Well if Khalipa can do it in 3:44...then I'll be doing it in 34:40...just multiply by 10. The man is a BEAST!

@Caleb My only regret is that I cannot up-vote your comment to the heavens.

I agree with Hector.

Neal Maddox is going to finish top 5 at this year's games.

One of my favorite John Wooden quotes.

Hehe...No witty comment from me. Sounds like I'm gonna have to scale for sure. We'll find out!

Oh, and Rob O. did this a minute faster than Khalipa...

M/24/66"/165

I cannot thrust 165 (wrist pain, still working with barbell) and am not that good with muscle ups so scaling would mean just doing another workout; did "Angie" 21:19. (compare to 120228 @ 25:54).

ok, slightly (very) new to CF. How do you perform a thruster, and also a muscle up?
Also, 9-6-3 , is that 9 reps of each, 6 reps of each, 3 reps of each?

Scaling thrusters since rx is my 1max rep. Cant do muscle ups yet so reps x 3 on pullups and ring dips

2:32

damn these muscle ups! i am stuck in a globo gym with no rings, and the dip substitute doesn't do the WOD justice. someone PLEASE open an affiliate in the NJ somerset county area!!!!!! the closest one to me is over an hour away, plus traffic. bah.

scaled
135# th/jumping muscle-ups + xtra ring dip
6:05

Well... I started out as Rx'd, but after the 5th rep of the first set I had to drop it down to 155# so I wouldn't compromise good form. Then I had to drop it down again after the 3rd rep of the second set to 145#. I think I would have been able to stick with 155# if that's what I'd started with.

Time- 13:12

6:33

Doug, Stacey, Drummond, Erik and Brett, thank you all for a great weekend at CrossFit Asia. You're the best! Now, please excuse me while I go work on my flexibility ...

m/46/185

8:17

3 RFT 9-6-3
THRUSTER (135#)
MUSCLE-UPS
6:00

me:

rx'd 7:22

Nick:

11:26
scaled to 105lbs thrusters and jumping muscle ups

What is a good replacement for muscle ups. I don't have acess to rings.

So is it acceptable to do a jerk on the thruster? In the demo, he mentions to dip back under the bar sort of like a jerk. I figured that wouldn't count in the games. What is your opinion?

F/41/5'6"/150

95# (about right for heavy thrusters for me)
MU progressions (which aren't progressing me much)

7:01

Yeah CrossFit Pearl District! Boom Town!

Scaled Thruster to 135 lbs. - 7:07

10:29
that kicked my ass.

How long did it take most of you before you were able to do the WOD as rx'd? Everynight I walk in optimistic, syked try the prescribed weight but always have to scale to do the WOD with proper form and in a reasonable time. My main concern is hurting myself over doing it but I'd love to be able to start completing the WOD as rx'd. I know there are a lot of factors that come in to play but in M/30 5'7 180 decent atheletic base. Just wondering not looking the get flamed for posting this. Thanks

Scaled 125# thrusters + muscle up progressions
3.50 - (should've gone heavier on thrusters)

9-6-3

thrusters, 115# (probably could have gone heavier)
scaled muscle-ups

5:39

25/m/6'2/274.4

19:33.1

160 lb assisted pull ups/dips
95 lb thrusters

So... I am also curious about the 9-6-3 progression.

Is that 3 sets of 9 6 and 3 reps of both Thrusters and muscle-ups?

@ #10 Look under "exercises & demos" on left hand side of main page or just google "thruster crossfit".

And yes that is 9 reps, 6 reps, 3 reps for time.

Good luck!

165#, what???

F/21/130.... thinking I could do 80# tops???

M/52/153/1-1-06

"Backwards Helen"

3RFT
Run 400M Backwards
21 Ball Slams 20#
12 HSPU

Subbed forward run; track crowded, didn't want to be impolite

13:07

Spearfish, SD now has it's very own CrossFit! Check out www.gritmovment.com to get more info on CrossFit Spearfish. Grand opening April 1st at 2 pm!

as Rx'd 9:00 even

m/19/185

5:01

Scaled: 75# thrusters/MU progressions

6:21

FOB Salerno

22:06 (135lbs)

@henso12
IMHO I wouldn't do a WOD as rx'd unless I know I can handle the weights/reps without getting hurt and without being too sore to workout in the next couple of days. Injury sucks and it is better to have consistent progress (even if it is small) than spend a bunch of time on the sidelines.

