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
Thrusters: 45#
16:06

I did it as RX'd in about 40 min. It's those damn handstand pushups that slowed me down. Had to break them into sets of 2-3. Sick workout. Time to eat.

Four months doing Crossfit, but first time posting.

as Rx'd - 11:20.

I sure don't miss my bodybuilding workouts!

1/31/08
Took off work early for this one.

M/38/174

Rx'd
1st round 3:36
2nd round 9:28
Total all 3 - 15:49

Chins and thrusters stormed through
Deadlifts not bad
HSPU's degraded to triples
Now it's time for vacation.

Recover drink:
48 ounce frozen fruit smoothie with 4 eggs, 4tsp. olive oil, blueberries, mixed fruits and grape juice.

17:40, very tough. thrusters suck.

M/51/206/74"
26:00
DL's - 205 lbs.
HSPU - feet hooked over Smith Machine bar set at highest level.
Pull-ups - subbed 120 lb seated row due to elbow tendonitis.
Thrusters - 75 lbs.

26:15

185# dead lift
75# thrusters

24/m/196
That absolutely beat me up..17:03 as rx'd. HSPU and thrusters mauled me.

24/m/196
That absolutely beat me up..17:03 as rx'd. HSPU and thrusters mauled me.

21:40 as RX'd.

As suspected, I'm not very good at handstand push-ups. I did some weird crawl up a wall thing (not really comfortable kicking into a handstand) but it was pretty close to a legit feet on the wall HSPU. I know this since I couldn't do more than 5 of them at a time. The rest was fine. I feel like I should have been able to do the rest unbroken but ended up doing 10-5 for everything after the first unbroken set of DL.

That I did Grace yesterday probably didn't help.

Aaron

Modded deadlifts to 90kg instead of 100 and
put feet up on an 18" box to do modded HSPU.

27:00

CFWU X 2, 15 reps, no pullups
Bergener WU

put my feet on some benches and did pushups to sub for HSPU, other than that no subs.

15:29

Age 36
BW 185

CFWU 2x10

HSPUs with feet against the wall. Ground out the last 5 thrusters on fumes. 22:15, and wicked proud of it.

32 M 195
As Rx'd
25:53

Warm-up
run 1 mile @ 7:30

Scaled WOD
205lb deadlift (15/10-5/7-5-3)
40lb weighted dips(15/8-7/5-5-5)
Pull-ups(8-7/5-5-5/5-5-5)
85lb Thruster(10-5/7-5-3/6-5-4)

17:38

Cool down
1 mile @ 7:30

21/m/6'3"/185/6% bf

23:15 as rx'ed

150 lbs, 31 y/o male

21:00

28/m/187

28:57

sore patellas, so subbed 95 lb SP for the thrusters. all else as rx'd. thrusters would have added about 5 minutes to time.

and i still vote for 2 girls, 1 bucket.

I'm so sad...but getting better:
115#/F/33

105# DL
modified HSPU (good form though)
Combo pull-ups/Jumping pull-ups
45# Thruster
30:35

37/m/165

185# DL
assited HSPU, 1 foot on 5ft bar
65# Thrusters
19:13 (2:48 more than my combined Diane and Fran PRs)

29yo/M/6'4"/207#
As Rx (w/assisted HSPU)
21:08

Dianne and Fran, the two b!*%hes I hate the most! First time doing Thrusters since October, not as bad as I was expecting. Oh yea, I was "expecting" not to do them, so that's saying something! Thanks Coach!!

M/45/175/6'/ele. 7500'

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups (band assisted)
15 Pull-ups
95 pound Thruster, 15 reps
26:26

Only one bar, and I stink at handstand pushups, so I did:

3 rounds of:
15 100kg Deadlifts
15 Negative Handstand Pushups
15 Pullups
15 Dumbell Thrusters w/ 20kg bells

21:28

Did anyone ever notice that dumbell thrusters really, really suck?

M/27/197/6'4"

24:42 Total Time

Deadlifts were 75 lbs.
Wall Push-ups were on the box.
Pushups were w/green assistor band on first round and after that were jumping pullups.
Thrusters were 45 lbs. (I HATE THESE!)

24/m/165

had to scale this one down considerably. only my 5th day of CF.

185# DL

Burnout on HSPU's first set (5) subbed pushups after that

Subbed jumping pullups

95# thrusters first set, 65# next 2 sets

22:43, threw up after pushups on round 3, haha

As Rx'd... this woman at my gym asked me when I'd be done with the second bar just as I was about to begin my first set of thrusters, I foolishly estimated 15 minutes, whoops.

33:30

I'd like another crack at it as I didn't know how to pace myself and I've never done Fran or Diane

M/30/200/6'
Roundabout 25:00
As posted, my HSPUs are still a tad shallow.

Help: What's a good brand/model of interval timer? (All the ones I find are made exclusively for boxing rounds.)

18:29 HSPU feet on Smith Machine all else as Rxd

This and the last two WOD have winded me bad

Thrusters crushed me on this one. All but DL and HSPU broken

Warm-up:
1 K on C2
Broomstick warm-up

Three rounds for time:

Deadlift, 225 lbs, 15 reps
Handstand push-ups, 15 reps
Pull-ups, 15 reps
Thruster, 95 lbs, 15 reps

Failed after 10 reps of push-ups in first round; tried and failed to do even one on the second round. Didn't even bother in the third round. Deadlifts and thrusters were broken into sets of 5. Pull-ups were unbroken. It was messy all around. The people in the Y were looking at me funny.

38:04

Cool-down:
1 K on C2

Not happy with my performance. Broken sets, failed HSPU... Oh well, at least I'm in a lot of pain...

Mess you up.

21:20
215# DL, had to use short bar
not sure why I did not add 10#

M/39/5'7"/185
23:40
only did 5 HSPU each round
and thrusters w/90
Darian thanks for the help with kipping!

225# Dead lifts
HSPUs, 45 deg with feet on a bar, to forehead
Jumping pull ups
135# for the 1st set Thrusters( I just put the plates on without thinking, I was self corrected very rapidly) 95# for the last 2 sets. Broken sets on the thrusters.
21:22 My grip is wiped out.

M/23/159

pre: 500m Row, dynamic stretch

On a 1/2 wk (fortunetly) so:
135# DL x15
HSPU x15 (1st rnd all 15 consecutive...rnds 2&3 were broken into 5's, 3's & 2's)
Pull-Ups x15 (all kipping)
50# Thrusters

TIME: 20:17

21:07 F/26

Modifications!

Deadlifts were 50 pounds. That's all I have.
Push up were regular. I can't do hand stand yet.
Pull up were "assisted"
Trusters were 50 pounds, as well.

My arms are still shaking. :)

M/28/190

A little modification to the rx'd wod:

Warm-up run 1.5K.

3 rounds:
225lb deadlift 15 reps
15 pullups
95lb thruster 15 reps

time 8:13.

Pretty good after crossfit total, which I did yesterday.

- OlliS

As rx'd nose to floor HSPU

15:28

rd 1 - 2:56 HSPU unbroken
rd 2 - 5:24 HSPU 6-4-3-2
rd 3 - 7:08 HSPU 1-2-2-2-2-1-1-1-1-1-1

Changed it since I'm new to crossfit (but not regular pt) and only 140lbs.

75lbs stiff leg deadlift x15
15 pullups
20 flutter kicks
55lbs thrusters x15

Did as many as I could until I had to rest but got in all reps. Was light headed after last thruster set so it truly kicked my butt. Almost lost my breakfast.

49 year old male 6 ft 211#
As rx'd except hspu with feet on bar
18:44. A day with out pain is like a day without sunshine. I vote for IV

Good one

Subbed 185lbs DL

22:56

HSPU suffered

28:20
*135lb dl (very happy with form)
*HSPU with feet over a pile of tuff I erected like some demented toddler trying to reach the cookie jar. Really worked to keep torso vertical.
*jumping pulls ups
*65lb thrusters (could have done higher weight, but my last Fran, my first, was with 55lbs, so this is progress of sorts.)

All reps as prescribed, but the sets were generally broken to 10+5

12:38 as RXd.

Bad dust storm out here and even got inside the gym. It made the throat real dry and I came close to puking

28:20
135lb dl (very happy with form)

HSPU with feet over a pile of tuff I erected like some demented toddler trying to reach the cookie jar. Really worked to keep torso vertical.

jumping pulls ups

65lb thrusters (could have done higher weight, but my last Fran, my first, was with 55lbs, so this is progress of sorts.)

All reps as rx, but sets were genera;;y broken to 10+5

36/m/175

26M/165

I vote for Ivy as well.

15:30 as rx'd. What a ball buster thanks coach. This made me miserable, and I loved every minute of it.

25:32

Had to do supported HSPU on preacher curl set up.

The rest as RX'd

Totally wiped. If I would've eaten breakfast I would have lost it!

Great work out!!

S/F

M/22/6'1"/185

Did this one as RX'd: 11:02. The thrusters blew goats, I have proof. That was awesome. I hope we get this one again real soon. Goal is to shrink the time towards my Diane and Fran times put together.

Post: "Isabelle is a 4-letter word"
Snatch 50 @ 135# = 6:50

I love the snatch, easily my favorite lift

28m/227/6'4"

wow......all i can say is wow.....this one hurt a bit....
21:03

m/29/212

As Rx'd

25:36

Splits
6:33
9:47
9:15

Notes: So this is a Fran/Dianne combo. My Fran PR is 6:01, Dianne 12:03. So about 7 min of additional time for this one. Note that the HSPU on this one were about as good as my Dianne (i.e., not very good). Tried to break 90 deg each time, but wasn't going head to floor. An *** kicker.

180#/M/33
15:56 Rx

M/180/24

rx'd 28:18 though rom on hspu's prob suffered some towards end
1st rd done in 4 minutes followed by a major drop in pace, esp w/hspu's and thrusters

17:29 non-rx'ed as I had my feet against the wall for HSPU

~24:00 - I was breathing too hard to remember to hit the stop watch.

Had to scale back the Deadlift to 185# after the 1st round.
HSPU were scaled back to shoulder press (45#)after 1st round.
Pullups as Rx'd
95# Thruster as Rx'd

female
great work out, i love this crossfit stuff
modified:
*115 lb deadlift
*HSPU with feet against the wall
*pull-ups using a barbell with feet propped up on step
*55lb thrusters

35/m/158

Deadlift at 205#
Handstand push-ups with feet on bar at shoulder height.
Pullups as Rx'ed
Thrusters at 80#

21:40

M/26/185 5'9"

Worked through lunch so I could have my personal time at the gym today...lol.

HSPU - Was only able to do 1 total set and 6 add'l reps. Had to skip to complete the remainder of the 2nd and 3rd rounds.

Thrusters - Didn't have access to a second barbell so 1st set I used 50lb dumbells. It was dumb! Took me two subsets to complete. Finished 2nd and 3rd rounds with 30lb dumbells...almost a bit to light.

DL, Pullups as rx'd. Time 16:25

This was by far the hardest, but when it comes around again I will be ready for it. Good workout coach!!!

20/m/6'1/165

I feel inadequate because I'm so much slower than every1 else either most people here r lying or I'm not fit/not putting to much effort (feels like I am) plus sorry no offense but I'm not fat or puny I don't know why I can't do as Rxd or even finish faster when its scaled. so here it is..

135 lb dead lifts , 15 reps
10 handstand pushups , (against wall)
95 lb thruster , 15 reps

time- 36:11

please email me if you have ne comments I dont read everything.

Assited HSPU with feet on the racked Thruster bar.

17:37

this was a great workout. who ever said vegans are weak?

I dont know if I am allowed to post videos on here but THIS is the reason I cancelled my gym membership http://www.youtube.com/watch?v=BuHMlvN0pX8

CFWU- minus pu's
WOD- 3x
15- 65lb. dead lifts
15- hspu's (knees on a rack)
15- Pull up's (30 assist)
15- 30 lb. thrusters.
20 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

12:50

25 lb DB deadlift
feet on 5 ft ledge for HSPU
25 lb DB thrusters

working on form and technique

29M/5'6"/163#

"Two Girls One Bucket" as Rx'd: 23:23

This one is deffinitely up there with wod's that I will cringe at upon reading.

