October 27, 2013
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
Compare to 130415.
Team World wins the 2013 CrossFit Invitational in Berlin.
Archived footage of the CrossFit Invitational can be seen on the CrossFit Games site.
Rich Froning and Rory McKernan do today's workout - video [ipod] [mov] [HD mov]
From the Vault:
Posted by Pukie at October 27, 2013 5:00 PM
WOD Demo with Dave Leys, May, 2007 - [video]
WOD Demo with Greg Amundson, September, 2007 - [video]
can someone post a link to the archived footage of the invitational from today? i can't find any links on games.crossfit.com site?
2013 invitational great viewing, congrats Team World.
Amundson the firebreather is amazing.
A little heavy for me, had to split all sets
Oops, did 21-15-9 instead. Explains my increase in time compared to 130415. Thought I was getting old... :)
Compare to 130415: 9:04
Great to watch the inviatational
25# pull ups
IT band is feeling better
compare to april 15th 2013
25# pull ups
15# weighted pull ups
9:47 pr by 57 sec
Last time 10:44 65# / ring rows with feet on floor
3 x 120, 3 x 120, 3 x120 @ 75% 1 rep max back squat
Sunday musings (channeling a certain brother-in-law)...
1) Moronicity. The act of being a moron. Those characteristics and qualities that are demonstrated by a moron.
Should be a word.
2) Zen. There is a certain calm that is found in gazing upon both water and fire. It is not uncommon to gaze upon either, later to discover that you have been doing so for several hours.
And more so, to be quite content in that discovery.
3) Visual. "I'm not sure it's necessary to have a screen that has more pixels than you have rods and cones." Brother-in-Law. Somehow those just sound like words to live by.
Although with screens, as with much else in life, size still matters, eh?
4) Ropes. The phrase "learning the ropes" takes on new meaning if you are a CrossFitter. After all, we actually do stuff with ropes, necessitating an actual learning process about what to do with ropes themselves! Once we've "learned the ropes" we are introduced to another cool phrase: "on the ropes". After "learning the ropes" we might feel "on the ropes" every time we are actually, you know, on a rope.
The technical part you get; after all, you're a CrossFitter and you have either climbed a rope or are about to do so. There are a couple or three ways to effectively scale those rungless b@stards, and upon mastering one or another it's time to start the learning process. As is so often the case for us, we end up learning much more about ourselves than we do about the movement.
Turns out that 1.5 or 2" braided cord is a direct line to the place where we store fear. All kinds of fear. Fear of heights is the no-brainer, but right next to that on the shelf is fear of falling, of injury, and of failure. As a coach you see it every time a non-climber approaches the rope for the very first time. You know the look, somewhere between "deer in headlights" and your first time watching "The Shining".
It's a tiny little thing, actually, to be able to climb a rope. The physical act that is. Like so many other things we attempt in the gym, climbing a rope is a much deeper and more involved endeavor than just the technical climb. "Learning the ropes" is another one of those episodes of self-revelation, learning how you respond when you are "on the ropes", a measure much greater than the length of the particular rope in question. Don't believe me? All you have to do is see the look on the face of a first-timer when she reaches up and taps the beam or rings the bell. It's a look of way more than "I just climbed a rope."
It's the look of conquest, and she'll be taking that with her everywhere from that moment on.
I'll see you next week...
Musings you know where...
Shoulders still recovering from the past few cycles, so scaled down to:
5:15 (pr by 0:05 over 130905)
Am I the only one seeing the three rounds?Because I'm seeing really fast times!Considering it took the three time champ over five mins to complete one round. I would believe that even a machine would take at least 15 mins to finish
2013-10-27: 15:16. 135,12rndsX3's,no weight, rev. grip to chest. 15rnds in 19:08. 11X1's 45# kb for pull ups.
2013-04-15: 8:28. 115."
2011-12-17: 10:08. 115."
2010-09-13: 9:09. 113. No weight.
Strict pull-ups @ no weight
Scaled to "not so heavy" Fran
25# weighted pull ups
9 strict, rest kip (no weight)
30 lbs WPU (limited equipment today)
Faster by >1 min over 4/15/13, but that was Rx'd. Still a good workout.
