CrossFit | 210927
Monday

210927

Workout of the Day

53

50-30-20 reps for time of:

Thrusters
Pull-ups

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 061207.


Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups

♀ 15 lb. ♂ 22 lb.

Comments on 210927

55 Comments

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Jeff Chalfant
October 18th, 2021 at 9:27 pm
Commented on: 210927

18:02 as rx’d. (Gymnastic kip)

I really get gassed by large sets of thrusters so I did all in sets of 10 or more, which sucked and probably slowed me overall. 50 pull-ups in 12s and 13s

30 in 10-8-6-4-2, 20 in 2-4-6-8...

Cardio!!!


Built up to a 165lb power clean plus 3 push press in the warmup.


184/42/176cm

(edited)
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Jesse Montagnino
October 18th, 2021 at 1:32 am
Commented on: 210927

14:10 rx

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Mario Cruz
October 12th, 2021 at 11:28 am
Commented on: 210927

Rx

12:46

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Morgan Greene
October 11th, 2021 at 9:10 pm
Commented on: 210927

15:02

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Leonel Manzilla
October 5th, 2021 at 8:32 pm
Commented on: 210927

I'm very pleased by how well I did in today's workout


My upper body is not that strong so I thought I would make it in like 20ish mins


Male Rx 23y 175cm 83kg


14:18 mins


65lb thruster

Mixed kipping pullups and bfs pu mostly bfs


Considering the upper body load from past workouts today's WOD is super win


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Ralph Keeley
October 5th, 2021 at 1:25 am
Commented on: 210927

M/35/6'/175#


17:01 Rx

Deo gratias

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Phill Kiddoo
October 2nd, 2021 at 2:40 pm
Commented on: 210927

12:47 rxd.

I'm on day 4 post WOD and still can’t straighten my arms. Most of the swelling and pain has subsided In the elbow region. Broke the sets up in 10s and was working hard but thought I was in my ability. After 11 years of CrossFit, I still keep learning.

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Jeffrey Howard
September 30th, 2021 at 9:20 pm
Commented on: 210927

M/25/5'8"/155lb

CrossFit AFK


13:30 - Rx

(Did 30/20-20/10-10/10 for unbroken sets for both thrusters and pull-ups. Had to take descent breaks between to recovery enough to go for the larger sets. R1 was 4:50, R2 was 5:10, R3 was 3:30. Definitely needed the most rest going from R1 to R2 and in between the 20/10 split. Upperbody stamina and overall CVRE took most of the beating.)

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Dave DeCoste
September 30th, 2021 at 5:37 pm
Commented on: 210927

14:04 Rx

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Pedro Ber
September 30th, 2021 at 12:01 am
Commented on: 210927

21:46 RX'd

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Damien Leroux
September 29th, 2021 at 8:48 am
Commented on: 210927
(edited)
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James Gentile
September 29th, 2021 at 1:34 am
Commented on: 210927

First high volume workout in the past 2.5 weeks. Scaled it down to 55lbs. Kipping pull-ups are still garbage so that part took more time.


17:22.

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Andrew Appleton
September 28th, 2021 at 10:48 pm
Commented on: 210927

19:32 Rx

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Chris Meldrum
September 28th, 2021 at 5:22 pm
Commented on: 210927

As rx'd, 10:41.


If this was a mental challenge, I think I failed lol. Broke thrusters 35-15 / 20-10 / 20. At least the last round I emptied the tank. Pull-ups 25-15-10 / 20-10 / 12-8. Left shoulder started to get a little sore as my butterfly kip fatigued; had to switch to regular kip for the last several reps of rounds 2 and 3. High rep WODs like this smoke me!


48m/5'10"/180

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Troy Bruun
September 28th, 2021 at 5:12 pm
Commented on: 210927

Completed 9-27


12:08 Women’s Rx


*getting better with kipping pull-ups

did some strict



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Dan Morris
September 28th, 2021 at 1:50 pm
Commented on: 210927

As RX’d:


22:55


42 / 6’0 / 190

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Randy Crooker
September 28th, 2021 at 12:40 pm
Commented on: 210927

Rx 15:55

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Nicole Deaver
September 28th, 2021 at 10:21 am
Commented on: 210927

20:40 Rx

(some of those pull-ups may have turned into jumping pull-ups.)

