October 14, 2012

Sunday 121014

"Tom"

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar

Post rounds completed to comments.

TomHidesite_Hero_th.jpeg

Enlarge image

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.


WOD Demo with Adrian Bozman - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at October 14, 2012 5:00 PM
Comments

Cant wait to rip this up tomorrow

Comment #1 - Posted by: andrew.p at October 13, 2012 5:30 PM

The Black Keys make thrusters bearable...barely. Way to press on, Adrian! RIP, 1LT Martin.

Comment #2 - Posted by: Angel F. at October 13, 2012 5:32 PM

Very interesting how he tackled the muscle-ups. I cannot begin to imagine how difficult it was to do each one with no momentum at all.

Comment #3 - Posted by: crnewhouse at October 13, 2012 5:33 PM

shouldn't this be 07/10/14 in keeping with Lt. Martin's death on the 14th day of the 10th month of 2007? hate to nit-pick but it seems "off"...

If the goal is to calibrate workload, approximately the same amount of weight would be moved by doing 10 thrusters with 170 pounds. I think I will do that (and yes it will probably hurt a bit more)


Comment #4 - Posted by: tim at October 13, 2012 5:46 PM

Female/15 years old/142#/5'2"

Did an easy little WOD this evening (traveling all day):
2 RFT:
3/4 mile run, 25 HR push ups, 50 sit ups
12:11


Wonderfully horrible hero WOD. All of these movements are weaknesses of mine. I'll be doing a lot of strict pull ups and dips on Monday (Sunday is my rest day.) Tom, I say a prayer for you and your family. Your goodness and selflessness are greatly admired and apreciated by so many.

Comment #5 - Posted by: Ariel at October 13, 2012 5:48 PM

Rough,

Thomas Martin, not forgotten

Comment #6 - Posted by: Cam at October 13, 2012 6:19 PM

Good subs for thrusters?

Comment #7 - Posted by: Spence at October 13, 2012 6:52 PM

The invitational was amazing. Great competition. Very entertaining

Comment #8 - Posted by: Amir at October 13, 2012 7:11 PM

Excellent work Boz!!

It's a throwback watching him perform.

Comment #9 - Posted by: Matt at October 13, 2012 7:20 PM

Scaled/modified for my cobalt chromium knee
AMRAP in 25 minutes of:
3:1 pull-ups/dips
75 pound Thruster, 11 reps
14 Knees to Elbows
3 complete rounds
M/55/6’/200
RIP Brother In Arms

Comment #10 - Posted by: Pete In Sun City at October 13, 2012 7:22 PM

Well done brother, be thou at peace.

You are never forgotten.

Comment #11 - Posted by: Braden at October 13, 2012 7:30 PM

RIP Brother. RLTW.

Comment #12 - Posted by: drew at October 13, 2012 7:35 PM

Thanks Tom! Never forgotten. Plan to hit this tough WOD tomorrow. Best wishes to your family Sir

MJ

Comment #13 - Posted by: MJ at October 13, 2012 8:03 PM

Praying for you Captain Erika Noyes, keep bringing our son's home, your fiancé is waiting for you in heaven. God bless you and the Third Combat Aviation Brigade.

Gar

Comment #14 - Posted by: Gar at October 13, 2012 8:47 PM

M/29/136#

Sub'd bar muscles ups and 50kg/110# thruster

3 rounds + 5 muscle ups

Comment #15 - Posted by: Keen-NZ at October 13, 2012 9:04 PM

Strong work, Boz!

R.I.P. Lt. Martin.

Comment #16 - Posted by: Dan Hollingsworth at October 13, 2012 9:55 PM

R.I.P. Brother

Comment #17 - Posted by: Carlox at October 13, 2012 11:17 PM

Tom, you handsome fellow! Think of you every time I see Calvin & Hobbes.

Get Hard, Stay Hard, Go Circus. See you on the other side.

Comment #18 - Posted by: Wilson at October 13, 2012 11:19 PM

R.I.P. Lt. Martin.

AMRAP in 20 minutes of:

7 jump pull-ups.
115 thruster, 11 reps.
14 leg raises.

4 rounds + 7 reps.

Comment #19 - Posted by: Jose-Luis Morales at October 14, 2012 2:19 AM

Great work, Boz!

Comment #20 - Posted by: Drasko Serbia at October 14, 2012 2:50 AM

Sub 135# thrusters
4 rounds

Comment #21 - Posted by: HOL at October 14, 2012 3:23 AM

3 times… with some subs…

Comment #22 - Posted by: Raffaele at October 14, 2012 3:55 AM

M/26/5'11''/180lbs
4 RNDS + 11 Toes to Bar (All Rx'd)

Comment #23 - Posted by: Stephen at October 14, 2012 4:17 AM

5 Rds + 7 muscle ups
scaled thruster to 115#
muscle-ups in garage, thruster/T2B in basement

Comment #24 - Posted by: ART/M/44/5'5"/148 at October 14, 2012 5:48 AM

Nice reflection piece on the essence of the hero wods, Boz. Thanks. Love that timer, where's it from?

