looks like a good one!

Nice, thanks for the early post, I can do this one this afternoon!

Last time I did this I couldn't walk right for 5 days... enjoy!

Nice. Can't wait to do this one right before I give a presentation. Hope I don't throw up.

Interesting... its really going to suck after I did 1/2 Angie yesterday followed with a snatch workout and Grindy today...

bring it on!!

Karin

bringing out some older wods, sweet!

Happy birthday Tim of CrossFit Black Diamond. For Tim's 32nd birthday, he is going to attempt 32 runs through the Marine Corps obstacle course. Early mid-life crisis...maybe. Good Luck Devil.

Another "looks easy enough". Very nice!

65lb in each hand?

#10 Ben - no its a barbell with a 10# plate on each side.

nice image(s)

Looks good. Anything that will crush my shoulders is good as that is where I am weakest.

Starts as Fran lite
ends rough

Looking forward to this one, any suggestions on workouts prior to my first Cert? Debating going 1/2 or 3/4 but I may just go full and take the two days off prior to the weekend.

This one looks like fun.

On a very serious note: I remember reading someone's comment about a zone-friendly beer (Shiner Bock). I just happened to move away from Texas, so I'm not sure I can purchase it anymore. Does anyone else have insight into other zone-friendly beers? Usually I just drink beer and don't care, but I figure if there's a tasty beer that's not as bad for you, why not have the best of both worlds?

Looking forward to this one.. Just hope my shoulders will hold up long enough to get a good number of rounds in!!

Brett, Comment 15: Zone Friendly Beer?

Its all just carbs no matter which one you choose... I don't know of any beer that would be a multiple of 1.5g of Fat, 7g of protein and 9g of Carbs.

Personally, when I drink with a meal, like tonight for example, my meal consisted of 5oz of Salmon (5 blocks of protein and 2.5 blocks of fat), 8 almonds (about 2.5 blocks of fat and 18oz of red wine (about 5 blocks of carbs) the totals work out to be about 5 blocks of protein, fat and carbs. That is the only way that I know to make alcohol zone friendly. :>)

Have Fun, Train Hard,

Billy

I can't wait to get to Cali and start working out regularly again. I feel like my training has really fallen off big time. I wonder which affiliates follow the main site... if any of them do.

I'm still not packed. I'm considering following iin Spider Chicks footsteps and just packing some bikinis and CF t-shirts. :) My comment didn't get approved on the affiliate blog so I'll say it again here..

Spidey is one of the coolest, smartest, most interesting, funniest, motivating and strongest women I've ever met in my whole life. I tell people about her all the time. I'm proud to know her.

Allison: spider chick is one of my all time favorite bloggers on this site.

Multibomber: Shame on you for ignoring what is worth noticing on the left side of the trainer in the picture...

Have Fun, Train Hard,

Billy

#18 you are one classy fella

I finally found a c2 nearby I can use, and I'm totally hooked on rowing. It's getting in the way of my running because I make excuses and sub running for rowing too much now. Oh well.

Oh yeah and

#18,
In the words of Lt. Jim Dangle,
"That was wildly inappropriate."

I drink Guinness Extra Stout b/c I have read and keep hearing that it is the best "real" beer in regards to nutrition and health. Check out the below facts. Notice the Guinness is the Extra Stout and is measured in Pints. I buy the 12oz bottles so do the math if you want to figure out the lower values.

Guinnness Extra Stout
Pint-
Calories: 170
Carbohydrates: 5.7

Shiner Bock
12oz. The below is from their web site. I am assuming 12oz b/c I have only seen SB in 12 oz. bottles
Calories: 142
Carbohydrates: 12.9

does anyone know when this was last posted?

Wow her sunglasses are really big! I really like her sunglasses. Was there a workout today?

Let me be the first in welcoming Allison to SoCal!

#14 - I like the "fran lite" comment. so true

why is it that the lighter weights seem to kick butt more than heavier weights?

Are all the videos filmed during the certs?

Awesome...I was kind of hoping we'd kill our legs a little more. And I was...um...missing pullups. Nice way to end the cycle.

I get the feeling Fran is lurking just around the corner. I'm looking forward to this one.

Ouch.

There's good news and bad news to this one.
Good news - light thrusters mean quicker time!
Bad news - quick thrusters mean more rounds -> more rounds means more pull-ups.

Thank you, CrossFit, for the bittersweet nectar of life.

Well if Speal couldn't walk right for 5 days after doing this, I should be walking good sometime in the middle of May again.

#18

I'm a big fan of Guinness Draught in the 11.9 oz bottles.

Per 12 oz
4.0% alc
125 cal
10g carb.

Here's a good resource for nutrition info an beer:

http://www.realbeer.com/edu/health/calories.php

#25 - I know I am just a big kid but that really made my 23:30. Literally laughing at my screen like a maniac watching yet another youTube video of a guy getting a nut shot.

Just got back from Vegas and a lot of women have those bigger…glasses out there. I think it is to hide what they are really looking at, like to the right, or at least to look like Jackie O. First w/o since coming back to the thin air of Colorado, should be fun.

unbelievable i pulled this out of the archives and did it yesterday.

kicked my but

7 rounds

Erging in sunglasses with no sports bra? She's going to have a hard time pulling in...

2k PR : 6:36, 71kg, 5'11

ah, Coach certainly has an eye for a good picture. Tasteful and pertinent, well done!

hell yeah. i haven't done this one yet. i'm stoked, it looks like fun. i'm gonna try to get eleventy.

WOOT WOOT!

I just did this two days ago! I guess thats what I get for not running today!

25M/6'6"/245lbs

Did "Diane" instead of the 5K.

5:12

This thruster WOD is exactly what the doctor ordered.

16 rounds as prescribed

FYI for anyone keeping logs:

Compare to Friday 070406

i got another soldier in my unit onto CF. After the first day or two she looked up a WOD for the next day and just looked at me... "I hate you."
then she pr'd... HA! i love this

anybody in Kuwait?

