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

Nice !!

Brutal...absolutely brutal!

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

AWESOME PIC!

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

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??

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.

#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

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

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

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

Erin

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.

definitely going to get some....

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.

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

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!

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

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!

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.

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

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

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

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?

What is FRAT?

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

#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!

#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?

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

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

#25 Tarf Supreme Commander:

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

Go FRAT!

****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

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!

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

tackling this one Friday

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...

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

looks fun, can't wait

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

Welcome back Ruiner!!!

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

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

#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.

# 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!

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

This is gonna suck!

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

#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!

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

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

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

what dropzone is that over?

Wingsuiting!! My next thing.

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.

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....

#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.

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

m/43/185

as rx;d
7sets plus 5 thrusters

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!

m/41/5'6"/145

as rx'd 7rnds

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

M/34/6"/175

scaled down to 65#

8 rounds at 20:10

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

M/48/6'/185

7 Rounds as rx'd

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.

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

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

7 rounds

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

11 rounds +5/+7/+3

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

Chewie - 8rds + 5 + 2

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!

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

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.

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.

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.

Six
again

31/M/190

as rx'd - 7 rounds + 5 thrusters

28/6'8"/219

8 rds + 5 thrusters

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

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.

as rxd
9
(PR)10

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

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!

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

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

6 rnds rx'd but only 65lbs

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

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#.

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.

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.

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

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.

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

Houck2004@hotmail.com

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.

m/27/5'7"/179

as rx'ed

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

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.

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

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

as rx'd 9 rounds + 3 thrusters

21/m/5'11''/175

6 rounds

as rx'd 6 rounds+5 thrusters

31/m/5'10"/210

9 rounds (pr)

bw 165

11 rounds as rx'd

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

M/24/195
8 rounds as rx'd

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

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

6 rounds in 19:48

m/29/145

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

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

M/39/175/6'

8rds + 5th + 3hpc

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

10 sets w/o the Sumo Deadlift.

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:)

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.

m/32/5'9"/169

as rx'd

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

M/35/183

6 rounds as Rx'd @ 19:00

__________________________________________________

F/25/125

6 rounds (30 pounds) @ 18:23

7 full rounds and a thruster round

9 Rounds

M 68"/163/40

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

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

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.

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.

38/m/145

7 rounds plus 5 thrusters
scaled to 75#

5 Rounds in 10mins...

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

As Rx'ed

Scott:
7 Rounds + Thrusters

Mike:
7 rounds + Thrusters and Hang Power Cleans

M/36/5'10"/182

5 rounds + 5 thrusters as Rx'd

This was really tough, you guys are beasts.

~Never Quit!

as rx'd
8 rds

M/22/5"9"/154

As RXD 7 Rounds and 5 thrusters

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

as rx'd
12 rounds

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.

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

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

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.

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...

27/M/5'9.5"/176

Finished 4 sets in 20 minutes.

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).

21/m/5'11"/185

11 rounds + 2 mile run (sprint/jog)

8 rounds + 5 thrusters

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

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

8 rounds even
Abs afterwards

m/32/170

Rx'd - 8 rounds

Grip and forearms pretty tight and limiting.

Work hard. Train Harder!

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!

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

As rx'd:

6 rounds.

cfwu
WOD sub 65#
8 rounds

#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.

As Rx'd:
7 sets in 20:20

Muscle failer on grip for SHDL. Love it!

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).

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

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

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

9 rounds

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.

As rx'd

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

smoked

31/m/195

hotel workout w/ 45# dumbbells

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

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.

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

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

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.

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.

4rnds + thrusters

m/ 26/ 200/ 74"

ten rounds as rx'd

Caity Matter - 15 Rds with 85LBS

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

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.

FRAT, TARF.....who is going to start up FART?

