Thrusters. 135. Again. Is this a permanent mode. It's like your keyboard is stuck on thrusters. Guess I gotta go get it. Crossfit Nation!!!!!!

Isn't this called f*ck you Fran?

30/M/143/5'10

Heavy Fran, YES!

My first ever heavy Fran as RX'd. Bring it coach! Pat Sherwood is my hero.

SANTI

The other day at the gym this guy saw me working out doing Linda. When I was done he said, "I know what you're doing. That Crossfit workout, right?" I said yeah. He said he tried it and it was really tough. he didn't like it. I said "Oh yeah I love it!"

I'm lovin me some Thrusters!!!!!!!!!!!!!!!

I can't keep up with you marathoners or you powerlifters but I can outlift any runner and outrun any lifter. It takes ALOT to gas me now, so I can probably last 3 rounds in MMA too, hmmm... unless you knock me out, but then you're gonna be really tired.

PAT,
You are a good looking man that can lift heavy weights, fast.
CrossFit Nation - that's an inside joke so don't get the wrong idea.

I may be late on this one, but Graham seems like a solid dude.

Still hurting from "The Seven"...Thrusters on this one should be interesting! #3 - Santi: Same Santi from PPCF? Thanks for letting me crash at your affiliate while I was in C-Springs. Had a great time and can't wait to come back to visit again!

man, can't wait for this. not sure i have the overhead strength for the thrusters but i will give it my all tomorrow. but now, it is time to rest and recover.

crossfitter for life

NOOOO!!!
I just made up Fran today....

amundson = beast! unreal. and he doesn't even look taxed at the end.

The Seven was rough!..this is gonna hurt!....but pain is weakness leaving the body right?

"If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale

But where does contentment sit in this?

What gym are these guys playing around in? Trying to plan my next vacation :)

Whats with all the thrusters lately....my lower back is going to explode!

old man

MMA is a totally different sport! Doesn't matter what kind of shape your in, anxiety steps in, especially when your punched in the face!

Jeremy

Andrew,

Yeah it's me; it was nice to have you with us there, what a coincidence that you were talking about "The Seven" while in the Springs and then the WOD was the "The Seven" the day after.

m/45/185

12:24

"The Seven" Rx'ed

1:05:55

Not sure how many of you are familiar with the fires going on in Colorado but they are fierce (http://www.cnn.com/2010/US/09/12/colorado.wildfires/?hpt=T2). Many local personnel and smoke-jumpers are heading into the region. Interestingly, Orchards Athletics, has offered their facilities as a safe haven for evacuees, fire personnel and others. My hat is off to them and their personnel. Let us all think of those risking their lives in the days ahead. Kudos Orchards Athletics!!

By the way, I am going to own this in honor of those serving the fire service!!!

Ah heavy Fran. Hope to slay this beast in 8 mikes or less...

Man this is gonna straight suck after these last 2 days of level one cert.

Level one cert with Todd, Chris, Joe, Nadia and Jesse! What a great experience. I learned so much and cant wait too train others with the crossfit program. Cant thank you guys enough!

Ian

Jeremy,

Joke dude. Lighten up.

I wasn't upset, just saying....lol! Some people don't realize the skill that it takes for certain sports as compared to others.

Great certification with Joe, Todd, Chris, Nadia and Jesse. Thanks CrossFit Lineage for hosting. Everything I wanted and more.

Seriously? Which one of you knuckleheads did the voodoo thruster dance?

Crap, did Fran the other day at 135lbs by accident so I know how this will be.

Thanks for sweating with us in Houston! It was an honor to be at a Level 1 Cert. with such awesome instructors! We had a blast and just want to say "Thanks for everything!" It was awesome! - Randy and Amber Blair

Level 1 Cert over the weekend hosted by CrossFit Brisbane with Matt and the crew. Great weekend of knowledge and all facets of crossfit and who can go past a 'Fran'. Pat you are a freak! Commando, it was great to see you again.
Cheers!

SHERWOOD!!!

hmmm, did fran today. guess that was just greasing the groove for this one...

Skipping this and saving it for later. I've done this in sub-9 two years ago. :)

Thrusters are like the bench press of CrossFit. It seems like we do them twice every week.

If you guy are getting burned out on thrusters, you could always do "Amanda": 9-7-5 for time of Muscle-ups and 135# Squat Snatches.

M/35/5'6/165

20min 100M sprint intervals

As RX'd 9:47

Afghanistan

m/21/5'9'/183

taking a break from sealfit wod's today, did 1rm thruster then this wod

1rm - 255 not a pr :(

as rx, full rom on everything. thrusters unbroken, did chin ups (from videos, looked like the quicker way to do it). each chin up set was broken once or twice, minimal rest though.

5:20

i'll make a video next time i do it, VIDEO OR GTFO right?

is there a Crossfit dictionary?

So happy I was finally able to make it to the Level 1 cert course in Chievres!

Thanks to all of the instructors and to my classmates for making it such an awesome experience!

