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.