Met another crossfitter in my G-olds-loboGym which is always sweet. If you're reading Matt - what's up brotha?

42yom / 149

16:53 as rx'd

1st round unbroken except for thrusters which I broke on purpose so I would continue to have gas in the tank, but what I didn't realize is I was using too much arm on the thrusters instead of mostly hip and I wore out my triceps/shoulders for the subsequent rounds of HSPUs. 2nd round of thrusters was better but the damage was done and had to break the last set of HSPUs into 3s, and 2s which killed my time.

Post - Sweat angels and some stretching

37m 185
24 minutes.
Was hoping to get under 20. Fell apart on last round. Also, my hspu are not full rom. Glad i didn't scale tho. this was a mentally tough one.

M/36/178/5'11"

28:04 rx'd

tough workout!

Wow. That was HARD.

Scaled to:
115# DL
Reg push ups
Jumping pull ups
45# Thrusters
15:40

Erika

44 yom and ~283#'s

3 rnds for time of: 295# DL, 15 reps/15 asst'd HSPU/15 jumping pull ups/125# thrusters, 15 reps.

21:20

Ouchy

7 min as rx'd

after snatch session with Coach E @ Coach B's
bwt-162

Only 2 sets as R/X
36 minutes

43/m/160#

DL 135#
HSPU ankles on smith bar
PU as Rx'd
65# thrusters
Time 17:05

My vote for a name?? "Menage a trois"
It's just you, Fran, and Dianne.

30:51
DL: 155lbs.
HSPU: Rd 1, nose to floor; Rd 2, head to floor, Rd 3 = nose to 8in. box
Pull-ups: kipping
Thrusters: rock bottom to full extension overhead

Using-

145# DL
65# thrusters

Time: 20:56

Erin

"Menage a trois" AHHHHH! Great name! Imagine telling your significant other "hey hon, I'm off to do a Menage a trois"
LOVE IT!

30/M/158

24:21 as rx'd

ouch...

thrusters are my nemesis.

#349-
that was so funny! those look like the supersize dorks who used to own the globo gym i worked in. gah, i hated that place.

37/m/150lb

As Rx'd (feet on upright of monkey bar for balance doing HPSU)

33:14

32/F/140

14:56

DL - sub 75lb (back issues)
HSPU - with ankles on barbell in rack
PU - mostly jumping
THRUSTERS - sub 65 lbs

Thrusters nearly killed me, pukie was trying to check in during the last set.

I've learned to never be surprised by OPT's work... but I just choked on some broccoli

50/197

Subbed two 45lb DB's, only have one bar right now.
Everything else as Rx'd.
25:52

4th CF workout.
24/m/200#
had to scale it, and time only allowed for to sets of it. 18:00 even. met 2 other crossfitters at my college though

24/M/165

As Rx'd

24:03

Ouch

12.59 as rx'd
BWT 160

Had a fun time with this one. Rounds looked like this
1) 1.21
2) 4.19
3) 7.19

I hit a friggen brick wall after round 2. Good Job James.

M/30/170 85LB TH 14:00
F/26 30LB TH, 55LB DEAD 15:03

27/m/5'10"/152

30:46

185lb DLs
HSPUs against wall with goal of head touching 2 bumper plates stacked on top of each other (~4" high)
PUs all kipping (well, my lousy kip at least)
65lb thrusters (brutal)

Nothing will shoulders tomorrow, please.

M/45/157
DL 225/HSPU on Smith machine/Pullups/Thrusters 95 - 15 reps each - 3 rounds: 17:03
That one hurt!

24'05" as rxed trap bar DLs, HSPUs on wall facing wall thrusters done with 45lb DBs

13 minutes. With 95lbs

25y/M/160lbs

As rx'd: 25:55
hspu's suffered last round, very broken, that was unreal!! (is it still as rx'd if feet were on the wall for Hspu's?)

I posted early on that many will die - My death will most likely be tomorrow. Uphoria followed by sweet oblivian, and agonny stopped bye Pukie and then I died.

Could not do as Rx'd mainly due to the left knee recouping from OATS and Microfracture surgery. I feel old today - but I will crawl back out of my hole tomorrow and try again.

I will get in shape - I will become a warrior - I will live to fight again! Pray for me.

HSPU - got it
PU - got it
deadlift - lets just say low weight - rehabbing knee
Thrusters - low weight - KNEE HURTS

35:45

tucker

29/M/175

subbed 185# for DL and hooked toes over bar for HSPU: 17:11. I probably should have gone to 205#. I just wasn't sure what I'd have in me, as I'm aiming for 5 on this week, and this is day 4. I'm beat, but will tackle whatever comes tomorrow, and then be a puddle for the weekend.

annie h- freckin fantastic job my friend! simply amazing!

2 girls 1 bucket, brilliant!

doing this one late tonight with eric...

oh and i forgot who posted it, but the guy who called in with a fake doctors note to work so he could get some extra sleep for today's wod? i love it!

44/M/6'/185

TIME: 18:22

DEAD LIFTS WERE 15 @ 225 , 15 @ 215 , 15 @ 185.

RIPPETOE DID TELL ME I'M NOT A DEAD LIFTER OR SQUATER. I HAVE LONG FEMURS AND A LONG BACK. MY LEVERS WORK AGAINST MY EFFORTS BUT I CAN GET BETTER! MAYBE..

ALL ELSE AS RX'D. PULL-UPS WERE ON THE RINGS!
THRUSTERS WERE TO 12 INCH BOX.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

42 185lb

10:39 as rx'd

#236 -MDS1971

No, we were the quiet ones that the bullies never seemed to want to pick on.

hahaha...

I like the idea of naming this wod "WPOC."

As in "Who pissed off coach?"

Age 41/Male/160#
As Prescrbed.
What a bitch! No pukie though!

Oops. Forgot time!
22min 28sec

24/m/165

dl at 185, the rest as rx'd

22:36

38/m/202

22:00 as rx'd

4.07, 7.58, 11.16 Total=23.21 modified headstand pull-up to more of an incline with feet on wall

27:33
Three rounds
Scaled:
Deadlifts 165 lb. 10

HSPU’s with feet on stairs and using paralletts (a kind of inverted pike position) 10

Pullups 10

Thrusters 75 lb. 10
Brutal, full body hurt!

Jodi (F/29/105)
Mobility Drills

Notes: used 155 pounds for deadlifts, 65 pounds for thrusters, and HSPUs were reduced range of motion.

Time: 23:40

43/M/180 as rx'd 20:04...top five suckiest yet feel the goodest when your done Xfit workouts ever!

44/m/71 kg
3xCFWU, fewer pullups
Two rounds of
15 DL 80kg the first 4 lifts, then 70kg
15 HSPU, feet on bar
15 PU
15 thrusters 40 kg first 5, then 30 kg
Time 25:08
The gym was closing, so I had to stop after two rounds :-(

23/m/217/6'1"

37:54
Hooked feet on the bar for HSPUs, subbed 185lb for last round of DL's.

If we never see that beats again, it will be too soon.

45/180

16:27 as Rx'ed.

I'm calling this DiaFran because I hurt to much to reproduce tonight.

22/m/170

This was rough. We got in a little trouble today by making some small marks on the wall in the hallway doing hspu's. Oh well.

As rx'd

21:40

Little ditty
'bout Fran and Diane
Two vicious -----es
Out to destroy this man
Ohhhh yeah, the pain goes on
Long after the WOD is gone...

Oops...my generation is showing

Did self-assisted HSPUs w/feet over a bar. The rest as rx'd - 24:18

I need to find something in-between having my feet up on a bar and straight up against the wall. Feet on the bar makes it completely do-able (I was able to get all 15 w/o breaks on all three rounds), which made it the "easiest" of the exercises in this one. Straight up against the wall means I can only do a few. Suggestions?

Started Crossfit less than a month ago. How am I doing?

Todays WOD as prescribed: 18:25m

46/m/160

165 lb deadlift
subbed 140 lb shoulder press (machine) for HSPU
Dumbell thrusters w/ 35 lbs x 2

14:45

34m5'10"195#

Ivy as RXd, 18:57

First time doing thrusters, they killed me. First round in 3:00, then I thought I wouldn't finish the rest of the time. I MUST learn to DL. Tash says I'm practically doing goodmornings w/ a rounded back.

24f5'6"110#

scaled, 15:18

Tash had to scale dramatically: 55#DL, push-ups with knees on bench (easier than normal push-ups for her), gravitron -60# assisted PUs, 2x15# dumbbell thrusters.

That was the sickest I've felt from a workout since I was 16 y.o. I love CF so much. I was so humbled as I had to break sets and walk around with my head spinning.

36M/5'10"/165#

As Rx: 18:22.

135#Deadlift / 45#Thruster

Time 9:14

#397 Jonathan

Try kipping on your HSPUs. There's a video of Rob Miller doing Mary at CF Flagstaff (7000 foot elevation), and you'll see him kipping on his HSPUs.

I only thought of it after the WOD today, I was having trouble locking out at the top toward the end.

Wow, this smashed me today. A week of riding 40ks to work has finally hit home.

Scaled on the DL due to lack of weight (73K). HSPUs were a little shallow (down to a folded towel on the floor).Apart from that, as rx'd. Really enjoyed the pain though!

Time: 21:48

m/28/195

Sub'd 95 lbs shoulder press for HSPUs (not enough room and I already had 95 on the bar for thrusters anyway). Otherwise as rx'd: 16:52
Very close to Pukie. I HATE thrusters.

M Miller

Take your shoes off. I got spoken too as well from the main Yoga lady at my GloboGym since I do HSPUs in her hallway. Now I do every WOD that has HSPUs with socks and no shoes. It has actually worked out for the better because socks tend to slide a bit better on the wall.

Good luck ... Mike

Still no weights in the garage.

Heidi: 6 rounds, 15 minutes
25 lb deadlift, 25 lb press, 25 lb bent over row, broomstick thrusters

Eric: 3 rounds, 9:40
75lb heavy bag deadlift, hspu (10), pull ups, iron pipe thrusters

Trainwreck

13'50" as RX'd - This was HARD, but it is now in my top 5 favorite WOD's.

I flew through round 1 , slowed a bit in round 2, and then self detonated in round 3 - I had to break everything up into macro rounds. This was a good lesson in keeping an even tempo throughout to maximize power output. The small breaks turned into larger breaks, causing a drop in overall power output, which we can all use as a measure of fitness in CF.

Now for something freaky, go calculate OPT's power output for this WOD and compare it to your own. Straight up scary! Nice work as always, OPT.

49/M/220

POISON Ivy:

225lb deadlift
HSPU - feet on smithmachine
Pullups - mostly jumping negatives
80# Dumbell thrusters

26:48

40/m/72/185

Ran 5m at 42:30; walked 1 min at halfway. Very hilly course

3x15
225# deadlifts
hspu (self spotting on smith machine)
pull ups (after #6 in rd 1, jumping)
95lb thrusters
total time was 24:37. First round @ 5:30, then about 10 min each

warmup 2 K row L-pu squats

asrx

15:33 only had one bar that ate alot of time. Time I needed because I am seriously gassed on day 1 of 3.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

34/M/75kg

As Rx'd:

17:28

James Fitzgerald (OPT) at Catalyst Athletics / Mike's Gym - 9:41 as RXed.

Video here:
http://www.cathletics.com/daily/index.php?show=daily&dailyID=349

bwt:151

as rx'd: 14:39

thrusters were the worst at the end... hspu's against wall

M/48/152
Basically "Pack" version
155# DL
HSPU toes on Smith at chin height
55# Thruster

14:04

Very shaky right now. Can go up on both DL and thruster next time this beast comes around.

OPT...whoa.
Kegger...extra weight...whoa.
Hey, I think this is the first time I ever beat DJ, with or without a scale. Whoa.

I liked "Crossfit...is it in you?" But I REALLY like this from yesterday (apologies because I can't remember who said it): "You can crossfit, but are you a Crossfitter?"

Yes, I like that very much, thank you...

No wod for me today. Fighting off a flu or something, it sucks!! I am sad i doubt i will be able to do tomorows either.

Jared i dont have the home gym up yet. But this last weekend i got some mega cheap plates. This gym was going out of business and selling weights for 15cents a pound! So i got hooked up. My rings come in today i think. And we are going to be making our dip and pullup bar soon. But really we are trying to find rubber mats. Those things are spendy! But soon i hope to have it done. I cant wait!

you guys have a gym at your place? Or you work out somewhere else?

