Maxing on the thruster. Nice

i didn't spect this i like it!!!!!!!!! 3-2-1 VAMOS!!!!!!!

yes! the Q&A! can't wait!

oh my favourite....not. will try for BW but see how i go

This one will hurt right down to the Sphincter!haha

sweet...

I guess 250 lbs is the goal for us mere mortals.

Thanks for showing us what's possible Rob. NOT!

(I kid)

3-2-1 GO

thats what i get for doin front squats the day !
cool anyway,hope to improve on this one at last.

This one is definitely because of Rob haha. Should be interesting! Another first for me :)

so max reps on a functional exercise thats great....
i hope you all ladies and gentelmen are doing just terrific remember that i always wish the best for all of you....give the best always the best that's my way to train and to live that's because i'm always giving the best to you...My training family my crossfit family...big hugs for EACH AND EVERYONE OF YOU

bad english best wishes

I'll be turning this one into a 5-5-3-3-2-2-1-1-1, without a rack, full squat clean into the first thruster, in the same manner most firebreathers start "Fran". It should be fun!

Sorry guys, i have to say it. Complacency? Maybe it's some kind of marine joke that I'm on the outside of.

Here's to me guessing the WOD today booyaaaa.

Bleh.

What's "COMPLACENY"? Isn't it Complacency?....oops.

What a video: 2 questions in 14:44 min!

wow....this will be fun.

can't wait to feel the burn

dt missoula, mt

awesome vid! luv the CrossFit Journal. luv CrossFit. Coach is the man!

As rx'd in garage gym...

95
115
135
155
165(f)
155
165

First time doing these, wasn't sure where to start...

Hello Everyone!

Thank you to all of those who sent an email about the nutrition information I posted. I am happy to know that it was helpful and invite any questions you have.

As for this workout, 1 rep thrusters will be a challenge....but a good one! I am reading the "Power of NOW" and it says to focus on the moment, not before or after, but the NOW....good advice for these workouts when your mind is rushing to the "uh-oh....I have to do another one...that last one was hard....etc." So, focus away and on we go!

Have a great time with it - LOVE!

M/42/5.9/180 less than 1 yr in started following main site strictly 1 month ago is it normal for these 5 rounders to kick my butt starting to get discouraged gassed out in round 3 twice last week . First dance with barbera so took bingos advice and scaled down to 3 rounds .Can't figure it out is it normal ? WODS on the main site are definately calculated .Previously I just would search sites for WODS I liked and would roll like that.main site definately wrings me out . do I need to change something ?

Question, are the Marines in the pic from A 1/7? If so, that used to be my old unit. Regardless, Semper Fi! Great pic and great msg...COMPLACENCY DOES KILL!

Just finished watching the CF Journal video. Coach your speeches and in depth answers to tough questions is so inspiring and informational. Watching videos like this makes you appreciate what we call Crossfit even more. I love this program and the community it has developed.

Wow...lots to talk about on this one, at least in terms of heading off typical questions.

What's a thruster? Weeeeellll, on the left side of the Main Page there's this little area called "Exercises and Demos" and oddly enough there's one on thrusters! Go figure.

Either clean the weight you will use or take it from a rack--there is no standard. Got a rack? Probably get a bigger max if you use it. The weight starts in the RACK POSITION, bar across the upper chest and anterior delts, elbows thrust upward. Do a front squat, crease of the hips going below the knee. You can't go too low (a$$ to ankles is optimal) but if you don't get that crease below the knee it's not low enough.

As you come up out of the front squat DRIVE the weight overhead. This is an example of a hip drive, opening the angle of the hip as you push the barbell into the overhead position. Full elbow lock-out with the weight OVERHEAD, not in front of the head, some part of the ear visible in front of your elbow. 1.

Do I only do 7 sets of 1? Yup. This is a max effort WOD. This is how we get strong. Warm up completely before you start your heavy reps. You are seeking a true one rep max. Rest 3-5 minutes between sets, long enough to recharge but not long enough to get cool. You should be mentally fried after this.

Is that all we do? Do any of you do something extra on these "easy" or "light" days? If you are a Newbie the answer is "yes" and "no". You must bring the same level of intensity to these strength WOD's that you bring to "Barbara." Did you really max? Could you have gone heavier? Experienced CF'ers, especially CF'ers with a strength bias will probably couple this with a short, heavy, brutal met-con at the end; CFE folks will relish this because they will have more in the tank for their supplemental endurance workout.

But YOU...you are new. YES, that's all you do. NO, you do not do anything else. Remember, Coach is like Santa--he knows what else you did today and it will surely be in the WOD tomorrow in Spades. And if the rest of us find out it was YOU who did the extra work, well, I know a couple of SEALs who are Stateside right now, and we know where you live...

I think I had a nightmare about this workout before.. time to face it.. good luck everyone!

TaZ ~ Jeannie

kgs

60-65-67.5-70-72.5-75-80

hit body weight. happy days

Bleh.

Jennifer great to see you posting i hope you are doing just awesome...big hugs girl..that's a great point of view about the focus and how to focus...girl love ya you aare amazing please keep posting.. =)

"...unless everyone is 7feet tall and black..."

"...I'm not really interested in grading my own paper..."

"...could that lead to injury? That could lead to death."

"...There's a big difference between sitting on a life cycle reading the NYT and one of our workouts. A HUGE difference."

Those were the money quotes for me. Great stuff.

Great. Thrusters with sore hamstrings. FREAKIN' SWEET!

RE: Jennifer's nutrition comment from yesterday

as a physician, I agree with almost all you say and I applaud you for dedicating your career to the betterment and transparency of a very twisted diet/nutrition industry.

I do take exception to one thing: the comment that Splenda is sugar and we should stay away from it.

It's not sugar. In fact, the whole campaign that "splenda is made from sugar" is complete BS. In fact, its a synthetic organochloride made in a laboratory in Alabama; its not derived in any way from sugar. When metabolized it yields no calories, nor any insulin response. Thus, it is not really like sugar in any regard, except for its granular nature and sweet taste.

That being said (and in view of Pollan's text), avoiding splenda on the grounds that it is unnatural and potentially toxic is OK and logical. But telling people to avoid it because it is like sugar is wrong. In fact, given the amount of type 2 DM that I see, splenda should be kept close at hand. Thats my 2 cents.

(sorry for the re-post)

Whoops. Dang blackberry made me double post.

We're mixing it up a little tomorrow... Adding a something I think.

Whoops. Dang blackberry made me double post.

We're mixing it up a little tomorrow... Adding a something I think.

Was this inspired from that freak doing the 250lb. thrusters from yesterday's video?

this is going to be pants

mikeySFV, and EVERYONE; CFJournal subscription or not, it doesn't matter it's a free download - watch the entire vid in the CrossFit Journal.

this WOD directly relates to the thrust of one of his answers to a question.

full range of motion hip extension under high load, high velocity.

"wut single bit of human movement would predict success more than any other for all sporting activity?"

powerful hip extension.

Hey question for the floor.

What would be the best way to integrate more strength training with the WOD's without burning myself out?

@bingo: gracias for reading the questions in my mind

hey AllisonNYC lets do my WOD!!!

50 double unders
5 burpees
40 double unders
10 burpees
30 double unders
15 burpees
20 double unders
20 burpees
10 double unders
25 burpees

Come on girl do this wod...it's a fast metcon

allison, your first comment was perfect, lol.

s'more, big hugs to you man, we all love you.

Well, no CF for me tomorrow, for I am on duty. There's a bleh for ya. Oh well, attack and overcome, correct? I'll see if I can work something in.

Grab the Kool Aid and GET SOME!

#20, I don't post much, frankly because I get sick of reading posts from people who think they know what CrossFit is all about - but don't! From a Level One trainer's perspective, you are not doing anything wrong. The WOD is the pinnacle. I have been CrossFitting for over 3 and a half years and there are still a few WODs that just crush me and or need some scaling. I just turned in a 870 CFT the other day - great for me but still in the Rippetoe Intermediate category for 2 of the exercises!. You are battling yourself every time. If you only do three rounds, try 3 next time but faster. Go for four down the road etc. You probably already know that. Just think about where you were a year ago? 6 months? I have been training 5 people for a while now and seeing them go from no pull-ups to 5 and increase their capacity for work is simple amazing. Good luck and be proud of your accomplishments. http://guardiancrossfit.blogspot.com/
- 170/37yom

i love the lecture series.

a comment i would like to add:
i think that a major reason for the increase in rhabdo amongst CrossFitters that coach was talking about is the increase in popularity of CrossFit itself. a few years ago, there were less people doing CrossFit, but most of them were pretty well trained in the intensity field, or at least thats how it seems to me. since CrossFit's popularity seems to be exploding, new athletes are coming in and trying out the workouts as rx'd without having any idea how physically difficult they are. they think they are perpared for this just because they have a weight lifting background. but, coach is doing a very good job to counter it by posting a video every day, making the new version of the Journal, and addressing the topic in general.
again...just my two cents.

keep the lecture vids coming!

I have to say this is one of my least favorite WODs... I might do heavy single BS's instead, or even FS's...

Question: I am new to crossfit and my gym won't allow any powerlifts. Is there any acceptable substitute for this exercise?

JohnD - a new gym!!!

Can we turn the top end of the thruster into a push jerk? or is it supposed to stay similar to a push press?

i love crossfit!!!

B.peek comment 20, man these main site WODs really wring me out, is that normal?

Yes, its normal and you are human. I am only a couple of years younger than you and I spent a whole year getting the mechanics and consistency right before I started attacking the WOD from the main site and I come form a SOF background, I was not a weak link when I found crossfit. When I give everything to a WOD, I am fried and I try to crank every WOD to the max. Periodization is something that you have to "feel". If I am getting slower and weaker, than I take it "easy" on the next few WOD's and really watch my diet and sleep so that I can recharge.

Bingo, I can't wait to meet you and shake your hand, you are the best :>) you are personally responsible for reducing the comments 25% in January, take a look back at last January, what a zoo...

Brendan comment 30, What is Splenda....

I totally agree with Pollan, and you, if it has a nutrition label, its not food. If it has a long shelf life its not food. If your great grandmother would not recognize it as food, its not food....

Tommy, comment 36,

how do I integrate more strength training into the WOD's. Tommy, really, what you want to do is to only do the WOD's and hit them like your life depends on them (after you have good mechanics, and are consistent with those mechanics). That's all you need, you'll get stronger, I promise.

Rob, I would love to see what you can do with a ME thruster WOD, please post your results :>)

As for me, I will be doing full squat cleans on this one even though I have a rack, I like squat cleans :>)

Have Fun, Train Hard.

Billy

Tommy #36,

Not sure it would be best to integrate more strength training into the WOD. You get stronger while resting, not exercising.

With that said, I was able to increase my strength doing "Strong Lifts" for a few months, then coming back to CrossFit. http://stronglifts.com/

I have found that taking 3-4 months off from CrossFitting and doing "Strong Lifts" allows my shoulders to recover and gives me the strength increases to RX more WODs, not to mention the mental break from CrossFit.

This way I come back to CF hungry, healthy, and strong. And nothing says you can't do like two WOD's a week, and mix in strength training into that. It all depends on what your after. If its the best all around physical fitness, then the WOD, 3-on, 1-off is best. If you just want to be very strong in like the squat, and over head press, then try Strong lifts for a while, or mix it in with CrossFit.

People who come from a strength exercise background tend to adapt to the WOD better then the endurance athlete, so taking time out to focus on heavy lifts may be what your after. Try it, and let us know if you made the gains you were after.

just went back and hit 85kgs. filthy at myself for missing it on the last rep. so 5kgs above body weight. a lot happier now

coach is my hero haha great stuff

Brendan,

Thank you for the insider information on splenda. I abstain because it is fake (like equal, sweet n' low, etc) and the body just does not know where to put it...because it cannot process it, it stores it away from the external organs and creates toxic buildup. Also, the idea is not to replace sweet calories with fake sweeteners, rather, to no crave sugar like crack (Nicole's article). Have you ever had sugar cane? Now that is good...but you can only eat it if you can extract it from the cane....without modern devices!

What kind of physician are you? Are you in the USA or Canada?

It is fun talking with you...the more we share, the more we learn!

#42

JohnD-

seriously, get a new gym! these hip extending lifts are such a big part of crossfit.

Complaceny...that's funny, I didn't even catch the typo at first.

Ahhh, thrusters...my sweet dark mother...we meet again.

Hey,

As an austere crossfitter too, what's with the rings strapped to the box?

Cheers g

ha! I just did Thrusters 3-3-3-3-3 tonight before Barbara. Good warm-up

Good stuff,

NOOOO..... this is Awful!!... But hey!.... Let's get it!...
3...2...1... Oh Sheet!

23/m/167lbs/70"
Thruters 1-1-1-1-1-1-1
155lbs
165lbs fail
155lbs
155lbs
155lbs
155lbs fail
155lbs

hey, interesting posts Jennifer and others. I share your concerns about Splenda (and other artificial sweeteners), but from my perspective I would rather advise people (patients) to use sweeteners in lieu of actual sugar if they are going to eat something sweet anyways. Drinking a diet coke or eating sugar free chocolates is a much better option for the average American who doesn't have the self control or willpower to simply cut sweet/sugar from their diet. The alternative, of course, would be eating good old all-natural sugar and thus triggering a physiologic chain reaction leading to insulin release and storage of this excess energy as fat (the long term sequelae of this behavior being insulin resistance and eventually diabetes). Eating alternative sweeteners triggers no such effect.

As much anecdotal evidence as there is floating around about the dangers of artificial sweeteners, there still isnt solid, reproducible, high quality scientific data to prove any of it. But I share your concern about the potential dangers of these and other "processed" foods. The trouble, as I see it, is educating the public and making healthier products more affordable and available. This is certainly a failing of my profession and the public health powers that be.

Lastly, I just want to point out that just because a food/product is "All-natural" doesn't mean its good for you. Consider heroine.

For the record, I live in the US and am currently training to specialize in oncology.

36/m/185

175
185
185
185 (f)
175
175
175

Brendan, comment 58, all points well taken, my personal favorite when someone says "its all natural" is to point out that dirt and crude oil are also "all natural" but it doesn't mean I want to eat 'em :>)

I am a knuckle dragin' mouth breather when it comes to medicine but I know what works, and when I'm eating in the zone, 40 percent carbs, 30 percent protein and 30 percent fats from sources that are not processed, or as little processing as possible, I feel and perform great.

Have Fun, Train Hard,

Billy

Cool picture!

freddy, I was just lurkin' the One World site, I see you are about to have your annual fish tournament, I got hooked on that game the last time I was at your place. Before that I did not even know that the rower had that highly addictive game. :>)

Please say hello to Brad and Jolie for me...

Have Fun, Train Hard,

Billy

Got stuck at my old nemisis 205!
185
195
200
205 (F)
205 (F)
185 (F)
135 X 20
Finished up with some snatch work
Don't know what it is about that number. I like the workout though.

Here's a question completely unrelated to the current topic:

when doing GHD sit-ups you are supposed to alternate hands/arms each time, correct? Is it 1 rep every time one of your hands touches the ground behind you, or is it 1 rep after both hands have touched (in other words, two times down and up)?

This is in current discussion with a buddy of mine. Thanks for clarification from anyone who can help. I haven't seen anything on the site to confirm that only after each hand has touched do you count 1 rep.

Last Time;
135, 155, 175, 200 (Failx2), 185, 190 (pr), 200 (failx2)

This time:
185, 205(f), 205(f), 185, 195 (PR), 195(f), 185

Wrenched my upper back trying to power up the 205.

WU: Hang cleans, front squats and light thrusters.
135
155
185 (f)
185 (f)
165
170
180 (f)

My prediction for tomorrow's workout: 20 min AMRAP of something...

Bingo, you're a gem. :)

My first time ever doing crossfit.

145
145
155
165
175
185
185

The wrists take a beating, is my form jacked up or do the wrists get stronger?

#69, form: you are not supposed to support the weight with your wrists at all.

For those asking about "complacency kills"

It means that when you get too comfortable with your surroundings and everyday routine that you don't pay attention to what you're doing or what's going on around you and thus end up with some kind of injury or death or what have you.

It's common in the workplace. For military, their workplace just tends to be a bit more hazardous than most.

Thanks for the positive replies on my earlier post .Was havn a bad case of dragn a$$ after WOD. Comments here always inspire . Great bunch of athletes .

COMPLACENY
National War COLLAGE

Misspelling kills.

115x7 as rxd

115x7 as rxd
wode at 5.5

115 as rxd
wode prior at 5.5

m/43/185

145
165
180
185
190
195
200

95
115
115
125
125
135
135

M/23/164

135,145,155,165,170,175F,170

far exceeded my expectations on these

60kg
70
75
80
85
87
88pr

Splenda is not good for you in ANY WAY SHAPE OR FORM. do the research. hell just google it if your lazy. In a new study that just released, small traces of mercury or being detected in products with High fructose corn syrup or for a better name Sucralose, or for the unaware individual...Splenda.

M 68"/165/40

Weak spot workout!

109
131
142
failed @ 153
138.5
144
149.5
149.5

95 pounds x 7

F: 64"/155/38

47
58
58
52.5
52.5
58
58

M/31/6'3"/202

115
135
155
165
185
190
195 (PR)

I need bumper plates.

