this WOD deserves a name

Looks fun! Recovering from DOMS, not limping so bad ;)
Question- is it just me or when I get really sore like this, you get hungrier than normal! Is it breakfast yet?? ha ha

Erin

Name - how bout --how to be humbled by 95lbs in 20 minutes

This wod is horrible!!

I'm new too crossfit but already loving it. I was watching the video for the hang powercleans and looks like she is using a hook grip. When do we use hook grip and when don't we?
thx

Just did 100 Squats @ 135lbs today after watching Robb Orlando do it at 200lbs...

This looks like a lot of fun actually.

this is going to hurt:(

Going to need a larger towel to wipe out my spot on the floor after this one ...

oh boy...definitely deserves a name

#8 Greg:

From what I have seen in various videos, if it works for you, you can use the hook grip any time the bar is below your shoulders. And as you bring it up over, you release the hook.

I believe it is in a video on hang snatches were Coach Burgener discusses the proper way to release the hook as the bar moves up.

OOOHHHHHHHH YEAH!!! I am excited , who else is with me . Something about being at our base gym and seeing all those guys standing by bench waiting to getting their 6 rep max in and see me doing crossfit in my viabram and giving me that look of insanity. I love it.

Will the whole cycle be AMRAP triplets? Yikes.

Gross!! This one is ugly.

I'm with you Kronick.

What are the weights suppose to be for women?

#9 good going!!! burns like a mother doesn't it? im working my way up to doing my bw for 100reps also. what is your bw?

I'm really looking forward to this WOD. I wished my gym opened earlier than 5am.But I just finished cindy about 6 hours ago. Maybe I should wait and hit this one a little later in the day tomorrow after Ive recovered some more. WTF ever right?

This will get ugly...

Isuggest Nina 95 as a name for this WOD

Hey Kronick! I'm lovin' it! Either you get CrossFit, or you don't. There is no happy medium. This is a nasty wod. Looks deceptively easy and that's always the one that will kick you in the backside and write down your name with a SHARPIE!!! Sheesh - don't think I am gonna sleep now. Oh well - 3, 2, 1 - GO!!
Scrat

Ryan #21: Typically 65# when as Rx'd is 95#. Check out Brand X for confirmation.

hey, could the pros plz comment on my muscle-up subs for Ryan? video here:

http://beyondthewhiteboard.com/workout_sessions/146667#videos_tab

i obviously cant do them legit yet, but am wondering if this sub is worth it, or should i just do the 4 pu's and 4 dips for each mu?
my plan is to rais the rings one inch or so every time mu's come up, until my feet are off the ground
Thanks!

This workout is going to be legit.... I am looking forward to the pain.......

***NOOB POST***

If you are new to Crossfit, welcome aboard! If this is your first Crossfit workout, prepare to be humbled.

Ok, so we've got a nice little triplet here right? First load up a barbell so that it weighs #95 lbs. That would be a 25# plate on either side of a standard 45# bar. Women should probably scale to 65# unless your name is Kim Malz. In that case, scale up to 115#.

Seriously though, if you don't have much Crossfit experience, check your ego and scale this. Do AMRAP in just 10 minutes and/or scale the weight way down and just use the bar. You'll have plenty of chances to do this as Rx'd later on.

Now warm up. Thoroughly.

Set your timer/stopwatch for 20 minutes. Your adrenalin should be kicking in a little bit by now if you're anything like me. Every Crossfit workout scares me...and it should.

Hit the start button and get to work. Do 5 thrusters (see the exercises and demos tab on the left side of the page if you aren't familiar with these movements). Then do 7 hang powercleans. Finally do 10 sumo deadlift high pulls. Congratulations! You just did one round. Think it's time to rest? Think again. Mark that round on the ground with a bit of chalk or whatever and start the whole thing over again. This is gonna get nasty real fast, trust me.

Go as hard as you can until that timer beeps and rescues you from the hell of anaerobic debt.

Lie down on the ground and make a sweat angel while you catch your breath. Cursing between gasps is encouraged. Once you are coherent, count how many rounds you got in 20 minutes. Finally, post your score to the comments section with pride.

Good luck and be safe!

whew another AMRAP. did we do something wrong?

Can't wait to do this one. I had to take a four day Rest from the WOD's. Got back into it today with Cindy. This looks like a good one for tomorrow.

haha yesss did this one two days ago as the first wod i'd do with my new 25lb bumper plates. It sucked so bad! lol.
5 rounds + 5/7/0
Rx'd
AMRAP in 20mins:
5 thrusters 95#
7 Hang pwr clean
10 SDLHP

m/17/5'9/140

Not again...

OUCH! This one is gonna leave a mark! Finished Cindy 21 rds - jumping pus and mod pushups (crappy rt shoulder). Excellent newbie post PB! FitMom will definitely be scaling up! GO FRAT GO

Still intimidated by lifting, so that excites me even more!
Glad my scaling question was answered... no way was I going to be able to do this that close to my bodyweight.

You have no idea how excited I am about this workout. It is one the most amazing CF WOD's ever! I love it and fear it so much all the same. Rock on baby! Hoo-yah.

Monday 090824

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Warm up 60 minutes of spin class…

WOD As RXed”

11 rounds.

oh geez, those hangcleans are going to be the death of me

This is going to hurt and I'm going to love it.

did cindy as rxd 21 rds plus 5 pull up, 10 push up, and 11 squat. Really tried to finish that last round. Oh well, she'll come around again soon enough! my wife smoked through cindy with 19 2/3 rds. She did jumping pus and 8rds of man push up, then switched to girl push ups for the rest. She kicked butt and is hooked on crossfit now as well. Todays wod look rough. get it done!!!

#22 ...I'm 190lbs as of now. Honestly, 100 reps @ 135lbs wasn't as bad as I thought it was going to be. I'm sure I'll be able to do 100 reps at 190lbs by the end of the year, if not before then.

Let's show CrossFit how it's done!

What is AMRAP? Looking foward to this. Been doing CF for 3 years and some WOD's still humble me.

Only in CrossFit can you see back to back 20 minute workouts and think 20 minutes feels like eternity.

Gotta love this stuff.

Don't think, just 3-2-1 GO!

as rx'd 13 rounds

did it earlier

Comment #30 - Posted by: Playoff Beard

That newb rundown made me laugh for a second and then i realized that i will probably be right there with them, making those o-so-glorious, if i may, "sweat angels" on the gym floor.

Nice post Playoff Beard ;)

Sully, AMRAP is As Many Rounds As Possible

going to try to hit this one early... My baby boy Owen was born on Saturday, and I am learning how to function on as little sleep as possible. Wouldn't trade it for the world! He is awesome! Anyhow, best of luck everyone. :)

good stuff very excited for this. I get my vibram five fingers tomorrow so the motivation will be through the roof lol

# 43

AMRAP = As many rounds as possible

in this case in 20 min.

PB&J
Nice post.

I dub this work out:

Humble Pie.

3 slices will do ya.

EVIL!

this one is gonna hurt in the AM.... where's my 1-1-1-1-1-1-1 deadlift?!?!

#27 Ian M,

I would mimic the movement as much as possible, so since you have rings, jumping muscle-ups would be preferable to just pull-ups and dips. I've also heard that the momentum used in jumping allows you to get away with some things you wouldn't otherwise. Check out Jeff Tucker's muscle-up progression here:

http://journal.crossfit.com/2009/02/muscle-up-training-progression.tpl

Here's the preview for the non-subscriber:
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.wmv
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov

This ones going to take ahwile to recover from. Excited but i know its going to be hell. Good luck everyone! Remember PAIN onlys makes you STRONGER!

Sweet Humble Pie should be a good name for this one...it hurts...a lot....
Best part seeing people doing tricep extensions and leg extension, and I'm doing Sumo's sweating my butt off trying not to puke and I'm the one getting the funny looks...interesting way to spend the mornings in Iraq.

knocked out 6 rounds
1) As Rx'd
2) As Rx'd
3-6) Bumped it down to 75

Comment #24 - Posted by: Playoff Beard at August 24, 2009 7:49 PM

SOLID! We've been needing newbie guidance posts, and PB is a great coach to get it from. Newbies, consider yourselves lucky!

Hey Jer, is this gonna be a series?

Strength Bias results

Excited to hit this WOD after spending the last 6 weeks on the CF Strength Bias.

Made strength gains across the four major lifts of between 5 and 10%. To be honest, while I trained very hard each session, I could probably have added a little more to the bar on each occasion but really focused on improving my form/technique and if anything, this has been a major, unforeseeon benefit of the 6 week program - I feel far more comfortable with my technique on all four lifts, particularly front squats.

I also did metcon WODs as per the program - probably 3 times per week post the lifts as well as one day as focus.

As well as the lifting PBs, I have also recorded 500m, 2k and 5k row PBs.

Last thing to note is that...it was kind of boring. By week 4 I was really missing the unpredictability and randomness of following the main site WODs.

In short, my summary of it is that it was a very positive program, I did gain strength (not quite as much as I had envisaged) and this has paid dividends already in other areas without any aparent loss in opther areas. But despite the additional WODs I did, it didn't feel like it was quite as 'Crossfit' as following the main site WODs religiously.

Happy to be back!

This is my 5th Crossfit workout. I modified the Cindy workoug because I am out of shape. Did pull-ups on a weight-assisted machine, modified pushups (on knees).

Completed 14 rounds.

Really? This is going to be painfull!!! Did a modified cindy today. It was a bad idea.
400m run
5pull ups
10push ups
15 squats
5pull ups
10 pushups
15 squats.
that was 1 round.
got 4 in 20 min
oh yeah....all in boots and utes......not a good idea. I won't forget my shoes again!!!!

I'm about to head over to the gym and knock this out. I'm also in Iraq but I don't get as many strange looks as I did four months ago when I started. Here on Caldwell there are now about 20 guys that do CF (the kool-aid is tasty!)now. After 22 rounds of Cindy yesterday this is going to suck. Off to the gym in 3-2-1 GO!

#24 Playoff Beard
Nice post my friend!!

Sully #37...you've been doing Crossfit for 3 years and you don't know what AMRAP is?

haha i actually did this one yesterday.

10 rounds exactly

Playoff Beard

Awesome post bro

#24 Playoff Beard

Excellent post pal! Had me lauging and shivering in my boots simultaneously ...!

I'll be looking to scale this one more than just a little. Perhaps start out lighter than Rx'd and then reduce the weight some more part-way through ... ;-)

Am doing WODs a day behind:

Just finished Cindy
20 rounds on the dot

10 rounds

I agree with armorjoe83. I couldn't help but peak up between gasps attempting not to pass out and see three guys doing bicep curls and managed to eek out a chuckle.
This WOD is bad, very bad. Felt like the bar was made of Kryptonite and Pukie was whispering sweet nothings in my ear.

5 rounds as RX'd M/22/6'2"/170

completed 5 rounds
1) As Rx'd
2) As Rx'd
3) 75 lb
plus 5 thrusters and 7 HPC

YEAH ....We are basically working out with an Olson twin...HAH LOl...Sorry for the lame humor.

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

65 lbs - 7 sets in 20:00

this is why i started to follow the main site...I hate this workout, and would probably never do it again...

new to cf want to see how you post a comment - am i here ?? - did cindy yesterday 15 rx rounds

Goodbye grip, nice knowing you. See you in several hours!

m/41/5'6"/145

7rnds in 19:15

Not too new at crossfit, but this is my first time posting on the main site. I am just coming back from a foot injury where the docs said i couldn't do any type of work out for 2 months. i fractured my heel. any ways this is my second work out back:

28/m/6'0/260

6 rounds and 3 thrusters on the 7th round with the rx'd #95

don't think that's too bad for an out of shape fat dude.

7 2/3

9 rounds as rx'd

10 rounds

As Rx'd
7 Rounds +
5 Thrusters +
7 HPC +
2 SDLHP

*GO FRAT*

Wow another reason to hate my life............. Thanks crossfit :( 15 cycles is the goal we will see we should call this work out "my life sucks"

M/41/5'11"/185

As rx'd

6 rnds + 5 thrusters

1 round and
5 thrusters
7 power cleans

m/29/150/5'7

as rx'd

6 rds and 5 thrusters

embarrassing.

m/35/220/6'

Tuesday 090825
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

11min warmup; running stairs.

in 12 min.
3 rounds

was hoping for pr here (8+) but cindy had her way with me yesterday:

7 rounds + 5 thrusters

6 rounds on the dot

5 rounds

10 rounds + 5 thrusters PR
(last time 9 rounds even)

1) 1:09
2) 1:31
3) 1:47
4) 1:54
5) 1:56
6) 2:14
7) 2:32
8) 2:18
9) 2:01
10) 2:07
11) 0:27

Had to lay down for about 5-10 minutes... hands still shaking as I type this...

28/6'8"/219

8 rnds

just got an oly bar and weights at a yard sale, so first WOD at home (been about a year since any real CF workout).

BrandX scaled to 65# 6 rounds in 20 minutes

m/33/6'5"/340

9 rounds + 4 thrusters (PR)as Rx'd

m/29/6'3"/195#

9 rounds Rx

talking about embarrassment

3 rounds +5 thrusters as rx'd first time doing it

I stopped counting rounds after the 1.

PB&J, way to jump in! Nice post. Careful, folks are gonna expect to see you every day.

Nick #51, welcome back to the Main Page. As one of the original "Crash Test Dummies" for CFSB I have a very warm place in my heart for it. There's nothing like the Main page of Crossfit.com, though, so that's why it's going to be very exciting when Jeff starts up CFSB 2.0. Gotta abuse the CTD's before it goes public though!

