September 6, 2011

Tuesday 110906

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Compare to 110329.

SydneyL1_XFactorL1_ColumbusL1_AllenTXL1_PendeltionL1_CFAtlantaL1_BergenL1_SanAntonioCPC_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit Effects, CrossFit X Factor, Rogue Fitness, CrossFit FX TX, CrossFit Camp Pendleton, CrossFit Atlanta, This Is CrossFit.
CrossFit Coach's Prep Course: Alamo CrossFit.


"Handstand Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


"Elbows High and Outside" with Coach Mike Burgener - video [wmv] [mov]


"Take time to deliberate; but when the time for action arrives, stop thinking and go in."
- Napoleon Bonaparte

Posted by Pukie at September 6, 2011 5:00 PM
Comments

I found out this weekend that I had just began to scratch the surface of crossfit! Thank you crossfit Atl, chuck, mike g, Nicole, Sarah and Christmas for a great weekend! HELL YEAH!

Comment #1 - Posted by: Jason lyle at September 5, 2011 5:07 PM

CF FX TX cert rocked. Russell and the team were legit! Shout out to Spencer - gig 'em at the bobsled tryouts bro!

Comment #2 - Posted by: Danny at September 5, 2011 5:10 PM

Anyone know w/ kind/make of rack that is in the WOD demo from "Compare to 110329". And can Rob O do this w/ 275# yet?!? Hahahaa

Comment #3 - Posted by: jstick911 at September 5, 2011 5:26 PM

Great course, thanks for everything! I want to marry Christmas. no pun intended

Comment #4 - Posted by: Jerrod Mink at September 5, 2011 5:27 PM

Crossfit ATL cert was the best and the trainers are top notch! Thanks and HELL YEAH!

Comment #5 - Posted by: Stephen at September 5, 2011 5:28 PM

Christmas, Sara, Nicole, Mike G. and Chuck thank you for a great weekend. The L1 cert in Atlanta taught me that I did not know what I thought I knew. I can't wait to use all this new knowledge. Thanks again and HELL YEAH!!!

Comment #6 - Posted by: Blackout (M/34/5'9"/165) at September 5, 2011 5:31 PM

Had an AWESOME time @ Crossfit Atlanta level 1 cert course. Thank you to Chuck, Mike G, Christmas, Nicole and Sara. Learned so much - great energy and engaging! Looking forward to crossing paths again in the future! And Hell yea!!

Comment #7 - Posted by: Kari Cezat at September 5, 2011 5:37 PM

Awesome weekend in ATL for cert. The instructors were top notch and extremely knowledgeable. I learned so much and will continue to learn each and every day!!

Comment #8 - Posted by: Crystal McCullough at September 5, 2011 5:57 PM

"Meadows"

29:35

subbed HSPU for ring HSPU
legs bent on most of the lowers

Comment #9 - Posted by: Quinn McCutchen M/42/148/5'10" at September 5, 2011 5:58 PM

Thanks Chuck, MikeG, Christmas, Nicole, Sara, and CF Atl!!! Awesome weekend and one of the best CrossFit experiences so far. I don't think HELL YEA will ever be the same.

Comment #10 - Posted by: Jacquelyn A at September 5, 2011 6:11 PM

Do you just do the thrusters for time or is there a certain way their done

Comment #11 - Posted by: colter at September 5, 2011 6:40 PM

@ #8 You are looking for a 3 rep thruster max. You will start at a weight that is heavy but you know you can hit for 3. After that just continue to add weight in any increment for each set of 3 for a total of 7 sets. Rest as needed and enjoy.

Comment #12 - Posted by: Tommy Rudge at September 5, 2011 6:47 PM

IS THIS A GOOD WARM UP? In general..

I'm trying to get back in shape..Was seriously into CF 2 years ago but slacked off because of family tragedy.

3 mile bike ride
10 lat pull downs x 3
10 bench press OR seated dips x 3

The CF warm up takes me about 30 minutes so im looking for something more suitable right now..Any thoughts? The squats in the warm up kill my knees too. Not having a good warm up is really hurting my motivation to get to the gym.

Comment #13 - Posted by: Michael Y at September 5, 2011 7:03 PM

Great time at the OH cert! Rougue warehouse was amazing. Many thanks to the seminar training team!

Comment #14 - Posted by: Ryan at September 5, 2011 7:03 PM

The cross fit team did a great job instructing the Marines for the level 1 cert. at the school of infantry, Camp Pendleton! Katie Hogan defiantly had the biggest impact on the Marines :)

Comment #15 - Posted by: Matt figurski at September 5, 2011 7:07 PM

L1 Cert at CF ATL rocked! Big props and thanks to all of the trainers. HELL YEAH!

Comment #16 - Posted by: Andy Scott at September 5, 2011 7:26 PM

HELL YEA! awesome class this weekend in Atlanta! thank you to all the trainers for the technique tips and the information. Not so thankful for fran post lunch though. Great time thanks again!

Comment #17 - Posted by: Anthony Katafias at September 5, 2011 7:30 PM

The X-factor cert far exceeded my expectations. All the trainers presented the information with passion and in such a clear manner. The breakout sessions involving the 9 movements were outstanding and worth the fee alone. Thanks to the Trainers: Captain America, Beardface', Tommy, Pullups, Booty, and the Host Dude!!!

Comment #18 - Posted by: jason at September 5, 2011 7:35 PM

Is there something else I can add to this, I like my workouts to last me about 45 minutes. Any suggestions would be great.

Comment #19 - Posted by: Colter at September 5, 2011 7:37 PM

Hell Yeah!!! Thanks to all the coaches in ATL. Great Course. I have been a military instructor for 10 years and this is the best non-mil course I have been lucky to take part in. Keep it up!

