September 12, 2011

Monday 110912

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).
Post time to comments.

MonroviaL1_MiamiL1_BaselL1_AlexandriaL1_ChicagoMarinesL1_MountainViewL1_TorontoL1_TomballCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Monrovia, CrossFit Miami Beach, CrossFit Basel, Trident CrossFit VA, Chicago Marines, Mountain View Army, CrossFit Colosseum.
CrossFit Kids Course: CrossFit Champions.


"Behind the Scenes: Part 6" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


Jerry Hill on Fight Gone Bad 6 - video [wmv] [mov]


WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment - video [wmv] [mov]


"Excellence is not a skill. It is an attitude."
- Ralph Marston

Posted by Pukie at September 12, 2011 5:00 PM
Comments

Son of a..

Comment #1 - Posted by: Playoff Beard at September 11, 2011 5:09 PM

So basically Fran + running. Bring it on.

Comment #2 - Posted by: Stevie N at September 11, 2011 5:09 PM

Thank you so much to all of the coaches at The level 1 at Trident CrossFit this weekend. I learned more than i could have imagined and you guys really increased my confidence in my future as a crossfit trainer. Money very well spent.

Comment #3 - Posted by: Bobby R. at September 11, 2011 5:13 PM

Off subject....but how much weight are you suppose to use when doing Tabata squats? Thanks!

Comment #4 - Posted by: Chris at September 11, 2011 5:50 PM

jerry, where'd you get the "major league fitness" OHS t-shirt?!?!
big fan of the videos from you. keep 'em coming bro...

Comment #5 - Posted by: denverNsc at September 11, 2011 5:54 PM

chris- tabata squats are air squats

Comment #6 - Posted by: denverNsc at September 11, 2011 5:56 PM

Programmed my own WOD today before I saw this.
400m
21 push press. 95lbs
21 box jumps
3 rounds. 17min

Comment #7 - Posted by: Bird at September 11, 2011 6:27 PM

Just completed Cert L1 course at MonroviaCF. It was an awesome weekend of great knowledge, learning, and community. It was an honor and privilege to be able to meet and get instruction from some of the top CFG competitors. Thank you to the entire seminar staff and MCF for a great learning experience. I look forward to the next class.

Comment #8 - Posted by: Karen at September 11, 2011 7:09 PM

CF Kids Certification at CF Champions was spectacular!

The knowledgeable, professional, energetic and passionate trainers delivered and presented beyond my expectations. It was also evident that a lot of homework, high levels of organization and technical/thought process was put forth in putting together the content of the 2-day training course.

Also, kudos to CrossFit Champions! Thanks for hosting and making this possible close to home :)

Comment #9 - Posted by: Grace Patenaude at September 11, 2011 7:54 PM

Had an awesome time at the level 1 Cert. in Alexandria. All the trainers were awesome. Andrea and Chris...Jeff and I will be back down to workout with you both soon Thanx a lot!

Comment #10 - Posted by: Andrew at September 11, 2011 7:54 PM

Puketastic in 3 2 1..

Comment #11 - Posted by: Jon at September 11, 2011 8:29 PM

Just completed lvl 1 Cert in Chicago. Todd, Nicole and Lance were awesome. Great very informative class I can't wait to go forth and spread crossfit to my kids. Thanks to all the instructors.

Comment #12 - Posted by: Jeremias Carrillo at September 11, 2011 8:31 PM

M,165,23
10:50 RX

Comment #13 - Posted by: Aaron Brink at September 11, 2011 9:20 PM

15:25 RX'ed
M | 150 | 23

Comment #14 - Posted by: Denny W. at September 11, 2011 10:37 PM

“FDNY Dad”
Thank you for running to help the helpless
Thank you for running to be my hero
Thank you for running into the unknown
Thank you for running home to watch my games
Thank you for running back home to play catch
Thank you for teaching me to honest
Thank you for teaching me to do what’s right
Thank you for teaching me to give my all
Thank you for teaching me to love my wife
Thank you for teaching me how to serve God
Thank you for letting me make my mistakes
Thank you for letting me fix my mistakes
Thank you for letting me use what you’ve taught
Thank you for letting me become a man
Thank you for letting me ride in the truck
Thank you for being there when it counts most
Thank you for being the one to turn to
Thank you for being around for it all
Thank you for being the strength I’ve needed
Thank you for being FDNY Dad.
-Erik Ellingsen

Comment #15 - Posted by: Erik Ellingsen at September 11, 2011 10:43 PM

Thanks for the gread L1 Cert in Basel, Switzerland, it was awesome learning from you...
Hope to see you again soon.

Comment #16 - Posted by: Iris H. at September 11, 2011 11:18 PM

16:10. 1se/2nd rounds complete. 3rd/4th rnds broke thrusters into sets of 8/7. Active rest throughout will improve time. Very franlike at the end.

Comment #17 - Posted by: Xman at September 12, 2011 1:35 AM

Completed CFL1 Cert Basel... hopefully successful ;)... had a great time and some great coaches who shared their tremendous knowledge with us. Special Thanks to Sebastian (CF Vienna), Melissa (CF Manchester), Jami (CF Thames), Martin (CF Upsula) and Pat (CF HQ)!

Comment #18 - Posted by: Max at September 12, 2011 1:38 AM

43/m/176cm/74kg

Four rounds for time of:
Row 400 meters
95 pound Thruster, 15 reps
15 Pull-ups (butterfly, unbroken)

17:40

Thrusters broken in 10/5-10/5-7/5/3-6/5/4

Comment #19 - Posted by: Memuc at September 12, 2011 1:43 AM

18:26
sub'd row for run

Comment #20 - Posted by: TomO/45/M/200 at September 12, 2011 2:01 AM

19:49 rx

Comment #21 - Posted by: gb 44/m/71"/185# at September 12, 2011 2:30 AM

Germany, Münster

M 37/5´11/185 lbs

3 Week´s Rest :-(

14:55 min

Comment #22 - Posted by: Rico at September 12, 2011 2:40 AM

13:40
thrusters and pu done unbroken
regular kip no butterfly
go faster and thrusters and run
really think RUN FAST

Comment #23 - Posted by: charbs 195/m/26 at September 12, 2011 2:55 AM

greeting from sweden
as rx'd 18:10min

Comment #24 - Posted by: Jonni Wettervid at September 12, 2011 3:04 AM

m/46/185

15:50

Comment #25 - Posted by: cosmo at September 12, 2011 3:05 AM

m/43/5'6"/150

24:47

Comment #26 - Posted by: duane at September 12, 2011 3:43 AM

15:45, rough

Comment #27 - Posted by: Justin R M/5'11"/180/34 crossfit west village at September 12, 2011 4:02 AM

m/29/6'2"/214

31:27

75# thruster

Comment #28 - Posted by: Rando at September 12, 2011 4:04 AM

15:58 rx

Comment #29 - Posted by: Daniel M/26/69kg at September 12, 2011 4:28 AM

M/30/185LB

20:45RX

TOOK 2MONTHS OFF TRAINING FOR CYCLECROSS. BAD IDEA. BACK ON THE WAGON. GOING TRY DOT COM TRAINING FOR THE FIRST TIME.

NICE WOD!!!

Comment #30 - Posted by: jacob kilbride at September 12, 2011 4:41 AM

That. Sucked. That workout needs a name. How about, "Fran's sister, Freida"
14:40, Kandahar

Comment #31 - Posted by: Blaine at September 12, 2011 4:51 AM

I enjoyed the three minutes on the floor after this

15.10

Comment #32 - Posted by: Jonathan Matthews at September 12, 2011 5:05 AM

9/11 workouts, in honor of the first responders
15-12-9-6-3 reps for time of:
135 pound Power clean (95#)
Bar-facing burpee (12:00)
5 minute rest
Five rounds of:
3 Cleans (@ 135#)
20 Burpees (17:30)
5 minute rest
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball (2 25# dumbbell thrusters)
15 foot Rope climb, 1 ascent (5 rounds)
dave, M/55/170

Comment #33 - Posted by: Dave Smith at September 12, 2011 5:16 AM

i grossly underestimated this work out....

