Holy crap..

Let me be the first to apologize to coach for whatever we did to deserve this...

i second that. this one is gonna take me FOREVER!

bring the pain!

DAMN!

#1, EXACTLY!

That's gonna leave a damn bruise!!

OK, who pissed off coach???

Holy moly, I was expecting Fran not a siamese twin of Fran and Dianne. This is wrong but looks like a very fun challenge. First time right?

My God! What a workout! This is gonna suck so good!

Yeah, this one will be painful!

oh my gawd. what DID we do wrong edelen. I AM PUMPED FOR THIS!!

I second everyone.

who pissed off coach?

hi guys, this is funny because I haven't said....

"Really...you want me to do how many of what...for time"

..since I started this nonsense full-time in the fall.

Can we call it "Ivy", I think Ivy gives it a really innocent sounding, this won't hurt, kinda vibe.

Much Love,
George W

WOW! I have a feeling the pain in my body that is just now starting to go away is coming back late tomorrow and the following day!

Coach, what did we do?

Get strong!

Looks fun in a barbecuing barbie dolls kind of way.

Post these sooner please. I can't wait for the morning!

I second the "Ivy" but in the theme of "Lynne" shouldn't it be "Ivee"?...nevermind.

I am pumped for this one!

Have Fun, Train Hard,

Billy

Cant wait for 6:30 AM to roll around tomorrow! This is gonna be fun!

nice to see someone rockin the silkies at SOI. i hate that place.

oh my lawd!

I don't know how the hell some of you do CrossFit at 6:30 in the morning. I would puke every morning.

SOI Crew-

Awesome to see Crossfit spreading like wildfire in the Marines- Are any of the other Marines on the forum involved with Crossfit at TBS? Heading down soon and would love to link up with some folks to train with during my time in Q-town.

S/F,

Justin

Yikes! Remember Amy, I must "optimize stress and recovery for optimum training."

I must be old, cause when I went through, we called it ITS, infantry training school...ah those were the days.

The Few, The Proud, The Hot!
heehee, couldn't resist.

IT'S FRIANNE

It hurts so good

Yeah, this WOD looks tough but it also looks fun. I like the surprises.

Wow. You know, i will vote for the name Ivy. I'm going to hurt myself, metabolically, doing this one. I love this crap.

Good Stuff

I couldn't work out what everyone was complaining about, then I realised I missed the '3 rounds' bit...ouch!

soi crossfit?
is this part of the s.o.i.?
or a CF affiliate named soi?
me confused

many will die

This should be a pukefest...

Just introduced a friend to the kool-aid. He loved Cindy. This might scare him away...

Yikes. One more week and I'm back at this crazy Crossfit thing!

We have the Filthy Fifty.

Now we have;

"The Filthy Fifteen"

I think this is going to be painful!

3, 2, 1, let's get er' done!

Hooyah! Thanks Coach!

looks like we all feel the same about this one,lol

Whoa.. this is a stretch for our little garage gym. I just have enough. I'll have to use wyfes bar and sub 92 lbs on the thrusters. That will leave me enough for DL as rx'ed. Well.. let the fun begin

Wow, wow, wow. I'm in my first week back in the gym after AC joint decompression surgery 6 weeks ago. 21 Deadlifts with 225 last week was my first attempt at lifting...and I'm still sore. I think I'll scale this one to just the DLs and Thrusters - should be more than enough to quasi-kill me and test this dumb shoulder.

ah, yeah, that ones gonna hurt tomorrow. You would think something like that would be the last of 3 so we would get a rest day. I'm afraid to see what the other 2 days will look like after this one. I WILL COMPLETE!

DiFran? This is gonna be awesome. By awesome, I, of course, mean a major suckfest.

I like Frianne!

How about I.V.

wow. Ya'll can blame me. I was hoping for a beast of a workout to make up for me not having access to the WOD for Friday and Saturday. Guess I got what I wanted.

So i have a question, this is my first time really lifting to a schedule and all that jazz, at my gym i can use a belt, yall think thats a good idea? what are the benefits of using one, is there any reason not to use one?

Holy Moly this one is going to hurt. Dang I'm still sore from yesterday.

Lets hit it hard : )

This is bad but so was my last one
West point "crossfit"
10 sets for time
-15 Thrusters
-15 KB Swings
-100m? (at least) sprint
41:03

I say we call it "Helga". Brings to mind a robust Valkyrie that will stomp a mudhole in your *#!. This is going to hurt! Bring the pain!

Yeah, we were on here talking about being Crossfitters and globogym this and Gold's Gym that and all that junk.

I will probably use a less weight, focus on form, and keep the pace up.

Coach is making us EARN it, thanks.

Shoot 'em in the face.
3,2,1.....

How about Fatal Fifteen...

Or just Death?

#47, don't use a belt, it is a band-aid for the problem of a weak core. Scale the weight in the workout until your core is strong enough to take it. Your overall fitness will only be hindered by the use of a belt, even though it helps you lift more weight.

i like "frianne"...my gym isn't going to like me using 2 bars at the same time...can coach write me a note?

What's the big deal. It's only three rounds.

Holy smokes...this is day 3 in CF for me. Bring it. Bring a trash can while you're at it.

Two girls at once? I was just getting my wife used to being okay with me "doing" Fran or Dianne. But at the same time? Funny though, I've been injured the last 2 weeks and this is the workout that I will most want to make up once I'm back. Maybe I'll save this one for when I visit Jason in Albany.

Wow! Not sure which globo-gym to have this trainwreck at.

"Friannepukie" sounds good for this WOD's name.

Can't wait til tomorrow. Rest day was good today, Wednesday. Got a chance to work on kips.

1. I'll have to scale down the weight.
2. I'll have to scale down the reps.
3. I'll have to scale down pukie!

SOI = School of Infantry, Camp Pendleton, CA

Crossfit has taken over SOI in a very big way. Most of the instructors (myself included) are very into Crossfit and have been slowly integrating it in with the junior Marines when possible.

P.S. This workout is going to hurt big time. Woohoo.

Otter/54
Yeah i was not sure if it would help with back support, thanks man

I like the alteration..."I.V."....how to we make it official......or how do we politely suggest it to the main up-stairs...no not god.....well not technically.

Much Love,
George W.

wow this is my first week with cross fit this crazy going to love it.

#56: Freddy

That was a good one!

Now that's just brutal.

This one looks tough on paper.

Who filled coach with the care and compassion to come up with a WOD that will challenge our minds and bodies to go beyond what we could ever imagine enabling us to continue our quest toward forging elite fitness? ;)

"You can cry, just don't be a baby." (I love this quote, who came up with it?)

i thought i was getting a bit immune to that old nervousness the night before a tough WOD, but this completely got me. i can't wait to fight through this one...

