nice round number...

I just started to laugh when I saw the WOD....Waa Haaaa...

I was looking forward to some pull-ups, now I'm looking forward to scream like a B!#@H. :)

Okay, I know that I can not do anywhere near 30 L pull ups let alone 100. Anyone have any suggestions for subs? I was just thinking of seeing how long 100 pull ups would take and throw in some ab work at the end.

Once you can't do any more L-pullups, you can tuck your knees to your chest and try them that way.

duncan is an accomplished artist as well. my son casey and duncan spent some time at the last crossfit clinic drawing and learning from each other how to draw a dragon!!!!! great kid, great parents, great family....that btw...i am adopting connar!!!!! making him an olympic champion!!!

I'm still doing pullups assisted, so this is out of the question. I might try negatives, but I think 100 assisted pullups is more realistic.

I'll have to do this tomorrow night after work...can't see getting this done and then making through the day at work...eek, you people are insane! :D

12:47 done in sets of ten and five all the way through. Abs strong arms weak.

Day 3 of recovery exile. On my way to Santo Domingo, DR for a supplier audit and some beach fun. Feel good, feel rested but not restless. Looking forward to sailing and fishing this evening.

Sure, Alex, rub it in . . .

17:27 - first 60 - pull-ups.
- remaining 40, alternating pull-ups, chin ups.

Harsh work-out!!!

Steve

x-fit warm up-subbed burpees for pull ups
100 L pull ups
18.05

As requested:

8:10

9 sets of 10
Last set was 8/2

Form was not quite as crisp at the end

This one is going to hurt so good.

I may try to do these on my rings. Who knows...

11.19, sets of 5, 4 and 3. Will Bill's performance deserves posting on the Crossfit wall of heroes.

20:13

Done on rings in broken sets of 10. Large majority were negatives and a mix of L and knees up (only 10-15 actual PUs). I have a long way to go but I love these workouts!

Wild Bill, your last line cracks me up "Form was not quite as crisp at the end." LOL, my form was not quite crisp from beginning to end. :)

Way to go Wild Bill…

16:24
knees to chest. I have a way to go before I can finish 100 good L-pullups within a reasonable time period. Warmed up the 3 rounds of the CF warmup, overhead squats, snatches and a few clean and jerks.

HQ for a 5 round DL, dip, and 400m run triplet.

25,20,15,10,5 reps each round.

BW 200#.

Round 1: DL 135 25, dips 25
Round 2: DL 155 20, dips 15 and 5
Round 3: DL 185 15, dips 15
Round 4: DL 205 10, dips 10
Round 5: DL 225 4, and Power Cleaned the last rep. dips 5.

Finished with 50 mixed Glute Ham situps and knees to elbows.

14:06

all tucked pull ups

21:48:50 all in L-shape hold. Now if I could figure out how get out of this position, it looks a little odd.

CF WU

16:10

Put 135/185 over head a bunch of different ways. Trying to be consistant.

as RX'd
13:21
Jeff

Yes a very hard workout .L pull ups are very functional but the front of my thighs cramp up...

21:51 as rx'd

all L-pullups done on rings
5x20 had to will myself through this one
1 1/2 min spin bike between sets
35:00

14:01. Did jump-ups in a tuck and descents in the L or as close to the L as I could get. After 2 sets of 10, all other sets were in 5s. My biceps are shot. Started with ususal CF warmup with pushups.

18:15..not bad for this old 200pounder.
Did 2 sets of 10 then 5's the rest of the way....all good L's all the way and clavicle-to-the-bar...needed :20ish rest to preserve that form..also used varieties of grips which I assume is cool.

18:15..not bad for this old 200pounder.
Did 2 sets of 10 then 5's the rest of the way....all good L's all the way and clavicle-to-the-bar...needed :20ish rest to preserve that form..also used varieties of grips which I assume is cool.

7.07.56 BUT these were reg PUs done on a Groperz wall board... 10 sets of 10

those are some amazing times! it took me around 40 minutes, sets of 5,3 and then back up to 4 somehow. i really felt it in my back...

first congrats to all, on all of these very impressive times..you are what i strive for,as for my old fat butt i had to improvise..did 100 presses with my 50 lb sand bag..did 100 situps..and took of on a 2mile ruck with my trusty 50 lb sand bag as company..one of these days i will get at least one unassisted pullup that is my goal..can do them assisted on the gravitron,but got run off that when i tried to do the l pullups from the gym i go to..go figure!!!

set broken.

