September 5, 2004

Sunday 040905

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

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McGee Company CrossFitters.

Posted by lauren at September 5, 2004 6:07 PM

Could someone estimate for me the number of towel pullups to replace the rope climb with? I need just a good ballpark to shoot for.

And what is the crossfit definition for height to raise the kettlebell? Eye-level or overhead?

Comment #1 - Posted by: Jim C at September 4, 2004 8:55 PM

10 hands to chest

Our general idea is to makke each excercise as hard as possible, so go with the overhead KB swings.


Comment #2 - Posted by: Dave W at September 4, 2004 9:13 PM

Is it 10 towel pullups for 1 rope trip or for all 3 rope trips?

Comment #3 - Posted by: Andy W at September 5, 2004 4:41 AM

I would like to meet whom ever comes up with the WOD so I could kick them in the *#@^)*!. Because thats what the WOD does to me most days. But my friends and I wouldn't change a thing.

As a former competing bodybuilder I thought I was in shape until I found crossfit. I have a new found respect for core body strength. Keep pu the good job!

By the way I only completed 2 1/2 rounds today, out of time and out of gas.
Tim P.

Comment #4 - Posted by: Tim at September 5, 2004 4:45 AM


And I thought I would die. Told the wife that if my heart pops I love her.

Comment #5 - Posted by: Michael P at September 5, 2004 6:59 AM

Completed two whole rounds. Third go-around I cut the number of reps in half so that I stood a chance of living to talk about it.

Time was 33:15

Comment #6 - Posted by: Fred at September 5, 2004 7:41 AM

New to WOD and can say that you guys will be charged with attempted murder! Since I'm new to this I decided to do 7 reps per round and am barely here to retell the tale....Not able to do rope climbs so I did towel "jump up" pullups (7 of them). Completed the session in 27:22...but that was only a third of the recommended reps.....may God have mercy on your twisted souls......I QUIT!....till tomorrow ;)

Comment #7 - Posted by: Croooz at September 5, 2004 8:13 AM

I stopped after two rounds and 32:00. Sub'd 21 pullups for 3 rope climbs. Knees to elbows were by far the slowest. Maybe I should add them to my warmup?

Comment #8 - Posted by: Mark G. at September 5, 2004 9:05 AM

Well... I put this Bad boy off as long as I could.. Right now my glasses are fogging up as I try to type.
I don't have a rope so I did alternating standing DB presses 21 each side with 22lbs & did good mornings with 85 lbs for the extensions What a WIPEOUT!!!

21:07 and BLITZED..PLEASE NO MUs tomorrow!

Comment #9 - Posted by: Dave K at September 5, 2004 9:20 AM


2 rounds only. Sub 30 pullups for rope climb. Ran out of time (that's my excuse and I'm sticking to it :p ). Tough one today, and yesterday, and....

Comment #10 - Posted by: steve h at September 5, 2004 9:50 AM


Substituted towel pullups--only a couple--then ring pullups then chin ups in that order for each round for rope climb. Did jump with finger touch to target on wall for box jumps. Happy Labor Day!

PS: I have begun to indoctrinate my wife into Crossfit. The boy is next.

Comment #11 - Posted by: Hakim at September 5, 2004 9:59 AM

34:10 for two rounds (14 for first round)
Substituted 30 pullups for rope climbs, 55# db for swings and 55# lb stiff legged deadlift for extensions.
Pukie on my back and Mr. Injury in sight so stopped after two rounds....

Comment #12 - Posted by: Stephen at September 5, 2004 10:47 AM

about 34 minutes, subbed 10 pull-ups for rope climbs. ye gods, this was tough.

Comment #13 - Posted by: Sam L at September 5, 2004 11:07 AM

12 pullups for rope climbs (max rep attempt of 24 pullups to kick off WOD)

Comment #14 - Posted by: MikeY at September 5, 2004 11:16 AM

How long and thick is the rope suppose to be? I want to hang one before I start this WOD. Any suggestions?

