August 10, 2013
Two rounds for time of:
135 pound Thruster, 30 reps
30 L Pull-ups
Post time to comments.
Dave Leverett, Carrollton, Georgia.
"Speed" with Coach Burgener - video [ipod] [mov] [HD mov]
Posted by Pukie at August 10, 2013 5:00 PM
I woke up this morning thinking "it's been a while since we did Fran..." Little did I know what was coming.
He's cruising for a giant hole in his lawn...
I hope he's not attempting to catch that.
That's either a helium filled KB balloon or gravity is a weak force in GA
"Fer this here WOD, y'all start by tossin' up the kettle bell an' catchin' 'er with ur teeth. ...Like this."
Pic is very impressive and beautiful scenery aside from the abandoned shack.
D'oh, I lost it in the sun...RUN!!!!
Wondering, just how heavy is that KB?
just did Barbara this morning, times 5.14;5.20,5.12;4.43;4.24 just tried to get high intensity.
i Train alone, no crossfit box near my home.
so i try to get high intensity but i think i have to work on it.
greetings from germany
40 kg thruster, 30 reps
L-pullup, 30 reps
20-Modified L-sit Pull Ups
2 person circuit:
30 115# thrusters
30 L sit pull-ups
60 thrusters w/ 135 pd is gonna get my heart pumpin.
Posting from phone...
My little sisters graduation is starting soon - had to leave before the globo opened, so snuck in some moderate snatches with strict form beforehand. Will WOD later, good luck everybody.
Squat Snatch 1-1-1-1-1-1-1 rep
65 - 75 - 85 - 95(f) - 95 - 95(f) - 95
21 sdhp @ 45#
21 ring dips
16:44 5 rounds
Sdhp could have been heavier
Last 3 sets ring dips red band 25# assist
First 2 set just me
Make up today's wod tomorrow
I grew-up in Bowdon GA, just down the road from Carrollton. I know a lot of things are strang there but I didn't know gravity was one of them.
Also just made up 7 k to e and burpees
Did toes to bar same difference
Pack scaling 8 rounds 10:15
70# Thrusters 30
L pull-ups 30
Really need to work on form.
1 mile run
Results in filter for sdhp and ring dips
Typo earlier should read
35lb DB Thrusters
Tuck Pull Ups
scaled to 45# DBs for thrusters
Scaled to 95# thrusters and tuck/"little h" Pullups
A couple days late, but...
10 rounds of:
7 knees to elbows
17:50, Rx'd. Why do we do this again? #iguessiloveit #askmewhenicanbreatheagain
Two rounds for time of:
95 pound Thruster, 30 reps
30 ring h Pull-ups
Absolutely brutal. Verge of pukie many times. Those thrusters, even at the 95 weight, were brutal. Ready for rest day tomorrow.
Warm up was row 500m. 1:41 (PR).
Strength: CFFB rest day.
Team WOD with Austin - Alternate work and rest
400 Meter Farmers Carry, 55 pound KB
100 Pull Ups
100 Box Jumps (24")
100 KB Swings
400 Meter Farmers Carry
Around 20 minutes or so
60 strict L pull-ups for time:
Kevin, nice job. Always inspired by you. I hope that I have your capabilities in 20 years.
Thrusters mostly sets of 5. L-pulls by far the "easier" move for me, although that's a very relative term.
13:46. My second round I had to scale to 95lbs for the last 15 reps. Other than that Rx'd. Warmed up with a 1 mile run. Also, unrelated topic, I quit tobacco yesterday! And I don't even crave it!
2 rounds for time of:
- 30 Thruster @ 65#
- 30 Jumping Pull-ups
Birthday WOD for "The Heir's" fiancé.
10 WB Sit-ups
~13 and change.
@Gavin-thank you very much! You will be way better in 20 years, I'm sure.
Nice PR this morning on the row! That is awesome.
25 Near Max-5x5 BP @ 205lbs, super set with 150AB mat situps 13:45
50BP @ 145-165lbs, super set with 100 Back Extensions 13:34. Max BP first slowed this down a lot.
10 Rounds For Time 7 Burpees/ 7 Knees to elbows 12:28
Rogue Land Mind Shoulder Press - 25 @ 45lbs.
Shoulder Press 50 @ 45 lbs.
Rogue land mine work and 50 shoulder press @ 45#
L pull ups turned into kipping midway thru second set
Thrusters - Bar #35 kg - 30 reps
Rings L-Pull Ups - 30 reps
Time sucks ... But Ilearned a lot today - this mental game made so much stronger!
