November 20, 2011

Sunday 111120

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

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

Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.

Compare to 100913.


Enlarge image

"Staying in shape with CrossFit gives me the confidence to get behind the wheel of a 3000 horsepower Promod race car. Also with no additional training this forty year old CrossFitter ran an eighteen minute cross country 5K this last weekend."
- Joad Donnelly

"Making CrossFit Nutrition Easier" with Richard Bradford, CrossFit Journal preview video [wmv] [mov]

"Gaining Strength" with Dave Lipson and Nadia Shatila by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Jeff Tincher - video [wmv] [mov]

Kenneth Cutrer on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Greg Amundson, September 2007 - video [wmv] [mov]

"Is This the Future of Punctuation!?" by Henry Witchings, The Wall Street Journal.

Posted by Pukie at November 20, 2011 5:00 PM

Let's get it!

Comment #1 - Posted by: CF Riverdale at November 19, 2011 5:18 PM

awesome. i need a pullup tower in the ol' garage so bad

Comment #2 - Posted by: steve scott at November 19, 2011 5:24 PM

Great conversation Dave Lipson.
It's always a struggle between saving your metcon and getting strong - both are necessary, it's hard to give not really knowing if you will get it back.

Comment #3 - Posted by: Steven Platek at November 19, 2011 5:42 PM

Well one thing to consider when choosing between strength and your metcon: if i'm doing Heavy Fran and my max thruster is 185 and my max pull up is 75lbs, wouldn't it be easier if I gained enough strength so that my max thruster is 225 and my max pull up is 105. Now i'm trying to thruster 90lbs less than my max and 60lbs less than my max pull up. Its going to be a lot less taxing.

If you want the best of both worlds, in my opinion, you should have some heavy work everyday and add in a metcon workout after, while increasing caloric intake. For instance, work up to a heavy triple on squat, deadlift, ohp, or bench press every day. Follow it up with a crossfit WOD and eat 500 cal over maintenance. You'll be surprised with how well it works, and it only takes maybe 10 extra minutes/day.

Comment #4 - Posted by: A-Train at November 19, 2011 5:56 PM

I'm calling 100% bs on that 5k time. A 5k is 3.1 miles so I hope you all at hq and Joad realize that is sub 6 minute miles. I do some crossfit, a lot of interval training and some distance running... I'm just starting to crack 18 minutes on a 5k, I guarantee I would smoke Joad in any race of any length. If he trains the way he claims to.

Comment #5 - Posted by: Brad Smith at November 19, 2011 6:16 PM

Can you kip with weighted pull ups? Seems really difficult

Comment #6 - Posted by: Connor sharpe (age 16) at November 19, 2011 6:41 PM

Well said Dave Lipson. That is the cold hard truth people. If you are drug free and want to get really strong, you are going to have to put on weight, and not all of that is going to be muscle. But the great thing is once you've done that you can peel off the fat and get your metcon back up to where it once was and crush it. This is how beasts like Khalipa, Lipson and Orlando were forged.

Comment #7 - Posted by: JRC at November 19, 2011 7:16 PM

@ Brad Smith 18 min 5k is fast, but very doable. I'm not sure why we can't just say good for you and move on. Not sure why you have to call the guy out. Who cares.

Comment #8 - Posted by: Mark@ESAR M/34/175 at November 19, 2011 7:43 PM

no way of determining full depth. Like Kirsten C. said recently, I want someone from across the room to have no doubt that my standard of movement is legit.


Comment #9 - Posted by: deano at November 19, 2011 8:05 PM


Glad to be the first one to say what a remarkable performance of fitness Tincher just put on. Explosive, disciplined, relentless - great work. And congratulations to the filmmaker who managed to work in a little JC Superstar into the soundtrack; it fit the workout.

More better faster

Comment #10 - Posted by: Marty at November 19, 2011 8:13 PM

an 18 min 5k? really? wow. alright then.

Comment #11 - Posted by: yeahthatsme at November 19, 2011 9:19 PM

Jeff T has been throwing down fast times for YEARS!

You're the man, Jeff!

Comment #12 - Posted by: Pat Sherwood at November 19, 2011 9:20 PM

Dear main page trolls. Shut the f*ck up. If he says he ran an 18min 5k then he did. Unless you were there to see him run it shut up. No one cares if you do interval training and CrossFit its definitely possible. Oh and by the way we have 3 people at our box who run sub 18 5k's that I've been there for. Are they full of it too?

Comment #13 - Posted by: Jeb at November 19, 2011 9:30 PM

18min. 5k with NO training!? That is awesome! I will for sure be looking for you at the GAMES in LA Joad!

Comment #14 - Posted by: Frank at November 19, 2011 9:31 PM


8:40 Rx


Comment #15 - Posted by: Tim at November 19, 2011 11:34 PM

I once ran a 5k in 18:09 at 155lbs bodyweight when I was like 20. Back then I did lots of long distance running, but no interval running. I also did traditional style weight training.

A few years ago I ran a 5k in something like 20:15, at 185lbs of bodyweight.

When I ran a few years ago I did hardly any running anymore (hadn't been running for a few years). I was still lifting weights and I was doing some crossfit-style workouts. So I had some metcon going for me.

The 30lbs of difference in bw was probably 20lbs fat (at least). So if I didn't carry that extra load I think I might have gotten pretty close to 18 minutes at that time also.

Don't forget that running is so much easier if you weigh less. What I'm trying to say is that if Joad has a body-type that is well suited for running (long legs and light upper body etc.) he may well be capable of a 18min 5k without much specialized long distance running. And especially if he has a history of running in his past.

I don't know his body-type and body composition, however, so I really couldn't make any comments on his performance.

Comment #16 - Posted by: sven at November 19, 2011 11:56 PM

@ the people that think 18min for a 5km run is not achievable..
Grow up!

Its not crazy speed!

Great job on the 18min! Train hard!

As for mr "I guarantee I could beat him in any race..."

Well done! I promise you that there are a lot of people that could do the same to you.

Cf is n

Comment #17 - Posted by: Boris at November 20, 2011 12:01 AM

18 minute 5k good for him. Yes that is definitely do able by some one who does not specialize in distance running. I ran a 5k in college in less time but was working hard at it. Meanwhile there are guys that crushed me but didn't work hard at it. Bottom line, some people can run faster than others. Big deal, it's life. Good job Joad! Should of had a Ford in the driveway, then people wouldn't have questioned you.

Comment #18 - Posted by: sburnah at November 20, 2011 1:41 AM

9:28 25/5'9/200lb/m

Had to use a bar that was held up by straps and stuffed a backpack with a 35 and 10lb plate, i thought i would be good until i realized with the unstable bar moving around my muscle would tenses up the whole time and with the weights shifting in my backpack, everytime i kipped, the momentum of the weights would pull me down, but it was definitely fun.

