December 19, 2009

Saturday 091219

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

LouieKarianneBandSquat_th.jpg

Enlarge image

Karianne Dickson - Band Squat with Louie Simmons and Chris Mason, First CrossFit Powerlifting Cert


Tanya Wagner on the 09 CrossFit Games - Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


CrossFit Montclair Promo video [wmv] [mov]

Posted by lauren at December 19, 2009 5:00 PM
Comments

UNH!! DO WORK!!!

Comment #1 - Posted by: BlackCatX-Fit at December 18, 2009 5:01 PM

This one looks great; looking to meet pukie :)

Thanks, Coach G!

Comment #2 - Posted by: bo_D_46_150 at December 18, 2009 5:06 PM

Chris Mason sporting the AtLargeNutrition shirt in the background!! Nice.
(BTW, I'm not a big supplement junkie and I think you need to really dial in your diet before you worry about supplements, but AtLarge's ETS supplement is one of the very few truly useful ones)

Comment #3 - Posted by: Justin McCallon at December 18, 2009 5:08 PM

Chris Mason in the background sporting the At Large Nutriton shirt!! Nice!

Comment #4 - Posted by: Justin McCallon at December 18, 2009 5:09 PM

this looks like trouble

Comment #5 - Posted by: steve at December 18, 2009 5:10 PM

I see CrossFit is adding a Powerlifting Certs too the menu. I think this is much needed. I've been following CrossFit Football and I enjoy the Strength WOD's coupled with a Daily WOD. The Strength bias is definately helping in many areas.

Comment #6 - Posted by: Matt at December 18, 2009 5:13 PM

Funny, I decided earlier tonite to do heavy thrusters tomorrow.

Comment #7 - Posted by: bird M 179, 5'9" level 1 cert at December 18, 2009 5:46 PM

I am new to crossfit and have really enjoyed the WOD's. As a Texas Highway Patrolman, I work out to survive and go home at the end of the shift. I have had the honor to work with Dr. Cooper, Jay Smith, Bob Hoffman, and Erwin Ballarta, all respected in the fitness and self defense disciplines. I am impressed with the gains I have accomplished in a short period of time.

One common thread I have noticed is a passion for fitness....I love it.

Comment #8 - Posted by: EJ at December 18, 2009 5:47 PM

As far as the powerlifting thing -- Westside Barbell is definitely the best resource for all that info. Those guys have a system that really works well for both powerlifters and strength athletes. That said, and this has been a common issue, I don't know how well CF can incorporate what makes WSB work into CF programming. I just can't imagine trying to blend Coach B style Oly Lifting with WSB style powerlifting in one "program". Both produce amazing results in their respective areas, but they are pretty antagonistic to each other when you really look at how they operate.

Comment #9 - Posted by: Justin McCallon at December 18, 2009 5:50 PM

Oh Oh ! looking for some "kelly trouble". lol . Looks like a killer WOD

Comment #10 - Posted by: 11381/29/m/5'7/155 at December 18, 2009 5:55 PM

#8

I agree with your post. WSB is an amazing institution of developing strength in the sport of powerlifting, and likewise Louie Simmons is a top notch coach in that regard. However, translating the WSB methods/templates into a GPP program like CrossFit is going to be tough. I personally feel a simple linear progression strength model program is better for most CrossFitters (ala Starting Strength) than doing anything fancy such as squats with bands/chains, focused eccentrics, box squats etc.

Until you can squat at least 1.5X BW for a single (which everyone should be able to achieve barring an injury), there is zero reason to do anything but normal back squats in a linear progression.

Comment #11 - Posted by: Greg Keoc at December 18, 2009 6:00 PM

Justin,

The majority of people doing crossfit are not world class powerlifters or oly lifters. Crossfit is a blend of true athletes (athletes that do not specialize). That is the exact reason why Westside's stuff will be such a good supplement to the oly lifting.

If you start reading Simmon's articles, he is a huge believer in explosive power. This explosive power is the same power that a crossfitter is going to use in the oly lifting. I would bet money if some crossfitters would implement some of Simmons dynamic and max effort ideas in their pre-wod workouts for strength work; those same people would in turn see their cleans and snatches go up. The coaching of the techniques in the two sports is different but the overall area where the energy, force, and explosion on the lifts comes from the same area.

Comment #12 - Posted by: cl at December 18, 2009 6:06 PM

Are there any reviews from anyone that has attened a Louie Simmons CF powerlifting cert? keen for feedback

Comment #13 - Posted by: Daz - CF Newcastle at December 18, 2009 6:07 PM

135lb thrusters...uggh...LOL....

Comment #14 - Posted by: neil at December 18, 2009 6:11 PM

How receptive were you to the crossfit philosophy when you first found out about? Were you totally open minded or did it take you some time to throw out those old habits and methods of training?

Either way; think about the benefits it has brought you. I really recommend working with some of Simmon's ideas and methods. The only reason I am such a supporter of it is because I have seen it work. I have seen it work for average athletes that were not competitive powerlifters. His ideas are not that tought to teach or implement. Don't be scared of new ideas.

Comment #15 - Posted by: cl at December 18, 2009 6:16 PM

"tough to teach"

Comment #16 - Posted by: cl at December 18, 2009 6:18 PM

loving the pics

Comment #17 - Posted by: gandye92 at December 18, 2009 6:20 PM

"The photos are getting a bit obvious. I think we all appreciate females' bodies, but really?"

C'mon, "Come On"...What is the problem? If she was flat, would you still be upset? Or if she was a he, and shirtless? What if squatting, his "anatomy" showed? Whoever she is, she is in shape and should be proud of it without an uptight person such as yourself taking that away from her.

Comment #18 - Posted by: CT at December 18, 2009 6:25 PM

It's about time crossfit picked up on Louie Simmons, WSB Is the go to place. Conjugated training did wonders for my strentgh when I was lifting at Diablo barbell.

Comment #19 - Posted by: EricFromOneWorld at December 18, 2009 7:12 PM

1 RD as RX'd the other 4 scaled to 115lbs

My shoulders were in pain

Comment #20 - Posted by: DOC M/23/5'10"/199 at December 18, 2009 7:22 PM

35:53

Comment #21 - Posted by: DOC M/23/5'10"/199 at December 18, 2009 7:23 PM

There are pics of CF dudes in many WOD postings

e.g.

091022
090917
090909
090828

Not gay, just sayin CF dudes are also being shown.

ALL the CF girls are hot (my wife, too) :)

Comment #22 - Posted by: B_fair at December 18, 2009 7:26 PM

Subbed 60# for 135#

30 mins

Comment #23 - Posted by: Rob_33_70_170 at December 18, 2009 7:48 PM

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

Another Big Man's week, THIS IS GOING TO SUCK!

SANTI


Comment #24 - Posted by: Santi at December 18, 2009 7:52 PM

AWESOME Video CF Montclair!
Way to see NJ represented!

Yeah Tanya Wagner!

Comment #25 - Posted by: J9 at December 18, 2009 7:58 PM

Time to feed the beast. Good way to get back in the game. I haven't crossfitted for two weeks. Moral of the story here is never take classes where you have finals.

Comment #26 - Posted by: Trevor at December 18, 2009 8:07 PM

Nothing wrong with the pictures of strong women. It's inspirational!

Comment #27 - Posted by: gloria(F/28/5'8"/132) at December 18, 2009 8:40 PM

Notice how wide her legs are headed from the little bit we can see... What's with the wide powerlifting stance, which i used before but has been discouraged by crossfit in general, including level I cert? thoughts?

Comment #28 - Posted by: Danimal at December 18, 2009 8:56 PM

I guess it is "post pictures of beautiful female Crossfitters" week. I back this.

Comment #29 - Posted by: Michael W at December 18, 2009 9:33 PM

The 12 WOD's of Cross-Fit.....

On the twelvth day of Cross-Fit.....my trainer gave to me.......
Twelve L-sit Pull-ups,
Eleven Ladies Deadlifts,
Ten Pistols Pushing,
Nine Dippers Dipping,
Eight Miles of running,
Seven Jerks-a-Swimmin,
Six Gillian Mounsey's,
Fiiiiiiive sets of riiiiiings,
Four Clean & Jerk's,
Three Front Squats,
Two Muscle-Ups,
And a Rope Climb up a Pear Tree.

Comment #30 - Posted by: Schro at December 18, 2009 9:33 PM

Greg Keoc
what he said. yep.

Comment #31 - Posted by: dmic at December 18, 2009 10:04 PM

@ 11381
"Kelly trouble". Love it! I've made two comments outside of my WOD times since I started Crossfit in June and I already have my own brand of trouble. That's the way I like to live it! Haha.

PS I guess this is my moment to say since I've started Crossfit I have made the most amazing gains I have ever seen in my life. I wish I had been doing this stuff while I was wrestling and boxing! Why didn't anyone tell me?

Comment #32 - Posted by: Kelly at December 18, 2009 10:12 PM

That's my sister and she rocks! I look forward to following in her very big footsteps tomorrow by getting my Crossfit Level 1 Cert. I am soooooo proud of her! Go Goob!

Comment #33 - Posted by: Anneke Marvin at December 18, 2009 10:23 PM

Danimal,

Louie Simmons says to go really wide because it forces you to utilize your hips more, which will generate more explosive power.

He also says, squatting wide transfers over to squatting narrow, while squatting narrow will not transfer over to squatting wide.

Comment #34 - Posted by: Joe M at December 18, 2009 10:44 PM

Scaled down to 115lb thrusters. 16min.
M/33/6'1"/200

Comment #35 - Posted by: GMN at December 18, 2009 11:17 PM

Hi all. Quick technique question: Should you pause for a second in the locked out position on thrusters or drop straight into the next rep?

Comment #36 - Posted by: Pricey at December 19, 2009 12:44 AM

Love the pic. Now that's a woman!

Comment #37 - Posted by: Johnny E at December 19, 2009 2:20 AM

COMMENT #37, Pricey

IF I WAS YOU I WOULD FOCUS ON FORM BETTER THAN TO SPEED. A thruster is a front squat right into a push press. It is not one lift followed by another - it is a single continuous movement.

I have always thought that the technique for the thruster is even more difficult than that for the front squat or the push press. This is because the ideal front squat uses a different elbow position than the ideal push press. I've noticed that trainees have a hard enough time developing a decent front squat rack position, but to combine both in the same movement only serves to make it an order of magnitude more challenging.

To my mind the perfect thruster technique uses an "elbows up" position in the bottom of the squat similar to the ideal front squat. Then the rack shifts to a more "elbows slightly down" position as the lifter rises into the pressing phase, akin to the ideal push press or jerk position. So to do a perfect thruster requires a perfect front squat rack and a perfect push press technique and a great transition from one to the other - all in the same trainee and in the same lift. Not an easy thing to find.


I found that post a long time ago and i always keep it.

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

Comment #38 - Posted by: Santi at December 19, 2009 2:20 AM

Perfect cross fit video by Crossfit Montclair. Excellent choice for an inspiration. I am nowhere near there nor know anybody in Jersey but it made me want to go.

Comment #39 - Posted by: runpappyrun at December 19, 2009 2:42 AM

27:36 w/ 115lb thrusters. That sucked and I'm out of shape.

Comment #40 - Posted by: Ron at December 19, 2009 2:53 AM

m/44/185

as rx'd
21:30

Comment #41 - Posted by: cosmo at December 19, 2009 3:01 AM

5x 40# thrusters(15) and 400m run (at 7000ft elevation!) 19:49 (almost caught up to pukie:o...)

Comment #42 - Posted by: Arbaugh at December 19, 2009 4:49 AM

M/26/175

HAD to scale to 115.
11:56.60

Comment #43 - Posted by: James Shelby at December 19, 2009 4:50 AM

m/40/168
95# Thrusters x 15/400M Row
3 Rounds
11:12

1 round of thrusters was unbroken - I think the Fran time will go down now. Waiting for my pullup bar to give it a go.

