June 27, 2005

Monday 050627

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Post time to comments.


Enlarge image

Sean Peters

Posted by lauren at June 27, 2005 6:12 PM

Holy awesome work out, batman.

Comment #1 - Posted by: brendan melville at June 26, 2005 6:32 PM

Looks like one of those "where is waldo" pics.

Comment #2 - Posted by: James Falkner at June 26, 2005 7:14 PM

if someone can get in the 10s, maaaad props, yo.

Comment #3 - Posted by: ediddy at June 26, 2005 8:59 PM


50 minutes on the trainer doing some intervals

2 x 8 minute intervals @ 175 bpm
1 x 2 minute interval @ 180+ bpm

I was watching old Tour De France tapes to stave off the boredom and the intevals were done in accordance with what was happening on screen.

Comment #4 - Posted by: Don Stevenson at June 26, 2005 11:40 PM

After set 6, had to kip up on the pull ups for the last three or four. Otherwise, great workout.

Comment #5 - Posted by: Justin S. at June 27, 2005 2:21 AM


Comment #6 - Posted by: Vince at June 27, 2005 2:25 AM

hey Don,
u gotta love the tour de france mate.
can't wait till this years.

todays Wod
time 18.01
finished with 4 sets of 10/24kg swings
and a head stand to cool down

as ediddy said mad props to anyone who can get under 10 mins. that would be an awesome effort.

Comment #7 - Posted by: Stephen R at June 27, 2005 2:44 AM

29:34. First set of 10 pullups were unbroken!

Comment #8 - Posted by: Norma at June 27, 2005 3:53 AM

24:47 as labeled

Did Saturday's workout last night in 17:40. Everything was broken, but I got it done.

Comment #9 - Posted by: Jesse at June 27, 2005 4:24 AM

Nice work Norma !!

Comment #10 - Posted by: Alex McClung at June 27, 2005 4:32 AM

The gauntlet has been thrown, huh? I'll see what I can do...

Comment #11 - Posted by: Matt G. at June 27, 2005 4:57 AM


Comment #12 - Posted by: paulw at June 27, 2005 5:16 AM


that was tough!

Comment #13 - Posted by: DavidE at June 27, 2005 5:35 AM

I predict I will get the first round done in under 10 minutes!

Comment #14 - Posted by: tedw at June 27, 2005 5:48 AM

17:08 all sets unbroken

Comment #15 - Posted by: steve72 at June 27, 2005 5:59 AM

24.52 all unbroken, toughest surprisingly was the situps. it was tough to talk about the weekend football and do this at the same time though

Comment #16 - Posted by: adrian at June 27, 2005 6:04 AM

Good WOD (worthy of a girls name)



Comment #17 - Posted by: Wayne at June 27, 2005 7:05 AM

15:28 - "Chinese" pullups, anchored situps. Tweaked my left shoulder during the ninth and tenth rounds of pullups.

5x6/6 52# kb snatches, 1 minute break

No OH squats; left shoulder whining.

Comment #18 - Posted by: kelly moore at June 27, 2005 7:19 AM

Ugh, that was harsh...first time I've worked out with headphones on, I kept getting distracted (garbage men coming down the driveway to get our garbage...call me paranoid...)


Did all pullups and situps unbroken...squats were in sets of 10 or 15.

I've been sitting here for 20 minutes trying not to puke...felt decent until I walked into the house and got a wiff of coffee...ugh....

Comment #19 - Posted by: tedw at June 27, 2005 7:34 AM

bw: 98kg
hgt: 6"

WOD: 55min...

just reminded me how much i've neglected pullups over the years. i fully expect my lats et al to be screaming tomorrow, which is good.

everything else was fine as you might expect.. large percentage of the extra time was just getting through the pullups.. and i did ultimately do 100 pullups.

man, 15min.. 18min.. that would be nice some day

Comment #20 - Posted by: Sandy S at June 27, 2005 7:47 AM

16:59 - with 5kg weight vest

pull ups unbroken, the vest doesn't really load the sit up but the weight in the back acts like an abmat so they were harder than normal.

Comment #21 - Posted by: Graham at June 27, 2005 7:47 AM

new to this... what is a "kip"?

Comment #22 - Posted by: Mark at June 27, 2005 7:52 AM

14:34 as Rx'd

Comment #23 - Posted by: mperry at June 27, 2005 8:00 AM


Everything was great (even the squats for once) except the sit-ups, and I can attribute that to 3 minutes of L-sits I did yesterday.

Comment #24 - Posted by: brendan melville at June 27, 2005 8:16 AM


1st set unbroken, after that only my pull-ups were broken. I expected to have to switch to some negative pull-ups but to my delight I did not have to!
Great Work out.

Comment #25 - Posted by: Lorie at June 27, 2005 8:24 AM

23:54, all exercises good form, no kipping...
but had a momentary lapse of attention around round number 8/9...so I erred on the side of caution and may have done 11 rounds...

Comment #26 - Posted by: dev at June 27, 2005 8:26 AM

bad day, ended up doing sit-ups instead of squats. That definitley slowed me down...

Comment #27 - Posted by: dev at June 27, 2005 8:28 AM

and push-ups for the set of 20 where the sit-ups were supposed to be...

