February 1, 2010

Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.


Enlarge image

CrossFit Level 1 Certification Seminars: CrossFit King of Prussia, Rogue Fitness, Colorado State Patrol, CrossFit One World.

"CrossFit Works and the Games," the Tucson Ding Series Part 5, a CrossFit Journal preview video [wmv] [mov]

"The Two Minute Pizza" with Furious Pete - video [wmv] [mov]

Posted by lauren at February 1, 2010 5:00 PM

Looks Fun

Comment #1 - Posted by: Kevin Penner....CrossFit by BodyFit at January 31, 2010 5:01 PM

pain in left shoulder when doing pullups, it started about a week ago.

pain in left knee when squatting, started a couple weeks ago when I hit it against a wall doing kipping pullups.

any suggestions, probably going to take this week off.

Comment #2 - Posted by: vladimir at January 31, 2010 5:02 PM


Comment #3 - Posted by: USCmidn at January 31, 2010 5:06 PM

This looks horrific.

Comment #4 - Posted by: Tim T at January 31, 2010 5:08 PM

I threw up already

Comment #5 - Posted by: ryan at January 31, 2010 5:10 PM

What was the zone breakdown on that pizza?

Comment #6 - Posted by: malafronte at January 31, 2010 5:13 PM

Pizza Paleo style!

Comment #7 - Posted by: Bighorse at January 31, 2010 5:17 PM

Can anyone give me the correct sub for Muscle ups?

Comment #8 - Posted by: Tavo at January 31, 2010 5:17 PM

Can anyone give me the sub for muscle ups?

Comment #9 - Posted by: Tavo at January 31, 2010 5:18 PM

Was just about to say, pizza isnt paleo !

Comment #10 - Posted by: Dan at January 31, 2010 5:21 PM


3-4 pull ups and dips per 1 muscle ups

Comment #11 - Posted by: vladimir at January 31, 2010 5:22 PM

sub for muscle ups///3-pullups, 3 dips per muscle up...check the faq section on the home page

Comment #12 - Posted by: joe m/28/178 at January 31, 2010 5:24 PM

#9 Tavo

The correct sub for muscle ups (which can be found under the FAQ) is 3 pull ups + 3 dips or 4 pull ups + 4 dips per muscle up. So, since you're doing 5 muscle ups, you'd do either 15 pull ups and dips or 20 pull ups and dips per round. Hope this helps. (You can also do muscle ups on a bar instead of rings if you don't have access to rings.)

Comment #13 - Posted by: Jay Mc at January 31, 2010 5:26 PM

Does anyone know the song playing in the Two Minute Pizza video?

Comment #14 - Posted by: klo at January 31, 2010 5:26 PM

Is coach possibly hinting at one of the events at this summer's games? Large Pep and shroom for time. That's one I might be able to hang with!

Comment #15 - Posted by: Josh (33/240/6"5") at January 31, 2010 5:31 PM

This is a good one! I love the whole thing..

P.S. I did a 160# snatch balance today.. a 15# pr. Yipee :)

Comment #16 - Posted by: AllisonNYC at January 31, 2010 5:35 PM

With no rings and using a treadmill this WOD may take awhile. Cant wait.


Comment #17 - Posted by: BlackCatX-Fit at January 31, 2010 5:38 PM

7 pull ups and 7 dips for every 1 muscle up if I recall correctly

Comment #18 - Posted by: DOC M/23/5'10"/199 at January 31, 2010 5:38 PM

Correct sub is 3-4

As someone who is able to get through muscle ups now I would say go for 4-1. Muscle ups are tough, 3-1 just isn't enough.

Looking forward to this one!

Comment #19 - Posted by: jay m/25/5'10"/175 at January 31, 2010 5:41 PM

crazy that this video is in real time not fast forward mode...

Comment #20 - Posted by: LF at January 31, 2010 5:54 PM

When subbing for MUs, should one do 4 dips & then 4 PUs or 20 of one and then 20 of the other?

Also, is the time we're supposed to focus on the total time to complete 5 rounds or the slowest of your 5 individual rounds?

This will be my first full week doing CF--I'm looking fwd. to it.

Comment #21 - Posted by: DWill08 at January 31, 2010 6:00 PM

Gas from Cleveland to Columbus...$20
Hotel for two nights...$120
Being there for your son's Level 1 Cert...

Many thanks to lead instructor Pat, flowmaster Joe and the rest of the Columbus/Gahanna instruction crew for a fantastic cert. It doesn't matter how much I read, or how many videos I watch, nothing beats being at a Crossfit cert. My son Lil'Bingo was rapt throughout.

His Dad was thrilled.

Comment #22 - Posted by: bingo at January 31, 2010 6:01 PM

Comment #21

If you want to see more videos check out youtube.com/furiouspete123! This one was done in fast forward, but there are a bunch in real time on his youtube channel!

Comment #23 - Posted by: Melissa Cvjeticanin at January 31, 2010 6:04 PM

Thanks for the support with the video. The editing had some fast forward and some slow motion moments.

Original video (different music) :)


*Note: Crossfit has actually made a faster eater!

Comment #24 - Posted by: Peter Czerwinski at January 31, 2010 6:15 PM

Not sure about the knee, but as for the shoulder it might (and I stress that word) bursitis. I so there is not necessarly any damage just swelling and pinching of the rotater cuff. Nevertheless it hurts like a bastard!!
I have been dealing with this since last summer (over did it serving (tennis) one day). After three months of dealing with it I went to see a orthapedic surgeon (which may be the best thing you can do despite what I say about my experience). Long story some what short: one steroid shot, and eight weeks of physical therapy later ($$$) and I am still dealing with it. It is improved. Im not sure if it had more to do with the shot than the pt and various reccomended exercises but there was some improvement.
You may have to modify your movements/excercises after your rest/recovery period.
Obviously watch the weight on any overhead excercises, if only your pullups are affected consider yourself lucky (not trying to sound preachy, just words of wisdom/experience). I mean it, for a while I could not do a push up from the pain. Snatches worked but I had to be careful. Overhand pullups (especially kip) were painful. Underhand on the other hand (hah!) were not, even with a kip.
I took a of suppliments (glucosimine and calcium) but I cannot descern any benefit. It cant hurt though.
I hope you get something from this rather long winded post. Be careful shoulder injuries can haunt you for a long time.

Comment #25 - Posted by: Bobby at January 31, 2010 6:16 PM

My husband and I have been doing crossfit together but he left today for ranger school. I am not looking forward to doing these workout alone. Are there any females in the Fort Benning area that would like a partner?

Comment #26 - Posted by: Megan f/26/5'5"/130 at January 31, 2010 6:16 PM

Just finished the Level 1 in Golden.........
It was truely worth every dime. It was all the same stuff you can find on here and the journal......... But presented in such a polished and professional manner that I learned a ton of new information.

Anyone holding out on going to a cert? I'm telling you all that you will not be dissappointed! Competely worth it if you consider yourself a Crossfitter. It was also a great place to meet a lot of people talking the same language.

Now I feel like I can officially say I'm a Crossfitter instead of just saying I do Crossfit...

Thank you to all the amazing trainers.... Every one of them were absolutely a class act.

Comment #27 - Posted by: Shane/31/6'/195 at January 31, 2010 6:17 PM

pain in left shoulder when doing pullups, it started about a week ago.

pain in left knee when squatting, started a couple weeks ago when I hit it against a wall doing kipping pullups.

any suggestions, probably going to take this week off.

Comment #28 - Posted by: vladimir at January 31, 2010 6:24 PM

Hell yes! Right up my alley. Need to fine tune my muscle ups before Washington state sectionals. As for 155# thrusters......DAMN!!!

Comment #29 - Posted by: jmfs81 at January 31, 2010 6:32 PM

What's the RX for women? I was waiting to see bingo's post...=)

Comment #30 - Posted by: AM46 at January 31, 2010 6:34 PM

how many fish oil tabs does he have to pop now to combat the carb load? lol pizza eating for time 3...2..1...GO!

Comment #31 - Posted by: wicked dan at January 31, 2010 6:36 PM

Pizza for time. 3, 2, 1, GO!
Amazing dude!

The WOD looks sick too!

Comment #32 - Posted by: Steven M. Platek, Ph.D. at January 31, 2010 6:37 PM

Trying to do the hard routine. Counting my carbs, weighing my food, eating 6 times a day. What's with this video? GAAAAAA!

Comment #33 - Posted by: Thatcher at January 31, 2010 6:41 PM

Awesome looking workout!

Comment #34 - Posted by: Nabil - CrossFit Sweat Shop - Walnut Creek, CA at January 31, 2010 6:59 PM

Just finished the Level 1 Cert at One World in Union City, CA...
It was awesome and worth every penny. It's a big chunk of change, yes, but I feel so much more equipped to teach others the movements with the instruction I received. I think I'll even be able to share a few pointers with MY trainers!

I loved the one-on-one attention we got in the small group break-out sessions - very constructive. The instructors were AMAZING; a perfect combination of skill, knowledge, and wit made the weekend fly by.

My only challenge was that the class didn't end til 5:40 pm on Saturday and I had somewhere I needed to be - if I had known it would end so late (everything I read said it would be over at 5:00) I would have planned accordingly. But no sweat, really. That's small potatoes in the grand scheme of things!

Overall an incredible weekend!
Thanks to all the trainers and to Freddy C. for lending his awesome facility!

Comment #35 - Posted by: Carolyn at January 31, 2010 6:59 PM

Much thanks to Pat and all of the Crossfit Level 1 trainers at Rogue this wkend. The cert was awesome!

Comment #36 - Posted by: Dave D. Crossfit Pittsburgh at January 31, 2010 7:01 PM

Josh- after watching that video i'm not totally sure any of us could hang with the big dogs even in the "large pep and shroom for time" WOD. he destroyed that. unreal.

Comment #37 - Posted by: Phil at January 31, 2010 7:01 PM

what does 5 rounds for time mean??

Comment #38 - Posted by: seth kiely at January 31, 2010 7:04 PM

Furious Pete should have to do Fran right after the pizza slam. PUKIE?

Comment #39 - Posted by: Jimmy at January 31, 2010 7:08 PM

This video says a lot about out our society. Even within our own country there are people starving while others make consuming food as fast as possible a form of entertainment.

Comment #40 - Posted by: Daniel Urcuyo at January 31, 2010 7:16 PM

Level I at Crossfit King of Prussia (PA) was a great experience. Meeting stellar trainees and having positive, energetic trainers (Flowmaster Chuck, Jon, Dennis, Jenn, Rob, EC and interns Aimee, Bill, and Zach) were just some of the highlights. As much as reading the Journal, Performance Menu, etc. can help, being refined and fine-tuned in person by these folks is worth the weekend alone. I can only hope that other folks in the fitness industry are just as competent and friendly as these. Thanks and long live the honey badger!!

Comment #41 - Posted by: Chris Plentus - Crossfit King of Prussia at January 31, 2010 7:18 PM

Amazing and many thanks to the HQ staff at the L1 cert in Columbus this weekend. I learned so much and improved myself not only as a trainer but athlete as well. I sincerely enjoyed the coaches coach each other. Shows that they practice what they preach.
Its a lifetime of learning.
Congrats to Pat too! PR on squat clean and front squat!

Comment #42 - Posted by: keith s at January 31, 2010 7:23 PM

#8, #9, #18

I'm pretty sure the proper sub is actually 14 pullups and 14 dips for every one muscle up.

Comment #43 - Posted by: Mike (21/5'10"/170) at January 31, 2010 7:38 PM


so is this why we met con, to scorf down food?

Comment #44 - Posted by: steve at January 31, 2010 7:38 PM

Just finished the Level 1 Cert at CrossFit One World and It was one of the best CrossFit experiences I've had. I thought my movements were pretty solid, but you don't realize how much better you can get until you have Great athletes and coaches explaining your faults and how to fix them.

I know for a fact that I've learned a lot more about the CrossFit methodology and why its done. The Cert is a MUST, for any and every CrossFit athlete who wants to improve and learn more about the method.

Coaches were all great, and the sense of humor and passion for CrossFit was awesome. I think it might be cool if the participants could create a quick workout, and have some of the coaches compete in a team against each other. Just food for thought.

Thank You to all the coaches at the One World Cert and to Freddy.

Comment #45 - Posted by: Sal_Crossfit Santa Clara at January 31, 2010 7:42 PM


are the wod's planned out with a purpose in the order, ie. backsquat 1-1-1-1-1-1-1 followed by the hspu, squat, pullup, pushup workout followed by the snatch workout? do these wod's follow each other by design, or are they randomly pulled from the mind of the poster randomly? does that question make sense?
the reason i am asking is that, i love crossfit workouts, i love flirting with pukie, but due to the fact that i had a ruptured disc repaired last year and currently have a disc that is bulging/herniated, i am scared to do the olympic lifts for fear of rupturing another disc. so when i see the wod centered around olympic lifts, i have been digging through the crossfit archives and finding a wod that i haven't done before. i was just hoping that by doing that i wouldn't be cheating myself of a progression that was by design of the poster of the wod's, but i feel like i don't have much choice.

thanks to all who make crossfit what it is.

Comment #46 - Posted by: redeemedtat2 M/36/5'8/165 at January 31, 2010 7:57 PM

Thanks to all the coaches at at Rouge CrossFit Cert...I had a blast!!!!

Comment #47 - Posted by: Armando at January 31, 2010 8:06 PM

I completed the Lvl 1 Cert. at the Colorado State Patrol in Golden, CO this evening and I could not have asked for a better experience. The coaches, Chris, Miranda, Lisa, Cherie, and Matt, are amazing instructors, motivators, and truly humble, outstanding athletes and people. Their dynamic personalities and in-depth, first hand knowledge of the foundations of CrossFit and Nutrition combined with their effective, efficient, and intuitive instruction made it very easy to learn and pick up new instructional techniques. Thank you coaches for your time and efforts.

Also, the positive attitude of the participants was a great supportive atmosphere reinforcing the value and quality of the CrossFit community. I'm extremely excited to be tapped into such a strong group of people.

Comment #48 - Posted by: Justin at January 31, 2010 8:11 PM

@ vladimir #27----> Hey I had some problems in my left shoulder too. I think its the AC ligament in the shoulder from what I was told, usually if you stress it out it takes a little longer to heal because ligaments have poor blood flow to them. Mine did get better though. I iced it for 20 min and then no ice for 20 min, and did this 2 to 3 times in a row for a week. I also rested for a week. Usually some of the shoulder wods and pull up wods would act it up, but now I stretch my shoulder area out really well. Check out what baseball players, especially pitchers, do to stretch out their arms and shoulders, also check out the samson stretch, its awesome! I also scale back some weight on the thruster and shoulder press which has helped form, performance, and the shoulder :). I hope this works for you.

Comment #49 - Posted by: Steele at January 31, 2010 8:12 PM

To #7 Jimmy:

Here's Furious Pete doing a Pizza Helen:


Comment #50 - Posted by: areffkay at January 31, 2010 8:26 PM

Now we know why he's called Furious Pete - he was just angry at that pizza!

"You got to get mad at 'dem eggs, Luke!"

Comment #51 - Posted by: Dale_Saran at January 31, 2010 8:27 PM

Good lord Furious Pete! What did that poor beer ever do to you?

This WOD is going to kick my ass. Can't wait...

Comment #52 - Posted by: Natty at January 31, 2010 8:49 PM

can someone please explain this workout?

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

what does five rounds for time of mean??
thank you in advance!

Comment #53 - Posted by: seth at January 31, 2010 8:51 PM

what's with the videos not streaming anymore, they always start downloading when i click on them.

seth, each time you go through the list is one round, do it five times, and record how long it took you.

Comment #54 - Posted by: Greg at January 31, 2010 8:57 PM

:18:23 as rx'd

Comment #55 - Posted by: Justin D. _ 30/M/6'/200 at January 31, 2010 9:04 PM

less 3'00"
19'16" approx
subd 60 kg thrusters

Comment #56 - Posted by: James GS at January 31, 2010 9:05 PM

Go to the "exercises and demos" link on the main page. Find the "thrusters" and "muscles ups" vids, watch them. Then go to the Crossfit Forum and READ, almost every conceivable question has been addressed. Being a self starter is a great quality to develop in life, and it is especially important in this community.

God luck dude.

Comment #57 - Posted by: Jacob at January 31, 2010 9:14 PM

hey fellow crossfitters, i broke my arm this weekend snowboarding. ya i know, im an idiot haha! any suggestions for subs on this workout for a one-armed man?

Comment #58 - Posted by: rob_AF M/20/6'4''/200 at January 31, 2010 9:15 PM

Just returned home from Level 1 Cert @ KoP! Awesome Time, Great place, Terrific Instructors and Outstanding um, -> Treats! Many thanks to Chuck, Amy and the rest of the Rock Stars! -Scott

Comment #59 - Posted by: Scott Dietrich at January 31, 2010 9:18 PM



you start the stopwatch, then you do 5 rounds of exercise. Each round consists of

5x155 pound Thrusters
5 Muscle-ups
Running 400m

when you have finished the run on the final round, you stop the stopwatch and note your time.

Comment #60 - Posted by: nick in sydney 38/6ft/85kg at January 31, 2010 9:25 PM

sub by taking a break a couple days your arm is likely still swollen from the break! Since you likely wont listen I would say 70 lb dumbbell thruster with one arm. For muscle ups you could do 4 one handed band assist pull ups for every prescribed MU. scale to your ability. And for God's sake try to keep your busted arm stabilized!

Comment #61 - Posted by: Zach 24/m/180/5'9" at January 31, 2010 9:51 PM

Must've been Pete's cheat day.

