May 21, 2009

Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

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Posted by lauren at May 21, 2009 5:00 PM
Comments

Do you do the first group twice, and then move to the 2nd? or do 1 of each and re-start?

Comment #1 - Posted by: ron at May 20, 2009 6:56 PM

Already Bought it 30 minutes ago! Can't wait to see it!!

Comment #2 - Posted by: Captain Crunch at May 20, 2009 6:56 PM

Nice early post

Comment #3 - Posted by: Soldado122 at May 20, 2009 6:57 PM

Wow new and different thank you!!!

Comment #4 - Posted by: Andres p at May 20, 2009 6:59 PM

Should be "evil" twins!

Comment #5 - Posted by: Marc at May 20, 2009 6:59 PM

oh great!

Comment #6 - Posted by: Chris S at May 20, 2009 6:59 PM

im stoked

Comment #7 - Posted by: scoppi at May 20, 2009 7:00 PM

bumper plate DVD FTW

Comment #8 - Posted by: BTFU- 5'7 165 at May 20, 2009 7:01 PM

how long do we rest bettwen the firs and secon twin.

Comment #9 - Posted by: Omar Omar at May 20, 2009 7:01 PM

#1 ron

it looks to me like we have to do 2 rounds of the row and HSPU, then 2 rounds of the thruster and pull ups. anyone see this differently?

Comment #10 - Posted by: Timmy B - 23/75"/210# at May 20, 2009 7:01 PM

#10 - thanks Timmy - this will be tuff..my legs are sore...it's been a long week...fight gone bad, fran, and "tabata this"...I think i'll save this one for the weekend.

Comment #11 - Posted by: ron at May 20, 2009 7:04 PM

I am confused.

Comment #12 - Posted by: tom at May 20, 2009 7:05 PM

effing finally! already bought it... haha

Comment #13 - Posted by: Steven Willis (M/21/5'9"/170) at May 20, 2009 7:06 PM

Looks like you split them up with no rest between.

Comment #14 - Posted by: DJ at May 20, 2009 7:06 PM

OMG OMG OMG FINALLY!!!!! What a wait.

My guess on the Twins: do the first couplet two times in a row then do the second couplet two times. Looks like fun!

Comment #15 - Posted by: Matt_in_Oz at May 20, 2009 7:12 PM

As I see it:

Row 750 m
20 HSPU
row 750 m
20 HSPU
20 thrusters @ 155#
20 L-pullups
20 thrusters
20 L-pullups

Comment #16 - Posted by: SoxFan at May 20, 2009 7:13 PM

It is two rounds of the first couplet immediately followed by two rounds of the second couplet.

Comment #17 - Posted by: Lauren at May 20, 2009 7:13 PM

This is going to take me forever. Is it worth scaling to keep intensity? I mean I could do it rx'ed but it will take mr forever.

What are your thoughts on this? Scale to maintain intensity or dobit rx'ed and take as long as it takes?


Which way is better for my body and improving fitness? For example I'll get maybe 8 hspu then 4 then most likely be doing singles,...

Thoughts?

Comment #18 - Posted by: Tooljunjy at May 20, 2009 7:29 PM

Is there a sub for handstand push-ups?

Comment #19 - Posted by: Len at May 20, 2009 7:30 PM

The way I see it, if it was meant to be do each once and repeat, they would not have separated them...I'm going to do the first one twice and followed by the second one twice.

Comment #20 - Posted by: Anthony at May 20, 2009 7:31 PM

Thanks for clarifying, Lauren!

Comment #21 - Posted by: LisaAnne in Tucson at May 20, 2009 7:31 PM

Congrats!

Comment #22 - Posted by: Jeff at May 20, 2009 7:32 PM

Yesterdays:
13:59 (I should do this one more often)

Holy hell, I can't do HSPU or L pullups!
Bring on the sub!

Comment #23 - Posted by: FoxJr. at May 20, 2009 7:33 PM

Hey Gang!

The RRG still needs 60K+!!

What's the hold up? If you have any questions, ask! If you don't have any questions, where's the $$$$?

Put the community first!

Comment #24 - Posted by: Larry at May 20, 2009 7:35 PM

The row machine at my gym doesn't display meters. Does anyone know if there's a conversion for calories to meters? In other words, can I figure out how many meters I rowed based on the number of calories that are displayed? thanks

Comment #25 - Posted by: GSL at May 20, 2009 7:37 PM

Have been Crossfitting for 2 years and this one is new (to me) and will be fun.

Jon

Comment #26 - Posted by: Jon at May 20, 2009 7:39 PM

So is this a new Girl(s) WOD or just a new named WOD? Just curious.

Comment #27 - Posted by: Pili - CrossFit10/CrossFit O-Zone at May 20, 2009 7:42 PM

Point, Click, Bought.....ask wife

Comment #28 - Posted by: K2 at May 20, 2009 7:43 PM

does anyone know what happened with the RRG?

Comment #29 - Posted by: Kevin at May 20, 2009 7:43 PM

Are congratulations in order yet?

Comment #30 - Posted by: Johanna at May 20, 2009 7:46 PM

Mmm...again row sounds cool but i don't have a rower....but the WOD looks GREAT...big hugs

Comment #31 - Posted by: s'more at May 20, 2009 7:54 PM

Hey all,

I wore my INFIDEL crossfit shirt to my local fatburger and got 10% off! I think it had more to do with the guy liking the word "infidel" as opposed to it being about crossfit, but its all good.

Comment #32 - Posted by: kevin trangone at May 20, 2009 8:02 PM

awesome new WOD - having a crack right now. missed out on seeing the movie at the Level 1 on Saturday so will just buy it instead. BRB

Comment #33 - Posted by: Rookie - Crossfit Gold Coast at May 20, 2009 8:06 PM

Assuming this is one of the "Girls" now?

Comment #34 - Posted by: Jason NWA at May 20, 2009 8:08 PM

"Twins" looks extra tough. Betting it requires immense patience and discipline, but as always huge rewards will come afterwards.
Congratulations !

Comment #35 - Posted by: mikki lee martin at May 20, 2009 8:09 PM

#31 Kevin

I wore my Operation Phoenix Spartan shirt to a fish taco joint and got a free beer and taco. aint crossfit great?????

Comment #36 - Posted by: Kenny 36/M/5'10/195 at May 20, 2009 8:11 PM

What this means is that there are two new members of the CrossFit family. Both boys. So I don't think you could call this one of the "girls". At least don't say that around Coach.

The RRG is still short of $500K, but close. We need folks to finish strong. just because we got an extension, doesn't mean we're over the finish line. We have until 15 June for ALL monies to be collected.

Congratulations, Greg and Lauren. Finally! (Now who's going to answer my emails?)

Comment #37 - Posted by: Dale_Saran at May 20, 2009 8:16 PM

Congratulations Guys.

Comment #38 - Posted by: CCTJOEY, Andrea, and Magnus at May 20, 2009 8:18 PM

Okay if you squint you can see me on the cover of the DVD, can I get a free one?

Comment #39 - Posted by: gaucoin at May 20, 2009 8:20 PM

Congratualtions Coach and Lauren.

Comment #40 - Posted by: Craig Massey at May 20, 2009 8:27 PM

Congratulations and best wishes!

Comment #41 - Posted by: Katarina at May 20, 2009 8:28 PM

Congratulations, Glassmans!

Comment #42 - Posted by: LisaAnne in Tucson at May 20, 2009 8:34 PM

Congrats. Great new workout. Im looking forward to this one!

Comment #43 - Posted by: Kenny 36/M/5'10/195 at May 20, 2009 8:35 PM

do they want total time, or time for each set of two?

Comment #44 - Posted by: adam (m/22/5'9"/162) at May 20, 2009 8:39 PM

YES! Been counting every second for it to come out!

Comment #45 - Posted by: PXT Cody at May 20, 2009 8:48 PM

I want to say congrats and good luck to the two "bigs" Hey girls, be good big sisters, OK?

To Greg and Lauren, a heartfelt congratulations - we love you all.

Laurie and Kurtis

Comment #46 - Posted by: Laurie at May 20, 2009 8:50 PM

28/m/80kg

22:53

Subbed: 20kg plate SDHP, 1 per 10m for row

HSPU about 50% ROM, L Pulls about 60% ROM

Comment #47 - Posted by: pz at May 20, 2009 8:53 PM

Wow! I can't wait for this one. It looks like it's going to hurt so good.

Comment #48 - Posted by: Andoryu in Japan M/31/6'/187 at May 20, 2009 8:54 PM

Just read through the comments. I may be slow but I do catch on eventually...

CONGRATULATIONS!

Best wishes for you!

Comment #49 - Posted by: PXT Cody at May 20, 2009 8:59 PM

Me: 42yo/M/5'10"/174lbs/11%BF

When Diane came up on Saturday there was a post that asked everyone with a fast time on Diane to "prove it with Video", I am all for that, it keeps the board honest. I did walking Diane that day in 6:19 which was in the top six on the board. I re-did (is that a word) walking Diane on Monday, the rest day, and my lady Lysa video taped the effort. Here is a link to the results:

http://www.youtube.com/watch?v=9TGcVDQiROk

It's a little long because we shot video of measuring the distance so that there was no question. If anything, watch the end.

Have Fun, Train Hard,

Billy

Comment #50 - Posted by: Billy Olympic Crossfit at May 20, 2009 9:12 PM

as rx'd

25:08

Those thrusters were horrible - accounted for about 10 mins of my time.

Congrats Coach and Lauren. Great news. Hope you got back in time!

Comment #51 - Posted by: Rookie - Crossfit Gold Coast at May 20, 2009 9:13 PM

Coach and Lauren congratulations!!! My best wishes for you...big hugs from David "s'more" and Carlos Andrade here un Ecuador you are the man Coach thanks for everything!!!

Comment #52 - Posted by: s'more at May 20, 2009 9:27 PM

i just soiled myself in joy just looking at this WOD

can't wait to do it

Comment #53 - Posted by: ZLA at May 20, 2009 9:28 PM

#24 GSL, I am not too experienced with the rowing machine, but I would say count your rows. I am a pitiful excuse for a crossfitter right now, so others generate MUCH more power, but I row 100 meters in 10-11 strokes on average.

Comment #54 - Posted by: Derek at May 20, 2009 9:46 PM

Every Second Counts.....that was the fastest I have ever ordered anything online before. Can't wait to watch!

Steve O

Comment #55 - Posted by: Steve O at May 20, 2009 9:51 PM

Congrats Greg and Lauren! :)

Sevan/Carey, what's the under/over for time it will take to sell out on the movie? Congrats on a fine production.

Comment #56 - Posted by: Herm at May 20, 2009 9:52 PM

Twins! Yikes, get some sleep know! Congratulations Lauren and Greg :-)

Have Fun, Train Hard,

Billy

Comment #57 - Posted by: Billy Olympic Crossfit at May 20, 2009 10:03 PM

Have Fun, Train Hard,

Billy

Comment #49 - Posted by: Billy

You exemplify your tagline bro! Can I meet you at the Games? Stop by the Playoff Beard Party Bus!

Comment #58 - Posted by: Herm at May 20, 2009 10:05 PM

Oh my. It looks relatively easy but then I thought about it a little and... I foresee puking.

Congratulations to Coach and Lauren.

Comment #59 - Posted by: Tim T at May 20, 2009 10:19 PM

Herm, Comment 57, Man, I wish I was going to be at the games this year, I will be in Paris instead prepping for the airshow there. Next year I would like to go to the games though..Have fun there and I hope to meet you sometime :-)

Have Fun, Train Hard,

Billy

Comment #60 - Posted by: Billy Olympic Crossfit at May 20, 2009 10:22 PM

28/m/65"/155lbs.

I'm pretty sure that SDHPs are the sub for rowing, but can anyone tell me how many to do for what distance and with how much weight? Also if there is a place where subs are posted for a bunch of exercises, that would be great to know. Thank you.

Congrats Coach and Lauren. Double the trouble is on the way!

Comment #61 - Posted by: STrump at May 20, 2009 10:26 PM

STrump :-) Comment 60

Yup, this answer and many others can be found in the FAQ section:

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

For rowing, you are correct, the sub is SDHP.

500 meter row = 50 SDHP
1000 meter row = 100 SDHP
2000 meter row = 200 SDHP

I think that you will find that this sub is MORE than adequate. I do the subs of exercises sometimes just to mix it up and see which ones are easier and which ones are tougher. In this case, the SDHP is a perfect sub at 500 meters. I have about a 1:30 500 meter time and 50 SDHP takes me about 1:30. I find at 2000 meters (200 SDHP), which I did a few days ago, is a bone crusher and much tougher than rowing. :-)

Have Fun, Train Hard,

Billy

Comment #62 - Posted by: Billy Olympic Crossfit at May 20, 2009 10:35 PM

Congratulations, Lauren & Greg. Welcome to the Zone Defense - man to man is over in your house ;)

Comment #63 - Posted by: Benny1 M/40/74"/220 at May 20, 2009 10:49 PM

where can i buy every second counts?

Comment #64 - Posted by: brad at May 20, 2009 10:59 PM

Good call, Billy. We are most likely going to use 75 SDHP's tomorrow to sub rowing just to accomodate the crowd. Personally, I think SDHP's make the workout waaaaay suckier... which makes that method of subbing gold.

Comment #65 - Posted by: Samy Daghir at May 20, 2009 11:00 PM

Lauren and Coach - congrats!!

Comment #66 - Posted by: TomW at May 20, 2009 11:02 PM

Herm,

I consider HFTH Billy a friend of mine. I feel blessed that he consents to spend time with me. Because well lets face it I can be a little rough around the edges. Not only does Billy train hard and a blast to be around He is a completely classy guy.

Billy, Does the camera add 10lbs? You looked yoked up in a good way.

Rookie, Those thrusters have scaled written all over them. Heck if those thrusters were the entire WOD it would take me over 10 minutes.
This doesn't bode well.

Comment #67 - Posted by: jakers at May 20, 2009 11:04 PM

Coach and Lauren

That is freaking Awesome. Congratulations! Mazel Tov!

Comment #68 - Posted by: jakers at May 20, 2009 11:07 PM

I am new to this crossfit thing, and am loving it so far, but for today's WOD are all the 2 workouts suppose to be timed separately or together?

Comment #69 - Posted by: csmith33 at May 20, 2009 11:08 PM

Movie - Finaly !
Twins - Wow, congratulation ! Twins = twice as fun (...in every way possible :)

Comment #70 - Posted by: Petr at May 20, 2009 11:20 PM

Thanks Jakers :-)

Yup It's all camera angles and effects! :-)

By the by, I'll be in Phoenix on Tuesday through Thursday and I'll be at the gym with the usual crew at the usual time if you want to join in the fun :-)

I hope that your crossfit box is coming along and I can't wait to hear the latest!

Have Fun, Train Hard, night, night,

Billy

Comment #71 - Posted by: Billy Olympic Crossfit at May 20, 2009 11:24 PM

Samy Daghir, post 64, my mountain man friend from Savage Society Crossfit in New Hampshire....

Its good to hear from you, and yup, the SDHP is special sauce after a couple rounds of 75 reps. Some other good ones are one arm alternating SDHPs, and SDHPs to lock out overhead.....

By the way, please stop by my dad's house and rip him out of his easy chair sometime. Jeff from our last cert in Texas reminds me of my dad.

Have Fun, Train Hard,

Billy

Comment #72 - Posted by: Billy Olympic Crossfit at May 20, 2009 11:32 PM

Congrat's Greg and Lauren!

Comment #73 - Posted by: Jerry Hill at May 20, 2009 11:43 PM

Billy,
I'd love to join the fun. Wanna try it at my place? Everyone is invited.

Comment #74 - Posted by: jakers at May 20, 2009 11:45 PM

24/m/155

As rx'd

18:15

Thrusters were nasty.

Comment #75 - Posted by: Dennis at May 21, 2009 12:19 AM

jakers - 95 would have been hard but doable. 115 is a killer. good luck brother

Comment #76 - Posted by: Rookie - Crossfit Gold Coast at May 21, 2009 12:29 AM

If I never hear Royalty Free Music 099 or 140 again it'll be too soon. Actually, they're not bad, but over the course of 86 minutes they get a bit repetitive.

Comment #77 - Posted by: Ron at May 21, 2009 12:40 AM

CFWU X3

As Rx'd
35 min

I'll do better next time

Chris

Comment #78 - Posted by: Chris_H 32/M/175 at May 21, 2009 12:42 AM

m/27/200/72

750m
20 HSPU 3 ABMATS
750M
20 HSPU 3 ABMATS
95LBS THRUSTER
20 KNEE L PULL UP
95LBS THRUSTER
20 KNEE L PULL UP
28:40

Comment #79 - Posted by: nick smith at May 21, 2009 1:14 AM

Congratulations Coach and Lauren!

Comment #80 - Posted by: Pili - CrossFit10/CrossFit O-Zone at May 21, 2009 2:01 AM

M/31/6'3"/202

Holy crap.

31:15 w/ scaled HSPU and L Pull Ups:

HSPU: touch top of cranium to mat, hips bent at 60 facing the wall on the last 23.

L Pull Ups: knees bent at 90, thighs parallel to ground for last 30.

Comment #81 - Posted by: Ben S at May 21, 2009 2:37 AM

m/43/73kg

27:32 as rx´d. Good strength workout

Comment #82 - Posted by: FredG at May 21, 2009 2:53 AM

Congratulations on the new arrivals!

Comment #83 - Posted by: Pamela at May 21, 2009 2:58 AM

Congratulations from Baghdad!

Comment #84 - Posted by: Dave (m/32/5'10"/269lbs) at May 21, 2009 3:04 AM

lots of subbing for this newbie (and lots of pain)
thanks for the great WOD.

Comment #85 - Posted by: Sharon at May 21, 2009 3:20 AM

Had to sub SDLHP with the 45 pound bar for rows. All else as Rx'd.
Great WOD. Thrusters were killer.

24:20

Comment #86 - Posted by: TangoRomeo m/22/5'10/160 at May 21, 2009 3:23 AM

Does anyone know the sub for HSPU?

Comment #87 - Posted by: Len at May 21, 2009 3:43 AM

Congratulations from Sweden :-D

Comment #88 - Posted by: Benny at May 21, 2009 3:55 AM

This is going to be pianfully fun.

Comment #89 - Posted by: Kevin at May 21, 2009 3:56 AM

Coach and Lauren - Congrats to you both!

Comment #90 - Posted by: Steve and Kelley - CF Ocean City at May 21, 2009 3:58 AM

m/41/5'6"/145

sdhp w/45# bar for rows
95# for thrusters
31:17

Comment #91 - Posted by: duane at May 21, 2009 4:00 AM

Congratulations!!!! All the best to you and your family.

Comment #92 - Posted by: Camille at May 21, 2009 4:13 AM

27:23

Comment #93 - Posted by: Charbs 23/190/m at May 21, 2009 4:14 AM

Subs:
- SDHP (13.5kg)
- Decline Push-Ups
- Tuck Pull-Ups

Scaled:
- 65# Thrusters

Time: 27'23"

F/33/62kg

Comment #94 - Posted by: lelak at May 21, 2009 4:16 AM

Congrats to Coach and Lauren - what a blessing!!

Cheers, kempie

Comment #95 - Posted by: kempie at May 21, 2009 4:19 AM

This workout looks awesome! I can't wait to do it next week. Gotta rest for the North East Regionals this weekend!

Comment #96 - Posted by: Mat Frankel m/22/6'3/197 at May 21, 2009 4:26 AM

First 10:55 heels over a bar using hamstrings to pull
Second half the reps, no time

Comment #97 - Posted by: P. L. at May 21, 2009 4:27 AM

m/41/200/5'11"

WU
A little of each thing from the WOD...

sub 78# thruster
jumping L-situp

1st pair of work (row, hspu)
12:15

had to reconfigure area to get ready for 2nd pair.
This took 3:00 or so

total 28:30
1st hslf=fun
2nd half = not

Comment #98 - Posted by: slowweak at May 21, 2009 4:35 AM

M/30/168

Wod done, but with 1 modification.

SDHP instead of rower. Everything else as rx'd.

Time of 23:45.
My shoulders are officially cooked.

Comment #99 - Posted by: gimpy at May 21, 2009 4:45 AM

Huge, heartfelt congratulations to Coach, Lauren, and the "Big Girls"!

Welcome aboard Troy and Hunter Glassman!

Fasten your seatbelts.

Comment #100 - Posted by: bingo at May 21, 2009 4:45 AM

m/43/185

as rx'd
32:00

Comment #101 - Posted by: cosmo at May 21, 2009 4:54 AM

Anybody tell me where to get the DVD??? P.S. I live in Oklahoma....

