September 13, 2010

Monday 100913

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

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Compare to 070913.

Belgium_Brisbane_TX_LasVegas_Edmonton100912_th.jpg

Enlarge image

CrossFit Level 1 Seminars: Chievres Air Base, CrossFit Brisbane, CrossFit Champions, CrossFit Las Vegas, CrossFit Lineage.


"The Champ" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]


"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov]


From the Vault:
WOD Demo with Dave Leys - video [wmv] [mov]
WOD Demo with Greg Amundson - video [wmv] [mov]


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

Posted by lauren at September 13, 2010 5:00 PM
Comments

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!!!!!!

Comment #1 - Posted by: JD at September 12, 2010 5:03 PM

Isn't this called f*ck you Fran?

Comment #2 - Posted by: Michael Loucas at September 12, 2010 5:05 PM

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

Comment #3 - Posted by: SANTI at September 12, 2010 5:07 PM

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.

Comment #4 - Posted by: Old_man at September 12, 2010 5:15 PM

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.

Comment #5 - Posted by: JJ at September 12, 2010 5:16 PM

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

Comment #6 - Posted by: KL at September 12, 2010 5:17 PM

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!

Comment #7 - Posted by: Andrew at September 12, 2010 5:19 PM

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

Comment #8 - Posted by: Bond - M - 18 - 5'10" - 155 at September 12, 2010 5:21 PM

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

Comment #9 - Posted by: waderpro D m/48 W f/45 at September 12, 2010 5:25 PM

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

Comment #10 - Posted by: jordan at September 12, 2010 5:27 PM

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

Comment #11 - Posted by: lance at September 12, 2010 5:34 PM

"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?

Comment #12 - Posted by: Hawk at September 12, 2010 5:36 PM

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

Comment #13 - Posted by: Dan H - Kitsap CrossFit at September 12, 2010 5:37 PM

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

Comment #14 - Posted by: Jeremy Drenning at September 12, 2010 5:44 PM

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

Comment #15 - Posted by: Jeremy Drenning at September 12, 2010 5:46 PM

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.

Comment #16 - Posted by: SANTI at September 12, 2010 5:56 PM

m/45/185

12:24

Comment #17 - Posted by: cosmo at September 12, 2010 5:56 PM

"The Seven" Rx'ed

1:05:55

Comment #18 - Posted by: quinn McCutchen M/40/146/5'10" at September 12, 2010 6:19 PM

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!!

Comment #19 - Posted by: dan m at September 12, 2010 6:22 PM

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

Comment #20 - Posted by: dan m at September 12, 2010 6:23 PM

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

Comment #21 - Posted by: Blanco at September 12, 2010 6:34 PM

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

Comment #22 - Posted by: Jacob Collins at September 12, 2010 6:37 PM

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

Comment #23 - Posted by: Ian at September 12, 2010 6:41 PM

Jeremy,

Joke dude. Lighten up.

Comment #24 - Posted by: Old_man at September 12, 2010 6:51 PM

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

Comment #25 - Posted by: Jeremy Drenning at September 12, 2010 6:56 PM

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

Comment #26 - Posted by: nathan 30/5'9"/160lbs at September 12, 2010 7:01 PM

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

Comment #27 - Posted by: mills at September 12, 2010 7:02 PM

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

Comment #28 - Posted by: Spelhaug52 at September 12, 2010 7:10 PM

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

Comment #29 - Posted by: Randy and Amber Blair at September 12, 2010 7:35 PM

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!

Comment #30 - Posted by: Stevo at September 12, 2010 7:49 PM

SHERWOOD!!!

Comment #31 - Posted by: Speal at September 12, 2010 7:55 PM

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

Comment #32 - Posted by: randy@crossfitdenver.com at September 12, 2010 8:25 PM

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.

Comment #33 - Posted by: H E R M at September 12, 2010 8:55 PM

M/35/5'6/165

20min 100M sprint intervals

As RX'd 9:47

Afghanistan

Comment #34 - Posted by: B-Rad at September 12, 2010 8:58 PM

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?

Comment #35 - Posted by: mcsharry at September 12, 2010 9:38 PM

is there a Crossfit dictionary?

Comment #36 - Posted by: Morg at September 12, 2010 9:44 PM

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!

Comment #37 - Posted by: Jason at September 12, 2010 10:10 PM

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

Comment #38 - Posted by: Crossfit Billy at September 12, 2010 10:11 PM

Billy - Likewise my friend. Hope you are well.

We all seem to be so much busier these days.

Props to the FRAT!!!!!

Comment #39 - Posted by: Rookie at September 12, 2010 10:36 PM

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 ;)

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

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"

Comment #41 - Posted by: Erwin at September 13, 2010 12:18 AM

CF HQ,

You won't post thrusters tomorrow. Your scared.

XXOO

Joe

Comment #42 - Posted by: joe at September 13, 2010 12:27 AM

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

Comment #43 - Posted by: JT at September 13, 2010 12:46 AM

Outstanding training in Belgium with Honey Badger intensity.

