September 29, 2013

Sunday 130929

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Post time to comments.

Compare to 041026.

MikeBolte_GarageGym_th.jpg

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Mike Bolte's garage gym, Newark, Ohio.


"Elbow Position for the Jerk" with Kendrick Farris and Cara Heads Slaughter - video [ipod] [mov] [HD mov]

Posted by Pukie at September 29, 2013 5:00 PM
Comments

Best picture ever!!!

Comment #1 - Posted by: T.S. at September 28, 2013 5:14 PM

This WOD will be terrible.

Great photo.

Comment #2 - Posted by: Gavin at September 28, 2013 5:23 PM

Like the pic!

Comment #3 - Posted by: hollyhog at September 28, 2013 6:14 PM

This ones going to hurt :))) lol good luck folks!!

Comment #4 - Posted by: joshua brown at September 28, 2013 6:26 PM

That's my boy!!

Comment #5 - Posted by: Chris at September 28, 2013 6:37 PM

Sunday musings...

1) ID. My wallet went missing for 15 hours while visiting SoCal on business. Nothing fun or funny about that at all.

2) Projectory. Proposed or projected trajectory. Should be a word.

3) Geography. Do you work so that you can live where you wish, or do you live where you find the job you want? I don't think this is trivial at all, nor do I think the "C, all of the above" gets circled all that much. Unfortunately, I really have no substantive insight or advice on the subject, only a deep conviction that it is vitally important to openly address the question.

4) Futurist. What a cool job that is. Basically you sit back and look at stuff that is, and then try to project the path of development from what could be. This is monetized by advising all kinds of folks about how to succeed if the future you foresee actually arrives, but that's not what's really the cool part. Nope, that's just commerce. The cool part is having the luxury of studying what exists today as if you just found it, without preconception or bias, and then sitting back and trying to dream up the most exponential version of what today's reality would look like if it grew up.

It's like "cool hunting" for grown-ups.

5) Whom. It's really incredible what's been said about our CrossFit on the information highways this week. The amount of opinion masquerading as fact-based advice is off the charts. Anyone's who's been here for more than 2 years will realize that it's just that part of the cycle, that time when CrossFit has reached another Tipping Point size-wise and has therefore come to the attention of another outwardly spiraling circle of "experts." Trust me, it's Groundhog Day in the gym, so to speak.

This is a wonderful opportunity to take a moment to reflect upon what CrossFit actually is, what it is not, and for whom CrossFit is appropriate. Let's start with the last and work forward. CrossFit is appropriate for almost everyone. The group for whom it may not be really the best option is actually counter-intuitive: elite single sport athletes in highly skilled endeavors. Waaaiiiit at minute here, you might be saying. The highest-skilled elite athletes may NOT be the best CrossFit candidates, but the great unwashed masses of the obese, unfit, and unhealthy ARE?! You bet, Bucky. That's exactly what I'm saying. The .01% probably need to spend 100% of their time on their specialty.

CrossFit is for the other 99.9%.

Why? How can that be? Well, that runs into what CrossFit is not, namely a dangerous, hyper-intense program that has a high injury rate, something too over-the-top for "regular" folks. Uh, uh. The real "dirty little secret" of CrossFit (if I may crib a rather recently famous phrase) is that scaling the stimulus and subbing in favor of more approachable movements is decidedly the norm in almost every setting where CrossFit is done. Technique. Then consistency. Then, and only then, intensity. Says so everywhere. Are there small pockets of CrossFit or CrossFitters who jump the gun and go straight to intensity? Sure. But that is hardly an indictment of the program, especially since the program and the company incessantly beat the drum: technique, then consistency, and only then intensity.

Which brings me to what it is that CrossFit can actually said to be: the solution to the adverse effects of overabundance. A viable answer to the problems created by an unhealthy population. While the CrossFit Games have been an incredibly effective PR vehicle for the CrossFit Affiliates (which is also true, paradoxically, of all this silliness on the web right now!), they have confused a vocal segment of the opinionators about CrossFit and CrossFitters. Peek through the door of any CF Box and guess at who's inside. Here's a tip: it ain't Jason and Miranda! It is, however, everyone else. What do you think they will be caught doing? Again, likely not what Jason and Miranda are doing that day! They will rather be doing approximately an hour's worth of work, some of it skill-based, some of it directed toward some hole in their fitness, and almost certainly culminating in something that we would all recognize as a WOD. Look very closely, though, because if you do you will also see that there will be many subtle variations of that particular WOD going on, maybe as many subtle variations as there are CrossFitters in the gym.

