cluster?

I second that comment. Cluster?

Yes! The infamous cluster makes its .com debut.

I take it by the demo video that "cluster" is meant to be "thruster"...but the video demonstrates and lists the workout as including a squat clean thruster.

Why can't we know where they are in the Winter Break video? I think his shirt says Vail.

Let me be the first to object to the outrageous behavior displayed in that photo: once again a child is leaping from a great height, simply assuming a parent will be there to catch him.

Ahhh, clean-thruster...cluster. Whew. My brain needs a rest day.

Klepto's squat cleans kicked my ass today!! Looking forward to doing this one tomorrow.

When I do the WOD it will be a cluster F@#$

Love the Ouray Hot Springs! You can see big horn sheep on the mountainside while you soak after a day of ice climbing.

Clean=squat clean, so clean+thruster =cluster

Question: How bad is it to break reps? That has been an issue for me, and wasn't sure if it is more important to complete at a higher weight by splitting 10 reps into 5 reps stop then 5 reps. OR does that mean I need to be doing lower weight and being able to complete the number listed for reps in one pickup?

m/46/185

5:34

Allright! Forth straight day of cleans, the crossfit gods must have it in for me. I'll see if I can break 5 minutes on this one. 3-2-1 go....

Male / 20 / USA
7:21

11:04.

when are you guys are going to post male and female weights?, it would be very helpful, thank you.

I'm brand new with crossfit but still consider myself in decent shape. i completed 3/6 WOD in 30.33, my 1st WOD. I want to work out for a little longer, maybe 45 min. what does any one recommend after 3/7 WOD, if any?

@#10 Jerod: I had the same problem for a long time (and still do on harder workouts). My strategy is to scale back the weight SLIGHTLY when necessary, but try to be aggressive about how closely I am staying to the RXed numbers. I always pick a weight I think I can handle, then go with a few more pounds on top of it. That way I am able to avoid getting "lazy", and get closer to RXed with every workout. I never reduce the number of repetitions, just the weight (so get a band if you're having trouble with pullups).

35 lb dumbell in each hand rigt, not 35lb total

scale
10kg db / ring rows 10 min

M/26/181Lbs 6'1

Time: 3:17

I have a question for anyone who thinks they can help. There are some WOD's that I have to break up the sets for. For example, 2/16/12 WOD, I was able to finish the first 21 power cleans, but had to break up the 21 thrusters. I know everyone is probably different, but what is the ideal rest time when taking these little breaks during sets? I want to push myself as much as I can, but it seems my little breaks are inconsistent, time-wise that is. I would just like to get an idea of how long to rest for because I don't want to rest to long and take away from the WOD. Anyone have suggestions? Thank you, Evan

@15: I try to dedicate strictly one hour of crossfit. I Warmup, practice some type of complicated movement that is going to be in the wod (or what ever you struggle with). Work on SKills. DO the WOD. Stretch out and done. Practice skill work like double unders, hanstands, muscle ups, every day. Also, I struggle with pullups, so every day after I warm up I knock out 1-3 sets of 10 strict pullups. Also, if there is ever a strength day(like finding a new max) push yourself to do a body weight circuit (met-con) workout. EX: Annie 50-40-30-20-10 double unders and situps

Just curious about the programming... Last 3 WODS with cleans or some variation of a clean. Can anyone quickly explain reasoning? Very hard to stay motivated and recover with the repetition.

As Rxed, 4:40.

M/31/185

4:40 RXd

The reason for 3 straight WODS with clean or some variation is because it is very hard to stay motivated and recover with the repetition. As my teenage son would say, "This is Crossfit. If it was easy it'd be called your girlfried." BTW, there's a half naked human behaving dangerously with child in today's photo.

6.34 - unbroken, but really slow on last 2 rounds.

6:17

m/43/5'6"/150

25# clusters lol

6:35

@10 Jerod, as Coach Glassman would say "yes". Both are important to increase work capacity across broad times and modal domains.

M/22/190#

8:48 as Rxd.
It was 35# on each dumbbell correct?

I read this one as thrusters so did
7 thrusters
10 pullus

5:19

11.22

7:07

As Rxd 5:29.

8:34 Rx'd

FOB Salerno

9:51 rough

Noella,
Go to the left side of the main site, under Start Here! and go to BrandX Scaled Workouts. Follow the links to Crossfit WOD and choose whatever WOD you are looking for to be scaled. It includes a vast amount of scaled weights and subs for all ability levels.

