Love the WoD and the quote!

I never realized that my old high school track coach was actually Pope Paul VI...I swear Coach Tom told us the exact same thing before the conference meet!

So awesome to see that Nicole is still kicking ass! I wonder why she doesn't compete?

One more kipping MU and it's "pants around ankles" time

One cool WOD demo vid!!
PERFECT visual of what CrossFit is all about.

Nicole Carroll? Who's she? Probably someone new...

:P

Freaking sweet! I was hoping the next one would be deadlift heavy

HOLY BE STILL MY HEART IT'S NICOLE!!!
More camera time with Miss Nicole would be great!

I had the pleasure of getting my pic with Nicole in FTW. Highlight of my Crossfit life!

OG Nicole.

HOLY BE STILL MY HEART IT'S NICOLE!!!
More camera time with Miss Nicole would be great!

I had the pleasure of getting my pic with Nicole in FTW. Highlight of my Crossfit life!

OG Nicole.

Love, Love, Love seeing Nicole in videos!!
Just saying...

Nicole!!!

The camera loves you, too!!!

Awesome to see Nicole back in WOD demos ... love it!!!

At least try to teach the clean correctly...

go Nicole! Awesome!

Seriously, Nicole Carroll needs more camera time :)

My favorite video her progression of attempts at 15 OHS @ BW. It's beastly.

Nicole, Chuck, Mike G, and CHRISTMAS!!! Awesome video with quick solid teaching cues! Makes me what to take Level I ALL OVER AGAIN!

In the recent snatch video they showed an aggressive hip extension/bang, now this video is showing an aggressive hip extension and no bang. What is it? Bang makes bar arc no bang causes straight bar path. What's best?

WOD is going to be epic! But doesn't it seem like it needs a girl's name? It's 1/2 Diane and 1/2 Fran.

Looking forward to this WOD!! Also, grey tank/short shorts= my perfect woman... <3

What happen to garage crossfit videos?I love those vids!

Nicole Carroll is f'n AWESOME! Nasty girl power baby!...and she is hot too!..

After Annie S. the other original nasty girl, both of them need more time on video!..

Nicole should compete in the games, she would do great!..

KTFM sighting in background of Clean video.

So much for the Still Rings.

It's soooo great to see Nicole again! Also the highlight of my CrossFit career, meeting her at the games last year. She truly is in a class all her own.
Thank you Nicole for inspiring us all!

Nicole makes theWOD look easy. What an inspiration

Did anybody else see Gary (the dead fat man) in the clean demo? It makes me wonder where KTFM 11 has gone.

Nicole, the camera loves you too! Now PLEASE join Mrs. Sakamoto and compete next year. I had the distinct pleasure of telling you this in person at The CrossFit Tour this year, and as you can tell I'm not the only one who feels this way. We'd all love to see you throw down. You're not getting any younger and you'll regret it later in life if you don't...just saying.

YAY Nicole!
She looks more beautiful than ever! She moves so perfectly that it makes everything look easy.

So happy to see the girl who got me into CF years and years ago in a video again kickin' butt and smiling big. Very cool.

Is it just me, or does this workout work mainly the same muscles as yesterday's (hang squat cleans & handstand pushups)?

Nicole Carroll & the East Coast Crew in a WOD demo. Hell yeah.

Go Nicole! you were the first person I saw in a CrossFit video and have inspired alot of CrossFitters by showing what women are capable of e.g crushing guys in overhead squat show downs.

We had the honor of meeting Nicole in Perth Western Australia in 2008 for our Level 1.

http://www.youtube.com/watch?v=wjuULPqI-WY

Thanks

M/31/72"/220

10:40

How these guys do this in under 5 minutes is amazing!! I was dying after this WOD.

#17
I think it has to do with hand position on the barbell in snatch and cleans. With a snatch, your hands are wider and therefore the bar hangs higher on the hips and cleans have narrow grip with bar hanging lower. If you did an agressive hip bang on cleans you would have a bunch of sterile male crossfitters. Not sure if this is right, but it makes sense to me..

13:08 w/205# DL ...this kicked my butt after yesterday's WOD!!

10:26

m/46/185

7:36

Yeahhhh, Nicole! Awesome!

