September 17, 2009

Thursday 090917

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Compare to 060615.

OPT-2009Games-th.jpg

Enlarge image

OPT, 2009 CrossFit Games


Daniel Crabtree Memorial 5 K [pdf]


Joe Westerlin on CrossFit Level 2 Certification - video [wmv] [mov]

Posted by lauren at September 17, 2009 11:42 AM
Comments

Cf for 1.5 years - saw it in M & F Article

I cannot wait to sotrm this WOD.

Comment #1 - Posted by: tim p at September 16, 2009 4:00 PM

CF for 1.5 years - saw it in M & F Article

I cannot wait to storm this WOD.

Comment #2 - Posted by: tim p at September 16, 2009 4:01 PM

interesting cant wait.....

Comment #3 - Posted by: Bill S at September 16, 2009 4:04 PM

Terrible, just terrible.

Comment #4 - Posted by: Mike at September 16, 2009 4:08 PM

Ran the 5k memorial last year in Columbus, OH. I'll be running it this year in Iraq.
RIP Dan.

Comment #5 - Posted by: GregH at September 16, 2009 4:09 PM

Can't wait for tomorrow, love this workout.

Comment #6 - Posted by: L.T. at September 16, 2009 4:11 PM

RIP dan.

Comment #7 - Posted by: Omar Omar at September 16, 2009 4:14 PM

love these early posts

Comment #8 - Posted by: Kenny at September 16, 2009 4:15 PM

Fighting soldiers from the sky
Fearless men who jump and die
Men who mean just what they say
The brave men of the Green Beret

Silver wings upon their chest
These are men, America's best
One hundred men will test today
But only three win the Green Beret

Trained to live off nature's land
Trained in combat, hand-to-hand
Men who fight by night and day
Courage peak from the Green Berets

Silver wings upon their chest
These are men, America's best
One hundred men will test today
But only three win the Green Beret

Back at home a young wife waits
Her Green Beret has met his fate
He has died for those oppressed
Leaving her his last request

Put silver wings on my son's chest
Make him one of America's best
He'll be a man they'll test one day
Have him win the Green Beret.


I know the ballad is a bit old and that "daughter" wouldn't fit lyrically, but hope that Mallory grows up knowing what a hero her father was. RIP, Dan!

Comment #9 - Posted by: Nick T (29m/73/190#) at September 16, 2009 4:28 PM

oh boy i need this one

Comment #10 - Posted by: Andrew Ingell at September 16, 2009 4:44 PM

Okay, that's one of the best pics from the Games so far. Looks like James is the only one not smiling, though...

Comment #11 - Posted by: gaucoin at September 16, 2009 4:51 PM

OPT is my hero

Comment #12 - Posted by: Ben W at September 16, 2009 4:55 PM

Sweet...

27th Engr Ft. Bragg NC 91-96

RIP Dan...

Comment #13 - Posted by: Jacob Kendall 5-11/176/38 at September 16, 2009 5:01 PM

Going to try the 1500 WOD tonight...need a mental test.

10 Rounds: 100 Jump Ropes 10 Burps 10 Sits 10 Squats 10 Pushes 10 Pulls..3-2-1 go! RIP Daniel


Comment #14 - Posted by: Cam 21/M/195 at September 16, 2009 5:08 PM

that hill run was the most painful WOD I've ever done.

Comment #15 - Posted by: Russell Berger at September 16, 2009 5:18 PM

Bring the pain!! GO FRAT GO!

Comment #16 - Posted by: Cookie at September 16, 2009 5:19 PM

sweet.. i think i'm the first to post a time...

rx'd 24:53

don't laugh...had to walk all the way across the globo gym to each station. had a good rhythm going til the last set of pullups. took way longer than it should have.

Comment #17 - Posted by: controlfreak at September 16, 2009 5:21 PM

A question, a propos of the recent discussion, re: intensity:

I could do a hundred pull-ups tomorrow, but I couldn't do them any more than 7 or 8 at a time. And later in the workout, less than that. Potentially, a long and slow ordeal. Fortunately, I do have access to a machine that allows assisted pull-ups.

So: Any thoughts on how broken up the pull-ups should or shouldn't be?

No fewer than...?

Finish 50 reps in...?

Thanks,
--B


Comment #18 - Posted by: Bill at September 16, 2009 5:25 PM

#18

Get up on the bar and do it to it.

Comment #19 - Posted by: kg at September 16, 2009 5:34 PM

#11

that is OPT smiling.

Comment #20 - Posted by: juangar at September 16, 2009 5:37 PM

RATB's welcome the Hero pain....Pushing Your Limits is where its at!!!!

Comment #21 - Posted by: RATB's at September 16, 2009 5:41 PM

That's what I get for eating a full box of Pringle ... should have stayed focused on the diet ...

Can't wait to do this WOD !

Comment #22 - Posted by: Tou at September 16, 2009 5:43 PM

Awesome video. Great advice Joe and can't wait till my level 2 cert in Toronto! Nervous but excited at the same time!

Comment #23 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at September 16, 2009 5:48 PM

Did it in 18:08 is that pretty fast..i felt like i killed it

Comment #24 - Posted by: Brandon Tullos at September 16, 2009 5:51 PM

Personally, I think that hero workouts should be done as rx'd to honor the hero. The added pain should be endured with the sacrifice the hero (in this case, Daniel) made in mind; this should help you push just a bit farther than your normally would. IF you need to scale to complete the workout, then scale, but only make the decision to do so as you puke into a bucket or can feel your eyes bulging out while trying to consider one more rep. Everyone should go into this full speed, no pre-scaling, and give it their best shot.

THAT is my take on a hero workout.

Comment #25 - Posted by: Nick T (29m/73/190#) at September 16, 2009 5:51 PM

Joe, great advice for everyone to get out there and get training people. To not be afraid to mess up and improve upon it, be you but be big, well said. We are all trying to improve as trainers and it's awesome to hear what you took away from the level 2!

Comment #26 - Posted by: Speal at September 16, 2009 6:04 PM

16:30 as RX'd

Comment #27 - Posted by: Thor at September 16, 2009 6:09 PM

17:52 as rx'ed

Comment #28 - Posted by: Rory Mac at September 16, 2009 6:13 PM

oorah Nick T! Love the posts,cant wait till the am to blow this one away. And youre right dude, we SHOULD do these hero WODs as RXD for thier honor.

Comment #29 - Posted by: J-Bird at September 16, 2009 6:14 PM

Steve (CFX) 14:05sec
Mick (CFX) 14:40sec

Comment #30 - Posted by: Mick at September 16, 2009 6:15 PM

hmm... this should test my max...

Comment #31 - Posted by: Daniel Krull AKA "Franiel" at September 16, 2009 6:28 PM

Did my 1st Spartan 300 workout at Crossfit Charlottesville. It was also my 1st time in a Crossfit Box. I loved it. 300 workout as RX'd in 19:45. Can't wait for Daniel. Gonna be brutal after a 300.

Comment #32 - Posted by: JK at September 16, 2009 6:30 PM

Cannot wait for this one tomorrow. R.I.P. Dan, 2nd Infantry Division and all of the U.S. Army Infantry remembers you. Lead the way, Green Beret.

We will be running 5k on the same day, unfortunately cant be in Ohio for it, but we are going to run for him anyways.

Comment #33 - Posted by: L.T. at September 16, 2009 6:31 PM

Oh and BTW... It feels a lil bit awkward when your name is Daniel and people are saying R.I.P. Daniel when they aren't referring to you. R.I.P. Daniel!

Comment #34 - Posted by: Daniel Krull AKA "Franiel" at September 16, 2009 6:31 PM

RIP Dan.

Thanks for the hero work out!

De Oppresso Liber

Comment #35 - Posted by: Joe at September 16, 2009 6:36 PM

This was my very first CrossFit workout, June 2006.
Thank you Daniel for your service, and for leading me to CrossFit.

Comment #36 - Posted by: Bev K at September 16, 2009 6:49 PM

I will be visiting Barry Cooper tomorrow in Louisville, KY. We hadn't agree on a WOD, only that we would try to visit one of the Louisville CF Boxes. This makes the decision easier, eh?

I am a better man for having "known" these heroes. I am a better man for having met heroes like them who walk among us, still. For so many other things, but especially for this one special thing, tonight, I am thankful for having discovered the gift given to us by Greg and Lauren Glassman.

I am thankful that I am a Crossfitter.

Comment #37 - Posted by: bingo at September 16, 2009 6:51 PM

Oh NO! Ill have to run between floors to go from treadmills upstairs to lifting downstairs. Great time to you guys who already did it! Cant wait to cry!

Comment #38 - Posted by: christian elwood at September 16, 2009 7:04 PM

1500 WOD
Brutal!

29:04 as RX'ed

Comment #39 - Posted by: Cam 21/M/195 at September 16, 2009 7:08 PM

"Annie", details there, 13:04 PR

Comment #40 - Posted by: bingo at September 16, 2009 7:10 PM

I crossfit because opt crossfits. This photo is why I do crossfit. Crossfit needs OPT!

God bless you.

Comment #41 - Posted by: Jeremy Thiel at September 16, 2009 7:49 PM

Seriously though, what is the best way to break up 50 PUs? There is no way I can do 50 straight. Should I do jumping? Negatives? Assisted? Or do regular PU and just do them in bunches of 5 or so?
Thanks!

Comment #42 - Posted by: jgold at September 16, 2009 7:57 PM

#18 (kg) and #25 (Nick T):

Thanks, but not that helpful, really.

There's just no getting around it: Greater intensity -- which is to say, more speed -- leads to greater power output; therefore, more useful workouts. There was a whole big deal about this a couple of days ago.

It's not entirely clear where the line between appropriate loads/sufficient speed and too-heavy loads/insufficient speed actually lies. There is however, no longer any question that hoisting my own fat ass up there one hundred times is going to result in too much standing around to get me very much metabolic benefit.

Thus, scaling is necessary, at least for the pull-ups -- at least for me. Scaling is also equally likely to result in just as much physical suffering as the prescribed workout, if a person is willing to make it happen. "Scaling" just means "reducing the loads." It doesn't have to mean "taking a day off."

Your sentiments about Sgt. Crabtree are truly admirable, however. To whatever extent it matters, my own tribute to him will be to do what I think is best, and to do it to the best of my ability. You can ask for more than that if you want, but I don't have it.

There was a pretty big pro-intensity contingent out there earlier this week. Do any of you guys have any thoughts?

Comment #43 - Posted by: Bill at September 16, 2009 8:07 PM

43 - same Bill as the Bill with the math question on scaling? If so, I definitely remember you. And I think your head is in the right place. It doesn't honor anyone to stand over - or under - a bar for 20 seconds between singles.

Brand X is really good at this stuff. Read their options, and then listen to your gut. You'll know which one will give you the right combination of challenge, intensity, and success.

Crossfit helps no-one if its full of personal failures and disappointments. But its at its best when every participant finds the exact place which both challenges us and also gives us enough confidence to come back the next day.

Comment #44 - Posted by: Benny1 M/40/74"/220 at September 16, 2009 8:21 PM

?Question about the pull ups?
My buddy and I were talking about what kind of pull ups to do when rx'd pull ups. I told him that I do kipping pull ups unless rx'd to do other wise, and he said he does regular pull ups. Which one should we do on a rx'd day of pull ups like today?

Comment #45 - Posted by: steele at September 16, 2009 8:27 PM

New to CF. How do you break up the PUs and are the 95lb thrusters 95lb each dumbbell or 95 total?

Comment #46 - Posted by: Chris at September 16, 2009 8:27 PM

#45 Kipping is the default style unless otherwise specified.
#46 Break up the pull ups as you see fit, when you cannot do any more come off the bar and get ready for your next set. 95 lb thrusters are with a barbell, not dumbbells. If you only have dumbbells I would probably go 45's, a little more work to hold 45lb dbbells than a 95lb bar. Hope this helps guys!!!

Comment #47 - Posted by: troy at September 16, 2009 8:33 PM

Anybody else notice what looks like a scar on OPT's right knee? I've had my ACL repaired, and that scar looks distinctly like the scar I have from surgery.

Anyone know if he has had any sort of knee surgery?

Comment #48 - Posted by: fraser at September 16, 2009 8:42 PM

OPT your my HERO....(and Greg A)....You guys are the reason I started CrossFit....Ive watched Every Second Counts several times and you inspire me to be better...at everything....Thanks
Cant wait to hit this WOD..... RIP Daniel!

Comment #49 - Posted by: CrossFit by BodyFit M/40/181lb at September 16, 2009 8:49 PM

Just simply do pullups/use some damn common sense people! Its not rocket science, holy $h!t everybody is acting as if pullups are brand new and this is the first time they have ever been included in a WOD!

But, if your slow and/or super new and still confused and still don't understand how to execute this very advanced and complex exercise, and would like a demonstration of it, you will find one in the exercises and demo section found near the top right section of the web page!!!

Comment #50 - Posted by: short bus at September 16, 2009 8:53 PM

Belay my last, top left!

Comment #51 - Posted by: short bus at September 16, 2009 8:55 PM

as rx'd

18:34

Kudos to Mick & Steve from CFX for both going sub 15 mins. i didnt have 4 minutes anywhere to make up. See you saturday Mick!

RIP Daniel

Hey to the FRAT

Comment #52 - Posted by: Rookie - Crossfit Gold Coast at September 16, 2009 9:25 PM

Wow what a workout to do coming out of a rest day...this thing smoked me!

Scaled down to 75 lbs for the thrusters

Completed in 31:03 and nearly puked 3 times doing it.

I love CrossFit!

Comment #53 - Posted by: ArmorJoe83 at September 16, 2009 9:26 PM

Short Bus, how is that constructive? Pullups are important, but not the only measurement of a Crossfitter. Think like a coach and try to be encouraging, not condescending and dismissive.

Comment #54 - Posted by: Benny1 M/40/74"/220 at September 16, 2009 9:42 PM

Bingo, Much gratitude and respect for expressing,at so many times, and so eloquently my own reflections.
You are one of those truly great representatives and statesman for the CrossFit community.
Thanks and Regards.

Joey P.
Legend CrossFit
McCall Id.

Comment #55 - Posted by: Joey P. at September 16, 2009 9:46 PM

Joe Westerlin, thanks for the words of advice to those of us going to try our hand at the Level 2 in San Diego this weekend!

It's been 12 weeks since surgery and got back to doing pull-ups this week, so I don't think I'll be doing this as Rx'ed, but I'm getting damned close! :)

Comment #56 - Posted by: Herm at September 16, 2009 9:47 PM

23/f/123/5'1"

Time: 25:57

Goal someday: 20?? :-D

.... someday...

Comment #57 - Posted by: Megan at September 16, 2009 9:49 PM

I'm recovering from a shoulder injury so I have a hard time doing pull ups. I definitely won't be able to do fifty. Should I just try for as many reps as possible or sub in lat pulldowns?

Comment #58 - Posted by: AndrewDE at September 16, 2009 10:04 PM

RIP Dan. You're always in our hearts and minds bro. You are missed.

-D

Comment #59 - Posted by: Tenacious "D" at September 16, 2009 10:20 PM

Bill et al,

I asked Coach Glassman himself this very question AT the Brand X CrossFit 101 seminar - scale to get through the WOD in a "reasonable" time or do it as RX'd no matter how long it takes ?

His answer was "YES" As in do both.

I believe he meant that one gets different benefits from each method however he didn't elaborate and I didn't press for more detail.

I would tend to think that "too much" standing around certainly isn't the intent of CrossFit WODs but I'm sure many of us simply don't have the physical capacity to do "Daniel" as RX'd as any "reasonable" pace or maybe not at all.

I'm also sure we can all agree that we would love for Coach Glassman to let us all know how to strike the proper balance.

Jeff Martin has expressed his strong opinions and I would tend to agree with him but let's hear it straight from the source.

Comment #60 - Posted by: Disc golfer at September 16, 2009 11:05 PM

Doing two crossfit workouts per day (1 Hero/ 1 The Girls) out of boredom... times are beginning to suck. Im overworked a bit but im having a ball.

As Rxed 19:15

Comment #61 - Posted by: dave at September 17, 2009 12:17 AM

25:40 Almost as Rx'd (last 19 pu were jumpers)

Progess! 1st 25 pu in a row!


Comment #62 - Posted by: Grasshopper at September 17, 2009 12:38 AM

Sorry but super new to this what are thrusters??

Comment #63 - Posted by: Tony at September 17, 2009 1:50 AM

19:43

Comment #64 - Posted by: Charbs 23/190/m at September 17, 2009 2:04 AM

GD- 19:50
Steven- 21:49

2-505th Parachute Infantry Regiment.

Comment #65 - Posted by: Robert Dunlap at September 17, 2009 2:16 AM

m/44/185

as rx'd
19:49

1st Daniel- wow!

Comment #66 - Posted by: cosmo at September 17, 2009 2:36 AM

m/36/212

30:56

Had to do 20 dips in place of the last 20 pull ups, had nothing left.

Comment #67 - Posted by: RAMROD at September 17, 2009 3:08 AM

Thrusters destroyed me.
As Rx'd, with dead hang pull ups.

26:32

[26:32]

Comment #68 - Posted by: JonK at September 17, 2009 3:25 AM

17:12

did my combat fitness test yesterday and blew it out of the water after 2 months of xfit... scored a perfect 300. i'd just like to say that the combination of powerlifting, bodyweight workouts, the girls, the hero's and any WOD's have gotten me in the best shape of my life. if you're not heaving, puking, sweating buckets, cramping and bent over in utter pain on this then you need to dig deep and think about what other people have sacrificed to give you the motivation you need in order to really push yourself. pain is weakness leaving the body

Comment #69 - Posted by: balls2wall at September 17, 2009 3:42 AM

m/45/165

great workout, 1st Daniel

21:45 as rx'ed with alternating grips on pullups
25 front, 25 rear each set

Comment #70 - Posted by: panger at September 17, 2009 3:53 AM

M 29/72/205

29:40

Comment #71 - Posted by: Forbesie at September 17, 2009 4:02 AM

m/41/5'6"/145

subbed 75# for thrusters

20:21

Comment #72 - Posted by: duane at September 17, 2009 4:08 AM

As R'xd
23.56
Great workout.

RIP Daniel.

Comment #73 - Posted by: H.E. 35 / 6'0 / 170 at September 17, 2009 4:13 AM

21:15

Comment #74 - Posted by: Nicholas at September 17, 2009 4:23 AM

m/197/38

scaled thrusters to 85 lbs. and 25 Pull Ups.
30:59

Comment #75 - Posted by: UD-ai at September 17, 2009 4:28 AM

#63

Use a barbell with 25# on each side (as rx'd..use less if your new, unfamiliar, etc.).
Standing with the barbell on your chest, go to a deep squat, come back up and press the barbell above your head with locked out elbows. Bring it back down to your chest (that's 1).

Comment #76 - Posted by: Grasshopper at September 17, 2009 4:42 AM

75% Jump PU, trying to neg as much as I could
Rest rx'd

20:20

Comment #77 - Posted by: KOA2 at September 17, 2009 4:44 AM

as rx'd

16:46

Comment #78 - Posted by: joecam at September 17, 2009 4:47 AM

This discussion about "to scale or not to scale" to get the benefits of intensity is not new.

#60 DiscGolfer recalled a Q&A session with Coach Glassman that has taken place at nearly every Level 1 cert I have been at.

I do not speak for CrossFit, or Greg Glassman, but I have spent a fair amount of time at the seminars as an attendee and as a trainer. Coach's answer of "yes" to DiscGolfer's question has been elaborated on in the past.

An athlete will derive benefits from doing Fran, at prescribed weights if it takes him 20 minutes or he uses PVC and virtual pull-ups and it takes him 1:31. In fact, someone with a 3 minute Fran will benefit from dropping it to #65 for a little faster time and will benefit from scaling up to #115 and weighted pull-ups and having it take 18 minutes.

The stimulus we are seeking in CrossFit is CONSTANTLY VARIED. We don't always need the super-fast, 3-5 minute smokedown WOD. We don't always need the 20 minutes of heavy lifting (ie Linda) and we don't always need the 15k run. We need to improve our work capacity across broad time and modal domains.

Scaling all "the girls" WODs to a load that can be accomplished in under 5 minutes is a mistake. And, it's not a mistake. Try it both ways. Our athletes need the variance.

What does seem to be a mistake is dismissing the benefits that can be gained by slogging through a WOD where the weight is very heavy for the athlete, assuming technique is still sound.

Comment #79 - Posted by: Dan D. at September 17, 2009 4:53 AM

28/6'8"/223

25:39

Comment #80 - Posted by: Stretch at September 17, 2009 4:59 AM

M/41/5'11"/185

As rx'd

25:22

Comment #81 - Posted by: nutfam at September 17, 2009 5:06 AM

My father was diagnosed with prostate cancer yesterday afternoon.

FGB IV just took on a whole new meaning.

Train Hard and Push Through "IT"!

Comment #82 - Posted by: JroCk-Virginia Beach at September 17, 2009 5:10 AM

19:42 as rx'd

Comment #83 - Posted by: Tyler Scott at September 17, 2009 5:18 AM

Dan D. beat me to the punch. In general, and I think this was Jeff Martin's point a couple of days ago, the appropriate choice when approaching the WOD is to aim for maximum intensity and to scale appropriately.

However, as Dan points out, there is a very clear benefit to slogging through a miserably long and heavy workout (see any version of the Painstorms).