Comment #102 - Posted by: Dru at May 21, 2009 5:00 AM

First, Congrats to Coach and Lauren...wish you all the best!

Scaled TWINS workout, plus took almost 4 minutes between couplets to move through the building from point A to point B.

50 SDHP (20,10,10,10)...10 HSPU (5,2,2,1)
50 SDHP (20,10,10,10)...10 HSPU (pike, feet 36")
TIME - 13:07
10 Thrusters 95# (all 10)...10 tuck pullups(2,2,2,2,1,1)
10 Thrusters 95# (4,3,3)...10 pullups (3,3,2,2)
TIME - 8:43

Cashed Out with 5,4,3,2,1 pullups (toes touch floor), and 5,4,3,2 knees to elbows...also got my first good, controlled toes to bar today.

Comment #103 - Posted by: FooteSoldier at May 21, 2009 5:00 AM

Great news! Congratulations! What a great WOD in the babies honor. Can't wait to fry myself for them! Wishing the Glassman's lots of love and sleep and good recovery for Lauren.

Comment #104 - Posted by: julie parisien 5'8"/163/37 at May 21, 2009 5:00 AM

m/37/6'4"/220

scaled to "pack" (bridge PUs, 90lb thrusters, 30lbs of assist on pullups)

DNF on first couplet of thrusters on minute 15. feeling over-trained, maybe time to take more than one day off for me.

Comment #105 - Posted by: jeglit at May 21, 2009 5:05 AM

Hooray! We are happy for your expanding family (including Athena and Fudgie).
Congratulations!

Comment #106 - Posted by: lisa and jim at May 21, 2009 5:08 AM

"Twins"
Rx'd 27:40
1 Couplet
Rd1) 5:18 Rd2) 5:20
Getting better at HSPU
2 Couplet
Rd1) 8:38 Rd2) 8:26
Thrusters = Very Nasty

Great Workout

Comment #107 - Posted by: Gabriel Wright at May 21, 2009 5:14 AM

#101 Dru, click the words Now Available in the "Every Second Counts" Now Available just below the picture. ;)

Comment #108 - Posted by: Jason at May 21, 2009 5:18 AM

Congratulations Coach and Lauren!!

Whoo hoo, been waiting to hear the news, and glad all seems well. Paul

Comment #109 - Posted by: Apolloswabbie 074 205 45 yoa at May 21, 2009 5:21 AM

20:45 head to floor HSPU's otherwise as rx'd

Comment #110 - Posted by: Tyler Scott at May 21, 2009 5:24 AM

i'm scurred...

Comment #111 - Posted by: cameron at May 21, 2009 5:25 AM

CFWU x 3 (5 pullups/dips 2nd & 3rd round). 30:23 substituted 105 pounds for thrusters. HSPU still poor ROM.

Comment #112 - Posted by: RAR 44/M/6'/170 at May 21, 2009 5:31 AM

Diaper Change WOD

As many rounds as needed for 2-5 years
left hand
Remove diaper
Clean
Dry
Powder
Apply diaper

right hand
Remove diaper
Clean
Dry
Powder
Apply diaper

3,2,1, go!
Congrats!

Comment #113 - Posted by: Roden at May 21, 2009 5:32 AM

28/6'8"/218

30:48

Comment #114 - Posted by: Stretch at May 21, 2009 5:32 AM

Bring it.

Comment #115 - Posted by: Grant at May 21, 2009 5:36 AM

23/m/198

22:15 (subed row with 20kg SDHP)

Congrats Greg and Lauren!

Comment #116 - Posted by: Tye at May 21, 2009 5:38 AM

24:05
Subbed SDHP for rowing
My lower back is screaming.

Comment #117 - Posted by: chris l at May 21, 2009 5:39 AM

Congratulations from the heart of the beast (Washington DC)!

Comment #118 - Posted by: Bill Ellsworth at May 21, 2009 5:41 AM

Have Fun Train Hard Billy - Great video! Love Crossfit - strong people who are nice as can be too! You would be fun to train with I am sure.

Comment #119 - Posted by: julie parisien 5'8"/163/37 at May 21, 2009 5:47 AM

m/26/5'10"/80kg

24:22

Thrusters were the worst, as many people have mentioned.

Comment #120 - Posted by: JD at May 21, 2009 5:50 AM

20:23

85# thrusters

Comment #121 - Posted by: Chris_d_Smith 26/M/173/5' 11" at May 21, 2009 5:55 AM

M / 31 / 5'11 / 230

WUP: 5min
CF: as rx'd with substitutions... 27min 28sec

45# SDHP for 750 meter Row (sets of 25)
20 Handstand Push-ups (sets of 5>)

... finished first couplet in approx 16min...

115 pound Thruster, 20 reps (sets of 10)
20 L-Pull-ups (in odd looking L-kipping pullup)

Comment #122 - Posted by: sj9701 at May 21, 2009 5:56 AM

sub'd SDLHP for Rows
sub'd 4' incline for HSPU
sub'd 55# for Thrusters
sub'd jumping pullups for L-Pull ups
Performed the WOD as prescribed (with the above subs)...2 rounds of each couplet for a time of 26:25:67.....almost met PUKIE...cooled down with 100m swim....

Comment #123 - Posted by: Gene Griffith M/40/224/73 at May 21, 2009 6:02 AM

Subbed 45# SDHP 75 for 750 row
27:46
75 SDHP 2:52/3:09
20 HSPU 2:55/3:18

20 115# Thruster 6:14/5:02
20 L-pullups 2:19/1:53

thrusters after HSPU was brutal. Still not getting full strength out of my left arm so it felt like 70% of the work was being done by my right arm.

Brutal workout.

Comment #124 - Posted by: Jim D. 48yom 165# 5'11" at May 21, 2009 6:02 AM

30:54

Sub'd SDHP for rows
The rest as rx'd
Schooled and humbled again by the WOD
Thrusters, by far, ate up most of my time

M/69"/169

Comment #125 - Posted by: Cal Kid at May 21, 2009 6:03 AM

M/6'0"/184

32:25 (I just started Crossfit on Sunday and this is my first under-40 time :D )

Subbed row w/ SDHP @45#, Thrusters @95#, rest as RX'd - but with terrible form toward the end...

Comment #126 - Posted by: Mo Shaw at May 21, 2009 6:20 AM

F/39/140/5'7"

CFWU x 2 (w/o pullups & dips)

So many subs:
HSPU were with feet up on the side bar of the nearby treadmill (smith machine too far away), tried to get as vertical as possible.
Thrusters: 65#
Pull ups: 10 regular/strict (not L)& 10 assisted each round.

Total Time: 24:43
(did take 2-3 min between the couplets to move thru gym & set up thruster)

Comment #127 - Posted by: Gloria at May 21, 2009 6:21 AM

M/46/6'/175/7500'

Run 800M, 20 HSPU (band assist)
Run 800M, 20 HSPU (band assist)
20 Thrusters 95#, 20 Lpulls
20 Thrusters 95#, 20 Lpulls
28:54

Comment #128 - Posted by: bckcntryskr at May 21, 2009 6:29 AM

Congrats Coach and Lauren!

Comment #129 - Posted by: Mark Lee Crossfit Cape Cod at May 21, 2009 6:30 AM

Congrats to Coach and Lauren........

This WOD is nasty looking.

Comment #130 - Posted by: Doug B. at May 21, 2009 6:38 AM

Can anyone help me out, I am trying to order the movie and its telling me that the cheaper shipping is no longer available??? I dont want to pay $27.

Comment #131 - Posted by: Trey at May 21, 2009 6:39 AM

31/m/5'10"/210

31:44

My HSPU range of motion is very limited because I am weak at that movement. I will have to put in some extra practice with these. L-pullups were done two at a time.

Congrats Coach and Lauren!

Comment #132 - Posted by: D Craig at May 21, 2009 6:40 AM

Congratulations and blessings on your new baby boys, Coach and Lauren!

Comment #133 - Posted by: Michael Givens at May 21, 2009 6:51 AM

M/38/165/5'8''

As Rx'd.

19 Min 20 Sec.....of living hell !!!!!

Great Work Out....Welcome "Twins" !!!

Comment #134 - Posted by: Pat"3" CF-MTL. at May 21, 2009 6:54 AM

M/33/5´9"/155

As rx´d: 25.03

Comment #135 - Posted by: AndySWE at May 21, 2009 6:54 AM

1st pair complete in 11:12 (subbed standard pushups)
2nd pair in 8:44 (subbed 60lbs total on the thruster and jumping pullups)

total: 19:56

Legs are fryed...

Comment #136 - Posted by: ktpritch/36/6'5"/280 at May 21, 2009 6:55 AM

Will the DVD be available in Europe format for the folk over the pond?

Comment #137 - Posted by: Tommygun at May 21, 2009 7:04 AM

39/M/195

Sub 75 SDHP @ 45# for row
everything else as RX'd

20:15

Comment #138 - Posted by: Paul at May 21, 2009 7:04 AM

bw 165

subbed sdhp for rows
subbed dead hang pu for l-pu
hspu assisted

15:37

Comment #139 - Posted by: paulw at May 21, 2009 7:09 AM

33/F/110

sub 75 SDHP @ 35# for row
20 Handstand Push-ups - assisted with bands

65# pound Thruster, 20 reps
20 L-Pull-ups - assisted with band

23:10

Comment #140 - Posted by: shortstack at May 21, 2009 7:10 AM

19:29

Comment #141 - Posted by: Rosser at May 21, 2009 7:11 AM

32 mins

used wrist straps on sumo deadlifts (75)
95 # thrusters maybe 105 next time.

Comment #142 - Posted by: Kristian at May 21, 2009 7:11 AM

28:59

2nd couplet - sets of 5

Comment #143 - Posted by: Hale at May 21, 2009 7:12 AM

M/35/5'7/150

Subbed 75, 50 lb kettlebell high pull.
Everyting else as rx'd.

19:50.

Comment #144 - Posted by: THE TODD at May 21, 2009 7:13 AM

M/22/71"/186

As rx'd:
25:58
The thrusters were the killer.

Is it possible to have only weaknesses and no strengths? After HSPU and thrusters I sure felt like it was the case.

Comment #145 - Posted by: SoxFan at May 21, 2009 7:16 AM

32 min
95 lb thrusters and sdhp x 75 substitutions.
Do atleast 105 lb thrusters next time.

1st time finishing L pull ups as rx'd.

Comment #146 - Posted by: Grant at May 21, 2009 7:17 AM

Congrats Coach G and Lauren!! What a happy day!

Tonight's the night for us; my beautiful wife is going in for labor inducement at 8:00 p.m. tonight. Close to the 42nd week and she looks like she's going to pop!

Comment #147 - Posted by: James Humphrey, Jr. at May 21, 2009 7:18 AM

42 min

Christ...

Comment #148 - Posted by: Pettson at May 21, 2009 7:24 AM

12:02 on the first set. at rx'd. HSPUs on the smith machine for balance, but felt good.

~25:05 for the second. Holy hell... I was dying and taking massive breaks for this set. And I only did 95# thrusters and cheated on the L-pullups.

Comment #149 - Posted by: Thorn at May 21, 2009 7:27 AM

As rx'd 27:19

Comment #150 - Posted by: Edwin 26/M/68"/170 at May 21, 2009 7:28 AM

Hot Hot Hot!!

24:38

85# Thrusters and did it with a partner....one rower and bar. Had a blast though! Is this the start of some new WODs???

Comment #151 - Posted by: Matt m/23/70"/160 at May 21, 2009 7:30 AM

22:56:7

Subbed row for 1.5pood kb sdlhp x 75

M 29 5'10'' 95kg

Comment #152 - Posted by: Slice at May 21, 2009 7:34 AM

22:46:7

Subbed row for 1.5pood kb sdlhp x75

M 29 5'10'' 95 kgs

Comment #153 - Posted by: Slice at May 21, 2009 7:35 AM

m/32/5'9"/169

did 105lb thrusters instead, started off as a mistake then I just keep it at the same weight.

everything else rx'd

30:35

could have finished faster, only 2 rowers in gym.

Comment #154 - Posted by: elliott at May 21, 2009 7:38 AM

F/28/130

Modified HSPU
65# Thrusters

29:44

Comment #155 - Posted by: Malesja at May 21, 2009 7:39 AM

25/m/5'11"/203

23:48 as rx'd

Comment #156 - Posted by: Nickosaurus at May 21, 2009 7:40 AM

34/F/5'10"/150

As Rx'd
HSPU head to ground
80lb thrusters
L pulls on rings

26:18

Comment #157 - Posted by: Laura DeMarco - CrossFit Rx at May 21, 2009 7:48 AM

As rx'd. 26:00. Damn you, thrusters.

Comment #158 - Posted by: JPC at May 21, 2009 7:49 AM

As rx'd.

21:11

Comment #159 - Posted by: DJV at May 21, 2009 7:55 AM

I am behind a few days due to playing in a Rugby union 7s tournament on Sat and then recovering for a couple of days. Need to double up or mix up some workouts. Did 'Grace' yesterday combined with the 800m interval. The clean and jerks were done in sets of 10 with 60kg in between each 800m interval. Took 18 mins and i nearly collapsed! Did 'mary' this morning and off to do 1-1-1-1-1-1-1 of power cleans on my way home...why do we love this pain so much?

Does anyone have any other ways of mixing up the WOD's so I can catch up, ideas would be most appreciated. Thanks in advance.

Comment #160 - Posted by: AdCon M/5'9"/83kg at May 21, 2009 7:57 AM

First of all Congrats...

as rx'd

24:48

M/27/5'9"/155

Comment #161 - Posted by: Mike W T.O. at May 21, 2009 8:00 AM

Celebration workout
"Twins"
Congratulations to the Glassmans

M/50/5'11"/173

Put feet on Smith for HSPU
95# thrusters
rest as Rx'ed

24:05

Comment #162 - Posted by: Kevin C. at May 21, 2009 8:03 AM

Congrats Coach and Lauren.... How awesome is that huh!!!!

Can't wait to try this one out... gonna be a killer.

Get Some!

Comment #163 - Posted by: NewnanJustin/M/30/5'9"/159 at May 21, 2009 8:07 AM

holy hell! A wod with exercises I suck at is ROUGH.

HSPU with crappy ROM
thusters in sets of 3 or so
L Pullups with thighs parallel to floor only

37:50

Comment #164 - Posted by: Gene 29/m/177/5'11"-Desert Crossfit at May 21, 2009 8:25 AM

As Rx'd
32:02

Just got back from mission and ran into gym to knock the Twins out. As a Gemini I felt it was my duty. More couplets!!!
Kunar, Pesh Valley Afghanistan

Comment #165 - Posted by: tn308 35/5'10/177/12%BF at May 21, 2009 8:25 AM

Crossfit Los Altos 5:30 AM:

Name/HSPU/Thruster (in kg)/Pull-ups/Time

Aurora/Pike/35/Chest to bar/29:08
Julie/Knee push-up, chest to floor/25/Jumping/28:20
Jane/Pike/35/Chest to bar/26:20
Kapil/Pike/55# DBs/Rx'ed/38:07
Matt/Pike/Rx'ed/Rx'ed/37:09
Nancy/Pike/35/Chin above bar/33:12

Comment #166 - Posted by: Herm at May 21, 2009 8:28 AM

Just posting for a comment that I heard while at a cert.

Question, "Would it be better to have clean games or dirty games?"

Answer (paraphrased), "It would be bad-ass to have dirty games." And, yes, I know that the athletes will be tested.

But, this is the point, we do not want our kids to do what is shown in today's Lio comic strip on www.gocomics.com. It shows a boy taking an elixir to become like Mr. Hyde. Then, the boy is excited that he got an "A" in gym class.

Look forward to seeing the "Every Second Counts" video.

Talk to you guys later.

Stuart

Comment #167 - Posted by: Stuart at May 21, 2009 8:28 AM

2 couplets = quadruplet??

Comment #168 - Posted by: big lou at May 21, 2009 8:33 AM

Rx'd
HSPU head to 4 inch mat
Woman weight 80lb thrusters
L pullups on leg in red band all deadhang
24:52

Comment #169 - Posted by: Momof3 at May 21, 2009 8:33 AM

34/M/194

Scaled to Pike Hspu
scaled 95# Thrusters

20:35
This was an absolute monster of a workout! Thrusters after 1500 meter row? Sadists.

Just bought the DVD. Can't Wait!

Comment #170 - Posted by: steve at May 21, 2009 8:40 AM

looking at the other times i definitely did not do as bad as i thought i had sacrificed some form on my L-Pull ups and the screen was broken on our row machine so i subbed 2 min row, proly should have made it 3 min row. none the less, 19:15,

good all around workout

Comment #171 - Posted by: Corey 23/m/6'0/187 ish at May 21, 2009 8:41 AM

23/m/163/5'6"

95lb thrusters, normal pull-ups subbed, otherwise as Rx'd.

10:40 first couplet
37:28 finish

Comment #172 - Posted by: FKarcha at May 21, 2009 8:42 AM

23/m/220/75in

26:03 as rx'd

thrusters were a killer

Comment #173 - Posted by: Dan at May 21, 2009 8:42 AM

750 meter row
floor pushups on toes
100 pound thruster
20 L-pull-ups

F/22/135lbs

Total time: 14:40

Comment #174 - Posted by: Renee at May 21, 2009 8:43 AM

Congratulations Glassmans,
Please post pics of the Happy Family.
Great "Wod" too!

Craig #39 How are you doing ?

Joey P.
(Brand X Cert.)

Comment #175 - Posted by: Joey P at May 21, 2009 8:51 AM

Major killer = GREAT WOD!
did SDHP 45# x 75
HSPU's 1 set band assist ala Tucker, 1 set feet up on squat rack.
65# thrusters (85# are you kidding me?!?!?!)
1 set 20 dead hang with knees up, only made it thru 5 on 2nd set - gassed.
29:00 with a 4 minute rest in there somewhere:)

Comment #176 - Posted by: julie parisien 5'8"/163/37 at May 21, 2009 8:52 AM

First Half:

00:15:13

Comment #177 - Posted by: JLP 5'10"/184 lbs at May 21, 2009 9:00 AM

#159

Why would you feel the need to catch up? Do you suppose this will somehow cause accelerated performance? The reason I ask is I ocassionally see this kind of comment. In my view, its not prudent or helpful. There are seveal reasons but suffice to say if it was beneficial to overall performance, then we'd train every day by doubling up, etc.

Your thoughts?

Comment #178 - Posted by: Deano m/47/190/6' at May 21, 2009 9:01 AM

Replaced the row with 75 SDHP (45lbs), otherwise Rx.
41:16

Comment #179 - Posted by: John Sachs at May 21, 2009 9:02 AM

as rx'd
21.30

Comment #180 - Posted by: m/43/201/69" Chris Bham at May 21, 2009 9:08 AM

35:13

Comment #181 - Posted by: logan at May 21, 2009 9:09 AM

"Twins" (scaled down)

Two rounds, of each couplet, for time of:
750 meter Row
20 135 pound Push Press

95 pound Thruster, 20 reps
20 Bent Knee Pull-ups

Time 48:39

Comment #182 - Posted by: jgebbie M/36/5'11"/210 at May 21, 2009 9:11 AM

Band harness HSPU, 65# thrusters, band L-pullups
28:59
man, I hate thrusters.

Comment #183 - Posted by: Carrie McG F/20/5'8"/141 at May 21, 2009 9:13 AM

Twins

Two rounds, of each couplet, for time of:

750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

replaced row whit 75 SDHD (45lbs)
(125 pound thrusters)

Total
19:03

Comment #184 - Posted by: Jacinto Rodríguez Piedra at May 21, 2009 9:14 AM

Hmmm...come to think of it, there are a couple of little girls who are going to wonder why there is a WOD called the "Twins", who are going to want to see a couple of new "Girls" named after them!

Just thinkin' like a parent, out loud...

Comment #185 - Posted by: bingo at May 21, 2009 9:17 AM

Great news Coach!!!!!!

Congrats for you and Laurine.

You are a great person and i considere my self a very afortunate person for meet you recently.

I think i can sing now:

CROSSFIT-ECUADOR

Thanks to you my friend, best wishes

Sincerely

Carlos Andrade

P.D.

As always: Sorry about my english

Comment #186 - Posted by: Carlox at May 21, 2009 9:29 AM

27:29

Subbed Knee-up PUs for L PUs

Comment #187 - Posted by: Squared 27 M/186/5'10" at May 21, 2009 9:38 AM

M/19/5'11"/165lbs
Subbed
SDHP 95lbs 20 reps
pike pushups 20 reps

45lbs thrusters 20 reps
pull ups 20 reps
x2
18:19
Then I messed around with L-sits for a bit.

