September 11, 2010

Saturday 100911

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.


Enlarge image

Any dropping of the elbows can be the difference between a made or missed lift.

"The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

"Mic'd Up with Jeff Tucker" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Announcing the Live Webcast: CrossFit/USAW Open.

"High-intensity fitness programs to be reviewed", Marine Corps Times.

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus

Posted by lauren at September 11, 2010 5:00 PM

brutal, absolutely brutal

Comment #1 - Posted by: Mel/37m/5'10"/170 at September 10, 2010 5:02 PM

Me and the boys had planned on doing this at the station next shift. 343 reps, a rep for every FDNY Firefighter murdered on 9/11. RIP my brothers!!

Comment #2 - Posted by: Powder at September 10, 2010 5:09 PM

I was just telling my wife that I was wondering what this third day would bring. I am thrashed from these past two days. Can't wait to do this tomorrow morning.

Comment #3 - Posted by: Pokey at September 10, 2010 5:13 PM

JUST PLAIN EVIL.....We just did this early summer? You guys are sick with thrusters..nuthin' like throwin' down the gauntlet!

Comment #4 - Posted by: JD at September 10, 2010 5:15 PM

I just puked a little in my mouth....

Comment #5 - Posted by: Scott S. - IL at September 10, 2010 5:15 PM

I will hit it hard....WITH HONOR!

Comment #6 - Posted by: JD at September 10, 2010 5:16 PM

#3 cant wait to do this tomorrow? I can wait. Screw this Im going to play video games and eat cheese balls

Comment #7 - Posted by: Blanco at September 10, 2010 5:18 PM

Nice work Heather and Mel. Go CFNE!

9/11 - Remember Always.

Comment #8 - Posted by: Ben at September 10, 2010 5:22 PM

My crew and I decided to do this one as well, with the total reps = 343. As stated with #2. In honor of our FDNY brothers-343 RIP!

Comment #9 - Posted by: Monte at September 10, 2010 5:27 PM

Great example pictures recently! Keep 'em coming!

Comment #10 - Posted by: Kevin - CFMoncton at September 10, 2010 5:37 PM

DUDE! This was on my mind!

Comment #11 - Posted by: H E R M at September 10, 2010 5:48 PM

Lauren, I sent this email to the Marine Corps Times. I will recant any statement if it does not represent the Crossfit Community in a positive light. Thank you.

"As a former Marine and current competitive Crossfit athlete and trainer, I can tell you that a crossfit or crossfit type program is what the United States Military should be using as their P.T. It is real life fitness, fighting fitness, and the safest way to make strong and quick warriors. Functional movements taught correctly "taught correctly" are the safest and most effective methods of training, period. What the Marine Corps. should do is is make sure their Marines are getting certified and experienced trainers to teach these workouts. Rhabdomyolysis is easily avoidable provided these Marines are being guided through a proper progression and proper rate of exercise and intensity. Running 3 miles everyday is not going to get you the elite warriors you are looking for. You need strength, explosive movements, and sprint training to create an elite force on the battle field. If you need help getting there please contact Crossfit Headquarters or myself who is a former infantry Marine and current Level 1 Crossfit Trainer.

Don't take away elite fitness from these troops, just bring in the best teachers.

Semper Fi,

Former Corporal of Marines
B.S. in Kinesiology from Michigan State University
Crossfit Level 1 Certified

Mike Hirst"

Comment #12 - Posted by: Mike Hirst at September 10, 2010 6:08 PM

Remember 9-11.

Comment #13 - Posted by: jeo at September 10, 2010 6:11 PM


Combat conditioning in the Marine Corps is based on Crossfit fundamentals (see doctrine on functional fitness and you will note Crossfit cited as the source).

What is up with the two brutal WODs back to back! Insane! Gotta love it though. :)

Comment #14 - Posted by: Mike at September 10, 2010 6:19 PM

This Hurts!!
I love the videos of Mikko going through all the tech stuff he messed up at the games and getting them all down
He is guna be a completely different crossfitter next games :D

Comment #15 - Posted by: RyanShanksNZ at September 10, 2010 6:20 PM

9 years ago, I slept in my bed, comfortable and safe. I was on vacation the week before, in Va Bch for the Rock 'n Roll half, after finishing a project at work the week before Labor Day. I went to the office on Monday, and given the slowing economy (post tech bubble burst), my boss said, we'll pick a project tomorrow (Tuesday 9/11/01). The choices were NJ, DC, and CA.

Had my project been picked on Monday, with a flight on Tuesday, I could've easily been on flight 11 or flight 175 to LA. I'd been on both of those flights before, and those were typical of those of us commuting to the west coast.

I took the commuter rail into Boston and rode the Red Line subway to Cambridge to the office, to find out where I'd go later in the week. I emerged from the Kendall Sq. T station and my cell phone rang. It was my wife. She said a plane had just hit of the WTC buildings. As we were talking, I told her I had been on some commuter flights from Newark that flew by the towers. I remembered that it was a cool approach going by the towers, best view of Manhattan I ever had. Must've been a terrible mistake.

As she described the scene on the TV, she said, "Oh my God, another plane just hit the tower." At which point, I said, I'll call you later, I'm fine and I'm going to find out what is going on.

I worked at a high tech company - we huddled in a room with a TV and internet access. We searched for information. Some of the best technologist I know plowed through information - what had happened, what was going on. We had a project team that worked out of one of the towers, and luckily because of the time, were either not there or were able to get out. They were on lower floors.

We had an office in Exchange Place in NJ - where the PATH train connected NJ to NYC. The building was set up as a triage center for commuter boats and the PATH. Sadly, no one ever showed up.

We watched TV and the internet for 5 hours. Boston went into Police State mode after it was found that 2 of the planes flew out of BOS. Finally, at about 2p, I started my journey home.

On Sept 17th, I started a project based in our Exchange Place, NJ office. For the first couple of weeks, most of our time was spent looking across the river at 15 stories of smoking building. In silence.

We drove from Boston to NJ, since flights and Acela trains were overbooked. On our first trip, I can remember taking about 6 hours to get to the office - normally a 4 hour ride. About 5 hours in, we saw the first glimpse of what used to be the WTC complex. It was still burning. Smoldering like the hell that it was. And I sat in the back seat and couldn't keep it together.

Every night in the office, at about 7 PM, we'd walk to a conference room that looked across the river. Every night. No one said a word as we watched red and blue lights race to the WTC scene, only to return without closure, without a miracle.

The view from Exchange Place used to be the best view anyone could ask for. Statue of Liberty at 3 o'clock, all the way up the Hudson. 180 degree views lower Manhattan. I remembered a celebratio from 3 months earlier. We spent a night at the Top of the World, celebrating the completion of a project and a big sales win. Now the Top didn't exist any more. And the people that cooked for us, served us, and helped us have a great time, along with almost 3,000 innocent and brave others, were likely dead.

The views of the WTC complex from Exchange Place NJ still haunt me. In the days after the attacks, we'd hope that they'd find a pocket of life where some would be trapped and injured but still alive. When that didn't happen, we'd hope that they'd find the remains of the brave who went into the building to help or the innocent who were killed in the worst attack on American soil of our lifetime. To give the families peace.

I'll do this workout tomorrow to remember those that died in the WTC attacks, those that died in the Pentagon attack, and those that fought back over PA. I'll get through thinking about the Men and Women who fight for our Freedom every day.

This workout pales in comparison to the pain that the families impacted by the terrorist attacks 9 years ago felt and continue to feel today.

God Bless those who put their lives on the line for me and my family. I can't ever repay you, but I can say thank you.


Comment #16 - Posted by: texinma at September 10, 2010 6:49 PM

Nice post Mike. I can't agree more. However, I myself am a Marine now and recently just had a case of Rhabdo. I'm certified Level 1 and have been doing CF for over a year and a half. I still hurt myself not because I didn't have the right training but because I failed to take the external stressors of training into consideration. Do to heavy training, my regular CF workouts decreased heavily and my nutrition and hydration have been depleted. (Its hard to get good nutrition on MRE's). As a result, I ended up with Rhabdo after "Angie". I spent 5 days in the hospital and took in 26 IV bags.

Despite all this, I don't blame CF or its methods. I blame my inability to recognize my high risk for rhabdo and failing to properly scale to meet my current level of fitness. I'd done Angie lots of times before but due to other issues I got myself in trouble. The Marine Corps also needs to make sure that its education plan includes cases such as mine so that others don't make the same mistake I made. Combine your approach and mine and I think we have a pretty good way to ensure that Marines stay safe while doing CF.

Comment #17 - Posted by: soxfan at September 10, 2010 7:03 PM

I am constantly made fun of at my globo gym. People I barely know throw comments at me while doing a wod. This week while doing Fran someone told me to put some weight on the bar. (95#thruster)
I was totally gassed after Fran and he walked by and said "your done already".? I've had somebody ask me "what the f are you doing showoff" while doing handstand pushups.
I know my fitness level has improved dramatically since starting cf, yet sometimes it's a little frustrating without any positive feedback.
This board is my only place to find it. Thank you all!

Comment #18 - Posted by: Dan at September 10, 2010 7:13 PM

I just found these rings for cheap over at IKEA. Other options seem to go in the $70 range. I've used them for a bunch of other bodyweight exercises besides failing at my muscle-ups.
Have a good workout everyone.

Comment #19 - Posted by: Mike at September 10, 2010 7:25 PM

Wow! Put this at the games next year!

Comment #20 - Posted by: Leigh at September 10, 2010 7:37 PM

For my friend Liz and the 343.
9-11 Never forget

Comment #21 - Posted by: Fred at September 10, 2010 7:38 PM

This is going to be fun!!!!!!!