I had the pleasure of having Nicole as one of my level 1 instructors so long ago. I have always been proud of that! She rocks!

m/44/5'6"/140

60# thruster

7:12

Loved seeing you in the video Nicole. You're still looking as beautiful as ever!

m/23/70kg

mega workout, 80kg deadlift
40kg thruster
9:53 was wrecked after this one!!!

8:57 rx'd

germany, Münster

m 38/5´11/187lbs

6:36 min

m/25/6' 2"/188

13:42 as rx'd

Perfect workout to do when your legs, shoulders, and back are sore...

m/37/5´7"/65 kg

9:27 rxd

Hey Chuck, what was your time?!

More Nicole please, she was my inspiration for starting CrossFit!

8:12

How do you know when to scale this WODs like this?

I am torn between doing it as RXd and being in the 10 minute range or scaling and being in the 6 minute range.

I know the intensity and speed is important, but I want to ensure the load is adequate too.

For what it's worth, I am 5'9" about 162 lbs. My max DL is probably 370.

11:15 Rx'd ... Need to work on my thruster, thrusters made me slow.

Changed deadlift to 80kg.
8:58
Fair play this killed me, amazing how you do it under 5mins.
Great effort

My arms are not flexible. What kind of stretches can I do to get my elbows out in front instead of down when I'm doing the front squat?
Front squats and thrust are difficult because I can't get the bar onto my shoulders.

8:20

205# DL and 75# Thrusters

Great WOD!

We should name this one Friane...lol!

14:50

7:00

With bonus lung hacking at the end

Rory
Afghanistan

I LOVE NICOLE CARROLL! Shes an amazing woman, great athlete, keep killin it lady!

This may be a stupid question but do you do all the reps of deadlift then start thrusters? Or do you alternate between the two?

Are you supposed to do 21 DL's, 21 Thrusters, 15 DL's, 15 Thrusters, 9DL's then 9 Thrusters? Or all 3 sets of DL followed by all 3 sets of Thrusters? Thanks

M/26/5'10"/91

With 80kg dl and 40kg thruster. Full movement throughout.

5.54

Fist wod in 3 years. Good to get back on it. Wrists really hurt during though . And getting up those stairs now....ouch.

Liked this extremely tough WOD. As RX'd

9:20

f/30/5'5/123

95# deadlift, 45# thruster

5:16

Love the pic!

as rx'd

8:36

#17 Some people teach the tripple extension, other technique involves catapulting the bar, google coach Don Macauley, he teaches the method. I hope that helps and do what works for you more efficient.

@ #57 21 deadlift 21 thruster, 15 deadlift 15 thruster, 9 deadlift 9 thruster.

M/38/158/5'9"

11:23
165lbs deadlifts(to be sure I didn't hurt myself)
Getting tired of these girl weights I'm using. Ugh!!
Thrusters as RX. Haven't done Fran yet but if it feels like this, not sure if I really want to do Fran now. ;)

Great WOD - Should call this "Jen". Sounds like a great WOD name to scream as you're running to the PUKIE bucket!!

@29 JRod I was thinking the same thing. Except I'm not standing on my head this time. Shoot we've done squats three days in a row.

Thanks Earle!

I just watched the Trident crossfit demo video and just have to say that I know we do these workouts for time, against time. But you have got to be kidding me on the deadlift. I'm referring to the guy with the beard, do you think you can bounch that weight anymore? It's a deadlift movement not basketball. I'll take form over fastest time anyday of the week...

Thrusters today after hspu yesterday ouch!

8:15 as x'rd

Lots of fun watching Nicole in a CF video again! Kills me to hear you call yourself an "old lady" though; what would that make me?!

Will get this tomorrow after the OR.

m/31/5'10/83kg

6:21 as rx'd

Could definitely go quicker, but still suffering from yesterday's WOD...quads are smoked.

M/48/69"/199#

Subbed two water cans, one each at end of camo pole (100lbs) for deadlifts and two 35lb kettlebells for thrusters.

7:43

If Nicole Carroll won her division at the games, all it'd take is for one interview with her to be broadcasted live and she would, overnight, become the next Mia Hamm. Nicole is attractive, fit, articulate, and classy without an iota of a hint of d-baggery, attitude, or grab-a$$ery...and such a classy persona is in VERY short supply in the athletic world, for guys and gals alike, in or out of the Sport of Fitness.