#71 I esteban - I was wondering if anyone else gets nervous before WOD's!- like the adrenaline starts pumping, I'm concerned if I can push hard enough, etc. and just want to skip the warmup cause I know if I just start the nervousness will go away.....anyways I think it's a good thing b/c it's being scared to push yourself past that boundary that is possible to break....that's crossfit! glad to know I'm not the only one :)

Coach the financial markets are painful enough.

I'd like to suggest "Crystal" since it seems to have (crystallize) all the elements we "love and fear" about CrossFit. Nowhere to hide with this one. Thanks Coach.

this is my first week doing this. I'm not looking to bulk up huge on this. Is CrossFit geared on building pure size? It seems that way since it's a lot of powerlifting moves. So far though I love it. Thanks

this is my first week doing this. I'm not looking to bulk up huge on this. Is CrossFit geared on building pure size? It seems that way since it's a lot of powerlifting moves. So far though I love it. Thanks

What a way to start a 3 day cycle!
Bring it Coach G!

I think we should give this a common stripper name like cystal or misty. Because all strippers look like fun and provide a great time but when the night is over you go home tired and wanting more.

This workout is going to wear me out and leave me pumped up for more.

Crossfit the only program that asks you to kick your own ass.

this is why I love crossfit. Only crossfiters will be in the gym tomorrow thrusting and pushing and pulling our body weight and pushing ourselves to exhaustion while the regular gym folk are mouping around trying to look busy. I can't wait for this one! Won't sleep well tonight. (why is this so addicting?!)

#76

It'll get different, don't worry about that. It IS alot of power and oly lifts, much of the time at really high reps, more metabolic that massive alot of the time. If you aren't burning up a bunch of fat with this aberation tomorrow, then nothing will work.

#71 #72 esteban & leah. You are not alone...Still get nervous before every session regardless...wondering how hard I can push it that day.
#78 Brad. Like your reasoning better than mine for "Crystal"

can someone about 5'7 around 140 lbs email me their time on this workout. I would like to see how other people my size are doing on workouts like this one.

Thanks.

Can another male about 5'7 140lbs email me their time on this workout so I can see how other people about my size are doing on this one. Thanks!

p.s. Sorry about the double post and in addition to the stats please be around 19 years old.

wow, I might as well have read that tomorrow is Judgment Day.

OK, I am not one to name workouts but if I was to name this one I would call this one 360's or "The Circle of Death"

Why?

4 exercises x 15 reps = 60 reps
3 rounds
3 x 60

Ingenius.....or very pathetic

I am quite partial to "The Circle of Death". Why the circle, 360 degrees in a circle.

Must stop typing, brain is hurting

oh sh[t.

I want my mommy. Okay, I'm just goin' fetal.

How about, "Fried I Am?"

Say it fast.

and kinda like Dr Seuss...

Fried I Am
Because of Fran
and of Diane
Hand in Hand.
I am not glad
That Coach is mad
I will see
That it is not me
Who makes Coach sad.
I will get some
3, 2, 1...

with apologies to the good Doctor.

Is that LtCol Wilson in the photo.. Still kickin huh..
rickyrecon

#47 use a belt for heavy squats or deads, just very infrequently. I use a belt for my squats when its my last rep for the 7 sets of 1. You dont want to wear the belt for anything else, THAT will hinder your overall fitness. The belt is there to provide a solid foundation around the waist to prevent a hernia or back problems. It has no affect on bench press or any other exercise where the lower back is not in charge of stabilizing. With that said, as you can see, it does take away the lower back's responsibility of stabilizing, so use it sparingly.

LOOKS LIKE I PICKED A GOOD DAY FOR A REST DAY.

I LIKE THE NAME IVY FOR TWO REASONS.

1. I AGREE ABOUT HOW THE NAME IVY SOUNDS "really innocent sounding, this won't hurt, kinda vibe" BUT ENDS UP BEING POISONOUS LIKE THE PLANT.

2. BUT ALSO BECAUSE THIS WILL SEND YOU TO THE HOSPITAL WHERE YOU WILL NEED AN "I.V." STUCK IN YOUR ARM AFTER PASSING OUT FROM EXHAUSTION

JUST MY THOUGHT...

Hey! Got a question about the zone diet... I just picked up "Enter the Zone" and began reading after reading so many comments on here praising the diet. I figure I will give it a shot. My main concern is this... I currently am 6'2, 220Ibs. age 20 and my body fat is at or below ten percent. I am very happy with my appearance(six pack,arms, legs, etc.), my strength is very good, and I can run through the metabolic workouts often with great times. Will I lose muscle that I have with this diet? Is it possible to gain some muscle with this diet? My motivation for trying this diet is better performance, more energy, and just overall health. I currently eat very healthy as it is, so this won't be a challenge. I will be just getting rid of whole grain breads and brown rice for the most part along with adding more vegetables and fruits in replacement. Sorry for such a long post. Hope I didn't tick anyone off. Thanks!

This is absolutely insane. You can't really be serious! I can't wait to do it! Fight On!

Suffering is what we do best!
The Body Follows the Mind!

This can't possibly be right...can it?!
"DiaFran?"

Today subbed 35# dumbels for the thruster because I did not want to steal too many bars from the gym. Otherwisw as rxed: 22:28

yesterday sucked in a good way for me too:
21-15-9 of
pullups
95# thrusters
kb swings 45#
24" box jumps
5 min rest
3 rounds of
snatch grip DLx3
hang hang power snatchx3
OHSx3
behing the neck push jerkx3
with 115#
have a good day.

the perfect punishment for going out tonight after work. work hard to party hard.

I don't have 225# for the deadlifts, just 95# for the thrusters.

Should I rather sub 15 pistols each leg for the deadlifts or some kind of stiff leg deadlift with a lighter weight?

Any suggestions?

Yeah. Maybe my long posts pissed off coach. That's why he's so angry. And now we all have to suffer.

By the way, I second Ivy, for the aforementioned "innocent" name and the underlying sinisterness and for the I.V. pun. Ivy aka Fatal Fifteen aka Death, aka "Why we all hate Freddy." (Ref post #56)

Unfortunately, I won't be doing this until Sunday ore Monday. I have a climbing comp on Saturday and I don't think they have a "toatally wrecked from this week's CrossFit workouts" category to compete in, although I will suggest it.

Aka Holy Crap, aka 3 60's, aka The Circle, aka Oh Sh]t, aka, This should be fun in a CrossFit, I like to play with my friend Pukie kinda way... 3..2..1.. Go!

How bout "2 Girls 1 Bucket"

My knee is out of kilter at the moment. Doesn't seem too serious, but I don't want to do too many heavy lifts on it.

Suggestions for things I can substitute in?

Yes! Something new.

Coach.. I'm sorry I went out drinking tonight! how often is it that Texas A&M Beat t.u. 4 times here at home?! not enough it seems... oh well. Crossfit Marches on!

Hahahahaha this workout is ridiculous. I'm going to watch Greene suffer. I can't wait.

Hahahahaha this workout is ridiculous. I'm going to watch Greene suffer. I can't wait.

haha i'd say #99 hit it on the nose.....