I rarely comment anymore, Crossfit is so huge now...

(thanks Coach, we still love you even though you are swamped with stuff that has nothing to do with fitness, ha ha ha, did you ever think it would be like this...)

"The Champ" video is excellent, thanks :-), did Sevan do this one, nice work :-)

Have Fun, Train Hard,

Billy

Billy - Likewise my friend. Hope you are well.

We all seem to be so much busier these days.

Props to the FRAT!!!!!

Can I get a Hell Yea for the level 1 cert in Belgium!! Met some old friends made some new ones, had a great time and look forward to many more, if anyone from the class has something going on in their area holla at your boy (marcus.mcclain@us.army.mil), if possible I will be there!! Thanks again everyone for a little bit of pain and whole lotta fun ;)

Thanks to CrossFit Las Vegas for holding an awesome Level 1 cert!!! HQ sent over an amazing cert staff. Thanks to Boz, Khalipa, Miranda, Austin, Rory, and Joe and Zach from CFLV for extending your knowledge with us!!! You all were inspiring to learn from and to watch in action up close during "The Seven"

CF HQ,

You won't post thrusters tomorrow. Your scared.

XXOO

Joe

6:46
Getting over flu

Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Outstanding training in Belgium with Honey Badger intensity.

Man all the rockstars are commenting today :D

Hahaha Joes comment is gold

Peace team smash it :)

Level 1 cert hosted by Crossfit Brisbane. Thank you Matt, Steve, Pat, Zane, Chris, and Tracey. Absolutely loved it guys!! Well done!

Thanks to Chuck and all the great instructors out in Belgium this weekend, man you guys know how to make a broom stick hurt so good. Hell Yeah!

m/37/213/5'11

11 min
*115# Thrusters
*No weight, strict pull-ups

Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
10 pound weighted Pull-ups (15 weighted, 15 non weighted)

tt = 10:58

7:02 as Rx'd (PR)

As rxd
11.16

10:19

as rx'd
19 and change

as rx'd
19 and change

10:14

42/m/176cm/74kg

As rx'd

15:52

Tried 6-5-4, 5-4-3 and 4-3-2 rep rounds but had real trouble with those heavy thrusters in round two and three (failed reps some doubles and singles necessary).

Sorry for double post - time was 10:19- hard to see on bberry-

27/m/5'11"/175
As rx'd
17:54
Dang PU were slow.

as rx'd

7:12

I've got another big "Hell Yeah" for Chuck and the entire level 1 staff in Belgium this last weekend. All-Star!

I want to thank the Coaches, the military personel who made it possible (on many levels), and all of the participants for making it such an enjoyable and educational experience.

Team Banana Hammock forever!

I started the WOD today with the RX'd weight, but it wasn't long before I was down to 50Klg on the Thrusters and 10klg on the pull-ups. Maintained mechanics and range the entire time however.

20:00 total time

M/32/6'0"/175

Ben Swinehart
coachswinehart at gmail dot com

Annaminh:
10 lb vest for pullups
85 lb thrusters

11:52

Taku:
Rx
12:50

First off, I'm not yet up to handling 135lbs thrusters. I'll get there eventually, but definitely not today. Second, my left shoulder is feeling pinched during heavy overhead work so even subbing with 95lb thrusters is probably a bad idea. Third, I just got a shiny new 20lb Dynamax ball and a 20lb SmartVest in the mail the other day and am looking for ways to use them! So here's my plan:

Three rounds, 15-12-and 9 reps, for time of:
20lb Wall Ball Shots (10' Target), double reps (30/24/18), wearing 20lb vest
Weighted Pull-ups wearing 20lb vest

Should still be a tough workout, but hopefully a little more manageable given my shoulder pain.

What say you CrossFit community?

Jeremy,
Agreed!! I have found and firmly believe that Crossfit is a prime exercise philosophy which does exactly what is claimed. Fitness for lifes various activities be they throwing a javalin, throwing a punch at a chin, or throwing a bag of groceries into a trunk.

F/40/5'6"/150

85# thrusters
15# in fanny pack for pull ups

11:48

M/30/173/5'10"

as rx'd

9:03

Always a humbling experience when in the presence of the Crossfit Brisbane trainers, thanks for the opportunity to sit my Level 1 Cert exam.

Thank you.

jeremy 100% right, some
people don't get. i love
crossfit , but it doesn't
mean your invincible.

A huge thanks goes out to CF Lineage for hosting and a wicked big thanks to the Cert Staff for the Level 1 in Edmonton!

Anyone else feel like you are going behind Fran's back with her older sister on this WOD?

It just feels wrong, but you do it anyway...

This is gonna kick my tail, won't have felt this bad since?? oh, that's right, last week...

Not as Rx'd:
135 lb thrusters, 16kg KB pull ups. Pull ups the major issue. 22:34- did Fran in 5:38 on Saturday. Strangely, thrusters weren't the issue here, though I plodded along; full ROM pull ups were the issue, causing many missed reps. Thanks for exposing another weakness, HQ.

