Some sort of pull up bar?

I'm guessing that "The Punisher" is a fat handle revolving, unstable pullup bar. Is there more? Is the Dog Pound a Crossfit facility?

HAPPY BIRTHDAY!!!

I believe yesterday was Lynne Pitts & Kelly's B'day. Happy B'day to our C'Fit Superwomen:)

Mike, thanks, but 12 May is our shared b'day. Appreciate the sentiments, but let's not rush that aging thing!

Congratulations to B.J. Penn for dismantling Matt Hughes in the first round of last night's UFC.

BJ is finally the World Champion.

Way to go kid!

Still recovering from a bad cold. Cut thrusters to #50 with DBs, only did 3 rounds (I felt like if I continued, I would get sick, and I don't think that's the best thing for me while I'm still recovering). Hope I did the right thing, I wanted this to be more of an intro back into Crossfit than a full workout itself.

Also worked some of the progressive stuff in that gymnastics article. I'm going to use that idea (combine sets until 60 secs) for L sits and the planche progression. My goal by the time the season starts again is a V sit, and a tuck or hopefully straddle planche.

My goals for this WOD were to average 6/set of 95# thrusters, 15/set for pullups. A little above on the thrusters, a little under on the pullups.

10-20
7-16
7-14
8-13
5-13
6-12
5-12
Total: 48-100

This WOD really pushed me. I was so fatigued on the last round of thrusters that I lost my balance and the bar crashed into the power cage uprights and then crashed onto the catches...the cats ran and I just laid there until the timer sounded. I agonized through the final set of pullups and struggled up the stairs to deal with Pukie. Tough workout. I won't be complaining that I have to sit for a 12 hour work shift today. I need the rest!

A cruel way to conceal the term...Extreme Tabata.
I didn't know what to expect from this workout. Not as good as Kelly, though.

Thruster/pull-up
15 - 11
10 - 8
8 - 6
8 - 7
6 - 7
7 - 7
7 - 7
Totals - 61 / 53
Averages - 8.7 / 7.5

Last night saw my 1st mens NCAA Gymnastics competition at West Point, NY...WOW! Incredible performances! Blain Wilson (former Olympian) put on a demo too. Now I know why Crossfit uses gymnastics in it's workouts.

I used 25# dumbbells for the thrusters and 60# counter weight on the gravitron for the pullups, I weigh 182#.

Thrusters - Pullups
16 - 9
12 - 8
12 - 7
13 - 8
12 - 7
10 - 7
12 - 7

Totals: 87 -53

It was a great workout, I think thrusters are my new favourite exercise.

Did not know how to pace this WOD,debated straight blasting it vs. tryiny an even pace for each round, decided on the latter. Did 7 thrusters each round and 12 pullups. Had pretty good rest intervals but would probably crashed and burned the other way. Preceded this wod with my usual potpourri of a warmup and then 20 minutes of frustrating efforts on the elusive muscle up, I just cant seem to enable my 51 yr mind to empower my 51 yr shoulders to roll thru and get my elbows up. 49 total thrusters, 84 total pullups.

Eric - Sounds like fun. Blaine Wilson is an incredible gymnast.

Skied for 8 hours, then did WOD.
9 - 9
6 - 8
6 - 8
6 - 7
6 - 7
6 - 6
6 - 6

45 - 51 total

Wow tough workout... Started the day with a moutain bike time trial, followed by a run. then the WOD:

95lbs for thrusters
Thrusters/ Pullups
15 / 15
15 / 15
15 / 15
10 / 10
10 / 10

65/65

I was on time but was blasted!

Overestimated the thrusters as I cranked out 15 in the last round. Shoulda pushed myself, probably would have been good for 20+ more. Pullups were a different story, dissapointed, might be cuz I was still a little sore from last weeks WODs.
Thrusters (95 lbs)-67
Pull-ups- 72
Enjoyed this workout, almost had a visit from Pukie.
J.D.

Once again humbled by the WOD!
30lb. Dumbells for the thrusters
Thrusters/Pullups
9/5+4 negatives
6/4+3 negatives
7/3+4 negatives
6/4+4 negatives
6/3+4 negatives
5/3+5 negatives
6/3+3 negatives

Totals = 45/25 Time: 17 minutes

This was the toughest 14 minutes I've ever spent in a gym. I didn't write down numbers because I didn't really have the energy and I was trying to cut my rest/writing periods to a minimum. Pullups were in singles by the 5th round. I started with 65# on the bar for the thrusters, but I took off the plates after the third round and finished with just the 45# bar. My thoughts after the workout were "Please don't make this workout show up again/I hope it shows up again next week!" Oh, the duality!!!

tough workout!

set a goal for 10 of each, here is how it went

thrusters/pullups
10/10
10/10
10/10
10/9
10/7
8/5
6/5

total = 64/56

95# Barbell Thruster-Bodyweight Pull-Up(BW=225)
12-8, 8-4, 5-4, 5-5, 5-5, 4-3, 5-4
Totals:44-33 Average Reps per Round:6.3-4.7
My lungs starting burning a little bit from the hard work. Pull-ups improving! Did some forced rep's of hspu's on the paralletes yesterday with a friends help. I thought my head would explode from all the blood in it. Reminds me of my old boss "Tomato Head".

