March 12, 2008

Wednesday 080312

"Tommy V"

For time:
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

Post time to comments.


Enlarge image

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Posted by lauren at March 12, 2008 7:10 PM

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

Get some all. Good Day.

Comment #1 - Posted by: amlove21 at March 11, 2008 8:08 PM

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


Comment #2 - Posted by: Derek at March 11, 2008 8:08 PM


Comment #3 - Posted by: B. Rhaly / CrossFit MS at March 11, 2008 8:08 PM

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

Should be a great workout. Looking foward to it.

Comment #4 - Posted by: m/22/6'1/180 at March 11, 2008 8:08 PM

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

Comment #5 - Posted by: Y. Zhou at March 11, 2008 8:09 PM

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:

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

Have Fun, Train hard,


Comment #6 - Posted by: Billy at March 11, 2008 8:09 PM

no rope, whats the conversion for rope ascents?

Comment #7 - Posted by: mikeman at March 11, 2008 8:11 PM

This is gonna hurt.

Comment #8 - Posted by: Kasey Gandy at March 11, 2008 8:11 PM

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

RIP Tommy V.

Comment #9 - Posted by: DaveB at March 11, 2008 8:11 PM


Look under "FAQ."

Comment #10 - Posted by: Andy P at March 11, 2008 8:14 PM

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

Comment #11 - Posted by: arivgt at March 11, 2008 8:14 PM

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


Comment #12 - Posted by: RynoGSX at March 11, 2008 8:16 PM

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

Comment #13 - Posted by: GMT-NYC at March 11, 2008 8:16 PM

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

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


Comment #14 - Posted by: Billy at March 11, 2008 8:16 PM

#13 you are exactly right!

Comment #15 - Posted by: JackM at March 11, 2008 8:16 PM

Sorry. I meant "exercises and demos."

Comment #16 - Posted by: Andy P at March 11, 2008 8:16 PM

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

Comment #17 - Posted by: John Seiler at March 11, 2008 8:17 PM

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

Comment #18 - Posted by: DaveB at March 11, 2008 8:17 PM

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

Comment #19 - Posted by: Rerun at March 11, 2008 8:18 PM

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

27 x 15 = 405 towell pullups


Comment #20 - Posted by: dmohr21 at March 11, 2008 8:18 PM

rope climb sub

rob miller makes it look easy

Comment #21 - Posted by: sevan at March 11, 2008 8:20 PM

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.

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.



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!

Comment #22 - Posted by: Sully at March 11, 2008 8:20 PM

oh wow i was hoping i wasnt right...

Comment #23 - Posted by: arivgt at March 11, 2008 8:21 PM

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

Regards from Iceland

Comment #24 - Posted by: Bjarni Thor at March 11, 2008 8:23 PM

#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?

Comment #25 - Posted by: arivgt at March 11, 2008 8:25 PM

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

Comment #26 - Posted by: Cody at March 11, 2008 8:25 PM

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

Comment #27 - Posted by: Shawn M at March 11, 2008 8:27 PM

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!

Comment #28 - Posted by: George W at March 11, 2008 8:27 PM

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.

Comment #29 - Posted by: Andrew H. Meador at March 11, 2008 8:28 PM

#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

Comment #30 - Posted by: Cody at March 11, 2008 8:31 PM

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.


Comment #31 - Posted by: AJ at March 11, 2008 8:33 PM

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!!!

Comment #32 - Posted by: thedannyboy at March 11, 2008 8:39 PM

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

Comment #33 - Posted by: GreyMan at March 11, 2008 8:40 PM

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

Comment #34 - Posted by: Mickey at March 11, 2008 8:45 PM

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

Comment #35 - Posted by: Apolloswabbie 6'2" 210 43 yoa at March 11, 2008 8:45 PM

You look like Ben Affleck

Comment #36 - Posted by: Mike at March 11, 2008 8:46 PM

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

Comment #37 - Posted by: JPW at March 11, 2008 8:48 PM

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

Comment #38 - Posted by: Fanwin at March 11, 2008 8:51 PM

How many switch-switch towels equal 1 rope climb?

RIP- Senior Chief Valentine

Comment #39 - Posted by: TempleOwl M/74'/185/19 at March 11, 2008 9:00 PM


Comment #40 - Posted by: James at March 11, 2008 9:03 PM

Fair winds brother... We have the watch.

Get some, Go again!

Comment #41 - Posted by: DJ at March 11, 2008 9:13 PM

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

Comment #42 - Posted by: SunDevilStormin at March 11, 2008 9:13 PM


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

Comment #43 - Posted by: Teddy at March 11, 2008 9:16 PM

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.

Comment #44 - Posted by: Nick S at March 11, 2008 9:23 PM

God bless you Tommy. Thank you for your service.

Comment #45 - Posted by: Chapow! at March 11, 2008 9:26 PM

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?

Comment #46 - Posted by: hai at March 11, 2008 9:27 PM

HooYah Senior

Comment #47 - Posted by: adamulm at March 11, 2008 9:34 PM

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

Comment #48 - Posted by: leah at March 11, 2008 9:35 PM

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

Fair winds.

Comment #49 - Posted by: Angry G at March 11, 2008 9:42 PM

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.

Comment #50 - Posted by: Edwin 25/M/5'8"/175 at March 11, 2008 9:47 PM

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.

Comment #51 - Posted by: Cody at March 11, 2008 10:02 PM

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?

Comment #52 - Posted by: pastradul at March 11, 2008 10:05 PM

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.

Comment #53 - Posted by: Derek O from Rapid City, SD at March 11, 2008 10:08 PM


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.

Comment #54 - Posted by: fireguy37 at March 11, 2008 10:11 PM

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

Twenty seven ascents?! TWENTY SEVEN?

Can't wait.

Comment #55 - Posted by: Skylar at March 11, 2008 10:16 PM

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?


Comment #56 - Posted by: caliswo at March 11, 2008 10:19 PM

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.

Comment #57 - Posted by: Jared at March 11, 2008 10:34 PM

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.

Comment #58 - Posted by: Josh@OU at March 11, 2008 10:44 PM

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.

Comment #59 - Posted by: Wes in SoCal at March 11, 2008 11:40 PM

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."

Comment #60 - Posted by: Cy at March 11, 2008 11:51 PM

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!!!!!!

Comment #61 - Posted by: Rocky at March 12, 2008 12:21 AM

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

Comment #62 - Posted by: Wes in SoCal at March 12, 2008 12:22 AM

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.

Comment #63 - Posted by: Bombero559_38/m/5'11''/265# at March 12, 2008 12:31 AM


RIP Tommy

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.

Comment #64 - Posted by: Cris M at March 12, 2008 12:34 AM

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.

Comment #65 - Posted by: Beau, aus Deutschland at March 12, 2008 12:52 AM

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.

Comment #66 - Posted by: miles_crossfitwestsussex at March 12, 2008 1:10 AM

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?

Comment #67 - Posted by: Memc at March 12, 2008 1:52 AM

21:30 208lbs 6'1" Male.

21x115lbs thruster
21 modified rope pull-ups.

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

Fair winds and following seas Tom V.

Comment #68 - Posted by: petey at March 12, 2008 1:58 AM

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

Comment #69 - Posted by: RossB at March 12, 2008 2:16 AM

Godspeed Tommy.

Comment #70 - Posted by: Jacob Tsypkin at March 12, 2008 2:50 AM

May God bless you and your family Senior Chief.

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

Time: 22:24

Comment #71 - Posted by: M Boyd at March 12, 2008 2:52 AM

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?

Comment #72 - Posted by: another mike at March 12, 2008 3:17 AM

God bless, Tommy.

Comment #73 - Posted by: BrianG at March 12, 2008 3:31 AM


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.

Comment #74 - Posted by: duane at March 12, 2008 4:15 AM

Fair winds Tommy.


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.

Comment #75 - Posted by: Kelly Moore F/44/5'/114# at March 12, 2008 4:19 AM


5 towel pull-ups per assent
21 Thrusters/ 105 Towel Pull-ups


Hooyah Senior Chief

Comment #76 - Posted by: JoeCam at March 12, 2008 4:36 AM


As Rx'd

rope climbs...oh the humanity!


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

viva la revolution!

Comment #77 - Posted by: JDT at March 12, 2008 4:37 AM

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.

Comment #78 - Posted by: john heins 24/m/FL/5'11"/177 at March 12, 2008 4:38 AM

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.

Comment #79 - Posted by: Susie at March 12, 2008 4:39 AM

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.

Comment #80 - Posted by: Josiah 24/m/6'3/185 in Kabul at March 12, 2008 4:42 AM

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

Comment #81 - Posted by: dan the dude at March 12, 2008 5:02 AM

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!

Comment #82 - Posted by: Pooch - Roch, NY (CF rookie F/24/117) at March 12, 2008 5:09 AM

Blue Skies Warrior.

Comment #83 - Posted by: CCTJOEY at March 12, 2008 5:16 AM



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



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

Comment #84 - Posted by: nutfam at March 12, 2008 5:19 AM

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.

Comment #85 - Posted by: tkeeloh at March 12, 2008 5:32 AM


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.

Comment #86 - Posted by: bladeboy at March 12, 2008 5:42 AM


5 assissted towel pull ups per rope climb

21 thruster/105 towel pull ups


Comment #87 - Posted by: Andy at March 12, 2008 5:43 AM


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


Comment #88 - Posted by: john g at March 12, 2008 5:45 AM

I forgot to post-I just got my stickers from 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!

Comment #89 - Posted by: tkeeloh at March 12, 2008 5:46 AM

forgot to post my time - 16:16

Comment #90 - Posted by: john g at March 12, 2008 5:47 AM

forgot to post my time - 16:16

Comment #91 - Posted by: john g at March 12, 2008 5:48 AM


Fran (rain check from before)
95 lbs Thrusters

3:24 mins.

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

Comment #92 - Posted by: Steve from Steve's Club at March 12, 2008 5:50 AM


"Tommy V"


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.

Comment #93 - Posted by: BruceUK at March 12, 2008 6:01 AM

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

Comment #94 - Posted by: Brown Bear at March 12, 2008 6:02 AM





Comment #95 - Posted by: RAMBO 6'2 205# at March 12, 2008 6:06 AM

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

115# Thrusters and 5 Towel Pull Ups/Ascent



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)

Comment #96 - Posted by: Chad at March 12, 2008 6:07 AM

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

Comment #97 - Posted by: Calgary Colin at March 12, 2008 6:13 AM

32 minutes:
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!

Comment #98 - Posted by: T. SEGUR at March 12, 2008 6:13 AM

bw 170

subbed 30 pullups for rope climbs


Comment #99 - Posted by: paulw at March 12, 2008 6:15 AM

Subbed Fran with 40kg


Comment #100 - Posted by: Steve O at March 12, 2008 6:15 AM

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

Comment #101 - Posted by: GDJ at March 12, 2008 6:23 AM

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.

Comment #102 - Posted by: TimB at March 12, 2008 6:26 AM

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


Comment #103 - Posted by: eamon_27.m.168.5'8 at March 12, 2008 6:26 AM

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


Comment #104 - Posted by: boosmith at March 12, 2008 6:28 AM


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.

Comment #105 - Posted by: KurtInIraq at March 12, 2008 6:31 AM

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

Comment #106 - Posted by: crazy leb at March 12, 2008 6:33 AM

RIP, brother.

Comment #107 - Posted by: Pat & Thomi, CrossFit Virginia Beach at March 12, 2008 6:33 AM


second day back.

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

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...

Comment #108 - Posted by: logan at March 12, 2008 6:57 AM

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!

Comment #109 - Posted by: Brett at March 12, 2008 7:08 AM

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).

Comment #110 - Posted by: penty at March 12, 2008 7:11 AM

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


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.

Comment #111 - Posted by: Edwin 25/M/5'8"/175 at March 12, 2008 7:15 AM

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

Comment #112 - Posted by: x66F at March 12, 2008 7:21 AM

Sub See-Saw PU, with towel and shirt
Thrusters as rxed

Comment #113 - Posted by: KSC at March 12, 2008 7:32 AM

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

Comment #114 - Posted by: slade at March 12, 2008 7:40 AM

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.

Comment #115 - Posted by: Dena@C2 at March 12, 2008 7:42 AM

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

Comment #116 - Posted by: rick at March 12, 2008 7:45 AM


As Rx'd: 28:45

thrusters were fairly simple compared to the ascents

Comment #117 - Posted by: MoGreene at March 12, 2008 7:49 AM

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.

Comment #118 - Posted by: Eric O at March 12, 2008 7:50 AM

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.

Comment #119 - Posted by: AllisonNYC_23/5'2/125 at March 12, 2008 7:52 AM

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.

Comment #120 - Posted by: Tony B. at March 12, 2008 7:53 AM

God bless you Senior Chief Valentine.

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

Thank you Coach, Lauren.

Comment #121 - Posted by: steve hb at March 12, 2008 7:57 AM

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.


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.

Comment #122 - Posted by: thedannyboy at March 12, 2008 8:00 AM

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


Comment #123 - Posted by: kurts at March 12, 2008 8:17 AM


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


Comment #124 - Posted by: Laura DeMarco at March 12, 2008 8:20 AM

sub'd jumping pullups for rope climbs

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

Comment #125 - Posted by: Jimbo at March 12, 2008 8:24 AM

"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.

Comment #126 - Posted by: Edwin 25/M/5'8"/175 at March 12, 2008 8:26 AM

Hooyah Senior Chief!


Comment #127 - Posted by: Paul at March 12, 2008 8:34 AM

RIP Tommy V.


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.

Comment #128 - Posted by: freddy c._one world at March 12, 2008 8:46 AM

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.

Comment #129 - Posted by: Sin at March 12, 2008 8:49 AM


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

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

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

Comment #130 - Posted by: Brandon at March 12, 2008 8:53 AM


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


Need a rope in the backyard.

Comment #131 - Posted by: Larry at March 12, 2008 8:59 AM

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

Comment #132 - Posted by: JDale M-37-6'2"-178 at March 12, 2008 9:02 AM

RIP to the fallen heroes!

