June 25, 2009

Thursday 090625

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.

Amonson-th.jpg

Enlarge image

Neil Amonson, CrossFit 801, 2009 CrossFit Games Entertainment


"The Squat: All about Hips and Knees" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]


Road to the 2009 CrossFit Games: Caity Matter - video [wmv] [mov]

Posted by lauren at June 25, 2009 5:03 AM
Comments

OOH!!! Sounds like fun! GO FRAT GO!!!

Comment #1 - Posted by: Daniel Krull AKA "Franiel" at June 24, 2009 5:46 PM


Nice !!

Comment #2 - Posted by: Ssscaler at June 24, 2009 5:46 PM

Brutal...absolutely brutal!

Comment #3 - Posted by: al deezy (32m-155) at June 24, 2009 5:46 PM

I'll be hitting this tomorrow after too long of a layoff. Yeah baby, get some!

Comment #4 - Posted by: cricket at June 24, 2009 5:48 PM

AWESOME PIC!

Comment #5 - Posted by: TheFlyingIguana at June 24, 2009 5:52 PM

Hi lauren,
Your post s are reading "A.M.".
We always appreciate "early posts", but is this really early?
ooxxoo

Comment #6 - Posted by: sondrabythesea f/50/5'3"/112 harborcitycrossfit at June 24, 2009 6:00 PM

hi guys im new to crossfit, i have a MacBook and I cant view the demos that only have the (wmv) option so i have no idea what the sumo deadlift high-pull is....can any one enlighten me??

Comment #7 - Posted by: joe at June 24, 2009 6:01 PM

http://groundtruthonline.com/

Take a look. Thoughts of someone who was once a Soldier but is now employed by another Gov't Agency.

This looks like a great WOD.

Comment #8 - Posted by: Gabriel Wright at June 24, 2009 6:03 PM

#7 you can go on youtube and search it, every exercise is on there, funny though I have a mac and can still see the exercises, oh well, but yea try youtube...gl

Comment #9 - Posted by: jay at June 24, 2009 6:05 PM

I love my gym and everyone who trains there with me.

Comment #10 - Posted by: AllisonNYC_CrossFit Obsession at June 24, 2009 6:09 PM

Wow, this looks like a doozy. I can't wait!

Comment #11 - Posted by: Jahsh at June 24, 2009 6:13 PM

Thank you Kamper! I needed to hear that! I might have to try your workout too. That looks awesome!

Erin

Comment #12 - Posted by: in8girl at June 24, 2009 6:26 PM

last time I did one of these "rounds in 20 minutes" WOD, I finished up my rounds and laid on the floor in the gym and proceeded to look like I was gonna die. I loved all the odd looks I got.

Comment #13 - Posted by: Kenny-37m/5'10/200 at June 24, 2009 6:28 PM

definitely going to get some....

Comment #14 - Posted by: MattyB at June 24, 2009 6:29 PM

Joe number 7,

Download Flip4Mac. I think it's about $30. It will convert the wmv vids effortlessly. Once it's installed, just click the .wmv link and it will play.

Comment #15 - Posted by: Kevin at June 24, 2009 6:34 PM

This looks like fun. I am not going to sleep well tonight in anticipation...

Comment #16 - Posted by: dan m at June 24, 2009 6:35 PM

I Love AMRAP WODs and this one is gonna be a killer! I'm wondering how shredded my grip and forearms will be holding a 95# bar for 20 minutes! Ha Ha! 3,2,1...Go!

Comment #17 - Posted by: Sparky 34/M/5'5"/210 at June 24, 2009 6:41 PM

hey just making sure that on the sumo deadlift we do a regular dead lift that goes right into an upright row for all the reps....so deadlift+upright row = 1 rep of sumo dead lift high pull

Thanks

Comment #18 - Posted by: Will at June 24, 2009 6:41 PM

Right labrum, bicep tendon, and subscapularis fixes yesterday. The post-surgery day 1 was much better than my last surgery, although more damage was fixed. I was in less pain in general, and I took less meds. I hope to be off all meds minus Advil by tomorrow morning!

Comment #19 - Posted by: Herm at June 24, 2009 6:58 PM

will #18, i'm pretty sure for sumo deadlift high pull your arms are inside your legs (other way around than regular deadlift) and you deadlift straight into upright row like you said.

Comment #20 - Posted by: tonf at June 24, 2009 7:09 PM

Nice pic and video Neil. You're a badass.

Comment #21 - Posted by: Doug at June 24, 2009 7:10 PM

Herm you're back. Hopefully you're fixed and feeling good and they didn't leave a sponge in you anywhere.

Comment #22 - Posted by: tonf at June 24, 2009 7:12 PM

That was crazy! 8 sets in 20 min+ 25 incline situps between each set!

Comment #23 - Posted by: MacAttack8401 at June 24, 2009 7:15 PM

joe # 7
download the FREE extension for imovie that allows you to view WMV files for FREE in imovie
you can find it for FREE on the apple downloads page.
did i mention its FREE?

did the 3x5 front squats today:
70kg x 3
75kg x 3
80kg x 3
90kg x 3
95kg x 3 < this one was real tough!

I was very near failure, should I have loaded up to 100kg and gone for complete failure?

Comment #24 - Posted by: Ian at June 24, 2009 7:16 PM

What is FRAT?

Comment #25 - Posted by: B. Rhaly at June 24, 2009 7:17 PM

#25
The FRAT is a knockoff of the TARF, which is a sub-culture of super-duper-elite CrossFitters.

Comment #26 - Posted by: Tarf Supreme Commander at June 24, 2009 7:20 PM

#19 Herm: You my friend, are one tough cookie...is it just a coincidence that you happen to be dating one tough "Cookie"? Man, I crack myself up sometimes....Hey!...stay off of that trampoline you crazy kids!

Comment #27 - Posted by: Playoff Beard at June 24, 2009 7:21 PM

#25
I also forgot to mention. The FRAT is all about "bad english" and "man hugs" whereas the TARF is all about "bon francais" and "heavy petting with hot chicks". I dunno... who would you want to join?

Comment #28 - Posted by: Tarf Supreme Commander at June 24, 2009 7:25 PM

Ian - "I was very near failure, should I have loaded up to 100kg and gone for complete failure?"

I think it depends on your fail environment:

1. Bumper plates and lots of space = yes, it's safe and maybe mildy disappointing on failure

2. Metal plates and nearby expensive furniture/oblivious people/quiet tea party = HELL YES, more motivation to succeed and ludicrously hilarious on failure, can't lose

Comment #29 - Posted by: tonf at June 24, 2009 7:32 PM

I'm upset because my brother Carlos he deserved to go to Aromas...i'm with you brother you are a great man

Big hugs FRAT this WOD ís awesome love it

Comment #30 - Posted by: s'more at June 24, 2009 7:33 PM

#25 Tarf Supreme Commander:

Sounds like somebody could use a man hug. Get over here you little rascal! :-)

Go FRAT!

Comment #31 - Posted by: Playoff Beard at June 24, 2009 7:36 PM

****FRAT SOS****

Carlos Andrade, the winner of the South American Qualifier has been denied a visa and will not be able to travel to Aromas to compete in the Games.

http://games2009.crossfit.com/competitors/athlete-profile-carlos-andrade.html

This is very unfortunate for Carlos and for those of us anxious to meet him, watch him compete to and to compete against him.

I am no world traveler. I know next to nothing about passports and visas, but if YOU do...or you know someone, or know someone who knows someone...etc...who can make a phone call and maybe pull some strings...please do it. Today.

Like Herm said this morning, Crossfitters don't quit. He's right, we dont. We improvise and we find a way, especially when it comes to helping a brother or sister when they need it.

I don't know if anything can be done to rectify this situation, but I can't just let it go at, oh well, sorry.

Let's get him to Aromas, we've only got 3 weeks!

Coach, Crossfit HQ...can you help?

Comment #80 - Posted by: Playoff Beard at June 24, 2009 1:15 PM

Comment #32 - Posted by: Playoff Beard at June 24, 2009 7:38 PM

Caity missed less than 10% of her shots while we filmed that piece. And they were all tough shots. No warm-up. It was very impressive. But not as impressive as the WOD she did for us. WOW! Video coming soon!

Comment #33 - Posted by: sevan at June 24, 2009 7:39 PM

Trying to convince my forearms this won't be as bad as it sounds. They're not bying it.

Comment #34 - Posted by: Lunchbox at June 24, 2009 7:44 PM

tackling this one Friday

Comment #35 - Posted by: ron at June 24, 2009 7:45 PM

Thanks so much Playoff Beard i really hope there ís something we can do...

Hey TARF #28 hot chicks sounds cool but we the FRAT have HOT wifes great son and doughters but have a good time with your hang dude...

Comment #36 - Posted by: s'more at June 24, 2009 7:59 PM

Been off the site for a spell and just got back on to see what's up.
FRAT...TARF...I don't know where it came from but it's pretty funny to me.

I'm glad to see that Herm is still a beast and S'more is still super-duper-rad.

Cheers,
Mike

Comment #37 - Posted by: Ruiner@Osan AFB, ROK at June 24, 2009 8:11 PM

looks fun, can't wait

Comment #38 - Posted by: thelax at June 24, 2009 8:28 PM

#36 s'more: You're welcome bro, give Carlos a hug for me. I'm praying for a miracle...

Comment #39 - Posted by: Playoff Beard at June 24, 2009 8:49 PM

Welcome back Ruiner!!!

Comment #40 - Posted by: s'more at June 24, 2009 8:49 PM

Nice wingsuit! Anyone here jump at Byron, CA and interested in CReW? Send me an email. Lodi, Yolo, or Monterey is also not far for me, but Byron is closest. D12709

Comment #41 - Posted by: Greg/M2 at June 24, 2009 9:35 PM

Has there been an AMRAP at the games? Maybe they'll throw that in there this year.

Comment #42 - Posted by: B. Rhaly at June 24, 2009 9:40 PM

#42
Not that I know of at the Games, but there was an AMRAP at the NorCal Qualifier.

It was AMRAP in 10 minutes of:
185# Cleans and
Muscle-ups
with a minimum of 10 for each excercise.

It was pretty intense.

Comment #43 - Posted by: sls at June 24, 2009 9:57 PM

# 34: Was curious as to your forearm concern.....until I hit set 3...and then I knew! WOW!

Finished 6 sets as Rx'd in 19:48! Proud of myself, as I finished the first 5 in 17:22 (not great), but pumped out the last set to beat the clock!

Lovin' every minute of it!

Comment #44 - Posted by: Martin B at June 24, 2009 10:03 PM

12 rds + 3 hpc. Wow! What a brutal wod!

Comment #45 - Posted by: Chong at June 24, 2009 10:21 PM

This is gonna suck!

Comment #46 - Posted by: Jim at June 24, 2009 10:39 PM

I've done this one several times off the board, my best was 6 rounds of 5, 7, 9 in abt 20:30 on May 23

SDHP to finish the rounds was hellaciously hard on the forearms even with a hook grip, my pain tolerance was a lot closer to it's limit than my strength. My cardio respitory endurance also.

The Zone has improved my performance in all areas

M - 42 yrs, 5'11" 162 lbs

Comment #47 - Posted by: Disc golfer at June 24, 2009 10:42 PM

#34: Didn't understand your concern about forearms.....until set 3, when I had an "A HA!" moment! Thanks for the warning!

Finished six sets as Rx'd in 19:48. Not stellar, but proud that I'd finished five sets by 17:00, and banged the last set out to beat the clock!

Don't even think anyone else in the gym noticed the quiet sobbing that followed!

This one was fun!

Comment #48 - Posted by: Martin B at June 24, 2009 10:58 PM

Woot! This should be fun! (in a very un fun and tiresome way)

Comment #49 - Posted by: Adam at June 24, 2009 10:58 PM

HAve been really slackin lately...This outta be a good one to put me back in check.

Comment #50 - Posted by: joe at June 24, 2009 11:13 PM

To the TARF Supreme Commode,

Once again you have it completely backwards. FRAT is the Original and Genuine Crossfit Mutual Admiration Society. The men do greet one another with side hugs (I still prefer a fist bump) but we do greet the women with full frontal hugging. It is delightful. Out of respect for the fairer Crossfitters (and the fact they crossfit and can handle themselves) we do not grope until we are given permission or the 3rd date. Whichever comes first.

The TARF is a poor knock off and for those of you who haven't been following along (or you have lives) you can reference:
http://www.crossfit.com/mt-archive2/004757.html

to witness the creation and subsequent dismissal of TARF

The Great and Powerful,
jakers
FRAT Inc
Senior Executive Vice President of Recruiting Southwest Division

Comment #51 - Posted by: jakers at June 24, 2009 11:18 PM

what dropzone is that over?

Comment #52 - Posted by: b at June 25, 2009 12:42 AM

Wingsuiting!! My next thing.

Comment #53 - Posted by: Nick at June 25, 2009 1:01 AM

28/m/78kg

7 flat with ~30 sec to go

Biked 5km in and prolly affected legs a bit. Didn't seemed to pushing too hard.

Comment #54 - Posted by: pz at June 25, 2009 1:04 AM

In my job we do pullups all the time....I have the most in my company with 34 pullups...How can guys in the crossfit games do 50 and 60? Is it because they are kipping or is it that they are that strong? I want to be able to do 50 pullups....

Comment #55 - Posted by: #2 at June 25, 2009 1:19 AM

#2--
It's the kip. Way more efficient than a standard PT pullup. With practice you'll bit the 50 mark before too long, just hang in there.

Comment #56 - Posted by: Ruiner@Osan AFB, ROK at June 25, 2009 1:30 AM

95lbs of Death - hope y'all rested up yesterday!!

Thrusters - we've been here before. Front squat into push press using the momentum from the squat to launch the bar overhead. The grip is a little bit of a hybrid though - enough bar in your hand to press strongly overhead, enough of a rack that the bar rests on your chest and your elbows don't hit your knees at the bottom of the squat.

Hang power clean - jump the bar from the hang position (top of a deadlift) to the rack. The hook grip will be your friend here.

Sumo Deadlift High Pull - To an outsider, this may look like a dead followed by an upright row. Certainly, that accurately describes the range of motion. However, just like the thruster we want to use the momentum generated by the hip (in the deadlift in this case) to propel the bar upwards with the arms just guiding and finishing the movement.

There are a bunch of vids in the usual space but here is a link to the best one IMO. The notion of a relay of movement tells the tale pretty well

http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv

As usual, if the load is too much or if you are just starting up make sure to visit BrandX for their scaled WOD.

Cheers, kempie

Comment #57 - Posted by: kempie at June 25, 2009 2:14 AM

m/43/185

as rx;d
7sets plus 5 thrusters

Comment #58 - Posted by: cosmo at June 25, 2009 2:27 AM

CFWU + Angie:

100 Pullups
100 Pushups
100 Situps
100 Squats

18:20 (40 sec improvement in 6 weeks) Of course it's the rests between sets of 5-8 pullups that kill the time.

Running Frankenstein (castle) hill this afternoon....WOOT!

Comment #59 - Posted by: Jon at June 25, 2009 3:30 AM

m/41/5'6"/145

as rx'd 7rnds

Comment #60 - Posted by: duane at June 25, 2009 3:43 AM

Well it's not master chief, here goes...

Comment #61 - Posted by: ShipDockedInThailand at June 25, 2009 4:07 AM

M/34/6"/175

scaled down to 65#

8 rounds at 20:10

Comment #62 - Posted by: bsw at June 25, 2009 4:10 AM

m/28/6'0/243LBS

I did 7 rounds plus 5 thrusters and 7 hang cleans with the rx'd 95 lbs. i thought i was gonna meet pukie today also, but he never showed

Comment #63 - Posted by: nathan at June 25, 2009 4:17 AM

M/48/6'/185

7 Rounds as rx'd

Comment #64 - Posted by: Richard at June 25, 2009 4:20 AM

Just discovered crossfit a few weeks ago, but loving it. Used to be a stagnant 3 sets of ten kind of guy, but this is way more interesting and seems to be helping me break into a new fitness level.

After 10 1/4 miles at goal pace (84 secs) waited 20 minutes then completed WoD for 6 rounds + 5 reps on thrusters, as prescribed. 20:00 even.

Comment #65 - Posted by: USA Allen in UK (M/30/5'10"/200) at June 25, 2009 4:21 AM

7 rounds as rx'd... pukie was knocking on my door

Comment #66 - Posted by: mikeinma79 at June 25, 2009 4:21 AM

As Rx'd: 9 full rounds +5 thrusters
Very nice WOD, still here pukie knocking and i finished about 15 min ago

Comment #67 - Posted by: TangoRomeo m/22/5'10/160 at June 25, 2009 4:30 AM

7 rounds

Comment #68 - Posted by: Tommer Vardi at June 25, 2009 4:33 AM

m/41/195/5'11"

I can tell before I start that this going to be bad..

WU
row 500
50 jack
15 pushup
20 roman chair situp
20 roman chair back ext
15 squat
15 OH squat
10 dips
Thrusters, clean, SDHP at various weight

amrap 20 min
5 thrusters 89#
7 HPC 89#
10 SDHP 89#

6 sets in 22:15

Comment #69 - Posted by: slowweak at June 25, 2009 4:36 AM

11 rounds +5/+7/+3

Comment #70 - Posted by: JoeCam at June 25, 2009 4:39 AM

Brutal, as rx'ed:
5rds + 5 + 7 + 2

Chewie - 8rds + 5 + 2

Comment #71 - Posted by: Joe Casale/35yo male/5'5"/170lbs at June 25, 2009 4:48 AM

M/36/5'8"/180

Scaled to 75#
6 rounds

1st time doing this WOD, it was exactly what I expected- tough! :) Thank you to everyone at Crossfit and all of the post-ers, you provide much needed info, support, and motivation!

Comment #72 - Posted by: cliff_cruz at June 25, 2009 5:02 AM

20/m/205
9rds had the strength but not the grip to do more

Comment #73 - Posted by: cortlandst at June 25, 2009 5:03 AM

41/m/176cm/72kg

As rx'd

8 rounds +5 thrusters +4 HPCs (PR by 4 HPCs)

I was shooting for 9 or 10 rounds but started too slow. SDHPs were killing me. Had to break them in 6/4 after round 1.
Thrusters became more efficient during the WOD: in the beginning I lowered the bar from overhead back to the rack position and paused briefly before starting the next rep. Later on I managed to go down in one smooth continuous motion. Much faster.

Comment #74 - Posted by: Memuc at June 25, 2009 5:06 AM

M/26/6'1/175

As rx'd:

7 Rounds

Only got through 5 Rounds plus 5 Thrusters last time, so it's an improvement. As strange as it sounds, limiting factor was sweat. Yes, sweat. Our gym was so humid this morning, and even w/ lots of chalk on hands, it turned to cream. Goal for next time: 8 Rounds.

Comment #75 - Posted by: sbvaneria at June 25, 2009 5:09 AM

First day back to CF after 10 days on injured reserve (back injury). Scaled weight to bar only...boy am I outta shape.

7 rounds.

Comment #76 - Posted by: Mickey (M/174/5'10"/43) at June 25, 2009 5:12 AM

Six
again

Comment #77 - Posted by: Hale at June 25, 2009 5:16 AM

31/M/190

as rx'd - 7 rounds + 5 thrusters

Comment #78 - Posted by: john g at June 25, 2009 5:17 AM

28/6'8"/219

8 rds + 5 thrusters

Comment #79 - Posted by: Stretch at June 25, 2009 5:19 AM

8 rounds + 5 thrusters & 7 HPC's as rx'd
limiting factor was grip

Comment #80 - Posted by: Tyler Scott at June 25, 2009 5:25 AM

M/28/73"/212

This was my 2nd time crossfitting and my legs were still a lil achey from the front squats. Being in the Military I'm good with the pu's, su's and distant runs so I figured this couldn't be so bad...WOW! I'm pretty much hooked now.

6 rds scaled down to 65 lbs since I'm not 100% on my technique yet. I can barely hold a water bottle after this WOD.

Comment #81 - Posted by: jhes160 at June 25, 2009 5:26 AM

as rxd
9
(PR)10

Comment #82 - Posted by: Jonblaze at June 25, 2009 5:30 AM

I did 9 rounds in 20 mins, I was shredded at the end!!! ARGHHHHHHHHH

Comment #83 - Posted by: Marty at June 25, 2009 5:37 AM

CG E City 0700 Crew:
Dazzo:6 rounds plus t & hpc
Hicks:5 rounds plus t, hpc & 7 sdhp!
Leary: 9 rounds plus t & 4hpc
Keep it up!

Comment #84 - Posted by: Dan Leary at June 25, 2009 5:38 AM

As Rx'd: 7 rounds (pr by 1 complete rnd)

Need to cauterize my sweat pores so I can hold on to the bar.

