December 2, 2009

Wednesday 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

CharityVale35lbOneArmPullup_th.jpg

Enlarge image

Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up


A Conversation with Barry Sears, Part 3 Inflammation, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Posted by lauren at December 2, 2009 5:00 PM
Comments

Thank you, coach.

Gonna hit this one hard.

Comment #1 - Posted by: bo_D at December 1, 2009 5:00 PM

Thank you, coach.

gonna hit it hard tommorrow

Comment #2 - Posted by: bo_D at December 1, 2009 5:01 PM

digg'n it!!

Comment #3 - Posted by: gregorioz at December 1, 2009 5:02 PM

1 Corinthians 9:25-27 (New International Version)

25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. 26 Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. 27 No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

Comment #4 - Posted by: mac at December 1, 2009 5:05 PM

pullups are weighted, right?

Comment #5 - Posted by: charlie at December 1, 2009 5:11 PM

pullups are weighted?

Comment #6 - Posted by: charlie at December 1, 2009 5:11 PM

Is it just 21-15-9
or is it
21-15-9 for 3 rounds?

Comment #7 - Posted by: Justin Weeks at December 1, 2009 5:14 PM

I think the compare to link is wrong.

Comment #8 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 1, 2009 5:15 PM

wow I've been doing crossfit a couple months now and I didn't even think I could do a one arm pull up but I just went and tried and could do it with relative eze with each arm.
still gonna have to do a good deal of scaling for this one.

Comment #9 - Posted by: Zach m/24/ 5'9'/ 175lbs at December 1, 2009 5:16 PM

Great wod
2 questions
1: For the thrusters are the palms facing out or towards me
2: weighted pullups?

Comment #10 - Posted by: Streeter at December 1, 2009 5:17 PM

#4 and #9, Not weighted pull ups. Off hand hold the gripping hand for support.

Did we miss part 2 of the Inflammation series?? Looks like it goes 1 to 3. Either way....good stuff!!

Thanks coach

Comment #11 - Posted by: cheeks at December 1, 2009 5:21 PM

Streeter

if the WOD was for weighted pull ups, you can be sure that it would tell you to do weighted pull ups. It doesn't so it's normal pull ups tomorrow. (and as an aside, one arm weighted pull ups would be a fairly unpleasant exercise)

Comment #12 - Posted by: nick in sydney m/38/6ft/183 at December 1, 2009 5:23 PM

I love it when I share a CF brain. I had my gym do 'en-even Fran' yesterday.
21-15-9
Thrusters- 35# on one end of the bar, 15# on the other with a tape marked even grip
Pull-ups were done with one hand on the bar, the other hand 8" lower on a rope.

good times!

Comment #13 - Posted by: PXT Cody at December 1, 2009 5:23 PM

A thruster with the palms facing you would be horribly uncomfortable on the shoulder and you can't get full extension with a supinated grip. Pull-ups are weighted. No, it isn't 3 rounds of 15-12-9. The first round is 15, the second is 12, the third is 9.

This looks brutal....GET SOME!!

Comment #14 - Posted by: MTR/m/168/5'9" at December 1, 2009 5:27 PM

I'd put my money on Rob Orlando for the one arm weighted pull up max!! ha

Comment #15 - Posted by: cheeks at December 1, 2009 5:28 PM

Does anyone know where the new crossfit is in Brooklyn? I am going there and would like to train at it. NOt sure of the name but it was just built. Thanks.

Comment #16 - Posted by: Brooklyn at December 1, 2009 5:28 PM

Pretty sure the pull-ups are weighted....the gal in the picture has a dumbbell between her knees. And it says "using a single, 60# dumbbell 3 rounds, 15-13-9 reps of:"

See, the colon implies that you're to use the DB for all of the following. I'd put money on weighted.

Comment #17 - Posted by: MTR/m/168/5'9" at December 1, 2009 5:32 PM

#13 MTR, must have been a typo. The pull ups are NOT weighted.

Comment #18 - Posted by: cheeks at December 1, 2009 5:34 PM

Do you kip these? Or, are they dead-hang?

Thanks in advance! Looks like fun!

Cheers,

Ben

Comment #19 - Posted by: Ben at December 1, 2009 5:37 PM

MTR-My mistake, you are correct. Look at the photo guys and girls...

Comment #20 - Posted by: cheeks at December 1, 2009 5:38 PM

whoa. not sure i have one arm pullups yet.

Aloha,

Jordan

Comment #21 - Posted by: Jordan...28/175 @ Holloman AFB at December 1, 2009 5:41 PM

Just got done watching our President's speach...all I can say is when do I get to leave? He's right you know, alot of America has forgotten why we went there in the first place and what would happen to our security as well as world security if we just "pulled out". Darryl Worley has a terrific song that fits just right here "Have You Forgotten?"

Comment #22 - Posted by: J-Bird at December 1, 2009 5:46 PM

yes, the pull ups are weighted.

Comment #23 - Posted by: MoisesDelMar M/26/165/5'8'' at December 1, 2009 5:48 PM

Cheeks--

No worries.....I was hoping they WERE NOT weighted!!! Adds a terrible new dimension to our workout tomorrow.

Comment #24 - Posted by: MTR/m/168/5'9" at December 1, 2009 5:49 PM

60 lb weighted db one arm pullups???

Comment #25 - Posted by: al deezy (32-m-155) at December 1, 2009 5:54 PM

60 lb weighted single hand pull ups doesnt sound right

Comment #26 - Posted by: fintan at December 1, 2009 5:57 PM

noticed that in the picture of the woman doing a one handed pull up she is griping the bar underhand (like a chin-up) rather then with her knuckles facing towards her like a pull-up. Which is it?

Comment #27 - Posted by: threwuponyou at December 1, 2009 6:01 PM

Thanks coach! So stoked on this workout! Good change up.

#20 I totally agree, most Americans have forgotten why we went to war. It's the damn 5 second attention span of people these days.

Comment #28 - Posted by: Sjpd16 at December 1, 2009 6:02 PM

no it doesn't to me either! sometimes i wish they would elaborate more on what the hell to do!!!

Comment #29 - Posted by: al deezy (32-m-155) at December 1, 2009 6:02 PM

This WOD explanation is poorly worded as evident by all the confused posters........so much for the Cert 1 KISS principle

Comment #30 - Posted by: bobby c at December 1, 2009 6:05 PM

FYI, pullups are weighted just like in the photo, grip is however you want to do it, just like all pullups. Seems pretty straightforward to me.

Comment #31 - Posted by: ScottMacArthur at December 1, 2009 6:08 PM

60lb weighted-one-handed pull up doesn't sound right to me either... considering a lot of people's max weighted pull up (with 2 hands) is 80-100lbs. Doing 36 reps of nearly max effort (for many people) couldn't be it.

Comment #32 - Posted by: Ryan (m/19/5'8"/140) at December 1, 2009 6:08 PM

K.I.S.S.

For a 180 lb male, a set of standard pull-ups would entail moving 180 lb, thus approx 90 lb per arm. If they were weighted with say a 45 lb plate that would be 225 total or 112.5 lb per arm.

A one arm pull-up with a 60 lb dumbbell for the same male not entails 240 lb per arm.

I'm thinking the pull-ups are not weighted.

Comment #33 - Posted by: Damian at December 1, 2009 6:16 PM

are we suppose to do weighted one arm pullups with 60lbs??

Comment #34 - Posted by: mikey mic at December 1, 2009 6:19 PM

Whoa- this is way over my head. Don't even know how I'd scale. One arm band pull-ups? Eh, I think I will just do dumbbell Fran after I do my front squats. Missed 'em, had me an extra rest day, was so so sore from Linda + Joshie.

6AM, bright and early :) charging the ipod as I type

Giddy Up!

Comment #35 - Posted by: Strong Lil Pony! at December 1, 2009 6:21 PM

Pull-ups are certainly weighted. Don't be afraid to scale.

Comment #36 - Posted by: Esteban - CrossFit Nasti at December 1, 2009 6:23 PM

THE PULL UPS ARE NOT WEIGHTED! it implies using one DB because coach is trying to make sure you are doing the thrusters one arm at a time instead of using two and doing them at the same time.

If the pull ups were weighted they would say it, end of story.

Comment #37 - Posted by: Cappi at December 1, 2009 6:24 PM

Since when does the photo have anything to do with the WOD? In today's case, its actually more than normal, because at least it shows the grip.

But I'd hate to have to mix in Afghan-handstands in my WODs here in Oakland just because that's what the photo showed!

I seriously doubt anyone intended the one-handed (2-armed) pullps to be weighted.

Comment #38 - Posted by: Benny1 M/40/74"/220 at December 1, 2009 6:25 PM

right on Ryan, the math doesn't work here.

Comment #39 - Posted by: #42MARQ - CrossFit Bucks at December 1, 2009 6:25 PM

Sack up ladies
If you can't do the weighted pullups, scale the workout

Comment #40 - Posted by: m/21/5'11''/205 at December 1, 2009 6:26 PM

Isn't this technically a 2 arm, but One-HANDED pullup? What practical application does this exercise have in the real world? Why not just do regular weighted pullups?

Comment #41 - Posted by: Eric L Cohen at December 1, 2009 6:26 PM

Oh and about the photo.

I believe it was posted to give a visual representation on how to do the "one arm" pull ups.

The fact that the picture shows someone doing a weighted one is just because Charity is a beast!!

Comment #42 - Posted by: Cappi at December 1, 2009 6:26 PM

#16 MTR and #29 ScottMacArthur have it right. The colon and photo were intentional. Scale as needed.

Comment #43 - Posted by: Tony Budding at December 1, 2009 6:32 PM

If you'll notice, the caption for the picture says "35lb 'one-arm' pull-up", which means it's not a picture describing the WOD. Also I believe they'd say "'One-arm' weighted pull-up right arm" if they wanted it weighted.

For someone new like me who can do about 4 strict pull-ups max at one time, is it better to do my max with strict pull-ups each set, or should I go for the recommended amount doing jumping pull-ups?

Comment #44 - Posted by: Jess at December 1, 2009 6:35 PM

my 1 rep max weighted pullup is 135#'s. if these are 60# weighted pullups, then I have to do 72 60# one-arm pullups. The moral of this post: these can't be weighted one-arm pullups.

I will be trying one with 60#'s tomorrow, but it truly doesn't seem feasible.

Comment #45 - Posted by: The Champ at December 1, 2009 6:36 PM

Holy $#!^ Thais is new. I like it...

In fact, I have noticed a very occasional odd workout involving one-armed stuff. I like them all.

Comment #46 - Posted by: thatguy at December 1, 2009 6:38 PM

That picture is impressive because of the 35lbs. but not truly a "one-armed" pull-up. Holding on to your wrist is still using two arms to pull yourself up.

Comment #47 - Posted by: MAM at December 1, 2009 6:41 PM

Technically, the post doesn't say the thrusters are weighted either. It just says use a 60# DB for the following (that's what a colon means), then all the exercises are listed. I read that as use the 60# for the whole workout. Just how I'm reading it. I'm sure it will all become clear when the scaling is posted to Brand X.

Whether the pull-ups are weighted or not, it'll still be tough. I think they're weighted because of the low reps. Usually we're doing upwards of 100 pull-ups per workout. Only doing 36 with a heavy-ass weight seems right up CrossFit's alley.

Comment #48 - Posted by: MTR/m/168/5'9" at December 1, 2009 6:43 PM

Great wod. Thanks coach!

Comment #49 - Posted by: chuckm at December 1, 2009 6:44 PM

Made up the front squats from the other day.
in 3s
70-85-95-115-130.
Can't find my wod book but Im thinkin that's pretty damn good for a set of 3 for me ;) Your turn Pony - GET IT!!!

Comment #50 - Posted by: Cookie at December 1, 2009 6:46 PM

guys, seriously, one handed pull ups aren't much harder than regular. unless of course, they are true "one-handed" pull ups. this is just a different grip. a close grip pull up (if you will). if you can't do 60 lb close-grip pull ups, then scale it down.

Comment #51 - Posted by: MoisesDelMar M/26/165/5'8'' at December 1, 2009 6:47 PM

POLL:

Weight 0
No weight 1

Comment #52 - Posted by: Marr at December 1, 2009 6:49 PM

Eric, # 38:

"1-handed, two-arm pullups" have two applications I can think of:

1) a step to developing true 1-arm pullups (yes, they're harder than standard pullups) and,

2) grip strength. you might be pulling with both arms, but your body is still hanging from the bar by 1 hand.

As to whether they're weighted pullups... I don't know. true, not many people could do that, but then not many people can do dozens of 55 lb weighted pistols or 30 reps of 135 snatches, either. Just because you haven't had to scale lately doesn't mean coach won't come up with something you have to scale. And the photo being of weighted 1-arm pullups is convincing...

coach, a little clarification please?

Comment #53 - Posted by: jared at December 1, 2009 6:49 PM

#37 Eric,
Really the main practical use for them is that they are good for grip strength.

Theoretically, you should be able to do the same number of "one-handed" pull ups as regulars, though I think most will find kipping difficult, haha.

Comment #54 - Posted by: Ryan (m/19/5'8"/140) at December 1, 2009 6:50 PM

Hey all, I am relatively new to crossfit and just had a quick poll question for everyone. I am coming to CF from your typical bodybuilding style workout split (a day of each: legs, back, shoulders, chest, arms during the week). I was wondering what you guys feel is a good routine to continue doing more chest work after the WOD. I am open to everything, so please do not hold back!

Thanks,
Ryan

Comment #55 - Posted by: Ryan G at December 1, 2009 6:50 PM

Just a note about the confusion. It does say "35 lb one-handed pull up" under the picture. So the picture may not have been intended for weighted one-handed pull ups.

Personally, if you can do them, knouck yourself out. I'm not there yet. Yet being the key word. I can do 80 lb two handed pull ups but I think this is beyond me still. I'll probably do unweighted and try the 60 lb one arm thrusters.

Comment #56 - Posted by: Trevor at December 1, 2009 6:54 PM

pull-ups ARE weighted just like the pic

Comment #57 - Posted by: 11381/29/m/5'7/155 at December 1, 2009 6:57 PM

damn these comments are starting to look like they should be on youtube or something. everyones getting nasty haha. with such low numbers of pullups they have to be weighted. if they werent the number 60 would be by the 1 arm thrusters and not by the pullups. being on top it means everything is weighted. and if you cant do it then just scale!!

Comment #58 - Posted by: John Fitzsimons at December 1, 2009 6:59 PM

To be honest, I think it is what we all fear: three rounds where each round is a 15, 12, 9 of 60# one armed thrusters and, yes, 60# weighted "one-arm" pull ups. Embrace the suck.

Comment #59 - Posted by: KPR at December 1, 2009 7:01 PM

pullups are unweighted... this is a timed metcon. I doubt there would be much intensity w/ 60lb DB one handed PU. do the math: 66 PUs each hand total. doesnt make sense to do them weighted for the sake of metcon. if it were only 1 round, thats arguable. but its 3 rnds... the DB is intended for Thrusters

Comment #60 - Posted by: Brian "rhabdo" Soriano at December 1, 2009 7:04 PM

No weight for me. Those who claim they're doing 60lb one handed pull-ups, please post videos, because I don't think so.

Aloha,

Jordan

Comment #61 - Posted by: Jordan...28/175 @ Holloman AFB at December 1, 2009 7:05 PM

Go have a look at comment #40 from Tony Budding folks...the pullups are weighted.

Comment #62 - Posted by: Matt G. at December 1, 2009 7:06 PM

the picture of Charity could be a ME or just some strength work... doesnt mean that shes in the middle of a metcon WOD... I wouldnt assume by the pic. I have a 135lb weighted PU & I dont think I'd get very far on this WOD w/ 60lb DB W-PU

Comment #63 - Posted by: Brian "rhabdo" Soriano at December 1, 2009 7:07 PM

Well I guess if Tony B says so... it must be weighted... hmmm...

Comment #64 - Posted by: Brian "rhabdo" Soriano at December 1, 2009 7:10 PM

Tony Budding says they're weighted (comment #40)

Comment #65 - Posted by: Rory Mac at December 1, 2009 7:10 PM

FRAT

I read the verbiage for Fran, posted last month. It reads as follows:

Tuesday 091117
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

This is very similar to the verbiage for tomorrow's WOD.

The way I read it, we are doing a total of 72 thrusters (36 each arm) and 72 weighted pull-ups (36 each arm). Besides, when Tony Budding said they were weighted pull-ups, that should have ended the debate. Just saying...

Can't wait to see the times posted tomorrow.

Comment #66 - Posted by: B Bowen at December 1, 2009 7:13 PM

It is silly that everyone is fighting over what has to be done to complete this WOD. I am not doing 60# one arm thrusters and I sure ain't doing 60# one arm pullups. If you don't scale properly, it is an injury waiting to happen (see last sentence).

I personally don't think the intent is to do the WODs such that your body is in a constant state of muscle soreness. One, it takes all the fun out of working out; two, sometimes you need more than one recovery day; and three, life is to short to abuse yourself daily.

However, like a friend of mine always says, "If you are dumb, you gotta be tough!"

Comment #67 - Posted by: dom 47/m/174 at December 1, 2009 7:28 PM

If you really want to do a 60# one arm pull up, knock yourself out.

However, like a friend of mine always says, "If you are dumb, you gotta be tough!"

Comment #68 - Posted by: dom 47/m/174 at December 1, 2009 7:29 PM

I agree that apparently the WOD is done with weighted one hand pull ups but I definitely think it could have been worded a bit better. If they had just said "weighted 'One-arm' pull-up right arm..." etc. this would have been much easier to figure out.

Comment #69 - Posted by: Jesco at December 1, 2009 7:31 PM

I personally don't think the intent is to do the WODs such that your body is in a constant state of muscle soreness. One, it takes all the fun out of working out; two, sometimes you need more than one recovery day; and three, life is to short to abuse yourself daily.

Comment #70 - Posted by: dom 47/m/174 at December 1, 2009 7:31 PM

So what does everybody think about that H1N1 vaccine?

Comment #71 - Posted by: jeff at December 1, 2009 7:34 PM

Those thanking the computer program called "Coach" continue to amuze me. Don't hurt yourself. It really isn't worth it.

Comment #72 - Posted by: Clark at December 1, 2009 7:43 PM

just because somebody signs a name on the internet, doesn't mean it is actually them.

Comment #73 - Posted by: the real tony budding at December 1, 2009 7:44 PM

After reading the majority of the posts on here tonight I realize why i quit posting.Please ,all of you that are in the weighted pull up consensus I beg of you to post videos.
Tony Budding:you should Know better
#44 Gmac:please go back to your free motion machines ,and matching tank top ,wind pant ,running shoe ensamble,your not wanted here
I hope WODS like these weed out the ignorance!

Comment #74 - Posted by: cole32/m/6"4/225 at December 1, 2009 7:45 PM

"#16 MTR and #29 ScottMacArthur have it right. The colon and photo were intentional. Scale as needed.

Comment #40 - Posted by: Tony Budding at December 1, 2009 6:32 PM"

It's weighted. Good luck! have fun!

Comment #75 - Posted by: Sata at December 1, 2009 7:50 PM

haha, jeff

Comment #76 - Posted by: Neal m/18/5'6"/172 at December 1, 2009 7:50 PM

00:11:37.7

jumping pull ups.

Comment #77 - Posted by: TonyTheChiro at December 1, 2009 7:51 PM

Gotta say, mainsite programming is getting weirder and more random all the time. One-arm 60 lb weighted pull-ups? "Forging elite fitness" has taken on a new meaning as of late.


Comment #78 - Posted by: Cloudraker at December 1, 2009 7:53 PM

Can't we just get Dave Castro or Coach to resolve this for everyone?

I'm voting that there is no way the pullups are weighted....Unless this was intended to be a 25min WOD. I don't think it is. It is meant to be a lopsided "Fran". The reps are lower than normal fran because you have to do double them (in "Fran" you do a total of 44 of each exercise (88 total reps), here you do 36 of each exercise (144 reps)).

The reason I see for stating a single dumbbell is so someone does do 120 lb thrusters but do the push press with one arm.

Also, think about the 3 types of pullups WOD. There are 30 weighted pullups there and the weight Rx is 45 lbs. What makes anyone think that now you are going to do 72 weighted pullups with 60lbs?

Do what you want I guess. Coach, Dave, someone just clear this up

Comment #79 - Posted by: SoxFan at December 1, 2009 7:58 PM

Is it just 3 rounds like
Round 1 - 15
Round 2 - 12
Round 3 - 9

or 3 rounds of 15,12,9

Comment #80 - Posted by: JF at December 1, 2009 7:59 PM

... Not weighted. Used 2 pood KB in lieu of DB. Didn't read comments before WOD. Wouldn't have made a diff if I had. That was all I had in my forearms!

Comment #81 - Posted by: Tony The chiro at December 1, 2009 8:00 PM

30/M/5'10"/149 (MTN WARRIOR)

Sweet nice workout! never even though about trying one arm weighted pull ups, PR with two arms is 90 pounds, I wonder what's the actual standard time so far to do this WOD for elite, Advance and Intermediate Cross fitters?

Goal for me. Shooting for less than 10 minutes as Rx’d.

depending how i feel when i start i might breakdown everything seems tom work better for me when i scaled my self, Herm told me to scale things up and i have improved my times with new Prs or what not, for example, the first 15, i am probably going to do 5 x 3, then 12 x into 3 x 4, 9 into 3 x 3

HAVEN'T SEEN NO ONE POSTING TIMES YET.

SANTI

Comment #82 - Posted by: Santi at December 1, 2009 8:07 PM

i'd love to be a fly on the wall in the gym of anyone who says words to the effect of: "man up and do the weighted pullups, otherwise scale". My bet's on them to be the first ones crying "Mommy! Make the bad man stop!"

