My B-Day W.O.D. Can't wait to do it with the group!

awesome. one of my weaknesses and one of my strengths.

this is my kind of wod!!

This should be interesting. I can rip through DU's but Thrusters tend to suck pretty hard. Let's have some fuunnnn-uh

Not to good at DU at all...should I sub Tuck Jumps?

Happy Birthday Mikey, mine is on Monday. I am looking forward to this, I have been practicing on DU's quite a bit.

Looking forward to this, pretty new at CF but love every min of it.

way to go zach! excellent marketing too. i'll just throw this out there from an old man who didn't qualify but everyone needs to not train as though the games will be like they were last year. better train some long stuff too.

THATS MY BROTHER ON THE LEFT! HOOAH!

Our gym is closed on Sundays, does anyone have a good alternative for thrusters that can potentially be done outside without weights?

Thanks for the early post, looking forward to the WOD tomorrow

This looks so evil. I can't wait!

breathing should be quite a challenge for this one

#10 dfenichel,

Thrusters are a tough one to duplicate without weights. Handstand push-ups and wall balls come to mind as similar movements. You could also try burpee pull-ups or inverted burpees with a handstand push-up worked in.

Tonight's wod -
Row 500m - 21 thrusters w/#25 dbs, row 500m - 15 thrusters, row 500m 9 thrusters - 10:22. Dare I say the thrusters are getting easier? :) Last set unbroken.5k walk with my 8 year olds this morning. Good job K&K!! Mommy is PROUD!! Happy Bday to #1&6 GO FRAT GO!!!

Eric Gohl, I challenge you to this WOD. I can finally do a thruster as Rx'ed! :)

Been too busy to post this until now, but had the pleasure of attending the Gymnastics Cert last weekend at Jeannie's Beach CrossFit. I can't begin to brag on Tucker enough! Take my word for it and go to this cert. You'll not only be a better CrossFitter by learning from him, but he'll give you an education on how to treat people. Thanks Tucker! And thanks to Jeannie (not Jennie, haha) for hosting us, ya'll are great! You and Nick make sure to holler at me when ya'll are heading south for a few days! Shalom.

Sorry, I just started following workouts. Just to clarify, those thrusters are with 75# dumbbells, correct? As opposed to 75#s on a bar.

Eric you been called to the mat - better bring it!!! Go get em, luvie (Herm)!!

nice DU's suck though
need work on em
just got done with todays WOD cant wait for tmrw
crossfit is addictive haha
get some!!!

Herm-
Challenge accepted! I hope you stink at double unders! lol (for my sake)

A sub for double-unders? Box jumps?

what's a sub for DUs?

Evan/Rob/Anyone-

Sub for double unders is tuck jumps. Most subs can be found in the FAQ section. Have fun and enjoy!

my son is on left. doing great work in Afghanistan.

Rip is the man.

For all of Rip's hilarity dished out in daily doses, check out this site someone (not me) made http://ripquoteoftheday.blogspot.com/

WHAT??!!!! HERM VS ERIC???!!! Careful Eric that man is fire up Herm will hit that WOD as an unleashed beast!!!

Have a good competition NO LOW HITS!!! Haha!!

FRAT RULES

Yeah Zach! Nice strip workout (oo that does not sound good lol) Awesome job, I love the idea of working out in public, good recruiting drive!

Shannon (sister), JT (dad)... you must be so proud. Great photo, what an experience. High Speed.

Congrats on making the qualifiers Zach! We'll be there to root you on. Great video! Continue to train hard my friend.

Go Zach! IT was brutally hot that day in Vegas I recall. That was awesome!

WOW Zach I'm thinking it would have been alot cooler if the Bellagio water show was going off in the background while your working out!!! Better timing next round!

Blue Spaders, good work getting Coach to post your pic; now if only you could get him to incorporate your 200m sprints into the WOD and you'd be set.

#18 Tim

It means 75# total-a bar with 15# on each side.

Suzanne yes it means the 45 pounds barbell plus 15 pounds on each side that's 75 pounds =) have a great WOD....big hugs

Sorry Suzanne, you were explaining it to #18 Tim my bad...big hugs

how much do the specialty certifications cost?

ketlebell
nutrition
basic barbell
olympic lifting
rowing
others

is it the same as the level 1 cert?

Post Workout Stretching

Newcomer to crossfit, is there a standard post workout stretch?

that was tough. no air at all and my weakness was on display for all to see. i am so bad at thrusters

as rx'd (rounded up to 35kgs - 77#)
13:00

Crossfit on the front page of the Sunday Seattle Times... Here's the online link to the article and a video taken at the NW regionals: http://seattletimes.nwsource.com/html/pacificnw/2009300667_pacificpfitness07.html

Rookie now i'm worried bro because i suck at both thrusters and double unders oh oh!!!

s'more - double unders were straight through except fo last rep of round 2. they took about 2 mins in total so 11 mins of thrusters. i suck so bad at them. good luck brother

Thrusters scaled to 22kg, 15 reps.
Subbed 18" box jumps for double unders.

Time: 15'09"

F/33/62kg

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

work work

back to the big box @ nite for:

cfwu, warm-up double-unders, warm-up thrusters 10x45#, 7x65#, 5x75#

WOD:
5 rounds for time of

21 x thruster @ 75#
21 x double-under

time = 11:42

ugh. thrusters = horrible

Newb here, what does it mean "for time"? Fast paced?

Just completed the workout. Though. I can not do double unders yet so i did 63 fast ropes.

3 sets thrusters at 75
4th set thrusters 15 at 75, 6 at 65
5th set thrusters 65

Ready for a rest day.

Thanks FRAT

Ouch, this could be a sneaky workout that'll take you straight to Pukie's locker room. Light thrusters and double unders - this is so gonna mess freddy C up!

5 rounds of 21 thrusters and 21 double unders for time. ie 21 thrusters, 21 double unders, 21 thrusters etc as quickly as you can manage. Fastest times will go to those who find breathing an unnecessary distraction

Thrusters - a Crossfit staple - a hybrid front squat/ push press. Ideally keep a grip on the bar AND keep it in contact with the upper chest or shoulders. Front squat then just as you approach full extension pop the hip and launch the bar off your chest and overhead. The Rx (or prescription) calls for a 75lb bar - so the standard 45lb bar with 15 on either end will get the job done.

Double unders - every time you jump the rope passes under your feet twice. Apparently there is a knack to it - think it has something to do with cursing loudly. If you don't have it down then sub tuck jumps and commit to spending some time on the rope post WOD to practice.

If you are super new, unsure of techniques, movements etc make sure you check out the scaled WOD's at BrandX

Cheers, kempie

22/m/178

20:35

Just got done with this beast...

1 X CFWU

Subbed tuck jumps for DUs.

Five rounds:
21 thrusters @ 75#
21 tuck jumps

Time: 11:45

m/43/73kg

15:22 w 77 pounds (35 kg)

First week doing Crossfit. First time doing either. Had to use 40lbs db and it killed me @ 26:13. Lovin every gasping second of it!!!

Yesterday made up Kelly
24# BJ
12# WB, biggest gym has

= 31:21 (off PR which is 29:12)

Then to keep in the spirit of Lynn, worked on BP (and reverse rows just to mix it up)

Erin

m/41/5'6"/145

as rx'd
17:18

A cute guy on the Strip doing some really cool looking stuff and yet nobody stops to gawk. WTF is wrong with that picture? Even the 'athletes' in tight bright clothing didn't even take a second glance. just walked on by. I don't get it. I thought tourists were SUPPOSED to be curious? At least the Brutha got all up in the camera.

m/43/185

as rx'd
15:50

As rx'ed

32:27.47

Subbed heavy rope jump rope for 2 minutes for double unders. My shoulders are smoked! CrossFit Forever! Long live the WOD! Oh and tomorrow is my one week anniversary with CrossFit. And oh what a week it has been!

--75# thrusters
--Double-unders--with singles in between and lots of stops and starts

22:48

As RX'd:24:46

Damn double unders.

43/170

As rx'd:

17:00

Perhaps working out on the Strip is better than at a Globogym?

http://candotujuh.blogspot.com/2009/06/globogym-oh-globogym.html

It's good my globogym provides some space not covered by Hip Adductors and limited themselves to only two cable crossover machines. But naming the area "Functional Training" begs a series of questions. If this area is for the "functional" training, what is the rest of space and stuff for? Non-functional? A rare moment of honesty in an industry full of hucksters? What role do the swiss balls play in "functional" training? For all those times in life I must hoist an item to a high shelf with only a large beach ball to use as a footstep? Or when I have to standup on an unstable surface, like, ah, a sheet of ice floating in a lake? Perhaps I should just be happy my gym is so committed to my health that they are willing to devote about 5% of their floor space to "Functional Training" and give it a prominent label to take credit for their achievement.

75lb thrusters
sub w/ 24" box

15:10

wooped my A#$

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

15:30
75lb thrusters@21reps x 5
subed DUs with Singles @ 75 reps x 5

scaled to porch (15x 75lbs, 20 (oops) tuck jumps

16:35 (hungover)

Sunday musings...

