This one looks awesome! Wish I had a rowing machine. Will have to sub SDHP's instead.

Seattle my feet are still blistered.. But this looks interesting.. first time its been posted since 2006! Looks like fun

I got lucky today.

I got to do Linda with Gillian, Mike and Dave. Boys vs. Girls. She went first and then I went. All I can say is I'm VERY hapy she was on my team. She's unstoppable.

We already knew that she's so strong. But she's REALLY nice too. It was awesome to watch her do Linda. So, so impressive. She paced herself and every rep looked great.

This was my first time doing Linda the right way even though it wasn't as RX'd and one of my first times Bench Pressing. This workout KILLED me. Gillian kept me in the Zone. Usually I don't hear anything when I'm doing a workout but this time I heard Gillians voice and she kept me focused. At one point I was really failing on the cleans and even fell and hit my knee. I was feeling pretty broken down at that point. I looked over at her and she said something that calmed me down and got me focused and determined again. It was something. I was leaning on her for support during this workout.

It was just awesome. I feel lucky that I got to workout with her. It's not everyday that I get to train with such an awesome woman and athlete. I hope I get to do it more often. Gillian totally rocks.

Thanks for the workout Girl.. I wouldn't have made it without you.

"Linda"

Deadlift 155#
Bench Press: 85#
Clean: 95#

Time: 24:??

I need to work on my BP and bite the bullet and do the DL as RX'd next time.

I'm going to be walking funny for a few days. So Worth it.

3,2,1, I say.... three, two, one

Right on, lets do it!!!!

so is this workout called fran gone bad??? seriously this is gonna b fun!!!

looks fun...

sux that i hafta sub SDLHP for rows though...

This looks fun. With no rower, will do SDHP.

Has anyone ever asked if bent over rows with a bar (and lots of them) are a decent alternative to rowing on a machine? If so, mind repeating the answer? Just curious, seems to get the back a lot more while still benefiting the shoulders and tris. But SDHP nails the shoulders a lot, and a lot more on the legs than bent over bar rows, but little to no back which is a major on the row machine. Just wondering your thoughts. Thanks.

oh man this is gonna be fun! good luck everyone!

1 Mile Swim - mixed freestlye, breaststroke and backstroke.

45 minutes

I'm a little bit nervous about tomorrows workout. Will I be able to walk on Sunday?

This will be my first time doing pull-ups.

I've been doing CrossFit for a week. I used to body build and considered myself to be strong. I was dead wrong. I feel bad taking these incredible workouts for free. To all those who do this because their job requires it-much love.

#3 Kizzee

No blisters for me, I'm just not used to running that long and my feet muscles are sore. I've been working the CFE WoD's into my routine and it has made a huge difference. I'm excited for this one too though, anything with thrusters and rowing is always gnarly.

Argh, hall-friendly but not shoulder-friendly!

Mike P...How are the stitches healing?

I am SOOO going to own this workout! Can't wait to hit it tomorrow, then go do another with Matt Murski!

awesome! a long fat jackie. looks fun.

Hurray!

I love round workouts like this one, not to mention I love rowing. It'll be nice to do some slightly lighter thrusters, 95 lbs wouldn't let me get up to speed. And of course, pull ups-win. I need to learn how to kip.

Ahhh...more pullups after doing 120 pullups/dips today. I'm not sure if I'll be able to do em.

awwwwwwwww yeah baby!!!
you know you're a crossfit loser when you get excited to go to bed early on a friday night so you can get up nice and early to finish a wod. no better way to start the day - in pain.

#9 Jason

I was totally wondering about the Bent over rows as well. They are a fantastic exercise and so I wondered why I have yet to see them in the world of CrossFit.

Just recieved this months CF Journal, it's full of great stuff. Special thanks to Paul (Apolloswabbie) and Mike Houghton for a couple of excellent articles.

coach p is one kick ass coach!

how many sumo's do i need to sub in for the different rows. I want to do it rite and not puss out.

30 MUs yesterday, now pull-ups....gotta love crossfit man!

How many SDHP's do you sub per 1000 meters of rowing?

Looking forward to this one. About the bent over row question. I used to use them for developing mid-upper back (yes, bodybuilding background). I wouldn't consider that a worthy sub for rowing. There is no leg/hip drive. It would hard for me to describe but I think doing dumbbell deadlifts, stopping short of full back extension, then rowing the dumbbells would simulate the movement. For anyone with an aire-dyne and no rower, there ya go!

How many SDHP do you do for the 1000 m row and so forth?......

thanks,
Matthew

Sleeveless-I had blisters on the inside of both arches but their gone. I feel you pain.

1000M Row = 100 SDLHP's (45#)

10:1 ratio SDLHP:Meters rowed

sorry backwards 1:10 ratio

How many SDHP would you sub into this???

#27 Silverback
Aire-dyne's are another one of those demon machines.

Cool video, I wish i had a swing like that, but what the hell was with that on water rowing!? Before the video I thought it was when you go on a boat that has a rowing machine on it(:

Thanks Schwartzie...I hope I can lift my arms past my shoulders to unlock my locker after this....maybe I'll just go for a low locker.

Way to go Marley (dog in the video), she makes me proud! We adopted her 2 months ago and she is so enjoyable and brings happiness to all of our athletes she meets at the facility.

Wow. Awesome workout. It's gonna suck in the best possible way. Well, maybe the second-best possible way ...

This looks good....wish I had a C2!

CHK the FAQ for the sdhp #'s. Think its 100/75/50. Enjoy.

#27 Silverback

I agree, Bent over rows are not a good substitute for C2 rowing, but still a good exercise overall and hence why I wondered why Coach has never added them in to a workout.

I dont understand why we did 120 pullups today and are gonna do more tomorrow?

#1 and #2

Who cares!

Come up with something better or at least original

It's going to be fun? Look at the comments. The most common sentiment is that this workout will be fun. It's NOT going to be fun. It's going to be a nightmare. Can't you see that? What's wrong with you people?!

#39 Suck it up Butter Cup! These work outs are chosen at random, who knows you might get the same exact work out tomorrow as you did today. Love it or leave it, GET SOME!

# 28 & 31

A great big total of 225 SDHPs. 100 per 1000m row, so 100 for rd one, 75 for rd two and 50 for round 3. 45 lb bar is weight to be used.

I know you can sub 1000 sdhp, but wouldn't 800m run also be a good sub? Bent over rows are definitely not a crossfit movement. They look pretty gay too.

Just got my August journal(hooray!) Excellent article written by Paul Eich a.k.a. "Apolloswabbie." You may not be the fittest man in the world(but still damn fit judging from your results at the games), but you are still a pillar member of this forum and an excellent role model for the young guys like myself.

-Adam

Allison, your performance today on Linda was truly inspirational. Your effort, determination and perseverance were beyond amazing. I'm glad that we got to share such an extraordinary experience. The intensity that you brought on the cleans gave me the chills. Where are the boys going to take us to dinner for winning?

Dave and Mike, you guys were phenomenal. A real testament to what crossfit is all about.

Linda as rx'd
10-9-8-7-6-5-4-3-2-1
Deadlift 190 (1.5 BW)
Bench Press 127 (BW)
Clean 96 (3/4 BW)

14:59 (goal was to sub 15)

I'll have to substitute 45lb SDHP for the row. This is going to hurt!

S/F
Katz

shouldnt my Lats have time to recuperate and grow before i attack them again with more puulups
B

new to crossfit..what are SDLHP? no row machine and need to sub

Hmmm.... interesting workout, it is like "Fight Gone Bad" combined with "Fran". So I guess an appropriate name would be "Fran Gone Bad"??? Anyway looking forward to doing this one!!!!!

I can't wait to do this one. I go back to school this Sunday and I am allowed to use the Rec Center the second or third week I'm there since I am there pretty early before school officially begins.

After reading the post I deem this the first workout I do. Rowing machine acessibility is big plus.

I'm interested in seeing how taxing it is. In theory if you have 2 minute breaks there should be no reason one should have to pace themselves, or break up the sets.

Anyone that does it im interested in hearing what its like.

#47

Click on the 'exercises' tab off the main page. (Left hand side)

SDLHP stands for sumo dead lift high pull. As stated previously there is a 1:10 ratio for 45#. So if you are supposed to do 1000 meters of rows, you would do 100 SDLHP's

anyone else hear the word "row" and feel sick to their stomach??? this is going to be horribly good. 3..2..1..

Man I thought this was a crossfit website. So much cring about this workout. When I saw this I thought damn this is going to be fun. Stop the belly aching and workout hard. Crossfit workouts are the elite workouts of all workouts, and crossfit athletes are in elite shape. So represent and train hard.
God bless

Ok, so I will ask again because there has to be more people in the lowcountry doing crossfit

IS THERE ANYONE DOING CF NEAR CHARLESTON NWS???

I PCS in a month and would like to have a running start once I get there and am not fond of spending $150 per month to drive to Mt. Pleasant and work out!

Looks like a b*tch*n' interval WOD. I've always wondered why we don't have more interval WODs when interval training and Tabata are supposed to be so effective.

last night:
1 mile run - 7:37(PR)
3RM DL - 365(PR)

Small PR's, but all the same, they keep rolling in. Love this stuff! Thanks Coach.

Just finished pull ups and dips. Some guy got in the way on the dip bars, so I did 150/150 and lost the time. F***ing Globo Gym!

Semper Fi!

So... my cousin is on vaction from Wyoming and his wife walks into my garage and sees the rings hanging down from the ceiling, the kettlebells on the floor, the rubber mats etc. and says to my wife, "Does Jon Crossfit?" My wife tells her that I do (Meanwhile I'm at the bar doing what I and my family do best...) and wonders if it's okay if she comes over to do the WOD (30 Muscleups for time). As luck would have it, I don't hear about if until I come home from my uncle's house (about a mile away in lovely downtown San Clemente,CA) and my wife tells me the story. Well, my first reaction is, "Sure, let her come over but if she beats my time I'm gonna be pissed" and my second reaction is, "They CrossFit in Wyoming???" Anyway, I beat her (but not by much) but, dang, what a cool family.... (I'll leave it up to you to decide which family I'm talking about).......Man, I love this stuff.

A while back there was mention of a crossfit endowment to send kids to ISR programs. I get a lot of value out of crossfit and would be happy to give back a bit with a donation...anyone know if there is more info somewhere about the status of this project or other ways to show the love?

I was looking at yesterday's comments and decided that I might offer some advice since so many people don't have rings.

I constructed my own set of rings from a roll of picture wire, duct tape, and hockey stick tape. I took the roll of picture wire (20 gauge, 100 ft) and wrapped it twice with no-residue duct tape. I then did wrapped the rings three times with black hockey stick tape to make the rings more round. I bought some 8 inch I-bolts, pre-drilled the holes, and ran the bolts through my garage ceiling joists. I used ratchet style lashing strap (600 # load each) to secure the rings to the I-bolts. I did all this for around 50 bucks and now I have a movable set of rings to take me wherever the Navy decides to send me. If you want more info/pics email me at justinmurty at gmail.com

p.s. I can do muscle ups in my garage with a 8.5 foot ceiling, I just have to kneel in midair while hanging on the rings (6' male)

For yesterdays workout:
120 pullups
120 dips
27:00

tore my right hand up really good after about pullup 70, had to stop, clean my hand up put some gloves on and suck it up. Was pretty happy because I was able to do about 8 sets of 10 pullups. Prior to doing crossfit I could barely do 3 sets of 10. Cant wait to get off ship and be at a place that has rings and try the MU. Todays workout should be a treat (more pullups Yeah)

Duh! real rowing is less stable therefore harder than "fake" C2 rowing. At least it is a better machine than a treadmill (spend a few grand on a machine that imitates what I can do for free...stupid). I also hate video games in case anyone cares.

I've been running for 30 years and Crossfitting in Beijing for 4 weeks. You can imagine which is harder. Best workouts I've ever done. Determined to be in the best shape of my life for the roll to 50.

Haha...

Looks like a Girl with an identity crisis!

Bring it on.

Just woke up...ready to hit the gym!. Questions(very naive): When weights are posted, do they include the weight of the barbell (guess 45#) or those weights posted are on top of the barbell's weight? Another one is which level/resistance should I set the rower to?

Thanks a lot.

1-2-3 GO!

I did something similar last week:

Row 2000m
21 strict pullups
Row 1500m
15 strict pullups
Row 1000m
9 strict pullups
for time (mine was 21:24)

gym just got concept 2's so i'm pretty stoked...

I think i'm going to be mean to myself and catch up on that distance workout from a couple days ago and row 15k... wheeeeee!

SDHP -- 2 12kg kettlebells
Thrusters -- 95 lbs

8:08
7:42
6:42

Whew, this bad boy kicked my nethers. I don't have the weights to make 85 lbs, but 95 was so fun that I think I'll do that next time, too ;-P

When you're surfing the web at 11pm there is no reason to be bored... check out tomorrow's WOD and go do it, then, there, at that moment, JUST GO!!! When I do this I notice that I'm always glad I did. Rock on, kids.

Oh, btw, 3 months into crossfit I got my first muscle up on thursday, WOOHOO! Man I love this place

m/38/6'3"/220

sdhp- 45# barbell
thrusters- as rx'd
pullups- as rx'd

10:47
9:20
7:24

#7 Jason and #19 JC Veggie,

As a former college rower with a bronze medal in the 4+ from the 1991 NCAA championships, I can tell you that bent over rows are not nearly as good, or similar, an exercise to rowing as the SDHP. Rowing is about 80% legs, 18% back, and 2% arms, so you want to substitute the Concept 2 ergometer workout with an exercise that mimics that movement. If you want to work your back and arm muscles to have a good, strong finish on your stroke, you can do bench pulls. You lay face down on a flat bench that is high enough to allow you to hang your arms down beneath you and the bench without the weight hitting the floor. You then do reps focusing on activating your back muscles so that you don't totally smoke your arms. The standard for getting into the Jr. National Selection camp in 1990 was 90 reps with 75# in 5 minutes. I think the National Selection required 90# and 120 reps in 6 minutes. The theory was that you were pulling approximately 90# of pressure through the water with each stroke.

I've seen a lot of people (to include a lot of top Crossfitters) practice some horrific technique on the Concept 2. It's worth finding an experienced rower in your local area that can teach you good form.

In answer to questions about using a rowing machine other than the Concept 2: there is no substitute for the Concept 2. It is the gold standard, and is used by every rowing organization I have ever seen. LifeRower, "Water" Rowers (with water sloshing inside a plexiglass jar at the end of the machine), etc. are all a waste of time.

I'm looking forward to this workout; will post results later. Good luck!

-Dave

Anyone have their time. im about to go do mine and well i want a time to strive for :) always like pushing myself. Bring on the pain yaaaaaaaaaaaa lol

M/40/185

On the road so i stopped in Crossfit Minnesota yesterday for their WOD...check out their website for the "Do Ya Feel Lucky" workout...awesome fun!

Run 800M
30 Two Pood KB Swings
50 Pull-ups
50 Box Jumps
30 Thrusters (45lbs)
30 Walking Lunges
50 Double Unders
50 Sit-Ups
50 Burpees

I was too tired to write down my time...seems like it was 36 somthing...felt like a week.

Anyway, just wanted to give them a shout and say thanks for everything and good luck in the new space.

#7 Jason, #19 JC, and the bent row bandits,

If you get a chance, dig up some videos of competitive rowing and you'll see straight away how integral legs, hips, and core strength are to the activity. An isolating movement like bent over rows just doesn't simulate a real row well nor does it provide anywhere the close to the intensity of SDHP's...remember, intensity and functional movements is what we're after.

I find if i really drive and open the hips with SDHP's that they are very similar to a row except on the negative because you have to control the bar on the descent much more so than with a rower (which essentially pulls you back to the starting position)...for this reason, i'm REALLY hoping i can find a rower today :)

I'm just a level one gonk so some of the more experienced trainers may have more to say...my two cents is free! Good luck with your workout!

Scaled to Puppies reps, 43# barbell, and SDHP subbing for rows.

9'11", 7'09", 4'34".

40/m/176cm/71kg

Sub'd SDHPs with 20kg KB for rowing.

6:28
5:49
4:17

Great workout, thanks coach! I think it might have been even harder if I had scaled the reps or weight of the thrusters in order to do them without any breaks (did 11/10, 10/8, 9/6). But since I'm one of the more lightweight types, thrusters are always hard for me and I use every opportunity to improve my thrusters.

m/42/74kg
As Rx´d
7:30
6:30
5:10

Already back from The Sweat Zone.

Full CFWU (scaled for Puppies with 35kg assistance in Pullups and Dips)

Plus:

WOD

1st round 5:20
2nd round 4:40
3rd round 2:46

Also scaled for Puppies with 35kg assistance in Pullups

My time for 500m has been a bit short of 2 min on avg.

Enjoyed it!

Gimme More!

Forgot to say, rowing machine is not a Concept II but an "ACME" ergometer and I set it at resistance level #4 out of 12.

ok well its 106 out here and i managed to get lol half of it done before puking everywhere. so im done for today.
had now row machine so did the following
145 sumos
40 thrusters
35 pullups
before i puked . so not bad

i was at about 23 minutes in.

im gona do this now, i hope its just heavy squats or deadlifts tomorow, my shoulders are going to be cooked after all the dips and pull ups and thrusters and DLHP's the last two days!
PS thrusters are surely the hardest exercise in the world, i love them

M/47/6'/185

On a 2 week vacation with rock climbing injuries and limited equipment,here is my workout.