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

Comment #133 - Posted by: shiba inu at March 12, 2008 9:06 AM

RIP Tommy V


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!!!

Comment #134 - Posted by: JHOW at March 12, 2008 9:16 AM

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

Comment #135 - Posted by: KJT at March 12, 2008 9:22 AM

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.

Comment #136 - Posted by: Rob Corson at March 12, 2008 9:22 AM

I need help!!

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

/from Sweden

Comment #137 - Posted by: AH at March 12, 2008 9:23 AM


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.
I'd really like to try this one with a rope. See how that goes

Comment #138 - Posted by: EricBrandom at March 12, 2008 9:26 AM


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!

Comment #139 - Posted by: Devon at March 12, 2008 9:27 AM


Comment #140 - Posted by: EricBrandom at March 12, 2008 9:27 AM

#136 1kg = 2.2 lbs

Comment #141 - Posted by: Rob Corson at March 12, 2008 9:28 AM

115# Thrusters partitioned
38 PU
27 PU
18 PU

Comment #142 - Posted by: TJF at March 12, 2008 9:28 AM

Yeah, 25 minutes, forgot that part

Comment #143 - Posted by: Devon at March 12, 2008 9:29 AM

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.

Comment #144 - Posted by: CraigH at March 12, 2008 9:32 AM

substituted towel pulls for rope


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...

Comment #145 - Posted by: pelch at March 12, 2008 9:34 AM

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

Comment #146 - Posted by: Speal at March 12, 2008 9:36 AM

Great work Freddy C.

Comment #147 - Posted by: Rob Corson at March 12, 2008 9:37 AM

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#.

Comment #148 - Posted by: Elise at March 12, 2008 9:38 AM

Thanks for your service.

Comment #149 - Posted by: ddm at March 12, 2008 9:38 AM

WOD as Rx'd: 26.20
Post-1500 m swim

Comment #150 - Posted by: TJN at March 12, 2008 9:40 AM

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


Comment #151 - Posted by: Hale at March 12, 2008 9:41 AM

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

Comment #152 - Posted by: Dena@C2 at March 12, 2008 9:49 AM


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.

Comment #153 - Posted by: jm at March 12, 2008 9:57 AM

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.

Comment #154 - Posted by: Jim D. 47 yom 160# 5'11" at March 12, 2008 10:06 AM

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...

Comment #155 - Posted by: drew-ct m/24/185 at March 12, 2008 10:08 AM

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

Comment #156 - Posted by: Christina Valentine at March 12, 2008 10:09 AM


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


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

Comment #157 - Posted by: Jeff-Bozeman, MT at March 12, 2008 10:10 AM

Thank you Tommy V

29 yom, 180 lbs


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

Comment #158 - Posted by: Jeff Weltmer at March 12, 2008 10:11 AM

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.

Comment #159 - Posted by: lara at March 12, 2008 10:22 AM

Peaceful sleep my Brother


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

Comment #160 - Posted by: Wayne at March 12, 2008 10:26 AM

subbed towel for rope

time 41:07 and my hands are all jacked up

Comment #161 - Posted by: kralleyeah at March 12, 2008 10:28 AM

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.

Comment #162 - Posted by: Mike from Nj at March 12, 2008 10:28 AM

East Coast CrossFit Challenge early registration ends 3/31! check out 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.

Comment #163 - Posted by: buretto at March 12, 2008 10:28 AM


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.

Comment #164 - Posted by: tom h at March 12, 2008 10:30 AM

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

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


Comment #165 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at March 12, 2008 10:30 AM

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

RIP Thomas

Comment #166 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at March 12, 2008 10:31 AM

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!

Comment #167 - Posted by: Omaha Ricky at March 12, 2008 10:33 AM


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


Comment #168 - Posted by: ch18 at March 12, 2008 10:36 AM

Sub towel pullups 42,30,18...most of them jumping. more jump and less pullup last round

Comment #169 - Posted by: ecp2 at March 12, 2008 10:41 AM

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

Comment #170 - Posted by: Wiley at March 12, 2008 10:41 AM


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


Comment #171 - Posted by: MIDN 3/C David at March 12, 2008 10:41 AM

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

Comment #172 - Posted by: joshua Hunnicutt at March 12, 2008 10:41 AM

#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

Comment #173 - Posted by: Mark R at March 12, 2008 10:49 AM


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 you can see where I spent all my time:


Comment #174 - Posted by: Corey at March 12, 2008 10:52 AM

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.

Comment #175 - Posted by: jbean at March 12, 2008 11:00 AM


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


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....

Comment #176 - Posted by: dylan at March 12, 2008 11:02 AM

Teddy M/20/212

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

Comment #177 - Posted by: Teddy at March 12, 2008 11:02 AM


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

Comment #178 - Posted by: steeliekid 39 67" 171 at March 12, 2008 11:09 AM

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


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.

Comment #179 - Posted by: Bryce 6'5"/202/28 at March 12, 2008 11:09 AM

Hooyah Senior Chief.....

Sub rope for towels.

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

Anchors Away!

Comment #180 - Posted by: Wayne at March 12, 2008 11:17 AM

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!!

Comment #181 - Posted by: Micheal at March 12, 2008 11:20 AM

#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.

Comment #182 - Posted by: Corey at March 12, 2008 11:20 AM

80lbs thrusters and BW drag sub for rope climbs

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

Comment #183 - Posted by: jc at March 12, 2008 11:22 AM

As rx'd.

J-man 10:17
Sam 9:11

Comment #184 - Posted by: J-man at March 12, 2008 11:25 AM

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

Comment #185 - Posted by: MarcusG at March 12, 2008 11:32 AM


36 minutes
about 20 ft rope

Comment #186 - Posted by: Husar at March 12, 2008 11:34 AM

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

Comment #187 - Posted by: Steve Cole at March 12, 2008 11:36 AM


As Rx'd


man this was uncomfortable

Comment #188 - Posted by: N8CR303 at March 12, 2008 11:37 AM

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

Comment #189 - Posted by: Nickosaurus at March 12, 2008 11:42 AM



TIME: 25:10 AS RX'D






Comment #190 - Posted by: ROBERT SUTHERLAND at March 12, 2008 11:42 AM

not a chance. did angie instead

Comment #191 - Posted by: Chris S at March 12, 2008 11:43 AM

#188 - Excellent job Robert!!

Comment #192 - Posted by: Kelly Moore at March 12, 2008 11:46 AM

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.

Comment #193 - Posted by: Tom1980 at March 12, 2008 11:51 AM

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

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


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

God bless you Tommy V.

Comment #194 - Posted by: Ryan at March 12, 2008 11:56 AM

#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"

Comment #195 - Posted by: Kimberly at March 12, 2008 12:00 PM

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?

Comment #196 - Posted by: George W at March 12, 2008 12:01 PM

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

Comment #197 - Posted by: angelo 37/74"/250 Feb '07 at March 12, 2008 12:10 PM

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,


Comment #198 - Posted by: Billy at March 12, 2008 12:11 PM

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.

Comment #199 - Posted by: cpuckett m/32/185 at March 12, 2008 12:12 PM

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

Comment #200 - Posted by: OPT Mommy at March 12, 2008 12:14 PM

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


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


Comment #201 - Posted by: shawn hultquist 35M 195lb CFT 1015 at March 12, 2008 12:23 PM

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.

Comment #202 - Posted by: Crossfit Maui at March 12, 2008 12:27 PM

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

Comment #203 - Posted by: mhlane at March 12, 2008 12:36 PM

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

Comment #204 - Posted by: Vance Adcock at March 12, 2008 12:40 PM



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!

Comment #205 - Posted by: msp at March 12, 2008 12:41 PM

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.

KB swing 1.5 pood
Rope Pull ups


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

Comment #206 - Posted by: gaucoin at March 12, 2008 12:43 PM

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

Comment #207 - Posted by: wes at March 12, 2008 12:46 PM


95lb thrusters
seesaw rope climbs

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

Comment #208 - Posted by: APR at March 12, 2008 12:47 PM


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

Comment #209 - Posted by: Chris at March 12, 2008 12:51 PM

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


Comment #210 - Posted by: dmohr21 at March 12, 2008 12:55 PM

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

Subbed PU for Rope Cimb

Slow and weak


Comment #211 - Posted by: TJ/220/42 at March 12, 2008 1:03 PM


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

Comment #212 - Posted by: OPT at March 12, 2008 1:07 PM

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.

Comment #213 - Posted by: Bryce 6'5"/202/28 at March 12, 2008 1:10 PM

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!



Comment #214 - Posted by: David S. at March 12, 2008 1:13 PM

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

Comment #215 - Posted by: Cyclone M/5'10"/230/42 at March 12, 2008 1:16 PM

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:
24” Box Jumps, DB Swings 40lbs, Tuck Jumps

Everything else as Rx’d

Time: 29:47.

Pukie was just around the corner…

Comment #216 - Posted by: Harry at March 12, 2008 1:17 PM

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...

Comment #217 - Posted by: Maggie L at March 12, 2008 1:21 PM


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

Comment #218 - Posted by: Brutz at March 12, 2008 1:22 PM

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


Comment #219 - Posted by: jongb at March 12, 2008 1:29 PM

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.

Comment #220 - Posted by: Rich Fox at March 12, 2008 1:38 PM

#207 Chris

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

Comment #221 - Posted by: Cyclone M/5'10"/230/42 at March 12, 2008 1:48 PM

65# thruster, 150#rope pull-downs

Comment #222 - Posted by: U'i at March 12, 2008 1:49 PM


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...

Comment #223 - Posted by: Ben CFC at March 12, 2008 1:52 PM


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


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.

Comment #224 - Posted by: Brian Knipp at March 12, 2008 1:53 PM

#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.

Comment #225 - Posted by: CR at March 12, 2008 1:53 PM


subbed 95lb thrusters and seated rope pulls

Comment #226 - Posted by: S. Fogle at March 12, 2008 1:53 PM


very tough workout

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


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

Comment #227 - Posted by: RynoGSX at March 12, 2008 1:54 PM

Bend Research

No rope and breaking in a CF newbie.

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

David V--3:51

Comment #228 - Posted by: TJB at March 12, 2008 1:56 PM


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.

Comment #229 - Posted by: Laurent at March 12, 2008 2:05 PM


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

Comment #230 - Posted by: pipes at March 12, 2008 2:06 PM

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

17:04 as rx'd

Comment #231 - Posted by: sean 5'6"/145/27M at March 12, 2008 2:07 PM


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.

Comment #232 - Posted by: jwm at March 12, 2008 2:08 PM

Really modified this one

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

Comment #233 - Posted by: DaveBMx_161/5'8'/32 at March 12, 2008 2:08 PM

Had too many subs.

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

Comment #234 - Posted by: Mark & Theresa at March 12, 2008 2:11 PM

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


Comment #235 - Posted by: Joe at March 12, 2008 2:13 PM

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

Comment #236 - Posted by: Joe at March 12, 2008 2:16 PM

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

Comment #237 - Posted by: onefinesuri at March 12, 2008 2:20 PM

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


Comment #238 - Posted by: Brendan_FL at March 12, 2008 2:20 PM

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,


Comment #239 - Posted by: Billy at March 12, 2008 2:24 PM 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

Comment #240 - Posted by: Joe at March 12, 2008 2:25 PM


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

Comment #241 - Posted by: Mary ann at March 12, 2008 2:26 PM

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.

Comment #242 - Posted by: Ben at March 12, 2008 2:29 PM

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.

Comment #243 - Posted by: Ben at March 12, 2008 2:30 PM

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....

Comment #244 - Posted by: Sin at March 12, 2008 2:31 PM

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.

Comment #245 - Posted by: Rajib at March 12, 2008 2:31 PM

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

Comment #246 - Posted by: ScottMacArthur at March 12, 2008 2:32 PM

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

Comment #247 - Posted by: Robert D Taylor Jr at March 12, 2008 2:40 PM


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.

Comment #248 - Posted by: rjf at March 12, 2008 2:44 PM

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.

Comment #249 - Posted by: Stickler at March 12, 2008 2:44 PM

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.

Comment #250 - Posted by: NY_Max at March 12, 2008 2:48 PM

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


Comment #251 - Posted by: LMD_Matt at March 12, 2008 2:49 PM

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.

Comment #252 - Posted by: Stickler at March 12, 2008 2:54 PM

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.

Comment #253 - Posted by: Tom at March 12, 2008 2:58 PM

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

Comment #254 - Posted by: gaucoin at March 12, 2008 3:01 PM

Rest easy warrior, we have the watch.

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...

Comment #255 - Posted by: FFChad_M/37/225 at March 12, 2008 3:05 PM

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.


Comment #256 - Posted by: Ian at March 12, 2008 3:09 PM

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.......

Comment #257 - Posted by: Chris at March 12, 2008 3:11 PM

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

Comment #258 - Posted by: Deuce - M/31y/150lbs at March 12, 2008 3:13 PM

42 m 231 6'4"

95lb thrusters 21,15,9
pull ups 21,15,9

Comment #259 - Posted by: tower at March 12, 2008 3:16 PM

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...


Comment #260 - Posted by: Alan at March 12, 2008 3:17 PM


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.

Comment #261 - Posted by: Pesqueso in NoVA at March 12, 2008 3:19 PM

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

Comment #262 - Posted by: bleedCF at March 12, 2008 3:19 PM

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

Comment #263 - Posted by: SB at March 12, 2008 3:21 PM

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.

Comment #264 - Posted by: sean peeling at March 12, 2008 3:27 PM


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

Comment #265 - Posted by: TempleOwl M/74'/185/19 at March 12, 2008 3:29 PM

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!

Comment #266 - Posted by: Brent Maier at March 12, 2008 3:29 PM


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


Comment #267 - Posted by: wade at March 12, 2008 3:33 PM

#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.

Comment #268 - Posted by: Shannon 33/F/5'6"/154 in MD at March 12, 2008 3:37 PM

scaled to

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

Comment #269 - Posted by: Tom Lanning at March 12, 2008 3:39 PM

Yes, "Fran"

Comment #270 - Posted by: Pesqueso in NoVA at March 12, 2008 3:42 PM

M/22/154 cfwux1

115# Thrusters x 21
Towel Pull-ups x 120
115# Thrusters x 15
Towel Pull-ups x 90
115# Thrusters x 9
Towel Pull-ups x 60

45 minutes .... everybody is so much faster lol.

