March 7, 2012

Wednesday 120307

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

Graham Holmberg 3:29. Post time to comments.

Rajkowski_ThrowingKid_th.jpg

Enlarge image

Erin and Carson, Ouray Hot Springs Pool, CO.


"Winter Break Road Trip: Parts 5-6" with Austin Malleolo, James Hobart and Pat Sherwood, by Again Faster Equipment, free CrossFit Journal video, preview - [wmv] [mov]


CrossFit Games Update: Open Week 2.


"CrossFit Kids: Developmental Needs" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]


WOD Demo with CrossFit West Santa Cruz - video [wmv] [mov] [HD mov]


"The World's Best Personal Security Does CrossFit" by Traver H. Boehm, Breaking Muscle.

Posted by Pukie at March 7, 2012 5:00 PM
Comments

cluster?

Comment #1 - Posted by: scott hunter at March 6, 2012 5:08 PM

I second that comment. Cluster?

Comment #2 - Posted by: Aaron at March 6, 2012 5:10 PM

Yes! The infamous cluster makes its .com debut.

Comment #3 - Posted by: Chris Russell at March 6, 2012 5:12 PM

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.

Comment #4 - Posted by: stratwood at March 6, 2012 5:14 PM

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

Comment #5 - Posted by: Max Effort! 6 3 205 pound 44 year old guy at March 6, 2012 5:14 PM

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.

Comment #6 - Posted by: TRN III at March 6, 2012 5:16 PM

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

Comment #7 - Posted by: stratwood at March 6, 2012 5:16 PM

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

Comment #8 - Posted by: jason hobbs at March 6, 2012 5:22 PM

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

Comment #9 - Posted by: Dach at March 6, 2012 5:24 PM

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

Comment #10 - Posted by: Bird 48/M/69"/180# at March 6, 2012 5:24 PM

Clean=squat clean, so clean+thruster =cluster

Comment #11 - Posted by: Ryan w at March 6, 2012 5:35 PM

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?

Comment #12 - Posted by: Jerod at March 6, 2012 5:46 PM

m/46/185

5:34

Comment #13 - Posted by: cosmo at March 6, 2012 6:33 PM

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....

Comment #14 - Posted by: Randy at March 6, 2012 6:38 PM

Male / 20 / USA
7:21

Comment #15 - Posted by: Reiner at March 6, 2012 6:49 PM

11:04.

Comment #16 - Posted by: Neal Dickey at March 6, 2012 6:49 PM

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

Comment #17 - Posted by: noelia at March 6, 2012 7:27 PM

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?

Comment #18 - Posted by: Ryan Melisi at March 6, 2012 7:53 PM

@#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).

Comment #19 - Posted by: Kenny at March 6, 2012 8:02 PM

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

Comment #20 - Posted by: blake trippy at March 6, 2012 8:22 PM

scale
10kg db / ring rows 10 min

Comment #21 - Posted by: franklin bukoski at March 6, 2012 8:45 PM

M/26/181Lbs 6'1

Time: 3:17


Comment #22 - Posted by: K_white at March 6, 2012 9:07 PM

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

Comment #23 - Posted by: Evan at March 6, 2012 9:10 PM

@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

Comment #24 - Posted by: Codey Paulsen at March 6, 2012 9:13 PM

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.

Comment #25 - Posted by: George at March 6, 2012 9:52 PM

As Rxed, 4:40.

Comment #26 - Posted by: Torrey Hoffman at March 6, 2012 11:58 PM

M/31/185

4:40 RXd

Comment #27 - Posted by: HOL at March 7, 2012 1:51 AM

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.

Comment #28 - Posted by: TDawg at March 7, 2012 2:40 AM

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

Comment #29 - Posted by: Cheeto m/29/138/5'7" at March 7, 2012 3:12 AM

6:17

Comment #30 - Posted by: Joseph Quintana at March 7, 2012 3:26 AM

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.

Comment #31 - Posted by: duane at March 7, 2012 3:36 AM

M/22/190#

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

Comment #32 - Posted by: Ming at March 7, 2012 3:51 AM

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

5:19

Comment #33 - Posted by: Bells at March 7, 2012 3:54 AM

11.22

Comment #34 - Posted by: Ryan Melisi at March 7, 2012 3:56 AM

7:07

Comment #35 - Posted by: Hugo at March 7, 2012 4:38 AM

As Rxd 5:29.