40# SDHP 80# DB Thrusters Pull Ups

5:10
4:24
2:10

Pack, subbed runs (treadmill) for rows:

600m (7.5, 1% incline), 15 thruster (35# db's), 10 pullups--3:35

rest 2:00

600m (same), 12 thruster, 8 pullups--3:40

rest 2:00

400m (same), 9 thruster, 6 pullups--3:18

Morning CrossFit world!! The streets of FTW-TX are safe. It's time to go home.
Doing my 15K tonight.

Did this WOD Thursday:
"Helen" and "Michael" for a total of six rounds,

Rnd1 "Helen"
Rnd 2 "Michael"
and so on for six rounds. Was interesting. What do yall think?

Mark
As rx'd

9:30 (forgot to start watch)
5:56
4:17

I have a question about doing the 120 dips. My shoulders and traps hurt worse than my chest does. Does anyone know why that is. I did dips on a bar with my hands wide as my body.

as rxd...
6:05
5:10
3:20..total 14:35..jbtroy

Oh no, there's talk of bent over rows in this thread.

They are an isolation exercise, not overly functional. You can do 200 of them and not do half of what you'd get from rowing on the Concept 2. Crossfit does not involve isolation exercises that intentionally 'work' a muscle group, that is bodybuilding terminology.

Crossfit puts the 'fun' in functional.

Rd 1:
1k row
21 thrusters (85 lbs)
15 PU =
8:54

Rd 2:
750m row
21 thruster (75 lbs had to drop to keep momentum)
12 PU =
6:20

Rd 3:
500m row
21 thruster (75 lbs)
9 PU =
5:41

Could someone please explain to me the difference between Thruster, Push presses and push jerks? I think i am doing the same thing for all three. Tried to watch the videos but due to limited bandwidth they wont play. Thanks!!! BTW I am still shaking from this workout. If I have to do pullups again tomorrow I am going to cry out loud (I will still do them as RX'd)

27/m/215#/6'1"

As Rx'ed-had to sub SDHP because literally 35 seconds before I started Old Man River climbed on the rower for his 30 min, 250K

5:24
4:41
2:51

SDHP are less efficient for me than rowing, so I'd love to see what I actuallly get for this workout.. Hate sharing a globo gym

That was awful coach, thank you again for humbling me...

m/37/170

Modified- jumping pullups
SDLHP for rowing
Thrusters as Rx'd

9:38
8:26
6:56

Well ya gotta start somewhere I suppose

35/M/79kg

06:30
05:34
04:54

8:25 4:00 min. row 87 # thruster
5:30 3:00 min. row
5:25 2:00 min. row.

cfwu X 2

100 sdhp 25 lbs kb
15 thruster 45 lbs
15 pull up blue woody band 7:07

75 sdhp 25 lbs kb
12 thruster 45
12 pull ups 5:08

50 sdhp 25 lbs kb
9 thruster 45 lbs bar
9 pull ups 3:30

Total time 19:21

Hey Tarzan! Lookin' hot up there in that tree!!

as rxd

round 1 7.01
round 2 5.41
round 3 4.37

75 pound Thrusters

Round 1-8:53
Round 2-7:50
Round 3-6:18

M/511/204/34
as RX'd
7:00
5:17
4:06

100 sdhp 30 lb
21 Thrusters 65lb
15 pull ups
7:46

75 sdhp 30lb
18 thrusters 65lb
12 pull ups
5:28

50 sdhp 30lb
15 thrusters 65lb
9 pull ups
3:56

Just wanna say that I have been doing crossfit for about a month now and absolutely love it! I have never found a program that makes me suffer like this before, and I enjoy every minute of it. It has helped me to push myself harder than ever before and I am loving the progress I have made! Thanks for the great training!

#92
Hi Andrew
as rx'd
7.21
5.57
4.17
m

Bubba

Thruster - front squat with a press at the top in one continuous motion.

Push press - slight knee bend before exploding up with your legs and pushing the weight overhead at the same while locking the knees.

Push Jerk - slight knee bend and exploding up again but this time the point is to lock the elbows and land in the bent knee position again. After you land with arms straight and knees bent, stand all the way up. It'll feel more like you're dropping into a slight squat which enables you to straighten your arms. The weight travels the least distance upward until you finally stand.

I hope that helps. It's easier to see the difference than to write instructions.

100 sdhp (44#)
21 thrusters (60#)
15 jumping pu's
12:51

75 sdhp (44#)
18 thrusters (44#)
12 jumping pu's
8:31

50 sdhp (44#)
15 thrusters (44#)
9 jumping pu's
6:01

M/38/87k

as RXD
5.18 / 4.20 / 3.01

Was going for sub 3 last round , had 12 seconds to hit the PU's just missed damn

caught up on my distance row: 15K@66:52

that sucked! probably time to hit a rowing clinic or something

M/32/195

4 setting/ 90 lbs / dead hang

6:28
5:27
4:11

Throughout all: lots of people staring while doing bicep curls.

C2 rowing, 55# ATA thrusters, bar to chest height (but not touching bar) kipping pullups.

5:48 - no breaks on anything, strong round.
5:23 - 3 breaks on thrusters, killed my time.
3:53 - 1 break on thrusters.

Very pleased with my rowing - 2:09, 2:07 and 2:06 average times per 500 meters. My usual 500 meter times have averaged 2:15 - 2:18 in the past.

Going out to finish the workout with Pose running practice and kb snatches.

As Rx'ed

Round 1 : 7:17

Round 2 : 6:22

Round 3 : 4:21

Ouchies! love these full out workouts tho great Job Coach.

6:46
4:10
2:40

5:53
4:52
3:42

bwt: 150/5'5"

Rowing is not one of my stronger activities.

As rx'd
5:43
5:20 (really sucked it up)
3:50

As Rx

1st round 11.40
rest 13.40
2nd round 24.00
rest 26.00
3rd round 33.00

First post today.

Learning of blood blisters, yesterday and again today on the other hand. Just realized yesterday that my body's noticeably changed shape in just the couple weeks me and a buddy have been doing this. I think I want to implement a little more running and swimming into the routine though; maybe run to the pool, swim, jog back. It's all a work in progress.
Have the times from today written somewhere, forgot to use the stopwatch on the second iteration. haha
32/m/180/5'10"

gaucoin

The barbell row is not exactly an isolation exercise. It is a useful assistance exercise for powerlifters and those who alike wish to improve their squats and deadlifts (DLs especially, IMO). Done properly they require glute and hamstring strength (see ed. 2 of Starting Strength, taking the bar to and from the ground) and a strong isometric arch of the lower back similar to that of the deadlift. At the same time, barbell rows teach the lats to properly engage in addition to strengthening all of the back muscles.

Now, are they the most efficient use of time for Crossfitters? Apparently not in Coach's eyes. I agree with Coach in this case, but still recognize the utility of the barbell row. Especially for powerlifters. If you hit a deadlift plateau, try them out.

Shoulder injury (row, ft squat, pu):

Rd 1: 8:35
Rd 2: 7:55
Rd 3; 6:35

M/47/175

with 65lbs thrusters, blueband pu
9:12
7:41
6:06

As RX'ed

10:31
7:55
6:15

first time no breakups!

7:56 rd #1
5:59 rd #2
4:02 rd #3

That was one of the more nauseating workouts I've seen in a long time. Don't get me wrong all of these workouts gas me but I truly had to lay on the floor on my left side to get the waves to pass between rounds.

M/50/6'3"/261
Well, that sucked. Timed it with a kitchen timer, so nothing was close to precise except the erg splits which were:
1K: 3:41
750m: 2:47
500m: 1:50

8:00 rd #1
7:30 rd #2
6:00 rd #3
subbed jumping PU's

as rx'd:

7:37/6:53/5:24

The muscle up/pullup/dip combo from yesterday killed your boy.

M/30/6'3"/199

29:05 total... ouch.

Run 800m - 21 thrusters - 15 pull ups (chest to bar) = 4:34
2 min. rest
Run 600m - 18 thrusters - 12 pull ups (chest to bar) = 4:03
2 min. rest
Run 400m - 15 thrusters - 9 pull ups (chest to bar) = 2:48

10:32/8:15/6:35

Man, I wish I could string all those thrusters together into one set.

used 95# on the thrusters

F/26/167

Sub- Jumping pull-ups and 53#bar (long week lol)

8:20
6:40
6:48

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
21 22 and 20 min
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Thruster at 20kg
Band asst Pull ups

row 1000
thrusters 21
pull-ups 15 time 7min

row 750
thrusters 18
pull-ups 12 time 6min 39 sec

row 500
thrusters 15
pull ups 9 time 4min 50 sec

Found the thrusters hard after the row.

Good fun.

Bwt:163.0
80 off assisted pullup
45 thursters

1st rd 11:11::03
the frist rd I had to wait for the pull-up bar

2nd rd 7:45::12

3rd rd 5:15::56

M/225lbs./42

Nice Workout!!!

7:16min.
6:20min.
4:44min.

Wish you all a nice day!!!

f/37

7:43
5:43
4:07

**used 22lb bar for thrusters and did jumping pullups

m/38/5'11"/222
subbed sdlhp for row with 60lbs. and 95lbs. on thrusters
3:30
3:03
2:40
felt like someone pour gas down my lungs and i chased it with a lit match

m/28/5'9"/190

As Rx'd

6:35
5:55
4:55

Damn. Tried this one and hit the wall for some reason.

Subbed SDLHP with 45# bar for rowing

10:13
8:46

After that I got really light headed/dizzy and felt pukie approaching. Very disappointed that I did not finish. Will try again as soon as possible.

Nice work to everyone who finished as Rx'd...I see some great times in here!

M/5'11"/167
6:55
5:29
4:03

All thrusters done on 11" box

BW 173

Scaled Up: Wore a 20lb weight vest and did 117lb Thrusters

Round 1: 7:29
Round 2: 6:56
Round 3: ??? I forget exactly what the stopwatch said but it was around 4:30

That 20lb vest started to suck the life out of me.

as rx'd

11:40
11:00
7:15

first and second rounds had some interference with the thrusters at the gym

I really liked this WOD
Sub'd 85lb thrusters for KB Thrusters

7:18
5:54
4:42

M/24/5'10/219

Bwt:138.5
35lbs thrusters

1st rd 8.35

2nd 8.48

3rd rd 6.46

Round 1: 6:59 Round 2: 5:44 Round 3: 4:25

sub 45 lb sdhp for rowing.

age 46, 200 lbs

comments: felt completely destroyed for about 20 minutes after that one. much harder than it looked on paper.

So I finally got the hang of double unders yesterday! Bought a cheap speed rope from sports authority for $6. Have used it a few times and seems to be holding up fine. The speed rope makes a difference! Did Annie in 14:50. Took forever to do the first 50 DU, then I got better each iteration and on the 20 rep round I did 16 straight! And before this I had only done 2 or 3 straight before (a day or 2 earlier). Using a regular rope from the gym I really don't think this would have worked.
Gonna try some handstand practice today and do some reading for the cert at CF Rainier.

Row machine readout was inop, so...

Round 1--50 SDLHP + 50 pulls on row machine
Thrusters as Rx'd
PU as Rx'd
9:05

Round 2--75 pulls on row machine
Thrusters as Rx'd
PU as Rx'd
7:48

Round 3--50 pulls on row machine
Thrusters as Rx'd
PU as Rx'd
5:47

Dan 37/5'8"/180 as rx'd (87#)
5:53
5:17
3:53

Brandon 23/5'11/193 as rx'd (88#)
5:24
4:25
3:40

as rxed:
Rnd. 1 - 6.46
Rnd. 2 - 5.32
Rnd. 3 - 4.12
Total - 16.30

f/29/145

Sub 25lb KB for SDHP
Sub 55lb Bar Thrusters
Ring Pullups

R1 9:56
R2 8:40
R3 6:51

Freakin tired.

M/61/6'1"/160

This was harder than Fran for me. I left it all on the first row, although I kinda had it figured out about half way through it and slowed down. Ended up having to break the thrusters and the pullups.

Subbed 20 lb dumbbells on the thrusters because of a bum shoulder.

7:13 (3:51 row)
6:53 (3:11 row)
4:59 (2:00 row)

24/m/5'11"/200

As rx'd
5:37 - 3:20 row
5:35 - 2:36 row
3;44 - 1:48 row

Tough one..tested my will power not to quit, but I kept on rolling.

Does anyone know if the Concept II rowers lose calibration? There are a couple at my local "Y" that I use, and some days I can bang out a 1:45 500m split no prob, but another day it's a struggle to hit 2:00. I have no idea how much use or maintenance these rowers receive.

Regarding today's WOD - if that doesn't earn me a chocolate milk, nothing will! (as soon as Pukie leaves...)

M/34/5'5"/150

Scaled 65lb. thrusters.

I didn't time myself. I was just happy to make it through the entire workout. Broke my first and last sets of thrusters, did all my pullups clean.

I'll feel this later today.

F/37/5'8"/155

45lb thrusters

7:33
5:33
4:11

5:20
4:15
2:57

m/180/32

As rx'd

-6:52
-6:47
-5:02

squat rack was being used by someone doing bicep curls, so i had to do dead hang pull-ups on the dip station.

33/F/5'10"/152

60# thrusters

6:54
5:58
4:26

M/30/6'6"/220

6:55
6:01
4:37

Replaced row w/ SDHP... That was a killer workout. Loved it...

bw 165

subbed sdhp for rowing

4:56
4:04
3:01

fun WOD! i felt bad for the gym staff having to keep track of everyone's times though. lots of stopwatches going.

5:53 / 5:00 / 3:49

45/180

As rx'ed:

5:36
5:21
4:03

I had 3 caps of fish oil 2 hours ago with breakfast. I really can't emphasize how bad it tastes on the backside bubbling back up during the second and third rows.

1st round 6:43
2nd round 5:22
3rd round 3:47

Did 22 pound thrusters and jumping pulls up but lowered the chair this time. Next time I am going for 45 lb thrusters. Still don't get the kipping

sub 65# thrusters
7:28
6:23
4:18
total: 18:09

37 / F/ 5'3"/124

Row 750 meters
45 pound Thruster, 15 reps
10 Pull-ups (asst. 40#)
8:03

Row 500 meters
45 pound Thruster, 12 reps
8 Pull-ups (asst. 30#)
5:54

Row 250 meters
45 pound Thruster, 9 reps
6 Pull-ups (asst. 30#)
4:03

I'll get there. I'm so dying to do a pull up by myself!

#137 CTB Pull-ups, glad thats over :)

M/32/5'7"/185

Subbed SDHP (2x15# Kettlebells)
Subbed Thrusters with 2x15# Kettlebells
Subbed Jumping pullups.
Reps as rx'd

Total time including breaks: 24:11

Kettlebell sitting on my watch during thrusters screwed up timing, so no idea what each round was. Most sets broken.

To those of you who can do this as rx'd, good on ya! I'm on my way there! Now, let's see if I can hit the bag for anything at boxing later this morning. My arms are smoked.

23/F/143

Used 65# on thrusters, had to run through the gym and downstairs in between row and thrusters.

6:30 (4:12 on row)
5:57 (3:10 on row)
4:45 (2:10 on row)

37M/5'10"/164#

Warm-up: 100 SU + 50 DU; CFWU (minus PU) - 3 rounds.

As Rx: 6:13 - 5:50 - 3:58

First time with this WOD.

Great job guys, that looked like a great time from day one.

so embarassed , 15 km took me 45 mins, just starting out, a lil over weight, any tips from any body

First time EVER rowing (Concept II)

#1 - 7:27:19 Thrusters 11/10 PU's 10/5
#2 - Forgot to start watch Thrusters 11/7 PU's unbroken
#3 - 4:34:79 Thrusters 10/5 PU's unbroken

That was a tough WOD. Looking forward to doing it again.

32/f/5'4"/130

That one was a stinger! Used 60# for the thrusters.

7:37
7:13
4:29

m/43/175

WU situps & back extions 3 sets

sub SDHP for row
rd 1
100 SDHP
21 thrusters 85lb
15 Ring pullups
time-5:57
rd 2
75 SDHP
18 thrusters
12 pullups
time- 4:42
RD3
50 SDHP
15 Thrusters
9 Pullups
Time- 3:31
75

used 95lbs for thrusters with medball depth and did c2b(chest to bar) pull-ups

round 1: 6:59

round 2: 5:35

round 3: 4:25 unbroken

I like it!

Kids were on the basketball court I use for pullups, so just row and thrusters for now. Will go out and do pullups later tonight.

7:30
6:07
4:32

42/f/140

As Rx'd
1. 8:48
2. 8:06
3. 6:11

CORRECTION, NOT 45 MINS 1:45 MINS, FORGOT THE ONE,SORRY EVERYBODY

48/m/190

As Rx'd
1st. 6:29
2nd. 6:06
3rd 4:56

Maybe just a little to fast on the 1st. What ya got KW. Na, Na, Naaa........

sub SDHP for rows...

rd 1: 5:35
rd 2: 4:02
rd 3: 3:24...total 13:01

39 y/o, 220#, 72 in, 5th week in.
1st round: 9:47
2nd round: 10:37
3rd round: 12:10
No rowing machine. Substituted 100/75/50 SDHP's (45#).
Great workout!

