Fair wind Senior Chief-too many hero workouts these days. YOu will be missed, hoo yah.

Get some all. Good Day.

A friend of mine just turned me on to crossfit. What is a thruster? Any help would be greatly appreciated.

Regards,
Derek

WOW!!

Our thoughts and prayers go out to Officer Valentine and his family.

Should be a great workout. Looking foward to it.

Oh lordy, that's a lot of rope climbs and even more towel pullups....bye bye mr. grip.

Tommy Valentine, You will be missed Brother.

A Rope climb can be subbed using a towel over a pull up bar. You can check out the link here:

http://www.crossfit.com/cf-info/faq.html#Substitutions9

Does anyone have a link to more information about what happened to Tommy?

Have Fun, Train hard,

Billy

no rope, whats the conversion for rope ascents?

This is gonna hurt.

Yikes! I don't think I can count that high for towel pullups (540?)

RIP Tommy V.

Derek

Look under "FAQ."

so for example, the first round would be 15 towel pullups 12 times?

through every moment of pain in this workout I will feel blessed.

R.I.P

Don't have a rope, but will find a suitable sub. God speed CPO Valentine.

Here is some more info about Tommy, a DEV Group guy.

http://www.ifallsdailyjournal.com/news/deaths/thomas-j-valentine-37-7544

Our thoughts and prayers go out to you, your wife Cristina and your children, John and Meghan.

Billy

#13 you are exactly right!

Derek
Sorry. I meant "exercises and demos."

Fair winds and following seas Senior Chief. Thank you, and God bless you and yours.

Whoops. Didn't read all the way through. Only 405 towel pullups. :) Worth the effort though.

Keep it real!

1) 15 ft Rope Climb X 10 (no feet) & 200 push ups
2) 1/2 mile Buddy Carry one man off his feet throughout
3) 200 pull ups & 200 24 inch box jumps
4) 1/2 mile Buddy Carry one man off his feet throughout
5) 15 ft Rope Climb X 10 (with feet) & 200 Burpies

Tell me if I'm wrong here...(substituting 15 towell pullups for rope ascents)

12+9+6=27
27 x 15 = 405 towell pullups

????????

rope climb sub

http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.mov

rob miller makes it look easy

Fair Winds Senior Chief.

I have also posted this information about Saint Baldrick's Foundation. Great foundation that helps kids with cancer. If anyone would like to help please check out the website. I encourage you all to get involved.

http://www.stbaldricks.org/participants/shavee_info.html?ParticipantKey=2008-38239

Please take the time to review the site and if you fill compelled donate to the cause.

Every child deserves a childhood...what better community to donate to the fight than this one.

Thanks,

Sully

St. Baldrick's is the world's largest volunteer-driven fundraising event for childhood cancer research. Thousands of volunteers shave their heads in solidarity of children with cancer, while requesting donations of support from friends and family.

At a St. Baldrick's event, something amazing happens. People who normally shy away from the very thought of childhood cancer find themselves compelled to support this cause after looking into the face of these brave children who are smiling broadly as their friends and family members proudly display their newly shorn heads.

Volunteers and donors see it can be fun to support a serious cause. Young cancer patients and survivors see how many people care. And researchers see St. Baldrick's funds helping to find cures!

oh wow i was hoping i wasnt right...

I don´t have a rope to climb in... What could I do instead?

Regards from Iceland

#23 would we do the switch switch switch shown at the end of the video or one of the up switch down switch variations, or just regular towel pullups?

sounds right to me dmohr21,
but it's the "see-saw" deal, swinging from side to side (simulating the rope climb using only the upper body, which is much harder than rope climbs since you can use your legs)
shouldn't be too bad, although i've never tried it

well Bjarni Thor that's easy. You simply do 405 towel pull-ups. Now go get some. Hoo yah.

Ive been doing crossfit for about two months now, im in decent shape and my max pullups are 16.

I have not scaled a workout yet, how long do u guys think this will take, 405 towel pull-ups as i dont have a rope, im thinking like 2.5 hours!

I'm told an Army Special Forces soldier died a couple of days ago in Iraq. Elite warriors like these two men are irreplaceable. Godspeed, sirs.

#30, it's not that bad!!
watch the towel pullup demo, the towel pullups you need to do are the "see-saw" one's, it's not even an actual pullup, all you do is hang from an towel draped over the bar, and pull it from left to right, don't get stressed out just yet

It always weighs heavy on my heart when I visit the website and see yet another new Hero WOD posted. Senior Cheif, God bless you and your family, your fight is over now.

3...2...1...GO

George W. #34

I have been doing cross fit 38 days, my max pull ups is 13. I'm right there with you. The only problem is I have to figure out how I can fit this in before work. the gym opens at 4:30, and I have to be home by 6!!!

Tonight I drink this bourbon to you, Senior Chief. Tommorow, I'll sweat it off.

We've lost 5 SEALs in the last month, SOCS Valentine included. Please keep all these brave men, their wives, children and parents in your thoughts.
Fair Winds Chief
R.I.P.

Senior, fair winds and following seas. One thing I know about a Senior Chief Petty Officer in the United States Navy - you leave behind a boat load of men you trained, men who will benefit from what you lived and gave.

I wish the best to your family and team mates.

Not sure when, working full tilt right now, but I will humbly, gratefully, engage this WOD. Thanks for your service. Paul

You look like Ben Affleck

Senior Chief Valentine - RIP. We will not forget you.
To all the family and friends - I'm sorry for your loss.
JP

Cant wait!
dont have a rope, lots of pull ups. my favorite.
lets go!

How many switch-switch towels equal 1 rope climb?

RIP- Senior Chief Valentine

THIS IS GONNA SUCK!!!!!!!!!!

Fair winds brother... We have the watch.

Get some, Go again!

SEAL killed in parachute jump is identified
by Maxine Park, The Arizona Republic

The Navy has identified the SEAL who died Wednesday during a parachute-training exercise.

Special Warfare Operator Senior Chief Thomas J. Valentine, 37, who served in Iraq and Afghanistan, died from injuries suffered during parachute-training operations in Casa Grande AZ, Navy officials said.

"We want to make sure that we find out what exactly happened so that we can prevent this from happening again," said Naval Public Affairs Officer Lt. David Luckett. Luckett said the type of training exercise is relatively routine.

The accident occurred early Wednesday morning while Valentine was undergoing free-fall parachute training. Valentine's body was found at the Mission Royale Golf Course. The cause of the accident was still under investigation. Valentine enlisted in the U.S. Navy in August 1989 and served most of his time with East Coast-based SEAL teams.

Valentine did multiple tours in Afghanistan and Iraq and received numerous military awards and decorations including three Bronze Stars with "V" for Valor.

Valentine, who was from Minnesota, is survived by his wife, two children, parents, brother and sister.
**********************
Thanks for your sacrifice - a true HERO

Teddy
M/20/210

I dont have a rope do do rope climbs n e one got n e suggestions on what else i can do?

can't wait to kill myself with this one. it'll be nice after that 3.2-mile vacation yesterday.

you crossfit types are weird... groaning about a little 5k run when there's THIS.

God bless you Tommy. Thank you for your service.

can somebody answer the question about the ascents if you are using a towel sub? how do i work with the ascents when doing towel subs?

HooYah Senior

#46 hai - there is a towel pullup video on the main site that you can watch that hopefully answers your question

Man, crap. I hate these, but I will do it to the best of my ability.

Fair winds.