Comment #20 - Posted by: Josh at September 5, 2011 8:09 PM

#18 Colter: With a decent warmup and rest between sets, this will take you all of 45 minutes at least. Gear down big shifter :)

Comment #21 - Posted by: Playoff Beard at September 5, 2011 8:25 PM

Crossfit HQ: Where the heck is my test score? I'm going crazy over here!!

Comment #22 - Posted by: Playoff Beard at September 5, 2011 8:42 PM

Worked up to 50 kg plus the bar.

Comment #23 - Posted by: Seigs at September 5, 2011 10:04 PM

Rob Orlando for 300

Comment #24 - Posted by: Anthony at September 5, 2011 10:17 PM

Almost three years of crossfitting and this weekends Level One Cert in Portland @ Crossfit X-Factor blew me away. I'm now well grounded to "pay it forward"! Awesome instruction from Awesome instructors! Well done! Thanks Chris, Todd, Nadia, Tommy, Curtis, and oh sh*t! What's her name from Lynnwood?! Lol!

Comment #25 - Posted by: Sean Gleason at September 5, 2011 11:45 PM

Thanks to chuck, mike, Nicole, Sarah and Christmas. They were all very knowledgeable, entertaining, cool and you can really tell that they love this stuff as much as I do. And they were all HOT! Except mike g, but he has street cred

Comment #26 - Posted by: Ryan Tyler at September 6, 2011 1:43 AM

That last Level 1 Certification picture is not from Crossfit Bergen, but from "This Is Crossfit" in the city of Bergen. Crossfit Bergen is a different box in the same city

Comment #27 - Posted by: Sindre Nygård at September 6, 2011 2:28 AM

75kg,85,95,99(x2),95

Comment #28 - Posted by: charbs 195/m/26 at September 6, 2011 3:01 AM

40-3
55-3
65-3
70-3
75-3
When doing next set of 80 hurt elbow with poor technique so finished lighter
70-3
70-3
(all in kilos)

Comment #29 - Posted by: Daniel M/26/69kg at September 6, 2011 3:11 AM

I just checked forums and couldnt find an answer i was wondering if there are any military personnel who used TA for their CF certifications? I'm just curious if it's possible

Comment #30 - Posted by: Curious at September 6, 2011 3:21 AM

I have been in the fitness industry since 1993 and have multiple certifications. Nothing compares to the comprehensive training received from the CrossFit staff at L1 training in Allen, Tx this weekend! Thank you!

Comment #31 - Posted by: Marla McPhail at September 6, 2011 3:23 AM

As rx'ed:

115-135-145-155-165-175-185

My previous one rep PR was 185lbs!

Comment #32 - Posted by: JC/29/M/68"/163 at September 6, 2011 4:36 AM

L1 in Allen @ CF FX was so amazing!!! The instructors all had so much knowledge and were eager to share with all of us. Had a blast with all of it and looking forward to Coach's Prep course!

Comment #33 - Posted by: Emily at September 6, 2011 4:47 AM

M/20/165/70

115-135-145-155-155-155-165

Comment #34 - Posted by: JSFace at September 6, 2011 5:23 AM

140-160-170-175-180-170-160lb

Comment #35 - Posted by: DReiss at September 6, 2011 6:06 AM

135-155-155-155-155-155-155

Comment #36 - Posted by: GAC - M/28/6'4/190 at September 6, 2011 6:09 AM

Amazing L1 course at Crossfit ATL, thanks to the crew, i look forward to the next challenges and will carry on with what has been learned and bestow it upon others. Hell Yeah!!

Comment #37 - Posted by: raul at September 6, 2011 6:24 AM

Sending out a huge THANKS to "The Godfather" Dan MacDougald and CrossFit Atlanta, Mike G., Chuck Carswell, Christmas Abbott, Nicole Gordon and Sara Wilkinson. These folks are as knowledgeable as it gets and just as willing and eager to convey as much knowledge on the subject of CrossFit as anyone could ask for. Once again I was reminded one of the main reasons I love this sport so much. THE COMMUNITY. The L1 Cert was truly an experience that I will never forget. Hell Yeah!!!!!!

Comment #38 - Posted by: Scott Alsabrook at September 6, 2011 6:27 AM

135-145-155-165-175

Comment #39 - Posted by: bwk5015 at September 6, 2011 6:31 AM

Everyone I am wanting to find out what is the proceedure for getting someone put in for a Hero WOD?

Comment #40 - Posted by: Shane Kimball at September 6, 2011 6:34 AM

M/39/5'10"/192#

65,95,115,125,135,145,155(x2)

Did front squats yesterday, so this was probably
not the best idea. I should be able to hit 165#.

Comment #41 - Posted by: Playoff Beard at September 6, 2011 6:46 AM

115-125-135-140-145-145-150

Comment #42 - Posted by: Alan H. in Kabul at September 6, 2011 6:53 AM

115-120-125-130-135-140-145

Comment #43 - Posted by: fathertyme M/33/6'/165 at September 6, 2011 7:05 AM

115-125-135-145-155-165-170

30lb increase on final round compared to March.

Comment #44 - Posted by: James M/29/5'7"/155 at September 6, 2011 7:19 AM

as Rx'd
110,132,143,143,143,154,154

felt torn from yesterdays pushjerks :s

Comment #45 - Posted by: Jonni Wettervid at September 6, 2011 7:21 AM

115
125
135
145
155
165
ran out of time but would have very difficult with any more resistance.

Comment #46 - Posted by: Bells 38/195 at September 6, 2011 7:39 AM

Hell Yea!! I love the ATL. cert. and all the trainers were awesome. Never bored one minute just left wanting for more knowledge!