24:23.

maintained L throughout.
varied grip.
callouses are a little sore.
discovered that it's better to breath deeply than to grunt.

Should have checked today's exercise before I went to the gym!

I did 100 lat pulls (non-stop) with 80lb in 1:42
(with hindsight I should have used more weight :-)

Every machine in the gym was full so I migrated to the rower and stayed on it until my ass was sore!
Rowed a half-marathon (21,097m) to get my name up on the leaderboard (in 92 mins).

Quite pleased, considering I could hardly walk yesterday after the 10k.

Warmed up on the rowing machine, then did 100 L-pullups in 9:56

14:45

Just when I thought my Ironman Arizona training had me in shape I get a look at the WOD. Anyone have a pair of arms I can borrow?

Back in Deutchland....beutifal weather for a run. I'm a couple days behind and will stay that way. 10K today...good hills too. 60 Min. just about even.

XX:XX

Form was awful. I could only get 5 good ones before I was completely unable to get out of the hole (seemed bottomless). Had to modify. Focused on the lat contraction while in the L position. Still working on which muscles in my torso to engage in order to get out of the hole better.

Warmed up with 100 punches out of straddle stance & 100 figure 8 blocks out of 3 point stance. 3 rounds of 25 good mornings with broomstick, 25 ab wheel rollouts from knees, neck bridge, 25 OHS with broomstick, 5 HSPUs.

After pitiful WOD performance I rowed 1000 meters, 100 roundhouse kicks to heavy bag, samson stretch, 10 overhead strikes using 45 lb. bar.

12:32

My abs were the weak link here. Time to build that set of parallettes.

All done on the rings. 17:58

Also ran 2.5 miles in about 19 minutes. Don't know what got into me. I usually eschew running.

20:38, form was ok, though my knees had a distinct tendency to drift to my chest

22:27 but with pathetic form (not getting all the way down to full hang). Ended up doing sets of 2 with varied grips.

For time:
100 L-Pull-ups
TOTAL TIME=20:33 (1-50 in 8:41/51-100 in 11:52)
Not perfect, but decent L-form for all - no real knee bend, just not always exactly parallel with ground. All with palms facing in.

Finished with 4x 10 leg raises on incline board
4x 6reps 65# OHS
2x 6reps 75# OHS

if i can do any where near 100 pull ups what you suggest as subs? Assisted Pull Ups then some ab workout after?

Did 75 total (all reg pull-ups...sets of 10,5 and 3 at the end. in between every set I did 20 sit ups. My legs are so sore from the last 2 days its amazing!!! btu I'm on my 1st week and feeling great.

Modified with knees-to-chest pull-ups. Total time was 13:46, which I'm proud of. First two sets were sets of 10, then had a few set of 5, but the last 60 or so were doubles and singles. Felt like I was taking forever, especially since I had a buddy sitting there waiting to go to lunch with me.

WOD was #1 out of 3 on the day.

Added some pushups, and turned it into 10 sets of 10 L-pulls and 20 pushups. 9:40 was the time.

Later on did a 5k run.
Still later did an hour fencing lesson and tabata this.

Wow, you rock JSP!

18:46.8, pullups got a little shorter every time.

J-
21 minutes

S-
14:30 minutes

100 L-Pullups
Sets of 5-8 with good "L"
Time: 28:44
Plus:Deadlifts 275@5x4

RUN-Dist. unk. Time 51.32min=Fauntleroy Y to Linoln Park 2-Laps/4 sets of stairs.

REST 25min

CROSSFIT- Time:41.58min
100 Pull Ups any way I could get them-all combinations of grips
500 crunches (Sub for L part of pull up).

Finally had the time to get to the WOD! Decided to make this a day of 100's....

11:00 = 100 L-pullups - all reps dead hang, elbows straight, collarbones to bar, legs straight and toes pointed. Ouch. I found I could straighten my elbows at the hang more easily when I used a little closer grip.