In my opinion, if one has the time and if one can maintain form and if one can handle the load, the "Hero" WOD's are a good place to attempt to work through a long, arduous WOD as Rx'd. It's an honor thing, not so much a training thing, but one can certainly honor the memory of these men by scaling and flying through at highest intensity.

Rookie has thrown out a 17 min. "Daniel". That's your target so far. We'll see what Barry Cooper and the good folks in Louisville have cooked up for me this afternoon.
.
Cheers to all

Comment #84 - Posted by: bingo at September 17, 2009 5:18 AM

m/37/5'8"/180
20:22 w/85# back still sore from whatever caused it to go out. I hate getting old.

Comment #85 - Posted by: lawman698 at September 17, 2009 5:18 AM

JroCk- my heart offers prayers to you and your family. Be positive- your faith is what will keep you afloat in the next few stormy weeks. Love you! I will tuck your pops into my pocket and send him love whenever I think of it, kay?

Comment #86 - Posted by: Strong Lil Pony! at September 17, 2009 5:26 AM

m/35/153

"Daniel" as rx'd 16:32
A great workout for a great soldier!!

Comment #87 - Posted by: Shane Cross at September 17, 2009 5:29 AM

M/48/6'/183

21:27 rx'd

Comment #88 - Posted by: Richard at September 17, 2009 5:33 AM

took 2 cycles off and what a WOD to come back on. Daniel I hope I did you proud, it was slow but I made it through as r'xd in 28:42.
As I was logging my workout on noscrolls I puked my guts out. Felt great afterwards.

Comment #89 - Posted by: csp at September 17, 2009 5:46 AM

This going to put me on the floor for sure my weakness is endurance so this is gonna hurt.

Cheers

Comment #90 - Posted by: Zachers at September 17, 2009 5:53 AM

M/32/195

19.13

Comment #91 - Posted by: schaller at September 17, 2009 5:58 AM

m/20/6'0/170

24:16 as rx'd

Comment #92 - Posted by: joe at September 17, 2009 5:59 AM

1st time, 23:08
Next time - Don't hold back on thrusters

Comment #93 - Posted by: gs at September 17, 2009 5:59 AM

1st time for Daniel. Rx @ 24:36

Comment #94 - Posted by: gman at September 17, 2009 6:13 AM

RIP Daniel

Got to the gym, and the entire gym floor where I was going to run was taken by the current PLQ course on base. No where to run this AM, going back this afternoon to crush this WOD. Urgh. Was right pumped for it to. NOT subbing running for this hero.

Comment #95 - Posted by: Varp at September 17, 2009 6:13 AM

Dan D.............well said.

Comment #96 - Posted by: Deano at September 17, 2009 6:15 AM

First time for Daniel

Scaled: porch
35 pu
400m
21 x 75# thruster
800m
21 x 75# thruster
400m
35 pu

15:54

Comment #97 - Posted by: coyo at September 17, 2009 6:23 AM

19:42 as rx'd

Loved the workout. 29 pull-ups in a row (pr)

RIP Daniel

Comment #98 - Posted by: PJ NH at September 17, 2009 6:29 AM

Scaled:

Pull up to fail - 12 (then jump pullups)
40lb thrusters (no weights in house)

29:35

Comment #99 - Posted by: PhilM/m/40/6'3"/200 at September 17, 2009 6:30 AM

me:
35 pullups (per set), 70lb thrusters
21:26

beemer:
35 pullups w/ 40 lbs of assist (per set), 40 lb thrusters
26:30

Comment #100 - Posted by: jeglit (m/37/6'4"/220) at September 17, 2009 6:30 AM

M/37/220

24:24 bad time but had to stop and teach others how to properly do form...plus only did 25 Pullups..still working on pullups but feel great anyways...smoked!!!!!

Comment #101 - Posted by: RATB's at September 17, 2009 6:32 AM

24 minutes 24 seconds felt great always find a little extra to honour real heroes, thanks daniel and rest in piece.

Comment #102 - Posted by: English Scott at September 17, 2009 6:35 AM

did as RX'd, except for the pullups (can only do 2 real ones for now, so scaled down to 25 jumpers)

27:31

KEEP GOING!!!

RATB's


RIP SFC Crabtree

Comment #103 - Posted by: McBrizzle at September 17, 2009 6:43 AM

M/31/6'3"/205

As Rx'd: 18:14

Comment #104 - Posted by: Ben S at September 17, 2009 6:44 AM

bw 165

19:20 as rx'd

Comment #105 - Posted by: paulw at September 17, 2009 6:46 AM

did as rx'd, except for pullups (had to scale down to 25 jumpers 'cuz i can only eek out 2 real ones for now)

27:31

RIP SFC Crabtree

Comment #106 - Posted by: McBrizzle at September 17, 2009 6:48 AM

#60 (disc golfer) and #79 (Dan D):

Life is funny, isn't it? This whole thing started (for me, anyway) when someone posted something about how physics dictates that faster workouts are better than slower workouts. That didn't necessarily seem true to me, so I posted a question asking if it can't be just as worthwhile to 'slog through the prescribed weights,' as long as you are trying as hard as you are physically able.

"No," I was immediately told. "You don't get it -- Intensity is speed. The post is the essence of CrossFit. Everyone must go faster."

Now -- having repeated a workout and seen for myself that a faster workout does, in fact, produce exponentially greater power with scaled weights -- I'm asking for some thoughts on how fast is fast enough for 50 pull-ups.

Here, the general consensus of posters seems to be: "Just do pull-ups. Heavy weights are just as beneficial as scaled weights. CrossFit requires constant variety."

Truly, you can never win.

Anyway, I really am grateful for the responses. It takes time to post something, and that's cool of you guys. So, thanks.

I'm going to lift now.
--B

Comment #107 - Posted by: Bill at September 17, 2009 6:51 AM

26:44 pullups suck.....

Comment #108 - Posted by: Keith at September 17, 2009 6:55 AM

44 (Benny1 M):

Good idea, on the Brand X thing. At least one comment over there seems to suggest that the line between "too heavy" and "too light" may be somewhere around 20 minutes. Today, I'm going to shoot for that.

Thanks.

Comment #109 - Posted by: Bill at September 17, 2009 6:56 AM

stats from logsitall (Daniel is logged under activity "CrossFit Heroes").

Median all (rxd): 20:20
Media women: 21:45

brackets, info etc. at http://www.logsitall.com/ranking

-bp

Comment #110 - Posted by: bill patton at September 17, 2009 6:58 AM

m/29/5'11/168

rx 15:32

with faster thrusters I think I have about 2 more min I could cut off

Comment #111 - Posted by: Ian Mosher CFATL (aka Skittles) at September 17, 2009 7:01 AM

had to modify pull ups a bit
r1: 20 regular 30 jumping
r2: 50 jumping (can you say gassed)

22:01

I was shooting for under 30 minutes so happy with time. My running was weak so... I bet i could get this under 20.


m/32/6'6/242

Comment #112 - Posted by: thenine at September 17, 2009 7:01 AM

31:57

kipping pull-ups
76-lb thrusters
runs on 1% treadmill

Oof. First time with Daniel.

Comment #113 - Posted by: Joe M. 29/m/5'10"/145 lb at September 17, 2009 7:05 AM

m 6'1/ w 170/ age 20

rx'd

19:24

Comment #114 - Posted by: Sam Eaton at September 17, 2009 7:08 AM

as rx'd 22:51
Ouch!

Comment #115 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at September 17, 2009 7:12 AM

21:49

runs on a 'mill, but other than that, as Rx'd

Comment #116 - Posted by: rommel 27/5'8/157 at September 17, 2009 7:13 AM

29:21, wow that was painful.

Comment #117 - Posted by: DrewFit at September 17, 2009 7:16 AM

75% Jump PU, trying to neg as much as I could
Rest rx'd

Comment #77 - Posted by: KOA2

During a WOD is not the best time to do a whole bunch of negative pull-ups and is actually a known Rhabdo causer. Too many eccentric movements done at a fast rate can really tear those muscles apart. If you're going to do jumping pullups you should be pretty much pushing yourself down till you are at the bottom of the pull-up with legs bent. If you are going to do negatives with the pull-up, do them in a warm-up and do sets of 10 or so.

Comment #118 - Posted by: Mike at September 17, 2009 7:22 AM

I scaled the pushups for this one as I spent a good deal of time working on my kipping-pullup technique yesterday. It really helped, but limited me today.

35 PU
400M
21 Thruster w/95#
800M
21 Thruster w/95#
400M
35PU

20:11

Did 30 gravitron PU's at the end to make up the difference.

My first Daniel was awesome. I can't wait for next time. I'll be shooting for sub 17 next time.

Comment #119 - Posted by: Josh Sr. at September 17, 2009 7:27 AM

22:16 Puppy level

Comment #120 - Posted by: Scott at September 17, 2009 7:31 AM

JroCk - I'm sorry to hear about your father. My thoughts are with you, him, and your family.

Bill Patton - thanks for the median times. I now know exactly how much I suck. LOL

CFWU x 3

Daniel: 21:55 PR
(first time, so of course it's a PR)

5 min rest

5:50 for FGB one round 20 reps each exercise with burpees subd for rows (finished everything but burpees in 4 min so burpees took almost two minutes - yuk)

5 min rest

ring pushups 3 sets max reps with no pauses during reps
17, 20, 15 (approx. 2-3 minute rest in between)

m/43/5'5/162

Comment #121 - Posted by: drbeau at September 17, 2009 7:34 AM

sorry 'bout the double post. i think it's the network i'm on has a bad delay

Comment #122 - Posted by: McBrizzle at September 17, 2009 7:36 AM

As rx'd.

17:15

Comment #123 - Posted by: Gene @ Foundry CrossFit at September 17, 2009 7:42 AM

M/35/185
15:31
felt real good today

Comment #124 - Posted by: Paul K at September 17, 2009 7:44 AM

pony lil pony - You must have a great big pocket and an even bigger heart! thanks girl! Hope all is well with you and yours!

drbeau-cheers friend. The power of prayer and positive thoughts is a wonderful thing. It was what got us through our son being born 3 months premature back in april, prayer from family, friends and fellow crossfitters, which are all one and the same actually!

Train Hard and Push Through "IT"!

Comment #125 - Posted by: JroCk-Virginia Beach at September 17, 2009 7:44 AM

as rx'd: 17:19

broke first set of PUs to sets 25-15-10 (1:30), second to 20-10-10-7-3

Great Workout

Comment #126 - Posted by: RyanSheldon at September 17, 2009 7:45 AM

Did it in 20:26 but without the runnings. Don't find a place to run... Tried to sub Double Unders but my Jump Rope cracked...

But even without the running it is incredible hard to push the f***ing Thrusters. They kill me everytime!

Comment #127 - Posted by: NilsGermany at September 17, 2009 7:46 AM

F/22/5'9"/163

27:10*

*Used band for pull ups.
*65# Thrusters

Comment #128 - Posted by: Amanda at September 17, 2009 7:50 AM

As prescribed:

18:08

M/33/70/205

Comment #129 - Posted by: B Bowen at September 17, 2009 7:51 AM

24:10 75lbs thrusters

nothing like losing your first 25 pullups (one of biggest weaknesses) because stopwatch quit. So, I had to start over.

3 sets:
the Gironda perfect curl 60lbs
poor man shoulder horn 15lbs

Comment #130 - Posted by: jc at September 17, 2009 7:51 AM

I really love the hero WOD's, I always try to push to the Max, but these one's always seem to get the extra out of you. Today, it literally did get the extra out of me as I chipped by tooth whiile doing the thrusters. However,
AS RX'D
21:06
I think I would of finished under 20 had I not chipped my tooth. Plus, those last 50 Pull-Ups sucked pretty bad!

So, my chipped tooth goes to you Daniel, R.I.P. brother and thanks for the greatest sacrifice that you can give.

Comment #131 - Posted by: GregH at September 17, 2009 7:57 AM

26:41

Scaled to 56lb thrusters (61 would have been perfect scale for my body weight according to rx'd weight)

Dips subbed for pull-ups to rest my hands and work on dip strength/endurance. Did 1st 25 unassisted, then 20lbs assist, 2nd set of 50 was all 30lbs assisted.

HUGE adrenaline rush after this WOD - I am so addicted to crossfit...love/hate relationships...what a curse

Comment #132 - Posted by: Kristina F/26/5'3"/116 at September 17, 2009 7:59 AM

16:52 as rx'd. Last 50 pullups took me 2:52.

Comment #133 - Posted by: luna at September 17, 2009 8:05 AM

Done this hero workout with all my heart. My cousin is in afghanistan, i'll be back in 22 days.

19min39 ( with a cold to add to the pain)

Comment #134 - Posted by: 11381/29/m/5'7/155 at September 17, 2009 8:10 AM

WU 1.0 mi walk on treadmill
WOD
19:27

Comment #135 - Posted by: TJF at September 17, 2009 8:11 AM

Always a great day when you can do a Hero WOD

DH #7, Sept. 01, 2005, Baylough, Afghanistan.

19:33 as Rx'd

Comment #136 - Posted by: War Eagle at September 17, 2009 8:12 AM

25 minutes, hehe, Im new at crossfit! :P

Comment #137 - Posted by: Anton Nima Bagher Edlund at September 17, 2009 8:18 AM

30 yom, 185 lbs

18:22 (pr) as rx'd

Comment #138 - Posted by: Jeff Weltmer at September 17, 2009 8:22 AM

embrace the pain

Comment #139 - Posted by: A Paratrooper at September 17, 2009 8:24 AM

M/39/250/74"
29:22
Subbed standing rows with 100# barbel

Comment #140 - Posted by: Linwood Wright at September 17, 2009 8:25 AM

OPT is the man!! He's my inspiration...

Speal is the man!! He drives my ambition..

Jeremy Thiel is the man!! He is my motivation..

Greg Glassman is the man!! He is why I love life a little more than before..

Comment #141 - Posted by: nick at OTG at September 17, 2009 8:27 AM

Bill,

I didn't mean anything negative by my comment, I too am learning that Crossfit means different things to everyone. Currently, my take on it is to push as hard, as fast as possible. I figure the rx'd weights are rx'd for a reason, so I go with that until I can do no more. I would rather scale mid workout than stand around and wait for blood to come back to various body parts or lactic acid to clear up a bit, of course, but, it takes a very emotional moment (usually involving throwing up) to get me to scale. My wife did mention this morning as we were heading to the gym that I am lucky to be right on that cusp where to scale or not to scale is a matter of personal choice rather than necessity. Yes, I have my workouts where I seriously have to take a look at what I'm doing and what kind of benefit i'll get out of it (i.e. heavy fran kicks my tail all over the yard 'cause my core is lame).

I'll fall back on the ol' standby of just making sure my workout is continuously varied ;) -- first thing I read about crossfit thinking: "being able to survive through any situation presented to you"

19:23 w/ running up and down stairs (bumper platform and PU bars are in the basement)

Comment #142 - Posted by: Nick T (29m/73/190#) at September 17, 2009 8:30 AM

Westerlin,

Cool to hear your insight into the level 2 cert bro. Hope Omaha is still treating you well. I'm going for my level 2 cert in October, needless to say I'm excited to go up there and improve on my training techniques.

Comment #143 - Posted by: Aush at September 17, 2009 8:31 AM

In honor.

Had to Mod. to "Porch"- 35 Jump PU and 75# Thrust... Still brutal.
1:50pu/2:20r/2:31tr/4:10lr ->
3:03pu/2:09r/3:53tr<-
Total: 19:58 (65/76) PR Will try and increase reps/# next time.

Comment #144 - Posted by: Phoenix at September 17, 2009 8:32 AM

Broke thrusters to 7s.
Broke pullups to kip/jump

23:30 - great sweat!

Comment #145 - Posted by: Hale at September 17, 2009 8:37 AM

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups
19:55.6
pu where half Kipling half jumping

Comment #146 - Posted by: Eburley at September 17, 2009 8:38 AM

yay i get to do me today haha

Comment #147 - Posted by: foesublime at September 17, 2009 8:41 AM

m/24/175

25:20 as rx'd

Comment #148 - Posted by: carl castellano at September 17, 2009 8:44 AM

I had to do this one at home in the garage early morning. 7am. I felt great until I finished my 21 thrusters. ( which I did without stopping)
my first set of pullups I completed 30 reps without stopping. My last set of pullups I broke it up into 5 sets. I had to stop twice on the 800m (slacker)
My finished time 23:35
kirk rangel
aka tito
30yrs 188lb 5'8"

Comment #149 - Posted by: kirk rangel at September 17, 2009 8:45 AM

Thursday 17 Sep 09

500m row - 1:44(PR)

Dynamic stretching
Bergener WU w/45#

"Daniel"
PU's x 50
400m run
95# Thruster x 21
800m run
95# Thruster x 21
400m run
PU's x 50
As rx'd - 24:35

This WOD was a bear, thrusters are VERY slow as usual...demoralizing.

PT:
BRPZ x 10
Air Squats x 10
200m run
4 rnds - no time (1st of 15)

DU's - 4x10 - Inspired by Greg A, expecting this will increase Accuracy/Agility

500m row - 1:50

Comment #150 - Posted by: Mike at September 17, 2009 8:51 AM

Daniel must be one helluva guy. Damn this was hard.
19:21

Comment #151 - Posted by: Matty in E. WA. at September 17, 2009 8:57 AM

The little muffin had the best seat in the house for spectator viewing!

OPT is my husband's CrossFit Idol.

CFWUx3-no pull ups, squats only 1 round

"Daniel"

kipping pull ups
65# thrusters
runs outside

TIME: 17:00

My first time with this Hero WOD.

Go hard CF Athletes~pace yourselves.

Comment #152 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at September 17, 2009 8:57 AM

as rx'd, but with a lot of kipping on last set of pull ups....I'm gassed...19:48

Nap time....

Comment #153 - Posted by: docgator at September 17, 2009 9:03 AM

30 minutes, 70 lb thrusters...trying to work on my kipping, mostly did assisted pullups

Comment #154 - Posted by: RussA at September 17, 2009 9:03 AM

17:50
1:41 50 pu's kipped, 34 then broken
400m 1:52
2:47 95# thrusters 7/7/7
4:19 800m
2:35 95# thrusters 7/7/7
2:12 400m
2:22 50 pu's kipped 10/10/10/10/6/1/1/2
Runs much slower than last time but, done on the street not at the track. My thrusters were more like front squats with a press, wasn't able to get the explosive hip opening that I need.

Last time
18:45 as Rx'd
50 pu's kipped 2:20
400m 1:38
95# thruster 11/10 2:25
800m 3:53
95#thruster 7/8/6 2:50
400m 1:57
50 pu's 25 strict 25 kipped 3:42

Comment #155 - Posted by: Jim D. 48 yom 165# at September 17, 2009 9:09 AM

19:24 rx'd

(have a cold/not feeling the best)

Comment #156 - Posted by: DJ at September 17, 2009 9:10 AM

Row 500/1000 in place of run. 65lb thrusters

Time really sucked, but got through it.
29:30

Comment #157 - Posted by: SueAnne/f/49/5'6"/134 at September 17, 2009 9:10 AM

male 5/10 150 49yrs. Thrusters killll me for some reason. 26:59 as rx'd

Comment #158 - Posted by: Ron at September 17, 2009 9:13 AM

scaled to

9 - pull ups + 16 - jumping pull ups
1/4 mile on elliptical
21 - 65 lbs thrusters
1/2 mile on elliptical
21 - 65 lbs thrusters
1/4 mile on elliptical
2 - pullups + 23 - jumping pullups

16:20

Comment #159 - Posted by: rr81 at September 17, 2009 9:17 AM

First time doing Daniel and my 3rd week of Crossfit. Everything was Rx'd but the pull-ups. Had to do negatives and I practiced some kipping before i started. Those thrusters are killer! My shoulders were on fire!

I know kipping is the Crossfit default pull-up, but does anyone know if i should keep practicing them now, or keep doing negatives/jumping pus until i have gotten stronger? I can only do about 7 dead hang Pus right now, so i just wanted some input on what to do next time this workout comes around. Thanks guys, Crossfit is pushing my limits and I love it!

Comment #160 - Posted by: Nick B at September 17, 2009 9:21 AM

as rx'd, 65lbs

29:07

Comment #161 - Posted by: brittk at September 17, 2009 9:22 AM

CFW
DNC

Comment #162 - Posted by: Pete In Sun City at September 17, 2009 9:22 AM

Scaled to Pack. 31:03. Assisted pullups w/ 10-12 plates.

Comment #163 - Posted by: WR at September 17, 2009 9:24 AM

Holy Poop... ouch. Almost met pukie today.
28:07
Pull ups as RX'd (doing 100 slowed me way down)
55 lb Thrusters

Comment #164 - Posted by: Bryan CK M/22/135/5'10" at September 17, 2009 9:29 AM

m/46/177
rx'd 20:04 over 5 min. better than last time.

Comment #165 - Posted by: Troy at September 17, 2009 9:31 AM

24/f/5'6"/135lbs

22:30 w/ 65lb thrusters.

Comment #166 - Posted by: Katie at September 17, 2009 9:34 AM

CFWU- minus pu's
30lb thrusters
30lb assisted pu's

23:46

Comment #167 - Posted by: ~VERVE~ at September 17, 2009 9:34 AM

rx'd 21:30

Worked out at the campus recreation center and got some weird looks doing this one. I guess pushing yourself is not cool.

