OH NO, I'm going to die

Well this should be a good time...

Oh no my traps are gonna be fried! But this sounds like it should be good....Semper FI &...3..2..1..GO

great amazing perfect!!! This wod looks totaly amazing...3-2-1 VAMOS!!!....a question what is the 300 wod??

ewww 95# thrusters? I'll take those over SDLHPs. Those things bug me.

I guess I'll go for it Rx'd unless all the other chicks are doing it with.. what?...65#?

I was waiting for another shot at this one. Very disappointed with my last time.

YEEE HAAAA, GET SOME!

Get some

I better SOBER UP to get a grip on this one for tomorrow!!!

TOODLES!! :)

Nice WOD. I remember this one.

never done this one...how painful is it veterans?!

the sumo deadlift highpulls are what gets me because they're more form intensive...can't just meathead the weight around.

should one practice the moves alot before doing them with weights like 95lb?

I am new to CF. I thought this was where everyone posted their results/goals?

this one's going to be griptastic.....

do you do the double-knee bend with the sumo deadlift high pull as in the olympic lifts?

i find that if you don't its very hard to accelerate it and you end up having to use your arms a lot

#14 jason it's just a thread/forum. all things crossfit are kosher.

What is women's suggested weight for these?

Ugh... I did this a few weeks ago. I found it on the Navy Crossfit site, they called it "Embrace the Suck" It hurts...

Grip was the first thing to go on this one last time...then legs....then the carne asada burrito I ate a few hours prior. Uggg.

oooh - I love this workout. But, no gym for me for awhile. The one and only gym in the next town over is closed until Monday.

Been busy snowshoeing and cross-country skiing. A bit of active recovery I guess. Though got some pretty gruesome blisters on my feet.

Hope everyone had a very Merry Christmas!
Erin

Jill-I would say the women's weight would be 65# and just tear through it as fast as you can. Sometimes I like to up the weight but turns it into a bit more of strenth and less metcon...

Not sure if the gym is open tomorrow either. But I need to catch up...Couple days of EATING...ahhh.

Gonna be terrible when I get back to it.

Aloha,

Jordan

When I did this a few months ago, SDHP were definitely the worst. Since normally women do SHDP with 45# for FGB, 65# feels super heavy.

Well all I have to work with is 35 lb dumbbells. Well like 37.5 if you count the little bar but whatever. Either way I will be doing this WOD dumbbell style..

Oh, one more thing, Heather is amazing.

Ok, so I'm obsesed with shoes right now. I see that BMack wears the DC's for WODs n flats for runs. Are the DC's ok for box jumps and short runs (I saw BMack wearing DC's and running.) or will they tear up your joints. Should I swear off my cushioned asics and go for the DC's? I love to run in the asics tho. How about nike free trainers? Any feedback would be appreciated. Or, does it really matter what you wear on your feet?

7 rounds @ 27kg
(compared to 10 rounds @ 20.5kg last time)

F/33/63kg

What do you do after some wine with the family on Friday night?

You look at the crossfit website with your lady, of course.

You look a the "World-Class fitness in 100 words" for the zilionth time and realize that .... its not 100 words.

Here it is:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Far be it from me to not have a solution, here it is:

Eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Train the major lifts: Dead lift, clean, squat, presses, snatch and Clean and Jerk. Master the basics of gymnastics: pull ups, dips, rope climb, push ups, sit ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, hard and fast. Five or six days per week mix these elements in as many combinations as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Have Fun, Train Hard,

Billy

Hey CJ, Comment 25, If you POSE you won't have any problems with your joints and you can wear your flats.

Have Fun, Train Hard,

Billy

i have a question, is crossfit all most of you do, or do you guys do other things to workout as well, i.e. play another sport, do extra weight lifting, extra cardio, anything, or do you just mostly do crossfit?

Heather,
You are an inspiration! Im rooting for you to win it all.

Hey Todd, comment 29

My sport is crossfit. Having said that, I love sports, all kinds. My family has a very active lifestyle and we do lots of other physical activities including other sports. Right now I like rock climbing and MMA.

There is absolutely no need to supplement crossfit with extra cardio, weightlifting etc.

The only thing that you would need to supplement with crossfit is your own sport specific skillset. You can consider the "sport specific skillset" as the 11th physical attribute.

Crossfit takes care of the first ten physical attributes:

Cardiovascular / respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Have Fun, Train Hard,

Billy

thanks billy, been doing crossfit for only about 2 weeks and absolutely love it so far, was just wondering about other things, i love every sport too, particularly mma as well but im also training to be a fire fighter and have been doing many things specific to that, such as weight vest movements and cardio specific to that, love the way crossfit helps me prepare, thanks again

new one for me not sure how I missed this one before...or maybe the pain from it last go I've learnt to forget.

Started off thinking I'll get 10 rounds or so....then reality hit halfway through! I'd be lucky to hit 8-9.

As Rxd 8 Rounds

wipeout :-(

m/38/92kg/1.88

This WOD is my first crossfit workout.......I have been humbled by "light" weights, lol. Don't think I've ever dropped a loaded barbell like that before, but.....6 rds in 20 minutes, no worries though, next time I have a talk with this WOD, I'll have more rds in, that's a promise

something for me to look forward to tomorrow :)

what did she mean w/ the 10-minute/4-minute shower comment at the end of the video?

#36

I believe she meant, you gotta do, what you gotta do.

6 rounds +20sec

had to break up the sumo into 2x5reps.

great workout!

As RXd

5 rounds +5 Thrusters +7 HPCs +1 SDHP

SDHP was by far the hardest part of this.

6000' elevation here in Kabul also gave me a good case of THS (tiny heart syndrome).

I'm glad I did this before lunch or I would have wasted it on a date with Pukie!

M/44/6'3"/190

Felt pretty good, very nice combo.
Boots & Utes
9Rds+5Thrusters+1Clean
1st time with this one, not scared anymore. Next time will be 10 or better.

Comment #4 s'more -

the 300 WOD, or 300 workout is as follows:

for time:
pullups - 25 reps
deadlifts w/ 135lbs - 50 reps
push ups - 50 reps
24" box jumps - 50 reps
floor wipers - 50 reps (I use 135 lbs)
single-arm clean and press w/ 36lbs/1 pood kettle bell - 50 reps (I switch arms at 25 reps)
pull-ups - 25 reps

all exercises done w/out scheduled rest b/w stations. I did it in 23:45 last time.

If you don't know what floor wipers are, I would just google it. Quick explanation - lay on back on floor, press 135 until arms extended, maintain that press while bringing both feet to left plate, down to floor, up to right plate, repeat.

enjoy; great workout...

#27 Billy,

Good thinking, but don't count the little words like "and."

If you remove a couple big words it changes the meaning...
For example;
Remember you have to practice AND train the major lifts.
Both of those words are in there for a reason and need to stay.
Improvement in coordination, balance, agility and accuracy comes with PRACTICE.
TRAINING refers to activity that improves performance through a measureable organic change in the body.

I read this somewhere...CFJ maybe?!

Maybe change, "Routine is the enemy" to "Routine sucks!" ? :)

Maybe I need some wine too...

Cheers!

I wish Heather was my mom when I was 5...

As Rxd

9 rounds + 3 Thrusters

First time with this one. I was almost re-introduced to the oatmeal I had for breakfast.

What is with people writing RXd ?

i see this alot and i also see everyone listing there modifications it seems a bit redundant .
if you post a time and no mods doesn't that mean you did the work out as prescribed.

Morning Crossfit Nation, got a question for everyone:
I'm looking for a good Olympic weight set so I don't have to sub with dumbbells anymore. Anyone have a recommendation on a good bar of proper composition for Crossfit exercises that comes with 300lbs of weights? I can spend up to $500 US.

m/43/74kg
As rx´d
7 rounds + 5 Thrusters, 7 HPClean and 3 SDHP
Totally wiped out...

That was a killer!!
M/28/5'11/160
6 rounds + 5 thrusters 85 lbs

As RXed

6 rounds + 5 Thrusters, 7 Cleans, 2 SDHP

When this workout came around like two months ago I had just got back into crossfit and was only able to do 3 before I had to stop. Much improved.

Is there an award for most responsible mom of 2008? if so, my vote goes for heather! i can't believe that with the current prevelance of obesity and ADULT onset diabetes in kids, that some mothers would actually consider feeding children proper nutrition as DEPRIVATION! your children are lucky, heather...

27/m/190

sweet. thought i could get 10 but soon found out grip was gone.

as r'xd, 9rds

#29 Todd

Crossfit prepares me for many other sports and activities. In addition to the daily wod's, I also do the following:

Swim 3x/week
Run 2x/week
Cycle 3x/week
Football with son 4x/week

The mental challenges of completeing the wod's in better times coupled with better form keeps me in a positive mindset in my real estate business.

22/m/155

12 round, 2 PwrCln completed.
This one was AMAZING!

#25,
Any flat is great for CF, DC, all-stars, one-stars etc. They should be fine for short distance runs too. I wear my running flats for most CF that include a run and have no problem (besides they only weigh 6 oz versus how much you're asics may weigh)

Try a search for sauconny killkenny xc flats (no spike) you can pick up a pair for 30 bucks, just go up +1 size. Also, check out the pose website for other shoe suggestions.

never, ever, ever, do this drunk after a get together with friends.

9 rounds in 20:00 4 hours aster 6x5 reps of 165lbs clean&jerk

This is my first CrossFit adventure and posting. I read numerous articles posted to the Crossfit homepage and decided to give the WOD a try. I hated it enough to come back and see what tomorrow brings. I could only muster three complete rounds of the WOD. I see I have a long way to go…

Fit Mom,

You must be really drunk!! You have done this WOD before because I did it with you.. this was not pleasant.. We used 65# for all exercises. I remember the thrusters being easy for you.. Sucky for me.

1st time posting...this workout was a beast...

5 rds + 5 thrusters + 7 HPC

have experimented with crossfit for about a year, this is my 2nd week of going strong with each WOD.

M/29/5'9/190

6 rounds + 5 thrusters

I didn't realize 95lbs could get so heavy!

Allison- Not sure whether to do 95 or 65 either.

Something tells me though that I should do the 65 so as to burn off all these xmas cookies. I can't stop till each one is gone. And I can't throw them out. That would be a sin. It took too much time and love to make those babies. I'm starting to contimplate as to whether I should start zoning beginning the new year to get back on track. I've read so much on how the zone improves performance. I did try it before but gave up. Maybe I'll give it another shot.

Todd- Besides the wods, I play tennis 2x a week. I think it's a GREAT idea to incorporate some othe type of athletic endevour other then the WODS. Since starting CF a year and a half ago, my tennis has improved greatly!

35/M/78kg

8 rounds

As RX'd but with 2 x 1.5pood kettlebells (106lbs):

5 rounds.

14 rds

25/m/5'11"/200
9 rounds even as rx'd. 8 rounds + 5 thrusters + 7 HPC's last time.

#57....it's all coming back to me now that the Cap't Morgan has worked it's way out of my system~we were at the basketball court in the far corner...you were blasting through this and I thought the entire thing was just plain awful! :)

8 rds

OPT, you are a monster! Nice output!

6 rounds

31/M/190

as rx'd

5 rounds + 3 thrusters

as rx'ed

5 rounds complete + 5 thrusters and 7 hpc

Not looking forward to seeing this one again anytime soon.