95 x 10
115
125
135
145 fail
135
140
140
95x10
95x10

8 pull-ups
2-mile in 11:56
8 pull-ups

40/m/176cm/72kg

Thruster 5-5-5-5-5 reps

50-55-60-60-60 kg

My form on the thrusters is still way to shaky for heavy singles.

149 5'7.5" 33 yom

175x1/180x1/185xf/185xf/182.5x1(pr)/182.5x1/185xf
2.5lbs pr-
not happy with strenght gains so stripped bar to 135 immdeiately and banged out 135x9 thrusters which helped and then immediately attempted and got on 5th try a freestanding lockout to lockout hspu! (done on 8.5" high paralletes and forehead touched ground) strenght is not issue on these but rather the balance through the movement in the different stages- feel better now

Question regarding 7 sets of one. What is the best way to attack this. Lets say I have a 200lb max. Warm-up with 100lbs. x 5 then 150lbs. x 2 then 190,195,200,205f,200,200f,195. Any suggestions would be appreciated.

M/32/6'2"/183

95
115
135
135
145 (hang clean started getting weak)
145 (hang clean very weak)
155 (took the bar on my chest from the rack)
2x5 hang clean thruster @ 95 lbs

24/m/195
225,245F,245,245,245,250,250F,250F,245,245

26/5'9"/135

35-40-45-50-51-52(f)-52(f)-52 kg

those dudes are from Alpha 1/4 and its no surprise to me that they still cant spell.
Go Raiduhs!!!!! ha ha
i wonder if they left their zodiacs in kuwait again????

34/M/184

185,190,195,200,205,210(f),210,215(f)

excuse my post (#810)

with high fructose corn syrup, sweet and low is an alternative to HFS. problem with sweet and low is that it contains aspertame which is a cancer causing agent. i shall wake up first before I post next time, nonetheless think for yourself and do your own research. peace.

M/22/180/5'9

Inspired by the vid, so i did:

5-4-3-2-1
185lb thruster
305lb deadlift
10-9-8-7-6
Pull ups

10:27

Then maxed out at 225lb thruster.

worked through "accelerated miles" first. Any who want to challenge their endurance, warm up pace, then each quarter mile, accelerate by 15sec/mile. After each mile, drop back 45sec/mile and repeat. Goal is 5 rounds.

7x1 thrusters
115
120
125
135
145
155f
155

175 X 7

Don't know what the F#*ck is going on. My CFT's are lower and all my heavy lifts are lower.

Kg: 50-50-50-50-50

M/22/5'9/155

Thrusters: 115/125/130/135/135/140/145 (somewhat happy)

then

1 Mile run: 6:00 flat (also somewhat happy)

m/29/6'1/193

as rx'd

155
165
175
185
200 failed
190
200 pr

@89 tobin

Sounds like you have it pretty dialed in like the way you posted it.

My personal pref is to use lifts 1,2,3 to get used to the heavy weight and then do my known max at 4, then go up from there until failure. I always like to end on a positive so if I reach failure at # 7 then I'll drop weight and do a #8.

my .02

train hard!

m/31/5'9"/169

135
145
155
165
170
175 (Fail)
175 (Fail)

First timer:

as rx'd

115
135 failed
135 failed
125
130 failed
130
135 failed

m/40/6'/205
135
155 f
155 f
135
145
145
150

Felt a little weird, had to keep reminding myself to not lean foward when going down.

155,165,175(F),135,155,165,175(F)

Just couldn't get that 175.

Brendan#58 awesome, we need more smart oncologists who LIKE to discuss nutrition. We need more crossfitting docs. My hubby is a resident and I'm working on him squeezing in crossfit on his few hours off every now and then;)
S'more - you got me through this wod man. Thanks. Your positive vibrations just flow through my world now and I love you for it. Visions of really strong women cranking out huge thrusters psyched me out today! UGH! Competition can sometimes kill! But then s'mores words of DO YOUR BEST came to mind and got me back under my max 120 load.
95-105-115-125 (did it but scary and well, scary - didnt count it)- 120-120-120
Really had to focus on these. basically felt like 2 moves instead of one.
One more thing I'd like to say. I hope Coach and Lauren are making a lot of moola on this stuff. They deserve it for all the hard work and free info and wonderful community they have created.
Cant wait to see your big numbers ladies!!!

Love the "complaceny" sign.
Bad speelers of the world, untie!

Burgener + Snatch WU
Thruster 1-1-1-1-1-1-1 reps

in kg: 65-65-70-70-72.5-72.5-75 PR

iron-cross/HSPU/Back squat training

#98 John-in Jersey you are tired. Rest for one whole cycle and hit it again. You make gains when resting too. Dont look at the site or anything from today until the start of the next cycle. see how that feels. Rest takes experimentation and discipline too. Like another poster above said - you have to feel out your own periodization. Sounds like your bod is fried. rest mind body soul for the next 3 days.

M/ 19 years old/ 160 lbs

Heavy Thrusters
1 x 115 lbs
1 x 135 lbs
1 x 145 lbs
1 x 155 lbs
1 x 165 lbs
1 x 175 lbs (PR)
1 x 185lbs – FAILED

28/m/192

130
140
150
160
170
180
190 tied pr

Hey, BINGO! I"m not really a newbie, but I have a question for you or any other wise &/or responsive CF leader-type.

The arthritis in my knee (where the bone rubs on bone) precludes me from going "a$$ to ankles". I understand that goal is optimal, but not required. Now, my problem is this - on a rare good day, I can get the hip crease past the knee. but usually, I can't go that far. I can go to horizontal thigh level...So, do those reps count? And if a wider stance allows me to go lower (I'm not talking sumo-wide) will the reps count?

I've tried building my leg strength, taping my kneecap to compensate for my Q angle, ice, anti-inflammatory, glucosamine/chondroitin, yadda-yadda. Still, for some reason a gremlin feels it necessary to insert a nail into my distal femur when my knee is flexed when bearing wt. anyway....
I don't know why I want to know....I guess I have an inquiring mind. Would love a response from somebody.

25/m/172

70
80
90
100
110
120
130

Coach is so freakin' impressive. I can't wait to sit in a lecture for myself, but watching the vid is cool too. eloquent, logical - hard to debate with I am sure!

M/53/179
WOD as rxd:135,155, 175, 195(f), 190, 195 (f)
Next time.

M/35/68"/174 (down 11 lbs. since starting Zone 3 weeks ag0)

Thrusters 7x1 as Rx'd from rack

135
155
165
175
185
190 (miss-hit the rack on the way down)
190 (miss-starting with clean)

MDMelissa #113:

Mornin'! not much going on at Skyvision today (snowing to beat the band in NE Ohio) so a good day to ask ?'s.

Don't forget that the January bingo posts are directed at newcomers, athletes who are unfamiliar with Crossfit movements and exercises and unfamiliar with Crossfit workouts. Today's description is of the proper, complete, "Games-worthy" variety. In a perfect world we would be seeking and achieving this level of virtuosity on every rep in every WOD.

Having said that I am sure you have "heard" me say many times in the past that CF is YOU V. YOU. The overwhilming majority of us are doing CF as a means to an end, be that better fitness so as not to $uck at life or better fitness upon which to build some specific atheletic performance. You've probably also "heard" me talk about scaling for safety, since it's important to avoid injury when it is possible to do so.

Your specific question/issue touches on both of these concepts. Would those reps be disallowed at the Crossfit Games? Yes. Who cares? I can't do a push-up because of a torn rotator cuff. Who cares? Are you getting a fantastic workout, better than anything you've ever experienced before in your life? Are you in better shape than you could have imagined at your age, and still getting better? I'm betting the answer to those questions is a resounding YES!

It's YOUR Crossfit every time you step to the bar and listen for 3-2-1...GO!

MDMelissa...answer to your question held in the filter...

First time max effort thrusters, so I started low.
125-135-145-155-165-170-175F

30/m/5'10"/210

165
185
190
195
200
205(f)
205(f)

D'wall i can't wait to see what you get. This is the point where we see how much CrossFit has affected your posterior chain. As for me I'm very excited! I've never done heavy thrusters before! Hopefully I can in to the 200's

#69 Mitch

You might be trying to hold the weight with your hands and not be placing the weight onto your chest/anterior delts. Let the bar rest on that shelf. And if you are doing that then you might have a flexibility issue or it could be simply that your wrists arent use to the weight. I would just try and focus on driving the elbows under the weight and letting your chest absorb the weight.

33/m/196/6'

Heavy Thruster

Started with power clean form the ground.

135
155
165
185
205
225 Fail
225 Got it to full extension.

135 - 165 - 185 - 195 - 205(f) - 205(f) - 205(f)

22/m/178/6'

135
165
185
185
205(f)
185

Wish I had some 5 pound plates in my gym

bw 165

135
155
170
175 (fail)
175 (fail)
155
155

Hybrid workout, had to combine two different events. "Warm up" was Starting Strength #2 with work sets of 230x5x3 squat; 110x5x3 shoulder press then power cleans to get the bar up for the thruster:

95
115
125
135
140
145
150

Then power clean 150x5 (curled a couple) and 135x5

CFWU
thrusters instead of OHS
situps to 30 degrees below horiz
70# assist on pullups and dips
1st round - 5 rev grip pullups, 10 bench dips

WOD
Thruster 1-1-1-1-1-1-1 reps

135F
125
130
135
140F
130
135

#113 MDMelissa

i'm iced in at my place so i thought i'd comment on the "ass to ankles" range on motion.

the front squat is a component lift for the clean. the overhead squat is a component lift for the snatch. going all the way down to ass to ankles is fine when training the front squat and ohs because you may often have to catch a heavy clean or snatch in a full squat. this extreme depth is relatively safe because of the bar position being in front or overhead allowing your back to be more verticle.

ass to ankles is not required or desired in a back squat. in everyone's air squat there is a point at extreme depth (ass to ankles) that you can no longer maintain a lumber curve and your hips roll under. this is not a safe place to be with a heavy load on your back. this is why hip crease below the knee cap is the standard in a back squat. also, when you go past this postion your hamstrings go slack and you don't have full tensions on the hamstrings which allow you to push back up out of the hole properly.

so just to recap: ass to ankles on front squat and ohs okay; not okay in a back squat.

as for your knee, do what you can. if your squat is to parallel because of chronic knee problems then i say count it.

I just had a question. When doing workouts with thrusters such as Fran, I clean the weight up. Is it Rx'ed that we clean the weight up on thrusters and especially for this workout. Thanks

MJ #64,

When doing the GHD sit-up, each time you come up, its counted as one repetition, regardless of where your hands go. Remember to keep your legs locked when you come up, and come up strong.

#113

If you check out what Rippetoe says about stance, thigh level and foot position, you should be just fine in counting your reps the way you described.

I follow the squat stance and position outlined in his book "Starting Strength". My heels are just outside shoulder width, toes pointed to about 11 and 1 O'clock (as if facing 12 and the degree of point is based on what is comfortable/keeps your knees tracking over the feet.)Staying on my heels (I do this by pushing my big toe against the top of my shoe), I squat until my hip crease is at least at my knee crease. This is easily parallel based on my build. As my flexibility increases I'll go lower, but I'm quite sure I have met Rip's standard for squats without going A2A.

Where can I find an explanation of today's WOD (Thruster 1-1-1-1-1-1-1 reps).

m/24/179/6'2''

45
65
95
95
95f
65
65

On the failed one I have felt as if I may have hurt my back. It was unpleasant kind of pain in the lower left side of the back. I think I am pushing myself too much lately. :(

??????

Would someone pls tell me what would be "acceptable" subs for the back ext. and GH sit ups?
My gym is well equipped but doesn't have the back ext. piece of equip.

Thanks!
Marc

33/M/220/75"

First time getting up at 6:30am and doing CrossFit at the local Globo Gym. I usually go at night. I met the Owner of the gym and he likes CrossFit. Although he won't call it that, Functional Fitness is the preferred term. He has just redone the gym and has added a Functional Fitness area to the gym with Kettle Bells and Bumper Plates and most of the equipment I need. Sweet!!

Todays WOD

CFWU x 2
Thruster warm up then,

155
160
165
170
175
180 PR
185 PR

I am hooked on Crossfit and have been following the WOD's, some as Rx'd, some scaled down. I am working on getting the zone dialed in right now. I am eating a Paleo Zone Diet and loving it.
To all the daily posters, you are part of my motivation to push myself every WOD.

Thank You to everyone that shows a genuine interest in helping someone else achieve their personal goals.

If your mind can Conceive it and Believe it, you Can Achieve it!! Napoleon Hill

marc #135

does your gym have a lat pull-down? try using one of those big stability balls and putting it at the end of the lat pull down bench. anchor your feet on those rolley things where you normally would slide your knees under. that's your faux ghd, and you can do back ext on it too (not the best but it will help you get by). good luck.

135
155
175
195
205
215(f)
215
225(pr)

Kris Kepler and others:

Just to set the record straight on artificial sweeteners:

"sweet n low" is saccharin, not aspartame. This was shown to cause bladder cancer in rodents when administered in extraordinarily high doses. Since the product is extremely sweet, we use it in very small doses. Speculation and concern remains (esp. on my behalf); but it is important to realize that no human cancer has been attributed to this product.

Aspartame (Equal, NutraSweet) has never been shown to cause cancer, in humans or lab animals. It is a actually just a tiny amino acid that tricks your tongue into tasting sweet by "molecular mimicry." But, yes, if you google these additives, you will be blown away by the accounts of users who develop everything from migrianes to fibromyalgia after long tern use. Scary indeed, but perhaps not as bad as the diabetes, dyslipidemia, or heart disease shown to result from HFCS consumption.

Mark:
135/137.5/140/142.5/145/147.5/150

Theresa:
w/up @ 45x5/65x3 then -
95/100(f)/100(f)/97.5(f)/95/95/97.5(f)/95(f)
(what the $#@! is wrong w/me today?)

I thought i would add my two cents to jennifers nutrition info from the other day.

Omega 3's are the most important fat you can eat having said that they are tough to get in your diet alone, so you must supplement. the best source of these is fish oil because the epa dha are already in their natural form and do not have to be converted in your body like flax, hemp etc.

In my professional opinion the best supplemental source of omega 3 is made by a company called innate choice. Their source is from the cleanest seas in Norway and they are cold pressed filtered and all pcbs etc are removed naturally. If you go to their website innatechoice.com you can have it ordered and delivered to your house. It tastes great and i see they actually have a new flavour. There is lots of great info on the website regarding omega 3's in general and their product. check it out.

And NO i don't work for the company my whole family including my 3 and 5 year old and a majority of my patients take it and all swear by it.

#89 tobin

The standard rule when attempting 1RM exercises is to begin with a weight you are confident being able to handle @ 3 reps. I imagine with your 1RM @ 200lbs, this would be about 180 to 185 lbs to begin.

Hope this helps.

I have been following crossfit for alomst a year and WOD's as rx'd for the majority of that time. Coming from a bodybuilding workout background I quickly shed unwanted weight and my times constantly improved. I feel like I am at a sticking point in my progression. Can someone provide information or point me in the direction to understand the Zone system and calculation of recommended "blocks" that I read about often.

Thanks.
Ryan m/26/187

5 Rounds for time of:
30 Push
40 Sit
100 Jump Rope

25 Minutes

M/25/160

135
145
160
170
180(F)
180
180(F)

#143 Ryan

Do yourself a favor and buy one of the books by Barry Sears. There's a lot of knowledge among CFers, and many are eager to show you just how much they know. But it's your body and you owe it to yourself to gather the knowledge through the same means that others did.

Greg/M2 #131

Thanks for the answer. I couldn't fathom why you would only count every other rep on GHD sit-ups; I'd seen no guidance to that effect anywhere on the site.

Thrusters be damned, gotta love those goats

135
145
155 old PR
165
170
175
185

Once again, surprised myself

36/m/5-11/220

135
155
165
175
185 (F on press)
175
175

I think the strength in my legs is about even now. Noticed it on Barbara. But I still have no pop at the bottom or the top. The FS is very slow.

20/F/160/68"
A couple days behind, so today was
5 rounds
30 GHD situps
25 back extensions
Rx'd 7:44

115/135/145/155/165/175PR/145

Question to all crossfitters

Is climbing a pole hand over hand (with no feet/legs for help):

A: just as hard as a rope climb
B: A little easier than a rope climb
C: Way easier than a rope climb

I have never done a rope climb, but do pole climbs. Thanks to anyone who may know

155/185/185/195/205/210/215

38/M/190 lbs/6'1"

135#
135#
140#
140#
145#
145#
150#

m47 205# 6'0

95, 115, 135, 155, 175, 195, 195

I was really uncertain how I would do with this, so I started out conservatively. My lockout on the first 195 lift was soft, so I really focused on active shoulders on the second time. Much better on that one. Glad I nailed the repeated weight instead of going up.

And by the way, my Wii fit age varies between 32-52, depending my balance that day. Don't scoff, Wii yoga and the balance games are fun, especially with my 5- and 8-year-old boys. Good for me on stretching and balance, but I wouldn't consider much more than that.

m/28/5'11/168

70-75-80-85(f)-85(f)-85(f)-85(f)-85 kg

I think I did 87.5kg last time

Looking forward to this one, I have been doing CF for 3 months now and I am hooked on the lifts. Jennifer, thanks for the post on nutrition a couple of days ago, I'm not on the diet, but I absolutely agree with eating foods that are as little processed as possible. And a big thanks for the book recommendation, I checked out some more reviews online, and will definitely go and buy it - it's right up my alley!

