love me some thrusters!

YEA SON!!!!!!!!!

RTLW Mother &*#$%@

There they are...the best of the best! What a group of trainers!

Can't wait!

and good lord i love me that video!

So much awesome has never been contained in one picture before...

Ladies doing great work!
I can't wait to get this one WOD started.

YES!!! YEEEEEESSSS!!!!!!! i've been wanting a thruster wod for a looooong time now so im realy reeeealy excited hahaha

I have a place at the Crossfit Victoria cert in Melbourne in late August that I'm not now using.

Anyone want it? If so, let me know

Fantastic pic!!

Pretty new to crossfit, been doing it for a couple of weeks now and I was just wondering does this mean we do one thruster. Rest. Do another one. Rest and keep doing that at very high weight?

#11-

it means work to your one rep max (or close). rest as needed in between. Say you want to end at 185# your progression might increase 5# with each seperate rep.

this is the best looking group I have seen- then I realized you are all trainers-WAY TO REPRESENT!!! u all look GREAT, keep it up

Hahahaha EVA CLAIRE YOU LOOK HYSTERICAL!!!!

3 people from the host affiliate take 1-2-3. Right...

Is that Greg A with the Biker Bar stache?

Nice vid clip. The Front Range CrossFit ladies looked tough. I'm not sure about the camera panning during the interview, though. I was waiting for Jasmine to say "hey, my face is up here."

There are some very, very bad dudes in that picture.

Havent done this one as well, how many sets do you normally do to get to your 1 rep max?

THANKS

Ah man. After my poor SP in the CFT the other day, I spent part of the day figuring out a coan-phillipi type progression for the SP, to use on 1 rest day / week. And then I did it. Should have seen this coming...

I'm finally back!!! Can't wait to get into the swing of things and catch up with everyone! I missed you guys!

Should I continue the Noob Posts again or is that pretty taken care of? I'll leave it be if everything is straight!

Let's have some fun! God i missed this stuff

I am looking forward to this. Get some revenge on CFT!!! Thanks for the early post Coach.

ERIC! yay you're back! I am too, sort of... I am going to start adding the metcons back in to my program, very slowly. Want to keep my strength up and continue my progression. I do have to eventually drop Rip's SS in order to train for NYC marathon (Nov 1- onefastbird21, can I count on you to be in the City for me that day? anyone else?) So YES! i vote you bring back the noob posts. Miss you bro, can't wait for July.

#16 Ginger

that's Greg A allright - great to see him - he doesn't seem to have appeared on the site for a while

#15 TG

what's your point Bro?

PlayoffBeard- manana I'll try to shoot email to wifey
s'more- hey bro, bring some pain to this! And kisses to that lil s'morelle!
cookie- c'mon now girl! I am still afraid of heavy weights and thats not stopping me from logging crazy numbers, inch by inch, pound by pound. You saw my 1RM squat the other day...I never thought that was possible... you CAN do THIS!
phoenix- we are on the same wavelength...eerie!
John-in-Jersey- will email you and couple of other folks re: tickets. Thinking of that Friday.
Daniel Krull- are you the dude that did accidentally did Fran X 3 a few months back? That still makes me laugh LOL

Awrighty...gotta hit the hay, ready to bench 117 tomorrow at 6AM!
Git yer GIDDY-UP on!

Just finished "Every Second Counts". Major props to Sevan and Carey, as well as producers Greg, Lauren, and Dave.

Some serious CF talent in THAT picture, eh?

TG #15: perhaps you missed the part about all three CF Front Range women NOT competing in the individual CF Games, only in the Affiliate Cup team comp. Kinda moots your comment...

"Twins" for me after work tomorrow.

Strength Day!!!!

Very happy about this.

Is the chick on the left of the photo in the MUSCLE shirt seriously smoking a cigarette? Check out her hand! Not doing this WOD...my left knee is still tweaked from the Twins doing thrusters.

Cougar Hunter: What's up dude? Glad you're back.

Pony: I'll hold you to it sister!

Pat Barber: Pull up those shorts young man.

Freddy C: This might be the first picture I've seen you in where you aren't smiling. Must be a pre-beer shot :-)

Great photo gang, what a life huh? Sigh...

Loads posted tomorrow...Never Quit!

That picture accurately describes how bad I felt at that moment!

#29 she has a bag or something in her hand.i dont see any smoke and dont think the others in that pic would like someone smoking that close to them

Anybody have a good sub for thrusters? I don't have a weight bar.

Thanks

who's the chick holding a cigarette with the shirt that says MUSCLE on it?

That is a serious group shot. I think we should try to guess what the fours stand for. At Phillips Exeter (and my guess at other private schools as well), the 4th-year seniors do it. It could stand for an apocryphal (I think) level IV qualification. Maybe how many times Greg A has appeared in public this year? I'm at a loss.

#33 you can use anything that has weight to it,it dosnt need to be a bar.it could even be dumbbells

miranda-

same here, that was a nasty wod! hey, you held up the 2 way to represent!

What do the gang signs mean in the picture?

That's a pen in her hand not a smoke (notice the clipboard and stopwatch) and Im sure the four fingers represent the word 'for' as in 'Crossfit for life'

Team four won the workout. A horrible workout at mile high elevation.

What a great weekend!

135

Do you do todays workout at a max each rep?

So in regards to the video, two questions, and hopefully someone who actually knows the situation can answer for me:
1.) Since the top 3 finishers from this region did not elect to compete in the games, does that mean that no women will be going from their region, or will they take 4th, 5th, and 6th place in their stead?
2.) If the above is NOT the case, why would the atheletes who finished top 3 even compete, knowing that they are not going to compete in the games? Isn't that unfair for the other competitors who could have placed?
If the answer to number one is yes, I retract question 2 with complete humility and respect!

I'm pretty much a beginner at CrossFit. Coming from someone who switched to Crossfit WOD's from running about 5 miles a day, this seems like a pretty short WOD only doing 7 actual reps. Would you guys/girls normally recommend doing some type of additional workout at the gym (maybe something cardio based) just to feel like you got more done other than 7 lifts? I realize it comes down more to one's own personal preference, but I do all this stuff on my own and have no idea what the normal CrossFitter would do.

I looked into that fake CrossFit Affiliate "CAP Elite." They have moved locations 4 times in three years and has quite the reputation in Houston among volleyball parents.

Herm,

Good work on that email to the CEO. Eddie@capelite.com

#44 read #11

Wow! Nice video and great view. Strong, hot ladies, can't get much better. Nice job Front Range!

Sweet video but is it really necessary to completely degrade the respect she earned with her performance by filming her BOOBS the whole time? Disappointing.

So to do this WOD - for example...
100 - rest - 105 - rest - 110 - rest...130?
this is just for weight? no time?

Actually Freddy, team 2 won the workout. Team four was just proud to be team four. I concur on it being a GREAT weekend. I love Disco!

I got a question for any one "in the know"... Where is Annie and Eva-T? I have'nt seen them in any of the newer vids. When I first started CrossFit 1.5 years ago, Eva-T, Annie and Nicole were the original CrossFit "Girls". You could always count on them to show excellent form and effort. Just missing the originals.

Smacko,
Eva and Annie run Crossfit Santa Cruz Central with Rob Miller and a few others.

http://www.crossfitsantacruzcentral.com/

Here is a video of Annie posted on Tuesday 090505.

"Catching up with Annie Sakamoto", 2009 CrossFit Games NorCal Regional Qualifiers -
http://media.crossfit.com/cf-video/CrossFit_CatchingUpWithAnnie.wmv

THE SUMMIT!!! I count 3 OG's standing tall 5 yrs later. Compare against the inaugural from the way back machine:

http://www.crossfit.com/mt-archive2/000608.html

Extra credit if you can find Everett.
There were 10 affiliates back then. Ladies and Gents....strong work.

Freddy!! You are in big trouble! It was team 2 at top that day!!! We are now even and Tyson owes you nothing!

#44 Miller Time:

Make sure to include warmups, for sure. Search the demos, FAQs, and CF Journal for different warmups ("official," Burgener, etc). I do a "skills based warmup." After a brisk walk from my room to the gym (about 1/4 mile) I get a 45lb barbell and practice form: 10-20 deadlifts, 10 cleans, 10 back squats, 10 push jerks. Then I do a set of dips and a set of pullups (if there's no pullups in the wod), practicing my kip (still figuring that one out). It gets all my muscles warm and helps me focus in. Then, on a WOD like today's, I'll hit the WOD, then either go outside to run or jump on like a stairmaster or treadmill for 15 minutes of high-intensity intervals (multiple intervals, short recovery periods). Lots of good interval ideas on the CrossFit Endurance site. With a "power" WOD like today's, all of that will put me at like 60-70 minutes, which is about perfect for me. I hope that helps. 3-2-1-GO!

Pony girl - thanks for the inspiration - got my CFT on tonight and got 405! PR'd on my DL by #25!!!! Oh, the magic of the tall socks!!! luv you, chica :)
CFT = back squat #145, shoulder press #85, deadlift #175. Now, go get some thrusters! Looking for great numbers from the FRAT! Where is OneFastBird?

I was so wrecked from that workout I had no idea who won. Aren't we all winners? haha

Miranda, even for sure :-)~

AAAAAmazing Picture.. miss all you guys that were at my level 1 cert in AZ on April 4-5th... Guys were great!

I could watch that clip for hours.

Thats Rachel "Funky Cold" Medina in the muscle shirt...she would never be holding a smoke! And she is one badass trainer.

135/145/155/165/170/175/180

I'm at the beach (Hilton Head, represent) and don't have a weight room to do this in. Need a sub... anyone know of stuff I can do? I saw 33's Q&A, but I don't have dumbells either. Maybe just some handstand pushups and tons of squats?

#44

the thing about crossfit is that it's about intensity not duration.

I get what you're saying and I'm constantly battling with my training partner who is new to crossfit on the same point. My guarantee to you is this. If you do 7 1 rep max attempts or as close as you can to this on the Thruster and do it like your life depended on it....pushing yourself as hard as you would if you were running in a 5 mile race or whatever you're used to doing...you'll get as much out of it as anything else you do...probably more, because you're not used to doing it. BTW, this session should take you at least 45 minutes - 10-15 mins to warm up and then get up to your 1 rep weight and then 2-3 minutes between each set to recover and refresh.

I've only been doing this for 9 months but my strong advice to you is to trust in the programming, attack every day like it's your last and you will achieve huge results.

Of course, different exercises and days mean you leave the gym in different states of disrepair but...you have to train your mind out of the mindset that you need to have trained for x period of time or got your heart rate to x level to make yourself believe you've done your job for the day.

And..how about practising your handstands or kipping pull ups or ring dips if you have something left at the end?

good luck and stick to the program - it works

#29 and #34

the girl with the Muscle shirt is holding a clip board and the white thing you are seeing is the bottom of a Bic pen...