M/27/190/6'4

as RX'd
7 Rounds

WTC

7 rounds and change. 204 lbs.

8 rounds

9 rounds +
5 thrusters

m/42/202/5'11

2nd post

8 rounds

Didn't remember doing this, however, 7 rounds last time with 7 seconds to spare. This time I stopped at 19 minutes, thinking I reached 20. Lying on my back for half a minute I realized I still had time on the clock and thus finished the SHPDL

As rx'd 7 rounds....

Heather, Way to represent all of the fit moms making healthy choices and getting it done!

Can't wait to do this WOD at our affiliate on Monday!

6 rounds
scaled to 55#
(how does any one do this with 95#!!! I wanna get there...)

as rx'd
8 rounds (1 better than last time)

this was a killer routine !!!
i completed 7 rounds plus 5 thrusters, it may not sound like a lot, but i am only 11 months out from shoulder reconstruction. 6 months ago i could only work out with 3 pound dumbells. And now 3 screws, a partially sawed off clavicle and 20 sutures later...
thanks to crossfit and all of the trainers invoved with this program, I have been following the web-site for about 5 weeks now.
37/m/5'11"/225

7 rounds
95 all rounds

2011

go chief

24/f/5'2"/86
9 rounds modified due to limited equipment:
5 thrusters @ 30lb
7 kettlebell swings @ 12kg
10 SDHP @16kg

F/20/160/68"
10 rounds + 5 thrusters and 7 HPC
Women's rx of #65
That WOD is a beast. I love it!

Wow I just did Angie and had my first Cross Fit Yack!!! Lets see if this one will be a repeat!!!

Dear Coach and Crossfit Community,

Crossfit is a saving grace in my life. I visit the main site daily and being part of this has pulled me through depression and difficult times at home - thank you so much for showing up everyday to post and put in the words and the work - everyone here is amazing!!

It will be helpful to have some feedback regarding pre-WOD nutrition. Specifically, I work out first thing in the morning ("rise and squat!") however, my intensity lags because I have not eaten in 7 hours (sleeping). Are there any suggestions for pre-bed meals, or something I can eat as soon as I wake? I am lactose intolerant and hypo-glycemic. Do let me know what you have tried and found success with.

Thank you - take care of you!!

Jen

As RXd.
11 rounds + 5 thrusters.
my shoulders and back are on fire!
thanks! :)
HOOAH

w/ 40kg:

Wes m/26/68"/153 - 8 rounds 15 minutes after Angie

Tom m/26/72"/175 - 8 rounds 25 minutes after Angie

What the hell were we thinking.

#86...you are ANIMALS! I keep procrastinating.....time to just get outta the pj's and get it done!

m/36/71"/204 lbs

as Rx'd

5 rounds + 5 Thrusters and 7 PHC

WTC

as rx'd

10 rounds (2 secs left ;) )

@ Vlijmen
@ -1 degrees celcius

(previous was 8 rounds & 5 thrusters)

CFWU x 3

Wod: 7 rnds as rx'd. Grip strength was shot on the 3rd round. Could have pumped more out if I could of acutally held the bar.

I don't have the equipment for this. Is there a sub?

M 42, 167

As rx'd 9 rounds (19:33)

Pr by 1 round

23M/5'10"/170
8 rounds as RX'd

Six as rx'd + five thrusters + seven HC. Globo had no chalk and no knurling on the middle of the bar; grip is shot.

As Rxd at Home 8Rs

8rnds +5thrusters+7hang cleans+6sdhp

as rx'd

as rx'd: 13rds

36/m/5'8"/190
ran 2 miles 19.10 with 34mph wind , ran into the wind on the last mile
rested about 4-5 min then did the WOD
as rx'd 6 rounds

#41 vikinblood thanks man i'll give it a shot soon Au Au Au....todays wod looks hardcore because that i got 5 5 5 blocks breakfast to fill the tank....3-2-1 VAMOS!!!!

6 rounds as rx'd
sore legs from the last "Back Squats"

TD 12

Modified "Angie"

100 Jumping Pull-ups/100 Push-ups/100 Sit-ups/100 Squats

Time: 30 min, 56 Sec

(several sets of 10 pushups without breaks/no pain with hands behind head during situps)

OOOOHHHHH i remember my forearms were feeling the burn last time. I have a feeling it's going to be the same thing. Going for 7.

dt in Missoula mt

m/36/170

as rx'd
6 rounds at 18:28 (stopped here cuz i had nothing left in the tank)

last time did 6 rounds in 19:50 so nice improvement.

womens weight-65#

9 rds + 5 thrusters,10 cleans, 5 sumos

32/F/128/5'6"

11 rounds
Rx'd (65#)

M/24/5'10"/200

as rx´d

7 rounds + 5 thrusters

as rx'd
7 rounds

Comment #84
Jennifer
follow Zone meal plans: definitely eat before you exercise, otherwise your performance will suffer and you won't benefit from the workout as much as you would with nutrition racing through you blood.

I played with marathon training on an empty stomach and a meal, definitely perform stronger and recover better with pre-game meal. I found an hour before exercise was best but 30 minutes before hand worked as well. I don't buy into the energy bars although they are a decent substitute for a good meal.

My favorites 2 eggs, half a slice of toast (or replace toast with apple/pear slices) and six almonds or 1/2 cup cottage cheese, small apple diced, small palm full of raisins, palm of almonds or walnuts seasoned with cinnamin and nutmeg (more cinnamin than nutmeg) takes less than 60 seconds to prepare and holds my sugar levels for 4 hours.

I've been crossfitting since May and love the emotional benefits of the exercise as well. Being able to see what other people are doing and feeling motivates me to push harder and compels me to return to the website several times a day.

keep your chin up

#84

It's definitely important to eat in the morning when you get up or at least within an hour or so.. I find that zone bars work. They give you the nutrition you need to get through the workout, but don't give you that full ( i might puke feeling). BUT then again, I am one to eat an egg breakfast and go running 10 minutes later.. So what do I know.

CFWU- 13 pu's @ 30 assist
30 lb. thrusters
40lb. HPC's and SDLH's
5 rounds + thrusters, hpc's and 7 sdlh's

M/40/6'0"/155

40kg

7 rds + 5 thrusters + 7 HPC + 2 SDHP

Felt sluggish the entire time.

9 rds

13 rds in 19:19....tried to start, but was too spent to do any more
M/5'8"/185

m/28/185

12/27/08
9 rds 5 thrusters 7 HPC 10sec left

hoping for 10 rounds but the christmas diet hasn't been good at all, but I still improved.

10/30/08
8rds 5 thrusters 7 HPC 7 SDLHP

as rx'd

five rounds plus five thrusters

33 yom 220 bwt

late 5k run last night to make up for a few days of sloppy eating
23:12 on treadmill no incline (:56 secs off pr)

this morning:
wod as rx'd
8 rds +5 thrusters +7 HPC +1 SDHP
forgot to check til after but did 9 rds last time.

did crossfit endurance workout immediately after:
30 secs work: 20 secs rest x 8
with treadmill at 7.5 and a 12 percent incline.

I love the idea that crossfit is my sport now and being the junkie I am I now supplement it with crossfit endurance. I know I shouldn't look at this way but if I got hurt in some men's basketball league or what not because of some guy that is still living the dream and I couldn't crossfit I might flip my lid.

33/F/5'10"/150

Used 1 pound more than last time because I didn't feel like messing around with the metal plates today.

w/ 66#
11 rounds + 5 thrusters & 7 HPC (a PR of two reps and with 1 extra pound on the bar - I'll take it!)

Jon H. comment 42, good thoughts on the 100 words thing, I agree with the training and practice comment and I like the change you made at the end. We'll get to 100 words without changing the meaning. By the way, I recommend wine, and I zone it with range fed beef :>)

Have Fun, Train Hard,

Billy

m/34/192

9 rounds - 2 weeks out from Triathlon!

bw 165

10 rounds as rx'd

m/27/171/5'9"

as Rx'd

8 rounds + all thrusters and 5 Hang-power cleans of 9th round.

I love that workout.

as rx'd

7 rds + 2 thrusters (pr)

compared to:

6 rds & 5 trusters, 7 hang power cleans

a little improvement

GOOD TIMES AS RX'D

wow...what a killer. i was not expecting it to go the way it went.

As Rx'd 8 rounds

M/32/170
Rx'd : 8 rounds

M/22/180/5'10

Took it easy today, as I had the last week off, so trying to establish consistency over intensity over the next week.

5rds plus 5 thrusters and 7 hang power cleans. 7 rounds was what I did last time.

Aye chee-wah-wah----
Last time I used 45# and did 9 rounds

Today 65#, 6 rounds EVEN <><>! YEEAAAHAAAAAAH!!!

+FIT ROX!!!

44/6'1"/190

as rx'd: 10 rounds

did that in about 19:30 and then said f@%k it. had a plan of a round every 1:30. that lasted for about 5 rounds. tough one.

9 rounds plus 5 thrusters and 2 cleans as rx'd.

80 lbs

7 rounds in 21:00

No subs

C-
65#
14 rounds

Mark
as rx'd 8 rounds

Theresa
as rx'd 7 rounds +5, + 7, +8

Both PR's

BW 174

as rx'd

11 Rounds + 5 Thruster/7 Hang Power Cleans

11 Rx'd.

3 rounds

50 lb thrusters x5
50 lb hang powercleans x7
95 lb dead lift x10

9+5+7+3, pr is 10 even.

45/M/153#

8 rounds plus 3 thrusters

M/33/70"/170

1 round as rx'd. Too much load for SDHP

6 rounds more @ 65 lb.

21/m/200#

8 rounds and 10 sumo's short of 9.

49m/5'10"/225
cfwu x 3
as rx'd
6 rounds
felt like crap

M/39/5'7"/180
8 rounds 00:20:15
Round 1: 95lb thruster,95lb HPC,95lb dead lift
Rounds 2-4: 75lb thruster,75lb HPC,75lb dead lift
Rounds 5-8: 65lb thruster,65lb HPC,65lb dead lift
Rounds 8-9: threw up breakfast...

30/m/5'11"/200

As Rx'd
12 Rounds (PR) by one round

This WOD is alot harder than it looks.

10 rounds x 45lbs... I think I won't be able to lift my toothbrush to my mouth without assistance tomorrow. :-)

F 5'4"/170

10 round as Rx'd. Almost a round slower than last. Felt like crap today. Low back was achy and seemed to be a limiting factor today. Hands blistered too. I'm not too happy with my performance today...

m/25/5'8"/150

As Rx'd: 6.5 rounds.

Christmas dinner and all its desserts have caught up to me. Had a great time working out at CrossFit Huntsville, though!

as rx'd

F 5'4''/ 118

7 rounds

SLC

I did 6 sets of this workout in the 20 minute time period. I was wondering if I was supposed to do the exercises in succession with no rest. I rested at the end of the three exercises. This was a problem as my forearms started to burn on set 3. I was only able to do 6 power cleans each set thereafter/ Should you be taking rest inbetween exercises? Or how should I train my forearms better?

Comment # 30 you inspire me.

Heather keep up the great work it's always fun to be challenged by someone like you. Godd luck we're rooting for you :)

As Rx'd 10 rds

f/32/5'4"/130

I love seeing all these chicks posting their scores! I'll be glad when the holiday madness is over and I can get back on track.