R.I.P. Brothers

Lets see how many guys from this department I can get to do this with me. Probably none though.

Salerno Fire Department, FOB Salerno Afghanistan

Comment #22 - Posted by: Justin Whelan at September 10, 2010 7:39 PM

OH S#!T!!!

Comment #23 - Posted by: BlackCatX-Fit at September 10, 2010 7:42 PM

Wow again so soon? We did this a couple months ago and it's a real good bad one. Man I'm pumped. Two long modalities back to back. Woo! I think Mikko did this in like 19 mins or something last time.

Comment #24 - Posted by: Jordan D. at September 10, 2010 7:43 PM

Hey CF World-

Just looking for some workouts to improve Dead Hang Pull-Ups....had some good advice already and just wanted to solicit more...need to improve by 2-3 pullups by mid next month...any ideas???

Comment #25 - Posted by: Chris at September 10, 2010 7:46 PM


Comment #26 - Posted by: SM at September 10, 2010 8:52 PM

@#23 - Chris:

Try doing some weighted Pu's, that should help build strength and endurance. I've plateaued a bit and am going this route also. Good luck

Comment #27 - Posted by: WJC at September 10, 2010 9:39 PM

For time:
Ran 9.11k, in Bagram Afghanistan.
Remember those who lost their lives that day, and those who have willingly given their lives to ensure that 9/11 never happens again.

Comment #28 - Posted by: Ryan at September 10, 2010 9:47 PM

I was concerned a bit with the Rhabdo article. The journalist's attempt at explaining the pathophysiology behind Rhabdomyolysis was incorrect. Creatine Kinase (CK) is not the culprit behind the kidney damage or nephron blocking. CK is however, a good bio-marker for severely damaged muscle. The reason they test for CK is because Myoglobin (the real culprit) is mopped up fairly quickly by the body (because the body knows what a renegade this guy Myoglobin can be). It's Myoglobin that's responsible for the obstruction of the nephron, which in turn reduces glomerular function, causing Renal failure.

I know, I know, i'm kind of splitting hairs but, if the author of the article doesn't know what he's talking about then he's lost validity within his article.

Fact is, dehydration plays a huge role in the onset of exercise induced Rhabdo. Alcohol consumption up to three days prior to an event can leave one pretty dehydrated. Just keep that in mind crazy CF'rs.

Comment #29 - Posted by: Mr. Knowitall at September 10, 2010 10:19 PM

The Magnificent Seven. Tell a hero, patriot or saint how much they mean today.

Chris - Weighted pullup with short time between sets (no greater than 2 min) is my suggestion.

Comment #30 - Posted by: LTC Brian Cook at September 10, 2010 10:19 PM

Ran the 9/11 memorial 10K this morning, held in Tallil at COB Adder, sponsored by the 28th CSH. Weather is getting better here, stayed under 95 for the whole run.

9 years later, still unbelievable what happened that day. No words to say-they've all been said already.

Comment #31 - Posted by: Kevin at September 10, 2010 10:37 PM

34:32...had to drop the thrusters down to 115 after the second set. My body is still feeling fran and yesterdays wod. Thank god for K-starr's new blog though, I wouldn't have been able to complete this one without it.

Comment #32 - Posted by: Jeremy.Money M/22/5'9/170 at September 10, 2010 10:37 PM

damn, can kristan clever be beat? it seems like she's always got the craziest times in these WODs.

Comment #33 - Posted by: phil at September 11, 2010 2:05 AM


45:12 - used red bands for assistance on the handstand push ups. Everything else as Rx'ed.

Thrusters were pretty tough.

Comment #34 - Posted by: Jay at September 11, 2010 4:34 AM

climbing 110 stories today at the Denver Qwest building in honor of the 343 firefighters that died on this day nine years ago. God Bless! I'll post my time later

Comment #35 - Posted by: brad at September 11, 2010 5:23 AM



Comment #36 - Posted by: cosmo at September 11, 2010 5:27 AM

RX :52::18 this was very tough to complete with the RX weights. You just gotta really want it . . . . .

Comment #37 - Posted by: Ethan Stanley M/29/5'7"/171 at September 11, 2010 5:30 AM

did only 4 rounds, my back was hurting
105 kg DL, 22kg dumbbell swings

Comment #38 - Posted by: gepeto at September 11, 2010 5:43 AM

not rx'd
modified porch/pack scaling
115# thrusters
225# DLs

5 rounds


that includes time for changing weights between thrusters and DLs since I only have one bar

Comment #39 - Posted by: Pokey at September 11, 2010 5:48 AM

I am tired of the military "fitness experts" and their focus on rhabdo as a reason to end (or not start) CrossFit. I've heard multiple Air Force Fitness Center Directors reference rhabdo and litigation against CrossFit as a reason to prevent its implementation. They also cite CF as "unsafe", with absolutely NO empirical evidence to support their claim. If you're hearing this out there, challenge the "wisdom." Ask the nay-sayers to produce FACTUAL data to support their argument. They can't! A PROPERLY RUN CrossFit Affiliate will produce far less injuries than most other "fitness center" offerings. If military fitness directors are concerned about unsafe athletic activities and lost duty time, they need to shut down the basketball court, flag football and softball leagues!

By the way, isn't combat inherently dangerous? Perhaps we should stop doing that, too...

Comment #40 - Posted by: Ed at September 11, 2010 6:18 AM

September 11th. Spend a moment today reflecting on the meaning of this date, won't you? Where were you? What were you doing? How did you feel?

While it certainly was not as substantial an attack as Pearl Harbor, 9/11 remains the first significant attack from a foreign "invader" on American soil since then. As such it demands our reflection, our continued conscious awareness of a new reality; this part is not unlike Pearl Harbor.

Innocents, non-combatants were slaughtered on 9/11. Heros and Heroines lost their lives as they responded to the crisis. These facts remain despite the grotesque politicization of the day.

Take a moment today to reflect, won't you?

Comment #41 - Posted by: bingo at September 11, 2010 6:19 AM

Well I only did 3 rounds of the sevens. In 16:39 I figure with 40:00 I could have conpleted the whole thing but time stopped me. Oh well still hit it as hard as I could. Lookin forward to day of rest.

Comment #42 - Posted by: Jerad M 6'0/195 at September 11, 2010 6:55 AM

40:16 rx'd

Thanks to all who are serving and all who have served.

Comment #43 - Posted by: Nickosaurus at September 11, 2010 7:07 AM


Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
95 pound Sumo deadlift high pull, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Chest to bar pull-ups


First WOD after three weeks of vacation with hardly any exercise. Everything unbroken except HSPUs (head to floor).

Comment #44 - Posted by: Memuc at September 11, 2010 7:18 AM


Comment #45 - Posted by: mike d 148 5'7" 35 at September 11, 2010 7:21 AM


This was interesting. Focused primarily on form. Subbed cleans for thrusters b/c I needed them. did negatives for pull ups. for KTE, held myself up on dip bar, arms extended and sloooowly pulled legs up side to side. Was not going for a PR in time and only 1.5 min slower than last time.


Comment #46 - Posted by: in8girl at September 11, 2010 7:23 AM

37:46 (115lb thruster, 205lb deadlift, 1.5pood)

Comment #47 - Posted by: gb 43/m/71"/185# at September 11, 2010 7:41 AM

As rxd

Old pr 44

If u havnt tried paleo ur missing out on a lot better life and performance.
30 lbs lighter and pr after pr

Comment #48 - Posted by: Jonblaze at September 11, 2010 7:51 AM

37:57 as Rx'd (2 min. off PR)

Comment #49 - Posted by: Tyler Scott at September 11, 2010 7:54 AM

32:28 rx'd
37:00 Greg rx'd
44:00 Kristin 75 thruster, 155 dl, 40 lb kb

Comment #50 - Posted by: D. Swan at September 11, 2010 7:57 AM

Subed Double 1.5 pood KB thruster

205 deadlift

Three rounds for time 28:57

Comment #51 - Posted by: Eric at September 11, 2010 8:01 AM

38:01 with 135# Clean & Jerk as sub for thruster.....God Bless the men and women that protect us everyday! May the "7" rest in peace.

Comment #52 - Posted by: JD at September 11, 2010 8:05 AM

This was absolutely brutal! I made the smart decision to ride my bike 5 miles to the gym and do a mile run warm up. Started the WOD and knew it was going to be rough!

As rx'd: 42:02

P.S. The ride home wasn't anymore fun! My legs were about as useful as jello.

Comment #53 - Posted by: Patrick at September 11, 2010 8:09 AM

Pressed for time today. Wedding to attend, daugthers soccer game, sons football game so I did 100 burpees for time. PR of 14:32. Last time got 17:45

Comment #54 - Posted by: tom at September 11, 2010 8:12 AM

As rx'd
HSPU and Thrusters still killing me!

Comment #55 - Posted by: justaman - liberty, sc at September 11, 2010 8:12 AM

Time: 46:23:1

Had to sub in 115lb thrusters in round three and on.
Performed 180 degree push-ups instead of handstands. Weak shoulder. Getting better though. Can't wait to be at 100%

Salerno Fire Department, FOB Salerno Afghanistan

Comment #56 - Posted by: Justin Whelan at September 11, 2010 8:22 AM

Finshed.. in a way. Major back issues... not a good day

Comment #57 - Posted by: em :) at September 11, 2010 8:46 AM

I don't have weights at home, so here is how I improvised. All I have is a med ball and a pull-up bar in my trees. Nothing was all that heavy, but if you are in the same situation, it was a pretty good workout.
7 sets for time of:
7 Hand Stand Push Ups
7 Wall balls with weight vest on
7 Knees to elbows
7 Sandbag dead lifts (I have 110lbs of play sand in a gym bag)
7 Burpees
7 Med ball cleans with weight vest on
7 Pull ups

Comment #58 - Posted by: MD at September 11, 2010 8:54 AM

Only 5 rds with rx'd weights 36:47

What a way to start my last week of my 5th decade. I'll have to remember to scale this next time in order to finish and also to piss jimmyjohnstuck off.

rd1 :15/1:47/:27/1:05/:42/:31/:21
rd2 :56/2:08/:16/1:00/1:02/:27/:25
rd3 1:37/2:31/:19/1:54/:51/:31/:26
rd4 1:13/2:33/:18/1:29/1:02/:34/:28
rd5 1:18/3:27/:18/1:59/1:03/:54/:22

Much happier with my HSPU's today. Left shoulder is feeling much better (it's about time after almost 2 years.) Thrusters broken (5,2/4,3/3,4/4,3/4,3) absolutely brutal. Dl's all unbroken. Forgot how to do KTE's without swinging on the first round. KB swings felt really good.