M/34/6'2"/260

As rxd
5:49

Troy
Palo Alto Ca

M/22/5'11"/180

7:33.9 Rx'd

As rx'd 5:51. Sore from yesterday. Think I could do this quicker if it were day 1. Glad it was a short one after yesterday!

12:12
65 lb. thruster
155 lb. deadlift

Scaled down to the Pack:
21-15-9 reps for time of:
185 pound Deadlift
75 pound Thruster
11:45

9:45 rx great WOD!

9:45rx

185lb deadlift; 6:15

First real attempt at a WOD = 16 mins 30 seconds

Brutal!

m/41/6'4"/229

rx'd
15:25

after 1st set, lots of broken sets. First time I've felt like puking in a long time. Time is bad I know but I'm pretty happy that I stuck with the rx'd weights. Didn't think I could do 225 DL straight 21 reps but was able to.

205# DL
89# Thruster

13:20

Scaled to:

185# deadlift
75# push press

7:01

I agree with the above comments concerning Nicole. She is a great ambassador for the sport.

I NEED ADVICE...

This workout was great, but I never felt so sick once finished.

I hardly ever do DL, so I scaled back to 185# and 95# for thrusters. Completed in 17 minutes.

So should I scale the weight back to get under 10 min, or is this because its day 2 starting CF for the first time.

Any adcive would be great...thanks everybody!

Damn son, that girl with the tattoos is FINE. Can't wait to do this today.

Scaled
185 DL
75 PP

11:20

All I can say is ...Wow Christmas

Hope to see more of Christmas Abbott and Nicole is super awesome also.

Great to see Gary Roberts in the back ground of Miranda's video!

2012-06-20:Sub 400m/7X(220's/95's). 9rnds@28:10.

8:30 as rxd

12:14 rx'd. Lower-back killer after the Nick WOD yesterday.

3:51 rx'd Paul
Damien Broomstick reps UK

M/31/224/6'0"
As Rx'ed: 12:26

19:46

Crappy time but first WOD as RX'd!!!!!

14:35 as Rx'd

Male/27/155/5'7"

m/29/180/5'7

8:55. Had to use 85lbs for thrusters on a curl bar. Tough stuff

11:12 RX'd

11:12 RX'd

7:43

Scaled for my bodyweight (135.0 today) to 185 lbs DL and 75 lbs thrusters. All sets unbroken, which was my goal.

6:56...brutal!

M/28/5'8/170

18:49 as Rx'd

I was just happy to finish

7:07 Rx

29:20
185 lb DL
60 lb thruster

No pain, no gain ...

PTW Worms Germany

5.40 min

Mark #68,

I was thinking the same thing. The guy in the purple t-shirt was bouncing the DL like crazy. Surprised they put that in the video or did not at least put a comments saying "this isn't basketball" (like you said). Hilarious.

sub'd 185lb DL , did heavy DL yesterday.

9:54

@ #68 Mark, I couldnt agree more and I am surprised your commment wasn't said earlier. Ugly deadlift for sure.

as rx'd

11:42

M/44/6'0/230

205lb DL
75lb thrusters

8:46

Thrusters 75
Dead 185

One barbell had to shift weights

12:35

Thrusters 75
Dead 185

One barbell had to shift weights

12:35

42/ 6'3"/ 195

19:50 as rx'd

My heart almost exploded!

5 X 3 bench press today

105-110-115-120-110

5'11, 240
Rx 4:25

Christmas Abbot (video DL/thruster) was yelling at me during the 15/9's. Perfect motivation/coach :)
+1 crossfit Invoke.

M/27/6'1"/190

12:41

155lb Deadlift
65lb Thruster

M/27/5'8/189

9:51 rx'd

I'm disappointed in my score. The legs just weren't having it.

M/25/6'2"/215

15:13 Rx'd.

M/42/5-11/239

19:32

Started seriously doing Cross-fit this Jan after my knee surgery last POct. My goal, do one WOD under 20 minutes. Small steps but proud none the less.

RX'ed Time: 7:55

M/22/5'8"/155

8:00 rx'd

Man, that one was tough!

7:40

F/26/5'0"/118

7:55 RX
Great WOD!

Difficult to convince myself to move quickly with deadlifts. Did thrusters yesterday so modified this with 40# dumbell thrusters instead.

14:04

Rough one today.