Only my second day using CrossFit since my brother recommended it, so bare with my pathetic weights and substitutions...

100 lbs dead lift
45 lbs shoulder press
10 push-ups
45 lbs thrusters

did 3 rounds of 10 with 1 minute rest between

*struggled on pull-ups still, and could not get into hand-stand position against the wall even, i was tired*

25:21 - all weight as RXd, feet on squat rack for HSPU.

That was much harder than I expected. Time to go shower and go see Rambo hahaha

Cheers,

46/ 196

as rxed 14:01

feet over 6.5 foot bar on power rack

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

Time: 25:15

It was good one...not happy with the time...

The name of this workout is "Lou Anne," at least to me. It suggests the size of the undertaking.

As rxed

Me: 32:30

Nate: 28:31

32yom@195lbs
Hooked feet over racked thruster bar...all else as Rx'd
13:28

185#DL 15 reps
HSPU 15 reps
PU 15 reps
Thruster 65# 15 reps

2 rounds 11:17
I died during round 3 DL.that what i get for takin a week & a half off,lol

wow...so Super Fran sucks...

13:10 as RX'd.

going to take a nap now.

holy balls.

20:48 with 185# DL, 65# thrusters, feet on dip bar for hspu, and no jumping pullups.

38M/175

subbed thrusters w/45lb DB's (no second bar).
HSPU's w/feet at 5' off the ground (still working on these).

27:58

Thrusters were my downfall and crushed any thoughts of a decent time. F@CK!

Stay safe all.

as rx'd 20:50

male/35yrs/190lbs

as rxd

20m32s

That was a dandy.

about 20mins

Let's do this one again. It should be a benchmark WOD.

I did it 5 hours ago and I'm still feeling it. This might be one of those WOD's that you feel more the day after.

cfwu x3 (pu-5, dips-5)
burgwu x2

3 rounds
185 dl 15--10,5--5,5,5
HSPU - assisted knees on box
pullups - jumping groups of 5
thrusters - rnd 1 85 5,5,4,1
rnd 2 75 5,5,5
rnd 3 75 5,5,5
18:00ish

This one was hard

As Rx'd
24:30....however.....
My HSPU (wall assisted) totally failed after 5reps in the 3rd round. I just couldn't do them anymore.

But the DL's felt awsome.

the great thing about CF is just as you think you are getting it nailed and feeling a bit smug alongs comes a workout that just kicks the smugness right out of you.
As rx'd
22:51
may fall asleep at work today!

M\192\43
80lb thrusters, 215lb deadlift (hard to believe 215 was my max deadlift when I started 3 months ago or so), feet on high bar, pull-ups as rx'd
25:30, 15 reps on all for 3 rounds.

F\150\39
60lb thrusters, 135lb deadlift, feet on 2nd' highest bar, jumping pull-ups. 24:20

I'm wrecked, congrats to all you that did this in 15 min. or less...WOW

Male, 29, 6'3", 250lbs w/ time of 18:30

3 SETS OF:
15 X 185lb Deadlift
15 X Decline Push-Ups off Physio Ball
15 X 130lb lat pull-downs
15 X 95lb Thrusters as prescribed

Hi guys,
So I'm doing the last round, dead lifts are done, I'm headed to the wall to pound out easy handstands then easy pull-up's then not so easy thrusters. I look at my hand....my ring finger is PURPLE from the middle joint to the tip......So.....I stopped. I was on the 21st minute when I stopped. So pissed, could have gotten it in sub 30 min easy. Although I'd probably loose my finger. Oh well there's always next time.

Much love,
George

24:57 nearly as rx'd...had to do HSPU with feet in sling at chest height.

Hardest WOD since I started 3 months ago!

Still in pain an hour later.

as rx'd
24:30
Still having back issues.

WOW that was crazy!

About 21 mins, lots of time spent changing weights on my one bar.

Round 1
155# DL 10+5~HSPU 4" books 10+5~PU kipping 15~Thrusters 65# 10+5
Round 2
135# DL 15~HSPU 4"books 8+4+3~PU 10+5~Thrusters 55# 15
Round 3
135# DL 12+3~HSPU feet on 5ft ladder~PU 5+5+5~Thrusters 55# 15

Another WOW! This was probably the most taxing WOD I have ever done. (2 months)

OMFG "2 girls 1 bucket" That is a sick yet amazing name.

My vote however has to go to Crystal first, then Ivy

M/201/29

As rx'd
23:30

Holy crap! I'm still sore from last week and those fricken Thrusters killed me!

M/26/221

23'54

HSPU's were still a little assisted. Almost, not quite as rx'd yet...everything else was as rx'd.

Very tough workout. Hard to get air with this one.

Lots of sweat, spit, and snot.

39/M/170

CFWUx3(pullups in sets of 5/5, 4/3/3, 3/3/2/2)

I took two cycles off to fend off tendinitis in my right elbow (golfer's elbow, inside, not outside)from doing so many pullups. I didn't do the wod today for fear of aggravating the injury, which seems to be going away after icing, rest, strecthing, all the standard therapy stuff. All my pullups until today have been pronated grip (palms toward) and I think that might have been the problem, doing pullups that way on a straight bar, putting a lot of torque on the elbows which already had 170 pounds under them. Today I did my pullups with palms away, on a slightly slanted bar, turned in about 20º from flat, which feels more natural, and my elbows did fine, though I did feel a little pull at the joint (not sure what to think of that).

I looked at the message board, and found that a lot of people seem to have these problems, and after reading that I'd have to take months off to rest, maybe have surgery, etc. I found myself feeling a bad case of sour grapes, thinking about the crazy numbers of pullups we do (120/120 sub for 30 muscle ups, etc.). I got over that though, and stuck with the plan to come back today and see what happens. I just did the warmup, just to see, and it seemed to be ok. I'll be extremely careful, however.

Does anyone have any thoughts on the above? Anyone dealing with tendinitis (anywhere)? I'm reminded of a video that coach posted a while back where he talks about evaluating fitness concepts and one the the factors he considered was injury frequency and effects (how often and how bad, basically). It does seem that with high intensity and high rep weightlifting, we're just begging for overuse injuries. Does anyone have data on this for crossfit? Don't get me wrong, I love this stuff, and I'm determined not to let this get me. I'm just curious, having just convinced my brother to try crossfit and then getting injured myself, I'm concerned.

Thanks in advance for your thoughts.

Brett

Me: 41yo/M/5'10"/190lbs

Stretching warm up with some sit ups and back extensions and a couple of reps of each exercise.

WOD: 23:08

225lb Deadlift: first two sets unbroken, third set 6 then 5 then 4 reps.

HSPU: all sets unbroken; I should have gone lower on later reps.

Pull-ups: first set unbroken; last two sets 6 then 5 then 4 reps. All reps very little kipping with toes touching at the bottom. I'm not opposed to kipping, I'm just not good at it yet.

95lb Thrusters: first set unbroken. Sets two and three 6 then 5 then 4 reps. I noticed that I was going to the balls of my feet too early but found it difficult to correct. I will have to focus on this for thrusters in the future.

All in all, a fun one, thanks coach.

Have Fun, Train Hard,

Billy

as rx'd

31:19........with a 20min goal, this one kicked my butt

still new to this. is there a proper warm up for the crossfit workout, if so where can i find it, thanks

gp,
under the crossfit warmup in FAQ's on the side bar. Most questions are answered there

46 - 6' - 215#

CFWU x 2 (Heavily modified)

As Rx'd

17:55

Lots of room for improvement! HSPU's first set 10 straight; touch forhead to full lock-out; all sets heavily broken after that, slowed me down bigtime. DL's straight, pull-ups straight, thrusters "not so much."

28/f/137
185lb deadlifts, 75lb thrusters and mod. HSPU's in rack w/ feet on bar.
Time, 22:22
Felt like I was going to vomit, out of breath...need to do more cardio.

26/m/195

as r'xd 15:28

12:35 as rxed
had 7:15 going into the last round, hspu on the last round really slowed me up..good workout

m/21/185#
36:00 as Rx'd
My Deadlifts were a ton stronger since the last diane!

14:56
135 DL
assisted HSPU's (feet on bar on squat rack)
60 pound thrusters
assistes P/U's

10-8-10

Keep an eye to the notifier... There's to be some changes coming soon. (next few days I hope.)

www.angrydalty.com/crossfit.htm

bw 155 age 39
3 rounds
DL 225# 15 reps
HSPU feet on rack 15 reps
PU hammer grip 15 reps
Thruster 95# 15 reps
Round 1 6:35
Round 2 9:46
Round 3 8:28
Total 24:50

18:45 using 135# for DLs and 65# for thrusters. HSPUs were negatives.

m/34/70/190

15:57 w/ one bar
cool video OPT
anybody know if there is a crossfit near Breckenridge, Colorado.

27/m/168

hspu against wall down to 3" bumper; thrusters w/ 35# dumbbells because I only have one bar and didn't feel like stripping the weights off each round.

20:38

Brett, I had pain in both elbows like you. I found a pull-up bar that has two bars sticking out, so you do pull-ups with palms facing each other. Did those for a while and now I rotate to all styles ( facing each other, pull-up, chin-up, wide 20deg) and only have marginal pain after hard pull-up WODs.

39/M/187
today 225, 205, 185, legs hooked, 90 for thrusters

time 26:59 Love it

Ouch!

35/m/5'5"/195

did sets of 10's instead of 15's, subbed assisted HSPU, but did the Rx's weight.

14:05

22/m/172

Frianne as RXed:

16:21

That hurt

20/M/5'9"/155#

Well the video camera wasn't brought out, but:
as rxed 24:44 nonetheless

Kipping pull-ups
unassisted HSPU on parallettes, nose below bars
Below Dynamax height on the thrusters

In hindsight, I should have used a wall for the HSPU. It just ended up taking too long to complete them in later rounds, and it almost acted as a rest for my breathing. But oh well, I'm glad to say I did them!

Bingo- Congrats bro! Once again, keep up the strong work.. I will stepping up my game too now. Lol..

as rx'd: 16:53

if i could do hspu worth a damn this would have been a lot better. everything else unbroken except the last 5 thrusters.

hspu: 1st rnd 3x5; 2nd rnd 5x3; 3rd rnd the wheels feel off 3 2 2 singles to 15. all nose to ground though.

34/m/195
135 dls
25#dbs sub for hspu
assisted pullups
75 thrusters

19:43

15/M

As rx'd

Pull-ups were a limiting factor. First time ever doing a workout involving pull-ups as rx'd!

18:53

m/26/195
15:49 as rx'd

I used kipping handstand push ups and still felt weak.

Myself: 26:30
Workout Partner: 29:29

Dead lifts started at 225, however with fatigue form was becoming horrible, finished with 135lbs.
HSPU were modified, feet supported so that we were positioned like an up-side down ‘L’

Time could have been better, had to wait for pull-ups. Gym only has one pull-up bar…
Also, this was the first time I felt sorry for myself from start to finish. Had my workout partner not been there to compete against, I’m sure I would have walked out after 1st round…

cfwu w/o pull ups or dips, Burgener warm up
sub'd self assisted hspu with feet on rack, otherwise as rx'd
21:11

34 M 195

As Rx'ed

22:46
Great work out, about 15 min was on the HSPU

BrettL,
not to slite your experience in any way, but my tendonitis has actually disappeared since about 3 months into Crossfit. It was something I had dealt with for over 10 years while weightlifting. It was so dehabilitating that after a work out I had trouble making the drive home from the gym due to a level of pain that often made me puke. Crossfit has been a Godsend for rehabbing all my weightlifting injuries. I would be curious to know the stats of how many people have recovered from what was thought to be Chronic injury/pain due to Crossfit, as opposed to a injury that could be as simple as a flexibility issue, form issue or need for micronutrient supplementation. At any rate I hope you recover completely and don't abandon Crossfit because my experience is that the alternative will bring far great pain.

I am 100% spam filtered. I never knew I was so controversial, my mom will be so proud

Puppies
----------
Three rounds for time of: 7:92
115 pound Deadlift, 10 reps
10 pikepress on chair
10 Pull-ups - jumping and kipping
25 pound Thruster, 10 reps

NOTE: up the weight on this one next time

About 13 minutes. HSPU were assisted on Squat Rack, otherwise as Rx'd.

