April 11, 2013

Thursday 130411

For time:
95 pound Thruster, 45 reps
45 Pull-ups

Post time to comments.

BrianSullivan_MUstruggle_416.jpg

Enlarge image

Judy McElroy.


"Dieter's Room" by Emily Beers, CrossFit Journal article [pdf]

Posted by Pukie at April 11, 2013 5:00 PM
Comments

so whats happened to constantly varied? functional movements... it seems all we do these days is damn thrusters and pullups... not exactly an exciting combination and definitely not varied.

Comment #1 - Posted by: MattH at April 10, 2013 5:10 PM

10 to 1 says we all end up proving that 21-15-9 is the best attack for a 45 rep couplet.

Comment #2 - Posted by: cort at April 10, 2013 5:14 PM

Lets see how many of us do this in under 4 mins

Comment #3 - Posted by: Carlos Alfonso at April 10, 2013 5:16 PM

More Thrusters and Pull-ups? Sigh.

Comment #4 - Posted by: Phil at April 10, 2013 5:20 PM

When it says pull ups how do I know if they are strict or if kipping is allowed?

Comment #5 - Posted by: Adam Lorette at April 10, 2013 5:21 PM

Unbroken? Who's with me?!

Comment #6 - Posted by: Wes - M/21/6'0"/178 at April 10, 2013 5:22 PM

Well ,we will be good at pull-ups and thrusters

Comment #7 - Posted by: BT at April 10, 2013 5:24 PM

Looking forward to this. Love pull-ups and I need lots of work on thrusters

Comment #8 - Posted by: Pond at April 10, 2013 5:26 PM

Wow. I can't believe how much bitching has been going on. This workouts are provided completely free and no one is obligated to follow them, yet you still complain. amazing.

I personally can't WAIT to give this one a go!! It's gonna be awesome! I definitely can't do enough thrusters or pull ups. There is always room for improvement.

Comment #9 - Posted by: El Jacob at April 10, 2013 5:27 PM

Looks like me doing a mu. If you look back on the last couple weeks the wods seem pretty varied. I like the free programming and continue to see significant gains even after a year of crossfitting. Will be interesting to see if I do this faster than Fran.

Comment #10 - Posted by: hollyhog at April 10, 2013 5:28 PM

This is going to be terrible.

Comment #11 - Posted by: G at April 10, 2013 5:31 PM

Ha, tomorrows WOD:

For time:
45 Pull-ups
95 pound Thruster, 45 reps

Comment #12 - Posted by: Keen-NZ at April 10, 2013 5:32 PM

I agree with Jacob! Why you complaining about the workouts?? Make your own.

Comment #13 - Posted by: Bk at April 10, 2013 5:34 PM

An instant of pony-tail glory (that thing was on its way to the roof).

Comment #14 - Posted by: Prolix at April 10, 2013 5:37 PM

Doesn't matter what dress you put on her, the bitch is still Fran!

Comment #15 - Posted by: Chad81 at April 10, 2013 5:40 PM

What is with the photo? Looks like a shoulder injury in stop-time. Please do it right or not at all before you need surgery to repair something. Encouraging people to do things improperly is such a disservice.

Comment #16 - Posted by: A-B at April 10, 2013 5:48 PM

This was my guess for 13.5 so I did it on the Tuesday before as a 7:00 amrap with 100# and chest to bar. Only managed 82 reps. Thought I would tape it, and glad I did because I know see how inefficient my thrusters are. Pressing too early and too much calves. Disregard my phone getting bumped at the 1:20 mark. http://vimeo.com/63201413

Comment #17 - Posted by: Trueson m40/5'9"/169 at April 10, 2013 5:53 PM

I always love the crazy way mainsite and crew throw us all a screwball. Bring it!!!!

Comment #18 - Posted by: Dan in Coatesville PA at April 10, 2013 5:55 PM

more thrusters and pull ups? We have done pull ups and thrusters as a combo in the past 3 opens. Not much is changing

ps thats shocking form for a muscle up.

Comment #19 - Posted by: Ant at April 10, 2013 6:04 PM

Thankful for CFHQ

Comment #20 - Posted by: Mike Andridge at April 10, 2013 6:11 PM

Is there a female weight for this? It would be great if it could be included again so us girls can get a good gauge of where we should be at strength-wise. Thankyou

Comment #21 - Posted by: Michaela at April 10, 2013 6:31 PM

I'm a newbie but isn't this basically Fran?

Comment #22 - Posted by: Brittany at April 10, 2013 6:44 PM

how would I scale this? find a weight that makes me fail on the 45th rep? or go heavier and take breaks?

Comment #23 - Posted by: Jon M at April 10, 2013 6:49 PM

So. Much. Bitching. Get over it. It's free programming and if you're pushing yourself, it's gonna suck. Want constantly varied? Bust out a hopper with exercises and another one with reps/ AMRAP/ RFT, etc. And start doing your own programming.

Be grateful.

Comment #24 - Posted by: Mikey at April 10, 2013 6:52 PM

I'm so excited! Seriously, performing 13.5 I was so disappointed. Looking forward to doing better

**To comment 21, Michaela. Girls rx should be 65lbs

Comment #25 - Posted by: Serena at April 10, 2013 6:52 PM

I know that CrossFitters usually specialize in a certain sport and also take part in tho WOD and I have a question for you guys and gals about doing more than the WOD. I am about 4 months into CrossFit and have been working the WODs pretty hard; what is some other physical activities you regularly take part in on a day to day basis? I appreciate any advice.

Comment #26 - Posted by: Mark D at April 10, 2013 7:03 PM

Is it only as Rx'd if you complete ALL thrusters before transitioning to Pull-ups, or is it still considered as Rx'd if you break this up into any combo you want as long as the end result of Repetitions are complete at the end with the Rx'd weight? Thank you.

Comment #27 - Posted by: Robert Furloni at April 10, 2013 7:06 PM

To comment # 1
Stop Bitching

Comment #28 - Posted by: Mark at April 10, 2013 7:07 PM

#26... Anything and everything. One of the principles with CrossFit is varied functional activity, so try to mix it up. Run, swim, bike, row, etc are all good staple secondary WODs, but remember to also vary the intervals. IE running 5k is great, but very different from doing 8 400s. You need both.

#27... For this WOD you need to complete all 45 before going on. Other WODs may have a different Rx... IE a traditional Fran, 13.6 or other.

Comment #29 - Posted by: Trueson m40/5'9"/169 at April 10, 2013 7:16 PM

#26... Anything and everything. One of the principles with CrossFit is varied functional activity, so try to mix it up. Run, swim, bike, row, etc are all good staple secondary WODs, but remember to also vary the intervals. IE running 5k is great, but very different from doing 8 400s. You need both.

#27... For this WOD you need to complete all 45 before going on. Other WODs may have a different Rx... IE a traditional Fran, 13.6 or other.

