June 16, 2005
Five rounds, each for time of:
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
Compare to 040930, 050311
Get some - anytime, anywhere.
Posted by lauren at June 16, 2005 7:25 PM
Pushups and squats seemed nice and easy. Pullups I had to break up, first into 12/8, then progressively smaller. Situps I just struggled with. I think it's because I did the first two sets on an incline. Barbara is a good, hard, workout!
Strange caption for todays picture.
First Barbara later
Only slightly slower vs. last time which is pretty good considering that this time all pullups were unassisted, situps unanchored and the pushups were full body on a 16" high bench. The pullups took just over 2 to 2.5 mins of each round
Woohooo... I'm one of the first 10 to post. That never happens. I have to go downtown Philly for a meeting this afternoon, then my daughter has a ceremony for making her gymnastics team and then my wife's whole family is arriving tonight for the weekend. My only chance to workout was this morning and man it hurt!
Barbara 5 rounds:
4:51 (I really pushed this one and it took its toll)
I faded fast on the pull ups and squats. Pukie tried to shower with me afterwards but I held him off.
As a new guy, there is no way to do all of the pullups. Prefer assited or negatives?
Just when you think your in good shape, Barbara comes around and smokes you like cheap crack...
Much room for improvement...
Madding, you're call. Some options are to do mini-sets, resting between. Jumping pullups. Assisted pullups. Negatives. I favor jumping pullups for this workout, as it keeps the workout going and gets the heart rate skyrocketing. They're basically negatives where you jump into the top position. If the pullup bar is at the top of your reach, all the better.
Just note how you did them, so you can compare apples to apples a few months/year from now when it comes up again and you can do them all unassisted.
I've never seen a preference towards one or the other. Do as many honest pullups (kipping allowed) as you can, then finish up with assisted or negatives, your option.
Lost my watch on the lake yesterday so had to use oven clock, all times approximate:
8:00 Xs 4
Most importantly... I got my first pull up (after that all were modified)!!! :)
I think I sucked in some grass or pollen at #3 and started dry heaving throughout the rest of them, plus the pullups were broken after #2.
started this at 6:45...problem was that my alarm went off at 6am, and I didn't budge. Looks like my sleeping pattern is now affecting my workouts, which means it is probably affecting my work (not good). I only made it through 1.5 rounds, then had to quit because I was too tired (not like me).
I'm going to get this one done tonight, then get to bed early.
Third WOD, First date with Barbara...
1- 3:54, 157abpm
2- 4:52, 168abpm
3- 6:14, 169abpm
Just about lost my oatmeal on the third round.
mod- latpulldown, no access to bar this morning...
I can't wait to see her again. really.. I can't...
Strange, I woke up this morning thinking a Barbara was just what I needed. That or Angie.
I'll take Babs!
so who are the crayzee back extension laydeeees??
OOoof! Crushed again.
7:29 (Full on Pukie during sit-ups)
Still, its a 7 minute improvement (22%) over my last effort on Barbara.
Mike Donnelly - a monster in the first round!
better than last time I only did 4 rds. last time
The last time I did this, my rounds were in the 4 min. range. It was rough and I felt like poopie after I finished, but now I feel good.
Third WOD... I understand what pukie is all about now.
- 4 rounds in 45 minutes, pretty much everything was broken in the first round...
Jump assist on pullups. Pretty much every set was broken with the exception of the last two sets of squats. I'm happy with the results as this is my second Barbara and I shaved off a minute+ on each round.
Congrats on getting your first pull-up! More will follow, I'm sure, as long as you keep plugging away at the WODs.
My first Barbara and Pukie was knocking but didn't let him in.
Wu 2.5k jog
situps with feet assisted
total- 28:50 (wanted to be under 30)
to the sub 3:00s rd, WOW/Awesome!
20 minutes cardio
3:21 (1/2 & full squats)
damn, this one was really tough, I loved it.
36:13 total w/breaks, first timer.
Had to use assists w/pull ups into the second set.
all sit-ups and squats unbroken, first two sets of pull-ups and push-ups unbroken, about six minute improvement total over last time.