1) "Pre-conceptual Scientist". From the comic strip "Non-Sequitor". One who reaches his/her conclusion first, without research, and then defends it against naysayers. A term that might be useful in upcoming Rest Days.

2) Strawman. Safire gives a definition and history of the term in today's NYT. Also useful for upcoming Rest Days.

3) Tree falling. The comedian Steven Wright, he of the dry humor and even dryer presenting style, has a take on the old "tree falling in the wilderness" koan. "I was walking in the woods the other day and a tree fell right in front of me. I didn't hear a thing." I love that one.

There's an article in a paper today that asks the same thing about blogs, essentially if a blog post is written and nobody reads it, was it ever written? Does it even matter? Why bother writing it if no one reads it? I have a blog that is rather thinly read, and the article prompted me to re-evaluate just what it is I'm doing writing one.

What? There's some kind of "bingo blog"? Yup. You thought I only wrote stuff here? Barry Cooper has a blog, too, only he writes much more stuff on his than I do on mine. You see, both Barry and I, and others I am sure, have taken to heart the sentiment behind Rest Day (and Crossfit) and applied it elsewhere. We have a "brain muscle" and there is a benefit to exercising that muscle, too. Thinking about meaningful topics and applying the discipline necessary to put our thoughts down in "written" form leads to a type of mental fitness.

For years I threatened to do this; not until I met Coach and Lauren here at Crossfit.com did I make good. Another reason to thank them.

4) Seven Pounds. Mrs. Bingo and I watched this last night. Very moving. It hurt, physically hurt to watch the end, even though I'd guessed at the ending very early in the film. Like always, it got me to thinking about an essential truth in life.

What is that one essential part of your life? That one thing around which everything else revolves? That singular passion. Is there more than one? Really? More than one passion--you couldn't decide which one to give up? Think again.

I believe that the majority of us has a central relationship that is that "one thing" around which everything else revolves. To be sure there are some among us who have another passion that trumps every human relationship, and losing that would be just as devastating as losing that one person. For the rest of us, though, it's about another person.

Think about it. What centers your life? If, like me, it's a singular person or relationship, I think it makes sense to let that other person know that. Tell them...just that. For if they are all of a sudden gone you would probably find a way to go on, unlike the movie, but I believe the going on would be much harder if the person you lost didn't know what they meant to you.

Heck, I tell every meaningful person that. But I tell that ONE person every day.

I'll see you next week...

20:07 (jumps)

wow this one was tough and i'm still recovering from thursday night's happy hour =X

25/5'7/161lbs

75lbs thrusters (21reps)
21 DU

@ 24:08

M/43/185/5'9"

5x
75# Thrusters
42 Single Unders
17:11

Bingo...nice work.

Good day today, did a Porch-ish scaling.
5rds of: 65# thrusters x 15
42 single-unders
21 tuck jumps (can't hit the DUs yet,
but I dig jumping rope, so this is
my combo of penance)

TIME - 18:58

Excellent WOD to end the 3-day cycle. The rest day will be relished with, well, rest.

Beautiful musings Bingo!

M/39/195/5'9"

as rx'd
10:06

this sucked the wind outta me!

M/27/5'9"/155

20:34

Damn Double Unders... cant do more than one at a time

Five rounds for time of: 15:30
75 pound Thrusters, 21 reps
21 Double-unders subbed w/ singles at 75 reps

Did the first two rounds with 75 then had to go to the scaling at 55 for the last three.

Couldn't get more than one double under at a clip, and didn't see "tuck jumps" on the demo list so subbed singles at 42 with at least 10 one at a time double unders.

Sweating like an Amish plow horse.

28:53

M/44/5'9"/198

14 flat

13:13

I haven't felt that wrecked in a while. I feel pretty trashed after every WOD but this one was a winner!

11:34 as rx'd

no wu

subbed 50 lbs for thrusters

20:36

A good butt kicker on a sunday morning.

14:35 as rx'd

As rx'd

13:26

Why do I always make the mistake of thinking the WOD looks "not so bad" on paper? Thrusters are evil.

f/26/155

Would've been as rx'd if my math skills were better - first 2 rounds, I had 85#. Changed to 75# for last few reps of rounds 2.

18:13

Did some backwards running in honour of Griff to top things off.

As Rx'd 14:49

10:33 ....made it through 3 rounds and 14 double unders and jump rope broke, did tuck jumps for the last 7 of the third round and for rounds 4 and 5.

Zach-
Nice work on the WOD. Tell me you hit one of the buffets after the session...

sub'd tuck jumps for double unders
mistakenly used 70lbs for the thrusters so I did 6th round after I realized the stupid mistake.

14:37

17:23
need to work on the thrusters

23:30 as rx'd
DU's were 1-5 at a time, with 2 single-under's in between

i did
10-8-6-4-2 of 185# Bench Press
20-16-12-8-4 of 20# weighted pullups
=7:51

M/43/6'0"/175
17:30
sub'd tuck jumps for double unders and did 42 not 21.
agree with #85 that I need to work on thrusters.... Especially since I was only using 75lbs... I'm just saying!

double unders weren't clicking..

45lb Thrusters
75 rope jumps

10:45

then 1 mile run
7:10

CFWUx2x15 (dips)

18:41

really need to show some sack on thrusters - unbroken 1st set, broke into 7's in other rounds - need to have the sack to do a couple more per set every time than is comfortable

DU's very broken, this is a tough combo of exercises

First time doing this WOD. Sucks wind out of you.
24.19 (terrible time)
Need to practice hypoxic training to do better with these.

As rx....13:49

Thruster were great round 1 and 2 unbroken then 15-6 on 3-4-5 BUT double unders suck big time really really discusting DU took me forever....FRAT RULES

Herm vs Eric it's ON!!!!

Big John: 15:02

Ripped Russ: 16 flat

Jumping Jordan: 9:57

My god. That was awful!

Looking at it, I figured I'd come in between 5:00 and 10:00, you know because 75-lb thrusters aren't bad and DUs are pretty easy. Knocked out the first 21 of both with no rest, then got floored by round 2. I finished round 2 at about 6:00 and knew I was done for.

Somehow managed a 19:59. I just wasn't feeling it this AM.

5 rounds for time
75 lb thrusters, 21 reps
21 double unders

Time: 9:57

8:40

subbed tuck jumps for double unders

Much tougher than it looked.

15:36 rx'd.

sub'd tuck jumps for DU's:

11:51

Second round was an eye opener... Worked some double unders afterwards. Still need a LOT of practice.

Great Picture!! Sure is nice to see you Jeff, you look good.
(That's my son, fourth one from the left, or second from the right)

Forged forward at the LWC.
M/33/5'10"/170/

Did first set as RX'd but got owned by 75# thrusters.
Did 2nd-5th round with 65# thrusters.
Double Unders are Mothers!
22:15

Wife
F/28/5'7"/133

30# thrusters with 15# dumbells.
2 singles mixed in with the DU. Got them all in though.
Thought this was going to be easy and it killed me.
24:20

did this right after lynne to catch up so scaled

3 rounds

21 x 75lb thursters
21 x box jumps 16" box

14:34

shoulders had nothing :(

M/16/5'11"/168

18:26, as Rx'ed

F/50/5'6"/135

19:20, 45# thruster and tuck jump

M/50/5'11"/173

19:23, 75# thruster and tuck jump

Newbie f/27/5'6"/125

Subbed tuck jumps for DU and just used the bar for thrusters (Scotts -- I finally got a bar! Proud?)

Time: 12:50 :)

21:09 As RX'd That was brutal!

Did the brand x puppies again (gonna be for longtime I think)

3rnds
15 x 45# thrusters
Sub;s 50 jump ropes sonce I'm a rope nOOb

10:30. Still hurt lots. :-)

I <3 xcrossfit!

____
28yoM/5'11''/225#

55# thruster
12:25

As rxd

28:30

Realized tqords the end how to get a good flow going on du. Next time a 17min time for sure

i hate thrusters

"no wu"

Comment #77 - Posted by: Casey

Casey, "no warm-up" is costing me a whole year of training. I will never WOD without warming up first ever again. I understand that CF is anytime and under any conditions...but at the same time I'm being smart with my training.
...................
Crossfit Warm-up:
3 rounds of:
10 Overhead Squats, PVC
10 Sampson Lunges
10 GHD Sit-ups
10 GHD Hip/Back Extensions
10 Assisted Pull-ups (BW-88#)
10 Assisted Dips (BW-88#)

WOD: 10:02 as Rx'ed (77# thrusters)

...Eric? Where you at? :)

Hey guys just getting into cross fit really enjoying it, does anyone know a supplier for the large 20lbs (9kg) med balls in the UK? Like the ones used in 'Fight Gone Bad'??

18.45

Crossfit you got me on this one. Love you and my body thanks you.

as rxd

14:48

"Did the brand x puppies again (gonna be for longtime I think)"

Comment #105 - Posted by: mikednj at June 7, 2009 11:15

Get on the CFJournal and read the new scaling PDF. It's outstanding and gives much needed insight to the 5W's and 1 H, especially if you're new to all of it with no sports/gym background.

Good luck mikednj!

