December 3, 2003

Wednesday 031203


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?


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Our friend Dr. Jim Cawley and Desmond Byrum using ball and bat at Waterloo Track Club, Austin, Texas

Dedicated to the study of the evolution and development of human combative behavior: Cool site! Thanks to CrossFit North's Nick Nibler.

Posted by lauren at December 3, 2003 12:19 AM

Thanks for the fantastic link ( Coach!

Comment #1 - Posted by: Alexander K. at December 3, 2003 1:18 AM

You're welcome, but the thanks goes to Nick Nibbler at CrossFitNorth -

Comment #2 - Posted by: Coach at December 3, 2003 4:54 AM

9 minutes
all rounds: 16

Comment #3 - Posted by: Jan-Erik L at December 3, 2003 5:18 AM


The first time I met Chelsea (early this summer) I could only survive something like 16 agonized and oxygen-deprived rounds. The next meeting was 24. Today was all 30 with 15+ seconds to spare each time! No breakdowns, no gasping for air, and feeling great rather than exhausted. Guess I need to add one to each exercise the next time...:)

Crossfit definitely is working for this old lady. Thank you Coach!

Comment #4 - Posted by: kelly at December 3, 2003 5:54 AM


Great work! I know how hard "Chelsea" can be! I admire your spirit!


Comment #5 - Posted by: greg amundson at December 3, 2003 7:56 AM

I have been following the WOD's for about a month now. After finishing a workout called "The Workout from Hell" (it takes about 3.5 months to fully complete and to feel the results) I have started Crossfits workouts. Oh boy, they are good. The Chelsea workout was great, I went for the full 30 with about 14 seconds to spare each round. Off to the mountain for some hiking.

The Workout from Hell can be found simply by searching the internet, it is written by John Long. It is awesome.


Comment #6 - Posted by: sean at December 3, 2003 9:41 AM


After reading Barry Cooper's recommendation of one of his favorite books "Gates of Fire" by Steven Pressfield in your discussion board thread on the History of Exercise, I bought and read the book. It is a terrific historical fiction. I've since bought additional copies as gifts for friends.

In the acknowledgements at the end of his book is the following:
"... I would like to thank two colleagues whose personal counsel and direction have been indispensable: First, Hunter B. Armstrong, Director of the International Hoplology Society, for graciously sharing his expertise in hoplite weapons, tactics and practice and for his invaluable insights into, and imaginative reconstructions of ancient battle. Himself and acclaimed weapons athlete, Mr. Armstrong's combatant's-eye-view assisted immeasurably in reimagining the experience of Greek heavy-infantry warfare."

This is

As an interesting aside, the International Hoplology Society was founded by Major Donn F Draeger (USMC Ret.) (1922-1982 - competative athlete, prolific author and influential martial artist.

Comment #7 - Posted by: John at December 3, 2003 9:57 AM

I could only do 4 sets in under a min. after that my pull-ups and puss-ups started to give. So my final score was 12 sets in 30 minutes. Thats pretty embarrasing.

Comment #8 - Posted by: Chad del Rosario at December 3, 2003 10:00 AM

I thought I did this workout before, but couldn't find it in my notes. If I did do it, I'm pretty sure I wasn't able to finish because of pull-up limitations - not the case today. Chelsea's all mine (ooops, better be careful what I post. If my wife reads this, she might get the wrong idea). Although I can't say I wasn't gasping for air or exhausted at a couple of points, I did finish all 30 sets in time. Average time/set was about 32 seconds.

Comment #9 - Posted by: Ryan at December 3, 2003 10:33 AM

First day back after being sick.
I got 15 rounds. Felt pretty good. Legs are usually the lagging bodypart, but today it was pullups...usually my stronger part.
Starting to get guys @ the firehouse into crossfit.

Comment #10 - Posted by: George at December 3, 2003 12:35 PM

Got Chelsea1+ today. Certainly felt better than the first time on the original workout but did have some huffing.Squats seem to hurt the most but I think that is due to the sequencing. Had about 17-18 secs idle each cycle. Will have to do tomorrows time trial in about 13 hours on less than normal sleep due to an away wrestling match and considering the 480 squats it should be interesting. The only way I will ever match Kelly's pistol skills will be by utilizing the training aid of reincarnation.

Comment #11 - Posted by: Ed Velasco at December 3, 2003 1:33 PM

alright, here it goes:
12 sets in 30 minutes.
I started the pullups without assist, but after 4
rounds I couldn't do one pullup so I added 28 lbs
of assist. I had to break up the push-ups towards
the very end. the squats were the easiest. I
think soccer + deadlifts + front/back squats helped me out alot.

Comment #12 - Posted by: Patrick W at December 3, 2003 2:12 PM

Kelly - You are awesome!

Ed - I still hope to match your scores someday.