FWIW, the randomness/surprise is hard to replicate when you are programming yourself, but the variety is in the short, heavy met-cons in CFSB.

Will get "95 Reasons the Barbell Hates Me" later today.

m/28/6'/200

4 rounds. Only second time ever doing SDL; it was my graveyard.

As prescribed:

8 rounds + thrusters + 2 HPC

M/33/70/210

As RX'd

8 rds.

M/34/171/67"

As rxd x 4
drpped to 85lbs x 5

smoker!

m/28/180/6'2"
8 rounds + 7 hang cleans RX'D

Did 1st round at 95# and then realized I would probably finish with 2 rounds so I dropped to 75#.

6 rounds + 5 + 1.

6 rounds

RX'd: 8 rounds and 1 thruster

m/23/205/6'5"

as Rx'd 13 + 4 hang cleans

Hello all,

I have been crossfitting for about 5 months now, hitting the mainsite wods and rarely missing any, and have seen some tremendous gains. However, over the last few weeks, specifically this week, I have had almost zero motivation. It seems to have started after Karen last week, I had a wicked case of DOMS (still a little sore), skipped the lunges the next day, did the HPC workout on Saturday and have not been able to get it together since. Has anyone experienced this? What did you do to get through it? I have been thoroughly enjoying CF (in a sick kind of way) up until this week. Thanks.

8 + thrusters

Heh... remember this one from this summer. 5 Last time + 1 round of 45 lbs. Lets see if I can do 7!

took it slow today, sore from cindy

as rx'd

3 rounds + 5 thrusters + 7 HPC + 2 SDHP

Excellent video. Kudos to Joe, it seems like you're running a high level program. The little things like warm-ups and coaching cues are enormously valuable to others, if we are paying attention.

As coaches, I always tend to believe we should be evaluated based on the abilities of the athletes and coaches we work with. That group said volumes about your coaching and culture.

Good on ya.

m/29/170

as rx,d

13 rounds dead (literally)

goona be sore tomorrow.

Gunnar/m/37/73"/190

7rds + 5 + 4 (PR 12)

Ryan
7 rds (pr 8)

m/29/5'11/168

rx
my counter had 10 + 2 thrusters but there is no way that is right (I got 10 last time but I am prettty beat up from 195 pullups in Mary yesterday and was off pace from the start)

must be 9 or 8 rds + 2 thrusters

Only used 65 lbs. Still working on those cleans.

6 rounds + 5 thrusters.

m/47/6'3/210 newbie

3rd WOD and first time on this little bit of hell

6 rounds
1 as rx'd (could tell I would need to scale to maintain any type of form and not die)
1 at 85#
4 at 65#

Need to work on front squat technique for the thrusters
This one hurt so good

m/165lbs/26yo/5'11"
CF for 3mo

8rds

m/165lbs/26yo/5'11"
CF for 3mo

8rds

**FRAT**

Playoff Beard nice noob post bro!!!

Big hugs and nd english for all i don't know about this one trap hurt a little bit...hey Carlox is in da house!!!!

3-2-1 GO FRAT GO!!!!

**FRAT OUT**

I'm apparently forgot how to read and did this workout WAY wrong. My sets went like this...
Thruster - 5
Hang PowerCleans - 10
Sume Deadlift High-Pull - 15

I got in 5 rounds and then laid down in front of a fan to make sweat angels. Mr. Pukey tried to make a n appearance but I kept him away. Good stuff!!

m/175/38yo/6'1"

10 rnds as rx'd

I got 9 rnds plus thrusters and 3 cleans back in June so a PR!!! I was totally puddled afterward.

m/32/6'6/246

as RX'd

7 rounds on the button.

Saw I had 30 seconds to complete the final set of SDHPs. Not sure where I found the energy to get them done.... though it almost killed me.

bw 165

11 rounds

Deary Diary,

Today I found out how weak and out-of-shape I really am when I did:

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

and got 4 rounds + 5 Thrusters.

I hope to rectify this situation.

Dan M #100:

Have you taken a break yet? It is very fashionable right now to diss the Main Page WOD's as "not enough" or "too little of this or that". For many young athletes, especially those with a significant athletic background or lots of time each day to workout and recover, or semi-pro Crossfitters training for the Games this may be true--the Crossfit.com WOD's may not be enough work.

But for the vast majority of people who seek to become more fit, the Crossfit.com main page WOD's are simply overwhelming, way too much if you do them correctly, at full intensity. Recovery is surprisingly hard to come by and must be sought and planned for. If you have not taken any time off your body is telling you it's time for a break. While there is no formal periodization here, almost everyone needs to shut it down on occasion. It sounds like you are under-recovered.

The great and wonderful Larry Lindenman offered a schedule for normal human subjects as follows:
Week 1-3 full CF
Week 4: 1/2 intensity/volume CF
Week 5-7 full CF
Week 8: 1/2 Intensity/volume CF
Week 9-11 full CF
Week 12 OFF. No CF. Take long walks. Get a massage. Write poetry. Pick flowers. Get la__. You get the picture.

For all of the whining and gnashing of teeth on the Message Board--CF is this, CF is that, CF needs this or that--Crossfit as written here on the Main Page of Crossfit.com is MORE THAN most folks need, and MORE THAN most folks can handle without planned recovery. Hope that is helpful.

Hey Larry, you never call...you never write...

#22 - I have the same issues (only I have to duck to keep my head from hitting the ceiling). Here's what I do:
7 MU = 7 jumping MU + 2 pull-ups + 2 ring dips
One of these days...

Today, as rx'd - 8 rds

m/39/145

7 rounds as Rx'd

I have been doing Crossfit for over 2 months now and I am consistently humbled by the WOD. I am surprised at how the workouts seem to find a weak spot in my body and EXPOSE it. Today...seemed simple enough...but my forearms are absolutely DEAD!!! My last rep of sumos...I could barely hold on to the bar.

10 rounds Rx

F/22/5'9"/165

7 Full Rounds (+4 Thrusters)
@ 65# (~70%)

#118

Great post Bingo. Us newbies can use all the tips and tricks we can get.

Thanks all for sharing what you know and have experienced!

5k run, then WOD
6 rounds as RX'ed and 3 thrusters

Strong Lil Pony! called me this morning (rousting me out of bed) and asked me to post her times for today and yesterday. She's been a very busy lady.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

This was done F.R.A.T. Paleo style, by which I mean it was segmented into 5 minute intervals with 5 minutes of rest between each.

26 rounds + 5 pull-ups + 10 push-ups, P.R.

-AND-

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

7 rounds, P.R.

She bookended this with a 1 mile run to and a 1 mile run from the gym. I get tired just thinking about it.

m/35/153

9rds, but for some dumb reason I thought it was 5-7-9, so I owe everyone 9sdhp.... Sorry people headed back to the gym now to finish them...

7 rds as rx'ed

m/36/5'11/210

6 rounds, 5 thrusters, 7 HPC

It should be named Phoebe. Expecting an ass kicking

4 & 5 thrusters

Goat,

thinking has never been your strong point. But neither has running. or metcon or... well you get the idea

M/48/220/5-10
Cindy - 24 rx
Thruster, PC, Sumo DL 95# - 9 rounds 19:50
Day 11 Burpee Challenge - so much fun!

Did another WOD first. Then hit this one.

11 rounds on the button.

7 + 5 + 7 (9:48)
6 + 5 + 7 (090625)
SDHP broken sometime at set 4-5, needs work
tuff wo

m/31/5'9/195

7 rounds in 19:08

m/32/5'8/162

7 rounds, thrusters HPS and 6 SDHP

Gutted, was aiming for more.

CrossFit newbie here again, for the second day. 5 rounds, and I couldn't do the full weight after the 1st round. Sucking chest wound to my ego, but we all start somewhere, right?

m/39/158
10 rnds + thrusters

F/35/122/5'4"

9 rds
50lbs

I agree with #1, this DEFINITELY needs a name. Last time I only did 6 at 75lbs, today I will shoot for 8 at 75lbs.

m/42/162/6'

8 rounds--last time: 9 rounds

9 rounds

M/40/6'4"/196

5 Rounds as Rx'd. thrusters were broken into 3/2 sets starting round three. that cost me a lot of time. SDHP were difficult on last round. didn't think i would complete the work, but thanks to brandon and rodney motivating me to finish, i got my sets done in 19.52.

btw, after 3 months of crossfit, i am very pleased to have the ability to post work that is "as Rx'd". i could have scaled to 65# and probably done 7-9 sets, but i am happier with 5 sets as rx'd.

Crossfit SoMo

Humble Pie is a GREAT name for this wod!
I did a total complete rookie stupid brain fart move on this. Last time I got 12 rounds with 65#. How psyched was I today when I got 16 rounds.....only to realize later on that instead of thrusters I did deadlifts. DOH! I dont think I can do it again.....FRICKIN FRACK! dang nabbit, cricky crunk ....crossfit does require a concentrated effort mind body and soul.

As rx'd
7 rounds even

m/42/6'/189

First time:

As Rx'd x 1 (Thr x 5, hpc x 7, sdhp x 5 only!)

Using 65# x 3

as rx'd

5 rounds + 5 Thrusters + 7 Hangs

First time.

My PR is 7

6 rounds + thrusters + cleans + 1 sdhp

4 rds

Seven (finally!)

At the buzzer.

PR

As RXd
6 rounds

26/M/5'10"/185

CFWU 3 x 10

8 Rnds + 5 Thrus + 7 Hang Cleans

Not fun after Cindy yesterday.

We agreed with Jamo that this WoD needed a name - we've been calling it the Deltivore.

I switched up the 1st 2 exercises and did it
7HPC
5Thrusters
10SDLHP
all with 95#

I got over confident and set a goal of 15 rounds.
I died just doing 10 rounds plus 7/5/0. I'm still dead from 28 rounds plus of cindy yesterday. haha

8 rounds as rx'd

PR'd Cindy last night with 20 rounds, a little sluggish this morning!!

500m Row
Burgener Warm-up

WOD
9rds (maybe 10)

May have forgot to mark 1 rd, but pretty sure that 9, not 10, is my correct score. Thought I'd be able to get 11, obviously I forgot how bad Sumo's suck!... Burping up breakfast. Lol...

Bingo- You still got it brother! Keep up the good work.

Get some, Go again!

M/40/175/6'

10 rounds as Rx'd 19:53

75lbs....

12 rds + 5 thrusters...ouch

Unable to work the arms too hard after 21 rounds in the sack with Cindy yesterday.

Did this instead:

Ran 6 km rather slowly (28:05)
30-30-30-40 Sumo Deadlift High Pull (3:55)
30-30-30-40 20kg (44 lbs) Kettlebell Swings (4:45)

Hooray!! This is my 5th workout straight of Crossfit since I tried this 4 months ago then sustained a wrist injury that was unrelated!! I have to thank the Coach for SERIOUSLY blasting my legs all week with the WODs. Today they got somewhat of a breather.. I'll find out tomorrow.

6 rounds as rx'd

27/m/6'1"/225

M/36/5'10"/182

As Rx'd

7 rounds + 2 thrusters (PR by 2 rounds)

Thanks for the kind words on the "noob" post everyone. Yes Herm, I'll take on the job for the next few weeks. I trust that you veterans (Bingo, Jakers, Eric G etc.) will put me in my place if I happen to post less than stellar instruction :-)

~Never Quit!

5k run 17:24
followed by 7 rounds in 19:21
followed by laying down on the mat for a 2 minutes until i could see again

OUCH dang im hurting still from yesterday...only got 4 rounds done today trying to complete exercises correctly..had an issue figuring out sumo deadlift high pulls..but accomplished the WOD anyways..i like the exercise now...

As Rx'd

This time: 7 rounds + 5 thrusters + 7 cleans
Last time: 6 rounds

This one definitely needs a name!

m/44/185

as rx'd
8rds and 5 thrusters

6 rounds 5 thrusters. Done outside at nj shore. Lost some time due to gdf greenhead.

8 rounds + thrusters & hang power cleans
increase of 6 hang power cleans

3 sets:
decline dumbbell extensions 20lbs
single-leg leg presses 80lbs

6 rounds 5 thrusters. Done outside at nj shore. Lost some time due to gdf greenhead.

Forgot to say I scaled to 75#.

10 as rx wit 5 thurstersand 5 hang cleans

10 as rx wit 5 thurstersand 5 hang cleans

M/40/6/205
8 Rds

1 - 95
2 - 75
3 - 65
4-8 - 55

Note, my butt fell off between round three and four and requires surgery to re-attach.

As rx'd

7 Rounds + 5 Thrusters + 5 Cleans

hands are torn up ran 20 mins about 3 miles

9 rnds -hard

9 rnds

as rxd
8rounds + 1 thruster booo

jakers at August 25, 2009 7:28 AM

True, true. But I still squat and deadlift more than you! HA!

So when are you gonna heal up good so we can work out this 400m sprint competition?*

*Note for people who can actually run: jakers and I use the word "sprint" to mean what most CrossFitters would call a "fast walk".

M28/175/72kg

As RX´d

8 rounds and 4 hang power clean

Tough!!

7 rounds

this was brutal. my hands were all tore up from yesterday. lol, there was blood all over the bar.

as rx'd 4 reps cuz the blood

as Rx'd 7 rounds + 5 thrusters - NEW PR!

forearms are on fire. could barely grip the bar.

9 rounds as rx'd

as rx'd 7 rounds +5thrusters - first timer!

as rx'd 7 rounds +5thrusters - first timer!