Oh wait....I just did. peeeeeeeeeeeeyuuuuuu

M/35/6'/203#

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

As Rx'd

9 rnds

SUB 75#

7 rounds
previous 8

M/39/150

8rd +5thrust,7HPC

48 - 178

as rx'd

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

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

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

cfwu

7 rds + 5 thrusters

Rx'd (65lb)

11 rounds + 5 thrusters + 5 Hang power cleans

I finally got my box open so excited!

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.

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

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

as Rxd

4 rounds

M/27/157/5'9"

As Rx'd

7 rounds flat then collapsed with a few secs left.

rx'd
10 rounds + 5 thrusters

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?

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

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

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.

m/31/6'0"/225

8 Rounds in 19:48 @95lbs.

6 rounds + 5 thrusters, all at 30 kg

Oof. My SDHPs need work.

9 rounds
(11+ next time)

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

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.

m/34/180
as rx'd

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

as rx'd
7 rds in 19:44

as rx'd
m/160/32

9 rounds

I cried a little at the end

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'.

F/33/123

As rx'd 65lbs

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

m/46/5'7"/150#

10 rds + 5 thruster +6 HPC

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?

as rx'd 8 rnds

M/21/195/6'

8 rounds, but the last set was week.

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

as rx'd
7 rounds

10 rds +5 thrusters + 5 hang cleans

as rx´d

7 rounds + 5 thrusters

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

25/m/5'11"/201

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

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

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!

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.

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!

M/33/5'7"/175

6 rounds + thrusters + 1 hpc @ 65 lbs.

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

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

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

8 rounds + thrusters & 1 hang power clean

last time 7 rounds used 75lbs both times

3 sets:
crossover lunges 55lbs
one arm progression pushups

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!

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

8 rounds.

Lots CF Newcomers posting today - welcome to all.

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

8 rds

M/22/6'0''/175

As RX'd

6 rounds

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

13rds + 1hpc

Nice work Caity.

M/25/140/5'11"

As Rx'd
7 rounds + thrusters + 5 HPC

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

rx'd: 5 SDLHP's short of 9

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

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.

#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.

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.

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

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.

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

M/167/5'11"/28

8 rounds as rx'd

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

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

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

sets 5 & 6 were tough as hell

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

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

as rx'd

12 rounds

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

as rx'd 10 rds

8 rounds + 5 thrusters = PR

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

29/m/184

9 rounds

m/24/165

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

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)

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.

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$

39m/6/185

11 rounds + 5 thrusters + 1 HPC

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

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#

m/40/200

As Rx'd - 7 rnds + 5 thrusters

Not pretty form

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

Pozdrav domovini! Hrvatska je punoljetna!

8 rounds + 5 thrusters

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.

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

rx'd

5 rounds + 5 thrusters

Rx'd: 6 full rounds

31m/175

10 rds as rx'd

M/23/190/5'10

5 rounds as RX'd in 19 minutes

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!

5 rounds 5 push presses as Rx

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!

37/m/195

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

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.

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!

;)

m/49/5'8"/172

CFWU x 3

As Rx'd

7 rounds + 5

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

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

Last time 9 Rds scaled w 65#

m/38/76/200

8 rds in 19:30

Last time 6rds+thrusters

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

m/26/210/70"

as r'xd
10 rounds

m/23/180

As rx'd

7 Rounds plus thrusters

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

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

f/39/175/5'11"

65# 9 rounds

3 hours later and I still feel shakey.

cfwux2
burgwux2

9 rounds pr by 2 rounds
as rx'd

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.

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.

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.

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

#25

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

Scaled to 85#.
6 rounds + 5 thrusters

First time doing it, liked it a lot.

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

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!

6 rounds
could have put more effort into it.

man i suck!
goal was seven

5 rounds as rx'd

shoutout to mark at RVFC!

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

5 rounds as Rx'd. Hard.

as rx'd - 9 rnds + 5 thrusters

24/M/178

3

i have a cold (*no excuses!)

34/M/6'00/186

9 Rounds (pr)

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

done with 110#
7 rounds in 19:20

34/m/189lbs/5'10"

As Rx'd:

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

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

22/m/5'8" 165lbs

5 rounds as Rx'd need chalk badly

7 rounds and 5 thrusters

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.