Comment #28 - Posted by: dev at June 27, 2005 8:30 AM

19:55, no kipping on the pullups, situps were unanchored. I second this WOD being worthy of a girl's name.

Comment #29 - Posted by: Dan Orozco at June 27, 2005 8:44 AM


Comment #30 - Posted by: dave k at June 27, 2005 8:59 AM

WOD time was 14:28

Finished up with 4 sets of barbell power cleans
KettleBell w/o later.


Comment #31 - Posted by: JTinch at June 27, 2005 8:59 AM

as rx'd 20:14

Then did a modified version of the DOE KB Man-maker. 1.5 pood kb
50 snatches (25R/25L), then 10 clap puish-ups
40 snatches, 10 clap push-up
30 snatches, 10 clap push-up
20 snatches, 10 clap push-up

then see-saw press, rest position is extended- 3sets for 10 reps.

Comment #32 - Posted by: John H. at June 27, 2005 9:13 AM

Man i sucked at this one......

Met Pukie immediately afterwards in one of the gyms bins......gym monkeys can run, i saw them!!

time: 29:13.31


Comment #33 - Posted by: karl at June 27, 2005 9:24 AM

14:17....been away , hope everybody is good

Comment #34 - Posted by: tj at June 27, 2005 9:38 AM

24.04.25 thats the first time ive done sit ups in over 20 years. They are rather difficult.

you really ought to see the palms of my hands: they are suffering from pull up friction

Comment #35 - Posted by: andrew (London UK) at June 27, 2005 9:39 AM

10 (3, 4-60assist, 3-100assist) Pullups, 15 situps, 20 squats. Need mods to keep it under 40.
Total time: 37:30

Comment #36 - Posted by: Christian H. at June 27, 2005 9:49 AM


Not full throttle but I just cant crank out PUs at a much higher rate. this was done w/ Winnie in her apt., so pullups from the doorframe didnt allow a kip. She did jumping PU.

The squats were just the thing to loosen up my legs from Saturdays stair run.

Comment #37 - Posted by: tombrose at June 27, 2005 9:58 AM

John H - How long did it take you to do the kb snatch/pushup workout? Looks like a killer. Awesome....I'll have to try it with the 1 pd.

Comment #38 - Posted by: kelly moore at June 27, 2005 10:17 AM

Hey! Finally a WOD where I'm one of "the fast guys"! Woo-Hoo!!

As Rx'd, 13:46 (okay, so I kipped on almost all the pullups, I got the reps out honestly at least!)

Some day I'll try this one with dead hang pullups, and show everybody just how *slow* I can be! ;-)

Andy M

Comment #39 - Posted by: madsox at June 27, 2005 10:20 AM

pull-ups were strict until set 7, but I
did the Glute-Ham sit-ups on the back extension machine and those were the sticking point. After those the air squats were EASY!!! I think the sit-ups make the workout suck on a whole new level (i laid down on a cot for 15 minutes directly afterwards and spun)
Must have been something i ate :)
Josh Maverick

Comment #40 - Posted by: josh webster at June 27, 2005 10:32 AM

Hi all,
Workout as follows
Lisa 3 mile bike ride, pulldown110#'sx10x5, sit-upx20x5
Jon 8 rounds of pull-upx10, overhead squat 50 kilosx11, shrug power clean w/push press 40 kilosx10, and weighted sit-up +10 kilosx13 (lip of of disc held against clavicles) (total reps: 80, 88, 80, 104).
Duration 23:58 Degree of difficulty that I chose for the day moderate/high Average HR ~155bpm

Comment #41 - Posted by: Jonathan Jensen at June 27, 2005 10:41 AM

Quite remarkable

Comment #42 - Posted by: Jonathan Jensen at June 27, 2005 10:42 AM


-slow, assisted pull-ups as I'm doing my rehab for a shoulder injury and wanted to keep the shoulder pain free during the workout.

Comment #43 - Posted by: David B. at June 27, 2005 10:43 AM

21 minutes, all sets unbroken.

Comment #44 - Posted by: Ben Kaminski at June 27, 2005 10:52 AM


had to stop for a minute after 2nd set to spot someone. first WOD in a few months because of graduation and starting my new job (Picatinny Arsenal, NJ), as well as a bad hamstring tear. Felt good, needs work, but back in the game.

Comment #45 - Posted by: JaredE at June 27, 2005 10:56 AM

26:30. Jump-assisted pullups.

Comment #46 - Posted by: Chris Q. at June 27, 2005 11:11 AM

Jumping pull-ups
Had to do 3 sets of pull-up rows on the chair about mid-way thru, then back to jumping pull-ups for the last 2 sets.

Comment #47 - Posted by: Krista J. at June 27, 2005 11:18 AM

7 rounds in 22 minutes.

unbroken sets, except - situps broken in last two rounds. this was a great workout for me. I didn't push myself to the brink of death. I remembered to breathe.

Comment #48 - Posted by: John Messano at June 27, 2005 11:24 AM

As Rx'ed in 14:37

Comment #49 - Posted by: Wade W. at June 27, 2005 11:25 AM

A shameful 48:05, all pull-ups assisted and even then I had to do negatives for the last 4 rounds. Sit-ups incredibly tough too, haven't done these since I was at school (a good 15 years ago). I am feeling beaten up.