CrossFit is a highly customizable system built on the core principles elucidated in the Classic CrossFit Journal Issue no.2, "What is Fitness", for which there is a link on the left side of the Main Page of CrossFit.com. A prescription for not only fitness but also health that includes a universally scalable program of exercise in combination with an easily followed guideline for nutrition, all geared to produce incremental and sustainable gains in 10 very specific physical domains. All of this results in health, and when we combine this individual health with the wonders of the communities that have grown out of gatherings of CrossFitters we end up with something that could be called Wellness.

None of this is new. Nothing I've said here is unique or original. It does bear repeating, though, because you might be relatively new, and this latest round of "CrossFit is dangerous" or "CrossFit is only for people like Jason and Miranda" might actually be your first rodeo. It's OK. Relax. It's still technique, then consistency, and only then intensity. It's still eat to support performance in the gym but not production of fat. Still learn and play new games. It's still CrossFit.

CrossFit is still the answer.

I'll see you (hopefully doing CrossFit) next week...

Comment #6 - Posted by: bingo at September 28, 2013 6:41 PM

Love seeing Cara Heads-Slaughter and Kendrick Ferris sharing their knowledge with the CF community!

Comment #7 - Posted by: Andrea at September 28, 2013 7:38 PM

That is by far, one of the best -pics I have seen in a while. Cudos to the "less than elite" for giving it their ALL!!!!!!!!!!!!!!!

Comment #8 - Posted by: Ron at September 28, 2013 8:12 PM

19:27

Comment #9 - Posted by: Fred 39/176/77 at September 29, 2013 2:11 AM

M/41/179cm/91kg.

21-18-15-12-9-6-3 reps of:
Walking lunge steps.
30kg. thrusters.
Beginner pullups.
Abmat situps (unanchored).

26:48

Comment #10 - Posted by: Jose-Luis Morales at September 29, 2013 3:34 AM

33:49, almost made me want to quit.

Comment #11 - Posted by: Sandbox at September 29, 2013 4:36 AM

M/23/182cm/87kg

27.29

Had a hard time with this

Comment #12 - Posted by: gido at September 29, 2013 4:55 AM

Hi, what exactly do they mean by "and 3 rep rounds"? Do we do this whole thing 21-18-15-12-9-6-3 "3" rounds over, because that would kill....

Comment #13 - Posted by: J at September 29, 2013 5:15 AM

@ #12 You do 1 round of 21 reps, 1 round of 18 reps, 1 round of 15 reps......the last round is 3 reps

Comment #14 - Posted by: Mike at September 29, 2013 5:29 AM

F/52/5'6/119
21-18-15-12-9-6-3 @55#
33:11
First time doing Kipping pull ups in a wod

Weighted pull ups 5 x 3 @ 25#

Comment #15 - Posted by: D.S. at September 29, 2013 5:53 AM

@Bingo-
Thank you.
Great response to all of the garbage that is out there. I'll use this response to help educate others around me also.

Comment #16 - Posted by: Mike Andridge/43/5'8"/180 at September 29, 2013 6:07 AM

2013-09-29: 32:14 (1:26-2:46. Sub 14X6's. 115#. Wanted unbroken thrusters.

Comment #17 - Posted by: gs at September 29, 2013 6:23 AM

Have been struggling with my jerk due to the fact that my coach insisted on me keeping my elbows as high as possible. Always felt easier with them down an out. Note to self, a) do not over ride your instinct and b) discuss with coach tomorrow.

Comment #18 - Posted by: Anthony Kosoko at September 29, 2013 7:02 AM

18-15-12-9-6-3 reps
Walking Lunges
Thrusters, 95#
Pull-ups
Knees to Elbows

27:55

Comment #19 - Posted by: Joe Northside m/35/70"/195 at September 29, 2013 7:15 AM

bingo - right on! I hope your response gets the same social media attention as the "dirty little secret"

D.S. - congrats on the kipping pull-ups - doubly so for picking today to start!

Comment #20 - Posted by: Joe Northside m/35/70"/195 at September 29, 2013 7:18 AM

32:08 with 55lb thrusters
Only one hand tear....impressive with so much bar work.

Comment #21 - Posted by: Kristina f/30/5'2"/120 at September 29, 2013 7:20 AM

filtered

Comment #22 - Posted by: Joe Northside m/35/70"/195 at September 29, 2013 7:21 AM

what diference between:
walking lunge
and
walking lunge step?

Comment #23 - Posted by: ricardo pedrosa at September 29, 2013 7:46 AM

Hungover after a wedding last night, so even completing a sub'd version of this WOD is a victory for me.