Oh, and thanks Sara. Now I have a sore throat, on my birthday. ;)

Comment #47 - Posted by: Billy G. at September 6, 2011 7:49 AM

115-125-135-145-155-160-165

Comment #48 - Posted by: gb 44/m/71"/185# at September 6, 2011 7:50 AM

w/u - 2 x Samson 60 sec | 10 pushups | 3 GHD situps (pain) | 7 dips | 2 x 10 reverse wrist curls 15# | 10 air squats | 5 45# thrusters

w/o - 7x3 thrusters: 55-65-75-85-95-105-115

c/d - 10 situps | 2 x 10 glute bridge | 2 x 10 1-legged glute bridge

Comment #49 - Posted by: matt h - 49m - 5'11" - 183 bwt at September 6, 2011 7:54 AM

165-175-185-185-190-190F hit the top of the rack-185-185F#3

metcon: 10 min AMRAP
3 Thruster 155#
2 HSPU facing wall
4 rounds + 3 thruster
HSPU destroyed me

Comment #50 - Posted by: Curtis Warren at September 6, 2011 8:05 AM

75-85-95-105-105-110-110

Comment #51 - Posted by: eng at September 6, 2011 8:18 AM

M/5'8/20/183

95/115/135/145/155/165/175
First time doing thrusters, Loved IT!!

Comment #52 - Posted by: Bryce at September 6, 2011 8:38 AM

Did L1 in Columbus instructors were great!! I can only hope to coach with a fraction of their knowledge and ability. You were a true inspiration. Thank You Crossfit what a great group you have representing us!!

Comment #53 - Posted by: Stewballs at September 6, 2011 8:39 AM

115-135-145(x2)-145(x2)-145(x2)-145-150(x1)

I was determined to get 145lbs up I refused to not get it. By the time I hit my 7th set I was completely drained. Damn good strength WOD.

Comment #54 - Posted by: Fernando m/22/5'9/156 at September 6, 2011 8:47 AM

Awesome Awesome Level 1 Cert at Crossfit XFactor Thank you to all the instructors you were amazing!!!!!! Thank you again Michelle B.

Comment #55 - Posted by: Michelle Belden at September 6, 2011 9:02 AM

2011-09-06: 125-175. Felt good.
2011-03-29: 139-167.
2010-03-26: 90-147.

Comment #56 - Posted by: gs at September 6, 2011 9:09 AM

My first WOD ever (have been doing bootcamp stuff at the gym for years though) - using my limited office gym at lunch time too!

Comment #57 - Posted by: Paul at September 6, 2011 9:23 AM

CFCP Lvl 1 cert was awesome, learned so much and left with a full tool kit. Semper Fi to Erik, Hooyah to Pat, and thanks to Katie. Appreciate the time and effort and dedication

Comment #58 - Posted by: Joseph M at September 6, 2011 9:29 AM

135, 145, 155, 160, 165, 170, 175 (PR)

Comment #59 - Posted by: Jetté 42/M/5'11"/170 at September 6, 2011 9:45 AM

80KG-90KG-95KG-100KG-102.5KG-105KG(F,2)-105KG(F,2)

Comment #60 - Posted by: Pete at September 6, 2011 9:56 AM

BW approx 134 today

135
145
150 (didn't quite lock out on third rep)
150
155
155 (pressed third rep out a little at top)
135 (dropped back to finish with decent form)

Definitely no PR's today; feeling gassed after doing "Meadows" Rx'd yesterday, especially the 30 ring hspu's.

Love Pukie's programming, though, heavy FS on Sunday, lots of upper-body work yesterday, and then putting it all together today with thrusters.

Comment #61 - Posted by: Bill M. m/46/5'3"/133 at September 6, 2011 10:02 AM

111-121-131-136-141-146-150

Comment #62 - Posted by: james.patrick [M/49/66"/135] at September 6, 2011 10:16 AM

115
135
155
175
185
190
205

Comment #63 - Posted by: Jonblaze at September 6, 2011 10:25 AM

135 Warmup

155, 165, 175, 185, 195, 205 and 225lbs.

Did this at IamCrossfit in Miami two months ago.

P.S. Love me some Thrusters. Test your front squat to press abilities.

Comment #64 - Posted by: Josue Sway at September 6, 2011 10:31 AM

M/42/72/183
CFWUx3
7x3 Thruster
95,115,125,130,135,140,140

Comment #65 - Posted by: Derek at September 6, 2011 10:42 AM

155-175-195-205-225-255-275(1)

Comment #66 - Posted by: AV at September 6, 2011 10:51 AM

60kg as rx'd

bff crew

Comment #67 - Posted by: james d at September 6, 2011 11:08 AM

135x3
145x3
155x3
165x3
170x2 f 3
160x3
170x3
180x1
180x2

Comment #68 - Posted by: b hirt at September 6, 2011 11:12 AM

M/6'4/250

95
115
135
155
175
185 (x2 failed on 3rd)
175 (x2 failed on 3rd)

Comment #69 - Posted by: J.W.C. at September 6, 2011 11:16 AM

95/105/115/125/115/105/95

Comment #70 - Posted by: Hale at September 6, 2011 11:18 AM

115-135-155-185-205-225-245(f)

Comment #71 - Posted by: Jeff A. at September 6, 2011 11:19 AM

First time with this workout
95 - 3
105 - 3
110 - 3
115 -3
120 - 3
125 - 3
130 - 3

Comment #72 - Posted by: Sean Glen at September 6, 2011 11:20 AM

all is good with power restored after the hurricane. Last week certainly was a stress eating/drinking week and the ramifications were felt today.

7 rds

10 wall ball 16# to 10' target
10 chest to bar pull ups

time 11:21 yuck

some great thruster numbers up here!

Comment #73 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at September 6, 2011 11:27 AM

155-155-165-165-165-175-175 New PR.

Comment #74 - Posted by: britishfireman at September 6, 2011 11:44 AM

165x1, 175x6 a notch higher than last time!
That back tweak the other day turned out to be nothing - thanks to the ice, the most powerful yet overlooked drug available.