Comment #59 - Posted by: Jim D. 49/m/165/5'11" at September 11, 2010 9:14 AM

115# Thruster


Comment #60 - Posted by: thetimmy at September 11, 2010 9:14 AM


Remember it's not about you.

Comment #61 - Posted by: Steve M/28/5'6''/172 at September 11, 2010 9:25 AM

My heart is always heavy on September 11.

We will all most likely remember where we were and what we were doing on that tragic morning.

To those that lost their lives~ fly free. You are safe.

To those that lost family and/or friends-consider yourself hugged today from CT.

Comment #62 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 11, 2010 9:26 AM



this hurt
sub'd 95# thrusters and 205 deadlifts

9/11 We will always remember RIP

Comment #63 - Posted by: pino at September 11, 2010 9:33 AM

My 25th officially logged WOD:

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Scaled as:

5 rounds for time of:
7 Handstand push-ups (head off AbMat)
7 Wall Ball Shots, 20lb Ball/10' Target
7 Knees to elbows
50lb DB (100lbs) Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 45lb
7 Pull-ups

Finished in: 27:24

- HR Avg 159 (means I prob should have worked harder)
- Did workout at home so had to go light on deadlift (prob a good idea as my back is still fried from when I did Linda a couple days ago)
- Really wanted to try out my new DynaMax ball, so subbed wall balls for Thrusters (otherwise would have done 40lb db thrusters)
- Pullups were half-kipping, half-dead hang. Since bar is so low, it's tough to get a rhythm going on the kip.

Comment #64 - Posted by: hypnotodd m/36/5'8"/158 at September 11, 2010 9:44 AM

cfwu(1 round only)

used 70# DB for KB, otherwise as rx'd


time from 5-30-10 45'55"

Comment #65 - Posted by: Tim 33/5' 10/ 165 at September 11, 2010 9:47 AM

26:03 rx'd (26:01 last time)


hit a wall on rnd 5 thrusters.

very hard WOD, RIP.


Comment #66 - Posted by: brian p m/33/5'8-1/2"/168 at September 11, 2010 10:00 AM

#16 texinma has come out of the filter and is worth a read.

Thank you.

Comment #67 - Posted by: bingo at September 11, 2010 10:00 AM

five rounds
forgot water and ipod and chalk
get er next time

Comment #68 - Posted by: charbs m/25/190 at September 11, 2010 10:01 AM

2010-09-11: 37:34@3:26,4:27,5:11,6:05,6:15,6:10,5:56. Subj 95# thrusters.
2010-05-31: 47:13@4:13,6:07,6:31,7:07,7:31,7:20,7:20. Sub 95# thrusters.

Comment #69 - Posted by: gs at September 11, 2010 10:01 AM

Time: 31:12

Comment #70 - Posted by: Josh N M/27/5'9''/150 at September 11, 2010 10:09 AM

Is Crossfit unsafe? As compared to what, not being physically competent in a combat environment?

Will a Marine or soldier who lacks the discipline to maintain a physical capacity to handle the rigors of high intensity exercise methodology be at a higher risk for acute injury or possibly even systemic failure? The answer is yes, but it is an unreliable question.

The question that needs to be answered is; to what degree are we risking the safety of our combat troops by deploying them with a contingent that can’t be relied upon to make it through a twenty minute workout because of a lack of acclimation and physical capacity.

The question should not be can our Marines handle the rigors of Crossfit, but rather, should those who cannot handle the rigors of Crossfit be our Marines?!

Comment #71 - Posted by: SemperMagnaFi at September 11, 2010 10:15 AM

@ jimmyjohnstuck #57

What an ignorant statement about a workout inspired by men who sacrificed their lives for millions they never met. You are classless and not worthy of what you have been offered for free.

Comment #72 - Posted by: SemperMagnaFi at September 11, 2010 10:27 AM

yesterday's Helton, with 35# dumbbells.
57:41 Nearly a DNF but finished it.
Wrote this on Sep 12 2001:

Comment #73 - Posted by: Jim S. at September 11, 2010 10:34 AM

Rx'd 29:51
Tough WOD! Great WOD for 9/11!
Fit Bodies CrossFit

Comment #74 - Posted by: Tom at September 11, 2010 10:47 AM

p90x is labeled high intensity? That just discredits this article completely.

Comment #75 - Posted by: richard at September 11, 2010 10:55 AM

27:15 as rx'd
115 thruster/225 dead lift rest as prescribed...great 9/11 wod...peace

Comment #76 - Posted by: Bill Stout at September 11, 2010 11:18 AM

#77, You're an ignorant man. If you truly think our government would kill 3,000 of it's own citizens to have an excuse to go to war, maybe you should leave and find a new country to call home.

Comment #77 - Posted by: Eric -- CF'n in my garage at September 11, 2010 11:22 AM

As rx'd 22:59

Just a little under 2:00 PR


Comment #78 - Posted by: Jamo at September 11, 2010 11:31 AM

As Rx'd, 46:20

Comment #79 - Posted by: el Flaco at September 11, 2010 11:44 AM

Five rounds for time of:
7 Handstand progressions
95 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

tt = 44:06

Comment #80 - Posted by: fitz997 at September 11, 2010 11:51 AM

WOD - 52:05

Comment #81 - Posted by: SDH M/24/6'2"/205 at September 11, 2010 11:57 AM

4 rds 23:45

Comment #82 - Posted by: B-Mo M/6'/202/33 at September 11, 2010 11:58 AM

6 rounds

45# DB Thrusters
225# DL's
1.5 pood KB swings


Comment #83 - Posted by: texinma at September 11, 2010 12:22 PM

HSPU=feet elevated on bench
*round 3, did all seven pullups unbroken.

Comment #84 - Posted by: Heather Szabo at September 11, 2010 12:22 PM


Almost a 20 Minute PR

ON 30 MAY 2010 TIME WAS 59:46 AS RX'D

Today 11 SEP 2010 - 40:36 AS RX'D (PR)

Also another PR for the Thrusters unbroken 7 X 7, 135 LB thrusters unbroken. Burpees and HSPU were not unbroken, everything else unbroken, I was resting following whatever 7 exercises I was done with, never rested during any of the exercises. Nice WOD.



Comment #85 - Posted by: SANTI at September 11, 2010 12:34 PM


still avoiding pressing over my head or hanging from anything so I changed a bunch of exercises but kept it challenging to honour the seven.

7 rounds of:

7 ring dips
7 power cleans 135#
7 GHD situps
7 deadlifts 185#
7 burpees
7 USSR kettlebell swings 2 pood
7 ring rows

time: 43:43

I am tired and will enjoy taking tomorrow off.

Comment #86 - Posted by: JuliePlatt at September 11, 2010 12:34 PM

115 thrusters
the rest rx

Comment #87 - Posted by: Felic Charette at September 11, 2010 12:36 PM

DL- 185lbs rds 1-3, 155lbs rds 4-7, may have done 185lbs for 4 rds.
KBS- 50lb db (all unbroken)
HSPUs- head to plate and mat, touched head to mat with the exception of 2 or 3, used legs on wall, depth MUCH better than when I did this in May.
last time 61:27,

today 53:44 (PR) :)

Tough- Ideal wod for 9/11

Comment #88 - Posted by: brittk at September 11, 2010 12:40 PM

Jimmyjohnstuck - you said it, you are an idiot and you don't get it
#77, Rick - you are a fool - guess you never heard of Al-Qaeda.

9-11; Like many, my emotions are always right at the surface today. I used to work in #2 WTC, and I knew people who were killed and families who were ruined. I was so lucky I went home to my family that day - I cannot believe 9 years has passed. The whole thing was and still is surreal. Please let's all pray for them. Everyone who died (well almost everyone) and their families, who had to somehow gather strength and move on with this life, are heros and deserve our respect and prayers. So, today is a day of reflection.

I did "Sevin" in honor of the dead and the families of all who died on 9/11/01:

7 Rounds for time (had to modify a bit)

7 Thrusters - 115# three rds - then dropped to 95#
7 Knees to elbows
7 Deadlifts - 205# four rds - then dropped to 185#
7 Burpees (you know it's tough when burpees feel like a break)
7 40# KB swing
7 Pullups (mostly unbroken)

43:18 - wow that made me want to visit pukie! On 5/30 only could do 6 rounds and lighter weight (around 37 min) so happy with my improvement

Comment #89 - Posted by: Tom O - 49/6'/165 at September 11, 2010 12:40 PM

sub 70# dumbbell for Kettlebell.
Thrusters: 135# for 2 rounds
Round 3: 2 reps at 135, then the rest 95#

4 rounds total

Comment #90 - Posted by: DajM M-32/5'7"/156 at September 11, 2010 1:02 PM

Sat afternoon in group at crossfit.
5 rounds. 95 pound thrusters 185 DL. 34:10. Round 1 was 3:30 and it was all downhill after that.

