September 10, 2003

Wednesday 030910

Seven round for time of:
Deadlift 225 X 10
Rope Climb double-up

Double up is two ascents with only a touch and go in between. Post time to comments.


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Practice: Tuck Sit

Hold knees as tightly against the chest as you can and hold as long as possible. Don't let hips fall behind hands.

Posted by lauren at September 10, 2003 12:52 AM

Guys is there any alternative movement to the rope climb as I don't have access to a rope at my local gym & have nowhere to hang one at home? If I can find somewhere to hang one how thick should it be & any ideas where to buy them from (in England)?
Cheers guys

Comment #1 - Posted by: Paul at September 10, 2003 5:02 AM


The suggestion I received was towel pullups. Throw a towel or a piece of strong rope over the pull up bar and do pullups. In this WOD record the total number of pullups you can do in each round. If you don't have a towel or rope just do pullups.

Enjoy the WOD.

Comment #2 - Posted by: Gary at September 10, 2003 5:24 AM

Hi Paul,

Check out the entry on 030511; we link to some great sources there like Pacific Fibre. Avoid the gymnastics houses I think they're paying their attorneys primarily through rope sales.

The Google search that hits paydirt is "manila rope" or "manila climbing rope". Inclusion of the word "manila" is the big secret otherwise you'll never be able to wade through the mountaineering stuff.

You want three twist, 1 1/2". Bought as raw stock, it's really cheap. For a little more you can get one with a polycarbonate or leather boot, or better/cooler yet, braided end. Those prepped for climbing should include mounting hardware. I think it's worth it. We've seen ropes passed through eye-lags and knotted for the attached end with another big ugly knot (to stop fraying) on the hanging end.

As for substitution, the towel pull-up idea is fine but the essence of the rope climb lies in the fact that one arm is oustretched while the other remains close to the chest, so grip the towel with one arm outstretched overhead and the other at the chest and alternate every rep or so.


Comment #3 - Posted by: Coach at September 10, 2003 5:27 AM

On another note, we're posting workouts ahead of schedule because we're taking a road trip with the final destination being CrossFit North in Seattle to see our CrossFit brothers Dave Werner and Nick Nibbler. We'll be back Tuesday.


Comment #4 - Posted by: Coach at September 10, 2003 5:33 AM

Substituted 20 reps of pull-ups for the rope climb (which quickly degenerated into sets of 3). I think I definitely fit Coach's profile of the larger athlete (as described in this month's CFJ). The deadlifts weren't much of a problem - I didn't have to break any of the seven sets up. Of course, when it takes me 4-5 minutes on average to complete a round of pull-ups, who would. I'd knew I'd lose a little pull-up strength from my 3-4 week 'break' but this is ridiculous.
Time for today - 36:32

I'm running a 5K tonight with my wife (she loves those things). Looking to improve on my time from Monday.

Good training all,


Comment #5 - Posted by: Ryan at September 10, 2003 5:49 AM

Time: 26:08

I don't know the official definition of "larger athlete" but at 245# I suspect I'm there.

I don't have a rope climb so I substituted towel pullups and swapping hand positions each set.

I did have to break up my last two sets of DL primarily due to grip - or disappearance thereof.

That last set of pull ups was fun! I committed to 15 per round breaking it up in smaller chunks the last three sets. I quit on the last set of 2 as I looked up at the bar as it was moving away from me and I wasn't moving - a sure indicator the grip was gone. :-)

Have a good day all.

Comment #6 - Posted by: Gary at September 10, 2003 6:21 AM

23:39 trap bar deads 185#, bwt 110#

This is not one of those WODs that surprises you with how easy it looks on paper - I knew this one would hurt. Double bwt deadlifts for 70 reps is more than I can handle without injury. I pulled 185 with no trouble; need to add 10-20 pounds the next time.

The rope climb was another story. The first set went well, hands only. The second set, however, I made it to the top and lost my grip. If I hadn't been wearing leather gloves, I would have had a nasty set of rope burns. (The rope lives in the barn and gets full of spiders and I don't want to touch them - wimpy, I know). After that I opted for towel pullups in sets of 15 with one arm higher than the other. Those actually went well. I broke them into mini-sets of 5 and my grip stayed strong. They felt much easier than the last WOD when I used towel pullups.

Coach and Lauren, have fun in Seattle! I remember it being gorgeous when I visited the area years ago to go kayaking...

Comment #7 - Posted by: kelly at September 10, 2003 8:10 AM

Does anyone know Matt Furey, talking to him, he said doing his exercises, which I do like to do once in awhile, will make me just as strong as the CrossFit program. Does anybody have any comments on this? Thks.