Comment #30 - Posted by: Trueson m40/5'9"/169 at April 10, 2013 7:16 PM

Would Glen complaint.....or.smile and give it his all..just putting.it out there

Comment #31 - Posted by: peter at April 10, 2013 7:27 PM

Great article about the Oly club in White Rock, BC.

Keeps those coming!

Comment #32 - Posted by: Paul W at April 10, 2013 7:32 PM

inspiring article!

Comment #33 - Posted by: RBT at April 10, 2013 7:34 PM

M/29/160#

6:56 as rx'd (no pullups til 45th thruster was complete)

Comment #34 - Posted by: Sammy W at April 10, 2013 7:48 PM

Thank you for the workout!

Comment #35 - Posted by: Nigel Mansell at April 10, 2013 8:35 PM

I think it'd be a good idea to start charging a membership to get access to the main site's workouts. It would be a win/win. First of all, it'd generate a lot more revenue for the CrossFit company and second it'd force the people who don't like the workouts to come up with their own if they don't want to pay memberships. Also, it'd cut down on how many people would come here to complain and not put their all into it. I know we "say" we want to have a really diverse community here, but I think really what we want is to have more people who like the same things we do. Makes perfect sense to me.

Comment #36 - Posted by: Brhino at April 10, 2013 8:56 PM

Thank you CFHQ! Can't wait to attack.

Comment #37 - Posted by: Ben J at April 10, 2013 9:03 PM

M/29/65kg

Keeping with the Open theme scaled up to:

45 Thrusters 100lbs
45 Chest-to-bar Pull Ups

14:25

I don't always rest, but when I do it's minutes at a time... :D

Comment #38 - Posted by: Keen-NZ at April 10, 2013 9:17 PM

I did two rounds of 50 thrusters 100# and 50 Chest to bar Pull ups two days ago..... It was really hard

Comment #39 - Posted by: Carlos at April 10, 2013 9:17 PM

CFHQ loving the programming lately! Awsome open, keep it up.. And to all you people moaning about it, harden up or choose another sport

Comment #40 - Posted by: Brad P at April 10, 2013 9:23 PM

#1 & other complainers....Noise Check.

Everyone else, get some!

Comment #41 - Posted by: VoiceOfReason at April 10, 2013 9:48 PM

As i look through the comments i realize a lot of bickering going on over non sense.

45 100lb Thrusters
45 Ring Pull-Ups

7:47

Daine at 4:47 the previous day

This workout was a challenge because of sore muscles :)

Comment #42 - Posted by: US Sailor Ramirez at April 10, 2013 10:00 PM

The dynamics of this workout are completely different from the open or Fran!

I 2nd some other posters and appreciate the free programming provided by this site. I follow it religiously and love it!

We're all in to improve fitness, why wouldn't you want to repeat 2 movements that combine to give one, if not, THE best overall workout you can do?!

Must be scared ;)

Comment #43 - Posted by: Lee Barker at April 10, 2013 10:19 PM

Mainsite WODs should become 'pay per view'.. Stop whining, quit the desktop and enjoy training while its free people..

Comment #44 - Posted by: Abi at April 10, 2013 10:44 PM

Comment #25 - Posted by: Mark D at April 10, 2013 7:03 PM

In addition to the CrossFit WODs, I run, lift, train in the Modern Army Combatives Program, and occasionally play soccer.

Comment #45 - Posted by: Jason Duby at April 10, 2013 10:49 PM

3:56 as rx'd. Tons of work to do to get into shape.

Comment #46 - Posted by: Chris at April 11, 2013 12:23 AM

Me: How should we do this?
Fran: Any way you like.
Me: OK.

Comment #47 - Posted by: S-H at April 11, 2013 1:34 AM

6:05

Comment #48 - Posted by: ART/M/44/5'5"/150 at April 11, 2013 2:36 AM

I've been changing mine up here lately, not because of thrusters, seems to me 80% of the workouts have been a variation of a dead lift. Not complaining though. I'm all in on this one. I need to get back at 13.5 anyway. May try three rounds of this.

Comment #49 - Posted by: Kelly at April 11, 2013 2:38 AM

M/47/180

5:13

Comment #50 - Posted by: Cosmo at April 11, 2013 2:44 AM

Hey I´m a real newbie doing crossfit but I go full steam into this I probably need f-in 20 minutes for this lol but I´m not gonna complain and my time will be posted but it probably won´t be like you guys 6:05....holy hahahaha my pullups need loads of work :)
practice practice practice

Comment #51 - Posted by: Daniel Kerr at April 11, 2013 2:46 AM

If the only two exercises you ever did were thrusters and pull-ups, you would end up in pretty phenomenal shape . crossfit has changed my life, and it hasnt cost me a penny. So to HQ i say thank you for all of the thrusters and pull-ups.

Comment #52 - Posted by: mack at April 11, 2013 2:51 AM

You need to maybe try golf. Crossfit clearly whips your ass!

Comment #53 - Posted by: Don A at April 11, 2013 3:10 AM

8.51min - Rxd

Only got gym rings so hand to try and kip(swing) them out! :) shoulders burning from sweet Diane yesterday!!

Comment #54 - Posted by: Kris Hamilton at April 11, 2013 3:23 AM

m/44/5'6"/140

30# dumbells
6:06

Comment #55 - Posted by: duane at April 11, 2013 3:53 AM

12:53 @ 30 reps each

First time doing unassisted pull-ups in a WOD, so I scaled reps instead of weight. Glad I went for it!

Comment #56 - Posted by: Joe Northside m/34/70"/210 at April 11, 2013 4:29 AM

I'm pumped about this. Not sure what all the bitchin is about. Doing it after work today.

Comment #57 - Posted by: Kayvin at April 11, 2013 5:18 AM

Awesome article on Dieter's room. Well done Emily Beers. Lots of comments yesterday about Mikko's Spartan training conditions. Dieter's place has the same feel to me. Innov8's and tights don't make the athlete. Sorry for the rant I get tired of my 8th grade students talking about their $150 dollar basketball shoes and other gear. Have a great day all!

Comment #58 - Posted by: Zak at April 11, 2013 5:22 AM

9:16 m/26/6/220

Comment #59 - Posted by: dieterb at April 11, 2013 5:36 AM

To comment #18 concerning "shocking form". I think the point of the mainsite photo is to celebrate Judy's effort rather than exhibit her "form". I applaud her struggle. Seconding comment #50, the thruster/pull up couplet is foundational to crossfit (and functional health and fitness in general). It's what it's all about. Thank you HQ.

Comment #60 - Posted by: Keith Fleming at April 11, 2013 5:39 AM

Why bitch? You can always try a DVD workout if you if this isn't varied enough for you! :)

Comment #61 - Posted by: Scott at April 11, 2013 5:58 AM

F/42/5'6"/140

65#

R knee pain on the 3rd thruster, so did PP for the rest; kipping pull-ups

9:09

Comment #62 - Posted by: mom to five at April 11, 2013 5:59 AM

8:06 with 100# thrusters

Comment #63 - Posted by: Damon S. M/22/190/5'11" at April 11, 2013 6:16 AM

13:55

Comment #64 - Posted by: Mikey at April 11, 2013 6:20 AM

m/27y/84kg/181cm - 8:45

Comment #65 - Posted by: Vincent13 at April 11, 2013 6:26 AM

As rx, w/ ring pull-ups
10:44

Amen to #55/Keith on both points. Assume Judy didn't get that mu, but she's putting it out there, and will get it soon.