Comment #91 - Posted by: dandny at September 11, 2010 1:27 PM

God Bless America! Thanks to all the first responders and service men and women. I know we are in safe hands with these folks!

Comment #92 - Posted by: Deparko at September 11, 2010 1:30 PM

135 DL
1 pood KB
75 lb thrusters


Comment #93 - Posted by: Annaminh 36/F/120/5'4" at September 11, 2010 1:34 PM

Dan #18 Keep up the good work. Don't worry about the gym "rats" who try to bite at your heels. I've been in your shoes, just finished a WOD and feeling proud of your accomplishment then some negative person comes along and tries to discourage you. I eventually worked out in my own garage. Find a Crossfit affiliate in your area and talk to the gym owner offer to help out with the cleaning or something in trade for discounted membership...Good luck!

Comment #94 - Posted by: Fernando Montoya at September 11, 2010 1:38 PM

That packed a punch - quite the way to memorialize 9/11.

55:39, staggering pretty drunkenly through the final round; the victory was in finishing it as prescribed.

Comment #95 - Posted by: TRN III at September 11, 2010 1:45 PM

Rx'd 41:54 subbed toes to bar.

Comment #96 - Posted by: Josiah Ertz at September 11, 2010 1:48 PM


As Rx'd.

Comment #97 - Posted by: Alan at September 11, 2010 1:49 PM

225# deads,95# thrusters,assisted hspu's,45lb KB,and got kicked out of my gym for not wearing shoes.49:00

Comment #98 - Posted by: Libbie at September 11, 2010 1:49 PM

35:08. 95. 205, 1.5 pood.

Comment #99 - Posted by: sbennett at September 11, 2010 1:50 PM


Scaled to 95lb thrusters and 205lb DL


This is a crushing WOD, as it should be.

Comment #100 - Posted by: Mayhem at September 11, 2010 1:55 PM

SUB 95# th
SUB 185# dl
SUB 35# kb
SUB 90# pd

previous 48:16

Comment #101 - Posted by: Ticotexas M/40/69/150 at September 11, 2010 2:00 PM

7 rounds:
7 HSPU assisted
7 Thrusters - 65#
7 K2E
7 RDL - 70#
7 Burpees
7 DB swings - 30#
7 Pullups w/ a band


Comment #102 - Posted by: AVL f/26/125/5'9" at September 11, 2010 2:31 PM

had to stop in middle of 6th round as i ripped half of my palm off. i know, i'm a candy but i'm also a doctor and don't want an even larger open wound on my hand around patients. took me 40 min and change with shoulder press subbed for hspu's and everything else as rx'd. did linda earlier this week as rx'd and the this was twice as hard.

Comment #103 - Posted by: Rob V. at September 11, 2010 2:45 PM

1/2 intensity week continues (through Sunday 9/12)

5 rft:
7 pushups
7 95# push press
7 Abmat situps
7 DL 225#
7 burpees
7 KB swings 1.5 pd
7 strict pullups


@Jimmyjohnstruck around #57: you're only competing against yourself, brother. Everything else is just window-dressing.

Comment #104 - Posted by: Benny M/41/74"/225 at September 11, 2010 3:10 PM

My response to the email address provided by the Military Times:

I am a Coast Guard officer and certified CrossFit trainer at USCG HQ in DC. I have been practicing the CrossFit methodology for over 5 years and I have been instructing for over 3 years. I have personally never seen any injuries resulting from CrossFit training, including rhabdomyolysis. I have trained the very unfit and the very fit. When properly performed, much like any exercise regimen, CrossFit is very safe - how can squats be unsafe?

I would like to see a study comparing the injury rates of sports played for physical training (basketball, ultimate frisbee, soccer, flag footbal etc) and high intensity training. My guess is that the rate of injury is much higher in the "safe" sports. CrossFit can be very simple or very complicated. Olympic lifts performed at high intensity and high repetitions can be dangerous when performed without any education, supervision or practice, much like many other activities.

If people are getting hurt performing Crossfit it is because they are undereducated, not paying attention to proper form, their trainers are not good or not trained and certified by CrossFit HQ. It would come at no surprise that some members of the military overextend themselves, do more than their capable of or pretend to know more about high intensity training than they actually do. The safest workout routine is the one that is performed in the comfort of a chair in front of the TV and we all know how effective that is. Shooting weapons can be dangerous so we train it. CrossFit is no different - education and knowledge is key.

I have seen lives changed by CrossFit and the risk to injury is very low when compared to the gain that CrossFit offers.

LCDR Chris Bonner

Comment #105 - Posted by: ChrisB at September 11, 2010 3:18 PM


Comment #106 - Posted by: cnc at September 11, 2010 3:36 PM

22:57 as RX', not an easy on for sure!

Comment #107 - Posted by: Joshua roberts at September 11, 2010 3:41 PM

as rx'd

Comment #108 - Posted by: Skinner Myers at September 11, 2010 3:44 PM


as rx'd
135# thrusters killed me after round 3....time was good up to that point, great wod!

Comment #109 - Posted by: JimL at September 11, 2010 3:46 PM


110 lb thrusters
205 lb deadlift


Very tough, gassed after round 2 and struggled through to the finish. Thrusters were brutal

Comment #110 - Posted by: matt m at September 11, 2010 4:03 PM

40:42 HSPUs were not full ROM

Comment #111 - Posted by: greg 6'3"/214/38 at September 11, 2010 4:24 PM

135 lbs dl, 75 lbs thrusters, 50 lbs for kbell (all unbroken)...finished

No PR today; first time doing hspu and pullups without assistance so took longer than last time.

Proud to be an American.

Comment #112 - Posted by: Thinlizzie at September 11, 2010 4:57 PM


Comment #113 - Posted by: cody h at September 11, 2010 5:11 PM

54:05 RX'd

Comment #114 - Posted by: Greg Knight at September 11, 2010 5:22 PM

This was Posted by lauren at May 30, 2010 5:00 PM

"A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46."

Not to take away from remembering and honoring the tragic events on 9/11...

Comment #115 - Posted by: dingrr 51/m/165 at September 11, 2010 5:30 PM


As Rx: 69:18

Holy first time doing this and only my 2nd WOD after a 4 or so week forced break. This last came up during Dirty South Regionals so I had the privilege of missing those thrusters then. Glad to have done it though!

Comment #116 - Posted by: Scott G at September 11, 2010 5:36 PM

cfwu x 1

Scaled to pack

Deadlift 225
Jumping pull ups
progression handstand push ups

Time: 31:37


Comment #117 - Posted by: Doug 6'6"/260/39 at September 11, 2010 6:01 PM


W/U: jump rope, 100 single-unders + 50 double-unders; butterfly kip pull-up work; 1 rep of today's WOD.

As Rx: 33:40.

C/D: mWOD.

Off PR by 1:07. Like last time, I started this feeling a bit worn out. All sets un-broken. So next time I need to reduce rest time between exercises. Got to do this one with my wife, which made it a lot more fun.

Comment #118 - Posted by: rjf (Since 07-20-07. WOD no. 863) at September 11, 2010 6:38 PM

as Rx'd I think
Thrusters w 135
Didn't have a 1.5 Pood KB so used 2 - #35
DL 245
Pullups, Burpees, Knees to elbows & Handstand pushups...

Comment #119 - Posted by: James Francis at September 11, 2010 6:38 PM

as rx'd:


Comment #120 - Posted by: Ken Mitchell at September 11, 2010 6:51 PM

41 min. 59 sec.

Comment #121 - Posted by: sean peters at September 11, 2010 6:53 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 95lbs x 5 115lbs x 3
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2
Kettlebell swing 16kg x 5-5 24kg x 5 32kg x 3

HSPU with feet on rack assist
115lb thrusters
Foam roll after

Comment #122 - Posted by: Sesoku at September 11, 2010 6:59 PM

as rxd but had to switch weights out between thrusters and deads, wasted about 5 min in total


Comment #123 - Posted by: troy at September 11, 2010 7:00 PM

47:35, Subbed to 115# Thrusters after 3rd Rnd, HSPU crushed me

Comment #124 - Posted by: Connor Healy at September 11, 2010 7:05 PM

Rx'd 44:56

Comment #125 - Posted by: Gabriel Wright at September 11, 2010 7:16 PM


All kinds of scaling
115 lb thrusters
assisted HSPU
50 lb DB for KB


Comment #126 - Posted by: medic8 at September 11, 2010 7:21 PM

only 3 rounds today
-subbed 135# strict shoulder press for hspu's
-all other exercises as rx'd
- had no gas after i ran 20.22 miles this morning in 2h 55min

Comment #127 - Posted by: mike/40/6'3"/210 at September 11, 2010 7:48 PM


First time


Comment #128 - Posted by: Msobremesana at September 11, 2010 7:50 PM

strange HQ made no mention of 9-11 in today's post. What's up with that?

Comment #129 - Posted by: patrick at September 11, 2010 8:24 PM

my comments were meant to be directed towards the proprietors and not anyone else. in retrospect it was poorly constructed. i apologize that it came off as inappropriate. i just do not understand the significance of posting the results of crossfit "legends" if the scalings are so varied. that's what i should've said.

Comment #130 - Posted by: jimmyjohnstuck at September 11, 2010 9:21 PM

Did the 343 - posted @

Comment #131 - Posted by: Mad Max at September 11, 2010 10:19 PM


This is embarrassing, but also this is the location for my WOD journaling. So, here goes:

3 Rounds (1.5pd KB) in 20:00. DNF

Something was not right with me on this WOD. Maybe the travel/sleep catching up. Haven't felt this way during a WOD that I can recall. Everything was slow-motion and I was sweating profusely (different than the normal heavy sweating) for quite a while after I stopped.

