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

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

Nice early post

Wow new and different thank you!!!

Should be "evil" twins!

oh great!

im stoked

bumper plate DVD FTW

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

#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?

#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.

I am confused.

effing finally! already bought it... haha

Looks like you split them up with no rest between.

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!

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

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

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?

Is there a sub for handstand push-ups?

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.

Thanks for clarifying, Lauren!

Congrats!

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

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

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!

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

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

Jon

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

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

does anyone know what happened with the RRG?

Are congratulations in order yet?

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

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.

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

Assuming this is one of the "Girls" now?

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

#31 Kevin

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

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?)

Congratulations Guys.

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

Congratualtions Coach and Lauren.

Congratulations and best wishes!

Congratulations, Glassmans!

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

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

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

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

28/m/80kg

22:53

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

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

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

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

CONGRATULATIONS!

Best wishes for you!

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

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!

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!!!

i just soiled myself in joy just looking at this WOD

can't wait to do it

#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.

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

Steve O

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.

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

Have Fun, Train Hard,

Billy

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!

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

Congratulations to Coach and Lauren.

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

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!

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

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

where can i buy every second counts?

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.

Lauren and Coach - congrats!!

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.

Coach and Lauren

That is freaking Awesome. Congratulations! Mazel Tov!

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?

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

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

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

Congrat's Greg and Lauren!

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

24/m/155

As rx'd

18:15

Thrusters were nasty.

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

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.

CFWU X3

As Rx'd
35 min

I'll do better next time

Chris

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

Congratulations Coach and Lauren!

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.

m/43/73kg

27:32 as rx´d. Good strength workout

Congratulations on the new arrivals!

Congratulations from Baghdad!

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

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

24:20

Does anyone know the sub for HSPU?

Congratulations from Sweden :-D

This is going to be pianfully fun.

Coach and Lauren - Congrats to you both!

m/41/5'6"/145

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

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

27:23

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

Scaled:
- 65# Thrusters

Time: 27'23"

F/33/62kg

Congrats to Coach and Lauren - what a blessing!!

Cheers, kempie

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

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

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

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.

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

Welcome aboard Troy and Hunter Glassman!

Fasten your seatbelts.

m/43/185

as rx'd
32:00

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

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.

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.

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.

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

"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

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

Congratulations Coach and Lauren!!

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

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

i'm scurred...

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

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!

28/6'8"/218

30:48

Bring it.

23/m/198

22:15 (subed row with 20kg SDHP)

Congrats Greg and Lauren!

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

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

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.

m/26/5'10"/80kg

24:22

Thrusters were the worst, as many people have mentioned.

20:23

85# thrusters

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)

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....

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.

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

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...

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)

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

Congrats Coach and Lauren!

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

This WOD is nasty looking.

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.

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!

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

M/38/165/5'8''

As Rx'd.

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

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

M/33/5´9"/155

As rx´d: 25.03

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...

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

39/M/195

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

20:15

bw 165

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

15:37

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

19:29

32 mins

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

28:59

2nd couplet - sets of 5

M/35/5'7/150

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

19:50.

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.

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.

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!

42 min

Christ...

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.

As rx'd 27:19

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???

22:56:7

Subbed row for 1.5pood kb sdlhp x 75

M 29 5'10'' 95kg

22:46:7

Subbed row for 1.5pood kb sdlhp x75

M 29 5'10'' 95 kgs

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.

F/28/130

Modified HSPU
65# Thrusters

29:44

25/m/5'11"/203

23:48 as rx'd

34/F/5'10"/150

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

26:18

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

As rx'd.

21:11

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.

First of all Congrats...

as rx'd

24:48

M/27/5'9"/155

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

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

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

Get Some!

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

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

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

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

2 couplets = quadruplet??

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

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!

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

23/m/163/5'6"

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

10:40 first couplet
37:28 finish

23/m/220/75in

26:03 as rx'd

thrusters were a killer

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

F/22/135lbs

Total time: 14:40

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

Craig #39 How are you doing ?

Joey P.
(Brand X Cert.)

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:)

First Half:

00:15:13

#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?

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

as rx'd
21.30

35:13

"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

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

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

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...

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

27:29

Subbed Knee-up PUs for L PUs

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.

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

Dan D.

23:53 (platform pu,95lbs)

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.