Zig Zag's could be cool, but how about jumping towell pull-ups? That would begin to simulate the leg aspect while still being very demanding on the back, arms & grip. I was planning to do the zig zag style but this is something to consider. Any thoughts? I'd love to hear what some of you folks think.

Hey guys and girls. I have been doing crossfit now for two to three months and I absolutely love the challenges put forth, but I am contemplating on taking a month or so away to lift heavier weights in a more traditional style but still incorporating olympic lifts and WOD once a week. I am just really discouraged because my strength has been dropping despite my efforts and intensity. I am getting leaner and leaner even though i was lean before, and I don't want to become too lean either. Give me some help and recommendations please. Thanks.

this workout looks intense. my gym doesn't have ropes to climb. does any body have ideas for a good substitute exercise?

should i turn it into a "medium" heavy fran? or should i sub deads or something?

It's sickening how often these WOD's are coming up now. All of them, leaders. All of them, great people. All of them, warriors. All of them, Defenders of our nation
Although its a tragedy we must remember, war is a necessity. I heard a quote once, "If you cherish peace more than freedom, you will lose both."
Even if we don't personally know these fallen heros, us CFers will keep them in our hearts. And i know that for a fact.

If only one man can make such a vast difference, can defend the only existing symbol of freedom on Earth. Remember you can always make it through one more round. Our soldiers do.

M/35/140/5'-5"

God speed Tommy V. I know you will regroup with the rest of the leathernecks and hard chargers alike. Hey Cody, post your question on the message boards, you will most likely get a broad and fair idea of what you should or need to do. My thoughts, ask yourself what your ultimate or intermediate (sp?) goals are.

Of all the sick, demented Fran-like monsters....

Twenty seven ascents?! TWENTY SEVEN?

Can't wait.

Looking for some help.

I am currently training for lacrosse. The WODs do a great job keeping my power and strength up without getting excessively big. Still I need to supplement with additional running. Is it better to run at a seperate time from the WOD or is running immediately after a WOD ok with a descent recovery period? The running will consist primarily of sprints with some days of longer runs from 1 to 3 miles. Agility days will also be thrown in there.

How many times a week should I be running and what types of workouts are best to pair with the running that I will be doing?

Thanks

Wow... as a skydiver and a crossfitter in arizona, this one hits home pretty hard. I heard about Tommy through a skydiving forum prior to seeing it here. He was a very experienced (more than 1,000 jumps) sport jumper as well as military.

RIP Tommy. Blue Skies, Black Death.

Folks, I gotta level with ya. I don't have a rope, and thrusters are one of my weakest exercises. I think I may just sub Fran for this one (Fran is my easy way out? Man, I'm screwed!). All the same, RIP, Tommy. I wish I had the facilities and strength to do this one in your honor.

No one seems to have an answer on how many towel pull ups to do for one ascent. I know how to do them, just not HOW MANY per climb sub. Any help would be great.

fair winds Tommy.

Missing some flesh on my hands, but got it done in 20:30

"Do you know what a soldier is, young chap? He's the person that lets civilized people like you and me despise war."

Tommy, you will be missed brother!!!!!! I had the honor of serving with him and jumping with Tommy out in Arizona several times and he will always be remembered as a warrior.

Cheers and all the Best!!!!!!

I just looked up, 15 towel pullups equals one climb. Thats 405 towel pullups, is that realistic? 180 the first round 135 the second and 90 the third. In watching the rope climbing videos, it looks like it takes 4 or 5 pulls to get to the top, not 15. Just an observation

People PLEASE! I'm a new(er) CF'er, too...the FAQ's will answer 99.9% of our questions, including substitutions! Come on in, look around, stay awhile.

Godspeed, Tommy V.

32/145#F

RIP Tommy

16:10
Scaled to:
15 65# Thruster
9 15' Rope Climb
12 65# Thruster
6 15' Rope Climb
9 65# Thruster
3 15' Rope Climb

What a grip challange! Tip: tape up your shins for the climb.

I didn't have the honor of knowing SC Valentine, but I know his kind. You couldn't ask for better people, friends or warriors. Peace be upon you and your family. I know the community will miss you.

Made it through the workout (almost my towel broke, cheap old army towels, 28 pu shy.
Had to scale it slightly. With the pu had to use assistance.
21 thruster 115 lbs
15 thrusters 95 lbs
9 thrusters 105 lbs
It is not to standard yet, but I will never quit.

Right knee giving me issues after yesterday-need to study pose more and relearn my foot fall as its knocking out my miniscus-will the the best I can for your family today Tommy V.

there's a 15ft pole at the kids playground which would make a good sub for the rope climbs. But I won't carry 115# to the playground for the thrusters.

I think I will sub
1 frog jump + 1 HSPU for 1 thruster and do them in sets of 3 (7 rounds of 3 frog jumps + 3 HSPUs makes up for 21 thrusters).

Does that make sense?

21:30 208lbs 6'1" Male.

21x115lbs thruster
21 modified rope pull-ups.
15/15
12/12
9/9
6/6

What a smoker, Wish I had a rope for climbs, would've been faster? Who know.

Fair winds and following seas Tom V.

God Speed Warrior. My thoughts and prayers to you and yours, this world is a sadder place in your absence.

Godspeed Tommy.

May God bless you and your family Senior Chief.

WOD
Thrusters as rx'd
Neutral grip pullups: 60, 45, 30 per rd
wish I had a rope to climb instead

Time: 22:24

After reading the FAQ very carefully, I've come to the realization that there is no answer to the question of how many TPU=1 Ascent. 1 TPU=1 Foot assumes that climbing is a relatively legless endeavor. There are videos of legless climbs under the heading "Crossfitters are freaks," so that doesn't seem like the right RX.

My conclusion is that 15 Jumping TPU=1 Ascent. Agree or disagree?

God bless, Tommy.

m/39/5'6"/150

tommy v: 47:00

subbed 95# for thrusters
15 switch towel pull ups for each rope climb.
did 15 rope climbs for the first set. had to wrap to towel around my hands after a while. grip totally failed.

rest easy tommy. thanks for the service.

Fair winds Tommy.

34:53

21 85# thrusters
24 8' rope climbs
15 85# thrusters
18 8' rope climbs
9 85# thrusters
12 8' rope climbs

Thrusters were ATA with a full overhead lockout each rep. Rope climbs were hands only, with each ascent starting and ending from sitting position on the floor. Wore leather gloves for the second and third rounds of climbs to preserve my hands for kettlebell training tomorrow. Inhaled plenty of chalk dust during this WOD.

M/33/194

5 towel pull-ups per assent
21 Thrusters/ 105 Towel Pull-ups
15/75
9/45
6/30

19:32

Hooyah Senior Chief

25/m/185/5'9"

As Rx'd

rope climbs...oh the humanity!

29:35

my grip is totally gone, my legs are completely rope burned, and 115lbs thrusters, that one is totally nuts!

viva la revolution!

well that was one of the most excruciating things ever. not whining, just saying.

i subbed 75# thrusters, total time 31:12

I had to keep stopping to put tape on my hands for the rope climb, because even though I was chalking, large chunks of skin kept pulling off. it hurt like hell to wash them, and i just tried to put on some new-skin and almost passed out... not sure how i'm going to take a shower.

Fair winds and following seas, Senior Chief.

To your family and friends: May your grief be loving and gentle, and may your memories bring you comfort.

To Coach and Lauren: Thank you for providing us the opportunity to remember and honor.