Comment #83 - Posted by: Keenan/m/39/73/208 at December 1, 2009 8:38 PM

I am not the smartest guy around, but the workout reads for me broke down into cave man terms,;

15 x Thrusters right arm with 60lb dumbbell,
15 x Thrusters left arm with 60lb dumbbell,
15 x "One-arm" pull-up right arm (left hand grabs the right wrist) with a 60lb dumbbell in between the legs,
15 x "One-arm" pull-up left arm (right hand grabs the left wrist)with a with 60lb dumbbell in between the legs.

12 x Thrusters right arm with 60lb dumbbell,
12 x Thrusters left arm with 60lb dumbbell,
12 x "One-arm" pull-up right arm (left hand grabs the right wrist) with a 60lb dumbbell in between the legs
12 x "One-arm" pull-up left arm (right hand grabs the left wrist)with a with 60lb dumbbell in between the legs.

9 x Thrusters right arm with 60lb dumbbell,
9 x Thrusters left arm with 60lb dumbbell,
9 x "One-arm" pull-up right arm (left hand grabs the right wrist) with a 60lb dumbbell in between the legs
9 x "One-arm" pull-up left arm (right hand grabs the left wrist)with a with 60lb dumbbell in between the legs

Am I right? Also I think if you can’t do the workout there is CF Brand X in the front page, they are masters at what they do.

do any one knows the weight for the Females? that's a bad ass female in the Picture..

SANTI ;)

Comment #84 - Posted by: Santi at December 1, 2009 8:49 PM

M/27/165/5'9

AS RX'D: 13:45

Comment #85 - Posted by: travis at December 1, 2009 8:58 PM

M/28/178/6'2"

This workout looks like more of a party-trick than functional fitness. I like a lot of things about crossfit, but this is silly -- regardless of whether the "2-arm-1-hand" pullups are weighted or unweighted.

Comment #86 - Posted by: perkunas at December 1, 2009 9:09 PM

This workout looks a bit too insane.... 60 lbs one arm pull ups!

But apparently (according to a post 2 or 3 above this) the WOD is a piece of piss, because a 165lbs guy did it in 13:45 - as rx´d!!!!!

Comment #87 - Posted by: james at December 1, 2009 9:26 PM

Hahahaha 72 one-hand 60# pull-ups in a metcon? Highly doubt even Orlando could do that quickly. Kipping holding a 60# DB will be hard.

And yes, it's not a real one-arm pull-up when you hold onto your wrist, it's worlds easier.

If you want to see very impressive one-arm pull-ups, weighted PU's/dips, check out Steven Low from the forums, dude is crazy strong.

Comment #88 - Posted by: grambo at December 1, 2009 9:27 PM

I really need some confirmation on this workout. First off, is it three rounds of 15-12-9....or is the 15-12-9 the three rounds? Secondly, the 60 lb dumbell I understand is used for the thrusters, but is it also used in the pullups? Answers to these questions would be great.

Comment #89 - Posted by: Erik at December 1, 2009 9:36 PM

Anyone that says they're are doing this WOD with the weighted one arm pull-ups please post a video. I call bull sh#$ on half the people saying they can do it as RX'ed.

Comment #90 - Posted by: D.B. at December 1, 2009 9:36 PM

I EAT PULLUPS FOR BREAKFAST... ERRRRAH!!

actually i didn't use a 60 lb weight on the PU's. nowhere on there does it say to take those same 60 pounders, shove them between my legs and begin to tear my tendons. i had enough grip problems with sweaty palms on a metal bar and just my body weight. just because the photo shows somebody with a 30 lbs weight doesnt mean thats what the WOD requires. common sense would be common if everyone had it

Comment #91 - Posted by: travis at December 1, 2009 9:40 PM

Does it say weighted pull-ups? No.

Comment #92 - Posted by: Júlíus Magnússon at December 1, 2009 9:41 PM

looks like there is a lot of confusion about this workout, would someone please post the actual workout in detail?? or if Santi is correct someone confirm this

Comment #93 - Posted by: bw at December 1, 2009 9:44 PM

You are my hero Charity!! :)

Comment #94 - Posted by: Nichole D at December 1, 2009 9:45 PM

What happened to this site? It used to full of good logical workouts that helped real working men and women of the world. Now it seems as if everything is just geared towards the crossfit games. If that is what it has become so be it. Just wish that we could go back to the more functional days. I'm sorry but one arm pullups aren't functional. Thats just plan silly. Usually I'm up for just about anything but lets get real guys. I'm a firefighter and don't really care about the crossfit games. I just want to be better at my job. Is there sister website that has something more geared towards armed forces and fire/police?

Comment #95 - Posted by: Concerned Crossfitter at December 1, 2009 9:50 PM

#69 - Clark

don't pop the enthusiasm bubble buddy

p.s. - 'amuse' (pet peeve ;D )

Comment #96 - Posted by: collin jesse @ Oregon State at December 1, 2009 9:58 PM

I love how there is so much controversy arguing whether or not the pull-ups are weighted.

I don't think it is stating weighted pull-ups. if there are those who can knock out weighted 1 arm pull-ups, I say go for it. Get some.

Bottom line for me...I'm going to have to scale this in some form or fashion I think.

By the way, I just wanted to say I've never been so sore as the 4 days following performing 400m of lunges last week. I had to scale "Linda" back quite a bit and debated just not even doing it. "Linda" was scheduled 3 days after. Did anyone else get torn up completely from the lunges?

Comment #97 - Posted by: CBus A at December 1, 2009 10:11 PM

anybody really concerned that this wod is really any less functional than any other wod needs to consider that this is a strength day. if you want stronger two arm pullups, practice heavy "one armed" pullups. and if you didn't notice this is just a one armed focus on a heavy fran. if fran is cool then this is cool, actually very functional, because after doing this, scaled or rxed you will be stronger for the next fran.
i will scale it. wish i didn't have to, but so it goes.
GET SOME!!!

Comment #98 - Posted by: fat tony 5'3"/150/29 at December 1, 2009 10:20 PM

For those of you complaining that this workout isn't functional, what happens if you're in an emergency situation and you lose the use of one arm? Say you fall into a deep hole and land on your shoulder, elbow, wrist, and can't use one arm to climb out? I don't know about you, but I would hope my other arm was strong enough to pull me out of there.

Comment #99 - Posted by: TJ Miller at December 1, 2009 10:25 PM

Has anyone thought to check the brandx scaled workout? I'm sure if it's truly weighted, they will have scaled
weights for the pullups or say something to the effect of "unweighted pullups" on the newbie levels... Just a thought, too lazy to care, I'm going no weight

Comment #100 - Posted by: Brendan M/22/5'7/160 at December 1, 2009 10:37 PM

#95
Most people here would just use there cell phone and have fire/rescue come get them. Your straw man isn't going to work in this case.

Comment #101 - Posted by: D.B. at December 1, 2009 10:49 PM

I would agree with TJ Miller, you might need to pull your self up with only one working arm.

Most of us here use pullups as metcon right ?
This is obviously a totally different use.

One arm thrusters is also clearly a functional use of strength on an unbalanced load.

Most things in real life are not nearly as well designed for moving around as a barbell.

This is clearly a strength based WOD not metcon

Comment #102 - Posted by: Disc golfer at December 1, 2009 10:50 PM

Brand X hasn't even posted a scaling yet probably also waiting for clarification.

Since this is first time WOD I'm sure they are also still trying to figure out how the heck to scale this.

Comment #103 - Posted by: Disc golfer at December 1, 2009 10:53 PM

Nice pic Charity! This one should be fun : )

Comment #104 - Posted by: Mad Max at December 1, 2009 11:40 PM

Guys, this is clearly a variant of Rob Orlando's One-Armed Fran workout video posted earlier in last month. In that, he did 21-15-9 of Right Arm 95# Thrusters and Left Arm Pull-ups (no weight).

In this workout, the load is shared on both sides. For the pull-up, instead of a true one-armed pull-up you grab the wrist keeping more of the work on the bar grip hand. Another variant is using a rope and grip it low to decrease the "assist" in the pull-up.

Guess the ultimate aim is to do true One-Armed Pull-ups.

NO WEIGHTS on the the pull-ups.

As for the functionality of this, anyone that's gone rock climbing can tell you this is very functional. Ability to move your body weight up with one arm is needed in many emergency situations. Same goes with 1 armed thrusters with being able to move an unbalanced load.

Comment #105 - Posted by: Nukemarine at December 2, 2009 12:13 AM

Wow!!! No the pull ups are NOT weighted... Just because Charity is doing a one handed weighted pull up in the picture does not mean that they are prescribed in the wod.

When coach wants us to do weighted pull ups it clearly states weighted pull ups.

Comment #106 - Posted by: Chris at December 2, 2009 12:49 AM

#93 C Bus

I'm with you dude. I've been working a few days back from main site and playing catch up and did 400m walking lunges on Mon and then Linda on Tuesday and the snatch/L Pull ups one today.

I am literally groaning and wincing every time I sit down or stand up.

never mind though.....5x3 front squats for me tomorrow

the good news is that there is not one chance in the world I'm ever going to try a 60lb one arm pull up.
the bad news is that the one arm thrusters may hurt too

Comment #107 - Posted by: nick in sydney m/38/6ft/183 at December 2, 2009 1:30 AM

nice to see some new/slightly different programming

Comment #108 - Posted by: Greg Hunt at December 2, 2009 1:59 AM

good changeup very challenging
as rx
18:59
kip next time

Comment #109 - Posted by: Charbs 23/190/m at December 2, 2009 2:06 AM

Ryan G #53,

If you're new to CF but in relatively good shape, I'd follow the "start here" section. Subscribe to CFJournal and read all you can. Watch the videos, too! Get busy on a solid Paleo diet and Zone your Paleo foods for even greater gains.

I wouldn't worry about having a complimentary chest routine with CF to start. If you're doing the full CF warmup, hitting the WODs with the appropriate intensity, and rounding out your time with gymnastics training (pullups/muscleups, parallette work) you'll be smoked and in great shape. Any "muscle loss" will be accompanied by strength gains and improved work capacity - which is the goal of CF.

Anyone who thinks you can't be big and 100% into CF need look no further than Amundsen...

If after 8-12 weeks you still want more, then visit CrossFit Football or CrossFit Endurance. CFF will lean you towards strength/power, while CFE will lean you towards endurance training.

Either way, I challenge you to give the program a chance as is - work up to CF 4-6 times a week, 3 on, 1 off. Then add in CFE 2-3 times a week or switch up to the CFF posted WODs. Good luck on your journey.

Comment #110 - Posted by: Dave at December 2, 2009 2:10 AM

#93 C Bus

Yep lunges are the most painfull for DOMS, it moves from different parts of the leg over time.
Doesn't hurt if you run everywhere though!

Comment #111 - Posted by: Optimistic Dan at December 2, 2009 2:12 AM

m/44/185

as rx'd
20:04

Comment #112 - Posted by: cosmo at December 2, 2009 2:21 AM

m/26/190

as rx'd

18:45

Comment #113 - Posted by: rick at December 2, 2009 2:49 AM

I'm going to do 15-12-9:

2 pood kb - trusters each arm
2 pood kb - 'one arm p/u' each arm

We should all clarify who did weighted and who did not when we post our times. Did the w/o today unweighted (12min)and it was kinda weak sauce, pretty sure p/u's are weighted. Going to re-attack in the am.

Comment #114 - Posted by: BT M/29/6'/180 at December 2, 2009 3:10 AM

Those who are saying pull ups are not weighted because it does not say 60lb weighted pull ups, why would you assume thrusters are weighted, it does not say 60lb db thrusters? The colon specifies that everything that follows are with a 60lb db, if you can't do it scale down it's as easy as that

Comment #115 - Posted by: Bobby z at December 2, 2009 3:16 AM

17:38

Comment #116 - Posted by: Nicholas at December 2, 2009 3:40 AM

#93 Cbus and #104 nick

I hear what you're saying brothers! legs only came back to normal on sunday following lunges from previous weds. Read a comment though about working through the muscle stiffness and it seemed to work. Basically, was ok to train once warmed and WODs went reasonably well but soreness returned following workouts. More pain to come I think.

Comment #117 - Posted by: jonEl M/38/5'9"/178 at December 2, 2009 3:43 AM

Just in general:
In any workout if the pull-up is weighted, does that imply it is also a strict pull up. Or is kipping allowed with weight?

Comment #118 - Posted by: Andrew K m/23/160/5'8 at December 2, 2009 3:45 AM

F/24/125
w Gavitron
21.16

Comment #119 - Posted by: SaraBear at December 2, 2009 3:46 AM

Scaled down to 40lb DB Thrusters and negative pull-ups: 14:27. Definately need to work on my pull-ups.

Comment #120 - Posted by: Troy at December 2, 2009 4:06 AM

17:30 w/ 50lbs db.

Jamz - 18:00 w/ 30lbs db and regular pullups.

Comment #121 - Posted by: thetimmy at December 2, 2009 4:29 AM

yeah right

scaled:
40lb thrusters (next time go 50lb)
1 armed pullups with 80lbs of assist (next time will try unassisted but kip)

13:48

Comment #122 - Posted by: jeglit (m/38/6'4"/225) at December 2, 2009 4:31 AM

as rx'd
13:28

Comment #123 - Posted by: joecam 35/M/185 at December 2, 2009 4:33 AM

Scaled:
35lb db

jumping one armed pullups at the end.

8:25. I am still wondering if the 15, 12, 9 was the three rounds or if this was to be done 3 times. It seemed to short but I was short on time so it worked for me.

Comment #124 - Posted by: TREVOR at December 2, 2009 4:35 AM

Wow I really need to work on pull-ups
1st Rnd) Thrusters Rx'd; 11 one-arm pu each arm/nonweighted then finished with 4 strict L-pu

2nd & 3rd)Thrusters Rx'd; L-pu 12 & 9

15:48

Comment #125 - Posted by: Gabriel Wright at December 2, 2009 4:59 AM

m/30/195

scaled to:

barbell thrusters @ 40kg
pull-ups
barbell thrusters @ 40kg
pull-ups
as one round

15 - 12 - 9

time 17.45

plus 1hr cardio

now totally screwed and going to work in about an hour! hehehe

Comment #126 - Posted by: SOJ at December 2, 2009 5:07 AM

If it was weighted for just the thrusters coach would've put the weight next to the thrusters, he ment for the whole work out to be weighted. Also, if coach wanted us just to do 15-12-9 reps he would state "15-12-9 rep rounds of..." he clearly states 3 rounds and if I'm wrong is it so bad to be an over-achiever?

Comment #127 - Posted by: Matthew J. at December 2, 2009 5:11 AM

#95 TJ Miller

For those of you complaining that this workout isn't functional, what happens if you're in an emergency situation and you lose the use of one arm? Say you fall into a deep hole and land on your shoulder, elbow, wrist, and can't use one arm to climb out? I don't know about you, but I would hope my other arm was strong enough to pull me out of there.

for those of you that agree with this post above, do the workout without holding on to your wrist since the "use" of your other arm would be injured.

Comment #128 - Posted by: kris kepler at December 2, 2009 5:16 AM

need to learn how to kip a one arm pull-up

Comment #129 - Posted by: Spence at December 2, 2009 5:23 AM

TM - 223

(M/24/168lbs - 5'7") Krak
As Rx'd 9:43

(M/30/195lbs - 6'1") Jake
As Rx'd 9:45

Comment #130 - Posted by: brandon at December 2, 2009 5:27 AM

19:46RX

nonweighted pull-ups.

Comment #131 - Posted by: John at December 2, 2009 5:28 AM

50 lbs thrusters, 22:31. Those one-armed pull-ups were harder than I expected. For those who think it's weighted, even heavy fran is only 45lb weighted pull-ups with 2 HANDS, same reps. I know most of you are strong, but those one-handed pull-ups are still a lot harder than 2 hand (grip strength and balance).

Comment #132 - Posted by: Simon/29/M/185/5'9" at December 2, 2009 5:34 AM

17:51

Comment #133 - Posted by: Tyler Scott at December 2, 2009 5:35 AM

45 lb thrusters
assisted 1 arm pull ups
43 minutes

Comment #134 - Posted by: matt m/46/65"/154lb at December 2, 2009 5:50 AM

Looks like they fixed the wording for the deniers:

"Using a single 60lb dumbbell for both thrusters and pull-ups"

Comment #135 - Posted by: cf is hard at December 2, 2009 5:52 AM

So 1 round is 15-12-9
60lb thrusters each arm and
60lb one armed pull ups each arm
Right?

Comment #136 - Posted by: Soldier in Afghanistan at December 2, 2009 5:53 AM

m/32/5'10"/180
60 lb thrusters
1-arm pullups body weight only, needed my toes for help on about 60% of them
28 minutes

Comment #137 - Posted by: tnikkola at December 2, 2009 5:57 AM

16:21

had trouble with grip on left hand

did one armed lat pulls most of the way

thrusters as rxd

Comment #138 - Posted by: srod at December 2, 2009 6:04 AM

People seem to be scared of the words "one-armed pullups". Check out the picture - these are not one armed pullups as wrapping your off hand around the wrist of the other is still utilizing both arms. It's also reverse grip which isn't a strict pull up either.

Comment #139 - Posted by: Joe K at December 2, 2009 6:09 AM

On the question of weighted or not pull ups, WOD reads: Using a single 60lb dumbbell *for both* thrusters and pull-ups.

I can't imagine how shall we use dumbbell during pull ups either than as weight. So there is no doubt in my mind: weighted pull ups.
Not that I can do it anyway... but will scale. And my muscles are sore almost every day.

Comment #140 - Posted by: jos at December 2, 2009 6:10 AM

m/32/5'9"/175

subbed one handed pull ups for chest to bar pull ups. Can't do one handed pull ups!!!

13:52

Comment #141 - Posted by: elliott at December 2, 2009 6:11 AM

15-12-9

60lb Thrusters
One arm BW PU

11:55

Where did my grip go?

Comment #142 - Posted by: Mark (m/35/5'9"/180) CAM at December 2, 2009 6:13 AM

bw 165

subbed front squats

100x5
120x5
145x5

Comment #143 - Posted by: paulw at December 2, 2009 6:16 AM

I want a video of any moron that thinks they can actually do 72 one hand wieghted pullups @60#. Unless your name is Mikko or Orlando I'm doubting that you finish before next week

Comment #144 - Posted by: SoxFan at December 2, 2009 6:35 AM

M/29/150lb/5'6"

13:32

subbed 56lb kettlbell for 60lb dumbell
one arm pull-ups were body weight

Comment #145 - Posted by: Mike at December 2, 2009 6:40 AM

Good call SoxFan. That is definitely for the elite of the elite only

Comment #146 - Posted by: Michael McCoy 5'11" 170 lbs. at December 2, 2009 6:44 AM

31/m/5'10"/210

Did thrusters as rx'd. Did 1:1 two-handed C2B pullups instead of one-handed pullups. I don't have the strength to do one-arm pullups yet.

13:22

Comment #147 - Posted by: D Craig at December 2, 2009 6:45 AM

CFWU x1
Burgener WU x1

Two rounds as Rx'd
25:30

Ran out of time, had to rush to work. Was nervous about this one, so I guess I warmed up too long.

Did the 'one-arm' chins bodyweight. Not too bad. If I could do them, most of you could prolly do them easily with some weight. Just go for it!

Comment #148 - Posted by: KaziK m/25/5'10/170 at December 2, 2009 6:49 AM

Subbed in:
24kg Kettlebell for Thrusters
BW "one-arm" PUs

Time: 15:27

Stoked and shattered at the end! Great workout. PUs were the killer. I like these style of workouts as it clearly highlights any difference in strength between arms/legs - I have much less muscular end. on my left side

KB used lighter than prescribed weight I know, but after some trials during my warm-up I felt as though I was straining more lifting the KB than the DB inspite of the 7lb/3.3kg weight advantage of the KB...go figure!

Comment #149 - Posted by: Sean (M/27/5'11"/182) at December 2, 2009 6:49 AM

WHEN ARE SECTIONALS GOING TO BE POSTED?!?!?! I'm going out of my mind, here.

Comment #150 - Posted by: Brian at December 2, 2009 6:50 AM

14:51 - 40# one arm thrusters (two long 10# sandbags + a 20# DB) and two 10# sandbags for the "one arm pullups" (reduced to one 10# sandbag for the 12 and 9 rep rounds)

I would not call these one arm pullups; perhaps heavily assisted one arm pullups. One arm pullups do not have a hand touching the body unless that hand is behind the back. Holding the wrist, bicep or shoulder is far, far easier than true one arm pullup.

Comment #151 - Posted by: Kelly Moore at December 2, 2009 6:58 AM

F/23/5'8"/175

thrusters- 1.5 pood KB
pull-ups- one arm (grip as described), no weight

17:59

towards the end had to push off a box on the floor with my toes to get momentum going for the pull-ups. Not my strong suit, but I appreciated having to work on them in this WOD.

Comment #152 - Posted by: steph at December 2, 2009 7:00 AM

Scaled it a little bit.
40lb dumbbell
Assisted Single Arm Pull-ups

7'45"

Comment #153 - Posted by: Matty on E.WA. at December 2, 2009 7:06 AM

22:06
54 lbs dumbbell.
Jumping PU's Splitted.

right arm was alot stronger... :S

Comment #154 - Posted by: Sebastian M/23/183/82 at December 2, 2009 7:09 AM

Holy crap, I like when newbies pop up on the board. I look forward to having my ass handed to me by this

Comment #155 - Posted by: ben at December 2, 2009 7:13 AM

these same questions have always comes up, 15-12-9 or 21,15,9...3 rounds...if you have been following CrossFit here for any amount of time, you should know that the 3 rounds are first, 15, second 12 and finally third round 9. It has never been three rounds for time as in 15-12-9;15-12-9;15-12-9. Its a METCON! and anyway, if you do the workout 3 x over, then you are only bettering yourself. If you are competeing, then I am sure the instruction will be a lot more clear.