Can't wait to give this a go. I am brand new to Crossfit, like as in 1week into it... lol
I know I died doing as much of the twins I could get through, so I know this is gonna be fun... ha ha

First time doing a straight thruster WOD. Tough

115/135/165/165(fail)/165/165/165

Next time I will try small incremental raises. Not bad for the first try though.

Thanks FRAT!

Alright, didn't get any responses so I did a little research and went into the archives on the 09 Games website and found an article in which they explained that the 4th through 8th placers are going to the games since the 1st through 3rd placers elected to not compete.
Good job ladies, I'm glad the spots were filled!

Can never go wrong with thrusters!

Rock on!

ewww........thrusters. Guess its good practice time then

hey guys we lost two great service members today in a helicopter crash on wheeler army airfield. please keep them and their families in your prayers.

M/195/24/5'9"

1st time w/ this WOD. Not bad...not bad at all.

Thruster 1-1-1-1-1-1-1

CFWU X 3

135
155
165
175
195(F)
185
190(F)

m/30/5'10/205

140
145
155
175
185
195
200(pr)

WU
10:11
Thrusters: 1X 55,60,65,70,75,80,85#, 10:20
Indoor Bike Ride 20:00

Total Time 40:31

Lot's of questions about the WOD. I recommend other newbies like myself to check out the FAQ. Found this video about the "1-1-1-1-1-1-1"-exercises:
http://media.crossfit.com/cf-video/CrossFit_PushPress7by3.wmv

About the women's qualifier video...who's holding the camera at the end, is it Tony? LOL...he's trying to hold a conversation with an attractive gal, and you'll notice that, the longer she talks, the more that the camera angle drifts downward...just like what his eyes would be doing if he was at a bar trying to pick her up!

155-170-185-190-195-200-205

125, 135, 135, 135, 145, 145, 150
Previous PR of 115 on 090128

m/41/5'6"/145

135,145,150,155,160(pr),160(f),160(f)

when doing a single thruster, do you unrack the weight at shoulder height, squat down, thrust up to the top, and that counts as one? as at the top you could drop the weight? or does the weight need to be taken back down.

I know what a thruster is just confused what sections count as 1 single rep!

thanks

All weights in kg:
42 - 43 - 44.5(PR) - 45.5(f) - 44.5 - 44.5 - 45.5(f)

Previous PR: 41.5kg

F/33/62kg

m/41/200/5'11"

WU
row 500m
50 jacks
15 pushup
5 pullup
15 roman chair back ext
15 roman chair situp
15 squat
15 OH squat

Thruster WU
44x5
67x3
78x3
89x2
100x2

Thruster
111x2
122
133
138x2
144

I never did these for max weight before, so I took a slower progression to max weight.

Great WOD today:

95
115
135
145
165
175
185(PR)

25/m/200

135
145
155
165
170
170
180

M/33/185

As Rx'd Thrusters

1-135
2-175
3-195
4-215
5-220- PR
6-225- PR
7-230- F not enough pop next time great job today
guys!!

Rhabdo : Final thoughts on NEQ 2009

http://www.guerrillafitness.net/_blog/Rhabdo's_Revenge

M/41/5'11"/185

115
125
135
145
155(f)
150
155(f)

41/m/176cm/72kg

60kg(~133#) thruster, 30 reps for time

10:58

After bouldering.

25/m/5'7"/165

First time doing max thrusters.

155
165
170
180
190
200 F
195 F
190
195 PR

Breaking 200# next time.

135
145
155
165 F
155 PR

135
155
165
175
185 PR
185 F
185 F
175
175

M/26/6'1/175

CFWU

WOD: as rx'd

95, 115, 135, 145, 145, 155, 155

Still adjusting to the early morning workouts. CFWU was no walk in the park; the dips still give me trouble. Need to continue working on pushing strength.

135-155-165-175-185-195-205
First time doing singles so new PR

What a collection of badasses in that picture!

I would have paid to see all them go at it in a WOD!

155
175
185
190
190
187.5
187.5

m/30/169

wod as rx'd

135
155
175
180
185-f
185-pt
190-f

M/31/5'7/175

135
175
185
195 PR
155
155
155

Did the last three in succession. Just couldn't help myself!

m/32/6'/175

95
105
115
125
135
145
155 (PR)
165 F
160 F

It's 5:22 am...had to come in to the office early. Did not get a chance to do my thrusters this morning.

I'm hiking Half Dome tomorrow, so maybe the extra rest day is a good thing.

~Never Quit!

It took everything I had to get myself to smile in that picture. I was hurting after that workout. The elevation was killer. It was great to see everyone.

Nice vid clip. The Front Range CrossFit ladies looked tough. I'm not sure about the camera panning during the interview, though. I was waiting for Jasmine to say "hey, my face is up here."

Ditto. It's frustrating that even after she's shown incredible strength and skill, we can't look at her face as she's answering questions.

Freddy
You know it bro - I did the Cert in that gym on 9-10 May and blew chunks after "Fran" on Saturday afternoon. I just thank god I had the good sense not to eat lunch (or more properly put, the abject fear of eating lunch). That Colorado air is something, isn't it?
Todd, Boz, Tyson, Rachel, Miranda and Nicole: big shout out to you guys from Israel! Thanks again for a wicked Cert and all your help, training and advice! Making big strides in business formation, and starting to train clients in the next few weeks.
Take it easy, and stay in touch...
Ian

M/31/6'3"/205

135 155 175 185 195 205(F,185) 200(PR)

Previous:
115 135 155 165 185 190 195(PR)

165# PR

135-155-165-175-185-195-205
First time doing singles so new PR

m/218/6'1"/30

115
125
135
155
175
195
205

M/28/6'2/247

115
125
135
145
175
185
185

AM Lifting session:
Squat 3 sets 185 x 5 ugh. hard. 200 isn't far away...
Bench 3 sets 117 x 5 yeah! killed this. Dilly dallied so I didn't have enought time for Deadlifts. After work, I'll train a client, then hit my deads. Going for 195 :)

Cookie! I am SO PROUD of you! What a great PR. Yes. the kneesocks are crucial! Don't you feel like a super hero? Or a vampy schoolgirl? LOL I re-apply my favorite lip gloss right before I start my work sets and that seems to help with the PR power too LOL The Lucky Guy finds that amusing. Oh and the plates MUST be facing in!

F/39/140/5'7"

5 min walk on TM (3 incl, 4 mph)
CFWU x 2

Thrusters:
45 x 5
65 x 5

85-95-95-100-100-105(pr)-110(f)-110(pr)

DAMN, looking at all these max weights makes me feel small

m/17/5'10/145

reached max weight at 130

first time with max thrusters, and my shoulders are definitely my weak point...

115, 125, 135(f), 125, 125, 130, 130

last 2 reps felt good & explosive, with more practice I'll go up next time.

m/32/5'9"/169

135
145
155
160
165
170
175 (PR 5lbs)

28/M/140

135-140-145-150-150-150-150

31/m/5'10"/210

135
155
175
185
195
205
210(pr) -- struggled to lock it out at the top

185,196,205,216,205,196,185
2 min rest

mike g - you said it. you can only see half my face because i felt so ill.

awesome, awesome weekend. thank you, nicole and dave!

47m 205# 6'0"
feeling better after a week of feeling rundown, tired

thrusters:
145-165-185-195-205-205-205

bw 165

155x1x7

Great 7am Class @ Crossfit NYC
Torch warmup, step ups & KB swings
light thruster armups(bar, 95, 135)

155
165
165
185
195x2f
195f
185

95x15

135
185
185
195
200
205
210 fail

135/155/175x/165/170x/160x/155

Last time PR was 175

34/m/5'10"/187 lbs (Between CF and being sort of Paleo, I am dropping weight quickly, but it appears to be fat and making me leaner...body fat testing soon I guess to make sure).

Anyhow, I had no idea about this workout. I've never done this before and am not actually the biggest fan of working up to 1RM - when I was younger I'd do it and always injure myself, but I digress...

I started low:

Thrusters:
95
115
135
155
175
185
190 (I guess this makes for a new PR!)

Also, I have to say THANK YOU SO MUCH FOR THE EARLY POSTINGS!!!!!!!!!

Pony - tks, mama! Yes, luvin the vampy school girl....or is it MardiGras Barbie? lol! Made a mental note to re-apply lip gloss before the work sets tonight :) EXCELLENT WORK by you this morning! Day-um! Welcome back Eric! PB&J - email on the way to Mrs.PB&J today :) S'more - thks for the encouragement! Hugs to all! Lets see some big numbers by the awesome CF women!

I'm gonna try this today. Anyone is North Charlotte want to Crossfit? I live near Mountain Island Lake and have some equipment in my garage. Let me know!

as rx'd

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

155

Thanks for the video, gave me a little pep in my step this morning. Hello Jasmine.

115 (match old PR)
120
125 ugly
125 (yay, I am so excited. Video to see: http://www.vimeo.com/4883254
130 F
120
130 F (failed but almost...next time)

m/32/6'4"/224#

Warm up:
10 deadlifts (115)
10 hang cleans (115)
10 split press (115)
Dynamic stretching
5 thrusters 95 lbs
5 thrusters 115 lbs

135
135
145
145
155 Fail
155 Fail (so close though!!!)
145

warm down:
3 sets of 5 clean and jerks
10 overhead squats

65
75
95
105-fail (so close!!)
100-fail (again - so close though- next time!!!)
95
95
shoulders warn

205/215/220/225/225/230f/225f

Summit picture, far right - I didn't know Rachel Ray was a crossfit trainer!

F/50/5'6"/135

80
85
90
95
95
97.5
100

M/50/5'11"/172

135
145
155
160
160
160(f)
145

M/31/5'8"/176

I wasn't able to do today's WOD as my shoulder is still experiencing technical difficulties. Pretty sure my supraspinatus is still acting up. Might have to go see my sports therapist if it continues.

I opted to do front squats instead. Had some huge gains, well at least in my eyes.

R1 - 200
R2 - 205
R3 - 210 original PR
R4 - 215 PR
R5 - 220 PR
R6 - 225 PR
R7 - 235 Failed first try
R8 - 230 PR

For me that's a 9.5% gain in my front squat original PR was Mar 15, 09. For me it was a excellent day. CF just works.

Excellent work to everyone else in their efforts. Hope to test in this out in the future myself once my shoulder is feeling a little better.

25/m/5'11"/204
185-195-205-215-225-230f-235f

I thought I would be mad enough from missing 230 to get 235...that was not a very successful though

Ian (from Israel)- Good to hear from you. Be sure to keep us posted on how the training is coming along. Take care brother!

Trainers in pic- Awesome weekend you guys! I agree with all of you, that was one hell of a workout!!

Just started Crossfit. First time ever doing thrusters, Love 'em!

Warm up- 45 (2x5), 65 (1x5)

Workout - 95, 100, 105, 110, 115, 120(F), 115

Just a thought after watching that video...Women of Crossfit Calendar anyone? It would make a great fundraiser for the right charity. Just a thought.