Comment #85 - Posted by: Eric in SD at June 25, 2009 5:41 AM

6 rnds rx'd but only 65lbs

The last couple took longer and longer...tomorrow is going to be painful.

Comment #86 - Posted by: AJsinVA at June 25, 2009 5:52 AM

2X CFWU

as Rx'ed
6 rounds + 3 thrusters.

Didn't have a enough straight bars in the gym for everyone so I used a curling bar and brought it to 95#.

Comment #87 - Posted by: Gene Griffith M/40/229/73 W6D4 at June 25, 2009 5:54 AM

Eric #83

I started wearing gloves for that reason. I wear a thin pair of Nike's. The are not binding or balky at all. They improve grip a lot.

Comment #88 - Posted by: AJsinVA at June 25, 2009 5:54 AM

4 rounds rx'd. and 1 round after the 20 minutes cause your mom told me too.

Calling BS on #44, no way you did 12 rounds.

Comment #89 - Posted by: Browning-Mullinax-Farley at June 25, 2009 5:56 AM

Sigh... 2 rounds as rx'd, 2 rounds at 65#. I are weak!

Comment #90 - Posted by: vputz at June 25, 2009 6:02 AM

Shane McConkey was a high school buddy and good friend of mine. His spirit is in that photo for sure, and is with all wingsuit flyers.

Comment #91 - Posted by: julie parisien 5'8"/163/37 at June 25, 2009 6:04 AM

Is anyone doing Crossfit in the Lansing Michigan area? Please email me and let me know.

Houck2004@hotmail.com

Comment #92 - Posted by: Justin at June 25, 2009 6:05 AM

Rx'd 9 rounds (pr).
Previous was 7 and 5 thrusters. Very happy with today. It helped a lot to go right into hpc straight from thrusters everytime. I'll need to improve time between sets to pr again.

Comment #93 - Posted by: ChadWHall M/21/6'1/184 at June 25, 2009 6:07 AM

m/27/5'7"/179

as rx'ed

6 rounds plus 5 thrusters. 1 round better than last time.

Comment #94 - Posted by: Ty at June 25, 2009 6:11 AM

As Rxd
5 rounds + 5 thrusters

I totally sucked today. Too much booze last night. Stopped after three rounds for a couple of minutes and kept the clock running.

Comment #95 - Posted by: dan m at June 25, 2009 6:20 AM

M/63/195-Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rx- 6 rds

Comment #96 - Posted by: peejay2 at June 25, 2009 6:25 AM

25/m/5'11"/177
as rx'd
8rds + 5thrusters
tied PR but beat last time back in Dec.

Comment #97 - Posted by: justaman - liberty sc at June 25, 2009 6:33 AM

as rx'd 9 rounds + 3 thrusters

Comment #98 - Posted by: Corey 23/m/6'0/187 ish at June 25, 2009 6:33 AM

21/m/5'11''/175

6 rounds

Comment #99 - Posted by: Ian at June 25, 2009 6:36 AM

as rx'd 6 rounds+5 thrusters

Comment #100 - Posted by: Chris I. 26/m/5'9"/150 at June 25, 2009 6:41 AM

31/m/5'10"/210

9 rounds (pr)

Comment #101 - Posted by: D Craig at June 25, 2009 6:43 AM

bw 165

11 rounds as rx'd

Comment #102 - Posted by: paulw at June 25, 2009 6:47 AM

M/35/185
11rds
F/31/130
5rds +5+7 65lbs

Comment #103 - Posted by: Paul & Dawn K at June 25, 2009 6:48 AM

M/24/195
8 rounds as rx'd

Comment #104 - Posted by: John385 at June 25, 2009 6:55 AM

as rx'd got 7 and then laid on ground for 10 min!!! love it

Comment #105 - Posted by: yukonft at June 25, 2009 6:57 AM

just 5 rounds, couldnt breathe any more after that...

Comment #106 - Posted by: Hank at June 25, 2009 6:58 AM

6 rounds in 19:48

Comment #107 - Posted by: andy bryant at June 25, 2009 7:00 AM

m/29/145

8 rounds. goal was 10, couldn't make it.

Comment #108 - Posted by: Daniel Miller at June 25, 2009 7:04 AM

8rds + 5Th + 4HPC as rx'd

Comment #109 - Posted by: IronMike m/26/5'10"/165 at June 25, 2009 7:05 AM

M/39/175/6'

8rds + 5th + 3hpc

Had to stop shoulder started hurting at about 17:30. 10 or more next time!

Comment #110 - Posted by: Judd at June 25, 2009 7:16 AM

10 sets w/o the Sumo Deadlift.

Comment #111 - Posted by: Justin at June 25, 2009 7:19 AM

CF one day Level II cert at Guerilla Fitness was great. The professionalism, integrity to CF standards of excellence were clearly displayed by Boz, Todd, and Chuck! Great to meet you Boz, ssee you again Chuck and Boz!
THANKS for the tips, I look forward to learning more and striving for the level of training you all perform at!
Lisa Q
p.s that wod was a smoker, my thighs are still tender to the touch:)

Comment #112 - Posted by: LisaQ at June 25, 2009 7:26 AM

5 sets as RX'd. PSYCHED I did them as Rx'd. getting stronger. Humid gym made for challenging grip. Need to get some gloves, as the globogym probably won't like me bringing chalk in.

Comment #113 - Posted by: Chris H m/31/146/66.5" at June 25, 2009 7:26 AM

m/32/5'9"/169

as rx'd

7rds + 5 + 7 + 8 (PR, previous 6 rds)

Comment #114 - Posted by: elliott at June 25, 2009 7:31 AM

M/35/183

6 rounds as Rx'd @ 19:00


__________________________________________________

F/25/125

6 rounds (30 pounds) @ 18:23

Comment #115 - Posted by: seans at June 25, 2009 7:33 AM

7 full rounds and a thruster round

Comment #116 - Posted by: Rosser at June 25, 2009 7:33 AM

9 Rounds

Comment #117 - Posted by: tjo 41/185 at June 25, 2009 7:38 AM

M 68"/163/40

8 rounds. Goal was 10, but that wasn't happening! Still, PR by 1 round.

Comment #118 - Posted by: John at June 25, 2009 7:43 AM

7 rounds. That was harder than I thought. (That's what she said)

Comment #119 - Posted by: Riha at June 25, 2009 7:44 AM

C: 8 rounds.

B: 6 + 5Thrusters + 5HPC

Paced at 1rd/2:30... next time going to try 1 rd plus :30-1:00 rest pace. That. Was. Awesome.

Cluck, cluck, cluck.

Comment #120 - Posted by: Go Blue Hens at June 25, 2009 7:46 AM

rx'd womens weight (65#)
6 rds + 5 thrusters + 3 cleans (PR)

last PR was 6 rounds at 55#.. hooray for constant improvement!
push for 7 next time at least, and go straight into cleans from thrusters - felt like i couldn't but i definitely could whip them out.

Comment #121 - Posted by: Carrie McG F/20/5'8''/140 at June 25, 2009 7:47 AM

38/m/145


7 rounds plus 5 thrusters
scaled to 75#

Comment #122 - Posted by: M. Sands at June 25, 2009 7:48 AM

5 Rounds in 10mins...

USMC CFT just a couple hours before. felt smoked and slacked off...

Comment #123 - Posted by: Sykas m/24/5'9''/180 at June 25, 2009 7:52 AM

As Rx'ed

Scott:
7 Rounds + Thrusters

Mike:
7 rounds + Thrusters and Hang Power Cleans

Comment #124 - Posted by: ScottL at June 25, 2009 7:52 AM

M/36/5'10"/182

5 rounds + 5 thrusters as Rx'd

This was really tough, you guys are beasts.

~Never Quit!

Comment #125 - Posted by: Playoff Beard at June 25, 2009 7:57 AM

as rx'd
8 rds

Comment #126 - Posted by: m/43/201/69" Chris Bham at June 25, 2009 7:59 AM

M/22/5"9"/154

As RXD 7 Rounds and 5 thrusters

Comment #127 - Posted by: Hardeep at June 25, 2009 8:02 AM

made this into a murph-ish WOD

1 mile run to gym
WOD,as RX'ed (man, I love typing that) 65lbs
6 rounds
1 mile run home

limiting factor was grip

Good luck Carlos

Comment #128 - Posted by: Strong Lil Pony! at June 25, 2009 8:04 AM

as rx'd
12 rounds

Comment #129 - Posted by: chris r/20m/170 at June 25, 2009 8:07 AM

11 rounds + thrusters, cleans and 7 SDHP.
65# womens RX'd weight.
I could go from thrusters into cleans, but could not for my life get through sdhp all in one set. so each set I stopped after cleans. I love this wod! mental toughness.

Comment #130 - Posted by: julie parisien 5'8"/163/37 at June 25, 2009 8:08 AM

CFWU- minus extensions
Access to part of the gym was blocked off, so I improvised.
Thrusters and SDHP used 15lb dumbells
20lb kettle bell swings instead of HPC's

11 + thrusters, kettle bells, and 3 SDHP

Comment #131 - Posted by: ~VERVE~ at June 25, 2009 8:12 AM

Did 8 rounds: 4x80lb , 2x70lbs, 2x50lbs. Cooked!! About 18 mins. Now run home 2 miles with hill repeats

Comment #132 - Posted by: Frankerbanker at June 25, 2009 8:15 AM

m/29/5'11/170

Fran

rx 5:15 -- previous pr 5:05

my worst workout by far, never seems to get better, little frustrated with it really.

this after 6 weeks of strength bias, overall feel stronger, overhead and squats, oh well keep moving and getting better, it will come in its time.

Comment #133 - Posted by: Ian Mosher CFATL (aka Skittles) at June 25, 2009 8:17 AM

7 Rounds as Rx'd

I wondered during it if I should have scaled and rested a bit less, but it looks like I'm hanging in there with the rest of you...

Comment #134 - Posted by: Gene at June 25, 2009 8:19 AM

27/M/5'9.5"/176

Finished 4 sets in 20 minutes.

Comment #135 - Posted by: Trustym2 at June 25, 2009 8:19 AM

In8girl #12, no problem, glad (really) to be of help. Yeah, Brian's and Carl's CFE workouts are pretty cool, he kind of mixes up the rest and duration of the pieces in a creative way, not just your standard 5x5 minutes on, 5 minutes off that we have all suffered through innumerable times ... and then the rowing seems to set up the overhead work (which I suck at), it loosens up the shoulders, makes you tired so you have to use good form. I like it (which probably says really bad things about my mental state).

Comment #136 - Posted by: Kamper M/45/74"/200 at June 25, 2009 8:20 AM

21/m/5'11"/185

11 rounds + 2 mile run (sprint/jog)

Comment #137 - Posted by: jason at June 25, 2009 8:21 AM

8 rounds + 5 thrusters

Comment #138 - Posted by: Andy at June 25, 2009 8:21 AM

M/33/180

Not as rx'd...OD

105# Thrusters x 5
105# HPC x 7
105# SDHP x 10
AMRAP in 20

5 rnds + 5 thr, 7 HPC

Comment #139 - Posted by: Mike at June 25, 2009 8:22 AM

Subbed 85# for 95#, otherwise as rx'd:

8 rounds even
Abs afterwards

Comment #140 - Posted by: Alan_S at June 25, 2009 8:27 AM

m/32/170

Rx'd - 8 rounds

Grip and forearms pretty tight and limiting.

Work hard. Train Harder!

Comment #141 - Posted by: Tarzan at June 25, 2009 8:32 AM

As rx'd with women weight(65#) eight rounds 5 thrusters not too sure what exactly I got last time but I know it's a pr!

Comment #142 - Posted by: Kendra Hall F/150/5'10/19 at June 25, 2009 8:33 AM

Did a 5x5, 3x5, 3x1 DL workout before this.

As rx'd:


6 rounds.

Comment #143 - Posted by: Collin at June 25, 2009 8:34 AM

cfwu
WOD sub 65#
8 rounds

Comment #144 - Posted by: hiflyer51 at June 25, 2009 8:35 AM

#131 Ian - I have finally talked myself into starting strength bias soon. It is Fran that is making me do it. My PR on Fran is only 7:30, but I fly through WOD's like Helen, Cindy, etc. It is the thrusters that kill me. Today's workout will help, but not a lot of thrusters.

Comment #145 - Posted by: Corey Bibolet M/39/5'8"/163 at June 25, 2009 8:36 AM

As Rx'd:
7 sets in 20:20

Muscle failer on grip for SHDL. Love it!

Comment #146 - Posted by: tn308/36/175/5'10/12%BF at June 25, 2009 8:36 AM

8 rds 19:50

rd1 1:15
rd2 2:09
rd3 2:22
rd4 3:09
rd5 2:53
rd6 2:48
rd7 2:38
rd8 2:31

SDHP are what wore me down. Started partitioning them after rd4 (5/5).

Comment #147 - Posted by: Jim D. 48 yom 165# 5'11" at June 25, 2009 8:37 AM

M/25/185/6'
10 rds...As Rx

Comment #148 - Posted by: Norm at June 25, 2009 8:40 AM

Only got 4 rounds in before I lost feeling in my hands

Comment #149 - Posted by: Handy at June 25, 2009 8:41 AM

as rx'ed 5 rounds in 15:36 hands are busted now.

Comment #150 - Posted by: jshep 24/6'1/210 at June 25, 2009 8:47 AM

9 rounds

Comment #151 - Posted by: Nicholas at June 25, 2009 8:47 AM

Rx'd, 4 SDHPs shy of 4 rounds

however

FIRST EVER RX'D CF WORKOUT (not including 5Ks, or stuff with small amounts of weight). It felt great not scaling the weight and just giving it my all. Thanks Crossfit, didn't think I'd be doing this in just 3 months time.

Comment #152 - Posted by: Rob m/21/5'6"/153lbs at June 25, 2009 8:47 AM

As rx'd

11 full rounds + 5 thrusters + 7 hpc's + 4 sdhp

smoked

Comment #153 - Posted by: Husar - m/21/165 at June 25, 2009 8:48 AM

31/m/195

hotel workout w/ 45# dumbbells

8 rounds + 5 thrusters
wow.. SDHP are not easy with DBs. grip was an issue throughout.

Comment #154 - Posted by: SAT at June 25, 2009 8:51 AM

As Rx'd
8 Rounds in 19:52

I had no will to do any more thrusters. They are one of my weakest exercises. SDLHP is the thing that caused my Sciatica. I was out for over 6 weeks. I feel fine now. It looks like I have gained 3 pounds. I hope it is muscle.

Comment #155 - Posted by: Corey Bibolet M/39/5'8"/163 at June 25, 2009 8:54 AM

m/39/158
10 rounds + 5 Thrusters as rx'd

Comment #156 - Posted by: Seth H. at June 25, 2009 8:56 AM

14 rounds plus 5 SDHP
Totally sucked today. Too much vicodin last night. But managed. Thanks to Coach, I press on. This was amazing. I love crossfit.
3-2-1 blow

Comment #157 - Posted by: JimmyBob at June 25, 2009 8:57 AM

36yrs/235lbs/70"

4 rnds-very tough!

Teusday front squats
185x3 easy
225x3 easy
235x2 (shocked...should have been easy but abs gave out)
235x1 very tough
decided not to risk injury.

At one point I did 315x1 in front squats many years ago...evidently my abs are very weak from doing back squats for years and neglecting them. Pretty eye opening.

Comment #158 - Posted by: Tom at June 25, 2009 8:59 AM

did girl weight - 65#

6 rounds + 5 Thrusters + 10 power cleans

too hot and humid, wrist still has limited mobility from surgery. just wasn't feeling it.

Comment #159 - Posted by: CME f/30/165/5'6 at June 25, 2009 8:59 AM

4rnds + thrusters

Comment #160 - Posted by: Cole at June 25, 2009 9:02 AM

m/ 26/ 200/ 74"

ten rounds as rx'd

Comment #161 - Posted by: Jimmy at June 25, 2009 9:02 AM

Caity Matter - 15 Rds with 85LBS

Comment #162 - Posted by: Bill Henniger at June 25, 2009 9:03 AM

Yikes! That left a mark.

W/U: 10 deadhang pullups, run 1/4 mile (Tacoma YMCA block) x 4

as rx'd
8 rounds + 5 thrusters. I think my eyeball exploded.
bsn

Comment #163 - Posted by: bsn at June 25, 2009 9:03 AM

Rx'd at woman's weight of 65lbs

6 rounds plus 5 thrusters

hpc were the time waster though didn't drop the bar on them until the last two rounds, broken 6/1 and 5/2.

Comment #164 - Posted by: SueAnne/F/49/5'6"/134 at June 25, 2009 9:07 AM

M/35/6'/203#

6 Rounds as Rx'ed in 19:26
It was pretty tough.

Comment #165 - Posted by: EREK at June 25, 2009 9:16 AM

As Rx'd

9 rnds

Comment #166 - Posted by: Erik Behan M/31/5'8"/155 at June 25, 2009 9:24 AM

SUB 75#

7 rounds
previous 8

M/39/150

Comment #167 - Posted by: Ticotexas at June 25, 2009 9:25 AM

8rd +5thrust,7HPC

Comment #168 - Posted by: Jesse Emers 24/m/195 at June 25, 2009 9:28 AM

48 - 178

as rx'd

9 complete plus 1 thruster -- more than 1 round better than last time

Comment #169 - Posted by: tom perry at June 25, 2009 9:28 AM

M/160/20/6'0"

7 rounds +5 +4
my brother was supposed to do this one with me but he slept in today, but he'll pay for it tomorrow haha

Comment #170 - Posted by: BUD/S Hopeful, Class ??? at June 25, 2009 9:29 AM

As Rx'd,
6 rounds plus Thrusters and HPC's.
Have not been this crushed by a workout in while.

Comment #171 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at June 25, 2009 9:33 AM

cfwu

7 rds + 5 thrusters

Comment #172 - Posted by: DJB at June 25, 2009 9:36 AM

Rx'd (65lb)

11 rounds + 5 thrusters + 5 Hang power cleans

I finally got my box open so excited!

Comment #173 - Posted by: Momof3CrossFitGreer at June 25, 2009 9:39 AM

I am brand new to CrossFit, and not sure what to think yet. I'm used to following Weider principles, but this intrigued me.

7 sets even... Great cardio with the complex exercises. My forearms took the heaviest beating though.

I look forward to more.

Comment #174 - Posted by: Archer6479 at June 25, 2009 9:43 AM

Nate: as rx 7 rounds. Laura: 65# 6rounds and 5 thrusters. I cannot believe that people are beasts enough to get 11+ rounds! Kudos to u guys

Comment #175 - Posted by: Nate and Laura at June 25, 2009 9:44 AM

as rx'd, 6 rounds + 5 & 7
grip destruction

Comment #176 - Posted by: gary martins at June 25, 2009 9:45 AM

as Rxd

4 rounds

Comment #177 - Posted by: Kenny- 37m/5'10/200 at June 25, 2009 9:47 AM

M/27/157/5'9"

As Rx'd

7 rounds flat then collapsed with a few secs left.

Comment #178 - Posted by: Mike W T.O. at June 25, 2009 9:49 AM

rx'd
10 rounds + 5 thrusters

Comment #179 - Posted by: drew-ct m/25/180 at June 25, 2009 9:52 AM

question-


This is my second week of Crossfit after a year of Starting Strength- I have been Rxing every workout, but with slower times, less rounds, etc. Would I be better off doing like I am doing, working on the times, lifts, etc and improving as time goes , or Brand X down and get more rounds and all in?

Comment #180 - Posted by: Kenny- 37m/5'10/200 at June 25, 2009 9:54 AM

age 19 bw 170
again still recouping my shoulder. i'll probably hit this one when i'm healed. so i did:

every minute on the minute
5 med ball cleans
ring pushups

kept going till i got to 150 pushups
final time: 7:40

Comment #181 - Posted by: Chris S at June 25, 2009 9:56 AM

7 rounds as rx'd. This one put me on the floor.

Comment #182 - Posted by: JK17 M/26/6'2"/216 at June 25, 2009 9:56 AM

This was my first crossfit workout and it kicked my butt. I never knew I could get that much of a workout in 20 min. Its alot better than spending an 1 1/2 hrs in the gym. My forearms are definately going to hurt in the morning.

I got 5 rounds.

Comment #183 - Posted by: TJ at June 25, 2009 10:00 AM

m/31/6'0"/225

8 Rounds in 19:48 @95lbs.

Comment #184 - Posted by: JMC III at June 25, 2009 10:05 AM

6 rounds + 5 thrusters, all at 30 kg

Oof. My SDHPs need work.