7:01

6:14.0

9:13 rxd

M/37/6'1"/195

After reading "Getting Scaling Right" I decided to scale to get the Intensity Desired.. Great Article!

5:41 - Thrusters - 115
Jumping Muscle Ups

FOB Salerno

@Travis -- I work out at a "GloboGym" too, and there are some muscle up variations you can do. Chris did a very good tutorial on a bar muscle up last week on one of the CF Game workout vids, and you can also weight cables to match your weight in a kind of simulated muscle up. It's kind of like matching the pulls and dips into one isolated movement.

4:55

5:09

Deceptively hard, like so many WODs. I'm pretty good at MU's and on the last set of 3 I was reduced to doing 3 singles.

60kg - 132 Thrusters, Full MU - 5:48
Form was tough on the thrusters could not have gone heavier
First time trying MU was tough good advice by Carl from Gymnastics WOD for movement prep.

9:52. subbed 145# thrusters and had to do bar muscleups out of availability.

14:56 at 155 lb. Thursters not very good, as were not the MU's

Male/32/5'11/175#

3:57 Rx'd
(165#/MU)

as rx'd

9:11

15:01 min
sub'd 95# thrusters and i could only muster 5 real muscle ups ugh :[ but hey was my first 5 haha. thats why it took so long too! i was trying and trying finally i just sub'd the rest of them with 1 pullup and 4 dips per.

3 rounds of
15 Pull-ups, 30 Push-ups, 45 Sit-ups, and 2 minutes speed bag
Total knee replacement on 2 April
M/54/6’/205

Scaled, subbed:

9-6-3 of 85# thruster, 35# weighted dips, 35# weighted pullups on Gravitron + 50#

5:54

The good news: no right knee tweak. 90# next time.

w/u - 30 sec Samson, 7x (el-foot push, scap push, sit, dip, 45# thruster)

c/d - 2x10 48# face pull, 2x8 45# barbell one-arm row, 2x15 40# reverse wrist curl, 2x15 35# hockey roll, 2x15 chest-supported row 35#, 45#; Tabata L-sit progressions; 500m easy row

Taking seriously the KStar idea of a serious cooldown.

Short history of thrusters:

3.20.12 - 9-6-3 85#
2.16.12 - 21-14 75#
2.05.12 - 6x6 65#
1.02.12 - 3x12 50# kb
12.20ish.11 - 12 x 5 115-95# -- right knee strain
11.15.11 - 7x1 - 95-120#
9.06.11 - 7x3 - 55-115#
5.17.11 - 7x2 - 65-95#

M/23/230
Substituted muscle ups for pull ups ans dips... so I did pull ups/dips at 27/27, 18/18 and 9/9.... thrusters at 165 & time was 4:00

7:27 Rx'd; strict muscle ups

nearly a three minute improvement over September 2010!

Tuesday 120320
9-6-3 reps for time of:
165 pound Thruster
Muscle-up

time 9:10

thrusters not as bad as I though they would be at the weight but I was still slow at them.

first round unbroken but done in 1:30 thrusters alone.
second round broke I thik at 3 reps
last round unbroken.
Thrusters were one and two breaths. I had to hold my breath on the squat to keep core tight.

MUs harder then I expected.
first round 2/1/2/1/2/1
second 3/3 (easier set that time )
last 3 I think.

Thrusters 9-6-3 @95lbs, MUs 3-2-1
Rings just above my head, got all 6! :)
7:58

14:35 95# thrusters and 4 p/u 4 dips to sub for each M/U.

Need to get rings so I feel the pain of a real M/U

M/23/5'10"/190

9:39

No rings in my gym so I subbed 3 pull-ups/3 parallel bar dips for each muscle up. Otherwise as rx'd

did 10-8-6-4-2 of 205 back squat and 25-20-15-10-5 of weighted ring dips 22:xx

then did 10 min of 4 weighted strict pull ups on the min, with the same vest.

Did 'Kevin C' workout from yesterday with a twist

One the minute for 16 minutes
miscounted and did one extra round

105# squat cleans 2 reps
10 push ups

next time either up the weight or up the reps
I could do each round in less than 30 seconds

Thanks Kevin

Laura f/49/5'7/142

12:18 Rx'd.

Metal plates from a rack. Long run from bar to the rings, lost over a minute in transition.

subbed jumping muscle-ups: 10:48

muscle-ups were the killer.

As rx'd, 8:24 (PR).