Comment #36 - Posted by: Thomas Jones at March 7, 2012 5:29 AM

8:34 Rx'd

FOB Salerno

Comment #37 - Posted by: james.patrick [M/49/66"/135] at March 7, 2012 5:32 AM

9:51 rough

Comment #38 - Posted by: preacherman at March 7, 2012 5:44 AM

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.

Comment #39 - Posted by: Kelly O at March 7, 2012 5:46 AM

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

Comment #40 - Posted by: Kerber at March 7, 2012 5:59 AM

4:46 rx'd

Comment #41 - Posted by: BH2 at March 7, 2012 6:00 AM

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

Comment #42 - Posted by: mom to five at March 7, 2012 6:13 AM

As rxd @bfcf
7.04

Comment #43 - Posted by: Jonblaze at March 7, 2012 6:16 AM

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

Comment #44 - Posted by: MDMelissa at March 7, 2012 6:44 AM

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

Comment #45 - Posted by: frr at March 7, 2012 7:05 AM

M/37/6'1"/200

7:30 Rx'd

FOB Salerno

Comment #46 - Posted by: David Vinup at March 7, 2012 7:10 AM

we added 15 Burpees per round

12:40 M/34/203

Greetins from the Dominican Republic.

Comment #47 - Posted by: Omar Pacheco at March 7, 2012 7:12 AM

M/29/6'1"/160

7:50 Rx

Comment #48 - Posted by: Brad at March 7, 2012 7:19 AM

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

Comment #49 - Posted by: nelson at March 7, 2012 7:22 AM

My quads just threw the "BS" flag!!

Comment #50 - Posted by: BRC at March 7, 2012 7:23 AM

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

Comment #51 - Posted by: Chuck at March 7, 2012 7:33 AM

M/25/187/5'9"

7:34 as rx'd

Comment #52 - Posted by: Scott at March 7, 2012 7:39 AM

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

Comment #53 - Posted by: bill wilhelms at March 7, 2012 7:40 AM

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.

Comment #54 - Posted by: Phil at March 7, 2012 8:07 AM

4:58.37 rx'd

Comment #55 - Posted by: Cphil/24m/69"/165# at March 7, 2012 8:14 AM

7:34 rx'd

Comment #56 - Posted by: JFA at March 7, 2012 8:16 AM

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

14:18

Comment #57 - Posted by: D. Peterson at March 7, 2012 8:29 AM

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

Comment #58 - Posted by: Jimmy at March 7, 2012 8:43 AM

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

Comment #59 - Posted by: John Beneduce at March 7, 2012 8:49 AM

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

Comment #60 - Posted by: gs at March 7, 2012 8:52 AM

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.

Comment #61 - Posted by: Bill M. m/47/5'3"/135 at March 7, 2012 9:04 AM

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

Comment #62 - Posted by: ChuckO at March 7, 2012 9:16 AM

M/44/5'11"/200

5 rounds

7 30# DB squat clean thrusters
10 pull-ups

10:11

Comment #63 - Posted by: nutfam at March 7, 2012 9:41 AM

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

Comment #64 - Posted by: Rab Paterson at March 7, 2012 9:47 AM

As rx'd: 6.17

Comment #65 - Posted by: I AM THE UPSETTER at March 7, 2012 9:51 AM

6:32
rx'd

Comment #66 - Posted by: Matthew m/31/6'2"/175 at March 7, 2012 9:59 AM

M/26/5'7"/143

As Rx'd: 6:50

Comment #67 - Posted by: Fidencio Hinojosa at March 7, 2012 10:20 AM

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.