Comment #185 - Posted by: Joe M. 29/m/5'10"/147 lb at June 25, 2009 10:06 AM

9 rounds
(11+ next time)

Comment #186 - Posted by: mrd m/24/5'10"/195 at June 25, 2009 10:06 AM

65#
8 Rounds + 5 thrusters + 7 HPC
PR by 1 round exactly

(Finished round to complete for 9 rounds, but that was over 20 min mark)
And yup, I agree with everyone who said it is really a forearm burner!

Last night after my frustrating day at the gym, while on my walk decided to do “a few lunges” (usually it is 392 lunges for me to = 400m, I went to 400 just to keep it even).

400 walking lunges = 13:42

Erin

Comment #187 - Posted by: in8girl at June 25, 2009 10:06 AM

7 rounds.

First mainpage WOD in about a month. I have been o-lifting and my lack of metcon really showed. The weight felt light as hell but my lungs did not agree. Also, the extremely nice Eleiko bar I was using had extremely light and small center knurling and despite copious amounts of chalk the SDLHPs messed my grip up fierce.

Comment #188 - Posted by: jk at June 25, 2009 10:09 AM

m/34/180
as rx'd

8 Rounds + (5 thrusters/7 cleans) 19:51

Comment #189 - Posted by: Rob Z. at June 25, 2009 10:09 AM

as rx'd
7 rds in 19:44

Comment #190 - Posted by: Robert W. at June 25, 2009 10:10 AM

as rx'd
m/160/32

9 rounds

I cried a little at the end

Comment #191 - Posted by: Richard Lawrence at June 25, 2009 10:13 AM

As Rx'd
5 rounds
1:20 (48/69)/3:01 (67/74)/4:14 (62/71)/4:18 (61/71)/6:49 (56/65) with 16 sec left.
Just getting the Thrusters but bad form is killing my wrists (keep elbows high). By 4th set I was hurting and grip was gone/ hands-bar slippery. Went out like a BOOH the 1st round. Must be how a 100% healthy Herm feels! ;-) Heal fast bro'.

Comment #192 - Posted by: Phoenix at June 25, 2009 10:15 AM

F/33/123

As rx'd 65lbs

7 rounds with 40 seconds to spare. Didn't have it in me! Tough one!!

Comment #193 - Posted by: Jessica, CrossFit RBB at June 25, 2009 10:19 AM

m/46/5'7"/150#

10 rds + 5 thruster +6 HPC

Comment #194 - Posted by: tim p at June 25, 2009 10:19 AM

this work out was brutal. the first few weeks of xfit have been rough.

4 rounds with around 20 seconds left on the clock, i did 3 thrusters afterwards and collapsed on the floor. i'd blame it on poor nutrition and bad rest (was up all last night, chugging espresso and chowing down on pizza [definitely not paleo or zone friendly, eh?] while studying for today's finals),

on the other hand, working hard under suboptimal conditions (i..e, poor rest & nutrition) may have the added effect of mental conditioning, but i think, if these suboptimal conditions are prolonged, it'll probably (definitely) reduce the potential returns from such an intensive physical program. might even end up sliding backwards...

but for gpp, what do you guys think is better? does anybody ever work out intentionally without eating a meal beforehand while they know it'll destroy their times? has anybody seen gains (at least in willpower, haha) by intentionally doing this?

similarly, if you're on a 24 hour job (g.i., cop, firefighter, mother - hats off to you guys and gals), how can you push hard in a work out when your occupation demands 100% and doesn't always allow the rest/nutrition that us other guys (especially us students) enjoy?

Comment #195 - Posted by: tj at June 25, 2009 10:19 AM

as rx'd 8 rnds

Comment #196 - Posted by: Hughes M/32/230/69" at June 25, 2009 10:21 AM

M/21/195/6'

8 rounds, but the last set was week.

Comment #197 - Posted by: JButler7 at June 25, 2009 10:23 AM

as rx'd 9 rds. This one was a bitch!

Comment #198 - Posted by: Tim A m/55/6'/200 at June 25, 2009 10:25 AM

as rx'd
7 rounds

Comment #199 - Posted by: mattyb_58 at June 25, 2009 10:26 AM

10 rds +5 thrusters + 5 hang cleans

Comment #200 - Posted by: Clack_Attack at June 25, 2009 10:28 AM

as rx´d

7 rounds + 5 thrusters

Comment #201 - Posted by: Alexis M/23/5´4"/129 at June 25, 2009 10:33 AM

F/31/122/5'4

7 rounds + 5 thrusters +7 HPC's in 20 min.

Rx'd women's weight 65#

Thrusters- squat to ball on all and head through arms

Comment #202 - Posted by: Jill at June 25, 2009 10:34 AM

25/m/5'11"/201

9 rds + 5 thrusters + 7 HPC as rx'd

Comment #203 - Posted by: Nickosaurus at June 25, 2009 10:35 AM

This was my first ever crossfit workout. I got 5 sets in 20 minutes. Brutal....

Comment #204 - Posted by: Steve at June 25, 2009 10:41 AM

This was my first Crossfit workout, it did me in. I was able to knock out about 4 rounds with 70lbs. I'm a 155lb 5'10 male. Some of my friends in jiu-jitsu class turned me onto Crossfit, we'll see how it goes!

Comment #205 - Posted by: Chris at June 25, 2009 10:41 AM

M/16/5'11"/170
9 rounds even, as Rx'ed.

F/16/5'8"/135
10 rounds plus thrusters and 7 cleans, with 45# bar.

F/50/5'6"/135
7 rounds plus thrusters and 4 cleans, with 65#.

M/50/5'11"/172
9 rounds plus 1 thruster.
I had to sub kettlebell swings for sdhp because of shoulder issues. Rest as Rx'ed. Normally sub power cleans for sdhp, but that would have been too many cleans in a row.

Comment #206 - Posted by: Kevin C. at June 25, 2009 10:42 AM

rx'd 6 rounds... plus 3 rounds of wrestling a two time all american from U of I.

Sorry having a hard time typing. I feel like I have been in a Turkish prison. Waterboarding sounds fun compared to this workout!

Comment #207 - Posted by: MQV at June 25, 2009 10:43 AM

M/33/5'7"/175

6 rounds + thrusters + 1 hpc @ 65 lbs.

First week of cross fit, started on Mon. Love it!!

Comment #208 - Posted by: PunchyUSMC at June 25, 2009 10:47 AM

23/m/180
9 rds + 5 thrusters as rx'd

Comment #209 - Posted by: Julian at June 25, 2009 10:47 AM

Really new to crossfit although I've been lifting for several years. I haven't really followed the WOD's but I look at them and those past and make up my own. This stuff is serious work! Serious fun too! This is my 3rd week and I'm already tightening my belt. My bodyfat is 17 to 18% and I'm shooting for 10 to 12%. Doing the workouts m w f with some cardio and just cardio on t&t. Did a little strength work yesterday - what do you guys think?

Squat- Push Press-
135x10x2 45x10x2
185x8 95x8
225x6 60sec 115x6
275x3 rest 135x3
315x3 periods 155x3
335x3 185x3
365x3 185x2 f/on 3
405x3 155x3

33yrs 5'10 265

Comment #210 - Posted by: Sam at June 25, 2009 10:48 AM

8 rounds + thrusters & 1 hang power clean

last time 7 rounds used 75lbs both times

3 sets:
crossover lunges 55lbs
one arm progression pushups

Comment #211 - Posted by: jc at June 25, 2009 10:48 AM

Ref Post 122:

I was corrected by my buddy,

Should have read:

Scott:
8 Rounds + Thrusters

Mike:
8 rounds + Thrusters and Hang Power Cleans.

I will not make that mistake again!

Comment #212 - Posted by: ScottL at June 25, 2009 10:48 AM

7 Rounds + 5 Thrusters + 7 Hang Power Cleans + 2 SDHPs.

Comment #213 - Posted by: Jon 27/M/5'9/160 at June 25, 2009 10:48 AM

8 rounds.

Comment #214 - Posted by: cdlaforc(m/29/190/5'11") at June 25, 2009 10:51 AM

Lots CF Newcomers posting today - welcome to all.

I have been at it for 1.5 yrs - CF is the BEST!

Comment #215 - Posted by: tim p at June 25, 2009 10:53 AM

8 rds

Comment #216 - Posted by: TheTimmy at June 25, 2009 10:54 AM

M/22/6'0''/175

As RX'd

6 rounds

Comment #217 - Posted by: Evan at June 25, 2009 10:56 AM

AMRAP for 20 minutes of:

40 kg (88#) Thruster, 5 reps
40 kg (88#) Hang Powercleans, 7 reps
40 kg (88#) Sumo Deadlift High-pull, 10 reps

7 rnds + 3 thrusters.

each round in: 1:32/2:28/2:22/3:04/2:57/3:26/3:25
HR@end of each rnd: 136/155/154/151/151/149/150

Comment #218 - Posted by: goap M/39/69kg/174cm at June 25, 2009 10:57 AM

13rds + 1hpc

Nice work Caity.

Comment #219 - Posted by: CDunkin CFGP at June 25, 2009 10:57 AM

M/25/140/5'11"

As Rx'd
7 rounds + thrusters + 5 HPC

Comment #220 - Posted by: Jon at June 25, 2009 11:00 AM

Read the description wrong...

9 rounds of:

5 Thrusters @ 95#
7 Power cleans @ 95# (from the floor)
10 SDHP @ 95#

Old PR 7 + thrusters + HPCs
Hook grip on sumos saved me today

Comment #221 - Posted by: Arthur M/34/5'11"/175 at June 25, 2009 11:01 AM

rx'd: 5 SDLHP's short of 9

Comment #222 - Posted by: steeliekid M 40 175 67" at June 25, 2009 11:02 AM

Me: 42yo/M/5'10"/175lbs/10.5%BF

Warm Up: 1 mile of sprints to the gym in my new Vibram 5 fingers. CFWU 3 sets 15 reps per set. I am focusing a lot more on doing each excercise during the warm up with variations of the same exercise. Pull ups for example I am doing the first 15 strict, the next 15 I did combinations of various widths from far to close, the next set of 20 I did kipping with different grips.

WOD: 8 Rounds + 5 Thrusters

5 95lb Thrusters: I was able to get all of these without breaking up the 5. These were the second easiest of the three exercises.

7 95lb HPC: I also got these all sets unbroken. These were the easiest of the three exercises.

10 95lb SDHP: I had to break these into sets of 5 and 5 after the first round. These were the toughest for me by far.

Cool Down: Two bar muscle ups and a 1 mile sprint/walk/sprint back to the casa.

I remember this WOD clearly and I remembered it correctly, total breath crushing workout. Gassed... brutal.

Have Fun, Train Hard,

Billy

Comment #223 - Posted by: Billy Olympic Crossfit at June 25, 2009 11:02 AM

m/36/6'1"/198

as rx'd, 7 rds, 20:05

Knew time was running out on the last round, but could not hang on to the bar. Not enough chalk available to overcome the sweat:grip strength ratio. Not to say this would have been a breeze with dry hands.

Comment #224 - Posted by: Lunchbox at June 25, 2009 11:03 AM

#194,
I always workout on an empty stomach. In the military we usually get about 1 to 1.5 hrs in the morning to P.T. Also, it keeps pukey at bay...sometimes! If you got a 24hr gig coming up you obviously scale it down a few knotchs.

Comment #225 - Posted by: jhes160 at June 25, 2009 11:05 AM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CFWU x 3 no weight, reworking form.

8 rounds at 19:50, couldn't get the bar up off the ground for a thruster.

Comment #226 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at June 25, 2009 11:05 AM

8 rds as rx'd. It's hot. Need to try hook grip next time.

Comment #227 - Posted by: CincyBurgs M/32/68"/165 at June 25, 2009 11:08 AM

Subed Push press for Thrusters, knee has been hurting bad for several days.

Also scaled to 85#

10 rounds with about 30 sec left over to watch the room spin.

Comment #228 - Posted by: BigPig/m/6'06"/200/35 at June 25, 2009 11:08 AM

i did:
Overhead squats heavy triples
205/215/225/235x1(f)

Comment #229 - Posted by: jake rubash 159/71/17yom at June 25, 2009 11:11 AM

M/167/5'11"/28

8 rounds as rx'd

Comment #230 - Posted by: Brad at June 25, 2009 11:12 AM

as Rx'd 8 rounds + 5 Thrusters

this was following CFFB Collegiate Strength WOD
Front Squat 3-3-3-3-3-3

185-195-205-215-225X1-225X1

Comment #231 - Posted by: adam 23/168/5'9" at June 25, 2009 11:15 AM

i did fran yesterday so i subbed 15 situps on the glute ham thing for the 5 thrusters.

7 rounds in 19:30

m/38/5'10/160

Comment #232 - Posted by: tonf at June 25, 2009 11:18 AM

as Rx'd (if I was female)
65# - 6 rounds + thrusters

sets 5 & 6 were tough as hell

Comment #233 - Posted by: Matthew at June 25, 2009 11:20 AM


7 rounds.........still sweating from this one!

Comment #234 - Posted by: Tom J at June 25, 2009 11:20 AM

M/47/66"/135

As RX: 5 rounds + 5 Thrusters & 7 HPC's....

UG! Holy Cheap OLY Bars, did this smoke me little ars!

Al Hillah REO, South Fork Crew

Comment #235 - Posted by: jpatrick at June 25, 2009 11:20 AM

as rx'd

12 rounds

Partner: f/135/5'8"/29

as rx'd 10 rds

Comment #236 - Posted by: Jamie M/30/175/5'11" at June 25, 2009 11:24 AM

8 rounds + 5 thrusters = PR

Great workout! Too bad today is the first humid day of the New England summer.

Comment #237 - Posted by: PatS at June 25, 2009 11:25 AM

29/m/184

9 rounds

Comment #238 - Posted by: Esteban - CrossFit Nasti at June 25, 2009 11:25 AM

m/24/165

as rx'd: 6 rds + 5 thrusters and 7 HPC

Comment #239 - Posted by: carl castellano at June 25, 2009 11:26 AM

34/F/5'10"/157

I believe this is one of the toughest CF workouts out there. I've felt like I was dying each of the three times I've done it.

As Rx'd with 66#
13 rounds + 5 thrusters (PR)

Comment #240 - Posted by: Laura DeMarco - CrossFit Rx at June 25, 2009 11:27 AM

I am new to this but i finished 6 rounds in 20:19.

After you guys finish do you usually stop working out and just stick to the wod, or do you continue with other stuff. Sometimes i have plenty of energy to keep going but i dont want to ruin my wod for tomorrow.

Comment #241 - Posted by: stevo at June 25, 2009 11:30 AM

M/32/210/74"

RXed: 11 rounds at the buzzer! PR!

#194 I've been a firefighter for 6 years now and crossfitting for almost 2 of those. I've gone through many different stages. Pushing despite having no sleep the night before. Beating myself up for missing a workout.

Then I realized that if I respect my body through rest, play and nutrition my performance increased positively.

Now, when I get off shift...If I'm tired, I rest. If I feel pretty good but don't have the heart to go all out, I back off and take the workout easy or turn it into play. I did that today in fact and still managed to PR. To me this shows that even though I may not be at my best... my skills are still improving and positive adaptations are happening.

It boils down to....respect your body. Respect what it tells you and you won't go wrong. An extra day of rest will allow you to knock that next workout out of the park!

just my .02$

Comment #242 - Posted by: chris A at June 25, 2009 11:32 AM

39m/6/185

11 rounds + 5 thrusters + 1 HPC

Comment #243 - Posted by: #42MARQ - CrossFit Bucks at June 25, 2009 11:32 AM

m/17/150/5'7"
4 rounds + 5 thrusters and 7 HPC as Rx'd

Comment #244 - Posted by: Stephen J at June 25, 2009 11:32 AM

Crossfit warmup x 3 (as usual)
felt weak today, 95# was heavier than usual
broken up like crazy
7 rounds plus 2 thrusters
as rxed
same as last time

27M 6'5" 220#

Comment #245 - Posted by: jwardman at June 25, 2009 11:34 AM

m/40/200

As Rx'd - 7 rnds + 5 thrusters

Not pretty form

Comment #246 - Posted by: Mike C at June 25, 2009 11:34 AM

Nat'l holiday, so I did it for her:

Pozdrav domovini! Hrvatska je punoljetna!

8 rounds + 5 thrusters

Comment #247 - Posted by: jos at June 25, 2009 11:36 AM

25/m/173

9rds + 5thrusters,10hpc,8sdhp

PR by 2 sdhps

Didn't feel 100%. I've got some groin issue goin on and it didnt really loosed up until rd 5. still happy with the result, but i know i can do better.

Comment #248 - Posted by: jake howard at June 25, 2009 11:36 AM

missed reading the high pulls part but completed 7 1/3 rounds. oops!

Comment #249 - Posted by: Knightenj at June 25, 2009 11:41 AM

rx'd

5 rounds + 5 thrusters

Comment #250 - Posted by: Horica m/21/5'7''/162 at June 25, 2009 11:47 AM

Rx'd: 6 full rounds

Comment #251 - Posted by: PaulyG 165#/6'/39/M at June 25, 2009 11:47 AM

31m/175

10 rds as rx'd

Comment #252 - Posted by: dmarsh at June 25, 2009 11:51 AM

M/23/190/5'10

5 rounds as RX'd in 19 minutes

Comment #253 - Posted by: ryan u. at June 25, 2009 11:52 AM

6 rounds in 17:30 with 45kg (99 lbs) then had to stop cos pukey was banging at the door! don't have weights by pound in my gym and nothing smaller than 2.5kg and didnt want to do less than wat was Rx'd! Crossfit for 2 weeks and i love it so much!

Comment #254 - Posted by: Stuart Bartley at June 25, 2009 11:53 AM

5 rounds 5 push presses as Rx

Comment #255 - Posted by: Jon Burns at June 25, 2009 11:53 AM

6 rounds in 17:30 with 45kg (99 lbs) then had to stop cos pukey was banging at the door! don't have weights by pound in my gym and nothing smaller than 2.5kg and didnt want to do less than wat was Rx'd! Crossfit for 2 weeks and i love it so much!

Comment #256 - Posted by: Stuart Bartley at June 25, 2009 11:57 AM

37/m/195

9 rds as rx'd. PR by 1 round.

Comment #257 - Posted by: Patrick at June 25, 2009 11:57 AM

m/43/177

Wow. after seeing the other amounts i feel guilty. It was not witnessed, and the only person I would be cheating is myself.

15 rounds in 19:53.


Comment #258 - Posted by: bruce from uxbridge ont and brampton fire at June 25, 2009 12:02 PM

Body Pump for warmup

7 rounds but at the reduced weight that I could handle. I had a couple minutes left at the end but didn't want to lift that bar ONE MORE TIME!

;)

Comment #259 - Posted by: rc at June 25, 2009 12:05 PM

m/49/5'8"/172

CFWU x 3

As Rx'd

7 rounds + 5

Comment #260 - Posted by: Mark at June 25, 2009 12:15 PM

65 lbs. 6 sets + 5 thrusters, 3 power clean.

Comment #261 - Posted by: fitz997 at June 25, 2009 12:16 PM

7 rds + 7 PC's as RX in 19:58
8 Rds complete in 21:58.

Last time 9 Rds scaled w 65#

Comment #262 - Posted by: Greg/49/70"/215/3/17/08 at June 25, 2009 12:16 PM

m/38/76/200

8 rds in 19:30

Last time 6rds+thrusters

Comment #263 - Posted by: Chas at June 25, 2009 12:18 PM

Subbed 40 lb dumbbells for the workout.

Dumbbells made the SDHP's impossible.

Performed 4 rounds + 5 thrusters in the sauna that is Gainesville, Fl.

I guess I've got to get a straight bar!

I added 30 Dead Lifts and 20 Upright KB Rows in order to feel like I got some work in.

Cheers,

Ben

Comment #264 - Posted by: Ben m/31/192lbs at June 25, 2009 12:20 PM

m/26/210/70"

as r'xd
10 rounds

Comment #265 - Posted by: andrewdoc at June 25, 2009 12:20 PM

m/23/180

As rx'd

7 Rounds plus thrusters

Comment #266 - Posted by: Cass - CF Oshawa at June 25, 2009 12:20 PM

Buy In

400 m run (2:36), samson stretch 15 each of overhead squat, pushup, situp, back extension, pullups (9 assisted), dips

Puppies/Pack
Complete as many rounds as possible 15 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

4 rounds in 13:43 almost met pukie today. I get fooled every time thinking it will be easier than it is. One day I will learn to not bite off more than I can chew, lol

No cash out

Comment #267 - Posted by: dan plumb M/35/6'/255 at June 25, 2009 12:21 PM

was doing SDHP and hurt my lower back...any remedies you recommend?

Comment #268 - Posted by: SC at June 25, 2009 12:21 PM

f/39/175/5'11"

65# 9 rounds

3 hours later and I still feel shakey.