21-18-15-12-9-6-3

Walking Lunge
65 lb. Thruster
Pullups
Lying leg raises

31:56

Comment #24 - Posted by: EricS M/33/5'10/175 at September 29, 2013 7:58 AM

As Rx'd 39:31

Comment #25 - Posted by: Simon Boote M/42/80kg/6' at September 29, 2013 8:20 AM

21-18-15-12-9-6-3
Walking lunges
Thrusters, 85#
Pull ups
K2E w/ arms in straps to protect shoulders

30:09

Congratulations, HQ. That was a bear.

Comment #26 - Posted by: Jim R. 50/5'8"/160 at September 29, 2013 8:22 AM

God that sucked. 38:19. Lot of hands on knees sucking wind! Great workout.

Comment #27 - Posted by: Joel at September 29, 2013 8:30 AM

54:03 (strict pullups on a shaky stand with wide-split bar)

Comment #28 - Posted by: Julio V/m/35/5'6/178# at September 29, 2013 8:39 AM

I love how in the CrossFit community, "this sucks" really means, "this is awesome."

Comment #29 - Posted by: Grant at September 29, 2013 8:55 AM

DAPFT:
2 Min Push up: 76
2 Min Sit up: 80
2 Mile run: 14:12

Rest 10 Min then:

21-18-15-12-9-6-3
Walking lunges
Thrusters, 65#
Pull ups
K2E
27:50

I'm smoked

Comment #30 - Posted by: JJay at September 29, 2013 9:03 AM

Probably the thougest WOD I made in two years of CF. 28:25 as rx

Male, 33 years, 175cm, 80kg

Comment #31 - Posted by: Andrea at September 29, 2013 9:04 AM

Just read the "dirty little secret" skreed, and what a tired, old-news editorial it was. "I know this one person who did (fill in the blank), and this happened to him/her, and now the whole (fill in the blank) thing is bad." No facts (outside his n-set of 1). No mention of the enormous fitness gains so many people have achieved. No mention of how the "constantly varied" nature keeps it interesting, and keeps people coming back, pumped for today's treat.

In today's e-world, where anyone with an opinion can broadcast it to the world, regardless of its merits, we should get used to seeing this drivel occasionally.

Comment #32 - Posted by: Jim R. 50/5'8"/160 at September 29, 2013 9:06 AM

Wow! A blast from the past. The last time I did this workout was in 2004. No joke. I am sure it's not much easier...

Comment #33 - Posted by: Ian Carver at September 29, 2013 9:12 AM

This one is going to hurt and I'm looking forward to it.

Comment #34 - Posted by: Ben at September 29, 2013 9:15 AM

24:05
Only compromise was a little hop at the bottom of my ring pullups and ring knees to elbows, to keep the sets unbroken. Oh, and I did jumping lunges instead of walking.

Comment #35 - Posted by: M/36/176/5'11" at September 29, 2013 9:25 AM

Scaled/modified to:

21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
75 pound push press
Pull-ups
Knees to elbows

21:53

Comment #36 - Posted by: Kevin C. (M/54/5'11"/178) at September 29, 2013 9:29 AM

D.S.- way to go, on the pull-ups in your workout! All the hard work is paying off.

Comment #37 - Posted by: Kevin C. (M/54/5'11"/178) at September 29, 2013 9:34 AM

For the walking lunge, does each step count as one rep? It is it one left step one right step equals one rep?

Comment #38 - Posted by: Miggz at September 29, 2013 9:52 AM

45:50

Comment #39 - Posted by: BW at September 29, 2013 10:28 AM

25 minutes flat.
Why I thought this would be OK I have no idea.
Ouch.
Used 40kg for thrusters.

M/35/6/'185

Comment #40 - Posted by: RJ at September 29, 2013 10:50 AM

23:33 as Rx'd

Comment #41 - Posted by: Comment #98 - Posted phill 37°21'41"N 118°23'43"W at September 29, 2013 10:54 AM

Thrusters 77.1lbs (35kgs)
Not many of my knees to elbows would have been counted by a reputable judge.

25:46

Comment #42 - Posted by: Craig B 39/M/5'11/210 at September 29, 2013 10:55 AM

Wow!! Much tougher than I thought it was going to be. Liked it!
32:33

Subbed 75# thrusters after 2nd round.
Assisted ring pull-ups

Comment #43 - Posted by: Jesse M/33/74"/225 at September 29, 2013 11:11 AM

39:13
Messed up the count and did 18 twice then missed the knees to elbows on 15 and had to go back and do them.

Nice work Kevin C!

Comment #44 - Posted by: Chuck B 55/5'11"/165 at September 29, 2013 11:16 AM

Rxd 20:50

Comment #45 - Posted by: Jake Kiddoo at September 29, 2013 11:21 AM

M/35/6'0/230

25:41 RX

That was brutal. Hands are bloody.