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Byron Hills
September 28th, 2021 at 1:07 am
Commented on: 210927

24:14

subbed 45# Thrusters & Jumping Pull-ups from 12” box

shoulder C-

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Michael Witous
September 27th, 2021 at 11:17 pm
Commented on: 210927

60/M/185

50/30/20 thrusters

25/15/10 pull ups

11:25

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Sam K
September 27th, 2021 at 9:34 pm
Commented on: 210927

Pretty sure I'm sick today 🥴


Rx

17:49


M/30s/225lbs

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Coastie Nick
September 27th, 2021 at 9:26 pm
Commented on: 210927

Rx’d: 13:48

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Antonio Alves
September 27th, 2021 at 9:16 pm
Commented on: 210927

Modified / scaled:

--

50-30-20 reps for time of:

DB Thrusters w/ 2x 9,5 kg DB

Bodyweight inverted rows

SCORE: 18' 02''

--

Still sore from yesterday's pushing, decided to go light on the thrusters. Good call. Even in this light version, it hurt. Good one, though.

Ended up doing 50 more thrusters for good measure.

10 km bike in the early morning, another 10 just before WOD.

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Brian Louchis
September 27th, 2021 at 8:38 pm
Commented on: 210927

15:15 Rx

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Charlie Pokorny
September 27th, 2021 at 7:16 pm
Commented on: 210927

12:52 Rx'd

m/53/5'11"/198#

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Michael Newton
September 27th, 2021 at 7:15 pm
Commented on: 210927

9:14


scaled to 45# thrusters and bent over rows. Scaled too much probably

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Mark Yates
September 27th, 2021 at 6:29 pm
Commented on: 210927

50, 30, 20 to (2)25# thrusters, assisted PUs.


13:20. Scaled too much but PUs are trouble, so I hesitated to do more.

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Joe Conradi
September 27th, 2021 at 6:28 pm
Commented on: 210927

Scaled to 50/30/20 of:

2x30#DBs thrusters

1/2 strict pull-ups, 1/2 band assisted jumping pull-ups


14:09

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Az Native
September 27th, 2021 at 5:41 pm
Commented on: 210927

22:04 rxd. Started out sore from 90 pull-ups Friday plus the hspu from yesterday…

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Chris Long
September 27th, 2021 at 5:14 pm
Commented on: 210927

17:20 RX

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Jim Rix
September 27th, 2021 at 4:35 pm
Commented on: 210927

Scaled to 55# thrusters

20:09

Wow. Funny how easy such a light weight thruster is, even as it kicks your ass.


58/5’8”/154

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Steve Day
September 27th, 2021 at 4:13 pm
Commented on: 210927

scale to:


(2)30lb dumbbell thrusters

assisted pull-ups


17:19

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Christian Simpson
September 27th, 2021 at 3:39 pm
Commented on: 210927

Cool to see the 1st generation greats on the main site...there were sooo many comments back then! I'm almost at 2 years of CrossFit...thanks to many of the posts from the likes of Jim, nicole, Chris, Steven, Juan, Mike, Stacey.


Rx, 28:23

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Az Native
September 27th, 2021 at 5:43 pm

Agreed Christian. I was CFing back then, cool to see a bunch of names I haven’t seen in many years…including Coach!

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Nate Gordon
September 27th, 2021 at 3:17 pm
Commented on: 210927

14:39

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Kris Sienkiewicz
September 27th, 2021 at 3:01 pm
Commented on: 210927

Rx (30kg) 10:05

M/44 /80kg

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Charles Meyers
September 27th, 2021 at 1:26 pm
Commented on: 210927


25-15-10 reps for time of:

Thrusters 57.5 lbs

Assisted pull-ups jumping

8:24

(edited)
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Jonathan Elmore
September 27th, 2021 at 1:22 pm
Commented on: 210927

17:21 Rx Fire Breather! Just realize 30+45=75 Oh well I guess I did 75 lbs.

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Michael Arko
September 27th, 2021 at 12:54 pm
Commented on: 210927

50lbs thrusters

15:38

Too slow on rd.2 pull-ups (rd of 30).

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Jonathan Elmore
September 27th, 2021 at 1:16 pm

Nicely done

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Braxton Glass
September 27th, 2021 at 12:36 pm
Commented on: 210927

58 yo m 5’5” 145lbs


50/30/15

20lbs

Assisted Jumping PU 10” box


8:50

(edited)
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Matthew Moran
September 27th, 2021 at 10:59 am
Commented on: 210927

17:49rx

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Liz Rekas
September 27th, 2021 at 11:00 am

Well done!