Comment #15 - Posted by: Clint at September 5, 2004 11:44 AM


I can believe I actually finished it!
45# DB for KBswings(tha's all the weight I have).
For the rope climb I used a towel but instead of PU I did a see-saw motion as if I was climbing the rope(harder than PU).
For the box jumps I did tuck jumps and subbed the back ext. with good mornings.
I had to rest in between exercises ofcourse, but one thing I'm proud of was that all reps were unbroken :)
I hope they go easy on us tomorrow(yeah right!)

Comment #16 - Posted by: Cesar. at September 5, 2004 12:14 PM

1 hour, 6 minutes. My only goals on this one were to finish it, and ideally do it under an hour. I probably would have made it under an hour if I hadn't stayed up late with a Puerto Rican Bat. Subbed 30 pullups for the rope climbs. Getting better at Chinese Pullups combined with kips. That really makes a difference. I also tore my hands in three places, but that's what makes the WOD so fun.

Comment #17 - Posted by: Barry cooper at September 5, 2004 12:53 PM

I'm really appreciating all of you that live in Arizona, New Mexico and/or Texas today (or anywhere else it is regularly over 95 deg in the summer) - it was 98 degrees when I went into the gym today and we have no A/C. This workout was deadly - not literally, but it did practically kill me! Thought it looked pretty easy at first glance, but those 3 sets of 10 towell pullups each round took me DOWN!


Comment #18 - Posted by: Andy P. at September 5, 2004 1:34 PM

Due to lack of several components for this WOD at home I did a WOD of my own that you all will hopefully certify as, at least, thematically similar to the authentic WOD (ie. long and an @$$-wupper)

3x 1000m C2; 60sec rest b/w reps (3:41/3:46/3:50)
50 concrete cinder block swings (~35-40#) (no breaks)
1.4mile bike to park
21 pull-ups (15/6)
60 sit-ups, unanchored (no breaks)
21 push-ups (pause, no breaks)
60 squats (no breaks)
21 knees-to-elbows on rings (15/6)
1.4mile bike home
50 concrete cinder block swings (~35-40#) (25/25)
3x 1000m C2; 60sec rest b/w reps (4:04/4:12/4:13)
TOTAL TIME=1:03:51

Comment #19 - Posted by: jdg at September 5, 2004 1:35 PM

Day 3, PMS2
mods: 1 pood kb for "American" (overhead) swings;
21 see-saw towel pullups for the rope climb; 18" box jumps. Everything else as prescribed. And I FINALLY beat Kelly!

Comment #20 - Posted by: Lynne Pitts at September 5, 2004 1:36 PM

Day 3 PMS2 in beautiful New Hampshire


Mods: 1 pd kb overhead swings, 21 staggered grip towel pullups for the rope climb, 18" box jumps

A near death experience. Not enough oxygen. Lynne kicked my butt - she had an outstanding workout. Knees to elbows killed my time while Lynne had very few breaks.

Comment #21 - Posted by: Kelly Moore at September 5, 2004 1:41 PM

34 minutes. By the end of it, I felt like the guy in Gladiator at the end scene, where he's about to die and he's hallucinating about walking through wheat fields and meeting his dead relatives.
Subbed knees to chest on a dip station for knees to elbows (pullup bar is too close to the ground); 45# DB swings; close alternating grip chins, chest to bar for rope climb.

Comment #22 - Posted by: Matt A at September 5, 2004 2:02 PM

Oh yeah, subbed 12lb medicine ball good mornings for back extensions.

Comment #23 - Posted by: Matt A at September 5, 2004 2:04 PM

Isn't Sunday supposed to be a day of rest, or something like that?

Subs: Towel pullups and 1 pood since my hamstring is still boinked.

