Time to learn how to climb rope boys

That sounds like a beast!! But the crappy gym I'm using tomorrow doesn't have any ropes! Any ideas for substitutions?? Thanks!

NOOOOOOO nand i'm injured!!!!! bad luck for me......have a great day crossfitters

i'll present my respects to hero Tommy Valentine soon as i could

bih hugs and bad english for all

globo doesnt have ropes. what to do??

Rope climbs!!

OUCH!

RIP, Looking forward to this WOD. Nice!

SANTI

Hooyah, Senior Chief.

Before we start asking for subs:

Thrusters - 115# Barbell front squat to push press. pretty straightforward, use less weight for sub.

Rope Climb - Most of your time will be spent here. You will need to use your legs. 12 ascents is a ton. Sub is towel pullups, one for each foot of rope is standard, but in this case you'd probably need to lower that number instead of doing 180, 135, 90 pullups. Some will adjust by subtracting their height from the rope length (15'-6' = 9' or 9 pullups ascent).

i luv thrusters =) rope climbing not so much =/

E-City Level 1 Cert-another quality product from CrossFit!! Chuck, Maggie, Bobbi Jo, Andy & Nicole were true professionals in every sense of the word. The training was spot on.

LEVEL 1 TEST TAKERS-LISTEN UP! The test is hard! Study the manual, repeat, study the manual. Did I remind you to study the manual? To paint a better picture, I got certified a year ago and I am sure the only reason I passed the test today was because I hosted the event and got to listen in the last two days. STUDY THE MANUAL!!!!!

When I sub for rope climbs I fabricate one of those cable rope thingers to hang from a pull up bar and do 1 pull up for every foot of rope but that's an Eff load of pull ups!!!

So 15 feet from floor to ground or 15 feet from start to finish? Going to hurt bad

Elizabeth City Level 1 Cert: Very well done, thanks to Chuck, Andy, Bobbi Jo, Maggie and Nicole. And well hosted by the Executive Officer,(thanks Dan).
Also thanks for the "TREATS" Coaches.
Oh and if HQ see's this Chuck needs a book of jokes for Christmas.

Just wanted to say thanks as well to Chuck, Andy, Maggie, Bobbi and Nicole for the great training this weekend in Elizabeth City! You guys were awesome!

Comment # 10 is right on. STUDY THE MANUAL!!!!!
I just took the test today and failed as most did in our class.I have been doing cross fit for 6 months and studied the manual. IT IS VERY HARD!!!!!! I will guarantee that any new comer to the program will fail.Sorry to post this but it is very discouraging and i feel that this will have some kind of impact.

Thanks to the Coaches this weekend at the cert here in Elizabeth City- Chuck, Andy, Bobbi, Maggie, and special guest Nicole (hope it went well). Training and Treats were awesome (my legs still feel the suck)! Chuck, your jokes were horrible, but maybe somebody will send you some tickets to see some stand up or something.

The test was HARD! The test covered material in the Crossfit Manual that was not covered completely in the course exactly. That means, READ THE MATERIALS BEFORE YOUR CERT! LOL.... I know I was worried that I may not have passed!

Thanks to Dan and Margie for the food (and the awesome cookies that I ate too many of) and the hospitality. Hope to do it again soon!

Good job to all the newly cert'd people! We had a great weekend! Look me up on FB NEmery77@live.com

no rope at my phoo gym.....any suggestions?

Level 1 cert in Lexington Ky Crossfit Maximus was awesome. Thanks to all the trainers for your knowledge and encouragement as well as diligence for making me squat properly. Also thanks for the encouragement as I got my first muscle up. It was a great 2 days, wish it was longer as I am a glutton for punishment.

Sub 15 towel pullups for rope climbs. Try to alternate hands to simulate the movement.

We just ran Tommy V here at CrossFit Diesel, in Columbia Maryland, this past Friday. It is a fantastic WOD that everyone should get a chance to do Rx'd.

Kristoffer Smith, from yesterday - Your CrossFit Balcony in Columbia, MD looks great! As the owner of the Columbia MD affiliate, I'd like to invite you out to a WOD anytime this month, for free.

I know there are a lot of great CrossFitters out here in Columbia. Don't be strangers - Come on in! It is an absolute blast to CrossFit in a group. You don't know what your missing until you've tried it!

Just got back from Lexington. Went up for the test. The above comments are true. Study.

Just passed my Level 1 written test. It was pretty tough. But I do feel validated as a Level 1 trainer, now that there is a standard of knowledge that I am required to retain upon completion of my Level 1. I got my cert last year, but it was nice to do this written exam and prove to myself that I knew what Crossfit wants me to know about the program.
Thanks everyone in E-city. Even for the hour I was there, met some really cool people Crossfitters are just some great people.

The 100 mile run video was inspiring. Looking forward to the next episodes.

Lexington Level 1 cert: AWESOME weekend! Pat, EC, ALL the HQ trainers did a great job. You guys were encouraging, knowledgable, and fun. Looking forward to the next cert, which will hopefully be the Nutrition cert. As for the test: be smart everyone. It's not hard. But it's not a gimme. Do your homework and listen intently during the weekend.

Thanks for the great cert at elizabeth city. Thanks Dan for making the cert happen and thanks to all the coaches. Wish i could of got there a day earlier to really enjoy the cabin. For all those getting ready to go through the cert or test to get recertified, go through the manual like everyone else has previously said.

Level 1 cert in Lexington was great! I've attended several conferences/courses by other organizations (NSCA, CSCCa, USAW), but this cert was by far the most organized and informative that I've ever been to. I was very impressed by the trainers (Pat & crew) knowledge and passion for Crossfit. It was a great weekend in Lexington!!!

Lexington Level 1 cert: Enjoyed the cert. I passed the test, but as comment #10 above said. Study Study Study and then pay attention at your cert. The test was harder than I expected it to be. Thanks again everyone... PS: if any of you are in Huntington, WV stop and see us @ CrossFit Thunder..

CrossFit Maximus, Lexington, KY: The weekend absolutely ROCKED! Thanks to Pat and his team of superstars. I learned a ton and I know that I will be a better crossfitter for it. The Cert Staff did a fantastic job overall and I am walking away (barely walking) with a better squat, a better snatch, a mean medicine ball clean, and a budding muscle up. For those thinking about throwing down and attending a cert, do it. Prepare for the test, 'cause it ain't no joke, hydrate, and get ready to meet some of the greatest people on the planet. It was ALL GOOD.

I attended the crossfit ann arbor certification and loved it! But YES the test was difficult. I passed, but it was not easy. I also read the manual from front to back twice, studied it a 3rd time, and payed very close attention in class. Just a tip for everyone!!

Elizabeth City, L1: Thank you Chuck, Bobbi, Maggie, Nicole and Andy for the great instruction, professionalism, support and over-all enthusiasm for the Way of CROSSFIT!

-Chase

PS: Helllllllllll Yeahhhhhhhhhhh!

I attended the level 1 cert in Morristown, NJ and it was great. The test was tough but if you read the guide and pay attention during the lectures it is do-able. All of the coaches were awesome, and left a lasting impression. Keep it up guys, and good luck at regionals everyone!

DO NOT SUB 15 TOWEL PULL UPS PER ASSENT!!!

Seriously, you are asking for rhabdo if you do. 400 towel pull ups is WAY too much, even for more advanced people. Last time I subbed 5 per assent.

No rope available for me either...

Anyone care to join me for a 115 pound Fran???