Comment #75 - Posted by: TRN III at September 6, 2011 12:04 PM

Thrusters x 3

30x10

40x8 

40x5

50x3

60x3

65x3

70x3

75x3

80x3

85x2 

Comment #76 - Posted by: British airman at September 6, 2011 12:15 PM

The L1 cert at CF Atlanta was the best CF experience I've had hands down! Thanks to Chuck, Mike G, Sara, Nicole, and Christmas. You guys are great at what you do! Hell yeah!!!!!

Comment #77 - Posted by: Matt H. at September 6, 2011 12:29 PM

Rx'd 95-115-135-155-165-175(2).

Comment #78 - Posted by: Kamper M/47/200/74" at September 6, 2011 12:36 PM

135/155/175(PR)/185x2/185x2

Almost got to 185, I will get it next time.

Comment #79 - Posted by: Magnus 25/5'8"/155-160 at September 6, 2011 12:40 PM

Re-post for Record Keeping.

130 x 3 PR 3/29/11

Comment #80 - Posted by: bingo at September 6, 2011 12:45 PM

40/45/50/55/60/65/70 kg
max 70kg = 154lbs (PR)

Comment #81 - Posted by: jomo m/47/6'/172 at September 6, 2011 12:46 PM

M/51/153/1-1-06

"Haddie"
AMRAP 20:00
Run 200M
14 Burpee PU

6 Rounds + 195M

Rest in peace, sweet pup. I miss you.

Comment #82 - Posted by: bingo at September 6, 2011 12:48 PM

28/m/5'11"/180
95-115-135-155-175-185(PR)-190(PR)

Comment #83 - Posted by: justaman - liberty, sc at September 6, 2011 12:51 PM

45,65,75,86,95,95,100

first time

Comment #84 - Posted by: Lrey at September 6, 2011 1:08 PM

Bingo, I usually only post WOD results, but I got a little choked up reading your comment today. I know how it feels to lose a four-legged member of the family and my thoughts are with you.

Comment #85 - Posted by: Bill M. m/46/5'3"/133 at September 6, 2011 1:09 PM

115
125
135
135
145
155
155 (pr)

Comment #86 - Posted by: coyo at September 6, 2011 1:30 PM

Thruster 3-3-3-3-3-3-3
95,105,115,125,135,145,155

Comment #87 - Posted by: jstick911 at September 6, 2011 1:44 PM

This was my first Crossfit work out. I did fairly good if i do say so myself

All weights are with a 45 lbs bar:

30kg/40kg/44.6kg/44.6kg/46.8kg/50kg/50kg(2x)

How good is this?

Comment #88 - Posted by: Bryan at September 6, 2011 1:46 PM

Thruster:
90 - 110 - 130 - 130 - 135 - 140 -150 (PR)

Comment #89 - Posted by: Phoenix-Germany at September 6, 2011 1:59 PM

135x3
155x3
165x3
170x3
175x3
175x3
175x2 (failed on the 3rd)

Comment #90 - Posted by: Brian_M at September 6, 2011 2:05 PM

135, 146, 157, 168, 179, 190, 190

Comment #91 - Posted by: Moe at September 6, 2011 2:06 PM

CFWU x 1, 95lb thrusters x 5 warmup.

135
145
155
160 (PR)
165 (PR)
170 (PR)
175 (f,1) new 1RM PR

Felt strong today.

Comment #92 - Posted by: Sheldon N (M/34/6'/183) at September 6, 2011 2:06 PM

135-135-155-175 stop due to back spasm

Comment #93 - Posted by: ryman 22/m/68"/185 at September 6, 2011 2:07 PM

M/33/6'3"/200
135-155-175-185(2)-180(2)-175(2)-175(2)
All of my "2s" were 2.95 reps... ugh.

Prev:
115-125-135-155-175-180(PR)-135

Comment #94 - Posted by: Ben S at September 6, 2011 2:29 PM

m/20/5'8/160

Thruster 3-3-3-3-3-3-3

Loads: 165,185,200(2),195(2),195(2),195(2),195(2)

Yeah, really frustrating...

Comment #95 - Posted by: Drewpy at September 6, 2011 3:03 PM

m/20/5'8/160

Thruster 3-3-3-3-3-3-3

Loads: 165,185,200(2),195(2),195(2),195(2),195(2)

Yeah, really frustrating...

Comment #96 - Posted by: Drewpy at September 6, 2011 3:06 PM

I'm LOVING all the videos of the masters women!! Thank you and please keep them coming. They are really inspirational!

Comment #97 - Posted by: JL at September 6, 2011 3:22 PM

26/m/165/5'9

Warm up-
12 min amrap = 18 rds

3 hang cleans -120lbs
3 Hspu
6 ttb

135-155-175-195-205(2)

Comment #98 - Posted by: Jacob at September 6, 2011 3:25 PM

135-155-175-185-205-225-245(2x)

Comment #99 - Posted by: Daniel Stuckey at September 6, 2011 3:42 PM

30/M/135

Hotel gym only had dumbbells, so I had to make due with them. Weights listed are weight per hand.

35-40-45-50-50-50-50

10 hammer grip deadhang pullups between each set.

Comment #100 - Posted by: Eric E at September 6, 2011 3:43 PM

M/40/82 kg/ 179 cm

Weights in kg
50-60-60-62,5-62,5-65-60

Comment #101 - Posted by: Sigurbjorn at September 6, 2011 3:44 PM

50% Murph

800M, 50 pullups, 100 pushups, 150 squats, 800M

16:10

No barbell access. Avg HR 179, peak 188. Pullups on a road sign at the Old Mill, San Quintin, Baja.

Sorry bingo, my 17 year old cat has been dying for a year and a half. It is hard.

