CrossFit | 201028
Wednesday

201028

Workout of the Day

76

Happy Star
5-7-9-11 reps for time of:

Burpees, jumping over an object
Thrusters, increasing load each round

Run 200 meters at the start of each round

♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters

Post time to comments.

Happy Star

happy star

Samuel Kwant leading the Happy Star event

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Comments on 201028

76 Comments

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Kury Akin
April 7th, 2021 at 1:46 pm
Commented on: 201028

13:04 @45kg, 150m rows and regular burpees

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Cy Azizi
December 20th, 2020 at 6:50 pm
Commented on: 201028

16:51 female rx

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Jeff Chalfant
November 18th, 2020 at 10:36 pm
Commented on: 201028

15:35 with 105-115-125-135lbs. and roughly 32” barrier as close to the games setup as possible. Changed weights after thrusters and before runs and used a rack. Broke rounds 3 and 4 thrusters into 2 sets each.


179/41/69”

(edited)
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Dyon Torrell
November 18th, 2020 at 1:55 pm
Commented on: 201028

9:46 Rx

Burpees over 30 inch box

All thrusters unbroken

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Morgan Greene
November 15th, 2020 at 9:44 pm
Commented on: 201028

16:24

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Giuseppe Petrillo
November 9th, 2020 at 11:07 am
Commented on: 201028

11:05 60kg

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Alex Pham
November 6th, 2020 at 4:43 pm
Commented on: 201028

15:53

115# thrusters for all rds

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Ralph Keeley
November 4th, 2020 at 7:10 am
Commented on: 201028

M/34/6'/175#


12:47

Rx barbell, 250m run, burpees over bench

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Loris Giuliano Ferrari
October 31st, 2020 at 5:08 pm
Commented on: 201028

Male 50yo/180cm/77Kg

15'13"

Sub ladies

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Jon Friedland
October 31st, 2020 at 4:17 pm
Commented on: 201028

13.30 with 27" box and 75, 85, 85, 85


JonNYC

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Antoine Perreau
October 31st, 2020 at 9:50 am
Commented on: 201028

11'05"

Scaled to women weights

(edited)
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Mike K
October 30th, 2020 at 7:17 pm
Commented on: 201028

4 rounds 5,7,9,11

.13 mi on assault bike

burpees

75lbs thrusters

10:28

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Erik Dresner
October 30th, 2020 at 6:40 pm
Commented on: 201028

19:48 Rx. Burpees over weight bench


thrusters: 5/5-2/4-3-2/3-3-2-1-1-1


1 no rep on that last round probably cost me 30 seconds of recovery time. Proud of myself for doing this Rx. 11 reps at 165 is intimidating to me!

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Fabien Deneuville
October 30th, 2020 at 3:33 pm
Commented on: 201028

Did as street workout with 26kg odd object. 11’40" great wod with Nice game triplet

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Daniel Lowe
October 30th, 2020 at 9:05 am
Commented on: 201028

200m runs

Then


5-7-9-11

Burpees over bar

Thrusters 50kg


10:42

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Vanessa Branstetter
October 30th, 2020 at 2:02 am
Commented on: 201028

24:05 400m runs, 65#,75#,85#,95# burpees over bar.

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Myles Lance
October 30th, 2020 at 12:44 am
Commented on: 201028

16:37

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James W Bobo II
October 29th, 2020 at 10:25 pm
Commented on: 201028

M//36/175/6’


started each round with .30 mile bike

burpees over bar

thrusters @ 45 kg, 50 kg, 55 kg, 60 kg


11:34

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Christian Simpson
October 29th, 2020 at 10:16 pm
Commented on: 201028

Sc echo bike 0.37mile (3x run distance)

Burpee+thruster, 95#/100/105/110. Rx reps.


17:11

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Joshua Williams
October 29th, 2020 at 10:09 pm
Commented on: 201028

scaled to 4 rounds:

200m row

5-7-9-11 burpees

5-7-9-11 thrusters (95,115,135,155)

time: 17:33

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Ryan Huser
October 30th, 2020 at 3:38 am

Nice man!

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Ryne McIntosh
October 29th, 2020 at 9:26 pm
Commented on: 201028

Scaled weight on thrusters.

200m run

burpees rx’d

thrusters 135-140-145-150

had to break last 11 into two sets.

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Greg Fairbanks
October 29th, 2020 at 3:58 pm
Commented on: 201028

rds of 5-7-9-11

8 stair sprint ups (basement stair)

Burpees (full with big jump)

thrusters 65-75-85-95


14:20


heavy breather, that one

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Owen Moss
October 29th, 2020 at 1:12 pm
Commented on: 201028

13:55m starting with 30kg (66lbs) and increment 5 kg (11lbs) each round ending at 45kg (99 lbs).