39/M/185

As rx'd:
6:05
5:15
3:55

Like every WOD, much harder than it looks. Great workout.

More better faster

38m/6/182

WOD as rx'd

Round 1: 5:59
Round 2: 4:47
Round 3: 3:14

Not hungover anymore.

36m/195lbs

sub SDHP for rows.

1. 5:59
2. 5:48
3. 5:05

Guess I dont read very well....

Did the entire WOD str8

19:06

43yo/180#/5'8"

As rx'd.
5:28
4:25
3:08

13:01 total

Thrusters and pull-ups unbroken. My row times killed me (3:59, 3:03, 2:03). I need to incorporate more rowing and running into my warm-ups.

sub SDHP for rowing

Jon- m/21/6'0/154
1. 6:22
2. 5:24
3. 3:48

Emily- f/23/5'5 - 45# thrusters, assissted PU
1. 5:53
2. 4:30
3. 3:02

m/34/70/185

5:56
5:05
3:54
20v,105#

M/38/216

As RX'ed

1. 7:53
2. 7:23
3. 5:12

Smoked after that one.

1000m 3:54/7:03
750M 2:59/6:09
500m 1:58/4:34
Better than last time, however these were the first thrusters I have done since knee surgery 5 months ago, therefore I scaled them to 45#.

Pullups kipped bar to chest. Had to walk 45 secs and up 2 flights of stairs to get from rower to thrusters. Gotta get my own C2.

Looking at the posts from last time I saw a lot of comments from Matt G. Does anyone know what happened to him? I really miss his posts and times.

sub'd 65lb Thrusters
sub'd chinups, slow deadhangers, and not fully extended at bottom to protect shoulder

9:25
7:56
5:22

good luck, Lydia L.

f/38/5'5"/148#

65# thrusters
60# gravitron assist pu, sucked up and went to #50 for last round

9:20
7:43
6:06

27/m/181

Sub SDHP for rows

5:41
6:15
4:42

as rx'd had to use 90# barbell....
7:23
6:31
4:43

23/M/6'1"/200

Sub SDHP for row, rest as RXed:

Round 1: 8:34
Round 2: 7:48
Round 3: 5:37

28/m/192

7:49
7:14
5:48

rx'd weights, but I mis-read and did 18, 15, and 12 PUs...

90+ degree's and like 100 humidity sucks.i would be as bold as to say its just as hard training in this heat as it is in high elevation. it feels like a fat man is own my belly and i cant get a breath.

rested 3 min instead of 2 min each round.
used 55lb instead of 45 for SDHP
used 105lb instead of 85 for Thrusters

11:05 / 11:55 / 8:50

i honestly think this was the hardest wod in my 6 months of cf.

Vance

M/32/5'8"/183

As Rx'd

RD 1) 11:00
RD 2) 7:35
RD 3) 5:19

First workout in about a week and a half since i strained my abs and back...felt okay today, still not quite back to normal though.

8:52
6:12
4:48

Rowing was slower than i could have gone to make sure my back/abs were okay.

10:52
8:32
7:16
Big Fat and Slow... But improving...

Great workout, looking forward to trying it! Just curious since I don't have a rower..... what about substituting a cardio glide vs doing SDHP's? Then of course I have to figure out how many pulls on the cardio glide to hit the distances?

29/m/175

sub SDLHP with 45# bar for rows
thrusters at 85#
ring Pull-Ups
8:11
8:46
6:06

Stungun. Rowers with the PM3 and PM4 monitors have a function called "Drag Factor" that can help you dial in a consistent load from session to session and machine to machine. Under "More Options" in the menu you'll find it. From the manual: "Display Drag Factor: Drag factor is a measure of fan load. The PM self-calibrates by recalculating the drag factor every stroke so you get a true measure of your effort regardless of the damper setting or changing conditions."

Maintenance-wise. You can order a bottle of chain oil they recommend. It takes a teaspoon every couple of months along the whole chain. Keeping the track and rollers clean helps things feel faster at least. I use windex and a cloth on the rail, then shove the cloth onto the rollers and slowly roll the seat to remove the built up crap.

Gyms suck at keeping the concept2 maintained, despite being easy to maintain. Sad really, they are such great machines.

Take care of those two things and you're splits should be more consistent.

Almost as RX'd...
Round 1 - 10:42 (had to do PU first as no bars free)
Round 2 - 11:00 (someone stole the bar I was using for the thrusters, so I lost some time)
Round 3 - 8:00 flat

Great weekend all.
Ian

I just crushed the physical agility examination portion of my application to the police department.
Even though I knew the events ahead of time, I didn't train event-specifically. I stuck exclusively with Crossfit and blew everyone out of the water. My performance brought a smile to the sergeants' faces.

Thank you, coaches, and thank all of you who post here ever day and keep me inspired and motivated!

Sub'd sdlhps for rows- 6:18,5:31,4:19

F/125/39
Subbed SDHP's for rower, 45# for thrusters and some pull ups were assisted.
Round 1= 7:39
Round 2= 7:12 (hardest round for me)
Round 3= 6:00

Shoulders have always been a weak area for me in strength and size but today the were pumped! They are stronger and look better than ever and I haven't had a shoulder day since April!! (:

Thisis my first time posting on Crossfit.com so here it is:

Chey-dogg/F/21/5'8/145#

Rx'd (55# thrusters)

Round 1: 8:36
Round 2: 7:02
Round 3: 5:06

This workout was fun except for those thrusters!

M/45/152

21:25 total as Rx'd-

forgot the part that says rest for 2 minutes between rounds- hard workout.

5'5"
175

Subed sumo lifts for Row machine
used 65lbs for thrusters

9:30
8:13
5:15

My friend and I are stationed in Iraq for the time being. Just started up crossfit. Love the crap out of this stuff. Thanks for making the workouts as sucky as this place!

28/M/168/70
Round 1: 6:42
Round 2: 4:54
Round 3: 4:24
As RX'd

M/30/190
As rx'd:
sub'd sdhp for rows

1)6:44
2)6:21
3)5:00

m/23/155/5'6"

Shoulders were not up for the thruster's today but wanted to kick some ass so here's what I did...I'm calling it "Big Mama Cindy"

5 pullups
10 pushups
15 squats

Max rounds in 25 minutes, BUT at 5,10,15,and 20 minute marks I did a 400 meter row balls to the walls.

My score was 21 rounds of Cindy + 4 pullups before the buzzer.

My breakdown on the rows were 1:25,1:36,1:33, and 1:37.

Globo gym wasn't all that conducive (sp?) for this so I lost some seconds going to and from the rower but hey i was DESTROYED at the end. haha

6'2'' 225

Substituted 135 lb thrusters (15-12-9)

Round 1: 8:00
Round 2: 6:20
Round 3: 4:50

45/M/6'/180

TIME: 15:41 AS RX'D CONTINUOUSLY RUNNING CLOCK

DID NOT TIME EACH ROUND...WENT STRAIGHT THROUGH

WENT TO THE BOX GYM FOR THE ROWER. LOST TIME IN THE TRANSITIONS BUT GOT A KILLER WORK OUT. HAD TO RUN UP AND DOWN STAIRS BETWEEN THE ROWER AND THE AREA FOR THRUSTERS AND PULL-UPS...LOTS OF LOOKS FROM PEOPLE.

85 POUND THRUSTERS A2A. DEAD HANG PULL-UPS.

PATIENCE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/32/6`1/213

Rx`d:
1)6:15
2)5:10
3)3:52

-pull ups broken

CFWU x 3

1000 m row
21 x 30# thrusters
15 graviton assist pullups (plate 20)
10:49 (including at least 90 seconds of waiting for an instructor to teach someone how to use the graviton)

750 m row
18 x 40# thrusters
12 PU's as above
7:43

500 m row
15 x 50# thrusters
9 PU's as above
6:00

6:41
5:10
3:50
Fran's evil step-sister!

HELP!
I have a pretty basic rowing machine, although I think it will do the trick it does not have a readout to tell me my time, distance, calories...

Any advice on approximately how long each of these sets should be on the rowing machine? I know everyone is different, but a ballpark would at least give me some direction.

I'll wing it for today.

HELP!
I have a pretty basic rowing machine, although I think it will do the trick it does not have a readout to tell me my time, distance, calories...

Any advice on approximately how long each of these sets should be on the rowing machine? I know everyone is different, but a ballpark would at least give me some direction.

I'll wing it for today.

Comment #193 - Posted by: Matt Murdock

Great Job!

I have never felt like crying during a workout before, but this one sure brought me close. I want sure if be able to pull this on out, cut I somehow did it. I love this!!!

8:50
8:57
8:50

Rx

7:39
6:29
4:49

m/43 yr old/ 5'9"/181 lb

subbed sdhp's for rows @ 10:1 ratio
subbed 40#x2 db for 85# thrusters

Rd 1: 4:54
Rd 2: 3:59
Rd 3: 2:56

Couldn't come close to a sbustitute for this one.

Played basketball for 60 minutes.

M/32/6'3/204

400m,15 45# thrusters,9 strict PU's

3 rounds with no rest betweens rounds

14:30

F/33/6'3/180

400m, 21/18/15 20# thrusters, 8/5/3 jumping pu's

3 rounds with no rest between

14:28

As Req'd

6:35
5:37
4:33

As Rx'd
7:50
6:00
4:10

27/m/178

as rx'd:

7:21
6:25
5:13

08/08/03
WOD

M/160/5'7"
7:41
6:11
4:39

32/M/173

40# Bar SDLHP
95 # Thrusters
PU's

8:58
10:41
7:10

This was an asskicker!

19.m.168

as rx'd:
6:34
5:44
4:36

f/31/142

Used 40# bar for thrusters

rd 1: 8:05 (took a minute to get in the groove)
rd 2: 5:57
rd 3: 4:22

Total Time 18:24

round 1, ran 1 mile instead of rowing, 10:40
round 2, ran .75 mile instead of rowing, 9:20
round 3, ran .5 mile instead of rowing, 6:40
thrusters and pullups as rx'd

As rx'd

CFWU x 3

rd 1: 7:54
rd 2: 6:45
rd 3: 4:13

M/29/5'11/195

7:02
5:45
4:20

As Rx'd

First rowing in years. Subbed 40 lb. DBs for thrusters.

6:57

5:49

4:09

Rowing + Thrusters = Pain.

35lb bb weight sdhp (stood on box to get full range of motion). rest 3 minutes. workout in garage for first time = hot! = cramps = extra minute of rest for cramps to go away. built a garage pullup bar for about 60 bucks and it is solid!

8:38,7:00,4:05

100 reps SDHP using a 1.5 pood kettlebell
85 pound Thruster, 21 reps
15 Pull-ups
Time: 10:00

75 reps SDHP using a 1.5 pood kettlebell
85 pound Thruster, 18 reps
12 Pull-ups
Time: 9:38

50 reps SDHP using a 1.5 pood kettlebell
85 pound Thruster, 15 reps
9 Pull-ups
Time: 6:34

sub'ed 95 lbs for Thrusters
8:28
6:23
4:34

Didn't have the equipment for this one, because I am out of town. Did "The Murph" instead.

50:03 and TOUGH and HOT, almost a visit from pukie.

37/m/5'11/160#
I have lost 5# recently. My wife says that I look too thin and that I need to put the weight back on but I haven't lost any strength. I am actually continuing to make gains.

msn+ohs+jump squats: 3x3 70#
hsn+ohs+jump squats: 3x3 70#

run 840m - 65# Thruster, 21 reps - 15 Pull-ups - 7:55
run 650m - 65# Thruster, 18 reps - 12 Pull-ups - 6:56
run 460m - 65# Thruster, 15 reps - 9 Pull-ups - 5:15

M/33/6'1/230

24:06 total
sumo's killed

Also, crossfit teaches you new things every day.

Today's lesson: don't do 100 pullups on a tree limb without steel gaunlets on. My hands are wrecked. :)

A2A thrusters and CTB pull-ups

as rx'd

5:21
4:29
3:16

I didn't have a read out screen to tell me my distance so I made a guess on how long I should go. I may have overestimated, but I need the work...
1000 = 10 mins rowing
750 = 7 mins rowing
500 = 5 mins rowing

Finished each in:
11:15
9:23
6:30

This was my first rowing workout, among other things my hip flexors are shot!

scaled with jumping pullups
11:00
8:01
6:31

Shoulder press
3 x 145 x 5

Front squat
175 x 5
185 x 5
195 x 5
205 x 5 (pr)

3 rounds
Run 300 M
15 Cleans, 95#
15 Ring Dips

9:14

Sub: 95# thrusters

(I only brought 25# & 45# plates to the firehouse and I wasn't about to do 135# thrusters for this one!)

Rd1: 5:30
Rd2: 4:38
Rd3: 3:33
Total: 13:41

Did this instead: 100 single unders, 50 squats, x 5. 16:24. Two minutes and ten seconds faster than I did it on July 15th. xfit must work!

as rx'd

Round 1 8:12
Round 2 6:51
Round 3 4:31

Did this with the SDHP sub of 1:10. I would have rather rowed.

1st rnd 10:15
2nd rnd 8:30
3rd rnd 6:40

This was a burnner. Thanks for making us stronger coach!

S/F
Katz

38/M/177/6'1"

as rx'd (pu's c2b)

6:25
5:35
3:46

Still feelin' the 15K from Wednesday (even after postponing yesterday's WOD this Monday)...

Round 1 - 10:26
Round 2 - 8:58
Round 3 - 6:45

I feel better now, though....

We subbed SDHP for Concept II:

Dave 36/M/6'5"/207

4:50
4:43
3:00

Scott 24/M/5'11"/195

Regards,
Dave

33/M/185/70"

25:30 as rx

hickam gym, lost some time moving between stations

Subbed SDHP

1-9:32
2-8:25
3-7:05

Heard Pukie's footsteps

oops, totally missed the 3 separate rounds instruction. thought I was doing good just to remember the different amount of reps.

M/39/6'0"/155

used 40kg, reps as rx'd

6:28 end of 1st rd
14:36 end of 2nd rd (6:08)
21:41 end of 3rd rd (5:05)

I lost maybe 10 seconds on the 2nd rd coordinating with an oly lifter who wanted the platform while I was at the erg. Overall, the month of no wods (travel and surfing) seemed to affect the later rounds more than the early rds, at least in comparison to the other posters.

Re-Post. Forgot to add Scott's Stats:

We subbed SDHP for Concept II:

Dave 36/M/6'5"/207

4:50
4:43
3:00

Scott 24/M/5'11"/195

8:37
7:36
6:18

Regards,
Dave

38/m/190
sub'd 100,75,50 pulls on concept II (dead battery)for meters..all else ad rx'd

1. 4:34
2 min rest

2. 3:38
2 min rest

3. 2:45

totals work 10:58
rest 4 min

:60 Of Grappling
Burgener Warm-up

WOD
:05::29
:04::33
:03::29

Last we did this WOD I had to do SDHP instead of Rowing. I remember how bad that sucked. Thank God we have a rower at this gym. Rolling before the WOD left my legs smoked, But I probably should of gutted out more on the Thrusters. Oh well.. Time to hit the beach.

Get some, Go again!

21:32 (8:19, 7:32, 5:41) + 4:00 Rest

TOTAL MISERY

BRUTAL

The Row was BY FAR the hardest most uncomfortable part. My back was so tight from Linda that I was seriously considering jumping off and running away. I had to slow down a bunch of times to stretch my back and shake it out.

Thrusters weren't so bad. Either 10# makes a huge difference or they were just easy in comparison to the row.

As RX'd. Row, 85# thrusters, pull-ups

9:28
9:50
5:53

Almost all the time was taken up by the row.

Great job Momma! You rocked it.

My little Boo did a great job at CFSBK today too! He did mountain climbers and duck walks! I need to get him a baby KB and let him play with the pvc pipe more. He's already becoming a CrossFit Kid.

I couldn't be more proud of my family and my CFSBK people.

Hard Workout. Good Day.

#252 is me not Momma!

21/m/160/5'10

As rx'd

6:02
5:28
4:18

123 go or is it 321 go?

3:16 row 750 8:20 total
2:04 row 500 6:10 total
0:59 row 250 4:05 total
18:35 total
150 assist on PU
45 thrusters I can feel it feel it in the legs already!!

subbed 100, 75, and 50 SDHP's for rowing

rd 1: 7 min. 43 sec.
rd 2: 6 min. 41 sec.
rd 3: 5 min. 54 sec.

David
M - 33 - 5'10" - 180# BW

BJJ x 1.25 hours

Recovery x 1 hour

DROM Warm Up

WOD as rx'd:
1 > 10:19
2 > 8:25
3 > 6:29

Notes:

96 degrees in the garage. Totally smoked with no freakin gas today. Hands starting to rip and will need lots of work on them tonight.

