In this workout what is a good sub for rowing. I have no access to a rower. Any thoughts would be great.

that's a lot of certs! Congratulations to all of you!

50 Sumo-Deadlift High Pulls with a 45# bar are the "sub"

The rower has no worthy sub though...IMO

I ripped my palm open on yesterday's pullups. Any tips on helping it heal faster / stop burning?

looks brutal!!! but i like it! gotta work on things u hate right?

turbo, I just wash my hands a lot and put some bacitration on them.

Congrats to Nick and Jorge who did Cert 1 at BGI.

Good reps from CrossFit Affliction - Ft Lauderdale

-Steven

#3 Jeff

The 45# SDLHP x 50 (10 reps/100m) that JAMO said is good and also a 400m run. If all else fails, just do some front lateral raises and it you will do about the same amount of work...

Yuck....

just got an email from my glutes and hams threatening a coup as punishment for todays deadlifts and tomorrows comb of thruster and SDHP oh well so what if my post. chain goes on strike.

just got an email from my glutes and hams threatening a coup as punishment for todays deadlifts and tomorrows comb of thruster and SDHP oh well so what if my post. chain goes on strike.

Trying to figure out how to row with my teeth and do thrusters without holding the bar since my hands are torn apart!! Oh well 3,2,1 go.

how much weight should i use for the sdlhp for a male

I always sub kettlebell swings for rowing....no access to a rower either.

Pretty good timing...posted at halftime.

5 rounds for time of the couplet Row 500M/135# Thruster 7 Reps. A pull and a push, each coupled with a driving leg action. Nice.

Rowing in CF implies using a Concept 2 ergometer. A typical setting on the damper (that handle on the right side of the round thingy in the front of the rower) is usually set at 4, 4.5, or 5 for a 500M row. Legs-Back-Arms...Arms-Back-Legs. For really strong CF'ers this is really almost a 2500M row; it's just not gonna take some folks all that long to do 7 Thrusters.

Got a rower but not a C2? You have our sympathy. Really. No one has any idea what to do with a non-C2 rower. We'd all like to answer any of your questions...really, we would...but no one will be able to do so. Sorry.

Subs for rowing? The standard sub as noted above is a Sumo Deadlift High Pull with a 45# Oly bar. One SDHP/10M rowed. So 50 45# SDHP per round. Think about it...a pull with a leg drive. The only other exercise that couples a pull with a leg drive is a jumping PU. Now, if it's up to me there is simply no way I'm doing any kind of PU today after yesterday. Uh uh. No way.

What else? Every other sub is an attempt to approximate the metabolic hurt of rowing. You could certainly run. 400M run = 500M row. How about KB or DB swings? Probably 50 using 1 Pood (35# DB). Burpees? I'm thinkin' 25 or 30 per round.

135# Thrusters. This is a 45# Oly bar with a 45# plate on each side. 45 + 45 + 45 = 135. From the front rack position do a front squat, crease of the hip ending below the knee, and then a push press, weight ending above your head with some part of the ear visible in front of your ear. One. Do 7 per round. 135#? What's your 1RM push press? If it's 135# you will have to scale this. Think about a weight that's around your 5RM, or even a little less. I mean, you're reading a Newbie Chronicle...think safety, OK?

It's been a great month, some really cool WOD's. New stuff. Classic Crossfit stuff. I've enjoyed chatting with you and hope these have been helpful.

Now...3-2-1...Go.

Newbie Files in the filter...

Hell yeah! We had a great time! Met some awesome people and learned a lot about delivering the CF program! To cap off the great weekend I came home to a JETS loss!! YEAHHHHH

Oh how sweet is this WOD!!!!! 3 2 1 Go
Does anyone know why CF homepage does not include warm up techinques like other CF affiliates do on their sites?

I always enjoy weekday workouts that don't require a 45 minute warm-up! Thankful that the only pullups I'll be doing tomorrow will be during my "official crossfit warmup".
3, 2, 1... GO!!!

From MONDAY 091228- Snatch 1-1-1-1-1-1-1 reps
NOT AS RX'd

Tim: CFWUx3 including 45lb OHS (all sets of 15 reps)
Worked Snatch Technique and Burgener Drills- primarily used resources available on CFJ, as we have little Oly Lift Experience

After warm ups, worked with 45 lb bar for 7 sets and finished with 65-65-65 (last set barefoot- much, much more stable of a platform than Nike Frees)

Shara/30/F/68/140
CFWUx2 (down to 95 lbs assistance on dips and pull-ups on Gravitron)

Worked 10 sets of 45 lbs after about 20 minutes of technique work. Smoked. Can't wait to best yesterday's effort on the C2 tomorrow.

Cheers from BKK,
Tim

The West Palm Beach Cert was great. Fantastic Box. Our instructors were first class. I really liked Chuck, Jeff, Jenni, Mike, J Mac, and Justin. All spent as much time with us as possible and answered all questions well. They were really trying to help us and I believe that everyone in the group learned alot.
I learned the most about the importance of the mechanics and staying true to form. My legs still feel what 2 days of perfect form squat work should feel like.
If you are considering a Cert, I recommend it.

Big thanks to the trainers at the cert at BGI Crossfit had a blast and learned a lot. Crossfit continues to put out the best trainers and programing. Thanks again

Wow!! I'm a day behind the posted WOD's. Deadlifts and pull-ups tomorrow followed by SUMO's and Thrusters on Tuesday-no rower:). Gonna be a killer cycle I can tell. Looking forward to CF 101 with Coach in February at Ft. Leavenworth, KS.

I had the craziest and the most exciting time of my life at the Level 1 Certification in CrossFit Fort Hood! Thank you to Todd, Jon, Stephan, Miranda, Bobbi and Crystal! You were all amazing and inspiring trainers. The information presented on nutrition was very eye opening to me. I was one of those who thought I could just work extra hard and make up for the food I chose to eat - and get the same results. Each of the trainers played a huge role in the success of the two days. There isn't anything that I would suggest changing or altering. You all were fantastic and I can only hope to reach the same strengths and capabilities that you inspire! Thank you!

What a well - oiled machine! We just finished the cert at CF San Diego and our pic is already up! It was great meeting a bunch of new people who are all excited about what they are doing with CF. Trainers did a great job and made the cert very worthwhile.

damn... i can't hold anything. My hands are skinless. I'm gonna do it though!! I have to be carefull to let the bar rest om my palms and hold the rower with 3 fingers each hand.

my hands are not gonna like this. I ripped my skin on 7 places on hands and fingers. Gonna try to hold the rower thumbs and indexfingers. And let the bar rest on my palms with a false grip, i think.

btw, I did sundays wod in 36m28. I think i was about 3min doing DLs and 33min doing PUs. A LOT of broken sets of 3 or even 2 PUs.
Do you think I should have scaled it down? If it's meant to be a metcon...

what is the recommended weight for women?

Turbo,

yeah mine are ripped in five places from multiple workouts in a row involving muscle ups, pulls and DL. Disinfect, tape, and don't make excuses. know your pain brother

M/72"/195lbs
Completed in 17:30, had to scale the thrusters to 115 lbs.

#16 mighty joe
I was thinking the same thing with the KB sub. I only have 1 oly bar.
I figure about 100 reps would be 500m (2 minutes worth) but havn't tried this sub before.
What weight and rep do you use?

#6 Turbo- Put New Skin and/or Super Glue on it. Your nerve endings are exposed, covering them up with the super glue will act as an atrificial skin and help eliminate direct contact to the nerve endings and the MAJOR sensation which is equvialent to pain. This will not lessen nor slow down the process your body actually replacing the the now open area with actual skin, it just allows you to go about life while it does it.

Great videos today! Inspirational stuff, and just in time... 135# thrusters are no joke!

do you have to clean, or can you use a rack?

I just want to say thanks to the HQ staff for everything. We just hosted our first Level 1 out here at CF Virtuosity in Brooklyn. It was a blast. Joe Alexander, Boz and Jenn Hunter are amazing coaches and really put on a great show for everyone.

I just want to say thanks and tell anybody out there that is on the fence about taking a L1 cert to just do it. Can't wait to host another one.

I don't have access to a rowing machine but I do have a sit down cable rower. Bingo mentioned 50 KB/DB swings at about 35#. Would that same weight/rep sub work for the cable rower?

Todd, Jon, Joe, Rory, Stephan, and Miranda, Thank you! Thank you! Thank you! This weekends level 1 cert at Alamo CrossFit was absolutely through the roof. I can't tell you how many more tools I picked up or nuances I learned about not just my own form, but also what to look for in those I train. Again I will say thank you for myself and also for all those people who will be positively affected by what you taught me this weekend.

Turbo #4

Vaseline

M/30/5'10/150

TAKING 2 WEEKS OFF FROM WODs,

9 more days, I am about to just take less days, I feel re-charged. this is a monster COMBO workout! WOOO HOOO! Have fun!

SANTI

I attended a CrossFit Gymnastics cert with Jeff Tucker and Michelle Benedict. What an awesome weekend! I learned a lot and saw how much passion they have in helping people. We had a group of 20 people-- which was great. It seemed as though everyone immidiately felt comfortable due to the humor brought by Jeff and Michelle. I was also impressed with the attendees... everyone was very kind, willing to learn and willing to help others. Thanks for a great weekend to all who were there!

TURBO,

Don't do pull ups for 2 days, wear gloves if you can to protect your hands or until you develop your hands better, right now it might sucks but you going to get better, put rubber to the pull up bar that you are using or tape, the whole purpose of crossfit is to get better at life, not worst. I have had the same problem before and i finally figure out that I am not training to go to the Games or to compete against no one. in this business is you against you. so taking care of your self should be your number one priority. like the guy from Brand X say, Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous. with that in mind I hope you can recover better and have a nice day.

SANTI

Looks like another killer WOD. Looking forward to tomorrow morning, sort of.

Also, Deathdealer, what affiliate sites have good warm-ups Rx'd. I am also interested in learning what would be a good warm up. I tend to do the same thing for each WOD, but am sure there is something better.
Any suggestions for a general, or specific warm-up?
Thanks

Level 1 Cert at CFSD was phenomenal, The instructors were awesome. The people we admire and strive to be like are not only great athlete's but great people too! I have been CrossFitting for almost 2 years and still learned so much. Thanks to the entire instructor Staff!

Turbo - Soap, Water, New Skin, then rebuild calluses.

Awesome WOD, can't wait!

correction to my earlier post #31
should have been 50kb swings to the 500m row.
I was thinking of 1000m row and not trying to be a (internet) bada$$.

is there a rule in crossfit that you don't wear gloves? I would think that would be the best way to avoid ripping up your hands. Just my 2c.

#4 turbo

I was a gymnest for years. I always just used Preperation H and Tape for a good rip

sorry for my above post, I did a board search and realized that a large contingent of crossfitters frown upon using gloves. ignore my last comment.

San Diego Level 1 cert was outstanding. Thank you to the coaches Andrew, Nadia, Lisa , Jason, Jimmy, Brian, and Austin; and the crew from Crossfit San Diego. The information and practice this weekend has made me better already evidenced by a Fran PR.
Thank you to everyone who participated in this certification class.

I am stationed at a small combat outpost in Iraq and have struggled to find a suitable replacement for any WOD that has rows involved. Any suggestions?