Comment #50 - Posted by: Emma at June 27, 2005 11:36 AM

did three rounds then got called by an emergency with my kid and the animals (the goats this time). I am gonna try again later this evening.

Comment #51 - Posted by: beth at June 27, 2005 11:38 AM

Chelsea's ugly step-sister. I call her "Candy" because I thought this would be a piece of candy, then, 600 reps later, I realized (once again) I was the candy. Situps slowed me down.

~23:00 min as Rx'd

Comment #52 - Posted by: Alex McClung at June 27, 2005 11:43 AM


Pullups & Situps unbroken; Squats broken after 4th round.

Comment #53 - Posted by: Erik at June 27, 2005 11:44 AM

First 2 pullup sets were unbroken, then fatigue snuck in. the rest of the pullups were broken into 6/4. Situps and squats were unbroken. Legs were still screaming from doing thursday's WOD with 4 rounds of 50 squats on Friday.

Comment #54 - Posted by: Ben E. at June 27, 2005 11:47 AM

cfwu x3 w/ reduced pullups

WOD: 18:35

went in wanting 15' but soon found out that was a little beyond my reach. as usual the squats held me up...broke them early on to 'manage' and then later bc i had to (BWT 204, if thats any consolation). however, i was able to maintain a good 'spring' w/ them, keeping my turnover rate pretty high. pullups were kipping and unbroken throughout as were my anchored situps.

at least a run later.

Comment #55 - Posted by: ediddy at June 27, 2005 11:48 AM

When I got home, I realized that I had misread the workout. MY crossfit today:
10 rounds for time:
-10 Pull-up
-20 PUSHup
-30 Squats

Outdoors, temperature=31Celcius (89 F)

Comment #56 - Posted by: steve hunter at June 27, 2005 11:51 AM

Time 24:30

Comment #57 - Posted by: steve Hunter at June 27, 2005 11:52 AM

Coach - could someone explain what is meant by "kipping"? Thanks

Comment #58 - Posted by: Mark at June 27, 2005 11:58 AM

Mark, here's a link from Lynn Pitt's CrossFit FAQ, which shows both kipping and non-kipping pull-ups:


Here's the link to the FAQ (a very helpful read):


Comment #59 - Posted by: John Elstad at June 27, 2005 12:04 PM

17:11, all sets unbroken except 9th round of pull-ups (8/2)

Comment #60 - Posted by: Sam L at June 27, 2005 12:09 PM


first two sets unbroken - after that, all sets broken into half (roughly): 1:57; 2:41; 3:28; 3:53; 4:13; 4:29; 4:41; 5:04; 5:13; 5:57. Almost met pukie on round 7 - good lord the body weight stuff kills me.

Comment #61 - Posted by: Patrick at June 27, 2005 12:11 PM

Ten rounds for time of:
10 Pull-ups
20 Sit-ups (anchored, hands behind head)
30 Squats
best 1:51 (1st)
worst 2:47 (7th)
last 2:37

Comment #62 - Posted by: jdg at June 27, 2005 12:14 PM

Pull ups assisted

Comment #63 - Posted by: Rashid at June 27, 2005 12:23 PM

bw 216

37.30 mins

first two sets of pullups unbroken

Comment #64 - Posted by: Austin at June 27, 2005 12:33 PM


Added 10 # DB to the pull-ups (except for the last 4 of the last round)...dropped it.

Practiced OHS (up to 95# x 11) and snatch (up to 95#).

Comment #65 - Posted by: Kramer at June 27, 2005 12:37 PM

Did it but wasn't pretty. Just flew back from a wedding in France so I blame the hangover and the travelling

Squats below parallel.
Situps un anchored but not all the way up.
first 3 and final set of chins all on bar with a little kip.
middle 6 sets 5 reps bar, 5 reps gravitron.


Comment #66 - Posted by: Ger at June 27, 2005 12:53 PM

WOD as Rx'd w/50lb assisted pullups

WOD as Rx'd

Comment #67 - Posted by: S & H at June 27, 2005 12:55 PM

i'm just happy to have finished in 1 hour. i'm still getting the hang of crossfit. hopefully if i just plug away i will be able to compete with you guys. since i just started the wod's last friday, i'm just glad to have finished. i lvoe this stuff. the pull ups first 2 sets unbroken then just kept going to finish the last 8 sets. which i did.

Comment #68 - Posted by: andy stolarik at June 27, 2005 12:58 PM


Great WO. Came the closest I've ever been to meeting pukie in the 7th round.

First 3 rounds unbroken. Then pull-ups and sit-ups were broken in half.

I'd say a sub 10:00 time on this workout is impossible. You'd have to average one second for every exercise with no rest or transition time. If someone can manage that... wow!

Comment #69 - Posted by: Patrick Walsh at June 27, 2005 1:01 PM

Been busy.
Can someone tell me where I find the workout of the day?

All I can find is the WOD.

not really.
I'll get this today. Graduation party was great. Kid loved it. I'm almost sober again.