31!/m/196

13:29 as rx'd.

birthday workout for me today...

big ups to sarah the newb :) have fun with this one... check out brand x for scaled ideas.

"Thruster were great round 1 and 2 unbroken then 15-6 on 3-4-5 BUT double unders suck..."

Comment #92 - Posted by: s'more

s'more, you would have crushed it. Practice your double-unders bro!!!

As Rx'd:
9:01
Hard as hell
trainning whit my bro s'more, Nelson, Geancarlo, Fernando and the crew of the very cooming soon CrossFit-Guayaquil
Ecuadorian crossfiters are very happy for this
If you guess how to pronounce Guayaquil, is something like:
WHY YA' KILL!!
HAHA!! Good for t-shirts!!

as rx'd
22:01

37/m/160

21 Thrusters w 8 kg kettlebells
21 DU

5 rounds

14:15

m/29/5'11/170

Rx 14:28 at NYC. Thanks for the workout guys.

Went to an all vegetarian Indian wedding. A paleo nightmare. Had to sneek off to eat meat in my room. All beans and dairy.

A Beast of a workout thats a lot harder than it looks!

551bs instead of 751bs
Subbed double unders for tuck jumps

Time 9:10

As RX'd 75#'s

13:12

16 06 crap time

Doing all BW w.o.d.'s for about a month to let my lower back heal... Dr.'s orders...

5 rounds-

21 thrusters, PVC pipe
50 double unders

Time- 5:59

28/M/140

Been doing the CFSB. This was perfect for the mid-week <20 minute metcon day.

Thrusters as Rx'd, Tuck jumps for double unders

12:00

15:19

Warm up:

3x (Samson stretch, pull-up burpees (10,8,5), 15 situps)

3 rounds for time of:
21 Thrusters, 55#
21 Tuck-Jumps

11:24

Thrusters: 1:09.62 (21 reps straight through!)
Tuck-Jumps: 1:06.58

Thrusters: 2:07.98 (had to set the bar down twice)
Tuck-Jumps: 1:26.44

Thrusters: 3:01.96 (had to put the bar down 4 times)
Tuck-Jumps: 1:13.06

That actually adds up to about 10:11, but I inadvertently stopped the watch when I tried to avoid the clown between the last thrusters and tuck-jumps.

23/m/180
Subbed 42 single unders for 21 doubles
10:09

29/m/184

13:40 as rx'd

35:30 as Rx'd. The hardest Crossfit workout I've ever done.

12:13

"f/26/155...first 2 rounds, I had 85#. Changed to 75# for last few reps of rounds 2...18:13"

Comment #80 - Posted by: Shannon H.

Wow!

9:53
subbed with tuck jumps for the double unders

17:45 final got double unders down. Butt kicker!!

13:06

Correction: Sub'd tuck jumps for double-unders and did 77# thrusters. Still the hardest WOD I've ever done. Nutrition is not good yet. Had very little breakfast.

m/19/5'9"/165

Subbed Tuck Jumps for Double Unders.

Total time, including my gasping-breathed breaks:

18:16

Loving Crossfit, Thanks FRAT.

Ben Dziwulski
God bless

9:35 as rx'd,

1)1:04(1:04)
2)2:50(1:45)
3)4:50(2:00)
4)7:08(2:18)
5)9:35(2:27)

Chris S #13: While struggling through thrusters I kept thinking about your comment "breathing should be quite a challenge...". what an understatement.

later,
b
m/32/5'8-1/2"/174

PS: Are everyone's times including breaks in between rounds? Or just the rounds themselves (resetting the clock after every round?)

Either way- keep it up guys and gals!

#138 Dizzy

This WOD does not call for breaks between rounds, so you should list total time from start to finish of round 5. I will sometimes make a note of my time for each round, like I did today.

later,
b

28/m/187

15:14 as rx'd

m/35/5'8/154

WOD as rx'd 10:29 thrusters were tough!!

Yesterday "Lynne"
BP 26-22-20-18-16
PU 30-27-27-25-25
Total 236 pr by 25 reps....

M/22/175

29:17 -- thrusters were a biotch

Subbed tuck-jumps for du's. Also progressively scaled down weight: 75-65-55-55-55

All in all, thruster form was much better. Had been experiencing problems with fluidity and lateral bar movement reduction. This video greatly helped: http://www.youtube.com/watch?v=nI4vQynX8-I. Jerry Hill of Old Town Alexandria, VA Crossfit demonstrates the importance of flaring knees and angling hips outward when achieving a deep-squat and an efficient thruster motion.

Cheers

9.02

m/32/230/68'
As rx'd 15:01

32/m/165

subbed tuck jumps for du.

17:22

Cool video Zach, we've been keeping our eyes peeled for it. I like how you guys barely hit on the heat that day. It was 93 degrees that day... too bad the Bellagio fountains weren't going, maybe you could have got some nice mist ;)

25/m/5'11"/177
As rx'd
18:14
DU suck bad.

I just completed my first week of Crossfit, and I am kicking myself for not starting it sooner. It's been a positive, daily dose of humility, if that makes sense. That being said, sometimes when the baby's ugly, you just have to say it's ugly:

Crossfit Warmup

WOD as prescribed:

18:39

M/33/5'10"/210

Subbed DU's for singles but 50 x

27.34

Absolutely exhausted, cant lift my arms!

The end of my first week of crossfit! Looking forward to many, many more weeks of this pain!

m/27/6'2/240

Took about six months off from Crossfit and been back doing it now for about a week. Just did Thusters two days ago so this one killed my legs. Great to be back in it though.

40# Dumbells Thrusters x 21
Weighted Jump Rope x 21

28:40

RRG donation is still not working...

WOW! Kicked my ass good, shoulders are done.

WOW! Kicked my ass good, shoulders are done.

12:01 subbed tuck jumps for DU's

Thrusters as Rx'd. Subbed box jumps for DU's. 17:38. Ouch.

M/49/151/1-1-06

Tried As Rx'd and quickly realized it was a bad idea after doing shoulder press ystd. So, 65# thrusters

15:58

Thrusters too broken, too much bar staring.

M/38/6'2"/195

As Rx'd.

15:19

M/48/6'/185

Rich:
5 Rounds
25# Dumbells
21 DU
12:15

Jodi:
8# Dumbells
100 Jumps
15:55

F/25/5'0"/125lbs

19:09

56lb thrusters and DUs. Tough but I felt good about it getting it done!

24/m/5'7/161#

As rx'd: 26:45

Not very pleased with that time.

Thrusters done in 7's for the most part, with breaks in between. Lord I hate thrusters.

DU's were "recovery time," but I just couldn't get a rhythm going and so they cost me the majority of my time. Done mostly in 1's and 2's; I counted a few misses because I knew that the effort/exertion had been there, just the coordination was missing to string them together.

Usually I'm a little better at DU's than I was today. Oh well... they cost me a lot of time and I'll just have to live with it.

Feelin' smoked...

m/30/5'6"
as rx'd 14:45

m/20/5'9/155
as rx'd -13.00
first week of cf

27:09 Counted (i.e., subbed) DU Attempts
(68,54), (40,31)

20:57

Did a Murph yesterday. Had to drop down to 45 after first round. I suck.

3 rounds only in driveway...time time time is not on my side... then did POSE drills.

7:26

m/21/5'10"/160

as rx'd: 8:47

bw 165

subbed 50 reg jumps for double unders

10:37

25/m/168
18:25
cant do DU's so did 42 single unders each round. damn shoulder injuries

As Rx'd:
15:05

Usually I'm great at double unders...apparently that does not hold true whatsoever after thrusters. I think I could take at least a minute off my time if i was really on my game. Not sure if I'm getting sick or not...I better not be.

Herm, put me up for slaughter and show me what's up! You've got plenty of time to play with!

m/41/159

12:34

Sub tuck jumps for DUs.

Felt good except for the times I felt like puking

13:16 as rx'd

Jump rope broke in the 4th round had to find a new one. I really hate licorice rope jump ropes. Would love a Buddy Lee but too expensive.

Thrusters
rd1 unbroken :51
rd2 10/11 2:06
rd3 7/7/7 2:34
rd4 7/8/6 2:22
rd5 7/7/7 2:29

31yom 5'8" 185 16:32

subbed du's with tuck jumps

10:53

that sucked ass!!!!!!

cfwux2
burgwux1

5 rounds
21 thrusters 75# /du's
as rx'd
18:54

WU - 100 approximated DU, 11 mins

Pre contest train - 22 dead hang pu, PR by 2

WOD - subbed lat jumps over bench, unknown time, pushed wrong watch button, prob avg'ed about 4 mins per round.

Don't know if a lower than usual carb bit me, or the workout; but found pukie to be quite a flirt today. Paul

33 yom 215 bwt

wod as rx'd
time: 14:00

this one was brutal. hard to breath afterwards.

Warmed up by doing 10 minutes of jumping rope - still can't really do a double-under, or if i can I don't know it.

WOD

Five rounds for time of:
75 pound Thrusters, 15 reps
21 Tuck jumps

20:19

m/44/5'7"/171

As rx'd - 12:51

15:36
subbed 10 reps for 21 on the thrusters sets 3,4,5. did two sets of seven sets 1 and 2

m/38/180

subbed 45# thrusters

20:35

Introduced to crossfit 3 months ago. It has been a lifesaver.