M/35/190

135
140
145
150
155
160
185

Big hugs to my lil sister doin' her thang at CF Fairfax! So proud of you hon. You are BEAUTEOUS

115
135
155
165
175
185 (f)
185 PR

Only $56,000 left to raise!

You can invest in the Crossfit RRG, even if you're not a trainer. For those of you who have already donated, THANK YOU!

http://www.crossfitrrg.com/

db thrusters

35
35
35
40
40
40
45

Cleaning them was the hardest part. no gym access.. barbell is WAY better :) and I'm sure I could have gone a little heavier too.

25/F/145/5'8

95
115
135
145
155
165 (PR)
170 (F)
Yahoo for a new PR, first one in awhile.

modified it since i realized halfway through how weak my shoulders are

warm up
CFWU
65# thrusters x5
95# thrusters x3

115#
125#
135#
145#(f)
95# shoulder press x5
95# thrusters x5
105# thrusters x5

m/27/207/72

WU HSPU KETTLEBEL WORK

135
145
155
165
170
175
180

F/32/124

95
100 PR
100
100
105 Miss
105 PR!

165-175-175-165-170-170-170-lbs.

155,160,165,175,185,195,205
first time with this wod as rx'ed

M/28/214

165
185
195
205
215(F)
215(F)
215(PR)
215
205

Last PR was 210

Male, 36 y/o, 149#, 68"
95, 105, 115, 125, 135, 140, 140

in kilograms:

Bar x 8
40 x 5

50
60
70
72.5
75 (f)
70
72.5

Tyson
Yeah, man, it's all good. Just did a mini-Cindy at the beach: Mediterranean Sea, sunset, waves. Good times...I do, however, have to print up a t-shirt that says: "Sure, you can ask me about my workout... AFTER I'M FINISHED".

I was remiss before in my shout-out, cuz I missed 2 very important people: John Brown, my brother in all things squat, and Speal, who cured me of my stripper deadlift: hope you guys are well.

Ian

155
175
185
195
200
205(old pr)
210(f)

Pretty happy with this. 215 next time just have to be faster.

155
175
185
195
200
205(old pr)
210(f)

Pretty happy with this. 215 next time just have to be faster.

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

95 x 5
115 x 5

135, 145, 155, 165, 175, 185, 195(f)

I agree that the last minute of the video was a little embarrassing. Not Jasmine, but the camera work. Ive been slowly introducing my wife to CF and called her over when the video loaded. During the interview, she started chuckling, and said "yeah, all gyms are the same."

Damnit first double post! How did that even happen???

quick shout out to everyone at the trainer summit last weekend-

great to see everyone again and meet those who i had only heard about. what an amazing weekend, and a helluva wod! big thanks to dave, nicole, tony, jamie and mallee for making it happen.

go team 2!

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

Worked on Double unders, C2B Pullups, full ROM HSPU during the warmup. Hot as balls in the gym.

M/25/140/5'11"

125
135
140
145
150
155
160

80
85
90
95
100F
100F
100F
mental fails.. yuck.

Coach, thanks for all you do here! It is amazing and should never be taken for granted! God bless

105,125,145,155f,150,155,160f

28/m/65"/154lbs.

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

115,135,155,165(f),155,165(f),155,165(f),155

JC- 45,55,65(f),65,65(f),65(f),55

Got 165 half way up 3 times, but couldn't get full extension of the arms. Very frustrating.

135,145,155,165,170,175,180,135X4 (168)

As rx'd

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

cdlaforc(m/29/190/5'11") 135, 155, 175, 185, 185, 175, 175

kfharper(m/33/200/6'1") 135, 155, 175, 185, 185, 175, 175

31/5'6/145

First time doing heavy single thrusters. Did a bunch of warmup sets of 45, 75, 95--learned my lesson attempting a Fran cold a few months ago when I tweaked my back in the process.

115
125
135
140
145 (PR)
150(f)
150 (PR)

Thrusters 1x7

95#/105/115/125/125/125/125

245,245,250,250,245,225,235

115, 125, 145, 155, 165 (f)

I think I should have been able to get the last one and more, but was running late for a meeting. Did not get the rest between sets plus the only free weight bar in the gym at work is a curl bar. have to love that.........

175 185 195f 195 200(new PR) 205f 205f. Felt good, amazing what a couple good nights' sleep will do. Was really hoping for 205 so I could have bodyweight overhead..next time.

#44 Miller Time

If the weight and intensity is right, the thrusters will be hard.

I would suggest doing CFWU x 3, then perform the thruster WOD, and after the WOD do some skill work, like double unders, HSPU, Oly lifts, etc.

If you feel like you need more, make sure you scale up the intensity next time and maybe perform some 400 meter sprints between you skill work.

Hope this helps.

95
115
125
145
155
165(pr)
165

100,110,120,130,140,150,160

910 total
previous 895

M/39/150

1/3 cfwu, 135, 155
then,
185-195-205-215-220-225-235f

235 might as well have been 435 'cuz it didn't even come off of my shoulders. 225 was strong, oddly enough, but then that 10 lb just smoked me.

CFWU
Thrusters:
10X-30lb,40lb
5X-45,50
60
65
70
10x-20,30
5 minutes of running

Warmup:
5 minute run @ 5mph
CFWU
5 minute run @ 5-9 mph (1 minute ea)

WOD as rx'd w/2 minute rest:
115, 135, 145, 135, 145, 145, 145

Just for fun:
10-9-8-7-6-5-4-3-2-1 Knee to Elbows
10-9-8-7-6-5-4-3-2-1 Dips
10-9-8-7-6-5-4-3-2-1 Push Press (95#)
Time: 13:56

Thoughts: First time doing this WOD. Form really matters in maxing the weight. I need to work on my shoulder strength. I got the weight moving with good thrust upwards, but had lots of trouble on last third of the press to lock out.

m/20/5'8"/160

135-145-155-165(pr)-175(f)-165-165-170(f)-165(f)-155

Early PR, just missed getting up 175 and 170. Next time

Got my copy of "Every Second Counts" yesterday...

Freaking great!

Taking this week off and jumping back in with both feet on Monday.My body is thanking me but mentally I am missing it like crazy.

Warm-up:

1. CFWU x 3 (no pull-ups)
2. Recon Ron Pull-up Program
3. 100 Push-up Program
4. Burgener Warm-up

WOD:

5x45, 5x95

1. 145
2. 165
3. 175
4. 185
5. 195 (F)
6. 185
7. 190 PR

M/39/6'1"/250

we did 5 rounds of 3 thrusters.
95,105,115,125,135

Greg Amundson looks so tough in that picture.

135 - 145 - 155 - 165 - 175 - 185 - 195(f)

CFWU x2

Working on kipping pull-ups, from the gymnastics cert video I'm working on doing some simple swinging to get the feeling of swinging back and forth, and then tried doing some kipping pull-ups. On previous attempts, I don't think I was rocking back and forth enough, but this time I was working and I think I got a couple, but it's not something I'm used to, so it will take some more practice.

Thruster weight - This is my 2nd time doing thrusters and 1st time doing 1RM weight, so I started light.

95
105
115
120
125
130
135 (I guess this is my PR)

155
165
175
185
195
200f
200

Whats a thruster???

185 top load

25/M/155/5'11"

95
115
115
125
125
135
135
140f

My WOD Log on 21-15-9.com
http://www.21-15-9.com/users/10/calendar/5/28/2009#workout_639

Made up diane on the 5k day along with a 2 miler.Finally recovered.Can't wait to do todays WOD.

F/37/124
First wod: thrusters 1x7:
85
95
100
105
110
115(f)
115(pr)
120(f)
wod #2:
For time:
row 250m
50 box jumps, 22"
50 lunges
run 200m
50 kbs, 35# db
50 pp, 45#
200 single unders: 15:58- FUN!!!

worked with konantz
155lbs as rx'd

m/29/5'8/162

135-145-155-165-175-185-195(PR+25)

33/M/6'00/183

1x145
1x155
1x165
1x175
1x185 (Missed lockout)
1x185
1x190pr

M/34/5'6"/197

115lbs
135lbs
155lbs
165lbs
170lbs
175lbs
185lbs

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

warm up
10 ring pushups
20 ring dips
30 situps 40 lbs
30 back ext 40 lbs
10 dead hang C2B
10 wide grip kip
5 each way inverted grip pullups dead hang
60 squats

1. 100lbs
2. 110lbs
3. 120lbs
4. 130lbs
5. 140lbs
6. 160lbs
7 175lbs F,F,F,
I had only to lock it out over head by a few inches. Really close. This was my first time max on thrusters, I started out to light, but that is fine, I set a good standard for my self. I got greedy with the 175, I knew i could get bodyweight, I just wanted more.

M/40/6'0"/155
in kgs

65,70f,65,67.5,67.5f,67.5f,65

kg/lbs
60/135
65/143
70/155
75/165
80/175
85/187
90/198 (f)

135
145
155
165
175
185
205 fail
195

95,115,135,145,155,165,185(f)
first time doing thrusters
need more explosiveness to get 185

M/43/185/5'9"
95x5
115x5
135
155
165
165
165

M/39/175/6'

135
165
185
205
215
225 F
225
135x12

F/27/5'0"/108
95
100
105
110
115 PR
115
120 F x 2

m/38/5'10/156

I didn't have access to a barbell today so i used dumbells. Worked up to 2 58# dumbells (all that would fit, which apparently was enough) and did 1-1-1-1-1-1-1 with them. My left arm failed on a couple. I'm pretty much a skinny-ass mofo.

Never really did thrusters before except when i did twins the other day (with dumbells). Hopefully i can do more weight with the barbell version when it comes around again, can't tell if they would be easier or not.

m/35/155

1- 135
2- 155
3- 165 f
4- 160
5- 165 pr

105-115-125-135-145-155-165(PR)
up 10lbs

145
145
150
145
145
150
145

Wasn't feeling the love this morning. Tried 155 a few times.
Question:
Do we start thrusters from the floor or off the rack?
Or does it matter and you just make sure you remember how you did it for the next time you do it.

165,175,190,205,215,225,235(f)
love these 7x1 still aching from vested barbara though.good times

First time for this WOD, focused on form/technique:

135-145-150-155-165-175-185

Had extra inspiration today from my workout partner :)

m/20/202/6'

115
135
185
195
200
205
210(pr)

95
115
135
155
165 pr
175 failed to clean
170 cleaned but too heavy to thrust. I'm spent
115 x 3

Has anyone else noticed that there have been many max effort/heavy days the past few weeks? Looks to me that I should just drop CFSB and start doing the mainpage again.

m / 6' / 175

155/165/175/185/195(PR)/200(F)/200(F)

I hope, someday, I find some love for thrusters... right now, they're just hard!

m/36/214/5'11

CFT (from Sunday)
BS: 265
SP: 165
DL: 345

Total: 775(pr)

WOD
Thrusters 7x1
155-175-185-190-200(pr)-185-135

cfwux2
burgwux2

1rm thruster

wu sets
95x8,115x5, 135x3, 155x2
working sets
185-205-215-225-230-235-240(pr)

90 dumbell
100 dumbell
100 dumbell
115 bar
115 bar
135 bar
115x2 bar

185-185-205(epic fail)-185-185-185-185(fail)

195
205 (PR)
210 F
210 (PR)
215 F - better drive than 210 but not enough stability to finish press
215 F - out of gas
185

Happy with 10# PR today!

