Never done this one before. I like it! I'm loving all the ME days lately.

Super. Practice for Fran. Virus is slowly going away. Thanks for the very early post

I've been playing with heavy thrusters for a while now.

grippin on it

hmmmmmm..... haha this should be interesting

1730 wod from friday

7x1 thruster real dozier workout

going for 195 probably

"Coaches who can outline plays on a black board are a dime a dozen. The ones who win get inside their player and motivate."

Vince Lombardi

No idea where to start:
front squat is 255
push jerk is 245...

start at 185 go to 225? any ideas

I was wondering just the other day why we never did max effort thrusters.

Thanks to all my Brooklyn people and Mike and Keith from the Box for my 1 year CrossFit anniversary/ going away party.

I had a great time and love my new tiara! I'm going to miss you guys so so much.

where are you going away to, Allison?

oh man my shoulders are still sore from the hang power snatches the other day...

i have no idea what weight to do!

I was just talking about how there have not been heavy thrusters in so long.

YIKES!!! thrusters are my nemesis..

LOVED the CrossFit Baltimore seminar....Is there a limit to how much you can post? I can't say enough how well worth my time and money this was. Robb Wolf was an excellent speaker. I loved getting all the science behind the machine, it's right up my alley and it just made me want more information. Andrew Thompson was a fabulous coach, unbelievably motivating on every level and obviously a great human being too the way he was able to relate fitness back to health and independent living for all people, not just elite athletes. Tony Buddig was eminently patient with my over-enthusiasm for all the lifts, my uncanny ability to leave out essential elements and he hung in there to help FIX all of it. The facility was beautiful, the host CrossFit in Baltimore could not have been kinder or more hospitable. Their director of operations is definitely sticking his neck out to create a crossfit community there, I wish them the best and hope that they host another seminar. Jon Gleason was a wealth of knowledge and presnted in a way that made you laugh but also would make you not forget easily. Maggie was a great demonstrator and teacher. Every single coach (all of whom I have NOT mentioned)helped me take away something from this weekend. I look forward to attending one of Robb's Nutrition seminars (whenever he's ready 3-2-1 GO) and would love to add a CrossFit Kids course to apply to my Pediatric Occupational Therapy Practice (midatlantic is good for this Delaware girl, hint hint). Thank you, thank you thank you, thank you.....etc... :-)

I like it...but have a question or two. How strict is the definition of a thruster? Front Squat and Push Press only? Can you jerk? Can you split jerk?

Another excellent video, thank you.

I am always amazed at the very high level of instruction that I see on this website, it's just phenomenal.

Comment #17, TominSF:

My two sense on your topic is that I like to do it like the video in the "exercises and Demos" section. For today, it's Greg and Annie showing thrusters using various weights:

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

What ever way you decide to do the exercise make sure that you blog how you do it so that you can do it the same way the next time that WOD comes along.

Have Fun, Train hard,

Billy

So I invited a friend to 'workout' with me before boxing. He thinks my workouts are kinda wussyish. We did Saturday 080426 Snatch Run 400. He tried to quite after the first round. I told him to strip the bar and keep going b/c I had already been visited by Pukie on my second round. I told him he could stop after the 3rd round if he still wanted to quit. He did. After I finished he said,"I don't need to go see that IronMan movie now cause I just worked out with him."

I think it says a lot more about crossfit than it does me. (My time was double Speals. Even with the speed socks.)

I think we have another convert.

Get some!

jakers

Can Anyone recommend a good warm up routine prior to this workout?

Yeah do the official crossfit warm-up, you can find it in the faq's

Nice shades Branden. Lookin good!

Cool, I was just thinking the other day it's been forever since a thruster max effort.

Nice to see some videos form the gymnastics cert surfacing. The intro to the vid is very cool and it illustrates the point that I was going to make about how essential this cert wast to my overall CrossFit education. Roger, Andreas, Russ and Danny put on an awesome cert and I can't say enough about how good these guys are at what they do. Get to one as soon as you can!

Seeing that pic make me miss San Diego that much more.

Thinking about what weight to do, should it be about the same as your 1RM push press?

My push press is 135 and my max squat is 315. I'll start at 155 and work my way up. Unless someone has a better idea.

Yay, CF Baltimore! Psyched that you guys are up and at it! Can't wait to come by for a visit next time I'm in town!

Jakers #19

I hear you. I had a mate come and visit on Saturday so I told him to bring his training gear. Thought I would give him an easy one - Cindy. He said he wanted to do it all the way through without assistance. After the first set of 5 pullups he had to go to jumping pullups. He only got 9 rounds and I called it at 18:30. He said today that he can not even walk and it was one of the hardest workouts he has ever done. Crossfit - that very humbling experience.......

#20: murph or eva would be a good warmup

(what is this CFWU I keep hearing about?)

This is goignt o be fun, at least it's pushing and not pulling. Gina followed by wieghted pullups got my lat...little pull in there somewhere but I am good now. Just need another day to heal. See you there..

I've been browsing various CF affiliate sites and different places/dates on this main site and I've been thinking of the way we may talk about folks who do not CrossFit.

It's not that these people are bad, slobs, stupid, or wrong. Rather, they either choose to live a little differently, with less demanding levels of exercise, or more often, I think, they have no idea.

What if everyone CFed?

i sprained my wrist today, and the pain only comes if i bend my wrist back. having that in mind, should i go with this WOD tomorrow?

as rx'd

50-60-65-70-75-77.5-80

all weights in kilos

#30. Recommending Eva or Murph for a warm-up is brilllllliant! How about a touch of research.

#33 Arrow

Nope, be smart, heal first, then work out. Sub with something that does not involve your injured body part.

Have Fun, Train Hard,

Billy

Alex Eaton, is that you at CF San Diego, front left?

...or do Murph then Eva for the cool down

FAQ 1.8: What is the CrossFit Warm-up (CFWU)?

Answer: http://www.crossfit.com/cf-info/faq.html#General7

San Diego cert was absolutely bad ass! Thanks to all the trainers for doing all that you do, you guys are the best in the business. Coach Burgener showed up, holy shit that was cool. I feel stronger and smarted just being in the same room as than man.

Special thanks to Jimi, Nick, CJ, Adrian, John, Dave and Nicole. You guys rock!

Congrats to the Baltimore Level I's as well.

Just wanted to say thanks to all involved at the San Diego Level 1 Cert this weekend. The coaching every individual received was incredible. After two years of doing it on my own, the trainers technique instruction opened up a whole new world for me. Thanks.

talked to someone today about a "kipping weight assisted pullup," for instance on a gravitron machine.
i realize the technique would be different and that there are other options for someone at that skill level, but is there anything actually DETRIMENTAL in doing a kip on a assisted PU machine?

I'm a few days behind. Just did "Angie" tonight, and "she" kicked my butt.

2 months into CF, second time doing "Angie" - 1st time I could only do 50 pullups, but, got them all tonight as Rx'd 29:11. Just happy to have made it through in one piece.

m/40/205

Kgs
45,55,65,70,75,80(fail),80

Had PT before the WOD was posted; so we did...
10-9-8...1 of
265# deadlift
HSPU
DB Snatch 50#
23:00

Maybe hit these thrusters this PM.
Have a good day.

Thanks to all the coaches at San Diego! I had a great experience, learned the true definition of fitness, got my ass kicked, got sunburnt and knocked five minutes off my Fran!

NS

Thanks to all the coaches in San Diego. I had a great experience learning the proper ways to teach people how to execute the true definition of fitness. On top of that got my ass kicked, sunburned and knocked five minutes off my Fran time!

Nathan S.

CFWU x 3

As rx:

135-145-155-160-165-170-175

I didn't go up on my toes. Next time.

21-15-9 reps of:

Jumping squats, 45# bar
Shoulder press, 45# bar

Unfortunately an Australia soldier has been killed in Afghanistan today . Lance Corporal Jason Marks, a married father of two who grew up in Yeppoon near Rockhampton, was the fifth Australian soldier to die in the central Asian nation since 2002.

Please keep Cassandra and the two young children in your thoughts.

RIP Digger and thankyou

http://www.smh.com.au/news/world/commando-lived-dream/2008/04/28/1209234690844.html

33 m 193#

CFWU x 3

As rx:

135-145-155-160-165-170-175

I didn't go up on my toes. Next time.

21-15-9 reps of:

Jumping squats, 45# bar
Shoulder press, 45# bar

Alright, just to clarify, the first time it said that it didn't post and I couldn't remember what I typed so I typed another post. So no I am not drunk and repeating myself.... yet.

Alright, just to clarify, the first time it said that it didn't post and I couldn't remember what I typed so I typed another post. So no I am not drunk and repeating myself.... yet.

I was curious about this one when I saw it, but afterwards I knew I could have gone heavier, but the gym cops will kick me out if I drop weights. booo.

135,155,185,195,205,215(f),205,205

This is also the first time I could get my own bodyweight overhead! So I'm relly close to being able to C&J my own weight!YES!

Iam really sorry for the stupid question, but I want to make sure Iam doing it right. So there are seven sets by one rep? Is that it for Monday 28th? Is that really enough for the workout? Iam pretty sure that my question sounds kinda damm, but still.
Thanks.

Iam really sorry for the stupid question, but I want to make sure Iam doing it right. So there are seven sets by one rep? Is that it for Monday 28th? Is that really enough for the workout? Iam pretty sure that my question sounds kinda damm, but still.
Thanks.

#54 Roman - yes seven sets of 1 rep each. yes for Mon 28th. workout sounds like it isn't enough but the idea is for you to do max weight each time, or even increase the weight as you go along till failure.

m/34/213/5'11

95,135,155,165,185,195(f),185(f)

First time doing max thrusters. Was shooting for 205. I'll get it next time

#16 Mara - Agreed. Andy T. is a phenominal coach and it was an honor to learn from him and the rest of the good people this wknd at the Baltimore Cert.
Great facility and definitely worth checking out for an CF'rs in the area.

M/26/170

135,145,155,165,175(f),175,180(f),180(got it!!!!)

Question: Are thrusters supposed to be more taxing on your upper body than lower body? My legs feel fine, but my arms and shoulders are toast! Maybe its cuz on the CFWU, I started doing ring dips...

First time for thrusters. Provides a good baseline test for how strong I am with this exercise. Based today’s weight on my press (shoulder - for anyone not named Rip!) as it is weaker than my squat. Not unhappy with today’s results. Need to work on balance. I feel it will come when I do multiple rep sets with lighter weight. I also need to work on lower back strength.

As rx’d with “Official x-fit w/u

95/105/115/125/135/145/155

Could have gone higher quicker, but once again it was the first time I have ever done Thrusters.

Have a great day, all!

Tom

**** CF Baltimore Cert ****

Thanks to our hosts; Joel, Donna, and Lauren. You guys were great and made us feel very welcome.

To all the participants...you all make CrossFit what it is. Thanks for all your energy and great attitudes!

To all my fellow trainers, thanks for all you do during the seminar & behind the scene to make these things a success.

See everyone next time!

95/115/115/115/115/115/115

I think this is my first post to comments although I've been dabbling with crossfit for a while.

#32: I think your right about people living a little differently but more so that they don't have any idea. I have only been a convert for about a month now but I can't think of many general conversations I have had were I haven't mentioned CrossFit as some stage. I found that you have to almost be the best car salesman in the world to get the message across. People seem to be driven by the masses in their lycra outfits, doing their isolated exercises and sitting about in hot-tubs. I think most people just want to tell everyone they are a member of a gym rather than make any progress.

170-170-170-175-180-185-190

felt cool to thruster my body weight, but my right trap hurts like hell now... can't turn my head

49m/5'10"/223
I'm looking for suggestions. I've had a great 6months with crossfit, but a shoulder impingement problem has left me unable to do any pressing or overhead exercises. I've had 3 cortisone shot in the last 9 months and I have spent the last 4 weeks doing therepy. Today I attempted to do a set of push ups and dips...I could do neither without extreme pain. I can't describe what it felt like to do a KB swing. Any suggestions besides surgery?

33/M/185

185
205
205
205
215 pr
225f
215f
205
185

Thrusters:
1) 135#
2) 155#
3) 185#
4) 210#
5) 225# F
6) 195#
7) 185# for 5

Starting my 3rd week of CF, woohoo!! Feeling good.

CFWU x 3

Thruster WU 135# x 5

155# x 1
175# x 1
185# x 1(failed)
175# x 1(failed)
155# x 1
165# x 1
165# x 1

Can't wait for tomorrow!

WOW! CrossFit Baltimore Cert was phenomenal. I was on such a high from the experience, the knowledge and the exposure to so many incredible athletes that I was virtually unphased by the fact that it took me 5+ hours to get home vs the 'prescribed' 2.5!!!! I sat in lines for gas reviewing my notes, flashing back to the slew of profanities gushing out of my mouth as I finished my 3rd round of FGB, and all the time thinking, "I want more!"

We have been armed with information that can change lives. I am so privileged to have been part of this and am incredibly pumped to go share it with others.

Thank you to each trainer for their contributions and a big thanks to CrossFit Baltimore - good luck!

I left out Rob Miller and Pat Sherwood....sorry guys you two were also beacons and indispensable at the Cert in Baltimore. Thanks to you both...

My wife is running a bit behind and so did 'Angie' on Saturday. She started off by telling me that her abs were killing her from 'Michael' and that she probably couldn't do any sit-ups. Well she managed it in 31.36. Although the pull-ups were on the gravitron she did manage a pr along the way of the most push-ups in anyone sitting ever. I also noticed that the whole of the gym was watching her (globo gym) and this saw her through to the end of the squats. Go get em Tiger.

Thanks to CrossFit Baltimore and all of the awesome coaches who were there. It reiterated for me the beauty of CF, not just the workouts and the science, but the community. What an incredible environment in which to learn and push myself passed what I ever imagined. Thank you!

I also want to thank Kelley and Steve at CF Ocean City, MD for the great prep!

43/M/6'3"/200

4 rounds for time of:

400M and 50 squats

13:21 (last time=14:00)

Saving myself for Fran on WED

age 41
bwt 210#

1-135
1-155
1-185
1-185
1-185
1-185
1-185

m/39/199

cfwu

1x115
1x120
1x125
1x130
1x135
1x140
1x145

The Baltimore Cert. this weekend was awesome! After crossfitting for a year my wife and I went in with high expectations and we were blown away. Robb Wolf's knowledge, Andrew T's passion(not just for crossfit but for people), Pat's dry wit & common sense delivery and Tony B's ability to tie it all together, made the experience unforgettable. Not to mention the knowledge and instruction from the other trainers. Maggi from Crossfit Fairfax fixed 20 years of squatting wrong and subsequent knee problems in 2 minutes. Crossfit Baltimore is an impressive facility. I hear it all the time but after experiencing it my only regret is not getting to a cert sooner. Thank you all

GOD bless Cassandra and her family with peace. Thank you LCpl Jason Marks for serving your country~

41yo/f/155#
lisaqwu x1
thrusters
65#-1x, 75#-1x, 85#-1x, 95#-1x, 105#-1x, 110#1x, 115#-1x

33/M/189

155
165
175
185
195
205 (f)
205
210 (f)
210 (f)

BW=185
Age=28

135
155
175
185
195
200 (f)
200 (f)

Comment #18 - Posted by: Billy

Thanks for posting the link of the video for everyone. This should give everyone an idea of what a really heavy thruster should look like.