Comment #132 - Posted by: Dan D. at September 11, 2010 10:49 PM


Comment #133 - Posted by: taylor at September 11, 2010 11:13 PM

I am at a hotel with a not so good gym so could do only 6 rounds in 30 mins (as the gym had no water!)
hspu was sub'd with dumbbell presses
thrusters with 45lbs
DL with 80lbs
pullups were strict as I don't know kipping yet

Overall I am quite happy with what I could do, as I am newbie :-)

Comment #134 - Posted by: jatin at September 11, 2010 11:45 PM

I've been out for 3 months and this has been my 3rd straight cycle since being out. With that being said, I've been embarrassed to post main site my times but seeing how there were so few comments, I decided to do so.

"The Seven"

By 2nd round I realized that my body wouldn't be able to hold my HSPUs up for that long so I subbed for knees on bench

On the 4th round, my body froze in fear. I think it was a warning sign my body was giving me to put some weight down so I brought down the weight to 115 on the thrusters and then the DB for the KB swings from 75 to 50. It was still tough but bearable.

My Time: 1 hr 20 min



Comment #135 - Posted by: Daniel Krull AKA "Franiel" at September 12, 2010 1:04 AM

TM - 223

Krak (M/25/174lbs - 69")

As Rx'd 22:49

Damn those thrusters start to hurt after the 4th round...

Comment #136 - Posted by: Brandon at September 12, 2010 4:54 AM


Time: 38 and change--with 135 deadlift (recovering back injury).

The thrusters were tough for me. When I started to feel like I couldn't complete them, I thought about all the American Badasses who ran back into the towers to save lives, and that charged me up.

To all of you serving at home, and abroad, thank you!

Comment #137 - Posted by: Brendon at September 12, 2010 4:58 AM

Scaled 'The Seven'

3 rounds for time of:
10sec Handstand, 7 95# Thrusters
7 Knees to Elbows, 7 185# Dead Lift
7 Burpees, 7 35# Kettlebell Swing
7 Chin-ups

21:21 min.


Comment #138 - Posted by: CER at September 12, 2010 5:11 AM

75 mins as rx'd
first 4 rounds 30 mins
last three i ran out
of gas.this is the only workout
that really kills me.
44 170 5'8 male.

Comment #139 - Posted by: pete at September 12, 2010 5:30 AM


50# DB Thrusters, 55# DB Swing, rest as Rxd

Comment #140 - Posted by: Scott S. - IL at September 12, 2010 5:42 AM

"The Seven"
Scaled to 5 RFT
7 hspu
115# thruster 7 reps
7 knees to elbows
245# dead lift 7 reps
7 burbees
65# dumb bell swing 7 reps
7 pull ups


Comment #141 - Posted by: tdhalls at September 12, 2010 6:00 AM


Made it through just 4 rounds before I had to pick up the wee son for a splash in the pool.

28 minutes - a slower pace than I was on the last time I finished this wod.

More better faster

Comment #142 - Posted by: Marty at September 12, 2010 7:06 AM

Subbed 95#Thruster & 205#DL;

38:38- Probably the most exhausting WOD ever. Made all 7 rds, but easily could have quit at the 5th rd.

Semper FI!

Comment #143 - Posted by: WalkerB at September 12, 2010 8:34 AM

45 flat as Rx'd


Comment #144 - Posted by: steve perry at September 12, 2010 8:35 AM

Rx. 39:15

Comment #145 - Posted by: JohnnyA M/40/190/5'7 at September 12, 2010 9:12 AM

5 Rounds


Comment #146 - Posted by: Shawn B. M - 38 - 152# - 5'9" at September 12, 2010 9:15 AM

Rom issues on hspus used 50lb db for swings heavist I have. the rest as rxed

37:25 pr

Comment #147 - Posted by: Kevin McClellan 49/M/195 at September 12, 2010 9:37 AM

53:49 (Scaled with 75# Thruster, 130# Deadlift, and 1 pood Kettlebell)

Comment #148 - Posted by: bschultz at September 12, 2010 9:56 AM

Some serious subbing going on, but got through it:

Seven rounds for time of:
7 Handstand push-ups with foam roll under head
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44 lbs
7 Pull-ups


Comment #149 - Posted by: Garth M/28/6'2"/185lbs at September 12, 2010 9:56 AM

This workout is my arch-nemesis...

- 110# Thruster
- 1.5 Pood KBS

Comment #150 - Posted by: Jeremy at September 12, 2010 10:04 AM

42 minutes as RX'd. First time doing. I dry heaved a lil after the last! Damn, are my hands sore this morning. When you weigh 220 or so, pullups really eat up the hands!


Comment #151 - Posted by: Jeremy Drenning at September 12, 2010 11:33 AM

as rx'd

last time: 5 rounds (DNF)

Thrusters really ruined me on this one and I took too long in my transitions.

Comment #152 - Posted by: Magnus 24/5'8"/155 at September 12, 2010 12:26 PM

7 Rounds
7 handstand pushups against wall (standard)
7 95lb thrusters
7 knees to elbows
7 185 lb deadlift
7 burpees
7 1.5 pood kb swings
7 pullups
~43 minutes

Comment #153 - Posted by: Chris B. at September 12, 2010 1:01 PM

As rx'd.


the HSPU and Thrusters ate me up!

Comment #154 - Posted by: Troy Hupp 6'4" 215 at September 12, 2010 2:34 PM


Scaled a bit: 115# thrusters, 225# DL, 1.5pd KB


Comment #155 - Posted by: Chas at September 12, 2010 2:51 PM


scaled: 65#/205#/1.5pd KB


lung searing, though completely satisfying WOD. Awesome that knee to elbows came around soo much better!

Comment #156 - Posted by: Dan in Coatesville, pa at September 12, 2010 3:16 PM


As Rx'd: 49:45

Got distracted for quite a few minutes spotting a guy bench pressing and he was pretty chatty. Probably lost 5 or 6 minutes there. Not as hard of an effort as I wanted to give, not very happy with my time. Last time was scaled on thrusters and was 49:05. Was really wanting a sub-40 but I was just gassed the whole workout. Round 4 I felt like I couldn't breath hard and fast enough. The deads were way easier than last time and overall the workout wasn't as much of a struggle strength wise, so that at least shows some improvement. Only broke a few rounds of thrusters, otherwise everything unbroken.

Comment #157 - Posted by: Jordan D. at September 12, 2010 3:23 PM

Scaled to:
5 rounds w/
95lb thrusters
185lb DL


Comment #158 - Posted by: chavez at September 12, 2010 3:41 PM

rx'd: 40:00

Comment #159 - Posted by: MikeyPaul/m/28/170/5'8" at September 12, 2010 4:02 PM

25:21 Thrusters got me this time. went heavy overhead yesterday...mistake! 26/150/5'6

Comment #160 - Posted by: Louie Martinez at September 12, 2010 4:05 PM

35yom / 190lbs

Puppy/Pack hybrid, four rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 45#
7 Pull-ups


I'm not sure what's going on, but I've been really struggling lately in both my focus and my energy levels. I'm not sure if it's diet-related, but I suspect it is. I am trying to add calories and protein...I hope it helps.

Comment #161 - Posted by: Bphantom at September 12, 2010 4:48 PM

substituted HSPU for 185 behind head push press the rest as RX'd
thrusters and burpees were just killers
little bit late but had a busy weekend. God bless the men and women who have fought and died for this country, and never forget 9/11.

Comment #162 - Posted by: dan at September 12, 2010 5:44 PM

4 rds 7reps 25 mins
forgot hstdpu, used 28kg kb

Comment #163 - Posted by: johnmc at September 12, 2010 7:08 PM


40:12 as rx'd

killer workout after a lax game in the rain

Comment #164 - Posted by: Brett Lewy at September 12, 2010 8:32 PM


Thrusters killed me (2 rds @ 135, 5 rds @ 115)

Comment #165 - Posted by: Anthony (27/M/5'11"/165) at September 12, 2010 8:54 PM


"Seven" scaled to my level of fitness
7 regular push ups
7 65# thrusters
7 knees to elbows
7 185# DL
7 Burpees
7 50# DB swings
7 deadhang pull ups

57 min

That was not a favorite of mine...pretty rough the entire way!

Comment #166 - Posted by: Bill Gibson at September 12, 2010 9:36 PM

5 rounds in 35 mins. 105lb thruster, 155lb DL, 60lb KB swing. Had to change weight on bar everytime between thrusters and DL.

Comment #167 - Posted by: MJS at September 12, 2010 10:31 PM

HSPU done to negative failures. Thrusters scaled to 115. 51:43. Was asked by a heavy set USN O-6 to stop dropping weights b/c she had a headache!? Classic.

Comment #168 - Posted by: Xman at September 13, 2010 1:35 AM

HOLY *^*( thats all i can say about this workout.
took 60 sec rest after finishing all 7's. had to scale down
7thruster 45lb
7 k2e
7 dl 115
7 burpees
7 kb swings 30lb
7 jumping pull ups
was wiped out and sick rest of day. came close to puking

Comment #169 - Posted by: angie at September 13, 2010 3:17 AM

7 rounds:

7 HSPU variations
7 reps 85 lbs thrusters
7 knee to elbows
7 reps 179 lbs deadlifts (PR for any deadlifts)
7 Burpees
7 reps 18kg dumbell swings
7 pullups

Total Time: 37 mins 44 secs

This is what I wrote after I did this last time, when my time was 49: 01:
"Pumped to go under 50 mins, pumped to complete the whole circuit, pumped that I even did ONE knee to elbow, let alone 49.

Go Crossfit!"