#31 you read my mind
115lb thrusters
C2B pull-ups

The quality of these videos are always top notch. Whoever edits and produces them....thank you. I always enjoy watching.

I agree with everyone... 15 pull ups per ascent is just way too much... I know it's not exact subs but I'm going with either CTB pull ups fran style so 21-15-9 or sticking with the amount rx'd of muscle ups...3,2,1.... GO

Whoa...this reminds me of the brutality at the NW Regional Quals earlier today:
For Time:
30 calories on the Concept 2 Rower
30 Thrusters with 95/65
3 Rope Climbs 20'/15'
30 Kettlebell Swings 1.5 pood/1 pood

20 calories on the Concept 2 Rower
20 Thrusters with 115/75
2 Rope Climbs 20'/15'
20 Kettlebell Swings 1.5 pood/1 pood

10 calories on the Concept 2 Rower
10 Thrusters with 135/95
1 Rope Climbs 20'/15'
10 Kettlebell Swings 1.5 pood/1 pood

Amazing work to all who set foot on this mountain: you are all an inspiration!

i attended morristown nj level 1 cert. thanks to the trainers. you guys were great and i learned a lot. test was difficult but just read the manual and pay attention.

Anyone's hands still ripped up from Eva?! Darn that Eva...

21 115lb thrusters (14,7)
12 L pullups (6,6)
12 strict pullups (6,4,2)
12 ctb pullups (6,6)

15 115lb thrusters (10,5)
12 L pullups (4,5,3)
12 strict pullups (3,3,3,3)
12 ctb pullups (6,6)

09 115lb thrusters (9)
12 L pullups (3,3,4,2)
12 strict pullups (4,4,4)
12 ctb pullups (6,6)

17:15 05/16/2010 L,strict,ctb pullups (12,12,12)
24:36 10/23/2009 rope pullups (45,36,27)

I just wanna say " it's a long way to the top of the mother!@#$ing gym yeah"
Carlos Cinco-

3,2,1 go!

Still got no gym, wods have been mostly running accordingly.
Today Cindy 16 rounds + 3 pushups.

Did Fran today, just had 3 days off along with very poor diet.

12:33

Wake up call I think.

19:37 didnt have a rope so i subed 50,40,30 pull ups.

19:37 dont have a rope to climb so I subbed 50, 40, 30 pull ups

9:03 subbed 21-15-9 L-pullups with towel

What are these towel, L, c2b pull ups that every1 is talking about? How many should I do if I have no rope? Am I just doing one round of this WOD??? Thanks

No rope; did Fran w/95#

7:52

New hero: Army Captain Joshua Mantz (Fox News 5/17/10) died in service...was flatlined for 15 minutes, clinically dead. Miraculously was revived with 30 pints of blood...then returned to service. Hero and source of inspiration to never give up hope or the will to fight.

http://www.usofearth.com/tp/?p=1396

Al Udeid

Adam (Towel 36-27-18) 12:57
TD (Towel 36-27-18) 19:49
Jay (75# Thrusters and Towel jumps 36-27-18) 21:22
Julie (65# Thrusters and Towel jumps 36-27-18) 15:00

42/m/176cm/74kg

115 pound Thruster, 21 reps
60 Towel pull-ups
115 pound Thruster, 15 reps
45 Towel pull-ups
115 pound Thruster, 9 reps
30 towel pull-ups

20:41 PR (Last time 21:56)

Kipping towel pull-ups

Excellent video... I felt like I was watching a Warren Miller Doc. about our sport. Well well done, and congrats to the athletes.

F/39/5'6"/155

65# thrusters & "towel pulls" (5 per ascent: 60, 45, 30)

10:31

What does 5 per ascent mean with these towel pull ups? And how r people doing 60 pull ups at a time? I do 35 regular pull ups in a row and I am spent! Should we go to failure or do a set rep

M/22/5'7"/154

As Rx'd 15:42. The rope climbs were, well they were fun?

115lb for the first 11 then 95lb for the rest on thrusters. First time ever doing them and need to get used to it.
115lbs x11 95lbs x10
95 lbs x 15
95lbs x 9

Substituted rope climb with towel pullups
60
45
30

time 15:45

E-City Level 1 Cert: BZ to CrossFit and coaches - Chuck, Maggie, Bobbi Jo, Andy & Nicole! Lots of material and excellent instruction presented in a relatively short amount of time. Awesome experience - study hard!

Special thanks to Dan & Margie Leary for making it happen!

Morristown NJ Cert rocked! Thanks to Karianne for hosting and doing such an amazing job demonstrating (especially the kipping pull ups after the KTE!).

All the trainers were great. I learned so much not only from the lectures but also how to improve mine and others technique.

As every one said the test is not easy. STUDY, LISTEN closely and you'll do well.

Ragnar Relay NY This past weekend
180 mile Fun Run Relay race
6 Runners
31 hours
Done!!!

M/29/145lb/5'6"

i didn't have a rope or a towel, so i subbed 3:1 pull-ups using only one ring. it gave me an unstable platform, semi-akward hand positioning, and required me to jump to get started. i think it was a pretty good sub for the rope. weight as rx'd. 17:57

I don't have a rope to climb so:

M/27/220lb/6'3"

100 lb thruster/100 lb bent over rows:
21/17F
15/10F
9/9F

Not up to standard, but if I keep at it ...
Still, I'm proud to be in such company as you elite athletes

scaled rope climbs

15:45

No rope

95# thrusters
rope climb I did x3 of ascents
36
27
18

17:53
That alone kicked my butt. Time to step my game up!

30 minutes. Sub 75lb seated pulldown with rope attachment. Puddle of sweat under the machine. This made the thrusters seem easy.

F/27/118/5'2"

75# thrusters no rope so had to use rope climbing machine on hardest level.

21 thrusters
180ft on machine
15 thrusters
135ft on machine
9 Thrusters
90 feet on machine

21:00 - pretty slow the thrusters kicked my butt.

Last time I used the ropes it came out from the ceiling and knocked out a couple teeth.

E-City Level 1 Cert: Thank you Chuck, Andy, Maggie, Bobbi Jo, Nicole, what a awesome team, so much great information. I loved the cert, even though I didnt pass the written test, what can I say, study and study more, read and read so you dont get confussed with the questions. Again thank you CrossFit. Dan thanks for hosting, and to everyone that was there. Good luck to each and everyone of you. I might see some of you guys again in Wilmington, NC to re take the test.. Chuck you could study up on some better Jokes!! thanks again...

I need a rope, much easier to climb than to sub in all those rope p/u's. Holy crap

Joe and everyone else from HQ Certification Staff, I was at the Cert 1 course in Scottsdale, thanks for your enrichment you brought to us in the last couple of days! You were all awesome!

Had a blast at CF Maximus this weekend! Learned a ton of good stuff from the amazing staff, and met some great people in the process!

85lbs thrusters, 15 reps
towel pull-ups (dead-hang), 24 reps
85lbs thrusters, 12 reps
towel pull-ups (dead-hang), 12 reps
85lbs thrusters, 9 reps
towel pull-ups (dead-hang), 6 reps
8:24

As Rx'd except for a 14ft. rope instead of 15ft.

20:54

M/26/5'9"/165

did 115 thrusters/ 60/45/30 towel pullups
17:05.
tough but good.