Comment #70 - Posted by: Ron N. at June 27, 2005 1:12 PM

14:39 as Rxd...

Comment #71 - Posted by: Paul Peterson at June 27, 2005 1:13 PM

Run: Fairmont Canyon-Alki 47.50min

Rest 20min

Ten rounds for time of: 36.25min
10 Pull-ups
20 Sit-ups-Full Sit-ups on excercise bal
30 Squats

Comment #72 - Posted by: Matt Durham-IAFF at June 27, 2005 1:29 PM




Comment #73 - Posted by: Dan S. at June 27, 2005 1:32 PM

Wow... I was dragging butt on this. Felt like I had nothing to draw from to get it done. And, of course, I got cokcy before starting and told myself that I should be able to get 15:00. Not even close...

Actual time was 26:39. Felt like puking the entire way through. Only reason I can think of as to why this was so bad is lack of calroies consumed before the WOD.

Comment #74 - Posted by: David Knutzen at June 27, 2005 1:35 PM

Off-topic for today, but:

What's a good sub for 20" box jumps?

Comment #75 - Posted by: Tom at June 27, 2005 1:36 PM

All PUs done with strict form (no kipping) as an experiment.
First three rounds completely unbroken.
After round 3 PUs done as 4,3,3 or 6,4 or 5,5; situps done 10,10; squats done 15,15 or 20,10.
Workout performed outside in beautiful (hot) Hawaii.
Lost track of total time for all 10 rounds but there was no rest longer than 30 seconds at any point.

Comment #76 - Posted by: Ben Parry at June 27, 2005 1:42 PM

Executed WoD in 34:15.
-Only a few sets broken.
-Additional 3 sets of bw dips x 15.
-Additional HS practice for balance and duration(3 rounds).

Comment #77 - Posted by: Brand at June 27, 2005 1:49 PM

Duly humbled.
Did some HSPU's after - got my best ever ROM. They're getting there...

Brand kicked butt. The improvement in his pullups and handstands is AWESOME.


Comment #78 - Posted by: Jonathan K at June 27, 2005 1:53 PM

Why are there a lot of people doing strict pull ups today??

Comment #79 - Posted by: DavidE at June 27, 2005 1:53 PM

Disappointed, workout, as written
Pull-ups are always difficult for me
sit-ups were surprisingly difficult
squats were easy
post workout weight 254Lbs.
Not only did I perform poorly, but felt terrible the whole time.
Due in large part to having just gotten home from a 24 hr shift at work, and a depressed mental state


Comment #80 - Posted by: steven stackpole at June 27, 2005 2:04 PM

35.39, had a short break in the middle while I waited for gym equipment to become free. Bodyweight 83kg. Body fat 17.4%.

Comment #81 - Posted by: Matthew Townsend at June 27, 2005 2:06 PM

Tom - a sub for 20" box jumps?

How 'bout 10" box jumps?
or skipping rope?
or air squats?

I'd estimate the time to complete the given quantity of 20" box jumps, then complete the substituted movement in the same amount of time.

eg. 35 x 20" box jump = 2:00, sub skipping rope for 2:00.

Comment #82 - Posted by: John Messano at June 27, 2005 2:24 PM

24:02. How anyone got 14 or 15 minutes is beyond me. To make myself feel better I'll think your all damm liars.

Comment #83 - Posted by: John Walsh at June 27, 2005 2:25 PM

14:37:69 - Avg/round - 1:27 w/ crunches.

18:57 - 1st 5 pull-ups of the 1st 5 rounds were dead hang; the rest were jumping. Need to figure out how to kip! Then, full anchored sit-ups, which take twice as long as crunches!

Comment #84 - Posted by: Eric2 at June 27, 2005 2:38 PM

just under 45 minutes. felt ok about it till i saw everyone else's times. a little embrrassed now...

Comment #85 - Posted by: sheila at June 27, 2005 2:40 PM


Kind of pulled a groin muscle doing the squats. A little sore now, probably a lot sore tomorrow.

Comment #86 - Posted by: MikeY at June 27, 2005 2:44 PM

24:18 as Rx'd. Used rings for PU's

Comment #87 - Posted by: ACM at June 27, 2005 2:57 PM

46:30 as Rx'd


Comment #88 - Posted by: Jeremy at June 27, 2005 3:05 PM

13 minutes for 3 rounds.

Still a big newb, but I'll get there. Not at all emberrased though. I did all 3 rounds with everything I had, and only stopped because my body said so (in the form of vertigo and nausea). Like I said, I'll get there.

Comment #89 - Posted by: Erik at June 27, 2005 3:16 PM

nice work, Erik. thats the right attitude to have. the difference between CF monsters and beginners is a difference in degree, not type. keep on keepin on and pretty soon your performances will match your internal disposition.

Comment #90 - Posted by: ediddy at June 27, 2005 3:27 PM


Averaged 3 min. rounds for about 4 or 5, then slipped after that.

Overwhelmed by volume.

Comment #91 - Posted by: Will Hunter at June 27, 2005 3:34 PM

Erik, I personally work every bit as hard as the monsters of crossfit. I just do it slower and with less weight. :-)

Comment #92 - Posted by: MikeY at June 27, 2005 3:36 PM

Tom - Another box jump sub: vertical jumps for height (hand must touch target to count). They're almost as tough as box jumps for some of us....

