seeing something like that makes me so happy

Ouch. This looks painful. Especially on a Friday...

Thanks for getting it online early. This should be fun.

ummm.. what? lol

I think I just puked a little...

Cant wait for this one, looks like it could be another good day. I love when they put in KB swings and Pull-ups.

Push it til you puke!!

Ooo this one looks mean, glad I am healed up and I have my 1.5pood kb.

Psyched.

Josh Everett and Sevan...hilariuos stuff!

Love this workout! But man...I just did pull-ups two days ago, oh well here goes nothing.

whoa, what kind of shoes is he wearing?

Good video :)

About the discussion about the worlds greatest athlete a couple of days ago my vote goes to free runners or rugby players.

Here is a clip of free running that is very well done, amazing, and shows unbelievable athleticism

http://www.youtube.com/watch?v=RmMPCbRuW2Y

it's like a combo of both helen and fran on the juice!

Anyone know what kind of footwear is in the picture

Thanks Coach, this WOD looks...fun!

3-2-1 Go!

You know what was a hard workout? That workout where we did 3 rounds of running 400 meters, 21 kettlebell swings and 12 pullups. This one seems like it might be harder.

Wow I just puked, peed, and crapped myself all at the same time when I saw this. Don't worry I am okay just the usual pre-WOD jitters.

Nice 1 Coach!

ahahah Sevan, I can't wait to watch the full documentry.

That's one nasty wod

mylesl:

Anyone know what kind of footwear is in the picture

I beleive they're the Vibram Five Fingers

Wow. It's Fran's and Helen's love child. Pretty ugly kid, huh?

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

nasty...quite an understatement. some of us may never be the same after this WOD!

This is why I love CrossFit. A killer WOD. A real person working out with his family and dog around and a little excitement brewing with the Games competitors. Its good to be CrossFit.

You know how some WODs look easy on paper?
This is not one of them.

This looks like a gasser for sure!

The shoes are called five fingers. I know some people who wear them for lifting and love 'em.

http://www.vibramfivefingers.com/products/index.cfm

HELEVAFRAN!!!

This one should have a name...

Cool dog Josh, what breed? Looks a little like our Belgian Shepherd mascot Jessie.

Point to Everett.

GREAT WOD. SHOULD BE CALLED "FIGHT GONE TO CRAP!!!"

vibram five fingers are the shoes he is wearing

Ok, so i'm just getting into this, and am darn excited!
But am confused by which thruster to be done for this WOD?

Friane.. Looks fun.

I am not the type of guy who is going to critique others, especially Crossfit. Under the leadership of Coach, crossfit has probably saved more lives than penicillin, and I am not exagerating. But I think the community needs to exercise a little wisdom and care, especially in the posting of these pictures.

You should never,EVER, workout without your dog on a leash. We have all dropped lifts and none of us want to see our best friend crushed under a a 95 pound thruster gone bad. How would you feel seeing your puppy lying in a pool of its own brain and bloods just because you were to lazy to leash it during your WOD.

Like I said, I am not one to criticize, but please people, look after your pets!

I just had a thought, how about some WOD's named for historic athletes. One name comes to mind, Jim Thorpe. Pretty good resume for having a Crossfit WOD named for him. Gold medalist decathlete, plus played a mess of other sports and was amazing at all of them. Bo Jackson also comes to mind. Heisman trophy winner, pro football and baseball. Dan Gable only played one sport (wrestling) but was just completely dominant at it (only lost once in his entire high school and college career) and trained like a maniac.

#39 -
That dog is quicker and more agile than Josh. Which is pretty damn agile!!

Frelen?

I'm gonna be doing this at a different gym, with no kettlebells... Whats a good sub?

ouch my hands are still bleeding from Saturday

I'm just starting, how heavy is the kettlebell?

Hey all, I just arrived to the south shore of Long Island for the summer and I'm trying to meet some fellow crossfitters with a garage gym to kick down some WODS with. Im going completely austere as of now so if anybody in the 5 towns area or Long Beach / Atlantic beach wants to meet up shoot me an email at tpost415@gmail.com. 3-2-1

Can someone educate me on what is a 1.5 pood. thank you

1.5 pood is 52.8 lbs

looks like frelen on steroids... ugh...

#45-

Hey man if your on long island you should come down to Crossfit Suffolk if its not to far away from where you are! check it out, shoot an email, and we can train!

WOD-

This WOD's got me shittin kittens

Looks great wont have time tomarrow so I did Nate today I will do this on saturday. I want to use an odd object for the thrusters so I dont have to go to the gym any ideas for 95#ish?

Nate: 17 rounds

only had a 1 1/2 pood KB sorry Nate. Really felt strong I am sure the extra 1/2 pood would have made a pretty big difference though.

This is going to be so much fun! I just bought a 52.8 lb kettlebell! Here we go!

This is serious.

Anyone else think Everett looks and talks like Tom Cruise?

Anyone else think Everett looks and talks like Tom Cruise?

Told myself that Friday was the day to do prescribed WOD and not scale anymore. Dumb idea! This is gonna hurt!

# 24

That should be a new WOD category.

The Love Children.

Griffran:
800m run
21 Thrusters
21 Pullups
400m run Backwards
15 Thrusters
15 Pullups
400m Run backwards
9 Thrusters
9 Pullups
800m Run
Die

it just came to me, as if in a terrible dream.

I can't wait to do this one! Looks fun! I just bought a 52.8 lb kettlebell, can't wait to use it! Here we go! Good luck everyone!

Told myself that Friday was the day to do prescribed WOD and not scale anymore. Dumb idea! This is gonna hurt!

Love the five-fingers...I believe those to be 'classics' as well.
Here are the subs before you ask:
Run = row, cycle, skip for 4ish mins (whatever time 800m runs take you)
KB swings = dumbell swings, sand-bag swings...1.5pd = 24kg = 52pounds.
Thrusters = front squat and push press something heavy (in this case 95 lbs = 43kg)
Pull-Ups = negatives, jumping, band or gravitron assisted.
Can't wait for this one...
That dog loves him! Mmmm salty.

looks like a good one! cant wait to rock it tomorrow!

finally, the real Josh Everett comes out;-)

Me and my buddy are really looking forward to this one...looks like a real kick in the butt :P

Couldn't resist and knew Globo would be empty, so...

3,2,1 go:
3 rounds for time of:
Run 800 meters (treadmill)
1.5 pood Kettlebell swing, 21 reps (sub 55# db)
95 pound Thruster, 21 reps
21 Pull-ups

Time: 21:02

Thrusters were the toughest part

31/M/5'10"/170#

WOD: Embrace the suck...

On a lighter note, the front page of this month's Navy, Army, and Air Force Times is plastered with CrossFit. The article is OK I guess, but it just seems so slow. Two guys in my shop read it (that workout religiously, but don't do CrossFit), and they had to force themselves through it. It certainly didn't compell them to join me at the gym.

I'm glad to see CrossFit getting out in the mainstream military coverage. Hell, the front page will hopefully get some google searches going. But if I'd wrote the article, it would've been based more around the workouts, and less about the people doing them. Don't get me wrong, it's good that people (mainly leaders) can see that it's being successfully employed to train large groups of Marines. However, I think the typical reader just doesn't "get it," so a more simple approach and talk about the WODs would've have been a better attention getter. It was obvious to me that the author has never done a WOD himself. The one WOD they did list in a small box off to the side (but not really worthy of being called a sidebar) was the Triple Cindy on Steriods WOD from a few weeks ago. How many of us would recommend that workout to a newbie?

Oh, the video's is great...funny stuff! And yes, Josh does look and talk like Tom Cruise - Bastard! :-)

That's it , I've decided to quit looking at the wod the night before. First of all I'm a little obsessive compulsive and find myself checking every 5 minutes to see if its up yet. Then I see a workout like this and now I wont be able to sleep tonight. I get so excited for it that I lay there in bed thinking about how much fun its gonna be, and how I can't wait. I feel like a 6 year old on Christmas Eve! I think I have a serious problem and need help. But I'm afraid that if I dont check it the night before then I'll be awake wondering what it'll be. Oh well, I'm going to try and go to bed and get some rest, but I'm sure I'll be up grinning ear to ear for the next 2 hours.

Thanks Coach

Yes! Helen and Fran juiced up, what a way to start the weekend.

Not really much to cover here. There's a few options for scaling today, could be either load,reps and/or distance.

Try visiting brand x martial arts crossfit forum for their daily wod scaling options, it's a great help for beginners.

A pood is a russian measurement of weight 1pood = 16kg 1.5 pood = 24kg.

At Crossfit we use the US style swing and not the Russian style (see exercises and demos). If you aren't familiar with the swing start out light and go with the russian, progressing to the US swing as your S&C develops.

Finally, go and have fun enjoy the WOD and be sure to record how you scaled along with your time to the comments board.

Enjoy,

Leon

This picture is great...the pup is trying to play w/ the guy working out, and the lady is trying to get the pup back...

What's really great is running 1.75 miles (15 min), biking 2 miles (20 min), swiming 20 min, doing "Fight Gone Bad", then running another 1.75 miles (13 min).

Those shoes are Vibram FiveFingers. If you;re in the states, you have to buy them online. Dream shoes for everything barefoot..

#68 -
Not true, I worked at a store that sold them :)

Best Video Ever.

cliffhanger ending! is he mad or not?!

that was pretty funny... agree with #70 Aush

1.5 pood? do you mean 15 pounds? what's a pood?

For those curious about poods: Look under FAQ. I believe 1 pood is roughly 35lbs.

A 1.5 pood=53 pounds. A 55 pound dumbbell is the sub. Hope this helps.

Yeah, so I'm dumb and didn't link the Navy Times article in my last post (#63).

http://www.navytimes.com/news/2008/06/navy_crossfit_062208w/

That WOD was major suckage. 32:49 as Rx'd.

Well this one is going to have to wait until Saturday. Tomorrow is my rest day and I am running in a city 5k Saturday morning. I don't want to look to bad running it so I will save my legs a little bit. Hopefully Saturdays WOD isn't as good so I will not feel bad about skipping it or wonder if I should.

Any Women Veterans in Utah out there the Redwood SLCC campus is holding a Bizarre for you. If you are in the area hit it up and look for the CrossFit booth. We may do a WOD if there is enough interest.

this video is not fun.

I thought that people doing wod where nice but not anymore.

I am happy not paying expensive fee in a crossfit gym to meet people like this !

Sevan, it's ok... you can come up here to CrossFit Marin and make as many stupid videos as you like; even if you do point out that we came in 300th at the CrossFit Games. We still love you... sort of.

Josh, it would have been more appropriate if you would have power snatched him and THEN thrown him head first into the pool. I expected more from you,.. but then again, you did come in 3rd, so maybe I shouldn't have. Ha ha.

See you guys in a week or so,

-Drais.

# 80, steph, post your address so I can mail you a dollar. You can use it to go to the corner store and buy yourself a sense of humor.

Cheers,

TorTuga

#37 Newbie Matty

The standard thruster is with a barbell, todays prescribed weight is 95lb so add a 25lb plate to each end and you're ready to go. Unless your scaling the wod. See post 66 for ideas.

#42 Tom

Use a 55lb dumbbell instead of the KB it'll work just fine.

#74 Drfitbryant

See post # and others above, a pood = 16kg 1.5 = 24kg.

Enjoy the suck fest.

P.S, Try the FAQ.

#18 - Andy P. - Very Funny. My thoughts exactly.

In re: to the Vibram Five Fingers, email Dan Diego.

All of you wanting to know what pood, 1.5 pood and 2 pood are:

http://www.crossfit.com/cf-info/faq.html#General8

Give the people what they want! Sevan dumped in a pool! Funny video- Good luck the the Everett family at the games.

f/29/125

30# DB swings
65# thrusters
kipping pullups
treadmill run 800 m

26:13

2 rounds in 19:40.

45# KB, 75# thrusters

Alternate sub for kb: Get a 12" dowel rod, load the necessary weight in the middle, and then swing away. This is what I do since I don't ever seem to have $100 lying around for a kb. Just watch for pinched fingers around the plates. Work gloves help. Enjoy.

oof. it was bad, but i was expecting it to be one of those ones that's so hard you think it can't be done while you're doing it. it wasn't THAT bad. 32:55 Rx. I'd actually like to see this one again someday.

41:13
straight up painful.

Coach,

Thank you for this new cycle of wods.
This one looks awesome.

Time to warmup

"your about as good a filmmaker as you are a crossfitter" Classic!

Oh wow!!! looks like a rough one...

38/m/238

jumping pull ups
37:42

Now that was the best video I've seen to date, that was frickin' funny.

"You're as good a film-maker as you are a CrossFitter." Me likey.

Oh and the 5 Finger shoes just creep me out. Sorry. It's true.

m/38/180
Killer workout. 36:39 as rx'd. Thrusters slowed me down.

33/M/186

as rx'd
25:20

I decided yesterday to start doing CF WOD's, scaled of course to start. Too bad yesterday was a rest day. This should be a good kick in the pants.

3 rds - 30 min
treadmill 2% incline - 1/2 mile
50 lb dumbell swing
75lb thrusters
pull-ups

good fun

1/2 mile run on treadmill, 1.0 incline (up 4 flights of stairs, which I walked so probably helped recovery)
sub 55 lb db for KB
thrusters as px'd
kipping (sort of)

1st round in 7 min... all downhill from there.

31:20

m/29/5'8"/165

M/47/6'/185#

24:28 as rx'd

+ 500yd swim

Oh my! i'm affraid...very affraid! can't wait to try this one out

No kettlebell, one bottle of Absolutt yesterday (I really need to stop drinking!) = not very fresh me.

32.5kg thrusters.
22.5 (I think) dumbbell
As many strict pullups, then as many butterfly (sorta) pullups then kipping pullups.
Something like 800m. Felt like a mile on the first round.

Time: 45 give or take 30 seconds.

40/m/71kg/176cm

3 rounds for time

800m run
21 KB-swings, 1.5 pood
21 Thrusters with one 1.5 pood KB
21 pullups

24:28

These workout are becoming ever more demanding lately, both physiologically and psychologically. Is that because of the upcoming games?

Starting the third run was pathetic. I felt like runnung in place in front of an automatic glass door that wouldn't open.
Thrusters were toughest, even with my grossly scaled down weight.

all swings unbroken
rd.1: 7:01 thrusters 11,10 pullups unbroken
rd 2: 8:19 thrusters 11,10 pullups unbroken
rd 3: 9:08 thrusters 11,10 pullups 15,6

Nicole: sub'd 65# thrusters, 1 pood KB

25:30

55# thrusters and 27.5 db swings and PU on gravitron at 110#
34.14

#40 Tom-

I have recommended as a sub for kettlebells to use the equivalent weight in a dumbbell. Holding onto the END (where the actual weight is) do your KB swings that way. I have done this for all WOD's requiring KBs and it seems to do the trick for me!

Best of luck,
Don

What kinda shoes r those???

Thanks to not just fat....& Mike Pieman for the advice on severe DOMS.

Self massage with grapesed oil, ice, arnica, fish oil tablets, water etc. Tried them all, don't know which one worked (probably the massage, it hurt most) but it is a couple of days later and i can reach the toilet paper again (arm extension was the problem).

Josh may have Tom Cruise's looks and walk (maybe) but Sevan has his height :) Sorry dude.

27/6'8"/215

28:14

37 minutes f*****g did it.
400m run, everything else as rx'd

What an excruciating workout!

Subbed 1 pood KBS
All eles as RX'd

32:33

#37

Grow up on a farm and two things can happen.

One people learn that animals are animals not people.

Two, animals especially dogs and cats learn to be quick on their feet, or they lose tails and legs etc... Dumb and slow is quickly weeded out.

Now if it was his toddler sitting there I would agree with you.

29:39, subbed 55# DB swings for the KB Swings.

30/M/180

Thank God I'm on a 50% cycle. This was rough. I cut the runs to 400 and the reps to 10. Weight as rx'd: 12:45.

15 reps of each...36:33...lost as much as 5 min in the first round due to cramp in my right hamstring

CFWU,WOD

3 rounds for time of:
Run 800 meters
15 Kettlebell swing (only bell I have), 21 reps
75 pound Thruster, 21 reps
21 Pull-ups

time 29:22

These guys are incredible actors. It reminded me of an old porn movie. I am truly inspired - to go swimming with my clothes on.

38 min.

Trying to recover from back issues.

Subbed kettlebell for 40lb dumbell

Did a couple jump pull ups at the end, just didn't have the intensity today, low calories or something.

3 rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 21 reps
65 pound Thruster, 21 reps (did 95# the first set and then scaled back to 65)
21 Pull-ups

24:03

M/40/5'11"/175

41:36 (KBS w/ 50# DB, otherwise as rx'd)

F/38/5'6"/140

32:20 (25#KBS, 65# thrusters, jumping kipping pull-ups)

2nd training since trip to USA....(1.5 month no training ;) )

so scaled!

kettle bell swing 18 kg dumble
thrusters 30 kg

time: 32:32

34/M/200

800m run
40lb DB swing
95lb Thusters
160lbs pulldowns
X3

~38:00

36/M/6'5"/213

That really felt terrible!