This felt great. Over 2 minute PR, unbroken thrusters, and muscle-ups are starting to click a little better. I strung a couple together, and I am getting close on full turn-out. I tell you, the feeling you get after doing that first set of heavy thrusters is one-of-a-kind.

Filter, as rx'd, 8:24 (PR).

9-6-3
135# Thrusters
Pull Ups
Dips

8:26
then
50 Weighted Sits

27, 18, 9 pullups, ring-dips, squats

7:20

At Freedom Park, Camarillo Airport. I hate thrusters, and couldn't bring myself to pay the $15 at 24 Hr Fitness. Nice job Laura and bingo.

M/36/5'8"/180

6:58 rx'd

M/34/6'3"/200

8.20

scaled to 135
subbed MU with Chest to bar pullups and dips

9 minutes

M/28/6'2"/300#

8:24
165# Thrusters
subbed 1 pull-up and dip per muscle up
(can't do muscle ups yet)

Been doing Crossfit on my own for a couple of weeks. Trying to get back my old Army fitness.

Are there recomendations on weather to scale a workout or not. I am able to do most of the workouts as Rx'd, but the time stretches so I'm not sure if I'm getting the Metcon that the workout is looking for.

M/35/5'4"/145lbs
Subbed 135lbs for thrusters
6:24

Oh by the way, since no one has mentioned it in a while....The new Crossfit store sucks!!! Can't even by a new pukie sticker for my ride.

M/32/6'3"/320

Modified WOD:
Thrusters (135) x 9-6-3
Lat Pull Down (90,100,130 x 18-12-6)
Push Up Handle Dips w/feet on ab ball x 9-6-3

12.40 min

Wrists are/have always been crap w/flexibility so the thrusters hurt big time. Have never been able to do pullups so muscleups were out of the question. Hopefully I will get to the point were I won't have to modify the workouts because of my limitations but because of equipment limitations.

m/195/39/6'
125lb thruster
jumping MU
6:11

38/5'8/185

6:59 as rx'd.

age 22 bw 170

8:43

had to drop to 145 on the thrusters. muscle-ups are still not fully extended at the bottom

31 y/o male/ 160 lbs
As Rx'd, had to sub 3 pull ups and 3 dips for 1 muscle up.
14:54
Time isn't ad good as I wanted but I wanted to be extra careful with my form on the thrusters.

m/21/5'8/160

9-6-3 reps for time of:
165 pound Thruster
Muscle-up

Time: 3:22, used 55# DB's.

m/27/165lbs

9:02 as rx'd

row 2k 8:27

65kg clean thrusters and MU for 19:30,

M/88kg/173cm

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Thruster 65lbs x 5-5 95lbs x 5-5 115lbs x 3 135lbs x 2

9:43
145lb thrusters
Foam roll after

M/23/190
WoD as prescribed. 6:23. Cheated a bit on the muscle ups and jumped for the first one at 6&3

As rx'd 10:20.

41M/5'10"/167#

W/U: thruster, 6x5 at 45-65-95-115-135-155.

As Rx: 5:42

C/D: skipped.

Off PR by 0:51. All sets of thrusters were unbroken. Muscle-ups were the difficult part today.

Went back to the gym to try and get a little supplemental strength work in. Warmed up for Deadlifts, nothing in the tank. Shut it down so I can play another day.

8:55

Jessica - 10:08 (105lbs.)

m 45 6' 205

as rx

13:11

sub'd 135 lb thrusters
14:05

Thrusters at 135, but still didn't get all the muscle ups. DNF ater 1st muscle up of 2nd rd. Humbled.

135 lb thrusters
Subbed 3:1 bar dips and pullups (w/ machine assist)

10:10

As rx'd

4:21

Subbed 125lb Thrusters, MU as rx'd
Brock 9:03
Sebastian 4:53
More DU's and squat snatchs for practice today.

135# thrusters and mu progressions

5:47

9:01

thrusters at 135#

30M/5'9.5''/255#

165lb thrusters
subbed MU on the bar

6:33
http://youtu.be/Y_zlbSMaiQI

9-6-3 reps for time of:
35 pound dumbbell Thruster
3 Pull-ups/3 dips

9:23

21/M/5’6”/160
CFBD: 2/27/12

M/28/170
subbed ring dips for MU's
on second set(6), only front squat, no press.
time=3:27

Late entry

7:21

Thrusters at 115lbs. "Relative Intensity" Good stuff, Mike, roger that David!

FOB Salerno

M/31/200

27-18-9 Pull-Ups and Dips subbed for MU
165lb Thrusters

4:53

Killer.