Comment #62 - Posted by: Archon at January 31, 2010 9:51 PM

Hello main site world:

Literally JUST got back to St. Louis after the Level1 in Golden, CO. Naturally, my instincts kicked in and I came to the site right away.

Thank you everyone who was at Golden (trainers and now new level1-cert-ees) for an amazing, information-packed, inspiring, and can-I-say-amazing-again? weekend. It was a great time and I cannot express how beneficial it was for me. It was also truly awesome to meet everyone (finally other people who get it!) and I wish you all the best of luck with your CF journey!


Comment #63 - Posted by: Sarah F/22/5'6 at January 31, 2010 10:04 PM

Pizza, really? How about steak and broccoli for time

Have Fun, Train Hard,


Comment #64 - Posted by: Billy Olympic Crossfit at January 31, 2010 10:09 PM

dont have a gym to access for this WOD which sucks. im gonna have to find a WOD that'll push me just as hard, somewhere in the archives...

if anyone has any ideas let me know!
all i have in my garage so far is a pull up bar, ab ball, 12 lb medicin ball and my will to push myself past death.

bring it on!!!

Comment #65 - Posted by: Jah at January 31, 2010 10:55 PM

i dont have the means to do thrusters or muscle ups right now.

so im thinkin doin MURPH will be just as good??

Comment #66 - Posted by: Jah at January 31, 2010 11:15 PM

Nice idea Billy

how about "15 blocks of Broccoli for time"

Comment #67 - Posted by: nick in sydney 38/6ft/85kg at January 31, 2010 11:19 PM

Comment #43

I'm keen to get more feedback on this one too.
I've been crossfitting for over a year and the only intentional
wod timing i have seen could just as easily been chance.

I think that its less about a format progression
and more about making sure you make a continued
effort so don't miss a muscle group and/or rep

Comment #68 - Posted by: Anthony Australia at January 31, 2010 11:36 PM

There's really only one person who can clear you for Oly lifts and really anything else CF WODs entail, and that's your doctor. He's the only one who can know what your level of recovery is after last year's surgery and what your capacity/ROM would be with a current bulging disk. Personally, I would be very careful until I got complete clearance for full physical activity.

Comment #69 - Posted by: bartinsla at January 31, 2010 11:40 PM

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


I guess this WOD is just to put you in some misery/ muscular stress feeling (out of your comfort zone). I can't even do 1 x 155 thrusters, probably will do the same weight of my one max 1 RM for shoulder presses -5 pounds or a weight that I can probably barely do 3 to 5 thrusters. muscle ups and the run are going to hurt but they are doable! BRING IT ON COACH!


Comment #70 - Posted by: Santi at February 1, 2010 12:01 AM

Thank you to all the coaches at the One World Cert. It was a load of fun and HARD WORK(I passed out when I got home)!!! Now I can text all my friends about how fun and awesome CrossFit Certs are. lol. hahaha.(inside joke for the one world cert).Thank you for your passion and all that you do!

Comment #71 - Posted by: Jordan M. at February 1, 2010 12:01 AM

so just did this and puked once did full muscle ups and full thrusters time:32.27
Camp Good AF.

Comment #72 - Posted by: Goff at February 1, 2010 2:03 AM

My PR is 00:29:23.7

Comment #73 - Posted by: pricey30 at February 1, 2010 2:12 AM

AAR for Columbus,OH Level 1 Cert:
What was planned? Learn about Crossfit. The foundational movements and a lot more.
What actually happened? Learned about Crossfit. Learned why it is so important to learn the basics of each foundational movement. We learned the importance of power. I learned that power comes from the hips (and now I know how to utilize them better). Learned about nutrition and why food is so important. Learned why and how to schedule WODS. Learned some things I can take back to teach others and much, much more.
Why it happened? Excellent instructors and effective teaching styles. Great class involvement. Great facility (Rogue Fitness).
What can be done next time? Better introductions. Allow time for class to introduce self to each other (this way we kind of see who else is in the class). Is it a bunch of trainers, who are the military, who might have other back grounds other then personal training? I like the idea of the class creating a WOD for the instructors. I also was expecting to get my butt kicked one more time at the end of the class yesterday. Overall a great experience and well worth attending.

Comment #74 - Posted by: jbtracker at February 1, 2010 2:17 AM

Couldn't do the Muscle ups, so did Pullups x5 and then held myself in the finished muscle up position for a second or two and lowered down.

21mins 22 seconds.

Comment #75 - Posted by: Dan at February 1, 2010 2:31 AM


31:31 as rx´d
Thrusters and MUs 3+2

Comment #76 - Posted by: Fred G at February 1, 2010 2:35 AM

#27 AM46

According to BrandX the scaling for girls is 105#-115#. Of course scale appropriately to your strength level.

Comment #77 - Posted by: Amanda F/19/180/5'7 at February 1, 2010 2:41 AM

bar muscle ups and a treadmill: 26:24

Comment #78 - Posted by: eno at February 1, 2010 2:44 AM

Tucker! Great cert as always!! I always learn so much from you and your approaches. Keep it up good man, you are a wealth of knowledge.

Comment #79 - Posted by: kat at February 1, 2010 3:14 AM

Thrusters unbroken
Broken Muscleups

Comment #80 - Posted by: charbs 185/24/m at February 1, 2010 3:17 AM

I thought I did well, but once again, the slowest time: 35:38.

100# thrusters, sub'd 15 pull-ups/dips for muscle-ups.


Comment #81 - Posted by: Bobus at February 1, 2010 3:19 AM

5 rounds of
5x 155# Thrusters
5x jumping Muscle ups (doing some technique work to get the real thing down later today)
100 Jump ropes followed by 10 double unders


Comment #82 - Posted by: Brendan at February 1, 2010 3:50 AM

Regarding people making comments about how "pathetic" and "ego inflating" the pizza video is ... RELAX. Heaven forbid a VERY STRONG Crossfitter enjoys himself and eats something other than steak and broccoli. I'll bet if you lifted beside him he would deflate YOUR EGO pretty damn quickly.

Comment #83 - Posted by: Andrew Burns at February 1, 2010 4:00 AM

This one took me out. I wimped out, only did three rounds:

Thruster 155 / 155 / 135
(cheat) pullups 15 / 15 / 10
dips 15 / 15 / 10
Bike 1 mi (1.6k) / 1 mi (1.6k) / 1 mi (1.6k)

38 minutes

Steve / M / 39 / 5'9" / 220-ish

Comment #84 - Posted by: steve in hatfield at February 1, 2010 4:01 AM

In my gym the running stuff is no where near where I will be doing thrusters/muscle ups. Is it good to save all the running until the end or should I just rush over to the treadmills mid workout and do my 400 meters?

It seems like this calls for more of a sprint during the run than my average 1.25 mile plod. Anyone have similar issues or suggestions for getting this done?

Comment #85 - Posted by: Michael C. at February 1, 2010 4:07 AM

sub´d MU´s for 5 * Pull ups and dips with 45 lbs weight. Is that a adequate sub? Felt like doing something heavy instead of the 20/20 Pull-ups/dips sub. Everything unbroken...

time: 21 mins

Comment #86 - Posted by: Jake at February 1, 2010 4:11 AM



subbed 2:1 pull-ups and dips for muscle ups. this was definately a butt kicker. my 400m runs were more like sad looking shuffles.

Comment #87 - Posted by: Mike at February 1, 2010 4:16 AM

sorry, forgot to add that i subbed 135lb thrusters. kind of an important detail.

Comment #88 - Posted by: Mike at February 1, 2010 4:17 AM

For christ's sake the guys eating a pizza. Do we have to take everything so serious?

Comment #89 - Posted by: Ron at February 1, 2010 4:23 AM


Five rounds for time of:
135 pound Thruster, 5 reps (tried 155, too heavy for me)
10 pullups
10 dips
Run 400m


Comment #90 - Posted by: jeglit (m/38/6'4"/225) at February 1, 2010 4:35 AM

For those of you worked up over the pizza eating, you should do a little research. This was not a random prank or some Joe scarfing a pizza. This was an incredible accomplishment. Look into competitive eating, and you'll see that there are very few people in the world who can down a pizza in 2min.

Furious Pete Czerwinski has several eating records, including the 72oz steak. He has been featured on National Geographic TV

And, he's a CrossFitter who takes his fitness very seriously. Click on his name above or google him. There's a bunch to learn.

Comment #91 - Posted by: TonyB at February 1, 2010 4:43 AM

M 6'0 / 180lbs / 33yrs

22:30. Good workout.

Comment #92 - Posted by: Joe K at February 1, 2010 4:47 AM

as Rx'd: 23:06

That was great, under a full moon and a gorgeous sunrise!
A week or so ago, my 135 pound thrusters after those 500 meter rows were horrible, so I was careful to keep the 155's slow and under control and all my bones stacked the right way. Slow is smooth, and smooth is fast, as they say.

Tom in Puerto Rico, age 45; 170 lbs.

Comment #93 - Posted by: TRN III at February 1, 2010 4:58 AM

17:57:96 forget w.o.d. I'm sweating like w.o.w.

Comment #94 - Posted by: Benjamin at February 1, 2010 4:59 AM

as rx'd


Comment #95 - Posted by: joecam 35/M/191 at February 1, 2010 5:02 AM

COACH: Lot's of subs on this one, am I cheating myself?

SUB 115# thruster
SUB PullUps/Dips
SUB Eliptical machine


23m/6'1/163 lbs

Comment #96 - Posted by: Danny G at February 1, 2010 5:04 AM

Crossfit Sri Ram Ashram, India
No one did rx weight today. Our agreement was we would go heavier than ever before on a thruster WOD, even if it's only 2kgs heavier.

Vijai m/5'7/60kg
22:31 62kg

Arvind m/5'7"/63kg
27:43 60kg

Bachendra m/5'5"/65kg
24:30 50kg

Uttam m/5'7"/60kg
22:16 55kg

Comment #97 - Posted by: rashmi at February 1, 2010 5:05 AM

Thrusters - 95 lb (PR)
Pull Ups - 5
Dips - 5
Run - 400

35:12 (the 95 lb. thrusters got me)

F 5'1"/29 age/128 weight

Comment #98 - Posted by: Heidi Willocks at February 1, 2010 5:11 AM

I'm not usually one to post early before I've even done the WOD...but damn, I like the look of this one!

We'll see how I feel about that statement later today.

Comment #99 - Posted by: Chris O m/28/177 at February 1, 2010 5:28 AM

Just wanted to recap my start first 3 weeks)with crossfit. It was bitter sweet. My love was more strength oriented at the expense of overall fitness. Crossfit is fixing that! My work schedule only allows me to do 4 on and 3 off (12 hour shifts and a commute). When all the bad weather hit I decided to do the wod and take advantage of the extra days. Bad idea! I ended up hurting my shoulder and need to take a week off. On the good side, I have lost about 10lbs. doing crossfit and going about 90% Paleo. Thanks to all for the good info being posted. Bingo we miss you!

Comment #100 - Posted by: Jay m/38/5'6"/169 at February 1, 2010 5:28 AM

27:34 subbed with pull-ups and ring dips

Comment #101 - Posted by: Tyler Scott at February 1, 2010 5:33 AM

subs: 85# thrusters
4 pullups/2 ring dips per mu

Comment #102 - Posted by: duane at February 1, 2010 5:33 AM

#84 Michael C
Same setup for me. I prefer to go in the basketball gym and run rather than trudge up the stairs and turn on the treadmill. plus you can vary your pace running where you can't on a treadmill.

Comment #103 - Posted by: Jon E at February 1, 2010 5:48 AM

m/26/6'1"/220#/20% bodyfat/18 blocks
Day 1 back on Xfit

3 rounds for time (buttercup):
5 x 25 lbs thruster
20 x bench dips
20 x beginner pull ups
run 200 m


Comment #104 - Posted by: ecj at February 1, 2010 5:49 AM


26:43 jumping mu

Comment #105 - Posted by: Stretch at February 1, 2010 5:57 AM

hey guys, been on paleo 2 weeks now, just wondering whats the rules when it comes to supplements i.e. protein shakes etc, i found a no sugar, real clean sounding powder, any thoughts?

Comment #106 - Posted by: craig at February 1, 2010 5:58 AM

Three rounds

135-lb thrusters
10 pullups, 10 dips
.25 mi on treadmill

about 5 min per round

14:45 with a good sweat

Comment #107 - Posted by: Hale at February 1, 2010 5:58 AM

Thrusters (subbed 135lbs)
Muscle-ups (subbed 4 pull-ups/4 dips per)

31:51 (had to wait often for the pull-up bar and dips)

Comment #108 - Posted by: Simon/29/M/185/5'9" at February 1, 2010 6:03 AM

really horrible workout...heart was beating out my chest from the word go
As Rx'd: 28.50

good one

Comment #109 - Posted by: Ben 74kg/20/M at February 1, 2010 6:04 AM

115lbs thrusters
15xpu + 15 x ring dips

36min flat
not good, gonna get there

Comment #110 - Posted by: Joe Snow at February 1, 2010 6:11 AM

60kg thrusters
as many pull ups as possible then 15 dips and more pull ups

34mins - some waiting for kit

Comment #111 - Posted by: BenG M29/5'10"/185 at February 1, 2010 6:17 AM

Thanks KOP for hosting a fantastic cert over the weekend! Chuck, EC, Jon, Dennis, Jenn, and Rob all did an amazing job of teaching the crossfit way. Anyone who hasn't attended a cert, I highly recommend going, even if it's just to improve yourself. The "treats" were awesome and many PR's and first RX'ed Frans were seen as everyone fought like honey badgers! 3-2-1-GO!

Comment #112 - Posted by: James at February 1, 2010 6:36 AM

I just wanted to compliment everyone at the Level 1 cert at Crossfit KOP. All the trainers were fantastic, and everything was presented in such a way that even if you read everything before hand and had a great working knowledge of all things crossfit, you would still walk away from the weekend with more new information than you thought possible. Worth every dime. And I now have double unders!

Comment #113 - Posted by: Tim Card at February 1, 2010 6:41 AM

Furious Pete is the kind of guy who overcomes obstacles. Just like Tony said, click around and look at what he has accomplished in the face of adversity. He can take on a Crossfit WOD every day without fear because he has overcome challenges that are much greater.

Comment #114 - Posted by: mississauga dave at February 1, 2010 6:44 AM

65 lb thrusters
10 pull ups/10 dips (10 lb assist)
run 400 meters


Comment #115 - Posted by: beemer (f/38/5'4"/130) at February 1, 2010 6:44 AM


105lbs Thruster
15pu and 15dips
.25 treadmill


The pullup and dips got me on the 4th and 5th round. Great workout

Comment #116 - Posted by: Brian at February 1, 2010 6:47 AM


Comment #117 - Posted by: Kylec at February 1, 2010 6:50 AM

Just finished the level 1 at Crossfitoneworld in Union city and had a blast. I now have a good understanding of why and how the method works. The coaches are amazing and their love, knowledge, understanding and sharp eyes are evident. It is a great honor to work with such great people! Yes it is a little rushed and a lot of information in two days but now I feel inspired and committed to focus on what I know that I don't know.
Thank you Freddy for your great facility and for the cold ones.

Comment #118 - Posted by: marco at February 1, 2010 6:55 AM


Five rounds for time of:
135 pound Thruster, 5 reps
5 L-sit Muscle-ups (due to low ceiling in my apartment)
Row 500m (indoor, because of snow and ice and no weightlifting outside)


Thrusters unbroken in all rounds, one failed muscle-up in round two or three. Not much rest other than transition times.

Comment #119 - Posted by: Memuc at February 1, 2010 6:58 AM

This was my first "taste" of CrossFit (Columbus,Ohio Rogue Cert) and it was great! Having never EVER (and I hadn't) done it before can be a bit overwhelming but the instructors were awesome. Thanks guys. Just wish there was a CF gym closer then 2.5 hrs away!

Comment #120 - Posted by: Krystal Wittekind at February 1, 2010 7:01 AM

Comment # 104

All protein powders spike insulin levels..… I would take them only after a very intense workout to better distribute key nutrients to muscles…

Comment #121 - Posted by: jami at February 1, 2010 7:01 AM

Thanks to Pat, the great group of trainers and Rouge Fitness at the Level 1 Certification in Columbus Ohio. Everyone did a fantastic job. The athletes that attended the certification were awesome people, what a wonderful community. We are back in the BOX today but what a great weekend. I am now a Certified CrossFit Level 1 Trainer. I have a lot to learn! This is not the end, but the beginning. My entire body is sore and my brain is ready to burst. 3-2-1-GO

Comment #122 - Posted by: Jerry Wilsn at February 1, 2010 7:05 AM



155(X3), 135(X3)
400m (35 degrees,SC)

Comment #123 - Posted by: Aus at February 1, 2010 7:14 AM

Dave is right. If you knew what Pete has gone through you would understand that it is not just about some guy eating a pizza in under 2 minutes. There is way more to it than just that.

Check out his documentary trailer on Y'tube (search "Furious Pete Documentary Trailer") and you'll see what we mean.

Comment #124 - Posted by: Melissa Cvjeticanin at February 1, 2010 7:14 AM

As Rx'd 27:43


I'm not a hater. The eating thing is interesting and I'm sure it's a real feat, but it's not functional, and it's probably not healthy. It seems counter to the CrossFit philosophy. If you put a video up discussion will ensue, that's how we roll/are trained.

Comment #125 - Posted by: Thatcher at February 1, 2010 7:15 AM

Day 3 of Cross Fit
5 Rounds for time:
.25 run treadmill
5 pull-ups (1 no weight assist, 4 rounds weight assist)
5 dips (1 no weight assist, 4 rounds weight assist)
65 lb thrusters

Comment #126 - Posted by: Jenniferg at February 1, 2010 7:20 AM


Treadmills and rowing equipment are across the gym and there was a lot of people eyeing up the rack I was using so I subbed 2 minutes of single unders for run.