M/24/78kg

As rx´d
29:08

thank god they didn´t get triplets:S

24:59

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

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

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

M/22yo/5´4"/128 lbs.

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

Chintito es el mamado

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

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.

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

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

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

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!

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.

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.

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

34:04 as rx'd. not fun.

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

21:34

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

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

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

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)

M 34/138/5'7"

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

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.

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!

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

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

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

85# Thrusters
Kipping L-Pullups

24:24

rx'd

20:10

that was terrible

m/29/5'8/160

As Rx'd 25:53

Doing thrusters after HSPUs burns!

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!

30 yom, 185 lbs

23:15 subbed sdhp for rows

30 yom, 185 lbs

23:15 subbed sdhp for rows

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...

Sincere congrats to Coach and Lauren.

"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.

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

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

26:47

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

23:36 sub SDHP

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

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..

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.

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.....

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....

M 42, 168

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

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.

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

$31 shipping...

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

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!

35 minutes. Crushed after.

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

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! ;)

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.

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

congrats coach and Lauren

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.

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

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

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!

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.

short warmup

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

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

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

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

Scaled and Reversed

20 115# Thrusters
20 L-sits
x2 then

750m row
10 HSPU
x2
25:34

27:36

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

FRAT rules!!!

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

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

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

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.

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

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!

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@#!!!!

Holy Shnikies. You kids are animals!

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

Congrats!

-jj

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

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!

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...

M/24/185

26:33

Wow, that sucked. Softball tonight!

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.

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!!!

33/M/6'00/183

"Twins"
30:04

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

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.

congratulation coach and lauren

time 30mins 24secs

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

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"

26/M/171/5'10

23:18, subbed 95# Thrusters

As hard as it looked. Congratulations Coach and Lauren!

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!

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

m/42/163/6'

sub sdhp

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

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)

37/m/6'2/190lbs

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

20:20! LOL

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!

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

'Twins' as prescribed: 19:55

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

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

16:38

And huge congrats to the Glassmans!!

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!!!

22:46 as RxD

Felt like I could have gone harder.

as rx´d

31:07

HSPU, Thrusters, L-Pull-ups broken

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

m/40/6'0"/187

cheated on smith machine for HSPU; 95# thrusters

a brutal 26:41

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

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#.

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.

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.

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

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

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.

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.

WOD - 30:08

20:51 with 110 lb thrusters.

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.

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!!!!

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

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

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

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..

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.

congrats Coach & Lauren!

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.

age 19 bw 170
23:41 as rx'd

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

28:30

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.

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

Forgot to add Congrats Lauren and Coach!!

Hope their alot nicer than the WOD.

34/M/201/6'1"

22:15 as rx'd

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

#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 :)

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.

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.

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

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

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

21:29

Second workout was tough. Multiple sets throughout both rounds.

as rxd
35:51

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

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

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......

as rx'd 29:10

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.

As RX'd 32:47

A killer on the shoulders

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

31:29

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

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

second couplet 13:21.06
Thrusters 40kg's

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.

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.

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.

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

As RX'd.
33:14 FML.

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

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

26:57

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

m/39/5'10"/170

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.

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.

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

as rx'd
24:50

20:38 as rx'd

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

CFWUx1
Twins, as rx'd
26:11

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

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

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!

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!

32:53
HSPUs was head to focus pad

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

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

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

F/36/5'2"/106

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

Time: 23:28

David, Get your a$$ in here!

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

17:45 as rx'd

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

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

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

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.

17:20 Rx'd

25:46; modified

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

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

M/24/5'10/185

22:16 Rx'd

subbed 750M row for 50 sdhp

time 24.25

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

CrossFit Warm Up

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

25:08

M/24/183

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

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

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.

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.

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

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.

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.

30/f/134

24:23 mins

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

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!

subbed 95lb thrusters
subbed SDHP for rowing X 75

31:27
That was tough.

31:13 (sub 75 SDHP for Row and Knees2Elbows for L-Pull)

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

Congratulations Mr & Mrs. Glassman, that's wonderful news!

cfwu x2

22:30 as rx'd

Excellent WOD.

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

35:46 Sub 95 lbs, HSPU's 2.8 inches less than full ROM
(68,54), (28,21)

Had to sub 95 pounds for the thrusters, couldn't handle 115.

23:03.77

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

As Rx'd 20:06

21/M/6'/165

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

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 :)

D
@ home
L shoulder pain (sharp and severe)
scaled thrusters to 65#
28:55

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.