Comment #168 - Posted by: Steve H (M/25/65"/150) at September 17, 2009 9:36 AM

m/41/158

19:58

35 pull ups
400 meter run
21 thrusters 65#
800 meter run
21 thrusters 65#
400 meter run
35 pull ups

Comment #169 - Posted by: Brian at September 17, 2009 9:37 AM

18:24 rx

Comment #170 - Posted by: Jesse Emers 24/m/193 at September 17, 2009 9:38 AM

28/m/5'11"/182

as rxd:
17:36

RIP Daniel

Comment #171 - Posted by: Jon H at September 17, 2009 9:40 AM

mr pukie almost made an apperance as rx'd pull ups killed me last 20 where jumpers.

Comment #172 - Posted by: Matt at September 17, 2009 9:43 AM

29:05 w/treadmill runs

Comment #173 - Posted by: Travis W at September 17, 2009 9:47 AM

CG E-city Crew
Beidler as Rx'd 16:43
Leary as Rx'd 18:00

Comment #174 - Posted by: Corey at September 17, 2009 9:49 AM

20:03 Rx

Comment #175 - Posted by: GAC 26/M/6'4/185 at September 17, 2009 9:49 AM

m/39/5'8"/150#

RX'd UPSCALE W/105# Thrusters
18:54

Comment #176 - Posted by: ALAN K CROSSFIT TRIUMPH at September 17, 2009 9:49 AM

CFWU x3 (1/2 PU's)

WOD
:19::26

I took the boot off and rode the bike all out for :02 for the 400m & :04 for the 800m. If I was ablte to run I'd shave probably :03 minutes. Shared the bar w/2 others the last rd of PU's. (I got to the bar at :14). I did :18 last time, & I was healthy so I'll take this as an improvement.

Get some, Go again!

Comment #177 - Posted by: DJ at September 17, 2009 9:50 AM

47m, 205#, 6'0"
scaled to 25 pullups, 65# thrusters (otherwise RX) because my hamstrings are still tired from an extra intense Diane two days ago. (I'm on a different cycle than the main page, but I did take to heart the recent comments about reducing loads to increase intensity)

time: 14:04, first set of pu's unbroken, thrusters sets of 11-10, 8-7-6, then pu's 15-8-1-1. Definitely amped up the intensity, looking forward to a rest day or two, and man were my running legs sluggish today. And they're never fast.

Comment #178 - Posted by: Jim Evans at September 17, 2009 9:50 AM

M/6'1''/194

As Rx

Time: 18:39

Comment #179 - Posted by: Jeff in Phoenix at September 17, 2009 9:51 AM

Bill,

I am curious about your statement "exponentially greater power with scaled weights"

Can you provide the data for that conclusion ?

Intensity = power and more power = better results

How many times have we heard "Intensity is the independent variable most closely associated with optimizing favorable adapatation" (paraphrased)

That why I said I would tend to agree with Jeff Martin's opinions about intensity.

He wrote a great article about intensity on the affiliate blog about a month ago.

However it also occurs to me that if I always do 65 lb thrusters because it takes me 3 or 4 times as long to do 95 then it seems to me I have little chance of ever getting strong enough to do 95 which speaks to the point Dan D (#79) made.

Comment #180 - Posted by: Disc golfer at September 17, 2009 9:58 AM

M/42/178#

23:27 As Rx'd.
Broke the thrusters into three sets of 7 and the pull-ups into four or five sets.

Per Bill #18 et al.: Personally, I think going to failure is a great thing sometimes, but on a workout like this, with so much work do to AFTER the pull-ups, I avoid doing that. I find it's a balance, where you push yourself to fatique and oxygen debt without going beyond that.

This is really an internal thing, which everyone has to find out for themselves. And I disagree that standing under the bar waiting 20 seconds between singles fails to honor the hero. If that's the very best someone can do, then it really does honor the hero, because that's what it's about--not about meeting some external standard. Hell, if you have to meet some standard then what is that standard? Probably most of us would not meet it. The standard should be simply pushing yourself to your own personal limit.

Just my thoughts.

Comment #181 - Posted by: Steve Cole at September 17, 2009 9:58 AM

24/m/175

as rx'd

16:10

Comment #182 - Posted by: NickR at September 17, 2009 10:00 AM

almost as rx'd

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
400 meter run
8:49
ran a call
9:30
400 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

total time: 18:18

Comment #183 - Posted by: s2 at September 17, 2009 10:01 AM

21:56 as Rx'd

Comment #184 - Posted by: gary martins at September 17, 2009 10:02 AM

M/22/6'2/160

31:23 as rx'ed

Comment #185 - Posted by: SeanMerron at September 17, 2009 10:03 AM

M/35/176

Scaled -

20 p/u, then 10 kipping p/u
400m
21 x 80#
800m
21 x 80#
400m
20 p/u, then 10 kipping p/u

Not rx'd, but still sweat plenty!

Comment #186 - Posted by: BillB at September 17, 2009 10:03 AM

M28/175/72kg

Almost Rx, think the track was a little short of 400 meter, maybe 380.

16:56

Comment #187 - Posted by: Jess Hviid Skov at September 17, 2009 10:04 AM

14:33 as Rx'd

Comment #188 - Posted by: pelch at September 17, 2009 10:07 AM

32:17 as Rx

Holy Puke!

Comment #189 - Posted by: Ryan 24/175/5'10 at September 17, 2009 10:09 AM

18:30 as rx'd

Comment #190 - Posted by: mrjling at September 17, 2009 10:12 AM

F/34/123--PAC Gym

24:22
Sub'd 20# & 30# thrusters
Gravitron 45-55# assistance

Comment #191 - Posted by: Spy at September 17, 2009 10:13 AM

20:46 with my girl jessica. the weather was bad-ass and had a great workout partner..makes things more fun.

Comment #192 - Posted by: JenC at September 17, 2009 10:14 AM

23/m/200/5'10

Subbed 33 30#(each hand) dumbbell thrusters for not having access to barbell. Took 95#x21 reps and took that as the total number of pounds lifted over head and divided it by 60#(the weight I was going to use) and found I had to do 32.25 reps to lift the same amount of weight.
Run and PU's as RX'd
Time 20:46

I need to start doing a longer warm up when I work out at 6am...

Comment #193 - Posted by: Travis at September 17, 2009 10:17 AM

21.43 as rxed (pr)
22.25 last time

Comment #194 - Posted by: Kyle A. at September 17, 2009 10:21 AM

20:33

dropped down to 80# thrusters

Comment #195 - Posted by: Shomberg M/19/66"/145# at September 17, 2009 10:27 AM

WOD with 30 Pullups each time in lieu of 50 Pullups

19:41
Good Workout

Comment #196 - Posted by: dyagg at September 17, 2009 10:29 AM

I was there today

Rxd 15:39

Comment #197 - Posted by: Kenny/37m/ 200 at September 17, 2009 10:33 AM

m/222lbs/24yrs

17:00...as rx'ed

the last set of pull-ups took over 3 minutes, but I did get a pr on the first set of pull-ups...27

1st 50 pull-ups in 2:15
1st 1/4 mile @ 11 mph
1st 21 thrusters w/ 95lbs unbroken
1st 1/2 mile @ 9 mph
2nd 21 thrusters broken 11/10
2nd 1/4 mile @ 11 mph - 7.5 mph...gassed
2nd 50 pull-ups horribly broken in 3+ minutes

Comment #198 - Posted by: Matt Dawkins at September 17, 2009 10:33 AM

As Rx'd - 22:51.

Ouch.

Comment #199 - Posted by: Michael m/46/5'9"/175 at September 17, 2009 10:34 AM

as rx'd: 22:43

Comment #200 - Posted by: steeliekid M 40 175 67" at September 17, 2009 10:34 AM

21:48 with my girl jessica. great weather!

Comment #201 - Posted by: JenC at September 17, 2009 10:37 AM

21:47

Comment #202 - Posted by: magnus 23/5'8"/155 at September 17, 2009 10:39 AM

m/19/6'1/175

as rx'd, 24:20

Comment #203 - Posted by: ericthered at September 17, 2009 10:40 AM

22:57 as Rx'd

Comment #204 - Posted by: Scott Albright m/36/5'9"/315 at September 17, 2009 10:44 AM

25/m/5'11"/208ish

18:21 rx'd...RIP Daniel

Comment #205 - Posted by: Nickosaurus at September 17, 2009 10:44 AM

42/m/155
subbed 85# thrusters because it was the heaviest weight i could find,
22:39
pukie was trying to visit

Comment #206 - Posted by: mhollis at September 17, 2009 10:45 AM

24:38
Should have gone faster..wonder if some how I am mentally handicapping myself?? Strengthen the mind!!!

Comment #207 - Posted by: Gabriel Wright at September 17, 2009 10:45 AM

#154
I agree with you on the thrusters it seems like the FS from the other day affected my thrusters kind of muting the explosion.

Comment #208 - Posted by: Gabriel Wright at September 17, 2009 10:47 AM

6.0/175#/27m

Modified to make it heavier:
25 Pullups with 35#
400m Run
12 Thrusters 135#...etc

27:27

I need a speed board next to my weights

Comment #209 - Posted by: (R)evolutionaryThinker at September 17, 2009 10:48 AM

19.15 sub 45# thrusters
wu=30 min lvl 8 stairs home. ROM on pullups needs work at bottom, went for speed cause tired and soar.

Comment #210 - Posted by: gregev at September 17, 2009 10:50 AM

3 month CF newbie and First time posting for WOD...

Rx'ed
75# thrusters
Assisted Pullups 50reps
13:52 and another 3 laying there wondering what the hell is wrong with me:D

Just wanted to share with everyone that the past 3 months with practicing and actually doing CrossFit has been an amazing experience. I have been a CF junkie for much longer but always looked at it more from a coaching perspective but I decided to get off my ass and actually do it!

The biggest paradigm shift happened 3 weeks ago during/after attending the CF Endurance cert with Brian Mackenzie and Crew at Coach Blauer's facility in VA Beach. The change in my nutrition coupled with just F'n doing it has totally transformed my mental, emotional and physical being... sorry didn't mean to get holistic...

Anyway, when first looking at this one I was really nervous...lol But just went for it and surprised myself and I can accredit it to my improved diet, CF, and practicing the POSE running definitely kicked in during this WOD.

Thx CF!!

Comment #211 - Posted by: AkaX at September 17, 2009 11:02 AM

Sub Dead Hang Pullups for Pullups
Everything else as RXed

~33:00

Comment #212 - Posted by: Matt Gilson at September 17, 2009 11:02 AM

2nd complete crossfit workout! Major broken. 35:00 min Completed 50 pull up (x2) on gravitron with as little assist as possible (still tough). Completed all runs. Completed all reps of thrusters with bar only. Will continue to grind through, improve and succeed!!!

Comment #213 - Posted by: mcohen at September 17, 2009 11:04 AM

23:02 - as close to rx'd as I could do at my house. rigged up a pull up bar last night in my basement - never leave a girl who is obsessed with CrossFit unattended with unlimited access to power tools and just enough mechanical know how to be dangerous. :) Anywho, that worked great - but I am working out at my house and I have a 600 meter trail. I ran that every time since I didn't know where 400 or 800 meters was - didn't want to cheat anywhere. Thrusters kicked me today. Could be 'cuz we did lots of lunges yesterday - just a thought.
RIP Daniel - thank you so much for your sacrifice!
Scrat
F/37/125/5'9"

Comment #214 - Posted by: Scrat at September 17, 2009 11:09 AM

M/26/140/5'11"

22:42
Pretty sure I pulled both my inner thigh muscles during the first set of thrusters(running was slow after that). Can barely walk and it hurts just to stand.

Comment #215 - Posted by: Jon at September 17, 2009 11:10 AM

keenan/m/39/73/208

Warm up:

800m schlep (taking my 45# kb's from my office to the pt field), 1 x CFWU, stretches.

Main:

20:44

Subbed 45# kb's for 95# bar on thrusters.

Otherwise as rx'd.

Comment #216 - Posted by: John at September 17, 2009 11:11 AM

21:36 rx'd

Comment #217 - Posted by: B-Mo 6', m,32,198 at September 17, 2009 11:11 AM

Yesterday:

Row 500m
80# PP x 21
Row 500m
PP x18
Row 500m
PP x15
Row 500m
PP x12
= 16:35, PR

Today:
“Daniel”, 65# thrusters, asst pull ups = 19:30

Ugh, my pull ups were horrible. I spent more time on those than anything. They are my nemesis on their own, and I have some calluses that need some TLC and on every pull up, I could feel it in my toes. Ow.

Tomorrow is a rest day for me. Ahhh- I am tired out these days so need it.

Cookie- AWESOME JOB! I saw your post on the kipping pull ups! Yay!!!! That’s awesome!

Erin

Comment #218 - Posted by: in8girl at September 17, 2009 11:12 AM

Q: Who's the chubby dude on the front page of the site throwing the scottish hammer with sketchy technique?

Comment #219 - Posted by: Walter at September 17, 2009 11:12 AM

Posted this on the affiliate blog as well:

For the affiliates out there, interesting article at the bottom of page E1 of the NY Times today about how group training leads to increased training intensity and improved performance. Perhaps a blinding glimpse of the obvious for this crowd but ties in nicely with Crossfit training philosophy.

Comment #220 - Posted by: CPP at September 17, 2009 11:14 AM

"Daniel":
50 Kipping Pull-up (50)
400m Run
21 Thruster/42.5kg (21)
800m Run
21 Thruster/42.5kg (17+4)
400m Run
50 Kipping Pull-up (10+10+10+5+5+5+5)

14'07"

Comment #221 - Posted by: Lacee-www.hardtraining.blogol.hu at September 17, 2009 11:16 AM

m/26/5'11''/177

22:18

kipped first 35 pu's, in broken sets, first 18-20 unbroken i believe, jumped last 15, thrusters as rx'd, many broken sets on last set of pu's, jumped last 25, pukie tried to visit me twice today, and was almost successful on the 800!!! slowed down, kept my breathing going, fought him off....

Comment #222 - Posted by: Trevor Brown at September 17, 2009 11:16 AM

Thruster weight as Rx'ed
Kipping pull-ups, chin above bar
Rep Scheme: 25-400-10-800-10-400-25

15:37.

Shoulders still feel a bit of tightness and weakness. Not bad for 12 weeks post-op for a 3-anchor labrum fix!

Comment #223 - Posted by: Herm at September 17, 2009 11:18 AM

20:30

Made first round of PUs in two sets: 35/15
Then cameth the sucking of the wind.
Ouch.

Comment #224 - Posted by: John m/165/68"/40 at September 17, 2009 11:18 AM

14'07"

Comment #225 - Posted by: Lacee-www.hardtraining.blogol.hu at September 17, 2009 11:21 AM

First time doing Daniel. 32/m/178
18:41, as R'xd (used a treadmill, not first choice).

Comment #226 - Posted by: Rob Barrese at September 17, 2009 11:22 AM

SUB 80# pd (t)
1% on tm
SUB 75# th

27:02

Comment #227 - Posted by: Ticotexas M/39/69/150 at September 17, 2009 11:25 AM

Nate -
as rx
34ish...cant remember

Comment #228 - Posted by: The Jansen Family at September 17, 2009 11:26 AM

Used 40# DB's for the Thrusters.

18:54

Comment #229 - Posted by: TJO at September 17, 2009 11:29 AM

49/m/5'8"/180

26:00

scaled to 40 pull ups and 85# thrusters

Comment #230 - Posted by: Larry C. at September 17, 2009 11:36 AM

26.57 as Rx'd

20/m/5'11"/163

Comment #231 - Posted by: Logan S at September 17, 2009 11:37 AM

Brand X Porch Level

35 Pullups
Run 400m
21 Thrusters, 75#
Run 800m
21 Thrusters, 75#
Run 400m
35 Pullups

23:15 (had to transition to track upstairs)

Comment #232 - Posted by: sdt at September 17, 2009 11:40 AM

First time trying Daniel and I really sucked! Had about 1 min transit time each way to and from the runs due to bad gym exits. Scaled Thruster to 80# but rest was Rx. Last set of PU really took a long time - got 18 then could only get 4 or 5 at a time before my grip failed.

CFWU - Shoot BBall for 10 min.

50 PU - 17/9/8/6/6/4
400m (went about 500m)
21- #80 Thrusters 12/9
800m run
21- 80# Thrusters 11/8/2
400m run
50 PU - 18/6/5/4/5/4/5/4

Tasted a little puke coming up right at the end.

43 minutes - SLOW!

Comment #233 - Posted by: Sting m/44/69"/160 at September 17, 2009 11:40 AM

m/36/214/5'11

As rx'd
26:58

First time doing this one.

Comment #234 - Posted by: Keith M at September 17, 2009 11:43 AM

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

As RX'd: 29:19

Comment #235 - Posted by: Jeff F 37/M/5'10"/173# at September 17, 2009 11:43 AM

Around 22:00. I had my stopwatch and thought I pressed start but when I finished it was still on zero. It was around 22 give or take a few seconds or minutes.
As rx'd

Comment #236 - Posted by: SB at September 17, 2009 11:45 AM

#219~ Herm, nice work!

COOKIE~ I did not see your pull up post, but CONGRATS to you girl-rock on sista!!

Comment #237 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at September 17, 2009 11:48 AM

M/26/66"/150

As RX'd 17:52

Comment #238 - Posted by: RynGbsn at September 17, 2009 11:52 AM

43/5'9/m/181
It's bin awhile.
As required
12:42

Comment #239 - Posted by: bruce from brampton fire at September 17, 2009 11:56 AM

20:45
Sub'd 500M Row for 400M runs and 1000M Row for 800M run. Else as Rx'd

Comment #240 - Posted by: Alan at September 17, 2009 11:57 AM

22/M/5'9''/155

Time: 21:50

Comment #241 - Posted by: MarcusC at September 17, 2009 11:58 AM

33/m/165

cfwu x2

as rx'd 27:50 first time doing this wod

Comment #242 - Posted by: Karim saoud at September 17, 2009 12:01 PM

21:34

After 1.5 yrs off CF I am desperately trying to do these workouts again. First post since july ' 07

Did 35 p/u's instead of 50, o/w as rx'd.

Comment #243 - Posted by: bradw at September 17, 2009 12:03 PM

M/29/72"/177

As RX'd -- 34:16

I avoided the temptation to do jumping pullups. The first set of 50 pullups took over 14 minutes. After the first 20 or so, they were all kipping pullups. I also did the 400m runs on a Woodway machine. That hurts my time too. My normal 400m time is around 1:30. On a Woodway it is 3:00(+).

Some of the times on here amaze me.

Comment #244 - Posted by: pjdaigle at September 17, 2009 12:05 PM

Daniel as rx:
Time: 20:46

Comment #245 - Posted by: joshua nelson 20/5'9/m/170 at September 17, 2009 12:08 PM

For everyone that has been to a Level 1 certification, what are your opinons on when or if someone should taper training?

I'm headed to Lurgan, Northern Ireland next weekend and want to make sure I'm fresh for the cert.

Thanks in advance.

Anthony

Comment #246 - Posted by: anthony at September 17, 2009 12:10 PM

29/m/187

19:38

Subbed 500/1000/500m rows for the runs.

Comment #247 - Posted by: Esteban - CrossFit Nasti at September 17, 2009 12:10 PM

25:57
hotel gym
runs on treadmill
two 50# dumbells for thrusters
subbed 50# dumbell pullovers(supine) for pullups

Comment #248 - Posted by: Ken M/45/5'11"/185 at September 17, 2009 12:12 PM

Taking this cycle off due to upcoming 3 day schedule plus it's been a while since I took a rest. Never done this WOD so I'm a bummed I can't try it.

See you all next cycle

Comment #249 - Posted by: Ransom at September 17, 2009 12:14 PM

M/40/6'0"/167lbs

23:26 as rx'd

Comment #250 - Posted by: MattyB at September 17, 2009 12:15 PM

m/21/157lb/69''

What a workout. The Amry Rotc was having an instruction session right next to my workout. I think I scared them

as rx'd 20:34

Comment #251 - Posted by: Christian Elwood at September 17, 2009 12:15 PM

M/40/6'0"/167lbs

23:26 as rx'd

Comment #252 - Posted by: MattyB at September 17, 2009 12:15 PM

16:33 Rx
Laps are about 430m rather than 400m so a little extra running. Felt like I was dragging bad throughout the workout so should have a minute or two to cut off it next time around.

Comment #253 - Posted by: Eric at September 17, 2009 12:17 PM

16:15 with CTB pull-ups

Did the first 35 pull ups unbroken which matches my PR, felt like I could have gotten over 40 if I was trying to max out. Both sets of thrusters unbroken.

Comment #254 - Posted by: ZachM_PantherCF_71''/190 at September 17, 2009 12:18 PM

SCRAT- you sound like me! Goat says I need adult supervision in the gym, public parks, the beach etc. I am 8 yrs old on the inside, just happen to be 30yrs older on the outside! God help me if I were to use power tools. Poor Goat, he is 97 yrs old on the inside LOL

So on that goofy note: I messed up- ARGH! and thought there were only 2 runs :( I had just texted the old man (Goat) with my time and how I scaled it, panting on the floor of the gym, happy that I hadn't induced an asthma attack. When I realized in dismay that I cut the WOD short, I cursed, picked myself up and bolted out the door. I was annoyed and thus ran too fast. So my buddy exercise induced Asthma decided to stop by. 2 hrs later, lungs still have a lil whistle. Sigh.....


35 Pull-ups Kipped with band
400 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
35 Pull-ups
800 meter run

20:16
I wonder if I should have done it, because I am battling a sinus infection. I think I will be resting with ya tomorrow, in8girl.