Went even faster, with more weight (I had to use every weight I owned), and this time I'm unhappy with my time ... should have, could have, gone faster.

Comment #170 - Posted by: Perry Cox at September 13, 2010 3:21 AM

Rx'd 29:23

Comment #171 - Posted by: amped 36/M/195/6' at September 13, 2010 3:57 AM


100 kg dl
50 kg thrusters
subbed 20 kg(heaviest available) KBS (10 reps rather than 7)

Comment #172 - Posted by: Mik at September 13, 2010 4:03 AM

22/m/5'11/ 184

AS RX'D 50:14


Comment #173 - Posted by: NATE HOILAND at September 13, 2010 4:44 AM

5 rounds for time of:
7 simth 3rd peg push-ups
37.5 pound Thruster, 7 reps
7 Knees towards elbows
65 pound Deadlift, 7 reps
7 Burpees w/ kneeling pushups
7 Kettlebell swings, 20#
7 jumping smith Pull-ups 10th peg


Comment #174 - Posted by: Bells 6'1"/190/37 at September 13, 2010 6:16 AM

5 rounds

7 95# Thrusters
7 Sit Ups
7 40# Kettles
7 Pull Ups
7 95# Hang Cleans
12:01 Good Workout

Comment #175 - Posted by: dyagg at September 13, 2010 7:23 AM

CFWU x 3

#95 thruster, #205 on DL and stopped at 5 rounds-gassed


Comment #176 - Posted by: F15E_WSO/48/6'/180 at September 13, 2010 7:58 AM

Paul: 34:00
Gunnar: 34:43
Harold: 35:31
Jen: 49:59
Eric: 53:52 (assisted Handstand pushups after round 3?)
Chris: 63:24 (assist handstand, 115# thruster, 185 deadlift?)
Kristen: 40:33 (6 rounds, 65# thruster, pus and hspu modified)

Derek: 5 rounds ?

Ryan: 5 rounds?

Comment #177 - Posted by: jenniferg at September 13, 2010 8:45 AM

Late entry make-up on 9/13:


Scaled Thrusters to 115# and KB to 1.5 pood.

Heavy Thrusters just kick me little arse!

Comment #178 - Posted by: james.patrick [M/48/66"/135] at September 13, 2010 8:59 AM

115 lbs thrusters, 205 DL

Mike G., Progenex uses whey protien from cow milk.
That means you do use dairy in your post workout shake.

Comment #179 - Posted by: Stubs at September 13, 2010 9:56 AM

4 rounds for time of:
7 push-ups
55 pound Thruster, 7 reps
7 Knees to elbows
95 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 30#
7 jumping Pull-ups


Comment #180 - Posted by: Dave P at September 13, 2010 10:38 AM

51:01 as Rx'd
Those HSPU and thrusters crushed me at the end

Comment #181 - Posted by: Jette 41/M/5'11"/175 at September 13, 2010 11:07 AM

As Rx'd in 42:30

Comment #182 - Posted by: Rose/M/39/5'10"/170 at September 13, 2010 11:11 AM

In Honor... 1st
Mod and really bummed I couldn't complete 7 rds...
Rd1- 3:35 (1 min rest)
Rd2- 4:55 (1:30 rest)
Rd3- 7:30 (2 rest)
Rd4- 7:02 (2 rest)
Rd5- 6:48 (Pukie knocking hard)
Total: 36:22 (59/72)
Try 35DB/105Thr/235DL/32kgKB and 6 rds.

Comment #183 - Posted by: Phoenix at September 13, 2010 11:14 AM

1 Round:
7 Handstand push-ups (Some were half reps)
115 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

30 mins.

Comment #184 - Posted by: Hao at September 13, 2010 12:07 PM

37:44 rxd. this one destroyed me! I can't believe Kristan Clever did this in 22 min.

Comment #185 - Posted by: James Cebedo at September 13, 2010 3:42 PM

Five rds as Rx'd.


The thrusters buried me. I let myself get dehydrated and came down with a wicked headache at the end of round five. I live to fight another day.

Comment #186 - Posted by: Tim_48_5-11_195 at September 13, 2010 6:41 PM

Got four rounds and things went black for a moment. I know my limit. 23:44

Comment #187 - Posted by: guitarman29 at September 13, 2010 6:53 PM


95 lbs thruster, rest was rx

last time was 43:00 and scaled HSPU and 95 thruster

Comment #188 - Posted by: Raph at September 13, 2010 9:05 PM


HSPU with one abmat for assistance
50# Thruster
115# Deadlift
1pood KB swing

Comment #189 - Posted by: Marie in 29 at September 13, 2010 9:44 PM

Used 95lb for the thruster and 185 for the deadlift.
WOD took over an hour and totaly kicked my ass. Think about a time limit - when you are tired you make form mistakes.
5 sets with the weight above, but back started to tire out and dropped the thruster and deadlift from last two sets.
thruster form needs work - go lighter on the weight until form is right. Deadlift was the heaviest I've ever lifted with that lift. Fun, but too heavy and i paid for it that night and today. Check form - back on heels head up, go down to the bar - not bend over it. HSPU's were the best yet.

Comment #190 - Posted by: Matt Garside at September 14, 2010 1:23 AM

That's right up there with "Murph" and "Helton" for being the most painful Hero WOD.

With 100lb sandbag for the Thrusters and 180lb for the deadlifts. Otherwise as RX'd.

Round 6 and 7 were....... interesting.



Comment #191 - Posted by: Matt Mitchell at September 14, 2010 1:49 AM

5 rds

95# Thruster
185# DL
50# DB Swing


Comment #192 - Posted by: KOA2 at September 14, 2010 4:39 AM


7 275 squat
7 k2e
7 245 dl
7 burpees
7 kb swings
7 pu

Comment #193 - Posted by: gian at September 14, 2010 5:56 AM

R.I.P. Jennifer Lynne Matthews, Scott Michael Roberson, Harold E. Brown Jr., Darren LaBonte, Elizabeth Hanson, and security contractors Jeremy Jason Wise and Dane Clark Paresi.

Had to scale this one.

5 rounds
20-30sec Handstand holds
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups


Comment #194 - Posted by: D Craig at September 14, 2010 5:56 AM

5 rounds for time of:
7 Handstand push-ups(feet on 36" box last)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 70#
7 Pull-ups

31:08(21:something last for 4 rounds)

Comment #195 - Posted by: Bells 37/190 at September 14, 2010 6:05 AM



Comment #196 - Posted by: RichJ at September 14, 2010 7:43 AM

47 mins (used 75lb DB for KB swings)

Comment #197 - Posted by: dsm19 / 31 / 6'0 / 210 at September 14, 2010 8:12 AM

Beaten by the WOD -

5 rounds with tweaks (band assisted HSPU, 115 Thruster, 205 DL, 1.5 Pd KB)

After round 5 my inner voice said "don't sit down" my body wouldn't listen. One quick rest and then up (ha! - no such luck). CrossFit Lesson #4080 - Don't stop.

~ 97 minutes (looking after 3 kids at the same time)

I can't wait to master this one.


Comment #198 - Posted by: Collard at September 14, 2010 8:19 AM

41:03 Rx'd.. heavy thrusters were zero fun

Comment #199 - Posted by: Brittany Mck at September 14, 2010 8:32 AM


135lb Thrusters owned me

Comment #200 - Posted by: Wayne at September 14, 2010 9:43 AM

Scaled to 5 rounds. Time=36:17. Heavy thrusters really take it out of me.

Comment #201 - Posted by: Michael m/47/5'9"/175/MI survivor at September 14, 2010 10:58 AM

31 yom, 190 lbs


only got through 6 rounds, and dropped thrusters to 115 after the first round

Comment #202 - Posted by: Jeff Weltmer at September 14, 2010 11:50 AM

7x4 sets:

225lb DL, 115lb Thruster, 26lb Kettlebell


Comment #203 - Posted by: Ukkrew at September 14, 2010 12:31 PM

Rx'd - 34:57
Kicked my butt!!!

Comment #204 - Posted by: nuno at September 14, 2010 4:00 PM


115lbs for thrusters
rest as rx'd

Comment #205 - Posted by: Brandon Burritt at September 14, 2010 4:43 PM

as rx'd

Comment #206 - Posted by: Repto M/40/5'11''/220 at September 14, 2010 4:52 PM

48:51... hooked ankles on smith machine to assist HSPU; 115# thrusters; 1.5 pood KB

Comment #207 - Posted by: GU997 M/41/185/5'10" at September 14, 2010 5:14 PM


Comment #208 - Posted by: controlfreak at September 14, 2010 5:54 PM

as rx'd


Comment #209 - Posted by: ferb44 at September 14, 2010 6:00 PM

100lb thruster on fixed/small bar (awkward)
225 lb DL
45lb KB
forgot PUs
CG gym, basketball court

Comment #210 - Posted by: Ajax at September 14, 2010 6:04 PM


Time 38:11pr (scaled thrusters to 115#)

Thats whats up! I DNF last time this WOD came up, but thrusters and HSPU still killed me.