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Eugenio Gonzalez
October 29th, 2020 at 10:05 am
Commented on: 201028

Did 9:15, but scaled down the weights, the burpess were over a bench (which is what I had at hand) and runs were 20x10m shuttle sprints

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Jeffrey Howard
October 29th, 2020 at 9:19 am
Commented on: 201028

M/25/5'8"/160lb

CrossFit AFK


15:03 - Sc (95-105-110-115, burpees over a yoke set above hip height, all four runs in different directions of about 300 meters)

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Matthew Morris
October 29th, 2020 at 4:10 am
Commented on: 201028

22:38 rx’d, really proud of those 165# thrusters!

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Matheus Henrique
October 29th, 2020 at 2:50 am
Commented on: 201028

16:30 at #105_115_125_135.

Bar facing burpees.

This wod is violent.

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Chris Broomes
October 29th, 2020 at 2:15 am
Commented on: 201028

Scaled using dumbbells

4 rounds

200 M run

5/7/9/11 burpee jump over 18” bench

80#,90#,100#,100#

13:01

M/48/5’5”/189#

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James Gentile
October 29th, 2020 at 1:15 am
Commented on: 201028

13:08 at 95_105_110_115 w/ bar facing burpees. Kicked my ass.


Hats off to anyone doing this as RXd!

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Travis Schwartz
October 29th, 2020 at 12:47 am
Commented on: 201028

I took Chris' scaling advice today


20 min AMRAP:

15 Thrusters

7 burpees


7 rds + 3 Thrusters, the first 2 @95 and the remaining 5 @75.

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Erica McLean
October 29th, 2020 at 12:46 am
Commented on: 201028

Subbed to 75 75 85 95, 200m run on treadmill at 5, burpees over 24" box. *i took the bar from the rack each time.

17:20

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Kevin Flowers
October 28th, 2020 at 11:43 pm
Commented on: 201028

M/55/185/6’0”


4 rds

200 m run @2% (8.5 mph on treadmill)

5-7-9-11 Burpees over 24” box

5-7-9-11 Thrusters (95-105-110-115 lbs)

12:27

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Steve Day
October 28th, 2020 at 9:54 pm
Commented on: 201028

Hill runs

Women's weights

11:50

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Edward Bauer
October 28th, 2020 at 9:51 pm
Commented on: 201028

M/41/185/5'9"

19:18 Rx - Burpees over Rogue Bench

It took about 5 minutes to get through the 165 thrusters. I broke them up into 5+3+3.

(edited)
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Stacey Thompkins
October 28th, 2020 at 8:48 pm
Commented on: 201028

M/46/6'2"/185#


Women's rx'd with bar jumping burpees

12:54

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Charlie Pokorny
October 28th, 2020 at 8:25 pm
Commented on: 201028

13:57 Rx

Runs on rough (but low grade) terrain, burpees over 24" box

m/52/5'11"/200#

(edited)
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Hank McKibban
October 28th, 2020 at 8:21 pm
Commented on: 201028

18:40 (jumps over ~20” bench, 155# for both rds of 9 and 11)

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Nicole Deaver
October 28th, 2020 at 8:04 pm
Commented on: 201028

13:43

45/55/65/75#

burpees over bar

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Jim Rix
October 28th, 2020 at 7:57 pm
Commented on: 201028

Scaled to standard burpees, jumping a bit higher, and 75-80-85-95# thrusters

13:23


58/5’8”/160

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Evgeniy Kalinin
October 28th, 2020 at 7:47 pm
Commented on: 201028

Time 11:03

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Avraham Kupetz
October 28th, 2020 at 7:43 pm
Commented on: 201028

Scaled

Instead of run , I did 150 jump rope singles

And instead of Rx weight for thrusters, I did them all with 25 lb. Dumbbells.

Time ; 12:03

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Claire Fiddian-Green
October 28th, 2020 at 6:44 pm
Commented on: 201028

17:54

Runs Rx, burpees scales to bar-facing burpees over bar, thrusters scaled to 5@ 65#, 7@ 75#, 9@ 80#, 11@ 85#

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Js Smith
October 28th, 2020 at 6:39 pm
Commented on: 201028

Row 300m before each round &

Scaled to protect wrist to 5-7-9-11 of:

Burpees, jump over shoe box & used push-up handles instead hands on floor 

Land mine thrusters, 45#/55/65/75

19:28

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Chris Mugan
October 28th, 2020 at 6:36 pm
Commented on: 201028

14:36 RX


Running on a groin injury so not too bad had to pace it slower.