32/m/210/6'5"

7:58
6:07
4:59

Went out of the gate on the row too hard on the first set, was dragging at the end of it and still had to do the thrusters and pull-ups.

Subbed SDLHP (45 lbs) for rowing

Times: 5:01
3:58
2:56

21/m/6'5"/200

6:55
100 SDHP 45 #
21 Thrusters 65#
15 Pullups

5:50
75 SDHP 45 #
18 Thrusters 65#
12 Pullups

4:20
50 SDHP 45 #
15 Thrusters 65#
9 Pullups

As Rx'd:

Round 1: 4:22 Row; 10:38 total
Round 2: 3:17 Row; 8:56 total
Round 3: 2:12 row; 6:56 total

I love my C2 rower (especially in light of the sub). Bought it used from a guy who was selling it for his elderly father. His sons got bored with it so on the market it went.... The rower is in new condition and probably has less than 10 hours on it. Paid 1/4 the price of a new one.

22/m/180

WOD complete F'd thanks to LA Fitness' failure to PCC/PCI their rowers for batteries and gym-goers violating the workspace.

1st round: 7:45 as rx'd
2nd round: 75 SDHPs, thrusters and pullups as rx'd
3rd round: 50 SDHPs, thrusters and pullups as rx'd

7:49
11:00
8:55
broken SDHPs, 45#
broken thrusters
blue band PUs, broken
I am broken.
Crossfit KdG, Baghdad

First time with CrossFit. Substituted SDHP for the rowing. I was pretty slow, trying to concentrate on form which is really poor right now.

My setup at home is not real conducsive yet to going from one exercise to another quickly. I would like to hook up with a program in Syracuse if someone is familiar with one.

3 mile run, including speed work for warm up.
PU's were strict.

12:29
10:49
6:50

Squat/Thruster work
Row work

WOD
:11::05
:8::20
:6::25

Tot- 25:30

As Rx'd:
Split row times - 4:28/3:28/2:24
Rounds: 12/14/11

M/24/160/5'10"

Rd 1: 8 minutes
Rd 2: 6 1/2 minutes
Rd 3: 4 minutes

Thank god today is a CFE off day!

Did standard run sub of 800m, 600m, 400m.
5:17 4:58 4:11.
All PU's unbroken, each round of thrusters broken once at about 11 or 12. Runs 2 and 3 were kind of slow, a victim of the knee surgery.

10'33" (Inc. Setup time)
7'11"
6'28" (Subbed SDHP for rows, someone was on the machine)

33 yom 230 bwt

holy smoker batman!
subbed sdhp's for row
times:
7:43
6:47
4:12

Well, this was fun considering I shredded the palm of my left hand yesterday. Had to use 2 40# kettlebells for thrusters because the rower is on a different floor from all the freeweights. that said

CFWU x 3 (minus pull ups)

1. 7:16 (I somehow got convinced it was 18 pull ups not 15 and that took some extra time since I'm only good for about 8 at a stretch tops)

2. 6:14

3. 4:08

Now I'm gonna go try and put some nuskin on my hands, recommendations for treating hand tears anyone?

Saw the post last night before bed, and had a dream that I did the workout. It was easier in my sleep.

Times (excluding rest)
Round 1- 8:13
Round 2- 7:28
Round 3- 5:37

The second round was murder, but the first and third weren't so bad. Subbed SDHP and broken into sets of 25, 15 or 10. Did thrusters from ground and broke into three sets. All pull-ups kipping and broken into 3 sets.

age 18 bw 170
5:12/5:07/3:23 as rx'd
wow, my forearms are shot!

First time back in over a month

rows as RX'd
thrusters: only 20lb
pull ups: 60lb assist

no clock... but, somewhere around 30min

Sumo Deadlft Highpull sub for Row.
Otherwise as Rx'd

Ben 9:20 13:05 6:57 total 29:22 work time
Peter 9:54 19:30 12:15 total 41:39 work time
Peter's first workout at altitude.
Coop 10:15 9:08 6:17 total 25:40 work time
97 DEGREES HOT HOT HOT

M/25/170/6'0

As Rx'd
1. 6:47
2. 5:59
3. 4:17

Way harder than I thought it was going to be.

No rowing maching (ran)

6:46
5:12
4:20

Semper Fi!!!

M/22/6'1"/185
As RX'd 6:22, 6:42. 4:42

What can I say, I love two's

The rowing taxed me. First rowing split was a 3:18 which was stupid.

Great job today at CFSBK

Post: went to CFtherock in rockville centre, which is an awesome facility.

51/M/150

8:17, 9:51, 8:04

Almost the exact same times as May, '06, with the same sub, 100, 75 & 50 SDHP's w/45lb bar for the rower. Not an accurate sub, since I had to break the SDHP's into sets of 20, and I can easily row 1000 meters without a break. I hate thrusters.

31/m/6-1/183
sub'd sdhp
11:19/11:52/10:23

My daughter E
F/8/4'5"/52

5rds:
20 Box jumps (12" box)
8 burpees

7:27

Subbed SDHP for rows, all else as rx'd
Round 1 - 7:11
Round 2 - 7:01
Round 3 - 4:04

The second rows were the toughest of all.

As Rx'd, 5:55 first round, 4:54 second round (disappointed with that - each round should be at least a minute faster than the last), 3:37 third round.

Subbed SDHP - 45#.

Everything else as RX'd.

Round 1- 13:20.
Round 2- 12:12.
Round 3- 10:40.

Didn't have a stop watch so the times might be plus or minus a couple of seconds. Additionally, this WOD killed me, so I took 5 minute breaks in between rounds.

I haven't hurt this much since my first Linda. Upper and lower body is absolutely shot.

Thanks Coach. And all you peeps blowing through this workout. . .keep it up.

Rd1 - 5:19
Rd2 - 4:36
Rd3 - 3:34
Thrusters were staight through each round, and unbelievably hard.
Pull-ups were chest to bar using the traditional kip, not my usual butterfly...and were severly "fucktioned"!

As rx'd
rd #1 - 6:09
rd #2 - 5:16
rd #3 - 3:51

Dampper setting 4. Thrusters were broken, pretty smoked after the row.

65lbs for thrusters

1st: 7:21 (3:50 row)
2nd: 5:41 (3:00 row)
3rd: 3:14 (1:50 row) - really went for it.

Thrusters felt good today.

55# thrusters and chest to bar pull ups.
All pullups in workouts chest to bar now no matter what the workout. UGH
6:45
5:15
4:03

3:48
3:21
3:01
sub-SDHP

M/27/203.5

sub - SDHP

Rd1 - 5'16
Rd2 - 4'19
Rd3 - 2'47

M/39/5'10"/175 (my weight fluctuates too much; damn beer is killing me)

As Rx'd:
10:43 (3:46 rowing)
9:30ish, forgot to reset stopwatch (3:15 rowing)
7:13 (2:00 rowing)

Thrusters were brutal. Pullups were brutal. Rowing was brutal. Other than that, it was great.

I know I'm only competing against myself, but it's still intimidating to see the times from the bad-ass men and women on this site. I had hoped to hit 8 minutes, 7 minutes and 6 minutes for the three rounds, but the thrusters really killed me. And I'm glad I didn't look at times before I did the workout.

Keep up the great work.

Joe

wow, subsituted sdhp's for rowing and they kicked my ass...didn't time wo, just finishing was enough! great work out!

Teri f/35/150/5’7
Row as Rx’d (damper 3)
55# thrusters
Toe-touch assist pull-ups

Rd1 8:36
Rd1 5:39
Rd3 4:17

Total time- 22:32

Todd m/35/158/5’10
Row as Rx’d (damper 5)
85# thrusters
Pull-ups

Rd1 7:05
Rd2 Slow row, Pukie chasing me 8:30
Puked on 3rd row; DNF

Been off for a week. First workout in 8 days although lots of swimming and tree treking on vaca.

1st round: 7:25
2nd round: 6:26
3rd round: 5:11

That was really tough, kind of Fran like pain.

Thanks.

43/6'1"/187

30 muscle ups: 8:33

tore the heal of hand in exactly the same place at exactly the same point in the wod as last time (21). i was at 4:30 when that happened. will tape next time for sure.

freddy c

dude so you had a birthday. pretty good time today for a 43 year old! think i'm going chest to bar on this one tomorrow.

25/M/148

I decided to make this heavy so I upped the thrusters to 115# and did 35# weighted pullups

Rd1: 11:09
Rd2: 9:48
Rd3: 7:00

As much as I hate rowing and thrusters this was a great workout. I'm a little crazy and I think next time I'm going to up the weight to 135# thrusters and 50# weighted pullups.

M/24/5'10"/160

Thanks to JM, I now have a location to hang the ring that fulfills the height requirement needed for muscle-ups. Fiddled around with that prior to the WOD today, and I think a combination of fatigue and poor form are keeping me down from being successful. Practice makes perfect, and that's exactly what I'll be doing.

Warmup: 15 jumping MUs, a handful of ring PUs, and CFWUx3 (minus PUs and dips).

Before starting I tried a few 85lb thrusters, but quickly realized my left rotator cuff will not allow the press. Decided to do 115lb front squat instead of thrusters due to shoulder, rest of WOD as RX'd. Rowing machine on a different floor, so it added an extra cardio kick. Total times estimated from wall clock.

Round 1 total: 6:30
1k row: 3:30

Round 2 total: 5:55
750m row: 2:55

Round 3 total: 4:55
500m row: 1:55

Running downstairs after the rows was extra special. Great workout!

Take care!

M50/170

7:10

6:15

4:40

Ooh... that was a barn burner!

8:04
7:10
5:31

It puts the lotion on its skin...

Semper Fi!

m/34/6'/275

run 800 meters
95 pound Thruster, 21 reps
15 jumping Pull-ups

run 600 meters
95 pound Thruster, 18 reps
12 jumping Pull-ups

run 400 meters
95 pound Thruster, 15 reps
9 jumping Pull-ups

my time:
1st = 7:28
2nd = 6:20
3rd = 4:27

Rx'd:

7'10
6'01
4'05

Still very inefficient on the row.

BW: 181

Warmup, round of golf, walking and carrying.

Round 1: 10:28
Round 2: 9:18
Round 3: 7:34

Total time : 27:20 plus 4 minutes of rest

Tommy #296 That's awesome to up the weight like that.

50sdhp 45lb
75lb thrusters, 21
15pullups
5:03
38sdhp 45lb
75lb thrusters, 18
12pullups
7:02
25sdhp 45lb
25lb thrusters, 15
9pullups
5:30
21:35 total

Lowered the number of sdhp, because last time I did 200, I was useless the next 3 days from the soreness.

Thrusters are getting better. Had no problem with the weight. Could've handled 85lb, slower of course.

Pullups unbroken

as rx'd:
round 1. 6:17
round 2. 4:47
round 3. 3:50

25M/6'6"/235lbs

As rx'd:

Round 1: 5:16
Round 2: 4:37
Round 3: 3:04

Total time: 16:57
Total time of work: 12:57

Poor showing. Pullups felt weak. Still had fun though. Good one Coach!

also forgot to add that for some reason i did 15 pullups again on the second round instead of 12. Guess my brain was trying to make me do more cause i was sucking at them.

No rower at the gym open on the weekends.
Subbed TM run 1.0,.75,.5 miles respectively.
All else as rx'd.

8:56
7:59
5:09

the second round of pull ups got me. Had to do jumping pulls for the last two reps total time 14:31

F/39/120

First WOD in a few weeks. Kept a running clock so no breakdown of rounds and time includes rests.

65# thrusters. 30# KB SDLHP's

27:00

second attempt at WOD

OMFG am i toast

ok dont laugh but im going on the record

round 1
row 1k
21 thrusters @ 65
15 seated pull ups

20 min (obvious break mid sets)

round 2
.75 k
18 thruster @65#
12 seated pull ups

23 min

round 3 DNF

i stopped sweating, slightly disoriented. dizzy. clamy

heart rate avg was 155 (about 85% max) would have been higher but i had to lay off and break mid sets saw hr go to 180 rested to 130

row not so bad but heart rate through the roof on thrusters.

i gassed out!!!!

dehydrated!!!

i got served !!!!

weight was not heavy!!! completed every rep

i've been doing low intesity aerobics 1 hour 4-5 days a week for a few months

last month added cross fit exercises

ive been dropping .85 percent body fat a week for last 5 weeks

cant wait to see how much the higher intesity will stoke metabolic fire

male 40 6'1"

february 345 @37% fat

aug 308 @29.5%

im hooked looking forward to turning up a notch or 5

ps
3 liters later im rehydrated feeling better

26/M/6'2/210

Wow this was a tough one! As Rxd:

7:21
6:32
4:49

subbed SDLHP of 45# for rows at 10:1 ratio
else as rx'd:

10:44
10:05
9:10

No warm up (unless you count painting outside in the heat for 2 hours a warm up)
40lb. thrusters
30 assist pu's
7:50
5:28
5:18
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/36yrs/195lbs

sub SDHP for rows 1k=100 750m=75 500m=50

Rd1 8m5s
Rd2 6m12s
Rd3 4m2s

m/42/175/5'11

As rx:
6:50
6:06
4:02

age 42
bwt 215#
1- 7:25
2- 6:10
3- 4:35
did 95# thrusters instead of 85#.
all else as rx'd.

Wow. This one was tough! nice workout coach!

As rx'd...

Round1 - 7:07
Round2 - 6:02
Round3 - 4:22

the 750 row was the hardest part for me i think.

As RX'd

5:52
5:51 2nd round hurt!
4:11

Wow. Fran-Tastic!

Scaled slightly due to lack of equipment/weight:

CFWU x 3 with my 3yo daughter :-)

100 x 35lb SDHP
21 x 80lb thruster
15 x pullup
2 min rest
75 x 35lb SDHP
18 x 80lb thruster
12 x pullup
2 min rest
50 x 35lb SDHP
15 x 80lb thruster
9 x pullup

5:45
5:20
4:16

Whew.

31yof/126/5'6"
50 lb thrusters, jumping pullups

1. 9:36
2. 8:21
3. 5:54

34yom/168/6'
Rx'd

1. 7:46
2. 7:10
3: 5:39

Half volume week

Only did 2nd and 3rd rounds but went with 95lb cos that is what I had

Row 750m
18 thrusters, 95lb
12 pull-ups

4:10 /- Row in 2:44.9

Row 500m
15 thrusters, 95lb
9 pull-ups

3:06 /- Row in 1:44.2

Think the rest period slipped to about 2:30 as I was attempting some running repairs on my pull-up bar.

Cheers, kempie

45/m/70 kg
2xCFWU (-PU)
As rx'd, but with 40 kg (88 lbs) thrusters
12:47
11:27
7:35

6:38
4:43
3:07

rowed on a bowflex machine with 100# resistance. (100, 75, 50) my biceps were burning like crazy.

29 yom 225#
as rx'd
rowed on the water filled rowers, can't wait to get a C2

6:48
4:02
2:52

27/m/185

5:30
4:26
3:45

40/m/5'8"/202

Thanks coach loved this one so much I want to marry it. You're a solid modern day badass.
subbed sdhp for rowing
7:20
6:35
4:58
total time 18:53

m/36/104kg/196

i had no row machine so i did sumo deadlift with high pull

first round
sdhp 18kg 20x
25kg thrusters 21x
seated pull up 15x
time: 5:40

2 round
sdhp 18 kg 18x
25 kg thrusters 18x
seated PU 12x
time: 3:09

3 round
sdhp 18kg 15x
25 kg thrusters 15x
seated pu 9x
time: 3:59

total time: 16:49

1 round was a not a good one, had trouble to find the good weight.

rowing machine broken, subbed running for rows - .5mi, 3/8mi, and .25 mi to mimic about the same amount of time it would take me to row the rxed distances.

1:6:59
2:6:20
3:4:46

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
45lb Thruster x 5-5 65lb x 5.

As Rx’d: 7:46 - 6:47 - 4:58
Foam roll after

Compared to 060522: 16:34 - 12:34 - 9:42 with 45lb SDHP and 65lb thrusters

32/m/6'/190

As rx'd

5:09
4:31
3:16

subbed SDHPs for rowing

rd1 - 5:09
rd2 - 6:36
rd3 - 6:25

subbed SDHPs for rowing

rd1: 5:00
rd2: 6:26
rd3: 5:24

F/20/155/5'8"

Doing the last 2 WOD's (15 K, 120 PU&Dips) at the Globo gym I work at due to time conflicts made me appreciate my affiliate that much more. HC2 is awesome!! Went in before work for this one.

6:17/4:54/3:47

#55 Thrusters, jumping chest to bar pullups.
My rowing is finally improving! I'm getting close to a 2:00 500! I love crossfit.

Row 1000 meters SUB 100 SDHP
85 pound Thruster, 21 reps
15 Pull-ups
7:45

Row 750 meters SUB 75 SDHP
85 pound Thruster, 18 reps
12 Pull-ups
7:08

Row 500 meters SUB 50 SDHP
85 pound Thruster, 15 reps
9 Pull-ups
4:55

100 sdhp
85 pound thruster, 21 reps
15 pull-ups
10:13

75 sdhp
85 pound thruster, 18 reps
12 pull-ups
12:20

50 sdhp
85 pound thruster, 12 reps
9 pull-ups
6:12

can't kip my pull up's, really hurt my time

OH MY! That was rough.....