Comment #46 - Posted by: Adam at September 29, 2013 11:27 AM

31:51 rx holding weighted bar in lunges

Comment #47 - Posted by: jessica at September 29, 2013 11:42 AM

F/32
23:18 - 30 kgs thruster

Comment #48 - Posted by: pamela at September 29, 2013 1:00 PM

M/24/185

As rx

22:15

Brutal!

Comment #49 - Posted by: Maxime at September 29, 2013 1:17 PM

21-18-15-12-9-6-3 of
Step up alt legs on 20" box
Thrusters 75lbs
Strict pull ups
Ghd sit ups
20:51

Comment #50 - Posted by: Chad R. (M/30/73"/197) at September 29, 2013 1:20 PM

23:37 rx

Comment #51 - Posted by: gb 46/m/71"/185# at September 29, 2013 1:21 PM

Chuck B-thanks! But, I didn't do thrusters, just push press. Your version was much more difficult. Nice job on your part!

Comment #52 - Posted by: Kevin C. (M/54/5'11"/178) at September 29, 2013 1:22 PM

@joe Northside thanks I appreciate that. How bout you with 95# and Kevin C thanks also and congrats on the great time

Comment #53 - Posted by: D.S. at September 29, 2013 1:24 PM

M/29/165/6'0"

As RX'd 27:21 Nasty wod

Comment #54 - Posted by: James Bobo at September 29, 2013 1:36 PM

M/40/189
Rx at 27:15
Thrusters were def the hardest. Good job all...

Comment #55 - Posted by: Bob D at September 29, 2013 1:55 PM

lunges
80# thruster
pull ups
knee to triceps

33:01

Comment #56 - Posted by: Mike Andridge/43/5'8"/175 at September 29, 2013 2:00 PM

22:48

Comment #57 - Posted by: mlt at September 29, 2013 2:30 PM

Right on Mike!!! I love it!

Comment #58 - Posted by: mcdontron at September 29, 2013 2:36 PM

65# thrusters. Usually do 55# but thought I'd step it up today.
Definitely slowed me down but I did it.

F/42/127/5'9"

Comment #59 - Posted by: Trina at September 29, 2013 2:38 PM

Rx 26:34

Comment #60 - Posted by: mike at September 29, 2013 2:42 PM

N.A.S.T.Y!!!!
30:12
Subbed 30kg on thrusters.

Great workout HQ, absolute monster and well received by the looks of all the comments

Comment #61 - Posted by: Speaky at September 29, 2013 2:45 PM

M/24/180/5'10"
34:48

Comment #62 - Posted by: Oliver at September 29, 2013 2:48 PM

m/43/162
27:50 as rx'd

Comment #63 - Posted by: Seth H. at September 29, 2013 2:50 PM

40'34" RX'd

Comment #64 - Posted by: Bruno N. at September 29, 2013 2:52 PM

Intercostal strain seems to be healed
CFW X 2
Être prêt
Soldier for Life
M/55/6’/217

Comment #65 - Posted by: Pete In Sun City at September 29, 2013 2:56 PM

33:32 rxd

Comment #66 - Posted by: Nick at September 29, 2013 3:42 PM

Kevin C, very nice time for a tough WOD.

#42/Chuck B, that's a painful counting error!

Comment #67 - Posted by: Josh R. M/17/6'1.5"/160 at September 29, 2013 4:28 PM

row 3 miles

M/53/188

Comment #68 - Posted by: QB5 at September 29, 2013 4:33 PM

F/37/5'11''/208
Walking lunge steps
30 pound Barbell thruster
TRX row 45 degree incline
sit up
Time: 27:53

Comment #69 - Posted by: Gadelle at September 29, 2013 4:42 PM

Thanks Josh.

Comment #70 - Posted by: Kevin C. (M/54/5'11"/178) at September 29, 2013 4:47 PM

Incorporated bands for my lunges(band around foot over shoulder)

did front band resistance on thrusters

dead hang pull ups

Knees to elbows

M/40/202/5'8"

Comment #71 - Posted by: sean snyder at September 29, 2013 4:56 PM

Only did two and a half rounds of this one before I hurt my wrist enough to stop, but just that much took me about half an hour. Granted, every non-lunging set after the first Thrusters were broken a lot due to wrist pain.

Comment #72 - Posted by: Alton 34yo/M/5'11"/175lbs at September 29, 2013 4:58 PM

subbed 35# DBs for thrusters

29:21
(4:54,5:50,6:17,5:53,3:27,2:00,57)

Comment #73 - Posted by: DLong (M/38/5'10"/185) at September 29, 2013 5:04 PM

Crazy wod......