33 m 193#

As rx: 10 rounds

Still resting the brachialis from my last muscle up bonanza, so no pull ups. subbed this one with hand stand push ups (really not smart) so...
10 rounds was the final tally. Have a good day.

question...

i can do this as rx - with some breaks in the PUs. I did the 7x1 thrusters at 85#. If I do it as rx I can probably do 8-9 rounds - If I scale it down and do 55# thrusters and pullups on the gravitron I can probably do close to 20 rounds...

so it is better to do more rounds and be totally winded or less rounds and treat it as a heavy strength workout?

12 rounds

Doing knees to elbows rather than pull ups(still cant get 1 full pull up.)

9 rounds.

29/M/335/5'10

M31/82kg
Did Angie 3 days ago and my muscles are still sore as...
And now PUs again!!! However as rx´d 7 rounds. Pukie was knocking on my door but I did´t let him in.

Speal :

You couldn't walk right for 5 days after this one. Man I knew this looked vicious !

How many rounds did you make ? ^^

#46 - Since you can do the weight as rx, do it. Don't scale it down, even though it limits you to 8-9 rounds. Next time then shoot for more rounds. Best of luck!

Oh, lord...this is going to be bad. I'm already nervous. I'm sure it looks to easy to some of you, but thrusters for 20mins at any weight is going to be taxing.

m/33/222/6"0

rest day, day 3. This looks like a good one, maybe I'll make it up later

as rx'd

11 rds

11 rds

#30 ogre:
Well put. Enough said!

7 rounds but did deadhang pullups ...

40/m/176cm/70kg

As rx'd

12 rds

Did this WOD within an hour after running yesterdays 5k in 22:19 (my best time this year so far). This WOD felt more taxing and demanded much heavier breathing compared to the run, with the pullups being the easy part.

As Rx'd 13 rounds

10 rounds in 16:30. Hands fell apart

10 rounds: 45# DB & kipping pull-ups

The Baltimore cert this weekend really woke me up to how hard I COULD work. Today felt awesome - I worked to my max, hands calloused to prove it!

f/29/123/5'5

Rds 1&2, sub 1 minute, feeling pretty sweet. Rds 3-6 slowing down, starting to suck wind, still driving on. 7-12 a lot of grunting and growling. Collapsed on the floor at 18:40. Great workout. Hope to do it again in a couple of weeks. Will hit 14 then.
m/34/160#

As Rx'd

12 rounds.

Yeouch!

3rd day doing CF - managed to eke out 14 rounds a la "buttercup." Can't do one regular pull-up yet, so I improvised with a chest-high bar on the power rack. I thought you guys were kidding about the whole puking thing...the only other time I've felt like puking after a workout was after I ran my first marathon. I heart CF!! :D

37/m/240

sub jumping pull ups

8rds + 10 thrusters/2 jumping pull ups

Brand new to XFit. Did the 5k yesterday. Definitely out of shape. Had a question to whoever might answer. My family has a history of weak backs. I know it's against XFit philosophy, but would it be smart to do specific muscle workouts after the WOD to help strengthen these muscles up?

12 rounds Rx, oof.

33/M/190

13 rounds
+ 10 thruster
+ 5 pu's

37/M/198

Subbed missed thruster WOD from 4/28 in yesterday for 5k...good idea. I swear coach is watching me.

Got back on schedule today.
As Rx'd

11 Rounds

Well, that's it, I'm officially out of excuses. Installed the home gym last night. Powertec power cage (with pulldown attachment so the GF can do her workouts.) so I don't need a spotter. (Just a huge crash if I drop something)

400lbs of rubberized grip plates (I noticed I can use the plates for doing kb swings too - bonus) 500lb bar (bench presses, oly, etc) and a 1000lb bar (deads/squats)

No more excuses... :)

Arrrr!!

http://www.angrydalty.com/crossfit.htm

29/m/150

5 rounds + 8 thrusters.

5K today, this beauty tomorrow.

Hey, did I miss something important? When Anthony and Jodi Bainbridge started posting a couple of years ago didn't they have different last names (Jodi Abreu)?

If so, sorry to be asleep at the switch and belated congrats!

If not, we now return you to your previously scheduled blog...

M.31.5'7/176
As rx'd
14 rounds
Didn't find a good rhythem until round four then fatigue began to set in.

Who are the beautiful women in the picture...WOW!

~As RX'd 12 Rounds~

#72, they got married in Cuba the first week of March this year.

They posted a picture of Jodi doing a muscleup in her wedding dress on the affiliate site:
http://www.crossfitfredericton.com/training-journal-wod/2008/3/12/tuesday-20080311-fight-gone-bad.html (link is wfs, other entries may contain coarse language)

She has it set as her avatar in the forums right now. Pretty awesome if you ask me.

F/37/5'6"/140

7 rounds (45# thrusters, pull-ups in broken sets)

M/40

No weight-lifting for 3 days per DO's orders following treatment for back pain.

M/39/185

As rx'd (or so I thought)

For the first 8 rounds, I had 55 lbs on the bar. The 10s and 5s look pretty much the same at my gym at 6 am.

12 rounds and 6 thrusters. With a big asterisk.

At least all the pull-ups were unbroken.

More better faster

As rx'd
13 rounds + 10 thrusters
I am still shaking.

#65 - I had many problems with my back before starting CrossFit - probably one of the best parts of CF is that it does so much to incorporate core strength that you are unlikely to need to do those supplementary workouts.

6 rounds as rx'd.

No problems w/ the thrusters but after the second round I had to break up my pull ups. They are getting better though.

nice hooters.

thrusters and pullups are not fun with fresh Anthrax, Smallpox, and Typhoid vaccinations coursing through your vains...

CF WOD #6 Two cycles down!

I am always amazed how wiped I am from runs(yesterday's 5k).

Altered the W/U 3x12 of
OH Broom Squats, Sit-Ups, Good Mornings, Push-Ups on P/U Handles, and 70# Bent Over Row.

Stretched with emphasis on shoulders, back and hams.

WOD - 9 rounds
70# Thrusters
3 rounds kipping P/U full body weight
3 rounds with one leg resting on a chair (negatives down)
3 rounds with two legs resting on a chair (negatives down)
Alternated the last six p/u rounds O/H pull-ups and chin-ups

I hope that makes sense. I can't do 90 kipping p/u yet, so I scale them down by taking a bit of body weight off. I do this by resting a leg (or two) on a chair as I tire. I try not to use it to help with the p/u.