Great workout, one of the worst I have ever done.
Here are my times.
All of my rounds were complete and unbroken on all exercises, had to kip on the last few pullups on each round, situps however, are my arch enemy.
Subbed two runs through the Hurlburt Field obstacle course for the WOD for today, both for time. Not quite the TacP record, but crossfit got me to the top of my group.
10 minute rest.
Barbara, as rx'd
Last round was pretty tough.
I couldn't believe how close each round was. I looked at my the split time after pull-ups and then after sit-ups. On the last round I made up about 9 seconds in the squats and then crashed!
Limiting factor this time was sit-ups...about 30s improvement per round over last time tho...
It doesn't have to be fun to be fun?!
First round took longer because I haven't kipped in a while and it took some practice to get my pullups down. Really found the groove with this WOD. The 3 minute rest felt like forever.
1. 5:40 20 pu's w/kip, 20 push on toes/10 on knees, 20 sits/20 crunches, 50 squats
2. 4:57 20 pu's w/assist, 30 push on knees, 40 crunches, 50 squats
3. 5:17 20 rows, 30 push on knees, 40 cruches, 50 squats
4. 5:30 20 rows, 30 push on knees, 40 crunches, 50 squats
5. 4:58 20 rows, 30 push on knees, 40 crunches, 50 squats
Only improvement from last time is that I completed all reps even if they were modified. Pull-ups are getting better, sit-ups suck.
I purposely took brief breaks throughout first few rounds and was over 2 min faster per round than 3/11 (avged 8:30)
1. if the work/rest ratio's were the same for the 8min folks as the 3min ers
2.if you plugged the mumbers into the power equation FxD/time....
wouldn't the values even out much more..I take solace in that...
even though.....I know....6min isn't near as good as 3min!
Force being bodyweight
Distance being total rep range
Time being time achieved
First 3 rds conducted with 25# in a VMAX weightvest.
C&J practice: 5 reps @ 135#s working on form.
Just glad to be done. Pull-ups were weaker than expected today. I was also surprised that the sit-ups were so difficult for me this morning. Ebb and flow I guess.
Sit-ups really killed my times. I want to thank Matt G and Graham Hayes. I almost stopped after three rounds, but I remembered a post in which they mentioned gutting it out and "mental toughness". I gutted it out and I am glad I did.
Are folks doing the "official CF warmup" before a work out like this (Barbara). Seems like it would be redundant. - Thanks
Five rounds, each for time of:
40 Sit-ups (anchored, feet flat, hands behind head)
Rest precisely three minutes between each round.
By round (+/- 3/11/2005 times)
TODAY'S TOTAL= 28:50
3/11/05= 35:16 (sit-ups on incline board)
9/30/04= 25:25 (sit-ups unanchored)
had to break up the pull-ups, good form on all exercises, no kipping...
3:15 (15 DH pull-ups)
3:38 (10 DH)
4:36 (10 DH, push-up weakness kicked in big time!)
1st 5 pull-ups & 10 push-ups of every set were unassisted (dead hang pulls & regular push-ups); the rest were jumping pulls and pushes from knees. Time was better than last time, except this was with crunches and last was with full-anchored sit-ups.
I didn't time each round. Total time (minus the 3 minute rest periods) = 26:08
Was surprised to find that I sped up almost every round although I felt like my body was slowing down. I haven't had the pleasure of Barbara before which was probably a good thing. Not knowing what I was getting myself in to beforehand worked in my favor since that was definitely a Pukie possible workout.
This was significantly better than my last Barbara. I gonna post it with my last time in the testimonial section of the message board if anyone is interested.
5:42 (10 pull-ups were neg.)
5:45 (10 pull-ups were neg.)
5:31 (18 pull-ups were neg.)
Man, I lost it with the pull-ups. When I started breaking after 1 pull-up I switched to negitives to keep my heart rate up.