Comment #66 - Posted by: Jim R. M/50/5'8"/160 at April 11, 2013 6:27 AM

m/32/5'10/82kg

rx'd 45kg (99lb)

5:51

Thrusters - 25-10-10
Pull ups - 15-10-10-5-5

Really tired on the pull ups from a pull up/burpee WOD on Tuesday and Diane yesterday. Could probably have hit 30 and 15 on the thrusters but didn't want to blow out before the pull ups.

Comment #67 - Posted by: Roly at April 11, 2013 6:33 AM

Dieter's Room;
its too bad his story has been reduced to this poorly written, cliche ridden article. I cringed when I read "...every rusty plate has a story." Dieter deserves better than this.

Comment #68 - Posted by: EB at April 11, 2013 6:47 AM

we are in the process of affiliating so i recently have been trying my hand at programming. i wrote 6 months worth of wods as the open was starting and we decided to start my programming after the open. not knowing what any of the open wods would be, i programmed EMOM for 20 min 5 thrusters 95/65 and 5 pullups and we did it 2 days ago. looks like i am on the right track!

Comment #69 - Posted by: kelley at April 11, 2013 6:54 AM

11:49

21-10-9-5 on Thrusters

Pullups are bad. I practice everyday, but only can do about 3 sets of 4 or 5.

Substituted Inverted row

15-11-9-10

2 weeks in and I am getting better. Gonna take some time

Comment #70 - Posted by: nate88 at April 11, 2013 6:55 AM

M/32/200/72

Rx'd

7:10

Comment #71 - Posted by: SeanP at April 11, 2013 7:00 AM

M/23/5'11"/185.4

5:26.4 RX'd

didn't feel as bad as I was expecting. def could've gone unbroken on this. pretty pissed I didn't just force it.

Comment #72 - Posted by: Miles Forks at April 11, 2013 7:05 AM

45 95# push presses
45 ring pull ups
7:22
Didn't do thrusters, since I'm saving my legs for an uphill 10k on Saturday

Comment #73 - Posted by: M/36/177/5'11" at April 11, 2013 7:10 AM

9.22 rx'd
I assumed we could break it up anyway we wanted. I did strict pull ups because I have can't do kipping.

Comment #74 - Posted by: jake at April 11, 2013 7:15 AM

13:02

Comment #75 - Posted by: BW at April 11, 2013 7:42 AM

Somebody call a whambulance. Maybe we could order some french cries for some of you. It's a free site and a great resource. Don't like the workout, make up your own.

Comment #76 - Posted by: Bonersauce at April 11, 2013 7:58 AM

9:49

Comment #77 - Posted by: Mike Vinson/M/45/5'8/212 at April 11, 2013 8:00 AM

6:35

Scaled to 90lbs.

Dieter!

Comment #78 - Posted by: james.patrick [M/51/66"/135] at April 11, 2013 8:00 AM

Has anybody else noticed an increase in complaining lately? "pull ups and thrusters again, boring", "I can't do this can you help me with a sub, why don't you make a WOD we all can do", "where did the movies go", "waaaaaaa".

If you don't like this site there is a thing called Google, type in crossfit WOD and pick another one. Or go to a gym and do hundreds of seated hamstring and preacher curls, pound a red bull, flex in front of the mirror and remind yourself how awesome you are.

If you whine, you don't crossfit. Bring on the WOD baby!

Comment #79 - Posted by: John at April 11, 2013 8:10 AM

I would love to hear an open discussion between Dieter and Burgener.... wow... what a wealth of experience and knowledge... that would be a great podcast to listen to/ watch.
Genuine caring and interest in others and a love/ passion for both the sport and spreading what the sport and exercise and fitness can do for people. Great stuff.

Comment #80 - Posted by: Anton at April 11, 2013 8:16 AM

M/21/6'1"/213

5:20 rx'd

thrusters need a ton of work and need to get in much better shape.

Comment #81 - Posted by: John D. at April 11, 2013 8:33 AM

Fine I will make my own workout with black and hookers!!!! Wait no I won't. I love this site. As a boxer I do my own workout first and then do the WOD at the end. On your Rest Days I usually stand around the gym looking like an ass not knowing what to do.....damn TV stealing my creativity.

But jokes aside, other then Google this is my most visited site. Thanks!

Steve

Comment #82 - Posted by: Steve at April 11, 2013 8:39 AM

So all feedback is bitching or only if you disagree with it? If something is free you can not comment on it. If you comment or criticize then you can automatically assume the person doesn't appreciate anything. I'm learning a lot today ;>).

Comment #83 - Posted by: MBorders at April 11, 2013 8:50 AM

Just do the fn WOD! Already beat if you complain!

Comment #84 - Posted by: Bill at April 11, 2013 8:56 AM

There are LOTS of great sites with free programming, including CrossFit football and CrossFit endurance. If you don't like the WOD here then mix it up with the WOD from those sites.

Comment #85 - Posted by: G at April 11, 2013 9:08 AM

Rx 10:10
M/29/160/5'9
Cambridge wi

Comment #86 - Posted by: M Clems at April 11, 2013 9:12 AM

M/41/5'11"/207

Thrusters #30kg.
Beginner pullups.

45 reps in 3:48
90 reps in 10:10

Comment #87 - Posted by: Jose-Luis Morales at April 11, 2013 9:21 AM

Don't matter how you dress her, it's still fran

Rx'd 2:57 (fran pr-2:32)

Went 30 and 15 on thursters, 3x15 on the pullups. Those hspu from yesterday kicked in real quick!

Comment #88 - Posted by: Wes - M/21/6'0"/178 at April 11, 2013 9:22 AM

CFWU X2

For time:
75 pound Thruster, 35 reps
35 Pull-ups

17:54

Comment #89 - Posted by: rbst m 37 5'10, 187 at April 11, 2013 9:31 AM

The 90 rep Modality will affect you dependant on your approach; in addition to how you address your 90 reps in this WOD your pull-ups will also play a factor… strict, kipping, butterfly (with or without chest-to-bar) defining points of performance and keeping your intensity levels HIGH. However you approach this and or any workout/sport keep your intensity HIGH and it will pay you back in your endeavors and performance!
Thank you for the free open source CFHQ and all the contributors of our community

Thruster/Pull-up
21-15-9
45
10-10-10-10-5
5-5-5-5-5-5-5-5-5

Comment #90 - Posted by: Shawn L at April 11, 2013 9:40 AM

Modified, because of knees, to:

For time:
95 pound Push press, 45 reps
45 Pull-ups

6:53

Comment #91 - Posted by: Kevin C. (M/54/5'11"/175) at April 11, 2013 9:52 AM

#82 Shawn... GREAT COMMENT!