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Victor Rubio
October 28th, 2020 at 6:06 pm
Commented on: 201028

**scaled**

Happy Star

5-7-9-11 reps for time of:

Burpees

Thrusters, (used DB's)

Run 200 meters at the start of each round (on a treadmill)

15:01

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Az Native
October 28th, 2020 at 4:58 pm
Commented on: 201028

17:28, did all thrusters at 125. Didn’t want to scramble to change weights. Burpees over bar.

(edited)
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Joshua Willing
October 28th, 2020 at 3:56 pm
Commented on: 201028

M39/6’0/190


12:36 @ ~300m run (it’s dark)

115# straight through

20” box


thrusters are still intimidating after 8 years of this. Trying to pick weights that let me go unbroken (broke up last set, the blerch caught me)


On a separate subject, I’ve been experimenting with a low rep - high weight - linear progression strength template done just prior to the main WOD. Not sure how I feel about it yet.

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Chris Meldrum
October 28th, 2020 at 3:54 pm
Commented on: 201028

As rx’d, 15:20.  Used 30” box for burpee-jump-overs.


Did thrusters unbroken through 7, then 5-4 and 5-3-3.  Used 2 bars to minimize weight changes, but had to towel off shoes from run each round.  I was on pace for a nice 12-13 minutes until that last round, which clocked in at 6 minutes.  Those 165# thrusters sucked the life out of me!


47m/5'10"/180

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Jim Rix
October 28th, 2020 at 7:59 pm

Chris, can’t imagine why! 😀

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Michael Arko
October 28th, 2020 at 2:50 pm
Commented on: 201028

75-85-95-105 thrusters

13:15

fun but tough for me!

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Michael Arko
October 28th, 2020 at 3:35 pm

For burpee "object" I strung a broom handle high (27") between 2 ladders. Unlike those CFG wimps, I actually had to jump to clear the bar, not just drag myself over.

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Charles Meyers
October 28th, 2020 at 1:59 pm
Commented on: 201028



Happy Star

5-7-9-11 reps for time of:

Burpees, jumping over an object

Thrusters, increasing load each round

Run 200 meters at the start of each round

65-75-85-95

Burpees jumping over Bar

23:50

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Coastie Nick
October 28th, 2020 at 1:59 pm
Commented on: 201028

23:53 Rx’d

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Lincoln Kerger
October 28th, 2020 at 1:04 pm
Commented on: 201028

5-7-9-11

Burpees with a high jump after each one

65-75-95-105# Thrusters

200-300m run at start of each round

14:20


Scaled the weight way down as my wrists and right elbow were not feeling all that great after yesterday. Nothing really adequate to jump over, so just jumped as high as I could after each burpee. Only 1 bar so that took some extra time to add weight for each round.

(edited)
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Brett Eckles
October 28th, 2020 at 1:04 pm
Commented on: 201028

13:08 Rx


Good one. Did burpees over the barbell


M/6’1”/195/27

(edited)
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Karina Findlay
October 28th, 2020 at 12:41 pm
Commented on: 201028

5-7-9-11

burpees over bar

55-65-70-75# thrusters

400m run before each round

18:12

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Randy Crooker
October 28th, 2020 at 12:35 pm
Commented on: 201028

5-7-9-11

burpees over 22” box

Thrusters

95, 105, 110, 115lbs

200m run before each round


I only have one bar so I had to add weight each round.


11:56

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David Williams
October 28th, 2020 at 12:18 pm
Commented on: 201028

M/36/170lb/5’7”


105lbs for all thrusters

burpees over bar


10:51

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Mike Andridge
October 28th, 2020 at 11:30 am
Commented on: 201028

5/7/9/11

burpees--climbing over a 30" box

Thrusters

95/105/110/115

200m run before each round

26:41

m/50/175

really wish I didn't time this one.....:)

But glad I did it--work on my weaknesses....

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John Keenan
October 28th, 2020 at 11:10 am
Commented on: 201028

Oops over 50 not over 59

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John Keenan
October 28th, 2020 at 11:07 am
Commented on: 201028

Warmup with 20 mins of toes to bar drills


Then


200 jump rope singles

5 burpees to 24” box step up

5 65# thrusters


200 jump rope singles

7 burpees to 24” box step up

7 65# thrusters


200 jump rope singles

9 burpees to 24” box step up

9 65# thrusters


200 jump rope singles

11 burpees to 24” box step up

11 65# thrusters


  1. had to lower weight to make sure I didn’t cheat ROM
  2. had to sub jump rope for run because it’s too dark where I live. 200 reps is probably a bit long but it’s the max of my unbroken right now so it challenged mental discipline to stay focused and remain unbroken.
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John Keenan
October 28th, 2020 at 11:09 am

Forgot to say time 16:16


i miss the old days when we posted our age. Back then I felt humbled by my comparison but today I’m over 59 and I’ve been CrossFitting for 15 years. I’m not trying to be the fittest man...just the last man standing.