Comment #25 - Posted by: mark monroe at October 14, 2012 7:00 AM

Sunday musings...

1) Amanuensis. The ultimate resume padding.

FWIW, I use one every day.

2) Libertinage. Oh, those crazy Frenchmen! Brings a whole new perspective to the vetting of candidates for higher office.

FWIW, I've never been to one.

3) Truth. Always tell the truth. How many times have you heard that? Come on, admit it...your Mom drilled that into you from the time you could understand anything more complex than a full diaper.

"Always tell the truth because then you don't have to try to remember which lie you told to whom." "Do you swear to tell the truth, the whole truth, and nothing but the truth?" "You can't HANDLE the truth!" It all seems so simple, doesn't it? Tell the truth. There's merit to this, as there is in most of what your Mom taught you, but it's probably more accurate and actionable to remember this the other way she taught it: "don't lie."

Turns out, the world is a little less blackandwhite and a little too grey to hew quite so closely to Mom's dictum. At least when it comes to something very personal for some other person. Remember the Jim Carey movie "Liar, Liar"? Sometimes the truth is really rather painful and telling it might be more than just a bit cruel. Especially if you don't HAVE to tell it, when you can allow kindness to trump a truth that doesn't need to be played.

"Do these pants make me look fat?" QED.

4) GPS. This parenting gig is hard, man. Mentoring and coaching? They're pretty tough, too. It's that journey vs. destination thing, I think. You know, "it's not the destination but the journey that counts", or some variation of that. I call BS on that, and I'll bet you do, too. The destination DOES matter. Eventually ya gotta just get there, wherever there happens to be, and whenever eventually happens to, well, happen.

That's what makes those gigs--parent, coach, mentor--so tough. It all matters, destination AND journey, and the more you care about your child, athlete, or student the more they matter to you. Which is the more important though? For you as the parent, coach, or teacher I mean.

Two children from two different families set out to climb a mountain, journeys observed by parents who are involved in the planning and execution of these odysseys. Child and parent agree that achieving the summit is the goal, that having done so signifies success. All are aware that there is a well-established route to the peak, a direct path that offers a predictable and timely arrival with a high likelihood of summiting.

Both parents encourage their children to take this easier route; neither child does so. Both children safely reach the peak. One parent rejoices for the goal has been achieved without injury, the other expresses disappointment because the path chosen did not conform to the parent's plan. The correct outcome occurred, but in this parent's mind the wrong process got them there, and for this there is no joy.

This parenting, coaching, mentoring thing is hard, man.

Here's one man's take, for whatever it might be worth. Goals are important; destinations matter. There should always be one, a goal, a destination, programmed into that little GPS of life we all carry around for ourselves and for those we guide. And just like the GPS we use on our real-life travels, that little "life GPS" contains not only the most direct, quickest route to the destination, it also contains within a nearly limitless number of alternate routes, all of which will eventually deposit our traveller at that same destination.

We parents, coaches, or mentors are kinda like the voice in the GPS. Do we scold when the driver misses a turn ("take an immediate U-turn..."), or do we simply recalculate the route and plot a new course from a different direction? My bid is that we do the latter, that we behave like a "GPS+" that not only re-calculates the route but does so with an eye not only on the destination but also on choosing the safest route available from wherever that new launch point might be. You see, I think the journey DOES matter, but the only thing that should really matter about the journey to us, the parents/coaches/mentors, is that it be safe. "You have arrived at your destination" should be accompanied only by high-fives.

And maybe a tiny sigh of relief.

I'll see you next week...

Comment #26 - Posted by: bingo at October 14, 2012 7:14 AM

10x2 speed deadlifts with heavy band @ 100kgs

1 min skipping between each set

Rest 5 mins then

Modified WOD Rx'd weight.

1 round in 14 mins.

Couldn't do any more muscle ups due to sore elbows so I called it a day.

I wish could have pushed through in your honor, but I have it all I had to give today. RIP.

Comment #27 - Posted by: Brian R at October 14, 2012 8:17 AM

Thanks for posting the video. I workout in my basement/garage with a low ceiling, and never thought of muscle ups from the ground.

Comment #28 - Posted by: LurkerSteve at October 14, 2012 8:27 AM

m/33/5'10"/170

4 rounds + 4 thrusters at 115 pound

thrusters knock me down

rest in peace tomas

Comment #29 - Posted by: Ram at October 14, 2012 8:35 AM

As rx'd 4 rounds. Hoped for 5. Muscle ups got me. RiP Tom.