Comment #188 - Posted by: Cory J. Archer at May 21, 2009 9:39 AM

Congrats Greg, Lauren and the rest of your clan. Looking forward to seeing you all on the road sometime soon.

Dan D.

Comment #189 - Posted by: Dan D. at May 21, 2009 9:41 AM

23:53 (platform pu,95lbs)

Comment #190 - Posted by: gs at May 21, 2009 9:42 AM

New to cross fit and I love it. I have never had such intense workouts before. I coach high school volleyball, diving, and track and my athletes love to hate me now because of these work outs. I am seeing huge gains in the self esteem and performance. Going to scale down today’s WOD because of regional track tomorrow for the kids but I am going to rx'd it. This is a GREAT site thanks.

Comment #191 - Posted by: dan k at May 21, 2009 9:50 AM

M/24/78kg

As rx´d
29:08

thank god they didn´t get triplets:S

Comment #192 - Posted by: Erik_Sweden at May 21, 2009 9:50 AM

24:59

Subs:
95 lbs for thrusters
regular pullups instead of L pullups

Comment #193 - Posted by: JK17 at May 21, 2009 9:53 AM

Great workout before a 12 hour shift! Pukie and I met for the first time. Dinner before...Not a good idea

Comment #194 - Posted by: Joe at May 21, 2009 9:58 AM

22:30, had to sub 600m run for row. This worked me...

Comment #195 - Posted by: ScottMacArthur at May 21, 2009 9:59 AM

M/22yo/5´4"/128 lbs.

I do not have a rowing machine...:(
I did "Fran" today
3:01

Chintito es el mamado

Comment #196 - Posted by: Piper Alex G. at May 21, 2009 10:03 AM


Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Time = 25:19

Comment #197 - Posted by: CRoda at May 21, 2009 10:07 AM

subbed 45lb SDHP for row (75 each)
subbed 95lb thrusters
kipping pullups and leg raises instead of L-pullups

29:44

WOW, that was a good one.

Comment #198 - Posted by: JD at May 21, 2009 10:10 AM

41/m/155
22:48 Oy! Pukie was trying to visit

Comment #199 - Posted by: mhollis at May 21, 2009 10:12 AM

28:55 scaled to 100# thrusters, and L-sits were pretty balled up.

That was brutal... like a really long evil Fran

Comment #200 - Posted by: Boss - M/30/6'/165# at May 21, 2009 10:12 AM

Congratulations to the Glassmans!

#147 James Humphrey Jr: This is an exciting time brother, enjoy every second. You're going to be a father very soon, the best gift a man can receive in this life. I'm praying for a smooth delivery and perfect health for mom and baby :-)

Send me pics after everything settles down and keep us posted!


Comment #201 - Posted by: Playoff Beard at May 21, 2009 10:16 AM

25:41

Row 750 m (damper 4)
20 HSPUs to 5" plate stack (20 kg + 15 kg)
Row 750 m
20 HSPUs to 5"
2 thrusters (88 lb)
18 thrusters (78 lb)
16 L-pull-ups
4 kipping pull-ups

Quit before starting the last round. Not proud of that, but I just didn't have it together after the thrusters.

Comment #202 - Posted by: Joe M. 28/m/5'10"/150# at May 21, 2009 10:19 AM

F/25/5'0"/122lbs

22:57

Started off wtih 75lb thrusters, did 4 reps, then had to drop the weight to 55lb. Those HSPUs killed it! Did hanging knee to elbows instead of L-pullups.

Comment #203 - Posted by: Jocelyn R at May 21, 2009 10:20 AM

Okay who is WOD? And why does he hate me today? Even after adjusting somethings, I am crapped out. BLAH!

Really worked core in warm up since I am still working on my first "L" rep of any kind.
750m row (10 damper)
20 (toes on box pike position HSPU's)
750m row (5 damper, 10 was a killer)
20 (TOBPP HSPU's)
20 65# Thrusters (=monsters, will be having nightmares)
20 62# assisted Pull-Ups (yeah I know, but I have been working on my ring Pull-Ups and I am fried, still kicked my butt)
20 65# Thrusters
20 62# assisted Pull-Ups

time = 22:20

Comment #204 - Posted by: cremus at May 21, 2009 10:20 AM

34:04 as rx'd. not fun.

Comment #205 - Posted by: CincyBurgs M/32/165/5'8" at May 21, 2009 10:25 AM

4 rounds of 1 min each (8 min total) of rowing, modified HSPU with feet straight. With a friend rowed about 1600 meters, I did 40 hspus. Waited 10 minutes and switched gyms. Second Twin as rxed took 16:31

Comment #206 - Posted by: Josiah 25/m/fl 195 lbs at May 21, 2009 10:25 AM

21:34

feet on bar in squat rack for HSPUs, 75lbs thrusters

3 sets:
hamstring cable curls 72lbs
Swiss ball upper Russian twists 15lbs

Comment #207 - Posted by: jc at May 21, 2009 10:28 AM

34/m/5'10"/188lbs

subbed 75 SDHP for having no rower at Gold's Gym

35:45 -

I followed that up with a very very slow Cindy b/c I am not able to get any other exercise today. I must prepare my summer lectures - I' much rather WOD than prepare lectures!!!! :-(

-SP

Comment #208 - Posted by: Steven Platek at May 21, 2009 10:30 AM

sub: 30# SDHP, tuck pullups - 27:30

1st set - 12 min
75 SDHP
20 hand stand PU (were maybe more like hand stand dips - still can't go all the way down to parallel, but pretty far)

lost time setting up next set

2nd set - 13:30
85# Thrusters x 20
20 PL (no kip, tuck)

Comment #209 - Posted by: CME f/30/160/5'6 at May 21, 2009 10:31 AM

M 34/138/5'7"

Scaled to feet on squat rack bar HSPU, 95 lb. thruster, and pull-ups: 16:36

Comment #210 - Posted by: Dan at May 21, 2009 10:37 AM

Row & Bench Press (from Monday)
About 38:00
200# BP - Lots of broken sets. Middle round was a bear.
Row at Level 8 on damper.

Comment #211 - Posted by: mwarb at May 21, 2009 10:51 AM

24:18 as Rx'd

Wow - really was not feeling the HSPUs today! Only 6 unbroken the first round and 5 followed by 15 singles in the second round. WTF? Did 16 unbroken last time we did HSPU in a WOD...

Kimberly - you rocked the WOD today!

Comment #212 - Posted by: Mike Mc 31/5'9"/175# at May 21, 2009 10:53 AM

M/38/6'2"/200

As Rx. (Squat just shy of 90 degrees on thruster due to knee surgery and knees bent on "L" pull ups.

21:44

Comment #213 - Posted by: Utey at May 21, 2009 10:59 AM

M/38/6'2"/200

As Rx. (Squat just shy of 90 degrees due to knee surgery on thruster and knees bent on "L" pull up.)

21:44

Comment #214 - Posted by: Utey at May 21, 2009 11:02 AM

Hmmm.. Looking at the times so far, I must have done something wrong.

Scaled to:

750 row (damper 7)
20 elevated leg pu's (can't do HSPU yet)

70# thrusters
20 jumping pull ups (with top hand and slow negative)

14:38

I'm baked.

M/38/5'11"/209lbs

Comment #215 - Posted by: jeff at May 21, 2009 11:02 AM

85# Thrusters
Kipping L-Pullups

24:24

Comment #216 - Posted by: Kimberly McLeish 27/F/115 CrossFit Emerald Coast at May 21, 2009 11:03 AM

rx'd

20:10

that was terrible

Comment #217 - Posted by: husar at May 21, 2009 11:07 AM

m/29/5'8/160

As Rx'd 25:53

Doing thrusters after HSPUs burns!

Comment #218 - Posted by: Reagan at May 21, 2009 11:10 AM

Congratulations proud parents! This workout was brutal...

f/124/5'2"/22

29:43

L-sit pull-ups subbed for tuck pull-ups, otherwise it was as Rx'd.

Oh, and I definitely ordered the DVD. Can't wait to see it!

Comment #219 - Posted by: mkr at May 21, 2009 11:10 AM

30 yom, 185 lbs


23:15 subbed sdhp for rows

Comment #220 - Posted by: Jeff Weltmer at May 21, 2009 11:15 AM

30 yom, 185 lbs


23:15 subbed sdhp for rows

Comment #221 - Posted by: Jeff Weltmer at May 21, 2009 11:15 AM

Billy #72

You've got to show me that SDHP lockout overhead movement, that sounds like a nice little potion of suck.

Just email me your dad's address and I will have or crew jump in a van. Nothing like getting a CrossFit Intervention in your living room on a nice sunny day like today. I've got some ski masks as well if you want us to really pour it on...

Comment #222 - Posted by: Samy at May 21, 2009 11:17 AM

Sincere congrats to Coach and Lauren.

Comment #223 - Posted by: Pavel Saenz at May 21, 2009 11:17 AM

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

time 26:06

yea and I thought I was going to get the thrusters all in one go. Oh HSPU's were widr grip, not shoulder, and Brady had to spot me through the last 5 of the last set.

Comment #224 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at May 21, 2009 11:18 AM

m/25/143/5'11"

subbed 105 for 115 other then that as Rx'd
31:40
someone stole my bar so I PR's on finding another bar and putting weights on it

Comment #225 - Posted by: Jon at May 21, 2009 11:18 AM

CONGRATS Coach and Lauren! How exciting! If I lived closer, "Aunt Erin" would babysit :)


Subs:
75# thrusters
Asst pull ups
(kinda had to run around the gym for this one)

= 20:42

Arms were like jello (I did the row/BP wod yesterday).

Funny story - I was rowing pretty ferociously (ferociously for me! ;) ) and this older man (like a Grampa age), came over and put his head directly in front of the screen to read the meters/watts, etc which meant as I came through on my row, I nearly collided into his head. He did not move (which made rowing for a bit quite a scene) and then started to change the damper to 10. I was trying to pant out- no no no! And he was like- “But there is smoke coming out! You are going too fast!” Bless his heart, while it slowed me down it made me laugh.

Erin

Comment #226 - Posted by: in8girl at May 21, 2009 11:22 AM

26:47

Comment #227 - Posted by: platoondaboo at May 21, 2009 11:22 AM

Samy, go back to work and start torturing those souls.

Comment #228 - Posted by: David Sailor at May 21, 2009 11:23 AM

23:36 sub SDHP

Comment #229 - Posted by: Jesse Emers 24/m/195 at May 21, 2009 11:24 AM

Started the first set of thrusters as Rx'd, but after the first 10 I dropped the weight to 95# because I was on the verge of losing a lung.

24:00

Comment #230 - Posted by: Michael F. at May 21, 2009 11:26 AM

27 mins
thrusters at 65# and couldn't get the legs up for the L for about half of the pullups..still felt like I might not make it..

just have to keep pushing..

Comment #231 - Posted by: CMB 25/m/155 at May 21, 2009 11:28 AM

did first 11 HSPU as rx'd then moved to elevated pu's for the rest.

subbed 95lbs and regular pull-ups on the second twin.

approximately 30 mins.

Comment #232 - Posted by: Casey at May 21, 2009 11:30 AM

Congratulations Lauren and Coach!!

36:30

Had to sub 100# thruster due to pain in left wrist. By the the 2nd round of thrusters I had figured out a much better way to hold bar, which eliminated pain and allowed to string together 8 at a time. Kind of a eureka moment.

I have baseball tonight but I didn't want to miss this great wod, so I took the afternoon off. Now I am going to take a stroll to my neighborhood Starbucks to see who's there.....

Comment #233 - Posted by: Ronnieboy at May 21, 2009 11:31 AM

M/34/5'6"/198

Twins as RX'd - 36:13 (16:10 for first couplet)

I concur - the thrusters were wicked. Logaritmically more difficult than 95lb thrusters.

That's gonna leave a mark....

Comment #234 - Posted by: weisser at May 21, 2009 11:31 AM

M 42, 168

As rx'd 21:54 That sucked!!!

Comment #235 - Posted by: RCB at May 21, 2009 11:35 AM

38:15

750m row
20 HSPU, anchored feet
750m row
20 HSPU, anchored feet
20 thrusters (30kg / 66#)
20 pull-ups, tuck (repeated, not held)
20 thrusters (30kg / 66#)
20 pull-ups, tuck (repeated, not held)

last 20 pullups took me nearly 10 minutes.

Comment #236 - Posted by: Pete m/25/75kg/1.80m at May 21, 2009 11:36 AM

M/19/6'4''/192

holy crap that was tough
HSPU's were about 1/2 rom
did squats, then jerks for the thrusters
standard strict pullups

29 mins

absolutely exhausted

Comment #237 - Posted by: Captain Crunch at May 21, 2009 11:37 AM

$31 shipping...

Comment #238 - Posted by: Patrik at May 21, 2009 11:39 AM

33 yom 220 bwt

a.m. 10 mile bike ride to work

afternoon:
"twins" wod
75 45lb sdhp
20 hspu's to foam pad

20 115 lb thrusters
20 L pull-ups

time: 24:55

p.m. ten mile bike ride home

Comment #239 - Posted by: brian t at May 21, 2009 11:41 AM

congrats on the twins, Coach!! as a twin mommy of 8 year olds i can say its a joy to watch the very special relationship twins have :) ENJOY!

Comment #240 - Posted by: Cookie at May 21, 2009 11:42 AM

35 minutes. Crushed after.

Comment #241 - Posted by: tom at May 21, 2009 11:45 AM

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups bridged on the tallest box I could find, which is of course unlabeled..but it’s quite a bit taller than my 20”

65 pound Thruster, 20 reps
20 tuck pull ups/kips mixed. (The first 10 were tucks, the rest were kips on the first round and I did 5 tucks on the second round, kips to finish it out

23:02

Comment #242 - Posted by: Jeff F M/37/5'10"/185 at May 21, 2009 11:49 AM

Coach&Lauren - a bit of twin advice that was invaluable to me and i always pass on - when one baby wakes for feeding/diaper change, wake up the other baby for the same so they will be on the same schedule. otherwise the sleeping baby will ALWAYS wake up just when you think you will have a moment of quiet! ;)

Comment #243 - Posted by: Cookie at May 21, 2009 11:49 AM

I really should be taking a rest day sometime soon (today's is 4th consecutive day in a row), but I couldn't pass up something with a name like "Twins"!

As Rx'd, 30:00.

HSPUs went better than last time. Got 7 in a row on first set (PR). Second round of HSPUs were tougher - was not quite getting 100% ROM. Thrusters right after that were nasty. I have not done thrusters over 95#, so these took awhile to get used to - second set went better (shoulders were rested). L-pull-ups were tough - I had good ROM at the top, but did not go to full lockout at the bottom, which seems really tough for me with L's.

Comment #244 - Posted by: Mel 36/m/5'10"/175 at May 21, 2009 11:51 AM


only did 1 round
sub'd:
hspu's to 2 abmats
75# thrusters
19:53

congrats coach and Lauren

Comment #245 - Posted by: OPT Mommy at May 21, 2009 11:55 AM

Glanced at the WOD lastnight. Couldn't read my own writing at 0600 this am.........Did 155# thrusters instead of 115#......Kicked my own arse. 24:34 with subbed 155 for 115 thrusters.

Comment #246 - Posted by: Frank at May 21, 2009 11:58 AM

M/43/6'0"/175
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
95 pound Thruster, 20 reps
20 L-Pull-ups

I agree with the earlier post that said this should be called EVIL Twins! Achilles gave out during Thrusters so only finished one round of Thrusters. Already working with torn Achilles so didn't want to push it. HSPU were limited ROM as best as I could do. L pull ups were more like sitting pull ups but best I could do trying to keep legs out as straight as possible. This WOD kicked my ASS!
19:40 total time.
1500m rowing time 5:21 good time for the rowing, not so good for the rest of the WOD

Comment #247 - Posted by: Allan at May 21, 2009 11:58 AM

2 rounds of each couplet for time:

75 reps- 2pood SDHP
20 reps- HSPU

20 reps- 115# thrusters
20 reps- L-pull ups

Time- 24:24

Comment #248 - Posted by: MarcusG 5'9" 165 at May 21, 2009 11:59 AM

Only stretched for WU today. I was playing catch up for yesterday, home with a sick child...
400m run and 50 squats, all unbroken, total time 14:56
my last time was 16:31 so huge improvement here! ;-)
(STILL HATE RUNNING)!!!
Rested 20 minutes before starting on the twins.

Twins:
750m row 3:50
HSPU x20 broken 15 +5 =20 slight assisted with toes up against a bar, full ROM each time

750m row 3:53
17 +3 =20HSPU assisted with toes up against a bar full ROM each time

65# thrusters and L Pull ups
Did negatives (a slight kip initiating into an L sit and negative down) broken down 5 at a shot to equal 20
this x2
Total time:30:39

WOW, the first set of Thrusters was magical after the Row/HSPU.
What and awesome work out!!
Plenty of room for improvement here for me. Looking forward to this one coming up again and hitting it fresh!

Comment #249 - Posted by: lysa 43 5'5" 120 lbs at May 21, 2009 12:00 PM

I sub'd quite a bit :/

25/m/6'2/190

2x
40# sdhp for rows x50
approx 75deg incline push up x20

no rest then:
2x
10x 85# thruster
10x standing L pull

17:38

My strict pullups are still pretty weak. I can kip a row of 20-25 pullups but when theyre strict I can maybe do 5-7 in a row. So when it's rx'd to do L pulls I break em up, lower the reps, and still die.

Comment #250 - Posted by: Byron D. at May 21, 2009 12:00 PM

short warmup

row 5min
hspu (ball pike)
thrusters 95#
L pullups--ugly, not much range/broken
29 mins

Comment #251 - Posted by: budd-50-5-9 170 CF 06 at May 21, 2009 12:04 PM

I had to scale back to the puppies

Two rounds, of each couplet, for time of:
500 meter Row (SDHP 50)
10 Handstand Push-ups (feet on a bench)

45 pound Thruster, 10 reps
10 assisted pull ups

M/35/6'/255 lbs

13:45:59

Comment #252 - Posted by: dan plumb at May 21, 2009 12:06 PM

subbed sdhp (again) for the rows
hspu were on smith machine...those are the only thing I can't do that well anymore....

the rest rx'd

23 minutes.....ouch..those thrusters were terrible...but I like

m/24/6'3''/210

Comment #253 - Posted by: soulsurfer at May 21, 2009 12:07 PM

My wife just got home from doing her version of "Twins"

Feet on Smith machine for hspu
60# thrusters
dead hang pull-ups

24:24

F/50/5'6"/135

Comment #254 - Posted by: Kevin C. at May 21, 2009 12:11 PM

Scaled and Reversed

20 115# Thrusters
20 L-sits
x2 then

750m row
10 HSPU
x2
25:34

Comment #255 - Posted by: B-Mo 6', m,32,195 at May 21, 2009 12:12 PM

27:36

Comment #256 - Posted by: kg at May 21, 2009 12:13 PM

18:22 it was an honor Coach....next time i'll hit a better time

FRAT rules!!!

Comment #257 - Posted by: s'more at May 21, 2009 12:14 PM

30m/158/70"

subbed 105# for thrusters.
19:16
JY-27:37
Peck- subbed 10 HS PU
85/65# for thrusters
10 L P/U.
25:01

Comment #258 - Posted by: CtP at May 21, 2009 12:21 PM

another sub on my wod:
pull ups not L pull ups

Comment #259 - Posted by: OPT Mommy at May 21, 2009 12:22 PM

Had to scale / sub this one almost out of proportion due to lack of equipment...and some lack of ability...std warmup.

"Skinny Twins"

75 x SDHP (50#)
20 x feet-on-swiss ball pushups

20 x 60# thrusters
max rep jumping pullups

12:45

Comment #260 - Posted by: Mickey (M/5'10"/174/43) at May 21, 2009 12:24 PM

M/42/175#/6'1.5"

WOD, As Rx'd 34:55

HSPU started out good but later ones couldn't get head to touch floor; it's a weakness.
Great workout, thanks Coach and Lauren. Congratulations.

Comment #261 - Posted by: Steve Cole at May 21, 2009 12:26 PM

23/m/180
23:26 w/modified HSPUs and kipping L-PUs

Comment #262 - Posted by: Julian at May 21, 2009 12:27 PM

Modified for a very sore throwing shoulder, only 95lb thrusters. I hate my life right now though!
15:38
Contrary to the Coors Light ads, I do not like twins right now!