Comment #74 - Posted by: gon at September 29, 2013 5:34 PM

Subbed in 85lb for thrusters,
21:43
95lb would have added a lot of time...
Great work Joe, Kevin C.

Comment #75 - Posted by: Sebastian M 44/178/6'2" at September 29, 2013 5:39 PM

32:34

Comment #76 - Posted by: Pacers at September 29, 2013 5:55 PM

1/3 of cycle 29 done. Felt really good about my squats. I think what has been the key factor is warming up my hip flexors and doing negative OHS squats for hip flexor strength. I think it's starting to fix muscle memory as well.

Comment #77 - Posted by: Franiel at September 29, 2013 5:56 PM

28:52 as rx'd

Comment #78 - Posted by: Rowan (M/49/5'5"/150) at September 29, 2013 5:56 PM

38kg
pullup assisted
32:40

Comment #79 - Posted by: lucio1928/41/182/95 at September 29, 2013 6:03 PM

36min

Comment #80 - Posted by: Damion at September 29, 2013 6:19 PM

43.93 rxd

Comment #81 - Posted by: Tekn 32/m/1.87m/84kg at September 29, 2013 6:57 PM

Rx'd

27:04

Comment #82 - Posted by: Alex M/23/6'0"/183 at September 29, 2013 7:05 PM

Significant knee injury a week ago & had to catch plane
21-18-15
Walking lung steps
55 pound Barbell thruster
170# Pull-downs
Roman Chair Straight Leg Knee Ups
25:17

Comment #83 - Posted by: KeithP (M/50/6'3"/245lb) at September 29, 2013 8:18 PM

This photos from my home town!!! That's awesome just wish I knew the guy

Comment #84 - Posted by: Josh Weaver at September 29, 2013 9:04 PM

37 yo male 198 lbs.

20:33 Rx

Comment #85 - Posted by: Pete Mazzarese at September 29, 2013 9:32 PM

21:52
22:00

Comment #86 - Posted by: jbark60 at September 29, 2013 9:40 PM

M/44/188cm/98kg
28:41 as rx'd
Hands are ruined.

Comment #87 - Posted by: Darren Savickas at September 29, 2013 10:36 PM

C-
30:16
KTE only on rounds 21-15-9, 65# thrusters
29 weeks

Comment #88 - Posted by: Jeff & Charity @ CF Snohomish at September 29, 2013 11:06 PM

25:05

Scaled thrusters to 30kg

Comment #89 - Posted by: Brett (25/M/188cm/77kg) at September 30, 2013 12:49 AM

scaled thrusters to 35kg 77lbs

subbed knees to elbows for full sit ups

29.47

bit tweeky on the shoulder from thrusters. have to really concentrate on form when weight comes down to clean position.

enjoyed this one

Comment #90 - Posted by: marc 43/200/6' at September 30, 2013 1:05 AM

29.58 rx'd, but I think I did the 6 rep round twice... Killer!

M/215/76"/37

Comment #91 - Posted by: Dr. Burrito at September 30, 2013 3:02 AM

M/25/6'/165

27.10 as r'xd.
Accidentally did 10reps instead of 9 in that round. My ability to think was seriously compromised at that point, haha.

Killer workout!

Comment #92 - Posted by: Steven at September 30, 2013 3:15 AM

25:29. PR (1st time WOD) Start slow and build momentum as the reps decrease. A smoker but there was more in the tank.

Comment #93 - Posted by: Xman at September 30, 2013 3:16 AM

Crossfit Liverpool RX = 21.08

Comment #94 - Posted by: richard williams at September 30, 2013 4:17 AM

Hy there,
yesterday was no time for This wod. Today i die This... Yesterday i run 33km in 2:30h! Today i am really hungry but...

rx'd eine with
21-18-15-12-9-6-3
walking lunge
barbell thruster (98 lbs)
pull-up
k2e

time: 33:57
k2e killed ne ans thruster after my sunday long run were horror for ne ans shock for The muscles...

i look forward for today running ans last workout with 400m ans burpees... Thanks a lot!

best regards ans crossfit greetings from germany
markus

Comment #95 - Posted by: markus at September 30, 2013 5:32 AM

M/34/80 kg/178 cm

Loved this WOD!!
I am recovering from the flu, so still have a bit of the sniffles. I adapted the intensity/tempo.
Walking lunges in one go.
Cut the following exercises into 3 sections:
Barbell Thrusters 98 lbs (45 kg),
Pull-ups (with orange elastic band),
K2E

Time: 35m48s

Comment #96 - Posted by: RJ at September 30, 2013 5:44 AM

Scaled to 18,12,9,6,3 plus 3 more. 85 lbs thrusters. Pull ups and k2es were tough. About 27 mins.