Comment #30 - Posted by: Kurt M/39/185 at October 14, 2012 8:54 AM

2 Rounds + 1 Muscle-up (135 pound Thruster)

RIP 1LT Thomas M. Martin

Comment #31 - Posted by: gb 45/m/71"/185# at October 14, 2012 9:13 AM

2012-10-14: Sub: 2MU's/4X20#DB thrstrs/6T2B. 16rnds in 25mins.

Comment #32 - Posted by: gs at October 14, 2012 9:22 AM

RIP Tom

5 Rounds, Thrusters at 115 lbs.

Go Boz!

Comment #33 - Posted by: james.patrick [M/50/66"/135] at October 14, 2012 9:23 AM

M/19/150

Sub: 3 pullups/3 dips= 1 MU, 95 lb thrusters

2 rounds + 7 MU and 5 Thrusters

Comment #34 - Posted by: Michael Ryan at October 14, 2012 9:38 AM

M/19/150

Sub 3 pull ups/3 dips = 1 MU
95 lb thrusters

2 rounds + 7 MU and 5 Thrusters

Comment #35 - Posted by: Michael Ryan at October 14, 2012 9:40 AM

m/42/5'8"/175

The only thing not modified today was the 25 min.
3 ring pullups/3 ring dips=1 muscle up
65 lb thruster
knees to elbows.

barely 4 rounds.
I'll do better next time Tom.

Comment #36 - Posted by: Mike A. at October 14, 2012 9:51 AM

44/m/176cm/73kg

Muscle-ups from an L-Sit-position (low ceiling).
115# Thrusters

5 rounds + 5 MUs

Started with a 3:30 round and tried to maintain a slow but steady pace. MUs in singles, Thrusters 7/4, T2B 9/5 (round 1 unbroken).
Whole body tremor afterwards.

Comment #37 - Posted by: Memuc at October 14, 2012 10:15 AM

Rx'd
3 rounds

Comment #38 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 14, 2012 10:19 AM

21 pullups/21 dips (sub'd)
155 pound Thruster, 11 reps
14 Toes-to-bar
2 rounds

Comment #39 - Posted by: scfd1_9607 at October 14, 2012 10:28 AM

4 rounds + 15 reps as rxd.

Comment #40 - Posted by: aermio m/33/5'7"/160 at October 14, 2012 10:35 AM

ran 1 mile
2 rounds in 25 minutes of:
3 dead hang pullups/3 dips x7
155# thruster x11
toes-to-bar x14
short chest work out

Comment #41 - Posted by: mike/42/6'3"/225 at October 14, 2012 10:39 AM

Very tough WOD, but i loved it!

did
7 bar muscle ups
135 lbs thruster
14 toes to bar

3 full rounds!

Comment #42 - Posted by: manosen at October 14, 2012 10:41 AM

4 rounds

Sub-
Bar MU from Box
#75 lb thrusters

Great WOD RIP Tom.

Comment #43 - Posted by: Jason Rose at October 14, 2012 10:45 AM

RIP Lieutenant Martin.

5 rounds + 3 MU's

Subbed toes-through-rings for T2B. Really felt yesterday's weighted dips in my triceps at the top of the MU's.

Comment #44 - Posted by: Bill M. m/48/5'3"/135 at October 14, 2012 11:03 AM

135# thruster
Rings too low for stringing muscle-ups together nicely
TTB on rings (rings were also a bit too low for this)
Not much of a warm-up at all (first round served as warm up)

4 rounds + 7MU + 11 Thruster + 1 TTB

Comment #45 - Posted by: James M/30/5'7"/155 at October 14, 2012 11:23 AM

2 Hero WODs, a 5k and weighted dips in 3 days=everything hurts

Comment #46 - Posted by: Mike at October 14, 2012 11:28 AM

135# thruster
rings for toes to bar
rings a bit low for mu and ttb

4rds + 7MU + 11Thr + 1 TTB

Comment #47 - Posted by: James M/30/5'7"/155 at October 14, 2012 11:30 AM

R.I.P... Will do my best on this WOD.

Comment #48 - Posted by: Amir at October 14, 2012 11:33 AM

Musings in the filter 0715...

Comment #49 - Posted by: bingo at October 14, 2012 11:35 AM

Did Nasty Girls instead: 14:40

R.I.P.

Comment #50 - Posted by: mikeyb m/51/179 at October 14, 2012 11:52 AM

M/42/210 crossfit beginner
Subbed dips for muscle ups
95lb Thrusters
Toes to bar

6 rounds + 8 thrusters

Comment #51 - Posted by: Fat ol Irishman at October 14, 2012 11:53 AM

RIP Brother.

Comment #52 - Posted by: Don Clarkson at October 14, 2012 11:59 AM

Not as sore as i figured I'd be after my ruck yesterday...