Again why it behoove's us all to reference the FAQ's and Videos pages frequently!

David
CF Chatt

#48 Rookie - No one can ever have the right words to express sorrow at the loss of a hero like the fine Aussie men & women being lost in the mid-east. I'm sure anyone who reads these posts is feeling for your loss, and the loss of his family.

Who makes up the HERO wod's? Sounds like one is needed for the Aussie HERO just lost in Afghanistan....call it "Digger"? All ready sounds challenging, like it needs lotsa Burpees and other such ground work.

3-2-1 DIG IT!!!!

M/80kg/26/184cm

My first post

Been doing crossfit for about a month now. Have been lifting weights for a while before, but not with any intensity. This is the biggest challenge for me at the moment.

Todays WOD

45
50
52,5
55
57,5
60
65
Never done anything heavier over head, so I am satisfied with that, could probably started a bit heavier though.

Also did the deadlift from earlier.
90
100
100
100
90
Have really bad technique in the deadlift over 80kg. Cant keep me back posture right. Loose the lumbar back in flexion early in the lift. Dont know what to do about it. Any tips? Just go lower and work it up?

RIP LCpl Marks and salute to Diggers (and all our allies) putting their necks on the line to fight evil.

Stick #64, stay with Physical Therapy longer, at least 3 months before you give up and go for surgery. Be patient, it takes a while, but it does work. Try bouldering on an easy rock climbing wall as therapy. It really helps with the smaller muscles that hold the shoulder together. If you can find a "Treadwall", set it at a low angle (never beyond vertical) and use it for 15 to 30 minutes. Awesome workout and it's great for your shoulders.

sinebad! come to align my brother! head's down, hooves up and 4 on the ground.

First day back after surgery. Felt good to be back at it.

Thrusters:
1) 65#
2) 85#
3) 95#
4) 95#
5) ?? #
6) 115#
7) 135#

Can't remember what the progression was but did finish at 135#. Little weak on the last one but got it up.

JFG

155, 160, 165, 170, 175, 180, 185, 190(failed)

What an awesome group at the Baltimore Cert this weekend! Everybody was so enthusiastic and eager to learn. We had a great time! Congratulations to those who got their first muscle-up! Grat job everyone! Hope to see you soon :)

M/40/6'2"/200

135
145
150
155
165
170
175(F)

M/29/5'10"/189/nyc

Jumped right in after doing some joint warmups

1x10/1x5 @45, 1x5@95, 1x3@115 wu

135, 145, 155, 165, 175, 170, 165

Failed on first attempt of last 165, mainly because of lack of transition from squat to press. Immediately dropped back down into the squat and powered through, so was happy.

Finished with 2x8@95 just for fun, followed by 4x15sec L-hangs.

m.34.180.71

First time heavy thrusters.

115.135.145.155.175.185(f).185(f)

I hope it is due to the PHC from the make up day yesterday.

It is what it is.

Oh, my 17 month old daughter showed me how to do front squats the other day...she learned them from her 3 year old sister who has taught her burpees, thrusters and lunges.

Proud father indeed.

#81 - NorNap . Lift lighter and clean up that form! You are going to seriously hurt yourself doing 100kg deadlifts with a loose back. Tighten everything before the lift, breath in, and don't let your back position move, at all. Work it at lighter weights, and get someone else to critique your form while doing them. Good luck.

As I was driving home last night from the Baltimore cert, I was struck, again for the first time, by the uncommon quality of the men and women with whom I'd spent the past two days. The trainers, Andrew Thompson, Jon Gilson, Tony Budding, Pat Starret,Rob Wolf, and and Jeff T. were all bright, articulate, patient, helpful, top drawer all the way. But what really worked on me is the outstanding quality of the attendees, the enlisted men and women. What is it about CF that attracts such an uncommonly brilliant group of people? I think the answer may be found in CF's difficulty and complexity Not everyone is cut out for CF, not everyone is willing to go at that intensity, to be pushed to the wall and then have the wall moved back, again and again. Only people who can stick to it, who can perserve, who are patient and are willing to drag themselves off the floor and show up tomorrow can be CFers. It's the same quality that drives folks through medical school, through BUD/S, and countless other human endeavors that are hard and long. You gotta grind it out. Not everyone is willing to do that. There's another thing: CF, because of it's complexity, constantly keeps you humble and right sized. No hot dogs or prima donnas here. Got a kipping pullup? How about an L-pullup? Got a muscle up? how about 2 in a row? hey, get some more shrug in those cleans. Only decent yet confident hard working people can stand up to the unremitting zone of failure, fatigue and form faults that rings our CF experience. The same qualities that enable us to weather the intensity of CF also enable us to be better members of our communities, more productive at work, better spouses and parents. We're forging elite fitness, not molding it out of wet clay. That's what makes
CFers, from Coach on down, so remarkable. They're my friends, my comrades, they're CFers. Thank you all.

Did "Diane" today. Full ROM handstand pushups! I'd be alot happier if I didn't have to grip the pillar with my feet to get up, but it will come.
21-15-9 reps of
105 kg deadlift
Full ROM Handstand Pushups against a pillar.

Broke DL sets into 9-7-5-6-5-4-3-3-3
Broke HSPU into 9-4-4-4-3-3-3-3-2-1-3-3-2-1

Whoops Time was 17:30.

37/m/243

155
165
175
185
195
205(f)
205(f)
195(f)
195

Still suck at these ME days

21/M/5'9"/160

115,125,135,140,145(f),130,95x10

#92, John Wopat, I completely agree that CF "enable(s) us to be better members of our communities, more productive at work..." Since starting CF about 7 months ago, I've noticed a significant increase in my grades at school. I can only credit CF for this because if I can be dedicated to one thing so much, then why not be dedicated to everything just as much.

25/m/185/5'9"

135-155-175-180(f)-180-185(F)-185

this is a good one, katon where were you saturday, that one was crazy!

viva la revolution!

My humble thanks to all the trainers, participants and hosts of the Level One Certification in Baltimore this weekend. As a home-schooled CrossFitter for the last three years I am grateful for the opportunity to see and hear the most passionate and professional group of trainers anywhere, realize how much I don't know and instill in me the desire to learn more. Special thanks to Pat, Andrew, Jon, Rob/Robb and Maggie.

28/m/205

3 x CFWU

10 x 45
10 x 95

135
185
185
185
190
190
190

5K - 24 mins

A year ago I couldn't do one 95# thruster!

115 - 135 - 155 - 175 - 185 - 195 - 200(PR)

Previous PR was 135 as part of heavy fran. This was awesome!

bw 165

95
135
155
165 (f)
145x1x3

john wopat-

great post, and nice to see you around here again.

fantastic gymnastics video today!

John, here here, I'll drink to that. Had much the same thought process in my head after the certs I've attended. Great people are infectious.

Thrusters, 155, 165, 170, 175, 180, 185, 190

Should have done more, poor time management this AM.

I'm certain a coach would have been yelling at my form this AM - didn't set up the camera, but I could tell I was giving up the 'back and down' hip movement too easily just because, with a weight in my hands, I can.

This one is a big flexibility challenge for my hands/wrists - I can tell I'm much more efficient when I can front squat with a proper racked position, but above 135 or so (or w multiple reps) the wrist pain is more than I'm willing to trade for efficiency. End up holding the bar in a 'press' grip, as close to chest as possible, but not 'racked.'

24/f/5'6"/146

55/65/75/85/95(f)/95/105(f)

2xcfwu

135/155/165/185/165/185/200

27.m.6'4".230

In Kg:

50kg-60kg-70-70-80-80-85-85(f)

3 x 5 sets of Thrusters @ 60kg.

Then Chest Workout.

20/M/195/6'1"

115/135/145/155/165/175(f)/170

Bad day for me-should have started off heavier and rested longer in between sets.

46m 200#

125-145-155-165-175(not one movement)-175(solid push from bottom to lockout without pause)-180

then 50 1/2 bodyweight (100#) thrusters.

Question: On the CF North performance chart, they list those 50 1/2 bodyweight thrusters as a target performance. Are they consecutive or not?

As rx'd
105
135
145
155
165
165
175
400M swim to loosen up

warm up: 1 mile run

3x5 95lbs thrusters for warm up.

135,155,175,185(F), 185, 165,175.

warm down: 10L/10R KB snatch's 30 abmat sit-ups
5 rounds.

Allison, you should stop by Chicago on the way out to Cali to see the greatest city in the country...plus I am thinking you may be able to help push CrossFit onto all these mopes out here.

been doing cross fit for a month now,
this is my first post,
did my first thrusters two weeks ago...

as rx'd
135, 145, 155, 165, 175, 185, 185

did tabata on the treadmill at 22km/hr afterwards...
feels great, thanks crossfit!

41/f/5'10"/165

CFWU x 2

40 x 5, 50, 60, 60, 70f, 60, 60, 60, 70 (got it)

M/26/165

145, 155, 165, 175, 185, 195(m), 195(m)

Baltimore Cert was great! Andrew Thompson - your passion for CF is inspring! Boom - it is agressive! Jon Gilson - good to finally meet you! Tony Budding - thanks for all the information and tips! Pat - I will always remember your presentaton from the dog poop reference to reverse wrist curl guy in the gym telling you something isn't safe! Rob Wolf - your knowledge seems endless and thanks for sharing some of the science behind what we do - your deadlifts don't look too bad either - Jeff T - your muscle-up instruction was awesome - I am extremely confident that I will pound out my first muscle up in the coming weeks! Maggie - I don't even know what to say - your passion is evident in your instruction in the group sessions. The weekend was great (except for maybe in round 5 of the burpee workout - just kidding - loved every minute of it - Thanks Jesica for the motivation) and loads of great information!
To all the participants that I met and talked to, it was great to meet you and if you are ever in Chicago - please look me up.

m/165/36
cfwuX1

115#X1
135#X1
145#X1
155#X1
155#X1
155#X1

going this "heavy" makes the thrusters less explosive which is a weird feeling after doing it fran-style.

I was betting on CFT today, so I was surprised to see this. I don't remember seeing this workout before.

185, 185, 195, 195, 205, 215, 215.

I have a blister right in the middle of my palm from todays WOD. Strange.

185
185
195
195
205-M
205-M
185x2
185X2

I agree with Justin (Comment #116), I used a rack that is in front of a mirror, and it was the worst slow motion thruster to watch!

#64 Agree with 82 and add the following.

I had a serious bout of shoulder impingement. That recovery only came about from time (no surgery), i.e. staying away from any shoulder exercises causing pain. You may need to modify your exercises to allow inflammation to subside. I still have the most problems with dips, especially ring dips, and skip in CFWU. For pushups, I use narrow hand position which does not bother my shoulders.

I am not a doc, but understand shoulder impingement involves inflammation. To avoid recurrence, I am trying to train smarter and more frequently use meds (aspirin/ibuprofen) and ice to treat shoulder tweaks (which still occur). You may already be doing all of the above.

I also started drinking green tea at least once a day. Internet info and research indicates green tea is a natural anti-flammatory, and I hoping it may control and prevent inflammation while minimizing use of meds.

A bit early to tell, but since starting Crossfit 4 months ago, my shoulders have held up quite well, even with all of the overheads. (Crossfit schedule also provides good recovery time after shoulder workouts which may be a significant factor.)

Good luck.

145# is where it ended, couldn't lock out 150#. looking for metcon tomorrow!!

Check this video out. It's Doctor Weil coming out on Larry King Live in support of Gary Taubes.

http://www.youtube.com/watch?v=aoQGRJqGQTs

Baltimore Cert was a blast. Thanks to the trainers for all of their terrific insight. I must admit, Walking Is Tough Today!

John Wopat, Nice Meeting You, You Are The Man!

Age 38
Bw 75kg

1x60kg
1x80kg
1x85kg
1x90kg
1x95kg
fail on 100kg

I hate to be the umpteenth person to chastize #30 for reccomending some extreme WOD's as a warm up for a WOD. But there's a reason they're called
"workout of the day" and not "workouts of the day". Warming up with Murph would be a fantastic way to sap your strength and potential gains.

Hey all,

Does anyone remember what the specifics of the workout that Pat and Adrian did in the recent past?

I think it was 10 rounds of 10 reps of:

dumbell full squat cleans
clapping pushups

Is that right?

158lbs, 5'6", 31yo M

145, 155, 165 (fail), 155, 155, 165, 165

Cleaning to the squat position and starting the thruster at the bottom seems to work well.

Post #125, that's it!

Ten rounds for time:
10 Dumbbell Hanging Squat Cleans (35#)
10 Slapping Push-ups

Can't seem to access the video from work today. What was Pat and Adrian's time?

First WOD. 38/M/6'3"/178

First time to do a thruster.

65#,65#,65#,95#,95#,95#,95#

I like what I have read about CrossFit. This should be a fun process.

48 yoa, 157lbs

95, 115, 125, 135, 145, 150(f), 150(f), 135

Had problems locking out at 150.

29/m/210

as rx'd

175
185
195
205
215
225
235(f)

CROSSFIT BALTIMORE CERT #1 ~ BIG THANK YOU

~A big thanks to GREG and LAUREN Glassman for creating the best fitness product out there (and for free might I add). Thank you for giving me a legitimate reason to leave my day job. You put the knowledge out there, and only an elite few combine it with action to create results.

~Thanks for all the instructors for sharing their stories. PAT and his own introduction to CF, JEFF and his emotional reward getting a grandmother to squat to a d ball, JON G and his 20 minute pep talk about building his own affiliate as well as telling me that '300' was a good # to reach for before I began fight gone bad before my 1st time doing it, ANDREW T tearing up talking about his own grandmother, Tony for his stories that really made me laugh, ROB M. for the excitement at the birth of Greyskull and ROB W for his attitude on clients and diet. And for MAGGIE letting Jon show the strength of her traps.

~Thanks to JAMIE for taking the time to share stories. I hope I have a son one day saying to me "one more round Mom!" Love that video, true inspiration.

~A big thanks to my instructor (JOHN SHEAFFER,AKA Johnny Pain, CrossFit Greyskull, Folsom PA) for introducing me to CrossFit. He is a true student of CF and a great mentor for me. I also have to thank him for telling me that "no one called time yet, keep going faster" on the clean/burpee workout on Day 1 of the seminar - he knows just how to motivate me.....
AS WELL AS....pushing me to max intensity, telling me that an expert is a master of the basics, dealing with me when I become the "angry weightlifter", telling me "no count" until I do it right, forwarding me Jon Gilson's article 'Beautiful girls', showing me the "nasty girls video", leaving an olympic bar w/training wheels in my living room when I asked him for help with my technique, quoting Greg Glassman, educating me on CF, AND CARING ENOUGH to help me walk away from overdieting, overtraining and figure competitions. Being blunt, I finally get my period again, can go #2 regularly and I am not afraid of carbs. I could go on..thanks for demanding the best !!!!
"Do you want me to be a good athlete of yours or a good instructor?" John's answer..."BOTH!"