CFWU X 3 (-pu)
Time 15min 44 sec

3rnds for time
95 lbs DL, 10 reps
10 modified HSPU
10 JPU
25 lbs thrusters, 10 reps
Time 11 min 6 sec

Indoor bike ride
17 min

Total time for WOD 42 min 50 sec

27 years/male/180lbs:83kg

I only started Crossfit this week proper. There was no way i was going to be able to do this! I have been doing a fair bit of powerlifting for the last 6 months but this is ridiculous! I tried though.
I couldn't get 225lbs off the flow for the Dead Lift. I did one set of 110lbs DL but when attempting a secong set, my back was so sore from the Clean & Press earlier this week, I was unable to do any more without feeling I was going to pop something.
I can't do hand stand presses at all so I initially did press ups with my feet on bench but that really wasn't taxing enough.

Here is the modified version which I settled on doing (for those newbie weaklings like myself.)

3 sets of
15 x 100lb Bench press
15 Chin Ups (some assistance on 2nd two sets)
15 x 66lbs Thruster (3rd set 8 x lbs)

Time wasn't worth noting after all the messing about with equipment and stuff but I reckon it took me 7 - 8 minutes to do after I worked out what I was doing.

33/m/198

I've had so many injuries lately, I should know better than to try a full-on WOD.
I made it through 2 rounds, thrusters scaled to 65, 3" of books under my head for HSPU. My mouth started bleeding a lot from the wisdom tooth I had extracted yesterday, so I quit early, I'll finish later today I guess.

As rx'd

15mins

phew...

39/m/176cm/68kg

3 Rounds for time

15 SDHPs, 95# (that's all the weight I own...)
15 HSPUs (forehead to pillow)
15 Pullups
15 Thrusters, 95#

22:51

Pullups felt like rest compared to the other moves. Should be weighted pullups.

26/m/75kg

scaled the DL's to 80kg, everything else as rx'd.

20:40

great session!

#99 fyrcrw

I almost spit out my coffee when I read that. Now that was funny.

Today is supposed to be a rest day since I am a day behind and I was really lookig forward to it. My legs are really, really sore(I know..oh poor me, whaa)from PRs in Cindy and Grace, it's been a good week for me. When I read this one I knew the rest day was going to have to wait until next time. I actually feel...giddy? maybe? As soon as I read it, I started getting excited. Can't wait for this one.

"Two Girls, One Bucket" OMG that's funny... I love the stripper logic too... except I wasn't "looking for more after" this.

27/M/6'1"/208.1

13:38 -last two sets of HSPU were with feet hooked on a bar.

This workout really left me with nothing in the tank. After I finished, I layed on the floor for 5 minutes and still just barely had the energy to clean up my weights. It was that old feeling that you can barely hold your head up while standing upright. WOW, great WOD.

Thanks Coach!

27:23 as rx'ed.
This workout is just like a deployment: long and painful but when its all over you seemed to of had a good time doin it.

17:58 - 225# deadlifts, HSPUs, pullups and 95# thrusters. Just beat my goal of 18 minutes....first round done in 4:31 but I knew the thrusters were going to do me in. The thrusters killed my 2nd and 3rd round of deadlifts and didn't help the last round of HSPUs either. Pullups were the only thing that were unbroken all rounds.

Trap bar touch and go deadlifts with full hip extension, HSPUs nose to carpet with full elbow extension, kipping pullups and thrusters out of rack to Dynamax ball depth and full overhead lockout.

Semper Fi!

I recognize a couple faces in there.

49m/5'10"/225
cfwu x 3
as rx'd - w/o hspu
13:45

33/M/202

AS RX'D 18:49

20/m/6'1/165
I need help scaling this workout to get an intense workout for my fitness level.

My max deadlift is currently 230. I'm still learning handstand pushups and have my feet against the wall probably can do 5 'good' ones at a time. I have pretty strong quads and shoulders for my weight/size so I'm not to worried about the thrusters. Should I scale it down? I hate starting the WOD only to realize I have to stop to think and change what weight and reps I'll be doing. Help please I hope to do this this afternoon. Love you guys keep up the good work.

38/5'6"/210

As Rx'd w/exception...no HSPU(s), substituted regular pushups and dips (ea. 15 reps).

Time: 21:48

38/5'6"/210

As Rx'd w/exception...no HSPU(s), substituted regular pushups and dips (ea. 15 reps).

Time: 21:48

25/5'9"/130

23:39 (70kg DL, 65lb Thruster, HSPU to 3-3.5" books)

HSPU slowed me down a lot...need to work on those!

27/6'6"/200

30:34 as rx'd

M/24/5'11'/205

22:55

*I did deadlifts, pullups, HSPU, thrusters...oops!

I feel like I got hit by a train.

135 lb DL
75 lb Thruster
Some HSPU were more elevated than handstands.

34:14.

That time should make everyone feel great...

37:22 (#185 DL, 95 SP, 15 PU, #95 T)

36/M/175

Shoulder is still injured so subbed for the overhead exercises.

3 rounds of
185lb. DL 15 reps
Ring dips 15
Pull ups 15
135 lb back squat 15

Probably should have gone heavier on squats. A lot of time spent stripping weight and racking bar. Ring dips very broken up. 28 mins.

M/40/5'11"/190

35:12
(225# DL; modified HSPU (feet on stump); barrel pull-ups; 95# Thrusters)
--------------------------------------------
F/37/5'6"/140

19:39
(115# DL; modified HSPU (feet on stump); jump pull-ups; 55# Thrusters)

Good to work on form this time, next time will increase weight.

I'll be happy just to get through this..... the times will be completely incidental.

dayaaamnn

M/31/5'7/179
As rx'd
18:37
This wasn't a WOD as much as a battle for survival. The second round was emotionally difficult, especially the thrusters.

Mornin'. Quite a WOD to finish my month of helpful hints for the newcomers. #107 Jorge is first to post a result. Good job.

EVERYONE IS REQUIRED TO LOOK AT POST # 116 KELLY MOORE. ELITE FITNESS. 114#, AS RX'D. 17:58.

This WOD is a combination of the movements found in both Fran and Diane using the middle round in a 21-15-9 scheme as the base. We've been at this a month now. Think a little bit before you post your questions. You've seen each one of these exercises and each one of these weights this month. Visit BrandX for the "official" scaled WOD versions or do some thinking on your own.

DL 225#'s. Scale weight, not reps. We've talked about scaling a couple of times. Scale as a % of 175# man. Or, now that you have a CFT, divide your CFT by 875 and use this % of 225. Or just "eyeball" it--make an educated guess about how much you can do and still finish. Remember, safety is job #1. You're a newbie...be safe.

PU, same as always. HSPU...we've had three of these. There's even a video this month. This is self-serve--help yourself.

Thrusters: scale as for DL, same options.

Many people will take >30 minutes to do this. Pick weights that will allow you to finish in under 40 minutes.