5 min rest

6:18 = 100 45# OH squats - all butt to floor. Shoulders were barking by rep 40. Breaks after that as needed. I'll try this with 65# the next time.

5 min rest

7:45 = double 26# kb snatches. Breaks after the first 30 reps.

5 min rest

5:08 = double 10# cb swipes. No breaks, no grip issues, easy pace. Will use the 15s the next time.

(please somebody post between me and Kelly)

CF warm-up X3
100 L pullups
time 16:28

I paced myself with reverse Tabata strategy. 10 seconds on, 20 seconds rest. Sets of 4 at first, finished with sets of three

Mike Donnelly

Executed the WOD in 25:00. Almost 60 were down as Rx'd, had to do some assisted, kipped, and a set of 20 done in a jumping-negative mode to complete. Left forearm is tender and is obviously unbalanced in strength.

As rx'd. Only good form L's.
A Cook 20:05
Lance 24:13

WOD 100 L-pu's in 11:03

started off with

Front squats for 5-3-2
Snatches for 5-3-2
then Jerks for 3-1-1-1

16:31... Form started to suffer some at the end, finished last 30 or so with mostly doubles and singles.

24:54.

I'm beat up. It's time for a self-imposed week-long break from the WOD. It's been well over 4 months since I have a had more than a day or two off. Time for it now. I am "stretched thin" as Troy would say.

had to stop at seventy...sets of one from 55 or so til 70...form was getting pulled to far to one side. maybe next time!

18:00 minutes, knees-to-chest, though. Sets of 4 all the way through.

All pull-ups done with "L", an improvement from last time. Also did 10 push-ups for every 10 L-pull-ups.

Time= 30:30

Did L Pull ups yesterday so did a chipper instead.
20 Standing long jumps
100M Lunge,Lunge,Clean,Lunge,Lunge,SquatX 45#
5 Rope Climbs X 25'
10 Bear Complex X 95#
20 Wall Ball X 20#
30 Burpess X 30#
40 Pull-ups
50 Kettlebell swings X 50 #
100 M suitcase walk X 70#

Tabata Slam Ball

As ordered 11:52.

Off to do some kettlebells....

that was not very easy

did 100 in 16:49, but only 12 were true Ls and the remainder were knees tucked. Form was uniformly dreadful - not even sure if these qualified as pullups. This also included some joker working in with me towards the end. He thought I was a psychopath.

I was traveling so I missed a couple days of workouts. Felt the need for some full body efforts combining exercises from the last few WODs.
35lb DB Burpees (full squat clean thruster instead of jump)
Pullups
21-15-9
12:21

Always thought I was in shape after working out for so many years and a 14 yr. career as a LEO. Boy was I wrong. My third day of CrossFit and all I can say is, ouch! Today was the first one I actually completed, although I was close on the others. Took off too hard and fast and didn't pace myself. Today : 34 minutes. Saw some of the other times and I am running in the back. :( Used palm away and palm facing grips only. Decent form. NOT beautiful. Had to have an assist on the last 6 reps to get in under time I set myself. Man this program is hard but so far very rewarding...you guys rock.

20 min flat, 210 pound of pist off canuck was not pretty to see..

JF

Colin - 100 PU - 18:11 with zero marks for style and form. first 30 or so were L's, next 30 or so were knees up. last 25 were singles. JF the groundwork killed me - at least that's my story.

Gaby - 24:46 6 PU, 12 assisted PU, remainder knees to elbows, then knees to chest.

11:35

This was a lot faster than I thought I would do it.

10, 5, 4, then a whole lot of sets of 3.

Ran 4 miles on sand afterwards (still trying to compensate for missing Sunday's 10K).

16:38

Just did a Pyramid of 10, lower back started hurting in the middle of the pyrimid and legs started lowering... but totally felt good afterwards ;)

14:50

Did my best to maintain an L. Some of the reps were not in the best of form. I did sets of 5's, 4's, and eventually 3's about every 30 seconds.

18:46

Alternated 10 pull ups with the Gravitron then 10 military sit ups. Finished with 50 squats and 50 push ups and 30 minutes on elliptical and bike. Somehow, after reading these comments, I never feel I've done enough. You're all a tough group and great incentive! And pretty smart, too...love it when I read words like "eschew." Thanks, John Walsh!