Comment #271 - Posted by: Y. Zhou at March 12, 2008 3:42 PM


I don't know if it was doing Lynne on Monday, followed by the 5K on Tuesday, but today was tougher than usual. So I basically did Fran with towel pullups in like sub sets of 3-5 to get the right number. Still took forever, but I didn't quit. 95 pounds felt like 135.

thrusters 95 lbs 21-15-9
towel pull ups 21-15-9 very broken sets


Comment #272 - Posted by: Rob in Texas at March 12, 2008 3:42 PM


CFWUx1, without PU

subbed Fran as rx'd

11:20 (PR)

Comment #273 - Posted by: Pete - Decatur, GA at March 12, 2008 3:43 PM



for each ascent, i subbed 3 dead hang towel PUs and 6 jumping towel PUs. i can't feel my thumbs.

thrusters as rx'd felt like a break.

Comment #274 - Posted by: esteban at March 12, 2008 3:47 PM


13:00 85lb thrusters and 24/18/12 towel pull-ups

Sore lower back so modified workout

Comment #275 - Posted by: Mark_NH at March 12, 2008 3:48 PM

Wish I had a rope to do this one as rx'ed

Thrusters as rx'ed; 60, 45, 30 of a variety of towel pullups.


Comment #276 - Posted by: Goods - 22/M/185 at March 12, 2008 3:48 PM

no rope so we did
4 rounds of
400m run
15 95lb over head squats
15 pull ups

not quit as hard as this WOD but i was gassed


Comment #277 - Posted by: hardcorecm at March 12, 2008 3:48 PM

Comment #155 - Christina Valentine

I am truly sorry to hear of your loss, your post really hit a nerve with me bringing chills and goose bumps. It seems his zest for life included enjoying it with a quality woman like you. God (please) bless you.

"Tommy V"

As RX'd 26:56

Very tough, but knowing about why i was doing it made a difference.

Rest easy Senior Chief Valentine.

Comment #278 - Posted by: wtp at March 12, 2008 3:57 PM

46 / 174

SCPO Valentine - I tried. But after the first 180 towel pull-ups, 30 minutes and my hands feeling like they were going to fall off, I had to switch to regular pull-ups for the final 225. I have no idea what my hands and arms are going to be like tomorrow. The thrusters were a welcome break to the pull-ups, although to brief!

1:13:30 - that was a long workout

SCPO, thank you for your service

Comment #279 - Posted by: tom perry at March 12, 2008 3:58 PM


I tried, I really tried to do this WOD as RX'd. I started with 115 pound thrusters. After 10 reps I died. After I miraculously came back to life I did 95 pound thrusters. What made it even tougher to do was the guy who was at the leg press machine 5 feet away talking on his cell phone and drinking Gatorade G2 while he was pressing.

After I completed my set of 21 thrusters I took my towel over to the pull-up bars. I twisted the towel into a tight cord and looped it over the pull-up bar. I grasped one end in each hand, lifted my feet off the floor and just hung there. I didn't have the grip and forearm strength to pull myself up. Man, did I feel like a wuss. (I consoled myself with the fact that Coach once said, "It's okay to be a pussy sometimes.") I finally managed to do 11 seesaw towel pull-ups. After that I switeched to regular pull-ups. I completed the rest of the WOD as a regular Fran. It took me 20 minutes. I then did 15 minutes on the bike.

You know, you go to the gym. You do the WOD. You don't come close to Speal or OPT or Greg A or Tosh but you feel pretty good when you can do a WOD as RX'd. You go home from the gym thinking, "All right, I kicked butt on that one." Then along comes a WOD like 'Tommy V'. What a humbler. I've been working out for 35 years. I thought I was pretty good at it - not as good as 10 or 20 or 30 years ago, but still pretty good. Then I started doing CrossFit. Then I found out that I wasn't doing pretty good. I've gotten better over the six months that I've been working at CrossFit but I obviously still have a long way to go. I'm learning a new level of intensity that I haven't used since boot camp 35 years ago. So anyway, let's get to tomorrow's WOD. Get some now.

Comment #280 - Posted by: MikeC1 at March 12, 2008 4:04 PM

CFWU- Minus pu's
40lb. Thrusters- 21
15 towel pull up's- 5 sets
towel pu's-4 sets
towel pu's- 3 sets
31 minutes

Comment #281 - Posted by: verve at March 12, 2008 4:06 PM

had to scale this on several levels

did 85# Thrusters

Subbed Rope Pullups from the floor
75/60/60 all sets broken

28 Min

Comment #282 - Posted by: MDS1971 at March 12, 2008 4:09 PM

#278 Mike C1 - I hear ya brother! Get some !

Comment #283 - Posted by: Rob in Texas at March 12, 2008 4:11 PM

Stats: 46 - 6' - 215#

Didn't seem right to post with the other posting.

Comment #284 - Posted by: wtp at March 12, 2008 4:12 PM


substituted push press w/130lbs for thrusters
substituted 6x towel pulls w/full extension for 15' rope ascents
otherwise as rx'd :_))
time 17:50

Comment #285 - Posted by: RobertP at March 12, 2008 4:14 PM


This sucked. I'm a lot weaker than I thought I was with the thrusters... And don't know if the gym towels suck or I suck...

Subbed a bunch of crap
Thruster 40KG x 12, Not fully hanging See Saw towel thingie x 20 (on tip toes)
Thruster 40KG x 10, Not fully hanging See Saw towel thing x 15 plus 10 jumping 1/2 assed one arm higher than the other pullups
Thruster 40KG x 8, Not fully hanging See Saw towel thing (SSTT?) x 10ish plus 10 jumping 1/2 assed one arm higher than the other pullups
Thruster 30KG x 12, Crappidy crap x 10-15
Thruster 30KG x 12, Crappidy crap x 10-15
Thruster 30KG x 12, Crappidy crap x 10-15
Thruster 30KG x 12, Crappidy crap x 10-15

I think... there was a lot of crappidy crap involved... about 1/2 hour's worth actually.

Was amazed that I couldn't do 1 real see-saw towel thing... albeit I can only do 3 or so orthodox or 4-5 kipping pullups at a time right now...

Not a good day in Joshland - out and RIP to the chief

Comment #286 - Posted by: Josh Z at March 12, 2008 4:20 PM

I have been hitting PRs for 2-3 straight weeks now, but it ended today. I felt like I could barely lift a pencil before the WOD started. I scaled it back to 90,60,45 jumping towel pullups.

15:39 very low energy.

Comment #287 - Posted by: Mike Mc 29/5'9"/160 at March 12, 2008 4:26 PM

"Tommy V"
95 lb thruster 21 reps
staggered towel pullups, 12 left high, 12 right high
95 lb thruster 15 reps
staggered towel pullups, 15 right high, 15 left high
95 lb thruster 9 reps
standard towel pullups 10


The staggered towel pullups were very painful on the hands made my finger bleed.
Practiced handstands after wod.

Comment #288 - Posted by: BPemberton at March 12, 2008 4:28 PM

Today's w/o is way beyond me right now...

I'm amazed at all the people getting it done. Kudos to you & bigger kudos to our servicemen like Mr. Valentine--I can't say enough about people puttig their lives on the line for others.

My w/o was much wimpier--

185 lb deadlift
vert. jump

finish in 12:47 (shaved almost 3 full minutes off my PR!!)


Comment #289 - Posted by: eric at March 12, 2008 4:30 PM



Comment #290 - Posted by: The H is O at March 12, 2008 4:31 PM

Goodness. Being in the military, it is hard to see so many passing. The days seem numbered, so to speak, and nothing to do but praise God for letting us enjoy what we can, for as long as we can.
God Speed Tommy, our hearts go out to your family.

70lb/95lb thrusters
jumping pull ups mixed with towel.
looking over the posts...we didn't do nearly enough pull ups ;)

Comment #291 - Posted by: Kizer at March 12, 2008 4:34 PM


21 thrusters 115#
72 rope pullups
15 thrusters 115#
54 rope pullups
9 thrusters 115#
36 rope pullups


Comment #292 - Posted by: Hobby at March 12, 2008 4:43 PM

WOD: sub'd obstacle course

Comment #293 - Posted by: Seth at March 12, 2008 4:43 PM

Cody #51
I just watched The Patriot for the 501st time last night and all have to say is "Stay the course!".
C'mon man who cares how much you can bench for 3x8 reps. If you are worried about your size, ask your self why you want to be 'big'. Sport? job? ego? Being 'big' is not being fit and sick nasty (marine jargon for awesome). My two cents, stay with the program.

Fran with 115 thruster 9:39
then 3 sets of 8 of bench and finished up with some bicepts, to ya know..keep em shocked.

Comment #294 - Posted by: mikeman at March 12, 2008 4:45 PM


I had a limited time at the gym so after ther 1st round of thrusters, I lowered the weight slightly.

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


Comment #295 - Posted by: M Miller at March 12, 2008 4:53 PM

WOD: Subed pull ups for rope (21-15-9)(after reading the posts I'll do twol pull ups next time as there where just too easy): 5:50

Comment #296 - Posted by: Mischa: 148 lbs 31 yom at March 12, 2008 4:55 PM


Got an idea from an earlier post. Used Globo's tricep extension rope handle over my thruster oly bar inside the squat cage. Also an idea from Annie's Rope Climb Variation, subbed the 15ft rope climb with ascend from floor with straight was tough enough with just four hand grip ascends and two grips on the oly and back down..back barely touching.

Tommy V
65# Thruster and scaled rope climb as described above
22:36 and was sweatin' like a puppy!


Comment #297 - Posted by: shiba inu at March 12, 2008 5:01 PM


did 5 towel pullups in place of each ascent.

115# thruster, 21reps
60 towel pullups
115# thruster, 15reps
45 towel pullups
115# thruster, 9reps
30 towel pullups


had some issues getting my towel to work (how hard could that be). first 60 were strict, the rest were a mix of jumping, strict, and kipping.

i feel like my hands have bad arthritis.

RIP and God Bless Chief

Comment #298 - Posted by: Pfeiffer at March 12, 2008 5:02 PM


pre: CFWU 3x10

"Tommy V" (subbed 15 towel PU:1 rope ascent)
21 115# thrusters
90 towel pullups (6 ascents)
15 115# thrusters
60 towel pullups (4 ascents)
9 115# thrusters
45 towel pullups (3 ascents)


Comment #299 - Posted by: Napaknock at March 12, 2008 5:03 PM

In hindsight, this is the first time I was truely scared thinking about a workout. There have been others were I was thinking, this will probably suck, oh well lets get it done. But "Tommy V" was the first time I truely felt nervous and scared on the drive to the gym.

Comment #300 - Posted by: Pfeiffer at March 12, 2008 5:06 PM

Christina - my thoughts and prayers are with you and your loved ones in what must surely be a difficult time. God Bless.

It took me 34 min to get through the 'puppy' version of this workout. I hope to go faster next time - not falling off the rope quite as much would probably help.

Comment #301 - Posted by: Chantal at March 12, 2008 5:08 PM

21 x 115lbs thrusters
90 see-saw towel pullups
15 x 115lbs thrusters
45 see-saw towel pullups
9 x 115 thrusters
3 x see-saw towel pullups before towel ripped
(thank God)

Comment #302 - Posted by: JB305 at March 12, 2008 5:13 PM

95# thrusters
rope climbs rx'd
as close to visiting pukie as it comes. went extra hard for a brother.
RIP Chief we are greatful for your sacrifice

Comment #303 - Posted by: ksod at March 12, 2008 5:16 PM

M - 32 - 5′10″ - 174# BW

CFWU x 2 x 15

WOD, as rx’d, no substitutions: 47:26.88

Notes: My hands are utterly demolished after 27 rope climbs. That’s the most I’ve ever attempted in a WOD. Those coupled with thrusters that I could barely manage made this a long affair. I’m also in need of a skin graft thanks to the rope burns on my legs.

Great WOD for a Great Hero!

Born Again Hard!

Comment #304 - Posted by: David @ CF Chatt at March 12, 2008 5:19 PM


as rxed for thrusters
towel pullups, scaled 60,45,30


400 plus towel pullups just too much for me

Comment #305 - Posted by: Kevin McClellan at March 12, 2008 5:24 PM

Today was a rough day. Rode 4 miles into work. Then did another 32 miles at lunch. Came back feeling pretty good but we don't have a rope and my legs were pretty spent so I did a normal Fran. 7:30.

RIP Senior Chief, fair winds and following seas...SEMPER FI!

Comment #306 - Posted by: Stalter/M/29/70/200 at March 12, 2008 5:24 PM

Skipping today.
Towel pullups seem too much.
Lost a little furball today. Very sad.

Comment #307 - Posted by: Camille at March 12, 2008 5:29 PM


Good to see that I'm not the only one that had to sub this WOD on the fly.
Thrusters all done Rx'ed.
Started out on round one w/towel pullups (Zig zag)Got about 50. then went to close grip bar pull up. Got about 40. Then just switched to close grip kipping pullups. All three combined added up to 130. At that point I realized I wasn't breathing too hard, I just couldn't muster the strength to do these quickly, so I gave up on that round
Round two: 50 close grip kipping pullups
Round three 28 close grip kipping pullups.

Comment #308 - Posted by: Neil in Lakeland, Florida. at March 12, 2008 5:29 PM

"Tommy V" after work tomorrow. Did "Michael": TM/l+r/back ext machine. 23:04 (slow on ext).

I'm empty. I'm out of words. I am numb. I offer my most humble thanks to Senior Chief. And I am in awe of your strength, Mrs. Valentine. How kind of you to know that we would want to know more about your husband and would take the time to share with all of us.

Fair winds and following seas, Hero.


Comment #309 - Posted by: bingo at March 12, 2008 5:32 PM


Subbed 95lb thrusters
Subbed 2/3 body weight seated cable rows for rope climb. Reps: 60,45,30.

I think seated cable rows sub better for rope climbing with legs, but not really. Maybe a squat to jumping towel pull-up.