Comment #255 - Posted by: Strong Lil Pony! at September 17, 2009 12:19 PM

29:16
45lb thrusters

Comment #256 - Posted by: CC at September 17, 2009 12:22 PM

M/41/5'9"/195
CF born 15 Sep 09

'Daniel'
38:27
Pull-ups
3,3,3,2,1,1/ 30 sec to 1min rest btwn sets
1min rest
400mtr run
1min rest
95lb Thrusters (8)
1min rest
800mtr run
1min rest
95lb Thrusters (8)
1min rest
400mtr run
1min rest
4,2,1,1/ 1min rest btwn sets

Goal to complete as rx'd by March 2010.
3-2-1 go!

Comment #257 - Posted by: fsc1968 at September 17, 2009 12:22 PM

Daniel as rx’d, 15:52. Runs on tread, kipping pullups in sets of 10. First round of thrusters unbroken, second round not so much.
Warmup: DU practice, got up to 10 consecutive. Warmdown: easy sta. bike.

Comment #258 - Posted by: Kamper/M/45/74"/200 at September 17, 2009 12:22 PM

as rxed

19:00 even

Comment #259 - Posted by: Fat Tony m/5'3"/148/29 at September 17, 2009 12:23 PM

41/m/176cm/73kg

No place to run, so I sub'd double unders.

For time:
50 Pull-ups
50 Double unders
95 pound Thruster, 21 reps
100 Double unders
95 pound Thruster, 21 reps
50 Double unders
50 Pull-ups

19:01

First fifty pull-ups unbroken.

Comment #260 - Posted by: Memuc at September 17, 2009 12:34 PM

scaled

21:10

Comment #261 - Posted by: bryar25/70"/195 at September 17, 2009 12:40 PM

19:57 as rx'd

My Trainer - Russell Berger, ( came in third on the 7K run in the games) just did this WOD in 11:38. WOW.

Comment #262 - Posted by: Daniel Byrne at September 17, 2009 12:40 PM

BWT 212

25 pullups instead of 50.

18:13

Comment #263 - Posted by: Samuel M/27/6'3" at September 17, 2009 12:46 PM

first time doing Daniel. my name is the same so its was even more of an honor getting my butt kicked.

as rx'd

18:03

Comment #264 - Posted by: dw m/25/5'8/165 at September 17, 2009 12:49 PM

m/38/195/6

BrandX Pack scaling:

25 pullups
400m run
21 65# thrusters
800m run
21 65# thrusters
400m run
25 pullups

18:30

God Bless You, Daniel

Comment #265 - Posted by: jsr at September 17, 2009 12:51 PM

* subbed 20# wall ball shots to a 10' target for the thrusters

TIME- 13:07

* first set of 50 pull ups unbroken, second set broken 25/25
* both sets of wall balls broken 15/6
* really felt the effects of yesterday's bad eating!

Comment #266 - Posted by: MarcusG 5'9" 165 at September 17, 2009 12:52 PM

17:50

as scaled:

50 assisted/jumpin hybrid of pull-ups
400 m run
42 thrusters with pvc
800 m run
42 thrusters with pvc
400 m run
50 assisted/jumping hybrid of pull ups

first torn callous!! yeah!!


Comment #267 - Posted by: bertS at September 17, 2009 12:54 PM

Thank you, Daniel.

Tough workout on an empty stomach. Had to switch a few things b/c if gym traffic:

Warm up - 500m row, 2x Burgener Skill based + CFWU
50 jumping pullups - i have real pullups, but not 50. And I don't kip yet.
500m row - no open treadmill
25 95lb thrusters
800 run - 10mph - almost met pukie, although i ran at this all the time. Sign of a good workout.
25 95lb thrusters
50 jumping pullups - treadmills and rowers full
400m run - 10mph - felt better this time

Good workout. Just under 30mins.

Comment #268 - Posted by: mr blue at September 17, 2009 12:56 PM

27:30 that was rough..pullups were completely broken...but i pushed through..

Comment #269 - Posted by: Gunney0369 at September 17, 2009 1:04 PM

20:29

RIP

Comment #270 - Posted by: kg at September 17, 2009 1:04 PM

m/48/184/70"

As required 31:15. Good workout! Well named!

Comment #271 - Posted by: ctt at September 17, 2009 1:06 PM

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

As RX'd" 18.53

pull-ups were crushing

Comment #272 - Posted by: nganga at September 17, 2009 1:07 PM

m/26/210/70"

as r'xd

13:26

Comment #273 - Posted by: andrewdoc at September 17, 2009 1:07 PM

First workout @ home with my husband today.
Didn't have a pull up bar anywhere so we did 50 burpees with a pushup instead. For the thrusters we used dumbells that we have here at home instead of the bar. Already had both 400m and 800m mapped out here near our house. Should have done this earlier in the morning when it was cooler--but still finished the workout anyway! Feels great.

Comment #274 - Posted by: Britt-Marie Trace at September 17, 2009 1:07 PM

First Time:

29 min. as Rxd

Comment #275 - Posted by: Stephen M/27/5'11"/200 at September 17, 2009 1:08 PM

M/32/6.25'/1170

As RX'd .. 14:26 ...Pffft .. A piece of cake, you guys are out of shape, hardly broke a sweat.

Comment #276 - Posted by: Stud Muffin at September 17, 2009 1:09 PM

back after two weeks off with cough. this hurt

kipping pull ups on rings, otherwise as rx'd

time: 27'58

Comment #277 - Posted by: ccfeldt at September 17, 2009 1:09 PM

as Rx'd -- 16:24

exactly 3:30 faster than last time in February. Definitely felt an improvement on the thrusters, much more staying power.

Comment #278 - Posted by: BJS - M/6'0/180 at September 17, 2009 1:13 PM

No joy for me in Louisville. Tweaked my back doing an unfamiliar but reasonable exercise as part of a Coach B Oly program with Barry. Nothing serious, but had to pull the plug on the workout.

Fun meeting and chatting with Barry though!

Comment #279 - Posted by: bingo at September 17, 2009 1:13 PM

used 45lb dbbells and had my 4 year old son in his jogger for all runs.

18:10

Comment #280 - Posted by: troy at September 17, 2009 1:16 PM

I had to do this one because I'm a Daniel too and I needed to honor this hero. Been doing CrossFit for a couple months to the best of my ability and this is my first post.

First 25 pullups deadhang then switched to gravitron, otherwise as rx'd: 34:10

Comment #281 - Posted by: ds M/36/6'0"/165 at September 17, 2009 1:20 PM

Hey Stud muffin, guess you need to work harder, a couple other times faster than yours..pfft.. aint nuthin. Keep up the solid work.

Comment #282 - Posted by: troy at September 17, 2009 1:20 PM

22:53 #75 on thrusters

Comment #283 - Posted by: Raph at September 17, 2009 1:23 PM

m/178cm/89kg/33y
as Rx'd
21:31

Comment #284 - Posted by: gepeto at September 17, 2009 1:26 PM

26/m/5'11"/177
as rx'd
24:00
Felt pretty good. Nice ripped hands.

Comment #285 - Posted by: justaman - liberty sc at September 17, 2009 1:27 PM

as rx'd

28:49

Comment #286 - Posted by: Adam W 40/M/5'7"/170 at September 17, 2009 1:28 PM

stoped at 30min
got to 22 pull-ups in the last set

Comment #287 - Posted by: Szilárd at September 17, 2009 1:28 PM

WOD #11
50 Pull-ups
400 meter run
40kg Thruster, 21 reps
400 meter run
40kg pound Thruster, 21 reps
400 meter run
50 Pull-ups
34:38

Comment #288 - Posted by: FB at September 17, 2009 1:28 PM

27:55
scaled down to 75# thrusters

Comment #289 - Posted by: irro at September 17, 2009 1:29 PM

SSSSSSSSSSSSSSSSS

23-230

wod as rx'd

20:50

SSSSSSSSSSSSSSSSS

Comment #290 - Posted by: Sam L at September 17, 2009 1:29 PM

WOW my ribs are kiling me. made pullups really difficult but still got er done as RXD. 36:30 on the time had to break up the pullups big time. left side is bruised pretty badly. running sucked to all the bouncin killed me i wanted to puke from the pain but still loved every step i took.

jROCK: I have lost both my folks to this dreaded disease all you can do is be strong and there for him. At 31 years old i feel really short changed by losing my mom n dad but my faith, my children and crossfit have helped me to adjust to life as it is now. my mom always took the approach to her illness as "living with cancer" even though she was terminal from the start. i think of her approach every day when life gets tough. just be his friend and love him so if he does leave its with a smile. We'll pray for you here in florida bud. Keep your (and his) head up.

Comment #291 - Posted by: J-Bird at September 17, 2009 1:30 PM

33m/5'10"/185#
22:52

Comment #292 - Posted by: 611 at September 17, 2009 1:34 PM

Getting back in shape. First Crossfit workout. Kicked my butt! Skipped the 800m.

50 pull ups (assisted)
21 65lb. thrusters
400m
21 65lb. thrusters
400m
50 pull ups (assisted)

25 min

Comment #293 - Posted by: Dolph at September 17, 2009 1:34 PM

m/39/192/77"

17:51 scaled at the end for pullups to 30. I physically could not kip/flip/pull/jump(high bar) any more to get another one out.

Ended last 400M at 13:00
25 pullups after that at 15:51
30 pullups at 17:51

capped it off 30 mins later with a 2 mile run with the wife getting her ready for her first 5K in over 10 years. I am excited for her.

Later

Comment #294 - Posted by: Another Todd at September 17, 2009 1:35 PM

46/m/70 kg
3xCFWU, reduced PU:s
"Daniel" as rx'd, time 38:09

Comment #295 - Posted by: AndersI at September 17, 2009 1:39 PM

took me a full 40:00 to get through it. I started the thrusters as Rx'd, and after 7 and my back feeling like it was getting injured not sore, I took it down to 65#. Maybe that's a good way for some people to try the high intensity and also get some speed the same time. Break it with weight. The key is push yourself hard whichever way you hit it. I have terribly weak shoulders, but I tried for heavy anyways.

Comment #296 - Posted by: Jordan at September 17, 2009 1:40 PM

Day 4 of hybrid CF Wichita Falls strength + mainsite WOD 6-week cycle. Do CFWF strength and keep .com WODs to 10 min or less on strength days.

Deadlift 1,1,1,1,1
395, 395, 395, 405, 415

1/2 Daniel:
25 pullups (kipping: 12, 8, 3, 2)
Run 200m
11 thrusters 95#
Run 400m
10 thrusters 95#
Run 200m
25 pullups (kipping, 10, 5, 3, 1's)

10:05

Comment #297 - Posted by: Benny1 M/40/74"/220 at September 17, 2009 1:40 PM

about 32 min as rx'd

had to stop a few times to talk about crossfit with some globo trainers. so probably more like mid to low 20's.

Comment #298 - Posted by: Eric/M/24/207/6'2" at September 17, 2009 1:41 PM

32/M/5'6/165
Time 27:50 NO EXCUSES

This Friday marks my first month doing CrossFit (Which I friggn love BTW).

As far as the debate on scaling the "Hero" workouts, or standing under the bar for 20 sec "isn't honoring the Hero", I personally feel is a bunch of garbage.

As a former Army Ranger (2/75 RGR RGT, 5 yrs), I've seen and delivered MANY, MANY smokings to young Rangers that pushed their hearts out to even wear a scroll/beret or a Tab and push even more for the person next to them. Because they had to take a little breather from muscle failure or clear up that closing tunnel vision in their head doesn't make them less of a person...unless they quit.

Some might think I'm just a cherry because of my time in CrossFit...whatever, but as far as I'm concerned, particularly the "Hero" workouts are a Standard and standards shouldn't be compromised unless there is a specific physical ailment.

So long as you go balls out on it (proper form of course) and complete the standards given who gives a rats a$$ what your time is. The next time you'll improve. The Standard was for time...not "Do this in 20minutes". You have a gazillion WOD's to scale on, why compromise this one?

Don't forget these "Heroes" are highly trained and physical monsters that put together some viscous workouts to better prepare themselves for their jobs. Expecting everyone to complete this WOD in blistering times is unrealistic unless you have been Crossfitting your a$$ off or train in the same company of these great men we call "Heroes".

I'm not saying there is no room for science, physics and intelligent debate, but when a "Hero" WOD pops up, for the Heroes sake, for one dam day, put away your medical journals, college math books and Popular Science mags, grab some intestinal fortitude and go get you some!

RLTW!
Big O

RIP SFC Crabtree

Comment #299 - Posted by: Big O 2/75 at September 17, 2009 1:42 PM

M / 33 /157 / 5'8"

20:25
Did the Porch scaled vers. 35 - 400 - 75# etc..

Wow I can hardly type, my forearms are so tight...
WOW, every one of these workouts is a whole new experience and different kind of challenge. Thanks again for these!

Comment #300 - Posted by: radixhound at September 17, 2009 1:42 PM

26:41 as rxd

Comment #301 - Posted by: Shannon Carr at September 17, 2009 1:43 PM

27:30 machine assisted pull ups

Comment #302 - Posted by: luke Pettigrew m34/5,10/150 at September 17, 2009 1:44 PM

btw: 155

17:37 as rx'd

Comment #303 - Posted by: seth c at September 17, 2009 1:45 PM

CFWU X 3 (minus pull-ups)
as rx'd 17:57

Comment #304 - Posted by: Casey at September 17, 2009 1:45 PM

m/27/202

As Rx'ed

27:59

Jeff, you are an animal. I hope to achieve your level of fitness one day!

Comment #305 - Posted by: Brent in Naples at September 17, 2009 1:46 PM

39m/6/187

17:38

Comment #306 - Posted by: #42MARQ - CrossFit Bucks at September 17, 2009 1:50 PM

Wow what a workout!

35:00

Comment #307 - Posted by: GWW M/44/72"/215 at September 17, 2009 1:54 PM

15:45

Chin over bar kipping pullups (no breaks on round 1, 30-5-5-5-5 for the second round. Grip fried after first round)

Runs as Rx'd

65# Thrusters (shoulders and triceps destroyed after yesterday's benching. Breaks as needed)

Comment #308 - Posted by: Kelly Moore 46/F/5'/114# at September 17, 2009 1:54 PM

50 Pull-ups
400M Run
12 Thrusters 115lbs
800M Run
12 Thrusters 115lbs
400M Run
50 Pull-ups

13:30

Comment #309 - Posted by: Mitch Herig at September 17, 2009 1:56 PM

m/175/5'7"/30

As Rx'd:
26:42

the heat was tough.

Comment #310 - Posted by: Oscar at September 17, 2009 2:00 PM

Scaled to 25 pull ups. Thrusters were at 75 lbs. Runs a Rx outside.

Time 14:48

Fist shot with Daniel. Hated it until I was done. Great Workout

Comment #311 - Posted by: Madman at September 17, 2009 2:00 PM

This was a tough one. Scaled down to 25 pullups and 45 lb thrusters. Everything else as RX'd. No watch to time - just glad I finished.

Comment #312 - Posted by: Morgan Polotan at September 17, 2009 2:04 PM

CFWU x 1

W.O.D. as rx'd in 21:01

Comment #313 - Posted by: Thomas Baklayan at September 17, 2009 2:05 PM

As RX'd. Runs done around upstairs basketball courts, 3x for 400m and 6x for 800m. First round PUs 40-2-8 (oops), 2nd round at most 15 at a time. 1st round thrusters were 9-6-6, 2nd were 12-5-4.

Comment #314 - Posted by: R.Lee_Seattle at September 17, 2009 2:09 PM

22:35

30 pullups
30# dumbell thrusters
first run was outside, then the bottom fell out
2nd and 3rd runs on a treadmill at 2% and 7 min miles

Comment #315 - Posted by: Matthew at September 17, 2009 2:10 PM

Forgot to post time. 18:20

Comment #316 - Posted by: R.Lee_Seattle at September 17, 2009 2:16 PM

cfwu x 3 (+3x30 pushups)

as rx'd:

21:21

pain.

Comment #317 - Posted by: Crix (m/38/5'11/173) at September 17, 2009 2:19 PM

50 pullups (unbroken)
.25 mile run (bb court x 3)
21 95lb thrusters (12,9)
.50 mile run (bb court x 6)
21 95lb thrusters (10,6,5)
.25 mile run (bb court x 3)
50 pullups (many breaks)

16:42 09/17/2009

Comment #318 - Posted by: johnathon in seattle 28/5'8/157 at September 17, 2009 2:19 PM

34:57

50 PU (broken)
400 treadmill (L 9.5)
21 Thrusters (85 and 75)
800 treadmill (L 8.5, 9.0)
21 Thrusters (75 and 80)
400 treadmill (L 10 and 10.5)
50 PU (very broken)

Comment #319 - Posted by: TZ at September 17, 2009 2:19 PM

WOD - 22:37 (1st round of PU all chest to bar; all thrusters with solid barbell)

Comment #320 - Posted by: Rebar [50y/m/10st10/70"] at September 17, 2009 2:21 PM

21:58 rx'd
f/38/122/5'4"

Comment #321 - Posted by: pam at September 17, 2009 2:22 PM

Time: 22:07

50 Pull-ups (small band)/400m/65#Thruster 31reps
800m/65# Thruster 31reps/400m/50 Pull-ups (medium band) scaled the thrusters to 65lbs but increased the reps to 31 so that i completed each set by lifting the prescribed weight of 2,000 pounds per set.

M/40/6'4/195
Crossfit SoMo

hey coach Glassman, how about a hero workout for Sgt. 1st Class Jared Monti. He was awarded a posthumous Medal Of Honor today. God Bless the Crabtree and Monti families.

Comment #322 - Posted by: Chase at September 17, 2009 2:24 PM

m/20/5'8/182

25:15

should have gone much faster on thrusters

Comment #323 - Posted by: josh at September 17, 2009 2:27 PM

m/38/76/205

row 500-1000-500

23:20

Comment #324 - Posted by: Chas at September 17, 2009 2:28 PM

15:30

Used a treadmill, so it took longer

21/m/157/5'8

Comment #325 - Posted by: Clack_Attack at September 17, 2009 2:33 PM

first 400 and 800 estimated, erred to the side of running them farther

17:02

UF Track

Comment #326 - Posted by: horica m/21/5'7"/161 at September 17, 2009 2:38 PM

22/f/135/5'2

19:21

Comment #327 - Posted by: JB at September 17, 2009 2:38 PM

17.48 rx'd

Comment #328 - Posted by: Garnell at September 17, 2009 2:39 PM

How do you know if it's a hero workout?

Comment #329 - Posted by: Puh at September 17, 2009 2:40 PM

M/28/150/5'9"

Completely agree with you #297, I was trashed today from a hard training week but sucked it up in honor of Daniels sacrifice. Its the least we could do for the "hero" workouts.

As rx'd 21:26

Comment #330 - Posted by: Dusty at September 17, 2009 2:40 PM

29/m/6'4/205

Daniel as rx'd 19:23

Comment #331 - Posted by: JoeB at September 17, 2009 2:49 PM

rest in peace, Daniel
as rx'd
did pull-ups and running outside
did thrusters in the gym
29:57
44 pull-ups in a row (PR by 4)

Comment #332 - Posted by: Lance 27/M/69in/193lbs at September 17, 2009 2:49 PM

sub'd rowing
19:09

Comment #333 - Posted by: Ryan at September 17, 2009 2:54 PM

wow.......

17:31 as rx'd

Comment #334 - Posted by: alex_bragg at September 17, 2009 2:57 PM

As Rx'd 16:08


22/M/6'/165

Comment #335 - Posted by: Anders at September 17, 2009 3:01 PM

17MU each rd sub for PU otherwise as rx'd...not my best showing but I will take it: 19:15

Comment #336 - Posted by: mike in the ro at September 17, 2009 3:02 PM

m/38/240/73

Can not do pull ups yet or run, modified workout
50 pull downs 150 lbs
1/2 mile on eliptical
95 lbs thrusters 21 reps
1 mile on eliptical
95 lbs thusters 21 reps
1/2 mile on eliptical
50 pull downs 150 lbs
28:50:79

Comment #337 - Posted by: TPDFISH at September 17, 2009 3:05 PM

25:48 as rx'd

Comment #338 - Posted by: Tripkase at September 17, 2009 3:05 PM

I did it this morning and I am still wore out but I think the time was worth it>>> 19:03

Comment #339 - Posted by: Phil at September 17, 2009 3:08 PM

37\m\5'8\160 25:48 as rx'd

Comment #340 - Posted by: Tripkase at September 17, 2009 3:08 PM

M/47/66"/135

CFWU (halves)


Daniel @ 21:37

Thrusters scaled to 80#.

Godspeed Dan...

Comment #341 - Posted by: jpatrick at September 17, 2009 3:09 PM

M/41/185

I'm always sorry to see a soldier's name attached to a workout.

As rx'd:

20:53

More better faster

Comment #342 - Posted by: Marty at September 17, 2009 3:11 PM

m/41/212
modified with airdyne 1:40, 3:50, 1:45 for run
split up pull ups in varied sets

19:52

Comment #343 - Posted by: peeant at September 17, 2009 3:19 PM

did 60lbs thrusters instead of 95lbs - but need to increase to at least 75lbs next thruster time.
29:42 - need to be faster

Comment #344 - Posted by: Go at September 17, 2009 3:20 PM

As rx'd, pullups were awful...27:21

Comment #345 - Posted by: jason abrahamsen at September 17, 2009 3:25 PM

m/28/174

Coming back from 3 weeks off:

65lb thrusters. Good pace on the runs. Pullups a bear.