20:35 w/97lb thruster. I had to switch from HSPU (feet on wall) to piked PU’s (feet on bench) 10reps in during the 2nd round of HSPU’s. The thrusters trashed my shoulders. To much lactic acid and I was only getting weak single reps on the HSPU’s

46:41

HSPU with feet over a bar (30# assist?), otherwise as Rx.

holy smokes...

23/m/175

as rx'd 18:20

f/45/135

crazy,sick
hardest wod yet

15/135 DL
15 1/2 way down hspu
15 pullups,no kipping all broken
15/65lb thrusters
20:24

d - 29m/170

14:02 as rx'd

j - 33f/125

18:50 w/155# dead & 65# thrusters

M/33/6'1"/185
21:37 as Rx'd although I did have to drop thrusters to 75 lbs in the last two rounds. This was tougher than I thought it would be.

BINGO~
I'm not responding to your post...I simply just love and appreciate you!

3x:
15 DL, 225lbs
15 PU
15 modified HSPU - legs supported, waist bent to 90'
15 thrusters, 95lbs

time: 34:51

mixed up the order a little - don't know if it was a help or a hinderance - probably made no difference at all

first time doing thrusters, loved 'em

need to continue to work on HSPU's and PU's - until i can string together a strict whole set of both, i wont be able to get everything i should be getting out of these wod's - ie, puking.

25m/244lbs

Poison I.V. in 25:20

3x
15x225 deadlift
15 HSPU-toes hooked on 5'6" bar
15 pull ups-never viewed these as rest before
15 thrusters w/ 50# DB's-only one oly bar

M/33/185

17:29 I was weak in HSPU but this was my first time doing them.

m/42/170/5'7"

3 rounds of:
15 deadlifts 225#
15 HSPU (up against a wall, full depth)
15 pullups
15 thrusters 95#

time: 20:06

laid on the floor for at least 5 minutes afterwards as my class started rolling into the gym. I reassured them that they WEREN'T doing that one. Made them do FGB instead!

That was a toughie...

I looked at this and like many others on here felt tired just looking at it. I figured that it would take me 40 minutes to complete.

So, I am proud to say that it only took 32:05 - about 8 minutes for the first round, 10 the second and 12 for the third. And thats at almost 9000 feet in elevation.

This workout is the closest I have come to puking. I normally walk home the mile and 1/2 from the gym, but instead asked my wife to come get me. I then proceeded to lay down on the bed.

Putting thrusters at the end of the set was just sadistic.

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

On the HSPU are we supposed to go nose to floor like nicole does in the video or top of head like I've seen in many other WOD videos?

27m/5'10"/180
CFWU x 3 (-pullups)
as rx'd
21:12

hope this post goes through spam filter keeps blocking me

4th day 5 of cross fit, 24/m/205
had to scale it down in weight a bit and do jumping pullups. 1st round 7:54, second round 18:00 didn't have time to do a third round. Still loving this stuff!

In addition to meeting two Aggies that also do cross fit at the University gym, I also did Dips for the first time with no assist. 20 full motion, not bobbing up and down!

4th day 5 of cross fit, 24/m/205
had to scale it down in weight a bit and do jumping pull ups. 1st round 7:54, second round 18:00 didn't have time to do a third round. Still loving this stuff

In addition to meeting two Aggies that also do cross fit at the gym, I also did Dips for the first time with no assist. 20 full motion, not bobbing up and down

2 hours later and still tired

165 DL (10 lbs higher than last Diane)
75 Thrusters (same as last Fran)
Knees on 24" plyobox on 3rd set of HSPU.

25:47

Thats 2 minutes faster than last Diane and Fran time combined.

I'm toast right now.

3 rounds 15 reps each:
185 lb DL-grip stayed strong throughout
HSPU off a bench
Pull ups
45 lb thrusters-should have used more weight

19:30

Wasn't that a kick in the balls?

39/m/195#/73"
CFWU (light pull-up/dips)

Scaled:
185# DLs
Elevated divebomber (head to ground)
55# assist for pull ups
65# thrusters

35/M/6-01/185

26:25

26/m/5'10"/165

Wow, this workout was brutal, plus I am getting out of shape with a quickness. I did the deadlifts with bodyweight. I did the first set of thrusters with 95 lb, but the next two with 65 lbs.

16::09

28:38

25 M 6'2" 203

What's her name destroyed me today...

As rx'd (but sub 75# on thrusters)

28:47

26/m/233
25/f/125

Heather
7:40
Warmup-
CFWU
10 Jumping Burpees
10 Wall Balls

Subbed 18lb kettlebell for DL
HSPU with knees on box
Subbed 8lb dumbbell bent over rows for pullup
Thrusters with 8lb dumbbell

Jeff
9:20 - pullup bar broke while kipping
Warmup-
CFWU
10 Jumping Burpees
10 Wall Balls

Subbed 44lb kettlebell for DL
HSPU in pike position on couch
1st rnd 5 kip pullup, bar broke
Subbed 15lb dumbbell bent over rows for pullup
Thrusters with 15lb dumbbell

31/m/210 - Huntsville, AL

BRUTAL! Did as rx'd in 26:18 (had a goal for 24 but the heart and lungs had other plans).

DL's as rx'd - felt good

HSPU's - need improvement. 2 sets got 15 (broken up) 3rd set had to do assissted HSPU's.

Pullups 2 sets good. 3rd set had to jump and eventually move to gravitron at 25lbs for last 5

Thrusters as rx'd -- gasping for air but they got done.

Brutal but I loved it. 3 sets is the key....b/c half-way through set 2 I'm thinking "i'm 1/2 way there....and there is not quitting now".

I still need a partner to push me. Anyone in Huntsville, AL need a partner?

KLowe

25/m/192

as rx'd

16:50

I do not care if I ever do that again

Made sure to leave lots of blood and sweat at the local 24hour gym because they might not be to familiar with these two fluids.

19:23
bench HSPU the rest was Rx'd

Wow, this was as tough as I've done in a long time. 27:54. Rx'd weights, HSPUs were good for the first round, piked for the second and half range of motion for half the third. Finished up with shoulder presses. Definitely highlighted my shoulders as needing work.

29:15 as rx'd HSPU best i've done yet, but still slow me down.

felt so good from doing first mu, decided to do 30 for time.
23:12

i definitely need chalk, grip was horrible. very proud of myself.

M/172/5'9"/21

16:53 as RX'ed

As Rxd:

25:55 Total
(Rd1: 6:26
Rd2: 10:08
Rd3: 9:20)

M/23/170

am:Run
800m warm up
Sprint Interval (equal jog in between)
1x400m
2x200m
4x100m
2x200m
1x400m

+ 3 x 10 30in box jump
4x25ea. straight leg sit up/flutter kick

WOD as Rx'd- 38:30
notes for me

DL: 15/8-7/8-7 (back fatigue)should have got 'em
HSPU: many sets of 1-5,nose to floor/straight legs
PU: strict/no kip, all unbroken, easy
Thruster: F-ROM, Strong, fairly easy, didn't go for speed

35/M/180
CFWU
WOD Scaled
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
75 pound Thruster, 15 reps

20:10
This is a good one. Can't wait to try it again!!!!!

38/m/152

DL 178Lbs x 15
Ring Push Ups x 15
Jumping Pull Ups x 15
Kettlebell Swings 20Lbs x 15

14:49

Don't have 2nd Oly Bar for Thrusters.

NB

"2 Girls, 1 Bucket"<---Gotta love firehouse humor, heh, heh! 18:47. Avg. HR: 157.

I, too was WAY nervous when I saw this on paper. One day's rest simply wasn't enough to get rid of my DOMS from the last round of WOD's. My concerns were justified after the first round. After seeing what the "good" CF'ers were doing in terms of time, I strategized that breaking the sets to 5 rep groups might get me through without "hitting the wall." Once again, all you "normal-sized" people doing this as Rx'd---my hat's off to ya! It seemed to work, as I stayed at a constant pace...but this was BRUTAL! Mods: PU's jumped (crappy bar here at work---can't kip), HSPU's with feet hooked on Smith bar @ chest height.

Pre: Usual WU's.

Post: Stretch!

NB

30yom, 160#
23:20
Ouch!

30:41
Rd 1 - 7:04
Rd 2 - 19:27
Rd 3 - 30:41
Only thing I can say is this sucked; like some kind of Pre SuperBowl punishment or something; but I wouldn't mind another shot at it say in like.......a year or two. Im gonna go ahead and call it Fran tomorrow and Diane on Saturday.

Holy crap!

"Little ditty 'bout Fran and Diane..."

3 rounds:
15 Deadlifts, 225#
15 HSPUs, forehead to 6 3/4" stack of plates
15 Pullups
15 Thrusters, 95#

26:38

Felt dizzy for most of the morning.

I'd like to add that OPT is an animal, and I want to be just like him when I grow up.

36yom/6'/205

34:50

1st time w/hspu
had to do singles,
assisted.

everything else smooth.

How about "Beulah" as in Beulah ball breaker. This hurt.

21:15 as RX'd
Ouch

24:48 Got slowed down a little at Globo. 95# press for handstands.

Jeff in VA & John in NY

We were on a half intensity week till this cropped up...a ton of trepidation all day, but could not face ourselves tomorrow if done half way...
Jeff 48/70"/195
CFWU x 1 (minus PU’s & dips)
Round 1 DL 225 x 15; HSPU x 15 feet on pull-up station (collar bone level); kipping pull-ups 10/5; 95# Thruster 8/7
Round 2 DL 225 x 15; HSPU x 15 feet on pull-up station (collar bone level); kipping pull-ups 5/5/5; 95# Thruster 5/5/5
Round 3 DL 225 - 5/5/5; HSPU – 5/5/5 feet on pull-up station (collar bone level); kipping pull-ups 5/5/5; 95# Thruster 5/5/5
Time 21:35 (didn’t have split times but my estimate is it took me as long to do the last round as it did the first two!)

John 48/68"/160
CFWU x 1 no GHSU
Round 1: DL 225 x 15; HSPU x 15 feet on squat rack; kipping pullups x 15; 90# Thruster 5/5/5 @ 4:57
Round 2: DL 225 x 5/5/5; HSPU x 15 feet on squat rack; kipping pullups x 11/4; 90# Thruster 5/4/3/3 @11:27
Round 3: DL 225 x 5/4/3/3; HSPU x 15 feet on squat rack; kipping pullups x 11/4; 90# Thruster 4/3/2/2/2/2 @ 19:51
Thrusters break me down faster than most anything else.
Holy F’ing SSS.

21/M/155

15min as RX'd

slade 17yom
195 6'1
3 rounds for time of:
185 lb. deadlift, 10 reps
10 HSPU
10 Pullups
95 lb. thruster, 10 reps
17:09

smack 17yom
125 5'4
3 rounds for time of:
95 lb. deadlift, 10 reps
10 pushups
10 jumping pullups
45 lb. thruster, 10 reps
9:29

Can we get three bars of death tomorrow?

Coach knows I'm kidding, right?

32 / M / 240

CFWU x 3 less pull-ups

19:31

HSPU were supported (feet on rail)

Awesome workout.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsd

40 M 190#
CFWU 3X

HSPU supported on top bar rack of smith machine

All sets broken

17:34

dsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsd

2 Girls-one bucket, Perfect name!

Didnt think this was enough though so in my infinite wisdom I decided to go to the rock wall for an hour and a half tonight. Gonna pay for that tomorrow.........

30/M/197

CFWUx3 with false grip ring pull-ups and ring dips
(trying to work up to my muscle-up)

3 rounds for time of:
195 lb. deadlift 15 reps
15 HSPU (supported by an old dresser with a step on top of it)
15 pull-ups
started to do thrusters but my left shoulder is acting up so I skipped them.

20:12

Damn It! After trying to do dl's and thrusters as rx'd I came to the conclusion very quickly that my repaired ruptured Achilles is not quite strong enough to do any weight let alone the rx's weights. Even though my PT is going great I guess seven weeks is not enough time.

I can't wait till I am healed so I can get back into shape and start kicking CrossFit ass.