24:41

Pu were the issue. All single sets.

As rx'd

As rx'd:
M/32/181.2lbs/5'7"

Time 12:26.9

M/36/5'11"/175

subbed 110# thrusters and 30# in a backpack for pu's:

18:09

M/42/5'11"/185

15-12-9
115# thrusters
20# weighted pull-ups

11:44

7:58 as Rx´d

hurts.
28:22
Dumbbell in Assault Pack for pull ups.
As Rx'd.
OW
what will tomorrow bring?

80lbs for thrusters, last 9 unbroken :)

used 15lb db for pullups-
did 9 out of each rd weighted, last set all 9, 27-9, finished weighted before doing regular kipping pus, some were not completely over bar.

19:02

20kg KB

17:13

29/6'8"/220

14:23 w 55 kb pu

15-12-9 reps of:
Thrusters, 65# (did 55# for Fran the other day)
Pullups w/ band (was able to do 1 unassisted pullup)

8:08

13:55
w/ 35# vest

1. round as rx'd - 60kg thrusters
2. and 3. round 55kg thrusters.

Weighted PU as rx'd - 20kg.

13:58

Thanks to Pat, Matt, Stefane, Cherie, Joe and Eric for a great Level 1 Cert at CrossFit Champions. This was my 3rd level one, it never sees to amaze me how much I learn at each one. Great cues from the coaches. And glad to get my test out of the way.

Had a great time at my cert at Crossfit Champions. Thanks to all the instructors for sharing their expertise and knowledge. Can't wait to apply what I learned at my box and see the results.

6:41
lighter weight tho... thrusters first round 115lbs, then had to drop down to 85 for remaining two...and 35lb dumbbell for the three rounds

2010-09-13: 9:09. Rnds@3:16,3:26,2:25. Sub 113 thrusters. 1st time, 135 too heavy. I only did 15,12,9 not sure if this was typo.

as rx'd
12:41

as rx'd 6:38

135 for first 5 thrusters then 125
25 pounds for pullups
did not do all reps of thrusters
16 minutes

26/6'5"/258
135lb thruster
body weight Kipling pull ups
7:23

5:41

115lb thrusters
40lb dumbell pullups
8:55
ouch

13:52*

* 2 x 11 kg dumbbells (22 kg, 48.5 pounds) thrusters
unweighted pullups

17:04
The 45# pull-ups killed me.

Male/29yrs/6'0"/171lbs

Heavy Fran
15-12-9 reps for time of:
Thruster, 135lbs
Pull-ups, +45lb Vest

Jacob 5:33(PR)

as rx'd - 8:54

Make-up "The Seven" from 9/11 (had Army Reserves):

41:28

Scaled Thrusters to 115# and KBS to 1.5 pood.

OUCH!

Wore a 28# weight vest throughout the workout.
Started thrusters with 115# but this became unmanageable with a straight back by rep 7. Switched to 95# for the rest of the workout.
Pullups were only with the weight vest but still broken.

11:05.

M/162/5'10/26

Scaled to 12kg kb weighted pullups and 95lb Thrusters

10:29

These thrusters are crushing my will to live!

75 Ilb. thruster
k. pull ups

12:46

13:25 as rx'd

28/f/5'0/115

65lbs Thruster
16lbs Pull up

8:06

As rx'd 18.48 "Human beings will generally exercise power when they can get it, and they will exercise it most undoubtedly in popular governments under pretense of public safety."--Daniel Webster

F/39/128 lbs/5'3"

Heavy Fran (95#, 16# weight vest)
6:28

M/22/174/6'2"

As Rx'd:

12:12

That was sweet. Did a 15 minute post workout sauna session. I love sauna, it makes the fran hurt go away... for a while at least.

m/28/195/5'10

as rx'd
(w/45lb weight belt)

6:44

"Mom to Five"~ super efforts girl! Keep it up. :)

40/m/190
as rx'd

11:36 PR!
3 years ago 12:36

10:30ish as rx'd

15-12-9
95# Thruster
30# Pull-up
12:32
Very similar to my Fran the other day, just added the 30# to the pull-ups. Next Fran will be with less weight and the full 21-15-9 reps.

26/m/5'11"/202ish
12:15 rx'd

Getting ready for DirtyDogDash race in Boyne on Saturday, so modifying WOD's...

CFWU, then 6:50 minute mile at 1% grade, then did WOD timed: 95# thurster, 25# weighted PU in 11:32

m/22/5'10"/170

135lbs lunges instead of thrusters

1st set of pull ups with 45lbs.
last 2 with 25lbs

10:05

11:46 rx

Scaled 115# thrusters and 25# weighted pull ups
Time: 10:48

1st day back from a very long time off. Wanted to ease back into.

23:00

Rx'd but dead hang weighted pull ups. First time with 95lb thruster.

Did a bonus round after wkout was done with "normal" Fran and felt like nothing.

as rx'd: 13:49

PU were the killer.