Comment #24 - Posted by: Ambient at September 5, 2004 2:25 PM

17:32(with no rope climb, don't have one set up)

Tuff stuff.Had to pray alot to get through this one. my knees to elbows are not what they should be, but they will be. Now I also realize that swings should go above the head, that makes a ton of difference, or at least makes them feel like a ton.

Comment #25 - Posted by: Reed at September 5, 2004 2:41 PM


Sprawled on the floor for 15 min afterwards, unable to move. I think the "cross" in crossfit is a headstone. You guys are trying to kill us. Keep up the good work.

Comment #26 - Posted by: Franklin at September 5, 2004 4:14 PM

The rope should be at least 1.25" preferrably 1.5 or 2". Manila is better for gripping and feel. If you need you can add "stops" made of tape or even knots every 1-1.2 feet until you get better at it. use whatever length you have from ceiling height or a tree. Mine is about 16-18' off a tree branch. Real rope climbs offer great grip training, and dynamic power.

Comment #27 - Posted by: Jim Howe at September 5, 2004 4:21 PM

Todays WOD was brutal. Did 2 complete sets and 1/3 of the 3 set.
+Knees to elbows from tree branch out side firehouse. 7/7/7 x2 -7
+Dumbell for KB @ 50# 21-10/11-7
+Push ups 21-21-7
+subbed 30' extension ladder raises for rope climbs only thing at station. 3-3-1 up and downs
+used tail board of Rescue 7 for box jumps 21-10/11-7
+good mornings 21-21-7
+walk lunges 50-50-20 (25 strides out/back @3' stride)
Time for 21/3 WOD 27:51

Comment #28 - Posted by: eric at September 5, 2004 4:38 PM

That last comment should be 2&1/3 WOD. Where you at AJQ.

Comment #29 - Posted by: eric at September 5, 2004 4:40 PM

Haven't looked at the times on the board but I wonder if other people got totally smoked like I did. I messed up my timer and my estimate is around 40 minutes. warmed up with sats wod in 20 minutes with only 125. yo ericccccc.........

Comment #30 - Posted by: ajq at September 5, 2004 4:53 PM


This was my third workout of the day. Kept an even if painful pace. Had I done this first, there's no doubt in my mind I'd have fared better.

Comment #31 - Posted by: Matt G. at September 5, 2004 5:59 PM

thought I'd post my summary of my 1st week of CrossFit.
1st day was the "Helen" day..time a little over 15 minutes, actually felt good.
missed next day (Thurs) due to prior engagment.
So, Friday I doubled up BUT I didn't have any weights for dead-lifts, so I parked the old Benz at one end of a 1/2 mile long VERY slightly graded street and pushed it as fast as possible to the other end. Then I did the Handstand/pull-up set's. Total time maybe 20 min.
Then Saturday, I met up with my new friend Sean (what's up buddy!!) and had a nice run through the Sonoran mountains and deserts. I realized at that point that pushing a car up a hill one morning, then going out and running ALOT of hills the next is a bit tough on the legs.
Today I did the WOD...set 3 was a killer! Halfed the rep's on the third set.
Pain is just weakness leaving the body!

Comment #32 - Posted by: eric h at September 5, 2004 6:05 PM

Thank's. I bought a 7/8" rope and it was a sad day. I'll get the bigger rope this week. 23:37 with out the 3 full trips up the rope.

Comment #33 - Posted by: Clint at September 5, 2004 7:22 PM

19:40 for 2 rounds. I used 35 pounds on the back extension and carried the bar overhead for the 1st set of lunges, carried 25 lb dumbells farmer style on the 2nd set. I ran out of time for the third, but 2 hours later I did a set of Tabata squats, some pistols, pushups and handstand practice followed by a very easy 90 minute yoga class (about 1 hour of exercise). My legs are feeling it now.