26:54 scaled down to 125lbs. Had to sub SDHP on last round b/c both C2 rowers were taken by people who.... oh nevermind, mom always said "if you have nothing nice to say..."

Thanks Coach!

m/40/165

Scales Thrusters down to 95#

15:12

4th set of Thrusters broken, all others unbroken.

Ephesians 2:8-9

115 thruster...forgot watch
500M in approx 2 min ea

Hey guys completely new to crossfit so was wondering what the warmup entailed and whether it is essential. Gonna give the WOD a go later today but want to do some snatches first. Would this be advisable? Will post my time later. Cheers

rx'd 15:40
row faster

17:22 as Rx'd

Wooh! What a gasser!

M/35/72"/238

Traveling this week (Orlando all week), and the fitness center at the hotel sucks!
Substituted 2:00 lat rows for each 500m row, and 30# dumbbells (60# total) for the 135# barbell thrusters.

Total 11:25

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

Anyone out there doing Crossfit at the University of Michigan Ann Arbor? I just started grad school and could use a training partner.

Ooops...forgot to mention a woman's weight...typically 95# when the men use 135#...same scaling thoughts.

41/m/176cm/73kg

As rx'd

22:15

First official CF WOD on our new C2 rower (500m @ 1:55, 1:56, 1:54, 1:56, 1:57). After all those SDHPs I did in the past to sub for rowing, using the real machine feels great. I encourage every "@home" CrossFitter get yourself a C2 rower. You can break it in two parts in a matter of seconds and it doesn't take much storage space in your apartment. And it's not very noisy either. The people in the apartment above us use a treadmill which is annoyingly loud at night. And when you live in a part of the world where snow and ice make outdoor running unpleasant and dangerous for 4 or 5 month every year then using an indoor rower is so much more fun.

Having said that, now that I've done both SDHPs and real indoor rowing I must admit that 50 SDHPs at 45# feel like an adequate sub for a 500m row, in terms of workload.

I hope those heavy thrusters will do something good to my pitiful Fran time. Had to break them in 4/3 in every round and they took me more time than all the rowing combined.

23:05 as Rx'd (3/2/2 Thrusters)

18:29
had to sub 400m run for rows in third round because someone had taken the rower otherwise as rx'd

M/29/145lb/5'6"

19:22

subbed 4 reps/round for thrusters after i realized i 135lb was a wee bit ambitious and managed to crack myself in the jaw on attempted thruster number 5 in round 1. ouch.

They asked us to comment on the cert, and honestly it was fantastic. I expected to learn the movements on a much more detailed level, but the classroom instruction surprised me the most. All of the trainers are very easy to listen to, and more knowledgeable than I even expected. It was so much more than crossfit. Seeing the math and science behind it worked out, and listening to the physiology explained behind the movements gave me a deeper respect and understanding of the workouts I had already been doing.

Do not come to these certs if you're deconditioned! It's two days full of moving. In fact, make squats your new BFF.

as rx'd

14:19

as rx'd

18:41 Thrusters were 60lbs

This was a good one!

F/5'0"/108lbs/34

Re: rowing/C2
#26. You should hold the handle with your fingers, not your hands. The proper grip is a hook. Think of your fingers hooking around a pencil. Use a light grip. This will help your torn up palms and will also prevent soreness (from muscle tension) in your forearms.

Congrats to the West Palm L1 participants. Thanks to Todd at BGI for being a top notch host- Sanitizer always makes me laugh. To the staff, great work as always.

6'4"/200lb/24yo

18:12- subbed 50 SDHP for rows

I'm doin yesterdays wod today I couldn't get the time yesterday

Now this kicked butt, 11:30, keep driving that bar up. Great not having bumpers, less of a chance of dropping the weight. Stay with it ya'll, it only gets better.

Because of logistical reasons I had to do the following (all the thrusters then the cardio):

Thrusters: 135x7,115x7,95x7,95x7,95x7
Run 1.5 miles on treadmill.

Total time 31 minutes

M/34/165
subbed 115# thrusters
14:10

24.43 as rex'd

for all those with hand problems, hold damp tea bags, the tannins in the tea help...old gymnastics trick.

as rx'd
23:18

scaled to porch, subbed SDHPs, and i'm still slow

Five rounds for time of:
50 reps 45lb SDHP
4 reps 135lb thruster

23:06

Once again the HQ staff doesn't disappoint. I attended my 2nd Level 1 this past weekend at BGI with Chuck, Jenni, Justin, J-Mac, Mike G and Jeff Tincher...awesome once again. Great info, learned more this time around than the first. The curriculum and set-up have definitely changed since my last one and as soon as I cant get a slot in for my 3rd to really prep for my L2 im going again. Thanks again Chuck, you are a great speaker and never have a problem with answering questions during free time. Thanks.

OK Coach - way to trick me into thinking this was an easy day. Everyone - watch out for that last 200m of row - your deadlift muscles that you sit on will be screaming at you!

17:37 with 65 lb thrusters

5th day of CF WOD. Subbed Rows for SDHP 50 reps with 45# scalled thrusters to 115#
19:53

Crossfit Sri Ram Ashram
Love your post,Bingo. We study them to get a better general understanding of CF. Thank you.
Vijai Raj m/18/5'7/60kg
23:22 60kg Thrusters

Bachendra m/24/5'4/65kg
26:21 50kg Thrusters

Arvind m/19/5'7/63kg
21:12 50kg Thrusters

Recovering from man-flu

60,60,40,40,40 Thrusters

24:20 mins

bw 165

subbed 45lb dumbbells for 135 barbell

18:43

Subbed 50 SDLHPs for 500m row.

18:58

M/34/70/210

CFWU

Thrusters scaled to 100#.

Matt and I shared C2.

24:30

Wow..... after a weekend of indulgence both of us had food hangovers this morning!

As Rx'ed...

Hans - 14:37
Maria - 14:40

Brent - nothing wrong with looking out for body parts - seems to be ironic to me...working hard to improve our fitness, yet care so lil to protect the hands...oh boy i just ripped off 3 layers of skin - yeah buddy!

I'm a glove person and my wife appreciates me keeping my hands gentle.... probably see some blasts from this but just my humble opinion - keep all body parts in shape and taken care of - safety and care 1st.

15:38 as Rx'd

One arm dumbbell turkish getups
each arm, 1 rep
65
90
100
110
120
130

Overhead squat, 3 reps each set
135
155
155
175
185

Alamo CF L1 Cert: Phenomenal Instruction and Coaching. The CF HQ Staff was very professional and competent throughout the two day course. They made it very easy to check my ego at the door and show up as a dry sponge, ready to soak in everything they had to offer. After two years of training CF within my work community, I did not gather too much more from most of the lectures (all stuff you can read in the journals). What helped tremendously was the implementation, coaching, and peer criticism of the movements. I learned a few things and I corrected some mistakes that I've had probably since HS football, almost 20 years ago. As a lifetime athlete I'm always looking for solid advice to help me dominate whatever play, work, or competitive arena I may find myself in. Thanks for this opportunity CF! PR: I stepped foot in my first CF Affiliate Gym, did my first muscle up on my first attempt, learned that there is a swing in kip, and a few dozen other little things that will impact my WODs ridiculously crazy big. Thanks again.

Alamo CF L1 Cert: Phenomenal Instruction and Coaching. The CF HQ Staff was very professional and competent throughout the two day course. They made it very easy to check my ego at the door and show up as a dry sponge, ready to soak in everything they had to offer. After two years of training CF within my work community, I did not gather too much more from most of the lectures (all stuff you can read in the journals). What helped tremendously was the implementation, coaching, and peer criticism of the movements. I learned a few things and I corrected some mistakes that I've had probably since HS football, almost 20 years ago. As a lifetime athlete I'm always looking for solid advice to help me dominate whatever play, work, or competitive arena I may find myself in. Thanks for this opportunity CF! PR: I stepped foot in my first CF Affiliate Gym, did my first muscle up on my first attempt, learned that there is a swing in kip, and a few dozen other little things that will impact my WODs ridiculously crazy big. Thanks again.

7 p.m. CFE workout:
5-30 SECONDS
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD; 3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Warmed up with wall runs and some treadmill pull through sprint drills. Round 1- Treadmill, 1% incline, 17.5 kph; Round 2- 1% incline, 18.5 kph; Round 3- 1% incline, 19.5 kph. Felt great.

Shara- no CFE workout

fail.....lower back couldn't withstand SDHP. Made it through 2.5 rounds, but the lower back just couldn't handle it. I am ashamed.

32/m/6-1/265#

So I just have two questions.... The gym at my school doesn't have a rower and barbell in the same gym (we have two gyms). If I used two 70lb dumbells and did Db Thrusters would that do generally the same thing?

Also, what would be a good warmup/cooldown for this? Anyone have any suggestions?

Thanks! I'm looking forward to this workout today.

19min49 as Rx'd

as Rx'd --> 22:42
Not happy about that time, but what a workout.

Followed that up with some TRX / rope training. i've built my own $12 TRX out of rope and plastic handles and use it for all kinds of strange stuff, not the least of which is ring dips when Rx'd. I was reading the garage gym post in the Journal the other day and love the "Ten thing to do to get thrown out of your gym". I was thinking, if it's gold's gym, the gold's gym I go to add an 11th: bring in a 25 foot rope and tie it over the pull up / cable crossover machine. Then when you are done with that, tie the rope to a 45# plate or two and drag it behind you as you lunge around the Workout Class Studios leaving long black streaks that are virtually impossible to remove. Do this shirtless, while blasting your own tunes... I am just about to get my membership revoked. A trainer today said I'd be advised not to use my rope for safety. I replied "I know how to use it safely, would you like me to show you?" He of course declined.

5 RFT
45lb DB SDHP X 50
135lb Thruster X 7

R1 3.43
R2 4.35
R3 4.50
R4 5.17
R5 5.13

Total 23.40

Not happy, dropped out after 3 rounds. Pulled muscle in 1st round of thrusters and stuggled on for next 2. Didnt have C2 rower so sub'd SDHP.

Time for 3 rounds 15.50.
Ah well, tomorrow is another day
M/6'/178/23

23:46 as Rx'ed

subbed 120lb thrusters

18:20

19:40 - Gym. Short walk to stations. All rows were 1:57/500m less. Most reps in a row for thrusters with that weight. Think about moving rower next time. Rounds (including walk): (1:53,2:06)(1:59,1:36)(2:34,1:33)(2:27,1:39)(2:26,1:22)

A HUGE thank you to everyone at BGI and the HQ training staff for an amazing weekend at the L1 certification. It was filled great information, spot on training, way too many squats, and lots of laughter. The trainers were more than willing to answer any and all questions throughout the day and the community environment was great. You left with the feeling that you had known these people for years even after only just meeting them. If you are debating whether or not to take the cert, DO IT!

M/36/5'10"/175lb

16:11 as Rx'd

Thrusters were unbroken but the rowing left a lot to be desired. I spent a lot of time on the transitions too. I miss the group at Black and Gold CrossFit. Working out alone sucks. Anyone in the Newport, RI area that needs a workout partner let me know.

