December 29, 2004
Complete as many rounds as you can in 20 minutes of:
Post rounds and fractions of rounds completed to comments.
On January 15th, 2005 we are holding a one-day Burgener-CrossFit clinic in Vista, CA. Mike Burgener will teach the Olympic lifts and he and the CF crew will explain and demonstrate the CrossFit approach to world-class fitness. Join us.
Posted by lauren at December 29, 2004 5:55 PM
Have I gone insane or does Tuesday come after Wednesday now? ;)
I really hope the order is a typo btw!
Just a confirmation that this also isn't by chance a typo in that this is usually:
I assume it is not and will procede accordingly but a confirmation'd be cool
Just switching things up. The Date of the clinic is Jan 15th BTW, not Feb 15th.
question; if my max is only 10 pull-ups, how should I go about doing this work out. If I use the broken set rule, it might take 20 minutes to complete my 2nd set of pull-ups. I was thinking lowering the reps to 5,so I would not just be hanging from the bar by the 3rd set. any advice
If you do 10 dead hang pullups, then do this workout kipping as much as you can. If you do 10 kipping pullups, then go to jumping pullups. If that is impossible, use a jumpstretch.com band or pullup assist like gravitron. Or, have someone stand under you and push. Do what you can with what you've got where you are.
8 full sets plus 5 squats 10 pushups and 1 pull-up.
Only the first set of pull-ups was unbroken.
8 sets 5 squats 10 pushups, and 5 pullups
Sorry should have said 8 full sets and then the rest.
6 full sets and I was on my 6th pullup in the 7th set at the buzzer. Like Ahmik, only the first set of pullups was unbroken.
Just checked out that brutaltraining site. It's a bit over the top for me. My BS alarm gonged pretty loudly. Also, the picture of that steroid freak Tom Platz symbolizes all that is wrong with training: That is NOT a fit man, physically or psychologically. Two pennies from me.
13 rounds with 7 seconds to spare. One nice palm blister.Starting with the third set broke the pullupsinto 10 and 5. Nice change-up after Monday's squat a thon.
10 rounds (partial 11th round through 11 Pulllups)
Broke pullups into 8 and 7. Did Pushups on fists because my wrist is jacked up.
Weird...somehow I missed the Wednesday WOD being posted. I guess it may have been below Tuesday's posting. Regardless...started the day with:
3 mile run - 1.5 mile swim - 3 mile run
WOD and a weightlifting session to go...
9 rounds and partial 10 with 3 pull-ups. tried to pace to achieve 10 rounds.
had to do 5-5-5 on pull-ups after 2nd set.
Completed 7 sets. My Pull ups are sad! Can't do them proberly due to a shoulder injury so did jumping ones even then from the 3rd set onwards my forearms/hands and shoulders were fried and I was starting to land kinda heavy :-) Also very sore from 3hrs moto x riding yesterday in the freezing cold. Finished off with 10 min on my eliptical trainer at 80% heart rate and 20min cooldown/stretching.
Buzzer rang one pullup short of five full sets.
This first week of CF has been an amazing eye-opener in showing me I'm not anywhere near as fit as I had thought!
10 full sets, 5 pullups short of 11.
Pullups with 30#/40# assist. Broken sets.
Matt G., you're an animal with all this workin' out in one day. I always see you posting WOD #4,5 and so on. How do you have time for so much PT?
kls-11 rounds i got 5 pullups on the first set, the rest were either jumping pullups/negatives or pulldowns on the machine. almost all the sets were broken.
las-11 rounds plus 5 squats and 10 pushups. pushups were on knees. pullups were pulldowns on machine.
our grips were fried at the end!
5 squats, 15 push-ups, 10 chin-ups
I'm a little weaker on the chins but strong on push-ups. I started kipping at the end of my first set. Last 8 sets of chins, I had to use a slight jump which turned into a strong jump. In the end, I was basically doing negative rep chin-ups. I quess you could call them "chin-downs".
Did modified Chelsea- 5 Pullups, 10 Pushups, and 15 Squats.
Was able to do 11-rounds in 22:30 on Sept 20th. Today's plan was to see how quickly 12-rounds could be completed. Took me 23:50.