Comment #263 - Posted by: Matty in E.WA. at May 21, 2009 12:30 PM

M/33/185

As Rx'd The Twins 20:24
What a nasty wod this one hurt to the core
great job coach thanks for kickin my A@#!!!!

Comment #264 - Posted by: Browler at May 21, 2009 12:33 PM

Holy Shnikies. You kids are animals!

My libido is humbled mightily. I guess I need to train harder.


Congrats!

-jj

Comment #265 - Posted by: Jeremy Jones - Diablo CrossFit at May 21, 2009 12:33 PM

M/43/185/5'9"
As Rx'd 27:25

Comment #266 - Posted by: Alan at May 21, 2009 12:34 PM

M/44/170/5'7"

As Rx'd 26:54. Thrusters, as usual, crushed me.

Guess the second twin was more feisty than the first!

Comment #267 - Posted by: Steve - CF Ocean City at May 21, 2009 12:36 PM

13:09 for the first couplet
9:41 for second (scaled last 30 thrusters to 95# - I regret scaling now)

Total 22:50 -

good thing it wasn't octuplets...

Comment #268 - Posted by: Kiko at May 21, 2009 12:38 PM

M/24/185

26:33

Wow, that sucked. Softball tonight!

Comment #269 - Posted by: Steven K at May 21, 2009 12:41 PM

This one looks rough as hell. But like most WODs that look murderous...I can't wait. Hope everyone enjoyed it who has already done it.

Comment #270 - Posted by: Nicky B., CrossFit Affliction at May 21, 2009 12:52 PM

22/m/6'0/180lbs

sub SDHP(45lbs) for rows (1 per 10M)
Sub Pull-up for L-sit pull-up
sub 45 degree push-up for HSPU

25:47
Thrusters were a smoker FO SHO!!!

Comment #271 - Posted by: Clay_ZeRo_ at May 21, 2009 12:55 PM

33/M/6'00/183

"Twins"
30:04

Comment #272 - Posted by: Dan D. at May 21, 2009 12:56 PM

17/m/5'10/145lbs

man this was a tough one, i agree with marc, it should be the evil twins. my buddy and i did 30 regular pushups to make for the 20 hspu.

our time

25:00 on the dot

Comment #273 - Posted by: Kevin at May 21, 2009 12:58 PM

M/52/180
Shoulder still pooched so I am limited in what I can do. Made up following:
For Time - 4 rounds
500 meter row
25 1.5 pod swings
25 push-ups = 16:30
Felt hard and worth it.

Comment #274 - Posted by: Calgary Colin at May 21, 2009 1:04 PM

congratulation coach and lauren

time 30mins 24secs

hspu to a 3inch foam pad, tuck pull up instead of L pull up

Comment #275 - Posted by: ScottishDav at May 21, 2009 1:07 PM

subbed 75 45# Sumo dead-lift high-pulls for the 750 meter row

subbed 75# thruster for 115#

subbed Knees-tuck pull-ups for L pull-ups

28.50

19/m/165/5'11"

Comment #276 - Posted by: Logan S at May 21, 2009 1:08 PM

26/M/171/5'10

23:18, subbed 95# Thrusters

As hard as it looked. Congratulations Coach and Lauren!

Comment #277 - Posted by: RV-KY @ Underground Fitness, NKY at May 21, 2009 1:20 PM

I just figured out where 400 and 800 meters are on my driveway and now I have to somehow calculate 750?! This free workout site is no longer as convenient as it used to be!

Comment #278 - Posted by: Andy P 41 yoa 6'3" 200 lb. white guy at May 21, 2009 1:20 PM

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (feet on bench)

95 pound Thruster, 20 reps
20 L-Pull-ups

20:45

Comment #279 - Posted by: Dryw m/30/5'9/171 at May 21, 2009 1:22 PM

m/42/163/6'

sub sdhp

24:47 major - suckage . . . and loved it!

Comment #280 - Posted by: P&M at May 21, 2009 1:23 PM

m/36/215/5'11

*WOD Mods*
Subbed 3/4 mi. run for rows.
Piked HSPU on 5 ft platform
L-Chinups (the L was lazy)

2 rounds of 1st couplet (13:35)
2 rounds of 2nd couplet (16:37)
Total Time (31:17)

Comment #281 - Posted by: Keith M at May 21, 2009 1:24 PM

37/m/6'2/190lbs

HSPU at 75degree angle
thrusters at 95
L pullups were raised knee pullups

20:20! LOL

Comment #282 - Posted by: Mau Mau in VT at May 21, 2009 1:25 PM

Fyi-I am tired of reading all the NON-Essential CRAP people keep posting....

Pls post your stats along w/your workout time, so, that me, a 36 yr Male in St. Louis, can
track and monitor how I am kicking a 21 yr's ass in Idaho in the WOD's. Makes me feel better about myself.....
BTW->22 mins, 50 reps/45# Sumos, 135# bench/30 reps, 100 Sumos, 135# 20 reps, 75 Sumos, 135# 10 reps, ran out of lunch hr and energy......
Cheers!

Comment #283 - Posted by: Marcos at May 21, 2009 1:30 PM

scaled
2 rnds.
75 SHDL 45#
20 HSPU assisted
2 rnds.
20- 65# thrusters
20- N-pullups
24:25

Comment #284 - Posted by: surffire at May 21, 2009 1:31 PM

'Twins' as prescribed: 19:55

Comment #285 - Posted by: M@ at May 21, 2009 1:33 PM

Twins as Rx'd: 31:08. Still recovering from a marathon on Sunday, so I'm not surprised at my lack of energy.

Comment #286 - Posted by: Denver Sheepdog 35/5'9/161#/CFT=892 at May 21, 2009 1:38 PM

cfwu
WOD
sub 60" pike push ups
sub 65# thrusters
sub kipping pull ups

16:38

Comment #287 - Posted by: hiflyer51 at May 21, 2009 1:39 PM

And huge congrats to the Glassmans!!

Comment #288 - Posted by: gaucoin at May 21, 2009 1:40 PM

m/35/195/6'

Warmup
10 minute run (5 mph)
3 rounds of 10 - Pullup, Pushup, Situp, Squat
10 minute run (2 min @ 5,6,7,8,9 mph)

WOD (Modified)
750 meter row
20 - 135# Incline Press
20 – 95# Thruster
20 – L-Pullups

WOD Time: 27:34

Comment - One sick puppy thought this one up!!!

Comment #289 - Posted by: Chris at May 21, 2009 1:45 PM

22:46 as RxD

Felt like I could have gone harder.

Comment #290 - Posted by: ZachM_PantherCF_71''/190 at May 21, 2009 1:51 PM

as rx´d

31:07

HSPU, Thrusters, L-Pull-ups broken

Comment #291 - Posted by: Jasmin at May 21, 2009 1:51 PM

M / 34 / 152

(on a personal note, I have lost 8lbs since doing xfit, and going mostly zone diet)

Thrusters @ 65 (first time doing these)
Pull ups assisted (did 3 unassisted, and was maxed)

everything else as Rxd


20:26
Pretty happy with time.

5 min run cool down with usual stretch routine afterwards

Comment #292 - Posted by: Justin at May 21, 2009 1:51 PM

m/40/6'0"/187

cheated on smith machine for HSPU; 95# thrusters

a brutal 26:41

Comment #293 - Posted by: Jeff H at May 21, 2009 1:59 PM

21:20 @ 95# wah wah wah wahhhhhh
that was Hard, no really ouch

Comment #294 - Posted by: Josh at May 21, 2009 2:02 PM

subbed SDHPs for rowing (2nd round only)
subbed 95# thrusters for 115#
subbed dead-hang PUs for L-PUs

Total Time: ~45minutes

Notes:

This workout was definitely a tough one. I previously sucked at pullups and now I feel like I'm just moderately bad at them.

Accidentally ended up rowing for 15mins because I didn't have the distances right on the first round, but subb-ed 75 SDHPs for the 2nd round.

Also, I apparently suck at thrusters too, moved down to 95# from 115#.

Comment #295 - Posted by: ben_pdx at May 21, 2009 2:03 PM

Oh ya does it count if you kip on the HSPU? I figured out a good technique for thoes of you who like me have never done an HSPU.
I reat my head on an ab mat, and my legs bent on the wall, then bend your knees like a frog and kick up like hell. It was the only thing that got me through.

Comment #296 - Posted by: josh at May 21, 2009 2:06 PM

2nd round of 1st couplet, rowers were taken so I did 16 burpees as I waited and finished with 350m row. Experimented with higher damper setting, which slowed me down relative to usual. First time being able to do HSPUs since injury, so they weren't quite to the quality I'd like but still did them. Thrusters are still a no-go, so subbed 135lb squat cleans (last round 10 of which ended up power cleans). 26:39 Just not with it on cleans today.

Comment #297 - Posted by: R.Lee_Seattle at May 21, 2009 2:07 PM

35min (50kg thrusters, 4th consec. day of training, climbed yesterday, should do better next time)

Comment #298 - Posted by: Jon A at May 21, 2009 2:07 PM

cfwu x 1

750m row
20 handstand pushups (limited rom)
350m row
16 burpees
20 handstand pushups (limited rom)

2 rounds:
20 115lb thruster
20 L-pullups (bent leg for 70% of reps)

24:40

400m row

26:39

Comment #299 - Posted by: johnathon in seattle 27/5'8/157 at May 21, 2009 2:08 PM

m/30/5'11"/180

Had to sub SDHP's for row, otherwise as rx'd.
L-Pullups were about 60% rom.

26:12

Congratulations to the Glassmans on their new arrivals. God bless.

Comment #300 - Posted by: m cowboyd at May 21, 2009 2:08 PM

46/182

22:16 as Rx'ed.

I truly considered scaling up the thruster weight and I'm so glad the lapse in good sense didn't win out. Tough one.

Congrats to Lauren and Coach.

Comment #301 - Posted by: David Sailor at May 21, 2009 2:10 PM

WOD - 30:08

Comment #302 - Posted by: Rebar [50y/m/11st/70"] at May 21, 2009 2:16 PM

20:51 with 110 lb thrusters.

Comment #303 - Posted by: Jeremy M/27/6'3''/207 at May 21, 2009 2:18 PM

m/27/5'11"/200
Subbed 45# SDHP 75 for 750 row
Total 27:03
75 SDHP
20 HSPU
4.58/6.18

20 100# (2 50# dumbells) Thruster
20 L-pullups
8.16/7.30

thrusters after HSPU was brutal.

Brutal workout.

Comment #304 - Posted by: Bryan Bodden at May 21, 2009 2:19 PM

F/38/136/5'4"
Well, I tried to do:
BrandX Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)

95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)

women - 65#

It turned into:
did the first couplet twice, feet on low bench, then regular bench.
Second couplet was 20 (what degraded to) 55lb thrusters (that bar felt heavier than 45)
20 single l pullups, or my best attempt,
10 55 lb thrusters
arms were too spent to do more pullups, thought it was a waste to try more.

24:21

CONGRATULATIONS AGAIN!!!!

Comment #305 - Posted by: Camille at May 21, 2009 2:23 PM

Why hasn't there been a posting of what the final WOD times were for the Rocky Mountain Regionals? Just curious to see what everyone did on Sunday's WOD event?

Thanks

Comment #306 - Posted by: Tim Carr at May 21, 2009 2:25 PM

Does anyone know what the running time of the DVD is?

Comment #307 - Posted by: leah at May 21, 2009 2:26 PM

m/38/5'8/165
As RX'd 28:20
The thrusters ate up my time

Comment #308 - Posted by: Cip at May 21, 2009 2:35 PM

Male 45 5'10" 202

Sub'd SDHP 45# 75 reps
As rx'd HSPU 20 reps

Thrusters set 1 115# second 95#
sub'd regular PU for L sit pullups

23:00 mins
The SDHP's toasted me when it came time to do the pullups. Loved it..

Comment #309 - Posted by: John at May 21, 2009 2:40 PM

750 M Row
20 HSPU (12 against wall, 8 in pike with feet up 1st round, then 8/12 second round. X 2 in 11:22
20 95 lbs thrusters (scaled), had to break into sets 10/5/5, then 4 sets of 5.
20 pullups 5 with knees tucked, 5 dead hang, 10 kipping.
23:34
Almost met Pukie.
Did this at 3:30PM. At 8:30 AM I did yesterdays workout 400m 50 squats x 4 in a slow 15:30.

Comment #310 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at May 21, 2009 2:40 PM

congrats Coach & Lauren!

Comment #311 - Posted by: josh everett at May 21, 2009 2:40 PM

24:13

subbed SDHP for 75 reps with 45lbs for rows/ rest as rxed.

3:20,8:45,16:40,24:13 time at end of each round, like alot of other thrusters killed time, never thought 115 would feel that heavy.

Comment #312 - Posted by: Kevin McClellan 47/M/195 at May 21, 2009 2:44 PM

age 19 bw 170
23:41 as rx'd

man, those thrusters SUCKED!! i was sweating like crazy

Comment #313 - Posted by: Chris S at May 21, 2009 2:45 PM

28:30

Comment #314 - Posted by: 218 at May 21, 2009 2:46 PM

28/M/140

Subbed 800 M run for the rows and scaled thrusters to 95#

25:41

Congrats to Coach and Lauren, what are the twins names? I'm gonna guess Pebbles and Bam Bam if they're already strong enough for that workout. They can probably already smoke me.

Comment #315 - Posted by: Eric E at May 21, 2009 2:48 PM

29 m 175 5'11
as rx'ed
19:36

Comment #316 - Posted by: Brandon Ecker at May 21, 2009 2:49 PM


Forgot to add Congrats Lauren and Coach!!

Hope their alot nicer than the WOD.

Comment #317 - Posted by: Kevin McClellan 47/M/195 at May 21, 2009 2:51 PM

34/M/201/6'1"

22:15 as rx'd

Comment #318 - Posted by: Ralphy at May 21, 2009 2:55 PM

Painful WoD after yesterday's legwork and wednesday's run at 'Diane'

Subbed: Decline Pushups (feet propped up on the top of a fully upright adjustable bench), 65# Thrusters, Normal Pullups.

26:50

Comment #319 - Posted by: Chu 29/M/5'7"/195 at May 21, 2009 3:02 PM

#282 Marcos - sorry you are having a bad day. You might want to try Beyond The White Board if you are looking stats and stats only. Part of the beauty of CrossFit is the COMMUNITY :)

Comment #320 - Posted by: Cookie at May 21, 2009 3:05 PM

22/M/175/6'0"

35:17 subbed 65lbs for thrusters -- I'm new to squats and shoulder-press exercises. I'll get there soon enough.

Comment #321 - Posted by: Evan at May 21, 2009 3:05 PM

41/148/5'8"

21:58

750 meter row
20 HSPU
750 meter row
20 HSPU
115 lb thrusters 20 reps
20 kipping pullups
115 lb thrusters 20 reps

Don't have the L-pullups yet.


Comment #322 - Posted by: Mark B.- New Orleans at May 21, 2009 3:07 PM

Bad day yesterday. One week away from moving Roaring Fork Crossfit out of my garage and into our new home. I fell off the scaffolding we were using to build our pullup bar assembly and broke my heel bone in 3 pieces along with other bones in the foot. I'm going to have to figure out how to CF with only one leg for 2-3 months

Comment #323 - Posted by: Vince S at May 21, 2009 3:09 PM

41:40
First twin felt good
Second twin
Should have scaled Thrusters, had to muscle through them 5 at a time, legs trashed from yesterdays WOD
Dead hang pull ups

Comment #324 - Posted by: Pete M/51/215 at May 21, 2009 3:11 PM

subbed row with sdhp - again(ouch!!)

18:54

awesome workout, even after being bagged from our fire this afternoon, two hour break then crossfit.

go get some

Comment #325 - Posted by: Troy at May 21, 2009 3:16 PM

21:29

Second workout was tough. Multiple sets throughout both rounds.

Comment #326 - Posted by: DJ at May 21, 2009 3:16 PM

as rxd
35:51

Comment #327 - Posted by: Jonblaze at May 21, 2009 3:16 PM

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2.

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (with feet on rack assist)
115 pound Thruster, 20 reps
20 L-Pull-ups
Time: 25:05
Foam roll after

Comment #328 - Posted by: Sesoku at May 21, 2009 3:16 PM

New to crossfit
75 SSHP with 20 lb kettlebell
HSPU on 24" plyo box
Thrusters with 65 lb
Kip pull-ups.
27:05

Comment #329 - Posted by: Richard at May 21, 2009 3:19 PM

Todays crossfit was brutal.... I am not gonna lie I did the first set and then went to the second set and had the hardest time in the world.. I think i did it wrong cuz I went straight from the row machine to the hspu, to the thrusters and then the L pull-ups and tried to repeat. It was brutal. but i finished the thing and took a casual run. I need to get in better shape wheeeeeeeeeewwwwwww......

Comment #330 - Posted by: Zack at May 21, 2009 3:23 PM

as rx'd 29:10

Comment #331 - Posted by: ChadWHall M21/6'1/182 at May 21, 2009 3:29 PM

SICK

C: 19:55 10HSPU/round, 15Thrusters, Had to bike 3 minutes on round 2 of twin 1. HSPU ROM was really questionable, need to work on em. L-Pullups were not too droopy but chin over bar was marginal on some.

B: 21:40 10HSPU/round, 15Thrusters @ 95# L-pullups were droopy by the end.

Comment #332 - Posted by: Go Blue Hens at May 21, 2009 3:29 PM

As RX'd 32:47

A killer on the shoulders

Comment #333 - Posted by: Blanco at May 21, 2009 3:29 PM

Second week into CF and lovin it! These workouts are revealing my weakness - muscular endurance!

31:29

Comment #334 - Posted by: Greg Manalo M/29/5'7"/195 at May 21, 2009 3:29 PM

17:58 w/ 45# SDHP x 75 for row
otherwise as rx'd

Comment #335 - Posted by: jake rubash 157/71/17yom at May 21, 2009 3:29 PM

first couplet 11:10.6
had to sub in 2x20kg db MP's for HSPU

second couplet 13:21.06
Thrusters 40kg's

Comment #336 - Posted by: Tim U at May 21, 2009 3:31 PM

25/m/5'11"/177
Yesssssssssssss!!!!!!!The Movie!!!!!!!!
Only did 1 1/2 twins in 35:45
My shoulders were shot after HSPU and was
worried about injuring shoulder on Thrusters.

Comment #337 - Posted by: justaman - liberty sc at May 21, 2009 3:33 PM

CF - Day 2

26:10

100x SDHP (bleh..)
First set of HSPU I did assisted.
2nd set I did 5 normal, last 15 assisted.

First thrusters set 65lbs to get the feel for it.
2nd set at 95lbs but I had to break it up into 4 reps at a time. There was much manly grunting during the thrusters.
Didn't have enough room to do the L-pull-ups so it ended up as 8 strict, 8 kipping, and the last 4 were assisted.
2nd set 2 strict 10 kipping last 6 assisted.

That was deffinately something.

For future reference- 19/dude/5'8"/157lbs

And to the dude that did 150lb thrusters, daaaayyyyuuum.

Comment #338 - Posted by: Hoff at May 21, 2009 3:33 PM

m/24/189

scaled to pack (subbed 95 lb thrusters for 115 lb)
45ish

FRAT:
Spent lots of time learning new moves (hspu and L-pull up). was able to bang out sets of five L-pullups pretty well towards to end, can do shallow hspus. also spotted friend doing bench press jumped in and did 205 x3.

Comment #339 - Posted by: aether_tron at May 21, 2009 3:34 PM

Lots of subbing here today... I made up Sunday's WOD on Tuesday's "rest day" so I'm low on fuel and feeling it today.

800m run
20 HSPU (toes over head high bar)
800m run
20 HSPU

20 95# thrusters
20 reg. pullups
20 95# thrusters
20 reg. pullups

22:39

Comment #340 - Posted by: Benny1 M/40/74"/220 at May 21, 2009 3:36 PM

As RX'd.
33:14 FML.

Comment #341 - Posted by: David at May 21, 2009 3:42 PM

Two rounds, of each couplet, for time of:
750 meter Row
20 Decline Push-ups on 24'' box

115 pound Thruster, 20 reps
20 tuck Pull-ups

Includes transit time from 2nd floor to basement and setting up thruster station.
27:27

Comment #342 - Posted by: JrJordan at May 21, 2009 3:46 PM

M/170/34yo/67"
Scaled thrusters to 95# thankfully.
21:14

Comment #343 - Posted by: TP at May 21, 2009 3:53 PM

26:57

pull ups were knee ups as legs couldn't hold the L!

m/39/5'10"/170

Comment #344 - Posted by: mwunderle at May 21, 2009 3:56 PM

M/29/6'4"/200

29:55

Subbed pike pushups (head to deck) for hspu's, but otherwise as Rx'd

The thrusters killed my time.