20:00

#81 GBolla & #44 Brent,

I agree 100% with GBolla. Handcare will differ for every person, depending on size/weight (pullups), how much someone sweats, etc.

I've tried everything...chalk, tape, filing calluses with a pumice stone in shower, gymnastics training pads.

The last 2 work the best for me. Rarely do I rip anymore since getting the pads 9 months ago. Some irritation with high rep pullups at the base of fingers but that goes away in <24 hours and I just file the calluses down next day.

Many will tear their hands at some point in CF. IMO there's no reason to let it continue, whether you need tape/weight gloves/vaseline to make it work. It's not cool to either have to forfeit workouts because of tears OR not be able to function properly at your day job due to tears.

Crossfit is a GPP program to help prepare you for the unknown. Does that mean we're not supposed to prepare for the known (ie...torn hands during pullups)?

M/43/6'1.5"/175#
20:20. As Rx'd except on a non-C2 rower.

Thrusters broken into rounds of 3 and 4.
Rows between 2:05 and 2:25 each. About 20 seconds of transition time between stations.

Great workout, I loved it.

18:49 with 60# thrusters.

m/39/200/70"

CFE:
C2 3*1000m w/ :90 rest

3:55
3:54
3:51

M/44/178
As Rx'd - 19:50
C2 on D4
Thrusters 135# - 7 1st round, then broken 4,3 for remaining
Note to self - next time should probably drop weight to 115#-125# and not break up thrusters.

Just a shout out to all the trainers at the Ft. Hood Level l cert...you were all amazing! I went expecting it to be great because I'm already committed to everything CrossFit and what it can do for people, but you guys knocked it out of the park. Your passion, patience, expertise and professionalism were way beyond expectation and completely contagious. Thanks for an experience I hope to share with each one of my clients!

5 RFT
45lb DB SDHP X 50
135lb Thruster X 7

2:30 fastest
6:12 slowest...

TOTAL TIME: 25:26

couldnt catch my breath and my lower back killed me :( have to get fitter!!

20:00 min

subbed 25 # db's for thrusters.

50 SDLHR w/ 15lb dumbbells
115 lb thrusters
15min

75#
18:35

For anyone wondering about a warm-up, the official Crossfit workout is under the FAQ (Bingo mentioned this before, but in the midst of all the comments it might be hard to notice). It's 3 rounds of Samson Stretch (hold for 15 seconds, alternating sides), 15 overhead squats with a broom handle, 15 situps, 15 back extensions, 15 pullups, and 15 dips. Make sure to check the FAQ in case I missed anything.

And like many of the people on here, the calluses on my hands really started acting up during yesterdays workout. One technique I found online (as prevention of tearing up your hands) was to soak your hands in warm water and to gently scrape off some of the dead skin from the calluses. This will help keep your calluses flat and avoid pinching them (leading to tears) while you work out. Hope this helps.

I am completely destroyed after todays WOD. What a killer!!!

I attended the Level 1 cert at Alamo CrossFit. Had an amazing time and learned A LOT! Huge thanks to Alamo CrossFit for hosting. And hats off to the HQ trainers Todd, Rory, Jon, Joe, Stephan and Miranda who are all incredibly knowledgable and fun to be around. I can't wait to have the opportunity to spread what I learned.

My only recommendation would be to not only rotate trainers but possibly rotate the mix of the student groups from day one to day two. In otherwords, have a different group number on your name tag for the second day. This way you get exposed to more people and opportunities to learn more and different coaching cues and corrections. Other than that I think the certification was perfectly run. Thanks!

M/31/189cm/112kg

Row 1:45, 1:50, 1:56, 1:57, 2:06
30s rest between
Thrusters (60kg) 0:20, 0:35, 0:30, 0:45, 1:20 (broken 4/3)

Tot time: 16,44

34/m/210/6'5"

17:36

17:00 had to walk accross gym from rower to thrusters. 135# Thrusters.

F/20/5'8"/140

Not sure of time b/c of how far apart rowing machine and weight room is at my gym, but about 1:55-2:15 per 500m and used 50lbs. for thrusters.

Great wod!

CFWU~ squats, GHD back extensions/sit ups, left out pull ups and push ups on purpose, added in 100 double unders

bicep tendon feeling OK to good, lats and surrounding back muscles are not screaming at me so I took on today's 5 rounds of love.

Row 500m
95# thrusters, 7 reps

5 rounds for time: 18:03

Since my globo gym doesn't have a rowing machine, I have to supplement rows with kettlebell swings. Any ideas on weight and number of swings for a good replacement?

Thanks,

Carole and I, for various reasons, decided not to do the WOD, as Rx'ed today. Both were pretty trashed from yesterday's, and all that griping got my right elbow tendonitis going again. So, in keeping with the theme today, we did a couple 500m rows and then some front squats.

Carole
F/51/5'6"/130
5X5 front squats:
65-75-85-95-100

Kevin
M/50/5'11"/168
5X3 front squats:
135-155-165-175-185(1)

I did some messing around, in warm-up, with a one armed snatch, because of the elbow tendonitis, and got 75#. Never tried that before. Was really fun.

@turbo

when i ripped my hands open in the past, i put some neosporene on it and that eases the pain quite a bit - then I put a bandaid over the open wound and that lets me use my hands pretty freely

looking forward to this WOD

As Rx'd:
16:28

Thrusters unbroken, rowing splits at about 2:00 each. Really felt like i slowed down on the rowing towards the end though.

Bingo, you´re my hero. I usually understand all the descriptions given but I do get that newb. to CF really enjoy them. Remember how struggling it was in the beginning!

Does anyone know a good place to buy a weight vest?

24:15

sub'd bike for rows and 95# thrusters. I need to get in shape. Just starting out here.

m/5'10/200/39

As Rx'ed. #135 seemed really heavy..
30:16

Fastest rd was rd1:5:13

23:13 as RXed

Mark R. @ 87, you can absolutely do dumbell thrusters. I'd venture to say that it will be an even tougher workout for you.

M/35/175

Awesome WOD! Sub'd SDLHP at 50 reps for rowing. 135# felt good, but got real heavy the last 7!

17:38

damper at 5
18:55

Nasty!
115 lbs thrusters, in 26 min, 16 sec
26 y.o. m 185 lbs

m/47/177
Rx'd 16:40 thrusters unbroken.

As Rx'd 24:50

500m Row (subbed 50 SDHPs)
Thrusters (scaled to 115 lbs)

Time: 18:35

Arms are DONE. Worried about tomorrow...

13:36

110lbs thrusters which felt too easy until last round. Next time raise the weight

3 rounds:
overhead squats 85lbs
Saxon side bends 12lbs

As Rxd

17:34

5rft
7x Thrusters 115#
Row 500m

22:35

Had to transition from weight room to the C2 rower which was on the track. Someone took the other C2 rower which was closer to the weight room. Oh well..

M/30/200/71

Didn't feel like going to Y for rowing so worked out of the garage. Just getting the hand of double unders so found this oldie but goodie in the archives.

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

19:08

RX'ed Time 20:55
PR for me with weight for thrusters 135# of my 155# body weight.

26/m/5'11"/215ish
15:04 rx'd...1st row 1:36 last 1:58...thrusters unbroken except for last round

28 minutes
started with 115 lb thrusters and ended up at 75 lb.

Also subbed sdhp's for rowing except for round one.

M/19/165/5'8"

What was great about this workout as a newcomer was that I was able to do it as prescribed for once. What was bad about this workout was that I couldn't feel my shoulders afterwards.

22:30 as rx'd.

Can someone please fill me in on the proper warm-up to do. Is it always the same or does it change
I posted this the other day but got no responses
Thanks

Just saw the picture from yesterday. Congrats on the wedding Ashley, the dress is beautiful and your back looks great in it.

For the calluses, I bought a shaver at Walgreen's that has a shaver at one end and a file at the other. Every week or so, I shave them down and then file them 'smooth.' I've only had 1 rip and I think it was due to fogetting to keep up with the trimming. My wife appreciates it too.

Can't wait to tackle this tonight, but the rower and rack are in different rooms, so I'm sure the time won't be so good, as Tony Montana says, "Das ok, she'll love me again"

scaled to 95lb thruster 16:48
2:46, 3:29, 3:13, 3:20, 3:48

Male 43 6' 205lb 15:31 rx. great wod!!

31yo/M/6'4"/223#

I only had 1 goal going into this WOD…DO NOT LET 20 MINS CATCH ME!!! Big fail!

I thrusted my last rep at 19:56 and didn’t make the f’ing lock out…then it took me almost a full minute to squat clean it and thrust it back up. Also, should have rowed faster…only had 2 rows under 2 mins and that isn’t acceptable anymore.

As Rx 20:52

18:34

Pack scaling:
5 rounds
500m row
75# thrusters x 4

17:14

23:00 as RX'ed
had to wait for some rowers so time could have been a min of two faster.

26:10 as rx'd
Not happy with my time, but still a great wo.

Row 5k = 20:19

115 pound thrusters

try 120 lbs next time

17:38

45kg dan 15:10 james 22:50 I think

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

time 21:47

Real happy with the workout. I kept it at a 321go all the way.
Sumos first round solid 30rerps in a row,broke into 10's and 2 rounds the last 10 were broke to 5's. Last round sets of 10. Forearmes were the pain.

Thrusters heavy and breathy. I'd do a thruster take 2 breaths and go again. Rounds were 4/3, 3/2/2, 3/2/2,3/2/2(I thing) last round 3/4.

Warmup 30situps 45lbs plate overhead, Camille pushups.

16:58 as Rx'd. Heart rate 168

16:58 as Rx'd. Heart rate 168

#144,
See post #113. But IMO, a good warm up is exactly that. A set of exercises, stretches, or movements that will "warm you up". A good warm up should increase the heart rate until you begin to sweat, and loosen up the joints. I think it's up to the individual CFer to determine what is good for them.
For example...my warm up includes the CFWUx3 rounds (as described in post #113), followed by a 5:00 row, and some "corrective exercises" that hopefully will help me achieve a satisfactory snatch. I may also focus on some oly lifts with very little weight, to focus on form.

As rxd: 14:51...cheeky on the old hands, fully taped up for the event
Wardy

Read it and weep fish lips..... get ready for some killer chippers during the conference.... Wardy

95# thrusters
45# sdhp the two first rounds then my lower back screamed hateful things at me and I subbed the last three rounds with 400 m running on a crosstrainer.

15:22

14:00 min

115lb thrusters

I did the thrusters but had to use elliptical machine as no rower in my gym.

Level 12 on elliptical for 5 mins per round.

Legs a burning.

Total time about 30 min.

as rxd
14 04

Little argument here.
Body said no way, too sore, rest.
Mind said awesome WOD, cant skip, must do.
Compromised and scaled:
45# SDLHP 35 reps
95# Thrusters 5 reps
5 rounds: 12 minutes

Laura f/47/5'7/150

as rx'd-12:40

as rx'd 20:36
rd1 1:58/2:50
rd2 2:08/2:03
rd3 2:08/1:53
rd4 2:13/1:43
rd5 2:11/1:26

Thrusters become easier as the set wore on. I think it was because my legs and back were stiff and sore from yesterday.

Flew back from Honolulu last night and drove straight home to do the WOD. Only 3 hours sleep in the last 24 and one heck of a lot of sitting.