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

had to clean from the floor.

some clown was taking the only rack and doing 2" "squats" with 315lbs and a rounded back....

23/m/180
185(pr)-185-185-185-185-190-195(f)

First time doing singles:
CF warmup + 95 x3, 115 x3, 135 x 2

145-155-165-175-185-195-205

135-145-155-170-180-190-200PR

Burgener Warm-Up + 45x5,55x5 Thrusters

Thruster 1-1-1-1-1-1-1 reps
65x1,85x1,95x1,105x1 (I didn't like my form on this one, so I did it again),105x1,115x1f,115x1

I finished up with 65x10 and then cashed out with some yoga.

m/38/76/195

w/u CFWU, bar practices & 115#x3x3

135
145
155pr
160f
145
145
145
145 extra for f

Then to ensure I've got no leg drive for tomorrow:

3x:
5 thrusters 115#
10 SDLHP 115#

115
120
125
135
145
155
160

PR and very happy with the numbers. Wanted 150 so stoked to have hit 160

115
135
155
165
175
185
195
+ 20 lbs from last Oct :)

M/33/71"/194

CF WU

Bar x5
95 x5

135
145
155
165(PR)
170(F)
170(F)
135x3

Thruster Tabata with 20lb db for extra suck

SPARTAN STEEL!!
FOB SALERNO, AFGHANISTAN

M/22/5´4"/129

135
135
135
135
145
145
155 (PR)

not so much weight, but its more than my bodyweight anyway...
greetings from Monterrey MX

135 145 155 175 185 195 200

135-155-165-165-165-165-165(f)-155. Didn't want to end on a fail.

Prelim: 3 rounds of 5DL-5HPC-5FS-5PJ-5BS-5SJ, 45-65-95; 5 C&J at 135; DL5x5 315-335-335-355-335.

After: DB shoulder press, 3x10, 45-50-45; foam roller, stretch, 60 pushups just to make sure no survivors escaped. Note left shoulder much weaker on press than right shoulder.

m/42/163/6'
95, 115, 135, 140, 145(f), 140, 140
max last time = 130!

f/33/140/5'6"
45, 55, 65, 70(f), 65(f), 60, 65

135
155
175
175
175
190
190
205 (F)

M/22/6'2/160lb

135
140
145
150
150
155 fail
155 fail

185
195
195
205
205
215
220

Oh boy….not a good day

95-105-110Fx2-105-105-105-105-105

PR is 110, did not have it today.

*sigh* So here is the deal…I am feeling tired out, sort of sleeping through the night again but just went through a ‘nightmare’ phase, hungry enough I am grumpy, craving coffee everyday (used to only drink it on weekends and now it is all I think about), and all emotional, etc. Oh yeah, dizzy all over the place.

Is this signs of overtraining? Or maybe under recovery? Needing time off?

Erin

F/22/5'11/180

95
105
115
125
135
125
125

95#
105#
110#
95#
quit - trying to avoid left knee injury

M/34/6'0/250

500m row:1:37.6 L10 376.3avg watt
50 j-jacks (3 count)
15pushup
5pullup: (50#assist)
15 RC situps: FAIL 1rep (long story here!)
15 back ext: 250# (no proper equip)
15 squats

Thrusters Warm Up
5x45
4x65
3x85
2x105

Thrusters
1x135
1x155
1x175
1x195
1x205 FAIL
1x205 FAIL
1x185

Hi, just started CF today and did the thruster WOD, just wanted to know if I did this right.
Did 115/120/125/125/130/130/135 and did 3 thrusts for each one. Was this correct. Thanks.

WOW! Congratulations you guys on the new personal records. You guys sure know how to do it!!!

Well here is what I did, I didn't go higher because I haven't trained Peter and James for such a long time. If you were wondering Peter is my left shoulder and James my right HEHEHE!!!

40kg
50kg
50kg
50kg
50kg
50kg
50kg

Wow you guys are so strong I feel like I shouldn't put what I did here here, you know I should be in the baby department HEHEHEHE!!!

Anyways, take care you guys and good luck tomorrow!!!

Menco

Dang

I feel discouraged doing this WOD...

My shoulders are a weak point and I can only push up 140#...GRRR

Any tips?

m, 145, 27, 5'8"

as RX'd

145(f), 135, 140, 145, 145, 145(f), 140, 145, 140

got pretty mad in there today.....

M/49/175

185
185
190f,185
185
190f,185
185
185

Working on better rack through better flexibility!

33 yom 220 bwt

burgener warm-up x 3

thrusters
185/195/205/215/225f/225(new pr +5)/230 failed

crossfit football wod
30 back squats at bwt (225) )(broken 15/10/5)
200 m sprint
30 burpees
time: 6:17

1.5k run and 1xGAWU

60kg
70kg
75kg
80kg(f)
80kg(f)
80kg(f)
75kg(f)

misery...

cfwu
shoulder press 95#, 115, 125, 135(f)
push press 135, 145, 150
front squat 95x7

39m/6/186

180.185.190.195f.195.200.205

1000m row
cfwu x 3
thrusters
115-135-145-150-150-150-150
135 x 3
95 x 10

How should max thruster weight compare to max jerk or max press weight?

m/5'9"/215
1. 135
2. 155
3. 185
4. 190
5. 195
6. 200
7. 205 PR
no flexiblity in the wrist kills me

wrekemtek/25/M/183 lbs./71"

Results:
--------

Weight: 95
Weight: 105
Weight: 125
Weight: 135
Weight: 145
Weight: 155
Weight: 145

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/33/calendar/5/28/2009#workout_649

135
145
155 (PR)
165 (F)
145
135
135

m/36/5'9"/215
1. 135
2. 155
3. 175
4. 185
5. 195
6. 200
7. 205 PR
no flexibility in my wrists kills me

I heard the girl who won in that video has a 325 DL and 165 clean and jerk... she sure doesn't look like that kind of lifter, but that WOD was sure made for someone that can move some serious weight. Tried it myself last week in 10:26. Great to see it on video!

60,70,80,90,100,110,120

3 sets:
power upright rows 60lbs
one arm bench press 40lbs
side lunges 25's

90-95-100-105-110-115(f)-115(f)

Hoping for body weight...next time;)

Great to do this wod for the first time with my amazing training partner. Thank-you!

135
145
155
165
175
185
195

First time doing heavy thrusters - love them! I did these from the "racked" position - I noticed that some folks on the message board cleaned the weight before doing the thruster. That seems unnecessary to me, but whatever.

These were easier than expected, the hip drive from the front squat generates a lot of momentum that can be sustained at the "press" portion of this lift. 185 was close, and 195 was really close - needed to take a step to lock out. Next time, start heavier.

m/25/6.1/200

185-190-195-200(2*f)-200-205(2*f)-185

115
135
145
155 f
155
160 f
160 f

135
155
175
185
195 (old PR)
200 (F)

Wrists were starting to get sore, a little lack of flexibility.
210 next time!

95
105
115
135 (PR)
155(PR)
135
135

m/22/145/65"

Prev PR 155lb (bodyweight).

Today, first thrusters / heavy overhead at all since shoulder injury on 4/3.

65lb x 5
95lb x 5
115lb x 5
135lb x 3

155lb x 1 (f)
155lb x 1 (f)
155lb x 1 (f)
145lb x 1
150lb x 1 (f)
150lb x 1

Only twinge of pain occassionally on multiple rep thrusters, but muscles probably weren't prepared for overhead after nearly 2 months of no overhead heavier than 45lb (aside from handstand pushups last wk).

85kg, 87kg, 90kg, 92kg (pr), 94kg (pr), 95kg (pr), 97kg (pr)

Decided to change up a little.
Warmed up with barbell, then 115#;

WOD 135# Thrusters (3)(3)(3)(3)(3)(2)(1)

135
145
155
165
175
180
180

65
70
75
80
85
90
95

1st time with this WOD

125, 125,130,130,135(F),135(F),95 (for form)

as RX'd

165
175
185(pr)
185
190(pr again)
190(f)
185

followed by CFFB collegiate strength wod

Bench Press 5X5

225
235
235X4
225
230

First time doing thrusters, I have bad knees which hurt during the squat a bit.
135
155
165
175
185
195
205(f)
Hopefully after doing cf a while longer I can get my bodyweight up....only 3rd day straight w/ a WOD thrown in a couple times past few weeks

cfwu x 3

used dumbells - only go up to 52.5 lbs each, so 105 total:

105-105-105
105-105-105
105-105-105
105-105-105
105-105-105
105-105-105
105-105-105

Thruster WU
5 x 95 lbs

135
155
185
205
215
250
275 (PR)
285 (F)

29 yo male, 5'11" 270lbs

115x1
135x1
135x1
155x1
155x1
165x1
175x1 (fail)
175x1

i did 3 rounds of 10 thrusters @ 135# and 10 Burpees
= 4:58

185,205(F),205(F),200(F),190(F),190,190(F)

cfwu
WOD thrusters
100/110/115/120/125/130/135

120 max last time

Out of town, used DB instead of Barbell.
CFWU x 3 then
55,60,65,70,75,80. Previous max was 155, so upped my max by 5 lbs.

111
111
111
121
121
131 (fail)
131 (fail)
121
121
121

Wow I feel weak.

m/21/150/5'7

145-155-145-155-160-160-165f-165

no pr.

S/f

I cant believe that I am so weak lol, im a beginner

Warm up first then;

35 x 6
65 x 1
95 x 1
115 x 1 (cap for my weight set, barely got it up)
95 x 1
95 x 1
95 x 3

M - 30 - 5'7 - 165lbs

"Twins", details there. 24:19

M/35/6'/255

Buy in:

200M run 10 pushups 10 Back extensions and losts of shoulder stretching

Thrusters:

4 @ 65 lbs, then 3 @ 95 lbs.

7x1 of 135, 155, 155, 155, 165, 175(F), 175(F)
both attempts at 175, I lost my momentum just above my head. I don’t think I had the right form with opening my hips. I need more practice I guess.

Cash Out: just stretched

33/m/160

115
135
135
145
155
160 (f)
135

Can't seem to get my body weight overhead, maybe it is mental.

135,165,185,195,205pr,210f,210f

Hey you guys, Bryan here! 22 M 79kg

This one was a tricky one hehe. This morning when I looked at the program I thought to myself "what in the earth's name is going on" because this looked easy. At that point I had no idea what I was about to go through being new here.