Bring a bucket.

As this is January 31 this completes my "intro to CF" series for newcomers. Everything, and I do mean everything that I have shared could have been found on the site. I am not a trainer; I have never been to a cert. If I can figure it out so can you. Please be courteous to those of us who have been here and make an effort to find answers to your questions. At the very least read the FAQ first. And if you are an experienced, long-time denizen chez CF, please respond to all serious inquiries with kindness. I hope this has been helpful (but let's not clog the comments today with responses to this post). 3-2-1...GO.

Come Robin, our job here is done...

Final hints in the filter...

m / 24 /5'10 / 170lbs

22:30 as rxd

Frianne Fatale

18:46

Cool poster Jay. I'll be putting it up somewhere.

Alright, time to get off my ass and to the gym. I'm giddy about this one. If this doesn't make you love cf, nothing will

M/17/155lbs

WOD 19:15 as rx'd @ 155 lb deadlift

since I struggle through 5 pullups, is it better to struggle through as many as I can get for the 15 or do lat pull downs?

9:33 Substituted HSPU w/ Inverted Push ups

115# for DL
Assisted HSPU (feet on 5' ledge)
65# Thrusters
Pull-ups

15:01

Was not easy, but the ol' back feels pretty good.

33/M/185

As Rxd 33:56

Lots of interruptions getting kids ready for school.

DL with # 235, it was easier to peel off #25 plates than to load smaller plates.

Combination of exercises was brutal. By far, lost the most time on HSPU's, I've got to practice them more regularly.

Can't wait to see if Speal & OPT can finish this one in about 3 minutes! With a 50 lbs weight vest!

26/6'8"/210

as rx'd - 25:51

The first round was not too bad. Then I died in the second.

Os there a pre-workout/warm-up to the WOD?

33/M/185

Used #235 for DL, otherwise as Rx'd 33:56

Had some interruptions getting the kids ready for school.

Combination of exercises was brutal. Lost the most time on HSPU's, got to practice them more regularly.

Can't wait to see if Speal & OPT can finish this one in about 3 minutes with a #50 vest.

Oh my, going to be scaling this one. My max deadlift in CFT was only 185.

The zone will let you keep your muscle. You may need to add good fat if you are really lean for energy. To increase muscle, just add 1 block of protein per day.( read Mastering the Zone.)

The shock and awe. Just when your done you think there can't be anything worse... I can't wait for this one.

m/39/150

frianne:

21:18

dl as rx'd
hspu on smith machine, fully extended
pu as rx'd
thrusters w/ 70#

did first ring mu. totally excited!!! the transition is the hardest part.29 more to go!!!!
crossfit is the best!!!!

24/m/220

17:52 as rx'd.

Bloody shins and vomit, great start to the day.

whoa!

25/m/185/5'9"

as Rx'd

19:20

so is that one gonna get a name or what? katon, you get your home gym built yet?

getting stronger daily!

viva la revolution!

couldn't get to gym; didn't feel like running there in sub freezing temps.
resorted to:
5 pull ups/10 push ups/15 air squats
x20 sets
9:55
then ate a burger.
yup, it was gooooooood.

#138
How is that time even possible?! Honestly if u really did rip that out in 9 1/2min that is impressive! What were your splits?

Two Girls, One Bucket

You gotta be kidding me. Is Coach smoking crack?

as rx'd 25:42

HSPUs were only about half range. I HAVE to get better at the bottom range.

Even though it wasn't my first month, I thank Bingo for his always informative and always entertaining course for newbs.

I also wanted to thank coach for this WOD. It's (almost) everything I wanted to work on and get better at all balled into one. I like "Ivy", but I'm calling this one...

DIE FRAN!

22/M/185

13:42 - Rx'd

3:40/5:00/5:02

Ball Buster. the handstands got to me in the second and third set.

3x 15reps ghd sit-ups, and back extensions

225lb dl/pull-up's/hspu (heels over bar)/95lb thrusters

17:20

paid for the extra sets of 5x, and 3x shoulder presses tuesday. did them to progress to unassisted hspu's.

47/m/180

as rx'd 36:36

pullups were strict due to break in pull-up bar's 3/4 inch pipe (in the thread at the flange)

this would have been an awesome Saturday wod - I'm NOT a morning person...

32/m/187 NYC

Weights DL155, THRST80, subbed assisted HSPU with bands
Round 1, all good, comlplete
Round 2, subbed 6 pullups with jumping pu's
Round 3, only did 5 HSPU's, 10 jumping pu's
21 minutes, thanks morning blackboxers for pushing me through

*as close to Pukey as I have ever been(WOD#39)

As Rx'd

Gary 51/M/205 22:00
Jim 48/M/170 23:58
Scott 33/M/150 26:45

So flipping pumped for this, I am not going to get into the gym until about 11pm eastern time and I made up a fake doctors appointment for tomorrow so I can get some sleep and go into work late, I am such a slacker (at work that is!)

#47 Belts are for people with weak stomach and core muscles, all a belt will do is give you a pot belly like everyone you see wearing them. Develop your own belt i.e. an eight pack (if you haven't already)...

"Die Fran" is pretty awesome, but I think this one needs its own name.

I vote "Ivy."

mpc

bw 170

hspu assisted

14:22

I like "Ivy" too, sweet and sensual at first glance, but poison when you get into it...

As rx'd:

23:29

Just about everything hurts. I don't even want to think about what tomorrow will feel like...

I say we call this the dirty hooker. When you do it, you are very excited, but the next day you wake up wondering why you burn.

Three rounds for time of:
185 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
65 pound Thruster, 15 reps

13:56

Scaled for lack of time and wanted to have the intensity not so much the strength. HSPU's rocked me after yesterday.

Three rounds for time of:
185 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
65 pound Thruster, 15 reps

13:56

Scaled for lack of time and wanted to have the intensity not so much the strength. HSPU's rocked me after yesterday.

as rx'd w/paralettes (sp?): 12:04

------
Currently:
Snatch-95 kg.
Clean and Jerk-130 kg.
BW: 162 lbs.

Goal for 3/1/08:
Snatch-105 kg
Clean and Jerk-137.5 kg.
BW: 69 kg= 152 lbs.

27.m.168.5'8
CFWUx3
as RX'd 11:17

I like Ivy...

30/M/190

I used 175# for DL instead of 225# and my HSPU's were assisted.

27:58

Hoped for much better

26/F/115

125# DL
HSPUs with bar/rack assistance on paralletts
Jumping pull-ups (Still slow on the kipping pull-ups so I did jumping pull-ups for cardio)
65# Thruster

20:28

Pass out on the floor for 5 minutes afterward :(

That was brutal! Closest I've come to passing out during a WOD. I think I may have pulled something ...