Comment #310 - Posted by: Micheal at March 12, 2008 5:32 PM

wow.........this one was tougher than i thought
15 thrusters @ 95lbs.
simulated rope climb with towel to failure
12 thrusters @ 95lbs.
simluated rope climb with towel to failure
9 thrusters @95lbs.
simulated rope climb with towel to failure

Comment #311 - Posted by: David_m/24/6'5"/205# at March 12, 2008 5:34 PM

Anthony (M/29/170)

"Tommy V"
Subbed 10 chinups per rope climb, so 120-90-60, or 270 total.

Time: 29:13

Surprisingly no skin tears!

Comment #312 - Posted by: Anthony Bainbridge - CrossFit Fredericton at March 12, 2008 5:35 PM

CFWU (2 rounds w/o pullups)

5-towel seesaws, grip not strong enough-6 pullups
11 pull ups
10 pull ups
12:30 (not including WU)

Comment #313 - Posted by: Colin at March 12, 2008 5:36 PM

CFWU x3 (1/2PU's)


Towel PU's instead of rope climb.. Having trouble holding my water bottle now.

I've been on a wierd scheduale since I've been training for a new Pipeline & Bouncing. Thinking the rest helped w/this WOD.

RIP Senior.

Get some, Go again!

Comment #314 - Posted by: DJ at March 12, 2008 5:39 PM

Bless you Tommy and your family.



115 lb Thrusters taken from the rack.
Rope climbs: Done in my basement to an 8' ceiling so doubled the climbs to 24, 18 and 12, started from a sitting position and used no feet.

Due to my fat ass and the 1 1/4" rope, I now have 4 new tears in my hands.

Comment #315 - Posted by: David Sailor at March 12, 2008 5:40 PM


Fran with 115lb thruster and 20lb weight for pull-ups.


#155 Christine, I am sorry for your loss.

Comment #316 - Posted by: Marty at March 12, 2008 5:42 PM


As RX'd (except for subbed 95# for the 115# thrusters)


Comment #317 - Posted by: J Fole at March 12, 2008 5:44 PM

As a Tempe resident, I am saddened to hear of another one of our heroes dying so close to home.

As always when I see our men and women in uniform, and especially when they make the ultimate sacrifice:
---A grateful nation DOES and always WILL remember!

Comment #318 - Posted by: JOE at March 12, 2008 5:46 PM

boxed yesterday so i had to scale the thruster to 95 lbs. the 115 lb. just felt bad on my shoulders. did 21, 15, 9 pull ups. i brought a towel to the gym, but it began to rip with my weight on it so i just decided to do pull ups. 10:31 was my time. don't know how i'll get a rope, o well i did the best i could.

Comment #319 - Posted by: bear at March 12, 2008 5:50 PM


21 towel jumping pullup

15 towel jumping pullup

9 jumping pullup

Comment #320 - Posted by: slowweak at March 12, 2008 5:51 PM

I was just saying 2 days ago that I should buy a rope.

21 Thrusters (85#)
90ft zigzag pulls (alt. left, right)
15 Thrusters
60ft zigzag pulls
9 Thrusters
45ft zigzag pulls

This one HURT!

Comment #321 - Posted by: Kwood 27/m/6'3/170# at March 12, 2008 5:53 PM

Jodi (F/29/105)
Mobility Drills

"Tommy V"
Subbed 10 chinups per rope climb, so 120-90-60, or 270 total and used 75 pounds for thrusters.

Time: 33:13

I can't believe I didn't lose even one callous. WOOT! Who knew your hands could feel good after 270 chinups? It must be my secret new kipping style. LOL!

Comment #322 - Posted by: Jodi Arbeau - CrossFit Fredericton at March 12, 2008 5:55 PM

As mentioned before if you had to sub anything don't post "AS RX'd".

Comment #323 - Posted by: Stalter/M/29/70/200 at March 12, 2008 5:56 PM


no rope. subed 5 towel pull ups for each ascent, otherwise as rx'd.


Comment #324 - Posted by: gmack at March 12, 2008 5:57 PM


For time:
117 pound Thruster, 21 reps
Pull-ups, 60 reps
117 pound Thruster, 15 reps
Pull-ups, 48 reps
117 pound Thruster, 9 reps
Pull-ups, 36 reps

All thrusters are from the floor in sets of 3. All pull-ups using underhand grip in sets of 4.

Comment #325 - Posted by: Alfie at March 12, 2008 5:59 PM

#278 MikeC1

Classy post

I've been at it 6 months and share your sentiments

Comment #326 - Posted by: Pete - Decatur, GA at March 12, 2008 6:00 PM

Given time constraints I made some serious subs for the rope climbs and did 3x the number of rope climbs in kipping pullups (e.g. 12 rope climbs = 36 pullups). Used 75# (girl weight) for the thrusters.

Comment #327 - Posted by: Norma at March 12, 2008 6:02 PM

Thank you, Brent Maier, I was thinking the same thing. A 185ft rope climb sounds a little excessive.

Comment #328 - Posted by: gaucoin at March 12, 2008 6:03 PM

Rest in Peace Senior Chief. My prayers are with your family, friends, and teammates.

Comment #329 - Posted by: Aaron at March 12, 2008 6:04 PM

BW 70kg
55kg Thrusters
Sub Rope Chin Ups 45,30,15


Comment #330 - Posted by: Adc (CrossFit Sydney) at March 12, 2008 6:07 PM


as rx'd


Rough... RIP Tommy V

Comment #331 - Posted by: climbonadime at March 12, 2008 6:07 PM


Feeling beat after pushing so hard on the run.

CFWU x 2

12 x 95# thrusters, 9 x 85 # thrusters
48 jumping pullups
15 x 85# thrusters
36 jumping pullups
9 x 85# thrusters
24 jumping pullups

19:40 (not counting warmup). Squat cleaned the barbell to start thrusters.

Comment #332 - Posted by: MBK at March 12, 2008 6:07 PM

as rx'd in 26:02

Comment #333 - Posted by: Phil Mancini at March 12, 2008 6:08 PM


No rope and not as skilled with the thrusters. Will do 90#-100# thrusters next go 'round.

10 Thrusters @ 55#
11 Thrusters @ 75#
30 Rope Pullups
15 Thrusters @ 85#
30 Rope Pullups
10 Thrusters @ 90#
30 Rope Pullups
10 Thrusters @ 90#
30 Kipping Pullups
Time: 22:30

Was a great day for some outside work, so I took the weights outdoors before dusk.
Later in the evening:
151 Solo Legthrows
10 Upsidedown Sitps
10 Knee2pit
25 10#-Situps
Superset Incline Curl/Standing Swinging BB Curl
IC: 12@30#each
BB: 12@45#
IC: 6@30#e
BB: 12@45#
IC: 8@30#e
BB: 12@45#
IC: 12@30#e
BB: 12@45#

My thoughts go out to Senior Chief Valentine and his family. Thanks for keeping me safe.

Comment #334 - Posted by: RV-KY at March 12, 2008 6:08 PM

27/6'6"/87.9 kg

39:52 as Rx'd.
Rope climbs through attic opening. My hands are ripped to shreds.

Comment #335 - Posted by: Woody at March 12, 2008 6:10 PM

Thrusters as rx'ed
10x jumping towel pull-ups per ascent


Comment #336 - Posted by: Tim 24/m/195 at March 12, 2008 6:11 PM

Mrs. Valentine,
I just flew in from vacation and helped a fellow soldier who lost his legs catch his ride with his mother. He was super excited to be out of therapy for the weekend to watch Kentucky play in Atlanta. His words, "tommorrow is like Christmas because I get to meet the team." His mom was so happy. I was humbled by her attitude through her sacrifice.
And then after seeing him off i was reading your words on the train home. Another strong role model leading through action and conviction. I couldn't help but get choked up thinking of your sacrifice.
Thank you.

Comment #337 - Posted by: LTT at March 12, 2008 6:13 PM

cfwu x3
burg x 2

"tommy v" scaled wt and no rope
thrusters 21-15-9 x 95# (7's), (5's), (5,4)
assisted towel pu's (broken)


Comment #338 - Posted by: marty c 45/m/260 at March 12, 2008 6:13 PM

#279 MikeC1

It's guys like you that are freakin amazing! Keep up the solid work and attitude, that is what's inspirational. Boot camp 35 yrs ago will be a walk in the park after a good dose of CrossFit :)

Comment #339 - Posted by: Speal at March 12, 2008 6:14 PM

45# thrusters
Had to use the gravitron at 140# with a close grip 14.10

Comment #340 - Posted by: Jen P F_25_155_5'9" at March 12, 2008 6:18 PM


Greg A. warmup

Presses continue to be a weak point, but are coming along
10 towel ups
10 towel ups
10 towel ups
The grip was screaming on the last set.

Thank you Senior Chief!

Stay Safe All

Comment #341 - Posted by: TheWarder at March 12, 2008 6:23 PM

Fair winds Tommy V. Thank you for your service.

17:04 as Rx'ed.

PR'ed Annie this morning too, and I am fighting the end of a cold. I guess the week off did me good.


Comment #342 - Posted by: J Jones at March 12, 2008 6:29 PM

just subbed towel pullups for regular pullups, so basically just a heavy fran with towell pu's

21-15-9, 115lb thrusters and towel pu's 15:30

really happy with this, just a couple of weeks ago my grip was so weak i couldn't even do 1 towel pu. amazing how much that improved once i stopped using wrist straps


Comment #343 - Posted by: cmoney at March 12, 2008 6:30 PM


subbed 85# for the thrusters.
subbed 12' rope climb for the 15' rope climb

man, those rope climbs were brutal.


Comment #344 - Posted by: michael leach at March 12, 2008 6:32 PM

"Tommy V"
For time:
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

Comment #345 - Posted by: House/40/74/229 at March 12, 2008 6:33 PM

WU - 5 min C2 7/8 damper

"Tommy V"
21 Thrusters (35#)
15 Jumping TPU (12x)
15 Thrusters (35#)
15 Jumping TPU (9x)
9 Thrusters (35#)
15 Jumping TPU


Through the mercy of God, may you rest in peace, Senior Chief. Christina, I loved hearing that your kids have inherited his strength and spirit. I hope it is some comfort for you to know how much we appreciate you and your husband's service for us.

Coach, thank you again for the Hero WODs. I am thankful when I see Hero WODS. This is not because of the deaths that they signify; each loss of a hero is a painful loss. However, I know that many heroes die each week, even each day. I cannot imagine how long it would take for us to perform WODs to honor the heroes who have given all for us just in Iraq and Afghanistan. I am thankful for these WODs because of the opportunity they give us to remember and laud a great example of what it means to be a human being. I think in some way, at least I hope so, they reassure the many heroes among us who are in harm's way that if the ultimate price must be paid, it will not go unnoticed.

Fair winds and following seas....

Comment #346 - Posted by: KisLany_FL 36/F/5'8/155 at March 12, 2008 6:38 PM

115# thrusters, subbed 405 jumping pullups. 34:41. Oh I never looked so forward to thrusters.

Comment #347 - Posted by: Vaughn S. at March 12, 2008 6:38 PM



21 Thruster@115
75 Towel pu's
15 Thruster@115
50 Towel pu's
9 Thrusters@115
25 Towel pu's



Comment #348 - Posted by: Travis H at March 12, 2008 6:40 PM

35:15 Sub (180, 135, 90) Jumping Towel Pull-ups

Comment #349 - Posted by: Hari at March 12, 2008 6:41 PM


didn't have a rope to climb and didn't want to rip the towel at the Y, so i did kipping pull ups instead

21 115lb thrusters
180 kipping pull-ups
15 115lb thrusters
135 kipping pull-ups
9 115lb thrusters
90 kipping pull-ups

this is the first workout i've done that heavy thrusters have been the easy part!

Comment #350 - Posted by: Brian at March 12, 2008 6:41 PM



Subbed 95# thrusters and 405 jumping towel pull ups. Hard but I can't complain. Thank you for your sacrifice Tommy. My prayers go out to your family.

Comment #351 - Posted by: xc_riding_dc at March 12, 2008 6:43 PM


Subbed jumping pullups as 180-135-90
Thrusters at 115lbs

Comment #352 - Posted by: Brett_nyc at March 12, 2008 6:47 PM

#155 Christina Valentine

Your attitude is admirable and courageous. I made sure everyone at my gym today knew that we were doing this workout in honor and memory of your husband and his years of service to our great country. Every put in every ounce they had. Condolences and good luck, from everyone at CrossFit Loudoun Dulles 606.

Comment #353 - Posted by: Jacob Tsypkin at March 12, 2008 6:48 PM

Thank you Tommy for your service and courage. Condolences to your family and friends.

AW - still sick
ML - 115 lb. thrusters
36/27/18 zigzag towel pulls (mostly jumping) 15:40

Comment #354 - Posted by: MAWL at March 12, 2008 6:52 PM


13:53 rx'd

Thrusters were tough for me. Rope was strong.

Comment #355 - Posted by: Bryan at March 12, 2008 6:54 PM

Subbed jumping alternating towel pullups for rope climbs (15 PU for 1 climb) 180/135/90

Thrusters as RXed


Comment #356 - Posted by: krolson 28m/6'2"/185 at March 12, 2008 6:55 PM

Senior Chief rest in peace..
I'll say a prayer for you and your family.

Jay hurt his shoulder the other day, so we came up with a workout to give his shoulder a rest.

400m run
25 box jumps
25 body weight squats
40yds farmer carry with 2pood weight in each hand
did it in 25mins. Not a good time but I was definately beat when I was done

Comment #357 - Posted by: IndyFD Eric at March 12, 2008 6:55 PM

Thank you, Senior Chief. My heartfelt condolences to your family, friends, and fellows in arms.

21 Thrusters, 115#
180 self assisted towel pull-ups (see below)
15 Thrusters, 115#
135 self assisted towel pull-ups
9 Thrusters, 115#
90 self assisted towel pull-ups

Extended one arm fully and grabbed towel. Grabbed with the other hand a few inches below lead hand. Placed one foot on a 10" box, slowly stepped up while pulling and finished movement with a hard pull to bring lead hand to chin. Switched lead hands every 10 reps.


