1 of 4
1
Friday, March 28th, 2014 - Thrusters, Burpees - 2014 Reebok CrossFit Games Open Workout 14.5
Posted: 27 March 2014 04:16 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9838
Joined  2007-01-08

FRIDAY 140328

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 27 March 2014 07:43 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14101
Joined  2004-06-18

Big Dawgs:
21-18-15-12-9-6-3
Thrusters, 95#/65#
Bar-facing burpees

Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

Puppies:
21-15-9-3
Thrusters, 15-25#
Bar-facing burpees

Buttercups:
15-12-9
Thrusters, Unloaded to 15#
Burpees

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 28 March 2014 01:45 AM   [ Ignore ]   [ # 2 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  355
Joined  2008-09-13

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

 Signature 

” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

Profile
 
 
Posted: 28 March 2014 03:29 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3526
Joined  2013-07-26
TopMac - 28 March 2014 01:45 AM

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

Good job Top. grin looks like your down 8 lbs from 233 .Well done.

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 28 March 2014 03:42 AM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  506
Joined  2013-10-05
TopMac - 28 March 2014 01:45 AM

28 Mar 14 - Jack

Packish-porchish

AMRAP in 15:00 of:
                  Push Press x 10 @ 115#95#
                  KBS x 10 @ 55#45#
                  Box Jumps x 10 (subb’d step-ups/downs)
        Rounds: 8 even

Everything felt heavy today….warmed up with 10 x bar for push press, then added 95#‘s for 5x; moved up to 115#, and realized I would be breaking the push presses up pretty early at that weight.  Same thing happened with the KBS, and I subb’d step ups/downs due to my recent experience with failure under duress…lol.  grin 

Good news is, all rounds were unbroken…timer dinged just as my feet hit the ground for the last rep of the 8th round.

Nice job Top. Heck, 65# started feeling heavy to me at round 8.  As for the step-ups,  improvise, adapt, overcome….. my knees agree with you.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 28 March 2014 04:36 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU: foam roll; stretch; run 400m

SWOD: Power Clean
95lbs x 3; 95lbs x 3; 135lbs x 5;
140lbs x 5; 160lbs x 5; 180lbs x 8

Conditioning: RIP “Jack” (modified for time)
Complete as many rounds as possible in 10 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

5 rounds even; all box jumps were step up/ step down.

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 28 March 2014 05:56 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  263
Joined  2013-09-14

FRIDAY 140328

Workout 14.5 (GIRLY PACK)

21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

17:11

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 28 March 2014 06:09 AM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  601
Joined  2011-10-24

wu
~1K jog, droms, cfwu*1

press (kilos)
45*3/47.5*3/50*3
35*12-9-6

wod

WEDNESDAY 140326

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

time
‎3:‎20, ‎3:17, ‎3:‎07 <—treadmill, first round started at 15km/h, last at 15.5km/h, increasing every 100m or so

compared to 120831: 
2:58, 3:08, 3:09 <—outdoor track

$o
3 rounds: 10 weighted sit ups + 10 weighted back extensions @ 10kg
3 min each split: middle, side, side, pancake

 Signature 

M/47/5’10”/160

Profile
 
 
Posted: 28 March 2014 07:50 AM   [ Ignore ]   [ # 8 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Happy Friday!

I watched the 14.5 event Live in San Francisco yesterday and it was awesome. I can’t believe how fast and strong they all were. I will say the camera definitely adds weight because they didn’t look as bulky as I’d thought they would. They definitely had muscle, but they looked more cut than huge. It was great to see them kill that WOD.

I’ll do it tomorrow and I ran the 3 x 800s today. 3:39, 3:34, 3:35 with 2 minute recoveries in between.

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 28 March 2014 07:59 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
Glorybelle - 28 March 2014 07:50 AM

Happy Friday!

I watched the 14.5 event Live in San Francisco yesterday and it was awesome. I can’t believe how fast and strong they all were. I will say the camera definitely adds weight because they didn’t look as bulky as I’d thought they would. They definitely had muscle, but they looked more cut than huge. It was great to see them kill that WOD.