27-18-9 PUs and Dips
105lb Thrusters

20:38

19:17. Came out the chute doing 4 thrusters and failed the 5th. This hurt me for the remainder of the WOD. Goto sets of 3 for the first round.

5:32

115#

I am glad you guys are feeling the same after the work outs. I have been doing crossfit for a full month now. Doing the wods as rx are hard some days but I am trying to focus on technique the most.

Thrusters @135
Pull ups and dips 2:1

5:56

11:11

Scaled thrusters to 50kg
Subbed 2 pull-ups + 2 dips for each muscle-up

8.30

M/18/170lbs

I scaled the thrusters to 135lbs, those damn muscle ups killed me though...
5:31

Ok, well over 1/2 the responses either can't do the workout as Rx and have to scale the workout some way. Everyone seems to be subbing in different weights and exercises. You'd think someone should start to realize a workout system where most people can't do isn't very efficient. Even worse people are scaling the workout because their form is breaking down. There needs to be some scalability to the workouts so people actually get a workout without risking injury. I am not complaining for myself either, as Rx 5:45..

I used the narrow pull-up assistance band for the ring muscle-ups. I think if I had enough head room I might be able to do kipping muscle-ups. Thrusters @ 165#.

9:36

sean
11.57

lorie
7.37

23:35 as rxd

Gunnar: 5:50 (bar muscle ups)
Harold: 7:30
Jen: 7:31
Matt: 8:50 (jumping muscle ups/135#)
Chris: 10:15 (jumping muscle ups/135#)

Our muscle up place and our weights are in two different rooms... we have to run between the two.

subbed 27/18/9 pull ups
thrusters rx'd

5:07

3 mile run (29 min 30 sec), then:

WOD subsituted with Pullups and Dips:
9 Thrusters with 105 lbs, 27 pullups, 27 dips;
6 Thrusters with 115 lbs, 18 pullups, 18 dips
3 Thrusters with 125 x1/115 lbs x2, 9 pullups, 9 dips

28/m/5'11"/185
as rx'd
8:50

Thrusters were heavy, but I was able to string some together fairly well. Gotta work on stringing more Muscle-ups together.

7.07 PR, w/ 155 pound Thrusters

100917: 8.51 w/ 145 pound Thrusters

The Empress: 20" AMRAP: Run 400, 10 push-ups, 2 rope climbs: 5 rounds

M/34/5'9"/155

135lbs

5:53

Ran 400m instead of thrusters. Muscle-ups as Rx'ed.

15:03

3:38 - No rings, MUs done on TRX from sitting w/ kipping (meaning not legit MUs). Can't wait to try Rx'd.

44/m/176cm/71kg

Scaled to 135 pound thrusters

7:40

as rxd
8.12

105 lb thrusters and 3:1 pu and dips on the bar
16 min
m/55/155

21/male/5'10"/178

165 thruster/ muscle ups (9-6-3)

6:25

M / 34 / 6'0 / 232

as rx'd* - 12m 23s

*no rings - substituded 3pu & 3dip for each m.u.*

34/M/190

not as rx'd - been a while since I did a muscle-up and I just couldn't get it.

Subbed 145# on the thrusters and 2 chest to bar PU's and 2 ring dips for the MU's

11:25

M/27/170/5'8"

Scaled wgt. to 135#.
MU as RX'd.

10:13

Sub weight to 135. Did asst'd pullups. 4:44. Male 33, York Pa.

AM: 30min airdyne intervals

PM:

9-6-3 165 Th / MU

3:05 rx'd (30 sec PR)

HS walk practice
Lsit practice

M/40/190/5-10
9-6-3 reps for time of:
165 pound Thruster
Muscle-up

Scaled, due to sore wrist and not wanting to get injured during the Games.

Of the first 9, did 5 at 155, then scaled to 135.
MU were RXd sets of 5-4, 3-2-1, 2-1.
Finished in 9:30s I think.

still working on the muscle ups.Sub Pullups, forgot to increase the number of PU. GRR

9-6-3
Thrusters 60#
PU

500 Meter row for good measure

4:04

M/36/6'4"/197

Did at end of cardio workout

Scaled to 95lb thrusters
chest to bar pullups

about 5 min.

9-6-3 Thrusters 70lbs. & Muscle-ups
6:05

10:46
115 lb thrusters
27-18-9 pullups/dips

where can I get that "running Sucks" t shirt that guy on the far left was wearing?