Comment #44 - Posted by: Jaeger at December 19, 2009 5:35 AM


Great pic! Wod looks good too

Comment #45 - Posted by: Kevin McClellan 48/M/195 at December 19, 2009 5:35 AM

Subbed 115lbs

36:05 KAF

Comment #46 - Posted by: Wayne at December 19, 2009 5:49 AM

M/35/172

Scaled - shoulder issues...

Rx'd at 76# thrusters: 20:15

Comment #47 - Posted by: BillB at December 19, 2009 5:59 AM

m/35/160
5 rounds
75lbs 5 reps, jog in place 2 minutes, knee high
(wuss level, haha. started last month, upping by 5% per month)

Comment #48 - Posted by: Tom at December 19, 2009 6:01 AM

ok so I had to scale/sub this one to death but if the crossfit gods gave this to me as punishment for complaining about my gym being cold then it worked.

ok so I could not run today because the treadmills were packed, I forgot saturday was little old lady walk on treadmill day at my gym. so I had to get creative.

cfwu scaled


5 rounds for time

10 65# thrusters
100 single unders
10 65# thrusters
100 punches on the heavy bag
10 65# thrusters
5 95# SDHP
10 65# thrusters
100 punches
10 65# thrusters
5 95# SDHP
total time 22:54
man this WOD killed me and I didnt come close to doing it as rx'd, scary part is I am starting to enjoy the feeling of total exaustion. Guess that means its working right? but I have always been a gluten for punishment. oh yeah I got my first unassisted dip today during my CFWU it was only three of them but it happened.

Comment #49 - Posted by: bigchip at December 19, 2009 6:52 AM

41/m/176cm/73kg

5 rounds

115 pound Thruster, 15 reps
50 Double unders

26:31

Thrusters heavily broken, DUs better.

Comment #50 - Posted by: Memuc at December 19, 2009 6:53 AM

Nice Rack....


Squat rack you sick-o's

Comment #51 - Posted by: billy at December 19, 2009 7:19 AM

You know, you crossfit people have quit a few pictures of girls on your computer. HAHA

Comment #52 - Posted by: Mad Scientist at December 19, 2009 7:23 AM

bw 165

subbed deads
345x3
395x3
445x4

Comment #53 - Posted by: paulw at December 19, 2009 7:31 AM

AS rxd
26.08

Comment #54 - Posted by: Jonblaze at December 19, 2009 7:32 AM

25.23

Comment #55 - Posted by: Sebastian M/23/183/81,2 at December 19, 2009 7:34 AM

25:53 as Rx'd

Comment #56 - Posted by: Tyler Scott at December 19, 2009 7:46 AM

25:53 as Rx'd

Comment #57 - Posted by: Tyler Scott at December 19, 2009 7:47 AM

M/34/165
subbed 95# for thrusters
19:47

Comment #58 - Posted by: J. Galt at December 19, 2009 7:53 AM

Wow what a workout. I feel blessed just to do it with the recommended weight...im addicted to cf...im still messed up from the workout 1 hr after!

Comment #59 - Posted by: Mwhite at December 19, 2009 7:53 AM

Are all mainsite photos of attractive women from here on out? That's cool, that model worked for Sports Illustrated, why not for crossfit.com?

Comment #60 - Posted by: Richard at December 19, 2009 7:56 AM

19:55 - scaled to 95 pound thrusters, 1st two unbroken, last three 10,11,10 (3:11,4:11,4:26,4:17,3:47)

Comment #61 - Posted by: gs at December 19, 2009 7:57 AM

Kick ass video! Montclair, don't know where your at but sign me up!

EJ....welcome brother!

Comment #62 - Posted by: cheeks at December 19, 2009 8:14 AM

28.16 as rxed

Comment #63 - Posted by: Kyle A. at December 19, 2009 8:18 AM

As rx'd, 25:02.

1 - 4:00
2 - 5:02
3 - 5:08
4 - 5:32
5 - 5:19

All thruster rds broken into 4-5-6 or sth like it. Felt like I was running in oatmeal - particularly fun in nice cold, pre-blizzard Northeast conditions. Lungs = ouchie.

Comment #64 - Posted by: Dale_Saran at December 19, 2009 8:25 AM

m/22/204/6'0"

32:10

I had to sub with 2 50# dumbells. It was pathetic, my running and thus cardiovascular endurance in regards to running, SUCK! Either way I made it through

Comment #65 - Posted by: Eric Pelletier at December 19, 2009 8:27 AM

21:21
did this at home
5rds:
40lb thruster, 20 reps
400m run up hill

Did 10 thrusters to warmup and 10 one arm thrusters afterwards.

Comment #66 - Posted by: brittk at December 19, 2009 8:36 AM

scaled to 115lbs. my hangover didn't help my cause.

24:56

Comment #67 - Posted by: jeglit (m/38/6'4"/220) at December 19, 2009 8:36 AM

3 X CFWU (40 PU, weighted pushups, etc)

WOD (26m46s)
5 rounds:

* 15X 100# BB Thrusters (heavy but glad I didn't scale any more)

* 100X Skipping rope

Still a bit hungover from my Bday... Loved it nonetheless

Comment #68 - Posted by: J514 at December 19, 2009 8:42 AM

Almost back to Ramadi...couldn't run around outside with my mp3 player and treadmills didn't have any appeal to me today.

Sub'd 250 jump ropes:
5 rounds:
135# Thruster, 15 reps
250 Jump Rope

20:41

Found the 250 jump ropes to take slightly longer than my 400m runs (avg 1:50 per 250 jumps vs avg 1:30-ish for 400m run during a metcon). But still having fun logging everything in a spreasheet and doing work calculations. Fun stuff!

Work done on thrusters, assuming 4' range of motion (down in front squat to full extension overhead for 5'10" person):
135lb x 4 ft = 540 lb-ft/rep
540 lb-ft x 15 reps = 8100 lb-ft per round
8100 lb-ft x 5 rounds = 40,500 lb-ft total

Quite a lot of work!

Comment #69 - Posted by: Kevin Bania, 27yrs, 5'10", 182lbs, Ramadi Iraq (currently Ali Al Salem) at December 19, 2009 8:43 AM

Snowed in today...will have to do this on the next rest day I guess.

Comment #70 - Posted by: Pete 20/M/150/5'8" at December 19, 2009 8:44 AM

20:16 as rx'd 135#

Comment #71 - Posted by: dan colson at December 19, 2009 8:54 AM

Also did 95# Thrusters for time:
21 - 0:49
15 - 1:39
9 - 1:24
5 - 0:57
50 total - 4:51

Wish I didn't have Pizza Hut for lunch :(

Comment #72 - Posted by: Kevin Bania, 27yrs, 5'10", 182lbs, Ramadi Iraq (currently Ali Al Salem) at December 19, 2009 8:55 AM

21:11

Comment #73 - Posted by: gunnar m/38/190/73" at December 19, 2009 9:06 AM

15:03
2x30kg, then 3x25kg, and 5x320m over steep terrain.

Comment #74 - Posted by: kidari at December 19, 2009 9:17 AM

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

time 32:49

thrusters ware in sets, first round was whatever I could get, after that it wassets of 3's.

My wrists are killing me! Left knee started hurting a bit at round 4, but ok now.

Comment #75 - Posted by: NikNichols42yo 5'7'' 165lbs at December 19, 2009 9:17 AM

Should have added it's -5C, and pretty snowy. In 6 months. I'll be complaining about the heat. :-)

Comment #76 - Posted by: kidari at December 19, 2009 9:18 AM

m/41/200

as rx'd 18:10

Comment #77 - Posted by: brent colson at December 19, 2009 9:19 AM

m/170

sub 500m row for runs

34:03

Comment #78 - Posted by: jnel at December 19, 2009 9:26 AM

f/35/125#/5'2"

45# Thrusters

19:32

Comment #79 - Posted by: Spy at December 19, 2009 9:26 AM

29/M/141

Scaled thrusters to 115#

2 rounds of this in the 12 degree air caused my asthma to flare up, had to call it a day.

9:24

Comment #80 - Posted by: Eric E at December 19, 2009 9:31 AM

45:12 as rx'd
This was an excessive display of wimpiness. I'm glad I finished, but really could have taken a lot less time on each set of thrusters.

Comment #81 - Posted by: Travis W at December 19, 2009 9:40 AM

Some impressive times posted as Rxed.

Thrusters (subbed 115lbs for 7 reps...decided to change to 95lbs for the rest)

28:13 - Didn't stop sweating for another 15 minutes afterwards. Love it.

Comment #82 - Posted by: Simon/29/M/185/5'9" at December 19, 2009 9:47 AM

34/F/5'10"/161

Wow, this was a toughie. I’ve done 95# thrusters before, but definitely not this many. I originally imagined 15-20 minutes for the WOD, but began to think that might be a little ambitious after watching the morning folks suffer through it…

First round strong and unbroken; 2nd and 3rd round 5/5/5; 4th and 5th 5/5/3/2. The complete muscle failure that appeared in the fourth round of thrusters was disconcerting.

As Rx’d with 95 pounds
17:28

Comment #83 - Posted by: Laura DeMarco - CrossFit Rx at December 19, 2009 9:50 AM

scaled to 115 lb thrusters...27:12.... No one told me I would meet someone named pukie on this one....:) at least no one was around to witness.

Comment #84 - Posted by: ej at December 19, 2009 9:52 AM

CG E-City CrossFit
Leary(f/41/5'8/130)
20:10-scaled to 50 lbs
Leary(m/44/5'11/200)
22:18

Comment #85 - Posted by: Dan Leary at December 19, 2009 9:56 AM

WOW! Hoe many people can actually complete this workout with the prescribed weight? Man 135 is heavy sometimes! I had to sub in 115# for the thrusters but other than that I completed it as rx'd.
26:56.13! I could feel pukie comin to see me but I guess he had better things to do today...Thank God! Have a good workout everybody...its a doozy!

Comment #86 - Posted by: BrooksT/M/6'2"/192 at December 19, 2009 9:59 AM

Scaled to 95# thrusters; completed 5 rounds in 27 min.

Been doing CF for 3 weeks now, and this was the most difficult WOD for me thus far.

Looking forward to tomorrow's workout.

m/46/6'2"/205

Comment #87 - Posted by: Doug at December 19, 2009 9:59 AM

could not finish, started to get ill even scaled 50% on thrusters...will scale run as well next time.

Comment #88 - Posted by: Warren at December 19, 2009 10:01 AM

95#

27:45

Comment #89 - Posted by: Shawn M/23/5'10"/180 at December 19, 2009 10:08 AM

Scaled to death, big whus.

88 pound Thrusters

As rx'd

16:10

Only 50m run and the turns eat the legs, good job.

Comment #90 - Posted by: Becks at December 19, 2009 10:12 AM

Been doing CF for about a month and I agree with Doug, this was the hardest WOD for me! I couldnt do 135 so I subbed in 95 (5 sets 15 reps). I even got the attention of 2 other guys at the gym that wanted to join in on the thrusters. Hell of a workout!!

Comment #91 - Posted by: James at December 19, 2009 10:15 AM

Doing some strength bias of my own.

Deadlifts:
155X10
245X8
335X6
445X4
525X2

Then the WOD as prescribed 5 minutes later:

28:12

Now it's time for a nap.

