March 13, 2005

Sunday 050313

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

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Enlarge image


Posted by lauren at March 13, 2005 7:25 PM
Comments

is there a recommended sub. for the (5) 15' rope climb?

may i assume towel pullups? how many?

thank-you.

Comment #1 - Posted by: John Messano at March 12, 2005 8:25 PM

Yuk! High rep bodyweight exercises, my personal nemesis.

John the FAQ says 15 towel pullups for each 15'

So 75 towel chins plus 25 L pullups means i'm not moving my arms tommorrow

Comment #2 - Posted by: Don Stevenson at March 12, 2005 8:30 PM

How exactly does one do a towel pullup?

Comment #3 - Posted by: brendan at March 12, 2005 10:01 PM

In the cold, dry,high ice, Nice!! Proud of you guys.

Comment #4 - Posted by: tj at March 12, 2005 10:23 PM

to do towel pullup's loop a towel over your pull up bar and grab each end of the towel and go from there

Comment #5 - Posted by: Stephen at March 12, 2005 11:07 PM

Coach/Lauren help me...

I was doing "Barbara" and after my fourth set, my pecs and upper arms cramped. It was a different sort of pain that I was not used to. All I could do was walk around and try not to cry for about 3 minutes.

What is the best way to deal with cramps as you are feeling them? I have never had this happen before and I don't want it to happen again.

Oh yeah...
1) 2:41
2) 2:30
3) 2:38 paused for 5 second (thought I saw Pukie)
4) 3:36 paused for a minute (saw Pukie coming again)
5) Got severe pec and upper arm cramps and could not continue.

Comment #6 - Posted by: JP at March 12, 2005 11:21 PM

32:59

Towel chinups, front squats instead of OH squats (poor flexibility) and 15 normal chins instead of the L pullups.

Pukie was threatening from about the 18 minute mark and even 15 minutes after the workout i felt it.

Comment #7 - Posted by: Don Stevenson at March 12, 2005 11:48 PM

That is an awesome pic.... is it in Afghanistan?

Comment #8 - Posted by: jason lake at March 13, 2005 12:21 AM

27:50

- took forever to achieve 50 double unders
- subbed 5 x 10 commando pullups for rope climb (should have read the FAQ first, grrr)
- OHS with 25kg sandbag
- really bad form (bent legs) on L-pullups
- other exercises as prescribed

Too bad that I don't have access to a rope - would have been much more fun I guess.

Comment #9 - Posted by: Christian Lemburg at March 13, 2005 2:06 AM

23:31

Subbed 50 pull ups for rope climb, took 6 minutes to do double unders!

Comment #10 - Posted by: Graham at March 13, 2005 5:41 AM

Went outside for the WOD this morning, it was 40 and super windy. FYI...Fleece gloves do not help rope pullups.

100ft. Walking Lunge
50 Pushups: feet elevated 24"
50 Double-unders: wind messed with these badly
25 KTEs
5 x 15 Rope Pullups: looped rope over bar, grasped both ends in both hands
50 Box Jumps @ 24": broken badly...usually I fly through these, but I overloaded on plyos yesterday
25 OH Squats @ 70lbs.: used DBs
25 "L"-Pullups
50 Situps: hanging upside down from the monkey bars

Total time 23:05.67

Comment #11 - Posted by: Matt G. at March 13, 2005 5:47 AM

Went to the basement this AM only to find that my favorite old wooden chair (plyo box for me) had been removed.

100ft walking lunge
50 pushups (still fried from Barbara)
50 dbl unders (no coordination on these)
45 towel pullups (not correct sub but they took forever anyway)
50 rafter touch jumps
25 OHS with 65#
25 L-pullups (terrible form, ended with partials)
50 situps (good to be lying down at this point)

32:10

I will definitely be resting tomorrow.