Finished with a head to toe stretch routine.

Have a great workout everyone!

age 41
bwt 210#

as rx'd: 10 rnds.

m/20/175/5'10"

As rx'd: 11 rounds

12 rounds + 6 thrusters....

27/6'8"/210

11 rds as rx'd

m/28/190/6'0

11 rounds

once again, pullups are my nemesis.

9 rounds

- thursters, no problem.
- pullups, turned to negatives, turned to 120 and 100 lb pulldowns.

One positive note is that kippings are starting to slowly show themselves ever-o-slightly

Christian
http://run50miles.org

I really shouldn't do this wod, I should stay away from pullups until my elbows heal - or are at least pain-free.

I may sub the pullups by alternating 10 hspus and 10 ring-dips.

29/m/170

as rx'd 12 rounds.

after first two rounds, I thought I would be able to get over 20, then was quickly humbled!

#64 Haught,

It's not against CrossFit philosophy to do extra exercises, a lot of CFers do exercises in addition to the WOD for their sports or to work on specific muscles. The other exercises that would be against CrossFit philosophy would be an hour of slow bicep curls while staring at yourself in the mirror. I had a pretty weak back coming into Crossfit, and I made sure to do back extensions or equivalents every day as part of my warmup/cooldown. I went from not being able to finish Michael to getting a decent time on it a month later.

10 rounds
replaced bar thrusters with barbells thruster 25lbs on each hand.

Pullups: after 6th set, had to break down repetions:
did 5, 10 sec later - another 5.

#64, I've had periodic back pain due to my height, and the fact that my posture is sometimes bad (also caused by things never being designed for someone my height). I've found that since I started a serious lifting regimen that included squats and deadlifts, my back pain subsided significantly. Since starting CrossFit, it is almost entirely gone. I'd suggest sticking with the program for a month or two, and see how you feel.

WOD
Got in 11 rounds, though I still can't get a good kip going. So, a lot of the pullups were jumping, but the thrusters were good. Felt pretty strong on those even at the end.

34/m/6'4"/220

41/f/5'10"/165

40' thrusters and band assisted pull ups

6 rounds than kneed started hurting on round 7 so I stopped. Still had 7 minutes left, so I think I could have got 10 rounds in.

31/M/6'3"/205 lbs.

as rx'd 12 rounds

22/m/180

14 rounds Rx

I couldn't breath at all. felt like I was wearing a damn snorkel.

ugh..I am still dizzy. 11 rounds

As rxd.

12 rounds exactly.
(Improved by 2 since last done April 9, 2007)

165/29/m/5.9

This is my first time posting, but I felt the need to comment on question #64. I have been lifting weights for years and had been doing all of the isolation exercises. Then last year I herniated a disk in my back. I started doing the WOD's concentrating on correct form, and presto, six months later I am completly healed. When all the doctors could recomend was taking it easy. Since then not only am I healthier but stronger(over 100lb. improvment in some lifts).

M/23/165

Only had 10 min. to do the WOD.

as rx'd 8 rounds in 10min.

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

CFWU x 2 (minus PUs)

As Rx'd 8 rounds plus 10 thrusters/5 PUs.

was really looking forward to this after seeing the post last night. about 2 rounds in I was rethinking that. PUs were slowing me down big time. Finished the 8th round at 18:30, and thought about stopping there, but knew I wouldn't be happy with myself. So back under the bar I went. Glad I did.

10 rounds..had to start kipping and then move to jumping pullups for the last few rounds..was a good day though. Pullups are getting better and loving CF. Rock on dudes

19 / f / 5'7 / 140

45 Pound Thrusters
10 Pull-ups, 40 lb assist
6 rounds + thrusters + 4 pull-ups

6 rnds + thrusters + 5 PUs

T&A all over that picture. hoo-yah

Did squats, front squats and leg press yesterday.

It helped lol....9 Rounds as RX'd.

21/M/6'2/180

M/31/190

The gym didn't have a 65# barbell, so I used the 70 pounder. Got 8 rounds in. Felt like puking after rnd 7, and still don't feel right. I love it!!

#64, Haught009

I, like others here, have low back issues (broken L5). I've been told not to lift, not to run, basically to just give up. When I started CF I was afraid to DL more than 135#. I DL'd 365# the other day. I ran a 5k in 22:02, yesterday. My back is no worse for the wear. The core strength developed through CF I believe is clutch and the significant difference from isolation exercises. Couple this with the functionality of everything we do and you truly don't need to perform isolation exercises. Best to be cognizant of a potential risk, focus on form and train intelligently. You'll be fine. Enjoy.

The "Zone Friendly Beer" discussion is funny to me.

You know your a crossfitter when you try to include it in your beer drinking.

Is drinking a 12 pack of Budweiser zone friendly??

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

*ankle*

As Rx'd
7 rds
Almost puked

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

13 rounds as rx'd

That sucked.....

M/29/160/5'8"

as rx'd
9 complete
pullups on rings

16 rounds , used 95# barbell instead for a little extra push... kicked my ass, but a good WO

16 rounds , used 95# barbell instead for a little extra push... kicked my ass, but a good WO

sorry about the double post, computer was taking forever and i hit post again not realizing it had already been input :)

34/M/135

As Rx'd:
6 rounds, plus 10 thrusters & 2 pullups

This is my second week of CrossFit training.

37/m/150

As rx'd 11 rounds. Boy, that sucked!

As Rx'd:

15 rounds + 10 thrusters + 3 pullups.

This was a grip challenge!!

As Rx"d

38/M/75kg

13 rounds and 10 heaves

Forgot my watch...so I used the wall clock

lost count of the amount of rounds that were performed

-did assisted pullups
-thrusters as rx'd

M/52/195/5'10
as Rx'd: 8
Newly returned to Crossfit

CJ/23m/180/6'
As Rx'd
11 Rds + 7 thrusters

Pimp/28m/165/5'8"
As Rx'd
10 Rds

Hulk/27/195/6'
As Rx'd
11 Rds + 10 Thrusters

Didn't we do this one before or was it a 5 rounder then?