Comment #68 - Posted by: Zak at March 7, 2012 10:23 AM

DND
M/54/6’/205

Comment #69 - Posted by: Pete In SunCity at March 7, 2012 10:34 AM

m/41/5'11"/205

As Rx'd: 11:15

Comment #70 - Posted by: pjduenas at March 7, 2012 10:35 AM

Sean
8.40

Lorie
9.59

Comment #71 - Posted by: Sean snyder at March 7, 2012 10:47 AM

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

Comment #72 - Posted by: Brett C. m/30/6'0"/170lbs. at March 7, 2012 10:52 AM

m/39/5'11"/205

As rx'd (11:06)
Holy Hell

Comment #73 - Posted by: penns at March 7, 2012 10:52 AM

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

Comment #74 - Posted by: TRN III at March 7, 2012 11:00 AM

subbed 30# squat clean thrusters - 8:45

Comment #75 - Posted by: Michael R at March 7, 2012 11:00 AM

10:12 rx'd

M/42/6'/180

Comment #76 - Posted by: Rob M at March 7, 2012 11:08 AM

5:36 as rx'd

Comment #77 - Posted by: Aaron (M/26/5'8''/180) at March 7, 2012 11:23 AM

3:58

as rx'd

This was like a mini Fran

Comment #78 - Posted by: Caveman/5'9"/195/28 at March 7, 2012 11:53 AM

6:58 as RX'd

Comment #79 - Posted by: Brat M/26/5'7/150 at March 7, 2012 11:56 AM

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

Comment #80 - Posted by: shore at March 7, 2012 11:57 AM

10:11 rx

Comment #81 - Posted by: Tyler Wheatcraft M/21/5'10"/150/ at March 7, 2012 12:14 PM

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!!!

Comment #82 - Posted by: John at March 7, 2012 12:20 PM

5:28

Comment #83 - Posted by: Matt Tegtmeyer at March 7, 2012 12:31 PM

6:14

m/38/6'1"/190

Comment #84 - Posted by: Rough Robbie at March 7, 2012 12:34 PM

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

Comment #85 - Posted by: Tyler Schmick at March 7, 2012 12:36 PM

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

Comment #86 - Posted by: cort at March 7, 2012 12:39 PM

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.

Comment #87 - Posted by: wolfeman at March 7, 2012 12:42 PM

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

Comment #88 - Posted by: Rich at March 7, 2012 12:51 PM

Rx'd
3:54

Comment #89 - Posted by: Chase at March 7, 2012 1:05 PM

M/26/179

14:40

Comment #90 - Posted by: Peter Frelik at March 7, 2012 1:07 PM

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

Comment #91 - Posted by: Jamil at March 7, 2012 1:08 PM

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.

Comment #92 - Posted by: kny jcbs at March 7, 2012 1:26 PM

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

Comment #93 - Posted by: Gabe at March 7, 2012 1:28 PM

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!

Comment #94 - Posted by: Jimmy at March 7, 2012 1:42 PM

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

Comment #95 - Posted by: RussA at March 7, 2012 2:02 PM

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

Comment #96 - Posted by: Brad at March 7, 2012 2:20 PM

5:26 rxd

Comment #97 - Posted by: aermio m/33/5'7"/155 at March 7, 2012 2:32 PM

As Rx'd 2:47

Comment #98 - Posted by: Ryan Leake at March 7, 2012 3:11 PM

7:18 Rx'd

Comment #99 - Posted by: Ryan E at March 7, 2012 3:16 PM

Rx'd, 9:47

fun one

Comment #100 - Posted by: Mike P._ m/31/170lbs/5'7" at March 7, 2012 3:21 PM

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

Comment #101 - Posted by: Bruce at March 7, 2012 3:29 PM

6:59 as Rx.

Comment #102 - Posted by: Sheldon N (M/34/6'/183) at March 7, 2012 3:34 PM

9:31 as Rx'd

Comment #103 - Posted by: Aaron at March 7, 2012 3:41 PM

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

Comment #104 - Posted by: Tito 30/M/6'3/ 215 at March 7, 2012 3:42 PM

As Rx. 8:50

M/165/48

Comment #105 - Posted by: Patrick at March 7, 2012 3:43 PM

7:45 rx'd

Comment #106 - Posted by: drew at March 7, 2012 3:53 PM

as RX First one!! 8:28

Comment #107 - Posted by: sauce at March 7, 2012 4:01 PM

Great Workout, posted 7 min 20 sec's

Comment #108 - Posted by: geedog00 at March 7, 2012 4:05 PM

@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

Comment #109 - Posted by: Partini at March 7, 2012 4:09 PM

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

Comment #110 - Posted by: Danny at March 7, 2012 4:12 PM

5'9" 235# Male

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

Comment #111 - Posted by: b miller at March 7, 2012 4:23 PM

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.