~And for CATE KELLY (another female monster), CrossFit Greyskull, Folsom PA who could not attend at the last minute ~ you were truly missed by John and I. As I type this, Cate is at home trying to beat my max deadlift effort of 215 lbs from this 6 AM class morning....John just called... she got 220 max dl. Cate, you truly keep me on my toes.

~Thanks to alll the new friends I made this weekend and for Baltimore hosting the Cert.
Loved conversations with RICH the fireman, WENDY, and JESSICA for getting me through Fight Gone Bad.

Doubled up on WODs because I missed Fri.

Deadlifts 225,255,265,285,285

Thrusters 135,155,155,155,155
My shoulders are dead from the Sat WOD that I did yesterday and weights were pretty disappointing.
After ME thrusters I did 5 sets of 15 thrusters with #45 bar, working on form and getting out frustration.

WOW.....where do I begin? The Cert. in Baltimore this weekend was amazing. I have been doing CF for over a year, and I was humbled by how much I did not know about coaching and performing the moves.
To our hosts, CF Baltimore---the facility and and hospitality was amazing. Thank You!!!

To the coaches---all of you were amazing. I could have stayed for a few more days to watch and learn from you. I will mention a few that really helped me.
Maggie--thanks for pointing out my shoulders are not as wide as i think they are in my squat. Your instruction helped eliminate the piriformis syndrome I have been experiencing for the past 2 weeks. Thanks for fixing my kip also.
Jeff---I have never even attempted a muscle up and in a matter of minutes, I had completed my first. I appreciated your you encouragement and your excellent coaching.
Pat---the first person to take reps from me....I hated you at that moment in FGB, but I thank you for pushing me to be the best that I can be.
Andrew---thank you for sharing your passion for CF and people in general. I was inspired by the stories you told and the raw emotion and you bring to coaching, WOD, and public speaking.

Other coaches---although, I did not mention all, I learned something from each of you and appreciate how you spent 2 days with us to make us better.

31/m/190

as rx'd

170
175
185
190
195
200 (f)
200

75
85
95
105
110
115
115

1000m row cooldown 3:57
49/m/270.5

Chose today as more of a play day at the fire hall. I practiced form a lot for front squats and thrusters, as it's been forever since I could perform these safely on my sprained ankle. I was doing 5 reps of front squats and then 3 reps of thrusters until I just went for it for a couple of sets of heavy thrusters. Worked up to 165lbs for 1 and that felt fine, I just didn't want to push off the ankle too much. I also tried some hang power cleans and they felt pretty good, too. Ankle is no where I thought it would be by now but it's slowly getting better. I'll probably try jogging this week.

Post-15 minutes rowing for meters=3906. I'll get 4000 next time, today I was lacking in 'pop' and I was using a crusty old Concept 2 that has probably never been used over 1-2K.

m/26/215/6'4"

135
155
185
195
205
215 f
215 pr

CFWUx2
Thruster WU at 5x2x45 and 5x1x55

WOD
70
75
80
85
90(f)
85(f)
Dropped down for additional practice then resumed
85
85 Did the extra rep because new could do 85 and didn't like the (f).

m/37/199

Wow. First time doing thrusters. Wanted to work form and establish a baseline for future wods.

CFWU*2

45*8
95*5
115*2

then
135,
145
155 (f) at bottom of squat
155 (f) at extention
145
155
155 (f)
145
145

cool down with 95*8 for form

Needed some cardio, so
500m row warm-up
Tabata row (total 1053 m)
500m row cool down

32/F/5'10"/155#

First time working on thruster singles:

95
100
110
115
120
125
130

I'm not sure "football ready." I looked for the vid all morning and couldn't find it.

I have to workout at home today and don't have access to enough weight for thrusters- plus I wanted to try this when I saw the vid.

m/59/175/74"

Thrusters 1x each
95
105
115
125
120
120
125

M/22/6'1"/185

185, 205, 225, 235, 245, 255, 265(F), and 255 to end on a good note.

First time doing thrusters.
185x1-PR
195(f)
185x1
185x1
195(f)
195x1-new PR ha!
195x1

how is everyone's max thruster stacking up to say a max jerk or push-press? Just want an idea of where to start, relative to my other numbers.
Looking forward to getting out to my box following about a week off caring for a very sick family (like, GI sick...yum).

Nice, I've never down max thrusters, at least I don't think.

145, 155, 165, 185(f), 175, 185(NICE!!), 190(f)

135 x 10 just for fun

M/28/210/6´6"

As Rx´d

132 pounds
154
154
154
154
132
154

I did these with a full squat.

Petter

gaucoin:
Not as crusty as my C2!! It's a (well preserved) model 'A'.

45-65-95-115-135-155-155

28/m/175/6'3"

I just started reading "Starting Strength" so this was a great WOD for me to work on my form. I'm not trying to say that working on forms is why my numbers are low; that's because I'm weak.

95
115
135
140
145 (f)
145
155

M/45/154

CFWU

95,115,125,125,135,140F, 140

BALTIMORE CERT!!!!!!!!

What a great experience. The instruction, the people, the workouts were all incredible. It reminded me that everyone can improve and I left with a sense that anything was possible. Whether it is a new PR on a lift or the ability to make a living off of CF, I now feel like I can achieve it if I work at it. And I won't even mind the slow progress as long as I am progressing. It's exciting!

Thanks to all the instructors. I got something important from each one. That they rotate groups and give us exposure to so many different instructing talents is a huge benefit. As much exposure to as many different trainers as possible should be a goal of every cert. And no, Pat, you didn't swear to much.

Some of my key takeaways from the the weekend.

1. CF Baltimore may the future of CF. Small box gyms are awesome and important. If we want CF to take over the world, we need to expose casual gym goers who make no progress but think they are healthy to us. CFB has a HUGE facility. IT'S A GLOBO GYM!!!!! It has half a basketball court sized room dedicated to CF right next to the step aerobics and pilates classes. When we get mainstream gyms to begin dedicating time and space to CF, we've won. Good luck guys!

2. The correct positions for the elemental movements (squats, presses, deadlifts/cleans) are NOT comfortable. I need to get over the fact that to have the bar all the way overhead at the top hurts. Having my hamstrings tight at the bottom of the DL hurts. That's how you know you are in the right position. I think I always figured those should be comfortable and I just wasn't doing it right.

3. You think you are working hard ... you can work harder. Seriously.

4. People pay me to train them. In spite of this, I should be MUCH more generous with what I give away to clients. It will pay me off in the end. I shouldn't be affraid of giving away the farm. The quote attributed to Coach was "I have never given away so much and made as much money in return." Surely he, and eveyone who trains people, earn more than money, though that part's nice too.

5. Somehow CF creates people who are VERY competitve, AND excellent losers. These things do not usually mix. I will sell out to win a WOD, and when I lose I am left with no bitterness, just respect. Like I said, these two traits do not appear together in very many communities. Not sure how it happened.

6. My two favorite images from the seminars was Robb describing how Crossfitters may LITERALLY be human mutants (ask him for the science). And Pat imitating the dude doing behind the back wrist curls looking over at you crossfitting and saying "Yo, that s*** is dangerous." Thanks dude. I'll keep that mind.

Justin, Maggie, I'll be crashing CF Fairfax soon. And I can't wait for my next cert ... Running? Barbell? Who knows. It will be great!

Aaron

27/M/183

Thrusters 7x1

155,175,195,205,210,220,230

Bike for 200 kcal
CFWU x 3

135,155,175,185,190,190,190

I barely got to the lockout at 190 so didn't go heavier. Maybe next time. Closing in on BW Thruster of 215.

Thrusters 7x1

155,175,195,205,210,225,230

InnerStrengthatl.com

3xCFWU

thrusters 7x1
100/120/140/150/150/155/160(f)

First time through max thrusters, need to start a bit heavier.

CFWU *3

Thrusters
45*10
65*10
75*10

95, 105, 105, 115, 115, 115, 105

1000 m row

40/M/175

I really enjoyed this one. However, the gym didn't bumpers, so I was nervous to push it too hard...

135, 145, 155, 165, 175, 175, 185(f)

135-185-225-225-225-225-225
off a 12" box

I cried a bit

1.5 mile run/CFWU/155/165/175/175/185F/175/185 1.5 mile run

6'2/215/39 and out of shape.

You guys and gals are an inspiration. Your posts motivate me to keep pushing I really appreciate it keep it up.

Frustrating day. No rack so I had to clean the weight. There is where the frustration kicked in. I couldn't get 155 up to my chest.

Thus,
125
135
145...

27/m/5'10"/150

95, 100, 105, 110, 115(PR), 115f, 110

Squats were occasionally too deep, my partner tells me. First time with heavy (for me) thrusters and also first time putting more than 100 lbs overhead using any method. Thanks CF!

75
85
95
105
115
120
125 F
120

Finished with
50 elevated push ups
50 anchored situps

"Allies" does not even begin to describe the reality of TK, "Mates". To all the "Mates" from 4, my condolences on the loss of LCpl Marks.

135
145
150
155
165
175
185 (f)
175 (pr)

135-155-165-175-185-195-205(m)

Didn't do the offical WOD today, did a WOD that was done at the Level 1 Cert in San Diego a week or two ago...

For time, teams of 2
3 rounds
400 m run
200 box jumps
100 kb swings

Finshed in 34:30

Can't start the exercise until both are back from the 400m run.

Partnered with Rob this morning.

We did the box jumps in reps of 20 each.
Did the kb swings in reps of 10-15 each.

Killer workout. Thanks Rookie!

Crossfit Newport Beach kicks arse!

Male 46 years 6'4"/238lbs.... ass to med ball as rx'd....a little stuck at the bottom no problem with the thruster

95, 115, 135, 135, 135, 135, 135

m/27/185/69

115, 135, 155, 185, 205, 205, 185

m/39/227

1st time thrusters - finding my range...
5*95
5*135
3*135
3*135
2*155
2*155
1.5*165
1*165
1*185
Did 5-7 wide-grip pullups between sets.
Thrusters are much harder than I thought and my traps are still tight from hang-snatch the other day.

M/39/6'5"/230lbs

Thrusters, scaled (& not for heavy weight)

75# 10x, 65# 10x, 65# 10x

135
135
155
165
175
175(f)
155

Very shocked that i failed on the second 175 considering how easy that first 175 felt

135
155
165
175 (fail)
165
170
170
170

31/m/5'8"/176

155/185/185/195f/195f/185/185

#83
thanks for the advice. I don't want surgery, but the shoulder impingement pain is really intense. I have been dealing with this a long time and I cannot do a push up, dip, KB swing bicep curl, or any pressing without pain. I'll stay the course for a while longer, but I am missing out on some great crossfit work outs.

3 CFWU 12
165, 165, 165, 170, 170, 170(f), 155

M/181/52
As rxd: 135, 145, 155, 160, 165, 170, 175
Swollen finger from playing rugby effected my grip.

M/178/5'11"
115,125,135,140,145,150,160,175
Kept going past 7 sets to find my true max

32/m/210/6'5"

155
175
195
205
210f
210
215f

Started too low, didn't really know where to start. Glad to have hit my BW.

Felt good so I thought I would do the Saturday workout. Thought I remembered it but did hanging power cleans rather than snatch...a bit easier...15:03.

M33/83.7kg/189cm
CFWUx3 (15 reps of all, 7:43 min)
Thruster 7x1
A few warm ups with lighter weights, then:
65kg,70kg,75kg,75kg,80kg (=176 lbs),80kg(F),70kg

M/38yoa/158lbs.
CFWU X 15 X 3
WOD: as rx'd:
135/155/185/195/205/210(f)/205

125,135,145,155,160,165,170

no bumpers - could've gone a little higher

155-165-175-175-185(f)-185(f)-175

WOD as RX'd: 135, 155, 175, 175, 185(f), 175, 175

Then made up Saturday's WOD: 24:44 as rx'd. 95 lbs got to be a little much towards the end.

135
155
155
165
175
185
195 (missed)

37/m/165

sn: max 110#f-115-120f
cj: max 145#-150f-155fj
tgu: 10 each side 25#

Thrusters: 115#-120-125-130f-125-125-125f

justin 33/m/215
95/115/135/155/165/175/185
all reps over 135 were pr's b/c I never did them this way b4 .. scotty don't!

I wished I watched the Thrusters tri-panel video before doing this one. That would have answered my question on whether or not I was allowed to push through the toes at the extension.

135
145
145
150
155 (off the toes and felt easy)
160 (Missed: I tried to stay flat footed)
160 (off the toes and felt easy)

First time for max thrusters. Next time, I'll hit body weight or more ... :)

2x CFWU (minus the dips)

WOD:
115
155(f)
135
145(f)
135
140
140

I then did 15 thrusters with just the bar and 2x 8 dips (went really low on those)

30yo/M/6'4"/208#
First time trying "heavy" thrusters. I hate regular thrusters, so I was excited about this one;-)

95x5
110x1
132x1
154x1
176(f)
154x1
176x1

4th week doing CF & I love it. Here is today's workout.
Warmed up with 300 Jumprope skips then...
CFWU x 3
15 Pullups
20 Pushups
20 Situps
20 Squats

then warmup thrusters - 45, 65, 95, 95
Then the 7 working sets.
135
155
160
165
165(f)
160
160
My shoulders are the weakest part of my body and I'm sad I couldn't press my own weight. Need to work on these.
42yo/m/5'11"/170lbs

Two words to describe the Cert in San Diego, Freakin' Awesome!!

The professionalism and knowledge of the trainers was outstanding.

The cert in Baltimore was out of control.
I was expecting greatness but found excellence.
All the instructors where on it and knew there stuff.
I'm Crossfit for life baby! After the fight gone bad I now know what true intensity is.
This experience reignited the reason why I became a trainer I lost that It's Back.
Thank you to all the instructors for spreading there wealth of knowledge. Thanks to James for pushing me in "fight gone bad" can't wait for the next cert. Rob can't wait for the nutrition seminar to jump off that is going to be off the hook! knowing all of this made driving back to Brooklyn worth it, well worth it.
P.P.s don't if any body ever mentioned this probably have though Pat looks like Ben Stiller :)
Peeeeeeeeeeeeeeeaaaaaaaaccccccccceeeeeee!

Haven't tried ME thrusters before so I started pretty low.

Warmup with 45# x 5, 95# x 5 then:

115-125-135-145-155-165-170(failed).

Barely made it with 165 but I gave it a shot at 170 and couldn't make it to full extension at the top. I think I got the bar too far forward in the squat position.

M/27/190

Thrusters:

185
185
185
185
185
205
205

Can someone clarify, im alittle confused,

Thruster 1-1-1-1-1-1-1 reps

means reps of 7 , if so how many?
or,
seven reps of one? Instinct tells me the former.
I'm new to the CF, thanks.

M 220# 5'11"

1) 135
2) 145
3) 155
4) 165
5) 170
6) 175
7) 180

Have been doing this for two weeks now and LOVE IT!!!!!!!!

M 220# 5'11"

1) 135
2) 145
3) 155
4) 165
5) 170
6) 175
7) 180

Have been doing this for two weeks now and LOVE IT!!!!!!!!

Ryan #197
Max effort day so rest as much as needed (3 min) between each rep.
Try to challenge yourself.
Failure is success, success failure.

7 sets, 1 rep each.