30min

Comment #346 - Posted by: Dorff at September 17, 2009 3:28 PM

Daniel
20:29 Rx'd

Dislocated my shoulder around pullup #25, popped it back in and drove on. Finished strong though. RIP brother.

Comment #347 - Posted by: Gabe at September 17, 2009 3:28 PM

39/m/190
as rx'd
runs on treadmill

15:05

Comment #348 - Posted by: JackM at September 17, 2009 3:31 PM

"Daniel"
12:28

Comment #349 - Posted by: Jacinto Rodríguez Piedra at September 17, 2009 3:31 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Thruster 45lbs x 5-5 65lbs x 5 80lbs x 3 95lbs x 2.
Jog 400M.

As rx’d: 23:56
Foam roll after
Compared to 060615: 52:58 with 75lb thrusters

Comment #350 - Posted by: Sesoku at September 17, 2009 3:34 PM

13:20 as rx

Comment #351 - Posted by: Klowe at September 17, 2009 3:36 PM

29/184/6'2"
20:50
chins on rings, (25 straight 1st set, pr by 5)
42.5 lb dbs

Comment #352 - Posted by: Horst at September 17, 2009 3:36 PM

27:54

subbed 45lb DB's for thrusters

Comment #353 - Posted by: ToddJ(44/175/5'10") at September 17, 2009 3:37 PM

As rx'd:

24:16

The spectre of shin splints is looming once more. Crap.

Comment #354 - Posted by: Collin at September 17, 2009 3:38 PM

RE #1

rx'd - 18:55

Met "pukie" on my terms - stuck my finger down my throat - just to get it over with. 2nd time we danced (CF for 1.5 years)

God Bless Daniel Crabtree - Thank you coach for the opportunity to honor a Hero

m/46/5'8"/150

Comment #355 - Posted by: tim p at September 17, 2009 3:49 PM

Laura as rx'd
28:32

Nate....injured

Comment #356 - Posted by: Nate and Laura at September 17, 2009 3:59 PM

First time doing Daniel

25:14 as RX'd

Running is usually my weak point but it wasn't terrible this time. Ending with pull-ups wasn't very nice.

Comment #357 - Posted by: Mike (20/5'10"/168) at September 17, 2009 4:02 PM

23:46

30kg thrusters instead.
Hands ripped during last 10 pullups.

Comment #358 - Posted by: pds87 at September 17, 2009 4:05 PM

M/23/185/5'10

Man thrusters after running sucks. But I think the pull ups still took the longest.

24:45 as RX'd

Comment #359 - Posted by: ryan u. at September 17, 2009 4:08 PM

Rx'd with women's weight of 65# for thrusters..
Except used thin blue band and put knee in it for my pullups.

20:23

Comment #360 - Posted by: jill 31/122/5'4 at September 17, 2009 4:08 PM

17:38

65# Thrusters, otherwise as rx'd.
Had only 10 pullups left in the last set and my hand ripped open:( Had to stop to salvage what was left for Saturdays Element Challenge.

Comment #361 - Posted by: Julie D F32/116 at September 17, 2009 4:11 PM

M/40/175/6'

As Rx'd 17:31

Comment #362 - Posted by: Judd at September 17, 2009 4:12 PM

28:02 as Rx'd

Great hero wod! RIP Daniel.

#278 Bingo

Too bad about your back, hope your tweak was minor and you get back at it soon. (I had when that happens......)

Comment #363 - Posted by: Ronnieboy at September 17, 2009 4:15 PM

65lb thrusters.

27:20

hot day in columbia, sc

Comment #364 - Posted by: Tosha_28/F/5'5''/156 at September 17, 2009 4:17 PM

m/42/162/6'

as rx'd: 19:14

Comment #365 - Posted by: P&M at September 17, 2009 4:17 PM

....and it is nice to see Joe Westerlin in a video. I am heading to his box in October for the Barbell Cert, looking forward to that!

Comment #366 - Posted by: Ronnieboy at September 17, 2009 4:17 PM

as rx'd

18:34

16:59 Will

Comment #367 - Posted by: BSharp 23m/5'8"/185 at September 17, 2009 4:18 PM

Subbed 90lb Lat Pull Downs for PU's

27:28

Comment #368 - Posted by: ptroger m/5'9/164 at September 17, 2009 4:30 PM

M/43/149

12:18

Comment #369 - Posted by: mitch at September 17, 2009 4:32 PM

As rx'd 15:54 .. first time doing the workout, i'll take it :)

GET SOME!

Comment #370 - Posted by: L.T. at September 17, 2009 4:32 PM

90lb thrusters on rd1
70lb thrusters on rd2

37:02 yikes.

Comment #371 - Posted by: JonZ at September 17, 2009 4:36 PM

Can't hold onto the PU bar! Hands keep slipping.

Scaled 25 pullups 1st set all kipping , second set both Kip and jumping

thrusters at 55#

32:50

Comment #372 - Posted by: Sarahdvm at September 17, 2009 4:41 PM

Had the pleasure of crushing this wod today with Gillian Mounsey. She finished in 14 minutes and change. Unbroken thrusters and butterfly pullups that blew me away. Congrats Gillian.

Comment #373 - Posted by: Rob Orlando at September 17, 2009 4:45 PM

Can't hold onto the PU bar! Hands keep slipping.

Scaled 25 pullups 1st set all kipping , second set both Kip and jumping

thrusters at 55#

32:50

Comment #374 - Posted by: Sarahdvm at September 17, 2009 4:46 PM

16:42 do I get credit for taking care of sick kids all day and then hitting this one up. LOM today big time but got it done!

Comment #375 - Posted by: miner49r at September 17, 2009 4:46 PM

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 50 double-unders; 3x10 of OHS, AbMat sit-ups, back ext.; BWU.

As Rx: 21:10.

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

New PR by 1:37. Strict pull-ups; runs on outside road course (66F, 71% humidity); thruster squats to an 11-inch box (below parallel).

Although a new PR, I went into this a tad under the weather. So this could've been faster. Esp. the runs.

Comment #376 - Posted by: rjf (Since 07-20-07. WOD no. 593) at September 17, 2009 4:51 PM

I agree that we also need a hero WOD for Jared Monti. His picture is on the front page of today's Wall Street Journal.

http://online.wsj.com/article/SB125314990419818343.html#mod=todays_us_page_one

Thank you Daniel and Jared for your service.

25 pull-ups (mostly jumping)
1/4 mile treadmill run 1% incline
21 - 65# thrusters
1/2 mile treadmill run 1% incline
21 - 65# thrusters
1/4 mile treadmill run 1% incline
25 pull-ups (mostly jumping)

21:45

Comment #377 - Posted by: MattP (m/48/5'11/175) at September 17, 2009 4:56 PM

M/18/160/70

18:16 as rx'd

Comment #378 - Posted by: JSFace at September 17, 2009 5:11 PM

as rxd
20.24(PR)

Comment #379 - Posted by: Jonblaze at September 17, 2009 5:12 PM

23:41

30 second walk between treadmill and p/u bar and weights

Comment #380 - Posted by: tyler 29/m/200 at September 17, 2009 5:14 PM

25:30-ish

wow, congrats to everyone who did this under 20

Comment #381 - Posted by: Andrew at September 17, 2009 5:16 PM

m/40/170/5'10"

Wow!!! I basically looked like that picture after this WOD.

21:59

50 Pulls - 2:52
400M - 2:13
21 Thrust - 2:45
800M - 4:41
21 Thrust - 2:40
400M - 2:32
50 Pulls - 4:14

Comment #382 - Posted by: gregorioz at September 17, 2009 5:17 PM

24f/5'2/117

Hi everyone :) hope everyone had a good day.I wanted todo this WOD today at the gym but its always crowded and i never have room to do things and im always interupted because people take my spot if i walk away to run. Instead i did

3 rounds of:
200m Run
20 Wall Balls
15 Burpees
10 Pullups

I plan on doing this WOD next week when i get back to my friends barn which is well equiped todo crossfit WOD's.

have a good night :)

Comment #383 - Posted by: Giovanna C at September 17, 2009 5:21 PM

First week w/ crossfit:

31:39 (Scaled down a lot)

25 Pull ups - many of these were negatives
400m
21 Thrust @ 60 lbs
800m
21 Thrust @ 50 lbs
400m
25 pull ups w/ 45lb assist

I'm recovering from a shoulder injury so do you think it is more effective to do assisted pull ups or negatives when I get worn out?

Comment #384 - Posted by: AndrewDE at September 17, 2009 5:25 PM

31/M/190

I cheated - a lot

Did all 400's, only 25 pullups instead of 50 and 80#'s on the thrusters.

Having a hard time getting back into it.

13:56

Comment #385 - Posted by: john g at September 17, 2009 5:27 PM

31/m/5'10"/210

R.I.P. Army Sgt 1st Class Daniel Crabtree. First time doing this wod.

24:27 as rx'd

Comment #386 - Posted by: D Craig at September 17, 2009 5:30 PM

Scaled to 25 pullups each time,
45lbs for thrusters (can probably use more next time)
17:50
Runs felt pretty good, legs felt pretty good. Thrusters and pullups in sets of 7s.

Did 3 car pushes about an hour before that.

Comment #387 - Posted by: Camille F/38/132ish/5'4" at September 17, 2009 5:31 PM

26/M/193

First time for PUKIE and first time for walking ever on a wod! This one did a number on me! Thought about quitting but remembered why we do these hero wods. Thanks Daniel!

RX'd 22.59

Comment #388 - Posted by: Paul at September 17, 2009 5:36 PM

As Rx'd
23:43
6'1"/185/31/M

Tried CF last year for 90 days and loved it, combination of shoulder injury and got frustrated with feeling like I was going to die everyday forced me to stop. Recovered from frayed labrum and lifted weights for 3 months to get going again and just started round two of CF one week ago. Damn, I'm out of shape when it comes to these cardio based workouts, so different then just throwing weights around the gym for an hour a day. Love it!!!!

Comment #389 - Posted by: Bryan at September 17, 2009 5:38 PM

22/M/5'11"/185

As rx'd 15:54 .. first time I've done the workout, so I will take it! Loved this workout, rest in peace Daniel.

Can't wait for tomorrow.

GET SOME!

Comment #390 - Posted by: L.T. at September 17, 2009 5:38 PM

"Daniel" as prescribed: 17:36

Comment #391 - Posted by: M@ at September 17, 2009 5:51 PM

20:02 as rx'd
started off with 40 pull-ups, a pr.

Comment #392 - Posted by: JLG m/47/165/5'10" at September 17, 2009 5:54 PM

As rx'd, runs on treadmill. Had to wait a minute for the pullup bar to clear out at the end. Great workout!

19:31

Comment #393 - Posted by: justinrocks M/35/169/6'1" at September 17, 2009 5:55 PM

Mark
as rx'd 20:53
Fair winds Daniel. Thank you.

Comment #394 - Posted by: Mark & Theresa at September 17, 2009 5:56 PM

still getting back to it, not as good shape as i would like... ran on an odd track 1 lap = 165 meters

40 Pull-ups
3 laps = 495 meter run
75 pound Thruster, 21 reps
5 laps = 825 meter run
75 pound Thruster, 21 reps
2 laps= 330 meter run
25 Pull-ups, I was beat couldn't even kip up

run total 1650 meters

total time ~23 minutes

Comment #395 - Posted by: NUcf at September 17, 2009 5:57 PM

still not 100% on shoulder injury
Rowing 500m 1.36 PR
Scaled Daniel
25 kips 25 rope pulldowns
400 m
55# thruster
800m
55# thruster
400m
17 kips 33 rope pulldowns
19:15
R.I.P Godbless you

Comment #396 - Posted by: lee.d at September 17, 2009 6:00 PM

m/20/6'2"/185

31:50,

did 40 pullups instead of 50, but apart from that as rx'd

Comment #397 - Posted by: Darryn at September 17, 2009 6:00 PM

19:15 (on treadmill because it was raining)

bwt-235

Comment #398 - Posted by: Raze at September 17, 2009 6:01 PM

Hi everybody (like doctor Nick from simpons)
26:38 rx'd. Brutal. Love it, but I almost passed out for real.
M/23/205/75" crossfitting for 3months.

Comment #399 - Posted by: Grant DiLucchio at September 17, 2009 6:04 PM

21:40

Comment #400 - Posted by: MJ @ Practice CF at September 17, 2009 6:05 PM

I recently had a health assesment and they told me I am not healthy. like i needed them to tell me that. long story short I started working out today. My buddy dan told me about this. apparently i have never pushed my self working out before because this work out kicked my butt!!! bad. I did it in 26 minutes. i only put 50 on the bar for the thrusters and i had a machine helping me on the pull ups. this was an awsome work out.

Comment #401 - Posted by: Jon G at September 17, 2009 6:08 PM

M/29/165

Somebody is going to post a sub 12:00... bet

Comment #402 - Posted by: MikeySFV at September 17, 2009 6:08 PM

M/39/195

As Rx'd 19:45


7

Comment #403 - Posted by: Red 7 at September 17, 2009 6:09 PM

22:58
slower than Sept 11 last year for pick-your-hero-day

pull-ups are slow on the squat rack

Comment #404 - Posted by: Jon-David at September 17, 2009 6:10 PM

28:29

subbed 500m/1000m rows for the running since my knee was a little sore from the 100 jumps i did over a 3' fence yesterday. had to walk across the gym for the rower.

Comment #405 - Posted by: Eamon at September 17, 2009 6:11 PM

m/23/175

rx'd

21:25

Comment #406 - Posted by: cass - CF Oshawa at September 17, 2009 6:12 PM

21:46 as rx'd...was brutal after front squats yesterday. Hardest. Thrusters. Ever.

Comment #407 - Posted by: Corey at September 17, 2009 6:14 PM

scaled to ~half Dan
15:27

first hero WOD post!!!

Comment #408 - Posted by: jenaclare at September 17, 2009 6:14 PM

As RX'd 19:10.

Dear sweet Jesus that was such a god awful WOD. I nearly puked and I came very close to passing out after getting up off the floor after the WOD was over. However it was the least I could do in memory of a fallen hero. Daniel rest in peace brother, and God bless his family.

Comment #409 - Posted by: John23/5'7/166# at September 17, 2009 6:18 PM

Holy crap...that's the closest I've been to pukie. I can tell I've had french fries for lunch the past 2 days.

30:27 scaling the thrusters to 85#

Comment #410 - Posted by: adam/36/152#/5'10" at September 17, 2009 6:19 PM

23:25

Comment #411 - Posted by: Neil in Lakeland, Florida. at September 17, 2009 6:22 PM

as Rx'd

19:48

Comment #412 - Posted by: McDade M/37/184/6' at September 17, 2009 6:23 PM

34:45

Comment #413 - Posted by: Matt V. at September 17, 2009 6:23 PM

My Quads are still shredded from 2 days ago (hurts so good). Dunno why I expected to heal in 1 day, or maybe I was just hoping today's WOD wouldn't have running or Quad intensive stuff. I'm prone to runner's knee, and don't have a row option.

I'm going to do this without the running, then maybe do the running on the next rest day consecutively. Or I'll wait a couple hours until the next WOD pops up and see if I can just switch today's and tomorrow's.

Bummed that I'm not able to follow schedule. This WOD is pretty exciting.

Comment #414 - Posted by: Clinton/25/m/215#/5'10'' at September 17, 2009 6:24 PM

18:27 Rx'd

Felt pretty bad afterwards. Prolly due to yesterday's birthday dinner of everything bad for you.

Comment #415 - Posted by: Linker at September 17, 2009 6:24 PM

Scott m/49/6'/207
Blue assist band, 85# thrusters
23:25

Comment #416 - Posted by: Scooter2 at September 17, 2009 6:24 PM

As Rx'd 22:20


m/32/178/65"

Comment #417 - Posted by: Doc K at September 17, 2009 6:26 PM

I had taken two cycles off, so I scaled to BrandX's Pack today to ease back into it:

14:07

Ouch. Two cycles was way too long to not be working out. ...Plus I've been behind on sleep for over a week. Not a whole lot I could have done better here, all things considered.

Comment #418 - Posted by: angstadt at September 17, 2009 6:26 PM

wu: 5 TGU's each side w/30 lb. kettlebell, some kettlebell clean practice, slow 500 m row

Rx'd: 22:42 (first time)
runs on treadmill @ 8 mph @ 1%.

hoping for under 20. too much transition back and forth from treadmill. the rest was probably good though.
PR on consecutive kipping pullups. started out with 30 in a row.
I liked this one and that means that my intensity was too low.

Comment #419 - Posted by: DOPP at September 17, 2009 6:27 PM

AS RX'd -- 31'44"

Comment #420 - Posted by: Stephen M/26/5'8.5"/140 at September 17, 2009 6:31 PM

M/35/189/5'10"

had to sub row for run (sore knee) all else rx'd
19'11"

wow the row really sucked on this one my legs and arm were smoked.

Comment #421 - Posted by: Troy T at September 17, 2009 6:32 PM

34:07 RX

I may have been able to get a shorter time but had to argue with a dumb Navy Chief. He told me that deep squats were bad for you. This was as he smoked a cigarette next to where I was working out. Who puts Pull-up bars next to a smoking area? The Navy...that's who!

After the WOD I caught my breath and asked him to show me his squat. He rounded his back as soon as he started going down, his knees were way out in front of his toes, and all of his weight was on his toes. I told him THAT was bad for him and explained to him how to do a proper squat. After all this he told me the best way not to get injured was to do nothing at all. What an idiot.

Comment #422 - Posted by: Pat at September 17, 2009 6:35 PM

as rx'd
18:45

Comment #423 - Posted by: Rich G 43/5'7"/180 at September 17, 2009 6:36 PM

Well, Almost as Rx'd. Except i don't have a barbell or anything to use as weights.
BUT this was my first time to hit ALL the pullups( when there is this many like that)
So i'm Pretty excited about that!

subbed 75 reps- 20# wallball shots.

25:45!

Comment #424 - Posted by: wyatt22 at September 17, 2009 6:37 PM

37/m/5'10"/225

18:55

Pull-ups slowed me down, made up the time in the runs and thrusters. I love this sh@t!

Comment #425 - Posted by: Wade at September 17, 2009 6:41 PM

As prescribed except for thrusters, used 45# bar.
straight pullups to kipping for 2nd set.
22:55

Comment #426 - Posted by: Maria f/38/5'4"/135#-ish at September 17, 2009 6:41 PM

day 24

thrusters - 75
pullups- rotated bw reg reverse and close

27 min

Comment #427 - Posted by: jack b at September 17, 2009 6:55 PM

22 / M / 5'9" / 135lb

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled to 75lb cleans and assisted dips.

21:26

My last time was a shameful 48:42 back in April with the same scaling, so I'm pretty happy about this time.

Comment #428 - Posted by: BC at September 17, 2009 6:59 PM

this was my modified version

25 pullups (non-kipping)
.4 miles (stair master)
21 thrusters (75 lb)
.7 miles (stair master)
21 thrusters (75 lb)
.4 miles (stair master)
25 pullups (non-kipping)

32 minutes and 30 seconds :(

Comment #429 - Posted by: Daniel NYC at September 17, 2009 6:59 PM

Substituted 10 jumping pullups
remainders as rxd

18:38

Comment #430 - Posted by: Butler at September 17, 2009 7:01 PM

as Rx'd

16:57

Comment #431 - Posted by: Kenno @ CrossFit Territory at September 17, 2009 7:02 PM

20:12 subbed 500m row for 400m run 1000m row for 800m run

way too much chatting to the folks in the gym about what i was doing. On the other hand they seemed interested

Comment #432 - Posted by: mike morgan at September 17, 2009 7:06 PM

as rx'd

23:26

In hindsight i probably could have gone more strict on the thrusters

m/19/6'2"/195

Comment #433 - Posted by: Kramsey at September 17, 2009 7:08 PM

M/16/5'11"/168
18:58, as Rx'ed.

F/51/5'6"/130
27:43, women's Rx weight of 65#.

M/50/5'11"/172
25:36, as Rx'ed.

Comment #434 - Posted by: Kevin C. at September 17, 2009 7:10 PM

F/31/5'8"/148
22:17 as rx'd

Comment #435 - Posted by: Jen (CrossFit Swift) at September 17, 2009 7:16 PM

As rxd: PR (1st time on WOD)- 20:08.

Comment #436 - Posted by: Xman at September 17, 2009 7:17 PM

Lightened the Thrusters to 65lbs
otherwise it was as RX'ed

14:34

Comment #437 - Posted by: Cam 21/M/195 at September 17, 2009 7:19 PM

As rxd: 21:55
M/23?6'2''/195

Comment #438 - Posted by: brandon1237 at September 17, 2009 7:20 PM

Been Sick First day back. Pack Scale
25 pull-ups
400 m run
70# thruster, 21 reps
800 m run
70# thruster, 21 reps
400 m run
25 pull-ups

27:12

Comment #439 - Posted by: Rayne at September 17, 2009 7:22 PM

m/32/5'9"/170

as rx'd 23:55 RIP Daniel

Comment #440 - Posted by: elliott at September 17, 2009 7:25 PM

CFWU2 pullups at 5
Jog 400m between rounds of CFWU for WU
BWU at 45, thruster WU 95x5

Daniel
As Rx'd
Runs on the street
20:56

Comment #441 - Posted by: jon h M/47/145 at September 17, 2009 7:28 PM

Scaled to 25 pu, 15 thruster, 13.44, finished in time to play ft ball with the oldest.

You know you didn't warm up enough when you can do the last round pullups faster than the first round.