Comment #102 - Posted by: mas 54/m/155 at September 6, 2011 3:50 PM

135-145-155-160-165-170-135(5)

Comment #103 - Posted by: Aaron (M/26/5'8''/175) at September 6, 2011 4:00 PM

PITT:

155-175-185-205-215(x2)-215-225(x2)

TRDD:

MIA


WINDSOR CROSSFIT
Ontario, Canada

Comment #104 - Posted by: dan bosco at September 6, 2011 4:01 PM

Bingo, sorry for your loss. You put together an awesome workout for Haddie.

Comment #105 - Posted by: Kamper M/47/200/74" at September 6, 2011 4:04 PM

135, 155, 160 new pr, 165 (f x 1), 165 (f x 1), 155 (f x 2), 155 (f x 1) Really lost power towards the end

110329: 157
100331: 150

Mariana f/24/5'4"/115: 65, 75, 85 pr, 95 (f), 90 (f), 80

Comment #106 - Posted by: Espinosa m/26/5'11"/165 at September 6, 2011 4:10 PM

m/42/145#
105/115/125/135/145/155/145
with a "fran" chaser...3:19
21/15/9
thruster 95#
pull-ups

Comment #107 - Posted by: Vilhelm at September 6, 2011 4:17 PM

Warm up:

3 sets
15 sits ups
15 back extensions
10 lat pulldowns behind head

95-105-105-95-95-95-95

Comment #108 - Posted by: haught009 6'1" 185 lbs at September 6, 2011 4:27 PM

115
125
140
155
160
170 (f)

Comment #109 - Posted by: SB at September 6, 2011 4:27 PM

110lb Sandbag Thrusters
M/53/72"/210

Comment #110 - Posted by: Pete In Sun City at September 6, 2011 4:35 PM

As Rx'ed

135
145
155
165
175
185
205x1

Comment #111 - Posted by: Gonzo at September 6, 2011 4:46 PM

Until one has loved an animal, a part of one's soul remains unawakened - Anatole France. Sorry for your loss Bingo.

Comment #112 - Posted by: dp at September 6, 2011 4:48 PM

M/26/185

135x3
155x3
155x3
185x3
185x3
205x3
205x2
205x1

Tough one

Comment #113 - Posted by: Jason at September 6, 2011 4:48 PM

155
165
175
185 X1
180 (PR)
180
180 X2

Comment #114 - Posted by: MarcusG 30 5'9" 155 at September 6, 2011 4:50 PM

40M/5'10"/172#

W/U: thruster, 5x1 at 45-65-95-115-135.

As Rx: 155-175-205-210-210-215(x2)-215(x1).

C/D: BP, 195x5 - 215x3 - 235x1.

New 3RM PR at 210 by 5#. Third time doing this WOD. Fails were at the PP on the sets of 215. Developed what feels like a cramp or mild sprain in my upper lat, just below the left scapula. I don't think it's anything serious.

Comment #115 - Posted by: rjf (Since 07-20-07. WOD no. 1133) at September 6, 2011 4:59 PM

30/M/6'2"/210
135-145-155-170-175-185(2)-180

Any suggestions on gaining more flexibility in the wrist. I have trouble getting arms parallel for front squat portion of the thruster. All in the flexibility of wrist I believe. Any suggestions would be appreciated.

Comment #116 - Posted by: uahpr19 at September 6, 2011 5:15 PM

w/u 7, 6, 6 on 40# weighted pull-ups

135, 145, 155, 165, 175 (pr), 185 (pr), 200 (fail)

got about 90% of the way up on first rep of 200. quite heavy for me

c/d worked on double-unders

22/m/5'11"/171

Comment #117 - Posted by: Logan S at September 6, 2011 5:26 PM

Lvl 1 cert at crossfit fx tx was awesome! I had a blast and can't wait to do another cert. The coaching staff was amazing and the facility was top notch.

Comment #118 - Posted by: robert gibson at September 6, 2011 5:33 PM

105, 105, 115, 115, 125, 125, 135

Comment #119 - Posted by: Edwards M/15/5'11/160 at September 6, 2011 5:47 PM

did 3x5 on accident

135-155-165pr-135-135

Comment #120 - Posted by: controlfreak at September 6, 2011 5:49 PM

95-115-125-135-145(x2)-145-155(x1)

Comment #121 - Posted by: Saam at September 6, 2011 5:59 PM

got up to 160 lbs (missed at 165 lbs)

Comment #122 - Posted by: Kyle A. at September 6, 2011 6:10 PM

95
105
115
125
135
145
155

m/24/195

Comment #123 - Posted by: E at September 6, 2011 6:28 PM

65-75-85-95-100(PR)

Comment #124 - Posted by: Thinlizzie at September 6, 2011 6:29 PM

m/24/5'9"/170

135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3 (PR)

Previous 1RM was 200

Comment #125 - Posted by: Alex Woita at September 6, 2011 6:30 PM

135-155-165-175-185-195x1-195

Comment #126 - Posted by: CLE at September 6, 2011 6:50 PM

135-145-155-155-155-165-185x2

Comment #127 - Posted by: Nick at September 6, 2011 6:58 PM

95,115,125,135,145,155f,155,155 vs
95,115,125,125,125,125,125 w/.67 mi run wu 4:43 3.30.11

1k run wu 4:39

Comment #128 - Posted by: kevin o at September 6, 2011 7:03 PM

135
145
150
155
160
160
165
all x3
35/150#

Comment #129 - Posted by: Mark Lovelace at September 6, 2011 7:16 PM

115-135-155-155-135-135-135

*Dropped weight to focus on form

Comment #130 - Posted by: Erik Mortensen at September 6, 2011 7:26 PM

65
95
105
115
125
130
135

Comment #131 - Posted by: Phil B at September 6, 2011 7:27 PM

155
155
155
155
165
170
185
Failed on the 3rd rep at 185 but last time around that was my one rep max so I'll take it
M / 34 / 6'0" / 185lbs

Comment #132 - Posted by: Brennan at September 6, 2011 7:43 PM

145-155-165-175-185-195-205

Comment #133 - Posted by: randy@crossfitdenver.com at September 6, 2011 8:05 PM

5 sets of
115# SqClean TnGo+ 45 sec airdyne
rest 4:30. 1:36-1:38 per set

rest 4.5 hrs then 1000m row x 3, 12min rest
3:33, 3:30, 3:32

Comment #134 - Posted by: brian p m/34/5'8-1/2"/169 at September 6, 2011 8:06 PM

Had a fantastic weekend in Atlanta for L1 cert! Big thanks to chuck, mike g., Sara, Christmas, and Nicole for sharing your knowledge and passion for this amazing sport!! Also, thank you Dan aka "SnatchMaster" for hosting the cert. The athletes at your box are lucky to have you!!