Comment #358 - Posted by: overtime at March 12, 2008 6:56 PM

This workout was a brute, like I'm sure Shipmate Tommy was. I have never done so many consecutive rope climbs in my Marine Corps career, and it's ironic that the total number of ascents was 27, which represents the number of years I've been privileged to serve in the Corps. I completed today's workout with about ten of my fellow Marines from CrossFit Camp Pendleton. Every time I felt like I couldn't do another rope climb, I thought of Tommy and his selfless sacrifices for our Country. Even though it took me a long time to complete exactly as prescribed - 1 hour, 9 minutes, and 43 seconds - in the end, I felt like I had done both Tommy and myself right by prevailing. Rest in Eternal Peace, Shipmate – Fair Winds and Following Seas! May God richly bless you and your children, Christina, and give you peace of mind knowing that Tommy is a true American Hero whose memory we will keep alive!

Comment #359 - Posted by: LtCol Dan Wilson 47/M/6'3"/228 at March 12, 2008 6:57 PM

I have no time to post, but did the wod. My hands have no skin left on them, this was a "Fran of sorts". Took 4 weeks off to bike through Vietnam, and back with crossfit for the last two weeks has been tough. I lost alot of upper body power, and those 110lbs thrusters killed me. My goal, back to base next week, or so I hope. By the way, no crossfit in Nam.

Comment #360 - Posted by: docetz at March 12, 2008 6:59 PM


21 thruster, 115
180 towel pulls
15 thrusters, 115
135 towel pulls
9 thrusters, 115
90 towel pulls


Hands are angry at me....

Comment #361 - Posted by: Gym jones attitude at March 12, 2008 7:01 PM


Sub'd "Tommy V" for "Fran" today:

65# Thruster


Comment #362 - Posted by: Kim Phan at March 12, 2008 7:04 PM


Thrusters as rx'd
subbed 15 towel pullups for each rope ascent

405 pull ups to be exact, yikes.


Comment #363 - Posted by: Fanwin at March 12, 2008 7:08 PM

Senior Chief Valentine, you and your family are in our thoughts and prayers. Thanks for all you did for our country. It won't be forgotten.

First WOD in a week or so.


Warm-up: 55 rope jumps, 500m row

15 thrusters, 64#
12 teeter-totter towel pull-ups
9 thrusters, 64#
9 teeter-totter towel pull-ups
3 thrusters, 64#
6 teeter-totter towel pull-ups

Comment #364 - Posted by: MikeH at March 12, 2008 7:10 PM


Subbed towels for climbs.

Tough gig.

RIP Tommy V

Comment #365 - Posted by: Rookie M/35/182cm/82Kgs at March 12, 2008 7:11 PM

Crossfitters YOU ALL ROCK! I have been reading through the postings and I admire everyone of you! Thank you for your words of support, they mean the world to the childern and I. I know that Tom is looking down at all of you and saying WELL DONE! WELL DONE! Tom was in the midst of building boxes for the kids so they could start the CF kids program.

The next time you are out raise your drink up and remember just how lucky we are to live in such a great country! GOD BLESS YOU ALL! Be safe and stay the course!!

Comment #366 - Posted by: Christina Valentine at March 12, 2008 7:12 PM

Forgot to post time.

Comment #367 - Posted by: MikeH at March 12, 2008 7:14 PM

forgot time about 20 min

Comment #368 - Posted by: Tom Lanning at March 12, 2008 7:23 PM


cfwu x 3

then did:

75# thrusters
65# sdhp

not Tommy V, but still a good workout.
RIP Chief....

Comment #369 - Posted by: MHood at March 12, 2008 7:28 PM

Colorado Springs

Time: 9:53

Gaucoin, does this workout look familiar?

115lb thrusters
55lb kb swings
Towel pullups

Comment #370 - Posted by: Brent Maier at March 12, 2008 7:29 PM

As Rx'd
used feet on rope climb

Comment #371 - Posted by: HOMER 34/M/5-10/165 at March 12, 2008 7:34 PM


Anyone know any good WOD's if stuck in a hotel???

If so, please post as "Hotel".



Although in Vegas I didn't want to be a slacker, created my own "Luxor"

as many rounds in 15 minutes of:
15 squats
15 push-ups
20 jumping jacks
10 Burpees
20 Bicycle Sit-ups

Went thru 6 rounds + 15 squats

Comment #372 - Posted by: DeMarco 30/175#/5'9" at March 12, 2008 7:34 PM

My thanks and condolences to Tommy V and his family.

sub 405 jumping jiujitsu belt pullups

Back is still unstable, did the thruster very slow and controlled. They actually felt pretty good. Its the dynamic movements that create pain twinges (like jumping or landing, or speeding up the thrusters). Grip is fried. Post lots of stretching, ice.

Comment #373 - Posted by: a noble at March 12, 2008 7:37 PM

My thanks and condolences to Tommy V and his family.

sub 405 jumping jiujitsu belt pullups

Back is still unstable, did the thruster very slow and controlled. They actually felt pretty good. Its the dynamic movements that create pain twinges (like jumping or landing, or speeding up the thrusters). Grip is fried. Post lots of stretching, ice.

Comment #374 - Posted by: a noble at March 12, 2008 7:37 PM

don't know why that posted twice, sorry.

Comment #375 - Posted by: a noble at March 12, 2008 7:38 PM

Tom taught me to throw my first punches into his hockey pads. He is, and always will be, my big brother. My hero. His abilities live on in his children and will be fostered by their mom. Christina is the strongest woman I know!

Comment #376 - Posted by: Susie Valentine at March 12, 2008 7:39 PM

i would absolutely LOVE to see a video of this. out of all of the workouts in the last 3 months, this is the ONLY one i wasn't able to do!!!! i ripped through 2 towels within my first 10 warm up towel pulls. i must be doing something wrong!

115 lb thrusters x 21
l pull ups x 21
115 lb thrusters x 15
l pull ups x 15
115 lb thrusters x 9
l pull ups x 9


Comment #377 - Posted by: tyler/28/6'1"/194 at March 12, 2008 7:42 PM


115lb Thruster 21/15/9
Sub rope climb for TPUs 60/45/30


Comment #378 - Posted by: M. Ely at March 12, 2008 7:44 PM


21,15,9 of 65# (very ugly) thrusters and 90,45,15 of jumping towel pullups - 22:33

My odd mix of too much and too little today. I may be pushing past "puppy" before I am really ready to.

Comment #379 - Posted by: Dave F at March 12, 2008 7:45 PM

Since I missed 'lynne' this past weekend, i decided to put it together with this i did
115# thruster
bw bench press (185#)
towel pullups

not sure why, but i only did the 21-15-9 for the pullups when i probably should have done something in the range of 63-45-27, maybe more...i did the first set of 21 and kept going, and then thought about it after i finished and realized that this would have been a lot better with more was pretty good anyway...
finished in 22:27--
wish i had someone else to workout with to push me through these and keep me from taking as many little breaks in there..

Comment #380 - Posted by: drew-ct m/24/185 at March 12, 2008 7:45 PM

Tommy V

21 Thrusters 95#
12 rope climbs 15 ft (fell once)
15 thrusters 95#
9 rope climbs 15ft (fell once)
9 thrusters 95#
6 rope climbs (5 full climbs plus 1 fail at half way 2 failed almost to top of 15", fell once)

Fell off the rope 3 times. Lots of squealing and swearing. I finished with Dan coaching me through and not letting me quit. He did it before me with 115# in 14 something.

It took me 1:04

yep.....One hour and four minutes. This was NOT really for time. This was for Tommy V and all the men and women that don't quit when it's really hard to do their jobs, and especially for those that fall.

I humbly thank the families of all serving men and women for giving up so much time with their loved ones and my prayers are with those that lose their loved ones permanently.

Comment #381 - Posted by: laurar at March 12, 2008 7:47 PM

subbed 30 pullups for rope ascents

Comment #382 - Posted by: CodyC at March 12, 2008 7:49 PM

WOD-Modified w/ sets of 8 dead hang pull ups (either reverse grip bar/ring/or towel)
Thrusters at 115#
21-Thrusters- Unbroken
15-Sets of 8 Pull-ups (oops did too many)
15-Thrusters-Unbroken, easy
9 -Sets of 8 Pull-ups
9 -Thrusters-Unbroken, easy
6 -Sets of 8 Pull-ups
6 -Thrusters just for fun
30-45 seconds on the Heavy Bag between pullup sets


Comment #383 - Posted by: chris bullard at March 12, 2008 7:50 PM

First, #155 & #361, Christina Valentine ~ Thank you so much for your posts, which help us know Tom and your family so much better than we would otherwise. I am a father of two young children, and it breaks my heart to think of the loss for you and your little ones right now. Know that I am praying for you in your grieving, and that I did my best to honor Tom today. Having said that, here's how I scaled down this monster of a WOD!

105# Thruster, 15 reps
15 Towel PU's, 3 sets (heavily broken/some jumping)
105# Thruster,12 reps
15 Towel pull-ups, 2 sets (broken)
105# Thruster, 9 reps
15 Towel pull-ups, 3 sets (broken)

Here's a tip: if your gym has those black hanging ab-workout straps (the kind where your pits rest in the pads while you do kneeups, etc.) you can use those as a sub for the towel pullups, and the material won't tear like a towel. You push your hand through the hole where the pad is and then reach up and grab the fabric that hangs down from the clip and do your pullup that way. (I had this idea on my last round of course!)

I can't help hoping rope climbs are easier!

Comment #384 - Posted by: Jonathan at March 12, 2008 7:51 PM


as rx'd 26:50

Comment #385 - Posted by: EDG at March 12, 2008 7:53 PM

Lets see what we got coming! Good Work All!!

Comment #386 - Posted by: RAMBO 6'2 205# 3% at March 12, 2008 7:53 PM


Two words: Rope burn.

Three more words: Forearm muscle failure.

1 hr 9 mins. Used 95 lbs for thrusters.

Comment #387 - Posted by: A_Martinez at March 12, 2008 8:00 PM


Only had a small window to work out today.

Just did the thrusters.

Not that I would have finished 400+ pu's.

Comment #388 - Posted by: Caleb T. at March 12, 2008 8:04 PM

My Condolence to the Family of Senior Chief Petty
Officer Thomas J. Valentine.


Comment #389 - Posted by: Junstr at March 12, 2008 8:07 PM



21 115# thrusters
60 jumping towel pu's (towel was just in reach)

15 115# thrusters
45 jumping towel pu's

9 115# thrusters
30 jumping towel pu's

did this at 11:00PM, way past my bedtime

our thoughts and prayers go out to Tommy's wife, children, and friends

Comment #390 - Posted by: mikeyb at March 12, 2008 8:09 PM

Also nothing should be said with out first addressing Senior Chief Petty Officer Thomas J Valentine.... RIP God Bless You and your family!

23rd Psalm
The lord is my shepard: I shall not want. He Maketh me to lie down in green pastures: He leadeth me beside the still Waters. He Restoreth my soul; He leadeth me in the patha of rightousness for his Name's sake. Bea though i walk through the valley of the shadoe=w of death i will fear no evil for thou art with me: Thy rod and Thy staff they comfort me. Though preparest a table before me in the presence of thy enemies;
Thou annointest my head with oil; my cup runneth over. Surelygoodness and mercy shall follow me all the days of my life: And I will dwell in the House of the Lord Forever.
Amen Brother

Comment #391 - Posted by: RAMBO 6'2 205# 3% at March 12, 2008 8:11 PM


could not make it to local black box today. so i did:

"Fran" 21-15-9 95lb thrusters/pullups

as rx'd: 3:19

dissapointing time compared to my pr(2:54), however i guess it isn't too bad considering this is only my 2nd week back after a three month break.

R.I.P Tommy. You will live on in our thoughts, and your workout will strike fear in our hearts just as you struck fear into the hearts of your foes. Fairwinds

Comment #392 - Posted by: RAZE at March 12, 2008 8:15 PM

Pre: 5 min C2, CFWU, BWU

Scaled Tommy V: 22:03

5 Towel PU per rope climb prescribed (60, 45, and screwed up and did 27 last round of Towel PU)Thrusters did 115 though.

Post: 500m easy row cool down. Hand grip stuff...I know after this WOD seems silly, but I wanted to stay on program.

Thoughts and prayers go out to the Valentine family.

Comment #393 - Posted by: Joel B. at March 12, 2008 8:18 PM


My grip went to SH@t...

95LB Thrusters 21
Towel UPS (140 With towel) (30 PU for the rest)
95LB Thrusters 15
30 PU
95LB Thrusters
6 PU

With the combine pain from my torn calluses and poor grip, I FAILED.

Comment #394 - Posted by: junstr at March 12, 2008 8:19 PM

"Tommy V"

For time:
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


Comment #395 - Posted by: Louis Herrera Jr. 49 70" 178 at March 12, 2008 8:20 PM

(13' rope)
no skin left on shin

Comment #396 - Posted by: Kyle A. at March 12, 2008 8:21 PM


"Tommy V" as Rx'd with 2 extra rope climbs at the end (lost count) - 52:37

Comment #397 - Posted by: RobD at March 12, 2008 8:23 PM

Scaled a little different with BrandX Pack reps, different weight, and 5 towel pull-ups per rope ascent.
Thrusters 105#, 15 reps
40 towel pull-ups
Thrusters 105#, 12 reps
20 Towel pull-ups
Thrusters 105#, 9 reps
10 Towel pull-ups
Time: 18:49

Would have done more, but i didn't have much time.
Still, my forearms are toasted.

Comment #398 - Posted by: soccerman m/22/183 at March 12, 2008 8:23 PM

"Tommy V"

For time:
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


21-15-9 reps, for time

Thruster 45 lbs
Gravitron Pull-ups


Comment #399 - Posted by: DAH 48 64" 165 at March 12, 2008 8:25 PM


40 pound thrusters, 12 reps
15 jumping towel pullups
40 pound thrusters, 9 reps
15 jumping towel pullups
40 pound thrusters, 6 reps
15 jumping towel pullups


Comment #400 - Posted by: Mel at March 12, 2008 8:25 PM

God Bless you and yours.....