Comment #442 - Posted by: Apolloswabbie 6'2" 205 45 yoa at September 17, 2009 7:29 PM

Kevin 21/190/5'7" Rx'd 22:11

Chris 20/185/5'9"
Purple "Light" Jumpstretch band assisted Pullups first round.
Jumping pullups second round.
Runs and Thrusters as Rx'd
30:40

Jake 20/155/5'8"
Purple band assisted Pullups.
65# Thrusters
37:28

Comment #443 - Posted by: WSU Crossfitters at September 17, 2009 7:32 PM

22/m/150/5'7"

19:29 as Rx'd

Felt like a brick was on my chest during that last 400m - spicy

While getting owned on a WOD I always think of all the negatives in my life that effect my conditioning - most of which I choose to do (eat wings, drink beer, go without sleep more than often)and say to myself "I'm never doing those things again"...yet I usually do.

Anyone else in my boat?

Comment #444 - Posted by: Mattie at September 17, 2009 7:44 PM

as rx'd, running might have been a little of since it was on a treadmill

24:54

Comment #445 - Posted by: Fallen M/22/157/5'11"/6% at September 17, 2009 7:51 PM

scaled thrusters to 25lbs
25:00

Comment #446 - Posted by: ryan 6'/32/184 at September 17, 2009 7:55 PM

23:00

Had to sub 100# EZ curl bar, Yuma doesn't want their bumpers to get dirty!

Comment #447 - Posted by: Noel/68"/175/34 at September 17, 2009 7:56 PM

23:46

Comment #448 - Posted by: Neal Dickey at September 17, 2009 7:57 PM

34:41 including travel to/from track

Comment #449 - Posted by: maetheri M/20/5'7"/148 at September 17, 2009 8:03 PM

Great workout.

19:35 with 45lb. dumbbells in each hand instead of 95lb. on one barbell. (I think that may actually be harder.)

Comment #450 - Posted by: kdog at September 17, 2009 8:05 PM

20:15 Subbed Running for Rowing.

Brutal.

Comment #451 - Posted by: Colin at September 17, 2009 8:07 PM

37:22 as rx'd
Thrusters destroy me. I feel like I am going to pass out each time I do some. I have to get better at them.

Comment #452 - Posted by: VooDoo Medic at September 17, 2009 8:14 PM

m/20/170/5'9"

23:56

Comment #453 - Posted by: JohnFahn at September 17, 2009 8:15 PM

D
@ 29's (after dinner...urp)


as
rx'd
27:55

50 4:20
400 7:20
21 11:00
800 16:25
21 20:00
400 23:10
50 27:55

Comment #454 - Posted by: waderpro at September 17, 2009 8:22 PM

Got it done for a brother fallen.

40 lb DB thrusters, rest as Rx'd

22:05

Comment #455 - Posted by: Varp at September 17, 2009 8:22 PM

M/35/190/6'2"

21:10

Comment #456 - Posted by: Chad Bakken at September 17, 2009 8:24 PM

As Rx'd 24.56 but in last round of pull ups 30 were jumping....

I was thinking to mylsef after the workout that the 200lb plus guys have a very hard job with wod's like this, but then I see andrewdoc and others of a similar size smash it in 18 and less!!!

I gotta long way to go! No excuses..

Comment #457 - Posted by: Wheels M/25/6'4"/210 at September 17, 2009 8:27 PM

M/41/150/5'7"

28:30

55 lb thrusters

Comment #458 - Posted by: humberto at September 17, 2009 8:28 PM

30:30.

Comment #459 - Posted by: Latham Fell M/29 at September 17, 2009 8:29 PM

34/F/5'10"/160

Went with Tattoo Nicky up to No Excuses Athletics in Suwanee and did the WOD in the most ridiculous downpour ever. Began with 27 consecutive pull-ups, a PR.

As Rx’d with 65# thrusters
18:47 PR

Runs were crazy; I've never run in that much rain before. Broke up the thrusters 11/7/3 for the first round (stupid) and 11/10 for the second; must remember to only break in the middle and not let my brain make me quit too early. Last round of pull-ups killed me – took about 3 minutes just to finish up.

Comment #460 - Posted by: Laura DeMarco - CrossFit Rx at September 17, 2009 8:30 PM

27:34
scaled thrusters to 75lbs

Comment #461 - Posted by: amateur hour at September 17, 2009 8:33 PM

31/m/196

19:18 as rx'd.

wow.

Comment #462 - Posted by: SAT at September 17, 2009 8:33 PM

As Rxd with modified 35 pulls

27.09

Comment #463 - Posted by: manny Bustos. at September 17, 2009 8:35 PM

M/180/24/6'

as r'xd 22:06

Comment #464 - Posted by: Mike at September 17, 2009 8:44 PM

As rx'd
18:51
Who else hates having to use a treadmill for running portions of WODs? The time seems endless; you know it is taking more time than actual distance running. Very curious to know how much time I lost using the tread.

Comment #465 - Posted by: Trent at September 17, 2009 8:49 PM

16:22 as rx'd. Felt like I was moving slow on the 2nd and 3rd runs, but turned out pretty good after all. RIP Daniel.

Comment #466 - Posted by: Allen in IA 34/6'1"/181 at September 17, 2009 8:52 PM

CFSBII wk 4, BP, 5x3, 170, 180, 190, 200 (1), 180; 10, 8, 5 @ 160.

1:30 bike riding in Nisene Marks.

Comment #467 - Posted by: mas 52/M/150 at September 17, 2009 8:55 PM

Oh yeah, great work jon h and apolloswabbie!

Comment #468 - Posted by: mas 52/M/150 at September 17, 2009 8:56 PM

Long day...

4 miles at lunch (29 min)
Day 7 OnRamp curriculum, Day 7 WOD in i think 11:35

did a 'Modified' WOD for today of:
40 Pull-ups
400m run on treadmill at level 7.5
10 95# thrusters
800m run on treadmill at level 7.5
10 95# thrusters
400m run on treadmill at level 7.5
30 Pull-ups

then as I was waiting for the OL to get done with her workout, I did a treadmill TABATA at level 8.5 with 12 incline.

Comment #469 - Posted by: neil at September 17, 2009 8:59 PM

29/M/170

"Daniel"

Scaled
25 pullups instead of 50
400m run instead of 800m

Time: 23:04

Comment #470 - Posted by: Jeff M at September 17, 2009 9:04 PM

26:29

Comment #471 - Posted by: Hari at September 17, 2009 9:05 PM

M/36/195

35:36
All pullups were dead hang and I live on one hell of a hill for my run-so.......any takers

Comment #472 - Posted by: seans at September 17, 2009 9:10 PM

"Pack" scaling

CFWU x 3
25 pullups
Subbed 3 min kickboxing for 400 meter run
Scaled thrusters to 40lb. sandbag, 21 reps (all I had available)
5 min round kickboxing
40lb. thrusters, 21 reps
3 min kickboxing
25 pullups

22:45

Comment #473 - Posted by: Alan DeVious M/33/5'9"/162 at September 17, 2009 9:12 PM

wow...

subbed last 10 thrusters with 85#

55'02"32

had my first run-in with someone (British soldier) not liking the fact that I brought a barbell and weights to the cardio tent. Said that it would be a trip hazard and that I would be liable if he trips on it. I politely told him that if he purposely trips on it after seeing where the barbell was, that he had other issues.

Comment #474 - Posted by: E6Papa at September 17, 2009 9:26 PM

23/m/180
Metcon:
5xBP(205)
10 box jumps (48")
15 pullups (kipping)
16:48

Comment #475 - Posted by: Julian at September 17, 2009 9:29 PM

as Rx

m/28/175

25:40

Comment #476 - Posted by: jeremiah at September 17, 2009 9:38 PM

Did this one with a partner, shared a barbell & pu bar.

15 pu (forgot to do my second set of 10, duh)
400m run
7x3 thruster, 95#
800m run
7x3 thruster, 95#
400m run
13+10+2 pu

~35 minutes

Comment #477 - Posted by: dhoward m/37/6'/167 at September 17, 2009 9:53 PM

18:00
m/46/196/5'9"

Comment #478 - Posted by: Christopher Haley at September 17, 2009 10:02 PM

F/30/144
as Rx
22:15

Comment #479 - Posted by: hdiscoh at September 17, 2009 10:05 PM

Good WOD felt strong.
Rx'd 17 :33

Comment #480 - Posted by: Ian C at September 17, 2009 10:09 PM

21:22

Comment #481 - Posted by: nick at September 17, 2009 10:16 PM

21:11 woot!
i pressed so hard on the pullups and got a new pr of 21 in a row! ripped my hands up sooo bad!

27m/220/6'4

Comment #482 - Posted by: Ambro at September 17, 2009 10:23 PM

oops thats 22:11

Comment #483 - Posted by: Ambro at September 17, 2009 10:26 PM

18:56 (PR by 5 minutes)

Comment #484 - Posted by: Zeb at September 17, 2009 10:32 PM

16:59

Brand X Pack scaling (21 pullups instead of 25 though) 65 lb thrusters

I was struck by Big O 2/75's comment - I'll do all the Hero WOD's as RX'd from now on and save the scaling for other days.

Comment #485 - Posted by: Disc golfer at September 17, 2009 10:33 PM

As Rx'd 24.41 min

and

5k - 25.09 min

Comment #486 - Posted by: J. Moran (Perth, Australia) at September 17, 2009 10:55 PM

As Rx'd: 29:39

felt like death afterwards.

Comment #487 - Posted by: Zach M/19/5'9"/155# at September 17, 2009 10:57 PM

16:56
as rx'd

PU's
R1 20, 15, 10 5
R2 10, 10, 10, 10, 10

Comment #488 - Posted by: Nolan at September 17, 2009 11:05 PM

25/m/6'1"/170

BrandX Porch scaling:
35 PU
400m run
75# thruster, 21 reps
800m run
75# thruster, 21 reps
400m run
35 PU

20:07. Next time as RX'd.

Comment #489 - Posted by: Ian C at September 17, 2009 11:07 PM

17:35 as rx'd @ 3800' Elevation

Comment #490 - Posted by: Josh 24/74"/195 at September 17, 2009 11:14 PM

M/26/5'7"/180

Prior to the WOD in the morning I did:
Snatch 2 x 8 (160) PR!!!
Back Squat 1 x 5 (355) 2 x 6 (405)
DB Bench 3 x 10 (120) and MB Push up 2 x 15
Towel Pull Ups 2 x 15

As for the WOD I decided to increase the weight for the thruster to 135 LBS since I've been struggling with my shoulder strength lately. I did have some problems with cramping through out the WOD however, which did effect my time.

WOD with 135 LBS thrusters:
19:30

Comment #491 - Posted by: Brandon Mericle at September 17, 2009 11:18 PM

m/27/5'5''/149

35mins

BrandX Porch scaling:
35 PU
400m run
75# thruster, 21 reps
800m run
75# thruster, 21 reps
400m run
35 PU

Comment #492 - Posted by: Alwin at September 17, 2009 11:20 PM

as RX'D for this hero
18:35

and i did the "JASON" hero workout yesterday also i great WOD!!!

Comment #493 - Posted by: lane at September 17, 2009 11:31 PM

as RX'D for this hero
18:35

and i did the "JASON" hero workout yesterday also i great WOD!!!

Comment #494 - Posted by: lane at September 17, 2009 11:32 PM

As RX'D except for .25 and .5 mile treadmill.

My time: 25:25

it took about a 40 sec transition to get from the pull-up station to the treadmill station one-way so if you minus approximately 240 seconds transition from the time then my time would of been about

21:25

oh well...

After that I did my usual air squat/superman session to fix my air squat. This was probably the most successful one yet. Afterwards, I felt like I was standing tall and upright. A sort of feeling of walking and falling backwards if you will...

I'm gaining more endurance/flexibility in the superman... I think I should do that more often then how much I focus on the air squat. I try to balance them both out at least...

"PROPS TO THA FRAT!!!"

Franiel

Comment #495 - Posted by: Daniel Krull AKA "Franiel" at September 17, 2009 11:39 PM

as rx'd:

14:44

... I feel as though I couldve done better. I will shave at least 1 min off this.

Comment #496 - Posted by: Brian "rhabdo" Soriano at September 17, 2009 11:45 PM

Scaled to Pack:

For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

19:37

Comment #497 - Posted by: Shawn T. -My Journal: http://centralcitycfer.blogspot.com/ at September 17, 2009 11:51 PM

Scaled 25 Pullups, 78 lbs Thrusters (should have done more weight)

Had to go up and down 2 flights of stairs before and after each run.

21:56

Comment #498 - Posted by: Mad Hatter at September 17, 2009 11:53 PM

whit 30pullups and 20 chins
time 21.30
Good WOD!!!

Comment #499 - Posted by: Pet.A at September 18, 2009 12:00 AM

27:39 dang!!!!

Comment #500 - Posted by: Kevin at September 18, 2009 12:11 AM

Did the filthy 50 as ankles are sore at present and cant run that well
30:33 M 45
Jim

Comment #501 - Posted by: Jim at September 18, 2009 12:25 AM

17:20 as RX'd

Comment #502 - Posted by: Mike in Japan - M/27/71"/170 at September 18, 2009 12:41 AM

17/09/09
M/34/79
As rxd
17:36

Comment #503 - Posted by: blackrockboy at September 18, 2009 1:17 AM

17:17 as rx'd

Comment #504 - Posted by: dc3 at September 18, 2009 3:12 AM

17 51

Comment #505 - Posted by: Paul A at September 18, 2009 3:31 AM

reps scaled to 21
30:28

out of gas at 15 minutes...slogged on.

Comment #506 - Posted by: Deano at September 18, 2009 3:48 AM

27 min as rx'd

Comment #507 - Posted by: The Polish Rifle 25m/5'8/165 at September 18, 2009 3:55 AM

It took us 30 minutes b/c Karen drank too much coffee first and almost yacked!

Comment #508 - Posted by: Karen and Lisa at September 18, 2009 4:12 AM

pullups w/100, then 90lbs assist
30lb thrusters

34:38

Comment #509 - Posted by: AmyZ at September 18, 2009 4:21 AM

25 Pull-ups
200 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (assisted)

17:31

Comment #510 - Posted by: Jason Spradlin at September 18, 2009 4:27 AM

Newbie M/47/67"/215

Scaled to Pack with 75# thrusters, had to jump assist last 25 PUs

20:00 just a wicked, nasty WOD, half hour later and still sweating

Comment #511 - Posted by: phil g atlanta, ga at September 18, 2009 4:48 AM

yeah, i loved this wod.

scaled a little bit down to 30 pullups on the beginning and at the end.

rest as rx'd

Time: 25:02

Comment #512 - Posted by: Hank at September 18, 2009 4:58 AM

34/M/6'00/189

21:16

Comment #513 - Posted by: Dan D. at September 18, 2009 5:10 AM

M/40/190

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

21:53

Comment #514 - Posted by: toby or not toby at September 18, 2009 5:11 AM

M/34/6'/175

As RX'd

28:44

Comment #515 - Posted by: bsw at September 18, 2009 5:12 AM

First time with Daniel. Scaled to 30 pullups on each end, otherwise as Rx'd
21:21

Comment #516 - Posted by: Jon E at September 18, 2009 5:31 AM

Scaled to puppies.

For time:
25 Jumping Pull ups
200m run
45lb Thruster, 21 reps
400m run
45lb Thruster, 21 reps
200m run
25 Jumping Pull ups

13:35 - harder scaling next time

Comment #517 - Posted by: Eric at September 18, 2009 5:32 AM

As rx'd...29:14. First time doing "Daniel", the runs snuck up on me.

Comment #518 - Posted by: RobM at September 18, 2009 5:44 AM

as rx'd, the pullups broke down to single jumping negatives at a time. I was so worked I forgot to look at the timer at the end but it was around 35 min.

Comment #519 - Posted by: Lewis Hoffman (32/6'0"/175) at September 18, 2009 5:57 AM

M/25/185/5'11"

29:33

Rotating through thrusters and pull ups with 2 others, and some other wait time in there because of crowded gym.

Comment #520 - Posted by: Stephen at September 18, 2009 5:58 AM

m/40/5'4"/138

As RX'd 23:40

Time checks:
50 pullups -- 02:04
400 m run --- 04:42
21 Thruster - 08:26
800 m run --- 13:16
21 thruster - 17:05
400 m run --- 19:54
50 pullups -- 23:40

Comment #521 - Posted by: FnTX at September 18, 2009 6:14 AM

As rx'd

23:19

Comment #522 - Posted by: AB at September 18, 2009 6:36 AM

some kipping but a lot of jump assist pullups
runs and thrusters as rx'd

23:55

Comment #523 - Posted by: Bells 36/6"1"/197 at September 18, 2009 6:46 AM

m34/175/69

14:48 as RX

Comment #524 - Posted by: Keith at September 18, 2009 6:53 AM

26min40
Not rxd: 75lb thruster. Pullups one band.
For 800m i ran courtyard route twice

Comment #525 - Posted by: Grant at September 18, 2009 7:06 AM

I only did it in 28 minutes.

Had to take a 3 minute rest to stop the dry heaving.

Plus I did assisted pull ups on the machine.

Plus i scaled my thrusters down to 85 lbs. Thrusters always seem to take so much energy out of me. I think it's mental.

Comment #526 - Posted by: Maverik at September 18, 2009 7:07 AM

as RX'd:

18.37
... kipped all of the pull-ups though

I feel sick still.

Comment #527 - Posted by: nate/26/6'/185 at September 18, 2009 7:14 AM

26:38

Assisted pull ups on the machine.

75 lb thrusters.

Subbed the runs for the 500m and 1000m rows because my calves are still not functional after the Annie jump rope workout.

Then swam 1000m in 28:30 - a 4 minute PR using solely crossfit and crossfit endurance. woot.

Comment #528 - Posted by: Adam: m/74"/27/189 at September 18, 2009 7:15 AM

m/26/5'8"/140#

19:59

used a treadmill for the runs

@EriCRossFit

Comment #529 - Posted by: Eric Ross at September 18, 2009 7:16 AM

C-
15:16

Comment #530 - Posted by: Jeff & Charity @ CFSnohomish at September 18, 2009 7:34 AM

F/28/136/5'8

Banded Pull-ups
65lb Thrusters

20:27

Comment #531 - Posted by: Liz K at September 18, 2009 7:40 AM

24:55

Comment #532 - Posted by: Jerry M M/38/245/6'2" at September 18, 2009 7:47 AM

26:13

Comment #533 - Posted by: Fatt Boy M/31/66"/205 at September 18, 2009 7:55 AM

19:10

Comment #534 - Posted by: petey at September 18, 2009 7:59 AM

m/30/6'/169

23:15 (all rx'd except 90lb thrusters)

did this after catching up on fsx3 and pjx3 which made the thrusters pretty tough. first time daniel. will do better next time.

Comment #535 - Posted by: liggy at September 18, 2009 8:03 AM

The porch: 22:58

Comment #536 - Posted by: Chad Westmoreland at September 18, 2009 8:09 AM

M/30/5'10/205

First time doing "Daniel"

As rx'd:
27:53

Comment #537 - Posted by: Chris W. at September 18, 2009 8:15 AM

This was brutal!!! Not a bad time for an old man...goal was to break 20 minutes

As Rxd

19:40 can i get woo woo!!

Comment #538 - Posted by: Kelvin Minefee at September 18, 2009 8:26 AM

As Rx'd with treadmill

27:11

Another good WOD!

Comment #539 - Posted by: cb at September 18, 2009 8:29 AM

Wow. Took about a week and a half off any workouts. Was in Toronto for the film festival and ate crappy food every meal, drank like a wild man, smoked liked a wild man, slept little...

Got halfway through this one this morning (quit after the 800m) and realized that was good enough for me. Hope to be back in fighting shape after the next cycle...

Comment #540 - Posted by: Chris H m/31/147/67" at September 18, 2009 8:32 AM

Rx'd

15:40

Comment #541 - Posted by: tpd122(23/M/5'8"/168) at September 18, 2009 8:32 AM

Rx'd, 20:36

Comment #542 - Posted by: J_Ski m/38/601/190 at September 18, 2009 8:33 AM

F/27/5'8"/130

Jumping pull-ups
55 lb Thrusters

18:22

Comment #543 - Posted by: Shannon at September 18, 2009 8:38 AM

as rx'd

31:47

ouch, I think the last 50 pullups took me about 7 minutes of that.

Comment #544 - Posted by: sking m/44/220 at September 18, 2009 8:53 AM

As rx'd: 23:39

Comment #545 - Posted by: Jb305 at September 18, 2009 9:04 AM

35/M/165lb

as rx'd
22:59

Comment #546 - Posted by: Montezage at September 18, 2009 9:14 AM

25 pullups
400 m run
21 Thrusters 20# DB
800 m run
21 Thrusters
400 m run
25 pullups

18:06

First time with this WOD- still struggle on the pullups. Would take me all day to get a set of 50!

Comment #547 - Posted by: Suzanne f 36 5'2" 112 at September 18, 2009 9:26 AM

rx'd

26:11

Comment #548 - Posted by: biff f/27/5'5/140 at September 18, 2009 9:32 AM

as rx'd:

30 min

Comment #549 - Posted by: Ricky C. 28/m/5'10"/180 at September 18, 2009 10:06 AM

As Rx'd - 26:05 - What a bear!!