I am going to be sore tomorrow:}
"Fat Barbara" - pullups +20, dips for chins
I do a lot of pushups on the weekend when I do beach runs and I'm really workin' pullups - hence the mods.
Pretty nice improvement for me:
2:31 - nice. not comfortable but even and consistent
2:40 - holdin' steady. i'm starting to feel my arms
2:57 - starting to break up the pullups now
3:52 - big drop - Pukie was rapping on the inside of my eyelids.
4:29 - is your vision supposed to go?
total overall improvement of 6:43
Ted "the sandbagger" times:
I hate him.
To begin, I have to concur with
Crazyman1 with regard to the sit-up.
Workout as follows
Lisa Pull-down 110#'s 15,15,15,15,15 (75 reps).
Push-up 20,20,20,20,20 (100 reps).
Sit-up 30,30,30,30,30 (150 reps).
Squat 40,40,40,40,40 (200 reps).
Rest interval of 2 minutes
Duration of work 13 minutes/5= average of
2:36 minutes/round (1 rep/1.486 seconds).
Jon Pull-up 15,15,15,15,11,10,10,10,9 (110
Ring push-up 20,20,20,15,15,15,15,15,15
Sit-up 20,20,20,20,20,15,15,15,15 (160
Squat (weighted) 50 kilos 25,25,25,25,20
21,24,20,25 (210 reps).
Rest interval 1:30 for three rest periods
and 2:00 for the remaining five rest
periods (14:30 minutes of rest).
Exercise interval 2:00 (18:00 of work).
Average rep/second (1rep/1.756 seconds).
Note- I had to lie down following this
routine because of serious oxygen deficit
Mike M.: Thank you! I was so excited. I could have sworn before today that I would never do a pull up no matter how hard I worked out. Can't wait 'til my Barbara fatigue goes away to try again... I want to make sure I didn't imagine it! :)
2nd barbara. 1st time DNF
3x3 deads@ 240lb
Pullups just arent there for me yet so I timed everything else after doing what i could on the pullups...
1) 7pu; 3:22
2) 6pu; 4:52 broken everything henceforth
3) 4pu; 5:48
4) 5pu; 6:08
boy did i love those 3min rests.. better luck next time
4:01 (neg pull ups)
3:40 (neg pull ups)
3:45 (neg pull up & assisted sit-ups)
I'll be starting Drill Sergeant School soon, I'm doing what we call "turtle" time. I have much less time these days, BRM started a few days ago. I still do my WOD"s or a modified WOD to fit my ability. I won't be posting very often. 3 months of Crossfit has deffinetly helped take my PT from the APFT average of around 240 to over 280 today. The minimal program fits this schedule perfect. I'll keep up the work, and spread the word. thanks.
37:27 - total time with 3 minute breaks between each round
I had coffee on the way home. Heading to the garage with bucket in hand...
I messed up and didn't read the whole WOD. I did "Barbara" without any breaks.
Total time: 20:27
Oh well. Good workout!
second day doing WOD, sore from yesterday but not bad. Just to clarify...5 rounds or sets of each of the exercises. So do 20 pull ups, 30 push ups, 40 sit ups, 50 quats. And that's round one, then rest 3 min, the do it again right? Also, I have never done 50 consecutive squats...so weight is usually pretty low right? Thanks for the help!
(note) this is excluding pullups and with only 2 and half minutes of rest between sets.
A managed "Barbara", my last workout before my comp Sunday. Had only planned to do 3 rds, ended up doing 4
Will try to rest well the next couple of days.
dont know what happened that last one....ugh
warmup: 2x 15 OHS/10 burpees/5 pullups/samson stretch
averaged a little less than a minute better per round, so solid improvement over last time. however, even though theyre getting progressively better, squats are still the limiting factor. also, i broke the pullups into 15/5 each time...i can do the full 20 but decided to 'manage' them for the later rounds.
bw 165, sets as broken as i feel.
pullups and situps limiting factor
First column is this time. 2nd is last time (Sept.). 3rd is
4:03 - 3:50 (5:05)
5:30 - 4:58 (???)