I am still sore from making up those damn pistols! I kept up the pace up to the 15 min mark, then I slowed down abit. Only able to do a total of 22 rounds in 30 min. Felt a little out of it today but there is always tomorrow!

Comment #13 - Posted by: Tony at December 3, 2003 4:23 PM

Okay... couldn't do the squats today, as I did a lot of jumping today, and my legs were super-sore.

I think I might have misunderstood the workout... or not... I don't know. I went 10 minutes, 10 rounds. Since I took out squats, I changed the normal pushups with paralette pushups. After the 10 rounds, I jump-roped until I couldn't feel my arms anymore.

Regardless of wether I did it right or not, it was still a good workout.

-Kevin Roddy

Comment #14 - Posted by: Kevin Roddy at December 3, 2003 5:38 PM

4 minutes. 8 rounds total (including the four 1 minute rounds completed). When I couldn't do a pullup I substituted each pullup with a 5 second negative pullup (jump up and let myself down slowly for a count of 5).

Comment #15 - Posted by: Q at December 3, 2003 7:55 PM

20 minutes 20 rounds, could have went thirty minutes, however I had students waiting to train.

Comment #16 - Posted by: Wayne at December 3, 2003 10:11 PM

3 minutes, 12 rounds total.

Comment #17 - Posted by: Laurion at December 3, 2003 10:42 PM

2 minutes
13 total rounds

Comment #18 - Posted by: Joseph at December 4, 2003 1:25 AM

30 rounds in 30 minutes. Did +1 for the last 10 rounds.

Comment #19 - Posted by: Jeff at December 4, 2003 6:37 AM

This be my second WOD - did 7 sets in 10 minutes and then was toasted!

Comment #20 - Posted by: Courtenay at December 4, 2003 6:57 AM

What an innocent-looking workout. VERY deceptive.

Did 6 sets in 6 minutes, then had to rest a while. Ended up with 15 sets in 30 minutes.

Question for the people who accomplished 30 rounds in 30 minutes--what is your background? You must truly be world-class athletes (no pun intended). This workout absolutely annihilated me... granted, I've only been doing Crossfit for 2 months, but I was completely humbled by this one.

Comment #21 - Posted by: jim at December 4, 2003 12:31 PM

Jim, I'm just an aging private citizen. The Chelsea just plays to my strengths of being fairly good at bodyweight exercises and having a fairly broad based endurance background from running ,swimming,basic bouldering and in line skate racing.Chelsea will become easier with repetition.

Comment #22 - Posted by: Ed Velasco at December 4, 2003 6:43 PM

Got 9 rounds before falling over 1 minute.
Then got 9 more rounds before 30 minutes was up.

That's 2 more rounds then last time!!!! Yea!!! Chelsea I'm learning your tricks babe. Layed out in the rain afterwards and enjoyed being incapacitated.

Comment #23 - Posted by: Jon Pappas at December 4, 2003 7:11 PM

Got 11 rounds before the falling over 1 minute. Then got a total of 20 rounds. Last time I did this I got 6 rounds before falling out, so big improvement.

I did this with Jon Pappas, too, and it was good to be back on the winning side. Just kidding Pappy, just kidding...

Comment #24 - Posted by: chad stclair at December 4, 2003 8:36 PM

23 rounds on the minute, then 4 more in the remaining 7 minutes.

Comment #25 - Posted by: Mike Joyce at December 5, 2003 6:07 AM

30 rounds in 30 minutes
(avg. of 23 seconds to spare with each round)

Comment #26 - Posted by: John at December 6, 2003 12:37 PM

Used rings for pullups; no breakdowns. Looks like +1 next time.

Comment #27 - Posted by: Lynne Pitts at December 6, 2003 7:56 PM

First time dancing with Chelsea. 30 rounds 30 minutes. Was ready for more.

Comment #28 - Posted by: Jay at December 6, 2003 10:52 PM

10 rounds on the minute, 21 rounds total w/in 30 minutes.

Comment #29 - Posted by: rudy at December 8, 2003 9:23 AM

Jeez, you people are ANIMALS!

I got 7 rounds on the minute,
then 1st breakdown to -1 on the chins and pushups: (4 chins, 9 pushups, 15 squats)

At 15 minutes I had to extend the cycle to 75 seconds (1:15) for each round. I managed to keep this up until 22 minutes (20 rounds), when I had to cut back to 90 seconds (1:30). Squeezed out 25 rounds total under this regime (but all after the first 7 only had 4 pullups).

Comment #30 - Posted by: davidjwood at December 8, 2003 3:12 PM

5 rounds. 2 squats short of six. Did 11 rounds total. I had plenty of time left, but I've got a fair amount of stuff distracting me lately.

Comment #31 - Posted by: Barry Cooper at January 3, 2004 3:14 PM
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