Was surprised to have my MRI results waiting for me when I got home. Going to the doctor today to get them interpreted. However, it is something about a posterior labrum nondisplaced tear and a 3mm posterior paralabral cyst. And for good measure a type II distal acromion morphology with moderate lateral downsloping. Also a mild supraspinatus and infraspinatus tendinosis with no rotator cuff tear.

m/38/250

1/4 mile on elliptical level 5
115 lb thrusters x 7
x 5 12:48
kick my butt, good work out

plan on doing more cardio later/

first 3 sets 10 min as rx'd
next two sets 10 min as rx'd

could have went harder

13:29 as rx'd

as Rx'd (for woman, 95# Thrusters)

18:08

m/5'8"/190
17:40
500m Row
115lb thrusters
5 Rounds

115 thrusters

16:31

50% day
Run 200M, 70lb thrusters, 5 rds

8:53

Just a wee bit too much pulled pork and gin yesterday; fun though. Zeus-bless Jim D. I can't believe you can even walk, let alone do the WOD as rx'd while suffering with that many latin phrases!

I would like to thank Chuck, Jeff, Jenni, Mike G, J- Mac, Justin and everyone @ the BGI L1 cert this weekend for putting up with me & my hyperactivity. And a huge thanks to that one dude (sorry, I'm bad with names) that helped me out when I got that massive cramp in my quad after we stood up from the 2nd lecture. I wouldn't have been able to knock-out Fran without man! Finally.. Big ups to Team Travel Lodge and our 1st place in the team WOD. The entire weekend was great.

3rds cfwu

50-40# seated cable rows
7-115# thrusters
5 times

time:14:55

Did 3 rounds instead of 5.
Did 62 lbs instead of 135.
Did it in 13:42.

Next time I'll do 4 rounds of the same thing. Once I can do 5 rounds I'll increase the weight.
M/36/58/140

As rx'd

16:47
Did 115lbs thruster.

This one was Puking Hard. Its gonna leave a mark tomorrow!

M/38/5'7"/140lbs

25 mins as rxed

wish i had done it faster
with less wt maybe. Doing the thrusters safely slowed me down.

Newer here - m/48/168/71"

115 pound thrusters for first 3 rounds - then had to switch to 95 pounds cause I was not going to be able to finish at the 115.

Did the 45 Pound SDHP. THAT WAS REALLY TOUGH - no c2 rower at gym (Is doing this with rower harder???)

24:30 - in 2 months hope to do under 20 min

kicked my butt

Finished with 3 sets of 10 overhead squats (25 pound bar) and 3 sets of 15 air squats - - to practice form.

I use my workout gloves and do not intend to stop - unless there is a logical reason. Do i get some slack for my relatively old age??? lol

thanks

Rx'd 15:19. Nice way to "celebrate" coming off of what will be my monthly 4-day rest cycle.

Deliberately pushed the pace on the rows rather than going for even pace. Paid the price and probably ended up going slower than I otherwise would have, but I am trying to force the issue a little bit with rowing this winter.

Buy in: speed lifting day, 5 rounds of 2 front squat 95 lbs to 11" box, 2 push jerk 95 lbs. Made a good warmup for the thrusters.

M/40/5'6"/188

As prescribed...

20:37

I used to hate thrusters... now I only loathe them. Huge difference in execution once I decided to "explode" under the bar rather than front squat it with a little extra speed. If the bar tries to leap out of my hands at the end, it counts as a rep. Nice workout!

M/33/200
1st rd 135 thrusters, 115 after that.
500m rows on C2 as rx'd
Time: 14:23

As RX'd

18:13

It was awful. In that way that only CrossFit Can be.

M/40/5'6"/188

As prescribed...

20:37

I used to hate thrusters... now I only loathe them. Huge difference in execution once I decided to "explode" under the bar rather than front squat it with a little extra speed. If the bar tries to leap out of my hands at the end, it counts as a rep. Nice workout!

Awesome cert class this weekend at BGI! Thank you to everyone for a very enjoyable and productive weekend. Good times, good people. . .seems to be the standard in the crossfit community.

17:13 as Rx'd, with a 25s transition time and flight of stairs

As rx'd: 16.10. Awesome WOD.

M/23/155/5'7"

Rx'd 17:57

That was hard, i hate heavy thrusters

Had to scale the weight to 105. Right shoulder a bit stiff.

5 rounds 15:27

#144 Anything that warms you up is OK. But why not be productive and do some good body weight movements. Of course if the WOD is pull up based you can skip these in WU. As you find weaknesses add exercises into your WU. I need to start working toward HSPU and additional squats in my warmup. I also spend alot of time stretching the shoulders.

The 180-225 body weight movements in the basic CFWU is more work than many do in an entire 30-60 minute workout.

M/42/170/5'10

Had to scale it back a bit with the thrusters. Shoulders/Glutes were sore and wanted to keep good form on thrusters without resting. I made the mistake of trying to impress my boot camp class yesterday with my handstand push ups while everyone else was doing pu's with legs on a platform.

500m row w/ 7 #95lb thrusters times 5
18:13

wore a HR monitor, HR during row ave 165, Thrusters 175

31:45 115# 50 shpdl 45#

M/30/218lbs

16:05

Sub thrusters at 100lbs.

otherwise as rx'd

I'm getting close to doing actual WOD's without subs and lighter weights. I'm also doing CFE workouts at night. Get these lbs off of me! :)

as rx'd 15.27

#165 Andy Peo - good result for globo gym :)

Jen did Puppy scale today.

3 rounds for time:

SDHPs using 10# dumbells, 50 reps
45# thrusters, 7 reps

Time: 9:18.

There was a young man called Bingo
Who clarified the CrossFit lingo
For twenty-four days
He sketched out the ways
That newbies could say '3-2-1...Go'

Thanks, old bean.

M/20/6'1"/170

as rx'd: 23:19

had to walk a ways between the rower and the weight room but that's no excuse.

320m run for row (no snow!); 35kg thrusters; 5 rounds.
12:26, and on the waiting list for Club Pukie.

Smolov Squat Program
m/52/217

I modded it up a bit and did SDHPs instead of the rows. 12:02. Then about a half hour after that I trained for the Firefighter Combat Challenge for about 45 minutes. Butt kicker!

28:55
kill me

m/20/5'9"/170

as rx: 17:54

23:15

Had to scale the thrusters to 110 lbs.
Legs felt very heavy on the way up the stairs out of the gym.
Liking Crossfit alot.

28:06

23:46

sdhp for row
95# thrusters

should have gone heavier on thrusters

as Rx'd

29:19

had to wait about 4:00 for the barbell during the first set.

First ever crossfit wod today and really enjoyed it. Droppped thrusters to 55kg (122#) as i have a shoulder injury. Kept all rows about 1:45 and finished in 11:45. Looking at other times my time seems a little unrealistic. Is it likely i have done something wrong or is this feasible?

Rowing is so awesome for the body! This workout looks hard but I want to try!! I don't have access to this at my gym? What do you recommend?
Thanks for sharing :)

Jen

11:53 w/115# and 45# SDHP subs and 3 sets
Kelli 9:54 w/65# and 20#

M/38/5'6"/185

SDHP#45X50
135# Thrusters x7
20:25

used SDHP for row

thrusters at 121# (couldn't get deep enough with full weight)

time 18:45

must work up to that 135# ready for heavy fran. Hope it will come with practice.

19:55
sub 115# thrusters

m/38/76/210

17:05 as rx'd

34 yom 225 bwt

wod w/ subs
5 rds of:
50 sdhp 45lb bar
7 135lb thrusters
time: 15:28

25 min. Thrusters were 100. Yes, I suck.

Was at 13:26 when a worker from the Y came up and told me I coundnt do thrusters next to the rower because it was a safty issue. The kicker is I was the only one around.

115 # thrusters
50 sdhp 45lb bar
5 rounds
just over 30min(not near my Journal at the time of post)

My back is now completely trashed...cant wait for tommorrows WOD!

32/m/6'/190

M/40/195

As RX'd
15:59

As Rx'd

16:10

5 rounds for time:
-50 squats with 27# backpack
-50 upright row with 27# backpack
-7 Thrusters with 27# backpack

18:49

don't have a bar, dont have legit weights, so gotta be creative, and college work isn't helping

male, 37 y/o, 149#, 68"

modified wod
105# thruster
25 sdhp
time: 15:41

15:52 as RX'd

Did thrusters unbroken, but the rows really killed me in the final 2 sets

m/31/220

13:49

23:36

Subbed:

5 rounds
50x SDHP 21kg
7 Thrusters 41kg

Also had to add and remove weights from the bar each round, so that increased the time unfortunately.

as rx'd 19:40

17:03, as rx'd

All thursters unbroken...took my time getting on/off the rower.

20:01 - 95lb set 1 then 65 set 2-5 and awesome critique by Mike Livergood, Level 1 certified coach in Bellevue Nebraska.

SWOD: front squat: 5x60, 5x70, 5x80, 4x90,
press: 5x40, 5x50, 4x60, 2x60

DWOD: subbed 400m run, 20.57 (thrusters where done in sets of 5-2 in all rounds)

Back from skiing on Saturday and ice climbing on Sunday.

Is it bad to be nervous before a workout? This is going to be full of hurt......I'll let ya know how much in a lil' while.....

Did yesterdays WOD, but scaled.

Sarah

DL 30 kg
PU 25, 20, 15, 10, 5
13.36

Johnny Mac
DL 44kg
Same PU
10.55

What a killer. Hands are shot and bleeding.. Can't imagine how bad if I'd done as Rx'd. Off for some bedadine.

95# thrusters, otherwise as Rx

220lbs/6ft/49years/xfit since 0809

25:00, includes putting boots on and off and going up and down stairs from the hayloft to the barn floor

At home, as rxd, 15:50

Rx'd.
15:21

18:46

5 rounds
500 m rowing
40lb thrusters (it didn't feel like a wussy weight to my beginner butt and i had a little trouble bringing the weight back down the stairs from the second floor of the gym afterwards cause i thought my legs would collapse!)

As RX'D
29:17

m/24/5'10"/160

thrusters @ 115#
rx'd row

15:50

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; (75# OHS, GHDSU, hip ext., strict pull-ups, ring drips), 1x15; 17 ROM exercises.

As Rx: 16:49.

C/D: static stretching.

All these answers to Turbo's question (hurt/ ripped hands) lack logic and basic science. I understand that people are trying to "help". However, telling him to walk under a tree with a rainsuit while singing "Kumbaya", all because someone told your cousin's friend's daughter-in-law's baby daddy's grandma's sister's adopted son's dog sitter; who used to be a rock climber, is NOT information that is validated with any substancial evidence to it actually being true. Yes, the placebo effect is still an effect, but sugar pills cure NOTHING and just because it makes YOU feel better doesn't mean it will work universally.

For an actual data/ logic/ science based answer look at my earlier post (#32). Basically super glue and/or new skin so that it will act as a protective layer to your nerve endings.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3 115lbs x 2-2
Row 500M HS Wall run 6 reps

As rx’d: 22:48
Foam roll after

Subbed 400 M Run for 500 M Row

20:41

m/16/6'/155

Sub 800 meter run for rowing
107# thrusters

5 rounds at 32:54

Shawn 13:42 scaled 95lb thruster, shoulder is really bothering me

Kyle 19:09 Rx (my training partner)

Julia 15:34 55lb thruster (my wife)

www.crossfitjulia.com
Louisville, CO

I have tendinitis in my shoulder what are some exercises I can do instead of the overhead stuff? Or should I just avoid it all together?