Belief is truth held in the mind; faith is a fire in the heart

Subbed towel PU, 60,45 and 30

27:32 KAF

I attended the Level 1 Certification this weekend in Scottsdale AZ this weekend. Assume job by Joe and the crew. I was amazed by how much more information was provided beyond the manual. I've been to too many classes over my life time where someone simply repeated the information that was handed out. This certainly was not the case with the Level 1 Certification, if anything there was way too much new information to absorb in just two days.

The breaking into small groups to work on the basic movements was great because it gave me the chance to see 6 all star coaches in action with big groups. The passion and energy they brought to a diverse group, which they will only see for two days, was infectious.

I left feeling humbled. I hope to become as good a trainer as these 6 individuals are one day. I know I have so much more to learn and practice. This experience just reconfirmed my desire to be part of the CrossFit community. It is simply the best!

I just found a gym with the nicest rope ha can't wait for this one sick!

30/M/143/5'10

AS RX'D

38:12

Did this WOD in Fort Carson, CO. The Thrusters broke them down into 3,5,3,4,3,3, then 5,4,3,3, then 5,4. Nice WOD, I woke up this morning sick with a Flu. still went to do this Hero WOD.

I need someone to workout with me. Have a nice one every body.

SANTI

M/44/180#

As Rx'd with rope climbs: 11' 16/12/8 ascents

28:39

Neither Carole or I were recovered enough from the max clean and jerks to give Tommy V the justice he deserves. So, did the following:

Carole
F/51/5'6"/133

thrusters 3-3-3-3-3-3-3

65
70
75
80
85
90
95(PR)

Kevin
M/51/5'11"/168

cfwu x 3
foam roller
light deads

Will be ready tomorrow.

29/M/143

Basically subbed a heavy Fran:

15 thruster @115
21 Pull up
12 thruster
15 pull up
9 thruster
9 pull up

13:03

NOT as rx'd~no rope.

round 1 21 thrusters 85#, 12 towel pull ups, 12 deadhang pull ups, 12 C2B pull ups

round 2 15 thrusters 85#, 9 towel pull ups, 9 deadhang pull ups, 9 C2B pull ups

round 3 9 thrusters 85#, 6 towel pull ups, 6 deadhang pull ups, 6 C2B pull ups

left elbow and shoulder a tad angry after the towel pull ups and C2B today.

oops....TIME: 13:50

Level 1 Cert in Scottsdale, AZ:

It was worth the drive down to AZ for this! I really enjoyed attending this cert, the trainers were really passionate and knowledgeable about CF and were more than willing to help out!

I think the break down into smaller groups was really beneficial. I want to especially thank Matt for his help on the snatch (which will actually help all my overhead lifts) and Jason for a butterfly demo (very excited to attempt this!).

Although it was hot (hotter than Vegas), I had a ton of fun and learned a lot! Congrats everyone who passed!

THANKS again!

Elizabeth City, NC Level 1 Certification. Your trainers are AWESOME!!! I learned so much in two days, nothing short of amazing. I too loved the breakout groups. The lecture part was full of great information. Do NOT underestimate the exam, it requires time with the manual and paying attention to the material in class. Thanks to the facility for hosting, great job!!

19.55 60 45 30 towel pull up 95 pound bar

M/32/5'9"/150

Didn't have a rope, and I don't think that the towel-pullup sub is fair (it would have been 405 towel pullups!), so I did weighted pullups as follows:

115 pound Thruster, 21 reps
25lbs weighted pull-up, 21 reps
115 pound Thruster, 15 reps
25lbs weighted pull-up, 15 reps
115 pound Thruster, 9 reps
25lbs weighted pull-up, 9 reps

Time: 19:43

115 pound Thruster, 21 reps
60 towel pull-ups
115 pound Thruster, 15 reps
45 towel pull-ups
115 pound Thruster, 9 reps
30 towel pull-ups

Time=15:29

Elizabeth City Level 1 Cert:

Rock on Cert Staff: Chuck, Andy, Bobi, Maggie and Nichole. Thanks for a fast paced professional course. I am proud to be part of this community and with what I saw last weekend, it just shows that dedication, determination and a drive like no other can produce great results.

To the host, Dan, thanks so much. It was a great place for a cert. Elizabeth City is nicely tucked away there. I have never worked with the Coast Guard, but as it goes with all of us military, professionalism and dedication are unsurpassed.

Chuck, the jokes need to get better. Hahaha. But honestly, it was more funny hearing you tell them than to actually hear the joke.

As far as the test goes, people need to study. I have been a CrossFitter for 5 years now and the test was not easy. However, I am so glad I passed. Study, listen and apply. That is my advice. It was a great cert!

Audaces Fortuna Juvat
-Jason

Scaled thrusters down to 95 lbs. our gym has a marpo viper rope climb machine, so subbed with that on hardest setting. 15 feet per climb, so 180 feet, 135 feet, 90 feet.
finished with 4 x 500m on C2. not enough gas to do the 6 as rx on CFE.
forgot to start watch - probably 15-ish minutes for tommy v. then the rows were 1.45, 1.50, 1.55, 1.54

went to the park:

115 squats
12 ascents on pole (15'?)
83 squats
9 ascents on pole
51 squats
6 ascents on pole

25:17

only hands used for pole climb...led to torn skin on finger =D

Good times in Elizabeth City (L1) this weekend. Good behavior always gets a treat.
Thanks to Dan for hosting.
To the Team: Andy, Bobbi, Nicole, and MAGGIE! thanks for making the weekend a success.
Margie- ohhhh the desserts, I mean dinner. Awesome.

As for the jokes..... you guys don't know good comedy when you hear it! HA

Attended the Lexington Maximus cert. The Facility is aptly named; just a perfect box! I really had no idea what a cert. was like, and the entire experience was WAY more than I expected. Respect the test!!!

m/27/5'8"/145

Rx'd - 26:23

CFWU x3

21/15/9 Thrusters @ 95#
36/25/18 pullups

16:44

Sorry Tommy, had to scale (drat!)

115 Lb Thruster 21, 15, 9
15' rope climb 6,4,2

24:36

48 / 179

subbed towel PUs for climbs and used 95# for Thrusters. Only did 135 total towel PUs. First WOD post clavicle surgery. Going overhead was tough as well as hanging during the PUs.

24:49

12:47 as rx'd

Been using the ropes and climbing boards to get ready for the first climb of the season this weekend!!! Awesome workout and felt great!

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

time 40:40

I only got 23 of the climbs done, I couldn't get up the rope for the last ones. I did rope pullups to finish.

My hands are wrecked. I slipped and slid down the rope real fast and burned my hands pretty good, got some blisters ect. finget tips are still numb.

Thanks to Brady getting me through this.

It didn't hurt my shoulder or bi on the rope. The thrusters werwe sore a little on the first few, but warmed up quickly.

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy then
Modified WOD
115 pound Front squat, 21 reps
12 Dead hang Pull ups
115 pound Front squat, 15 reps
9 Dead hang Pull ups
115 pound Front squat, 9 reps
6 Dead hang Pull ups
15:30
Still sore from yesterdays modified WOD of Deadlift & KB Swings
m/52/215

20:19(PR) by 7 mins
Sub- 5 x towel PUs (60,45,30)

m/21/6'0"/195

115 lbs thrusters 21/15/9
towel pull ups 60/50/40

15:20

Still super pumped from this one....