Today's wod w/65# :

12 rounds + 5 thr/7 hpc & 4 sdhp

AUGH! Almost got 13! It's a PR though, and that makes me happy. (Last time got 11 + 3 thr w/65#)

For those of you saying that it is necessary to eat before a WOD (I'm too lazy to go back and find the post numbers)...I would highly recommend you look into Intermittent Fasting (IF). There is plenty of information on Robb Wolf's blog, as well on the Performance Menu forums. Many people do the WOD in the morning on an empty stomach, often after a 14-16 hour fast, without any problems. Doing the WOD isn't like marathon training, your body has more than enough fuel in the tank for anything except for the most long, grueling WODs (read: Eva). Alot of the "need" to eat is a mental block - thanks to years of misinformation. Read up on IF and give it another go, I personally find my best results after a long fast.

- Alex

M/44/150

7 Rounds

gotta push harder

just an idea....but i think there should be a section under exercises and demos or under substitutions for no gym workouts, specific workouts you can do at home with no gym in case its closed for holidays or something

M 25/5'11"/225

8 rds. Finished with 15 secs. Wasn't about to start another set.

Scaled to 55#. 16 rounds. More of a "let's work on my shoulder mobility" than anything else - the thrusters got a lot easier as I went along.

9 rounds
dead

As Rx'd

10 rounds + 5 thrusters + 7 HPCs + 8 SDLHPs

PR by 8 SDLHPs

M/24/158/5'7"

Finally got that gym membership. I'll tell you, doing this with a barbell is much different than with dumbbells. Couldn't hold onto the bar well enough at 95#

6 rounds - 1st round as rx'd, 5 rounds at 65#

21/m/144
My 25 lb bumpers havent come in the mail yet,
but I have my 45 lb :)

w/ 135 lbs
4 rounds + 5 thrusters + 7 hang powercleans
thrusters and hang power cleans easy, unbroken. SDHP @ that weight killed my time, it took forever. The only other time I have done them at that weight was at the Mid atlantic Hopper

m/37/76/200

6rds + thrusters

myself 7 rounds and back cramped. 2 rds less.
overtraining with oly lifts.

Christa Solomon 11 rd +5 thrusters +7 HPower +4 SDHP
Glory Dawson 14 rds +5 Thrusters +7 HangPower

Both 65# rx

m/34/5'8'/150

Was ill the last two days so i'm making up for Angie in the morning then todays WOD.

Angie 13:43 new pr. Last time was 16:06

Will post more numbers this evening.

Stay Fit, NO!! STAY CROSSFIT..........

F/42/5'6/124

As Rx'd for women

7 rnds even

150 5'7.5" 33 yom

as rx'd 8rds + 5thrusters and 6hpc's
its a pr over the 8rds last time but i came out way to fast and cooked my grip way too early-

#84- i rise and slam down coffee and work out 20 min after doing so due to schedule most days- i am definately used to it but i do find on the very rare occasion that i work out later in the day that i perform better- maybe we should have our own performance postings as it is definately a different model-

M/19/5'6'/155

10 Rounds + 1 Thruster

Round 1 85# (SDHP too much)
Rounds 2-10 65#

Stood up pukie yet again. good WOD

Had to adjust this WOD for my shoulder. Thought back to exercises and equipment I haven't used in a while to put this one together. Used a loosely packed Henkin sandbag for everything:

5 right shoulder/right leg leading 18" step ups
7 right shoulder below parallel squats
10 right side cross loads from the floor to the 18" platform and returned to the floor

Alternated left side/right side for remaining rounds.

10 rounds + 2 step ups in 20 minutes. Very tough WOD. Legs shaking by the last rounds during the step ups; not sure I was going to get that left leg onto the platform.

Step ups done with full hip extension and both feet flat on the platform to count each rep.

Squats were interesting as the sand/shot/gravel inside the bag kept moving around...sometimes more weight was in the back, sometimes in the front.

Cross loads performed by standing perpendicular to the platform with the sandbag on the floor against one foot. Grabbed the bag without moving my feet and "deadlift/shrug/twist" the bag onto the platform at my other side; return to the ground for one rep. Reminded me of loading feed bags into the wheelbarrow on the farm; at least the platform wasn't going to tip over! Did the first couple rounds by grabbing the bag by the tabs at either end of the bag but my grip quickly died; resorted to grabbing the straps for the remaining rounds.

M/50/25?
First CFWOD since Thanksgiving when I started the Concept2 Holiday Challenge (200,000 meters on the erg between Nov 25 and Dec 24). I did it with 600 meters to spare.

8 rounds @ 75 lbs. + 3 CFWU with 30 singleunders and 10 pushups

Sort of a day behind.

"Not quite Angie" (100 of each but broke up push-ups)

16:55

Not as Rx'd so can't call it a PR, but it IS the fastest I've ever done any version of "Angie".

M/15/5'9"/135

8 Rounds even with 65#

I really need to work on SDLHP form.

M/25/190

As Rx'd

7 Rounds on the money

f/33/5'8"/140

as rx'ed for women (65#): 12 rounds exactly...2 rounds better than the last time!

#29, todd. I do the WOD, Plus three times a week I do the WOD off the crossfit endurance web site. I also snowboard, and alot of other activity's through the week. Ill admit though some times I feel like Im doing a little to much But Im also sitll relativley new to crossfit so well see if that passes. Any way, looking forward to this work out! Reminds me of my College football days. Should be intresting!

F/20/5'6"/135

6 rounds with 65lb

F/33/128

9 Rounds... 45 pounds

ugh!

5 rounds and I stopped. 10 days on Maui trying to get rid of the little nagging injuries I've been suffering (didn't happen) and drinking beer made this a very hard workout.
Better for me in the long run!

m/6'/188/44

As r'xd...6 rounds + 5 thrusters & 5 hang power cleans.

This was a struggle to even do a workout, wasn't feeling it today. Suck it up, butter cup. The thrusters were looking like push presses at the end...maybe should check my ego, drop the weight & nail the form...or maybe it was just a crappy day.

Did 7 rounds 10/20, so went backwards a bit - too many holiday food & drinks? Bah, humbug.

10 rnds (PR)

8 rounds, as rx'd for women @ 65#

Had just under 2 minutes left, knew I could get one more round, picked up bar, saw weight was coming off left side, looked over at the right side, the weight fell off, just started laughing and said I'm done... had a lot of discomfort in my right wrist during thruuster and cleans too.

38/M/180

as rx'd

10rd + 4 thrusters

23/m/166lbs/70"
as RXd right after angie
5 rounds and 5 thrusters

4 rounds
5th round did 5 thrusters
as rx'd
drained

9 rounds as RXd

23/m/180
8 rounds + 5 thrusters + 3 hang power cleans as rx'd

143lbs/31yoa

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

As Rx'd: 9 Rounds +5 thrusters, 7 HPCs and 3 SDLHPs

Previous: 8 rounds + 2 thrusters.

11 rds as rx'd

M/32/155/5´10"

7 rounds plus 5 thrusters as rx´d. Thrusters by far the toughest.

13 rds as rx'd, better by almost 2 rds, and on a TMI side-note had bowel issues all morning :)

Mod Angie (66 lbs)

6 rds + something.....had to abort halfway due to vertigo and orthostatism : -(

M/215lbs/6'3/20yoa

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 10 reps
95 pound Sumo Deadlift High-pull, 15 reps

As Rx'd: 6.6 Rounds

Previous: never done it before

45/76"/190

CFWUx15x3

as rx

5 rds (worse than last time)

very poor diet this week - including pancakes and maple syrup two hours before this workout

M/22/165

6 rds as rx'd + 5 thrusters + 7 HPCs

sweet wod

Used 65 lbs

11 rounds (PR) - 40 seconds to go. I just did not have the gas to keep going. Too many cocktails last night!!

M/49/182

6 rds (@70lbs) + 5 thrusters

You ROCK DAD!! Keep it up

6 rounds + 5 thrusters.

Weird: This wod is my first in a week. Took week off (after filthy) because of cold and being worn down (low energy). Last time I took a week off (in Oct) due to back "tweak" this wod was my first back.

Good to be back. Been researching shoulder exercises, particularily rotator excercises and stretches. I am going to incorporate these exercises into my regiment, to help reduce impingement at AC joint.

Anybody got some good tips to share?

as rx'd 14 rds

My wife Krista 14 rds at 65#

M/34/190/6'2"

7 rounds + 5 thrusters. Grip shot after about 4 rounds (first 4 rounds in 10 minutes).

m/29/73/183
as Rx'd
4 and 2/3 (5 thrusters and 7 SDHPs) rounds

3 mile run
22:40
then Wod for 15 Minutes.

5 Rounds in 14:35. Exhausted

38m/6/190

wod as rx'd since 5/22/08

10 rounds + 5, 7, 1

note to self: sick this time, 15+ last time.

M/23/6'1"/180-200?

Scaled up to 115#
9rounds with :40 remaining and I called it quits

As Rxd 5 rounds +5 thrusters +5 hang cleans

Thought I could do when I first read the workout but was proven wrong halfway through the 2nd round lol. Great workout!!

m/32/195

13 rounds as rx

#154 Kim Phan

That is awesome work! Fantastic.

48/male/6'/205 week 7 of CF

I don't get to say these next 2 words as much as I'd like...so I'll put it in caps

****AS RX'D******

8 rounds in 20:43

I know I went over but I wanted that last round.

Haven't been to gym more than 3 times in past 6 months, had intro to crossfit session last week, nearly puked after 15 minute workout... Did WOD today at gym, completed 4 rounds at 90#. Body is shaking and I hated it. What's on the menu for tomorrow?

Ouch! 9rds as rx'd

m/44/175

as rx'd
9 rds + 5 Thrusters

As Rx'd

Finished 7th round at 19:33

Side Note: Lost about 1:30 due to having to clean up a bleeding shin. Should have been able to get 8 I'm thinking without that hassle.

750 M row
21 Thrusters, 95#
21 Pull ups
500 M row
15 Thrusters, 95#
15 Pull ups
250 M row
9 Thrusters, 95#
9 Pull ups

12:33

Sh Pressed 100 x 15 to finish up

34yom/72"/195
12rds Rx'd

30/m/198

as rx'd
8 rounds + 5 thrusters

45/M/6'/180 IN L.A.

AS RX'D ROUNDS: 11 ROUNDS + 4 THRUSTERS

95 POUND BUTT TO D-BALL THRUSTERS
95 POUND CLEANS,STANDARD, ALL REPS FROM FLOOR
95 POUND SDHP FROM FLOOR TO CHIN

THEN MORE TURKY FOR ME!!

EVERY ROSE HAS IT'S THORN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

7 rounds

10 rds plus 5 thrusters

grip is absolutely shot.

M/35/5'8"/185
7 rounds

18/m/185

I did cindy today because I wasnt able to make time thursday or friday because of family things

"Cindy"*
*20 of 100 pullups with 20# vest on
*75 of 100 pushuos with 20# vest on
*all of situps and squats with 20# vest on

45:32

woops, thats supposed to be Angie, not Cindy, sorry guys

CFWU x 3, Std,

Not as Rx'd, scaled to #75

7 Rds + 5 Thrusters, finished to complete 8 rds in 22:19.

Did #95 last time and too few rounds, this was better. Will work to 10 rds and then up to #95

as rx'd, got 9 rounds

last time i got 10, but my reps were sloppy on the high pulls so this time i made sure every one touched the ground, and ended with elbows in the air.

this workout is awesome, i felt dead during the second round. hope it doesn't show up for awhile!

as rx'd

9 rounds

m/5'11/30/179

7 rounds

M/25/6'2"/185

CFWU x 2
WOD as RX'd

11 Rounds even

God I can't make a fist to save my life.