Comment #97 - Posted by: Benjamin Woods at September 30, 2013 6:27 AM

Underestimated the 95lb Thrusters.. Only made it through 21-18-15, then out of time. Feeling strong during warm up, but the first 5 thrusters changed that in a hurry!

Comment #98 - Posted by: Silas (M/28/6'/175) at September 30, 2013 7:09 AM

31:28, a little less than pack, started at 18, w/ 65 lb thrusters and blue banded pu

Comment #99 - Posted by: RussA at September 30, 2013 7:21 AM

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps
(43kg)95 pound Barbell thruster - baixei o peso, usei 30kg
Pull-ups
Knees to elbows - impossível de fazer depois das pull-ups! muito difícil! troquei e fiz sit-ups.

em 20minutos de treino fiz:
série de 21reps
série de 18reps
série de 15reps

Comment #100 - Posted by: ricardo pedrosa at September 30, 2013 7:58 AM

25:36 as rx'd

Comment #101 - Posted by: Bells at September 30, 2013 8:18 AM

M/15/5'10"/127
Subbed 65lb weight
50:19

Comment #102 - Posted by: Garrett at September 30, 2013 8:18 AM

M/15/5'10"/127
Subbed 65lb weight
50:19

Comment #103 - Posted by: Garrett at September 30, 2013 8:20 AM

29.58 rx'd, but I think I did the 6 rep round twice... Killer!

M/215/76"/37

Comment #104 - Posted by: Dr. Burrito at September 30, 2013 8:46 AM

29.58 rx'd, but I think I did the 6 rep round twice... Killer!

M/215/76"/37

Comment #105 - Posted by: Dr. Burrito at September 30, 2013 8:47 AM

M 43/185/6'
29.18.

Comment #106 - Posted by: Mike at September 30, 2013 9:07 AM

17:49 rx'd

Comment #107 - Posted by: LMev at September 30, 2013 9:22 AM

http://instagram.com/p/e5BNthwQI0/

Comment #108 - Posted by: Lenny at September 30, 2013 9:47 AM

Subbed 70#, 36:40

Killer WOD!

Comment #109 - Posted by: Artur at September 30, 2013 9:52 AM

Scaled thrusters to 65lbs.
19:39
M/57
I am glad that I did not realize how tough this workout would be before I started.

Comment #110 - Posted by: Tony at September 30, 2013 10:16 AM

20:25 - only had a 75# bar for thrusters and admittedly... there's a chance a lot of the K2Es the 3rd round & after were questionable.

Comment #111 - Posted by: KMart0302 M37/225/6'1" at September 30, 2013 10:26 AM

32:15

Comment #112 - Posted by: myles456 at September 30, 2013 11:22 AM

19:49 as Rx'd

Comment #113 - Posted by: Jetté 44/M/5'11"/175 at September 30, 2013 11:37 AM

33:03. Hard one for me. I hated the thrusters every round.

Comment #114 - Posted by: Michael m/50/5'9"/180/MI Survivor at September 30, 2013 11:45 AM

21, 18, 15, 12 as rx'd
37:23

Comment #115 - Posted by: Jesse Montagnino at September 30, 2013 1:38 PM

23:45

Comment #116 - Posted by: Nicholas (M/28/5'10"/175) at September 30, 2013 1:45 PM

19:51

not rx'd

21-18-15-12-9-6-3 of:

Walking lunge steps
95 pound Barbell thruster
Pull-ups
unanchored situps

ouch. haven't been consistent with my WOD's, so this was rough.

Comment #117 - Posted by: GleichSTL m/35/179/5'10" at September 30, 2013 1:51 PM

33:06 rx

First day back after wedding and honeymoon. Was able to make up a few of my own wods on my vacation, but this was a brutal first day back.

M/31/5'6"/192

Comment #118 - Posted by: McNerney at September 30, 2013 2:04 PM

27:32 as rx'd.

Probably wasted too much time trying to get perfect form (elbows up, bar on clavicles, etc) on thrusters instead of just muscling through them. Gave that up on set of 9 and flew through the rest of the way (relatively speaking).

Comment #119 - Posted by: JRL M/29/5'8"/160 at September 30, 2013 2:18 PM

26/M/6'2"/250#
RX'd
29:50

Comment #120 - Posted by: Thomas Horan at September 30, 2013 3:17 PM

Anyone sub 20 min is FOS

Comment #121 - Posted by: Rc at September 30, 2013 3:53 PM

M59/5'9" / 185

34:15 75# thrusters

Comment #122 - Posted by: m robert weiss at September 30, 2013 3:57 PM

Rx'd 27:56
Gnarly WOD, made me wish I was "Fran"ing instead!