Comment #401 - Posted by: NY_Max at March 12, 2008 8:26 PM

RIP Tommy V. Hate to see another Hero WOD.


Comment #402 - Posted by: James ATX at March 12, 2008 8:27 PM

F 13 67" 139

For time:
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


Big Dawgs
5 rounds

20 push-ups


Comment #403 - Posted by: MEH at March 12, 2008 8:28 PM

Cristina, your strength is humbling. God Bless you and your children.

1/1 SFGA

Comment #404 - Posted by: Billy at March 12, 2008 8:29 PM

Yes, Brent, it looks like the one I did today only uglier.

Comment #405 - Posted by: gaucoin at March 12, 2008 8:31 PM

did thrusters as rx'd subbed towel pullups of 60, 30, 15. 15:22. Finished with "Tabata This" off of Navy
Squats - 17, 17, 17,16,14,15,14
push ups - 21,17,13,11,11,9,9,9
pull ups - 10,6,6,6,5,5,5,5
sit ups - 10,9,9,10,9,9,8,8
sdhp for rows 45#barbell- 13,12,9,10,9,9,9,8

Comment #406 - Posted by: Kristian V at March 12, 2008 8:36 PM

34:45 sub 2 towel pullups/ascent

Comment #407 - Posted by: Maurkov at March 12, 2008 8:47 PM



21 Thrusters @ 115#
75 towel pullups
15 Thrusters @ 115#
50 towel pullups
9 Thrusters @ 115#
25 towel pullups



Comment #408 - Posted by: Haas at March 12, 2008 8:47 PM

For time:
115 pound Thruster, 21 reps
60 Rope Switches
115 pound Thruster, 15 reps
45 Chinups
115 pound Thruster, 9 reps
30 Chinups


Had to stop the rope switches because my hands were being crushed. Really wish I had a rope to climb or a sturdier towel.

Comment #409 - Posted by: Kieran_21/M/165/5'11" at March 12, 2008 8:52 PM

115 lb thruster x21
180 rope pullups
115 lb thruster x15
135 rope/regular pullups
115 lb thrusters x9
90 rope/regular pullups


Comment #410 - Posted by: schmurple at March 12, 2008 8:53 PM

did a 2/3 fran, 2/3 of the Rx'd weight and BW.

still took 17 min or something.

grrrr, busted my chin really hard in the first round of thrusters.

Comment #411 - Posted by: penty at March 12, 2008 8:55 PM


85lb. Thrusters
Sub'd 15 jumping (slight) towel pull-ups for each 15' rope climb


I'm in San Diego and in law enforcement-can I join the Marines at Pendleton and use their ropes? Any Marines up there want to extend an invitation?

Comment #412 - Posted by: William David at March 12, 2008 9:02 PM

Crossfit Vancouver


as rx'd


Comment #413 - Posted by: Remington at March 12, 2008 9:08 PM

#155 Christina Valentine

Thank you for honouring us with your very touching personal view of your life with your husband and some insight into how our new "Tommy V" hero workout came to be.

#371 Susie Valentine, your post grabbed my heart.

My deepest condolences to you and your family and friends.

Comment #414 - Posted by: jon h at March 12, 2008 9:13 PM


115 lb thrusters tough. Only 5-6 at a time
28 min's

subbed 25 pullups for rope. Made for a nice workout.

21 thusters
25 pu 's
15 thrusters
25 pu's
9 thursters
25 pu's

Comment #415 - Posted by: steve at March 12, 2008 9:18 PM


Rope Climb Subs:
1 - 45 Towel SeeSaws
2 - 7 TSS & 27 KPU
3 - 23 KPU

Tried a 4X reduction in Towel Sub, towel started to tear, switched to kipping PU, will order a rope soon.

Comment #416 - Posted by: NCrouther at March 12, 2008 9:22 PM


No rope so ....
85 pound Thruster, 15 reps
120 Towell Pull ups, alternating
85 pound Thruster,12 reps
60 Towell Pull ups, alternating
85 pound Thruster, 9 reps
30 Towell Pull ups, alternating


Interested to see what kind of soreness well see the next two days

Comment #417 - Posted by: ScotB at March 12, 2008 9:27 PM

CFWU pullups at 5, pushups & SP's at 15.

"Tommy V"
As Rx'd

Comment #418 - Posted by: jon h at March 12, 2008 9:28 PM


Subbed Pullups for Rope Climb & Went for Intensity - Not a good day.



Comment #419 - Posted by: Matt Crile at March 12, 2008 9:42 PM

"Tommy V"

Rx"d 14:09

God Bless Tommy, and thank you for your service. You will not be forgotton.

Comment #420 - Posted by: Dan S. at March 12, 2008 9:44 PM

SWA 190/30/M
subbed rope pull downs x2 with 110lbs. on stack

SRA 180/27/M
subbed towel pull ups x2

I have a rope just nowhere to hang it yet

Comment #421 - Posted by: SWA at March 12, 2008 9:49 PM

D/n complete.

Comment #422 - Posted by: Fat Slice at March 12, 2008 9:51 PM

Had to sub 20 pound wallball because of shoulder injuries. A little too easy today :(

otherwise as rd'x 13:44

Comment #423 - Posted by: Isaia M/130/5'9 at March 12, 2008 9:52 PM

Did thrusters as rx'd
Subbed towel for rope.
Couldn't do towel as on video so did pull-ups
with both hands. Jump-up pull-ups. 70 for each


Worked forearms and grip hard.

Comment #424 - Posted by: Jay at March 12, 2008 10:05 PM

21 85lbs thrusters
15 towel pull ups (body inclined, legs straight)
15 85lbs thrusters
15 towel pull ups
9 85lbs thrusters
15 towel pull ups

Time 13:30

That was by far one of hardest workouts I have ever done. Coach your quote about crossfits aim to "prepare and train people for the unknown and unknowable" rang true in this workout today. I felt my legs turn to jello immediately, I felt scared, and a sense of utter chaos. I have not felt that since the first time I did FRAN. Today made it even more clear to me why this program is needed for people who are fighting overseas and for people who need to fight for their own lives.

Comment #425 - Posted by: Jenika at March 12, 2008 10:14 PM

95 lb thurster
60, 45, 30 towel pulls

Comment #426 - Posted by: jakers at March 12, 2008 10:31 PM

Sub'd 5 pull ups per ascent
used rope thrown over pull up bar


Thrusters 50lb dumbbells
Time: 31 Min

Comment #427 - Posted by: Mark Perrault at March 12, 2008 11:22 PM


used 65 lbs on the thrusters. For the rope climbs, did the first 4, then 3, then 3 of each round as actual rope climbs, for the remainder subbed 3x pullups per climb. Finished in 44 minutes and change.

Comment #428 - Posted by: Kirsten C at March 12, 2008 11:42 PM


Subbed 5 towel pull-ups per ascent.


Comment #429 - Posted by: Francisco @CF Pacifica at March 13, 2008 12:23 AM

95lbs thrusters, 5 pull ups for every assention.

We went to the beach to climb the rope and thrusters, but got kicked off after the first set bc it was past curfew out there. So we went home and started over and did this. All my calluses ripped off it sucks. This one was a good one.

Comment #430 - Posted by: katon at March 13, 2008 12:38 AM

as rx'd in 26:02

Comment #431 - Posted by: Phil Mancini at March 13, 2008 1:59 AM

Humbling. Tommy V, I'm not worthy . . but I'm not giving up either.
21 90# thrusters/18 towel pull ups, 5:47
15 90# thrusters/12 towel pull ups + 6 jump 6:38
9 90# thrusters/12 towel pull ups + 6 jump 6:00
18:26 total/144AHR/163MHR

Comment #432 - Posted by: chilegringo at March 13, 2008 2:09 AM

Sub'd towel pull ups

Comment #433 - Posted by: TomO at March 13, 2008 2:59 AM


Replaced Rope w/ towel, stagger grip pull ups (modified w/ feet on groud in front).

21 55 lb thruster
21 towel pull ups
15 55 lb thruster
15 towel pull ups
9 55 lb thruster
9 towel pull ups


Comment #434 - Posted by: CNora at March 13, 2008 3:40 AM

105LB Thruster - 15
8 Towell Pull Ups
105LB Thruster - 12
4 Towell Pull Ups - 4
105LB Thruster - 9
2 Towell Pull Ups - 2

50LB Thruster - 12
6 Pull Ups
50LB Thruster - 9
3 Pull Ups
50LB Thruster
1 Pull Up

We need a tree for a rope.

Comment #435 - Posted by: westxun at March 13, 2008 4:22 AM

115 # thrusters
21 (6/6/5/4)
15 (6/5/4)
9 (5/4)

no Rope, used triceps pull down rope over frame
24 Rope Pull ups
18 Rope Pull ups
12 Rope Pull Ups


Comment #436 - Posted by: canoer_M/31/68"/160 at March 13, 2008 4:53 AM

115 thruster, 14' rope climb

Finished w just enough time to get to work. Friggin love the garage gym, but must be more efficient in getting from bed to warm up to ensure I enough time to work out.

Comment #437 - Posted by: Apolloswabbie 6'2" 210 43yoa at March 13, 2008 5:08 AM


CFWU X 3 (sans pu's and dips)

21 - 90# thrusters
135 - jumping pull-up
15 - thruster
90 - jumping pull-up
9 - thruster
45 - jumping pull-up


Comment #438 - Posted by: Ted C. at March 13, 2008 5:26 AM


21 Thrusters, 48kg (~107#, all the weight I own...)
60 Towel pull ups
15 Thrusters
45 Towel pull ups
9 Thrusters
30 Towel pull ups


Comment #439 - Posted by: Memuc at March 13, 2008 6:17 AM

done as 115# fran
115# thruster, pullups

just starting to work real pullups into workouts now instead of jumping, and first time doing thrusters since december or early january due to knees.

Comment #440 - Posted by: mark L at March 13, 2008 6:22 AM

didn't have the weights to do the thrusters so did MU with a burpee in between each rep; and the prescribed rope climbs: 39:15

Comment #441 - Posted by: mike in the ro at March 13, 2008 6:32 AM

21 x 95 # thrusters
75 towel pull ups (varied styles)

Comment #442 - Posted by: dcyn at March 13, 2008 6:34 AM

Thanks brother

21 thrusters
48 pu
15 thrusters
27 pu
9 thrusters
18 pu

Shoulders hurting pretty bad

Comment #443 - Posted by: DaveRMB at March 13, 2008 6:39 AM


115 thruster 21 / 15 / 9
towel pull-up 12 / 9 / 6


Comment #444 - Posted by: tiburon at March 13, 2008 6:41 AM

21-15-9 Thrusters (115 lbs)
21-15-9 Towel pull-ups

Comment #445 - Posted by: PhilD at March 13, 2008 6:46 AM

To one of the greatest men I've ever know, my mentor and friend, "Tommy V"

As RX'd

Comment #446 - Posted by: johnny at March 13, 2008 6:50 AM

For time:
65 pound Thruster, 21 reps / Modified Rope Climb, 12 ascents
65 pound Thruster, 15 reps / Modified Rope Climb, 9 ascents
65 pound Thruster, 9 reps / Modified Rope Climb, 6 ascents
Modified rope climb by putting feet up on jump box with butt touching the ground - climbed my way up the rope to standing and let myself back down

Bless you Tommy, and thank you for your service.

Comment #447 - Posted by: Booch 28 / F / 135 at March 13, 2008 6:53 AM

"Tommy V"
BW: 180
For time:
115 pound Thruster, 21 reps (broken in 3's)
15 ft Rope Climb, 12 ascents (subbed 84 jumping towel pullups)
115 pound Thruster, 15 reps (broken 4, 4, 4, 3 (actually came up short on the 4th press twice, but couldn't bring myself to repeat)
15 ft Rope Climb, 9 ascents (subbed 63 jumping towel pullups)
115 pound Thruster, 9 reps (broken in 3's)
15 ft Rope Climb, 6 ascents (subbed 42 jumping towel pullups)

Time: 53:22. I have a rope in my backyard, but still too cold and dark out there. Just glad to get through.

Comment #448 - Posted by: blades at March 13, 2008 7:27 AM

Rope climb? Unfortunately I am not a fireman, nor am I in elementary school anymore.

Comment #449 - Posted by: trock at March 13, 2008 7:27 AM

50 yoa new guy, 5'08, 180

did this one today, a day after scheduled....

95# thrusters, and hung a 3" manila rope about 8' high, tied to a 35# KB, and pulled that up as a sub for rope climbs

Otherwise, as rx'd (w/ broken sets of thrusters)

Comment #450 - Posted by: Ron F. at March 13, 2008 7:29 AM

Trusters as rxd, set broken
1st - 11/10
2nd - 10/5
3rd - 9

Sub'd 5 towel pullups for each rope ascents.

Time: 25:32

Comment #451 - Posted by: Troy/6'4' at March 13, 2008 7:41 AM


65lbs Thruster / Normal Pullups (no rope)

21 / 60
15 / 45
9 / 30


We were at the beach and got kicked off b/c of curfew. So, couldn't do the rope, had to sub for just normal pullups. This was definitely hard, but finally got my kipping to work. Ugh, the squatting is still really difficult for me with weight.

Comment #452 - Posted by: JeremyR at March 13, 2008 8:02 AM

43 m 212#
subbed 100, 60, 40 pullups for ropes. watching the video, rope climb only involves 6-7 hand over hands, which comes to around 200 pullups.

thrusters unbroken-first time i've done 21 thrusters without breaking them up.


carpal tunnel weakness are limiting factor on pullups. hoping the bucket of sand trick works on improving strength.

Comment #453 - Posted by: mtvet at March 13, 2008 8:19 AM


"Tommy V" as rx'd


No subs and no mods. I have never climbed a rope more than twice in one session before. What an unbelievable workout!

Comment #454 - Posted by: Steven at March 13, 2008 8:22 AM

God's Speed Tommy

17 min
sub's towel PUs for Rope

Taji, Iraq

Comment #455 - Posted by: newt66ssa at March 13, 2008 9:41 AM

Ok, I wussed. I was just not feeling up to snuff, and I had to play a soccer game after the workout, so I had limited time, so I scaled it WAY down.