I don't see what was supposed to be so hard about this . . . sitting on the Gravitron with 100 pounds on the stack makes it pretty easy.

(Just kidding . . .)

14:40. Not as bad as I thought it would be. Did it in sets of 5, trying to stay on 30 seconds per set (didn't make it, obviously)

100 "L" Pullups...9:33.86

WOD was #3. Workout #1 also included pullups (150) of various flavors.

Back after a week and a half off...

Sandy 14'37, not great form
Darlene 18'20'

Good to be back.

Steven Stackpole...time for an Ottawa Crossfit workout..our station or yours?

Recovery week-
AM:@30 mins tai-chi

PM:@30 mins for:
-4 X 1 pull-ups(1/min)
-2 x 3 chin-ups + 3 jumping chins w/knee-tuck
-1 x 6 jumping mtn.climber chins
-1 x 6 jumping chins w/knee-tuck
-1 x 6 assisted chins(flexband)
-1 x 3 chin-ups + 3 jumping chins w/knee-tuck
-10 straight-leg raises
-2 x 5 hanging bent-knee raises + 20 bicycle kicks
-4 X 1 pull-ups(1 /1:30 mins)
@10 mins heavy bag fun(got some new century leather wrap-gloves….new gear!)
@15 min yoga cooldown.

19:01 50 good L's, 50 knees to chest.
-Brandt

Attempted the first couple as L's...then knees up, then decided to just push for the 100 as regular PUs.

3 sets of 10
2 sets of 5
the rest were 3, 2, and then 1 in the end with some assistance. I felt really really weak. I may have started out too strong trying for 10 sets of 10 in my head (ha! that didn't work!).

20:34

Well, I'm hoping this WOD will benefit me at some level, though I've yet to figure out where.

100 L pull-ups
51:00 minutes

All were done with good form, dead hang, straight leg, chin above bar.

In the end, I was left with nothing more than sore elbows and shoulders.

After this did a set of tabata squats, with an Oly bar.
Steveo

Suffering from a serious mental and physical slump this week; and tired of my back and elbows being chronically aggravated. 4 days off and no improvement on any front. Grr...so I made myself go and do *something* besides mope.

Rounds in 20 min of
10# clubbell crossbows x 6
10# clubbell drums x 10
15# clubbells swipes x 8
44# kb tactical lunges x 12

6 rounds, + 6 crossbows.

Steve..way to slog it out man. Good intestinal fortitude.

17:17

2nd workout of the day. 1st was:
20 strict DH pull-ups
89 crunches in 2 min (not so good)
3 mile run in 18:22

Wife:
12:46 - jumping pulls w/ L-hold on negative
First 50 were pulls, then alternated chins & pulls for last 50.

I'm just slow enough to feel like a slug.

16:55
some L, some knees tucked.
probably a 60/40 split

and hey, Lynne... this too shall pass.

15:17

Form a bit weak.

2:10
That's 2 HOURS 10 minutes. Good form on all, though. Lots of sets of 5. Broken up even more by outside factors. Just happy to finish it!

can someone please let me know about the dumbbell hang squat clean thruster...i cant access the pictures for the movement, can someone just explain it to me...is it a hanging clean into a squat with an over head thrust to finish? let me know_email at kistner@stolaf.edu or just post on tues comment page

26:00 as Rx'd

First time to do the official CrossFit warm-up.
Subbed burpees for the pull-ups.

Broken into initial sets of 10, then 5.
00:16:32

Ran 2 miles afterwards at a slow 00:07:30 pace.

That picture kind of reminds me of my step-son. He loves to play catch with me and a 5 lb medicine ball (I dont make him do to many). And he picked up my 18.5 lb medicine ball on his own; and held it for about 3 or 4 seconds. I know not a long time, but he turns 3 in July. A future crossfit champion. Have an excellent day.