800m x 3
50lb KB x 21 x 3
95lb Thruster x 21 x 3
21 Jumping Pullups x 3

23:59

As Rx'd, except
3rd rd of thrusters was done with 45# db's
37:40

m/58/190

as rx but broken sets on pull ups 3x7 each round

33:18

Schlepped my kettlebell to the park about a half mile away to do the WOD.

3 rounds:
800m run (around park, real close to rx'd)
21 1 pood kb swings
21 something like a sdhp but ended overhead with kb
21 ring pullups

26:04

Then schlepped back home.

24/M/6'3/220

Scaled up thrusters (to 105) and KB swing to 28 kg (61 lbs)

28:40

Good one.

I think I was in the gym for around a half hour doing this... I forgot to keep time, just glad to have survived this butt kicker in the 120 degree gym here in Yusifiyah Iraq. A little slice of heaven...

M/52/181
Yikes is all I can say.
Scaled thrusters to 85lb...all others as required= 26:29

29/f/155

Thought I was going to lose last night's dinner by the end of round 2!

36:56

As Rx'ed: 31:00

Franisaurus Rex

Didn't finish; I totally ran out of willpower after the first round kicked my butt.

I suck.

Worked on kettlebell swings and snatches after I caught my breath.

I think thrusters should be used in place of waterboarding.

Oh no!!! Kill me now!!!!!!!!!!!!!!

F/37/5'4"/143ish
I think I may have to pass today due to the stabbing pains in my elbows which aren't getting better.
: (

did murph for first time today(no vest)
33:56
first mile 7:00 2nd mile 8:45

FIRST MUSCLE UP!!! Actually I got 12!!! 2 days before my 3 month anniversary. I credit the full crossfit warm-up which I started 3 weeks ago.

Someone said Everett looks and talks like Tom Cruise? Josh Everett is what Tom Cruise wishes he was if he could CrossFit.

I hate him - the same way I hate Brad Pitt. And Josh couldn't be a nicer guy. Damn him. But I guess Sevan gets under anyone's skin. Sevan could make gandhi take a swing at him.

Maybe Eva T's right - maybe Josh has simply fooled everyone all of this time?

Great stuff. Can't wait to see you all at the Games.
Best line (with no disrespect to my gal Allie)
Josh: "I've seen your little videos. The AllisonNYC video? Train wreck."
Awesome.

wu: 3x15 be's and ghd su's, 15 ring dips, 21 pull ups

as rx'd
23:24

M:31:6'3":265lbs

As Rx'd 34'54"

In a world of pain!

m/32/190

3 rounds

800m run
21 Db swings 40#
21 thrusters 95#
21 jumping pull-ups

time: 26:10

very tuff workout!!!

M/38/140

I'm almost embarrassed to post my time, but feeling proud to have gotten it done. This one hurt:

46:37

As rx'd, except - 95, 85, then 75 # Thrusters

(Took the same amount of time to recover from the workout!)

36/m/172

29:12

run
kettlebells (12kg - 26.45#s)
Thrusts (45# - Started with 17 70#)
Pullups (Assisted)

subbed dumbbell swings for kb swings. Problem with the running because of back pain, so 800m was broken.

time: 32:40 min

bw 165

28:10 as rx'd

Third week crossfitter; and loving it. 36:30.

Just puked in my mouth a little.

Great picture. Like the Five Fingers. I'm tempted to get a pair. Anyone else wear these?

42/F/114#
35:44

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps - SUB'D 32lb/16kg KB
95 pound Thruster, 21 reps - Sub'd 45 lb.
21 Pull-ups - Each set, first 5-6 true, remaining on gravitron -30 lbs.

Yesterday Rest Day Sub'd AM WOD found in the list, swam 1000m, ran 2 miles. Fatigued today.

he gets dissed,humiliated by xfit girls, lifted around by strong guys, have missiles flung at him (wood), knocked about and finally thrown in a pool.

should add 'stunt man' to his CV.

Sevan dude, u gonna get punished like that ALL the way to the games?!?!? :)

Fran Halen?
Kick to the junk?

WOW!!! just starting crossfit WODs and LOVE EM!!!
I had to modify this one due to equipment and my laziness.
1) 1/2 mile run exactly 1 lap around my block (to lazy to measure 800m) X 21
2) 50lb sandbag swing put in one of my old seabags form the Corps (to cheap to buy a kettlebell)X 21
3) 65lb thrusters (shoulder injury still nursing it)
4) Lat pulldowns on a machine similar to a bowflex same concept (Vision Fitness S200 Functional Trainer Awesome piece of equipment) x 21

X 3 times = 28min on the button

Looking for crossfitters in the Webster NY area to work with.

21 thrusters not 21 1/2 mile laps

28/m/175

as rx'd w/ 28kg KB: 19:40

the last 800m run took me almost 4 min...absolutely gassed.

24/f/138
36:08
1 pood KB
65lb thrusters

Ow...and ow again.

27/M/160/5'8"
As Rx'd
53:24

Will get this monster this afternoon.

Just to stir the pot a little, take a peek at Kallista Pappas on the Crossfit Games site doing a 3:40 "Fran" with 55# thruster. You know, check her form, ROM, and stuff. Just for fun.

Oh yeah, by the by, Kallista was 13 yo in that video.

Whoa...

DO NOT eat 24 boneless chicken wings and drink beer at BW3's the night before doing this. Bad decision. I still finished the workout but I had to poop like 4 times during.

Goulet!

43 y/o M; BW=200

Sub: Jump rope (420 rev)

Jump Rope
53 lb kb swings - 21
95 lb thrusters - 21
Pull ups - 21

Time: 32:26

30/m/165/5'9"
Bar: 65lbs
KB: 35lbs dumbell
21:17

37M/5'10"/163#

As Rx: 31:19

Rare morning WOD. Body not used to waking-up like this! Had to do strict deadhangs for PU and climb a flight of stairs after each run.

34:10 as rxed

training out of Crossfit Coastal

Couldn't pass this one up. It's everything I love/hate in a WOD.

As Rx'd
31:02

39:20 as RXed

training out of CrossFit Coastal

Was this video for real? Did he really flip out like that or is just for fun. If it wasn't that guy is a douche.

i have been wearing the 5 fingers for 2 months now and love them.

don't run more than 4 miles in them.

love them for walking around town, running sprints and hills, and lifting.

get the ones with the velcro strap.

AS RX'D: 24:43
That was just horrible!

33/F/5'10"/155

Made up FGB today; trying to get back on cycle...

As Rx'd
316 (PR by 20 points)

Don't usually follow the WOD but couldn't pass this suck fest up; as rx'd

29:53

Giggady Giggady... Fran Meets Helen

HAN, The secret lovechild of Fran and Helen is knocking at my door. Apparently, i have done something to deserve a BITCHSLAP from this little bastard...

Hit me hard, Hit me fast.

Had to break thrusters into 4 sets each time.

Got a really good sweat. Shirt drenched!

33:34
set 1: 8 min
set 2: 10 min
set 3: 14 min

Wow, that sucked, especially after Wednesday's FGB. It looked hard before we even started.

34/m/6'4"/215
34:25

The thrusters killed me. I couldn't keep a good rhythm on those and had to break for a bit between sets of 8-10.

37/m/145

29:05

75 lb thrusters, 40 lb kettlebell.

Thank was rough but loved every minute. Have a goal time to beat for next time.

800 meter run
35lb KB
65 lb thrusters
21 pull ups / half assisted

25:37

46/m/270
33:27,,,30 lb db thrusters, 40 lb db kettles, 5 mph 800m, jumping pu's

Can anyone speak specifically to what it's like to do olympic lifts in vibrams? I'm very tempted to get a pair.

But also concerned about running, is there any cushioning in them at all?

Oh, and yes, Frelen looks evil. Especially as our gym picked Helen as our HQ Rest day workout.

M/32/220 slipping on my eating.

sub 1.5 kb with 55lbs DB

30:27

I just got done and it was awesome. I did it out back. I had to supplement push up for pull ups and Kb thrusters for the 95lbs thrusters but I’m completely dirty and sweaty and I love it. 18:00 on the dot

M/45/152

25:42

Sub'd 75lb thruster, row, and lighter KB

First WOD back in a month and it kicked my butt. Also, first time at an affiliate, which was great. Thanks Crossfit Cobb for the hospitality.

m/29/5'11"/180

As rx'd 41:38

34:56 as req'd

That workout sucked! I was shooting for under 25 minutes but felt really gassed today. Whats up with that? Time to up the fat some more? Heat today didn't help either. OK - done complaining.

As Rx'd 28:24

#171-Brian,

I believe the whole idea of running barefoot, or in five-finger vibrams, is to train one to stop landing on the heal when running. Running barefoot does just that. When you run barefoot, you land on the ball of your foot, and spring off of it, as apposed to landing on your heal, which does require a soft landing.

I would suggest you start out walking a few miles a day barefoot for a few weeks, then try running short distances. Icing the bottom of your feet during this time helps reduce the pain faster. Over time your feet will strengthen, and widen some, but the way you run will have changed for the better.

I have read that running barefoot with help strengthen everything from your knees to your back. Seems we were never meant to be in shoes in the first place. The body takes the pain signals from a bare foot hitting the deck, and uses that information to strengthen everything for running. I read a book by a man who coached Mike Pigg (triathlete), and this was his conclusions.

Subbed 15lb kb, 30 lb thruster, band assist pull ups - 34:15

Nice easy Friday morning workout....

well, i gotta say coach, you did a fantastic job of combining 1 part helen, 1 part fran, and 1 part hell for today. i enjoyed it very much. was looking for sub 30. came in at 33:54.

800m run
21) 1 pood kb swing
21) 95# thruster
21) pull-ups

3 rounds for time

did only 1 pood for swings, highest kb weight we have. usually the running is where your able to catch your breath, at least for me. my 800 time was getting longer and longer. first time it was 3:05 and then got 10-15 seconds longer. still loved it. thanks again coach!!

m/27/196/6'6"
york, pa
profession: firebreather

m/23/245/73"

41:23 as rx'd

terrible time but I got through it. These workouts are no fun solo in a super globo gym.

m/41/170

3x
1/2 mile run
50 lb db swing - 21
95 lb thrusters - 21
pullups - 21

34:23

This one was good.

m/24/167

I called this one 'the suck'

As Rx'd

27:00

20 min run to rec center

As Rx'd (subbed 50# dumbbell for 1.5 pood k/bell)

47:46

Feeling the shots of Vitamin T from last night...

28:46 with subbies (weights scaled to 2/3)

Eurgh. That many thrusters is horrible. Mind you - ankle seems to be holding out.

I had to scale this down to 2 rounds in 25:00. I had a hard time doing this in the globo gym. Too many distractions and not set up properly. Not to mention almost had a heart attack.

As Rx'd
36:42
Did FGB yesterday as Rx'd with a final score of 386.
Body hates me right now.

It's okay Sevan. We all know Josh E is really a dcik. I mean, look at the way he treats his dog.

Pathetic.

And it is very brave of you to post that video. You should be given a Pulitzer for your unflinching, un-fearing, devotion to showing what these athletes are 'really' like.

I am glad the truth is out.

-jj

39 YO Male/203/5'9"

As Rx'd except for had to sub 55 lb DB for KB's.

29:49 (includes one trip to see pukie)

I have a question about the five fingers shoes. How bad do they pick up the foot stink? Are they as bad as sandles and can you wash them?

#171 Bryan,
I bought the vibram five fingers two weeks ago and I love them. I've always done the WOD and Oly lifts barefoot so there was no change for me. There is no cushioning in them so you want to go easy until your feet toughen up. Start by walking in them for 30 min and add more time every day. It will help a lot too if you use the POSE method for running.

M/19/6'4"/~176lbs

WOD: FAILED
Was doing fine in first round.. ~8-9 minutes. Then my right leg felt shot from the FGB we did 2 days ago. DNF. I usually fight through the pain, but this would have been pointless. Will finish next time.

I also forgot to mention the Military article mentioned above has brought about 6 people to The Shed so far (all Air Force, due to the base nearby).

I suspect more are on the way.

-jj

dsdsdsdssddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsd

41 M 190#

air squats, 400m jog, 400m of slides, lunge walks, back peddle, carioke(sp)

Had to sub 1.5 kb only have a 1.25 kb (did 25 reps though)
don't have a barbell at home so subbed 25 reps with a 40# sandbag for thrusters.
Did 21 ring pullups

the track is about 150m away from my house so with going back and forth 5 times we ran about an extra 600m

Total time for me: 29:46
Christy: 28:35 (32 F 135#) subbed 20# db swings and used the 20# db for her thrusters jumping pullups.

Made do with what we had, killer WOD.

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

OH MY GOD THAT WAS A GOOD ONE! 40:50

OK, I look at the times to see where I fit in and today I am lower then everyone I see so far unless I missed it.

34/M/170#
100# Thrusters
everything else as RX'd

18:34

I was not real gassed at the end either. The 800's were at or around 2:30 for each and I think this is where I picked up some time. My last one was a little faster ;) I even went for a cool down job right after.

I love CrossFit and workouts like this one......

Today was the first crossfit workout that I actually bothered to time. And it was pathetic. I don't have an olympic bar, so I subbed 2 45lb dumbbells for the thrusters, and the gym I work at has no kbs, so I used 2 25lb plates for the swings. I had to do the pullups on a smith rack, so I did deadhangs. And the runs on a treadmill.

m/32/160

3 rounds
half mile run @ 6.5 min pace
21 plate swings
21 dumbbell thrusters 7-7-7 broken sets
21 dead hang pullups broken sets-like very broken

40:10

As rx'd: 35:45.

Thrusters very slow as well as pullups (as usual). Felt drained after FGB.

M/22/6'1"/185

As rx'd with a set of stairs after the run
24:07
I was looking for sub 24 but couldn't quite hold on during round 2. My hands are still shaking

Those are five finger shoes..www.vibramfivefingers.com/

#188... are you dead serious? Im 95% sure that Josh would not want that video on here if he wasn't just joking around. And how he treats his dog?? whats that supposed to mean?

#190 Johnfg,
I walked in then around NYC for about 5 hours and there was no foot stink when I got home. They are way better then sandals and you can hand or machine wash them. They must be air dry.

#201 Nicolas,
I think J.Jones was kidding about that, unless.......hmmmmm

Hey people! I have to say that I am intrigued by crossfit and the fitness it delivers. Coach is a genius like no other so here starts my attempts at the workout of the day!!!!!!!!!!!!!

I am not a huge fan of thrusters, so I started with the power clean and push press. I did 7 sets of 3, with 185. Kept it tight with a good pop on the clean. After I felt stronger than when I started so I figured that was good.

I then moved on to one arm kettlebell swings. Using my 24kg I did 3 sets of 20/20. I did these RKC style, inhale on way down, exhale and explode on the way up.

I skipped doing this in rounds because I did not want to get too tired during my clean and press. I also skipped the running because I figured that the swings would take care of my conditioning. Also, pullups hurt my elbows so I try to go easy on them.

Workout took around 25 minutes. Felt great and energized for the rest of the day. Thanks Coach!!!!!

Screwed up yesterday by doing pullups, thrusters (95) and burpees. 5 and 5. (Felt bad for slacking this week while traveling). Boy was that a mistake! Always best not to procrastinate...and follow the schedule!

Today was great, but had to do just the bar on thrusters, and break the pullups into sets of seven. Feeling a little shakey! 32.45

26/m/155

29:05

Felt really bad on this one, probably not enough sleep, and wow, I was not mentally ready for those thrusters, haha.

25/m/157/5'8"

as rx'ed except 65lbs thrusters
27:15
not the fastest, but it still sucked enough!

CF Cobra!

28m 6'1 195
32:37 as Rxd 55lb db for kb
Been slacking on my WODS. Need to step it up again.

m/24/6'1/214

used 55# db for swings but everything else as rx'd

37:38

29 yom, 180 lbs

29:29 as rx'd

55 lb dumbbell swings, no kettlebells

as rx'd except I used a 2 pood kettlebell for the swings....

28:56.. very humbling. The 800m was run on a trail behind my house were I measured out 800m, odd terrain made the run very challenging.

51 yoa new guy, 180, 5'08

scaled as follows:
1/2 mile runs on 1% treadmill
45 lb KB (21 swings)
65 lb thrusters (21)
35 lb assisted pull-ups (21)

37' 01"

Was Josh being serious? I thought he was kidding...

m/37/194/70"

Used 55# db for swings. Otherwise rx

34:23

My thrusters are awful. Will add 10 95# thursters to my WU.

Thanks!

As RX'ed
38:17

This Josh clip was either an attempt at comedy that just wasn't funny, or an attempt at being serious that was just too over-the-top.

3 rounds

800m run (tread mill)
21 1.5 pood KB swing
21 thrusters (sub 30lb DB as someone took the straight bar for my works gym today)
21 jumping

27:33

I'd been dreading this one since i saw it earlier this morning. Not as good as i would have liked as I had to walked the 1st 400m in the last round as i was completely spent.. honestly, i'm just glad i got through this one. right after the last pull-up i laid my lifeless body on the ground for about 12min... Awesome workout fo show!!!