Comment #156 - Posted by: Understanding! at December 2, 2009 7:15 AM

34/F/5'10"/163

I can’t say I liked this WOD at all. Also, the movements accentuated the fact I’m still dealing with weakness in my left arm/shoulder; hopefully my soft tissue doc can continue to help fix this issue.

Thrusters were easy, but pull-ups were all singles, and I didn’t even attempt to do them weighted. The pull on the wrist was the most uncomfortable part of the movement for me. Not a lot of intensity here; I was a little intimidated by this new pull-up and just wanted to finish the workout.

40# thrusters
unweighted one-arm pull-ups
18:32

Comment #157 - Posted by: Laura DeMarco - CrossFit Rx at December 2, 2009 7:16 AM

#156 I could not agree with you more, what were they thinking?

Comment #158 - Posted by: Danny B at December 2, 2009 7:21 AM

heavy single arm pull downs could be an option

Comment #159 - Posted by: no at December 2, 2009 7:26 AM

2mile run + CFWU

24:40 with unweighted one arm pullups (tried 30# and didn't have the grip strength...yet).

Comment #160 - Posted by: ryan 6'/33/185 at December 2, 2009 7:26 AM

28/6'8"/226

24:34

Comment #161 - Posted by: Stretch at December 2, 2009 7:27 AM

sub'd weighted pull ups with close grip one palm forward-one reverse pull ups with no weight.

Comment #162 - Posted by: Lance 27/M/69in/184lbs at December 2, 2009 7:30 AM

Ouch this could hurt
2day is a great day its been 15 years since my open heart surgery and im still goin string
thanks cross fit!!!!!!!!!!!!!!

Comment #163 - Posted by: Kevin Walls at December 2, 2009 7:31 AM

scaled to 45# thrusters and unweighted pullups

26:11

Comment #164 - Posted by: Michael R. at December 2, 2009 7:32 AM

HEY, FIRST I'M TYPING IN ALL CAPS SO PEOPLE WILL NOTICE THIS.... NOT BC I'M "ANGRILY SHOUTING"... ANYWAYS, I KNOW THERE ARE SOME CF HATERS THAT LIKE TO POST THEIR FEELINGS ON HERE AND SOME NEW GUYS WHO MIGHT NOT UNDERSTAND THIS WORKOUT'S INTENT. FOR ALL OF THOSE THAT ARE PISSED OFF AND THROWING THEIR HANDS IN THE AIR SAYING "60LBS ONE ARM PULL-UPS! THAT'S IMPOSSIBLE!!!" WELL.. FOR A LOT OF PEOPLE... THEIR RIGHT... BUT HERE IS WHAT CROSSFIT IS ALL ABOUT... SCALING... NEWS FLASH, YOU DON'T HAVE TO DO THE WORKOUT AS RX'D... TAILOR IT TO YOUR LEVEL.. MAYBE JUST DO 30LBS, OR 10LBS... IF U CANT TO ONE ARM PULL UPS DO TOWEL, OR SOMETHING. WHATEVER YOU DO, IT SHOULD BE WORKING TOWARDS BEING ABLE TO DO THIS WORKOUT RX'D BUT IF YOU CAN'T, THEN DON'T...BC THERE IS A GOOD CHANCE YOU COULD HURT YOURSELF IF YOU GO TOO HEAVY (WHICH WOULD BE YOUR FAULT FOR NOT KNOWING YOUR LIMITS) NOT "COACHES"... BUT DON'T GET PISSED OFF AND GIVE UP ON THE WOD COMPLETELY, SCALE IT AND GIVE IT A SHOT.

Comment #165 - Posted by: Corey 24/m/6'0/190 ish at December 2, 2009 7:36 AM

I don't believe anyone can do this WOD as Rx'd. (60 lb one-arm pull-ups? - no way). If you can, you are a machine, and forgive my doubt. Please post the unedited video and I'll acknowledge my wussiness, bow down, and repeatedly call you awesome. Seriously.

Comment #166 - Posted by: Mike at December 2, 2009 7:51 AM

m/61/162/5'8"

12-9-6
Left then right dumbbell thrusters w/ 40 lbs

Single dead hang pull-ups w/ 12 Kg kettlebell.

9:30

Comment #167 - Posted by: MikeE at December 2, 2009 8:00 AM

Was hard on the wrists..Otherwise very challenging workout...My time was horrible

Comment #168 - Posted by: Rick Shep at December 2, 2009 8:01 AM

You're kidding me. One-armed WEIGHTED pull-ups? How about I do just one with my bodyweight?

Scaled to 50 lbs. Some broken sets. Pull-ups were one-armed and BW only .. and then were only JUMPING.

14:34

Comment #169 - Posted by: Hale at December 2, 2009 8:02 AM

15:00
60 lbs one arm thrusters
25 lbs weighted one arm assisted pullups

good tough workout.

Comment #170 - Posted by: Adam 43/6'2"/190 at December 2, 2009 8:02 AM

M/22/6'2/160

27:13

40# DB Thrusters
non-weighted pull ups
Still recovering form being sick. First day back in the gym.

Comment #171 - Posted by: SeanMerron at December 2, 2009 8:11 AM

# 53 ryan,

i came from your background entering crossfit almost 3 yrs ago now. i too felt cf didn't do enough "chest" work. what a joke. after 6 months of cf and only two days where we did bench press during those 6 months, i decided to see where my bench press was at. i'm 45 yrs old, my bench had been 'stuck' at 275ish for 4 yrs before cf. after 6 months of "no chest work" cf, my bench press was 320!!!! lots of pushups in cf, and pullups galore--which will really help your chest/bench work far more than you believe.

if you did linda last week, you will realize the next time you do it, that whatever you were doing in the gym before wasn't fitness. you just need to decide if you want to look like a bodybuilder, or be fit and look a lot like a bodybuilder. i'm 45, have been cf-ing for 3 yrs. before that, i did the 'traditional' bodybldg workouts for 24 years. i'm in better shape now than i was in my 20's, hands down. and stronger...and no, i don't do add'l chest work--that is easily my strongest aspect. i do extra oly lifts, ohs, and tons more running, as those are my weak spots, in large part, because bodybuilding ignores cardio and coordination.

Comment #172 - Posted by: mtvet 45/6'/215/m at December 2, 2009 8:13 AM

Scaled..

15x12.5kg one arm DB Thrusters
21x10kg one arm lat pulldowns

12x10kg one arm DB Thrusters
15x10kg pulldowns

9x10kg Thrusters
9x10kg pulldowns

Time: 8:27

knackered...

Comment #173 - Posted by: Nick A Wilson at December 2, 2009 8:16 AM

33/m/165

scaled with 40lbs DBS. First round was able to get 15 1 arm pullups w/ right arm but not my left. Ended up doing jumping 1 arm pu. 13:31

Right arm was alot stronger than left arm

Comment #174 - Posted by: Karim saoud at December 2, 2009 8:18 AM

WOD explaination.. read people. Yesh.

"Using a single 60lb dumbbell for BOTH thrusters and pull-up"

Key word BOTH.

Secondly, the rounds aren't quite 15-12-9, it's actually 30-24-18, alternating arms for half. If you can't do the weight, don't do the weight. The CrossFit community as a whole is getting more fit, and the WODs need to scale up with it. This is probably one of those WODs were coach is trying something new (I've never seen 1 hand weighted pullups anyways). Personally, I will be heavily scaling the pullups. Good luck and hope this helps!

Comment #175 - Posted by: Robert Newman at December 2, 2009 8:19 AM

Seems like weight pullups it is. Although ur using one hand on the bar the other hand is still grabbing your wrist to help you pull. Try the workout as RX if you can't do it scale as with everything else.

Comment #176 - Posted by: Chris G at December 2, 2009 8:21 AM

CFWU x2

13:46

thrusters only done with 40# db
pullups done without any weight

Comment #177 - Posted by: Matthew at December 2, 2009 8:26 AM

35/m/175
15-12-9 60# db thrusters no weighted pull ups 19:22 SUCK

Comment #178 - Posted by: ffkwill at December 2, 2009 8:30 AM

29/6'2"/194
16:00
scaled to 50lb's

Comment #179 - Posted by: Horst at December 2, 2009 8:34 AM

WOW I realize Ive been on vacation but what in the hell was in everyones turkey to turn yall against the coach? If ya cant do it scale it or go back to the globo...I missed being able to read the posts while I was gone but is this what we're coming to? I live by and die by the WODs so do most of us(At least the diehard kool-aid drinkers) Sorry it just suks to hear so much negativity about something we love.

Comment #180 - Posted by: J-Bird at December 2, 2009 8:37 AM

Just doing a workout fom the crossfit football website. Does anyone have a sub for ball slams. Any ideas would be great. Cheers

Comment #181 - Posted by: AdCon at December 2, 2009 8:40 AM

Just doing a workout fom the crossfit football website. Does anyone have a sub for ball slams. Any ideas would be great. Cheers

Comment #182 - Posted by: AdCon at December 2, 2009 8:40 AM

1 1/2 pood Kettlebell (53lbs) THRUSTERS
one-hand bodyweight PULL UPS

16:46 First mainpage WOD after one year of plantar fasicitis and no weightlifting.. Still not fully healed but a lot better.

Todays' WOD is the first I have ever seen that I don't think anyone on the planet can finish as Rx'd. It would teach me a lot about human potential if a video proved me wrong.

Comment #183 - Posted by: Celio Silva at December 2, 2009 8:41 AM

180+ posts, still waiting for the first Rxd time...

Comment #184 - Posted by: Lollaby at December 2, 2009 8:43 AM

#175 Robert Newman:

they changed the description today. it didn't say both yesterday. that's why there was so much confusion.

Comment #185 - Posted by: Eamon at December 2, 2009 8:45 AM

29:40

Did the pull ups unweighted. I'm going to call major b.s. on the people that post that they did this entire workout "as rx'd". especially once they say they did it in like 10 min. (which I'm sure they will). if you can do all of those one arm pull ups with 60lbs, you need to post a video of yourself doing it.

Comment #186 - Posted by: Eamon at December 2, 2009 8:48 AM

M/21/170/6'0"

Workout done with a 45 lbs barbell (not a typo) and unweighted "one-arm" pull-ups. Left arm is pretty weak on the thrusters, but seemed better on the pull-ups even though I'm right handed. All pull-ups were singles.

Time- 23:34.1

Comment #187 - Posted by: TJ Miller at December 2, 2009 8:48 AM

So many struggle with a 60lb weighted regular pull-up that I don't see a one arm pull-up with 60lbs. I have been a crossfit fan since Feb 05 and this is the very first time that I actually looked at a workout and thought "someone has lost it".

Comment #188 - Posted by: sully at December 2, 2009 8:54 AM

15-12-9:
60lb dumbbell thrusters left arm
60lb dumbbell thrusters right arm
left arm pullups (right hand holding left wrist)
right arm pullups (left hand holding right wrist)

15:00

Deadlift 10 reps @225
Deadlift 3x10reps @315

SOHP 5x5reps @135
Jump rope x1000 in 6:32

Comment #189 - Posted by: Kevin Bania, 27yrs, 5'10", 182lbs, Ramadi, Iraq at December 2, 2009 9:04 AM

Kala - 26# KB for thrusters, Blue band one hand pull ups. About 12 minutes
Caleb - 44# KB, Blue band one hand
12:45
Steve - 53# KB, one hand pull ups
20:39

Comment #190 - Posted by: sbennett at December 2, 2009 9:05 AM

I'm going to try this rex'ed but I bet it will take around an hour. I'm good at pullups but 1 armed pull-ups at 60#...WOW. I think the guys at xfit HQ are tring to really push us. Good luck all.

Comment #191 - Posted by: chris at December 2, 2009 9:05 AM

m/5'9"/210

60# DB thrusters as rx'd
bodyweight one arm pullups

16:40

weighted one-arm pullups are impressive, i'm not there yet!

Comment #192 - Posted by: Rich - DC at December 2, 2009 9:06 AM

[22/m/172/5'8]
60lb db thrusters as rxd

*one armed cable heavy pull downs on the lat pull machine.

around 11 min

Comment #193 - Posted by: LC at December 2, 2009 9:07 AM

All,

Remember, you are doing one-handed pullups (one hand gripping the bar, the other gripping the opposite wrist), not one-armed.

Don't call them one-armed pullups. It's not even close.

Comment #194 - Posted by: One-HANDED at December 2, 2009 9:09 AM

26:25 (5:59, 3:38, 5:49, 4:22, 3:03, 3:32) – 62lb dumbbell/non weighted pu’s. 1st time doing dumbbell thrusters and single arm pu’s. Thrusters felt ok, full range at b/w 8 to 4 reps, pu’s were poor, no kipping, want better ones next time.

Hats off to the animals doing 60lb weighted "one hand's", wow.

Comment #195 - Posted by: gs at December 2, 2009 9:11 AM

26/M/167/5'5"

50lbs R thruster
35lbs L thruster
Unweighted 1 arm chin ups(palms inboard)

Wow I was doing ok on the right hand side, my left was quite humbling esp. on the chin ups. Last set of chins on the left was almost all singles. My left wrist is going to have a sweet handprint bruise for a while.
Thrusters I started with DB on my shoulder with bar perpendicular. At the top I twisted to palms out, bar parallel to shoulder.

Time: 21:00

Comment #196 - Posted by: Del at December 2, 2009 9:12 AM

17:06
sub: 45-lb. wtd pull-up

Comment #197 - Posted by: logan at December 2, 2009 9:12 AM

1.5 pd kettlebell

16:37

Comment #198 - Posted by: dan colson at December 2, 2009 9:23 AM

This workout looks awesome and fun and creative, can't wait to try it. May have to scale! But man, if I can pull this off I will feel like a BAMF through and through!

I think those of you hatin' on the workout should be required to shout "variety is the spice of life!" with every rep. A little Chinese-style "re-education" seems appropriate for you.

Comment #199 - Posted by: Kamper/M/45/74"/200 at December 2, 2009 9:24 AM

I stand corrected on the weighted 60 lbs 'one-arm' pull-ups. Wow, props to anyone who can do that as Rxed.

Comment #200 - Posted by: Simon/29/M/185/5'9" at December 2, 2009 9:27 AM

Had to tweak for right shoulder

R arm 25# DB front squat
L arm 40# DB thruster
L arm "1 arm pull up"
R arm sub was double unders...yup, totally different but right shoulder can only take so much action.

15, 12, 9 TIME: 9:21
I really liked the varied grip of the L "1 arm pull up"

after: Row 150 meters, rest 1 minute 10 cycles.

Comment #201 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 2, 2009 9:28 AM

I've seen soooo many "mistakes" in these comments, it's not even funny... Many of them using flawed logic and math!!! Yes, CF headquarters is nice enough to design workouts for us but people, please, learn to think for yourselves a little bit too :-)

As some have pointed out (yes, some will say this is only semantics; who cares), "one-hand" and "one-arm" chin/pull-ups are two completely different things... "One-arm" actually entails doing the movement with only one arm, period. A very, very difficult thing to do. "One-hand" however (as prescribed in today's WOD) is nothing even remotely close to that; it's basically the same as a normal chin/pull-up, except only one hand is gripping the bar (but the other hand is gripping your other arm, so obviously still being used). It's basically then a chin/pull-up that is made harder on the grip of the hand holding on to the bar... Nothing more! So, anywone capable of doing 60-lb chin/pull-up is MORE than capable of doing the "one-hand" version with similar weight; it'll theoretically simply be harder on the grip of the hand holding on to the bar... And possibly on the arm beig gripped by the other hand, as someone noted :-)

As for the Thrusters, I saw earlier one person asking if hands should be facing him/her or away. I'm assuming that the person was wondering if the grip should be pronated or neutral (but not fully supinated, I would think anyways). Either one is good and as a matter of fact, the neutral grip (or hammer grip) will actually be easier on the shoulders, as it allows the subacromial space to be a bit more open, reducing the risk pinching.

OK, that's all for now...

Comment #202 - Posted by: Eric at December 2, 2009 9:34 AM

TMAC #189
Why would you ever argue that people can't do something? What possible benefit does it bring you? It doesn't help you perform better.

Why the pessimism? My form could be better and it will be tonight when I do the full workout...but hopefully this is enough proof that its possible...its safe to open.

www.youtube.com/watch?v=CXQLnL29uLs

Comment #203 - Posted by: Matt at December 2, 2009 9:35 AM

27:29
Thrusters as Rx'd
Unweighted One-hand pullups (did 1 rep w/ 60# and saw that wasn't going to happen)

Comment #204 - Posted by: Jette 40/M/5'11"/175 at December 2, 2009 9:41 AM

Matt #202

Your chin never got to the bar on any of those. And you're doing a few at at time. Without the thrusters.

SCALE tonight, broham.

Comment #205 - Posted by: TryTryAgain at December 2, 2009 9:44 AM

Great WOD! Next time I need to wrap the forearms as pulling on the arm hair was a pain!

Comment #206 - Posted by: Brooks at December 2, 2009 9:46 AM

Using a single 60lb barbell for thrusters and a 25lb dip belt for pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

26:15
could not do full pullups with 60lbs, scaled my weight to 25 and deflated my eg0.

Comment #207 - Posted by: s2 at December 2, 2009 9:53 AM

the actual wording of the W.O.D says, " Using a single 60lb dumbell for BOTH thrusters AND pull ups"... this will be scaled.

Comment #208 - Posted by: Nick CFC, walpole at December 2, 2009 9:55 AM

I like it, I train few days behind main site usually I so I will not get to do this till friday but I like it already, I do kind of dread high rep one arm pull ups, but nice "one handed fran" by mainsite.

Comment #209 - Posted by: Sard at December 2, 2009 9:55 AM

M/25/227/5'9"
no weights on pull ups
25:32

Comment #210 - Posted by: Ralph at December 2, 2009 9:58 AM

CG E-City CrossFit
Another humbler-we all did the one arm pull ups without a 60lb dumbell.
Santiago: 15:31
Legitki: 15:33
Beidler: 17:28
Leary: 21:10

Comment #211 - Posted by: Dan Leary at December 2, 2009 9:59 AM

I do love the comments on this board. Always full of the pessimist critics.

A bunch of blowhard idiots pretending to be badasses, then rallying to the cause of a defeatist attitude declaring things aren't possible.

TryTryAgain #204...I'm no elite crossfitter, I had been at it a few months. I'm smart enough to know you don't reach elite levels of anything working with people who spend their time commiserating in an effort to prove things can't be done.

Comment #212 - Posted by: matt at December 2, 2009 10:00 AM

Matt,
You sound determined and full of positive vibes. Rock on!

Still, you should scale down tonight. Most everybody else has.

You don't reach elite levels of anything doing half-reps at a weight you can't handle.

Comment #213 - Posted by: TryTryAgain at December 2, 2009 10:06 AM

Comment #51 - Posted by: MoisesDelMar M/26/165/5'8',


I totally agree and second that these should be called "one-handed" pull-ups. Jim Bathurst calls them as such in his one-arm chin article:

http://www.beastskills.com/OneArmPull.htm

The OAC is a beast of a skill (no pun intended) that requires some serious dedication/specialization, or so I've heard.

Comment #214 - Posted by: Ben Moskowitz at December 2, 2009 10:07 AM

As Rx'd scaled 80 lbs. Time: 10 min.
(Just kidding.)

Did 60 lbs for first set of thrusters and then dropped down to 40 lbs for last two sets.

Did regular chin-ups (unweighted) for all sets.

Time: 30 min.

Can't do one-arm pull-ups yet.
x

Comment #215 - Posted by: Mike at December 2, 2009 10:08 AM

I like where you're at TryTryAgain,

My form isn't great...and cheating's no way to make progress. I'm certain that the folks I've seen in the crossfit games videos can do this workout RX'd.

Comment #216 - Posted by: matt at December 2, 2009 10:11 AM

To be honest, I thought this was kind of stupid. Kudos to HQ for trying something "outside the box" but it's just an odd workout. The pull-ups were tough on such specific muscles that it really dampened the metcon and didn't add much in the way of stimulus and the one-armed thrusters are just asking for poor form.

IMHO, a heavy Fran would have been simpler, safer, and more effective WOD.

I tried it and didn't like it. Not due to the difficulty but b/c I felt I got little out of it.

Just one man's feedback.

Comment #217 - Posted by: Ted at December 2, 2009 10:21 AM

#156- obviously the person who posted the question has not been following CF for a very long time. way to welcome them to the community. I'm sure they were not aware that you had seen similar type questions before regarding rep schemes, so allow me to apoligize to you on their behalf. And as far as saying, "anyway, if you do the workout 3 x over, then you are only bettering yourself," then why not do it 10 x over? or take 30 aspirin when you have a headache?

Comment #218 - Posted by: Brian at December 2, 2009 10:24 AM

Matt 202,

I just watched your video. That's very impressive. The fact that you can even hang there and pull yourself up at all with that kind of weight is impressive. The guy counting your reps was extremelly generous though. I would have counted the first and maybe the second. And I bet your form will get worst tonight after you've done the sets of heavy thrusters first.