Thrusters @ 50 lbs. 21 / 15 / 9
Towel pull-ups sets: 15 / 10 / 10
(the towel pullups were just straight...nothing fancy)

Time = 14:55

Comment #456 - Posted by: celeste b. | F | 27 | 5'7" | 135lbs. at March 13, 2008 9:44 AM

10:45 rx'd

Comment #457 - Posted by: FBC at March 13, 2008 9:47 AM


47 min

Subbed 15 towel see-saws/ascent.

Big ups to all those who did this WOD in <30min. It took me 26 min to finish the 21/12 round.

You people are monsters.


Comment #458 - Posted by: po at March 13, 2008 9:58 AM

Age 52/BW 250# Fair winds and following seas Senior Chief, Semper Fi.
SA Thrusters w/55# "big bar" 12/15/9 per side and Jumping rope pullup (jumped to monentary hang and slow lower) subbed 5:1 (60/45/30) = 31:01

Comment #459 - Posted by: Stan K at March 13, 2008 9:58 AM

29 yom 222#
21-15-9 Thrusters @ 115#
30-20-10 kipping pullups

Thanks for giving your all Tommy V

Comment #460 - Posted by: Kuna at March 13, 2008 9:59 AM

Double unders
GH Sit-ups
Back Extension


Comment #461 - Posted by: inferno at March 13, 2008 10:31 AM

4 mile run
21 15 9
95# thrusters
12 9 6
Pull Ups

Comment #462 - Posted by: dyagg at March 13, 2008 10:57 AM

14:16 Subbed 1.5, 11' cargo net climbs for each 15' rope climb. Went arms only the first round but had to use legs after that.

21 - 115# thrusters
18 - 11' cargo net climbs
15 - 115# thrusters
14 - 11' cargo net climbs
9 - 115# thrusters
9 - 11' cargo net climbs

Comment #463 - Posted by: Rory Mac at March 13, 2008 11:19 AM

34 M 195

115 X 21 Full Squat Trusters
8 15ft rope climbs
115 X 15
2 1/2 15ft rope climbs
115 X 9
2 Rope climbs

This took me about 50 minutes

I will work on the other 13 acents thru the day. This was the hardest work out for me just because I couldn't finish all the work....Reminds me of "Linda" the first time.

Comment #464 - Posted by: Brycen G at March 13, 2008 11:33 AM

WOD with some modifications:

115lb thruster 21 reps
48 normal pullups
115lb thruster 15 reps
36 normal pullups
115lb thruster 9 reps
24 normal pullups

Time 17:15.

- OlliS

Comment #465 - Posted by: OlliS at March 13, 2008 11:49 AM


Warmup: 500M + CFWU

WOD: 17:10 with mods

Mods: Used 95# for Thrusters; did 3x rope pullups (with alternating hand position) + .5 reg pullups for each rope climb. eg, 12 rope climbs coverts to 36 rope pullups + 6 regular pullups.

Comment #466 - Posted by: jeftyg at March 13, 2008 11:58 AM

3xcfwu sans pull ups

as rx'd on the new rope.

first rope climbs since middle school.

r.i.p. tommy v., and thank you to christina for your post (#156).

Comment #467 - Posted by: difchip 38m/194 at March 13, 2008 11:59 AM


Subbed Fran 12:18

Comment #468 - Posted by: sfgrey at March 13, 2008 12:00 PM

55:15 - subbed 15 towel pullups per ascent - "up,switch, down" style - 405 total - omg

Comment #469 - Posted by: ChadC at March 13, 2008 12:12 PM


Subbed Fran
6:54 (PR)
Last PR was 8:04

Comment #470 - Posted by: Neil W at March 13, 2008 12:58 PM

As Rx'd

15' rope climbs (CF Van has 17' to the top) to the mark
115lb Thruster (broken into 7,7,7 - 5,5,5 - 3,3,3)

- almost fell 4 times. Navy Seal front lever technique worked best.

Comment #471 - Posted by: Tbear Vancouver 34/M/5'8"/175 at March 13, 2008 12:59 PM

Cindy 14 rounds

Comment #472 - Posted by: frankenstein at March 13, 2008 1:09 PM

#449 Trock

What's that all about? Why dis the rope climb? Fireman AND small children work harder than you? Step up and try it or move on to something else.

For me every hero workout is a chance to honor the namesake. I give all I can and hope to measure up.

God Bless Tommy

Comment #473 - Posted by: Eric at March 13, 2008 1:40 PM

Almost as RX'd
65# Thrusters
pure rope climbs

Comment #474 - Posted by: jodi at March 13, 2008 2:32 PM


115# thrusters
96/72/48 1 1/2 hand pullups (1 hand on the bar, 1 hand 8 inches below on a suspended rope)

30 mins
The thrusters were the easy part...

Comment #475 - Posted by: davej at March 13, 2008 2:32 PM


Subbed Rope Climb Machine and used 65lbs for thruster.


Comment #476 - Posted by: Erin @CF Pacifica at March 13, 2008 2:37 PM

Tommy V. God bless your family, our fallen brother.

Scaled rope climbs (no rope)
21 thrusters 115#
15 pull downs/ 10 climbs
15 thrusters 115#
15 pu-downs/ 5 climbs
9 thrusters 115#
15 pu-downs/ 3 climbs
Couldn't hold a cup after.

Comment #477 - Posted by: heymyfree at March 13, 2008 3:40 PM

30 M 6'0" 179
wod sub towel pull-ups
forgot to time it
exhausted anyway

Comment #478 - Posted by: wulff at March 13, 2008 3:42 PM


sub towel pull-ups

Comment #479 - Posted by: Stewart at March 13, 2008 4:52 PM

Just starting to be able to ramp up WOD's again.
Thrusters 65#
Rope climbs: TPU 5/1 (60/45/30)


Could go up on thruster weight; could not possibly have done a single additional TPU.

Comment #480 - Posted by: bingo at March 13, 2008 5:04 PM

115 lb thrusters
towel pullups (60,45,30)

Thrusters felt heavy and slow. Need to work on elbow position and agression. All rounds were broken.

pullups were limited by grip.

30 minutes flat

Comment #481 - Posted by: kunkle at March 13, 2008 5:14 PM


Brutal. Subbed towel pull-ups @ 100, 75, 50

Thrusters as RX'ed.


Comment #482 - Posted by: Rob F at March 13, 2008 5:29 PM


OK, so I think my fingertips are broken after those towel pullups! As experienced during pull-up laden workouts, grip is certainly an issue.

So I did the thrusters as rx'd, but did 20 see-saws b/t thruster sets. Completely lost all grip, so it was quite a struggle just to get to 20!

Did this in 17:15.

Then mowed the yard while farmer-carrying my # 45 KB, as grip punishment for sucking at towel pullups. Alternated hands, took about 45 minutes to finish. Hands and fingers are sore already!

So, while towel pullups are a problem, I'm fairly confident that I can climb a rope, as I've recently climbed a pole of similar diameter with ease. At any rate, I'm going to incorporate towel pullups into my CFWU along with HSPU on my new paralettes and maybe I won't suck at these things one day. Also, I've got to find a rope and see if I can save some face!

Lisa's been slacking off lately, we'll see if we can get her back into it!

Comment #483 - Posted by: ross & lisa in clemmons at March 13, 2008 6:26 PM

Age 35
BW 149#

115 pound Thruster, 21 reps
180 Towel Pull-ups (See-Sawed)
115 pound Thruster, 15 reps
135 Jumping Pull-ups
115 pound Thruster, 9 reps
90 Jumping Pull-ups


Comment #484 - Posted by: Shawn B. at March 13, 2008 6:37 PM

Tim: 1/2 volume, hands only (no feet) on rope climbs

~22 minutes

exhausting, much more so than I'd expected

Comment #485 - Posted by: Tim T at March 13, 2008 7:19 PM

Thrusters @ 85#
Used a cable rope attachment for doing tricep work, hooked it onto a pull up bar. Rope was a little thin, but it worked. Considered 4x pulls per Rx'd ascent

Th / Rope PU's
21 / 48
15 / 36
9 / 24


Comment #486 - Posted by: Sky 30/m/68/155 at March 13, 2008 8:13 PM

Thrusters @ 85#
Used a rope attachment for the tricep work on cable machine hooked onto a pullup bar. Did 4x pullups holding onto the rope per rx'd ascent.

Th / PU's
21 / 48
15 / 36
9 / 24


Comment #487 - Posted by: Sky 30/m/68/155 at March 13, 2008 8:15 PM


115# Thruster x 21 reps
4 rope ascents + 32 pullups (subbed 4 per rope ascent)
115# Thruster x 15 reps
36 pullups (subbed 4/ascent)
115# Thruster x 9 reps
24 pullups (subbed 4/ascent)

Man those rope climbs were horrible... will have to work harder on them next time.

38:37 :(

Comment #488 - Posted by: JLR84 at March 13, 2008 8:30 PM

CrossFit Snohomish Trainer-Jeff Vale
Thrusters 65#

Sub rope climb for pull ups 30,20,10

Comment #489 - Posted by: crossfit john at March 13, 2008 8:58 PM

CrossFit Snohomish Trainer-Jeff Vale


Comment #490 - Posted by: crossfit john at March 13, 2008 8:59 PM

Done on Mar 14

rest day was ok, but the next two were full days in kit with no time for sleep, rest, food and workouts.......kind of a workout in and of itself. Combined the 3-day cycle into one monster WOD: done in rest

"Tommy V"
For time:
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
as Rx'd 9:57

Run 5 K:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Total Elapsed Time:

Blue skies, Brother

Comment #491 - Posted by: JuanMurphy at March 14, 2008 2:57 AM


10:00am Only had 15 minutes so I overdid the scaling
85# Thruster, 15-12-9
Towel Pull-ups, 24-16-8
Feet touch after each Pull-up

later in day 6:00pm
3x 5 Turkish get-ups per side 30#-20# barbell-20# barbell

Comment #492 - Posted by: epicurius at March 14, 2008 5:30 AM

Killer one, still hurting today.. first time doing thrusters too.

95# thrusters, 21
Towel jumping pull-ups, 180
95# thrusters, 15
Towel jumping pull-ups, 135
95# thrusters, 9
Towel jumping pull-ups, 90

Time was 35:31


Comment #493 - Posted by: Lobinho at March 14, 2008 5:56 AM


115 lb thruster - 21-15-9

jumping pull-ups - 75-50-25


Comment #494 - Posted by: FIREFLY765 at March 14, 2008 5:59 AM

RIP Tommy V

Only could do 160 towel pullups, half were probably jumping, 1/4 was with tricep rope over pullup bar, rest was legit. Felt like my fingers were arthritic. Tip for next time...put towel over top bar of smith machine, put feet out behind you so just tips of toes are touching, this isn't pulling all your weight up, but it worked everything better than jumping towel pullups.

Total Time 34:45

Comment #495 - Posted by: BigCurly13 at March 14, 2008 6:19 AM


27:10 Rx'd

Comment #496 - Posted by: BabyBokChoy at March 14, 2008 8:16 AM

subbed 3x belt pull-ups for rope climb, had to jump the last set and elbow tendinitis is so aggravated I can hardly pick up a pencil today. Ow.


Comment #497 - Posted by: MacDaddy M/38/5'10"/190 at March 14, 2008 9:00 AM

Mike F
subbed 95# thrusters

Comment #498 - Posted by: headonkey at March 14, 2008 9:08 AM

subbed 40# Thrusters
9,6,3 reps on rope climb

Comment #499 - Posted by: climbonadime at March 14, 2008 9:12 AM

"Tommy V"
for time:
85 lb Thrusters 15 rep
15 pull-ups (jumping)
85 lb Thrusters 12 rep
15 pull-ups (jumping)
85 lb Thrusters 9 rep
15 pull-ups (jumping)

Tried towel pull-ups-impossible and do not have rope

Comment #500 - Posted by: Brian DC M/509/205/49 at March 14, 2008 9:14 AM


73# & rx'd rope climbs

Comment #501 - Posted by: stef at March 14, 2008 10:14 AM


Rope climbs were embarrassing...



Comment #502 - Posted by: bdm at March 14, 2008 12:22 PM

Not dissing the rope climb, would love to do it, just trying to be realistic about finding the apparatus. Also not dissing firemen or school children or heroes, or soldiers or anyone else, just don't have a rope to climb.

Comment #503 - Posted by: trock at March 14, 2008 1:45 PM

sub pull-ups 30,20,10 for rope climb
115# thrusters 21,15,9

good stuff, should knock some time off my Fran

Comment #504 - Posted by: osteocarpenterintraining 28/M/170/5"11 at March 14, 2008 2:21 PM

CFWUx1 (knew this would be a tough one)
Couldn’t do that many rope climbs with the thin rope I have in my garage. Did 6 ascents, 5 ascents, 4 ascents.
Those were HEAVY thrusters!

Comment #505 - Posted by: Doug at March 14, 2008 2:57 PM

Medium fran



Comment #506 - Posted by: SAJ 29/m/180 at March 14, 2008 3:34 PM

28yo, 5'11", 167lbs

Subbed 2 towel pullups for each rope climb. The towel pullups still murdered my time. Serious grip fatigue on this one.

Time: 22:42

Comment #507 - Posted by: Alton at March 14, 2008 3:59 PM

First attempt at thrusts, so took it light. No rope so i used the tricep roop and used that around a pullup bar(same format as towel pullups). If i can say one thing, climbing a rope and doing towel pullups or basically no leg rope climb is very different. Its much harder than just climbing a rope. Anyway 25/m/180
21-15-9 gonna kick it up next time
towel pullups in sets of 15
4-2-1 all arms, very hard

Comment #508 - Posted by: Chris at March 14, 2008 5:01 PM

95 lb thrusters- 3 sets
90 towel pull-ups
70 towel pull-ups
50 towel pull-ups


Comment #509 - Posted by: al deezy at March 14, 2008 5:42 PM

7 115lb. Thrusters
4 15 ft. Rope climbs
5 115lb. Thrusters
3 15 ft. rope climbs
3 115lb. Thrusters
2 15ft. Rope climbs

9:39 - Even scaled that was hard; props to those who do this as rx'd. Only the second time I have ever attempted rope climbs; need to learn another variation because the one I do now is hard to avoid the rope burn.