CFWU x3

19:46
as rxd

probably should have gone a 10-20# lighter on the thrusters. pu were fine.

Carole
F/52/5'6"/133

Made up "The Seven" today, with:

65# thrusters
155# deadlift
1 pood
hspu to a pad

31:02

Just came back from 10 days off, elk hunting and eating like crap, so subbed regular Fran. 7:26

M 36/5'10"/170

Week off for back recovery

rx'd w/ weight vest
15:00

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

RXd weight
time 12:10

It was a good one. really breathy and hard on the grip on the pullups. Thrusters were better then I though they were going to be. It was the press out at the top that got bad.

All sets broke. Thrusters were brok but with short breaks and a breath at the rack position. They were the hinderance.
Pullups were good but grip was the issue. My hands were slipping bad from sweat and humidity, but I'd just get back on the bar.

Good workout, it felt good.

as rx'd 16:45
The weighted pull ups slowed me down. :)
m/30/175lbs/6'1"

As Rx'd 12:40

9:30 Rx pullups got me! Thrusters unbroken.

M/22/5'11"/160

80lb thrusters and 30lb pullup

22:30 - It's good to be back. Time to see improvement again.

24/m/210
8:18 as rx'd. Missed my 8 min mark, damn you fat fran, damn you

11:14 rx'd

10:20
85# thrusters and 20# pull ups. Pull ups took me forever...darn DBs tore up my legs big time! I need to invest in a weighted vest.

11:26

95lb thrusters broken into 4's, 45lb pullups, unbroken. Avg HR 175, peak 186. Some day I hope to get over my revulsion of thrusters, but it isn't today. Fantastic job Kim and Carole.

As rx:d

14:20

8:07
thrusters - 115lbs
pullups - 35lbs

49 / 180

as rx'd

14:55 PR by 3:46

Murph
M/39/5'11"/244

Finally broke 5:00 on Fran last week and was psyched to see this today.

6:11 RX'd

Threw up afterwards, but loved it!

Great Cert, in Tomball, TX this past weekend. Thanks again to all the trainers.

The cert at CFC was awesome this weekend. The only thing I would do differently is to have a little more time allocated for movement mechanics. I understand that there is only a set amount of time to work with, but other than that it was great. Oh and Pat ... it wasn't THAT HOT! HAHA

Great cert. at CrossFit Champions in Texas. I can't say enough about the whole staff. Pat Sherwood, Matt & Cheerie Chan, Eric Park, Stephon, and Jon. You are all top shelp indiviuals and made is a fun weekend. Thanks so much, and I hope to see you in a year for the level 2. (following Pat's recommendation)

Jeff @ 2.0
6:44
45# DB between legs
Thrusters taken from ground.

AWESOME level 1 cert this weekend at CrossFit Champions in Texas! We couldn't have asked for a better staff. I learned so much and I think I can speak for all of us that attended from CrossFit Lafayette when I say we had a thoroughly amazing weekend. Thank you guys so much!

m/37/6'1"/215

7:38
45# DB between legs, dropped it half way through each set of pull ups for proper motion.
I am not a fan of Fran's and really don't like it when she puts on weight!

Heavy Fran
as rx'd

15:05, last 2 pull-ups couldn't do them w/ the 45# so did 4 strict

As rx'd. 7:33. 25y/o male 190 lbs. Ass kicker!

Just wanted to thank the HQ team for an awesome weekend at the level 1 cert out in Houston! Cool people, hard workouts and beer. What else can you ask for!

8:19 rx'd rack

15-12-9
135 lb thrusters
25 lb pull ups
18:12

Completed as RX'ed.

Total time = 18:14

m/166

as rx: 6:09

18.13

35 yom 205 bwt

mwod-10mins
POSE drills-10mins
WOD:
AMRAP in 10 of:
5 55lb db power snatch right arm
5 55lb db power snatch left arm
50 yard sprint
10 toes to bar
6rds +5 +5 +25yds

m/195/35/5'10"

No barbells or chinup bar at company gym. Used 50lb dumbells and 140lb pulldowns.

9:12

7:58
95# Thruster w/ 12#vest
Pullups w/ 12# vest

Did not have 45# DB.

Great WOD!

95# Thruster
Pullups w/ 25# weight

15:02

Dragging from the weekend...

M/24/6'1"/180

As Rx'd and put a lot of focus on form with thrusters.

12:34

M/44/180#

As Rx'd - 12:38

scaled (working out at home)

15-12-9:
45lb thrusters
pull-ups

5:55

M/42/180

As rx'd:

12:52

I just couldn't get any sort of a kip rhythm going on the pull-ups. Still, this was about 10 minutes faster than the last time I did it.

More better faster

can we do it with a 35lbs? cuz u still have 95lbs going overhead?

1 pood KB pull ups

115# thrusters

15:29

pull ups were death. I don't know about everyone else my I had perfect form b/c I couldn't get any kip from the weights!!