M/29/190/6'2

Scaled it down:
3 rounds for time

135lbs Deadlift X15
assisted HSPU w/ knees up on squat rack X15
Pull-ups on assist machine: -105lbs X15
45lbs Thrusters X15

Still took me 24:25

Brutal. We did but 2 rounds ...

Tom m/45/180 14:51, weights as Rx'd

Chris m/14/105 11:40 DL @ #130, thrusters @ #50

Lini rowed HIIT tonight ... 1 minute on, 30 seconds off ... 5 rounds, till Pukie came to visit.

20/M/150

36:00

I gave everything. I almost puked. One of the hardest I did!! Damm

34/m/200/6'4

as rx'd
16:32

Round 1 3:36
Round 2 6:00
Round 3 6:54

Transition from thrusters to deadlifts hurt me bad. Long skinny legs. (pretty though)

as rx'd

1)4.39m
2)11.05m
3)18m

total: 33.45m

male 24yrs 6'6 240
27:00 as rx'd

17:25 as rx'ed
This is about my third month of CF and it's awesome. I've never felt so sick after 17:00 minutes of anything in my life as I did today. I am curious what the theory is behind three sets. It seems as if all the big workouts are 3 sets of something.

#403 - kirez and tash

Thanks - I hadn't even considered trying to kip on the HSPUs - that's cool! I'm gonna have to give those a try...once I've recovered from Poison Frianivystal bucket.

WOD #13
Modified to work on form:
DL - Reps (15,10,5) Wt. (85,95,125)
Normal Push Up (10,10,10)
Pull-ups - assisted - Reps (15,10,10) Wt. (100,95,95)
Thrusters - Reps (15,10,10) Wt. (45,55,55)

31/m/200

scaled down the weights due to being sick.

185 lb DL
95 lb thrusters

13:24

DL: 195 lbs.
Thrusters: 85 lbs.

33:07

28:06

19:22. Had to sub 225 dl for 185 the second and third round. Awesome workout! how about the " filthy 15"

m/24/160

26:00

only did 2 rounds + 8 deadlifts as rx'd before i nearly passed out. Maybe some more water next time.

crossfit still hasn't hit the fleet marine corps quite as hard as the schoolhouse. my experience (infantry officer) has been that it was huge at tbs/ioc, but few except officers know about it in the operating forces. doesn't stop me from doing cindy with my platoon...

M50/170

26:30 of hell.....had to change the weights between thrusters and deads.

26:12 HSPU's 3.5 inches less than full ROM (head to 45 lb plate)

As RX'd 30:06. Nearly passed out- this is only my 4th Crossfit WOD- nice welcome!

m/160/5'8"

15 x Deadlifts @ 225lbs
15 x HSPU
15 x Pull Ups
15 x Thruster @ 95lbs

26:47

Cooled down with an ice cold shower. Very nice WOD

I did 3 rounds of that as well, not one!

48/m/140
15-DL 165#
15-push press 115#
15-pull up
15-thruster 80#
3 rounds 38:55

43/m/175/6'
Scaled: 135 lb deadlift, knees on smith bar, 50 lb thruster
19:41 - all sets broken - sucked wind

Dirty Hooker As Rx'd 14:43

HSPU against the wall, kipping pull ups.
Well, I was looking forward to this one all day and sure as hell wasn't let down. I tried to cheer on a friend doing this after me, but was a little less zealous than I had hoped to be. Wow this hurt.
I am very happy with the time and my form on this one. Splits were somewhere around 3,5,7.

OPT....I don't even know what to say except...WOW.

M/35/185

m/33/175

Subs-
225# Deads
HSPU with feet on bar 5' high.
65# Thrusters

23:08

I like "Frianne Fatale."

Definitely one of my hardest so far. I was almost certainly near tears at the end, although to tell you the truth, I was so out of it I don't totally remember. All I know is that I collapsed on a bench, and when I got up, some guy looked very concerned and asked if I was ok. All I could muster was..."Yeah...rough workout."

So. Frianne Fatale:

33:41

DL @ 165lbs.
PUs @ incline w/ feet hooked about 4' up.
Kipping pullups.
Thrusters @ 50lbs. (those are what killed me...)

205 Deadlifts
35 lb thruster (no hspu)
15 pu
15 95lb thruster
Did not time event

46YOM 5'10" 190lbs
Airdyne @ 6mins/ distance 2.30 miles

GHR situps x 3 x 15
Halo's x 3 x 10+10 (25lb plate) done inbetween GHR situps

WOD time 19:46
All as rx'd with the exception of HSPU's lowering head to 2 dynadisks.

This WOD had nothing to do with time, only survival! I l enjoy reading all the above post's....this workout kicked my a** too! It is still amazing that a few simple movements, put under load, then compressed into a high intensity via the clock, equals extreme stress!! 10K tomorrow! Never done it, so this will be a first.

#540 Jes. I have not read all of the posts, so I am not sure if you came up with that name or not. Regardless, it is awesome! Nice work.

As rx'd:
14:36 34/5'10"/188lbs
Bama

f/110/27
Less weight than recomended on deadlifts and thrusters- 3 rounds: 25min

Would you recomend getting a Crossfit Certification over a Personal Trainer Certification. Which is more useful?

I got owned...OWNED I say.

CH18. It is 2138hrs. Where are you?? Did you sub CrossFit snow shoveling for today's WOD?

40y/oM
75" 202#
as Rx'd 14:50

As rx'd except 205lbs on the Deadlift.
29min

That was scaled... and still brutal.

205# Deadlift x15
HSPUs x15
PU (on rings) x15
95# Thrusters x15 (used a curl bar... i only have one barbell)

16:28

P.S. After I finished, I threw up twice... and felt one helluva lot better.

Ready for tomorrow... bring it on.

M/42/193

25:25
HSPU with feet on bar at shoulder height, everything else as Rx'd

26 yom/180

15:20 as RX'd

tendinitis in elbows is pretty bad as well...saw the other discussions...any other advise is appreciated.

M/35/238
Knees bent a little feet hooked on bar for hspu's. the rest as rx'd
12:25

42/f/5'3/120

CFWU x1
75# DL x15
modified HSPU x25
jumping Pull Ups x25
50# Thrusters x 15

26:12

Friday 10K works for me; subbing it with the spin class I teach in Sugarland,TX, Yey!

CF Coaches, you guys rock!

LOVE CROSSFIT !

M/27/5'9"/165

19:29 as Rx'd

Didn't realize until I was in the midst of round 1 that Deadlifts and HSPUs would destroy the muscles needed for Thrusters. Almost met Pukie for the first time tonight and definitely spent all 19 minutes trying to find more air. This is definitely one to put in the archives for the "so you think you're in shape" challenge for friends who dis CF.

16:59 as rx'd.

HSPU's are still my weak point. ROM on HSPU still needs work. Splits per round:

4:01
6:12
6:46

M/42/170/70"

Dead lift 205 lbs
everything else as rx'd

24:11

WOD was 3 rounds -- 26:12

CFWU
glute-ham situps almost to flat, feeling healed up
pullups and dips with 110# assist

WOD
DL 125
Pushups with feet on box at knee height
Pullups with 90# assist
Thrusters with a 25# dumbbell in each hand

29:51

36/M/307lbs/5'9"

24:15
DL as Rx'd
HSPU-knees on a 20" box
PU-jumping PU
90lb thrusters-used DBs (these killed me all the way)

OPT you are my hero.

1.5 mile run

as rx'd

22:30, however, i spent about a minute each round changing weights, as well as about :30 each round running moving from the pull up bar to the rack. I would say 20: is a more accurate time :-)

and can i now say...jesus christ that was probably one of the toughest workouts ever!

Marcus - 26:00 (155# DL, 75# Thrusters)

Nick - 26:58 (as Rx'd)

m28/204/6'2"

17:48 mod hspu(box pike w/paralettes-full depth ears below hands)

as rx'd:
42:50

M/30/6'2"/197lbs.

Scaled wod.
DL 195LBS X 10reps
HSPU X 10reps
PULL UPS X 10reps
THRUSTERS 95LBS X 10reps

26:33

I am experiencing slight pain on the inside of my right elbow on some of the CF workouts...Is this what they call tendinitis??

M/19/172#

15:14 - bumbed down to 185# dead lifts otherwise did everything as rx'd - Also had a nice puke afterwards....I love CF!

Jeff
15:38

21.21 as rxed
HSPUs @ 50%rom

185lb deadlift
15 regular pushups
15 assisted pullups
95 lb thruster

30:03

178# deadlift, otherwise as RX'd:

25:23

51/M/190/5'9"

185 dead
hspu spot on smith
pu
65lb thrusters

8:36
6:34
8:31

24:42

178# deadlift, otherwise as RX'd:

25:23

Jake: 20:03 (dl 175 lbs, hspu prom, rest as rx'd)
Laura: 16:48 (dl 135 lbs, hspu from box, jumping pu's, 45lb thruster)

M/28/185#

That Hurt.

21:20 Rx'd

08.01.31
DL 3x5
225
275
275
315
365x1, felt weak.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

as rx'd 26:11

HSPU killed me!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

d/l 95lb
thruster 45lb

18:08

Today was rough.

For some reason I thought it would be a good idea to run 5 miles (40min)

Then I did the workout, as required. 21 min.

Actually, I did DL, Thrusters, HSPU, PU. I don't know if that made a difference.

21/m/6-2/195#

17:58

as Rx'd

the handstand pushups killed me
what a great workout

This kicked my butt!!! I loved it especially after a 12 hour shift. Time-17:36 as RX'd

Representing Diablo Crossfit

Jared (26/5'7"/135)

First round as Rx'd, round 2 and 3 had to drop the deadlifts to 195, it was just too much. 3rd round I got 11 HSPU's and then my arms gave out.

Time: 31:59. Absolutely brutal... easily one of the hardest I've ever done, it's not often that pull-ups are the "rest" phase.

Kelly, you're my hero. Unbelievable power!

Candi (24/5'3"/125)

3 rounds:
10 2x 25 lb DB deadlift
10 pushup
10 ring row
10 2x 10 lb DB thrusters

Time: 32:50

M/215/5'10"/35

As R/X 13:15

1st round dl's solid; 10 solid HSPU's then 5 assisted; PU's broken after 8; Thrusters broken after 10. Roughly 2:30 into the workout.

2nd round dl's broken 8,7; HSPU's had 1 solid & 14 assisted; PU's broken even more; Thrusters broken 6,5,4; gasped for air and managed to fend off pukie!!!

3rd round dl's broken 9,6; HSPU's all assisted: PU's broken into 5's; Thrusters broken 9,6; gasped for more air!!!

15 70kg deadlift (90 is my one rep max so...)
15 handstand pushups. (3x5)
15 Pull ups
15 30kgs thrusters

2 and 3 set of HSPU's off the smith machine ..too easy really but full rom.

21:19

23:49 185lbs DL some HSPU some supported all sets broken. Wow!

13:28 as Rx'd

Couldn't have done it without the motivation from my fellow CrossFitters at CrossFit Camp Pendleton.

I recommend we call it "Evil Monkey"

12:41

14:50 "law don't go around here!"

33YOM 189#

16:21 as rx'd

25:04

subbed 45lb dbs for thrusters

m/29/5'9"/170

18:55 as rx'd

Made people wait at my globogym as I had two bars set up in the squat rack.

Har har har...wait your turn, suckas.

34/M/160

I like 'Ivy'(maybe poison Ivy) or how about stupid workout that sucks really bad workout......

as rx'd - HSPU's hurt my time a bit - 22:09

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

15:50

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

37/M/193/ 5'11

Rx'd 14:27

m/30/165/66"

DL 185
HSPU with feet over bar
PU normal
Thursters 75#

18:32

13:25 as Rx'd

M/27/180#

185# deadlift, 15 reps
10 handstand pushups, wall supported, 3/4 rep
15 pullups on rings
65# barbell thrusters

I had to reduce HSPU reps otherwise I would have been doing 1 a minute after the first 10.

Time: 36:07

Embarrassing!

M/46/145

CFWU

Diane an' Fran
DL scaled to 196lbs
HSPU against wall - forehead to floor.
29:04

OPT and Kelly Moore - fantastic!

m/34/196/5'9"

as Rx'd 25:54

5th CrossFit WOD. I am seeing a lot of fast times. Can't wait to get mine down.