M/31/5'7/178
As rx'd
12 rounds

First time doing this WOD

I did 6 full rounds and 66% of the seventh ( SDHP)

As rx'd:

5 rounds + 5 thrusters

Grip was definitely the limiting factor.

9 complete rounds.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments. 6 rounds. New PR

8 rds in 19:40.
except I did 4 thrusters instead of 5 for rds 3-8. Should have written it down. Mind games again.

Completed 12 rounds (PR) Tougher workout than I remember.

as rx'd

8 2/3 rounds + 7 SDLHP

33/M/6'00"/183

8 rds + 5 thrusters

An improvement over the last time.

Dan D.

Forgot to post:

"Angie"

16:48

did this one at home. subbed ring pull ups, got 50 broken then had to do the other with a mix of jumping pu's

First day back after tearing my lower Lat, two weeks ago. Teaches you to scale if you know what I mean. Took it slow in the gym today.
Rowed 2000 meters, couple sets of Pullups, GHD situps, hang cleans, dips, light weight KB, and Jumping MU. Hope everyone had a good Holiday, mine was spent on the couch under chemical sedation. Great to be back even if it is at half pace.

I've been messing around with some of the workouts from crossfit as well as gymjones lately, and decided to give this one a go. Don't think my forearms have hurt that bad in a while. Track and crosscountry supplied the cardio for me to make it all the way through this.

Got through 11 rounds + 5 thrusters+ 7 HPC's+ 6 sumos.

Kameron m/5'9/167lbs

just wondering, do a lot of you do the crossfit endurance site as well??

9 rounds + 5 thrusters (2 rounds and some change short of PR)

It was a hard WOD to do without bumpers, since I got hissed at every time I dropped the bar. Can't wait to get back to my gym at school.

8 full rounds, thrusters on 9th.

11 rounds 5 thrusters, 7 hpc, 5 sdhp

Gamed it wrong. Too much pacing at the start. Next time 12 for sure.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 rounds completed w/ 2 seconds to spare. Forearms were killing after completing the workout.

9 rounds of pure suck!my forearms said adios on round 7.you guys(and girls) getting 11 plus rounds are mutants!

oh yeah, as Rx'd

How beneficial is it to do the CFWU before every WOD?

m/39/6'/233

8 2/3 rounds

When I first saw todays wod I knew it was going to be tough...so I set my goal to do 5 complete rounds in 20 minutes...and yeah...it was tough.

5 rounds of:
75 lbs Thrusters, 5 reps
75 lbs Hang Power Cleans, 7 reps
75 lbs SDHP, 10 reps

Time 20:06

9 rounds

I feel dejected

did the first three round as Rx-then I had to lower the weight by ten and fininshed only four more...

so 3 at 95lbs
and 4 @ 85 lbs
total: 7

Not proud...

8 rds plus 30 sec. tough, tough, that 95 was way heavier than i thought

oh yeah...

got my RINGS for Christmas...yes!!!

8 rounds + 5 thrusters

f/37/140lb

7 rounds + 5 thrusters (can barely type now...)
weight 65 lbs.

as rxd..........11rds........jb

M/43/6"3"/240

7 rounds with 75#

m/42/195

as rx'd 9 rounds plus 5 thrusters, 7 hang power cleans, previous was 6 rounds plus 5 thrusters, 7 hang power cleans.

Awesome improvement!

10 rounds as rx'd.

8 rounds - felt like crap

warm up 1 mile run/walk

6 rounds 23 minutes 75LBs on the thursters and cleans
55lbs on the Sumos
I was just beat from yesterday (did angie yesterday rest day on xmas)

3 miles cardio 35 mins to end

25/m/5'11"/175
7rds + 5 + 7 + 1
finished 8 at 20:32
little less than last time, was hungry and weak, shouldv'e ate first

m/39/6'3"/198

as rx'd: 9 rounds + 3 thrusters, last time 6 and 2/3's. Gotta love the improvement. CrossFit Rocks!!!

9 rounds as rx'd

As usual...this was harder than it looked!!!

6rds as rx'd

33/m/165

5 as rx'd

Long holiday season.

10 + 5 as rx'd
jeannie- 11 even- 75lbs

This is after I got in this morning at 5:30am after driving for 12 hours,slept 3 and then worked out. Jeannie got back from her trip I think around midnight, and she had 11 hours of driving. I from the north, she from the south. But this seriously kicked our tails! DEFINITELY could have done alot better, but did the best we could.(frickin Jeannnie was only using 20lbs less than me and she killed it! Wait til you see her at the games...)

On a different note.

Jay SC~
Thank you for your kind words the other day..on Angie day I believe! That was truly touching, and even deepens my belief that this is the most wonderful community in the entire world. I too look for your comments as well brother, and always stop to see what wisdom you have to share. Thank YOU Jay for being such a big part of this community, you are loved and appreciated more than you know!

With that said, even at 4:38 pm, I am going to bed. I can hardly keep my head up!

Semper Crossfit!

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

as rx'd - 9 rounds (+5+7)

last time: 10 rounds (+5+3)

36/m/178/5'6"

6 rounds

first time with this beauty!

as rx'd-
7 rounds + 5 thrusters

M/23/205

RxD

14 Rounds exactly

shooting for 15 next time, KICK ASS WORKOUT!!!

6 Rounds complete, plus 5 Thrusters, 7 HPCleans, and 8 SDLHP in 20 mins.
Almost had seven!! That's a bummer! I am smoked, though!! I'll do better next time!!

M/23/6'2"/195

As Rx'd

7 rounds in 20:37 (the sumo deads put me over 20)

definately tougher than it looks

3 rounds. my gym is closed until new years, so used 60 pounds. new to this, but still not proud.

Bwt: 139

As Rx'd

13 rounds (pr by 2 rounds)

Happy with this improvement. Tough workout!

29/f/115

8 rounds as rx'd

lower back seized up again. this wod destroys me.

F/28/113

RX'd: 9 Rounds to the last second. Loved it!

M/25/160
Tough WOD!! Strong work OPT!

12 Rounds (PR)

as Rx'd completed 10 rounds at the very last second! Lower back is destroyed!

as rx'd

6 rounds

5 + thrusters and hang power cleans of the 6th round.

M/23/6'2"/218
This one sucked on my grip it was still hurting from making up Angie yesterday.
as rx'd 12 rounds and thrusters

M/34/185
10rds

F/31/118
6rds

As rx'd (95lbs)
10 rounds exactly

I did the wimpy 75lbs version...

M/150lb/18/5'7"

8 rounds

8 rds (19:32)

Tired from Christmas

Doing starting strength. So want to try this : (

7 rounds, 5 thrusters, 7 hang power cleans

6 rds.
after first round dropped to 85lbs.
tired from skiing bottomless powder yesterday.

14 rounds, 5 thrusters, 7 cleans, 1 DLHP as required for women. I have been crossfitting with my husband, Webster, since January 29, 2008 and this is our first post. Preparing for CrossFit Games 2009.

Beat him, he finished with 13 rounds as rx'ed.

29/m/203

Scaled up to 135.

5 rounds even.

This is my first metcon after 8+ weeks on a strict SS program. Thrusters certainly felt much lighter than they used to, but it will take a few weeks to get my lungs back...

as rx'd:

4 rds

m/34/5'8/150

First off Gillian your a beast, 10 rounds is incredible!!

WOD as rx'd 6rds + 5thruster + 7hang cleans & 2sdhp. This after I did Angie this morning.
Fun Stuff!!

Dave
M/33/210/72"

6 rounds
Broke up SDLHP a little did 7 reps then 3 reps for the last 3 rounds. Forearms were smoked.
Sat for 3 days over Christmas. Not much going on.

Otherwise, as RX'ed.

Took my time. Really worked my clean form.

Cheers!
Dave

M5'11/180/25
7Rd's as rx'ed

37/6'1"/220lbs/M

as rx'd:

9 rounds

37/6'1/220lbs/M

as rx'd:

9 rounds

rx'd: 7 rounds + 5 thruster

Holidays are great, but they don't do my wod performance any favors.

F/44/5' 2"/ 155 (whoo hoo, lost 3 lbs this week!)

45 lb

4 complete rounds
"accidentally" did push presses instead of thrusters due to some confusion about the description.

last round:
5 push presses
7 hang power cleans
2 sumos, I used my 20 lb kettle bell instead--

41/m/155
did day 5 of the olympic warm-up
as for the WOD: 6+5+7+2 same as last time
day was messed up due to holiday reasons-but hey-I'm done and sweating bullets

M/40y/5'8"/160#/CF since 2008-11-23

As Rx: 20 min of 95#: Thrusters 5x, Hang Power Cleans 7x, Sumo Dead Lift High Pulls 10x.

4 rounds + 1 Thruster.

Of the 3 exercises, the Thrusters were the hardest. Hard to get juice from the legs for the press after the squat.

terrible day feel weak mmm...i supously eat right but i suck today... As rx only 8 rounds damn!! Tomorrow WILL BE BETTER....3-2-1 VAMOS!!!! tomorrow is personal...ha ha

8 rounds (tied-PR)

8 rounds as rx'd

30/m/5'10"/215

as rx'd
8 rounds + 5 thrusters + 7 p cleans + 1 sdhp

SUB 75#

8 rounds

M/39/150

As Rx'd
9 rounds with some time left
Last night's beer did not sit well this afternoon.
But at least it stayed sitting inside my tummy.

39/m/190
as rx'd

PR = 10 rnds + 5 thrusters
(last was 9 rnds + 5)

m/22/160/5'9"

As RX'd, 7 rounds + 5 thrusters + 7 cleans. This was AFTER doing a CFT this morning...don't know if that was a good idea

but GREAT workout!

40kg 6 rounds and 5 thrusters

I love the big names on here today. OPT, Speal, Khalipa, Kelly Moore, etc. You guys and gals are rockstars in my book and oh yeah, Gillian, that is just plan sick. It really makes me want to get to a crossfit games to see these monsters in action. Thanks for the inspiration.

F/142/32

5 rds, scaled to 65lbs for all 3 exercises

M/28/5'8"/165lbs.

As Rx'd:
Spent an hour doing Olympic Lifts with Coach Takano. A lil spent. Got 9 rounds + 5 Thrusters + 7 Hang Power Cleans + 3 SDHP. Was hoping for 10 rounds.

Wow first WOD as Rx'd!! That was a lot harder than I thought it was gonna be. I went the whole day thinking it was push presses instead of thrusters lol. Anyways got 7 rounds plus 5 thrusters. Totally spent.

6 rounds plus 2 sets

used 75lbs due to shoulder probs

6 Rounds

new to cf (2 weeks). big runner before. one word. WOW!!!

6.5 rounds with 85lbs, could not get the last sumo lift in.

My shirt has never gotten as sweaty even after a double digit run as it did today in 20 min!

As Rx:

10rds with 5 thrusters

185lbs/29/male

10rds 1 thruster
6 pukies

m/197/31

Thought it was just sumo deadlifts for some reason and not highpulls at the end, so likely shortchanged myself. Still a nasty workout though.