Also, if anyone has a standard for dumbell thrusters, please direct me to it. I starting with dumbells together, plams facing toward me and ended with palms facing out. thanks in advance

14:02 rx

F/42/180/5'10"

65# thruster, 155# dead lift

I figured this should be faster than my Fran since I'm better at deadlifts than Pullups....

I was..

4:53

... But that was awful.

F/42/180/5'10"

65# thruster, 155# dead lift

I figured this should be faster than my Fran since I'm better at deadlifts than Pullups....

I was..

4:53

... But that was awful.

Sorry about the double post.

By the way.. I'd sure hate to do "Dran"... Friane's sister comprised of 21-15-9 HSPUs and Pullups..... that would take me a day to do.

28/m/5'11"/180
As rx'd
8:02

23/m/5'9"/182
As rxed
6:29

M/31/6'2"/215

16:44, RX'd

Weights were fine but with no A/C in the Houston summer, can't catch my breath at all.

Used a 2.5" smooth axle for the 225 deads and did them double overhand.

Finished in 14:40. When people ask me what I do to stay in shape I tell them "Squat Fit".

Wife did rack pulls from mid shin with 95 pounds and 55 pound thrusters and finished in 12:42. She has been smoking me!

f/39/5'4"/125

7:30, 155# dead lifts, 65# thrusters

42/ 6'3"/195

19:50
You dudes are STRONG!!!

8:20 rx'd.

6:30

M/5'8"/31/212

14:50 I have a long way to go. Hopefully my cardio will start to improve over time.

5'9"/215/41
At work. 45 with humity
Only one bar did thrusters with 55lb dumbells
5:15

M/35/5'4"/145lbs
As RX'd
8:22

100# DL
Total 55# dumbbell thruster

13:17

6'/186/38 years old

13:05 Man am I soft.

as rxd

13:17

Oh Nicole!

Over 2 months since TKA
Physical therapy then modified WOD: done with deliberate and controlled form. Have to work out smart.
21-15-9 reps for time of:
135 pound Deadlift
20kilo Thrusters
8:17
M/54/6’/205
45 minutes for PT, CFW X 2, modified WOD, then work on pistols.

Why is this straight bar path stuff still around? No one outside of the US teaches triple extension, jump/shrug, or whatever else people want to call it. The path of the bar when pulled correctly will look more like a soft S. The bar should sweep in off the ground immediately. Now whether you want to call this catapulting or anything else thats fine, the Chinese or Russians for example don't really have a specific name for it considering it's just "the way". Does the bar contact the body hard? I've found watching the 2009 (if I remember correctly) World Weightlifting Championships interesting because the sound quality is very good and you can hear the explosive contact with the bar on every single lift.

20 minutes, blah, not happy. Legs were exhausted and I was very unmotivated today. 160lb deadlifts, 70lb thrusters. Certainly not my best, had to really work through this one to finish. I wanted to stop and go back to bed after the very first rep.

185 dl 75 thruster

21-15-9

13:55

5'10/155lb/26

15:15
Only one bar so I used 45lb dumbbells for the thrusters and 225lb dead. Disappointing time, should have scaled more. At the risk of offending the southerners I felt super slow because of the 95 degree temp. Sorry but us Michigan boys aren't used to that.

25/m/6'2"/284.6

29:24.9

10.17
90 lb thruster

as rx'd

11:45

disappointing, because I was shooting for sub-10mins!

as rx'd: 9:56

Second day of CF ... 12:45 as rx'd...Everything and I mean Everything hurts

m/51/168 scaled deads to 205.7:51..Then ran 2.5 miles in 95 degree heat.

12:30rxd

23:15

M/39/6'1"/190
11:19 rx'd

As rx'd

9:47

Brutal especially after Nick yesterday!

Need a day to recover!

5:59 RX'd

25/m/180lbs/5'11
Quebec Canada
10:23

M/29/6'0"/170

10:41 as Rx'd

We set records for heat on Long Island today. 97 at WOD time. Thought I was going to pass out.

@119

Congrats

what is that guy doing?

M/40/6`2/180
pack modified 185/75
14:22 too long transition 2 days off 95 degrees or maybe I just suck!

7:53 Rx'd Short and brutal
M/21/170

M/32/6'3/205

15:03 rx'd

Was shooting for 10:00, but hit a wall on 15...lol

OMG Nicole Carroll kissed my computer screen.