Bingo, you hit the nail on the head buddy. My wife just had her 16th round of chemo last week. She has two more to go. She will have been taking chemo for 10 months when all is said and done. Crossfit has been my way to release my emotions, but when it comes down to it, it's her that means the world to me and she knows it. None of us are promised another day on this rock, make the most of everyday. Thanks for the musings.

Jay

CFWU x 3, Burgener Warm-up

WOD: 5 Rounds For Time:

1. 21 x 75lb Thrusters
2. 70 x Single-Unders

17:58

M/39/6'1"/250

Subbed tuck jumps for DUs

24:26

Rx'd 17:26

37/m/211/6'3.5"

You should ask Zach how he left the teams.

21:14 Rx

as rx'd:

10:48

M/29/6'4"/200

Rx'd

20:47

No warm up
4.5 rounds as rx'd, 14:24
subtracted 3' for 2 x broken ropes I fixed
rope broke completely on first rep of last round

As Rx'd (except did 42 jump ropes instead of double unders) - 23 minutes

Splits - 2:30/4:30/5/6/5

M/25/158

M/26/6'1/168

As R'xd

9:53

As rx'd 25:18

This hurt the lung real bad!!

38/m/155/5'10
can barely jump a rope, much less do du's so i did 42 su's each time instead of 21 du's. Just realized i was to sub with tuck jumps. Too late now, no way im going back and doing that again.

approx 28 mins, taking breaks, being a wuss, punished myself by doing several assloads of heavy back squats afterward.

8:14

subbed tuck jump for double unders

Rookie,
I found a major improvement on high rep low weight thrusters by monitoring my breathing closely. I gas if I go all out on them by ten reps. If I take a minor pause and get a good breathe after every couple reps or so, I can get them all done quite a bit quicker.

subbed tuck jumps for double unders, otherwise as rx'd
11:31

Tree Man #178

Jay my heart breaks for you. I hope it turns out. The Crossfit table is a good place to come, from personal experience.

Thanks for the shout-out. I'll be thinking of you and Mrs. TreeMan.

38M/5'10"/167#

Warm-up: 17 ROM exercises; CFWU (minus pull-ups & dips) 1x15; BWU.

As Rx: 9:10.

Wow! Spent more time in acute recovery after this WOD than I did doing it!

as rx'd

time = 13:56

m/20/6'2"/210

as rx'd 12:17

this concludes my first 3 on 1 off cycle of the mainsite and i belive it to be the beginning of a wonderful relationship.

8:51
50# Thrusters

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

As rx’d: 25:15
Foam roll after

m/21/150/5'7

with ~65-70lb thruster and tuck jumps:

11:20

that was god-awful.

S/f

M/42/176/6'1.5"

WOD, As Rx'd: 17:00

Metcon hell.

28:18 as rx'd

30 M
6'2
245
as rx'd
9:57

12:09

subbed 21 double unders with 63 single rope turns.

I vow to obtain the coordination needed to stop being afraid of double unders by the end of this summer.

As Rx'd with women wt 55# Thruster

12:37

Still don't have the coordination to do double-unders continuously together. Mostly single-double-single-double (only count the double)...so this take up a little bit of time.

Thrusters is such a gasser for me. Hate them!

11:01 as rx'd

Really tough WOD!

Round/thrusters/du's
1/unbroken/unbroken
2/15+6/unbroken
3/9+7+5/1+20
4/9+7+5/broken like crazy
5/9+7+5/reallly broken up!

Low back is a little achy - might be going a little too deep and losing some lumbar support.

M/29/165

As rx'd: 12:06

WOD as prescribed: 10:04

only did 3 rounds which was much more difficult than I thought it was going to be. I'm more out of shape than I thought.

75lb Thrusters - 15 reps
15 tuck jumps
65lb Thrusters - 15 reps
15 tuck jumps
65lb Thrusters - 15 reps
15 tuck jumps

Didn't time it.

cfwu x 1

5 rounds:
21 75lb thrusters
21 double unders

11:18 6/7/2009

only 1st round unbroken
struggled with thrusters

28:38

subbing tuck jumps for double unders

3 sets:
cable pull throughs w/D-ring 101lbs
supine rows w/feet on bench

M/25/195

30 min. of swimming as warm up
as rx'd 14:08

had to clean to do thrusters which burned me out...

What the @#!$ is Juice? hehehe...

M/24/153 GregAwu

Chest/Shoulders still really stiff from yesterday, but nothing like a met-con WOD to loosen one up!

As rx'd - 14:00

as rx'ed 9:20
m 175 5' 11 29yo

cfwu
WOD sub 65# thrusters x 15
sub 50 su

10:13

18:04 as RX'D

First time doing double unders... they were great when I'd get 8-10 in a row, but when you mess up it's fatiguing, especially mentally.

Great workout!

no barbell, any substitution for that one?

12:24
75# Thrusters & Tuck Jump
Still working on Double Unders; need to perfect them

This was a great WOD Thank you

as rx'd = 16:15

44M 155

WOD as RX

15:00

Gotta get them knees out the way so you can get depth with the hip pointers.....

15:40.
I enjoyed that one.

Missed yesterday so it felt good to get back at it.

as Rx 13:15

m/26/178

Messed up... 14:50..

as rx'd - 14:10

22 min warm up

R1 3:15
R2 4:40
scaled thruster to 35# (to save shoulder)
R3 2:50
R4 2:00
R5 3:00

15:45 min

37:45 total

30 - m - 5'7 - 165 - beginner

26:31

I subbed tuck jumps for the DU's

btw: 154

13:00 as rx'd

as rx'd 18:19

Been working on Double unders last ten days, thankfully. Still only able to get every second or third one as a double under, with lots of failed reps. Time could have been a LOT worse if I hadn't been practicing.

11:57 as rx'd

About 17 and a half minutes. Broken sets.

10:37

160/70"/33/M

17:54

just got home wow my shoulder is tore up from the floor up ahhhhhhh!!!!!
strange how that is a good feeling no?? first 2 maybe 3 sets were unbroken except for DU's i suck at them my best streak was 7 lol

total time: 21:09

then did modified "300" workout focused on core

25 Cable machine crunches 150#
50 Deadlift 135#
50 Cable machine crunches 150#
50 push ups
50 floor wipers 135#
50 18" box jumps (dont have big one at my gym :(
25 Cable machine crunches 150#

total time: 19:56

The Porch: as RX'd
Five rounds for time of:
75 pound Thrusters, 15 reps
21 Double-unders

17:43

M/22/6'2.5"/221

3 rounds in 18:25

49/m/145
65#
tuck jump
14:30

m/40/6'0"/190

sub'd tuck jumps

23:18

The Garage
CrossFit Woodstock, GA

We had a special event today for the honor of
"Daniel" Crabtree

Only four chose to do it, it was hot, others just wanted to watch the competition, but we all gave reverance to Daniel Crabtree for his sacrifice.

50 pull-ups
400m run
21 - 95# thrusters
800m run
21 - 95# thrusters
400m run
50 pull-ups

Eric - 14:08
Andy - 14:21
David - 24:20
Jennifer (68#) - 25:58

Thank you Daniel for your sacrifice.

5 rounds

55lb thrusters, 21 reps
21 tuck jumps

16:32

33/F

not as rx'd...
5 rounds:
10 45# thrusters
21 regular jump rope

9:58

Came down with food poisoning last night. No gas in the tank, literally. Pukey the clown gets me and I'm not even doing a WOD. Will have to take a couple of days off.

Get some for me!!

M/34/168/5`8

scaled

5 rounds of:
thrusters 75lb x15
jump ropex50

22.30

Used 70lb stone, difficult to grip...sub 50 singles for 21 double unders

21:29

m/46/177
Rx'd 13:59

As rx'd 18:00

m/27/6'2/215

Rx'd 9:51

33/M/6'00/186

13:46

That was fun in a not fun way.

17:37 as RX'd!!! I am proud of myself for doing this one as RX'd.

First WOD back in two weeks, first main page WOD since the Marathon (5/31)....

All Thrusters broken into 3 sets per round
All jumps doubles

Total Time:
13:48.42

Gassed.

First crossfit WOD!

5 rounds
Thrusters done using 10lb bar (15 reps)
Jumps done as 30 singles

6:14.99

m/40/5'4"/140

As RX'd: 19:33

Round ending times:
1) 02:24
2) 05:54
3) 10:54
4) 15:39
5) 19:33

m/28/pa/5'8"/194

did it in 15 min

47 - 6' - 210#

As RX'd:

11:16

23/M/5'9/155

Started with 75# barbell, but was bothersome on the wrists, so switched to 30# dumbbells after round 1.5.

Combined, 17:11.

As Rx'ed: 27:07
I think I lost count, but I'm sticking with the story that I did 6 rounds. That would explain why my time was so awful! Another possible explanation is that I just sucked today and this WOD kicked my butt. This was definately the most difficult WOD for me in a long time. I'm still feeling woozie and I did it at 3:30PM today. Ugghhh!!!