Amazing Level 1 Cert in Brisbane would of stayed if it went longer. Thanks to Matt, Steve, Pat, Tracey, Zane and Chris.

scaled thrusters to 115, PUs as rx'd
14:07

8:57 (45lbs plate on belt) Great work out

My 27th officially logged WOD:

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Scaled as:

30 Wall Balls
15 Pull Ups
24 Wall Balls
12 Pull Ups
18 Wall Balls
9 Pull Ups

All movements done with 20lb SmartVest; Wall Balls done with 20lb ball/10ft target:

Finished in: 9:58

NOTES:

- Maintained HR Avg of 160bpm...didn't work hard/fast enough!
- Wall Balls ended up being fine for my shoulder (thrusters would have been a baaaad idea...gonna have to get this situation figured out)

Kevin
M/51/5'11"/168

18:55, as Rx'ed.

Probably did too much weight. I knew early on, but was too stubborn to drop the poundage. mas, I should have followed your lead.

Doug
M/17/6'/175

Needed to get some running in to prepare for an upcoming physical test, so did Helen in 9:15(PR).

M/20/6'1"/170

19:43, as rx'd. Felt terrible, didn't get a lot of sleep last night and haven't had much to eat or drink today.

Did this in full turnout gear and SCBA(on air)
135lb thrusters
pull ups in full turnout(approx 50lbs)

10:18

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders.

As Rx: 7:28.

C/D: butterfly kip pull-up work.

New PR by 8:14 (plus last time, on 09-13-07, I scaled the pull-ups to 10#). Sets unbroken on thrusters; strict weighted pull-ups

16:42

20.58 as rxed

15:54 as rx'ed

PR (I failed miserably last time we attempted this)

Front grip pullups

12.54

17:55 as rx'd

Hit a wall on thrusters in round of 9. Very happy with round of 15 and 12.

1st Rx Heavy Fran

13:40

Ok the KB handging around my waist was only 20Kg haha

BS 5x5 (295); BP 3x5 (265);
WOD, Scaled to 12-9-6-3,
8:21

Love the video's from the vault!

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 3-1 115lbs x 2 135lbs x 1
Weighted pull ups 15lbs x 5-5 30lbs x 3-3

12:44
115lb Thrusters
Foam roll after
Compared to 070913:14:55 115lb thrusters, 30lb weighted pull ups

50/m/180
as Rx'd
12:10

24/M/170

Deadlifts: 135x2, 225x2, 315x2, 345x2, 365x1, 405x0, 405x0 (got a little lift here with a slight spot), 315x2 and 225x11.

WOD: Subbed 115, first round of pullups with 25 pound hanging from chain and last 2 rounds of pullups with 10 [pounds hanging from chain. Time: 12:48.41.

9:51

9:40

11:18
115# thruster
30# dumbell between feet

Mom to five....U a badass

105# thrusters
25# db PU

11:55

As rxed

12:57 pr

9min. 03sec.

BSx5:135-225-275-315
mWOD then WOD:

6:38 rx'd

pullups limited me, couldn't kip w/ 45#plate on wt belt.

later,
b

M/28/70/160

As Rx'd - 19:05

First time doing thrusters @ 135#. Also got myself a WO partner now. That should be a nice motivation boost and help bring my times down and push me harder.

9:54
as rx'd
Thrusters: 10/5, 6/6, 5/4
PUs: 6/4/5, 6/4/2, 6/3
Thrusters went better than the Pus, which was surprising. Transitions were slow b/c the T and PUs were not next to one another. I forgot to try and kip on the PUs... I did them pretty strict.

1st heavy Fran...12:30 glad with that

30/M/5'10/143

AS RX'd

13:09

my first time with Heavy Fran, Nice WOD.

SANTI

35/M/6'00/188

12:40

done at crossfit. 12-9-6 95 pound thrusters from floor with 20 pound vest on during whole workout.

7:20. Should have been faster.

Rx'd 5:40

30/M/5'10"/205/Afghanistan

As Rx'd 25:02. First workout in about 5 weeks on account of my broken big toe.

115# thrusters,10:51

M/20/175lb/6'1"
12:57 scaled 95 lb thrusters everything else as rx'd had a lot of trouble maintaining intensity and motivation. Definitely need to find a training partner. Thrusters killedy wrists I think I was racking the weight wrong. Ugh :( oh well there is always tomorrow!

m/24/5'6/155lbs

13:21

used 50lb DBs for the thrusters & did 20,15,10 rep sets

M/26/194/6'1"

17:45

Started to do this one as Rx'd, but had to scale back to 95lb thrusters and 20lb weighted pull-ups. This was rough!

65 lbs for thrusters and kipping pull-ups- 10:29

-feeling very sluggish today...not sure what's going on.

-still getting really frustrated with pull-ups...I've been doing unassisted since late July and still can only do 3-4 at a time, which increases my times and annoys me. I'll just keep working!

M.35.165

135lb thrusters
25lb weighted pu

12:50

Fighting the flu.