Scaled to puppies - 15 min, 45lb. 8 rounds completed.

as rx'd 7 rounds +5 thrusters, first time!

M 37 6' 165#

8 or 9 rounds rx'd + 5 thrusters & 7 Hang Clean

some bitch at globo gym kept yappin about me dropping the weights and I lost count

either way great workout. Forearms were killing me

I'm considering using creatine, but wanted to know how the crossfit community feals about it - any thoughts?

This one was bruttle but loved every minute of it.

Rx'd
8 rounds + 5 thrusters

M/22/6'2/160

Accidently did 5/10/15...read it wrong

4 rounds

34/m/175

9 rounds as rx'd then 1 extra for the hell of it.

M/34/180

As rx'd - 8 rnds, PR...kinda

Last time did this w/105# got like 5.5 rnds.

5 rounds

as rx'd

8 rounds + 5 thrusters + 7 HPC + 6 SDHP

new PR

WOD done as RX'D

8 rounds + 5 thrusters + 7 hang power cleans

Brutal performance this morning. I was hoping for 12 rounds or so.

25/m/5'11"/208
10 rounds + 5 thrusters + 5 Hang Power Cleans

last time: 4 rounds + 5 thrusters + 4 cleans
this time: 5 rounds flat! every little bit counts!

scaled to pack :

5 rounds.

missed 7 rounds by 5 sdhp.

scaled to pack:

9 rounds + 1 round of thrusters, hpc

7 rounds...disappointing

the sdhp were brutal

23/m/6'/185

6 rounds and change.
Way harder than I expected. Dead Lifts were brutal right after Cleans.

6 rounds plus 5 thrusters and 7 HPCs.

VERY hard WOD.

39m/6/185

11rds + 5t + 7hpc + 5sdlhp (pr)

Aimee Lyons, owner of CrossFit King of Prussia, joined us for the wod, ran our morning CrossFit class and participated in that class as well.

Aimee kicks ass, stop by and see her in her new 8,000 square foot box in King of Prussia.

8 rounds rx'd with 1 min to spare. Yesterday did Cindy for the 3rd time new pr 18 rounds rx'd. 1st time got 11 second 16. Iam addicted and love it.

5 rounds. Didn't do high pulls with the deadlifts. This was my first time doing Sumo Deadlifts at all so I focused on that.

M/38/6'1"/185

7 rounds as rx'd

How about calling it "Triple Threat"??

9 rounds + 1 collapse-in-a-heap

YAY thrusters... I hate them, so it's been great doing them this week. SUCK IT, WEAKNESSES!!!

M/48/6'/185

7 Rounds as rx'd

as rx'd
5 rounds + 5 Thrusters & 4 HPC

as rx'd

9 rounds

same as last time

pr of 28 rounds of cindy yesterday though.

f/27/5'7/125
8 rounds even at 55#. last time 8 rounds with 45#. :)

m/28/6'1/191
at 85#, 4 rounds + 5+7+2 in 10ish minutes. still recovering from a back injury and forgot to stretch after the warmup. lesson learned!

Did this one month ago completing 6 rds + one more set of thrusters. This time I got 6 rds + all thrusters + all hang cleans + 5 reps on sumo high pulls.

Not a huge improvement, but at least I am not going backwards!

Was on track to do 7 rounds, but during the sdhp's on the fifth round I felt a tweak in my back. Finished the 5th round, debated whether to finish the remaining 5 minutes, decided I would go for it, but after 3 more thrusters decided I should call it quits, was feeling it in my back.

Long term rehab is just not worth it, especially at my age.

5 rounds in 15 minutes at 65lb.

Hardest WOD yet for me! 8 rounds at 19:50 as rx'd. Couldnt even attempt to lift the bar up to begin more thrusters.

CFSBII day 3, Squat Cleans 5x3, 80, 90, 100, 110, 120f, 100.

Scaled down to 75#

10 rds

65.5 lbs
5 rounds completed
F/40/5'11/165

24/m/175

as rx'd

12 rounds + 5 thrusters

9 rounds at 65# (Rx'd women's weight.. I believe, right?) PR :)

m/26/207/70"

as r'xd

13rds+ 5 thrusters

Dan M- I hear ya! I am still sore today too from karen! Forearms still fried from db work. Bingo gave you some great advice :)

Swim this am loosened me up a bit, then…

Mary (each round 10 hspu, 10 pistols, 10 pull ups, which is how I have always done it)
= 11 Rounds, PR.

Not really sure where the PR came from. I am tired, sore, and hungry hungry! We will see about yoga or not tonight. Would be nice to stretch out, but on the other hand, AMRAP of some early zzzz’s sounds good too!
Erin

as r'xd

5rds plus 5/7/0

As rx'ed

8 rds + 7 HPC
just a tad more than last time.

M/22/140/5'10"
2 weeks into Crossfit and my noob status definitely showed today; also pretty worn out from Cindy yesterday.

2 rounds at 65 lbs
3 rounds at 55 lbs plus 5 thrusters and 1 HPC

m/41/72/185

as rx'd, four compelte; finished thrusters and cleans in the next round

66lbs
6 rounds + 5 thrusters

only 4th week into crossfit. loving the challenge!

Pete

M/31/6'5"/208

13 rds even.

great wod

F/27/5'6"/143

just under 6 rounds. Used med. ball at 25 pounds for cleans, 35-30-25lb bar. I don't think I'll be able to lift my kid today....

This WOD deserves a name!!!

With Cindy yesterday we though there should be a Jan and Marsha to complete the Brady Bunch girls. So in that light, at our home we're calling today's triplet WOD "Marsha, Marsha, Marsha."

This WOD looks badass! What a way to work off steam from cancelled Iraq orders!

Grab the Kool Aid and GET SOME!

29/m/187

9 + 5 HPC (PR by 10 reps)

5 min row plus some abs

as rx'd

6 rounds even

as Rx'd

6 rounds and 5 thrusters

20/m/5'11"/163

seven.

Wow, I love this one -- now, that was an awesome heart pounding workout. By the way, comment 223: shoot man, that's amazing ... 13+ ... wow! congrats dude.

M/22/160/5'8"

Well, I was aiming for 11 rounds, but I only got 10 at the 19:55 mark. I was at 6 at 11:00 and then tacked on the last 4 in 9:00 -- so I slowed a little. I would give myself a "B" for form today. I put the bar down/let it hit the ground during the cleans and DLHP's way too much -- I was giving 100%, but I am obviously lacking in certain CF areas still -- like what I"ll call "heavy load endurance" DLHP's. Maybe I should incorporate warm up strength workouts of about 10 minutes each workout day... any one agree?

AMRAP or not? One thing about AMRAP workouts is that I think that form suffers in an effort to get more rounds than the other guy (or gal). Would it be possible to have a workout soon that penalizes you for things like putting the bar down during a workout like today? What do y'all think? So instead of AMRAP, it would be rounds for time, but every time you set the bar down when you shouldn't, you have to do burpees or something.

Rock on. Hooyah America.

7 series + 5 thrusters (used 40kg)

PB!?

8 rds
scaled to 65#

M/39/202/6`2

This WOD looks easier than it is. Aim was 12, but I have 2 settle for 10 rounds.

Did "Cindy" as WOD this morning 2.

5 rounds, in jeans and a tee shirt durling my lunch break.

10 complete rounds
+
1 rnd Thrusters
1 rnd HPC

As rx'd, 11 rounds. Killer WOD. This one needs a girl name. Previous efforts:

7/17/09 - subbed 35# db's: 11 rounds + 5 thrusters + 5 HPCs

12/27/08 - barbell (92#): 8 rounds + 5 thrusters

I finished with 10 seconds on the clock, but there was no way I was going to start round 12. Previous efforts, I have paced this WOD more - do a set, rest 30-45 seconds, etc. - this time instead, I started fast and if I felt good I kept going or took smaller rests. Was going pretty fast at the beginning - 7 rounds in 10 minutes - but just crashed after that. At the end, I was resting in between all lifts.

Thrusters unbroken and cleans unbroken until last round. SDHPs killed me today - very broken - by the end I was doing singles. I was thinking SDHPs would be easier with bumpers b/c the bumpers are larger, so you cover less distance. However, at first when I came down, I was slightly off parallel, and the bar would bounce funny, totally messing up my next rep. Eventually, I went slower with SDHPs, and made sure I was perfectly parallel at the bottom.

Cleans were killer on the forearms, but SDHPs tore my arms up. Left arm hurt for over an hour after this WOD. Seems like it is the top part of the bicep where it connects to the deltoid.

m/26/5'11''/183

7 rounds, 3 thrusters, 19:53

M/39/250/74"
6 rounds 100# barbell
Fell to the ground gasping - the last sumos had to be hurried to get within 20 mins.

8 rounds as rx'd

This is my 4th week of CF.....m/38/67''/196....
almost as Rx'd....did 7 rds of 65lbs in 19mins and 33secs... then proceeded to go outside and give up my midmorning snack of almonds and Ozarka....Love CF.....wish I had found it sooner....back at work now and all I want is to lay down...it hurts and feels good all at the same time....crazy huh....

row 1o mins
CFWU 2 x15

75#--6 rounds
(right shoulder)

wow that was rougher than i thought after both girls yesterday...and i think the name for this WOD should be the "mother in law WOD" cause it was that much of a pain in my a$$.

As RXD with perfect form

3xCFWU

4 rounds

Man am i beat but still looking forward to tommorrow.

31/m/6'/180

Scaled to 45#
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

6 rounds in 19m - didnt have a thruster left in me. I was pooped.

F/43/130/5'5

10 rounds rx'd

Ow, ow, ow.

Women's rx*

M/43/185/5'9"
8 rnds plus 5 thrusters.

m/23/6'5"/220

as rx'd 7 rds plus 5 thrusters

Been doin CF for about a month and a half and this was the worst one so far. Made me realize how out of shape cardio wise I am.

This is my first post. My co-worker is a CrossFit trainer in Chicago. He got me started 3 months ago. I've been in martial arts for 20 years the last 5 in kickboxing and bare-knuckle boxing. I have never experienced any other workout that builds the stamina and explosiveness required in the ring that CrossFit does. Love it. I'm a believer.

Today's WOD looks painful. Can't wait.

m/225/35/6'4"

as rxd 15 rounds

F/51/5'6"/135
8 rounds + 3 thrusters, with women's weight of 65#.
PR. Last time, in June, was 7 rounds + thrusters and 4 cleans.

F/16/5'8"/135
4 rounds + thrusters and cleans, in 10 minutes.
She did a 10 minute amrap because she had already done 3 hours of volleyball practice this morning.

m/43/5'5"/162

8 rounds Rxd

Scaled to 75#

6 rounds

5 rounds rxd

Just starting Cross Fit again after two and half years off. 9 rounds at only 45 lbs.

m/5'7"/156lbs/26y.o.

6 Rounds + 5 Thrusters and 3 hanging power cleans as Rx'd.

95lbs was the perfect weight for me. after the 1st round i thought i would have to drop some weight, but kept pushing forward. this one really kicks the cardio up there. technique is improving daily. plus the loudmouths at the globo gym didn't say a word about my unorthodox training today. i think they're starting to fear the crazy short guy! haha

now, what to call this baby?

m/34/6'/220
Thrusters and cleans with 2-53lb kbs
Sumo high pulls with 90lb kb
11 rnds+5 thrusters+7 cleans

WOW, great work out.

5 rounds and 2 into the cleans on number 6.

Flew throught the first two with out stopping then it hit me. I thought this was going to be a little easier, guess i should have read all the posts lol.

still shredded from Cindy

4 plus 2 SDHPs

7 kelli at 45#

HR about 184-188bpm for 20 min.

6 rds

subbed 2 45lb (90 lb total) dumbbells for 95 lb with bar (I have no bar in my home gym).

m/41/5'9"/159

5 rounds

DID MY FIRST MUSCLE UP TODAY

4 in a row actually, I was watching someone do them on the bar yesterday and noticed something i hadnt before. So tip to all you future muscle uppers..... LEAN THE F$#% BACK on the start of the kip, my body was almost horizontal before i initiated the pull back into the bar. That's all it took!!! WOOOOOOOOOHOOOOOOOOOOOOOOO

38/m/5'11/165

6 Rounds in 10:00 of:
83# Push-press, 5 reps
83# HPC, 7 reps
83# SDLHP, 10 reps

10:00
13.2 rpm
51,672 ft-lbs
5,167 ft-lbs/min

m/43/6'/200

8 rounds

6 rds + 3 thrusters, RX'd.

I kept a 1:35 pace for the first three rounds then spent the next two minutes over a garbage can and had to slow to a crawl for the rest.

Humbling WOD, I was aiming for 10 rds.

30/m/5'11"/200

As Rx'd

11 Rds

f/28/5'0"/108
With 65#
6 rds + 5 thrusters + 3 HPC
Eyeballin' Pukie by round 3...

9

7 plus 5 thruster and 5 hpc, at 75

did 3 last time at 95

7 rnds rx'd

#164 good run time! And to be able to push out some good rounds of this workout even better.

8 rounds. good form throughout. aiming for 12 next time around.

5 rounds

rx'd 5 sdhp short of 9 rds

m/29/5'8/160

As Rx'd
9 rounds + 2 thrusters

Managed 9 rounds before collapsing!!