Comment #34 - Posted by: Mike at September 5, 2004 7:36 PM


Subbed 21 towel pull ups per round for rope climbs. Knees to elbows and towel pu's slowed me down the most - then i would try to make up time on the lunges, back extensions and box jumps. It was an ok strategy but still unfortunate to lose so much time in those two areas. I look forward to getting stronger there.

Tony B. did 44:48.

Both of us found the 10 minute floor sprawl to be the recovery posture of choice.

Comment #35 - Posted by: Nicole at September 5, 2004 7:44 PM

20:15 for 2 rounds Rx. finally met pukie and had to stop. good stuff.

Comment #36 - Posted by: joe at September 5, 2004 7:50 PM

made a couple of modifications:
used 50# db for swings
subbed hand over hand pullups on a 1.5" pole for rope climb (these sucked with sweaty hands...)
did double pushups on all rounds
all else as rxed
time = 35:04

after this week's wods i have a new appreciation of "labor" day!

Comment #37 - Posted by: JC at September 5, 2004 8:27 PM

Well, this one was ugly: 20 minutes for ONE round, and I had to stop. Sheesh.

Comment #38 - Posted by: Paul at September 6, 2004 12:45 AM



10 close arm palms away chest to bar pull ups for rope climb.
21 Tuck jumps in lieu of Box jumps.

First WOD after 3 days rest due to gastric infection. Felt weak and certainly did not produce 100% Think I will try this one again at the end of the week when I feel 100%

Comment #39 - Posted by: fish at September 6, 2004 12:54 AM

25:00 Two rounds only; time was a factor (not meeting Pukie was also).

Didn't do rope climbs, and the knot on my towel for pullups wouldn't hold, so I just scratched it. Had my tail kicked anyway. One positive though was today was my first time doing dumbell swings at the full 55#.

Comment #40 - Posted by: Chris Forbis at September 6, 2004 5:06 AM


Couple of mods. Used 55# core blaster in place of KB. Went Russian since the left handle wants to spin off when I get it overhead for American -gotta fix that. Only one rope climb each or I'd still be out there. 22" box jumps 'cause that's what I have.

Comment #41 - Posted by: tony young at September 6, 2004 6:44 AM

39:45 of sheer pain.

Comment #42 - Posted by: John Walsh at September 6, 2004 7:46 AM


I do not have access to a rope so i did towel pull-up. I also thought that the kb swings were supposed to be done one arm at a time. First set did 1 1/2 pood and the last two sets did 1 pood. My buddies told me later it is a two arm swing. Wow that would have helped.

Comment #43 - Posted by: thomas rainbolt at September 6, 2004 9:28 AM

Did Wod in 29:25 with 10 rope pull ups for each climb. However the sets were broken. Very tired but happy to complete until got back record this only to find out I wrote it down wrong and did not include the KB swings. Will do them seperately.

Comment #44 - Posted by: Jonathan at September 6, 2004 10:23 AM

managed all three rounds with minimal modifications

45#DB swings (-10#, all overhead)
push ups (unbroken)
rope climb 16'(about 10-11 pulls per trip but used feet after 1st trip)
box jump (increase to 23")
back extension (unbroken)
lunges (12# bar overhead)

Comment #45 - Posted by: Jim Howe at September 6, 2004 10:49 AM

Not a bad time if you consider that my school's gym needs some serious modification, like a pull up bar that isn't attached to the single gravitron machine, an unobstructed lane for walking lunges and no climbling rope or a deck for O-lifts.
Had to substitute;
climbing wall for rope climb since there was nothing to hang towel over and there is always a line for the one machine to do pull-ups off of, 50 lb. DB for KB swings and *!#%!, totally forgot the box jumps, nor would I have been able to find anything to jump on in our "weight room".
I miss CrossFit North something fierce, but shall bring the good news to the NYC area.

Comment #46 - Posted by: Court at September 6, 2004 1:33 PM

47:10 for this wod I felt a litte slow but I completed the whole thing after a long graveyard shift:(

Comment #47 - Posted by: PHIL at September 6, 2004 3:53 PM

34:10 First post here but have been doing versions of the wod for a few weeks now. Substituted 21 towel pullups for rope climb and 50# db swing.