Comment #345 - Posted by: Brian Panther_CrossFit at May 21, 2009 3:59 PM

29yo, 5'11", 173lbs

31:23

Subbed SDHPs for rowing.

Man, that was one of the longest workouts I can remember. I thought the thrusters would be hardest, but I couldn't believe how hard those first few felt. My sides were ready to give. That was one rough half hour.

Comment #346 - Posted by: Alton at May 21, 2009 4:00 PM

37:27 wow kicked my a$%!! Rx!!

Comment #347 - Posted by: DEREK 24/5'8''/185lbs. at May 21, 2009 4:07 PM

as rx'd
24:50

Comment #348 - Posted by: chris r/20m/5'10"/165 at May 21, 2009 4:08 PM

20:38 as rx'd

Comment #349 - Posted by: kunkle at May 21, 2009 4:15 PM

ugly L-pull-ups, but i got it done.

CFWUx1
Twins, as rx'd
26:11

Comment #350 - Posted by: Timmy B - 23/75"/210# at May 21, 2009 4:21 PM

HSPUs were with legs against a bar.
Thrusters were 95lbs.
29:27

Comment #351 - Posted by: BPemberton at May 21, 2009 4:21 PM

25:56 - subbed 45lb SDHP for rows (no C2)

Comment #352 - Posted by: IronMike m/26/5'10"/165 at May 21, 2009 4:30 PM

Tons of subs on this one for me:

1. In lieu of HSPUs, did handstands and piked pushups on parallettes so I wouldn't lose the benefits of being upside-down
2. First 20 thrusters at 75#, could only do sets of 2 :( so second set at 65#
3. First set of L-Pullups were leg raises and jumping pullups w/negatives instead, second set were GHD situps and jpus with sorta-negatives

Time: 42:20 I think.. wrote it on the white board and it had evaporated from my brain by the time I got to the car.

***FRAT***

Congratulations Coach & Lauren! Life is definitely different once your laps are outnumbered and you only have one ear and one hand per child :)

#249 Lysa, I wouldn't have described those thrusters as "magical".. "cursed" perhaps!

All in all I think each of my children's births went faster than I did on this WOD. But this was fun anyway!

Comment #353 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at May 21, 2009 4:30 PM

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU (minus pull-ups & dips) 2x15; BWU.

As Rx: 18:10.

Cool-down: PNF of hamstrings & shldrs; static stretch side & ctr splits, quads.

Head to floor on HSPU. Squats to an 11-inch box (below parallel) on thrusters.

Congrats Coach and Lauren!

Comment #354 - Posted by: rjf (Since 07-20-07. WOD no. 504) at May 21, 2009 4:30 PM

32:53
HSPUs was head to focus pad

Comment #355 - Posted by: Kyle A. at May 21, 2009 4:36 PM

F25/5'5"/163
Sub HSPU off box, 65lb thruster, Jumping Pullup & Situp for L PUllups
total time: 19:30

Comment #356 - Posted by: Holly at May 21, 2009 4:36 PM

Shannon f/5'6"/137/26

75 sdhp 1 pood
20 hspu (modified-definitely wasn't head to the ground)
75 sdhp 1 pood
20 hspu

75# squat thrusters
20 kipping pull ups
75# squat thrusters
20 kipping pull ups

25:59

Wendi

75 sdhp 1 pood
20 hspu (same-definitely not head to the ground-we have a lot of work to do)
75 sdhp 1 pood
20 hspu

20 squat thrusters 75#
20 kipping pull ups
20 squat thrusters 75#
20 kipping pull ups

23:03

greenville, sc
crossfit alliance

Comment #357 - Posted by: team gvegas at May 21, 2009 4:37 PM

whoops wendi is f/5'8"/29/144

Comment #358 - Posted by: team gvegas at May 21, 2009 4:39 PM

F/36/5'2"/106

sub'd: HSPU -head to 8" ball; 45# Thrusters; band assisted Pull Ups

Time: 23:28

Comment #359 - Posted by: belle at May 21, 2009 4:41 PM

David, Get your a$$ in here!

Comment #360 - Posted by: Samy Daghir at May 21, 2009 4:52 PM

CFWUx2rnds

17:45 as rx'd

750m row - 125 damping
20 HSPU - forehead to floor
x2 = 9:00

115# Thrusters - Crap depth on a few reps
L-PU's - bad depth on a few
x2 = 8:45

Started Thrusters around 10-something min's because I had to load weights on bar. L-PU's went quick, everything else sucked.

followed WOD w/ calf raises 4x15, 95# thrusters 4x8reps, 165# straight leg DL's 3x8reps, situps 3x15, 10 L-PU's underhand grip, 10 straight leg raises.

later,
b
m/32/5'8-1/2"/176

Comment #361 - Posted by: brian p at May 21, 2009 4:57 PM

17:45 as rx'd

750m/20xHSPUx2 9:00
20x115#TH/20xLPU'sx2 8:45

later,
b
m/32/5'8-1/2"/176

Comment #362 - Posted by: brian p at May 21, 2009 5:00 PM

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

Two rounds
75 Sumo Deadlift High Pulls
20 Handstand Push-ups
Time: 12:37

Two rounds:
95 pound Thruster, 20 reps
20 Pull-ups (no kip)
Time: 17:04

Comment #363 - Posted by: Karl at May 21, 2009 5:00 PM

m/218/34/6"0

As Rx'ed in 35:14

Range of motion was not good in the HSPUs.

about 2:55-3:00 for each row (forgot to annotate).

Thrusters were ok, sets of 10 and 5-6.

L-pull ups were tough, last ten were one at a time, first 30 were sets of 3-5.

Comment #364 - Posted by: j-seal at May 21, 2009 5:01 PM

17:20 Rx'd

Comment #365 - Posted by: Andrew at May 21, 2009 5:11 PM

25:46; modified

2X : 45lb SDHP x 75
115lb shoulder press X 20

2X : 115lb thruster x 20
L-P/U x 20

Comment #366 - Posted by: rjg26 M/27/6'/177lb at May 21, 2009 5:11 PM

M/24/5'10/185

22:16 Rx'd

Comment #367 - Posted by: Linker at May 21, 2009 5:15 PM

subbed 750M row for 50 sdhp

time 24.25

Comment #368 - Posted by: cory at May 21, 2009 5:16 PM

kinda crazy on the timing cuz i was exhausted, but i got some of it

first part with sdhp
10:17
20 115 lb thrusters
4:18
L-pullups + 20 115 lb thrusters
7:00
last set of L pullups
2:00

total 23:35ish

Comment #369 - Posted by: luke at May 21, 2009 5:19 PM

CrossFit Warm Up

W.O.D. (did pull ups with bent knees but otherwise as rx'd)

25:08

Comment #370 - Posted by: Thomas Baklayan at May 21, 2009 5:20 PM

M/24/183

As Rx'd:
26:27
L-Pull-ups suck!!!! Actually I suck at L-Pull-ups.

Comment #371 - Posted by: Erik Fay at May 21, 2009 5:22 PM

No warm up, 17:18.

Substituted for row: 25lb plate SDHP x 75 rep
Substituted for thruster (bad wrist): 20 lb 8' "air ball" x 40 reps

Comment #372 - Posted by: Ajax at May 21, 2009 5:24 PM

28/m/65"/154lbs.

Did:
2 Rounds of:

50 SDHP w/45lb. bar
20 HSPU

then:
2 Rounds of:

95lb. Thruster
20 L-Pull-ups

28:30

What a tough one.

Comment #373 - Posted by: STrump at May 21, 2009 5:25 PM

22 / M / 5'9" / 135lb

I'm behind, so

Row 500m
1/2 bodyweight (65lb) bench press x30
Row 1000m
1/2 bodyweight bench press x20
Row 2000m
1/2 bodyweight bench press x10

29:20

I'll have to celebrate the Twins in a few days, but congratulations - I love it when smart people have kids.

Comment #374 - Posted by: BC at May 21, 2009 5:25 PM

F/45/5'2"/130

am cycle to work 37 mins followed by:

Modified Twins
2x
50 sumo high pulls from waist height (20# + wt of smaller diameter bar)
20 HSPU (knees on bench)
2x
20 push press (20# + wt of smaller diameter bar)
20 pullups (assisted with red band)
15:28

pm cycle home 40 mins

quads smarting from yesterday - no deadlift in the SDHP and push press for thrusters

Comment #375 - Posted by: Nicky at May 21, 2009 5:31 PM

as Rx'd

17:36

Been doing CF football WOD's for a while now and I think that really helped with the thrusters. Broke them up into sets of 10.

HSPU's were unbroken on the first set of 20 and into 13 and 7 on the second round.

Comment #376 - Posted by: Deepak 5'11"/167/m at May 21, 2009 5:32 PM

I understood today's WOD immediately, but I think it would have been clear to everyone if the first comma and "of" were removed, like so-

Two rounds of each couplet, for time:

750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Eh? Just a thought.

Comment #377 - Posted by: BC at May 21, 2009 5:38 PM

30/f/134

24:23 mins

subbed sdhp for row with 25pd bar, 75 reps
subbed chinups for L-pullups

Comment #378 - Posted by: Jess at May 21, 2009 5:42 PM

31/m/5'9"/245#/17%bf
Powerlifting background

Easy 3mi. run
32min.

WOD as rx'd...for the most part.
Sub for row- 65#SDHP x 75
20 HSPU
12:52

115# Thrusters x 20
Sub for L-Pullups- 20 Tuck Pullups
14:02

Kept the intensity but still had to break things up. FYI-never run before meeting the Twins!

Comment #379 - Posted by: Sapper1 at May 21, 2009 5:46 PM

subbed 95lb thrusters
subbed SDHP for rowing X 75

31:27
That was tough.

Comment #380 - Posted by: tooljunky 28/m/5'10"/175 at May 21, 2009 5:49 PM

31:13 (sub 75 SDHP for Row and Knees2Elbows for L-Pull)

Comment #381 - Posted by: B. Rhaly at May 21, 2009 5:49 PM

M/48/5'9"/175

Congratulations!

Subbed 45# sdhp for rows. Otherwise as Rx'd. I think the sdhp's make this a far more difficult WOD. The shoulders are definitely taxed by the time you hit the HSPU making them more challenging. I'm gonna feel this one tomorrow!

35:14

Comment #382 - Posted by: Mike in RSM at May 21, 2009 5:52 PM

Congratulations Mr & Mrs. Glassman, that's wonderful news!

cfwu x2

22:30 as rx'd

Excellent WOD.

Comment #383 - Posted by: Joe Venuti 42/M/5'10/178# at May 21, 2009 6:09 PM

BrandX Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

95#*** Thruster, 20 reps (***used a 90# curl bar which sucked)
20 L-Pull-ups (tuck pull ups)

27:06
M/39/69kg/174cm

Comment #384 - Posted by: goap at May 21, 2009 6:10 PM

35:46 Sub 95 lbs, HSPU's 2.8 inches less than full ROM
(68,54), (28,21)

Comment #385 - Posted by: Hari at May 21, 2009 6:11 PM

Had to sub 95 pounds for the thrusters, couldn't handle 115.

23:03.77

Comment #386 - Posted by: Matt C at May 21, 2009 6:11 PM

Congratulations!

CFSB Front Sq wod then

Twins
Subbed Puppies
SDHP 45lb x 50 / Knee on Ottaman HSPU x10;
Thruster 45lb x 10 / Jmp Pull ups x 10
1st couplet = 7:27.83
2nd couplet = 3:04.23
Total Score = 10:32.06

Comment #387 - Posted by: jeff_Roddy/m48yo/195/71' at May 21, 2009 6:12 PM

As Rx'd 20:06

21/M/6'/165

Comment #388 - Posted by: Anders at May 21, 2009 6:12 PM

MarkC/54/M/180/5'8"

Results:
--------

Time: 33:15
Thruster Weight: 95 lbs
Scaled thrusters to 95 lbs, subbed dead-hang pull-ups for L-pull-ups

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/21/2009#workout_573

Comment #389 - Posted by: chodosm at May 21, 2009 6:13 PM

Congratulations, Greg and Lauren! Cutting it awful close with that jaunt down under, Coach!

I miss the smell of my girls' hair when they were brand new... soak it in :)

Comment #390 - Posted by: Sky at May 21, 2009 6:14 PM

D
@ home
L shoulder pain (sharp and severe)
scaled thrusters to 65#
28:55

Comment #391 - Posted by: waderpro at May 21, 2009 6:16 PM

SDHP: 45 lbs x 75
Handstand push-ups using a wall going half-way to the ground at a 60 deg angle.

Regular pull-ups using an assisted dip/chin-up machine w/ weights between 0-45 lbs.
First 20 thrusters at 95 lbs, second 20 at 65 lbs.

35:17

Humility ensued. Puked on the walk back to my room.

Comment #392 - Posted by: Alan_S at May 21, 2009 6:17 PM

26M/6'6"/235lbs

subbed SDHP for rows

20:56

Comment #393 - Posted by: Raze at May 21, 2009 6:20 PM

Congrats!!!

Time - 28:09

Sub'd 40 regular push ups for HPU's
Scaled thruster weight to 75 lbs
Sub'd band assisted pull ups for L-sit PU's

Comment #394 - Posted by: Charlie M/51 at May 21, 2009 6:21 PM

Question about HSPU

I'm very new to Crossfit and tried these sets today and have a question about an uncomfortable pain in both arms. It feels like the blood flow is going to almost pop the veins in my arms. The pain only really happens near my elbows (above and a little below) on the inside. Is this pressure normal? If I keep doing it will this fade? Any input would be great, thanks!

Comment #395 - Posted by: Shane/30/6'/182 at May 21, 2009 6:29 PM


28:15

Subd dips for hspu.
Pullups with knees bent.
95# thrusters for second round.

Stupid hard WOD

Comment #396 - Posted by: Drew D M/23/6'/175# at May 21, 2009 6:35 PM

53:55

HSPU (37 head to floor; 3 half way)

Thrusters (3 as rx'd; 37 reps of 95 lbs)

L-Pull-ups (sets of 1)

Comment #397 - Posted by: Horica m/21/5'7''/167 at May 21, 2009 6:36 PM

marcos #282,we are people not just numbers and stats,the human element is part of what Mr.Tate was talking about in the video posted today.I post non -essentials quite often and love this community,plus i crush my wods.The writings of a stranger on this board has not one time had a negative effect on my wods,speaking of
19:18 today(while wearing 30 lb vest)not a super time but the vest was really putting it to me,good times!

Comment #398 - Posted by: cole32/m/6"4/225 at May 21, 2009 6:38 PM

sub 26 minutes

Comment #399 - Posted by: MJ @ Practice CF at May 21, 2009 6:39 PM

2 rounds of the following couplets:

1.25 mile stationary bike (level 10)
20 HSPU (feet on chair)

20 thrusters 75# (first 3 reps at 95#)
20 jumping pull-ups

26:28

Shouldn't have eaten at Moe's an hour before the WOD.

Comment #400 - Posted by: MattP (m/47/5'11/173) at May 21, 2009 6:51 PM

old school back and biceps

Comment #401 - Posted by: DNICE 34/M/175 at May 21, 2009 6:53 PM

sub'd 75 SDHP @ 45# for rows

27:04

HSPUs were much better, L-Sit pullups sucked some serious butt

Comment #402 - Posted by: Arthur m/34/5'11"/173 at May 21, 2009 7:01 PM

27:24.

Working my way up to HSPU and L-Pullups. Subbed pushups with my feet high on a smith bar and regular pullups.

Thruster weight was as RX'ed, broken into sets of4x5 for each half of the couplet.

Comment #403 - Posted by: mr blue at May 21, 2009 7:01 PM

As Rx'd, 28:52

I had to laugh at myself during the second thrusters set when I was breaking down the 20 reps into sets of 3 or 4. This was tough!

Comment #404 - Posted by: Andrew/27/225/San Diego at May 21, 2009 7:05 PM

30/m/197

24:05 modified

HSPU w/assistance bands
L pull-ups turned into kipping L's
all else as rx'd. tough.

Comment #405 - Posted by: SAT at May 21, 2009 7:08 PM

47 - 6' - 210#

As RX'd:

24:15

WOW! Wasn't right for about 45 minutes post workout...

Comment #406 - Posted by: wtp at May 21, 2009 7:09 PM

1 mile warm up - 8:00

750 Row
HSPU legs on rail all 40
95lbs thrusters both sets
10 Proper 10 legs hanging

31:40

Comment #407 - Posted by: bloss at May 21, 2009 7:14 PM

19:22

M/5'11"/200/36

subbed burpees for rows (looked up the correct sub after I was done, next time it will be sdhp)
everything else as rx'd.

Good times!!

Comment #408 - Posted by: Worm29 at May 21, 2009 7:15 PM

26:42
subs
hspu-1 abmat
thruster - 95lbs
L sit - kipping L sit mixed in with deadhand L sit

Comment #409 - Posted by: chris p nyc 33/192/m/69" at May 21, 2009 7:19 PM

18:29, as rx'd, but rower only does miles, so rowed .5/rd

115lb thrusters just plain hurt, esp after hspu.

Comment #410 - Posted by: mtvet/6'/215/44 at May 21, 2009 7:22 PM

did DLHP x75
20 incline pushups
95lbs thrusters 20 reps
20 pull-ups

22:30

Comment #411 - Posted by: schibs at May 21, 2009 7:30 PM

M/28/217

1st workout: ~17 min
2nd workout: ~16 min

Comment #412 - Posted by: CT at May 21, 2009 7:36 PM

btw: 154

115# sdhp, 10 reps
20 band assisted hspu

115# thruster, 20 reps
20 strict pullups

22:40

Comment #413 - Posted by: seth c at May 21, 2009 7:38 PM

as rx'd:

19:27

Comment #414 - Posted by: Brian "rhabdo" Soriano at May 21, 2009 7:44 PM

as rx'd

23:34

my legs weren't really hurting going from row to thrusters...my shoulders were crying though. Ah well, great new WOD; look forward to doing it again.

Comment #415 - Posted by: adam (m/22/5'9"/164) at May 21, 2009 7:51 PM

Wasn't even going to mess with this one yet.
Made up Row/Bench WOD. (75% bodyweight)
25:16

Tomorrow will make my 5th day on my "punishment" cycle. I vow to never take three rest days, lest I want to feel this sore again.

Comment #416 - Posted by: FoxJr. at May 21, 2009 7:53 PM

first couple: 12 minutes
second couple: 18.5 minutes
total 30.5 min

Comment #417 - Posted by: baker-b at May 21, 2009 7:56 PM

sub'd:

Back Squat 3 - 3 - 3 (225, 315, 365lbs)

Press 3 - 3 - 3 (185x1[f], 135, 155lbs)

Deadlift 3 - 3 - 3 (225, 315, 365x2[f])

Comment #418 - Posted by: Julio V 5'5/199lbs/31yrs/m at May 21, 2009 8:03 PM

Me: 42yo/M/5'10"/174lbs/10%BF

Warm Up: 4 rounds of 400 meters and 50 Squats followed immediately by: (the clock continued to run) 14:35

WOD: "Walking Twins" 35:55

2 of 750 meter Rows: Subbed 2 sets of 75 SDHP: Man the SDHP sub is brutal and I broke these up into sets of 50 and 25 on the first set and sets of 25 on the second set with about a 10 second break between sets. I will probably continue to do this sub for rowing because it just sucks so much.

2 of 20 HSPU: Subbed 2 sets of 70 feet (21 meters) of walking on hands. These were interesting because lately it seems that I have been walking on my hands quite a bit and my shoulders are a little tired.

2 of 20 115lb thrusters: I broke these into sets of 5 for the entire event.

2 of 20 L-Pull Ups: I broke these into sets of five as well. This was more of a weak brain issue than a weak body. Next time I will get 10 at a shot.

Cool Down: Introducing myself to a guy doing 135lb thrusters in sets of 10. Turns out he's TDY/TAD from Coronado and we have many friends in common. :-)

Just so that I have a record of it. I did the first couplet twice and then the second couplet twice. If the exercises were numbered 1,2,3 & 4. I did 1,2,1,2,3,4,3,4 if ya know what I mean.

Doing yesterday's WOD with the 400 meter runs and the squats and then continuing directly to today's WOD was a mental challenge and I'm glad that I did it.