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Mike Andridge
September 27th, 2021 at 10:34 am
Commented on: 210927

Scaled to

50-30-20

45# barbell thrusters

strict pull ups

18:41

m/51/170


Yes! Jim and Chris....I spent 20'ish minutes scrolling through the compare to comments last night.....so cool.

CF found me in 2012---and then I spent A LOT of time going through/finding out what Crossfit really is through the old posts from the

very beginning, and I still do.

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Jim Rix
September 27th, 2021 at 2:48 pm

CF found me in about 2007 when I returned from Iraq. I did main site for a few years without ever opening the comments, fearful that I’d get laughed off stage or (worse) locked out of the programming. I found the community when I finally tried the comments, probably in 2010 or 11.

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Az Native
September 27th, 2021 at 5:45 pm

Lots of fun back then Mike! Glad you found it.

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QiHui Xing
September 27th, 2021 at 9:30 am
Commented on: 210927

50-40-30!!!

RX:16'58''.

https://youtu.be/hAnXbuV1vbE

(edited)
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Ryno Verster
September 27th, 2021 at 4:07 am
Commented on: Workout Tips

Great presentation Oakley❤️

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Ryno Verster
September 27th, 2021 at 4:06 am
Commented on: Workout Tips


(edited)
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Steven Thunander
September 27th, 2021 at 2:35 am
Commented on: 210927

Globo scale: If you have only dumbbells today sub to 15/25lb dumbbells. As this is high intensity, if a pull up bar suitable for kipping is not available sub ring, TRX or inverted bodyweight rows in a rack or smith machine. Another option is to do half strict and half jumping pull-ups, or use assistance with a gravatron machine or bands if the bar isn't suitable for kipping, or heavish lat pull downs as a last resort. If none of those are available sub sumo deadlift high pulls with the same dumbbells or barbell you are doing thrusters with.


Bodyweight/ equipment less sub: burpees for thrusters, pull-ups or rows (railing, or towel hanging from a sturdy object).


Busy gym: do all pull-ups and thrusters straight through as a large set or opt to sub sumo deadlift high pulls in the wod as posted above. Include some pullup skill work pre WOD.

(edited)
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Chris Sinagoga
September 27th, 2021 at 2:17 am
Commented on: 210927

Champions Club Scaling Notes


RANT

To keep with the throwback theme, bingo deserves a shoutout at some point. He used to do his "Sunday Musings" and that kind of gave me the idea to do the scaling notes. But Jim is right, some nostalgic names and a classic picture on the Compare-To.


MAIN DECISION

Fran or Stamina Fran?


WORKOUT THEMES

A variation of a benchmark with a little less intensity because of an added stamina factor. Pulling with skill, jumping with a ton of range of motion and a light(ish) weight. Also pushing with skill.


TECHNIQUE SCALE

As is, sub kips for pull-ups and go as light as needed on the thrusters.


CONSISTENCY SCALE

Sub ring rows for pull-ups


INTENSITY SCALE

Fran.


INJURY SCALE

Upper-body - 3 rounds of: 30 one-arm thrusters, 800-m run

Lower-body - AMRAP in 15 minutes of: 10 dumbbell press, 5 L-pull-ups


MY STUFF

13:03, subbed 20# dumbbell and rope pull-ups. Kinds BS'd this one, used it as more of a warmup for coaching the sessions. I might come back to it.


GENERAL FEAR LEVEL: 7

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Jim Rix
September 27th, 2021 at 4:02 am

I didn’t get down far enough to see bingo’s post, but he was huge on Mai site for so long. The January WOD posts of course, but the Sunday musings were even better to me. Lots of wisdom, humor, sometimes pain, and insight on fitness, working out, and life. Would love to see him on Main site again.


Also Kevin c, one of the original (at least to me) suspects. I’m sure Mike A and Stacey T will remember him.

(edited)
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Jim Rix
September 27th, 2021 at 2:00 am
Commented on: 210927

Check the compare to comments. Among others, posts by Coach (on Greg Amundsen’s behalf), Bridges (Josh?), Kelly Moore, and Speal. Lotta CF history in this WOD.


The video said this should take 10-14 min. If this took Speal 10, it’ll take me at least 25!

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Chris Sinagoga
September 27th, 2021 at 2:10 am

Dude I was about to post the same thing! In addition to your names, OPT, AFT(!), and gregev (Greg Everrett?), bingo. I'm under "Chris S". I think Mel might be on there too.

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Chris Meldrum
September 28th, 2021 at 5:19 pm

I'm not quite that old. Didn't start CrossFit until 2008...cool to see the OGs though!

(edited)
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