#21 don't complain just get it done... Or find your own workout program.

4:46 rx'd

F/41/5'6"/150

5 rnds

20# DB squat clean thrusters, 7 reps
10 pull-ups

9:44

probably need 25# DB's for me, but alas they're not part of our set;
did all rounds of each movement unbroken--yay

As rxd @bfcf
7.04

Maybe HQ could point Newbies in the right direction of the Brand-X scaling? Just a thought.

Lately there seem to be a lot of questions about scaling and appropriate wts. It would save perusing 50 or so comments to find an answer. Thanks for letting me voice out

No need to be rude Comment #32, he was simply asking a question. Either help, or keep your comments to yourself.

M/37/6'1"/200

7:30 Rx'd

FOB Salerno

we added 15 Burpees per round

12:40 M/34/203

Greetins from the Dominican Republic.

M/29/6'1"/160

7:50 Rx

um, I think the kid is mooning the people on the right of the picture.

My quads just threw the "BS" flag!!

M/49/5'11"/179....as Rx'ed, 6:04
Indianapolis

M/25/187/5'9"

7:34 as rx'd

M/43/220
As Rx'd
7:15

Love the picture. CF has made me the go-to dad for throwing kids in pools. The cool thing is that there is a thruster method and a sumo deadlift high pull method. This picture looks like the shoulder grip thruster method, which is great for kids that age. Once the kids get older, the best method is the foot-grip thruster, where you get in a fully down front squat position under the water, and have the kid squat on your hands (facing you or away, both are fun) while holding your head for balance. You then perform a thruster while the kid performs an air squat - maximum height and flips are easy. To work up to the thruster/air squat combo, start with a SDLHP kid toss. Get in the down position for a SDLHP with your fingers intertwined. Have the kid stand on your hands and squat. You explode up while they do an air squat, really easy way to teach a kid backflips. Another fun pool exercise with kids is push jerks, with them standing on your hands. A successful one will end with the kid standing on your hands with you locked out.

Warning: be ready for jealous glares from other parents, and a line of kids begging to go next.

4:58.37 rx'd

7:34 rx'd

5 rounds:
30lb x 7 squat clean thrusters
10 pullups

14:18

#46 in the DR.. added the burpees before or after pulls?

5:39 as RX'd
Finally starting to feel in shape again!
I sucked at snatch workout, so I am ready to make up for it next open workout!
M/30/5'5"/180

2012-03-07: 7:19. 38's. :51,1:25,1:36,1:48,1:38.

6:18

All unbroken, but took too much time in between exercises on 4 and 5. Good idea in demo vid to use hook grip on db's.

I would encourage new CFers to check out the links on the left hand side that say Start Here, FAQ and Exercises & Demos.

M/44/5'11"/200

5 rounds

7 30# DB squat clean thrusters
10 pull-ups

10:11

M/36/165
Did with 33 kilo(73 pound) bar in 4:43

As rx'd: 6.17

6:32
rx'd

M/26/5'7"/143

As Rx'd: 6:50

Great post Phil @53. I get an awesome wo going to the community pool, will be kid tossing again before too long. Maybe I can get my 5 yr old to give the backflips a whirl this year.

DND
M/54/6’/205

m/41/5'11"/205

As Rx'd: 11:15

Sean
8.40

Lorie
9.59

4 rounds - 10:02 (working through a hurt back)

m/39/5'11"/205

As rx'd (11:06)
Holy Hell

5:52 Rx'd

Great tip in that video on the hook grip - thanks!

Dumbbells went flat on the ground between my feet, not outside

subbed 30# squat clean thrusters - 8:45

10:12 rx'd

M/42/6'/180

5:36 as rx'd

3:58

as rx'd

This was like a mini Fran

6:58 as RX'd

M35/6'7"/227. 6:20 rx

10:11 rx

M/5'11" 157lbs

Do not have any 35lb dumbbells so I used my pair of 50lb kettlebells instead. No chin up bar so used a neighbor's tree. Had to walk/jog 20 meters to get to tree, but did 8:45 for the WOD. 50lb KB's are quite heavy by the 3rd round!!!

5:28

6:14

m/38/6'1"/190

First WOD rx'd. 6'/215lbs. 14:07 I had to break up the pullup sets. Feel pretty good about it though.

modified to...
10 25lb dumbbell squat clean thruster
1 rope ascent
-------------
7:34

M 21/5'11"/183
Switched 7 reps for 12 reps. stuck to ten pull ups.
8:30
Thats what i get for forgetting the work out. Well worth it though.