A couple of interesting articles today...

“Current guidelines, with regards to designing exercise regimes to yield the best health outcomes, may not be optimal and certainly require further discussion. The low volume, high intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males and this indicates that we do not yet fully appreciate the traditional connection between exercise and diabetes”.

Article at http://www.physorg.com/news152344736.html

Full Study at
http://www.biomedcentral.com/1472-6823/9/3/abstract

Both links are WFS.

CFWU-13 pu's @ 30 assist
10X's -30lbs
10x's- 40lbs
5x's- 45
3x's 55
60
65
70
10x's- 30

M/35/170
205F,200 TIED PR, 195,185,175,165,155
EJ
EJ

M/47/6'/184

135
145
155
165
175 f
175 f
155
165
155

CFWU x 3 Std

#95 Warmups

115
135
145
155
160
160
165 (PR, +10 over last time)

135 x 3 cool down

27/m/163/6'2"

100
100
105
105
110
115
120

I think I should have started with 110lbs

mark
thanks for the advise. i'll be stopping by the bookstore today.

Me and my girl r gunna do this one together whis us luck.Can i get a little gain with my pain "LoL"

3 1/2 years of doing crossfit and this is the first time I've ever been able to attempt max weight thrusters. Shoulder is still acting up but it lasted until the last rep before hurting.

45x10
65x5
95x5
115x1
135x1
150x1
155x1
160x1
165x1
165 fail

Ahhh yes..."Complacany Kills"

the irony is just too rich

33/F/5'10"/150

Still struggling with the mental aspect of lift days; I know that physically I am capable of more, but mentally I have a difficult time finding the aggression to complete the lift.

110
120
130
140 PR
147 New PR (15 pounds over last time)
154 F
152 F

Clinic @ hospital is closed today due to snow, so I took day off - nice... Slept 10 hours, lovely.

Julie Parisien- what are talking about with your #s? I think they're great. I always look for your posts as a source of inspiration. Someone recently told me I shouldn't pay attention to the numbers being posted. I disagree. I LOVE to see what my chicas are doing out there, it makes me realize that there is so much more for me to shoot for - its not daunting, its exciting! I don't feel like I'm comparing myself and feel inferior ( I *did* before I started posting regularly) I feel like... well, a frisky lil pony dancing around, kicking up dust! I have no idea what my potential is... and I like that. I have no idea what I can do. For that matter, I have no idea what I *can't* do either. Its fun testing my limits. That said...

55-70-85-90F-85-90-95PR
No spotter @ globo today, I was too nervous to try 100 by myself.

Sondrabythesea- you are a very cool mom. All of us CF-ing moms are cool.

in8girl, Sailor Erin, Carrie McG, FitMom, FitMom'sMom, nadia, MDMelissa, Julie, Jennifer- my chicas, my amigas..... keep postin' keep rockin' keep pushin'.

All the bros- Love reading all comments. Bingo- dang! you always hit the nail on the head. CF = "you vs. you." Brilliant.

Giddy-up!

#20 B. Peek

If I might add to the comments of others, since I am slightly older than you:

After spending several months partially committing to crossfit workouts early last year, I began to strictly follow the WOD about 6 months ago. I experienced some fatigue/joint pain about 2 months after starting the WODs, and was given good advice by an experienced crossfitter to focus on my diet (zone), increase fat intake, and take omega-3 suppliments. There is plenty of material available on the site to explain this futher but it made a difference for me and, although I still do not get sufficient sleep (average about 5-6 hrs night), I still am seeing gains and improvements in my overall fitness. I think other over-40 crossfitters would agree that diet and proper sleep probably are more crucial to our success than for younger crossfitters.

Good luck.

#111, Julie

Thanks for the advice, I'm sure your right. The propensity to over - train is far greater than to under - train. The only problem is I just can't stop. HA HA!!! Think it may also be the diet and the fact that since I've been doing CF, Approximately 8 months, I haven't been hittin the heavy weights like I used to, I follow the daily WOD without fail. There has to be a middle ground, like coach says in the War College video, you can't train optimumly for both cardio and heavy weight training. That much I understand but in my line of work I want to have the ability to overpower someone if the situation calls for it. Thanks again, be well, John.

19/M/5'10"/155lbs
115
120
125
130
135
140
145
Felt like I could have done more but decided to take it easy since it was my first time doing weighted thrusters.

s’more-yours is one of the first posts I look for. I like how we all get a hug for the day from s’more :o)

Oh man, I was sooo wanting to hit the gym hard today. My swollen glands have turned into an earache and just not feeling so good. Not sure if today is the day to jump back into it. Think the last time I tried to work out when I was sick I had decided I looked ridiculous. And a wise man told me to rest when I was sick ;)

Drives me crazy though! I have been doing my usual activities- walking, yoga. But was ready for a great workout! Maybe Linda or something. Ahhhhhhhhhhhhhh! Going stir crazy! :(

Erin

55/65/75/85/95/105/115

3 sets standing barbell wrist extensions 30lbs bar
3 sets single arm overhead dumbbell squats 12/25lbs
3 sets lateral trunk extension and flexion

135/145/155/165/175/185/205(f)/195

155
165
176
185
195
205
215 fail
205 fail

M/26/160

Slow progression today!

135
145
155
165
175
185
195 (fail)

135x5 for good measure

Very sport specific skills shown here! These football players just blow me away!

http://www.youtube.com/watch?v=NHH-6ZQktRQ (WFS)

CFWU, then:
135
145
155 (F)
150
155 (F)
155 (F)
Saw no reason for #7, just weak results.

Finished with 21-15-9, Burpees/Pull-ups, 400m run before each set--13:58. SLOW. SLOW. SSSSLLLLOOOWWW

God is Good, ALL the Time.

M/32/155/5´10"
In kgs.
60/65/70/72.5/75(f)/75/77.5(PR)

135
155
175
195(PR)
215(f)
215(f)
205(f)
205(f)

M/32/170

Max : 185

75
80
82
85(f)
85
87(f)
87(f)

Not a good showing. The explosive lifts and upper body strength are my weakness and this hits both.

Response to a question about the differences between mtnathlete.com and Crossfit -- Any thoughts to the slam on Crossfit's programming?

Planned, not random programming
- A dedicated emphasis on strength
- Attention to mobility and durability
- Programmed dedication to core strength
- Longer gym sessions
- Programming beyond work capacity to include stamina, depletion and strength
- A fundamental attention to the transferability of gym training to the activity outside. CrossFit is a specific sport. We try to use the gym as a tool to prepare mountain/military/tactical athletes for their activities/sports/missions outside. Gym numbers don't really matter. Mission performance does.

M 34/143/5'7"

95-105-115-115-115-125-135

M 27/172/5'7"

95
115
135
155
185 (F)
185 (F)
165

aloha,
Aaron

M./56yrs/165#

88
103
110
132
152
160#

33/M/6’00/185

Thrusters
1-1-1-1-1-1-1

135, 145, 160, 175(pr), 185 (pr), 190f, 190f

Dan D.

only had time for 3 lifts. 195pr

32m/5'9/180 Recovering from frozen shoulder and foot surgery

100,105,110,115,120,125,135(f),125

M/35/67/246

CFWU - 3 x 10s

As Rx'd
100
115
135
155 (fail x 2)
135
140
145 (barely)

CFE 2 x 1/2 mile hills

135-155-175-195-205-215(fail)

23/m/180
175-175-175(almost failed)-165-165-175-175

Ok this one was tough for me because in my globo gym there is not a rack..so I have to Clean the bar every time I want to do Thrusters and is kind of hard going heavy on thrusters and clean teh bar.

95 lbs 5 reps
105 lbs 5 reps
125 lbs 3 reps
125 lbs 3 reps
145 lbs 1 rep
155 lbs 1 rep
160 lbs 1 rep (f) because i couldn't push the bar over my head

M/42/177/6'2"

WOD, took bar from the rack.
Not good. It went something like this:
175-F, 165, 165, 165-F, 165-F, 160-F, 160, 155, 155-F, 155, 155-F
I started optimistic and ended up discouraged. I rested 4-5 mins between sets and was very warmed up, so I don't know what the problem is. The fails were always in the same place-bar height at about the top of my head.

CFWU x 3

95
135
155
175
185
195
205

My racking needs work. On the last one, my movement was clearly divided into a front squat and a push press. Mainly because I had to rack the weight using one grip to do the squat portion, and then adjust my grip for the press portion. Anyone have a solution? Am I just using too much weight?

100-110-120-130-140-150(PR)-155(PR)
Up 10 lbs

#194 steve cole...relax bro sometimes the problem is not your body in fact maeby you could be mind blocked relax bro and next time start lighter and go heavier as you wish...big hugs bro

M/42/177

Chopsaw #170:
I completely agree that sleep and diet make a bigger difference once you pass 40 or so. I barely get 7 hours a sleep a night; any less than that and I cannot perform my best. Doing a WOD after 3 nights or more of poor sleep is like doing it after having the flu. And I started the zone diet about 13 months ago--maybe 4 months after starting CrossFit--and it made a big difference. I used to "bonk" frequently during metcon workouts, despite eating lots of food (lots of carbs!). Not anymore. I also support those who go ahead and take it easy when they're feeling exhausted. I mean, why not? What's the harm in taking a day or two off, or letting up on the intensity for a week, if your body is asking for it. Listen to the body, it knows. Just my 2 cents.

I'm doing this to feel good and have energy, so if I end up feeling beat up and exhausted, then I'm defeating my purpose.

m/63/200- w/u with dowel thrusters
Thruster 1-1-1-1-1-1-1 reps
135-135-135-135-135-140-146 PR!

As Rx'd

135
145
145
155
155
155
155

m/38/5'10"/170

s'more #197

Thanks! You made me realize I'm not taking my own advice. How funny. Maybe I'll go easy for a few days, have a glass of wine tonight... Thanks for the advice.

As Rx'd
100,105,110,120,135f, 125, 135

M/29/5'9/194

as rx'ed:
135, 155, 175(F), 155, 165, 175, 175

My knee still is not quite back to 100%, so I hope to put up better numbers on this one the next time. I'm just glad to be back on track with the main site WOD.

M/34/185
155, 185, 195, 205, 215, 220(f), 220 Got it! PR for clean and thruster

F/31/121
75, 80, 85, 90PR, 95(f), 85, 90

45/M/6'/180

THRUSTERS:

135
145
155
160
165
170
175 FAILED ALL 3 ATTEMPTS

CLEANED BAR UP FROM FLOOR ON ALL THRUSTERS TO START THE LIFT.

DID A THREUSTR/ROPE CLIMBING WOD AT CROSSFITNWT YESTERDAY, WAS A GREAT TIME...KRAV WAS LATTER.

COMMENT# 169 LAURA DEMARCO

GET MAD...REAL MAD. IT HELPS MY LIFTING. LOUD MUSIC ALSO SEEMS TO HELP.

CAN'T YOU SEE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

27 yom/5.9/160#

135
155
165
165
175 (PR)
155
155

165
170
175
180
185
190
200

m/27/213/6-4

185
185
205
215
225 f
225
235 pr

#165 Ryan

I just sent to your email some info regarding the Zone.

You should be all set to begin your journey.

Good luck, buddy.

#169 CONGRATS LAURA! I always look forward to your post.

CFWUx3

110
120
125
130
135PR!
140 fail
140 fail

I am riding the same wave as Laura (#169) with not getting VIOLENT enough! Next time.

Male/26yrs/6'0"/168lbs

Thruster 1-1-1-1-1-1-1 reps

Max Rep Pull-ups between sets.

160x5/52 PU (First 45 CTB then form broke down)
180x2/48 PU
190x2/44 PU
195x2/41 PU
200(PR)/40 PU
205(f)/39 PU
205(f)/32 PU
200/29 PU

Hands toast... Going to need a few days to recover from this one.

41/M/150
115
135
140
145
150
150
155(f)

Gonna do this one later today.

"Complaceny kills" huh? Must be a Marine unit.

RLTW!

To Texas CrossFitters,

There are CrossFit Trainers working in the Clear Lake area!

Check us out!

Taylor Sport Chiropractic & Training
100 E NASA RD ONE #402
Webster, TX 77598
282.332.4476

m/20/5'10/180
95, 135, 145, 150, 160, 175, 185
felt good, first time maxing thrusters

M/45/5'9"/195

130
165
185
195
205 (F)
205 (F)
200 - PR

195-205-205-215-225-225-235(stopped 3/4 way up on push press, then pushed thru).

Form was key: kept elbows up to help on squat but maintained a good shoulder-press grip

32/180/m

135-140-140-145-150-155-155PR

Looking at that picture, the dessert camo pattern those US troops are wearing sure looks like the Canadian Arid disruptive pattern. I wonder if the US Gov is paying us royalty fees? The pattern is copyright protected.

M/27/6'3"/240

As Rx'd: 135,145,155,165,175,185,195

185
185
195
195
195
195
195

Well Julie (#108) I won't call them "big" numbers, but I did PR and that makes me happy

75
75
85
85
85
95
105(PR)

Baby steps. Props to you for tackling 125!

from ground, full cleans then thrusters:
135,135,155,155,155,175,175

185/205/225/245/255/265f/265f

155-165-170PR-175PR-180F-165-165

Then 30 x 65# Snatches for technical practice.

M/29/180
135lbs
145lbs
155lbs
160lbs fail
160lbs
155lbs
155lbs

BW next time!

F/39/5'7"/140

CFWU x 2
45 x 5
65 x 3

75-75-85-95-95-100-105(f)-95(f)-95

Don't think I've tried thrusters over 75 before, so over that are PRs. I've definitely never done a thrusters only WOD before, so this is a first. I need practice.

48/male/6'/202/week 12 CF

First time at this WOD.

115 x 1
135 x 1
155 x 1
165 x 1
165 x 1
175 x 1 (pr)
135 x 5 to work on form

MY:

40kg
50kg (fail)
45kg
45kg
47.5kg
47.5kg
47.5kg

My shoulders keeps my down :(

135, 145, 155, 165, 170, 175, 175

Rob Orlando is a monster!

Tried my own version of the 5-4-3-2-1
Thuster 200 lbs
DL 400 lbs (max 435, did all sets unbroken)

9:45

37/m/173/66

165
165
165
165
175

145
155
175
185
195F
195
205

M/45/168

135,135,135,145,145,145,155

First time attempting max weight for thrusters.

Next time I will push body weight!

It's difficult to go really hard at globo gym - its not like I can just chuck the weight if I fail.

135
165
175
180 F
180 F
180 F
180 success PR.

33/m/165

115
135
145
145
155
155f
155f almost, no lockout

Interesting discussion on Splenda. I've gone back and forth about whether to scratch it and am in the scratch phase now, mainly because Splenda isn't only sucralose (which apparently has no glycemic response). It is mostly dextrose and maltodextrin, both of which are apparently high glycemic from the sources that I have searched.

There is such a little amount in the packets that I how bad it is for your blood sugar (I wish someone would do a study). I tried xylitol, which was decent and fructose which has it's own problems and most recently a mixture of sucralose and purified water that I found on google.

The problem I have now is finding a decent sugarfree gum.

as rx'd
w-45
w2-110
1-160
2-180
3-180f, 170
4-170
5-175
6-175
7-180f, 175

115/135/155/165/165/175x/175

Failed on number six, just barely. and did 175 on number 7

PR by 20 #

185-190-195-200-205-215(f)-215(f)

mad at the fails .... so I did this as well
21-18-15-12-9-6-3
75# PP
double unders
5:10

33/m/200lbs/72"
Thrusters 1-1-1-1-1-1-1
115lbs
125lbs
135lbs
135lbs
135lbs
135lbs
135lbs Fail (Didn't fully squat)

As RX'ed:
Warmup:
Bar x10
95 x10
135 x10
185 x5

225 x2
245 x1
245 x1
250 x1(f), dropped to 245 x1
250 x1 (PR!) (previous pr was 205)
255 x1(f), dropped to 245 x1(f), dropped to 225 x1(f)
250 x1(f), dropped to 245 x1(f)
245 x1

I really thought an hour of yoga would've kept my head outta this one, but apparently not. Still, super stoked at the results, as this is only the second time I've maxed out on thrusters.

95-115(first PR)-125-135(f)-135!!(BW&PR!)-115-115x4

Then burn out sets at 95&75.
I have never felt as exhilarated in my life as I did when I hoisted that 135 over my head. It was such a rush I skipped out of the gym in ecstasy and nearly forgot about my last few lifts. Rock on XFIT!

This is the first time I've done a 1-1-1-1-1-1-1 WOD. To be truthful, I am not exactly positive about the strength gains with such a short workout ( I don't have a lifting background ) but I am going to try it.

Onto the WOD:
So I was thinking for some incorrect reason that Fran (which I recently did at the level 1 cert) used 135 lbs for the thrusters...

I warmed up for this WOD with a few bar-weight thrusters. Hmmm... this feels light, yet close to the Fran weight...

Did a light row, some dips, warmed up for about 10 minutes...

Started the WOD

95
105
115
125 (hey this is heavy?!)
135 fail (how did I do 21-15-9 of these?)
125 (back to reality)
130 (feeling quite sad and dejected, left the globo gym with a bit of 'what-the-hell?' Then. after reviewing the FAQ's my eyes were opened and lo and behold, this would be my new PR) DOH.