Was pleased that first 10-rounds of pullups were unbroken.
Interesting that it only took 9:15 to do the first 6-rounds; quickly slowed down thereafter.
5 squats and 10 push ups
pullups 1st rd 8 good ones then 3 good ones,4 jump pullups..
2nd rd 10 total pull ups, 6 good and 4 jump
3rd rd 10 total 6 good and 4 jump
4th 5 total
5th 5 jump
6th 5 total
hung from bar till timer went off 20 minutes
11 full rounds (12th partial to first pull-up)
Legs still very sore from the run/squat day.
6 full rounds + 5 squ + 10 pu's
On pull-ups overhand grip slightly wider than shoulders. Explode up (no kip) & control down. Most pull-ups in succession was 5 reps. Had to break remaining rounds into sets of 3 or 2 (at the end).
Should I kip when I fail or use some form of assistance to complete a proper formed rep and the set at a faster pace with more cardio effect or should I complete it the way I attacked it today -- do a set of two (at full body weight and good form to improve strength) and then pace back in forth in front of the bar looking angry and frustrated 'til I can complete the rest of the broken set?
Do I modify it to fit my goal of strength or fat-loss? Should I just shut-up and place this question on the message board?
Did pull-ups on rings - this really hampered the pull-up efforts. Only was able to get 7 rounds.
just introduced to this website, any ideas on what to substitute for pull-ups, gunna be doing this at home??
First day back after almost 10 days of unplanned work hell. Condition is miserable; I rowed 2000 m in 8 minutes and was gasping.
Coudn't see the WOD until just now . . . so I did "card PT" instead:
Hearts = chinups
Spades = squat thrusts
Clubs = 95 lb barbell clean
Diamonds = wall-ball
Do as many reps as the number on the card.
Jokers = 50 situps
Normally, it takes me about 40 - 45 minutes to get through the deck; today, it was an hour.
Man, I gotta get back in shape . . .
5 sqt 10 psu 15 plu
5 plu short of 5 rounds
seems like one long broken pullup set
First WOD. 9 full sets plus 5 squats and 10 pushups.
6 full rnds
2 pullups short of 7th round
10 rounds - butt to hams squats, parallette pushups, finger pullups
Glad this wasn't a high aerobic WOD as I'm still feeling the effects of the flu. Really happy with the pushups; no breaks and a much greater ROM than floor pushups. Pullups were tough after the first two rounds. Starting at round three I had to break every five reps and rest minute 15 seconds to massage my aching fingers. No kipping - my mending bone doesn't need a buddy with tendon problems.
Right hand 10# clubbell:
3x5 forward leverage press
Left hand 5# clubbell:
6x10 saber grip pendulums
this will be my first day back in two weeks, was down and out with flu for a while but this looks like a good workout to start back on
27 complete rounds - whew - what a burner! Pull ups w/ no kipping, deep squats. Found myself going in and out of my rhythm, and actually got stronger as the 20 minutes progressed...
Andy P., is that 27 sets of each exercise, or 9 sets of each exercies (x3 sets per round)?
6 complete rounds + 5 squats, 10 push-ups, 10 pull-ups
tried switching up grip during broken pull-up sets, it seemed to help me go faster
I'm guessing the latter, as 405 pullups in 20 minutes seems like an awful lot.
15 full rounds. The buzzer went off as I was completing the last pull up on round 15. I had to use jumping pull ups after round 5. Nice way to keep us guessing!
I know a lot of you out there are in much better shape than me, but 27 rounds?!?! That's one round every 45 seconds with no breaks.
2 pull-ups short of 11 rounds.
New years resolutions:
*Start posting WOD results regularly again.
*Donate money to humanitarian aid for the tsunami victims in southern asia.
Did the crossfit warmup minus pullups (swapped in the pvc pipe o-lift drills).
Then did 12 rounds plus 5squats, 10pushups, 2pullups.
Cooled down with long sets of forward swings, backward swings, mills, reverse mills, and swipes with a 12.5lb clubbell.
8 full rounds plus five squats. Pullups really slowed me down even though I'm still using an assist.