33/m/165

did 3 rounds of 50 sdlhp and 135lbs thrusters

17:40

Attended the First CrossFit Coaches Prep Course in San Diego over the weekend. It was nothing short of Awesome! The instruction and insight from the HQ instructors as well as the other affiliate owners/attendees on training, programming and class management will be a great addition to what we are already doing at our box. I highly recommend it!

As rx'd

17:34

Awesome WOD

I had to cut this one short today.

3 rounds in 14:42

Subbed SDHP instead of rowing.

13:23

5 rounds
50 SDHP with 45lbs
7 thrusters with 135lbs

Happy with time. Thrusters unbroken all rounds.

25/m/167

wow this one killed me.
actually yesterday killed me. My low back is just tight like a rock today. Made the core stability on the thrusters quite difficult.

As rx'd
19:54

Was thinking around 14-15 min, but I just didn't have it today.

Great WOD.

Scaled thrusters to 100# all sets unbroken, 18:01
32/m/5'8''/174

18:20 as RX'd

40:00 minutes on eliptical, then thrusters with 25lb dumbbells. 5X7

50 reps 45# oly bar sdlhp's sub for rowing
7 reps 95# thrusters
26:13- bit of a slog.

5 rds of:
50 sdhp 55lb Kettle bell
7 135lb thrusters

Sam
20:29

Hayden
19:13

Third round... sub 135's were sub'ed for 115.
Amen... have a nice day.

Fort Hood Cert Level 1: Want to send a special shoutout to Todd, Jon, Bobbi, Miranda and Stephan. Ladies and gentlemen i applaud you for a job well done. Eventhough some us at the cert weren't in your league you treated us as equals, thank you for everything.

Subbed SDHP for rowing and scaled way down to 95lbs thrusters and it still took me 35:52. Terrible, but I'm still here, and will be for good.

29/m/6'/185

No rower so I did 400m sprint instead.

14:53

26/m/5'11"/185
as rx'd
20:40

35:08

Thrusters:

1)135#
2)135#
3)135#
4)115#
5)115#

14:41 as rx'd

17/m/5'10"/165
18:45
50 SDHP for row
scaled to #105 for thrusters

does anyone know if doing SDHP is slower/faster than rowing?

Sub'd 1.5 pood weighted pull-ups. I'm still rehabbing my hip.

17:13

As Rx'ed
21:50

SB-20#-13:20
MB-PVC-7:15

12:32 as RxD

All thrusters unbroken.

CFMTL warmup

WOD (17m05s) scaled to 115#

Major tunnel vision on the last 500m and thought I was going to puke hard. :D

CFWUx3 (112lb asst pullup/dip)
25 min walk/jog

WOD sub 35# dumb bells
21:06

I'm really proud of myself today. First time I've really pushed through the wall of pure hell to finish out. I think I might've burned out early, though, and then limped through some parts. Gotta learn to pace.

23/m/5'9"/185

18:09

No rower so I subbed 50 reps 45# sdhp and alternated with 50 reps 40# kettlebell swings with homemade kettlebell and also subbed 95# for thrusters but did 10 reps.

M/19/165/70

subbed 50 45lb sumo deadlift highpulls for 500m rowing

17:49

17/m/70"/165
18:45
50 SDHP for row
scaled to #105 for thrusters

Does anyone know if doing SDHP is slower/faster for this?

Scaled to 3 rounds:

18:11

I didn't have a rack and could only get about 2 reps of thrusters at a time, which meant a good amount of cleans. Maybe go lighter weight, more rounds next time?

rx'd

18:30

24:13

Subbed sdhp for rows (50 ea. @ 45#) and 95# thrusters.

M/46/74"/205lbs

M/71/185/21

#105 Thrusters
16:39

59/M/206 - scaled to 115lbs - 24:48

49/F/125 - scaled to 45lbs - 19:39

As RX'd
15:24

M/49/6'3"/195

scaled thrusters 115 lbs.
22:33

Great Video Sevan!! Love it!
I think that carrying something like that overhead should be at the Northwest Regionals. Kurts can you fit it in to what you already have planned? :)

17:49 with 65# thrusters (no rack)

feeling a little shaky after that one!

Cfwux3x15

50 SDHP w 16kg KB
115# thrusters
3 rds

3:44/4:08/4:38
Total: 12:32

Porch:
3 rounds for time of:
500 m Row (subbed 50 SDHP's, 45#)
135# Thrusters, 7 reps (subbed 85# Thruster, 10 reps)
Time: 19:18

As Rx'd 25'30".

Last round of Thrusters broken 6/1. Couldn't believe how much each round took to catch breath between row and thruster! Had to walk across gym between the two & that was only enough rest for the first round. Each round took longer and longer to start the thrusters.

May use ball or low bench for depth marker next time. My knee is now telling me I may have been too deep going ass to ankles!

Stop watch stopped for some reason, estimated time . . .
27:00

Rowing as RX'd, Scaled back the thruster weight
1) 50
2) 60
3) 70
4) 90
5) 90

23 / M / 5'9" / 135lbs

50 burpee pull-ups, bar at max reach

8:54

44/169

Debated whether to do 135 lbs. or drop down to 95, went with the full load.

25:35

Only did the CFWU and lots of streching...played flag football for an hour and half yesterday after the WOD...sore in some new places today. Figured I would listen to my body and take an easy day.

M/26/140/5'11"
subbed 115
18:29

Missed yesterday's WOD, so had to make it up. Did first round at 225#, then dropped to 185# to save form. Had to go to pack scaling on the PUs (35-25-15-10-5), seems I have a cold coming on.

23:26
Not feeling too hot.

that work out was though 10mins

warm up, then

Five rounds for time of:
Row 500 meters
95 pound thruster, 7 reps

22:56

Woops I'm actually 227 not 237

15:22 rx

pretty sluggish today after late hockey last night and being a little underfed today.

19:30, JWFC, biceps cramped up after 1 set of rows from 150 pus the day before.

subbed and scaled up sdhp's (for rows) to 65 lbs, thrusters as rx'd
16:08

50 SDHP w 45# barbell
115# thrusters
3 rds

18:58

m/42/182/5'11"

m/41/6'1"/195

18:02 scaled to 95

That SUCKED.

22:51 as rx'd.

15:14 with 110# thrusters.

40ym/5'9"/200 (Newby)
SDLHP 95lbs x25
135lb thruster x 7.

15:15.

34/M/6'00/195

18:41

All rows under 2 minutes. Thrusters in 3's and 2's. Last round of thrusters were 4/3. Woo Hoo!

F/25/5'11

19:02 with 45# thrusters

m/18/5'11"/165

95# thrusters
50 sdhp sub for row

21:42

22:40
subbed 35 SDHP with 53# kettlebell for rows
thrusters as rx'd.

29 m 175
as rx'ed
13:15

M/184/5'10"/29

subbed 50 reps of 55# SDHP for rowing. (wasn't sure what the weight should be)

135# thrusters

25:48

M/165/31

16:15 as Rx'd

Brent - rx'd

22:40 with crossfit warmup.

Stephen - 65 lb thrusters

22:55 with crossfit warmup.

subbed 5 400m runs for 500m rows. rowing machine in globo gym is no where near a bar for thrusters. Ran 400m at 11.0mph

Time 15:50

M/225/6'2"/37

R1: 2:10 (1:35 split)
R2: 2:15 (1:38 split)
R3: 2:30 (1:40 split)
R4: 2:50 (1:42 split)
R5: 3:20 (1:42 split)

135# thrusters

13:05 = vomitus

15:05 as rx'd

People doing CF (and posting) are getting stronger. This WOD four years ago when I started CF would've crushed most people. Now I don't look for OPT, Speal, Greg or the original fire-breathers. I just look down the posts. The community is growing and getting fitter. This is great.

25/m/175

rx'd

15:29

Got my LVL 1 Cert this weekend at Alamo Crossfit -- awesome -- if you haven't done it, do it...if you're thinking "um I don't know if I'm ready to go to cert" you are. its legit, lots of cool people, the trainers were great -- todd, rory, miranda, jon, joe, stephan...all legit, world class trainers. Kicked my ass on form and by the end of day 2 I was stoked to go train myself and others. Definitely have the confidence I need for that too now. I do a lot of AARs...havin' a hard time finding improvements :)

- Nick

18:25, scaled down to 115 thruster after first set (lingering shoulder injury)
m/41/6'/192

17:09

85# thrusters

note: at affiliate. c2 damper at 4. two of us did the mainpage.

#305 - "would've crushed most people". I'm that person! Scaled to 115 lb thrusters and 50 SDHP for rows - 3 rds 15:51. I hit the wall hard. Try harder in the morning.

17:30
As rx'd

Thrusters where easy, need to work on row time...2:20 average split on the rows.

As RX'd 19:21 [includes commute time through Globo Gym up the stairs to Rower]

M/24/210

TIME: 20:23

I scaled to 115# for the thrusters.

My Average on the row was 1:59.4/500m and Total Distance covered was 2590m.

Kids were with me, so I had the older ones do a scaled WOD:
3 Rounds
250m Row
Thruster x 7

(Chloe- 13y/o/f had 15#, David-15y/o/m had 45#)

Chloe- 9:16
David- 7:30

first ever post

as rx'd - 18:21

Jeff
@ home 14:20

95lb thrusters and 400m runs: 15:31

m.155.37

CD:

Row as rx'd
Thrusters: no o-bar; sub 50lbs DB thrusters
19:30

SM:

Row as rx'd
Thrusters: smith machine; 60lbs
22:30

31/M/190

as rx'd

18:57

Wow. I am beat.

Row 1- 2:03.9
Thruster 1- 57.17
Row 2- 2:10.85
Thruster 2- 1:14.62
Row 3- 2:14.20
Thruster 3- 1:36:00 (ish)
Row 4- 2:20.00(ish)
Thruster 4- 1:58.00
Row 5- 2:17.50
Thruster 5- 1:13.50

Damper on 7
ALL Thrusters unbroken! (slow on some, but bar never came down!)
Super tired.

Total Time:
18:06.02

M/26/175/5'4"
5 rounds of:
50 SDHP @ 45 pounds,
135 Thrusters X 7
time=16:34

subbed 400m run for row

scaled to 95# for thrusters

25:39 for an excited (and addicted) beginner

20 mins

21:44

We have no readout for our rower so we just rowed for 3 minutes

Janet f/51/5'9/160
75# thrusters 3 rounds 12:08

Scott m/49/6'/210
110# thrusters 5 rounds 18:42

January joiners flooding the gym made the transition difficult so I had to modify:

5k row
4 set max reps 40 lb DB thrusters

20:19
7-6-5-5

M/23/164

115 lbs

23:45... bar stoleon last round so sub'd 110

M/25/150#/5'7"

As Rx'd

1-4 unbroken thrusters
5. 4,3

Time: 21:29

Killer

Subbed SDHP (50 per round) for rows. Otherwise, rx'd.