Amy 37/63"/125
3 rounds
112# DL, 15 reps
15 HSPU, feet hooked on Smith machine bar
15 pull ups
15 45# thrusters
all set broken
14:43
first round at 2:5?, 2nd about 5, 3rd just under 6. Yikes. I've been finished for over 30 minutes and I still feel like crap. Oy. Maybe today isn't the day for a very long fast.

As RX'ed 20:35....I could have knocked some time off, but I am sick and I have concrete in my lungs right now

17:39 as rx'd

Age=28
BW=185

As rx'd.

14:28 lbs.

Thrusters always kill me.

http://www.firstgiving.com/stevesclub

This should be fun. I did the navyseals.com WOD yesterday which combined Fran and Helen. So now it's Fran and Diane. Man, Fran sure gets around!

37/m/150
30:15. scaled deadlift to 185, modified HSPU after second set. third set of thrusters had my left wrist hurting pretty bad so i scaled back to 45 to finish the set.

26:31

DL @ 205#
HSPU were self assisted

thrusters were the weak link, as always.

BW = 170

OK I've got the name...since it's four exercises, and it feels like Armageddon just looking at it...let's call it "The Four Horsemen" (of the Apocalypse). LOL at everyone's reactions. Newbie here, so I was kinda wondering if I was the only one feeling that way. It's sick...and it calls to me. Meeting my training partner at 3. Can't WAIT!!!!!!!!!

65# thruster
155# DL
HSPU to 2 ab mats
17:39
That was HORRIBLE! Hope to do HSPU to 1 ab mat next time.

Wow. I've still got DOMS from Cindy and Grace. Looks like it won't be going away either.

What I would like to know is how do you active duty crossfitters manage DOMS and your regular missions? It seems like it might not always be a good idea to blast yourself with a CrossFit workout if you have to go out on patrol the next day. Can anyone comment on how they handle this? I'm curious.

The first Annual
CrossFit East Coast Challenge
ALBANY CROSSFIT
Albany, New York

Sat, May 31–Sun, June 1, 2008

Unfit or CrossFit? Think your fitness program works? Come out and prove it!
A combination of 3 events will be held over the course of 2 days of competition to determine the fittest male and female competitors.

1. A “CrossFit Total” of Squat, Overhead Press, and Deadlift (Saturday morning)
2. An off-road ~5 km race (Saturday afternoon)
3. A CrossFit “hopper” style event where random movements and weights will be drawn to construct a workout to be completed for time. (Sunday morning)

What you get for your entry fee of $75:
-T-shirt for all competitors
-Prize money for top overall male and top overall female finisher
-Medals and Free participation in next year's ECCFC for top male and top female in the hopper event
-Medals for top 2 finishers in each weight class for the heavy lifting
-Food during Friday's social hour (Yeah, there’s a social hour Friday night you’d be welcomed to attend!)
-Food all day from the kitchen Saturday
-Dinner Saturday night (tentatively scheduled to be a full pig roast on premises with plenty of sides for the non-meat eaters)
-Awards ceremony Sunday late afternoon following the hopper event.

For more information, contact AlbanyCrossFit.com, Jason Ackerman at jay@bodybyjay.com.

There is a caravan going from Virginia Beach to Albany on Friday the 30th. There will be 6 or so checkpoints along the way that we will hook up with more CF'ers going to this, and then we will stop in BATTERY PARK, that overlooks the Statue of Liberty, and will stretch our legs, get in a WOD that will be videos taped, and will be a great bttw warmup workout before the CFECC! There are already a ton of people that are meeting at different places along the way, so if you are interested drop me an email to that I can keep you in the loop...at justntriquet@yahoo.com!

This is going to be AWESOME!
3....2....1......(hell yeah....GO!

Wow, hope there's a good crowd for CrossFit East Coast Challenge! Seems like a good time, im to far in Canada to attend though... Judging by the amount of comments already posted for today, this workout has to have its own name.

I am personally siding with Ivy, and i can't w8 to try this workout on. My Fitness and Health Promotion Teachers (my college program) are gonna find this WOD to be very interesting!

3...2...1... Puke!

Wow, hope there's a good crowd for CrossFit East Coast Challenge. Seems like a good time, im to far in Canada to attend though... Judging by the amount of comments already posted for today, this workout has to have its own name.

I am personally siding with Ivy, and i can't w8 to try this workout on. My Fitness and Health Promotion Teachers (my college program) are gonna find this WOD to be very interesting.

Holy cow. We've done this before?

Set 1: 10 min (100% scaled, broken sets)
Set 2: 9 min (DL scaled to 185, broken)
Set 3: 7.5 min (" ", sets in halves)

Total: 26:36

Mommy?

Yhea name it Ivy as in Poison Ivy

#100 fyrcrw

I think only a few folks will get that comment, but that is quite possibly the funniest thing I've ever read on this comment board.

T-minus 3 hours until I get to tackle this inbred beast of a woman, whatever he name is.

#116 Kelly Moore
You are amazing, and you only weigh 114#. If i get through this one I'll be happy. Wish me luck guys.

BW 172

as rx'd

14:56

Need to work on HSPU and Thrusters.

========Uncle Sam's perscription===========
--4 sets of .25mi interval:
---1:26, 1:46, 1:35, 1:49
--3 sets 1min. pushups / situps
---31/29 ; 25/23 ; 21/22
--Total Time: 43:24
--MHR/AHR 177/117
--Got held up on my way to the gym between running & PU / SU work. :(
===========================================

=======WOD=================================
15Reps ea. | 1 | 2 | 3 | Comments
Deadlift | 115lbs | 115lbs | 95lbs |
Pullups | 60/80 | 80lbs | 80lbs |assist on gravitron.
HSPU |Shoulder| Chest | Waist | height of feet
Thruster | 45lbs | 45lbs | 45lbs |
Time | 8:32 | 8:26 | 10:26 |

Total Time= 27:26
MHR/AHR: 159/136
=========================================

I'm a Sally

27/220

Sub'd shoulder press for HSPU
21:37

Was running late this morning, got in a hurry, didn't warm up so.... pulled my back on 1st set of DLs. At least I was smart enough to stop. Live and learn.

ef all that nonesense, lets show this workout who's boss. Talk big before, on my knees puking after ;)

41yo/f/158#
WOD 14:06 mod
deadlift 135# 15 rep
HSPU feet shoulder height, <45degree angle
Pullup on gravitron 50#, 15 rep
thruster 65#, med ball depth, 15 rep
babying back,left butt pain...

31/f/159/68"

ck -- w/u 5' DU px (couldn't get 2 in a row, then in the last 30" or so got 13, 9 and 7!) CFWUx1, 99# DL x10; 45# thruster x10

subs -- 99# DL, 45# thruster, jumping/kipping p/u, piked HSPU on 24" box

13:09

i didn't feel good today. i've been keeping this little cold at bay for a couple days and today it hit me. pukie was knocking in round two and everything was heavy and SLOW. i really wanted to do this workout with the rx'd weight (155/65), but as crappy as i feel right now, i am happy i decided to go lighter.

lyn's back was bothering her, so we nixed her attempting her first deadlifts today and she did JT with piked HSPU on 18" bench, bench dips and pushups on knees. she didn't tell me when she as officially done, so i am guessing around 10-11 minutes!

ck

Great job, Kelly!