Comment #19 - Posted by: Wilson at November 20, 2011 1:45 AM

12:59 rx'd

Comment #20 - Posted by: B-Mo M/34/6'/195 at November 20, 2011 1:53 AM

Is the female in the AgainFaster video a certified CF instructor? She seems to be missing a very basic element of how strength training and gaining/ losing weight works.

Comment #21 - Posted by: M. Bolton at November 20, 2011 4:58 AM

Rx 10:38
harder then it looks. Nice WOD

Comment #22 - Posted by: Gabe at November 20, 2011 4:59 AM

Great stuff Dave. Very smart, honest advice.

Comment #23 - Posted by: MikeE at November 20, 2011 5:20 AM



Comment #24 - Posted by: cosmo at November 20, 2011 5:36 AM

95lb thrusters and 20lb pullups.



Comment #25 - Posted by: brett_from_wylie at November 20, 2011 6:56 AM

As rx'd 7:21. Good one to bring down your "Fran" time.

Comment #26 - Posted by: KurtisFLA at November 20, 2011 6:58 AM

Sunday musings (wading in)...

"What counts in sports is not the victory, but the magnificence of the struggle."

There is more than a little merit to that quote. Have you played a sport? Been on a team, or stood alone in the crucible of game day? Everything you have done to prepare, every sacrifice you have made to arrive at that moment in that place now there for the realization. The struggle is not only that which lies before you in the match, but also that which lay before that you could be here, now.

You enter the arena, perhaps filled to the rafters with spectators, just as likely empty and near silent. It matters not; your struggle has brought you here, ready for the struggle. It's you vs. them, or him, or her, but it's just as much you vs. you. Will I commit fully to the struggle? Will I do anything and everything in my power within the rules of whatever game we play to emerge victorious? Aye, and if I have done so, and if the score at the end says I've lost, was my struggle any less magnificent? Any less worthy? I did what I could. I did ALL that I could.

Coaches from time immemorial have preached a gospel of lessons learned on the pitch applied to a life outside the sport. You play how you practice. It's a 60 minute game, and you've got to play all 60. Call your own fouls. Be both a good winner and a good loser. I think it's instructive to make a tiny little change in that quote, one that might have been said by any number of non-sports sages:

"What counts in life is not the victory, but the magnificence of the struggle."

This fits. This fits in an infinite number of ways and an infinite number of places. Why? Because life has no clock, at least not a clock that we can follow, or a clock on which we can base "game strategy". We can't "run out the clock", manage the shot clock, or make it to the TV time-out. The struggle is continual, and it is endless.

Everything else fits, too. The struggles of yesterday hopefully prepare us for the struggles of today. What will we bring to today? Am I ready for the struggle today? Will I fully commit to the struggle before me today, do all that I can within the rules, all that is asked of me, expected of me, required of me? Life, unlike sport, is not a zero-sum game. I win, if one can call it that, if I've done my best. In life, but not necessarily sport, others may win as well, but it is not necessarily so that others must lose so that I, or you, may win.

"Struggle" is a very good word in this context. One doesn't read "struggle" and think "easy" or "soft". The magnificence of the struggle lies there, I think, in the inherent difficulty of the endeavor. It's hard to live well. It's hard to do the right thing because the right thing is so often the hard thing.

Isn't it?

The struggle is indeed magnificent when you engage in it. When you don't turn away from the struggle because it is hard but rather embrace it in an attempt to win. That in itself is rather a victory; failure to struggle, failure to try, failure to do what must be done because it is a struggle is a loss. It takes courage to do so. It takes integrity and honor to engage the struggle when no one is watching you, you are alone, and you must make the call. On the pitch and in life.

When the game is over, when life winds down, each of us will look back on the struggle and ask those questions. What did I bring to the struggle? Did I fully commit myself to it? Did I do all that I could within the rules, all that was asked of me, all that was required of me?

How magnificent was my struggle?

I'll see you next week...

Comment #27 - Posted by: bingo at November 20, 2011 7:07 AM

Listening to what Dave says, it seems like he talks mostly about adjusting calories and protein intake. My question is how do you adjust the workout side of the equation? To get bigger and stronger you must increase calories and protein to fuel your muscle growth but can you get by with just the WOD or do you need to add a 2nd workout? I guess my question is, should I add some extra deadlift/squat/press workout everyday in addition to the WOD to "bulk up"?

Comment #28 - Posted by: Ryan at November 20, 2011 7:09 AM

Rx 5:26

Great WOD!!!

Comment #29 - Posted by: Nelson Smith at November 20, 2011 7:11 AM

You mean I can't get super-lean and add 50lbs to my deadlift in the same month? WTF?

Comment #30 - Posted by: Robert Walsh at November 20, 2011 7:49 AM

8:51 rx'd
Much harder than it looks, it's like a shorter Fran

Comment #31 - Posted by: Connor sharpe (age 16) at November 20, 2011 8:10 AM

8:51 rx'd
This is harder then I thought, like a mini Fran!

Comment #32 - Posted by: Connor sharpe (age 16) at November 20, 2011 8:11 AM


I really need to think about scaling some of these. 14:11, as rx'd.

Comment #33 - Posted by: denob at November 20, 2011 8:21 AM


Comment #34 - Posted by: Kevin McClellan 50/195 at November 20, 2011 8:35 AM

9:03 w/ 50# KB hung from waist for PU

Comment #35 - Posted by: Jetté 42/M/5'11"/170 at November 20, 2011 8:55 AM

Musings you know where...

Comment #36 - Posted by: bingo at November 20, 2011 9:06 AM

@26 refer to post #5

@29 if its a breeze, you aren't doing it right. Give it 100% and try to finish as fast as possible. In 5-10 minutes you'll be laying in a pool of your own sweat and maybe some vomit too. You did just do 36 reps of front squat, push press, and weighted pull ups.

Comment #37 - Posted by: A-Train at November 20, 2011 9:09 AM


Scaled: 110# thrusters, 25# pullup


Comment #38 - Posted by: Eric E at November 20, 2011 9:11 AM

"Lamest picture yet"..... I feel sorry for you when Cole (the kid on the bike)hears your comment, he'll take those as fighting words! lol If people are doubting my 5K time they would really be calling BS on how fast the race car is........ 0-183 mph in 4 seconds flat in an 1/8th mile (660ft)and not only is it fast but it's "LOUDER THAN GOD"!

I'd say that I've always been an above average runner and while an 18 min. 5K time is respectible it is nothing close to world class as some are making it sound here. High school kids smoke that all the time. I'm guessin that if I put max effort into 5K traing I might be able to touch the 17's on this course. I ran an 18:06 time a few years ago on a flat/road course when I was training for a marathon following a traditional training program and pretty much all I was doing was running. This was before I found CrossFit. For me this is proof of how well CrossFit works for me, I can still feel solid in my running but overall I am WAY stronger than when all I was doing was running.

To #6.........we only run 1/8th mile but I'll even take you on in a 1/4 mile race if you want. Lifting at the 1/8th & coasting through the 1/4 I still go a 6.50 & I doubt you can touch that. But if you think you can just let me know & we'll do it!