21 thrusters
120 towel pullups, from dead hang
15 thrusters
90 towel pullups, 45 from dead hang then had to go to jumping
9 thrusters, unbroken
60 jumping towel pullups

75lbs for thrusters

32:49

Scaled due to no rope.
Performed "Fran" style

Time: 6:44

For time:
115 pound Thruster, 21 reps
21 Towel Pull Ups
115 pound Thruster, 15 reps
15 Towel Pull Ups
115 pound Thruster, 9 reps
9 Towel Pull Ups

Thrusters scaled to 105#.

Rope ascents as RX'd.

54:15

Included time to run back to house to put on some over-the-calf socks, Tx for rope burn...

Today was first WOD with new 20' manila rope in my CrossFit Barn.

Whoop!

M/30/5'9"/195

No rope. Thrusters as rx'd but subbed for the rope ascents.

21 thrusters
12 towel pullups
12 L - pullups
12 CTB pullups
12 strict pullups

15 thrusters
9 towel pullups
9 L - pullups
9 CTB pullups
9 strict pullups

9 thrusters
6 towel pullups
6 L - pullups
6 CTB pullups
6 strict pullups

19:40

male/25/6'3/185/ Mountain Home AFB, ID

Misread forum comments and thought to sub was just replace the ascents with the same amount of towel pull ups. Shoulda done more. Still smoked me though.

No rope

115 lb thruster 21 reps
15 towel pull ups
115 lb thruster 15 reps
12 towel pull ups
115 lb thruster 9 reps
9 towel pull ups

6:06

M/24/6'1"/180

Thrusters as Rx'd
Subbed towel pull ups for rope climbs (first two rounds subbed 5 tpu for each ascent, third round did 60 jumping towel pull ups)

Looked like this:
21 Thrusters
60 tpu
15 Thrusters
45 tpu
9 Thrusters
60 jumping tpu

22:45

Awesome performance Fit Mom.

Kevin and Carole your C/J's yesterday were great. A lite day will do you good. I guess if you could call Carole's pr on thrusters lite. Way to push it.

Been off recovering from surgery. Be a few more weeks until I can get back. I hate missing these great WOD's. But I love reading the successes of each and every one of the dedicated CF'ers on here. Keep up the good performances.

Laura

95 pound Thruster, 21 reps
15 ft Rope Climb, 4 ascents, 5 green band assisted pullup, 40 jumping pull ups
95 pound Thruster, 15 reps
15 ft Rope Climb, 1 ascents, 35 jumping pull ups
95 pound Thruster, 9 reps
30 jumping pull ups

20:10

M/53/6'0"/212

"Illegitimi non carborundum!"

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei.
Requiéscat in pace.
Amen.

17:16
21 110# Thrusters
60 Pull-Ups 90# Assist
15 110# Thrusters
45 Pull-Ups 90# Assist
9 110# Thrusters
30 Pull-Ups 90# Assist

115lb fran

3:58

Last Fran time in March was 2:24, did not know an extra 20 lbs could feel so heavy.

Supposed to be on 50% week, and no rope, so modified to:
15 Thrusters 115lb.
50 pullups
12 Thrusters
35 pullups
9 Thrusters
20 pullups.
14:17

M/23/6'2/160

Did fran in a little over 9 minutes.

No rope, so is a 2:1 alternating towel pull up ok as a sub, felt about right, maybe little too easy though.

95# thrusters, 24-18-12 alternation towel pu's in 9:05.

Scaled to 95#
11'rope 1" thick, started from sitting position
18:35

21 thrusters 1:57
12 rope climb 7:08
15 thrusters 1:51
9 rope climb 4:16
9 thrusters :49
6 rope climb 2:31

230/37/6'- 41:38 R'xd....OOOHHHH MY HANDS are jacked up again. I never thought 115 lb thrusters would be the easy part of a WOD. RIP Tommy V

12.42

subbed 24-18-12: kipping pull ups: chin to left hand-down-chin to right hand-down etc.

m/41/5'7/150

scaled

75# thrusters - 21/15/9
jumping pull ups 108/81/54

~18 minutes

"Tommy V"

Pack:
85 pound Thruster, 15 reps
15 ft Rope Climb, 8 ascents (30 towel pull ups)
85 pound Thruster,12 reps
15 ft Rope Climb, 4 ascents (20 towel pull ups)
85 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents (10 towel pull ups)

Time: 5:14

I had to scale way back today at least on the thrusters..My strength was just poop! I normally can do 115# with not much problems....but today...It felt like a ton! Very disappointed in my performance today.....

26/m/5'11"/175
thrusters as rx'd
rope sub 12/12(x3) pullups and KTE
9/9(x3)
6/6(x3)
21:40

pretty good sub; like climbing with legs
last time with rope climb was 15:34

m/30/6foot2/205

did a 115lb fran

21-15-9 reps of
115lb thruster
pullups

19minutes on the dot

ouch.

M/29/5'10"/165

As Rx'd

13:48

M/35/200

no rope either. Did Fran instead.

5:47 NEW PR (old was 6:37) HELLS YEAH!!

115 thrusters 21
60 towel pullups
115 thrusters 15
45 towel pull ups
115 thrusters 9
30 towel pull ups

Time: 16:37

Fran

21-15-9

95# Thrusters
Pull Ups

7:03 (PR)

did every ascent and descent
28:08

21 115lb thrusters
45 towel pullups
15 115lb thrusters
36 towel pullups
9 115lb thrusters
27 towel pullups

15:21

23 / M / 5'9" / 135lbs

I planned to do Eva today, but I hurt my elbow yesterday, so I subbed this instead:

Run 800 meters, 4 intervals each for time, rest as needed between intervals

3:46, 3:51, 3:55, 3:59

About 7 minutes between intervals

Morristown NJ Cert was awesome! Thanks to Karianne and our team of trainers. first rate instruction and very receptive to any and all questions. everything went like clockwork, at least from the customer side. the mix of lectures, practice, and workouts seemed just right.

Study the manual -- a worthy mantra

85 pound Thruster, 15 reps
15 towel jumping pullups x 8
85 pound Thruster,12 reps
15 towel jumping pullups x 4
85 pound Thruster, 9 reps
15 towel jumping pullups x 2

no rope, subbed c2b pullups 21-15-9

16:28

No rope
Sub:
50 m of lunges (25 pd plate overhead)
40 situps
30 thrusters (45 pd bar)
20 wall ball (10 pd med ball)
10 burpees
10 m of lunges (25 pd plate overhead)
20 situps
30 thrusters (45 pd bar)
40 wall ball (10 pd med ball)
50 burpees
21:29

135lb thrusters
12' rope

22:32

ok... I tried this and did the first 21 thrusters RXd. however, my towel pullups were not happening so... i broke for a few minutes and did Fran.....

Fran 6:29 (pr)

Congratulations, Ben Smith!

You deserve your spot at the Games.

All my money is on you!

32/M/182

not as rx'd but I still feel like I killed it compared to what I did last time I did this which was over a year ago.

Last time I used 105 for the thruster, this time 115.

Last time I was over 16 minutes.

Don't have a rope so I did pull-ups 30 - 20 - 10 reps (I know it's not as hard)

7:23

25:10

subbed:
95# Thruster
108, 81, 54 x Towel Pullups (on toes jumps when tired)

5'8" + arms = about 6' therefore 15' - 6' = 9'
9 x # of ascents

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 5” stack x 4,4,4
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3-3 115lbs x 2-2

21:45
Subbed 36-27-18 towel pull ups instead of rope climbs
Foam roll after

I substituted with towel pull-ups (60, 45, 30) I did it in 18:57

Wow.... I have never done the rope climb before (crossfit for a couple months)... I tried to follow the video I remember seeing but was going all upper body so had to switch to pull ups and do a Fran... Thrusters improved dramatically though... Will have to re-watch the video on how to hook your feet on the rope. Crossfit, I love the punishment!

subbed fran....