Comment #112 - Posted by: Marc at March 7, 2012 4:31 PM

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

Comment #113 - Posted by: Matt Burritt at March 7, 2012 4:33 PM

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.

Comment #114 - Posted by: rjf (Since 07-20-07. WOD no. 1202) at March 7, 2012 4:34 PM

32:56

Comment #115 - Posted by: Reid at March 7, 2012 4:40 PM

25:56

Comment #116 - Posted by: Reid at March 7, 2012 4:41 PM

5:14 w/ 25# DBs

Comment #117 - Posted by: Edwards M/15/5'11/178 at March 7, 2012 4:43 PM

25:56

Comment #118 - Posted by: Reid at March 7, 2012 4:45 PM

9:31 as rx'd

Comment #119 - Posted by: DougN (m/58/6'0/182) at March 7, 2012 4:48 PM

as rx'd 5:50
expected better :(

Comment #120 - Posted by: Troy at March 7, 2012 4:50 PM

4m6s

Comment #121 - Posted by: Dcestnik at March 7, 2012 4:51 PM

9:52 that was tough

Comment #122 - Posted by: Jack readman at March 7, 2012 4:52 PM

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

Comment #123 - Posted by: sj9701 at March 7, 2012 4:53 PM

5:58

Comment #124 - Posted by: mlt at March 7, 2012 5:03 PM

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

Comment #125 - Posted by: Kurt M/38/190lb. at March 7, 2012 5:06 PM

6:13 with 40 lb dbs

Comment #126 - Posted by: Matt 25/m/185 at March 7, 2012 5:08 PM

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.

Comment #127 - Posted by: J Tag at March 7, 2012 5:10 PM

1235

Comment #128 - Posted by: Reid at March 7, 2012 5:11 PM

6:50

Comment #129 - Posted by: Stuart at March 7, 2012 5:12 PM

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

Comment #130 - Posted by: Eric at March 7, 2012 5:17 PM

M/32/5'11", 202

Rx'd @ 9.43

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

Comment #131 - Posted by: Todd at March 7, 2012 5:18 PM

11:35

Comment #132 - Posted by: John W. at March 7, 2012 5:19 PM

42/m/185
as rx'd

4:55

Comment #133 - Posted by: JackM at March 7, 2012 5:31 PM

45:23

Comment #134 - Posted by: Reid at March 7, 2012 5:34 PM

25:56

Comment #135 - Posted by: Reid at March 7, 2012 5:38 PM

7:30 with 45 lb. DB

Comment #136 - Posted by: SB at March 7, 2012 5:48 PM

11:56

Comment #137 - Posted by: Joe at March 7, 2012 5:49 PM

M/28/6' 180

Rx'd 5:25

Comment #138 - Posted by: Blayne at March 7, 2012 5:51 PM

7:57 rxd

Comment #139 - Posted by: BPemberton at March 7, 2012 5:54 PM

rest day on 2:1 program. needed it.

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

Comment #140 - Posted by: matt h 50 180# 5'11" 1mar11 at March 7, 2012 5:55 PM

M/22/6' 165

Rx'd: 8:31

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

Comment #141 - Posted by: Josh at March 7, 2012 5:59 PM

10'10"

Comment #142 - Posted by: Kauffman at March 7, 2012 6:08 PM

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

Comment #143 - Posted by: funkdt at March 7, 2012 6:09 PM

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.

Comment #144 - Posted by: Kelly Moore F/48/5'/114# at March 7, 2012 6:23 PM

M/20/155

4:38 Wanted to get under 4. Darn!

Comment #145 - Posted by: Post at March 7, 2012 6:23 PM

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

Comment #146 - Posted by: Alexey-the Russian 30/ 200/ 5'9" at March 7, 2012 6:27 PM

used band assisted pullups

9 minutes

Comment #147 - Posted by: ScooteR at March 7, 2012 6:33 PM

M/49/175

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

Comment #148 - Posted by: gtm at March 7, 2012 6:57 PM

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

Comment #149 - Posted by: Dan at March 7, 2012 6:58 PM

8min
30lb dumbells

Comment #150 - Posted by: ChadB at March 7, 2012 6:59 PM

rx'd 3:19

sfar bg
omm

Comment #151 - Posted by: jtoops/195 at March 7, 2012 7:00 PM

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

Comment #152 - Posted by: sebastian m/43/180/6'2" at March 7, 2012 7:01 PM

230 OHS PR!

Comment #153 - Posted by: jtoops/195 at March 7, 2012 7:02 PM

As Rxd
8:13

Comment #154 - Posted by: STDBG(44/6'/196/) at March 7, 2012 7:08 PM

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)