M/33/5'11"/200
10:00
harder than it sounded

Rx'd
3:54

M/26/179

14:40

M/24/5'5/152
8:37

Anyone ever scale up workouts? I weigh 220, so i feel if the rx/d weight is 135, and the average 185 pound guys is doing this, i should be doing more. I decided to try and add 20 pounds to the rx/d weight. Anyone think this is a good idea or bad idea? Thanks.

M/26/5'8/189#

9:41 as rx'd

First rx'd wod since injurying my knee a couple weeks ago. I'm very proud of myself, but feel I could of knocked a minute or two off if I wasn't injured

9:27 as Rxd
#81 - not sure how you would 'cluster' with 2 50# KBs (technically 53#) but if you're being honest, that's pretty beast!

11:45, poor showing, 30 lb DB and green brand for pull ups

6:34. 42,5'10,M. 2nd wide ever

5:26 rxd

As Rx'd 2:47

7:18 Rx'd

Rx'd, 9:47

fun one

as rx'd, strict pull-ups. 7:34/m/51

6:59 as Rx.

9:31 as Rx'd

9:50 as RX'd
My sciatica does not like me very much after squats and then all of these cleans haha.

I have never been in better shape and am pushing everyone I know to Crossfit

As Rx. 8:50

M/165/48

7:45 rx'd

as RX First one!! 8:28

Great Workout, posted 7 min 20 sec's

@95 are you serious, did you do air squats. thats one heck of a time my friend, that would actually be close to 1 rep per 2 secs. just curious 5:37

As Rx'd 6:03 M/170/26
Is #95 Ryan Leake a competitor cause that is an amazing time sub graham holmberg 42 seconds

5'9" 235# Male

did following
7 Clusters w/35# DB's
7 ring pull ups
5 rounds
5:02

6:23

Forearms buuuuuuring

By the by, cool article about Gavin de Becker (best security detail does Crossfit). Gavin's book "Gift of Fear" was one of the top 3 best books I have ever read. If you are law enforcement, military, martial arts or just want to learn how to protect you and your family you have to read it. It teaches you to feel and listen to your instincts.

M/35/5'4"/145lbs
As RX'd
5:39
Then did "Annie" in 5:28

40M/5'10"/165#

W/U: double-under, 50x; 24"' box jump, 10x; erg row, 20 cal.; AbMat sit-up, 30x; bar hang, 40 sec.

As Rx: 4:58.

C/D: A few rope climbs.

Felt this one in my forearms more than I expected.

32:56

25:56

5:14 w/ 25# DBs

25:56

9:31 as rx'd

as rx'd 5:50
expected better :(

4m6s

9:52 that was tough

M / 34 / 6'0, 240 - 8:30, green band to help with pull ups

5:58

As rx'd 4:56. Like this better than yesterday.

6:13 with 40 lb dbs

11:11

4 rounds. Had to stop from shoulder pain emanating from previous week's onslaught of toes to bar, which I will never do again.

1235

6:50

First workout done with weight as Rx'd! Really stoked. Our weight set didn't have barbell 35s, so i had to use kettlebells. I think this made it harder, but I concentrated on all the movements and completing the exercise at the Rx'd weight as opposed to time. (Started Feb 25th)

5 rounds for time:

7 reps 35# kettlebells
10 Pullups

13:51

M/32/5'11", 202

Rx'd @ 9.43

I took last week off and it's kicking my tail right now.

11:35

42/m/185
as rx'd

4:55

45:23

25:56

7:30 with 45 lb. DB

11:56

M/28/6' 180

Rx'd 5:25

7:57 rxd

rest day on 2:1 program. needed it.

good reminder on mobwod to cool down after w/o. have been slacking on cooldowns.

M/22/6' 165

Rx'd: 8:31

After 2 months of cross fit, finally able to do a workout rx'd :)

10'10"

chopped and stacked A cord of wood today, Thanks Crossfit!!

5:44

7 reps 25# DBs squat clean thrusters
10 no kip pullups

DBs started flat on ground each rep, thighs just below parallel for depth. No kip chin over bar pullups. Pullups a bit tough (had to break the last two sets) due to yesterday's 117 no kip 2" Grapple Grip pullups. Forearms and grip a little fatigued.