Overhead squat set before WOD:
10x95#
8x115#
6x135#
2x155#
1x170# (new PR)
Failed attempt at 180#

Comment #123 - Posted by: Davis M/28/5'9"/155 at September 30, 2013 4:57 PM

M/44/5'8"/175

RXd in 18:00 flat

Comment #124 - Posted by: Jon Craig at September 30, 2013 6:35 PM

33:11

M/44

Comment #125 - Posted by: tRactOr76 at September 30, 2013 7:16 PM

39:28

Comment #126 - Posted by: GiAirMo at October 1, 2013 12:26 AM

M/45/185

As rx'd: 32:12

Lots of room for improvement. Anyone who got this done in under 25 mins, great job.

More better faster

Comment #127 - Posted by: Marty at October 1, 2013 5:58 AM

24:20 Rx
This workout should've been called "FRAN on PEDs" it was horrible. Hands got shredded.

Comment #128 - Posted by: iam_duck at October 1, 2013 6:44 AM

F/36/120/5'4
Th (55)
22:01

Comment #129 - Posted by: Fiona at October 1, 2013 8:14 AM

Wifey:
21, 18, 15, 12, 9, 6, 3
Walking lunges
15# thrusters
Assisted pull-ups
Hanging knee raises
28:43

Hubby:
21, 18, 15, 12, 9, 6, 3
Walking lunges
65# thrusters
Assisted pull-ups
Hanging knee raises
27:34

Comment #130 - Posted by: Pete&Emily at October 1, 2013 8:50 AM

As Rx'd. Just about killed me but we made it through.
Forgot to time

Comment #131 - Posted by: AdamWeaver at October 1, 2013 10:09 AM


22:10

Comment #132 - Posted by: Kevin McClellan 52 at October 1, 2013 10:22 AM

As Rx's for rep scheme scaling. I used 45lbs for thrusters and assisted pull ups when I died out. I can't fathom 95lbs right now with thrusters for that many reps. I am not sure If what I did was Knees to elbow. I have a pull up bar in a doorway so i can't hang off the ground and more like leg lifts. I made it work. Humbling workout though with that little evil force inside laughing!!!

Comment #133 - Posted by: Nick at October 1, 2013 12:01 PM

21-18-15

21:30

Comment #134 - Posted by: Ukkrew at October 1, 2013 12:34 PM

Love this picture. just goes to show that you don't need much to get in a killer workout!!!!

Comment #135 - Posted by: Jacqui at October 1, 2013 1:23 PM

Rx 23:03

Comment #136 - Posted by: Jairo Job at October 1, 2013 2:32 PM

Rx 23:03

Comment #137 - Posted by: Jairo Job at October 1, 2013 2:33 PM

Rounds 21-12
28:30
Kudos to you guys posting low 20s. Hellacious workout.

Comment #138 - Posted by: BenH M/32/5'9/168 at October 1, 2013 3:00 PM

26'46" Rx'd

Comment #139 - Posted by: crack shot at October 1, 2013 3:23 PM

31:03
Look forward to doing this WOD again in the future. I know that I can improve this time. Shooting for the sub 25:00 club!

Comment #140 - Posted by: Justin M/27/5'8"/144 at October 1, 2013 3:48 PM

25:30 as rx'd.

Comment #141 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at October 1, 2013 4:08 PM

25:50 rxd

Killer!

Comment #142 - Posted by: Hollyhog at October 1, 2013 5:48 PM

25 something. had several kid and house guest inturuptions

Comment #143 - Posted by: jdisch at October 1, 2013 8:20 PM

19:45
(Missed round of 12, so did at end in 3:00)
22:45

Comment #144 - Posted by: ART/M45/5'5"/150 at October 2, 2013 2:28 AM

26:32Rx. Group of us sharing a pull-up bar and oly bar.

Comment #145 - Posted by: Newmann at October 2, 2013 4:40 AM

26:32Rx

Comment #146 - Posted by: Newmann at October 2, 2013 4:41 AM

M/23/188/6'3
25:11 Rx'd

Comment #147 - Posted by: Alex at October 2, 2013 5:59 AM

18 through 3
Lunges
95# Thruster
PullUps
K's to E's
33:34
Good Workout
Bad Effort...Need to pick it up next time.

Comment #148 - Posted by: dyagg at October 2, 2013 7:02 AM

M/40/175/5'-8"

RX: 30:18

Wrecked me...