If anyone had not seen what humor looks like when you try way too hard, you have now.

m/24/145

24:47 as RX'd

m/34/182/5'11"

as rx'd

27:19

Flat out whooped me! Thrusters got ugly fast.

35:00 and oh my god i'm dead.
i need more met-con or something.. i don't know what my problem is

That video was hilarious...

oh and yeah...allison NYC..."trainwreck". I'm still laughing I can barely type.

M/24/181/5'10

46:25 /run was in 113 degree Iraqi heat.

as rx'd except: 2nd/3rd rounds 65lb thruster

3rd week of Crossfit, love the "What are the crazy contract fire dept guys doing today?" looks.

30/m/195

34:39 as rx'd.

thanks to the opels' for company... and strawberry salsa! great work this morning.

RH_FXBG #218,

that's all part of the genius of the comedy, the timing, the pauses, the looking at the camera...GENIUS!

Male/28/155/5'8"

As Rx'd

27:20

Getting hot here in Temecula, California

Semper Fidelis from Camp Pendleton!

37/m/5'11/165

sn: 6x1 75#

Puppies: 3x
Run 400 meters
25# Db swing, 15 reps
20# Db thruster, 15 reps
15 Pull-ups
16:03

Oh, for those Marines reading......I'm a GySgt so stick with it.

as rx'd 24:02

Had to reduce to 55 lbs thrusters.

Time: 37.40

funny funny

33/m/6'/190

as rx'd

28:20

Have a good weekend

Comment #152 - Posted by: bingo -

Stirring the pot or not, thanks for posting that.

Beautiful technique. Look at chin over that bar. MOREOVER, chest to the bar on a lot of those. NICE!

Sweet thrusters to boot.

Watch out ladies!

That vid made my day.

3 rounds for time of:
Run 800 meters (treadmill)
1.5 pood Kettlebell swing, 21 reps (sub 55# db)
95 pound Thruster, 21 reps
21 Pull-ups

Time: 32:22

M/6'4"/250/28

Today was my last day as Rx'd before the games. The rest of this cycle and the the first part of the next will be either my own workouts or variations of the main site. I can feel my body wanting rest and so I am going to give it exactly that.

My plan is to keep the volume low and keep the intensity high. We'll see how it goes.

150lbs.

As rx'd 20:27

It should have been sub 20 minutes at least by 2 or 3 minutes and so this is how I know my body needs rest because my diet is on par. We'll see how it goes.

27:54 as rx'd.

Wow. By the time I finished this one it was raining inside my clothes.

23/m/5'8"/185 lbs

Time was 33:42.87"

What's the general consensus regarding breath control with Crossfit metcon workouts? When I get to the point where I'm really exerting myself to the limit, I get pretty vocal. A guy a the gym today advised me to hold any yells, growls, screams, etc. in and do a better job of breath control in order to make better use of my energy. I'm inclined to agree, but do you all have any thoughts n the subject? Thanks a bunch.

35:43 w/ 35# dumbbell swings and 85# thrusters

"Like a kick in the NUTS!"

51/M/150

Subbed 62lb kb, and 35lb db's for thrusters.

36:02

Carried the kb and db's in the back of the plane to Castle (old AFB) in Merced, and did the wod on the ramp, with gardeners and secret service crawling all over. Second rd of thrusters wasted me, so switched to plain air squats on last round. Hot and smoky. Avg HR 182, peak 193, rec. 45. Thanks coach.

23/M/5'10/185

27:48

As Rx'd except for 55# DB swings subsituted for 1.5 pood kettlebell.

Tried it as a lunch time workout, and it looked like I had jumped in a pool with my clothes on after I finished. It took me almost another 30 minutes to stop sweating so I could get in the shower!

wod as rx'd-22:42
thrusters killed me and pull ups were to broken.

Not as Rx'd 19:42 (Shoulder recovery/opportunity day 27)
Did the run and the KB swings as Rx'd.
Sub'd 15-lb dumbbell bench presses for the thrusters (I know, significantly easier)
Sub'd 15-lb dumbbell rows for the pullups (also significantly easier)
Preceeded and followed with 10 minutes of stretching. Warmed up with CFWU minus dips and pullups, added rotator cuff exercises with 5-lb dumbbels (should have used lighter dumbbells).
That was a smoker. Kudos to those of you who did it as Rx'd.
Precee

29.45

Does anyone know any local stores in south Florida that carry those shoes?

m/38/188

22:54

subbed 35#kb

This wod I affectionately named "PMS Fran" was brutal. Just like I like it! 27:10 rx. My runs need a little work.

only made 2 rounds in 19:12
45 kg thrusters
24 kg db swings

not timed:

scaled -

2 rounds:
ran 400m on tm (7 mph or 8:34 mile/pace)
30lb DB Swings, 21 reps
2 20lb DB Thrusters, 21 reps
21 Pushups*

-this was my first CF workout in several months. my left shoulder* and lower back still tender.

m / 42 / 175 / Phila

M/38/180

25:47 Thursters slowed me down, I had to run on a treadmill (92*) outside.

BTW did I mention this WOD is a smoker.....

Have a good weekend.

Dutch is in town and hanging out at One World!

As rx'd:

Dutch- 22:46
jolie- 27:47
freddy c.- 24:47

"FrankenHelen" as RX'd 31:25. Was hoping for under 30 but as usual the pullups really slowed me down.

24/M/6'1"/220

Soooooo, I guess I should have taken that rest day as a rest day yesterday!! This was a grueller!

as RX'D 28:49

I was getting totally abused by the 95# thrusters as always. I guess I know my weakness!

m/33/200
cfwux2
sub 50lb gas can swing
sub 89lb thrusters, need to get some more.
28:24

29.27 sub 55lb db for swings.

wow, hell of a WOD. specially in the fl heat and humidity...

RX'd
21:47

M/32/6'3/210

As rx'd with 400m sub for 800m

41:58

F/32/6'3/178

Scaled

5:00 bike sub for run, 20#KB x 15,20# thruster x 15,15 modified pullups

25:38

Josh Everett-
Nicest Guy In S&C!!

25:52. Used 1 pood KB and 2x25# DBs for Thrusters. Tough workout.

Modified as follows:

CYCLE 1:

16 Pullups

Ran 600m

65lb thrusters x 15

1.5 pood kettlebell swing x 15

CYCLE 2:

12 PUs

400m

1.5 pood KS x 12

65lbs Thrusters x 12

CYCLE 3:

9 PUs

400m

65lbs Thrusters x 9

1.5 Pood KS x 9

Black Flag out.

Oops! forgot to add on my last comment that I used 2nd least resistance band for my middle set of PUs, but no resistance bands for the 1st & 3rd sets.

M 30/6'/197

29:11 as Rx'd. Brutal but great workout.

34/m/74"/186

800 m Row instead of run, o/w as Rx'd

24:44

wow...

My first crossfit workout I ever did was Linda, which I now realize was a HORRIBLE day to start doing crossfit. Since then only one workout has made contemplate quitting in the middle of it for the sake of it being so hard for me. I did "Kelly" a couple months ago (I think thats what it was) and I subbed in 45lb. Thrusters for the wall balls cuz I had no ball. That knocked me on my ass and I thought about stopping a couple times and just quitting cuz it was too tough. THIS workout though...was by far the hardest thing I've ever done in Crossfit. I dunno why, maybe it was the hot day, maybe I was trying to push myself harder then I'm used to. I dragged my friend along for the ride to do this at lunch, and without his support and competition, I would've quit by the end of the first round. Coach is a sick sick man for coming up with this, and if I never see it again I'll be just fine lol.

as rxed, 34:26

Friends time, 35:01 (cant get chin over bar on pullups, does "half thrusters")

I just did Chelsea today....and its about 100* heat index in St. Louis, MO. But I love crossfit!!!!! I feel so much better than when I did a bodybuilders workout!!

5 pull ups
10 pushups
15 body squats........Every minute on the minute for 30 minutes, keep a timer beeping to tell you.

I did the full 30 minutes but couldn't complete all my reps. My freind did this a while back and extended the time. So instead of extending the time I did as many reps as I possibly could.

100% is 150 pull ups
300 pushups
450 squats

I got: 93% 104 pull ups
286 pushups
450 SQUATS!!!

Yes, a black flag was out!!! Heat index 96 degrees. Never run 4 miles before this workout!!

CYCLE 1:

65lb thrusters x 15 then 45lb x 6

21 Pullups

Ran 800m

35lb kettlebell swing x 21

CYCLE 2:

45lb thrusters x 21

21 Pullups

Ran 400m

30lb kettlebell swing x 21

CYCLE 3:

45lb thrusters x 21

21 Pullups

Ran 400m

30lb kettlebell swing x 21

m/31/5'6"/180

As Rx'd: 49:10

Followed by 1 1/2 hours of BJJ training. Good times.

f/39/115
3rounds
800m run outdoor
12kg kb swings
45lb thrusters
band assisted pullups
33:44
ouch

Hey, Sevan! I hate to tell you, but Josh is a better actor than you, too! Great vid, guys!

As Rx'd except 45lb plate w/ handle instead of 1.5 pood KB.

56:31

This kicked my butt. I cannot breathe well when doing thrusters!

48 minutes, only sub., 82lb. thrusters.

I did the WOD as rx'd and I stunk it up with 50:29 and that was doing jumping pull-ups since I still can't find a bar high enough for me to do kipping (I am 6'8" and I can reach 8'+ flat footed)

I love CrossFit and you guys and gals doing sub 30 minute (and sometime sub 20min) and in phenominal shape. Keep it going and my goal is to be there eventually.

Minneapolis/St. Paul needs another affiliate in the north east metro (around Shoreview!)

That was a funny video. I actually laughed out loud, by myself, made me feel creepy. Verry funny, AND, not an F-bomb in site! See folks, it can be done.

As for the funky foot wear (VVF's), I don't have a beef at all with wearing those things in the gym. A weight plate on a bare foot, a weight plate on a foot with a shoe...same result. And the vvf`s will obviously give you better footing on the floor. Better even than shower sandals/thongs.

Running in them, though? My jury is still out on that one. I did get numerous hate-free eMails with solid reasoning backing the VVF`s benefits. If they work for you, by all means buy them and enjoy. But, "Pain" is incorporated in nearly every post, eMail, etc regarding running with them.

Dan "the Dick" Diego

42/m/229

Great workout! I almost met Pukie today. Does the sucking air thing get better?

Time spent abusing myself, 34:48.

F/37/120

Subbed 35lb k.b./ 55lb thrusters
runs on treadmill/ kipping pullups

28:45

Thrusters killed me!

as rx'd: 29:48

was feeling it from the get go. I did FGB yesterday and then did a 2:30 MTB ride with my neighbor, the aspiring pro. His easy pedal up the :45 climb pulled me along at a faster pace then I normally ride solo. Ouch.

3 years and going strong with CrossFit, and this was a beast!!! Afterwards, my body was shaking. I also got to piss off a few meatheads while hogging space at the gym - always a plus.

time sucked today...40:40

I gave up caffeine this week and my workouts are really suffering. Last week I ran my best 5K time ever at 21:08 and today I could hardly keep 800 meters under an 8 minute pace.

Anyone suffered similarly?

33yom/168/6'0"

Wow! As rx'd, w/ 55lb DB for KB swings.

36:50

Runs were really difficult after round 1. Absolutely smoked after this one.

3 rounds for time of:
800 meter run or 1,000 meter row (I rowed)
21 Kettlebell swings at 1.5 pood (53 pounds)
21 Squat Thrusters at 95 pounds (had to drop to 75 lbs on first round, yikes!)
21 Pull-ups (had to do jumping pull ups on first round)

So as you can tell by the substitutions, I was feeling pretty crappy today. Rolled out of bed after 6 hours of sleep 10 minutes before class, without eating more than a GU packette and a few gulps of water. Fortunately the warmup woke me up. The first round brought fear of not being able to complete the workout. Especially after I pushed up the first few 95 lb squat thrusters that felt really heavy that made me drop to 75 lbs. Seems my shoulders were still smoked from Fight Gone Bad on Wednesday. The second round, I started giving up on the row because I started running out of energy (need to fuel before workout! need to fuel before workout! need to fuel before workout!). By the third round, it was an uphill battle to finish everything, leading to another trademark Crossfit style collapse when I finally finished at 43 minutes.

Gotta keep at it! Gonna go eat now then get a massage in the afternoon, and then open mat at Fight Factory at 6:30.

3 rounds for time of:
800 meter run or 1,000 meter row (I rowed)
21 Kettlebell swings at 1.5 pood (53 pounds)
21 Squat Thrusters at 95 pounds (had to drop to 75 lbs on first round, yikes!)
21 Pull-ups (had to do jumping pull ups on first round)

So as you can tell by the substitutions, I was feeling pretty crappy today. Rolled out of bed after 6 hours of sleep 10 minutes before class, without eating more than a GU packette and a few gulps of water. Fortunately the warmup woke me up. The first round brought fear of not being able to complete the workout. Especially after I pushed up the first few 95 lb squat thrusters that felt really heavy that made me drop to 75 lbs. Seems my shoulders were still smoked from Fight Gone Bad on Wednesday. The second round, I started giving up on the row because I started running out of energy (need to fuel before workout! need to fuel before workout! need to fuel before workout!). By the third round, it was an uphill battle to finish everything, leading to another trademark Crossfit style collapse when I finally finished at 43 minutes.

Gotta keep at it! Gonna go eat now then get a massage in the afternoon, and then open mat at Fight Factory at 6:30.

subbed 35# plate for kettlebell, everything else as Rx.

Thrusters very difficult and broken, but I was determined to do all 63 with 95# instead of scaling. As Frank Barone would say...Holy Crap!

32:42

as RX'd - 29:50

38yom/188/6'

33:50 w/ 50lb dumbbell

Help and comments appreciated: after today's WOD I feel strain in left glute (middle, I guess that's medius). It's not expanding into the leg, but feeling it standing up or raising knee to chest.

I do not remember any particular moment of pain during WOD.. Any experience with such things? Tnx.

53/m/6'3"/220
Crossfit little over two months now, did WOD as RX'ed except jumping pullups, 39 mins.
I am trying to figure out why workouts like this and FGB simultaneously scare me and call me?
Kind of like standing at the foot of a mountain that looks ridiculously impossible to climb and feeling your feet moving you upward in a way that feels beyond your control.
I like it in a sick kind of way.

23/168/6'1"

Great workout! These are the ones that show me how not in shape I really am. Did it in 38:25. Had to sub 75lb thrusters cause me legs were dieing after the first set.

Just wanted to say that I heard about the vibram five fingers in a post a few weeks back--and I have since bought a pair of the black KSOs.

They are my favorite pair of shoes I've ever owned, hands down. I've been on 4 mile hikes with them walking through rivers, climbing up vertical cliff faces, snow at high elevations, forest paths and grassy fields--as well as the typical gravel, asphalt, and sidewalks found in the city. I wear them to work (think office space), on my motorcycle during the commute, at the gym for Crossfit, out to the bars, supermarket, dinner, everywhere. I even wore them for a softball game after work (got around the bases pretty quick too).

This website never ceases to amaze me with the quality of ideas presented--be it the WODs, the Zone diet, or equipment such as lynx grips or vibram five fingers.

25/m/5'8/160

as rxed 26:10

Felt less than good doing this one today.

As rxd: 34:13

As rx´d: 32.19

That was a funny ass video by the way.

stretch and warm-up

sub 1pood KB

26:11 felt good today but now I am absolutely wasted and its off to soccer. God I love Xfit.

As Rx'ed

59:40

Nice shoes dude. Oh well, lets do it.

47 / 172

subbed 55# DB for KB swings

37:45 runs were just plain bad 3:45, 4:50, and 5:50!

Day 5 of the Zone, lost 4 #s, feel tired, weak, and listless. I hope this passes soon.

as rxd

22:16

that was tough in the heat. I havent run in a while so that kind of sucked.

m/5'8"/265/37

2 x crossfit warmup

ROUND 1

jogged half mile (calf okay, knee moderately okay)

21 reps - subbed 40 lb. dumbell for kettlebell
95 lbs 5 reps 65 lbs remaining 16 reps
assisted pullups - 21

ROUND 2

Too winded to run - walked the half mile
21 reps - 40 lb. dumbell (15/6)
21 reps - 65 lbs. 21 reps (11/10)
21 reps - assisted pull ups

ROUND 3

walked again
21 reps - 40lbs. nonstop
21 reps - 65 lbs. (11/10)
21 reps - assisted pull ups

These workouts are hard on fat guys!

Mark (m/48 yoa/155 lbs)
as rx'd 33:18
Thrusters were the issue.
Two sets of swings and pull ups were unbroken.
Thrusters were around 5 per break
Need to focus on being more straight up and down, DL then hips, and a narrow grip. Seems to help. Need to practice 95 lb thrusters.

27:50 as Rx'd. 3rd ever WOD.