Comment #44 - Posted by: Chris at September 13, 2010 1:20 AM

Man all the rockstars are commenting today :D

Hahaha Joes comment is gold

Peace team smash it :)

Comment #45 - Posted by: RyanShanksNZ at September 13, 2010 1:45 AM

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

Comment #46 - Posted by: Matty at September 13, 2010 2:19 AM

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!

Comment #47 - Posted by: Mario at September 13, 2010 2:59 AM

m/37/213/5'11

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

Comment #48 - Posted by: Keith M at September 13, 2010 3:17 AM

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

Comment #49 - Posted by: fitz997 at September 13, 2010 3:31 AM

7:02 as Rx'd (PR)

Comment #50 - Posted by: Tyler Scott at September 13, 2010 3:35 AM

As rxd
11.16

Comment #51 - Posted by: Jonblaze at September 13, 2010 3:51 AM

10:19

Comment #52 - Posted by: mike d 148 5'7" 35 at September 13, 2010 4:16 AM

as rx'd
19 and change

Comment #53 - Posted by: mike/40/6'3"/210 at September 13, 2010 4:16 AM

as rx'd
19 and change

Comment #54 - Posted by: mike/40/6'3"/210 at September 13, 2010 4:17 AM

10:14

Comment #55 - Posted by: mike d 148 5'7" 35 at September 13, 2010 4:34 AM

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).

Comment #56 - Posted by: Memuc at September 13, 2010 4:37 AM

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

Comment #57 - Posted by: mike d 148 5'7" 35 at September 13, 2010 4:45 AM

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

Comment #58 - Posted by: justaman - liberty, sc at September 13, 2010 4:54 AM

as rx'd

7:12

Comment #59 - Posted by: joecam 36/M/190 at September 13, 2010 4:57 AM

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

Comment #60 - Posted by: BTS at September 13, 2010 5:09 AM

Annaminh:
10 lb vest for pullups
85 lb thrusters

11:52

Taku:
Rx
12:50

Comment #61 - Posted by: Annaminh 36/F/120/5'4" at September 13, 2010 5:37 AM

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?

Comment #62 - Posted by: hypnotodd m/36/5'8"/160 at September 13, 2010 5:59 AM

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.

Comment #63 - Posted by: Old_man at September 13, 2010 6:00 AM

F/40/5'6"/150

85# thrusters
15# in fanny pack for pull ups

11:48

Comment #64 - Posted by: mom to five at September 13, 2010 6:12 AM

M/30/173/5'10"

as rx'd

9:03

Comment #65 - Posted by: Mark at September 13, 2010 6:13 AM

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.

Comment #66 - Posted by: Edwin Townshend at September 13, 2010 6:23 AM

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

Comment #67 - Posted by: pete at September 13, 2010 6:43 AM

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!

Comment #68 - Posted by: RyanD M/32/175/5'9' at September 13, 2010 6:43 AM

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...

Comment #69 - Posted by: Marty at September 13, 2010 6:54 AM

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.


Comment #70 - Posted by: CFinBKK/35/M/70/173 at September 13, 2010 6:55 AM

24:41

Pu were the issue. All single sets.

As rx'd

Comment #71 - Posted by: jeryd at September 13, 2010 6:56 AM

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

Time 12:26.9

Comment #72 - Posted by: Iv@n S. at September 13, 2010 6:57 AM

M/36/5'11"/175

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

18:09

Comment #73 - Posted by: Sandi Trixx at September 13, 2010 7:06 AM

M/42/5'11"/185

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

11:44

Comment #74 - Posted by: nutfam at September 13, 2010 7:18 AM

7:58 as Rx´d

Comment #75 - Posted by: Evert at September 13, 2010 7:23 AM

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

Comment #76 - Posted by: jeffbr83 at September 13, 2010 7:33 AM

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

Comment #77 - Posted by: brittk at September 13, 2010 7:42 AM

20kg KB

17:13

Comment #78 - Posted by: thetimmy at September 13, 2010 7:42 AM

29/6'8"/220

14:23 w 55 kb pu

Comment #79 - Posted by: Stretch at September 13, 2010 7:45 AM

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

Comment #80 - Posted by: AVL f/26/125/5'9" at September 13, 2010 8:04 AM

13:55
w/ 35# vest

Comment #81 - Posted by: NJS at September 13, 2010 8:14 AM

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

Weighted PU as rx'd - 20kg.

13:58

Comment #82 - Posted by: tanzenfranz at September 13, 2010 8:17 AM

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.

Comment #83 - Posted by: Rob at September 13, 2010 8:23 AM

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.

Comment #84 - Posted by: Daniel Brown at September 13, 2010 8:29 AM

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

Comment #85 - Posted by: wade reece at September 13, 2010 8:38 AM

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.