Dropped to 100lb thruster
9:48 and barely able to move after.
Ran 1 mile 8:27 for warm up.
Scaled to 55lb thrusters and regular pull ups.
Scaled to 95lbs. Time was 12:28
Was getting about 2 or 3 at a time after the first 10 on thrusters and after the first 15 on L pull-ups..got it done!
115lb thrusters, 30 reps
30 pull ups
too slow to record!
need some energy.
6 Thrusters @ 135, then scaled back to 110 to finish out. Rest rx'd -- 27:33.
Did a lot better than I thought I would after all of the shoulder work yesterday; wanted to keep it under a half hour and was super stoked to see I had 2 minutes to spare!
115# Thruster, everything else Rx'd
Staring at the pull-up bar waiting for my arms to recover to get the next rep took a LONG time on that second round.
Broke everything into small sets. Had to rest A LOT in between.
30 - 45# thruster
30 - Jumping Pullups
8:44 Rx'd (pr by 1:36 over 130615)
Got the kinks worked out of my KTEs during cash out
Scaled WOD to 95# thrusters
Brutal workout after the SDLHP the day before
99 pound Thruster, 30 reps
30 L Pull-ups (slow reps)
5 hand stand push ups
2 bar muscle up
6 sets of 5 dead lift 205
5 set of over head squat 65#
500 m row 1:48
4 sets of clean complex 115 ( full clean,hang clean, power clean, hang power clean, jerk, push press, behind the neck jerk)
2 rounds of
30 thrusters 95#
30 L-sit leg lifts
30 pull ups
Pool work out
As Rx'd::45 22
Damn 135# is heavy as butts!!!
Didn't let myself give up!!!
I love CrossFit!!!!
19:37 w 115 & "h" pullups with knees held at parallel.
Thrusters @ 115#
Got to love heavy thrusters :)
Heavy as hell! Love it!
60 kg Thrusters. Need to work on the time though...
//2 dedicated swedes
30 75lb Thrusters
14:05 @ 8,205 ft above sea level
I'm new to Crossfit only have been learning the workouts for about 1 1/2 months and I'm amazed, shocked how NOT in shape I am. A traditional style of workouts has been my game for way too long. As a trucker, Crossfit is perfect for me on the road. I have to give props to Christmas Abbott for sparking my intrest. I was looking for pit crew training stuff and ran across her story on YouTube and kept hearing her talk about Crossfit. So I started checking out YouTube vids on Crossfit. That's all it took, I'm hooked!
2 Rounds for Time
30 - sub 3 Air Squats + 1 freestanding HSPU (from a headstand)
30 - L Pull ups on Rings
L pull ups are getting better, still had to switch down to L-singles or bent-knees on the last 15.
19:27 RX'd. Much harder than it looked on paper. 60 reps of 135 lb thrusters was nuts.
f/29/134 45# thrusters 30 assisted pullups 30 2 rounds 11:02. felt totally wrecked from the day before lol, this was weak sauce...
yesterday - no time - for this workout...
30 reps 50lb Thruster
30 repsa L-Pull-Up (with band)
I work on my pull-ups... work and work and work!
Ran 2 mile warm up
WOD in 12:20
2 rounds of 30 each
Ran 1 mile cool down
The wod is 60 reps total?
I feel like I probably shouldn't have done this one to scale... I've never done L-Sit pullups before, and this was my first time trying 135# thrusters.
@peter, 2 rounds of 30 reps for each movement. So 60 reps total of each.
75# thrusters x30
Banded pullups x30
Did 65 kgs thrusters, and i am 120 kgs bodyweight. Did the workout in 38 minutes. I know, kinda outta shape, hope to get in shape sooner.
Scaled to 100# thrusters
15 reps of 135#, then scaled to 95# for remainder
30 reps of L-pull-ups
Had to kip on the last 10 pull ups.
Haven't hurt like that after a WOD in a while.
95# thrusters, some L pull ups, most normal, last five jumping., Total reps as Rx.
Good workouts the last three days.. From 70 knees to elbows (first time even doing them), to 105 dips, to 60 pull ups.. Pushing limits
10 reps of each, weight as Rx'd.
105# Thruster 30 reps
30 reps L-pull ups w/knees slightly bent
28:06 @ 115
L pull ups one at a time
Rxd kinda 10 Kipping pullups at the big inning of each round then rest L - pullups, thrusters 135 pd. not as bad as I thought it was gonna be.
got heavy fast. l-pullups harder than expected. after first set of 10 each, pretty much 3-4 on each exercise at a time. at least thought i'd breeze through l-pulls. not.