Had to do jumping pull ups for the last 10-12 of each round.

I honestly have to say Crossfit has "enlightened" me. Something happened today that was almost out of body and Ive never experienced it in my years of roadbiking, racing motocross, lifting etc.

I had an interview this morning to get on with the local fire dept. I thought I would reward myself with this workout. At the start, I made a pact to myself to push through it just like I will if I get onto the trucks someday and have to respond to a call.

On the third round I was about to quit the dumbell swings so I could catch my breath. I overcame the huge physical/mental hurdle by thinking of how bad I really want the job which took my mind off of the pain, being out of breath and damn well being flat out exhausted. The resulting feeling was pure bliss. I finished the swings on some wierd ass natural high, then hammered through the next round of thrusters/pull ups and finished with my tank way below empty.

Im a firm believer of crossfit now, nothing has ever pushed me so hard. There is NO turning back!

I was wondering if anyone has an idea of how many people do crossfit on their own (i.e. not a member of a crossfit gym).

Tomorrow marks the 3rd anniversary of the conflict between Operation Redwing and the Taliban in the Hindu Kush Mountains of Afghanistan. It was in this conflict that 8 Navy SEALs were killed, one of them being Lt. Michael Murphy. I was especially honored to participate in a workout with Front Range CrossFit this morning to sweat on behalf of this group of men who gave everything. Today was a small group that couldn't make it in tomorrow on the actual anniversary, but it was definately a dedicated group and I was glad to endure the workout with them.

This affiliate holds a lot of great special events. I suggest if you are ever in the Denver area on business or for recreation that you get into contact with Skip.

Workout was Murph:
Time 40:13 w/ 20# vest

Special prayers for all of the SEALs and their families today.

m/170/20/5'10"

Almost Rx'd:
Ran on treadmill (which sucked) and 50lb db swings. Everything else as rx'd.

33:18

#294 that will pass with the zone and you will feel better than ever. I recently tried a different diet that was suppose to be for 28 days and could only make it 8 full days before it broke me and I had to go back to the zone and have never been so excited. I have a new found respect for the Zone. Hang in there.

800 m row instead of runs, not able to run yet
20:57
did not have it today anyhow run or not...

M/27/207

Had to use 2 25# plates for swings

27'26

The thrusters were really hard in this one.

As rx'd

42.36

39/M/6-4, 200

as RX'D 18:53

Absolutely brutal workout...that's the closest I've had to having a visit from Pukie. Anyways, as rx'd with the exception of doing incline pull-ups, don't have a pull up bar at work so I have to do them on the Smith machine.

31:30

-Beano
23/M/6'/194

I'm scaling back up so I did an ultra buttercup version of this and it still kicked my behind.

2 rounds of: Run 400 meters, 1.5 pood KB swing - 11 reps, 95# thruster - 11 reps, 11 pullups in:

12:37

23:32, subbed rowing, achilles tendonitis, which sucks because I was just starting to really get the POSE working for me.

Just wondering how any CF'ers in the valley here in CA are dealing with all of the smoke? Are you altering the workouts so you remain indoors? Or are you just pushing through? Just wanted to know how others were taking it with all the "bad air" news thats been on lately...Thanks!

Just wondering how any CF'ers in the valley here in CA are dealing with all of the smoke? Are you altering the workouts so you remain indoors? Or are you just pushing through? Just wanted to know how others were taking it with all the "bad air" news thats been on lately...Thanks!

As Rx'd with 55#B for KB swings
Jim 48/M/160 32:04
Jason (aka Deesnuts)31/M/175 35:24

25/m/195.8

wod as rx'd

pull-ups sucked tonight.

25min.

Dan "the Dick" Diego,

I'm beginning to think you post controversial, "dick-ish” posts, not out of some sense of real outrage but because you like the attention it gets you. Low self-esteem operating under the assumption that negative attention is better than no attention.

You’re the guy driving around with the music too loud thinking, “They may hate me but at least I get to feel validated."

Try a different “label” for yourself and see how the world changes. I speak from experience.

28:09
52.5 lb dumbell swings
treadmill at 1%

BrandX puppy-scaled version:
19:09

Arms are busted. Glad I didn't try to do the Pack version.

Subbed rowing for running (meter for meter - I am about as fast either way these days); 60 lb. dumbell for 1.5 pood KB; did last round of thrusters with 65 lb. - was not controlling the bar at the end of the second round with 95; liberally subbed in jumping pullups in the last two rounds after reaching failure with dead hangs (can't kip at my gym, bar is too durn low).

Time 23:56 as scaled.

My critique of the video is, not bad for amateur actors. Sevan is an amateur, right?

32/m/6'0"/215

As rx'd

27:53

40/m/160
34:20 including talking to my kids on the phone

M/33/215

800m run, 55lb db X 21, 65lb thruster X 21, 21 PU (jumping)
800m run, 45lb db X 21, 45lb thruster X 21, 21 PU (jumping)
800m run, 35lb db X 21, 0lb thruster X 21, 6 PU

23 minutes

m/5'11"/170

wow, first WOD in 2 weeks after dealing w/ a tweaked back muscle

3 rds.
1/2 mi. run (treadmill)
30 lb. DB swings - 21 reps
45 lb. thrusters - 21 reps
15 jumping pull ups - 21 reps

35:45

Plantar Fasciitis (PF). I had it for a year and tore the fascia in my left foot before I went to the podiatrist. Prescription: orthotics, night splint, naproxen, ice, stretch, no barefootin'. Hate the splint and drugs, don't want the cortisone shot, and prefer to go Lil' Abner whenever possible. I'm conflicted. Seemed to me that going barefoot (or wearing VVF) should strengthen the foot, if one pays attention to footfall and posture. Doc said "no way."
I am a forefoot runner, Pose practitioner, and have gone from Asics to Nike 5.0's. Self diagnosis: never paid much attention to stretching the lower leg, so perpetually tight soleus and gastrocs aggravated the plantar fascia. Self prescription: massage, stretch and strengthen the foot. It has helped. I'm off the drugs anyway, no more pain.

If you want to try VVF or going naked, I recommend that as you ease into them as often recommended here, ramp up the preventative measures. Ice and massage before there is pain. I am 52 YOA. I spend more time stretching (dynamic pre, static post) than I do on the WOD, and have far less DOMS and problems than before.

In the larger view, flexibility is the one of the ten measures of fitness that most often gets short shrift. It has my attention now.

Age 36
BW 150#

As rx'd:

28:57

Man o Man. I feel bad for you guys. I did Helen today with Lauren and THAT felt hard. I don't know how I would have done with todays WOD.

35# DB swings and sets of 4 pull-ups because I couldn't hold on to the very slippery pull-up bar. I used sidewalk chalk but it didn't help much. The bar needs to be taped. I have a new blister on 6 fingers from trying to hold on for dear life.

STILL had fun

20 minute row later on.

34: 15

I'm still not the same 4 hours later...

#105 James D - nice for me to be able to give something back for a change!

Last night "Fight gone FUBAR"! Today this one, thanks Coach!

Thrusters at 45kg, jumping pull-ups, otherwise as Rx'd: 34.53

Missing: One pair of lungs. Last seen bailing out of my ring and making a break for freedom. If found, please take better care of them than I did!!!

32/m/210/6'5"

Doing an easy 3 workouts as I prepare to kayak and hike around Alaska next week. Scaled to:

400 m run
35 lb. dumbbell swings 21 reps.
55 lb. thrusters 21 reps.
10 pull-ups

Even doing the lesser weight (and reps on pull-ups) and taking a little more rest that I would have normally this still really hurt and took around 17 minutes. Doing this one all out would have been a killer.

Jeff @ Station 41
Runs on treadmill @ 8mph 0% incline
Thrusters taken from rack.
1.5 pood kbs
Pull ups from water pipe.
22:10

did it in about 35 minutes. I've been doing this for about a month and trying hard to catch up to everyone else. I have the drive just not the patience

You know how sometimes you look at the WOD and you are like, "That's easy"(!)? And then it's not?

Well this wasn't one of those times. And it really, really wasn't.

32:57 RX

M/270#/6'3/28

As Rx'd

35:45

as rx'd 35:24

It's 102 with humidity. Could not catch my breath on the runs and it did not stop into the the Thrusters. This Blew! If coach put it up again tomorrow, guess what? I would do it again.

28:24

Subbed 55# DB for KB
Dead Hangs only on PUs

47/m/195

As Rx'd
38:36

That was horrible.

about 60 minutes as rx'd. Was lucky I even made it back to the gym on the last 800m.

Horrible.

I just realized I used the 2 Pood Kettlebell. Oops, I feel better about my time!

35:41, subbed 80# thrusters.

Those thrusters kicked my ass. If I'd had a partner I would have met pukey for sure. As is, I kept moving the trashbin from the kettlebell to the squat rack to the pullup station just in case.

Am now on zone at ~3x fat, we'll see what it does.

36 yom 5'10" 210lbs
1st rd as Rxd, downhill fast from there
32.43

#138 Tucker- Good job!
Laura Demarco~NICE time!

42yo/f/155#
29:34
33#kb
65# thrusters
red band pullups

#311-

Devin, the smoke is no worse than the pack of cigarettes I smoke every day so I really haven't noticed the difference.

subbed 800 meter row and 55# dumbell swing

aproximately 27 minutes, my timer shut down on me at around 14 minutes just after I finished the second round. Pukie was pointing and laughing at me the whole third round and making my knees wobble during the thrusters........I really hate that f-ing clown.

M/50/6'3"/257.5
The Horror of that goes beyond words ...
subbed 800K rows for runs
jumping PUs
1 pood KB (only one I got)
first round, managed the 95# thrusters (Barely)
second round, got 5 of them in, said, "This is how you get a stroke." Started getting all defeatist and loserish. Finished the pu's, the kbs, the rows, then dropped the weight to 55 and did 37 thrusters.
Boogy till you puke.

So marks the three month anniversary of cross fit. Results:
lowered my cholesterol from the worst my doc has ever seen to among the best
dropped 17.5 pounds with no extraordinary dieting other than the Zone
feel the fittest I have since I was 20 years old and rowing at the college varsity level.
All in my garage. No local CF affiliates. No buddies. Just me, my erg, my bar, my rings, and my weights.

M 33/141/5'7"

Subbed 35 lb dumbell swings and 65 lb thruster

26:47

#340 Freddy C
You Smoke!?

bwt:153

as rx'd..25:58

101 degrees today and humid, a combo for burning lungs

as rx'd 30:01

29/M/5'6/170

WOD as rx'd - 21:47

Loved every minute of todays WOD, love the KB Swings and the Pull-Ups.

Push it til you puke!!

really enjoyed this, as someone mentioned yesterday, its a GREAT day to be CROSSFIT.

ppl in the gym just dont understand the intensity level, even though I felt a little soft and wasn't as focused as I usually was.

What are some people's tips to stay intense, focused and driven amid the exhaustion and fatigue during these types of workouts?

THANKS

As Rx'ed

22:35

Haven't come this close to puking in a while. What a great WOD.

F/27/128

Holy Crap!!!! scaled down, this is my 2nd week of Crossfit.
3 rounds
400's instead of 800's
25lb dumbbell swings, don't have kb
65lb thrusters
15 butterfly pullups
18:14

Sweaty!! As soon as I was done I got ANAP (as naked as possible)

AdamTempleOwl I'm positive Freddy C. was joking, since he's called people out for smoking on the CFOW site before. And if he does, I'm sure they're unfiltered. You can't have a 200lb press and smoke Virginia Slims.

f/27/128

2nd week of crossfit, so scaled down a little. HOLY CRAP!! Congrats to those that did as Rx'd!
3 rounds of:
400m
25lb dumbbell swings-21reps
65lb thrusters-21 reps
15 butterfly pullups
18:14

Sweaty!!! Afterwards got ANAP (as naked as possible) without getting arrested!

Charity-
65# thrusters
35# KBS
800's outside
should of taken a rest day instead!
21:03

#350 Chachi

Virginia Slims? I think you're mixing up Freddy C. and Sevan.

#350 Chachi
Yea I'm sure Freddy C was joking. It has only been 45 minutes since I did the WOD in this crazy heat wave here in Philly. I think I am still a little bit out of it, but it would be pretty cool to see Freddy C do a 200lb press while having a big cigar in his mouth and when he got to the top he blew smoke out and laughed. It would clearly be unhealthy, but it would also be unbelievably badass.

30:02

Possible the hardest wod I've done in a while...I like to think the smoke here in the central valley of CA has something to do with me not being able to catch my breath on the runs like I usually can.

18:14
2nd week of crossfit. Scaled it down.
3 rounds of
400m
25lb dumbbell swings 21
65lb thrusters 21
15 butterfly pullups
Sucked!!
Congrats to those that can do as Rx'd!!
f/27/128

Crossfit needs to pick a standard of measurement and stick with it. English, Metric, and the Imperial Russian Weight Measurement System in one work out? Personally, I hope the IRWMS wins out over SI and English. The word "pood" is pretty badass.

That said, I'm excited to do this workout. Looks like I'll need to wait until after the 5:00 afterwork rush though.

21/M/5'7"/160

BRUTAL.

long day at work, and then this.
wow.

anyways.
as rx'd 28:00

i had a horrible headache afterwards.
i'm not too happy with my performance, the thrusters get me every time.

scaled...45 lb db swing and 60 lb thruster. too light. next time 55 lb db and 70 lb thruster

31:36

NO where near rx'd 36 minutes.

Center Block for kb swings,
A light curl bar with 60 pounds on it
And jumping pullups

My first complete crossfit workout!

43/6'1"/185

as rx'd: 26:07

did this outside at lackland airforce base in san antonio with my buddy marco. 96 degrees and very humid. that was rough. time for texmex and a margarita.

32/M/172/6'00"

Down 10 pounds in about two weeks after tightening up the Zone diet. Going to move from +1 Fat to 2x Fat starting today.

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Today's WOD was a miserable performance for me.

As rx'd: 38:09

My ego preservation is that I pr'd each day of the last three-day cycle. For today, I'll just regurgitate a CrossFit quote: "The magic is in the movements."

Dan D.
www.CrossFitStickers.com

M/48/153

2/3 weight, reps as Rx'd

29:41

Simply the worst I've felt after a WOD ever. The worst part was the run.

And the DB swings.

And the thrusters.

And the PU...

21:16 as rx'd, and that smoked me pretty hard.

Was really focused on a sub-20 performance but it wasn't meant to be today. I felt slow during my warm-up and I really couldn't get the fire burning so I think that reflected poorly on the WOD, my 2nd and 3rd runs were quite slow and I definately broke up the pull-ups way too much. Thrusters pretty much kicked my butt but I was surprised how much they killed my pull-ups. Live and learn on that one, good WOD Coach!!

And Penty's quote, #314(ish) is spot on, good on ya man!!

Is the air in Aromas full of smoke these days? Do I need to bring my B.A.?

m/23/195lbs.

as:rx 23:03

m/30/182

As Rx'd

36:26

after seven months of CF, Pukie finally knocked on the door for this wod. He didn't open the door, just knocked on it.
31:26

I had a little bit of fun with a couple of the gym clients of one of the trainers (a friendly acquaintance) today. A young couple had to step over me for a few minutes as I lay in the middle of the floor recovering. When I finally got up I asked them if they were new clients of Bob's. They said yes, so I told them:"I sure hope Bob takes it easy on you. I had to stop doing his work-outs and start doing easy ones like today--he was just killin' me!"

Simply awesome jaw drop, especially from the wife...

m/29/192
As rx'd (except sub'd 55lb db for kb swings)
28:21
Everytime I start thinking I'm in pretty good shape a WOD like this comes along and completely destroys me. Once again, I am humbled.

Did this with my brave neighbour, his first WOD. We scaled it liked this.

Runs and pull-ups as Rx'd
27,5 kg Thrusters
20 kg Kb Swings

3 rounds and 21 reps for me and 2 rounds and 11 reps for my mate.

25:49

Anyone know how I can get ahold of the Ali poster in the photo? I checked Adidas but couldn't find it.

m/23/190

that was the worst WOD ever! I took so many long breaks during this one... i like it though. I cant wait to do this one again sometime.

31:25 as rx'd

M/27/5'9''/174

Subbed #75 Thrusters; #22 assisted pullups for rounds 2 and 3.

40:00

This one was a metcon killer for me.

F/38/120

26:14

Modified:
35lb KB
55lb thrusters - started with 65lbs for 6 reps

Freddy C.

Thanks for the insight, but since I don't smoke, not sure it's the best of ideas...I'll probably do it anyways because I hate missing the WOD...I guess todays WOD will be like smokin' my first pack!

Good news- got another workout buddy for my morning workouts. Will keep a log of his performance included in my posts. Scaling down his workouts. Incredibly strong guy, but not a ton of endurance. HS and College athlete, so he should pick it up pretty fast.