Warmup: 400m jog, 1.5k row, stretch, dip wod from yesterday(35-44-44-44-53-53-53-62-62#)

10 min rest

Today's wod sub'd jumping bar MU's, and 122# thrusters. All else rx'd 3rds + 4JMU's

Cool down-jacob's ladder for 10min and more stretching.

RIP Tom

Comment #53 - Posted by: Cphil/26m/69"/159# at October 14, 2012 12:07 PM

This was hard and brutal - a real hero WOD. I had to scale both MU and thrusters. For MU I did 14 pull-ups and 7 ring-dips. Thrusters scaled down to 110lb.

3 rounds + 14pu/7rd & 9 thruster.

Great workout! Harder than expected, and the thrusters drained the upper body because of the wod on Saturday and Friday.

RIP Thomas.

Comment #54 - Posted by: GauteH M/33/183/75 at October 14, 2012 12:17 PM

Fair winds and following seas on your journey, warrior!

Comment #55 - Posted by: Apolloswabbie at October 14, 2012 12:53 PM

5 rounds .7 muscle ups (40 kg
thrusters)

Comment #56 - Posted by: ameen at October 14, 2012 1:06 PM

Age 15
136 pds

7 rounds as rx'd

Comment #57 - Posted by: John at October 14, 2012 1:07 PM

36/M/168 lbs./67". 4 rounds with 7 muscleups and 5 thrusters. I realized after the third round that I had been doing 15 thrusters and 15 toes to bar so a little extra for me.

Comment #58 - Posted by: Carl H. at October 14, 2012 1:24 PM

4 rounds + 2 MUs, 95lb thruster (14 Oct '12)

Comment #59 - Posted by: NAMWIZ at October 14, 2012 1:29 PM

5+7mu (subbed bar mu for ring mu / scaled to 135#)

Comment #60 - Posted by: mlt at October 14, 2012 1:46 PM

Scaled thrusters to 135#
2 rounds + 7 muscle-ups, 11 thrusters, 9 toes-to-bar

Comment #61 - Posted by: Daniel at October 14, 2012 1:51 PM

5 rounds......
And I will say that at least I got 5!!!!

Comment #62 - Posted by: Rob at October 14, 2012 2:09 PM

M/23/180/5'10"

Scaled

15 chest to Bar pullups
11 thrusters #115
14 toes to bar

3 rounds in 25 minutes , but did another after just for fun

4 rounds !!!

Comment #63 - Posted by: CC at October 14, 2012 2:19 PM

Male 35 5'6/150lbs.
5 rds.
3:1 pullups/dips 100lb. Thruster
I collapsed at the end of my 5th round with a clown image in my mind. Great work-out in rememberence of a hero

Comment #64 - Posted by: Jason at October 14, 2012 2:21 PM

Wow! For those of you doing this as prescribed -- you are amazing! This is a painful combo. Well, I subbed 3 pullups/ 3 ring dips for each muscle up. Haven't ever tried a muscle up yet because I don't have a higher mount yet and doing them like in the video looks REALLY hard. Subbed #115 for thrusters because I cannot do a #155 thruster.
All that and I got 2 rounds even. Well, I'm 40yo and have been doing this for a 1 1/2 months after being pretty out of shape, so I guess I'll work harder so I can suck less! :o) 3..2..1..go!

Comment #65 - Posted by: Ben at October 14, 2012 2:37 PM

RIP Tom

3 rounds + mu + th + 8 ttb

Thrusters with only 75#. Haven't been squatting lately because of knees. All the rest as Rx'ed.

Comment #66 - Posted by: Kevin C. (M/53/5'11"/175) at October 14, 2012 2:41 PM

Fair winds and following seas, young Hero.

Comment #67 - Posted by: bingo at October 14, 2012 2:46 PM

F/51/5'6/125
Scaled t 20 minutes
7 muscle ups assisted threw transition start from kneeling
11 thrusters 65#
14 toes to bar
4 rounds

Comment #68 - Posted by: D.S. at October 14, 2012 2:47 PM

4 pull ups/4 dips = 1 MU
Scale thruster to 46kg

Complete as many rounds in 25 minutes as you can of:
7 (4 pull ups/4 dips)
101 pound(46kg) Thruster, 11 reps
14 Toes-to-bar

2rd + 7(4 pull ups/4 dips) + 2 thruster

Comment #69 - Posted by: Saganamooo at October 14, 2012 3:24 PM

Dig the thoughts bingo. Good stuff for sure.

Comment #70 - Posted by: Swhitty at October 14, 2012 4:14 PM

M/33/167/5'6

Complete as many rounds in 25 minutes as you can of:
Scaled 7 Muscle-ups - 3pu/3dip x7
Scaled 95 pound Thruster, 11 reps
14 Toes-to-bar

3 Rounds + 21 Dips/3 pullup

Comment #71 - Posted by: Aldo V. at October 14, 2012 5:00 PM

3 rounds RX'd

Comment #72 - Posted by: Michael at October 14, 2012 5:19 PM

5rnds, 8 thrusters @ work.