25/m/5'8"/160

This workout was badass.

me 22:30
shain 23:56
justin 24:26
danny 26:49

m/34/196/5'9"

as Rx'd 25:54

5th CrossFit WOD. I am seeing a lot of fast times. Can't wait to get mine down.

M 37 (age++) 5'10" 149.5#

Modified CF WU
3 RFT: 30s/side sampson stretch, 15 OHS (broom), 15 SU, 15 GM (25# DB), 15 Kayak Squats (practice that torso twist, paddlers), 15 KB swing @ 35#

16:03, HR: 152 avg, 183 max

WOD:

:s/225# Deadlift/70# DB Deadlift (2x35# DB)/
:s/HSPU/HSPU (kneees on table)/
:s/Pullups/Asst Pullups wearing weighted pack (2x15# DB)/
:s/95# Thrusters/50# Thrusters (2x25# DB)/

Rest 1 min between rounds:
19:44, HR: 173 avg, 194 max
Good b-day workout. Heart's still pounding.

25/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

cfwu x 2

WOD:
15 x deadlifts @ 170#
15 x hspu (touch floor w/forehead)
15 x pull-ups (kip wuz limited due to pull-ups on rack pins)
15 x thrusters @ 70#
time = 16:17
bleh! felt kinda weak. think i'll try this again (maybe tomorrow) with teh rx'd weights per BrandX.

20/M/190/6'1''

As rx'd 27:00

mostly struggled with HSPU

This is my first post:
I heard how horrible this was going to be before I even had a chance to eat breakfast haha "thanks Troy" Then as I was preparing for my pre-workout meal I started getting sinus pains and stuffy headedness, oh great.
BUT~ I did it anyway. OH YEA!
26/m/5'11/253
3 rounds for time:
15 x deadlift @ 225
15 x hspu (bar at chest level when standing)
15 x pull ups (kip'd to the best ability)
15 x power thruster @ 95

19:53......then wanted to die! :)
Thank you so much.

57/M/191 This workout kicked my kaboodle 38:14 DL w/ 205 thrusters w/ 92

47F/125 lost the time, think about 27 min. DL w/ 135 thrusters w/ 42 incline pushups, feet on top of washing machine

3x

15 x 135 DL
15 x HSPU
15 x pull-ups
15 x overhead squats with broomstick

didn't record time.

29/M/165

Two rounds, then I got kicked out of the gym. Too loud, too distracting.

2 rnds: 14:54

addendum to my above post: I might have scaled lower for a faster time but I found that I was enjoying the somewhat heavier (at least for me) weights. I ignored time after the first round and focused just on finishing. I was reallly sucking wind.

Dave

24:54 as Rx'd

Hspu killed my time today, well that and too much bar gazing

15'08" felt sick and dizzy at the end.

19:37 That was so much tougher than it looked on paper. Went OK with everything bar the last set of HSPU. They wrecked me totally. I took note of my splits as well which was interesting

Round 1: 4:20
Round 2: 10:40
Round 3: 19:37

Gotta love fatigue..........

Bring on the 10K run tomorrow

NICE! Thanks for the pain Coach! (19:32)

Three rounds for time of:
60kg Deadlift, 15 reps
15 elevated push-ups
15 Pull-ups
30kg Thruster, 15 reps

15:26

m/27/5'11''/195 lbs

jumped on most pull ups
had support during hspus
only did 185 lbs for deadlift

40:44

ouch

28:40

135 lb deadlift
elevated pushup 4ft
last set pullups jumping
25 lb d/b thrusters

That felt really sucky.

32/M/!70/5'7

7:38! My return after a 2 week layoff due to tweaking by recently repaired left meniscus.
I hung with Pukie and his retarded cousin Diarrhea after. No rest in that one, BRUTAL.

26:41.1! That was great! I almost through-up.

I couldnt find my post from yesterday, must have gotten caught in the spam filter. As Rx'd in 18:41. Killer WOD.

Oh my!
155# Deadlifts, 75# Thrusters, L HSPU

38:09

Phew. I am spanked. Thank God for a 10K because I need to work on my metcon/cardio BIG TIME!

26/m/162lbs/5'9"
CFWU 3x10 (except for PUs 3x5)
DLs 230lbs on 1st round, 210lbs on remaining rounds
Thrusters 90lbs
Wrist kept bending and stopping my watch during thrusters without me noticing
estimated about 30mins+

m/25/159#/5'6

As rx'd:

31:22

33/N/217 lbs

Scaled- full weight 1 reps/3 rounds
225 DL
L-HSPU
PUs
95 Thrusters

15:30

205# DL, otherwise as rx'd
21:45

Lost a good minute and change having to load and unload my one bar between DLs and thrusters.

39m/196lb/5'7"
ran 400 meters

I totally screwed this one up. I was dead after the second set. then i realized I had 3 45lb plates on each side not 2 like Rx'd. what a dolt. so heres what i did:
2x
15 Deadlifts @ 315lb
15 HSPU
15 PU
15 Thrusters @ 95lb
cooled down on the bicycle for 3 minutes spinning.
Asthma really acting up lately but breathing is overrated :)
Asthma boy out.

29:15
185 lb DL
75 lb Thrusters

18:05

m/21/170lb/5'9"

95lb DL
Normal Pushups
Assisted Pull-ups (50lb assist)
50lb Thrusters

29:34

I really hope I get better soon. I'm ashamed of some of my results.

As Rx'd except for feet against wall aon HSPU with only .75 ROM.

17:45

m 27 / 195#
as rxd:
7min 22 seconds

then dropped for 3 minutes so I didn't pass out

M/27/6'1"/194#

I did two rounds, at the end of the third my right leg started cramping on me so I stopped.
What I did do took me 21:48

DL as RxD
HSPU at ~70degrees
I did jumping pull ups
and 65# thrusters

32/125/F

15 95# DL
15 HSPU - feet on half wall
15 Pullups
15 45 # Thruster

Time: 27:30

42/f/5'6

cfwu X 2

15 135# dl
15 hs hold
15 pull ups assisted
15 2 X 20# db

12:05

32/m/188/6'

as rx'd
with a 20lb vest

28:34

38/m/195#

warmed with a 400 m sprint

As recommended but with steep incline p/u.
25 min

M/40/6'/285

Warm up, practive movements. 440m jog.

Three rounds for time of:
- 185# Deadlift x10
- 10 Handstand push-ups (modified with knees on bench for decline push ups)
- 10 reverse grip jumping pull ups
- 55# Thruster x10

(Modified from scaled workouts)

Three rounds time 18:56 Was really gassed at end.

CFWUx3

Subbed 125 lbs sand bag for dead lifts
Subbed 2x40 lbs DBs for thrusters
As Rxed otherwise

The HSPUs really slowed me down.
Total time: 21:25

Forgot to note: HSPUs where feet on the wall, head to a 5" platform of three books

as RX'd

14:57

ouch!!!!

had to scaledown on deads as form fell apart
dl 225x15, 185x15, 185x15
smith machine used for feet on sp's
else as rx'd
29'15"

m/25/225

scaled:
DL@ 185lbs
PU@ rx'd - last round half jumping
HSPU@ feet on smith machine bar
Thrusters@ 65lbs

28.10

f/38/6'/150

25:56

3 rounds
15 DL@ 155lbs
15 PU off 42" riser
15 JPU
15 Thrusters @ 45lbs

3 rounds of 10 each
95 lb deadlift
Lpush up on barbell
pullup
75 thruster
14:53
can increase deadlift
was weak after Grace day before

m/36/6'2"/192
Colorado Springs

17:49 as RX'd w/nose to floor HSPU's.

M:31:6'3":285lbs

As Rx'd

Deadlift 225lbs X 15
Handstand Pressups X 15
Pullups X 15
Thrusters 95lbs X 15

21'07"

Knackered

as rxd 22:07

Did a scaled workout to show a friend his first CF workout.
DL 135# 10
PU 10
HSPU 10
T 95# 10

nickB 6:00
Kyle 12:00 Nice job on the first showing!

30yr,f,5'4", 125
185# dead. 65# thruster, HSPU with parallettes and feet on box... 18:36 (one of the hardest WODs ever)

43 m 215
as rx'd, squat rack used for bal on hspu
19:35, includes running upstairs for pullup bar, then back down for other 3 exercises.

almost ran a couple miles after, but felt a 10k or 5k coming.

As RX'd 34:53

38/m/194

19:44 as rx'd

We need more like this one! That was great!

23:20

155 lb dead lifts and HSPU's had feet on bar waist high(go higher)

Awesome workout, can't wait for this one again!

m/32 yo/6"0/230

almost as Rx'ed, subbed 65# for thrusters
handstand pushups with head down to 12 lb medicine ball

19:17

my initial goal was to get under 20 minutes. But I know I can do 4-5 minutes better, my problem is resting too much, I get tired and I just rest too long between sets, when I shouldn't be resting, I should keep pushing, "keep working" (as Big John McCarthy always says). I am definitely one of those people that benefits from working out with a group; otherwise, i find it hard to maintain the intensity level that I need to maintain in order to get a good time. Looking forward to seeing this one again, though. Deadlifts were the easiest part, HSPU's were the hardest.

34/M/6/182

22:57
subbed 205lb DL
HSPU had feet on bar shoulder high

Gotta love dripping sweat!

m/27 yo/5'9"/225 bw

subbed jumping pull ups for pull ups

16:24

probably could have done it a few minutes faster if my 18 mo. old son didn't keep rolling my dead lift bar out of the way and sitting on it while I was on other stations. Got to love him, he always adds to the degree of difficulty when he "works out" with me!

Great WOD, this one definitely needs a name.

m/27 yo/ 5'9"/225 bw

subbed jumping pull ups

16:24

Probably could have shaved a few minutes off if my 18 mo. old son wasn't rolling my dead lift bar around and stratling the bar so much. He always adds to the degree of difficulty in my workouts. Gotta love it.

Great WOD. Definitely needs a name.

as rx'd 39 mins
very tired, almost meet pukie.
rough first day back from rest.

As Rx'd
Burgener WU(x3)

Time: 21:41

Let me count the modifications:

-Subbed 155# for 225# DLs
-Subbed 70# thrusters for 95#
-Subbed 45 deg push-ups for HSPUs
-Went 9 reps into my third set of DLs before the room started to swim around me. Decided that 2 sets for my inaugural Ivy would be OK today.

-Just under 30 minutes.

This absolutely murdered me. Started at 225, but scaled to 205, everything else was Rx'd

shameful
35:20

Sub'd
#4 assist on pullups
Smith machine help on HSPU's
31:56
all done without my morning 44 oz Diet Dr. Pepper

Caffeine will be spotting me next time!

ow.ow.ow.dammit, ow.

30:54

deadlift 2 sets 205#, 1 set 185
hspu (toes against wall)
pullups
thruster 2 sets 95#, 1 set 85#

last set of pullups was U.G.L.Y. -I ain't got no alibi. On the upside, I can kip 5 in a row now though.

19:25. Had to do HSPU's from Smith Machine.

M/32/285

23:44

3x15's

225# Deadlifts
95# Strict Presses (subbed in place of HSPU's)
Pullups (w/ assistance as needed)
95# Thrusters

This was my first time doing thrusters, other than practicing the motion with a broomstick.....they are my new girlfriend!

M/56/202/70"

"Ivy"

HSPU on smith machine, bar at chin height. The rest as rx'd

19:50

M 39 171 67"

as rx'd: 18.52

thrusters suck

long live thrusters!

M/31/198

CFWUx2 -pulls +KTE

WOD: Dialed it down a bit (rest between rounds), due to injury.

I did something to my right calf last cycle. It's inflamed, huge, and hard as an apple (gross!). Another guy at the gym said it would look cool if I could get both of them to look like that.