Comment #34 - Posted by: voodoo at September 12, 2011 5:21 AM

29:29

Comment #35 - Posted by: bwk5015 at September 12, 2011 5:26 AM

L1 cert in Alexandria this weekend was great! Thanks to all the trainers for sharing your wisdom and making it fun at the same time!

Comment #36 - Posted by: Lisa at September 12, 2011 5:27 AM

As rx'd 17:48

Humbling. Great time Austin...Wow!

Comment #37 - Posted by: fathertyme m/33/6'/165 at September 12, 2011 5:34 AM

F/41/5'6"/145

21:06 (65#)

Comment #38 - Posted by: mom to five at September 12, 2011 5:38 AM

I underestimated the 400m. Humbling as always!

19:46 ( 55 lb)

Comment #39 - Posted by: Melissa S at September 12, 2011 6:01 AM

M, 218, 23 yo. As rx'ed in 19:35.

Comment #40 - Posted by: JD at September 12, 2011 6:03 AM

Good burner this morning in the fog. 11:44Rx

M/30/5'10"/183lbs

Comment #41 - Posted by: Joe Trinosky at September 12, 2011 6:11 AM

Level 1 Cert in Alexandria was SO much fun this weekend. Thank you so much to the coaches and esp to Chriss and Andrea for opening your box to "59 of your closest friends" So great meeting all of you and thank you for your help and enthusiasm. Its contagious!

...and I will never put my hands on my hips again!

Comment #42 - Posted by: maria or marcia at September 12, 2011 6:12 AM

As rx´d after 2 night shifts, though but it was worth it.

15:38

Comment #43 - Posted by: tanzenfranz . M/27/188kg/92cm at September 12, 2011 6:12 AM

26:39

Comment #44 - Posted by: Flashp at September 12, 2011 6:18 AM

28:19 (55 lbs)

Comment #45 - Posted by: keithl at September 12, 2011 6:21 AM

as rx'd

18:11

Comment #46 - Posted by: ferb44 180# at September 12, 2011 6:26 AM

Had an amazing time at Basel Switzerland... Pat, Jami, Martin, Melissa and Sebastian did an amazing job with all of us and the class seemed to be a huge success! Thanks everyone for the hard work... Totally worth it!!!!!!!! I recommend everyone attend Level 1 it helps a lot!!!

-chris

Comment #47 - Posted by: Chris devillez at September 12, 2011 6:27 AM

M-22-6"-170

16:54

Thrusters broke down 10-5

Comment #48 - Posted by: Eric Peterson at September 12, 2011 6:32 AM

Rx'd - 18:12

Comment #49 - Posted by: Townsend m/28/5'8"/140 at September 12, 2011 6:51 AM

Subbed 500m row for 400m run. 27:01.

Comment #50 - Posted by: Alan H. in Kabul at September 12, 2011 6:53 AM

Am I going crazy, or did the WOD change 3 X since last night??

Comment #51 - Posted by: Vinsanity at September 12, 2011 7:04 AM

Rx'd - 23:35. Just the kind of workout I need. I hate running.

Comment #52 - Posted by: Moe at September 12, 2011 7:17 AM

Did the baseline w/ blakley for LII Power Fitness... 3:59, 32 second PR. HUGE blister on my foot from the mile run on sunday.

Comment #53 - Posted by: Curtis Warren at September 12, 2011 7:17 AM

M.175.33
14:58

Comment #54 - Posted by: Dominic at September 12, 2011 7:22 AM

Scaled to;

Four rounds for time of:
Run 400 meters
75 pound Thruster, 15 reps
15 Pull-ups

All unbroken
16:16 (pr)

Comment #55 - Posted by: coyo at September 12, 2011 7:32 AM

Awesome course! Thanks again to Pat Sherwood, Melissa, Sebastian, Jima, and Martin for putting a great Level 1 course in Basel, Switzerland.

Comment #56 - Posted by: Steve Baker at September 12, 2011 7:41 AM

M/39/5'10"/192#

As Rx'd: 26:18

I had to run with my arms hanging limp at my sides...shoulders were completely shredded. In a way, that was the worst part of this workout.

Never Quit!

Comment #57 - Posted by: Playoff Beard at September 12, 2011 8:05 AM

Swim - pushup WOD...

5 x (50m swim + 25 pushups)

13:45

Was 4 x 54m and 1 x 36m (18m / 20yd pool @ Y), so this is very close to 250m, unlike prior efforts, which were closer to 180m swims.

Good leg-recovery workout, needed after an hour of ultimate frisbee yesterday and Saturday's BtB Tabata Squats + 1 mile run.

Comment #58 - Posted by: matt h - 49m - 5'11" - 183 bwt at September 12, 2011 8:29 AM

M/37/5'8"/180(and losing!)

As RX'd, much harder than I thought it would be...
27:48, nearly puked~!

Comment #59 - Posted by: Vern H at September 12, 2011 9:01 AM

18:30 Rx with cold and the rain

Comment #60 - Posted by: Christoffer gammelgaard at September 12, 2011 9:06 AM

i didnt realize how lucky we were to have Todd, Nicole and Lance be our intructors for our CF Lvl 1 Cert at Recruting Station Chicago! How the hell are we still sore from last week!

Attack what you suck at!

-Roman

Comment #61 - Posted by: roman at September 12, 2011 9:23 AM

This weekend's L1 Cert in TO was awesome. The seminar staff were knowledgeable, enthusiastic and fluent, the gym was outstanding and Paul was a great host. This format works so well, with (excellent)live demonstrations and multiple lecturers, mixing in breakouts and WODs. So worth it!

Comment #62 - Posted by: Cindy Smith at September 12, 2011 9:27 AM

18:36 Rx'd

Comment #63 - Posted by: Nick at September 12, 2011 9:30 AM

First crossfit workout ever.
That was an experience...

Comment #64 - Posted by: cory at September 12, 2011 9:33 AM

17:55

85 lbs thrusters

Couldn't believe how much those third and fourth runs slowed down. Quads still sore from those Tabata B to B's two days ago.

Comment #65 - Posted by: Bill M. m/46/5'3"/133 at September 12, 2011 9:39 AM

f/45 65lb thrusters 21:08

Comment #66 - Posted by: josey at September 12, 2011 9:40 AM

2011-09-12: 18:05. 3:23-5:36. Note: Thrusters broken bad, pu's unbroken.

Comment #67 - Posted by: gs at September 12, 2011 9:43 AM

14:19 as Roxd

Comment #68 - Posted by: Jetté 42/M/5'11"/170 at September 12, 2011 9:46 AM

M,165,23
10:50 RX

Comment #13 - Posted by: Aaron Brink at September 11, 2011 9:20 PM

----

Wow. That's some serious power output there brother!

Comment #69 - Posted by: Playoff Beard at September 12, 2011 9:51 AM

As rx'd: 15.47
3.04, 3.52, 4.31, 4.17

"Will we be extremists for hate or for love? Will we be extremists for the preservation of injustice, or for the extension of justice?" ~ MLK Jr.

Comment #70 - Posted by: Espinosa m/26/5'11"/165 at September 12, 2011 10:03 AM

We just did a lot of overhead work in yesterday's 9/11 memorial workout (posted there). So, we scaled the thrusters to air squats. We were both glad we did!

Carole
F/53/5'6"/133

15:33

Kevin
M/52/5'11"/173

14:28

Comment #71 - Posted by: Kevin C. (M/52/5'11"/172) at September 12, 2011 10:12 AM

19:37 for "Running Fran"

Comment #72 - Posted by: cort at September 12, 2011 10:15 AM

M/38/5'8"/180

23:53

did #65 thrusters due to sore right shoulder

Comment #73 - Posted by: sean snyder at September 12, 2011 10:21 AM

@ Windmill Hill
2 runs on the windmill loop
2 runs on the bike trail

40# DB's
PU's from the rafters

17:21

Comment #74 - Posted by: TJO 44/185 at September 12, 2011 10:25 AM

Russle & the entire crew of trainers at the level 1 cert in Miami...thank you so much for everything this weekend. I was blow away by the level of professionalism throughout the entire weekend! Your coaching and encouragement is much appreciated. Thank you also for helping me pull my first strict muscle-up!!! It was the highlight of my weekend!