Comment #93 - Posted by: kelly moore at June 27, 2005 3:46 PM

My first CrossFit WOD ever. Thought I was in relatively decent shape, but this one hammered me. If I had to guess I would say that I could have done it about 5-10 minutes faster, but mentally I was not prepared for taxing nature of a WOD.

I look forward to seeing what this site can do for me :)

~37 minutes...broken but no subs.

Comment #94 - Posted by: KyleS at June 27, 2005 3:47 PM

Only 5 Rounds:


I tried to squeeze this in before my softball shift. I'm glad I stopped at 5 rounds. I was starting to see spots.

Comment #95 - Posted by: Chuck Pelowski at June 27, 2005 3:49 PM

I knew I was in trouble in the second round...

31 min even

pullups kipped, situps with toes anchored, squat depth OK but back position needs work (flexibility)

First WOD in two weeks. Did some backpacking and a little climbing (and too much driving) over the last 10 days or so. Lost 4 pounds (BWt = 150 now). Nutrition was better than normal for these trips but needs lots of work still. I guess I should have done some WODs, but I was tired (rock cleans or thrusters at 12,000 feet? Burpees on the summit at 14K ft?!? No, thank you :) )

I feel better now, however, than when I started the WOD; shook some of the cobwebs out. Strength sure seems to disappear quickly when neglected.

Comment #96 - Posted by: Rene' at June 27, 2005 3:55 PM


Not bad for a guy who couldn't do a single pull-up before starting Crossfit.

Comment #97 - Posted by: Carl at June 27, 2005 4:01 PM


60 strict PU's
40 jumping PU's

Situps unbroken till round 6, then 10 and 10.
Squats unbroken exept for a few second breathers in the late rounds.

Lots of rest and walks to the situp apparatus.

Comment #98 - Posted by: Neil Eldridge at June 27, 2005 4:04 PM

This one intimidated me to pace

Comment #99 - Posted by: Jeff K at June 27, 2005 4:16 PM

Posting again. I am feeling remarkably hammered.
This one definitely deserves a name.

Comment #100 - Posted by: Jonathan K at June 27, 2005 4:32 PM

As RX'ed
last two PU rounds broken 7-3

Crossfit Auburn

Comment #101 - Posted by: Phillip at June 27, 2005 4:42 PM

23:40 as Rx'd, "I saw that it was good.."

Comment #102 - Posted by: Eddie Lugo at June 27, 2005 4:49 PM

I am absolutely blown away by those of you who managed to do this in less than 20 min. A remarkable accomplishment, that.

22:02, though my situps were pretty sloppy. All pullup sets unbroken, which I'm pretty proud of. Most squat sets until the last few were unbroken too, which is a major accomplishment for ol' toothpick legs here. Afterwards did my customary work on L-sits and HSPUs, though sweaty and messed up.

Comment #103 - Posted by: TK at June 27, 2005 4:51 PM

as Rxed

Comment #104 - Posted by: kyle a at June 27, 2005 4:51 PM

33:30, not fast, but I was going to skip completely after a weekend of ultimate frisbee, and thought I could atleast get through.

Comment #105 - Posted by: Rick Simmons at June 27, 2005 4:57 PM

The gauntlet was thrown down early this morning...then it picked itself up and bitch-slapped me.

10 rounds for time:
10 ring pullups w/15lb. DB between ankles (no kip)
20 situps of various flavors (twist, janda, incline, etc.)
30 squats (concentrating on full extension of knee and hip)

WOD was #3 on the day. Started pre-dawn with a run(4)-swim(1)-run(4) completed in ~1:30. Lifted lower body and Oly practice at lunch.

Those of you who were amused with my inability to make noise during the jump phase of Oly stuff at the seminar...I'm happy to report I've conquered that problem.

Comment #106 - Posted by: Matt G. at June 27, 2005 5:10 PM


dead hang pullups, anchored situps- no broken sets, but situps were slow and paced. Pullups and squats were about as fast as I could do them. The pullup bar and where I do situps are in different rooms, so I lost about 10- 15 seconds each round on transition.

Comment #107 - Posted by: Paul Si at June 27, 2005 5:10 PM

only 5 rounds
Road 30 k on my bike earlier


Comment #108 - Posted by: Hooger at June 27, 2005 5:28 PM


My first time pushing myself on a WOD. been doing CrossFit for about 3 weeks.

Comment #109 - Posted by: Cliff V at June 27, 2005 5:32 PM

Went through the motions today to work out some kinks. 25 minutes. Felt nice and loose afterwards. Not that 300 squats in any shape, form or rate don't suck.

Uh-huh Matt, just couldn't resist adding weight. Haha, you're a funny guy. In that "haha, you're funny. No, not like that. No, please don't hurt me" kinda way.

Comment #110 - Posted by: Kalen M. at June 27, 2005 5:41 PM

I am assuming these are to be air-squats, correct?