1) 4:40
2) 6:27
3) 5:33

I went hard right off the start and ended up hurting my last two times. I am just coming back off a knee injury, you guys are killing me!

Sub'd SDHP for rows.

R1: 6:51
R2: 4:16
R3: 2:30

I took R1 way too easy, since I I still have scabs on my arms from the 200 SDHP a week ago?

YEAH BUDDY!!
Good workout, i might do it again tomorrow.

as RX'D with a little tarvel time to get from the rowers to the thrusters and pull-ups

oz 85# Kristen 45#
5:59 7:36
5:02 6:08
3:44 4:11

good WOD

30yo/M/6'4"/209#

120 Dips and Pull Ups yesterday!! This was cruel and unusual punishment....gotta love it!! First round was not good, felt better about 2 and 3. BTW, Tommy Gun is a sicko!!

As Rx
8:10
6:13
4:37

m/46/6'2"/218

Scaled puppies

Sdlhp
45lb thrusters
pull ups

Rd1 6:39
75
21
10
rd 2 4:36
50
18
8
rd 3 2:50
25
15
6
2min rest after each round and a nap afterwards woo!

as rxed

7
8:30
7:15

way harder than i thought

Ok, so Concept 2 came up with the 10:1 ratio to get us to buy rowers rather than the SDHP????

as Rx'd
11:00
10:39
9:26

I have not rowed alot but the SDHP with 45# seems a LOT harder.....

The Pack:
1st Rd: 9:38
Row 1000 meters (5 damper)
65 pound Thruster, 21 reps (Saw the Wizard at 10 had to drop and come back)
15 Pull-ups(Assisted/Jumping)

2nd Rd: 9:37
Row 750 meters (5 damper)
65 pound Thruster, 18 reps (Pukie sounded like he was coming)
12 Pull-ups (Assisted/Jumping)

3rd Rd: 6:26
Row 500 meters (5 damper)
65 pound Thruster, 15 reps (Took the lid of the trash can just in case but finished strong)
9 Pull-ups(Assisted/Jumping)

I still suck at pull ups and my intensity wasn't there today on the row, I think my thruster form is bad, I'm so smoked I pause with the bar overhead, probably not a good rest position.

I asked this last time we did FRAN and nobody answered; SHOULD THE BAR BY ON MY CHEST AS I THRUST UP? LIKE A PUSH PRESS?

My elbows touch my knees which I thought was part of the form but then my bar ends up hovering over my knees about 6 to 8 inches in front of my clavicle. Is that bad form?

Any advice?

As rx'd,

Rd 1 - 7:12
Rd 2 - 6:12
Rd 3 - 4:18

All sets unbroken except Rds 1&2 thrusters

bwt:153

rxd...5:22, 4:55, 3:56

Round 1: 5:18
Round 2: 5:16
Round 3: 3:45
Total: 14:18

Haven't felt this discouraged halfway through a WOD in longer than I can remember. Pull-ups done chest to bar.

F/38/5'6"/140

rnd 1: 11:47
100 SDHP (35#)
45# Thrusters 21 reps
12 pull-ups (oops, was supposed to do 15)

rnd 2: 9:57
75 SDHP (35#)
45# Thrusters 18 reps
12 pull-ups

rnd 3: 6:24
50 SDHP (35#)
45# Thrusters 15 reps
9 pull-ups

M/40/5'11"/175

rnd 1: 13:02
100 SDHP (45#)
70# Thrusters 21 reps
15 pull-ups

rnd 2: skipped it--no energy

rnd 3: 11:00
50 SDHP (45#)
70# Thrusters 15 reps
9 pull-ups

m/40/5'6"/150

tied two 25# plates together for sdhp
thrusters as rx'd
pu on ring

rnd 1:11:00
rnd 2:10:00
rnd 3:7:00

this was a real butt kicker felt like quiting after rnd 1. thrusters are way too difficult. should have lowered weight. had to keep the xfit spirit up. this is the best workout ever. i felt this more than the 15k.

5 sets of HH clean+push press 3 reps after warm up.

As rx'd: R1 6:05
R2: 4:55
R3: 3:38

Sub'd SDHP #45 for Row

Round 1: 4:06
Round 2: 3:36
Round 3: 2:54

5:48
5:20
3:57

Awesome workout! Thanks Coach!

As rx'd:

Round 1 - 7:44.709
Round 2 - 6:30.607
Round 3 - 4:18.300

If anyone else is looking for a good, visible stopwatch, checkout:

http://www.online-stopwatch.com/large-stopwatch/

42/168 Performed outside - 103 degrees

Went straight thru no rest periods

100,75,50 reps on bowflex for rows.
85# Thrusters and CTB pullups

5:19
5:52
4:36

Total - 15:57

45# thrusters; all other as rx

7:41
7:00
5:11 (last three pullups were ugly)

per usual, pull-ups killed me...all sets required breaking into 3 sub-sets on the pull-ups.

F/29/5'9"/155

6:08
5:36
4:28

As rxed.
People thought Sofa and I where out of our minds moving the rower from one floor over to the sq rack in our Globo gym.

It is hard getting my mind back into the game.

However it was all Good and Fun.

m/24/6'1/216

as rx'd

R1:7:49
R2:7:28
R3:6:02

30/M/190

as rx'd

R1 - 7:01
R2 - 5:48
R3 - 4:51

23/m/5'7"/149#

In the past I've scaled Fran to 65#. Today was my first foray into higher numbers. Scaled to 75#; don't think I'd have finished with 85#.

Rows:

4:05 - 1010 meters
3:20 - 764 meters
2:22 - 513 meters

I was really gassed on the last set of rowing, but the first 1K felt really good at about 1:57 pace.

Took about 20-30 seconds to get from rower to barbell.

Thrusters:

7-7-7
6-6-6
6-5-4

Thrusters slowed me down a ton, as usual. Right knee feels a little stiff and funky after the last set... might have to take tomorrow off if it's knee-centric (not that thrusters should be knee-centric in the first place).

All pull-ups unbroken. Nailed the butterflies each time on the rings... felt great.

Total times, including the slight overage on the rows, and the time between stations:

8:00
7:23
5:55
-----
21:18

Felt like my times were pretty good until I saw everyone else's. I suck.

Avoided flopping for a few minutes, but eventually succumbed and made a nice sweat angel. 107 degrees and HUMID today.

m/38/6'1/195

R1: 5:38
R2: 4:28
R3: 3:46

m/14/6'/160

R1: 6:47
R2: 6:19
R3: 5:32

m/12/5'1/110 (45lb thruster)AKA "THE Train"

R1: 8:32
R2: 6:23
R3: 5:00

5:52
4:59
5:55

The rowing kicked my A$$; last night I did the CFE WOD on the C2 go figure today would be a rowing wod. Great workout Coach, Thanks again!!

F/23/5'7"/147#

Subbed 25# SDHP for row, 10# thrusters, and Jumping pullups.

R1: 4:30
R2: 3:40
R3: 2:38

35/M/6'/200

Warm-up 3 hrs prior, 30 min open water Swim

as Rx'd

6:32 - 3:38 Row
5:32 - 2:48 Row
4:40 - 1:55 Row

I left my log book in my car (idiot)!

As RX'd, Total: 21:44

Pull ups were terrible after yesterday!

M/26/6"/167

I left my log book in my car (idiot)!

As RX'd, with my 2 minutes rest between rounds. Total: 21:44

Pull ups were terrible after yesterday! Sorry for the correction.

M/26/6"/167

Didn't record set times. 30:04 overall, including 2 min breaks in between sets.

M/24/6'1"/210

Thrusters 95# rest as Rx'd

Round 1: 6:58
Round 2: 6:30
Round 3: 4:15

M 33/144/5'7"

Rd 1: 9:14
Rd 2: 7:15
Rd 3: 5:29

Row times seem unexpectedly good after looking at row times in the Trophy Case. Kinda makes me wonder about the calibration of my C2 rower. Hmmm...

Std warmup, minus the pullups.

Row as rx'd, subbed 30lb overhead ball throws for the dumbell thrusters, and 50% assist pullups

R1: 5:30
R2: 4:38
R3: 3:22

Great workout, but I shoulda pushed it a little harder!

m/21/175

Subbed 35# KB sdhp's for the row. 1:10 ratio.
thrusters-75#
ring pu's

7:00
6:30
4:30

M/31/5-10/255

After looking at some of the times posted I'm sort of disappointed. I didn't have a bar that would allow me to do kipping pull ups and I just can't pull 255#s up more than 1x on a strict so I had to do jumping pulls (w/ not more than a little calf jump) As Rx'd otherwise with SDLHP. I should have done more JPU's.

8:17
7:14
4:31

I'll make it up Monday (no rest day for me) Can't wait till tomorrow

M/24
Bwt: 195

At Rx'd (C2 with 85# thrusters and kipping pullups)

1st round: 5:58
2nd round: 5:00
3rd round: 3:15
Total: 14:13

I have a love hate relationship with my concept2, but I'll take it over running 400's anyday.

Light warmup

Rd 1: 5:45
Rd 2: 4:41
Rd 3: 3:26

Total workout time: 13:52
Total time: 17:52

Awesome workout. I was sucking wind hard by the end of round three. Only broken set was pullups on round 2 (8
+4) because I was a wuss.

36M/5'9"/177#

5:21
4:01
2:41

12:03 Total

33/m/72"/180

1.I hate you nob!
B.I just threw up in my mouth a little bit.

1st 7:14
2nd 6:00
3rd 4:40

subbed SDHP's for rowing (1sdhp/10m)

1st round: 7 mins
2nd round: 5 mins
3rd round: 4:10 mins

(had to stop to add weights to bar between SDHP's and thrusters in each round)

M/200/73"/43

As rx'd:
9:30
8:10
5:40

Slowed the pace today as I've felt sore from previous workouts. Also doing the CFE workouts.

as rx'd

9:55
7:53
5:51

M/38/150

After yesterday's 120pu's and 120dips, I was hurting on the first round. I couldn't really time it effectively because I had to do the workout at Gold's Gym (out of town). I got a LOT of funny looks from guys doing the standard 3X10 bench press, curl, lat pull workout. Also, I convinced my brother in law to come try it out with me. He's pretty out of shape and has never done anything like this before. He had to run to the bathroom to throw-up during round two :-)

After the first round, my muscles started to feel better and it went much smoother. These workouts are very addictive. Plus, waiting for the next day's WOD to get posted is like opening a special gift each night! Heh heh heh!

M/165/68"/33

Modified for lack of equipment:

Rows subbed with Sumo Deadlift High Pulls - 1 pood KB
Thrusters subbed with handstand pushups and squats
Pullups as RX'd - but sets of 20/18/15

Times per round:
6:11
5:00
3:55

Modified to 75 lb thrusters. and breaks during reps of thrusters and pull-ups
6:55
8:00
5:35

subbed 95# Thrusters

R1: 6:45
R2: 4:56
R3: 3:05

Total:14:46

Probably spent @ least 1 min going from Row to thrusters and pullups

27/m/202/5'10"

as rx'd

1- 7:38
2- 7:15
3- 6:14

Very nice mix of exercises.

9:14
6:52
3:43

33/M/176/6'00"

As rx'd:

Rd 1: 6:15
Rd 2: 6:00
Rd 3: 4:16

All events done outdoors - Black flag conditions.

Dan D.
www.CrossFitStickers.com

10:31
6:37
6:24

Crossfit helped save my life today.

My WOD was to climb Castle Peak just outside of Aspen CO, elevation 14,265 FT. A modest 14'er in terms of difficulty and exposure.

My partner and I left the trailhead(11'200 FT) at 6:00. Hit the summit at 8:45. There is still a fair amount of snow at these elevations, not so much on the climbs but in the basins and colouirs.

Walking across the lower basin(13500 Ft), after the descent, which is a totally flat walk across a snowfield to the last real descent, I dropped through the snow and fell 25-30 ft into a hidden crevass. I blacked out for a minute or two and tried to to regain my vision which was difficult because of all the blood that was steaming down my face and into my eyes. From the bottom looking uup, I could see the crevass was about 4" wide and about 100" arcoss. All totally invisible from the top. I was able to ice axe and climb my way to within 15" of the opening were it turned to a complete vertical wall of ice.

My partner was able to go and find another climber but no one with rope. After an hour and a half, with 40 degree runoff wate soaking me to the bone instantly, hypothermeia was not that far off. By then , enough climbers had shown up to strap together 2 strands of anything available(dog leashs, belts, webbing, nylon cords)and anchor them to 2 ice axes buried in the rotten summer snow just past the lip of the crevass. One for each hand to grab and try to pull myself up.

Given that the lines were soaking wet and my hands were't able to grip because of the cold, I told them they needed to fashion several loops that I could use as hand holds. No chance for use of feet as the wall was vertical ice with water running down it.

They pulled the line up, made loops and told me to give it a shot. If I missed a hold or slipped I would clang further down the rock and ice drainpipe. I knew the closest cell signal was about 3 hours away, let alone response time.

Hoping the anchors held, I reached for the first hold and grabbed from one hold to the next, enough to get me about 14-15 feet and over the edge.

Sorry for such a long story, But the point being, at one point, after thinking I may die here, I realized I must be able to save myself. I had great help but if I wasn't confident I could pull myself up a small,skinny rescue line, I might not see the light of day again.

Thanks Coach!

Your impact reaches people in ways you couldn't imagine.

I'm still here because I KNEW if someone got me a rope(or a combination of dog leashes belts, webbing, etc.) I could save myself.

PULLUPS,PULLUPS,PULLUPS!

I've never been so happy to walk away from something with only 60 stitches in my head.

29 yom, 180 lbs

7:23 7:23 6:23

sdhp, no access to a rower

I have been watching the site for awhile now, checking out WODs, there are 3 other people in my gym that are CrossFitting. I have watched and admired but never tried. Today was the day! I was very impressed with the workout, never really thought I could get such an awesome workout in so little time. I am used to lifting for well over an hour, so this just seemed like maybe not enough....but I have to say Wow! I honestly thought I was going to toss my morning shake!

34F/135/61"

No rower here, subbed SDHP's with broomstick only.
Thruster done with a 20# preloaded curl bar.
Pullups assisted with 55% of BW.
2 min rest

Round 1 5:00
Round 2 4:15
Round 3 3:30

I am looking forward to what tomorrow has in store for me to go along with my 11 mile single track ride!

Rather brutal
7:16
6:28
5:39

m/37/175

As RX C2 at 4
7:23
7:00
5:20

Binky f/36/? C2 at 6

8:49
7:14
4:49

150lb assist on pullups and thrusters at 35lbs

as rx'd
kept total time
24:24

hello all

This is the first workout that I've completed. My total time was 28 minutes 48 seconds. Since I am a beginner I modified to 15lb thrusters and took a break during the 1st and second round
Overall I thought it was a fun routine.
Hello John M. !

F/28/110

1: 9:21
2: 8:01
3: 6:11

Drop thrusters to 65pounds
pull-ups from a dead hang
after yesterday these pull-ups killed me
If there are more tomorrow I might cry.

Now what I don't understand is why for Fran is the men's weight 95lbs and the women's 65lb and today's WOD the men's weight is 85lb (ten full pounds lighter) and the women's is still 65lb!

I subbed 60lb thrusters. Mainly because the short barbell that I could bring up to the rowing machine only comes in weights divisible by 10.
Also had to run downstairs for the pullups since the pullup station by the rowing machine kept on being occupied when I finished my thrusters. (So actually could have done the thrusters upstairs, with rx'd weight, oh well.)

9:40 Legs didn't want to cooperate on the thrusters

? forgot to start the stop watch, but should be closer to the time on the third round than the first.

5:30

anyone else on Bragg frustrated by the total lack of C2 rowers at the mwr gyms ?

7:15 / 8:50 (wtf?)/ 6:20
SDHP's sub'd

Attended Day 1 of CrossFit Level 1 Cert. Got 13 on the Bottom Tabata Squats, and a 6:27 Fran, slower than my previous faster time, but strict guidlines on the reps (had to do 25 pull ups on my first set, thanks Pat), so a 100% legitimate time.
Level 1 Cert definitely worth it, especially since I'm not trainign at an affiliate, now I know how to properly complete the workouts; and the instructors are First Class!!!!!!

9:15 / 9:30 / 7:05

24/m/158/69"

8:08
6:25
4:20

as Rx'ed.

Sometimes I'm embarrassed to post my times...guys (and girls) nearly twice my age are leaving me in the dust. I guess I won't be in the Crossfit Games for a few years...

Rxd

R1: 8:01
R2: 7:01 (rower was taken, 4 min rest before I could start R2)
R3: 5:29

had to run up a flight of stairs for pullups
6:02
5:50--rowing deteriorated horribly on last two rd
4:15

arms became rubber after first round. still think my body is replenishing from 15k--been eating carbs like there's no tomorrow(obviously not zoning yet)

M/35/198#

As rx'd.

5:57
5:21
4:01

Nice workout.