M/37/182 lbs

135
185
205
225
235 failed
235 failed
235 got it!

all done butt to the dynamax ball. loved it. never tried more than 135 before

45/M/6'/180

THRUSTERS:

1-105
1-135
1-155
1-165
1-175
1-180 FAILED. NOT FULL LOCK OUT.
10-135 REPS. UNBROKEN.

ALL THRUSTERS WERE DOWN TO A 12 INCH BOX AND UP TO FULL LOCK OUT EXCEPT THE 180 POUND ATTEMPT THAT ALMOST PUT ME IN THE GROUND LIKE A TACK!!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

33/m/6'/190

135
155
175
185
205
225 f
225 f

Catching up...

M/20/185

5x3 deadlift (275)(295 x 4)
5 rounds of:
95 lb hang power snatch
400 m run
(19:04)

Catching up...

M/20/185

5x3 deadlift (275)(295 x 4)
5 rounds of:
95 lb hang power snatch
400 m run
(19:04)

#111 the limit: I'll get out to Chicago one day! It's not going to be this trip. I have a One way Direct fight! :)!

#11 Genghis: I'll tell you tomorrow when I'm getting ready to go... I'm packing up all of my stuff right no.

35/M/1.88m/95kg

As Rx'd

60 kg
60 kg
62.5 kg
62.5 kg
65 kg
65 kg
67.5 kg (F)

45#x5,95#x3,115#x2

145#,165#,170#,175#,180#,185#,190#

Should have started heavier, I could have broke 200# easy.

M/24/180

135/155/175/185/195/205/215f
all cleaned from the floor

-Balitmore Cert-

The Baltimore Cert this weekend was AMAZING! All the trainers were so knowledgeable and approachable. Everyone I meet was just wonderful and excited about CrossFit. Congratulations to you all Level 1 CrossFit Trainer. Thank you!

P.S. -- It was difficult to walk from one gate to another at the aiport today. Also, I hate STAIRS!

22/m/218

135
135
155
155
185
185
185
155 x 3

75-85-85-90-95-95-100

m/24/160

135
145
155f
155
165
170
175

PR by 40 lbs!

135
165
185
205
210
225
235

did WOD 4/28/08 before this one

I ment 4/26

BW: 145

115
125
135
145
150
155
155

Followed by some extra work sets:
6-6-6-6
115-125-125-135

46yom/5'10"/195

Pre- 12 min airdyne

Reverse Hyper 90/20 x 2

Thruster- butt to dynamax
95/5
115/2
135/155/175/185/195/205/215/225F
80% of top set 215 (170 x 5)

M50/202# (!! Need to cut out late night "meals"!!)

Warmup: 2 minutes stationary bike + CFWU

WOD: in #s 85/95/115/125/135/145/155 total wt: 855#

Notes: Performed 080428 at Boeing Rec. Ctr. Start with more weight next time.

35/M/195#/5'7"
135/155/185/205(F)/205/185/185

M 33/149/5'7"

95-95-105-105-115-115-125

115
135
135
115
115
115
125
bottom half felt good
sholders not up to heavier today

27/m/6'3"/168lb

Using two dumbells:

80lb
90lb
100lb (fail)
100lb
100lb (fail)
100lb

31/M/6'0/195

Thrusters: 135-155-175-185-195-205-215(pr)

Form wasn't the prettiest, but I'm counting it. To dynamax ball. Front rack position flexibility was terrible with heavier weights.

42/f/5'3/115

CFWU x2

65-75-85-95-95-100f-95

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

172-182-187-192-197-197(f)-197

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/m/195
115-135-145-155-165-175-185

Had more in me so I tried 200 (f) then got 200

Then 8 x 40 yd sprints
3 x 120 yd sprints

M/29/167/5'8"

Burgener WU & CFWU

95
115
135
145
155
160
165

Our group just started incorporating the Burgener Warm Up (shoulda been doing it from the start)...extremely valuable. Gets those shoulders nice and warm...

Brian

135lbs
145
145
155
155
160 (fail)
155

CFWU x 3 + Burgener Warm-up + first day of the supplemental olympic lifting program that was in the December 2007 Crossfit Journal.

As for the WOD:
WU = 6 x 45, 4 x 65, 3 x 85

105
125
135
145
155 - pressed out at top
155 - less of a press out, but still there
160 - Another press-out and tilted to one side badly but recovered.

M/65"/160/26

65/95/115/125/135/145(f)/135

Why does the gym have a specially made machine to workout your forearms but no damn bumper plates?!?!? Everytime I feel like pushing myself I am scared I'll take a steel plate in the teeth

21male/160lbs/5'9
first time going for single thrusters
95
115
135
150
160
175
185
i still had some juice left but i never know whats gonna be on the board tomrrow so ill take my 185 and add it to the list.man i love crossfit.

45/m/70 kg
2xCFWU
Thrusters
40 kg
45 kg
47½ kg
47½ kg
47½ kg
47½ kg (F)
45 kg

115,135,145,155,165,175,185,200F

got to 113#

M/24/192

Baghdad EOD

As rx'd

165,175,185,195,205,215m,215! PR

Really liked this WOD! Cant wait to see it again! I WILL GET 225!

Bwt: 134

As Rx'd

135
157
168
179
190 (fail)
179
185 (fail)
185 (fail, want to try this weight earlier next time)

M/54/205lbs/71"

WU on VersaClimber, 30 ab wheels, hgd 10 back and front, run 400m.

From the floor; cleaned then did thruster.

155,165,175,165,165,165,165lbs.

30 abwheel,hgd 10 front and back, run 400m

I'm ordering some racks!

Phil thrusters

65lbs x 10
95lbs x 8
115lbs x 6

135lbs x (5-5-4-5-5-4-4)

m/6'/200

specific wu

THR x1: 205 x 10 singles total w/ 2min recovery between each, used the opportunity to do some nice slow negative SPs as long as I had the bar up there.
Nice way to come off a rest day, Thanks, Coach.

28/M/5'8/165

95
115
115
125
135
145
145

On the road in DC so I had to do a "Hotel Gym" workout with the guys.

It was:

Run .25 mile (Treadmill)
21 Dumbbell Thrusters (25#), Situps, Pushups, Squats, Burpees
Run .25 mile
15 Dumbbell Thrusters (25#), Situps, Pushups, Squats, Burpees
Run .25 mile
9 Dumbbell Thrusters (25#), Situps, Pushups, Squats, Burpees

16:13

Dan
www.CrossFitStickers.com

My first day of training with CrossFit.
I played a little basketball for the warm up. Did a litle thrusts with just a bar etc.
95
105
115
125
125
130
135

m/33/5'11/170

cfwu x 3 w/ 1 set of 45 lb thrusters x 12

95lb x 5
115 x 1
135 x 1
145 x 1
145 x 1
135 x 2

Then finished with 95lb thruster x 12 which felt strangely light and a set of ring pullups

M/34/208
CFWU x 3. Then WOD as Rx'd

155/185/205/215/225/245/255

cfwu
95#, 115, 125, 95x4

It was a real pleasure meeting everyone at the Baltimore Cert this past weekend. You guys really impressed me with your stellar performances in the workouts and your excellent questions during the lectures. Thanks for letting me help and please don't hesitate to email or call if you have any follow up questions.

3, 2, 1... GO!

m/58/165
115
115
115
120
120
120
(failed X2 at 125)

1st time doing thruster ever, day 8 w/ crossfit:

warmup after stretching w/ several bar only

135
155
175
175
195
195
215 - failed to press it
cameback to 175 for 1 final rep

33m185

154
176
198
203.5
214.5
225.5
231

108/120/130/142/152/162/172f
I went up too fast btw 162 & 172
I did Sat. wod after-5 rds 95# hang power snatch, 400m run-16:34

M/25/5'7"/155

Started with Back Squats:
185x10
205x8
215x8
230x8
245x8

The the WOD:
135
155
175
190
200
210
220

I was going to try 225 but I had to get back to work. If only I didn't have to shower...

This is my first time doing a crossfit workout. I thought I was in okay shape from my other workouts, but man, just the warmup left me shaking! But I kept at it and here's my results:

21m18 (including warmup)

95
115
115
125
125
130
130

Not great, but I know I will improve!

42yom 182lbs
First time doing this as a WOD. I am used to doing thrusters in Fran and such, so it was different for me, didn't know what to start with. In retrospect, I prob should've started with a bit less weight. Somehow I was not able to explode as much as when I do say Push Jerks...wasn't able to fully lock my right elbow either, but eh, I'm not competing in the CF games here so it's all good!..

Thrusters 1-1-1-1-1-1-1.
WU 65lbs x 10 x 2 sets.
95lbs x 5.
115-125-125-130-130-125-120.

Post WOD:
Kipping PU 4 x 20
Ring Push ups 4 x 20.

197#

185,205,225,235,245f,245,255(pr)

M/22/212

135/185/205/225/235/245/265(f)

should have gone for 245, probably could have gotten it

M/22/185

95-105-125-135-145-155-155

I believe I was otudone by one of the other few MS xfitters... Tomorrow..redemption.

*****Baltimore Cert.******

I am blown away by the positive comments. You guys were an awesome group to train. Thank you so much for the positive feedback. I could go on forever. I couldn't believe all those who got their 1st muscle ups, and those who got mutiple mu's for the first time !!!!!

Also special thanks to CF Baltimore. You guys were fantastic hosts and your facility is amazing.

PatS,AndyT,RobW,JonG,Maggie,Brew,RobM,Topaz,and TonyB - what an amazing group of trainers - thanks for letting me tag along. I can't wait to work with you guys again.

29/m/165

135
145
155
170
175
185
200

Started way too low. I think I could have gotten (a little) more.

30/F/155

60
85
95
100
105
115
120

BRI CrossFit Group

TJ (37/m/155): 65/95/105/115/125/135/140(Barely)

Jeff (32/m/180): 45/55/65/75/85/95/105

Chris (33/m/200?): 45/55/65/75/85/95/115(no problem)

135, 185, 190, 195, 200, 205(f), 205

CFWU

45-95-105-115-125-135(PR)

Did it properly this time. Went to full front squat and then followed through with the press.

My pull-ups are getting pretty good, I think I'm ready to start working the muscle-up.

Jump-rope warm down + 100 push-ups (broken sets)

33/m/6'2"/200
133
153
177
177
177
187
197 failed

29/M/180

135
155
185
195
200(f)
200
205

Remembering to drive from the heels is what got me past the failure.

165
185
195-F
185
195
200-F
200-F

Way too slow out of the hole

Im a bodybuilder/boxer who just discovered crossfit last week. My wife and I are having a blast adding the workouts to my regular routines.

Me (5'10"-225lbs)
135
225
225
245
245
245
135x12

My wife (5'5"-154lbs)
65
85
95
95
95
95
65x10

pre: cfwu 2x12
post: L-sit ring dips 4 sets of 3 and tabata sprints at 10mph 1%incline

Cert this weekend, so no ice cold beer on this smokin hot day.

85
95
105
115
125
135
145

doh forgot to post load

190lbs was enough for singles almost lost one of them

I have been slacking; as Rx'd:

95
105
115
125
135
140
145

From the rack, butt hitting the ball.

bwt:150

as rx'd... 115/135/145/155/165/165/170 (f)

tabata thruster&pullups... 159 reps

10 @ 45#
5 @ 95#
3 @ 135#

145
155
155
145
145
155
165

10 DL at 225#
after that i did pull ups, pushups and situps and got my first muscleup. Did it on a pullup bar. Gonna try it on some rings as soon as i can. Good feeling. Did a 36 mile bike ride over the weekend and I got a sweet bike jersey sunburn on my arms. The course was all hills and my legs are tired. Gotta love it

m/222/6"0/33

hands are still messed up from Angie, plus I've got tendonitis in both arms, so I'm doing my rest week now instead of two weeks from now.

Rest week, day 1.

40/m/160
135, 155, 185, 195, 205 (f), 185

M/26/6'2"/225

WU: 10 x 45# OHS (I suck at these. poor shoulder flexibility = weight keeps coming forward shifting me onto toes), 10 GHD situps, 10 dips, 10 pullups (broken 4-4-2.... STILL hurting from angie.....)

never done thrusters before so a few at 45 then 95 to get the movement down, then

115
125
135
145
155
165 (F)
155 (F)

then 10 x 45#, felt much better on form than warming up at same weight..... whenever i try lifts for the first time the form always seems to come together during/after the heavier ME lifts....

definitely need to work on front squats, haven't really ever done those with correct squat form (thighs below parallel, heels on floor) before....

finished with a run tabata (6 mph, 12% incline). that was hard. could have probably set it a bit faster though, didn't really have any idea where to start

conclusions: I am weak and out of shape, thrusters are hard, and whenever my first fran comes around it is quite possibly gonna kill me. and i can't wait.....

M/26/6'2"/225

WU: 10 x 45# OHS (I suck at these. poor shoulder flexibility = weight keeps coming forward shifting me onto toes), 10 GHD situps, 10 dips, 10 pullups (broken 4-4-2.... STILL hurting from angie.....)

never done thrusters before so a few at 45 then 95 to get the movement down, then

115
125
135
145
155
165 (F)
155 (F)

then 10 x 45#, felt much better on form than warming up at same weight..... whenever i try lifts for the first time the form always seems to come together during/after the heavier ME lifts....

definitely need to work on front squats, haven't really ever done those with correct squat form (thighs below parallel, heels on floor) before....

finished with a run tabata (6 mph, 12% incline). that was hard. could have probably set it a bit faster though, didn't really have any idea where to start

conclusions: I am weak and out of shape, thrusters are hard, and whenever my first fran comes around it is quite possibly gonna kill me. and i can't wait.....

28/f/5'3"/125

CFWUx3

Thrusters
85
90
95
100
105(f)
105
110

Yesterday I did Angie
25:23 as Rxed

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Thruster 45lbs x 5-5 65lbs x 5 75lbs x 3 95lbs x 2

105lbs x 1
115lbs x 1
125lbs x 1 PR
135lbs x 1 PR
140lbs x 1 PR
145lbs x 1 PR
150lbs x 1 PR

4 minutes rest per set. All taken from rack.
5 minutes jump rope practice and foam roll after.

115
135
155
165
185
195
205

m/6'4"/220

26 yom 6'2" 155#

Pre: CFWUx3
65# thrusterx10
85# SPx6

95-105-115-125-135-135-135

Post:BW bench till max 13-7-6-5
1 hand db OHS (20# 10L/10R, 30# 7L/7R, 40# 6L/6R, 50# 5L/5R)
500m row

First time with max thrusters. Could have gone heavier with bumpers. All thrusters ATA to full extension.

95, 115, 115, 125, 135, 135, 145

135 155 175 180 185 190 195(f)
bwt 162
25/m

200 for last 5 singles

Morning-6.5 mile, hilly trail run in 62:48, which is a PR by 6:30. I haven't run this course since September, and haven't done more than a handful of runs that weren't part of a WOD since then either. Yesterday in the comments someone asked if CrossFit was good for runners. Here's my anecdotal answer: I'm running less than I ever have, but I'm taking a minute off per mile!