Comment #86 - Posted by: gs at September 13, 2010 8:38 AM

as rx'd
12:41

Comment #87 - Posted by: Nick 24/187/5'9 at September 13, 2010 8:42 AM

as rx'd 6:38

Comment #88 - Posted by: DSides at September 13, 2010 9:08 AM

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

Comment #89 - Posted by: cort at September 13, 2010 9:10 AM

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

Comment #90 - Posted by: Travis M/25/6'5"/258 at September 13, 2010 9:14 AM

5:41

Comment #91 - Posted by: JDisch at September 13, 2010 9:20 AM

115lb thrusters
40lb dumbell pullups
8:55
ouch

Comment #92 - Posted by: malafronte (31/m/145#/Ft Hood TX) at September 13, 2010 9:22 AM

13:52*

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

Comment #93 - Posted by: Peter Hultgren at September 13, 2010 9:23 AM

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

Comment #94 - Posted by: Linwood Wright at September 13, 2010 9:25 AM

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

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

Jacob 5:33(PR)

Comment #95 - Posted by: JacobSZ at September 13, 2010 9:25 AM

as rx'd - 8:54

Comment #96 - Posted by: cnc at September 13, 2010 9:29 AM

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

41:28

Scaled Thrusters to 115# and KBS to 1.5 pood.

OUCH!

Comment #97 - Posted by: james.patrick [M/48/66"/135] at September 13, 2010 9:35 AM

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.

Comment #98 - Posted by: Del 27/M/1.65m/78kg at September 13, 2010 9:35 AM

M/162/5'10/26

Scaled to 12kg kb weighted pullups and 95lb Thrusters

10:29

These thrusters are crushing my will to live!

Comment #99 - Posted by: Mayhem at September 13, 2010 9:41 AM

75 Ilb. thruster
k. pull ups

12:46

Comment #100 - Posted by: The Anaconda at September 13, 2010 9:55 AM

13:25 as rx'd

Comment #101 - Posted by: SB at September 13, 2010 9:55 AM

28/f/5'0/115

65lbs Thruster
16lbs Pull up

8:06

Comment #102 - Posted by: venassa at September 13, 2010 9:56 AM

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

Comment #103 - Posted by: Espinosa m/25/5'11"/165 at September 13, 2010 9:56 AM

F/39/128 lbs/5'3"

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

Comment #104 - Posted by: Cheryl Brost at September 13, 2010 10:00 AM

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.

Comment #105 - Posted by: Jordan D. at September 13, 2010 10:05 AM

m/28/195/5'10

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

6:44

Comment #106 - Posted by: Ben at September 13, 2010 10:06 AM

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

Comment #107 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 13, 2010 10:06 AM

40/m/190
as rx'd

11:36 PR!
3 years ago 12:36

Comment #108 - Posted by: JackM at September 13, 2010 10:07 AM

10:30ish as rx'd

Comment #109 - Posted by: Ted - Ocala, Florida (35/190/6'1") at September 13, 2010 10:13 AM

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.

Comment #110 - Posted by: dingrr 51/m/165 at September 13, 2010 10:19 AM

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

Comment #111 - Posted by: Nickosaurus at September 13, 2010 10:19 AM

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

Comment #112 - Posted by: BillB at September 13, 2010 10:26 AM

m/22/5'10"/170

135lbs lunges instead of thrusters

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

10:05

Comment #113 - Posted by: Dan Lav at September 13, 2010 10:33 AM

11:46 rx

Comment #114 - Posted by: gb 43/m/71"/185# at September 13, 2010 10:36 AM

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.

Comment #115 - Posted by: stryder9 M/36/5'8"/155# at September 13, 2010 10:46 AM

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.

Comment #116 - Posted by: Rebecca at September 13, 2010 10:47 AM

as rx'd: 13:49

PU were the killer.

Comment #117 - Posted by: Casey at September 13, 2010 10:49 AM

CFWU x3

19:46
as rxd

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

Comment #118 - Posted by: Matthew at September 13, 2010 10:50 AM

Carole
F/52/5'6"/133

Made up "The Seven" today, with:

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

31:02

Comment #119 - Posted by: Carole F/52/5'6/133 at September 13, 2010 10:52 AM

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

Comment #120 - Posted by: ScottMacArthur at September 13, 2010 10:55 AM

M 36/5'10"/170

Week off for back recovery

rx'd w/ weight vest
15:00

Comment #121 - Posted by: Rholl at September 13, 2010 11:08 AM

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.

Comment #122 - Posted by: NikNichols42yo 5'7'' 165lbs at September 13, 2010 11:15 AM

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

Comment #123 - Posted by: Skinner Myers at September 13, 2010 11:28 AM

As Rx'd 12:40

Comment #124 - Posted by: Thatcher M/43/5'10"/195 at September 13, 2010 11:29 AM

9:30 Rx pullups got me! Thrusters unbroken.