Comment #135 - Posted by: Ashley shelly at September 6, 2011 8:33 PM

M/25/163

95-95-115-115-125

Comment #136 - Posted by: Yessuh at September 6, 2011 8:50 PM

135 x 3
145 x 3
155 x 3
165 x 3
170 x 3
175 x 2
175 F
165 x 2

M/28/145/5'9"

Comment #137 - Posted by: Eric H. at September 6, 2011 9:02 PM

95-105-115-125-135 (f)-130 (PR)-125

Comment #138 - Posted by: Abhi at September 6, 2011 9:45 PM

m/25/5'7/152

95
105
110
115
120
125
130
135 F

Comment #139 - Posted by: TZ at September 6, 2011 9:51 PM

m/31/5'10/87kg

60kg x 3
65kg x 3
70kg x 3
75kg x 3
80kg x 3
85kg x 2 (1 x f)
85kg x 2 (1 x f)

Comment #140 - Posted by: Roly at September 6, 2011 11:57 PM

115-135-155-165-165-185-185

Comment #141 - Posted by: TomO/45/M/200 at September 7, 2011 2:48 AM

7 X 3
135# Thrusters
30 K's to E's
1000 M Row

Comment #142 - Posted by: dyagg at September 7, 2011 5:11 AM

M/32yr/176cm/73kg

25-35-45-50-55-60-60kg

Comment #143 - Posted by: Gabriel at September 7, 2011 5:56 AM

115/125/135/155/170(PR)/185(f)/135

Comment #144 - Posted by: preacherman at September 7, 2011 6:07 AM

Fantastic lv 1 cert @ CF ATL this weekend. The trainers were outstanding. Thanks Christmas, Nicole, Sara, Mike G and Chuck. Hell yea!

Comment #145 - Posted by: Trish at September 7, 2011 7:11 AM

F/41/5'6"/145

65-75-85-95-100-100-100

Comment #146 - Posted by: mom to five at September 7, 2011 7:25 AM

Lorie- 25/25/30/35/40/45/50
Sean- 95/105/115/125/135/145/155

Comment #147 - Posted by: Sean Snyder at September 7, 2011 7:48 AM

Anyone know who makes the shorts that Dusty Hyland is wearing during the "Meadows" wod video from Monday 110905? They looks pretty cool

Comment #148 - Posted by: Rich at September 7, 2011 7:59 AM

95-105-115-125-135-140-135

m.38.151

Comment #149 - Posted by: brett_from_wylie at September 7, 2011 8:16 AM

110
115
120
125
130
135
140 (failed on 3rd rep)

Comment #150 - Posted by: JFA at September 7, 2011 8:18 AM

115, 125, 135, 140, 145, 150, 155

Comment #151 - Posted by: fosterww98 at September 7, 2011 8:41 AM

125
135
145
155
165
175 (pr)
185 x2

Comment #152 - Posted by: Sinal M/32/5'9"/222lbs at September 7, 2011 8:59 AM

131 - 155 - 175 - 185(2) - 190(PR)

Comment #153 - Posted by: Edwin 28/M/68"/170 at September 7, 2011 10:17 AM

45-65-85-105-115-115-120

Comment #154 - Posted by: Brizendine at September 7, 2011 11:54 AM

135,140,145,150,155,160,165

M/19/6,1/190

Comment #155 - Posted by: chad at September 7, 2011 12:01 PM

115
125
145
165
185
190(pr)

Comment #156 - Posted by: ferb44 179# at September 7, 2011 12:56 PM

145x3
165x3
185x3
205x3
225x2 + F
225x1
205x3
185x3

3k row.

Comment #157 - Posted by: Dave at September 7, 2011 1:01 PM

135, 165, 165, 165, etc.

Comment #158 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at September 7, 2011 2:39 PM

m/41/6'/206

45, 45, 95, 115, 135, 155, 175 (1x) lbs

Comment #159 - Posted by: Pjduenas at September 7, 2011 3:03 PM

48/m/71 kg
CFWU
WOD 50 kg, 52½, 52½, 52½, 52½(3rd F), 50, 50

Comment #160 - Posted by: AndersI at September 7, 2011 3:06 PM

M/42/5'8"/162

95-115-135-135-135 (83% bodyweight)

Comment #161 - Posted by: Jon at September 7, 2011 3:17 PM

M/36/6'4"/195

95/115/115/115/115/115/115

Comment #162 - Posted by: Tim T at September 7, 2011 4:23 PM

115-125-135-145-155-165(f)-135

Comment #163 - Posted by: Raph at September 7, 2011 4:52 PM

Rx'd
135-150-160-175-190-205-225(2)
Left wrist gave on 3rd rep

Comment #164 - Posted by: Blong 32/m/71"/214 at September 7, 2011 5:25 PM

m/39/6/190ish
As Rx'd
125
145
155
165
175
185
190 (PR)

f/29/501/140ish
As Rx'd
105
110
115
120 (PR)
125x2
125x2
125x1

Comment #165 - Posted by: Jeremy A. Olive at September 7, 2011 5:32 PM

10min easy on airdyne + 5 min jog

WU with lighter KB's, then

70# KB Snatch 10/10 for 3 sets.
HS Walks - 100', 90', 40'+hold against wall, 40'+hold, 60', 50'
DU's-42-41-50-50-47-49 (25sec on, 35 sec rest)
30xTGU with 16kg, 6:10