26:07.

Had to take off and put on the weights each round, slowed me down.

m/44/185

As rx'd 23:50

Those were some big heavy thrusters. Had to break them up from the first round.

24:30.

scaled thruster to 95 lb. and had to hustle between rower and rack
about 20 mins (watch stopped at some point)

M/25/5'9"/180

5 RFT of 500m ROW, 7 135# THRUSTERS

TIME: 21:00

Not a great time but I gave it about 95%, any more and I would be near death...haha. There are a lot of good times out there, one day (soon) I will be putting up good numbers.

DO WORK!!!

Humberto
80# thrusters
20 burpees per round.
18:34

Karla
30# thrusters
20 burpees per round
15:31

5 rds: 500m row and 115lbs thrusters.

Total time: 19:58

M/42/170
Subbed 95 thrusters. 19 min. First CF workout after sport-specific cycle. How about NOT posting long comments about stuff other than the WOD? There's a forum for stuff other than the WOD.

M/49.5/6'/190

5 rounds of: #135 Thrusters (4 reps) & 3 power cleans, followed by 27 in 2:30 on the Elliptical.

Time - 20:35
We don't have a rower at my gym, and I have a little tendinitis in the left elbow.Hopefully, numbers will get better.

3 rounds

19:44

M/30/5'10/150 (MTN Warrior)

ENDED the 2 weeks off of workouts,
SUBBED 7 reps of 2 x 1.5 POOD KB THRUSTERs FOR the 135 thrusters. DID it in 23:31.

500 meter row were as follows, 1:55, 2:23, 2:26, 2:24, 2:24. what killed me was the thrusters. My workout partner did the exact same workout, all thrusters unbroken, his time was 15:00.

SANTI

22/m/202# Newbie

20:42 — Scaled thrusters to 115#

This workout (and similar others) will forever be called the "Womanizer" to me because that's the song that was playing in the gym when I finished...and it'll be stuck in my head for weeks. Awesome. Great workout though!

I had to scale it back a bit.

3 rounds of:
50 sumo deadlifts with a high-pull (45lb bar);
7 Thrusters (Round 1 - 135lbs; Round 2 - 95lbs; Round 3 - 95lbs).

Time: 22:20 minutes

Run:
2 Miles - 23:20 minutes

M/33/5'6'/139

25:32 Scaled Thrusters to 115 lbs.

I could list excuses, but why?

16:38
Rower is broken so I did 75 strokes.

17.42 rx'd

M/64/197- In park, with limited equipment available, so- Three rounds for time of:
Row 500 meters (simulated-50 strokes with thick exercise band)
50 Single rope jumps
20 pound DB thruster, 7 reps
9:05- followed by 2 hour Karate class

15:48 RX'D That was a great one!!!

this one kicked my butt! no rower, so i did the olympic bar sumo dl 50 reps and 135lb thrusters....clearly a lot of room for improvement, but at least i know that i didn't sacrifice form! .......but...55'28...i need a cf buddy ! :(

m/28/6'0/317

5x5 Squat

4 rds
scaled 95 lb Thruster
18:03

m22/5'7"/165

14:50

scaled thrusters to 115
no rower so subbed 400m run
awesome workout!

rx'd

500M Row
135 # Thruster

19:10

M/28/185/6'1"

Even though I wasn't as loose as I had hoped for due to sitting at my desk all day - that was one of the most humbling WODs I've ever done. The level of pain I encountered was surreal!

I just realized I didnt read the workout correctly and did push press 135# instead of thrusters, whoops.I would of scaled on he thrusters. Rows as rx'd
14:15

as rx'd forgot to stop watch so ended up timing 15:48 on last 4 rounds. Assume it took about 3 mins for first round (faster than the others) so say 19 mins or so

as rx'd
21:39

rx'd

15:17

15:40 rx'd

m/27/244#

as rx'd

13:36

As RX'd 22:15

the bar and rowing machine were 30 sec away from each other so that made it a little tougher.

20:22
75 strokes on rower
115 thrusters

20:22
75 strokes on rower
115 lbs thrusters

16:00 Rx'd

cfwu (6,6,5 pu's/round, subbed bench tri for dips for 2 rounds b/c dip equipment was occupied.)

as Rx'd

49:17

Probably had about 10 minutes total wait time for C2 and barbell. Had to go up/down 28 stairs and across about 50 yards of the gym to get between exercises.

1st round 115# Thruster, then had to go 95#.

19:00

22:06

After the first attempt at the 135 pound thrusters I subbed 115...don't want to push my shoulders yet

Did it at the JC...it was tough good workout

Subbed 50 SDHP 45# for the row.

I failed on the 1st rep of the thrusters and was going to bring the weight down to 115 but then I told myself "You know what? You can do it!!!"

So I made it through RX'D doing 1-2 thrusters at a time. Always racking it.

My Time: 38:10

Probably the worst time of all time but I don't care. At least I did it RX'D!

"PROPS TO THA FRAT!!!"

Franiel

m/37/185/72"

28:54

Subbed SDHP for rows.

first wod ever.

22:40 with 95# thruster

m/29/235/6'2

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

Five rounds for time of:
Row 500 meters
95 pound thruster, 7 reps

tt = 19:24

15:54

135lbs was heavy

27:30 last 5 thrusters were more like front sq

115lb thrusters
18:15 wow

first WOD, felt great!

18:20

subbed SDHP for rows

As Rx'd (95#)

16.03 (all thrusters unbroken)

As for rips, this will sound weird but trust me it works awesome, preparation H at night covered and leave it open in the day but make sure to keep it as clean as possible. Worked wonders back in the gymnastics days

50 #55 SDHP

10:22

26:40

38/m/165
18 minute crosstrainer
then WOD as RX'd
22:09
Good workout.
then 50 sits.

Scaled to Pack

5RFT:
row 500m
75# thrusters x 4
Pony- 17:31

115# thrusters x 4
Goat- 15:48

m/28/205

Subbed 25 SDHP and 25 75 pound cable rows for 500m row

18:35

Question, what is the best way to gauge where you should put the dampener during a rx'd WOD? I have been doing all my rows at 10 and I don't see much improvement in my rowing :'( ...

Any help or guidance would be much appreciated.

thruster scaled to 85#

19:18

17:46
85# thruster

thrusters scaled to 115

TIME - 20:22(PR)

M/21/200

22:00

First time ever rowing...was a combination of delight and misery. Did most of the rowing rounds in about 2 minutes apiece, but had problems with the thrusters. Went about half-way down on the last few sets of thrusters. No problem with the shoulder portion, though. Felt like throwing up after this one! Haven't felt that in a while.

Sub'd Row with 50 reps Sumo-Deadlift High Pulls

Sumo-Deadlift High Pulls:
40#/20#/20#/20#/20#

Thruster, 7 reps
90#/40#/70#/70#/70#

Time 30:00

Subbed rows with 400m treadmill runs

Five rounds for time of:
Run 400 meters - treadmill @ 9.5mph w/ 2% incline
135 pound thruster, 7 reps

16:14

Thrusters unbroken all 5 sets.

23 min had a decent distance to go btwn C2 and thrusters...good WOD tho

m/32/5'9"/175

as rx'd

22:40

samson, ohs, pus, sus 10 X 3

Packish scaling

3rds

400m run
120# thruster x 7

9:42

3 rnds
50 x 30kgs SDLHP
7 x 50kgs Thrusters
19:25 used one bar time includes adding 2 x 10kgs
was too sore to do 5 rounds did some handstands practice before WOD

31/m/5'10"/210

20:34 as rx'd

M/69"/210/38

THRUSTERS SCALED TO 115LBS

19:45

subbed 50 SDHP with bar
115 # Thrusters
-used 135# on the first round, 115# for rounds 2-5
Time: 22:57

M/41/220/6

subbed 45# dumbells
used non-C2 rower and 2 minute intervals

16:50

i don't have the row machine .... yet!

wod:
run 800meter
135lb thruster 7x

4x : i was running late for work

22 minutes

Scaled WOD:

(5) Rounds of-

30 Shin to Chins
7 115# Thrusters (1st round 135#; too heavy)

18:43

m/5'10/195

Scaled thrusters to 95#thruster-Rowing is getting better. Enjoyd this WOD! Keep 'em comming!
HIGH5!

14:16

CFWU
as rx'd 22:30
Russian Gymnastics Warmup (as cool down)

m/22/175

5 rounds
subbed row - 45# SDHP (50 reps per round)
thrusters rx'd

14:50

Kinda as rx'd
#135 thruster
20m sprint
500m row
20m sprint

5 rds @ 15:21

damper set @ 6 and thrusters to the dynaball plus a 5hr energy...

Modified CFWU x3

WOD
:16::27

I wont be telling my Physical Therapist I did Thrusters, going overhead is his issue, but I did scale it down to 115. Rowing wasn't my fastest.

Get some, Go again!

m/34/6'3/188

1 round
(50) 45# SUMO Deadlift High Pulls
(7) 115# Thrusters
4 rounds
(50) SUMO Deadlift High Pulls
(7) 95# Thrusters

Holy Father Time's Beard!!! That was killer:) Time was 24:59.19. Thanks Kenny for pushing me through the mental block.

20:34 as rx'd

Subbed w/ 80lb Thrusters

16:32

D
@ home
scaled to 95#

1 2:55
2 6:15
3 9:30
4 12:55
5 16:11

m/27/203
95# thruster
17:20

Hi, I am new to posting my times on here, but it is my goal to do it everyday on here.

m/23/185#
20:10

Subbed 95# Thrusters and 45# SDHP

M/50/153/1-1-06

105# Thrusters

25:05

as rx'd 12:20

21:50. Rower broken, had to sub sumo's with a 45lb. KB. I think rowing would have dropped me about 3-4 min. Thrusters unbroken on round 1 and 4.

as rx'd 18.43min

scaled up to 145lbs
500m row
20:00

as rx'd.

15:42

as Rx'd
21:45

Thrusters 95 lbs
17:32

m/33/220

Great one!

as rx'd 25:04

m/44/80kg
One day late,
As rx´d: 19:30

CFWUx3 (112# asst pullup/dip)
30min walk/jog

sub 35# dumbbell thruster

21:06

#95 Thrusters

15:57

Thrusters scaled to 115 lbs.

27:15

18:43
I wish I could say that some of the time was walking back and forth between exercies...but Nope I needed the rest
1st, 2nd and 5th set of thrusters unbroken!

Each 500m row was under 2:03 with the fastest at 1:57.

AS RX'D! Sweet! that makes 2 in a row!

Two good stories from the gym...One - Hey! I SAW YOU DOING THIS WOD THERE THIS AM...Tualatin 24 hour fitness about 6:45am. White shirt, blue shorts...nice job!

Two - Made a trainer feel really stupid. She was making this guy ( who looked in much better shape than her) do squats with the bar at the rack next to mine. His range of motion was such that he was going almost halfway down...He sees me punching out thrusters and asks: "how come he goes all the way down like that?" She said (no kidding) "I don't know." So I turned, smiled, and said "that's called a squat" and ran for the Rowing machine. When I came back, trainer was gone momentarily and he was doing squats ass to ankles with a big grin on his face.