Have Fun, Train hard,

Billy

Comment #419 - Posted by: Billy Olympic Crossfit at May 21, 2009 8:03 PM

Samy Comment 222, SDHP to overhead; and my dad's address:

Tomorrow I'll shoot some video of SDHP to lockout overhead. This exercise quickly turns up the pain knob to 11 when you use it as part of a couplet like 3 rounds of 50 overhead SDHP's and 30 box jumps (box height of your choice).

My dad's address is on the way to you :-)

Have Fun, Train Hard,

Billy

Comment #420 - Posted by: Billy Olympic Crossfit at May 21, 2009 8:10 PM

Drew Stephens/25/M/155/5'11"

18:15
65# thrusters
Legs elevated push-ups

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/21/2009#workout_575

Comment #421 - Posted by: Drew Stephens at May 21, 2009 8:11 PM

37:58

Comment #422 - Posted by: bowcy at May 21, 2009 8:11 PM

M/24/160#/5'7"

Man - that was awesome!

WU with WOD movements

As Rx'd

Time: 39:16

Comment #423 - Posted by: Ransom at May 21, 2009 8:17 PM

28/6'1"/208

Timer shut off estimate 35-40 min

Used 65lb for thrusters and did assist pull ups

Comment #424 - Posted by: Dev at May 21, 2009 8:21 PM

39/m/190

as rx'd
26:29

Comment #425 - Posted by: JackM at May 21, 2009 8:23 PM

Under the category 'life is hard, but it's harder when you are stupid', I did a row/thruster, hspu/Lpullups variant - not on purpose, just because I'm stupid.

23.41. Subbed 40# db presses for HSPU because my hands were too slippery to stay upright - chalk, towels, forget it, could not recover once the floor was damp. Great friggin' WOD no matter how stupidly I did it!

Comment #426 - Posted by: Apolloswabbie 6'2" 205 45 yoa at May 21, 2009 8:28 PM

21/m/143#/5'7"

Time: 32:34 (14min first half, 16min second half)

As rx'd, except for the thrust weight. Never done thrusters before. Don't have it down, I was only able to do my normal overhead press weight (90 lbs). New motion, I'll have to work on it.

Comment #427 - Posted by: Hank Scorpio at May 21, 2009 8:28 PM

someone was on the c2 so started with the thrusters pull-ups then went to rows and modified hspu with feet up on a railing did 60 instead of 20 because they were lighter weight and had to switch off on rowing machine. 31:39

Comment #428 - Posted by: Ian Wheelis at May 21, 2009 8:31 PM

24:55 as rx'ed

Comment #429 - Posted by: Rory Mac at May 21, 2009 8:39 PM

M/40/6'0"/155

pike position 4' wall, 50kg

22:10

Comment #430 - Posted by: JPW at May 21, 2009 8:43 PM

Congrats Coach and Lauren

This one's for you

Sub with 800m run and normal pull ups

Time : 39:24

Those thrusters just killed me

Comment #431 - Posted by: KEVIN LIM @ CROSSFIT SINGAPORE at May 21, 2009 8:45 PM

congratulation coach!!

Comment #432 - Posted by: Aaron-man at May 21, 2009 8:45 PM

32/F/5'6"/179

BrandX - Pack
2 rounds
-750m. rowing
-20 incline push-ups
-20 thrusters
-20 asst pullups

did thrusters wrong today. Hit gym at rush hour unfortunately.

Comment #433 - Posted by: JenniB at May 21, 2009 8:56 PM

M/32/160 6'1

27:55 rx

did 2 xtra hspu's

Comment #434 - Posted by: Nathan Barnett Herrera at May 21, 2009 8:57 PM

as rx'd 29:52

wow that first round of thruster was hard, I had nothing left in my shoulders after the HSPU.

Partner f/29/240/5'6": 32:10

Comment #435 - Posted by: Jamie M/30/175/5'11" at May 21, 2009 9:03 PM

Did pack scaling but my shoulders are weak. Did as follows:

750 m row
20 hspu toes on bench
x2

95# thruster x 11
85# thruster x 9
20 kipping pullups

85# thruster x 10
75# thruster x 10
20 kipping pullups

27:10

Comment #436 - Posted by: Mike D. m/27/154/5'8" at May 21, 2009 9:08 PM

Just got home from a great bike ride with Thomas, and heard the wonderful news. Congratulations to Lauren and Coach!

love,
mas

Comment #437 - Posted by: mas 52/M/150 at May 21, 2009 9:12 PM

33/m/160

22:36

Toes on Smith Machine
95# Thruster
Knees up PU

Comment #438 - Posted by: mharris at May 21, 2009 9:17 PM

M/5-10/195/38 yrs

(75) 45# SDHP
(20) 95# SP
(20) Pull-ups
(20) 95# Thruster

(2) rounds of each; 27:20

Had to lighten the thrusters & Shoulder press, and did regular pull-ups. Nursing my lower back after last weeks Glute/Ham situp workout (ouch). Next time should get the full 115# and L-pullups.

Semper Fi-

Comment #439 - Posted by: Walker at May 21, 2009 9:29 PM

I talked this over with my affiliate owner at CrossFit Road Warriors and scaled
Time = 16:08

2 rounds -
Row 500 meters
Ten 35 lb dumbbell press
THEN
2 rounds
Ten 75 lb thrusters
Ten L pullups

Thrusters took the most effort, I almost met Pukie
but the rowing was a close 2nd.
That was first rowing in a WOD and I hit the wall hard

16:08

Comment #440 - Posted by: Disc golfer at May 21, 2009 9:32 PM

Rowing always hurts my lower back. Is this normal when you are starting out??

Comment #441 - Posted by: Greg A. at May 21, 2009 9:35 PM

MGySgt. USMC M/47/6'2"/204

This is just the second WOD after taking two weeks off. Ouch. ha ha ha

Don't have a C2 sub was SDHP @ 45 Lbs. All else was as Rx'd.

Time 49:31

Coach, Congratulations :) :)

OooRahh CrossFit

Comment #442 - Posted by: W.D. at May 21, 2009 9:42 PM

m/40/5'4"/141

subbed SDHP for rows, all else as RX'd

35:36

time checks:
75 sdhp - 02:45
20 hspu - 05:30
75 sdhp - 09:20
20 hspu - 13:09
20 thru - 21:42
20 L-pu - 25:29
20 thru - 32:32
20 L-pu - 35:36

Comment #443 - Posted by: FnTX at May 21, 2009 9:42 PM

24:58

2 rounds:

750m row
20 hspu

-then-

2 rounds:

20 thrusters (92lb0- still nursing ac rupture)
20 L-pullups

Took a minute to console my girlfriend, who bashed her shin on a box doing:

2 rounds:
600m run
24'' elevated pushup 20 reps
-then-
2 rounds
22lb thruster 20 reps
20 pullups, #1+#2 band

27:23
20 bent arm KTE

Comment #444 - Posted by: JeffChalfant 29/165/5'10'' at May 21, 2009 9:45 PM

46/5'8"/120#

Rounds: CFWU (Less Pull-ups)

WOD - Modified:

24:58

2 rounds
Row 750 meters
HSPU - Feet anchored @4ft

2 rounds
20 45 lb thrusters (Should have done 65#)
20 L pullups "Kipping"

Comment #445 - Posted by: DorothyinOZ at May 21, 2009 9:50 PM

I just saw the "Every Second Counts" Trailer and I laughed out loud at the end where Josh Everett is, at the very least spitting up, saying "I'm just here to have fun" Out-f-ing-standing. I'm telling ya, Josh has got to be one of the toughest dudes on this planet.

Very Nice,

Have Fun, Train Hard,

Billy

Comment #446 - Posted by: Billy Olympic Crossfit at May 21, 2009 9:54 PM

No rower. Did:
75 sumo DL high-pulls w 45#
20 HSPU
75 sumo DL high-pulls w 45#
20 HSPU
20 thrusters w 75#
time - 20:20

Comment #447 - Posted by: Travis K. at May 21, 2009 9:58 PM

Energy and will was in the start very low, so my time was influenced by the fact that I did not prepare the thrusters-had to find and put on the weights when timing this. Hand stand: nose to floor.
Time: 26:04
I could have shaved off maybe a minute or so if I gave it my all, but it seemed so brutal that I decided to just go through it.
Nevertheless: I was unable to do ANYTHING for the next 4 hours. Could hardly eat cuz I was so finished (in a good way dough;)

Comment #448 - Posted by: Toralf at May 21, 2009 10:20 PM

750 meter Row
20 Handstand Push-ups

subbed the 750 m row with 75 reps of SDHP 45#
I hate HSPU but I'm getting better at them. I got a PR of 5 this time! Still can't overcome the fear of flipping into a HSPU and I have to walk up the wall to do it.

Time: 22:24.36

115 pound Thruster, 20 reps
20 L-Pull-ups

Subbed the 115 lb thruster with 95 lb thruster since my legs can't muster up the 115 lb thruster. Changed the weights around and gave me a good break.

L-Pull-Ups were fine.

Way bad form on 2nd round thrusters!

Time: 14:22.34

Over-all it was like a 45 min workout.

I hate thrusters and HSPU but I've learned through experience that what I work on that I hate, eventually I get used to it and get better at it.

Comment #449 - Posted by: Daniel Krull at May 21, 2009 10:47 PM

Sumo Deadlift high pull instead of rows
22:40 for the first twin

break

14:12 for the second

Comment #450 - Posted by: I_M_Sam at May 21, 2009 10:52 PM

M/29/6'/195
40:12
-- SDHP for row

Comment #451 - Posted by: MoyToy at May 21, 2009 11:35 PM

27/f/5'2/128#

breakfast: run 45 minutes = 6 miles

work work

then over to CFNoHo to lead nite class

then cfwu, warm-up row, then

WOD:
2 rounds of each couplet

750m row
20 x hspu (vertical against wall)

20 x thruster 85#
20 x L pull-up

time = 20:55

Comment #452 - Posted by: cleverhandz at May 21, 2009 11:42 PM

subbed 95lbs thrusters

42:43

Comment #453 - Posted by: jp at May 22, 2009 12:08 AM

as rx'd with
sub 70lb thrusters...weak
sub L pushups (head to floor) for handstand pushups

28:40

Comment #454 - Posted by: crystal hammer 5'4''/125/25 at May 22, 2009 12:24 AM

48/m/6'/203/week 28 CF

burnt out a bit today did easy skill stuff only
pullups 3, 3
dips 6, 6
bench 175 x 5, 4
hspu 6 to 5" book, 2 to 2.5" book

Comment #455 - Posted by: michaelg at May 22, 2009 12:33 AM

25m/5'8/165

as rx'd 27:31

-The Polish Rifle

Comment #456 - Posted by: The Polish Rifle at May 22, 2009 12:45 AM

First time doing thrusters. Had ~4 inch pad under head for HSPU's. Pull ups were done on pull up machine with 50# assist.

750m row 3:05
20 HSPU 9:12
750m row 13:50
20 HSPU 21:30

20x 80lb. thruster 29:58
21x pull up 38:57
20x 85lb. thruster 43:13
21x pull up 50:35

Total 50:35

Comment #457 - Posted by: Darren 37m/5'10"/220lbs at May 22, 2009 12:47 AM

as rx'd: 24:45

Comment #458 - Posted by: jth at May 22, 2009 1:10 AM

20 HSPU prog
75# thrusters
24.24

Comment #459 - Posted by: RecOnifer at May 22, 2009 1:34 AM

Knee to chest pull ups
all else as Rx'd
23:58

Comment #460 - Posted by: TomO/42/M/200 at May 22, 2009 2:46 AM

M/41/5'11"/185

45# SDHP (75 reps)
1st 30 HSPU to 4" last 10 to 5"

2 115# thrusters, 38 95# thrusters
regular pull-ups

First couplet took ~17min; stopped watch to reduce thruster weight to 95# and forgot to restart; probably took around 30min total

Comment #461 - Posted by: nutfam at May 22, 2009 2:55 AM

41/m/176cm/73kg

As rx'd

29:28

Best HSPUs ever, but some reps were still one or two inches short of full ROM.
CUE: watching myself for the first time in a mirrow while doing the HSPUs helped a lot, for whatever reason.

Was tempted to scale down the load on the thrusters after the first set because I couldn't do more than 3 in a row, but eventually fought through it. Managed sets of four in the second round.

Comment #462 - Posted by: Memuc at May 22, 2009 3:56 AM

Correction:

Not as rx'd but sub'd 75 reps SDHP at 45# for rowing.

Comment #463 - Posted by: Memuc at May 22, 2009 3:57 AM

m/23/160/5'9"

As Rx'd

17:05

Comment #464 - Posted by: s.cooper at May 22, 2009 4:24 AM

Subbed 75 45 lb. SDHP for rows
5 HSPU, 15 inclined pushups for each set
65lb Thrusters
regular pullups

38:20

Comment #465 - Posted by: JSimon at May 22, 2009 4:35 AM

26:54

sub'd 75 SDHP for row

Comment #466 - Posted by: mulcahy at May 22, 2009 4:36 AM

First time doing HSPU without assistance (albeit limited ROM on some of them) I was running on empty going into the thrusters.


As Rx'd 36'23

Comment #467 - Posted by: Ian - SK Busan M/27/150/5'11 at May 22, 2009 4:48 AM

34yom / 214lbs

9:41 on Puppy

Still need to find a better way to do HSPU...can't do handstand yet, but using the bench seems too easy. Maybe it's time to buck up and go for the real deal.

Used 30lbs for Thrusters...seemed light. Did 8 L Pullups, close grip the first round and 10 L Pullups the second round.

Comment #468 - Posted by: Bphantom at May 22, 2009 5:02 AM

75 sumo DL
20 Handstand Push-ups modified
50 sumo DL
20 Handstand Push-ups modified

65 pound Thruster, 20 reps
15 L-Pull-ups
655 pound Thruster, 10 reps
x L-Pull-ups (complete failure, almost fell to my but on first try! LOL)

Comment #469 - Posted by: Butter Chugs at May 22, 2009 5:05 AM

opps 22:36

Comment #470 - Posted by: Butter Chugs at May 22, 2009 5:07 AM

THURSDAY - May 21 - OFF

FRIDAY - MAY 22 - 6am

"Twins"
Two rounds, of each couplet, for time of:
75 Row
20 military press (85lbs, on smith machine)

35 pound Thruster, 20 reps (supposed to be 115)
20 L-Pull-ups

18:54

Comment #471 - Posted by: Danny Struck at May 22, 2009 5:13 AM

M/37/240lbs
33 min uggh

Comment #472 - Posted by: johnmod at May 22, 2009 5:21 AM

43/171

Did rows on bowflex set at 100 lb. (82 reps). The rest as rx'd:

The first round of 115 lb. thrusters kicked.

23:42

Comment #473 - Posted by: Rick Cantu at May 22, 2009 5:24 AM

F/27/110

35# sdhp
pike pu
55# thrusters
red band pu
39:44

Comment #474 - Posted by: shell at May 22, 2009 5:36 AM

Subbed #55 SDHP for row x 75

Otherwise Rx'd

18:57

Comment #475 - Posted by: amped 34/M/190/6' at May 22, 2009 6:21 AM

90# thrusters, last pull 10-20 pull ups very bad, sub 30 pushups for hs.

28:36

Comment #476 - Posted by: Sean at May 22, 2009 6:32 AM

30:44
subbed 95lb shoulder presses for HSPU
subbed 75 SDHP for row

Comment #477 - Posted by: Lucien at May 22, 2009 7:04 AM

21:01 as rx'd

Comment #478 - Posted by: mfgilbert at May 22, 2009 7:06 AM

Twins (Congratulations, can't think of anything better than having two new additions to your family)

Thrusters at 35kg and L-Pull-ups with band.

Time 28min 55sec.

We had to re-arrange the gym to do this. Don't think we were very popular with some of the blokes . Just meant they had to find some other machine to lean against so they could stand and talk, not only that at least we gave them someting to talk and laugh about. Wish they would give it a go. If nothing else it would shut them up!!

HSPU still just a little shake but a little is better than nothing. Thrusters were a nightmare. Glad I did my happy dance the other night as Pedro whipped my ass tonight again. Ggggrrr.

Good Fun

Comment #479 - Posted by: Elaine in Scotland at May 22, 2009 7:14 AM

31/M/5'8"/170

Did this today instead of yesterday. May 22, 09

Who ever thought a couplet would be this evil.

Not Rx'd:

- I listened to my body. My shoulder hasn't been great since the bench WoD so I scaled back on the Thruster.

Rx'd

Stage 1 - 2 Rounds
750m Row
20 HSPU

Not Rx'd
Stage 2 - 2 Rounds
80lbs Thruster
Knee-up pull ups

Overall very challenging workout. As my strength improves I should be able to Rx'd this one.

Very tough workout.

Time: 20:55

Comment #480 - Posted by: Jordan Wright at May 22, 2009 7:44 AM


As Rx'd
33:30 Thrusters kicked my low back (22)

Congratulations with the Twins...

Comment #481 - Posted by: *Oliver AA* at May 22, 2009 7:50 AM

BW:200

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (subbed 45# DB presses)

115 pound Thruster, 20 reps (subbed 95, then 85 then 65#)
20 L-Pull-ups (did some each round then switched to kipping)

Had to drastically scale second couplet just to get done. Still took 36 minutes approximately.

Comment #482 - Posted by: blades at May 22, 2009 8:18 AM

F/41/5'4"/140

2 rounds of each
750 m row
sub- knees on pylo box for HSPU

35# thrusters
sub- knees to elbows for L pull ups

24:02

Comment #483 - Posted by: Melinda at CrossFit Persevere at May 22, 2009 9:02 AM

22:14

Comment #484 - Posted by: Nate M/43/68"/190 at May 22, 2009 9:22 AM

Some major subbing going on. I was fearing this WOD and justifiably so. The only rx was the row.

HSPU off a bench
65lb Thrusters, tried 75lb, but knew it would have been one at a time.
Yellow band assisted L-pullups, band around my calf, so not much pulling assistance, just the L position assistance.

36:15

Comment #485 - Posted by: SueAnne/F/48/5'6"/131 at May 22, 2009 9:29 AM

Sub'd hspu for "downward dog" pushups- 40 reps each set
Kept knees bent during pullups
TIME 27:19

Comment #486 - Posted by: brandon at May 22, 2009 9:43 AM

15:36

Scaled, 2 arms:
Row as Rx'ed (splits were 2:30 and 2:50)
Push-ups from the knees
20 kg Thrusters (went slow, perfect form. a little stiff @ top of ROM.)
Jumping Pull-ups

Comment #487 - Posted by: Herm at May 22, 2009 9:50 AM

32 minutes, didn't have a row machine so I substituted 30 50lb bent-over rows and could only get 3 115lb thrusters at first so I did only 100lbs. Next time I should be ready for the full 115

Comment #488 - Posted by: Rocco at May 22, 2009 9:51 AM

m/29/6'1/194

as rx'd

23:24


performed while sick with a cold

Comment #489 - Posted by: matt b grand cayman at May 22, 2009 10:03 AM

21:21
with sdlhp otherwise as rx`d
killer one!!!

Comment #490 - Posted by: Carlox at May 22, 2009 10:14 AM

26:34

Subbed #95 after first 7 reps of thrusters.

Comment #491 - Posted by: Barber36 at May 22, 2009 10:22 AM

33:16 hspu with a 25lbs plate in between hands

Comment #492 - Posted by: jb305 at May 22, 2009 10:24 AM

33:16 wiht a 25 lb plate in between hands

Comment #493 - Posted by: jb305 at May 22, 2009 10:25 AM

SDLHP
HSPU in squat rack

95lb thruster, felt so weak today
normal dead hang pull ups, back felt very tight for L pull ups :( i've banged them out after muay thai training easily before, too much UFC game played on the couch today

so i only did 1 round of the second couplet

all in all took 30 mins

Comment #494 - Posted by: Joe K M/22/6'0"/180 at May 22, 2009 10:27 AM

m/29/5'11/168

4rds
400m run
50 squats

11:40

Comment #495 - Posted by: ian Mosher CFATL (aka Skittles) at May 22, 2009 10:32 AM

M/33/70/170

24:02

scaled thrusters to 95 (after 2 reps @115)
modified HSPU

Comment #496 - Posted by: MJ_SDG at May 22, 2009 10:37 AM

31 mins.
felt run down gettin sick..as I post I am indeed sick. still will go do todays wod
anyway subbed
sdhp 75
and no way I could do 115 lb thrusters did a few but dropped it down to 10 x 95 lbs and 10 x bar

Comment #497 - Posted by: Rene' m/39/5'10"/185 at May 22, 2009 10:44 AM

145lbs/32yoa

Twins as Rx'd

28:21

Thrusters were the slow down.