M/34/70/210

Comment #92 - Posted by: B Bowen at December 19, 2009 10:24 AM

M/24/5'9"/175

Ax Rx'd

32:30

Comment #93 - Posted by: Damian at December 19, 2009 10:25 AM

49:50

Comment #94 - Posted by: MJK at December 19, 2009 10:31 AM

27:28 as rx'd

Thrusters were brutal, all sets broken

Comment #95 - Posted by: Rich - DC at December 19, 2009 10:38 AM

As Rx'd

16:27

hallahallahalla

Comment #96 - Posted by: JAMO at December 19, 2009 10:39 AM

Warm up 10 reps 45 lbs Thrusters

15 Reps 45 lbs Thrusters
400 M Sprint (treadmill at 9.5 ~ 2 min)
15 Reps 40 lbs Thrusters
400 M Sprint (treadmill at 9.5 ~ 2 min)
15 Reps 40 lbs Thrusters
400 M Sprint (treadmill at 9.5 ~ 2 min)
15 Reps 30 lbs Thrusters
400 M Sprint (treadmill at 9.5 ~ 2 min)
15 Reps 40 lbs Thrusters
400 M Sprint (treadmill at 9.5 ~ 2 min)

Total Time 23:24

Been doing Crossfit for about a week & a half and I simply CANT LIVE WITHOUT IT!!! The 1st thing i do in the morning is check the WOD (then spend the next 1.5 hours trying to figure out the lingo of the WOD... with videos hehehee no really) I've got 2 workout partners and in a gym full of sweaty men we females have single handedly put them to shame. We blaze thru there with eyes set of equipment and they trip over dumbells to get out of the way. It has been very empowering (and not just in the sense of muscular strength)granted our weights arent outragious but were medical so weve got the long term goal in mind and rather not be out of the gym for a month because of a preventable shoulder injury due to extreme high weights initially. Looking forward to next WOD!!!

Comment #97 - Posted by: Blithe F/28/173/73 at December 19, 2009 10:39 AM

28:30 95# 2 sets 45# last 3 sets

Comment #98 - Posted by: ccraft at December 19, 2009 10:54 AM

16:57. only finished 2 rounds.
subbed 400m with 200 SU rope jumps.
135# thrusters were brutal.
bad day, first time unable to finish.

Comment #99 - Posted by: Jay [22/5'6"/155] at December 19, 2009 10:56 AM

16:57. 2 rnds. subbed 200 SU rope jumps for 400m run. unable to finish with 135#

Comment #100 - Posted by: Jay [22/5'6"/155] at December 19, 2009 10:57 AM

Male
25yrs/5'10"/185lbs

15 Reps 135 lbs Thrusters
15 Pull ups
400 M Sprint (treadmill at 11.0)
15 Reps 135 lbs Thrusters
15 Pull ups
400 M Sprint (treadmill at 11.0)
15 Reps 135 lbs Thrusters
15 Pull ups
400 M Sprint (treadmill at 11.0)
15 Reps 135 lbs Thrusters
15 Pull ups
400 M Sprint (treadmill at 11.0)
15 Reps 135 lbs Thrusters
15 Pull ups
400 M Sprint (treadmill at 11.0)

Total Time 21:30

Finished it off with a 1,000m swim and back work-out

Comment #101 - Posted by: crossfit at December 19, 2009 10:57 AM

16:57. 2 rnds. subbed 200 SU rope jumps for 400m run. unable to finish with 135#

3rd time posting. i dont see my posts.. and have been missing a lot of my previous ones

Comment #102 - Posted by: Jay [22/5'6"/155] at December 19, 2009 10:59 AM

Been doing Crossfit for 2 weeks... ant this was the hardest workout ever... it took me over 40 minutes...

95# Thrusters

Almost met pukie on the first round

Comment #103 - Posted by: John Galt at December 19, 2009 11:00 AM

That really hurt. I do not YET have the upper body strength to do 135lb. thrusters, but I'll get there in the next year.

1. 11x85lb. 4x75lb. / 2:15
2. 4x75lb. 11x65lb. / 2:15
3-4. 15x65lb. / 2:15
5. 15x65lb. / 2:11

Comment #104 - Posted by: Spit [M/33/6'1"/203] at December 19, 2009 11:02 AM

Oh yeah, 29:18 total.

Comment #105 - Posted by: Spit [M/33/6'1"/203] at December 19, 2009 11:03 AM

as rx'ed

21:02

Comment #106 - Posted by: Adam 43/6'2"/190 at December 19, 2009 11:03 AM

scaled it down to 45# for me ( i can't do a thruster with any more than that)

18:18
(totally not planned)

runs: 2:05, 2:05, 2:04, 2:06, 2:02
23/F/113#

Comment #107 - Posted by: tra at December 19, 2009 11:05 AM

22:50 Rx'd

tough way to start a weekend!

Comment #108 - Posted by: OJ at December 19, 2009 11:08 AM

M/41/180

As rx'd:

28:51

Tough workout.

More better faster

Comment #109 - Posted by: Marty at December 19, 2009 11:12 AM

m/6'2"/235/55yrs.

38:27
thrusters as rx'd
subbed 200m free for running
(strained calf)

brutal

Comment #110 - Posted by: joe at December 19, 2009 11:13 AM

Powerlifting isn't "new" on the crossfit cert menu. It used to be called "barbell."

Looks like Louie coaches a high bar squat- anybody know either way?

Comment #111 - Posted by: CFSara at December 19, 2009 11:13 AM

31:49 Sub 115 lbs, 400 meter rows

Comment #112 - Posted by: Hari at December 19, 2009 11:26 AM

3 x cfwu + 400 m run

wod as rxd
18:46

Not good enough, but I can live with it.

28/m/6/217

Comment #113 - Posted by: cl at December 19, 2009 11:32 AM

26:22 as rx'd

Comment #114 - Posted by: Triff 34/75"/220 at December 19, 2009 11:34 AM

M 37 6' 165#

34:27 rx'd
had about 3 or 4 that weren't 100% lockout at the top. 135# is really heavy for me. Was prety stocked just to complete it. I know in the long run tese heavy thrusters will help my Fran time

Comment #115 - Posted by: CrossFit Refugee at December 19, 2009 11:36 AM

f/40/172/5'11"

I did a 95lb thruster in the warmup and realized pretty quickly that there was no way I was going to be able to do 75 of them. So... scaled to 75#

My running route is a lap of the cul de sac which is 650m. This is how my workout went.

15 thrusters
650 m run with the dog on a leash... she had to stop and sniff a lot (hasn't been outside much as it's been so cold)
15 thrusters
650 m run (dog took a poop.. had to pick it up)
15 thrusters
650 m run (without dog. She told me she was cold so I put her back in the house)
15 thrusters (65#.. the shoulder was starting to ache)
650m run
No thrusters as shoulder was aching.

Adds up to 60 thrusters and 2.6 km.

My time was somewhere around 30 min. I don't know as my watch stopped at 19:13. Then again, I feel that timing is irrelevant when I'm working out in the garage, wading through snow to get to the ice rink of a road so I can run around the block with the dog on a leash (who has to pee and poo... and I have to clean it up). While in the garage, I've got my 5 year old coming out to ask if he can eat a candycane (I say "yes" and "leave me alone"). It's hardly the conditions for a super-fast workout. It is however, the conditions for a perfectly acceptable workout.

Comment #116 - Posted by: JuliePlatt at December 19, 2009 11:41 AM

Did the first round with 135, then went down to 115, it hurt regardless.

24:09

Comment #117 - Posted by: TonyZ M/25/185 at December 19, 2009 11:42 AM

Brutal
29:51 scaled 10 115# thrusters

rd1 5x5x5 2:57 400m 1:54
rd2 5x5x5 4:34 400m 2:08
rd3 6x5x4 4:43 400m 2:11
rd4 6x6x3 3:40 400m 2:13
rd4 6x6x3 3:18 400m 2:08

Thrusters in 38 degree garage, runs outside in cold wind. Lost timke opening garage door and putting jacket on to run.

Tried to start with 135# thrusters after 2 I knew it would take all day or I would die. So scaled to 115#. In the second round I tried to press one and my left tricep protested. After that I really worked on the hip opening.

Comment #118 - Posted by: Jim D. m/49/165/5'11" at December 19, 2009 11:45 AM

Cf warm up.

Scaled to 80 lbs on the thrusters. (All the weight I had at home.)

Time: 17:02

Comment #119 - Posted by: Madman75326 at December 19, 2009 11:52 AM

SUB 95# th

36:03

Comment #120 - Posted by: Ticotexas M/40/69/150 at December 19, 2009 11:59 AM

SUB 95# Thrusters
24:50
M29/6'2"/205

Comment #121 - Posted by: Greg at December 19, 2009 12:04 PM

34M 152LBS 5'10"

Stretch warmup; few pullups

Scaled thrusters to 100LBS, 29:32

Thruster form is tough. Seems so easy, but getting there. Popping the head forward, ending on the toes, slightly angled forward.

All sets broken. Almost made it through set 1, Tri's just too much lactic

Comment #122 - Posted by: J at December 19, 2009 12:05 PM

Time: 19:50
Scaled weight: 2 sets @ 95lbs
2 sets @ 85lbs
1 set @ 75lbs
Ran on treadmill due to snow here: 7mph

Comment #123 - Posted by: Tony W--KY at December 19, 2009 12:05 PM

Scaled to 90lbs, then dropped to 80 last two rds.

29:16

Ouch. Some day my body will figure out front squats. I'm in awe of everyone doing rx'd weight.

Comment #124 - Posted by: mas 52/M/150 at December 19, 2009 12:07 PM

m/38/190

26:25 rxd

Comment #125 - Posted by: jaymiles, chicagoland at December 19, 2009 12:08 PM

M/33/175

As rx'd:

19:05

Comment #126 - Posted by: Trent at December 19, 2009 12:11 PM

M/28/5'10"/195

This was a lot of fun. After the first set at 135# I knew THAT wasn't going to happen, so I scaled to 95# on the final 4 sets of thrusters. First time I've ever done ONE thruster, much less FIFTEEN. (this is my first week of CF...)

Rest as RX. 36:40. I'm a slow runner...thanks to speacializing in weight lifting for years.

Comment #127 - Posted by: Howard Roark (homage to JG) at December 19, 2009 12:11 PM

38:52
Ran on elliptical at level 15
Holy Cow, those were heavy. Mainly in 3s

Comment #128 - Posted by: Jette 40/M/5'11"/175 at December 19, 2009 12:12 PM

warm up
3 rounds 10 reps
back extensions
squats
push ups
sit ups
pull ups -60
dips -60
WOD
thrusters 15 reps scaled 75lbs
400 meter run 2:36
5 rounds 31:17 mins

Comment #129 - Posted by: mike farrell at December 19, 2009 12:13 PM

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 45# front squat, 1x15; 45# push press, 1x15.

As Rx: 22:15.

C/D: GHDSU, 1x15; AbMat sit-ups, 1x15.

Runs on outside road course (27F/17F windchill; light snow; roads snow covered/icy).

Runs were slow/cautious due to road conditions.

Comment #130 - Posted by: rjf (Since 07-20-07. WOD no. 663) at December 19, 2009 12:14 PM

M/44/178#/5'9"

Started with 135# then scaled to 115#
500M rows for runs
30:19

Comment #131 - Posted by: Alan at December 19, 2009 12:18 PM

5 rds
Thrusters as rx'd
1:45 min stairmaster at level 18 of 20

22:01

13 inches on snow on the ground so no running today. Did this one at home. Broken sets on thrusters except for first set. Stairmaster seemed harder than thruster at times. Great overall workout.

Comment #132 - Posted by: Bells M/37/6'1"/195 at December 19, 2009 12:31 PM

Setting: Thrusters on back patio, runs down the street (yeah, I'm THAT guy). 32 degrees.

As rx'd, 28:05.

For some reason, I did not think thrusters would be that bad - even though it's a pretty decent weight (I've never done a metcon with thrusters over 115). They were brutal - only got 4 or 5 at a time. Runs went hard but slow (100-120s) as I was gassed from the thrusters.

Two moments of suckage:
1) On round 4, I stood up from the squat and lost all momentum, no way I could press the weight. Had to restart.
2) Last round, looked at the clock and was at 26:30 starting the 400. I figured 28:00 is doable if I push (90s). Everything going swell (relatively) until the turn (200m), when feelings of pain and exhaustion are joined by some mild nausea. Ugh. Tried to push past it, but clearly I slowed. Felt better again by the stretch (300m), but just didn't have enough to get full sprint.

Good times.