Comment #155 - Posted by: Kamaan Richards at March 7, 2012 7:10 PM

6:08

Comment #156 - Posted by: B. Rhaly at March 7, 2012 7:41 PM

6:08

Comment #157 - Posted by: B. Rhaly at March 7, 2012 7:43 PM

7:23 rx

Comment #158 - Posted by: Raph at March 7, 2012 8:13 PM

7:30 RX

Comment #159 - Posted by: 513climber at March 7, 2012 8:31 PM

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

Comment #160 - Posted by: salvatore at March 7, 2012 8:48 PM

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

Comment #161 - Posted by: aermio m/33/5'7"/155 at March 7, 2012 10:13 PM

6:31

Comment #162 - Posted by: Mavrick at March 7, 2012 11:36 PM

M/39/5'11"/205

as rxd 10:10

Comment #163 - Posted by: penns at March 7, 2012 11:50 PM

8:46

Nearly rx'd (15kg dumbbells)

Comment #164 - Posted by: Brett (M/23/188cm/77kg) at March 8, 2012 2:22 AM

7:36 w/ 25lb DB

Comment #165 - Posted by: Joel Kam at March 8, 2012 4:35 AM

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.

Comment #166 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at March 8, 2012 6:06 AM

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

Comment #167 - Posted by: phatkicker at March 8, 2012 6:12 AM

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

Comment #168 - Posted by: AMR at March 8, 2012 6:44 AM

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

Comment #169 - Posted by: xhawkx at March 8, 2012 7:53 AM

5:45 as rx'd

Comment #170 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at March 8, 2012 8:38 AM

5:50

Comment #171 - Posted by: Paul Daniel m/28/6'2/195 at March 8, 2012 8:51 AM

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

Comment #172 - Posted by: Brennan at March 8, 2012 9:10 AM

10:52

Comment #173 - Posted by: tjmahl/45/220 at March 8, 2012 9:52 AM

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

Comment #174 - Posted by: Brody at March 8, 2012 10:26 AM

25# db
8:55

Laura f/49/5'7/142

Comment #175 - Posted by: power-girl at March 8, 2012 11:16 AM

RX: 10:51

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

Nice AnaGlycol experience ;)

Comment #176 - Posted by: Greg/52/70"/225 at March 8, 2012 11:55 AM

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

Comment #177 - Posted by: BJ at March 8, 2012 12:15 PM

7:45 RX'ed, surprisingly tough.