Comment #498 - Posted by: BrianG at May 22, 2009 10:44 AM

21:03
Accidentally used 123lbs on Thrusters.

Comment #499 - Posted by: Tito M/30/6'2"/200 at May 22, 2009 10:48 AM

SDHP, assist with HSPU, 27:43.

Comment #500 - Posted by: Xman at May 22, 2009 10:52 AM

m/20/168/5'9"

ran .375 miles on treadmill (it makes sense for the 400m on treadmill for every 500m rowed) and used half tucked knee pull-ups and half attempted l-pull-ups

26:35

Comment #501 - Posted by: JohnFahn at May 22, 2009 11:10 AM

Where can i get the ESC Dvd, I'm in Scotland,can it be bought online?

Comment #502 - Posted by: K10DSY at May 22, 2009 11:13 AM

m/37/76/195

Scaled a bit:
750m rows
HSPU to about 6" pad
Thrusters @95#
Jumping L-pullups

23:10

Comment #503 - Posted by: Chas at May 22, 2009 11:19 AM

35:04

Comment #504 - Posted by: Garnell at May 22, 2009 11:34 AM

29:07
HSPU Top of head touched 2" board each rep
85# Thrusters, sucked to have to clean each time:p
L Sit Pull Ups were between L Sit and knees to chest

First time doing heavier than 65# thrusters, yep, they are heavy!

Comment #505 - Posted by: Julie D F32/116/5'0" at May 22, 2009 11:49 AM

24:30
75 SDHP
20 HSPU
75 SDHP
20 HSPU
95lb Thruster x 20
20 Jumping PU
*95lb Thruster x 3
20 Jumping PU

Comment #506 - Posted by: Flynn at May 22, 2009 12:07 PM

CFWUx1

really sore legs from 400's/50squats day before yesterday

subs:
-- HSPU's with feet hooked on 54" box, back to wall
-- 95# thrusters
-- pullups (no L-pullups)

29:35


Comment #507 - Posted by: Pete - Decatur, GA at May 22, 2009 12:07 PM

M/39/200/5'10"

as rx'd=23:53

Had to stop to wrap my knee on thrusters, but didn't stop the clock. L pull ups were pretty good on 1st set of 20, but second set had to do a lot of knees bent to finish. Overall not to bad though for the first time doing this.

Comment #508 - Posted by: jeffdpoll at May 22, 2009 12:10 PM

As rx'd: 47:40.

Took an extra day off yesterday to mentally prepare for this one. It honestly scared me.
Got thru the first 3/4ths in 26:45; hit the wall and had to slow way down to finish all the thrusters. Row at 2 min/500m at Damper level 5.

Comment #509 - Posted by: cmgmd50 at May 22, 2009 12:23 PM

M/48/6'/184

As rx'd

21:27

Comment #510 - Posted by: Richard at May 22, 2009 12:25 PM

Modified and scaled

21:28

HSPU feet on bar on rack
20 kipping push up

thrusters were very bad

Comment #511 - Posted by: TJ/220/42 at May 22, 2009 12:33 PM

CFWUx1
34:15
I liked this workout, although HSPUs are slow.

Matt: Approximately the same time, started 3:30 after me.
Started with 55 for thrusters but switched to 45. Feet elevated pushups and regular kipping pullups.

Comment #512 - Posted by: Doug at May 22, 2009 12:40 PM

Congratulations!

"Twins"
As RX’d 28:34
M34/183/6'2.5"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Times are times after “event”:
02:55 750 meter Row (2:55)
06:40 20 Handstand Push-ups (7+3+2+4+3+1)
09:57 750 meter Row (2:50)
13:03 20 Handstand Push-ups (6+5+4+5)
19:32 115 pound Thruster, 20 reps (1+3+3+4+5+4)
21:31 20 L-Pull-ups (8+5+4+3)
25:51 115 pound Thruster, 20 reps (6+6+6+2)
28:34 20 L-Pull-ups (5+4+3+4+2+2)

If someone has good instructions/blueprints on how to make a firm 20” and 24” box for box jumping a link or e-mail would be greatly appreciated.

Comment #513 - Posted by: Lehti at May 22, 2009 1:15 PM

m/41/160

Sub 75 SDHP

23:23

Comment #514 - Posted by: Brian at May 22, 2009 1:53 PM

20:15
M/47/5'7"/170
did not go to floor on hand stand PU's
kipping pull ups

Comment #515 - Posted by: steve lafleur at May 22, 2009 2:02 PM

SUB 65# th

25:17

M/39/150

Comment #516 - Posted by: Ticotexas at May 22, 2009 2:06 PM

CFWU - 1 rd

as Rx'd - 34:09 (no energy - graduation party at pool all afternoon didn't help)

Comment #517 - Posted by: DJB at May 22, 2009 2:14 PM

subbed SDHP with bar for 75 times and 95 lb press for first twin.

second twin as rx'd. 2nd twin much harder.

took about a 1/2 hour, forgot to time myself.

M/34/6'5/230

Comment #518 - Posted by: rocketman at May 22, 2009 2:25 PM

2 x (75 x 45# SDHP + 20 x HSPU knees on 20" box)
2 x (20 x 95# thrusters + 20 x tuck pull ups)

31:30

Comment #519 - Posted by: mdh at May 22, 2009 2:31 PM

m/29/6'/160

subbed and scaled all over the place. 50times 45#sdhp for row. toe to the wall hspu (head to 2" pad). 70# thruster. strict pull ups then kip after 15.

workout still kicked my arse, very close to meeting pukie for the second work out in a row.

24:50

Comment #520 - Posted by: liggy at May 22, 2009 2:38 PM

M/32/5'4"/143lbs
Did "Annie" first in 6:10
Then "Twins" as RX'd
22:15

Comment #521 - Posted by: Matt Burritt at May 22, 2009 2:50 PM

m/178cm/91kg/33y

sub sumo hp for rowing (75)
1 round HSPU, 2 round elevated legs

sub 2 dumbels (15kg) for 115 pound thruster
sub regular pull-ups for L-pull-ups

25:35

Comment #522 - Posted by: gepeto at May 22, 2009 2:53 PM

cfwux2
burgwux2

"twins"
750m row (subbed 75 sdhp)
20 hspu (feet on bar)

115# thrusters (scaled to 95#) 20
20 L pullups (tuck)(2nd rd kipping)

25:53

Comment #523 - Posted by: marty c 6'/m/245#/46 at May 22, 2009 2:59 PM

M/24/153 GregAwu

As rx'd - 30 minutes

Comment #524 - Posted by: Y. Zhou at May 22, 2009 3:04 PM

used a pace machine with rowing motion, did 75 reps, followed by 20 HSPU
2nd twin as rx'd
15:29 stopped the clock to move to next room to do other twin, probably an extra 2 minutes or so.
The 2nd twin is quite a bit harder

Comment #525 - Posted by: JonDavila at May 22, 2009 3:22 PM

21:43

Sub'd 45# sdhp for rowing

Comment #526 - Posted by: matt/31/5"7/175 at May 22, 2009 3:43 PM

2 x (75 SDHP 45#, 12 HSPU)
2 x (20 thrusters 115#, 20 L pullups (nearly "H")

43:20

Comment #527 - Posted by: jason_mackensie 30/5'11"/185 at May 22, 2009 4:18 PM

as rx'd

time = 34:12

Comment #528 - Posted by: Paul S_30/195/6'0 at May 22, 2009 4:43 PM

Only subbed Row with 2X 75 SDHP (#45)
Time : 27m28s

Comment #529 - Posted by: GPerron CFC at May 22, 2009 4:43 PM

m/44/175

subed 45lb sdhp

21:24

Comment #530 - Posted by: Stu at May 22, 2009 4:45 PM

25:03
Band assist on HSPU

Comment #531 - Posted by: Neil in Lakeland, Florida. at May 22, 2009 5:16 PM

m/20 yrs/5'5"/155

the beautiful twins...as Rx'd

20 min. 48 sec. god i love crossfit lol


prior to that i did my first muscle up ever...then did two in a row! (almost faceplanted the third attempted one) go me hahaha

Comment #532 - Posted by: ricky m/20/5'5"/155 at May 22, 2009 5:19 PM

11:58 Row - HSPU

12:14 Thruster - L-Pullups

Comment #533 - Posted by: Mad Max at May 22, 2009 5:50 PM

34:13 with band-assisted HSPU (black on purple) and 34kg thrusters

Comment #534 - Posted by: Mary Ann at May 22, 2009 6:00 PM

25:50 as rx'ed. Did the running on a treadmill. And I agree with an earlier post that the last 800 meter run was definitely rough.

Comment #535 - Posted by: Jorge at May 22, 2009 6:31 PM

No warm up today. A big mistake, my shoulder and knee were hurting the whole WOD because of it.

HSPU better than last time. They still need work though.

Thrusters were horrible. I need to perfect the form next time they come up. Used 65lbs and broke into sets of 5

L-Pullups were bad too. I need to watch some videos and focus on form. Used the knee up variation.

31:42. Good steady pace but the unfamiliar exercises slowed me down a lot.

Comment #536 - Posted by: jared 30m/6'/210 at May 22, 2009 6:36 PM

subbed
750m Row
pushups

95lb thrusters
pullups

Comment #537 - Posted by: Headhunter at May 22, 2009 6:37 PM

m/28/210/6'1"
31min
(95lbs SDLHP x75 reps for rows)
30 dips for handstand push ups

Comment #538 - Posted by: Tim at May 22, 2009 6:54 PM

29:58--wanted under 30 mins! very tough.

m/52/173

Comment #539 - Posted by: kevin o at May 22, 2009 7:32 PM

2 ROUNDS
75 SDHP
20 HSPU

2 ROUNDS
20 95# THRUSTERS
20 PU (MOSTLY JUMPERS)

24:21

NEARLY PUKED, THREE TIMES

Comment #540 - Posted by: KOA2 at May 22, 2009 7:42 PM

M/32/150lbs/5'5"

As rx'd
20:40

Comment #541 - Posted by: Brandon Burritt at May 22, 2009 8:06 PM

24/m/175

only had a curl bar available for SDHP
used 50# DB for thrusters

17:33

Comment #542 - Posted by: NickR at May 22, 2009 8:36 PM

49/m/143
5/22/09
45# SDHP / HSPU x2 =14:07
95# thruster / pullup x2 =12:15
TL =26:20
tried one thruster @ 115# had to stop and change to 95#.

Comment #543 - Posted by: e5fyrman at May 22, 2009 9:02 PM

F/28/503/148

750m row
subbed knees on bench push-ups

30 lbs thrusters
175 assisted pull-ups

yikes this was a killer. time = 26:38

Comment #544 - Posted by: Jamie at May 22, 2009 9:03 PM

M/24/75kg/194cm

This was an awesome workout!

Sub'd HSPU for regular pushups; and L-pullups for strict pullups.

13:02

Comment #545 - Posted by: Tisko at May 22, 2009 9:05 PM

not as rx'd

made the 2nd couplet a triplet (did the DL/HSPU WOD the day before)

115# Thruster x 20
20 L-PUs
115# Thruster x 20
20 L-PUs
115# Thruster x 20
20 L-PUs

25 min, man those thrusters get heavy.

Comment #546 - Posted by: indo chris m/33/6'1/180 at May 22, 2009 10:21 PM

wow tough one....almost puked

37:30

subbed 115# thruster for 85# and L-pullups for regular pullups

Comment #547 - Posted by: amateur hour m/20/160/5'10" at May 22, 2009 10:24 PM

First couplet sub SDHP 45# for row, and HSPU with feet elevated on squat rack 2; 9:44

Second couplet thrusters as Rx'd, dead hang pull ups instead of L; total 24:42

Comment #548 - Posted by: Brad 33/m/205/74" at May 22, 2009 11:19 PM

as rx'd


TIME - 39:11

Comment #549 - Posted by: smithwick's at May 22, 2009 11:33 PM

24.47
as Rxed

Comment #550 - Posted by: Adc (CrossFit Sydney) at May 22, 2009 11:40 PM

WOD as rx'd
23.50
thrusters @ 52.5k took the longest !definitely the most taxing exercise !all L-pull-ups ,wi straight leg,toes pointed,hspu's,better rom,hard wod but good pain.
had a couple o fat b/b's standin about watchin us,commentin,but wouldnae dare try any of the exercises,too busy gabbin for half an hour then 10 biceps /back swing/curls !
before ,ohs, snatch practice.

Comment #551 - Posted by: Pedro Barrera,Scotland at May 23, 2009 3:56 AM

F/22/5'6"/142

Jeremy
8:02
Forgot to tape up wrists. This wod needs work.

Comment #552 - Posted by: Melissa Cvjeticanin CF Mississauga at May 23, 2009 5:05 AM

"Twins" double the fun and forgot the watch!

subbed 95# for 115 thrusters and bent knee L PU instead of straight. All sets were broken (got through them though with full AROM except with HSPU (80%).

Wifey used 35# for thrusters, roman chair bent knee raises and gravitron PU then wall Push-ups in place of HSPU (she was hurting and needed variation).

All in all, great WOD, rocked me world!

Comment #553 - Posted by: Dan in Warminster, PA at May 23, 2009 5:42 AM

WOD as RX'd except standard pull-up's
37/m/160

19:20
then 50 weighted sit ups
tough workout

Comment #554 - Posted by: dyagg at May 23, 2009 6:12 AM

32:40 as rx'd. sub SDHP for rowing

Comment #555 - Posted by: EVAN at May 23, 2009 6:12 AM

a few days behind.

subbed 25# sdhp, feet on railing 3.5 feet up for hspu
55lb thruster (75 would be a good weight, but i don't have the right plates yet)

20:52


Comment #556 - Posted by: Dan at May 23, 2009 8:14 AM

M/34/190/6'2"

As Rx'd 23:23 (rower on 7 setting)

Comment #557 - Posted by: Chad Bakken at May 23, 2009 8:26 AM

40:24, no substitutions. Isn't it better to not sub and take longer, rather than "cheat" myself? or is a faster time/less workoutput desired? I'd feel better if I achieved the set goal of the WOD, or am sacrificing the time too much? Read an earlier post that a trainer stopped the trainee at 30 min., just need a little clarification please.

Comment #558 - Posted by: Hank at May 23, 2009 8:26 AM

26/6'3''/m/230

didnt time it but when all you can say when your done is ah f@#$ thats a good one... keep on truckin

Comment #559 - Posted by: jeremy griffethtalley at May 23, 2009 9:09 AM

F/5'4"/35/122

90 angle HSPU from box x 20
row 750

x2

45lb thruster x 20
band assisted pullups x20

x2

23:50

Comment #560 - Posted by: annaminh at May 23, 2009 10:14 AM

as rx'd except sub'd sumo's for rowing. had to scale to 95lb thrusters after first 4 reps. wanted to sit down and cry

23:40

Comment #561 - Posted by: Robert W. at May 23, 2009 10:18 AM

750 meter Row 2:50
20 HSPU's 10+5+5
750 meter Row 2:59
20 HSPU's 10+5+5
115# Thruster x 20 6+5+5+4
20 LPU's 4x5
115# Thruster x 20 4x5
20 LPU's 4x5
Time: 11:54 + 0:56 + 18:38 = 31:29

Awesome workout. I love/hate rowing!

Comment #562 - Posted by: PatS at May 23, 2009 10:58 AM

32/m/165

subbed sdhp for rows, and subbed 95lbs thrusters

24:06

Comment #563 - Posted by: karim at May 23, 2009 11:44 AM

28 m 199.5 lbs

total time was 39:27

did normal kip pull up

95 lbs for thrusters

and unable to do handstand pull held my self up for 90 sec took 4-5 attempts to get 90 sec

Comment #564 - Posted by: Birch at May 23, 2009 11:56 AM

bent knees for the L pull ups:

28:00

Comment #565 - Posted by: Ricky C. 28/m/5'10"/185 at May 23, 2009 12:25 PM

Scaled Thrusters to 105#

27:36

Comment #566 - Posted by: Yelvi at May 23, 2009 12:27 PM

Subbed SDHP for rows and did sitting L PU's (working on form)

25:15 (PR)

Comment #567 - Posted by: coyo at May 23, 2009 12:43 PM

Subbed:
SDHP for rows
85# thrusters (thrusters really sucked today)
did sitting L PU's (working on form)

25:15 (PR)

Comment #568 - Posted by: coyo at May 23, 2009 12:44 PM

30:16 as rx'd except for HSPUs

I put a 25lb bumper under my head for the HSPUs, then when I couldn't do anymore I switched to a 45lb bumper under my head, then when I couldn't do anymore I switched to negatives.

This workout was way harder than I thought it would be. The thrusters killed me.

Comment #569 - Posted by: john20_arkansas at May 23, 2009 1:02 PM

subbed SDHPs with 45# for rowing
subbed 95# thrusters for 115#

Twin #1: 9:04
Twin #2: 16:07

Total Time: 25:11

Pullups and Thrusters were really tough. Pullups were down to one at a time going to L and then the Pullup.

Comment #570 - Posted by: John Calgary M/48/190/5'11" at May 23, 2009 3:53 PM

as rx'd:

modified hspu
front-grip l-pullup

#1 - 8:23
#2 - 14:51

total - 23:14

Comment #571 - Posted by: controlfreak at May 23, 2009 4:22 PM

First couplet:
8:25

1 min rest

Second Couplet:
15:19

Total: 24:44

This one was humbling...

Comment #572 - Posted by: Jake at May 23, 2009 4:25 PM

Scaled HSPU down to 10 each
Scaled L-Pull ups down to 10 each on rings
25:45

Comment #573 - Posted by: GU997 at May 23, 2009 4:32 PM

Went Halves on everything but rowing, so:
2x Row 750m, 10 HSPU; 2x 155# thruster - 10 reps, 10 L-PU

22:59

Still weak as (expletives) on HSPU and thrusters

Comment #574 - Posted by: skylar at May 23, 2009 4:58 PM

5'8"/155/39
as rx'd

34:39

Comment #575 - Posted by: Darol at May 23, 2009 5:01 PM

Subbed 600m run for the row, 85lb thrusters.

27:25

Avg. HR 163, peak 182, rec 49. My body still hates thrusters.

Comment #576 - Posted by: mas 52/M/150 at May 23, 2009 6:37 PM

m/30/5'10/205

As rx'd:
26:43

That workout was awesome, thanks coach!

Comment #577 - Posted by: Chris W. at May 24, 2009 3:12 AM

51:30.. did rows, 90 sec of handstand holding urself up, and then couldnt do thrusters so i front squated and push pressed 20 times each with 20 regular pullups..

Comment #578 - Posted by: MonkeyBoy at May 24, 2009 8:09 AM

34:18 did rowing with assisted handstand pullups and then 30 reps of 12lb thrusters and 30 reps of jumping pullups..

Comment #579 - Posted by: Stardust at May 24, 2009 8:12 AM

As rx'd:
22:52

Comment #580 - Posted by: JJL at May 24, 2009 8:22 AM

25:22
45 lb Bar instead of prescribed weight.

Comment #581 - Posted by: Kyle at May 24, 2009 9:19 AM

21:54

Comment #582 - Posted by: gunnar m/37/190/73" at May 24, 2009 9:27 AM

Only subbed rowing for SDHP.

1st couplet about 13:30, 2nd couplet I began to crash very badly as my fuel supply got depleted. I'll have to address that next time.

55 mins even

Comment #583 - Posted by: A_Martinez at May 24, 2009 9:44 AM

Everything as prescribed except regular pullups instead of L-pullups
26:00

Thrusters were brutal!

Comment #584 - Posted by: ron at May 24, 2009 10:30 AM

Everything as prescribed except regular pullups instead of L-pullups

Thrusters were brutal!

Comment #585 - Posted by: ron at May 24, 2009 10:31 AM

24/05/09
M/33/80kg
As rxd
31:33
Very difficult
Congratulations to Mr. and Mrs. Glassman. I wish you every happiness and blessing for your new babies.

Comment #586 - Posted by: blackrockboy at May 24, 2009 1:46 PM

28/m/189

hspu to abmat. l-pull ups ugly.