Comment #133 - Posted by: Mel/36m/5'10"/170 at December 19, 2009 12:32 PM

just getting back...no cardio for the last couple weeks since marathon

95# thrusters

23:06

Comment #134 - Posted by: controlfreak at December 19, 2009 12:32 PM

age 57 5'10"
warm up
3 rounds 10 reps
back xtensions
squats
push ups
sit ups
pull ups -60lbs
dips -60
WOD
thrusters 75lbs 15 reps
400 yd run 2:36mins avg
5 rounds

Comment #135 - Posted by: mike farrell at December 19, 2009 12:35 PM

M/6'1''/195

As Rxd with 135lb thrusters.

27:24

Comment #136 - Posted by: Jeff in Phoenix at December 19, 2009 12:58 PM

m/20/170/6'1"

as rx'd: 32:56

Comment #137 - Posted by: ericthered at December 19, 2009 1:02 PM

wow this was great.
In the garage gym with door half up (windy 20 mph, snowing, 24 F in North Jersey)

Strength
BS 150 x 5 (3 sets)

45# thrusters
400m run in street
18:10

I'm paying for it now with asthma and Raynaud's acting up but this was FUN. Kitty cat kept me company, in garage for lifts, outside under car for the runs.

Julie Platt- I love your posts :) One day I hope to be as strong as you and Laura DeMarco!

J9- and one day I hope to be as FAST as you! You rock, my Jersey sistah!

Guerrilla Fitness- where I got my start with Foundations. Thanks Coach Gregg

Comment #138 - Posted by: StrongLilPony at December 19, 2009 1:05 PM

done after 30 hour shift, ACU and Boots

WOD as RX'd

34:41

Not a very good showing!

Comment #139 - Posted by: m/37/5'5"/193 at December 19, 2009 1:18 PM

first leg workout since the marathon. scaled to 95 lbs and did 3 rounds had to walk the last .10 mile because my knee gave out
16:46

Comment #140 - Posted by: Ian Wheelis at December 19, 2009 1:20 PM


as rxed 23:43

right calf hurt from turkish get ups last week. Impeding movements and esp runs.

Comment #141 - Posted by: Kevin McClellan 48/M/195 at December 19, 2009 1:26 PM

26/m/5'11"/185
3rds as rx'd
26:23
shoulders still fried from HSPU

Comment #142 - Posted by: justaman - liberty sc at December 19, 2009 1:29 PM

23:48

Comment #143 - Posted by: Charbs m/185/24 at December 19, 2009 1:30 PM

m/23/158/5'9

As rx'd: 23:26

Comment #144 - Posted by: JD at December 19, 2009 1:33 PM

22:00 minutes rx'd. Ran in the snow, that was entertaining.

Comment #145 - Posted by: Matt Giordano-Bucks Elite Fitness at December 19, 2009 1:33 PM

32/M/190

wow that was hard

Not as rx'd - I used 105 instead of 135 and now I see I did it backwards. Started out with 400m run.

21:02

Comment #146 - Posted by: john g at December 19, 2009 1:36 PM

wow! i am not a thruster machine, so i started by scaling to 115#. First round was taking forever and was getting a weird sharp pain down the length of my arm, so the next 4 rounds were scaled even further down to 95 pounds.


Time:
32:29

Not impressed by it at all. Would have been happier to get that time with all 5 rounds at 115 or 135....i know i needed the scaling to get the full affect of the wod though.

Comment #147 - Posted by: neil at December 19, 2009 1:39 PM

CFWU x3

32:16
105# thrusters

is it me or are the workouts harder lately?

Comment #148 - Posted by: Matthew at December 19, 2009 1:40 PM

post shoulder surgery dropped thruster weight down to 45. no time - got distracted when done by others in the gym and never stopped the clock.

also 3 - 15 ft rope ascents and descents

6 rounds for time of 5 pullups and 5 thrusters

Comment #149 - Posted by: MaryStella at December 19, 2009 1:46 PM

Noob here. First post. Scaled down thrusters to two, 15# dumbbells. But did the full 15x5 with 400m. I didn't think I'd make it through 5 but I went "slow and steady" and didn't worry about time but focused on form and not passing out!

Comment #150 - Posted by: Maurice at December 19, 2009 1:49 PM

Great workout!!!!

34:31 as Rx'd

Comment #151 - Posted by: Jimmy at December 19, 2009 1:52 PM

32:50 as rx'd. @camp Socha, smoked
m/40/165

Comment #152 - Posted by: Robert-Stafford, VA at December 19, 2009 1:58 PM

I ran 800 meters accidentilly
close to an hour
it's been a while

Comment #153 - Posted by: MikeT 32/200/6'1" at December 19, 2009 2:02 PM

"Tanya Wagner"

What an amazing athlete. It was a pleasure watching you compete. You are a gracefully strong woman!

:)

Comment #154 - Posted by: Greg/M2 at December 19, 2009 2:03 PM

35:52

Rough workout. That was a lot of 135lb Thrusters. Did this one out in the 26 degree snow. Had to keep tissues on hand for the nasal waterworks. Almost quit after round 2 because my hands were so cold, but I kept going.

Comment #155 - Posted by: Alton M/30/5'11"/176 at December 19, 2009 2:14 PM

scaled to 3 rounds @ rx'd weight. strained a muscle in my due to poor form on my second round. fixed my form but neck was buggin.
20 even.

Comment #156 - Posted by: jake at December 19, 2009 2:17 PM

I think this is the first repeat WOD since I started trying to follow this program , maybe a month ago ,,,,could be wrong ,,,,,,,, maybe that was 50 thrusters at 95 lbs ,,,,,,, but I am enjoying the program , always a bit sore but not overly so ,,,,, and it's getting me to do just what I couldn't get myself to do with weights and hitting the shoulders hard. I really noticed an improvement in them with the thrusters today ,,, did 115 lbs 10 reps 5 rounds with the runs , had to be careful of the lower back and neck area ,,, that's another thing ,,, the lower back seems to get hit hard alot in CF ,,, keep it coming !!

Comment #157 - Posted by: Paul at December 19, 2009 2:18 PM

M/49/153/1-1-06

95# Thruster

24:42

Most thrusters ever in a WOD. All broken. Last two 400's were runs in only the most figurative sense.

Ready for a beer, Deer Valley Turkey Chili, and a Trans-Siberian Orchestra concert courtesy of "The Heir".

Comment #158 - Posted by: bingo at December 19, 2009 2:21 PM

As rx'd

35:57

broke up the thrusters into sets of five, felt good, solid wod

Comment #159 - Posted by: Anthony/Worm M/5'11"/37/200 at December 19, 2009 2:21 PM

Five rounds for time of:
95 pound Thrusters, 15 reps
Run 400 meters

Total: 75 Thrusters & 1.25 Mile Run

Time: 34:40 Minutes

Comment #160 - Posted by: Shawn Becker at December 19, 2009 2:41 PM

m/33/5'10"/185
As Rx'd
40:33

Comment #161 - Posted by: tnikkola at December 19, 2009 2:43 PM

34 yom 225 bwt

wu: agilities and pose drills

wod as rx'd:
400's around basketball court
time: 28:56

Holy Brutal Batman, that wod was ridiculous. Glad i'm done.

Comment #162 - Posted by: brian t at December 19, 2009 2:44 PM

m/38/250

Ran 3 miles 30:03:20

95 lb thrusters
250 jump ropes
x 5
26:20:54

Comment #163 - Posted by: tpdfish at December 19, 2009 2:44 PM

12.46...subbed half mile bike for 400 run

Comment #164 - Posted by: albino at December 19, 2009 2:47 PM

WOD
18.10
Thrusters @ 51 kg,
shoulders werenae letting me do it at 60kg,but warmed up in the later rounds,too long on the transitions ,up and down the stairs to the treadmill,changing shoes ,etc !
F/S 5-5-5-5-5,D/L'S.

Comment #165 - Posted by: Pedro Barrera,Scotland at December 19, 2009 2:50 PM

37:07

flew through the thrusters. Getting over a bad chest cold and congestion so my run was a 3.0-3.5 walk. Killed my time! Next time crossfit, next time!

Comment #166 - Posted by: ALX M/31/5'7/255 at December 19, 2009 2:53 PM

25:26 as Rx'd

Wesley Sun Chee Fore
Male/24/5'7/175 lbs

New CrossFit affiliate owner!!!!!

Comment #167 - Posted by: Wesley at December 19, 2009 2:54 PM

115,115,95,95,95
400 meters
26:15.
Had to walk back and forth to/from the treadmill so took a little longer but I probably needed the breaks.

Comment #168 - Posted by: John VanWey at December 19, 2009 3:10 PM

30:54
85# thrusters, 95# for first 10. 7mph on treadmill.

Comment #169 - Posted by: mikes at December 19, 2009 3:13 PM

39.20 rxd.

just happy to finish.

Comment #170 - Posted by: Ridgeway42 at December 19, 2009 3:18 PM

Pony, Bingo: Nice work guys!

Comment #171 - Posted by: Playoff Beard at December 19, 2009 3:19 PM

day 50
m/20/168

85lb thrusters
ran 400m on treadmill

17:40

Comment #172 - Posted by: jack b at December 19, 2009 3:21 PM

as rx'd
42:31

reps of three for thrusters. Out of rack for first two rds. Then some d-bag unloaded the sqaut rack while I was running to do some curls or something. I had to reload a bar and clean the rest of my thruster sets. I see a lot of folks scaling the weight down and getting faster times. Isn't it better to perform it as prescribed? I am going to do the math and figure out tonight.

Comment #173 - Posted by: BAM75 - m/35/185/5'8" at December 19, 2009 3:22 PM

Almost met pukie....ouch

Comment #174 - Posted by: Bernie at December 19, 2009 3:22 PM

M/21/165/5'10"

As rx'd 21:25
First wod in a while. 135 lb felt pretty heavy.

Comment #175 - Posted by: max niemiec at December 19, 2009 3:24 PM

No gym for me tonight. Sooooo sad to miss out on both thrusters and running. Mmmmmmm!!

No Fun

Comment #176 - Posted by: Elaine in Scotland at December 19, 2009 3:34 PM

I did 4 rounds of

15 thrusters, 135#
4 sprints across baksketball court

not timed

21/m/155/5'8

Comment #177 - Posted by: Clack_Attack at December 19, 2009 3:37 PM

rx'd - 25:26

Comment #178 - Posted by: Troy / St. Louis / 6'4" / 205 at December 19, 2009 3:39 PM

did 400m then 135# thrusters at crossfit obsession. 26 mins.

Comment #179 - Posted by: Greg 37/6'3"/215 at December 19, 2009 3:46 PM

21:08

Comment #180 - Posted by: Jacinto Rodríguez Piedra at December 19, 2009 3:46 PM

Scaled thrusters:
115lbs X 10,10,10,8,7
Had a problem gripping the bar and a big problem breathing while doing these.
Quarter miles on treadmill w/1% incline:
2:05
2:07
1:58
2:10
2:12
I thought I was going to die.
Thanks coach

Comment #181 - Posted by: Steve at December 19, 2009 3:47 PM

Scaled to 65# thrusters, as the most weight I have every put above my head is only 85 and that was a 1RM Push Press.

21:25
Felt great. Next time I will do 70/75 maybe on the thrusters?

Comment #182 - Posted by: Kristina F/26/5'3"/116 at December 19, 2009 3:48 PM

m/38/190/6

heavy and long

5 rounds
95# thrusters (broken into small chunks)
400m run

34:34

i heart xfit

Comment #183 - Posted by: jsr at December 19, 2009 3:50 PM

Scaled it to make a 20 minute window; just barely made it, 18.33 w 10x thrusters/rnd, 200m runs.

Bad technique is its own punishment; for example, on multi rep thrusters, letting the bar get in front of you at the top of the lift.

