Son of a..

So basically Fran + running. Bring it on.

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.

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

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

chris- tabata squats are air squats

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

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.

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 :)

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!

Puketastic in 3 2 1..

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.

M,165,23
10:50 RX

15:25 RX'ed
M | 150 | 23

“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

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

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.

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)!

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

18:26
sub'd row for run

19:49 rx

Germany, Münster

M 37/5´11/185 lbs

3 Week´s Rest :-(

14:55 min

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

greeting from sweden
as rx'd 18:10min

m/46/185

15:50

m/43/5'6"/150

24:47

15:45, rough

m/29/6'2"/214

31:27

75# thruster

15:58 rx

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!!!

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

I enjoyed the three minutes on the floor after this

15.10

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

i grossly underestimated this work out....

29:29

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!

As rx'd 17:48

Humbling. Great time Austin...Wow!

F/41/5'6"/145

21:06 (65#)

I underestimated the 400m. Humbling as always!

19:46 ( 55 lb)

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

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

M/30/5'10"/183lbs

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!

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

15:38

26:39

28:19 (55 lbs)

as rx'd

18:11

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

M-22-6"-170

16:54

Thrusters broke down 10-5

Rx'd - 18:12

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

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

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

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.

M.175.33
14:58

Scaled to;

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

All unbroken
16:16 (pr)

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

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!

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.

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

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

18:30 Rx with cold and the rain

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

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!

18:36 Rx'd

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

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.

f/45 65lb thrusters 21:08

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

14:19 as Roxd

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!

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.

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

19:37 for "Running Fran"

M/38/5'8"/180

23:53

did #65 thrusters due to sore right shoulder

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

40# DB's
PU's from the rafters

17:21

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

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

As rxd@ BFCF
Following 5 day eating binge
20.59

M/33/5'9"/155

As rx'd. First round unbroken.

20:08

As Rx'd 15:46

17:51

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

http://climaterealityproject.org/

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.

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

3 rounds - 21:25

25:24 @ 65lbs
New BFCF

Broken pu and thruster

32:53

Threadmill at 16 yards 30 sec to reach the spead

Broken pu and thruster

32:53

Threadmill at 16 kph 30 sec to reach the spead

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

19:43 as rx'd. brutal wod

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

18:22 as rx'd

27:30 as Rx'd

M/30/210/77"

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

17.23

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?

15:32, from a swedish dude!

RX 17:13 Ouch!

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.

M 36/5'7"/130

Subbed 65lb. thruster: 14:24

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

As rx'd
25:40

16:55 Rx'd

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

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

19:55 as rx'd.

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?

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.

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. :)

16:35 Rx'd

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

18:58 rxd

m/20/5'8/160

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

Time: 12:34

17:44

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

m/44m/5'9"/164

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.

m/43/180

As rx'd:

17:45

Tough wod.

More better faster

M/40/6'/200

19.27 rxd

Nasty!!!

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!!!

26:59 tough workout

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.

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.

20:19

16:29 as rxed

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.

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!!!

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!

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

22:33

PITT: 13:47 As Rx'd

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

WINDSOR CROSSFIT
Ontario, Canada

19.45 rxd

Slow today.

M/17/148

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

M/30/175

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

16.38
no pull ups. arm still useless

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

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

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...

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.

as Rx'D
22:49

as Rx'd 17:07

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

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.

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

27:47

thrusters made the whole thing go slower.

21:20

As Rx'd 34:20

21:58 as rx'd.

25:30

#45 pound thrusters

25:30

#45 pound thrusters

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

Awesome!

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

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.

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.

mas- great time on the scaled version!

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

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

65 lbs. thruster

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!

as rx'd

13:55

runs were a bit on the slow side today.

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?

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

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

16:12 as Rx'd

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

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

19.47 as Rx'd

Rough, but happy to be under 20 minutes.

22/m/5'11"/171

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!

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

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!!!