That being said I get your point and I totally agree that it isn't right to say that something isn't possible. I guarantee someone out there can do this WOD with weighted pull-ups, and I hope they film themselves doing it. But personally I really don't think the pull-ups in this WOD are supposed to be weighted. I understand the concept of scaling quite well and that the WOD as RX's is supposed to be elite, but I bet this WOD with just BW pull-ups will need to be scaled by the very large mahority of Crossfitters. Plus I don't think its just a coincidence that out of all the scores posted so far, only a single person has posted a weighted pull-up (and the weight wasn't even close to 60 lbs)

Please someone kill this WOD with weighted 60lbs pull-ups (preferably in less that 2 hours) to prove most of us wrong!

Pete

Comment #219 - Posted by: Pete at December 2, 2009 10:29 AM

15-12-9 reps of:
Thrusters right arm (53#)
Thrusters left arm (53#)
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)

Hurt. A lot.

16:26

Comment #220 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 2, 2009 10:30 AM

#210 Matt...hooah...good stuff.

Comment #221 - Posted by: Jim 34/167lbs/5'6" at December 2, 2009 10:35 AM

I stand corrected. They have just changed the wording. Weighted pull-ups it is! Wow, that's crazy.

Pete

Comment #222 - Posted by: Pete at December 2, 2009 10:37 AM

Had to scale. Did 55 on the thrusters, and 20 and 15 on the one armed pullups. Did a 20 the first two sets of pullups and a 15 the last one.
26:43

Comment #223 - Posted by: SB at December 2, 2009 10:42 AM

Finally some clarification (*Note the word BOTH was not in there before).

I stand corrected that as Rxd would be with weighted pullups. 72 reps of 60# one hand weighted pullups seems out of the range for 99.9% of athletes but I guess thats what scaling is for.

I still want a video of the monster who does this as rxd and finishes inside an hour.

Comment #224 - Posted by: SoxFan at December 2, 2009 10:45 AM

"Using a single 60lb dumbbell for both thrusters and pull-ups"

It HAS to be weighted based on that sentence...and the photo that goes with it is further proof...

Not that I can do it, yet....just sayin weighted is how I see it..

Comment #225 - Posted by: Pete T. at December 2, 2009 10:46 AM

Scaled with 50# DB
Did the first 25 OHPU as RX'd and then my grip gave out so I switched to towel PUs. 45 OHPU is challenging for my grip at this point.

time 21:32

Comment #226 - Posted by: stryder9 M/35/5'8"/150# at December 2, 2009 10:47 AM

Did this in 42 min with 60 # thrusters and 10#for the one handed pullups. Wow this hurt my wrist as it is brused from carring the white tail up the hill the other day.

Comment #227 - Posted by: captainwyatt52 at December 2, 2009 10:51 AM

I think Pete #224 is right about the weighted OHPUs. I guess my OHPUs were scaled since I did not perform them with the 60# weight. It's going to be a while before I can perform 45 OHPUs with a 60# weight.

Comment #228 - Posted by: stryder9 at December 2, 2009 10:52 AM

Scaled to - 15-12-9 reps of:

Thrusters right arm - 50#
Thrusters left arm - 50#
"One hand" pull-up right arm (no weight)
"One hand" pull-up left arm (no weight)

Time: 14:25

Thrusters felt pretty good - probably should have gone with full 60#. Thrusters mostly unbroken (10-5 / 10-2 / 9) each side. One-armed pullups another story. These were tough. Got the first 3 or so in a row each round, then had to do singles.

* Note to others doing these - be careful grabbing your wrist. I have some serious "rope burns" (for lack of a better term) on each wrist from where the other hand held on. Not sure if taping wrists would help...

Comment #229 - Posted by: Mel 36m/5'10"/170 at December 2, 2009 10:53 AM

As RX'ed 11:51

Pretty tough! Did a number on my wrists.

Comment #230 - Posted by: Cameron at December 2, 2009 10:58 AM

M/35/72"/245

12:55

It was really painful. I'm upper-body weak, with some shoulder damage, so my pull-ups were one-handed, but hopping up from a small box.

Comment #231 - Posted by: Chappy B at December 2, 2009 10:59 AM

M/26/140/5'11"

Round of 15
Thruster R&L 50#
1 arm pull-up 50#(R)
1 arm pull-up 50#(L)
Round of 12
Thrust R&L50#
1 arm R 50#
1 arm L 50# for first 2 reps then unweighted
Round of 9
Thrust R&L 50#
1 arm R&L unweighted

30:46 did at a globo gym place people were getting mad a me for hogging the pull-ups/cable crossover machine. That is why I went to unweighted.

Comment #232 - Posted by: Jon at December 2, 2009 11:00 AM

Didn't read the comments this morning, ended up doing 3 SETS OF 15-12-9 (so 108 total), alternating:

45-40-35 # L/R db thrusters
pull-ups (standard)


35 min. Muscles were howling at the end, almost met Pukey. Definitely exposed some of my weaknesses, motivated me to work harder than ever.

Comment #233 - Posted by: Slav 22/m/5'8"/150 at December 2, 2009 11:03 AM

Corey #165- Well put.

Modified CFWU x3

WOD
:16::19

Scaled to 45lb on Thrusters & PU's. 6 months of injuries has left a weak-ass.

Get some, Go again!

Comment #234 - Posted by: DJ at December 2, 2009 11:03 AM

wow, i definitely almost puked...

it's been awhile crossfit, and you've taught me a lesson i won't forget.

Comment #235 - Posted by: Jae at December 2, 2009 11:05 AM

Dang, that was a smoker. Doesn't help with the iraqi dust though.

Comment #236 - Posted by: MAC at December 2, 2009 11:06 AM

Jared and ryan (53 and 54) are right, they are two armed, one handed pull ups, you are only holding yourself up with one hand but pulling with both arms, so it is great for grip strength and the pull ups are weighted, yes it is crazy but it even says use dumbell for both thrusters and pullups, if you can't do an unweighted "one handed pull up" i wouldn't go two armed, i would still do an as little assitance as possible "one handed pullup" because you do get more out of them in different areas...hah thats all for now

Comment #237 - Posted by: Puh at December 2, 2009 11:08 AM

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

time 15:57
Not nearly as bad as I thought.


SCALE, no weight on pullups. Used a towel. I warmed up on the pullups and it hurt my wrist tindons.

Comment #238 - Posted by: NikNichols42yo 5'7'' 165lbs at December 2, 2009 11:11 AM

15:55

scaling all over the place. 40lbs one arm thrusters and 60lbs assistance on Gravitron for one arm pullups. Also did pullup tutorial for police academy recruit.

Comment #239 - Posted by: jc at December 2, 2009 11:12 AM

sub PU for weighted one-arm PU
10:03

Comment #240 - Posted by: mrd m/25/5'10"/195 at December 2, 2009 11:15 AM

Scaled to 40 lb on first set of thrusters, 27.5 for the second 2. 1 arm pullups were weight assist, 120 lbs. 3 sets of 5.

12:22

Comment #241 - Posted by: bradp m/33/6'2"/270 at December 2, 2009 11:16 AM

Charity Vale is a MONSTER! She is also an inspiration.

Comment #242 - Posted by: Miranda 801 at December 2, 2009 11:17 AM

22:11

Subs
Instead of 15 one arm pull-ups with the left, then the right, I did 30 pull-ups with 75# assist.
Instead of 12 one arm pull-ups with the left, then the right, I did 24 pull-ups with 75# assist.
Instead of 9 one arm pull-ups with the left, then the right, I did 18 pull-ups with 75# assist.

Comment #243 - Posted by: Linwood Wright at December 2, 2009 11:18 AM

20:06

60 lb dumbell on the thrusters
Body weight on the pull ups, one handed

Tried to one hand pull up with 60lb and there is no way it was going to happen. I would love to see someone doing this live or on video. Something I guess I'll have to be working on.

Comment #244 - Posted by: Anthony/Worm M/5'11"/37/200 at December 2, 2009 11:19 AM

this might be the first day i'm embarrassed to be a CF'er. First of all, READ the WOD! it's not 21,15,9... its 15, 12, 9.... a cake walk comparatively. secondly, if you cant do it Rx'd, scale it as you see fit. and lastly, regardless of what it says, quit worrying about how you may or may not compare to everyone else, quit crying about it, do it as YOU read it and be happy that you're training to respond to whatever may come your way, today or any other day.

Comment #245 - Posted by: G at December 2, 2009 11:21 AM


Me first post ever. And the most difficult WOD I did this far, heh.

Did my scaled wod at 28 min, with assisted pullups (one-handed though), and scaled DB to 45# or 20 kilo. Was tough on the grip and that's the target muscles together with bics, I guess?

RX means recommended, eh?
Cheers!

Comment #246 - Posted by: Miska at December 2, 2009 11:23 AM

comment 115 (bobby Z) makes an excellent point...im reading the posts and making comments on the ones as i read them so i do not forget so the argument might even be over..i dont know

Comment #247 - Posted by: Puh at December 2, 2009 11:25 AM

And just so Soxfan doesn't call me out, just because people are saying it is weighted does not mean that they are saying they can do 72 one handed pull ups nor are they saying anyone else has to do them, this workout like all others may be scaled...just so happens many more will be scaling on todays

Comment #248 - Posted by: Puh at December 2, 2009 11:31 AM

"Understanding" (#156) is right about how the rounds are...this is why i dont read all the comments this is my third post and i cant just bite my tongue or not try and help so i am sorry for multiple posts

Comment #249 - Posted by: Puh at December 2, 2009 11:35 AM

M/46/150

14:05

used 60# DB for thrusters (unbroken sets)
used 35# DB for PU (PU done in sets of 3)

NOTE - See great grip strengthener, below:
http://www.amazon.com/Hand-Grip-6-spring-variable-Resistance/dp/B000GF0S9W/ref=sr_1_3?ie=UTF8&s=hpc&qid=1246900174&sr=8-3

Comment #250 - Posted by: bo_D at December 2, 2009 11:36 AM

NOT as rx'd 16:48

Better to try and fail than to give up!
I had to hack the WOD my own way.

Round 1
15 60# RH Thrusters
21 35# LH Thrusters (tried with 60#, better safe than injured)
15 BODYWEIGHT 1 Arm RH PU
15 BODYWEIGHT 1 Arm LH PU

Round 2
12 1 1/2 POOD RH Thrusters
15 1 POOD LH Thrusters
12 BODYWEIGHT 1 Arm RH PU
12 BODYWEIGHT 1 Arm LH PU

Round 3
9 60# RH Thrusters
9 60# LH Thrusters
9 BODYWEIGHT 1 Arm RH PU
9 BODYWEIGHT 1 Arm LH PU

Comment #251 - Posted by: Kiko at December 2, 2009 11:38 AM

41/m/176cm/73kg

Epic

Can't do any kind of squats at the moment because of knee pain.
Tried to hang power clean and push press my 1.5 pood kettlebell to create an adequate workload, but smashed my forearms badly.
For round 2 and 3 I push pressed a 55 pound dumbell.
Unweighted "one hand two arm" pull-ups on a free hanging bar (no kipping) were hard enough and took a long time because I had to find out that grip strength in my left hand could be much better.

The whole nightmare took me embarassing 25:35.

Comment #252 - Posted by: Memuc at December 2, 2009 11:40 AM

@ #247

The pullups were one hand as rx'd, but weight was only 35#.

I think we should scale when needed; some of you destroy me in the CFT - JUST TRY YOUR HARDEST EVERY DAY

Comment #253 - Posted by: bo_D at December 2, 2009 11:42 AM

hah knew i shouldve read to the bottom, now i know why there was an argument..."both" wasn't there yesterday ok my bad anyways now for the people dissing this workout, THIS IS A GREAT WOD, it helped me realize how my grip could improve and it definately helps with balancing and core stablization amoung many other things, i personally think it's a great xfit wod, the harder the better and theres never any shame in scaling...WHEN NEEDED...i dont mean leisure scaling

Comment #254 - Posted by: Puh at December 2, 2009 11:44 AM

I think I just realized why I thought there was no possible way anyone could do this workout without scaling it. I did 3 rounds of 15-12-9 (a total of 108 reps of each exercise). 35# thrusters and unweighted two-hand pull-ups for most of them.

Comment #255 - Posted by: Brian at December 2, 2009 11:44 AM

I take it back, even without the word "both" it's still not that confusing... hahah sorry again, I'm officially done

Comment #256 - Posted by: Puh at December 2, 2009 11:46 AM

we cant even do one handed pull ups ]:


snifffle

Comment #257 - Posted by: ~greyhound~ at December 2, 2009 11:50 AM

definitely worked my grip.. did 2,000 meter row afterward and it was hard to hold onto the handle bar... last round I started using a very slight push off with my toes for the pull ups...

60lbs one arm thruster
body weight one arm p/u

23:02 min...

Comment #258 - Posted by: Corey 24/m/6'0/190 ish at December 2, 2009 11:50 AM

M/42/5'11"/175

60# thrusters
Bodyweight one-arm pull-ups

24:50

Comment #259 - Posted by: nutfam at December 2, 2009 11:53 AM

I saw this and figured (without the grammatical, etymological, or psychological breakdown of the English syntax used to describe the WOD) that there would be scaling.

Scaled or not, this WOD demonstrated to me the importance of developing muscular symmetry. My left side is clearly weaker, on both exercises, than my right. Now that I know this, I'm not 100% certain what to do with it but at least I'm aware of the imbalance.

Warmup:

CFWU X 3 (No wgt squats, 50% assist pullups/dips)

Altered RX:

1. 50# used for thrusters. Could have used more wgt on right arm, but this WOD seems to be about developing muscular symmetry so I didn't.

2. Pullups: a. unweighted, b. palms facing out, c. off hand placed on forearm.

Comment #260 - Posted by: Keenan/m/39/73/208 at December 2, 2009 11:56 AM

forgot time in last post: 14:04

Comment #261 - Posted by: Keenan/m/39/73/208 at December 2, 2009 11:57 AM

18:09

One hand pullups hurt too much so took the easy way out and did 60lb regular kipping pullups, 30, 24, 18 with alternating 15 L&R, 12 L&R, 9 L&R thrusters, 1st rd 45lbs, then 40 lbs. I'm quite sure someone could do this "as RX'd," but I have doubts that anyone is actually claiming it so far today. The original phrasing was slightly confusing.

Comment #262 - Posted by: mas 52/M/150 at December 2, 2009 12:03 PM

15-12-9 reps of:
1.5 pood KB Thrusters left arm (no dumbbells)
1.5 pood KB Thrusters right arm
20lb weighted pull ups (1 arm aggravates golf elbow)
WOD done at a moderate pace,22:40 working swing shift
m/52/218

Comment #263 - Posted by: Pete In Sun City at December 2, 2009 12:08 PM

17:08, (40#) on the thrusters

good to be back after a week long vacation

Comment #264 - Posted by: Raph at December 2, 2009 12:08 PM

m/42/170/6'

used 50# - 13:50

Comment #265 - Posted by: P&M at December 2, 2009 12:09 PM

Charity- awesome work girl!

Comment #266 - Posted by: nadia shatila at December 2, 2009 12:13 PM

48 / 176

NOT as rx'd - un-weighted pull-ups. I tried weighted pull-ups, but I didn't have hours for the WOD. The one-arm thrusters at 60#s were hard enough.

19:52

Comment #267 - Posted by: tom perry at December 2, 2009 12:13 PM

forgot time on previous post: 14:04

Comment #268 - Posted by: Keenan/m/39/73/208 at December 2, 2009 12:16 PM

60# thrusters 15-12-9
15 one arm pull ups on L and R
12 and 9 two arm pull ups after
14:58
This was hard and made me aware of my lack of core strength to stabilize my body when doing the one arm pullups. Have the strength but hard to do when you are swinging all over the place.

Comment #269 - Posted by: John VanWey at December 2, 2009 12:23 PM

17:01
used 40# dumb bell
first 18 pull-ups were dead hang, the rest were jumping

Comment #270 - Posted by: dcyn at December 2, 2009 12:25 PM

There is a whole lot of whining going on today.

Matt, great job man, at least someone had the balls to put themselves out there despite all the negativity and crybabys.
First thing I thought when I saw this workout was "what the hell?" and thats exactly why I started CrossFit several years ago. If you want to be comfortable this is not the program for you. If nothing else it's an exercise in mindframe.
I thought the workout was a good indicator of grip strength and coordination with weight. I had to scale but I love being out of my comfort zone.

Using 60lb dumbell and non weighted jump assisted one hand pullups.
18:21

Comment #271 - Posted by: dutch at December 2, 2009 12:28 PM

As Rx'd:
22:53

The pull on the wrist/forarm with the opposing arm didn't feel to comfortable, and in trying to do multiples i began to turn. So to combat that I just did singles. Intensity was found in the thrusters while strength was in the 1-arm PUs.
Sweaty forearms also made it a tad more challenging. Think i can get this faster now that i've done it and know what's up

Comment #272 - Posted by: Eric Gohl 21/5'10/163 at December 2, 2009 12:29 PM

The WOD is awesome. Definitely applicable to a desperate situation involving the loss/handicap of a limb. Looking forward to doing a scaled version of this tonight. I will probably use 55 for the thrusters and strict pull ups (both arms). May also throw some light weighted dips in there.

Always love hearing Barry talk about inflammation. It's fascinating to me that he can explain himself without biological jargon. And I always love hearing someone fixing bodily ailments with diet. 5g of Aspirin = scary!

Comment #273 - Posted by: TriSarahTops - CrossFit Sonoma County at December 2, 2009 12:37 PM

33:52 rx'd
Tape wrists and use chalk next time.

Comment #274 - Posted by: B-Mo 6', m,32,197 at December 2, 2009 12:39 PM

26:25 (5:59, 3:38, 5:49, 4:22, 3:03, 3:32) – did 21,15,9, just noticed my mistake. 62lb dumbbell/non weighted pu’s. 1st time doing dumbbell thrusters and single arm pu’s. Thrusters felt ok, full range at b/w 8 to 4 reps, pu’s were poor, no kipping, want better ones next time.

Hats off to the animals doing 60lb weighted "one hand's", wow.

Comment #275 - Posted by: gs at December 2, 2009 12:40 PM

As rx'd 28:15. Not too bad. The trick was just keeping the skin on my forearms dry so I could pull with both arms. Wrists are now rubbed raw! By the end I was wrapping a towel around my wrist and also using lots of chalk. Most pullups were singles, after the first few reps I would do a rep about every 10 to 15 seconds. Thrusters unbroken. Also it was obvious that left arm is weaker than right, on both thrusters and pullups, weird becuase I used to be a port-side rower.

Buy in: rounds of DU practice, HSPU practice, GHD, BE.
Cash out: 3x5 SP at 115.

Comment #276 - Posted by: Kamper/M/45/74"/200 at December 2, 2009 12:52 PM

M/40/150/64"

60lb weighted one arm pullups are almost impossible for most...20lbs 4 me... 15:02 62lb KB instead.

Comment #277 - Posted by: Bill S at December 2, 2009 12:52 PM

22 min. cardio

WOD - scaled

Round 1
40 pound dumbell thruster
- Right Arm - 15 (weight felt light)
- Left Arm - 15 (weight felt light)
Pull-ups
- Right Arm - first 3 with 40 pound dumbell, but hurt shoulder, so remainder done w/ bodyweight; 3, 3, 3, 3
- Left Arm - bw - 4, 4, 4, 3

Round 2
40 pound dumbell thruster
- Right Arm - 12
- Left Arm - 12
Pull-ups
- Right Arm - bw - 3, 3, 3, 3
- Left Arm - bw - 4, 5, 3

Round 3
40 pound dumbell thruster
- Right Arm - 9 (felt light)
- Left Arm - 9 (felt light)
Pull-ups
- Right Arm - bw - 5, 4
- Left Arm - bw - 3, 4, 2

Total Time 18:52.59

Did the pull-ups with palms facing me and bareback, so my palms are feeling torn up
Can't wait to increase the weight next time!

Comment #278 - Posted by: Bobak at December 2, 2009 1:04 PM

3X CFWU

skipped wod to max out on Bench Press.

10X 135#
10X 225#
1X 275#
285# (f)

Not my best by far...

Ever since going strictly Paleo I am cutting up and dropping the weight and Metcons are coming up but today was the first time I have not seen gains in awhile.

Comment #279 - Posted by: Gene 40/6'2"/215/W5D3 at December 2, 2009 1:06 PM

m 37 6' 165#
Just realized that the pull ups were supposed to weighted.

19:10 no weight on pull-ups

Comment #280 - Posted by: CrossFit Refugee at December 2, 2009 1:12 PM

M/19/160/70

no weight on pullups..
12:58

Comment #281 - Posted by: JSFace at December 2, 2009 1:24 PM

used 40lb on thrusters, did a few one hand pull ups every round but then finished with strict dead hangs..

24:17

Comment #282 - Posted by: Bryan CK M/23/5'10"/140 at December 2, 2009 1:26 PM

As RX'd (non-weighted pullup version):

20:12

Comment #283 - Posted by: DJC M/42/190 at December 2, 2009 1:33 PM

M/44/178/5'9"

First ten PUs with 20# weighted vest. Rest unweighted. 60# DB for thrusters. 20:00

Comment #284 - Posted by: Alan at December 2, 2009 1:35 PM

3rd modified cfwu

15-12-9
50# db thrusters
non-weighted one hand pus

Time: 21:45

this work out showed how asymmertic my body really is, right side was much easier that left...

Comment #285 - Posted by: NUcf m/23/5'7"/155 at December 2, 2009 1:36 PM

MODIFIED -

Found this (weighted one arm pu's) a bit ridiculous.