Comment #184 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 19, 2009 3:53 PM

m/41/175/5'10"

Kettlebell workout (1 pood)

20:32 (phone call interruption)

5 rounds (all reps or round done on left side then right = one round)

5 Single Arm swings
5 Cleans
5 Snatch
5 Circular Clean
5 Clean and Jerk
5 Reverse Lunge

Comment #185 - Posted by: gregorioz at December 19, 2009 3:55 PM

25 min cardio then wod - severeley scaled

1 - thrusters - 75 x 15 (easy)
treadmill - speed 7.0
time - 4:00
2 - thusters 95 x 15
treadmill - speed 7.0
time - 10:43
3 - thusters 95 x 10, 5
treadmill - speed 7.0
time - 19:28
4 - thusters 95 x 15
treadmill - speed 7.0
time - 26:51
5 - thusters 95 x 15
treadmill - speed 5.0, 6.5
Total Time - 34:00.84

Had to scale thursters significantly because of shoulder injury

Finished up w/ neck exercises, 500m row, and abs

Comment #186 - Posted by: Bobak at December 19, 2009 3:56 PM

24:09
scaled to 115# & only did 4 rds tho. I scaled because 135 is almost impossible for me. I still had to break sets (into 2 or 3!) this was tough! Good stuff.

Comment #187 - Posted by: Hugh Daddy at December 19, 2009 3:57 PM

As rx'd
took forever

Comment #188 - Posted by: Lance 27/M/69in/181lbs at December 19, 2009 4:00 PM

Did deadlifts (beltless, deadstop)
3x5 at 155,160,165 It's a back off week for me.

Then scaled this to
5 thrusters at 75 lbs (originally went for 7, but felt little pinch in L shoulder) broke these up into 3,2
ROw 250m.

3 rounds, 8:44.

Then 3x5 strict pullups, over and underhand grip.

Comment #189 - Posted by: Camille F/136/5/4"/28 at December 19, 2009 4:01 PM

25:05

50 lbs thrusters from floor. my husband (jeglit) used the only squat rack at the gym

Comment #190 - Posted by: beemer (f/38/5'4"/130) at December 19, 2009 4:04 PM

Sub'd 115# for thrusters. Wasted a lot of time running back and forth between the treadmill and the barbell. I hate having to lift at the more conventional gyms on base.

Time: 28:33

M/22/167#/72"

Comment #191 - Posted by: Daniel B at December 19, 2009 4:15 PM

Scaled to 95# and completed in 19:49. Gotta work on generating more explosive power from the upward thrust of this movement. This would allow me to perform this WOD at the RX'd 135#, which currently I can only do a few when I'm not fatigued.

Comment #192 - Posted by: stryder9 M/35/5'8"/150# at December 19, 2009 4:23 PM

cfwu x 1
WOD
sub 3 rds
sub 500m row
sub 10xthrusters

Comment #193 - Posted by: hiflyer51 at December 19, 2009 4:28 PM

Jesus marimba! That was tough!

Late Christmas party last night. This is the first time I ever wanted to puke before the WOD. Too much liquor, not enough food = major hangover.

As Rx'd. 38:34

That WOD actually got rid of my hangover.

Comment #194 - Posted by: Rustypelican at December 19, 2009 4:28 PM

Scaled to 95# thrusters;
completed 5 rounds in 39 minutes...
Been doing CF for 3 weeks LOVE IT

Comment #195 - Posted by: Shep at December 19, 2009 4:29 PM

6'1/193/m/29

as rx'd 26:58

Comment #196 - Posted by: matt b grand cayman at December 19, 2009 4:38 PM

2' of snow, gym closed.
Sub'd "Nate."
Rx'd, American swings.
13 rds

Comment #197 - Posted by: Josh M/34/74"/195# at December 19, 2009 4:39 PM

as rx'd
goal was sub 20

19:34

Comment #198 - Posted by: Troy at December 19, 2009 4:40 PM

f/26/5'5"/140
scaled to 35 lbs
32 minutes
first day of CF... can't wait for tomorrow...

Comment #199 - Posted by: Erin at December 19, 2009 4:47 PM

m/38/210lbs/6'3"

As rx'd

33 min and felt every second of it!!!!

Comment #200 - Posted by: Andrew at December 19, 2009 4:49 PM

#43

would love to see this done in sub 12min, even scaled to 115 that is a wicked time. You should video that!

Comment #201 - Posted by: Troy at December 19, 2009 4:51 PM

M/150/43

115 thrusters
400 M (following 5 mi. run and 500 meter sprint swim)

14:10

Comment #202 - Posted by: mitch at December 19, 2009 4:52 PM

Erin- welcome! Good for you for scaling. Keep it up girl :) I'm at this almost a year and I still get excited thinking bout next day's WOD. Can't wait for tomorrow either.

PB- thanks bro. We finally have mats down- yes! The garage gym is almost done. Just need the rower and yes, a GHD.

in8girl- how is your shoulder today :(

Comment #203 - Posted by: StrongLilPony at December 19, 2009 5:01 PM

CrossFit Montclair great video!

Comment #204 - Posted by: Dan S. at December 19, 2009 5:03 PM

50kgs

24:07

Started as rx'd and dropped it twice before the 7th rep so I stopped the time and started completely over at 50kgs.

Comment #205 - Posted by: jpw m/40/6'0"/155 at December 19, 2009 5:04 PM

m.23.175

5 Rounds for time:
10 thrusters at 135
40 box jumps 12 inch

18:59

Comment #206 - Posted by: cass - CF Oshawa at December 19, 2009 5:07 PM

shoulders been pretty sore, had to scale back weight, an thrusters were broken up 10&5....
15 reps 135# thrusters
400m on treadmill
15 reps 115# thrusters
400m treadmill
15 reps 115# thrusters
400m treadmill
15 reps 95# thrusters
400m treadmill
15 reps 95# thrusters

Comment #207 - Posted by: Brent m/230/6'2/35 at December 19, 2009 5:19 PM

D
@ 29's
rows instead of runs
95# thrusters

1 3:05 (interrupted by response)

2 3:12
3 6:55
4 11:06
5 15:04 (4 straight)
+ 3:05

18:09 total time with interruption

Comment #208 - Posted by: waderpro at December 19, 2009 5:30 PM

5 rounds of:
115lb push press, 15 reps
1.5 pood Kettlebell swings 15 reps
24:50

Comment #209 - Posted by: Pete In Sun City at December 19, 2009 5:31 PM

CFWUx3 only 8,6,6 of deadhang underhand chin ups

**subbed 95# front squats..no clearance for load going over head yet and I am REALLY trying to listen to my PT through this shoulder recovery!!!

Runs outside in the crisp New England air this morning!

TIME: 16:47

Took on AMRAP 20 minutes of 5 push ups, 10 anchored sit ups, 15 double unders

strict arms close to body and chest to deck push ups.

25 rounds + 5 push ups

GETTIN' READY FOR SOME SNOW HERE IN CT!

Comment #210 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 19, 2009 5:32 PM

31/m/5'11"/205

As Rx'd

26:23

Comment #211 - Posted by: cheflin at December 19, 2009 5:33 PM

m/21/175

as rx'd

27:30

Comment #212 - Posted by: harry at December 19, 2009 5:34 PM

22:58
90# thrusters

Comment #213 - Posted by: I_M_sam at December 19, 2009 5:35 PM

22:30 scaled to 105# thrusters

Comment #214 - Posted by: ryan 6'/33/185 at December 19, 2009 5:53 PM

40/m/190
hurt back--had to scale

95lb thrusters

16:40

Comment #215 - Posted by: jackm at December 19, 2009 5:56 PM

As RX'ed

17:33

That was brutal.

I loved it =]

Comment #216 - Posted by: David Avila at December 19, 2009 5:58 PM

22:25 Scaled thrusters to 95lb.

Comment #217 - Posted by: John Catlettsburg, KY at December 19, 2009 6:08 PM

Majorly scaled. I ripped a callous (again) two days ago and couldn't hold the barbell well. 25# DB thrusters,
21:07
f/5'5"/27/177

Comment #218 - Posted by: Kelly at December 19, 2009 6:16 PM

due to wrist injury had to scale to
5 rounds of
115 lb back squat
run 400m

15:07

The people who did this as RX'd are badasses.. good job all.

Comment #219 - Posted by: rhn at December 19, 2009 6:31 PM

60 min bar circuit with 15# bar, 900 total reps, thrusters, squat cleans, sp, pp, pj, snatch

Comment #220 - Posted by: Mad Max at December 19, 2009 7:10 PM

24:42. 135-115-95-95-95

Comment #221 - Posted by: therozfather at December 19, 2009 7:21 PM

m/37/187/72"

35:13 as rx'd

Comment #222 - Posted by: VooDoo Medic at December 19, 2009 7:21 PM

42/M/6'/225#

95# barbell

25:00

Got a few comments from behind about how this workout is bad for your back. Funny how many people are worried about my back yet I know it's getting stronger by leaps and bounds everyday. They really should worry about those backs that have to support the big loads all the time.

I must say the GHD is the MVP in my garage gym and should be an early addition to every gym to avoid lower back problems.

Comment #223 - Posted by: Power_Puff_Boy at December 19, 2009 7:26 PM

45# dumbbells.
9mph pace.

After a long day at work/8 mi bike ride to gym.

18min.

Comment #224 - Posted by: blckorder at December 19, 2009 7:37 PM

25:55 8mph 75#

Never done that many thrusters before. Wanted to maintain form and speed. We should do this one once a month.

43, 5'11", 240

Comment #225 - Posted by: csweet at December 19, 2009 7:55 PM

m/46/150

rx'd

27:38

90% BW thrusters...felt em all day.

Thanks Coach G!

Comment #226 - Posted by: bo_D at December 19, 2009 8:11 PM

5 rounds:
15 135lb thruster (6,5,4 every round)
.25 mile run (treadmill, 10.0 every round)

all rounds about the same time

27:04 12/19/2009

Comment #227 - Posted by: johnathon in seattle 28/5'8/158 at December 19, 2009 8:31 PM

135/135/115/100/100

35 minutes, 30 seconds

My first day of doing this crossfit stuff. Brutal.

Comment #228 - Posted by: Aaron at December 19, 2009 8:53 PM

m/31/220

as RXd

25:15

Comment #229 - Posted by: Matthew at December 19, 2009 8:58 PM

Rx'd, but only 4 rounds. Those thrusters were heavy.

28:35

Extrapolated 5 round time: 35:40

Comment #230 - Posted by: BRICEJ m/23/164/5'8" at December 19, 2009 9:13 PM

10 thrusters
400m run

5 rounds took 18 min

27m/230/5'11"
had to scale

Comment #231 - Posted by: Daniel at December 19, 2009 9:36 PM

M/32/197/6'
Yeah, baby...this was a great wod. I get down in my garage too, and all my runs are 200m uphill then 200m backdown.

Rx'd

25:30

Avg HR 163
Max HR 177
Cal burn 427

Comment #232 - Posted by: Matt D. 32/6'/197 at December 19, 2009 9:37 PM

Playing 2 lacrosse games tomorrow, needed to save my legs.

Did CFOakland's WOD today - fun!

10 rounds for time:
5 pullups
10 pushups
3 Thrusters @115lb.

I scaled up to today's 135 on here for kicks. 13:44.

Amazing how much the thrusters take out of the pushups. I never break the pushups in Cindy to anything less than 10 but here I did 7/3 in round 7 and then 6/4 for 8,9,10. Ouch!

Comment #233 - Posted by: Benny1 M/40/74"/220 at December 19, 2009 9:40 PM

m/20/6'/189

had to make some substitutions as this hotel gym only had free weights up to 40.

5rounds

400m run on treadmill at 1.5% incline
40lb db thrusters 25 reps

23 minutes

Comment #234 - Posted by: Neill at December 19, 2009 9:42 PM

As rx'd

20:15

Brutal!