Comment #92 - Posted by: Trueson M/40/5'8"/165 at April 11, 2013 9:59 AM

So as a newbie I am 35 year old male/187 cm tall/ 87 kg I managed a time of 11:37.

Comment #93 - Posted by: Daniel Kerr at April 11, 2013 10:15 AM

Man I suck @ these. So as far as workout feedback if this version took longer is there something to concentrate on? Or do I just need to work harder? After the first 10 reps everything done in groups of 5. Help?

Comment #94 - Posted by: Bruce at April 11, 2013 10:18 AM

29/m/5'11"/220
6:03

Comment #95 - Posted by: Nickosaurus at April 11, 2013 10:19 AM

I subbed thrusters for 5 pound dumbbell curls on a half bosu ball and subbed pull-ups for overhead tricep extensions with a 25 pound dumbbell. I'm definitely feeling it in my core.

Comment #96 - Posted by: Rick strongo at April 11, 2013 10:20 AM

m/37/190 9:20 as RX'd...

Comment #97 - Posted by: Antoinne at April 11, 2013 10:21 AM

@ Mark D
Swimming and surfing. Being in the water is a different dynamic.

Comment #98 - Posted by: Makai at April 11, 2013 10:27 AM

m/22/5'9"/165

6:28 Rx'd
I need to push harder. Have been babying myself instead of pushing through the pain until failure.

Comment #99 - Posted by: Miles at April 11, 2013 11:01 AM

rx'd - 4:26

thrusters broken 25/10/10 (2:21)
pullups broken 29/11/5 (4:26)

fran pr - 3:22

Comment #100 - Posted by: GleichSTL m/35/183/5'10" at April 11, 2013 11:07 AM

M/34/5'8"/185
0907 as RXed

Comment #101 - Posted by: Mafioso at April 11, 2013 11:12 AM

Comment #57: Are you going to be applauding her struggle over her form when the ligaments in her shoulder snap? All this talk of struggle struggle struggle is killing me. That's why so many injuries happen in this sport. That picture above isn't smart, hard training. It's a recipe for disaster, especially when you put those demands on someone new.

Comment #102 - Posted by: CF Coach at April 11, 2013 11:20 AM

@ comment 34.
I can see the logic in both of your points but it would also stop broke college kids like myself from getting quality workouts for free. Just something to think about. To address the whiners on this thread, if you dont like what you see here look elsewhere.

Comment #103 - Posted by: Matthew Thomas at April 11, 2013 11:29 AM

6:48 as rx'd

Comment #104 - Posted by: MAGNUS M/27/5'8/160 at April 11, 2013 11:54 AM

Judy!
Great effort, love it!

Dieter: Wow, forty plus years of mentoring and influencing young people. A great example. Hats off to you sir!

Comment #105 - Posted by: goathead at April 11, 2013 11:56 AM

5:28

Comment #106 - Posted by: Nicholas (M/28/5'10"/175) at April 11, 2013 11:57 AM

M/27/73kg/1.75m
10:24.51

Comment #107 - Posted by: nego at April 11, 2013 12:03 PM

M/32/170#/69"

45 then 45

8:02.88

Comment #108 - Posted by: Ryan at April 11, 2013 12:10 PM

Newbie

10:03 45#, body rows

Comment #109 - Posted by: Brittany at April 11, 2013 12:16 PM

thrusters with 45# DBs

9:12

Comment #110 - Posted by: DLong (M/37/5'10"/185) at April 11, 2013 12:17 PM

My thing is that the workouts are a systematic program that is effective. I find it easier to follow it than consider what I could do differently or plan my own workouts because history has shown that I suck at it. The results cross fitters achieve are a matter of record. I can feel however I want about that but the results are undeniable. I have enough on my plate so I am just doing it. I cannot believe the increase in strenght and speed following the last couple months of DL and sprints-I can spin a 220 yd(200M) on my treadmill at 11.8MPH where a few months ago I was scared to attempt 10MPH. I am old and lame and admit that, but the percentage improvement has been gratifying. It is pretty rare to get expert advice for free. Rejoice in it and follow it-its not that complicated. As Crash Davis famously told "Nuke" LaLoosh-"Dont think, Meat, it can only hurt the ballclub." I am just throwing the pitches Crash calls to the best of my ability-the results are coming. I am at peace with that.

Comment #111 - Posted by: John at April 11, 2013 12:24 PM

M/24/5'10"/205

As rx'd- 10:28.5

Comment #112 - Posted by: Joey B at April 11, 2013 12:30 PM

Everyone is just standing around watching that guy hurt himself in the picture. You think they would do that if he was doing a dead lift with terrible form?

Comment #113 - Posted by: Allison at April 11, 2013 12:41 PM

14:00 with alot of breaks m/28/227/5'8"

Comment #114 - Posted by: Isaac at April 11, 2013 12:43 PM

needed a swim, haven't had one in a while, and wanted to see how post-surgical right elbow would do in the pool with freestyle motion: just fine

4 x (40 yard swim, 10 pool-edge muscle-ups), not for time.

Comment #115 - Posted by: matt h at April 11, 2013 12:47 PM

For real! I don't understand how coaches let people do this for muscle ups. It's a shoulder injury waiting to happen. Would a coach let some sit there and bounce and flop around like a fish out of water to lock out a deadlift? Some things in Crossfit blow my mind.

Comment #116 - Posted by: Rob at April 11, 2013 12:51 PM

First WOD first week of training for crossfit:

Lame time of 13:06
Gotta improve on the pull ups big time!!

Comment #117 - Posted by: Adam at April 11, 2013 12:52 PM

9:25 for 45 each of 45# barbell Thrusters + Pull-ups aided by bands

This is fun!

Comment #118 - Posted by: NewbBelle at April 11, 2013 12:56 PM

m/21/200/5'11"

7:55 as Rx'd

Comment #119 - Posted by: cgregg at April 11, 2013 1:02 PM

as rx'd 5:59

Comment #120 - Posted by: Bells at April 11, 2013 1:06 PM

7:45 as Rx'd

Comment #121 - Posted by: CRF M/29/6'0/219 at April 11, 2013 1:20 PM

13:01 rx'd not impressive, but I finished it when I knew even muscle activation would plague me.

Broke too much in both exercises, figuring out kipping[not perfected yet] helped with the PU's though the ceiling is a bit close at the apex

Comment #122 - Posted by: Greg W./22/6'4"/190 at April 11, 2013 1:26 PM

m/43/5'8"/180

as Rx'd 9:08

My latest Fran time is 10:00, I'll have to see how this translates in a couple of weeks.

@111 NewbBelle it is fun isn't it!