Now, I am completely smoked here at work in my veal-box.

As Rx'd - 19:52

16:23

I have a low cable/pully system that I think I could use as a sub for the 500m row. Anyone else done this as a sub for a C2 rower before? What weight would equal the tension on a C2 rower?

I doubt I can get the same feel as a C2 rower as my butt will be more stationary sitting on the ground. This will take a bit of the leg work out I think.

Suggestions???

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Thrusters at 35kg, only a couple at 37.5kg. This was my second wod of the day (had just finished D/L and Pull-ups) and I was struggling at 35kg far less 37.5kg, also thought it was only 3 rounds and was sooooo delighted to find our it was 5.

Would like to say lost a lot of time running(crawling) between rack and concept 2 which is upstairs in another part of the gym but I was just very slow.

Time 24min 02sec.

Struggled with this one. Don't think being away from the gym last week helped. One good thing was at least no bleeding ears for the boys from all my usual moaning and whining.

Good Fun

M/32/6'3"/200

As Rx'd: 15:55

48 - 6' - 215#

As RX'd:

16:42

As rx'd, 20:24.

I was mildly disappointed to not finish sub-20, but I was very pleased with performance. Splits started off just under 4 minutes, ended up just over 4 minutes. Hard for me to go any faster on this one. My rowing is a weak point still. First row was 1:45, subsequent rows were slower, 1:55 or so, last one was probably over 2 minutes - I was just gassed by the end. Thrusters were unbroken, but with some rest (gasping) in front rack. I walked across the gym from the rower to the rack, but I needed all of this time (and then some) to recuperate between exercises. Tough WOD.

As rx'd

34/m/192lb/6'

3rd and 5th set of thrusters broken 4+3

25:09

WOD
as rx'd,thrusters @60kg,
18.11

Thrusters straight through,no breaks or racking the bar,time lost running up and down stairs to c2 and waiting on bar after it was nicked by one wee numptie,who knew i was on the last round !
row times,1.48,1.49,1.52,1.54,1.50,didnae go all out on the rower as i knew the thrusters were next !
before ,snatch and cln and p/jrk.

15:50, scaled to 4 x rounds, 115lb thrusters
used as warmup for CFT
AM, WS gym

19:45. Had to go between rooms for this WOD so took my a little exra time.

19:50 rx'd

115 lbs

18:10

m.23.175

16:39

Hands were so torn up I modified this one:
50 low cable row 70lbs
Thrusters behind the neck 115lbs 7reps
17:20

To the guys down at BGI:
The cert was amazing, thanks for the opportunity.

This is my first time posting on the main site, but hopefully not the last. I'll try to hit the main site WoD every once in a while so I can chime in.

Until then...good to be level 1 :)...

24:02 -- thrusters could have been heavier, but cardio still needs improvement.

New to crossfit scene but..

rx'd
15:49

Cpl Bullard, Joel I
MTACS 48 Embark Chief

24:55

26/F/152

Scaled thrusters to 70lbs. Used damper setting of 7 on the rower. Next time I need to get deeper on the squat but hips were kind of tight today. Had to walk across the gym between the squat rack and the rower too.

24:43

Back to Crossfit after almost a year off and it felt awesome. Well, not at all but when I finished it did!

5 Rounds:
115# Thrusters
500m Row

22:05
M/24/76"/220

as rx'd:

18:22

19:54 as rx'd

as rx'd

16:20

no rower subbed 400m sprint
135# thrusters

@15:01

27/m/5'7/210
SUBBED DB SDHP @ 21 #
Thrusters @ 135#

time: 18:30

as rx'd 21:10

M/33/5'4"/142lbs
As RX'd
20:27

Thought I might puke before the workout.

When I first read this one the devil said to me "how hard can 7 thrusters be?' Well now we know.

16.57 rx'ed.

m/22/5'7/150

26:50 as rx'd

thrusters rocked me.

S/f

6th WoD

3 rounds of:
Subbed 15kg SDHPx25 for Rows (scaled to 250m)
7 30kg Thrusters

8:43
Killed me ;)

M/33/144lbs/5'5"

As rx'd
21:04

M/38/170
15:43 as rxd. 2nd day of hell. Nice job programming!

M/38/170
15:43 as rxd. 2nd day of hell. Great job Programming!

M/41/180

As rx'd:

18:45

The rower and bar were about 50 yards apart. Hard to say whether that made any difference, but I'll note it here so I can compare next time.

More better faster

21:00, had to split thrusters in all rounds except the first. Failed on the last thruster of the last round, took about 30 seconds to recover and finish.

13:38 rx'd

Ran out of time.

Completed four rounds as Rx'd plus 500m row.

Total time = 32:44

17:45 RD'x

M/47/195/5'11"

24/m/170lbs/70"

three rounds for time:
no row machine, Sub row for SDHP @ 95lbs for 25reps
135lb thrusters, 7reps

10:27

subbed 500m row with 50 reps of 25# dumbbells simulated row (dead lift high pull)

subbed 7 reps of 135# thrusters with 21 reps of 25# dumbbell thrusters

5 rounds in 22 minutes. the row was harder than what a real row would be, but the thrusters were probably easier (they were hard, but all the sets were unbroken... whereas the 7x135 would have been broken up)

22:37

Five rounds for time of:
Row 500 meters
115 pound thruster, 7 reps

Sdhp subbed for row
50/ round
135 lb thrusters
19:03.

10-9-8-7-6-5-4-3-2-1
Med ball cleans (20lb), SDHP (95lb), Sit ups
10:02

SUB 115# th

29:30

subbed sdhp with 45lb bar..thrusters 135 as rx'd

17:45.....killler

m/24/6'3''/210

F/24/149

3 rnds:
500m row
75# thruster x 7

14:00

115 lbs
9 min

Subbed 70# for 135#

20 mins

16ish
had to wait for the rower at one point but in doing so i met someone else who does crossfit... worth it....
and not sure exactly cause i stopped after the last row, forgetting i had one more set of thrusters but i ran over and did them soon as i remembered. almost puked
i think im developing a callus in my ripped open skin... interesting.

35/M/205

15:00 as rx'd

Subbed 55# dumbells, rest as Rx'd

18:03

I think the DBs made the thrusters harder, due to the additional balance and stabilization required.

Go Navy!

~18 minutes. Wanted to puke between every round.

trained someone last night and put them through this one, they did it in 17 min 42 sec, great for a F 26 140lb.
Will try it myself tonight

21/F/116

Subbed 55lbs for thrusters.

Didn't write this down right before I left today and ended up doing 6 rounds.

17min 22secs

13:15 Rx'd

Should have rowed a bit quicker.

Great Workout Coach.

m/45/165

29:40
sdhp sub

Scaled

3 RNDS

45lb. - SDHP - 25
65lb. THRUSTER - 7
7:16

m/40/156
16:31 as rx'd

subbed 115# FOR THRUSTER

long transition

19:00

28M 6'5" 220#

3Rounds and subbed 40x 75lb SDHP... Kicked my...

12:20

Rx'ed 15'23"

5 rounds

500m row (resistance level 6)
95 lb thrusters, 7 reps

19:37

27:10
subbed 95#
rowing ranged from 2:02 to 2:18

Subbed 115# Thrusters

Long transition between rower and thrusters due to distance between stations (approx. 40 seconds/trans)

Total Time = 20:13.76

Averaged Approx 2:00 per row
Averaged Approx 0:40 per 7 thrusters

m 43 5'9 170
as rx'd
33 mins

subbed 50 SDLHP 45#

24:08

rx'd
17:02
(includes 4+ mins to go back and forth between equipment.

I had to sub 50 rep seated rows for a rowing machine for the first 2 rounds because some people were on the rowing machines in my gym, then I finished the last 3 rounds on the rowing machine

other than that as Rx'd
24:12

Should have been faster, but im still trying to get back in the hang of things.

M/26/6'1"/194

M/25/5'6"/155

As Rx'd 16:37

13:38 as rx'd. 1 second away from a very leet time...

I attended the Level 1 Cert. at Alamo CrossFit this past weekend. I've been doing CrossFit for a while and realized this weekend that I had kind of forgotten why I do it and how it changes lives. I'd like to thank our trainers Todd, Jon, Miranda, Stephan, Joe, and Rory for reigniting my passion for CrossFit. I learned a lot and can't wait to share my knowledge and passion with others.

Teri f/37/5'7/160
85# thrusters
20:47

CFWU X 2

subs/scales: SDHP for rows, 95#

27:42

as rx'd

17:16

13:27

Subbed 135 lb barbell with 60 lb dumbbells, that way I could set them right next to the rower and not have to walk across the gym nine times.

M/25/5'11''/200

M/47/199

As Rx'd.

25:10 with a long walk to the rower. My shoulders are fried.

subbed DB's at 80%. SDHP

32:16
broken Thrusters after 2rnd.
m/32/155/5'9

subbed 125lbs
Ft Lee C2 has no monitor, so I rowed 2 min per rd

rower about 100m from wt room, had to walk

17:12

20100127 1545hrs
wwWOD100125: 5RFT of 500m row and 7 thrusters (60kg)
as rx'd in 16:30

scaled Thrusters down to 115#
17:57

01/27

115lb thrusters: 24:23

17:30

CG E-City CrossFit
Leary-14:52 as rx'd

cfwu x 3
scaled
5 rnds.
500m row
95# thrusters 7 reps.
18:08

subbed 400 meter run

14:22

20:47 ASRXD

CFWUx1
21:00
Short choppy strokes on the row - my back was still sore from tweaking it during the DLs yesterday.
All thruster rds were unbroken.

20:00

20:00

19:07 subbed 115 thrusters

4 Rounds

Row 500m
95# Thruster x12

16:46

WU then WOD:

14:22 as rx'd
1:56/:32
2:08/:39
2:16/:53
2:13/:44
2:32/:25

later,
b
m/33/5'8-1/2"/167

31/m/197

couple days late..

17:33 as rx'd.

49/m/190

As Rx'd. 19:28

7 thrusters w/ 95# first round, then dropped to 85
50 sdhp w/ 45#

no energy today, from little sleep and missed lunch. could only make 3 rounds

15:50

m36/173/5'8

no row machine subbed 50 45lb sdhp for 500m and thrusters as rx'd, 23:25

15:26 as rx

17.58 as rxed

50% day

5 rds 200M run, 70lb thrusters 7 reps, 8:53.

First running workout w/VFF's! On 1/25. Original post caught in the filter.

m/178cm/89kg/34y
scaled thruster to 110lb - next time 135lb
sub dumbbell swings for rowing
50x35lb
18:45

m/176cm/87kg/37y
scaled thruster to 90lb - sore knee

rest at rxd

11.59

20:15 as RX'd

Ryan - sub'd 400m run & 95#'s
16:40

Gunnar - 16:40

subbed thrusters for 14lbs WB (shoulder hurting)
500m row

15:12

As RX'd

21:21

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps (subbed 115#)

Time: 28:33

I'm shocked that I used more weight than bingo. Next time I will consider scaling to 105# also as my thrusters were broken.

20:02
36/172/5'11"

5 rounds:

500m row (1:50, 1:55, 2:10, 2:00, 2:05)
7 135lb thrusters (unbroken)

3 rounds in about 9:45

didn't push too hard on the rows. transitioned slowly from rows to thrusters. rested a few times on thrusters at lockout.