I was thinking "wow", what drug was in the water that allowed me to pull out 21 thrusters of 135?

325 Pull ups! Nice work JacobSZ!

M/25/6'33"/183#

125
125
135
135
135
135
135

25/m/5'11"/205ish (haven't weighed in a week or so)
185-195-205-215-220-225(PR)-235f
215 was the previous PR and I hit that pretty easily...first workout back after a week off and I feel great.

30/m/5'11"/200

135
155
175
195 old PR
205
215
225 (PR)

Warmup: Run 2 miles

Thrusters: 130-150-170-180-185-190 (failed twice)

I was happy with my results. I just missed that 190 both times. Looking forward to the next time!

M/25/511/185

111x1
133x1
177x1
187x1
197x1
207x1
217xFAIL

PR BY 22LBS YES!

20/m/180/5'10"

195
205
215
225
235
245 (f)
245 PR!

Good day all around, trained HSPU's with parallets 5x5 with shoulders going all the way to my hands, no assist.

as rx'd

135-145-155-165-175-195-200

then did 5 rounds:
35 double unders
30 situps
25 back ext
20 box jumps 24"

19:36

Well, calf is 100%. Now it is right hip, a pain I have been running through until now. Monday night was just too painful to continue. Doc has me on crutches. MRI results will be in tomorrow. Guess I came back too fast/too hard from my half marathon on Thanksgiving. Maybe I can still do some upperbody, (pullups, pushups, etc), but no lowerbody for a while. I know that goes against the CF principle train your system as a whole, but I don't really have a choice here. First time being "injured" in 17 years of running and lifting. Rehab could be interesting though...

145lbs for the last complete rep.

Missed at 155, might have been able to get 150lbs.

27 - m - 5"11 - 161 lbs

I had left shoulder problems last month. It got better but started acting up last week whenever I did overhead lifting so I changed it up this week

200 pull ups
200 push ups
10 bicep curls (85 lbs)
20 bent over rows (85 lbs)

39 minutes. Wasn't really trying hard for time, just wanted to get a good pump

age 19 bw 170
125/135/145/155/165/175/185(f)

Anxious to see how this one turns out later this afternoon.

Question...any of ya'll planning on attending the Oly lift cert in Augusta, GA next month?

As rx'd
235
235(f)
205
205
215
215
225

Tried focusing on using shoulders only not much leg momentum

34/m/184

Got a little gunshy since I was using Iron and not bumpers.

155
175
185
195
205
215
225

first time since april on this one.

155
160
165
170 pr
175 pr
180 pr
185 pr
190 (just trying to keep it going--fail)

33/m/210/6'5"

175
185
195
200
205
210 f
210

95-100-105-105-115-115-115

Still nursing a sprained rt supernator...

CFWU

WOD as rx'd, scaled

45 (bar only) x5
65 x5
65
+++
1. 85
2. 95
3. 95
4. 95
5. 105
6. 105
7. 115

Nice, this is a pleasant surprise doing a spin class last night; cant wait to do some thrusters for weight, this will be a new twist on an old favorite! Hope all is well xfitt fam, S'more and Rookie-Gold you have give me targets to shoot for... here goes

....3...2....1.... GET SOME!

Rookie-Goldcoast I am assuming your out in Cali? Am I right?

Weight: 176

125
135
145
155
165 (fail)
160 (fail)
160

how painful is rhabdomyolysis? my left lat / posterior deltoid has been sore, pretty much only when pulling open doors /doing pull ups for a couple weeks. nothing too severe just the kind of soreness you would have the day or two after an intense workout

m/34/5'8/150

Didn't know where to start with weight. Power clean everyone up, took a deep breath in, then just went for it.

115-125-135-140-145-150-155-160-165-167.5-170-172.5 failed.

I just kept going up until I failed, wasn't sure what I could do. I really surprised myself.

Good luck everyone.

as rx'd:

30, 40, 50, 55, 60(PR), 50, 55 (weights in kg)

Hi onefastbird21...sorry i'll hit this one but no so hard bro my old injury (left shoulder) my lower back bodering me =( i think i'll hit just 205lb for max besides that i drop some bodyweight...(161lb now)

40kgx3
50kgx2
60kgx1
65kgx1
70kgx1
72.5kgx1 (PR)
75kgx1x2 (fail)

BW 68kg

m/5'3"/160/29

before the wod, took my rings and hung them up to play with while I was warming up and I GOT MY FIRST MUSCLE UP!!!!!!!!

back to the wod

as rxd (from rack)

135
155
165 (f 2x)
165 (New PR +5 lbs from last time)
170 (f 2x--bar just at forehead, didn't get enough pop coming up)

biked stationary--15 min warmup, 5x5 min intense (level 15) with 2:30 ez pedal in between, 15 min warm down

As rx'd:

205#x7

Thanks to those who answered my post earlier. Much appreciated

wanted to work on my ring dips so did

7 rounds
6 thrusters
6 ring dips
the first three sets of thrusters were 120# the last 4 were 100#

19:26

I need to get stronger

175
180 (old PR)
185
190
195 (F)
195 (new PR!)
200 (F)

28/M/140

Best I could manage in the hotel gym was a pair of 50 lb dumbells

5x5 50lb/each hand dumbell thrusters

first crossfit workout ever....125 in sets of three, 135 max

135
155
175
195
205
215
225

congrats!!!! #272 fat ftony the first success muscle-up feels sooooo great taste like victory...hi 5 bro

m/5'3"/160/29

before the wod...took my rings in to play around with while i got warm and I GOT MY FIRST MUSCLE UP!!!!! finally. started the end of october.

as rxed took from rack

135
155
165 (f 2x)
165 +5 NEW PR!
170 (f 2x-bar at forehead, not enough pop comin up)

225
225
245
245
225 x 2
225

No bumpers... shoulder definetely got worked on the negative.

Buy in: CFWU x 3
(did AB wheel from knees x 20 instead of Sit-ups for sets 1 and 3. Did HSPU x 10 instead of dips)

95# x 2
145# x 2
165# x 2
185# x 2
205# x 2
225# x 1
235# x 1
245# x 1
255# x 1
265# Failed
235# x 1
245# x 1

Wasn't sure what to expect on this. First time maxing out on a Thruster.

Cash Out:
2 sets of one-armed clean and press with windmill x 5

42yo male 5'9 185
as rx'd
135 lbs
155 lbs
175 lbs
185 lbs
195 lbs--failed
195 lbs--got it
205 lbs--failed
and 195 is a PR
YUT YUT

Disaster Alert! :

Thursters:
100, 105, 110, 115F, 115F, 110 easy, 115F

110 is so easy but 115 felt like a ton.

MetCon:
As Many Rounds In 10 Minutes of:
5 Burpees
7 Box Jumps
10 DB Thrusters 20#DBs

7 rounds + Burpees and Box Jumps

Obviously I'm not responsible for creating that nightmare. Any other weaknesses you'd like to throw in one workout?? Geeze ;)

95-115-135-140-145-150-155

as rx'd

70kg - 75kg - 80kg - 85kg - 90kg - 95kg - 100kg (failed)

couldnt get my arms straight.... at 100kg... front squat went fine....couldt get it overhead all the way....

Bingo, ken c, Bob,
THANK YOU for your info and encouragement. It's a little daunting to see some of the ladies' numbers, but remembering it's "me vs. me" helps.

Fat Tony - YEAH, muscle up!!!! Go On!

so, WOD Thrusters: 45, 55, 65, 75, 85, 85, 85

Last time I did this I took: 7 x 80 kg

This time: 80, 85PB!, 90PB, 90, 90, 90, 90.

This works!

All weights in kg.
39.5 - 39.5 - 40.5 - 40.5 - 40.5(f) - 41.5 - 41.5(f)

F/33/63kg

165
165
165
165
165
165
170

5'8 165

m/41/163/6'

as rx'd:

95
105
115
125
130
135(f)
135(f)

max last time = 125

Jennie: 27 F 165# 5'9"
85-95-105-115-125-135-140(f)

Just posting a recent injury/concern:

I had been following xfit routinely for nearly 2 years, until I was forced to take off this past summer (study abroad) and this fall (final semester at school). I got back to the grind this January, however I've had a minor setback after doing the WOD Mr. Joshie. My abs were not prepared for that volume of GHDs, and were injured. They were constantly flexed, sore, and swollen for about 3 days. I was forced to walk literally hunched over, as stretching them out too much hurt. Essentially, my stomach was distended at all times, and swollen, giving the appearance I had gained a beer belly overnight. With rest, the middle section has healed and I was able perform last cycle. However, my sides are still sore to the touch and swollen, giving me a muffin-top/beer belly look (I normally don't have either). While aesthetics are nice, what concerns me more is the healing of my obliques and hip flexors, both of which are still sore to the touch and swollen.

Has anyone had this issue before with ab workouts? Does it go away with rest? Can I train through it and minimize ab isolation exercises? Sorry for the long, ranting post. Just a little concerned about my newfound beer belly.

M/24/5'6/155

105
115
125
135
145
155(fail)
155(PR)

First time doing this WOD! Love Thrusters!

185
195
200
205
210
220
225(f)

Me: 42yo/M/5'!0"/175lbs/11%BF (oh no, I need to get back into the zone!)

Warm Up: Greg A's Warm Up 10 reps per set + 5 Bar Muscle Ups and the Bergener warm up.

WOD: ME Thrusters:

WU 95 x 8
WU 115 x 6
WU 135 x 3
WU 145 x 2

155 x 1
160 x 1
165 x f

160 x 1-1-1-1-1-1-1

Cool Down: 10 bar muscle ups, waling on hands 1 1/2 lengths of a basketball court, 5 minutes of double under practice and some one legged inverted burpees.

Have Fun, Train hard,

Billy

M/36/148

@ work, 8:00 am, pre-brkfst, with A-1

90
110
130
150
160
170
175-F
160

comment #269 - Steve

Rhabdo - it gets as painful as something life threatening can get.

I had a mild case of it after my second crossfit workout (Cindy). I didn't have the pull-up strength so I completed the last 5 rounds doing Jumping Negatives. It was worse than moronic.

the next FOUR days I could barely move my arms. couldn't lift my 27lb son up to the diaper changing station - had to change him on the floor, with nearly unbendable arms.

sleep was hard. I would wake up in the middle of night because I had shifted and the pain was pretty intense.

I timed myself letting my arms straighten out one at a time (using just the natural weight of the forearm) it took 4 MINUTES for one arm to straighten. then i'd repeat it.

From what I understand that's not as bad as it can get. If I had done that with a back exercise I might have had to go to the hospital.

Read up on rhabdo - it's bad news. And if there are any 1 kidney wonders out there, pay close attention to your intensity levels, rhabdo makes the kidneys work much harder than they should.

hope that helps.
-Brandon

50m/5'10"/228
800m
wall ball/ball slams #20 ball
21-15-9
1 mile
5 x 1 Thrusters
135-155-165-170-185

yahooo,
135
155
165
185F
175
185F
155... I did a ton better than i thought i would!

Night Man comment 296, "I have a beer belly look and my abs are killing me after Mr. Joshua (GHDs)

Night man, you have Rhabdo, see a doctor and get some blood work done to see what your kidneys are doing. Do not work out any more until your symtoms completely resolve, this may take a month or longer. See a doctor.

Have Fun (Standing), (Don't) Train (too) Hard,

Billy

33 yom 220 bwt

warm up "climbed the ladder"
1 pull-up, 1 squat, 1 push up, 1 ring dip....10 pull-ups 10 squats, 10 push-ups, 10 ring dips w/ a few handstand holds mixed in.

wod as rx'd
175/185/195/205/210/215f/215/220 new pr

I apparently really sandbagged it last time because I only got up to 185.

Thrusters 5-5-3-3-1-1-1
(Clean weight into the first thruster of each set)

in Kg:
40/5
50/5
60/5
70/5
80/3
85/3
90/1 x 3 (3 singles)

90kg = BW

Is it cake time yet Fit Mom??? After that performance I need some cake and perhaps a pizza too... I have been zoning hard, eating more fat and working my weaknesses..and I just couldn't bring it today. Total headcase

95,110,120F,120F,120F,115f,115f

110 was easy for me, so I got over zealous and bumped it up to 120. All of my 120 attempts the bar was overhead but I could not lock out. So I bumped the weight down to 115 and at that point my body was shot.. : (

185 / 215 / 235 / 255 / 275 (PR) / 285 (F) / 285 (F)

Just couldn’t get the velocity on the rounds with 285 to get the press component of the thruster going.

#245 Natalie

Good work girl - you are an inspiration!

m/20/5'8/158

135,155,160,165,170,175(f),170

BW 170

165-185-185-195-200(pr)-205(f)-135x5

old PR 185

23/m/183
135,145, 155,165, 175, 185, 195f,

25 lbs all 7 tries

Thanks Coach for sharing your National War College videos.

Billy, thanks for the concern but I doubt it's rhabdo (at least I'm 95% sure and REALLY hope not haha). I wasn't ill or anything after the workouts, and had normal soreness everywhere but my abs (from dogging the last two sets of GHDs and using primarily abs), which were extremely sore.

I'm concerned about the lack of muscle tone in my obliques and whatnot, as they should have healed by now (though barbara was probably a mistake). Maybe another day or two of rest to see how/if they heal? Fortunately I'll be heading home this weekend and my uncle is a physician so I can get his opinion.

38m/6/183

165.175.185.195pr.200f.185.200f

#131 ken c. Spreading the wicked knowledge for free. Great tips from that beast.

AllisonNYC not sticking to the WOD. Shocker.

Enjoyed being able to compare CFT to a chart and see where I'm at (novice, intermediate, advanced, bad ass). Would be killer to have something like the CFT chart for all WODs. Maybe such exists but I'm in the dark.

Brandon, thanks for that response - very helpful. It sounds like I'm just being a hypochondriac, the pain I have can't compare to your description. I'll take an extra day off from pull ups / rowing

first workout since I had the flu

500m row

cfwu x 3

2x5 thrusters warm up

thrusters 85/100/110/115/120/120/120

95 lb
95
100
100
105
105
105

As rx'd
First time with heavy thrusters! Never done anything over 95# before.
205
235
245
f265
255
f255
225

Good job D'Wall. You surprised me for real

BW 170

Addition to post above

Post workout - BW OHS max reps

17 !!! reps

(last time 12 reps!) Started shaking and stopped @ 17.

Thrusters:
95-95-95-95-100-100-100

As Rx:

170lbs, 29yrs young

135
155
175
185
185
195
205

As Rx'ed

1st time doing this:

125-135-145-155(f)-155(f)-150-155(f)

145-145-145f-135-135-135-135-145

m/23/163/5'10

115
135
165
175 (fail)
175 (fail)
175
180 (fail)
180 (fail)
165

M/49/151/1-1-06

Gym closed due to snowstorm.

Shovel driveway (for real, nothing virtual about it!):

1:45:00

177lb. M/6'0/26yrs. old

2nd week into crossfit

SQUAT CLEAN INTO THRUSTERS(no pause at top)

5x115lb.
5x125lb.
3x135lb.
3x145lb.
2x155lb.
2x165lb.
2x175lb.
1x185lb.
1x205lb.(easy) got greedy
1x225lb. fail

2x500m row(1 min rest)
1 min 36 sec
1 min 41 sec

1-135
2-155
3-175
4-185
5-195
6-205(x) failed on press
7-195

105
115
125
125
135
135
140

m/22/160/5'9"

155
175-new PR
175
180(f)
175
175

5 min cumulative L sit/L hang as warm down

1) 115#
2) 125#
3) 135#
4) 145#
5) 150#
6) 155# (F)
7) 160# (F)

228/M/6'4/33 yr old
155,165,165,170,170,170,170

missed 170 the first time I tried it.
Missed 175 twice.
Next time I will get 175 across the board or better!

28 m 179
as rx'ed
200
205
210
220
225
230
235 PR!

m/38/191/70"

CFWU x 3

135-145-155-165-175-175-185

Post

Thruster 135 x 7

Power clean to squat thrust (Because it's way cooler)
135
155
165
175
185
205 F
205 F.....Sooo close
I WILL hit 205 next time
On the plus side, that's a PR on my Power Clean! Haven't cleaned that much weight in 20 years.
1 mile run post

m/31/165

155
165
175
185 (fail)
185
190
195 (pr)

75#/85# (PR)/85#/90#/90#/90#/100#

Warm-up - 20 min run, stretching

Technique - 10 x squats, 10 x shoulder press(Stick), 5 x front squat (45 bar), 5 x shoulder press (45 bar), 5 x thruster (45 bar), 5 x thruster (65 lb)

1. 105
2. 125
3. 145
4. 150
5. 160
6. 165
7. 175

M/39/6'1"/260 - 4th week of CF, 2nd week on The Zone.

175, 185, 195, 205(f), 205, 215, 225

M/28/5'10"/165

As Rx'd
1- 185#
2- 190# (old PR)
3-7 195# (PR)

CMalz-
Thank you! I hear you on that head case business. All was well and fine until the big bodyweight lift. So my boss yelled at me (in that super encouraging way) and then just stood behind me as if he were going to give me a spot on my successful 135 and as soon as his hands came near my arms, the weight magically went overhead. Go figure. When I finally told myself to shut up, it was easy.
As for the zone, man it rocks, but yes, it's time for cake!