CFWU

45# Thrusters

12:26

as rx'd

13:13

so many interuptions, not even going to bother with a time.
thruster
45,55,60,60,60

58/M/198 - subbed; 65lbs, tuck jumps - 18:06

48/F/125 - subbed; 45lbs, 100 single unders - 24:53

Traveling for business...got access to a C2!
Made my own WOD:

3 rds for time:

135# C&J 10 reps
20 Pull ups
10 HSPU
Row 500m

29:23

32/m/165

14:19

Work hard. Play Harder!

39/m/190
as rx'd

11:57

m/30/5'11/180

as rx'd
13:23

m/36/235

fourth day with CF had to scale down the weight a little for a couple rds

23:52
75# x 21 3 rds
45# x 21 2 rds

jump rope as rx'd

m/29/6'/165

rx'd 16:36

thrusters broken (below), du tough after thrusters and were broken randomly as fatigue set in. definitely lots of room for improvement
11,10
5,6,5,5
6,6,9
6,6,6,3
6,6,6,3

subbed 42 crossovers for DUs because this was my first day with a jumprope since high school wrestling over 10 years ago.

CFWU x 2
BW Bench Press x 3 ( missed yesterday, wanted to make sure I could do BW Bench Press )
about 15 mins of jumprope practice, crossovers, DUs.

15:18
5 Rounds
75LB Thrusters ( last 3 rounds with ball for depth )
42 Crossovers - starting over on a miss. had to start over once during rd 2, and twice during round 5.

17:30 as rx'd

This one jacked me up for sure!

I still suck at thrusters but I've been realizing how to do them easier this time around by blowing out the air when at the top of the thruster and sucking and holding the air when coming back down. It also helps me keep my mind off the pain...

the double-unders is a completely different story. I used to practice these a lot when I first started working out. The double-unders were either unbroken or broken once.

My time: 23:40

Blame it on the thrusters.

PROPS TO THE FRAT!!! GO FRAT GO!

10:28 rx'd

Did "jackie" first, 6:15 (pr)

m/26/5'8"/156

.75 mile run

5 rounds of:
45 pound Thrusters, 21 reps
21 tuck jumps
15:54

.25 mile run to movie theater
watched "the hangover" and laughed hysterically
1 mile run back

M/30/5'9"/185

14:30, whooped me good!

RLTW!

Thrusters as Rx'd
Sub double unders for 60reps.
Time avg from Jon & Drew ~22:15

As rxd: 16:23.
Active Rest during the 2nd set; breaks following. Need to transition without breaks and stay focused during the later double unders.

As RX'd 22:04 this was a killer.

From Taji, Iraq

12:54

However, this is a false time, because I failed to sub the double-unders (which I cannot do with the appropriate sub)

m/32/180/65

Doc K

42 y. o. m. 165#
double unders got me winded
14:15

10:09

I was on track for a sub 8, I don't understand what happened. The first 3 rounds of double-unders were cake; I was doing them with no hands. Then the last 2 rounds, I couldn't get more than 5 in a row...oh well, 10 general standards of fitness, one of them being coordination, which degrades after some metcon

20/m/157/5'9

cfwu -pu's
50 jumps on jumprope

As Rx'd

21:24

31/178/m

9:13

35 kg bar

65lb thrusters first round, 55 for rest/ tuck jumps

17:40

CF has yet to not kick my ass.

#90
Pete, I did it same as you. I could manage the first 21 unbroken but then went for sets of 7 after.

I also rowed 250m instead of doing tuck jumps. Have a hernia and I don't think the tuck jumps would make it happy.

Went downhilling!

(Used 35kg = 77#)

10:59

Hey guys!!!

Now this one is what crossfit is all about WOOW this one sure was a killer!!!

I used 30kg on the thrusters and did 15 knees to chest jumps instead of 21 double unders.

Total time: 23:30

I love this training method crossfit is thee beesttt im gonna be soo sore tomorrow after this its gonna be awesome!!!

crossfit forever!!!

See you guys later!!!

Menco

Yoyoyoyoyo!!!!

What is up guys. This one was a killer! Once again I have pushed my body to the limit, for a second there I thought I could see my life flash before my eyes but then I got back in there and finished the training.

Cross fit is sooo difficult but I cannot allow myself to wimp out and not finish todays workout.

My time was 22:06 and hopefully I will beat that time next time I do this workout.

I love you all,

peace to you all,

Bryan out!

M/39/175/6'

As Rx'd forgot to start the stop watch.
Somewhere around 20 min I would guess. Oh well! lol

M/26/6'1/175

As rx'd:

17.13

Pretty solid effort. Absolutely destroyed double-unders; was able to complete 21 straight each time w/out exerting much effort. Thrusters were limiting factor, of course. If this WOD ever comes up again, sub-15 is attainable.

As Rx'd

15:50

Lots of fun I love DU's but they ate the clock on this one!

Catchin' up today.

3:08 Best round
Havn't got the hang of the d-unders, Just doubled the number of the singles.

as rx'd

19:15

great combo. had trouble finding rhythm today on the DUs, lots of 2s and 3s, ugh..

M/33/70/170

subbed tuck jumps for DU

13:44

M/39/200/5'10"

As rx'd=14:22

Knee is still bothering me, but I wrapped my knee and was able to do thrusters w/ this much weight pretty easily so I did them. My double unders are getting better, but I can't do more than about 5 in a row and I really have to focused on them.

41/M/147

as rx'd

20:21 need to work on DU

29:29

aaaahhhh!!!

m/29/6'1/193

as rx'd

13:18

f/25/5'7/137

ar rx'd

12:25

28/m/65"/155lbs.

as rx'd

19:30

Smith-30:20-did 35lb. bar and tuck jumps
Cis-29:30-did 45lb. bar and tuck jumps

thrusters are my kryptonite...

13:07 as rx'd

75 #
high knee jumps

19:30

As Rx'd 28:18
Did first set of thrusters unbroken, then stopped at 12 each of the next 4 to rest, but did all.
I suck at double unders. Took forever to get through them, but did them all. Felt like crud before I started. Didn't feel much better afterwards, but was pleased to do the whole think.

26/5'9"/138

11:35 with 25kg thrusters

Monday, June 8:
20 min elliptical warm up....
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders/sub'd tuck jumps:

171 max, 158 ave, 15:44

had to break it all up, tired from yesterday....

8:49 w/ 85lb thrusters

12:41 as rx'd

___________________________________

Time: 10.32 min.

___________________________________

subed du with tuck jumps (no jump rope)

15:02

18:03
Couldn't get the double-unders, did 42 normal jump-rope, forgot to look up the scale down
Rx'd the trusters, burned my shoulders up, tired from bench

Rx'd 13:50

30/m/5'10"/205

As Rx'd

10:05

28/6'1"/208

Used 65lbs. for thrusters

22:34 - only 4 rounds

M/32/5'6/140

18:32

As Rx'd: 5 rounds for time of;
21 Thrusters 75#
21 Double unders- 27.26

Every set was broken! best streak of thrusters was 7 (I had to clean from floor every time I set it down... ouch).
Best streak of DU was 8 (single, double, single... etc. only counting double). It felt good to finish a workout without scaling, ill try to keep up the trend

CFSB
back squat 3x5
225, 230, 235

WOD
5 rounds
21 thruster 75 lbs
21 high knees

time - 13:56

35/M/165#/6'0"

CFWU x3

WOD: As Rx'd

19:02

12:19 as rx'd

10:53 (SUB tuck jumps)

23/m/167#/5'11"

WOD as Rx'd: 19:47

this was a fun one! Wind was definitely the limiting factor...

F/41/5'4"/139

did 45# and subbed tuck jumps
28:20

too little sleep and too many margeritas the day before made this one REAL tough to push through, glad I did all 5 rounds though

5:50
subbed double unders with box jumps

as rx's

9:49

Sub'd double unders with just singles

TIME 17:40

Sub'd double unders with just singles but doubled the reps

Time 17:40

m/31/6'3"/205

12:11

39m/6/184

as rx'd

10:36

75#
High knee jumps

18:30

m/36/6'2"/215 lbs/toronto,ON

As rx'd. 15:06.

Thrusters were really killing my wrists. It not my favorite exercise for that reason...but I push through it. I need to improve my wrist flexibility for that exercise to be more enjoyable. db

Teri f/36/5'7/154
15:12 using 55# thrusters

M/172/27/69.5"

Used 95# for Thrusters.

11:07

CrossFit Warm Up

W.O.D.

28:53 as rx'd

21:33 as rx'd

subbed tuck jumps for double unders

15:50

M 37 6' 165#

Rx'd 10:58

21:25 Rx'd
still working on the DU rhythm.

M/19/6'4''/195

rx'd 19:25

Nice WOD Zach! Next stop - Karen inside of City Center!! You'll have to be sub 5:00 so security doesn't git cha'.... OUCH!

F/36/5'9"/125

rx'd 12:39

Wow, this one was tons of fun. Still feel like I have been hit by a truck. :) Great job everyone!

as Rx'd 16:42

also on my first attempt at IF (17th hr)

As Rx'd
12:27 fully gassed out!

