WG


7 rounds for time;
10 db thrusters - 40#/h
10 chin ups

the thrusters and chin ups CANNOT be fractioned, that is, when you start your set of 10 reps, you cannot break them..if you do, you start at 0 reps again for that round on that exercise alone...sit to a D-ball for thrusters, get that chin above bar for chin ups

you can rest DB's on shoulders within thruster set and no where else if you break
you can rest by hanging only for chin up set, when you touch down the set is over

post time to comments
pic taken May 2006, COP 5 peaks race, finishing gruelling 400 m hill at end of 5K X-C race...there was one race per month for 5 months...i entered the first 3 races placing 3rd, 2nd then 1st...i ran on average by my training records i looked over today 5 times per month for 2 months leading up to the racing season along with 1 race per month (CF style only) - the runs were varied b/t weighted vest running, hill intervals in Tuscany and flat out hard as possible for 20 min sessions along with rx;d Michaels, 5 rounds of 400 m and weights, etc...along with numerous 15-20 min pain sessions CF style...bottom line - work capacity gives you everything you need to compete at anything you want...everything!

24 comments:

Gord said...

12:31

Brent Maier said...

Look at those guns! Last night I had a dream we had a weekend workout party at OPT and everyone stayed at James house. Honest to god...

I'm looking at buying an xvest or MiR weight vest. Does anyone have any suggestions on a good all around weight vest?

PTS said...

I don't have DB's so I used 100 lbs on barbell as I saw that was a applicable conversion.

15:33.

BSO thanks for the link yesterday, I'm gonna work on the MU with those techniques.

Geoff Aucoin said...

7:24.

I was running sub-7 for the first 4+ rounds but I had to wait too long for my hands to get the feeling back after the thrusters before I could get on the bar for the pull-ups. I transitioned well from PU's to thrusters though.

rwcorson said...

11:50
I failed starting the 10th rep of thrusters on the 7th rd. I missed my shoulder on the way down & my left arm couldn't hold the wt up. Then I went too fast to start the pull ups and only got 5. Another lesson.

Sam Edwards said...

19:36.. i really tore this one up. ha. thrusters killed me. definitely need to strength shoulders. pull ups were a breeze believe it or not. probably cant tell from that time.

bso said...

8:53
I feel like I paced the first four rounds a little too slowly. Last three felt good!

Chad Action Brandt said...

10:09
I went out way too hard and it showed in the end.
Nice work Geoff!

Michael FitzGerald said...

7:41 as rx'd.
Finished rd 6 at 6:10, and rd 7 thrusters at 7:00. Could have beat ya Geoff, but I didn't want it bad enough...good job.

Gord said...

nice work Geoff and Mike. Amazing times

Geoff Aucoin said...

Mike you could have beat me? Either you do or you don't, grasshopper. Let the elder folks have their day once and a while!

Steve said...

- 11:44

Michael FitzGerald said...

I know, I know Geoff.... woulda coulda shoulda - a.k.a. should have just shut-up and done it!

Ryan G. said...

Time- 13:40

Oh god it hurts... :)

- Rounds 5/6 I barely made my chins and failed on 6th rep of 7th round. Over all timing seemed ok.

Todd Dyer said...

5:34
almost barfed
timed by marshall

Brent Maier said...

Time: 7:38

Splits: 32/42/1:06/1:08/1:25/1:23/1:19

I tried to catch you Geoff. Thrusters cause me the most pain in the later rounds.

rwcorson said...

Amazing effort Todd.

Mack said...

9:40

Geoff Aucoin said...

Sweet Jesus, Todd, you shoulda barfed! Well done.

Brett Marshall said...

Hey Guys,

I am finally in. Was at 3:50 ish with one rep left in the pull-ups for the 6th set and missed the 10 one. This started a nasty slide. Finally finished in 6:40 after failing 2X on the 8th rep of the pull-ups in the 7th round. I have not pushed myself this hard since my early Fran days. Grip absolutely could no longer respond. Feels good to join this group. I am going to be following this at least until the qualifier and will hopefully not have to make any subs, but I am nursing an ankle sprain. Did the last 3 WOD's with Todd and saw him pick up his game, fun to see.

Gord said...

WOW Todd. That is an amazing time. Wecome aboard Brett. I will be selling new t-shirts with AFT logo in the middle of a bulls eye for all the people following the blog. HA

Sam Edwards said...

times are ridiculous guys. looking forward to following the blog

deejay said...

Brett I feel your pain, I also failed after the 9th rep on the 7th round of the pullups at about 9:20 is, it took me about 2 and a half mins to be able to just hang from the bar, I switched up my grip a little bit and was barely able to squeek out 10 more reps
time - 12:44

Nice time Todd!
Glad to see you join in Brett!

Garage Crossfitter said...

8:58
*but i failed on the 5th rep of round 4 on the thrusters, i missed my shoulder on the way down and dropped the weight, forgot to re-start set, so my time should be at least a minute slower*
-i did this at a globogym which killed my intensity and it had to be 80 degrees in there. I found it almost impossible to rack the dbs on the shoulders, form issue?-