Comment #48 - Posted by: Dick C at September 6, 2004 4:05 PM

20:40. Subbed 15 towel pull-ups for rope climb and used 45 lb. dumbbell for KB swings. Obviously my time would have been slower with 1.5 pood KB and 3 trips up the rope.

Comment #49 - Posted by: Todd H at September 6, 2004 5:41 PM

Rd 1 = 19:23, 2 = 43:23, 3 = 57:15 Total, & I don't care who knows about it, I finished alive.
Sub 15 Towelees for rope climb, 56-lb. Marcy Grip dumbell swing.

Comment #50 - Posted by: Jim C at September 6, 2004 6:28 PM

29:22, as prescribed. Ugh, what a great way to "unwind' after a 7 hr drive. Only two mods - two - 25 lb clubbells used on the swings, and 30 towel chins each round in place of rope climbs. (I need to get a rope soon!)

This will be my last WOD posting for nearly a month. (4 weeks) Week 1, (actually just the next 5 days) I am going to take as active rest (I'm way overdue for a rest week, and I have too much to get done this week).

The next two weeks, I will be training the WOD full on, but will be on vacation in the mountains, and will have no computer access. (I downloaded last year's WODs from this period, and I will do them with whatever modifications needed due to my limited equipment) The last week, I will be home, but will be training light in preperation for the Crossfit championships at Crossfit North the following weekend!

See you there!

Comment #51 - Posted by: Scott Hagnas at September 6, 2004 8:35 PM

2 rounds @ 36:03

25kg dumbbell swings.
Towel pullups off one of my rings for the 1st 14 pullups; then ring pullups as grip was fried.
Good mornings @20kg for back extensions.

Had to stop after 2 rounds; had nothing left to give.

Comment #52 - Posted by: Pat at September 6, 2004 11:38 PM

At least I know I am in some kind of shape from my days of strongman training!

I did the exact listed workout, all 3 rounds, in 31 minutes. And, I thought I rested too much! I could see this in the 20s soon.

Comment #53 - Posted by: Rick at September 7, 2004 5:09 AM

sub. towel pullups (21rep) for rope c.
reverse hyper for regs.

Comment #54 - Posted by: Onur at September 7, 2004 8:50 AM

29 min's: I was able to do all exercises as stated, minus rope climbs (did 10 towel pull ups) That probably should have been 21 to even it out with everything else. Great wod.

Comment #55 - Posted by: Edog at September 7, 2004 10:02 AM


Comment #56 - Posted by: Gunny W at September 7, 2004 5:07 PM

29 min. All exercises as stated with 20' rope climbs.

Comment #57 - Posted by: gradymac at September 8, 2004 11:37 AM

Pushed hard, this was a rough one for me.
Time was 27:18.
had to sub pullups for the rope climb.
finished off with some ab work and some kb 3x5 front squats after a short cool down.

Comment #58 - Posted by: Jason at September 9, 2004 5:26 AM

Only got two rounds, ran out of time (late start).

22 minutes for two rounds. Subbed ordinary pullups for the rope climb, and then only 15 of those, my right shoulder/lat is still very tender in the pulling motion.


Comment #59 - Posted by: davidjwood at September 9, 2004 7:19 AM

I thought I was the only one who put this off as long as possible!
Did it last night.
49:17 Gasping for relief!
Subbed 15 pull ups in rounds 2 & 3 for the rope climb. Otherwise, 15 towel pulls, and I stopped only because I couldn't keep from twisting. The knees-to-elbows went better than expected. 55# DB swings had Pukie tapping me on the shoulder!
Nonetheless, bring more of these killers on!

Comment #60 - Posted by: Ron N. at September 9, 2004 8:18 AM
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