I just checked out jumpstretch.com. What band does one oreder for the pullup assist? Thanks.
14 Rounds plus 7 pullups shy of 15
had to stop and tape my fingers as I do PUs on a rock wall board & its like griping sand paper after a few sets
9 sets kipping + 3 sets jumping pull-ups with finger grip (12 sets total).
Kept the clock running as I tended to a ripped blister on my palm (about 2 min) after the 1st 9 sets. Came back to the bar mostly because of Kelly; if you can figure out a way to do pull-ups with a broken hand, I can figure out a way to do them with a measly blister.
8 rounds - alternated sets with jumping pull-ups and assisted pull-ups with feet on bench. Push-ups were regular style with broken sets -- most time consuming.
Worked out at home with no pull up bar so used beam in basement instead. I found the pull ups easier today probably because my forearms resting against the beam prevented swinging. Third month of CF and loving it. The new puppy doesn't quite know what to make of it yet though.
6 sets, plus one partial of: all squats/pushups, 9 pull-ups.
A little disappointed that I couldn't finish 7, but really, have to be happy with how far I've come on pull-ups in two months of crossfit. When I started, I could do 1 unassisted, and grip failed after broken sets up to 10. Sets still broken into 5's and then 3's later, but I got through nearly 100 in 20min. Thanks Crossfit!
6 rounds + 5 squats + 10 Pushups.
Pullups broken into 5's every round. 1st round, no assistance. every round after that, added one level of assistance.
Did fight gone bad at HQ today with an extra station so everyone could workout. Killer workout. Gonna go take a nap. Hope I can get out of bed later!
9 rounds plus 5 squats, 10 pu, and 1 pull for the corps. Lots of kipping required after round one.
all squats and push-ups into the 10th round.......
the good news: yesterday I chose to strenghth train and the focus was weighted pull -ups:
dead hang multiple sets of 5 with 60 pds..my best ever
Bad news after 4 reps of pullups today I knew this WOD was not manageable...
Changed it to 10 squats/10 pushups/10 pullups
Feel bad dumbing down the WOD's..
Today was a mash session, being home on leave is great. 10K run today slower than normal, lots of wind and hills, 47:22.
1 mile sidestroke, 400m underwater swims, made it a lap and a half each time but gave up cause I didn't want the lifeguards to pull me out with shallow water blackout.
11 full rounds. Able to do 2 rounds of 15 pullups but then was forced break it up the rest of the rounds.
4 sets x 25 dips
4 sets x 8 towel pullups
4 sets x BWT Bench (max rep was only 10)
3 sets x 20 sec L-sit
3 sets x 10 HSPU
7 rounds, plus 5 squats, 10 pushups and 11 pullups. As usual, slowed down on pullups and had to resort to jumpers by the end.
For warm-up, I DL'ed the Christmas tree and carried it to the end of the driveway. Not the best warm-up, but scored points with the wife.
Bravo to Kelly Moore. 10 rounds with a broken hand. That's completely ridiculous.
9 full rounds plus 5 squats, 10 pushups and 2 pullups.
Kelly you are incredible!
I was able to get 8 full rounds with 10 seconds to spare. Did reps as prescribed. Preceeded with the CF warmup and finished with some handstand practice.
This is my first post. Been lurking on crossfit website since October and I am a believer. I have only been trying to do the WOD's without modifying for a couple of weeks and am gaining a new understanding of what the body is capable of. I will have to post pics on the forum of myself in october and now. Metamorphasis would be the key word, although I have a LONG way to go. This WOD kicked my ass and I almost met pukie for the first time...
5 rounds, kipping when needed + 5squats, 10pushups and 5 pullups. I think that was the best workout I've had since Highschool (now 32). I've never felt so alive! Thankyou Crossfit!!! I am committed to posting my results now, no matter how dismal, to give myself someone to answer to.
My shoulders are still hurting from the weekend, so I worked on rehab and strength building for my low back. Did SLDL's (4 sets) and OH Squats (3 sets). On the 3rd set of squats I was able to get my hands inside the collars (right now, shoulder flexibility is not my great strength), a first for me.
Pretty stoked to be able to do these two exercises, a few weeks ago I would not have believed that my back could handle them.