6' and 182 lbs.

Joad Donnellly

Comment #39 - Posted by: Joad Donnelly at November 20, 2011 9:18 AM

@#18 - Boris

Call me crazy. But people are skeptical because some of the top "light weight" CrossFit athletes don't pull 18s in 5ks.

Chris Spealer - 2010 Games Site:
"5K run time 19:20 "

And he's one of the best runners in the wide world of CrossFit. So some skepticism comes up.

Comment #40 - Posted by: hola at November 20, 2011 9:19 AM

@denob You know there are scaled workouts under > section?

Comment #41 - Posted by: jaskamiin at November 20, 2011 9:22 AM


You sound like a grade A duschebag suffering from a mid life crisis who can only impress people by a man made machine rather than genuine character.

Too bad there are too many people like you.

Comment #42 - Posted by: abh at November 20, 2011 9:43 AM

Granted, Joad was misleading with his "no additional training" description, but his time is totally believable. Every weekend, all over the country, age-group triathletes get off the bike and run similar times. The dirty little secret is that CF athletes, even the great ones, are actually pretty mediocre runners.

Comment #43 - Posted by: McQuaid at November 20, 2011 10:03 AM


The Paterno quote and interpretation are quite interesting. I think you've taken a worthy message from it. Still, you could have used any number of examples to get there, and I think Mr. Paterno may be more morally comprised than is thought.

He thrust of his quote -- focus on the beauty of the struggle -- he may want to offer the proviso that you shouldn't get so distracted by the struggle's splendor that you ignore your defensive coordinator's penchant for sexually abusing male children. If there are categories that in which the struggle is deemed more important than whether some boys left in Sandusky's care are being raped, then Joe Paterno's quote stands undiminished.

Joe Paterno knew by 2002 that Sandusky had showered with alone with a 10 year and engaged in horseplay. He came out in this one feigning ignorance. "What are these allegations against Sandusky? He did what?" How is that calling your own foul?

All that said, I do like what Bingo takes from the quote.

Comment #44 - Posted by: djz at November 20, 2011 10:04 AM


Rx'd 14:55

Only having done Helen before I had no idea what to expect, but this was definitely harder than I had anticipated.

Comment #45 - Posted by: Psychwolf at November 20, 2011 10:09 AM

@#42 - Bob,

I don't consider training for & running a marathon back in 2007 to be very relevant to my 5K times today other than I might have some natural running ability. I guess it might also shed a little light on my twisted state of mind as far as my willingness to push myself a little. lol

I am pretty sure I wouldn't have been able to run an 18 min. time if I had been sitting on the couch for the past four years or going to the gym and doing bicep curls. There might be some people who could do that but I seriously doubt that I am one of them.

Joad Donnelly

Comment #46 - Posted by: Joad Donnelly at November 20, 2011 10:11 AM

10:56 rx'd.

Comment #47 - Posted by: Jeff A. at November 20, 2011 10:17 AM

135 lb thrusters came in as 10+5, 8+4, and 9 straight
pull ups with 45 lb kettlebell on a judo belt were strict dead hang

Comment #48 - Posted by: TRN III at November 20, 2011 10:18 AM


Surprised to hear about a "crossfit cow" but then realized that Dave was talking about grass-fed cows...

Comment #49 - Posted by: Chris at November 20, 2011 10:20 AM

No comment on the "from the vault". Goes to show what a great athlete Greg A. was/is. His time is still holding up. I know a couple years ago a Div 1 football player did it faster. Great job still Greg, 4 years later.

FWIW that dudes running time is great, good for him.

For those wanting to get strong and keep some conditioning try Crossfit Football, great program for just this. Followed it for a year and a half.

Comment #50 - Posted by: jason s at November 20, 2011 10:26 AM

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

Comment #51 - Posted by: Pete In Sun City at November 20, 2011 10:29 AM


Comment #52 - Posted by: pierre french at November 20, 2011 10:50 AM

@25 - McQuaid

LOL at thinking Chris Spealer isn't a top runner in CrossFit...

you're out of your mind.

Nobody hear said that kind of time isn't believable. Only not believable by someone who claimed to do CrossFit ONLY. Failing to mention previous years of training for running is incredibly misleading...

that's the point. And that's why so many were posting skeptical posts. It made WAY more sense when Joad filled everyone in on his YEARS of running experience. Making it much less suspect of a claim.

Rock on Joad.

Comment #53 - Posted by: bob at November 20, 2011 11:09 AM

and by hear, i mean here.

Comment #54 - Posted by: bob at November 20, 2011 11:10 AM

Did 75lb thrusters, which is plenty heavy for me. Did first set as 7, then 5, then a bunch of 2 and 3 til 21. Had hoped to do 3 x 7. Clearly, not as strong as I thought!
Did kipping pullups, no weight. 3 x 7.
Round of 15, had hoped for 3 x 5. First 5, yes, then again, 2 and 3 til 15.
8 then 7 for pullups
Did 3 x 3 for last set.
Did 9 unbroken.
Warmup = 6 1/2 mile jog with Doc. Slow. 10 min/miles.

Comment #55 - Posted by: Heather Szabo at November 20, 2011 11:12 AM

I can't get over the meanness in some of the comments directed at Joad. Especially #44 !! My gosh!! We are crossfitters...supportive peeps...REMEMBER??

Comment #56 - Posted by: Appalled !! at November 20, 2011 11:30 AM


As rx'd

14:42 PR (last time 15:52)

Thrusters 9/6, 5/3/2/1/1, 3/2/2/2
Pull-ups in sets of 3 with changing hand positions

Comment #57 - Posted by: Memuc at November 20, 2011 11:52 AM

M51, 6'2" 195
Did a scaled work out today. Did pull ups yesterday.
Did 50 thrusters, each off the floor, started @ 95lb, then 115.
Then rowed 1500m
Whether someone tells the truth or not about their workout doesn't matter to me. So I wouldn't publicly doubt them. Each person has to live with their own integrity.

Comment #58 - Posted by: bobr at November 20, 2011 12:15 PM

Rest day for me. Would like to do a version of this WOD next week. Going to need a good sub for weighted pullups -- which contributed to frying elbows in July. Hmmm...

VFFs great in freezing Seattle weather, for road & trail jogging with dog, raking leaves, driving around. Wife and kid think they're the ugliest shoes ever. My feet love em.

Comment #59 - Posted by: matt h - 50 179# 1mar11 at November 20, 2011 12:19 PM

6:57 as rx'd
first set of thrusters done straight through. Good job. Got to maybe 8 pullups before break.
Pullups were exhausting. Held between ankles.

Comment #60 - Posted by: charbs 26/m/185 at November 20, 2011 12:32 PM

Great pic!

Comment #61 - Posted by: Billy at November 20, 2011 12:48 PM

Post your time, post your advice, or post your support. Quit wasting time trying to discredit someone for an achievment they've worked hard to accomplish. Congrats Joad, sick time and even sicker car.