CFWU--
15 sec/reps on everything but the dips and pullups (were 10 per rd for those)

WOD --
120 - 125 - 130 - 135 - 135 - 130 - 130
failed twice on 135 and once on 140. I have to work more on my technique.. I think I developed bad habits on the high rep thrusters because my thrust was very broken and I relied too much on my upper body for the finish which held my weight down significantly. I aim to achieve a PR of at least 150# on my next attempt.

155, 170, 185, 190, 200, 205, 210

M/23/6'2"/195

95/1
115/1
135/1
155/1
165/1
175/1
175/1

John-in Jersey - I know DUDE it is so hard to stop, but think about the big picture. How good will you be at your job if you are only able to give half-3/4 effort due to fatigue? The breaks are so crucial and a very important part of what we are doing here. Dont look at the site for a few days, dont visualize what other people are cranking out and just chill for a few days. You will not regret it!

Ugh!!

I could really use a big hug from you s'more.

Tried to do thrusters today but my hands are so ripped from Barbra. They really hurt when trying to lift the bar. Tried to ignore it but they started opening up again. They're right in the middle of my hand too. I can only keep the bar on the heel of my hand. I'll hold out for another night of heeling. That's what I get for trying to do all the pullups unbroken on a crappily wrapped bar.

Actually I think I might do your wod s'more...the du's and burps.

My hand looks really cool though :)I must say with all the pullups I've done in the last 2 yrs, my hands are very CF 'mature'. Some people get really grossed out about open callouses, not I.

#224 Ashley - Girl any PR number is a BIG number ;) good work.

155, 165, 185, 195 (PR), 205(PR), 215 (PR), 215

I would have liked to have tried more but I didnt have bumper plates or anywhere to dump it if I failed on an attempt. Still I upped my old PR by 30 lbs so no real complaints here.

As rx'd: 155/165/175/185(f)x4

125-135-135-140-145(f)-145(f)-135

First time doing thrusters for weight & it shows. Needs improvement

41/m/155
warmed up with 95
115-few times
135-few times
155-few times
185-few times
205-cleaned it (f)personal best for clean
185
185

Bingo,
How long do you think one should crossfit before no longer considering oneself "new" to CF? I've been at this for about 2 months. I've been working out for years and am in great shape (Compared to normal peope - getting there slowly as far as CF is concerned - and yes I am saying that CFrs are not normal. I'm sure you would all agree). I understand all the workouts and excercises but I just don't know if I'm still "new." I am able to do most WOD's as Rx'd even if it takes me a long time. Suggestions for met-cons to finish with?

m/37/76/200

95#x3x3
115x3x3
125
135x2
145x2
155f
150

115x3x3

It never ceases to amaze me how much harder EVERYTHING is when your abs are shot. Those GHDs are still with me.

40,45,50,55,60,65(f),62.5,62.5,62.5,62.5 kg

As rx'd
135-155-185-205-225(f)-225(f)-220

First time with this wod:

135,145,155,160,165,170,175(f)

95x5
115
125
135 - that's the heaviest thing I ever put over my head
135 - I did it again - not get form but hey
135
145 - 2nd PR of the workout

Compare to 081101:

125/125/125/85/85/85/85

Crossfit works.

BTW Coach; I need to work on my front squats, I'm sure you'll help me out soon...

first time at this one
65,75,85,95,105,115,125

38/m/5'11/165

Only 95# available so I subbed
thrusters: 1x8 95#
5 rounds of: 30 seconds of 95# thrusters, 1 minute rest
6-5-5-5-5

M/41/5'11"/190

115
125
135
145
155
150(f)
145

F/38/5'6"/140

85
95
105
105
105
105
105

F/27/110/5'0"
65
75
85
95
105
115 PR
120 Fail
105

Ryan R #354:

From a CF standpoint you are still quite new, especially if you are still taking "a long time" to do the met-cons/benchmark WOD's. Are you doing a CF W/U before each WOD? Truly, until you are no longer advancing with regularity it's not necessary to add extra work (which is what I am gathering you are asking) in order to get better at CF. It's only necessary to continue to up the intensity meter (providing that you do, in fact, have good mechanics). Two months in? No matter where you started or what your background, unless you are starting from the standpoint of an elite athlete already, you are still very new.

And there's nothing wrong with that! After a couple more months if you perceive a specific area of weakness that is hampering your progress you could certainly consider adding some supplementary work. Your risk will be over-training, more specifically under-recovering.

After 2.5 years it was clear that raw strength was my limiting factor (BW 151, age 49 now), so I went about addressing that when I stopped PR'ing consistently, when I could handle the extra work.

Good question. Welcome aboard. Fasten your seatbelt.

Mark m/29/230
as rx'd
95
135
145
155
165
175
180(pr)

Jim m/49/165
as rx'd
95
135
145
155
165pr
175f
175f

45/m/71 kg
2xCFWU
45kg, 47½, 50(PR), 52½(PR), 55(PR), 57½(F), 55

BWT 192

60kg
80
82.25
85(f)
80
82.25(f)
80

No way to do heavy thrusters, so I took advantage of another wonderful day in Kauai and did a 26:01 5k run through sand, red dirt mud and soft spongy plant stuff. Was nearly attacked by a rooster I surprised coming around a tree....those critters are EVERYWHERE!

27m/6'4"/226

163 (old pr 165)
173
183
193
203
213(f)
213(f)

On the first miss at 213, got the bar overhead, but not to lockout. Second miss it didn't even get off my shoulders. Still, I'll take the 38lb PR.

95, 115, 115, 125, 135(f), 125, 135

yesterday: made up the last four rounds of barbara i quit on a couple of days ago, not a good performance, but not too bad considering half my brain was telling me to quit after the first round. 5:22, 6:00, 6:25, 6:51
today: warm up- 30 (75#) squat snatch in 3:44
max thruster-135,155,175,185
then a short, nasty metcon=
9-6-3 of
145# thrusters
90# k-bell swings

short bike warm-up

125-130-135-140-145-150-155-160-165-170(f)

145
165
175
180
185
185
190(f)

Think I had 135 last time, so "unofficial PR" by 50 lbs.

22/m/5'11"/192

135
155
175
185
195(f)
195(pr)
205(f)

M/27/216

155
175
185
195
200
205
210(PR)

Go for 225 next time.

As rx'd

95
105
115
125
135 (failed)
125
130

This was my first workout with my new bumpers and bar and the first weightlifting I've done in two years so I was pretty psyched. I probably should have saved the burpee challenge for after the workout though and will have to re-adjust my routine next time.

115,135,145,155,165,170,175

Burgener Warmup
GHD's Psh ups blah blah

105
115
125
140
145
150
155f

Front squated last (155) 5 times I think my upward movement was just not explosive enough to keep the bar moving.

Today was my 50th CF workout. I started in Nov. 08 when I just happend by the website. I was looking for something different to keep me motivated.

Since I started I have achieved more than I really ever thought possible.
In summary:
CFT 785#
Looking at 335# on a bar is intimidating, knowing you can lift it is empowering
Couldn’t budge my body when trying to do a pull-up at first, now 5 dead hang
Joints were stiff before, air squats were in sets of 10 now 70
Weighted squats….whatever maybe 100#? Now 305#
Burpees? What the……3 on first try. Now 5 sets of 21!
Would have died running one mile. Now one 5K AND one 10K under my belt, the most I have ever run in my life
Took me a full month to just get the warm-up down. I couldn’t lift my arms for two days.
Now our warm up looks like other’s full workout.
I’ve lost fat, gained muscle, gained self-esteem, gained energy, gained knowledge through the journal, and gained more hope for my fit future, affiliate someday?
In high school I was a good wrestler but I was never able to do what I can do now. Had I but known.

Mr. Glassman Thank you for CF, even though we have not shaken hands, even though you don’t know me nor I you, I believe you are my coach in CF training. Thank you for all that you do for our combined fitness and knowledge. More than I could express…..thank you.

Here’s looking forward to the next 50 and even more achievements!

M/25/194/6'1"

155-155-175-185-195-200-200-200

took it easy today

95-115-135-155-185-205-225f

28/m/5'8"/140
95
105
105f
105f
100
100
100

m/20/5'10/180

as rxed

135,155,165,175,185,185,200(pr)

felt good, can see a huge improvement since last time.

145-155-165-175-185-195(F)-190(F)-185-185

6'0"/180/27yo/2nd workout back with crossfit and already drowning in the kool-aid.

135-145-155-165-165-175-185

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Thruster 45lbs x 5-5 95lbs x 5 105lbs x 3 115lbs x 2.

Thruster:
135lbs x 1
145lbs x 1
155lbs x 1
165lbs x 1
170lbs x F
160lbs x 1-1-1
4 minutes rest per set
Foam roll after
Compared to 081101: highest was 175lbs PR

HAHAHAHA. Complaceny!!

Man, today was a great day to surf the comments.

Have Fun, Train Hard Billy--s'more--Bingo--Sailor Erin--your posts always give me a little smile at work.

Cheers from the Air Force

m/39/6'/229

135, 155, 165, 175, 185, 195, 200-f, 185

#372 time on metcon 4:20

21/m/6'2"/180
102, 112, 122, 132, 142, 152, 162(f)

155
175
185
185
195
205
215
m 21 bwt 185

125
135F
130F
130F
130F
125F

note to myself: dont ramp-up too fast....

115
125
125
125
125
125
125

Felt good except for squashing my thumbs between the bar and my chest. Must be time to review the videos!

Loved coach's question and answer period. The discussion on the importance of hip extension led me to wonder WHY we evolved to have a hip joint which functions near max extension. If we assume that the muscles around a joint will have the most power when it is positioned at 50% of max amplitude, then our hips are at quite a disadvantage. This led me to this outstanding article: http://web.mac.com/sjayo/SJayOlshansky/Manuscripts_files/SciAm-Evolution.pdf
enjoy!

Better than i thought

135
155
160
160
165
175
185

Then hit a 2 mile run

135
155
160
165
165
170(pr)
170

#296 & 315 nightman

Do yourself a favor and heed Billy's advice. You would not be the first to develop localized rhabdo from a high volume of GHD situps without an advanced core development.(due to a layoff in your case). Hopefully your renal function is ok but you really need to see an MD and tell him that you think you have a case of localized rhabdomyolysis. If we're wrong, great, if we're right, your kidneys will thank you for taking action.

95
105
115
125
135
145
155

165
pr

165 175 185 195(new PR) 205f 205f 185. Almost got the 2nd 205, I think it would have been good at 200, but there were no 2.5lb. plattes.

175
185
185 f
175
185
195 f
190 (pr)

ran a 7 min mile on treadmill,
then WOD as rx'd
175,185,195,205,215(f), 195, 195

then 105 21 times...ouch

100
105
115
120
125PR
130PR
135PR
140F
140F
140PR
145F

So, weightlifting shoes...everyone should get them.

Did the Thrusters tonight (7X1)

95,115,135,145,150,155,165(pr)
Felt like I had more, so went up to 175...NOPE!
Back down to 170...YUP! PR! by 20#

Wanted to give some OHS's a try with the new shoes.
135# (PR by 10#)

Oh, what the heck, may as well try for a PR on front squats while I'm at it.
200 (pr)
225 (PR! by 35#)

I'm very happy tonight!

Jay M

dude, where have you been? I've missed your comments, please tell me you're not off "the program"? great advice to nightman.

Thrusters (aka hernia-makers)

175-175-195-205-215-225f-225pr-225

29/m/196

155-165-175-185-195-205(f)-200(f)

Missed last two by about 3". First go at 1rm thrusters.

Chris 27/M/73"/175
85/95/115/125/135/135/145

Josh 27/M/69"/185
85/95/115/125/135/145/155

Don 36/M/71"/235
85/95/95/95/95/95/95 (Didn't have great form yet, so kept him at a light weight and worked on form, much better now)

wu x 3 x 10:dip, sit, squat, pull, be
run 1600 m

135
145
155
165(Fail)
165 PR (very slow press at the top though)
155
155

Also:
Split Jerks 3-3-3-3-3
95
115
135
145
155

Did better than last time but that aint sayin much

105
115
125
135 f
115
115
120

135
150
150
160
165
170
170

M/40/185

As rx'd:

155
175
185
185 (f)
185
175
175

Finished with set of five at 135 and a set of 10 front squats at 135 to work on the chicken legs. I should have had 195, but got rattled at 185 for no good reason and went back at it again.

More better faster

95
105
115
125
130
135 f
135

5lb under bodyweight

37M/5'10"/166#

Warm-up: 3:02 row (715m); CFWU 3x13; Burgener WU.

As Rx: 135-155-175-195-205(fx3)-200-200-200.

Cool-down: hamstring stretching; foam roll.

1RM PR at 200 by 5#. Done to 11-inch box. Could only extend elbows about half way on fails. This WOD allowed me to appreciate the strength of someone like Rob Orlando.

200/ 220/ 220(fail)/ 210/ 215/ 215/ 215/ 215/

max 220

Thrusters 7x1
185.195.200.200.202m.195.197
200 was same as last time, but I started the work sets with more #, so I guess that's an improvement.

95
115
135
155
175
185
95

Aloha,

Jordan

30/f/115

100-105-110-115-120-120(pr)-125(f)

3 rounds

30 box jumps
20 push-ups
10 hang power snatch, 65#

11:57

135,135,140,140,145(pr),145,150(pr)

Full squat cleans on all reps. Thanks for the inspiration Rob and thanks to Lauren and Coach for the timing of this WOD with that video.

#404 bkm

I agree. Looking forward to your return Jay M.

as rx w pullups between sets

135
155
175
185 pr
195 (f)
185
185

Ryan M/22/185/5'10

140-145-150-155-160-165-170(PR by 15lbs)

RJ M/22/170/5'9.5

135-140-145-150-155-160-165 PR

135
135
140
145
155
155fail
155

"Looking at that picture, the dessert camo pattern those US troops are wearing sure looks like the Canadian Arid disruptive pattern. I wonder if the US Gov is paying us royalty fees? The pattern is copyright protected.
Comment #222 - Posted by: KCN at January 28, 2009 10:51 AM"

Both the desert Marpat and woodland Marpat have the eagle, globe, and anchor randomly displayed in the pattern. To quote you, "the pattern is copyright protected." Another distinction is that the blotches on the Marine patterns are smaller than on the CadPat.
Furthermore, the Canadians assisted the Marine Corps with development of our digital patterns, so I doubt they were overly concerned with copyright infringement (there is none, if that isnt already clear).

Way to miss the whole point of the photo. I bet you're a real riot at the office Christmas party.

M/22/5'8"/165

165
165
165
165
165
185
185

145
155
165
175
185 fail
185 from the rack

m/21/165
three weeks doing crossfit and i love it

F/135/5'3

90-95-100-105-110(F)-105-110(F)-105-105

i didnt know where to start since i just started on monday.

95
105
115
125
135F
125
135F
125 (didnt want to end on a fail)

first time trying 1rm - need to work on rack positioning

115
135
145
155
165f in squat
155f in press
135
135

got up to 185 lbs (tied pr)

95
115
135
145 fail
135
145
145
145

I wasn't to sure of my form until my last round though.

no racks avaliable
cleaned all rep from floor
135x1
155x1
165x1
175x1
185x1
195(fail)
185x1

Followed Herm 5-5-3-3-2-2-1-1-1, Did full clean-squat into Thruster
5x 95lb
5x 115lb
3x 135
3x 145
2x 155
2x 165
1x 170
1x 175

DONE---

95-105-110-110-110-110-110

Thrusters felt good. I think I could get 115. Played it safe tonight though. Then played around with some cleans. rep 3: 95-100-105. Felt good and stopped there.

Combination of feeling a bit better and a bit hard headed to be at the gym but decided at least not to overdue it.

Erin

24/m/180

135
155
165
175
185
190
195(f)

Brian C:

105
125
145
155
160

First time doing max weight thrusters. Cleaned weight from floor.

135
145
155
165
175
185f
185f - just missed, couldn't get full lockout at top

pleased with 175 as that is 5 pounds over my bodyweight. gonna get 185 next time

36m 5'6" 170lb

m/39/5'4"/143

warmup:
45 x 6
67 x 3
89 x 1
work:
100 x 1
111 x 1
122 x 1
135 x 1
140.5 x 1
146 x 1
150.5 x 1

First time doing 1RM thrusters. Began each rep with a squat clean. Feel like I may have been able to increase by 5.5 lbs at least once more.

I guess I am the only weakling to post. I may be weak but at least I am brave to post these numbers..

70
75
85
85
85
95
95

39/f/150#

m/42/207/5'11
135
155
185
205(PR+20) 215F 205F
205
205
185
185 195F
195

CFWUx1

135f
115
125
125
130
135
140f

30min run/walk (~2miles, first mile at 6.0)

BHBHBHBHBHBHBHBHBHBH

WOD as Rx'd
185 x 1
205 x 1
210 x 1
215 x 1
215 x 1
215 x 1
215 x 1

BHBHBHBHBHBHBHBHBHBHBHBH

M/24/78kg/6'1

50kg
60kg
60kg
65kg
65kg
70kgFAIL
70kg thats 155 in your money

did an hour rowing beforehand.

26/m/190

catching up still...