15-12-9
60lb one arm thrusters
Chest to Bar pull ups X 2
13:08

Comment #286 - Posted by: russell 26/m/185 at December 2, 2009 1:40 PM

29/M/144

Usually the mainsite programming feels like fine art to me- today it felt like avant guard abstract modern art that I'm too simple minded to understand. I trust that Coach has a better handle on this whole crossfit thing than I do though, so I soldiered through it. Ugly performance on my behalf though- scaled to 45 lbs for thrusters and unweighted for the pull ups.

30:09

Hope we don't see this one again for a long time.

Comment #287 - Posted by: Eric E at December 2, 2009 1:43 PM

Yesterday:
FS rep 3: 140-140-140-140-140

Today-
5 Rounds:
10 1-arm thruster L, 30#DB
10 1-arm thruster R, 30# DB
20 push ups done holding two DB on ground (ROM deeper)
30 V-sits
40 KBS, 35#
Run 400m
= 32:48

Had NO energy. Icy hot all over shoulders and pretty much felt like mud after. Hoping for lots of zzzz’s tonight. Shoulders totally sore. Not just workout sore, may have done something to them. Owwww… they both are making a “clicking” noise when you make a big circle with them.
I am pretty fried from the workouts over the weekend. Yowzer! Pretty much sore all over, and extremely tired out.


Erin

Comment #288 - Posted by: in8girl at December 2, 2009 1:50 PM

Sorry, this should really be on the forum, but just a general question:
I feel stuck at being mediocre at mid length activities. For example, I can run a 5k in under 19, and can deadlift 400, but I can't get a fran time under 8. Anyone else having this issue, and if so, how did you combat it?

Thanks

Comment #289 - Posted by: R Davenport at December 2, 2009 1:54 PM

m/170

thrusters as rx
7 pu's @ 35, rest as unweighted
time: 22:19

Comment #290 - Posted by: jnel at December 2, 2009 1:54 PM

Scaled back to 35# dumbbells, and merely bodyweight pull-ups (two handed)

@15 minutes, including time spent waiting for the pull-up machine to be available. First set included 5 weight assist pull-ups (50#), but final 2 sets were all me.

Comment #291 - Posted by: dk m/33/6'0"/220 at December 2, 2009 1:55 PM

M/40/5'6"/190

Yet another reason to love CF. I'm NOT new to this... in general, I don't have to scale anything - I'm pretty slow at most "for time" exercises, but I get them done. All the same, here's a WOD that I absolutely could NOT do without scaling.

I would disagree with any poster who thought this was not a worthwhile workout... It absolutely has shown me my left grip is WAY weaker than my right. It has also shown me that I should do a few of these when doing regular pullups just to improve forearm power - which will improve my deadlift too - many times I hit the wall on DL because my grip gives out. Also - great impetus to drop a little weight. :)

15/12/9
Thruster L:R/NON weighted "one arms"
50#/0#, 50#/0#, 55#/0#

Had to finish left arm, last set with jumping PUs after rep 4. Also had to break ALL PU sets down into singles through triples. NO POSSIBLE WAY to do these weighted at this point.

Something to shoot for!

M.

Comment #292 - Posted by: Mike C. at December 2, 2009 1:59 PM

forgot to start stopwatch, did un-assisted 2 hand pull-ups and single arm 40lb thrusters

Comment #293 - Posted by: RussA at December 2, 2009 2:02 PM

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Subbed 60lb with 10lb and the PUs with one-handed jumping pull ups. 14:20 Mins

Did this in garage after 7mile run with 10X2min efforts. Enjoyed this WOD even I did find out that my left side is MUCH weaker than my RHS.

Magic fun.

Comment #294 - Posted by: marathonmax in Scotland at December 2, 2009 2:03 PM

16:21
30# db

Comment #295 - Posted by: Sue Ady at December 2, 2009 2:03 PM

no weight used for pull ups

Comment #296 - Posted by: Sue Ady at December 2, 2009 2:04 PM

modified-

15-12-9
60lb one arm thrusters
Chest to Bar pull ups X 2

13:10

Comment #297 - Posted by: colin k at December 2, 2009 2:08 PM


question: pretty new to cf, and am doing the official cf warm-up. directions say it might be a good idea for substitute of pull ups if the wod is heavy on pull-ups. any suggestions for substitutes on this one? thanks for the assistance.

Comment #298 - Posted by: historyrider at December 2, 2009 2:11 PM

wow is all I can say!

15 thrusters 60lb right hand
15 thrusters 60lb left hand
15 one arm pull-ups body weight right hand
15 one arm pull-ups body weight left hand
12 t-60# rth
12 t-60# lfth
12 oapu bw rth
4 oapu bw lfth ---> failed could not complete
16 normal pull-ups
9 t-60# rth
9 t-60# lfth
18 normal pull-ups

20:20

Comment #299 - Posted by: Jamie/m/175/5'11"/30 at December 2, 2009 2:11 PM

It says use the 60lb DB for BOTH thrusters AND Pullups...I'm wondering if someone drank a little too much cough syrup before creating this thing...

Comment #300 - Posted by: CrossFit Junkie at December 2, 2009 2:15 PM

As posted except couldn't do single arm pullups due to crap dip/pullup/legraise standalone thing in the gym. Subbed deadhand chin ups emphasising one arm.
20:40

Comment #301 - Posted by: FB at December 2, 2009 2:20 PM

First time back to Crossfit in a while so I scaled it down.

15-12-9 for time

30lb right arm db thrust
30lb left arm db thrust
standard pullups

5:26

So glad to be back Crossfit!!!

Comment #302 - Posted by: Jason McGee M/19/5'8/161 at December 2, 2009 2:26 PM

First time back to Crossfit in a while so I scaled it down.

15-12-9 for time

30lb right arm db thrust
30lb left arm db thrust
standard pullups

5:26

So glad to be back Crossfit!!!

Comment #303 - Posted by: Jason McGee M/19/5'8/174 at December 2, 2009 2:27 PM

Did the pullups with just body weight...never done one armed pullups before and wasn't going to start with 60#'s

Right arm much stronger then left on the thrusters...wasn't expecting that...had a hard time with the left arm pullups in the first set but then got my form squared away and was able to do them the last two sets

Cool workout...never done anything like that before

32:07

Comment #304 - Posted by: Cleveland at December 2, 2009 2:29 PM

Oooops! My mistake(thanks #217). I originally posted that I agree with #156, but that was a typo. I couldn't agree more with #157, Laura DeMarco, elite crossfitter and games competitor.

Comment #305 - Posted by: Danny B at December 2, 2009 2:31 PM

not rxed

18:27

did thrusters (very happy, my left shoulder is getting better!!!)
did first pullups 5 one arm 5 the other, 5 one 5 the other, then 5 normal pullups with 20 lb weight
did normal pullups for the rest, did 4 60 lb pullups then 11 with 20 lb
last set did 1 60 lb 8 with 20 lb
good heavy wod, got my heart pumpin' big time.

Comment #306 - Posted by: fat tony 5'3"/150/29 at December 2, 2009 2:32 PM

hmm

Comment #307 - Posted by: fat tony 5'3"/150/29 at December 2, 2009 2:32 PM

not rxed

18:27

did 60 lb weighted thrusters (very happy, my left shoulder is getting better!!!)
did first pullups 5 one arm 5 the other, 5 one 5 the other, then 5 normal pullups with 20 lb weight
did normal pullups for the rest, did 4 60 lb pullups then 11 with 20 lb
last set did 1 60 lb 8 with 20 lb

Comment #308 - Posted by: fat tony 5'3"/150/29 at December 2, 2009 2:34 PM

m/20/6'1"/170

wow i did terrible today.

60lbs thrusters, but pullups scaled to bodyweight OHPU. my grip is probably my biggest weakness so this was difficult.

about 29:45, i accidentally cleared the watch.

Comment #309 - Posted by: ericthered at December 2, 2009 2:35 PM

my grip was worthless, i hope it was more because i did linda yesterday and less because i am simply a sissy.

Comment #310 - Posted by: fat tony 5'3"/150/29 at December 2, 2009 2:35 PM

34 yom 225 bwt
wu x 3rds x 10 reps (parallette push ups, back exts, pvc pipe ohs, pull-ups, handstand hold, l hold on parallettes)

wod w/ subs
60lb db for thrusters
jumping one arm pull-ups no weight added
time: 19:03

Comment #311 - Posted by: brian t at December 2, 2009 2:36 PM

27:34, this thing killed me. Thrusters were no problem, but couldn't even do 1 of the pullups with 60, so tried to scale to 30, but could only get 4, so I scaled to unweighted one hand pullups, and even then it was 2 at a time. Talk about highlighting weaknesses. Weighing 210 pounds probably doesn't help on this one.

Comment #312 - Posted by: ScottMacArthur at December 2, 2009 2:37 PM

Thursters @ approx 26kg - 57lb
1 arm gripped pu's without additional weight
24:04 mins

Comment #313 - Posted by: G_38_77kg at December 2, 2009 2:44 PM

M/31yo/196#/ 5'11"

mods:
35# dumbell (yeah, I know it's weak, but dropping it in my head would make me a dumbell too, right?)

weight assist on pullups: 96# to 108#

00:21:55

Pukey was down the street, but couldn't get a visit in before I finished.


Comment #314 - Posted by: Pope at December 2, 2009 2:46 PM

m/38/76/210

1.5pd KB thrusters
unweighted PUs

13:05

Now I look like I was fighting to get out of handcuffs last night...

Comment #315 - Posted by: Chas at December 2, 2009 2:46 PM

cfwu x 1

W.O.D.:

did not time. used a 40 lb. dumbbell, but otherwise as rx'd. first time doing one arm pull ups and i was surprised that i could do them with a 40 lb. dumbbell. it just goes to show you how well CrossFit prepares you for the unknown.

Comment #316 - Posted by: Thomas Baklayan at December 2, 2009 2:48 PM

Last night the wod did not say "both," and I personally thought it was extremely confusing. Today it reads much better. What a difference one word can make!

At the beginning of this debate, I thought no way was this really possible. But I have been proven wrong. And of course I have!!! These are crossfitters we're talking about!

I thought it was nice of Matt to put the demonstration up on youtube that a 60# weighted one-handed pullup could even be done. I hate that people ripped him up for it. I don't think he submitted it to qualify for the Games or anything. Just my opinion.

But I digress. If you did Joshie, you should've quickly recognized the importance of core stabilization and balance as another poster commented. I could only do 20# for Joshie, and that weight was really hard for me...I can't imagine doing 40#! But next time, will I try 40? Uh...hell yeah!

And so I am humbled again by the crossfit wod. I just got my first dead hang pullup (with TWO hands!) last week...can I do a one-handed pullup today? I'm not sure...but you bet your sweet a$$ I'll be at the gym trying tonight!

I wish everybody could just play a little nicer. There's no reason for all this nastiness. But again...just my opinion.

Comment #317 - Posted by: Cori at December 2, 2009 2:50 PM

Anybody who did this workout without and modifications hats off to you. I failed when I got to the pull ups.

Comment #318 - Posted by: Max at December 2, 2009 2:59 PM

22:37 M/37/5'8"/175 This was definitely a different variation of FRAN that I didnt expect. Originally I was going to do the WOD without the 60 lbs for the pullups, but after reading the comments and also seeing that it was actually doable, I decided to give it a try. next time I will figure out a better way to hold the 60 lb dumbell, b/c it's pretty challenging trying to hold it between your legs like in the pic. I'm sure I can get down in the sub 18's.

Comment #319 - Posted by: Miguel Toledano at December 2, 2009 3:00 PM

Weighted one handed pull ups? Seriously?

13:30 with 60lb thrusters and unweighted pull-ups.

Comment #320 - Posted by: ZachM_PantherCF_71''/190 at December 2, 2009 3:01 PM

15:38.36 45#DB and BW "one-armed" pull ups

Comment #321 - Posted by: Cphil 23m/5'9"/155# at December 2, 2009 3:01 PM

m.23.175

Used 53# kettlebell and no weight with one arm pull ups

21:12

Comment #322 - Posted by: cass - CF Oshawa at December 2, 2009 3:04 PM

I`m new to this, so I did just plain pullups and thrusters with a 50 lb dumbell.

Time: 8 min (+/- 10 s.)

Comment #323 - Posted by: Kalle at December 2, 2009 3:07 PM

m/41/6'0"/191

OK...just now re-read the WOD. I totally missed the weighted pull-ups. Not that it would have mattered a bit. I finished 11 hours ago and my wrists still burn. I also scaled the weight (unnecessarily) for the thrusters 40/50/55.

Despite scaling big-time & resorting to wrist wraps, it still took me 25:13.

Lack of grip strength killed me.

Comment #324 - Posted by: Jeff H at December 2, 2009 3:08 PM

scaled to:

45 lb thrusters
unweighted pullups

28 mins

So I'm still a little confused...was the 15, 12, 9, of each exercise a round or was the 15 of each the round? If 15, 12, 9 was a round, I only did 1 round and the 15 of round 2 and then I ran out of time to get to work...

Comment #325 - Posted by: m rivera at December 2, 2009 3:09 PM

Well same as #317. I think i would still be there now and I did this at 9 this am.

17:27 without the 1 arm pullups being weighted

Comment #326 - Posted by: krista colson at December 2, 2009 3:11 PM

m/250

45 lbs for thrusters and 100lbs for 1 arm pull downs
8:15:78

Comment #327 - Posted by: TPDFISH at December 2, 2009 3:15 PM

OK, I only did one round of this monster with unweighted pullups. It took me 15:48.

The thrusters were awkward coming down and trying not to clobber myself in the head on the way down, but not too bad otherwise.

The pullups, though, were murder. Not so much because it was hard to get up, but rather because I was killing my wrist and grip trying to do them. I'm definitely showing bruises.

Comment #328 - Posted by: Alton M/30/5'11"/176 at December 2, 2009 3:16 PM

Did 20lb one-armed snatches with dumbell.
No chinup bar, so did 140lb lat pulldowns.

8:27.

Comment #329 - Posted by: MatthewK at December 2, 2009 3:19 PM

45# one-arm thrusters
BW one-arm PU

16:57

Comment #330 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at December 2, 2009 3:20 PM

I found out yesterday that I perforated my eardrum while I was asleep Monday night (no idea how I did it), and I was wondering if I should not be doing any weight lifting? I'm no doctor, it just seems like putting pressure on the head is not a good idea if you have a perforated eardrum. I think cardio should be OK though...

Comment #331 - Posted by: Charlie at December 2, 2009 3:27 PM

Whoo doggie! That was nasty!!! I definitely did NOT do it as rx'd, though I did attempt a couple of "one arm" pull-ups with 60#.....did two. One on each arm. Broke it down like this:

Thrusters as rx'd
10 "one arm" pull-ups R hand, no weight
10 "one arm" pull-ups L hand, no weight
10 pullups
Thrusters as rx'd
12 standard weighted pull-ups with 40#
Thrusters as rx'd
9 standard weighted pull-ups with 40#

Did it in 12.47 then finished up with some bench press drop-sets, ATG squats and 20 minutes on the C2 rower.

Shoulders are baked.....

Comment #332 - Posted by: MTR/m/168/5'9" at December 2, 2009 3:30 PM

m/25/5'10"/195 lbs

WOD. Substituted 1 Arm Pullups with 25 lb weighted regular pullups. Was held up slightly by a crowded gym.

Looked like this:
15-12-9:
Right Arm Thrusters (60lb)
Left Arm Thrusters (60lb)
Pullups (25lb)
Pullups (25lb)

16:52

Comment #333 - Posted by: B Clay at December 2, 2009 3:33 PM

CFSB week 3
Metcon make up from tuesday
20 Squats
20 Burpees
20 Pushups
3 rounds---w/20lb vest
9:45

Comment #334 - Posted by: Jonblaze at December 2, 2009 3:34 PM

39/m/190
CrossFitting for over 5 years and even I have a complaint (besides turning 40 in a week)...

I CAN'T do one-armed pullups with weight!

60lb one-armed db thrusters 15-12-9
BW one-armed pullups 15-12-9

14:49

Comment #335 - Posted by: JackM at December 2, 2009 3:34 PM

I Didn't even realize the pullups were weighted until after I finished my workout and I read all the bitching and moaning in the posts. I feel sub-par because I did the W.O.D. unprescribed. I apologize to all those who actually did it as RxD
TIME: 16:22 (Ht.6'3") (Wt.202) (Age. 24) Been crossfitting for 1 year 5 months.

Comment #336 - Posted by: clovis at December 2, 2009 3:36 PM

"Have You Forgotten" is a great song. I think 30,000 troops is a joke and so is our president and his worthless speeches. No need to politicize West Point.

Comment #337 - Posted by: MWAW at December 2, 2009 3:40 PM

Did my own WOD today.

À la Cindy ... most rounds in 20 mins.

7 HSPU
10 sit ups (feet unanchored)
15 squats

21 rounds.

m/31/182/5,8

Comment #338 - Posted by: Tou at December 2, 2009 3:43 PM

m49/6'2"/190
got injured sparring 10 days ago, and still feel sore all over.
Just couldn't do reps as prescribed.
Did 5 sets of 12 thrusters @95 lbs and 5 sets of pullups at 10 reps
then 3 sets of bench flies with 65 lb dumbells and 100 25lb curls.
(Sorry about the curls everyone, but old habits die hard).
Sparring is very injury prone for novices like me. I'm trying to hang in there, but injuries are hampering my other work outs. Any wisdom?

Comment #339 - Posted by: bob at December 2, 2009 3:45 PM

15-12-9
30# db for thrusters
Pull-ups were jumping
12:45

Strange WOD. Thrusters were pretty easy. Pull-ups were brutal. All jumping and virtual free fall on the negative.

Comment #340 - Posted by: MattP at December 2, 2009 3:48 PM

As rx'ed for first round.
Used dead hang pullups (24 and 18) for last two rounds of pullups.
Not really feeling this one.

Comment #341 - Posted by: husar at December 2, 2009 3:52 PM

Ok, to all detractors (and sorry I did not tape this)....As rx'd:

24:28... and it was ugly. Had to use a 60 lb KB and weight belt to wrap around my legs as I could not keep the DB between my feet and DB too small for between thighs. Thrusters were fine, but definitely left side deficient; all right unbroken, left side 2-4 sets per round. PUs mostly doubles or singles, with as much kip at the top as I could, with ~10 sec between each attempt. Wrists and shins very sore from rubbing (shins from weight belt). Hope I will not see this for some time!

Comment #342 - Posted by: Trent at December 2, 2009 3:53 PM

TABATA 20:10 x 8 of 45# barbell thruster, air squat, pushup, 35# DB swing, 45# barbell SDHP - smoked me - lost count of reps - high 300's I think - ready to get back to the .com WODs soon

Comment #343 - Posted by: Stephen M/26/5'8.5"/140 at December 2, 2009 3:54 PM

If you still have q's...just look at the FAQ:

"Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second."

Its in plain English...

Comment #344 - Posted by: Mike D at December 2, 2009 3:59 PM

31:05 with the following subs:

- 35# db thrusters
- body weight pull ups

35# was too light for thusters, but the largest dumbbell I have...

Pullups were a killer. Start of each set managed to string together 2's, otherwise all deadhang singles.

I wouldn't mind seeing one-arm pullups more often as they are fantastic for grip and the guns.

Comment #345 - Posted by: Ronnieboy at December 2, 2009 4:03 PM

M/51/6"1"/185

50#thrusters
subbed 15# weighted pullups

15-12-9-6-3

18:24

Comment #346 - Posted by: john at December 2, 2009 4:04 PM

Lesson learned from years of experience/abuse.
Scaled this one.
Went to CF Endurance.
800m run x 5.
Feel great.

Laura f/47/5'7/150

Comment #347 - Posted by: power-girl at December 2, 2009 4:05 PM

You guys can't be serious! You're worse than a baby that dropped his/her bottle! Obviously, you deal with challenging exercise much better than a little ambiguity!

Comment #348 - Posted by: Iowa Pork at December 2, 2009 4:05 PM

I can't view the exercise demos, how do you perform a thruster?

Comment #349 - Posted by: newbie at December 2, 2009 4:07 PM

16:55

Unweighted "One Hand" Pull-ups"

Comment #350 - Posted by: Damian at December 2, 2009 4:10 PM

Subbed 50lb dumbbell (nothing heavier at fitness center) for thrusters and 50lb weighted pullups (wrists hurting/popping as rx'd - work on wrist strength)

approx. 20:00

Comment #351 - Posted by: mnetheri :: M/20/5'7/150 at December 2, 2009 4:12 PM

i did unweighted pullups and scaled dumbbell to 35 pounds...great workout for me at 15:45

Comment #352 - Posted by: SteveOB 48/M/6'/182 at December 2, 2009 4:18 PM

40lb db for the thrusters
1 hand pullups done in 3 sets. The first rep of the set was a regular dead-hang one hand pullup. To finish the set, jumping one hand pullups were used. So on the first set, 15, 3x5. 1 one hand pullup, 4 jumping one hand pullups, etc.

Surprised how much stronger the right side is.

Comment #353 - Posted by: BPemberton at December 2, 2009 4:21 PM

Finished 17:47.

60# DB
One armed pull-ups...did some no assistance, a lot as jumping. But I did stick with one arm pull-ups. NO WEIGHT.

Aloha,

Jordan

Comment #354 - Posted by: Jordan...28/175 @ Holloman AFB at December 2, 2009 4:23 PM

15:00 even.
25lb dumbell thrusters and VERY assisted one arm pullups. My 2 year old was watching me telling me , "mummy you dooin it wrong"... which is quite distracting.