WOD at Gym Jones!
My pull ups were 95% negatives, never the less I am getting stronger!
Can't do pullups so I modified as I went. 6 rounds plus 5 squats, 10 pushups and 4 "pullups."
First round pullups was ring row, 2nd was jump into position and hold 3 count for each rep, remaining rounds was 60# pull downs.
Round 1-2-3 pushups were strict, round 4 on knees, rounds 5&6 against stairs
Squats done correctly. Finished with 10 mins on treadmill. No visit from Pukie but Torgo visted for awhile. Could barely shampoo my hair.
that's RIGHT! i said 4 ROUNDS!!
7 rounds plus 5 squats, 10 pushups and 8 pullups. Very happy that I managed two unbroken rounds of pullups.
Five pullupps shy of 11 rounds. Got to get the 12 rounds next time!
First WOD in a week (had a cortisone shot in my knee), so I'm easing back in.
[For what it's worth, I keep writing disclaimers about how slow/weak/tight/new I am. From now on I'll just post and accet my present performance for what it is.]
4 rounds. Substituted military presses for squats. Will build back up to full ROM on legs over this next week
8 rounds, +5 squats, 10 pushups, 1 pullup.
7 rounds just before the bell. Finished with 20 bar dips. Felt queasy as I left the gym.
worked out with a friend Larry, I got through 11 rounds Larry got through 9 and minus pull- ups on the 10 round. no kipping all good form. plus a 800 meter run after.
6 full rounds and finished the 7th round at 20:07
I probably got 15 pullups, 5 squats and 5 pushups in the 7th before the buzzer.
Could not pass this one up...will be here until 6 to make up for lost time, though. Did the workout with a friend so we had one of us start with pullups while the other did squats and pushups. (only 1 place to do pullups at the gym).
By the way, another friend of mine can do sets of 50-25-15 pullups in the morning. He did a few L-pullups, but it was more like freakin' V-pullups. AWESOME!
erm...that's with jump assists and knee pushups. I did one round with 5 "real" pushups and finished with 5 knee-assisted. I'm gonna have to start using the standard pushups or I'll probably never increase my reps. It will kill my times though!
7 rounds....pull-ups very broken....ugly, very ugly
As designated...13 rounds plus 5 squats and 1 pushup. Diving for the deck on that last pushup.
This was workout #3 on the day, run-swim-run early today plus a weighlifting/plyo session at lunch.
Stephen, you asked how I get in so much PT. Simple:
1. Single, no kids.
2. The perfect job - my home is my office, my boss is 2500 miles away and only cares that the job gets done.
3. I make it a priority.
4 complete rounds. I have got to improve my chinning.
9 rounds in 20 minutes
10 rounds in 23:08
Ripped my hand kipping on the 9th set. This may hamper my HS walking later tonight. . .
9 2/3 - no pull up last round
Pull ups assisted/ broken after first round
3 rounds + 5 sq & 10 pu
I've been CrossFitting solid since October. Now every girl I know feels me up every time they see me. My girlfriend loves my arms, and yet I haven't done a single curl or tricept pushdown. Her best friend loves my abs, and I really haven't done very many situps or crunches. My friend's girlfriend (!) loves my chest, and I haven't benched once (I missed "Lynn" last week). It's amazing. And I've never felt stronger, or had more fun working out. Before this I always thought that I could either bodybuild (bleh) or train functionally, but I couldn't really be strong and look good. I'm sooooooooooooo stoked.
Thanks CrossFit! *insert cheesy smile and big thumbs up*
6 full rounds, + squats, push ups, and 8 pull ups
Oh and I forgot!
I got my FIRST EVER legit overhead squats with PVC pipe. Took every once of concentration and strength I had to keep the "bar" above and behind my head (normally it comes way forward) AND keep my back arched, AND get my butt all the way down to the med ball. Also did some overhead squats (one arm) with my smallest kettlebell doing all the same things. I've been doing lots of shoulder flexibility with a bungee cord.