Barbara (4 rounds)

4:35
4:33
5:37
6:01

Did Barbara yesterday so i think i suffered today

95
105
115
125
130f so bloody close - damn that Barbara
130f
127

M/32/160 6'1"

135
135
135
135
135
145
155

male, 36 y/o, 149#, 68"

CFWU
WOD
95, 105, 115, 115, 115, 125, 125

WOD Thrusters 1-1-1-1-1-1-1.
65k,70k f,67.5k,pr,67.5k,68.5k f, 68.5k,pr,
68.5k f,f,f ,65k,65k,65k.
inbetween did d/l,
60k x 10,80k x 5,100k x 5,120k x 3, 130k x 3,
kept it there to check form.

185-195-205-210-215-220-225(PR by 20lb)

1

M/40/6'0"/155

145,155,160f,155f,155,160,160f

110, 110, 120, 135, 155, 160, 165

"Followed Herm 5-5-3-3-2-2-1-1-1, Did full clean-squat into Thruster..."

Comment #430 - Posted by: OceanFire m/31/6'2"/200

Did you notice the same thing that I did with it? The accuracy of the clean TREMENDOUSLY impacted the first thruster on each rep. The first single in my rep scheme had a terribly executed clean, and the thruster was even worse! I JUST ABOUT LOST IT FORWARD AND LOCKED MY ARMS AS IT WAS GOING FORWARD- WHEW! The last rep was tight on the clean, which in turn made the thruster seem like 95#.

M/40/190

Thruster 1-1-1-1-1-1-1 reps

185-185-185-185-185-185-185

M/22/5'9"/160

135
155
175
185f
185f
185f
185PR

Im stubborn...

As rx'd
135/145/155/165/175/185/195
14:30
Took it too easy.

M/28/165

As Rx'd: 155-165-175-180Fail-180PR-185Fail-175x2

Wow didnt see these numbers coming:
135
155
175-f
175
165
175-f
175-f
Im thinking i need to start eating a little better.....i'm being outlifted by PUKIE!
Also, not trying to make excuses but we were rushed out of the gym by a bunch of "cardio-kick, think im getting a good wotkout but really wasting time" class. Long-live xfit

m/39/67"/183#

CFWU x 3 @ 10 reps

Thrusters

1-95#
1-115#
1-125#
1-135#
1-145#
1-155#
1-165#

First time so these are all PR's.

115
125
135
145
155
155
155

M/19/5'11"/180

135
185
205
225
235(f)
230(f)
225

27/6'8"/220

205-215-225-235-245-250-255f

115, 125, 135, 145, 150, 155(f), 155(f)
(21,16)

Didn't go heavy on these as I wanted to do 'Lynne' (bw+25lbs on bench) before thrusters.

95-115-125-135-155-165-175

155-165-175-180-185(PR)-190(PR)-195(F)

95,105,115,125,135,145,155 could have done more, next time start at 110

95
115
135
155
175 f
165
165

F/37/125
85
95
100
105
110(F)
110
115(F) chickened out trying it again

185
196
205
216
205
196
185
2 min rest between sets

Hey Onefastbird21, Rookie is on THE Gold Coast. Queensland Australia.

M/49/5'11"/173

115
125
135
145
150
155
160(F)

Week 3 of Xfit
m/20/6'1/205

Had a nice hour and a half of snow football as a warmup, numbers were
115
125
135
145
155
165
175....probs should've started higher but whatevs

30m/156/70"

as rx'd
135/145/155/165/170 (pr)/175 squat no press(f)/160

M/31/178

95
115
125
135
145
155(F)
150

Right shoulder sucks!

135, 155, 160, 165, 170(pr), 175(pr) 155

yes Gina do my WOD DO IT DO IT!!!!!!!!! come on Gina do it =)

135, 145, 155, 165, 175, 175, 175

m/44/175

135
145
155
165
175
185
190 (pr)

m/20/164/5'9"

135-155-175-185-190(pr)

my 190 thruster was probably the longest thruster in history but i got it done. also a 25# pr so pretty happy.

d - 30m/175

176,198,208,218,223,225,230(pr)

j - 34f/125

worked up to 132(pr)

135/145/155/165/175/185/195

22/m/225/5'8

135/155/165/175/185m/175m/165

44/6'1"/188

pre: clean and jerk: 195 215 230 245f 245f

thrusters: 205 215 220 225f 225f 215 210

post: some power snatch and ohs work

135
155
165
175
185
195
205
Semper Fi

75
89
99
109
119
129
139(F)

135
145
155
165
175
175
180-failed
135 - 8

go chief

wod as rx'd
23-226
185-215-245-278-285-290(f)-290(f)

#246 Natalie~ EXCELLENT!!!!

#255 HELLO TO THE GREY LADY! I lived on island for 5 1/2 years....many fun skeletons left 30 miles out to sea! How is Nantucket these days?!!

M/24/210lbs/6'1"
As Rx'd
167
177
187
199
211(f)
211
221(F)
221(F)

M/43/6'0"/175
65x5
85x3
95
105
115
125
135
140f
1135
135
125

m/32/193

185
205
215
225
235f
230f
225f
205

as rx'd
165/175/185/195/205/210/215(F)/220(f)
end weight didn't improve - stuck at 210
but handling the weight in the hole felt good, so I went up to 220 and missed the lockout at the top by about 6 inches.

m/31/230/69"

135
155
175
195 (tied pr)
205
215
225 (a little sloppy PR)

m / 25 / 5'10 / 170

175
185
195
205 (f)
200
205 (f)
200

135
157
168
179
184.5
190
201(f)

mixed weight kilos and lbs

m27/6'/216
CFWU
135x3
155
175
185
205
215
225

23/M/6'4"/205
Still don't feel great on the technique with these, kind of hurt my wrists.

135
155
165
175
185
185

Then tried to work on my handstand pushups... got two!

F/45/5'2"/126

Upper body still fatigued from Barbara two days ago - just couldn't find the energy to do thrusters.

Worked on Deadlifts instead
95-115-135-145(PR)-150(PR)

followed by 1 hour core conditioning class

jon h: thx for the kudos yesterday

22/M/160lbs, first time doing this WOD too

155
165
175
185
190
195 (fail)
195 (!!!, focus on staying back on the heels..drive the hips)

Did 4x800m and 30 MU for time today instead of the WOD.

30 bar MU in 8:55...was about half my old time!

M/32/5'8/150

first time maxing on thrusters

135
145
155
160
165
170
175 fail

I was pleased for a first go around with this.

28/m/190

125-135-145-150-155-160-165

185
205(f)
205(f)
195
205 (old pr)
210(f)
210(almost - but fail)
195

Yeah...not great but more than 15 pounds lighter than last time body weight wise.

34/M/190/6'

135
185
205
225
235pr
235f
225
225

#283 CONGRATS on your MU! It's a definite high when you cross that threshold!

#307 I'll have CAKE TIME with you anytime!! Miss your sense of humor and intensity WOD BUDDY!

#348 have you tried taping up? slap on a band aid "tough strip" and then Johnson & Johnson athletic tape wrapped around..it can bunch up sometimes but will definitely help with this type of WOD.

#365 Bingo~ I'll be a year April 12, 2009 and I still feel like my seat belt needs to be fastened....kid's booster seat sometimes still needed for extra support!

#369 great WOD.."Dodge the Rooster"!!

#435 Girl, YOU ARE YOUR OWN YARDSTICK! I'm sure you put forth great effort and that's what counts...not all the other numbers. Dig Deep and go hard.

#472 S'more...is your WOD the 50, 40, 30, 20, 20 burpee sit up one posted early on today??? I'm having heart palpitations just thinking about it!

Time for some blocks!

Thrusters 1-1-1-1-1-1-1

45.5kg – 50.5kg – 53.0kg – 55.5kg – 58.0kg – 61.5kg (f x 2) – 58.0kg (fx2)

Did 3 sets of 50.5kg x 3 to try to get my groove going on this movement.

A weakness. I need to work more on lifting above my head. Shoulders not strong enough.

Before this workout, my heaviest thruster's I've attempted are 43kg/94.6lb. So 58kg/127.6lb is a PR, I guess.

m/33/188

135
155
175
195
215
215 F
205

Sorry Gimpy next time maybe!!!!
We were rushed out of room only about 60 sec rest on the 215 to failure . Fun wod though also added in dead hangs to failure 2 sets on square tube as bonus round in GLOBO GYM!!!!

155 (old PR)
175
185
205
225f - seemed like a good idea at the time
205
215f - got the squat but couldn't finish the press

m/33/188

135
155
175
195
215
215 F
205

Sorry Gimpy maybe next time!!!
were rushed out of room 2 make way for cardio kick AWESOME!!! only 1 min rest last 2 sets- Finished off outin Globo Gym w/deadhangs to failure on a square tube!!!!

135
140
145
150
150 (F)
150
150

F/38/144ish/5'4"

65-75-?-85-95-95-95 (left my paper in the gym)

Done at home with some logistical diffs-low ceiling. Hope I'm not doing a front squat and push press. Tried not to.

as rx'd: 95,105,115,125,135,145,155.

Rough couple of days at work, didn't push too hard.

M/32/6'1/68kg

40kg X3
50kg X2
50kg
55kg
55kg
60kg - Fail
60kg X2

135
145
155
165
165
165
175

#317 LA: Talking smack without even reading my post - shocker. I stuck to the wod and added a short metcon. If you have a problem with how I train - keep it to yourself.

Can't wait for tomorrow.

135,145,155,160,165,165(f),155(f)

30/m/198

135
155
165
170
175
185f
180
185f

so close... just couldn't lock it out.

34yom/170/6'0"
135, 145, 155, 165(f), 155,165(f),155

32yof/125/5'6"
65,70,75,80,80,85,85

25/m/5'11"/175
95(3)-135-145-155-165-175-180-185(f)-185(PR)

There is some very interesting comments on Splenda, but I believe there is some misinformation floating around:

#51: You mentions Splenda has toxic buildup, but I've looked multiple times for the scientific studies and have not found any such evidence. According to the FDA (found at http://www.cfsan.fda.gov/~lrd/tpsucral.html) "In determining the safety of sucralose, FDA reviewed data from more than 110 studies in humans and animals. Many of the studies were designed to identify possible toxic effects including carcinogenic, reproductive and neurological effects. No such effects were found, and FDA's approval is based on its finding that sucralose is safe for human consumption." That statement was published awhile ago, so if you know of new evidence I'd be greatly appreciative if you'd share!

#82: High fructose corn syrup and sucralose (aka Splenda) are very different. The conclusions from the study of one of these "foods" can not be applied to the other.

Note that I'm not advocating Splenda or any other artificial sweetener because I generally keep them out of my body. I do, however, advocate that natural foods aren't always good for you and unnatural foods aren't always bad for you. I also advocate that we should try to base our opinions on evidence and we should share that evidence as appropriate to help create a better informed society.

Enough about that!
135
145
155
165
175 (previous PR)
F@185
F@185

Happy Crossfitting!

31/m/195

135
145
155
165
175
185
205 f should have tried 195 but I was feeling good

I suck at anything with a barbell....

135
135
145(F)
135
145
145
145

190 max

20/m/162

first-timer

111
121
131
141
151
161
171(fail)
171(fail)

24/m/294

135
145
155
165
175
185
195

This is the first time that I have done this exercise for max reps. It felt really easy so next time I am really going to rev it up.
I am throughly enjoying this routine, because it is nothing like any workout that I have ever done before. Everyday is new and exciting.

my Pr is 215 on this wod my last apttent was 225# fail maeby drop to much bodyweight 160# last time on the same wod i was BWT 172#, last succed apttent this time 205# i knew it wasn't a day for heavy trhusters but anyway IT'S COOL big hugs to myself...=)

it seems that lose weight is a bad idea...well i learn something today

24/M/180

155
165
175
185
190
195
200(f)

210lbs max

23yom/6'3"/220

110kg
115kg (f)
115kg
120kg
122kg
124kg (f)
124kg (f) almost but not quite

145/1 155/1 165/1 175/1 185/1 195/1 205/1 215/F 215/1(PR)
m/27/6'0/195

23/m/5'8"/145

115-135-155-185-190-200(f)-200(f)

This is a first for me....never done heavier than 135 thruster.

m/32/160

155-165-175-185-195(f)-195-205(f)

the 6th rep @ 195 went up like it was 95lbs, but i didn't drive out hard enough at 205 so I stalled just short of lockout...pretty weak

135lb
145lb
160lb
170lb(fail)
165lb almost
165lb complete
170lb almost

Just couldnt lock out the elbows on that last 170lb try. Im sure it doesnt help that I had my monthly APFT this morning.

m30/5'9"/183

Just started CF a few weeks ago and lovin it. Already have huge rug burn on my back from all the sit-ups. Thanks for posting your comments, it has helped me a ton.

135#
145#
155#
165#
175#(f)
175#
185#(f)
185#

Had to do another rep, I wanted 185# real bad.

131-141-151-161-181(PR)-191(PR)-201(F?)(PR)-195(PR)

the 201 lift had a little jerk in it, so strictly i can't count it....but i want to.
Tried 195 after and it went up without too much of a problem.

Thrusters 7x1 rep

58/M/195 - 105, 115, 125, 135, 140, 145, 150

48/F/125 - 42, 47, 47, 47, 52, 52, 52

M/24/158/5'7"

It was my wrists that held me back, not my legs/shoulders. Got to work on my wrist flexibility.

WU - 45# x 5
65# x 3
85# x 1
115#
120#
125#
130#
135#
140#
160# (PR)

I could have done more. Next time.

#365 Bingo

In answer to your question, I do the CFwu every time I do a WOD. It's funny - some of the met-cons I do really fast (sub 15 min) and some take me forever (45+ min. seriously..sucks). The problem is that I've only been able to repeat maybe two or three WOD's since I've started. Guess that proves I'm new seeing as I don't have a lot to compare too. I do know I need to work on my met-cons. I think I'm doing well on strength right now (815 on my first CFT). Glad to be aboard - I'm ready for the ride!

185
195
205
215 fail
210 fail
210
215 PR
220 fail

bkm and Ronnieboy

glad to here my posts are missed. I'm still here, doing the hybrid thing for awhile with some more strength focused wods and heavy metcons. I follow the comments though, just not much to add lately until tonight. that guy really needs to get to his physician asap!

Re: sweeteners

In talking with Robb Wolf at the Nutrition Cert, it seems aspartame does stimulate the release of insulin through a centrally mediated receptor in the hypothalamus. Also, there are studies ongoing on the effects of it on the hypothalamic pituitary system with possible untoward endocrine feedback inhibitions. Just the potential increase insulin resistance was enough to curtail my use of it, but possible endocrinopathy....I'll take my "Joe" black!

Kevin Wood comment 403 "everyone should get weight shoes"

Dude, I totally agree, I lift barefoot and I can just see the look on Rip's face when I say that, I can see him saying

"Billy, hippie freak, gym outlaw, barefoot, it just ain't right"

I have even tried on several pairs of weightlifting flats, loved them, but they are really pricey, and the guys who pick the colors for those things are from lighthouse for the blind, geez.

Bingo comment 365, You wrote something today that just stuck in my pea sized brain... "Your risk will be over-training, more specifically under-recovering..." that is a gem that points out just how important recovery is.

I follow the 23/1 rule. 24 hours in a day, workout 1 hour a day, that leaves 23 hours to f_ck up all of your hard work during that one hour workout. re-hydrate, eat right (zone), get at least 8 hours of rest, relax your brain, etc are at least as important as crushing the WOD every time.

Have Fun, Train hard,

Billy

155
185
205
215
225 PR
230 (F)
215

115/135/155/165f/165f/165f/165f - all f 1/2 way on press.

Not the most impressive numbers but I am nursing my shoulder back to good health. Next time I'll break into the 2's.

115
135
155 F
155
160 F
155
160

Warm up 3x
400m row
10x each: oh squat, push ups, dips

Thrusters
45#x10
65x5
1x 75-85-95-100-103-108-113F-113F-108-88
5x65
5x45
Struggled with getting through the top of the press.

Then 5x
20 ghd sit ups
15 hip/ back ext

Finished with a lot of hammy and low back stretching.
Time 9:21

previous PR 145 lbs.

115
135
145
155(f)
155(PR!)
165(f)
165(f)

sigh... couldn't get enough juice for the hip thrust on the last two...

27/m/75kg

65-65-70-75-80-85(f)-85 (kg)

As Rx'd...
155-175-185-190-195-200(f)

At this point i blacked out on the attempt...and went face first into the squat rack...and apparently had seizure like convulsions. I did feel like someone was shaking me when I came to. Then I stood up, and felt fine...and there were 5 people staring at me in shock asking me if i was okay. Apparently i hit my head pretty hard (according to them). I didn't feel a thing and still don't. Went to the hospital...no insurance...lots of scans/tests...I'm going to be poor very soon :(

135
145
155
165(f)
165
175(f)
165

Need to work on this for next time.

Fran as rx'd 4:52

135
155
165
175
185 fx
m/41/150

135
155
175 F
175
175
180
180 (tied old PR)

45s

F/22/5'6"/138

First,

21-15-9
Deadlift @135
Box Jumps @24"
Burpees
8:49

Then Thrusters,

100
105
110
115
120
125(f)
120

Cha-ching. Not bad considering I suck at overheads

155
165
175 (F)
165
175 (F)
170
170

100-120-130f-120f-100-110-120

Leary of dropping the weights as I do not have bumpers.

#511 AllisonNYC.

No problem with how you train and I'll not comment again on your comments. Hope you find a plan that works for you. If that means averting from the WODs despite what you've said in the past, more power to you. Always enjoy your comments and seeing your progression. Keep dominating.