Comment #125 - Posted by: Eric Sweet m/31/182/69" at September 13, 2010 11:30 AM

M/22/5'11"/160

80lb thrusters and 30lb pullup

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

Comment #126 - Posted by: chris137 at September 13, 2010 11:31 AM

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

Comment #127 - Posted by: Blanco at September 13, 2010 11:33 AM

11:14 rx'd

Comment #128 - Posted by: B-Mo M/6'/202/33 at September 13, 2010 11:34 AM

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.

Comment #129 - Posted by: Ashley Westerheide-Eyink at September 13, 2010 11:34 AM

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.

Comment #130 - Posted by: mas 53/M/155 at September 13, 2010 11:38 AM

As rx:d

14:20

Comment #131 - Posted by: Shawn B. M - 38 - 5'9" - 153# at September 13, 2010 11:45 AM

8:07
thrusters - 115lbs
pullups - 35lbs

Comment #132 - Posted by: Lewis at September 13, 2010 11:58 AM

49 / 180

as rx'd

14:55 PR by 3:46

Comment #133 - Posted by: tom perry at September 13, 2010 12:00 PM


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!

Comment #134 - Posted by: C. Murphy at September 13, 2010 12:02 PM

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

Comment #135 - Posted by: Zach B at September 13, 2010 12:03 PM

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

Comment #136 - Posted by: ZiP at September 13, 2010 12:06 PM

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)

Comment #137 - Posted by: Alvin at September 13, 2010 12:14 PM

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

Comment #138 - Posted by: Jeff & Charity @ CF Snohomish at September 13, 2010 12:19 PM

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!

Comment #139 - Posted by: Bria at September 13, 2010 12:25 PM

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!

Comment #140 - Posted by: Scotty T (TX) at September 13, 2010 12:26 PM

Heavy Fran
as rx'd

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

Comment #141 - Posted by: nucf m/24/5'7"/155 at September 13, 2010 12:28 PM

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

Comment #142 - Posted by: Chachi at September 13, 2010 12:49 PM

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!

Comment #143 - Posted by: Jay at September 13, 2010 12:54 PM

8:19 rx'd rack

Comment #144 - Posted by: Zeb m/29/5'8"/160 at September 13, 2010 1:04 PM

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

Comment #145 - Posted by: SDH M/6'2"/205/24 at September 13, 2010 1:12 PM

Completed as RX'ed.

Total time = 18:14

Comment #146 - Posted by: fosterww98 at September 13, 2010 1:13 PM

m/166

as rx: 6:09

Comment #147 - Posted by: jnel at September 13, 2010 1:16 PM

18.13

Comment #148 - Posted by: albino at September 13, 2010 1:28 PM

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

Comment #149 - Posted by: brian t at September 13, 2010 1:31 PM

m/195/35/5'10"

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

9:12

Comment #150 - Posted by: MK44 at September 13, 2010 1:51 PM

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

Did not have 45# DB.

Great WOD!

Comment #151 - Posted by: Max H at September 13, 2010 1:59 PM

95# Thruster
Pullups w/ 25# weight

15:02

Dragging from the weekend...

Comment #152 - Posted by: Matt 23/6'2"/170 at September 13, 2010 2:18 PM

M/24/6'1"/180

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

12:34

Comment #153 - Posted by: upstatesooner at September 13, 2010 2:27 PM

M/44/180#

As Rx'd - 12:38

Comment #154 - Posted by: Alan at September 13, 2010 2:32 PM

scaled (working out at home)

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

5:55

Comment #155 - Posted by: Jamie/32/175/5'11" at September 13, 2010 2:42 PM

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

Comment #156 - Posted by: Marty at September 13, 2010 2:43 PM

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

Comment #157 - Posted by: 11381/29/m/5'7/155 at September 13, 2010 3:01 PM

1 pood KB pull ups

115# thrusters

15:29

Comment #158 - Posted by: jake/29/175/6'1" at September 13, 2010 3:19 PM

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!!

Comment #159 - Posted by: tyler duniho at September 13, 2010 3:25 PM

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

Comment #160 - Posted by: Dale Finlayson at September 13, 2010 3:35 PM

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

Comment #161 - Posted by: Eamon at September 13, 2010 3:44 PM

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

Comment #162 - Posted by: Zac Gardner at September 13, 2010 3:46 PM

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)

Comment #163 - Posted by: hypnotodd m/36/5'8"/160 at September 13, 2010 3:47 PM

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).

Comment #164 - Posted by: Kevin C. at September 13, 2010 3:48 PM

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.

Comment #165 - Posted by: ericthered at September 13, 2010 3:51 PM

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

10:18

Comment #166 - Posted by: Troy at September 13, 2010 3:53 PM

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

Comment #167 - Posted by: rjf (Since 07-20-07. WOD no. 864) at September 13, 2010 3:56 PM

16:42

Comment #168 - Posted by: Chris Haines at September 13, 2010 3:59 PM

20.58 as rxed

Comment #169 - Posted by: Kyle A. at September 13, 2010 4:01 PM

15:54 as rx'ed

PR (I failed miserably last time we attempted this)

Comment #170 - Posted by: Colin M/24/180/5'9" at September 13, 2010 4:04 PM

Front grip pullups

12.54

Comment #171 - Posted by: controlfreak at September 13, 2010 4:07 PM

17:55 as rx'd

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

Comment #172 - Posted by: Ronnieboy at September 13, 2010 4:09 PM

1st Rx Heavy Fran

13:40

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

Comment #173 - Posted by: Benny M/41/74"/225 at September 13, 2010 4:18 PM

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

Comment #174 - Posted by: Josh M/35/74"/226# at September 13, 2010 4:28 PM

Love the video's from the vault!