M/20/155

4:38 Wanted to get under 4. Darn!

7' 10" actually harder than expected after yesterdays WOD on legs

used band assisted pullups

9 minutes

M/49/175

7 25# clusters
10 PU
11:20 pullups very slow after first set.

Five rounds for time of:
25 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

14:25

21/M/5’6”/160
CFBD: 2/27/12

8min
30lb dumbells

rx'd 3:19

sfar bg
omm

As Rx'd
Matt 6:37
Brock 9:51
Sebastian 7:38

230 OHS PR!

As Rxd
8:13

Male/17yrs/5'9"/156lb
-
6:36
-
5 Rounds for Time of:

75lb Squat Clean Thruster
-(Barbell, as I had no DB's)

10 Strict Pulllups
-(Elbows locked out to chin above bar)

6:08

6:08

7:23 rx

7:30 RX

m/189#/6'/21 yo
45# dumbbells
4:45

4:12 rxd... 2nd attempt @ 10pm.

6:31

M/39/5'11"/205

as rxd 10:10

8:46

Nearly rx'd (15kg dumbbells)

7:36 w/ 25lb DB

This was fun and surprisingly brutal.

8:37 rx'ed

Followed by a 10 minute team cool-down with Michelle: 200m row while partner holds a handstand, then switch. We got 1670 meters in 10 minutes and had a blast as usual.

Is it better to do jumping pull ups or use a band to get better at pull ups faster?
Thanks,

Five rounds for time of:3:08
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

boo i am too slow on pull-ups I got
9 mins flat
m/26/250
35's in each hand was a nice change from the bar

5:45 as rx'd

5:50

M/26/5'11"/165
20# DB
Time: 11:45

10:52

5:27. 95 lb thruster with barbell since no dumbbells.

25# db
8:55

Laura f/49/5'7/142

RX: 10:51

First CF Wod in a while due to MCL XC injury.

Nice AnaGlycol experience ;)

M/29/6'2/315lbs
3:15

7:45 RX'ed, surprisingly tough.

7:34
Brutal

as rx'd

6:58

rx'd 5:45
Expected better, but this was very Fran-ish (a word I throw around all too often).

6:10RX

As rx'd 7:11

Rx'd 4:49

7:03 as rxd

7:03 rxd

36/M/6'00/183

Day 68 of burpee misery, followed by today's WOD.

7:13 rx'd

7:58 rx'd

12:21

Warm up Jump Rope
Cool Down Jump Rope

5 RDS:

10 25# squat clean thrusters
12 pullups

Time: 9:30

Five rounds for time of:
Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Jill; 9:49

Pull Ups assisted @ level 12, 13. 25# DB's

Joe; 15:45

35# DB's

1 mile run, then:
WOD in 12 min, then

3 rounds of: 5 x weighted pullups w/ 10 lbs; 10 x weighted dips w/ 10 lbs

24/M/5'10/185

4:53 as rx'd

4:41

as rx'd 8:47

Five rounds for time of:
28.55 pound Dumbbell squat clean thruster, 7 reps
10 Assisted pull-ups

tt =11:04

M/ 38/ 133 lbs/ 5'-6"
As Rx: 4:43
GREAT fast hard WOD
my shoulder was still SUPER sore and tight, so I really practiced on it.. well with the dumbell squat clean thrusters.. which felt o.k. but my shoulders were tired from last night's PP WOD, but the shoulder was really tight and sore and I felt it a bit on the pullups as well... I went controlled on this. I think I could have gone a bit faster if I was not so sore and wasn't holding back.. but I don't think i could have broken 4 minutes. This one I'd like to repeat. Good overall WOD..

#98 - I don't almost ever do this, but I don't believe that 2:47 is possible. Show this with a video. I'll retract my statement and gladly tip my hat off to you. If you're over a minute faster than Graham... then you should be winning the Open right now. 1 minute in a fast WOD is a HUGE difference... that's like lapping someone in the mile.. and that someone would be the fittest guy two years ago and the 4th fittest last year... I don't see that happening.

33 yom, 190 lbs

6:10 as rx'd

Scaled to 25 lbs.

5:22.

95 lbs barbell 8:01

Pack weight, puppy pull ups. 10 min.

50 / 186

as rx'd

8:01

34/M/190

as rx'd

7:27

6:02 as Rx'd.