I’ll do it tomorrow and I ran the 3 x 800s today. 3:39, 3:34, 3:35 with 2 minute recoveries in between.

that must have been awesome to see in person. did you get a free pair of nanos or wod shorts? best, murph

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 28 March 2014 08:45 AM   [ Ignore ]   [ # 10 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  773
Joined  2010-01-03

For time: 
21-15-9-3 reps of
Thrusters, 45#
Bar-facing burpees

BUY-IN: 3x CFWU (band-assisted PUs and dips)

WOD:  9:11

CASH-OUT: 500m rowing (2:09) and 400m 10# med-ball toss with partner

Been a long time since I posted.  I have been plagued with injuries and am getting back into a regular CF routine.  Did this one in our school “gyme”.  Just kept going steady.  Everything was unbroken.  Next time, I should attempt pack reps with the 45# bar.

 Signature 

M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

Profile
 
 
Posted: 28 March 2014 08:48 AM   [ Ignore ]   [ # 11 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07
Murph99 - 28 March 2014 07:59 AM
Glorybelle - 28 March 2014 07:50 AM

Happy Friday!

I watched the 14.5 event Live in San Francisco yesterday and it was awesome. I can’t believe how fast and strong they all were. I will say the camera definitely adds weight because they didn’t look as bulky as I’d thought they would. They definitely had muscle, but they looked more cut than huge. It was great to see them kill that WOD.

I’ll do it tomorrow and I ran the 3 x 800s today. 3:39, 3:34, 3:35 with 2 minute recoveries in between.

that must have been awesome to see in person. did you get a free pair of nanos or wod shorts? best, murph

It was incredible! But then again, I’m biased. grin

I didn’t win any Nanos but did win the WOD shorts & shirt, but the lines were SO long to collect them that I didn’t wait.
I got a free Reebok shirt while waiting in line to enter the Pavilion though.

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 28 March 2014 09:24 AM   [ Ignore ]   [ # 12 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  680
Joined  2011-08-28

140328

Workout 14.5

Pack:
21-18-15-12-9-6-3
Thrusters, 65#
Bar-facing burpees

Time: 15:27

Thrusters 21, 12-6, 10-5, 8-4, 9, 6, 3.  Burpees unbroken but not always moving very fast!  Tough one.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 28 March 2014 09:58 AM   [ Ignore ]   [ # 13 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  321
Joined  2013-05-08

Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

26:00

Letter grade:  F.  Terrible.  Not feeling motivated today.  My garage was only ~55 degrees, but the humidity was ~100%.  I was sweating like it was July out there.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg ChallengeSo far RadDawg and I are the only ones signed up.  The challenge runs 15 March through 15 April, but the deadline to sign up is April 1st.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 28 March 2014 10:06 AM   [ Ignore ]   [ # 14 ]
Terrier
RankRankRankRank
Total Posts:  65
Joined  2014-03-27

Today is my very first CF workout so I’m scaling big-time, even down from Buttercup.  I’m concentrating on doing what I can, trying very hard for correct form, and not even thinking about time.

Modified CF Warm-up (1 round—3 would be a full workout for me):
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
5 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
5 back extensions (on the floor, getting chest and lower legs off the ground)
5 “baby pulls” (pullup bar, pulling myself from standing flat-foot to toes using only arms)
skipped dips because I don’t yet have equipment, but got a great idea for what to use next time

Workout (14.5):
6-3-1
Thrusters (portable shower bar, modified squat)
Step 1 scaled burpees (http://forum.crossfitbrandx.com/index.php/forums/viewthread/15759/#280372)

By the end, I had broken a sweat and was breathing hard, but not hurting or maxed out, so I’m thinking the scaling was about right.

 Signature 

CF Start date:  March 28, 2014
F/53/5’6”/225 216 210
(goal: 125-130lb)

Profile
 
 
Posted: 28 March 2014 10:24 AM   [ Ignore ]   [ # 15 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  274
Joined  2013-08-15

W/U
5:00 jumping rope
stretch
handstands
burgner
3x Samson, squats, shoulder pass, back ext, sit-ups, pull-ups, dips

WEDNESDAY 140326

3 rounds for time of:
Run 800 meters
Rest 2 minutes

3:33, 3:34, 3:36, gotta love a treadmill for consistency

$o
headstands

 Signature 

M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

Profile
 
 
   
1 of 4
1