So I am at the gym, already warmed up when I put on 60kg and thougt this won't be too hard. I cleaned the weights up and as I was going down ready to thrust it to the sky my body said..."this is too much" and I accidently farted sooo loud. I threw away the weights and felt extremely embarrassed but then I realized. Why be embarrassed? You are pushing your body to the limit in order to finally live a good and healthy life. So I went back in there and finished the training and didn't care that people laughed at me.

I am feeling like I am getting a new family here with you Cross fitters. You guys are awesome.

Take care.
Bryan

Re: today's video. I seriously thought the videographer was shooting for the "Front Range" logo since the top 3 were CF FR athletes.

I must be getting old...

M/23/6'2"/215

155/165/175/185/195/200/205

75#, 85#, 95#(pr), 100 fail x 3

M/39/6'2"/230

115/135/155/175/185/195/205F/200

m/17/150/5'7"
85
95
115
135
145 miss
135
145 miss

couldn't get a full extension on 145

145-145-145-145-145-145-145
solid. good form. next time. more weight. I can feel it.

D
@29's
135-140-145PR-150PR-155PR-155F-135(x2)

155,165,165,170,175,175,180

46/182

132
154
176
201
205
211
220 F

Still, a 5 lb PR at 211.
Then weighted step ups to a 15" box.
8 x 132
6 x 143
5 x 154
5 x 165
5 x 183

m/34/6'2"/250

135
155
180
200
225
240
250(f)
250 PR

Yum!
Crossfit warmup.
Worked up to 135 from 45 for thruster warmup
140
145
150(fail)
150
155(barely)
155
160(fail)
160(pr)
I underestimated myself, still though is 160 decent for a 16yr old? I need to work on my form for sure. I really like these though.

65x5, 95x5, 135x1, 155x1, 165x1, 170 fail 3x, 160x1, 160x1, 135x5

Front Squats 135x10, Back squats 135x10, 45x25 press.

Really need to work on the explosiveness of my thrusters and try to get strength back in my shoulders.

First time on the thruster WOD:

95#
115#
135#
155#
165#
185#
185# PR

Funny, since the smallest increments of bumper plates we have is 10#, so it definitely forced me to push myself, I think. I probably would have taken it much easier otherwise. But, I forced myself to do it and I'm glad.

30/M/170/5'6"
210 x 7

First WOD in 4 months...

nasty effin' shoulder injury arising out of WOD 04FEB09...

Nice to be back... neck is stiff but nothing like it has been...

7 Set of five thrusters @ 100lbs... plus a billion hours of foam roller... and a little skip rope.

Good to be back.

So, after a 5 month European Hiatus I am finally back to doing CrossFit. I operated briefly under the pretense that I would continue to do my own WOD schedule dominated by Body Weight movements and running; but that lifestyle quickly succumb to one far less wholesome, less healthy, but by no means less fun. So, with all of that behind me, I dive in once again!

I did a version of Barbra yesterday, which I will call "Barbrita," in honor of, which was just 3 of the five rounds with half the squats. Otherwise, walking today would have been out of the question.

The WOD for today went well, before I left I was struggling with a shoulder injury that kept me from going overhead with too much weight. So with all things considered I am happy with my performance.

91
101
111
121
131
141 - fail
141 - fail

I could have gotten the 141, but my stance and grip have gone to hell since I have been gone, and will take some serious adjusting to get back to normal.

95#
115#
125#
130#fail
130#
135# fail
135# fail

135 is my PR..just didn't have it in the tank today.

COOKIE~ nice CFT total girl!!

M/46/200/5-11

As Rx'd

135
135
155
165
185
185
200F

Felt like I could have topped 200 but need to work on technique, more explosive movement coming out of the front squat.

disneyland hotel only has 55lb DB, so...

DB Thruster

(2)55lb DB's

3 reps X 7 sets

It seems that DB's are harder to use than a barbell.

Maybe more stabilizer involvement; I don't know.

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd, sort of... Squat-Clean and Press

155x1
185x1
205x1
225x1
245x1
265x1 (Failed... got the clean, failed press)
225x1

Post CF: 1mile... 6min 06sec

185

38M/5'10"/165#

Warm-up: 3:00 erg row (736m); 17 ROM exercises; CFWU 1x15; BWU.

As Rx: 135-155-175-195-205-215-215.

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

New 1RM PR at 215 by 15#. May have been able to go a little heavier on last rep, but didn't have the confidence.

38M/5'10"/165#

Warm-up: 3:00 erg row (736m); 17 ROM exercises; CFWU 1x15; BWU.

As Rx: 135-155-175-195-205-215-215.

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

New 1RM PR at 215 by 15#. May have been able to go a little heavier on last rep, but didn't have the confidence.

M/24/183

As Rx'd:
155
175
185
205F
195F
195
205F
First time with this. Next time 205 for sure.

34yom / 214lbs

Thrusters: 1-1-1-1-1-1-1

155 FAILED
135
135
145
150
150
150

Still getting the hang of front squat shoulder placement, as well as the grip when transitioning to the shoulder press. Regardless, I have increased the weight I am doing comfortably, going lower on my squats than ever before, and feeling more confident than ever.

135, 145, 155, 165, 175, 180, 190(f)

No rack or bumpers...

m35/170/5'8

95
115
135
155
165
175
185

shooting for 200 lbs next time!!!

27 yom 6'2" 160#

Warmup

As rx'd with steel plates:

115-135-135-135-135-140-140

500m row cool down 1:56

Thruster

95
105
115
125
135(old PR)
140
145(new PR)

worked upto 225

135
165
175
185
195
205(F)
200(F)

160# x 7

didn't start counting until I reached my max, then did 7. Did a total of 6 before starting to count. Did 3 @ 155 and decided I could go higher. Almost failed on #7 but got it up.

CFWUx3x15

115
115
115
125
125
135
145 (PR)

get aggressive on hip drive and press

Thrusters

135
155
175
195
200 (f)
200
210 (f)
205

Did an extra set becuase I was convinced I could get 205...first time doing thrusters.

155, 175, 185, 195, 205(pr), 215(f), 215(f)

Got to 185 lbs (tied pr)
tried 195 lbs. (miss)

Adam R./26/M/150lbs/5'6"

Thrusters:
----------
set 1: 135lbs
set 2: 145lbs
set 3: 150lbs
set 4: 160lbs
set 5: 165lbs
set 6: 175lbs - F
set 7: 175lbs - F

3x3 Deadlifts
-------------
Set 1: 3x205lbs
Set 2: 3x235lbs
Set 3: 3x275lbs
Heavy Single: 300lbs

Haven't deadlifted heavy since this winter! It used to be my favorite lift. Felt great.

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/1/calendar/5/28/2009

Been dealing with a bit of a stomach bug since Monday.

70-75-75-85-95 (f-push jerk)-95 (f? super slow)-85

Not my best. Was trying to make sure I was going deep enough and getting a good lock out. I need to watch some videos of this again.

135
155
175
185
195(f)
190
195

Did the thrust behind the head b/c I hurt my hand somehow in the catch of the clean early on. In anticipation of missing tomorrow's WOD I did 50 burpee-pullups for time: 7:51 Not great but I'm gonna work on those.

CFWU x 2
Thruster warmup: bar x 10, 95 x 5
115
135
155
165
175
185
185
Wrist still sore from clean/jerk

At Crossfit Chula Vista
75,80,85,90,95(f),95(f),90

Loved this workout.

135-145-165-185-195-205(f)-195-205(f)

Just couldnt get that 205 but 195 a new pr
Crossfit rocks!!!!!

First strength WOD.

95
105
115
125
135F
135
140 (barely got my arms locked)

19/m/5'8"/156

Was hoping to rep my weight. That's now my goal for next time.

135
140
145
150
155
165F
160F

USAF 39/M/195lbs/5'11"

Thrusters:
----------
set 1: 135lbs
set 2: 185lbs
set 3: 205lbs
set 4: 205lbs
set 5: 225lbs-F
set 6: 215lbs
set 7: 225lbs

145 #

44/m/ relatively new to WODs
First time doing thrusters other than Fran so had to figure out my (limited) ability

Thrusters-
115
135
145f
145f
135 to get form again
140
145f but barely thus did extra
145 finally made it

then did four slooow rounds of Barbara.

Thanks to all the posts especially times (allows me to gauge) and advice (so I can safely improve).

145
155
165
175
185
190
195 (pr)

155 x 1
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1
240 x 1

M/28/165

155-160-165-170-175-180-185

PR

SueAnn #321 - shout out to CFCV!! those are my peeps :) I wondered who "sue" was on the board yesterday ;)

M/32/160 6'1

115
135
145
155
175
185 p.r.
205 x

41/150/5'8"

Thrusters 1-1-1-1-1-1-1
125
135
145
145
150
155
160 pr

m/48/177

Worked some skills practice into my warm up:

Pull Ups, Kipping, 10 reps, 2 sets
Bar Dips, 10 reps, 2 sets
Double Unders, 10 reps, 2 sets
Overhead Squats, 45 lbs, 10 reps, 2 sets
Handstand Push Ups, 10 reps, 2 sets

Then did the wod:

Thruster, 1 rep, 135/155/175/185/190(F)/190(PR)

Old PR of 180 lbs on 090128. All thrusters down to a D-Ball and locked out overhead.

After finishing the wod, I did the following 5-rep sets of front squats:

190/225/240(PR)

All reps down to a D-Ball. Almost lost my grip on the last couple of reps at 240 lbs. Probably need to stay at 240 lbs for another round before moving weight up on this exercise.

Mama and the kids took the day off.

M/30/5'9"/180

155
175
185
195
200
205
210 pr

Stoked, about 4.5 weeks outside of hernia surgery.

95x3
135x1

185x1
205x1
215x1
225x1, PR by 10lbs
235xfail
230xfail
230xfail

185x2

34/m/175

115,135,155,175,185,195,200f,135

WU then Thrusters 75#x5, 135x3, 165, 185 then WOD:

all cleaned from the ground,
195
205
215
225 PR
235 Fx2(failed on power clean)
225 F (no lock out)
225
215
205

previous PR was 200.

then CFFB Strength: Bench 225-255-275x3reps
then CFFB WOD 30sq,200m run,30 burpees 2:37
then CFE row 125m,rest 1:00, 8 rnds: 22.4-23.0sec

I'll find out tomorrow if I did too much today, shrug.

later,
b
m/32/5'8-1/2"/177

115
135
145
155
160
165 (PR)

1st time doing these w/heavy weight. I must say, thrusters are not my favorite. Good day...

m/37/195

135
155
165
185(f)
185(f)
165
165

Two weeks into crossfit and trying to force my self to work into it slow. Still getting the form down as well. Had to do them in the garage since basement too low, so I had to clean them each time. Could have done more weight but had no idea what my max would be and only carried 145 lb. up from the basement.

45
65
85
95
105
115
125
135
145
145

Did this after CFT... a bit tired...
95/135(PR)/140F/called it a day.