Set an even pace of 10 thrusters / 10 pullups in each round that kept me away from pukie. Finished with some sprints intermixed with 2-pood snatches each arm.

Thrusters/Pullups
10 / 10
6 / 6
7 / 7
6 / 6
6 / 6
6 / 6
6 / 6

47 thrusters / 47 pull-ups

After following the WOD for 10 days, I appear to be improving...

TDY again, so I am a day behind.
15/20
10/10
10/10
10/10
5/7
6/7
7/10

63/74

95# Thrusters
70# assist on pull-ups

Thrusters/Pull-ups
54/38

That pull up bar looks heinous. Above and beyond the tortuously thick rotating grip, it looks like it is mounted at an offset to a free standing wood post--probably sways quite a bit while you are on it.

Nice work Mr. Pink.

Brian

Thrusters- 15-8-9-10-9-7-9 Total 67
Pull-ups- 8-6-7-6-6-6-6 Total 45

Kurtis

95# Barbell Thrusters and BW pullups (BW:235)
Thrusters:17,15,15,15,12,12,12= 98
Pullups:6,5,4,4,4,4,4= 31

Evil!! Just evil man! In the last three weeks since i joined Crossfit i am getting ostrasised in my gym! People think I have gone mad!!

thr pull ups
7 9
4 7
5 8
6 6
3 6

only managed 5 sets. Jeezus! Suprised by my pull up consistency tho.

45 lb dumbbells
Ts Ps
1:7 15
2:7 15
3:6 12
4:6 12
5:6 12
6:6 10
7:6 12

44 88

(A day behind - yesterday was 4 hours of XC skiing.)

First time on barbell thrusters - used empty bar (45#):

15 - 7 (3-2-2) (15? Whee!)
10 - 7 (Knew it couldn't last)
8 - 7 (That's more like it)
8 - 7
6 - 7
7 - 5 (2-2-1)
8 - 5

Tough. Hard to budget, hard to execute...

The Punisher does not sway ... but it does not need to. We just had it in our booth at the Outdoor Retailer trade show in SLC and it humbled some of the very best climbers who came by. The final record number of pull-ups done on it in one set was 22, by a kid who can knock out a lot of pull-ups on a fixed bar. Only 15% of those who tried it got more than ten reps, and this among a community known for its collective hand strength.

The best part of the bar is that, because the ends are exposed, we can fit and fix sleeves of different (more horrible) diameters to the bars for those who do too well on the 2.5" diameter size!

It also became known as The Excuse Station due to all of the excuses people contrived to either explain their failings or avoid performing on the bar altogether.

I'll send in the numbers and pictures soon.

Mark T.

58 thrusters
55 pull-ups
Afterwards, got down on my knees and thanked God for the precious few seconds between sets to mark my score and reset my timer. I've never been trashed so badly in so few minutes. The masterminds behind CrossFit are true freaks! I'm growing to love those freaks!

just got to this today (wednesday)

75# thrusters/pullups
12/12
9/12
6/9
6/8
6/8
5/7
6/6

total 50/60

my legs hold up fine on the thrusters ... my arms are a diff story ...fun stuff

Ooooh. First "official" WOD in 3 weeks . . . only my 2nd workout back after a 3-week layoff . . . and I just *had* to pick this one (what was I thinking?).

I forgot that it was supposed to be thrusters, and did them as clean & press / pullups.

7 rounds:

Round: Weight on bar / C&P / Pullups
1: 85 lbs / 13 / 14
2: 85 lbs / 11 / 11
3: 85 lbs / 10 / 10
4: 75 lbs / 10 / 10
5: 75 lbs / 10 / 8
6: 75 lbs / 8 / 10
7: 75 lbs / 12 / 10
Totals: 74 C&P / 73 Pullups (pullups better than I expected, given the layoff).

Very, very good workout. Had to lie down at the end.

Kelly, Lynne: Congratulations on having some awesome performances, and on having your birthday on the clearly single best day of the year (i.e., my birthday, as well).

Dave

Fish: You *have* gone mad. Welcome to the asylum . . .

50 reps, both