Afternoon-7x1 Thrusters, which I've never done before. My goal was BW, so I'm very happy.
165.175.185.185.190.195.200m.200

Baltimore Cert!!!!

What an amazing, informative, worthwhile trip. The instruction, the skills, the workouts (oh yes, I paid for my recent diversion into oly lifting), the conversations...several previous posts have said it better than I, just how awesome the whole experience was. I absolutely loved the sense of "family", how everyone encouraged one another, the group workouts. Pat - I'll get that muscle up very, very soon! Thanks Tony B., Pat, Robb W., Rob Miller for answering questions so graciously. Thanks also to the Baltimore hosts, you have a slammin' place! Andrea - it was great talking to you and I'll be wearing my CF Greyskull tank with pride tomorrow! Thanks Maggie, Andrew, Jon, Tony, Pat, Robb, Rob - the training and instruction couldn't have been better.

Jim 48/M/160
Mark 28/M/220
95,115,125,135,145,155,165f

95, 105, 115, 125, 130, 140, 145 f

Fired up about this one. PR.

32 yom 245 bwt
9 mile bike ride
warm up

135/145/145(brief brain freeze)/165/175/185/200

9 mile bike ride

#244 Brice, Nice Work!!!

Still reluctant to go heavy overhead since 1RM pullups last week. Decided to play with turkish get-ups instead:

21-15-9 for time of:
turkish get-up (1.0 pd KB)
OHS (45#)
box jump (30")

:29::56 - took a while to get a rhythm w/ the TGUs...

37/M/234

95, 115, 135, 150, 170, 190, 200,

Not too bad for my first time doing thrusters.

22/m/175

As rx'd thrusters

115
135
155
155
155
155
155

30kg
32.5kg
35kg
37.5kg
40kg(f)
37.5kg
40kg(f)

Disappointed with results. Will try harder next time.

95,105,115,125,135,135,145f(almost)

27/f/140
95, 105, 115, 125, 135, 145f, 140f

Really thought I could get at least 140 cause 135 was pretty easy. Guess sometimes it only takes that extra 5 pounds to make a difference....next time :)

REtt: 135,155,160,165,170,170,175.
Superset with 135 lbs. pull-ups to failure. Fun.

40/M/165

CFWUx3 in 14:47

Never done ME on thrusters, so started light and worked up in 5 rep sets:
45x5
55x5
65x5
75x5
85x5
95x2
and then the singles:
100,105,110(f),105(f),100x1x4,105

I expected bigger numbers(around 115-125), and was a little confused (and a bit pissed). Should I have left the dips out of the warmup? Anyone have any thoughts on this?

as rx'd:
115/135/155/175/190(fail)/185/190

CFWU X 2
95X1
115X1
125X1
135X1
145X1
145X1
145X1

95x5

135
145
155
160
175
180
185 fail

31-m-185

cfwu as rx'd

workout as rx'd
135-175-185-185-195-195-(200 a little unstable)

no bonus work today, still sore and recovery from hanging power cleans......

N: 65/70/75/85/90/100/105
J: 145/155/165/175/185/190/200

Baltimore Cert: WOW.....what a great experience....Thanks so very much to all the instructors for passing on your knowledge and passion for Crossfit!.....a special thanks to JeffT and Maggie for getting me involved with Crossfit!

45/182

155
166
177
188
200 F
200
204

115/125/125/135/135/155/155

I ended up having to clean all of my sets. so did 95 *10, 115 *10, 135 * 5, 140 * 5. the weight still seemed easy, but I couldn't clean them anymore. I hope find my thruster weight when I am in a good gym tomorrow.

22/m/230

As RX'd
135 185 205 225 235f 215 230pr

34/m/135

55
65
75
85
95
115
125
130

This was the beginning of my 2nd week of CrossFit. I think maybe I need to use more momentum from my front squat to propel me through the press.

M/23/155 GregAWU

115, 135, 145, 155, 175, 185, 190F, 175

got up to 175lbs.

32/m/148

115
125
135
135
145
145
150

David
M - 32 - 5′10″ - 175

CFWU x 1 x 15

Thruster Warm Ups:
45 x 5
55 x 3
65 x 2
95 x 1

WOD as rx’d: 115, 120, 125, 130, 135, 140, 145 - F

Notes: Technique glitch on final rep. Bar came away from body. At these loads a thruster won’t pass with that kind of a fault. Neat to work on these at ME loads.

As RX'ed:
115-115-135-135-135-135-135

Tabata Something Else:
Pullups: 12-7-5-5-4-4-4-3
Pushups: 25-22-22-16-15-15-10-15
Situps: 8-8-8-6-5-6-4-7
Squats: 18-18-17-15-15-16-16-17
Total 368

37M/5'10"/163.5#

As Rx: 135-145-155-165-175-185-185

This exercise helped me emphasize/maximize extending leg force from squat.

29/f/112

95-105-110-110-115-120-125(f)

pre: wux2
mid: 25 ktc on bench between sets
post: 3x :25 L-sit holds

20/m/150

105
115
125
130
140
150
155(f)

42yo/5'8"/186#

AM: hang squat run WOD- 17:10 rx'd

PM: Thrusters. Honest thrusters. Full lock out and no jerking the weight:

176/186/196/206/216/226f/221f

221# was close...I just couldn't lock it out.

M/40/195

WU: jacks, pushup, pullup, 45# thrustersx10, 56# thrusters x10

No rack, so I had to power clean the weight up from the floor first.

99
110
121
132
138 (failed to clean)
110
121
127
132
138 (failed to clean)

Amazing what a difference 6 pounds makes. The 132 cleaned on my 1st try both times. The 138 was not even close.

44/76"/192

CFWUx3x15

Thrusters

115x1x3
125xfx2
125x1x4

didn't get this wo before i hit the gym so did this today.

Sotts Press 45# 10 reps
HSPU 8 reps
Box Jumps 36in 5 reps
As many rounds in 5 mins;
2 rounds + 6 presses
Finished off with some ab work

oops... I meant hang snatch

didn't get this wo before i hit the gym so did this today.

Sotts Press 45# 10 reps
HSPU 8 reps
Box Jumps 36in 5 reps
As many rounds in 5 mins;
2 rounds + 6 presses
Finished off with some ab work

didn't get this wo before i hit the gym so did this today.

Sotts Press 45# 10 reps
HSPU 8 reps
Box Jumps 36in 5 reps
As many rounds in 5 mins;
2 rounds + 6 presses
Finished off with some ab work

as rx'd

155
175
175
180
175
175
155

40kg - 88lbs
45kg - 99lbs
50kg - 110lbs
55kg - 121lbs
60kg - 132lbs
65kg - 143lbs
70kg - 154lbs

extra sets

75kg - 165lbs
80kg - 176lbs

25/m/165#/6'0"

After 5 days on the Alamo wildfire and a 4 day vacation, I'm back:

CFWUx3 (-) back extensions (+) 15 push ups per round

As rx'd:
95-105-115-125-135-135-155(f)

29 yom, 180 lbs

135, 145, 155, 165, 175, 185F (barely)

No time for the 7th-got a call.

25/F/134/5'8

95
105
110(f)
110
105(f)
100
100
Not as good as I thought I'd do but hey, I'll take it.

M/43/175
CFWU x 3
135
145
155
165
175
185- missed could not get clean dropped to 155 x 2
165

22/M/6'1/186

165
175
185
195
200
205(f)
205

36/M/6'/271

65,75,85,95,105,115,125

10 min on treadmil at 5.5 mph

2nd workout......on Crossfit.

27 YOM 186#
Did saturday's WOD today
CF WU

as rx'd 18:49

22/f/5'0/111

65
85(f)
75
65
70
70
70

Probably could've done more but just couldn't get the heart rate up...shooting for more next time

M/50/6'/195

CFWUx3

Right shoulder real sore so started light.
Thrusters - 115 135 145 145 155 160 170

Felt good so did some front squat singles
Front Squats - 185 205 215 215 225 pr (old pr 195)

Jogged one mile 9 min

135,155,175,185,195,205(f),205(f),200(because I wanted it)

Monday, April 28, 2008

Anthony (M/29/170)

Squats
45x5
135x5
185x5
225x1
275x1
305x5

Squats felt fast. Didn't have time for the thrusters, might try to squeek them in this week.

31/M/185

95
105
110
115
115
120
135

Form and flexibility getting better.

Jodi (F/29/109)
Mobility Drills
CFWUx3

Deadlifts
95x1
135x1
175x1
200x1
215x5 (PR for reps)

Thrusters
45x1
65x1
85x1
100x1 (PR)
110x1 (PR)

It took me three attempts to get that last thruster, but I wasn't quitting until I got it. ;)

First time doing max effort thrusters. I have lots of work to do on my technique. I kept pressing before I opened my hips. I ended up getting very frustrated!

105, 110, 115, 118 F, 118 F, 115! >:O

hah. max push press is 117x 3 so I should have been able to get 120 with proper technique. oh well :)

Jodi (F/29/109)
Mobility Drills
CFWUx3

Deadlifts
95x1
135x1
175x1
200x1
215x5 (PR for reps)

Thrusters
45x1
65x1
85x1
100x1 (PR)
110x1 (PR)

It took me three attempts to get that last thruster, but I wasn't quitting until I got it. ;)

5K row: 19:50 PR by 14s and hit goal of under 20 min, awesome.

Feeling good so made up Quarter Gone Bad with my buddies

A - 20m 230 as rx'd
135lb thruster 7 7 7 7 8
50lb pullups 5 7 6 5 5
burpees 7 7 7 7 8

100 total reps

E 22m 210 - sub pus
135 lb 7 7 7 7 7
25 lb 6 5 4 4 4
burpees 8 7 7 8 8

96 total reps

G 22m 185 - sub thrst
115lb 7 7 6 6 7
50lb 8 8 7 6 6
burpees 7 7 7 6 7

102 total reps

good day for everyone, looking forward to tomorrow

51/M/150

105
125
135
145
150f
135
135

All PR's, since I've never done heavy thrusters before. Beautifully written, John Wopat!

25/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu x 2, warm-up thrusters 65#x7, 75#x5, 95#x2

WOD:
105-115-120-125-130-135(pr)-135

post: nuttin. got bball later tonight

last nite practiced ring support and dips. also experimented with a few mini-metcons involving muscle-ups, snatches, box jumps, flying burpees, pull-ups, lunges. the resulting leg soreness will surely make tonite's game interesting

CFWU X3

135#
155#
175#
185#
190#
195# (FAILED
185#

25/M/150

115,125,135,145,155,165,170(f),170

I've never tried to get a 1-rep max with thrusters so I didn't know what to shoot for. I think next time I'd like to get to 180.

Thrusters
135-145-150-155-160-160-160

160 was my absolute max.

M/22/6'1/185

As Rx'd

150
165
175
185
195
200
205 (PR)

First time doing heavy thrusters so had no idea how to approach this. I did pretty well though I didn't think I would even come close to 200#.

22/F/170
65
75
85 failed
80
85 failed
80
85

22/m/155

As Rx'ed:

125
135
155 (f)
145
145
145
145
155

Pretty sure 155 was a PR. Don't think I've been able to do BW before.

m/47/178

135
155
165
175
180
185
190 (f)

I really wanted 190 once I realized it was within reach, but did'nt have the confidence to pull it off

Had ankle surgery recently....can anyone recommend good upper body workouts? I can do push press, pushups, pull ups, dips, any ab work, etc.

Thanks for the help!

25/m/175 (took it easy, still trying to get the movement down) Did 4 muscle ups afterwards
95
105
115
115
115
115
115

135-155-165(f)-160(f)-155-145

Nice work, cleverhandz! A thruster that's more than your bodyweight is freakin' impressive!

95,115,135,140,145f,135,135f
OH squat work

Thrusters 1-1-1-1-1-1-1
60-60-60-60-60-70-70

M/38/174/70"
135,155,175,185,195,205,210

M/13/118/66"
65,85,95,100,105,110,115f

CF Kids
Run 150m
35 Squats

Justus/9/M 6:50
Cayden/6/M 6:49
Madison/7/F 11:46
Dakota/5/M 13:14

m/34/175

95
105
115
125
135
145
155 (F)

Thrusters 1-1-1-1-1-1-1 ;60kg, [pr]
60kg, 60kg, 62.5kg [f],62.5kg [f], 62.5 [pr], quite happy ,considering i struggled with the Fran weight when i started[still do , but now its trying to do 21 ,not just 1!!].

115, 120, 125, 130, 135, 140, 145

cfwu x3

as rx'd

134,145,155,165,170,175,180F

135
145
155
165
175
185(a little sloppy)
185 (very nice! a little aggression goes a long way)

M/39/185

As rx'd

155/175/185/195 (f)/185/190 (failed to lock out)/190 (same)

I was leaning too far forward - pushing out in stead of straight up - on the last two and had to step forward to get under it. Dammit.

More better faster

95lb,115,125,135,145,155f,155,

Could not CL 155

M/18/135/5'8"

CFWUx3

WOD as rx'd:

50kg (110lbs)-55 (121)-60f (132)-57.5 (126)-60 (132)-62.5 (137)-63.5 (140)

M/52/205/74"
CFWU x 2
Warmup thrusters: 45x3, 65x3, 95x2
Working sets: 105, 115, 125, 135, 145, 155, 165, 175
I did 8 just because I thought I could do 8. This beat my push jerk weight by 10 pounds.

H: WU with 115x8, then 135, 145, 155, 155, 155, 155, 155.

M/43/173

A: 95, 95, 95, 85, 90, 85, 90 (f), 85

F/41/137

Seriously, can't someone come up with a paper mache pukey to go over that eyesore of a parking meter?

m/18/142#

as rx'd

115#
135#
155#
175#
190#(fail)
185# (fail)
180#

Sandy
135-145-155-160-165-170-170 lbs

Sandy
135-145-155-160-165-170-170 lbs

m/28/185#/6'

as rx'd:

145 162 175 185 190 195f 195

Sandy
135-145-155-160-165-170-170 lbs

As rx'd,

155/175/185/185/185/185/185

1x10 Push Press w/ 135
2x5 OHS w/ 135
K2E w/ 90degree arm bend, 5x10

busted foot and fingers

modified cfwux3

10x5 right leg pistols

presses 75lbs max reps, 20

Well, first day of CF. Good stuff. Didn't know how heavy to go so I took it easy. That and I was already beat from the warm up. You guys are nuts...

CFWU x3

65/95/95/95/115/115/115

31/M/187

M.31.5'7.175
135,155,165,175,185,185,185
Practiced cleans after

155
160 f
160 f
155
155
155
155

Great weekend in San Diego, thanks to all the trainers! Learned tons and met lots of great people.

Looks like they used the picture that I didn't make it into. I got too busy talking to Adrian after his talk. Ha!

Cheers all
Scott Kustes

43/6'1"/185

warm up: 95 135 165

wod: 185 205 210 215f 210 215f 215

post: the 9 round of fran: 28 sec.
front squats: 245 264 285 x 1
the 9 round of heavy fran: 47 sec.
25 ghd sit ups

got the last one at 215. felt good and no jerk. had my elbows higher out in front and that helped.

31/f/130/5'4"

First time doing ME thrusters:

95
105
110
115
120
125
135

That last one was ugly, but I got it.
I feel like I need to work on core strength after that.