Comment #355 - Posted by: Quintina at December 2, 2009 4:28 PM

Scaled to:
15, 12, 9
60lb thrusters
1st rd one armed pu
next two strict

Comment #356 - Posted by: Blutke at December 2, 2009 4:30 PM

2XCFWU then:

C: 20:16, unweighted PU, never done these before, could have pushed harder on the first round but didn't really know how to deal with these. FUN WOD!

BG: 24:36, 15,9,6 due to utter confusion.

Hoot, hoot, hoot.

Comment #357 - Posted by: Xfit Rice Owls at December 2, 2009 4:34 PM

28.04
60 lb Db thrusters
unweighted 1 arm pull ups

Comment #358 - Posted by: Kyle A. at December 2, 2009 4:35 PM

Not as rx'd.
Thursters with 1.5 pood kettlebell.
One handed chin/pullups with no extra weight. Kipped for about half of them.
19:01
Actually a better workout than I thought it would be. Thrusters were easy but the pullups were difficult. Next time try it with a 20lb vest.

Comment #359 - Posted by: ChadWHall M/22/6'1/190 at December 2, 2009 4:35 PM

21-15-9:

One arm burpees, right
One arm burpees, left
One arm pullups, right
One arm pullups, left

19:58

No weight available, but damn.

Comment #360 - Posted by: KieranGT_22/5'11"/170 at December 2, 2009 4:35 PM

#203 - Matt

I'd still love to see someone post the entire WOD as Rx'd. I don't think anyone is debating that someone can do some one-arm pullups with 60 lbs. It's tough, but I still don't think it's possible to do the entire WOD as Rx'd. I really hope I'm wrong. And people shouldn't take the discussion personally - I think it's pretty cool that this WOD elicited such rigorous debate.

Comment #361 - Posted by: Mike at December 2, 2009 4:36 PM

20:32 pullups unweighted, back sprain

Comment #362 - Posted by: Rory Mac at December 2, 2009 4:49 PM

40 lb for thrusters
Regular pullups

36 mins

Comment #363 - Posted by: DCF at December 2, 2009 4:50 PM

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; air squats (A2A), 1x20; strict pull-ups, 1x10.

As Rx: 30:12.

C/D: unanchored bent-knee AbMat sit-ups, 1x50.

Hardcore! No problem with the one-arm thrusters. The one-hand pull-ups w/an extra 60# were killers! Esp. with the left. My wrists are raw! :) I'm honestly glad I was able to DO this WOD, regardless of how long it took me!!

Comment #364 - Posted by: rjf (Since 07-20-07. WOD no. 650) at December 2, 2009 4:53 PM

14:33

Sloppy form but, great work out.
Thanks Xfit.

Comment #365 - Posted by: nathan m/30/5'9"/165lbs at December 2, 2009 4:55 PM

sorry, think this is a bad idea and does not lead to 1 arm pullups. Check Beast Skills blog for progressions for 1 arm pulups.These are 1 hand pullups, might as well do regular weighted pullups.

Comment #366 - Posted by: del at December 2, 2009 4:55 PM

Thanks coach for clearing up the weighted pullups.

Forgot to time but did unweighted pullups and it still KILLED me

Comment #367 - Posted by: justin k, 5' 11''/152/18/M at December 2, 2009 4:58 PM

14:36 - reps as rx'd

Thrusters with 45 lb KB
One-arm pullups unweighted

Worked out at home so had to sub due to equipment. I'm fairly certain it would have taken me forever to do all those pullups with 60lbs, if I could do them at all!

Comment #368 - Posted by: Chris O m/28/175 at December 2, 2009 5:00 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1
One arm dumbbell thrusters 10lbs x 5-5 20lbs x 5 30lbs x 3.

Subbed 30lb dumbbell single arm thrusters
Unweighted one hand pull ups, overhand grip
Time: 21:59
Foam roll after

Comment #369 - Posted by: Sesoku at December 2, 2009 5:04 PM

CFWU (3 rounds minus pull-ups)

Modified WOD: (thoroughly impressed by those who completed as rx'd.. keep up the good work to all)

15-12-9 rep rounds of
40# DB single arm thruster (right)
regular dead hang pull-ups
40# DB single arm thruster (left)
regular dead hang pull-ups

forgot to time :/ oh well
cool down with ~5 and a half min row at ~75% exertion.

Comment #370 - Posted by: Matt 22/6'2"/170 at December 2, 2009 5:08 PM

scaled THR to 45, PU to BW only...13:00

Comment #371 - Posted by: gman at December 2, 2009 5:12 PM

got pretty thirsty pretty quick with those thrusters, awsome. my one-arm pull ups were sloppy but i did as many as i could

Comment #372 - Posted by: john b at December 2, 2009 5:17 PM


Scaled my pull-ups: 19:42
Pullups did x4 w/ right no weight 1st set, 0 reps w/ left no weight 1st set. Then scaled the rest at +100 lbs on assisted pullup, next time try +80 lbs on assisted. Will get there soon!

Comment #373 - Posted by: cdub at December 2, 2009 5:18 PM

Hands chewed. Evil gnurl on bar at gym. Had to quit after 18 pullups because I was dripping blood. Next time, tape or gloves.

Comment #374 - Posted by: Scott R at December 2, 2009 5:19 PM

I am a little disappointed by all the whining about this workout. Many of us scale workouts in an effort to eventually work up to the rx.
I think those that are so disappointed in this one workout should just go do P90X.

Scaled the pullups to BW, the rest as rx'd: 28:30.

Comment #375 - Posted by: jbos at December 2, 2009 5:22 PM

Tried the 60 lb. one-handed pull-ups. Managed to get one each with full ROM, but no way would I have been able to do it as prescribed.

Scaled:

40 lb. kettlebell for thrusters and the pull-ups were regular and unweighted. So I did 15-12-9 each arm for the thrusters and 30-24-18 on the pull-ups. Total time was 9:35.

M/34/70/205

Comment #376 - Posted by: B Bowen at December 2, 2009 5:24 PM

40:45 25# dumbell

#95 concerned crossfitter, I disagree with everything you said. I'm guessing you criticized the workout without even trying it. This workout exemplifies what is great about crossfit. I'm not an exercise physiologist, but for those of us who were not afraid to try something new will find that we have improved in ways not even imagined. I'd bet handstand pushups just got easer due to greater shoulder mobility and strength,improved dead lift due to increased grip strength, etc. To complain about brilliant free crossfit programing, I pity you.

Comment #377 - Posted by: ccraft at December 2, 2009 5:28 PM

Correction to my previous post:
not as Rx'd, didn't do the pullups with 60#, only bodyweight

Comment #378 - Posted by: Eric Gohl 21/5'10/163 at December 2, 2009 5:29 PM

5x3 PC (185-190-195-200-205)
WOD, scaled, significantly.
15x60# thrusters r arm
15x45# dead hang chin-ups
15x60# thrusters l arm
15x45# dhcu
12,12,12,12
9,9,9,9
17:49

Comment #379 - Posted by: Josh M/34/74"/195# at December 2, 2009 5:33 PM

As Rx'd:

30:49

Took it easy this first time so I wouldn't burn out my muscles. Definitely noticed how much weaker my left side is!

Comment #380 - Posted by: angstadt at December 2, 2009 5:36 PM

10:16 as Rx'd

Don't have a normal pullup bar at my gym, instead they have these funky angled handle things that make things like this even more difficult.

Comment #381 - Posted by: ksyco m/20/5'11"/185 at December 2, 2009 5:38 PM

As Rx'ed.... meaning with 60 pound one-arm pull-ups.

28:25.

I have purple hand-shaped bruises on each wrist now.

Comment #382 - Posted by: Russell Berger at December 2, 2009 5:41 PM

SUB 40# th
SUB 40# pd

15:26

Comment #383 - Posted by: Ticotexas M/40/69/150 at December 2, 2009 5:44 PM

21, 15, 9
25# db, 2-handed pullups with db between thighs.
10:13
Tried one-handed pullups, strength just isn't there yet, able to do 2 in a row.

Comment #384 - Posted by: mikes at December 2, 2009 5:49 PM

male, 37 y/o, 149#, 68"

Fran 11:14

Comment #385 - Posted by: Karl at December 2, 2009 5:53 PM

m/216/34/6"0

Not as Rx'ed

used 25# for thrusters
used 25# for first set of pull ups with left arm, 15 for first set of pull ups with right arm.

second and third set of pull ups was done without weight

@ 32 minutes, no stop watch, so I used the wall clock.

brutal workout. Found out how much weaker I am on the right side. But I liked it!

Comment #386 - Posted by: j-seal at December 2, 2009 5:54 PM

Fully Rx'd. 60# DB for both Thrusters and One-Arm Pullups. Strict, kipless pulls.

29:15

Programming question for Lauren and those with a hand in creating the WOD:

What you were expecting for times when writing the WOD, and what your thoughts are seeing the feedback on here? Any response is appreciated.

Comment #387 - Posted by: Zach Singer M/24/5'10''/190# at December 2, 2009 5:59 PM

as Rx'd (bodyweight pull-ups)

21:30

Comment #388 - Posted by: Kenno at December 2, 2009 6:03 PM

Shoot I guess I was supposed to weight the pullups, OK will do next time.

I guess 10:16 not Rx'd?
Bodyweight 1 armed PU's

Comment #389 - Posted by: ksyco m/20/5'11"/185 at December 2, 2009 6:05 PM

I didn't do weighted pullups, but my trainer Russell Berger did and at 60#. Pretty impressive, but it still took him 29 minutes.

Comment #390 - Posted by: Daniel Byrne at December 2, 2009 6:07 PM

Totally ridiculous!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Not nearly as RX'd (20:15)

3 rounds

L 35lb Thuster
R 35lb Thuster
15 20lb Pullusps

Comment #391 - Posted by: gregorioz at December 2, 2009 6:08 PM

19:08
no weight on pullup
had to use band after 5 pullups on first and second round but did all of last 9 with no band

M/46/165lb/ATL

Comment #392 - Posted by: Brad Mcleod at December 2, 2009 6:10 PM

m/30/6'/169

scaled and subbed in a bit of "joshie" from the other day. did 3 rounds of the following...

-10 right handed db power snatches 40lb
-10 right handed db thrusters 40lb
+10 left handed db power snatches 40lb
+10 left handed db thrusters 40lb
~15(12,9) right hand grip one ring L pull ups
~15(12,9) left hand grip one ring L pull ups

20-25min (stopwatch broke halfway through)

Comment #393 - Posted by: liggy at December 2, 2009 6:11 PM

18:00 something...
-60DB
-body weight PUs
I forgot to stop my watch...
If my left arm preformed the exercise like my right, I could have finished around 12mins... left side the much weaker, and slower to recover than the right.

Comment #394 - Posted by: magnus 24/5'8"/155 at December 2, 2009 6:17 PM

60lb 1 arm thruster: 15/12/9
15 ea 1 arm PU: feet on bench behind
12 reg PU + 6 ea arm/feet on bench
9 reg PU + 9 ea arm/feet on bench

21:00

Comment #395 - Posted by: jh m/41/5'11/220 at December 2, 2009 6:19 PM

Jeff @ work
DB between legs
25ish minutes
interupted by two runs.

Comment #396 - Posted by: Jeff & Charity @ CF Snohomish at December 2, 2009 6:23 PM

13:28
60 lb thrusters R arm/ Left Arm
did towel grip pullups (one hand on bar, one on towel), for double reps (72 pullups)

Comment #397 - Posted by: ben m/22/6'1 195 at December 2, 2009 6:25 PM

25:12

used 60lbs DB for thrusters
BWT only for single had PU.

Comment #398 - Posted by: Brett_nyc at December 2, 2009 6:28 PM

50# dumbells
pull up bar with 60# assist
didn't do one-handers.

Comment #399 - Posted by: abr at December 2, 2009 6:31 PM

m/37/187/72"

24:50
60lb DB thrusters.
Used my free hand to balance the DB.
BWT single hand PU.
I had to break-up the PUs. Rubbed my wrists raw from gripping them.

Comment #400 - Posted by: VooDoo Medic at December 2, 2009 6:33 PM

scaled as such:

15-12-9

40 lb thrusters RH
40 lb thrusters LH
unweighted kipping pullups, neutral grip
unweighted strict pullups, overhand grip

25:31

Comment #401 - Posted by: GW at December 2, 2009 6:34 PM

is it saying do this workout three time...As is 3 sets of 15-12-9 of each? That sounds INSANE...but i'll try haha, it'll take me way over 30 mins, hows everyone else been doing it?

Comment #402 - Posted by: BrianL at December 2, 2009 6:36 PM

35lb (felt light. Add 10 next time)
Pull ups regular.10 reg 5 jump
7 reg 5 jump
4 reg 5 jump

Comment #403 - Posted by: Dominick at December 2, 2009 6:40 PM

20 min. However this was my first WOD and realized how difficult it was. Awesome, im gonna keep going with this

Comment #404 - Posted by: Sean at December 2, 2009 6:51 PM

m/25/6'/175

my first WOD...interesting. Looking forward to more!

15-12-9

60# thrusters
body weight PUs, mainly negatives after 2-3 each round. tough.

Comment #405 - Posted by: PC at December 2, 2009 6:52 PM

18:41
Scaled to 35# Thrusters and BW one hand pullups.
Didn't want to push the shoulders with too heavy a load. Caught up on Linda yesterday.

Rd1 10:05 Alternated left and right arm for pullups and alternated overhand and underhand grip

Rd2 4:56 Did all 12 pullups with right arm and then left with multiple repetitions, all overhand. Much easier doing it this way

Rd3 2:39

Comment #406 - Posted by: Jim D. 49yom 165# 5'11" at December 2, 2009 6:55 PM

m/24/170lbs/70"

60lb thrusters each arm
scaled one hand pull ups to no weight

18:30

Comment #407 - Posted by: Eric-Fairbanks, Alaska at December 2, 2009 6:56 PM

Julie did girl fran in 10:20.

Josiah did this 63 lb dumbbell thrusters unweighted 1hand pullups
I alternated sets on each hand of 5,4,3 for the thrusters for consecutive rounds
I alternated each hand in sets of 1 for the pullups.
Took me 18:50.
Totally sucked

Comment #408 - Posted by: Josiah and Julie in FWB at December 2, 2009 7:09 PM

F/16/5'7''/140
"Lynne" instead
Bench Press #95 10-8--6-8-5
Pull Ups: 11-77-9-6-5

Comment #409 - Posted by: Shelby G. at December 2, 2009 7:15 PM

50# single arm thrusters
Did pullups two hands with assist, 30# assist on the 1st 30, 40# assist for the 24 and 18.
~ 15mins

Comment #410 - Posted by: Govervich at December 2, 2009 7:15 PM

used 50# db and did 30,24,18 assisted pu with 60#
17:35

Comment #411 - Posted by: Callum at December 2, 2009 7:15 PM

oh yeah, used 45# only for 12 left handed thrusters

Comment #412 - Posted by: Callum at December 2, 2009 7:17 PM

Did one arm pull-ups two at a time until I completed each round. No problem with the thrusters, but still get that pukie feeling

Comment #413 - Posted by: Will Valdez at December 2, 2009 7:19 PM

Love to see some video of one of you beasts doing this Rx. That 60lb 1 arm pu is tough @ 209 lbs. Not that I don't believe, it would just get me pumped up.

In strength

Comment #414 - Posted by: zach at December 2, 2009 7:27 PM

F/35/125#/5'2"

Did the Lumberjack 20 in honor of the Fort Hood families of the fallen and wounded:

20 Deadlifts (105lbs) /Row 400m

20 KB swings (25#) /Row 400m

20 Overhead Squats (35#lbs) /Row 400m

20 Burpees /Row 400m

20 Pullups (blue band assistance) /Row 400m

20 Box jumps (24") /Row 400m

20 Squat Cleans (55lbs) /Row 400m

Comment #415 - Posted by: Spy at December 2, 2009 7:29 PM

*****
RE: Wrist bruising, burning, etc. that everyone is experiencing?

Is there a way to avoid this from happening? Maybe wrist wraps, athletic tape, or an ACE bandage?

I'm planning on attacking this WOD in a few days and I wouldn't mind coming out scot-free on the other end, as far as superficial wounds go.

Comment #416 - Posted by: Ben Moskowitz at December 2, 2009 7:29 PM

No Dumbells, did a bar with a 25# on one side. For pullups, did unweighted towel on one side reg grip on other.

12,15,9

Didn't count the time did it in under 10 mins though

Comment #417 - Posted by: Wes at December 2, 2009 7:35 PM

F/35/125/5'2"

LUMBERJACK 20
TIME: 35:55

Comment #418 - Posted by: Spy at December 2, 2009 7:36 PM

m/20/175

24:37 as Rx'd
One handed pullups were tough, definitely showed some weekness on the left side that I need to work on.

Comment #419 - Posted by: Tyler at December 2, 2009 7:37 PM

*Comment #419
Pullups were bodyweight.

Comment #420 - Posted by: Tyler at December 2, 2009 7:40 PM

I realize it's already been decided, but the pull-ups ARE weighted, just to confirm.

Even the picture has the girl doing 35lbs weighted pull-ups.

My biggest concern on this one was grip, not the weight itself (although one obviously causes concern about the other!)

Great WOD Coach!

Comment #421 - Posted by: CrossFit ICT at December 2, 2009 8:05 PM

19:50
50 lb db thrusters
body weight one handed PU
Have a jammed thumb from playing beach volleyball.
Semper Fi!

Comment #422 - Posted by: Burko 47/170/5'10 at December 2, 2009 8:09 PM

13.36 60lb db thrusters. bw 1 handed pu's

Comment #423 - Posted by: Scott B 36 5'10" 192lb at December 2, 2009 8:13 PM

Modified a bit.

30-24-18

Pullups
Pushups (feet on bench)
Squats

with 40# vest

20:28

Way harder than I thought, could have been faster though.

Go Navy!


Comment #424 - Posted by: Varp at December 2, 2009 8:16 PM

30/M/5'10"/149 (MTN WARRIOR)

Did a couple of 1 arm weighted pull ups with the 60 pound dumbbell to actually feels what’s like, too much pressure below the wrist and it is hard to keep the hold, however they were doable, did 3 Non stop with the 60 pound DB actually, if I would have gotten more time, probably would have knock the whole workout, and finished up in about an hour plus. The hardest part for me wasn’t actually lifting myself with a dumbbell but to actually hold the dumbbell without feeling uncomfortable. At the beginning and after trying one arms DB pull ups for warm up, decide unweighted because of time restrains and a full gym, nice workout though, had to scale myself down in the thrusters because never done thrusters with a DB. 60 pounds was a lot of weight for me to handle.(getting better at thrusters though because I sucked at them, very first time I did FRAN COULDN’T EVEN FINISHED, last time we fran came around at least finished in 20 minutes, getting better shooting for less than 10 minutes next time fran comes) Probably when this workout come around again I’ll do the 60 pound thrusters with at least a 25 pound dumbbell one arm pull up. Also some things to take in consideration are the bar, has to be low enough because of the dumbbell or you need a box or something to get up to the bar with the DB, or maybe using a belt to pull the DB will be another Option for me.

There is the workout broke down as I did it.

15 x Thrusters right arm with 50lb dumbbell,
15 x Thrusters left arm with 50lb dumbbell,
15 x "One-arm" pull-up right arm (left hand grabs the right wrist) unweighted,
15 x "One-arm" pull-up left arm (right hand grabs the left wrist) unweighted.

12 x Thrusters right arm with 50lb dumbbell,
12 x Thrusters left arm with 50lb dumbbell,
12 x "One-arm" pull-up right arm (left hand grabs the right wrist unweighted,
12 x "One-arm" pull-up left arm (right hand grabs the left wrist) unweighted.

9 x Thrusters right arm with 50lb dumbbell,
9 x Thrusters left arm with 50lb dumbbell,
9 x "One-arm" pull-up right arm (left hand grabs the right wrist) unweighted,
9 x "One-arm" pull-up left arm (right hand grabs the left wrist) unweighted

Time was 13:53

SANTI

Comment #425 - Posted by: Santi at December 2, 2009 8:29 PM

M/25/152#/5'7"

All Thrusters as Rx'd

Round of 15 scaled One hand PU to 30#
Round 12/9 scaled to unweighted one hand PU

Time: 18:40

Comment #426 - Posted by: Ransom at December 2, 2009 8:33 PM

Did the workout in 23:40
thrusters 60#
UNweighted one arm pull-ups
i weight 235#,my hands were killing me

Comment #427 - Posted by: Crossfit PV at December 2, 2009 8:36 PM

thrusters were 50lb dumbbells
did negative pull ups (30, 24, 18) and a good portion were jumping
time was 13:47

Comment #428 - Posted by: Zach m/24/ 5'9'/ 175lbs at December 2, 2009 8:49 PM

Scaled a bit to use available equip. Only had 50# db for thrusters and did one hand pull ups with body weight only. 13:08.

Comment #429 - Posted by: Allen in IA 34/6'1"/181 at December 2, 2009 8:57 PM

23 / M / 5'9" 135lb

Did Joshie today, scaled to

Complete three rounds for time of:
20 pound Dumbbell snatch, 21 reps, right arm
10 tuck-sit Pull-ups
20 pound Dumbbell snatch, 21 reps, left arm
10 tuck-sit Pull-ups

39:08

Ouch. First time doing the dumbbell snatches and my form was crap. I think I have them figured out, though I wish the link to the video of these wasn't broken so I could check. I need to work on L-sits on rest days.

Comment #430 - Posted by: BC at December 2, 2009 9:00 PM

M/47/5-11/200

As Rx'd. 16:49

Chalk was a big help.