Nothing left in shoulders/legs. Need to work on flexibility and keeping bar stable and body back. Front lean wrecks form.

m/40/5'4"/141

115 x 1
125 x 1
135 x 1
145 x 1
150 x 1
155 x 1 (PR)
160 (failed to clean)
160 (failed to clean)
160 x 1 (PR)

Began each attempt with a squat clean.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Thruster 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Thruster:
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1
170lbs x 1-1
3 minutes rest per set
Foam roll after
Compared to 090128: 160lbs max, 4 minutes rest per set.

New to crossfit (this was my 3rd WOD) and this type of lift so I didn't do 1 rep max:

CFWU (minus dips)/5 min treadmil

45x10
65x7
95x5
115x4
115x4
125x3
125x3
125x3

KB snatch 45lb x 25
5 minute treadmill

Still workign fon form for thrusters so I wasn't worried about the weight but I am addicted.

Thanks to all of you for this great site!

29 m 175 5' 11
PR on thruster 235
OPTed out (haha) of the Thrusters so I could try and prepare myself for some metcons on Saturday for the last chance qualifier. SO I did FRAN
2:50 PR as rx'ed

M/29/6'/195
135-155-175-185-195-205(F)-205(F)-205(F)-195(F)-195(F)-185-185

M/32/5'4"/143lbs
1. 115
2. 135
3. 155
4. 165
5. 175 F
6. 175
7. 180 F

M/22/6'1/180

185
205
215
225f
225f

Called it after that. No PR.

First day back since quals, taking it slow still.

Matt: 105-110-115-120-125-130-135

Karen: 65-75-75-75-75-75-75

Took bar from rack position.

115-135-145-145-155-155-165(f)
aargh! so close this time!

m/35/5'11/175
95
115
125
135
135

Wasn't sure about what my max would be (only done 95# and #115 for several reps before this) so I did a 7x3 instead:

115x3
125x3
135x3
140x3
145x3
150x3
150x3

Got to work on my form and things felt pretty good.

15x2 pullups
15x2 pushups to finish the WOD

155
175
175
175
175
180 f
180 f

Thruster 1-1-1-1-1-1-1
still nursing a back injury

155
185
195
205
215
220
225

155-155-155-165-165-175-185

Felt really good. Had to clean bar to get it to chest, so that was a mildly limiting factor. Also, don't have bumper plates and needed to control weight for most of lift. Could probably do a little more, but at this point and really happy to be doing so close to body weight.

--> 175#

155-160-165-170-175-180-185

m/44/67"/170

155 for all. 4 from the rack and 3 cleaned from the floor.

165
185
195
205(f)
195(f)
195
195

125, 135, 140, 145, 150, 155 (PR), 160F
(68,54), (32,25)

155-65-75-85-95-200-205 all cleaned
6'4" 205 m 30yrs

155-165-175-180-185f-185-175

57 y.o. 154 lb 5'10
Today was a skill day. After the warm up. Did clean and jerks and then a Stage 4 Bruce Protocol.

155, 175(f), 155, 155, 155, 165, 175 (PR)

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

20/m/157/5'9

Just started recording today and wanted to compare results. Great lift today as well.

Thrusters 1(7)

115
135
145
155
165
175
185 (PR)

After work out: Burned out on thrusters at 135 lbs... (10 reps)

Goal is 205 next round!

age 19 bw 170
135/145/155/165/175/185/190 pr

As Rx'd:

155-165-185-190-195-200(f)-200(f)

First day back since Midwest Qualifiers, finally! I'm calling this a success since I tied my last PR and didn't black out in attempting 200! I thought I would have gotten weaker after not doing anything for a week and a half but I'm even! Woo hoo!

28/m/190

135-145-155-165-170-175-180(pr)

could have gone heavier

M/25/5'7"/158

First post, first official CF workout. Thanks in advance for the support!

Squat to below parallel, locked arms on top.

135
155
175
195
205F
205F
205F

Lee M/28/6'2"/205

75-85-105-115-135-145-145

Zac M/19/6'3"/180

45-45-45-55-65-85-95

155 155 165 175 175 175f 155

as RX'd

M/41/5'11"/205

135-155-165-175-185-185-195-200F-195F-185

Luke M/27/6'1"/203

155
165
170
175
175
180 Fail
180
185 PR

M/39/5'6"/185

Right forearm still bugging me. Went with neutral grip dumbbells instead of straight bar.

90
100
110
120
130
140
150 (biggest DBs -> 75#)

Legs OK. Forearm not real happy at higher weights, although problem only from getting them to shoulder and lowering again.

Thrusters
5 X 135
5 X 145
5 X 135
5 X 135
5 X 135

30/m/198

135
165
175
185
190f
185
190f
135x3

95
115
135
145
155
165
175 (pr!)

105
110
110
110
110
110
110

yeah. just saw the video. Not that I'll ever be at a game (or have a zoom-worthy chest, for that matter), but if I ever make it, I'll be sure to wear a shirt with a big fat arrow pointing from my chest to my face and the words "If you are reading this, look up."
I hope the videographer was thinking "Gosh, I'm going to give this affiliate some publicity." Maybe the ladies should get headbands that advertise the affiliate so the videographer could zoom in on our face and not try to frame our rack in the photo?

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: 5k Run 26:46 (yuck)

WOD: ME Thrusters

45 x 10 WU
95 x 5 WU
135 x 1 WU
155 x 1 WU
165 x 1 WU
175 x f-f
165 x 1-1-1-1-1-1-1

Cool Down: about 15 bar muscle ups and about 10 minutes of handstand drills working on active shoulders and hollow core with feet straight over head (no banana body)

Man, today my shakras must not have been aligned because I got yelled at by the gym staff three times, and I'm the nicest, happiest guy you'll ever meet. It's true that I was guilty each time and I did willfully commit the offenses but wow, they were giving me the stink eye all morning.

The gym manager (think Mr. Burns, Homer Simpson's boss from The Simpson's cartoon) actually made me follow him to his office before he told me what I did wrong. I felt like I was back in High School and I was going to the principals office. The thought of getting a detention from this guy made me giddy :-).

My first infraction was no shoes.... guilty, I was on a mat in the gym trying to complete a handstand push up without the aid of a wall.

My second infraction was cell phone usage..... guilty, I was looking at my "iMapMyRun" app for my iPhone.

My third infraction, the one that got me sent to the principals office..... I jumped out the window.... guilty.

On the window thing, I did get a real phone call and the guy marched over and told me to "take it outside" so I found the shortest route :-) When I got back in, well, the principal was there.

I was so pleased with what transpired today, a 42 year old man who is still breaking the rules, that I thought I would relay the story. :-)

Have Fun, Train Hard,

Billy

m/29/6'/165

120
130
140
150(f)
140
145(f)
150(f)ALMOST
150(f)had to try one more time

first time maxing out thrusters. still need to work on form. no rack so had to clean everything.

1 round CFWU
Jog 800m
1 round CFWU
BWU at 45,65,95
Thrusters 115x3 WU
135
145
155
160
165 (PR)
165
165

m/28/220/6'1"

135
185
185
205 (pr)
205
185
185

My first time doing heavy thrusters. My form definitely needs to improve - the movement is bothering my shoulder.

135
155
165
175 - felt great, so the
185 F was unexpected.
135
135

Long day, nice to finish with a PR.

125#
130#
140#
145#
150#
155# (PR)
160# (PR)

~Never Quit!

75

m/63/197
Thruster 1-1-1-1-1-1-1 reps

135-146-151-157-157-162-168 PR!!

M/40/186

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

185-185-190-195(failed)-185-190-195-195(f)-195

Still getting over this sprained wrist and this did NOT feel good.

Busy couple of weeks, glad to do a WOD again today vice a 'throw together' workout.

Thrusters maxed at 195, missed at 205, with more time would have gone to 197 and worked up with smaller increases - next time. Paul

155, 175, 185, 195, 200, 205(f), 205(f)

Compare to:
081101 - 115, 135, 155, 170, 185, 195, 200

Topped out at 70 kilos, did a bunch of singles at 67kgs.

135lbs
165lbs
185lbs
200lbs
205lbs(f)
195lbs
195lbs

m/30/6'0/190
First time with these

12 lb Wall Ball:6-5-4-3-2-1 1-2-3-4-5-6
Run 800m with 12 lb wall ball

Thrusters
WU:
65 x 5
75 x 3
75 x 3

105
115
125
135
140 fail
135 fail
130

Never done these before and my shoulders are definitely weak + slight impingement in right (enjoying Kelly's videos, hope to see a good shoulder warm up one day)

so I pretty much sucked at them but am determined to set a new PR each time without worsening the shoulder.

85-105-115-115-115-120-120

No squat racks to had to clean from floor.

F/22/5'6"/142

Fran rx'd

6:31. PR by 1:29

49/m/143
125
135
145
150
150
150
150

95
105
115
125
130
135 F
135 F
125 for my pride

2nd WoD of day - CFE.
10 x 100m sprints with 90 secs rest between each sprint.

Sucked.

All 100's under 18 secs (as if that were an accomplishment). Calves are destroyed.
16.11, 17.58, 16.98, 18.03, 16.88, 17.87, 17.67, 17.84, 17.18, 17.68.

Paced off the 100m using my old pace count from infantry school.

80
85
95
100
105
115
120

65
70
75
80
85
90
95

65x5,115,135,155,165,175 pr,185f,180f
65,85,105,125,135,155,160 1/28/09 post knee
95,115,135,145,155,165,175f,175f 4/28/08.

10 min ellip wu 20/20.

MarkC/54/M/180/5'8"

Results:
--------

set 1: 135 lbs
set 2: 145 lbs
set 3: 155 lbs
set 4: 160 lbs
set 5: 165 lbs (fail)
set 6: 160 lbs
set 7: 165 lbs

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/28/2009#workout_653

115
125
135
145
155
165
175

125
135
140
145
145fail
145
150

M/40/173

95
105
115
125
130
miss 135
125
125

thrusters x 1

115lbs
135lbs
145lbs
155lbs
165lbs
175lbs, fail
170lbs
170lbs, shaky

170lbs 5/28/2009
145lbs 1/27/2009
150lbs 11/1/2008

m/33/165/5'9"

CFWU

100
105
110
115
125
130
135

135
155
175
185 - fail
175
175
175

Jujitsu today

95
115
135
135
135
135
135

I'm sure I could have gone a bit heavier, but I liked my form.

70kg - 80kg - 80kg - 85kg - 85kg - 90kg - 95kg

Eric M/34/170/5`8

135
145
155
165(pr)
170(pr)
175(fail)
165

Greg M/32/207/5`9

165
185
195(pr)
205(fail)
205(fail)
195(fail)
185

22 / M / 5'9" / 135lb

Michael, scaled to
3 rounds of
Run 800m
35 back extensions
35 sit-ups, unanchored, on the floor

36:08

Only eight seconds better than last time--pretty disappointing. I can't seem to run faster than nine-minute-mile speed without getting sick. I'll have to keep working on that.