7.32

first post in 3 months

29:19

Subbed: 5 towel pull-ups = 1 ascent

total towel pull-ups: 60,45,30 = 135

Getting better at towel pull-ups strung 10 in a row twice in first two sets.

RIP Tommy V.

M/25/5'9"/178

Clean and Jerk 1-1-1-1-1-1-1

185
195
205(F)
205(pr)
210(F)
210(F)
185

Then todays WOD with subs

21-15-9 L-pullups, 115# thrusters

Time: 16:35

Whoo. I guess I need to get a rope, if I was to do 1ft:1 towel pullup I wouldnt be very smart. I am an aircraft mechanic so I need to use my hands and stand on my feet up 12 hrs a day, that sub is just not a good idea. Get a rope, get lower on the catch for jerks and dip drive quickly no pauses.

DO WORK!!!

30 calorie row (1:26)
30 095lb thrusters (12,10,8)
30 kipping pullups (12,10,8)
30 70lb kettlebell swing (6,12,12)

20 calorie row (1:00)
20 115lb thrusters (7,7,6)
20 kipping pullups (9,11)
20 70lb kettlebell swing (11,9)

10 calorie row (:33)
10 135lb thrusters (4,6)
10 kipping pullups (10)
10 70lb kettlebell swing (10)

21:22 05/17/2010

19:11 did 45, 36, 30 pull-ups. Sarted doing rope pull-ups (with tricep ext rope)but the rope was sliding all over the beam so I switched to regular pull-ups. Completed all 21 thrusters without stopping in the 1st round. The 2 dn and 3rd rounds I had to break in half for thrusters.

scaled as usual

21 thrusters w 115lb
60 towel pullups
15 thrusters w 115lbs
45 towel pullups
9 thrusters w 115lbs
30 towel pullups

12:37 pr

did the thrusters but had to sub towel pullups (21,15,9) for the rope climbs. took 18:49 and then did 30 min run on the treadmill.

6 rds, 15 squats, 15 back extensions, 15 GHD situps

9:30

24.11 (pr)
(13' rope like last time)
26.49 last time

for the record...towel pull ups are in no way remotely close to climbing a rope.

29:06

Was planning on doing as rx'd but after 1 rope climb decided that the pain on my shins wasn't worth it, never doing rope climbs without boots again lol.

scaled to:

For time:
115 pound Thruster, 21 reps
15ft rope climb 1 ascent
Jumping Rope Pullups, 55 reps
115 pound Thruster, 15 reps
Jumping Rope Pullups, 45 reps
115 pound Thruster, 9 reps
Jumping Rope Pullups, 30 reps

Time: 23:12

Minimal jump on way up, and proper lower under control for all rope pullups, I felt like a bit of a girl doing this at the bottom of the ropes.

Next time this comes up I will have to scale... Maybe 3-2-1 rop acents with the rest made up with rope pullups, though I think I could prob grind through if I was wearing boots and pants.

M/192/5'10/38

scaled to 85lb thrusters

21 - 15 - 9 thrusters
6-3-1 rounds towel alternating pull ups. Each rd was 15 pulls.

25:37

sub 5x towel pullups per ascent for rope climb.
21-15-9 thrusters.

25:40

CF Maximus Level 1 Cert. - This cert class was incredible, better than any professional CE I've had to go to! :-)

There was something for everyone, and the CF cert team was incredible for keeping the material interesting and the class engaged for a full 2 days. Sherwood, you're a funny dude! You make me miss the northeast bro...Much respect to all of the instructors, you KNOW your stuff and teach it exceedingly well. In a word: Outstanding!

Thanks to the whole staff for the great weekend.

Seth DePasquale

Standard Monday upper body restrictions.

"Michael"
3RFT
Run 800M
50 Sit-ups
50 Back Ext.

18:30

39M/5'10"/170#

W/U: skipped.

Done w/towel pull-ups (180-135-90): 51:56.

C/D: skipped.

Off PR by 13:15. Thrusters were done slowly/carefully due to the L-ankle injury. But it was really the towel pull-ups that caused the slower time. A real grind fest today. Esp. struggled with my grip strength.

21 Thrusters @ 50lbs.
75 pull ups
15 thrusters
54 pull ups
9 Thrusters
36 pull ups
I am a crossfit rookie and had to get scaled.I am a member since April 2010 and current weight 193lbs.

As rxd
31.36

115 lb Fran: 10:58
I think I beat my best reg Fran

21, 15, 9 reps of 115# thrusters alternated with
60,45,30 reps of 75# lat pull down using rope attachment pulled through to one side.

10:45 (use heavier weight on rope pull down next time)

8:30
115# Fran

m/33/6'4"/208#

CFE earlier this afternoon.

Sorry Tommy V but I needed to sub a bit due to a lack of a rope. Did the following:

21, 15, 9 115# thrusters.
12, 9, 6 towel pullups
12, 9, 6 L-pullups
12, 9, 6 Deadhang pullups

13 minutes even. Fun stuff

Followed with 1-1-1-1-1-1-1 power cleans

ready for some venison and chard for dinner.

short WU then:

Fran - C2B with 20# vest: 5:17

short rest then

5 rnds of:
L rope climb
5 x HSPU on parallettes
10 x 45# bar 1-leg OHS

9:57

stretch.

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

M/49/6'3"/195

35:15
21-115 lb. thrusters
180-rope pullups
15-115 lb. thrusters
135-rope pullups
9-115 lb. thrusters
90-rope pullups
(405 total rope pullups) lost grip fast with these!

25:02 rx'd

Compare to:
091023 - 25:05 (rope climbs 7-5-3)
80312 - 9:39 (Thrusters 7-5-3 / Rope climb 4-3-2)

dont feel bad #66 I was carelessly doing a sumo deadlift with a 45# plate and leaned over to far and smacked myself in the mouth and knocked out a front tooth. reminder to all to be safe in the wieght room.

115# thrusters, 15/12/9
Pullups, 21/15/9

2:57/5:21/3:15 = 11:34 total

First time climbing a rope since I was a kid, but I just hung my 15ft rope on my tree outside and it's pretty sweet! A little bit of rope burn on my ankles, but I'll improve.

75lb Thrusters

41:23...whoa I'm slow

Thrusters as rx'd but subbed 30-20-10 pull-ups for the towel pulls. 14.09

Thrusters were brutal on the wrist....have been pretty sore from lifting women over my head at rehearsal.

135# Thrusters, 21/15/9
25# Static Pull-ups 15/12/9 (no rope)

19.28

21-15-9 115lb thrusters & pull-ups
8:40

SUB 95# th
SUB 4x 40# 1apd

12:27
previous 9:28

Ran down to a rope swing but found out the rope was taken down so I continued with the run. Ran about 7 miles.