26M/6'6"/235lbs

subbed SDHP for rows

20:56

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

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!

28:15

Subd dips for hspu.
Pullups with knees bent.
95# thrusters for second round.

Stupid hard WOD

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)

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!

sub 26 minutes

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.

old school back and biceps

sub'd 75 SDHP @ 45# for rows

27:04

HSPUs were much better, L-Sit pullups sucked some serious butt

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.

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!

30/m/197

24:05 modified

HSPU w/assistance bands
L pull-ups turned into kipping L's
all else as rx'd. tough.

47 - 6' - 210#

As RX'd:

24:15

WOW! Wasn't right for about 45 minutes post workout...

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

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!!

26:42
subs
hspu-1 abmat
thruster - 95lbs
L sit - kipping L sit mixed in with deadhand L sit

18:29, as rx'd, but rower only does miles, so rowed .5/rd

115lb thrusters just plain hurt, esp after hspu.

did DLHP x75
20 incline pushups
95lbs thrusters 20 reps
20 pull-ups

22:30

M/28/217

1st workout: ~17 min
2nd workout: ~16 min

btw: 154

115# sdhp, 10 reps
20 band assisted hspu

115# thruster, 20 reps
20 strict pullups

22:40

as rx'd:

19:27

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.

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.

first couple: 12 minutes
second couple: 18.5 minutes
total 30.5 min

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])

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

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

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

37:58

M/24/160#/5'7"

Man - that was awesome!

WU with WOD movements

As Rx'd

Time: 39:16

28/6'1"/208

Timer shut off estimate 35-40 min

Used 65lb for thrusters and did assist pull ups

39/m/190

as rx'd
26:29

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!

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.

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

24:55 as rx'ed

M/40/6'0"/155

pike position 4' wall, 50kg

22:10

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

congratulation coach!!

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.

M/32/160 6'1

27:55 rx

did 2 xtra hspu's

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

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

Just got home from a great bike ride with Thomas, and heard the wonderful news. Congratulations to Lauren and Coach!

love,
mas

33/m/160

22:36

Toes on Smith Machine
95# Thruster
Knees up PU

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-

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

Rowing always hurts my lower back. Is this normal when you are starting out??

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

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

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

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"

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

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

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;)

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.

Sumo Deadlift high pull instead of rows
22:40 for the first twin

break

14:12 for the second

M/29/6'/195
40:12
-- SDHP for row

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

subbed 95lbs thrusters

42:43

as rx'd with
sub 70lb thrusters...weak
sub L pushups (head to floor) for handstand pushups

28:40

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

25m/5'8/165

as rx'd 27:31

-The Polish Rifle

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

as rx'd: 24:45

20 HSPU prog
75# thrusters
24.24

Knee to chest pull ups
all else as Rx'd
23:58

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

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.

Correction:

Not as rx'd but sub'd 75 reps SDHP at 45# for rowing.

m/23/160/5'9"

As Rx'd

17:05

Subbed 75 45 lb. SDHP for rows
5 HSPU, 15 inclined pushups for each set
65lb Thrusters
regular pullups

38:20

26:54

sub'd 75 SDHP for row

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

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.

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)

opps 22:36

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

M/37/240lbs
33 min uggh

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

F/27/110

35# sdhp
pike pu
55# thrusters
red band pu
39:44

Subbed #55 SDHP for row x 75

Otherwise Rx'd

18:57

90# thrusters, last pull 10-20 pull ups very bad, sub 30 pushups for hs.

28:36

30:44
subbed 95lb shoulder presses for HSPU
subbed 75 SDHP for row

21:01 as rx'd

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

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

As Rx'd
33:30 Thrusters kicked my low back (22)

Congratulations with the Twins...

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.

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

22:14

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

Sub'd hspu for "downward dog" pushups- 40 reps each set
Kept knees bent during pullups
TIME 27:19

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

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

m/29/6'1/194

as rx'd

23:24

performed while sick with a cold

21:21
with sdlhp otherwise as rx`d
killer one!!!

26:34

Subbed #95 after first 7 reps of thrusters.

33:16 hspu with a 25lbs plate in between hands

33:16 wiht a 25 lb plate in between hands

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

m/29/5'11/168

4rds
400m run
50 squats

11:40

M/33/70/170

24:02

scaled thrusters to 95 (after 2 reps @115)
modified HSPU

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

145lbs/32yoa

Twins as Rx'd

28:21

Thrusters were the slow down.