135 145 155 165 170 175 185f 180

m/19/215

135-155-165-175-180-185-190

went for max afterward
195-200-205-210

M/39/5'6"/193

What a fight...

135
145
155
165
175
185 (f)
180 OK

Still not up to body weight yet. :(

As Rx'ed 150;175;175;175;175;175;175

As rx'd:

135
145
155
165
175
185 (f)
180 (f)

31yom, 160#, 5'9''
115, 135, 145, 155, 165, 175 (F), 175(Had to press to finish it)

95-115-120-125-130-135-140

rx'ed
135
185 f
155
165
175
185
185
190 f
190 f
185

m/ 26/ 205 lbs./ 74"

155
175
185
190
200 (F)
205 (F)
200 (PR!!!)

Need to work on my thrusters.

Scott m/48
110
130
140
150
160
165
170f
110x3 to finish with some form after failing

M/23/205

195/215/235/255(f)/255/265/275

M/31/155

141/141/141/141/141/146/151

M/44/167

95x3
100
115
125
135
145
150 (PR)

It is cold on the carport so to warm up I did 10-9-8-7-6-5-4-3-2-1 of thuster 95 deadlift 135 in under 10min.
Moved the 35's to the deadlift bar to make 205 and left the 25's on a bar and put the 10's on a bar for my WIFE to do the same warm up.

But 205 was to much for me to start with because I failed atleast 15 tries. So for 10min I would not jump under 205.

But my WIFE being the great coach she is said it was to cold for her at CARPORT Crossfit and to use her setup for a progression.
But I stopped at 225(it is cold) and held it overhead for 2min.

Good solid day: 95lb
105
115
125
135
145
155 (PR)

65-75-85-90-95-100-105(f)

185
205
215
225
235

Was working out in a new gym could drop so I stop here. If felt like I had 20 more pounds in me. looking forward to doing cleans tomorrow.

m/20/160
after a chest/tri workout:

115
135
155
160
165
170
175

M 25 165

First time doing this WOD (have jumped around programs too much, missed it on previous times), so PR by default.

135-155-175-185-190-195-200(f)

Really should have had the 200 attempt...

cfwux3
worked up slowly to 155 and then began...
155
175
185
195
195(f)
185
185

165-175-185-195-215-225-230

Got dared into another wod afterwards.
95lb thrusters, 75 reps for time.
7:18

After I recovered I did one more for fun.
95lb OHS, 75 reps for time.
4:18

THEN...when I saw the wod for tomorrow I fortified my house to fend off the SEALs that Bingo is sending over to get me.

...me and my foolish pride...

65,85,105,125,135,155,160 vs
95,115,135,145,155,165,175f,175f 4/28/08.

15 min ellip wu 16/16.

happy, as only 2nd wod after 3 month lay off due to knee.

M/34/175

145
195
195
200
205
210 (F)
210

135,140,145,150,160,175,180

185, 205, 215, 215, 220 fail, 205, 210

Shoulders a little toasty from press work yesterday.

25/m/5'8"/149

115
125
135
145
155
165
175 (F)Doh! Wasn't working with bumper plates, so don't think I went all out on this one.

Jake W. :
115
125
135
145
155
155
165 (F)
165 PR

M/44/135/5'4"

105
115
115
125
135
135
135
135

m/48/177

CFWUx2
BurgenerWUx2

95/135/155/175/180(F)/180(F)/180(F)/180(PR)/155/135/135

Also did 3 sets of 10 sots presses using only the bar. Form was pretty shaky. This is a really nasty exercise.

Played jiu jitsu for 1.5 hours today, including six 5 minute rounds of roll time with 1 minute rest between rounds. Worked on open guard passes and sweeps from the open guard. Passed and defended against the pass fairly well today. Gave up a knee bar and a toe hold to a leg attack specialist. Need to work on defending my legs better.

The kids did a modified version of the wod before school:

Brittany
f/10/65
Thruster 5-5-5-5
15/25/25/15

Luke
m/12/115
Thruster 5-5-5-5
35/55/75/85

Mom took the day off.

M/47/5'9"/174

165
170
175
185(f)
180
185(f)
180(f)

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

teach class at CFNoHo, work work, then back to CFNoHo for nite class (heavy deadlifts!)...

post class: warm-up power clean and thruster 3x83#

WOD:
93-113-133-138(pr)-143(f)-143(f)-143(f)

all reps power cleaned from the floor. that sapped wut little i had left in the tank after a full day. believe i can stick 143# out of a rack.

started with 3 mile run just over 20 min
40pushups (moving past my sets of 30, first time) EASY
10 55 lb assisted pullups

staying safe
110lb (pr) X 7

ended with 20 55lb assisted pullups

warmup with an hour of freestyle in the pool

135
135
145
145
155F
155
165F
165F
145
135

Go the metric system! First time for this 7x1 ...so its all good!

1- 70kg
2- 80kg
3- 83kg
4- 88kg X // 194lb
5- 85kg // 187lb
6- 88kg X
7- 85kg

M 37 5'10" 151.2#

No barbell.

Sub:
7 RFT: 10 DB Thrusters (2x25#)
10:22.54

M/27/71"/165#
As Rx'd: 115, 125, 135, 145, 155, 160, 165PR
My first BW thruster!

m/37/173

Warm Up
2x5x45
5x65
5x85
5x105

Work Sets
135,140,145,150(pr),150,150,150

Form solid and I had more weight in me, but not at the Globo.

M/37/185/5-10
normal warmup
7x1 thrusters

95
135
155
180x5
135

then 10 thrusters at 95 pds.
Better form but still can get a lot better.
Had a little more in me but constrained by globo gym, didn't want to have weight land on someone else waiting to use some machine.

WOD 090128
Thrusters 1,1,1,1,1,1,1. Post Loads
95#
105#
115#
125#
135#
145# (F)
140# - PR by 45#!
Got a PR clean - 125#! (Old PR = 115).

M/58/5'10"/203

M-22/6"2/190

7x1 Thrusters

135
155
165
175
185
185
195

Rx'd

CFWU 3x

0: 45 (2x)
1: 95
2: 135
3: 145
4: 155
5: 175
6: 205 (no joy)
7: 205

115, 145, 145, 135, 135, 145, 155 (f)

ran 3.5 miles prior, max bench after - 225, 135lb burnouts - 23,14

135-135-135-145-145-155-155

worked with Konantz

Bench 1-1-1-1-1
Squat 1-1-1-1-1 (in a guided rack, no choice)
Dead lift 1-1-1-1-1

185-195-205-215-220
220-230-240-250-260
235-255-285-295-300

1: 40kg
2: 45
3: 47.5
4: 47.5
5: 47.5
6: 47.5
7: 47.5 (104.5lb)

50kg, 60f, 60f, 60, 65f, 65f, 65f.

I made two more attempts at 65, but couldn't lock out. Finished with 20x45# shoulder presses.

Haven't done this in ages, didn't know where to start.
115
125
135
145
155
160
160

Explosiveness out of the squat is my weak point for the thruster. I'm not really getting any momentum up forcing myself to essentially press the weight.

Good news. I've never been able to kip. First time around it was seperation issues with my shoulder. Second time it was a neck injury. Third time around it was being stubborn and wanting to only do strict pullups as that it whats required on my PT test.

Spent about 10-15 minutes practicing kipping. For the first time, I felt what a good kip felt like, wow, effortless. Unfortunately about 3-4 in a row is about my limit right now and then my swing is out of control and I'm out of rhythmn. Can't wait to get them down and have a chance at days like Barbara!

M/36/76kg/180cm.

70kg
70kg
70kg
70kg
70kg.

95-115-135-165-205-225

Thruster 1X7 M/30/200lbs

1X185
1X185
1X185
1X195
1X200
1X200 (fail)
1X195

1x 60kg
1x 70kg
1x 80kg
1x 85kg
1x 90kg
1x 95kg (fail)
1x 92.5kg.

Started to lose form and move into a bit of a thruster for last 2 reps.

Warm-up:
- 5 min. on the C2

Martial Arts Workout:

Circuit 1: 3 Rounds for time of:
- Squat Thrusts x 12
- Stair Hops x 2 (Up the set of stairs twice)
- 20# KB Upright Rows x 12

Time: 4:09

Circuit 2: 3 Rounds for time of:
- 5# simulation of U.B.E. machine x 30 seconds
- 10# DB Shoulder Press
- Sprint Stairs x 2

Time: 4:11

Circuit 3: 3 Rounds for time of:
- Leg Raises x 12
- Sprint Track (30 yards) x 2
- 40# KB Deadlifts x 12

Time: 3:50

Max Clapping Push-ups x 6
Max Monkey Jumps x 6

Then I did CrossFit WOD

WOD: Thrusters 7 x 1

95, 105, 115, 125, 130, 135, 140

Ended with a good stretch of for groin and hamstrings.

28/m/158/65"

95/115/135/155/165/175(pr)/185f/175

First time doing this one:

155, 185, 205, 215, 225(f), 225(f), 225

37 y/o m 173# 5'8"

135-140-145-150-155-160-160

#435 YO! Christy

Hey hey HEY!......I'm the one to claim weakling here, little MISSY! I maxed at 85# ...

so don't feel bad, you are not the lamest chick in the bunch. I'm pretty sure I can claim that title. :-D

but I'm not quittin'

39/m/157/68"

135/135/145/145/145/145/145

145
155
165
175
185
195 fail
195 fail
First time. Feeling it today...

3 mile run
22:04
then WOD
135 # thrusters for all 10
then
10 Knees to elbows

38/m/242
175,185,190,195,200,205,210(f)

135,175,195f,195,205f,205f,205f,

Ate late and did not get to wod until 9. Barely missed the last two, should have done earlier in the day.

165
175
180
185
190
195
200 pr

As prescribed 155lbs

M/39/175/6'

W 135-6

185-1
205-1
215-F
215-F
195-1
205-1
210-1

C 135-12
K-swings 70lbs 21-15-9 1 min rest between 3:20

95
115
125
125
135
145
145

135
140
145
155
165
170
180(F)
Need to improve on this one.
Hooah!

Modified a bit since this was a new exercise for me and wanted to make sure I was keeping good form. Still sore as hell from "Barbara" which I did on Jan 27.

1 - 65 x 3
2 - 65 x 3
3 - 75 x 1
4 - 75 x 1
5 - 85 x 3
6 - 85 x 2
7 - 85 x 2
8 - 65 x 4
9 - 65 x 5

109, 114, 119, 124, 129, 134(f), 134(f)

Jay #397 and others,

The notion of "localized rhabdo" is absurd.

Many of you have conflated the muscular origins for the systemic illness.

Imagine if after learning that dog bites can cause rabies that everyone who'd been bitten claimed to have "localized rabies".

There is no localized rhabdo or localized rabies.

Stop the hysteria! (This might be a great flip on Susan Powter's "Stop the Insanity")

M/37/6'/178
1st time thrusting more that 95
95,105,115,125,135,
145f,140,145,150

then 3 sets of 95x6

32/m/6'2"/205

185
195
195
205f (on OH part)
185
185
185

Just didn't have it this morning. Left shoulder still not 100% from tweaking it a few weeks ago. Still recovering from pinched nerve in neck, and now I have a cold on top of it all.

Phil 4:13

M/6/203/40

Long story here. My first thought upon getting to the gym (Gold's Myrtle Beach, Ted and Nancy are nice about Crossfit) was that I wouldnt be doing this WOD. Still learning proper technique and during my fundmentals class at Myrtle Beach Crossfit (thanks Sharon and Mark) I had a real hard time with the appropriate wrist flexibility to do a proper thruster/front squat etc. I can do light thrusters for those WODs but i was thinking there is no way i am going to be able to get a heavy bar out of my front shoulder ledge. On front squats i was still using the cross arm technique. Still we only get better by trying? So i started off attempting front squats but with the proper wrist back front shoulder ledge so at least i would have a prayer of making the transition as I come up into a thruster. Amazingly i had no problem with the front squats in this position and even hit a PR for 1 rep. So i decided to drop the weight and work on thrusters. Specifically i worked on dropping my arms and allowing the bar to roll back into my hands as i came out of the squat so i could push it over head. To sum up i was able to work up to 135 pnds thruster. The transition is still difficult and i lose a lot of power in there so it becomes more of a shoulder press. So back to Sharon and Mark for some additional techincal instruction. Moral of the story is don't give up before you start simply because it was difficult last time.

Thrusters
95, 95, 95, 105, 115, 115, 125, 135

105,115,125,135,145,155F,135,145F,135

895 total
previous 875

M/39/150

95
115
135
155
165(f)
165
175

135-140-145-150-155-175(f)-165

31/M/190

as rx'd - first time to do this

115
115
135
135
155
165
185
Tried 205 and got it - barely. I'll try 210 next time

M/275/6'3/28

As Rx'd

135
185
205
225
235
245
265 (new PR)

165
175
180
185
190
195
200-PR

35/m/165

last time 95-100-105-110-115-120(f)-115-115(f)-110
this time 95-105-115-125-135(f)-130-135(pr)-140(f)

my weak sauce is less weak...Hazzah

135 / 185 / 185 / 195(f)/ 195 / 205 (f) / 185

Male / 30 / 190 / Ottawa, Canada.

175/185/195/205/215/225/235

as rx'd only 165. I am disappointed.

22.m.135.65"

as rx'd
165, 165, 165, 165, 165, 165, 165
*Could of gone heavier. i was under the impression that it had to be one fluid movement(didn't know that pressing it out was ok).

135
140
145
150 (f)
145
150 got it - barely
145 to finish

95-95-95-95-105-105-115

135, 155,165,180, 190. Previous PR was 175

m/5'11/177/31

M/24/5'10"/150

135-140-145-150-150(F)-150-155

34/m/200

135x1 1st, 185 x 1 Last (first time 7x1's overhead since injury)

185
195
205
215
225
205
205

Coach

You know, I hadn't posted in awhile and the one day I do I inflame the one guy on here who's opinion I really trust.

Having said that, I certainly don't intend to propagate hysteria, but its pretty obvious the person who posted about his symptoms has damaged abdominal muscles from being stupid and jumping back into 150 GHD situps after a layoff. Do you think it is unreasonable to suggest he see a physician given his complaints and the "severe" pain he was in. There was a case on the message board awhile back of this exact situation with lab evidence of rhabdo. (of course I have only second hand knowledge from the poster)
Educate me on this, if one were to do 150 ghd situps without proper progression, could one incur enough muscle fiber damage from the abdominal musculature to induce rhabdo? If so, I guess that's what I meant by "localized" in that its a localized group of muscles involved, b/c obviously the disease is systemic. I was referring to origin not endpoint of the process, and maybe my semantics were inaccurate. (if that's even what he/she has)

BTW, I was just trying to help the guy out, I don't make or lose one cent from CrossFit, and certainly do nothing but promote your concepts. I agree with you that there are a lot of insane comments here, but I think you're aiming at the wrong guy here. I also think its insane for some of these folks not to heed your very explicit advice to progress into, or back into, ghd situps slowly.

Bodyweight - 170

95
135
145
145
145
145
155

135, 145, 155, 165, 175, 185, 195

The Porch:
Four rounds for time of:
30 Incline sit-ups (subst. for Glute-ham sit-ups)
25 Back extensions

Time 18:43

95, 115F, 115, 125F, 120, 130F, 125PR

95x10
95X10
115x5
135x3

No squat racks, cleaned from the floor.

M/21/6'0"/175

165
175
185
195
200
205
210 - PR

Performed this w/o on Thursday

cfwu x 1

thrusters x 1
135lbs
145lbs
145lbs
150lbs, fail
150lbs, fail
145lbs, fail

completed 1/27/2009

previous 11/1/2008:
150lbs (1)

135-145-155-165-175-185(f)-180pr

The front squat was not the problem, it was the press out at the top that I could not finish at 185. I still struggle with wrist pain on heavy front squats too. But my "rack position" was good. I *am* getting stronger.

CFWU (MUs instead of PUs/dips, GHD SUs)

As RX'd, did clean and thrusters for each attempt. Reached 155lb successfully (yay, bodyweight!), failed at 160lb twice.

Take care!

#296/#315

You're right night man, it doesn't sound like rhabdo. I don't know if everyone here understands the severity of it, as in some cases it can lead to acute renal failure and sudden cardiac arrest.
Here's a good article summarizing what doing too much too fast can do, especially if you have sickle cell trait or anemia. You have to search in PubMed:
J Athl Train. 1995 Oct–Dec; 30(4): 309–312.

As for the distention, that's a great question. The only thing I can think of is some severe tearing that results in a complete loss of muscle tone, or a herniation. That lactic acid buildup can do some serious muscle damage...I'd be interested to hear what your physician says, though you'll probably need to see an ortho.

Good Luck!

135,145,155,165(f),165(f),165(f),160(f)

not happy

cfwu 3x10
thruster 1-1-1-1-1-1-1
115-125-135-140-140-140-140

95
105
110
115-fail
115
120
120

Had the failed rep up, just lost balance backwards, never really had to bail before, was really kind of cool to let the load drop from that high up!