Comment #510 - Posted by: B. Rhaly / CrossFit MS at March 14, 2008 5:54 PM

Did this WOD @ Local's Gym (CF Lynnwood, WA). No rope at CF Snohomish yet. Awesome facility and Jesse (the owner) is a great guy.
Fat 2" rope killed me.
Hands and ankle are shredded.
22:25 as rxed.

Comment #511 - Posted by: Jeff & Charity @ CF Snohomish at March 14, 2008 7:17 PM


breakfast: run 45 minutes = 6 miles

over to Shelly's for WOD:
"Tommy V" scaled
21 x thrusters @ 75#
24 x ascents up 7' rope (feet assisted)
15 x thrusters
18 x ascents
9 x thrusters
12 x ascents
time = 29:37
bleah. don't have a proper climbing rope. twisted 4 cotton cables together into a sorta 1.5 inch diameter. hard on the hands. wuz afraid for the skin on my fingers. climbs were started w/body on floor, feet elevated, kept rigid thru knees and hips up n down.

Comment #512 - Posted by: cleverhandz at March 14, 2008 9:02 PM

m/5'8"/180/38YOA/ Team Mosul
38:20 as Rx'd
A true smoke session. Time to build the fire.

Fair Winds and Following Seas Chief. God bless and keep you.
"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy course; who at his best, knows in the end the truimph of high achievement, and at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat."

Comment #513 - Posted by: Paul at March 14, 2008 11:06 PM


I was scared of this one. Felt real good though, @ work, thrusters as rx'd, no rope, subbed 71 towel pull-ups, 1/2 with right hand on top, 1/2 with left hand on top: 27:57, wasn't gassed, just very heavy for me, had to break up the thrusters in reps of 3, 4, or 5. Started fat blox X4 yesterday.

Comment #514 - Posted by: fireguy37 at March 14, 2008 11:12 PM

OK - note to self "any time I feel like I know what I'm doing, check the website again, totally misunderstood the towel PU. I shorted myself about 300 or so. Not feeling so great about my workout now. Oh well, I'll hit it hard tomorrow!

Comment #515 - Posted by: fireguy37 at March 14, 2008 11:39 PM

95# thrusters
subbed towel pull-ups (90,70,50)


Comment #516 - Posted by: stinker at March 15, 2008 9:16 AM

21x105 LB Thruster
sub 24 towel PU for Rope Climb
15x105 LB Thruster
sub 18 towel PU for Rope Climb
9x105 LB Thruster
sub 12 towel PU for Rope Climb


Comment #517 - Posted by: DJF M/38/5'8"/166 at March 15, 2008 9:27 AM





Wish i could have done better for you Tommy V. i will next time.

Comment #518 - Posted by: RICH at March 15, 2008 12:10 PM

Need to way tone down these workouts. I just can't do these when my form is crap. My brain won't push me. Bar only, maybe dowel on thrusters next time. Rope pullups not cutting it for me. Rope climbing would be fun, but next time I tihnk I'll jsut sub pullups or something more "doable" for rope climbing.

Comment #519 - Posted by: scott k (23yo male, 81kg, 5'11") at March 15, 2008 12:39 PM


Thrusters as rx'd, sub 15 towel see-saws per rope ascent. ugh.

Near BW thrusters are brutal, but in a cool kind of way. Towel see-saws resulted in seriously cramped fingers... just too many of them, I'd much rather have simply climbed rope, but none available.

Time: 28:30.

Comment #520 - Posted by: Jared at March 15, 2008 2:35 PM

"Tommy V"

21 thrusters, 115lb
12 10' rope climbs
15 thrusters, 115lb
9 10' rope climbs
9 thrusters, 115lb
6 10' rope climbs

30:20 as modded

Thrusters were a bit of a red herring here - just all about the climbs. Time included going searching for long socks to cover up the raw flesh exposed after the first 6 climbs. Dropped down rather than climbing down and losing more flesh. Will be hanging a 15' rope at home in the next month or two.

Cheers, kempie

Comment #521 - Posted by: kempie at March 15, 2008 3:31 PM

M/28/6'2/190 Martial Artists: TaeKwonDo - 3yrs.

- 7 minutes of rowing
- 1 Rd. of CFWU
- Dynamic Hamstring Stretches

WOD: subed "Tommy V" for "Fran"
21-15-9 of the following:
- 95lbs. Thrusters
- Pull-ups, Chin-ups, Jumping Pull-ups

Time: 11:40


-Those thrusters are hard.
-I felt tight going into the workout.
-Didn't sleep well the night before.
-However, my time is 5 minutes faster than my last modified fran with 65lbs Thrusters and assisted pull-ups.

Comment #522 - Posted by: edktd at March 15, 2008 5:47 PM

Jennie: 26 F 160 5'9"
"Tommy V"
75 pound thruster, 21
7 ft rope climb, 12
75 pound thruster, 15
7 ft rope climb, 9
75 pound thruster, 9
7 ft rope climb, 6

Time= 17:16

Comment #523 - Posted by: JennieLee at March 15, 2008 11:02 PM


thruster 95# x 21
towel see-saws 180
trhusters 95# x 15
towel see-saws 135 (ripped middle finger @ 120 ouch)
thrusters 95# x 9
towel see-saws 90


the torque/twisting on the fingers from the towel
is brutal. I knew it was gonna rip just didnt
know when. Had to wrap another small towel around
middle finger to finish.

see-saws or switch switch whatever you want to call
them I feel as though they mimic "climbing a rope" the best.
its the first example that Rob does in the vid.

Comment #524 - Posted by: alan k at March 16, 2008 8:24 AM

"Tommy V"

For time:

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

49:20 as rx'd.

Time wasn't fantastic, but I am pleased. Here's why:

I rarely do rope climbs. Usually, they come up as 2, 3, or 4 in a WOD. And those are tough for me.

When I saw 27 ascents in this hero WOD, I thought - No way.

When my training partner and I started this workout, the thrusters were tough and he beat me through the first 21.

After his third rope climb, he could no longer get up the rope - at all. When I got to my fourth rope climb, I thought that I would be satisfied simply finishing this workout. That this is one of those seemingly impossible workouts that define us as CrossFit practitioners (disciples?). The kind of workout that you do that causes passers-by to say, "What the hell are you doing?" or "Man, you guys need to take it easy."

Hearing my partner and the passers-by was all I needed to push on. That, and thinking about the ultimate sacrifice of Thomas Valentine.

So, like I said, I'm pleased to have finished it. Torn hands, burned ankle and a sinus infection to boot.

(Shameless plug after sincere post)

Comment #525 - Posted by: Dan D. at March 16, 2008 4:34 PM

I saw a link to a fund for Tommy. Does anyone know of a goal for the fund, current status, etc?

Comment #526 - Posted by: Josh Williams at March 17, 2008 6:37 AM

85 thruster 15,12,9
pull up 21,15,12
towel pull not slide well on bar:(

Comment #527 - Posted by: footdoc at March 17, 2008 9:11 AM

7.2 mile run in the a.m. 64mins

thrusters @ 95lbs sets as rx'd
towel pull ups subbed 5 for every ascent
not too bad an effort w/ run from the morning

Comment #528 - Posted by: Bman19 at March 17, 2008 9:02 PM


had to to fran instead with 75 thrusters...
7:20 faster then last time and more weight

Comment #529 - Posted by: j2005 at March 18, 2008 2:36 AM

25m/6'2/190 -epw
80# bar
2-3 towel pull-ups per ascent

28f/5'2/115 - Iballa
2x Jumping pull-ups

Comment #530 - Posted by: EPW at March 18, 2008 6:55 AM


as rx'd 30:50

Not nearly as good as I expected. I really have to work on using my legs more on the rope climbs.

Comment #531 - Posted by: headonkey at March 18, 2008 2:20 PM

Skipped workout today, went to SXSW music festival. Made it up on 3/14...

Comment #532 - Posted by: Cully24 at March 18, 2008 3:49 PM


95# thrusters / rope pullups



Comment #533 - Posted by: g.luke at March 18, 2008 5:58 PM

Fair winds & following seas Senior Chief. It's always tough to lose a brother Navy Chief. I know you will be "on watch" for the rest of us until we can relieve you. Meanwhile, keep a weathered eye out for the rest of us earth-bound Sailors.

Comment #534 - Posted by: Jim at March 18, 2008 6:10 PM

chose this WOD to miss for our group WOD @ CFS since I don't have a rope

Comment #535 - Posted by: Jeff & Charity @ CF Snohomish at March 18, 2008 10:02 PM


Comment #536 - Posted by: Mulcahy at March 19, 2008 1:13 PM

No rope. Couldn't grip the towel I grabbed over the pullup bar. need to get a smaller towel (used a regular bath towel)

Did a "heavy fran" instead.
115# thruster
+ 10# pullup (should have done +25#)

50# thrusters
Double up on ring rows (42-30-18)

Comment #537 - Posted by: jmcneal at March 20, 2008 7:22 PM

Don't have a rope. Tried bath towel over the bar, but that was to fat to hold on to.


Did "heavy fran"
115# thrusters
+10# pullups (should have done +25)

50# thrusters
42-30-18 ring rows.

Comment #538 - Posted by: jmcneal at March 20, 2008 7:25 PM

75 lb thrusters
5 squats, 5 hanging knee ups, 5 mountain climbers for each ascent

Comment #539 - Posted by: rawhide at March 20, 2008 10:36 PM

3/21/08 - 10:31 - Thrusters as Rx'd, did jumping towel pullups

Comment #540 - Posted by: Jeremy Stecker 30/m/174 at March 21, 2008 8:05 AM

Age 36
BW 186
CFWU 2x15

23:43, subbed towel pullups for rope climbs

Comment #541 - Posted by: Tim in VT at March 21, 2008 11:33 AM

For time:
115 pound Thruster, 21 reps
36 towel pullups
115 pound Thruster, 15 reps
27 towel pullups
115 pound Thruster, 9 reps
18 towel pullups


Comment #542 - Posted by: Jerome_Chicago_26/m/151/5'6" at March 21, 2008 9:41 PM

Thanks Tommy V.

situps to 10 degrees below horizontal
100# assist on pullups and dips

21-15-9 95# Thrusters

Alternating with

60-45-30 towel pullups with 130# assist, switching grip and side frequently.


Comment #543 - Posted by: rbst M/32/5'10"/190 at March 24, 2008 5:54 AM

************************************ 03/20

Towel pullups and thruster to bench.


Comment #544 - Posted by: tommykrackcorn at March 24, 2008 6:49 AM

************************************ 03/20

Towel pullups and thruster to bench.


Comment #545 - Posted by: tommykrackcorn at March 24, 2008 6:50 AM

Thrusters as rx'd;
subbed rope climb for half strict towel pull ups and half kipping pull ups (without towel), rounds of 45; 30; 15 reps:


Comment #546 - Posted by: ZG at March 24, 2008 10:18 AM

95# Thruster, 21 resps
270 ft on this endless rope device, started at max resistance but loosened it up as time went on
95# Thruster, 15 reps

quit at 17m 20s - out of time

Comment #547 - Posted by: EMelton at March 24, 2008 4:37 PM

cfwu x 2 no pullups
115# thrusters
subd 7 see saw towel pullups per ascent

Comment #548 - Posted by: kcm at March 25, 2008 5:46 PM

Doing regular PU's now which slowed me up big time.

Comment #549 - Posted by: NYCRaiders at April 1, 2008 5:49 AM

CFWUx3, minus pull/dip

Subbed 15 jumping towel pulls for each climb, used 75# for thrusters (BW 130ish)=

21 thruster 75#/180 jtp/15 thr 75#/135 jtp/9 thr 75#/90 jtp


Comment #550 - Posted by: Sarah at April 5, 2008 12:49 PM

2 mile run + CFWU, then wod. wod scaled to 65lbs and 30-20-10 regular pull-ups. 15:09.

Comment #551 - Posted by: bigmarc_nb at April 7, 2008 5:44 PM


70 pound thrusters, pull-ups

Comment #552 - Posted by: metallicat at April 8, 2008 5:33 PM


as rx'd 34:02

Comment #553 - Posted by: hoss at April 12, 2008 10:02 PM

God Bless MR.Tom i will be using my climing rope a lot more with this workout.

Comment #554 - Posted by: Ricky at April 18, 2008 11:33 AM


44 minutes as rx

Comment #555 - Posted by: 403 at May 30, 2008 8:28 PM

115 lbs thruster 21-15-9
Chin 21-15-9
could not do towel pullups basically a heavy Fran for me.

Comment #556 - Posted by: joe9 at June 4, 2008 6:13 AM

Did this like a heavy fran w/ rope pullups:
115 thrust and towell pullups

Comment #557 - Posted by: PTM nyc - 23m - 166 at July 11, 2008 6:12 AM


115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents - ONLY USING ARMS
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents - USED LEGS TO SUPPORT
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents - USED LEGS TO SUPPORT


Comment #558 - Posted by: Kev Briggs at October 23, 2009 3:47 AM

15 X 85# Thruster
15 Towel p/u
12 X 85# Thruster
15 Towel p/u
9 x 75# Thruster
15 Regular p/u


Comment #559 - Posted by: WR at October 23, 2009 6:02 AM

95# Thrusters

10:50 (pr)
previous: 11:30

Comment #560 - Posted by: AMERICUS at October 27, 2009 6:32 AM

CrossFit Coolum Beach .

Greg 37 Male 70 kg
Towel Pullups 50kg Thrusters

Tara 22 Female 67kg
Towel Pullups 40kg Thrusters

Comment #561 - Posted by: Greg at November 2, 2009 2:32 PM

Time 19'30''

Comment #562 - Posted by: Diogo Roque at May 22, 2014 12:39 PM

Looks awesome !

Comment #563 - Posted by: Syed Aamir at May 5, 2015 4:26 PM

38:17 Rx

Comment #564 - Posted by: gjosephsen at June 18, 2015 4:04 PM
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