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift, 10 reps

10 rounds + 5 reps Thrusters + 2 reps Hang Powercleans

M/22/6'1/185

Still off schedule from changing gyms, Christmas, and being sick. I decided to make up the 800 repeat workout from Saturday 081220

3:07
3:04
3:10(lost focus while doing Zone calculations in my head)
2:55

Felt good for the first time in a while. Wore my VFF's and focused on POSE. Also ate my first Zone meal for lunch at a 1:1:5 ratio. I will keep toying with it until starting it 100% on January 1st.

Bwt 192

Shoulder Press Heavy
~5 x 3RM ~145

10 minutes
4 rounds + Thruster + Hang Cleans

Between Birthday Parties, kids, mums and football matches could not fit getting to the gym, will have to catch this one up.

No fun

Really need too, got 6 tubs of sweets and 3 boxes of chocolates for xmas. Just what I did not need but will eat anyway.

Between Birthday Parties, kids, mums and football matches could not fit getting to the gym, will have to catch this one up.

No fun

Really need too, got 6 tubs of sweets and 3 boxes of chocolates for xmas. Just what I did not need but will eat anyway.

luv this one! took 10 mins to show my wife and son the proper techniq then hammered out 8 rounds of my own in my 20.

10 rounds, +1 from last time, thought i was tuff. i was wrong. (thanks Gillian...) pretty sure my lower back is gonna call in sick tomorrow regardless.

I still suck.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds.

Just coming off of being sick for five days. Rested more than i should. Took lots of 15 second breathers between exercises...

29 yom, 185 lbs

8 rounds + 5 thrusters, 7 power cleans as rx'd

run 800 meters
15 incline for 15 min
stepmill 10-min

wod with 45#
8 rounds
also did bear with 45# bar x 10 reps 2:20
3 rds of bear x 10 reps at 55,65,70#

25/f/135/5'7"

"Puppies" scaled-down version from Brand X, i.e. for 15 mins. 15 rounds. Not sure what the weight was, though. It was a padded bar that I think was about 15 lbs.

From the post from other women on here, it looks like I probably should've gone heavier, but I still got one heck of a workout.

10 rnds + thrusters and cleans in 19.36, "globo gymed" on the high pulls for the last 24s ...

PR by one from last go around.

What an awesome, knock your dxxk in the dirt workout! Paul

As Rx'd:
6 rounds, and I'm spent! Too much holiday cheer.

7 rds. + 5 thrusters PR

Scaled to 75lbs. Avg HR 173, peak 185, rec. 48. With Mom & Dad at the South Coast YMCA, Laguna Hills.

My lower back seized up. Finished 4 rounds in 10min.

9 rounds with 6 sumo squats. Just couldn't get it together to pull out the last 4. I'll do better next time.

Man I wish I had rested yesterday... My posterior to me to take it easy today so I did this one with 65#. However, I did do 13 rounds. :-)

CF is the shizzz

7 rds + 5 push presses

34/F/5'7/160

13 2/3
training for the crossfit games myself so did 75lbs...next time its 95 when I have my bumper plates!

BW 205

As RX'd: 7 rounds + 5thrusters + 7hpc

My grip was gone after about 5 rounds. Easily could have done more rounds if I could just hold onto the weight! Can't wait for another crack at this one

meant 5 thrusters, not push presses

M/47/5'9"/176

as rx'd - 6 Rounds even

6 rounds...could of done better. grip killed it.

Man I wish I had rested yesterday... My posterior to me to take it easy today so I did this one with 65#. However, I did do 13 rounds. :-)

CF is the shizzz

6 Rounds

47 / 172

7 complete rounds plus 5 thrusters, 7 HPC, and 1 SDHP in the 8th.

#329
That's very impressive!!!

32/m/165

cfwu x1
as rxd 5 rounds plus 5 thrusters and 7 hpc. last time 6 rounds plus 5 thrusters

As Rx'd

5 and 2/3rds rounds.

Extremely low number but I need to focus alot of attention to correct form in alot of my explosive strength/overhead WOD's. I was very deliberate with each exercise, and allowed myself enough room to breath in order to ensure form didn't go to crap while still getting some output. I need a great deal of work/improvment with my oly stuff.

Only 4 rounds today with 65# while standing on the 6sq ft area of my basement that wasn't flooded... just did fran the other day and the thrusters killed me again!

m/30/6'2"/185

as Rx'd

Tied my PR 10 rounds

I should have pushed a lil' harder I had more gas in me when I was done...

Did similar WOD yesterday the 15/12/9/6 @ 135#...so was a lil' shot..haha

M/28/5'10"/165

As rx'd
9 rounds + 5 thrusters + 7 HPC

Angie yesterday instead of Xmas as Rx'd
13:44

m35/168/5'8"

9 rounds as rx'd

as rx'd:

8 rounds + 7 HPC

M/36/225/74
7 rounds @65#
Bum knee wouldn't take the extra 30. MRI on Tuesday.

Bumped it up to 115lbs for everything.
Otherwise as rx'd

6 rounds + 5 thrusters + 7 hang power cleans

7 rounds plus 8 sumo's

2+ rounds better than last time. Happy with that improvement. Thrusters felt a lot better today.

As rx'd:

7 rounds

Grip was close to gone after about 5

m/34/5'7/150

rx'd 7 rnds+5 Thrusters

m/26/180
8 rounds

m/28/164
6 rounds 5 thrusters

M/26/5'9"/168

As rx'd:
8 Rounds

The SDHP definately held me back...

Starting to get the hang of this stuff. 1 month in and i am hooked.

WOD- 10 rounds as rx'd. had a hard time going up the steps to my house after.

khalipa you are the man i'm training so hard to get close to your times...you are a machine

8 Rounds m/25/205

m/31/230/69"

8 rounds

M/145/42

9 rnds little less wt. than recommended (75 lbs aft. 2 rnds). Anyone who did more than I did is a GOD and should be KNITED @ liest
3-2-1-GO.....thank you sir may I have another

37M/5'10"/167#

Warm-up: 3:02 row (697m); CFWU 3x12; Burgener WU.

As Rx: 9 rnds + 5 thruster + 7 HPC + 2 SDHP.

Cool-down: hamstrings stretching; foam roll; 800m walk.

PR by 5 thruster + 7 HPC + 2 SDHP. Thruster squat to 11-inch box. Weak link became my grip strength. Yesterday's Angie prob helped w/the melt down.

M/165/34

As Rx'd with 45# dumbells

5 Rounds.

Waldo

10 rds, as rx'd

lot of pacing this WOD in between form critiques on my buddy doing these for the first time. Next time 12 rounds easy.

22 / M / 5'9" / 126lb

Scaled to 65lbs.

4 rounds with 20 seconds to go, but I couldn't get even one more thruster overhead. Good times.

7 rounds as rx'd
Semper Fi

So i haven't seen much on this, but seeing as I have a dumbell set at home is there a comparison from free weights to dumbells? For example ... the WOD says 95# thruster. Not hard to do with a bar but with two dumbells adds a whole new world of hurt. Anyone have any thoughts hit me up at the email. Hate to post and run but i'm borrowing a computer for a bit.

38/m/175

11 rounds + full set of thrusters but....
...used 80# (still nursing shoulder) and clock stopped twice so it may have been longer than 20 minutes.

m/27/69"/175
First time doing this.
As rx'd: 6 rounds plus 5/2

Got a long way to go

CF warmup w/ short jog

5 rounds as rx'd quit early due to cramping in hammys. Hit my goal of 5 rounds. Next time I will do better.

MJ

9 rds

f/32/130/5'7

65lbs
6 rounds even

Looking forward to putting up better numbers SOON

Intensity off

Six

This seems like a bad workout. Three exercises that basically work the same muscles for 20 minutes. This is going to burn muscles up more than build.

M/26/5'11"/180
Real hung over, but was able to get 6 sets in.

Training for CrossFit Games 2009. Began CrossFit in January of 2008.

Husband: 13 Rounds as RX'd
Wife: 14 Rounds, 5 Thrusters, 7 Cleans, 5 Sumo DL w/ 65#

10rds + 5 + 4

5'7''/185/M/23

9 rds

5 w/ 115
4 w/ 95

Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Total: 4 rounds

as rx'd

8rds + 5 + 7

First WOD back after flu and 2 blocks rest over the holidays. Ouch. 4 SDLHP's short of last time.

CFWU3

BWU at 45,65,85

As Rx'd
7 Rounds + 5T's,7HPC's,2SDLHP's

Gillian, Speal, Jason - Nice work.

12 rounds +5+4

could someone tell me to put the damn cookies and fork down PLEASE!!!

used 70# for this WOD

9 rounds + 5 thrusters + 5 hang power cleans

thrusters to dynamax ball

10/20/08 did this WOD with 65# and got 10 rounds

still a couple days behind

just did "Angie" for the first time

and Pukie Pukerson sure is threatening right about now

37:35 but I did it!!!!!!!

hey fit Mom

would ya put down those damn cookies and fork down!!!!!

M/28/205

6 rounds as Rx'd. Finished right at 20:00. First CF in a while....feels great.

Fit Mom,

Put down the cookies and fork. Back away from the cookies and fork.

Do it now!

You must need those calories though - You're doing so well!

Warmup: run round the block (.4 miles) w/Ben (10yo as of Thursday!) in my new Puma H-Streets.. Felt like I was flying, but of course I was not!

WOD: AMRAP 5 thrusters, ,7 HPC, 10 SDHP

Last time: One SDHP short of 8 rounds, using 52lbs
This time: 5 rounds plus 5 thrusters, using 66lbs

1st time ever CrossFitter; I am re-energized going into the new year. Just found the site earlier this week, love it all.

8 rounds as Rx'd + 5 Thrusters

M/39/6'3"/255

57/M/195 6 rounds as Rxed, very happy to get that, grip is fried

48/F/125 6 rounds w/42 lbs.

Hey Fit Mom,

Is it CAKE TIME, yet??

As rx'd, 11 rnds + 5 thrusters + 7 HPC's.

f/24

as rx'd at 65#s: 9 rounds and finished hang cleans. shooting for 10 next time!

good job everyone!

F/24/5'10"/150

used 50# throughout.

7 rounds. first time doing this workout. like every other CF workout... SOOO much harder than it looks on paper.

9 Even

38/m/5'11/163

msn+ohs: 3x 3L/3R 30#
hsn+ohs: 3x 3L/3R 30#

6 Rounds in 9:40 of:
30# dumbells Thruster, 5 reps
30# dumbells HPC, 7 reps
30# dumbells SDLHP, 10 reps

9:40
13.66 rpm

M/53/180

As rx'd: 4 SDLHPs shy of 6 rounds

5 even with :31 left.

as RXed, 6 rds +5 Thrusters +7 HPCs

f/40/135/5'5"
as rx'd 65lbs = 10 Rounds,one round less than my p.r., damn, back to the zone:)

f/40/135/5'5"
as rx'd 65lbs = 10 Rounds,one round less than my p.r., damn, back to the zone:)

7 rounds in 14 minutes. I had to stop to sign a new member up at my gym. I was not too upset considering my forearms were screaming at me!
Great workout!

6 rounds +5 Thrusters. I need to get back into the zone diet!

8 rounds
pretty tough on forearms its harder then it look

48/m/190

As Rx'd, 9

as rx'd: 7 rounds. Thrusters were the easiest part for once.

28/M/260

Just started crossfit 3 wks ago.