Comment #269 - Posted by: Julie at June 25, 2009 12:29 PM

cfwux2
burgwux2

9 rounds pr by 2 rounds
as rx'd

Comment #270 - Posted by: marty c 6'/m/240#/46 at June 25, 2009 12:33 PM

m/19/165/5'10"

10 rounds + thrusters + 2 hpc

lower back was feeling a little tweaked before hand, but I didn't want to use that as an excuse to not do the wod (because I knew how much this one sucked and thought I might just be tricking myself into skipping it), so I went ahead. tried my best to maintain good form, but came out feeling worse...tomorrow may be a premature rest day.

Comment #271 - Posted by: JThom at June 25, 2009 12:34 PM

F/27/5'0"/108
As Rx'd (65#)
6 rounds + 5 thrusters + 1 HPC
I luv'd and hated this WOD, grip and wrists were shot by the end.

Comment #272 - Posted by: Kat at June 25, 2009 12:36 PM

As rx'd 8 rounds + 5 thrusters. Thrusters and HPC both felt pretty good (all unbroken and no stops in transition), SDHP were hard esp. grip. Towards the end it seemed easier to bang out all 10 SDHP than to try and rest between reps or break them up. Stopping just didn't seem to help!

I guess Caity Matter is the POD (Performer of the Day) so far. That's impressive.

Warmup: running on tread, including 1 min. sprints, 1 min. rest; 10 GHD, 10 BE, handstand and hold, L-sit and hold, 5 pullups trying to go for maximual height over the bar, oly lift skills and drills w/ 45 lbs., another round with 65.

Cash out: no cash out, already out of cash.

Comment #273 - Posted by: Kamper M/45/74"/200 at June 25, 2009 12:40 PM

Scaled to use 65 pounds.
9 rounds as RX'd

Comment #274 - Posted by: J Cheatham at June 25, 2009 12:40 PM

#25

the FRAT is the reason that me and many others rarely read the comments section anymore.

Comment #275 - Posted by: Ze Pump at June 25, 2009 12:42 PM

Scaled to 85#.
6 rounds + 5 thrusters

Comment #276 - Posted by: Sean S. at June 25, 2009 12:42 PM

First time doing it, liked it a lot.

As rx'd:
6 rounds + 5 Thrusters & 7 HPC's.

Comment #277 - Posted by: Paul at June 25, 2009 12:43 PM

Got 6 rounds + 5 thrusters. This is one of my favorite WODs. I still can not beat my PR of 7. Though today I did it at the new training facility and it was hot as hell in there. I gotta get those fans on the wall quick. Philly is heating up!

Comment #278 - Posted by: John at June 25, 2009 12:52 PM

6 rounds
could have put more effort into it.

Comment #279 - Posted by: magnus 23/5'8"/155 at June 25, 2009 12:53 PM

man i suck!
goal was seven

5 rounds as rx'd

shoutout to mark at RVFC!

Comment #280 - Posted by: RyanCali m/23/190 at June 25, 2009 12:56 PM

hello everyone!!! do we know what the female weight is for this wWOD? is it the same?

Comment #281 - Posted by: carolee at June 25, 2009 12:58 PM

5 rounds as Rx'd. Hard.

Comment #282 - Posted by: Michael m/46/5'9"/175 at June 25, 2009 1:00 PM

as rx'd - 9 rnds + 5 thrusters

Comment #283 - Posted by: get-it-good at June 25, 2009 1:00 PM

24/M/178

3

i have a cold (*no excuses!)

Comment #284 - Posted by: bogie at June 25, 2009 1:01 PM

34/M/6'00/186

9 Rounds (pr)

Comment #285 - Posted by: Dan D. at June 25, 2009 1:03 PM

M/19/193#/6'4''

done with 110#
7 rounds in 19:20

Comment #286 - Posted by: Captain Crunch at June 25, 2009 1:06 PM

34/m/189lbs/5'10"

As Rx'd:

6 rounds + 5 Thrusters + 7 HPC's
Killer.

Wife, Austen, scaled to 65# did 7 rounds.

Comment #287 - Posted by: Steven Platek at June 25, 2009 1:07 PM

22/m/5'8" 165lbs

5 rounds as Rx'd need chalk badly

Comment #288 - Posted by: David Latshaw at June 25, 2009 1:08 PM

7 rounds and 5 thrusters

Comment #289 - Posted by: Flosi at June 25, 2009 1:12 PM

CFWUx3

75# used for today's WOD

9 rounds + 2 thrusters

cortisone shot to right AC joint late this morning...have a doctor's note but will email HQ to be sure this is not a "steroid" problem for Aromas.

Comment #290 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 25, 2009 1:13 PM

M/32/175/5'6

7 rounds - 19:59:31 - 35lb dumbbells

dead.

Comment #291 - Posted by: Benson at June 25, 2009 1:17 PM

7 rounds plus 5 thrusters
should have pushed a little harder, too much rest

Comment #292 - Posted by: jonDavila at June 25, 2009 1:20 PM

six rounds @ 75 lbs.

Grip strength was the weak link, I could barely hold onto my hpcs in the last round.

Comment #293 - Posted by: theophan at June 25, 2009 1:20 PM

9 Rounds + 5 Thrusters.

Comment #294 - Posted by: John-in-Jersey 34/6'0/190 at June 25, 2009 1:21 PM

4 Rounds as rx'd.

Need to work on that...

Comment #295 - Posted by: VonHott M/30/5'10"/161 at June 25, 2009 1:23 PM

55#

8 rounds

Comment #296 - Posted by: Suzanne F/35/5'2"/110 at June 25, 2009 1:26 PM

CFWU

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 rounds + 5 thrusters + 3 cleans

Cashed out with some more clean practice after I caught my breath.

Comment #297 - Posted by: Jeff F M/37/5'10"/181 at June 25, 2009 1:27 PM

Warmup: 5 minutes rope skipping + CF warmup x2

Did the Strength WOD from CF Footbal and then today's main page WOD-Thruster-HPC-SDHP-95 AMRAP20 as RX'd: 7 rounds +5thrusters + 4 HPC

Grip shredded, pukie nearby, haven't been walking right.

Comment #298 - Posted by: Dave 36/m/68"/175 at June 25, 2009 1:28 PM

As Rx'd 8 sets plus 5 thrusters....I was tasting 9 when the gym boss beeped! I have a full 9 in my sites now.....Great WOD

JD M/6'0"/176/42

Comment #299 - Posted by: John DiMercurio at June 25, 2009 1:28 PM

CFWU

Complete as many rounds as possible 15 minutes of:
20 pound Thruster, 5 reps
20 pound Hang Powercleans, 7 reps
20 pound Sumo Deadlift High-pull, 10 reps

9 rounds + 4 thrusters

Comment #300 - Posted by: christinep 39/F/118#/5'3" at June 25, 2009 1:31 PM

11 rounds

Comment #301 - Posted by: Jordan M/19/6'/178lb at June 25, 2009 1:32 PM

12 rounds

Comment #302 - Posted by: FBC at June 25, 2009 1:32 PM


M/38/6'/265
10 rounds+ 5 thrusters.
Much more cardiovascular than I thought it would be, weight was quite light.(may use 135lbs)

Comment #303 - Posted by: Tommy at June 25, 2009 1:44 PM

6 rounds as Rx'd

19/m/165/5'11"

Comment #304 - Posted by: Logan S at June 25, 2009 1:44 PM

10 rounds although a lot of subbing going on!

20kg and simple deadlifts no high pulls as they wreck my shoulder

Comment #305 - Posted by: keeley, F, 22yrs, 50kg at June 25, 2009 1:45 PM

3 rounds subbed 65# for the 95#

Comment #306 - Posted by: Dean Webster at June 25, 2009 1:45 PM

11 rounds plus 5 thrusters.

Comment #307 - Posted by: David2E at June 25, 2009 1:46 PM

Good Lord I hated that workout. I got my tail handed to me. Thrusters and SDHPs are my most dreaded of workouts. I need to work on them big time.

As Rxd: 4 SDHPs shy of 10 rounds....I hate you SDHPs!!!!

Then 100 pull ups for time after a good 20-25 minute rest period : Total Time- 4:40 ehh :S

Comment #308 - Posted by: Kameron M/23/168 at June 25, 2009 1:46 PM

7 rounds, and all the way up to 3 sumo's. My grip was shot, and I can no longer make a fist.

Fran tomorrow? Anyone?

Comment #309 - Posted by: Sam Brayer - Panther CrossFit at June 25, 2009 1:51 PM

M/33/190

6 rounds as Rx'd

Did hanging cleans this time, last time subbed power cleans....it showed

Comment #310 - Posted by: malone at June 25, 2009 1:52 PM

7 Rounds as rx'd...Tough one but loved it!!!! I need to get gloves, my hands are torn to shreds...
Any suggestions?????

Comment #311 - Posted by: the polish rifle 25m/5'8/160 at June 25, 2009 1:55 PM

8 Complete Rounds
65# For All.

Comment #312 - Posted by: Julie D F32/116/5'0" at June 25, 2009 1:57 PM

m/40/6'0"/190

sub'd out high pull for regular sumo DL

7 rounds

Comment #313 - Posted by: Jeff H at June 25, 2009 1:58 PM

6 rounds, 5 reps

hate it when people make noise in the gym, i think i was whimpering by the end of the 5th set.

started cross fit on the 10th and love it!

Comment #314 - Posted by: brianb/m/23/205lb. at June 25, 2009 1:58 PM

M/37/160#

7 Rounds in 19:43 as rx'd
Tough workout
then 50 weighted sits

Comment #315 - Posted by: dyagg at June 25, 2009 2:00 PM

39/m/190
as rx'd

pr 11 rounds + 5 thrusters
(old pr 10 rounds + 5 thrusters
HPC not sq clean..would have made huge difference

Comment #316 - Posted by: JackM at June 25, 2009 2:03 PM

5 rounds plus thrusters and cleans

Comment #317 - Posted by: Matt Droppo at June 25, 2009 2:03 PM

First day getting back into CF. Ran 1 mile in 7 min, then 5 rounds as RX'd. Pretty low number

Comment #318 - Posted by: Matt at June 25, 2009 2:03 PM

7 rounds

Don't have cleans down yet so I left them out, but I did do the weight as rx'd which is a first for me. The SDHP's were the killer this WOD. The last few reps weren't pretty.

19/m/5'8"/155lbs (I dropped 2 lbs... Hopefully a good thing)

Comment #319 - Posted by: Hoff at June 25, 2009 2:06 PM

4 Rounds as Rx'd
Working swing shift @ county

Comment #320 - Posted by: Pete at June 25, 2009 2:12 PM

Seven, + 5 thrusters.

Comment #321 - Posted by: monroe/m/69"/175/52y at June 25, 2009 2:13 PM

6 rounds +7 thrusters
HC2

Comment #322 - Posted by: allie 38/M/170 at June 25, 2009 2:18 PM

7 complete rounds plus all thrusters and cleans of the 8th set (couldn't finish the squats) w/ Rx wieght. I looked like I was about to die by the 5 iteration. :) Didn't realize what a workout on forearms/grip it would be!!!

Comment #323 - Posted by: JoshPhillips at June 25, 2009 2:20 PM

6 rds as x'd

Comment #324 - Posted by: sam p at June 25, 2009 2:22 PM

M/24/160#/5'7"

CFwu x 1

As Rx'd

4 rounds + 5 Thrusters + 7 Hang Power Cleans in 20 minutes (PR)

Did the last 10 Sumo-Deadlift High Pull for completion in 23:45

P.PR - 6 rounds but all but the first were scaled to 65#. Therefore today is a PR in my book

Comment #325 - Posted by: Ransom at June 25, 2009 2:25 PM

10 rounds and 5 thrusters as rx'd. What a tough workout.

Comment #326 - Posted by: Jeremy M/28/6'3''/207 at June 25, 2009 2:26 PM

CrossFit Warm Up

W.O.D.

5 full rounds plus 5 thrusters and 7 hang power cleans

Comment #327 - Posted by: Thomas Baklayan at June 25, 2009 2:31 PM

9 rounds

Comment #328 - Posted by: Matt at June 25, 2009 2:32 PM

m/21/150/5'7

6 rounds in 20:10

S/f

Comment #329 - Posted by: dillon at June 25, 2009 2:36 PM

5 rds + 5 thrusters. did 1st rd in 1:43. slowed significantly after that...

10 min ellip wu 20/20.

Comment #330 - Posted by: kevin o at June 25, 2009 2:36 PM

97degrees here in fl and I am in my garage, headband very sweaty, as rx'd 7 rounds

Comment #331 - Posted by: Sly at June 25, 2009 2:37 PM

I had push press on the brain and forgot that the first excercise was thrusters.

8 rds + 5 thrusters (finally realized I was doing the wrong exercise)

Comment #332 - Posted by: Casey at June 25, 2009 2:42 PM

scaled the wod down to 70#

9 rounds(PR)

previous with 65# - 8 rds + 5 thrusters

Comment #333 - Posted by: mncross m/24/5'9"/150 at June 25, 2009 2:48 PM

8 rounds + 4 HPC
Temperature was blistering today.

Comment #334 - Posted by: tooljunky 28/m/5'10"/175 at June 25, 2009 2:49 PM

12 rounds even...wasted about 5 seconds at the end walking off the last round. Too many breaks for me.

Comment #335 - Posted by: matt/31/175 at June 25, 2009 2:57 PM

7 Rounds

Comment #336 - Posted by: Mike 28/ M/ 6'2/ 240 at June 25, 2009 2:57 PM

Holy Toledo Laura DeMarco... 13+ rounds!! WOW!

I finished 6 rounds on the buzzer using 65#.


Comment #337 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at June 25, 2009 3:00 PM

1st time with this workout:
4 rounds + 5 thrusters + 4 HPC's

Comment #338 - Posted by: Sri 28/m/5'8"/185lb at June 25, 2009 3:05 PM

Vrossfit community- advice?

I am currently not crossfitting and probably won't be for about a year (I'm 17 and cannot afford membership or some of the equipment) but I have spent about 4 months crossfitting at my school with my teacher and have reaped major benefits. I play football and lacrosse which is why it will be a while before I start again. Now it's not like I do nothing, because I do a workout program with my friend everyday and am really seeing results. But I definitely love Crossfit and will restart when I graduate and can afford to get membership to the local affiliate.

So, my question is about diet. I love the idea of zone but when I'm not the one cooking the majority of my dinners it's hard to do and I don't feel like I can live on measuring my food. I've done paleo for a 3 week span and really liked it, and I've considered starting it again. But... is paleo a bad idea to stay on, especially once football 'hell week' and the season start in the fall? I also am doing lacrosse showcases this summer and I don't want to be on the diet if it's going to effect my play on the field for colleges to look at. So how should I go about doing this?


I'd also love to hear any feedback you guys have with the diet, any recipes that you count on to fill you up for the night(I can eat a ton of food and still be starving)or anything else that you feel I should know about paleo. I figure the best people to ask would be people living their lives and not "paleo experts" who get paid to advertise the stuff.

So feel free to email me. Thanks.

Comment #339 - Posted by: ben at June 25, 2009 3:07 PM

as rx'd 10 rounds. rested to fn much.

Comment #340 - Posted by: Griff at June 25, 2009 3:07 PM

as rx'd 7 rounds.

Comment #341 - Posted by: Chappy at June 25, 2009 3:08 PM

6 rounds. 50% improvement from last time and I felt better.

Butt does not want to stay down during SDHP.

Turns out this zone/paleo diet thing actually works. My recovery is unbelievable.

Comment #342 - Posted by: jakers at June 25, 2009 3:08 PM

3 rounds rx, plus two of each to get to the full 20 min. Need to work on form for sure.

Comment #343 - Posted by: Raph at June 25, 2009 3:09 PM

as rx'd 7 rounds Killer workout. Cant wait for fridays WOD

matt 29/M/6'4"/245

Comment #344 - Posted by: matt at June 25, 2009 3:13 PM

8 rounds plus 2 thrusters

Comment #345 - Posted by: Ian Wheelis at June 25, 2009 3:16 PM

5

Comment #346 - Posted by: Clown Baby at June 25, 2009 3:20 PM

M/24/184

As Rx'd:
10 rounds + 5 thrusters
Brutal

Comment #347 - Posted by: Erik Fay at June 25, 2009 3:22 PM

8 rounds sub 95 for 75. I almost puked! Woot!

Comment #348 - Posted by: Adam at June 25, 2009 3:23 PM

First workout in 5 weeks since injury.

A week and a half out from surgery to rebuild shattered heel. I can finally be upright for short periods of time without loads of pain.

Row 1000 meters, 1 leg

5 rounds:
10 pullups
10 situps
10 ring dips
10 one leg kettle bell dead lifts

Row 1000 meters, 1 leg

29:14

Comment #349 - Posted by: Vince S at June 25, 2009 3:24 PM

46/M/6'/185

9 ROUNDS + 1 THRUSTER AS RX'D.

BUTT TO D-BALL THRUSTERS
FULL SQUAT CLEANS
NORMAL SDHP

FIGHTING 1 HOUR TONIGHT OPEN MMA.

IT'S ONLY ROCK AND ROLL

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #350 - Posted by: ROBERT SUTHERLAND at June 25, 2009 3:35 PM

as rx'd

5 rounds

actually I was 20 seconds and 5 SDHP's short of 5 rounds. finished out the round anyway.

Comment #351 - Posted by: rob_AF at June 25, 2009 3:35 PM

AS RX'D

9 full rounds.

Killed my forearms!
Last WOD for ten rounds of pull ups didn't help. Hadn't fully recovered yet.

Comment #352 - Posted by: brandon 175/5'10"/27 at June 25, 2009 3:37 PM

M/43/185/5'9"
As Rx'd, 96 degF, & sick
7 full rnds

Comment #353 - Posted by: Alan at June 25, 2009 3:37 PM

27/5'6/165

11 rounds...

lower back, forearms, traps, shoulders, legs, spirit TOTALY DESTROYED!!!

FRAT

Comment #354 - Posted by: s'more at June 25, 2009 3:38 PM

As RX'd

8 rounds and just ran over my this wod.

Comment #355 - Posted by: Surrey Sterling 38/m/173/5'10" at June 25, 2009 3:40 PM

M/43/6'/190

6 total.
First two rounds as Rx'd. Rest were scaled to 75lbs.
Killer WOD! Glad to be back.

Comment #356 - Posted by: Cricket at June 25, 2009 3:40 PM

M/43/6'/190

6 total.
First two rounds as Rx'd. Rest were scaled to 75lbs.
Killer WOD! Glad to be back.

Comment #357 - Posted by: Cricket at June 25, 2009 3:41 PM

F/37/138/5'2"

10 rounds as rx'd

Ok this one was a killer. I was sweating like I just jumped out of the shower! Gotta love CF, it's like no other work-out!
Thrusters will get you everytime but I didn't suspect the SDHP would gas me.

Forarms still recovering from 10 rounds of pull-ups!!!!! ouch :)

Comment #358 - Posted by: Jolaine Undershute at June 25, 2009 3:42 PM

OOPS, sorry for the double post.
Hit refresh and something went wrong.

Comment #359 - Posted by: Cricket at June 25, 2009 3:42 PM

As Rx'd with women wt 65#

11 rounds (PR by 2 SDHP)

Did all thrusters and hang power cleans unbroken. SDLHP broken into 5-5 per rounds.

After round 2 my strategy was: Do 5 thrusters...rest...7 HPCs...rest...5 SDHPs rest...5 SDLHP...rest...

Comment #360 - Posted by: Kimberly McLeish 27/F/115 at June 25, 2009 3:47 PM

32/m/#230
rx'd - 5sdhp's short of 12

Comment #361 - Posted by: hoss at June 25, 2009 3:48 PM

5 rounds. Started it in a state of exhaustion, finished it in a state of exhaustion. Just not my day.

Comment #362 - Posted by: The Old Took at June 25, 2009 3:49 PM

6+5+7+3

Comment #363 - Posted by: Nicholas Burgett at June 25, 2009 3:51 PM

34/M/204

11 Rounds plus 2 thrusters

Comment #364 - Posted by: Ralphy at June 25, 2009 3:51 PM

Scaled up to 135# for everything

5 rounds with 20 seconds remaining.

Everything felt really good except for the SDHPs. Those were not nice.

Comment #365 - Posted by: Eric Gohl 22/5'10/162 at June 25, 2009 3:54 PM

6 even. (not as good as last time)

1st wod back after 2 cycles off due to heavy work and CMA commitments. CMA is complete and I can have a life again. Yea!!

Comment #366 - Posted by: Ronnieboy at June 25, 2009 3:55 PM

7rounds in 19:41 and I was freaking gassed.