6:30 - 6:30 (9:48)
5:47 - 6:00 (7:42)
6:03 - 5:45 (8:03)
2nd through 5th round, pullups and pushups broken. Still wary about back while doing squats.
This was pretty comparable to my last times.
First timer on the site - love the work out
first rd through i sandbagged a bit - checkin' where i was - went all out on the last rd and nearly lost it ;)
pull-ups were killin' me, but alas - gotta get better at them sometime!
see ya tomorrow
First week of CrossFit. Welcome to real hard workouts for an endurance athlete.
WU: 10min jog, dice intervals (4 x 30sec sprint, 5 seconds rest), jog 5 minutes slowly.
Barbara (don't do this in front of a rational spouse...she/he will think you're barmy and tell you so...not so good for the motivation):
Only one round:
4 free pullups, 6 jump, 10 negs -- this is a killer
10 pushups from toes, 20 from knees -- also a killer for me
40 situps (hard, but ok)
50 squats (last few were hard)
Rough night. 3:19, 7:48, 7:38 (my pullup bar came unanchored and I fell flat on my back...lost a minute walking it off), 9:57. That's it.
Bill Fox kicks ass! (insert Eric Cartman voice)
Ediddy ain't no slouch either!
Felt pretty bad about my times, but looks like I'm fair to midlin this time.
First round had the weirdest pain in my left elbow and wrist. Went without a warm up, maybe that's why.
Not as good or consistant as last time, but I've been slacking lately. Up to 222, so really this was like doing weighted everything.
Jump assisted pullups for 3 - 5. Pulse up to 170 from Round 3 on.
Arrg, terrible times but I did this one at the park using rings for the pull-ups and unanchored sit-ups. The ring pulls and sit-ups killed my time.
A big improvement over last time. I almost didn't believe my watch after the first round because I beat my last first round by almost 2 minutes. I averaged over 1.5 minutes faster per round. The pushups were the limiting factor, and the pull-ups were my best "event" with 20 consecutive in each round.
1st barbara. tough gal...as rx'd except took 4 min rest between 4th and 5th rounds.
5:24--hit pr on pull ups--15--had kip working
6:56--did 12 pulls in a row
1000m row warm up.
27 minutes total. broken pullups after set #3.
i'm 5'7 #170 and "barbara" is a babe that plays to my strengths!
As i was copying down "barbara" i had flash backs i ever did this workout, she hadn't been "christened" back then but i remember almost falling down the steps at the gym after because my legs were doing their best jelly impression.I have no idea of the time over 2 years ago
First Go at it since returning to crossfit.
Did Crossfit warm up, got first 2 of each pull up set without assistance, then on third set did another 2 before getting help :)
I sub'd wide grip body weight pull downs for pull ups.
Didn't fall down the stairs this time,my new gym dosen't have any!
This was rough.
4.11.22 Ticked off at my third round
This was the closest I have come to pukie.
Situps my undoing!
Pullups(Strict)/Pushups all broken, Situps broken after 2nd round but did all RX'ed reps.
Compared to 3-11-05:
20 Situps(feet anchored)
Went to an old school playground to use the nice, kipping friendly, pullup bar and found it demolished by a front end loader which had torn up the playground. A new set of equipment was put in some time ago, so I guess the old version had to go at some point, but we managed to find something to do pullups on.
Assistance on most pull-ups. I felt like a slug today. On the final set I focused on speed and whipped through the pushups and squats. I definitely need to focus on my pull-up and sit-up strength.
2:59 / 3:03 / 3:22 / 3:40 / 3:47 Wife and I enjoyed the misery together.
Finished @ 27.57 - 12.00(rest), so 15m 57s. I started well, with the first three rounds around 2m 40s each, but then I dropped off to mid 3's for the 4th and low 4m for the 5th. The gym was about 78 degrees but I guess I was happy with this being my first try at this particular one.