Sincerely,

Nate Hemphill

Comment #75 - Posted by: Nate Hemphill at September 12, 2011 10:28 AM

Thruster's pulled off the squat rack, not cleaned
19:48
Weight and pullups as rx'd

Comment #76 - Posted by: SB at September 12, 2011 10:30 AM

As rxd@ BFCF
Following 5 day eating binge
20.59

Comment #77 - Posted by: Jonblaze at September 12, 2011 10:37 AM

M/33/5'9"/155

As rx'd. First round unbroken.

20:08

Comment #78 - Posted by: Antun Karlovac at September 12, 2011 10:39 AM

As Rx'd 15:46

Comment #79 - Posted by: Matthew Lawrence at September 12, 2011 10:42 AM

17:51

Comment #80 - Posted by: CLE at September 12, 2011 10:46 AM

Well I managed to do my first butterfly PU today and got through the first 2 rounds doing them after that just regular kipping....

27:20 as Rx'd


Comment #81 - Posted by: Fernando m/22/5'9/153 at September 12, 2011 10:49 AM

http://climaterealityproject.org/

Comment #82 - Posted by: Yikes! at September 12, 2011 10:57 AM

f/41/180/5'11"

That was gawd-awful

the runs were slow, the thrusters were pretty good but the pullups were eternal.

27:46

The last set of pullups ended in sets of one. I failed when I tried to do two in a row.

Comment #83 - Posted by: JuliePlatt at September 12, 2011 11:00 AM

m/178cm/87kg/35y
19:16

Comment #84 - Posted by: gepeto at September 12, 2011 11:18 AM

3 rounds - 21:25

Comment #85 - Posted by: Brett C. m/30/6'0"/170lbs. at September 12, 2011 11:20 AM

25:24 @ 65lbs
New BFCF

Comment #86 - Posted by: brittk at September 12, 2011 11:22 AM

Broken pu and thruster

32:53

Threadmill at 16 yards 30 sec to reach the spead

Comment #87 - Posted by: sgt. jon at September 12, 2011 11:50 AM

Broken pu and thruster

32:53

Threadmill at 16 kph 30 sec to reach the spead

Comment #88 - Posted by: sgt. jon at September 12, 2011 11:51 AM

16:48 - but the real goal (yes!) was unbroken sets

Comment #89 - Posted by: TRN III at September 12, 2011 11:52 AM

19:43 as rx'd. brutal wod

Comment #90 - Posted by: Eli at September 12, 2011 11:53 AM

75lb thrusters
22:00
Lots of transition time in the gym...I needed it.
Tough, tough WOD!

Comment #91 - Posted by: georgecole3 at September 12, 2011 12:02 PM

18:22 as rx'd

Comment #92 - Posted by: Steve Muggridge at September 12, 2011 12:06 PM

27:30 as Rx'd

M/30/210/77"

Comment #93 - Posted by: Broomstick at September 12, 2011 12:08 PM

25:00
Subbed 500m row for 400 run trying to rest a calf strain; thrusters @ 85 lbs. Unbroken thrusters & pullups on 1st 2 sets. 10/5's on 3rd & 4th. Great WOD!
M/41/6'0/180

Comment #94 - Posted by: nrsthree at September 12, 2011 12:09 PM

17.23

Comment #95 - Posted by: albino at September 12, 2011 12:12 PM

M/35/5'11"/230 28% BF

RX 37:21

I should have done a lighter weight on the thrusters, but my pride wouldn't let me. I broke it into 5-5-5, same on pull ups. Would it have been better to drop the weight and go for unbroken sets?

Comment #96 - Posted by: Jack B. at September 12, 2011 12:13 PM

15:32, from a swedish dude!

Comment #97 - Posted by: Joel at September 12, 2011 12:15 PM

RX 17:13 Ouch!

Comment #98 - Posted by: Leslie at September 12, 2011 12:19 PM

14:34
Wanted to do the sets unbroken but had to set the bar down once on the thrusters and drop from the bar once on the pulls.

Comment #99 - Posted by: Rough Robbie at September 12, 2011 12:21 PM

M 36/5'7"/130

Subbed 65lb. thruster: 14:24

Comment #100 - Posted by: Dan at September 12, 2011 12:21 PM

19:11 (fittingly enough)

90# thrusters

Broke thrusters into 8/7 (7/5/3 on the last one)

lap splits: 3:39/4:27/5:18/5:47

Comment #101 - Posted by: jomo m/47/6'/172 at September 12, 2011 12:24 PM

As rx'd
25:40

Comment #102 - Posted by: Jonesy Boy at September 12, 2011 12:24 PM

16:55 Rx'd

Comment #103 - Posted by: Marco m/34/5'8"/175 at September 12, 2011 12:28 PM

I always think I couldve done more and hour after but utterly whipped during! Great WOD

pu and thrusters were broken at 8,5,2..

20:29

Comment #104 - Posted by: K Stuessy/ 73"/206/SJAFB at September 12, 2011 12:54 PM

18:29. Major cooling trend, it's only 95 degrees! Done at home.

Comment #105 - Posted by: ScottMacArthur at September 12, 2011 12:56 PM

19:55 as rx'd.

Comment #106 - Posted by: Jeff A. at September 12, 2011 1:08 PM

M/65/187-Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
37:57-what happened? Lots of walking, broken sets?
Humidity? Three-day layoff? Old age?

Comment #107 - Posted by: peejay2 at September 12, 2011 1:10 PM

THANKS TODD, NICOLE AND LANCE FOR COMING TO CHICAGO AND CHANGING THIS MARINE RECRUITERS LIFE. I'VE BEEN BODYBUILDING AND POWERLIFTING OVER 10 YEARS NOW AND WAS BEGINNING TO THINK THERE WAS NO WHERE TO GO. THANKS FOR SHOWING ME THE LIGHT OF CONSTANTLY VARYING FUNCTIONAL MOVEMENTS AND EXECUTING THEM AT THE HIGHEST LEVEL OF INTENSITY. LOOKING VERY MUCH FORWARD TO SEEING YOU IN THE CROSSFIT WORLD. SEMPER FIDELIS.

Comment #108 - Posted by: garland brown at September 12, 2011 1:24 PM

Subbed 65# thrusters

34min! Crazy long....

But, I wasn't thinking & started my first 6 thrusters as push presses - so ended up with 21 over heads on the first set.

Happy with some of my firsts....
* 1st time I was able to break all the pull ups into sets of 5
* 1st time I was able to break my 65# thrusters into sets of 5 (just the last round, though)

So, though slow: cleaner, neater, and tied together better overall. I'm happy. :)

Comment #109 - Posted by: Nessa 42/f/5'3"/135# at September 12, 2011 1:26 PM

16:35 Rx'd

Still not fully recovered from ACL surgery...but getting there.

Comment #110 - Posted by: Clint at September 12, 2011 1:34 PM

18:58 rxd

Comment #111 - Posted by: aermio m/32/5'7"/150 at September 12, 2011 1:35 PM

m/20/5'8/160

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Time: 12:34

Comment #112 - Posted by: Drewpy at September 12, 2011 1:45 PM

17:44

All sets except last unbroken
subbed 75lb thrusters - bad hip

m/44m/5'9"/164

Comment #113 - Posted by: Torg at September 12, 2011 1:49 PM

m/28/5'5/155/rx'd
11:19 that was a little harder than i expected. could have gone a little faster but its monday.

Comment #114 - Posted by: joey villarreal at September 12, 2011 1:49 PM

m/43/180

As rx'd:

17:45

Tough wod.

More better faster

Comment #115 - Posted by: Marty at September 12, 2011 1:51 PM

M/40/6'/200

19.27 rxd

Nasty!!!

Comment #116 - Posted by: Jay at September 12, 2011 1:55 PM

Had an awesome weekend with CFK seminar staff in Tomball, TX. Going into the weekend I wasn't sure of the proper steps to take to begin a kids program. I feel like now I am ready and have the proper tools that I need to get this kicked off! Special thanks to Todd, Ali,  Kelly and John Brown for devoting your weekend to us! Also, thank you to the Munson's for hosting the event! :-) You guys have a top notch box!!!