M/24/6'/200

CFWU X2
95X5
135X3
155-185-200-200-205-210(F)-210(F)

Dumbbell Thrusters:

1 X 45 (2) = 90 lbs
1 X 60 (2) = 120 lbs
1 X 60 (2) = 120 lbs
1 X 65 (2) = 130 lbs
1 X 70 (2) = 140 lbs
1 X 75 (2) = 150 lbs
1 X 75 (2) = 150 lbs

Forgot to mention played about 30min INTENSE basketball afterward...again my performance is ALWAYS improved during basketball after a crossfit workout!

#652 lauraann

Before jumping to conclusions, you might check out this thread from the message board. Either way, that dude needs to be checked out.

http://www.board.crossfit.com/showthread.php?t=30623&highlight=Rhabdo+GHD+situps

Sounds identical to what "nightman" describes and that lady had a CPK of 70,000.
While the idea of "localized" muscle damage inducing rhabdo is poorly characterized, it seems the possibility exists. I ran this by my cousin awhile back after reading that thread, he's a general surgeon and has seen cases of rhabdo from the localized skeletal muscle trauma in a postsurgical pt, so maybe our docs need to step up and get a better understanding of this disease.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

155-185-195-205(F)-205(PR)-210(F)-210(F)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As RX'd
45x5 WU, 95x5 WU, 115x3 WU, 125, 135, 145, 155, 165, 175, 185 (Failed) :(

Thrusters 1-1-1-1-1-1-1

95-115-135-155-155-160-165(PR)

I shouldnt have started so low but i was happy with the last one.

175-185-195-205-215-225-225 (pr)

Really had a hard time unloading the weight after max effort without hurting myself. In retrospect, should have had a spotter. I just don't like the idea of dumping the weight on a SUCCESSFUL lift. Also, I think that most of us don't have access to gyms that allow dumping (or have bumper plates). Just today, we were told to do all of our lifts "inside the power racks". So, dumping should not be encouraged unless absolutely necessary, in my opinion.

That bald guy is a hottie! ;-)

95#

M/29/6'3/175

105, 115, 125, 135, 145, 155, 160

M/23/5'6"/175

95, 105, 115, 125, 135, 140, 150

Jay,

We're good. I didn't mean to direct anything towards you with malice. One of our own staff Doc's uses the term. I apologize for directing the "hysteria" remark at you. That was an accident. We do, however, run the risk of flooding the emergency rooms around the world with perfectly healthy people. I see that brewing.

Swollen, tender muscle tissue, is neither "rhabdo" nor "severe tearing". In my mind rhabdo is life threatening, and severe tearing requires surgical repair.

Here's my problem with including muscle strain, irritation, swelling, inflammation, and slight injury as a variant of rhabdo known as "localized rhabdo", we end up with a situation where almost every athlete has rhabdo after every workout.

The US Army requires darkened urine along with elevated CPK's. I think that is reasonable.

I would hope that we would reserve the term for a pathological state and not a super-common, unavoidable state without negative consequence.

When everyone has rhabdo, no one has rhabdo. We run the risk of reducing the significance of a life threatening condition.

m/33/225/6"0

as Rx'ed

135/95/95/95/95/95/95

need to work on not holding it in my hands, but rather racking the weight across the shoulders. Tried 155#, but my wrists almost broke off.

practiced overhead squats afterwards.

190lbs with sets of 25 consecutive double unders inbetween

as rx'd:

135-155-165-175-195-205-210

Tabata thrusters with 95#
Best round - 11
Worst round - 5

70kg
75kg
80kg
80kg
85kg
85kg
90kg
90kg
can go higher.

This was my first time ever with the movement. Next time around will be heavier.

135 lb
155
155
155
165
165
175

135-135-145-145-135-135-135

Had hockey today, so no CF; skating well and feeling better on the ice.

28/M/6'4"/195

CFWU then

131
141
151
161
161
161
161

50 lbs on all, just trying to get down form

M/49/151/1-1-06

45 x 5
65 x 5
95 x 3
115 x 3
125 x 3 (PR)
135 x 1 (PR)
145 F
135 x 1

135
155
160
170
175 (bwt)
180- not full extension
155
cleaning from ground

Warm up
95 x 3
95 x 3
105
115
125
125
125
125
105 x 3

Bar taken from rack position.

M/32/5'4"/147lbs
115/135/145/155/165/175F/175F

m/158/5-8/36

135-145-150-155(f)-145-145-150

I'm positive I failed on 155 because I lost concentration, not because I didn't have the strength. 150 on the end was good with good form.

cfwu w/ 20lb vest

135-145-155back pop

190 - 210(PR) - 220f - 215f - 212f - 212f - 212f

Too big a jump from 2nd to 3rd rep. Lesson learned

warmed up with bar

135x5
165
175
185
195 (Fail)
195 (PR)
135 (till fail)

first time for thrusters heavy:
135
155
165
175
185
195
200

went pretty easy, followed WOD with first day of 5x5 w/ David: BS, Bench, Row

can't wait for elizabeth tomorrow so i can try my homemade rings..

later,
b
m/32/5'8-1/2"/175

Bree: 85,85,90,95,100pr,105miss,105pr!
Felt strong today so she went for a previously elusive hang clean pr of 95# and got it!!

Ben: 185,205,225,235,240,245,250miss
245# matched my prior pr which was set when I had about 22# more muscle to me, so I'm pretty happy.

Good day.

M/40/172

Hang power clean and thrusters without racking the bar until the final weights.
95
105
115
125
130 (rack)
125
125 (rack)

Did some overhead squats, @ 45 pounds.

Pullups on the BodyMax rack. Start on the pullup bar, release and grab BodyMax frame, which is probably 7 inches higher and 3 inches closer to me than the pullup bar. Interesting movement. Did 10, 1 rep each.

THE GENERAL...
28-M-PA
5-8 190 LBS.

THRUSTERS, AS RX'D (7 SETS OF 1)

179
179
199
199
209 (FAIL)
209 (FAIL)
199

m/48/182

155
175
185 f
190
195 f
195 f

oh so close

great movement - Thanks

135
155
175f
175
185f
185f
155

I'm 5'10, 165,
115
135
145
155
165
175
180
firebreather style.

M/35/190/6'1"
145
155
165
185
185
195 F
195
PC for all reps

Krav Maga WU

Second time doing Thrusters. First time going heavy
95 x 5
115 x 3
135 x 2
155 x 1
to get a hang of the form.

175 x 1
185 x 1
195 x 1
205 x 1
205 x 1
205 x 1
205 x 1

I work out at an LA fitness and I think dropping the weights would be frowned upon, so I stuck with 205. It was challenging. Wrists were killing me.

m35/168/5'8"

95
115
135
145
155
175
175

135/155/185/205/225/225/225

Start heavier next time.

38/180/5'10

95
115
125
135
145
155
155
160

I struggled on the 160 but should start at 125 the next time...

135,185,195(f),185,195(f),185,190(f)

(completed 1/29/09)

m/30/160

155, 165-F, 165-F, 160, 165, 170-F, 170-F,F

Had a ton of trouble recovering from CFT and trouble recovering in general since being on zone.

PR is 170

f/25/5'9/137

55, 65, 75, 85, 90, 95, 100-F, 100 (PR)

prev PR = 90

Cfit warmup
95
105
125
135
145
155 (fail)
155 (fail)
135
27M 6'5" 230#

Worked up to 185 and failed on 190.

135/155/165(no)/155/165(no)/155/160(no)
Completed workout with 2 sets of 135 x 5.

20090130 0530hrs
WOD090128: Thrusters 1 x 7
80kg
82.5kg
85kg
87.5kg slight jerk
87.5kg PR
80kg
80kg
Hook grip helped keep the bar in the right spot, following the clean (then FS + PP) in my hand on the 2nd go at 87.5kg.

33/M/5'10"/197

Maxed out at 200

95,115,125,135,140,145,140

38/m/205/73

All done with dumbells

90-100-110-120-130-130-130

last set at 170lbs

m/28/187
135,155,165,175,185F, 175, 175F

m/37/190

125
145
155
165
170
175 f
175 f - over head and almost locked out.

145
165
175
185
205
215 (behind the neck)
225 (behind the neck)

M/42/6-1/203

Thruster 1-1-1-1-1-1-1 reps

135-140-145-150-155-160-165
-----------------------------------
Compare to 081101

135-140-145-150-155-160-165

Thruster 7x1

155-165-175-175-175-180-185

Thruster 1-1-1-1-1-1-1 reps

40kg, 42.5kg, 45kg(pr), 47.5kg(pr),48.5kg(f),48.5kg(pr),48.5kg, 50kg(pr)

Happy dance time, got lots of PR's. Pleased never managed 50kg over my head before.

Good Fun

24/m/5'11"/171

As Rx'd:

75-85-95-105-115-125-135

F 37

Weights in kg.

30-35-37,5-40-45-45-50(f)

175-185-195-195-205-205-215(f)-205(f)

had to clean the weight from the ground
pr from rack: 215

34/M/210

155
165
175
185
195
205
216

145 maxed
wu-30 min stairs, cfwux1, bar thrusters, 10, 25, 35

First time on thrusters. CFWU, then

10 X 45
5 x 65

95
95
115 (fail)
95
95
95
105

Then 3 X 500m row

115,125,135,135,135,135,135

cleaned weight from floor. clearly need some leg-work, seeing as these numbers closely resemble my shoulder press numbers.

M/32/193/6'

all weights cleaned from floor... so this workout is a little different.

warm up
10 x 45
5 x 95
2 x 135

155,160,165,170,170,170(miss, jerk),170

getting through a cold

155-175-195-205-225f-215f

M/31/5'9"/165

125
135
140
145
150
150
150

Cleaned from floor.

m/19/151/5'9"

85
90
95
100
105
110
120(PR)

115
125
135
145
155
165
175 (PR)

CFWUx3
45x5, 95x3
135-145-155-165-165-165-165
Pulled groin on Wednesday at Bantam hockey practice, so taking it easy Friday night.

Matt: 5x5
45-45-50-50-50

max 155

CFWUx2

Just whn I was ready to pump out some thruster, it was mission debrief, so then I did some punching bag action and some running, then the thrusters
40kg - 45 - 47,5f - 47,5f - 47-5f - 45
Really wanted the 47.5, but of well. To little hipdrive and power from the squat.

110 / 50 kg
115.5 / 52.5 kg
121 / 55 g
126.5 / 57.6 kg
132 / 60 kg
137.5 / 62.5 kg
143 / 65 kg * 3 reps (felt way too light at the end)
Had to clean bar from floor to get good purchase.

29/m/62kg

50/55/60/62.5/65/65/67.5(f) kg

PR at 65kg

155
165
175
175
175
180
180

WU: push ups, sit ups, supermans, front and OH squats with bar x 30 each

WOD: 135, 145, 155, 165(PR), 175(PR), 175, 175

30yo/M/6'4"/225#

154
176
186
198(f)
198
208(f)
208(f)

C-
worked up to 140

22/M/165

135-135-155fail-145f-145f-145f-145f

I really wanted to get out of 135. Didn't quite get it, though.

70/70/75/75/80/80/80
first timer as well...need to build up that intensity!!

95,115,135,155,175

m/165
115-145-155-165-175

6'/185/36

165-175-185(f)-185-195(f)-195(f)-195(f)

123
151.5
161.5
166.5
171.5
181.5(m)
181.5
188(m)
188

Power clean before each attempt
60kg, 65kg, 72.5kg, 77.5kg, 80kg, 80kg, 80kg

cfwux3

135,135,155,155,155,155,155

Thrusters
1st time going heavy.

Buy in: run 2.16 miles in 20 min.

WOD
135,145,155,175,185,200,135x10 back squat thrusters-felt very strong, explosive.

Legs were tight after last nights 250 rep squats. Not looking forward to the 6 hour drive tomorrow.

M39 258# 6’3”

m/41/213

70,75,80,85(PR),90,95(f),95(f)
nearly got it but couldn't quite lockout.

Went
45
50
55
60
62.5 (f)

didn't feel like I had much left so dropped down and did 2 sets of 3 on 55

then finished with 3 sets of 5 push press at 50kg

Not sure I have the Thruster technique down yet - can't get the explosion coming out of the squat that I would like and as a result, my PB is the same as my shoulder press PB. Anyone else have the same issue?

135
155
155 (f)
135
135
155
155
155

also did a full chest workout inbetween.

95-105-115-125-135-145-160
Struggled to get the overhead press portion of the last one, but got it done.

25/5'9"/195

95
115
135
155
185(f)
165
175
185(f)

as rxd:

190# - PR

135
135
135
145 (f)
145 (f)
135
135

28/m/185

as rx'd:

185
185
185
185
185
205 (f)
205 (f)

Done at crossfit

First time doing one rep max thrusters
55 burpee warm up
Bar x 3 front squats bar x 3 "pops" from shoulder to overhead

85 x 1
115 x 1
135 x F (back arched)
125 x 1
135 x 1
145 x 1
150 x F (front squat only)
150 x 1

With form imporvements, should hit body weight 160 next time.

M/28/174lbs

as rx'd

taken from the floor

132/142/152/162/172/176/198/203f

155-165-175-185-195-205-210

felt like I had 215 maybe even 220. But, I had to save some room for elizabeth. had to play catch-up from being sick last week.

150
155
160
165
170
175 f
175 f

85-95-115-125-125-135-145

M/18/5'11"/160lbs

110/115/120/125/130/140

m/21/6'2''/180

185
205(F)
195
205
205
205
205

120 / 120 / 130 / 140 / 150 / 160 / 170 failed.

M/36/5'8/159

95 / 115 / 135 / 155 / 185 fail / 165 / 175

135, 145, 150, 155, 160, 165(f), 165

6'4''/19/190

155,165,170,175,180,185,185

gotta get that weight up

115-125-135-145-145-145-145

cfwu x 3

115-135-135-140-140-145-145

m/22/220

125,135,145,150,155,160(f),160(f)

Modified Cindy

Rds in 20mins
5 Pullups
10 Pushups
15 Situps
15 Squats

11 rds, 5, 10, 15. Missed the squats.

m/36/6'4"/97kg

70kg
70kg
75kg
75kg
75kg
75kg
75kg

30-m-170

135-135-155-175-195-205 215-(f)

Alpha 1/4 , whats up fella's? Long time no see. Gettin' yoked keep it up. RAIDER!

135, 155, 165, 175, 185, 195, 195(f)

M 42, 167

115-135-140-145-150-155-160

Crossfit warm up followed by WOD as Rx'D

10 x 44lbs (warm up)
5 x 88lbs
5 x 110lbs
1 x 132lbs
1 x 154lbs
1 x 176lbs (f)
1 x 176lbs
1 x 176 lbs (f)

M/60/180/5'10"

Thruster 1-1-1-1-1-1-1 reps

55-65-65-70-70-75-75

This exercise is new to me and I am working on the mechanics of it.

m/35/5'9/176

CFWU - 3. 12 pushups instead of HSPU 3rd set (continuing to let shoulder heal/rest.) No Burgener. Superman.
135,145,155,165,175,185-F2,180,185-F
Not a good explosion at bottom. Wound up with a press since there wasn't too much momentum from legs. Too much on toes. Not a good lumbar curve or keeping core tight.

CFWU
95/3 wu
135/1; 140/1; 140/1; 140/1; 145/1; 145/1; 150/1
Getting over flu and minor injury...so did not push today
M/48/182#/72"

M/46/160

Thrusters = 1-1-1-1-1-1-1

Warm-up = 65lbs./8, 85/8, 95/5, 105/3, 115/2

Workout = 125lbs-130-135-140-145-145-145

105
115
125
135
145
155
160

DL 3x5

(280-280-285)

Thruster 1-1-1-1-1-1-1
(155-165-175-175-180-185-185)

95,135,155,185
bench 1st

95 115 115 135 135 (f on oh) 135f 115 115 125 125

95
115
135
135
145
155 failed
135

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# sp x2, back extensions, ghd situps, pushups, squats)
Thruster 45# x5
Thruster 65# x5

WOD as rx'd:

105-115-125-135-140pr!-145pr again!

Still no bumpers but I got my confidence up and went for it anyway.

Post: 500m row cool down 1:58

135, 145, 155, 155, 160, 160, 160

95X5, 115X3, 135, 140, 145, 155,160

5x15 96 lbs.

I didn't have the weight in my apartment gym to do heavier. Could probably do at least 150 lbs. I will try it later on a rest day.

33 yom 211 lbs

Wu then:
155-175-185-195-195-205-215! More than I expected.

CFWUx3
135-145-155-165-175(PR)-180(f)-170
(135-170 last time; failed @ 175)

m/27/170

155-160-170-175-180-185-190(f)

up to 130 (135f)

65; 67.5; 70; 72.5; 75; 77.5 (fail); 72.5; 72.5kg

at rx

95, 115, 135, 155, 175, 185, 185 fail

145
135
135
135
135
135
135

M/31/6'/174

@rx:

176
182
187
192
198
204
209 fail

35m185
135, 145, 155, 165, 170, 175, 175,

36f122
45,55,55,60,65,70,75

Tom
95,115,125,135,140,145,150f

eric
95,115,115,115,115,125,135u

D
135-135-135-135-135-135-140

decided to pyramid this workout...

sets as follows

CFWU
7 x 95
6 x 105
5 x 115
4 x 125
3 x 135
2 x 145
2 x 155
1 x 165 (f)

"that others may live"

m/30/218/6'1

115
125
135
155
175
195
205

as rXd... Male 22/6'/195lbs

135
155
165
185 (barely missed)
175
175
165

Then 3 sets of 6... Full power cleans with 155.

155 max