There isn't a workout named after Eva yet. This one might be a fitting tribute!

Can't wait to do Poison Ivy today and puke.

Unbelievably brutal. Obviously I was not ready for it, but there was no quitting once I started.

225# Dead lifts
HSPUs, with knees on a bar, to forehead
Jumping pull ups
45# Dumbbell Thrusters

43:15. Ouch.

Gonna try to get this done in vegas today. If anyone is already there let me know.

-Dutch-

did the first set of 225 on deadlift and had to sub in 185 for the 2 & 3rd sets, had to drop the weight on the thrusters for 2&3 too total time
24 min

Lucky me...yesterday I decided to do deadlifts and front squats in addition to the Grace that I missed on Tuesday (as rx'd at 7:42). Oughta shoot my "o-ring" into my sock by Rd 3. 3, 2, 1 go...

Had to mod the HSPU, feet up on 3ft box.

about 30 mins.

30/m/190

as rx'd

22:57

That was humbling. This definately made my top five most brutal workouts.

sub'd 185# deadlifts, but the rest as Rx. 21:59.
Not too bad considering I was coughing up a lung after every set

Women's weight of 155lb dl, 65lb thrusters
hspu, feet on bar at shoulder height

30:28

another vote for "2 girls, 1 bucket"

28yom/6'4"/215#

28 minutes, roughly. subbed press for the hspu. My shoulders were definitely the weak link, I actually spent time waiting for muscles to recover, not just oxygen supply, it's been a while since that was the case for me.

Always fun to help Glassman get a new data point.

Love it!

As rx'd in 26:15.

33 Male/6'2"/230

Had some problems with the HSPU...still sucking on those....reason for 26 min. Everything else was really not that bad......it's all about pacing yourself and breathing.

Like this one.....we definitely need a name for it, so it becomes a regular

M/51/174

As Rx'd

17:13

f/28/112#

800m sprint
cfwu x 2

"frianne" with 155# DL, 75# thrusters, and HSPU against the wall

9:26

genius wod

21.55 minutes
135 pound dead lifts
11 hand stand pushups finishing with 4 elevated
45 pound thrusts
need to work up my forearm strengh some more, that's what was stopping me

32/F/5'10"/154#

That was so terrible it was awesome!

165# for the deads/65# for the thrusters
16:22

My best Fran (6:52) + my best Diane (6:17) = 13:09, so I'm pretty happy with my time today. If and when it comes up again, my goal will be 13 minutes or less.

135# DL
Elevated push-ups
jumping pull-ups
45# barbell thrusters

22.15
Finished first two rounds in 12 minutes, sucked air the entire last set. Absolutely brutal!

11:52

185 deadlift
30 reg pushup
normal pullups
45 thruster (loose shoulder)

5min rope jumping + CFWUx2 (No PU's)

WOD: 21 min

This was my first serious shoulder workout after an injury. Damn! It was a lot thougher then I thought..

25/M/6"1'/215

This will be my first WOD. I think I'll have to modify the HSPU's and use less weight on the deadlifts.

Do you guys/girls use the warmup listed on FAQ?

Lost some time on changing discs to..

Wow, its 1/2 the Painstorm I did a couple weeks ago. Hope it is a little more tolerable...

Had to scale the weights again. 185lb deadlift, and 65lb thrusters.

Time - 24:14

I probably should have gone at least 75 on the thrusters. I think I didn't feel them as much as I should have.

42yo/187#

14:41 rx'd

HSPU on parellette bars killed my time. My first round was done in 2:39.

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups SUB Push-ups with toes hooked over tailgate of truck
15 Pull-ups
95 pound Thruster, 15 reps

20:05

Diane plus Fran . . . I'll be scaling, for sure

45yom/172#
as rx'd 18:17
hspu's still a bit shallow :(
but 225# deads getting easier :)!

59/m/175
3 rnds @ 15 ea

17:30

DL-155#
HSPU Ankles on bar. working on getting completely vertical. Getting close.
Pull-ups 1st set regular. Next 2 were combos of reg and jumping.
Thrusters 40#

27/m/5'9"/160
as rx'd 28:29

DAMN!

My C2 rower was delivered yesterday afternoon. So, of course, I was on it until 10 pm last night playing with all the features and put almost 7k on it... and feeling it this morning.

It's going to be a scaled workout as my HSPU's blow and I was showing a co-worker how to properly do deadlifts and the quads are cashed.

Good times, looking forward to the 2:15 pm torture session.

25yo/5-11 190

14:30

As rx'd - (Assisted HSPU) Hung Feet on Squat Bar

25/M/6'4"/210

225# deadlift,15 reps
15 Smith asst. HSPU
15 Pull-Ups
95# Thrusters, 15

19:37...and officially smoked. Gonna feel that one in the next couple of days.

195lb dl's

21:20

M/34/6'2"/235

22:30

Sub 35LB DB thruster for 95LB bar

Everything else as RX'd

30/5'9"/153lbs

Two rounds for time of:

100# Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
90# Thruster, 15 reps

17:34

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups (SUB feet on tailgate)
15 Pull-ups
95 pound Thruster, 15 reps

24:44

pre-long wu, increasing weight DL & thrusters, hspu & pull ups 3x5, really tried to get a good sweat going to loosen up my lower back
deadlifts at 176# felt difficult so I left it at that weight, really concentrated on my form with DLs & thrusters - tight abs & flat back
wod - 176# DL, all others as rx'd- 16:10
too broken with DL's, HSPU's & thrusters, working on sooner and more powerful kipping in pull ups

This is the last time I'll read the WOD before bedtime. I had nightmares all night about this.

First day with Crossfit. Are you guys the bullys that used to stuff me into my locker...what a tough one. 24:30 to finish

38 bw190
27:25

1. 5:28
2. 10:20
3. 11:36

hspu took their toll

Bingo-
Even though the community service posts were for the people just starting out, I want to say thank you for it.
You are a wonderful 'neighbor'!
As always, looking forward to the musings on Sundays.

Kate

k.....
135# DL
subbed regular push ups
pull ups on gravitron
65# thrusters

Time: .........see that? No? Yeah, I typed it in invisible ink.
After the first round, my goal was to finish. And I did.
Then I died on the floor.

Thanks Coach! That was SWEEEEEET!

M/23/205
As rx'd
22:30

It's scary to think the pull-ups will be the rest part of the workout

Wow, that was brutal. I made good time, but the HSPU's slowed me down quite a bit. I was down to singles for the last 10 or so. My ROM wasn't so strong on them either, so I used an abmat to 'cheat' another 1.5" or so. Next time I'll have to start practicing on parallettes with my feet on a box so I can strengthen the full ROM.

