Apr 18, 2012

041912 Thursday

Skill
Turkish get-ups

WOD
9-6-3
Thruster (165/105)
C2B Pullups

Scale the weight as needed. For an example, elite athletes accomplish this workout in under 4:00 minutes and they complete muscle-ups instead of C2B. Pick a weight and pull-up scale that allows you to complete in under about 7:00.

Thrusters should start from floor at the beginning of each set. No racking the bar. Bar is either on the ground or conducting the thruster.



Putting it all together...


27 comments:

james said...

http://games.crossfit.com/workouts/regionals-individual

so if you were a regionals athlete you could probably do 30 225lb hang cleans !!! I am not sure what the rest of the world would though !!!

Noah said...

Is it wrong that after reading those six events I am happy I was not even close to making the regionals?

Rich M. said...

Wow! That looks rough!

Alex E. said...

I agree with Noah. I feel like we should send condolences to those who made it to regionals...

Matt B. said...

Open invitation to all and any interested. My office mates usually play pickup soccer over lunch on Fridays, but this week we're going on Thursday. We play from 1130-1300 on the baseball field next to Gruber. Small goals and 2v2 or 10v10 depending on who shows up. Bring a dark shirt and white shirt. No prior experience required.

Soraya said...

Awesome job, Karin! So good to see you! (And of course, James, great as always as instructor).

scottnkelly9901 said...

IMCF Hohenfels:

4:47 scaled thrusters to 135lb

Debbie said...

Sorry for those of you I have told in the past were part of my all time favorite CrossFit memories. This morning I witnessed what I know will forever be my favorite memory...

AMBER DID HER FIRST PULLUP!

For those of you who have been around this year, you have seen her work as hard as I have and I could not be prouder of my friend!

Way to rock it Amber, keep up the good work!!!

Debbie said...

4:02
85# thrusters and kipping PU
Probably should have used 95# and CTB but my back is still a little sore from Monday and I wanted to try and stay under 7 min. Lessons learned.

Yesterday's WOD 16:01 with a combination of skipping, galloping and running backwards.

I am missing the Bubble but enjoying the fresh air workouts!

Greg M said...

3:47 @ 135lbs

The Push Press segment of the Thruster was my limiting factor this morning. Could not string together my CTBPUs in the 2nd and 3rd rounds.

Awesome job Amber!!!!

james said...

6.41 @ 145 In between thrusters I trotted down to the park and used the swing set set as my pullup bar. Round 1 was 7 bar muscle ups and 2 CTB, round 2 5 bar muscle ups and 1 CTB, round three all muscle ups.

Nice work Amber!!!!!!!!!!!

Noah said...

5:29, thrusted 125# and then did CTB for the rd of 9 and did MUs for the rds of 6 and 3.

This was kind of Fran-lite, only I didn't feel like emptying the contents of my stomach all over the floor when I was done.

Julie said...

You are a superstar Amber!! So happy for you!!

Ross said...

4:52, stayed with the 165#, first set of 9 sucked but after I figured my grip / transition out for the heavy weight on the thruster the rds of 6 and 3 went much better... Felt really good about my time but was in complete awe watching Noah do the workout with MUs..

rob said...

Amber - Well done. To me the most impressive accomplishments are not necessarily 30 x hang cleans at 225lbs. They are the ones like yours because they are personal; they happen with folks we know and support. Congratulations.

Speaking of impressive, watching Mike A. do 9 x thrusters @ 165lbs like he was using PVC was jaw-dropping. Wow!

3:21 @ 145lbs. I was able to go unbroken. In hindsight I could have done 155lbs, but 145 was the right weight becasue I would have been doing singles.

Rich M. said...

2:50@ 115. Overhead is always my limiting factor, but I should have tried to go with 125 but like Rob said, I was concerned I was going to be doing singles. Afterward, I worked on C&J between 135, 145, 155. I failed my last two attempts at 155.

Great work Amber. Way to stay with it.

Erin Anderson said...

Way to go Amber!!!

4:07, only one pu was a chest to bar though. And Greg & Rob were making it look easy on the other side. Scaled the weight to 85.

Jake78 said...

3:45
Used 95lbs

Probably could have gone heavier but I thrusters kill my shoulder!

Sincerely,
Jake

Mike Anderson said...

Great Job, Amber.

I did 3:30 RX'd.

The thrusters got pretty heavy after the first round - Rob apparently didn't see me break up the set of 6. All CTB - still working on the MU.

Darin did 4:44. Thanks for the encouragement from Greg and Rob. Darin really likes coming to IMCF, even if he is half asleep!

Mac said...

3:14, but scaled to 135 lbs. Felt weak, so did the WOD again with 95 lbs, 2:13. Thrusters didn't get any more enjoyable...

Amber said...

Thanks guys! I was totally surprised to do one today! It wasn't pretty, but I got my chin above the bar unassisted! Used the red band for the first time today, kipped for the first time (after some great coaching from Debbie), and then thought I'd try one unassisted...and it worked! Thanks for sharing in the celebration!

Rob & Joyel Graetz said...

6:14, pull-ups w/big green band, weight dropped from 105 to 95 in the first set (broken up into three subsets), then 75 for the last two sets. Definitely started with way too much weight. Also, probably about time to drop to a smaller band for the low-rep pull-up workouts.

Greg E said...

4:04 RX 9-6-3 thruster, c2b pu

Then WOD 1 for time @ 13:37
100 ab mat
80 squats
60 box jumps
40 pus jerk @75
20 pullup
10 pushup

Matt B. said...

Amber, awesome job. CF has plenty of opportunity to learn and practice new skills, set and achieve personal goals.

James, I love the wet noodle pointer. That should be the new briefing standard.

Warmed up with 1 hour of 5v5 soccer. Scored on a nice 30yd shot, then scored an own-goal 5 minutes later. Great day to be outside.

Did front-rack and calf mobility, then today's WOD at Gruber.

9:05. Started with 135#. Changed to 115# after 1st rep in 2nd round. C2B PU. I had the feeling that everyone in Gruber turned to stare each time I dropped the bar. Almost expected someone to come over and ask me not to do that!

Ran back to TRAC and my left calf seized up while going up the stairs. Yow.

Paige said...

Yay Amber!!! So proud of you!

5:39 for todays WOD. Scaled Thrusters to a very heavy and ugly 85lbs. Did all the C2B but can't string them together yet. Good to meet some new peeps this afternoon in the bubble.

james said...

Thanks to those who helped with the k-state study. Does anyone know of any friendly folks in APFRI who might be willing to share research with DR Heinrich. Hit me at james.davis143@us.army.mil if you do

G. Scott said...

6:54. Started thrusters at 155, but dropped to 135 in the first set after number six (things had degenerated into one rep sets and I was aiming to stay at 7 minutes). The highlight was I managed to string together six CTB pull ups twice.