5x145# thrusters
15 pullups
5 ring dips
2 min single unders
5 times through

Comment #127 - Posted by: dan m at February 1, 2010 7:21 AM

subbed jumping Muscle ups


Comment #128 - Posted by: Jonblaze at February 1, 2010 7:22 AM


thrusters scaled to 65#

sub MU fro 4:1pu+4:1dip -100# on graviton


Comment #129 - Posted by: Warren at February 1, 2010 7:22 AM

Day 3 of Cross Fit
5 rounds for time:
.25 run treadmill
5 pull-ups (jumping)
5 dips (90 lbs assist)
95 lb thrusters
19:45 time

Comment #130 - Posted by: maddog at February 1, 2010 7:23 AM

did CFWU (-dips, -pullups)x3

95# thruster (yum)

4dips/4pullups x 5 @ 112#asst

1/4 mile run


Comment #131 - Posted by: CJPSmith M/23/5'10"/194 at February 1, 2010 7:32 AM

23:46 with jumping muscle ups

Comment #132 - Posted by: Catbox 31/m/5'10"/220 at February 1, 2010 7:32 AM

oops 17:08 not 16:08

Comment #133 - Posted by: dan m at February 1, 2010 7:35 AM

i love this workouts.
but to be honest, after i workout
i'am hungry,i need more than just
enough. any help please let me know.

Comment #134 - Posted by: pete at February 1, 2010 7:43 AM

Attended the Level I cert at CrossFit KoP this past weekend, an amazing experience. Many thanks to Chuck, EC, Jon, Jenn, Dennis and Rob as well as Aimee, BIll and Zach for great instruction and a ton of pointers on form and coaching, great technical instruction and very well delivered. The personal attention in the small groups was excellent, and the treats were a blast. Awesome to see some PRs on Fran and first-time Rx's, and Chuck's knowledge of nature trivia was an unexpected treat as well. A ton of material to digest and work with, and a real pleasure to meet the other folks going thru the cert. Highly recommend this to anyone who wants to understand the ideas behind CrossFit and start down the road to becoming a coach.

Comment #135 - Posted by: Jeff H at February 1, 2010 7:45 AM


Thrusters @ 75#
Muscle-ups (from knees)
400m run


Comment #136 - Posted by: TReed at February 1, 2010 7:45 AM

23:42 as RX'd felt good but horrible! Most thrusters ever at 155!!! Awesome programming!!!!! Love the new stuff!!!!! Do work everyone!!!!!

Comment #137 - Posted by: Joel Stephens at February 1, 2010 7:53 AM

That man has some serious work capacity with pizza. Amazing.

Comment #138 - Posted by: Pat Sherwood at February 1, 2010 7:55 AM

Close to my one month crossfit anniversary...

31:00 even.

Did the thrusters as rx'd (killer), for muscle ups, I subbed 4 dips then 4 pullups then 4 dips then 4 pullups, etc. until I got to 20 of each. That slowed me down a lot. Ran on the treadmill at 8.0.

Comment #139 - Posted by: Steve M/25/215/6'3"/new at February 1, 2010 7:57 AM

Couldn't run in Sao Paulo streets, so I switch it for 400m rowing...
23'23"... man, if I really want to go to the games I need time to work out more often!!!

Comment #140 - Posted by: Joel at February 1, 2010 7:57 AM


5 rounds of:
5- 115# thrusters
5- jumping muscle ups (not from a fully extended position at the bottom, but I held the top position for a full 2 secodns each time)
400 m run (well, this turned out to not really be a run but me "scooting" my body around a track)

23:48. I thought this would never end.

Comment #141 - Posted by: Maria at February 1, 2010 7:57 AM

Had the opportunity to attend the level 1 cert in KOP this weekend. Outstanding instruction all around! This staff was extremely knowledgeable in every aspect of fitness, and there professionalism and patience were top notch. It was great to meet so many other crossfitters from all over. To anyone considering attending one of these certs: DO IT. Thanks to Chuck, EC, Dennis, Jenn, Jon, Rob and the rest of the cert team. Also a big thanks to Aimee for hosting at her box!

Comment #142 - Posted by: Chris at February 1, 2010 7:58 AM

Returned late last night from the Cert 1 in KOP and it was a blast!. The coaches were incredibly knowledgeable and I learned a lot. I've found no matter how much training/reading I complete I still always learn more and more. Much thanks to Aimee Lyons (and mom and dad) for allowing the use of her new Box (very nicely set up and lots of space) and all of the coaches: Chuck, EC, Jon, Dennis, Jenn, and Rob! You did an awesome job! It was also great meeting more people involved in the CrossFit community.

Rage On.

Comment #143 - Posted by: Matt F at February 1, 2010 8:05 AM

Have Fran scheduled at the box today, but my back is still hurting.

Comment #144 - Posted by: Dominic Sirianni at February 1, 2010 8:06 AM

WOW!! Pizza for time I wanna throw up but dang that was awesome to watch. Just about how many days worth of blocks was that LOL.

Todays WOD Subbed pull ups and dips for Muscle ups
Treadmill was upstairs in gym to so that was fun running back down the stairs to do more heavy thrusters!!
Love it and Furious pete you are my new Hero!!

Comment #145 - Posted by: Travis at February 1, 2010 8:23 AM

as rx'd


not as fast as i wanted. All thrusters done unbroken.

Comment #146 - Posted by: Adam (m/23/5'9"/163) at February 1, 2010 8:24 AM

2all my level 1 people at rouge this wknd gr8 job!!!
thank you to all the trainers u guys rocked,Pat awesome to c u again,hope u enjoyed the burger lol.
Now back to my level 1 thoughts....To any one who has done karate,kufu,any of the arts.i was told this alot coming up in the ranks,when u get ur black belt,ur not done u have only jus now begun ur journey on truly learning ur art.Now that we have r level 1 we r far from done,lets continue to learn and grow as trainers.thanks again to the cf staff. got luv for all of ya

Comment #147 - Posted by: charlie toomuch at February 1, 2010 8:30 AM

21:56 - Scaled. 155 rd1 -135 rds2-5,10/10 pus/dips, TM. Work, stations only steps apart, Rounds@4:05,3:52,4:07,4:45,5:06.

Comment #148 - Posted by: gs at February 1, 2010 8:52 AM

I completed my Level I Cert at King of Prussia this past weekend. Excited does not even begin to describe how I am feeling! The stellar cert staff was absolutely amazing - they answered any question we had, corrected every mistake that occured in our movements, gave us a wealth of knowledge, and they did all of this with enthusiasm and a sense of humor. It is obvious that Chuck, Jenn, EC, John, and Dennis know their "stuff" and enjoy what they do.

In addition, Aimee was a fabulous host! It is evident that she is a phenomenal coach - her box is huge, she has an awesome attitude, and she has a passion for CrossFit!

Once I arrived home, I rambled on and on to my boyfriend (who also happens to be my coach) about how awesome the cert was. I thought I had said everything and then I'd come up with something else. It is killing me that I have to work all day and cannot just go knock out a WOD right now. I am extremely motivated to increase my intensity, reach new heights, and share what I have learned.

In addition to all of the knowledge I received, I was also reminded what a truly one-of-a-kind community CrossFit really is. We were 60 strangers thrown into a box for two days, yet we immediately had many things in common. It was easy to have topics of conversation and to complete a workout and be pushed and cheered on by someone you just met. Plus it is always nice to be reassured that no, you are not crazy because you cart your own bag of nuts, hard boiled eggs, and fruit around with you everywhere you go!

Thank you to everyone involved with the weekend for such a great experience!

Comment #149 - Posted by: Brooke at February 1, 2010 9:05 AM

Just attended Crossfit Level 1 Cert at One World in Union City. Amazing, I learned so much about the methodology of Crossfit. Taking this cert really put the workouts into perspective for me and how they are a complete workout that not only works the body physically but mind as well. I want to thank all of the TRAINERS. Not only were they so passionate about Crossfit, but they were so easy to talk to and so helpful, Thank You. I felt like I learned so much, yet I felt so hungry for more. I look forward to improving my own techniques as well as changing the world with Crossfit. Again a big Thank you to all the Trainers, you guys KICK ASS. Freddy, Thank you for hosting the Cert, your gym is awesome.

Comment #150 - Posted by: Julio Llamas at February 1, 2010 9:05 AM

Just finished my level 1 certification at One World. I'm very grateful to all the trainers on staff this weekend for making this experience what it was. I walked away with so many pearls of training wisdom that have already made an impact for my first client this morning. It doesn't matter how long you have been crossfitting for or how well you think you know this stuff, communicating about Crossfit to other individuals is a difficult task. Having two days to hear how the best in the business communicate about this amazing fitness program was phenomenal.

Comment #151 - Posted by: Marcus Filly at February 1, 2010 9:21 AM

5 rounds of:
135 lb thrusters - 5 reps
15 pullups
15 bar dips
267m run


Comment #152 - Posted by: Jeff 21/5'7/150 at February 1, 2010 9:23 AM

35:53 - Scaled bigtime!
5 Rounds of..
Thruster - 65 Lbs for 25 Reps
Pull-Ups - 20
Dips - 20
10m Shuttle Run X 40

Finisher -
Puke - AMRAP in 20 Mins!!!

Comment #153 - Posted by: Abinav SN at February 1, 2010 9:23 AM

Finished the Cert in Columbus this weekend. What a great time along with gaining such a vast knowledge in so many areas. Was running through it with my brother-in-law on the drive home and was surprised at how much I had really learned in such a small amount of time. Mad props to Pat, Stephan, Heather, Joe and the hole gang. Great teachers!!

Comment #154 - Posted by: craig at February 1, 2010 9:27 AM


Thrusters 92#
Only 2 rounds. 9:42 I feel bad because I had to stop. I usually train at night but today we did it in the morning. The sun was heavy. Does any one have recommendations to be good even under the heat? Or it is just getting used to it?

Thrusters 42#

Comment #155 - Posted by: Humberto at February 1, 2010 9:28 AM


As rx'd 35:11

Comment #156 - Posted by: Karim saoud at February 1, 2010 9:34 AM

I was expecting a Bingo post only to forget it isn't January anymore. Just got my knee wraps so I'm back in business for heavy thrusters. 3-2-1-GO.

Comment #157 - Posted by: Matthew 23/6'2.5"/212 at February 1, 2010 9:36 AM

Tried posting before...

Sub 115# thursters/ pullups, dips/ and eliptical machine


m23/6'1/163 lbs

Comment #158 - Posted by: Danny G at February 1, 2010 9:40 AM


Thrusters as rx'd
No rings so I did pull-ups and dips (15 of each per round)
Did my 400m on crosstrainer level 15.


Comment #159 - Posted by: Bugsy at February 1, 2010 9:41 AM

Wow, this really did me in. Should have just subbed 135lb thrusters. did only 3 rounds as rx'd. shoulders were starting to bug me and i was having to do all the thrusters as singles. 3 rounds took a little over 30min.

Comment #160 - Posted by: Eamon at February 1, 2010 9:52 AM

Back on the lunchtime WOD at MACDILL Gym after a bit of a hiatus...

Warmup up: 2 X GHD (12), 2 X BE (12), 15 body squats.

WOD as RX'ed (sub'd 10 pullups and 5 ring dips for MUs)

Comment #161 - Posted by: Gene 40/6'2"/215/W1D1 at February 1, 2010 9:52 AM

Um, wow!

Anyone have ideas for MU progressions/improvements?

Not in the M/U club yet

Comment #162 - Posted by: FunnyMoneyLoanShark at February 1, 2010 9:55 AM

65# thrusters
3 pull-ups/3-20# assist dips for each muscle-up.

Knees didn't like three days of deep squats last cycle, so did 135# push jerk instead of thrusters. Rest as Rx'ed.

Comment #163 - Posted by: Kevin C. at February 1, 2010 9:57 AM

25lb thrusters x5 reps, 30lb pull ups x5reps, 400m run x5(total run time 12 minutes) total time 30 minutes...hmm not that fast F/33/5'3"/108 :D

Comment #164 - Posted by: Mindy S at February 1, 2010 10:01 AM


135# thrusters unbroken
M/U's with 40# counter on gravitron


Then did ring dips and ring pull ups to work up to unassisted M/U....

Comment #165 - Posted by: BillB at February 1, 2010 10:03 AM

95# thrusters, 12 pullups, 12 ring pushups, 400m run

Comment #166 - Posted by: JuliAnn at February 1, 2010 10:04 AM

135lb thrusters,all else as rq'd
30:37 Good WOD

Comment #167 - Posted by: Capt11 at February 1, 2010 10:04 AM

Day one CF:

95# Thrusters
15 pull ups
15 dips (3:1 subs)
.25 treadmill at 7 mph

42:49 but that included 2 min round trip(8 min of resting ha) between buildings at my Y (treadmill not in same building as weightroom). I did P90X this time last year but I think I'm gonna luv CF even more. Bring on wakeboard season!

Comment #168 - Posted by: Dugg H at February 1, 2010 10:07 AM


Sub'd 500M row for runs. Else as Rx'd

Comment #169 - Posted by: Alan at February 1, 2010 10:09 AM

I attended the level 1 Cert at Rogue Fitness this last weekend. Great weekend and great facility! Thanks Pat, Heather, Joe, Stephan, Rudy and all the other instructors! 3, 2, 1...GO!!

Comment #170 - Posted by: Scott at February 1, 2010 10:10 AM

22:19, scaled thrusters down to 135 to avoid excessive soreness.

Comment #171 - Posted by: ScottMacArthur at February 1, 2010 10:10 AM

25:41 rx'd

Had to leave my garage and run in the cold. That seemed to take its toll on my arms.

rd1 :43(5)/1:36(3/)/1:53
rd2 2:18(2/3)/1:35(3/2)/2:05
rd3 2:01(3/2)/1:05(3/2)/2:08
rd4 2:02(3/2)/1:36(3/2)/2:06
rd5 1:44 (3/2)/:38(5)/2:03

Comment #172 - Posted by: Jim D. 49 m/165/5'11" at February 1, 2010 10:11 AM

I agree with Thatcher (Comment #123). Props to Pete for being a heavy hitter in the world of competitive eating, but I just don't get it. Glorifying a bodily function? And, dude, c'mon... slamming food like that CAN'T be good for you.

Comment #173 - Posted by: crizzler at February 1, 2010 10:13 AM


As RX'd: 28:51

Kinda disappointing. I kept dropping the bar after I would get tired instead of just resting it in a front squat position. Took too much energy to power clean it back up.

Good workout though.

Comment #174 - Posted by: Brad at February 1, 2010 10:15 AM

The thrusters slowed me down, replaced 400m w/ 5 rds of 50 Double unders, else RX'd = 25:58.

Comment #175 - Posted by: Carl L. 30m/163/5-9 at February 1, 2010 10:17 AM

scaled thrusters to #135 after 1st round. Running in the ice & snow was fun but slowed me a bit! 31:00 flat.....
great wod!

Comment #176 - Posted by: Bruce's Brother 38/5' 11/185 at February 1, 2010 10:17 AM

19min rx'd

Comment #177 - Posted by: Kris Kepler at February 1, 2010 10:20 AM


subbed 4:1 pu/dips

~32:00 watch flew off wrist on last thruster of last round, hit the ground and turned off. conservative guess is 32 mins, could not have been higher.

thrusters unbroken, pull-up and dips would take forever, runs in 1:45 or so.

Comment #178 - Posted by: Corey at February 1, 2010 10:22 AM



115# thrusters
2:1 pu/dips

Comment #179 - Posted by: Matthew at February 1, 2010 10:31 AM

thrusters 135
bar muscle ups
400m treadmill
in globo at least a couple of wasted mins in between stations


Comment #180 - Posted by: andy peo 34/5'11/180 at February 1, 2010 10:35 AM

5 rounds

135# Thrusters
15 Pull Ups
15 Dips
400m Run

Time: 21:52

All sets unbroken, except for the last 15 pull ups. Did 10 and 5 on that one. I have to say, thrusters are one of my favs.

Comment #181 - Posted by: stryder9 M/36/5'8"/155# at February 1, 2010 10:38 AM



All 5 sets of thrusters unbroken. That was really my main goal.

Subbed 2:1 CTB pullups and ring dips for MUs

Comment #182 - Posted by: Fletcher at February 1, 2010 10:40 AM

replaced muscle ups with pull ups and dips, rest of WOD as perscribed....32:43

Comment #183 - Posted by: Pacers at February 1, 2010 10:43 AM

dont really have anything here to hang my rings from so i used the pull up bar that connects to other cable work out devices to and was able to do ring dips. Good practice.

Also did 5 pullups then thrusters of 135, ring dips, then 5 pullups and ran or used elliptical on last two rounds bc treadmills were all taken.

25 solid min andi was beat

Comment #184 - Posted by: GWW5/45/m/211 at February 1, 2010 10:44 AM

Hmm, this looks like a fun triplet. May have to do this as my WOD. Also, I could have SWORE that there was a weighted vest option for Daniel.
So I suffered through Daniel on Friday with a 20 lb vest (back still really sore).
22:39...roughly. It was fun though.

Comment #185 - Posted by: Chuck at February 1, 2010 10:47 AM

As RX'd

Comment #186 - Posted by: Carlos Cinco TM 223 at February 1, 2010 10:51 AM

5 rounds of:
155# Thruster, 5 reps
15 Pull-ups w/ 105# assist
15 Dips w/ 105# assist
Run 400m

Comment #187 - Posted by: Linwood Wright at February 1, 2010 10:56 AM

24:27 - subbed 135 lb. thrusters, jumping muscleups

Comment #188 - Posted by: SB at February 1, 2010 11:06 AM

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

time 22:01

I'm real happy with it.
thrusters were 3/2, 2/1/1/1, 2/2/1, 2/2/1, 3/2 also on thrusters it was 3 breaths in rack position befor next rep. It took time, but I kept it moving.