Comment #12 - Posted by: Will H at March 13, 2005 6:00 AM

as RX'd except for 75 towel pull ups subbed for rope climbs

29:50-embarrassing

Jeff

Comment #13 - Posted by: jtinch at March 13, 2005 6:14 AM

I miss propwash in the snow... And, I appreciate those who carry on the mission. Keep up the good work of vigilance!
mike

Comment #14 - Posted by: mike at March 13, 2005 6:45 AM

Sub 75 towel pull ups for rope climb
30 degree incline sit ups
22:59

Comment #15 - Posted by: A Cook at March 13, 2005 7:55 AM

yesterday's today
2 pood kb 5 x 5 each arm

Comment #16 - Posted by: lance at March 13, 2005 8:09 AM


Well its my 1st wWOD in about a week... finally caught the killer URI crud that many of my patients have had the last few weeks... this was modified... as I am presently ropeless..do all my PUs on a rock wall/board ,,& did step ups instead..never could do double unders anyway..therefore mytime was... well its not about time its about the effort ..as Ive said before ...LIFE.is just one long {hopefully long} workout ... physical... mental...spiritual

Comment #17 - Posted by: dave k at March 13, 2005 8:19 AM

22:46 - jump and touch target 14" beyond my outstretched reach in place of doubleunders, 20" box jumps rather than 24"

Target jumps and box jumps were dreadful and slow. Rope climbs went well, using hands only starting from a sit on the floor. Even KTE went well with only one break.

5x5/5 15# clubbell mills
3x5/5 10# clubbell taskmasters

2x10/10 44# kb snatches

Comment #18 - Posted by: kelly moore at March 13, 2005 8:39 AM

23:47
L-pullups failed at about 8 so I subbed the rest with regular mixed-grip pullups broken into sets. Knees to elbows failed at about 12 so I subbed the rest with regular hanging leg raises. The rest felt pretty good. Just tried to keep a good pace going.

Comment #19 - Posted by: Ben E. at March 13, 2005 8:51 AM


I could be high man again.

43:14

subbed 50 towel pullups for rope, everyhting else as Rx'ed, but broken.

Mike Donnelly

Comment #20 - Posted by: rosceaux at March 13, 2005 9:58 AM

23:41 with one hell of a hangover. nothing like rucking thru the snow.

Comment #21 - Posted by: sonny at March 13, 2005 10:18 AM

Pushups - 3 sets?!
20 failed double-unders, completed 200 single-unders.
KTE-2 sets
Towel Pullups - got 30 in the sloppiest fashion and hit a metaphoric barrier, finished with jumping negatives.
Box Jumps - 3 sets - improvement!
OHS - 2 sets
L-pullups 3x5 and L-chinups 2x5. L-chinups are much easier.
Situps broken into angry sets of 5

40:10

Comment #22 - Posted by: John Messano at March 13, 2005 11:07 AM

43:04

sub 15 towel pull-ups for rope climb
45# on the OHS.

Comment #23 - Posted by: Cesar. at March 13, 2005 11:14 AM

Holy Crap?
First Time i thought i was going to die?
Time: 20.43
100ft Walking Lunge
50 Push Ups
Substitute 100 Regular Jump Ropes
15 out of 25 Knee to elbows
Substitute Rope Pull up 15
50 Box Jump 24"
25 over head squat 65lb
Substitute 7out of 35 L-Pull-ups Knees at L only
50 Sit ups anchor feet

Comment #24 - Posted by: Rod at March 13, 2005 11:16 AM

Hard workout!
Time: 22.26
100ft Walking Lunges
*50 Knee Push Ups
*100 Regular Jump Ropes
3/25 Knee to elbows
*Rope Pull up 15/25
50 Box Jump 12"
25 over head squat 16lb
*25 Pull-ups legs on floor
50 Sit ups anchored feet

Comment #25 - Posted by: Jodi at March 13, 2005 11:20 AM

29:56

Double-unders were a nightmare.
subbed 75 rope lat-pulls for rope climb, everything else as prescribed, although the L-pullups were less than perfect.

Comment #26 - Posted by: Ben B. at March 13, 2005 11:20 AM

Modifications:
Only did 15 KTB's
Did not do rope climb
25 Box jumps at 13"
Used broom stick for overhead squats
Assissted L pull-ups

56 minutes
Had to go to two different parks in between the garage gym.

Comment #27 - Posted by: Krista J. at March 13, 2005 11:22 AM

30:50

Sub'd 50 short rope jumps for 50 double unders.
Sub'd 75 towel pullups for 5 - 15' rope climbs.
Everything else as Rx'd.