Otherwise as Rx'd

Time: 23:33

41/m/182

2 modifications:

Hex Trap Bar DL - 210#
HSPU's mod to pike press, feet elevated 18"
pu's as rx'd
95# thruster's as rx'd

20:47

as rx'd nose to floor hspu full ext.

11:08

m/24/5-11/230

tough workout, left me with some bloody shins

took me about 21 mins

The anticipation is not going to help me through my day of classes...

I think I'm going to videotape this one. It'll be a fun way to see myself doing a WOD, and incentive to push harder. I'm going to have to figure out how to set this up for my recruits...they managed to recruit a newbie on their own two days ago. They proceeded to give him the warm-up, followed immediately by pukie.

I'll be back to the boards around 6:00pm central

23/m/190lbs.
15-dl
15-hspu
15-pull-ups
15-thrusters

as:rx 20:50
that was horrible

500m Row
Burgener Warm-Up

WOD
:14::23

Subbed 135 DL's for the 225. Did 225 a few times and didn't have a warm fuzzy. Still not confident w/it yet. Probably should of gone heavier, but I'm trying to be smarter not harder coming back from the spasim I had a month ago. Swim and grappling this afternoon.

Get some..

Light stretching and broomstick OHS for WU

This is a 50% week for me so...
15-115#DL
8 HSPU (feet on bar at chin height, nose to floor)
8 PU (second and third rounds were jumping)
15-45#Thruster
Time: 10:10

Time would have been better but I had to stop for a short conversation with Pukie!
What a great WOD. If we are voting for names I vote for Ivy, although "360" and "Death" are also excellent candidates.

M/37/187/70"

Reduced weight due to back strain and shoulder soreness

3 rounds of:
95 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
40 pound Thruster, 15 reps

26:53

M/36/190

3 rnds:
225# DL's x 15
HSPU x 15 nose to floor, full ext., toes to wall
PU x 15
95# thrusters x 15

27:16

Friane

3 rds

15 225# DL
15 HSPU -- one foot hooked at 5' 6"
15 PU
15 95# Thruster

22:36

23:21 65# thruster/155 dl/ nose to ab mat hspu
that was disappointing... great workout Coach

M/33/76kg

Ouch! My pressing sucks so badly.

Time 41.45

All but 5 or 6 HSPU were partials and 15 were negatives only.

Pull Ups were dead hang

I did the puppies version of this, and my body is still thrashed from the workout.

42/M/5'10"/194

135 lb deadlift, 10 reps,
pushups (were...creative, I can't do handstand ones yet, so I hooked my feet on the back extension kit), 10 reps
pullups, 10 reps (1st jumping, then beginner)
45 lb thruster, 10 reps

21:48

30-M-173-6'

Wow, and ugh!

As Rx'd. It went a little something like-

Round 1: 15s all unbroken and superset DL+HSPU then the P-U+Thrusters. Finished in 3:45 and felt proud.

Round 2: Broken into 8/7 with no supersets and an absolute loss for energy. Finished with 23 minutes on the clock and I'm hating life.

Round 3: Broken into 5/5/5 felt dizzy and confused. I found myself wondering if I had done 1 round or 2 and had to stop and think about it like it was a complex math problem. Finally done with everything at 36:16.

If I was half as cool as Kelly Moore, I would have done much better.

Some day I too will be as fit as a 44 yr old woman. Or at least I hope to be.

23:34
did 185 DL, HSPU to 5 inch block (which killed my time)65lbs thrusters.

need to work on HSPU
lower back tight so didn't push DL as much as I could.

JRJRJRJRJRJRJRJRJRJRJR

185# for DLs, all sets broken in last 2 rounds

16:08

JRJRJRJRJRJRJRJRJRJRJR

M/184/52
Could not do this workout today due to some unfortunate equipment hogs this morning at the gym. Stopped pouting and making sarcastic comments and decided to do for time:
100 push-ups
100 sit-ups
100 dips = 10:02
Will have to try this one later. Going skiing to
Fernie on the weekend and so far this week they have got 130 cms of the fresh stuff...bring your snorkel.

**Katrina**
15 225# DL (sub'd 185)
15 HSPU
15 PU
15 95# Thruster

28:17

scaled this one to:
165# DL, heel-assited HSPUs, 61# thrusters
14:56

22:46 as RX'd

43/M/6'/172

3 rounds
135 DL x15,10,10
1/4 HSPU x10
JPUx10
65# Thrusterx10
15:40

Upper body is really weak, but CF will change that! (eventually)

27/M/5'10"/172

38:46

Ouch!

Three rounds for time of:
225 Deadlift, 15 reps (5-5-5)
15 Handstand push-ups (subbed 45#DB pushups; only 9 on the last round)
15 Pull-ups (only 14 on last round)
95 pound Thruster, 15 reps (subbed 30# DBs, only 11 on last round)

BW:182

Time: 34:38. Was running out of time, so on last round just did what was in reach. Started with a couple of 45#DB thrusters, but they were brutal, so to finish, moved to 30s. Could have better time on DLs, but had to reset grip after 5--sweat was an issue. I can't use chalk at my gym, so I might look into gloves for DLs (I apologize to the purists).

John Scaled to:
DL = 95#
PullDown = 90#
Pullup = 50# reduction then 100#reduction on sets 2 and 3
Thrusters = 60 on first set, had to reduce to 20 on sets 2 and 3
Total Time = 19:16

Cheryl Scaled to:
DL = 45#
Pulldown = 45#
Pullup = 70# reduction then 90# reduction on sets 2 and 3
Thrusters = 13#
Total Time = 11:28

Very difficult for both of us.

M/29/158#

As Rx'd 17:33

40/M/6'/192

3 Rounds

DL 150# x15
HSPU x15 (Used smith machine bar to stabilize)
PUll Up x15 (Broken sets, jumping pu's last two rounds)
Thrusters 60# x15 (2 dumbells x 30#)

22:53

got a friend to do it with me now. and i've only been doing it for one week. this is awesome stuff. we had to scale it down and almost puked right after the second set of pullups.

40:00

dl=225 first set, the rest 185
HSPU=7-15 twice, last set was just elevated.
pu=10 all three times
thruster=95 once,67 last two.

good stuff...
i think "I.V." would be a good name. good thinking crew

So I thought I could do it as rx'd but that didn't last to long
1st round scaled DL(185lbs), pullups, actually managed all the HSPU (one foot on the wall), thruster(90lbs)
2nd round, 135lb DL, broken pullups(10 then 5), 30 push ups replaced the hspu, 65lb thruster
3rd round 135lb DL, broken pullups(6,4,5), 30 push ups, broken 65lb thruster

hopefully do more of the workout next time as rx'd but still feelin good about it

somewhere around 15 minutes

31/M/6'1"/172

135# DL
1/3 of the way down on HSPU
60# Thrusters
29:20

This is my third day on CF. After Round 1, I wanted to bail bc I was already feelin' the puke and suckin' wind like an 80 yr-old smoker after a 40 yd dash. But then I thought of all my comrades on this board who have finished, and quitting was no longer an option. This community is an inspiration.