Started and got interupted at work 1.1/3 rounds in. Started over about 1hr 45min later

Comment #73 - Posted by: jdisch at October 14, 2012 5:20 PM

adrian your garage seems to have a really high sealing you could probably do rope climbs. how can you not have somewhere to hang your rings. but I like how you subbed from your knees

Comment #74 - Posted by: zak 5'9" 180 m30 at October 14, 2012 5:37 PM

M/77"/22/225lbs

4 rounds + 1 muscle up
as rx'd

Comment #75 - Posted by: Noth at October 14, 2012 5:40 PM

5 rds 7 muscle ups... WILL DO BETTER NEXT TIME the whole time I was thinking about how tired I was and how bad it hurt not the sacrifice lt Martin gave!

Not how hard it has been for others just was selfish today and for that I apologize.


Comment #76 - Posted by: MikeB at October 14, 2012 5:47 PM

M/39/230/5'9"

3 full rounds @ 26:49. (@ 25:00 at #10 thrusters)
sub 155 bar for 65lb X 2 DB.

Comment #77 - Posted by: MarSayoh at October 14, 2012 5:57 PM

m/47/185

3 rds + 1 thruster

Comment #78 - Posted by: cosmo at October 14, 2012 6:40 PM

M/20/170/5'9"
4 rounds + 7 Muscle-ups
(135 pound Thruster, 11 reps)

Comment #79 - Posted by: Andre' at October 14, 2012 7:27 PM

M/21/5'11"/175#
4 round + 4 mu (as Rx)

Comment #80 - Posted by: Brett Webster at October 14, 2012 7:46 PM

Scaled to 95# thrusters everything else rx'd...First off have to say "Boz" is an animal! That being said 5 Rounds 1 muscle-up all kipping not strict at all..lol Good Times and Good WOD Felt good to get back in the flow with a Hero WOD..Respect!

Comment #81 - Posted by: Lee B at October 14, 2012 7:54 PM

M/18/6'4"/170

5 rounds + 7 chest-to-bars for Tom. Subbed chest-to-bars for the muscle ups and up-off-the-ground pushups for the thrusters.

Second Hero--my first ever WOD was a full Murph, which left me literally unable to move the next morning and sore for weeks. It was nothing comparatively, but I was glad to do it for him. God bless our heroes--past, present, and yet to come!

Comment #82 - Posted by: Jay Churchill at October 14, 2012 9:37 PM

5 rounds + 9 thrusters

Subbed chest-to-bar pull-ups for muscle-ups
Scaled thrusters to 42.5kg

Comment #83 - Posted by: Brett (M/24/188cm/77kg) at October 15, 2012 12:49 AM

AMRAP 25 min if:
15 dips/pull-ups
40 lbs Trhusters 11 reps
14 toes to bar

4 rounds + 15 pull-ups/dips

Good wod! Hard and great fun!

Comment #84 - Posted by: Fern at October 15, 2012 2:36 AM

21 pullup+21dips
155 thru 11
t t b 14

3rounds+15pullup15dips

Comment #85 - Posted by: roh at October 15, 2012 3:20 AM

3 rds + 7 MUs + 1 Thruster
PR first time
209lbs

Comment #86 - Posted by: lucien at October 15, 2012 5:34 AM

Complete as many rounds in 25 minutes as you can of:
3:3 = 21 pull-ups:dips
75 pound Thruster, 11 reps
14 Toes-to-bar
Did 3 rounds & 12 pull-ups ....ouch

Comment #87 - Posted by: niles19 at October 15, 2012 6:14 AM

M/31/5'10/190
5 rds plus 2 toes to bar
Subbed 95 lb thrusters , recovering an acl replacement .

Comment #88 - Posted by: Jeff at October 15, 2012 6:29 AM

sub 145 thruster for 155. Otherwise, as rx'd.

4 rounds even.

Excellent demo wod - both technically and the thoughts on commemorating a hero by "celebrating life" with this physical test.

I am nursing a shoulder injury of some type so all the more reason to celebrate. the first 2 or 3 MUs took about as many minutes and were excruciatingly painful. Faster after that, either from improved form, endorphins, or shoulder loosening up.

RIP.

Comment #89 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at October 15, 2012 8:24 AM

3 rounds, subbed 3:1 dips/pullups for muscle ups, 95lb thrusters

Comment #90 - Posted by: BigMoon at October 15, 2012 8:34 AM

Sparta Lives!

Be thou at peace.