Rx'd

6:43

Hung a #45 kb b/t by a strap, like Amundson.

9:38

SUB 95# th
SUB 120# pd

11:00

Wow - the thrusters were much better than during 'Seven' just a few days ago, coming in 10/5, 8/4, and 9-straight splits.

The pull ups came in threes at first and two's at the end.

13:19 as rx'd

22:00+ for the Mrs., with 80 pound thrusters and kipping pull ups in twos and threes.

65lb thrusters and kipping pullups (unweighted)
5:25.

14:50, 115 lb thrusters and ring PUs

24 / M / 5'9" / 137lbs

Helton, scaled to
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

43:27

Oh wow. Good thing tomorrow's my day off.

25/m/265lbs/70"

as RXd

12:51

16:24

Only got 7 reps on thrusters before lower back seized up. Racked bar. Next time need to be fully warmed up. Did 67 burpees.

6:15

cfwu(1set pullups only)
as rx'd 11'40"
45# DB crossed ankles
135# from floor

Thrusters 135/pullups 35
Lame, couldn't rep out 45 lb pullups. overall, 10:17.
Time off is hard to take.
35yo/173/5'10.

subbed
85# Thrusters (could have gone heavier)
22# Weighted Ring Pullups - strict

20:00 on the dot.

PU's were difficult!

Rubbish! Had to use 50Kg instead of 60Kg
Dan 13:35 (24Kg Kettlebell hooked on the foot for Pull-ups)
James 19:59 (no weight on pull-ups)

subbed
83# thrusters (should have gone heavier)
22# weighted Ring pullups - strict

20:00 on the dot

PU's were difficult! broken sets

10:50

14:50

6:28 rx. WOD demos were sweet; however, Greg had the advantage of having a kettlebell strapped to his waist. Holding the weight between your feet makes it impossible to kip, and using the leg strength to squeeze it also effected the thrusters. His time was still smoking, but I'm sure it would have been slower with a db between his feet.

14:09 135lbs + 44lbs KB hanging from waste. Everytime I think I'm in good shape I get humbled by the mainsite WOD's.

just got back from food driven vacation in emilio-romanga italy. scaled heavily

m 29/185/6'1
95lb thrusters
strict PU
~11:45

f 28/124/5'7
55lb thrusters
strict PU
10:45

Graham Holmberg doing yoga - cool...although I have to wonder if this will this spawn a whole new line of Crossfit posts -

"Dude, did you see Rob Orlando totally destroy the Half Moon in the vid post - unbelievable!!"

"Yeah that was awesome, but did you see how fast Spieller went through those multiple Reverse Warriors? Damn!!!"

Just something wierd about that....of course, if it is good enough for the fittest guy on the planet...

105 lb th

105 lb thrusters
20 lb pullups
~13.5 min

as rx'd,

9:18, pullups felt weak, gut felt a little frannish

As rx'd in a very painful 15.04

M/31/6'2.5"/169lbs
15:40

50lbs Thrusters
15 lbs pullups for half, no weight for other half

As rx'd
10:30

Rx'd
9:46

9:55 as Rx'd

Just did the level 1 cert in Belgium this weekend. Awsome course, learned a hell of a lot and met some supper cool people. The trainers truly are rockstars and excelent ambassadors for our beatiful sport! Chuck is the MAN! keep up the good work guys.

From Irish Tom

m/47/182
rx'd 11:20 first time

M/19/165/70

11:29 as rx'd

did #115 thrusters with #50 weight vest, kept the vest on for the pullups. 11:18

13:06 as Rx'd
Tough after 'The Seven' yesterday

warmup
CFWU 3x15
thruster #95//pu 9mins
extra pullups--15-12-9 assisted steady form
20# 15.

As rx'd 14:19

15 thrusters 6/5/4 3:09
15 45# pullups strict 6/4/3/2 2:25
12 thrusters 4/4/4 3:09
12 pullups 4/3/3/2 2:29
9 thrusters 5/4 1:33
9 pullups 3/3/3 1:32

As rx'd

6:03

Three rounds, 15-12-and 9 reps, for time of:
115 lbs barbell Thrusters
33 lbs weighted Pull-ups

For weighted pull-ups, placed the 33 lbs dumbbell between the legs above crossed ankles works great.

Total time: 21 mins 43 secs

Happy-ish - wanted to crack 20 mins, but didn't think I would finish the workout with 115 lbs barbell. Sort of evens itself out.

Scaled thrusters to 115lb.

17:52

[17:52]

13:33

First 15 pu w/45lbs last two sets w/25lbs

Gunnar: 6:42
Paul: 7:05
Harold: 8:07
Jen: 14:52 (95#/25#)
Eric: 16:58 (40# pu)
Krystin: 14:05 (65#, grav pull 36#off)
Ryan: 16:07 (111# thruster, 35#pu)
Derek: 17:20 (111# thruster, 35#pu)
Chris: 24:59 (121# thruster, 10#pu)

Scaled the thrusters to 55lb. dumbells. Used 45lb. plate with weight belt.