26/f/5'2/130#

breakfast: run 35 minutes = 4.66 miles

cfwu

WOD:
3 rounds for time of
800m run
21 x db swings w/37.5# db
21 x thrusters @ 65#
21 x ring pull-ups (bleah hard to kip on em)

time = 23:13

used the squat rack barbell for thrusters, dragged the dumbbell over for swings and slung rings over squat rack for pull-ups so i wouldn't be runnin all over the place. felt like i coulda had the pull-ups faster had i not used the rings for em, but that would've meant a longer transition time between the run and the pull-up tower. dangit i really wanted this faster. herpaps i will try again on a rest day or somethin.

scaled down the thrusters after the first round as RXd to 55lbs.
subbed jumping PUs
1 pood kb
43'44"
horrible WOD in the heat and humidity
I also rowed 9k on the water this morning
M/50/6'3"/257.5

I should not do the WOD during the hottest part of the day anymore. I was more focused on not passing out at over 100 degree heat index, with about 90% humidity. 2 liters of water barely kept me alive... Anywho.

Run 800m
21 db swings 36#
21 thrusters 65#
21 pullups

44:42
about 10 minutes of that was drinking water.

The stars definetly didn't align for me on this one. 21 15 15..stopped after 2 rounds 1909

M-30-185
Subbed 45 lb dumbell swings
Subbed 65 lb thrusters
Everything else as rx'd
38:02
552 Calories burned
Average Heartrate:158

did the whole darn thing and then discovered I forgot to start my darn stopwatch!!!! Definitely between 30 and 35 minutes of heaving sweatiness.

did run on treadmill, 30 lb kb, 65 lb thrusters, jumping pull ups.

still feel a lil barfy.

did the whole darn thing and then discovered I forgot to start my darn stopwatch!!!! Definitely between 30 and 35 minutes of heaving sweatiness.

did run on treadmill, 30 lb kb, 65 lb thrusters, jumping pull ups.

still feel a lil barfy.
5'5"/F/145/38

M/39/176(damn)/5'10"

I think this was the toughest workout since "Murph." Dear lord, I feel worse now than when I first got done. Stomach a little queasy.

Scaled to 75-pound thrusters and 45-pound kettleball. Pullup bar is too close to the wall, so my kip sucks.

39:45.

I salute everyone who went all three rounds.

I did 2 rounds in 16:02 and almost threw up.

24/6'2"/205

as rx'd
31:26 didn't have it today
thrusters gave me everything I wanted and then some

cfwux3

straight up kicked my ass. took me forever too.

56:32

However, 3 rounds, AS RX'D!! hell yea.

27/f/140
3x:
800m run
45lb dumbbell swings, 21 reps
75lb thrusters, 21 reps
21 pull-ups

31:58
All runs up two flights of stairs. Kept a steady pace throughout the workout. Didn't over-do it like I felt like I did on FGB.

an absolute killer,luv'd it,pain is good!!
25.02
too many breaks tryin tae find ma lungs,thrusters the slowest part.was the kb intended to pre exhaust before the thrusters? double hip ext?
really felt the thrusters more than usual.

Holy freaking crap... I almost puked a couple times, this WOD was one of the most intense so far.

Pack as RX'd from Brand X - 19:50min

800m run
21 - 1 gallon milk jug full of water - damn it. I had no idea you could sub in DB's... I am dense.
21 - 65# Thruster
21 - Pullups

I knew I should have check here for subs for kettlebells. Oh well. It was still insane for me, wish I had a partner to push it with...

I saw Freddy C. do a 3:30 "Fran" smoking a cigar the whole time. Seriously.

3 rounds for time of:
800m run
21 x db swings w/45# db
21 x thrusters @ 75#
21 x pull-ups dead hang

time = 46:22

41 yom, 220LBs

As rx'd 28min.

Dogged the run, still sore from the 1m/75back squat/1m run on monday.

Still Wounded

OMG

34 minutes. Lost my stopwatch.
Subbed 45# plate for 1.5 pood KB. Plate is a pretty good sub, since almost all weight is below grip, unlike DB.

Thrusters were wretched. Everything else okay.

Cramped up after the 2nd set of PUs, had to stretch before starting round three.

Only good news, floated like a butterfly on the pull-ups, smooth sailing

rx'd 22:18 at 4pm 101 degrees at the start of the workout in Austin Texas!

Thrusters kicked my ass. I like how OPT completes the workout in less then 21 minutes, but he really didn't have it today.... truly a beast!

20:38

#53- I like that idea! I might try Griffan someday..

Only did one (1) round today...Could addle you with lot of excuses, but not going to:
800m
24kg KB Swing X21
65# Thruster X21
Kipping Pullups X21
12:05

f/30/140#
Motor City

Griffran, sorry.

#349 gostamps... I'm nowhere near the level of some of these ladies and gents (but have only been doing crossfit properly for a short time) - for me, especially amidst the stares and sideways glances in globogym the best way is to use their mirrors... look myself in the eyes, see how tired I look and think 'brilliant, he's more tired than I am. Look at him!' next up, say either out loud or internally (depends on the metcon effect of coach's latest gift to the world ;o))

"You're not defeating me you son of a .... let's see what you've got"

I'm not nuts, I'm a very special little boy.

Hats off to all of you who front up and do this (especially you LEOs and military) - be the difference that makes the difference.

47/5'11"/192

38:35

3 rounds
90 lb barbell
55 lb Dumbell
Rounds 2 and 3 Broken.

RE: Kris

I thought that was funny to, but the thing is he is the only guys who can say that and I believe him. freakin beast!

35:00, but there was a 1-2 min walk between where the treadmills are and the weights...overall...horrible time!

Push mowed 3/4 of an Acre
CFWU x2

WOD
:24::50

Shared the equipment w/another & was able to coach him through the WOD (good work bro) while doing it myself. Totally kicked my Arrss! Nice!

Get some, Go again!

M/18/5'11"/155

1 pood KB swings, all unbroken so should've used 1.5 pood
65# thrusters

42:30

Total time: 55:09

Temp: 103 degrees F

43:34

Correction: 42:34

30:27 as rx'd Only had to brake up the thrusters. Crossfit endurance WODs over the weekend

m/43/175

cfwu x 3 -pullups

as rx'd

27:16

legs and upper body were fatigued on 3rd 800m.

21/M/6'3/207

Subbed in 40lb DB's for the KB's.
Subbed 85 lb. thrusters.

27:20.

First time doing 85 lb. thrusters for anything.

first round as rx'd
subbed next 2 rnds with 65lb thruster due to time constraints
otherwise as rx'd
first round took a while

36:25

37m/5'10/180

As rx'd

31:16

35# KBS
65# Thrusters
= 30:35

This guy comes over in the middle of round two and was standing there, hands on hips, and said, soo....trying to "Learn how to" clean and jerk (referring to the thrusters). I explained they were thrusters, a combo of a front squat and push press. He was like..."oh...um, you have a nice straight back. Keep it up". Ha ha ha

Erin

M/5"11"/165
30:52
Thrusters done on a 11 inch high box, runs done on treadmill.
I forgot to start the timer on my watch until I started the first round of thrusters. So I just added my time for the second run, which was slower than the first round for sure, to my end time on my stopwatch.

Adam
25/m/178

22:54

John
27/m/180

26:59

m/38/5'11"/222lb. 35:10 almost passed out several times.

Well, that sucked.

as rx'd, 32:55

M/51/6'/195

3 rounds

800m run
21 db swings - 40# db
21 thrusters - 75#
21 pull ups

time: 39:15

First round was about 10 mins then it kind of went south, but I finished, stayed in the fight, thrusters were deep all the way. I was having to rest a quite a bit during the broken thruster sets in rounds 2 and 3, and my running times got slower. A little disappointed, just have to keep pushing. I just know I can do better.

36/m/205

As Rx'd

34:24

Took it easy because the Fight Gone Bad the other day gave me an asthma attack. I think due to all the smoke in the air. Still smoky today.

Penty, and Gaucin too apparently, I again suggest you actually read posts before you comment on them. If you are reading them, then by some defect you're projecting "controversial, dick-ish, mock outrage" onto the words. I actually scanned every post again to make sure perhaps someone else didn't post using my name. Post #272 contains no outrage, is clearly not controversial, and actually shows I have recognized the wisdom and experiences related to me by users of VVF's. The only attention drawn to me by my above innocuous post, was by your childish, pandering attack. You don't like my posts? Don't read them. Oh, wait, you already don't. Nevermind.

33.??
1,000m row instead of run, rest as rx'd.

Didn't quite finish - all but 7 thrusters & 21 pullups: 33:15

42/m/190

19:44-3 rounds-Close to puke

Ok, that was hard. 36:42.

Great vid, Josh is hilarious.

29.22

Goal was to break 30 minutes

Real happy with this one

Tougher than FGB

Olivia
45lb thruster
1 pood kb
1,000m row instead of run, rest as rx'd.

35.43

28/m/170/5'8"

Ran 900m
KB swings 24kg-21 reps
95lb thrusters-21 reps
Pull-Ups-21 reps

Time=31:22 Felt like shit lil saucy today

Crossfit is my health care insurance.
Sweat equity available on demand.

103° in the shade. Thrusters and heat. Waa waa, Blah blah, woof woof.

As rx'd 37:04 outside.

Well, truthfully my thrusters started getting shallower halfway through round two. I actually looked forward to doing pullups and KB swings. Running in the sun was better than walking because at least I had a little breeze.

1 pood kb swings, otherwise as rx'd:

29:55

wow that was tough and I am always amazed at how slow each 800 gets...but I have to get a little sappy here...sorry everyone. I just have to say Cross Fit is a life saver. I had a baby recently and I could not lose the weight and being a little older, I felt doomed. My hubby returned safely from his third trip to the sandbox and brought this training with him. In 12 weeks I had lost 12 lbs, and over 15 inches and the back pain I was having is gone!!!! Our three teenaged daughters are crossfit junkies and soon our youngest will be a crossfit toddler (haha just kidding--I think) Thanks to all the trainers and the rolemodels and of course the HEROES that many of these workouts are named after. What a concept!!! p.s. the two-block meals are awesome too! Be Blessed everyone and Train HARD!!!

M/23/6'1"/205

Was aiming for a sub 35:00:

33:52

Sub 55# DB swings for KB swings. Everything else as RXed.

This one is Pure Friggin' Evil, which is PFE, which is also my initials. I'm sure that's no coincidence.

31.16, I like to think I could have broken 30 ... but didn't so what does that matter.

Awesome workout. Paul

28 min. Did it at work after building collapse, hot and humid and tired. I think I only did a 50 # plus the bar dumbell...ooops. That was a good sweat and it gassed me good. 5th day in a row this week after playing catch up after the weekend... getting tired.

27:37
sub'd 55lb dumbell for kettlebell

37:57
75lbs thrusters

M/23/151 GregAWu

50 Double-unders + 50 box jumps (1st round 3:00, 2nd round ~3:30, 3rd round ~ 4:00, seemed to be good sub for 800m run)
55# DB swings
95# Thrusters
21 pull-ups (alternating grip)

26:31

Felt so wasted afterwards, it must have been a good effort!

I had to modify the workout slightly because the 5k run earlier this week really bothered my Achilles.

The WOD was as follows:

5 rounds for time of:

400m Run
95lb thruster 15rep
55lb DB swing 15rep
Pullup 15rep

Time: 1:02:35

wow that was hard, run was fine just long the thrusters were killer at 95lb kb swings were ok pull-ups were cake

as rx'd 26:13

wow that was hard, run was fine just long the thrusters were killer at 95lb kb swings were ok pull-ups were cake

as rx'd 26:13

18:05 as rx'd....and then I realized that I didn't do the pullups so not as rx'd, so I spent a little time finishing them up, so in total about 23 or 24 minutes..

Good times everyone, that was pretty tough..

WU .5 mi walk on treadmill
subbed 55# db for KB
WOD
27:09
4:12 .5 mi added to finish not included in total time

#28 Sharon Miller
thanks for that link :o)now I want them..hahaha

#61 Alex Europa
that was a good article about crossfit. Thanks you too for sharing that. stay safe everyone.

19/180/m

rx'd-58:35

didnt feel too good doing it, but after happy that i finished

M/32/6'4"255lbs

27:54 only did 2 rounds. Basically forced myself to but I started to feel sick. (not just from WOD but from dinner yesterday) Didn't pukie, but close to it before finishing the last set of pull ups. 45lb KB otherwise as RX. Will definitely finish next time.

Any crossfitters in erie?

NBNBNBNB
Brutal! Being a little hung over didn't help (GO Fresno State Bulldogs, NCAA baseball division 1 national champions!); happy to finish this. Runs (term used very loosely) on TM @ 1%; 50# DB; jumping pull-ups. 42:05. Avg. HR: 151.

NBNBB

Anthony (M/29/168.5)

Deadlifts
45x5
135x1
225x1
315x1
405x1
495x1
555x1

Overhead Squats
45x5
95x3
135x1
155x1
175x1
185x1 (PR)
195x1 (PR)

Considering the week we've been having, this was very surprising. I got about two hours of sleep last night, didn't eat much (hence the drop in weight), and generally felt stressed, distracted, and discouraged.

But 555 pounds is always 555 pounds and now I feel better. :)

not a workout to do after a morning of surfing in Long island's waters...

f/41/125
used 16 kg for 1st round dropped to 12 kg for remaining two sets.
65 lb thrusters as prescribed
21 jumping pullups too spent to try...

time: 30 mins on the point.

Coach, thanks again for taking me to a higher level of fitness ...those thrusters were a killer.

7 minute 20 kb jerk set

15 minute break

23:24 - 800 meter runs, 1 pd overhead kb swings, 65# thrusters 21 kipping pullups. Runs feeling tired from the Pose running yesterday. Kb swings were easy as were the pullups. Thrusters were my big downfall....many breaks. While doing kb jerks before probably didn't help, I really don't think it mattered much as thrusters are not one of my stronger lifts.

This was a good WOD.

as rx'd

time = 30:59

#343 - CapeCodDave - great post! congrats on your results!

M/27/5'10"/205

Sub 35 lb Dumbbell Thrusters
27:51

Between XFit and XFitEndurance I think my 21 zone blocks is not enough food. I'm loosing weight rapidly and I have low energy levels. I think I'll stay like this till I get to 190 lbs and then increase by two block and do 2x fat. We'll see.

31/M/160

28:05

Thrusters were tough. Mental exercise to make myself pick-up the bar after dropping it.

as rxd (and it was hell)

the heat in the garage and the heat on the road... oh how I love New Orleans humidity!

1/2 mile run
53# KB overhead swing 21 reps
95# thrusters 21 reps
pullups 21 reps

3 rounds of the above!

rested for 1 full minute after 3rd run...

total time
40 minutes 15 seconds

first round was under 11 minutes...went down from there!

24/m/195

Did the 800's on a treadmill and 55 lb db swings, no kettlebells

everything else as rx'd

28:09

I totally underestimated that one, I was expecting sub 25 easy.

Gaucoin, like I said, the only attention brought to me was by you and Penty. This whole thread was 100% attitude free until Penty's unprovoked broadside in post #314 and your "spot on" agreement, thus creating some pretend controversy. The Coach ripped me a new one several days ago for a questionable post. He seems to be quite over it. I suggest you get over it as well.

M/33/174

As rx'd 28:40.

20080627 1700
CFWU 15 x 3 (5 x 3 PU, 10 x 3 ring dips, 10 x 2 push ups)
WOD080627: 3 rds for time of 800m run, 21 CFKB Swing (24kg), 21 Thrusters (42.5kg) and 21 PU: as rx’d in 36:52 = 11:40 + 12:28 + 12:42

Just started to attempt Crossfit, and have found it to be BRUTAL!!! I love it. Attempted the WOD today, but had to make several adaptations, so time is not accurate. To the argument above about "Best Overall Athlete"...I'd love to throw in a water polo player. Yeah, I'm bias, but so far I've not seen much swimming or treading with crossfit. Don't get me wrong, super workouts. I'd just like to see some people try 4 games in 22 hours.

Just started to attempt Crossfit, and have found it to be BRUTAL!!! I love it. Attempted the WOD today, but had to make several adaptations, so time is not accurate. To the argument above about "Best Overall Athlete"...I'd love to throw in a water polo player. Yeah, I'm bias, but so far I've not seen much swimming or treading with crossfit. Don't get me wrong, super workouts. I'd just like to see some people try 4 games in 22 hours.

Tough workout... looked at it and said "thirty minutes". Turns out I was pretty close:

800m row
55lb db swings
88lb thrusters
chins (finally leared to kip halfway through the second round).

Time: 32:40

Team JACT times:

Jon (35lb swings, 65lb thrusters): ~29min
Amanda (15lb swings, 26lb thrusters, green band assisted pullups): 33:14

19:34 as Rx'd

scaled
4o lb thruster
25 lb dumbell swing
26:38

Ever been in a race and hoped that a car would hit you so you could stop without quitting? That's how I felt tonight.

30/m/5'10/230

50:05 as rx'd

I subbed as follows.
3 rounds for time of:
Run 800 meters (around the gym)
35# DB swing, 21 reps
65# Thruster, 21 reps
21 Jumping Pullups

Time - 32:03

I argued with the owner of our gym (for at least the 30th time) about my workout style versus his. He thinks we do goofy things. I think his biceps are too big and his legs are too small and his head is too bald...and in too close a proximity with the ground.