Comment #117 - Posted by: Ashley shelly at September 12, 2011 2:02 PM

26:59 tough workout

Comment #118 - Posted by: AGL at September 12, 2011 2:06 PM

Scaled to the Clark version, 400m, 15 air squats, 15 pullups, 4 rds.

10:45

Avg HR 185, peak 194. I can't believe I got a quicker time than two REAL athletes, Carole and Kevin. It is so awesome to see people do this rx'd in 10 to 15 minutes.

Comment #119 - Posted by: mas 54/M/155 at September 12, 2011 2:45 PM

20:40 as rx'd
Stations were spread out, which ate at my time and Thrusters really did not go well. Running and PUs were not a problem.

Comment #120 - Posted by: Magnus 25/5'8"/155-160 at September 12, 2011 3:05 PM

20:19

Comment #121 - Posted by: PaulDiane at September 12, 2011 3:05 PM

16:29 as rxed

Comment #122 - Posted by: Kevin McClellan at September 12, 2011 3:11 PM

Big Thanks to CrossFit Miami Beach! The level one cert was great! Loved having to travel to Miami from Canada, just for the fun of it!!! Coaches - you guys did a great job.

Comment #123 - Posted by: Alana at September 12, 2011 3:12 PM

Crossfit Monrovia Cert was awesome this weekend! Thank you to all the coaches and staff. Learned so much and ready to teach others the same. For sure our photo was just to sexy to handle, which is why it didn't make it up there!!!

Comment #124 - Posted by: Jeffrey Norcross at September 12, 2011 3:19 PM

More evidence that CrossFit is my rehabilitative tool.
I've not done a complete workout with pull-ups since my surgery about 6.5 months ago. Today I did. Granted I had to use a band, but I finished.
19:53, otherwise RX'ed (band pull-ups)

I am so pleased with this program. It continues to blow my mind in its ability to tap into domains of fitness, energy pathways, and I truly think that while the power curve can certainly be preventive of decrepitude, I think it can also be rehabilitative as well.
Thanks again CrossFit!

Comment #125 - Posted by: Steven M. Platek at September 12, 2011 4:01 PM

In 6 months of CF this was the worst workout I've incurred...worse than Fran, FGB, Filthy Fifty, etc. Really anything! Didn't help that I'm fighting an early season cold or flu...as prescribed, 23 minutes. Brutal and can't wait to do it when feeling better to crush this time! M/30/6'/173 lb

Comment #126 - Posted by: Jonathan at September 12, 2011 4:06 PM

22:33

Comment #127 - Posted by: Adam 5'10"/38/148# at September 12, 2011 4:18 PM

PITT: 13:47 As Rx'd

TRDD: 15:57 (65lbs; 15,15,15,15(8 assisted))

WINDSOR CROSSFIT
Ontario, Canada

Comment #128 - Posted by: PITT & TRDD at September 12, 2011 4:22 PM

19.45 rxd

Slow today.

Comment #129 - Posted by: controlfreak at September 12, 2011 4:24 PM

M/17/148

19'07" as rx'd... too rough.

Comment #130 - Posted by: Sam at September 12, 2011 4:28 PM

M/30/175

18:43
only 3 rounds due to Child care issues.

Comment #131 - Posted by: Payton Owens at September 12, 2011 4:35 PM

16.38
no pull ups. arm still useless

Comment #132 - Posted by: Kyle A. at September 12, 2011 4:39 PM

M/42/140#
as Rx'd
16:29 Tough one...

Comment #133 - Posted by: Vilhelm at September 12, 2011 4:42 PM

Four rounds for time of:
1 minute speed bag, 1 minute heavy bag
Thrusters with a 100# Sandbag, 15 reps
15 Pull-ups
21:28
M/53/72"/210

Comment #134 - Posted by: Pete In Sun City at September 12, 2011 4:46 PM

A long time ~

34 min:

I wasn't thinking and began with 6 push presses, so had 21 overhead pushes the first round.

Firsts for me:
1st time I was able to break pull ups into 5s
1st time I was able to break thrusters (65# sub) into 5s (just the last round, though)
(instead of 1s & 2s)

While slow, overall cleaner, neater, & better pulled together...... So, I'm happy.

I also lived through it. That's always a nice surprise at the end of a WOD...

Comment #135 - Posted by: Nessa 42/f/5'3"/135# at September 12, 2011 4:52 PM

34:46 as rx'd

95 lb thrusters is heavy for me. I thought about going down about halfway through the first round so my time would be better. However, at this point I am more worried about getting stronger and have more capacity for heavier weights than my times. I know I have decent stamina but my strength is not good. I figure once I get strong enough to use certain weights than my times will get better. Until then, these kinds of workouts are going to kill me.

Comment #136 - Posted by: Chaun m/22/6'6"/200 at September 12, 2011 4:53 PM

as Rx'D
22:49

Comment #137 - Posted by: Mike P._ m/31/170lbs/5'7" at September 12, 2011 4:56 PM

as Rx'd 17:07


The last set of thrusters threw me into a tail spin.

Comment #138 - Posted by: Morgan Whitman at September 12, 2011 5:00 PM

40M/5'10"/173#

W/U: strict weighted bar dip, 3x5 at 10-15-20 (de-load).

As Rx: 15:06 (active rest).

C/D: static stretching of shoulders; foam roll torture of the legs.

Each set of the exercises done at a normal pace. The active rest came in the form of catching my breath before the start of each set. In other news, I'm one pound closer to my goal of 180 by Nov. 1. I'm going to eat lasagna tonight to see if I can hold on to it.

Comment #139 - Posted by: rjf (Since 07-20-07. WOD no. 1137) at September 12, 2011 5:02 PM

This was MUCH harder than it appeared on paper...

27:47

thrusters made the whole thing go slower.

Comment #140 - Posted by: Saam at September 12, 2011 5:06 PM

21:20

Comment #141 - Posted by: mlt at September 12, 2011 5:10 PM

As Rx'd 34:20

Comment #142 - Posted by: Aaron at September 12, 2011 5:11 PM

21:58 as rx'd.

Comment #143 - Posted by: DomH at September 12, 2011 5:13 PM

25:30

#45 pound thrusters

Comment #144 - Posted by: Lorie Snyder at September 12, 2011 5:15 PM

25:30

#45 pound thrusters

Comment #145 - Posted by: Lorie Snyder at September 12, 2011 5:16 PM

18:57 at 90 lb Thrusters, runs on X-country course behind the barn.

Awesome!

Comment #146 - Posted by: james.patrick [M/49/66"/135] at September 12, 2011 5:17 PM

Ran 600 meters instead of 400
15 thrusters 95lb
15 pull ups
17:41. Tough wod.


Comment #147 - Posted by: Kurt at September 12, 2011 5:20 PM

M/ 28yrs, As Rx'd 20:28. Not to sure what my deal was just couldn't get my breathing down on anything and took too many breaks.

Comment #148 - Posted by: Aaron Ridgway at September 12, 2011 5:28 PM

M/23/22:00

Did @ Globo Gym, Had to transition aways between squat station, pullup station, and unfortunately treadmill. Interested to see what I coulda ripped out had it been set up properly.

Comment #149 - Posted by: Presten at September 12, 2011 5:42 PM

mas- great time on the scaled version!

Hats off to everyone who did this as Rx'ed.

Comment #150 - Posted by: Kevin C. (M/52/5'11"/172) at September 12, 2011 5:44 PM

29:46...trying to get used to a new pullup bar...yuck.

65 lbs. thruster

Comment #151 - Posted by: Thinlizzie at September 12, 2011 5:48 PM

28/m/5'11"/180
As rx'd
22:47

Thrusters and run killed me. Couldn't breath today. Even cramping some. Oh well, waa waa!

Comment #152 - Posted by: justaman - liberty, sc at September 12, 2011 5:51 PM

as rx'd

13:55

runs were a bit on the slow side today.

Comment #153 - Posted by: Aaron (M/26/5'8''/175) at September 12, 2011 6:04 PM

25:15

Subbed 2 min jump rope for the run and changed to 65 lb thrusters in the middle of round two because of intense wrist pain.