Comment #91 - Posted by: EV at October 15, 2012 10:50 AM

M/21/185cm/80,5kg

4 rounds + 2 muscle ups

subed 60 kg thrusters

Did muscle-ups just like in the movie, 'cause I have the same setu-up for my rings

Comment #92 - Posted by: Gawi at October 15, 2012 12:17 PM

As Rx' 5 rounds, +2 muscle ups. good workout.

Comment #93 - Posted by: jbbiking M/29/6'/196 at October 15, 2012 12:21 PM

As rx'd, 4 rounds + 2 Muscle-Ups.

Not sure why, but I came into today's WOD feeling tired and a little beat up, and it didn't get much better during the WOD. Was shooting for 5 rounds at the outset; 10 minutes in, I thought I would be pretty happy if I got 4. Thrusters were nasty, and muscle-ups are still a goat. Completely drained at the end - it was all I could do to get the last 2 muscle-ups.

Comment #94 - Posted by: Mel 39/m/5'10"/175 at October 15, 2012 12:25 PM

subbed 7x chest to bar pullups & 11X#85 front squats.

Bum shoulder

5 rds

Comment #95 - Posted by: c-los at October 15, 2012 12:44 PM

sub 3:3 pull up and dip

4 rds plus 21 pull up and dips
11 thrust

RIP brother

Comment #96 - Posted by: race desert at October 15, 2012 1:18 PM

Rest easy brother.

M/30/155/5'9"
Rx'd 5rds, 7 MU
Too many cleans, too many rests from BW Thruster.

Comment #97 - Posted by: Matt L at October 15, 2012 1:24 PM

I've heard about crossfit through many friends and wanted to get into it, and I found this website so I didnt have to join an expensive gym. I'm pretty strong and thought I was in good shape... wrong. I did 6 terrible rounds of this workout today. I supplemented the muscle ups for standard pullups since I need to be able to do those for the military. Started at 10 each round and dropped to 7 each round. Started the thrusters at 125 and dropped it to 105 then 95! WEAK. And could hardly do 10 reps of the toes to bar per round. I'm convinced crossifit is badass!!

Comment #98 - Posted by: Cory at October 15, 2012 1:57 PM

Did the 1st round using 155# and scaled the following 5 rounds to 145# thrusters, otherwise as prescribed.

Comment #99 - Posted by: stryder9 M/37/5'8"/155# at October 15, 2012 2:01 PM

Scaled (135lbs Thrusters)
4rounds+7

Comment #100 - Posted by: Alex m/23/153 at October 15, 2012 2:10 PM

6 rounds rx'd!

Comment #101 - Posted by: chandler at October 15, 2012 2:11 PM

0 rounds

Comment #102 - Posted by: myles456 at October 15, 2012 2:15 PM

M/35/5'4"/147lbs
Subbed 115lbs for thrusters
5 rounds plus 6 thrusters

Comment #103 - Posted by: Matt Burritt at October 15, 2012 3:30 PM

absolutely brutal

MOD (4 pull ups, 4 ring dips = 1 muscle up)
115lb vs. 155lb thrusters

3 rounds

M/52/190lb

ouch!!!!

Comment #104 - Posted by: Mazzone, Chantilly at October 15, 2012 3:39 PM

25 minutes
7 Muscle-ups (progression, kipping, rings 1.50m)
105 pound Thruster, 11 reps (47 kilos)
14 Toes-to-bar
4 rounds 7MU and 6 thruster.

Comment #105 - Posted by: lucio1928,M/40/184cm/96kg at October 15, 2012 4:20 PM

Thrusters 5-5-5-5-5-5-5
135, 140, 145, 150, 155, 160, 165

Run 1 mile
7:07

Comment #106 - Posted by: B. Rhaly at October 15, 2012 4:36 PM

asst'd MU's
95lb thrusters
4 rounds + 7 asst'd MUs

Comment #107 - Posted by: Kyle A. at October 15, 2012 4:44 PM

28 pull ups
28 dips
115 thrusters x 11
14 toe to bar

2 rounds plus pull ups and dips
finished round 3 at 30:15

Comment #108 - Posted by: Randy M/36/160 at October 15, 2012 4:50 PM

Love the Boz footage!

Comment #109 - Posted by: Mike B. at October 15, 2012 5:59 PM

M/22/5'11"/184

3 rounds + 2 MUs

failed on MUs in rd 3 so went to pullups to finish.

Comment #110 - Posted by: Miles Forks at October 15, 2012 8:17 PM

3 rds rx'd.

Comment #111 - Posted by: Jeff A. at October 15, 2012 10:38 PM

4 + 6 Toe-to-bars

Used 135# for thrusters

Comment #112 - Posted by: Peter Nemr M/31/65.5"/172 at October 16, 2012 12:39 AM

2 rds thn ripped pectoral at 16 min
Subbed 21 Pullups/dips for mu
All else rx

Comment #113 - Posted by: Johnh 44/205 at October 16, 2012 8:47 AM

m/27/6'3"/240

subed 2 pullups and 2 dips for muscle ups

made it through 2 rounds and 9 thrusters.