Comment #367 - Posted by: DNICE/M/34/175 at June 25, 2009 3:56 PM

m/42/162/6'

9 rounds at 19:22

last time: 8 at 19:20

Comment #368 - Posted by: P&M at June 25, 2009 3:57 PM

M/40/174

Great googly-moogly. Way, WAY harder than it should have been, even when scaled to 75 pounds. Crikey, I was exhausted at the end.

Eight rounds, plus 5 thrusters, 7 hang power cleans and 5 sumo deadlift high pulls.

The women who did it as Rx'd? Holy cow.

Comment #369 - Posted by: Joe McCune at June 25, 2009 3:58 PM

11 rnds. + 5 thrusters. last time got 9 and 2-3rds rnds. way better this time. thanks Redbull. This after roofing all day in the scorching heat, surprised me I managed this well.

Comment #370 - Posted by: jef at June 25, 2009 3:59 PM

by the way... every time I do this WOD my thruster form gets sloppy towards the end and I wind up smashing myself in the chin with the bar. seriously... every time.

Comment #371 - Posted by: DNICE/M/34/175 at June 25, 2009 4:00 PM

7 rds

Comment #372 - Posted by: ToddJ(43/170/5'10") at June 25, 2009 4:01 PM

as rx'd: 12 rounds in 109 degree heat thought i was gonna pass out

Comment #373 - Posted by: Rugby K.O. M/23/215/6'2" at June 25, 2009 4:06 PM

5 and 2/3 rounds as rx'd

Comment #374 - Posted by: BPemberton at June 25, 2009 4:07 PM

100 push ups
100 leg lifts

Comment #375 - Posted by: Lance 26/M/69in/185lbs at June 25, 2009 4:10 PM

47 - 6' - 210#

As RX'd:

10 full rounds!

Comment #376 - Posted by: wtp at June 25, 2009 4:10 PM

I'm 48. New to crossfit, but try to keep in shape.
Got through 5 rounds of todays workout in 20 mins, but now I can barely even type, and I'm getting my kitchen floor all wet with sweat dripping off me.

Comment #377 - Posted by: bob at June 25, 2009 4:10 PM

9 rds + 5 thrusters as Rx'd

Comment #378 - Posted by: Gio M/26/6'0/198 at June 25, 2009 4:11 PM

As RX'd: 9 completed rounds + thrusters and cleans.

Comment #379 - Posted by: R.Lee_Seattle at June 25, 2009 4:12 PM

29yo, 5'11", 175lbs

5 rounds + thrusters + cleans

Stopped this one early at about the 14 minute mark. The last round of sdhp's gave me a painful twinge at the base of my spine, so I chose not to do any more. That exercise is always awkward.

Comment #380 - Posted by: Alton at June 25, 2009 4:13 PM

As Rx'ed. Kinda disappointed...

7 rounds plus 5 thrusters. Just didnt it have much today...

Comment #381 - Posted by: Caleb_0369 at June 25, 2009 4:14 PM

Newbie f/28/5'6"/125

I was NOT feeling this workout today.

8.5 mile bike ride this a.m.

Rounds of:
15 thrusters 15 lbs.
15 sdhp 15 lbs.

10 rounds in 20 minutes
Like I said, I wasn't really feeling it today. Tomorrow will be better.

Comment #382 - Posted by: Sarah at June 25, 2009 4:17 PM

as rx'd 12 rounds...forearms are dead now!

Brownbread: rx'd 7 rounds

Comment #383 - Posted by: Guy - M - 6'2" - 255 lbs - Ottawa, Canada at June 25, 2009 4:18 PM


As rxed 9 rounds+ 5 thrusters+7 cleans +5 SDHP PR


Comment #384 - Posted by: Kevin McClellan 47/M/195 at June 25, 2009 4:20 PM

m/30/180/5'7"

8 Rds +5/+7/+4 as Rx'd.
Great wod!!!

Comment #385 - Posted by: Oscar at June 25, 2009 4:24 PM

i did:
10-9-8-7-6-5-4-3-2-1 of
155# PC
C2B Pull-ups
55# KB Swings
=15:24 (pr by a little over 2 min)

Comment #386 - Posted by: jake rubash 159/71/17yom at June 25, 2009 4:30 PM

wendi f/29/5'8"/145

65#
9 rounds

Shannon f/26/5'6"/139

65#
8 rounds

greenville, sc
crossfit alliance

Comment #387 - Posted by: team gvegas at June 25, 2009 4:30 PM

32/m/70"/215

7 rounds + 5 Thrusters

Comment #388 - Posted by: BJ at June 25, 2009 4:31 PM

7 rounds + 5 thrusters, 7 HPC
(8 rounds even last time)

Comment #389 - Posted by: Kyle A. at June 25, 2009 4:31 PM

m/26/5'7"/165

scaled to "Pack"
As many rds as possible in 20 min of:

65# Thrusters 5 reps
65# Hang Power Cleans 7 reps
65# SDHP 10 reps

Total Rds: 10 1/3 (5 thrusters)

Comment #390 - Posted by: Dane Gifford at June 25, 2009 4:31 PM

I scaled to 75lbs. After working in the 100 degree heat all day I was wiped out and wanted to get through the workout rather than not do it at all.

10 rounds

Comment #391 - Posted by: Mark B.- NOLA 41/150/5'8" at June 25, 2009 4:35 PM

Rx'd 9 Rnds + 5 SDHP short of 10

Comment #392 - Posted by: Gabriel Wright at June 25, 2009 4:36 PM

as rx'd
13 rounds, even - GASSED!!!!!

Comment #393 - Posted by: Troy at June 25, 2009 4:36 PM

33/m/210/6'5"

20 miles of cycling for warmup...took a bit out of legs.

8 rounds with 15 second left...didn't even attempt any additional thrusters.

Comment #394 - Posted by: Corey at June 25, 2009 4:39 PM

#338 Ben,

Paleo is a great diet. Crossfit does recommend the zone, but if you can't follow it because your still at home then go Paleo the best you can. Alot of the crossfit greats just Paleo diet. There is a good book to read on the Paleo diet called "Paleo Diet for Athletes". Check it out if you get a chance!

Comment #395 - Posted by: J-BC at June 25, 2009 4:39 PM

CFWUx1

as rxd

6 rds + 5 thrusters (PR)

note: broke SDHP rds into 5/5 - work next time to 6/4 or 7/3

Comment #396 - Posted by: Pete - Decatur, GA at June 25, 2009 4:39 PM

Just a quick note to all those thinking about starting CF Strength Bias, and those that are perhaps already doing it but aren't seeing expected results on main page WODS. You're going to need more rest and recovery than you think....a lot more. Bingo talks about recovery in his CF article, but perhaps doesn't emphasize it enough to us hardheaded folks. Use your rest days and take off a full, sit-on-your-ass week following the 6-week regimen.
Oh, and you better get lotsa sleep during as well. You're taxing your CNS more than you imagine...more than you feel...and it will show itself in your performance. A 5x5 front squat followed by 1x20 back squat followed by a 10 min WOD. Ponder for a moment the demands you're asking of your body.
Train hard, train smart and then recover. You'll see the difference.

Comment #397 - Posted by: mark - Indy at June 25, 2009 4:47 PM

9+5+7+4. PR is 10 even

Comment #398 - Posted by: ScottMacArthur at June 25, 2009 4:52 PM

M/45/69"/195#

Scaled by Brand X: "Pack"
AMRAP/20 minutes
5 x 65# Thruster
7 x 65# Hang Powercleans
10 x 65# SDHP

5 rds in 18:52

My arms were getting really tired on the hang powercleans...need to work on hip thrust, I reckon...

Comment #399 - Posted by: DT at June 25, 2009 4:56 PM

6 rnds + 5 + 7 (19:29)

Comment #400 - Posted by: gs at June 25, 2009 4:57 PM

20/M/180

11 Rounds.. but subbed 80# for 95# on all exercises

Great WOD

Comment #401 - Posted by: tomgreynolds at June 25, 2009 4:57 PM

5 rounds, long breaks between rounds and sets

Comment #402 - Posted by: JSimon at June 25, 2009 4:57 PM

8 rounds

Comment #403 - Posted by: ferb44 at June 25, 2009 4:58 PM

as rx'd:

9 rounds + thusters + hang power cleans

Comment #404 - Posted by: KieranGT_22/5'11"/170 at June 25, 2009 5:01 PM

7 rounds as prescribed.

Comment #405 - Posted by: blckorder at June 25, 2009 5:01 PM

This was a great WOD - first time doing it as r/x - last time I did normal deadlifts instead of sumo, which made it a lot easier and I noted that I cheated on thrusters last time too.

I found my grip was what let me down as well as the met con component

8 completed rounds, 5 Thrusters & 4 Power cleans

Comment #406 - Posted by: nick sydney m/37/6ft/185 at June 25, 2009 5:02 PM

five

Comment #407 - Posted by: logan at June 25, 2009 5:04 PM

7 2/3 rounds.

Comment #408 - Posted by: Neil in Lakeland, Florida. at June 25, 2009 5:05 PM

@tj (#194)

This article isn't completely relevant to your question, but I'll use any excuse to share it: http://www.nytimes.com/2006/02/05/sports/playmagazine/05robicpm.html?pagewanted=print

The mind is a very powerful thing. I just got back from the gym, so I'm a little too out of it to say much more... read the article!

Comment #409 - Posted by: blckorder at June 25, 2009 5:06 PM

As prescribed:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 thrusters

Comment #410 - Posted by: Goat 33/M/199/5'-11" at June 25, 2009 5:13 PM

8 rounds
+
5 Thruster
7 Hang Powercleans
4 Sumo Deadlift High-pull

Comment #411 - Posted by: Jacinto Rodríguez Piedra at June 25, 2009 5:14 PM

B 12 round w/ 20lbs
D 7 Rx'd

Comment #412 - Posted by: BD at June 25, 2009 5:17 PM

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7sets Lance
Theresa 4 sets with 20lb Dumbells

Comment #413 - Posted by: lfudickar at June 25, 2009 5:18 PM

M/24/6'2"/185
man i love this stuff! ive lost 8 pounds in 2 months, body fat from 21 to 17, and front squat from 145 to 185. CrossFit is just what the doctor ordered!!

Comment #414 - Posted by: Adam at June 25, 2009 5:19 PM

f/36/5'7/151
65#
8 rounds completed

Comment #415 - Posted by: TnT in MD at June 25, 2009 5:20 PM

M/41/185

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds

Comment #416 - Posted by: toby or not toby at June 25, 2009 5:21 PM

31/M/190

as rx'd - 7 rounds + 5 thrusters

Comment #417 - Posted by: john g at June 25, 2009 5:24 PM

6 rounds.

Comment #418 - Posted by: tom at June 25, 2009 5:27 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
5 thrusters, 5 hang power clean, 5 sumo deadlift high pull: 45lbs – 45lbs – 65lbs.

As rx’d: 6 rounds + 5 thrusters, 5 hang power cleans
Foam roll after
Compared to 081020: 5 rounds + 5 thrusters, 5 hang power cleans

Comment #419 - Posted by: Sesoku at June 25, 2009 5:31 PM

38M/5'10"/167#

W/U: 500m erg row (1:37); 17 ROM exercises.

As Rx: 10 rnds + 5 thrusters & 5 HPC.

C/D: PNF of hamstrings; static stretching of hamstrings.

New PR by just under one rnd. High heat and humidity along with my goofy bent bar made this a little more challenging. Can't wait to get my new B&R Bar.

Comment #420 - Posted by: rjf (Since 07-20-07. WOD no. 530) at June 25, 2009 5:32 PM

as rx'd: 8 rounds. no CFWU today, it's already 95 degrees outside.

Comment #421 - Posted by: cmgmd50 at June 25, 2009 5:33 PM

25/5'11/185

as Rx'ed
8 or 9 rounds.

I had trouble keeping count, but I'm sure that i got at least 8

Comment #422 - Posted by: Felipe at June 25, 2009 5:34 PM

Complete as many rounds as possible 15 minutes of: 45 pound Thruster, 5 reps 45 pound Hang Powercleans, 7 reps 45 pound Sumo Deadlift High-pull, 10 reps


6 rounds+5thrusters + 3 hpc

Comment #423 - Posted by: mikednj m/28/5'11''/216 at June 25, 2009 5:41 PM

f/47/5'6"/143#
middle age modification: 65# on all three events.
Only 4 full rounds + a "half" round of 3-4-5 reps

Comment #424 - Posted by: connie, at June 25, 2009 5:43 PM

6 Rounds - 18:36
Round 1 95 pounds
Round 2 95 pounds
Round 3 105 pounds
Round 4 115 pounds
Rounds 5 and 6 125 pounds

Comment #425 - Posted by: Sean Paquet at June 25, 2009 5:44 PM

As Rx'd

6 Rounds + 7 HPCL

If I had rested just a little less in between all the broken sets, I think I would definitely have got 7 rounds, maaaaaaybe 8. Once again, grip was the only limiting factor. Dammit :)

Comment #426 - Posted by: neo0one at June 25, 2009 5:46 PM

amrap in 20:00:

95lb thruster
95lb hang power clean
95lb sumo deadlift highpull

9 rounds 06/25/2009 (+ 5 thrusters, 7 hpc)
7 rounds 12/28/2008 (21:00)
6 rounds 10/20/2008 (19:00)

Comment #427 - Posted by: johnathon in seattle 27/5'8/157 at June 25, 2009 5:46 PM

7 rounds + 5 thrusters Great workout

Comment #428 - Posted by: nganga at June 25, 2009 5:46 PM

6 rounds + 5 thrusters @ 85 lbs.

40/5'11"/170

Comment #429 - Posted by: SB at June 25, 2009 5:49 PM

M/32/168 6'1

6 rds + 5 thrusters rx

Comment #430 - Posted by: Nathan Barnett Herrera at June 25, 2009 5:53 PM

As rx'd: 9 rounds, to the bell!

Grip and posterior chain is fried. Going to go sit in some ice.

Last time, the cleans killed me. This time, it was the SDHPs. All thrusters and cleans unbroken.

Comment #431 - Posted by: Nick Wise at June 25, 2009 5:55 PM

m/37/6'3"/210

as rx'd. 9 complete rounds + 1

JFCOM

Comment #432 - Posted by: greg at June 25, 2009 5:59 PM

Not sure how many rounds. Used 85 lbs. I think I got about 8 or 9 Tough WOD.

Comment #433 - Posted by: Stephen M/26/5'9"/139 at June 25, 2009 6:03 PM

8 rounds RX.

29/6'1"/205

This WOD was incredible! HPCs unbroken. Took everything I had left in me to get up off the floor and finish those last 10 SDHPs. After which I promptly returned to the floor.

Comment #434 - Posted by: Peter at June 25, 2009 6:05 PM

5 rounds as rx'd

Comment #435 - Posted by: M/32/5'10"/165 at June 25, 2009 6:06 PM

9 rounds + 5+7+1

previous 10rounds +5+5

Comment #436 - Posted by: Brett_nyc at June 25, 2009 6:06 PM

stephen- go you! :) feed them muscles

Comment #437 - Posted by: Strong Lil Pony! at June 25, 2009 6:08 PM

m/25/196/6'

As Rx'd.

(First "as RX'd" workout in a long, long time.)

6 2/3rd rounds. Finished the HPC's with less then 3 seconds left.

-Cb

Comment #438 - Posted by: Coldbore at June 25, 2009 6:09 PM

43/171 - 96 Degrees

Had problems with watch

As rx'd: Completed 7 rounds in 21:52

Great WOD, I hope this one comes up again real soon.

Comment #439 - Posted by: Rick Cantu at June 25, 2009 6:10 PM

9 rounds

Very sweaty!

Comment #440 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at June 25, 2009 6:15 PM

50% week, 10 minutes, 35lb dbs

5 rds + 5 thrusters

Short but brutal; Zeus, I hate thrusters. Avg HR 173, peak 181, rec 67. At the fitness room, Xona Resort Suites, Scottsdale, AZ.

Comment #441 - Posted by: mas 52/M/150 at June 25, 2009 6:16 PM

Ruthless on the forearms....

8.5 rounds
24 6'7'' 212

Comment #442 - Posted by: RossHawg at June 25, 2009 6:17 PM

1000m row 4:15
cfwu x 3
4 rnds. + 5 thrusters

Comment #443 - Posted by: surffire at June 25, 2009 6:20 PM

m/44/172/67"

As rx'd - 8 rounds plus 5/7/1

Awesome WOD.

Comment #444 - Posted by: Steve - CF Ocean City at June 25, 2009 6:25 PM

Rounds: 8
I used 80#

Comment #445 - Posted by: Geoff M/52/5'11"/220 at June 25, 2009 6:28 PM

8 rnds. 6 reps short of 9.

Comment #446 - Posted by: Jon Gilson at June 25, 2009 6:33 PM

AS RX'D = 6 ROUNDS + 5 THRUSTERS + 7 H.P.C.

COOL W.O.D.!

REALLY ENJOYED THAT ONE....FOREARMS ON FIRE!!

Comment #447 - Posted by: COURTICE DP M/30/155 at June 25, 2009 6:33 PM

8 rounds + 5 thrusters 65#

Comment #448 - Posted by: ccraft at June 25, 2009 6:38 PM

65 lbs, 7 rounds, can't close my hands anymore... I like this stuff :)

Comment #449 - Posted by: Lachlan M at June 25, 2009 6:39 PM

DNF..dzy
85lbs...4 rounds

Up 5lbs

Comment #450 - Posted by: Headhunter at June 25, 2009 6:41 PM

8 rounds

Comment #451 - Posted by: GPerron CFC at June 25, 2009 6:41 PM

F/37/125
65#; completed 9 rds in 19:25- rested about 15secs, picked up bar to try and get the 5 thrusters in and proceeded to fall right on my butt! Needless to say, I only got 9 rds! I'll take it...last time only got 8.

Comment #452 - Posted by: Raine at June 25, 2009 6:42 PM

M/17/160
As RX'd

6 rounds + 5 thrusters

tough WOD!

Comment #453 - Posted by: Christian Aguirre ***** CrossFit Proper at June 25, 2009 6:46 PM

M/37/6'5"/197lb

8 rounds + 5 thrusters with 75lb

Then tabata squats 20:10x8, score of 13.

Comment #454 - Posted by: Jeff H. at June 25, 2009 6:47 PM

m/48/178

Started out with the following warm up:
GHD Sit Ups, 10 reps
Back Extensions, 10 reps
Pull Ups, Chest to Bar, 10 reps
Ring Dips, 10 reps
Handstand Push Ups, 10 reps
Muscle Up Progressions, Rings at 65", 10 reps
Double Unders, Single-Double-Single-Double, 10 reps
Double Unders, Double-Double-Double-Double, 10 reps (first time stringing more than a couple DUs together)
Overhead Squats, PVC, 10" Ball, 10 reps

Then onto the the wod:

AMRAP in 20 minutes of:
Thrusters, 95 lbs, 5 reps
Hang Power Cleans, 95 lbs, 7 reps
Sumo Deadlift High Pull, 95 lb, 10 reps
Round Totals: 0:53/1:14/1:36/2:30/2:51/3:01/2:48/2:48/2:12
Grand Total: 9 Rounds in 19:55 (PR)

Very pleased with my performance tonight. Did 8 rounds in 18:47 on 081227. Prior to that my best was 8 rounds in 19:50 on 081020. My 8 round split tonight was 17:43 - a huge improvement over previous times.

Mama took the day off. The kids are away at camp for another week or so.

Comment #455 - Posted by: Spanky at June 25, 2009 6:52 PM

as rx'd, all sets unbroken except for SDHP at very end!
8 rounds in 17 minutes (I was totally destroyed plus the gym was one min past closing and didn't feel compelled to argue since the sets would henceforth be very broken).

Thank you coach for an amazing workout!

Comment #456 - Posted by: aether_tron at June 25, 2009 6:55 PM

first time trying this WOD:

11 rnds + 5 thrusters

then SDHP's 155-175x8, 185x5
and abs.

great WOD, totally spent.

later,
b
m/32/5'8-1/2"/173

Comment #457 - Posted by: brian p at June 25, 2009 6:56 PM

9 round 5 thrusters

Comment #458 - Posted by: Charbs 23/190/m at June 25, 2009 6:56 PM

M/29/97kg

9 rounds + 3 Thrusters as Rx'd

Used 45kg instead of 95lbs because we don't have those increments at our gym.

Absolutely smoked.

FOREARMS, FOREARMS, FOREARMS.

Comment #459 - Posted by: Benny A at June 25, 2009 6:56 PM

as rx'd
8 rounds

Comment #460 - Posted by: Ryan at June 25, 2009 6:59 PM

m/29/195

at the fire station today.
as rx'd with 95#: 9 rounds

10 minute rest...

1 pullup 1 pushup per minute ladder.
13 rounds

Comment #461 - Posted by: mackey hermosillo at June 25, 2009 7:02 PM

M/21/5'10"/160

As rx'd

14 rnds in 19:25

Well structured workout - thrusters were the limiting factor for me.