21:03
Accidentally used 123lbs on Thrusters.

SDHP, assist with HSPU, 27:43.

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

Where can i get the ESC Dvd, I'm in Scotland,can it be bought online?

m/37/76/195

Scaled a bit:
750m rows
HSPU to about 6" pad
Thrusters @95#
Jumping L-pullups

23:10

35:04

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!

24:30
75 SDHP
20 HSPU
75 SDHP
20 HSPU
95lb Thruster x 20
20 Jumping PU
*95lb Thruster x 3
20 Jumping PU

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

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.

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.

M/48/6'/184

As rx'd

21:27

Modified and scaled

21:28

HSPU feet on bar on rack
20 kipping push up

thrusters were very bad

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.

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.

m/41/160

Sub 75 SDHP

23:23

20:15
M/47/5'7"/170
did not go to floor on hand stand PU's
kipping pull ups

SUB 65# th

25:17

M/39/150

CFWU - 1 rd

as Rx'd - 34:09 (no energy - graduation party at pool all afternoon didn't help)

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

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

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

M/32/5'4"/143lbs
Did "Annie" first in 6:10
Then "Twins" as RX'd
22:15

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

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

M/24/153 GregAwu

As rx'd - 30 minutes

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

21:43

Sub'd 45# sdhp for rowing

2 x (75 SDHP 45#, 12 HSPU)
2 x (20 thrusters 115#, 20 L pullups (nearly "H")

43:20

as rx'd

time = 34:12

Only subbed Row with 2X 75 SDHP (#45)
Time : 27m28s

m/44/175

subed 45lb sdhp

21:24

25:03
Band assist on HSPU

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

11:58 Row - HSPU

12:14 Thruster - L-Pullups

34:13 with band-assisted HSPU (black on purple) and 34kg thrusters

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.

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.

subbed
750m Row
pushups

95lb thrusters
pullups

m/28/210/6'1"
31min
(95lbs SDLHP x75 reps for rows)
30 dips for handstand push ups

29:58--wanted under 30 mins! very tough.

m/52/173

2 ROUNDS
75 SDHP
20 HSPU

2 ROUNDS
20 95# THRUSTERS
20 PU (MOSTLY JUMPERS)

24:21

NEARLY PUKED, THREE TIMES

M/32/150lbs/5'5"

As rx'd
20:40

24/m/175

only had a curl bar available for SDHP
used 50# DB for thrusters

17:33

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#.

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

M/24/75kg/194cm

This was an awesome workout!

Sub'd HSPU for regular pushups; and L-pullups for strict pullups.

13:02

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.

wow tough one....almost puked

37:30

subbed 115# thruster for 85# and L-pullups for regular pullups

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

as rx'd

TIME - 39:11

24.47
as Rxed

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.

F/22/5'6"/142

Jeremy
8:02
Forgot to tape up wrists. This wod needs work.

"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!

WOD as RX'd except standard pull-up's
37/m/160

19:20
then 50 weighted sit ups
tough workout

32:40 as rx'd. sub SDHP for rowing

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

M/34/190/6'2"

As Rx'd 23:23 (rower on 7 setting)

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.

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

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

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

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!

32/m/165

subbed sdhp for rows, and subbed 95lbs thrusters

24:06

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

bent knees for the L pull ups:

28:00

Scaled Thrusters to 105#

27:36

Subbed SDHP for rows and did sitting L PU's (working on form)

25:15 (PR)

Subbed:
SDHP for rows
85# thrusters (thrusters really sucked today)
did sitting L PU's (working on form)

25:15 (PR)

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.

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.

as rx'd:

modified hspu
front-grip l-pullup

#1 - 8:23
#2 - 14:51

total - 23:14

First couplet:
8:25

1 min rest

Second Couplet:
15:19

Total: 24:44

This one was humbling...

Scaled HSPU down to 10 each
Scaled L-Pull ups down to 10 each on rings
25:45

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

5'8"/155/39
as rx'd

34:39

Subbed 600m run for the row, 85lb thrusters.

27:25

Avg. HR 163, peak 182, rec 49. My body still hates thrusters.

m/30/5'10/205

As rx'd:
26:43

That workout was awesome, thanks coach!