I'm a wall street lawyer and sit at my desk all day long. I work awful hours and watch many of my co-workers waste away over time. I've always lifted and jogged but have been unable to push myself for the last several years. When I did "Cindy" two days ago (9 rounds), I have never felt more alive. Sure, I was one of the smallest guys in the gym, but I felt like one of the toughest.

In the gym, there is no greater feeling than acknowledging your limits, and then respectfully pushing past them. I've had that feeling more times this week than I've had the past few years. Thank you, CF.

47/M/215

37:12

Had the SDFD wellness physical yesterday that included a thing called a "Back Sorensen". Which requires you to hold a back extension for as long as you can (4:00; 1:00 better than last year) and that left me sore and fearing the dead lift. So, that's my excuse and I'm sticking to it. At least I left plenty of room for improvement.

As to the name: I like "Fatal 15", I also like the duality of "I V", and if this one were to go to a 21 - 15 - 9 progression I like "Frianne"; but this one definitely deserves a name.

19:30

WOD North Idaho Version

CFWU x 3

40 Ton Shovel reps

Take 1 Large Grain Scoop, load with maximum amount of snow, Repeat until 40 Tons have been moved from driveway and roof.
Record time and number of shovelfuls

m/155/5'9"

as Rx'd

24:12

37/m/185

"IVY"

15:50 as rx'd

Deadlifts were broken
6,5,4
8,7
8,4,3

HSPU assisted using the one leg up on bar with other directly overhead.

I like Ivy....especially since you can get into it think its nothing then your stuck with a soar searing pain for days after...

Any suggestions to completely sub out HSPU's with another "similar" movement?

God help me. I bet that takes me 40 min as required. I'll let you know... especially if I puke while doing hspu's.

It need's a name. How about we name it after the person to finish it with the lowest time?

31/M/6'0/189

Wow. That was brutal.

Sub'd 185# DL, last two sets HSPU modified with knees on GHD.

19:56

Practiced: GHDSU, K2E, and OHS.

46 y/o male 152#
19:15 as rx'd but should have been much faster. I didn't have a full tank physically and mentally today so could have pushed much harder on the thrusters for sure.
Rd 1
DL/HSPU straight thru chins 5/5/5 thrusters 5/5/5
Rd 2
DL - 9/6, hspu 5/2/2/2/2/1/1 chins 8/4/3 thrusters 5/3/2/3/2
Rd 3
DL - 9/3/3/ hspu 3/2/2/2/2/1/1/1/1 chins 8/4/3 thrusters 5/3/2/2/3
too long between thruster reps
the desire to push myself wasn't there today.

Oof. Two hours later, I can feel that warm "my body is rebuilding my muscles from scratch" feeling already.

As Rx'ed except replace HSPUs with strict overhead press @ 95lbs, 28:20

I weight 212lbs, and my max overhead press is 155. How am I ever going to do a handstand push-up? This is a question that continues to plague me even after almost a year of Crossfit.

33/M/225

#166 Dirty hooker!?, Brilliant

I can't quite do HSPU's yet; it's the only movement that I feel self conscious about doing in public. Granted I do these WOD's at the Y so I already get strange looks. I am building the PVC Parralettes this weekend, I am going to get the HSPU down!

Subbed 115 SP for the HSPU

27:24

M/30/198/6'1"

warmup
20:00
WOD
15:13
Crossfit cooldown (rolling on floor in puddle of sweat)
5:20
tremors and nausea
22:08

i only have 65lbs at home so deadlifts and thrusters are 65lbs
HSPU first round then incline push ups (40-50 degree angle)

As rx'd 11:02

Today was a rest day - didn't get to work out Sunday therefore a day behind - so I have all night to dream about the horror! yip-yip yahoo! (as we say in the great nation of Texas)

F/40/148

Heavily scaled and modded to take into account my injuries and recent bout of illness. Not done much in the way of metcon for several months.

3 rounds of 10 reps

45kg deadlift
Press-ups
Assisted pull-up on gravitron-type machine (20kg first round, 25kg assist rounds 2 and 3)
Dips (2nd and 3rd rounds broken).

10:50

Didn't feel too good - felt tired and a bit woozy beforehand but with a rest day of yesterday and three days of not exercising because I'm going away, I needed to do something.

Finished with some ab work.

29/m/160#

Scaled the crap out of this today.

3 x 12 reps each
155# dl
pu
hspu
65# thruster

just under 25 min.

took a quick break to get a drink after I puked in my mouth. :)

35M/170
DL:205(unbroken)/195(10+5)195(10+5)
HSPU:one or two feet on smith machine bar (unbroken); Pullups: (unbroken)
Thrusters:95/85/85...all done in sets of 5
Rested a lot (too much!) between each round. Last set of thrusters took at least 5 minutes.
23:22

46M200#

As Rx'd ( and I feel it!)

25:40 total (5:25,9:16,11:00 splits)
first set of deads unbroken, all pullups unbroken and HSPUs limited ROM, but heels to the wall.

a killer workout! When can we do it again?

2 Girls, 1 Bucket.. LMAO!

I like "Friane"..

Bingo- I can picture your cape waving in the wind as you bang your help full hints out on the computer. Keep up all the good work bro.

32/m/215
Brutal just Brutal.

As Rx'd - with ankles on barbell in rack for HSPU - 13:40 Thrusters just killed me

oh yeah ... and a hearty Hooah, Ooh-Rah and Hoo-yah to all!

scaled DL to 185, thruster to 80

19:23

Holy Crap, I was on the floor for as long as I was working out. And of course the first thing we did in yoga after I finished was...Handstands.

17:40 of hell. But I loved it of course. Me and thrusters have a love-hate relationship. They love to suck, so I f*cking hate them.

as Rx'd except HSPU's, feet on smith machine bar, nose to floor each rep.

When I read the WOD this morning, I laughed. Not a "jolly-good time" kind of laugh, but rather a nervous snicker- like after a near wipe-out. Pulling off a near wipe out and sticking the landing happens in an instant- without time to think about it prior to the action itself. Sadly, it has been five hours since reading the WOD today, which I have spent fighting that sinking feeling of impending doom. I have had just enough of these CF workouts (faithfully since OCT07), whereby I can now make distinctions between a mid-level predatory experience from say, this 18 foot, 1300lb Nile croc.

Well- I knew I had to cross the river to join my people on the other side. This was the hardest one yet. Josh was pretty bad-ass, but this....

Much respect

26:20 with the last 2 rounds of HSPU done as a high "jack-knife"

Fo those of you still on the other side of the river- it is well worth he effort.

We will be waiting, here- in cyberspace...recovering.

FMLS

41/M/165#

DL:185
HSPU: knees on smith machine
Thru