Comment #62 - Posted by: Scotty C at November 20, 2011 12:49 PM

12:16 rxd

Comment #63 - Posted by: aermio m/33/5'7"/148 at November 20, 2011 12:51 PM

9:04 as rx'd


Comment #64 - Posted by: Rough Robbie at November 20, 2011 12:53 PM

As rx'd

Comment #65 - Posted by: Chase at November 20, 2011 12:56 PM


Rx'd 10:11

DBell kept slipping off my ankle during pull-ups

Comment #66 - Posted by: Jason Lavoie at November 20, 2011 1:02 PM

subbed 20lbs for pullups, and 125lbs for thrusters, and it was STILL brutal. thrusters were the worst


Comment #67 - Posted by: Saam at November 20, 2011 1:05 PM


Don't know the time.

I finally got my 15 consecutive kipping pull-ups. I've been wanting that for some time.
Someday they'll be weighted...
(insert dreamy sigh here)

Getting the 75# up & over head went better than I had anticipated. I want to be thrilled about it, but I know I didn't have to break up the sets as I did. Having backed down from the push robs some of the pleasure....

But, overall, a Good Day...

Comment #68 - Posted by: Nessa at November 20, 2011 1:12 PM

I've raced the same 5k with Joad annually for 5 yrs.
He ran cross country in high school and raced 1 marathon in his mid thirties. He was laughed at by hardcore runners for attempting it with so little experience at that age. I won't post the marathon time to avoid more controversy.It was respectable.
Other than that, he crossfits and races 1 5k per year as do I.
I don't consider that substantial training for an 18 minute 5k.
I shutdown my crossfit 2 months before the race and do nothing but running and cardio. My CFT plummets and i'm nowhere close to Joad's times.

Comment #69 - Posted by: overkill69 at November 20, 2011 1:44 PM

90#-110#-130# sub for thruster
25# sub for pu

Comment #70 - Posted by: ryman at November 20, 2011 1:48 PM

All these Joad haters amaze me....really, you're taking the time to hate on a fellow crossfitter? I guess me submitting a picture of me doing an L Pull-up off the landing gear of a Predator at Kandahar Airfield would garnish all sorts of criticism because my form wasn't perfect. Is what this Joad guy claims that much of a big deal that it affected your life as much as 9-11 it that serious? I thought crossfitters were a team.....I damn sure wouldn't want any of you haters on my squad out here at war!

Comment #71 - Posted by: MJ at November 20, 2011 1:59 PM

is it 15 - 12 - 9 x3 or is that the three rounds

Comment #72 - Posted by: sherwood sr at November 20, 2011 2:02 PM

Trying to get back into working out (been away from workouts for years). Scaled it down a fair bit and still sucked.

90# Thrusters
un-weighted pull-ups


Comment #73 - Posted by: estiffler at November 20, 2011 2:03 PM


Tapered to 95 lb thrusters. Will do 115 next time.

35 lb dumbbell. Holding onto that was tough. Need a belt.


FWIW I used to be a runner and pulled 17 and 18 min 5Ks. It's humping but I can see it happening...

Comment #74 - Posted by: TimT at November 20, 2011 2:04 PM

17:30 ... subbed 25 lbs. for pullups.

Comment #75 - Posted by: Brett C. m/30/6'0"/170lbs. at November 20, 2011 2:32 PM


W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x. BS, 5x5 at 45-135-215-245-270.

As Rx: 11:18.

C/D: PNF of hamstrings; foam roll.

Off PR by 3:50. Nervous going into this one because of my disc injury. It is feeling a lot better so I just went ahead with extra caution. Didn't exacerbate it in the least bit. Pull-ups felt a little more difficult this time around.

Comment #76 - Posted by: rjf (Since 07-20-07. WOD no. 1189) at November 20, 2011 2:33 PM

25 / M / 5'9" / 138lbs

105lb thrusters, 30lb weighted pull-ups


That didn't go well...

Comment #77 - Posted by: BC at November 20, 2011 2:35 PM

I don't see why a sub 18min 5k time turned into such a controversy. It's a solid time yes, and great job to anyone who is capable of it, but it doesn't make you superhuman. I weighed 175lbs in highschool, and played nothing but basketball and soccer, I ran distance maybe once a month and I could sustain 6 minute mile over 4-5 miles. Some people are naturally better runners than others, it's all about genetics. The crossfit community is all about encouragement and pushing each other to be better. Calling BS on someones time puts you in the same category of the knuckleheads that think "curls" are a way of life.

Comment #78 - Posted by: Nathan Gilbert at November 20, 2011 2:38 PM

19:50 Rx'd.

Comment #79 - Posted by: Chris and Tobey at November 20, 2011 2:41 PM

Rx'd 6:52

Comment #80 - Posted by: amped 37/M/195/6' at November 20, 2011 2:45 PM

Well put #76

As Rx: 15:56
Kicked me in the ding-ding
M/36/172/Somewhere in the Middle East

Comment #81 - Posted by: MJ at November 20, 2011 2:47 PM

Cool thing about Cxfit? Dudes like Joad that share cool inspirational stories from their own life. Lame thing about CxFit? Dudes talking trash on them on the main site. Just sayin...

Comment #82 - Posted by: Chris and Tobey at November 20, 2011 2:47 PM


As RXd: 9:31

Awesome WOD!

Comment #83 - Posted by: James at November 20, 2011 2:49 PM

Hey jaskamiin,

Yea, I know where the scaled w/o's are. It's a mind over matter thing, and my mind doesn't seem to care, but the matter is gettin old. I know an all out at lighter weight/quicker time probably gives me the same outcomes, but I just can't bring the young mind to let the old body out of doing it yet. Time, as always, will tell...Thx

Comment #84 - Posted by: denob at November 20, 2011 2:53 PM


Comment #85 - Posted by: Jonesy Boy at November 20, 2011 2:57 PM

17.34 as Rx'd

Did this one 30 minutes after running 2.25 miles. Finishe first round at 6.50. Last set of thrusters completed at 14.07. Tried to get under 17, but last rep at 16.50 just wouldn't go :(, so last rep took an additional 40 seconds.


Comment #86 - Posted by: Logan S at November 20, 2011 3:12 PM

As Rx'd 18.53

45# bar and jumping pullups

Comment #87 - Posted by: sean snyder at November 20, 2011 3:49 PM

Sweet 5k Joad ---- I look forward to being bashed a bit for doing well one day soon, but until then, i will keep concentrating on my isolation curls and
hamstring butt-lift exercises. My posing routine is also getting better everyday!

Comment #88 - Posted by: Doug McBride at November 20, 2011 4:01 PM

Sooooo...when it said "3 rounds", I actually did 3 rounds. Each round being 15-12-9. I scaled to 95# thrusters and 20# pull ups. I'm an idiot. A very tired idiot. 35:46 not even close to RX'D

Comment #89 - Posted by: Afd655 at November 20, 2011 4:04 PM



It's ridiculous how I can thruster 1RM 225lbs last week but today 135lbs destroyed me. Kinda to go along with what Dave was talking strength is good but metcon sucks!