Comment #462 - Posted by: max niemiec at June 25, 2009 7:02 PM

5 thrusters
7 hang powercleans
10 SDHP

Matt 65# - 8+ rounds (got through 5 thrusters on round 9)
Karen 45# - 7+ rounds (got through 7 HPC on round 8)

Comment #463 - Posted by: MattP (m/47/5'11/173) at June 25, 2009 7:04 PM

30 166

Was light on the scale today

As rxd

8 rounds plus got to 4 sumohighpull

Comment #464 - Posted by: skichiiwa at June 25, 2009 7:04 PM

7rds as rx'd.

i kept my hands real close together on SDHP's. biceps, forearms, life.. spent.

Comment #465 - Posted by: BSharp 23m/5'8"/185 at June 25, 2009 7:08 PM

30 yom, 185 lbs


9 rounds as rx'd

PR

Comment #466 - Posted by: Jeff Weltmer at June 25, 2009 7:09 PM

m/22/165/6'

as rx'd

5 rounds

Comment #467 - Posted by: bill b at June 25, 2009 7:09 PM

as rx'd 12rds

Comment #468 - Posted by: CRussell at June 25, 2009 7:12 PM

7 Rounds

+ 5 Thrusters & 7 Hang Powercleans

M/23/178lbs/71"

Comment #469 - Posted by: Drew Kohler at June 25, 2009 7:13 PM

as rx'd:

7 rounds

Comment #470 - Posted by: Ricky C. 28/m/5'10"/185 at June 25, 2009 7:20 PM

as rx'd

4 rounds

Comment #471 - Posted by: FKarcha at June 25, 2009 7:24 PM

75#

3 rnds + 5 thrusters + 2 hang powercleans

Comment #472 - Posted by: Tarun Suri at June 25, 2009 7:24 PM

4 rounds. Wow, probably should have scaled the weight. My shoulders have always been weak. Thrusters limiting. And still cant quite get used to the motion in the cleans. Feel like I'm pulling too much with the arms and not pulling my body under.

Comment #473 - Posted by: adam/36/143#/5'10" at June 25, 2009 7:25 PM

6 Rounds

Comment #474 - Posted by: jonfaiella at June 25, 2009 7:26 PM

7 rounds

Comment #475 - Posted by: MJ @ Practice CF at June 25, 2009 7:27 PM

8 rounds rx'ed, you 9 and up, are freaks of nature. My sets were unbroken. Just rested too long between cleans and dl's.

Comment #476 - Posted by: Sung at June 25, 2009 7:28 PM

as rx'd
11 rounds
thrusters and cleans unbroken, but broke down most of the SDHP to 5-5 or 6-4 or something like that

Comment #477 - Posted by: Timmy B - m/23/75"/215# at June 25, 2009 7:35 PM

as rx'd

9 rounds + 5 Thursters

Comment #478 - Posted by: Paul S_30/185/6'0 at June 25, 2009 7:37 PM

m/38/5'4"/169

7 rds as rx'd

Comment #479 - Posted by: eric at June 25, 2009 7:37 PM

man this stuff is intense I love it. I'm still new to the different lifts but i'm sure I'll get the hang of it eventually.

3 rounds 25 minutes

By the way those sumo deadlift high pulls are really hard on the lower back. Is it just lack of conditioning or what?

Comment #480 - Posted by: thelax at June 25, 2009 7:44 PM

8 rounds + 5 thrusters, 7 HPC's

As rx'd

Comment #481 - Posted by: jason_mackensie (30 5'11" 185) at June 25, 2009 7:44 PM

Scaled weight to 75# (glad I did)

6 rnds in 19:35 - was fighting back soreness the whole time. Decided discretion was the better part of valor - at least today.

Comment #482 - Posted by: Mattel m/40/190/70 at June 25, 2009 7:45 PM

6 Rounds + 5 Thrusters + 7 HPC's

Comment #483 - Posted by: Hari at June 25, 2009 7:54 PM

m/30/5'10/200

As rx'd
9 rounds and a large sweat stain on the floor!

oh yeah, and a PR by 2 rounds!!

Comment #484 - Posted by: Chris W. at June 25, 2009 8:00 PM

m/31/178

12 rnds plus 5 thrusters

as Rx'd

Comment #485 - Posted by: andy flinn at June 25, 2009 8:01 PM

This is always a BRUTAL workout. Pain and misery for the last 15 minutes. It takes a significant amount of psyching up to do.

Why doesn't this workout have a name? Something like "Clairese" (Silence of the Lambs)or "Carrie" (The Stephen King car that kills people)? Or even, "The Terminator"?

As Rx'd, 9 rounds + the thrusters.

Crimeny sakes...

Comment #486 - Posted by: Wade at June 25, 2009 8:04 PM

6 rounds + 5 thrusters. Used 95# only on the first round. Used 65# for the rest. 95# was too much for SDHP. hopefully stronger next time.

Comment #487 - Posted by: MattD at June 25, 2009 8:11 PM

F/26/155

11 rounds (w/ 65lbs)

I love this workout. Pushed it to the buzzer for the last round.
High pulls and grip strength were inhibiting.

Comment #488 - Posted by: Shannon H. at June 25, 2009 8:11 PM

M/29/165

As Rx'd: 10 Rounds (PR) That was is brutal!

Comment #489 - Posted by: MikeySFV at June 25, 2009 8:13 PM

3 plus thrusters

Comment #490 - Posted by: mnf at June 25, 2009 8:16 PM

As rx'd, 8 rounds and 5 thrusters of the 9..

Comment #491 - Posted by: newt66ssa at June 25, 2009 8:17 PM

38/m/5'11/163

8 Rounds + 2 thrusters in 20:00 of:
83# Thruster, 5 reps
83# HPC, 7 reps
83# SDLHP, 10 reps

20:00
8.9 rpm

Comment #492 - Posted by: epicurious at June 25, 2009 8:18 PM

6 rounds Rx'd
Eat right before and almost saw my dinner again, next time I'm waiting longer.

Comment #493 - Posted by: DEREK: 24/5'8''/185lbs. at June 25, 2009 8:21 PM

as rx'd 8 rounds

Comment #494 - Posted by: Scott B 36 5'10" 192lb at June 25, 2009 8:34 PM

Addendum to my post. I did hang clean instead of hang power clean, i.e. did more squats. oh well.

Comment #495 - Posted by: MattD at June 25, 2009 8:36 PM

m/19/6'2"/170

8rds, as rx'd. had about a minute left on the clock, don't know why i didn't shoot for a little more...

Comment #496 - Posted by: ericthered at June 25, 2009 8:39 PM

41/M/6'2"/195

9 rounds rx'd

Comment #497 - Posted by: ScottH at June 25, 2009 8:41 PM

Mannnn....It was a killer. i ran 6 miles this am. I knew I was gonna hurt but not like this. did 6 rds... barely made the time....I was about to pass out...damm good WOD.

RANGERS LEAD THE WAY!!! HOOAH!!

Comment #498 - Posted by: RangerFit at June 25, 2009 8:49 PM

CF W/U
4rds + thrusters & HPC as rx'd

Comment #499 - Posted by: greentarheel at June 25, 2009 8:52 PM

m/33/5'9"/162

Realized too late that I should consistently finish scaled workouts before moving up to main-site WOD.

As Rx'd:
4 rounds
plus
2 additional rounds scaled to 80#

Gym closed at the end of round 6.

Comment #500 - Posted by: Alan DeVious at June 25, 2009 8:52 PM

58/M/201 - 6 rounds + 5 thrusters + 7 HPC

48/F/125 - 8 rounds - 42lbs; thrusters & cleans, 44lbs SDLHP

Comment #501 - Posted by: Dave and Belinda at June 25, 2009 8:57 PM

MFWU x 4 (2 to many)

I think I did to long of a warm up. I was pretty wore out and could only get in exactly 4 rounds. I rested the last two minutes (weak!) It was a pretty fun WOD though.

Comment #502 - Posted by: Andoryu in Japan M/31/6'/187 at June 25, 2009 8:58 PM

As Rx'd
7rds + 5 Thusters + 7 HPCs
Minus Xman, + McCarthy

Comment #503 - Posted by: Gonzo at June 25, 2009 9:03 PM

Pack scaling (65#)

8 rounds

Comment #504 - Posted by: Mike D M/28/154/5'8" at June 25, 2009 9:11 PM

and by the way...

Rest In Peace Michael Jackson

the greatest entertainer the world has ever seen

larger than life

Comment #505 - Posted by: Chris S at June 25, 2009 9:26 PM

Pukey creaped up on me at the start of round 7 HPC. I was on a great pace 14 min in. Of course i had to take 3 min to puke and gather myself before finishing the HPC and getting 3 Sumo High Pull

So 6 rounds +5T, +7 HPC, +3 Sumo as Rx'd

Comment #506 - Posted by: wintonyk at June 25, 2009 9:54 PM

m/25/173#/5'10"
7 rds rx'd 19:01

Comment #507 - Posted by: Cody at June 25, 2009 10:01 PM

as r'xd

8 rounds + 5 thrusters and 7 hang power cleans

Comment #508 - Posted by: smitrock at June 25, 2009 10:08 PM

8 rounds plus 5 thrusters. Last time did 10+ rounds. It was STUPID hot out (easily over 100) today and no A/C in the garage. That's my excuse and I'm sticking with it.

Comment #509 - Posted by: Josh G at June 25, 2009 10:12 PM

1 x Xfit warm up round
7 sets as Rx'd, 19:15
AM, garage

Comment #510 - Posted by: Ajax at June 25, 2009 10:18 PM

m/40/5'4"/142

As RX'd:

6 rounds + 5 thrusters + 7 HPC

Comment #511 - Posted by: FnTX at June 25, 2009 10:20 PM

CFWU (5 pu's/round)

as Rx'd

8 rounds

Comment #512 - Posted by: Darren 37m/5'10"/220lbs at June 25, 2009 10:20 PM

As Rx'd: 5 rounds

Comment #513 - Posted by: Zach M/18/5'9"/150# at June 25, 2009 10:21 PM

6 Rounds + Thrusters and HP Cleans

Comment #514 - Posted by: Dryw m/30/5'9/170 at June 25, 2009 10:33 PM

m/24/6'1''/180
as rx'd
8 rds+5 thrusters+ 7 cleans

Comment #515 - Posted by: Dusty at June 25, 2009 10:35 PM

I think I underestimated myself and I could of done the scale-up on the PBPB challenge but my legs were still hurting from the front squats so I played it safe and did it RX'd

As RX'd:

9 rounds

"PROPS TO THA FRAT!!!"

Comment #516 - Posted by: Daniel Krull AKA "Franiel" at June 25, 2009 10:46 PM

6x at 85lbs

Comment #517 - Posted by: 42elysium at June 25, 2009 10:48 PM

MGySgt. USMC M/47/6'2"/202

As Rx'd 7 complete + 5 Thrusters

This was better than last time of 5 but my first time was 8. Still I'm not complaining, I just need to push harder.

OooRahh CrossFit

Comment #518 - Posted by: W.D. at June 25, 2009 10:51 PM

m/30/5'11"/180

as rx'd

8 rds + 5 thrusters

Comment #519 - Posted by: m cowboyd at June 25, 2009 11:00 PM

F/36/168/5'8"

11 Rounds: 20:13 w/45#
Think I need to move up to the RX women's weight.
45# allowed me to cheat the Hang pwr cleans and muscle them up instead of jump and get under.
Most sets unbroken except SDHP.
Making great gains in strength after 70ish days of Xfit. Its the more gymnastic moves that still kick my butt. (kipping, HSPU, muscle up? HA! no way) Hopefully when I get off deployment I can get to a Crossfit gym and get schooled. Looks like a PCS to Colorado Springs.

Comment #520 - Posted by: Bean@BAF at June 25, 2009 11:01 PM

5 rounds + 5 thrusters + 7 HPC

This was great, had tried to catch up on the Front Squat wod but failed miserably, will need to try that one again.

Have had a crap couple of days (anniversary of my Dad death, ect)so it was great to get back to the gym and just time out for the 20 mins and think of nothing but lifting the bar. Love it. Also met a friend, who I have not seen in ages, so we had a good gab (not like me at all!!)

Good Fun

Comment #521 - Posted by: Elaine in Scotland at June 25, 2009 11:02 PM

#521- Sorry to hear about the tough days. I always find killing myself at the gym helps. I totally understand the 20 min escape. For me it was followed by collapsing on the nearest thing to sit on and dripping sweat on the floor for 10 min!) It is finding the motivation to get there that is hard!
Good for you.


Comment #522 - Posted by: Bean@BAF at June 25, 2009 11:17 PM

as rx'd
6 rounds

Comment #523 - Posted by: the dude at June 25, 2009 11:30 PM

just finished 6 rounds! i was aiming for 7... next time!

my forearms were so sore after, i couldn't make a fist!

Comment #524 - Posted by: sanj at June 25, 2009 11:35 PM

7 + 2 thrusters as rx'd

Comment #525 - Posted by: John Elstad at June 25, 2009 11:38 PM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 rds + 3 Thrusters.
Felt great. Thrusters and Cleans mostly unbroken. SDHP 7+3 or 6+4

Comment #526 - Posted by: Bartev m/41/5'10"/220 at June 25, 2009 11:43 PM

As Rx:

6 rounds

I did three rounds of full cleans before a crossfit trainer caught me and said that the wod was hanging power cleans.

Came off the street cold without warmup and flew right into the WOD. I just finished before the gym closed and they threw me out. Next time 7 or 8 at least.

Comment #527 - Posted by: Dr. Seuss M/38/5'8"/144 at June 25, 2009 11:44 PM

as rx'd
11 rnds +1
PR!

Comment #528 - Posted by: Nolan at June 25, 2009 11:45 PM

From Taji, Iraq

As Rx'd 8 rounds, I had 30 secs left, but no energy

Doc K

m/32/185/65"

Comment #529 - Posted by: Doc K at June 26, 2009 12:33 AM

m/26/171/5'9"

first time doing this one and i felt it in the forearms

5 rounds + 5 thrusters

Comment #530 - Posted by: jdoup at June 26, 2009 12:56 AM

m/178cm/89kg/33y

As Rx'd 8 rounds + 5 thrusters+7 hang powercleans
(40 kg)

Comment #531 - Posted by: gepeto at June 26, 2009 1:09 AM

8 rounds 5 thrusters 3 hpc

Comment #532 - Posted by: CapeTown_Kid at June 26, 2009 1:10 AM

As rx'd (43kg) 7 rounds, 5 thrusters and 7 HPC.

Comment #533 - Posted by: Jos at June 26, 2009 1:38 AM

As rxd: 9 rounds even.
5 hours sleep/McDs the night before.
Use hook grip on SDHP/Cleans for WOD.
Shout out to the CF Crew still in the m*ing f*ing Bdad Boat.

Comment #534 - Posted by: Xman at June 26, 2009 1:46 AM

Better than last time by 1 round.

6 rounds + 5 Thrusters + 7 HPCs

[6 + 5 + 7]

Comment #535 - Posted by: JonK at June 26, 2009 4:19 AM

Just when I thought crossfit could not get harder...This one kicked my butt. Great workout, I was gassed and almost met pukie.

7 rounds as rx'd.

My wife..
8 rounds at 45lbs.

Comment #536 - Posted by: Karales' at June 26, 2009 4:32 AM

As req'd 7 Round's + 3 thrusters. Tight lower back slowed me!

182lbs/40/M/6'1"

Comment #537 - Posted by: Rich from RedDeer at June 26, 2009 4:34 AM

M/41/5'11"/185

As rx'd

5 rnds + 5 thrusters, 7 HPC & 5 SDHP

Comment #538 - Posted by: nutfam at June 26, 2009 4:45 AM

Scaled back to 65 lbs., did 7 rounds. I had about one minute (but no strength) left over. Should I add some more weight next time?

Comment #539 - Posted by: Ryan Janus at June 26, 2009 4:45 AM

6 rounds + 5&7 as rx'd

Comment #540 - Posted by: Mfgilbert at June 26, 2009 4:46 AM

I did 2 rounds and said F*** That I Quit!

Comment #541 - Posted by: Alec at June 26, 2009 4:58 AM

sub'd:

100 burpees
100 double-unders
50 reverse burpees

Time=39:46

Comment #542 - Posted by: Julio V m/31/5'5/202 at June 26, 2009 5:36 AM

M/49/151/1-1-06

As Rx'd
5 rounds even

Comment #543 - Posted by: bingo at June 26, 2009 5:48 AM

Awesome Workout !!! Can definitely do better!

6 rounds

M/23/190

Comment #544 - Posted by: Tye - Gold Coast at June 26, 2009 5:58 AM

As Rx'd

5 rounds, 5 thrusters, 1 hang power clean

Comment #545 - Posted by: Alfie at June 26, 2009 6:12 AM

400M run
CFWU
As rx'd 5 rounds +5T +3HPC
Wasn't the strength or wind...was the damn grip!
Forearms are hurtin!

Comment #546 - Posted by: Sparky/34//5'5"/210 at June 26, 2009 6:33 AM

Did 7 Rounds. Nearly died...

Comment #547 - Posted by: Bcrime at June 26, 2009 6:37 AM

7 2/3 rounds

Comment #548 - Posted by: Darol at June 26, 2009 6:38 AM

7 Rounds + 5 Thrusters. In 104 degree heat.

YEAH!

Comment #549 - Posted by: EG at June 26, 2009 6:50 AM

35M193
7 as rx'd

36F123
7 @45#

Eric
5 as rxd

M
5? @25#

Comment #550 - Posted by: jmcneal at June 26, 2009 6:54 AM

4 rounds 5 thursters


mind is elsewear the moment : /

Comment #551 - Posted by: Joe K M/22/6'0"/180 at June 26, 2009 6:56 AM

95# SDHP were too much for me. Scaled to 74# after 1st round.

Totaled 8 rounds plus 5 thrusters in 18:33. Tweaked left lat with the last thruster, ending the workout.

Comment #552 - Posted by: Travis K. at June 26, 2009 7:12 AM

Last time 6 or 7 rounds, lost count time 19:51

This time i did 6 rounds, maybe with 2 1 kg more than last, time 18:49
Was getting stiff - did KB swings w 24 kgs yesterday pretty late in evening: 100 snatch + some armpresses and alot of swings.

Comment #553 - Posted by: Toralf at June 26, 2009 7:18 AM

M/24/185/5'11"

5rds in 18:15

Comment #554 - Posted by: Stephen at June 26, 2009 7:21 AM

M/24/165/5'7

10 rounds even....OUCh

Tough WOD

Comment #555 - Posted by: Josh at June 26, 2009 7:31 AM

m/44/175

as rx'd
9 rds + 5 thrusters

Comment #556 - Posted by: Stu at June 26, 2009 7:31 AM

5 rounds + 5 thrusters

As rx'd

Comment #557 - Posted by: Skip at June 26, 2009 7:40 AM

As Rx'd

8 2/3 rounds

didn't start SDHP on 9th round. Upper back is barking at me this morning.

Comment #558 - Posted by: TSOB Dave B. at June 26, 2009 7:44 AM

Did wrong reps.
Thruster x 5
Hang Clean x 10
Dead High-Pull x 15

4 rounds + 5Thstr + 10HgCln

Comment #559 - Posted by: JRad m/26/68"/155lbs at June 26, 2009 7:44 AM

7 rounds. Struggled w/ this one.

Comment #560 - Posted by: Rosie in Atl at June 26, 2009 7:44 AM

Scaled to 75#

7 rounds.

m/34/195/60"

Comment #561 - Posted by: Aron Darling at June 26, 2009 8:02 AM

Scaled to 80lbs

9 Rnds + 5/7/0

Nice to be back!
I think...

(- -)
..0

Comment #562 - Posted by: C_Mel at June 26, 2009 8:07 AM

9 rounds. Do not like this WOD. Felt like crap. Stayed up too late and diet not as well regimented lately...

10 rounds last time and 10+5th+3hpc before that.

Comment #563 - Posted by: Mike Mc 31/5'9"/175# at June 26, 2009 8:17 AM

Mark: as rx'd @ 95#
7 rounds plus 5/7/5

Theresa: as rx'd @ 65#
6 rounds plus 5/2
(not as good as last time, I'm hoping the temp -87- is worth a brownie point or two. probably not though)

Comment #564 - Posted by: Mark & Theresa at June 26, 2009 8:22 AM

7 rd's as rx'd.

Had 44 seconds left. Could have done some more thrusters, but was dying and had a really hard time pushing harder on my own. Probably could have done 8 rounds with someone to push through. Weakness on all fronts.