F/25/108

9:30
7:40
5:00

Used 55 only

Times sort of approx missing stopwatch had to use clock

M/30/182/6"1'
Completed indoors in Japan (cheated basically)
as RXd

1st: 6:13
2nd: 5:20
3rd: 3:18

Felt like puking during all three...felt like doing 3 frans back to back. WTF? 2 mins rest was adhered to except for the last one rested for 2:20 on accident (so I guess you can add 20 secs to the 3rd push). This was fun and painful. As usual my first time doing this one and can't wait to beat my next time.

Not sure how I feel about this WOD. Kinda fun, but not really.

Thrusters actually felt easy today, but I had to break up the first two sets 15/6 and 12/6 to keep my exertional headache from flaring up too much. Last set unbroken.

Would have been faster if it wasn't for extra rest w/headaches.

As Rx'd

6:11
5:02
3:38
Total elapsed time (including rests) 18:51

M/24/6'2/193

UGH! Have a pointer finger fingernail hanging on by a thread and kipping pullups are hard to do under these circumstances. So scared it is going to rip the rest of the way off.

7:20
6:50
4:20

M/32/210#/6'4"

As Rx'd

5:50
4:50
3:30

As Rx'd for women weight (55# Thruster)

7:37
6:22
4:18

This workout was brutal! Starting out rowing too fast and the thrusters today feel much heavier than ever. Throuhgout the workout I could not catch my breath...feel like a brick was laying on top of my lungs.

11:22
8:16
6:09

This was hard but good (I just started doing the WODs)

Hi, Trainer J

Warm-up: 500m row on C2

Just getting back into steady workouts due to new job requirements.

Row 1000 m (4:50)
21 reps 35# thruster (7/7/7)
15 pull-ups (5/5/5)
10:15

Row 750 m (3:42)
18 reps 35# thruster (6/6/6)
12 pull-ups (4/4/4)
9:32

Row 500 m (2:36)
15 reps 35# thruster (5/5/5)
9 pull-ups (3/3/3)

89.6 deg F in garage gym this afternoon

Almost met Pukie--felt really bad at the end (in a good kind of way)

F/59/5'6"/131.8

8:50
6:44
4:33
Used 2 20lb dumbells and jumping pull ups

Round 1 sub 3/4 mile run for row-10:43

Round 2 sub 1/2 mile run for row-7:03

Round 3 sub 1/4 mile run for row-3:39

Did not complete - leg cramps. Could only muster pull-ups after first round. :(

As Rx'd:

Rd1 6:54
rest 2 minutes
Rd2 6:06
rest 2 minutes
Rd3 5:14
prostrate on floor 15 minutes
hobbled out of gym and considered heading to ER

Great WOD. I think my favorite yet

Dave

I am also curious if total weight includes barbell poundage? Three weeks in and lovin' every minute.

as rx'd

7:48/6:13/4:30

18:31

21:04 total time

Round 1 = 9:03
Round 2 = 6:55
Round 3 = 5:16

As Rx'd except did 95 pound thrusters.

as RX'd
8:30
8:09
6:11

fun workout

M/36/142
2nd WOD today,
@ work, as rx'd w/ ring pull-ups,
round 1, 7:23
round 2, 6:01
round 3, 4:30

M50/197#

WOD: as rx'd...

Round 1: 3:36/2:20/2:32 = 8:28
Round 2: 2:44/2:41/1:28 = 6:53
Round 3: 1:57/2:26/1:32 = 5:55

Total time (not incl 2 min. rests) = 21:18

Notes: Lost time in transitions. Very demanding WOD. Swam afterwards.

As rx'd
Rnd 1. 6.55
Rnd 2. 6.53
rnd 3. 5.55

All as RX'd

Jack
1st: 10:21
2nd: 9:24
3rd: 7:10

Sam
1st: 12:56
2nd: 13:33
3rd: 10:56

Mike
1st: 9:41
2nd: 9:16
3rd: 7:03

Rd 1- 8:20
Rd 2- 7:58
Rd 3- 6:41

22:59 exertion time

26:59 total time

Temp at 29 P: 108.9
Temp in Crossfit Ripper: 99

m/39/5'4"/140

-- 45# SDHP in place of rowing
R1: 6:49
R2: 6:53
R3: 5:38

subbed 45# sdhp for row.

8:41
5:57
4:00

Good workout.

Fran Gone Bad as rx'd

R1 - 7:08
R2 - 6:07
R3 - 4:22

f/27/128 used 65# thrusters

round 1-7:54
Round 2-5:40
Round 3-4:14

as rx'd:
7:46
7:24
6:00

Had to walk the length of the globo (gold's) to get from the rower to the barbell rack. Oh well, that's life.

Interestingly enough, there was another guy just finishing up the same workout.

75 SDHP 45#
15 Thrusters 65#
10 Jumping Pull-Ups
8:47

50 SDHP 45#
12 Thrusters 65#
8 Jumping Pull-Ups
7:11

25 SDHP 45#
9 Thrusters 65#
6 Jumping Pull-Ups
4:14

195#

as rx'd
round 1 - 4:46
round 2 - 4:11
round 3 - 2:55
total time - 11:52

Substituted the rowing for running--> Never sweat so much so, quickly. Body is feeling nice and tender . . .

Run 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
5:05

Run 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
4:30

Run 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
3:27

13:02 total

m/210/33/6"0

As Rx'ed

7:13
6:05
5:02

So for the first time, I saw Pukie off in the distance. He came around each round of SDHP, but luckily we never actually met. He tried to stop by after I was finished too, kinda lingered around for awhile then finally left. After reading comments today it seems I wasn't the only one. But here’s how it went.

1st Rnd
75x45# SDHP
15x45# Thrusters
10 Band Assisted PU
8:14

2nd Rnd
50x45# SDHP
15x45# Thrusters (unbroken)
8 Band Assisted PU
6:16

3rd Rnd
25x45# SDHP
15x45# Thrusters (unbroken)
6 Band Assisted PU (unbroken)
3:27

thrusters rnds 2,3 should have been 12,9

23/M/171/5'11

round 1: 8 minutes
round 2: 7 minutes
round 3: 7 minutes

did the rows on the rower, did 90# thrusters (pre set weight bar incriments of 10, figured 90 is better than 80) and strict pullups, some kipping.

with 90 pound Thurusters:
8:35
7:01
5:09

BW 70kg

As Rxed
C2 Rows
40kg Thruster
Kipping Chins

Rd 1
6.41
Row 3.45.3

Rd 2
5.45
Row 2.51.5

Rd 3
4.14
Row 1.51.2

Charlatan, yes, that's bad form. Keep the bar in the rack position & against your chest. Download & watch the vids. It should be clear.

as rx'd:

16:43

I meant as rx'd:

6:43
5:40
4:00

Subbed assisted pullups as the regular ones are still just out of reach,

7:06
7:42
5:34

I also accidentally did Push Press instead of thrusters. (Not sure why I spaced on that!)

Rounds: 6.50, 5.56, 4.15
Row times: 4.11, 3.15, 2.08

Notes:
Scaled to 45lb thrusters. In hindsight 55lb would probably have been about right.
ROM on thrusters better though - but still need more hip pop.
ROM on pull-ups still awful with my 'semi-kip'
Aim on rows: To row 1000, 750 and 500 within metcons at sub 4.00, sub 3.00 and sub 2.00 respectively.
Catching up this WOD from yesterday - waited till Sunday morning til gym was quiet so no-one stiole my bar/pullup bar!
Didn't feel right all day yesterday, still not on top form today TBH...

as rx'd

round 1: 6:47 (3:42 only the rowing)
round 2: 6:01 (3.01 only the rowing)
round 3: 4:17 (2.02 only the rowing)

Total: 17:05

6:56
6:15
4:45
Subbed 40# Dumbells, no bars on same floor as rowers at the Globo

Did rounds 2 and 3 only subbed 45lb sdhp for row. 88lb Thruster.

3.40
3.22

as rx'd
1: 09:10
2: 06:52
3: 05:49

Rd 1 - 7:22
Rd 2 - 5:45
Rd 3 - 3:29

As Rx'd, killer WOD.

SDHP for Rows:

6.27
6.25
4.14

This one was heavy..

F/129

1000 meter row
85 lb/65 lb thrusters, 21 reps
15 pull ups

Crashed after the first four reps on the 85 lb thrusters so I then dropped down to 65 lb thrusters, which was more manageable. Pull- ups were broken all over the place but they got done, 4- 5 at a time.

9:39

750 meter row
65 lb thrusters
12 pull- ups

Used 24 lbs assistance on Gravitron for second set of pull- ups.

8:35

500 meter row
65 lb thrusters
9 pull-ups

4:56

Thrusters killed me on this one. As rx'd:

10:19
9:31
7:10

m/31/5'9"/171

as rx'd

8:15
6:48
5:21

jason /m/31/160 sub sdhp 45lb for row

1. 7;20
2. 7:00
3. 6:31 total: 20:51

as rxd, apart from 88lb thrusters

5:53
4:47
3:35

all sets unbroken.

4:55
4:09
3:01

done yesterday

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work

back to big box for

800m run, cfwu, 400m run, introduce friends Jill n Jenny to rowing, warm-up row 500m

WOD:
65# thrusters

rnd 1 - 6:11
rnd 2 - 5:15
rnd 3 - 4:30

shouldn't have sprinted that warm-up 500m. haha.

As Rx'd with women's weight (65lbs)

Rnd 1 7:08
Rnd 2 6:27
Rnd 3 4:24

Rowing the last 500m was so hard; it felt like I was in slow motion. Awesome workout!

6:04
3:49
3:42

as rx'd

7:36
7:15
5:09

Replaced the row with runs and no pull-up bar. Did 20lb kettle swings instead.
7:00
5:50
4:07

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
--
time 5:22

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
--
time 4:09

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
---
time 3:10

- OlliS

6:33, 5:42, 4:02

as rxd a day behind

morning workout to beat the heat, only 93 index

Round 1 7.25
round 2 6.17
round 3 4.23

WOD ,6.10,4.42,3.53.
felt ill again after,thrusters is the killer for me every time,luv it.

as rxd a day behind (repost to note had to do SDHP no rowing machine)

morning workout to beat the heat, only 93 index

Round 1 7.25
round 2 6.17
round 3 4.23

m/42/200/5'11
modified WOD: shoulder pain prevented 85 lb thrusters so subbed 135 squats, otherwise as rx'd
7:35
5:05
5:02

as rx'd

times = 6:57, 5:54, 4:48

Had to do WO @ about 75% intensity
recovering from oral surgery earlier this week

Subbed SDHP for rows (45#)
75lb thrusters (Ready to move up to 85lb)
Jumping pullups

Rnd 1: 6:11
Rnd 2: 6:09 (that sucked!!!)
Rnd 3: 4:54

Great workout!!!!

1000/21/15 = 7:11

750/18/12 = 6:04

500/15/9: 4:51

37/6'2"/195
Colorado Springs

Angel from Santa Cruz stopped by to workout with us today and we had a great workout. Good job!

Times w/2 minute rest between sets:
Brent as RX'd
Rnd 1: 6:38
Rnd 2: 5:55
Rnd 3: 4:21
Total: 20:57

Angel: w/25kg thrusters
Rnd 1: 9:15
Rnd 2: 7:57
Rnd 3: 5:55

Shane : as RX'd
Rnd 1: 7:04
Rnd 2: 6:08
Rnd 3: 4:06
Total: 21:19

M/31/5'9/212

Subbed 45# SDHP for row.

Also scaled from 85# to 75# for thrusters.

Took very short rests when needed

7:33
7:22
5:58

This was an ass kicker. Pukie's cousin Vurpie stopped by at one point :) Still sweating profusely an hour and a shower after this workout.

Wifey
F/37/5'3/144

3 rounds using 20# kettle bell SDHP and 25# for thruster

6:40
4:40
3:08

She battled pukie too.

41/185

5:55
4:53
3:43

36/M/225

Subbed runs for rows; 75# thrusters

8:17
7:08
5:40

m/24/5'10/185

(sub'd SDHPs for rowing)

Round 1 - 7:39
Round 2 - 6:57
Round 3 - 5:16

I probably went a little past the 2min rest period between rounds.

This workout killed me... I went and sat in the bathroom afterwards because I swore I was gonna puke.

Subbed 45 SDHP for rows, rest as rxed

4:36
4:14
3:44

1 9:57
2 8:13
3 ? gym closed early

40/M/175

45# SDHPs for rows (100, 75, 50) and 90# for thrusters.

7:59
6:05
4:24

Just wasn't feeling it today...

M/22/6'/164

No erg (sadly), so I made some sub's and did this at a track. Two minutes between rounds.

1) Run 1200m, 21 jumpies, 15 pullups - 4:05
2) Run 800m, 18 jumpies, 12 pullups - 4:53
3) Run 400m, 15 jumpies, 9 pullups - 4:30

M/24/5'10/148

Forgot to take the 2 min rest between sets and check each round time.

75# Thrusters instead
Total time: 20:46

Killer!!!

Rx'd
R1=4:49
R2=4:00
R3=2:55

M/23/150 GregAWu

As rx'd except 1st round did 18 instead of 15 pullups:

1 - 6:14
2 - 5:13
3 - 3:11

Edit: round 3 is wrong should be:

3 - 4:11

rested 3 minutes inbetween each round.
used 55 for sdhp instead of 45
used 105 for thrusters instead of 85

11:05 / 11:55 / 8:50

Vance

Had to make some creative substitutions. I don't know how to appropriately sub equal amounts of "work," so someone let me know how bad my numbers are here. It seems like I should have done more thrusters - anyone?

Subbed 100-75-50 50# SDHP
Subbed 27-24-21 50# Thrusters
15-12-9 Pull-ups

5:21
4:28
3:29

30/m/195

day late again...

as rx'd.

round 1: 7:24
round 2: 6:09
round 3: 4:56

I subbed 45# because of quad strain:
8:10
6:47
4:13
19:10 Total

Hubby - as rx'd
7:15
9:35 (He had a visitor...)
5:40
22:30 Total

Todd - 65#
7:44
6:47
5:34
20:05 Total

4:57/4:31/3:00 as rx'd

22.m.133.65"

as rx'd but without the 2 min breaks (forgot)
26:02

M/31/6'1"/220

55 lb thrusters and jumping pull-ups.

1 - 6:42

2 - 5:07

3 - 3:49

31/m/190

as rx'd

Round one - 7:41
Round two - 5:57
Round three - 4:33

Rnd 1: 12:52
Rnd 2: 10:40
Rnd 3: 5:52

subbed sdhp 100, 75, 50 for row

Round 1 6:44
Round 2 5:08
Round 3 4:12

37m/5'10"/171.5

Back in the saddle after mooving. First work out in storage shed.
1000row
21-95thruster
15-45lb kb swing
750row
18
12
98degrees Hot!
6:03
5:40

As rx'ed
rd 1 7:21
rd 2 5:35
rd 3 4:18

Total of 21:14 with the rest.

Melissa total was 28:32 including the rest times. Subbed 45# for the Thrusters, did assisted pullups with 55# assist.

19:51 subd sdhp's for row

subbed sdhp 100, 75, 50 for row

Jim 48/M/160
Round 1 6:54
Round 2 7:12
Round 3 4:54

Mark 28/M/230
Round 1 15:23
Round 2 11:35
Round 3 7:14

took it easy today, taught my wife the thruster, she likes the movement and nailed it right out of the box then did the third round 3 times for comparison

1st 4m10s
2nd 4m30s
3rd 4m20s

tough workout for the metcon impaired

31/m/170

cfwu x2 minus pull ups

subbed rows for sdlhp 100, 75, 50

1st-8:16

2nd- 11:26

3rd- 6:16

almost met punkie between rouonds 1 and 2

M/23/5'11"/195

sub'd SDHP for rowing
R1 4:14 (100 SDHP)
R2 4:14 (75)
R3 3:11 (50)

Pretty brutal, laid on the ground for like 5 or 10 minutes afterwards. Gotta love it.

M/46/175/5'10

1st rd 6:00
2nd rd 5:10
3rd rd 3:55

M/36/5'9"/158

Okay, so I jacked the first round by putting the row machine on the wrong settings... ON the 2nd and 3rd rounds I used the rower I was use to and understood what I was looking at. Needless to say, I went too long on the first set. It was my mistake though, so I counted the times just the same.
Rnd 1= 10:46
Rnd 2= 5:45
Rnd 3= 4:02

32/M/69/203

Sub'd SDLHPs for Rowing, 10:1 ratio:

Rd 1 - 8:40.5
Rd 2 - 8:34.1
Rd 3 - 6:50.1 (found odd second wind during thrusters)

Followed by 20 mins on the bike. Fantastic WOD! Grip was shaky during yesterday's WOD, so today it was downright sh1tty. Can there be such a thing as too many pullups?

Nic - 1. 5:52 subbed SDHP
2. 6:57
3. 5:02

Katie - 1. 6:40 subbed SDHP (PVC), 35# thruster, band pullup
2. 7:10
3. 4:13

F/37/141ish/5'4"

Yesterday's "Heavy Jackie plus a few rounds"
Pack:
Row 1000 meters
45 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
45 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Chopped off the last round. Wasn't up for 30+ minutes of metcon.
12:23, 9:56.