Comment #235 - Posted by: Karl Eagleman at December 19, 2009 10:09 PM

CFWUx2
33:30
6-5-4 Thrusters each rd

Comment #236 - Posted by: Doug at December 19, 2009 10:32 PM

First CF workout
25/M/5'10"/210
NAVY COrpsman
OLY Lift Background
Training for USN Dive School

135# Thrusters and .30 mi runs
5 Rounds
26:01

Comment #237 - Posted by: J at December 19, 2009 10:51 PM

15:30, 95 lb thrusters
PM, garage, 9 hours in car today back from Tahoe
Clean 1RM cooldown

Comment #238 - Posted by: Ajax at December 19, 2009 11:12 PM

M/25/152/5'7"

Subbed 400m Row for Run

One round at 135#
One round at 115#
Three rounds at 95#

Time: 27:15

I kept scaling because I wasn't moving fast enough for my taste and my form was less than stellar. I wanted to really get my heart rate up while maintaining decent form. I think I did that.

Comment #239 - Posted by: Ransom at December 20, 2009 12:13 AM

M/39/196

As Rx'd:27:18

Heavy thrusters sucked! Did 5 at a time all the way through.


7

Comment #240 - Posted by: Red 7 at December 20, 2009 12:58 AM

4 rounds
50kgs Thrusters x 15 reps
run 600 metres
41:25 this one was brutal need to practice thrusters my weakness is weights going overhead

Comment #241 - Posted by: Sot at December 20, 2009 2:05 AM

My first workout after about 10 days off due to really bad right shoulder tendonitis so I subbed pull ups for the thrusters

did 15 each set

26:10

Felt really good to get back into it...really good

Comment #242 - Posted by: Cleveland at December 20, 2009 2:29 AM

m/37/190

With 95# thrusters, 24:57.

Comment #243 - Posted by: stephen at December 20, 2009 4:54 AM

m/27/6'6"/210

Thrusters destroy my wrists, regardless of grips or grip adjustment. Wrists slowed me more than fatigue

26:45

Comment #244 - Posted by: Matt at December 20, 2009 6:32 AM

m/38/76/210

Unfortunately had to scale for time. 3 rds:

135#/115/115
500m rows

15:25

Comment #245 - Posted by: Chas at December 20, 2009 6:39 AM

just did this workout outside in 20 inches of snow. rx'ed- 37:37. 2/3 run in 20 inches and 1/3 on ice. thrusters were still the hardest part. run just was slow.

Comment #246 - Posted by: jk at December 20, 2009 7:05 AM

Yoga

Comment #247 - Posted by: tlav30 at December 20, 2009 7:25 AM

5 rounds 75 pound thrusters and 400 M runs

19:48

m.36.154

Comment #248 - Posted by: brett_from_wylie at December 20, 2009 7:38 AM

m/44/185

As rx'd 34:20

Brutal. Heavy shoulders just kill me. Was doing 1 or 2 reps sets in the middle.

Comment #249 - Posted by: morrowesq at December 20, 2009 7:38 AM

32/5'8"/175
as rx'd 31:00
1st 15 unbroken;
2nd rnd 13,2;
3rd rnd 5,5,5
4th rnd 3,3,3,3,3
5th rnd 8,7

Comment #250 - Posted by: Chris McLendon at December 20, 2009 8:22 AM

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

Five rounds for time of:
SUBBED 85 pound Thruster for 135, 15 reps
Run 400 meters as Rx'd

20:40

Almost perfect transition from the front squad part to the shoulder press, elbows up while in the front squad, elbows down halfway exploting all the way from the bottom of the thruster, Shoulder flexibility excersices and wrist flexibily exercises has greatly improve my performance, 1 year in a half a go, i couldn't do 5 x 50 pound thrusters, and didn't finished FRAN, after so long and last time finished Fran in about 20 MInutes, i am shoting for less than 4 munites next time Fran comes around. Great WOD

SANTI

Comment #251 - Posted by: santi at December 20, 2009 8:30 AM

CFWU- minus pu's

30lb. thrusters

18:03

Comment #252 - Posted by: ~VERVE~~~~~~~~ at December 20, 2009 8:30 AM

As rx'd, that was hard. First round of thrusters unbroken, then 10..5 for the rest.

25:15

Comment #253 - Posted by: Piff M/37/6'4"/215 at December 20, 2009 8:33 AM

31:21 - 115 lb. thrusters

Comment #254 - Posted by: SB at December 20, 2009 8:58 AM

Wicked Good Workout!!

29/M/210lbs

5 rounds 135 thruster as Rx'd
400m run as RX'd

21:43

Justin C
FOB Normandy, Iraq

Comment #255 - Posted by: justintime38 at December 20, 2009 9:07 AM

As Rx'd 23:08

Comment #256 - Posted by: Adam at December 20, 2009 9:37 AM

35:30 Had to break up the thrusters into 5s but got it, also had to hike up the stairs and across the gym to the treadmill, can't wait to get faster

Comment #257 - Posted by: GoBlue at December 20, 2009 9:49 AM

Very, very heavy thrusters, had to scale to pairs of two reps at a time to maintain form and avoid risk of injury. 400 m dash is the easy part. Did thrusters w/ 135# as rx'd. Took 53 minutes, age 49. Not sure if lighter weight and faster speed would have been better- anybody out there have suggestion on weight vs. speed?
btw- keep those beautiful xft female pics coming. Nothin wrong with perfection."

Comment #258 - Posted by: Bruce at December 20, 2009 10:43 AM

Warm Up: Non-virtual shoveling... (my driveway) and CF warmup.

Sub 95lb for thrusters. Run done on ice and snow (gotta love New England).

29:01

Comment #259 - Posted by: 25min2go M/6'3/185/37 at December 20, 2009 10:49 AM

Second ever WOD attempted...sub'd 95 for first set of thrusters to warmup. As Rx'd for everything else...29 min. Lost about 2 mins waiting on treadmill to get up to speed I think. Awesome workout as are most WODs! I'm getting hooked.

Comment #260 - Posted by: Mike at December 20, 2009 10:54 AM

Subbed 115# and 3 rounds

15:34

Comment #261 - Posted by: cory at December 20, 2009 10:59 AM

5 rounds
15 reps 65# thrusters (75# on first set)
1/4 mile treadmill run 1% incline
21:32

Comment #262 - Posted by: MattP at December 20, 2009 11:14 AM

CFWUx1x15

95# thrusters
subbed 25 DU for the run each rd

did DU then thrusters (out of order accidentally)

1:41/2:44/3:44/4:32/4:14 = 16:56 total

really felt like quitting in the middle of this - thrusters - so I didn't

Comment #263 - Posted by: Pete - Decatur, GA at December 20, 2009 11:20 AM

21:06 RXd. Need to work on running. Thrusters weren't bad.

Comment #264 - Posted by: CFunbroken at December 20, 2009 11:23 AM

130 lb thruster
run to corner and back
17:03.

Comment #265 - Posted by: Blutke at December 20, 2009 12:36 PM

scaled thrusters to 85#
otherwise as rx'd

29:57

Tough but fun.

Comment #266 - Posted by: Pat C m/6'/170/25 at December 20, 2009 12:54 PM

M/32/6'3"/201

As Rx'd: 22:52

Comment #267 - Posted by: Ben S at December 20, 2009 1:06 PM

As Rx'd:
29:47

ripped my hand on the last set of thrusters dang it. Thrusters were tough, running was nearly non-existent. These types of WODs always kill me. Anytime i do a heavier lift in addition to running i die out quickly

Comment #268 - Posted by: Eric Gohl 23/5'10/163 at December 20, 2009 1:10 PM

17:38 125# thrusters, ran on treadmill.

Comment #269 - Posted by: Jason at December 20, 2009 2:10 PM

32:47 with 80 row strokes.

Comment #270 - Posted by: Sherwood m/20/6'/205 at December 20, 2009 2:11 PM

4rft
105# Thrusters, 15 reps
400m run
25:00

Had to transition from weight room to track for runs.
I really feel this in the shoulders. This workout should really help my "Fran" time when that workout comes up again.

Comment #271 - Posted by: sdt at December 20, 2009 2:23 PM

34.45

Comment #272 - Posted by: Wade at December 20, 2009 2:34 PM

day later :)

JBox - 20:04 @ 75#
AMBox - 22:36 @ 55#
me - 20:05 @ 76#

it sucks so gooooood!

Comment #273 - Posted by: rickybobby at December 20, 2009 3:28 PM

day later...
JBox - 20:04 @ 75#
AMBox - 22:36 @ 55#
me - 20:05 @ 76#

it sucked sooooooo goooood!!

Comment #274 - Posted by: rickybobby at December 20, 2009 3:31 PM

48/M/185
sub'd
thrusters 65lbs

22:23

Comment #275 - Posted by: Zim at December 20, 2009 3:34 PM

I will do this one Monday. I just want to say that Xfit is unsurpassed. I am 33/5'11/180 and in the best shape of my life since I was playing soccer every day at age 19/20. My body destroys calories and sometimes I feel I can't catch up with its metabolism. Feel like a machine, especially during my 5k - 8k runs. Finish in a sprint every time. I tell as many people as possible that they should check out Xfit.com. Hope you all are having the same or similar experiences. Merry Christmas to all.

Comment #276 - Posted by: nathan at December 20, 2009 3:43 PM

m/22/195/6'1''
had to scale a bit

3 rounds 135 lb thrusters x10
then wrists were killing me, so final 2 rounds did back squat 10 x 225
runs on treadmill at 1.0 elevation, 11.0 MPH
22:34

Comment #277 - Posted by: ben at December 20, 2009 4:04 PM

Scaled, 115 lb.
22:07

Comment #278 - Posted by: Josh M/34/74"/195# at December 20, 2009 5:06 PM

Theresa: 28:08 @ 75# (66%of1RMthruster) was able to run the entire 5 rounds (yeah!) Hamstring markedly improved - nowhere close to 100% but running was definitly tolerable and not a slog.

Mark: to post later

Comment #279 - Posted by: Mark & Theresa at December 20, 2009 5:13 PM

C-
22:38

Comment #280 - Posted by: Jeff & Charity @ CFSnohomish at December 20, 2009 5:22 PM

As rxd (95# thrusters)for 3 rounds (ran out of time due to prior commitment)

17.58.90 for the 3 rounds (was hoping for a sub 25 for all 5 and think it was possible)

Comment #281 - Posted by: Amanda F/19/5'7/180 at December 20, 2009 5:43 PM

135 Thruster x 15, 10, 10, 10, 10 reps
400 m @ 10 mph, 8 mph, 7 mph, 8 mph, 9 mph

24 minutes

Comment #282 - Posted by: tlav30 at December 20, 2009 6:34 PM

Scaled to three rounds due to time constraints:

Three rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters treadmill, 2% incline@9.5mph

16:10

Comment #283 - Posted by: JrJordan at December 20, 2009 7:18 PM

30/m/71"/180# (where did 5 pounds go?)/Taji, Iraq

CFWU x3

34:07 as Rx'd

Tougher than it looked.

Comment #284 - Posted by: Archer6479 at December 20, 2009 7:28 PM

M/124/155 GregAwu

As rx'd (runs on treadmill) 34:03

Comment #285 - Posted by: Y. Zhou at December 20, 2009 8:19 PM

Subbed 115lbs: 27:03.

Comment #286 - Posted by: Xman at December 20, 2009 8:49 PM

106 lbs / 48 kg thrusters
3 rds
Approx 23'00"
1st run 1:59 - 1:53 - 1:54

Comment #287 - Posted by: James GS at December 20, 2009 9:15 PM

Five rounds for time of:
135# Thruster, 15 reps (subbed 95# Thruster)
Run 400 meters

24:09

Comment #288 - Posted by: Ironhorse at December 20, 2009 10:50 PM

Very tough WOD! Time = 24:10 95 lbs next go around ill try 115 lbs....

Comment #289 - Posted by: Devon JBB CF at December 20, 2009 11:18 PM

M/25/5/9"/185

5 RNDS of 15 135# thruster, 400m run

Time: 34:48

Whooo, that was a good one. Thruster will always work u like no other.

DO WORK!!!