What does rx'd mean?

Comment #154 - Posted by: Kam M/21/6'/200 at September 12, 2011 6:06 PM

As RX'd - 18:42 in the gorgeous 90 degree Iowa sun!

Comment #155 - Posted by: Josh at September 12, 2011 6:06 PM

Great time @the L1 in Alexandria. Chuck and his team were phenomenal! Thanks for an awesome weekend!

Comment #156 - Posted by: KT at September 12, 2011 6:10 PM

16:12 as Rx'd

Comment #157 - Posted by: Edwards M/15/5'11/160 at September 12, 2011 6:15 PM

M/6-2/18/205lb
22:50 Rx'd

I got kicked out of my college for doing this one... I can scratch that off the bucket-list

Comment #158 - Posted by: Morgan at September 12, 2011 6:22 PM

21:15 as rxd.
Very difficult, damn thrusters...

Comment #159 - Posted by: BPemberton at September 12, 2011 6:26 PM

19.47 as Rx'd

Rough, but happy to be under 20 minutes.

22/m/5'11"/171

Comment #160 - Posted by: Logan S at September 12, 2011 6:29 PM

14:45 as Rx'd

Thought I was gonna die. In the first phases of sickness but also in school so I can't and won't let it stop me unless I pass out. Throat is scratchy right now, I can feel it swelling but i'm cramming halls down it trying to fight it off. Wish me luck!

Comment #161 - Posted by: Eric at September 12, 2011 6:32 PM

M/43/5'11"/190

As rx'd

20:14

M/14
3 rounds

400m run
12 45# thrusters
7 two band-assist pull-ups

12:32

Comment #162 - Posted by: nutfam at September 12, 2011 6:43 PM

thought this would be easier....

subd ring pullups since I'm trying to get some muscle ups.

no broken sets :)

as rx'd
17:47 ring pullups were kipped. Hell even my abs were tires after this one!!!

Comment #163 - Posted by: b hirt at September 12, 2011 6:46 PM

M/38/5'5"/185
As rx'd 17:44

Comment #164 - Posted by: Quattlebaum, Jeff at September 12, 2011 6:51 PM

Randy
6:17

Comment #165 - Posted by: B. Rhaly at September 12, 2011 6:56 PM

23:49
90lb total weight dumbbell thrusters, otherwise as Rx'd.

Comment #166 - Posted by: Brian_M at September 12, 2011 6:58 PM

my run was too long and had hills, maybe 50-100yds
but ~23:00 otherwise as rxd

Comment #167 - Posted by: aemory at September 12, 2011 7:09 PM

m/39/6/190ish
NOT AS RX'D. Tried using a new distance measuring tool and needless to say my math was off. End up running twice as far (800m each round vs. 400m). Oh well...

22:51

f/29/501/140ish

22:32

Comment #168 - Posted by: Jeremy A. Olive at September 12, 2011 7:14 PM

18:16 as Rx.

Comment #169 - Posted by: Sheldon N (M/34/6'/183) at September 12, 2011 7:19 PM

F/45/WOD = 400 meter run + 45# Squat Thrusters + 15 Modified pullups 4 rounds for time! 22:53

Comment #170 - Posted by: Jody at September 12, 2011 7:21 PM

M/25/165

16:57 (75 lbs)

Comment #171 - Posted by: Yessuh at September 12, 2011 7:26 PM

21:10 as Rx'd
Long way between thrusters and pull ups was shooting for sub 20 maybe next time
M / 34 / 6' / 185 lbs

Comment #172 - Posted by: Brennan at September 12, 2011 7:30 PM

Thanks to Todd (Widman), Nicole (Gordon) and Lance (Cantu) for the outstanding period of instruction. We (Marine Corps) pride ourselves on our physical fitness level and truly believe in the statement, “Crossfit workouts are extremely demanding and will tax the capacities of even the world's best athletes”. We, as all service members, are proud of our ability to perform at the level of the “world’s best athletes”. Now, we will incorporate all we’ve learned in the course and add it to our Physical Fitness program for both, the Marines and potential Marines. I recommend all (service members) to take up the challenge and participate in the seminar. Thanks again to the staff and all Crossfit instructors. Semper Fi.

Comment #173 - Posted by: Andre (SgtMaj) Askew at September 12, 2011 7:31 PM

22:58 rx'd

Comment #174 - Posted by: MikeyPaul - M/29/5'8"/170 at September 12, 2011 7:35 PM

26:23 RX the run kicked my butt. Ran like 3 miles yesterday at invitational.

Comment #175 - Posted by: Coach Jason at September 12, 2011 7:40 PM

41/m/185
as rx'd

12:22

Comment #176 - Posted by: JackM at September 12, 2011 7:41 PM

3 rounds
400m run
55# thruster, 15 reps
15 prog. pullups

21:41

Comment #177 - Posted by: Dan 29/6'/250 at September 12, 2011 7:44 PM

22/m/170

14:47 rx'd

Comment #178 - Posted by: Jules at September 12, 2011 7:51 PM

M/26/5'7"/150

As rx'd, but nowhere to run so sub'd 400m run for 800m row

30:01

Comment #179 - Posted by: Julian at September 12, 2011 8:00 PM

An awesome workout. Crossfit Level 1 Cert in Chicago was great.

33/m/178
14:01 rx'd

Comment #180 - Posted by: Aaron Lloyd at September 12, 2011 8:05 PM

M/26/5'7"/138

As Rx'd: 18:56

Not at all the time I was looking for, but a very humbling WOD.

Comment #181 - Posted by: Fidencio Hinojosa at September 12, 2011 8:13 PM

Four rounds for time of:
Run 400 meters
65 pound Thruster, 15 reps
15 Pull-ups

22:50

Comment #182 - Posted by: Sinal M/32/5'9"/222 at September 12, 2011 8:14 PM

rx 21:50. m/24/163

Comment #183 - Posted by: Jono at September 12, 2011 8:33 PM

Thrusters are my achilles heel.

21:45 as Rxd

Comment #184 - Posted by: Abhi at September 12, 2011 8:49 PM

14:30 wod #2 for me today. Definetly a rough one!

Comment #185 - Posted by: Dallas at September 12, 2011 8:52 PM

18:42 rx'd

Comment #186 - Posted by: Eric H. at September 12, 2011 8:56 PM

14:10 rxd

Comment #187 - Posted by: Dylan m/37/6'/170 at September 12, 2011 8:57 PM

As Rx'd 18:22

Comment #188 - Posted by: Thatcher M/44/5'10"/200 at September 12, 2011 8:57 PM

The L1 Cert at CrossFit Monrovia was great, even if our picture didn't make it up. I was initially starstruck by Boz, Khalipa and Hogan, but then I was thoroughly impressed by the knowledge and instruction provided by them and the rest of the cert staff - Kim, Erik, Johnny D, Jonesy, and Stephane Rochet (aka 'Stephanie Rocket'). Thanks for an amazing weekend!

Comment #189 - Posted by: Buckmaster at September 12, 2011 9:08 PM

M/173/5'7"/31

as rx'd 20:14

Comment #190 - Posted by: Mark S. at September 12, 2011 10:56 PM

For the first round I did

Run 400 meters
65 pound Thruster, 15 reps
15 Pull-ups

But I noticed that my time was bad so I had to scale down to three rounds of

Run 400 meters
45 pound Thruster, 15 reps
15 Pull-ups

In the end I got a bad time of 29:31. Next time I'll do my best to not overestimate my abilities.

Comment #191 - Posted by: rodmp at September 13, 2011 1:10 AM

tj as rxd
25:17
raeann
5Rs
400m run
15 push ups
15 sit ups
22:05

Comment #192 - Posted by: tjmah/44/220 at September 13, 2011 2:42 AM

19:04

Comment #193 - Posted by: James M/27/5'7"/155 at September 13, 2011 3:31 AM

m/27/5'10" 215# AsRx'ed 21:00

Comment #194 - Posted by: J Kirk at September 13, 2011 4:31 AM

Rx'd 14:32

Comment #195 - Posted by: amped 37/M/195/6' at September 13, 2011 4:55 AM

At #33: Our box came up with a really cool 9/11 tribute workout as well: 1 mile run at beginning & end of entire workout (1 for each tower lost), In between is 10 Rounds (to represent the 10 years since) of 9 Deadlift to Hang Clean to Push Press, 11 calories on rower, 9 HSPU, 11 weighted bag squats (75#).