Comment #175 - Posted by: mike Bissaillon at September 13, 2010 4:29 PM

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

Comment #176 - Posted by: Sesoku at September 13, 2010 4:30 PM

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

Comment #177 - Posted by: JamesFrancis at September 13, 2010 4:44 PM

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.

Comment #178 - Posted by: José Riesco III at September 13, 2010 4:50 PM

9:51

Comment #179 - Posted by: greg 6'3"/214/38 at September 13, 2010 4:53 PM

9:40

Comment #180 - Posted by: Scott at September 13, 2010 4:54 PM

11:18
115# thruster
30# dumbell between feet

Mom to five....U a badass

Comment #181 - Posted by: Dan at September 13, 2010 5:03 PM

105# thrusters
25# db PU

11:55

Comment #182 - Posted by: Pete - Decatur at September 13, 2010 5:22 PM


As rxed

12:57 pr

Comment #183 - Posted by: Kevin McClellan 49/M/195 at September 13, 2010 5:23 PM

9min. 03sec.

Comment #184 - Posted by: sean peters at September 13, 2010 5:32 PM

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

Comment #185 - Posted by: brian p m/33/5'8-1/2"/168 at September 13, 2010 5:33 PM

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.

Comment #186 - Posted by: WJC at September 13, 2010 5:41 PM

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.

Comment #187 - Posted by: Magnus 24/5'8"/155 at September 13, 2010 5:44 PM

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

Comment #188 - Posted by: mike ford at September 13, 2010 5:49 PM

30/M/5'10/143

AS RX'd

13:09

my first time with Heavy Fran, Nice WOD.

SANTI

Comment #189 - Posted by: SANTI at September 13, 2010 5:55 PM

35/M/6'00/188

12:40

Comment #190 - Posted by: Dan D. at September 13, 2010 6:18 PM

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.

Comment #191 - Posted by: dandny at September 13, 2010 6:18 PM

Rx'd 5:40

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

Comment #192 - Posted by: Gabriel Wright at September 13, 2010 6:19 PM

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

Comment #193 - Posted by: Erik 29/M/76.5"/200 at September 13, 2010 6:20 PM

115# thrusters,10:51

Comment #194 - Posted by: Libbie at September 13, 2010 6:21 PM

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!

Comment #195 - Posted by: Hunter brown at September 13, 2010 6:26 PM

m/24/5'6/155lbs

13:21

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

Comment #196 - Posted by: DrewB at September 13, 2010 6:27 PM

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!

Comment #197 - Posted by: Andrew at September 13, 2010 6:32 PM

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!

Comment #198 - Posted by: thinlizzie at September 13, 2010 6:47 PM

M.35.165

135lb thrusters
25lb weighted pu

12:50

Fighting the flu.

Comment #199 - Posted by: LMD_Mike at September 13, 2010 6:49 PM

Rx'd

6:43

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

Comment #200 - Posted by: amped 36/M/195/6' at September 13, 2010 6:54 PM

9:38

Comment #201 - Posted by: cody h at September 13, 2010 7:00 PM

SUB 95# th
SUB 120# pd

11:00

Comment #202 - Posted by: Ticotexas M/40/69/150 at September 13, 2010 7:07 PM

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.

Comment #203 - Posted by: TRN III at September 13, 2010 7:16 PM

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

Comment #204 - Posted by: em :) at September 13, 2010 7:24 PM

14:50, 115 lb thrusters and ring PUs

Comment #205 - Posted by: Ajax at September 13, 2010 7:27 PM

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.

Comment #206 - Posted by: BC at September 13, 2010 7:34 PM

25/m/265lbs/70"

as RXd

12:51

Comment #207 - Posted by: Eric-Clint, Texas at September 13, 2010 7:42 PM

16:24

Comment #208 - Posted by: B. Rhaly at September 13, 2010 8:29 PM

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

Comment #209 - Posted by: tom at September 13, 2010 8:34 PM

6:15

Comment #210 - Posted by: randy@crossfitdenver.com at September 13, 2010 9:16 PM

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

Comment #211 - Posted by: Tim 33/5' 10/ 165 at September 13, 2010 10:59 PM

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.

Comment #212 - Posted by: Adam P. at September 13, 2010 11:03 PM

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

20:00 on the dot.

PU's were difficult!