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

Randy
6:17

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

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

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

18:16 as Rx.

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

M/25/165

16:57 (75 lbs)

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

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.

22:58 rx'd

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

41/m/185
as rx'd

12:22

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

21:41

22/m/170

14:47 rx'd

M/26/5'7"/150

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

30:01

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

33/m/178
14:01 rx'd

M/26/5'7"/138

As Rx'd: 18:56

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

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

22:50

rx 21:50. m/24/163

Thrusters are my achilles heel.

21:45 as Rxd

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

18:42 rx'd

14:10 rxd

As Rx'd 18:22

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!

M/173/5'7"/31

as rx'd 20:14

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.

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

19:04

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

Rx'd 14:32

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#).

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

23:48, male 40

65# thrusters.

M/39/6'3"/210lbs

As Rx'd

22:47 ouch . . .

M/27/6'2"/196

17:30 (#65)

f/27/140/5'5"

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

~26 minutes

13:16 Rx'd

* thrusters & pull ups unbroken

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

3 rds:
18:31

Rx'd in 17:50

Killer

M/54/6'2"/190

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

9-12-11 WOD 14:37

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...

17:50 Rx'd

Killer

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.

m/51/6'3"/165

1/4 mile runs on treadmill
65# Thrusters

18:40 That one smoked me. Semper Fi.

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.

Scaled to:

400m run
50kg thrusters
15 pull-ups

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

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

Run @ Ankatstierna gym

29:24

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!

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

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

4 rounds

400 Meter Run
9 (95# Thrusters)
9 PullUps

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

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

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

FML that sucked

Ran 800m instead of 400m
29:59

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

cole 19:43
Ali 19:22

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

M/33/6'3"/200

Scaled up to 115lbs thrusters
17:52

Mark 25:15

as rx'd 19:14 ouch!!

Did on Tues:

as rx'd with 65#

18:50

Laura f/49/5'7/150

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

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

rx'd

15:43

As rx'd
21:56

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.

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

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

M.36.173

Sub FRAN
3:32(PR)
wrecked after.

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

17:26

Had to break down last 2 thrusters and last pull ups

C-
13:47

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

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.

20:28

as rx'd.

wow that was tough.

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!

f/34/142/5'1"

24:13

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

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

13:57 Rx

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.

Ran out of time.

Completed three rounds as Rx'ed.

Total time = 21:30

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

m/40/76/210

19:15 rx'd

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

50 kg thrusters

29:04

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

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

Time: 24:51

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

M/40/187

28:42

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

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

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).

as Rx'd 16:30

26:17

75# thrusters

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

as rxd

35 minutes

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

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

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

Made a new protein shake in honor of the champ.

Vanilla whey + milk + pb + jelly

I call it the foaming Froning

09/16/2011

Sub'd 500m row for run:

28:38

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

Rx'd 17:44

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.

20:48

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

20:02

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

21:19

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

20:35

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.....

F/11
3 rounds

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

15:11

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

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

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

As Rx'd.
18:36

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

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

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

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

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

16:16

19:04 with runs on treadmill.

24.20 65lbs

As Rx'd 15:26

24:52

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

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

17:48mins

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.

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

37y/ m/ 6ft/ 203lbs

as rxd
15:50

5'6" 155lbs 26YO

Holy Heck!

15:30 as Rx

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.

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

14:26

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.

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.

17:04 Quads were killing me when I finished.

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

35:09

22:13

19:41

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

Rx'd with 18# body armor

24:25 minutes

Jeff @ 2.0
13:27

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.

22:30 75# thrusters

17:58 rx'd

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

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

33:34

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

14:14 on treadmill

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

rx:As prescribed
19:45

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

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

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

15:05

51/m/190

3 rds. 17:10

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.

11:57 @ home

31:00 rx'd

26:49

m/33/5'8"/170lb

16:11 as rx'd

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

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

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

23:58