Comment #196 - Posted by: Kathy E. at September 13, 2011 4:58 AM

3 rounds rx'd with 20 lb vest. Each run included running up and down 6 flights of stairs. 21:02

Comment #197 - Posted by: Chris B. at September 13, 2011 5:25 AM

23:48, male 40

65# thrusters.


Comment #198 - Posted by: Addicted2CF at September 13, 2011 5:53 AM

M/39/6'3"/210lbs

As Rx'd

22:47 ouch . . .

Comment #199 - Posted by: Andrew1 at September 13, 2011 5:58 AM

M/27/6'2"/196

17:30 (#65)

Comment #200 - Posted by: Micah E at September 13, 2011 6:14 AM

f/27/140/5'5"

4 RFT:
400m run
15 thrusters, 55lb
15 jumping pullups

~26 minutes

Comment #201 - Posted by: erin at September 13, 2011 6:36 AM

13:16 Rx'd

* thrusters & pull ups unbroken

Comment #202 - Posted by: MarcusG 30 5'9" 155# at September 13, 2011 7:00 AM

34/m/5'9"/175
17:30 rx'd

Comment #203 - Posted by: chris mclendon at September 13, 2011 7:08 AM

3 rds:
18:31

Comment #204 - Posted by: JFA at September 13, 2011 8:11 AM

Rx'd in 17:50

Killer

Comment #205 - Posted by: gr8phul1 - M/33/5'11"/170# at September 13, 2011 8:26 AM

M/54/6'2"/190

Sunday- Murph - 10-20-30 rep sets - 35:40

9-12-11 WOD 14:37

Comment #206 - Posted by: Stubs at September 13, 2011 8:36 AM

Did this 9.13 am, 3 subs since legs trashed from weekend and no-pullup diet continues (since mid-July) thanks to golfer's elbow...

4rft 250m row, 15 DBSwing 30#, 15 burpees

13:00

Lot slower than I thought it would be. Rows were all in 53-57 second range, swings reasonably fast -- burpees were the killers, bet they took 5-6 minutes over the 4 rounds...

Comment #207 - Posted by: matt h - 49m - 5'11" - 183 bwt at September 13, 2011 8:47 AM

17:50 Rx'd

Killer

Comment #208 - Posted by: gr8phul1 - M/33/5'11"/170# at September 13, 2011 9:13 AM

Thanks Pat, Jami, Martin, Melissa and Sebastian for a great L1 course in Basel - it was awesome! hope to see you guys in the near future.

Comment #209 - Posted by: Arnar at September 13, 2011 10:10 AM

m/51/6'3"/165

1/4 mile runs on treadmill
65# Thrusters

18:40 That one smoked me. Semper Fi.

Comment #210 - Posted by: MajorDad at September 13, 2011 10:56 AM

m/23/6'2"/185

400m on treadmill at 8.1
15, 75# thrusters
15 strict pull-ups

23:17

I cannot wait until I find a place with enough room for kipping pull-ups.

Comment #211 - Posted by: Brizendine at September 13, 2011 11:08 AM

Scaled to:

400m run
50kg thrusters
15 pull-ups

(worst pull-ups ever, no mer than 5 in a row, run was by Ankatstierna)

Comment #212 - Posted by: Pers.Anton at September 13, 2011 11:59 AM

400m run
15 50kg thrusters
15 pull-ups (worst pull-ups ever, no more than 5 in a row)

Run @ Ankatstierna gym

29:24

Comment #213 - Posted by: Pers.Anton at September 13, 2011 12:00 PM

m/27/5'6"/160lbs
Crossfitting for 1 year, was 230lbs when I started...

20:29 as RX - painful in every way, but LOVED IT!

Comment #214 - Posted by: Gahceeyah at September 13, 2011 12:03 PM

Well... We just got back from 5 months of bicycling across Europe. Greece to England. Our crossfittness is gone. We are starting all over again. We must ramp up slowly. So.. We did;
4 rft
Row 250m
10 thrusters
10 pull ups
60/m/195 - 14:40 thrusters@ 45lbs
50/f/130 - 15:30 thrusters@ 22lbs

Comment #215 - Posted by: Dave and Belinda at September 13, 2011 12:11 PM

M/31/6'0"/236
I was only able to finish three rounds due to time, but did them as Rx'ed. 27:39

Comment #216 - Posted by: Aaron B. at September 13, 2011 12:14 PM

4 rounds

400 Meter Run
9 (95# Thrusters)
9 PullUps

Watch got messed up....
Around 16:43
Good Workout

Comment #217 - Posted by: dyagg at September 13, 2011 12:43 PM

26:26 as rx'ed. Run was ok but slow. Thrusters were fine. Pull ups sucked - did sets of 5.

Comment #218 - Posted by: JMount at September 13, 2011 12:54 PM

28:04
runs were easy.
20 kg Dumbell thrusters sucked big time.
Pull ups is my worst.
Comment to this, the only way is up

Comment #219 - Posted by: Meiksolo M35/ 83 kg/ 185cm at September 13, 2011 12:57 PM

FML that sucked

Ran 800m instead of 400m
29:59

Comment #220 - Posted by: mike at September 13, 2011 1:28 PM

15 jumping pullups
15 45# thrusters'
.25 mi run on TM 0% incline
4 rds

cole 19:43
Ali 19:22

Comment #221 - Posted by: Schrecks at September 13, 2011 2:34 PM

as rx'd on TM at 2% but 3 rds due to time
13:16

Comment #222 - Posted by: Bells 38/195 at September 13, 2011 2:37 PM

M/33/6'3"/200

Scaled up to 115lbs thrusters
17:52

Comment #223 - Posted by: Ben S at September 13, 2011 2:41 PM

Mark 25:15

Comment #224 - Posted by: Mark & Theresa at September 13, 2011 2:42 PM

as rx'd 19:14 ouch!!

Comment #225 - Posted by: devo M/38/6-2/215 at September 13, 2011 2:52 PM

Did on Tues:

as rx'd with 65#

18:50

Laura f/49/5'7/150

Comment #226 - Posted by: power-girl at September 13, 2011 3:01 PM

Modified/combo
OH: 95-135
Front: 155-205
Back: 225-245
Then ran 800m, 50 x DU, ran 800m outdoor track
3:10 first run, 3:05 second, total 11:30
At WP gym, 1st day of ACS

Comment #227 - Posted by: Ajax at September 13, 2011 3:22 PM

M/34/5'4"/145lbs
As RX'd
18:22

Comment #228 - Posted by: Matthew Burritt at September 13, 2011 4:08 PM

rx'd

15:43

Comment #229 - Posted by: harry m/23/180 at September 13, 2011 4:14 PM

As rx'd
21:56

Comment #230 - Posted by: Phil B at September 13, 2011 5:45 PM

M/23/145/5"6'
got 13:50 after doing a 2:41 fran as a warm up. good times. need to work on my sprints for sure.

Comment #231 - Posted by: Shawn W. at September 13, 2011 5:51 PM

27:25 as rx'd, but ran a bit farther first round.

Comment #232 - Posted by: kevin o at September 13, 2011 7:38 PM

thrusters are my goat
16:27
historical note-you did a strength wod earlier today(heavy squats 5x325)
cs

Comment #233 - Posted by: jtoops m/27/200 at September 13, 2011 7:59 PM

M.36.173

Sub FRAN
3:32(PR)
wrecked after.