Comment #213 - Posted by: Leon (UK) M/32/5'9"/155 at September 14, 2010 1:22 AM

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)

Comment #214 - Posted by: Optimistic Dan at September 14, 2010 1:25 AM

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

20:00 on the dot

PU's were difficult! broken sets

Comment #215 - Posted by: Leon (UK) M/32/5'9"/155 at September 14, 2010 1:26 AM

10:50

Comment #216 - Posted by: TomO/44/M/200 at September 14, 2010 2:35 AM

14:50

Comment #217 - Posted by: Mik at September 14, 2010 3:16 AM

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.

Comment #218 - Posted by: Andrew at September 14, 2010 3:57 AM

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

Comment #219 - Posted by: Dan R at September 14, 2010 5:23 AM

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

Comment #220 - Posted by: ofq md at September 14, 2010 5:43 AM

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...

Comment #221 - Posted by: Chris at September 14, 2010 5:53 AM

105 lb th

Comment #222 - Posted by: Chris B. at September 14, 2010 6:16 AM

105 lb thrusters
20 lb pullups
~13.5 min

Comment #223 - Posted by: Chris B. at September 14, 2010 6:17 AM

as rx'd,

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

Comment #224 - Posted by: mtvet/45/6'/211 at September 14, 2010 7:10 AM

As rx'd in a very painful 15.04

Comment #225 - Posted by: Mike Honcho M/31/5'10"/175 at September 14, 2010 7:14 AM

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

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

Comment #226 - Posted by: Nick Papageorge at September 14, 2010 7:27 AM

As rx'd
10:30

Comment #227 - Posted by: roh at September 14, 2010 7:41 AM

Rx'd
9:46

Comment #228 - Posted by: Hossink M/39/5'8"/160 at September 14, 2010 8:36 AM

9:55 as Rx'd

Comment #229 - Posted by: MarcusG 5'9" 170# at September 14, 2010 9:13 AM

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

Comment #230 - Posted by: tom dunphy at September 14, 2010 9:35 AM

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

Comment #231 - Posted by: Troy at September 14, 2010 10:13 AM

M/19/165/70

11:29 as rx'd

Comment #232 - Posted by: JSFace at September 14, 2010 10:29 AM

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

Comment #233 - Posted by: jonny at September 14, 2010 10:32 AM

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

Comment #234 - Posted by: Jette 41/M/5'11"/175 at September 14, 2010 10:57 AM

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

Comment #235 - Posted by: budd at September 14, 2010 1:33 PM

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

Comment #236 - Posted by: Jim D. 49/m/165/5'11" at September 14, 2010 2:43 PM

As rx'd

6:03

Comment #237 - Posted by: Ka at September 14, 2010 2:50 PM

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.

Comment #238 - Posted by: Perry Cox at September 14, 2010 3:19 PM

Scaled thrusters to 115lb.

17:52

[17:52]

Comment #239 - Posted by: JonK at September 14, 2010 3:40 PM

13:33

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

Comment #240 - Posted by: Adam W 41/5'7"/185 at September 14, 2010 3:58 PM

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)

Comment #241 - Posted by: jenniferg at September 14, 2010 5:20 PM

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

9:29

Comment #242 - Posted by: Josiah Ertz at September 14, 2010 5:31 PM

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

Comment #243 - Posted by: Eamon at September 14, 2010 5:59 PM

15 minutes.

Comment #244 - Posted by: Storm at September 14, 2010 7:29 PM

14:01

115 thruster
30 lb vest

Comment #245 - Posted by: Raph at September 14, 2010 7:57 PM

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)

Comment #246 - Posted by: rawhide at September 14, 2010 9:41 PM

10:49

Comment #247 - Posted by: rawhide at September 14, 2010 9:42 PM

24.m.135.65"

as rx'd
16:51(PR)

Comment #248 - Posted by: Francis Vu Nguyen at September 14, 2010 10:42 PM

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

15.01

Comment #249 - Posted by: KOA2 at September 15, 2010 4:14 AM

15, 12, 9
95# thrusters
Pull Ups

5:47
then 50 Sit Ups

Comment #250 - Posted by: dyagg at September 15, 2010 4:32 AM

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

Comment #251 - Posted by: rebar [51y/m/10st12/70"] at September 15, 2010 4:45 AM

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

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

Comment #252 - Posted by: Tom O (m/49/6'0/165) at September 15, 2010 6:05 AM

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

assisted PU 50, 50, 40

13:17

Comment #253 - Posted by: Tim at September 15, 2010 8:05 AM

as rx'd

11:55

Comment #254 - Posted by: ferb44 at September 15, 2010 8:23 AM

20m as rx'd

Comment #255 - Posted by: gary martins at September 15, 2010 9:49 AM

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

Comment #256 - Posted by: E5fyrman at September 15, 2010 11:32 AM

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)

Comment #257 - Posted by: Phoenix at September 15, 2010 11:55 AM

M 35/5'7"/132

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

Comment #258 - Posted by: Dan D. at September 15, 2010 12:00 PM

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....