9:29

just did this again today. scaled to 115lb thrusters and a 20lb vest for PUs. yesterday did thrusters the same but used the full 45lb PU weight. cut my time almost in half this way.

7:54

15 minutes.

14:01

115 thruster
30 lb vest

15-12-9 of:
70 lb thrusters
25 lb weighted pull-ups

thrusters unbroken, pull-ups a struggle (second two sets only chin to bar)

10:49

24.m.135.65"

as rx'd
16:51(PR)

115# thruster
30# pull up
21-15-9

15.01

15, 12, 9
95# thrusters
Pull Ups

5:47
then 50 Sit Ups

WOD (mod 115# & 35#) - 21:25
(warmed-up with Tuesday's ring WOD)

15, 12, 9
Modified - 115#, 25#
15:35

Next time will do 125# / 35# - and do it faster

15,12,9
135/95 (8/7), 95, 95

assisted PU 50, 50, 40

13:17

as rx'd

11:55

20m as rx'd

50/m/145
thruster-115#
pullups-35#
11:20

Mod- 105# Thruster and 1/2 PUs and full JPUs
Rd 1: 1:34/2:34
Rd 2: 2:58/2:09
Rd 3: 2:03/2:16
Total= 13:25 (51/66)

M 35/5'7"/132

Subbed 95 lb thrusters & 25 lbweighted pull-ups: 8:35

modified to:

15-12-9

105# thruster
10# weighted backpack

11:17

will up the weights next time, it helped me to have the barbell on the rack, last time i did fran i cleaned it, will try fran again with the weights racked....

10:46

60lb dumbells for thrusters
hung 45lbs around neck with a chain... Made it easier, does that make it cheating?

Las Vegas Cert... AWESOME! Boz, Miranda, Rory (nice shades dude), Joe, Jason, Austin, & Zack. Improved technique is associated with increased Intensity... thanks for bumping up our intensity! Great weekend. Thanks for putting your heart into every minute! Hate to say, but this was the "Rockstar Cert".

m/35/6"0/225

not as rx'ed scaled to 12/15/9 of

95# thrusters
weighted pull ups with 25#

10:57

back after another month long layoff...school, work, drill, and laziness kept me out of the gym. But once again, I am back in it to win it. I will not quit, because I love Crossfit.

Even though Crossfit treats me like crap. ; )

m/30/6"0/188

12:06

M/23/170#/6'..... As Rx'd: 17:05

M/46/190
Rxd weight, back thruster (flexability issue)
9:15

Trying to get my PUs back after a couple month of resting the elbows.

Thrusters, 135#
Deadhang PUs, 25#

11:34
not impressed.

I think a vest would make this wod more fun.

about a year ago I did this in 11:58 Rx'd w/ a weighted backpack on.

Congrats!

(elbow tendonitis so subbed inside grip chin-ups unweighted; thrusters unbroken):

8:33

Rx 19:51

24yo/m/70"/200#
95# thrusters, 25# weighted pullups, 12:35.4

Did this today, 100916.

As Rxed, 25:50

19:50

115lb Thruster; 20lb WPUs

17:10

10:49 as Rx'd.

m/41/169/5'9"

As rx'd:

10:50(PR)

As rx'd, 9:57.

Tough one. Thrusters weren't too bad, broke them 10-5 / 8-4 / 6-3. Might have tried to go closer to unbroken if I hadn't been at globogym. But in the end, it was the pull-ups that slowed me down anyhow. Could only string a few together at a time. Last round was all singles. Alternated grips, but kept coming back to Mr. T grip. Got a nice scrape on the front of my neck from a poorly-racked thruster rep...oops.

12:45 using 135# thrusters, 50# weighted strict pullups

scaled to 115# Thrusters; 35# Weighted PU
13:13

10:00

D @ 29's
scaled
115#
35#
408
751
1017

35yom / 190lbs

Pack, 15-12-9 rep rounds of:
95# Thruster
30# Weighted pull-ups

11:04

Felt slightly better today. Still had to break up the thrusters. Pull-ups were pretty hard with weight. After the first set, I was only able to do about four at a time. Overall, pretty good.

Three rounds, 15-12-and 9 reps, for time of:
115 pound barbell Thrusters
25 pound weighted Pull-ups

Time 12:18

8'22"

The last pullups were intense.

20 minutes

Thrusters were broken into 3 sets per round and went pretty fast, but the pullups were slowwww singles...

scaled wt'd pullups to strict bw

8:50

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
25 pound weighted Pull-ups

13:14

Pack Scaling:

9:15

m.24.5'9".175

Fat Fran

59/M/205 - scaled to 105lbs and 35lbs - 13:26

Completed on listed date but did not have time to post
38/m/6/187
As Rx'd
20:00

28/f/501/138
65 pound thrusters and jumping pull-ups
8:22

I did 21,15,9 cause I cant read.