Comment #90 - Posted by: Ryan at November 20, 2011 4:13 PM

85lb barbell thrusters and body weight pullups. Second day of crossfit, can't wait to be able to be able to hit this WOD as Rx'd. Til' then, sore...

Time: 09:14

Comment #91 - Posted by: Jessie Ray/Ephesians 2:4-5 at November 20, 2011 4:22 PM


As RX'd

Comment #92 - Posted by: Weaver at November 20, 2011 4:31 PM

Isn't Dave simply talking about periodization of both training and nutrition? Isn't this in direct opposition to what Crossfit preaches? Is he implying that in order to be elite, you cannot chase all of your rabbits at the same time? Does the fall into the same vein as saying that you need to prioritize your goals and attack them systematically rather than "guessing?". The message seems mixed to me.

Comment #93 - Posted by: Justin at November 20, 2011 4:36 PM

Heavy Fran has been up for 24 hours and has less than 100 comments. Ouch. Mainpage, time to listen to the community regarding programming.

Don't get me wrong, I love heavy Fran (9:09 today) but the programming for the last year has been so bad that I - and apparently hundreds of others - ignore it unless something fun comes up. Like today. But I guess its become so lightly followed that even a good WOD - on a weekend - isn't even noticed.

CrossfiTting at home since 2007. Anything that looked the slightest bit like Fran used to get 700 comments on a bad day and over 1000 most of the time. Asleep at the wheel, anyone?

Please come back. I'm not a freeloader looking for no-cost programing, I drank the Kool Aid and don't regret it. I paid for a Level 1, and took the test a couple years later to confirm it. Paid for a CF Football Cert too. Its great theory, but the mainpage should represent the cutting edge and the best practices, not the most hurtful, random (in a bad way, not the good randomization way), and disinterested programming that HQ has to offer.

Comment #94 - Posted by: Benny1 at November 20, 2011 4:38 PM

15:23 as Rx.

Weight in a backpack. Pullups were all singles.

Comment #95 - Posted by: Sheldon N (M/34/6'/183) at November 20, 2011 4:38 PM

25lb weighted pullup


Comment #96 - Posted by: James m/28/155/5'7" at November 20, 2011 4:44 PM

Damn, what is with all of the trolls these days? I remember when the workout time section was supportive and nice. Some of you really need to chill out.

18 minutes isn't THAT unbelievable without running training.

A few years ago when i was in pretty good crossfit shape (no extra running training) i ran a 20 minute 5k. And I was 6'4 about 225 pounds and I am fairly thickly built (I played O-line in football back in the day). I ran 10k's in 5th grade though so i guess you'll just say i'm lying and that i have all kinds of running experience.


anyway, getting back in shape again, down to 245# from a starting weight of 255 a month or so ago. Feeling pretty good.

did the workout, used 55# on pullups for the first 6 or so, then used a 45# weight for the next 20, and finished the rest with a 25#.

Did it in 14:27

Comment #97 - Posted by: J.W.C. at November 20, 2011 4:54 PM

90lb thrusters and pull-ups without weight

Comment #98 - Posted by: Jason Crocker at November 20, 2011 5:34 PM

@#42 hola

I see your point, and it is a fair one.
However, I have to say the top boys are not or were not original runners. Clearly.

I could run a 5k sub 18. Would obviously be gunning it
Like ass but then again I have a Tri background..

In terms of comparing me to the top guys they would be much stronger in the Olympic lifting. For example in no way would I get close to their 500pound dead lifts.

However, I tried
The dirty 50 for the first time and managed a 22.20

We all have our strengths.

Honestly, it a guy says he ran an 18, praise him.

I didn't realize this site was for putting people

But then it was a very valid point:)

Comment #99 - Posted by: Boris at November 20, 2011 5:45 PM

75# thrusters
jumping pull-ups

Comment #100 - Posted by: Jul at November 20, 2011 5:51 PM

@ hola

With respect..

Saying "Chris Spealer - 2010 Games Site:
"5K run time 19:20 "

And he's one of the best runners in the wide world of CrossFit. "

That's honestly not a great time.
He is in no doubt a great athlete, but for a runner that's nothing special. In fact, considering most high school runners could do this it shouldnt even be mentioned as a heroic effort.
again, amazing crossfit athlete but no runner!

My best 5km just falls under 18 and that's only because of years of swimming then turning to tri's.

I did the dirty 50 in 22.20
My fitness would be up there, BUT the elites would have me hands down in the power lifting.
No way I could dead lift their weights!
But at the same time I could run/swim/cycle chin up more and faster.

We all have out strengths.

Comment #101 - Posted by: Boris at November 20, 2011 6:12 PM

Crossfit warmup, commencé avec 3 rondes de
- 50 jumping jacks
- 5 pull-ups
- 5 ring-dips (unassisted)
- 4 air squats
- 10 back extensions
- 10 ghd sit-ups
- stretch
- lower-back exercices

WOD: fait un scale down, pas eu le choix! Fait 15-12-9 de:
- 95lbs thrusters (partitionnés)
- pull-ups (body weight)
Time: 13:27

Comment #102 - Posted by: MoneyBag$_CFE at November 20, 2011 6:20 PM

Far out!12:28
Being a 52kg chick and doing strict pull ups with 12.5kg between my calves was rough! All reps to completion though - think the thrusters need work though!
Loved and hated this wod all at the same time!

Comment #103 - Posted by: Nat at November 20, 2011 7:37 PM

No bueno....17:55 as Rx'd

Chin ups done with 45lb dumbbell between ankles so all reps were dead hang

Comment #104 - Posted by: DT at November 20, 2011 7:54 PM

105# thruster, 35#pull up.

Comment #105 - Posted by: Bricej at November 20, 2011 7:55 PM

95 lb thrusters, 25 lb pullups


Comment #106 - Posted by: rawhide at November 20, 2011 8:10 PM

M/25/170, Hawaii.

19:54 rx'd

Still new to the whole Crossfit thing but this workout was harder than it looked. Definitely not used to these full body movements but looking forward to continued improvement!!

Comment #107 - Posted by: Ben at November 20, 2011 8:57 PM

thrusters at 115lb,
pullups at
45lb x 4
25lb x 11 (rd 1)

15lb rds 2 and 3


Comment #108 - Posted by: wayne's daddy in MES at November 20, 2011 9:06 PM

I did Saturday 111119 "Michael".
3RFT Run 800 meters, 50 Back Extensions, 50 Sit-ups: 24:20.
Previous time was 28:57 -- a 4:37 improvement this time!

Comment #109 - Posted by: Alan H. in Kabul at November 20, 2011 9:49 PM


CrossFit is constantly evolving. There is nothing set in stone. The CF games is the proving grounds. The main page is the laboratory. We are the test subjects.