Comment #149 - Posted by: Shawn L at October 2, 2013 8:20 AM

M/34/6'1"/180

26:07 as Rx'd

Comment #150 - Posted by: Joel Pitney at October 2, 2013 8:24 AM

M/34/6'1"/180

26:07 as Rx'd

Comment #151 - Posted by: Joel Pitney at October 2, 2013 8:25 AM

22:59 as rx'd

Comment #152 - Posted by: MAGNUS 27/5'8"/155-160 at October 2, 2013 8:31 AM

28:42
21 - 5:17
18 - 5:49
15 - 5:39
12 - 4:27
9/6/3 - 7:28

Comment #153 - Posted by: PW56 at October 2, 2013 9:56 AM

M/29/5'8"/75k
@ 68# thruster
32:40

Comment #154 - Posted by: Peter at October 2, 2013 11:46 AM

20'53"

Comment #155 - Posted by: RAD at October 2, 2013 11:50 AM

Rx'd
37:00

Comment #156 - Posted by: Marty at October 2, 2013 12:14 PM

As Rx'd

32 min

What a burn!

Comment #157 - Posted by: Red Marcher at October 2, 2013 4:45 PM

17:23

Had to use a log for the Thrusters

Comment #158 - Posted by: Neal at October 3, 2013 3:01 AM

M/23/5'11"/184.6

23:12.40 RX'd

K2E were sloppy as usual.

Comment #159 - Posted by: Miles Forks at October 3, 2013 7:55 AM

Andrew
32:05

Karen
35:19

Comment #160 - Posted by: Andrew at October 3, 2013 3:59 PM

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Sit-ups

16:29

Not the cleanest transition between stations, but I probably needed the rest.

M/28/5'11''/195

Comment #161 - Posted by: Kent at October 3, 2013 8:51 PM

16:35

Comment #162 - Posted by: ryan griner at October 4, 2013 12:09 AM

30:29 Rx'd

Comment #163 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:19 AM

30:29 Rx'd

Comment #164 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:20 AM

Made up WOD on 131004-Friday:
Time - 35:43
Brutal combination of exercises, weight & reps.
Loved it!

Comment #165 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 4, 2013 11:06 AM

As Rx'd, 20:52. M/47/165lb

Comment #166 - Posted by: Shu at October 4, 2013 2:31 PM

30:34, my hands are broke!

Comment #167 - Posted by: Gustav at October 7, 2013 8:26 AM

Jeff
23:51
c2b pull ups
@ home
Horrible wod. Thrusters unbroken, but had huge breaks everywhere.

Comment #168 - Posted by: Jeff & Charity @ CF Snohomish at October 7, 2013 9:13 AM

Women RX'd (thruster at 65#)
16:28

Comment #169 - Posted by: Rachel Perjessy at October 7, 2013 2:18 PM

M/49/218/67"

42:03

For time, 21-18-15-12 rounds only of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Lap 4 : 42:03:04
Lap 3 : 32:08:52
Lap 2 : 24:26:20
Lap 1 : 20:48:48

Comment #170 - Posted by: kalauka at October 7, 2013 11:03 PM

18:10 at home.
Subbed 13kg dumbbell thrusters.

Comment #171 - Posted by: Mik at October 8, 2013 5:54 AM

M/33/5'7"/168
RX 22:14

Comment #172 - Posted by: Mark Salzman at October 9, 2013 5:21 AM

Subbed in 75lb Thrusters
42:36

Comment #173 - Posted by: Jared Ralphs at October 9, 2013 9:10 PM

45/m/176cm/73kg

As rx'd

24:06

walking lunges and pull-ups unbroken
Thrusters 12/9, 10/8, 9/6, 8/4, 9, 6, 3
K2E 15/6, 12/6, 10/5, 12, 9, 6, 3

Don't start too fast, never go to muscular failure. Thrusters take a lot of breath, even in the shorter rounds towards the end.
Walking lunges and butterfly pull-ups were the easy part, K2E right after pull-ups were not too bad and broken thrusters went well too.

Comment #174 - Posted by: Memuc at October 11, 2013 11:11 AM

2 1/4 rounds in 17:52

would have gone further, but people kept breaking down my thruster bar.

Comment #175 - Posted by: Manchild at October 15, 2013 6:03 AM

53/m/186

That was fun. 1st since sick. 37:30, yea...

Comment #176 - Posted by: denob at October 16, 2013 10:34 AM

For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Time 25:44

Comment #177 - Posted by: Jeff Gebbie at October 17, 2013 5:25 PM

28:23 as rx'd.

Comment #178 - Posted by: Ronnieboy M/50/5'9"/185 at December 30, 2013 5:10 PM
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