16:28 01/27/2010

m/6'3"/205
31:00
SDHP @ 45# X 50
135lb thrusters
5 Rounds

ouch

Mod- 115# Thrusters
1:50/1:46 (Like a bat on the row... tried 135#, down to 115#)
1:58/1:19 (20# makes huge difference)
2:05/1:38 (wrecked on row/breaking up thrusters)
2:07/1:38 (just pushing through pain)
1:59/1:36 (wanted sub 2 so bad!)
Total: 18:00 (51/68)
Coming up on a year now you'd think I'd have wised up with scaling, etc. but I'm walking into these new WODs like a brick wall. Embracing the pain (CFNE). Try #10 more and maintain 2/1:30.

42m, 72/220
RX'd
17:29

19:30
105 lbs thrusters and 2 mins rowing since rowing distance wasn't calibrated well.

as rx'd

14:40

As Rx'd 23:48 including a trek from the cardio floor to the weights

sub'd
250 M row
7 reps 45# Thrusters

13:29

35yom / 206lbs

Pack, three rounds for time of:
Row 500 meters
95 pound thruster, 7 reps

12:30

I played to my strength(s) and did the three rounds scaled with 7 reps of thrusters (rather than increase rounds to five and reduce reps of thrusters). I've been a bit dinged up lately (sore shoulder, aching knee, sore pectoral at tendon), so I wasn't looking forward to this. Regardless, I powered through it, sacrificing a little on form at the beginning and at the very end of the thrusters. I should have practiced them first.

C-
16:23

20/m/5'11"/187

HQ has got these WODS on FIRE

because the rowing machine was about 200mm and one floor above where i could do the thrusters - going back and forth during the five rounds took some good amount of time off.

A hard run between the two stations took about 40 seconds so there and back 10 times equates to 400 seconds or 6.67 minutes.

subtracting this from the total time of my workout

22.5 minutes - 6.67minutes = 15.83 minutes or 15:50

This can be a good comparison to the time of others; need to get better form on those heavy thrusters.

shout out to Greg Amundson being a beast after watching him do heavy fran.

CFWU x 3; no BEs as some clown monkey(s) were locked to the machines

Sub'd #115

29:30....
Thrusters were x7/x7/5+2/5+2/5+2....no way unbroken

CFWUx3

As Rx'd: 28:21

CF warm up

1 round was subbed with 100 lbs thrusters.
2-5 were subbed with 75 lbs thrusters. Felt very weak and form was lacking on the thrusters.

Subbed 45 lbs SDHP for rows.

Time: 17:35 (I am Smoked!!!!)

M/41/187

CFWU x 1

Subb'ed 400 meter run for rowing
Scaled thrusters to 45 lbs

5 sets in 14 minutes

warmup 2rds 15reps
back xts
squats
pushups
pullups
dips
situps

5rds
500 meter row
95lb thruster 7reps
24:14

10 mins yoga

Scaled down to:

5 rds
500m row
115lb thruster 4 reps

Time: 21:48

The first set of thruster was a bit iffy, but I think I could've down seven for three sets.

lack of equip and space;
Sub:
sprint half way across hanger bay, 7 hspu

6:09

21/m/158/5'8

Scaled to 50kg

20.23

SDHP 45 lbs, 135 lbs thrusters.....17:28

btw: 160

20:05 as rx'd. thrusters were super heavy!

Five rounds for time of:

30 1pood swing
135 pound thruster, 7 reps
30 1pood SDHP
135 pound thruster, 7 reps
30 1pood swing
135 pound thruster, 7 reps
30 1pood SDHP
135 pound thruster, 7 reps.
30 1pood swing
135 pound thruster, 7 reps.

15.09..... actually started to eat a bit more before a workout and didn't have the spend the hour after a workout in a daze.

Lesson. eat a good warmup meal an hour before, i've know this just have forgotten.

This one was decieving, really kicked my butt.

m/41/169/5'9"

As rx'd:

18:59

RX'D

20:52 - all Thrusters unbroken. Decent performance coming off nasty flu. Tough workout but AWESOME - MAN UP on this one ! The first two rows I was at a level 7 unknowingly dropped to 4.5 for remaining rows - prob could have shaved off another 1 minute maybe.

Legit workout. Busted it in 14:03.

135lb rd 1-3 (15:17), 115lb rd 4-5 (8:43)
tot 24 min

As Rx'd.
20:56

"Mrs. Miyagi"
Scaled to 45# thrusters.
16:21

@ the sweatbox
as Rx'd

26:52

Thrusters were tough
broke them up
2-2-2-1

5 rds:
run 400m
7 thrusters 135lbs
13:30

as rx'd

16:29

all thrusters done unbroken!

5x5x115# Thruster
no row no rush no metcon
around 15:00

@thegym

18:23*

*subbed 50sdhp@45#bb for 500m rows

Five rounds for time of:
Row 500 meters
95 pound thruster, 7 reps

Time 18:40

Sub'd
250 M row
45# SDLHP x 7

13:30

@476
I always use dumbbells for these, as they do make it tougher thanks to more reliance on the stabilizer muscles and not being able to cheat with a stronger side.

Subbed 50 jumping pull ups for 500m row. Don't have access to row machine and only have 1 bar so can't do SDHP.

18:38.

My lats are on fire now from 150 pull ups yesterday and 250 jumping pull ups today.

31/m/5'11"/200

Sub'd 400m run on treadmill at 0.5 incline for rowing. Everything else was rx'd.

14:06

Five rounds for time of:
500 meters row
2 45Lb dumbbell thrusters, 7 reps

14:01

42/5'9"/157

Lord, that was rough.

did 95 lb thrusters instead of 135lb thrusters. Need to move up to 115lbs next time.
19:16

M/54/5'10/170

did arms first...did 90 lb thrusters..

13:54

as rx'd - 20 mins

thruster at 75#

21:29

first time doing "porch" brand x scaling:

3 rounds:

SDHP w/ 1 45# DB
135# thrusters x 7 reps

17:20

Had to break up the thrusters; I think it was 4-3, 3-2-2, 3-2-2.

85#

22:00

Sick all week waiting to try this one and it was as sweet as it looked. Scaled thrusters to 165# for body weight - time was 16:58. Thruster weight was just right - unbroken, heart rate spike and forced efficiency of movement. Also made it difficult getting back up the stairs to the C2.

TM - 223
(M/24/166lbs - 5'7") Krak

As Rx'd - 18:05

Just had a baby... lack of sleep and poor eating habits are killing me

20:00

As rx'd 26'01"

subbed 121# thruster
21:29

Theresa: 18:37
Thrusters @ 75
(attempted 85# & trashed that idea after the first 2 reps. Happy w/ row avg - 2:10/500 throughout. 1st 500@2:04)

As RX'd. 20:32

Rows were smooth, total time on the rower at the end was 9:58. Thrusters all rounds were 5-2. Sticking point were the last 2 thrusters per round.

as rx'd
19:51

as rx'd
20:58

thrusters were slow going

CFWU
25:52 as rx'd
M/49/193#/72"

m/36/5'9/177
CFWU-2. Reg. Superman. Jump rope. Only 2 rounds so I could get done before Bob needed rower.
19:52
Row pretty good. Just over 2:00 pace on later rounds (2:02-2:04). Thrusters not too bad. Broken last 3 sets - 6+1,5+2,5+2
Keep elbows up. Makes it much easier. Reduce break between row & thrusters.

30/m/71"/175#/Camp Taji, Iraq

CFWU x3
18:55 (sub 50 x 45# SDHP for 500m row)

as RX'd

13:46

18:22

23:27

Cross Fit Warmup followed by WOD as rx'd

19:17 I faltered 3 times on the thrusters. They were good but I struggled.

Scaled to 115lbs

20 minutes approx

timed but not for time
65# thrusters
long distance between rowing and thrusters

25:54

done 2 3 10 Lima
sub'd 100 # thrusters
16:31 169/155

about 35 minutes rx'd (forgot to start watch untill second row!)

CFWUx3
Scaled WOD:
Row: 500m
THR: 105lb x7
5 rounds, 18:00 dead-on

Five rounds for time of:
Row 500 meters SUB 50 Sumo Deadlift High Pulls
135 pound Thruster, 7 reps SUB 115 pound

27:05

40 lb bar in KK.
130lb thruster. 25:30.

5'10"/m/183#

as rx'd
17:41

48/M/184
sub'd
95 lbs thrusters
20:28
row totals
1:58:8
1:59:8
2:01:7
2:01:1
1:59:9

23.m.140.65"

as rx'd
22:07(PR)

Tried this one this morning.

13:44 as Rx'd

Rows were pretty steady @ 2:05 average and all thrusters unbroken. I'll shoot for 1:55 to 2:00 splits with faster transitions next time.

M/41/197/6'

Ran 500m instead of row. 135lb thrusters.

Time: 24:34

16:03

CFWU. Scaled thrusters to 121.

27:55

[27:55]

sub
SDLHP 45# 50 reps
135# thrusters 7 reps

had to use same bar, s
29:45 of pain... hands still shredded...

m/33/6-1/190
sub'd 45# db thrusters
18:41

12.46 subbed sdhp for rows

20/m/5'11"/167

did 5 sets 500m + 115#x4 reps
less than 15 min, lost track of time
M/35/194/6'-1"

subbed 50 sdlhp for rows

19:18

M/25/5'9"/195

subbed 2 rounds of 50 45# SDLHPs

43:55

29/m/185

as rx'd: approx 14 min

had to time myself by looking at the oven clock, running into the garage, completing the exercise and running back to look at the clock

need a new watch

9/2

30 kg

17:21

172 av 193 peak

My PR is 00:17:42.3

subbed sdhp for rows
95 lbs for thrusters

19:18

34 yom.

Ouch this hurt.
As rx'd 20:01.
First set of thrusters unbroken. Second set 4-3. Next time get first two sets unbroken. Good workout

19:26 RX'd

M/39/180/5'10"

16:10

scaled. 1st WOD after about 15 days off
135# DL 15-12-9-6-3
pullups 21-18-12-12-9
14:33

scaled
50 reps sdlhp 30#
7 reps 65# thruster
17:50

Five rounds for time of:
Row 500 meters
95 pound Thruster, 7 reps
(17:13)

finished with 5:00 jump rope work

400m run
75# thrusters

11:20

as rx'd 22:32
Row damper at 10.
135 lb thruster.
Had to walk up stairs to get to rower.

Loved this WOD. One of my faves thus far.

scaled to
Five rounds for time of:
Row 500 meters
115 pound Thruster, 7 reps

approx: 20:00
No timer, just wall clock

Trying to get stronger at thrusters...

Thruster 40 kg non stop.
row.
T: 19:31'
Maybe 44kg next time.

as rx'd but used 115pounds for thruster
19.07

m/39/194
as rx'd 19:51

14:17

* subbed 400m run for the row.
* 115# thrusters.

Five rounds for time of:
Row 500 meters
45 pound Thruster, 7 reps

18:24

17.55 as rxed

SUB 115# th

25:47

M/25/160 GregAWU

As rx'd, 16:25

24:51
115# thrusters