Scaled thrusters to 42.5kg
Scaled L pull-ups to tuck pull-ups
Broke up thrusters 10-8-7-5; L-pulls 5s and 4s
95 lb thrusters
all kipped pull ups after the first 10!
2 rds for time: 21:18
Gotta work on those pull ups and stamina!!! lolo
3 Mile run
10 95# Thrusters
50 Weighted Sits
Scaled to 115; OOS. 24:29.
PRESS 3 X 5, 90, 100, 115#, THEN 2 RFT;
30 THRUSTER@ 100#
30 L PULL UP
15:01 Absolutely brutal!
Thrusters in sets of 5/6
L pull up singles
Coach B - Great cues, great eyes, knows what to drill and what to harp in on. He makes you better. Great teacher.
Coach B is the man.
Decided to torment myself at lunch with;
100m shuttle sprint, 10 pushups
100m, 10 lunge
100m, 10 pullups
100m, 10 burpees
100m, 10 squats
100m, 30 situps
Thrusters in sets of 6. Pull ups in sets of 10.
Power Clean (3x8) bar, 65, 85, 95
Felt really nice when I thrustered right into the bottom of my jaw! Won't make that mistake again!!!
21:56 as rx'd (or as close to rx as possible. l-sits were a little ugly.) Brutal
Round 1 in 12 minutes, thrusters in round 2 took another 10 minutes, did only 3 reps in most sets and barely made it towards the end.
L-pull-ups were ok.
Ten minutes for 30 reps @135# overhead is about my Grace time. I think I've never done 60 thrusters at such a weight before. Brutal.
Subbed 115 lbs for thrusters
scaled to 95# thrusters
Could probably go a little heavier on thrusters next time - pull-ups slowed me down
Rxd. 25:48. It sucked
m: 68kg : 5'6
34 mins rx
those thrusters were fucking HARD ! great work out loved it...
28:41 as rx'd. The volume definitely got to me on the second round.
Scaled down to 95# thrusters
Did first 11 thrusters as rx'd
Then dropped to 115 for the rest
L- pull ups as rx'd
Scaled to 105lbs
17:29 - Pull ups weren't pretty at the end
Thrusters: 10/7/6/4/3 (4:34), 6/6/6/5/4/3 (5:43)
L PUs (poor ROM (75%)): 5/5/5/5/4/3/3 (4:00), 5/5/5/4/3/3/3/2 (5:01)
Tougher than I thought.
Ring L-pull ups with band under bum
Trying to do L-pull ups before breaky was brutal!
First round could only get 6 L-pull-ups so switched to regular pull-ups. Second round only got 3 L-pull-ups so switched to regular pull-ups.
27.43 with 95# and strict pu's
M 50yrs old 5'11" 204 12:35 used 45 dbells . I think that's the equivalent to 135 bbells. If not what is the weight. No barbells at work gym. If not, what is ? L-pull-ups were down to 3 each at the end..
30 - thruster (65#)
15 - "h" pull-up
15:36 Rx... M/31/5'9"/184
95/65# Thrusters, 30 reps
Me thinks that KB was photoshopped? And the scenery is beautiful, even with the "shack" in the background. Gotta love the south.
2013-08-16: 27:34. Sub 30x2's. Sub 125#, L's tite.
45 x 12, 95 x 12, 115 x 12
RG Strict Pull-ups
BW x 12
CFWU-3. No upper 3rd. Superman. DU.
Thrusters really broken, but decent job pushing esp toward end. Good job catching in sq clean to go right into 1st rep.
Mostly 4's after 1st 7 each round. 5's toward end of WOD. PU tough. 3's most of way through. 2+1 toward end.
Scaled to 2 rounds of 15 reps to preserve technique and intensity. 8:16 yesterday. Quads are pretty sore today ad we did falkel so I'm glad I scaled.
Six rounds for time of:
135 pound Thruster, 10 reps
10 Dead-hang Pull-ups
Increased the partitioning to move things along. Glad I did, since I was reduced to singles by the end!
chinups with knee tuck
Scaled thruster = 115#
Warm up: Max thruster: 175#
5k run (easy)
Two rounds for time of:
95 pound Thruster, 30 reps
15 L Pull-ups
Thought this would be a quick one, thrusters are my arch nemesis.
115lb thrusters, and only 15 reps on second round. Still getting back in the swing of things and not feeling it. Funny how thrusters are always the toughest part of any wod - no different here.
21:40 17.05.14 scaled to 105lb (80%) - still feeling it 2 days later.
Thrusters 6x5, PUs mostly singles