C
Sub Mini-Fran
21-15-9
Jumping pullups
45lb thruster
9:36

Comment #234 - Posted by: LMD_Mike at September 13, 2011 8:35 PM

17:26

Had to break down last 2 thrusters and last pull ups

Comment #235 - Posted by: nitestocker at September 13, 2011 10:30 PM

C-
13:47

Comment #236 - Posted by: Jeff & Charity @ CF Snohomish at September 13, 2011 10:35 PM

4rds
400 meter run
15 thrusters 45 lbs
15 blue band pull ups
22:10

When using bands for pull ups is it ok to Kip or should they be strict? Thanks

Comment #237 - Posted by: Angiestone 49 f/115/53" at September 14, 2011 2:47 AM

warm-up
pull-ups 3x5
dip 3x5
squat 3x10
crunch 3x45
push-up 3x10
back extension 3x15
time - 21.09.04 (4.17; 9.45; 15.15)
notes: 65lbs thrusters. In boots.

Comment #238 - Posted by: AB at September 14, 2011 4:08 AM

20:28

as rx'd.

wow that was tough.

Comment #239 - Posted by: robS at September 14, 2011 5:40 AM

Level 1 Cert in Alexandria was awesome this weekend! Thanks to the all of the coaches and Trident CrossFit for hosting. So great meeting all of you!

Comment #240 - Posted by: Jason at September 14, 2011 6:02 AM

f/34/142/5'1"

24:13

4 rounds
400 m run
15 thrusters 45lbs
15 pull ups w purple band

Comment #241 - Posted by: sharlene at September 14, 2011 6:19 AM

30:30
65 lb thruster
pullups w/ 4 plates helping

Comment #242 - Posted by: Nick Stanley 40/5'9"/175 at September 14, 2011 6:40 AM

13:57 Rx

Comment #243 - Posted by: James B at September 14, 2011 12:21 PM

CFWU(1 set only of pull-ups)
Runs on treadmill at 2%
Thrusters and pull-ups as rx'd
WOD in VFF
19'24"
Last CF WOD was 14 days ago, I felt it.

Comment #244 - Posted by: Tim 34/5'10/165 at September 14, 2011 12:41 PM

Ran out of time.

Completed three rounds as Rx'ed.

Total time = 21:30

Comment #245 - Posted by: fosterww98 at September 14, 2011 1:13 PM

wow. that was a tough one.

* sub'd 500m row for 400m run (raining hard)
* had a 45 second commute down 30 stairs to thruster/pullup area after row. then, had a 45 second commute up 30 stairs to rower after thruster/pullups.

rows: 1:51, 1:51, 1:57, 1:56

19:11

all sets unbroken except very last set of pullups - 10/5

Comment #246 - Posted by: GleichSTL m/34/174/5'10" at September 14, 2011 2:24 PM

m/40/76/210

19:15 rx'd

Comment #247 - Posted by: Chas at September 14, 2011 3:06 PM

WOD #133 - Done on 9/12. Rough one. Did assisted pullups on a Nautilus Assisted Dip/Pullup machine.

Greg A.'s warmup
WOD Time - 31:04

M/43/5'11"/259

Comment #248 - Posted by: Pat Overton at September 14, 2011 8:18 PM

50 kg thrusters

29:04

Comment #249 - Posted by: Pers.Anton at September 14, 2011 9:53 PM

Excuses Excuses lol

Bruised Ribs, Sore Back & Right Calf. Yeah just excuses and some pain.

As Rx'd for 2 rounds 11:04

Better than nothing

OooRahh CrossFit

Comment #250 - Posted by: W.D. MGySgt. USMC-Retired M/49/6'2"/212 at September 15, 2011 12:03 AM

Run approx. 1/3 mile...
all pullups unbroken.

Time: 24:51

Comment #251 - Posted by: Todd K at September 15, 2011 7:27 AM

6324' of elevation
200 meter uphill and back/95lb/pu on rings
16:47
tough workout

Comment #252 - Posted by: daddyo at September 15, 2011 8:10 AM

M/40/187

28:42

On tread at 8mph all runs. All pull ups were dead hang at King Street.

Comment #253 - Posted by: Scott Andresen at September 15, 2011 10:59 AM

pack workout from brandx: 4 rounds of 400m, 10reps of 95lb thruster, 15 pullups.

Gave up after 3 rounds, still haven't recovered from a blood donation 2 weeks ago apparently.

19:36

Comment #254 - Posted by: brett_from_wylie at September 15, 2011 12:29 PM

M/195/37/6'2"

17:25

Always amazes me how I hurt where I least expect it in the progression of the workout (the run was the worst from the pain of the thrusters and pull ups).

Comment #255 - Posted by: Chad Bakken at September 15, 2011 1:16 PM

as Rx'd 16:30

Comment #256 - Posted by: kpb/m/48/5'9"/180 at September 15, 2011 1:43 PM

26:17

75# thrusters

Comment #257 - Posted by: justinf at September 15, 2011 2:20 PM

Real tough but did it as rx'ed - 28:00


400s on treadmill increasing from 8mph to 10mph every .05
Broke PUs and 95lb thrusters into sets of 5

Comment #258 - Posted by: TZ at September 15, 2011 2:47 PM

as rxd

35 minutes

Comment #259 - Posted by: Scooter at September 15, 2011 4:31 PM

Jerk 3x3
185-195x2-195

WOD
2 rds 6:10
Bathroom break- running wods get me every time
2 rds 6:58

May try to redo later today

Comment #260 - Posted by: JoeR at September 16, 2011 4:23 AM

Jack - 18:27 (40k + hollow bar + 15kph)
Jo - 22:43 (20k + hollow bar + 12kph + jumpin PUs)

Comment #261 - Posted by: Jack - Hitchin at September 16, 2011 6:46 AM

m/32/6'1"/320
jumping pullups

30:02

Felt good through 2 rounds. 3 round turned this wod into a chipper. The run slows me down the most. Holding 10 continous on thrusters till 3rd round. 5-5-5 on pull ups the whole way

Comment #262 - Posted by: Broofturker at September 16, 2011 7:14 AM

Made a new protein shake in honor of the champ.

Vanilla whey + milk + pb + jelly

I call it the foaming Froning

Comment #263 - Posted by: Broofturker at September 16, 2011 7:24 AM

09/16/2011

Sub'd 500m row for run:

28:38

Comment #264 - Posted by: TommyKrackCorn at September 16, 2011 8:58 AM

9/15...25:29...no HR
Only got through 3 rds as right calf cramped up on me.

Comment #265 - Posted by: Mike Scott M/45/5'10"/205 at September 16, 2011 10:00 AM

Rx'd 17:44

Comment #266 - Posted by: Quattlebaum, Jeff at September 16, 2011 6:34 PM

Forgot to set the watch off so...

last two rounds 16:28 so overall 32:56

PUs broken into 5s, Thrusters at 40kg also broken sets.

Comment #267 - Posted by: gazza at September 17, 2011 12:58 AM

20:48

Comment #268 - Posted by: Pacers at September 17, 2011 3:13 AM

Four rounds for time of:
row 400 meters
27.5 pound Thruster, 15 reps
15 towel jumping Pull-ups

20:02

Comment #269 - Posted by: Susan M at September 17, 2011 6:41 AM

Four rounds for time of:
row 400 meters
27.5 pound Thruster, 15 reps
15 towel jumping Pull-ups

21:19

Comment #270 - Posted by: Kelly H at September 17, 2011 6:42 AM

Four rounds for time of:
row 400 meters
27.5 pound Thruster, 15 reps
15 towel jumping Pull-ups

20:35

Comment #271 - Posted by: Rhonda M at September 17, 2011 6:43 AM

4 rds for time;
Run 400m
85lb thruster, 15 reps
15 Pullups

22:58

Absolutely Brutal!! Did back squats 5mins before, legs felt it. If you want to increase your Fran time, do this once a month.....