M/34/168#/6'0"

WU: stretching, rope skips
WOD: 3rds for time
15 225# DL
15 HSPU's (1st rd +3 on wall, 12 +3rd rd hamstring assisted on shoulder height bar)
15 pull ups
15 95# thrusters

(21:15)

That was evil on a stick. Oh sweet pull ups, my gentle and gracious friend...

m 23 180

As Rx'd

15:58

pre: cfwu minus some parts added a ton of rom stuff
post: are you kidding

modded set of 15 plus 3 sets of 10 I know that is not as rx'd but it is the same #

pullups died last 5 of each set to jumping kips, kip with a tap

dreadlifts are much stronger with a thruster bar right in front of your face, kept my movement very strict

17m50s and almost an hour later I am still queesy

Wow

30 mins.
Sub 205 for 225# deadlift.
On the floor after this one for almost 10 mins to recover. The thrusters and deadlift kill me. Can't do a full up HSPU yet, maybe 1/2 travel.

50 yoa newbie...

185 lb deadlifts (8,7) (8,7) (5,5,5)
handstand Push up w/ feet on a bar (assisted) 3x 15
Assisted pull-ups (45lbs) 2x15, (10,5)
Thrusters, 75 lbs (8,7) (8,7) (5,5,5)

26.5 minutes...

16:27

Don't have any plates for my bar so could only DL 45#
Did HSPU in "backbend" position with feet on bed and hands on floor
Did FULL pullups(!), alot of them singles, but was determined to do full and not jumping. Arms had nothing left towards the end so had do to the last 5 jumping.
Thrusters with 45# bar.

Need to get some plates!

I call this Sol Rosenberg.

230/36yo/6'

As Rx'd. 18:10

Jeff @ home
95# Thrusters
229# DL
Nose to ground HSPU
First round unbroken
All pull ups unbroken

11:32

so jealous. was psyched to try this (workout one day behind you guys), but got cortisone injection for trigger finger this a.m. and gotta lay low for week or two to avoid surgery. looks like lots of box-jumps, 5-10k's, DU's and situp/back exts til mid-feb!

3 rounds

185# DL x 15
Pull Ups x 15 (assisted by 70#)
HS Push Ups x 15
65# Thrusters x 15 (could have gone 75 or 80)

39:59

47 5'10 195

cfwu x 3 minus pull ups

29:45 hspu were not pretty and broke the 15 into sets to get through them

M/36/6'3"/265

17:54

HSPU with 6' high smith bar assist (feet hinging over)
Jumping pullups
the rest as rx'd

OUCH!

31/m/190

165lb DL
65lb Thrusters

25:50

M/26/215/6'4"

18:10

for HSPU feet were on smith machine bar.

27/m/183

225 DL 3x15
pullups 3x15
clap pu 3x30
95 Thrusters 3x15

13:48

Almost passed out on last set of thrusters, good thing I had a surface to lay down on. Whew

WOD: sub 75# thruster, HSPU done w/ feet on smith machine.

Time: 22:10.

This one kicked my butt.

Then went home and shoveled 30cm of snow.

This was the most potent one to date for me.

M/38/210#

Time:25:02
Feet on bar for HSPU
As R'xd for everything else

31:40

46 / 172

as rx'd 28:30

Feet on wall for balance during HSPU
head to ground during HSPU

I wanted to go faster, just couldn't

Almost as Rx'd
100kg DeadLift
40kg thruster (not 43)

28:25 - took far too many breaks

R1 - 6:32
R2 - 16:33
R3 - 28:25

39.5 yom/190

25mns

subbed 40 lb db thrusters for the first two sets because I only have one bar. MUCH harder...

Mike F:

sub 185# DL (rnd 1), 135# (rnd 2 & 3)
HSPUs @ 75º

34:57

Anand:

sub 90# DL
Push-Ups w/ feet on bench
jumping PUs
75# thrusters (rnd 1), 55# (rnd 2 & 3)

28:14

185 # DL
15 HSPU w/ legs supported on squat rack
15 Pullups
15 55 # Thruster

25:10

There goes Asthma boy again always whining about air...like he needs it! :)

Unlike Rob_ME I stuck to the WOD as Rx'd and only Deadlifted 225. 225 sucked enough. I'm glad I didn't do 315! Heheheheheh.
I made this more challenging by missing lunch and drinking too much coffee.

WOD as Rx'd 33:35. Some broken sets.

You sub 20 minute people make me sick and jealous and driven. Thanks!

Coach, you are a sick twisted WONDERFUL individual. Thanks for the PAIN!

Globo-Gym-rats really gave me funny looks on this one it was great! Actually saw one of them behind me in the mirror attempting to do a kipping pullup... future convert maybe?

Oddly on last set of PUs, ...get this... my calves cramped up. WTF? Sparky out.

8:45

18/m/5'10/170lbs

Completed as Rx'd minus the HSPU.
15:07

Almost met pukie, I'm sure I would have had I done the HSPU.

32 yom 248 lbs

225 deadlift 15 reps
95 lb should press 15 reps
15 pull-ups
95 lb thrusters 15 reps
3rds in 23:45

Three rounds for time of:
185 Deadlift, 15 reps
15 Handstand push-ups/ el pushups
15 Pull-upslast set jump
95 pound Thruster, 15 reps
25:22

m/28/160

as rx'd 19:40
my head was just not in it today

30/M/5'5"/168

as rx'd

3 rounds of
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Total time 23:13

damn am i feeling it today... sore, sore, sore...

Dadburnit! Pushed my stopwatch, but didn't even notice I still had it on "Time," argh. Oh well, I did all the work, scaled to my weight, 205lb DL, and 80lb db's for thrusters.

20-30 mins.

Great job Bingo, thanks.

Great Workout!!

35/f/133
155# Deads
65# thrusters
16:25

BW 70kg
19.23
as Rxed
100kg Dead Lift
HSPU
Kipping Chins
45kg Thruster to Dynamax

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

Strech/wu

225# dl appeares to be my 3 rep max.
lowered weight to complete the wod.
3 rounds of the following:
135# dlx15
15 mod hspu
15 mod pu
953 thrusters
time=17:10 completely winded, great wod.

49m/5'7"/170lbs

23:25 as Rxd: One bar had to change weights

28yo, 5'11", 169lbs

33:36 as Rx'd

Wasn't really prepared for this one. Just had no energy all the way through. Quite rough, but fun.

45 / m / 195

as rx'd

17:27

m 35 bw 162

I knew this was going to be bad. It was worse.
Sub 185 deadlift. Everything else was Rx.

30:35. This one beat me. My back was sore going into this WOD. It was worse afterward. Going to see a doctor.

19/m/190/5'11

Subbed 2 45lbs dumbells for the thrusters because the gym was packed... Otherwise as rx'd.

18:37

Pukie pukie spew spew, that was far more difficult than i imagined it would be, especially the thrusters.

5'7 195lbs of outofshapeness

I did a lot of stretching.

WOD:
15 Deadlifts 225lbs-5-5-5(3sets)
15 Regular Pushups-15(3sets_
3 Pullups(3sets-Grip went weak)
95lb thrusters-5-5-5(3sets)

20.31
as rx except assisted pullups
m 28 bw 198
thought i was going to pass out when finished

F/35/128

That sucked! Away at a hotel and had to modify at the 24 hour gym. No free weight barbells, so had to use the pre-weighted curl bars for deadlifts and thrusters. Didn't matter, it still SUCKED!

17:17

Deadlifts: 90lbs
HSPUs with feet elevated on smith machine bar
Jumping Pullups
Thrusters: 30lbs

Did this tonight, as I did heavy squats and shoulder press yesterday.

Pre: 5 min C2, CFWU, BWUX3

21:35

93# thrusters and HSPU on parrelettes with feet on freezer. DL and PU as rx'd.

Post: cool off easy row.

M/31/246

16:56

CFWU x 3, then

135lbs deadlift
pike push ups
ring rows
55lbs thrusters

time: 16:48

As RX'd, 2/3 rounds:
28:15

29 yom 225#
as rx'd
21:20
1st round - not too bad
2nd round - tough but okay
3rd round - f-ing rediculous

120 lb DL
pike pushups
pull ups
30 lb thrusters

27 min

12:50 as rx'd. First two rounds done in about 4.5 minutes. I sucked on the last round.....

21/m/5'11"/205

225lb Deadlift, 15 reps x2
185lb Deadlift, 15 reps x1
15 Elevated push-ups x3
15 Pull-ups x3
35lb Dumbell Thruster, 15 reps x2
30lb Dumbell Thruster, 15 reps x1

25:02 min

I will settle for that, I am hella sore...

21/m/5'11"/150

115lb deadlift, 15 repsx3
assisted pullups, on average about 30lbs assistance, 15repsx3
15 elevated pushups on yoga ball, 15 repsx3
45lb thruster, 15repsx3

i did this workout in about 30 minutes and then went back to my apartment, where i fell asleep and had tortured fever dreams. thanks a lot crossfit.

26.52min, need some work on pulls/stand push ups

M/39/6'3/225

20:23, this was painful!

36:20.

Got some strange looks from the usual gym crowd! =)

CFWU x 3

as rx'ed

12:29

The WOD partner in hell,
Mark: 16:02

OPT thanks for making me eat my humble pie. Your time for this is equal to my fastest fran and diane times put together. NUTZ! I'll have to Diane again because i set that PR quite a while ago. Still, that's an awesome showing.

I figured it could be done in under 10 minutes because i wasn't feeling great, so my time suffered. But 7 minutes doesn't seem possible for me. That's just freakin' awesome.

after closer look i saw OPT's time was actually 9:41. That's still freakin' amazing. My benchmark goal for this one will definitely be sub 10 minutes. Maybe next time.

M/38/217

CFWU x 3

Hooked feet on smith machine for HSPU. Scaled DL's to 185...been on airplanes all week and my lower back felt very stiff.

21:15

After the fact i wish I kept the DL's at 225 and gutted my way through it.

30/m/218

scaled to 10 reps, kept the rx'd weight, subbed dips for HSPU

13:50.

Scaled to aprox 75%, 36:10
175# deadlift, 15 reps
11 handstand push ups, feet on highest Smith Machine setting
11 Pull ups
Thrusters, 11 reps, 85# round 1, 65# rounds 2 & 3

18:21 as Rx'd

VERY Scaled
66p deadlift 15 reps
elevated pushups against wall 10 reps
pullups 15 reps
28p Thruster 15 reps
time: 24 min

Really tough mentally, I lost the most time on pullups - muscular failure. I varied the angle on the pushups, the hardest ones were singles at almost 180".

Just prior to the WOD I actually did my first sort of handstand pushups! I used a sandbag under my head, and the ROM was like an inch, but there was movement!

Could not access the site because of the internet collapse overseas. Ended up choosing a 300, and imagine our surprise when this workout showed up.

For 300:
Paul: 22:24
Beck: 21:47
Boo: 29:40

SWEET

41/m/5'8"/170

I did not scale a damned thing. Although I should have.....

31:05 as rxd. The only bad part was the thrusters. I got some strange looks from the usual crowd. My last set of thrusters went like 5...3...4..3...fall down and moan.

BW 130, CFWUx1, bear w/ bar, DL/thruster warmup

DL 155#, thruster 65#, kipping pullups, HSPU w/ foot on bar

21:08, was hoping for sub-20 but I'll take it...

35/M/176

as rx'd

can't do a full HPU yet.

30:53

28/m/210

as rx'd

23:20

Age 52/BW 250# with following subs (135# DL x 15/SA presses w/55# "big bar" 15 per side/dive bomber pushups x 15/SA thrusters w/55# bar 15 per side) 27:23

19/M/5'9"/187

As rx'd

16:15

This workout was a great mental toughness workout

40/M/175

I'm a few days behind, but I really wanted to hit this beast. I had to sub 45# DBs for the thrusters, since I only have one bar at home. HSPUs were against a wall with very solid ROM.

Time: 17:20

SDG, way to go! I love to see the 40-and-over crew kicking butt!

M/39/185/5'10"

30 min 14 sec as Rx'd except -
Thrusters 5@100#, 40@90#
Couldn't get the last 4 HSPU off the ground.

Fighting the flu.

This one was unspeakably viciuos

28/m/ 148 pounds
subbed 205 for DL
hspu used wall

21:10, even with having to switch weights on the bar on my own. pretty proud of this one...

Charity-
154# DL
65# Thrusters
HSPU nose to floor
9:34

25m/170

135lbs sub for DL, neck issues, the rest rxed

16:53

Scaled for F/5'3/132-Crossfitting about 6 mos.

135lb deadlifts-
I had PR'd on my DL the day before (210lb) so these were broken up all over the place. My hamstrings felt surprisingly good though!