28/m/5'10"/149

70-lb instead of 85-lb thrusters (usually use 75 lbs for Fran so that scaling seemed reasonable). All else as Rx'd. Rower and racks on different level so lost 30-45 s each round on that. 2-min intervals guesstimated.

9:40
11:00
7:30 (did 12 instead of 15 thrusters...doh!)

Ouch. I might think twice before doing this one again.

5:38 / 5:04 / 3:58 rx'd

Round 1
7:34
Round 2
6:07
Round 3
5:13

Scaled to 58# thrusters and subbed running for rowing. All running distances were run on the road and the distances are very approximate.
5:54/4:56/3:33

20 85# SDLHPs
10 85# thrusters
9 pull-ups

5:01
5:11
6:23

42M/170

1: 7:39
2: 6:42
3: 5:01

Brilliant workout---very difficult esp. thrusters

Subbed 35 lbs kettlebell for sdlhp...round one:9:28. Round 2: 9:32. Round 3: 6:56. Still smoked from Michael and squats, no intensity, and I freaking hate sdlhp...ouch, this one sucked.

6:29
4:36
3:35
w/ 20lb vest

7:19
5:44
4:28

Used 2x25# DBs to conquer the equipment challenge at the gym. In a test afterwards, this sub seemed considerably heavier than a 55# barbell thruster. 2X20# seemed more equivalent. I had Tariq try it too! It is amazing how much harder thrusters are with 2x dumbells versus the barbell.

Round 1:
Subbed SDLHP for all rowing.
8:58
Round 2:
7:21
Round 3:
5:47

I realized that I am absolutely awful at Sumo Deadlifts. Thanks for making me realize that I suck at another exercise.

13:59
10:35
8:55

Shoulder said 'boo' so I went with a CF Calgary WOD from a few weeks back.

2K row + 150 sit-ups = 12:31. Was hoping for much closer to 10 minutes but the sit-ups, which were unanchored, were brutally slow. It's not that they were broken up horribly, I just seem to reach terminal velocity very quickly with sit-ups. It may be due to my large, heavy skull and my long spine. My row was actually 7:15 so, as you can see, sit-ups took forever.

Frigging beautiful workout.

Subbed 45# kettlebell SDLHP

5:08
5:04
4:20

Subbed 55# SDHP
8:20
8:49
7:28

Did workout but lost piece of paper I wrote results on. First was over 8 min, second over 7 min., and third over 5 min but no exact times

forgot to add I used 70lbs for thrusters

55# KB

Looks great, will probably do this tomorrow.

Gotta say, I went rock climbing this weekend, and crossfit definitely carries over into that realm, both in terms of physical strength and mental toughness. Very gratifying.

m-20-160

65 pound thrusters

5.44
4.44
3.17

47/191#/5'11"/M

1st round: 10:38
2nd round: 10:55
3rd round: 9:11
No rowing machine. Substituted 100/75/50 SDHP's (45#).

25/M/175

Sub'd SDHP @ 45lbs for Row. Bar to ground. 100x75x50

1. 7:00
2. 6:25
3. 5:00

M/35/188

As Rx'd
5:35
4:57
3:24

Still suck at rowing. Guess I need to watch a few of the technique videos. I felt sorry for myself in the 2nd round then pulled it together.

Subbed SDHP for rowing with two 22.5 dumbells, thrusters and pull up as rx'd

rd 1 - 9:42
rd 2 - 8:17
rd 3 - 6:17

as rx'd

Rd 1: 6:00
Rd 2: 5:11
Rd 3: 3:23

Bwt: 165

As Rx'd

6.51 6.28 5.31

33/M/183

as rx'd

5:47
4:52
3:46

28/198/5'11"

as rx'd

1st: 7:32
2nd: 6:20
3rd: 4:58

total time 17:27

32/M/185

as rx'd

1st: 9
2nd: 8:06
3rd: 4:30

Big globo gym, took time to walk to station and load the bar on the 1st round

Did these on Sunday. First Time

Subbed SDHP 45# for rowing (broken)
Thrusters as rx'd (broken)
Subbed Jumping Pullups

10:55
9:35
6:42

I would rather Row than do the SDHP (first time). They were ridiculously HARD. Too much resting as a whole. I was glad I was in the (work) gym alone...too much howling. Thought I was going to die.

25/M/5'8"/135

Rd 1 - 8:20
Rd 2 - 6:58

(rower was taken at this point. had to wait 5 minutes instead of 2)

Rd 3 - 4:10

scaled up thrusters to 40kg (88lb)

8:37
7:19
5:39

Rnd1:
10.09

Rnd2:
8.17

Rnd3:
6.00

total:
24:26
------

rowing on #10
scaled down thrusters with 30kg (65lb) barbell
pull-ups alternated og and ugrip.

7:40
6:35
4:32

Done Donkey Kong style as I had to go down a hall and two flights of stairs to get from the rower to the weight room. Hurt the times a bit but I appreciated the quick breather.

Great workout.

6:58
6:35
4:51

Had to substitute the sdhp for the row.

sub'd SDHP
1st set : 6:51
2nd set : 5:23
3rd set : 4:51
sore forearms

CFWUx3
Total time 33:14
Took it easy, Scaled down to 65lbs thruster
misread instr. did not break for 2 min and recorded rnds seperately. Felt poor, still recovering from bad resporitory cough.

as rx'd

round 1 9:45
round 2 8:55
round 3 6:30

still trying to perfect the kipping pullups, damn pullups get me everytime

as rx'd

round 1 9:45
round 2 8:55
round 3 6:30

still trying to perfect the kipping pullups, damn pullups kill me everytime

Steve
M/46/171
Times include 40 second walk from rower to PU bar ect.

Round 1: 7:32
Round 2: 5:57
Round 3: 4:28

Did this one Sunday.
No rower; sub'd 100/75/50 SDHP 45lbs
rd 1: 11:49
rd 2: 14:21
rd 3: 10:58
hurtin' today
justin 34/m/215

Charity-
57# thrusters, chest to bar pull-ups
6:30
5:09
3:27

M 33 /181 / 6'2.5"
Subbed 1.5 pood russian KB swings (to face level, not all the way up)
5:30
4:22
2:58

Time for KB swings were
2:50 for 100
2:06 for 75
1:25 for 50

I've done
1k on C2 in 3:19
500m in 1:28
and would say the 2:50 for 100 russian kb swings equals about a 3:40 1 k time in effort
and the 1:25 for 50 kb swings equals maybe a 1:45 time for 500m in effort.

Nice WOD. Thank you.

6:37/8:52/4:50 with 45lbs KB SDHP sub for row. 3 min rest and 5 min rest periods.

m/31/5'9"/195lbs

subbed 45# SDHP's

all else as Rx'd

6:27/5:36/4:31

What a horribly good feeling!!

AL:
7:46
8:26 (rowed 1000m by mistake)
4:44 (rowed 250m to make up for it) 20:56 total (minus rests)

Ryan:
9:06
8:11
7:05 total 24:22

Taylor:
9:10
7:00
5:50 total 22:00

Good WOD

8:33
6:48
5:14

wow i musta been tired when i posted above...

checked my notes from that workout and realized it should be

rnd 1 - 6:11
rnd 2 - 5:15
rnd 3 - 3:28

38/m/238

jumping pu

9:06
6:54
5:16

Warm-up= 21 Burpees

Scaled:
40# SDHP, 50 reps
40 pound Thruster, 12 reps
8 Pull-ups

40# SDHP, 35 reps
40 pound Thruster, 9 reps
6 Pull-ups

40# SDHP, 25 reps
40 pound Thruster, 8 reps
5 Pull-ups

Times= 5:03, 4:13, 3:08

Sub: SDLHP 10kg , 1rep/10m row

9:32
10:03
7.53
=27:18

Comment: Thrusters SSUUCCKK (more correctly: I suck at thrusters), took >4:30 each set. Splitted to fives. Pullups felt like resting in comparison.

as rx'd:

round 1 6:44
round 2 6:09
round 3 4:23

17:16 total

tough one but very happy with time.

65lb thrusters
assisted PUs

round 1 - 10:38
round 2 - 9:05
round 3 - 9:19

m/23/6'3/222

As Rx'd

1 - 6:31
2 - 5:13
3 - 3:48

Thanks Dan for the upgraded rowing components.

as rx'd:

5:56
5:17
4:17

Youch, that was a rough one. I thought the 750m row would never end....

As Rx'd

Round 1: 7:55
Round 2: 8:05 (had to wait for pull up bar)
Round 3: 4:45

Total : 20:45 Work + 2x 2 min rest

This one was difficult

As rxd
5:51
4:48
3:27

m/37/235

as rxd
9:26
8:46
6:29

rxd

8:00
6:49
4:33

total 19:22

Did this one in lunch time so no warm up..

times per round

Round 1:
5.43

Round 2:
5.41

Round 3:
4.38

Sub'd rows for sumo's :S

felt like fight gone bad:S:S

We have dub'd this workout "Fran H2O" because it is basically Fran with a little time rowing in the water :)

32/M/5'10/155

subbed SDHP's with 45# KB for the rows
used 2 35# KBs for the thrusters
dead hang pullups, still don't have the kip down

7:14
6:32
5:01

total
18:47 + 4min rest

m/37/185

17:06 total. Did the workout unbroken. Only had 20 minutes so I couldn't take the 2 minute rests. woohoo!

m/30/182

7:09
5:33
4:38

total: 17:20

As rx'd:

Round 1 - 6:10
Round 2 - 5:05
Round 3 - 4:03

Total: 15:18

Round 1 - 9:35
Round 2 - 8:45
Round 3 - 6:32

Subbed 30 lb thrusters and assisted pullups

M 38 183

CFWU (-)

RD 1-6:34
RD 2-5:32
RD 3-4:27

as rx'd

9:44
8:59
8:40

should have pushed harder on the last round. Also could have rested less between exercises.

M/19/6'4"/190

ONLY DID EASIEST 2 ROUNDS DUE TO TIME RESTRICTIONS (ALSO DIDN"T REST FOR 2 MINUTES)

RND 1 = 5:26, HR = 142
Row 750 meters/85# Thruster, 18x's/12 Pull-ups

RND 2 = 4:20, HR = 158
Row 500 meters/85# Thruster, 15x's/9 Pull-ups

PEAK HR = 173

Had to scale weight to 50, 45, 40 and do jumping pull ups as my arms were dead from previous work out. Approx time: 10:30, 7:20, 5:25

My legs were dead at the end. Great work out.

Did this one after the run of 800m and 400m backwards.

1000 m row
21 thrusters (50lbs) Sorry ladies, I'm just weak! lol Make sure my A## was hitting a ball each time though. Still have to break those up 5 to 8 at a time.... S@#ks!!
15 PU/ Kipping unbroken!

750 m row
18 thrusters
12 PU/ Kipping all unbroken

500 m row
15 thrusters
9 pu/ kipping and unbroken.
total time:28:45

The PU's actually felt like a break ;-) Go figure!

Used 20# SDHP (2 10# plates)
30lb PVC pipe for thrusters.
Begginer pull-ups (invered rows).
The amount of reps was as rx'd.

15:20, 11:40, 9:20

As rx'd : Fran + row = "Frown"

1- 6:27
2-5:13
3-4:11

Very hard one! I was seeing stars from the end of the first round onward. All thrusters broken. 12,9/9,5,4/ 6,5,4

Just began rowing so next time I hope to get sub 6, sub 5 and sub 4 minute round times.

7:57

2:42 rest

6:33

2:00 rest

4:56

As Rxed
7:32
6:39
5:41
Brutal. Its like Fran on a boat. A sinking boat. ugh.
26m 6'5" 222#

M/28/163/6'0"

Subbed SDHP for rowing at 1:10 ratio

1. 13:15
2. 18:25
3. 13:20

Total: 45:00

Wow.

Correction:

M/28/163/6'0"

Subbed SDHP for rowing at 1:10 ratio
Subbed jumping pull ups for real pull ups

1. 13:15
2. 18:25
3. 13:20

Total - 45:00 (not counting rest times)

Thanks coach, may I have another? :)

M/26/5'9"/181

As Rx'd. Sub - SDHP for Row

7:10
6:50
5:00

m/35/5'10"/195

This KICKED my ass!!!
subbed knees to elbows for pull ups in xfit warm-up
subbed the sdlhp for rows with 50#
my thruster form still sucks because I only have a 50# curl bar bell so I have to do them with a back pack with my wife 20# db's in it on my back to add weight.
Only disadvantage of summer vacation when you're a teacher and coach is no gym at home.

rd #1 5:31
rd #2 5:50 did 20 thrusters because form was better at the end once I got rythm but had to sitch to jumping PU after 5 or 6
rd #3 5:08 each PU was in isolation

I'd like another chance at this one, I know I could do better next time.

Subbed SDLHP 100/75/50 for rowing
Round 1 - 12:00
Round 2 - 8:00
Round 3 - 6:00

Jessica B:

sub 20# SDHP
sub 40# thrusters
sub 50# assist PU

rnd 1 8:29
rnd 2 7:52
rnd 3 5:21

Jeff @ work
Rower damper on 6.
Chest to bar pull ups.
All rows about 1:58/500m pace.
Thrusters and pull ups unbroken.
Forgot to time first round it was probably about 5:30ish.
Round 2- 4:10
Round 3- 2:59

17:21 or very close to it

did this one with "Griff" today:

sub sdhp 100/75/50
sub 75lbs for 85lbs
chins as rx'd
19:00 total for "mutant" Fran-public school grad, can't read well

M/26/165#/5'10"

As Rx'd

5:35
4:40
3:22

5:58
5:48
4:51

m/28 6'1" 200 lbs

1- 9;19
2- 6:51
3- 5:46

could not hold on to the pull up bar becuase of yesterdays pull ups

22:40 total as rx'ed...equipment separation around the gym prolly cost me 2 minutes or so

C2 broken, sub'd .66 mi, .5 mi, .33 mi. So a little farther run.

Can't find the paper I wrote it all down on, I'll repost if I do.

Either 7:41 or 7:14
6:00
Somewhere around the sub-5 mark, 4:43?

Dillon
F/29/5'10"/155

Thruster w/ 45# bar, Pull-ups at level 10 on Gravitron
1)7:53
2)6:22
3)4:40
That was horrible.

26/175

Subbed rows w/ 45lb SDHP

3:55
2:51
1:55

M 29 6'2" 188 lbs.

as Rx'd

5:39
4:30
3:27

that was awesome...

I did some cleans before hand so maybe could have done better.. no idea.. kept 500 splits under 1:55 always.

Ouch!!

39/M/6'2"/200

Row 1000 meters (4:04.1)
85 pound Thruster, 21 reps
15 Pull-ups
Round #1: 6:10

Row 750 meters (2:51.1)
85 pound Thruster, 18 reps
12 Pull-ups
Round #2: 4:54

Row 500 meters (1:52.8)
85 pound Thruster, 15 reps
9 Pull-ups
Round #3: 3:23

just did this today

subbed sdhp for rows
100 sdhp
18 85#thrusters
15 pu
and so on...
took 22 minutes not including rests

kicked my butt but fun

m/23/215/6'3''

Did this after coming home from cabin... Forgot about rest, so no rest. Total Time 18:34

M/24/160

As Rx'd, but 65# thrusters instead of 85#

6:22
5:24
3:56

M/24/205/6,2

As Rx´d (40kg/88# thruster)

6.13 (ro:3.28)
6.27 (ro:2.46)
4.52 (ro:1.48)

Need to sort out my pullups!

Great workout. Killed me!

M/27/182
As Rx'd
1:5:32
2:4:57
3:3:37
Pulled a trashcan next to me during this one. thought I was going to Puke.

m/55/190
8:52
7:18
5:37

30/m/200\
as RX'd

6:34
5:38
3:41

IN MAINE!!!!!!!!!!!!!!!!!!!!!!!!!! Home sweet Home

subbed SDHP

8:05
7:20
7:00

almost met pukie during the 2nd and 3rd

one of the toughest workouts I have done thus far

95lb Thrusters
8:35/6:53/5:22

27/6'8"/215

6:07
6:36
4:31

34/m/6'2/186

1. 5:25
2. 4:33
3. 3:33

modified this one, instead of rowing or SDHp
I did Double unders
5:49
100 DU
95 lb thrusters 21
15 Pullups

5:00
75 DU
18 thrusters
12 PU

3:40
50 DU
15 Thrusters
9 PU

This one was a good workout. First time for me
AKA Tito
190 Male 28 yr

Ouch.

7:00
6:04
5:07

As Rx'd.

M/27/175/5'10"

7:06
5:50
4:23

As rx'd. Tough one, 85lbs was heavy.

M/57/185

asRx'd 7:00 min
5:30
4:00
Total= 16:30, Dynamite work-out

Age 52/BW 250#
Round 1 = 8:38
Round 2 = 7:25
Round 3 = 5:30
Then 2K tempo row @ 2:28 pace (from CrossFit Endurance site).

as rx'd
round 1 = 8:00
round 2 = 6:00
round 4 = 6:00

39/m/175/68"

M/39/221/73
2xCFWU (no dips or pullups)

Sub'd SDLHP for Rows (no rower)

1st round:
100 SDLHP (45#)
11 Thrusters (90#)
10 Thrusters (80#)
10 kipping pullups
5 jumping pullups
time 15:00

2 min rest

2nd round:
75 SDLHP (45#)
18 Thrusters (80#)
6 kipping pullups
6 jumping pullups
time: 14:00

2 min rest

3rd round:
50 SDLHP (45#)
15 Thrusters (80#)
9 Kipping pullups
time: 11:00

THAT SUKT
Ciao
Gene

6:45
5:30
4:30.