Comment #28 - Posted by: Andy W. at March 13, 2005 11:24 AM

34:13

100ft lunge
50 push ups
10 really bad double unders than did about 200 single skips
25 knees to elbows...very broken
75 towel pull ups. Twisted towel around teh top bars on teh cable crossover .
50 box jumps
30kg overhead squat...broken
25 pull ups with my knees raised but not legs out straight
50 anchored sit ups

hard, hard, hard

Comment #29 - Posted by: DavidE at March 13, 2005 11:24 AM

This was a tough one but I did it outside at a park for a change of scenery at 7am. It was freezing last night here in the PacNW but I was down to a t-shirt with steam coming off of me by the third exercise. The early morning slo-go joggers passing by were dressed like they were going skiing.

25:00
100' walking lunge
2 x 25 pushups
150 regular jumps on the rope
25 knee to elbows broken after first 10
5 pole climbs, 12' pole
2 x 25 box jumps
25 overhead squats, backpack overhead.
5 x 5 pullups, various grips
2 x 25 crunches

Comment #30 - Posted by: Rob M. at March 13, 2005 11:55 AM

subs:
double unders (no jump ropes): 100jumping jacks with max jumps
rope climb: towel pulls: 5x8

cardio-resp endurance remains troublesome
29:51
victories: did all 25 OHS's amidst a chipper workout keeping good balance.

Comment #31 - Posted by: timM at March 13, 2005 11:57 AM

oh and held good L on pullups til last 4

Comment #32 - Posted by: timM at March 13, 2005 12:00 PM

I was excited finally to use my rope in a wod. The only problem is all I have is a 45# plate. So I had to sub 45# front squats for overhead squats. I did 50 to try and compensate.

time was 27:58

Comment #33 - Posted by: T.Rain at March 13, 2005 12:34 PM

About 50 minutes. Subbed 100lb rope pull-downs (5X10) for rope climb. Second completed* WOD. Not worried baout time yet.

Comment #34 - Posted by: Will at March 13, 2005 12:47 PM

did mine outside and the wind didnt help
time was 45:38 and i seeing visions
**subbed the rope with towel pullups
**knees to elbows where broken sets
**oh squat form was embrassing
**l pullups where broken sets and very painful
excuse me why i go somewhere and cry!!!

Comment #35 - Posted by: robertb at March 13, 2005 12:48 PM

26:54
100' walking lunge
50 pushups from knees
100 single jumps
25 knees to elbows
25 pullups assisted at 28# (bw=126)
50 box jumps, 20" box
25 OHS with 30# bar
25 pullups assisted at 28#
50 situps, feet anchored, full extension

Ended with 3 sets of 10 V sits, 1 min hollow rock (still working on the form) and 3 sets of 10 dips before diving into yesterday's WOD using 15# dbs. Now I am truly exhausted! Glad tomorrow is a rest day.

Comment #36 - Posted by: Norma at March 13, 2005 12:52 PM

32:50
100ft walking lunges
50 pushups
double unders tried 20 but none of them worked always hit feet on second spin. Finished with 2 minutes jump rope.. work on this
7 beginning rope climbs.. ground to arms length
50 box jumps
25 ohs 15-10 55#
25 l pullups 8- 17 assisted
50 sit ups

Comment #37 - Posted by: dennyy at March 13, 2005 1:09 PM

oh yeah kte 13- 12

Comment #38 - Posted by: dennyy at March 13, 2005 1:11 PM

Sandy:
100 ft walking lunge
50 push ups
100 skip rope (double unders escapes me)
25 kte
50 box jumps (about 20 inches)
25 overhead squats at 65 lbs
25 L sit pull ups (almost all one at a time)
50 sit ups, anchored
5 sets of five pull ups for rope (not really equal)

14'30 (I don't think this time is accurate, compared to others....)

Darlene

100 ft walking lunge
50 push ups
50 double unders
25 kte
50 box jumps (about 20 inches)
25 overhead squats at 65 lbs
25 L sit pull ups (all broken, not good form)
50 sit ups, unanchored
5 sets of five pull ups for rope (not really equal)

17'43

Comment #39 - Posted by: Sandy at March 13, 2005 1:23 PM

50 minutes,to much hockey, all sets broken lots of rest. Did dips instead of towel pulls.