15:26 as Rx'd.

well, ever since seeing the 30 muscleup WOD, ive always wanted to do it (or at least be able to do it). it just sticks in my mind like a benchmark, so today i did that one instead as todays is somewhat similar...plus i hate L-pullups. started out w/ some tabata squats and got a 14/115 (lowest reps/total reps) w/ solid form throughout. im extremely happy w/ my progress in squat form. then...

for time:
30 muscleups

time: 10:38

i wanted <10 going in, but im happy w/ the effort and amazed at how far ive come w/ CrossFit. thanks, Coach, Lauren, and CrossFit Nation. you all are the best.

made the first 30 with a good "L" after that went to knees to chest. 18:09

14:37 - 100 tuck pullups.

21:13
In order to keep good form I had to rest A BUNCH.

Thanks Matt
Though I'm really not sure this workout was of any benefit to me.
Steveo

18:57 was down to doubles and singles at the end.

15:28. Used a jumpstretch band for assistance. Tried to get my knees up as much as I could. Fun fun!

As perscribed 16:12

I didn't get to this till Wed - 3/30.
And i changed it a little - rounds of

10 incline bench press with 135
10 pull-ups

I got through 7 rounds in 26 minutes

Did this instead:
45 barbell thrusters, 95#
45 pullups
Time:13:00

14:05 Looked like an "L" my 5 y-o daughter wrote, but it was close!!

16:45 felt a terrible strange pain in the lower part of the back of my head halfway through after each set, but finished

13:32'
Done on rings. Did 5X9 HSPU, levers, shoulderstands in the warmup. Very close to the front lever now.....

Prior to this work out:
32 pull up's done in 2-4-6-8-6-4-2 sets with 20 push up's to start out and to end with, and 20 push up's in between each set of pull's.

as RX'd

100 L-pull up's done in set's of 5 to 65, then sets of 3 all the way in. last set was 5. shared the bar with some guy who basically wanted to see who could pee farther (gotta love those ego trips)
Time: 16:58

13:45 as instructed. However, my "L"s were more like "J"s at the end.

15:49

time: 19.44
done with minisets of two reps.

24:01

A day late.

Form was bad after rep 50. Got interupted by a phone call and kept the clock running. Probably will do a lot better next time.

Posting a few days late - I have been without computer for a little while.

22:25

Form wasn't great, but it definately did the job. Had to transition to tucked knees in the 70's.

did the first 50 with my knees tucked up. sets were like: 10, 10, 8-2, 6-4, 7-3.
then switched to regular pullups for the other 50. sets of 10.
finished up with some cleans, deadlifts, and 100 dips, sets of 20.

ok, yes. i know im garbage with my time of 29:00, but i am suprised i finished them to be honest. about 1/5th were true "L" and the rest were knee folded pull-ups. however, all L ups were broken, and poor form. improving tho.

finished with 3 sets of 6 leg lifts on dip rack. solid form on all of them, and slow.

wod as prescribed.
time = 17:50.6
full ROM - my wife called out fouls.
she seemed to enjoy it a bit too much.

2nd time trying a CrossFit workout....did the 500m Row / Bench Press combo last week. Time for WOD was 16:12 but I realize I was probably not doing full swings with the DB (started w/ #55, finished w/ #50's)...also alternated various chin-up/pull-up grips in my subsets...last set was 4,3,3,1,1....the run was my best....wish the treadmill got up to speed faster...could make up a little time that way!

Tomorrow will be the litmus test. PAIN???

Also did a BodyPump class prior to WOD.

14.21
started with sets of ten but that only lasted 3 rounds.
down to 3s by the end.

25:55

But "L's" quickly quickly deteriorated into tucks and then into just regular pull-ups.

Painful, but fun!? As Rx'd in 13:06

24:09

L-pullups on rings. L held slightly above parallel, with toes pointed.

Was very happy with form throughout, but I know I could have paced myself better. Started with an easy set of 10, then moved to 5s, then 3/2s. Did the last 10 with very little rest, so I'm sure I could have rested less in between.

Oh well...

started out with 1 knee tuck pullup reverted to 6 more kipping pullups
13 pullup negatives
remaining 80 used the Gravitron did not have to use as much assistance Progress! Thank you Crossfit and Zone.
10 situps for 10 pullups
18:46

was going to skip this one but felt OK after doing some double kettlebell clean, jerk and front squats

in about 2 hours, managed 10 sets of 5 in good form. Grip was limiting factor at end. needed to leave a bit in reserve as doing the burpee + pullups WOD tomorrow