Just brutal.

50 sdhp
21 60lb thrusters (broken)
15 PU (broken, trap headaches)
35 sdhp
19 60lb thrusters (broken)
12 PU (broken)
25 sdhp
15 60lb thrusters (not broken)
10 PU (broken)
No breaks between rounds due to broken sets
30 min.

Can now do back extensions!! No more good mornings!! I'm a beast!!

48/m/140
7:59
7:34
6:29

f/39/65"/135

65lb thrusters (broken)
jump pullups (broken,little knee bend-hi bar)

1st:9:19
2nd: 8:22
3rd: 6:06

RX:
7:38
6:31
4:29

1000 m Row time 3.30)
21 Thrusters
15 Pull-ups total time 6 min

750 m Row (time 2.30)
18 Thrusters
12 Pull-ups total time 5 min 10

500m Row (time 1.39)
15 Thrusters
9 Pull-ups total time 3 min 57

9:15 1st round
8:15 second round
7:45 3rd round

Subbed dumbbell thrusters for barbell. They were hard started at 70, moved to 50 for last set.

Times, approx:

8:30
7:30
5:30

M/25/6'1/185

40# db 4 thruster

5:34
5:52
4:30

Total = 15:56

Sub SDHP for row
Had most difficulty with grip during SDHP, had to keep stopping to reset grip
9:45
9:30
7:45

M/25/5'9"/170

90lb. Thrusters, rather than 85lb.

5:48
5:25
4:12

RX

7:22
6:39
5:20

bw 203/30
as rx'd: 28:08

Row 1000m
60ib. thrusters x 21
assisted pullups (10 pin) x 21

Row 800m
60 ib. thrusters x 18
assisted pullups (10 pin) x 18

Row 500m
60 ib. thrusters x 15
assisted pullups (10 pin) x 15

7:57

7:53

~5:40

M/34/180lb/6'3"
as rx'd
7:09
6:12
4:46

Awesome work out. Sometimes I'm glad I work out first thing in the morning on an empty stomach.

EJEJJJEJEEEJEJEJJJEJEJEJJEJEJEJEJEJEJJEJJJE
M/35/167
6:35
5:10
3:50

subbed sdhp's for row

6:54
7:09
6:00 had a hard time with sdhp's...lower back kept bothering me resulting in bad form on the last 50!

not one of my better workouts for sure!!!

Jennie: F 27 160# 5'9"

Round 1= 7:28
Round 2= 6:43
Round 3= 4:35

RD 1: 6:01
RD 2: 5:08
RD 3: 4:10

Thrusters should be called ass kickers!!

m/33/5'9"/180

5:15
4:42
3:29

1st day back from being out sick for 4 days. Good to get back on the horse.

5.41
4.50
3.12

This was fun

32 yrs, 5' 6", & 166 lbs

10:10 (75 lb thruster, 9 pull-ups)
9:03 (75 lb thruster, 7 pull-ups)
7:43 (75 lb thruster, 9 pull-ups)

wow, previous post got banned for saying the s-word.

m/37/175/6'2

used 40# dumbells for the thrusters

6:57
5:57
4:28

5:41
5:09
3:50

subbed 65# thrusters b/c of shoulder (but it's getting better!)

6:12
4:41
3:24

M/44/170

As Rx'd
1. 7:34
2. 6:16
3. 4:59

30/m/5'10"/225

As rx'd
8:49
7:01
4:49

Wow, that was tough. I did the full 85 lbs and it kicked my a$s.

25/5'9"/135

9:51/8:53/7:16

31yoa/146lbs

7:30
6:59
4:41

19:10 Total

(yeah, I'm still getting the hang of the C2. Its a killer. Also, I accidentally did 18 reps of the thrusters on the first round, so had to do 21 on the second)

9:06
6:32
4:58

9:06
6:32
4:58

Rounds: heart rate: average/max
8:05 160/176
6:37 165/178
5:28 163/177

Round one 7:05
Round two 5:50
Round three 4:20
Subbed 55lbs thruster (weak shoulders)

21-15-9 reps of...

pullups
footstool thrusters (no dbs)

4:23

then some running

7:20
6:43
4:26

Total - 18:29

M/31/170

8:01
7:00
6:03

as rx'd

subbed 45# DBs for the 85# BB on thrusters.

Pull-ups - C2B

R1 - 5:11
Rest 2 min
R2 - 5:20 (...or 4:20, messed up the time I think.)
Rest 2 min
R3 - 3:50

Totally underestimated that workout. Each round, the pull-ups felt like the 3rd round of "Fran".

work out done at YMCA work out behind due to illness on sunday and monday.

rnd 1
1000m row =3:55 min
85lb thruster = 1:36?
15 pullups (100lb assist) = 1:25min
T= 6:56 min

rnd 2
750m row = 3:17
85 lb thruster x 18= 1:06?
12 pullups = same assist = :38
T= 5:02 min

rnd 3
500m row = 2:20
85lb thruster x 15 = :36
9 pullups = :30
T = 3:26 min

7:55
6:47
5:25
55#thrusters

32 male
165 lbs
as rx'd

7:03
5:47
4:10

As Rx'd:

1. 8:01
2. 6:53
3. 5:08

Dead

Debbie:

CFWU x 3

50 x 35lb SDHP
21 x 25lb thruster
15 x ring row

2 min rest

35 x 35lb SDHP
18 x 25lb thruster
12 x ring row

2 min rest

24 x 35lb SDHP
15 x 25lb thruster
9 x ring row

5:18
3:44
2:59

8/6/08
KBS and I woke up early to do a version of this one
I did bar 1 and she did bat raises
21,15,9 of upright rows,thrusters, and pullups

6:20 -- thrusters split 15/6, pullups split 10/5

5:37 -- thrusters split 12/6. pullups split 9/3

4:16 -- thrusters split 10/5. pullups split 7/2

post -- swam 6 laps (one at a time, then rest for 30 seconds)

dont remember the exact numbers. Hard to think clearly enough to remember the times.

something like:
6:30
5:30
then 4:50

7:00

5:40

3:53

M,38,155
subbed 70# thrusters
8:38
7:40
5:42

31/m/190

As Rx'd

Rd 1 - 7:21
Rd 2 - 6:29
Rd 3 - 5:04

33/M/198

5:50
5:10
3:24

Total = 14:24

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Subbed SDLHP for the rows and used 80# thrusters

1 - 7.5 minutes
2- 10 minutes
3 - 6.5 minutes.

Sumos were killer all broken sets.

As rx'd:

6:39 (row @1:50 pace)
6:08 (row @1:58 pace)
4:14 (row @1:58 pace)

Coming off an 18 hour fast with lunch at noon and a cliff bar at 3:30. Felt like I was going to pass out at the end, which is unusual for me. Will do this on a full tank next time and see if it helps.

NO WATCH, AS RX'D, VERY PAINFUL

ROW TIMES WERE
1000 - 3:42
750 - 3:00
500 - 1:55

as rx'd:
7:05
5:55
4:22

tough workout

Row 1000 meters
75 lb. Thrusters X 21
15 pull ups
Run 800 M
75 lb. thrusters x 18
12 pull ups
25 lb. SDHP x 100
75 lb. thruster x 15
9 pull ups

21:29

as Rx'd:

Rd 1: 7:54
Rd 2: 7:18
Rd 3: 5:19

1: 6:47
2: 6:09
3: 4:42

Harder than I thought

Read wrong... did rows with...

rd 1. 21 thrusters-18 pu's :6::59
2. 18 " 15 " :6::35
3. 15 " 12 " :5::57

m/33/5'4"/145

didn't rest between sets

subbed 80lbs for thrusters

20:30

M-30-185-5'8
As Rx'd
8:16
7:30
5:03
Had to walk across the gym from rowing macine to thrusters otherwise, maybe I could have been faster.

as rx'd w/ 42lb assist for pull-ups

16:00
10:00
7:45

Thrusters killed my time ... first time doing prescribed weight so i'm still happy :)

m/49/151/68"

as rx'd, except 87# thrusters

Rd 1: 7:13
Rd 2: 6:06
Rd 3: 5:00

M/22/6'1/180

done on 8/9/08 as make up

as Rx'd

round 1: 6:22
round 2: 5:18
round 3: 3:59

felt surprisingly good after 2 week hiatus

i didn't notice we were supposed to take a 2 minute break, so i had no breaks except the short walk from the pullup bar to the rower

8:21
7:33
6:02

1 KM row / 65lbs thruster x 21 / 15 pull ups
12:57
Skip middle set
500m row / 65 lbs thruster x 15 / 9 pull ups
6:55

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

Forgot my time. Wasn't that great. Tough workout.

28/m/175

subbed SDHP

5:06
4:52
3:55

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: half mile run to the gym

WOD: Row-Thrusters-Pull ups

8:55
6:59
5:45
3:58 (I did an extra round to make it "more even" (Its a sickness)

Row: Damper setting 6. My technique is getting better but I still need to attend a row cert, I am slow with all rounds averaging about 1:55 per 500 meters.

**** I had to run from the rower down a flight of stairs and about 50 meters to the weight room for the Thrusters and Pull Ups. It probably took 45 seconds to navigate.****

85 pound thruster: What fun those were. I'm glad coach said 85, 95 would have been tougher and 115 would have changed the METCON into, well I don't know, s_ckier for sure :>) All rounds broken into 9 reps on the first set with a ten second break and then another 9 reps, etc. until complete.

Pull Ups: All strict with chest to bar at the top and completely locked out at the bottom with my head through. first and second sets broken third and fourth set unbroken.

I did a fourth set of 250 meter row, 9 85 pound thrusters and 6 pull ups just to make it more even. I thought that it just looked unfinished. By the time I finished the fourth round, I was through :>)

Cool down: half a mile run.

Have Fun, Train Hard,

Billy

Row 1000 meters -- sub SDHP 45-lbs 100 reps
85 pound Thruster, 21 reps
15 Pull-ups

Time: 9:33

----------------
Rest Two Minutes
----------------

Row 750 meters -- sub SDHP 45-lbs 75 reps
85 pound Thruster, 18 reps
12 Pull-ups

Time: 8:28

----------------
Rest Two Minutes
----------------

Row 500 meters -- sub SDHP 45-lbs 50 reps
85 pound Thruster, 15 reps
9 Pull-ups

Time: 6:22

Finished it but didn't really time it after being sick for a week- probably took 54 minutes to do it

29/5.10/192/M

88lb thrusters for all, otherwise as rx'd

round 1: 6:45

round 2: 5:35

round 3: 5:03

total: 17:22

Died pretty hard in last round.... sweaty rower handle!!

Subbed double-unders (35/250m) for rowing.

6:05
5:22
5:05

m/34/5'9/174

CFWU - 3. 7 PU 1st set. 12 pushups 2nd set. 4 HSPU - 3rd. Superman. Burgener.

7:24
7:06
5:18

Should have pushed harder on 2nd round. Too much time between row & thrusters.

Then went to park to meet local Crossfit affiliate & did 400m, situp, pushup, burpee, squat workout.

39m220
10:00
9:00
6:00

5:04, 4:10, 3:10 as rx'ed, first test for the shoulder in weeks and it held up. Thrusters and pull-ups unbroken but there were plenty of 'pregnant pauses' between the higher reps of round 2 and 3. Warm-up lame, intensity low today, just glad to get through it...

44/76"/190

subbed 45#kb SDHP for rowing (1 rep = 10 m)

9:25
9:50
7:20

34/M/185

Subbed #55 SDHP 100/75/50
#95 Thrusters

5:51
2:00 rest
5:13
2:00 rest
3:43

Total: 17:56

1st 5:02
2nd 4:17
3rd 2:47

total 12:06

M/165/40/5'11"

2 weeks behind but gaining!

65lb thrusters and 70 lb weight assist PUs (healing shoulder or so I hope)

10:20
9:00
7:00

Nice work, Ken C!!

7.45/6.29/4.49

as rxd:

7:12
5:57
4:53

1st day back Ouch!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Row 1000 meters
21 20 lb DB thrusters
15 wt assist PU's

Row 750 m
18 20 lb DB thrusters
12 wt assist PU's

Row 500 m
15 20 lb db thrusters
9 wt assist pu's

Times: 7:22
6:44
5:09

45 # thrusters
PU on gravitron 95#

8.30
7.05
5.33

41/m/66/160

Not as Rx'd 6:09
Row 1000 meters
45 pound Front Squat, 21 reps
15 Pull-ups@ BW-76

Not as Rx'd 5:00
Row 750 meters
45 pound Front Squat, 18 reps
12 Pull-ups @ BW-80

Not as Rx'd 3:37
Row 500 meters
45 pound Front Squat, 15 reps
9 Pull-ups @ BW-80

Rested 2 minutes between each round.
Ouch. The rowing just about killed me. Thanks for the great workout coach!

MBA HHA
6:22 6:30
4:45 4:39
3:16 2:39

M/24/195/6'1"
As Rx'd
1 - 6:08
2 - 5:17
3 - 4:11

Awesome story #389

Chest to bar pullups. Chest to bar pullups are getting easier.

8:44
9:15
5:17

Total time, not including rest:
23:16.

M/23/5'11"/180

7:15
6:22
6:45

my pullups were really in rhythm today. they're getting a lot better.

Oops posted to wrong day. See 080806

http://www.crossfit.com/mt-archive2/003967.html

as rx'd

6:15
5:51
5:15

Scaled, subbed (and 12 days late):

For time:
Row 750m
60# thrusters, 15 reps
10 jumping pull-ups

Row 500m
60# thrusters, 12 reps
8 jumping pull-ups

Row 250m
60# thrusters, 9 reps
6 jumping pull-ups

14:02

Probably did a bit more than 750m on rows first round, since machine was broken (dead batteries). Did negatives on jumping pull-ups.

Oops, totally forgot about the 2 min rest and separately timed rounds.

M/33/5'10/172

Sub 35lb db for thrusters otherwise as rx'd using C2.

Round 1 = 5:02
(rest 2min)
Round 2 = 5:46
(rest 2min)
Round 3 = 3:49

Total time = 18:37

M/19/5'7"/173lbs

5th crossfit wod for me

Attempted without scaling, but subbed SDHP, found out I was too slow and going to run out of time so I dropped round 2.

Result 1: 14:10
2 min rest
Result 3: 13:00

-Had a big blister on my left foot from a burn, and a small one on my left hand from muscle ups yesterday
-After 30 reps, SDHP became the heaviest 45lb bar I've ever held in my life
-85 on thrusters was "easy" since I can pushpress about twice that and front squat triple it, but unfortunately I was so uncontrollably out of breath I had to break the sets up alot
-Pull-ups were fine, not remotely the challenging part of this wod
-I'm out of shape like no other for this kind of metabolic challenge

16:55 as rxd

29/m 175

as rxd 16:55

Rnd 1 - 9:56
Rnd 2 - 10:24
Rnd 3 - 6:50

Total - 27:10

Went out too hard on the rowing and needed to rest too long before starting the Thrusters.

Did this on 8/11. Of course, someone got talking to me in b/w rds 1 and 2, so I had 3 mins in b/w that one.

Total time (including rest) - 20:52. All rows under 2 mins/500m.

M35/86kg

Got confused and mixed up the number of reps. But did them all in the end.

CFWUx3 D8 -P

14.27
14.20
14.56

Total 43.49

28:12,wasn,t paying attn.did 21 thrusters for all 3, and only timed the whole thing

some other crossfitters were at my gym doing Fight Gone Bad, so I joined in with them...

Substitutions (due to shoulder):
* WB @ 12lbs
* 75lb deadlifts for SDHPs
* 16kg KB swing for push presses
* burpees for rowing (whoa that's harder!)

WB: 25 + 20 + 15
DL: 20 + 14 + 15
BJ: 10 + 9 + 7
KBS: 17 + 15 + 17
Burpees: 7 + 8 + 8

Total = 207

M/39/170 - get from Matt and re-post

44/m/166

sub high pull KB 53 lbs

7:43
5:47
4:00

two minute rests really help

Did as RX'd
8:08
6:36
5:09
Tough one...loved it.

Had to combine workouts so I cut this one in half:

500 meter row, 11 85 lb. Thrusters, 4 pullups
375 meter row, 9 85 lb. Thrusters, 3 pullups
250 meter row, 8 85 lb. Thrusters, 3 pullups

7:31 total for all three rounds

cfwu x 1
wod
sub'd SDLHP w/ 1 1/2 pood kettlebell for row
9:21
8:36
6:11
total 24:08

Row 750 meters
40 pound Thruster, 15 reps
10 Pull-ups
Forgot to start stopwatch

Row 500 meters
40-pound Thruster, 12 reps
8 Pull-ups with 200 assist on machine
9:00 min

Row 250 meters
40-pound Thruster, 9 reps
6 Pull-ups
3:26 min