Comment #40 - Posted by: Richard Boulet at March 13, 2005 1:23 PM

37 minutes hard
100' walking lunge
50 pushups #21-50 on knees
100 single jumps
25 knee raises instead of KTBs
75 pullups assisted /tried towel but it started ripping (rather humbling)
50 box jumps, 15" box
25 OHS with hands OH only
tried holding L position for time
50 situps

Comment #41 - Posted by: Dan G at March 13, 2005 1:59 PM

47:09. Subbed 5 ceiling touches for each rope climb. I just do like half a pullup and lunge for the ceiling, which is about 15" above the pullup bar. Box was about 20". Otherwise per instructions. When I finish the WOD, I normally walk back and forth to the drinking fountain and back until my heartrate gets about normal. This time, since we finished with situps, I just lay there, and it hit me how that picture with the reverse CrossFit on the dust in the ground came to be. If I had had my CrossFit T-Shirt on (wore it yesterday), I would have made one of my own. I'm the blonde that laughs five minutes after the punch line.

Put an old Mighty Mighty Bosstones CD on on the way home. Sometimes you just need something really really noisy and unharmonious.

A couple powerlifters were hauling a sled in the back. They invited me to join them next week. If I remember and have time, I'm going to. It looks right up my alley.

Comment #42 - Posted by: barry cooper at March 13, 2005 2:16 PM

Did a little Suffer on Sunday/ Suffer on St. Paddy's day workout.

Started out with 300 pushups, 500 situps, in volume PT style.

Then moved to a 10k run, weaving in and out of parade spectators clogging the streets. 40 mins., including stoplight delays.

Finally, got to the WOD. Was a little sapped of energy, from the previous tasks and from last night's revelries, so I'm happy with my 25:00.

Time to soak myself in an ice bath.

Comment #43 - Posted by: JSP at March 13, 2005 2:18 PM

28:47
subbed rope pull-ups for rope climb.
did 95lbs OHS for 25

Afterwards Ran 3 miles @ 7:45 mph.

I dont know. Something is telling me I didnt do some of the exercises right.

Comment #44 - Posted by: John H. at March 13, 2005 2:19 PM

31:08 I didn't give it my all today as it was really cold and I was really tired. Good workout though after felt much better than before.

Comment #45 - Posted by: Michael P at March 13, 2005 2:20 PM

I'll do this one tomorrow
Today ran 5k in intervals - total time 24' with rest/warm up
1600 meters 6'53
800 m 3'18
400 m 1'32
100m 21"
100m 19"
400m 1'33
800m 3'13
30 second rest/jog b/n each

Comment #46 - Posted by: Jeff K at March 13, 2005 2:53 PM

Time: 29:30
Subbed regular jump rope for double-unders.
Only did 45 towel pulls for the rope climbs, my grip couldn't handle anymore. Need a better towel for next time.

This one got harder as it went on.

Comment #47 - Posted by: Troy Archie at March 13, 2005 2:54 PM

56 minutes

About 25 minutes of exercising and another 30 of going around to various playgrounds to find equipment.

Only sub was 25 towel pull-ups for rope climb.

Comment #48 - Posted by: Ahmik at March 13, 2005 3:30 PM

22:50

Subbed 75 towel pull-ups for rope climb, 5 w/left arm high, 5 w/right arm high, repeat until dead.

L-pull-ups broken into doubles and singles after 1st 5. My legs were out in front of my body, but they were probably more "h" pull-ups after the 1st 10 or so.

Wife: 22:01

100' walking lunge
50 knee push-up
100 single jump-rope
25 knees-to-8'-from-elbows
75 jumping towel pull-ups
50 box jumps (15")
25 OHS (45#)
25 jumping pull-ups
25 L-leg raises
50 sit-ups

Comment #49 - Posted by: Eric 2 at March 13, 2005 4:09 PM

YOU PEOPLE ARE INSANE!!!!!
3rd WOD they get worse everyday
as prescribed with 75 towel pullups for rope climb
51:32

Comment #50 - Posted by: Amish Andy at March 13, 2005 4:25 PM

This was not very easy. Multiple subs, lots of weight reductions. New watch arrives tomorrow, so no official timing but I think it was about 30min precisely.