11... painful grip is shot

As Rx'd: 8 rounds + (Thrusters and 4 HPC) (PR)

m/30/175/5'10"

11 2/3 rounds

totally didn't expect the SDLHPs to be so hard.

definately, humble pie

haiku for reflection:

humble pie, i cry
back, arms, legs, lungs, no quarter
i'm a slow, dead man

m/21/150/5'7

6 rounds + thrusters and hang cleans (pr)

S/f

65#

6 Rounds exactly.

My SDHP's need some work...

wod as rx'd

23-230

9 rounds + 2/3 + 6 sdhp's

6 rounds as rx'd...

Wow that sucked...did 8 rounds using just 75lbs. Thought the thrusters would be the worst, turned out the SDHP were the toughest for me. Maybe it was just the number of reps.

10 2/3 rounds (PR)

only one bar and 3 people so substituted 'FGB' style workout of C2, K2E, Jumps, 60 kg Deadlifts, 10 kg DB Thruster, Burpee and recorded 290 over 3 rounds. did Thruster, HPC, SDHP workout after as skill session together with deadlifts and bench press

Why are the hands so sore? I thought i was the only one. Was it the pull ups?
Thanks,

CFSB Day 2
Sumo DL
315x3x3
Conventional DL
350x20

10 Min Metcon
1/2 Main Site Rx'd
6 rnds + thrusters & cleans

been doing crossfit for almost 3 months and this was one of the most tiring WOD's I have done. Def should have a name, how about calling her Amanda. wears me out like my gf hahah. got 8 rounds and was dead tired.

4 rounds in 20 min.

Having some trouble with some shoulder tenderness in both sides, especially on the "catch" of a hang-clean.

Cheers,

Ben

23/m/6'0/177lbs

Weight and Reps as Rx'd
Time: 10:00
7 rounds even
This was a smoker !

seven rounds as rx'd

in my defense i started pose running last week and my legs are killing me

Started today with the 95's. Ate crap at lunch then caught two calls after workout and paid for it...first day though. Ready for the next!! Hit 7 rounds. Keep it coming.

m/39/192/77"

Holy Smokes that was hard.

7 Rounds
5 thrusters
7 hang power cleans
4 sdlhp.

Now my concern.......
My wrists are killing me. I think I must be doing the hang power cleans wrong and catching the weight on my bent wrists. I really need a class on these lifts.

5th crossfit workout and loving it!!

M/20/191/5'8"

As rx'd:
6 rounds + 5 thrusters + 7 cleans

65#
15 rds

SUB 75#

8 rounds
previous 7

Scaled big-time (sore right quad)

12 rounds @ 67#

RX'd
13 rds
M/24/5'11"/180

Just to add to an earlier post, someone suggested giving this workout a name. I got all 5 guys at the firehouse to try this WOD and a couple could not finish. In honor if them, I suggest this one be called Scott or Carbone.

As RX'd. 11 rounds in 19:58. Round times:
1: 0.58 (00.58)
2: 1.09 (02.07)
3: 1.33 (03.41)
4: 1.58 (05.40)
5: 1.47 (07.27)
6: 2.03 (09.31)
7: 1.56 (11.27)
8: 2.24 (13.52)
9: 2.22 (16.15)
10: 2.08 (18.24)
11: 1.34 (19.58)

amrap in 20:00:

05 x 95lb thruster (unbroken)
07 x 95lb hang power clean (3 rounds broken)
10 x 95lb sumo deadlift highpull

7 rounds through 10:28

11 rounds 08/25/2009 (+ 5 thrusters, 7 hpc, 2sdh)
09 rounds 06/25/2009 (+ 5 thrusters, 7 hpc)
07 rounds 12/28/2008 (21:00)
06 rounds 10/20/2008 (19:00)

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

10 rounds in 19:21

As Rx'd. 9 Rounds. Did 10 last time so I was a little disappointed. This WOD is definitely my nemesis

OK - If I want to be productive at work, I need to stop doing these WODs at lunch time...this one fried me for the afternoon...needed strong coffee and more than 1 mug full.
M/40/6'0"/167lb
7 rounds as RX'd

modified

15 min amrap

45#

5 thruster
7 hang cleans
10 SDHP

9 rounds

as rxed = 10 rounds plus 5 thrusters pr

Chubbied this for 12 min amrap

115#
3 thruster
5 power cleans
7 sumo high pull

3 rounds + thruster set
Like most crossfit wods harder than i thought
6'0/20/170

I made up yesterday's workout.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I did this F.R.A.T. Paleo style, 5 minute intervals with 5 minutes of rest between.

3 rounds +5+10+13
3 rounds +5+10+4
3 rounds
3 rounds

Total of 12 rounds, really close to 14 rounds.

Buy In: 50 jumping jacks, 1 round CFWU

Puppies:
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

I had to stop after 5 rounds, my time was 11:09

No cash Out

28/229/78"
11 rds as Rx'ed.

D
@ home

94#

6 rounds

1 2:00
2 5:25
3 9:05
4 12:50
5 16:50
6 19:40

Legs are still sore from the wall ball shots. This is going to be a fun one.

Did anyone else have to scale the sdhp's?? Thrusters and cleans were fine but I could barely do 1 sdhp at 95.. What a pussy:(

Well, after defending my dissertation last Wed. and having orientation stuff for my new job, I missed a week of workouts. And man, did I feel all my celebratory feasting during this workout.
I felt like keeling over halfway through the first round, I don't ever remember 95 lb. hang PCs feeling so tough.
But I slowly toughed it out and managed 4 rounds and 5 thrusters. I looked like a grunting pathetic mess for 20 minutes, but my body feels great now, I sweated a lot of poison out of my system with this one.

29/m/6'4/206
8 rounds + 5 Thrusters as rx'd.

Performed "Murph" for the first time yesterday. 55:26 as rx'd. I am looking forward to a rest day.

Ouch, really felt the muscle fatigue.

4 rounds
+ 4 thrusters

The only thing bad about getting a personal best on Cindy (21) is comming back the next day and seeing this...

CFWU X2 (L pull ups sub'd for pull ups)
Misc. Stretches to shake out the hurt in my legs;

As Rx'd: 7 Rounds +5/+7/+5

m/34/5'8"/155lbs.

In response to Joey #321:

I didn't scale them but my results suffered for it, the SDHP's were definitely my weak point as well. You're here man, so I would say you are not, in fact, "a pussy".

m/38/76/200

8rds+thr+hpc

PR by 2/3

9 +1 thruster
m/19/200

8 all but 1 sumo
m/21/170

11
m/21/165

5 rounds

7 rounds

2 x 75
2 x 70
3 x 65

felt good...

awesome vid, likin the warm ups dude

Why don't we call this one "Paint The Ceiling." Because every time I finish it, I fall on my back dying and realize that I need to paint the ceiling.

As RX'd 8 rounds

cool down: successfully stand up without passing out for time

i couldn't pick up the bar after 5 rounds, did that in 14:09. one of these days i'll finish the whole tweny mins. ouch!!!

11 rounds rxd

First time with this wod
7 rounds+ 5+7+4 sumo
Really wanted eight rounds... Ah well. Next time
Then 2x5 21.5 weighted pullups
2x5 30 lbs. Weighted pullups

F/137/5'5"/23

#332

agreed.

OK FRAT I have to do at least 9 rounds of this WOD after work. In the past I have done 6 1/3 and 8 rounds. I hope my Thrusters have improved.

Playoff Beard - Yes that was an awesome instructional post. Explaining AMRAP was the only part left out.

Did everyone know that CrossFit Oahu has a band called AMRAP? They filmed the first video ever with a CrossFit WOD was taking place. I don't know what ever happened with that.

5 rounds
65#

My name is Don and I have been Crossfitting for 1 and a half years. I absolutely love it. Unfortunately I had my left knee operated on today. Expected recovery time was 2 weeks then begin light jogging. However there was more wrong than he thought so now I have to use crutches for 6 weeks. I am totally bummed. So everyone out there who has never had a knee injury, please be careful. I was telling someone about the injury a few weeks ago and his response was well I knew Crossfit was bad for you. He said you shouldn't do those types of movements they are so bad for your knees. The look on his face when I told him that I hurt my knee from simply running, was priceless. It was a rest day for me and I was running an IST(initial strength test)with some Poolees(future Marines). I know there is a reason I hate rest days. Lol. The run is only a 1.5 mile so no big deal. I got home that night and the knee swelled up to the size of a large grapefruit. Well long story short if you learn the movements correctly you probably won't injure yourself by doing Crossfit. However if you run wrong, you are in grave danger of injury. Thanks for listening. Have a good workout.

Semper Fi,
Don

Josiah-7 rounds in 19:33 as rxd
Julie- 7 rounds in 20:19 @55 lbs

day 2 of crossfit... wow, I hurt: did 3

did 9 reps SDHP every round on accident, i thought it was 5,7,9

got 9 rounds with 5 thrusters and 7 hang cleans.

M/218/6'2"/30

5 rounds as Rx

Wow!

5-7-9 accidentally
5 rounds + 3 thrusters

Did this earlier. 10 rounds. This one kills me every time!!!

7 complete rounds + 5 thrusters & 7 HPCs

as rx'd

as rx´d
7 rounds + 5 thrusters +1 HPC

5 rounds + 5,7,4
as Rx

21/6'/195lbs
7 rounds
105 pounds

WOD as prescribed: 10 rounds+5 thrusters+ 3 HPCs

As Rx'd 8 rnds

M/34/5'11"/170

6 Rounds scaled down to 65#

31yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Thuster/HPC/SDHP triplet 45lbs 5,7,10 – 5,7,10 65lbs 3,5,7.

As rx’d: 6 rounds
Foam roll after
Compared to 090625: 6 rounds + 5 thrusters, 5 hang power cleans

#256 Dolph

you're the man! 15 rounds. that's great.

I was aiming for 13 and a new PR. But, i did 12 today which is equal to my last PR.
I was debating if i shoulda have lunch and wait to do my wod but i didn't eat and i gassed around 10 mins. maybe next time i'll plan my meals better....

Can't wait for tomorrow!

M/31/5'6"/158

As Rx'd: 8 rnds

m/175/23

Rx'd

9 rounds....two round PR

Keenan/39/m/208/73

w/u: cfwu x 1 + 1 round of stretches from warmup vid shown yesterday.

7 rounds as rx'd

age 19 bw 170
11 rounds + 1 thruster. pr

this workout sucks!

9 rds with 45#... making progress :) i need to see some more women posting on here!
f/25/5'2"/118

12 plus 5 thrusters with 95#
m/26/6'3"/228

Keenan/39/m/208/73: ooops. meant warmup vid shown today.

CFWU x 6, replaced BW squats by 95 lbs thrusters. Still fear SDHP since big time hemmoroids last time ...

M/31/5,8/184 (175 target)

as rx'd

9 rounds
2/3

30 yom, 185 lbs

8 rounds

9 rounds last time

22 / M / 5'9" / 135lb

I started school this week, so I'll never be synched-up with the site now...

Ryan
5 rounds of:
7 muscle-ups
21 burpees

I came up with a squating m-u sub using a cable-cross machine. Not nearly as hard as 140 dips on top of the 105 push-ups would have been, but I got a bit of a feel for the m-u transition.

28:28

Scaled 65# 8 rounds
96 degrees in the shade too hot too hot.
To some of you I'm sure this doesn't seem like much but I am getting stronger. I'm down to 176 lbs from 207 this year February. People are starting to notice. Next step get my diet dialed in. Fit at Fifty.

34/F/5'10"/160

Going into this I said immediately that there was no way I was going to PR. EVERYTHING hurt from Cindy yesterday and I wanted to quit. Very surprised I was able to knock out a few more reps than last time.

with 66#
13 rounds + 5 thrusters & 7 HPCs (PR – didn’t get those HPCs last time)

As Rx'd with women wt 65#

11 rounds + 5 Thrusters (PR by 5 Thruster)

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...

First time cut up my shins on SDLHP...Ouch!

11 rounds as Rx'd (PR)

Best by 10 sdhp - last PR was in Oct--the first time I did this.

I hate this wod. No better way to put it. Glad it was a PR this time.

pain

M/6'3"/215

As RX'd

9 Rounds...1st time.

m/155/5'6"/23

10 rounds, 5 thrusters, 1 hpc

ouch man

10 rounds. Ouch

M/52/5'11"/200

8 rounds.

ouch man, for sure...I'm thinking the whole time: "Get up, Get up--Walk it off, walk it off."

holy cow. that was a kick in the rear. all in all great work out for some humility :)

10 rds

6 rounds plus 5 plus 7
65 lbs

F34/115/5'

M/28/5'9"/150

As RX'd

8 rounds+5 thrusters+4 hang cleans

7 rounds plus 5 thursters

m/27/225/6'4

My count is 10 nul

8 rds plus 5 thrusters and 7 hang cleans

last time 7 rounds. I got 5 complete rounds in under 10 minutes and then completely gassed out

6 rnds

As Rx'd

5 rds + 5 thrusters + 7 hang cleans

Couldn't bring myself to start the SDLHP w/ 30 seconds remaining.

29/m/180/6'

7+3 (pr by 10 reps)

41/M/148

as rx'd

6 rounds

as rx'd

9 rounds + 5 thrusters

10 rounds
+
5 Thruster
7 Hang Powercleans

35#

8rnds + 2

.....humbled......

You people are nuts. Barely got out four rounds. Really loved the workout. So many muscles were engaged on those thrusters. I just love the feeling of practical strength.

27/m/170

As Rx'd
5rds +5 Thrusters and +4 HPC

9 rnds as rx'ed
m/23/165/5'5"

m/15/5'6"/110
really dreaded this one
9rds 65#

Scaled 65# 8 rounds
96 degrees in the shade too hot too hot.
To some of you I'm sure this doesn't seem like much but I am getting stronger. I'm down to 176 lbs from 207 this year February. People are starting to notice. Next step get my diet dialed in. Fit at Fifty.