28:49

Comment #587 - Posted by: Jarod Kastning at May 24, 2009 4:11 PM

Twins
HSPU feet/knees on box, head to floor
75# thrusters

Push ups as sub for L pull ups..... Hands still too ripped
39:12

Comment #588 - Posted by: Sarahdvm at May 24, 2009 5:00 PM

47/M/184
First couple 12:10
Second couple ended
35:05

Comment #589 - Posted by: Zim at May 24, 2009 5:28 PM

at the "box"

as rx'd...115# is really heavy on the thrusters.WOW!

the row and hspu were not that bad...but when it came to the thrusters and l pulls, thats when things became quite foggy!!!

kind of ironic that my time would be

22:22 for the "twins"

Comment #590 - Posted by: al deezy (32m-155) at May 24, 2009 6:28 PM

Done 090524
Cycle 30 K in 1:30:00 ILT and standing.
Then;
CFWU2
Shrugs, high pulls and muscle snatches at 45,65 for WU. Thrusters at 45,65,95x5 for WU

"Twins"
Subbed SDHP using 1.5 pood KBx75
all else as Rx'd
Thrusters in 5's
41:20

Congrats Mr and Mrs Glassman!

Comment #591 - Posted by: jon h M/47/145 at May 24, 2009 7:18 PM

-Only completed first couplet

Comment #592 - Posted by: fishnhat at May 24, 2009 8:34 PM

First couplet: 750 m row, 20 hspu feet on chair.
Second couplet: 65lbs thruster first round 60 lbs second round, 20 kipping pull-ups.

Didn't really keep time. It took a good hour though, those thrusters killed, need to learn how to breathe through them. It'll come with some practice.

Comment #593 - Posted by: Aaron Thompson at May 25, 2009 1:08 AM

m/40/67"/185#

twins scaled 00:20:24

Two rounds, of each couplet, for time of:

750 meter Row
20 HSPU (feet on bar at chest height)

95# Thruster, 20 reps
20 Kipping Pull-ups

Comment #594 - Posted by: Anthony Rubino at May 25, 2009 4:45 AM

Modified
29:50

2 Rnds each Couplet

75x 45lb SDHP
20x 45lb Push Press

20x 115lb Thruster
20x L Pull-ups (extremely ugly)

Comment #595 - Posted by: XAF at May 25, 2009 5:27 AM

Mark: 27:04
@ 65# due to elbow tendonitis otherwise as rx'd

Theresa: 23:38
@ 65#, blue band assist on L-pulls, and short ROM for HSPU (about 5 1/2" from floor)

What a slug-fest on the thrusters and l-pullups

Comment #596 - Posted by: Mark & Theresa at May 25, 2009 6:59 AM

35 min.
Subbed 115 lb curls for pullups due to shoulder.

Comment #597 - Posted by: Breacher M/34/6'3/240 at May 25, 2009 7:20 AM

As Rx'd

27:13

I hate thrusters.

Comment #598 - Posted by: Jon 27/M/5'9/160 at May 25, 2009 10:05 AM

35m193
10 L pu, 20 PU + situps

33:33

36F124
Ring rows
45# thrusters
20 minutes

Comment #599 - Posted by: jmcneal at May 25, 2009 11:18 AM

20:36 as rx'd

Comment #600 - Posted by: JDisch at May 25, 2009 12:03 PM

750m row, 20 pushups;
20 reps 45lb (bar) thrusters, 20 pullups

27:33

Comment #601 - Posted by: yordonov at May 25, 2009 12:40 PM


trying barred hspu
25 kg
25 kg

32 min...:(

Comment #602 - Posted by: Anne at May 25, 2009 2:59 PM

done on Friday 5/22: 24 minutes

Comment #603 - Posted by: Tim T at May 25, 2009 4:35 PM

"Twins" - scaled

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (green-blue)

95 pound Thruster, 10 reps
10 L-Pull-ups

Comment #604 - Posted by: Nicholas Burgett at May 25, 2009 4:40 PM

Congrats Coach and Lauren! Awesome News indeed

"Twins" subbed strict pull-ups for L-pull-ups (for ROM purposes)

Time: 21:36

thrusters nearly pushed me into a meeting w/Pukie

Comment #605 - Posted by: RLPack M/5'9/173# 28 y/o at May 25, 2009 6:12 PM

The Reverend: M/31/195

subbed 45 lb sdlhp’s for rows

17:23

(accidentally stopped clock after last set of thrusters and forgot about last set of L pullups. Restarted, finished, and added 40 seconds to finish time).

Comment #606 - Posted by: Matt at May 25, 2009 6:41 PM

2k Row (7:47.5)
CFWU (jumping/64lb)

2 RFT, each pair

750m row
20 push-ups w/ feet on swiss ball
-
65lb thrusters
20 jumping pull-ups

23:42

row round 1: 1:50
row round 2: 1:52.2

Comment #607 - Posted by: geedebee at May 25, 2009 7:30 PM

32:28

Comment #608 - Posted by: kurt403 at May 25, 2009 8:57 PM

Thi sone was pretty cool. First time with this WOD and if it comes u again I'll be faster.

30:23 as rx'd
m/32/165/5'6"

Comment #609 - Posted by: charlie at May 25, 2009 10:23 PM

Puppy scaling:

500m row
HSPU's, 10 reps

20kg thrusters, 10 reps
L pullups (bent knees), 10 reps

2 rounds of each

11:33

Comment #610 - Posted by: MattF at May 26, 2009 12:42 AM

Wow, first wod back from two week vacation. Killer. I mixed up the L-Pull ups a bit. I lowered my bar down so that I could start seated. I tend to swing my legs a big when I've got the room and I wanted to begin with a dead start without the help of my legs. I think I'll do this for a while and gradually work the pause at the bottom. Great WOD.

Had to stop in between the first set of HSPU's becuase I got a nose bleed about 2 min to clean up a bit and shove paper towel in my nose. The paper towel helped to block everything and then was able to continue.

Thrusters were better than I thought.

As rx'd with nose bleed break :~)
34:19

Comment #611 - Posted by: Nolan at May 26, 2009 1:41 AM

This one was tougher than I thought it was going to be. As rx'd except kipping pullups with hanging leg raises.

24:45

Comment #612 - Posted by: Bells 36/6"1"/210 at May 26, 2009 4:15 AM

One tough WOD

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (modified)

50 kgs Thruster, 20 reps
20 L-Pull-ups

28:57

Comment #613 - Posted by: Dave in Munich - 42/m/6'2"/200 at May 26, 2009 4:37 AM

As rx'd:

19:46

Comment #614 - Posted by: Richie D. at May 26, 2009 11:41 AM

Jennie: 27 F 165# 5'9"
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

Time= 27:36

Comment #615 - Posted by: JennieLee at May 26, 2009 12:17 PM

Men/19/165/5'9
As Rx'd: 24.06

Really appreciate this training!
I do Crossfit since februaty and i just wanted to say that is the better way to be at the best of he shape!I'm a student in Police Technic at Rimouski Cégep(QC) and i wanted to say that Crossfit make me feel better day after day and it helps me to always have motivation in my life!!

Thanks to everyone who makes the Wods!
Long life to Crossfit and all the Crossfitters!

Comment #616 - Posted by: Jean-François at May 26, 2009 5:04 PM

sub'd 3 mile run

Comment #617 - Posted by: Lance 26/M/69in/187lbs at May 26, 2009 5:14 PM

"Twins"

Two rounds, of each couplet, for time of:

750 meter Row SUB 75 SDHP
20 Handstand Push-ups SUB piked push-ups on weight bench

115 pound Thruster, 20 reps
20 L-Pull-ups

28:48

Comment #618 - Posted by: Louis Herrera Jr at May 26, 2009 6:24 PM


32 mins
accidentally did 125lb thrusters - 15 reps on thrusters and pullups

Comment #619 - Posted by: dsm19 M/29/6'1/215 at May 26, 2009 6:46 PM

As rx'd:

32:40

Comment #620 - Posted by: Woo - m/28/5'7/185 at May 26, 2009 7:20 PM

30 -172


17:45 as rx'd
the second half was tough

deadlifts up to 345


Comment #621 - Posted by: skichiiwa at May 26, 2009 7:57 PM

ran out of time on last round - 22:34

Comment #622 - Posted by: David Winsinger at May 27, 2009 5:18 AM

C-
85#
21:41

Comment #623 - Posted by: Jeff & Charity @ CFSnohomish at May 27, 2009 7:26 AM

21/M/157

23:28...only did 70# on the thrusters. Shoulders were dead after the HSPU (limited ROM)

Comment #624 - Posted by: Will at May 27, 2009 8:16 AM

750m row
20 Pike Pushups
750m row
20 Pike Pushups

20x 85lb thrusters
20x Jumping Pullups
12x 85lb thrusters 8x 45lb thrusters
20x Jumping Pullups

34:14

Comment #625 - Posted by: Matt Gilson at May 27, 2009 9:35 AM

750m Row
20x Pike Pushups
750m Row
20x Pike Pushups

20x 85lb thrusters
20x Jumping Pullups
12x 85lb thrusters 8x 45lb thrusters
20x Jumping Pullups

34:14

Comment #626 - Posted by: Matt Gilson at May 27, 2009 9:42 AM

27:06

Scaled last set of thrusters to 85lb
forearms really hurting from tension on fingers during thrusters

Comment #627 - Posted by: gary martins at May 27, 2009 10:01 AM

23.m.137.65"

as rx'd
27:59(PR)

Comment #628 - Posted by: Francis Vu Nguyen at May 27, 2009 10:01 AM

46:25

Comment #629 - Posted by: CJP m39/6'/209 at May 27, 2009 10:04 AM

as rx'd: 28:46

that one left a mark...

Comment #630 - Posted by: steeiekid M 40 175 67" at May 27, 2009 10:36 AM

31'31
as rx'd (except for 10 thrusters instead of 20) @ 48kgs

Comment #631 - Posted by: James GS at May 27, 2009 1:00 PM

Used 120 lbs (2x60lbs dumbells)
Subbed kipping pull-ups for L-pull-ups (don't worry, it still sucked for me)
18:29

Comment #632 - Posted by: nick M/25/202/6' at May 27, 2009 1:52 PM

As rx'd

29:34

Comment #633 - Posted by: CFM Simon/M/5'10"/170 at May 27, 2009 3:21 PM

As rx'd

29:34

Comment #634 - Posted by: CFM Simon/M/5'10"/170 at May 27, 2009 3:33 PM

35:34, thrusters and L pulls broken into sets of 5, hspus 7544 and 544331 to 1" weight plate.

Comment #635 - Posted by: Smithy m48/5'10"/165 at May 27, 2009 5:20 PM

m/36/6'4"/94kg

Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)

95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)

19:53

Comment #636 - Posted by: JT at May 28, 2009 12:27 AM

CrossFit Warmup followed by the WOD as Rx'd

except during the HSPU I hooked my feet over a bar. This does make them ALOT easier. Its really hard to keep your legs out of it. I am working on handstands almost every day. I like the idea of an olde guye doing handstands and being nimble in that way :)

I have been working on L-sits by holding the position for as long as I can, trying to work to 3 minutes. I am at 1.5 minutes now. So that helps with L-sit pull ups as you might expect.

25:10


Comment #637 - Posted by: Karsk (55 M 5'9" 185lbs) at May 28, 2009 9:07 AM

28:50 as rx'd

Comment #638 - Posted by: EVAN at May 28, 2009 1:33 PM

Performed 5/28

M/49/151/1-1-06

Toes on Smith/95#/Tuck

24:19

Comment #639 - Posted by: bingo at May 28, 2009 2:58 PM

48/m/190

As rx'd 24:29

Comment #640 - Posted by: denob at May 28, 2009 3:59 PM

as rx'd:

26:27

Comment #641 - Posted by: MikeyPaul - m/27/5.8/175 at May 28, 2009 5:22 PM

WU
750m row
20 HSPU
750m row
20 HSPU (last 7 negatives only)
20, 115# Thruster
20 L-Pullup
20, 115# Thruster
20 L-Pullup
35:50
Struggled with HSPU and Thrusters
M/48/188#/72"

Comment #642 - Posted by: RB at May 28, 2009 5:30 PM

Substituted jump rope with sporadic double unders for 3 minutes for 750 row

used 10 inch pad for headstand push ups

75# thrusters

33 minutes

M/33/146/67"

Comment #643 - Posted by: Cali at May 28, 2009 6:33 PM

I received my Every Second Counts dvd in the mail today and just finished watching it. Hate to say, but it's mediocre at best.

Comment #644 - Posted by: Rodg at May 28, 2009 9:52 PM

28:42 as rxd

Comment #645 - Posted by: Shannon Carr at May 29, 2009 1:32 PM

37/m/145/67

Great work out. Thrusters subbed to 95#

31:35

Comment #646 - Posted by: DocO at May 30, 2009 8:12 AM

CFWU

"Twins"

subs:
25# DBs press vice HSPU due to shoulder issues
65# thrusters, ditto

19:26

Comment #647 - Posted by: Chris M_39/M/175 at May 30, 2009 12:51 PM

-sub'd 95-lb thrusters
28:22 (hell)

Comment #648 - Posted by: bcb373 at May 30, 2009 2:38 PM

m/35/5'9/173
CFWU - 3. Reg except 12 pushups 2nd & 3rd instead of PU & HSPU. Superman. Burgener.
31:57
Thrusters toughest part. Pretty happy w/tech on L's. Mostly sets of 3 after 1st 5 each round.

Comment #649 - Posted by: jrm at May 30, 2009 6:39 PM

m/31/159

as rx'd

21:15

thrusters killed me.

Comment #650 - Posted by: rowcoach at June 1, 2009 2:55 AM

Scaled down thrusters to 110lb

19:18

Comment #651 - Posted by: Big-T (M/5'2"/155/25yo) at June 1, 2009 7:24 AM

subbed row for 16kg KB SDHP and 40kg Thruster:

27.40

Comment #652 - Posted by: Zeb G at June 1, 2009 8:50 AM

39/M/195--Denver CO
As Rx'd: 19:00

Thrusters were a joy.

Comment #653 - Posted by: DaGunk! at June 1, 2009 10:33 AM

25.17. 95#. 2nd PU set with toes on floor.

Comment #654 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at June 1, 2009 11:44 AM

CFWU x 3; low on pullups

Not as Rx'd, subbed #95 for the thrusters, punk ROM on HSPUs but accomplished them nonetheless. IMHO a poor HSPU is better than any of the subs (which I did working up to my punk HSPUs), the core work is phenomenal when you "hit it".

38:45; some time lost between stations but count it as rest...do better next time.

Comment #655 - Posted by: F15E_WSO_M/46/6'/175 at June 1, 2009 1:12 PM

23 minutes, subbed 3 to 1 pushups for HSPUs and 95lb thrusters

Comment #656 - Posted by: MJS at June 2, 2009 6:13 AM

2 Rounds
40# DB SDHP x 50
135# Push Jerk x 20
then 2 Rounds
65# Thruster x 20
Knee Tuck Pullups x 20

32:20

Comment #657 - Posted by: JTeets at June 2, 2009 10:36 AM

"twins"
2 rds of 115 lb thrusters & 20 L pull ups
= 11:19(1st 20 thrusters @ 105, 2nd set @ 95)

2 rds of 750 m row & 20 h.s.p.u
= 10:57 (sub'd 40 regular push ups for h.s.p.u.)


thrusters just hurt....FRAN IS NEAR I CAN FEEL IT!

Comment #658 - Posted by: COURTICE DP M/30/150 at June 2, 2009 5:41 PM

rxd 21:39

Comment #659 - Posted by: buggzilla at June 2, 2009 8:38 PM

Modified as follows:

60 Rows on Bowflex machine @ 80 lbs.
Inverted push-ups from the tailgate of a fire engine.
Thrusters @ 65 lbs.

31:27 (the gym was a humid 80 degrees today)

Comment #660 - Posted by: KFD26 at June 3, 2009 7:01 AM

Substituted barrier pushups for HSPU.
Substituted 85 lb for thrusters.
Substituted tuck knee pullups for L pullups.

Started this on 5-28-09, but ran out of time...
did first twin only with rounds ending at 4:02 and 8:38.

Gave it a go again today after the 7x1 thruster WOD.
On 6-3-09, with same substitutes, end of round times
04:00
08:28
16:14
22:22

As others said, the thrusters were the worst, especially the first round of them.

Comment #661 - Posted by: Strohs M/47/6'/182 at June 3, 2009 9:24 AM

scaled thrusters to 95 lbs.
18:13

Comment #662 - Posted by: ej at June 3, 2009 1:07 PM

5 minute warmup on elliptical
m/26/197/6'3"

46:20
subbed 50lb dbs for thrusters
tuck pullups for L-sits (these felt the best yet)
many but not all of the hspu were partials(set of 2-4), and were the limiting step.
rows were both under 2:40

Great WOD! As soon as I can start getting more like 6-10 reps instead of 2-4 on the hspu these types of WODs will improve a lot

Comment #663 - Posted by: Gundy at June 3, 2009 4:05 PM

12:05. The thrusters were more like push presses.

Comment #664 - Posted by: Erik at June 3, 2009 4:31 PM

CFWU

Two rounds, of each couplet, for time of:
750 meter Row
20 bridged legged pushups

95#pound Thruster, 20 reps
20 L-Pull-ups

Comment #665 - Posted by: broderboy at June 3, 2009 6:17 PM

Two rounds:
75 SDHP with 45 lbs
20 (bent) Handstand Push-ups

One round:
115 pound Thruster, 3 reps
5 L-Pull-ups

16:13

Comment #666 - Posted by: David L at June 4, 2009 10:04 AM

34 yom 201 lbs.

Guess it was kinda ambitious to think I could do this in 25 min or less. Actual time 31:18.

As rx'd kinda. L-pullups were ugly kipping swing my legs up type after the first few. Also used mostly hammer grip. Did thrusters in sets of 4-3-2.

Comment #667 - Posted by: kgw at June 5, 2009 11:18 AM

EJ
M/36/169
25:42
EJ

Comment #668 - Posted by: ej at June 5, 2009 2:00 PM

ran 750 meters

N L-pull ups

22:36

Comment #669 - Posted by: biff f/27/5'5/140 at June 6, 2009 10:31 AM

cfwu x 2
@ Hitters
HSPU to 1 abmat
Bumped stopwatch and it stopped @ 17 min. mark. Don't know how much time I lost.
First couplet was sub 14:00.

Time with stop and restart 22:07

Comment #670 - Posted by: EM at June 7, 2009 12:09 PM

M/31/201

Pack (ish)

60 SDHP 40 lbs
15 HSPU
20 60 lbs thrusters
15 Tuck Pull ups

ouch 34:22

Comment #671 - Posted by: Q at June 20, 2009 3:26 PM

M/26/6"/175

as Rx'd except did HSPU's with feet against the wall and hands out about 2 feet from the wall. Working towards doing true HSPU's. Man those thrusters are just brutal. I was unable to do the first set of 20 unbroken (17 and 3).

22:30

Comment #672 - Posted by: alan firth at June 23, 2009 11:59 AM

M 37/150 Completed on 25 June 2009
CFWU 2X15 (Minus Pull-ups and Dips)
RX 28:28

Thrusters were the sticking points.

Comment #673 - Posted by: CWO Bean at June 26, 2009 7:21 AM

19:45

90lbs Thrusters

Comment #674 - Posted by: DT Caywood M/48/6'/185 at June 28, 2009 11:53 AM

First couplet in 12

Second in 15. Did same amount of reps but split it into 10 rep sets, because I could not do more than 7 consecutive thrusters.

I think the runnuing squat workout killed me.
Also, not eating enough quality carbs. Had no energy. Dissappointed.

Comment #675 - Posted by: Nainoa at July 29, 2009 11:06 AM

17:54
90 deg heat 95% humidity
nearly died on thrusers

Comment #676 - Posted by: mark m/24/74"/195 at August 30, 2009 12:38 PM

at rx20:52

Comment #677 - Posted by: mark m 24 74" 195# at September 1, 2009 2:34 PM

as rx'd

TIME - 29:38(PR by 10 min)

Comment #678 - Posted by: smithwick's at November 24, 2009 6:37 AM

23:10

Comment #679 - Posted by: MikeyPaul/m/28/170/5'8" at December 18, 2009 7:36 PM

1-1-1-1-1 power clean
175/185/195/205/215
3-3-3 Deadlift
375/295/315
1-1-1-1 Chin-ups
35/45/55/65

Handstand attempt

Comment #680 - Posted by: Seb H at May 21, 2010 1:59 PM

30:33
subbed 75# thrusters and knee tuck pull-ups

Comment #681 - Posted by: dcyn at December 28, 2010 11:45 AM

16:24 Rx'd
M/26/190/5'11"

Comment #682 - Posted by: Justin Wofford at February 15, 2013 10:00 AM
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