Well, I got through 4 rounds in around 20 minutes, taking the three rests into account. I went unbroken through the first set @ 3:07, which was great, and then pull ups started to fail (15/5,8/6/6,8/5/4/3)which really affects my time. But I will say when I started this program the end of march, I could only get around 12 pullups @ ~205, and now 20 pu's which is a pr (no kip). So I guess even though I couldn't stomach a fifth round, I felt that my pu's are steadily getting better, and I get to be proud of my little brother mike_c for his abilities (crossfitting with me since late march 05)
Bench Press 220x3 205x3
Chin up 80lbsx2 (10sec hold on top)
Barbara: Body Weight 153lbs
Pullups seemed easy...unbroken on all rounds. Pushups the weak link here...started with chest to floor...only lasted 2 rounds with that.
No warm up, pull ups on rings, sit ups un-anchored.
3. 3:55 (weird)
4. 3:55 (even weirder)
5. 3:35 (finally beat the barrier)
First round I was just getting into the groove, then I kept trying to beat the last round, but pukie kept holding me back. Last round said the hell with him, and got a mouthful. Shouldn't have had pizza before the WOD.
Pull ups broken into two sets of 16 or 15 then the last few each round. Everything else unbroken.
Last time total time was 23:53 this time 19:48 so I am a happy Crossfitter.
Can't do situps still, the top of the movement pulls the back. Did laying leg-lifts instead. This didn't help anything. Reps went about as fast as the situps, hurt more and killed my legs for the squats. I'd be interested to see what the improvement would have been was I able to just do the situps.
One minute and eighteen seconds faster than the last effort, total. Pullups and pushups broken.
Puked three minutes after the WOD.
Overall time 15:00.34 Next time I'll break it down per round.
Only 4 rounds. Early rounds around 6 minutes, last round about 8 minutes. Must get better at pullups.
I am frail and unworthy!
Could only honestly finish 3 rounds, after that my jumping pullup was more like a vertically leap while touching a bar, my pull muscles were no longer cooperating, my sit up looked like I was having a seizure and my squats were so slow moss was forming on me.
Round 1 9:45 min (sad but true)
Round 2 6:59 (Jumping pullups helped)
All pullups were jumping in sets of 5 and my situps began to get jerky.
Round 3 7:52
I think I should start to size these workouts to my ability and stop thinking I am a crossfit superman. I think in the future I will work at a rep range that will allow me to finish all 5 rounds and finish each round within 4 minutes and than gradually work at uping the reps the next time.
All in all a learning experience...and...I still love this stuff.
3 rounds only (ran out of time; late to the gym and an early-morning meeting).
1st round 6:55
2nd round 6:10
3rd round 6:45
Situps over a swiss ball, full extension.
Did wall-ball (12 pound ball) instead of squats.
Should have warmed up better, first round of chinups was horrible, 2nd round much better.
Shoulders very sore.
Then I did some one-legged squats with each leg. I basically had to sub lat pulldowns for some of the pull-ups to keep moving because at some point even jumping pull-ups became an impossibility.
31:20 minus 12:00 rest = 19:20
first round 2:55. After that I lost track of splits. First 3 rounds unbroken. Situps with feet semi anchored by far my weak link from the beginning.
Well, I'm embarrassed to post after all these great times - especially as my time sucked, and I only got through three rounds before Barbara "scaled me down" (I lay down for three minutes recovery, tried to get up, went back down hard for another three minutes):
5:40; 8:34; 10:04
in the interest of time and speed, sub'd 20 situps for 40 situps.
1 - 3:12 unbroken!
2 - 3:57 15-5, 25-5, 16-4, unbroken
3 - 6:05 10-3-3-2-2, 17-13, unbroken
4 - workout abandoned due to intense feelings of nausea and fatigue
surprisingly, I didn't vomit. took about 2 hours to get my sea legs back.
perhaps next time, I'll approach this one differently.
Did rounds with 10 pullups instead of 20.
Last day of art workshop. Did no workout this morning as I wanted a little more classroom and visiting time. Drove home late in the afternoon and discovered the home computer was totally dead. Thank you Lynne for letting me in on the WOD! I taped up both torn/callous-free hands and did Barbara:
Started slow but was able to pick up the pace every round. Hands are a complete mess....