M/32/175/5'6

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

dead.

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

six rounds @ 75 lbs.

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

9 Rounds + 5 Thrusters.

4 Rounds as rx'd.

Need to work on that...

55#

8 rounds

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.

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.

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

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

11 rounds

12 rounds

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

6 rounds as Rx'd

19/m/165/5'11"

10 rounds although a lot of subbing going on!

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

3 rounds subbed 65# for the 95#

11 rounds plus 5 thrusters.

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

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?

M/33/190

6 rounds as Rx'd

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

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

8 Complete Rounds
65# For All.

m/40/6'0"/190

sub'd out high pull for regular sumo DL

7 rounds

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!

M/37/160#

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

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

5 rounds plus thrusters and cleans

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

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)

4 Rounds as Rx'd
Working swing shift @ county

Seven, + 5 thrusters.

6 rounds +7 thrusters
HC2

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!!!

6 rds as x'd

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

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

CrossFit Warm Up

W.O.D.

5 full rounds plus 5 thrusters and 7 hang power cleans

9 rounds

m/21/150/5'7

6 rounds in 20:10

S/f

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

10 min ellip wu 20/20.

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

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)

scaled the wod down to 70#

9 rounds(PR)

previous with 65# - 8 rds + 5 thrusters

8 rounds + 4 HPC
Temperature was blistering today.

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

7 Rounds

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

I finished 6 rounds on the buzzer using 65#.

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

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.

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

as rx'd 7 rounds.

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.

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

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

matt 29/M/6'4"/245

8 rounds plus 2 thrusters

5

M/24/184

As Rx'd:
10 rounds + 5 thrusters
Brutal

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

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

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.

as rx'd

5 rounds

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

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.

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

27/5'6/165

11 rounds...

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

FRAT

As RX'd

8 rounds and just ran over my this wod.

M/43/6'/190

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

M/43/6'/190

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

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 :)

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

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...

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

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

6+5+7+3

34/M/204

11 Rounds plus 2 thrusters

Scaled up to 135# for everything

5 rounds with 20 seconds remaining.

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

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!!

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

m/42/162/6'

9 rounds at 19:22

last time: 8 at 19:20

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.

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.

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.

7 rds

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

5 and 2/3 rounds as rx'd

100 push ups
100 leg lifts

47 - 6' - 210#

As RX'd:

10 full rounds!

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.

9 rds + 5 thrusters as Rx'd

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

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.

As Rx'ed. Kinda disappointed...

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

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.

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

Brownbread: rx'd 7 rounds

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

m/30/180/5'7"

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

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)

wendi f/29/5'8"/145

65#
9 rounds

Shannon f/26/5'6"/139

65#
8 rounds

greenville, sc
crossfit alliance

32/m/70"/215

7 rounds + 5 Thrusters

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)

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

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

Rx'd 9 Rnds + 5 SDHP short of 10

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

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.

#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!

CFWUx1

as rxd

6 rds + 5 thrusters (PR)

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

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.

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

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...

6 rnds + 5 + 7 (19:29)

20/M/180

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

Great WOD

5 rounds, long breaks between rounds and sets

8 rounds

as rx'd:

9 rounds + thusters + hang power cleans

7 rounds as prescribed.

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

five

7 2/3 rounds.

@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!

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

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

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

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

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!!

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

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

31/M/190

as rx'd - 7 rounds + 5 thrusters

6 rounds.

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

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.

as rx'd: 8 rounds. no CFWU today, it's already 95 degrees outside.

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

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

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

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

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 :)

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)

7 rounds + 5 thrusters Great workout

6 rounds + 5 thrusters @ 85 lbs.

40/5'11"/170

M/32/168 6'1

6 rds + 5 thrusters rx

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.

m/37/6'3"/210

as rx'd. 9 complete rounds + 1

JFCOM

Not sure how many rounds. Used 85 lbs. I think I got about 8 or 9 Tough WOD.