95# thruster 15 reps
14' rope climb 8 ascents
95# thruster 12 reps
14' rope climb 4 ascents
95# thruster 9 reps
14' rope climb 2 ascents

21:52

D
@ home
scaled the same as last time
95# thrusters
12' rope, no legs
21 207
12 630
15 825
9 1225
9 1310
6 1601 (PR by 8:20)
next time bump to 105 or as rx'd

m/42/6'0"/192

sub'd 95# thrusters, pull-ups

95# thrusters x21
21 pull-ups
95# thrusters x15
15 pull-ups
95# thrusters x9
9 pull-ups

subbed 21,18,...3

hspus and pull ups

roughly 30 min

Couldn't even get one rope ascent. Had to sub quite a bit...

115# Thrusters x 21
Rope pull-ups x 12, kipping pull-ups x 15
115# Thrusters x 15
Rope pull-ups x 12, kipping pull-ups x 9
115# Thrusters x 9
Rope pull-ups x 8, kipping pull-ups x 6

18:29. SHocked out how really out of shape I really am compared to what kind of shape I thought I was in. It's embarrassing.

Had to modify this bigtime.

I tried to do the "Pack" BrandX scale.

My results were as follows
started with the crossfit w/u
only did 10 reps of each and 3 pullup 3 dip

85lb thruster
15,12,9
towel pull-ups
60,30,15
(had to use one leg to assist myself up through most of these after the first 15)
time:1700

This was really tough for me. It looks like I should scale down to "babies"

M/27/160/5'11"

Saw the Doc about my foot. X-ray says no fracture!!

Doc says take it easy this week.

Went to Roots Yoga. Completed a hand balance I have never completed before.

Subbed rope climb with L towel pullups 12, 9, 6

13:15

Did many sets, took me about 12 minutes

Elizabeth City Level 1 Cert - Big thanks to Chuck, Bobbi, Maggie, Nicole, Andy... you guys all rocked this weekend! I definitely learned a ton and appreciated having the opportunity to showcase my complete lack of coordination on several occasions! Hope to cross paths again soon... 3..2..1..Go!

Braden
x46255@yahoo.com

M/20/5'8"/160

115 thrusters 21
15 towel pullup 12 times
115 thrusters 15
10 towel pullups 9
115 thrusters 9
10 towel pullups 6 times

54:47

31 yom, 190 lbs

29:05

subbed 10 pullups per ascent

MGySgt. USMC M/48/6'2"/208

Only completed the first two round sets doing 21 & 15 instead of 21 & 12. It started raining and I didn't much left anyhow. Time: 38:40 Just got my new rope out of the tree before getting totally soaked.

Just picked up a used GHD and am looking forward for tomorrow.

OooRahh CrossFit

modified

"Heavy Fran"

21-15-9

115# thruster
20# weighted pullup

10.47

40/m/190

21 thrusters
36 pullups
15 thrusters
27 pullups
9 thrusters
18 pullups

11:05

started CFSB today - posted on the workout logs on the discussion board. Check back one WOD

subbed 60/45/30 towel pullups
24:37
Not happy with the time but it gives me something to work from.

thrusters as rx'd
rotated through 5 towel, 5 strict, 10 kipping pullups for 60/45/30 total
20:05
How do you folks do 60 towel pullups?

155lb thrusters x 21
9 rope ascents
95lb thrusters x15
6 rope ascents
95lb thrusters x 9
3 rope ascents

31:30

Brutal on the shoulders

Rope climbs a few feet over 15' Thrusters to the box.
34:55
" couldve, shouldve went faster"

subbed 42, 30, 18 towel pull ups (alternating hands).
thrusters @ 52.5kg
time: 10'34

F/23/5'9"/150

As RX'd 23:40

33m/5'8"/175

Did thrustere as rx'd 21/15/9 @ 115lb, but there was an hour or so wait on rope, so I did 15/9/6 muscle ups.

95lb Fran 6:18

90 lbs and subbed jumping pullups (50/40/30) for rope ascents. 14:17

m/27

8:41

95 lbs thrusters with seesaw towel pull ups (21-15-9). I had no idea towel pull ups were so tough. Thrusters are really improving. Next time, I'll do Fran as rxed.

For time:
50 kg. Thruster, 21 reps
10 Rope pull-ups
35 Pull-ups
50 kg. Thruster, 15 reps
10 Rope pull-ups
20 Pull-ups
50 kg. Thruster, 9 reps
2 Towel pull-ups
18 Pull-ups

21:18

95lbs thrusters and 25 strict, 12, right arm, 12 left arm towel pull ups. then rode 7 miles in 20mins today 5-18-10, day off needed shoulders are trashed.......CHEST workout soon???

No rope:

21 Thrusters @ 85 lbs
15 Burpees
15 Weighted Pullups @10 lbs
15 Thrusters @ 85 lbs
12 Burpees
12 Weighted Pullups @ 10 lbs
12 Thrusters @ 85 lbs
9 Burpees
9 Weighted Pullups @ 10 lbs

21 mins 43 secs.

115 lb thrusters
Subbed Rope L-pullups
(10 + 11 C2B), (10 + 6 C2B), (9)
Glad I didn't attempt rope climbs with my crappy grip strength.
16:22

Rx'd Thrusters
5 Rope Pull Ups x Ascent
(*Switching grips, Right up/Left up, after ever ascent)

16:42

At the globo gym, I got the rope used for triceps pull downs and hung it on the Smith Machine and did the pull ups there. Crushed my grip, but got it done! Finally found a use for that Smith Machine...

age 20 bw 170

my freakin shoulder has been actin up again so i had to sub

21 left arm dumbell snatch (full) 35#
12 box jump to 30 in box with 2 45# plates stacked on top
15 snatch
9 box jump
9 snatch
6 box jump

total time: 6:53

I attended the Cert. in Lexington KY. CrossFit Maximus was an awesome place. The Cert was great the instructors were beyond my expectations. Thanks.......

Attended Level 1 in Scottsdale this past weekend. I have been coached for many different sports. Joe and crew were among the best. Their eye for flaws in form and movement were exceptional. They all project a positive, enthusiastic, attunded attitude with clear directives. They each picked out the scaling that I needed to complete movements and workouts--almost intuitively. Missed the exam by a few points. This is more due to my unfamiliarity with the more technical aspects of CF. I do not now intend to coach, I still run my own psychology practice, it would not be hard to go back and pick up a hand full of details to pass next time. Thanks again crew. Thank goodness you are not all local. I would not know whose place to train at.
M/65/6'1",240

run 2 miles
21 115# thrusters
12 pu's with 25# dumbbell
15 115# thrusters
9 pu's with 25# dumbbell
9 115# thrusters
6 pu's with 25# dumbbell
run 2 miles
about 45:00

m/44/78kg
One day late:
115# Thrusters 21/15/9
8 ft rope, from floor, no feet 12/9/6
18:34 PR by 2:30, first time with rx´d weight on thrusters

35 minutes

sub'd 5 towel pullups per rope ascent

9:01

did towel pull ups (21-15-9) instead of rope climbs

M/31/5'9/175

did some major subbing on this one. 95lb thrusters and rope pulley system instead of rope climbs so time is definitely not going to be a good representation.

17:42

20:02

Thrusters as Rx'd (115# - 21-15-9)
Towel pullups (30-20-10)plus approx 5 regular pullups per round. Could not do more - KILLED my grip - so need to work on the grip!

Feel good about my thrusters thoough!! Doing CF for about 5 months - love it (well sometimes hate it right in the middle, but try to suck it up)! Zoning out too. Feeling good.

Subbed alternating towel pullups-40, 30, 20. Form on these degraded pretty fast and many weren't full hang or to the top near the ends of the sets.

16:22

Did yesterday's clean & jerk wod. See results there.