OK, this is the first juvenile post that I've ever made on here but I can't help it. Very nice picture on the main site today. While you can't help but notice the big......glasses......the crossfit instructor helping should not go unnoticed either!

Didn't we do this one before or was it a 5 rounder then? And how big is that ring on that girl's finger in the pic????

43/f/5'6

cfwu X 2
13,5 rounds

36/190/5'9

My pull ups suck a** Too much weight in my belly!! Like thrusters though. What is the dogs name in the "thruster slide show" That always cracks me up when I watch it.

8 rounds + 10 thrusters

breakdown : 2r in 3m, 5r in 10m

10 rounds... whoever said this starts off as Fran-lite and then morph's into something terrible was right.

This is my first day at attempting the WOD. A instructor from a seminar I took for work turned me onto this site. I'm very excited because I never seem to have a plan when I work out.

Does anyone have any advise? I've never been a hardcore lifter.

F: 35/5'7/60kg

My hands are a big crusty mess after wearing holes in them on Saturday when I did Angie.

Did a 5k row instead: 23.52

_____________________________________________

31/M/190
WU: 1100m on C2
WOD as rx'd: 13 rds, 10 thrusters, 3 pull-ups
CD: 1400m on C2

bw 165

10 rounds as rx'd

as rx'd 17 rounds. Nearly lost it at the end.

24/M/158/6'1

As Rx'd

14 Rounds

... Holy Hell

10 rounds as rx'd. Pullups were strict dead hangers.

I find this weird - As part of Angie I did 100 pullups in 17:28. Tonight I did 100 pullups AND a 100 Thrusters in 20 mins.

I doubt very much whether I wold be able to do 100 thrusters in 2:30 mins.

Any thoughts?

20/M/195/6'1"

9 Rounds + 10 Thrusters

And ten minutes later, my arms are still quivering.

THEY SAY ITS MY BIRTHDAY 60 yrs today

11 rnds with 70#
(35#)DBS

#99 A herniated disk takes about 6 months too heal itself in some people. Its standard of care to prescribe pain meds as long as the patient is not having any other symptoms. It wasn't crossfit, it just took some time for you body to heal itself.

Trust me Im not complaining because the girl in the picture is fire, but how can you work out in sunglasses and a huge fashion ring on your hand?

HAPPY Birthday DAVE!!!
Glad to see more over 40 crowd here :)
***************************************

As Rx'd (67 lb thrusters, using 5kg plates...)
11 rounds
no air left in gym..... :)
that was fun.

45/M/190/5'11"

27/m/175

as rx'd: 15 rounds

m/30/73"/207

1 mile @ 6:58
CFwu x 3
WOD as Rxd: 16 rds.
cool down: cry on the floor

That was like being in a slow motion train wreck. It all started so well....and ended so, so bad.

9 rounds plus 10 thrusters

m/40/180

Good help on thrusters which is my weakest exercise
went a little slow on thrusters to improve form.

8 as rx'd

47/m/175/6.0

11 rounds as Rx

worked out with my buddy Chad
25/m/190/5.8

8.5 rounds as Rx (got the thrusters done on round 9)

14 rds as rx'd. Pumped.
Figured out how to execute a muscle up. I am elated. Crossfit is KING.

31/m/190

as rx'd

12 rounds + 10 thrusters

Time ran out on my way to the pull-up bar.

Goal was 12 rounds...

11 rounds, 10 thrusters, 8 pull ups. Damn.

I did finish the 12th round through, after stopping my watch I gutted out two more pull ups, but it doesn't count since it was around 20:05. I just couldn't get going this morning...i dreaded it every time I walked up to the pull up bar. Was not feelin' it for some reason.

I can't believe no one has noticed something good going on to the left of the C2 in the pic. And I'm not refering to the trainer.

As rx'd

11 rounds

#140 - I don't know how but I am here to say that I am willing to put myself out there to watch her every workout and scientifically research how she can worout with sunglasses and rings. What can I say I am a giver.

9 rounds and 10 thrusters

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

BW = 166

10 rounds. Started to split pull-ups after 3 rounds, kipping at 5. Grateful for the motivation to work on my weakness.

10 1/2 rounds, as Rx'd.

Good lord, this was one of the hardest WODs ever.

29/m/210

as rx'd

12 rounds

Man, this is gonna suck. I mean, this is gonna be fun!1!

40/m/170

10 rounds as rx'd

2xcfwu sans squats and pull ups

15rds + 6 thrusters

22/m/218
7.5 rounds as Rx

Today's WOD was a monster especially the middle rounds.

28/M/6'2"/205 (down 15 pounds since I started Crossfit)

As Rx'd

8 rounds (still using 2 resistance bands for the pullups)

M/185/22/73"

13 as rx'd.

25/m/185/5'9"

as Rx'd

14 rounds plus thrusters...i wasn't motivated to try the pull-ups the entire time, but have a goal for next go around..katon?

viva la revolution!

23m/160

9 rounds + 10 pullups

I was hoping for atleast 10 rounds, but my pullups slowed me down.

I just registered for the Marine Corps Marathon!!

OOH RAH!

Anyone else running it?

15 rounds (+ 8 thrusters) as rx'd

I just recouperated from todays workout. I got in 8 1/2 rounds. It was extremely hard. I had to drop down to just the bar at round 5. I also started doing assited pull-ups then as well. Tuff stuff keep it up.

the big sunglasses is nice, but my future wife is the girl in the gray pants whose *** is the best ive ever seen. Email me my love :)

14 sets as Rx'd... ouch. I ripped back open my hand from Angie last week even with tape.

i am gonna try to get 2 rounds a minute we shall see what happens

Hell yeah. Gettin serious after the 5k.

41yo/f/155#
lisaq wux1
11 rounds + 10 thrusters and 2 pullups
55# thrusters, blue band assit pullup

12 rounds

i'm beat..

12

2nd day on CrossFit... did 3 rounds in 10 minutes with 65lbs, couldn't stay upright any longer. Crap I'm weak!