Comment #211 - Posted by: BlackCatX-Fit at September 14, 2010 6:15 PM

"The Seven"

Seven rounds for time of:
7 Handstand push-ups SUB push-ups with legs on bench in piked position
135 pound Thruster, 7 reps SUB 65 pound
7 Knees to elbows
245 pound Deadlift, 7 reps SUB 205 pound
7 Burpees
7 Kettlebell swings, 2 pood SUB 70 pound dumbbell
7 Pull-ups


Compare to 100530

Seven rounds for time of:
7 Handstand push-ups SUB push-ups with legs on bench in piked position
135 pound Thruster, 7 reps SUB 95 pound
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood SUB 70 pound dumbbell
7 Pull-ups


Comment #212 - Posted by: Louis Herrera 51 70" 178 at September 14, 2010 8:24 PM

M/25/158 GregAWU

5 rounds in 30:09

Comment #213 - Posted by: Y. Zhou at September 14, 2010 9:54 PM

3 rounds for time of:
7 smith push-ups 1st peg
45 pound Thruster, 7 reps
7 Knees to elbows
75 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 25
7 smith jumping Pull-ups

21 something

Comment #214 - Posted by: Steve K at September 15, 2010 5:14 AM

4 rounds for time of:
7 smith push-ups 3rd peg
45 pound Thruster, 7 reps
7 Knees to elbows
75 pound Deadlift, 7 reps
7 Burpees on dumbbells
7 Kettlebell swings, 20#
7 jumping smith Pull-ups


Comment #215 - Posted by: Susan M at September 15, 2010 5:15 AM

as rx'd


Comment #216 - Posted by: joecam 36/M/190 at September 15, 2010 5:32 AM

After the first round as RX'ed I went to 115 lb thrusters. Otherwise as RX'ed, in 42:45. Tough one.

Comment #217 - Posted by: Torrey (m/38/185) at September 15, 2010 11:34 AM

June 2010:
5 rounds, scaled the thrusters to 115lbs in 63 minutes.

This Time:
3 rnds in 27:15 Weight not scaled.

Comment #218 - Posted by: Jross (35yom, 175#) at September 15, 2010 3:57 PM

subbed 185 dl
rest as rx'd


rest day needed!

next time scale down 1.5 pd kb swings
looked pretty bad towards the end!

Comment #219 - Posted by: al deezy 33/m/155 at September 15, 2010 4:46 PM

Normally, Porch to Big Dawg. Wasnt feeling it today with the shoulders so scaled and made it "The Fives".

Cash out was making up for the missed 10 reps in every event. The thrusters are the weak link, need to involve legs even more.

Comment #220 - Posted by: caveman at September 15, 2010 5:16 PM

ran 1 mile earlier today

5 rounds for time of:
7 push-ups
7 back squat 115
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1 pood
7 jumping Pull-ups
4:05, 9:28, 14:49, 20:42, 26:01
26:01 final

Having an arm issue which is really bad during thrusters. Even front squat hurts. Back squat OK

Comment #221 - Posted by: slowweak at September 15, 2010 7:21 PM

Did this yesterday but forgot to post...after first rnd switched from full HSPU's to assisted off of a box, used 95 for thrusters, 200 dl's and 1.5 pood finished in 38.20.4. This is a step up from nit completing it last time

Comment #222 - Posted by: Cphil24m/163#/69" at September 15, 2010 9:17 PM

5 rds 41:50
HSPU were toes over bar. KB sub was 70# DB.

Comment #223 - Posted by: Ozzy66/M/5'11"/170 at September 16, 2010 5:24 AM

35.22 Missed PR

Comment #224 - Posted by: Rosy in Atl at September 16, 2010 5:38 AM

KA:26:06 - 20lb thruster, 15lb KB, sub'd press for hand stand push ups 20lbs rest as rx'd

MR: 29:09 - 30lb thruster, 15lb KB, sub'd press for hand stand push ups 35lbs rest as rx'd

NA: 32:45 - 2rds 135lb thruster/rest at 95lb thruster, sub'd press for hspu 90lbs, 1 pood KB rest as rx'd

SR: 34:27 - 30lb thruster, 15lb KB, sub'd press for hand stand push ups 35lbs rest as rx'd

Comment #225 - Posted by: nagui at September 16, 2010 6:23 AM

Rx'd 40:54. Thrusters were the biggest problem for me. 60kg is a heavy thruster for me still!!

Comment #226 - Posted by: Munk at September 16, 2010 7:58 AM


* sub'd 185# DL's

Comment #227 - Posted by: MarcusG 5'9" 170 at September 16, 2010 8:08 AM

Pressed for time so only got through rd 4 using 55# dumbells on the thrusters and 215# on the deads

Comment #228 - Posted by: bill m/51/72"/207 at September 16, 2010 12:42 PM

as Rx'd

I had to wait on this WOD till my 2 pood KB was delivered!

Comment #229 - Posted by: Hossink M/39/5'8"/160 at September 16, 2010 1:14 PM

7 rounds

5 HSPU progressions
95 lb. thruster, 5 reps
5 knees to elbows
185 lb. deadlift, 5 reps
5 burpees
55 lb. DB swing, 5 reps
5 strict pullups


Comment #230 - Posted by: cbecker at September 16, 2010 1:42 PM

First 2 rounds were as rx'd. After that I had to start doing assisted HSPU and dropped the weight on the thrusters to 95 pounds. Even after that, I only did 5 rounds for a whopping time of 37 minutes. Next time I'll scale it down to pack from the get go.

Comment #231 - Posted by: Casey at September 16, 2010 3:26 PM

As Rx'd except the thrusters were with two 1.5 pood kettlebells: 51:30

Comment #232 - Posted by: Dennis M/27/6'0/190 at September 16, 2010 3:48 PM


5 rounds time seven reps with modified HSPU, 115# Thrusters and 185# deadlifts:

Time: 26:20

Comment #233 - Posted by: EREKG at September 17, 2010 9:23 AM

31/m/71"/173#/Anytime Fitness: Enterprise, AL

42:50!!! Big time PR.

Last time: 54:15

Comment #234 - Posted by: Archer6479 at September 17, 2010 11:52 AM

Scaled heavily.
HSPU: x7
THR: 95lb x7
K2E: x7
DL: 180lb x7 (need more plates at home)
BRP: x7
KB: 1 pood x7
PU: x7
7 rounds, 39:06
That was a long, hard slog.

Comment #235 - Posted by: Harpo m/43/5'7"/145lb at September 17, 2010 3:17 PM

5rounds 34:21 Clients arrived in the middle of the 5th round (I was greatful for the excuse)

Comment #236 - Posted by: Allie26.2CF at September 17, 2010 9:42 PM

5 round of

7 Thrusters 50k
7 K2E
10 DL 60k (all the weight i have!)
7 Burpees
7 DB Swings 17k
7 Pullups

Lost a heap of time die to changing plates on the bar.


Great WOD

Comment #237 - Posted by: BarryT at September 18, 2010 6:03 AM

Scaled 95# Thruster, 225# DL, 2pood KBS

Comment #238 - Posted by: RB at September 18, 2010 10:19 AM

M54yo 233

7 HSPU w/band assist
7 Thrusters w/95# bar
7 knees to elbows (First Time!)
7 DL w/ 245#
7 burpees (enough already)
7 2 pood Db swing
7 pullups w/ green band

LOVE It! Brutal Death!

Comment #239 - Posted by: do_b330 at September 18, 2010 11:49 AM

35 yom. 190 lbs

I'm exhausted and sore. These past few days have been brutal!

Used 115 for thrusters.
Paced myself. Can definitely go faster.

Comment #240 - Posted by: kgw at September 18, 2010 12:01 PM

80:32, to pack, assisted HSPU 95 lb thruster, 185 lb DL (1 bar, had to keep switching between using for thrusters and DL, 1 pood KB, poor form w/ 1.5 pood KB, most brutal CF WOD ever done but only 1 to honor 7 fallen heroes

Comment #241 - Posted by: RussA at September 18, 2010 12:19 PM

Grn/blu hspu, blu pull-up, 225 dl, 53# kettlebell, 85#
Totally brutal especially after yesterdays Helton...

Comment #242 - Posted by: Kaiman at September 18, 2010 2:08 PM

64:56 for post 239.....Sorry

Comment #243 - Posted by: do_b330 at September 18, 2010 3:04 PM

As Rx'd.
46:15 (PR)

"Mrs. Wobbly"
Scaled to 75# Thrusters, 135# Deadlift, 1.5 pood KB swings. Rest as Rx'd.
46:22 (PR)

Comment #244 - Posted by: Miyagi 30/m/164.2# at September 18, 2010 6:29 PM

95 lb thruster
185 dl

only did 3 rounds - took 30 minutes

Comment #245 - Posted by: ryan k at September 19, 2010 9:36 AM

Subbed 10 ring pushups for HSPUs, scaled to 121lb thrusters (up 5.5lb from last time), scaled up DLs to 253lb (only had one bar - easier to swap the plates out each round), and subbed 10 1.5p KBS.
Done after the 4x500m row which left me feeling quite nauseous, really had to force myself through this one. Hugely satisfying to finish though.
PR by just over 5 minutes, with more work done.



Comment #246 - Posted by: JonK at September 19, 2010 11:20 AM

Subbed 115 for 135 thrusters

Otherwise as rx'd


This wore ME OUT

Comment #247 - Posted by: Cleveland at September 19, 2010 11:01 PM

CFWU-3. Pushups instead of HSPU 3rd. Superman. Burgener.
Little disapp w/time. Didn't feel like I pushed real hard though. HSPU better when head away from wall but torso in line w/shoulders. Thrusters better when I used back of hip the most. Grip tough on DL, K to E, PU. Burpees, KB not bad just get very winded. One of the few times when chalk would've made a big difference.
5/30: 43:28

Comment #248 - Posted by: jrm at September 20, 2010 6:04 PM

Five rounds for time of:
7 Push ups
7 Kettlebell swings, 16 kg.
7 Knees to elbows
7 deadlifts with 16 kg. kettlebell
7 Burpees
7 Kettlebell swings, 16 kg.
7 Pull-ups

No time. Was helping my lion with his first crossfit workout!

Comment #249 - Posted by: lioness at September 21, 2010 2:55 AM


sub'd 115lb thrusters instead of 135lb

rest as rx'd


Comment #250 - Posted by: Adam Hamm at September 21, 2010 12:05 PM

CFWUx2 plus some light DLs 5x45-5x135-3x225

Matt: 6 rds 50:54 80 lbs thrusters 135 DL?