Comment #259 - Posted by: robert 6'/41m/180 at September 15, 2010 1:25 PM

10:46

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

Comment #260 - Posted by: Patrick C at September 15, 2010 1:35 PM

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".

Comment #261 - Posted by: Jeff P. at September 15, 2010 2:32 PM

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. ; )

Comment #262 - Posted by: j-seal at September 15, 2010 3:56 PM

m/30/6"0/188

12:06

Comment #263 - Posted by: Ted A at September 15, 2010 4:44 PM

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

Comment #264 - Posted by: Daniel B at September 15, 2010 7:37 PM

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

Comment #265 - Posted by: medic8 at September 15, 2010 8:47 PM

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.

Comment #266 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at September 15, 2010 9:28 PM

Congrats!

Comment #267 - Posted by: Joshua Dewrell at September 16, 2010 1:58 AM

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

8:33

Comment #268 - Posted by: dsm19 / 31 / 6'0 / 210 at September 16, 2010 3:59 AM

Rx 19:51

Comment #269 - Posted by: Ozzy66/M/5'11"/170 at September 16, 2010 5:20 AM

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

Comment #270 - Posted by: John at September 16, 2010 6:34 AM

Did this today, 100916.

As Rxed, 25:50

Comment #271 - Posted by: Chad at September 16, 2010 8:12 AM

19:50

Comment #272 - Posted by: Wayne at September 16, 2010 8:43 AM

115lb Thruster; 20lb WPUs

17:10

Comment #273 - Posted by: Ukkrew at September 16, 2010 9:01 AM

10:49 as Rx'd.

Comment #274 - Posted by: Michael m/47/5'9"/175/MI survivor at September 16, 2010 10:27 AM

m/41/169/5'9"

As rx'd:

10:50(PR)

Comment #275 - Posted by: Richie D. at September 16, 2010 10:34 AM

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.

Comment #276 - Posted by: Mel/37m/5'10"/175 at September 16, 2010 11:17 AM

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

Comment #277 - Posted by: James Cebedo at September 16, 2010 2:55 PM

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

Comment #278 - Posted by: GU997 M/41/185/5'10" at September 16, 2010 5:09 PM

10:00

Comment #279 - Posted by: jerud at September 16, 2010 5:22 PM

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

Comment #280 - Posted by: waderpro at September 16, 2010 5:50 PM

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.

Comment #281 - Posted by: Bphantom at September 16, 2010 6:13 PM

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

Time 12:18

Comment #282 - Posted by: jeff gebbie at September 16, 2010 7:13 PM

8'22"

The last pullups were intense.

Comment #283 - Posted by: Joe napoli at September 17, 2010 4:29 AM

20 minutes

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

Comment #284 - Posted by: mikeyb m/49/176 at September 17, 2010 6:39 AM

scaled wt'd pullups to strict bw

8:50

Comment #285 - Posted by: marty c m/47/6'/240 at September 17, 2010 7:40 AM

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

13:14

Comment #286 - Posted by: Bells 37/190 at September 17, 2010 12:05 PM

Pack Scaling:

9:15

m.24.5'9".175

Comment #287 - Posted by: DJ at September 17, 2010 4:22 PM

Fat Fran

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

Comment #288 - Posted by: Dave and Belinda at September 17, 2010 6:21 PM

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

Comment #289 - Posted by: Jeremy A. Olive at September 17, 2010 6:29 PM

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

Comment #290 - Posted by: Allie 26.2CF at September 17, 2010 9:49 PM

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

As Rx'd 34:40

Happy I could complete this WOD

OooRahh CrossFit

Comment #291 - Posted by: W.D. at September 18, 2010 1:38 AM

8:44 RX'd

Comment #292 - Posted by: D. Swan at September 18, 2010 5:57 AM

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

Comment #293 - Posted by: Bill Gibson at September 18, 2010 11:51 AM

15-12-9

95lb thruster
pullup

20lb vest

9:02

Lotta heavy breathing...

Comment #294 - Posted by: JustinT at September 18, 2010 12:32 PM

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

9:43

Comment #295 - Posted by: Wyatt22 at September 18, 2010 12:32 PM

16:20

Comment #296 - Posted by: KB 24/5'10/195 at September 18, 2010 3:05 PM

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.

Comment #297 - Posted by: Miyagi 30/m/164.2# at September 18, 2010 3:17 PM

12:20. Nothing more to say!

Comment #298 - Posted by: Munk at September 19, 2010 6:32 AM

95 lb thrusters
pullups with 20 pound vest
15:00

Comment #299 - Posted by: ryan k at September 19, 2010 9:43 AM

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

Comment #300 - Posted by: Louis Herrera 51 70" 178 at September 19, 2010 9:37 PM

8min 40sec
Pullups were near impossible at the end

Comment #301 - Posted by: Joseph napoli at September 20, 2010 4:20 AM

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

Comment #302 - Posted by: Bells 37/190 at September 20, 2010 5:16 AM

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)

Comment #303 - Posted by: do_b330 at September 20, 2010 8:35 AM

Crossfit warmup followed by the WOD

Subbed L-pullups for weighted pull ups.