This is a classic Crossfit workout - 4 movements I have been doing my whole life put together in a fun and challenging way I have never thought of.
Quite a bit faster than last time, but I really struggle with the situps. Everything else I can zip right through.
Well, just saw I misread the damn thing and didn't do all the work prescribed. Anyway...
Noting only did 10 pullups, 20 pushups, 30 situps and 40 squats....
3:08 went to hell on last round; had a break in the pullups and pushups. Not sure why...ugh. Way off the pace from last effort.
last time doing this on march 11, 05 was my first wod.
march 11 jun 19- 4 months later
3:46-10 p/u broken 3:01 20 p/u straitght (pr)
5:34-11 p/u broken 4:12 15/5 p/u
7:58-gravitron only 5:22 p/u broken-unassisted
8:01-gravitron only 6:30 p/u broken-unassisted
-incomplete-cramps 6:53 p/u broken-unassisted
only pull-ups broken this time. 4 months ago i had broken sets/incomplete pull-ups or gravitron pull-ups and only the squats were unbroken. that is a 79 pull-up improvement 4 months later
cf is great stuff
Total time including 12 minutes of much appreciated break time - 39:59
Thought I could run my watch timer but lost track as my thoughts turned to genk, dry-heave and wretch (not bad enough to stop).
Average round - 5:30; the pull ups kicked my ass. PR on 'em though; haven't done 100 before in any work out.
now i have a bad case of heart burn
first time i have had the time and motivation to finish barbara. it also didn't hurt that it was 15c deg rather than 45 which it was last time
I wasn't able to complete all my pullups in this set. Even in groups of one. The number of pullups I actually did is in parentheses.
3:30 (20) (split 18 & 2, I'm almost back to
3:55 (18) my college days in terms of max
4:20 (13) pullups in one go.)
Push ups were on one of those hemispherical stability balls turned upside down. That really hurt!
Late post. Did this one today
Amazing how close the times were in each round.
Barbera - abbreviated (time restraint) with Handstand Pushups sub'd for pullups; situps on Abmat; third set of 50 squats unbroken...finally!
7:10 - 5:40 - 5:50
Brian: 8:55 - 7:15 - 7:20 as rx'd (with Abmat)
12 pull ups in each set. Couldn't make more than three sets. Might be able to make a fourth next time. After the pull ups, the push ups were the hardest.
Did another three sets the following day, again with 12 pull ups in each set. Try and get to 14 for each next time:
Pullups were horrible on last set. Situps were the major time factor. This was really tough.
Afterwards I felt a bit beside myself for a while
Time | PU splits
4:15 | 14/6
4:35 | 14/6
5:25 | 12/6/2
6:15 | 10/5/5
6:40 | 12/4/4
whoa- first time dancing w/ barbara... yikes. didnt know how hard to push myself, get negative times, but the last 3 sets absolutely killed me.
5. 3:12 (pukie almost got me here, as close as its been in a while, still warding him off as we speak)
had to break up pu's and squats, the rest were straight... the 20 pu's are so much harder than the rest of the workout, seems unfair... but thats my sore shoulders/arms just complaining.
Abraham Lincoln Crossfit
6:50 Pull ups were 7-2-1
5:35 pull ups 7-3
6:15 pull ups 6-2-1-1
6:35 pull ups 40 lbs, cheat x 20
6:30 pull ups 40 lbs. cheat x 20
Joe out of town but did 5 rounds of 10,20,30,40 not for time.
Did much better in the initial 2 rounds than previously. Even got the 1st two sets of 20 pullups without a break! Huge PR, as my previous best max set was 18...
However, I faded really badly after that. Paid for pushing so hard early on.
Pull Ups - Time
10 - 4:04
8 - 4:11
8 - 4:45
7 - 4:47
6 - 4:49
Did one set of pull-ups as noted. Balance of round at Rx'ed. Push-ups broken beginning with third round.
set a PR with the first round of pull-ups. 17 unbroken.