I did Lynne today. First real crossfit workout here in Kabul. Weights in Kilos

BP 84k 10-6-5-5-4=30
PU 24-16-13-14-10=
Time < 20 min
Definitely a PR if the weights are right, they aren't too high a quality, but the pullups went up too. Kind of surprised since it's alot higher and dustier here than in FL. Looking forward to introducing my classes to some of the joys of slightly modified CF.

what is the conversion for 15 feet of towel pull-ups?

How would I sub Rope Climbs!? I'm not sure if it's luck or a travesty that I don't have the accommodations at my facility haha

Someone please email me! THANKS!

Blue Skies Warrior.

M/40/5'11"/185

18:20

21 thrusters, 95#
24 towel pull-ups, from standing, arms extended & alternating grip (R extended, L flexed, etc)
15 thrusters, 95#
18 towel pull-ups, as above
9 thrusters, 95#
12 towel pull-ups, as above

F/37/5'6"/140

12:07

21 thrusters, 70#
30 towel pull-ups variation: "sawing" towel over bar, feet propped on barrel
15 thrusters, 65#
24 towel pull-ups variation as above
9 thrusters, 65#
18 towel pull-ups variation as above

Had to sub towel pull-ups for rope climbs so I brought one from home. Of course, my towel ripped and the globo-gymers looked at me like they thought I ruined one of their towels. So, after continuing to tear up my towel, I decided not to disrespect Senior and hit some rope jumps.

Total time: 25 min + a CF WU

R.I.P. Senior Chief, we have the watch.

SUBS FOR THE ROPE ASCENTS!

Yes that is a lot of towel pull ups. 405 to be exact. If you ask me, it is not the first time where the quantitative sub for an exercise to be exaggerated. Unless you wish to oppose this decision, suck it up and we'll speak again in about 2 hours when you finish the 405 towel pull ups. Oh, I forgot about the thrusters, make it 2 hours 30 minutes.

37/m/244

5 assissted towel pull ups per rope climb

21 thruster/105 towel pull ups
15/75
9/45/6/30

26:00

30/M/190

bloody hell that was tough...

not even as rx'd

I used 105 for thrusters and was dying.

Additionally I don't have a rope and that towel thing just isn't working for me so I did Pullups at 18, 14 and 9 reps

john

I forgot to post-I just got my stickers from Crossfitstickers.com- So, since the staff boy was giving me dirty looks for tearing up a towel that wasn't his, I gave him a sticker! I'm tagging up all the globo gyms with these babies!

forgot to post my time - 16:16

forgot to post my time - 16:16

Age=28
BW=185

Fran (rain check from before)
21-15-9
95 lbs Thrusters
Pullups

3:24 mins.

My condolences go out to family and friends. See ya on the other side, Tom.

http://www.stevesclub.org

M:31:6'3":282lbs

"Tommy V"

19:10

Thrusters as Rx'd

Rope ascents we substituted for a rope pull of 25m across gym floor pulling team mate sitting on a mat. Team mate weighed roughly same as my bodyweight.

Substituted as 3 then 2 then 1.

This is one of the hardest work outs I've done yet on cross fit but it's nothing compared to the sacrifice these guys make everyday.

Tommy V your boys in the UK salute you.

This is so confusing but after an hour of trying to find out what to sub the rope climbs for i have come to this conclusion:

15ft rope climb x 12 = 180 see saw towel pullups
15ft rope climb x 9 = 135 see saw towel pullups
15ft rope climb x 6 = 90 see saw towel pullups

THRUSTERS:21 115#
MUSCLE UPS: 5
TOWEL PULL UPS:15
PULL UPS: 50

THRUSTERS:15 115#
ALL ELSE THE SAME

THRUSTERS:9 115#
ALL ELSE THE SAME

ABOUT 22 MIN

What a mess!! Fingers still hurt from towel pull ups

115# Thrusters and 5 Towel Pull Ups/Ascent

21/60
15/45
9/30

22:15

Felt like I didn't do enough so added:

Bench Press:
225x5, 245x3, 255x3, 265x1(failed@2)

Super Set:
Standing Bar Curl with Tricep Press Down
85x10,150x10 (4 sets, no rest)

M/182/52
Have not been doing the WOD's for a bit due to knee issues...finally decided to give them a rest.
Did "Lynne" today
Bench - 13, 12, 7, 7, 6
Pull-ups - 32, 27, 25, 12, 25

27/M/218
32 minutes:
12 THRUSTERS 55#
15 JUMPING PULLUPS
9 THRUSTERS 55#
15 JUMPING PULLUPS
6 THRUSTERS 55#
15 JUMPING PULLUPS
6 THRUSTERS 55#
15 JUMPING PULLUP
Still can't do towel pullups so I subed jumping pullups. Will go up in weight on thrusters next time. Only Day 2 CF'ing so lots of work to do!

bw 170

subbed 30 pullups for rope climbs

12:40

Subbed Fran with 40kg

6:50

Subbed 5 rds of 7 x pull-ups, 75# thrusters, burpees...17:11

27:28 As Rx'd

Saw this workout last night and thought "The man has lost his mind. How on earth am I going to do 27 rope climbs?
Showed up this morning, tucked my sweats into the socks and managed to grind through.
Thanks for a great program.
RIP Senior Chief.

CFWUx3 subbed 3-1 pull-ups for rope climbs for 78 pull-ups total

5:31

These workouts are a tremendous challenge. They are not supposed to be easy. While I am thankful for the challenge, and I am saddened by the loss. Push hard, end strong.

115# thrusters
5 towel pullups for each rope ascent
Beck: 19:49
Smith: 17:24

45# thrusters
1 towel pullup for each rope ascent
Bly: 8:28

SWEET

M/28/205

Thrusters as Rx'd
Climb Sub'd with Jumping Military (Parallel Grip) Pullups done in sets of 10.

21 115# Thrusters/9 Sets of PUs
15 / 6
9 / 3

Just shy of 37 Minutes to make it through it all.

age 29 height 6'2 and weight 195 ripped.

I did this in 29:32 with rope and 115lbs thrusters,a couple of blisters near the end of the workour but that ok, great workout I LUV IT, bring it on. from WINDSOR ONTARIO CANADA

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

RIP, brother.

28/m/5'10"/167

second day back.

21x 65-lb. thruster
24x pullup
15x 65-lb. thruster
18x pullup
9x 65-lb. thruster
12x pullup
11.54.23

shoulder (tendinitis) was loose and sore from yesterdays rows. scaling designed to practice straightening bar path, though mid-line stability and hip control were poor in the bottom position, even at low weight - back (arthritis) is tight. pullups were done near five reps at a time with minimal kipping to save shoulder.

afternoon stretch...

For those scaling your workout or looking for the conversion of rope climbs to towel pullups... Multiply rope length by the number of ascents. 15 x 12 = 180ft (or towel pullups). 15 x 9 = 135ft... 405 feet climbed/towel pullups total.

This is going to be nasty!

So I was leaving the gym yesterday and my son asked what "fitLinxx" was. I explained it as keeping track of the weight and number of time people used each machine.

He asked if I'd "loged on" to it yet.

I replied, no, fittlixx keeps track of work, I look at how much Power I generate and feel that is better.

So we're walking out of the gym doing the "fist in the air" and booming "Powwweeerrrr" with our voices.

suddenly my wife says,"So, you'd say 'I don't workout. I Power up'"?

I laughed and said that should be a tee-shirt (and will be how I describe it from now on).

As Rx'd, with 405 jumping towell pull-ups subbed for all those damn rope climbs.