31:02 as rx'd

so brutal. runs were abysmal and the thrusters were down to 4-5's. I did BFK pullups through all sets. Very fast, much less grip fatigue than trad. kipping, I just couldn't breathe.

29yo M 180lb 5’10”
CFWU x 3; 5 pull ups, 5 ring dips per round.
Thrusters 45lbs x 5-5 65lbs x 5 95lbs x3. Jog 400M.

3 rounds for time:
Run 800 M
16 kg Kettlebell swing, 21 reps
95 lb Thruster, 21 reps
21 Pull-ups

Time: 38:15
Foam roll after

28/m/230

33:53

used 55 lbs DB for kettlebell swings and did jumping pull ups with rings instead of regular pull ups.

26/M/6'2"/205

Wow, I did this as rx'd...didn't think that it was possible for me to do that many 95# thrusters.

30:57

Awesome WOD -- really pushed me!

gym too crowded, skipped runs for 2nd & 3rd rounds.
75 lb thrusters after 1st round
assisted pullups
no time

41:15
Four rounds of:
500m run (my block is 520m)
70 lb kettlebell swings x 21 (only kettlebell I have)
95 lb thrusters x 21
Jumping pull ups x 21 (rehab, strained pec x 2 weeks)
Last round: I would not call it running, maybe trudging
Kettlebell no problem
Thrusters split into sets
Jumping pull ups okay
Did some speed bag / heavy bag work 1 round and died
m/50/220

M/22/6'1/185

subbed 800m rows for runs
55# DB swings for KB

all else as Rx'd

24:54

Surprisingly felt good even after some booze last night.

Post: 100 DU's

F/40/126

40:47

65# Thrusters/1pood KB
I had to walk a bit during the last run because pukie was chasing me! He is still taunting me an hour later.

M/51/5'11"/188

As rx'd 26:43

Ouch!

CFWU x3

As Rx'd 30:31

A couple of weeks ago I decided Crossfit wasn't for me went back to my heavy weight program. I got a little bit bigger and stronger, but I felt less fit and unfocused. After 3 weeks I'm back. Kind of feel like I'm starting over again, but it feels good to know I am getting a great overall workout. Thanks

Chris

M/28/5'9"/165#

As rx'd

31:36

Fighting against my body's desire to stop and rest seemed almost harder than actually pumping out the thrusters or running the short track again and again, both of which hurt good.

TripMN

m/25/6'2/205

28:11

Did thrusters with 50 pound db's, so 100 pounds total. Thrusters and pull ups were broken up into sets of 10 and 11, but kb swings were continuous.

That was a great work out!

Holy Jaysas,

Meek as rx'd
39:16 (Stayed up too late and had a little too much whiskey last night. I payed for it.)

Katie 28:45
scaled to
45 lb thruster
1 pood KB
Jump PU's
(She rocks.)

31/M/210

27:36 as RXd

Had to move the Bucket a bit closer for the Last 4 pulls as i nearly puckied.

God it felt like a good workout.

Had to scale due to time restraints:

400m,400m,300m
21, 21, 9 (25#) DB swings
21, 15, 9 (45#) Thrusters
15, 5, 9 (55# assist) PUs

24:09

Dan Diego - I got that you were poking fun at yourself today. Glad to see your sense of humor.

RE the video- I think the posters comparing Josh to Tom Cruise were spot on. The interview reminded me of when TC went a little nutzo on Matt Lauer on the Today Show about meds and post-partum. Sevan should have asked Josh about something controversial like pull-ups. They could have totally hammed that one up. I thought it was pretty funny.

Nice...

Anthony m/34/66/188: 31:29

Danny: m/34/70/175 31:49

m/46/6'2/222
CFWU
10 Min TKD Kicking Drills
28:23
Scaled
800m Run
35lb kb swings 15 reps
65lb thrusters 15 reps
ring pullups assisted 15 reps

m/26/5'10"/165

As Rx'd: 24:18

37/m/235

800 m run x3
45 lbs kettlr ball swings x 3
95 lbs thrusters x 3
pull ups
12 assisted/ 9 jumpping
10 assisted/ 11 jumping
10 assisted/ 11 jumping

2 1/2 weeks doing crossfit/ love it

50# db swings for kb swings
95# thrusters done 7+7+7
pullups done 11+10

43:38:78

Ouch!
Did 65lb thrusters as my traps still hurt from 85lb push press's from wednesday

30 minutes

48/m/145
had to use elyptical the rest as rx
rd 1- 9:33
2- 9:55
3- 12:16 - thrusters killed me
31:44

800 m run x3
45 lbs kettle ball swings x 3 /21
95 lbs thrusters x3 /21
pull ups
1st 12 assisted/ 9 jumping
2nd and 3rd 10 assisted/ 11 jumping
33:30
m/37/235
2 1/2 weeks doing crossfit/ love it

M/31/5'9"/172

As rx'd 46:13

23:37 as rx'd

Hands are still shaking as I type this...

M/180

3 Rounds:
800m Run
55# DB Swing
75# Thruster (did the first 10 at 95# and then had to sub)
21 Pullups (BFK)

Time: 26:00 (+/- a few seconds, had to estimate on the big clock after my watch stopped)

Just could not keep up the pace at 95# and had to drop it down to 75#. After all the pull-up debates over the last few days, I realized that I do the BFK too, and I'm not sure I can even do the other kip (so I guess I jumped a step). The thrusters were definitely the nightmare within this nightmare.

Question: After the first round or so, I smooshed a button on my watch doing thrusters...luckily I saw my start time on the big clock. The stop buttons on my watch are right on the sides so it is easy to step when lifting. So: does anyone have a recommendation for a good "crossfit" watch with stop/start buttons on the face, and other good features????

CFWU x2

Did the "Puppies" scaleback from the Brandx forum.

R1: 800 m run,
15 x 32.5 # DB for KB swing
15 x 40 # Thrusters
15 x Graviton assist pullups

R2/R3: 400 m run
15 x 32.5 # DB for KB swing
15 x 40 # Thrusters
15 x Graviton assist pullups

32:17

Joebot, I have a simple timex g-shock with side buttons, and I never have any problems with it. The buttons are recessed a little, so they wont depress by just being bumped or anything. Like, $30 if that. Even has a countdown feature I use for FGB and similar wods that I can make chime every 60 seconds. (KisLany - :0)

subbed 55 lbs. dumbell swings for KB.

Time: 25:20.

Been away TDY in Los Angeles for a whole week. First day back to CrossFit main page WOD. This workout kick my ass today! Started off with a terrible side ache which lasted throughout the WOD. And on the last round my head was spinning around and around..."I am seeing stars." Thought I was gonna passout.

As Rx'd

30:53.....AWFUL!

Time 27:13
800 mm run on treadmill setting 8.5-9.0
50lb DB
75lb Thrusters
21 Kipping pullup
The Thrusters killed me. No AC in the gym it was very hot. Welcome tp summer time in South Florida. I commend all those athletes that will be competing in the Crossfit games. Thanks for motivating the rest of us.
50/M/191 lbs

As RX'd
27:17
Free Pain

m/53/180
subbed elyptical for runs (knee still not up to the pounding)
everything else as RX'd
34:15
63 - 95# thrusters are insane.
I wasn't right for 3 hours post workout

m/24yrs/5'10"/140lbs

800m run
21x 35# DB for swings
21x 65# thrusters
21x pullups
took 60sec breaks between sets

total time: 40:02

only my 3rd WOD, but i'm lovin it! Definatly got some work to do!!

subbed 55# db for kb

42.52m

terrible time. I hate running, and I felt like I was going to throw up. Suck!

m/27yo/5'4"/217lbs

3 rounds

0.5 mile on treadmill at 1.0 incline
55 lb dumbbell swings
95 lb thrusters
21 pull-ups

34:13

This blew, but I feel good after finishing.

so hooomid today in the pioneer valley! but i did it! i ran, and i hate running. baaah.

subbed power cleans for thrusters (did heavy thrusters yesterday). otherwise, as rx'd.

32:58

m/35/235
used 55# DB in place of kettlebells. Otherwise as rx'd. 26:46.

m/37/5'8"/172 lbs

Tough workout. I think I whimpered a few times.

37:07 as rx'd

32/M/190
as rx'd 24:45

me: 37:50 as rx'd with 55 lb dumbell

wife: 28:22 scaled to 35 lb dumbell swings, 50 lb thrusters and combo kipping pull ups and assisted pull ups

had to shovel the lungs back in on several occasions, not used to warm, humid air all the way up here in Maine.

m/41/178

subbed 75# thrusters, otherwise as rx'd

31:11

went great for 2 rounds; ran into brick wall in rd 3 (somewhere around 11 or 12 min.). great wod

22.m.135.65"

as rx'd
43:38
wow what a horrible time... although this was on a full stomach. surprised i didn't experience pukies

800m run
21x 45# DB for swings
21x 70# thrusters
21x hanging pullups (1 rd)
21x Gravitron pullups (2rd & 3rd)

35:00

32/m/200

25:08

used 100lb thrusters, 65lb DB swings

40/M/164

Warmed up w/OHS,sits,back exts, jump rope

Modified "Pack" from BrandX:
3 rounds:
800 meter run
30# DB swing x 21
65# Thruster x 21
Pullups x 21
34:41

With the treadmill clear across the gym I wasted at least 3 minutes in transit, but there's nothing to do about that. I'm totally smoked, but my time was ok. I'm starting to catch up to you guys! :)

23:50 RX'd GUERRILLA FITNESS MONTCLAIR, NJ!!!!!

24/M

25:08 as Rx'd

34/M/168
As Rx'd:
27:47

I had to take a 4min break in round 2, let the clock continue, but even without the break, it would have only been 1-2 min faster.

as Rx'd, except, still using Gravitron assisted pull-ups.

29:33

Was a real tough one, especially still recovering from fight gone bad!

Did the pack substitution:
3 rounds for time of:
Run 800 meters
35 lb. dumbbell swing, 21 reps
65 pound Thruster, 21 reps
21 Pull-ups on gravitron - 1st 31 at 145, 10 at 150, 21 at 160

38:20

Holy hell that was rough.

38:30 as rx'd. painful.
10 min ellip wu 20/20. m/51/178.

m/36/186

As rx'd except only 2 rounds.

41:08

Kudos to nutfam. The thrusters kicked my butt!

m/37/182

rx'd in 24:46

Did weighted pullups yesterday, so they gave me the hardest time today. This workout had great balance. thanks coach!

37:45
Tough one!

31:43

Scaled to 65 lb thrusters and 35 lb DB swings

.5 mi treadmill runs

I was completely smoked after this one...feeling good, though!

30:15 with 55# DB sub

On vacation - used what was available at the heath club here.

3 rounds of
800 m on treadmill
21 x 50 lb DB swing
21 x 25x2 DB thrusters

28:20

as rx'd

65:00

M/38/150

First day of Crossfit!

M/43/6'3"/239#

3 rounds:
400m
26# kb swings 21 reps
45# thrusters 15 reps
jumping pull-ups 21 reps

28:27 I've never felt so smoked!

M/5'10"/175 lbs/ age 20

As Rx'd except for 55 lb dumbell subbed for kettle-bell.(small smirk on my face)

37:14

55 pound kettle bell swings

39:20 seconds. then threw up.

25M/6'6"/240lbs

as rx'd: 26:43

no gas in the tank. lacked some serious constitution.

23/F/144

Pack:
3 rounds for time of:
Run 800 meters
25# kettlebell swing
45# thruster, 21 reps
21 pull-ups (jumping)

30:00

Only 2 rounds, due to the gym closing! I definitely could have kept going. Thrusters took the longest, which was surprising, since I usually drag on the runs. My gym recently bought a whole bunch of KBs, just in time!

Subbed 1 pood KB and 65# Thruster
25:00

28:41 as rxed

Holy cow!

CFWU x 3
scaled WOD weights:
800m run
21 x 1 pood KB swing
21 x thrusters w/25lb DBs
21 pullups

3 rounds 27:59
Did the whole thing in a huge thunderstorm :-)

"Our warmup is your workout", part II

So, after hitting the wall on Tuesday, I was dreading today. Did the warmup, sans pullups/dips

~ 800 meter run (run from workout room, up two flights of stairs, around indoor track three times, where 7.65 laps = 1 mile, back down stairs and into weight room)
21 x 55 lb dumbbell swing
21 x 70 lb thrusters
21 pullups

x3 43:53

First time I've done 21 kipping pullups in a row! Crashed that wall good!

27:30

M/45/156
as rx'd: 30:51, that was a tough one!

Age 52/BW 250# Subbed 800 meter rows for runs and single arm DB cleans w/25# 21/side, thrusters as rx'd and pullups jumped (39:23). This was agood one, Stan K. Finished off w/row (200 meter sprint/100 meter "cruise" form Coach B's site (7:33).

43:19

36/6'2"/195
Colorado Springs

Time: 26:57 as rx'd

Average 800m time was 5 min. First round was unbroken. Tough one.

29/m/184

34:44

Subbed 800 meter on Basketball court (length and back x15) because I can smell the smoke outside from all the fires.

subbed 35lb db for KB swing

38:10

5 mile ride in from work
45:09 - Round 2 scaled thrusters to 65lbs
9 mile ride home

38/m/23

34:46 As rx'd this one killed me.

15/m/195
My son had a great time to scaled to reps of 12.

M/47/5'9"/168

55lb db and 75 lb thrusters

38:15

One of the worst (best) so far in my short Crossfit experience. It's sick when I look forward to the run and pullups as my rest break.

Tomorrow looks FUN!

Bwt: 165

As Rx'd
31:46

Florida is crazy, It's like 90% humidity and 85 degrees at 11:00 at night. I think Florida heat is worse than Colorado altitude... eh.

M/43/6'1"/180
as rx'd: 30:22

m/39/5'4"/143

As rx'ed except 50# db replaced the kb for the swings.

36:54

30:42 sub 1000m rows for runs.

Should have pushed harder through thrusters, just kinda toast today.

25:39

Kettlebells - 21, 21, 21
Thrusters - 11/10, 7/7/7, 7/7/7
Pullups - 21, 21, 21

The 800's killed me! Cramped up in the second run.

2 of 3 rounds in ~30:00, 2.0 incline on tread

As RXed: (I love typing that, and today I am particularly proud to write it)

3 rounds in 42 minutes.

22:27 as rx'd

28/m/188

35:22, as rx'd

Subbed in a modified OHS Ladder I got off the CFJax site.
Max Reps of OHS at:
135#-2reps
rest
115#-3reps
rest
95#-12reps
rest
45# Tabata Bottom to Bottom-15reps

Rested 5 min

Then for time:
25 Bar Dips-20/5
25 Jumping Pullups-unbroken
25 Unanchored, straight leg situps-unbroken
25 50#DB swings to overhead-15/10
25 Thrusters with 25#DB-15/10
Time: 9:17

Thanks Coach!

as rx'd:

25:50

split up the thruster reps accordingly.

CFWUx1 assisted dips no PU
Puppies:
3 rounds for time of:
Run 400 meters
25# DB swing, 15 reps
45 pound Thruster, 15 reps
15 Pull-ups Band assisted

24:40

Me: 41yo/M/5'10'/173lbs

Warm Up: Greg A's warm up 10 reps per set + a couple of Bar Muscle Ups.

WOD: 35:10

800 Meter runs: 1st 800 POSE to the best of my limited POSE ability. 2nd 800 sort of POSE sort of out of breath, 3rd 800 I couldn't even spell POSE.

1.5 Pood kettlebell swings: Subbed 55lb dumbbell. All sets unbroken but my form was more form in-between my legs to over my head in a sloppy swing pressed out at the top. I need to go to a KB cert to improve my form and to just listen to Jeff M. talk.

95lb Thrusters: Thrusters at 95lbs are always very special for me. I broke all rounds into 6-6-6-3. Nothing, and I mean nothing hits me in the Jimmy better than thrusters. A METCON of the highest order.

Pull Ups: All sets broken into sets of 7-7-7. I always tell myself to go all the way down and I always don't. I leave about an inch of bend in my elbows and consequently I don't get my head all the way through at the bottom to keep the momentum going on the kip. I have to focus on my form more for my pull ups.

This workout kicked my @ss!. this one should have a name. I laid there on the floor felling sorry for myself after this one longer than on fight gone bad. I wanted to find my blanket and suck my thumb.

Have Fun, Train Hard,

Billy

as rx'd:
28:33

as rx'd:
28:33

m/31/230

CFWUx3x15, I did pushups instead of pullups on the WU, also subbed GHD's instead of setups.

As Rx'd except I used a 55# DB instead of a KB
44:01

M33/181/6'2.5"
BWU x3
25:23 as RX'd
KB swings continuously
thrusters split into about 4 sets of 6-4
pull ups split into 3 sets of about 6+9+6
Key for me was to "take it easy" and to split sets and keep breaks of 3-8 breaths in between. Worked out well.

didnt feel like going to the gym today since it was so nice out. So a buddy and I did:

3 rounds
run 300m
20 sit ups
15 pullups
15 burpees
15 boxjumps (on a bench about 20 inches)

time: 11:50 for me, 12:30 for buddy.
Good times.