MU's were first 2 in a row, rest singles. Scott you were right, grip and shoulders gone from thrusters to rep MU's. MU's were not wrist flick.

Runs were as fast as I could go, I wanted to stop. But they were paced at an 8 min mile, so not bad.

The longest break was picking up the bar after the run, I did take a couple of 6count and go. That is the only part where monty got me even a little. Everything was to a 321go.

Comment #189 - Posted by: NikNichols42yo 5'7'' 165lbs at February 1, 2010 11:06 AM

I have problems getting a good rack position, getting elbows to point forward instead of down. Any tips for that? Should I be stretching my wrists more often or what? It pulls me forward so can't get a strong drive for my thrusters and makes them difficult. Any tips would be appreciated.

Comment #190 - Posted by: Brant at February 1, 2010 11:15 AM


5 rounds of:
80# Thruster, 5 reps
5 Muscle up
Run 400m

Running outside by -15 celsius

Comment #191 - Posted by: Badude at February 1, 2010 11:30 AM

Bad session today. Gym was choc-full, did warmup, decided to skip until more room was available, couple of hundred du's in and my rope sheared...

Get a bar and pull up bar load up to 115 and figure that is my limit after the pain of the last rotation so go in. 3rd set in someone decideds to stand right behind me when I clean the bar up to do the thrusters so I end up catching the bar on my collar bone and now have a lovely graze from the knurling.

Eventually got through the session but it was really feeble.

Doing this when the gym is quiet next time it comes up...

Comment #192 - Posted by: Ray.A M/29/5'8/150 at February 1, 2010 11:31 AM

sub 100# thruster
otherwise as rx'd

Comment #193 - Posted by: Sue Ady at February 1, 2010 11:31 AM


WOD as Rx 19:37 not my best performance the heat and the STAIRS were too much!!!

Big hugs and bad english for all

Comment #194 - Posted by: s'more at February 1, 2010 11:41 AM

Day of subs

5 rounds:
155# Thruster, 5 reps
20 pull ups/20 dips
Row 500m (Didn't feel like running in the rain)


Comment #195 - Posted by: CBrown at February 1, 2010 11:41 AM

CFWU (-)

Scaled weight to 100#, should've used 115#...


Cold here in Upstate NY!

Comment #196 - Posted by: jpatrick M/47/66"/135 at February 1, 2010 11:43 AM

Subbed 135lb thrusters which is a new PR.

5 rounds of:

135lb thrusters
20 pullups
20 dips
400m run


Comment #197 - Posted by: StewC M/51/5'11"/170 at February 1, 2010 11:44 AM

The thrusters killed me, everything else was manageable.
We'll be doing a modified version of this WOD tomorrow at my box. A few of my clients got their muscle-ups so, they'll be happy when they see this one. We'll be doing double-unders instead of the run.

Comment #198 - Posted by: Cesar / Bravo CrossFit at February 1, 2010 11:47 AM



*subbed 3x Pullups/Dip for every MU

Running was hard to recover from when going right into thrusters.

Comment #199 - Posted by: Keith M at February 1, 2010 11:52 AM

Jen did today's WOD on Puppies:

Four rounds for time of:
20-35 pound Thruster, 5 reps -- Jen did 55 pound thrusters
5 Muscle-ups -- SUBBED 20 assisted pullups (grey band) and 20 bench dips
Run 200-400m -- SUBBED 400m elliptical set at level 3 resistance, did not use arm/hand grips

Time: 20:59.

Afterward she said, "I call this workout the 'can't catch your breath workout.'"

Comment #200 - Posted by: Mel 36m/5'10"/170 at February 1, 2010 11:57 AM

Went to 135 lbs in 3rd round. Subbed 20 pull/ups and 20 dips.


Comment #201 - Posted by: albino at February 1, 2010 11:59 AM

WOW that was tough!

Had to scale after first round.

5 Rounds
145lb Thrusters 5 reps
Muscle ups 5 reps
Row 400 meters


Comment #202 - Posted by: Hugh McConnell - M/35/6'0/170 at February 1, 2010 12:00 PM

Subbed Tucker progression for MU, run on treadmill

Comment #203 - Posted by: Dave M/37/5'8"/175 at February 1, 2010 12:01 PM

21:40 rx'd

Comment #204 - Posted by: B-Mo 6', m,32,197 at February 1, 2010 12:06 PM

95# thrusters: unbroken
15 ring dips: sets of 5
15 pull ups: sets of 3 and 2

25 min

Standing Tall

Laura f/47/5'7/150

Comment #205 - Posted by: power-girl at February 1, 2010 12:07 PM

Finished Level I Cert in KOP. The staff was awesome and the Cert was outstanding. If you are even remotely thinking about it, get registered right away. I waited way too long to go. I had a blast and learned a ton. I look forward to attending another. If you are ever in KOP, you gotta stop in and see Aimee. Her place is awesome and it was a lot of fun to train there.

Comment #206 - Posted by: Jake Brown at February 1, 2010 12:08 PM

Attended my first Level 1 Cert this weekend at CrossFit KOP. Staff was incredible and the facility was amazing. If you're in the Philly area definitely stop in the KOP box and check it out.

The staff was great. Chuck, Gilson, Dennis, Jenn, Rob, and EC knew their stuff and had an obvious passion for teaching. I've heard people say that there is nothing in the Level 1 that you can't get from the main page and journal. Strictly content wise that may be true, but being able to learn from the best CrossFit has to offer was an honor.

I made some new contacts in the CF community, saw and stole from different coaching perspectives and got some good workouts in. Great weekend and will definitely attend a level 1 in the future.

Comment #207 - Posted by: JD at February 1, 2010 12:10 PM


Rx'd 24:02

Paced myself, bodyweight thrusters are heavy

Comment #208 - Posted by: Focker at February 1, 2010 12:16 PM

CG E-City CrossFit;
*-muscle up progressions with rings at 6 ft.

Comment #209 - Posted by: Dan Leary at February 1, 2010 12:28 PM

Had the pleasure of attending the Gymnastics Cert in Toronto at CrossFit Colosseum and just want to say that CrossFit is very lucky to have a coach like Tucker. His knowledge is unparalleled and only surpassed by his passion for coaching. Thanks Tuck, it was a pleasure learning from you this weekend.

Comment #210 - Posted by: Andrew Burns at February 1, 2010 12:30 PM

48 - 6' - 215#

As RX'd:


Flu like symptoms... Dogged it the whole way... Can do better!

Comment #211 - Posted by: wtp at February 1, 2010 12:34 PM

Well in week two of Crossfit and was disappointed by today's results but I am going to put it down and not fudge my results.


Thrusters for the first time.

95 lb
Muscle Up sub 3 jumping pullup and 3 dips
400 m

Only got three rounds in and it took 35 minutes. Ouch.... Can only go up from here.

Comment #212 - Posted by: V at February 1, 2010 12:35 PM

Scaled to 135#. All else RX.

Felt really strong on thrusters and may have been able to go RX, but the last thrusters/row WOD, I sort of tweaked my back so I was skurred.

This was taxing.




Comment #213 - Posted by: Jordan...28/180 @ Holloman AFB at February 1, 2010 12:38 PM


subbed 65lb thrusters, once I started was unbroken after the 1st round.

pull ups and ring dips, 3 for each muscle up/ 15 each total

the run.. I'm still laughing at the sad shuffle comment from earlier.. I felt that way too.. should have had my ipod.

we did the crossfit football wod saturday, shoulders and legs BURNED out.. but feeling great.

Comment #214 - Posted by: Diana 5'9/F/150/25 at February 1, 2010 12:39 PM

Jumping bar muscle-ups, 50 DUs instead of 400m runs, 26:01.

Buy in: box jumps to 32" box w/ 10 lb. ball; 36" box jumps (still working up the courage to try that with the ball); box squat 3-3-3-3 185-205-205-205.

Cash out: stretch, foam roller. Wow, that was a killer.

Comment #215 - Posted by: Kamper M/45/200/74" at February 1, 2010 12:43 PM

First time doing 155# thursters

3:1 pull-ups/dips



Comment #216 - Posted by: jayhawkcf at February 1, 2010 12:53 PM

5 rounds

115lb thrusters
5 muscle-ups (from knees)
400m run

time - 27:23

Comment #217 - Posted by: Ken at February 1, 2010 1:02 PM

Thrusters @135 and did all muscle- ups with bar not rings, and that might be harder. and 400m run 19:30

Comment #218 - Posted by: Lyle Jennings at February 1, 2010 1:08 PM


30:42 subbed 500m rows for the runs..didn't bring my snow boots today.

Comment #219 - Posted by: Nickosaurus at February 1, 2010 1:09 PM


65lb. Thrusters (5) - Pullups (5) - Dips (5) 400M run all X5 in 21:30. First time trying this one. Next time I think I will do 10 & 10 on the pullups/dips.

No way I could do a muscle-up but I'm working my way up. I'm new to Crossfit. I don't have a Crossfit gym around here but do belong to a local gym. I love this site and now have a subscription to the journal. I really love the philosophy of modifying to your personal level of fitness. That is so encouraging and refreshing. There's a guy at my gym who is going to the level 1 cert. class in March down in Conn. I can't wait to see if he starts crossfit in this area (Cape Cod).

Comment #220 - Posted by: Matt Flynn at February 1, 2010 1:10 PM

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement for today

Comment #221 - Posted by: Pete In Sun City at February 1, 2010 1:11 PM

115 lb thrusters
muscle ups (rings)
250 m row (all the treadmills were full)


wish i could have ran. the row was like doing pullups and thrusters at the same time! haha. i struggled with the 135 lb thrusters last week, so i did the 115. thrusters are a weakness, and my shoulders are still getting stronger again since healing up my injuries...did 500 m row on first round, didn't feel it would have been beneficial to keep that up for all rounds so switched to 250.

Comment #222 - Posted by: fat tony 5'3"/155/30 at February 1, 2010 1:11 PM

107# thrusters
15 pull ups
15 dips
400m run


gotta work on pull ups, could have done some more weight on thrusters

Comment #223 - Posted by: Jeff m/6'/155/16 at February 1, 2010 1:16 PM

I dont even want to post this time, it's so bad!
5 Rnds For time
155, 155, 135, 135, 135 Thrusters
20 Pulls/20 Dips
Run 400
I finished: 1:03:14

Comment #224 - Posted by: Stu 25/6'3"/205 at February 1, 2010 1:23 PM

As rx'd, 20:33.

This was a great workout, shoulders are smoked right now.

Comment #225 - Posted by: Adam S at February 1, 2010 1:27 PM

34 yom 225 bwt

hip mobility drills

wod w/ subs
5 rds of:
155lb thruster 5 reps
15 pull-ups
15 ring dips
400 m run = 5 laps around basketball court
time: 28:45

pu's/ring dips broken into 3 rds of 5/5

Comment #226 - Posted by: brian t at February 1, 2010 1:31 PM

as rx'd
thrusters dreadfully slow
MU done on rings from short bar
not enough room to really kip
some of you are BEASTS

Comment #227 - Posted by: justaman - liberty sc at February 1, 2010 1:33 PM

as rx:


Comment #228 - Posted by: jnel at February 1, 2010 1:34 PM

Don't feel bad Stu. I only got in 4 rounds, cause some globo-gym goof took my bar after round three, then they closed off all but one treadmill for maintenance.

4 rounds
155# thruster (4th set over bench...only bar I could find)
15 PU/15dips
400m run


My thrusters were all short due to left knee pain from all the deep work last three workouts. Just didn't feel safe going deep with 155. Still need form work too.

Comment #229 - Posted by: Billy/Engine25 M/37/214/69" at February 1, 2010 1:35 PM

16:12 as rx'd

Comment #230 - Posted by: Matt-Bucks Elite Fitness/CrossFit Sine Pari at February 1, 2010 1:35 PM


Rx'd 24:55

Way too cold outside

Comment #231 - Posted by: Cass at February 1, 2010 1:43 PM

Good job Matt-Bucks so it looks your the HERO WOD of the day I came close to you but did 135 thrusters

Comment #232 - Posted by: Lyle Jennings at February 1, 2010 1:44 PM

The runs are the hardest bit. I came to CF two months ago as a skinny runner (5km-15km), and now the runs have me panting - guess I'm being kept off balance the whole time, which is the CF way.
Five rounds of:-
5x thrusters - started w/ 45kg, then backed off to 40kg.
5x (3x pull-ups, 3x dips)
5x 320m hilly run - no snow!

Comment #233 - Posted by: kidari at February 1, 2010 1:47 PM

Thanks Lyle, I have been training for my sectional and have made some good gains latley. All Thrusters were unbroken, there were no missed muscle up attempts, however I did come back to the ground on almost every muscle up. The 400's were fast, I am a following of CrossFit Endurance as well....I guess that helped my 400's. No hero by far, but I appreciate your comment. Thanks again

Comment #234 - Posted by: Matt-Bucks Elite Fitness/CrossFit Sine Pari at February 1, 2010 1:52 PM


First round rx'd, subsequent rounds - 135# thrusters. All else as rx'd


Comment #235 - Posted by: MWade at February 1, 2010 2:08 PM

105# thrusters
bar muscle ups..shoulder can't handle the rings yet.
runs outside

TIME: 20:15

Comment #236 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 1, 2010 2:10 PM


135 lb thruster
15 dips/ 15 pullups/ pullups w/ 50 lb band assist
1/4 mile on treadmil

Comment #237 - Posted by: tpdfish at February 1, 2010 2:12 PM

Scaled Thrusters to 110lbs

Time: 19min 10 sec

Feel that I should have done this Rx'd, I have a minor muscle pull in right thigh but it didnt bother me this WOD, could have gone heavier on Thrusters.

Tried out the POSE running method today... I might have looked like a total maniac to my neighbours but I think it actually worked, I had much more energy after each run than I normally do.

Comment #238 - Posted by: Stevie G at February 1, 2010 2:16 PM

No time because I had to wait at each of the 5rds for a treadmill in my globogym. And, the treadmills are on a different floor.

each round:
5 x 155lb thruster, all sets unbroken, butt below thigh
5 x dip, 5 x PU, i realize this is NOT Rx
400 at 10.0mph = approx 1:30, slightly more to due treadmill getting up to speed. Good workout.

Also, did yoga last night and feel really good. Im going to start adding it in on the rest days.

Comment #239 - Posted by: mr blue at February 1, 2010 2:17 PM

Thrusters 85 lbs - I didn't borrow enough weights from my friend :(
PU & dips x5 per MU - PU on a huge playground bar, couldn't reach the thumb around


I need a gym!!!

Comment #240 - Posted by: FinnishCraig m/22/159/5'8" at February 1, 2010 2:22 PM

Scaled the thrusters to 135lbs, did assisted Muscle-ups and ran around the gym for approx 400m


Comment #241 - Posted by: Wes R at February 1, 2010 2:24 PM

Scaled to 135lbs, and accidentally did 7 rounds rather than the prescribed 5. I may have done more than 7, also, having lost count in the middle somewhere.

Comment #242 - Posted by: Travis W at February 1, 2010 2:25 PM

20:25 as rxd.
Out in the cold. Best feeling day ever.

Comment #243 - Posted by: Blutke at February 1, 2010 2:25 PM

Five Rounds for Time:

5x-155 lb. Thrusters
15 Pull-ups/15 Dips
400m Run


Comment #244 - Posted by: Logan Gelbrich M/24/6'3''/210 at February 1, 2010 2:27 PM


34:00 as Rx'd.

Absolutely horrible coming off of a rest day. Did the workout later in the day than normal which I think had a huge effect. Oh well, I guess that is part of the broad times and modal domains concept huh? Just couldn't string together the muscle ups and missed too many which really hurts. Did the thrusters unbroken but the last couple reps each set was more of a front squat to push jerk than a fluid movement. Glad it's over, bring on the next WOD coach.


Comment #245 - Posted by: Dan B at February 1, 2010 2:28 PM

44lb thruster, 5 reps
2 15lb dumbbell bent rows, 5 reps
15 dips, 5 reps
run 550 meters (i accidentally went 550 meters instead of 400 meters ... ooops:)


Comment #246 - Posted by: rox f/44/5'4"/120 at February 1, 2010 2:28 PM

As rx'd- 13:53 (Bar Muscle ups)

Comment #247 - Posted by: Rich Froning at February 1, 2010 2:31 PM

not as rx'd. 4 rounds:
115 lb thrusters x 5
PUs/Dips x 15
400m treadmill

30 min.

Comment #248 - Posted by: indo chris m/32/6'1/190 at February 1, 2010 2:33 PM

This one conquered me.

I had to scale the thrusters to 135# and mistakenly did 7 reps...first round was beautiful. Ring muscle-ups as rx'd, and 7 thrusters. Second round had to go to jumping muscle ups, and the third round couldn't even do one, so I subbed ring pull-ups and dips....body gave out after that.

Very disappointing effort.

Comment #249 - Posted by: MTR at February 1, 2010 2:34 PM

23 / M / 5'9" / 135lbs

Squat clean, 1 rep
Bench press, 1 rep
Overhead sqaut, 1 rep

Total 385lbs

Comment #250 - Posted by: BC at February 1, 2010 2:37 PM

Scaled down to 135, muscle ups were on a straight bar and I did 1.25 miles after all the round on a bike instead of the 5 X 400m. Time: about 18 minutes.