Comment #166 - Posted by: brian p m/34/5'8-1/2"/173 at September 7, 2011 5:32 PM

155, 175, 185, 195, 200 as rx'd

Comment #167 - Posted by: Moises Del Mar 166lb;1983 at September 7, 2011 5:42 PM

115 125 130 135(2) 125 125 125 125

Comment #168 - Posted by: David Burns at September 7, 2011 5:58 PM

Failed on third rep of 190 ( Twice)
PR still 185

Comment #169 - Posted by: Kevin McClellan 50/ 195 at September 7, 2011 6:06 PM

85-90-95-100-105-110-115

Comment #170 - Posted by: myles456 at September 7, 2011 6:31 PM

XFactor in Portland FTW! What a great weekend with a lot of awesome people and the staff was fantastic!

Comment #171 - Posted by: PDXRobert at September 7, 2011 8:40 PM

CROSSFIT CAMP PENDLETON Level 1 Cert- Awesome course with extremely knowledgeable coaches!! Thanks Pat, Katie, and Erik. You do not know how much of an impact you have made on us and how much this will influence the Marines we teach. Thanks again and Semper Fi!

Comment #172 - Posted by: Ryan at September 7, 2011 8:48 PM

M/43/6'/220
135-135-155-155-175-175-185

Comment #173 - Posted by: bill wilhelms at September 7, 2011 11:17 PM

52kg
52kg
57kg
57kg
60kg
60kg
65kg

Shoulder feeling much better since massage.

Previously
70kg
70kg
70kg
70kg
70kg
70kg
70kg

Poor nutrition, too many beers & too little sleep made this harder than it should have been!
Comment #123 - Posted by: JT at March 27, 2010 12:59 PM

Comment #174 - Posted by: JT at September 8, 2011 1:13 AM

50kg
55kg
55kg
60kg
60kg
65kg
67,5kg

Comment #175 - Posted by: Pers.Anton at September 8, 2011 1:30 AM

As Rx'd: 115, 135, 155, 165, 175, 185, 195 (x2)

Comment #176 - Posted by: Dennis M/28/6'0/185 at September 8, 2011 2:12 AM

135/185/185/205/205/225/225

Comment #177 - Posted by: amped 37/M/195/6' at September 8, 2011 7:07 AM

50, 60, 70, 80, 90, 100 (2x fail), 100 (2x fail)

Comment #178 - Posted by: Nick Stanley 40/5'9"/175 at September 8, 2011 7:34 AM

135-145-155-165x2-165-175Failed-165

Comment #179 - Posted by: KWK at September 8, 2011 11:35 AM

95,135,155,175,195(1),195(2)PR for reps
worked from this mornings SWOD...probably shouldnt have done this.
Way better form than last time.

Comment #180 - Posted by: jtoops m/27/200 at September 8, 2011 5:25 PM

M/43/5'11"/190

115-125-135-145-150-150-155(2)

M/14

35-40-45-50-55-60-65

F/10

20-25-35-40-40-35-40

F/7

5-10-15-17.5-20(with assist)-17.5-20

F/4

5-10-15(f)-10-12.5(with assist)-10-10

Comment #181 - Posted by: nutfam at September 8, 2011 5:45 PM

m/43/200/5'11"

row 500

Thruster 3-3-3-3-3-3-3
45 89 111 122 133 144 155 (F)

lost balance a few times & dropped, but was able to pick it up and go on.

Comment #182 - Posted by: slowweak at September 8, 2011 6:54 PM

135-145-165-175-185

Comment #183 - Posted by: therozfather at September 9, 2011 6:04 AM

115x3
125x3
135x3
145x3
155x3
165x3
175x3
185x3

Did 8 sets. Oops. OH BABY

Comment #184 - Posted by: NSwan M/20/185 at September 9, 2011 7:43 AM

Previous two

95 for all sets...right after 2 hours of b ball and shoulders still sore from snatches

TOnight

DId it after work at JC

95 115 135 135 135 135 135

Tonight

115 135 145 145 145 145 145

Went all the way down to a wall ball on each one

Comment #185 - Posted by: Cleveland at September 9, 2011 9:15 AM

135-145-155-160-165-170 (pr for reps)

Comment #186 - Posted by: Kevin - CFMoncton at September 9, 2011 12:29 PM

43/m/176cm/73kg

60-65-70-75(2)-75(2)-75PR kg

Skipped the last rep after my PR.

Comment #187 - Posted by: Memuc at September 9, 2011 12:31 PM

so i broke the 3/1 rule...

today: 9/9/11

7x3 thruster

105 115 125 135 140 140 140

probably could've done more, but thats all of the plates i had with me.

then:

from the CFJournal Facebook posts:

"i will do 30 ____ " today.

30 45# SP 44.90 seconds
30 situps 41.00 seconds
30 games push ups 53.02 seconds

bleh.

Comment #188 - Posted by: robS at September 9, 2011 12:33 PM

135
155
185
195 f
195

Comment #189 - Posted by: B-Mo at September 9, 2011 1:44 PM

88 lbs
110
120
132
143
154
165

should've gone for 177lbs but I started low... next time.

Comment #190 - Posted by: SeanMz at September 9, 2011 2:31 PM

worked to 155 3RM, tough on wrists
last time:
95-115-135-145-155pr
previous: 145 3RM
March 31, 2011

Comment #191 - Posted by: Ajax at September 10, 2011 4:21 AM

65-85-95-95-105(F)-95-95-95

Comment #192 - Posted by: rodmp at September 11, 2011 4:07 AM

40,40,45,45,50,50,55 kg.