Comment #290 - Posted by: BlackCatX-Fit at December 21, 2009 12:46 AM

As Rx'd: 24:15

Jeezy: 27:00 w/ 75 lbs thruster

Comment #291 - Posted by: thetimmy at December 21, 2009 3:30 AM

sub'd row for run
25:17

Comment #292 - Posted by: TomO/43/M/200 at December 21, 2009 4:27 AM

m/31/210
24:49
w/115# thrusters

Comment #293 - Posted by: rstrang at December 21, 2009 4:36 AM

as rx'd

25:07

Comment #294 - Posted by: joecam 35/M/185 at December 21, 2009 5:06 AM

95#

26:06

Aloha,

Jordan

Comment #295 - Posted by: Jordan...28/175 @ Holloman AFB at December 21, 2009 5:08 AM

29:30 with 40kg/90lb thrusters

Comment #296 - Posted by: BenG M29/5'10"/185 at December 21, 2009 6:05 AM

M52/5'5"/80kg

Subbed Rower for runs

Used 60 kg

24.40

Really hard work, more swearing in this WOD than in the rest of the years WOD's put together.

Ah! well it dosn't have to be fun to be fun.

Have a good one.

Neilfit

Crossfit Scotland @ Basix Gym

Comment #297 - Posted by: Neilfit at December 21, 2009 6:05 AM

All I can manage correctly is a 105 thruster, so I subbed with that.

19:09

Comment #298 - Posted by: tucks at December 21, 2009 6:36 AM

m/45/165

subbed 105 lb thruster

23:40

Comment #299 - Posted by: panger at December 21, 2009 6:43 AM

75/80/85/90/95 till failed then 85/
9.3/9.7/10.1/10.4/10.7 on treadmill

I agree with the earlier poster who said the 400m was the easy part. Had to break sets on all thrusters and at end was down to sets of 3. Going all the way down on the thrusters really takes it out of me. Once again, this reminded me of running lots of sets of sprints as I had to continually take a break to catch my breath.

44:45

Comment #300 - Posted by: matt m/46/65"/154lb at December 21, 2009 7:00 AM

95# thrusters; 1/4 mile runs. 5 of 'em.

Somewhere around 22 minutes (lots of time wasted walking across the gym and speeding up the treadmill...). Being slightly sick definitely didn't help... ended up dizzy and trembling in the shower. Hardest WOD for me in a while. Love it!

Comment #301 - Posted by: Slav 22/m/68"/150 at December 21, 2009 7:03 AM

M/43/185/6'

5 x [115lbx15 + 1/4 mile run] = 35 minutes

Comment #302 - Posted by: Jeff at December 21, 2009 7:03 AM

m/22/160

used 95 lb Thruster... weak I know, but my best form, 10 reps on last set

ran 3 x 400m's at 7-8mph on treadmill then about .10 on elliptical

13:30 (not bad for what I did)

Comment #303 - Posted by: Patrick Steele at December 21, 2009 7:33 AM

done on 12/20

30:29
15 @ 135#
2 min jump rope
15 @ 115#
2 min jump rope
10 @ 135# 5 @ 115#
2 min jump rope
5 @ 135# 5 @ 115# 5 @ 95#
2 min jump rope
5 @ 135# 5 @ 115# 5 @ 95#
2 min jump rope


Comment #304 - Posted by: Kiko at December 21, 2009 7:52 AM

m/25/179/5'11"
as rx'd 22:02

Comment #305 - Posted by: willhite at December 21, 2009 8:03 AM

As rx'd
23:49

Was a good heavy workout. What a difference 135# thrusters makes on that sort of WOD.

Comment #306 - Posted by: Augie73 at December 21, 2009 8:29 AM

Scaled down to 100lbs

19:30

Comment #307 - Posted by: Trac Nguyen M/28/148/5'7" at December 21, 2009 8:59 AM

M/53/205/5'11'

5 ROUNDS;
95# Thrusters 12 reps
.75 mile Stationary Bike..set 8

23 Min

Comment #308 - Posted by: Mike F at December 21, 2009 9:04 AM

Scaled to 95lbs, 24:55

Comment #309 - Posted by: Joe Casale/m/35yo/5'5"/170lbs at December 21, 2009 9:12 AM

60 lbs, 24 min

Comment #310 - Posted by: SailorDanMSU at December 21, 2009 10:05 AM

Wow. That was brutal...first 2 round @ 135lbs. last 3 rounds @ 115lbs. 36:07. Lots of time lost going from thrusters to treadmill. Lots more time lost because this workout was ridiculous.

Comment #311 - Posted by: jds at December 21, 2009 10:37 AM

28 Min. Scaled to 80lb dumdbells... but accidentally ran 800meters per round.

oops.. good work out though!

Comment #312 - Posted by: Jdude at December 21, 2009 12:44 PM

m/21/5'9"/171

27:04

Comment #313 - Posted by: JohnFahn at December 21, 2009 1:00 PM

20:40

Subbed pull-ups for thrusters since I'm doing shoulder press tomorrow.

M/24/5'11''/200

Comment #314 - Posted by: Kent at December 21, 2009 1:01 PM

Ok, w/ bands... I definately do not want any less load on the hip and its control @ the eccentric, which is where most people are weak-which is what bands and chains do. Make everyone have a PERFECT squat 1st, make sure they can OHS and leave the rest of the gimmicks out, bc 99% of people can't do either (fully) correct or with enough load.
Any monkey can 1/4 or 1/5 squat a ton of load-its not how strong you are @ the top, its strenght thru a range -which is why I love crossfit- that will make you better @ life.

Comment #315 - Posted by: Doc at December 21, 2009 2:07 PM

CFWU X 3

as rx'd: 24:45

Comment #316 - Posted by: Casey at December 21, 2009 2:14 PM

M/35/188/70

Scaled to 115 and 500m row,

5 weeks post op from misectomy.

21:28

Comment #317 - Posted by: Troy T at December 21, 2009 2:37 PM

m/30/6'/170

scaled to 100lbs

22:50

Comment #318 - Posted by: liggy at December 21, 2009 2:54 PM

65 lbs for thrusters
~30 minutes total

Comment #319 - Posted by: Scrape M/32/6'3/240 at December 21, 2009 3:02 PM

33:13 as rx'd

quads and delts smoked

Comment #320 - Posted by: AFRGR183 at December 21, 2009 3:27 PM

used 2x30# db's
15:13

wish i had more weight, but home for holidays. thought about doing 20 thrusters/round to compensate, until i started ... legs tired from 5k make-up yesterday.

Comment #321 - Posted by: Callum at December 21, 2009 4:01 PM

scaled

5 rounds
thrusters 15 reps 105lbs
run 400m


rounds 1-3 were 105 and 4-5 were 95lbs

18:29

Comment #322 - Posted by: Jorge Montesinos m/26/5"11/194 at December 21, 2009 4:42 PM

M/33/145lbs/5'5"

Thrusters with 115lbs. 135 a bit too much for correct form.
25:26

Comment #323 - Posted by: Brandon Burritt at December 21, 2009 5:22 PM

AM: 5x5 wk3 day1:
BSx5:
225-275-315-345-345-345-345
PC/Bench:
145/155,145/175,185/195,195/225,235row/245x3 225x2

PM: 5rnds of 135# Thx15/400m run

23:58 as rx'd on treadmill

3:14,4:02,5:36,5:58,5:07

Wow, I was very unhappy this was 5rnds not three. Rough, especially after the bad holiday diet.

later,
b
m/33/5'8-1/2"/169

Comment #324 - Posted by: brian p at December 21, 2009 5:30 PM

M/33/5'4"/142lbs
Used 115lbs on thruster
23:36

Comment #325 - Posted by: Matt Burritt at December 21, 2009 6:03 PM

Completed but watch reset probab around 20 mins or so

Comment #326 - Posted by: Rosie in Atl at December 21, 2009 6:08 PM

Five Rounds of:
12 x 95# Thrusters
Run 400m

19:40

Comment #327 - Posted by: Seader at December 21, 2009 6:27 PM

F/24/155

Sub'd 4 rnds, 65# thrusters

28:00

Knee's been bothering me lately, so decided to cut out the last round!

Comment #328 - Posted by: jess at December 21, 2009 8:17 PM

32:54 as Rx'd - brutal thruster

Comment #329 - Posted by: gary martins at December 21, 2009 8:33 PM

32:00 as rx'd

Comment #330 - Posted by: jhinds m/41/220 at December 21, 2009 9:36 PM

23min sub 400m run with 400m row. sub 115lb thrusters

Comment #331 - Posted by: glee at December 22, 2009 12:07 AM

As RX'd

19:15

400m runs on treadmill, had to run up a set of stairs to get to it.
Great workout! Felt like Fran....extended

Comment #332 - Posted by: jay m/25/5'10"/175 at December 22, 2009 2:33 AM

M/32/195

20.40

wanted to quit early; didn't

Comment #333 - Posted by: schaller at December 22, 2009 4:38 AM

41m/207#/75.5"

scaled

115# thrusters
2 min jump rope

3 rounds

21:07

Comment #334 - Posted by: Nashville Steve at December 22, 2009 4:43 AM

32/m/195

scaled to 95# thrusters

24:20

Comment #335 - Posted by: MWade at December 22, 2009 6:14 AM

95 lb thrusters; 400 m run.
Total time = 32:46

Comment #336 - Posted by: fosterww98 at December 22, 2009 6:22 AM

M/25/64kg/5'5

23:11

40kg + the bar (100lbs) thrusters.
400m
x 5.

Comment #337 - Posted by: Raj at December 22, 2009 7:12 AM

95#

18.35

Comment #338 - Posted by: KOA2 at December 22, 2009 7:42 AM

f/35yo/5'5"/130#

scaled to 85# thrusters
29:50

so sore now!

Comment #339 - Posted by: Cori at December 22, 2009 8:55 AM

Rx'd

18:58

Runs outside

Comment #340 - Posted by: amped 35/M/190/6' at December 22, 2009 9:09 AM

Rx'd

16:20

M/26/6'3"/220

Comment #341 - Posted by: Tom Alfsen at December 22, 2009 10:09 AM

as rx'd
35:50 I spent more time standing around trying to gather strength for thrusters than I did lifting or running

Comment #342 - Posted by: s2 at December 22, 2009 10:45 AM

34/m/210/6'5"

26:39

Comment #343 - Posted by: Corey at December 22, 2009 10:55 AM

34/m/185/5'10''
25:43
3X15 reps 115lbs
2X15 reps 105lbs
run on threadmill

Comment #344 - Posted by: RITMitisFD at December 22, 2009 11:17 AM

30:47 with 115 lbs.

Comment #345 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at December 22, 2009 11:39 AM

Did three rounds as rx'd due to time constraints.
Thrusters broken into sets of 5. Took just under 30 minutes.

Comment #346 - Posted by: clark at December 22, 2009 12:31 PM

five rounds

95 lb. thrusters, 15 reps
run 430m (indoor track)

28:09

Comment #347 - Posted by: cbecker at December 22, 2009 12:46 PM

m/31/5'9/170

115 lb. Thrusters, 15 Reps
400 m (treadmill)
3 rds: 18:14

Comment #348 - Posted by: Solway at December 22, 2009 1:10 PM

M/16/5' 9-1/2"/160lbs

5 rounds
95lb thrusters, 15 reps
400m run

18:20

Comment #349 - Posted by: Logan at December 22, 2009 1:20 PM

3 rounds 24.10,

6-4-3-2, 5-3-3-2-2, 4-2-3-2-2-1-1,
Diane yesterday didnt help..

Comment #350 - Posted by: Jon A at December 22, 2009 1:55 PM

5 rounds
115 thrusters

22:57

Comment #351 - Posted by: Lemmy m/33/6'2/180 at December 22, 2009 1:56 PM

12/22

Sub'd 95 on Thr:

35:55

Comment #352 - Posted by: tommykrackcorn at December 22, 2009 1:57 PM

as rx'd on 12/21: 34:50. This was a test of character, as I was ready to quit after the 2nd round.