As Rx's, 8 rds

6 rds as rx'd (First time CFer!)

(Haven't trained much at all in the last few months either, as apparent in my stats)

m21/5'8"/220 (daaaaayuuum!)

M/19/150lbs/5'8"

WOD as rx'd:

6 and a half rounds

Not my best performance, grip was ridiculous weak

35/m/5'9"/185
8 rounds as rx
Forearms spent more than anything, Good workout!

finally;

the beginning of my 3rd week and I am hanging, squeezed in 8 full rouds as RXed(yes I am proud).
GO FORREST!!
34/6ft/220

m/22/5'10"/190

45#

6 rounds + some

really beat the crap out of my forearms

7 rounds + 5 thrusters 7 hang cleans

Workout completed on a full stomach at 9 pm : /

18/m/5'9"/160

3rd crossfit workout, had to drop weight to 65lbs.
Completed 7 rounds forearms are fried.

=)

6 rds @ 18:00... And I was DONE! I felt I did very bad on the WOD, but seems it was tough for everyone. Oh the holiday meals, definitely not eating for performance, and felt it during the WOD.

CFWUx2 (no dips)
7 rds 5 Thrusters, 2 HPCL

F/5'8"/166

First time doing this one. Warmed up with 55 minutes on the spin bike to burn away some Christmas calories. Did 7 rounds with 40#. Then spent one hour digging my car out after I got stuck going into my laneway - they haven't cleared any of the side streets despite the 2.5' of snow we've had in the last week. That's what I get for living in a town with one snow plough since it only snows this much once every 10 years!

As Rx'd
7 rounds

My hands are a royal mess now (after the pull-ups a couple days ago), but I'm enjoying this too much.

MGySgt. USMC M/47/6'2"/205

Ouch. I did 8 complete rounds last time. Today I sucked!!!! Only completed 5 rounds.

No excuses. I know what I did wrong. Little Sleep, College Finals, Poor Diet, and Holiday Goodies. ha ha ha

Time to get back on Track and ready for a new Year.

OooRahh CrossFit

wow that sucked
10 rounds rx'd

torn #369,
you're totally right, my jumping muscle is destroyed (oh, and you forgot to post your rounds completed)

m/29/5'8/155

Got 8 rounds today. Pretty spent. Ran into someone at my gym today who CrossFits. First time ever since I started CrossFitting. Too bad she was only on vacation.

This is my new favorite workout.

Scaled to 60 lbs

5 rounds plus 5 thrusters

M/31/170 5'7"

as Rx'ed

6 rounds and 4 thrusters.

m/39/5'4"/143

Used 81 lbs

8 rounds + 5 thrusters + 1 hpc

Beat my last effort on this by 1 hpc ;-)

m/37/176

5 rounds plus thrusters and 4 hpc. Grip was shot.

btw: 152

7 rounds + 5 thrusters & 7 cleans.

My forearms felt like they wanted to explode, great workout.

26/f/5'2/132# (damn christmas cookies)

breakfast: run 53 minutes = 7.15 miles

work work,

back to the gym at nite for:
cfwu, warm-up rounds of 5 thruster, 7 hpc, 10 sdlhp @ 45#, 65#, 75#, 95# (wanted to see if i wuz feelin strong enuf for it.... mmmnope).

WOD: 75# for all lifts. amrap in 20 mins of
5 x thruster (deep front squat to games standard extension)
7 x hang power cleans
10 x sdlhp

total = 10 rounds

holey cheeze, Gillian! good work lady. you are a force... and a fine example for CrossFitters everywhere... and my shero.....

makes me realize that dayum i got some work to do before i'm on any level where i can compete respectably for the '09 CFGames....

7 even w/ 40kg/88# bar in -10f garage gym

Sumo high pulls were the killer. In the later sets, I used a little jump to get the last few inches. Not sure if this is kosher. By the way, my hands are completely shot. Just typing this is a challenge.

9 rounds

dying after round 5

BW 70kg

8Rds
+5 thrusters +7 HPCs

as rxed
40kg on the bar

Rxd: 5 rounds, +5 thrusters

Khalipa, OPT, Speal, all others putting up 13+ rounds, you are amazing! This was some tough stuff.

8 rds

5 rounds, 5 thrusters at 75lbs, Tikrit, Iraq

I got my commander on board so I finally have a partner to work out with

SPARTAN 6 - 6 rounds as rx'ed

NIGHTHAWK 6 - 4 rounds, 65 lbs

M/25/165/5'10"
7 1/3 rounds in 20 mins as rx'd

Did 6 rounds
#115

5 thruster
6 HPC
7 SDHP

F 37

25kg and 9 rounds.

8 rounds +5 thrusters +4 hpc's

WOD
Thrusters 45k x5,
Hang power clean 45k x7,
Sumo d/l h/p 45k x10,
AMRAP 20.

8 rounds + 5 thruster,
finished 9 in 21 mins.
absolute killer,but just tried to concentrate on good form,too many rests and people talking to me,while i tried to say to them as many rounds as possible in 20 mins!!!
wee Elaine ,bad ! 100 of everything,burpees,doublers,press ups,etc!

6 rounds plus 5 and 7.

k - m/32/6'1"/189
7 1/3 rnds as rx
m - f/31/5'6"/129
6 rnds w/ 65#s

7 rounds with 65#

m/40/6'0"/188

Used #75 to keep from re-injuring my right arm on power cleans.

11 rounds.

4 rounds in 19:30

46/M/260

135lb thrusters
95lb hang
95lb sumo

6 rounds

age 53/BW 245# used 75# (8 rounds) finished off with single arm benches @ 75# (2/3/5/10/5/3/2)

Hi all,

First time crossfitter:

22/M/5'11"/235lbs

7 full rounds and 5 thrusters with no weight (just the bar)

scaled to 70lbs

10 full rounds

broken up quite a bit by people asking me how to do excersizes at the gym

Scaled up to 135 pounds
6 rounds complete. I kinda lost count, thought it was 6 or 7 so I am going with the lowest. Good times.

Male/26yrs/6'0"/170lbs

12/28/08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

13 Rounds Rx'd PR (last time 12 Rounds)

Couldn't do it at the FD yesterday...too busy, so I did a WOD I could step away from as needed.

12/27/08

Back Squat alternating tabata sit-ups

15x135lbs 18,19,20,18,18,19,18,16
15x185lbs 18,19,20,20,18,18,17,16
10x195lbs 17,18,19,19,17,17,16,15
5x225lbs 15,16,17,18,19,17,18,16
5x235lbs 15,16,16,16,17,18,19,18

Recovery Week.

6 rounds with 75 lbs

5 1/3

M/34/5'10'/200

As Rx'D 11 full rounds plus 5 Thrusters / 7 HPC and 1 SDLHP

Last time we did this was a 50% week for me, so this was a good one.

M/40/190

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 Rounds...man am i outa shape!

As RX'd: 9 rounds + 5 thrusters and 7 power cleans.

7 rds 5 thrusters 19:50

40/m/176cm/71kg

As rx'd

8 rounds + 5 Thrusters (PR)

Since I have a lot of potential to improve my thrusters, I like the fact that I did a "Fran" worth of thrusters in todays WOD.

F/37/124
8 rds even with 65pds. A round short of last time. Felt bad the whole way through- SDLHP were very heavy! That song "ya had a bad day..." kept going through my head the whole wod... wonder why?Need to get off the cookie diet and back in the zone

34/M/190/6'

Rx'd

12 rounds pr

Forearms are toast

27/m/160
7 rounds + 5 thrusters

8 rounds + up to the 3rd sumo DL

13 Rounds + 5 thrusters and 7 HPC's

4 rounds + 5 thrusters + 7 hpc

newbie
6 rounds, 30kg barbell

Sub'd "8 Crazy Nights" @ Crossfit Arlington:

Three Rounds for Time:

8- Burpee Broad Jumps
8- Box Jumps
8- KettleBell Swings w/ a Release at the top of the Swing
8- Thrusters (75#/45#)
8- Pull-ups
8- Ring Dips
8- Knee to Elbows (KTE's)
8- Double Unders

Finished in 15:31. Ripped up hands were a factor; holding the grip for pullups, and KTEs was a problem.

BIG THANK YOU TO Chau and the gang at Crossfit Arlington for being such great hosts! Very cool facility, too!

sub'd scaled "8 Crazy Nights" @ Crossfit Arlington:

Three Rounds for Time:

8- Burpee Broad Jumps
8- Box Step-Ups
8- KettleBell Swings w/ a Release at the top of the Swing
8- Jumping Pull-ups
8- Ring Dips (feet planted with lean)
8- Situps
8- Jumpropes

Thank you again, Crossfit Arlington!

9 rnds. + 5 thrusters + 7 HPCL in 20 min.
Finished off 10 rnds. in 21:25. ( last time I did 9 rnds in 20:20) This went way better than I had expected with the head and chest cold I have been fighting for a week. Hope this doesn't set me back more.

Correction to above:

Did not do thrusters, and KB swings were done above the prescribed weight: 88 lbs

23/m/81kg
40kg/88lbs BB. 6 rounds.
Struggled witg High pull and grip

pack scaling @ 65 lbs, reps as Rx'd.
7 rounds in 18:30 min.

10 rounds as rx'ed

0800 - 2 mile jog plus 5 100m springs in deep sand
TE 2.2

1200 - 1200m x 2; 800 x 2; 100m x 4 pace intervals; 1 mile jog
TE 3.9

5 rds as rx'd
TE 3.1

24/m/250

as rx'd

8 rounds

As RX'd
6 rounds + 5 thrusters. Made a nice sweat angel after. Tough on forearms too.

22.m.135.65"

as rx'd
7rds + 5 thrusters, 7 cleans, 2 sumo deadlifts (PR)

Last Time:
6rds + 5 thrusters, 7 cleans, 1 sumo deadlift

7 rounds + 5 thrusters and 7 power hang cleans
20:05

26/male/5'9" 192lbs

11 rounds as rxd

compared to 8 last time

26/M/5'10"/180

had to scale to 75lbs as my cleans and sdhp's need work and I didn't want to risk an injury.

5 rounds + 5 thrusters and 5 cleans

my forearms are destroyed!!!

Get some!

M/40/185

As rx'd:

8 rounds plus 5 thrusters, 7 HPC, 7 SDHP

A pr by 1 SDHP. Great workout

More better faster

49/m/143
6 rounds

as rx'd

8 rounds + 5 thrusters, 4 hang power cleans.

6 rounds plus 5 thrusters.
as rx'd

6 rd's complete.

100 doubleunders afterwards for practice.

only had 75lbs at Mom and Dads...
11 rnds + 5 thrusters +7 HPC +2 SDLHP

m/40/6'1"/195
9 rounds and change scaled to 65lbs

As rx'd, 8 rounds

35/M/6'2/190lbs

M/47/6'/220

As rx'd, 7 rounds.

My second workout after four months off. Not quite back to form, but it's nice to be working out again.

27/6'8"/220

8 rds +5,7,5

cfwu x 1

95lb thruster x 5
95lb hang powerclean x 7
95lb sumo deadlift highpull x 10

7 rounds in 21:00
2 additional rounds untimed

previous 10/20/2008:
6 rounds in 19:00
power clean
3 additional rounds untimed

28/m/235 lbs

as rx'd

8 rounds plus 5 thrusters, 7 HPC's, 4 SDHP

m/41/165/6'

as rx'd

8 rounds at 19:20

last time: 7 rounds

8 rd 5 thrusters

exactly the same as last time-tho i'm fatter from the holidays. low back seizing up.