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.

5 rounds as rx'd

9 rounds + 5+7+1

previous 10rounds +5+5

stephen- go you! :) feed them muscles

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

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.

9 rounds

Very sweaty!

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.

Ruthless on the forearms....

8.5 rounds
24 6'7'' 212

1000m row 4:15
cfwu x 3
4 rnds. + 5 thrusters

m/44/172/67"

As rx'd - 8 rounds plus 5/7/1

Awesome WOD.

Rounds: 8
I used 80#

8 rnds. 6 reps short of 9.

AS RX'D = 6 ROUNDS + 5 THRUSTERS + 7 H.P.C.

COOL W.O.D.!

REALLY ENJOYED THAT ONE....FOREARMS ON FIRE!!

8 rounds + 5 thrusters 65#

65 lbs, 7 rounds, can't close my hands anymore... I like this stuff :)

DNF..dzy
85lbs...4 rounds

Up 5lbs

8 rounds

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.

M/17/160
As RX'd

6 rounds + 5 thrusters

tough WOD!

M/37/6'5"/197lb

8 rounds + 5 thrusters with 75lb

Then tabata squats 20:10x8, score of 13.

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.

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!

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

9 round 5 thrusters

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.

as rx'd
8 rounds

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

M/21/5'10"/160

As rx'd

14 rnds in 19:25

Well structured workout - thrusters were the limiting factor for me.

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)

30 166

Was light on the scale today

As rxd

8 rounds plus got to 4 sumohighpull

7rds as rx'd.

i kept my hands real close together on SDHP's. biceps, forearms, life.. spent.

30 yom, 185 lbs

9 rounds as rx'd

PR

m/22/165/6'

as rx'd

5 rounds

as rx'd 12rds

7 Rounds

+ 5 Thrusters & 7 Hang Powercleans

M/23/178lbs/71"

as rx'd:

7 rounds

as rx'd

4 rounds

75#

3 rnds + 5 thrusters + 2 hang powercleans

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.

6 Rounds

7 rounds

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.

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

as rx'd

9 rounds + 5 Thursters

m/38/5'4"/169

7 rds as rx'd

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?

8 rounds + 5 thrusters, 7 HPC's

As rx'd

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.

6 Rounds + 5 Thrusters + 7 HPC's

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!!

m/31/178

12 rnds plus 5 thrusters

as Rx'd

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...

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.

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.

M/29/165

As Rx'd: 10 Rounds (PR) That was is brutal!

3 plus thrusters

As rx'd, 8 rounds and 5 thrusters of the 9..

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

6 rounds Rx'd
Eat right before and almost saw my dinner again, next time I'm waiting longer.

as rx'd 8 rounds

Addendum to my post. I did hang clean instead of hang power clean, i.e. did more squats. oh well.

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...

41/M/6'2"/195

9 rounds rx'd

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!!

CF W/U
4rds + thrusters & HPC as rx'd

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.

58/M/201 - 6 rounds + 5 thrusters + 7 HPC

48/F/125 - 8 rounds - 42lbs; thrusters & cleans, 44lbs SDLHP

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.

As Rx'd
7rds + 5 Thusters + 7 HPCs
Minus Xman, + McCarthy

Pack scaling (65#)

8 rounds

and by the way...

Rest In Peace Michael Jackson

the greatest entertainer the world has ever seen

larger than life

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

m/25/173#/5'10"
7 rds rx'd 19:01

as r'xd

8 rounds + 5 thrusters and 7 hang power cleans

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.

1 x Xfit warm up round
7 sets as Rx'd, 19:15
AM, garage

m/40/5'4"/142

As RX'd:

6 rounds + 5 thrusters + 7 HPC

CFWU (5 pu's/round)

as Rx'd

8 rounds

As Rx'd: 5 rounds

6 Rounds + Thrusters and HP Cleans

m/24/6'1''/180
as rx'd
8 rds+5 thrusters+ 7 cleans

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!!!"