Comment #111 - Posted by: Jon at June 27, 2005 5:45 PM

did 9 total rds. in 27 minutes. Started my 10th rd and my left calf cramped up real bad. Rolled on the ground in pain for awhile. I just finished the situps for the 10th rd. and called it a day. Damn I can still feel the strain a little in my left calf..
All the rds I did were unbroken my pullups are getting better thanks CF..........Must have been the 100 degree heat outside. But all I know is cramps in calves =pain..

Comment #112 - Posted by: dennyy at June 27, 2005 5:53 PM

What do you expect Kalen? I'm in a fight to the death with Jason H. and Ahmik. It's add weight or perish.

Comment #113 - Posted by: Matt G. at June 27, 2005 5:54 PM

week #2 of my crossfit experience.

5 rounds completed. unfortunately, i skipped a 3pm meal to work out at 4pm and bonked. lesson learned.

Comment #114 - Posted by: Brian M. at June 27, 2005 6:00 PM

All I can say is wow-this was tough! Good workout to go like hell on. Didn't think I'd be able to do all the pullups after doing them yesterday too.

Comment #115 - Posted by: Steve S at June 27, 2005 6:02 PM


Kipping pull-ups

2nd workout today. I did the CrossFit warmup with substitution of one arm ring rows followed by snatch work with a PVC pipe and a 30 minute game of Hoover Ball with an 8 pound ball this morning.

I am still pretty far behind. I guess I need to start adding weight as well Matt G. It is going to be a while before I am even a threat.

Comment #116 - Posted by: Ahmik at June 27, 2005 6:18 PM


Comment #117 - Posted by: Ben B. at June 27, 2005 6:26 PM

all you sub-15 folks are animals.
and Matt G. - no weight vest today?
what? are you slacking?

pacing was key to me. aimed for 1:30 pace.
situps hurt.

Comment #118 - Posted by: kevin gp at June 27, 2005 6:33 PM

14:49 as Rx'd
Everything was unbroken and I only took one 10 second break to get a little water in my mouth. Very happy that I kept up the sub 1:30 pace and snuck in under the 15 minute mark.

Comment #119 - Posted by: Reckdenwald at June 27, 2005 6:37 PM

Nah, not slacking Kevin. I know what I'm doing tomorrow (outside the WOD) and it involves the vest in a prominent way...so I decided to go with just the DB on pullups today.

Comment #120 - Posted by: Matt G. at June 27, 2005 6:40 PM

28 min
WoW I dont know how I completed 10 rounds in that time.........Only threw up like 3times post work out....Christian your a maniac

Comment #121 - Posted by: Lucas at June 27, 2005 6:52 PM

yes they are air squats using your body weight

still my first week in crossfit doing WOD's trying not to kill myself, almost did with this one. Just got to pace myself on these. This worked out well for me:

6 rounds in 14:30 of
5 pull ups
15 sit ups
20 squats

I am motivated and on my way to being a stud
I'm in it for the long haul

Comment #122 - Posted by: Dana at June 27, 2005 7:05 PM

27 mins.

Various pull ups (jumping),

Alternate sit ups with russian and wrestlers twist.

Added jumping squats.

Prop to anyone under 20 mins.

Comment #123 - Posted by: Stephen at June 27, 2005 7:07 PM

1st time posting, i've been watching for a while and thought this was a good time to jump in... the inspiration and the workouts have been awesome. i look forward to the WOD everyday!

28:12 10 rounds

Comment #124 - Posted by: nisei at June 27, 2005 7:15 PM


Negative PUs after 1st round.

Comment #125 - Posted by: Charlie at June 27, 2005 7:27 PM

Ran 1 mile then did the workout. Only did 5 rounds because it was already about 10pm.

8:38(5 rounds)

Comment #126 - Posted by: brian_g at June 27, 2005 7:32 PM

I always do wide grip pullups, and we finally got a new bar at the gym that bends at the ends, it sure feels better than the plain straight bar. Took a couple of water breaks (after 5 and 8) so I'll shoot for mid 15's next time.

Comment #127 - Posted by: mike_c at June 27, 2005 7:36 PM

Thanks for the kind words. This was my 3rd cf workoutand I feel the difference already.

Comment #128 - Posted by: Erik at June 27, 2005 7:37 PM

47:00 10 Rounds after KB Swing Warm-up

Pullups Broken
Situps on swiss ball intact
Squats intact

I'm beat.

Comment #129 - Posted by: Chrispy at June 27, 2005 7:38 PM


Jumping Pullups; Anchored Situps

Thanks goes to the new Foo Fighters record for helping me along with this one.

Comment #130 - Posted by: Rob M. at June 27, 2005 7:38 PM

10 Pull-ups
20 Chinees
30 Squats
Ten rounds for time of 27'43"14 with two interruptions from clients/gawkers.

Comment #131 - Posted by: LisaR at June 27, 2005 7:44 PM

almost made it unbroken
my last set of pull-ups were 8/2
did bosu ball sit ups on a few rounds/harder than regular sit ups i thought.
-pleased as hell at doing 9 rounds of 10 p/u's!
-progress is coming fast on the pull-ups

Comment #132 - Posted by: dan santini at June 27, 2005 7:45 PM

I got through 5 rounds in 13 minutes, but then the pullups were breaking up, and I just don't kip, I have had lower back mishaps over the past eight years and I would just rather do them strict. I mean what would my high school gym teacher say..."Keep those legs still, you ain't never gonna get that Presidential Physical Fitness Award." It wouldn't have mattered anyways, what was the deal with that V-sit stretch crap. You all know what I am talking about. But my legs were still sore from thursday, so I cruised in with that scorching time. At least I didn't feel like throwing up. It should have been in the 27's to be honest, I'll push myself next time.