Comment #8 - Posted by: paul at September 10, 2003 10:48 AM

Paul, I've heard of Matt Furey and his programs. I think he has solid program in place. I've even tried some of his exercises. I must admit, I like the Crossfit approach better. It appears to be more comprehensive. In other words-it works for me. Matt's program clearly works for him, as he is well know as a grappler. Try both, see which one you like.

Comment #9 - Posted by: Emil at September 10, 2003 11:35 AM

I have been doing CF for about two months, and my grip consistently fails before anything else. After most workouts, my forearms are burning. Will this sufficently catch my grip up, or should I do specific exercises for my grip in addition to the WOD. Would this be overtraining, since most of the WODs really tax my grip?

I also have a question regarding DL. As I try to increase weight, I find my lower back muscles to be taxed much more than my legs. Is this a problem with form, or is it a matter of my lower back "catching up" to my leg strength. If it is the latter, should I substitute some other exercise for dead lifts until more strengh is developed there?


Comment #10 - Posted by: Brian Lanier at September 10, 2003 2:53 PM

I haven't posted in a few days due to a cold. This one killed me. I only did 3 rounds, 20:53. As always the pullups killed me. Doing them hanging on a towel really lit me up. After the third round I could not hold the bar to DL. I know I could have lifted it easy but my grip was GONE. Next time would it be too much of a cheat to use some straps?

Comment #11 - Posted by: Tony at September 10, 2003 3:43 PM

Didn't have a rope so I did 7 rounds of deadlift 225lbs. and 10 towel chin-ups. Great grip and forearm workout.

Comment #12 - Posted by: Nathan at September 10, 2003 7:04 PM

No rope, hopeless on pull-ups, couldn't get to the gym today so,

Stage 1 at the park: 7 rounds
10 pull-ups (regular, negatives, mostly assisted) 5 quality dips

Stage 2 at home: 7 rounds
10 one-arm Dbell(26#) snatches(first time ever)
10 push-ups
Thought the snatches would be an easy substitute for the DLs, but they weren't easy.

Comment #13 - Posted by: Joseph at September 11, 2003 1:44 AM

One last question for a newbie guys, how fast is the rep tempo for the crossfit training. Is it as fast as possible or do you do isometric holds & slow down the negative?

Comment #14 - Posted by: Paul at September 11, 2003 2:15 AM


Comment #15 - Posted by: Jan-Erik at September 11, 2003 4:42 AM

Paul - as fast as possible and safely of course.

Comment #16 - Posted by: Jon at September 11, 2003 7:24 AM

Crossfit can expose weak links quickly as you may be experiencing. Additional work in a problem area is always an option and is advisable. Keep an eye on overtraining!

Regarding DL's if you are not set in a deep position with the shins verticle it is easy to make the DL a back dominant lift. Keep weight back on the heels, start light and make sure to engage the abs and support muscles. See if this decreases the back emphasis.

Comment #17 - Posted by: rwolf at September 11, 2003 10:50 AM

In response to the Matt Furey comment, I have tried his workouts and it does not compare to crossfit for anaerobic endurance. His routines can compare to the crossfit pullup , pushup , squat routines, but what its missing is the 225 deadlifts , thrusters , etc. those are the real ass busters. i replaced rope climb with 10 towel pullups, i did not have to break up deads. 20 minutes 30 seconds

Comment #18 - Posted by: George at September 11, 2003 8:01 PM


This was hard, but managable. Got the first set of 10 without breaking up, but had to break up the reps after that, usually got to 7 reps before breaking it up. Doing the combo deadlilft/rope climb just killed my grip. It hurt to just grip the rope near the end.

Afterewards practiced handstand push-ups. I was able to push myself up just a bit for the first time!

Comment #19 - Posted by: Jon at September 12, 2003 10:48 AM


I did 205 and 10 pulls.

Comment #20 - Posted by: Bo at September 12, 2003 2:56 PM

21:55; Trap bar deads 175#; bodywt 110#

First 2 sets of deads for 10 reps; the rest 8.
Did towel pullups alternating hand position each rep; sets of 8. This one hurt.

Comment #21 - Posted by: Lynne Pitts at September 13, 2003 3:54 AM

15:05 total time. DL's with 100kg (220lbs) alternating with sets of six "staggered-hand" towel pullups.

Thought my forearms were going to explode!

Comment #22 - Posted by: Michael Cooley at September 13, 2003 8:28 AM

Can someone explain to a newbie exactly how you do towel pull-ups? Is one arm higher then the other??

Comment #23 - Posted by: Paul at September 13, 2003 4:22 PM

Sorry guys forgot about the earlier post from Coach.

Comment #24 - Posted by: Paul at September 13, 2003 4:24 PM
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