I have only been doing cross fit for a few months and this may have been the hardest one so far. By the time I got home my legs were wobbly and my whole body felt like it was shaking. If we do not see this WOD again I will not be upset

Subbed 55# dumbbell for KB, otherwise as Rx

39:30, not bad for me I wanted to stay below 45. I almost lost my dinner after round one, but kept it down and kept going

Jack M/21/5'10/160

as rx'd: 55:48 (ahhhhh)

Ian M/26/5'11/162

as rx'd: 38:51

As RX'ed: 35:12
Darn thrusters.

Completed 2 rounds in 45 minutes, scaled thrusters to 60 pounds but did well. Otherwise as rxd.

25/M/195/6'2

as r'xd

26:00

CFWU (scaled down to 7 pull-ups, 10 dips per round)

3 rds
800m on treadmill
50 lb dumbbell for KB (21)
90 lb thrusters (21)
pull-ups (21)

32:27

27 Male 5'9" 171#

Did WOD as rx'd for Pack on Brand X

3 Rounds for time of:
Run 800 meters
21 reps - 1 pood Kettlebell swing
21 Reps - 65 pound Thruster
21 reps Pull-ups

subbed 33# dumbbell for kettlebell
I also accidentally did 99# on the thrusters because I wrote down the conversion from pounds to kilograms wrong before I left for the gym... Stupid Ozzie lol

Total time: 37:47

Dissapointing, but not too bad considering my stupid miscalculation!

M/34/5'6"/181

3 rounds for time(scaled down):

800 meter run on treadmill
40# KB swing, 35# 3rd round
Started with 95# thrusters, scaled to 65#, then to 45#
All pull-ups on Gravitron, still haven't got my kip down yet.

31:10

CFWU X 2
10 min

3rnd for time (BrandX modded "buttercup")
Run 200m
15 lbs DB swings, 15 reps
25 lbs Thrusters, 15 reps
15 jumping pullups

rnd 1 (run 2 min 41sec, total rnd time 5 min 27 sec)
rnd 2 (run 2 min 39 sec, total rnd time 5 min 50 sec)
rnd 3 (run 2 min 43 sec, total time rnd time 6 min 57 sec)
WOD time 18 min 14 sec
Total timie 28 min 14 sec

This was vey tough and intense. Worked well beyond target heart rate.

^^ time was 58:18 - that sucks.

^^ time was 58:18 - that sucks. The walking killed me, but I just couldn't run

25/M/175
29:55

Dead

42 minutes. Found out I did too little weight (30 lb dumbell instead of 45 - 50 lbs) on the kettlebell swings. Relatively happy with my experience and result in my first time doing this one.

30/m/200

as Rx'd 33:40

Did a muscle up today. First time.

That was way harder than it looked!

As Rx'd with:
66lb for thrusters
48lb dumbell swings

49:40 - I suck!

as rx'd 29;24

Little disapointed in time. I only take swings above head not directly over top, used 55 lb dumbell.

M/28/6'2/195 Martial Artist: Tang Soo Do - 3.5yrs.

Warm-up:
5 min. of C2

WOD(scaled): Completed 3 Rounds for Time of:
- Run 400 meters
- 25lbs. DB Swings, 15 Reps
- 45lbs. Thrusters, 15 Reps
- Assisted Pull-ups, 15 Reps

Time: 17:18

Anthony (M/29/170)

3 rounds for time of:
Run 800 meters
Kettlebell Swings, 55 pounds, 21 reps
Thrusters, 95 pounds, 21 reps
Chinups, 21 reps

Time: 22:55

This was first thing in the morning with zero fluid. Felt like I bonked. But good experience.

42/169

Subbed 55 lb. db for kb swings
Rest as rx'd

39:15

I was hoping for a time between 25-35 minutes. After round 1, I was thinking 35 at best. After round 2 just hoping to stay under 40 minutes. Thrusters seemed to kick the most...and pukie was knocking on the door.

M/27/5'10/223lbs

did 2 rounds, subbed 45lb db for swings

30:30 sec

i was just spent

Vance

Jodi (F/29/109)

Mobility Drills

Deadlifts
95x1
135x1
185x1
225x1
265x1
285x1
295x1 (PR by 5 pounds)

Thrusters
65 pounds x 14 reps

I was only supposed to build up to 285 on deadlifts today but it came up so fast I decided to get a bit greedy and go for 295. Even that flew up!! It felt awesome!!

second day back after 10 days off. strength is great, endurance/stamina feel like i'm starting cf all over again.

34:37, uggh.

45 mins scaled

800 meters as rx'd
KB swings as rx'd (w/55# DB)
thrusters scaled to 65#
PU as rx'd

scaled to 1 pood KBS, 67# thrusters
27:48

Dave 35:14
Nick 32:05

worse then fight gone bad!

25# db swings, 35# thrusters, jumping pu

Katie- 35:15
Nic- 31:01, as rx'd

25:15
not as good as i hoped. had to do after work, which i normally go before.
subbed with 65lbs thrusters and 35lbs DB swings

25:15
not as good as i hoped. had to do after work, which i normally go before.
subbed with 65lbs thrusters and 35lbs DB swings

25:15
not as good as i hoped. had to do after work, which i normally go before.
subbed with 65lbs thrusters and 35lbs DB swings

As Rx'd:

29:31

Kicked my @ss

50m27s as rx'd

lower back & shoulders very sore

very tired going in, even more going out; once again, humbled by crossfit *sigh*

Sub 800m run for 800m row.
29:33

As rxd' 20:51

Scaled
28:15
3 rounds
800m run
15reps 16kg kettlebell swings
15reps 95lb thrusters
15kipping pullups

Excellent but intimidating WOD, was really anxious before I started this one. Start of my third week of Crossfit, feeling amazing! Thanks to coach and everyone on the site for all your inspiration and explanations. My hat goes off to military, firefighters, police and anyone who is doing these workouts and also risking their lives for a living. That is an impressive expression of living life to it's fullest. Awesome!!!

As Rx'd 28:38.

Subbed row and 35lb DB for KB

35:32

M/39/185

As rx'd:

30:40

It was all tough, from start to end.

More better faster

scaled kettle to 30lb dumbell; scalled thruster to 40lb bar; assisted pullup 70lb
27:16

800 meter run
88 lb KB
135 lb thrusters
pullups

Brutal. Epic. Heinous. Ouchy.

60 minutes

as rx'd 26:07 bout died

M/38/186

Subbed 36lb KB

28:55

33 yom 240 bwt
didn't have equipment so did:
25 reps of pu's, push ups, unanchored sit-ups, and squats x 4rds
run 800 3x in between rounds of 25 reps
total time: 38:45

M/41/165 Jackson TN.

As rxd: 36:25.

Absolutely tore me a new one. People in the gym were looking at me like I was insane. That really made it all worth it.

Worst part was the thrusters. I don't think I ever got more than 13 unbroken reps.

CFWU- minus pu's
17.5 dumbell swings
30lb thrusters
30lb. assisted pu's
34:20

M 35/226

walked about 150M of last 800

33:22

m/49/152

as rx'd except 94# thrusters (closest I could get to 95#) and 35# DB swings x 32/round (no 55# db or kb).

28:02

As rx'd with women's weight:
3 rounds for time of:
Run 800 meters
1 pood Kettlebell swing, 21 reps
65 pound Thruster, 21 reps
21 Pull-ups

Total time: 37:44

I am usually very careful when the kids are around, but I couldn't help but swear with this one... OOPS! BAD MOM! I also made it through all the swings unbroken, thrusters and pull-ups I broke into 3 sets of 7 reps (this helped ALOT!), with the exception of the last round.... The last seven pullups, I did 3 slipped some and thought I was tearing, stopped looked, ok good. Waited a few secs to take some deep breaths and bang out the last 5, ended up with a teeny tiny tear, but I am ok with it! No monster holes!

m/23/145/5'7"

800 m
35 lb swing 21
70 thruster 15
15 pullups

33:50

6'2/200/m
I completed it in 15:42. Of course I wanted to puke 1/2 way thru the last round, but I kept it together and finished.

6'2/200/m
I completed it in 15:42. Of course I wanted to puke 1/2 way thru the last round, but I kept it together and finished.

YEAH!
I just got turned on to crossfit by a friend of mine in the fire academy, he was a ranger and a total bad ass, we tore up the f/f workouts and the CPAT, I turned to crossfit once i graduated, and holy cow, it tore me a new one, you people are monsters! and i mean that with the most respect, i really dig the postings, the attitude and the workouts, i love crossfit

As rx'd 32.32
23/m/180

37:23 - bad day - very slow

YEAH!
I just got turned on to crossfit by a friend of mine in the fire academy, he was a ranger and a total bad ass, we tore up the f/f workouts and the CPAT, I turned to crossfit once i graduated, and holy cow, it tore me a new one, you people are monsters! and i mean that with the most respect, i really dig the postings, the attitude and the workouts, i love crossfit

As rx'd 32.32
23/m/180

m/27/178#/5'9

Brutal! subbed 55# DB swing for 1.5 pood kb but other than that as rx'd: 27:20. the subsequent 800's were real tough. I felt like I was running in cement shoes. After I finished I had to lay down and a guy came up to me and asked if he needed to call 911; I Love Crossfit!

Dan Diego,

Considering you say things "bachhanded" like:

"Verry funny, AND, not an F-bomb in site! See folks, it can be done." You can't let this go either, huh?

"I did get numerous hate-free eMails... "
'Dan "the Dick" Diego'

See you started it and brought it on yourself. You like the label apparently cause you won't LET US let it go. Anytime you have a chance to remind us how you THINK were treated you bring it up. So expect to be called on it.

So ask yourself, "What makes Dan get to be a backhanded dick whenever he wants while everyone had to be nice to him?"

47:20

subbed 55# db swings and jumping pullups

so painful

CFWU x2 - pull ups, did knees to elbows instead. + heavy stretching.

800m
21 kettle bell swings used 30# dumbbell/ all sets unbroken
21 Thrusters, used the 45# bar Had to break these up into 10 and 11
each set.
21 Pull ups. broke up the first two sets to 15 and 6, last set got
another PR!!!! 21 in row. I was just worried if I let go or slowed
down I would collapse right there! It was violent, hard and PERFECT
kipping. Had some pretty scary looks from others at the gym. LOVED
IT! Then I crawled over to the mat and just laid there for 10 or so
minutes. OMG, that was worse the FGB!

Total time: 29:51!
I was just tickled it was under 30min. NOT a hole bunch under but
still under!! Yippy!

F/42/5'4"/150

37:57 - RXD

Penty,

The problem is you either don't read the posts, or you read too much into them, or you just make up new meanings for words and sentences that you don't understand and convince yourself that the meanings you conjured up are accurate. Look up these phrases - "Tongue in cheek" and "Self-Deprecating Humor". Refer to post #482 for objective 3rd party take. Your the only Post Police Officer who "called me on it" because you're the only one who didn't understand it.

All my love, Dan Diego

felt like crap. died during second (gasping for more air) and third set of thrusters killed me ( definately broken up)
m/22/5'10"/170#
approx. 52 min
3 sets
-800m
-21 x 50# dumbbell kb swings
-21 x 95# thrusters
-21 x kipping pullups

* note to self... use lighter wieght on the thrusters

As rx'd, except 50lb db swings;

27:24

Did it this morning,

800m run
53lb KBs
95lb thrusters
pullups

1 hr, 8 min.

painful.

800m run
45# plate swings
75# thrusters
pullups x15

3 rounds

OUCH

27:27

MAWL

A - 30:03 (jumping pull-ups/1 pood swings)
M - 38:29 (85# thrusters)

MAWL

A - also used 65# on thrusters

34/M/184

As Rx'd 29:53

35M/166
- sub'd kb swings for 45lb dumbell
- painful in mid-day heat

39/m/170

as rx'd 32:13

been doing crossfit now for 6 months and this one hit me the hardest!! never caught my breath for the entire w/o. Good stuff!!

OK...I think this was the toughest WOD I have done thus far!!!

51:27

Total Killer....thanks Coach!

175/m/29

Used a 60 pound dumbell for kbswings. otherwise as rxd:26:10

MGySgt. USMC M/46/6'2"/202

46 humbling minutes

No problem with the runs. I averaged 3:30 each
No problem with the KBS @ 55 Lbs. 21 at a time.
Problem Thrusters. Just could not seem to get enough air. completed by 5 at a time.
PU 50% deadhang and 50% kip

Lack of air on the thrusters carried over to the PU.

OooRahh CrossFit

Sgt. USMC M/23/5'8/200

48 min.

run was easy.
KB's ok
Thrusters not so easy
pullups rough in last round

Brutal.

41/M/170#

Scaled to 75# Thrusters

27:30

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
13 push-ups
25 sit-ups
2 pull-ups
15 back extensions

WOD: BrandX "Pack" Mod
3 rounds for time of:
Run 800 meters
35lbs KB swing, 15 reps
60lbs Thruster, 15 reps
15 Pull-ups

35:37

E:
As Rx'd except w/1 Pood
31:48

D:
45lb Thrusters
15K Swings
Jumping P/U
39:00

36:48

.5 Mile (+1% elevation) on Treadmill
21 - 45 pound KB Swings
21 - 95 pound thrusters
21 - pullups

6 mile run 7-8min/mile pace for warm-up

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps SUB 55 pound dumbbell
95 pound Thruster, 21 reps
21 Pull-ups

36:03

Most disturbing about this clip, kayfabe or not is the lack of critical thinking and understanding shown by Sevan. Josh says doing one WOD/day led to overtraining for the games last year, and Sevan asks why he isn't doing more WODs/day-Does Not Compute. THIMK!

36 M 165#

OMFG that sucked the life out of me. I don't know which one of you thought that up but it put my dick in the dirt. BTW 111 degrees today.

26:58 as Rx'd

#313-Devin

I am trying to get my WOD completed early morning, before the air has a chance to warm up. Seems to be a little easier on the lungs, but ya, this smoke here in CA is starting to hurt bad! Up your intake of vitamin C rich foods. I remember reading as as a kid that smoking one cigarette depletes as much as 100mg of vitamin C, so this smokey weather is probably much worse.

#285-Kuca

Ice, or frozen peas. I strain something almost every week, frozen peas are your friend. :)

----

Scaled the weights down some and used a KB instead of a barbel for the thrusters.
3 rounds/ :42min. in the smoke!

26 yom 6'2" 155#

Pre: CFWUx3 (pullups x1)

WOD as rx'd: BUT runs on treadmill and only did 2 rounds

800m run on treadmill
21x 55# db swings
21x 95# thrusters below parallel to locked overhead
21x overhand grip pullups

24:32

Post: 500m row 2:13
Very challenging workout and the thrusters just killed me. They actually felt better the second round muscular-wise, but I was sucking wind. I definitely need to warm up my legs more before heavy leg lifting.

22/M/164
------------
1st workout back after a week off, loved this workout, but it hurt.

Time - 39:13mins

CFWU X 2
WOD
24:30

Not so happy after finishing.

26:27

Thrusters were so poor, rest was pretty good

approx 35 min, scaled way down. (insert lame excuses here).

M/35/190

27:11 subbed rows for run. I still refuse to run in these dust storms. Tough Wod.

as rx'd 32:24. lots of interruptions in the weight room slowed time down.

6/28/08 - 31:07. Felt this one in my back. Went to the beach that day and felt it pretty good all day. Cardio was bottleneck. Also did this with empty stomach.

Steve
M/46/173
Still in HI

Today, shot 78 on Pui pu bay golf course
Went surfing
Did workout and slept well

Treadmill 4 min
45 lb swings
30 lb DB thrusters (no bar in hotel gym)
21 PU
3 Rounds in 32 min's. (nice workout)

As rx'd.
Time: 35:45

21/M/6'1/215

Tim:

pre: burgie, stretch, GHD, GHR

wod: 30 minutes

god damn that was awful. I felt very slow.

38:36 as Rx'd

25:23 as rx'd

Could think of nicer things to do, like eating my own ear wax!!!!!

M/33/165
no warmup today
44 min.

36:59

As rxd

33.47

42:50 : (

Thrusters, oh do I hate you! Scaled to 32,5 kg (72 lbs), still tok like 20 minutes. The rest was a walk in the park kompared to Evil T. Subbed crosstrainer for run.

F/25/137/5'5

WU; bike to gym 2.5 km moderate intensity.

3 x for time : 30 minutes

800m run on treadmill
21 x 25# DB swings
21 x 45# Thrusters
21 Pull ups (most of them jumping)

ridiculous WOD, love this killer stuff, thanks coach

m/37/175

34:16

Run on treadmill at 1 degree, 50lb db swings and 75lb thrusters. Only thing unbroken was thrusters.

as rx'd 39:01

Felt tired before the workout. Lost all steam on final lap. This one...WOW

3 rounds for time of: 33:21
Run 800 meters
1.5 pood Kettlebell swing, 21 reps (sub 44# kb)
40 pound Thruster, 21 reps (sub 20# db
21 Pull-ups

Thrusters and pull-ups were killers!!!!

this killed me.

time 32.56

ran to ron's mailbox. I think this is a more accurate 800.
did 50 pound dumbells to sub. kettlebells.