Comment #272 - Posted by: knodes at September 17, 2011 8:51 AM

F/11
3 rounds

400m run
10 25# thrusters
7 pull-ups (3 strict & 4 with 1 band assist)


15:11

Comment #273 - Posted by: nutfam at September 17, 2011 2:32 PM

M/16/6'0''/167
21:03

Comment #274 - Posted by: Samuel at September 18, 2011 8:04 AM

Paul: 14:32
Gunnar: 15:07
Jen: 18:04
Brendan: 19:57

Paul: EMOM for 10 minutes~ 2 deadlifts
365 for all rounds

Comment #275 - Posted by: jenniferw at September 18, 2011 9:09 AM

As Rx'd.
18:36


Mrs. Miyagi
65# Thruster. Rest as Rx'd.
18:59

Comment #276 - Posted by: Miyagi m/31/165.6# at September 18, 2011 11:54 AM

modified todays WOD

THREE rounds for time

half-gasser
95 pound Thruster, 10 reps
10 Pull-ups
half-gasser
95 pound Thruster, 10 reps
10 Pull-ups

15:08

48yom-150-68

Comment #277 - Posted by: steve r at September 18, 2011 3:05 PM

completed 9/13
21:56
4 RFT
400m
15 95lb thrusters
15 pullups

Comment #278 - Posted by: Phil B at September 18, 2011 3:09 PM

as rx'd 19:50
Lost a total of ~3 mins in transition time between treadmill and bar

Comment #279 - Posted by: egan m/22/69/160 at September 18, 2011 8:24 PM

Four rounds for time of:
Run 400 meters (around THOR track)
95 pound Thruster, 15 reps
15 Pull-ups

16:16

Comment #280 - Posted by: Shane at September 19, 2011 7:13 AM

19:04 with runs on treadmill.

Comment #281 - Posted by: Edwin 28/M/68"/170 at September 19, 2011 9:22 AM

24.20 65lbs

Comment #282 - Posted by: KF at September 19, 2011 10:18 AM

As Rx'd 15:26

Comment #283 - Posted by: Brian M/29/175/5'9" at September 19, 2011 1:46 PM

24:52

Used the 90# because I had to take a pre-weighted bar outside.

Comment #284 - Posted by: SF at September 19, 2011 4:16 PM

4x
400m run
thruster 30k x 15
15 ring rows

17:48mins

Comment #285 - Posted by: BarryT at September 20, 2011 7:23 AM

CFWU x 3

As Rx'd
29:50

Thrusters were 9/6, 6/5/4s
Pullups 8/7s
usual time spent between PAC track and wts.

Comment #286 - Posted by: F15E_WSO/M/49/180 at September 20, 2011 1:31 PM

27:40- 400 m run
15 100lb thrusters with 2 50lb dumbbells
15 pull ups

37y/ m/ 6ft/ 203lbs

Comment #287 - Posted by: Chris Gordillo at September 20, 2011 1:50 PM

as rxd
15:50

Comment #288 - Posted by: blutke at September 20, 2011 4:42 PM

5'6" 155lbs 26YO

Holy Heck!

15:30 as Rx

Comment #289 - Posted by: Bobbo at September 21, 2011 6:15 AM

m/37/5'9/181
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU. K to E.
18:28
Room for improvement on runs, esp on early part of later laps. Better once I recovered. Thruster broken 10+5 last 3 sets. PU not bad. Kept feet together. Don't think I maintained "position" very well.

Comment #290 - Posted by: jrm at September 21, 2011 6:33 PM

4rft of:
15 Thrusters (40# DB)
15 Pull-ups
400m Row

14:26

Comment #291 - Posted by: Craig at September 21, 2011 6:36 PM

m/37/5'9/181
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU. K to E.
18:28
Room for improvement on runs, esp on early part of later laps. Better once I recovered. Thruster broken 10+5 last 3 sets. PU not bad. Kept feet together. Don't think I maintained "position" very well.

Comment #292 - Posted by: jrm at September 21, 2011 6:39 PM

m/37/5'9/181
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU. K to E.
18:28
Room for improvement on runs, esp on early part of later laps. Better once I recovered. Thruster broken 10+5 last 3 sets. PU not bad. Kept feet together. Don't think I maintained "position" very well.

Comment #293 - Posted by: jrm at September 21, 2011 6:40 PM

17:04 Quads were killing me when I finished.

All pullups unbroken, first 2 thrusters unbroken, then 9/6, and 5/4/2/4

Comment #294 - Posted by: Jim D. 51/m/160/5'11" at September 22, 2011 4:15 PM

35:09

Comment #295 - Posted by: jbyroads at September 22, 2011 5:43 PM

22:13

Comment #296 - Posted by: Jeff Gebbie at September 22, 2011 6:58 PM

19:41

last two sets of pull ups unbroken. thrusters 10 + 5 throughout.

Comment #297 - Posted by: Soowhan 27/5'4"/135 at September 22, 2011 9:02 PM

Rx'd with 18# body armor

24:25 minutes

Comment #298 - Posted by: CER - M/36/192/6' at September 22, 2011 9:07 PM

Jeff @ 2.0
13:27

Comment #299 - Posted by: Jeff & Charity @ CF Snohomish at September 23, 2011 10:40 AM

M/30/5'6"/178

i had to scale down considerably.

4 rounds of
run 400 meters
65 pound thruster, 15 reps
6 pullups. (first round only 3)

i was struggling; this probably took me about 30-35 minutes.

Comment #300 - Posted by: daniel in chicago at September 23, 2011 6:11 PM

22:30 75# thrusters

Comment #301 - Posted by: MSbar at September 24, 2011 2:45 PM

17:58 rx'd

Comment #302 - Posted by: Chris V - M/28/5'10"/170 at September 24, 2011 4:04 PM

M38/6'1"/184lbs
As R'xd 18:55

Comment #303 - Posted by: Justin Stewart at September 24, 2011 5:43 PM

As Rx'd: 22:58, tired & hungover are my excuses

Comment #304 - Posted by: Dennis M/28/6'0/185 at September 25, 2011 2:12 AM

33:34

as rx'd at JC...thrusters all the way down to a wall ball

Comment #305 - Posted by: Cleveland at September 25, 2011 7:45 AM

14:14 on treadmill

Comment #306 - Posted by: Rory Mac at September 25, 2011 11:40 AM

Run 400m
55# Thruster, 15 reps
15 Pull-ups
21:41 (3 rnds)

Comment #307 - Posted by: DanM. 29/6'/250 at September 26, 2011 3:01 PM

rx:As prescribed
19:45

Comment #308 - Posted by: F53/5'5''/170 at September 27, 2011 10:14 AM

M/47/5'11"/181
15:04
Not quite RX
4 rounds of
400m run (around unmeasured soccer field - not track)
15 thrusters w/ medium resistance yellow bands
(not weights)
15 incline pull-ups

Comment #309 - Posted by: Chuck Doucette at September 27, 2011 2:45 PM

14:12

Subbed 95lb bar with 40 lb dumbbells on thrusters. Had to use a treadmill and the crappy pull-up bar at my gym, but don't think that cost me too much time. I needed the rest pretty bad; this was an awesome WOD!! Should definitely be sub-14 next time.

M/26/5'11''/195

Comment #310 - Posted by: Kent at September 27, 2011 3:53 PM

Subbed 35# db thrusters (gym was a little crowded):

15:05

Comment #311 - Posted by: tgremillion M/30/6'1/185 at October 1, 2011 7:32 AM

51/m/190

3 rds. 17:10

Comment #312 - Posted by: denob at October 2, 2011 7:45 PM

23:03

400m t/m @ 3% & mostly 15kph
rest as rx'd

pulled something across the middle of my back on the 1st rnd of thrusters. cost me a couple of mins but completed. tightened up today. meeting physio in an hour.

Comment #313 - Posted by: zenoperegrinus at October 4, 2011 1:22 AM

11:57 @ home

Comment #314 - Posted by: JDisch at October 6, 2011 8:28 AM

31:00 rx'd

Comment #315 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:38 PM

26:49

Comment #316 - Posted by: Manchild at October 15, 2011 10:47 AM

m/33/5'8"/170lb

16:11 as rx'd

Comment #317 - Posted by: Adam Hamm at October 17, 2011 10:54 AM

17.24
35 sdhp's, 10 thrusters, 10 pullups
4 rds

Comment #318 - Posted by: Faleep at November 22, 2011 11:25 AM

CFWUx1
17:24
@KG w/Bantams, run might have been a little short.

Comment #319 - Posted by: Doug at November 23, 2011 7:05 PM

threes rounds
20:15
400m run 40kg thruster 15pull-ups

Comment #320 - Posted by: Lee Byung-Chan at December 6, 2011 8:20 PM

23:58

Comment #321 - Posted by: sr at September 12, 2012 11:14 AM
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