40 m/5'9"/195

2 mile run

cfwu

145
145
195 f
165
165
165
165
165

145x8 front squat

olympic wu/practice form

this may have been answered already as I dont have all night to read all 400 comments....but I was standing next to Jasmine during the interview after that WoD and I can tell you that Sevan is the cameraman. Jasmine is a tall girl and Sevan (your awesome bro but) he is not so tall....so when he gets tired of looking up thats just where the camera ends up... Im sure he didnt do it on purpose ;)

M/19/6'4''/190

145/155/165/175/185/190fail/190pr

165/165/170f/170/170/175f/170f/165

This was a good practice with thrusters but sucked at the end.

The only time I've ever really tried thrusters was with Fran.

my loads:

115,135,145,155,165f-160, then tried 160 one more time and was only able to do the front squat portion of it because I got a bad kink on the left side of my neck. This sux.

This reminds me of when I first started working out. I was doing neutral pull-ups and my neck cracked and got a kink in it. Come to think of it, I think the kink is in the same place as before. Oh well, I'll just sleep it off.

CrossFit!!!

155
165
170 fail
170
175 fail
170
165

First time maxing thrusters
135
145
155 no good
155
160
165
170 current pr

135
145
155
160
165 fail
160 fail
155 fail

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu, warm-up thrusters 10x65#, 5x85#

WOD:
95-115-125-135-145(pr)-150(f)-150(f)

m 6'1" 240lbs
135-145-155-165-175-185-195(fail)
gotta really work on form. just started crossfit back up finally. ready for tomorrow's workout!

135
155
185
205f
205f
205f
205

Low weight. 125#. Back was hurting.

45/55/65/75/85/95/95
PR
previous: 80

Scaled to 5 sets. 65#. My very first WOD

125
145
165
185
195-f
195
200

m/22/5'7/153

88 x5
110 x2
121 fail
121 fail
121
121
121
121

70
70
80
80
90
100
100

I was using dumb-bells for the workout...not sure of that makes it easier or harder. Actully, when I was doing the last set, I tried 110, almost had it, but failed to lock out the left arm. When I went back to reset the weights, I actully reengaged the left dumb-bell to about 70 lbs instead of 50 (I use Bowflex Select-Tech)

Funny thing is, when I thought it was 50 lbs and I was actully lifting 70, I almost had it.

Mental Toughness. Ooh-rah!

Do work, son.

115-135-165-205-225-255(f)-225-225

135
175
205
225
235
235
225

135
155
175
185
195
205x2

160
170-fail
160
165
170
175
185-dipped knees slightly to lock out lift.

115,125,135,145,150(f),150,150,150(f).

Did not do full squat clean this time. Was in a bit of rush to leave for baseball.

M/29/6'4"/200
Previous PR 161

Rx'd

141
155
165
175
185
190f
190 pr

F/27/111

55-65-65-70-75f-75f-75f

29/M/6'3"/192

as rx'd

115
135
155
155
155(fail)
155(fail_
145

That was really tough stuff for me... I still need to get used to all these full body workouts... Whew... lol

165
185
195
205(f)
195
205
205
205

After:
3 across on front squat, 225#
3 across, back squat, 275#

165
185
195
205(f)
195
205
205
205

After:
3 across on front squat, 225#
3 across, back squat, 275#

1 135
2 155
3 175 (F)
4 155
5 165
6 170
7 175 (F)

For now, I lack the upper body flexibility to do this exercise properly with a barbell. Substituted with DB thrusters.

50# DBs x7
60# DBs x2
50# DBs x7,7
45# DBs x8
40# DBs x9
35# DBs x10

situps

pretty weak workout today overall

m/31/159

145, 155, 160, 165-f, 165, 170-f, 170-f

115
135
145
155
155
160
145

cool down with 135 x 10

f/25/5'9/135

65
75
85-f
85
95-f
95
100-f

kind of in a slump on strength days. i think i'm afraid of a lot of weight going over my head...

m/37/200/6'3"

95
115
125
135
140
145
150

Still working on form, pretty happy with initial results. Warmed up with jump rope, pull ups, and 10 barbell thrusters, then 3 at 75#.

M/35/186/5'10"

155
175
175
185 pr
195 pr
195
200 pr
210 (f) bailed out before lock out

Used iron plates before at globo, big difference training at our box with bumpers...

M/30/189/6'
155
165
170
175 pr
180 (f)
180 (f)
170

115-125-135-145-150-155-160F

Grizzly:
20-30-40-45-50F-50F-45-45

First attempt at these...I dig 'em. :)
95
105
115
115
115
115
115
125 fail but so close! lol
f/30/125

36/M/6'3"/225

100
120
140
150
145
145
145

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

45kg, 47.5kg, 50kg, 51kg(pr)(happy dance), 52.5kg(f)
(pi**ed off dance), 50kg(f), 45kg, 47.5kg, 45kg

Also did Day 3, Week 1 R s/p, day 3 burpee challenge and a P Wod of 15 - 12 - 9 Hang Power Snatch and GHD Back Extensions. Should have been 21 - 15 - 9 but only had a couple of minute till we got kicked out the gym.(liked this one, thanks for not making it burpees). Time 3 min 52 sec

Slow doing the Thrusters as there was 4 of us using the rack. Half of Dumb and Dumber came in wearing tight white shorts, which were too tight round his thighs to squat, so he had to tuck the ends of his shorts into his pants. Could not stop laughing looked like a giant nappy.

Also think Tommy had budgie seed before he came to the gym, could not get a word in.

Good Fun

178/m/22

52kg
57kg
62kg F
59,5kg F
57kg
57kg
59,5kg PR!

178/m/22

52kg
57kg
62kg F
59,5kg F
57kg
57kg
59,5kg PR!

as rx'd

form was weak on a few: some were almost push jerks

150, 185, 195, 200, 205, 210 (PR), 225 fail, 205

partner: new pr 105

C-
worked my way up to making one at 150 and failing one at 150

22/m/6'0/180lbs

135 for all.
working on form before working on weight.

I have switched to a skills based warm up. I just work for a few minutes on each skill until my body feels warmed up and I am focused for my WOD.

Kipping pull ups
Back squat - 45lb bar
Front Squat - 45lb bar
Power cleans - 45lb bar
Push jerk - 45lb bar

I need to add handstands, muscle ups, and finish it off with some light abdominal work.

First time doing heavy thrusters so I started with the bar and did warm up sets until I hit 135 then it looked as follows.

135, 135, 140, 145, 150, 155, 160, 165, 170, 175, 175, 175, 135

Then I did 20 more front squats with the bar because my form had been weak, and finished with 100 presses using the bar. I really need to work on my form with the thrusters. I was doing push presses at first.

155-165-170-175-180-185-200

*Started too light, and ran out of reps...could have tried at least 210

rx'd
135
155
175
195
215(f)
215(pr)

CFWUx3
135x5
145
150
155
160
165
170

Mark: 1 RM Front Squats x 7 due to elbow tendonitis.
155/160/165/170/175/180/185/190

Theresa: 1 RM Thrusters x 7 =
85/90/92.5/92.5/95/95/97.5/100(!!)/102.5(!!! what the heck, I was feeling good and wanted to best January's dismal results)

140 lb DB Thruster (bars were all taken)
95 lb barbell thruster
135 lbs
155 lbs (failed on clean)
135 lbs
135 lbs
135 lbs
135 lbs x 3 reps

135 was definitely too light, i need to work on my cleans

27/m/175/6'

31/65"/215/m

frist time for thrusters. didn't have a squat rack, had to clean the weight from from the floor with a 25lbs curl bar to start.

135-145-155-165-175

m/38/185

185
205
215
225f
225f
135x10

finished w hspu's

Well.. both of us did a lighter version of this due to ouchies..

58/M/201 - Thrusters 7x5 - 45,65,75,85,95,105,115

48/F/125 - Thrusters 7x1 - 45,45,45,45,45,45,45

135
155
175
185
190

115, 125, 135, 145, 155, 165, 175f

24/M/185

155
165
175
185
190
195
200

35M142

First I did a warm up of 10 seated bench presses at 90lbs, then 500M rowing in less than two minutes. I started the thrusters with two sets of 10 at 52lbs. Then I started the WOD and did 62-72-72-82-82-82-92. That last one at 92 on the first try I wasn't able to raise the bar above my head, so I went down again and pushed harder to go up and did it. I didn't feel worn out enough after that so then I ran 2.5KM in 11:16.

as RX'd
Warmup set 10X67#
133#
155#
177#
177#
199# (fail)
177#
188#

135
185
190
195
200
205

135-155-175-195fail-195-205fail-205fail

I was a bit pressed for time yesterday so I rushed through a 3x5 thruster set instead of a 1RM.

CFWUx3
115x3
135x3
145x3
155x3
160x3

95 x 10
115 x 1
135 x 1
155 x 1
160 x 1
form got sloppy here so I worked back down
95 x 10
95 x 8
95 x 8

149-159-169-179-188-198(F)

Just didn't have it. Didn't go for the 7th rep, went into the MU up WOD.

m/22/167/6'

135
135
135
135
145
145
155

10lb improvement over last time at 200lbs should/could have gone 210ish.

rest then cfe bike 8 1km sprints with 2min breaks

toasty

A day late. First time for thrusters.

95#x10

135#
135#
185#
195#
195#
205#
205#

m/23/160/5'9"

Pwr clean to thruster

135 (4)
155
185
205
210
215
215 (2) Clean limited weight increase

29/05/09
M/33/80kg
70-72.5-75-77.5-80-80-80

95
95
105
105
115
115
125

followed by a mile run 6:31

WOD Thrusters 1-1-1-1-1-1-1
62.5k,62.5k,65k,65k,67.5k,68.5k,and finally 70k, p.b.
lots of missed ones @ 70k ,but i wouldnae let it go !
then did a quick couplet of HPS/GHD B/EXT,15-12-9.instead of 21-15-9 as gym was closing, 2.25.
Budgie seed ! i think he ate a bloody parrot,never shut up,had to tell him to get on wi it so we could get the wod done !

M 37 5'8" 180
95,115,135x5

135
still working on form

135
155
175
185
195
205 pr
215 f

135-155-165-175-185-195*pr*-205*f*x3

115
135
155f
135
145
150
150
155

M/26/5'7"/163.2

As Rx'd
135
145
150
155F
155
160
165PR

135
155
160
165
170
175(f)
175PR

Comment #26

Don't remind me.

30 yom, 185 lbs

165, 175, 175, 185, 185, 185, 185 lbs

Did this after 30 mu's for time

32/m/6'2"/205

Reduced to 5 sets, then did a half WOD from CF Football. Cleaned each rep from floor (no rack).

165
185
205
215 (match PR)
225 fail, but did set clean PR
Cleaned 230 (new PR)
205

Half CFFB WOD - 5 rft of:
3 Deadlift - 275lbs
6 Ring Dips
9 Knees to Elbows

7:21

Surprisingly DLs were easiest. K2E's were tough at the end.