She and Annie are my idols.

female/15 years old/5'2"/140#

12:04 second WOD ever. This is killer

AWESOME to see Nicole back on the main site.

M/30/5'11/210
Rx'd 12:30 How old is Nicole? She is awsome!

185 dl 95 barbell thrusters
21:57
M/60/175

21:10 as rxd
M/15/180/5'10
First time doing the wod... killer with the amount of weight but was happy just to finish under 30min. Awsome workout!!!

7.55 Rx'ed awesome wod !

21-15-9 reps for time of: (21)215 pound Deadlift pound (15-9) deadlifts at 145, 95 Thruster: mad at myself for not scaling. Took way to long to complete first set which I should have know was a bad idea lol I never deadlifts unless it's on the main site and it's been a long time. Dont think I got the most out of this work out. 20:20

5:33 Rx

Tiochfaidh Ar La

15 min as Rxd.
M/45/6'/194

7:15 rx'd

m/32/5'10"/170lbs

10:33 RX. weight was fine, met-con gave up on my at 9s.

Christmas is amazing. Beautiful. Amazing.

Yes #17, I caught that "slam your body into the bar" bit in the snatch WOD demo and it made me laugh (and feel bad for the kid trying to learn). Then this demo with the deadlift forms. What good are these demos anyway with such terrible form and/or advice. If you want to cheat for time fine, but don't stick it on a WOD demo on the main site where people may be coming to learn. Bah

14:50

14:50 (185# DL; 75# Thruster)

under 10:00 doesnt seem possible. respect to those who can.

F/46/5'5"/132 as Rx'd -

6.03 after a skill & strength workout in 92 degree heat!

m/18/6'/165lbs
210 deadlift
13:35

5 flat
Did this after a game of ultimate frisbee. Could've been better

4:38 Rx'd

Another guy at my gym got it in 4:51 Rx'd

as rx'd

7:52

m/49/5'7/155#

scaled to:
dl 185
thruster 75

7:44

M/48/6'1/210 Rx 8:44

8:57
185# dl
45# thrusters

First workout since breaking my wrist 5 weeks ago. It's good to be back.

155# deads
45# thrusters

11:39

thrusters felt worse than usual..started with 65# but had to strip the bar.

I shouldn't have ate bbq before this one. Gone to puke.

7:11 RX

20:14 I couldn't do it faster w/o risking injury or technique. Followed by 2hrs. of MMA and a 4 mile run.

M/39/6'/150#

Pack
21-15-9 reps for time of:
185 pound Deadlift
75 pound Thruster

13:40

M/38/6'3/214 (french)
15:01
Enjoy crossfit since 1 year ago.

10:28 rx

Definitely a wake up call, this was way tougher than expected. Couldn't get through the 21 and 15 rounds unbroken, couldn't breathe after the thrusters.

M/ 34/ 218/ 6'/ as Rx'd 7:24

14:10, 185#/75#

7:24

8:08.9

225 # Deadlfit and didn't have another bar so used 45# dumbbell for thrusters. Not gonna lie I almost puked after this one and had to step outside for some air after. Awesome WOD

8 34 Rxd

rx'd
12:36
7 mins slower than my fran time.....so I guess deadlifts are a lot tougher than pull ups - at least for me anyway

Smashed the deadlifts. Thrusters broken. As Rx'd
8:30

Oh man that was hard.......
I thought i was going to have a terrible time -

M/31/6"0'/210Lb

9:15

M/36/6'0"/305lb
RX'd
11:29

6:30

7:57 as rx'ed

Humbling (as usual).

heyy its fran and diane... its DAN!

27/f/5'8/145
55 thrusters
105 tbdl

9min

6:06 RX
Had to do it as that's me in the pic

Rx'd
4:19

6:27 Rx
Super fun WOD and the video was awesome! Love to see CrossFit OG's and people/coaches who represent what CrossFit is all about!

8´45¨
Took to long to load and unload the barbell... just one barbell at home :(

m/40/5'11"/165

8:32 Rx

retired army 1SG
clarksville, tn

15.24

185 for dead lift
75 for thrusters

9:20 outside 40 degrees, three hours sleep. Don't do that that combination again.