Comment #565 - Posted by: Ben (71" 190#) at June 26, 2009 8:28 AM

10rds

Comment #566 - Posted by: lucien at June 26, 2009 8:49 AM

m/5'9"/160

as rx'd 12 rnds 5 thrusters

Comment #567 - Posted by: Chad Hobbs at June 26, 2009 8:54 AM

m/28/180

as Rx'd m 6rnds + 5/2

Comment #568 - Posted by: Jihad at June 26, 2009 9:00 AM

AS RX'D
F-33-120-5'4'
10 Rounds
65lbs

Comment #569 - Posted by: Sarah-Lee at June 26, 2009 9:03 AM

changed it a little bit, as i couldn't remember the exact workout, anyway:

10 reps 115 hang cleans
15 reps good mornings w/ bar
15 reps 95 sumo deadlift high pull

hang cleans were actually 10-8-8

took about 20 minutes, my back definitely felt it today.

Comment #570 - Posted by: Jon P. 30/m/6' 7"/275 lbs at June 26, 2009 9:15 AM

M/24/170

6 Rounds

Comment #571 - Posted by: Todder at June 26, 2009 9:35 AM

Kelli 5 rounds w/ 45#

Comment #572 - Posted by: Deano m/47/190/6' at June 26, 2009 9:46 AM

F/29/170/56kg

As Rx'd
11 Rds

Happy with that, first real WOD after two months of only BW WOD's

Comment #573 - Posted by: Alenka at June 26, 2009 10:03 AM

as Rx'd 10 rds

Comment #574 - Posted by: Jon 27/m/230/6'3 at June 26, 2009 10:08 AM

7 rounds
Stopped at 19:18 (torn callous on 5th round)

Comment #575 - Posted by: Jette 39/M/5'11"/175 at June 26, 2009 10:36 AM

love this combo.

7 rds (19 min.)

gotta say, though, my lower back was not loving the SDHPs, there must be a need for adjustment...

Comment #576 - Posted by: indo chris m/33/6'1/185 at June 26, 2009 10:44 AM

Scaled down to the Pack workout:

Complete as many rounds as possible in 20 minutes of:

65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Did 8 full rounds + 2 Thrusters

Comment #577 - Posted by: Jonathan Offen at June 26, 2009 10:50 AM

48/m/190

As rx'd. 8 plus thrusters/cleans

Comment #578 - Posted by: denob at June 26, 2009 11:08 AM

m 34 6' 186

65 lbs
5 1/2 sets

Comment #579 - Posted by: Carter M at June 26, 2009 11:26 AM

wod as rx'd
10 rnds + 2/3 + 1sdhp

Comment #580 - Posted by: Sam L at June 26, 2009 11:36 AM

Scaled to 65# for all - 11 rounds

Last time I did 6 rounds as rx'ed.

65*11 = 715
95*6 = 570

So scaling this way allows me to do more work in the same amount of time. Even with this scaling I still needed to stop for air several times including planned breath break before and after each SDHP.

Comment #581 - Posted by: KSW at June 26, 2009 11:36 AM

m/40/73"/191

used 65 lb thinking I would get 12+ rounds - Think again!

9 rounds just as time finished.

Comment #582 - Posted by: starkey at June 26, 2009 11:37 AM

as rx'd

9 rds(PR 8 last time)

Comment #583 - Posted by: Bells 36/6"1"/210 at June 26, 2009 11:48 AM

As rx'd

9rds plus 5 thrusters

Slight pr

Comment #584 - Posted by: russell 25/m/190 at June 26, 2009 12:22 PM

30/m/5'11"200

As Rx'd

10 RDs

2 Rds off PR of 12

Comment #585 - Posted by: cheflin at June 26, 2009 12:32 PM

8 2/3

Comment #586 - Posted by: kg at June 26, 2009 1:01 PM

A day late

8 rds + 5 + 7 + 5

pr by a round

Comment #587 - Posted by: JPW at June 26, 2009 1:08 PM

9 rds in 20:20

Comment #588 - Posted by: srod at June 26, 2009 1:14 PM

I'm brand new to crossfit and I had never done the sumo dead lift before. Awesome workout, left me completely dead but I chipped a front tooth with the bar on my first dead lift/front raise!

Comment #589 - Posted by: Dstracc at June 26, 2009 1:20 PM

As rx'ed:

6 SDLHPs short of 7 rounds.

Thx for all the comments. It really helps me learn what to/not to do before I try these WODs.

Agreed: forearms and SDLHPs were limiting factors in this WOD. Breaking up the SDLHP in 2 sets of 5 helped me alot starting on the second round.

I am finally doing front squats/thrusters form correct after 4 months of CF.

Comment #590 - Posted by: Bama Jim - M/41/6'4"/205 at June 26, 2009 1:41 PM

As rx'ed:
5 rounds, + 5 thrusters, 7 HPC's

Comment #591 - Posted by: Mike at June 26, 2009 1:54 PM

m/29/5'10"/190

Did 8 rounds and hated every second of it, lol

Comment #592 - Posted by: cudb at June 26, 2009 2:13 PM

12 min
45 lbs

3 rds

Comment #593 - Posted by: haught007 26/6'1"/185 at June 26, 2009 2:17 PM

M/29/6'4"/200

Rx'd

9 rounds + 1 thruster

Comment #594 - Posted by: Brian Panther_CrossFit at June 26, 2009 2:26 PM

m/29/62kg/166cm

10 Rounds + 5 thrusters + 4 cleans As Rx'd

This hurt as much as I thought it would! Great WOD

Comment #595 - Posted by: Chris Saliba at June 26, 2009 2:40 PM

M/30/168

Wod done as rx'd- 9 rounds +1 thruster.

Comment #596 - Posted by: gimpy at June 26, 2009 2:46 PM

M/32/148lbs/5'5"

As rx'd
8 rounds.

Comment #597 - Posted by: Brandon Burritt at June 26, 2009 2:48 PM

6rds
55lbs

Comment #598 - Posted by: brittk at June 26, 2009 2:59 PM

10 rounds done after 12 hour shift on 6/25.

A lackluster effort. This one was just working out for the sake of working out.

Comment #599 - Posted by: freddy c._one world at June 26, 2009 3:20 PM

11 rounds + Thrusters + HPC + 8 SDHP (PR)

Comment #600 - Posted by: ZachM_PantherCF_71''/192 at June 26, 2009 3:41 PM

65#
amrap 20 min
5 thrusters
7 hang power cleans
10 sdlhp

10 rounds plus 5 thrusters and 7 hang power cleans

paced well and worked for those extra reps. good fun.

Comment #601 - Posted by: Ingrid f/23/5'8/134 at June 26, 2009 3:45 PM

10 ounds - crashed after first four, holy cow

Comment #602 - Posted by: apolloswabbie at June 26, 2009 3:49 PM

9 rounds in 91 degree humid heat in Maryland.

Did 10 last time. Not too bad of a drop off considering the heat.

Comment #603 - Posted by: jk at June 26, 2009 4:34 PM

As rxd. 9 rds + 5 thrusters + 4 hang cleans.

Comment #604 - Posted by: Nick m/25/6'/202 at June 26, 2009 4:36 PM

6 rounds

M/27/6'/175

Comment #605 - Posted by: Baker at June 26, 2009 4:48 PM

used 115lbs instead of 95lbs, and changed it up a bit.

3 Thrusters

5 HPC's

7 SDHP's

10 rounds + 3 thrusters. Grip is destroyed!

Comment #606 - Posted by: bmizzlle at June 26, 2009 5:28 PM

WOD as Rx'd @ 45k
10 rounds p.b.
finished 10 in 19.47 and slumped to the floor,only to hear "why're ye lyin down there ,ye only got 10 rounds ! "( it was in jest though)
surprised that the thrusters were straight through on all rounds,hpc aswell,by the time i got to sdlhp ,grip was the limiting factor,plus my bumper plates were flyin off each side o the bar,so had tae keep fixin them.

Comment #607 - Posted by: Pedro Barrera,Scotland at June 26, 2009 5:33 PM

6 rounds plus 5 thrusters

Comment #608 - Posted by: Dan at June 26, 2009 5:34 PM

6 rounds, 5 reps @ 27kg

Down from 7 rounds even last time, but didn't do as poorly as I feared I would - first metcon after my week's illness.


F/33/60kg

Comment #609 - Posted by: lelak at June 26, 2009 5:41 PM

8 Rds.

Comment #610 - Posted by: B. Rhaly at June 26, 2009 5:49 PM

5 rounds as rx'd

Comment #611 - Posted by: Lee M/28/6'2"/198lbs at June 26, 2009 6:49 PM

F/24/150

55# for all

5 SDHP short of 5 rounds

Comment #612 - Posted by: jess at June 26, 2009 7:10 PM

m/30/220
8 rounds 5 thrusters

Comment #613 - Posted by: rstrang at June 26, 2009 7:12 PM

Rx'd

12 rounds

Comment #614 - Posted by: amped 34/M/190/6' at June 26, 2009 7:12 PM

M/43/6'0"/175
4 rounds, really slow.
2nd workout today. Trying to catch up with WOD. Been flying all week and unable to workout other than stretch

Comment #615 - Posted by: Allan at June 26, 2009 7:14 PM

M/29/5'11"/170
rx'd 10 rounds
3 round PR

Comment #616 - Posted by: Ian Mosher CFATL (aka Skittles) at June 26, 2009 8:18 PM

5 rounds in 15:04

Comment #617 - Posted by: Aaron Alcock at June 26, 2009 11:06 PM

as rx'd for women (65#)

4 rounds. that was awesome. smoked myself for two miles beforehand though so i give myself a little more credit :P

Comment #618 - Posted by: tina at June 26, 2009 11:20 PM

as rx'd

8 rounds 19:20

Comment #619 - Posted by: Tim Grieb at June 26, 2009 11:38 PM

As rx'ed (42.5kg)

11 rounds
+5 thrusters +7 HPC +8 SDHP

Comment #620 - Posted by: Richard 31yom/6'4/99kg at June 27, 2009 2:30 AM

as rx'd (42.5kg barbell)

7 rounds + 1 thruster

nice wod!

Comment #621 - Posted by: ccfeldt at June 27, 2009 2:53 AM

First time doing any of these three exercises. No problems to speak of. Did them all with just 45 lbs.
8 rounds in just over 20 min.

Comment #622 - Posted by: Bo Ming at June 27, 2009 4:35 AM

Absolutely brutal....! Managed 9 rnds plus 5 thrusters as rxd! M/28/190

Comment #623 - Posted by: Graham at June 27, 2009 4:48 AM

9 rds +5 thrusters

M/24/185

Comment #624 - Posted by: Michael Gasser at June 27, 2009 7:19 AM

At a hotel gym - nothing good but Dumbbells

Sub 2x45# Dumbbells for 95# bar

3 rounds + Thrusters + Power Hang cleans + 5 SDLHP

Comment #625 - Posted by: EMelton at June 27, 2009 7:43 AM

m35/170/5'8"

as rx'd, 7 rounds plus thrusters

Comment #626 - Posted by: c mendoza at June 27, 2009 9:04 AM

skipped this on thursday, so did on saturday with other stuff:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds (pr)

Comment #627 - Posted by: jeglit at June 27, 2009 9:34 AM

humidity was the limiting factor. 3 rds plus thrusters and 4 hpcs

Comment #628 - Posted by: christian at June 27, 2009 10:07 AM

12 rounds (pr by 2 full rounds!)

Comment #629 - Posted by: Gunnar M/37/190/73" at June 27, 2009 10:08 AM

7 rounds + 5 + 6 hang cleans

as Rx'd

Comment #630 - Posted by: pelch at June 27, 2009 11:23 AM

9 rounds - 45 kg (99lbs) killing workout WOW. SDHP was for sure the biggest killer.....

Comment #631 - Posted by: Tobias (Sweden)M/187/94 at June 27, 2009 12:06 PM

m / 35 / 180 / 5'11"

As rx'd. 5 rounds.

Comment #632 - Posted by: Redcoat at June 27, 2009 12:41 PM

9 rounds

65# thruster & HPC
40# SDHP

Comment #633 - Posted by: biff f/27/5'5/140 at June 27, 2009 1:10 PM

as rx

6 rounds 19:41

Comment #634 - Posted by: gberry at June 27, 2009 2:58 PM

As Rx'd

8 rounds + 3 thrusters

Comment #635 - Posted by: AndrewE at June 27, 2009 3:01 PM

24/m/175

as rx'd

10 rounds...barely

Comment #636 - Posted by: NickR at June 27, 2009 4:45 PM

1 round at 95#
7 rounds at 65#

Comment #637 - Posted by: arobi at June 27, 2009 4:54 PM

25/m/200

as rx'd

8 rounds

Comment #638 - Posted by: Dave at June 27, 2009 5:15 PM

49/m/145
8 rounds

Comment #639 - Posted by: E5fyrman at June 27, 2009 5:33 PM

m/30/75"/180

8 rds

Comment #640 - Posted by: Chinchen at June 27, 2009 6:25 PM

This one hurt

Did 7 rounds as RX'd and the Thrusters and HPCs for round 8

Comment #641 - Posted by: TonyZ 25/M/175/5'10 at June 27, 2009 7:27 PM

6 rounds + 5 thrusters and 7 HPC's

Comment #642 - Posted by: tejanostylin at June 27, 2009 9:23 PM

4 rounds plus 2 thrusters

Comment #643 - Posted by: martini at June 27, 2009 10:49 PM

did the brand x pack:

cfwu x2
4 rounds 65#
4 rounds 60#

very limited by forearms getting sore.

Comment #644 - Posted by: Dan at June 27, 2009 11:03 PM

Two friends and I started crossfit 2 weeks ago. This was our first WOD as prescribed. We did 7 rounds in 20 min. at prescribed weight.

Comment #645 - Posted by: Tony W--KY at June 28, 2009 6:27 AM

M / 180 / 5'8 / 25

12 rounds + 5 thrusters

Comment #646 - Posted by: Jluds at June 28, 2009 7:13 AM

7rnds +5 thrusters + 7HPC

Comment #647 - Posted by: rjg26 M/27/6'/172lb at June 28, 2009 7:39 AM

7 rounds plus 5 thrusters at rx'd weight!

Comment #648 - Posted by: ARasmith at June 28, 2009 8:11 AM

cfwu
as rxed 4 rounds + 2 thrusters

Comment #649 - Posted by: homerba at June 28, 2009 10:46 AM

5 rounds as rx'd.

Comment #650 - Posted by: Robb at June 28, 2009 11:53 AM

7 Rounds.


I killed the thrusters, but SDHP killed me, not sure what happened.

Comment #651 - Posted by: Skylar at June 28, 2009 12:15 PM

Seven rounds

Comment #652 - Posted by: MonkeyBoy at June 28, 2009 1:13 PM

30kg, 12 rounds

Comment #653 - Posted by: Tamas at June 28, 2009 1:18 PM

As Rx'd

10 Rounds (PR)
+5 thrusters, 7 hpc, and 3 sdhp

(prevous best - 9)

Comment #654 - Posted by: Colin Jenkins_cf ventura at June 28, 2009 2:33 PM

6 rounds + 5 thrusters

23/m/165

back was sore from heavy deadlifting and running a 5k. This one was tough on the forearms.

Comment #655 - Posted by: ron at June 28, 2009 3:47 PM

8 rounds of thrusters and power cleans 7 rounds of sumo.

Wow this really sucked!

M 36 185

Comment #656 - Posted by: Mike Mortman at June 28, 2009 4:04 PM

7 rounds as rx'd

Comment #657 - Posted by: EVAN at June 28, 2009 4:07 PM

6 rounds.
Used 65lbs.
Did sumo deadlifts instead of sumo deadlift high pulls.
6 rounds + 2 thrusters.
Thrusters were killing me.

Comment #658 - Posted by: Camille at June 28, 2009 4:55 PM

7 rounds - 20:24

Comment #659 - Posted by: dsm19 M/30/6'0/215 at June 28, 2009 5:28 PM

M/39/195

8 rounds plus 5 Thrusters...I used straps on the hang cleans. It gave me the benefit of a better grip, but it was slower in that I had to reset each time the hang cleans came up.


7

Comment #660 - Posted by: Red7 at June 28, 2009 5:36 PM

28 m 196

6 rounds

plus 5 thrusters

7 hang power


Comment #661 - Posted by: Birch at June 28, 2009 6:28 PM

5rds + Thruster/Cleans

Comment #662 - Posted by: Scotb at June 28, 2009 7:09 PM

m/22/180lbs 6'3

6 rounds even at 20min

Comment #663 - Posted by: Adam at June 28, 2009 7:37 PM

Did it on 6/28
Coming back from 2 weeks of slacking (sick then a vacation)

7 2/3 rounds

rode an easy 35 miles on my bike in the AM.

M/35/170/5'10"

Comment #664 - Posted by: Kiko at June 28, 2009 7:42 PM

M/33/178/5'8" (1.5 years CF)
6 rounds w/ my kids who rocked the PVC pipes and helped me count.

Comment #665 - Posted by: Tooz at June 28, 2009 10:03 PM

5 rounds + 2 thrusters

Comment #666 - Posted by: Sot at June 29, 2009 5:01 AM

5 rounds + 2 thrusters

Comment #667 - Posted by: Sot at June 29, 2009 5:03 AM

cfwu x 3

6 rounds (almost 7, missed by 4 sdhps)

Comment #668 - Posted by: kunkle at June 29, 2009 5:19 AM

34yom / 212lbs

Puppy
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

6 rounds

Started out with good form, but it went south a bit towards the end when I was trying to squeeze my last round in before my 15 minutes were up. Need to ensure my knees stay behind the plane of my toes on squats.

Comment #669 - Posted by: Bphantom at June 29, 2009 8:07 AM

male, 6'1, 200lbs, 29yrs
9 rounds.

Comment #670 - Posted by: rick z at June 29, 2009 8:09 AM

29/m/64.5kg

30kg 8 rounds.

Comment #671 - Posted by: gerard mcAulife at June 29, 2009 9:33 AM

M/39/5'6"/187

6 rounds... had to scaled thruster to 70# because of forearm. Trying to work through the healing process blows...

Still - harder than it looked.

Comment #672 - Posted by: Mike C. at June 29, 2009 9:49 AM

m/5'7"/145lbs/29
85lbs., 4 rounds + 5 thrusters

Comment #673 - Posted by: Minh at June 29, 2009 9:53 AM

Felt really crappy today - no energy!!

4 rounds + 5 thrusters,7 cleans, 3 SDHP

completed the full 5 rounds in 21:41

Comment #674 - Posted by: Jack - THFC at June 29, 2009 10:10 AM

5 rounds

Comment #675 - Posted by: pbraun at June 29, 2009 10:13 AM

just did it today:

as Rx'd
8 2/3 rounds, timed out after my first sumo high row of the 9th set

this one was a killer. I know i shouldn't feel it in the biceps so bad- better form next time.

Comment #676 - Posted by: sky m/30/6'/180 at June 29, 2009 11:07 AM

47/M/184
5
+ 3 thrusters

WEAK
Come on, Zim

Comment #677 - Posted by: Zim at June 29, 2009 12:30 PM

6 Rounds exactly.
As Rx'd.

Comment #678 - Posted by: Kyle at June 29, 2009 1:36 PM

m/175/28

9 rounds Rx...

Was sore for 3 days afterwards

Comment #679 - Posted by: chad lindsey at June 29, 2009 1:56 PM

M/37/195/6'3"
6 rounds + 5 + 7 + 5 as Rx'd

Comment #680 - Posted by: Jonathan E at June 29, 2009 2:49 PM

Need some time to recover. Stressful couple of weeks caught up with me.

Comment #681 - Posted by: Steve Smith 190#/5'10"/28YOM at June 29, 2009 3:01 PM

M/32/5'4"/142lbs
As rx'd
8 full rounds
5 thrusters and 2 cleans on the 9th.

Comment #682 - Posted by: Matt Burritt at June 29, 2009 3:50 PM

8 or 9 full rounds. i lost count between panting spells.

Comment #683 - Posted by: wayne at June 29, 2009 4:05 PM

8 rounds in 19:47 that is one hell of a wod.

Comment #684 - Posted by: scubasteve 170 37 at June 29, 2009 4:50 PM

As rx'd:

8 rounds + 5 thrusters

Comment #685 - Posted by: Richie D. at June 29, 2009 6:02 PM

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

WOD
4 rounds plus 5 thrusters

Comment #686 - Posted by: Karl at June 29, 2009 6:06 PM

4 rounds

Comment #687 - Posted by: JoeP at June 29, 2009 6:14 PM

WOD

5 or 6 (lost count) rounds @ 85 lbs for all sets

Comment #688 - Posted by: Ral at June 29, 2009 7:26 PM

had to bump it down to 65
got seven rounds

Comment #689 - Posted by: JDenn at June 29, 2009 7:32 PM

Rs'd
7 rds + thrusters and hpc

Comment #690 - Posted by: bill/50/212/72" at June 29, 2009 8:26 PM

As Rx'd

10 rounds even

Comment #691 - Posted by: CFM Simon/M/24/5'10"/170 at June 29, 2009 8:44 PM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 rounds + 5 Thrusters + 7 Hang Powercleans
--------------------------------------------------------------------------------------
Compare to 081227

7 rounds + 5 Thrusters + 7 Hang Powercleans + 5 Sumo Deadlift High-pulls


Comment #692 - Posted by: Louis Herrera 50 70" 182 at June 29, 2009 10:02 PM

7 rds.