100' walking lunge
50 PU (broken, but PR consecutive of 28 for 1st set)
~20 double-unders + 200 single - kept tripping
15 knees to elbows + 10 roman-chair leg raises
25 towel pullups (arms fell off at this point)
50 box jumps (box was like 28")
25 OH squats with 45# - easier than I thought, so more weight next time
10 L-pullups, about 15 h-pullups
50 situps

Comment #51 - Posted by: TK at March 13, 2005 4:28 PM

1st day with this type of stuff. didn't do very well and didn't even time it because i wanted to get a little bit under me before i started timing. only did 15 box jumps before the chair i was jumping on busted. you guys are all kicking ass, keep it up

Comment #52 - Posted by: Brian at March 13, 2005 4:29 PM

walking lunge with front kick.
couldn't work out what double unders were from the video. I looked like skipping so I did 100 turns with both feet together
50 pushups. 20,10,5,5,5,5
25 hanging knee raises. not to elbow
5 x 15 rope pulldowns. 3 with 35kg, 2 with 28kg
50 box jumps, first box abour 24" then after 20 it felt about to break so changed to about 15" step
25 overhead squats. 27.5 kg, 12,8,5
25 very partial l pullups, last one was pretty good, 5's and 3's
50 janda crunch
27min 48

Comment #53 - Posted by: Paul MacManus at March 13, 2005 4:59 PM

Subbed 5x15 Kimono Lapel Pull-ups for Rope Climb switching hand positions

Rest as Rxed

32:38

Comment #54 - Posted by: BGlass at March 13, 2005 5:01 PM

19:40

Only mods were my rope is only 12-13' and I almost missed the pushups, so added them back at the end

Comment #55 - Posted by: treetrunks at March 13, 2005 5:08 PM

32:49

Subs were 10 towel pullups instead of 15, 20 inch box jump, single rope jumps. L pullups turned into tuck pullups after 10th one. Finished WOD and raced off (still sweating) to theater to see Pacifier.

Comment #56 - Posted by: Steve S at March 13, 2005 5:27 PM

36:50

Subbed 75 towel pullups for rope climbing, in groups of 3 to 5 reps. Everything else as prescribed.

Comment #57 - Posted by: Paul Si at March 13, 2005 6:16 PM

can someone explain what double unders are supposed to be? The video link is too small to work out. I'm guessing it's skipping with both feet together?

Comment #58 - Posted by: Paul MacManus at March 13, 2005 6:25 PM

ok... figured out a severe weakpoint right now, my grip. I used to climb a lot so this is embarrassing.

42 minutes even.
the 65 towel pullups took 25 minutes. I tried to actually do the pullups vice jumping on the last 55.

Also subbed 100 skips for double unders.

I lost a lot of the cardio component from taking so long on the towel pullups. I assume that legs are not allowed on the rope climbs. Otherwise the towel pullups are not a good sub.

I will be doing 20 towel pullups during every workout from now on.

Comment #59 - Posted by: kevin gp at March 13, 2005 6:34 PM

31:30
Poor day... the towel chins absolutely killed me

Comment #60 - Posted by: Reckdenwald at March 13, 2005 6:38 PM

Me, Joe, and Chris did the WOD and substitiuted as noted:
subbed 50 lunges for waking lunges
Chris and Joe subbed 200 reg jumps for double unders
subbed 50 Pull-ups on 2 inch rope looped over pull-up bar for rope climb
subbed 16 inch box for 50 Box jump,

John's time 30:15, rope climb, L-pullups and OHS took the most time.

Comment #61 - Posted by: John P at March 13, 2005 7:14 PM

For time of 28'57"76
100 ft Walking lunge
50 Push-ups
50 Crossovers
25 Knees to elbows
5 x 15 Rope pulldown, 70 pounds
50 Box jump, 24 inch box
25 Overhead squats, 45 pounds
25 L-pull-ups
50 Chinees

Didn't start timer until after 30 push-ups, so add about 2 minutes - Oops!

Comment #62 - Posted by: LisaR at March 13, 2005 7:15 PM

Oh yeah, rope skipping, box jumps and overhead squats are all in my top five favorite exercises - I loved this workout! More like this please.

Comment #63 - Posted by: LisaR at March 13, 2005 7:22 PM

Paul M,

double unders are when the rope makes two complete rotations around your body per jump, instead of the standard one rotation.

they're hard.

Comment #64 - Posted by: Patrick Walsh at March 13, 2005 7:30 PM

22:00 as perscribed
weighted pull and dips #45 to come soon.