Comment #178 - Posted by: Alan H. in Kabul at March 8, 2012 12:32 PM

7:34
Brutal

Comment #179 - Posted by: Joey M/26/5'6"/170 at March 8, 2012 1:14 PM

as rx'd

6:58

Comment #180 - Posted by: ferb44 182# at March 8, 2012 1:38 PM

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

Comment #181 - Posted by: harry m/23/180 at March 8, 2012 2:21 PM

6:10RX

Comment #182 - Posted by: Ron White at March 8, 2012 2:25 PM

As rx'd 7:11

Comment #183 - Posted by: Keith Costello at March 8, 2012 2:34 PM

Rx'd 4:49

Comment #184 - Posted by: amped 37/M/195/6' at March 8, 2012 2:46 PM

7:03 as rxd

Comment #185 - Posted by: brad at March 8, 2012 3:37 PM

7:03 rxd

Comment #186 - Posted by: brad at March 8, 2012 3:38 PM

36/M/6'00/183

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

7:13 rx'd

Comment #187 - Posted by: Dan D. at March 8, 2012 4:40 PM

7:58 rx'd

Comment #188 - Posted by: Ryan 22/M/198 at March 8, 2012 5:58 PM

12:21

Warm up Jump Rope
Cool Down Jump Rope

Comment #189 - Posted by: gpdjmac1 at March 8, 2012 6:49 PM

5 RDS:

10 25# squat clean thrusters
12 pullups

Time: 9:30

Comment #190 - Posted by: Graig/M/31/5'9"/185 at March 8, 2012 6:57 PM

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

Comment #191 - Posted by: Jill & Joe at March 8, 2012 8:46 PM

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

Comment #192 - Posted by: sf1 at March 8, 2012 9:15 PM

24/M/5'10/185

4:53 as rx'd

Comment #193 - Posted by: Paul at March 8, 2012 9:27 PM

4:41

Comment #194 - Posted by: Mik at March 9, 2012 2:21 AM

as rx'd 8:47

Comment #195 - Posted by: Crossfit Chris at March 9, 2012 2:35 AM

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

tt =11:04

Comment #196 - Posted by: fitz997 at March 9, 2012 4:07 AM

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..

Comment #197 - Posted by: anton at March 9, 2012 6:48 AM

#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.

Comment #198 - Posted by: anton at March 9, 2012 6:57 AM

33 yom, 190 lbs


6:10 as rx'd

Comment #199 - Posted by: Jeff Weltmer at March 9, 2012 9:34 AM

Scaled to 25 lbs.

5:22.

Comment #200 - Posted by: Carlos Alfonso at March 9, 2012 9:45 AM

95 lbs barbell 8:01

Comment #201 - Posted by: Jeff A. at March 9, 2012 10:10 AM

Pack weight, puppy pull ups. 10 min.

Comment #202 - Posted by: Carol Wisman at March 9, 2012 10:14 AM

50 / 186

as rx'd

8:01

Comment #203 - Posted by: tom perry at March 9, 2012 10:25 AM

34/M/190

as rx'd

7:27

Comment #204 - Posted by: john g at March 9, 2012 11:08 AM

6:02 as Rx'd.

Comment #205 - Posted by: Michael m/49/5'9"/170/MI Survivor at March 9, 2012 11:12 AM

10:20

Comment #206 - Posted by: RAD at March 9, 2012 12:21 PM

8:15.. thought it would be faster.

Lesson learned: Work harder!

Comment #207 - Posted by: Mike M/30/5'8"/159lb at March 9, 2012 1:10 PM

M/43/185

As rx'd: 6:19

Felt slow. Needs work. Great picture.

More better faster

Comment #208 - Posted by: Marty at March 9, 2012 4:04 PM

age 22 bw 170

3:50 as rx'd

Comment #209 - Posted by: Chris S at March 9, 2012 8:44 PM

age 22 bw 170

3:50 as rx'd

Comment #210 - Posted by: Chris S at March 9, 2012 8:45 PM

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

Comment #211 - Posted by: BFCC at March 9, 2012 8:45 PM

5:43

Comment #212 - Posted by: roh at March 9, 2012 10:08 PM

11:48
assisted pullups

Comment #213 - Posted by: JT m/38/5'10"/175 at March 9, 2012 11:38 PM

7 min rx

Comment #214 - Posted by: Rob Hole M/45/5'10"/180 at March 10, 2012 4:58 AM

7:00 as rx'd

Comment #215 - Posted by: RCL at March 10, 2012 11:44 AM

5:26 as Rx'd

Comment #216 - Posted by: Jetté 42/M/5'11"/170 at March 10, 2012 1:03 PM

9:55
Hard to breathe

Comment #217 - Posted by: Johnh 43/205 at March 10, 2012 4:36 PM

4:45 as rx'd

Comment #218 - Posted by: Eli Saggy at March 10, 2012 5:36 PM

7:51 rxd (16kg db)

Comment #219 - Posted by: DPL at March 10, 2012 6:00 PM

44/m/176cm/72kg

As rx'd

5:57

good effort today

Comment #220 - Posted by: Memuc at March 11, 2012 10:46 AM

8:23

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

Comment #221 - Posted by: georgecole3 at March 11, 2012 1:26 PM

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.