Comment #193 - Posted by: Meiksolo M35/ 83 kg/ 185cm at September 11, 2011 2:10 PM

THRx3: 95,105,115,125,(130x2+F),120,115
+1 rep from last time.

Comment #194 - Posted by: Harpo m/44/5'7"/145 at September 11, 2011 3:40 PM

49/M/175
3x95
3x115
3x135
3x135
3x135
3x140
3x140

Comment #195 - Posted by: Ibzim at September 11, 2011 6:01 PM

135
135
135
155 (2)
155

Comment #196 - Posted by: mslo25 m/31/5'10"/160 at September 11, 2011 6:31 PM

40, 45, 45, 45, 45, 47.5 x 2, 47.5 x 2

Failed at 50.

Comment #197 - Posted by: gazza at September 12, 2011 2:15 AM

55/3 75/3 95/3 135/3 140/3 145/2 115/3

Comment #198 - Posted by: Rggr at September 12, 2011 10:28 AM

done at 1200

95
115
135
145
155
165
175

legs didn't feel as strong as normal - ran a quick 2.38 mile run this morning (0530) in 14:46...maybe that is why.

Comment #199 - Posted by: GleichSTL m/34/174/5'10" at September 12, 2011 10:57 AM

175x3 - 185x3 - 185x3 - 185x2(Fx1) - 165x3 - 170x3 - 170x3

Comment #200 - Posted by: PaulDiane at September 12, 2011 2:59 PM

60-70-80-90-100lbs at 190 BW

Comment #201 - Posted by: Kevin - M/190/6'/39 at September 12, 2011 4:08 PM

m/178cm/87kg/35y
60/70/75/80/85x2/85

Comment #202 - Posted by: gepeto at September 13, 2011 7:03 AM

95, 105, 115, 135, 155, 165, 185

Comment #203 - Posted by: SF at September 13, 2011 3:18 PM

Jeff @ work
185
195
205
215(slightly jerked the last rep)
205

Comment #204 - Posted by: Jeff & Charity @ CF Snohomish at September 14, 2011 1:37 PM

65
85
95
405
115
125
130

Comment #205 - Posted by: knodes at September 15, 2011 3:33 PM

WU
thrusters 3 reps @:
95/3; 115/3; 125/3; 135/3; 140/3; 145/3; 150/3; 155/3
M/50/193#/72"

Comment #206 - Posted by: RB at September 15, 2011 6:10 PM

C-
115, 125, 135, 140, 140

Comment #207 - Posted by: Jeff & Charity @ CF Snohomish at September 15, 2011 11:19 PM

m/37/5'9/179
CFWU-2. Superman. Burgener. DU.
135,145,155,165,175,180,185
Still tough at 185. Focus on tighter lumbar. Felt like good job getting hips back, looking at gray line on wall instead of looking down.
3/29/11 at Triangle: Only 5 rounds 135,145,155,165,175

Comment #208 - Posted by: jrm at September 16, 2011 1:29 PM

135, 155, 175, 195, 205(PR)

Comment #209 - Posted by: Jeff Gebbie at September 16, 2011 6:21 PM

135,145,155x5

Comment #210 - Posted by: jbyroads at September 16, 2011 10:58 PM

95, 105, 115, 125, 135, 145, 155(f)

(PR: 155)

Comment #211 - Posted by: Manchild at September 17, 2011 9:04 AM

160# (failed at 165 x2)

Comment #212 - Posted by: Craig at September 17, 2011 6:58 PM

165
175
185
195
205 (PR)
210 (PR)
215 (f, 2)

Took these from floor, with squat clean thruster for the first rep. Took the last few days off, recovering from head cold. Easing back into Crossfit with a nice strength WOD. These felt good, but I should have had the 2nd rep on 215.

Did some mobility work in between sets - ankle flexion against rack, olympic stretch w/ feet on wall, figure 4 ER.

Comment #213 - Posted by: Mel/38m/5'10"/175 at September 19, 2011 12:27 PM

95-105-115-125-135-145-155(PR)

Comment #214 - Posted by: Jeff Gebbie at September 19, 2011 7:19 PM

160-170-180-190-200lbs(f)(didnt lockout arms on 3rd rep)

Comment #215 - Posted by: Kevin - M/190/6'/39 at September 20, 2011 5:49 AM

135-155-165-170-175-180-185

Subbed push press for thrusters and started each set with a power clean (no power rack at my school's crappy gym). Also opened the workout with 205x10, 210x7, 215x5 on the bench press before moving on to the WOD.

M/26/5'11''/195

Comment #216 - Posted by: Kent at September 21, 2011 2:58 PM

51/m/190

135/140/145/155/135/135/135. Tweaked neck during 4th rd.

Comment #217 - Posted by: denob at September 26, 2011 5:09 AM

M/23/70"/187#

4/28/11
95#
105#
115#
125#
125#
135#
135#

10/1/11
115#
125#
135#
145#
155#
160#(2)
135#

Comment #218 - Posted by: Bill Gibson at October 1, 2011 1:23 AM

m/33/170/5'8"

135-155-165-175-185-195(2+fail)-195

Comment #219 - Posted by: Adam Hamm at October 13, 2011 9:09 AM

135-155-165-170(1)-160(2)-135-145
Done at misawa on26 oct

Comment #220 - Posted by: mlt at October 25, 2011 3:27 PM

55,60,65,60,60,60,60

xfit back on after 5 days off through ilness. been in gym last 2 days but short of energy and strength.

58,63,65.5,68,68,70.5fl,70.5k pb 29.03.11

Comment #221 - Posted by: zenoperegrinus at October 27, 2011 6:23 AM

CFWUx3
65kg-65-70-70-75-75-77.5kg

Comment #222 - Posted by: Doug at January 21, 2012 9:04 AM
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