Comment #251 - Posted by: Jose Riesco III, 5'9" 165 at February 1, 2010 2:37 PM

doc won't let me do thrusters or run
subbed HSPU for thrusters and did the stairmaster since the times for distance were about the same for the treadmill.
17:27 and pukie was nearby

Comment #252 - Posted by: mhollis at February 1, 2010 2:50 PM


happy with one full set (2nd) as Rx'd.
happy with real muscle ups for most rounds
subbed 1+1 ring pu/dip when muscle ups failed

I'm running an ultra in a week. It should rock.

Comment #253 - Posted by: cort at February 1, 2010 2:52 PM

Need to work on my muscle-ups.

5x155# thrusters
20 pullups
20 dips
400m run


Thrusters and dips were all unbroken and runs kept under 1:05. Pullups were unbroken for the first round and gradually got down to broken into 4s by the last round.

Comment #254 - Posted by: Brian/m/19/6'3"/225 at February 1, 2010 2:54 PM

as rxd 24:30

Comment #255 - Posted by: MoisesDelMar M/26/165/5'8'' at February 1, 2010 2:59 PM

sub'd 145#thruster, aside from that all same. 28:16

Comment #256 - Posted by: Devon at February 1, 2010 3:03 PM

Five rounds for time of:
155 lb thrusters, 5 reps
muscle ups (scaled), 5 reps
run 400 meters


Running was ugly, thrusters took a toll.

Comment #257 - Posted by: Anthony/Worm M/5'11"/37/200 at February 1, 2010 3:06 PM

unfortunately not RX'd.I just started crossfit so hopefully my thrusters will be up to speed soon.

95 lb thrusters x5
15 pu/di x15
400m run



Comment #258 - Posted by: Bill m/17/145lb/68'' at February 1, 2010 3:06 PM

Scaled to (3) rounds.

Subbed 15 pull-ups + 15 dips per round instead of 5 muscle-ups.


I had a difficult time w/ the 155 lb. thrusters...did 1 and 2 rep sets.


Comment #259 - Posted by: Cbus A at February 1, 2010 3:10 PM

2 rounds before quits

115# thrusters (heavy and shoulders felt weird)
2:1 PU and dips for muscle-ups


Comment #260 - Posted by: Al M/22/5'11"/185 at February 1, 2010 3:11 PM



Comment #261 - Posted by: cosmo at February 1, 2010 3:12 PM


thrusters in cellar, mu on fifth floor, after running up for mu 400m were subbed with running down-up-down-up-down stairs (cellar to fifth floor)

Comment #262 - Posted by: Jon A at February 1, 2010 3:14 PM

Scaled to 75lbs & jumping MU's

Comment #263 - Posted by: Grant R M/26/5'9"/175 at February 1, 2010 3:19 PM


bad day. three rounds, 95 lb thrusters, 15/15 pu/dips, and approx 400m

5:24/5:03/4:06 - 14:33

Comment #264 - Posted by: Derek at February 1, 2010 3:27 PM


85 lb thrusters, scaled 3 PU&3Dip per MU

Very First Day!

Comment #265 - Posted by: SiG at February 1, 2010 3:31 PM

Went to the gym full of good intentions of doing the wod but ended up working at the rack instead, gym was full of wee boys, felt like their gran. Would have used the B/P but no spot again.

Good Fun

Comment #266 - Posted by: Elaine, Scotland at February 1, 2010 3:32 PM

Great to do the main site wod today. Need to work on those heavy thrusters. Thanks for the great cert to all who went to Golden this past weekend!

Bwt: 141

As Rx'd


Comment #267 - Posted by: Speal at February 1, 2010 3:34 PM

Subbed 135lbs thrusters for 155

Comment #268 - Posted by: Matt Burritt at February 1, 2010 3:38 PM

Ice outside, subbed 40 #55 SHDP
Ring MU's


Comment #269 - Posted by: amped 35/M/190/6' at February 1, 2010 3:52 PM

Holy Cow!!
That smoked me!! Could only finish 4 rounds. Did 155lb thrusters, 15 pu, 15 dips, and 400 meter runs. Thrusters killed me. Tapped out after 4th round. No more gas in the tank.

Comment #270 - Posted by: Jay Kay at February 1, 2010 3:54 PM

This past weekends Level 1 Certification seminar at CF OneWorld in Union City was AWESOME! It is worth every penny and I reccomend it for all serious Crossfitters. Ihave garage gyming it for almost 2 years now, and I still learned tons of information to not only help me become better as a CF athlete, but to identify faults in myself and others whom I train. There was an excelent amount and level of positive reinforcement from all the Certifying trainers. The workouts they gave us were fun as heck, and the energy levels when doing them were unmatched. I am looking forward to training folks and building up my abilites, skills, and experience in preperation for the Level 2 cert. Sincerely, JD Hernandez, PO2, USCG, Air Station Humboldt Bay.

Comment #271 - Posted by: JD Hernandez at February 1, 2010 3:56 PM



bar muscle ups

Comment #272 - Posted by: tpd122/M/23/167/5'8" at February 1, 2010 3:59 PM

Wow. Muscle-ups are my goat. I did 5 thrusters, 2 muscle-ups and quit. Wrists and elbows were still inflamed from the snatch/balance/overhead squat workout.

Comment #273 - Posted by: Latham Fell M/29/180 at February 1, 2010 4:02 PM

5 rounds of:
135lb thruster
5 ring MUs
30 double unders
Time: 30:24
-Notes: I did 155lb thrusters the first round and decided to scale back the body weight thrusters to something a little more manageable. I was not comfortable leaving my rings up stairs while I went down stairs to run, so I subbed DUs. They definitely added minuets to my time, because I can run much better that jump rope. I will run next time...

Comment #274 - Posted by: magnus 24/5'8"/155 at February 1, 2010 4:03 PM


Thank you for this one. It looked outrageous on paper, but was actually doable. Just broke 23:00.

Comment #275 - Posted by: SD at February 1, 2010 4:03 PM

35:46 Holy mother of god station treadmill is scary.

Comment #276 - Posted by: Allie 39/170/M at February 1, 2010 4:06 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Handstand push ups against wall to 3” stack x 1,1,1,1,1, balance practice
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3-3 115lbs x 2-2 135lbs x 1
Jog 400M

Subbed 135lb Thrusters: 27:46
Foam roll after

Comment #277 - Posted by: Sesoku at February 1, 2010 4:08 PM


bodyweight 142


chris spealler, you are my CF role model - to darn old to hang.

Thank you coach G!


Comment #278 - Posted by: steve_t at February 1, 2010 4:08 PM

#272 correction

bodyweight 142#

Comment #279 - Posted by: bo_D at February 1, 2010 4:10 PM


105# thrusters
2 pullups and 2 dips per muscle up


Comment #280 - Posted by: JBreakey m/18/5'11"/165 at February 1, 2010 4:11 PM

Worked out at a college gym today, so could not keep ahold of all the equipment I needed, so turned off the clock and eventually finished this WOD - no time. Used 75 lbs for thrusters, 3x jumping pull ups and bench dips for muscle ups, treadmill run. Good sweat worked up!

Chin up!

Comment #281 - Posted by: Olive Oyl f/43/150/5'10" at February 1, 2010 4:13 PM


sub #125 thrusters
jumping muscle ups
400 m run


Comment #282 - Posted by: mike at February 1, 2010 4:17 PM



assisted MUps. Should have done the dips and pullups as a sub. instead.

Comment #283 - Posted by: Matthew at February 1, 2010 4:23 PM


Comment #284 - Posted by: Pacers at February 1, 2010 4:23 PM


Used 135lbs on thrusters.
Rest as rx'd

Comment #285 - Posted by: Brandon Burritt at February 1, 2010 4:27 PM

5 rounds of

5 thrusters @ 155lb
15 pullups
15 dips


Comment #286 - Posted by: Kevin McClellan 48/M/195 at February 1, 2010 4:28 PM

23:47 110lbs thrusters

3 rounds:
single leg deadlifts 5lbs dumbbells
single leg good mornings Body Pumup bar
ham pull-throughs 113lbs

my balance isn't very good

Comment #287 - Posted by: jc at February 1, 2010 4:32 PM

Thanks to Tucker and his staff. They did an awesome job at the gymnastic cert this weekend.

Comment #288 - Posted by: Paul at February 1, 2010 4:41 PM


55 lb thrusters first four rounds, 75 on last round
20 pull ups and 20 dips per round
.25 mile run on treadmill


Wow that was awesome. Horrible time, but I think it was the pull ups and dips that really did me in. In hind sight the thrusters were far too light, I should have started at 75 lbs.
Good stuff. I'm hurting. Can't wait for tomorrow.

Comment #289 - Posted by: Natty at February 1, 2010 4:42 PM


3 rounds
75# thrusters (1st rnd 95#)
15 pullups / 15 dips
subbed 20 sdhp for run (ice everywhere outside, no tread mill)


Comment #290 - Posted by: illis m/29/160/5'10 at February 1, 2010 4:47 PM

MUs from japanese sit pos.

Comment #291 - Posted by: Kyle A. at February 1, 2010 4:50 PM


This was done with some standard and some creative subs. 3xPullups and 1xRing Dip per Muscle-Up. 30 SDHP per 400m run.

I was breathing so hard, I couldn't stop to blow my nose. Those heavy thrusters sure got the blood flowing.

Comment #292 - Posted by: Alton M/30/5'11"/176 at February 1, 2010 4:51 PM

No proper place to do muscle ups and the iced streets made subs necessary.

Subbed 3 for 1 pull-ups and dips for muscle-ups and jumped rope (while running in place) for 75 seconds per round. Thrusters at prescribed weight.



Comment #293 - Posted by: B Bowen at February 1, 2010 4:51 PM

What is a good time for this WOD for someone who is trying to do compete for the Crossfit Games?

Comment #294 - Posted by: ATB M/23/6'5/235 at February 1, 2010 4:55 PM

What is a good time for this WOD for someone who is trying to do compete for the Crossfit Games?

Comment #295 - Posted by: ATB M/23/6'5/235 at February 1, 2010 4:56 PM


Sub 20 pullups and 20 dips for 5 muscle ups


Comment #296 - Posted by: Eric-Clint, Texas at February 1, 2010 4:58 PM


Comment #297 - Posted by: Neil in Lakeland, Florida. at February 1, 2010 5:01 PM


Subbed four pull-ups and four dips for each muscle-up, and stopped for a bit after the fourth round thinking it had to be the fifth. No such luck. Started the Gymboss again and finished.


More better faster

Comment #298 - Posted by: Marty at February 1, 2010 5:10 PM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (25# weighted strict pull-ups, 95# OHS, 45# weighted push-ups), 1x10.

As Rx: 19:42.

C/D: (GHDSU, back est. to vertical), 1x10; AbMat sit-ups, 1x50.

Runs on outside road course (25F). Runs were a little slow due to icy conditions (almost biffed on one slope), but other than that I was happy with my pace on this one.

Comment #299 - Posted by: rjf (Since 07-20-07. WOD no. 696) at February 1, 2010 5:21 PM

I didn't have my rings with me.

5 rounds

135# Thrusters
15 Pull Ups
15 Dips
400m Run

Time: 35m

Comment #300 - Posted by: runningeasy m/44/5'9"/205 at February 1, 2010 5:25 PM

14:59 as RxD

Comment #301 - Posted by: ZachM_PantherCF_71''/190 at February 1, 2010 5:26 PM

male 45 5'6" 150 lbs.

thrusters 142 9still the hardest part for me)
regular muscle-ups
the run was short; my gym has us run up and down the driveway...about 200 meters, steep decline/incline


Comment #302 - Posted by: Richard Condon at February 1, 2010 5:27 PM

5 rounds of
5 95# thrusters
15 pullups
15 dips
35 50# sumo dl high pulls with fixed curl bar
41:54 with a wait here and there

Comment #303 - Posted by: mikes at February 1, 2010 5:28 PM

59/M/206 - thrusters @ 115lbs, kneeling MUs, row 500m - 30:37

49/F/127 - thrusters @ 42Lbs, kneeling MUs, row 500m - 22:17

Comment #304 - Posted by: Dave and Belinda at February 1, 2010 5:29 PM

So I started strong, but strained my medial gastroc on the last run trying to push the speed...son of a .%#^&%!...i'm limping and of course tomorrow's workout involves nothin' but running! I guess i can bike or row instead? also, i'm 4 months post-partum and i think i over-estimated my fitness level- i guess i have no one to blame but myself...

Comment #305 - Posted by: nicole at February 1, 2010 5:30 PM

Scaled to 3 rounds, 135#, bar MUs:


Comment #306 - Posted by: angstadt at February 1, 2010 5:34 PM

Sub 115 thrusters


Comment #307 - Posted by: Nate m/38/6'/175 at February 1, 2010 5:44 PM


Jumping bar muscle-ups

Comment #308 - Posted by: VooDoo Medic at February 1, 2010 5:45 PM

Took a tip from CF Sri Ram Ashram, and just did "heavier" thrusters, 100lbs.

5 rds: 5 thrusters, 15 dips, 15 pullups, 400m run,


Great job TReed, Carole and Kevin, memuc, and Dave and Belinda!

Comment #309 - Posted by: mas 53/M/155 at February 1, 2010 5:51 PM

M/22/179#/13% BF/ 22 blocks

1RM jerk 237#

Routine as Rx'd

should not have eaten right before this one...

Comment #310 - Posted by: Chad Furey at February 1, 2010 6:01 PM

going to do this wod tomorrow, have rugby practice so will be doing the running after.

Comment #311 - Posted by: mike at February 1, 2010 6:07 PM

Got my ass kicked today


155lbs thrusters were all unbroken
MU after 1st round were subbed 2:1 ring dips, pullups. Just completely broke down and missed 10 in a row and nearly quit. Big slice of humble pie today.

Comment #312 - Posted by: Brett_nyc at February 1, 2010 6:10 PM

Thrusters: 115/95/95/95/95
15/15 Pullups/dips
5 rds


Comment #313 - Posted by: Glenn at February 1, 2010 6:16 PM

cfwu x 3 (+90 pushups)

did all 25 thrusters first scaled to 115 lbs.
then did mu's and runs.
no time. cold, dark, snowy.

Comment #314 - Posted by: crix (39/5'11"/168) at February 1, 2010 6:17 PM

22:02 Rx'd

Comment #315 - Posted by: Zeb m/29/160/5'8" at February 1, 2010 6:25 PM

25 mins flat.

Pullups were 60lbs assist.
Forgot about the 4 dips per muscle up.
Painfully good.

Comment #316 - Posted by: Govervich at February 1, 2010 6:28 PM


23:58 as rx'd.

MUs in singles with arms bent at bottom.
400s done on treadmill.

Comment #317 - Posted by: SAT at February 1, 2010 6:29 PM

Did 45 # dumbbells for the thrusters.

Comment #318 - Posted by: Govervich at February 1, 2010 6:30 PM

Did the first two rounds with the 155 the rest of the rounds were 135 with 20 pull ups and 20 ring dips per round


Comment #319 - Posted by: TonyZ M/25/185 at February 1, 2010 6:34 PM

very unimpressive day. didn't have that xfit intensity. just slugged through it

5 rounds of:
95# thrusters
pullups (kipping) 10,10,10,10,15
bar dips 10,5,5,5,10
run 400 m


should've gone heavier on thrusters. felt burnt out on dips, but should've kept numbers since got back in to rhythem. oh well, better next time

Comment #320 - Posted by: Callum at February 1, 2010 6:35 PM


with 40 pound vest

15 pullups 5 ring dips for muscle-ups

155 thrusters (unbroken "ass to grass")

Comment #321 - Posted by: ALX M/31/5'7/255 at February 1, 2010 6:42 PM

44 5'8 175 M
20 PUS 20 DIPS

Comment #322 - Posted by: pete at February 1, 2010 6:47 PM

subbed 115# thrusters
20 pullups
20 dips
400 m run
5 rounds

Comment #323 - Posted by: J. Galt at February 1, 2010 6:51 PM

The Cert at CrossFit K of P was in a word, AWESOME. I have been teaching and coaching for 27 years and this was one of the best workshops I have ever attended. Chuck and his trainers did a great job keeping our interest and presenting the material. Jon was great and very knowledgeable. EC's presentations were right on as were Dennis. Jenn is a flat out inspiration and a ball of fire. I already started to teach the crossfit way to my students and athletes. Thank you for everything. I can only imagine what the coaching prep workshop will be like. In time!! Thanks to Aimee for making this happen in our area.

Comment #324 - Posted by: Joe T at February 1, 2010 7:01 PM


Thrusters 155/155/155/135/135
MU-Pull ups 20/20/20/20/20
Chair dips with 45# 20/20/20/20/20
400m runs



Comment #325 - Posted by: medic8 at February 1, 2010 7:02 PM


Comment #326 - Posted by: Josh M/34/74"/195# at February 1, 2010 7:08 PM

135 for thrusters and subbed PU/dips for MU


That was not fun

Comment #327 - Posted by: Jacob at February 1, 2010 7:10 PM


subbed 135 lb thrusters
subbed 10 strict form pull ups + 10 bar dips
subbed: 20 Double Unders first round
: 40 Sumo Deadlift High Pull 2nd round
: 200 single unders 3rd, 4th, and 5th round.

Awesome workout, thanks coach! This was epic.