Comment #123 - Posted by: Mike Andridge at April 11, 2013 1:32 PM

Thanks for the info everyone. #96, I started training in the water in my aerobics conditioning class I am taking in college and that stuff has been whipping my ass!

Comment #124 - Posted by: Mark D at April 11, 2013 1:45 PM

9607 = 4:38
9808 = 7:17

Comment #125 - Posted by: scfd1_9607 at April 11, 2013 1:56 PM

two hockey players starting off season workouts coming in with times: 9:55 and 13:45... our heads are up and we will get better... pride shaken slightly haha

Comment #126 - Posted by: CrossinItUp at April 11, 2013 1:58 PM

M/32/5'10"/186

13:22

Comment #127 - Posted by: Brian p at April 11, 2013 1:59 PM

As far as that muscle up goes, was it his first? I know my first was just as ugly as that and I had to fight and flop like a fish to get it. Now they are clean and this only happens to me when I'm smoked.

Comment #128 - Posted by: angie at April 11, 2013 2:01 PM

Oh my bad... thats a her. Sorry Judy=(

Comment #129 - Posted by: angie at April 11, 2013 2:02 PM

7:15
scaled 65#
Assisted pull-ups

F/26/130

Grateful for the free WODs, advice, videos, blog and forums. I cannot afford a crossfit gym, but can still do most of the workouts! Crossfit has changed my body and my fitness! Thank you thank you!!

Comment #130 - Posted by: Michelle at April 11, 2013 2:08 PM

Rx: 8:28
M / 39 / 182

Comment #131 - Posted by: Bob D at April 11, 2013 2:26 PM

9:47

Comment #132 - Posted by: Agustin Depasquali at April 11, 2013 2:45 PM

m/24/5'5"/157
8:58. did I mention i suck at thrusters?

Comment #133 - Posted by: Nick at April 11, 2013 2:46 PM

M/36/5'4"/143lbs
As RX'd
4:32

Comment #134 - Posted by: Matt Burritt at April 11, 2013 3:04 PM

I just did handstand push-ups for the first time ever yesterday. I know it doesn't have anything to do with this workout but I just have to express how awesome it is to see myself getting better each and everyday. I love Crossfit....put in the work and you see the results!!!

Comment #135 - Posted by: Brandon at April 11, 2013 3:07 PM

11:50
50 lb thruster

Then did Laredo since so nice out!
6 rds
24 squats
24 ushups
24 lunges
Run 400 Mtr

23:07

Comment #136 - Posted by: Energizer Bunny at April 11, 2013 3:09 PM

45 95lb Overhead Squats
45 Pul Ups
6:23

Row 1 mile
6:26

nice eb!

M/52/193lb

Comment #137 - Posted by: Mazz at April 11, 2013 3:33 PM

5:55

Comment #138 - Posted by: mlt at April 11, 2013 3:35 PM

8:06 as rx'd...thrusters took almost 6 mins and need a lot of work. Thanks HQ for another great WOD!

Comment #139 - Posted by: Rowan M/48/5'5"/154 at April 11, 2013 3:39 PM

4:26
M/55/6’/210
I like free, Thank you Crossfit HQ

Comment #140 - Posted by: Pete In Sun City at April 11, 2013 3:41 PM

Male / 49 / 187
New to Crossfit
65lb Thrusters 45 reps
Then 45 Pullups with feet tapping floor to help me up..
did negative reps coming down to add resistance.
Awesome workout...

Comment #141 - Posted by: Jim at April 11, 2013 3:44 PM

subbed band assisted pullups

9 minutes (probably more like 8 after deducting child distractions)

Comment #142 - Posted by: ScooteR at April 11, 2013 3:54 PM

@ #126, I can't afford a CF gym either, so I hope the main site workouts stay open to the public. I got my Level 1 Cert in '08 and definitely use what I'd learned.

Comment #143 - Posted by: NewbBelle at April 11, 2013 4:01 PM

4:06

Comment #144 - Posted by: Jeff at April 11, 2013 4:05 PM

Praus

12 min 18 sec

Comment #145 - Posted by: Praus at April 11, 2013 4:07 PM

My friends and I love the programming so thank you HQ.

M/22/6'7"/245
7:22

M/20/5'9"/160
11:28


All RX'd

Comment #146 - Posted by: M&D at April 11, 2013 4:32 PM

6:07 @ 65lb

Comment #147 - Posted by: abh f/27/5'5/130 at April 11, 2013 4:50 PM

I still hate Fran! 5:31 Rx'd.

Comment #148 - Posted by: CFR JJ at April 11, 2013 4:51 PM

M/37/195/6.1
Thrusters 10, then 5 at the time
Pull-ups hard: 5 kipping , then 3, 2 and then the last 30 one by one until done. Never give up.
11.35

Comment #149 - Posted by: Cris at April 11, 2013 5:00 PM

3rd week of C-Fit
21.30 with 65# - awesome wod, love this!!

Comment #150 - Posted by: jw at April 11, 2013 5:00 PM

M/23/5'11"/176

Also 3rd week of Crossfit.

Subbed 85lb thrusters, sets of 15,10, then 5 rest of the way. Pullups were sloppy, started with 10 and 10 then dropped to 3 or 4 each time.

12:20

Did 50 pushups after that and then a 400m sprint.

Comment #151 - Posted by: VI at April 11, 2013 5:07 PM

Rx'd

For time:
96 pound(43.5kg) Thruster, 45 reps
45 Pull-ups

11:32

Comment #152 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 11, 2013 5:30 PM

M58/185/5'9"

9:40 RX, but broken sets.

Comment #153 - Posted by: m robert weiss at April 11, 2013 5:35 PM

Rx'd
4:34
fran PR 3:35

Little bit out of shape but getting it back

Comment #154 - Posted by: Tye Webb at April 11, 2013 5:50 PM

M/36/6'2"/220
8:01 Rxed

Comment #155 - Posted by: Erick at April 11, 2013 5:51 PM

For all those commenting on Judy's form. She placed 197th in the world in the open for women. I think she's doing pretty good. Quite possibly the shot even came from the open competition. In any competitive sport there is the chance of injury.

Comment #156 - Posted by: Fredrick at April 11, 2013 6:02 PM

Broken sets
Thrusters 20,10,15
Pullups 20, 10, 5, 5, 5

Otherwise as Rx'd
6:59

Comment #157 - Posted by: Firefit at April 11, 2013 6:07 PM

For all those commenting on Judy's form, she placed 197th in the world for women in the open. Pretty impressive. I don't think she did that with poor muscle up form. Probably a shot while pushing it to the max in a workout, possibly even the open. Keep it positive.

Comment #158 - Posted by: Fredrick at April 11, 2013 6:08 PM

M/185#/27/5'11"
4:23 rx

Comment #159 - Posted by: marc at April 11, 2013 6:11 PM

As rx'd 3:52. Definitely harder than 21-15-9 Fran!

Comment #160 - Posted by: Kurt M/39/185 at April 11, 2013 6:14 PM

8:40

Comment #161 - Posted by: Pacers at April 11, 2013 6:24 PM

M/33/145/5'9"

12:21 as Rx'd

No pull ups till the Thrusters were done.