MGySgt. USMC M/48/6'2"/206

As Rx'd 34:40

Happy I could complete this WOD

OooRahh CrossFit

8:44 RX'd

M/22/70"/188#

Scaled to my level of fitness
15 95# Thrusters
15 10# weighted pull-ups
12 105# Thrusters
12 10# weighted pull-ups
9 105# Thrusters
9 10# weighted pull-ups

13:38

15-12-9

95lb thruster
pullup

20lb vest

9:02

Lotta heavy breathing...

15-12-9
Thrusters 135# ( did 115)
Weighted pullups 45# (did25#)

9:43

16:20

Al Deezy's CrossFit garage box closed this day. Instead we worked on cardio and took our new Felt rode bikes for 1.5 hour ride.

12:20. Nothing more to say!

95 lb thrusters
pullups with 20 pound vest
15:00

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters SUB 65 pound
45 pound weighted Pull-ups SUB 25 pound

11:15

Compare to 070913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

19:02

8min 40sec
Pullups were near impossible at the end

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
25 pound weighted Pull-ups

13:29

broken thrusters(11-4, 9-3, 6-3) and pullups

MW54 236

95# Thruster and green band pull-ups

9:03
...after 2 hours of Live at Five w/ Channel 16 to promote CrossFit450 (web not up yet)

Crossfit warmup followed by the WOD

Subbed L-pullups for weighted pull ups.

13:28

Handstands for warmdown.

M46/190/75"
8:48
No bands!!! 85# thrusters PR!!!!!

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

CFWU x2
10:59 as Rx'd

13:31

WU
as rx'd (for the 1st time)
16:41
070914 - 14:39 (95# thrusters BW pull ups)
M/49/198#/72"

12:04

48/M/182
Sub'd
95 lbs thruster
15 lbs weighted PU
12:44

m/36/5'9/181
CFWU-3. Kipping PU 2nd. Pushups instead of HSPU 3rd. Superman. Burgener. Row 500m.
13:50
Thrusters not bad. Felt like good use of hips. Therefore not as much shoulders. 10+5,5+4+3, 5+4 thrusters. Weighted PU very tough. Mostly 2's in later reps.

Thrusters as rxd
25# pull ups - straight arm hang

16:02

weighted pull ups are slow and only a couple at a time

m/32/5'8"/170

as rx'd

13:52

Pack

15-12-9
95lb thruster
30lb pull-ups

Time:
17:34

35 yom 188 lbs.

As rx'd 14:36.

Used weight belt with 44 lb kettlebell.

55 kg thrust
&
11 kg PU

As Rx'd: 13:02

29:59

on the last set beginning with rep 4 had to lower pullup weight to 35#

15-12-9

115 lb. barbell thruster
25 lb. strict pullups

17:48

CFWUx3 (no PUs or dips)
15:16
Used backpack loaded w/45 lbs
Ths 8-7 PUs 7-5-3
Ths 7-5 PUs 6-5-1
Ths 6-3 PUs 5-3-1

115# bb, strict pullups no weight: 15:25

As Rx'd 12:59

11:38

Meyer 15:25 PR

50/m/190

As Rx'd. 12:33

Three rounds, 15-12-and 9 reps, for time of:
30 kg. barbell Thrusters
unassisted Pull-ups

Time: 11 minutes

6:43 as rx'd

15, 12, 9:
125lb thruster (10,5)(9,3)(6)
35lb weighted pullup

13:46 09/28/2010

13:01

15, 12, 9.
44kg/100lb thruster (broken into 3s)
10kg/22lb weighted pull ups (well broken)

tomorrow rest day so finished with:
dl. 60kg/130lb,3 sets,10 reps
bk sq. 52kg/115lb,3 sets,10 reps
cln (from flr), 44kg/100lb,3 sets,10 reps

60kg is max weight i have currently. usually 100-120kg dl.

17:54 95# thrusters and 35# weighted pull ups.

m/30/5'9"/160

25:00

M/32/5'9"/155

Did this yesterday. Subbed 115lbs thrusters and 35lbs dumbell for the weighted pull-ups.

12:14

15-12-9 reps of:

135-lb Thrusters
Dead Hang Pull-ups

21:32

8:00

15:05 rx.

scaled by 67% 11:17 min

36# KB pullups

13:50

+3 rounds of 10 pullups
sets of 7 and 5 squat clean thrusters @ 95#
5 min rower
ab work

3 rnds, 15-12-9:

95lbs thrusters
pullups (no weight, underhand, regular, wide grip)

30 mins

m/33/5'9"/163

16:33

77lbs for thrusters
Started pull-ups with 45-lb weighted vest. (probably added three minutes just getting the damn thing on and off) I took 1lb off the vest for each pull up set. Broke the pull-ups into sets of three.

110112
12:08 as rx'd

Three rounds, 15-12-and 9 reps, for time of:
110 pound barbell Thrusters
45 pound weighted Pull-ups

Time: 11:06

8:47, no weight on pu

65# thrusters
strict pull ups
10:12