Comment #328 - Posted by: kafkaBro at February 1, 2010 7:15 PM

5 rounds 4 time of:
*155 pound Thrusters, 5 reps
*5 Pull-ups
*5 Ring dips
Run 400m on treadmill(top speed 7.4 mph)

Comment #329 - Posted by: Andrew at February 1, 2010 7:18 PM

Shawn 15:42
sub 135lb Thrusters

Julia 16:01
sub 65lb Thrusters
1 pullup 1 dip for each MU

Louisville, CO

Comment #330 - Posted by: Shawn Bandel at February 1, 2010 7:26 PM


4 rounds - 18min (retired to the great white telephone after 4th)
6 x 50lbs DB thrusters
10 deadhang pullups
10 dips


5 rounds - 26min
5 x 30lbs DB thrusters
15 pullups (avg 7 deadhang, 8 assisted)
15 dips

Comment #331 - Posted by: CDA at February 1, 2010 7:33 PM

M/64/198- subbed:
5 rounds of 10 reps overhead squats (3 w/dowel, 2 w/ 45 lb)
1 round 10 fall recovery -no hands
1 round of 10 flutter-kick (4 count)
1 round of 10 knees to chest

Comment #332 - Posted by: peejay2 at February 1, 2010 7:36 PM

After waiting around for almost an hour to get access to a bar and a treadmill, my intensity and motivation sucked. Scaled it:

95# Thrusters x 5 reps
1 muscle up
Run 400 meters

Kickin' myself, I can definitely do better on this one.

Comment #333 - Posted by: Pete Mielo at February 1, 2010 7:37 PM

Subbed 115lb thrusters
20 pullups and 20 dips sub for muscle-ups


Good God. I feel awful.

Comment #334 - Posted by: JEREMY Troy/IL/24/6'2"/162lb at February 1, 2010 7:39 PM


as rx'd, 25:47

Comment #335 - Posted by: c-loc at February 1, 2010 7:42 PM

Scott m/49/6'/212
115# thrusters, 3pu's 1 ring dip per muscle up

Janet f/51/5'9/160
85# thrusters 5 knee muscle ups

Comment #336 - Posted by: scooter2 at February 1, 2010 7:45 PM


working sets


push ups 10x10 plus 2 extra reps

GTG pullups

light jog around the neighborhood

back feeling pretty decent

Comment #337 - Posted by: Dominic Sirianni at February 1, 2010 7:51 PM

23 minutes (see scaling below) and was grabbing the bar for round 5 when the duty at the base gym informed me I had to stop because it was 9 and gym was closed.

4 rounds
135# thrusters x5
MU progressions with rings about 6-8 inches overhead x5
400m run

Time- 23 Minutes....

Should have scaled down some more to get even more out of the thrusters. The 135 was wearing me out and were very slow. Also learned that Vibram Five FIngers + ice water and snow = cold ass feet! LOL.

Comment #338 - Posted by: neil at February 1, 2010 8:02 PM


Subbed row for run

Two rounds "as rx'd"

3 rounds scaled to 135# thrusters to not hurt myself due to bad form

Time: 24:03

Comment #339 - Posted by: Ransom at February 1, 2010 8:03 PM

5 rounds:
135# thrusters
3 pull ups + 3 ring dips per muscle up
400m run

Comment #340 - Posted by: lk at February 1, 2010 8:17 PM

as rx'd


Comment #341 - Posted by: tyler 30/m/200/6' at February 1, 2010 8:24 PM

M/30/5'10/149 (MTN Warrior)

Five rounds for time of:
155 pound Thruster, 5 reps (SUBBED 115 FOR 155,)
5 Muscle-ups (did them in the pull ups Bar)
Run 400m

I am happy because this workout was the very first time that I go so heavy in weight doing thrusters, and I did them all unbroken, I feel good about it, all rounds were Unbroken in the thrusters and in the Muscles ups(muscle ups did them in the Pull up bar), the first round of Muscle ups wasn’t warm enough so I did 3 then 2. I was going smooth as fast and fast as smooth. Although I think I could have done it faster. It was a hard very hard workout, and a nice challenge physically and mentally. I can’t still believe that I actually did it.

Time was 23:14.


Comment #342 - Posted by: Santi at February 1, 2010 8:25 PM

30:02 Sub 115 lb thrusters, 400 meter rows

Comment #343 - Posted by: Hari at February 1, 2010 8:26 PM

forgot to mention - treadmills are located about :45 - 1 min from thrusters/mu's

Comment #344 - Posted by: tyler 30/m/200/6' at February 1, 2010 8:27 PM

Karen: F/24/5'0"/150 6 rounds, 27:12
Alicia: F/24/5'7"/270 2 Rounds, 14 min --> 5/35
Brad: M/25/6'3"/300 6 rounds, 30:45
Netolu: M/27/6'0"/185 5 rounds, 16:00

Comment #345 - Posted by: bpmitche at February 1, 2010 8:27 PM

scaled thruster to 115
subbed 4+4 pullups and dips for muscle up

Comment #346 - Posted by: amateur hour at February 1, 2010 8:29 PM

subbed 95 lb thrusters
subbed 3 pull-ups + 3 dips per rx'd muscle-up


Comment #347 - Posted by: Jackson at February 1, 2010 8:30 PM

Subbed 3 PU/dip per MU.
Scaled to 3 rounds after nearly fainting from not eating.

Time ~20:00

Comment #348 - Posted by: BRICEJ m/23/164/5'8" at February 1, 2010 8:35 PM


95 lbs thrusters

Substituted 1x pull-ups + 3x dips for each muscle-up.

0.25 mi on treadmill for 400m

Too much rest... but close enough to puking!

Comment #349 - Posted by: Scrape at February 1, 2010 8:36 PM


17:23 - subbed 95lb thrusters...next time (110lbs)

Felt good to be back at it after a month of eating, drinking and doing what I wanted to do without a care in the world. Ready to hit it hard now for the next "The 365".


Comment #350 - Posted by: Alan at February 1, 2010 8:58 PM


21:30 (HR @ ~184 BPM)

Subbed 50 reps of 24" box jump for the running in each round. Other than that as recommended. By the way, is that a good sub for running 400 meters?

Comment #351 - Posted by: DavidS at February 1, 2010 9:06 PM

41:31. Ouch. I'm out of shape.

Comment #352 - Posted by: Ron at February 1, 2010 9:14 PM

21:40 with 500m row.

Comment #353 - Posted by: ron at February 1, 2010 9:15 PM


95# thrusters
4 pull downs (notch 7) and 4 dips per MU
1% inclination on treadmill

was originally going to do 85# thrusters till I read Crossfit Sri Ram Ashram's plan to go heavier "than ever before on a thruster WOD."

apartment gym

Comment #354 - Posted by: PiosoendAlppe at February 1, 2010 9:22 PM

2 rounds 15 reps
back extensions

5 rounds
95lb thrusters 5reps
15 pullups -60
15 dips -60
400 meter run

Comment #355 - Posted by: mike farrell (57/m/5'10"/225) at February 1, 2010 9:23 PM

Have attended the Crossfit cert. 1 in Union City and I must say I have a new perspective about what Fitness really is! All the Crossfit cert. staff, you guys are amazing, I respect your knowledge and skills! In those two days I learned a lot, it was really worth it. Crossfit is a Way of Life!
Branka from Slovenia, Europe

Comment #356 - Posted by: Branka at February 1, 2010 9:26 PM

slow, broken and ugly
135# Thrusters (3/2,3/2,2/2/1,3/2,3/1/1)
4x dips/pulls (I swear 100 each of these seems like a lot more work than 25 MU's...I'll let u all know when I can finally do one ;-P)
help, I can't move...

Comment #357 - Posted by: schinizel/m/31/5'9/155 at February 1, 2010 9:44 PM



Thrusters in 3/2 (first rd) and 2/2/1 most of the other 4 rds. No misses on the muscle-ups - happy about that.

Comment #358 - Posted by: Dan D. at February 1, 2010 9:56 PM


subbed 4 rounds of
5X 95# thrusters (unbroken)
5X jumping muscle ups (unbroken)
400M run


Comment #359 - Posted by: lanokota at February 1, 2010 10:15 PM


Sub'ed 3 pullups + 3 dips per one muscle up

Thrusters were only 110.

Time: 22:27.

Comment #360 - Posted by: Daniel at February 1, 2010 10:20 PM

MGySgt. USMC M/48/6'2"/210

Three rounds in 28:47, yup humbling as it is it was all I had for this one today. Subbed a bit differently today for my lack of being able to MU. Normally I do 4 & 4 for subs but for today did 5 MU's from a seated position on the groundwith arms fully extended. At the end of the WOD I did 50 dead hang pull-ups with 30 pounds. Alternated pull-ups & chin-ups completing the first 30 by sets of 5 dropping to sets of 2 from 30-40 and 1 at a time alternating from 40-50. Finshed by completing 10 more alternating 5 each without the extra weight.

Figured I might as well ensure I keep those dead-hang pull-ups working cause I will be taking my final PFT in a few months and then its all about being called a Retired Marine.

OooRahh CrossFit

Comment #361 - Posted by: W.D. at February 1, 2010 10:32 PM


5 RFT of 5 155# THRUSTERS, 15 PULLUPS, 15 DIPS, 400M RUN

TIME: 29:28

Good WOD, but i really need to start doing MU or MU proggesions. Need rings 1st tho and thats at the top of my "Things I need to CF better" list.

Oh I forgot to mention, when I was done with the WOD I decided to do some hang cleans. Coming down form the rack pos to a hang pos (near thigh area). My hands just let go of the bar like they just gave out and before I could react to get my legs out the way the knurling from the bar just took all the skin from under the knee to top of ankle off my shin (both legs). @!#%^&&%$@@#!!!!!!!! It didnt hurt but it sucks to see a glob of skin and hair stuck to the bar and none on your legs. I am an IDIOT! Long sucks with shorts from now on.


Comment #362 - Posted by: BlackCatX-Fit at February 1, 2010 10:35 PM

My post?

Comment #363 - Posted by: BlackCatX-Fit at February 1, 2010 10:40 PM



TIME: 29:28

Good Wod, need to get rings and they are on the top of my "things I need to CF better" list. Oh before I forget I messed my shins up pretty bad. I already posted how but it didnt go thru, so to keep it short, I dont have skin on my shins anymore. Long socks with shorts from now on.


Comment #364 - Posted by: BlackCatX-Fit at February 1, 2010 11:15 PM

cfwu x3

I can't read, did the thrusters at 115, totally thought it was right though until afterwards. 155 would have killed my left wrist, probably wouldnt have been able to finish honestly (injured). Sprint times on the 400 definitely helped me though. Also had to sub pullups/dips (20 of each per round).

Comment #365 - Posted by: BillyRad 6'2"/225/28/M at February 1, 2010 11:54 PM

is the thursters barbell or dumbell?

cause i have no idea how u guys push that high i did dumbells at 40 pounds and that killed me.

second crossfit

26 min with subbed 20 pullups/dips for muscleups thought like i was gonna die in the heat though.

hopeing to get stronger and faster here i come crossfit

Comment #366 - Posted by: hart at February 2, 2010 12:11 AM

60# thrusters, 10 (assisted) pull-ups + 10 dips for muscle-ups

Comment #367 - Posted by: BL F/25/5'8"/135 at February 2, 2010 2:42 AM


Comment #368 - Posted by: TomO/43/M/200 at February 2, 2010 2:51 AM


All rounds were substituted for 15 Ring pull ups (laying flat on the ground with heel touching and getting chest over the ring), and 15 ring dips with band (full depth). I had to scale the thrusters weights as follows:
Rd1: 145 X5 – 2, 2, 1
Rd2: 135 X5 – 2,1,1,1
Rd3: 125X5 – 3, 2,
Rd4:125X5 – 2, 2, 1
Rd5: 125X5 – 3, 2

Total time: 47:11

Comment #369 - Posted by: UD-ai at February 2, 2010 4:24 AM


Comment #370 - Posted by: mjp at February 2, 2010 4:32 AM


* used 135# for the thrusters... still working my way back to heavy lifting due to lower back issues.

* all thrusters and M.U.s unbroken.

Comment #371 - Posted by: MarcusG 5'9" 165 at February 2, 2010 4:34 AM

As rx'd, 19:54.

1/3 cfwu
Rd 1- 3:01
Rd 2- 3:54
Rd 3- 4:30
Rd 4- 4:21
Rd 5- 4:07

All thrusters unbroken, all MU sets broken. I wish I didn't suck at running so much.

Comment #372 - Posted by: Dale_Saran at February 2, 2010 4:44 AM


5 rounds
Thrusters: 155 x 5
Pullups: 5
Dips: 10
Row: 500 M

Time = ~ 30 min

Didn't have my watch with me, so estimated time. Thrusters were hard with the heavier weight, and the rowing took a lot out of me. Felt really tired and close to throwing up, but it felt kinda good to work that hard.

Comment #373 - Posted by: Dan at February 2, 2010 5:08 AM

4 rounds with 60kgs Thrusters and subbed MUPS

Comment #374 - Posted by: Sot at February 2, 2010 5:28 AM


5 RFT:
135 thrusters
bar M U
400 M run (tresdmill)



Comment #375 - Posted by: Jorge at February 2, 2010 6:06 AM

Harold - m/35/230/72"
sub'd 135#/5pu's/5dips

Gunnar - 21:58

Comment #376 - Posted by: gunnar m/38/190/73" at February 2, 2010 6:10 AM

155# Thrusters
20 pull-ups
20 dips
400 meter run
5 Rounds

Comment #377 - Posted by: John VanWey at February 2, 2010 6:30 AM

135# thrusters
3PU/3 dips for 1MU

65# thrusters
3PU (with band assist) and 3 dips (with band assist for 1/3 of all reps) for 1MU

really slow. can we use the excuse that the treadmills were a little bit of a hike from the thrusters/PU/dips?

Comment #378 - Posted by: OFQ-MD at February 2, 2010 6:36 AM

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Five rounds for time of:
95 pound Thruster, 5 reps
5 Jumping pullups/Dips
Run 400m

tt = 17:39

Comment #379 - Posted by: fitz997 at February 2, 2010 7:16 AM

Subbed 115 thrusters for 155

Did 3 PU and 3 Dip for 1 MU


Suprised how much it wore me out

Comment #380 - Posted by: Cleveland at February 2, 2010 7:16 AM



Four rounds
Scaled thrusters to 45 lbs
Subbed muscle-ups with 20 dips and 20 pull-ups each round, with 110,120,130,140 lbs assist on each subsequent round
Run 400m


Comment #381 - Posted by: Charlie N at February 2, 2010 7:20 AM


as rx'd=24:24

Maybe one of the hardest wod's I have ever done! Close to 3 bars of death, but it doesn't take as long...

Comment #382 - Posted by: jeffdpoll at February 2, 2010 7:55 AM

I don't know about the pizza thing you guys are talking about but I just finished the Cert Level 1 class at One World last weekend and it was awesome! It's one great thing to be taught by elite athletes (2 of em CrossFit Games Winners) but an amazing thing to be taught by elite athletes that are great trainers.

All the lectures had great structure, followed the time allocated and the instructions were very effective. I didn't realize all the mistakes I was doing all this time until this weekend. And it's a good thing because now I have something to fix and get better at.

Thanks so much to all the trainers, Todd, Jason, Josh, Jolie, Adrian, Austin (sorry if I missed anyone). Keep up the good work and hope we will cross paths again in the future.

Highly recommended class whether you want to be a trainer or if you just want to be better (and who doesn't).

Comment #383 - Posted by: Brian P at February 2, 2010 8:19 AM

Today is my 1 year anniversary of of following CF exclusively. Couldn't be happier! Between work and kids, this is my sanctuary.

105lb thrusters
15/15 pullups/dips
400m treadmill

28:11 (1st and 5th unbroken)


Comment #384 - Posted by: cb at February 2, 2010 8:20 AM

As rx'd. 21 minutes.
Had some good mental support from my training buddy.

Comment #385 - Posted by: Koen M/21/200lbs/6'10'' Crossfit Holland at February 2, 2010 8:22 AM

CFWU x 3,

#115 Thrusters
10 PUllups-#40 gravitron
5 Ringdips


Comment #386 - Posted by: F15E_WSO/47/6'/180 at February 2, 2010 8:57 AM

Completed three rounds of (plus three thrusters):

5x 145 lb thruster
15 Pull-ups
15 Dips
400m Run

Total time = 25:35

Comment #387 - Posted by: fosterww98 at February 2, 2010 8:58 AM


Not as Rx'd
105# Thruster
400M TM


Way more volume than I was expecting.

Comment #388 - Posted by: bingo at February 2, 2010 9:23 AM

28:26 as rx'd.

Those thrusters were a bitch.

Comment #389 - Posted by: Jonathan Paulson 6'7" 217 26M at February 2, 2010 9:50 AM

So, this is my first post in almost a year, and I notice that the posters have all changed. That doesn't mean they aren't doing CrossFit anymore (ambrosia of the modern workout world) but rather that they have stopped posting with regularity. I remember this forum was once an easy way to track your workout times and compare with previous postings, then it became a forum for the CrossFit newbies to ask all their questions (yes some questions are stupid, but we all asked them so who cares). Recent posts are decidedly lower in volume, but I haven't taken a very good sampling. But what happened to the post-ers (anyone remember AllisonNYC etc?) who frequented the forum? And riddle me this:

What's the best way medium to grow the CrossFit brand while maintaining utility and is it this, your personal CrossFit box's site, or your own blog?

Oh, and Greg Glassman, you are a smart, smart, man.

Comment #390 - Posted by: daniel stoker at February 2, 2010 10:26 AM

scaled: 3 rounds, 70# thrusters, 10 pull-ups, 10 dips, ~200m distance, no time.

Comment #391 - Posted by: Roger at February 2, 2010 10:34 AM

28:01 as Rx'd
Ran on elliptical at level 15 (2:30 400s)

Comment #392 - Posted by: Jette 40/M/5'11"/175 at February 2, 2010 10:39 AM

Sub 15/15 for 5MU. Time=29:55.