Comment #366 - Posted by: Spaceman at August 25, 2009 4:03 PM

Way to go brother. Now start eating Paleo and watch what happens...

Jodi (F/30/112)

6:00am
45 minutes of yoga

6:30pm
CFWUx1

Bench Press (Paused)
45x5
65x3
85x1
105x1
115x1
125x1
135x1

AMRAP in 10 minutes of:
5 Thrusters, 65 pounds
7 Hang Power Cleans, 65 pounds
10 High Pulls, 65 pounds

Score: 5 Rounds + 5 Thrusters + 7 HPCs

Bench Press felt good tonight. Not overly thrilled with out the conditioning work felt.

7 rounds w- 65#

Scaled to 65lbs

6 rds + 5 reps

m/30/5'10/205

As rx'd:

8 rounds, GRIP DESTROYED!!

Oh man ... typing has never been so hard.

Scaled like crazy after dealing with (still not completely resolved) DOMS after my first workout back - the pullup/situp/lunge nastiness from a few days ago.

Did 9 rounds flat at 30.5kg/67lb.

Warmed up with some slow reps with 40.5kg/89lb to work on form and scope out how close I was to doing this as Rx'ed.

The answer was ... not close at all!

I misread the post and didn't see the "sumo" or "high-pull" parts of the deadlift, so I did 8 rounds of:

Thruster, 5 reps
Hang Powercleans, 7 reps
regular Deadlifts, 10 reps

otherwise as Rx'd.

m/20/5'11"/180

11 rounds as rx'd

a pr...but not the best effort, too much pacing.

m/19/167

Does anyone else use the Crossfit app for the iPhone?

I have all sorts of trouble saving my data and it doesn't let me make notes (eg about scaled workouts).

Am I missing something?

As Rx'd: 8 rounds + 5 thrusters, 7 HPC's, 3 SDLHP's.
So close to 9... Better shoot for 10 next time. Finished 5 in 10:03. All thrusters and HPCs unbroken. Great WOD for feeling the HPC technique - enough weight that you can't just muscle it after a few rounds. Except for the grip, I thought those got easier and easier as time went on. That bar was flying up - at least compared to the SDLHPs. Pulling muscles sore from Cindy yesterday, I guess.

as rxd

6 rds + 5 thrusters + 7 HPC + 2 SDHP

PR

5 Rounds Rxd - 18:30

I was gassed and stomach was churning at the thought of more Thrusters.

m/40/5'4"/139

As RX'd: 7 rounds even (PR -- previous best was 6 2/3 rounds)

8 rnds. + 5 +7
last time 11 + 5 seemed very heavy tonite. Last time at work and this time at home with different weight set. Kicked my rear!

M/24/5'10/188

12 Rounds Rx'd

Mainsite WOD with 1.5 pood KBs
6 rounds even

Mostly a grip factor more than anything. Sweaty hands and KBs do not mix and i was on a concrete floor so no dropping allowed. Had to wipe hands and KBs after each exercise with a towel and get back at it to prevent slippage. Movements are so much more awkward with KBs, but it made it fun that way.

10 ROUNDS!!!2 better than last time.
+1 thruster
5 at 8 mins and 20 secs.
Grip was the weakpoint.

I forgot how hard this wod really is. The last time I did this I completed 5 rounds and I thought "Thats it" , only 5, well today I got 7 rounds but with 13 seconds over 20 min. Its all good.
It was a killer, I had to really dig deep that last round. Did it in my garage
Kirk Rangel
aka tito

m/23/5'10"/175

9 rounds as Rx'd

M/21/165/5'11

9 rounds plus HPC

For those that want this WOD to have a name, I'm casting my vote for Satan. Who's with me?

For Time

21,18,15,12,9,6,3

Front Squat (155)

Abmat Sit ups

16:24

3 Sets Of Ten

One Arm KB Press 40lbs

Male/29/6'/225

Rx'd 10 rounds + 5 thrusters + 7 cleans

m/24yrs/225lbs

Great workout!! man, i'm shot...I LOVE this feeling...thrashed!!!

I got 11 rounds and 6 thrusters...just wanted to finish the 20 minutes and the transition to power hang cleans would have taken too long.

6 rounds + 5 thrusters + 7 HPC + 5 SDLHP

(pr by a little bit...)

M/63/196-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 rounds plus 5 thrusters- PR

7 +3 (pr from my former 6rnds even) RX'd

2 rounds into this i wanted to quit, my brother yelled at me, and i PR'd! its amazing how bad your head can ruin a good thing. i like this wod....because its over now :)

F/41/5'6/165
7 rounds @ 60'lbs

6 rounds +T+ HPC

4 rounds - ouch

m/19/6'1"/167

9 rds with 100 lbs.

this is one of my favorite workouts.

8 rounds + 5 thrusters

65# - thrusters were more like push press, as my lower back is barking at me

I always tear up my shins with SDHPs - I get tired and rake away perfectly good skin. maybe I should bust out the soccer shin guards

I vote we name this WOD after Micala Hicks - the first female to graduate Sapper school. She was a rock. USMA 2001!

26/m/5'11"/177
as rx'd
8rds+5+7(PR)
finished 9 around 20:48

9 rounds + 4 thrusters (PR, previously 8)

Pack scaling: 65#

as Rx'ed

8 Rounds

38M/5'10"/167#

W/U: 500m row (1:46); 17 ROM exercises.

As Rx: 9 rnds + 5 thrusters.

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

Off PR by a little over 1 rnd. Very little sleep or food since yesterday's WOD so I'll settle for this.

7 rounds, 5 thrusters, 7 hpcs, and 2 sdhps

M/24/150 GregAwu

As rx'd: 9 rounds + 5 thrusters + 7 HPC + 3 SDHP

m/30/6'3/200

First time doing this one and it was tougher than I expected.

6 rounds + 5 thrusters

f/28/5'6"/125

5 mile run before WOD

20 minutes:
5 rounds @ 35 lbs
ouch...so...
4 rounds @ 15 lbs and double reps

Argh- - M 46 170 - 4 rounds. My bumness increases

37/m/185/6'
Talk about grip failure
6 rounds (95 pounds) plus 5 squat thrusters

27/f/145/5'01"
5 rounds (60 pounds) plus 5 squat thrusters, 3 hanging power cleans, and 5 of sumo

Still in my first week of crossfit... 5 rds as rx'd.

Small girly wrists kept hurting worse and worse on the hang cleans until I took all the weight off and fixed up my grip and form.

Forearms and wrists still very sore, but I think I'll survive...

As Rx'd

10 Rounds even.

as rx'd

7 rounds

beast of a workout.

11 Rounds even

Brutal!

as rx'd
10 rounds 5 thrusters 7 hang power cleans

11 Rounds at 65#
F/5'/117/31

13 Rounds as RxD (PR by 1 round)

m/29/6.0/195

2 rounds as perscribed

6 rounds with 70# summo's.

Brutal

43/147/M

10 rnds-Done

10 rounds as rx'ed

7 rounds as rx'd

as rx'd
6 rounds + 5 thrusters

CFWUx2

70# used

10 rounds + 2 thrusters

Fit Mom's Kid~Rielly age 9

20# used

6 rounds + 5 thrusters + 6 HPC

Shift change Rest cycle

10 rounds and 7 hanging power cleans as RX'd. This workout made me want to quit by round 8 and cry in round 9. Love it!

M/39

11 rounds as rx'ed

10 rounds + 2 sdhp

3 reps short of PR

m/28/174

As Rx'd

5 rounds

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+2 thrusters

After cindy this wod felt like boot camp all over again. I am in the gym everyone is laughting there ass off and making fun of me so I go one of the nie sayers to join me today , he did 3 rounds and was done, whose laughing now biach. I did 10 rounds and was pooped, he refuses to continue, all the muscle and no heart . Go Crossfit

11 rounds as rx'd. This was tough!
Enuf said.
Scrat

As many rounds as possible? I got:

5 rounds
+5 Thrusters
+7 Hang Power Cleans
+4 SDHP

9 rounds @ 75lbs, plus 5thr,7pc,4sdhp

7

5 Rounds+ 5 thrusters +5 cleans.
Did hang squat cleans, subbed kettlebell swings for the SDHP.

Whoops- did 65 lbs for the throughsters, cleans and 1 pood kettlebell.

5 rounds as req'd (sick w/ hay fever though)

Rx'd
9

Subbed 75 lbs
8 rounds plus 5 thrusters.
I had a hard time holding on to the bar at times and had to break. Ouch!

M/49/1-1-06

Did a little work capacity experiment. The last time this came up I did 5 rounds even as Rx'd. I'm a little beat up right now, especially from the weightier power cleans I did with Lil'Bingo on Saturday. So, at 65# this WOD would produce the same amount of work after ~7.3 rounds as 95# in 5. The goal was greater work performed while doing more movement/less staring.

65# for all movements.

9 rounds + 5 thrusters.

Both WOD's were hard, just different hard. This effort equals 26.2% more work performed than my effort at 95%.

Demonstrating greater work capacity over THIS time and domain...

10

M/21/165/5'10"

As rx'd: 15 rnds in 19:46

Had some chili before hand as a snack, so pukie showed up about 5 minutes into it, and decided to hang around for the remainder of the workout.

8 rds

As rx'd 6 rounds
Not what I wanted, but still a PR. Last time was just starting Cross Fit and only did 5 rounds @ 75 pounds.

As Rx'd - 9 rounds

One less than previous but nutrition has been sloppy in past few weeks. Back on the horse now...

38/m/244/6'1"
8 rounds plus 5,7

5'10"/36/195

10 rounds.

Had serious issues with grip/forearms. What can be done to increase grip strength?

Nate: 8 rounds
Laura: 10 rounds, 5 thrusters and 1 clean.

Scaled to BrandX's Pack: 65#

10+1

Thrusters were killer after yesterday's squats. I originally started out thinking 10 rounds would be easy, but after five minutes into the WOD it was looking like it would be more like 8 or 9. Then with about four minutes to go I had a great kick and powered through the last few rounds. By the end I definitely felt worthy of collapsing on the floor!

CFWUx3

5 rnds + 5, 7, 3 SDHP.
rough day...

8 rounds + 5 thrusters and 7 hang cleans

65#

5 Rounds 12:00

7 rounds @ 55 lbs.

Stronger hand was cramping for some reason but not a big problem.

m/20/167

15 rounds @ #45

13 rounds with maybe 2 seconds to spare (I counted to clean to do Thrusters as one of the 7)

21/m/155/5'8

5 rounds @ 45 lbs

with workout partner Derek

both did 8 rounds plus 5 thrusters

shaking by the end, sore two hours later

m/44/185

As Rx'd 7rds 5 thrust 4 hang cleans

One more round than June. Grip loss big issue, had the lungs not the hooks. Impressed by the 40+ folks here kickin my A.

F/48/128
Subbed pushpress for thrusters due to hip joint arthritis
9 rounds at 45 lbs.

45# bar 12 rounds

OMG, only 6 rounds as RX'd and yes at the end of the day i made some beautiful "Sweat Angels" all over the gym floor.

Paleo day 2 wasn't very nice to me, already dropped a 2 pounds ( when im trying to gain weight)

m/41/190/5'11"

WU
45 minutes karate forms and heavy bag
light reps of WOD exercises

5 Thruster, 7 HPC, 10 SDHP all 95#
amrap 20 min

6 sets in 18:37. The next 5 thrusters took a minute more and then I stopped.

Last time I did 6 full sets in 22:15 and with 6# less weight. So, big improvement today. I think I got better at HPC since then. The SDHP was the big suck this time. Lots of grip problems by the end.

Rx'd

5 2/3 rounds exactly

13 rounds @45 lbs

3 thrusters
5 HC
7 SDLHP

sub 75#

6 complete rounds

M/41/5'8"/150

60#

7 rounds

Shortened to 15 minutes

only five rounds

andrew

34/M/200

10 1/3

5

AS RX'D: 13 ROUNDS

BWT-235 LBS

6 Rounds + 2 Thrusters

subbed 2 x 35 lb dumbbells
12 rounds + 5 thrusters

40/m/6'/192

m/32/192
12rounds + 13 reps (PR by 1rd 13reps)

As rx'd, 8 rounds in 18:45
last time did 7 in 19:15
bumper plates at WS gym

M/25/158#/5'7"

CFwu

As Rx'd

6 rounds (PR by 1 round and 10 SDHP)

8 rounds, as Rx'd. My thrusters need work though. 7 rounds in 19:15 last time.

31/m/195

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

11rds RX

Love the psychological component to the AMRAP in 20 min WODs. They always force you to gut-check. If you bust a nut in the first 5 min...you're screwed. If you try to game them and pace the whole time, you end up feeling behind during the last 5 min...screwed. No matter how you slice it- it's always an all out battle for 20 min, baby!

Puppies
I only got 4 rounds. Sadness.

M/23/6'/170

7 rnds + 5 thrusters as Rx'd

Got 9 rnds last time we did this, but could have sworn it was push press instead of thruster. Either way...looking for some improvement tomorrow!

8 rds. that was brutal on the grip. equally brutal after burning out legs on cindy yesterday!

11 rds as rx'd

115# 7 rds

As RX'ed
12 and 1/3 Rounds...breathing fire the whole time.
Awesome WOD

8 rounds + 5 thrusters
8 rounds even last time

F/21/140#/5'8"
65#- 7 rounds & 5/5/0

F 48/132/5'5"

65 lbs (rx'd)

7
+ 5 Thrusters
+ 4 HPC

Arms feel like Popeye!