M/39/6'3/329

185# Deadlift
35# Dumb Bells

13:15 - looked for my lower back in the lost and found after. Great workout!

m/37/225/72"

NOT as Rx'ed, did 21-15-9 of:

225# d-lifts
push-ups
air squats

My back just didn't feel 100%, so I decided to sub out the thrusters.

forgot the time: 11:33

Dia-Fran
11:11

Brutal. You sub-5 folks are amazing.

9 min. even, really hot and humid. I love how all the WODS are really hard in their own way.

12:29 as rx'd. Pitiful effort.

m/43/179

215# dls, need to straighten back more - the girl in the vid had greeat form! I'll have to look again for guidance - yeah, thats it, guidance.

85# thrusters

anyhoooo -
14:30

@85

I'm not sure if its correct, but I scaled weight to highest possible while ensuring correct form then pushed for time. I'll aim for Rx weight then next target will be complete sets...

18:08, 155 dead, 24.25 dumbell thrusters.

M/27/5'6"/180

As Rx'd

9:00

I decided to nickname this WOD "Roadkill". My niece is in basic training for the Navy and that's my nickname for her(I know it's a weird nickname) and she's tough. Plus I felt like Roadkill after that WOD. ;) Just a huge suggestion.

M/23/5'11"/188

12:50 Rx'd

Second ever CrossFit WOD.

Fm / 18/5'3/135
155 dl and 75 thurster
8:04

M/33/183/5'11
185/85
15 min

First time trying this event

Rxd
10:31

21-15-9
95# Thrusters
95# Cleans
11:42
Then
50 Sits
Good Workout

M/42/5'8"/167 (five lbs lost in 6 days, getting ready for climbing)

As Rxd: 10:15
Earlier today was day 67 of my attempt at "one year of burpees"

7:21, very Fran like

as rx´d with 40kgs dumbbells. liked it!

9:00

10:50 rx
6ft 38y 190lb M

10:50 rx
6ft 38y 190lb m

12:19

54/58"/155lb
0ne long bar switching (didn't have correct weights to go as rx'd)
220 x DL/ 90 X Thruster

14:39
6324' ASL

5:16 rx. 220/6'2"/28

M/52/154/1-1-06

185#/75#

8:56

The two tougher of the exercises for me in "Diane" and "Fran".

I usually prefer to make up my own program, but this one looked cool.
First met-con back and it was painful...
M/37/6'2"/230

6:29 as Rx'ed and narrowly avoided vomiting.

It is astonishing what 6 weeks off due to injury will do to one's conditioning.

Lesson learned; when joints begin to hurt, stop and heal for a week before you are side-lined for 6.

Keep working hard.

M/19/190

4:27

first crossfit workout in a while, and it was a good one!

9:47. Started round of 15, realized I had only done 15 thrusters in first round, so my rounds looked like this 21/15 15/21 9/9. Oh well, still a good workout. Used 185 for DL

M/38/165/5'10
155/65
12:13

Never DL'd more than 185, 3rd week in Xfit. Smoker!

44/m/176cm/73kg

Scaled to 185 pound DL and 75 pound thruster.

6:34

21-12/9
10/5-10/5
9-9

Glad I scaled and went fast. Move up to rx'd if I can go unbroken or at least stay sub 6 minutes.

CFE running drills week 1 afterwards.

M/24/128

175#/88#

14:54

Nicole lives!!!

9:59 rx.

F/25/5'5/140

15:45

155# for DL
65# for thruster

This was hard.

7:08 as Rx'd with one bar (lots of weight changes)

M/34/5'9"/155

Rx'd. Only one barbell, so a bunch of time switching weights. Messed up breathing on the deadlifts, and had to break them up, but thruster sets were unbroken.

17:51

Day 53
M/45/6'0"/195
Performed this WOD on 120622-Friday
Scheduling has been an issue this week, but I couldn't bear to NOT do this one!
CFWU x 3
As RX'd: 11:58

Yesterday, having no weights, pull-up bar, etc., made up the "Run 10k" from 120530-Wednesday.
As RX'd: 47:13

After the 10k (I haven't run that far at one time in a long time), the deadlifts and thrusters sure were fun!