23:30

My lats were sooooo finished, it was really hard to stabilize the thruster. Great workout though. Next time I'm going to try to find a place to do the rope climbs.

34/M/170
21 115lbs Thrusters
12x15 Towel See-Saw PU
15 115lbs Thrusters
2x15 Towel See-Saw PU, towel ripped
40 Chin-ups
9 115lb Thrusters
32 Chin-ups
26:30

29:25
Sub See-Saw PU, with towel and shirt
Thrusters as rxed
21/180
15/135
9/90

slade 17yom
195 6'1

115# Thruster- 15 reps
Towel Pullups- 9 ascents (45 pullups)
Thruster- 12 reps
Towel Pullups- 6 ascents (30 pullups)
Thruster- 9 reps
Towel Pullups- 3 ascents (15 pullups)

Time: 31:50

I don't know that I'd actually be able to climb a rope at all, but I wish I had access to one of those sweet foam pits to fall into (oh, and access to a rope too).

I will be trying this with a towel.

Anyone have a suggestion for replacing the rope??? I don't have access to one.

27/m/185

As Rx'd: 28:45

thrusters were fairly simple compared to the ascents

BW 171

115 lb Thruster x 21
36 Rope Pull-ups
115 lb Thruster x 15
27 rope pull-ups
115 lb Thruster x 9
18 rope pull-ups

Time: 13:45

No rope to climb! I'll be looking forward to doing this workout as rx'd when Speal gets his gym opened in May.

Lots of the same question over and over. What's up with that?

I'm going to guess that the weight for women is about 85. Does that sound right or is it too low?

I'm going to go hard for Tommy V tonight.

Cody #51. Check your diet. There are tons of resources on this site for optimizing performance with diet. Watch Nicole's nutrition video in this month's CrossFit Journal. Email me if you still have questions after exploring these resources.

Basically, if you're not balancing your macronutrients (proteins, carbs, fat), you can't thrive. If you're too lean, you need additional fat. There's no reason for you to lose significant strength with this program if you're eating right.

God bless you Senior Chief Valentine.

42:09, as rx'd; slowest in the house this morning.

Thank you Coach, Lauren.

Man, here's some scaling

thrusters as Rx'd
Towel pulls for rope climbs. I only subbed one pull up per ascent due to time constraints and to keep up the intensity with the thrusters.

9:14

then...I did as many towel pull ups as I could untill I had to leave the gym to try and make up at least a little bit of what I had to cut out.

Donated blood this morning, so something of a rest day to follow.
Will hit this one tomorrow morning.

RIP TV

32/F/5'10"/155#

80# thrusters
No 15' rope available; used a shorter rope draped over a bar for rope pull-ups. Since it normally takes me about 5 pulls (with the use of my feet) to reach the top of a 15' rope, I subbed 5 rope pull-ups for each 15' ascent.

21 thrusters
60 rope pull-ups
15 thrusters
45 rope pull-ups
9 thrusters
30 rope pull-ups

21:55

49/M/220
sub'd jumping pullups for rope climbs

stopwatch stopped after 2:31, guessing time is within 15-20 minute range

"age 29 height 6'2 and weight 195 ripped."

#106 crazy leb, that's totally awesome. I don't think I've ever seen some one put 'ripped' by their weight before. Thanks for making me laugh, it's taking my mind off my aching forearms and lats.

Hooyah Senior Chief!

24:39.

RIP Tommy V.

42yo/183#

rx'd 18:15

Used my legs on the rope climbs which is somethng I usually try to avoid, but I think this was the most rope climbs I've ever done in a workout. I needed the legs!

Not to nit pick, but some of you post your times as "rx'd" with subs. "rx'd" is "as prescribed", or, exactly the way lauren posted it.

After figuring out the amount of towel pullups you have to sub for this workout, you folks who did it that way have to be dying! One workout were rx'd might actually be easier!

10 days until the cert at One World. Looking forward to meeting some of you guys and gals.

From a former Infantryman turned ponty Chairforce Tech, you will be remembered.

As for the WOD...I'm just foaming at the mouth to do a million towel Pull-ups. I'll be able to crush coal into diamonds with these fingers, after a little recovery time.

M/27/182/71"

Scaled... way down
21 thrusters 65#
6 ascents of towel pull-ups (15reps see-saw ea.)
15 thrusters 45#
4 ascents
9 thrusters 45#
2 ascents
13:55

after about 30 mins of recovery

"fight on friday"
3rnds for time
15 sprawls + 1-2 punch
15 push ups
15 sit ups
15 squats
5:52

I owe Sr. Chief... It may take a while but I will do it as RX'ed

23M/5'9/145

Warmup 700 single unders, Flutter and scissor kicks
75 lbs thrusters 21,15,9
Towel Pullups 30,20,10

19:44

Need a rope in the backyard.

28:22
21 thrusters of 115
180 jumping towel pull-ups
15 thrusters of 115
135 jumping towel pull-ups
9 thrusters of 115
90 jumping towel pull-ups

RIP to the fallen heroes!

Check out Rope Climb Variations (Annie is so cool)! - neighborhood playground and hardware stores have ropes.

RIP Tommy V

24/m/163

What a WOD. 115# thrusters were crazy but I loved them. Subbed kipping PUs for rope ascents.

21 thrusters, 60 KPUs
15 thrusters, 45 KPUs
9 thrusters, 5 KPus then I tore a calus pretty bad so i called it a day.

This whole day as been an off day. I broke my jump rope to start the day and then just felt off in my WOD, but I still got most of it in. Keep 'em coming baby!!!

Knee is killing me...
Thrusters 45# 15-15-9
Pull-ups (negatives) 5-5

RIP Tommy V, our thoughts are with your family.
as rx'd-24:04, the thrusters were the easy part. A beast of a wod.

I need help!!

Can somebody translate "lbs" to kg plaese???

/from Sweden

M/22/6'1"/185

Tommy V. Subbed 405 towel pullups for the rope climbs. Grip became an issue but so did balance, kipping with a towel is much harder than with a bar or even rings.
The thrusters were as written.
28:51
I'd really like to try this one with a rope. See how that goes

26/m/186

95 lb thrusters x 21
18 towell pullups (some negative toward the end)
95 Lb thruster x 8
65 lb thrusters x 7
12 negative towels pull ups
95 lb thruster x 5
65 lb thruster x 4
4 negative towels

My arms hurt after this one! Somehow the 15 towell pull ups doesn't seem right for a substitution, but it's a great workout!

AH
2.2pounds/Kg

#136 1kg = 2.2 lbs

13:32
115# Thrusters partitioned
38 PU
27 PU
18 PU

Yeah, 25 minutes, forgot that part

Bummer, another hero wod. We just got our rope back up, so this is a great tester. I'll run this one at our 4:00 class at DCF today in your honor, Tommy.

Thank you for your service and sacrifice. Condolences to family and friends.

substituted towel pulls for rope

21-12
15-9
9-6

time- 19:22

QUESTION: correct me if i am wrong but it takes fifteen towel switch's to make one set of rope climb right? cause thats what i did...

Bwt: 134

I tried to rig up some kind of goofy ring to bar to top of smith machine contraption. I don't even know why I'm trying to explain it, but here was the workout.

115lb. thruster 21 reps
15 ring pull up to pull up bar to top of rack pull up
115lb. thruster 15 reps
12 of the ring bar rack thing
115lb. thruster
9 of the ring bar rack thing

Time: 15:49

Felt out of it today without being able to do it as rx'd with a rope

Great work Freddy C.