I was ready to quite crossfit during this workout.

Subbed 1 pd KB for 30 reps

40:28

um....yeah

As RXed

forgot watch, but estimated based on gym clock

~28:15

Bishop: ~31:30

awesome!

33:17

Thrusters at 40kg - 88#, forgot the extra 2.5kg
(placed 55# dumbell behind me to gauge depth of thruster)
KB swing with 50# dumbell - should have used 55#
Kip grip went third round due to amount of sweat!

Post: sweat angel

44:55

Ran on Treadmill (3 x 800 meters)
55 lb. dummbell for swings (3 x 21)
95 lbs. for Thrusters (3 x 21)
Reverse Grip Dead Hang Pull Ups (3 x 11)

m/6'2"/183/22

31:30

w/ 65# thrusters

34/183/M

Did not have 1.5 pood, used 45# and added 4 reps to equel total # to swing

KB unbroken
Thrusters broken up (crushed me)
Pullups unbroken till last set 15/6
Last run crushed me too.

23:43

Great workout coach....

36:28

used 55# for the swings

M50/170

as rxd......34:30

thrusters were a killer...ended up breaking them up into 7 sets of 3.....

M/27/5'10"/170

30:43

23/M/185

35:30

completed with 55lb DB swings and some pullups from a door way overhang which were real hard : 24:54

29:54 @home

Around 35 mins Subbed 55# DB's left this one in a pool of sweat. Drinking heavy Fri and Sat killed this time for me

m/24/150/5'8"

3x CFWU
2 rounds as rx'd, on treadmill, last round 45lb thrusters. Horrible weekend diet made me crash. Ugh

35:52

scaled to 15 reps of each exercise.

30:13

scaled to 15 reps of each exercise

30:13

Gym was oddly crowded on a Sunday morning.
I am also in a bit of an overtraining mode, so non rx'd as follows:
amrap
5 double unders
5 1.5pood kb swings
5 95# thrusters
5 pullups

Did one round as after my warmup, then was in the 3 rep of my pullups and timer went, finished set so 30 of each no run, somebody would have stolen my kb, so no run.

forgot to mention 6 rounds of what I did

forgot to mention 6 rounds of what I did

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps (subbed 60 and 50#DB, evenly split)
95 pound Thruster, 21 reps
21 Pull-ups

BW 177

Did this after 21 holes of golf (won match on 21st hole), and late night of poker. Thrusters took forever.

Time: 58:56

Jennie: 27 F 160# 5'9"
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Time= 31:37

Jennie:
Weight modifications:
35# DB swings
75# Thrusters

29th June, 2008

WARM UP:
June 28, 2008
Saturday 08068

25:13
45 Tuck Jumps
45 x 50k cleans - not happy with technique at all
45 Dips
45 Double Unders

MAIN PROGRAM
June 27, 2008
Friday 080627

49:55
Run 800m/600m/800m
Dumbbell Swings @ 25kg 21/21/21
Thrusters (9 @ 40kg, 12 @ 20kg)/(3 @ 40kg, 14 @ 20kg)/(21 @ 20kg)
Chin-ups 21/21/21

200#

26:00 as rx'd

M/40/175 cm/69 kg

Subs. DB 25 kg (have no kettlebell)
Thrusters 27 kg instead of rec 43 kg
Otherwise as rx´d
Time 39:48

Ring pullups otherwise as and 20kg kettlebell,
otherwise as rx'd in 28.00
Loved it!

as rx'd

51:20

first WOD in about 4 weeks. Been playing golf tournaments. My fitness sucked yes, but I was just happy to finish. ROM good as usual

age 42
bwt 215#
time: 36:10
broken sets and used 65# dumbell for kb swings.

900m run
45lb kb(heaveist i have)
rx'd

25:08

50:30

Really ran out of air after the first round...4-50 minutes...kept track loosely.

As rx'd apart from subbed a 1.5pood KB for a 25kg plate..

32.40 mins - gutted, could be better but I really struggled with keeping my grip on the slippy pullup bar today for some reason and those trusters killed me!

25:47

M/32/199

subbed 100 burpees at home in 9:50

Dan Diego,

"Look up these phrases - "Tongue in cheek" and "Self-Deprecating Humor"."

If you were doing that it wouldn't be an issue. You hide behind those "phrases" for your backhanded comments.

It's like thinking saying "With all due respect.." lets you saying anything you want for without reprecussions. Go ahead an continue being in denial and wondering why people respond to you like they do.

as rx'd:

36.13
(30-50 secs per round getting from outdoors to indoors and vica versa)

47 5'10 195

cfwu

2 rnds vice 3 due to time constraints

Thruster broken into sets 5-7 reps

Scaled:
40lb kettle bell
65lb thruster
10 pullups

Time: 40:00 ouch!

as RX'd 27:05, 29 y/o m 5'10 182lbs

Sniffin Ammonia last round of Thrusters! Love and Hate at the same time!

as rx'd - about 45 minutes.

used 55-lb DB's
Only two rounds -- had to get back to work.
Total: 26:26

One of the toughest workouts I've done with CrossFit. Been doing it now for about three months.

Looking forward to the CrossFit Endurance workout tonight.

Did the running on treadmill, could only do 10 reps of each exercise. Started out tired....almost started crying at end of workout....The thrusters were the worst.

What an ass kicking..I'll be back tomorrow.

30 min.

2 Rds:

26:27

Very Hot & Humid

scaled, did rounds of 10 reps.

this was brutal with 10reps.

23:56

39:15

runs on treadmill at 1.5% incline

much more difficult than I expected
bright spot: thrusters felt good, broken into 11/10, think I might finally get 21 unbroken when fresh. Look out next Fran!

cfwux2 -pullups
burgwux2

3 rounds (scaled to pack 15 reps)
800m
kb swings 1.5 pood
thrusters 95
pull ups

35:56

28:30
scaled down to 75lb thrusters after 3 reps at 95.

31/m/190

36:04

1st round managed 10 thrusters then dropped it to 75lbs for the rest of the workout.

1st two rounds did pull ups, last round chin ups all rounds kipping.

33/M/185

As Rx'd 28:35

Kelly G:

sub 10# thrusters
sub 8kg KBS
sub 80# assist PU

44:10

Josh J:

sub 15# thrusters
sub 12kg KBS
sub 130# assist PU

49:46

36:40

sub'd 55lb. dumbbell for kettlebell

M/24/194/6'1"

50 lbs DB swings
90 lb thrusters

29:52

I thought I might lose control of my bowels in the middle of this one

M/23/181/5'11"

as rx'd except for pullups (needed to end with some jumping ones for each set). Almost met pukie:

44:25

M/33/5'9"/220
as rxd 37:12

M/33/5'9"/220
as rxd 37:12

M/36/140

Hands down, most difficult, as rx'd WOD I have done to date!

@ home, as rx'd, runs outside, pull ups reverse grip, about 80 degrees or so outside, 35:16.

Thrusters were biggest limiting factor.

BW 70kg
26.16
as Rxed
800m
24kg American Swings
45kg Thrusters to Dynamax
Kipping Chins

as rx'd

28:00

very intense & very draining!!!

M/33/200lbs

35lbs dumbbell and cross trainer (pulled hamstring)

40:12

as prescribed:

40 minutes....lose some time on the travel from exercise to excercise...good stuff though

KB 16kg (swings all the way up)
Thrusters 20kg

27:20min

30/06/08
M/32/1.8m/75kg
No kettlebells available: sub'd 22.5kg dumbbell swings
50kg bar for thrusters
31:35
A very tough workout. Thrusters were the most difficult element.

Turns out I miscalculated - those thusters should have been a little lighter at 43kg

This workout needs a name. This great workout must longer be nameless. I my suggestion is "Tareth" or perhaps "Kate"

23:35

subbed barbell thrusters with 20 1.5 pood kettlebell thrusters (10 each arm)

38:16
80lb Thrusters
55lb dumbbell for kettlebells

M/36/170

3 Rounds at Gold's Rosslyn, VA (got lots of stares):
800 M run (on treadmill)
21 reps 55 lb dumbbell swing
21 reps 95 lb thruster (the hardest part)
21 pull-ups.

Time: 29:05

Loving every minute of it!

37:27 as rx'd
used treadmill

as rx'd:

42:28

23/m/195lb
30:38

Day 22 of my 1000 day diet.
Run 1/3 mile.
15 Dumbbell swings 35#
15 Thrusters (35# dumbbells)
15 Pullups
3 Rounds: 25:30

very tough WOD, should get a name for sure

as rx'd 26:56

Wasn't sure if I ran 800 meters outdoors.

But 29:00

3 mile run
23:00
then
3 rounds
21,15,9
Kettles, 75#thrusters, pullups

31 Minutes as Rx'd. Lot of knee soreness, let it get to me mentally.

Can't remember the seconds exactly. So, I'll post it in the middle 32m 30s

Warm-up: 3 sets of
10 x 45# ohs
10 x pull-up
10 x push-up
10 x sit-up
10 x back-extension

2 rounds for time of:
Run 800 meters
1 pood Kettlebell swing, 21 reps
65 pound Thruster, 21 reps
21 Pull-ups

Time = 33:14

Date: 7/1/2008 Name Scaled:


Reps: Exercise:
1/2 Mile Run Kraig Y 32 Min
10 53# 2 handed KB Swings AustinD 33 Min
10 135# Deadlifts Carla 35 Min
10 GHD Sit Ups Chris 28 Min
25 10# Tornado Ball Jose 33 Min
10 Wall Ball 15# @ 10' Antonio 40 Min
X 3 Tom 23min

37/m/225
As Rx'd;
300m into the second round a visit from Uncle Pukie....after a couple of min of uncontrolable dry heaves, I went on to finish...runs slowed after to keep w/in non puking heart rates.
40:37
Good times!!
CROSSFIT TIL YOU PUKE!! and then finish the WOD.

29:15

tough one. breaks were too long for thrusters, could have done better.

33/M/175

33:00 as Rx'd

M/23/5'2/76kg

as rx'd

45:38

Age 36
BW 182

CFWU

35:58 as Rx'd.

Holy smokes, that one's all there.

Subbed 55# db for kb otherwise as RX'd

30:42

broke reps of 21 into sets of 7 for lifts.

2 rounds for time:
Row (SUB) 800 meters
40 LB Dumbbell (SUB) swing, 21 reps
2 x 30 pound Dumbell Thruster, 21 reps
21 Pull-ups

40 minutes

Done on 2 Jun 08:

M/39/5'8"/70kgs

800m run (on treadmill at 0.6 incline and 16)
21 25kg db swings (full 21 with no breaks)
21 2 x 20kg db thrusters (these knocked me down and kept kicking me when I was on the floor)
21 Pull-Ups (broken into 5's)
800m run (on 16.1)
21 25kg db swings (broken into 10 & 11)
7 2 x 20kg db Thrusters (Walked away at this point)

Swore at self in mirror for time (managed 10 minutes)

This was a very humbling experience but not one I plan on meeting again.

Should have stuck with the basics. Intelligence wins the battle. Failed to read the 754 pieces of intelligence above and duly got my ass kicked.

I'll be back tomorrow to take this Mother F**ker down.

I agree, this needs a name!

Little behind in my WOD's.

This was a good one. In the pouring down rain @ the station.

As Rx'd - 35:05

yikes this one sucked. two of my worst exercises: 800m run and thrusters.

As rx'd with 91lb thrusters according to bw % @ 168

32:29

as rx'd
at the firestation with the whole crew
32:52

46/m/160

75 lb Thrusters

Otherwise as Rx'd

31:00

F/29yrs/70"/166lbs
-Modified due to time constraints.
45DU, 45Ring Dips (toe assist), 45DU = 14:37

Only managed 2 rds due to time constraints. 19.42mins.

Followed by 30k cycle to work

M/24/160

29:13

M/27/198

31:23

28:25 as rx'd, that one was brutal

warmup: Road my bike to/from work again.
CFWUx1
32:57

Mitch: 34:27 400m run, 10 lbs thrusters and kb
Matt: 35:57 30 lbs thrusters, not sure about kb

40m,72/223
w/ kids- they did modified

As Rx'd- 33:58

one of top 3 hardest WOD for me in 2+ years of X-fit.

33:40

Lots of rest needed for thrusters and pullups. Need to run slower next time (less than 9mph @ 1%)

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

only did 2 round in 25 minutes. Lack of sleep due to new baby. Really got to me

34m180

41 mins
- sub 25# swings

Tom
43 mins
- subd 3 bar dips / 1 ring
- subd 25# swings

ran 800 meters up hill to the circle-2 lines past light pole

kb swings as Rx'd- unbroken sets
Thrusters 95lbs. + black bar- 1st round sets of 7
pull ups as Rx'd 2nd and 3rd 11 & 10
sets of 7

was too wimpy to get a time.

45 mins.
I ran on a treadmill
used a 50lbs dumbell for the kettle bell
used a 90lbs barbell for the thrusts (i did squat thrusts, and broke the set up into 7's)
I broke the pull-ups into sets of 7's

32 male
24.39

CFWUx3
-800m runs on tmill (0.5 miles; speed=9.3; 6:27/mile)
-sub'd 55-lb db swings
39:10
-thrusters were very slow / probs more than half the time; baby strength loss has been small, but stamina / cardio loss big - this was rough

EJJJEJJJEEEEJJEJEEJJEJEJEJEJEJJJJJJEEEEJJJEE
M/35/170
32:15 AS RXED

scaled to 30kg thruster
34.49

m/6'/43/178

Modified 3 rounds for time of:
Run .4 mile
35 lb. dumbbell swing, 21 reps
Thruster, 35 lb. dumbbells, 21 reps
Bentover rows, 35 lb. dumbbells, 21 reps

26:11

5 minutes rope jumping..greg´s wu and burgeners wu

time as rex´d:

somtehing between 25 and 29 :S

only know this one really killed me..

it had been 2 weeks ago i did this and i can not remember my time :(

WU: 2 mile x-c run, CFWUx3
WOD: don't have enugh weights! Distributed them best I could between a DB for swings (40lbs) and a bar for thrusters (65 lbs):
round 1: 8:27
round 2: 17:37
round 3: 27:45

as rx'd, murdered me.

TIME - 38:37

38/M/182--Syrcuse NY

As Rx'd: 30:50

This was a nasty Fran-Helen mashup. Frelen?

As RXD:

33:31

Almost met Pukie today & couldn't run the entire 800m on the second round.

as rx'd 27:50

29:35. Subbed 40lb dumbell thrusters.

Brutal.

29:35
* Subbed 50 lb. front squats for the thrusters (shoulder can’t take overhead).
* KB swings @ 18 lbs.

Lauren:
30:24 (good job, girl!! Welcome to CrossFit!)
* Thrusters @ 20 lbs.
* KB swings @ 12 lbs.
* Pullups assisted @ -90 lbs.

*************************

25 mins

***************************

Fukn horrible workout but still pushed thru it! I had a guy chattin it up but it's all good!! My cardio is improving and I am seeing some great gains/improvements! I used dumb bells instead of kb's and the weights for the kb's and squat thrusts varied from 25-35lbs!

52:02

Anand S:

sub 65# thrusters
sub jumping PUs

59:50

24/m/185

as rx'd

37:22

Robert V:

sub 16kg KBS
sub 70# thrusters
sub jumping PUs

43:45

Jay V:

2 rounds
sub 12kg KBS
sub 40# thrusters
sub jumping PUs

41:14

as rx'd in garage running on street
22:28

27/m/232

2 rounds:
50lb dbell swings
95 lb 1st round, 75 second round
21 pullups

24:14

M 36/64/154 Completed on 14 JUL 2008
CFWU 3X15
as rx'd 38:25

wod as rxd
37:53
all kb swings & pu's unbroken
thrusters broken into 3 sets each rd

44/m/168

As Rx

28:12, good one, Thrusters 15+6, 15+6, 13+8, next time first set should be unbroken

26/m/5'9"/165lbs
46:09
this one was messed up

XXXXXXXXXXXXXXXXXXXXXXXX
30/m/5'6"/165
As Rx'd except 55lb dumbell for kb
29:45
Rd1:8:24 Forgot to split laps after that

m/34/5'9/175

CFWU - 2. 7 PU 1st set. 12 pushups 2nd set. Superman. No Burgner.

29:49

KB unbroken. Could've pushed a little harder, but just wanted to make sure I could finish. Be sure to breathe and finish on toes for thrusters.

respected sir
greetings from anjaneyan from chennai tamil nadu any vacn for in your institution if you need for send me a mail and kindly help for me. where i am meet these information also need for me.
thanking you.

respected sir
greetings from anjaneyan from chennai tamil nadu any vacn for in your institution if you need for send me a mail and kindly help for me. where i am meet these information also need for me.
thanking you.