6x at 85lbs

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

m/30/5'11"/180

as rx'd

8 rds + 5 thrusters

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.

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

#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.

as rx'd
6 rounds

just finished 6 rounds! i was aiming for 7... next time!

my forearms were so sore after, i couldn't make a fist!

7 + 2 thrusters as rx'd

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

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.

as rx'd
11 rnds +1
PR!

From Taji, Iraq

As Rx'd 8 rounds, I had 30 secs left, but no energy

Doc K

m/32/185/65"

m/26/171/5'9"

first time doing this one and i felt it in the forearms

5 rounds + 5 thrusters

m/178cm/89kg/33y

As Rx'd 8 rounds + 5 thrusters+7 hang powercleans
(40 kg)

8 rounds 5 thrusters 3 hpc

As rx'd (43kg) 7 rounds, 5 thrusters and 7 HPC.

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.

Better than last time by 1 round.

6 rounds + 5 Thrusters + 7 HPCs

[6 + 5 + 7]

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.

As req'd 7 Round's + 3 thrusters. Tight lower back slowed me!

182lbs/40/M/6'1"

M/41/5'11"/185

As rx'd

5 rnds + 5 thrusters, 7 HPC & 5 SDHP

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?

6 rounds + 5&7 as rx'd

I did 2 rounds and said F*** That I Quit!

sub'd:

100 burpees
100 double-unders
50 reverse burpees

Time=39:46

M/49/151/1-1-06

As Rx'd
5 rounds even

Awesome Workout !!! Can definitely do better!

6 rounds

M/23/190

As Rx'd

5 rounds, 5 thrusters, 1 hang power clean

400M run
CFWU
As rx'd 5 rounds +5T +3HPC
Wasn't the strength or wind...was the damn grip!
Forearms are hurtin!

Did 7 Rounds. Nearly died...

7 2/3 rounds

7 Rounds + 5 Thrusters. In 104 degree heat.

YEAH!

35M193
7 as rx'd

36F123
7 @45#

Eric
5 as rxd

M
5? @25#

4 rounds 5 thursters

mind is elsewear the moment : /

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.

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.

M/24/185/5'11"

5rds in 18:15

M/24/165/5'7

10 rounds even....OUCh

Tough WOD

m/44/175

as rx'd
9 rds + 5 thrusters

5 rounds + 5 thrusters

As rx'd

As Rx'd

8 2/3 rounds

didn't start SDHP on 9th round. Upper back is barking at me this morning.

Did wrong reps.
Thruster x 5
Hang Clean x 10
Dead High-Pull x 15

4 rounds + 5Thstr + 10HgCln

7 rounds. Struggled w/ this one.

Scaled to 75#

7 rounds.

m/34/195/60"

Scaled to 80lbs

9 Rnds + 5/7/0

Nice to be back!
I think...

(- -)
..0

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.

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)

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.

10rds

m/5'9"/160

as rx'd 12 rnds 5 thrusters

m/28/180

as Rx'd m 6rnds + 5/2

AS RX'D
F-33-120-5'4'
10 Rounds
65lbs

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.

M/24/170

6 Rounds

Kelli 5 rounds w/ 45#

F/29/170/56kg

As Rx'd
11 Rds

Happy with that, first real WOD after two months of only BW WOD's

as Rx'd 10 rds

7 rounds
Stopped at 19:18 (torn callous on 5th round)

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...

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

48/m/190

As rx'd. 8 plus thrusters/cleans

m 34 6' 186

65 lbs
5 1/2 sets

wod as rx'd
10 rnds + 2/3 + 1sdhp

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.

m/40/73"/191

used 65 lb thinking I would get 12+ rounds - Think again!

9 rounds just as time finished.

as rx'd

9 rds(PR 8 last time)

As rx'd

9rds plus 5 thrusters

Slight pr

30/m/5'11"200

As Rx'd

10 RDs

2 Rds off PR of 12

8 2/3

A day late

8 rds + 5 + 7 + 5

pr by a round

9 rds in 20:20

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!