Nice job D.S. -- that's a great improvement.
yesterday- 1 rp 335lb back squat- pr
legs smoked, skipped heavy fran to do crossfit football wod:
95lb push press x 5
push ups x10
double unders x 15
6rnds plus 5 push presses and 7 pushups.
Back is way better, but not ready for thrusters. So, made this up:
10 minute amrap
5 weighted pull-ups, 10#
5 weighted dips, 10#
15 ohs, with pvc pipe
8 rounds + 5 pull ups
Nice improvement D.S.!
Another PR for Joe!
Bill- always impressive!
Did today's WOD before church and planned to practice my rope climbs after church--because I'm not very good at them--thought your post was spot on and appropriate for me at this time. Keep 'em coming.
got slower from 22:17
PR by almost 5 minutes.
Congratulations Team World!
BB Thrusters x 95lbs
1 set weighted pull-ups at 25lbs
2 sets pull-ups no weight
While wearing a 20lb Vest: 15-12-9 of
95lbs Thrusters and Pull ups= 5:34
Without 20lb vest: 15-12-9 of
75lb Thrusters and Pull ups= 3:31
Three rounds wearing a 20lb Vest of 15-12-and 9 reps, for time of:
75lb Sandbag Thrusters
Soldier for Life
Joe N. agree about the shoulders !
Bill M. Thanks a lot. You to
Kevin C. Thank you to and feel better soon I hope
125# thrusters, everything else Rx'd
So are you supposed to do the 15-12-9 three times or do you just do 15-12-9 reps for both exercises and that's it? Thanks.
17:03 as rx'd. Should have scaled.
@ #41 John Cacela...just 15-12-9.
strict pull ups or kipping. the video with froning starts with saying strict but rory kips. all the other videos shows with kipping so which is it?
45 lb Push press
100 lb lat pull
Warmed up w/ ~4 miler: 24:04
kb thruster w/ double 1 pood
weighted pull-up w/ 1 pood kb
didn't time it; couldn't breathe; finished.
Scaled to 105# thrusters
Weighted pull-ups 15#
Thrusters-50kg pull up-bw 16:17
Am I missing something? It says 3 rounds, but everyone is posting 1 time.
15:00 X Trainer
2 Mile Run
Thrusters went well. Pull ups killed my time. Did strict on the first set. Kipped the last two.
As rx'd 15:26
Heavy for me and the pull-ups were strict. Couldn't get a kip with a 45 lb weight.
Haven't done WODs in over a week due to last minute cramming for the NYC Marathon next Sunday.
Did very scaled version of today's WOD in 11:40
2 rounds of 15-12-9
non-weighted pull-ups using 1 support band
I cannot wait to get back to 3 on 1 off CrossFit.
Leaving shoulders out of it for a few days; pullup soreness / twinge on right shoulder.
15-12-9 95# DL, burpees
Warmed up with 30 secs on / off of rowing for 4 rounds - 2-min pace down to 1:38 pace (for 500m) in final 30 secs.
As Rx'd 11:34 beat my time from 130415 by over 8 minutes.
13.57 as Rx'd (pr)
Thrusters from rack like Greg A.
135# thruster anf 45# pull up
110 pound thrusters
22 pound weighted Pull-ups
...less weight next time maybe
Scaled, took it easy - fighting sore back
65#, body weight
25# weighted pull-ups
15:25.. probably a little heavy with such a slow time, not in the zone this morning.
10:02 rx. seemed slow--thrusters strong, but broken, can't seem to find a place to breathe on those heavy ones. pullups got me, very broken sets after first round of 8/7.
have a feeling fran is approaching.
I miss read I only did one round of 15-12-9 of 135# thrusters and 45# weighted pull-ups.
11:20. Thrusters not bad. Pull-ups tuff. Need to do more weighted pull-ups.
Ugh, need to add heavy thrusters to my weekly "do these more often do you don't suck at them in the wod" routine
PR is in the 12 range
9:04 w/ 50# KB for pull-ups, not a PR
Correction, 13.53 as Rx'd
Just coming back from almost 2 months off with a broken foot. Scaled down to a light Fran, thrusters at 65lb. 5:26, and sucking wind.