Yall are strait beasts! 6:05, 5:20, 4:23, 3:52! Awesome times!

Comment #162 - Posted by: Nate at April 11, 2013 6:38 PM

6:16 as rxd

Comment #163 - Posted by: md at April 11, 2013 6:38 PM

9:40 Rx'd

Comment #164 - Posted by: JB Ohio M 37 5'8" 172 at April 11, 2013 6:45 PM

12:56. Need more practice at thrusters. Thank you for the free workouts. Addicted to crossfit.

Comment #165 - Posted by: Stoups at April 11, 2013 7:00 PM

I have done CF on & off a few times now & am back for another go at it. I usually don't comment on the WODS but at 52 & not overly CF fit I find the WODs very challenging but I do them & appreciate that they are provided free for us. I vary my WODs between main site & a few other affiliate sites. If some hate the workouts so much that they just wanna complain & guts ache about them then all I can say is why do them??? Why come here??? Nobody forces you. Just do it or go somewhere else!!! Sheesh...
Took me 26:50 but I got through it with a lot of rests & enjoyed it.

Comment #166 - Posted by: Tony McGurk at April 11, 2013 7:10 PM

9:50

Comment #167 - Posted by: Andrew at April 11, 2013 7:10 PM

Did it in 13:00.

Comment #168 - Posted by: Assel at April 11, 2013 7:36 PM

M/34/275#
5th week

12:30:02

65# Thrusters / Banded PUs

Comment #169 - Posted by: Scott at April 11, 2013 7:38 PM

5:58

Comment #170 - Posted by: BPemberton at April 11, 2013 7:56 PM

Am I the only person who did it in more than 20 minutes?
I know that I have a lot of work to do but this result is disheartening, especially because I had to scale the thrusters down to 70 lbs. It's my third month doing crossfit.

45 thrusters 70 lbs
45 pull-ups (bar)

22:19

Comment #171 - Posted by: Jiri M/33/158/5'10" at April 11, 2013 7:56 PM

Completed as Rx'ed.

Total time = 10:25

Comment #172 - Posted by: fosterww98 at April 11, 2013 7:58 PM

4:58 rx'd

Comment #173 - Posted by: Jake Kiddoo at April 11, 2013 8:09 PM

#166 Jin, no you're not alone, I only used 15kg (33lb) thrusters & it took me 26:50 (see my comment #162)
Remember that a lot who post here are often younger or fitter or been doing CF a long time. Don't compare yourself to others just compete with yourself.

Comment #174 - Posted by: Tony McGurk at April 11, 2013 8:12 PM

M/36/135/5'5
As rx'd
6:40

Comment #175 - Posted by: Jason at April 11, 2013 8:14 PM

I've been working out or training since I was 15. Its been almost 6 years doing Crossfit. I'm 55 with a CoCr & Polymer knee. If I can do it everyone can, WOD's: Rx'd, Modified, or Scaled.
Thanks again CFHQ for "Free programing"

Comment #176 - Posted by: Pete In Sun City at April 11, 2013 8:32 PM

M/175/50y
As Rx - 8:10

Comment #177 - Posted by: Patrick at April 11, 2013 8:36 PM

9:33 rx'd.

Comment #178 - Posted by: J.Wood at April 11, 2013 8:46 PM

Ok so what do you think about this 45X thrusters at 95# 45x pull ups main sight wod with a twist if you drop the bar or come off the pull up bar it's a 10 burpee penalty to be paid be for you get your final time!? I did it 9:07 with 1 penalty at 33 pull ups I want to know how fast you will crush this?!
http://youtu.be/Na0DgBnIplo thank you coach

Comment #179 - Posted by: Craig hicks at April 11, 2013 9:15 PM

5:22 rx

Comment #180 - Posted by: Matt m/30/165/5'9 at April 11, 2013 9:18 PM

Struggling with my pullups but still happy with 11:15

F/42/145/5'2 Thrusters x 45 @ 70lb Pullups x 45

Comment #181 - Posted by: Jules at April 11, 2013 9:33 PM

Rx'd
5:25

Comment #182 - Posted by: phill 37°21'41"N 118°23'43"W at April 11, 2013 9:39 PM

@ 154
I don't doubt she's a good athlete, I mean look at her. My problem is that people like you think that justifies terrible form. She may go her entire career without a major injury. That form may work for a lot of people...until it doesn't. Someone else on here said that their first muscle up looked like that too. Doesn't make it right. You shouldn't have been allowed to do that because bad coaching encourages bad form and increases the risk of a bad injury exponentially.

Comment #183 - Posted by: CF Coach at April 11, 2013 11:35 PM

9:36

As rx'd

Comment #184 - Posted by: Brett (24/M/188cm/77kg) at April 12, 2013 12:47 AM

M/49(today)/67/220

14:43 Rx'd
10, 8, 8, 8, 6, 5
5, 5, 5, 10, 10, 10 (Today I got my kipping finally after 7 months)

Comment #185 - Posted by: Kala at April 12, 2013 12:48 AM

7:39 rx'd

M/36/5'11"/187

Comment #186 - Posted by: Dan at April 12, 2013 4:21 AM

7:29
Ok Workout.
Could have pushed harder

Comment #187 - Posted by: dyagg at April 12, 2013 4:23 AM

M/30/180

8:03 as RXed

After a 2000M swim!

From Bahrain,
Go Navy Beat Army!

Comment #188 - Posted by: Kyle at April 12, 2013 4:48 AM

M/37/85/1.68

15:50

Comment #189 - Posted by: Miguel Soto at April 12, 2013 5:04 AM

Quit Moaning! If you are tired of thrusters and pull-ups make something up on your own OR do the workout and do it better than the person next to you IF you can't do that than chances are you need this. Have a good one folks.

Comment #190 - Posted by: M/27/5'9/171 at April 12, 2013 6:07 AM

modified to 65lb thrusters

~8:00

Comment #191 - Posted by: hughball (m/30/147) at April 12, 2013 6:35 AM

21'07"

Comment #192 - Posted by: Riff at April 12, 2013 9:34 AM

5:52 as Rx'd

Comment #193 - Posted by: Jetté 43/M/5'11"/175 at April 12, 2013 9:54 AM

6:46 as Rx'd. Just over double my Fran time. A very different workout, one that I will probably attack harder the next time.

Comment #194 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 12, 2013 10:51 AM

M 42/192/6'0"
8.15.

Comment #195 - Posted by: Mike at April 12, 2013 11:23 AM

As Rx


6:23

M/16#/6'/39yrs

Comment #196 - Posted by: britishfireman1 at April 12, 2013 12:02 PM

7:13 rxd only cardio slowed me down. A little pulling stamina by the end of the pullups but breathing was the major suck.

