CrossFit: Forging Elite Fitness: Monday 031208

December 8, 2003

Monday 031208

How many rounds can you complete in 20 minutes of:
Back Squat 10RM X 7
15 Pull-ups
Post load and number of rounds completed to comments.

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NorCal BJJ/CrossFit being fitted with steel endoskeleton to support bags, rings, ropes, etc.

Posted by lauren at December 8, 2003 12:23 AM

Comments

Coach - don't have a squat rack yet. -_- What should I substitute until I get one?

Comment #1 - Posted by: Kevin Roddy at December 7, 2003 6:19 PM

Here's the copy from an ad for IronMind Vulcan Racks (www.ironmind.com)in the latest Milo:

"J.C. Hise Used a Couple of Tree Branches...You've Got It Easy"

"For squat racks, Hise, who trained outside, cut a couple of tree limbs and leaned them against a fence with the bar held in a fork on each branch."

Hise was the inspiration behind the 20 rep squat program.

Brian

Comment #2 - Posted by: Brian at December 7, 2003 7:24 PM

CrossFit NorCal and NorCal martial arts Academy is going to be like nothing anyone has ever seen....really!
Robb

Comment #3 - Posted by: Robb at December 7, 2003 8:12 PM

Robb,
It sounds like it is going to be awesome. I hope I can make a trip down to Cali at some point. If you know of anyone driving down between Dec. 20 and Jan 10, let me know and maybe I'll hitch a ride.

Tyler

Comment #4 - Posted by: Tyler at December 7, 2003 10:52 PM

The solitary squat rack at the Y was tied up this am so modified to 15 pullups 20 air squats and 15 situps. No breaks but for brief pauses between cycles, Got 10 rounds in 20 minutes.

Comment #5 - Posted by: Ed Velasco at December 8, 2003 4:42 AM

7 rounds - 165# squat, uneven/even rings for pullups

Legs are tired and sore after yesterday's squat/run/squat effort, but squats were actually the easy part of today's workout. I should have added 10#.

I couldn't resist trying pullups on rings set with a 16" height difference; definitely harder than even rings. The breakdowns started coming too fast; I realized I would be lucky to finish six rounds in the remaining time if I didn't change something. After two sets I readjusted the rings to equal height - far fewer broken sets and I could make up for lost time.

Tyler, these rings are the cat's meow!

Comment #6 - Posted by: kelly at December 8, 2003 5:16 AM

I made the mistake of trying to keep up with Kelly - with a head cold yet. Ugh!!

6 rounds with 325#

As bad as the squats were I broke up all sets of PDs with the last three rounds consisting of very few triples and lots n' lots of doubles and singles.

Have a good Monday.

Comment #7 - Posted by: Gary at December 8, 2003 6:14 AM

6 rounds X 215#
I had trouble the last two rounds with the pull ups.

Comment #8 - Posted by: Jeff at December 8, 2003 12:33 PM

275 for 6 sets of 7 reps.
I got 5 full sets of 15 reps on pullups, the timer ran out, thankfully! ( breakdowns after the first set) I wanted to get 10 sets.
Hey coach, is it cool to switch the hand grip from set to set on wod's with pullups ?(i.e. palms away, and facing you?)

Comment #9 - Posted by: George at December 8, 2003 1:53 PM

7 rounds
175 on squats
pull ups (body weight of 225) were done in ladders up to 4 but dropping to 3 singles by the last set.
I am easing into things as the FAQ suggests. I really like this protocol.

Comment #10 - Posted by: jmoore at December 8, 2003 2:14 PM

lightened up on the squats and pullups thinking it would help - but it didn't

6 rounds 205# squat (ass to calves)
with only 10 pullups

had time for 7th round but i was starting to taste my dinner

this is great stuff

Comment #11 - Posted by: alex at December 8, 2003 6:35 PM

Missed this one yesterday, so I'm a day behind (again). Used 205# for the squat. After the second round I had significant breakdowns during the pull-ups. I was pacing myself at 1:30/round including rest, but that drifted off after round four when breaks in the middle of the pull-up sets became longer. I rested 15-45 seconds between rounds. Completed 11 rounds in the 20 minutes.

Comment #12 - Posted by: Ryan at December 9, 2003 9:58 AM

4 rounds with 175#. The pull-ups were very hard.

Comment #13 - Posted by: Laurion at December 9, 2003 11:42 AM

I too am a day behind, and did the deadlifts yesterday. So I tackled this one today. Funny thing how 10 rep max is WAY different when you didn't do deadlifts the day before..hmmmm. My lower back was toast going in to this, so I used 215 lbs - didn't help much, these were tough. The pull-ups were steady at 5 and 7 rep chunks, then down to 2-3...pretty normal. All in all, got 5 rounds with 215 lbs in 20 minutes.

Comment #14 - Posted by: chad stclair at December 9, 2003 5:48 PM

6 rounds. First 2 with 205, but I thought better of that and lowered it to 185. It didn't help, the pullups still killed me. BW 153.

Did 2 "half-tabata" sets (only 4 rounds) of 65-lb push press for dessert . . . got a PR for this particular piece of suffering.

Comment #15 - Posted by: davidjwood at December 10, 2003 1:34 PM

my pal at work intoduced me to your site and your workouts. We have been at them periodically for a few weeks but now I will be diving right in. Very demanding but worth it. Most recently we did Monday's wod and I finished 10 rounds with 225 and my bud completed 8. my lower half is still screaming at me! WHAT A RUSH!