Tuesday 120228

Ricky Frausto Filed Under:
Five rounds for reps of:
115#/77# pound Thrusters, 20 seconds
2/1.5 pood Kettlebell Swings, 30 seconds
115#/77# pound Thrusters, 20 seconds
Rest 3.5 minutes

The clock does not stop between movements. Move as quickly as you can from one to the next in order to maximize reps. Scale weight so that reps are not broken up at any time during any of the 5 rounds.

Post reps from each movement from each round to comments/Logwod.

A big warm welcome to our good friends Dan and Megan Fletcher. A great addition to our second to none community.

edit post

10 Responses to "Tuesday 120228"

  1. BigD Says:
  2. 114 reps RX'd. Liked the pacing of this one. Nice seeing a full 5AM class. Loved the 20 seconds of awkward silence :)
  3. Shelley Says:
  4. 139 reps Rx'd


    Thrusters and swings both felt good.

    Sets were as follows:


    Great job 6 a.m.!

    Did more mobility afterwards for shoulders and hips/ankles. I then tested pistols barefoot. I was able to do them on right foot without heel coming up, but on left foot heel still came up slightly.
  5. Addi Says:
  6. Taking a couple much-needed rest days, though it's hard to not come in for this one. I can always use more thruster practice. If anyone sees me at the gym before Thursday, kindly escort me to my car. I tried to demonstrate DB bench press this morning with 15s, and had to drop to 10s. My whole body is just wiped the hell out. Spending my day force-feeding meat/veg and slowing the hell down. :)

    Nice work on the pistols, Shelley!! Skills ftw.
  7. paul Says:
  8. 114 rx'ed. My lower back was a problem by the end--still fatigued from DL yesterday. I think I'll rest tomorrow.
  9. Megan Says:
  10. Aw, shucks. Thanks, guys. Everyone has been so helpful and welcoming -- we are loving it.
  11. Hilg Says:
  12. Planned wussiness was the theme for the day. I took the "chicken exit" and went with 98#/1.5 pd. Glad I did as my form was suspect at times but at this weight I was able to straighten it out without torquing my back or blown' an eyeball or something'.

    133 reps with 98#/1.5 Pd. Tried to keep up with Shelley on the Thrusters but NO CHANCE. The performance was distracting me from my own pain, tho! Thanks and awesome job, Shelley!

  13. Jen Says:
  14. 107 reps RX'd. I think this was tougher than 7 min of burpees. Did much needed MWOD on my hips and lower back.

    9:00 missed you Addi!

    Nice Shelley!! Nice.
  15. jakeH Says:
  16. 142 Reps Rx'd. Rough one, but tried to stay consistent. Last round of thrusters was hell.

    8, 14, 6 = 28
    9, 14, 6 = 29
    9, 14, 6 = 29
    9, 14, 5 = 28
    9, 14, 5 = 28

    Welcome Dan and Megan.
  17. Paula Says:
  18. 23,22,23,23,22 =113 reps with 53# and 1pd.

    I haven't done thrusters in a while. So, it was good to see them. They will probably show up in Open sometime!

    Welcome to our family, Megan and Dan! I've had to pleasure of working out with them during the 6:30 class. They are definitely a great addition to CFO!
  19. Stacie Says:
  20. "Mini Elizabeth" - 21, 15, 9 power cleans @ 98# and ring dips = 6:14

    WOD: 121 for thrusters(x2) and KB swings... immediately following last set of thrusters each round, I completed 15 GHD. Left me with a little over 2 minutes to rest each round. 1.5 pd felt good for once!

Thanks For Visiting!