2012-03-20: 5:17. Sub 115.

2012-03-20: 5:17. Sub 115.
2010-09-17: 8:02. Sub 137.

8:26

115# thrusters
Pullups and dips subbed for MUs

@FrankT Comment #110. Couldn't agree with you more as there are varying degrees of fitness for most people here. However a little education on behalf of the clients is worthwhile. They need to educate themselves on movement and technique particularly if like me they do not have access to a Crossfit affiliate. Don't forget, this site is free. I do not see anyone else doing half of this without asking an arm and a leg. Not all of these are going to be a piece of cake. The heavy lift ones are going to be a piece of cake for some. Where as the body weight are going to be easy for others.....

As for myself.... still working on thrusters and muscle-ups. Need to get under the bar more on the clean and get more momentum in the sweet spot for the push overhead.

135lb thruster. Jumping MU w/ hand at top of ring.
13 mins. WOD deceptively difficult.

Cheers to all.

Curse my poor math...

185# axle for thrusters
13:41

M/42/5'8"/168

115lb thrusters, MUs on rings: 4:15

90 lb thrusters
1 pull up + 1 dip per m.u.

4:40

9:19

M 40/6'3"/245
Spinal fusion of S1,L5,L4

135#
3 pull ups/dips per Muscle Up

16:04

6:44
Did 5 thrusters at 75kg but had to drop the weight thereafter to 60 kg. no fails on mu

15:11

thruster as rxed
subbed dips/pullups 3/1 for muscle ups

9:56 pr

4:46
89# thrusters
sub'd bar muscle ups starting from 28" platform (can't do MU from hang). Also went easy on thrusters as very sore and tight today.

M/28/6' 180ish

5:18 rx'd

33 yom, 190 lbs

8:45 scaled to 135 lb thrusters

Pr 7:43 w/ 135 lb

Did 95lb thrusters/chest-2-bar PU, 3-6-9-12 in 7'
Then,
9-6-3 135lb thrusters/hand-release pushups
rings not available
800m run cooldown
PAC

9-6-3 reps for time of:
135 pound Thruster
Muscle-up band assist with blue band

7:05

7 minutes with 145# thruster

6:23 Rx'd (PR)

* Thrusters broken - 6,1,1,1 / 2,2,2 / 3
* Muscle-ups - all unbroken

6 ft male 236lbs
thrusters 165
for each muscle up i did 3 pull ups followed by 3 dips and so forth and so on which kills your time. the thrusters were easy for me but those pull ups and dips kill me. so much going back and forth on this one it is more frustrating than anything 3 pull ups then 3 dips then 3 pull ups then 3 dips by time you get moving you got to change equipment and movements
12:30

Rx'd 4:25

Subbed 3 pull-ups / 3 dips per MU; bar in use so subbed 75lb DBs for thrusters (maybe harder?)

12:00

6:20 rx'd

What's happened with the great quotes posted every other day on the main site?
I've been missing them.
Get them back on please.
You guys rock!
Steve

Rx'd @ 145
6:10

Sub 125 thrusters
9 ring dip/9 straight dip + 9 pullup
6 ring/6 straight + 6 pullup
3 ring/3 straight + 3 pullup

7:58

Shoulda done the full sub (27/18/9 rings/pullups)

9:26....regular pull ups and dips instead of rings

135# thrusters
pullups/dips x2 for mu's

24:03
Took a while on this one. Gotta work on those ring dips if I ever want to get a mu.

Subbed 135 thruster

6:20

8:12

M/24/5'10/185

16 minutes w/155# thrusters

m/38/5'9/181
CFWU-3 at home. Superman. Burgener.
10:11
Wow. That was bad. Thrusters were terrible. Too fatigued to get good upward momentum on bar. Don't think abs were tight enough. Tech terrible somewhere. MU pretty steady.
9/17/10: 8:50

51/m/190

Scaled to #155, 12:00 flat

9-6-3 reps for time of:
165 pound Thruster - subbed 115 lbs
Muscle-up - subbed 3:1 PU/Dips

10:20

135#
7:38

13:18 02.05.12
9,6,3 67.5k (90%) Thruster
9,9,9 MU progression from feet on ground

14:38 11.10.10
52kg/115lb thruster
(jumping) muscle ups + pullups

CFWUx1
13:23 (+3:04)
Thrusters 2 at a time, heavy!

Mitch: 7:17 35 lbs, sub burpie pull-up for MU

19:07 rx'd with bar muscle-ups.

8:59 as RX