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..

34:18 did rowing with assisted handstand pullups and then 30 reps of 12lb thrusters and 30 reps of jumping pullups..

As rx'd:
22:52

25:22
45 lb Bar instead of prescribed weight.

21:54

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

Everything as prescribed except regular pullups instead of L-pullups
26:00

Thrusters were brutal!

Everything as prescribed except regular pullups instead of L-pullups

Thrusters were brutal!

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.

28/m/189

hspu to abmat. l-pull ups ugly.

28:49

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

47/M/184
First couple 12:10
Second couple ended
35:05

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"

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!

-Only completed first couplet

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.

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

Modified
29:50

2 Rnds each Couplet

75x 45lb SDHP
20x 45lb Push Press

20x 115lb Thruster
20x L Pull-ups (extremely ugly)

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

35 min.
Subbed 115 lb curls for pullups due to shoulder.

As Rx'd

27:13

I hate thrusters.

35m193
10 L pu, 20 PU + situps

33:33

36F124
Ring rows
45# thrusters
20 minutes

20:36 as rx'd

750m row, 20 pushups;
20 reps 45lb (bar) thrusters, 20 pullups

27:33

trying barred hspu
25 kg
25 kg

32 min...:(

done on Friday 5/22: 24 minutes

"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

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

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).

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

32:28

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"

Puppy scaling:

500m row
HSPU's, 10 reps

20kg thrusters, 10 reps
L pullups (bent knees), 10 reps

2 rounds of each

11:33

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

This one was tougher than I thought it was going to be. As rx'd except kipping pullups with hanging leg raises.

24:45

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

As rx'd:

19:46

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

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!

sub'd 3 mile run

"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

32 mins
accidentally did 125lb thrusters - 15 reps on thrusters and pullups

As rx'd:

32:40

30 -172

17:45 as rx'd
the second half was tough

deadlifts up to 345

ran out of time on last round - 22:34

C-
85#
21:41

21/M/157

23:28...only did 70# on the thrusters. Shoulders were dead after the HSPU (limited ROM)

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

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

27:06

Scaled last set of thrusters to 85lb
forearms really hurting from tension on fingers during thrusters

23.m.137.65"

as rx'd
27:59(PR)

46:25

as rx'd: 28:46

that one left a mark...

31'31
as rx'd (except for 10 thrusters instead of 20) @ 48kgs

Used 120 lbs (2x60lbs dumbells)
Subbed kipping pull-ups for L-pull-ups (don't worry, it still sucked for me)
18:29

As rx'd

29:34

As rx'd

29:34

35:34, thrusters and L pulls broken into sets of 5, hspus 7544 and 544331 to 1" weight plate.

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

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

28:50 as rx'd

Performed 5/28

M/49/151/1-1-06

Toes on Smith/95#/Tuck

24:19

48/m/190

As rx'd 24:29

as rx'd:

26:27

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"

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"

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.

28:42 as rxd

37/m/145/67

Great work out. Thrusters subbed to 95#

31:35

CFWU

"Twins"

subs:
25# DBs press vice HSPU due to shoulder issues
65# thrusters, ditto

19:26

-sub'd 95-lb thrusters
28:22 (hell)

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.

m/31/159

as rx'd

21:15

thrusters killed me.

Scaled down thrusters to 110lb

19:18

subbed row for 16kg KB SDHP and 40kg Thruster:

27.40

39/M/195--Denver CO
As Rx'd: 19:00

Thrusters were a joy.

25.17. 95#. 2nd PU set with toes on floor.

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.

23 minutes, subbed 3 to 1 pushups for HSPUs and 95lb thrusters

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

"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!

rxd 21:39

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)

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.

scaled thrusters to 95 lbs.
18:13

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

12:05. The thrusters were more like push presses.

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

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

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.

EJ
M/36/169
25:42
EJ

ran 750 meters

N L-pull ups

22:36

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

M/31/201

Pack (ish)

60 SDHP 40 lbs
15 HSPU
20 60 lbs thrusters
15 Tuck Pull ups

ouch 34:22

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

M 37/150 Completed on 25 June 2009
CFWU 2X15 (Minus Pull-ups and Dips)
RX 28:28

Thrusters were the sticking points.

19:45

90lbs Thrusters

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.

17:54
90 deg heat 95% humidity
nearly died on thrusers

at rx20:52