25/m/6'1"/170

Scaled down to 35 kg/77#

6 rounds even in 19:38 -- called it a day right there.

As Rx: 6 rounds 19:45 (concentrated on good form and controlled movement)

7 rnds + 2 thrusters

As Rx'd
9 Rds

Still shaking about an hour afterwards.
VERY hard WOD.

Did ALL complete rounds:
5 Thrusters 7 Hpc's - Bar Down
7 SDHP, 3 SDHP

Took lots of rest between 1st and 2nd sets of each round, shortened the rest between 7 and 3 each time.

Final Rd. could barely hold the bar at all for the Hpc's.

Last time:
7 Rds.

Today:
8 Rds + 5 Thrusters + 7 Hpcs (PR)

as rx'd
10 rnds

CFWU

5 rounds as rx'd.

M/40/172/5'10"

Scaled to 75 pounds. Nine rounds, plus 5 thrusters.
On 6/25/08: Eight rounds, plus 5 thrusters, 7 hang power cleans and 5 sumo.

I realized - and wanted to say, now that I can actually comfortably type again - that this workout is inaccurately described. In reality, of course, each round is

1 clean
5 thrusters
7 HPCs
10 SDLHPs

Haha no wonder I'm so tired. It was those 9 invisible cleans that did me in.

M/31/235/6'0"

4 rds as rx'd

5 rounds in 21:00

Just off a backpacking trip with a meaty climb to 12,700ft summit yesterday.

After only about 3-1/2 weeks of WODs I handled the altitude way better than a hike earlier this Summer. Crossfit rocks!

working out at ~5000ft here in CO, started out shooting for 3 rounds, stoked to almost get 5.

5 rds 5 thursters & 7 sumo cleans. Killed me.

6 rounds as px's...It was a tough one.

5 rounds as rx'd sub'd 75# for 95#.... i'll add 3-4 rounds to this wod next time.. mark my words!

m/51/295/6'0"
Hi - still very new to doing the WOD - way out of shape!! But the time is now - stared paleo/zone about 3 weeks ago - drop 8 pounds the fist week, 4 pounds each the next 2 weeks (16p tot.) so now its the blood sweet and tears!! this was my first real workout in 4 months. MY last WOD was with Jason Kalipa (CF 2008 champ) as my trainer.
Such pain!!!!
Ok I scaled the WOD so i dont die - not sure what all you will think but please advise:
WOD = I broke into 3 rounds = 5min / 5min & 10min
1st 5min 95p - 1 round + 2 reps (rest 1min)
2nd 5min 75p - 1 round + 8 reps (rest 1:30min)
3rd 10min 75p - 2 rounds = Frackinn dead
*** Love the pain ***
Ooh yah i have a INTERNAL DERANGEMENT OF (L) KNEE (medial meniscus tear.)
But did full ROM on Thrusters and all lifts!!
No knee pain!! Ok that enough BS from me..
Please advies on scaling this tpye of WOD!!
Thnks - jc

#65 rx'd
7 rounds + 5 thrusters, 7 hpc's and 3 sdhps
That was definitely "humble pie"!

DID WE DIE AND GO TO AMRAP HELL?!?!?!?!?!

Aaron 25/195/5'10"
as rx'd 6 rounds +3 sdhp

Elliot 22/185/5'11"
Cindy make up from yesterday
Jumping pulls, knee push ups
12 rounds even.

Both of us were looking at the other guy thinking "wow I'm glad I'm not doing that"

m/24/179

7 rds as rx'd

as rx'd: 6 rounds

this is a PR by a full round. why is so hard to pick up the bar after putting it down? definitely worked me over

M/26/5'7"/180

Prior to the WOD I performed:
Overheand squat 3x6
Snatch 5x5 (155)
Back Squat 1z8 8x2 (355)
DB Bench 4x8 (120)
DB Row 3x6 (120)

Than Performed the WOD as Rx'd. Probably should have taken some time between workouts. My forarms were completely done around 15 min mark.

9 Rounds + 5 Thrusters

M/21/6'2"/160

AsRx'd
6 Rounds, 5 thrusters, 3 Hang Power Cleans.

Underestimated this big time

As Rx'd
7 rounds plus 5 push press, 7 hang cleans. Pretty tough.

did 7 rounds of the unnamed workout of Tuesday. This is my 3rd week of CS. Loving it. Right after workout went to Rugby practice for 2 hours that ended with
2 60 metre sprints
2 50 m sprints
2 40 m sprints
2 30 m sprints
2 20 m sprints
2 10 m sprints

now laying here with cramping back and groin/hammies.

cfwu x 3

5 rounds even as rx'd

(tough one for me)

completed 6 rounds
subbed 60lbs on thruster
subbed 60lbs on HPC
95# on sdhp
Pretty tough but felt really good

I decided to make this a skills day and was determined to put my new knowledge of the front squat to the test. I searched the forums here and on the main site message board and discovered that the trick to a proper rack was to push your shoulders forward like when you do the “frankenstien walk” and to push your elbows in. So when I tried this WOD on 8-14-09 I felt like my writs were going to rip off with a 45 pound bar. But today I was able to complete the WOD.

Front squat 1-1-1-1-1-1-1 reps

95 105 115 125 135 145 155

Now I gotta work on the power clean. I tried it tonight but I don’t think I have the form down. I’ll have to study the forums and videos again.

Once again thanks to the community for helping me past this hurdle.

M/41/6'3"/222

Modified to 65lbs.
9 rounds + 2 thrusters
forearms toast!

As rx'ed

Joe - 6 rounds + 5 + 7
Dave - 6 rounds + 5 + 7 +5

M/30/5'10"/170

8 rounds as rx'd (stopped at 18:32)

First time I did this wod. Was much tougher than what it looked on paper. This is one of the things I love in crossfit, you never really understand the wod before you really do it.

Okay. So I wasn't feeling up for it today until I started to cook then was eager to hit the WOD so I jumped on the opportunity at 10 P.M.

I was shooting for 10 rounds but didn't quite make it because I took too many breaks and my forearms gave up on me because I wasn't using the hook grip (Shame on me!)

Total: 9 rounds+5 Thrusters+7 hang power cleans

Last time: 9 rounds

PR!!!

The buzzer went off a couple of seconds later after the cleans but even then I knew I was done for.

Oh well... maybe next time 10 rounds eh?

"PROPS TO THA FRAT!!!"

Franiel

m 28/5'9"/155

5 rds 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

95 pounds, 6 rounds + 5 thrusters. 20:00

M30/74"/206
5 complete rnds as RX'd.

as Rx'd

8 rounds

Had to sub because -

A) I don't have the weight/bar anymore
B) My right shoulder is knackered (surgery next week, oh joy!)
C) I'm just a little bit lazy ;-)

Anyway used 2 16kg k/bells and got

11 rounds

M 25/6'4"/95kg

Hey all! Congrats on the results! Been CrossFitting for about 10 months, first post:

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

As Rx'd - 9 rounds + 5 thrusters

Can't believe how much this smoked my forearms!!! Ouch!

m/178cm/89kg/33y
6 rounds in 15 min becouse of only 4,5h sleep and baseball practice
-last time 8 rounds + 5 thrusters+7 hang powercleans
-next time 10+

skipped - left arm tendonitis

7-2/3 rnds Rxd

9 rounds in 19:31
used 75lbs

First timer. This WOD was a good start. 2 rounds in 15 minutes.

6 rounds + 7 cleans.

Need to step it up a notch next time after seeing all these 9 and 10 rounds being posted.
Managed 7 rounds exactly, better than last time by 10 SDHPs

[7 rounds]

29/M/175

Scaled
Bar only
10 Rounds

as rx'd

6 rounds

M/25/187/5'9"

"AMRAP 20 MIN : 5 THRUSTERS, 7 HPC, 10 SDLHP 95#"

CFWU x 3

8 rnds. + 5 thrusters + 5 hpc

I did this before but I didnt post it. I think I did like 6 rnds last time... so if thats right than its a PR.

DO WORK!!!

as rx'd

8 rds(9 last)

grip and cardio failed me today.

7 rounds plus 5 thrusters
as rxed
same as last time

27M 6'5" 217#

7 rounds

First time doing this one...

6 rounds with 85 pounds

My forearms need to be stronger, I felt like that was slowing me down was because my grip was getting weaker.

7 rds + 5 thrusters
tore up the hands!!

Great work out! I was about 1 more round from puking. Everyone at my gym was watching me like I was a crazy person; however I think I got 2 people interested in Xfit.

WOD as Rx'd:
6 Rounds
7th Rnd: 5 Thrusters/7 Hanging Cleans/ 2 SDLHP

24/M/176

scaled to 70, three rounds. It'll be better next time.

f/30/140/5'8"

as rx'd for women at 65lbs

5 rounds, almost killed me!

m/32/5'11"/195

as rx'd, 6 rounds and multiple thoughts of suicide.

Mark
7 + 5 as rx'd
Having a hard time pushing through mentally lately.

8 rounds
25 seconds to spare

m/40/5'11/204

scaled to 85lbs
8 rounds
20 seconds to spare

M/40/6'/215
As Rx'd
11 rounds, 19:25
SDHP's smoked me. Everything else, strong. Great WOD.

M/ 35/ 131 lbs/ 5'-6"
As Rx: 6 full rnds plus 5 thrusters, & 3 hang power cleans
For me more than anything is my grip that limits me... after the cleans I need to regroup for the grip on the SDHPs.. I like this WOD nad things it's a great total body WOD.. I tried to go out a little slower and keep it slow and steady.. I think next time I'll push a little harder for a better pace.

f/36/5'7"/133

65 lbs
6 rounds + thrusters and hpc

look up inefficiency in the dictionary...you will see a picture of me doing thrusters! ;) This was painful today....body getting over jetlag, don't know if I am caught up on sleep yet. Burned legs out riding bike onto the Base today too....(excuses, excuses)

Big shout out to the folks at Crossfit Ramstein...thanks for lettin me play there today!

m/28/6'2/292

5 rounds, 5 thrusters
started with 135 lbs and had to drop to 95 after first round. became acquainted with muscles in my middle back that i did not know existed.

slowly getting back in shape after a ruptured achilles two years ago. thanks for the great WOD.

M/31/6'3"/205

As Rx'd:

9+5/7/2 (PR)
Prev: 7+5

8 rounds
scaled to 45 lbs

20 minutes AMRAP
Went to Brandon's gym with him and Eric today.
As Rx (only forgot to do high pulls on sumo DL) :
11 rounds
Brandon got about 9 rounds @ 65#
Eric did 8 rounds of 5 pull ups, 10 push up, 15 squat

Rx'd
9 rounds (with 4 seconds left)

m/27/205

11 RDS @ 5-7-10/ rest 45s, repeat.

1st tym w/ this wod
70 lbs instead of 95
5 rds.

m/44/165

got 6 rds last time, wanted 7 this time--not, but close

6 rds + thrusters + HPC's
as rx'ed

m/24/140
as rx'd
5 rounds

yesterday was my first x-fit day after doing max-ot for 2+ years

Scaled to 75#
5 Rounds

Modified:

AMRAP:

5 Thrusters 95#
7 Hang Powerclean 95#
10 Snatch Grip Hang High-Pull

8 Rounds Complete

**Not equivalent work, should have done Hang Powersnatch for 10 Reps**

No gym for me.

Really liked this one last time. Hope to get it done sooooon.

No Fun

M/170/5'10"/20

6 rounds / 20 Minutes

7 rounds + 5 thruster and 7 HPC.
as rx'd

BRUTAL

as rx'd

7 rounds flat

m34/69'/175
8 rnds as RX

btw: 154

as rx'd: 7 rounds + 5 thrusters. ((7 cleans less than PR))

F/26/135/5'5

55#'s
7 rounds

5 rounds

4 Rounds
64lbs

actually i did 5 rounds...not 4...oops!
65lbs

M/23/6'/175
8 rds
95lbs
Last round was just bar for the last 30secs
also because i cut my hand doing the 7th rd hang jerk, no pain no game!!!!

5 rounds

sub'd USMC pft

5 rnds + 5 thrusters & 3 HPC's as Rx'd w/95#... Killer - definitely want to improve on this...

8 2/3 rounds.

31/M/190#

brutal wod..

34F/145/5'7"

45 lb. thruster
20lb. ball clean
45 lb. SDHP

9 rounds + all thrusters/cleans of round 10.

Ouch. This was, like. my second WOD ever. Scaled quite a bit, but man, still hurts.

5 rounds even. i found myself staring at the bar a bunch mumbling....i hate you

23/M/160

CFWUx3

5 rounds + 5 thrusters + 2 cleans.

WOOOOOO!!! I was thinking I didn't do that great, then I came back here and saw where the competition is. ;-) This sucker's tough for everybody!

7RDS... 70 LBS.
1ST TIME SCALED DOWN.
KICKED MY BUTT REAL GOOD. AWESOME!

M/23/185/5'10

7 rounds plus 5 thrusters and 5 hang power cleans

As RX'd, and this is a PR too, from 5 rounds last time I did it.

8 rds 3 thrusters
1:29/2:20/2:26/2:35/2:51/2:40/2:35/2:33 (19:23)+ 3 thrusters

M/25/185/5'11"

7 rounds

ok...6 rounds using 70 lbs. effort 7/10. did the first few sumos incorrectly.