Comment #431 - Posted by: Rustypelican at December 2, 2009 9:07 PM

25:06 Sub 45 lb db thrusters, unweighted one-handed pull-ups

Comment #432 - Posted by: Hari at December 2, 2009 9:11 PM

15-9-6

20 lb thrusters left and right
non weighted jump assisted one hand pullups

Comment #433 - Posted by: Mike R at December 2, 2009 9:20 PM

Some beginning comments say no weighted pullups, but it clearly shows the picture with dumbell between legs, and 'and' in the description for both thrusters and pullups.

Either way, our crappy pullup bars at our 24hr fitness are of the skinny full metal type, and i didn't have my grips with me. Needless to say, hands were slipping after 5 or 6 pullups, couldn't dry them off fast enough for more than a few reps at a time.

Comment #434 - Posted by: Sean at December 2, 2009 9:23 PM

14:51
Thrusters 25lbs
pull ups: unweighted

Comment #435 - Posted by: Crystal 26/125/5'4" at December 2, 2009 9:26 PM

14:48

Thruster 45lb plate
pull ups: unweighted

Some comments says their left was weaker than their right. It hought so to, the first round, then I switched and did the left first the 2nd and 3rd rounds and found it reversed. Thrusters are a large portion leggs, and you use the wrist grabbing arm quite a bit.

Comment #436 - Posted by: mojo at December 2, 2009 9:38 PM

33:50

NOT EVEN AS RX'D. That was terrible, No weight for "one-hand" pu

21/m/155/5'8

Comment #437 - Posted by: Clack_Attack at December 2, 2009 9:40 PM

m/29/155/5'8"

32:22 Rx'd

(60 lb Thrusters AND pullups)

only myself and another guy in our gym could do it Rx'd. Both of us were less than 10 seconds apart. Hard on wrists and holding db between legs, than the actual pull up.

Comment #438 - Posted by: Zeb at December 2, 2009 9:49 PM

as rx'd
35:40

5'10" 192lbs

Comment #439 - Posted by: Troy at December 2, 2009 9:55 PM

30 lbs
time: 14:57
assisted one arm pull on rings

Comment #440 - Posted by: Anh at December 2, 2009 10:25 PM

Ok, so they modified the post for clarity. either way...a big "hell no" on the weighted pullups. Thats a huge difference in general strength from someone who can do a 60lb 1 arm thruster for reps and a 60lb single arm pullup for reps. I could totally see this as 5x3 or 7x1 but not 15 reps each arm 1st round. This workout seemed more met-con than max strength oriented. Either way, someone did it I'm sure.

Scaled to 50lb db for thrusters and bodyweight pullups

16:57

Really opened my eyes to shoulder instability that I need to work on.

Comment #441 - Posted by: Nate at December 2, 2009 10:34 PM

15 thrusters 35# right arm
15 thrusters 35# left arm
8 pullups 35#
7 pullups
12 thrusters as above
6 weighted pullups
6 pullups
9 thrusters as above
5 weighted pullups
4 pullups
15:00

Comment #442 - Posted by: I_M_sam at December 2, 2009 11:00 PM

did the 60lb dumbell thrusters as rx'd.
for the pullups i did
1st round- 4 one handed chins, 4 regular chins
2nd round- 3 one handed chins, 3 regular chins
3rd round- 2 one handed chins, 2 regular chins
no weight used in the chins

Comment #443 - Posted by: BrooksT/M/6'2"/198 at December 2, 2009 11:01 PM

6 minute mile
CFWU x 3 (minus pullups and dips, add pushups)

15 x 60lb r.arm thrusters
15 x 60lb l.arm thrusters
15 unweighted chin-ups (hands turned in)
12 x 60lb r.arm thrusters
12 x 60lb l.arm thrusters
30 unweighted chin-ups (hands turned in)
9 x 60lb r.arm thrusters
9 x 60lb l.arm thrusters
45 unweighted chin-ups (hands turned in)

36:18

I thought the verbage for this WOD was pretty straight forward but out of my league at the moment. I did "Joshie" yesterday and my core and my grip were way to thrashed to do even unweighted one hand pull ups. I tried to hold a 60lb barbell between my legs but it didn't work at all. I might have been able to scale but my core was gone and it wasn't going to happen. I think I might have been able to do something with a weight belt if it had been available but I realize that wouldn't engage the core in the same way.

Anyway I got a decent workout but it left me with the feeling I get when I fail to do a WOD as Rx'd. Room for improvement.

Comment #444 - Posted by: Marc M /30/ 6'4"/ 205 at December 2, 2009 11:01 PM

First real met-con in months. Nice welcome back...

60lb Weighted Thrusters (RX'd):
Left arm first, then right arm
Rd 1 done as 3 sets of 5, Rd 2 as 2 sets of 6, and Rd 3 as 6 then 3.

PU's done as follows (NOT RX'd):
All UN-weighted.
5 left armed 1-handed PUs
5 right armed 1-handed PUs
remaining reps done as regular kipping PUs.

(Example, rd 1 was 5 left 1-handed, 5 right 1-handed, 10 total regular kipping)

Total Time:
17:30.18

Comment #445 - Posted by: Smash at December 2, 2009 11:22 PM

Ended up doing 35# for the thrusters, probably could have done 45#.
One arm/2 arm strict. Some assistance with band.
14:23
F/22/5'7"/135
That was hard on the wrists/elbows!

Comment #446 - Posted by: TriSarahTops - CrossFit Sonoma County at December 2, 2009 11:24 PM

Great Workout! As RXed 23:20

Comment #447 - Posted by: Drake at December 2, 2009 11:27 PM

15 x 60lb r.arm thrusters
15 x 60lb l.arm thrusters
10 x r.armed 1-handed PUs
10 x l.armed 1-handed PUs
12 x 60lb r.arm thrusters
12 x 60lb l.arm thrusters
8 x r.armed 1-handed PUs
8 x l.armed 1-handed PUs
9 x 60lb r.arm thrusters
9 x 60lb l.arm thrusters
6 x r.armed 1-handed PUs
6 x l.armed 1-handed PUs

27:00

Comment #448 - Posted by: Ysh at December 3, 2009 12:36 AM

as rxd WEIGHTED ONE ARM PULLUPS 34:28. buch of wusses. whats the matter you cant get through the suck for more than 15 minutes? im not a fire breather but at least im not a friggin whiner.

Comment #449 - Posted by: eli_luvs_pain at December 3, 2009 12:45 AM

M/28/5'8/170

I wasn't quite clear so here's what I did:

Warm up
1 Right handed pull-up w/60lbs
1 Left handed pull-up w/ 60lbs

Realized I would face hospitalization and decided to do this:

15 x 60 lbs thrusters, right hand
15 x 60 lbs thrusters, left hand
21 x 60 lbs pull ups (both hands on the bar)
12 x ...
12 x ...
15 x ...
9 x ...
9 x ...
9 x ...

14:24

Comment #450 - Posted by: Josh at December 3, 2009 1:00 AM

m/29/166cm/62kg

As Rx'd - 34.38

Glad to have completed the WOD rxd but certainly won't be upset if we don't see this one again.

Comment #451 - Posted by: Chris @ Coastal CrossFit QLD at December 3, 2009 1:12 AM

Dan - 26Kg Thrusters, Unweighted one handed PUs
19:53 slow time(didn't seem it) due to novel movement of PU.
James - 26Kg Thrusters, standard PUs 15-12-9
28:51

Comment #452 - Posted by: Optimistic Dan at December 3, 2009 1:36 AM

19.05

but performaned poorly on the pull ups. Grip kept failng. I did non weighted pull ups and 26kg thrusters.

M/25/138/5'5

Comment #453 - Posted by: Raj at December 3, 2009 2:39 AM

M/35/175

DNF P/U's... no time recorded.

12-10-8 reps:
45# thrusters

5-3-3 reps:
1-handed, unweighted pull-ups

Bad day.

Comment #454 - Posted by: BillB at December 3, 2009 3:38 AM

Very challenging! Used Rx'd DB weight and used medium resistance band (blue) for assisted 1 hand pull ups. 12:17

Comment #455 - Posted by: Tim H. 23/5'10"/170 at December 3, 2009 3:54 AM

That was interesting. I couldn't complete the first set of one arm pulls, so I switched to regular (strict) pullups with palms toward face grip. Did 15-12-9 for each arm on the thrusters, and 30-24-18 for the pullups. Used a 28kg weight, which is something around 61 lbs.

14:33

Comment #456 - Posted by: Joe Casale/m/5'5"/170 lbs at December 3, 2009 4:06 AM

3 X CFWU

WOD (18m49s)

15-12-9
55# Thrusters each arm
35# weighted Pull-ups

Comment #457 - Posted by: J514 at December 3, 2009 4:29 AM

15-12-9 reps of:
Thrusters right arm - 50 pound DB
Thrusters left arm - 50 pound DB
Two-handed unweighted pullups (some toe assisted)

10:18

Comment #458 - Posted by: JrJordan at December 3, 2009 4:31 AM

m/15/146/5'8"

10:52.45

Ha broke one of my dumbbells doing this. Come on everyone keep up with the teenager this is only my 9th week of CrossFit!

Comment #459 - Posted by: Matthew J. at December 3, 2009 4:34 AM

Thrusters w/25kg dumbbell
"One Arm" pullups unweighted

24:54

Comment #460 - Posted by: Garnell at December 3, 2009 4:43 AM

M/63/196-Using a single 35lb dumbbell for thrusters only , 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)Assisted- no weight
"One-hand" pull-up left arm (right hand grabs the left wrist)Assisted- no weight

14:28

Comment #461 - Posted by: peejay2 at December 3, 2009 5:09 AM

Did Fran with 45 lbs instead. Took about a minute off my time from last year.

Comment #462 - Posted by: Camille/F/38/132ish/5'4" at December 3, 2009 6:01 AM

20lb assist two handed pull ups
15lbs right arm/left arm thrusters

8:19

Comment #463 - Posted by: beemer (f/38/5'4"/130) at December 3, 2009 7:01 AM

m/57/5'10"/180

13:00

As rx'ed first round (right hand) only. Much congestion at PU bar, felt rushed, switched to "L" pullups and 45 lb thrusters.

First tryout of EFX rings at the Globo. Set 'em up in a second, got a few stares but no problems. Did 3x10 body rows, 4x10 dips, all as warmup. They will travel everywhere with me from now on.

Comment #464 - Posted by: jeff at December 3, 2009 7:01 AM

m/57/5'10"/180

13:00

As rx'ed first round (right hand) only. Much congestion at PU bar, felt rushed, switched to "L" pullups and 45 lb thrusters.

First tryout of EFX rings at the Globo. Set 'em up in a second, got a few stares but no problems. Did 3x10 body rows, 4x10 dips, all as warmup. They will travel everywhere with me from now on.

jmsny111752

Comment #465 - Posted by: jeff at December 3, 2009 7:02 AM

12:54 but no weight on pull ups. didn't realize we were supposed to used weight on pull ups. this is one wod i'm confused on...i don't know many people that can even do one arms let alone with 60lbs. actually i don't know many people that can do regular pull ups with 60lbs.

Comment #466 - Posted by: scubasteve 38 170 at December 3, 2009 7:15 AM

Second workout

M/42/6'/225

kept palm facing in, did 60 on right but droped weight down to 40 after couldn't get left shoulder to stop tweaking.

Scaled to normal pullups and finished in 16:30

Was surprised that the quads got soar from this workout.

Comment #467 - Posted by: Power_Puff_Boy at December 3, 2009 7:18 AM

Dumbbell at 14kg for thrusters
One hand pull-up with green band no added weight

Time 13min 09sec (really pleased with my time, sooooo happy)

Really enjoyed this wod, practised with 16kg, 18kg and 20kg dumbbells after.

Bruises on my shoulders from the dumbbell.

Good fun

Comment #468 - Posted by: Elaine in Scotland at December 3, 2009 7:32 AM

Just about done my 1 month round of custom programming...

Did Eva in the morning:

5 rounds
800m run
30 KB Swings @ 2 pood
30 pullups

51:30

Hands are destroyed...

Comment #469 - Posted by: Arthur M/34/5'11"/175 at December 3, 2009 8:04 AM

11:11 w/40# BD and pullups
6:15 w/20# db and pulldowns 90#

Comment #470 - Posted by: Greg at December 3, 2009 8:29 AM

35yom / 206lbs

Puppy/Pack hybrid, using a single 35lb dumbbell, do 3 rounds of 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
Pull-ups

10:50

I tried to do one-armed pull-ups and couldn't even do one, let alone 15 WEIGHTED one-armed pull-ups. SO, I thought "EFF THAT" and just did regular pull-ups. I liked the the single-arm thrusters, but noticed my left side needs some form work when doing squats and cleans. I kept wanting to shift my body tot he right to compensate.

Comment #471 - Posted by: Bphantom at December 3, 2009 9:48 AM

Scaled to unweighted one-hand pullups.

28:10.

Comment #472 - Posted by: Latham Fell M/29/184 at December 3, 2009 10:17 AM

M/58/200/5'10"

Ha Ha Ha. I read this as 3 rounds of:

15-12-9 reps of thrusters
pullups.

This came out to 108 thruster for each hand
and 108 pullups. So that's what I did.

3 rounds:

15-12-9 thrusters #50 rt hand
15-12-9 thrusters #50 lft hand
unweighted pullups

31:04

Kicked my ass

Comment #473 - Posted by: david orr at December 3, 2009 10:17 AM

sub12.5kg and twohanded weighted pullups : 18min55sec

Comment #474 - Posted by: tamas at December 3, 2009 11:14 AM

did wu
DU practice

15 15 r l arm thruster 35#
15 15 r l arm towel jumping/assisted pullups
12 12 same
12 12 same
9 9 same
9 9 same 10:58
6 6 same th
6 6 same pu
3 3 same th
3 3 same pu
6 6 same
6 6 same
9 9 same
9 jummping pullups

l sit/tuck sit practice 4:00 mins

done, have a great day.

Comment #475 - Posted by: bertS at December 3, 2009 12:30 PM

WOD
Not as rx'd,
D/B Thrusters @ 24kg
one-hand pull-ups @ bodyweight(slight jump for right arm,due to elbow injury )
16.45

D/B Thrusters were ok,just problem wi balance,tried 26kg,28kg,30kg,32kg,all do-able,but balance getting worse,one-hand p/ups,more of a problem,painwise with holding the wrist,actual pull-ups ok.

Comment #476 - Posted by: Pedro Barrera,Scotland at December 3, 2009 12:40 PM

17:15 using 52.5# DB and one hand under/one over pull ups

Comment #477 - Posted by: rjg26 M/27/6'/174lb at December 3, 2009 1:15 PM

19:27

Had to sub regular pull ups in for the second and third rounds.

Comment #478 - Posted by: Trac Nguyen M/28/152/5'7" at December 3, 2009 1:34 PM

subbed:
95# regular thruster
20# regular pull-ups

12.06

20/m/5'11/163

Comment #479 - Posted by: Logan S at December 3, 2009 1:42 PM

CFWUx1 (late after hockey practice)
18:05

Comment #480 - Posted by: Doug at December 3, 2009 2:40 PM

19.38 - unweighted one-arm pull ups

Comment #481 - Posted by: Jon A at December 3, 2009 2:47 PM

14 min - did jumping 1 armed pull-ups.

Comment #482 - Posted by: Greg 37/6'3"/215 at December 3, 2009 2:51 PM

17:39

one arm thrusters 60# each as Rx'd.

unweighted one arm PU's (bruising on both wrists due to grip from other hand)

Comment #483 - Posted by: Jay [22/5'6"/155] at December 3, 2009 2:55 PM

M/33/5'4"/142lbs
Thrusters with 60lb dumbell
One arm pullups with no weight.
13:59

Comment #484 - Posted by: Matt Burritt at December 3, 2009 3:12 PM

scaled to 50# thrusters and 35# reg pull ups 12 mins

Comment #485 - Posted by: Chris D at December 3, 2009 3:59 PM

Scaled to 35# KB. Weighted commando pull ups on first set. Unweighted 1-handed sets 2-3. 13.16

Comment #486 - Posted by: M. Honcho M/31/5'10/170 at December 3, 2009 4:10 PM

Brutal. Scaled thrusters to 44lb and subbed double amount of regular dead-hangs for the one armed PUs as I couldn't do more than 2 (and those were damn painful). Need to strap my wrists next time this comes around.

Around 20 minutes.

Comment #487 - Posted by: JonK at December 3, 2009 4:35 PM

m30/5'10"/157

CFWU X 3 (no pulls/dips)

2 pood KB for thrusters
no weight one hand pull-ups

12:15

Comment #488 - Posted by: Ted C. at December 3, 2009 4:42 PM

at the sweatbox:

performed
dumbell thrusters w/ 45lbs each side
one hand PUs with no weight each side

10:28

Comment #489 - Posted by: N_Rahim 28/m/150# at December 3, 2009 5:00 PM

M/33/145lbs/5'5"

Thrusters with 60lbs dumbell
1 arm pull ups with no weight.

14:09

Comment #490 - Posted by: Brandon Burritt at December 3, 2009 5:06 PM

3 mile run
22:52
then
15, 12, 9
75# Thrusters
Pull Ups
6:53

Comment #491 - Posted by: dyagg at December 3, 2009 5:07 PM

m/37/6'/190
Definitely misunderstood the pattern and doubt i could do even one pull-up weighted at 60#!
Went through today's WOD like this:
Scaled thrusters to 50lb
15 thrusters right, 15 pullups right
15 thrusters left, 15 pullups left
and so on with rounds of 12 & 9.
May have missed the point but still performed all the work. Time: 22'21"
Followed up with wall balls and pushups, 10-9-8-7-6-5-4-3-2-1. Wiped!

Comment #492 - Posted by: stephen at December 3, 2009 5:17 PM

25/m/200

50lb one-arm sandbag thrusters
body weight one-handed pullups

19:43

Comment #493 - Posted by: Dave at December 3, 2009 5:18 PM

3 CFWU

Comin off a cold, so I scaled the p/u.

Thrusters as rx'd
2 hand pullups no weight.
10.30

Comment #494 - Posted by: stojo at December 3, 2009 5:54 PM

MGySgt. USMC M/48/6'2"/212

Humbled and feeling really low on the ladder of performance. Yup I still have the same old excuses, only I added one. ha ha ha. Work, College, Homework, Tests, lack of sleep, and I was under the weather for a while. And none of that really matters until I mention I ate two pumkin pies myself for Thanksgiving. ha ha ha

One arm 60 Lb Thrusters were ok but I was not very smooth going up and coming back down into a squat. 65 Lb two arm pull-up is my max and I couldn't make one arm @ 60 Lbs. Did just body weight one arm PU's.

Time was slow but I am happy knowing there are many who can't match my turtle pace. 41:42 Heck my daughter even did better at 32:21 ding 35 Lb KB Thruster and Body Weight One arm PU's.

Coach I want you to know you are highly appreciated. May these holiday seasons shine bright for you and yours.

OooRahh CrossFit

Comment #495 - Posted by: W.D. at December 3, 2009 6:10 PM

45# Thrusters
No weight with one-hand pull-ups
Reps as Rx'ed.

15:43

I was going to skip this one today and do it tomorrow on Friday. But Mr. Cannoli reminded me that I would have no rest before doing the "Linda" WOD on Saturday. So I sucked it up and did it so I can rest on Friday.

Comment #496 - Posted by: Miyagi 29/m/168# at December 3, 2009 6:24 PM

Thrusters as RX
5 p/u each arm x 2 sets

13 mins

1-arm pullups might be hardest single workout for me in xfit. If anyone has suggestions on grip, pls let me know.

Comment #497 - Posted by: tlav30 at December 3, 2009 6:28 PM

Thrusters as rx'd
first round of pullups (no weight) were one armed after that switched to regular two arm pullups: 16:53

Comment #498 - Posted by: Casey at December 3, 2009 6:36 PM

M/40/5'10"/197

In all the time I have been doing CF this was the most screwed up workout post I have seen.

I did one time through and it took 13 minutes. I used only body weight for pullups which was more than enough. I don't see how anyone could have done this w/ a 60lb db and finished it one time in less than 25 minutes (maybe a freak or two) let alone 3 times through you would be looking at over an hour for 99% of cfr's on here I believe!

then did a 5k.

Comment #499 - Posted by: jeffdpoll at December 3, 2009 7:06 PM

22:20

did the pull ups unweighted because when i read the description it wasn't reworded yet. the hardest thing was losing grip. had i had chalk, it probably would've been much easier.

however, i'm also going to call bs on guys posting sub 20 min times with weighted pull ups.

Comment #500 - Posted by: tyler 29/m/200 at December 3, 2009 7:06 PM

49/m/190

Thrusters as Rx'd.
Used 60# dumbbells for pull ups....to stand on so I didn't have to jump to the bar, Ha! Single hand pulls by the numbers but no added weight. Thinkin the grape juice hit someone who dreamed up this one pretty hard.
15:08

Comment #501 - Posted by: denob at December 3, 2009 7:08 PM

m/20/168
day 33

used 30lb db and couldn't do one arm pull up so instead just did 3 sets of normal pull ups

4:05

Comment #502 - Posted by: jack b at December 3, 2009 7:33 PM

M/32/6'3"/203

17:29

Thrusters As Rx'd, but did unweighted one-handers instead of 60lb DB... unpossible w/ a 60lb dumbbell.

Comment #503 - Posted by: Ben S at December 3, 2009 7:38 PM

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

CFWU x3
22:03, but I'm not counting this time. I agree with quite a few of the posters that this WOD was not worded clearly. I tried the weighted one-hand pull-up and could only get one with a spastic kicking of my legs. I spent the next 3 minutes trying to find a better way of holding the weight. Eventually, I quit trying and got a good workout by doing them unweighted.