95,115,135,155,155,155,165

did a set of 10 reps at 95# just to see if it felt easy for once. It did.

135
145
155
165
165
175
185(f)

wrists hurt with the heavy weight.

m/31/180/6'

Thrusters

157
169
185
195
205(f)
185
190

135
155
175
185f
175
175f
175

115-135-155-175-185-205-225fail

CFWU x3 (10 reps, subbed empty bar front squats for OHS)

As Rx'd: Thrusters 1/1/1/1/1/1/1 reps

35/40/45/50/55/60/65 lbs

Probably could have gone a little higher, but first time doing max weight thrusters and left shoulder still bothering me

F/58/5'6"/136

M/27/5'10/225lbs

Yay!!!! no running...lol

135/157/177/185/185/185/185.

i cleaned from the floor. and didnt get the hang of a heavy press out of a squat till the last 2 sets.

Vance

25m 6'5 250.

Thruster: 95 - 115 - 135 - 145 - 155 - 165 - 185 (fail)

Wrists were really hurting towards the end, did the front squat on 185, but couldn't lock out the press. Pretty disappointed in the low total.

f/29/5'9/135

Thrusters 62(f)-62(f)-57-57-59.5(f)-57-59.5

19/m/154

as rx'd

95,115,115,135,135,145,135

46/M/195

160,170,180,190,200f,200f,200f,

last one closest, 4 inches over head couldnot finish.

36yom/6'/200

Thrusters
7x1

135
155
165
175
185
195 ugly, my buddy said I looked like gumby
200 tight

29/m/195

130/145/155/160/165/165/170f 2 times

42/170

65
95
115
135
155
170
180F
180 Push Press

Finished off with hang squat cleans, a few muscleups, ring dips and jump rope.

thanks Laura! i look forward to next time we get dis one, as i predict i will hafta give my all to attempt to match YOUR max lift on that day.

nadiaaa! hooya baybee; bodyweight+ thruster = rock solid. AND she has mad gymnastic skills and a Fran time that i can't touch yet!

Jodi Bainbridge with da bodyweight thruster too! AND with a max deadlift of close to THREE TIMES her bodyweight! (or maybe by now it's a full 3x?)

Shana in ATL thrustin bodyweight+
ANYC and pil42 nearly there as well!

tryna keep up with all da amazing strong sheroes up in this place. u ladies r wearin me out! dang i luv this stuff :-)

2 hours at shooting range-get off the X drills, ambidextrous shooting drills with handgun and carbine.

cfwu x 3

3 warm up sets bb thrusters

WOD bb thruster 1x7

100/110/115/120/125/130/135

CFWU x3, 115x5,135x3,135x2

140
145
150
155
160
160
165

7 rounds

75 single unders
30 situps, feet unanchored
15 back ext. on stability ball
thruster 1 rep

95,135,155,175,195,205,215

No rack, cleaned thrusters from the floor

30/M/140

CFWUx3
Shoulder warmup with 45#bar - press, push press, thrusters.

Workout:
95-105-115-125-135-145(fx2)-135

Start heavier next time!

41/m/5'10/240#

Today was my first time ever with the front squat portion of the thruster, so I *totally* took it easy in order to get a handle on the mechanics (which went okay) and the transition into the press.

Full workout:

* 1/2m run, 2k row
* Thruster warmup: 10x45, 10x75
* Thruster WOD, self-scaled: 115,115,115,115,115,115,115
* A few extra thrusters: 5x115, 5x115

I admit that I totally sandbagged it today, but I wasn't too sure of myself on the thrusters until about the third rep @ 115. Next time I can easily move up to at least 135, which still isn't much, but I expect to be able to progress pretty quickly on this exercise. We'll see.

115,125,135,145,155 (f),155, 150.

Just couldn't lock out 155. Next time.
2 more started today, a humbling day. They will be back on Wed.

33/m/138lb

Using two dumbells:

80lb
90lb
100lb
110lb(f)
100lb
100lb
100lb

135
155
175
185
185
185
Form started falling apart at the bottom of the squat. Need some work on form

BW 70kg
50kg
60kg
65kg
67.5kg
70kg 1,1

24/m/175

135
155
175
185
185
185
195(f)

There was only one power rack where I did this and it was being used so I had to clean the weight each time.

Mobility Drills
CFWUx3
C&J practice w/ dynamax

Front Squats & Thrusters
45 - FSx5
95 - FSx5, Thx1
115 - FSx5, Thx1
135 - FSx5, Thx1
145 - Thx1 (PR)

Didn't have time for more since I had to leave a bit early to pick my folks up at the airport. I might have been able to do more on the thruster, but not much more.

btw, I'm

m/25/5'4"/143

I haven't maxed out with this exercise before so I didn't know where to start. I went:
135
135
145
150
155
If anyone is having trouble holding the weight, keeping elbows in seemed to help me.

155/185/165/170/175/180(F)/180(F)

i think i jumped too quickly on the second set, trying to find a good max but i think i burnt out? ill give those some practice.

Warm-up: 500m Row, 10 Turkish Get-Ups w/45 lb db, alternating hands, CFWUx1, Thrusters w/u: 65x10, 95x5

Thrusters: 135-155-165-175-180(F)-175-175(F)
I don't like to finish on a failed attempt so I tried 175 again and got it.

m/30/6'2"/153

Didn't know where to start, but this is the most I've ever gotten overhead. Woot!

85,90,100,110,120,125,130

m/25/220/5'11"

165
175
195 (old pr)
205
215(f)
215
225 (new pr)
Felt good after making the 225 thruster, went for 235 and was so close...next time definitly : )

100-105-110-115-120(F)-105-105

Yes Wendy I went crazy and decided to do more squats today! Keep up with CrossFIt!

as rx'd...not a good idea to do Angie yesterday to make up missing her last week.

105,135,185,185,205,225,225

m/28/245

200lbs 7x1 thrusters

200lbs 7x1 thrusters

Thrusters 200lbs 7x1

135 145 155 165 175 185f 185f 135 135 and a 120 box jumps

43 m 6' 208#

lost 4 lb over weekend and missed 2 wods last round, very odd. plus, all these heavy wt wods--trying to lure muscle and fitness followers??

was hoping for 185,
135
155
175
185
195
205f
205f
195 had to end on a good note.

Thruster:

127 x 1
132 x 1
137 x 1
142 x 1
147 x 1
152 x 1 (pr)
157 x 1 (pr)

note to self: thrusters w/ stiff neck do not cure stiff neck...

95,115,135,145,155,165,175f,175f.

10 min ellip wu 19/19.

155
175
185
180
180
180
180

F/37/5'6"/140

55-65-75-80-85-90-95

M/40--no time today--might do them tomorrow?

dsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

41 M 190#

CFWU 3X

Didn't know where to start, so we started low, IMO.
1 X 150
1 X 155
1 X 175
1 X 185
1 X 195
1 X 200
1 X 205

Not bad considering I started low. Did a double today, did the Deck of Cards (pushups, burpees, squats, leg lifts (abs)).

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

M/43/6'1"/170

Have been attending Olympic lifting classes on Monday nights with CCT Joey @ the Chaos Compound. (Thanks for the excellent training, Coach Joey!)

Learned power snatch tonight, so to drive home the learning, I did Randy (In honor of Randy Simmons, a 27-year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.)

75# power snatch, 75 reps (for time)

10:11, as Rx'd.

27/m/175

185
195 (f)
195
195
205 (f)
205 (f)
195

30/m/245

135, 155, 185, 185, 195, 195, 205(f)
2x5 @ 135
1x10 @ 45

d - 29m/170

173,183,193,203,208,213,223(f)

start heavier next time

j - 34f/125

65 x 5
75 x 5
85 x 5
85 x 5
95 x 3
95 x 3
100 x 3
100 x 3

30/m/245

135, 155, 185, 185, 195, 195, 205(f)
2x5 @ 135
1x10 @ 45

f/140/26

100-110-115-120-125-130(f)-125-130(f)-125

Gotta work on popping on the heavier weights!!

M/29/160
as RX'd
95 - 115-125- 145- 165-165-165-165

Scott m/48
95,105,115,125,130,135,140pr

Janet f/49
55,65,75,80,85,90,100f,95

Pavel's "Smolov" day 3

80% max rep (235) 185lbs, 7 rds. 5 reps.

Doh! Back Squat

MAWL

A - 45/60/70/80/90/95/100 and then a clean at 110 just because (and a PR on that) All lifts started with power clean

M - 135/145/145/160/160/170/180 All lifts started with clean

M/30/175

100
110
115
125
130
130
135

Love these! so much so that I did them in the pouring rain.

30 y/o / 185lbs / 6'3'' / m

CFWUx3
Thrusters:110, 125, 135, 140, 145, 150 (Fail) 135

Never done ME on thrusters.....

The surf at Mugu was unexpectedly shoulder-head high and good shape (almond shaped green barrels) so I blew off the wod to surf. I'll make up the thrusters eventually.

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$
175#

Been out for about a month and a half
Had grade 2 sprain on left ankle
Still can't run or jump for a min. of 3 months, Dr.'s orders

As Rx'd
135, 145, 155, 155, 165, 165, 170

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$

Felt like I had a brand new knee today... No problems whatsoever.

115, 135, 145, 155, 165(Fail), 165, 165(PR)

165 is certainly around my max... Just more aggression was required. My workout partner was away, so I had to get a friend at the gym to come over... I said, "You can't really spot me, so just yell at me OK?" - I must've sounded like an idiot, but it worked.

M/32/6'/185

135-155-165-175-185-195-200

95/115/135/145/155/165

f/39/5'6"/114
CFWUx3 (ring dips)
65
75
75
80
80
85(F)
80
Finished with a set of 12 reps of 45lbs.
Having trouble getting 85lbs. overhead.

Had to do Saturday's WOD before today's to catch up.

5 rds - 95 Hanging power snatch 15 reps; 400m run

27m50s

Thrusters 1-1-1-1-1-1-1
115, 135, 155, 135, 135, 135, 155
(very sore, but persevered)

25M/20406'4"

135
155
175
185
195
200
205 Fail and 205 Fail again

Thrusters are probably my least favorite exercise, and a big weakness. Did sets of 2 and three at 125# just working on comfort and smoothness of the motion.

M/38/5'10"/190
Went to BTB. Thanks guys. Took a while to get warm.
115
155
176
221
241
Had to go to work. Felt real good! That Zone thing is amazing!

21/170/5'8"
135x1
145x1
150x1
155x1
160x1
165x1
175x1

m/27/6/187

135
165
185
195
205 (f)
205 (f)
185

95
105
115
125
135
145x
145 two attempts, but it got up there.

38m 185
cfwu
wod:
155x2 (too light--first time)
175
185 body weight, woohoo
185
175
175
175
can't drop weight at the globo. coulda gone bigger.
post:
front squats
5x3x205

Me: 41yo/M/5'10"/179lbs

Warm Up: Greg's Warm Up + 5 bar muscle ups

WOD: Thrusters

135 x 1
140 x 1
145 x 1
150 x (f)-(f)-1
155 x 1
160 x (f)-1
165 x 1 (PR)

Today it was difficult for me to concentrate but I still got a PR after redoubling my efforts to focus. It was a total brain game.

This WOD was cool because Dwinson, another crossfitter was there to do the WOD with Me. He is lighter than I am and his strength to weight ratio is quite high. I think by the third set he was doing over his body weight and by the end of the workout he was probably 10 percent over his bodyweight! Great job Dwinson!

Also, my lady Lysa was there doing Saturday's hang power snatch workout. She finished in 26:21. Wahoo, awesome baby :>) I just love having my lady crossfitting with me, it's just the best :>)

Have Fun, Train Hard,

Billy

135-185-185-185-195-205-205(f)
Big time PR

75 x1
95 x1
95 x1
115 x1
115 x1
125 x1
125 x1

cfwu x3

125
125
125
135
135
135
135

m/28/195

135
145
150
155
160
165
170 (f)

25M/6'6"/245lbs

1-1-1-1-1-1-1 Thrusters

135
165
185
205
225
245
255

then 21-15-9
SDHP (95lbs)
Burpees
Pull-ups
Ring Dips

12:47

thanks to the message board for that one.

49/M/220

warm up
-------
three rounds 10 dips
5 rounds 8 strict pullups

135
155
175
185
195(failed)
195(failed)
190
190

36/6'2"/195

As Rx'd: 60/70/75/80/85/90/95 (209 lbs)

Pressed to full lockout without jerk. Thought the last set was going to give me a fit... I was wrong. I was running late for family movie night, had to head on in.

Bought some new asics nimbus 9's this week, I am looking forward to the 5k tomorrow. Ciao

37/m/175/5'9"

AM- "Helen" 8:42 (PR by 1:16)

PM- Back Squat

1x10/155
1x5/255
1x5/265
2x5/275
1x5/280

Today's Thruster WOD: 135/155/175/190F/185F/180/185/190PR/195PR/205F

Lunge Jump-5x10 w/20# Medicine Ball alt. w/
Knees to Elbows-5x10

10 x :30 sprint/:30 active rest Row

bw 150 age 39
99-119-139-159-169-174-179f

As rx'd:

135
145
155
165
175 F
165
170 F

First time doing heavy thrusters.

5' 10" /195 lbs/ 32 y.o.
135-140-145-150-155-160-165 lbs

215

40/M/185

CFWU

95/115/135/155/165/170/175F

did the 400 m run and 95 lbs hang power snatch prior to this wod.

as rx'ed

175
195
205
205
215 - almost turned into a push press
205
205

48/m/145
90
100
110
120
130
140
150

5 min C2, CFWU w/DU and thrusters, BWUX3

warm up sets, probably too many, then:

145-155-160-165-165-170(f)-165(f)-160(f) 150 (just to prove I CAN still do a thruster).

Hand grip stuff post. First time doing 1rm on these and I suck.

M/34/190

155
185
195
205
210
210
210 (f)

20/m/168

110-120-130-145-155-165-180

Baltimore was AWESOME!! Thank you to our awesome hosts, to the folks who attended and to my fellow trainers. What a fantastic, motivated group! It is a huge honor to be part of the certs, thank you again to everyone.

27m/6'1/200
135
225
235
245
255
265
275

46 - 6' - 210#

CFWU x 3 (Mod intensity)

As RX'd

135 x 5
165
175
185
185
195 (F)
195
195(F)
135 x 10

24/m/163

155,175,185,195(f),195,205(f),205

M/27/207

135
155
165
175
185
205
205

1x7 Thrusters:

maxed out at 151# with 2 bailed attempts. my squat was so slow that it felt more like a push press.

new warm up regiment today: 2 rounds
95# thruster x10
ball pushups x10
double under x10
back extends x10
L pull up, burn out

felt great

39/M/190/6'2"

95x8
115x6
135x3
145x1
155x1(f)-(f)
150x1(f)-1
135x1

Trevor: 115,135,135,135,140,145(f),145(f)

Todd: 135,185,185,185,195,205(f),205

m/30/235/5'10"
135
155
175
185
190(fail)
155
155

M 225 45yo

115,135,155,175,185,195,205

135
155
175
185
195
205
135

I chickened out on the last rep because I was way to scared. 200+ lbs is a lot of weight to be dropping from overhead at a globogym without bumper plates. I don't think the management would have been to pleased. Still, nailed every rep on the first attempt. Pretty stoked about that.