Allison - technically speaking, the women's weight is 76.66# (2/3 of 115). As I have yet to find fractional plates, I'm going to go with either 75 or 80#.

Thanks for your service.

M/27/175
CFWUx3
WOD as Rx'd: 26.20
Post-1500 m swim

115 lb thrusters - sets of 5, last 2 sets were stronger, more forceful

rope climb: found the rope at gym used on tricep pulldown machine and did see-saw motions with those (my grip is shot) - only did half Rxed reps

20:04

THIS kind of workout is why my endurance has improved over the past month. Awesome!

Modified WOD 20:08

45lb Thrusters 11/10
Jumping towel pulls 10/10/10
45lb Thrusters 10/5
Jumping towel pulls 10/6/6
45lb Thrusters 9
Jumping towel pulls 7/8

Total thrusters 45
Total jumping towel pulls 67

27/m/5'10"/154

Did not have the necessary drive this morning. Thrusters felt off. Tried my first-ever towel pulls and was humbled. I now understand why Rob was swinging in the video.

Worked on air squat form, shoulder presses (worked up to 100 lbs / 1 RM) and towel pulls (could do 10 in a row once I figured out form), sandwiched by 500-m rows. Congrats to all that completed this WOD.

Having to get creative since I tore my meniscus. Guess my WOD will be mostly upper body for the next 4-6 months. Kind of pissed because my legs were getting stronger and bigger than they have ever been. Oh well guess I get to start over again in July-August.

Did rounds of Towel Pullups, HSPU's, L-sits, ring dips and rope climb wthout legs.

did i see "standing curl bar and tricep press down"?

i'm planning on doing the "switch switch switch" from the towel pullups video, which i'm hoping is easier than actually doing 405 towel pullups...

Tom was a Crossfitter through and through. He loved the challenge it presented to him, everyday was something new. He was the reason many other Frogmen got into it. He was an accomplished climber hence all the ascents in his workout. Tom had grown tired of the various "O" courses at work. Crossfit provided him with the next level of intensity he sought. Our kids have his genes (thank goodness) our daughter is 4 and she has awesome form when it comes to push ups, our son who is 7 scurries up the climbing ropes in our back yard. Tom served his country for 18 1/2 years, as a SEAL, with honor, with courage and with many other brave souls. Keep them in your thoughts and prayers. THANK YOU FOR HONORING TOM THIS WAY!!!!!! Tom was "All in, All the Time!!! Be All in to your Crossfit All the Time!!!

Christina Valentine

26/m/198/6'4"

115# Thruster-21
Rope Ascents-9
115# Thruster-15
Rope Ascents-6
115# Thruster-9
Rope Ascents-3

44:17

Had to scale the climbs. Grip was shot. Barely made the last one. Felt really good after though.

Thank you Tommy V

29 yom, 180 lbs

48:53

No rope and forgot a towel so I subbed 15 pullups for each ascent.

Mrs. Valentine,
Thank you. Thank you for your dedication to this country and your family. Thank you for telling us a little more about your husband....and your family. Your children are lucky to have two such strong role models.

I send my love and respect.

Peaceful sleep my Brother

33:20

Scaled back towel PU. 60,45 an 30 Grip was gone

subbed towel for rope

time 41:07 and my hands are all jacked up

I'm a huge fan of this site. I've been following it fairly well until today. My globo gym dosen't have a rope.. of course. So I figured I'd give towel pull ups/ see saws a try. I don't know what kind of space age polymer that towel that Rob is using in the demo video is made of. Mine are cotton, and I'm glad I brought a bunch with me, because I ripped all 3 in half. Am I doing something wrong or is it time to bring my own rope to the gym.

East Coast CrossFit Challenge early registration ends 3/31! check out albanycrossfit.com for more info

Come get some!

I'm never happy to see a hero WOD, but always glad to go all in. Thank you and fair winds.

30/m/190

45min
thrust as rx'd
405 towel pullups about 2/3ds were jumping pullups
forearms just couldnt handle it.

Semper Fi my brother in blue. You and you're kind are what makes this country what it is. You are home now.

5min rope jump + CFWUx2 (NO PU's SP for dips)

21 - 15 - 115lbs thrusters
180 - 135 - 90 Towel PU's

39.30min

My last post was 21-15-9 thrusters ofcourse...

RIP Thomas

29yrs (30 on the 21st of March)/150lbs./Male

The rope climbs were so hellacious that it made the thrusters a piece of cake. I almost fell from the rope on the last few climbs though.

As Rx'd = 13:20

Our prayers go out to CPO Tommy V and his family.
From all of us here at Crossfit Omaha, hooyah!

M/40/6'2"/195

115 pound Thruster, 21 reps
96 Jumping pull-ups
115 pound Thruster, 15 reps
72 Jumping pull-ups
115 pound Thruster, 9 reps
48 Jumping pull-ups

26:32

35M/170
Sub towel pullups 42,30,18...most of them jumping. more jump and less pullup last round
19:47

I started off with some active stretches and three rounds of the CFWU minus the pull-ups.

To make this monster semi-manageable, I scaled the thrusters down and substituted pull-ups for the rope climbs. I had to break the thrusters and pull-ups into smaller sets.

thruster (65lb) x 21
pull-up x 12
thruster (65lb) x 15
pull-up x 9
thruster (65lb) x 9
pull-up x 6

Time: ~23 minutes

M/19/5'9"/180

15 towel pullups definately does not equal 1 rope climb ascent.

Subbed 5 towel pulls for each ascent

21 115 lb thrusters
60 towel pulls
15 115 lb thrusters
45 towel pulls
9 115 lb thrusters
30 towel pulls

19:40

God bless the heroes, much love.

my wod: lucky 7's
bodyweight front squat X 7
bodyweight jerk X 7
7 pullups
77 skips on rope
4 rounds for time. 30.11

#155 Christina Valentine: Thank you for your post. My thoughts and prayers are with you and your family.

3 X CFWU, 15 reps
As RX'd: 21:55

32/m/210/6'5"

I always hate to see a new hero workout, not because of the difficulty and pain I am about to face, but because it means another great person has made the ultimate sacrifice in the name of protecting others.

Thank you CPO Thomas Valentine.

Not even close to as rx'd, started to sub towel pullups for rope ascents, tore 3 gym towels by the time I hit 45 reps. Switched to doing pullups with one arm on bar and other grasping wrist of arm on bar. Alternated after every failure, which was quite often. Thrusters were easy and unbroken...so you can see where I spent all my time:

29:53

30:21
Trusters as Rx'd
Towel PU- 15 per climb
Shredded the towel, TPU were the bottleneck-fingers and grip needed lots of rest.
Thank you Tommy V for your service, RIP.

30/m/6'1"/199

scaled to:

65# thrusters x 21
hopping towel pull ups x 65
65# thrusters x 15
hopping towel pull ups x 45
65# thrusters x 9
hopping towel pull ups x 30

10:42

thrusters from below parallel to full lockout.
pullups with about six inches of hop.

in retrospect i think i scaled a little to much but ive never climbed a rope before so i wasnt sure where to start and 405 towel ,or any other kind, of pull ups wasnt going to happen....

Teddy M/20/212

25.09
no rope to do rope asents so i did towel pull ups

18.04

subbed 5 one foot jumping towel PU's for each rope climb

Towel Pull-ups subbed for rope climbs. Other than that as Rx'd.