M/38/134 lbs/ 5'-6"
I did a similar WOD with DL + wallball two nights ago... so I did a different WOD last night:
I did a couplet of 2 movements of dumbell/ kettlebell swings and high box jumps (usually 8 reps of each movement with no rest inbetween each movement)
I have been injured, and I guess I still am with my ankle and my lower back, but wanted to give these two movements a litle try without going too crazy and reinjuring myself.
I started light and low and worked myself bit by bit always paying close attention to my form.
For Box Jumps I did mostly singles with VERY little rest inbetween each rep. No instant rebounds because I was afraid that impact would injure my ankle.
Most of my work sets were at about 40", possibly a little higher.
I stated the DB swings with 35 lbs, then 50, 60,65,70,70,70,75,75,80
All felt really good. I was concentrating on my hips and exploding up and through the movement.
I finished with: 5 x 10 toes to rings with about 20-30 secs. rest between each set... i also really did 10,10,13,13,13 reps... all felt great.. super in control.
Ankle still really stiff and sore though... can't wait to run and really jump... even jump roping is a bit of a challenge lately.

Sorry this didn't post the first time.

Sammy- 6:10. I thought Nicole was joking when she called time.

Bingo- I thought the same thing. "what does that make me?"

Mike G- Beard and all, well done sir.

Nicole is ACES! If that's an 'old lady', bring on the AARP!! <3

15:33

m 51/5'8"/160
9:50

As rx'd. Not timed. Ran halfway x memorial bridge cooldown.PAC.

16:14 as rx'd at JC

7:51 as rx'd
Thrusters did not go that well this time.
O

M/43/185

9:40 as rx'd

More better faster

11:05
185-lb DL and 75 lb thruster

6:16

Had to use kettle bells don't have 2 bars. Kettle bells were only 35# so 25# short on the thrusters.

6:50 M/34/185#

06/23/2012

Sub'd 30lb db thruster/left arm

8:32

As rx'ed

11:07

Cardio seemed to be the big obstacle here. That and grip on the deadlifts. Big night out last night. Definitely room for improvement.

10:18

M/41/188

Scaled to 185/75. Appropriate scale, pride aside.

10:56

Great to see Nicole back on main site. Girl! You look beautiful as always. See you at the games!

Great to see Nicole again on the main site. Girl! You look beautiful as always.

6/23...18:40...160/173/197
185#DL & 75#TH
Finished w/ MU/HSPU work

14:30 as rx'd

CRFW x 3

#185 on Dls
#95 thrusters

16:47

#215/#165/#135 on DL (scaling down 3/18,15,9)
#65 on Thrusters

23:33.6

M/38/69kg/5'6"

M/44/5'11"/195

15-9-6

185# DL
75# thruster

4:30

225#DL with 85# thruster
10:16 Great WOD!
41/M/6'/177

C-
3:44 @ CFS

225 deadlift and 95 thruster. 6:05 first ever crossfit workout. Thrusters took 1:30 a bit light.

Did on road in San Diego 6.25

21-15-9 205# DL, 85# pp
9:33

185# squat
75# thruster

11:18

185# deadlift
75# thruster

11:18

21-15-9 reps for time of:
185 pound Deadlift
75 pound Thruster

10 min flat.

10:40 rx'd

A lot tougher than it looked. DL's unbroken. Thrusters broken 12-9, 9-6, 6-3.

7:12

102.5kg deadlifts
42.5kg thrusters

Not timed

155lb deadlift, 65lb thruster

10:25 RX

25/M/6'2/240

25/M/6'2/240

10:25 Rx

M/26/6'/240
165# DL/ 70# Thruster
~16:00

m/38/5'9/178
No WU. Did after snatch WOD
7:08
Disapp w/time. Thought I was moving better than that. Thrusters broken first 2 rounds. Need to do better job of stringing together. No pause w/weight overhead.

300 singles 2:06

CF WU + Back extensions

WOD for 6/20/12

21-15-9 reps for time of:

225 pound Deadlift (subbed 195)
11-6-4, 7-5-3, 6-1-1-1

95 pound Thruster
7-7-7, 7-5-3, 6-3

13:05

5:08

13:26

16:45. I need to improve dl!

8:57

185# DL // 165# thruster

as rx'd 17:14

time: 13:13

m/41/5'8/240

51/m/190

rx 10:36

12:47

12:47

m/29/5'10"/168

5:52 as rx'd

12:15

100 DL, 55 Thruster

6:20 as rx'd

One bar so subbed 45lb DB thrusters:

9:02

8:33

10:16 as rx'd

9:20 as rx'd