HSPU-
1st five of each set freestanding (away from wall), last ten against the wall except last set was entirely against the wall because I was shaking and couldn't keep my balance.

Pull-ups were just like the HSPU-I can only do 5 and then have to start jumping for the remainder of each set. I suck at these and have a lot of fear about my shoulder popping out again. (I've dislocated it about 4 times.)Crossfit is helping though.

65lb thrusters-last two sets had a few breaks

16:02

205 DL
HSPU on smith bar at neck height
PUs assisted
95lb thrusters
26:44 for 2 rounds, out of time.

M/39/185

After a great training session on the snatch with John at CrossFit Toronto, I gave this one a go a few hours later.

As rx'd:

19:32

More better faster

135 DL
handstand pushups feet bent on smith machine
semi jumping pullups
55 Thrusters

24 minutes

Will be running this at crossfitbwi on Monday, but had to do it first.
28/m/192/5'10''
16:24.59
My hands went numb after I was done. Cool.

37/m/145/5'8"

As RX'd for my bw.

185 dl x 15
hspu x 15
pull ups x 15
75 thrusters x 15

23:43

DiFrian or something like that, she's a beauty by any name.

23.26 as Rx'ed.

0.38 2.08 .30 1.27
1.47 4.15 .32 2.02
2.03 5.45 .35 2.15

HSPUs are the little guy's revenge.

The time isn't anything to impress anyone, but if someone had told me a year ago I could do 3 sets of 15 reps of pullups, I'd have snickered, "yeah right"; much less been able to do them as part of a beast like this. Frickin' A!

Paul

179lb dl
65lb thruster
piked hspu feet on 20' box
pull ups first five strict then switched to jumping
28:24

So freaked out about the Dianne/Fran Combo that I did 21 DL's the first set........ Yeah, "Ivy" works just fine. Oh, I know - name it after a BuckCherry jingle...really CRAZY!
15:52 HSPU against the wall.

Glad to be hosting Cert Feb. 9-10.

28/m/200#

as rx'd
17:38

27/m/185

as RX'd: 17:55

21/Male/215

great WOD, full weight and reps and cycles as it said, for a grand total of 17:50. almost died, i loved it.

25:38.

Subbed 15Kg dumbells for deadlifts/thrusters.
Subbed normal pushups. Mostly unbroken but towards the end had to break around 10.
After around 5 pullups did jumping pullups.

As rx'd
37.53 mins

2-3-2008
3 rounds
Scaled
88# deadlfit, 15 reps
15 handstand push-ups w/knees on 20" box
5 pull-ups
9.?# pvc bar - Thrusters, 15 reps

Time 14:25 -forgot to start timer until after first round of DLs

First WOD since hurting ribs.

22/M/155

"Frianne" as Rx'd 23.50
Not great but I got through it.

24:15 as rx'd

35/m/70/170
WOD done on 2/3/08
225lb dl x 10 then dropped to 135 b/c form sucked.
15 pullups, 15 HSPU (smith on highest setting), 15 x 94lb thrusters
135lb dl x 15, 15 pull, 15 HSPUsmith, 75lb thrusters x 15 also for next set
23:08

subbed DL - 195 lbs
subbed TH - 80 lbs

otherwise as Rx'd
roughly 27 minutes
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M/22/152 cfwux2

Everything as rx'd except HSPUs, first round 10 against wall, then 5,5, rest self supported with feet on bar: 28:55

27/m/196

Subbed pushups with bar at chest high for HSPU

Otherwise, as rx'd - 25:49

As rx'd except feet against wall for hspu's

29:45

3 rounds 17:19
15 deadlifts 67lbs
15 modified handstand pushups
15 pullups
15 thrusters 23lb

20.10
everything as rx except pushups were on rings due to buggered shoulder.

1st round was 2.35
next two were considerably slower
is this the best way to approach it ?

M/35/140/5'-5"

DL 179
HSPU to top of head
PU as rx'd
Thruster's as rx'd

@ Crossfit Snohomish 26:55, Superbowl Sunday today wanted to cheat on the zone but I did pretty good. I combined afternoon snack and dinner blox together and made a good size plate of blue corn nachos with lettuce salsa ground beef cheese guacamole and 1 beer. Yum!

I am a 29 year old male
I have a mass of 77.5 kg
I am 170 centimetres tall

I did 185-lb dead lifts
I did handstand push-ups with my feet on a one-metre high ledge
I did pull-ups as Rx'd
I did 75-lb thrusters

Time was 20:33

M/25/220lb/6'0"

as rx'd 24:03

So gassed at the end that I threw the bar and collapsed! Took me almost 20 minutes to clean up the garage

M/29/163

as rx'd 17:36

did this with a cold. not fun.

tried windshield wipers on rings after. holy crap.

Run 1 mile
Row 500m
CFWU

35 min....1st round was as Rx'd...sclaed back the second and third rounds...next attempt will go for first and second round as Rx'd.

21:10

27:46
as rx'd

Took my time and made sure every rep on every exercise was full ROM

CFWUx3 (very light PUs and dips)
22:05

3 X 15
95# hang cleans
PushUps
PullUps
95# Thrusters
17:56
Flu

as rx'd

17:55

20080203 1100
CFWU 15 (5PUs, 10 PushUps, 5 ring dips) x 2
WOD080131: 3rds for t of 15 DL (102.5kg), 15 HSPU (leg-spot on bar), 15 PU, 15 Thrusters (40kg); as close to RX as equipment allows (if only I had another 2 x 1.25kg) in 24:40

my god... Killer wod;

AL 40/5'8"/180: w/195 DL = 28:44
Taylor 25/5'9"/190: w/195 DL = 25:00
Ryan 30/6'0/160: w/95 DL = 25:28
J.J. 21/6'0/230: w/195 DL = 15:24

Been feeling out of metcon shape and this isn't helping...

Trap bar deadlifts, otherwise as rx'd

R1: 2:18 (unbroken)
R2: 4:19 (broke HSPU a few times and thrusters in half)
R3: 4:31 (broke everything at least in half)

11:08 Total

OUCH!

225lb DL
HSPU sub'd pikes
PU
thrusters with 45lb Dumbells
19:56

m/38/220
185lb dl, incline pushups, jumping pullups, 95lb thrusters
27:30m - 7:00, 9:00, 11:30

XXXXXXXXXXXXXXXXX

29:32
PUKED

XXXXXXXXXXXXXXXXX

As rx'd
19:58

As rx'd
except HSPU feet on smith machine (10 each round) then 5reps 1/2 "divebomber" pushups each round.
20:25

34:00

135 DL
Decline push ups
assist pull ups (120)
60 lb thruster

1 round interupted by calls
13minutes

31/M/190
as rx'd 17:57

2/4/08 - 19:31 As Rx'd except feet over bar for HSPU

30 yom 6'4 96kg (Done at ITAC)

100kg DL
Assisted HSPU
Pullups
2x20kg DB thrusters
18:59

(Personal note: Did this on 5th Feb after the 5x3 Squat WOD)

45/f/143 26:01 as modified: DL 115#, thruster 50#. HSPU are 1/4 range of motion - working on it...

New Orleans Mardi Gras

Endymion Ride... no workout today

Deadlifts at 185#
PU as Rx/ed
HSPU on wall, only able to do 18 total
Thrusters as Rx/ed

33:10

did some overhead dumbbell presses at end to make up for weakness on HSPU-I literally could not do one more, even after resting 5 minutes

Next time increase deadlift to 195 or 205#

40m,72/225
16:01 as RX'd

19.24 as Rx'd

M/34/184

1/2 mile trdml 1.0 incline
CFWU x1

As rx'd except HSPU were done with feet on squat bar.

27:35

Ouch. Had to switch the plates in between DL and thrusters (and back again) due to lack of bars... Gold's is remodeling...

Anyways, just 2 rounds due to time, 25 or so minutes.

I think shooting for under 40 is good for next time. HSPU and thrusters killed me- down to singles on HSPU by the end. I gotta add both those to my warm up. I destroyed those DLs and PUs, though.

As rx'd, first go at it:
23:20

15-10-10 of handstand pushups, otherwise as RX'd.
50:47

:D

M/40/210
I did the workout with the prescribed weight. IT WAS THE HARDEST WORKOUT THAT I HAVE EVER ATTEMPTED WHILE WITH CROSSFIT. Tried to move from one exercise to the next but found myself gasping for air. I know this workout was advantageous to me. 3 guys in the gym stopped their workouts to watch in amazement and ask questions when I finished. Keep these type of workouts coming my way.

38/M/190-SYracuse NY

As Rx'd (HSPU wall-assisted): 11:50

Nearly met pukie in 3rd round of HSPU, inversion not, repeat, NOT helpful.

m/34/5'9/177

As rx'd. Happy with technique and range of motion. All sets broken. Alternated grip on pullups. Pullups were actually the easiest part of the workout.
24:42.

as rx'd
25:30

18:10 as rx'd

Another killer workout!

DL 225x15
HSPU w/ feet on rack 15
pullups 15
thruster 95x15

31:37

43/m/165

As Rx

21:45

did OK, 2nd WOD today

scaled the workout a bit..

15 DL @ 225#
10 HSPU
15 PU
15 Thrusters @ 40# DB

28:11

2 rounds of

dl #40 dumbbells x 15
shoulder press #25 dumbbells x 15
pull-ups x 15
thrusters 25# dumbbell x 15

sub 135# dl and 45# thruster. finished but forgot time

done 2/7/08

Cara 26/5'6/135#
3 x 1 mile run + 1 rnd cfwu

WOD:
15 x deadlifts @ 115#
15 x pull-up negatives
15 x piked push-ups
15 x thrusters @ 45# bb
time = 20:17
strong work as always. great job!

CFWUx3
23:47 as rx'd

Worst I have ever felt 22:13

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

3 ROUNDS
15 REPS 135# DL
15 REPS PUSH UPS (REGULAR)
10 REPS PULL UPS
15 REPS 55# THRUSTERS
34 MIN...WEAK! (still felt like death afterwards, little bit of puke in the mouth, mmmmmmm.)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Wore a 50 lb vest.

2:34.

I went for a 10 mile jog afterwards to relax.

as rx'd except for last 5 hspu...done with stomach facing wall

TIME - 24:31

46/m/167 lbs

3 rounds of:
15 deadlifts 225#
15 HSPU (up against a wall, full depth)
15 pullups
15 thrusters 95#

This one hurt...Bad. I usually do my workouts around 2 in the afternoon. Did this one at 9:30 in the morning after leading my 8:30 Saturday morning CrossFit Stillwater class. I noticed that my shoulders are nowhere near warmed up enough nor as flexible as they are in the afternoon, and I get gassed faster.

Any way, not a bad time, 22:38, but I was hoping for a sub 20 minute workout

as rx'd apart from subbed 80kg DL:

24.29

5:00 jump rope
cfwu x 1, burg wu, stretch and abs
wod - 3 rds of 15 each:
205# DL
hspu's w/ feet in rings at chin height
pullups
95# thrusters
34:44
wasted 6-8 min changing weights but was dying anyway so no telling how much faster I could have done it with two bars

16:50

Jennie: 26 F 160# 5'9"
3 Rounds for time of:
15 Deadlifts 155#
15 Pike push-ups
15 pull-ups
15 Thrusters 65#

Time= 23:34

33:05 as Rx'd

alls sets unbroken except hspu
HSPU on smith machine with back facing- nice modificaion- unimpressive time today!

30:42 as Rx'd

Did HSPU against wall and not all the way to the ground. Working up to that.

mod cfwux2

subs: 195#dl,toe assist hspu,(pullups as rx'd, 15,10+5, 10+5), 75#thrs

16:42

24/m/155/5'8"

Finally got around to doing this one.

As Rx'd: 23:22. May have been a little faster or a little slower. I forgot to stop the watch for a couple minutes.

41:48
Feet on bar in squat rack.
Almost quit after 2nd round.
This is one of the harder WOD for me.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
221lb DL, 94lb Thruster. Feet against wall for HSPU. No kip pullup
19:21

Done on 2/25.
1/3 cfwu, Burgener wu

2:52, 5:08, 8:10 = 16:10.

M, 30, 5'9, 200

as rx'd in 11:56