14:22

Also, I have a question for anyone who can head me in the right direction. I'm a personal trainer, and I really believe in the crossfit training method. Does anyone have any good literature that proves that training with this kind of intensity and variety is the most beneficial? I know that it is because I have never been this successful with any training method, but I am looking for something more tangible to prove to my clients how advantageous this program really is.

Hooyah Senior Chief.....

25Min
Sub rope for towels.

Thanks for your service and dedication to our country and to your family.

Anchors Away!

I really wish there were a better definition of the subs for rope climbs. As I am an aerialist and climb fabrics/silks a lot, I really do NOT believe that 15 towel pull-ups = 1 ascent of a fifteen foot rope. I can climb a 21 foot fabric or rope all day long, yet die when told to 180 TPU, followed by 135 TPU, followed by 90 TPU.
When I climb my hands move more than one foot at time. I would say I move my hands two to three feet at time. Which tells me, that a fifteen foot ascent is more equal to 7-5 TPUs. Not to mention that I put a lot of momentum in to my climb which makes it even easier.
I just wish my gym would let us put up a rope and call it a day!!

#178 - Bryce

You think something on paper or the Internet is more tangible than than actual results? :)
Perhaps you should just challenge them to Fran or Michael to prove it! Better yet, have them do it, train for a month, and then do it again. They will believe.

27:57
80lbs thrusters and BW drag sub for rope climbs

3 sets rocking calf raises (125lbs) & integrated core workout

As rx'd.

J-man 10:17
Sam 9:11

Out of town WOD (no rope, no bar, no weights):

21-15-9 rep sets of:
1.5 pood KB snatch (each arm)
Kipping ring pull-ups

Time- 7:56

Rested a few minutes then...

Five up-hill runs with 20# vest (running down-hill in between)
not sure about distance... Time- 9:03

RIP

20/m/160
36 minutes
about 20 ft rope

Any WOD that takes Kelly Moore over 34 minutes has got to be one KILLER workout.

24/M/158/6'1

As Rx'd

24:47

man this was uncomfortable

24/m/194
18:43 sub 15 jumping towel pull ups per rope climb (12x15; 9x15; 6x15)
Anyone who does this rx'd is a monster.

Tommy V, you are a hero...RIP

45/M/6'/180

YES! I LIKE CLIMBING THINGS!

TIME: 25:10 AS RX'D

DID AT STATION.

USED FIRE UTILITY ROPE AT 15 FEET. THIS ROPE IS A THIN 1.5 INCH AND IS MUCH HARDER TO CLIMB THAN THE THICKER STUFF BUT THIS IS WHAT I WOULD HAVE TO CLIMB ON THE JOB IN A PINCH.

GRIP WAS FAILING ON THE LAST 6 CLIMBS.

115 POUNDS ON ALL THRUSTERS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

not a chance. did angie instead

#188 - Excellent job Robert!!

My Gym doesn't have a climbing rope and the proposed number of towel pull-ups would have been to hard, so I did:

21 115# Thrusters
8 sets of 15 132# rope pull-downs
15 115# Thrusters
5 sets of 15 132# rope pull-downs
9 115# Thruster
2 sets of 15 132# rope pull-downs

it took me around 37 minutes.

I had to scale this one back. I did Fat Fran.

21-15-9 for time of...
115 lbs Thrusters
Pull Ups

18:40

After doing this workout I have a huge amount of respect for anyone who attempts Heavy Fran.

God bless you Tommy V.

#178 Bryce

Read "What is Fitness" Crossfit Journal October 2002
Then tell your clients "...but you don't have to take my word for it"

I posted late last night that i thought this workout would take me over 2 hours but i suprised my self.

Subbed kipping pullups 15 for each rope ascent, thrusters as Rxd: Total Pullups 405, total Thrusters 44

Total time 1 hour 21 min 41 sec.

Some of these times on here are unreal!

Bryce how many towel pullups did you sub for each ascent?

hands are aching like never before
pre: kb swings some core exercises and rom stuff
post: loosen up shoulders some more with kb swings

30minutes subbed 10 towel pull ups for each ascent

tore my towel in half, just shy of shredding, during first 10, hunted around the gym for the rope for tricep pull downs

great sub, going to buy a nice section of rope and knot at both ends for this in the future

Had two people try them out during the workout to see what the fuss was all about, they both said that is intense.
total of 270 of those buggers and it is hard to type

Tommy, I tried to do your memory justice, brother.

I have access to a rope but I choose to do 15 towel pull ups per ascent because I think its tougher, and this is a hero workout.

WOD: 54:55

115lb Thrusters: 21, 15, 9

Towel Pull ups: 180, 135, 90

Wow, did someone mention intensity. I was soaked when I got done with this WOD and smoked. I started with strict towel pull ups which quickly degraded to jumping with good negatives and then to jumping towel pull ups for survival. Using the towel is a real bicep, forearm and grip workout. I would be interested to know if any of the monsters who post here (OPT comes to mind pretty quickly) can get this workout doing all towel pull ups, that would be a huge mark of distinction in my mind. My heart goes out to Tommy, his family and his team mates. I am sorry for the loss.

I an up note, I saw another crossfitter at the gym today who was doing Tommy as well. Strong work Allen, it was good to meet you.

Have Fun, Train Hard,

Billy

20 minute ocean swim, Miami Beach. three months of crossfit has made a huge difference in my swimming. I feel more powerful in the water.

20:12
sub'd
89# thruster
and did 1 rope climb/remaining # of rope pull up's (i.e. 1/11,1/8,1/5)

stretch and alot of thinking Ok screw it I'm going to do it.

Did at the fire station on 20ft brass poles very slipery

as rx'd

22:35

pukie was on my back at the end but I was able to do thrusters unbroken. now to cook for the men.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Tommy was an avid crossfitter. He introduced me to to crossfit three years ago with a Fran workout. He was a very exceptional climber with spider monkey type grip. This workout represents him well. I miss you bro.

First, I want to offer my condolences to Tommy V’s friends and family

42yom / 147

26:59 not as rx’d
Had to sub switch, switch, switch or seesaw towel pull-ups for the rope ascents 15 to 1. Actually used a tricep extension rope instead of a towel. Thrusters were 115# as identified.

21 / 180
15 / 135
9 / 90

Was planning on doing my own thing this week but I have a hard time passing up a hero work-out especially a new one. My hands are a mess

Post – 1.5 pood waiter walking lunges

wow this is my first Crossfit post. let me say.

THIS SUCKED!!!!! i've known about Crossfit for a while, but was way to into bodybuilding/powerlifting. i prefered to not have to breath heavy. well due to some injury's i've been doing mostly bodyweight stuff for a year. then i really got into this website a month ago.

started off with adjusted workouts, then about 2 weeks ago i do the wod, only subbing something if i have too.

wow, im more impressed with what i could do. not becuase im amazing or the next Greg A or Opt or anything like that (heck i'd take Allison NYC's conditioning over mine)

but im pushing myself becuase of all of you. yeah there's bickering sometimes, but you all have no idea how inspirational you all are. ya'll push me without even knowing who i am. thats pretty awesome when you stop to think about it.

anyways. M 27 year old. 5'10 235lbs.
i subbed jumping towel pullups with a pause at the top.
thrusters- 115lbs.
truster -21
tpu- 21
thruster - 15
tpu - 15
thruster - 9
tpu - 9

14:45 sec. im still to nauseated to eat over an hour later.

the cool part was i've only done Fran once and it took 2 breakdowns to get the 21 resp. today it only took 1 break down for all 3 sets with 20 more lbs. (that was 2 weeks ago)

im not Crossfit.........YET

M/25/245/6'4''

45mins

OK, so here is the breakdown:

-All Thrusters were as RX.
-First set of rope ascents on 20ft rope, as RX.
-Second set of rope ascents, 5 rope + 12 pull-ups
-Third set rope ascents, 3 rope + 9 pull ups

My hands now look like fried chicken, and the outside of my leg looks like a cheesegrater had a go at it. Finally, my grip is shot.