9.36. #115 thruster and #25 dumbbell.
scaled: 115lb thrusters
tive de baixar os pesos, ficou assim:
ronda de 15reps = 50kg thrusters, 7kg nas pull-ups (foi MUITO MUITO duro!!) abusei no peso
ronda de 12reps e 9reps = 40kg thrusters, pull-ups sem peso
tempo total = 17min24seg. foi muito duro o treino! fiquei completamente KO!
ronda de 15reps = 50kg thrusters, 7kg pull-ups.
ronda de 12reps e 9reps = 40kg thrusters, pull-ups sem peso.
tempo = 17min24seg.
should have watched video before. I did 3 full rounds rx in 47:48 108 reps instead of 36. what a mistake
13:14 RX'd.. thrusters are getting so much easier but those pull ups were a doozy. Only 2 at a time
chest to bar pull ups- 4
deficit handstand push ups- 3
toes to bar- 6
45# pull ups (kip)
45# DBs for thrusters
35# for pull-ups
21:05 w/ 115lb thrusters, 20-lb vest vs
24:00--used 135 for 1st set o' thrusters, then dropped to 115. used 45 for 1st set of pull ups, then dropped to 35. 10 min ellip wu 17/17. 9/13/07
1k run wu 4:49
strict pull ups
First time back in 2 years, modified to
bar only thrusters
all assisted PU's except for the first few
not as bad as I was anticipating, needed to use more weight on thrusters.
Scaled to 45 KG thrusters and 14 KG pull-ups first 9, then dropped to 10 KG for the rest of the round and the first 4 of the set of 12. I then realsed I was pretty much at failure and would be standing around doing singles so I ditched the weight and did normal pull-ups for the rest - I still wanted the metabolic hit.
Scaled thrusters to 50 kg
Scaled pull-ups to 12.5 kg
Scaled to 95lbs thrusters for first set, 115lbs next set and then 135lbs for last set. Pullups as prescribed. 14:30 time.
16 min, 95 lb and 10 for PU
Scaled thrusters to 115#
Scaled Pull-ups to 25#
Front Squats 2-2-2-2-2-2-2
As RX: 30min
135 pound barbell Thrusters
45 pound weighted Pull-ups (10 reps only then switched to 20#s)
scaled 110#/25# for the last 2 PU sets.
120# thruster, 45# pull-ups;
75lb thrusters and 20lb pullups
last time, two years ago, 95lb and 20 in 10:55
Struggle bus from Monday
115 lb thrusters
36 lb pullups
115lbs thruster; 35lbs pullups
A little slower than last time.
Thrusters: 10/5, 9/3, 9
PUs with 45# DB. Sets of 2s & 1s.
115# thrusters and 25# pull ups
11:51 lost a lot of time dropping the dumbell. Could not grip well with my ankles.
First time doing this one: 19:39
Not a fan of how this is written out. Normally, if it was Fran, it would say, 21-15-9 of ……
Not, 3 rounds of 21-15-9.
We all did 3 rounds of 15-12-9…….No wonder it took most over 35 mins…….
14:11 (last time 13:25 PR, before 14:42 and 15:52)
Thrusters 6/5/4, 5/4/4 (one extra), 4/3/2
Pull-ups 6/5/4, 5/4/3, 3/2/2/2
Thrusters with PC from the floor, pull-ups with dumbbell hanging between toes.
Thrusters not too bad. Lower right bicep bothering me so that made rack pos tough & entire exercise painful. PU pretty tough & very broken & that was with dip belt. Would've been even tougher w/dumbbell.
2011: Skipped. Did a couple of extra WODs at Triangle, including Turkey Burner.
Rx'd 19 min
Very broken - PU's all in sets of three, Thrusters in sets of 9, then 6 then 3
15 - 12 - 9 reps, for time of:
Thrusters barbell max 60 kg.Scalato a 40 kg.
weighted Pull-ups max 20 kg.Scalato a 10 kg
Per ponderata pull-up, mettendo una libbra 45 manubrio tra le gambe sopra le caviglie incrociate grandi opere.
8:15 Rx'd. Beat my last time by 5 min!
CFWUx3 (1 MU sub for PUs/dips)
12:40 (+1:38, +:42 from last time)
used db rather than backpack which I think is slower/harder