135
145
155
160(0)
155
160(0)
160(0)
155
155(0)
145
145

It's frustrating when I can't push just 5lbs more.

As rx'd
155/175/185/195/205F/200/205

First time with heavy thrusters for me.

155
175
185
185 (fail)
185 (PR ~30# over BW!)
195 (fail)
190 (fail)

m/28/187
First time
95,115,135,145,155,165,165
Could have gone higher but would have sacrificed form too much. Next time start higher

M/35/143/5'-5"

CFWU X 3 rounds (subbed L-sit instead of Back Ext)
85
105
115
125
140 shoulders locked out/overhead but core not tight
135
135

Thruster
1-1-1-1-1-1-1

155
165
170
175
180
185-F
185-F

M/25/197

M/39/187/5'10"
CFWU
BWU
155/160/165/170/175/180/185(f)

#453

Thanks Billy. Always good to see and workout w/ other crossfitters. Good motivation. I've seen you and your wife progress w/ the bar muscle ups and kipping pullups. keep it up!

cfwux3
115lbs
125lbs
135lbs
145lbs
155lbs
155lbs
160lbs

Crossfit Cert in San Diego this weekend was amazing! learned so much and i can't wait to start teaching it!

27 yoa male - 5'10" - 173#

First time with ME thrusters

155, 165, 170, 175, 180, 185, 190(f)

135, 145, 155, 165, 170(F), 170(F)

27 yoa male - 5'10" - 173#

first time with ME thrusters

155, 165, 170, 175, 180, 185, 190(f)

M 37 5'10" 153.5#

Blowing off too many workouts lately. Need to refocus (and stop backsliding).

CFWU, then:

7 RFT (10 DB thrusters).

Rnds 1, 2, 3: 2x35# DB (70# tot)
Rnds 4, 5: 2x30# DB (60# tot)
Rnds 6, 7: 2x25# DB (50# tot)

Hit it pretty hard. Glad we're running tomorrow.

Time: 20:26, HR: 170 avg, 190 max.

CFWU
10x#45 (twice for form practice)
95/115/120/125/130pr/135f/125

Not too bad. This is the first time I tried to do ME thrusters. I have never done more than #95 on WOD's before. I think I am having trouble with the transfer between the front squat and the press. I am trying to keep the bar moving from the bottom of the squat to the top of the press in one smooth motion. I find that I keep stopping at the top of the squat and then push pressing. Is this allowed? It also kills my wrists. Does anyone have any tips to take some of the stress of the wrist?

stew - 37/m/175/6'2
135
155
165
175
185(f)
175
175(f)

Brad - 185/m/6
135
155
175(f)
175(f)
165
170

Can't do thrusters (wrist) so --- after much deliberation, feeling we should do metcon, wanting to do a Heavy Nancy --- chose

OHS 1-1-1-1-1-1-1

24f5'6"110#

45x2 - 50 - 55 - 60 - 65 (can't get it overhead) - 60 - 65 (?parallel?)

34m5'10"202#

45#x20-133-177-197FF-202F-202(pr)-207FFF

So I got exactly my bodyweight OHS once. I got 207 twice but didn't squat deep enough.

Then did AMRAP at 133 lbs, got 23 reps, a few of them weren't deep enough. Interesting workout.

I'd like to find the jackass, who obviously never lifts, who designed the ultra-vicious knurling on the barbells. I say we should strip this guy naked and carry him out of town riding on the rail -- on the barbell he designed. Damn center knurling scuffed a big chunk off my C1 knot when I dropped 202 pounds back down.

Tim:

pre: row 500m in 95sec, Burgie, 15 pullups, GHD, GHR

wod: 185, 195, 205, 215(clean only), 225(clean), 230 (clean), 235(clean), 245(failed the clean)

I'm too lazy to pull out the squat rack so I squat or split cleaned everything prior to thruster-ing.

M/23/190

165
175
185
195
205 PR
215 F
215 F
165

M/32/218

185 195 205 225 235f 235 240 245
Never done this one. Deffinetly enjoyed it more than Fran thrusters...

m/35/5-11/213

95-115-135-155(fail)Knee hurt-95

115
125
130
135
140
145
145

34/M/77kg

1. 80kg
2. 85kg
3. 85kg
4. 80kg
5. 80kg
6. 80kg
7. 80kg

40,42.5,47.5,50,55,57.5(f),55kg

Then 19 reps of 35kg

40kg, 60(poor form), 60, 65(fail), 65f, 65(!), 65

I think lack of confidence was my biggest hindrance. Once I cleared 65, doing it the second time was much easier.

Finished with a set of 10 low back squats of 65kg.

CFWU x 3
As RX'd

95
115
115
125
125
135
135

My first WOD. Hopefully this is the start of something (painfully) beautiful.

135
185
205
225
245 - fail
205
205

Cleaned the wait off the floor before doing the thruster since no squat rack. Pretty sure having to clean the weight tanked alot of my drive and kept my numbers lower than they would be otherwise.

75-90-90-100-110-110-120

which is a PR seeing how i've never done max thrusters before....yay!

male 30 72kgs 5' 10" UK

50kg
60kg
65kg
67.5kg
70kg
72.5kg failed

Crossfit warmup
1x135
1x135
1x135
1x145
1x155
1x155
1x165 (fail)

Warmup
135
135
135
145
155
155
165 - fail

as rx'd
185
195
200
205
210
215
225-failed-next time I got this

M34/86kg

CFWU D8P6

WU
20kgx10
40kgx3

50kg
55kg
57kg
60kg
62kg
65kg
67kg(f)
60kg

95-115-135-165-185-205-225

33yom/168/6'0"

CFWU x 3

145,155,155,155,165(f),145,155

135/145/155/165/175/135/135

47 5'10 200

cfwu x 3

misread the WOD only did 5 sets

115
135
145
155
155

175
185
205
215 (Previous Personal Best)
225
235
240

145,145,145,150,155,155,155

70,75,75f,75f,70,70,75

45/f/146 85-95-95-100-100-105-105.

That was confidence building.

K= 65-70-70-75-75(F)-65-65

J= 135-165-175-185-195-205(PR)-205

Thruster 1-1-1-1-1-1-1

135-145-155-165-175-185-190

75-85-95-95-105-115-115 (need to start higher next time)
[188lbs]

f/25/107

45-65-70-75-80

ran out of time, had some friends that wanted to do the filthy fifty tonight (new to xfit) so we did it 39:20 rx'd for me certainly not my best showing on this.

funny though, the most I've ever used for a thruster is 65# so i guess this IS a PR. I suspect I would have been able to get to 90 if i had kept going

135
145
155
165
170
175
180

Had to start every rep with a clean since we don't have a rack.

165/29/m/5.9

M/36/6-0/170

135
155
155
155
155
155
135

Had to start with clean as do not have a rack

65, 85, 95, 105, 115, 115, 115.

Not great but there it is.

Alvin cert here I come!

155
160
165
170
170
175
180(F)
180

155
160
165
170
170
175
180(F)
180

135-155-160-165-170-175-185(F)

Male 26 5'10" 161

115
135 f
120
125
130
130
135 pr

M/27/6'1/190

115/125/135/145/155/165f/165f

F/37/5'7/151

65/75/85/95/105f/100/100

2 months into crossfit and loving it. Getting stronger every day.

Thruster 1-1-1-1-1-1-1 reps

BW 182

115, 117.5(left a plate off one side!), 120,125,130,135,135

Aim to do a little more next time.

RRR, #497, for pain with wrists, try wrist wraps. I think they have helped me.

83
93
103
105.2
107.4
110x2

CFWUx3

135,155,165,175,155,155,155

95
100
105
110
115 pretty ugly, more of a press to get it OH
115
115

750m row for warmup

I hate thrusters!!! (and front squats)

65/95/115/125(ugly)/95/95

It was probably all ugly

36/m/230
Thrusters:
135
155
165
175
185
195
205

f/36/5'2"/145
CFWUx3
45
45
55
65
70
75 (f)
70
Having trouble getting 75lbs. overhead.

warm-up 95x5, 115x5

135
155
175
195
195(f)
185
185(f)

M/27/6'1"/192#

95# on all

M:31:6'3":265lbs

Did the thrusters as Rx'd yesterday.

90,
135,
180,
225,
235,
240 (fail! Felt something tear in my right bicep/tricep and dumped the bar on my head....ouch!)

Thank god it's a run today - I never thought I'd ever say that?

Thruster

155
165
175
185
195
205
215

Since I have never done "heavy" thrusters, I guess 215 is a PR!

135/155/175/195/205/215/215

next time i'll start heavier.

M/29/5'11/27kg

55
57.5
60
60 (fail)
55
57.5
60

All weights in kg.
These felt really hard on the back of not very much sleep.

Babies are harder than Crossfit! ;)

35 M 165#

135
145
155
165
165
175
185

23/m/175

95-115-135-145-155-165(f)-165(f)

and then got my first bar muscle-up afterwards, pretty happy about today!

CFWO x 2
95-95-95-95-105-105-105

Age 52/BW 250# Subbed Single Arm Thrusters @ 55# "big bar" in ladder format 7 to 1.

Baltimore Cert. thoughts:
I've been involved in the strength and fitness field for about 16 years as a strength and conditioning coach, competitive weightlifter, and weightlifting coach. I've attended dozens (and then some) of conferences, clinics, seminars, etc. over the years. This certification was THE BEST I've ever attended. Our trainers were outstanding in every way; knowledge, presentation skills, wit, humor, coaching ability, caring, friendly, willing to share. Robb W's lectures were "stimulating". Tony, Jon, and Robb really emphasising technique with a PVC pipe and forcing me to re-evaluate my teaching/coaching/training. Jeff helping me get 2 muscle-ups in a row. Andrew's passion was refreshing. Pat's wit, humor, and taking away a box jump in FGB thanks! As I said before, having attended many strength and conditioning clinics over 16 years, this was hands down THE BEST one I've ever attended. Can't wait for Level 2. Thanks to Crossfit Baltimore. Great facility, great hosting. Great people as well. Nice to be with people motivated for the same thing and ego free. Thanks everyone, it was great!!

M/51/165 Tuesday 4/29

WOD: 95-95-105-105-115-115-115

No bumper plates, so I can't go to failure and risk dropping the weights.

34 M 195

As Rx'ed ATG

115
135
155
165
175
185
195

M/48/150, done 4/29

CFWU x 3, T'ai chi.

65 x 5
95 x 3
105/115/125(PR)/125/115/115/115

m/35/78k

50/50/60/60/62,5(almost f)/60/60kg

Warmup
45lb x5
95lb x5
135lb x3

Fullset
155lb
155lb
175lb
195lb (f)
175lb (f)

Punishment for poor performance
135lb x3
95lb x10
45lb x15

:05 warm-up
5k- :22::51

WOD
Thrusters
135x5
155-185-195-205-215-225-225f

A day behind so combined todays 5k w/the Thruster WOD from the other day. Didn't get my PR, but close. Sketchy about going over head w/out Bumpers.

Get some, Go again!

some gorillas were using the rack so had to clean first. probably didn't affect my weight though.

115
125
135
135
135
135
135

WU
oly bar thrusters
WOD
135/155/165/175/185/195/205(fail)

65-85-95-105-95-95-95.

Still sick but went for it anyway! :)

400M run
CFWU x3
WOD 135 - 155 - 185 - 185 - 195 - 205(F)-135x5

Form broke down on heaviest attempts. Didn't have the confidence to get my ass back in the squat while maintaining the false grip. Need to work on heavier front squats.

5 minute row.

M/30/5'6"/140lbs
1-135
2-145
3-155
4-185 (f)-165(3)
5-165
6-175
7-185(f)-175
*145(10)

155, 175, 185, 195, 205, 215, 195

135-145-155-165f-160f-155-155-160
I learned that it is the last second drive, the full extension of the hip, where that extra burst is coming from that allowed me to go back and get the 160.

40m/190#/5'7"
Warm-up
ran 400m
CFWU x 3

As Rx'ed
135(4 for warmup), 155, 185, 205, 225 (not a full lockout), 235 (full lockout!)

Coold-down
Rowed 1k

Form felt great! been sick as a dog so im glad we didnt have a cardio workout today. Tomorrow is gonna be painfull, i know it...
Crossfit in Maine is taking hold!

as rx'd: 135-145-155-165-175-185(f)-185

M/25/5"8/157

115, 135, 155, 165, 175, 185(f), 185

Jared i actually did something as much as you! I like those days! haha

Cobra CFG!!

26/m/154

95, 115, 135, 145, 155, 160, 165(failed)

We had to actually clean all these b/c we don't have a the proper stands yet, so I might have been able to do more. We shall see next time. But, on the bright side, 165lbs clean is definitely the most I've cleaned, haha.

Cobra CFG!!!

145/150/155/160/165/170-f/170

23/m/196lb
185,195,205,215,215,225,235

M/39/6'0"/155
A day late:

CFWUx3
Thrusters (in kg) 20x8, 50x4

60,65,70f,65,67.5*,70f,67.5 (149lbs)

*-very ugly, may or may not have achieved lockout before collapse.

First time doing ME thrusters. A little disappointed that I couldn't get my BW.

36m/6'1"/200

CFWUx2
95-115-135-135-135-145-145

95-115-135-155-185-205f-205f

28 M/ 135 /5'6"

95-95-115-115-135-135-155(failed)-155

28 M/ 135 /5'6"

95-95-115-115-135-135-155(failed)-155

115-135-145-155-165-175(f)-165
wrist position tricky
FS 185 good form, deep

CrossFit Cert @ CFSD this past weekend, WOW! There are no words to articulate how incredible this seminar was. A HUGE thanks to all the coaches and staff. I am grateful to everyone for all the advice, comments and praise. It's very reassuring to hear job well done once you feel like you've FINALLY nailed a skill. This past weekend solidified my love of the CrossFit community. THANKS EVERYONE!

223-223-233-243-243-253(f)-253(f)-243

95-105-115-120-120-125-125

CFWU x 3

125
135
145
155
165(F)
165
170
175(F)

m/21/205
95,115,135,145(f),140,145(f),145

M/50/185

crossfit warmup

thrusters as rx'd

130, 135, 140, 145, 150, 155, 160

m/28/190lb

60min. asthanga yoga
CFWUx3

WOD:

1x154
1x165
1x176
1x181.5 (fail)
1x176
1x176
1x176

- OlliS

Really enjoyed this new one
155-165-175-175-175(failed)-165-170

50 yoa new guy, 5'08", 180

I did this WOD, and then promptly came down with a stomach virus...lol.

95,105,115,125,135,145,155 (f)

32yom 5'11'' 185lb
175, 175, 175, 185, 185, 185, 195

53 yoa, male, 6' 2" 230 LBS

1x135
1x135
1x185 (failed)
1x185
1x185
1x195 (failed)
1x195 (failed)

This is the first time I tried this one and I liked it. I was pretty close on the last two failures, so I think maybe next time I might get there.