30# dumbells
21 Thrusters
1 minute conventional jump rope

3 rounds
14:08

as Rx'd

7:12 pr

as rx'd
24:53
double unders were very broken

m/35/6'3"/180lb
6:15a
14:56
Sub: Tuck jumps.
I have been Crossfitting for a while and I regret to say that I don't have the DU's down. Having said that, my thighs are still burning nearly 8 hours later. Great wod!

m/28/220/6'1"

16:40

m/17/143/5'9
RX'd
20:37

my quads are freakin numb!

CFWUx2
18:55
Not as bad as I thought.

Mitch did 3 rounds with me, 20 lb barbell.

WOD - 14:50

24/m/175

as rx'd

13:31

as rx'd

14:56
I had to walk to a separate cardio room to do my double-unders which added to my time but I'm glad I had that time to rest. I was pretty close to puking for the first time in ages.

m/29/166cm/62kg

13:15 As Rx'd.

I knew this was going to be hard but I underestimated the thrusters big time. Good WOD!

No barbell available, so subbed 25# DBs. DUs as rx'd.
2:03/3:21/3:34/3:48/3:36
total 16:22

18:35 as rx'd.

Broke up all the thrusters. Less break, more push. DUs went surprisingly fast. 2 months ago I couldn't do them at all. Now I can do 15 plus unbroken. Booyah!

Subbed 65# thrusters bc I don't have 5 lb plates. Jumprope broke on second du so I did tick jumps after that. Temp on garage was 85.

12:07

scaled
75# thrusters x 15
tuck jumps x 21
5 rnds.
22:34

CFWUx2
5 rounds of:
75# x 13
1 min jump rope

13:09 as rx'ed

ouch my legs hurrrrrrrrrrrrrt

doing CF for 2 weeks now and love it. This one kicked my butt.

21 tuck jumps and thrusters @60lbs (still have trouble with my form. x 5 rounds

time 11:46

m/24/6'1''/180
as rx'd
9:51

12:49

1.5 pood thrusters
jumps

48/m/190

As rx'd. 17:50

14:59 as rxed

7:57 as RxD

Video will be posted soon.

m/25/6.1/202

rx'd 9:55

M/39/194

As Rx'd: 21:14......double unders are my cryptonite!!!

7

F/27/5'0"/108
As Rx'd
17:20

M/24/184

As Rx'd:
18:27
I suck at double unders.

M/25/194
As rx'd - 15:44
This included telling a guy that he should be playing rugby and then describing it to him. Great stuff though. Think it will be helpful for 7's rugby

warmed up with jog around the perimeter.

WOD (with 67 lb thrusters)

16:28 -double unders were tedious. thrusters sucked, having to break up the last 4 sets. definite room for improvement. Its finals week and i've fallen off

M/32/150lbs 5'5"

As rx'd
11:45

Took a week off for vacation. Could definitely feel it in the lungs.

95lb thrusters
19:16

As rx'd. Time: 10:12

I tried to pace myself a bit better to optimize time on this workout.... it worked somewhat. I think I could have pushed round 5 a bit harder (broke 2 times on thrusters... 1 would have been sub 10 for me). I'm trying to get smarter in terms of my WOD approach, and, as always, pretty darned gassed after this one!

Ack, thought it was *25*, not 21...
Subbed tuck jumps for double unders.
31:20.

scaled to: 5 rounds of 10 thrusters 75lb then 21 box jumps 18inch box.

time: 14:05. Everything's sore; need a day off!

Mark: as rx'd - 15:43

Theresa: @ 55# - 15:59

Pack version
75 pound Thrusters, 15 reps (21 1st round)
21 Over the box jumps

Thrusters done down to, and side jumped over, a 13x13 box

12:20

29yo, 5'11", 174lbs

Subbed tuck jumps for the double unders.

Time: 14:33

I was huffing and puffing like crazy on this one. First two sets of thrusters unbroken. After that, I could hardly swallow.

M/30/169

Wod done as rx'd 15:15. Really kicked my *ss! My lungs were on fire the whole time.

11:49 as rxd

M/40y/68"/157#
As Rx'd
31:21

Did some pretty long streaks with the DUs. Perhaps the jumping up with the Thrusters gave me more height?

M/21/155

Really hard on the thrusters, dropped to 65# for the last 2 sets

19:40

21:58
sub'd 55# thruster

SUB 65# th
SUB 3x jr

21:31

M/39/150

Matt:
15 thrusters (round 1 - 75#, 2 - 65#, 3-5 - 55#)
21 tuck jumps
5 rounds - 14:24

Karen:
21 db thrusters, 15# db
21 tuck jumps
5 rounds - a few minutes longer than me

15:50

sub'd tuck jumps

30kg for Thrusters

Subbed with Tuck Jumps

13:44

~23 min as rx'd

CFWU
then,
CFF SWOD
3X5 Press 95,115,115
then,
as many rounds in 15 min:
7 front squats (185 first round, 135 all other rounds)
7 burpee kipping pull-ups
total:7 rounds front squat, 6 rounds bpu

16:19
As rx'd
M/31/5' 8"/ 195

38/m/5'11/163

subbed 83# Thrusters, 15 reps
16:46

m/30/220
As rx'd
19:20
Then rode 17.1 miles on the bike. Quads are killing!

M/63/197 Five rounds for time of:
73 pound Thrusters, 21 reps
21 Single-unders (Can't do doubles-yet!)
17:17

At CrossFit All In, as rx'd -13:06

8:53
sub 42 single unders

As rx:

13:33

Then max Pull-Ups: 44

Rx'd:
8:10

For some reason this was the hardest workout in Crossfit I have ever attempted. I did four rounds and did not think I was going to make it.

Let me tell you, I truly believe that carbonated beverages is my problem. I drank a 20 ounce drink about a half hour before I did this WOD.
12:00.

M/32/168 6'1

32:32 rx

27m/6'/170

Thrusters were not fun after the "Murph Day" at Crossfit Naperville on Saturday....And now I see Cindy is for Tuesday....Geez.

as rx'ed, 13:41

The double unders were basically my rest, the thrusters are what killed me.

as rx'd

pullups= 30-22-23-25-20

bench=12-13-6-9-5

sub 30kg and box jumps = 14:35

19:41

35kg Thrusters, 21 reps
Normal skips, 42 reps

I suck big time with thrusters, I've very recently found out. The skipping was a breeze, which surprised me, given that I haven't skipped in years, and consequently, that is the reason I subbed them for double unders. At least my legs don't hurt anymore... strange, I know :)

5 rounds: 75# thruster, knees to chest (stupid gym didn't have a rope)
21:44

completed 8/8/09

10:33 as rx'd

M/40/188

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

17:06

m/27/210/72

20:00

14.04. Should have been quicker. Slow on round 1 of the DU's

m/23/5'9"/162

Subbed 50 singles for doubles

11:33

Subbed 42 singles for 21 DU

Rx'd otherwise: 8:55

12:12 as rx'd

Missed

M/31/6'2'/190
As rxed: 14:30 - D/Us are no problem, thrusters killed me. Pissed.

Catching up with my entries after travel this weekend.

CFWUx3
As Rx's 17:45

The thrusters sucked as I expected, but the double unders just pissed me off to no end. After the first set I could not string together more than three consecutive DUs without whacking myself with the rope and shouting some profanity. To reduce this tendency to for self-flagellation I finished most of the DUs with an extra single between each double.

Oh yes, my performance went to absolute crap after four days of vacation eating. OMFG I feel like crap and am not recovering worth a darn. No, I am still not drinking mass quantities of malted beverages, but the pizza, french fries, and other crack-like carbs may as well be added to my list of narcotics because they sure aren't helping my CF any.

Awesome workout. Loved it

9:55

M/35/129 lbs/5'-6"
As Required: 15:53
I can't believe how crappy my thrusters felt in the begining... I did much better after round 2... I really didn't warm up enough. The double unders were a lot easier after round 2. I am starting to get a rhythm.
Keep on keepin on.

20m25s

m/ 26/ 200/ 74"

As rx'd: 9:36

This one's a real humdinger!

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Time: 17:18

As rx'd, but subbed 40# dumbbells (hotel gym had only 30's or 40's) on thrusters. This was a real gasser. I was panting heavily at the end of each thruster set.

Also, I'm doing this in the hotel gym, and right before I started I noticed a sign posted with the "gym rules". These were the last things I saw before "3, 2, 1, Go":

"This gym is not supervised. Do not exercise without someone else present."

"Do not over-exercise. At the first sign of stress or discomfort, discontinue use."

Can you imagine if people took that literally - you would stop your workout right after starting it!

41m/75.5 in/206#

scaled and subbed (first time doing thrusters and no oly bar/wts @ home, still working dbl unders):

5 rounds of:

21 thrusters w/ 25# db (ea. hand)(split 10/11 or 7/7/7)
21 tuck jumps (split 10/11 or 7/7/7)

16:50

Is 75-90 seconds between rounds too much or about right?

15:25

Yet another reminder of how bad my metcon has gone down the drain. I subbed 35 kg (77 lbs) for thrusters, which is negligible. Pull-ups as rx'd.