Comment #65 - Posted by: PFEIFER at March 13, 2005 7:59 PM

subbed:
50 box jumps for double-unders
50 pullups for rope climbs; on 15 of these I used the rope handles for the pulldown machine flipped over the pullup bar
only used 45 lb. for OHS
did knees-tucked pullups instead of L-pullups

37:25

with a few minutes of gym crowd and equipment issues

Comment #66 - Posted by: Rene' at March 13, 2005 9:11 PM

while working i did a warmup, then a mini-couplet of 55# DB one-arm snatches and kipping pullups, and then benched for reps w/ 135# (23 reps but kept a few in reserve). then when i got home, i did Barbara from the other day.

3:45
3:43
3:54
4:16
4:15

squats limited me but theyre coming around.

Comment #67 - Posted by: ediddy at March 13, 2005 9:18 PM

Once again, my wife joined me for the WOD and once again she impressed me! I did some subs for my ankle (which is getting much better... just in time for me to jack my thumb last night!) and she did subs for pull ups.

100ft Walking Lunges
50 Push Ups
50 Double unders, I did 1 foot jumps.
25 Knees to elbows
15 Towle Pull ups
50 Box Jump 24 inch, I did DB clean and press
25 over head squat 65, she did half at 45, half at 25
25 L-Pull-ups
50 Sit ups anchored feet

We then sparred and I caught her fore arm with my thumb. Last night I didn't think it was that bad, this morning I can't move it. I'll see how it feels by lunch, then probably off to my wing at the ortho's office... 4th injury in 8 months, unbelievable.

Comment #68 - Posted by: Phil Feairheller at March 14, 2005 3:31 AM

Oops, forgot to post time: 22:16.

Comment #69 - Posted by: Phil Feairheller at March 14, 2005 3:32 AM

my first attempt at WOD:
30 push ups (broken)
7 negative pull ups ( my weakest point)
30 box jumps (hard!)
12 OH squat with 22lb. ater drum + 13 air squats
100 ft. lunge walk
7 elbows to knees
35 ham glute situps (yeaaah!)
did not do double unders (only saw substitution for it now)
time : ~30 min.
my glutes felt as if they had been shipped to norway and my lower back went to ivory coast. monster workout! goody!

Comment #70 - Posted by: johnatan pladott at March 14, 2005 5:21 AM

No jump rope so subbed box jumps. Otherwise as prescribed.

23:55

Comment #71 - Posted by: RickB at March 14, 2005 5:59 AM

27:22, as Rx'd

Comment #72 - Posted by: davidjwood at March 14, 2005 7:30 AM

21:19

Subbed Double Unders with 800 meter run.

Comment #73 - Posted by: Charlie Pacheco at March 14, 2005 7:35 AM

17:34

Subbed karate belt pullups for rope climb. These turned into jumping pullups after the 30th rep of 75. KTE turned into knees to armpits. Box jumps were the best they've ever been, I've finally synchronized my arms with the jump. OHS felt good to 1/4 depth. L-pullups killed me, there is just no kipping through them.

Comment #74 - Posted by: Bob Cornute at March 14, 2005 11:06 AM

25 +/- 2 minutes (had to use wall clock)

lunges and pushups went quick, remaining sets were all broken.
Double unders elude me, I had to do about 3 at a time...took a long time.
sub'd rope and then regular pull-ups for rope climb...also took a while
L pull-ups form was bad...bent legs
everything else pretty good (about two sets to finish each)

Comment #75 - Posted by: kramer at March 14, 2005 11:34 AM

32:45. Sub'd towel pullups for rope climb. Still using some assist. L-Pullups were only knees to chest.

Comment #76 - Posted by: Chris Q. at March 14, 2005 11:41 AM

100' walking lunge
50 push-ups (unbroken)
50 double unders (couple of breaks towards the end, alternated singles w/doubles, counting doubles only)
25 KTEs (15,5,5)
75 Rope pull-ups (alt sets of 5s, some broken near end)
50 box jump, 24" (30,10,10)
25 OHS, used 95# (13,12)
25 L-pull-ups (time killer, all doubles and singles)
50 sit-ups (anchored, unbroken)

Time was 23:36.