Comment #353 - Posted by: guitarman29 at December 22, 2009 2:51 PM

Did one set thrusters at 135 lbs. and then scaled down to 115 lbs.

30/m/195/5'10

18:52

Comment #354 - Posted by: Jeremy Carter at December 22, 2009 3:11 PM

That's me doing the spotting. The seminar was great, and Louie was very impressed with the Crossfitters in attendance (so was I). I spent some time speaking with some of the attendees about how they can incorporate Louie's ideas into the Crossfit general model. I know it can be done, and anyone who does will benefit from it. I am really happy that Crossfit approached Louie and he agreed to work with them. The marriage will be of benefit to both parties.

Oh, and seeing the Crossfit women just about converted me from powerlifting... ;).

One more thing, yes, I co-own AtLarge, but we are a very different supplement company and anyone who sees the video of my talk at the seminar will see that I respect Crossfit's stance on both diet and supplementation and only have a very limited recommendation relative to supplementing for Crossfitters.

Chris

Comment #355 - Posted by: Chris Mason at December 22, 2009 4:00 PM

scaled to 105lb thrusters: 24:10

Drea scaled 44lb thrusters: 27:00

Comment #356 - Posted by: Jamie/m/175/5'11"/30 at December 22, 2009 5:11 PM

did thrusters with 100 lbs (ones available at the time) - 29:54

Comment #357 - Posted by: Go at December 22, 2009 6:05 PM

35yom / 206lbs

Pack, 5 rounds for time:
400M Run
70# Thruster, 15 reps

27:58

Took some time off, so this felt like more work than it should have. I think I'm a little dehydrated. Still, it felt good to be back. Runs were a little slow, but I maintained decent from on the thrusters.

Comment #358 - Posted by: Bphantom at December 22, 2009 7:19 PM

Rx'd
22:56

From start to finish, my back was screaming from heavy deads the day before. That said, I was pumped just to finish this one.

Comment #359 - Posted by: soccerman/CrossfitRenaissance/190/6'0 at December 22, 2009 9:59 PM

Just realized I reversed the order. It might have saved me some time since the runs are a strength

Comment #360 - Posted by: soccerman/CrossfitRenaissance/190/6'0 at December 22, 2009 10:47 PM

As rx'd

37:24

135# Thrusters were very heavy. Could only do three at the most at one time.

FIRST TIME MEETING PUKIE!!!! He introduced himself on the last 400m.

Comment #361 - Posted by: Jon/M/27/5'9/160 at December 23, 2009 9:18 AM

rx'd:34:49

Comment #362 - Posted by: Steeliekid 41 175 67" at December 23, 2009 11:24 AM

as rxd, at home, 26:54

Comment #363 - Posted by: Mad Max at December 23, 2009 11:34 PM

4 rounds
10 95# Thrusters
500 Meter Row

14:25

Comment #364 - Posted by: dyagg at December 24, 2009 6:01 AM

27:35

Comment #365 - Posted by: B Miller/m/5'9"/254 at December 24, 2009 7:57 AM

M/20/5'10/130

79 pound Dumbell thrusters
subbed 500 meter row for 400 meter run

34:26

Comment #366 - Posted by: Josh R at December 24, 2009 12:25 PM

26:32 95lbs thrusters, running outside in snow & slush

3 rounds:
piston pushdowns red band
dumbbell row to hip 40lbs

Comment #367 - Posted by: jc at December 24, 2009 12:42 PM

subbed 115lbs for the thrusters

28:34

Comment #368 - Posted by: Smithy m49/5'10"/165 at December 24, 2009 1:04 PM

scaled Thrusters to 50kg:

23.51

(transitioning time between run and thrusters = 9 x 30 secs = 4.30 mins)

Comment #369 - Posted by: Zeb G at December 24, 2009 2:29 PM

Jeff @ home
Subbed 500m rows
Used a rack for bar.
22:16

Comment #370 - Posted by: Jeff & Charity @ CF Snohomish at December 24, 2009 3:23 PM

Five rounds for time of:
135 pound Thruster, 15 reps SUB 85 pound Thruster
Run 400 meters SUB Life Fitness Bike

22:28

Comment #371 - Posted by: Louis Herrera 50 70" 181 at December 25, 2009 10:01 PM

subbed for 40k thruster. Sets (aprt form first broken in 10+5).

17:59mins.

I am toast

Comment #372 - Posted by: BarryT at December 26, 2009 5:03 AM

m/178cm/90kg/33y
90 pound thrusters
300 m laps
19:30

Comment #373 - Posted by: gepeto at December 26, 2009 6:59 AM

CFWU
as rx'd 41:30
M/48/193#/72"

Comment #374 - Posted by: RB at December 26, 2009 12:43 PM

as rx'd: 24:52

Comment #375 - Posted by: MikeyPaul/m/28/170/5'8" at December 26, 2009 5:24 PM

M/35/173 lbs - 115lbs @ 23' 18"

Comment #376 - Posted by: Eric at December 26, 2009 6:33 PM

scaled to 115#

25:53

sucked!!!

Comment #377 - Posted by: al deezy (32-m-155) at December 27, 2009 11:19 AM

CFWU x 3 (6 x #40)

Scaled to #105
Thrusters broken into sets of 5

36:37

Comment #378 - Posted by: F15E_WSO_M/47/6'/175 at December 27, 2009 11:58 AM

scaled to 115#

@ the sweatbox

29:40

Comment #379 - Posted by: N_Rahim 28/m/150# at December 27, 2009 12:29 PM

@thesweatbox

scaled to 115#

24:27

Comment #380 - Posted by: stinker |27.m.160#| at December 27, 2009 1:21 PM

m/36/5'9/176
CFWU-2. Reg. No Superman, Burgener or DU. Needed to catch up w/Bob on a Saturday.
30:20
Sore all over the next day. Quads, shoulders, triceps, neck.
Very slow on 1st couple run laps.
Thrusters mostly 5,4,3,3

Comment #381 - Posted by: jrm at December 27, 2009 5:26 PM

20:14 after a Max effort day.

deadlifts x 3 (455)
Incline x 3 (335)
Bulgarian x5 (55)
tricep presses

Comment #382 - Posted by: Nainoa at December 28, 2009 3:36 PM

20091228 1730hrs
WOD091219: 5rds for time of 15 Thrusters (60kg) and 400m runs
Started the rounds with the runs (most WODs are run first), otherwise as rx'd with runs in -12C snow/ice
28:47 = 4:23 + 6:19 + 6:34 + 5:52 + 5:37
That's some WOD! Did thrusters 5reps x 3, except the last round at 5-4-3-3

Comment #383 - Posted by: AlexR 29/m/94kg at December 28, 2009 8:06 PM

CFWU 3x10

Scaled Thrusters to 115lbs

24:50

Comment #384 - Posted by: Big-T (26yo/5'2"/155lbs) at December 29, 2009 8:45 AM

Scaled to 5 thrusters @135. 22:04

Comment #385 - Posted by: Maurkov at December 29, 2009 10:28 AM

Missed. Supposed to have done this on 12/24/09. It was Christmas Eve. Try to make up on a rest day in the future.

Comment #386 - Posted by: Miyagi 29/m/168# at December 29, 2009 6:35 PM

cfwux2
scaled thrusters to 95#
24:54

Comment #387 - Posted by: gluke at December 29, 2009 8:04 PM

M/25/5'9"/195

modified:

4 rounds:
10 135# thrusters
Run 400 meters

31:33

Comment #388 - Posted by: AST at December 29, 2009 9:34 PM

35/m/175

around 30min as rx,d

Comment #389 - Posted by: ffkwill at December 30, 2009 2:05 PM

started with 115lbs, but dropped down to 95 halfway through. could have done a consistent 105lbs.

TIME - 26:28

Comment #390 - Posted by: smithwick's at December 31, 2009 8:28 AM

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

Post rounds completed to comments.

7 rounds, 5 thrusters, 3 powercleans

Comment #391 - Posted by: Bama Jim - M/41/6'4"/210 at December 31, 2009 2:41 PM

34/M/170

Five rounds for time of:
85 pound Thruster, 15 reps
Run 400 meters (treadmill/0%)

15:37

Comment #392 - Posted by: Chad at January 1, 2010 3:48 PM

Completed five rounds for time of ? (forgot to start watch)
first 5 reps of thrusters with 135 (too heavy)
115 lbs Thrusters, 15 reps
Run 400 meters
note to self (start watch next time knuckle head)

Comment #393 - Posted by: Kevin at January 3, 2010 12:06 AM

As Rx'd, except used weights of:
95/95/85/80/75 - 34 mins

M/26

Comment #394 - Posted by: Joshua at January 3, 2010 4:02 PM

As Rx'd - 33:58

Wow, that was a hard one! Actually looked forward to the runs as a break from the heavy thrusters (and I hate running with a passion). Great WOD! It was really tough, but still doable.

Comment #395 - Posted by: John P. in Lake Stevens (M/39/6'2"/235) at January 3, 2010 6:19 PM

Scaled to 115# Thrusters. 20.56 of pain.

Comment #396 - Posted by: M. Honcho M/31/5'10/170 at January 5, 2010 6:08 PM

29/m/185

got to the gym and couldn't remember if it was 3 rds or 5 rds. because i'm human and lazy, i convinced myself it was 3 rds

3rds as rx'd: 12:52

Comment #397 - Posted by: MoGreene at January 8, 2010 12:06 PM

23.m.139.65"

as rx'd
*500m row/400m run
38:50(PR)

Comment #398 - Posted by: Francis Vu Nguyen at January 8, 2010 6:27 PM

scaled
left foot injury
95# thruster
32 24" step-ups holding 10# dumbbells
23:10

Comment #399 - Posted by: PB m/42/6'/155 at January 9, 2010 8:05 PM

44 yom 202 lbs.

95 lbs. thrusters
4 rounds

31:21

Comment #400 - Posted by: Speedster at January 10, 2010 10:09 AM

34 yom

subbed 115 for thrusters and runs on treadmill. 31:32. Used medicine ball for depth measurement

Comment #401 - Posted by: kgw at January 10, 2010 10:18 AM

As rx'd
33:30
Thought I was going to launch chow on 4th run.
First thruster did 11 in a row then broke sets.

Comment #402 - Posted by: chaps at January 12, 2010 7:20 AM

m/40/67″/180#

warm-up
3 rounds
10 double unders
5 box jumps (24″)
2 hspu
2 ring dips
10 ohs

WOD
5 rounds for time of 19:37
65# thruster x 15
400 meter run

Comment #403 - Posted by: Anthony Rubino at January 15, 2010 7:59 PM

5 rft
115# Squat Cleans, 15 reps
500m row

25:48

Comment #404 - Posted by: mcdontron at January 20, 2010 6:35 PM

85 lb. Thrusters x 75
Run 1.25 miles

27:30

Comment #405 - Posted by: TheROB at January 22, 2010 5:44 AM

30:40

Comment #406 - Posted by: TROY at January 23, 2010 10:41 AM

subbed push-ups for thrusters

10:48

Comment #407 - Posted by: Manchild at January 30, 2010 5:28 PM

37:10

as rx'd :)

Comment #408 - Posted by: Kirsten at March 17, 2010 11:56 AM

this was the first time i did this wod.

Used 95#.

26:28.

fast forward to today....07/11/2010. we'll see how much beter i;ve gotten.

Comment #409 - Posted by: Wyatt22 at July 10, 2010 6:19 PM

Crossfit Warmup followed by the WOD as RX'd. 42:59. Pretty lame as far as the standard I expect from myself. After the fourth round of thrusters, I was certain I was going down on the track haha! Had to slow it down some. Culmination of a 32-hour work weekend and probably not drinking enough water preceding the workout. Forgot the feeling thrusters give my lungs. Good stuff.

m/24/72"/181lbs

Comment #410 - Posted by: William Stull at July 12, 2010 8:04 AM

4 rounds
1st 2 85#, 2nd 2 65#

21:49

Comment #411 - Posted by: dcyn at April 6, 2011 7:25 AM
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