26'53"

P.S. Does tasting blood at the end of the workout mean I put out a good effort?

22 min....used 95 instead of 75 for thrusters

still recovering after a weekend filled with boozing...and somehow managed to read thrusters at 95 instead of 75.

as rx'd 14:10

30/f/132/5'8"

3 rounds instead of 5:
16 of 21 reps first round at 55 lbs, rest of rounds using 45 lbs
subbed box jumps for double unders

about 15 mins, timer messed up after first round

Good workout...

AL 42/m/170/68"

18:07

14:30 as rx'd

M/23/66"/175

55 lbs. / 3:1 Skips

16:25

11:44. Only used 45lbs for thrusters b/c of shoulder injury.

M/30/6'3/175

65lbs

21:17

28 yo male, 180lbs

As RX'd: 18:12

I rested way too much between breaking up sets of the thrusters. Double unders were like a rest between the thruster sets.

Male weight as RXed: 13:32

Male weight as RXed: 13:32

Four rounds:
45 pound Thrusters, 21 reps
21 Box jump, 12"

21:29

75 for first 3 rounds
65 for last 2
subbed 100 jumpropes

around 33:00

Time: 23:16

As Rx'd Broke up thrusters into sets of 7. Really winded after thrusters. Usually took ~ 1 min to do 7 and rest before moving on to 7 more.

Five rounds for time of:
45 pound Thrusters, 21 reps
jump rope 70 times

32:23

2500m row - 9:51

M/34/178lbs

As Rx'd 13:44

Broke up thrusters starting with round 2 into 11/10. Finally found the rhythm of the DU in round 3.

Thrusters just suck the life out of me...agh!

M/28/180lbs
Accidentally scaled up to 85lbs
24.12

Split it
10x75
21 Jump Rope (single)
10x75
21 JR
10x75
21 JR
10x75
21 JR
10x55, 21 JR for remaining sets... so x6

Just after eating huge lunch of mexican food and ice cream. Not at all pleasant.

IFS.

As rx'd:
17:59

scaled to 53# thrusters
11:32

As rx'd
13:36

Lots of scaling following a CFE 2 mile time trial run.

1 round 65lb thrusters 10 times/42 single-unders
2 round 35lb thrusters 15 times/42 single-unders
3 round 35lb thrusters 15 times/42 single-unders
time 9minutes.

as rx'd

14:02

47 / 178

did SP sets per CF Knoxville Strength W/O 3x5 - 110 for warm-up

as rx'd -- 22:47 so much easier on paper

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

Warm Up: 1/2 mile run to the gym

WOD: Thrusters and Double Unders 22:53

75lb Thrusters: Ass to ankles on every rep to head through with a good lock out at the top. Took the first set in one shot the remaining sets I did 7-7-7.

Double Unders: My goat. I did 21 doubles and 21 singles on every round (single, double, single, double)

Cool Down: one bar muscle up with a back pack on (about 15lbs) followed by a 1/2 run/walk back to the casa.

Wholly heart rate batman, that one kicked off on my @ss. I have been slacking on my crossfitting lately and the first thing to go is aerobic capacity, obviously. I was breating very, very hard by round three, totally gassed.

Have Fun, Train Hard,

Billy

Mod to 45# thrusters and 21 single
1:52/1:37 (10 Thrusters)/1:16/1:47/1:35
Total: 8:08 (158/167)

My thrusters suck... can't rest bar on chest so holding the weight the whole time! Forward lean... lousy. Must have been funny to watch my WOD as my arms were so tired/heavy the jump role kept hitting me in the back of the head. This could be a great workout but need to study up!!

Next time 21 Ts and 42 JRs

Used DB for thrusters. Need to improve DUs. 17m43s. Getting old. New to CF and liking it alot.

22/m/6'0/180lbs

50 regular jumps instead of 21 double unders

9:51
Thrusters are the devil...

F/36/5'2"/106

sub'd: 25# Thrusters; 42 SU

11:30

As Rx'd

12:04

Real slow today- worked out solo after track run in a.m.

subbed 50 single jumps
9:45

145lbs/32yoa

as Rx'd

11:50

first set unbroken, after that thrusters were broken down into sets of 7. My quads are lead.

age 19 bw 170
9:28 as rx'd

wow, this was torture!

M/32/5'4"/142lbs
As rx'd
12:05
Low energy today. Felt I could have done better.

70 lb thrusters, 21 reps
normal jumprope, 63 reps each round

15:15

29m/5'8"/220lbs

17:23

m/35/194/5' 10"

as rx'D 19:33.56

du's killed me, thrusters were in sets of 10 or 11...

m/39/158
11:55 as rx'd

Ended up doing 65# and 15 reps per set. I suck at double unders so after the first set did 50 reps per set. This one hurt.

m/30/6/200

20:43 as rx'd

1st time doing really deep thrusters. Used 18" box.

10:57 as rx'd

felt slow, sluggish, and fatigued. Cool WOD

10:57 as rx'd

felt tired, sluggish, and did not bring any intensity into this one. Cool WOD though!

14:28

subbed tuck jumps

14:21

75# Thrusters first round, 65# thrusters rounds 2-5.

subbed 3 single jumps for 1 double under for all five rounds.

little more endurance focus over the last couple of days, back again now. subbed SU and doubled the number (looks like everyone tripled, next time) and kept the 75# thruster.

10:00

I did much better than I expected now. Hmmm, I guess the quad spasms were ok and my butt will forgive me.

Wife came back to CF today too from being sick, subbed 25# bar and 12in box jumps/step ups for DU. She was definitely feeling it and dropped reps to sets of 10 throughout.

7:51

She knows she will have to push it more next time.

Love the Pic. Blessing~ what a beautiful place !

The best part of that FOB in '06-07 was the piss tube. Hopefully things have improved.

9:43

Maria: F/25/6'0"/200 as rx'd

-Thrusters with a pair of 16kg KBs (about 70lbs, elbows touching knees each rep)
-Double Unders with a rope I made from an old tube.

13:32

17:07

Done on 6/10 in the am. I'm no good at early morning WoDs.

1/3 CFWU
As rx'd, 13:15. Nothing in the tank but little sleep last night (again). Bendaryl tonite.

Dale

11:10

35M195
20:40 as rx'd

36F123
45# then 35#
42 singles
~18 mins

as rx'd 8:52

wow that one took the wind out of my sails whew

partner: scaled to 55lb thrusters: 22:10

f/31/117/5'
scaled to 55# thrusters
10:28

Subbed Tuck Jumps for Double Unders (I can only do like 2 double unders in a row, then I trip)

1:23
2:48
3:39
3:53
3:35
Total:15:21

34/M/201

14:26 as rx'd

m/22/165/5'11":
18:40 with 24" box jumps subbed for DUs.(a Mistake) Made another mistake doing a mikes gym wod that consisted of back squats and push presses prior to the crossfit wod.

f/20/130/5'7"
16:14 Scaled. Used a 20 lb bar for the thrusters and subbed box jumps (about 12-16" because she's afraid of heights) for the DUs.
This is her second crossfit wod.

I dry heaved into a garbage can....highlight oof this workout. My shoulders are not thanking me at the moment.

12:40

5'8 M 180 36

29 minutes

scaled thrusters > #65

17:09

sub burpees for shoulder press - on vacation

rx'd reps and rounds:

15:57

Substitution workout:

60 min trail run (9min/mile pace)

and

2 rounds of:
15 burpees with pull ups
30 situps (alternating)

F/45/5'2"/130

am
cycle to work 28:49 followed by
5 rounds of
30# thrusters, 21 reps
21 tuck jumps
8:18

pm cycle home 33:00

40min, ugh, better next time

Hard
215
265
5x315

well gee, didn't this one creep up on you?

I thought it was going to be pretty simple but those Thrusters were brutal.

I sub'd tuck jumps for double unders as my techniques just isn't there

18.40

4 rounds

26:30

as rx'd

15:39

suprisingly my double unders are better!
completed 17 in a row...before that couldn't even get 3 or 4... so strides have been made!

Five rounds for time:
75# Thrusters, 21 reps
105 jump ropes (Modified from 21 Double-unders)

Round 1 – 2:15
Round 2 – 3:55
Round 3 – 5:16
Round 4 – 5:35
Round 5 – 5:46
Total – 22:47

Buy in - Row 1000m and did 3 sets of 10 of push-ups, sit ups and 45# bar OHS

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Sub DU with tuck jumps
Total time: 10:02

Cash out - slow walk back to the office

This one is a killer.
JJ did one round of 70 lbs thrusters and threw in towel. Then finished with 45 bar.
Jumping rope kicked my ass as well. Did one round of 70 singles. Than on second round got mad, threw rope across room and just jumpbed with ghost rope.
Adam did most of workout with 70 lbs bar but did do a number of 45 lbs. also singles for rope.