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.

As rx'ed:
5 rounds, + 5 thrusters, 7 HPC's

m/29/5'10"/190

Did 8 rounds and hated every second of it, lol

12 min
45 lbs

3 rds

M/29/6'4"/200

Rx'd

9 rounds + 1 thruster

m/29/62kg/166cm

10 Rounds + 5 thrusters + 4 cleans As Rx'd

This hurt as much as I thought it would! Great WOD

M/30/168

Wod done as rx'd- 9 rounds +1 thruster.

M/32/148lbs/5'5"

As rx'd
8 rounds.

6rds
55lbs

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.

11 rounds + Thrusters + HPC + 8 SDHP (PR)

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.

10 ounds - crashed after first four, holy cow

9 rounds in 91 degree humid heat in Maryland.

Did 10 last time. Not too bad of a drop off considering the heat.

As rxd. 9 rds + 5 thrusters + 4 hang cleans.

6 rounds

M/27/6'/175

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!

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.

6 rounds plus 5 thrusters

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

8 Rds.

5 rounds as rx'd

F/24/150

55# for all

5 SDHP short of 5 rounds

m/30/220
8 rounds 5 thrusters

Rx'd

12 rounds

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

M/29/5'11"/170
rx'd 10 rounds
3 round PR

5 rounds in 15:04

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

as rx'd

8 rounds 19:20

As rx'ed (42.5kg)

11 rounds
+5 thrusters +7 HPC +8 SDHP

as rx'd (42.5kg barbell)

7 rounds + 1 thruster

nice wod!

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.

Absolutely brutal....! Managed 9 rnds plus 5 thrusters as rxd! M/28/190

9 rds +5 thrusters

M/24/185

At a hotel gym - nothing good but Dumbbells

Sub 2x45# Dumbbells for 95# bar

3 rounds + Thrusters + Power Hang cleans + 5 SDLHP

m35/170/5'8"

as rx'd, 7 rounds plus thrusters

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)

humidity was the limiting factor. 3 rds plus thrusters and 4 hpcs

12 rounds (pr by 2 full rounds!)

7 rounds + 5 + 6 hang cleans

as Rx'd

9 rounds - 45 kg (99lbs) killing workout WOW. SDHP was for sure the biggest killer.....

m / 35 / 180 / 5'11"

As rx'd. 5 rounds.

9 rounds

65# thruster & HPC
40# SDHP

as rx

6 rounds 19:41

As Rx'd

8 rounds + 3 thrusters

24/m/175

as rx'd

10 rounds...barely

1 round at 95#
7 rounds at 65#

25/m/200

as rx'd

8 rounds

49/m/145
8 rounds

m/30/75"/180

8 rds

This one hurt

Did 7 rounds as RX'd and the Thrusters and HPCs for round 8

6 rounds + 5 thrusters and 7 HPC's

4 rounds plus 2 thrusters

did the brand x pack:

cfwu x2
4 rounds 65#
4 rounds 60#

very limited by forearms getting sore.

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.

M / 180 / 5'8 / 25

12 rounds + 5 thrusters

7rnds +5 thrusters + 7HPC

7 rounds plus 5 thrusters at rx'd weight!

cfwu
as rxed 4 rounds + 2 thrusters

5 rounds as rx'd.

7 Rounds.

I killed the thrusters, but SDHP killed me, not sure what happened.

Seven rounds

30kg, 12 rounds

As Rx'd

10 Rounds (PR)
+5 thrusters, 7 hpc, and 3 sdhp

(prevous best - 9)

6 rounds + 5 thrusters

23/m/165

back was sore from heavy deadlifting and running a 5k. This one was tough on the forearms.

8 rounds of thrusters and power cleans 7 rounds of sumo.

Wow this really sucked!

M 36 185

7 rounds as rx'd

6 rounds.
Used 65lbs.
Did sumo deadlifts instead of sumo deadlift high pulls.
6 rounds + 2 thrusters.
Thrusters were killing me.