Comment #222 - Posted by: jrm at March 11, 2012 7:14 PM

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

Comment #223 - Posted by: Will H at March 12, 2012 2:44 AM

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

Comment #224 - Posted by: dyagg at March 12, 2012 9:34 AM

8:59

Comment #225 - Posted by: Manchild at March 12, 2012 12:28 PM

8:56 with 20lb dumbbells

F/36/110lbs/5'0"

Comment #226 - Posted by: Nyree at March 12, 2012 12:45 PM

Subbed 25 lb db

6:00

Comment #227 - Posted by: al deezy at March 12, 2012 2:30 PM

M/42/5'8"/167

As RX'd 6:30

Comment #228 - Posted by: Jon Craig at March 12, 2012 6:58 PM

9:28

Comment #229 - Posted by: squirrel at March 13, 2012 12:24 PM

as rx'd
10:33

Comment #230 - Posted by: Brian R 50 / 6'2/ 185 at March 13, 2012 2:11 PM

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.

Comment #231 - Posted by: Mel 38/m/5'10"/175 at March 13, 2012 2:28 PM

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

Comment #232 - Posted by: cory at March 13, 2012 9:26 PM

As Rx'd.
7:42


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

Comment #233 - Posted by: Miyagi m/31/175.2# at March 14, 2012 5:33 PM

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

Comment #234 - Posted by: Oyster 305 at March 14, 2012 9:59 PM

6ft 238
7:45

Comment #235 - Posted by: billy at March 15, 2012 4:40 AM

6ft 238
7:45

Comment #236 - Posted by: billy at March 15, 2012 4:41 AM

As rx'd, PAC.

Comment #237 - Posted by: Ajax at March 15, 2012 5:14 PM

7:58

Comment #238 - Posted by: Pacers at March 16, 2012 3:49 PM

9:00 still sore from klepto ;/

Comment #239 - Posted by: tum1 at March 17, 2012 9:19 AM

36 yom 203 lbs

9:21 using 25 lb dumbells

Comment #240 - Posted by: kgw at March 17, 2012 9:31 AM

9:41 as rx'd

Comment #241 - Posted by: Cleveland at March 18, 2012 8:55 AM

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

Comment #242 - Posted by: Eric at March 19, 2012 11:34 AM

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

Comment #243 - Posted by: clark at March 19, 2012 5:10 PM

6:55

Comment #244 - Posted by: nsb at March 20, 2012 5:37 AM

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

Comment #245 - Posted by: ScottMacArthur at March 20, 2012 11:33 AM

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

Comment #246 - Posted by: GU997/M/42/200#/5'10" at March 20, 2012 3:24 PM

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

Time 10:15

Comment #247 - Posted by: Jeff Gebbie at March 20, 2012 6:42 PM

As rx'ed

6:49

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

Comment #248 - Posted by: tgremillion M/32/185#/6'1" at March 21, 2012 6:37 AM

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!

Comment #249 - Posted by: TZ at March 21, 2012 8:46 AM

6:50

Comment #250 - Posted by: SLAP at March 21, 2012 12:49 PM

4:51

Comment #251 - Posted by: Kevin: M/190/6'/40 at March 22, 2012 12:58 PM

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

4:56

M/27/5'11''/195

Comment #252 - Posted by: Kent at March 22, 2012 5:38 PM

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

Comment #253 - Posted by: Chris B. at March 23, 2012 7:31 AM

03/23/2012


***SUB'd OUT***

2 rds 90 sec each of:

PP 75lbs
Burpees
SDHP 75lbs

Total reps: 140

Orange Crush

Comment #254 - Posted by: TommyKrackCorn at March 23, 2012 8:49 AM

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

Comment #255 - Posted by: BFCC at March 24, 2012 8:31 AM

51/m/190

strict p/u's. 8:14

Comment #256 - Posted by: denob at March 27, 2012 5:23 PM

30# DBs
7:08

Comment #257 - Posted by: fathertyme 34/m/6'/175# at April 12, 2012 6:41 PM

7:41 as rx'd

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

Comment #258 - Posted by: zenoperegrinus at April 18, 2012 1:45 PM

as rx'd
pullups were deadhang

8:18

Comment #259 - Posted by: Callum at April 30, 2012 7:49 AM

rx'd - 8:08

Comment #260 - Posted by: beckcha at July 5, 2012 9:24 AM

CFWUx1
8:46

Comment #261 - Posted by: Doug at August 23, 2012 6:11 PM

10:40, couldn't find 35 lb db so went up to 40 lbs.

Comment #262 - Posted by: J.Wood at November 2, 2012 12:56 AM

RX
8:50

Comment #263 - Posted by: sr at March 8, 2013 8:25 AM
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