Comment #504 - Posted by: Archer6479 at December 3, 2009 8:57 PM

As an extremely late post, I feel I can adequately assess this WOD. Was it a mistake? Yes.

People who have never attempted this movement before were put at risk. I tried it at 40 lbs (the Pull-ups) and could very well have caused an injury. In that sense, the WOD was irresponsible.

I did the Thrusters with 40 lbs. and they too bordered on dangerous. Too much compensation with too many potentially fragile parts.

That stated, doing one arm pull-ups is a valuable tool. It exposed compensations and weaknesses that, with better training, can be overcome.

It took me 25:18 and the first round allowed a dramatic learning curve.

I can do one arm pull-ups. With a little practice I can do weighted one-arm pull-ups. But not yet. This is one we should build to.

All that stated, I love CrossFit. I love the challenge. I love the camaraderie. I love knowing, that with a little extra effort, I will be better the next time.

Cheers to all CrossFitters, new and old like. This website is a blessing, and a gift. I am thankful for it every time I do a pull-up, or a muscle-up.

Cheers,

Ben

Comment #505 - Posted by: Ben at December 3, 2009 11:47 PM

15,12,9:

50lb dumbbell thruster, right arm [(10,5),12,9]
50lb dumbbell thruster, left arm [(5,5,5)(5,7)(9)]
one arm pullups, right arm (all singles)
one arm pullups, left arm (all singles)

should have done 60lb for thrusters. pullups are tough on the wrists.

19:26 12/03/2009

Comment #506 - Posted by: johnathon in seattle 28/5'8/157 at December 4, 2009 12:05 AM

subbed 120 lbs front squat for each thruster
10-8-6 one hand pu with no extra weight

time: 25:00

Comment #507 - Posted by: bookworm at December 4, 2009 2:27 AM

M/40/175/6'

As Rx'd 13:48

Comment #508 - Posted by: Judd at December 4, 2009 4:28 AM

For all my friends with hair on their wrists...

Ouch, right?

Comment #509 - Posted by: tucks at December 4, 2009 5:20 AM

Reps as rx'd

thrusters as rx'd
one arm pullups with jumping assist

14:15

Did better with one arm pullups than I thought I would but still not pretty. Thruster were a lot harder single arm than I thought they would be also.

Comment #510 - Posted by: Bells 36/6"1"/197 at December 4, 2009 5:47 AM

reps as rx'd

60# thrusters as rx'd
one arm pullups with jump assist

14:15

thrusters were harder balance wise than I thought they would be. Did better with one arm pullup than I thought I would but still not pretty.

Comment #511 - Posted by: Bells 36/6"1"/197 at December 4, 2009 5:59 AM

Reps as rx'd

Sub'd

15# R arm thrusters
smith body weight row at 6th peg
15# L arm thrusters
60# lat pulldown

9:49

Comment #512 - Posted by: Bells 36/6"1"/197 at December 4, 2009 6:02 AM

My grip sucks! m/5'11/28/185, lost 5 more pounds dammit!!getting skinny, lol, 19:36, 60lb thruster, no weight on pull up, 3 at a time, there is no way a can shove a 60lb between my legs on those, my respect to those who can!

Comment #513 - Posted by: Abdiel at December 4, 2009 6:43 AM

as rx'd

TIME - 21:31

Comment #514 - Posted by: smithwick's at December 4, 2009 7:52 AM

Rx'd

13:44

Struggled w/ left hand pullups.

Comment #515 - Posted by: amped 35/M/190/6' at December 4, 2009 8:43 AM

Dang! Gonna have a do-over for failure to RTFW.

Anyhow, results with non-weighted single-arm pullups: 22:58

Comment #516 - Posted by: Rebar [51y/m/11st/70"] at December 4, 2009 9:13 AM

17:32
rx'd thrusters
15 pull ups each hand
used cable for 12 & 9

Comment #517 - Posted by: NJS at December 4, 2009 9:43 AM

17:32
rx'd
used cable for 12 & 9 pull-ups

Comment #518 - Posted by: NJS at December 4, 2009 9:45 AM

M/ 40/ 6'/ 205

Subbed 50# Dumbells Thrusters
Subbed 40# Kettlebell, regular(2-handed), ring pullups (21,18,15)

14:55

Comment #519 - Posted by: The Other Kyle at December 4, 2009 10:15 AM

30 Min. as rx'd

Comment #520 - Posted by: nannaj at December 4, 2009 10:58 AM

subbed 50# one armed thrusters (heaviest dumbell in the gym) and 150# wide arm lat pulldowns (no pull up bar in the gym).

15 thrusters, 15 pull downs, 15 thrusters, 15 pull downs, 12 thrusters, etc...

19:34.

Comment #521 - Posted by: minusver at December 4, 2009 11:38 AM

used 50lbs for thrusters and forgot to use dumbell with pullups
15:12

Comment #522 - Posted by: Go at December 4, 2009 11:55 AM

Scaled way down

used 40# dumbells and unweighted pullups.
Ron 8:47
Steve 10:57

Comment #523 - Posted by: Ron M/35/5'11"/165 at December 4, 2009 1:56 PM

60 lb thrusters and 5-4-3-2-1 strict pull-ups each round.

11:08

Comment #524 - Posted by: Erby at December 4, 2009 3:09 PM


Used 50 lb for thrusters heavist I have

DID NOT USE weight on "one arm" pullups

22:35

Comment #525 - Posted by: Kevin McClellan 48/M/195 at December 4, 2009 3:21 PM

45 lb thrusters and no weight one handed pullups

10:45

Comment #526 - Posted by: al deezy (32-m-155) at December 4, 2009 7:00 PM

M/25/5'9"/195

Jumping pullups one-handed

21:51

Comment #527 - Posted by: AST at December 4, 2009 10:10 PM

m/31/210
50# thrusters
unweighted one arm pull-ups
17:45
Did 21-15-9
Brad
50# Thrusters first set of 21 then 40 pounds
unweighted one arm pull-ups
18:50
Did 21-15-9

Comment #528 - Posted by: rstrang at December 5, 2009 4:25 AM

Theresa: 9:52 with ring pulls & 26# dumbell. (bands to assist w/ 1 arm pullups pulled me way off balance)

Mark: OPT WODs

Comment #529 - Posted by: Mark & Theresa at December 5, 2009 4:25 AM

M/41/180

15-12-9

Right arm thrusters 55lb kb
Left arm thrusters 55lb kb
Weighted pull-ups 40lbs

19:53

More better faster

Comment #530 - Posted by: Marty at December 5, 2009 7:15 AM

22:08 as rx'd with 60# 1-arm PU's,

watch video (in fast forward for amped's version) for fun:

http://www.youtube.com/watch?v=ot6wANEYepM

most PU's done in sets of two. First time doing 1-arm Thruster and 1-arm PU's. With practice this WOD would go much faster if I learned how to balance on the thrusters and kip 1-armed while holding a DB, ha! My thighs and wrists are rubbed raw...thank you CF.

Oh, I taped my wrists which helped until my arm got pumped up and the tape was too tight. Really sucked by the end of the WOD.

then OL:
C&Jx3: 135,155,175
Snatchx3:85,95,115,135
Pressx5:95,115,125,125,125

#516 amped:
Please tell me you didn't do weighted PU's! That time is insane either way. Good job man.

later,
b
m/33/5'8-1/2"/166

Comment #531 - Posted by: brian p at December 5, 2009 10:15 AM

15:43 60# one arm thrusters and no wt. on pu's

Comment #532 - Posted by: gunnar m/38/190/73" at December 5, 2009 10:54 AM

60# DB 1-arm Thrusters R/L / 60# Weighted Pullup 1-arm grip R/L for 15-12-9 reps in 22:05

youtube video was too long, had to post on vimeo:

http://www.vimeo.com/8001138

enjoy!

later,
b
m/33/5'8-1/2"/166

Comment #533 - Posted by: brian p at December 5, 2009 10:55 AM

m/38/192

rxd 25:50

60 lb db for both

Comment #534 - Posted by: jaymiles, chicagoland at December 5, 2009 12:56 PM

About 8'
40 lb thrusters
non-wt'd 1 arm PUs after 1st round

Comment #535 - Posted by: Ajax at December 5, 2009 2:38 PM

realized I missed my 1-year CF anniversary (just like a guy to forget, I know)

My first WOD was Fran on 081203 and did it in 5:25. Did Fran last month in 2:39.

Today's WOD was perfect for my anniversary, but will do the Lumberjack 20 extra hard later this week with the 1 year in mind.

later,
b
m/33/5'8-1/2"/167
http://www.vimeo.com/8001138

Comment #536 - Posted by: brian p at December 5, 2009 4:33 PM

30:30
Added 400m Run at the front of each Round.
Did 45 lb one arm PU's instead of 60.

M/162/39/5-11

Comment #537 - Posted by: 42elysium at December 6, 2009 3:29 AM

Subbed heavy ohs
115
135
155
165
175
Max rep ohs, 45# - 48 reps

Comment #538 - Posted by: Mad Max at December 6, 2009 1:22 PM

30 m 67kg

ring work 20 mins.
power clean 3x5 60kg
shoulder press 3x5 40kg

WOD using 24 kg kettlebell for thrusters
one arm pull ups 15-12-9 reps

time 28 mins.

Comment #539 - Posted by: Gerard at December 6, 2009 1:45 PM

45lb db. did the thrusters one arm r then left. did weighted pullups with two arms. 18:10

Comment #540 - Posted by: ecp2 m37/69/165 at December 6, 2009 5:08 PM

Time: 32:50. Thrusters as rxd. Plups w/BW only.

Comment #541 - Posted by: Xman at December 6, 2009 8:50 PM

Well, I found out today that my right side is a "little bit" stronger than my left........

Stick with 45# until I get better at these......

Comment #542 - Posted by: Bama Jim - M/41/6'4"/207 at December 7, 2009 4:42 AM

15-12-9

RH thrusters, 50 lb.
LH thrusters, 50 lb.
Weighted pullups, 25 lb.

26:27

Comment #543 - Posted by: cbecker at December 7, 2009 5:44 AM

skip

Comment #544 - Posted by: mulcahy at December 7, 2009 8:19 AM

15 RH Thrusters, 15 LH Thrusters
25 Chinups
12 RH Thrusters, 12 LH Thrusters
15 Chinups
10 RH Thrusters, 10 LH Thrusters
10 Chinups

15:00

Tried some one-handed pullups and it just wasn't happening, so subbed in the chinups. Pretty weak showing there, but I did well in getting all the thrusters as rx'd with no breaks necessary

M/24/5'11''/200

Comment #545 - Posted by: Kent at December 7, 2009 4:54 PM

wow!
15-12-9 1 rd only
40 lb thruster left then right arm
then PU 30-24-18
17.20

Comment #546 - Posted by: footdoc at December 7, 2009 5:04 PM

Tried this after split jerks on 12/7. Not sure if it was a factor or not, but only had a 55lb db, got through 1st round of thruster and then tried the weighted 1-arm pulls with a 45lb plate hanging from a belt. Got through the right arm of 15 and then tried left - not happening. Did those unweighted and then looked at the clock - 18:12. Just didn't have the hours to spend doing a 50 minute workout after the split-jerks. That's a tough nut. Looks like 1 arm pullups are getting added into the warmup.

Comment #547 - Posted by: Dale_Saran at December 7, 2009 6:10 PM

13:07

50# one arm thrusters (somebody using the 60#)

last sets of 9 did dead hang 2 arm pulls.

Comment #548 - Posted by: kettlehell at December 7, 2009 6:19 PM

M/24/153 GregAwu

60lb DB thrusters x 15, right hand
60lb DB thrusters x 15, left hand
45lb weighted "one-handed" pullups x 15, right hand
45lb weighted "one-handed" pullups x 15, left hand
60lb DB thrusters x 12, right hand
60lb DB thrusters x 12, left hand
25lb weighted "one-handed" pullups x 12, right hand
25lb weighted "one-handed" pullups x 12, left hand
60lb DB thrusters x 9, right hand
60lb DB thrusters x 9, left hand
25lb weighted "one-handed" pullups x 9, right hand
25lb weighted "one-handed" pullups x 9, left hand

25lbs for the pullups was SO MUCH easier. The first set took me 25 minutes. Total time -

40:31

Comment #549 - Posted by: Y. Zhou at December 7, 2009 8:58 PM

60 lb. thrusters; body-weight one-hand pullups.

38 minutes.

Comment #550 - Posted by: jonfaiella at December 8, 2009 7:35 AM

unweighted one-hand pullups

13:14

Comment #551 - Posted by: RBS at December 8, 2009 10:51 AM

scaled this and change it a bit.

15-12-9
R+L arm thrusters with 12k DB
Weighted pullups (both arms togethers) with 12k DB

About 15mins

Comment #552 - Posted by: BarryT at December 8, 2009 2:28 PM

m/49/153/1-1-06

Done 12/8 (working up to Lumberjack 20)

30# DB/Unweighted "one-hand" then scaled to jumping

11:07

It was either jumping or stare at the bar on the way to 30 or 40 minutes. Note to self -> add "one-hand" PU to CFWU!

Comment #553 - Posted by: bingo at December 8, 2009 4:41 PM

Subbed no weight one arm pull-ups, thrusters as rx'd

17:34

Comment #554 - Posted by: cory at December 8, 2009 5:45 PM

time 10:10
Did 30 lb dumbell.
pull ups - did 5 or so weighted and the rest regular with both arms. Still getting back into pullups.

Comment #555 - Posted by: chaps at December 9, 2009 7:36 AM

CFWU
Scaled BW only for 1 arm pull ups
29:38
M/48/193#/72"

Comment #556 - Posted by: RB at December 9, 2009 5:43 PM

11 right arm - 2 left arm then deadhang 15-12-9

12:47

Comment #557 - Posted by: MikeyPaul/m/28/170/5'8" at December 9, 2009 7:11 PM

9:18

Not sure how to scale this one.....

Used a 20kg dumbell for thrusters
Did one arm pullups from standing position.

Comment #558 - Posted by: JT at December 9, 2009 9:33 PM

Time: 11:25
Thruster Weight: 30lb dumbbell
One armed pull-ups were painful on my wrist and felt very very awkward. So after trying a few of those, I decided to switch to pull-ups for first set with an underhand grip. Then for 2nd and 3rd rounds, switched to regular over hand grip and kipped only as much as I needed. So kind of a mixed set of pull-up styles.

Comment #559 - Posted by: Kristina F/26/5'3"/116 at December 10, 2009 5:08 AM

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

SUB:

75 pound Thrusters, 30-24-18 reps
Weighted Pull-ups, 15-12-9

11:10

Comment #560 - Posted by: Louis Herrera 50 70" 181 at December 10, 2009 8:47 AM

15-12-9 reps of:
37 kg barbell thruster (then switched to front squats for the last 2 rounds)
"One-hand" pull-up (alternating)
Dips

24:42

Comment #561 - Posted by: JR78 at December 10, 2009 9:25 AM

Someday when I become a minor deity, I will be able to do 60lb. one arm pullups. For now:

Thrusters as RX'd and no weight pullups:
13:46

Comment #562 - Posted by: Ukkrew at December 10, 2009 12:38 PM

21-15-9
50 LB thrusters
No weight pull ups (two arm)
21:00

Comment #563 - Posted by: djp 27/m/6'2/190 at December 10, 2009 1:06 PM

m/36/5'9/176

CFWU - 3. Reg. Superman. Burgener. DU.
24:30
No weight on PU. Try doing 5 or 10 lb next time. Left arm much tougher on thrusters & pu.

Comment #564 - Posted by: jrm at December 10, 2009 5:04 PM

hung the 60# DB from a hose strap, from my waist, taped my wrists,

@ work, 29:26

Comment #565 - Posted by: Mad Max at December 10, 2009 6:02 PM

M/20/5'10/128

scaled thrusters to #40
scaled "one-hand" pull-ups to #17

25:25 - could probably have gone sub 25 if my left hand hadn't ripped while trying to get rep 3 on the final round

Comment #566 - Posted by: Josh R at December 11, 2009 6:59 AM

Okay, I thought I was gettin back up to par until today.

CFWU -pullups and dips +30 single unders.

First round: 21 Thrusters R and L w/ 35lb, 11 single arm pullups with 35lb

Second round: 15 Thrusters R & L w/ 35lb, 7 single arm pullups with 30lb

Third round: 9 Thrusters w/ 35lb, 4 single arm pullups with 30lb

Time: 9:20

Comment #567 - Posted by: Big-T at December 11, 2009 9:59 AM

Scaled.
25 lbs
"Weightless" Pull Ups.
Started with one handed, then switched to normal. Kind of floundered around after a few one handers - ultimately knocked out some ugly variation of this WOD in about 7 min; then just practiced various movements.

Still smoked, though.

Comment #568 - Posted by: Augustus at December 11, 2009 10:18 AM

this was way harder than i thought... and my mind was not focused for the workout today, which reflects in my time... never done one arm pulls or thrusters, i could have used the concentration.

60# thrusters
no weight on pulls
28:45

Comment #569 - Posted by: Isaac Twist m/30/167/5'11" at December 13, 2009 9:51 AM

First WOD after an (unintentional) period of active rest.

Did 50# for the thrusters. All sets unbroken, meaning I probably should have done 60.

Did the pull ups without weight. Held bar like a normal pull up, but pulled with one arm.

Comment #570 - Posted by: blckorder at December 14, 2009 8:23 PM

First WOD after an (unintentional) period of active rest.

Did 50# for the thrusters. All sets unbroken, meaning I probably should have done 60.

Did the pull ups without weight. Held bar like a normal pull up, but pulled with one arm.

~16:30

Comment #571 - Posted by: blckorder at December 14, 2009 8:24 PM

All thrusters as rx'd, but broken

Round 15: 9 one hand right pu's, 9 one handed left pu's and 12 reg pullups (no weight on any)

Rounds 12 and 9: regular pu's x2

Comment #572 - Posted by: Woo - m/28/5'7/185 at December 15, 2009 3:10 AM

Thrusters as rx'd
No weight for "one arm" pullups. (Although I do believe they were intended to be weighted, I could not pull that off.)

22:11

Comment #573 - Posted by: Jon/M/27/5'9/160 at December 15, 2009 8:38 AM

1 set assisted pullups per round
10:51

Comment #574 - Posted by: JerryM M/38/245/6'2 at December 16, 2009 7:15 AM

12:30

subbed 50lbs for thrusters, no weight for pull-ups

Comment #575 - Posted by: Jon-David at December 16, 2009 7:37 AM

Okay, I thought I was gettin back up to par until today.

CFWU -pullups and dips +30 single unders.

First round: 21 Thrusters R and L w/ 35lb, 11 single arm pullups with 35lb

Second round: 15 Thrusters R & L w/ 35lb, 7 single arm pullups with 30lb

Third round: 9 Thrusters w/ 35lb, 4 single arm pullups with 30lb

Time: 9:20

Comment #576 - Posted by: Big-T (26yo/5'2"/155lbs) at December 16, 2009 8:05 AM

M/34/170
Using a single 40lb dumbbell for thrusters and no additional weight for pull-ups,
3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

13:00


Comment #577 - Posted by: Chad at December 16, 2009 3:13 PM

23.m.137.65"

as rx'd
*read this one wrong no wt on pull ups
20:35(PR)

Comment #578 - Posted by: Francis Vu Nguyen at December 17, 2009 8:34 PM

all jumping one-arm pull-ups
15:30

Comment #579 - Posted by: will h at December 18, 2009 12:32 AM

44 yom 203 lbs.

regular kipping pullups
45 lbs. thrusters

18:46

Comment #580 - Posted by: Speedster at December 20, 2009 5:44 PM

Used 45lb db instead of 60lb db for thrusters, "one-hand" PUs unweighted.

13:02

Round times: 5:24, 4:47, 2:50

All thrusters unbroken despite right shoulder injury. Had 4-5 pullups at beginning of each round per hand, a lot of 2's, and the rest singles. Grip was the issue.

Comment #581 - Posted by: R.Lee_Seattle at December 22, 2009 1:31 PM

m/42/6'/155 12-20-09
used 40# for thruster
no wgt on pullups.
1st rd 8 with l-arm / 4 with r-arm / then just did pullups(palms facing in)
18:12

Comment #582 - Posted by: PB at December 25, 2009 1:22 PM

1 pd. KB Thrusters
1st Round of pull-ups: One hand on towel around bar, other hand on bar.
2nd and 3rd Rounds: Strict pull-ups.

3 rounds; each round 15-12-9
32:47

Ego can weigh people down...

Comment #583 - Posted by: mcdontron at December 26, 2009 5:27 PM

CFWUx3 (no pull-ups)
BWU

22:26

25lb-dumbbells for thrusters
1 one-handed pull-up (unweighted) per round with one-handed cable pull-downs @ 130lbs. for remaining reps

Ernest 39/M/61"/167

Comment #584 - Posted by: twiki2 at December 27, 2009 4:29 AM

29/m/185

thrusters as rx'd, unweighted PU: 25:19

thrusters were easy compared to the PU. Relegated to 2 reps at a time.

I want to meet the person that did this workout as rx'd w/ weighted PU in under 30 minutes.

Comment #585 - Posted by: MoGreene at December 29, 2009 4:15 AM

Scaled to thrusters with 35 lb. kettlebell and dead hang pull ups (15-12-9)

19:50

Comment #586 - Posted by: TheROB at January 3, 2010 11:35 AM

60# DB for 1-arm thrusters, no weight on 1-arm pull ups.

16:15.

Comment #587 - Posted by: chris at February 11, 2010 5:35 PM
Post a comment






Remember personal info?