Comment #77 - Posted by: Ryan Atkins at March 14, 2005 1:09 PM

A day late. Subbed rope pullups for rope climb. 30:45:81

Comment #78 - Posted by: Neal at March 14, 2005 1:11 PM

100' walking lung
50 pushups
100 single jump ropes (broken into two sets)
25 knees to elbows (15,10)
rope climb 15ft 3/4in. (first set all the way up, all others were 5 ft.)
50 box jumps, 20in. box (two sets)
25 overhead squats (first set was 62 lbs last two were 58 lbs)
25 L-pullups (7,7,6,5)
50 situps (broken)

Comment #79 - Posted by: Josha at March 14, 2005 2:07 PM

100' walking lung
50 pushups
100 single jump ropes (broken into two sets)
25 knees to elbows (15,10)
rope climb 15ft 3/4in. (first set all the way up, all others were 5 ft.)
50 box jumps, 20in. box (two sets)
25 overhead squats (first set was 62 lbs last two were 58 lbs)
25 L-pullups (7,7,6,5)
50 situps (broken)

62:18

Comment #80 - Posted by: Josha at March 14, 2005 2:07 PM

100' walking lunge (unbroken)
50 push-ups (unbroken)
100 jump ropes - (2 sets) (couldn't do double unders)
25 Knees-to-Elbows - (4 sets)
5x Rope Climb - 1/3 on 15ft rope (3/4" rope)
50 box jump - 20" box (2 sets)
25 Over-head-squat - 66# (1 set), 58# (2 sets)
25 L-pull-ups - Did negatives (6 sets)
50 sit-ups - (unbroken)

Comment #81 - Posted by: Matt H at March 14, 2005 2:10 PM

63:13

Comment #82 - Posted by: Matt H at March 14, 2005 2:11 PM

50 towel pullups
100 regular jumpropes
50 box jumps 30"

30:00.1

Comment #83 - Posted by: brendan at March 14, 2005 3:08 PM

Subs: Rope draped over bar pullups. 21" box/chair jumps.

Double unders went well, suprisingly. I have to throw in one single-under between DU reps. That's okay though, if anything it's just more workout.

25:35.

-D.

Comment #84 - Posted by: Dan S. at March 14, 2005 3:09 PM

J-
100 ft lunge
50 push ups
15 long jumps
25 knees to elbows
50 box jumps
25 overhead squats, 65 lbs
25 pullups
50 situps
-35 minutes-
Susanne same as J but 45 lb squats

S-
100 ft lunge
50 push ups
100 jump ropes
25 knees to elbows
3 rope climb
50 box jumps
25 overhead squats, 65 lbs
25 L-pullups
50 situps
-25 minutes-

Comment #85 - Posted by: J & S at March 14, 2005 3:25 PM

Oh ya, ran 6 miles yesterday and was a little tired during the workout.

Comment #86 - Posted by: S at March 14, 2005 3:30 PM

100 ft Walking lunge
50 Push-ups
50 Double-overs (2 jumps per swing, I can't do double unders)
25 Knees to elbows
15 pullups (assisted)
25 Overhead squats, 65 pounds
25 pull-ups (assisted)
50 sec L-sit
50 Sit-ups
19:35
Finished, then realized I forgot the box jumps.

Plus 5 unassisted pullups in my cooldown - first ones since my bicep tendon tweaked. Seem to have been OK, will see how the tendon feels by tonight.
I will be soooo stoked to get back to doing pullups without assist.
JK

Comment #87 - Posted by: Jonathan K at March 14, 2005 4:37 PM

had a little logistical challenge, so i had to re-order the routine:

25 OHS @ 75# (unbroken)
100' walking lunges (unbroken)
50 pushups (25+25)
50 box jumps (20 @ 20", 30 @ 30")
25 knees to elbows (15+8+2)
15 muscleups (all singles and doubles - subbed for rope climb)
50 double-unders (really broken)
25 L-pullups (sets of 5 on rings)
50 situps (25+25)

time = 29:48
the muscle-ups and double-unders were huge time killers. i wasn't even breathing hard by the end of the MUs (since they take me so damn long to do).