Comment #110 - Posted by: Gar at November 20, 2011 9:52 PM

If you want to be strong, you have to do strength work. Mainsite won't get you there because there's so little strength work, and too many long metcons, plus most CrossFitter seem to be chronic undereaters. I would take advice on strength from one of the strongest CrossFitters, and Dave Lipson is right. You have to eat and train for strength if you want to get strong

Comment #111 - Posted by: Fran at November 21, 2011 2:23 AM

Bested my previous time of 14:50

Comment #112 - Posted by: Mik at November 21, 2011 2:42 AM

Dave Lipson: Periodization of strength.

Periodization is good thing when done appropriately. He wore his CF cert shirt and said it.

Listen guys.

Comment #113 - Posted by: Isaac at November 21, 2011 3:31 AM

m/25/155 Afghanistan
wrapping up my first week of crossfit and i've been scaling the workouts. This was my best attempt yet. No weight on the pull ups and i would guess about 85-95lb thrusters. Using prison weights at British camp in afghanistan and was told it was 40 kilos.
15, 8+4, 9 pull ups
10+5, 7+5, 5+4 thrusters
6:34...looking at other times, i'm thinking I can ease up on how much I scale going into week 2.

Comment #114 - Posted by: Evan at November 21, 2011 3:37 AM


Just so we're clear. I never doubted your time as impossible. I even posted that you cleared things up when you mentioned previous running experience. And I quote, "Rock on Joad".

Imagine, Rob Orlando, being quoted as "Here's a pic of me at the beach. Just Deadlifted 700 lbs this weekend. Just been doing nothing but CrossFit recently!"

Difference being, we already know Rob has YEARS of heavy lifting experience. That is all.

Keep on Rockin' Joad.

Comment #115 - Posted by: bob at November 21, 2011 8:23 AM


115# thrusters
30# weighted pullups


Comment #116 - Posted by: JFA at November 21, 2011 8:58 AM

1 Mile run

95# Thrusters
50 Weighted Sits

Comment #117 - Posted by: dyagg at November 21, 2011 9:44 AM

As Rx'd 10:30 PR by 2:10! Love me a PR.

Comment #118 - Posted by: Thatcher (44, M, 5'10",200) at November 21, 2011 10:42 AM

135 lb thrusters
30 lb pullups

23:10 - hard for new cross fitter, but was a great workout!

Comment #119 - Posted by: kevin at November 21, 2011 11:16 AM

as rx'd 23:03

Comment #120 - Posted by: Mark S. at November 21, 2011 11:18 AM

M 37/5'10"/180

115 lbs
36lbs vest


Comment #121 - Posted by: Rholl at November 21, 2011 11:31 AM

10:22 as Rx'd

Comment #122 - Posted by: Nick at November 21, 2011 12:02 PM


Broke it as follows:
9 rounds of
5 x thruster 135#
5 x pullups w/45#

Comment #123 - Posted by: steve r_48_150# at November 21, 2011 12:05 PM

As Rx'd.


The pull-ups took forever at that weight.

Comment #124 - Posted by: Tim_49_5-11_200 at November 21, 2011 12:38 PM

thruster as rx'd
dead hang pullups


Comment #125 - Posted by: Bells at November 21, 2011 1:00 PM

11.38. 95# and 8kg

Comment #126 - Posted by: JonNYC - xfit since 6/08 at November 21, 2011 1:58 PM

Edit. My time above used 21-15-9 rep rnds. So scaled up. The two previous times I used 15-12-9. Not sure what I was thinking on this one.

Comment #127 - Posted by: rjf (Since 07-20-07. WOD no. 1190) at November 21, 2011 4:16 PM

Definitely enjoyed more than Fran.

Comment #128 - Posted by: Blayne at November 21, 2011 4:26 PM


95lb Thrusters
30lb Pullups


Comment #129 - Posted by: RB at November 21, 2011 4:59 PM



Comment #130 - Posted by: controlfreak at November 21, 2011 5:16 PM

Fine. Maybe he does. Sour grapes to me for being a sour b-hole on the internet.

Still, an 18 min 5k, with nothing other than main site is borderline ridiculous(ly good.)

I feel like crossfit has a strength bias in it by nature, and by nurture. If he was doing CFE I'd say, effin great job right away. To claim straight main site though, I raise an eyebrow. It was like at the beginning of the games bio's this year, when everyone was claiming a 1:00 or lower 400m and 20 min or lower 5k... I'm talking about the pro's right now, not the joes. I just don't believe that stuff, some of them were physically to large to get the oxygen necessary to do that kinda movin'. I did notice as time went on they changed their times, after getting on the track and realizing that at 5'9" and 230 lbs they weren't getting around the track in under a minute.

Anyways another negative ramble on my part. I guess I'm just a troll at heart. I don't really intend to be.

Comment #131 - Posted by: Brad Again at November 21, 2011 5:18 PM

Also... good job Joad.

Comment #132 - Posted by: Brad Again at November 21, 2011 5:19 PM

16:30. Scaled to 95lb & no weighted pull-ups. Just strict & split into sets.

Comment #133 - Posted by: Tony Stark at November 21, 2011 5:47 PM

95lb Thrusters as R/X
25lb weighted pull ups as R/X

Go up to 105lbs on Thursters
Go up to 35lbs on weighted pull ups

Comment #134 - Posted by: gpdjmac1 at November 21, 2011 6:02 PM

Thrusters were 9/6, 7/5, 5/4. Plups were all broken; 45lb plate w/belt. First heavy Fran.

Comment #135 - Posted by: Xman at November 21, 2011 6:14 PM


Comment #136 - Posted by: Craig at November 21, 2011 6:32 PM


Comment #137 - Posted by: mlt at November 21, 2011 6:55 PM


6:01 as Rx'ed

Was really hoping to break into low 5's, but the second round really killed me.

1st round was 15/15
2nd Round was 3,3,6/7,5
3rd Round was 9/3,3,3

Comment #138 - Posted by: A-Train at November 21, 2011 7:00 PM

6:01 as Rx'ed

Was really hoping to break into low 5's, but the second round really killed me.

1st round was 15/15
2nd Round was 3,3,6/7,5
3rd Round was 9/3,3,3

Comment #139 - Posted by: A-Train at November 21, 2011 7:01 PM

35 lbs PU

Comment #140 - Posted by: Samuel at November 21, 2011 7:03 PM


8:09 as Rx

Comment #141 - Posted by: Robidouuuuuu at November 21, 2011 8:53 PM

Sub'd last 6 thrusters with front squats

Comment #142 - Posted by: Gerschey at November 21, 2011 8:55 PM


95# barbell thruster
25# weighted pull-ups

Time- 9:08

Comment #143 - Posted by: DanEOD at November 21, 2011 10:12 PM

15:10 as Rx'd. Surprisingly enough it was the pull-ups that took the longest for me. Used a belt adn 45# for the pull-ups and did them strict.