Comment #550 - Posted by: Iz-M/38/185/6'1" at September 18, 2009 10:19 AM

first time for this one. I need to work on my PU's

49:32 as rx'd

Comment #551 - Posted by: Steve B 23/m/5"9/170# at September 18, 2009 10:57 AM

21:37

cruising, until the 1/2 mile run. lost focus, sucked wind, walked 3x. close to meeting pukey on pullups trying to get under 21 min.

Comment #552 - Posted by: mtvet 44/6'/215/m at September 18, 2009 11:18 AM

M/52/5'11"/205
Back after a month off
Scaled and subbed
35pu
1/2mi recumbi set 10
75# thruster; 21 reps
1 mi recumbi set 10
75# thruster; 21 reps
1/2 mi recumbi set 10
35 pu (last 20 jumping)
20:20
Strength/Cooldown
4x5 front squat @185
4x5 bench 205
3 x 12 dips

Comment #553 - Posted by: MikeF at September 18, 2009 11:30 AM

48 - 6' - 210#

As RX'd:

17:29

First dance with "Daniel"

Ouch!

Comment #554 - Posted by: wtp at September 18, 2009 11:39 AM

I am pretty sure Daniel won this round but I will be back.
35:29
sub 100 jumping pullups for the 50 regular
the rest as rx'd

Comment #555 - Posted by: Phil at September 18, 2009 11:43 AM

48 / 177

as rx'd -- runs on the tm at 1%

24:58

Comment #556 - Posted by: tom perry at September 18, 2009 11:44 AM

M/20/201/6'1"

As Rx'd.. RIPPED hand on last set of pull-ups, lost some time taping up, was about 98% throughout..next time will be better..

23:30

Comment #557 - Posted by: Meat at September 18, 2009 11:44 AM

24:25

Comment #558 - Posted by: JETT at September 18, 2009 11:47 AM

22:30
Ran on elliptical at level 15
last time 27:41 9/11/08

Comment #559 - Posted by: Jette 40/M/5'11"/175 at September 18, 2009 11:50 AM

as rx'd

17:58

Comment #560 - Posted by: ferb44 at September 18, 2009 11:52 AM

24:10.... pull-ups still my weakness... run was at a 4:50/mile pace, thrusters were easy... needed this to exploit my weak areas. Great burn!

Comment #561 - Posted by: Nathan at September 18, 2009 12:01 PM

40/m/235
Last set of pulls were on the assisted machine
21:57

Comment #562 - Posted by: C. Mills at September 18, 2009 12:18 PM

Awful, as rx'd, 22:20.

In the rain. Hauled my bar and 25# bumpers over to the park. Well, I broke the pullup station at the park. It now has a significant lean, and is only useful for strict pullups now. It was very shaky from the start, I did 20 kipping pullups, but they were really hard. After awhile, I could only do strict pullups - the bar would move 6" every time I got on. Approximate splits:

50 Pull-ups 3:00 (mix of kipping and strict)
400 meter run 1:30
95# Thruster, 21r 2:15 (15-6)
800 meter run 3:45
95# Thruster, 21r 3:15 (10-8-3)
400 meter run 1:45
50 Pull-ups 6:45 ! (strict, mostly singles)

I was happy to just finish - definitely was dogging it on the runs - particularly the 800. Would like to try this again with all kipping pullups - confident I could get sub-20.

M

Comment #563 - Posted by: Mel 36m/5'10"/170 at September 18, 2009 12:21 PM

28 minutes
assisted pullups, everything else as rx.

Comment #564 - Posted by: JOHN V 35/6'0/ 230 at September 18, 2009 1:29 PM

As rx'd 19:55 (run on treadmill)

Comment #565 - Posted by: NaXx-M-34-5'6"-169 at September 18, 2009 1:42 PM

34m/5'11"/170

First time with this one...

27:45 as Rx

Could go faster everywhere...

50 Pull ups (20-10-10-5-5)
400 meter run on treadmill - (1:50)
95# thruster (10-6-5)
800 meter run on treadmill - (3:50)
95# thruster (10-8-3)
50 Pull ups (20-10-8-7-5)

Comment #566 - Posted by: Ron at September 18, 2009 1:50 PM

22:07 as rx'd

Seriously hate thrusters.

Comment #567 - Posted by: Chris O m/28/174 at September 18, 2009 2:03 PM

Did Pack Scaling

12:00 even

Comment #568 - Posted by: Ted C at September 18, 2009 2:19 PM

m/23/5'9"/160

As Rx'd

15:15

1st set of PU's unbroken, new pr!

Comment #569 - Posted by: S.Cooper at September 18, 2009 2:40 PM

As rx'd

29:45

Have had poor nutrition past couple of weeks and really felt it today. One of my worst workouts in a while.

Comment #570 - Posted by: Rob at September 18, 2009 2:56 PM

WOD Daniel
as rx'd,thrusters @ 45kg,
15.04
wiped out after,couldnae do b/s,ended up doin rdl's,wicked combo of pull-ups ,running and thrusters.

Comment #571 - Posted by: Pedro Barrera,Scotland at September 18, 2009 3:34 PM

75 lb thrusters
22:45

Comment #572 - Posted by: bookworm at September 18, 2009 3:50 PM


as rxed 18:46

Rip Sgt Daniel

first time with this wod.

Comment #573 - Posted by: Kevin McClellan 48/M/195 at September 18, 2009 3:50 PM

Rx'd at home: 22:05

Comment #574 - Posted by: GU997 at September 18, 2009 3:52 PM

as Rx'd
16:55
I just started cross fit 3 weeks ago, are kipping pull ups as Rx'd?

Comment #575 - Posted by: luke at September 18, 2009 3:54 PM

15:55. Amazing WOD.

Comment #576 - Posted by: Alex at September 18, 2009 4:05 PM

27:05 as rxd

Comment #577 - Posted by: Woodlandave 29 m 195 5'9" at September 18, 2009 4:15 PM


24/150
WOD as Rx'd

15.14
First 50 PU's unbroken

Comment #578 - Posted by: Travis H at September 18, 2009 4:20 PM

scaled
20 pullups, 12 thrusters
19:43

Comment #579 - Posted by: homerba at September 18, 2009 4:21 PM

29:10 as prescribed

Comment #580 - Posted by: dlsoecht at September 18, 2009 4:33 PM

20:45 as RX'd

Comment #581 - Posted by: rche9820 at September 18, 2009 4:54 PM

Used 2 x 22.5kg Dumbbells for thrusters.

20:57

Comment #582 - Posted by: Richard 31yom/6'4/95kg at September 18, 2009 4:59 PM

CFWUx1 (late at night)
19:26
I have no idea why it took me so much longer last time.

Comment #583 - Posted by: Doug at September 18, 2009 5:11 PM

Theresa: 27:01 (30 pullups w/o assistance, 20 w/ white band to keep true to the intended pace of the WOD, ran both 400's, rowed 1000 to replace the 800m, 65# thrusters)

Comment #584 - Posted by: Mark & Theresa at September 18, 2009 5:32 PM

Rx'd
17:19

Comment #585 - Posted by: Josh M/34/74"/195# at September 18, 2009 5:34 PM

18:47

Comment #586 - Posted by: B. Rhaly at September 18, 2009 5:47 PM

20:50, a serious case of forearm butn after, but very happy with the effort and the result. Worked dus before, thanks to Greg Amudson.

Comment #587 - Posted by: Smithy m/49/5'10"/165 at September 18, 2009 6:05 PM

19:08
jjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjj

Comment #588 - Posted by: Tim- Pacific Grove at September 18, 2009 6:15 PM

1:45 on stat. bike for 400m
3:30 on stat. bike for 800m
55# thrusters
25:59

Comment #589 - Posted by: Nicky F/45/5'2"/127 at September 18, 2009 6:19 PM

"Daniel"

M/08y/49"/057# YORK
25 Jumping PU
Run 200m
Thrusters 15# 15x
Run 400m
Thrusters 15# 15x
Run 200m
25 Jumping PU
17:00

F/45y/62"/134# JULIA
50 Jumping PU
Run 400m
Thrusters 45# 21x
Run 800m
Thrusters 45# 21x
Run 400m
50 Jumping PU
39:00

M/40y/68"/160# GEORGE
As Rx'd
36:49

Comment #590 - Posted by: George Hernandez (in Chicago) at September 18, 2009 6:27 PM

On a treadmill which sucked, otherwise as RX'd think I killed it

16:48

Comment #591 - Posted by: Tonyz at September 18, 2009 6:33 PM

Did pack pullup reps

25 pullups - ~10 jumping
400m run - treadmill on 7 (8:45 mile)
21 Thrusters 95# - All the way through, so proud!
800m run - 7
21 Thrusters 95# - put bar down twice ~ 15 sec
400m run - 7
25 pullups - ~12 jumping

29:22

It would have been 4 to 5 minutes faster but I decided I would try to do 25 straight assisted pullups on the machine at the gym, but some lady was just sitting on it taking 10 min. btw each set. So I just went to unassisted, and it took a while. But hey, thanks lady, you suckyness made me better :)

Comment #592 - Posted by: Majid_Ninja at September 18, 2009 7:14 PM

41m, 72/218
Camp Zafar w/o
RX'd
26:30

Comment #593 - Posted by: will h at September 18, 2009 7:48 PM

22yo M - 145lb - 5'6"

As Rx'd:

20:56 how are your legs working??

Comment #594 - Posted by: ajb at September 18, 2009 8:37 PM

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

CFWU x 3
22:39 as Rx'd

RIP SFC Crabtree. God, bless those who survive him, especially Kathy and Mallory.

Comment #595 - Posted by: Archer6479 at September 18, 2009 8:57 PM

27:07

Comment #596 - Posted by: =AK Aaron= 25/a soft 195/5'10" at September 18, 2009 9:57 PM

33:51
Thrusters:65
treadmill runs

Comment #597 - Posted by: Crystal 125/26/5'4'' at September 19, 2009 1:09 AM

sub 30kg = 20min43sec

Comment #598 - Posted by: Tamas at September 19, 2009 2:24 AM

Rx'd

17:56

Comment #599 - Posted by: amped 35/M/190/6' at September 19, 2009 4:31 AM

19:00

Comment #600 - Posted by: kunkle at September 19, 2009 4:48 AM

scaled to pack:
25 pull-ups
400m run
21 65# thrusters
800m run
21 65# thrusters
400m run
25 pull-ups

29:21

Comment #601 - Posted by: d_wurm at September 19, 2009 6:06 AM

As Rx'd- using treadmill; 25:36

Harder than it looked.

Semper Fi!

Comment #602 - Posted by: Walker at September 19, 2009 6:18 AM

28:20.5

Comment #603 - Posted by: Rosser at September 19, 2009 8:51 AM

asrx'd:

22:17

Comment #604 - Posted by: Harlow at September 19, 2009 9:12 AM

as rxed: 18:27

Comment #605 - Posted by: Emmett 6'2'/185/31 at September 19, 2009 9:12 AM

49/m/190

Stairmill vs run, no hands on rails
As rx'd 25:56

Comment #606 - Posted by: denob at September 19, 2009 9:58 AM

13:36
as rx'd first time for Daniel.
(:59,1:50,:44,4:09,1:36,2:28,1:47)

bonked halfway through 800m. 1st PU's & Thrust unbroken. 12's next time.

cool down CFFB, 1/2 speed: 5rnds of
8xHSPU,L-PU,RD,PUrev:
13:50
(1:16,2:41,2:39,3:07,4:05)
True HSPU's on floor, no support forehead to ground.

later,
b
m/32/5'8-1/2"/167

Comment #607 - Posted by: brian p at September 19, 2009 10:56 AM

scaled to light band pullups

19:54

Comment #608 - Posted by: annaminh f/35/122/5'4" at September 19, 2009 11:01 AM

27:41 with 90 rather t han 95lbs (two 45lb dumbbells)

Comment #609 - Posted by: rlh at September 19, 2009 12:05 PM

CFWU

As Rx'd.

35:22

-Couple of interruptions cut into time. But it's about right.

Comment #610 - Posted by: KaziK M/24/5'10''/170 at September 19, 2009 1:17 PM

36M191
Rx'd 40 mins
Eric
39:30, 25 pullups

36F126
ring rows, 45#, rowed the first two runs (raining)
32 mins

Comment #611 - Posted by: jmcneal at September 19, 2009 2:01 PM

M/31/206/5'10"
as rx'd 34:43

Comment #612 - Posted by: Brian&Tiffany at September 19, 2009 2:39 PM

19:19 used a tredmill for the run. Good workout could have been faster knee was hurting

Comment #613 - Posted by: Ian Wheelis at September 19, 2009 2:41 PM

F/34/145/5'7

50 jumping pullups
400 m run (around building-probably closer to 375m)
45# thruster
800m run (more accurate-figure 8 around 2 bldgs.)
45# thruster
50 jumping pullups

17:30

Comment #614 - Posted by: Shelly at September 19, 2009 2:51 PM

Did that as r/x - one of my first hero WODs done as r.x

21.25.

runs were on treadmill which slowed me down a little.

last set of pull ups took more than 5 minutes - need to get my kipping down properly

Comment #615 - Posted by: nick in sydney m/37/6ft/183 at September 19, 2009 4:30 PM

First time back in a long while....fought pukie off after the first round of pull-ups!

20 min cardio

WOD as Rx'd (run done on treadmill) - 47:46

50 pull-ups - 25; 10; 10; 5
400 Meter run - 2:39
Thrusters - 11; 6; 4
800 Meter run - 6:11
Thrusters - 7; 8; 6
400 Meter run - 3:50
50 pull-ups - 12; 15; 14; 9
47:46.30

Comment #616 - Posted by: Bobak at September 19, 2009 4:37 PM

14:49 rx'd (41 pu's to start - pr)

Comment #617 - Posted by: gunnar m/37/190/73" at September 19, 2009 5:09 PM

I know it's a little late but felt the need to post the time 16::05 as Rx'd

Comment #618 - Posted by: bschofer at September 19, 2009 7:41 PM

as rx'd

Todd: m/36/160/5'10
25:45
Teri: f/37/153/5'7
31:30

Comment #619 - Posted by: TnT in MD at September 19, 2009 8:35 PM

F/32/165/5'7
29:16
25bpu/25jpu
scaled thrusters 45#
run on treadmill

met pukie today
what a WOD

Comment #620 - Posted by: Deidra at September 19, 2009 8:57 PM

As RX'd ~ 18:57

Comment #621 - Posted by: Adam S. (23/181/5'6"/19.2%BF) at September 19, 2009 9:30 PM

65lb thrusters/ dead hang pull ups

19:35

Comment #622 - Posted by: nickPFD at September 19, 2009 11:03 PM


25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

25:51

Comment #623 - Posted by: side at September 20, 2009 1:34 AM

22'55"

Comment #624 - Posted by: James GS at September 20, 2009 1:41 AM

First time for this one.

Was tough.

As Rx'd 21:43

Mandy
Scaled 25 purple band pu
12.5kg thrusters
22:05

Comment #625 - Posted by: Benny A at September 20, 2009 2:12 AM

M/25/5'9"/185

"DANIEL"

TIME: 31:53

No treadmill or track so I had to eyeballl 400m, so I am pretty sure I ran ALOT farther than that on ea run. No pullup bar, pullups done on a smith machine couldnt really kip so pullups were slower than usually.

Comment #626 - Posted by: BlackCatX-Fit at September 20, 2009 5:30 AM

m/26/167

800m in the middle was miserable. Think I just about speed walked it...

15:31 as rx'd

Comment #627 - Posted by: Tino at September 20, 2009 5:52 AM

29:39
25 30# assisted pullups
75# thrusters

Comment #628 - Posted by: ben at September 20, 2009 6:00 AM

As Rx'd 18:57. Then proceeded to dry heave for 25 minutes after. Pushed hard, felt good, but the transition from hot in the gym and cold outside wasn't good on the asthma.

Comment #629 - Posted by: ChadWHall M/22/6'1/189 at September 20, 2009 6:17 AM

Attended SFC Crabtree run in Columbus,OH. Then DANIEL wod afterwards-4 hour break. Had to modify due to lack of equipment

30 pullups on football goal post
400m run
2x16k kettlebell thrusters-21 reps
800m run
2x16k kettlebell thrusters-21 reps
400m run
50 pullups on goal post
stopwatch died but I think around mid 20

Comment #630 - Posted by: JB at September 20, 2009 7:01 AM

F/25/5'7/135

23:57 as Rx'd

Comment #631 - Posted by: tarasa b grand cayman at September 20, 2009 8:05 AM

48m 5'10 190

as rx 20:30

Comment #632 - Posted by: Mark Barry at September 20, 2009 8:33 AM

As rx'd 23:56
Not good

Comment #633 - Posted by: PatS at September 20, 2009 10:41 AM

22:35 as rx'd

Comment #634 - Posted by: EVAN at September 20, 2009 11:58 AM

24/m/160/5'9"
24:43
as rx'd

Comment #635 - Posted by: cmac at September 20, 2009 1:14 PM

as rx'd
22:26

Comment #636 - Posted by: Robert W. at September 20, 2009 2:45 PM

Not a bad workout to do after a night of drinking!

As rx'd in 17:39.

Comment #637 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at September 20, 2009 2:48 PM

RIP Daniel, life is short not matter how long you get and none of us are getting out alive... My heart goes out to your family both at home and in the green machine, may they take solace in the fact that you lost your life through living not while mearly passing time waiting to die like most people in this world do, your life made a difference.

I did this one at work cause I needed some weights, did it as rx'd up until the last round of pullups, I ripped my hand on the 3rd rep but kept going until it tore again on rep 17... I came home and put on my field gloves and did the other 33 pullups that I owed for this workout.

Time minus the last 33 pullups: 24:30

Comment #638 - Posted by: Brian R - 28 / Male / 5'9" at September 20, 2009 3:49 PM

F/26/183/5'6"
60-150lbs rubber band assisted pull-ups
subbed 12rep 65lbs thrusters
25:51

Comment #639 - Posted by: Brian&Tiffany at September 20, 2009 4:16 PM

37/m/185/6'

Completed but did not capture time.

Comment #640 - Posted by: Jeremy A. Olive at September 20, 2009 4:24 PM

As rx'd

18:34

Good workout. Felt sick afterwards.

Joel 2:23

Comment #641 - Posted by: Jon/M/27/5'9/160 at September 20, 2009 5:29 PM

M/165/5'7/25

As RX'd

30:41

Comment #642 - Posted by: Snodgrass at September 20, 2009 6:24 PM

as Rx'd at CF Nasti!

19:19

consecutive pullup PR: 41

Comment #643 - Posted by: Eric Gohl 22/5'10/163 at September 20, 2009 6:53 PM

As Rx'd

41:35

couldn't grip pull-up bars at all - didn't have chalk - was doing 2 at a time most of the last set

Comment #644 - Posted by: XAF at September 20, 2009 7:56 PM

30 pull ups, 240 m run, 21 thrusters 55 lbs, 480 m run, thrusters, pull ups

10:40

Comment #645 - Posted by: rawhide at September 20, 2009 9:47 PM

Jeff @ home
15:22

Comment #646 - Posted by: Jeff & Charity @ CFSnohomish at September 20, 2009 9:48 PM

M/31/5'7"/175

15 PU
As Rx'd
15 PU

30 min. flat.

Comment #647 - Posted by: Daniel Rivera at September 20, 2009 11:17 PM

As Rx'd 20:30

Comment #648 - Posted by: thetimmy at September 21, 2009 1:50 AM

M/43/5'8"/165

Time: 27:10

The running sucked. I had to sub 25 thrusters at 70# with two 35# kettle bells. The last set of PU's I conquered with a mind game of 10 reps, 9 reps 8 reps...down to 4 which left only one to complste it.

Comment #649 - Posted by: Vaughn at September 21, 2009 6:20 AM

Ran .5 mile
3x cfwu w 5 pull ups.

Sub 60 lb dumbell thrusters.
21:13

my thrusters are incredibly weak.

Comment #650 - Posted by: Danny S at September 21, 2009 6:45 AM

Wow, this was nasty.

~11:00 up to the final pull up set, then it really started to suck. Did them 20-15-10-5...SLOWLY.

watch stopped I guess I must have bumped it with my wrist.

Comment #651 - Posted by: tucks at September 21, 2009 7:11 AM

Not sure if my 400's and 800 were accurate distance, but close.
Otherwise as RX'd
29:45
(also, new PR- first set of pullup's did 25 continous)

Comment #652 - Posted by: David Simcox at September 21, 2009 7:53 AM

50 jumping pullups
1/4 mile run
95 lb. thrusters, 21 reps
1/2 mile run
95 lb. thrusters, 21 reps
1/4 mile run
50 jumping pullups

27:56

Comment #653 - Posted by: cbecker at September 21, 2009 8:33 AM

35 minutes

1st set of pull ups broken - 20-10-10-10
Runs on treadmill (the 800 was broken with a brief "walk" in the middle)
Thrusters all broken 12-9
last set of pull ups broken 10-10-10-10-10

Humbling.

Comment #654 - Posted by: clark at September 21, 2009 8:41 AM

CFWU x3
Burgener warm-up
WOD: 18:15 as rx'd

Comment #655 - Posted by: basebplyr1 (30/M/6'3"/215) at September 21, 2009 9:04 AM

As Rx'd
16.28

Comment #656 - Posted by: JF 19/M/5'9/155 at September 21, 2009 10:03 AM

m/31/6/200

26:15 as rx'd

Comment #657 - Posted by: Andy A at September 21, 2009 10:14 AM

M/33/194/6'

as rx'd 22:38

pull ups 20-10-10-10 // 10-10-10-10-5-5
both thrusters broken 10-7-4

could push through harder on thrusters... transition to run was interesting. took 0.1 mile to get my legs back under me and push to 7 min or less pace. I thought it would be worse and was keeping something in the tank to finish hard, but now know better pacing for next time which will apparently be in another 2.5 years.