Comment #693 - Posted by: Breacher M/34/6'3/240 at June 29, 2009 10:43 PM

26yr/5'11/81kg
as rx'd
7 rds flat in 18:14

Comment #694 - Posted by: Leo at June 29, 2009 11:58 PM

35/m/181cm/105kg
As Rx'd
7 rounds

Comment #695 - Posted by: Jeremy Gilpin at June 30, 2009 2:29 AM

5 rounds + 5 thrusters

Comment #696 - Posted by: David Winsinger at June 30, 2009 5:08 AM

don't have the overhead clearance in my basement gym for the thrusters with full bar + weights, but do have just enough for dumbells. So,
thrusters w/ 2x35# DB
remainder Rx

7 rds (4 SDHP short of 8 rds)

did this first time in Dec, shortly after starting on the program. did 5 rounds (almost 6)- but all weights scaled to 70#. I guess it works!

Comment #697 - Posted by: SPare at June 30, 2009 6:32 AM

8 rounds @ 100lbs

Comment #698 - Posted by: Chris at June 30, 2009 6:35 AM

6 rds

Comment #699 - Posted by: Todd S at June 30, 2009 7:23 AM

As Rx'd

6 and 2/3 rounds

Smoked!

m/26/175/5'10''

Comment #700 - Posted by: TSOB Dave B. at June 30, 2009 8:07 AM

7 rounds a little over....

Comment #701 - Posted by: tcash m/145/35/5'5" at June 30, 2009 8:25 AM

as rx'd
8 rounds

Comment #702 - Posted by: Matt Lucas at June 30, 2009 10:40 AM

30/06/09
M/33/80kg
As rxd
8 rounds + Thrusters & HPCs of round 9

Comment #703 - Posted by: blackrockboy at June 30, 2009 10:58 AM

7 rounds

Comment #704 - Posted by: Flynn at June 30, 2009 11:13 AM

145lbs/32yoa

After 5 days off "camping" in northern Michigan, I returned to find "Eva" as today's WOD...so I did the following instead.

AMRAP in 20 minutes of:

95lb thruster, 5 reps
95lb, hang power cleans, 7 reps
95lb SDLHP, 10 reps

10 rounds on the nose. Improved by 7 reps of SDLHPs. that sucked.

Comment #705 - Posted by: BrianG at June 30, 2009 11:40 AM

scaled to 3, 5, and 7 reps
7 rounds plus 3 thrusters

Comment #706 - Posted by: cole gruber at June 30, 2009 12:07 PM

35/M/165#/6'0"

CFWUx3

As Rx'd

8rds +5T +7HPC

Comment #707 - Posted by: bylam at June 30, 2009 12:09 PM

Warm-up:

10 x HSPU
10 x Pull-ups
10 x OHS w/ 95#
10 x Sit-ups on Bench
10 x Back Extensions on Bench

WOD as Rx'd:

11 or 12 rounds. Lost count, again.

Still feeling like recovery is kicking my but. Time to get some sleep and probably eat more.

Comment #708 - Posted by: Steve Smith 28YOM/190/5'10" at June 30, 2009 12:26 PM

41m 208/75.5 in

scaled and used 30# dbs; no bar/wts at home

6 or 7 rounds; lost count

Comment #709 - Posted by: Nashville Steve at June 30, 2009 8:12 PM

7 rounds

Comment #710 - Posted by: Tim-Pacific Grove at June 30, 2009 9:02 PM

as rx'd

7 rounds
one less than last time

Comment #711 - Posted by: JT at July 1, 2009 1:18 AM

f/25/5'9/133.5

scaled to 65#

6 rounds + 3 thrusters

Comment #712 - Posted by: heazza at July 1, 2009 2:57 AM

m/31/158.5

as rx'd

7 rounds + 5 thrusters

Comment #713 - Posted by: rowcoach at July 1, 2009 3:16 AM

6 rounds

Comment #714 - Posted by: Chad at July 1, 2009 5:28 AM

7 rounds

Comment #715 - Posted by: Grant at July 1, 2009 5:32 AM

M/23/170/6'

9 rds

Comment #716 - Posted by: Ian Morris at July 1, 2009 8:51 AM

6 rounds
Felt terrible

Comment #717 - Posted by: windycity at July 1, 2009 8:54 AM

7 2/3 rounds

Comment #718 - Posted by: Manchild at July 1, 2009 12:38 PM

m/20/167/5'9"

8 rounds + 5 thrusters + 4 hpc

Comment #719 - Posted by: JohnFahn at July 1, 2009 12:56 PM

9 rounds. No extras. As rx'ed

M/40/6/197

Comment #720 - Posted by: Rbyrn@Crossfit Myrtle Beach at July 1, 2009 1:37 PM

Performed WOD on Tue. 7/1/09

Comment #721 - Posted by: Keith M at July 1, 2009 2:30 PM

8

Comment #722 - Posted by: swanson at July 1, 2009 2:36 PM

5 rounds + 5 thrusters

Comment #723 - Posted by: David Winsinger at July 1, 2009 4:34 PM


7 rounds + thrusters + power cleans (7 & 2/3 rounds)

I paced myself on this WOD and I think it helped a lot. I was aiming for 8 rounds and missed it by about 30 seconds :)

Comment #724 - Posted by: Drew D M/23/6'/172# at July 1, 2009 6:05 PM

1st day on Crossfit regimen

9 rounds

m/21/5'10/150

holy sh*t, that was among the most difficult circuits i have ever done. im gonna love Crossfit

Comment #725 - Posted by: iamstefano at July 1, 2009 7:49 PM

25/m/5'8"/148

as Rx'd: 7+6 SDLHP. PR by 1 round!

Comment #726 - Posted by: Matt Laney at July 1, 2009 8:11 PM

5 rounds

eric 18.45

greg 17.30

Comment #727 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 1, 2009 10:46 PM

(done 6/29)
4 rds. + 5 thrusters...157/176

Comment #728 - Posted by: Mike Scott M/42/5'10"/210 at July 1, 2009 11:39 PM

4 rds @ 5 - 10 -10

Comment #729 - Posted by: James GS at July 2, 2009 6:20 AM

15# dumbbells
7 rounds

Comment #730 - Posted by: mjr at July 2, 2009 6:27 AM

as rx'd:

8 rds + thrusters and hpc

Erin:
45# - rx'd reps

10 rds

Comment #731 - Posted by: MikeyPaul - m/27/5.8/175 at July 2, 2009 8:27 AM

4 rds + 5 thrusters

Comment #732 - Posted by: footdoc at July 2, 2009 8:54 AM

M/34/185

9 rds + 1 thruster

had 7 complete in 12 - 1/2 mins lower back cramped up on me went to sh@#!!!

Comment #733 - Posted by: browler at July 2, 2009 9:17 AM


f/35/125/5'4"

9 rounds scaled to 45lbs

Comment #734 - Posted by: annaminh at July 2, 2009 10:45 AM

9 rds + 5 thrusters + 7 cleans as rx'd

Comment #735 - Posted by: Adam at July 2, 2009 10:54 AM

9 rds 1 thruster

rough

Comment #736 - Posted by: Neil 160/M/21 at July 2, 2009 1:03 PM

as rx'd

7 rounds + 5 thrusters + 6 hpc

Comment #737 - Posted by: smithwick's at July 2, 2009 3:42 PM

CFWU and WOD as rx'd
7 rounds, 5T,7hpc,5shp of rnd 8

Comment #738 - Posted by: Karsk (55 male 5'9" 180lbs at July 2, 2009 4:43 PM

M/34/190/6'2"

8 rounds as rx'd

Comment #739 - Posted by: Chad Bakken at July 2, 2009 6:59 PM

~CFWU
Scaled, 1st time for WOD.
15:00 AMRAP
45#Thruster x 5
45#P.HangClean x 7
45#SDLHP

Comment #740 - Posted by: Matt Criswell (31.M.71.197) at July 2, 2009 8:34 PM

Oh yeah for 5 rounds.

Comment #741 - Posted by: Matt Criswell (31.M.71.197) at July 2, 2009 8:36 PM

This was HARD!

Did all rounds with the Thrusters and Hang Power Cleans unbroken. Then would let the bar go, and do the Sumo Deadlift High-pulls unbroken. So 5-7, drop bar, 10. All minus the last round when the SDHP had to be broken into two sets.

Total Rounds:
7 full

Comment #742 - Posted by: Smash (CrossFit Unbroken) at July 3, 2009 10:48 AM

As rx'd: 7 rounds + 5 thrusters and 7 HPC

Comment #743 - Posted by: Jos at July 3, 2009 2:58 PM

C-
65#
13+HPC's

Comment #744 - Posted by: Jeff & Charity @ CFSnohomish at July 3, 2009 4:47 PM

As rx'd

6 rds, 5 thrusters, 7 HPC

Comment #745 - Posted by: Woo - m/27/5'7/190 at July 3, 2009 10:21 PM

8rds

Comment #746 - Posted by: BDFG+ at July 4, 2009 6:04 AM

7 rds + thruster + hpc

Comment #747 - Posted by: controlfreak at July 4, 2009 8:38 AM

CFWUx3
6 rds + 5 thrusters (6 rds even last time)

Comment #748 - Posted by: bcb373 at July 4, 2009 2:50 PM

7 rds +5 +5
scaled to 65 lbs
hands shaking and traps dead

Comment #749 - Posted by: Carter Nyman at July 4, 2009 4:43 PM

m/29/6'/165

subbed 90lbs, 6 rds + 5 thrusters

Comment #750 - Posted by: liggy at July 5, 2009 11:04 AM

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener.
6 rounds + 5 thruster & 5 HPC.
Terrible!
SDHP the worst. Thrusters pretty good. Good job using legs before shoulders. Need to KEEP CHEST & HEAD UP & try bringing knees back first on SDHP. Need to suck it up & go on this WOD.
12/27: 8 rounds
10/20: 8 rounds + 5 thrusters.

Comment #751 - Posted by: jrm at July 5, 2009 5:23 PM

AMRAP 15mins of:

20kg thruster, 5 reps
20kg HPC, 7 reps
20kg SDHP, 10 reps

8 rounds in 14:24

Comment #752 - Posted by: MattF at July 6, 2009 1:03 AM

as rx'd:

6 rds and 5 thrusters and 7 hang power cleans

(tired today!)

Comment #753 - Posted by: Zeb G at July 6, 2009 9:36 AM

7 rds 3 thrusters

Comment #754 - Posted by: DoubleJ at July 6, 2009 10:18 AM

all i can say is "ouch". forearms and grip killed me.

CFWU x 3
as RX'd (42.5kg)6 rounds in 20mins

Comment #755 - Posted by: Tim U at July 6, 2009 4:28 PM

5

Comment #756 - Posted by: dcyn at July 6, 2009 7:36 PM

7 rounds as RX'd.

Comment #757 - Posted by: morisong at July 7, 2009 9:58 AM

8 rnds

Comment #758 - Posted by: JTeets at July 7, 2009 12:33 PM

22 kg - started 27, too heavy on pulls
7 rounds on 19

Comment #759 - Posted by: Anne at July 7, 2009 2:40 PM

29/m/190

as rx'd: 10 rds (not bad after a long weekend of drinking and eating)

Comment #760 - Posted by: MoGreene at July 7, 2009 5:26 PM

6 rounds plus 1 more set of thrusters. The sumo pulls are my weak spot. I think If I didn't sucks so badly at them I'd get way more sets.

Comment #761 - Posted by: Erik at July 7, 2009 5:44 PM

6 rounds, plus 5 thrusters and 7 cleans.
Last time: 5 rounds even.

Comment #762 - Posted by: mws at July 7, 2009 6:04 PM

As rx'd 9 rounds plus 5 thrusters & 1 HPC. PR by a few reps. Slowed down dramatically the second half. Brutal.

Comment #763 - Posted by: Mike Honcho M/30/5'10"/175 at July 8, 2009 1:57 PM

Scaled to 65 lbs.

5 SDHP's short of 10 rounds.

This KILLED my forearms!

Comment #764 - Posted by: ej at July 8, 2009 3:48 PM

EJ
M/36/168
9 ROUNDS PLUS 5 THRUSTERS AND 3 HANG PCs
EJ

Comment #765 - Posted by: EJ at July 8, 2009 5:30 PM

7 rounds in 19:15. Then I stared at the bar for 45 seconds. Sad.

Comment #766 - Posted by: mr blue at July 9, 2009 12:51 AM

95 lbs.
5 rounds of 3 / 5 / 7
shoot for 8 rounds next time with same rep numbers

Comment #767 - Posted by: EdC at July 9, 2009 6:16 AM

34 yom. 209 lbs. Ima fat ass.

As rx'd

7 rounds+5 thrusters and 7 hang power cleans.

Last time 5 rounds and 5 thrusters in 17 min

Comment #768 - Posted by: kgw at July 9, 2009 11:34 AM

43 yom 203 lbs.

65 lbs.

6 rounds

Comment #769 - Posted by: Speedster at July 9, 2009 1:03 PM

Thought about scaling during the first round, but kept it at 95 lbs...got more efficient as I tired.

At 20 minutes had 5 rounds + thrusters + HPC.
Finished 6 rnds in 21:07

End of round times:
02:43
06:34
10:08
13:48
17:50
21:07

Comment #770 - Posted by: Strohs M/47/6'/182 at July 9, 2009 9:42 PM

rx'd: 8 rounds in 20:10--self timed.

Comment #771 - Posted by: Joel B. at July 11, 2009 2:18 PM


8 rounds + 5 thrusters

Comment #772 - Posted by: EM at July 11, 2009 8:29 PM

as rx'd

6 rounds + 5 thrusters

sdhp were harder than expected

Comment #773 - Posted by: Gundy at July 12, 2009 3:22 PM

M/31/205/5'10
rx'd
95lbs thrusters-6rounds+5
95lbs hpc- 6rounds
95lbs sdhp-6rounds

F/26/183/5'6
50lbs thrusters- 7rounds+5
50lbs hpc- 7rounds+7
50lbs sdhp- 7rounds

Comment #774 - Posted by: Brian-Tiffany at July 14, 2009 6:59 AM

I only have 35# dumbbells here at the beach, so I used those instead of 95# barbell.

Otherwise, as Rx'd. 11 rounds plus thrusters plus 5 hpc's.

Comment #775 - Posted by: Mel/36m/5'10"/175 at July 16, 2009 9:07 PM

9 Rounds

Comment #776 - Posted by: TROY at July 19, 2009 5:15 AM

m/25/138

As Rx'd: 7 rounds, too much rest.

Comment #777 - Posted by: bingpwr at July 25, 2009 4:03 PM

6 rounds, winded, I can definitely get 10 next time

Comment #778 - Posted by: MikeT 32/6'1"/195 at July 27, 2009 5:39 PM

4 rounds

Comment #779 - Posted by: Adam B. | 37m at July 28, 2009 2:53 PM

M/27/6"/170

9 rounds+5 thrusters.

Comment #780 - Posted by: alan firth at August 8, 2009 9:42 PM

Shooting for anything above 9 tomorrow rxd..so time to hit the bed so that's possible...

Comment #781 - Posted by: Carl edwards at August 24, 2009 7:34 PM

testing

Comment #782 - Posted by: tanjiro at August 25, 2009 8:21 AM

5 rounds as RXed

Comment #783 - Posted by: Matt Gilson at August 25, 2009 9:37 AM

Just getting back into Crossfit, should have never left before...

5 rounds as rx'd

Rough!!!!

Comment #784 - Posted by: Murray at August 25, 2009 9:44 AM

11 rounds as rxd

Comment #785 - Posted by: Carl edwards at August 25, 2009 10:47 AM

F/46/5'7"/135
9 rounds with 65 lb

Comment #786 - Posted by: Kelly at August 25, 2009 11:03 AM

6 rounds.

Comment #787 - Posted by: Dennis Fenrich at August 25, 2009 12:49 PM

m/25/178 lbs

as rxd 5 rounds

Comment #788 - Posted by: michael malcovich at August 25, 2009 2:32 PM

10 rounds right on the nose.

Comment #789 - Posted by: Josh G at August 25, 2009 5:55 PM

7 rds ith 65 lbs

Comment #790 - Posted by: jess at August 25, 2009 7:02 PM

Complete as many rounds as possible 20 minutes of:
85 pound Thruster, 5 reps
85 pound Hang Powercleans, 7 reps
85 pound Sumo Deadlift High-pull, 10 reps
5 rounds even on October 21, 2008
(just put this here to log my progress)

Comment #791 - Posted by: =AK= Smith Brothers at August 25, 2009 10:14 PM

M/33yo/93kg/192cm
As RX'd.
7 rounds.

Comment #792 - Posted by: daniel_christoffer_knudsen at August 26, 2009 9:14 AM

M/35yo

scaled to 75pds

11 rounds

kicked my ass

Comment #793 - Posted by: Bill at August 26, 2009 11:05 AM

M/40/6'0"/170 lbs.

9 rounds as rx'd.

Comment #794 - Posted by: Jon @ CF South Shore MA at August 26, 2009 2:43 PM

4th Crossfit workout. Sub'd 50lbs dumbells for 4 rounds.

Comment #795 - Posted by: RustyZ at August 27, 2009 12:18 AM

53y/m/173lbs/180

9 rounds+5 thrusters+7 cleans as rx'd

Our group have been following the crossfit program for around 5yrs. We all have the desease and as all dedicated xfitters we look forward to that high after completion of each wod.

Comment #796 - Posted by: Coddy at August 27, 2009 4:44 AM

22,5 kg

8 + 5 thrusters

Comment #797 - Posted by: Anne at August 27, 2009 6:59 AM

31/m/5'6"/180

as req'd

8rounds + 5 thrusters

better than the last time doing this which was 7 rounds. SDHP's were killing me..had to break them into 5/5 after 5th rounds.. thrusters were ok legs were burning throughout. other than that it was good times!!

Comment #798 - Posted by: todd at August 27, 2009 10:04 AM

as rxd 5 rounds + thrusters 22min

Comment #799 - Posted by: Joe138 at August 30, 2009 2:20 PM

m/19/150 lbs

As rxd 9 rounds

Comment #800 - Posted by: colton at August 30, 2009 7:09 PM

M/35/180

As rx'd 9 rounds

Comment #801 - Posted by: Peter_P at August 30, 2009 8:30 PM

8 rds. + 5 Thrusters. PR by 1 round and the thrusters!

Comment #802 - Posted by: guitarman29 at September 1, 2009 1:43 PM

finished 4 rds +thrusters,and cleans. Finished five rounds at the 21:20 mark
As RX'd

Comment #803 - Posted by: bkrupp m/5'4"/162/32 at September 2, 2009 9:26 AM

45/m/164

8 rounds, almost 9 (5 thrusters, 7 cleans, 5 SDLHP)

good form, PR

Comment #804 - Posted by: moglee at September 6, 2009 6:18 PM

9 rounds at 175lbs. PR

Comment #805 - Posted by: arobi at September 9, 2009 4:50 PM

I mean 75 lbs.
9 rounds

Comment #806 - Posted by: arobi at September 9, 2009 4:50 PM

8 full rounds

Comment #807 - Posted by: mark m/24/74"/195 at September 16, 2009 5:59 AM

20.02.10

27 kg
8 rounds + 5 thrusters 19:40

Comment #808 - Posted by: Anne at February 25, 2010 1:16 AM

6 rounds + 5 thruster + 7 hang power clean

Comment #809 - Posted by: bell at June 25, 2010 8:36 AM

7 rounds

Comment #810 - Posted by: seb h at June 27, 2010 8:48 AM

Did this on 4 May 2012:

7 rounds + 2 SDHP

Comment #811 - Posted by: James M/29/5'7"/155 at May 4, 2012 5:04 PM

Hey, do I have to take rest between rounds, or I have to work 20min without rests?

Comment #812 - Posted by: kriss at December 9, 2013 2:36 AM

Hey, do I have to take rest between rounds, or I have to work 20min without rests?

Comment #813 - Posted by: kriss at December 9, 2013 2:37 AM

M39/5'9/75k
Did with 95
8 rounds + 3 thrusters
Should have got 10!!!
Would have, should have, could have......

Comment #814 - Posted by: Weebill at December 9, 2013 12:57 PM
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