Comment #251 - Posted by: Doug at September 21, 2010 1:43 PM

7 Handstand push-ups
45kg Thruster, 7 reps
7 Knees to elbows
110 kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 18 kg
7 Pull-ups


Comment #252 - Posted by: befera at September 22, 2010 3:02 AM


last 2 sets I went to 45lb thrusters, 65lb deadlifts, and 1pood KB

Comment #253 - Posted by: JerryM (m/39/6'2"/240) at September 22, 2010 3:39 PM

Subbed Isabelle: 1st time as rx, 6:45, bwt - 145#

Comment #254 - Posted by: Mad Max at September 22, 2010 8:57 PM


Crossfit Team,

Today was another good workout from the main page and scaled for Chad.
Rxd is the first number/is Chad.

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1 pood
7 Pull-ups

We will go AMRAP in 30 min. Had to get back to work, could have been a
killer if we tried to get it all.

Called it at 29:41...
Stats for Matt were as follows:
Avg HR = 68%..low for xfit workout but not when having to lift heavy, and
with having to change the weights each time there was rest involved plus I
could only get 5of 7 in a row for cleans and DL.
Cal = 505. Recovery: 168-101= 67.
Lap time/HR%: 4.05 65%, 6.24 68%, 7.20 69%, 7.59 67%, part of Lap 5 5.51
Matt finished with 4 rnds plus through KTE. Chad with 4 rnds plus through
Chad scaled thruster to no weight after 3 rnd, twinge in the legs, good

All in all a good workout that was heavy for me, but I need to get better at
these since I have not done much heavy lifting over the past two months, and
so it goes.
Great job Chad pushing through and moving forward.

Tomorrow the crossfit workout will be the USMC fitness test with USMC folks
at the soccer field at 1400...

800m move to contact. Rest. 3:20 is the goal for me.
30 pound ammo can lift above your head....count reps, rest. Goal is 80.
Then some low crawl, man carry, ammo can carry something... which should
take about 3-4 min..

Last time>>>>>>>>Comment #347 - Posted by: Matt A at June 8, 2010 6:05 PM

weak effot not worth of a hero wod... did three rounds and called it good. Not focused enough, worried about packout, loadout, move out etc...
Oh well
1st rnd 4.05
2nd rnd 7.25
3rd rnd 6.35

back to work.

Comment #255 - Posted by: Matt A at September 23, 2010 4:33 AM

as rxd minus 1.5 pood KB swing. Last time I scaled weight majorly, so this was an improvement even though time was more.


this one still holds true as the toughest WOD for me. The DL & Thrusters just suck the energy right out of me, and my grip falls to at a time on the DL last two rounds.

Comment #256 - Posted by: schinizel/m/32/5'8/150 at September 26, 2010 1:46 PM

95# pp
95# thruster
40# kb

4rds - 18:18

Comment #257 - Posted by: bookworm at September 27, 2010 4:34 AM

scaled thrusters to 95 and dl's to 185

total ass kicker

TIME - 54:05

Comment #258 - Posted by: smithwick's at September 27, 2010 4:01 PM

scaled to 5 rds: 23:18

Comment #259 - Posted by: MoGreene at September 27, 2010 6:11 PM

this one sucked as most of the WOD's but so glad I did it. time RX'd 37:04

Comment #260 - Posted by: sethjitsu at September 28, 2010 9:45 AM

3 rounds of:
15 C&J @ 125#
15 pushups, games style

Comment #261 - Posted by: Mad Max at September 29, 2010 5:05 PM

7 rounds:
7 handstand pushup (7)(7)(3,4)(3,4)(3,4)(3,2,2)(3,4)
7 135lb thruster (4,3)(4,3)(4,3)(4,3)(7)(4,3)(4,3)
7 knees to elbows (unbroken)
7 245lb deadlift (unbroken)
7 burpee (unbroken)
7 70lb dumbbell swing (unbroken)
7 kipping pullup (unbroken)

38:54 10/01/2010
31:03 05/31/2010

Comment #262 - Posted by: johnathon in seattle 29/5'8/158 at October 1, 2010 8:28 AM

WILD wod!

My hspu's were head to floor, for thrusters I used a curling bar, 65 pound dumb bell and kipping pull ups.

4 rounds: 23:40.73.

7 rounds is bananas!!!!!!!!

Comment #263 - Posted by: José Riesco III - M/24/5'9"/165 at October 2, 2010 2:17 PM


Subbed 115 lbs thruster, 205 lbs deadlift, 55 lbs kb.

Only did 5 rounds. Ran out of time.

Time: 38:48

Comment #264 - Posted by: Antun Karlovac at October 6, 2010 10:44 PM


Comment #265 - Posted by: TROY at October 26, 2010 8:59 AM

45# DB OHP for HSPU
115# thruster
215# Deadlift
45# DB Swing
Kipping pull-ups
Rest as Rx (not that much is left)

4 Rounds: 24:58

Comment #266 - Posted by: Dan M at October 28, 2010 6:27 AM

90 % of pack (subbd k2e & pullups w h pull ups)

7 hspu
90 lb thrusters 7 reps
7 h undrhand pull ups
75 lb db deads 7 reps
7 burpees
7 db swings 60 lbs

3 rnds in 36 min (supposed to do 5 rnds for pack scaling)

Comment #267 - Posted by: joe138 at November 3, 2010 3:34 PM

Scaled by 67%

40 kg thruster
72,5 kg DLs
21 kg Dumbellswings

tt: 34,18

Was sick alot in the past month.

Comment #268 - Posted by: Darius m/22yrs/173cm/77kg at November 4, 2010 5:25 AM

36:31 rx.

Comment #269 - Posted by: hillmanb at November 4, 2010 11:29 AM

3 rnds in 35 min

7 hspu
65lbs thrusters 7 reps
7 knees to elbows
95lbs deads 7 reps
7 burpees
7 pullups

Comment #270 - Posted by: pete99 at November 12, 2010 12:43 PM

23.11.10 - 38:45 - 5 rounds
08.06.10 - 34:13 - 4 rounds

7 HSPU (semi-supported against bar of squat m/c)
7,7,6-1,4-2-1,3-2-1-1 head not to floor yet
40kg thruster (32kg prev)
7 k2e
80kg dl (100kg last)
7 burpees
7 db swings, 35lb (16kg last - incr next)
7 pullups (unbroken)

Comment #271 - Posted by: zenoperegrinus at November 23, 2010 12:09 PM


Got through first round in 4:42. Then hit second round and found my hspu stamina is woeful. Could only do three before I broke. Decided to break WOD and do as many hspus over the next hour as I could instead.

Comment #272 - Posted by: jiggastemple at November 23, 2010 4:23 PM

Did "The Seven" on 1/16/11 as a group workout with some friends.

7 HSPU to abmat
7 Thrusters 115lb
7 K2E
7 Deadlifts 225lb
7 Burpees
7 KB Swings 1.5 pood
7 Pullups

Got 30:12(PR). Got the fast time of our group of 5, felt good to finally beat the guys who regularly turn out faster times than me.

Don't remember what my time was from September, I think around 40 min scaled to a lighter weight.

Comment #273 - Posted by: Sheldon N (M/33/6'/183) at January 16, 2011 5:55 PM

Did this WOD on 1/16/11 with a group of 5 friends.

7 HSPU to abmat
7 Thrusters 115lb
7 K2E
7 Deadlift 225lb
7 Burpees
7 KB Swings 1.5 pood
7 Pullups

Seven rounds in 30:12, (PR). Got the best time of all 5 of us, felt good to beat some of the guys who normally kick my butt with their times.

I think the last time I did this in September I was around 40 min at lighter weight.

Comment #274 - Posted by: Sheldon N (M/33/6'/183) at January 16, 2011 7:52 PM

Was determined to finish.
Only was able to do 5 rnds cause of time restrictions.
Time: 29:41
Did 245 lb dl
95 bl thruster
1.5 pood KB (did not have 2 pood)
rest as required.

Last time did not finish due to fail. Much better this time

Comment #275 - Posted by: Chaps at January 19, 2011 7:30 AM

This workout was straight up brutal. Still not use to 135lbs thrusters, but hey who would be use to thrusting almost their bodyweight right? lol

42:25 RX'd

Comment #276 - Posted by: Jason H. 22/M/5'8"/146lbs at June 6, 2012 2:15 PM

31:57 Wow I was taxed at the end of this! Great workout

Comment #277 - Posted by: Hondre McNeil at June 19, 2012 7:19 PM

20.45 @ rxd's

Comment #278 - Posted by: Liam Hogan at September 10, 2012 11:52 PM

43:53 rx'd.

Comment #279 - Posted by: Jeff A. at September 11, 2012 11:04 AM


7 pushups instead of handstand push ups
85# thruster
185# dead lift
55# kettleball swing

57:50. Need to pace a little better maybe. But mostly adjusting to Crossfit; this is only my 5th day of crossfit

Comment #280 - Posted by: Clarence at September 11, 2012 8:21 PM

This was an awesome workout, about killed me but def worth it!

Female, 5'9", 165lbs

Subbed 65lb overhead press for HSPU
Did 65lb Thrusters
Did 155lb Deadlifts
Band assisted pull-ups

Comment #281 - Posted by: Crystal at September 17, 2012 1:50 PM

4 sets


Comment #282 - Posted by: Ukkrew at October 1, 2012 8:49 AM

3 rounds, 45# thruster, 135# deadlift, 1pood kb

Comment #283 - Posted by: dcyn at March 1, 2013 8:22 AM
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