Comment #114 - Posted by: Andrew at October 16, 2012 8:54 AM

5 rounds

#35 for thrusters
modified mu

Comment #115 - Posted by: Tom Juhn at October 16, 2012 9:00 AM

15:00 of
5 Pull Ups
7 Dips
5 95# Thrusters
7 K's to e's

7 Total Rounds
Need to do 20 Minutes next time.

Comment #116 - Posted by: dyagg at October 16, 2012 9:22 AM

Day 169
M/45/6'0"/190

CFWU x 3

Subbed 3 pull-ups & 3 dips for each Muscle Up
Scaled weight to 115# for Thrusters
Toes to bar as RX'd

3 rounds + 4 Muscle-up subs

Comment #117 - Posted by: fargingbastige at October 16, 2012 11:03 AM

50/M/180
Sub'd
45 lbs thruster
7 PU's
7 Dips
14 knees to chest dip bar

Lame oh. First day back

Comment #118 - Posted by: Zim at October 16, 2012 11:08 AM

50/M/180
Sub'd
45 lbs thrusters
7 PUs
7 Dips
14 knees to chest
6 rounds
Time to get back

Comment #119 - Posted by: Zim at October 16, 2012 11:10 AM

m.32.69.175;

MOD (4 pull ups, 4 ring dips = 1 muscle up)
sub'd 95lb thrusters
toe-to-bar as rx'd

2X mu (4, 4 sub'd), thrusters, t2b's;
2X mu (4, 4 sub'd), thrusters, t2b's;
6 thrusters, t2b's rx'd;

~ 2.5 rounds;

Comment #120 - Posted by: djf at October 16, 2012 12:03 PM

M/26/205

4 rounds

14 dips/14 pullups per round for muscleups
155x1,145x1, 135x2 thrusters, kicked my A
11 toe to bars

Comment #121 - Posted by: Justin at October 16, 2012 3:24 PM

M/26/205

4 rounds

14 dips/pullups per round
155x1, 145x1, 135x2 thrusters-kicked my A
11 toe to bars per round

Comment #122 - Posted by: Justin at October 16, 2012 3:26 PM

2 Rounds/ 6 Muscle Ups RX.

Comment #123 - Posted by: adrian at October 16, 2012 4:07 PM

3 rounds
subbed 135# thrusters

Stopped with 2:12 to go.

Comment #124 - Posted by: Crossfit Chris at October 16, 2012 6:16 PM

puked again, great work out

Comment #125 - Posted by: amcd1443 at October 16, 2012 6:38 PM

Sparta Lives! Rest in Peace brother.

Comment #126 - Posted by: Nate at October 16, 2012 8:04 PM

5 MU's
10 thrusters at 95lbs
15 toes to bar

4 rounds

Can not string MU's together and can not get a good grip even though I use chalk....

Comment #127 - Posted by: DPL at October 17, 2012 2:46 AM

subbed pull ups and box jumps for muscle ups and toes to the bar...got through 5 rounds and just started thrusters a sixth time when time caught up with me...
did 85lb thrusters

Comment #128 - Posted by: ulysses137 at October 17, 2012 3:26 AM

11 90lb thrusters
7 2:2 pullups/dips
14 K2E

5 rounds plus 3 2:2 pullups/dips

Comment #129 - Posted by: Keith at October 17, 2012 6:11 AM

4 rds
tough workout

Comment #130 - Posted by: Lev Zaytsoff at October 17, 2012 8:00 AM

7 Jumping Muscle ups
11 55lb thrusters
14 K2E

5 rounds

Hands are killing me!! :)

Comment #131 - Posted by: Karen Childs at October 17, 2012 8:43 AM

4 rnds + 7 MU

Comment #132 - Posted by: Jetté 43/M/5'11"/175 at October 17, 2012 10:15 AM

As rx'd, 3 rds + 6 MU.
Thrusters very heavy, broken 6/5 1st set then 4/4/3.
MU started strong (7 unbroken), singles by the end.
Luke. Dodged another "business" proposal.

Comment #133 - Posted by: ajax at October 17, 2012 12:39 PM

M/48/5'11"/234 I Served with the Cavalry when I was in the U.S.Army too. Brother Tom, Job well done! You and Your Family are not alone. May God Bless All of You!

Comment #134 - Posted by: Brian Scott Bates at October 17, 2012 8:49 PM

3 rounds
110# thrusters
jumping muscle ups

Comment #135 - Posted by: JT m/39/5'10"/175 at October 17, 2012 10:01 PM

as rxd @ HCHS

3 rnds + 3 mu

Comment #136 - Posted by: ferb44 170# at October 18, 2012 5:50 AM

Gone but not forgotten Brother! Thank you and God bless everyone left behind!