AM running:
1000m splits (3:48, 3:58, 4:25, 4:15)

Comment #88 - Posted by: JC at March 14, 2005 7:25 PM

30:37
Did everything as Rx'd except had to substitute towel pullups for rope climb

Comment #89 - Posted by: Grande at March 14, 2005 8:22 PM

29:36

Sub'd 100 jump ropes for double-unders and 75 towel pullups for rope climb.

Comment #90 - Posted by: jorgen at March 15, 2005 3:52 AM

24:40
200 rope skips in substitution for the double-unders, 50 lbs on the ohs; and assisted towel chins for the rope climb.

Comment #91 - Posted by: Ted Zink at March 15, 2005 5:40 AM

100' walking lunge
50 push-ups
Subbed 100 jumping wall touches for 50 double unders
25 KTEs
Subbed towel (50) and reg pull-ups (25) for rope climb - FRIED!
50 box jump, (onto chair)
25 OHS, 65 lbs
25 L-pull-ups - Ugly! Singles.
50 sit-ups, incline/anchored

Everything except walking lunges broken.

Time: 26:12

Comment #92 - Posted by: C_Mel at March 15, 2005 5:43 AM

50:50.

Gym was very crowded, signing out and returning a jumprope took extra time, etc.
Overhead squats were a major challenge, reduced weight to the bar alone (45#). Had to sub regular deadhang pullups for L-pullups, because the only pullup station available was one of those assist machines that wouldn't allow me to extend my legs.

Comment #93 - Posted by: Justin R. at March 15, 2005 6:19 AM

Damn this is intense, this is my first attempt at a crossfit workout (done Monday).
I had to sub almost every exercise.

50 lunges
50 push ups (broken)
50 high jumps with calves (no jump rope)
25 knee raises
75 towel chins (had to use pulldown machine and do sets of 10)

50 box jumps
25 Air Squats (knees still sore from a climb over the weekend)
25 Leg raises
50 sit ups.

Time 27:30

-----------------
I think I'm hooked... nearly met pukey on the box jumps and my entire body hurts, and it's not like I was in bad shape before, at least compared to most people.

Comment #94 - Posted by: Chris Mason at March 15, 2005 7:15 AM

28:00
subbed towel PU for rope climb

Comment #95 - Posted by: Lino at March 15, 2005 10:23 AM

Subbed Towel pull-ups for the rope climb. Time: 23:33. I was stoked with this WOD as it is the first time I have managed to do overhead squats with 65lbs. Until recently my flexibility was so poor I could not do it with any weight, so the CF warm up is paying dividends!

Comment #96 - Posted by: Dave_mac at March 15, 2005 12:25 PM

21:57'

All as rx'ed, except I climbed the rope 2 extra times because it is shorter than 15'. Did the box jumps onto the new box I just finished building for Crossfit Portland.

Straddle front lever and straddle planche holds done before the WOD.

Comment #97 - Posted by: Scott H at March 15, 2005 5:53 PM

25:39

Sub'd 75 towel pullups for the rope climb. Otherwise as Rx'd.

Pushups, KTE, and situps all unbroken.

- Double unders all doubles and mostly singles; I suck at these.
- Towel pullups all sets of 5.
- Box jumps broken @ 35/15.
- OHS broken @ 20/5.
- L-pullups broken a lot; didn't keep track.

Comment #98 - Posted by: Pat at March 17, 2005 12:04 AM

19 minutes

Fun workout: diversity keeps one humble

Comment #99 - Posted by: Eric at March 17, 2005 10:23 AM

I'm all out of order but this looked like too much fun to miss!

21:23, but had to cut the 75 towel pullups to 30 due to the elbow tendonitis.

Finished with some clubbells; warmed up with the 10 and 15, then 35# for
Clean to order: 5/5
CTO/torch press: 5/5
Hammer throws: 10/10

Comment #100 - Posted by: Lynne Pitts at March 17, 2005 7:20 PM

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft(sub 7rep/5set Towelees)
50 Box jump, 24 inch box(sub 19" box jump)
25 Overhead squats, 65 pounds (subbed 70 lbs)
25 L-pull-ups
50 Sit-ups Post time to comments.
BW=211
38:37 some equipment delays

Comment #101 - Posted by: jimc at March 17, 2005 9:46 PM

subbed 30 pullups for Rope climb, box jumps for double-unders.

29:22

Comment #102 - Posted by: Jay at March 22, 2005 6:47 AM
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