That was a gasser. Heavy thrusters really take it out of me. I'm certain that MUs would be quicker, but my gym does not have a place for me to set up my rings, and I'm not set up for heavy thrusters at home. Sigh.

Comment #393 - Posted by: Michael m/47/5'9"/175 at February 2, 2010 10:59 AM

29:01 as rx'd

i hate running in the cold

Comment #394 - Posted by: Hernan [19 / 6'0/ 175] at February 2, 2010 11:14 AM

WOD (mod 125# Thruster) - 26:41

Comment #395 - Posted by: rebar [51y/m/11st/70"] at February 2, 2010 11:33 AM

WOD (mod 125# Thruster) - 26:41

Comment #396 - Posted by: rebar [51y/m/11st/70"] at February 2, 2010 11:33 AM

5x thruster 125#
10 Chest to Bar Pullups
10 Toes to floor bar dips
Run 400m


Had to transition from upstairs track to downstairs weight room. Had to wait for dip bar on sets 2 and 3. I lowered the subs on this one and really work the skills necessary to eventually get a muscle up. The Chest to bar pullups were broken up into sets of 2 and 3.

Comment #397 - Posted by: sdt at February 2, 2010 11:37 AM

21:10 as rx'd

Comment #398 - Posted by: Seth H. at February 2, 2010 11:51 AM

29m, 6'2", 195lbs.

Rx'd - 17:32

thrusters unbroken, three rounds of muscle ups unbroken, singles the last two rounds. dodged a few dump trucks and brick trucks on the runs.

I saw sub 15 Rx'd and thought what the hell. Then I realized it was Speal. So, now i feel better that at least i started my last round before he finished the entire WOD :)

Comment #399 - Posted by: David S. at February 2, 2010 11:57 AM

100# thrusters
3dips/pullups for every MU

Comment #400 - Posted by: EmilX at February 2, 2010 12:09 PM


28:52 approx - forgot to restart SW after waiting for the Graviton for MU 1st round.

Used 40# boost for MU. 155# for thrusters (killer).

Comment #401 - Posted by: Mike C. at February 2, 2010 12:40 PM


first 3 reps at 155# had to drop down to 135# for the rest.

Comment #402 - Posted by: Shawn B. M - 37 - 153# - 5'9" at February 2, 2010 12:59 PM

5 Rounds
50# thrusters x 5
70# lat pulldown x 15
70# tricep press x 15
400 M row


Comment #403 - Posted by: Susan M at February 2, 2010 1:06 PM

too much snow to run outside, so i did five rounds of:
5 thrusters (first round @ 70 kg, then @ 60 kg)
ran stairs 96 steps up
5 muscle ups
ran stairs 87 steps down, up, down, up
ran stairs 96 steps down

time: 35'00

Comment #404 - Posted by: ccfeldt at February 2, 2010 1:24 PM

Had a cold on Monday did the WOD today (Tuesday). Completed in 38:58..sick again.

Comment #405 - Posted by: Silverback at February 2, 2010 1:42 PM

"Hands on" participation at the CrossFit Gymnastics Cert last weekend in Toronto, Ontario Canada and I would like to thank CrossFit Colusseum for hosting and booking the skillz in Toronto! Tucker and Kat are off the hook strong, skilled and extremely knowledgable and I loved every painful minute...now we worked really hard, so where's our group photo???

Thank you everyone for the hard work, learning and friendship!! Looking forward to seeing you all again. Eat right and play hard!

Ange *SMILE*

Comment #406 - Posted by: Ange at February 2, 2010 1:56 PM


135# x 5 for thrusters


15 pull ups & 15 dips instead

then ran the 400m ....

22:40 total time

Comment #407 - Posted by: Jkcar5 at February 2, 2010 2:07 PM

Jeff @ home
Thrusters and MU Unbroken
Runs really slow.

Comment #408 - Posted by: Jeff & Charity @ CF Snohomish at February 2, 2010 2:35 PM


Scaled for time constraints and ability today.

3 rounds:
Thrusters- 135 x 5
3 muscle ups
1 min jump rope


Comment #409 - Posted by: Eric E at February 2, 2010 2:36 PM


As rx'd except: Subbed 15 pullups & 15 dips each round instead of muscle ups (no rings).

You people who got in the 16, 17, 18 minute range, that is insane.

Comment #410 - Posted by: Chris O m/28/177 at February 2, 2010 2:44 PM

Just getting back into crossfit posting, helps keep me motivated.
Did it a little different, didn't read it right.
3 x 800 m run, 155# thrusters, 15 pu, 15 mu- 17:48

Comment #411 - Posted by: Eamon 29.m.5'8.167 at February 2, 2010 2:51 PM

31:40 did first set #155 and 4/1 PU Dips
last 4 subbed #135 and 3/to1 PU Dips

Comment #412 - Posted by: Exodus813 18/M/6'0"/170 at February 2, 2010 3:05 PM


135lb thrusters
10PU and 10 dips for muscle ups

Comment #413 - Posted by: JDM at February 2, 2010 3:32 PM


5 Rounds for time--
Round 1-80lb thruster x 5
Rounds 2-5- 75lb thruster x 5
Subbed 3PU/3 Dips for each muscle up
400M Run

Total time= 37:43

Comment #414 - Posted by: ADP at February 2, 2010 3:40 PM


As Rxd 24:46

Comment #415 - Posted by: O'Brien at February 2, 2010 3:45 PM


subbed 130# thrusters
MUs were from knees
400m run

Comment #416 - Posted by: JimL at February 2, 2010 4:11 PM


thrusters 155# (rd 1), 145# (rd 2), 135# (rd 3-5)
subbed 15 pullups & 15 dips
subbed 2 mins of single unders


Comment #417 - Posted by: Alex at February 2, 2010 4:22 PM

155# thruster
15 pu/15 dips
400m run
5 rds: 39:00
had to wait for equip a couple times
shoulder felt better

Comment #418 - Posted by: jh m/41/5'11/220 at February 2, 2010 4:39 PM

Sumo DL 335x3, PR. Thrust/MU/S00m run WOD 19.59 (sub grn bnd ast MU)

Comment #419 - Posted by: apolloswabbie at February 2, 2010 4:57 PM



includes running back and forth to indoor track

Comment #420 - Posted by: Patrick at February 2, 2010 5:08 PM

Warm up was 15 push ups, 15 air squats, 10 leg raises and 15 GHD (modified) sit ups. 3 rounds.

Subbed 125 lbs for thrusters.
Subbed 4 pull ups and 4 dips per muscle up.
Runs outside.

Time 25:38 5 rounds.

Comment #421 - Posted by: Madman75326 at February 2, 2010 5:11 PM

Rx'ed 23'07"
Thrusters heavy but unbroken
MUs took way too long, 20 sec each, all singles other than first 2
Runs on treadmill starting at 8min mile and finish at 7min mile pace with incline of 1

I knew Speal was fast, but WOW!

Comment #422 - Posted by: buretto/35yom/6'2"/195# at February 2, 2010 5:16 PM


Thrusters @ 135lbs, doing 4 pullups and 4 dips for each muscle up (had to include some pushups at one point because someone was using the dip bars.)


Comment #423 - Posted by: ericthered at February 2, 2010 5:44 PM


as rx'd 29:04

all thrusters were unbroken, but the muscle-ups slowed me down a lot. Also, had to go through the building and up/down steps to get to the street to run, so that hurt the time a bit. Haven't learned to string muscle ups together yet, so they were pretty much all singles.

Comment #424 - Posted by: Dave at February 2, 2010 5:45 PM

Having done muscle ups, i don't think 4pullups/dips are a good sub. they may achieve the same amount of tear on your muscles, etc, but they definitely kill your time in comparison to the muscle ups.

Comment #425 - Posted by: ericthered at February 2, 2010 5:54 PM

Five rounds for time of:
95 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Time 27:54

Comment #426 - Posted by: jeff gebbie at February 2, 2010 6:04 PM


As rx'd but subbed pull ups / dips for muscle ups


Comment #427 - Posted by: morrowesq at February 2, 2010 6:18 PM

155lb thrusters X 5
pull up bar muscle ups X 5
run 400m

Total: 26:11

Comment #428 - Posted by: rjg26 M/27/6'/184lb at February 2, 2010 6:18 PM



Scaled 145lb thruster X 5
15 pull-ups
15 dips
400m run


Comment #429 - Posted by: cole at February 2, 2010 6:32 PM


5 pull ups and 5 dips sub

Comment #430 - Posted by: Ramsey at February 2, 2010 6:40 PM

scaled to 135


Comment #431 - Posted by: jpw m/41/6'0"/155 at February 2, 2010 7:12 PM

wow what a workout. took almost 26 min to do this one.

two rounds on treadmill and three on elliptical. used 3 min on elliptical to equal the treadmill.

pullup bars weren't high enough to suspend rings so ended up doing ring dips. to compensate i did 5 pullups then thrusters rings and then 5 more pullups before the treadmill or elliptical.

Comment #432 - Posted by: GWW5/45/m/211 at February 2, 2010 10:09 PM

Did with 500 mtr rows


Comment #433 - Posted by: Mad Max at February 2, 2010 11:30 PM

did MU's from knees and 40 DU's for run.

Comment #434 - Posted by: Sherwood m/21/6'/205 at February 2, 2010 11:31 PM

subbed 200 jumpropes for 400m

Comment #435 - Posted by: ryan 6'/33/185 at February 3, 2010 12:34 AM

Me 55Kg Thrusters. First 2(!) Muscle ups full the rest jumping. Time 30:31
James 45Kg Thrusters and 5 Ring Pull-ups. Time 32:48

Comment #436 - Posted by: Optimistic Dan at February 3, 2010 1:45 AM


sub'd 135# thrusters, jump rope on first and second 400m (tread mill not available)


Comment #437 - Posted by: Jeff H at February 3, 2010 4:06 AM


as rx'ed: 23:51

puked a little during the fourth round - can't wait for sectionals!!

Comment #438 - Posted by: Josh K at February 3, 2010 4:11 AM

5 Rounds
45# SDLHP x 5
60# lat pulldown x 15
60# tricep press x 15


Comment #439 - Posted by: Margaret C at February 3, 2010 4:25 AM

5 Rounds
37.5# Thrusters x 5
60# lat pulldown x 15
60# tricep press x 15


Comment #440 - Posted by: Teri S at February 3, 2010 5:08 AM

5 rounds

95 lb. thrusters, 5 reps
5 strict pullups (+15 lb.)
5 bar dips
run 1/4 mile (indoor track)

21:54 (~4:00 spent walking between track and weight room)

dips felt pretty good after 3 weeks break from dips as i recover from shoulder injury

Comment #441 - Posted by: cbecker at February 3, 2010 5:58 AM

Four rounds for time of:
155 pound Thruster, 5 reps
10 pullups, 15 pushups
Run 400m


Comment #442 - Posted by: JrJordan at February 3, 2010 6:04 AM

thrusters 95; 105; 115; 120; 125 (failed on 4th rep twice, finished with 115#)
weighted PUs and dips (25#;25;30;35;40) 5
400 m on treadmill ranged from 9mph to 12

30 minutes

Comment #443 - Posted by: matt m/46/65"/154lb at February 3, 2010 6:40 AM

Four rounds of:
115 lb thruster
15 pullups
15 dips


Tougher than I expected, pullups are still the weakness unfortunately.

Comment #444 - Posted by: brett_from_wylie at February 3, 2010 6:48 AM

34:38, Strict Arm Pullups, otherwise as RXed.

Comment #445 - Posted by: Matt Gilson at February 3, 2010 6:54 AM

jumping mu's. rings about 4-5" overhead. can get about 1 mu every 4 attempts doing them without jumping. didn't have 2 hrs, or that much skin to lose, so did jumping which are a little too easy.

otherwise, as rx'd.

23:11 runs very slow---6.5 mph to 7mph

sugared out over xmas, gained 1 lb. been zoning for 10 days--gained 3 lb??? what's up with that?
trying to get down to 200-205. need more starvation apparently.

Comment #446 - Posted by: mtvet/45/6'/220# at February 3, 2010 7:54 AM

24:23 Rx

Comment #447 - Posted by: GAC 27/M/6'4/185 at February 3, 2010 7:57 AM

jumping muscle ups


Comment #448 - Posted by: ferb44 at February 3, 2010 8:10 AM

subbed 95# thursters, 500 meter row, & mu from knees


Comment #449 - Posted by: wags at February 3, 2010 8:18 AM


modified for available equipment/low ceiling;
thrusters w/ 60# db's
190# cable pull-down-and-extend for MU's
treadmill runs


... then I rode my bicycle home. Aloha.

Comment #450 - Posted by: pedalingj on Maui m/38/213/77" at February 3, 2010 8:20 AM

rx'd 23:30

Comment #451 - Posted by: Troy at February 3, 2010 8:59 AM

5 Rounds
(5) 135# Thrusters
(10) Dips
400 Meter Run
Good workout.

Comment #452 - Posted by: dyagg at February 3, 2010 9:10 AM


90# thrusters (most weight on thrusters i have ever done, thanks to "was originally going to do 85# thrusters till I read Crossfit Sri Ram Ashram's plan to go heavier "than ever before on a thruster WOD."" so i went heavier

20 pullups/20 dips, did as many as i could unassisted but by round 3 i was assisting both...

100 single jumpropes for the runs.


will be buying rings soon.

Comment #453 - Posted by: berts (6/41/180/M) at February 3, 2010 9:36 AM

22:10. Did jumping MU's. Painful.

Comment #454 - Posted by: guitarman28 at February 3, 2010 10:24 AM


used bar for muscle ups


Comment #455 - Posted by: brad mcleod at February 3, 2010 10:43 AM

Thrusters unbroken, 3 rds of MUs were unbroken, last 2 rds were singles
Feels like I pulled something in my chest, still bothering me next day.

Comment #456 - Posted by: Doug at February 3, 2010 11:06 AM

115 lbs thruster (unbroken)
15 pullup/15 dip
1:50 running up and down basement stair (too snowy to run outside and no treadmill)
time: 26:13


Comment #457 - Posted by: NickK at February 3, 2010 12:06 PM


as r'xd- 25:30

Comment #458 - Posted by: MikeEGFD at February 3, 2010 1:43 PM

5 rounds of:
first two rounds 5x155 lbs thruster then 135
5 muscle-ups
2 min of stepping on bench with 2x22lbs dumbbells

Comment #459 - Posted by: gepeto at February 3, 2010 1:46 PM

20:04 subbed 115lb thrusters.

Comment #460 - Posted by: Thompson m/28/5'8"/135 at February 3, 2010 2:18 PM

Level I Cert - One World - Union City, CA

This seminar was awesome - intense - enjoyed every minute of it. The coaching staff was incredible. Each presentation contained such enthusiasm and encouragement. The in-class instruction was very thorough and once brought outside to practice, the trainers were sure to imbed the correct form into our bodies. The team workouts were fun ~ a good break from the classroom setting. I especially enjoyed the group breakouts teaching form on muscleups, pullups, snatch and row. It was a great weekend. Thank you!

Comment #461 - Posted by: Jenny - One World at February 3, 2010 2:29 PM


3 rounds:

155 pound Thruster, 5 reps
Subbed 4:1 - 20 PUs & 20 Dips for 5 MUs
Run 400m


Working my way back from illness and ran out of steam; looking forward to doing this WOD again for the full 5 rounds!

Comment #462 - Posted by: Richie D. at February 3, 2010 3:41 PM


as rxd 18:30

Comment #463 - Posted by: gary spencer at February 3, 2010 3:56 PM

As Rx'd:

Thrusters unbroken, muscle ups unbroken except last 2 rounds were 3+2. Runs degraded as usual in speed until the last round where i saw the light at the end of the tunnel.

Comment #464 - Posted by: Eric Gohl 23/5'10/163 at February 3, 2010 5:59 PM

SUB 115# th
SUB 3x 80# pd
SUB 3x bd


Comment #465 - Posted by: Ticotexas M/40/69/150 at February 3, 2010 6:22 PM

Five rounds for time of:
120 pound Thruster, 7 reps
15 Dips
9 Pullups

Comment #466 - Posted by: Bama Jim - M/41/6'4"/206 at February 3, 2010 6:31 PM

Started w/Supplemental Olympic Lifting for CrossFitters Day 1 Week 1 35# (Crossfit Journal 64)

5 rounds of
75# Thrusters, 5 reps
Muscle-ups, 5 reps (assisted w/slight foot push through transition)
1:45 stationary cycle (standing)

practiced DUs - PR now 20

Comment #467 - Posted by: Nicky (F/46/5'2"/124) at February 3, 2010 6:52 PM

5 rounds for time of:
115 lb thrusters,
10 ring dips,
10 ring pullups,
Run 400 m


Comment #468 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at February 3, 2010 7:31 PM

those thrusters were heavy heavy. totally underestimated this workout. tried to pace as best as possible

155# thrusters
20 pull ups
20 dips
400m run


Comment #469 - Posted by: Neill m/20/5'11"/186 at February 3, 2010 7:40 PM

Subbed 4:1 pull ups and dips for mups
155# thrusters
400 m runs
and a TREK in between running and weights...