M/39/6'0"/155
CFWUx3 (no pullups)
As Rx'd

13rds+10thrusters+2PUs

I could barely lift my cereal bowl to drink the milk.

only got 6.5 rounds in, timed out after 7th round of thrusters. good w.o.d. totally thrashed afterwards.

Is it okay to use a 65lb barbell instead of the 45lb bar w/ a 10 on each side? Our gym's pretty crowded and it'd be nice to steal the barbell for a while to bring near the pullup area.

30/5'8/160

This has to be one of the hardest WOD's i've done.
Scaled the weight to suit my body weight.

so i used 60lb/27.5kg.

14rounds + 10 thrusters and 2 pullups.

My hands are shredded to bits.

CFWU x1

5 rounds. (PR, only since its my first).

Anyway, did this with zero hours sleep. Let's see how I do next time.

Jump-rope warm down.

9 rds as rx'd
m/26/5.9/183

M/31/175

8rounds + 7thrusters

Need to work on kipping....

Are the designer shades and Huge ring really necessary? Anyway, I want to thank everyone that was a part of the Baltimore certification. CrossFit Baltimore is one of the most beautiful facilities I have ever seen. I really want to thank all the trainers Robb, John, Jeff, Andrew, Pat, Tony, Jamie, Maggie. Topaz, Rob #2 and anyone I may have forgotten.

I specifically want to thank john for pulling me out in the middle of the group for my air squats and OHS and critiquing my form because now I feel my squat is almost flawless. I think it looks great. Thanks hopefully I can come to CrossFit Boston someday and train with you guys.

Thanks again , I can't wait for my next cert.

CFWUx3 minus pu's

Thought number of rounds would be similar to Cindy, then I realized I didn't have the squats to recover.

Sucked wind the entire time. Hands fell apart. Spent too much time taping them.

But managed 10 full rounds.
45lb thrusters, kipping pu's

That picture is asking to be abused -

"And so you see, with the new built in webcam on the Concept rowers, everyone can log on to 'Chicks who like to row' and see what your up to, as displayed on the monitor. Neat Huh?"

Oh, I wish

160/M/30

As rx'd

10 rounds

thrusters, no matter the weight why do you mock me so?

I'm an idiot. Just realised that 65lbs is near 30kgs, not the 40kgs I was using earlier. Now I don't feel so bad about fewer than six rounds.

BW = 170

as rx'd:

8 rnds, thrusters, and 3 pullups in 20min

Sorry about the spelling mistake on post 185.

Should have read "...and see what you're up to"

Tata for now

138/M/33

As rx'd

11 rounds

As rx'd 10 rounds. Thanks Crossfit for posting the WOD early for us east coast folks

OH Great! who is going to click on my video with a picture like that above it. Concept2 almost had to shut down because all the guys were on the CrossFit site. I don't know who is posting the pictures but we want to hire you for our marketing team. - Greg

Why do these workouts always look so easy before you do them? Much harder than anticipated.

As Rx'd:

12 rounds.

Should've gotten 13.

M/25/145

That was a smoker!

15 rnds @ 19:57
couldn't even make it to the bar to try and get one more thruster in that last 3 seconds...

25/m/175

13 rounds as rx'd

#30 - MarkB

The Guinness Draught in bottles is actually 11.2 oz., so you even get less cals and carbs than what is listed if it is truely based on a 12 oz. serving. I only know this because I used some Guinness bottles for my homebrew and realized they were not holding as much, so I looked on a full bottle just a couple days ago.

Couldn't make it to the gym today. Doing a paper. Worked out at home. As many reps as you can in 20 minutes of 5 HSPU, 10 PU, 15 squats. Only did 10 rounds. I know...pretty weak. Not my best day. Major blood flowing through my body right not. Coach, check it out.

M/26/165

As Rx'd...
14 rounds

That was a great workout!

13 rounds in 19:25 good enough for today.

27/M/182

as RX'd...15 rounds. I felt horrible today...I just wanted to beat AF Tom.

32/F/5'10"/155#

Yesterday, a friend and I decided to play around with hill sprints (instead of the 5k) - and I am totally feeling those today. That's what I get for straying from the daily WOD!

Today's work was much more difficult than I anticipated! I got the bulk of my rounds in before the first 10 minutes was over, and I probably spent the last 10 minutes working on just 3 or 4 rounds. But, I do have to say that now I'm not so afraid of Fran. If I can do Fran 'light' for 20 minutes, I'm not going to let myself get psyched out by 5 minutes of regular Fran! ;)

45# thrusters
12 rounds + 10 thrusters

15.5 rounds beat that! You Won't! Go Navy!

As rx'd 9 rounds + 10 thrusters

I was so out of it afterwards I wasn't sure if I was ok to drive.

65 lb thrusters x 15
10 pull ups

9 rds w/40 sec left I was just out of gas. Should have pushed through the last 40.

m/33/5'8/180

6 rounds

Arms fell off body.

My first day and looking forward to a new me.
9.5 rounds. Feels good now but wondering about later. Great workout!!

8 rounds. My wind was fine but my grip was smoked after all those pull ups

10 rounds but with band assisted pull-ups

10 rounds but with band assisted pull-ups

m/40/240/6'

As Rx'd

12.5

Laura #201,

I was the same way...I think I had 10 rounds in the first 10 minutes, then I just died out.

PS...I like the picture!

Going to throw this one out there knowing it's a long shot, and could have been some fluke.

Has anyone tweaked their shoulder doing Angie? I got through the pull ups and then started to fly through the push ups and about halfway through I had a sharp pain in the front of my shoulder. I continued through the wod in some pain, but not enough to make me quit.

To give you a little background; my other shoulder I almost loss the use of and it ended my college hockey career, but hasn’t been an issue since I started crossfit a year ago. With this I'm a little concerned. Luckily my buddy who I train with has made sure I rest it. I’m pretty stubborn.

Any thoughts?
I know I should just take a few days and off rest it. but like I said I’m stubborn and addicted to crossfit.

24/m/183

CFWU- minus pu's
30 lb. thrusters
30 assist pu's
10 rounds + a set of thrusters and 5 pull ups
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

as Rx'd...7 rounds.

This was hard. Could not catch my breath!!!