Comment #197 - Posted by: Jeff Chalfant 34/180/5'10" at April 12, 2013 12:09 PM

M/44/185

As rx'd:

7:20

Very slow with a tweaky shoulder. Nice challenging variation on Fran.

More better faster

Comment #198 - Posted by: Marty at April 12, 2013 12:11 PM

Completed on Fri
65# thrusters
7 min

Laura f/50/5'7/155

Comment #199 - Posted by: power-girl at April 12, 2013 12:16 PM

4:20

Comment #200 - Posted by: Justin-M/26/5'8"/205 at April 12, 2013 2:10 PM

9:33 Rx'd

Most recent Fran time was 12+ so I see improvement

Comment #201 - Posted by: Pond m/33/195#/74 at April 12, 2013 2:17 PM

Calling this one "muscular stamina Fran" or just

"stamina Fran"

7:13 Rxd


Broke thrusters 9-8-5-8-6-5-4, I think. Only12-15 bfkps on pullups. cardio slowed me down. A little pulling stamina by the end of the pullups but breathing was the major suck. Fran cough.

Comment #202 - Posted by: Jeff Chalfant 34/180/5'10" at April 12, 2013 2:54 PM

17 min

Comment #203 - Posted by: Joshua Silverman at April 12, 2013 2:58 PM

8:15 Rxd

5:35 for the thrusters 11,10,6,4,6,3 too may breaks

almost the same sets for the pull-ups

Thanks

Comment #204 - Posted by: mikeyb m/52/182 at April 12, 2013 3:15 PM

7:53

Comment #205 - Posted by: myles456 at April 12, 2013 3:19 PM

7:53

Comment #206 - Posted by: myles456 at April 12, 2013 3:19 PM

10:49 as rx'd

Comment #207 - Posted by: ToddS at April 12, 2013 3:42 PM

8.13, whoa, surprisingly different. Must regain lost art of the thruster

Comment #208 - Posted by: Apolloswabbie 72" 202# 49 at April 12, 2013 4:55 PM

Kevin C. version scaled to 85 lb. push press

6:36

Haven't done pullups in weeks. Nice work Kevin.

Comment #209 - Posted by: mas 56/M/155 at April 12, 2013 5:08 PM

7:50 as rx'd

CrossFit HQ programming is the best!

Comment #210 - Posted by: Ronnieboy M/50/5'9"/185 at April 12, 2013 5:09 PM

F/51/5'6/120
10:58
45# thrusters
First 30 pu dead hang
Last15 red band
No room for kipping

Comment #211 - Posted by: D.S. at April 12, 2013 5:20 PM

6.25 as Rx'd

23/m/5'11"/175

Comment #212 - Posted by: Logan S at April 12, 2013 5:31 PM

9:48
31kg (70#)

Comment #213 - Posted by: lucio1928,M/41/184cm/98kg at April 12, 2013 5:46 PM

M/45. As RX'd 8:16.

Comment #214 - Posted by: BRC at April 12, 2013 5:56 PM

As Rx


6:23

M/16#/6'/39yrs

Comment #215 - Posted by: britishfireman1 at April 12, 2013 6:33 PM

4:12

That sucked!

Comment #216 - Posted by: Dmorales 27/165 at April 12, 2013 7:08 PM

4:12
27/170
That sucked!

Comment #217 - Posted by: Dmorales 27/165 at April 12, 2013 7:09 PM

M / 43 / 74.5 / 235

9:56 @ RXed

Comment #218 - Posted by: TractoR76 at April 12, 2013 7:30 PM

8:46

Comment #219 - Posted by: stephanie f/46/5'2"/130 at April 12, 2013 7:34 PM

14:29

F/42/127/5'9"

Wow some of you ladies make me feel like a pansy a$$. Nice times. I Started at 65# but had to drop To 55 after 12.
On the brighter side I did all 45 PU unassisted. I'll take that considering when I started CF two months ago I couldn't even do just one.

Comment #220 - Posted by: Trina at April 12, 2013 7:52 PM

M/35/6'3"/200

4:54

Comment #221 - Posted by: Ben S at April 12, 2013 8:18 PM

9:30

Comment #222 - Posted by: Sinal M/34/5'9"/215lbs at April 12, 2013 9:32 PM

7:35 as rx'd

M/22/70/175

Comment #223 - Posted by: Sutton Ward at April 13, 2013 12:21 AM

Thrusters with 30kgs
10:18

Comment #224 - Posted by: orkun at April 13, 2013 4:12 AM

10:15 as RX'd could have been faster!

Comment #225 - Posted by: Huck at April 13, 2013 8:11 AM

2013-04-13: Sub 20min amrap: 95# thrustersx3/5 pu's. 26 rnds@19:42.

Comment #226 - Posted by: gs at April 13, 2013 9:51 AM

95lb x 7
65lb x 38
120lb lat pulldown x 10
110lb lat pulldown x 35
16:18
not even close to rx but kicked my __

Comment #227 - Posted by: FP at April 13, 2013 3:18 PM

5:05 with ctb pullups. Wore batting gloves due to sore hands. @ work

Comment #228 - Posted by: jdisch at April 13, 2013 4:58 PM

M/42/5'09"/190

7:42 as Rx'd

Comment #229 - Posted by: Wamphyri at April 13, 2013 7:15 PM

7.43 @ 45#

Comment #230 - Posted by: wescampo at April 13, 2013 8:27 PM

M/35/5'5"/150lbs

95lb reps 1-20
65lb reps 21-45
PUs as Rx

35 mins

Comment #231 - Posted by: M at April 14, 2013 4:14 AM

M/42/192/6'
10:53 rx'd. Best fran time is 6:52 so i guess this sucked but it was tough workout even though it sounds easy.

Semper fi

Comment #232 - Posted by: Bob at April 14, 2013 6:10 AM

5:52. Thrusters were 15/10/10/10.

Comment #233 - Posted by: Xman at April 14, 2013 7:10 AM

8.46 rxd

Comment #234 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at April 14, 2013 7:37 AM

Just get it done as fast n efficiently as possible my fran time is 6:34 done over three months ago. So hoping to still hit same sort of time doing this unbroken!
How can you moan .... You find any personal trainer who pushes like this for free ...... Have there children !!

Comment #235 - Posted by: Rich p at April 14, 2013 7:44 AM

7:58 as rx'd.

Comment #236 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at April 14, 2013 7:59 AM

9:52 rxd

Comment #237 - Posted by: Chongo at April 14, 2013 10:11 AM

Shoulder press 135

As rx'd 4:50

Comment #238 - Posted by: Cory at April 14, 2013 10:24 AM

18:14

Trying to get back into it...nice workout

Comment #239 - Posted by: cleveland at April 14, 2013 3:46 PM

M/36/185 RX 4:30
Messed me up Fran style

Comment #240 - Posted by: Ryan at April 14, 2013 6:27 PM

As RX'd 9:02. First time I attempted "Fran" or this mod thereof with 95# thrusters. Broke into
10, 10, 6,8,7,5,3, but I made it! Wasn't sure that was going to happen :-).