"Stephen, you asked how I get in so much PT. Simple:
1. Single, no kids.
2. The perfect job - my home is my office, my boss is 2500 miles away and only cares that the job gets done.
3. I make it a priority."
Has anyone else concluded that Matt G. is an assassin? At least an undercover agent. Don't worry Matt, I can keep a secret.
7 full rounds, 5 squats, 10 push-ups, 7 pull ups.
9 1/2+ rounds
= 9 complete rds + 1 more rd of squats + 7 push-ups
Squats and pushups as rx'd. Pull-ups kipped to failure then jump-assisted, alternated underhand/overhand from round to round.
Completed WOD 041226 beforehand for make-up.
Things are getting a little better after about a month of this stuff:
9 rounds + 5 squats.
1 set of pullups was unassisted and unbroken! After that, I did 3 x 5 with a jumpstretch band under my knee.
3 full rounds in under ten minutes but an odd twinge in my arm from the overhead squats in the warm up stopped play. So well done to the guys that posted with four rounds as you kicked my arse.
9 full rounds; 4 pullups short of the 10th.
12 and 2/3rds rounds. I was really tired today and really struggled with the WOD. Perhaps too much holiday cheer?! My pull-ups are weak and I was losing intensity so after the first 2 rounds, I did 10 squats, 10 push-ups, 10 pull-ups. Looking forward to tomorrow's WOD.
7 rounds as posted, broken sets on pullups.
10 rounds + 5 squats
BW=212, kipped every broken set pullup
9 full rounds + 5 squats, 10 push-ups, and 4 pull-ups
i spent 5 hours yesterday at a rock climbing gym,
so looked forward to this one with some trepidation...
i modified the wod to slow down the pace:
15 reps of each exercise, subbed dips for pushups
1 round = (15 squats + 15 dips + 15 pullups)
10 complete rounds plus 8 squats in 20:00
my hands are looking pretty chewed now.
A little late in posting, but I know you've come to expect that. Hello?
9 rounds, 5 squats, 10 push ups, 1 sore elbow after 20 min.
Unfortunately, the gym was kind of empty so no one was staring at my rounds!
finished 9 complete sets - pull ups were assisted. limited range of motion on squats due to wod on monday and D has an injured acl. D finished 12 complete sets - assisted pull ups as well. I recoverd very quickly from this workout - don't feel like I got as much out of it - what did I do wrong? Probably could have pushed myself much harder.
Late post. Did this yesterday.
Modification: bar dips in the snowy park instead of push-ups.
6 rounds plus 5 squats and 10 dips.
pullups were plyo-pullups (jump from box)- a late post - did it on time.
Ring pullups. 9 rounds plus 5/10/4 (let out a big "AAARRGG!" on the last pullup).
Thanks to my blown elbow, I can't do pullups.
First 2 rounds, I did 5 sq/10 pu/15 50#db pullovers. Realized I couldn't maintain that, so did 11 rounds of 5/10/10 1pood kb snatches, plus 5 sq and 10 pushups as time ran out: 13 2/3 rounds.
I can't thank "Fireman Tom" Corrigan enough for his expert coaching while at the CO seminar in November; without his patience and great technique pointers, I couldn't have gotten the snatches. If you get a chance to work with Tom, do so! unpaid endorsement... ;^)
Did this on 31Dec.
5 rounds. Pull ups were negatives and 2 partials = 1 pull up from 3rd or 4th round up.
Lynne, I second that endorsement for Fireman Tom. My rep numbers are much higher with a whole lot less pain and effort after his instruction. Thank you Tom!
9 rounds + 5 squats and 10 pushups.
Couldn't do any more pullups at the end even with maximum kipping. Pullups were broken sets after the 3rd round.
Finished off with two 30 second L-sits.
8 full rounds
then got in5 squats 10 pushups and 3 chins
chins on rings
6 rounds + 5 squats of:
15 chin-ups (3 sets of 5) –PR!
I was only hoping to get 5 rounds so I surprised myself.
pulls were either jumping or kipped or assisted
7 rounds then began another and got up to 8 chins!
3rd xfit workout!
Did this WOD while away camping, so pullups were hanging from a branch of a tree, which was about 2 1/2" in diameter instead of my usual 1" bar; so my grip gave up way before anything else...