10:20

8:15.. thought it would be faster.

Lesson learned: Work harder!

M/43/185

As rx'd: 6:19

Felt slow. Needs work. Great picture.

More better faster

age 22 bw 170

3:50 as rx'd

age 22 bw 170

3:50 as rx'd

Abby 6:53 (65# barbell hpc) - 7 & 7 reps
Aly 7:20 (15) - 7 & 7
Emma 8:25 (20)
Ryan 4:29 as rx'd
Jack 6:48 (30)
Meghan 6:54 (15)
Frankie 6:41 (45# barbell) - skinny blue
Marianne 6:47 (35) - light green
Chris 3:50 as rx'd
BTT 5:18 (kb swing/lunge/pushup)
Anita 5:01 (15) 7 & 7

5:43

11:48
assisted pullups

7 min rx

7:00 as rx'd

5:26 as Rx'd

9:55
Hard to breathe

4:45 as rx'd

7:51 rxd (16kg db)

44/m/176cm/72kg

As rx'd

5:57

good effort today

8:23

Still jet-lagged from Asia trip...at least that's my excuse

m/38/5'9/181
Done after backsquat WOD.
6:43
Sq clean thruster not too bad. Decent job landing behind jumping position on later rounds. PU tough on later rounds. Pretty broken. Had to use swingset so grip was tough.

44m,6-213
RX'd
7:56

Was in Indy at Big 10
1.5 Mile Run
then
5 Rounds
7 25# Dumbell thrusters
15 Sit Ups

8:59

8:56 with 20lb dumbbells

F/36/110lbs/5'0"

Subbed 25 lb db

6:00

M/42/5'8"/167

As RX'd 6:30

9:28

as rx'd
10:33

As rx'd, 4:41.

That felt a lot like Fran. The squat clean thruster is an interesting twist. Those were not too bad - I hook-gripped the dumbbells except in one round when I forgot. Even with hooking, forearms were still jacked. Unbroken sets, though it was hard to stay on the pull-up bar. Managed to butterfly the pull-ups until round 5, when I had to switch to regular kip in the middle.

M/25/185 multiple sclerosis
5:20 no excuses

As Rx'd.
7:42

Mrs. Miyagi
20# DB. Rest as Rx'd.
11:41

As Rx'd. Gassed. Started jumping pull-ups by second round. Rested during and between some sets. 20:19.

6ft 238
7:45

6ft 238
7:45

As rx'd, PAC.

7:58

9:00 still sore from klepto ;/

36 yom 203 lbs

9:21 using 25 lb dumbells

9:41 as rx'd

10 mins as rx'd
A lot harder than I thought it would be.

12:10 rx'd

as is often the case - a lot tougher than it looks

still should have cut down on the "rest" betwen movements

6:55

10:07, only did 4 rounds. At home, so had to sub 95lb bar for DB.

9:22 Rx'd: Fran flashbacks.....

Five rounds for time of:
40 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Time 10:15

As rx'ed

6:49

Gotten a lot slower on PUs since changing to the big box.

WOD for 3/7/12

Five rounds for time of:
-35 pound Dumbbell squat clean thruster, 7 reps (subbed 30 lb DB and broke them up into 3 and 4)
-10 Pull-ups - (10, then 5 and 5, then 5,3,2 for the rest)

8:51 - tough!

6:50

4:51

Five rounds for time of:
35 pound Dumbbell clean thruster, 7 reps
10 Pull-ups

4:56

M/27/5'11''/195

4:48 Rx'd.
Last 2 rounds smoked me. Sub4 next time

03/23/2012

***SUB'd OUT***

2 rds 90 sec each of:

PP 75lbs
Burpees
SDHP 75lbs

Total reps: 140

Orange Crush

Abby 6:53 (65# barbell hpc) - 7 & 7 reps
Aly 7:20 (15) - 7 & 7
Emma 8:25 (20)
Ryan 4:29 as rx'd
Jack 6:48 (30)
Meghan 6:54 (15)
Frankie 6:41 (45# barbell) - skinny blue
Marianne 6:47 (35) - light green
Chris 3:50 as rx'd
BTT 5:18 (kb swing/lunge/pushup)
Anita 5:01 (15) 7 & 7

51/m/190

strict p/u's. 8:14

30# DBs
7:08

7:41 as rx'd

started with FS x5 @ 60,70,80,80,80k

as rx'd
pullups were deadhang

8:18