30/M/190

As rx'd

6 rounds + 10 thrusters + 7 PU's

John

CFWU - minus pu's, sub pushups
30lb thrusters
30 assist pu
6 rounds and one set thrusters

M/50/268 cf wk. 3

WU .25 mi walk on treadmill
oly bar thruster and PU
WOD
12 rds and 10 thrusters
as rx'd

m/37/197

Lost count, but I think it was 8. Apparently a lack of O2 to the brain.

Getting the kip. Still working the rhythm. The thrusters were easy, up until they started kicking my butt.

Hey #195--Greg H--I watched the video! My excuse is I used to row.
Looked like the guy on the erg was also pausing a bit at the finish, like he tensed his elbows before he came back up slides, knicking off a bit of his momentum.

I used to tell the novices that rowing is analog, not digital. It's one smooth, continuous motion from the start to the finish of the entire piece.

For the WOD, I got 11 rounds. The pullups are killing me every time.

Can anyone tell me what band assisted pull ups are. I really struggle with pull ups so anything that would help, would be great.

45/M/6'/180

OK... ONE LAST WOD BEFORE SAN DIEGO.

ROUNDS: 15 ON THE MARK! AS RX'D

THRUSTERS DOWN TO 12 INCH BOX AND UP TO FULL LOCK.
KIPPING PULL-UPS.

I KEEP SLIDING OUT OF MY CHAIR BECAUSE I DON'T HAVE AN ASS ANY MORE.

2 MORE DAYS TO LEVEL 1 IN SAN DIEGO!! I'LL HAVE THE 411 FOR ALL MONDAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

great workout i cant wait..

ps the girl on the rowing machine is SMOKING HOT!!!!!!

12 rounds plus 10 thrusters. Used 55# for the thrusters, which is probably more than the prescribed girl weight. All pullup sets were unbroken!

M/24/180

11.5 rds

77777777777777777777777777777777777777
77777777777777777777777777777777777777

7 rds.

77777777777777777777777777777777777777
77777777777777777777777777777777777777

As our Crossfit friends in Coronado say, my training partner and I felt a bit "froggy" yesterday and pimped the 5K a bit: 1mi 25 pullups 25 dips 12 burpees X 4 rds. 46:10. That hurt but looking for more pain today! This wod should not dissappoint.

#130 Jimmy D
Welcome aboard, you won't regret the plunge into Crossfit. My advice would be to seriously evaluate your level of fitness and ease into the wod's. Learn form and function first and leave the intensity that you see these elite athletes performing to be developed over time. There is no shame in scaling any workout to your level as Crossfit can be beneficial to all comers regardless of fitness level or limitations. If you are new to Olympic lifts, find a trainer and learn to perform them correctly! Practice with PVC pipe and get the timing and muscle memory before adding weight. And if you have the time and resouces take a level 1 cert it will be well worth the time and money. This website has everything you need to be an elite Crossfitter, read all the FAQ's, articles, watch the demo's and subscribe to the CF Journal. Do all that for sure, but remember that personal instruction, practice, and common sense are the most prudent way to excel in this. I am not a trainer or elite athlete, just a practicing physician who recognizes the wisdom and effectiveness of this program, take my words for what they're worth.

9 rds as rx'd (first workout at new home, 3000' higher elevation than I'm used to)

46m 200#

as Rx'd

10 rounds, felt flat throughout

I really liked the way that mixing in the pullups with the thrrusters made me really work on my hip drive to save my arms and shoulders for the pullups. All pullups were unbroken, wish I could say the same for the thrusters. I am beginning a real love-hate thing for thrusters.

F/40/5'2/123

9 rounds

1st round with 55# thrusters
rounds 2-9 with 45# thrusters

all pull ups with blue assist band

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

12 rounds + 5 Thrusters

m/183#/5'11"/29

To all of you that post your results, thank you, it help push me to be harder faster stronger.

7 rounds in 20 min.

I've got a ways to go.

Thought it would hurt and it did, overall a great combo. Got in 9ish rounds ( got a little dazed around the middle, could have been one more or one less, not too sure.)

Rx'd

10 rounds + 7 thrusters

6 rds as RX'd. Thrusters harder than pullups.

First cycle (3 WOD's, Tues. and Wed. also) is complete. 100 mile bike ride Saturday. I will be back Tuesday.

rx'd

19 rounds

M/36/6'3''/192 (this morning)

10 rounds

I thought the pull-ups were going to kill me, since I still do jumping pull-ups, and they're hard for me (ectomorph), but it turned out that they were the easier of the two. After two hard rounds of the thrusters, I got the hang of really using my legs, and they became VERY easy. Pukey was stalking me for an hour afterwards.

M/24/150 lbs - As Rx'd. 17 rounds +2 thrusters. This was an ass kicker. My fingers are tingling, but only ripped 1 callous. It was great meeting everyone at the Baltimore Cert this weekend!

As Rx'd 11 complete rounds. Seriously feeling the running workouts I added after the past two day's WODs.

as rx'd - 15 rds + 4 thrusters
looking forward to rest day

27/m/5'10"/150

7 rounds + 6 thrusters

Not my best effort. Despite the 1 RM thrusters on Monday, 65 lbs still did not feel all that light.

as rx'd
9

ROM's
Burgener Warm-up

WOD
14rds

Finished the 14th a few sec's after my timer was done. Figuring the ::05 or more sec's to grab the bar off the wrack and get going after starting my watch, I counted the 14th.

Bone, the ::90 plan worked.

El Cobra and Lucas.. Damn!

Going to take the evening off from grappling. Instead going to do Tabatta Wings and brews..

Arrgghhh!

Get some, Go again!

14 rounds as Rx'd

39/m/6'0"/275

65# thrusters
sub Jumping pu (can't pull 275 yet)

7 rounds

as rx'd:

12 rounds

all pu's unbroken

Had to do 60# thrusters with a fixed-weight barbell-type thing.

Nevertheless, I got EIGHT ROUNDS. YEEEAAHHH!!!

22/m/5f9/175

45#
9

This is my first prescribed WOD in nearly two years, thanks to a spate of injuries and thumb surgery. I've kept in decent shape by doing specific workouts (mainly calisthenics, sprinting, and swimming, but I am not CrossFit. I'm starting back in on the WODs, though, so I should be soon!