21
165 BW

Never Done Heavy Thrusters Before

135
135
145
155
155
165
165(f)

Gotta Work on exploding out of the bottom, more aggressive :)

m/29/195
First time with heavy thrusters:
135, 155, 165, 175, 185, 195(PR), 200 failed

I'm a wuss!

95
115
95
95
95
95
95

95-135-155-165-175-155
Did this 5 min after deadlifts

m/27/167

135
155
175
185
195
195
195

Kg: 70/72.5/75/77.5/77.5/77.5/77.5
1 min rest approx between each rep
Could have done 7 x 77.5 but gym closed.

CFWU
WOD- 45,50,55,60,65,65,70
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Missed workout today, in the hospital with my wife, just gave birth.

M\43\190

115\125\135\135\135\145(f)\135

all reps at 85#

40/M/170

cfwu

115, 135, 155, 155(f), 135(f), 115, 115

165 max

mum 20

M/31/6'1"/218

115
145
155
165
170
175
180

This was my first time doing heavy thrusters. I should be able to improve next time.

Worked up to 175#

cranked out a few extra front squats to add a bit more intensity...

M/19/195

95
115
135
145
150
155 F
155

Stocked on the weight

21/M/146 lbs

warm up:
95 x 8
105 x 6
115 x 4

WOD: (first time doing this)
125 x 1
125 x 1
135 x 1
135 x 1
135 x 1
145 x 1
145 x 1

28/m/130

last 7 sets:
100x1
100x1
105x1
110x1
115x1
120x1
125x1

Catching up on some old WODs after some time off due to illness and chaos and such:

95
115
135
145
145
145
145

Towards the end I could tell I was sort of muscle-ing them up instead of driving them up...

32yom@195lbs
155
165
185
200
205
185
195

185-205-215-225-245-250(miss)-245(miss)-235

95,115,135,145,155,155,155

As Rx'd: 115-135-145-155-165-175-185

27m216#
115 135 155 165 175 185 200

Todd 35M 160.
135
165 (PR)
175 f
165 f
155
155
165

Teri 35F 153
95
95
105 f
100(PR)
100 f
95
100

155, 175, 185(f), 185(f), 180, 180, 175, 175, 175, 185(f)

Just FYI - That final 185 attempt was pointless.

F, 5'10", 28yrs, 170#

95-105-115-105-105-105-115

I wish the gym had 2.5lb plates. :( 105 felt a little easy, and 115 was a little too wobbly for comfort.

28m 6'1 190
155
185
195
205
215
225f
225f

30 M 6'0" 178

wod 95,105,125,145,165,185,200failed

777777777777777777777777777777777777777777777777
777777777777777777777777777777777777777777777777

95/100/105/110/115/120/125

777777777777777777777777777777777777777777777777
777777777777777777777777777777777777777777777777

Thruster 1-1-1-1-1-1-1 reps

95-115-135-140-145-150-155 Miss

M/46/145

CFWU 1 round
5 km run 22:01 PR
Thrusters for WU 65x10,95x5,115x5

135-145-155PR-155-160-160-165 PR

PR's all around. Seem to be making gains again on metcon and strength workouts.

Thanks,

Power before each thruster (No racks at home)
60kg 70kg 72.5kg 75kg 75kg 75kg 75kg

27/m/185

135
155
175
185
195(f)
190
190

105
110
112
112
112
112
112

m/37/175

2x5x45
5x65
5x85
5x105
Work Sets 125,130,135,140(f),135,140,140,140

The fail was caused when I got forward onto the balls of my feet. Concentrated on driving off my heels and it came to me. Tweaked my back a little, so I held at 140.

Feeling kinda sick... but at least trying is better than skipping it

115, 135, 135, 135, 115, 115, 115

29 yom 225#
as rx'd
warm ups 95/135/155
workout
175/185/190/195/205/215/225
heels were coming off the ground at the bottom
poor hamstring flexibility?

M/45/6"/194

Tuesday 4/29/08

My week of rest is over. Back to WOD!

95-95-105-105-115-115-125 (PR)

I round of CF WU.
35# bar - warmup.

45-45-50(f)-50(f) (UGH!!! :( )- 45-45-45.

So much more to work towards!

WU

115
135
145
155
165(f)
155
145
145

135x5
135x5
135x4
95x10
95x10
95x11
plus ab and shoulder work later

later in day, ran powerline loop run with sweet climb at end, approx 6k, 33:32. a bit slower than last time (32:13) due to tired legs from WOD.

I'm beginning to feel stronger with squat movement now that I'm in my 9th week. i remember first time i tried thrusters a couple of months ago i struggled with 95. A big improvement.

27/6'8"/210

135-155-165-175-185-195-205

M/31/199

subbed kbell class. Focused on push-press and snatch complexes. Work in the 70-88# range. Forearms bruised.

89, 99, 104, 109(f), 109(f), 109(f), 104

65/75/85/95/105x/100/95

32/male/158

135/145/150/155/165/175(f)/155

29/ M/ 196

Was late for Muay Thai.. so I only rested two minutes in between. Could only get four reps in:

135 X 1
155 X 1
185 X 1
205 X 1

*Felt good, I could have gotten 225 # pretty easy I think*

Can't wait to do it again.

39m220
115, 125, 135, 145(f), 135, 140, 140, 145

25/m/175

105
165
205 (fail)
205
210 (fail)
165
190
205 (fail)
190
190

21/M/201

First time doing thrusters.

135
145
155
165
175
185
185

Need to work on form and being more explosive.

M/30/150

Did this day of. First time doing heavy thrusters.

95
105
115
125 (fail)

Thought my wrist was well enough to do this, apparently I was wrong. Set up for one more try at 125 and knew it wouldn't work.

Switched to weighted pull-up singles

25, 45, 50, 50, 50

M27/5'10/185

135 - 155 - 175 - 185 - 185 - 175 - 175

Did a little combination work.

Max Weighted pull-ups:

45, 70, 90, 115 (5 singles), 90 x 2 then 90 x 3
after the 90# round started doing single thrusters between pull-ups

Max Single Thrusters:
95, 135, 185, 195 (front squat only, got heavy)

Then did 3 x 3 clean pulls with 225 (focused on trying to jump) and did a couple weighted sets weighted dips (90 x 3, 90 x 5). Threw in 10 KTE for fun.

Done

Anand S:

45x5
45x5
75x3
95x1
105x1
110x1(f)

4 sets of 15 hang power snatch and 400m sprint

51/M/202

Work gets in the way of recreation.

Made up two wods...thrusters and 5k.... bad idea

Thrusters: 115/125/135/145/155/165/175(f)
5K run: 25:50 ran out of gas....sigh

45x10 warmup
95x5 warmup
115x1
135x1
140x1
145x1
150x1
155x1
160x1
165x1
170x1

Charity-
worked up to last 3 sets @ 142

CFWUx3
45x5, 95x3 warmup
135-145-155-165-165
3x135, 8x95 warmdown

CFWUx3
45x5, 95x3 warmup
135-145-155-165-165-165-165
3x135, 8x95 warmdown

M/46/6'/220

thrusters 7X1

145/155/165/175/185/195/200

1x145
1x155
1x165
1x170 Failed
1x165 Failed
1x155
1x155
1x160 Failed
1x160

as Rxd:

135
150
165
180
190
200-f
200-f

Couldn't get the last two but came close on last one.

Jeff @ work
150
180
190
205
205
210
215(f)

195,195,205,205,215,205,205

195,195,205,205,215,205,205

195,195,205,205,215,205,205

195,195,205,205,215,205,205

25m/165

135-145-155-155-155-165

m/37/200/6'2"

145, 155, 165, 175, 180, 185, 185

really started to lose speed and stall in the press as the load got heavier, then I focused on a strong hip drive to initiate the press, and it went up smoooooth.....heavier next time!

M/33/170

135
155
155
155
155
165
165(f)
135

30/m/255#

145
155
175
185
195
195
195

Could have done 200 or even 205.

m/26/170

125-125-125-125-125-125-130

4/30/08 - 175,215,205,205,205,205,195

160#BW first time max rep thrusters...

115
125
135
145
145
155
155

115#
125#
135#
145#
155#
165# (PR)
165#

WU ROM & Sun Salute
Cals Sq x 20; Dips x 10

Thrusters
45x10; 65x5; 85x3; 95x2; 105x1; 115x1; 125x1; 135 (f)

115,135,145,155,165,170,170

115
125
135
140
145
150
155

115. 135. 145. 155. 165. 175. 185F

115. 135. 145. 155. 165. 175. 185F

m/33/202
cfwux3
133,143,153,163,177,187,197

as rx'd:

60 / 65 / 65 / 70 / 65 / 70 (fail) / 67.5kg

M50/170

115/135/145/150/155/165/170F

Ran in the am

135
155
165
175
185
195
205

50/55/60/60/65/70/75Kg went rock bottom on all 7

27/m/165/5'11"

135
155
175
195(f)
195
195(f)
175

m/27/225

as rx'd

135, 155, 175, 195, 205, 215, 225

115-125-135-145-155-165f-165f

M/54/225
First workout since April 16 due to foot problem.
CFWU x 2
45,55,65,75,85,95,100

maxed out at 220 lbs

155, 165, 175, 185, 195 (failed got it to my forehead), 190, 195 (failed again didnb't even get to my face)

Age 35
BW 150#

145, 150, 155, 160, 165, 155, 155

CFWU
Dynamic WU

OHS practice 'cos I stink at it:
40K fail, 40k,40k,50k fail, 25K x 5

Thrusters (1st time w heavy singles):
40k, 50k, 60k, 70k fail, 70k, 80k fail, 70k

m/42/167

95 to 155

ugly at the end

In kgs.

60
65
70
75
65
70
77.5 - PR

having trouble staying back on heels
95
115
125
135
140 with trouble.. stop

37/m/5'8"/148

wu
800m
3rnds
15x planche pushups,situps,squats
100m sprints

planche,presses & freestanding hspu's

1x95
1x115
1x125
1x135
1x155
1x175
1x180(f)

BRI CrossFit Group (late entry, performed on May 1st).

David (33/m/205): 45/65/75/85/95/105/115 (could probably do more)

42yom / 148 made up on 05/02/2008

115, 125, 135, 145, 155, 165, 175, then tried 185 but failed.

Post - Rope Jump practice

115, 120, 125, 130, 135, 140, 150

BW: 184

111
131
141
151 failed
151
161
171 failed
151

40/m/157
95-105-115-125-135-135-140

135
145
155
165
175 (fail)
175
185

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

WU 40GHSU 30 back extensions 15 Pu 20 dips

Thruster 1-1-1-1-1-1-1 reps

105/115/125/135(f)/135/135/135

15 PU 20 dips cool down.

M 35/157 Completed on 2MAY08
CFWU 3X15
Burgener Bar WU
WU 45X5, 65X5, 85X5, 95X3
115
135
145
150
155 Failed to clean
150 Failed to clean
145 Failed to clean
145

46/m/160

First time w/ this exercise. Trying to incorporate heavier weight workouts.

As Rx'd

65, 85, 95, 105, 115, 125, 135

Start at at least 105 next time.

Meyer- 155-165-175-185-195-205-210
Godfrey-95-95-95-100-110f-110f-110!

95-105-115-120-130-140(Fail)-135

34m 177
situps, pushups, squats, situps

135
145
145
155
165
170
170 (UGLY but all the way up)

f35

40
70
70
70
70
70
70

PRs all the way, probably a PR clean for both of us. How ugly can these be before they don't count?

5min rope jump + CFWUx1 (No PU)

WOD:

40
45
50
55
60
65
70 missed

Weights in Kg. Was stille extremely sore from saturday's wod. I felt 70 was possible..

27/m/232

135
155
165
175
185
195
195

135
145
155
165
175
185
175

went to 185 by accident (put on 10# plates instead of 5s, derr) could easily have gone higher be we have nowhere to bail if we fail.

m/22/200/6'0
185/205/215/225/235/225/245

CFWU
95/3 wu;
115/2; 135/1; 145/1; 155/1; 165/1; 170/0/1; 175/0/0/0; 165/1
M/47/195#/72"

EJEJJEEJEEJEEJEEJEEEEJJEJEJJEJEJEJJE
M/34/170
185,190,190,185,185,185,185
WANTED TO USE GOOD SMOOTH FORM RATHER THAN MAX WEIGHT...FIRST TIME WITH THIS WORKOUT

Jennie: 26 F 160# 5'9"
Thrusters (7 singles)
85-95-105-115-125-130-135(f)

m/30/158

125, 135, 145, 155-F, 150, 155, 165-F, 160

first time trying max thruster. big weakness of mine.

M/35/177

100
130
140
150(F)
150(F)
140
140

135-145-155-165-175(f)-170-175(f)
-1st go at these - fails were in overhead press portion

95 100 105 110 115 120 125

185
195
205
215x3
225

RX'd
155
185
Call
205 F 3/4of the rep
195 F
190
195
195

35/m/71"/180lbs

105
125
135
140
145
145
145

Followed up with 40 and 30 rep rounds of:
45lb bar hop squats
jumping pull ups
declined sit ups with 25lb plate
push ups

43/m/166

Bergener WU, accessory lifts x 3 sets

135
145
155
165
175
185
185

All weights cleaned, felt wierd at heavier weights, kind of like an explosive front squat. Start heavier next time, around 155.

27YOM
195#
5'10''

Warm-up:
CFWU x 3

WOD:
185 - 205 - 225 - 235(f) - 235(f) - 225 - 225 - 225 - 225

F/40/130

65 / 75 / 86 / 90 / 95 / 100 / 100

F/40/130

65
75
86
90
95
100
100

M-155-165-175-185-195-205-210
Godfrey-95-95-95-100-110f-110f-110!

m/34/5'9/176

CFWU - 3. 7 PU each set.
2 sets superman raise
Burgener WU.

95 - 2
115
135
145
145
155
165
170 - F3
155

Wasn't sure what to expect from first time doing max thrusters. Hoping to increase weight with better tech on hands (back at bottom roll forward as I'm driving up.)

135/145/165/170/175/180f/180/185f/185f

m/51/5'8"/150
55,65,75,85,95,100(f)

26/m/5'9"/165lbs
CFWU 3x10
145-145-149-149-149-152-154

95-115-135-155-165-175f-165

XXXXXXXXXXXXXXXXXXXXXXXX
133,155,155,177,177,199(Fx2),187(F),187

85/90/95/100/105/110/115

All over 85 is PR, but I haven't done max in a long time...my max push press is 110, but obviously it could be higher:) My max jerk is 115, and again, could be higher if I could test it with bumpers...

115-135-145 (failed)-140-145 (failed)-135-130

45/m/197
132x1
143x1
148x1
152x1
157x1
163x1
165x1

m/ 31/ 6-2/ 245

135x 1
155x 1
175x 1
195x 1
205x 1
215x 1
225x 1

m/29/73/188
115-135-155-175(miss)-155-165-165-145

20, 30, 32.5, 32.5, 35, 37.5, 40(f) KG

Thrusters 1-1-1-1-1-1-1
95
115
135
145
155 (f)
145
150
135
Never tried heavy thrusters before and they've been my nemisis in the past. So I'm not entirely dis-pleased with my numbers for a first try.

36/m/172

95
115
125
135
140
145 PR
140