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Chris Sinagoga
October 28th, 2020 at 5:41 pm

That's dope! You probably started right before me. My first workout was Linda in November 2015, then I started to get into it more consistently that spring when basketball was done. Do you remember what your first workout was?

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John Keenan
October 28th, 2020 at 6:34 pm

1st WOD was Cindy. November 2005. It was either the week of or right before Thanksgiving. I did 10 sets and felt smoked. Pull-ups were and still are always strict. I’ve made it to 18 since but I’m sure I’m back at 10 now due to age surgery recovery.

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Chris Sinagoga
October 28th, 2020 at 6:39 pm

I made a typo. 2005 is what I meant.


Good ol days where Cindy came up twice a month!

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Jim Rix
October 28th, 2020 at 8:05 pm

My first CF workout, in 2007 timeframe, was at Hurlburt Field, and was 10 RFT of 15 deadlifts at 135# and 15 push-ups. 135 was heavy, and could barely move afterwards


I miss the days of several hundred comments on the main page, which included a lot more than just posting our scores and times.

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Chris Sinagoga
October 29th, 2020 at 2:30 am

Me too. Plus a lot of the big names would be on there too. I used to post under "Chris S" and the high school's athletic trainer would post as "brian t." I stopped posting under Chris S when the Champions Club started in 2010.


I think it will come back around to that kind of involvement some day. It was too good not to.


Jim, it seemed like there used to be more medium weight/high rep workouts that would just cook you. That looked like a rough one.

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Joe Conradi
October 28th, 2020 at 10:44 am
Commented on: 201028

Subbed/scaled to:

5 2x70#DBs thrusters

7 2x70#DBs thrusters

4 2x70#DBs thrusters, 10 2x45#DBs thrusters

4 2x70#DBs thrusters, 14 2x45#DBs thrusters


(The rest was RX)


16:06


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Damien Leroux
October 28th, 2020 at 7:44 am
Commented on: 201028

12'22 rx

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QiHui Xing
October 28th, 2020 at 4:30 am
Commented on: 201028
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Jim Rix
October 28th, 2020 at 2:27 am
Commented on: 201028

2 videos on running in the past week. As an old guy who learned to run heel to toe, these are hugely valuable. As a young guy who only ran, I easily averaged 7:30/mile, every day, from 20-40 minutes/day...but while running wrong. Running like that now makes me a 9:00/mile guy. Gonna bookmark these two videos and watch before each run till I can really internalize and create muscle memory on running. Nice instructional videos, HQ.

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Chris Sinagoga
October 28th, 2020 at 2:16 am
Commented on: 201028

Champions Club Scaling Notes


RANT

Diving into Dr. Romanov's teachings - and really trying to understand them - is one of the best things you can do as a coach or an athlete of anything. In a world where Kelly Starrett, Coach Glassman, and Carl Paoli exist, Dr. R might be a better mind than all of them. Mr. Short Shorts is the real deal.


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement done in a distance that can be sprinted if needed

Burpee - jumping with just about as much range of motion as possible, also with a standard that's easy to judge

Thruster - squatting and pushing with a heavy(ish) weight and an emphasis on an upright torso


WHAT ABOUT THE FORMAT

Adding an increasingly difficult stamina factor to two movements that are capable of working through said stamina, making for one miserable experience.


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

15 thrusters

7 burpees


CONSISTENCY SCALE

For time:

Run 1 mile

35 burpees

35 thrusters


INTENSITY SCALE

As is, rest as needed between rounds


MY STUFF

Kinda did it For Quality. Used 135 on all rounds of thrusters, did singles for burpees and jumped as high as possible on each one. Used the run more for recovery. Still kicked my butt. 13:something.


GENERAL FEAR LEVEL: 7

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Jim Rix
October 28th, 2020 at 2:15 am
Commented on: 201028

Having now watched most of the Games, kudos to CF and Dave for an OUTSTANDING event and test of fitness. The lower # of competitors let Dave and crew devise a nasty series of tests that I think was better than the "normal" games, which is great, but suffers for the number of competitors. The tests were brutal, yet very much grounded in CF culture. Returning to The Ranch made it that much more special. Thanks to CF for a wonderful event, and to the top 10 competitors for a wonderful Games. My only real question...how can Mat and Tia dominate over so many different workout domains? Amazing.

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Mike Andridge
October 28th, 2020 at 9:27 am

Completely agree Jim!

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Charlie Pokorny
October 28th, 2020 at 8:29 pm

I agree too. When Dave told Mat to do the whole course backwards, I initially thought he meant running backwards (in the manner of hero WOD Griff) the whole way back. I was relieved for the athletes when it became clear this was not the case.

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