Comment #470 - Posted by: Go Blue at February 3, 2010 8:54 PM

Scaled to 135 and 15 pullups

Comment #471 - Posted by: joshC at February 3, 2010 10:06 PM


5 Rounds for time of:

10 x 95lb Thrusters
15 P/U & 15 Dips
400m Run


Comment #472 - Posted by: DV at February 3, 2010 11:03 PM

Round 1:
Thrusters 155x5
15 P/U & 15 Dips
400m run
Rounds 2-5:
Thrusters 145x5
15 P/U & 15 Dips
400m run
Total time: 21:45

Comment #473 - Posted by: GMN M/34/6'1"/198 at February 3, 2010 11:32 PM

subbed 135# thrusters and 4:4 pullups/dips


Comment #474 - Posted by: Panger at February 4, 2010 3:53 AM

subbed 100 burpee pullups with 20 lb vest. 19:47 (pr)

Comment #475 - Posted by: lucien at February 4, 2010 6:10 AM


95# thrusters
1:1 ring pullups to chest
4:1 dips(the worst part of this wod)

thrusters and pullups ok. dips sloooooowwwwww.
33:?? (can't remember exactly)
i know i sure do wanna get a muscle up! so close!

Comment #476 - Posted by: cori at February 4, 2010 6:30 AM

Thanks to the coaches and crossfit members for a great certification we had on january 30-31st. Thanks to Amiee Lyons for allowing us to use her gym. To chuck, the honey badger is one crazy animal!

Comment #477 - Posted by: matt at February 4, 2010 6:32 AM

48m, 204#, 6'0

135# thrusters, otherwise RX: 38:31;

The thrusters were unbroken, the run were 2:00 each, but the MUs were really slow. all singles, with breaks, but I wanted to do them. I am pretty sure this is the most MUs I've ever done in a workout.

Comment #478 - Posted by: Jim Evans at February 4, 2010 7:15 AM

48m, 6'0, 204#

135# thrusters, otherwise as RX: 38:31;

thrusters unbroken, run each 2:00, but the MUs really slow.

Comment #479 - Posted by: Jim Evans at February 4, 2010 7:24 AM


135 thrusters

did 15 pu 15 dips in place of muscle ups

Comment #480 - Posted by: srod at February 4, 2010 7:29 AM

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Had to sub.
Thrusters at 30kg (ok too light)
3 dips and Pull-ups with blue band for each Muscle up.

Time 34min 10sec.

Basically had to push people out the way so I could use the rack (bloke doing bicep curls at it).

Then went on to bench press and got another small pr (happy dance). 50kg still too far away, would love to get it but don't see it happening.

Think I'll be doing most of the wods in my garage from now on.

Good Fun

Comment #481 - Posted by: Elaine, Scotland at February 4, 2010 10:18 AM

Five Rounds:

155 lb Thrusters, 5 reps
Pull-ups, 15 reps
Dips, 20 reps
400 m run


Very tough WOD. Only had to break up the pull-ups, which cost me a lot of time towards the end.


Comment #482 - Posted by: Kent at February 4, 2010 12:31 PM

5 rounds
125 thrusters x 5
25 pullups
25 dips
400m @ 2min


Comment #483 - Posted by: beanTownCorn at February 4, 2010 2:05 PM

18.13 scaled to 135

Comment #484 - Posted by: jake at February 4, 2010 3:11 PM

rxd with 400 m row instead
put a couple of mu's and thrusters together but mostly quick singles and row was by far the metcon bite of the wod

Comment #485 - Posted by: yago at February 4, 2010 3:17 PM


Comment #486 - Posted by: Jeff & Charity @ CF Snohomish at February 4, 2010 3:40 PM

Not capable of the muscle up yet.


5 rounds
95lb thruster, 5 reps
10 pull-ups
10 dips
400m run


Comment #487 - Posted by: Fkarcha at February 4, 2010 4:42 PM

@ the sweatbox

sub with 135lb thruster
rest as Rx'd


Comment #488 - Posted by: N_Rahim 28/m/150# at February 4, 2010 5:21 PM

Commenting on the Level 1 Cert. in Union City last weekend. I know a little late, but life gets busy. The instruction was great I like the progressions we were taught, and the info. Dave Castro had regarding the upcoming changes. The workbook sent out prior to the course is great and came in handy to take notes on. I have already recommended the course to a number of people. Staff was very motivated, which is cool because it didn't seem like it was just an act they put on every weekend, even though they probably go through the routine a lot.

Comment #489 - Posted by: Ralph Morden at February 4, 2010 7:19 PM

Scaled to 135# thrusters.
Everything else as Rx'd.

Thrusters were unbroken. Muscle-ups were unbroken except round 4 (did them at 3-2). Took forever to get the last two reps.


"Mrs. Miyagi"

Scaled to 65# thrusters each round.
15 Jumping pull-ups and 15 dips for 5 muscle-ups each round.
Ran the 400 meters each round.


Comment #490 - Posted by: Miyagi 30/m/168# at February 4, 2010 7:38 PM


Comment #491 - Posted by: EJ at February 4, 2010 7:59 PM

scaled to:

4 rounds for time
85# thruster, 5 reps
4 MU subs (4pu&4dip)
400m run


Comment #492 - Posted by: d_wurm at February 4, 2010 8:33 PM


as rx'd

Comment #493 - Posted by: Francis Vu Nguyen at February 4, 2010 9:06 PM

(2/4)...21:03...164/180...only 3 rds
Used 135# in rd 1, 115# in rds 2 and 3. MU's self-assisted from my knees. Just didn't have it in me today.

Comment #494 - Posted by: Mike Scott M/43/5'10"/215 at February 4, 2010 9:25 PM

Subbed 60 kg Thrusters.


Comment #495 - Posted by: Liam McKarry at February 5, 2010 1:20 AM

32 minutes
Scaled to 135 on the thrusters. MU's starting from the knees and assisted by the toes. Thrusters all unbroken.

Comment #496 - Posted by: clark at February 5, 2010 6:28 AM

Subbed 135lbs and PU/Dips 3-1


Comment #497 - Posted by: Wayne at February 5, 2010 7:12 AM

Scaled to 95# (really sore shoulder)
4 rounds (ran out of time)
toes on box for muscleups
ran on treadmill

Comment #498 - Posted by: dingrr 51/m/175 at February 5, 2010 8:08 AM

As Rx'd 20:30

Comment #499 - Posted by: thetimmy at February 5, 2010 8:36 AM

As Rx'd 20:30

Comment #500 - Posted by: thetimmy at February 5, 2010 8:38 AM

135lb thrusters (did first 3 rds unbroken!). 2 strict pullups 2 strict dips per mu (this sub takes me about same amount of time and seems to fatigue me about same as muscle ups). 500m row


Comment #501 - Posted by: ecp2 m37/69/165 at February 5, 2010 9:11 AM

Still getting over a cold......19:00

scaled to 135 Thruster
5 MU
400 M run outside....cold but OK

Lungs were the hold up for this instead of general fatigue. I hope this cold goes away soon.....sucks only doing strength stuff instead of metcon.

Comment #502 - Posted by: Shane/31/6'/190 at February 5, 2010 11:58 AM

as rx'd



Comment #503 - Posted by: cory at February 5, 2010 4:21 PM

subbed 135 lb thrusters

thrusters did unbroken
muscle-ups took me forever


Comment #504 - Posted by: al deezy (32-m-155) at February 5, 2010 4:22 PM


As Rx'd - 11:05

Did the run on a 20m stretch, 10 times each way for a total of 400m/round.

I'm confused at this, because I don't think I'm all that fast, but I timed it by the clock. At the start, the minute hand was on the 2, and the end it was 1 minute past the 4, with the second hand at about 1. I'm confused by this because apparently Speal had 15 something and there is NO WAY I could beat Spealler. I'm going to time it with my stopwatch next time to make sure.

Comment #505 - Posted by: CrossFit Junkie at February 5, 2010 7:20 PM

18:26 (10 Rds: 10 Med Ball Cleans / 10 Burpees)

Comment #506 - Posted by: B. Rhaly at February 5, 2010 8:46 PM

Elliptical level 7, speed>65 for run; 3 Pull-ups / 3 dips per Muscle-up

32 mins

Comment #507 - Posted by: dsm19 M/31/6'0/215 at February 6, 2010 8:02 AM


had to do the thrusters on a stationary squat machine rack thingy. Dude was hogging the rack for bicep curls. It did help, for transitioning into the pullups, just rolled my wrists to lock in the extended position and pulled.
the rack was loaded with 110 lbs I am not sure what to count for the bar weight. It felt heavier than 110, but less than 155

That thing: 5 reps
20 pull-ups
20 dips
run 2.5 treadmill

got through it. forgot to start the timer. my guess ~30-35 minutes

Comment #508 - Posted by: tucks at February 6, 2010 8:22 AM

15:34 as rx'd

Comment #509 - Posted by: BrianG at February 6, 2010 8:44 AM

135# thruster, jumping muscle-ups and 500m row.

Comment #510 - Posted by: Erik 28/M/76.5"/200 at February 6, 2010 10:15 AM

5 rds of:

155# thrusters
15 pullups
15 dips
500m row



Comment #511 - Posted by: bill/51/212/72" at February 6, 2010 2:54 PM

49 yom, 72", 201 lbs
1000m row 3:55.6
CFWUx1, 5rep

second workout of the day, baseball season
is upon us again, (throwing hard hurt your muscle ups!)

I finally got to this WOD, a blast,
completely as Rx: (severely kipped single muscleups at the end)


(There was a point I thought I could beat 20 minutes, hah, but I believe I could have pushed the runs harder)

Comment #512 - Posted by: jimc at February 6, 2010 5:50 PM


limited space: did 15-10-5 of
155 thrusters, pullup, dips


Comment #513 - Posted by: Clack_Attack at February 6, 2010 9:30 PM

limieted space


155lb thrusters, pullups, dips



Comment #514 - Posted by: Clack_Attack at February 6, 2010 9:31 PM

20100207 0430hrs
WOD100201: Five rounds for time of 5 Thruster (70kg), 5 Muscle-ups and 400m run.
Did jumping MUs, otherwise as rx'd in 23:05.

Comment #515 - Posted by: AlexR 28 / m / 94kg / 6'2" at February 7, 2010 5:37 AM

Sub 400m run with 500m row.
Everything else rx'd.
Time : 19m43s

Comment #516 - Posted by: GPerron CFChambly at February 7, 2010 8:00 AM

155 lb thrusters, 5 reps
20 pull ups
run 400


Comment #517 - Posted by: scugs at February 7, 2010 1:56 PM

30/m/71"/180#/Camp Taji, Iraq

29:43 as Rx'd
CFWU x2 (as a cool down)

That was the most weight I've ever used for a thruster... Felt good.

Comment #518 - Posted by: Archer6479 at February 7, 2010 5:41 PM

As rxd- 32:23. Mups were 50 meters away from bar; hurt time. Next time wear Sambas. Too much cushion in running shoes bad during heavy muscle ups.

Comment #519 - Posted by: Xman at February 7, 2010 7:17 PM

Five rounds for time of:
155 pound Thruster, 5 reps SUB 135 pound
5 Muscle-ups SUB Muscle-ups from kneeling position
Run 400m


Comment #520 - Posted by: Louis Herrera 51 70" 177 at February 7, 2010 9:28 PM

5 rounds:
5 155lb thrusters (unbroken)
5 muscle ups 5,5,5,(2,2,1),(1,2,1 kipping,1 kipping)
.25 mile run (treadmill, 11.0)

walked to and from treadmill.

did thrusters/muscleups at old squat rack, so had more distance to treadmill than usual

2 rounds: 8:01

24:29 02/07/2010

Comment #521 - Posted by: johnathon in seattle 28/5'8/159 at February 7, 2010 10:22 PM

Sub'd 4 pull ups and 4 dips/muscle up
MOD: est 25.11 (watch stopped on second round of thrusters, rds 1, 3-5 were right around 5 min)

Comment #522 - Posted by: M. Honcho M/31/5'10"/170 at February 8, 2010 9:41 AM

sub'd 3 pull-ups/3 ring dips for MU


Comment #523 - Posted by: Todd S at February 8, 2010 12:06 PM

5 rnds

115 lb thruster x5
8 pu
5 ring dips


Comment #524 - Posted by: bookworm at February 8, 2010 7:08 PM

As RX'd. 155lb thrusters (1st round unbroken, rest broken 3-2), MUs from lockout with rings turned out (all singles, no misses), runs upstairs to track two times around and back down (except last, no back down).


First round: 4:50

Comment #525 - Posted by: R.Lee_Seattle at February 9, 2010 8:45 AM

After 3 rounds and 2 missed singles, dropped from 155 to 135.
jumping m-u

Comment #526 - Posted by: Maurkov at February 9, 2010 10:27 AM

Five rounds for time of:
155 pound Thruster, 5 reps (subbed 115#)
5 Muscle-ups (subbed 15 PUs and dips)
Run 400m (subbed 500 m row)

Time spent: 31:41 Completed 3 rounds plus round of thrusters (I think, posting a week later)

Thrusters felt good, on way up, thought knees out, and let my head go down. Next time add chest up.

Comment #527 - Posted by: blades at February 9, 2010 2:06 PM

Subbed 121lb thrusters, 1 ring dip/4 pullups for MUs.
Split the final 3 400m into 2x 200m as I felt like puking.



Comment #528 - Posted by: JonK at February 9, 2010 3:18 PM

first pullups since Jan 11 - felt good

3 rounds
5 reps - 155# front squat
5 pullups
10 pushups
run 400M

Comment #529 - Posted by: MikeyPaul/m/28/170/5'8" at February 9, 2010 6:28 PM

first WOD after the Garage Games:
long WU including thruster, MU's, etc. then WOD on treadmill:

15:04 as rx'd


the running sucked most royally on rnds 3,4,5. lost balance on one thruster, should have been sub 15!


Comment #530 - Posted by: brian p at February 9, 2010 6:44 PM

CFWU-3. Reg except pushups instead of PU 2nd & HSPU 3rd. Superman. No Burgener. DU.

Had to take long way around to track. Front stairs under repair. Thrusters toughest part. Think going deeper helped w/glute & hip power.

Comment #531 - Posted by: jrm at February 9, 2010 7:10 PM

Subs 3 rds 50 pushups, 50 situps, 50 squats. 8' in dorm room.

Comment #532 - Posted by: Ajax at February 9, 2010 10:44 PM

7 @ 27 kg
10 chins @ 20 kg
10 dips @ 20 kg
400 m @ 12-13

29:11, 171 av, 189 peak

Comment #533 - Posted by: Anne at February 10, 2010 11:30 PM

305lb squat x 5 reps (3 sets)
245lb Bench press x 5 reps (3 sets)


Subbed Bar Mu's for ring Mu's, otherwise as rx'd.


Comment #534 - Posted by: Fosco at February 12, 2010 5:46 AM


Comment #535 - Posted by: Bphantom at February 12, 2010 7:34 AM

AS RXD 17:13

Comment #536 - Posted by: Chewuch Jeff 36/5'9"/190 at February 12, 2010 6:06 PM

5 rounds
135# thrusters 5 reps
15 pullups 15 ring dips
run 400m


Comment #537 - Posted by: Isaac Twist m/30/165/5'11 at February 13, 2010 1:15 PM



4 rounds
155# thruster 5 reps
10 pullups/dips
400 m run


Comment #538 - Posted by: AST at February 13, 2010 8:26 PM


As Rx'd: 21:57

1: 4:02
2: 8:11 (4:09)
3: 12:34 (4:23)
4: 17:25 (4:51)
5: 21:57 (4:32)


Comment #539 - Posted by: Red 7 at February 14, 2010 9:30 AM


Subbed 135 for thrusters all else rx'd.28:45

Comment #540 - Posted by: denob at February 15, 2010 8:20 AM

135-lb thruster
15 pull-ups
15 dips
.75 mile bike

3 sets

Comment #541 - Posted by: Adam B. | 37m | 200 at February 15, 2010 1:18 PM


as rx'd: 17:39

Comment #542 - Posted by: MoGreene at February 18, 2010 4:02 AM

Theresa - 28:24
scaled with feet assist MU, thrusters @ 80#, row 500 v. run

Comment #543 - Posted by: Mark & Theresa at February 28, 2010 6:31 AM

34 yom ~ 200 lbs

155 lb thruster
15 pullups
15 bar dips
400 meter run on treadmill x 5
39:57 ouch and way too slow

Comment #544 - Posted by: kgw at March 1, 2010 11:09 AM

as rx'd


Comment #545 - Posted by: M Temesy m/28/180 at March 4, 2010 10:30 AM


Comment #546 - Posted by: TROY at March 11, 2010 2:40 PM


Five rounds for time of:
105 pound Thruster, 5 reps
5 Muscle-ups (=3xpull-ups/3xring dips)
Run 400m (treadmill sets 1/2/5, elliptical sets 3/4 because someone jumped on the treadmill)


finished with 45:00 spin bike workout (TT/hills/sprints)

Comment #547 - Posted by: Chad at March 16, 2010 4:03 PM

As Rx'd


Did the run outside at the firehouse, I think the run was long or I was just running real slow. Didn't measure it off just took a guess.

Comment #548 - Posted by: cheflin 31/M/5'11"/200 at March 17, 2010 3:55 PM

5 Thrusters #115
15 Pull-ups
15 Dips
400m Run w/#50 sandbag

Comment #549 - Posted by: mcdontron at March 22, 2010 5:57 PM

Time 25:30
155lb thruster
10 pullups - 10 dips
run 400 m

Comment #550 - Posted by: chaps at March 26, 2010 10:03 AM

time 13'
30 kg
The hard part is to do smth after run. Anyway next time maybe 35-40 g and 7-10 reps of pu-dips.

Comment #551 - Posted by: nico at April 11, 2010 7:26 AM

30 Kg, 5-5
next time more

Comment #552 - Posted by: nicolas at April 11, 2010 7:28 AM

135# thrusters

Comment #553 - Posted by: dcyn at May 29, 2011 1:31 PM


Comment #554 - Posted by: sr at February 5, 2012 10:07 AM
Post a comment

Remember personal info?