Day late.
This is gonna hurt in the morning.

10 rounds and 5 thrusters. Although I never really thrusted, I kinda just pushed em overhead.

10 rounds. 1st time with this one. Loved it.

Rx'd
7 rounds

7 rds

29/m/215

as rx'd

11 rds + 2 thrusters.

thrashed

scaled to 67#
10 rounds + thrusters

Rest week day 4

WU-CFWU x 2, Brugner WU

as rx'd

6 rounds, 5 thrusters, 3 HPCs.

5 rnds

as rx'd

9 rounds complete (PR by 2 rounds)

8.66 rnds

Bree: 5 rounds/ 5 thrusters

Ben: 10 rounds even. Had thirty sec at the end of round 10 and probably could have busted out another set of thrusters, instead decided to collapse to my knees and start gasping for what felt like my last few breaths.

as rx'd
8 rds 20:04

f/21/5'4"/130

As Rx'd for women (65#):

7 rounds + 5 thrusters

PR by 1 round exactly! Definitely was not feeling it today...all those Christmas cookies aren't helping :).

9 rounds
f/27/128

6 rounds plus one round of thrusters. Took lots of breaks.

m/25/183

DAY: 4
DATE: 12/28/08
WEIGHT: 227.0 lbs
WORKOUT: 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
COMPLETED: 6 Rounds in 20 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps

0Z

as rx'd

8 rounds + thrusters and HPC

DAY: 4
DATE: 12/28/08
WEIGHT: 227.0 lbs
WORKOUT: 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
COMPLETED: 6 Rounds in 20 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps

0Z

m/23/145

rx'd 7 full rounds

36/6'/185

10 rds rx'd

WOD

None today, went hunting instead, covered 15 miles with about 30# of gear. Rained all day.

loving it

m/23/185

5 rds as rxd

someone fill me in-i think (though?) i was in good shape but people are more than doubling my numbers... those of you with 12 rds, are you just sickos or am i just not used to this kind of love?

thx,
andrew

m/20/5'9"/164

3 sdhp's short of 7 rounds...

SLOW!!! Felt like my back was going to kill me, if that wasn't the case I know I could've pushed it. Is it normal to feel that sharp pain in your back?

M/27/5'10/165

4 rounds WTF! No more bar food and beer before crossfit.

6 rounds + 5 + 7. Will go for 8+ next time

M/37/185/5-10
As Rx
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 8 rds. Thrusters and HPC I did without putting the weight down. The SUMO's were fricking life suckers.
A good but not great effort. I will need to do better next time.

34/M/185

11 rounds +5, +7

M/29/5'9/176

7 rounds

SDHP was a killer! My grip felt pretty weak.

Was a little bit of a slacker this morning, should have gotten at least 8+ rounds.

38/m/240

7 rounds

8

as rx'd

10 rounds = 5 thrusters, 7 hang cleans

grip was shot by 12th minute

in regards to #523, should have been

10 rounds + 5 thrusters, 7 hang cleans.

7 1/3 rounds as Rxd. Use hook grip on cleans in the future. One week off due to Holiday. Felt like sludge and got my butt wooped.

5 1/3 rounds

the last time I did this wod I got 5 rounds, and in my post I said that I will PR next time because my legs were shot. Well, I got 5 rounds again with 2 minutes to spair. I was being a wuss, I quit early however, I had just finished the wod Micheal before I did this wod
no excuse.
tito
kirk rangel

7 rounds even.

grip killed me - had to keep putting bar down during HPC.

26.m.6'4''.225lbs

Running a few days behind. Just started marathon training and trying to figure out how to fit in WODs w/running. Thought I'd try this WOD and Michael today. Needless to say, Michael will wait another day.

As rx'd: 13 rds + 5 thrusters +7 HPC +6 SDHP. Should've been able to finish 14. Next time...

M/25/195/6'1"
7 rds + 5 thrusters
Could have done a lot more except for my grip

M/31/5'9"/165

As rx'd 6 rounds. 1 round more than last time.

Dunno about everyone else, but I had to break the PCs and SDHPs into smaller sets.

m/33/165
cfwu x2
4 rounds as rx'd

WOD: 6 rounds (+ 1 thruster) [50Y/M/11ST/70"]

as rx'd:
5 rounds + 5 thrusters.

6 rounds completed in 19:25.

Let the bar drop to the ground during the thrusters a few times instead of racking it, which took more energy than it needed to. Also, I have to train with heavier SDHP, I'm used to the 75# FGB weight. They were by far the hardest part of the WOD.

11rds

Pathetic
as RX'd
Went sledding yesterday and my back is killing me.
and I could barely hang onto the bar.
4rnds
17:58

It didn't feel as heavy as I thought just no go go juice. Very disappointing.

29/m/63kg

30kg barbell

7 rounds.

6 rounds

Grip failed first. Don't do pull ups before this workout again.

M/32/189/6'

As Rxd: 7 rounds + 5 thrusters + 7 HPC

forearms screaming. form on hang power cleans with that weight can almost fall into reverse curls if I'm not careful...

As Rx'd

5 rounds

I hate working out when I'm sick. I hate the way I felt during the workout, and I hate the way I feel right now. Pitiful effort, but it was all I had today.

AR trip.

41m, 72/220
as RX'd
9 rds

24/m/185

as rx'd

7 rounds + 3 thrusters

Brandon H:

sub 65#

7 rounds in 19 mins (traps injured)

F/45/5'2"/126

scaled to 45#
9 rounds

Delayed doing this WOD until I recovered from "Angie" on the 26th.

As rx'd.
4 rds

6 rounds + 5 thrusters.
alternated rounds b/w 75lb and 95lb bar w/ will so that we'd both be at 90% rx.

32/180/5'8"/M

AS Rx'd 7 rounds, 5 thrusters

Age 36
BW 152#

As rx'd:

7 rounds +5 thrusters +7 cleans +9 SHDP's

As rx'd:

6 rounds. Followed up with a 4.75 mile run at 7:12 miles.

As rx'd:

3 rounds, but after watching the video, I don't think I did the thrusters right. Mine were more like push presses. This is my first time ever with any of these lifts, so I was going for form more than speed. I think next time this one comes up I'll scale the weight so I can concentrate even more on form. My cleans didn't feel good at all, and I don't want to mess up my back.

35/M/175#/6'0"

CFWUx3

WOD: as Rx'd @95#

9 rds + 5 Thrusters

m 26 200lbs

ran three miles, felt really unmotivated.
First run since coming back from really bad shin splints, about two weeks off.

10 rounds +5 thrusters read rx wrong and just did regular dead lifts

13 rounds

Made this up today.

CFWU (dips on rings, GHD SUs)

As RX'd. After the 4th or 5th round, I realized I lost count, so either 7 or 8 rounds. Still not recovered from 100 burpees for time I did yesterday, and it showed :P.

Take care!

m/25/5'11/190 7 rounds with 14 seconds to spare. sumo deadlift high pulls kicked my ass.

did this at 75 #

9 rounds
plus 5 Thursters & 2 HPC

PR

m/190/6'3"/28

Got 9 rounds as rx'd. Forearms are toast. Took last week off. Feel different...

7 rounds. My grip was shot. Traps are sore today. (did this wod on sunday)

is there a trick to the grip on olymic lifts, or is it just a matter of me getting used to it?

(yes, I realize that I am probably talking to myself since this is 2 days late)

M/30/180

7 rounds, as rx'd.

killer WOD!

8 rounds

As rx'd, 7 rounds

As Rx'd.

7 Rounds, 5 Thrusters, 3 Cleans.

I knew I shouldn't have done Fran last night.

m/34 (Tomorrow)/152lbs/5'9"

Did 7 Rounds at 75lbs. I think I could have done this as rx'd but was feeling a little under the weather today so I decided to puss out. I will have to remedy that next time.

8 rounds + 5 thrusters and 2 hpc's

m 44 5'9" 181 lb

20/m/6'2"/195 lbs

8 rounds

10 rounds as rx

11 rounds as rx'd (PR by 2 rounds)

John 5 rounds as rx'd

m/30/175/5'11"

as Rx'd 6 rounds and totally gassed!

7 rounds + 5 thrusters

felt terrible today

95lbs: 9 rounds plus 5 thrusters then "michael"

Maybe last poster as I'm managing to stay a few days behind.

2xCFwu going easy knowing what was about to happen to my legs and grip
Pack scaling (65#)
8 rounds (+2 from last time) breaking HPC/SDHP into smaller sets :19::49
Will increase weight next go round-getting better at making every second count/whoopin' my own a$$ at these AMRAP wods.

6

25/M/183

6 rounds + 1 round of Thrusters

Done at crossfit. Modified to 75 pounds. Did solo. 8 rounds. Thrusters and hang power clean unbroken. SHDP sets of 5. I could have pushed this harder. Too much resting. Should have been 9 rounds, possibly 10.

Modified up to 98 pounds. 8 rounds + 7 cleans.

As RX'D
12/29/08
10 rounds. PR by 1 round.
Tough as hell, especially after a night with little sleep.

M/32/230

10rds as Rx'd

6 rounds

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 Hang Powercleans + 5 Sumo Deadlift High-pulls
--------------------------------------------------------------------------------------
Compare to 081020

6 rounds + 5 Thrusters + 7 Hang Powercleans + 3 Sumo Deadlift High-pulls

This kicked my ass. 5 rounds.

Getting sick for three weeks feels like it set my training back three months. UGGGGH

5 rounds
5 thrusters
7 hpc
8 sdhp-grip weak point

as rx'd 9 rounds

38yr old male 5'9" 185
9 rnds +5+5 @115lbs

This was my 6th WOD and I loved it!

As RX'd - 5 Rounds

Then I laid on the floor for about 10 minutes...

38 M/68"/190

8 rounds +5 thrusters, as Rx

10 rounds

M/33/6'3"/190
9 rounds

wow that was tough. 8 rounds plus 5 thrusters. really should have pushed to finish 9. sdhp's were the worst part of that. i did this in the morning after doing angie and the squat strength routine last night. probably needed a little more recovery.

5 rounds + 5 Thrusters and 2 HPCs

32/m/6'2"/206

Performed on evening of 12/29.

As Rx'd: 10 rounds plus 5 thrusters.

All thrusters and HPCs unbroken, with no rest in between. SDHPs unbroken until Rnd 6. Rested before and after SDHPs as well. Gamed it for 10 rounds. Tore a nice piece of skin off middle section of right pinkie finger.

Phil 4:13.

30m/175

9 rds + 5 thr + 4 hpc

m/48/175

9 rds

7 & 1/3 rd

M/52/5'8"/143

Death By Shoulders Week I see....

95 lb thrusters
95 hpc
60 sdhp

6 Rds and out of gas (or grip I should say). Can't wait for the presses..........

7 rounds @ 75lbs

3 sets cable pull throughs 96lbs
3 sets supine rows 11,10,9

51 yoa new guy, 5'08, 185

75lbs
6 rounds with six seconds to spare.

6 Rounds. Tough stuff.

Gonna start tracking this...