Semper Fidelis!

Comment #137 - Posted by: Jason USMC at October 18, 2012 6:23 AM

bar MU
145# thrusters

4 rds + 4MU

We will remember Tom

Comment #138 - Posted by: Nathan/m/165#/1979-since2008 at October 18, 2012 10:49 AM

7 Pull ups
7 Ring Dips
135# Thrusters
11 TTB

3 + 3 Thrusters

Comment #139 - Posted by: Paul Daniel at October 18, 2012 11:25 AM

115lb thruster
3 rds

Comment #140 - Posted by: ecp2 at October 18, 2012 4:25 PM

AMRAP in 8 Minutes of:
7 Knees to Elbows
11 Thrusters

Frankie 6 + 6 (35)
Mr. Murley 5 + 7 + 9 (20#)
Joyce 6 + 7 (15)
Mrs. Carey 6 + 7 + 6 (35)
Mr. Carey 6 + 7 (20#)
Wendy 3 + 7 (35)
Crystal 10 + 6 (12#)
Ricky 5 + 7 + 6 (35)
Jason 6 + 7 + 5 (65)
Jack 6 + 6 (75)
Kyle 4 + 7 (35)

Comment #141 - Posted by: BFCC at October 18, 2012 8:02 PM

No energy level today...

2 rounds

115 scaled thrusters

Not my best effort

Comment #142 - Posted by: Gravy at October 19, 2012 6:31 AM

7 Pull Up to chest
11 Thrusters 135#
14 Toes to Bar
3 Rounds

Comment #143 - Posted by: Steve at October 19, 2012 8:14 AM

Scaled back to #115 thruster and they still slowed me down. MUs and T2B not too bad.
5 rounds. Could have put in 5 more MUs but when i looked the rings, and then at the clock, I just collapsed.

Comment #144 - Posted by: T at October 19, 2012 3:49 PM

6 rounds
used 12kg dumbbells for thrusters
Done on balcony gym

Comment #145 - Posted by: Mik at October 20, 2012 2:20 AM

M/36/5'11"/195

25 minutes:
7 pull ups
7 dips
11 95 lb. Thrusters
14 toes to bar

4 rounds + 7 dips

HS Rows 90x14, 180x11, 270x7

Comment #146 - Posted by: Rob S at October 21, 2012 1:46 PM

4 rounds

Comment #147 - Posted by: RAD at October 21, 2012 5:42 PM

2 Rounds with Bar Muscle-Ups which were a real struggle for me for some reason.

Comment #148 - Posted by: Edwin 29/M/68"/170 at October 22, 2012 7:02 AM

m/42/160

4 rnds as rx'd

Comment #149 - Posted by: Seth H. at October 23, 2012 10:51 AM

3 rounds and 4 thrusters
Muscle Ups subbed with CTB pull-ups and hand-release push-ups

Comment #150 - Posted by: Sherwood M/24/5'11"/210 at October 23, 2012 5:19 PM

m/38/5'9/170
CFWU-2. Superman. Row 500m.
3 rounds + MU & 5 thrusters.
Bad attitude w/thrusters. Tweaked back a little early on so that didn't help. Only 2's on thrusters w/pause at shoulders each time. Need to get to next rep instead of pausing. MU pretty broken after 1st round of 5+2. Mostly 2's.

Comment #151 - Posted by: jrm at October 23, 2012 6:28 PM

3 sets + 7 dips

Comment #152 - Posted by: nsb at October 31, 2012 7:38 PM

3 sets + 7 dips

Comment #153 - Posted by: nsb at October 31, 2012 7:38 PM

4 rounds. used 60lb dumbells for thrusters

Comment #154 - Posted by: MikeD at November 2, 2012 5:00 AM

52/m/186

With all due respect to Lt. Tom Martin.

Scaled thrusters to #135, rx'd remaining. 3 rds +7.

Comment #155 - Posted by: denob at November 3, 2012 10:54 AM

RIP

very scaled

7 strict neutral grip pullup
7 dips
11 135# thruster
14 t2b

4 rounds + 1 pullup

m/41/5'8/240

Comment #156 - Posted by: phat boi at November 5, 2012 9:47 AM

4R + 2 MU (scaled) bar MU swinging forward from floor, 50k (70%) thrusters.

Comment #157 - Posted by: zenoperegrinus at April 3, 2013 12:40 AM

CFWUx2 (sub 1 MU for Pus & dips)
3 rds + 7 MU + 1 thruster

Comment #158 - Posted by: Doug at June 30, 2013 3:39 PM

115# Thruster
5rds in 24:10

Try 135# next time

Comment #159 - Posted by: sr at October 17, 2013 8:02 AM
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