10 rds + 5 thrusters

24 M 185 5'9"

15 Rds + 10 Thrusters

was not mentally tough enough to even attempt last pullups

M 33/147/5'7"

As rx'd 8 rounds

This morning, about 8 minutes/6 rounds into "Light Fran" or "Other Fran" or "Jan" or whatever we're calling today's WOD, I got the worst headache that went from my left temple to my upper back, so I had to stop. So, I have no results to post other than that I finally weighed myself at the gym at work today (no scale in the new garage gym) and was pleasantly surprised to find that I've lost 6 pounds from the last time I weighed myself, probably about 5 weeks ago.

Crossfit is awesome. How bout some more certs on the east coast so I can open an affiliate sometime soon?

As prescribed: 9 rds

Thrusters = @∞$#"§

Now been CFing for 9 weeks and they still come up with new and elaborate ways to torture my delicate frame, and I like it!

No pullups for me until after Saturday; can't chance a hand tear.

7:41 - 100 "lateral jump over Ironwoody bag" pushup burpees. That jump over the bag keeps my jump height/distance honest.

9 rounds with mostly jumping pullups. Couldn't even stand up afterward.

cfwu x 3 [-pu/dips]

WOD as rx'd

10rds + 10 thrusters

M/40/74"/211

CFWU x 3 minus pull-ups, dips on rings

As Rx'ed
11 rounds

This one is brutal!

23/m/187

as rx'd:
10 rnds + 10 thrusters + 3 PUs

nursing bad back so not at full throttle

25/m/6'0"/165#

CFWUx3 (-) back extentsions, pull ups, squats (+)15 push ups per round

As rx'd:

9 rounds

m/25/220/5'11"

As RX'd:

10 rnds + 5 Thrusters

10 rounds in 19:25

47 5'10 200

cfwu minus pull ups

10 rnd + 10 Thrusters

M/27/270#

As Rx'd

10 rounds

24/m/196
10 rounds as rx'd...and my first exploded callus at round 7. Pull-ups are much harder when your hand slips on the bar because it is covered in blood.

25/m/6'0"/165#

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

As rx'd:

9 rounds

Broken pull up sets after 5

I am very excited, because i just heard about CF alaska opening this saturday!!!! If you are in the Anchorage area, Open House this saturday! I'l post the location as soon as I find out.
Also can anyone give me some pointers on speeding up my sit-up reps... I can do as many as i want, just not in the 2 minutes required by the Army pt test. I just cant go fast enough w/o burning out around 55-60. Please Help!!!

as rx'd 17 rounds + 10 thrusters and 6 pull ups.

Great WOD!

13rds as rxed

175/m/72"

CFWU x 1

11 rounds- finished at 19:57- could have done 1 more thruster in the remaining three seconds.

After I peeled myself off the floor two guys asked me about CrossFit. Get this- they actually checked out the website BEFORE asking me what it is! What a novel idea! It's all about the t-shirts.

James and Doug, if you're out there, feel free to join me anytime in a WOD.

Load da spaceship.

As Rx'd

10 rounds plus 10 thrusters plus 4 pullups

33yr old male 5'10" 190lbs

What a WOD!

32/m/210/6'5"

11 rounds

Thrusters "easy", pull-ups freaking hard. Of course by easy I mean relative to the pull-ups, which easily took 75% of the time.

As rx'd

9 rounds - 4 pull-pus

As rx'd

9 rounds - 4 pull-pus

Pretty sore after 1st 5k in 20 years.

I love Fran; this should be --- fun!

45/m/5-8/150 peoria, az

Former bodybuilder who just found CF 2 weeks ago in Muscle and fitness. CF is the best ever - ever!!!!!

Pack:
Complete as many rounds in 20 minutes as you can of:
45 pound Thruster, 10 reps
10 Pull-ups

women 30#

Crapped out at 15:50 with 6 rounds.
Could only do 2-3 kips and then did negative pullups.

M/28/210/6´6"

Not as Rx´d

Assisted ring pullups w/ false grip
Thrusters as Rx´d

Lost count 7, 8 or 9 rounds : )

used 60lb pre weighted bar

11 or 12 rounds. Not really sure which is right.

Love this WOD 8 rounds with dead hang Pull ups.

m/215/26/6-4

12 rounds

Crap.. I'm doing this at the end of my normal workout.. wish me luck...

this is gonna suck.. I mean *AWESOME!!!*

M/21/205/6'2

as rx'd

15 rounds + 10 thrusters

#94 Cathy,

I teach trainers and clients about self myofascial compression techniques (basically, rolling with foam rollers) to alleviate problems like yours. Typically when your knees start to hurt after you begin an athletic event it means that your quads have residual tension from contractile knots and the rest of the muscle is beginning to lock up from fatigue. This excessively tight muscle (or muscles) places a lot of stress on the attachments, such as the knees. If you get a good massage, stretch regularly (I recommend the Wall Lunge, which I have featured at www.networkfitness.com/StretchesandExercises), and roll out those thighs just before and just after your WODs, you'll notice less and less knee discomfort. This combination of hands-on help and self-help will relax your tight thighs, make your knees feel better, and then you can complete your WODs!

If you have any questions, feel free to drop me a line. Good luck!

32 yom bwt 245
bike 9.5 miles

wod as rx'd
this time 9 rounds
last time 4/6/2007 7 rds plus 10 thrusters

37/m/165

45# thrusters
8 rounds + 6 pull-ups

m/26/5'10''/200#

as rx

13 rounds

21/M/175

11 rounds

A few months ago it would have taken me a few hours to do 100 pullups... Now I can do 110 pullups in 20 minutes with 110 thrusters thrown in for good measure. Coach, this program is amazing. I am a firm believer in your approach and I am hooked for life. Thanks.

F/36/5'2/145

Can I say that I don't feel fit enough!

CFWUx3 (sub pu for pushups)

7 rounds
45 lbs thrusters
Negative PU (still working on PU)

19 minutes. Killed the last minute.

m/31/5'10"/176

as Rx'd
10 rnds, 10 thrusters, 5 pull-ups
2 huge flapping callouses.