6 reps short of 7 rounds.

age 19 bw 170

9 rounds + 5 thrusters + 2 sumos

man this was hard! the sumos are what slowed me up. i woulda got 10 rounds for sure if i could grip anything at the end

m/27/170

Took a week off cuz I'm lazy... bad idea.

as rx'd 5 rounds... I almost died.

M/31/176

12 rounds and 5x thrusters

7 Rds, 5 Thrusters

6 complete rounds

+

6 complete rounds

+

Did 10 rounds in 19 mins 42 secs

by the end, my thrusters were more like push presses and I've just realised I did regular deadlifts and not sumo ones

BRUTAL!

my grip was killing by the end of every deadlift set

I'm getting pretty unpopular in my globo with the noises I'm making!

Second time with this WOD. Grip was limiting factor. As rx'd,

9 rounds (new PR by one round, but wanted 10 rds)

14 Rds as Rx'd
just trying to keep up with OPT

7 full rounds and a thruster round.

34yom/170/6'
32yof/125/5'6"

As rx'd and 60lbs, respectively

7 rounds

As Rx'd:

8 Rounds + 5 Thrusters

m/28/200

as rx'd:

11 rounds PR!

M/47/6'/184

As Rx'd

6 Rnds + 5 Thrusters

New to CrossFit I've been doing it for about a month and a half now absolutely love it. I thought I was in good shape until i started this routine I was definatly not in CrossFit Shape. Did this on as Rx'd 5rnd + 7 thrusters, and 6 Cleans. Not too good compared to what i have read about others doing but I'll get there. Well now back to the daily grind of Afghanistan.

8rounds +5thrusters +7cleans

new PR!!!

42/M/170#

6 rounds + 5 Thrusters + 5 Cleans

Scaled WOD:

10 minutes of:

5 45# Thrusters
7 45# Hang Power Cleans
10 45# SDHP

7 rounds + 5 Thrusters

M/34/205/6'0"

M/43/185/70"

only 10-min

5-rounds

m/28/6'1/193

"fran"

5:03 (pr)

42/f/5'2/110

LOVE THIS BARBELL AMRAP !

Women RX @ 65# = 8 rounds + 5 Thr, 7 HPC & 5 SDHP

The load feels great!

As rx'd. 7 Rounds. I'm unsually tired. I should have been able to do 15.

Scaled down to 65#, 7rds. The long, long layoff has punished me hard.

8 rds. Coulda got 9 but layed off over Christmas and it showed.

as rx'd.

11 rounds plus 1 thruster. PR.

m/22/5'7''/160

as rx'd: 8 rounds + 5-thrusters,7 cleans, 6 sdhp's

m/22/5'7/160
rx'd, 8rounds +5thruster,7cleans,6sdhp

as rx'd

7 rounds

CHK: 70lb 7 rounds
KS: 35lb 8 rounds
JEK: 95lb 8 rounds

7 rounds + thrusters and 5 cleans

5 rounds the cleans were ok im new to having perfect cleans but awesoem workout

as rx'd:

9 rounds
should have pused myself to transition directly into the cleans from the thrusters from the beginning.

Rx'ed

7 Rounds

15 sec. left on the clock

M/30/6'3/250

11 Rounds with 45kgs or 99 pounds.

Straight after a hard days work.Bang!

7 rounds

4 rounds with 1 set of thrusters

10 rounds

47 - 6' - 210#

As RX'd:

9 rounds complete

M/18/185#

WOD as rx'd

7 Rounds + 5 Thrusters

Not sure why I did 105 pnds but I did. My math...

Anyhow 6 rounds

6 rounds, 5 thrusters

27 yom 6'2" 155#

Pre: Warmup x12 x3 (pullups, ring dips, 35# kb swings, kb pushups, squats, k2e)
45# thrusters x10

WOD as rx'd:

6 rounds + 5 thrusters + 7 HPC

Day two of a 96 hour shift. Tied PR from last time this WOD came up.

M/36/148

as rx'd - at home - 8# heavier BWT than last time

7 rounds + thrusters + HPCleans, PR by 1 round and HPCleans

m/28/185
8 rds

20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg

first time with this one...

6 rounds

8 rounds with 55lb
plus: 5 thrusters and 7 hang power cleans

M/49/185

As Rx'd 9 rounds

As Rx'd

Score: 6 rounds and 5 Thrusters

m/36/6'4"/97kg

As Rx'd

8 rounds

as Rx'd

7 rounds

12 rounds - 5'10 195 24yr male

Very nice! my last PR for this one was 10 rounds! I'm improving like a champ!

(42.5kg) As rx'ed

10 rounds + 5 Thrusters + 7 HPC.

Same as last time.

5 rounds 5'9 214 33 yr old male

5 rds as rx'ed

24yo/m/5'6"/155

6 rds plus 5 thrusters as Rx'd.

as rx'd: 8 rounds
same as last time...

erin
f/30/5.7/130
35# - rx'd reps
10 rounds

WU: 3min single unders, 25 OH squats, 25 front squats, 3min single unders, 5 min Turkish Get Ups

WOD: 9 sets + 2 thrusters

Post-WOD: 3 sets 10x135# BP, 20x30# KB single arm swings

6 rds
95 lb Thruster, 5 reps
95 lb Sumo Deadlift High-pull 7 reps
95 lb Hang Powercleans 10 reps

6 rds with 95

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.

8 rounds.

Little disapp w/rounds. Should've pushed harder in earlier rounds. Feet hurt for some reason. Didn't do a good job of finishing on toes on thrusters & SDHP. Remember not to go all the way to floor on SDHP.

10/20: 8 rounds + 5 thrusters.

F/28/170cm/55kg

9 Rds + 5 Thrusters
30kg

did 75 pounds and completed 8 rounds and did 4 SDHP on the 9th round.

6 rounds +Thrusters(5), cleans(7), SDLHP(5)

after the holidays was tough but good

3X 95 no high pull, just deadlift
3X 75 as is

7 rounds + thrusters + hang cleans

28/m/192

Subbed 10 minutes
3 rds + 5 thrusters + 10 HPC
First workout in over a month

24/m/172

First workout
Subbed 10 minutes and 50 lbs
4 rds + 5 thrusters

1st workout of 2009 - 1/5/9

as rx'd - improved a little. Did 7 sets, + thrusters and cleans;
goal is to do 9 sets by 2010

190#
12rnds

Cfwu x3 + HSPU practice!

1 SDHP shy of 7 complete rounds. Used 60lbs. PR for me. Up 5 pounds from my norm. ;-) Happy with that.

CFWU x 3 + practiced double unders and Hand stand push ups.

1 SDHP shy of 7 rounds! Dang! Used 60lbs, PR for me. Used #55 up to now! I think I'll go up to #65 next time. I'd rather get let rounds but build up the strength
Next time...

CFWUx3
6 rds even (5 rds + 5 thrusters last time)

m/41/213

(50kgs)7rounds+4 thrusters

081020: (40kgs)10 rounds + 5 thrusters

65#

8 rounds and 5 thrusters.

Almost all rounds unbroken but rest between power cleans and high pulls.

Felt terrible like no gas. Have not worked out in a few days.

OK, injury or not, 4 weeks off is just too long!

CFWU x2

WOD: 6 rounds + 5 Thrusters

Awesome WOD!
I wanna be sure I am starting the year off right, so I am refocusing on form for a few weeks so next time this comes up the rounds should be way up.

33 yom 211 lbs.
As rx'd. 5 rounds + 5 thrusters with 3 min to go. Had to quit early as I ran out of time

5 + 5 thrusters, 65

41/80.5kg, 6 rounds, plus 5 thrusters.

6 2/3 rounds + 4 sumo deadlift high-pulls

5 rounds + 5 + 4

M/ 34/ 130 lbs/ 5'-6"
As Required 6 rounds in 19 mins.
I think I pulled my back a little going too fast on the SDHP.... I have been trying to stay heavier on my heels for the drive up and I've been feeling it like more of a power move lately, but I can tell when I'm out of wack and my weight starts to go on my toes... that's when I'm probably losing my lumbar arch and starting to bend.... good workout

mws: 5 as RXed
jlss: 9 w/med. ball

6 rounds as RX'D

First time doing sumo deadlift highpulls... great workout... have gotten better too with technique on the thrusters and hang power cleans.. took too much rest though... do better next time...

4 rounds and 5 thrusters and 7 hang power cleans

as rx'd: 7 2/3 rounds in 19:55
-went ahead an completed the 8th round in 20:55

37/m/215

6 complete

11 rounds

(Completed on 12/29)

Rx'd
Sta 8
13 or 14 sort may have miscounted one?
+5 thrusters
Thrusters felt strong!
L shoulder tweak 1/8/09

9@85

28/m/185

10 rounds

M/52/6'/180

7 rounds

MAWL

A - 9 rds (65lbs.)
M - 8 + thrusters, HPC, 5 SDHP

5 rounds of:

85 lb thruster
85 lb hang power clean
45 lb sumo deadlift high pull

Meyer- 10 rds + 5 thrusters PR
H- 7 rds + thrusters and pull ups
Stocker- 45 lbs- 7 rds
G- 9 rds + hang cleans 55 lbs PR

Jennie: 27 F 165# 5'9"
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Completed 9 rounds

9 Rds @ 65LBS

Need to work on the HPC shrug.

M/22/5'9/155

7 rounds + 5 + 7 + 2

SDHP are what killed me. Also, my grip was really crappy. 95# was heavier than I thought it would've been.

000000000000000000000000
30/m/165/5'6"
As RX'd
8+5/7
After about 3 rounds i stopped doing crappy form and made sure my power cleans were good form

cfwu x 1
wod
6rds in 22:00

8 - smashed.

36/M/158/5'8

m/24/74"/205#
6 rounds at rx

as rx'd 9 rds plus 3 thrusters p.r. previous was 8 rds

Tilo and Me 7 rounds, as RX'ed.

M/31/6'/178

8+5 thrusters.

PR:
10 sets
5 thrusters
7 HPC
4 SDHP

as rx'd. almost 2 more rounds last time

7 rounds + 1 thruster

65 lbs

6 rounds + 5 thrusters and 7 hang power cleans

M/42/5'8"/180

37/m/195

8 rounds exactly as rx'd

Man this one was a beast!!!
10 rounds with 10 seconds to spare.
M/29/192/6'1"

as rx'd:

12 rnds in 20:03

(10 sumo deadlift high pulls away from 13!)

awesome training.

m/22/170lbs/5'6"

Are these 95 lbs in each hand thrusters, or 1 95 lb dumbbell?

Crossfit warmup x 3 (as usual)
felt weak today, 95# was heavier than usual
broken up like crazy
7 rounds plus 2 thrusters
as rxed
same as last time

27M 6'5" 220#

6 rounds as Rx. That looks easier than it is!

6 rounds, my first crossfit day...man this is exciting!
m/32/230/6ft

11 rounds plus 5 thrusters. My grip started to leave me with those cleans.

6 rounds.

3hrs later, CFE bike WOD...i feel like jello

sub 30kg = 12 rounds

i did 18 rounds

male 29, 6'1, 200lbs
9 rounds.

6 rounds with 65#
grip still weak point
coming off 8 week break

5 rx'd

Just so I understand, we were suppose to do 10 sumo dead lifts and 10 high pulls per set, correct?

Just started Crossfit and I used only 65 lbs and did only 6 rounds. I guess there is plenty of room for improvement.

47/M/184
5 plus
3 Thrusters

Come on Zim. Get back in the groove.