Comment #241 - Posted by: John at April 15, 2013 6:32 AM

13:00 as rx'd

Comment #242 - Posted by: August at April 15, 2013 7:03 AM

m/40/6/190

As Rx'd
9:20

Comment #243 - Posted by: Jeremy A. Olive at April 15, 2013 1:28 PM

M/43/174cm/81kg

as rx'd

6'25"

Comment #244 - Posted by: SJ Lee at April 15, 2013 5:02 PM

200 push-ups then WOD; subbed ring pull-ups

12:03

Comment #245 - Posted by: vince_s at April 15, 2013 5:14 PM

M/43/5'8"/176

4:34 Rxd

Comment #246 - Posted by: Jon Craig at April 16, 2013 3:41 AM

Rxd 8:53

M/25/129

Comment #247 - Posted by: Hugo Lopez at April 16, 2013 6:10 AM

5:48 Rx'd
M/36/5'06"/185

Comment #248 - Posted by: Terrible at April 16, 2013 6:56 AM

I am thankful for the free workouts. If I can't do them, I scale them.It gives me something to work towards. There will always be people complaining about something,.

Comment #249 - Posted by: El Jefe at April 16, 2013 10:12 AM

I am thankful for the free workouts. If I can't do them, I scale them.It gives me something to work towards. There will always be people complaining about something,.

Comment #250 - Posted by: El Jefe at April 16, 2013 10:45 AM

13:55

Comment #251 - Posted by: Drewski at April 16, 2013 2:20 PM

M.170.38

As rx'd

9:28

Comment #252 - Posted by: NTTS_Mile at April 16, 2013 2:52 PM

rx'd 6:17

Comment #253 - Posted by: Josh M/20/5'6"/185 at April 16, 2013 8:24 PM

M/39/69"/175#
RX: 7:17
I like it better than "Fran" it has a different rhythm and tempo; great variation... Keep it coming!

Comment #254 - Posted by: Shawn L at April 17, 2013 8:01 AM

15:44 as rx'd

Comment #255 - Posted by: Ricky at April 17, 2013 1:51 PM

4:48 j
4:56 c

Comment #256 - Posted by: jbark60 at April 17, 2013 5:29 PM

m/39/5'9/178
CFWU-3. No upper body 3rd. Pushups instead of PU. 2nd. Superman. Burgener. DU.
5:44
Held to plan on thrusters. 20+10+8+7.
PU little more broken than I thought they should be. 12+12+9+7+5
Didn't feel too bad overall. Felt like I needed to visit BR after I started so that hurt time.

Comment #257 - Posted by: jrm at April 17, 2013 6:34 PM

scaled: 75#

10:13

Comment #258 - Posted by: pickle93 (m/42/6'/182) at April 18, 2013 5:29 AM

M/33/175
10:05 rx'd

Comment #259 - Posted by: jfmontreal at April 18, 2013 5:55 AM

Time 12:00

Comment #260 - Posted by: Jeff Gebbie at April 18, 2013 5:08 PM

3:34

Thruster: 30-9-6
Pullups: 35-7-3

Comment #261 - Posted by: MikeyPaul at April 18, 2013 6:24 PM

The "bitching" comments caught my eye. I don't know how smart the programmers are at CrossFit, but they are a whole lot smarter than I am. If you don't like the programming, there are a lot of gyms that do their own programs and their workout are also online for free. Steal one of those...or come up with your own.

I have been doing the main site for nearly five years now. My first fran was 8:00+ and I thought I never would get the required oxygyn to my brain! I just PR'd fran when it was posted before the open at 2:41.

For five years I have gone to the mainpage and done the WOD there. At the beginning, and still, I scale certain movements, but they are all done at high intensity. Each CrossFitter needs to find their grove and to some that is doing their own programming.

Each workout is a challenge, even if they post the same one three days in a row, do it better and faster than the last time. All the movements carry over to other skills.

Thank you HQ for the most awesome fitness resource on the planet... THE MAINPAGE!

Comment #262 - Posted by: MikeyPaul at April 18, 2013 6:36 PM

m/41/187

12:07 rx

I found it to be tougher than traditional Fran. Did it at King Street, where the lousy pull up bar makes that part more difficult than a regular one.

Comment #263 - Posted by: Scott Andresen at April 18, 2013 9:53 PM

9:59 as Rx'd

Comment #264 - Posted by: Rob S at April 19, 2013 5:57 PM

Scaled to 65#

9:29

Comment #265 - Posted by: vic* at April 19, 2013 10:08 PM

Scaled to 65#

9:29

Comment #266 - Posted by: vic* at April 19, 2013 10:08 PM

65#

8:05

Comment #267 - Posted by: Boo Boo F/25/5'8/148 at April 20, 2013 9:11 AM

4:49
Not happy
(Fran - 3:24)

Comment #268 - Posted by: Pauly Con at April 22, 2013 7:06 PM

10:50

Comment #269 - Posted by: Manchild at April 23, 2013 5:41 AM

6:20

Comment #270 - Posted by: Mark S. at April 23, 2013 7:26 AM

M/24/5'11"/166lbs

Scaled Thruster to 75% (70 pounds)

11:56

Comment #271 - Posted by: Antonio at April 23, 2013 10:01 AM

M/28/5'8"/148lbs

11:23

95 lb Thrusters is tough but doable. I did 5 at a time for the full 45 reps.

Comment #272 - Posted by: bsalz at April 24, 2013 10:23 AM

5'04" - will break 5' next time!

Comment #273 - Posted by: RAD at April 24, 2013 4:38 PM

as rxd @ HCHS

5:05

Comment #274 - Posted by: Ferb 184# at April 25, 2013 5:10 AM

7:00 ish pullups kill me.

33/6'3"/215

Comment #275 - Posted by: hollyhog at April 28, 2013 7:17 PM

9:25

Comment #276 - Posted by: Ukkrew at April 29, 2013 8:49 AM

RX'd

4:37

A little over a minute above my Fran PR of 3:33

After 13.5 and this, I am a true believer in 21/15/9

Comment #277 - Posted by: PeterG at April 30, 2013 12:27 PM

as rx'd 6:50

Comment #278 - Posted by: Casey Ray at April 30, 2013 2:14 PM

M/33/178/84 kg.

7' 40"
potevo fare molto meglio ma il giorno di volo, caldo e i 5 giorni di riposo forzato ...non hanno fatto benissimo.

Comment #279 - Posted by: cristian at May 8, 2013 12:27 PM

30 thrusters/30 pull-ups @ 5:04

Comment #280 - Posted by: SF at May 25, 2013 8:33 AM

8:57 as rx'd (thrusters broken into 15's, pull ups into 10's)

Comment #281 - Posted by: zenoperegrinus at October 30, 2013 3:35 AM

CFWUx2 (PUs & dips 1st rd only)
5:41

Comment #282 - Posted by: Doug at January 14, 2014 4:54 PM
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