Comment #144 - Posted by: Edwin 28/M/68"/170 at November 22, 2011 6:05 AM

14:22 rx'd

Comment #145 - Posted by: Dylan Fyfe m/37/6'/170 at November 22, 2011 7:25 AM

1145 rx. Not fun.

Comment #146 - Posted by: rob hole at November 22, 2011 8:25 AM

When the "Fittest Men on the Planet!" are walking during the "run" portion of the Reebok Crossfit Games, it exposes the truth about mainsite's supposed benefits for running improvement. That is, there are no benefits.

I check out the Crossfit Endurance site all the time. That programming will never make anyone an elite "endurance" athlete, but if you follow the running wods, those are some great 5K workouts. In my opinion, the workouts are just not long or hard enough (running. I don't care about swimming or riding or rowing)to make anyone a good runner for distances over a 5K.

Comment #147 - Posted by: Warm&FuzzyGuy at November 22, 2011 9:23 AM


Did it as rx'd at DSU after am court felt kind of weak not used to working out early I guess

Comment #148 - Posted by: Cleveland at November 22, 2011 10:04 AM

18:45. weights in a backpack for pullups. Done at home, out of order and after the Nutts workout for tomorrow.

Comment #149 - Posted by: ScottMacArthur at November 22, 2011 10:23 AM


46M 5'10" 218#

Not sure what happened, horrible time....caught an intense head ache on the 2nd round of thrusters (I don't think I breathe correctly and get a very bad head ache). Had to stop and breathe deep for 3 or so minutes and continued. Could only do 30# pullups and so broken.

Bingo....I really enjoy reading most of your musings. You are a very bright individual with a superb writing skill...thanks for sharing.

Happy Thanksgiving to All.....train hard.

Comment #150 - Posted by: JParker at November 22, 2011 11:01 AM

19:25 Rx'd, although 15 rep and 9 rep pulls ups were surely not legit pull-up reps.

Comment #151 - Posted by: JK m/28/215/5'10 at November 22, 2011 12:33 PM

As rx'd, 8:23 (PR).

This one really got the blood pumping. Thrusters were good but hard - did them 15 (ouch) / 8-4 / 6-3. Pull-ups were better than last time. Was able to get at least the first 5 on each round. Part of the difference might have been that I used a weight vest instead of a dumbbell - made it easier to kip. Transition time was about the same I think. It took longer initially to get into the vest, but it saved time in the middle of the set vs. constantly resetting with the dumbbell.

Comment #152 - Posted by: Mel 38/m/5'10"/175 at November 22, 2011 1:00 PM

rx 13:11

Comment #153 - Posted by: tum1 at November 22, 2011 1:03 PM

rjf - wow, nice work 21-15-9

Comment #154 - Posted by: Mel 38/m/5'10"/175 at November 22, 2011 1:03 PM

135 thruster, strict pu's (no weight) 11:42. I wanted to be under 20min so I didn't add weight to the pu's, I guess I underestimated myself, should have used weight.

Comment #155 - Posted by: jason at November 22, 2011 1:06 PM

I weighed 208 lbs a few years back and ran 10 km in 36 minutes (timed). So ease off on that dude. As for training, I only ran one 10 k per week, the rest was track and field and plyos. So you don't have to be a specialist to run his pace. But you do need to be gifted a little. Ease off haters!!!

Comment #156 - Posted by: Andrew at November 22, 2011 1:59 PM

Did a real hack-version of this one today, 11.22, wanting to a) build some strength, and b) leave my legs alone for a day, so...

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

Did = 15-12-9-6-3, for time of: 135# bench, weighted dips w/30# DB in backback


Completely kicked me all over the place, which was just as I hoped for, since bench is a glaring weakness for me (as opposed to many other less-glaring weaknesses ;). Bench was pretty quickly 3's and 2's and then singles by round of 6. Paoli-hollow-rock dips a relative strength for me. Bet they're even easier without weight ;)

w/u - 30 sec Samson, 7x (push | scap push | sit | be | dip | spider-lunge); Bench 95x5, 115x5; 30# weighted dips x 3; 9-7-5 45# dbs + pushups for time: 1:40

c/d - 15-12-9-6-3 calorie rows, 30 secs rest in between (focused on hollow rock & 'packed' neck -- hey, it's easier that way!); 45# dbs 10 reps

Long talk with Vietnam vet in gym after warmup and before workout (kinda let the gas out of the tank after warmup but so what). Near-death experience 2 yrs ago has led him to focus on making every day great for his family and everyone he meets (and he does; I swear he talks to every single person in the gym, and he still seems to get a good workout). Talk about a guy we all should get to know, as Thanksgiving (US) holiday approaches.

Comment #157 - Posted by: matt h 50 179# 1mar11 at November 22, 2011 2:18 PM

32 yom, 185 lbs

10:24 as rx'd

Comment #158 - Posted by: Jeff Weltmer at November 22, 2011 4:01 PM


Rx'd: 8:31

Comment #159 - Posted by: Ben S at November 22, 2011 4:48 PM


tried a few pull ups with 45lb plate and belt...too heavy, switched to 25lb vest.

thrusters were hard on my shoulders.

Comment #160 - Posted by: mslo25 m/31/5'10"/160 at November 22, 2011 5:15 PM


Did not read what was in brackets - should have gone to 60kg.

11.25 per side on dual pulley

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

Comment #161 - Posted by: JT at November 22, 2011 9:25 PM

As Rx'd
18:59 (PR by 1 min 1 sec)

95# Thrusters
10# weighted pull ups

Comment #162 - Posted by: Jeremy A. Olive at November 23, 2011 6:40 AM

111# Thrusters
25# weighted PU


Comment #163 - Posted by: Brian R M / 49/ 6'2"/ 182 at November 23, 2011 12:30 PM

8:00 rx'd

Comment #164 - Posted by: bill/52/206/6' at November 23, 2011 2:27 PM

Loved it, even though the weighted PU from yesterday made me a bit slower. Satisfied though,


Comment #165 - Posted by: tanzenfranz . M/27/188kg/92cm at November 23, 2011 3:21 PM

Scaled down to
95 pound barbell Thrusters
35 pound weighted Pull-ups

...and STILL felt like teh crap tonight : (


Comment #166 - Posted by: Jon at November 23, 2011 6:00 PM

115lb thruster 25 lb pullups

Comment #167 - Posted by: ecp2 at November 23, 2011 6:28 PM

rx'd: I forget exactly, but it was 12 minutes and change

Comment #168 - Posted by: Buzz at November 23, 2011 7:41 PM

Jeff @ work
Sets of 15 and 12 pull ups on the rings. Thrusters unbroken.
DB held between thighs.

Comment #169 - Posted by: Jeff & Charity @ CF Snohomish at November 24, 2011 9:06 AM

14:18 As RX'd

Comment #170 - Posted by: fathertyme M/33/6'/170 at November 25, 2011 5:05 AM

10:18 as Rx'd...

Couldn't get the weight right and could never get in a rhythm. Pull ups took WAY too long! Thrusters weren't bad.