24/m/165lbs/70"

tommy v
sub: alternating strap over bar pullups, 5 reps for each ascent, 60, 45, 30
thrusters as RXd, 21, 15, 9

27:16

Scaled to half-reps. 14:00, much worse than PR.

On rope climb substitutions:

I climbed hundreds of actual ropes in the Marine Corps while preparing for Officer Candidate School. Since starting Crossfit I've done about half the rope climb WODs with an actual rope and about half with some form of towel pullup substitution.

My times on these WODs, and my personal rope climbing experience, have led me to the conclusion that the most accurate substitution for a 15' rope climb is 10 jumping off-hand towel pullups. There is a lot of leg action and hip extension going on when you use your legs to climb an actual rope, and the jumping simulates that.

By off-hand, I mean you are pulling with one hand at the top of the towel (immediately below the bar) while the other hand grips the bottom of the towel (at about the top of your head). It doesn't make much difference how often you alternate the higher hand.

25:00 ish
21 115/95 lb thrusters
10 pull-ups
16 95 lb thrusters
10 pull-ups
9 95 lb thrusters
10 pull-ups

m/38/76/215

Thrusters as rx'd
Towel PUs (from sitting) 120-90-60

27:40

Rope is probably ~12'. Gotta measure it.

27:46.

First time completing all rope climbs as Rx'd, big raw spot on my ankle/shin.

Last time 100lb thrusters and towel pullups deadhang (21-15-9) around 14 min

this time rx'd thrusters and alternating jumping pu's(75, 60, 45) - 14:58.8

did feel right not incorporating legs in this last time so did so this time and roughly same time as last even with the heavier weight

30:24

rope is just over 12', so did 14,11,7 ascents.
thrusters rx'd. not into it today, even thrusters broken. slow and steady wins the race, riiiight.
happy to be done, will wear sweats next time, nice rope burns on legs. at least i finished.

scaled it big time:

115 thrusters x 21
15 rope pull-ups
115 Thrusters x 15
12 rope pull-ups
115 Thrusters x 9
9 rope pull-ups

Time not counted

As rx'd
18:30

TM - 223

Krak - 25:21 as Rx'd

It's a long way to the top of the motherf*ckin gym yea...

34 yom 225 bwt

wu: 800m run

wod "fran"

time of 5:42
legs were blah from 40 mile bike ride

Tommy V, 32.45, not rx'ed, only 14' rope, and could manage maybe one legless climb.

As it was, more rope climbs in one dose than ever. Quite a challenge, Tommy V.

14:19 for 21-15-9 95lb thrusters, towel pull ups. did it my way... .6 mi run 4:52.

WOD "Tommy V "
elbows and shoulders knacked,so thrusters oot the windae,hopefully catch up soon,2 1/2 hours sn practice instead, much as i crave better technique,my inflexibility holds me back !

38m/145#/5'4"
1st time Tommy V (thank you) - Rx'd 24:48

subbed 36, 27, 18 towel pull ups

25:25

21 - 15 - 9
115# thrusters

60 - 45 - 30
pullups

24:14

22:21
80# Thruster
f/120/5'

3 mile run
21:40
then WOD
95# Thusters 21, 15, 9
Dips and Pull mixed in...12, 9, 6
11:19
Last time I was at 7:45 without running first

CFWU x 3

Adjusted WOD to 'Heavy Fran'

21-15-9

1. 115lb Thrusters
2. Pull-ups (mix of assisted/regular)

8:43

M/40/6'1"/250

scaled to:

(21) 115# thrusters
(12) each of: towel pullups, tuck pullups, C2B pullups
(15) 115# thrusters
(9) each of: towel pullups, tuck pullups, C2B pullups
(9) 115# thrusters
(6) each of: towel pullups, tuck pullups, C2B pullups

13:54

15:33

Did 115 thrusters for first set and first 3 of second set then went down to 95 for the sake of the shoulders

no rope so subbed push ups...100 75 50...some pretty bad push ups towards the end

Was going to do a vested/115# Fran as a sub, but after doing a lot of extra arm work during our second daily sets (we're still trying to do 2 workouts per day) last week, decided to start this week off a little easier on ourselves with a basic Fran.

Me - 6:25 (PR)
JC (first Fran ever, done as Rx'd) - 14:36

Warm down with several sets of 10 x 80# curls and 2 mile bike ride in 8 minutes.

This is also my first day on At Large - Results, the creatine/HMB supplement. Will carefully monitor progress.

My buddy JC is just now learning kipping PUs, and he's still pushing his way through WODs. I dunno if I could ever do some of these WODs with deadhang pullups!

Have a great day everyone.

18:28
115lb Thruster 21 reps
12x9 Rope pulldown 70lb
115lb Thruster 15 reps
9x9 rope pulldown 70lb
115lb Thruster 9 reps
4x9 rope pulldown 70lb 2x9 100lb

sore knee 95lb thrusters
5pull ups/assent

95# thrusters and 8, 4, 2 sets of 7 towel pull ups
time 1 hour+

As Rx'd.

28:40

15kg Thruster, 12 reps
30 Jumping rope pullups
15kg Thruster, 9 reps
15 Jumping rope pullups
15kg Thruster, 6 reps
5 Jumping rope pullups

10:20

23:50 as RX'd

28/M/150

12:47, subbed towel pull ups: 36,27,18

12:06

For time:
115 pound Thruster, 15 reps
24 Rope Pull Ups
115 pound Thruster, 12 reps
18 Rope Pullups
115 pound Thruster, 9 reps
14 Rope Pullups

27:34 95 lb thruster, towel pullups and regular neutral grip when couldn't do it with the towel any longer (1st time) 45/30/15

50kg thrusters / 21-15-9 towel PU's

19:36 (previous PR 23:00)

chubby fran:

21-15-9 of
115# thrusters
pullups

15:00 on the nose

I think thrusters were maybe 10-6-5, then 5-5-5, then 5-4

M/26/140/5'11"
subbed 15 rope see saw pull downs per rope climb
as rx'd weight
21 thrusters
180 pull downs
15
135 pull downs
9
90 pull downs
time: 18:41

CFWU x 3

#105 on the Thrusters
7/7/7
18 towel pullups/18 pullups
7/5/3
12 Towel pullups/15 pullups
5/4
9 Towel pullups/9 pullups

31:42

50/m/145
21/15/9
110# thruster
pullups
11:12

@RX - 29:42

first time completing this WOD... brutal.

7:44 (previously 10:40)

The Porch:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

(Did beginner rope climbs from supine to standing)

21-15-9
Dumbell High pull to overhead (25lbs)
Pull ups (70lb)
Dips (70lb)
9:54

115 lb. thrusters, 21 reps
15 lb. weighted pullups, 15 reps
115 lb. thrusters, 15 reps
15 lb. weighted pullups, 12 reps
115 lb. thrusters, 9 reps
15 lb. weighted pullups, 9 reps

19:59

M/ 36/ 132 lbs/ 5'-6"
36:05
I actually did this WOD but changed the thrusters for 45 lb plate overhead walking lunge.. I did:
300' walking lunge with 45 plate overhead
12 rope ascents
200' walking lunge with 45 lb plate overhead
9 ascents
100' walking lunge with 45 lb plate overhead
6 ascents
(all ascents were to 15') I think that this variation was longer, but I just wanted to do heavy long walking lunges. They work very similar body parts but in a different manner. I like the workout a lot... this time I used tape on my hands and it made a HUGE difference. My hands were pretty ok after the WOD.
this time it was a lot easier than last time to do the WOD and I did a lot better. I went into it saying man just do 1 rope ascent every 45 secs or so and do each 50' in about a minute and keep that pace and you'll do o.k.... that let me really pace myself and not burn out and go extremely slow in the end... as well as not kill my hands like last time.. so I can keep training tonight.