Good times!

Ankle feeling a bit better today but I don't have the confidence to climb rope without judicious use of the feet (and descend safely) so I opted for my own little WOD.

21,15,9
KB swing 1.5 pood
Rope Pull ups

9:34

Swings felt good, I'll have to do more of these now as the ankle improves. Forearms were smoked!

may you rest in the halls of valhalla for all time. Thank you Tommy V for everything you have done for all of us.

m/38/195/6'

95lb thrusters
seesaw rope climbs

Pinky and Ring fingers are rub sore from the pressdown rope knots. Next time a towel for the seesawing.

24/m/184

195 pound Thruster, 21 reps
185 ft Rope Climb, 12 ascents
195 pound Thruster, 15 reps
135 ft Rope Climb, 9 ascents
195 pound Thruster, 9 reps
95 ft Rope Climb, 6 ascents

15:02 thats sucked

sub'd 5 towell pullups (alternating sides)for each ascent.

29:40

Mr. Valentine Thank You for Servie farewlee and my prayers for your Family

Subbed PU for Rope Cimb

Slow and weak

8:16

21:00

did 13,10,7 rope ascents per rounds with 13.5 foot rope from ass on ground to ceiling, 116 lb thrusters

Thanks for the return comments. I appreciate it. Also apologize for the time I posted. That was completely bogus. I read through the WOD too quickly. Will get back on that one, and finish. Thanks for pointing out my error.

To us and those like us, damn few left, most of them dead! Thank you for your service Senior Chief!

As for the WOD - OUCH! I mean, that fealt greaaaaaaaat!

35M/5'11"/202

14:35

Thrusters as Rx'd
No rope, so subbed towel chins
27:46
finished up with weighted walk on threamill
5 deg. incline, 3mph, carrying 50 lbs. for 10 mins.

42yom 182lbs
Did the Filthy Fifties today cos I missed it last time and because we don't have a rope at the base gym to do this WOD.

Filthy Fifties:
Subs:
24” Box Jumps, DB Swings 40lbs, Tuck Jumps

Everything else as Rx’d

Time: 29:47.

Pukie was just around the corner…

To the family and friends of Senior Chief Petty Officer Thomas J. Valentine, my prayers and thoughts are with you and yours. Too many hero workouts - so bummed, so grateful. Thank you for your service... fair winds...

m/34/70/192

38:10
subbed one arm up towel pull ups, misread and only did
12repsx 12sets,9x9,6x6 on the rope pullups.

made mistake of doing three rope ascents during warmup...then after the first one of the workout had to sub pullups for rope...

21 105lb Thrusters
1 Rope ascent, 33 pullups
15 105lb Thrusters
1/2 rope ascent, 27 pullups
9 105lb Thrusters
18 pullups

18:30

Just watched the video of the rope climb on the exercises and demos page and don't really see how 15 towel pull ups is a reasonable substitution for a standard rope climb (standard meaning using both arms pulling at the same time and locking on the rope with the legs when moving hands up.) The guy in the video made it to the top with five pulls. Wouldn't that be a more appropriate number for substitution?

Don't get me wrong- I love getting my ass kicked by these workouts and the reality is it doesn't matter what the rationale is, I'm not going to be able to do 405 towel pullups! Just curious as to what the reasoning behind the conversion is.

#207 Chris

195 lb. thrusters at 184 bodyweight is damn impressive, I now feel weak.

65# thruster, 150#rope pull-downs
8.50

bwt:152

as rx'd: 25:45

had to do the last 8 or so ascents w/out feet b/c my leg was so burned up...

m/36/5'8"/210

Subbed set of 15 jumping pullups for each rope ascent...

115# thrusters x 21
12 sets of 15 jumping pullups
115# thrusters x 15
9 sets of 15 jumping pullups
115# thrusters x 9
6 sets of 15 jumping pullups

1:05.

Senior Chief, my thoughts were with you and your family throughout this entire workout, every moment I thought about bailing out. Thank you for your service. Fair winds.

#218 - Rich

I'm with you. I agree that 15 towel pull-ups is a good substitution for climbing the rope without your legs, but when your climbing a rope using either the S-method or wrap-around method your legs should be the primary movers, your arms are just there for support.

25:22

subbed 95lb thrusters and seated rope pulls

M/31/180/6'

very tough workout

115 thruster 21
10ft rope climb 12
115 thrusters 15
10ft rope climb 9
115 thruster 9
10ft rope climb 6

35:30

I wanted to quit on several occasions but figured Tommy V wouldnt have quit.

Bend Research

No rope and breaking in a CF newbie.

Subbed "Fran" with 45lb bar only. David subbed jumping pull-ups.

TJ--4:10
David V--3:51

M/30/180

As RX'd at CFO: 24:30

Nice score Freddy! You offer hope to us. I am hoping when I am bald and old I will still be able to crossfit like that.

M/24/180

thrusters as rx'd
sub'd pullup's w/judo belt folded over once hanging from bar, 36/27/18
23:36

Saw this on the news the other day, and wondered when it would show up here.

17:04 as rx'd

m/29/194

RIP Senior Chief. Praise God our country has warriors like you protecting it.

As for the workout, I failed miserably. I tried to do it with a towel (no rope available), but the towel was too thick and I couldn't get a good grip. Then I tried to use the ropes from the tricep pushdown machine. That was too slick also. In the end, I ended up subbing 4 regular pullups for every ascent (pathetic, I know). Thrusters were as rx'd.
16:27

Really modified this one

21,15,9
45lb thrusters
used rope for tricep pulldowns at lat machine with 70lbs.

took about 15min rode my bike on the rollers for 45min when I got home

Had too many subs.

Did 21,18,15,12,9,6,3 of
65 power hang clean
box jumps
push ups
12:45

As rx'ed except for rope pullups since our ceiling isn't high enough.

9:48

Disregard previous time-incorrect ratio of pullups to climbs....beginning anew...

Greg's warm up
21x 115# thrusters
180 towel Pu in sigsag
15x 11# thrusters
135 towel Pu in sigsag
9x 115# thrusters
90 towel Pu in sig sag

Grip and fingers felt terrible...

Time: 41.03

I wasnt looking at doing 405 towel pullups, so I subbed regular FRAN today. still made you proud Tommy V, I got a PR.

7:31

Freddy Comment 128, strong work brother, I think that you bested OPT on this one!

Kelly Comment #75, super strong work as usual sister, sitting, hands only, geez

Have Fun, Train Hard,

Billy

OK....no way I was gonna be able to do 15 rope pulls per each ascent, so I subbed 5 rope pullups for each ascent...which quickly became jumping p/u....

14:50...needs work

25/5'9"/132

20:22 35kg (~77lb) thrusters. Rope climbs were through attic opening to 14.5 ft height. Getting through the opening made them pretty tough...plus, it was like 100 degrees up there.

Insane! Brutal! Man what a workout. Tommy V, you would be proud. Rest in peace brother.

21x95 lbs thrusters
12 rope climbs
15x95 lbs thrusters
9 rope climbs
9x95 lbs thrusters
6 rope climbs

1 hour 17 minutes of hardcore training.