6

CFWU- minus pull ups

5 thrusters (15lb bag o' rocks)
7 bag o' rock swings
10 burpees

6 full rounds + thrusters, swings and burpee's

6 rounds
85lbs

Up from DNF 4 rounds / 85lbs

7 rounds as rx'd

with all of the sweat in my eyes I could barely see all of the quizzical looks coming my way...

completed a day late but never the less

6 rounds plus 5 thrusters. First time trying this one the weight was deceiving

Jon

Hey I was just wondering what everyone eats post WOD. I am somewhat familiar with the zone diet with the exception of a few specifics. Any help/ comments will be greatly appreciated. Thanks everyone

5 rnds as rx'd + 5 thrusters

tough one, thanks for the beat down...it's good to be humbled every now and then!

m/26/180/6'4"

Where do you guys fit in running: Before/after WOD? Or only as RXd?

Rx'd, 8 rds

how many rounds should I have got?

6 Rounds scaled down to 65 lbs

rx'd 5 rounds in 19:52

previous pr was 4 rounds minus 4 SDHPs in 19:58

M/39/197/5'10"

as rx'd=8 + 5Thrusters, 7HPC's, and 7 SDHP.

Almost 9 complete sets, this is an improvement over last time (only 6 + a few extra). Today was the first time I have done thrusters for a long while due to knee, we will see how that works out by tomorrow.

25/m/171

as rx'ed - 11 rds +5thrusters +5HPC PR

completely humbled.

as rx'd
6 rounds + 7cleans

Cleans and thrusters where OK through out the complete workout.
but the SDHP where killing me - feels as if i should have scaled it.

M/35/190/6'2"

8 rounds (same as last time on 20090702)

9 rds as rxed

as rx'd.

8 rounds + 5 thrusters

(PR is 8 + 5 + 7 + 1)

as rx'd
7 rds + 5 thrusters and 7 HPC PR

rx'd
9 rounds + 5 thrusters 7 HPC 6 SDHP

As Rx'd, 6 rounds even.

#622 - I kind of felt that way about the thrusters. I guess different people have different weaker muscle groups, and that's mine.

7 rounds
didn't go low enough on my thrusters so I cheated a little

Forgot to add the weight used.
75lbs

34yom / 206lbs

Puppy/Pack Hybrid
Complete as many rounds as possible in 17 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 Thrusters and 7 Hang Powercleans

Form is improving with practice. I expect to add 2 rounds by next time this comes around.

F/24/151

Sub'd 55# for all exercises, since I thought it would make the cleans easier? Probably not the best idea! Didn't go as hard as I could have since I felt about to black out a few time.. didn't eat much beforehand..

5 rounds

WOD - 7 (PR by 1 full rep!)

7 rounds as rx'd

30/m/71"/182#/Taji, Iraq

CFWUx3
8 rounds as Rx'd & 5thr.+7hpc.

did 11 rounds with one to one and a half minute rest between...all at 95 lbs

6 2/3 rounds.

45lbs

5 rounds

m/44/175

8 rds + 5 thruster & 7 hpc

CFWUx2
8 rds

12 Rounds

did w/ 75lbs

6 rounds + 5T/7HPC/4S

M/41/185

As rx'd:

8 rounds + 5 thrusters, 7 HPC and 4 SDHP. Four SDHPs short of a PR.

More better faster

@ home, 6 rounds, + 1 thruster, as rx'd

Bodyweight 150#, 37yom

did 50lb for thrusters (still need work on front squats)
5 rounds with 1 further set of thrusters.

m/37/190

as r'xd, 9 rounds with 35 seconds remaining.

Just snuck in 9 rounds, right to the last second. Disappointed with finish, but first time performing. Next time need to break 10 rounds.

Sorry, I'm late a day.

M/39 as of Sunday/195/5'10"

as r'xd, 10 rounds, 5 thrusters, 7 HPCs, 1 sumo DL at the buzzer.

Second time with this WOD. Did a little better, but my goal is 9 rounds.

As rx'ed:

7 rounds + 5 thrusters and 4 HPCs

Thx for all the comments. It really helps me learn what to/not to do before I try these WODs.

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.

6 rounds at 19:00 , plus putting the bar back on the rack...i was wrecked

5 thrusters
7 hang power cleans
10 SDHP

Matt 65# - 8+ rounds (got through the power cleans on round 9)
Karen 45# - 7 rounds

10 rounds flat.

Grip was tough. Very sweaty.

5 Rds as r'xd

grip is a problem for me, got out 4

34/M/155

xfit since May 2009

as Rxd

4 rounds. Not feeling it at all today.

Heavily modified

7 rounds + 5 thrusters

5 70lb db thrusters
7 70lb db hang cleans (not pretty)
10 35lb kb snatch 5 one arm, 5 the other

collapsed into pool of sweat!

5 rounds as rx'd plus 5 thrusters and 7 hang power cleans

brutal

Tried to do the wod ,but shoulder was too sore for the thrusters,did snatch from the hang all night !then b/s 5-5-5-5-5 ,all at 112.5kg,felt quite easy,just maintaining a bit of strength work.hope to catch up wi this wod the morra !

4 rounds, 5 thrusters, 7 hang power cleans and 1 sumo deadlift high-pull

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

Sumo deadlift high-pulls were the most difficult. Everything from the ground.

M/32/146lbs/5'5"

As rx'd
9 rounds

Oh man, I suffered today. 7 rounds plus 5 thrusters, 7 hpc and 5 sdhp. This was about half a round worse than last time. Disappointing, but not too surprising as I've done very few thrusters and sdhps in the last couple of months.

m/37/5'10/225
As rx'ed - 10 rounds
Closest I've ever come to throwing up in a LONG time! I laid in the fetal position for several minutes after the last round. My 3 favorite exercises of all time all at once!

AMRAP 20 min: 5 Thrusters, 7 HPC, 10 SDLHP

F/10y/60"/135# CONNIE
30#: 5 rounds. Stopped with 3:45 left.

F/45y/62"/136# JULIA
45#: 5 rounds + 5 T + 3 HPC

M/40y/68"/157# GEORGE
95#: 5 rounds + 2 T

A few months ago I wasn't able to do a 95# Thruster.

am - 40 min run

pm - WOD scaled to 45# - 8 rounds

Holy Crap. The first time I have been able to perform WOD with prescribed 95# Barbell.

6 rounds complete; probably the most strength challenged WOD for me to date.

Semper Fi

M/34/185

As Rx'd 11 rds + 5 thrusters+ 7 cleans + 9 sumo's 1/2 sec short !!

As Rx'd
7 Rounds in 19:54
I need to get back into the swing of things.

scaled to 65lbs 6 rds WOW!!!

26/m/155

8 rounds with just the bar

as rx'd

7 rounds plus 5 thrusters and 7 power cleans

12 rnd's as rx'd PR (11 last time)

then some extra shrugs and upright rows

later.
b
m/32/5'8-1/2"/166

cfwu

2 rounds at 115# (accidentally)
4 rounds at 95#

10 Rounds

Scaled to 65 lbs, 5 rounds

12 rounds
(5 reps shy of 13 rounds,...damn it!)

65#

7 rounds

65#

7 rounds

m/30/5'11"/180

As rx'd

9 rds + 5 thrusters + 4 HPC's (pr, last time was 8 + 5)

Felt good to get pr's 2 days in a row.

m/35/5'8"/180 lbs

As rx'd: 5 rounds

The weights felt heavier than they should have- I may need strength or grip-biased training to address this.

42 kg
9 rounds

as rx'd

4 Rounds, 5 thrusters, 7 hang cleans

as rx'd

4 Rounds + 5 thrusters, 7 hang cleans.

m/30/73/181
as rx'd
4 rounds

as rx'd:

8 rds

65#

8 sumo-deadlifts shy of 8 rounds

Rx'd

14 rounds pr

9 rounds + 5 thrusters + 7 HPC's + 5 SDHP's

1st time using hook grip - it helps

I couldn't get to the gym so I had to make up my own workout with 35# kettlebells. If anyone tries this workout please let me know:

I completed 5 Rounds in 20 minutes of the following:

4 Turkish get-ups alternating left and then right.- 35# kbs
6 Thrusters- 35# kbs
8 Squat cleans- 35# kbs
10 kettlebell swings with 70# kb.

10 rds on the nose. Very tough workout!

as rx'd

11 rounds pr

7 rounds + 5 thrusters

rounds 1& 2; as rx'd
rounds 3 - 7; 66 lbs

7 rounds as RXd.

Wow this sucked much more than expected.

Initially tried my first couple of reps with rx'd female weight of 65#, but was not making it through the first round so dropped down to just the bar.

8 rounds, I think next time I could bump it up to 55#. It was sucky though, had to really pay attention to my form on the last few rounds with the SDLHP's.

As Rx'd.

5 rounds only

Forearms were failing on the high pulls

just shy of 6 rds, weight felt great, intensity was lacking

31/m/5'10"/210

as rx'd

8 rounds + 5 thrusters + 7 hang power cleans

This is the first wod performed in the garage gym.

47m 205# 6'0

as rx: 8 rounds exactly

1st day of CF after about 2 months of vacation catching giant sharks off the beach.......I am back at NC State U and ready to rock. I have recruited 4 or 5 others to CF with me, and it is certainly motivating to have some competition. Even after that break I set a new PR with Cindy.

m/19/170/5'9

21 Rounds on the dot

5 Rounds as rx'd. Mostly concentrating on getting decent form coming back from a low back injury. Once I gain hip control and get some form going, then I'll push it.

8 rds

male 6'1, 208lbs, 31yrs old.

10 rounds & 2 pull ups. WOW felt weak but beat PR 9 rounds.

M/44/6'0"/175
5 rounds
1 round better than last time

As Rx'd

7 rounds

as rxed:

9 rounds

Last: 7 rnds + thrusters
This: 8 rnds + thrusters

10 rounds @ #45

Grip strength started declining fast about 10 minutes in and had to take rests just to continue without the sensation of hands falling off of arms.

completed 5 rounds @ #95 a couple weeks ago.

11 rounds + 5 Thrusters.

M/35/180
9 rounds Rx'd

Jeff @ home
12 rounds

Charity
65#
13 rounds + HPC

as rx'd 8 rounds - felt like a failure

M/22/170

as rx'd

8 rounds even

Male - 30 -225 pds - 6'

7 rounds - darn pull ups.

did 9 rounds, kinda but not really as rx'd
definitely not feeling it today

m47/173 8 rnds 5 and 7, good workout.

25/m/5'8"/145

7+5 thrusters. Basically tied my PR

Scaled to 75#

7 rounds at 19:38 and spent last 22 seconds filter feeding.

I like the name "Caveman" for this one, seems very primal.

39/168/5'10"/M

CFWU X 3

as rx'd

7 rds

4 rounds

40 kg (88 pounds)

9 rounds

M/33/193/6'

As Rx'd: 8 rds in approx 19 minutes and was just toast.

Could (should) have put in the thrusters and possibly the HPC. Room to get 9 for next time. I hate this workout.

10 rds

6 rounds, got the 5 thrusters, 7 HPC just could not get the 10 sumo's in, arms felt like fire, but loved it!!

m/49/6'3"/170

65# 5 rounds + 5 thrusters + 3 HPC

I'm old, weak, and still hurting from Cindy. Will do better next time

rx'd
7 rds + 5 thrusters + 1hpc.

As rx'd, on 8/27.

10 rds + 5 thrusters.

1/3 cfwu
39 yom/185?

M/40/6'3"/257#

Warm up: 40 min bike = 12.31 miles

WOD
As rx'd

9 rounds +
5 thrusters + 7 HPC

Awesome WOD.

Scaled to 65 lbs.

9 rounds with 5 thrusters. First time doing this one.

12 rounds

m/29/6'/167

7rds even w/ 90lbs

first time with this wod, liked it. next time shoot for rx'd and 8 plus rds. made it through 4rds in 9min then it got TOUGH. pukie was lurking in the background. had an audience of three kids literally 3ft in front of me asking questions about what i was doing, how much i was lifting, what i was training for, saying "you're doing really good", etc. cute kids, but midly annoying, may have actually helped me focus through the worst part though...

25/m/5'10"/190

as RxD

9 rds of 45 kg/99 lbs

Rx'd 7 Rounds

7 rounds + thrusters & hp cleans

30/m/71"/185#/Camp Taji, Iraq

CFWUx3
8rds+5,7,1

...almost 9. Still shooting for 10. Maybe next time.

8 rds + 5 thrusters + 4 hpcleans

6 rounds as rx'd (PR)

Last time completed 5

M/5'5/153/28

30/m/5'7"/175

First time with this WOD.

As rx'd: 3 rds, 5 thrusters, 7 HPC.

Sounds terrible but 2 months ago this would have been done with the bar. I'm stoked. God my wrist hurt on those thrusters.

M/53/143/5'8"

as rxd

7 rds + 5 thrusters,7HPC's,4SDHP's

M/19/5'10"/160

8 rounds + 5 Hang Cleans

10 rds + 5 thruster + 7 hpc + 3 sdhp

8rds +5Th +7HPC + 3SDHP as rx'd

9 rounds even. One of my new favorites

9 rounds
beat my last by 2 rounds!

scaled down to 70lbs. just barely made 5 even rounds right at the bell. 1 whole round better than last time!

M/5'10"/154lbs/35years old

9 Rounds (65lbs)
43/F/5'2/115

herat- 1st wod in 4 days
8 rds as Rx'd

23.m.137.65"

as rx'd
7rds + 5 thrusters, 7 cleans, 2 sumo deadlifts

Last Time:
7rds + 5 thrusters, 7 cleans, 2 sumo deadlifts (PR)

7 rounds as rx`ed

m/30/6'/185

as rx'd
6rds with 5 thrusters & 7 cleans

felt good throughout, but my right hand grip was toast.

first day of crossfit....