Comment #171 - Posted by: Dan Blackmon (M/38/5'10"/180lb) at November 25, 2011 7:02 AM

14 47 strict pullups no weight

Comment #172 - Posted by: PaulDiane at November 25, 2011 10:20 AM

95# thrusters
30# Weight vest
9 or 10 something. Can't remember time

Comment #173 - Posted by: Jeff & Charity @ CF Snohomish at November 25, 2011 10:49 PM

Did a light version of "lumberjack 20"

20 power cleans 95 lb.
Run 400 m
20 kb swings 1.5 pd
Run 400 m
20 ohs 65lb
Run 400 m
20 burpees
Run 400 m
20 pullups
Run 400 m
20 box jumps 20"
Run 400 m
20 back squats 135 lb.
Run 400 m


Comment #174 - Posted by: al deezy at November 26, 2011 6:41 AM

As rx'd: 8:57

Comment #175 - Posted by: therozfather. 31/M/194 at November 26, 2011 6:50 AM


Comment #176 - Posted by: Pacers at November 26, 2011 11:06 AM

15:10...not impressive good thrusters tho

Comment #177 - Posted by: mikeypaul - m/30/5.8/170 at November 27, 2011 9:33 AM


Comment #178 - Posted by: jtoops m/27/205 at November 27, 2011 6:10 PM

I run sub 18 minute 3 milers all the time... the average 3 mile time in my unit is maybe 19:00. None of us are anything amazing.. 18:00 for a 5 K is a decent time.

Comment #179 - Posted by: friskydingo at November 28, 2011 9:37 AM

As Rxed, with 20kg DB in rucksack.

Somewhere between 8 and 9 minutes.

Comment #180 - Posted by: Daniel at November 28, 2011 12:33 PM

Skipped. Did a couple of extra WODs at Triangle, including Turkey Burner.
9/13/10: 13:50

Comment #181 - Posted by: jrm at November 28, 2011 6:48 PM

CFWU x 3

#105 on Thruster
#45 DBell for wt

22:20, pullups were 3s at end.....

Comment #182 - Posted by: F15E_WSO/M/49/180 at November 29, 2011 5:22 AM

75# thruster
unweighted pullups



Comment #183 - Posted by: knodes at November 29, 2011 8:27 AM

11/29...21:39...finishing HR 168
Scaled to 115# thrusters & 25# p/u's.

Comment #184 - Posted by: Mike Scott M/45/5'10"/200 at November 30, 2011 5:13 PM

11:54 as rx'd

Comment #185 - Posted by: Brian M/30/175/5'9" at November 30, 2011 6:31 PM

As Rx'd: 10:37

Comment #186 - Posted by: Dennis M/28/6'0/185 at December 1, 2011 2:11 AM


As rx'd, except I only used a 25 lb dumbbell for the first round and did dead-hang pull-ups after that. My back and forearms just couldn't handle the extra load. Will try to complete them all with a 25 next time, then up the weight after that.


Comment #187 - Posted by: Kent at December 1, 2011 10:42 AM


Had to bump the pullups down to 35# on the 12 and 9 reps.

Comment #188 - Posted by: SF at December 1, 2011 5:36 PM

Heavy Fran:
Thrusters (135/95)
Pullups (45/30)

Paul: 5:45
Gunnar: 6:14
Jen: 11:01

Thrusters (95#)
Chris: 8:30
Harold: 6:44
Matt: 10:35
Brycen: 5:20 (12lbs)

Comment #189 - Posted by: jenniferw at December 2, 2011 7:19 AM


Did this on 11/20.

Scaled thrusters to 115lbs; pullups to 35lbs.


Comment #190 - Posted by: Antun Karlovac at December 2, 2011 10:15 AM

13:32 rx'd

Comment #191 - Posted by: Jim D. 51/ 5'11"/165 at December 2, 2011 4:01 PM

3 Rounds
115 lb Thruster
25lb weighted Pullups

Comment #192 - Posted by: Schro at December 4, 2011 8:46 PM

as rx'd: 7:22

45lb weight vest

Comment #193 - Posted by: Kevin: M/190/6'/40 at December 6, 2011 6:06 AM

as rx'd: 13:10

pullups sucked!!

Comment #194 - Posted by: Casey at December 6, 2011 12:49 PM

Started this as rx'ed, took forever getting through the first round of thrusters and then realized that its just about impossible to do a weighted pull-up on the crap midget bar at the box gym. Gave up after ten minutes, felt bad, scaled down to 95# and regular pull-ups and started over. 7:07. Next time scale to 115# and figure out the pullup bar situation beforehand.

Comment #195 - Posted by: tgremillion M/30/6'1/185 at December 7, 2011 6:52 AM


105 pound barbell Thrusters (Subbed for 145lbs)
25 pound weighted Pull-ups (subbed for 45lb PU) - last 3 pull ups were no weight


Comment #196 - Posted by: TZ at December 8, 2011 9:33 PM


Comment #197 - Posted by: Ukkrew at December 9, 2011 10:35 PM


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


As Rx'd


Can't be too upset...this was my first time doing this WOD as Rx'd...I have come a long way since last September...couldn't be happier! I do definitely need to continue to get stronger...I am definitely not strong enough to get an anaerobic response from #135 thrusters. Also, this was the first time I have attempted a "Fran" like WOD since hurting my shoulder in July 2011...I think my shoulder is coming right along. sweet.

Comment #198 - Posted by: Bill Gibson at December 14, 2011 12:42 AM

2011-12-17: 10:08. 3:36, 3:36, 2:54. 115#.
2010-09-13: 9:09. 3:16,3:26,2:25. 113#.

Comment #199 - Posted by: gs at December 17, 2011 11:41 AM

19:58 - as rx'd - 19.12.11

13:01 - 44k thruster, 10k pull ups - 30.09.10

Comment #200 - Posted by: zenoperegrinus at December 18, 2011 11:19 PM

as rx'd 21:30

Comment #201 - Posted by: Jeff Gebbie at December 26, 2011 6:07 PM


wow, this was way harder then regular Fran!

13:34 rx'd

Comment #202 - Posted by: Adam Hamm at January 5, 2012 9:09 AM

CFWUx3 (no PUs or dips)
11:02 (-4:14)
Used backpack loaded w/45 lbs
Ths 10-5 PUs 6-5-4
Ths 9-3 PUs 7-5
Ths 9 PUs 6-1-2

Comment #203 - Posted by: Doug at March 28, 2012 1:11 PM

44lb kettlebell. Thrusters from rack. 29:53.

Comment #204 - Posted by: J.Wood at September 18, 2012 2:35 AM

as rx'd: 16:45

pullups were a bitch.

Comment #205 - Posted by: Casey Ray at April 17, 2013 2:34 PM

scaled to 115 lbs. & 35 lbs.


Comment #206 - Posted by: Manchild at February 1, 2014 2:52 PM
Post a comment

Remember personal info?