20:02 as Rx'd (PR)

* thrusters: 12/5/4 - 10/5 - 9

* rope ascents: took turns on the rope with josh, helped to pace myself and also made sure i didn't rest too long between climbs.

trying to ease back into it (lame excuse) so I only did about 1/2 scaled:
15 x 95# Thruster
8 x 20' rope climb
12 x 95# Thruster
2 x 20' rope climb
then 20 mile bike ride (3rd day in a row for this)

12:34

subbed 21,15,9 L-sit towel pullups.

subbed 42/21-30/15-18/9
towel pull ups/thrusters

time: 10'31

subbed 42/21-30/15-18/9
towel pull ups/thrusters

time: 10'31

10:09

115 pound Thruster, 21 reps
35 Pull-ups
115 pound Thruster, 15 reps
25 Pull-ups
115 pound Thruster, 9 reps
15 Pull-ups

Thought this was appropriate for me. Pace never slowed much, but by the end I could only do ~3 pull-ups per set.

M/25/5'11''/195

7.54. 75#. Towel PUs, feet on ground 21 15 9

20:31

115 pound Thruster, 21 reps
108 jumping towel pullups
115 pound Thruster, 15 reps
81 jumping towel pullups
115 pound Thruster, 9 reps
56 jumping towel pullups

21:31

did 115 thrusters
pullups
21-15-9

5:56

modified by doing 21-15-9 dead hang pull ups with tricep pull down rope draped through the bar. Everything broken first 12-9, then 9-6, then last round thrusters unbroken, pull ups broken 6-3. Broken and with breaks - took almost 30 minutes. Tough wod.

35yom / 205lbs

60# Thruster, 15 reps
40 Towel pull-ups
60# Thruster, 12 reps
30 Towel pull-ups
60# Thruster, 9 reps
20 Towel pull-ups

13:10

Thrusters were hard, but could have gone a little heavier. I did semi-jumping towel pull-ups (some leg assist, mostly unassisted). My focus has been less than amazing lately...would love to get back to killing it.

95#
only did 6 ropes on 2nd round, none third - legs were hamburger from rope
17:05

EJ
M/37/170
15:50
DID 6/4/2 (7.5FT ROPE CLIMBS--HANDS ONLY)
EJ

37.27 as rx'd
Last time I did this wod in october i did 9-6-3 on the rope climbs and got 39.40. I beat my last time by 2 minutes with nine extra rope climbs!

"Tommy V"

For time:
115 pound Thruster, 21 reps SUB 75 pound
15 ft Rope Climb, 12 ascents SUB 60 Jumping Towel Pull-ups
115 pound Thruster, 15 reps SUB 75 pound
15 ft Rope Climb, 9 ascents SUB 45 Jumping Towel Pull-ups
115 pound Thruster, 9 reps SUB 75 pound
15 ft Rope Climb, 6 ascents SUB 30 Jumping Towel Pull-ups

14:28

Compare to 091023

For time:
115 pound Thruster, 21 reps SUB 75 pound
15 ft Rope Climb, 12 ascents SUB 60 Towel Pull-ups
115 pound Thruster, 15 reps SUB 75 pound
15 ft Rope Climb, 9 ascents SUB 45 Towel Pull-ups
115 pound Thruster, 9 reps SUB 75 pound
15 ft Rope Climb, 6 ascents SUB 30 Towel Pull-ups

28:54

Not feeling it this morning, all I could do to make it through the workout.

155# Thruster x 21, 15, 9
60, 45, 30 (regular) PU

~ 23 minutes

sub 95# thruster & towel pulls (60-45-30)
-
25:14

CFWUx1
28:40
At station 31 with Rick & Ben. Thanks Rick!

15-12-9 Fran

7:31

no ropes so subbed for normal pullups. 40k thrusters

21 Thrusters
21 Pullups
15 Thrusters
15 PU
9 Thrusters
9 PU.

Time 8:31 mins

All thrusters were unbroken which i am happy about!

m/36/5'9/176
WU - 500m row. 2 rounds 10 each, PU, pushups, situps, squats.
3 sets of 3. 295,305,315
10 reps of max broad jump - maxed at 85.5"
Tabata thrusters - 95 lbs - 51 reps.

115 pound Thruster, 21 reps
Strict towel pull-ups, 21
115 pound Thruster, 15 reps
Strict towel pull-ups, 16
115 pound Thruster, 9 reps
Strict towel pull-ups, 9

13:34

Did a total of 5-6 ascents, forearms toast...

Did all the thrusters.

About 19 minutes...learned to rope climb

115 pound Thruster, 21 reps
Strict towel pull-ups, 21
115 pound Thruster, 15 reps
Strict towel pull-ups, 16
115 pound Thruster, 9 reps
Strict towel pull-ups, 9

13:34

Rope climb substitutions blow.

I modified as follows:
21-15-9 of
115# Thrusters
Muscle-ups

31/m/71"/175#/Gold's Gym: Lehigh Valley, PA
24:51 as above

36/27/18 pullups for rope climbs
thrusters as rx'd

8:28 (11:54 prev)

5/25: 21.53
10/23: 21.58

95# thruster
60-45-30 towel pu

21:07

23.m.140.65"

as rx'd *Rope climb 7' unassisted X2/15' climb
43:17(PR)

Last Time: *Rope climb 7' unassisted X3/15' climb
47:46(PR)

100517

85 pound Thruster, 15 reps
Endless Rope, highest resistance, 120 ft
85 pound Thruster,12 reps
Endless Rope, highest resistance, 60 ft
85 pound Thruster, 9 reps
Endless Rope, highest resistance, 30 ft

20:40

5-26-10
15-12-9
85# thruster - jumping towel pullup

Missed when this one was called for because it was the same date as my bachelor party! Trust me, I'm really glad that I missed this one!

Forgot to post...

Mod'd
24:11

Thrusters as Rx'd
3.5 ascents
2 ascents
.8 + .5 ascents

First time graduating from towel-pulls to actual rope climb - still haven't quite gotten the hang of it
Also need to remember to wear high socks or tape ankles 'cause they rubbed raw on the rope

Scaled to 99lb thrusters, subbed 100-75-50 jumping towel pullups.

29:37

[29:37]

115 lb thruster
Did 3 towel pullups for each rope ascent.

115lb thruster 21
36 towel pullups
115 thruster 15
27 towel pullups
115lb thruster 9
18 towel pullups

Forgot to put time.
Time: 15:11

M/34/177

For time:
85 pound Thruster, 21 reps
Jumping towel pull-ups, 12 reps
85 pound Thruster, 15 reps
Jumping towel pull-ups, 12 reps
85 pound Thruster, 9 reps
Jumping towel pull-ups, 12 reps

6:10

Hang Power and Squat Clean work
65(10), on the minute for 5:00

30kg/66 pound Thruster, 21 reps
15 ft Rope Climb, 6 ascents
66 pound Thruster, 15 reps
15 ft Rope Climb, 4 ascents
66 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

Time:8:08

17:22
45# thrusters
180, 135, 90 jumping towel pullups