Insane! Brutal! Man what a workout. Tommy V, you would be proud. Rest in peace brother.

21x95 lbs thrusters
12 rope climbs
15x95 lbs thrusters
9 rope climbs
9x95 lbs thrusters
6 rope climbs

1 hour 17 minutes of hardcore training.

As I suspected, I had to sub in towel chin-ups. Despite being military, and considering cross fit as training, the PSP staff at the base gym wouldn't let me use the nifty climbing ropes in one of the gyms because I wasn't conducting Military-Training. Damn hyphens...
Welp, 400+ towel chin-ups proved to be more then I could handle, and this was my first attempt at thrusters which once again, proved to be incredibly humbling. I won't dare say this was as prescribed, and I was over an hour into this monster before I bothered turning off my stopwatch. Either way, I'm happy. I went just to the brink of having a stroke without loosing too many braincells. Next is an evening reading Crime and Punishment and relaxing. Leave is gooooood....

115# thrusters 21 reps
21 pullups, 21 dips
115# thrusters 15 reps
15 pullups, 15 dips
115# thruster 9 reps
9 pullups, 9 dips

time: 24:22

4 minutes slow than last time but last time was with only 95# and did not do the dips.
I can't wait to show off the athletic prowess that crossfit gave me in the track team I just joined.

22:58, did jumping towel pullups, a lot of em'. Had nothing in the tank today. Semper Fi, Chief...

Hoo Yah Senior,
Fair Winds and Following Seas
26'30"
subbed 50lb dumbbell thrusters and jumping towel pullups.

36M/5'10"/162.5#

Rope climb sub'd w/towel pull-ups 180-135-90: 38:41.

Actually used rope instead of towel. Lots of blisters.

RIP Officer Valentine.

In honor of "Tommy V" - For time: 21 reps of 115 lbs. Thrusters; 15 ft Rope Climb, 12 ascents (sub 180 towel pull-ups / towel tore apart on the 57th rep & had to sub V pull-ups 1:2); 15 reps of 115 lbs. Thrusters; 15 ft Rope Climb, 9 ascents (sub 68 V pull-ups); 9 reps of 115 lbs. Thrusters; 15 ft Rope Climb, 6 ascents (sub 45 V pull-ups) – 37:48 min.

This was a tough one and I've been out for about two weeks due to an upper arm strain. Wish I'd had a rope and that my towel had not torn apart.

Fair winds and seas, Senior Chief. Thank you for the life you lived for others.

My sympathies to your family, friends, and Teammates.

For what it is worth, it takes me 6-7 pulls on a rope using an s-method to get to 15 ft, depending on how high I jump, etc. Just looking at how I climb a rope, I would include a knees to chest or a modified L=sit with each towel pullup, so the ROM is the same.

Do towel pull-up, hold at top, lift knees to chest, straighten out. That would be one rep. Sub 7 per rope climb. Rest allowed between each round of 7, since you can't rest 1/2 up a rope.

But again, I have access to a rope, and didn't need to sub, just thinking through it.

115lb thrusters, jumping towel pull-ups, only 5 for each ascent, instead of the rx'd 15.

22:45

To Comment #155 - Posted by: Christina Valentine

Christina V. - Your post brought tears to my eyes. I'm a cop and a part-time soldier and your strong, brave words just about broke me. May the God of all Frogmen bless you and yours, and grant you and yours a special measure of peace and love in these trying times.

RIP Senior Chief.

Subbed Cindy for my girlfriends FIRST CF WOD.

Liz (21 yof)- First WOD, and pumped through it right before softball practice.
15 Rds, sub jumping pull ups.

Tom (20 yom)-20 rds, +5 pull ups.

Someone did 195lb thrusters? Uhhh... what?

Rest easy warrior, we have the watch.

WOD:
BrandX Porch scale
115# Thruster 15-9-6 (Partitioned)
Subbed Rope Pullups from the floor 135-90-45 (Sets of 15)

Time: 29:32
Grip is toast, biceps are trashed. What a great WOD to honor a fallen hero.

Fair Winds and Following Seas...

M/22/180
Thrusters as Rx'd
20 rope pull ups, 30 one arm
20 one arm, 10 regular
20 one arm, 10 towel
this WOD was hard as hell. had no rope and couldn't hold onto the towel well enough. Tried it with a t-shirt but had the same problem. One arm worked pretty well and still tested my grip strength.

GONE BUT NOT FORGOTTEN

Chris 24/m/189

195 pound thruster, 21 reps
185 ft rope climb, 12 ascents
195 pound thruster, 15 reps
135 ft rope climb, 9 ascents
195 pound thruster, 9 reps
95 ft rope climb, 6 ascents

that hurt. i still dont have grip in my hands. RIP SENIOR CHIEF.......

37:13....subbed 10 towel pull-ups per rope ascent

42 m 231 6'4"

95lb thrusters 21,15,9
pull ups 21,15,9
?Fran
17.20

I didn't have a rope handy today so I started to modify with pull-ups. That's when I met Billy. He was doing the WOD also and modifying with towel pull-ups. 15 pulls per accent. I changed my mod to that and it kicked my ass! Thank you again Billy. See you at the gym.

Pain is temporary...

Alan

43/M/75"/200

3 rounds for time of:
-hand over hand drag weighted tire 50 feet with a rope (about 50# total weight across asphalt)
-standing jump over two airplane tires (each tire is about the size of a 24" box when standing on end)
-50 foot quadrupedal bear crawl
-3 man makers with 35# DB
-50 feet of frog hops from full squat
-ten tractor tire flips with "El Jefe"
-shuttle run
-5 tractor tire jump in and out
-5 35# KB figure eights
-5 jumbo band sprints to KB
-3 Man makers at 25# (someone else in the group scaled the weight, was supposed to be 35#)
-another agility drill similar to shuttle run (no name)
-5 box jumps (onto 3rd step of stair case, about 24")= 1 round

31:55-got held up a couple of times in the circuit by the guy in front of me due to limited equipment. The man makers to the frog jumps to the tire flips sucked really bad in this circuit.

Maybe do 4 rounds next time and reposition a couple of events to eliminate stacking people up since we had about 9 guys doing the same thing at the same time.

28:50
did 15, 11 and 8 ascents with 12 foot rope, started and finished each climb in the sitting position.

Someone climbed a 185ft rope .... 12 times!!!

I found it vey difficult to complete this WOD. I consider myself very powerful with a bench of 335pds and such. I sucked wind harder today than I did on the 5km run.

getting addicted.

29:49:07

I think Pukie has a cousin named Gripie

I used 5 towel pull ups (switching arms every pull up) to equal 1 ascent. If you have to workout in a globo gym like I do, try using the rope that people use for tricep extensions it works much better than a towel which gets slick after a while. Thristers done as rx'd.

Thank you Senior Chief Valentine

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

That same person that climbed the 185ft rope and did 195lb thrusters has posted it twice. I sense there is a prankster in our midst.

I'm going to attempt 405 see-saws with a towel for todays WOD. Headed to the gym here in another hour. I'm reading all of the hilarious posts to get me pumped up for todays workout. Tough indeed!

31/m/195

used 135lb thrusters
subbed towel pullups at 2 x thruster reps (i.e. 42/30/18 towel pullups)

15:31

#155 Christina V.-

Bless you. And your children. We all thank your husband for his service and sacrifice.

Fair winds Senior, we have the watch.

scaled to

thrusters 21 15 9 at 45#
pullups 12 9 6 full motion gripping towel 50 # assist. must find rope to climb.