Good workout. RIP Daniel.

Comment #658 - Posted by: Lee at September 21, 2009 10:42 AM

as rx'd 18:11

Comment #659 - Posted by: Jeff Germond M/28/5'8"/180 at September 21, 2009 10:45 AM

18:46 as rx'd

Comment #660 - Posted by: J.J. at September 21, 2009 11:26 AM

ok so first post for me...

havent been doing CF very long.. maybe a month and a half..but love it

Daniel
20:50

Comment #661 - Posted by: Justin M at September 21, 2009 11:51 AM

31 yom
127lbs
65lb thrusters.
23:50

Comment #662 - Posted by: Jon Gray at September 21, 2009 12:13 PM

as rx'd

19:49

that was easy...lol!!!

Comment #663 - Posted by: al deezy (32m-155) at September 21, 2009 2:26 PM

Got evicted from my gym so have to build a home gym. Did a modificed Daniel

50 supine pull ups
400 M
30 thrusters with 60# sandbag
800 M
30 thrusters
400 M
50 supine pull ups

20:32

RIP Sgt. Daniel Crabtree

Comment #664 - Posted by: Brad 33/M/205/74" at September 21, 2009 2:28 PM

31:23. Was weak and walked quite a bit on the 800. Been a while since I've walked on a run.

Comment #665 - Posted by: ecp2 at September 21, 2009 2:48 PM

M/24/5'9"/171

First "Daniel"
19:25

As RX'ed except I subbed rowing for running since I ran earlier that day.

Comment #666 - Posted by: Alex at September 21, 2009 3:49 PM

19:45 as rxd

Comment #667 - Posted by: jbark60 at September 21, 2009 4:17 PM

EJ
M/36/167
18:45
EJ

Comment #668 - Posted by: EJ at September 21, 2009 5:01 PM

29/m/205/6'0"

16:54 as rx'd

ugh...bPuuuukeehhhhth...hack, hack...

Comment #669 - Posted by: StunZeed at September 21, 2009 5:31 PM

@thesweatbox

16:45 as Rx'd

Comment #670 - Posted by: stinker [27/m/161#] at September 21, 2009 6:09 PM

scaled to 25 pullups: 18mins

Comment #671 - Posted by: dsm19 M/30/6'0/215 at September 21, 2009 6:12 PM

18.40

Comment #672 - Posted by: Rosie in Atl at September 21, 2009 6:33 PM

scaled to 35 Pull-ups and 75# Thrusters

22:06

broken sets made it longer than expected!

Comment #673 - Posted by: dingrr 50/m/175 at September 21, 2009 7:16 PM

34yom / 205lbs

Pack, For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

23:30

Scaled the thrusters to 60#, and had to break up the pull-ups and the thrusters right from the get-go. Otherwise, a great workout!

Comment #674 - Posted by: Bphantom at September 21, 2009 7:42 PM

m/40/67"/185#

Daniel Scaled 19:50

35 pullups
400 meter run
75# thrusters, 21 reps
80 meter run
75# thruster, 21 reps
400 meter run
35 pullups

Comment #675 - Posted by: Anthony Rubino at September 21, 2009 8:36 PM

MGySgt. USMC M/48/6'2"/205

Messed up on my memory test with this one. I realized after the 1/2 mile portion that I did the Thrusters first than ran. To make up for my error I added another complete set of 21 Thrusters.

50 PU
21 Thr @ 95 Lbs
1/4 mile
21 Thr @ 95 LBs
1/2 mile
21 Thr @ 95 Lbs
1/4 mile
50 PU

I did not see the harm in a little extra effort considering. Time could be better but everything was an honest full range of motion.

38:58

OooRahh
CrossFit

Comment #676 - Posted by: W.D. at September 21, 2009 10:44 PM

As rx'd:

44:53

Comment #677 - Posted by: grant 185 at September 22, 2009 3:14 AM

28:00

Comment #678 - Posted by: morisong at September 22, 2009 3:36 AM

Did 25 PUs, 400m run, 21 thruster (40# x 2 DBs), 800m, 21 thruster, 400m and 25 PUs.
15:00

Comment #679 - Posted by: Alex R at September 22, 2009 4:13 AM

As rx'd

23.57

Comment #680 - Posted by: MTR at September 22, 2009 5:05 AM

As rx'd

22:00

Lost time waiting/finding treadmills.

Comment #681 - Posted by: Ryan M. 6'4/m/200 at September 22, 2009 5:16 AM

WU: 400m jog, stretching, 2.1m run (13.19)

WOD: as rx'd in 18.07

Comment #682 - Posted by: Mike Honcho M/31/5'10"/170 at September 22, 2009 5:20 AM

22:42

Comment #683 - Posted by: DoubleJ at September 22, 2009 6:47 AM

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps SUB 65 pound Thruster
800 meter run
95 pound Thruster, 21 reps SUB 65 pound Thruster
400 meter run
50 Pull-ups

21:05

Comment #684 - Posted by: Louis Herrera 50 70" 178 at September 22, 2009 6:49 AM

as rx'd:

24.25

(transition time = 6 x 30 secs = 3 mins)

Comment #685 - Posted by: Zeb G at September 22, 2009 8:20 AM

As Rx'd

16.21

Comment #686 - Posted by: Oliver AA at September 22, 2009 10:14 AM

M/32/5'4"/142lbs
As rx'd
18:12

Comment #687 - Posted by: Matt Burritt at September 22, 2009 3:35 PM

21:56

Comment #688 - Posted by: Erik 28/M/76.5"/200 at September 22, 2009 4:41 PM

scaled to about 50%, except for the runs:

25 pull ups
400 m run
90# dumbbell thrusters, 10 reps
800 m run
90# dumbbell thrusters, 10 reps
400 m run
25 pull ups

18:22

Comment #689 - Posted by: Pickle at September 22, 2009 5:01 PM

39:04

For time:
50 Pull-ups
495 meter run
92 pound Thruster, 21 reps
990 meter run
92 pound Thruster, 21 reps
495 meter run
30 Pull-ups
20 Jumping Pull-ups

This was done on September 17, 2009.

Comment #690 - Posted by: Alfie at September 22, 2009 6:08 PM

M/32/143lbs/5'5"

As rx'd
18:13

Comment #691 - Posted by: Brandon Burritt at September 22, 2009 6:14 PM

first time with this WOD - 32:28

Comment #692 - Posted by: Sri from B'ham AL (29/m/5'8"/180lb) at September 22, 2009 6:20 PM

First time.
As Rx'ed.

26:25

Comment #693 - Posted by: Miyagi 29/m/168# at September 22, 2009 7:19 PM

rxd
18:13

Comment #694 - Posted by: buggzilla at September 22, 2009 8:36 PM

(done 9/18 without yesterday's rx'd rest day)
45:07 as rx'd...160/180
Had to stop 6 reps short of 50 on the last round of pull-ups to avoid tearing off a bloody callus. Should have scaled this one.

Comment #695 - Posted by: Mike Scott at September 22, 2009 11:07 PM

m/29/5'9"/160

as rx'd (strict pullups)

~40:30

Comment #696 - Posted by: ceaver at September 23, 2009 12:58 AM

33/m/6'2"/205

For time:
50 pullups (15+15+10+5+5, took just over 2 min)
400m run (1:45)
21 thrusters – 95lbs (14+7)
800m run (almost 4 min)
21 thrusters – 95lbs (7+7+7)
400m run (1:55)
50 pullups (6+9+7+8+5+5+5+5 in about 2 ½ min)

18:45

Phil 4:13

Comment #697 - Posted by: EricB in IL at September 23, 2009 6:20 AM

32:03

Comment #698 - Posted by: DELTA DOG at September 23, 2009 6:51 AM

M/24/152 GregAwu

As rx'd (runs on treadmill) - 21:15

Comment #699 - Posted by: Y. Zhou at September 23, 2009 10:08 AM

23:40 thrusters killed me

Comment #700 - Posted by: Broadwater at September 23, 2009 1:50 PM

dude/26/160lbs

15:37 (used treadmill)

Comment #701 - Posted by: eric at September 23, 2009 2:28 PM

23 mins

Comment #702 - Posted by: nsb at September 23, 2009 4:13 PM

M/53/142/5'8"

as Rxd 20:27

Comment #703 - Posted by: Ssscaler at September 23, 2009 4:14 PM

M/27/160/6'

As rx'd: 22:29

Felt decent today...not great.

Comment #704 - Posted by: Publius at September 23, 2009 6:15 PM

26:37 as rx'd

Comment #705 - Posted by: Darkstar at September 23, 2009 6:58 PM

Started crossfit 3 weeks ago. Had to adjust workout, couldn't run because of gym and pouring rain outside.

35 Pull Ups (25 Kipping, 10 jumping, 6" jump to bar)
250 Jump Rope Singles
21 95lb Thrusters
500 Jump Rope Singles
21 95lb Thrusters
250 Jump Rope Singles
35 Pull Ups (25 Kipping, 10 jumping, 6" jump to bar)

Comment #706 - Posted by: Jade_Jenny_M_23_190lbs at September 23, 2009 8:41 PM

M/19/5'10/140

scaled to BrandX 'pack',

25 pull-ups
400m run
21 (dumbbell) thrusters #62
800m run
21 (dumbbell) thrusters #62
400m run
25 pull-ups

14:46 including a total of 1 minute waiting for treadmill to start (20 seconds for each run)

Comment #707 - Posted by: Josh R at September 24, 2009 2:17 AM

Scaled and adjusted


35 Pullups
400m run
21 Burpees
800m run
21 Burpees
400m run
35 pullups

Time: 15:27mins

RIP Daniel

Comment #708 - Posted by: BarryT at September 24, 2009 6:26 AM

as rx'ed: 28:50

Comment #709 - Posted by: Mark at September 24, 2009 6:57 AM

m/40/5'9"/170

As rx'd: 22:30

Comment #710 - Posted by: Richie D. at September 24, 2009 7:11 AM

Time: 24:19
Jumping pull-ups after first 27 reps. Run times: 2:09, 4:32, 2:27
Did do this on 9/17/09

Comment #711 - Posted by: Geoff M/52/5'11"/220 at September 24, 2009 8:22 AM

M/31/5'9"/152

As rx'd. First time doing Daniel.

19:12

Comment #712 - Posted by: Antun Karlovac at September 24, 2009 8:42 AM

scaled/modiefied
25 JPU
16:46

Comment #713 - Posted by: TJ/220/42 at September 24, 2009 10:25 AM

29:03

sub thrusters with the burps

Comment #714 - Posted by: Birch28male200 at September 24, 2009 12:34 PM

As Rx'd

First time for this one.
25:17

Comment #715 - Posted by: Brian M. 32/M/5'9"/170 at September 24, 2009 12:59 PM

RIP Daniel

As Rx'ed

17:34

1st time testing this. I really need to learn kipping pullups. 1 set of 50 pullups did 24 "dead hang" pullups, then had to do sets of 5,4,3 after a 10, 15 sec rest. That killed my time. Was able to do both sets of 21 Thrusters straight through, and kept my running to about an 8-8.5 minute mile pace. Last set of 50 pullups, started with 12 "dead hang" pullups again, then shorts bursts of 4,3 pullups after a few seconds break. Didn't want to do jumping pullups. Think with some serious skillwork on kipping pullups, and more conditioning on running (get my mile time down to a 6 min mile pace), I could break 15 min.

CROSSFIT IS AWESOME!!!! Thank you to everyone that runs the website, and all the amazing people that have made this system possible. Crossfit has changed my life for the better.

Comment #716 - Posted by: Mark Sterling 30/M/6'1"/195 at September 24, 2009 4:15 PM

22:17 as rx'd

I'm very frustrated about this time. I know I could have went sub 20 if I hadn't had to deal with stupid tread mills. Oh well, this was my first time doing "daniel", guess we'll see how it goes next time around. Love you all! Later.

Comment #717 - Posted by: john20_arkansas at September 24, 2009 5:07 PM

Porch:
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

16:06

Comment #718 - Posted by: JT at September 24, 2009 5:58 PM

As Rx:
19:02

Comment #719 - Posted by: MikeyPaul - m/27/5.8/170 at September 24, 2009 6:49 PM

as rx'd

19:50

coulda shoulda been faster

Comment #720 - Posted by: Neil08070 160/M/21 at September 24, 2009 7:51 PM

28 Burpees
WU
Daniel
24:34
thrusters 11-5-5 both sets, struggled w/pull ups
M/48/193#/72"

Comment #721 - Posted by: RB at September 24, 2009 7:52 PM

as rxd 16:09 and it was hot out.

Comment #722 - Posted by: Chewuch Jeff 36/5'9"/185 at September 24, 2009 10:05 PM

28/m/78kg

22:37

Subbed 500m row for 400m run (calf recovery)

Comment #723 - Posted by: pz at September 25, 2009 1:05 AM

25 kg
25 kg

33 min

Comment #724 - Posted by: Anne at September 25, 2009 2:19 AM

30 kg
25 kg

33 min

Comment #725 - Posted by: Anne at September 25, 2009 2:20 AM

20:46

Comment #726 - Posted by: jamone160 M/41/245/6' at September 25, 2009 11:24 AM

Rowed instead of ran

For time:
50 Pull-ups
400 meter row
95 pound Thruster, 21 reps
800 meter row
95 pound Thruster, 21 reps
400 meter row
50 Pull-ups

19:53

Comment #727 - Posted by: AndrewE at September 25, 2009 11:34 AM

pack
25 PU 65lb thruster
starting to do complete ext on PU, can only do 2 at a time
25.48

Comment #728 - Posted by: footdoc at September 25, 2009 2:24 PM

Scaled 25 Pull ups
65 lb Thrusters
14:38

Comment #729 - Posted by: Kyle at September 25, 2009 2:28 PM

m/35/5'9/171

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. 25 Burpees.
18:38

Not bad. Could've pushed a little harder all around. Needed wider stance on 1st round of thrusters.

Comment #730 - Posted by: jrm at September 26, 2009 9:15 AM

i did this, but totally for got the time.... i think it was like 19 minutes.... i am getting old

Comment #731 - Posted by: mulcahy at September 26, 2009 10:05 AM

As RX'd: 33:40

Comment #732 - Posted by: Steph M/34/5'6"/147 at September 26, 2009 12:03 PM

age 19 bw 170
13:11 as rx'd

a little easier than i expected but still sucked.
sidebar: i knocked out 41 straight pullups on my first set. probably coulda done all fifty...i'll have to try it some time

Comment #733 - Posted by: Chris S at September 26, 2009 6:38 PM

Brutal
Joe - 21:30
Dave - 21:35

Comment #734 - Posted by: Joe Casale/m/5'5"/170lbs at September 27, 2009 6:11 AM

Started CF a few months ago and absolutly loving it! as a practicionar of Judo I feel CF is one if not the best way to train both strenght and endurance/condition. After years of plain fitness and powerlifting I was becoming bored with training. CF relifted my spirits to train hard and go deep.. I met Puckie once or twice during judotraining but with CF puckie became my household pet and I am hating that bloody animal!
Keep up the great WOD's!!
Finished Daniel in 24 minutes.. with 45 KG (a little over 95 pound)

Ok im going to mentally prepare for today's work out.. 1-2-3 GO!

Comment #735 - Posted by: gs at September 27, 2009 6:31 AM

F/34/165/5'7"

Mod: 25PU/25JPU
Treadmill
29:17
pukie

Comment #736 - Posted by: Deidra at September 27, 2009 7:30 AM

Done on 9/27 as makeup. RIP, brother.

As rx'd, 17:58.
39 yom/185

Comment #737 - Posted by: Dale_Saran at September 27, 2009 11:39 AM

Jumping pullups to finish the 50
45lb truster
bikes twice as Rx cause can't run right now.

27 minutes.

Comment #738 - Posted by: Jason_G-City at September 27, 2009 7:10 PM

34 yom 200 lbs.

First Daniel.

34:41 as rx'd. Did thrusters in sets of 7, probably could have pushed harder but pukie was knocking

Comment #739 - Posted by: kgw at September 28, 2009 2:32 PM

subbed 65# for thrusters

24:54

Comment #740 - Posted by: michael leach at September 29, 2009 5:05 AM

M/35/6'/207#

scaled to 80# thrusters due to sore teres minor/triceps

24:27

Run was hard due to sinusitis, but did it in under 25 which was my goal!

Comment #741 - Posted by: EREK at September 29, 2009 9:24 AM

as rx'd 19:02

Comment #742 - Posted by: matt b grand cayman at September 29, 2009 10:41 AM

34 yom 200 lbs.

First Daniel.

34:41 as rx'd. Did thrusters in sets of 7, probably could have pushed harder but pukie was knocking

Comment #743 - Posted by: kgw at September 29, 2009 1:52 PM

About 25 minutes. Gym was busy and not laid out well for this; LOTS of time wasted between exercises. First round of thrusters was with 30# dumbbells, both to test my shoulders (which were made me take a week or so off) and because all the bars were in use.

Comment #744 - Posted by: blckorder at September 29, 2009 5:57 PM

34 yof 130 lbs
33:22

Comment #745 - Posted by: lb at September 29, 2009 7:35 PM

Puppies scaling:

25 jumping pullups
.125 mile run
45 lb thruster, 21 reps
.25 mile run
45 lb thruster, 21 reps
.125 mile run
11 assisted pullups - 55 lb counterweight
14 assisted pullups - 70 lb counterweight

Comment #746 - Posted by: BobO (m/24/6'5''/190) at September 30, 2009 8:11 AM

would help if included the time, not just scaling

22:48

Comment #747 - Posted by: BobO (m/24/6'5''/190) at September 30, 2009 8:11 AM

scaled thrusters to 15 reps:
29:33

Comment #748 - Posted by: JTeets at September 30, 2009 12:35 PM

Puppies:
25 Pull-ups
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups

14:09

Comment #749 - Posted by: fixwngmech at October 1, 2009 12:16 AM

Puppies:
25 Pushups
200 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
200 meter run
25 Pushups

12:10

Comment #750 - Posted by: threenascr at October 1, 2009 12:17 AM

-400m runs on tmill (0.25 miles; speed = 9.4; 6:22/mile)
-800m run on tmill (0.5 miles; speed = 9.0; 6:40/mile)

27:43

Comment #751 - Posted by: bcb373 at October 1, 2009 11:37 AM

19:50 @ work, runs to Pizza Time

Comment #752 - Posted by: Mad Max at October 2, 2009 3:48 PM

23.m.135.65"

as rx'd
25:24(PR)

Comment #753 - Posted by: Francis Vu Nguyen at October 3, 2009 8:43 AM

24:00

Comment #754 - Posted by: TROY at October 4, 2009 5:42 AM

20:39
changed thruster to hang power clean 75#

Comment #755 - Posted by: MattD/M/33/172/5'9"/Louisiana at October 5, 2009 7:51 PM

29/m/185

ring PU: 19:52

Comment #756 - Posted by: MoGreene at October 6, 2009 4:13 AM

Pack:

25 pullups (broken)
400
65# thruster x 21
800
65# thruster x 21
400
25 pullups (broken)

25:00 (about 2.5 min going up/down stairs to/from where pullup bar is)

Comment #757 - Posted by: nashville steve at October 8, 2009 6:48 PM

Scaled to porch:

35 pullups
400M
75lbs Thrusters 21 reps
800M
75lbs Thrusters 21 reps
400M
35 Pullups

20:30

Comment #758 - Posted by: wlaws284 at October 20, 2009 2:37 PM

As rx'd
18:57

Comment #759 - Posted by: EM at October 21, 2009 6:59 PM

As Rx

17.33 - M/29/5'8/154

Thrusters were broken sets.

Comment #760 - Posted by: Liam McKarry at October 22, 2009 1:07 AM

31/m/165/65"
No-kip pullups
As RX'D
27:03

RIP Daniel

Comment #761 - Posted by: ac at October 22, 2009 1:06 PM

Rx'd 18.24

Comment #762 - Posted by: FTS at October 31, 2009 2:44 PM

18:04

Comment #763 - Posted by: colin k at November 5, 2009 1:53 PM

14:52 rx'd
Performed 11/11/09 at Crossfit Renaissance

Comment #764 - Posted by: soccerman/CrossfitRenaissance/182/6'0 at November 12, 2009 11:29 AM

42/185

rx'd

22.58

Comment #765 - Posted by: Jeff A at November 21, 2009 7:27 PM

19:03

M/39/182/5'10"

Comment #766 - Posted by: jayhawkcf at January 1, 2010 9:51 AM

M/27/6"/165

16:50, pukie was knocking.

Comment #767 - Posted by: alan firth at January 4, 2010 6:48 AM

28:42
45# thrusters

Comment #768 - Posted by: dcyn at February 22, 2011 11:22 AM

24:03

Comment #769 - Posted by: justin roer at March 18, 2014 9:53 AM

24:08

Comment #770 - Posted by: jroerlerner at March 18, 2014 9:53 AM

Have a question guys
Do you warm up for this WOD or just crack on???

Comment #771 - Posted by: Weebill at March 18, 2014 12:52 PM

Male 39/5.8/73k
21.09 I HATE THRUSTERS!!!

Comment #772 - Posted by: Weebill at March 19, 2014 12:27 PM

21:20 male 34/150# rx

Comment #773 - Posted by: Eric at March 19, 2014 12:40 PM
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