13:28

Handstands for warmdown.

Comment #304 - Posted by: Karsk (57 M 5'9" 185lbs) at September 20, 2010 10:28 AM

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

Comment #305 - Posted by: Kaiman at September 20, 2010 12:00 PM

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

CFWU x2
10:59 as Rx'd

Comment #306 - Posted by: Archer6479 at September 20, 2010 1:28 PM

13:31

Comment #307 - Posted by: Repto M/40/5'11''/220 at September 20, 2010 4:35 PM

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

Comment #308 - Posted by: RB at September 20, 2010 5:35 PM

12:04

Comment #309 - Posted by: MikeyPaul/m/28/170/5'8" at September 20, 2010 5:49 PM

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

Comment #310 - Posted by: Zim at September 20, 2010 6:15 PM

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.

Comment #311 - Posted by: jrm at September 20, 2010 6:16 PM

Thrusters as rxd
25# pull ups - straight arm hang

16:02

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

Comment #312 - Posted by: schinizel/32/m/150ish/5'8 at September 20, 2010 9:47 PM

m/32/5'8"/170

as rx'd

13:52

Comment #313 - Posted by: Adam Hamm at September 21, 2010 8:44 AM

Pack

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

Time:
17:34

Comment #314 - Posted by: Fkarcha at September 21, 2010 11:12 AM

35 yom 188 lbs.

As rx'd 14:36.

Used weight belt with 44 lb kettlebell.

Comment #315 - Posted by: kgw at September 21, 2010 3:39 PM

55 kg thrust
&
11 kg PU

Comment #316 - Posted by: befera at September 22, 2010 2:58 AM

As Rx'd: 13:02

Comment #317 - Posted by: Dennis M/27/6'0/190 at September 22, 2010 7:30 AM

29:59

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

Comment #318 - Posted by: Jross (35yom, 175#) at September 22, 2010 10:15 AM

15-12-9

115 lb. barbell thruster
25 lb. strict pullups

17:48

Comment #319 - Posted by: cbecker at September 22, 2010 10:38 AM

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

Comment #320 - Posted by: Doug at September 22, 2010 11:03 AM

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

Comment #321 - Posted by: Drew m/42/5'10"/157 at September 23, 2010 1:09 PM

As Rx'd 12:59

Comment #322 - Posted by: tonyz 26/M/185 at September 24, 2010 5:53 AM

11:38

Comment #323 - Posted by: slap at September 24, 2010 3:58 PM

Meyer 15:25 PR

Comment #324 - Posted by: Chris Meyer at September 24, 2010 6:44 PM

50/m/190

As Rx'd. 12:33

Comment #325 - Posted by: denob at September 27, 2010 9:54 AM

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

Time: 11 minutes

Comment #326 - Posted by: lioness at September 27, 2010 2:18 PM

6:43 as rx'd

Comment #327 - Posted by: MoGreene at September 28, 2010 12:13 PM

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

13:46 09/28/2010

Comment #328 - Posted by: johnathon in seattle 29/5'8/156 at September 28, 2010 2:23 PM

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.

Comment #329 - Posted by: zenoperegrinus at September 30, 2010 6:06 AM

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

Comment #330 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:12 PM

m/30/5'9"/160

25:00

Comment #331 - Posted by: ceaver at October 9, 2010 3:14 PM

M/32/5'9"/155

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

12:14

Comment #332 - Posted by: Antun Karlovac at October 11, 2010 11:03 AM

15-12-9 reps of:

135-lb Thrusters
Dead Hang Pull-ups

21:32

Comment #333 - Posted by: Adam B | 38m | 215 lbs at October 11, 2010 12:19 PM

8:00

Comment #334 - Posted by: TROY at October 26, 2010 8:53 AM

15:05 rx.

Comment #335 - Posted by: hillmanb at November 4, 2010 11:28 AM

scaled by 67% 11:17 min

Comment #336 - Posted by: Darius m/22yrs/173cm/77kg at November 8, 2010 4:00 PM

36# KB pullups

13:50

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

Comment #337 - Posted by: MNinKC at November 9, 2010 7:56 PM

3 rnds, 15-12-9:

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

30 mins

Comment #338 - Posted by: pete99 at November 15, 2010 11:52 AM

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.

Comment #339 - Posted by: jiggastemple at November 29, 2010 4:53 PM

110112
12:08 as rx'd

Comment #340 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:04 AM

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

Time: 11:06

Comment #341 - Posted by: Michał at March 14, 2011 7:54 AM

8:47, no weight on pu

Comment #342 - Posted by: WabashIrish at March 29, 2011 8:11 AM

65# thrusters
strict pull ups
10:12

Comment #343 - Posted by: dcyn at October 19, 2012 11:05 AM

25:51

Comment #344 - Posted by: Manchild at July 20, 2013 2:06 PM
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