Tabata Mash:
Pull ups
135lb Bench press
Total-145

First round total was 28, last was 16, and lowest was 14. Bench press fell off sharply but I always got 10+ chins/round, came off the bar too much in the early rounds because forearms still smoked from The Bear yesterday.

I feel like doing a post-WOD with double unders but energy and motivation low today...

m/36/165

as rx'd
9 rounds + 10 thrusters and 3 pullup

oy vey.

3 CFWU 12
12 rounds + 10 thrusters

m/190/24/5"10
16 Rounds

m/6'/200

CFWU x 3

later of 10 rnds or 20 mins of:

10x THR w/75 lbs
10x KipPU

10 rnds in 26:50 (made 8 by 20:00)

PUs reduced to singles quickly, so made them ME with chest way above bar and elbows vertical for most of them at rate of about one every 5 seconds.

31/m/5'11/210

as rx'd

10 rounds (had 29 seconds left, but i was smoked. probably could've got 10 more thrusters in).

As rx'd

12 rounds + 8 thrusters

Two notes:
Used chin-up grip(did angie on monday so I wanted to do something a little diff)
Still nursing injured back, I think 14 rounds is within reach.

F/39/5'6"/114

CFWUx3 (pushups for pullups)

11 rounds (45lbs thrusters)

Thought I was gonna puke after round 9...

As rx'd:

6rds + 9 thrusters.

Pull-ups hurt me once again.

31/m/225

10 rounds as rx'd

39/M/75"/190#

Swapped Dips for pullups (back injury from angie obviously not stretching enough)

12 rounds and started on 13 (got 6 thrusters done when the bell went off)

2 rounds were extremely ugly to the point I thought about not counting them, but I did put the weight over my head therefore it is a thruster so I take credit.

I think Billy was laughing at me too.

27/237/78"

11 rds as Rx'ed

7 rounds as Rx'd

Never breathed that hard in my life before.

24/M/5'8"/130

8 rounds - pull-ups after round 2 were jumpers..

and we got our first ''what the hell are these people doing'' stares in the gym today..

40M/190#/5'7"

ran 400m
CFWU x 3

As Rx'ed
8 rounds

Asthma kicked my ass! Felt great to finish.

Anyone here signed up for the Crossfit Cert in Vassalboro,Maine and cant make it? I waited too long to register and missed out but still want to go.
Crossfitter in Maine

4 rounds as RXd. Then 10 pu with 52lb assist.

Today makes exactly one month doing CrossFit for me. Doing 4 rounds without the gravitron and without scaling the weight at all, after only one month, is a testament to the efficacy of CrossFit. That's 40 pu without help. Lots of singles, but lots of doubles and sets of four and five at the beginning. CrossFit seriously works!

30M @ 203#
13 rounds Rx'd
was a fun one!

thanks for the email G. crossfit has done a great job with that asset. face shot?

21M 73" 200#

13 rounds as rx'ed

hey G thanks for the email. CF has done wonders for that asset. got a face shot?

M/22/6'1"/185

As RX'd: 17 rounds 6 Thrusters

Sweat angels, how cute

hey G thanks for the email. CF has done wonders for that asset. got a face shot?

Pat 25/160/5'7
14.5 rounds + 1 pull up

Phil
14 rounds + 8 thrusters

Total wuss...

needed gravitron for pull ups:

65 lb thruster x 6
140 lb gravitron x 6

35 lb thruster x 6
160 lb gravitron x 6

total 12.

First time doing thrusters. They suck!

pre: crossfit warmup minus pulls
post: nada wow tough tough stuff

just missed 10rounds as rx'd by 5pulls
if I would have paced a bit better at the start would have had 11 rounds

30/M/140

11 rounds + 10 thrusters, 3 pullups

25/m/150

as rx'd

11 rounds plus 10 thrusters + 2 pullups

still shaking....

MikeG you're a jerk.

also, that picture is awesome.

8 rounds...

M/43/6'1"/170

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

As Rx'd - 9 rounds @ 20:20 (Went ahead and finished my last set of pullups). This was hard work for me!

m/33/5'11/170

cfwu w/o pullups

as rx'd 10 agonizing rounds.

had to go an extra few seconds to finish pullups though. Almost hurled after.

23/M/145

11 as Rx'd

m/35/169

as rx'd 16 rounds.

i had 17 but sissy'd out the end.

next time im going for 20.

as rx
w/ mean head cold
11 rounds
cleared me right out

220 ROBERT SOUTHERLAND: SEE YOU THERE.. CAN"T WAIT TO MEET YOU

30yo/M/6'4"/206#

This one time, at "Fran" Camp...I got my f'in a$$ kicked!! Thanks Coach, I needed that.

As Rx
10 Rounds + 6 thrusters

Achilles sore after run yesterday, so stayed off the legs.

Subbed x10 Clapping Push-ups for the x10 Thrusters.
Pullups kipping to sternum.

7 rounds and 5 pullups

M/34/207/6'1"

9 Rounds (last 2 sets of PU's i used bands for assistance).

I'm finally starting to get a grip on kipping.

HA 20 rounds as Rx plus i had 3 seconds left didnt think one thruster was worth it lol. I actually fell off the PU bar and landed flat on my back lol Um i did outwrd grip PU's

24/m/237lbs/6'1''

First time poster. Short time CFer.
Pull ups are not easy. Did about 6 total, the rest were jump pull ups. then maybe just jumping at the bar.
Completed 5 rounds.

As RX'd:
13 Rds. I might have been able to do more but I was sleepy and a little hung over.
M/30/190/70"

23/m/145

This workout kicked my butt. I could barely walk up the steps of my building.

9 rounds + 10 thrusters.

22/m/174

As rx'd

12 rounds

12.5 round w/ 50 lbs thrusters.

M/24/191

As rx'd 11 rounds + 5 thrusters

Great workout!

Just so you all know CrossFit is awesome! I have never been this Fit! I have been zoning it up also and the results are amazing! Lost 17lbs in only 2 months of CF. Also I am starting to see muscles I have never see before! Thanks Coach!
3.2.1 GO!

Globo Gym was packed. Managed to grab a hold of one squat rack and took a run at "Th