Phil 4:13

today: 155-175(f)-170-175-195-205-205

last: 185 max

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

39/5'11"/178
133
143
153
163
168 (PR)
153(2)

115-120-130-135-140-145-150

125/135/145(M)/135/135/145(M)/135

135-185-205-205-205-215(f)-225(f)

not so bad, considering my feet were out of commission for ~3 months, with attendant lower body atrophy. (muscle ups are way easier now)

155-175pr-185f press-155-155-155-155

155 was previous pr...looking good for the next time around

30m/158/69"

135/145/155/165/175(pr)/185(f)/180(f).

Jason
185(pr)

(all in KG's)
60, 70, 80, 85, 90, 92.5, 92.5

135, 150, 150, 160, 165, 175, 175

CF Football WOD
3X5 bench 205,
then for time,
30 reps of 185lb squat
10 burpees
400M sprint on treadmill at 1.0 grade
8:45

23/m/5'6"/163

115
115
125
125
135
135
140

165-175-185-205-225pr-225-225f

155
165
175
185
195F
185
190

The thruster is not one of my favorite movements, but I'm pretty happy with my numbers today(first time doing this wod). Worked on my snatch form after the wod. Good times.

Kelli
85-85-95-105-100=100-100

Greg
135-135-135-135-135-135-135
Tech practice

F/45/5'2'/130

55-65-75-85-95-105(f)-100-100

m/28/210/6'4

105
115
125
135
145
155
160 - PR

M/33/70/170

85
95
105
115
125
135(f)
125
125

WU: 75 single unders, 15 double unders, run 400m x 4 rounds, Thrusters 45x10, 65x10, 95x5, 115x5

WOD: 145, 155x6

without a squat rack or bumper plate, its hard to go max and risk ruining my floors. soon i'll have my lifting platform and some bumper plate.

for today. warm up.
thrusters
95x3
105x4
105x4
105x5
105x5
105x4
105x3

back squat 135 x10 just for extra

M/24/160#/5'7"

Missed today because of concert - see back one more WOD

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

185, 185, 195, 195, 205, 205, 215F, 215F

Start at 200 next time.

Shoulder Press: 135x5, 140x5, 140x5, 140x4, 135x4

m/40/67"/185#

cfwu x 2

155 x 1
165 x 1
170 x 1
175 x 1
180 x 1
185 x 1
190 x f

cash-out

135# cleans x 10

35M193
135 155 165 175 185(PR) 190 195

worked up to 345 DL (PR)

36F123
45 55 60 65 70 75 85

95
115
135
145
155 (PR)
fail
135
145

my balance became an issue once over 135, felt like I was tipping forward. Suppose it's normal, just need to do it more I guess.

Painful TDY meetings ended early and snuck off to Gym before painful flight home to DCA and 3.5 hr delay due to T-storms.....

CFWU x 3 non standard

Limped thru due to elbow.

95 x 3 warmup

95
115
115
125
125
125
135

Really pretty easy as took it easy due to injury

no rack, cleaned from floor.

70kg
75
80(PR)
80
80
80
80(176 lbs.)

happy to reach bodyweight. fried the leftovers with a few light sets of deep squats and push presses.

EJ
M/36/170
175,185,185,190,190,195NOT SMOOTH,195F
EJ

EJ
M/36/170
175,185,185,190,190,195NOT SMOOTH,195F
EJ

m/48/175

135
145
155
165
175

135
145
155
165
175

m/39/158
155
185
195
200
205(f)
200
205

185x3
205x2
215x1
225x1

145
155
185
195
205
210-tipsy
210

m 180 36

155
155
155
165
165
165(f) failed press
165

WU ROM; Shoulder work with bands
WU Thrusters 45x5; 65x5; 85x3;95x3
WOD
105
115
125
135
145 (f)
135
135

@ CrossFit All In,
95
125
145
160
170
175
180

135
155
175
185
195 (f)

First time doing max weight thrusters

40
50
55
60
65
67.5
70 (miss)

29/m/64kg

50/55/60/62.5/65(PR)/60/60

Loved it. In lbs:

133
144
155
166
177
188
199
210 (fail)

21/m/222lb/6'2"

135
145
155
165
175
185
195

32/m/210lb/5'9"

135
145
155
165
175
185
195(fail)

115
125
135
135
140f
145
150f

140
160
180
190
205(bf)
205(f)
205(bf)

m/ 26/ 200/ 74"

185
205(PR!)
205
205
210(f)
210(PR!)
215(f)

105 135 155 165 175 185 190

AL 42/170lbs/68"

Power cleaned from floor:

155, 160, 165, 170, 175, 180, 185

M/39/194

Power cleaned from floor

65, 95, 115, 135, 155, 185, 205. Started way to low.

Red 7

115, 135, 135, 145, 145, 145

Back after being away too long.

500 m row - 1:58
CFWU x 3

Thrusters:
Worked up through some warmup sets to

145
150
155
155
160 (PR)
160
160

Felt pretty strong, but shoulder problem is limiting factor. This was still at the edge of my current ability.

155
185
205(F)
185
195(F)
185
190(F)
185

175-175-175-175-175(f)-165-165

posture and top end of the movement were the limiting factors, felt like I had some more left after this so then did the same, but 3 reps each for 5 rounds at 135

24/m/175

135-155-175-185-185-190-195

135
155
155
165
175
185
195

95
115
135
155
165
175 (pr)
175

107
117
127
132
137F
132F
132

first time maxing on thrusters

95-115-135-135-155-155-175

M/24/153 GregAwu

After benching -
115,135,155,175,185

155/175/185/205/210/215(f)/215

DU practice afterwards.

95
115
135
155
165
175
185(F)

45
65
85
95
105
115
120(f)

It's a shame the sign over the squat rack 'No Slamming Weights'

kgs
70
75
80
85
90
95 (pr)
100 (f)

135
155
145
150
155
160
165

155
165
175
185
195
205
210 (PR i think)
215 (f)

Fist time on this WOD

95
135
165
175 (F)
170
175 PR
170

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

140-145-150-155-160-165-170 (PB)
------------------------------------------
Compare to 090128

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

115-135-135-155(f)-135-145-145

115
135
165
185
195 F
190 PR

Thurster
45x5, 75x3, 95x3, 105x1, 110x1, 120x1, 125x1, 135-fail, 125x1, 125x1, 125x1

130
140
150
160
170

225, 275, 295, 315, 335(failure 2x), 345, 335, 335

As rx'd, in kgs

50
60
65
70
75
80 (PR)
82.5 (fail)

KG's

63
68
73F
73F
68
73F
70.5

28 m 198

1 95
2 105
3 115
4 125
5 135
6 145
7 155

First time with this WOD.
095
105
110
115
120
125
130
135
140 fail
140 fail

M/26/170
135
145
155
165
165
165
165

160
165
170
175
180
185
190
195f

7x60K.

All the weight I have. Next time this comes round, I'll do a couple of reps each time

135, 155, 185, 185, 200

CFWU

Thrusters

115-115-120-120-125-130-135

m/36/6'4"/94kg

70kg
75kg
75kg
75kg
80kg (f)
80kg (pb)
80kg (pb)

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

135-1
155-1
175-1
185-1
195-X(couldn't get the press)
185-1
185-1

M/33/71"/177

(lbs)
65
70
75
80
85
85
85 - Maybe could have gotten 90

Crossfit warmup

WOD as rx'd

1. 60kg (132lbs)
2. 65 (143)
3. 70 (154)
4. 75 (165)
5. 80F (176)
6. 75F (165)
7. 75F (165)

Warmdown with 60 x 5

I have been doing handstands and hanging L-sits after every other workout for a while now as well.

105, 125, 135, 140f, 125f, 105, 105

Feeling pretty weak, and the right shoulder hurts pretty bad.

WU
95/3 wu
135/1
140/1
145/1
145/1
150/1
155/1
160/1
M/48/188#/72"

feeling flat recovering from a cold

CFWU x 3
Thrusters
50kg
55kg
60kg
65kg
70kg

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener
135,145,155,165,175,185-F,180-F,175,180.
Last 180 felt good. Good explosion from hips. Lumbar curve, core pretty tight. Going down quicker seemed to help w/explosion.
1/28/09: 135,145,155,165,175,185-F2,180,185-F

Endurance:
Treadmill: 10 100m sprints on treadmill. Mostly on max setting of 13.8.

23.m.140.65"

as rx'd
180, 180, 180, 180, 180, 180, 180(PR)

Last Time/PR:
165, 165, 165, 165, 165, 165, 165

135, 155, 175, 195, 200, 185, 185

then 135x10

95
115
125
135
145
155
165

as rx'd:

7x1reps: 60; 65; 70; 72.5; 75; 77.5(f); 75kg

55
65
75
85
90
95
100-F

145, 165, 185(tied PR), 205(f), 185x3

CFWUx3
145-155-165-175(tie PR)-180(f)-170-170
(135-175 last time)

M/40y/68"/157#

75, 85, 95, 105, 115, 125, 135f

Nice because I've never done 1RM for Thrusters.

95
115
135
135
145
150
155(f)

cfwu -pu's

115, 135, 155, 165, 175, 185, 195(f), 195(f), 195

First time!

135
135
155
185
205(F)
185
185

95
95
105
110
115
120 - PR
120

Can't risk an "F" until I have access to a facility with rubber bumper plates. Don't want to get kicked out of the gym.

600

30 m
135
155
175
185

145- 500. M row

115
125
135
135
140 - Fail
145
150 - Fail

m/178cm/89kg/33y
50kg (110#)
60kg (132#)
70kg (154#)
70kg
70kg
80kg (176#)
80kg

28/m/190

185
190
195
200
205
205
210-fail

Maxed out at 140.
Failed at 150 on 7th try.
Overhead is still a huge limiter for me.

95 105 115 125 135 145(f) 135
try for 145 next time

as rx'd: 185lbs x 7

115
135
150
155
165
170 (pr)
160

34 yom 200 lbs

Quick warm up.
135-185-185-185-205-225(PR).

Only did 6 reps, ran out of time

cfwu x 2 + (in kilos) 45x9,50x6,55x3 & 60x2
65
70
75
75
77(f)
77
79
81(f)

31/M/190

as rx'd

115
135
135
145
165
185
210 - fail
195

@ 110609
35
37,5
40(f)
40 (f)
37,5 (f)
3x 35

well...

warmup

115
135
140
150
160
170(f)
165(f)

On 16 June 09

135-155-160-165-170-175-180f-165

140, 150, 155, 160, 165, 170, 170(f)

M/26/6"/172

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

I really wanted to hit at least my bodyweight, next time.

Finished with a few 7 degree incline sprints. Looking forward to PR ing tomorrows 120 pu's and dips though I wish I had rings.

M - 17 - 200

135
155
175
185
205 (pr)
215 (pr)
225 (pr)

135
155
175
205
225
245
265 not really smooth motion, but locked it out.

135
145
155
165
175
185 (jerked it)
195 fail

115
120
125
130
135
140
140

135
145
155
165
175
185
195 (miss)
195 (miss)