3 1/2 rounds @ 65lbs

6 rounds

Sub'd push press for Thruster by accident.

8 rounds

Messed up and did all sets of 7

6 rounds as rx'd

6 rounds rx´d + 3 Thrusters
49 years old!

36m188
7+thrusters as rx'd

36F126
7 @45

Eric
8 as rx'd

8 rds 7 rds last time

Did 6 rounds. Not too hard! Took it fairly easy since it,s one of my first Crossfit workouts.
Have made a commitment to follow the WOD, at least for a couple of weeks now.
I am a former competative bodybuilder who has grown tired of the same old training.
Gonna be a couple of days behind, that way i will be able to plan better since i,m a father of three young children.

FUN!!

M/31/5'9"/152

6 rounds + 5 thrusters + almost 7 HPCs (not sure when the clock stopped).

Not a full round more than last time, but improved. Also was using my flimsy bar since the gym is closed this week. It's one of those cheap non-olympic bars, so the spin is pretty poor. The HPCs were definitely harder than they needed to be!

Theresa: 10 rounds @ CrossFit Sandy Springs.
kept weight @ 33# due to technique work with HPC. (down from 65# w/ 6 rounds & change @ previous effort)

M/24/5.9'/210

6 rounds in 15 minutes. I didn't eat properly prior (nothing) so I got quiet dizzy and cut it at 15 minutes. Disappointed to say the least but something to document and look at back at all the same. New respect for those who are hitting 9 + rounds.

47 - 6' - 210#

As RX'd:

10 full rounds.

My forearms and grip are smoked.

9 2/3 rounds

49/m/190

Greeaat. Same as last with 8 +thrusters/cleans..

scaled 15 min

5+ 4Power clean

6 rounds as rx'd
lost grip from 4th round on

forearms are dead (did heavy bag work yesterday...)

I'm an idiot and only did five reps of each exercise. 7 rounds with that change.

10 rounds

6 rounds. Thrusters need a lot of work.

Just did the WOD.

Scaled weight 30 kg.

5 rnds (no extra) - had a mouthful of puke on the last rep! ;0)

500m row a while later 1.49 :0(

Down from 1.42.....last time.

CF Day 1

6 rounds - 75lbs

I'm nursing two injuries -- wrist and knee -- so I did this one light -- 35 pounds. 11 rounds. It still sucked. Can't wait for next time around. These AMRAPs with multiple lifts are my favorite.

7 rds
+ 5 thrusters
+7 hpc
+6 sdhp's

pr!

31yrs/200lbs
16 Rounds on the money

First time I have evern done this one, so I scaled it to 12 minutes instead of RX'd 20. In Hindsight, I should have checked out BrandX, done the full 20 min. and scaled back the weight. Especially since I am still having an issue with my shoulders when it comes to cleans.

12 minutes: 2 rounds, 5 thrusters, 3 cleans

Also went out to eat before hand, had a steak, salad, some fries, and boneless wings. And to drain it all down 3 beers. Not the best thing to do before working out. Hopefully I see this WOD again in the near future, I am sure I will be able to do better.

2nd wod 6rds 65#

33/f/5'8"

9rds+5 thrusters+6hang powercleans all with 45# wt

33/f/5'8"

9rds+5thrusters+6hang powercleans all with 45#

did this today after 4 days off sick with a flu

not the best WOD to do when still not 100%

did 8 rounds in 18.50 and then gave up - couldn't face another set of thrusters

10 rounds as rxd

PR! WOOHOO!

As rx'ed (42.5kg)
12 rounds +5 Thrusters +7 HPC +3 SDHP

m/37/165
8 rounds in 19:51
great workout
then 50 sits

7 rounds + 2 thrusters
Ouch!

55 lbs, 4-7-10
11 rounds

7 rounds...
Had to complete this one sharing one barbell with a buddy, I'd like to say it slowed me down and could have completed more rounds, but the barbell spent a lot of idle time on the ground toward the end :)

6 rds. Accidentally did push presses instead of thrusters

9 rounds + 6 HPCs
Took one month off to paint my house. I am paying for it now.

08/29

6 rds + 5 thr and 7 hpc

M/23/161

as rx'd

6rds + 5 thrusters

WU: 2 rounds 400m run, 10 box jumps, 10 lunges, 10 push ups

WOD: 9 rounds + 5 thrusters & 4 HPC

Stopped 15 minutes in because I'm a bitch.

Got 7 rounds.

I will do better and actually do 20 mins next time.

M/29/6'4"/202

Rx'd

10 rounds +1 thruster (pr)

CFWU

6 2/3 rounds.

5 rds 90#

Subbed 45 lb bar - reps as Rx.

10 rds + thrusters

BrandX Pack scaling:
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 & 7 Hang Powercleans

7 rounds +5 thrusters + 7 hand cleans + 5 sum deadlift highpull

32/m/#230
rx'd 10rnds

m/38/185

10 + 5 thrusters rxd

did 4 rounds @ 115 lbs in 15 minutes.

m/245/41/6'

As Rx'd

8

6 rounds, 60 pounds.

9rds 5 thrusters

7 rounds, 5 thrusters

65#
10 rds + 5 + 10 + 8

Did this on Thur 27 Aug
25 year old male@ 220lbs

Scaled up to 115#
7 rounds + 5 thrusters and 7 HPC's

6 rnds

@thesweatbox

8rds +5thrusters

(PR 8+5+7)

5 and 2/3 rounds. Grip was giving out on the last set of hang power cleans.

47/M/184
4 +
5 thrusters
7 cleans
1 sumo

8 rounds

m/19/150 lbs

9 rounds as rxd

9 rds, plus thrusters.

way off pr of 11

messed up and did snatch instead of clean
6 rnds

9 Rds

29/m/72"/165#

4.5 rounds, couldn't get to that last round of SDHP.

Kevin:
10 rounds even

Chris:
7 rounds even

Donnie:
7 rounds and 3 thrusters

m/28/175

as rx'd

10 Rounds

Had 1:15 left on the clock, just couldn't face another round.

22,5 kg
8 + 5 thrusters

75lbs. 12 rounds (I think). Form issues.

6 rounds.

hard work out

is done with the no name ass kicking AMRAP of 95lb Thrusters (5), Hang Power Cleans (7) and Sumo Deadlift High Pulls (10). 8 Rounds +5 Thrusters and 3 HPCs. Below my PR but happy to be done. Great job Jenn and Derick PRing with 10 Rounds and thanks Doug, James and Gina for sucking it up for the 20 minutes with me. Good stuff! 1 more AMRAP to go. Giddy up for Nate tomorrow.

8 rounds and 5 thrusters. damn that is a tough wod.

CFWU x 3

WOD as RX'd

6 rounds

2nd time i've done this wod, tough to break through my sixth round. no grip!

4 rounds
15# dumbbells

7rds + 5 thrusters

9 rounds as Rx'd
up one full round from last time!

M/32/185/5'11"

As rx'd. 9 rounds +5 thrusters.

CFWU and WOD as rx'd

9 rounds plus 5 thrusters, 7 HPC and 3 SDLHP

45/M/159#

9 rds plus 5 thrusters and 7 hang power cleans

7 rounds

M/190/33

6 rounds

12 burpees
WU
6 rounds + 5 thrusters, 7 HPC, and 2 SDHP
M/48/193#/72"

7 rounds + 5

felt weak and tired. not enough warm up.
6 rounds as RX'ed

Theresa - 10 rounds w/ 33# bar. More rounds yet much less # than last time but technique on HPC was the focus (lots of help from Nate @ CFSS).

as rx'd:

9 rounds

14 as rx'd

backed down to 65lbs after 1st round.

8 rounds

Backed down to 65lbs after 1st round

8 rounds.

7 rounds as rx'd

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

11 rounds + 5 Thrusters + 7 Hang Powercleans + 3 Sumo Deadlift High-pull

Power Output: 93.15 watts/.13 horsepower/68.7 ft-lbs/sec
--------------------------------------------------------------------------------------
Compare to 090625

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

Power Output: 85.15 watts/.12 horsepower/63.06 ft-lbs/sec

6 rounds. Stopped at 17:15

34 year old male, 202 lbs.

Today as Rx'd 7 rounds + 5 thrusters

Last time 7 rounds + 5 thrusters + 7 hang power cleans. (PR)

Need to relax more and keep a steady pace.

rxd 8 rounds

as rx'd 9 rds

m/35/5'9/176

CFWU-3. Reg. Superman. Burgener. 11 Burpees.

9 rounds + 2 thrusters.
Much better today. Good job keeping elbows out front on thrusters. Cleans not bad either. SDHP much better today. Good job keeping head & chest up.
6/25: 6 rounds + 5 thrusters & 5 HPC.
12/27:8 rounds
10/20: 8 rounds + 5 thrusters.

43 yom 204 lbs.

1 1/4 mile run
40 situps

7 rounds + 5

M/19/5'10/144

scaled to #62 (used dumbbells)

8 rounds

8 rds + 2/3 rd 9

m/31/6'1"/195

1RM Bench Press:
225/235/245/250 PR/250(f)/250

then WOD, as rx'd

9 rounds...PR by 2 rounds.
Grip was shot and shoulders in pain from heavy bench, but pleased w/ the additional 2 rounds.

CFWUx3
6 rds + 5 thrusters (same as last time)

Brand-X Scaled.
6 rounds, 15 minutes.
Did first round @ 65 lbs and realized that wasn't going to happen again.
Had to go 45 for the remaining rounds and still thought I was going to puke.
After Cindy yesterday, this was just painful.
I have a nasty head-cold and headache - just need to mention that for when I look at this post in the future. Not sure if it hindered or motivated.

Forgot to say in my last above,

45 lbs.

my first crossfit work out and i did 7 rds with 95lbs

as rx'd 15 rounds

9 rounds, as prescribed. Lots of fun, joined a gym just to do this.

fffffffffffffuuuuuuuuuuu

I didn't read closely enough. I did stiff legged dead lifts not the high pulls. Goddamn.

41m/205/75.5"

CFWU x 2

Scaled to pack 65# - 8 rounds

Probably could have gotten close to another round but transitions were slow. Next time might try as rx'd 95# until form falls apart. Left elbow really doesn't like cleans.

7 rounds, 1 round less than last time

4 rds plus 5 thr, 7 power, 8 sumo pr

Jeroen 30kg: 9 +5
Leendert 30kg: 8
Martijn 20kg: 6
Yuri 20kg: 8
Ramira 10kg: 10 +5 +2
Nienke 15kg: 12 +5 +2
Jos rx'd: 8 +2 PR
Nolan rx'd: 11 +5 +7 +3 PR

As rx'd: 8 rounds + 2 thrusters (pr)

6 rounds + 5 thrusters
With 46 pounds (21kg)

Did this one again today.

Got 9 rounds plus thrusters and HPCs.

It wasn't any more fun this time.

10 rounds (pr)
very hard. barely made 10.

8 rounds as rx'd

29/m/185

10 rds + 5 thrusters, 7 HPCLN in 11th rd

10 rounds + 5 Thrusters + 4 Hang Cleans

7 rds and the clock was at 18:25. Knew I wouldn't complete a full round by the 20 minute mark (by 7th round each round was taking a little less than 4 min), but kept going and completed the 8th round at 22:15. Fun WOD.

cfwu x 2 w/ dus
As rx'd

8 rounds, 5 thrusters & 4 hpc

sunday sept 13

as Rx'ed

8 rounds

Ryan 24/m/220

I was wondering if anyone could answer this for me...I've started doing cross fit about 4 months or so ago and am really getting into into it. I am not new to lifting, i'm an ex college football player. I am really interested to do the sectionals next year for the games. I hear about people training two days a week...Is that something i need to really look into and besides the WOD what other workout would i need to do.

i never thought that 95 lbs can kick my @$$ like it did today. breathing in poop air in a hot @$$ tent in kandahar, afghanistan.

95 lbs thrusters, 5 reps- 6 sets
95 lbs hand powercleans, 7 reps- 6 sets
95 lbs sumo deadlift high-pull, 10 reps- 5 sets
75 lbs sumo deadlift high-pull, 10 reps- 1 set

warmup with pullups only

WOD as Rx

6 rounds plus three thrusters

As RXed 13 Rounds even

6 rounds

6 rounds plus 7 hang cleans (40kg)...decidedly average I think! I am going to blame last week's bout of flu...

As RXed

7 rounds

m/36/180 lbs/5' 8"

7 rounds completed. Scaled back to 80 lbs.

8 rounds with 75 lbs

10 rounds as rx'd and then promptly puked out my lunch. I dont ever remember hang cleans being that hard

8 rounds

6'2/42/185

Rx'd

9rounds

10 rnds 5 cleans

WOD
6 Rounds,5 thrusters.
down on last time,but recovering from flu,well thats ma excuse ! always makes me feel ill,this one.

10

M/27/6"/165

Did 5 rounds for time instead: 8:20

worked on doubleunders after for a few minutes

8

8 RNDS 29SEP09
7 RNDS 22JUL09
6 + 5 thrusters 25JUN09

M/39/182/5'10"

27 kg
8 + 5 thrusters 19:40

20.02.10

27 kg
8+ 5 thrusters

Beckie, in 2o min @ 65lbs

11 +5 thrusters, 7, cleans, 2 sumo d-lift HP.