7 rounds - 20:24

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

28 m 196

6 rounds

plus 5 thrusters

7 hang power

5rds + Thruster/Cleans

m/22/180lbs 6'3

6 rounds even at 20min

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"

M/33/178/5'8" (1.5 years CF)
6 rounds w/ my kids who rocked the PVC pipes and helped me count.

5 rounds + 2 thrusters

5 rounds + 2 thrusters

cfwu x 3

6 rounds (almost 7, missed by 4 sdhps)

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.

male, 6'1, 200lbs, 29yrs
9 rounds.

29/m/64.5kg

30kg 8 rounds.

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.

m/5'7"/145lbs/29
85lbs., 4 rounds + 5 thrusters

Felt really crappy today - no energy!!

4 rounds + 5 thrusters,7 cleans, 3 SDHP

completed the full 5 rounds in 21:41

5 rounds

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.

47/M/184
5
+ 3 thrusters

WEAK
Come on, Zim

6 Rounds exactly.
As Rx'd.

m/175/28

9 rounds Rx...

Was sore for 3 days afterwards

M/37/195/6'3"
6 rounds + 5 + 7 + 5 as Rx'd

Need some time to recover. Stressful couple of weeks caught up with me.

M/32/5'4"/142lbs
As rx'd
8 full rounds
5 thrusters and 2 cleans on the 9th.

8 or 9 full rounds. i lost count between panting spells.

8 rounds in 19:47 that is one hell of a wod.

As rx'd:

8 rounds + 5 thrusters

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

WOD
4 rounds plus 5 thrusters

4 rounds

WOD

5 or 6 (lost count) rounds @ 85 lbs for all sets

had to bump it down to 65
got seven rounds

Rs'd
7 rds + thrusters and hpc

As Rx'd

10 rounds even

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

7 rds.

26yr/5'11/81kg
as rx'd
7 rds flat in 18:14

35/m/181cm/105kg
As Rx'd
7 rounds

5 rounds + 5 thrusters

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!

8 rounds @ 100lbs

6 rds

As Rx'd

6 and 2/3 rounds

Smoked!

m/26/175/5'10''

7 rounds a little over....

as rx'd
8 rounds

30/06/09
M/33/80kg
As rxd
8 rounds + Thrusters & HPCs of round 9

7 rounds

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.

scaled to 3, 5, and 7 reps
7 rounds plus 3 thrusters

35/M/165#/6'0"

CFWUx3

As Rx'd

8rds +5T +7HPC

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.

41m 208/75.5 in

scaled and used 30# dbs; no bar/wts at home

6 or 7 rounds; lost count

7 rounds

as rx'd

7 rounds
one less than last time

f/25/5'9/133.5

scaled to 65#

6 rounds + 3 thrusters

m/31/158.5

as rx'd

7 rounds + 5 thrusters

6 rounds

7 rounds

M/23/170/6'

9 rds

6 rounds
Felt terrible

7 2/3 rounds

m/20/167/5'9"

8 rounds + 5 thrusters + 4 hpc

9 rounds. No extras. As rx'ed

M/40/6/197

Performed WOD on Tue. 7/1/09

8

5 rounds + 5 thrusters

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 :)

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

25/m/5'8"/148

as Rx'd: 7+6 SDLHP. PR by 1 round!

5 rounds

eric 18.45

greg 17.30

(done 6/29)
4 rds. + 5 thrusters...157/176

4 rds @ 5 - 10 -10

15# dumbbells
7 rounds

as rx'd:

8 rds + thrusters and hpc

Erin:
45# - rx'd reps

10 rds

4 rds + 5 thrusters

M/34/185

9 rds + 1 thruster

had 7 complete in 12 - 1/2 mins lower back cramped up on me went to sh@#!!!

f/35/125/5'4"

9 rounds scaled to 45lbs

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

9 rds 1 thruster

rough

as rx'd

7 rounds + 5 thrusters + 6 hpc

CFWU and WOD as rx'd
7 rounds, 5T,7hpc,5shp of rnd 8

M/34/190/6'2"

8 rounds as rx'd

~CFWU
Scaled, 1st time for WOD.
15:00 AMRAP
45#Thruster x 5
45#P.HangClean x 7
45#SDLHP

Oh yeah for 5 rounds.