Comment #133 - Posted by: chris_c at June 27, 2005 7:49 PM

Had to Sub wide grip body weight lat pulls, Tried Pull ups in warm up, got three,but that fatiged from weekend it felt like my arms where being ripped off.
Any way 10 BW wide lat pull
20 Sit Ups to vertical,feet ancoured from round 4
30 Squats, alternating rounds OHS and FS with broom stick
Total time 19:37

Then did 10 min rising interval work on bike, RPM 85-90 all way thought but uping resistance each minute.After 4 rises droped back to start level and did it all again. NOT really the best idea after 300 squats, but it was kind of Fun in a sick and twisted way ;)

Comment #134 - Posted by: Fi at June 27, 2005 7:50 PM

Time 22:10
Pull-ups done with a Kip and all rounds unbroken
Squats unbroken
Sit-ups done at 10/10
This was a fun one.

Comment #135 - Posted by: Troy Archie at June 27, 2005 7:53 PM

Got my wife to do this one with me--talk about baptism by fire!
WU 8 min walk; 500 meter row (can't run with stress fracture)

me: as rx'd 39:00 (kipping pulls)

wife: 40:38 (lat pulls subbed for pullups)

I can't believe the people who are <20 minutes--insane! This is only my 3rd WOD, so hopefully I'll get there soon. Tore all my calluses off with the kipping PU's. Fun

Comment #136 - Posted by: Seb M at June 27, 2005 7:53 PM

Man that was tough. First day doin this.Got it done in 37:00min.Almost puked...oh well let the games begin.

Comment #137 - Posted by: Mark g at June 27, 2005 8:07 PM

all sets unbroken as Rx'ed
7 rounds in 18:05
10 rounds in 26:50

beautiful workout.

Mike Donnelly

Comment #138 - Posted by: rosceaux at June 27, 2005 8:14 PM


That's what I get for slacking off while traveling the last couple days. It's funny that the last time I remember doing true situps and not crunches is in 8th grade and that was a while ago. I remember them being easier, ha ha.

Comment #139 - Posted by: Adam B at June 27, 2005 8:16 PM

KO'd at Ft. Meade while TDY

Comment #140 - Posted by: V at June 27, 2005 8:31 PM

Two WODs back to back. Missed some days so making up for it.

DL 135x1 225x1 315x1 335x3 345x1 335x1, 1 try
315x2,1 320x1 try 315x1,1, 1 try.

Time 15:45
All sets unbroken, kipping pullups. Not too bad.

Comment #141 - Posted by: John at June 27, 2005 9:04 PM

Went to CF North for Fight Gone Bad, then worked on muscle-ups, pullups, OHS, and Handstand Pushups for an hour or so.

Comment #142 - Posted by: Nic Nakis at June 27, 2005 9:05 PM

14:00 even-

To the "Monsters" (if you even THOUGHT of wearing weight today then that's you):
Do any of you see a sub 12 min (maybe < 10 w/o vest) on this WOD in the future?
And speaking of weight vests- could those of you who are using them please post the %BW you use? Not to be nosy, but that may be useful info for anyone getting ready to take their game to the next level.

Comment #143 - Posted by: Cates at June 27, 2005 9:08 PM

All 10 Sets of pull-up were unbroken (first time I ever did that!
Did the work-out this morning but just got to the computer. Feet anchored on the sit-ups and really concentrated on the form with the squats. This one felt really good. 17:56

Comment #144 - Posted by: BrianT at June 27, 2005 9:42 PM

17:34 with a 2 minute water break after after tthe fifth round.

Comment #145 - Posted by: Dave Ross B. at June 27, 2005 10:06 PM


10 sets of 10 pull-ups unbroken. Impressive. I did not come close.

Comment #146 - Posted by: Ahmik at June 27, 2005 10:07 PM

25.17 there was an attempt at kipping for the pull ups. Will aim for sub 20 next time.

Comment #147 - Posted by: rdc at June 27, 2005 10:51 PM

"Add weight or perish"- Thats great, but Crossfit has definitly enforced the "get rid of weight or perish" nature of elite fitness for me. I really look foreward to the day (and it IS coming) that I can replace the extra weight I am carrying with the vest..

Comment #148 - Posted by: tombrose at June 28, 2005 4:02 AM


Comment #149 - Posted by: Jerry Hill at June 28, 2005 4:46 AM

situps were slow - chins and sq's were a blur ; )

Comment #150 - Posted by: Jerry Hill at June 28, 2005 4:48 AM

17:15 as Rx'd

Comment #151 - Posted by: Lino at June 28, 2005 4:48 AM

18:29 as written. so sore tomorrow.