@thesweatbox

24:38

double-unders were really pathetic tonight

EJ
M/36/169
9:53
EJ

only time for 4 - 18:30 - 42 regular jump ropes

28:49

As rx'd: 31:08

12:42

28/m/79kg

11:54

Pack scaling:

5 rounds of
25kg thrusters
21 double unders

13:15

Brutal. This was much harder than it looked on paper

f/25/5'9/135

5 rounds
45# thruster, 21 reps
21 tuck jumps

14:16

m/31/158

subbed tuck jumps

13:07

m/26/170/5'-9"

5rds
65lb thruster
30 Skips
8:14

Need tons of work on double under. should have skipped 50... disappointed

as rx'd
11:36

Pack

5 RDS
15@ 55Lb Thrusters
21 (Tucks)

11:48

m/35/155
5 rounds
21- 75# thrusters
21- tuck jumps
bar on 12" box need to work on double unders
13:13

32kg bar (70lb)

20:24

28 m 198

time for 28:53 did 100 single unders

22.11
as rx
double unders

WOD as rx'd 35k thrusters

9.27.

annoyed at that as doublers took less than a minute ,thrusters as usual are the leveller,1st ,2 rounds of thrusters straight through,then broken to 12,9,all doublers straight through.

15:13

my legs have NEVER been this sore!

used 70lb barbell (that is all i had)

first 2 rounds did all double unders

last 3 did around half double unders and half tuck jumps. was too tired/almost meeting pukie to keep my concentration up to finish with double unders/

18:45

21:08 as rx'd

I was gassed before I started this WOD, but I've got no excuses. I'll get it next time.

Couldn't get my timing right on the double unders, it was very frustating. Never strung more than 5 or 6 together. Blah, and double blah.

33:10
After 2 rounds I decided this was to hard for me-but got second wind on third series so finished it. I guess I could have done it 10 minutes faster if I had more sleep, and less parties to go to.

10:25

disappointed - only 3 rounds
thrusters were broken into 3 sets of 7

subbed
1 pood KBs
100 high knees/running singles
16:25

did three rnds in 18 minutes

16:10 w/95# thrusters

Made the decision to go "heavy"...a terrible decision indeed :)

M/28/6'1"/208

20:55

scaled to:
3 rounds
55lb thruster
21 tuck jumps
20:00 min

Had to scale down to 45#, and couldn't do the doubles, so I subbed 3 fast ropes for each double.

19:11

Warm-up:
Three rounds
5 x Full Range HSPU
10 x Towel Pull-ups
10 x Sit ups on Bench
10 x Back Extensions on Bench
10 second L-sit
10 x 135# OHS
Samson Stretch

WOD as Rx'd:

8:10

13:03 as rx'd

As rx'd 29 minutes

First set of double unders was unbroken. This was a first for me. Last set nearly unbroken trying to beat the clock.

Thrusters broken 15-6, 12-9, 12-9, 12-9, 7-7-7-.

Still not pushing it 100% being mindful of my pulled hamstring. Smoked nonetheless.

3 Rounds:
21 75 lb Thrusters
42 Single Jump Rope
21 Tuck Jumps

17:28

3 rounds @ 75#

22:38

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

as rx'd 55 pound thrusters, 21 reps (women weight)
21 double unders

25:45

As rxed:
27 minutes.

If this comes up again I should prob scale weight and shoot for a faster time. Thrusters broken quite a bit after first round.

20:20

11:43 wicked sweat! I'm writing this a few days late, this one hurt the legs for days.

1st wod @57 yo
sub 35lb db thrusters
24:22

13min even

16:57

13:14 gotta love those thrusters.......fran is near!!

33:32 reg thrusters as described with 100 reg jump ropes

37/m/145/67"

subbed 65# thrusters
Tuck jumps

13:16

WOD as Rx'd:

8:10

Got sloppy on the fourth Round DUs which ate a lot of time.

As Rx'd

14:33

Did this on 6/11:

CFWU x 2
Row 500m (2:01)

WOD as Rx'd:

13:28

Legs still hurting 2 days later... Great workout!

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders SUB Tuck Jumps

17:29

M/33/71"/180

Five rounds for time of:
55 pound Thrusters, 21 reps
21 Tuck Jumps

26:00

m/43/177

10:13, got to love those thusters....fran is near

M/26/170
Sub'd cross-over jump-rope (42) each round instead of double under.

16:53

Felt Okay. probably could have pushed to 16:30

subbed 25 pound dumbbell thrusters

14:30

this was unbelievably painful.

CFWU x 3

subbed in DU for box jumps
15x35kg thrusters, 15 box jumps
4 rounds
11mins

CFWU
Tuck Jumps vice double unders
17:56
M/48/188#/72"

Just realized, forgot to post!

Did mixture of double unders and 3x single unders, otherwise as RX'd. Lost my time now, but it was approx 15 min.

M/31/195 - new

3 rounds of
21 x 45# thrusters
21 x sub-tuck jumps
Approx 12-13 minutes

as rx'd:

12.48

Crossfit Warmup

followed by WOD with pullups subbing for double unders.

27:38

35kg thrusters: ~15:09

M/27/185

12 min as Rx'd

m/35/5'9/172

Rowed 500m as WU. Layed in bed, so took shortcut.
23:23
Did DU for all but 2nd set. DU's were single, double, single. Only counted doubles.
Keeping rope slightly in front of body seemed to help. Able to whip rope forward w/wrists pretty well. Work on more of a mid foot strike.
Thrusters not bad. Mostly sets of 11 & 10. Kept elbows up. Lumbar curve. Good stance. Good breath in on way down.

As rx'd:

22:52

Thrusters killed me after 1st round...

Did not do - travelling home from interstate

3rds. 35k thrusters. Subbed tuck jumps for DU.

7:57mins

just getting to this one, no jump rope so i did double jumps over the bar...over and back is one rep. I can't do double unders but think the jumps I did were harder than regular jump rope by far.
time was 14:35, ran 1 mile for warm up.

39/M/195--Denver CO
As Rx'd: 10:02

As rx'd

13:55

did 42 singles instead of double unders

TIME - 17:15(PR)

14:34.

~~~~Vacation~~~~

************************ 06/16

37:57

M/40/197/6'

As rx'ed 22:02

16:25 subbed tuck jumps

As rx´d

16:15

28/m/190

as rx'd: 10:55

M/34/190/6'2"

Subbed anchored situps for double unders as my gym did not have jump ropes- amazing- I could not believe that.

Anyway, 15 minutes

CFWUx3
28:42

Jeff @ home
9:20

Charity
55# Thrusters
7:50

23.m.138.65"

as rx'd
30:00? don't remember. sumitted my watch to get fixed...

rx'd: 14:59

du's were cake. thrusters murder. 3rd wod in about 20 hrs. rest day yay.

12x 75lb thruster & 100 reg jump rope
15x
7x
5x

kicked but

subbed pushups for du and 2x13kg db thrusters

23:19

34 yom 205 lbs

As rx'd 18:56

Day after cheat meals. Left shoulder hurt first few rounds then stopped. Thrusters were murderous

43 yom 204 lbs.

45 lbs. 15 reps x 5
jumping tucks 15 reps x 5

20:10

I stand corrected. Not as rx'd, subbed jump knee tucks for double unders

I stand corrected. Not as rx'd, subbed jump knee tucks for double unders

as RX'd

19:20

41/m/176cm/72kg

Quite late

As rx'd

14:22

DUs unbroken in round 3 and 4! I'd call this the double gas WOD.

5 sets of 15

14.05

(done 6/17)
21:38...158/172
Scaled reps to 15. Double-unders were mostly singles & I counted missed attempts.

M/25/194/6'1"
12:25 as rx'd
This is the second time I did this one. A huge bitch, but I'm hoping this gets me in shape.
Shaved 3 mins off since 2 weeks ago. Better conditions

As rx'd. 14:41

Substituted high hops for DUs.
Total time 19:53
Just getting back after 10 days off...didn't have the gas for this WOD.

75lbs. x 11 reps & 50 regular jump-ropes (calf injury)
17:30

As rx'd: 11:37

m/25/140

5 rds: 21 95# Thrusters, 21 Double unders
12:41

5 rounds:
10 1.5 pood kb snatches each arm
21 DU

Time: 10:56

M/26/6"/172

WU of: 50 jumping jacks, 30 arm circles, 15 pushups, 12 L-Pullups, 15 air squats, then with the bar: 10 SDHP's, 5 military press and 5 push press and 15 OHS's.

Subbed tuck jumps for DU's, 13:20

42/M/6'2/185

used 80lbs

14.25

45/m/164

14:55

great WO, as usual deceptively hard

CFWU non-std

NOT as Rx'd
5 rounds
#55 Thrusters; rt elbow would not take 75
60 reps Jump rope, will never get DUs.....
14:52

CFWU non-std; 3 sets of 3 ring dips added

NOT as Rx'd

5 Rounds
#65 Thrusters; working to #75
22" box jump sub for DUs

20:59

at Rx: 14:28
thrusters killed me

19:43

as rx'd

22:25

Subbed 40# dumbbell thrusters. Time: 9:25 (PR).

I did this 2 years ago in a hotel gym - again subbing the db thrusters - but I was pretty new to CrossFit back then. Today was nearly an 8 minute PR. Thrusters today were 21 / 17-4 / 15-6 / 12-9 / 12-9. It was hard to not put the dumbbells down in the last round. Double-unders were unbroken except rounds 3 and 4 where I had a few misses.