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

As rx'd: 7 rounds + 5 thrusters and 7 HPC

C-
65#
13+HPC's

As rx'd

6 rds, 5 thrusters, 7 HPC

8rds

7 rds + thruster + hpc

CFWUx3
6 rds + 5 thrusters (6 rds even last time)

7 rds +5 +5
scaled to 65 lbs
hands shaking and traps dead

m/29/6'/165

subbed 90lbs, 6 rds + 5 thrusters

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.

AMRAP 15mins of:

20kg thruster, 5 reps
20kg HPC, 7 reps
20kg SDHP, 10 reps

8 rounds in 14:24

as rx'd:

6 rds and 5 thrusters and 7 hang power cleans

(tired today!)

7 rds 3 thrusters

all i can say is "ouch". forearms and grip killed me.

CFWU x 3
as RX'd (42.5kg)6 rounds in 20mins

5

7 rounds as RX'd.

8 rnds

22 kg - started 27, too heavy on pulls
7 rounds on 19

29/m/190

as rx'd: 10 rds (not bad after a long weekend of drinking and eating)

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.

6 rounds, plus 5 thrusters and 7 cleans.
Last time: 5 rounds even.

As rx'd 9 rounds plus 5 thrusters & 1 HPC. PR by a few reps. Slowed down dramatically the second half. Brutal.

Scaled to 65 lbs.

5 SDHP's short of 10 rounds.

This KILLED my forearms!

EJ
M/36/168
9 ROUNDS PLUS 5 THRUSTERS AND 3 HANG PCs
EJ

7 rounds in 19:15. Then I stared at the bar for 45 seconds. Sad.

95 lbs.
5 rounds of 3 / 5 / 7
shoot for 8 rounds next time with same rep numbers

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

43 yom 203 lbs.

65 lbs.

6 rounds

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

rx'd: 8 rounds in 20:10--self timed.

8 rounds + 5 thrusters

as rx'd

6 rounds + 5 thrusters

sdhp were harder than expected

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

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.

9 Rounds

m/25/138

As Rx'd: 7 rounds, too much rest.

6 rounds, winded, I can definitely get 10 next time

4 rounds

M/27/6"/170

9 rounds+5 thrusters.

Shooting for anything above 9 tomorrow rxd..so time to hit the bed so that's possible...

testing

5 rounds as RXed

Just getting back into Crossfit, should have never left before...

5 rounds as rx'd

Rough!!!!

11 rounds as rxd

F/46/5'7"/135
9 rounds with 65 lb

6 rounds.

m/25/178 lbs

as rxd 5 rounds

10 rounds right on the nose.

7 rds ith 65 lbs

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)

M/33yo/93kg/192cm
As RX'd.
7 rounds.

M/35yo

scaled to 75pds

11 rounds

kicked my ass

M/40/6'0"/170 lbs.

9 rounds as rx'd.

4th Crossfit workout. Sub'd 50lbs dumbells for 4 rounds.

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.

22,5 kg

8 + 5 thrusters

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!!

as rxd 5 rounds + thrusters 22min

m/19/150 lbs

As rxd 9 rounds

M/35/180

As rx'd 9 rounds

8 rds. + 5 Thrusters. PR by 1 round and the thrusters!

finished 4 rds +thrusters,and cleans. Finished five rounds at the 21:20 mark
As RX'd

45/m/164

8 rounds, almost 9 (5 thrusters, 7 cleans, 5 SDLHP)

good form, PR

9 rounds at 175lbs. PR

I mean 75 lbs.
9 rounds

8 full rounds