Comment #152 - Posted by: thomas at June 28, 2005 5:39 AM


Comment #153 - Posted by: alex at June 28, 2005 6:10 AM

Mike Donnelly - why post your 7th round time of 18:05? Ooh, I get it, that was for me...

that's very funny.

Comment #154 - Posted by: John Messano at June 28, 2005 6:17 AM

Did Barbara yesterday 22min 12sec so today I did Isabel OHS with deep OHS pause at bottom to stretch hips and ankles took this w/o as technique/easy day, time 29 min.

Comment #155 - Posted by: craigv bwt 185 at June 28, 2005 6:30 AM

Squats & Sit-ups unbroken throughout.
Pullups: 2 sets unbroken, 3 sets broken, 5 sets jumping/negative :-\

Comment #156 - Posted by: Seth Orell at June 28, 2005 7:00 AM

wod 21.46

from set 5 pullups broken,tough but enjoyable(i think)

Comment #157 - Posted by: jnic at June 28, 2005 7:13 AM

First three sets were all sub 2 minutes.
Changed grip on pull-ups each set and felt strong through set 8. Broken sets after that.
Subbed 1-legged squats for sets 3,6 and 9. 10 reps each leg.
Great workout. I could feel the stares as I ran around the gym. The question is on the tip of their tongues: what the hell is the matter with that guy?

Comment #158 - Posted by: masterpayne at June 28, 2005 7:37 AM

Been out for a couple days...still working towards being able to complete a whole WOD in a timely manner. However, today was not the day (6/28/05).
Only 5 rounds in 24:55

Comment #159 - Posted by: B. JAY D. at June 28, 2005 7:40 AM

Ouch! Sit ups with the abmat. Pull ups started strong, ended with jumping.

Don't get me started with squats. Let's just say they still hurt.

Dan sees through my lies. Damn!

Comment #160 - Posted by: Ron N. at June 28, 2005 8:29 AM

planned on doing this WOD (no really!), but ended up doing 45 minutes continuous "Round Robin" matches with my Shootfighters (mixed weight classes 1 heavy, couple middles, 3 lightweights - 6 guys total).

Brings new meaning to the word "pacing".

My neck is tweaked, and I have a fat lip from a wayward knee. . . other than that I feel great. CrossFit does it again!

And no, I did not get tapped.

Comment #161 - Posted by: J Jones at June 28, 2005 8:32 AM

6/27 after getting back from MCO - CFWU x2, and then WOD only did 5 rounds in 9:40.

Comment #162 - Posted by: Rick Ihrie at June 28, 2005 8:44 AM


all pu's broken, everything else as rx'd

Comment #163 - Posted by: turkish_n IZ at June 28, 2005 9:03 AM


32 minutes. People doing this in the low 20's are awesome, below 20 is insane.

- Most pullup sets unbroken (a pleasant surprise)
- All situps over a swiss ball, Jim Baker standard.
- All sets of squats done as 15 squat thrusts (i.e., pushup burpees without the jump) + 15 plain old squats.

Comment #164 - Posted by: davidjwood at June 28, 2005 9:04 AM


Comment #165 - Posted by: Tony Eason at June 28, 2005 10:34 AM

Did this with 15 added press-ups per round. All pull-ups done off a tree branch but after round three were assisted with one foot driving off the trunk

Time 26:28

cheers, kempie

Comment #166 - Posted by: kempie at June 28, 2005 10:55 AM

As Rx'd 21:20

Comment #167 - Posted by: Travis B at June 28, 2005 11:02 AM

First day back after a significant break going back to a regular 'bodybuilding' style workout.

I broke this in half. Still did 10 round but
5 pull-ups
10 situps
15 squats.

Did 10 rounds in 21 minutes.

Comment #168 - Posted by: Jimmy N at June 28, 2005 11:06 AM

8 sets in 30 min (ran out of time-spin)

Comment #169 - Posted by: johnmcc at June 28, 2005 11:23 AM

Cates...I think going sub-10 on this and maintaining any semblance of true form would be very tough. You're talking about less that 1 second per rep by the time you deal with transitions, etc. Now that I've said that I'm sure someone will go out and do it...and my hat's off to them.

As for sub-12 with weight...again, I think you're looking at a very difficult task. If anyone can go sub-12 period I'd consider that to be kicking serious ass. If someone is capable of going sub-12 unweighted they're capable of doing it with weight...it's just a matter of building some strength. Time is the major factor here.

Today I just used a 15lb. DB on the pullups (I'd have used the vest but I knew I was going to get plenty on Tuesday with it). Right now my vest is loaded at 20lbs., which is ~12% of my bodyweight.

Comment #170 - Posted by: Matt G. at June 28, 2005 12:12 PM

Did 25:22, All sets were unbroken, a small victory for me, When at the grocery store afterwords I had to use the cart as a walker...

Comment #171 - Posted by: Adam at June 28, 2005 1:30 PM

Did this one a day late. 19:30
Afterwards got a new pull up PR of 41.

Comment #172 - Posted by: Jeff at June 28, 2005 4:56 PM

Put on two, five pound, ankle weights and used the rings for pullups. Situps on the ground, one hand across the belly and one touching the floor behind the head (alternated hands each rep). Was shooting for sub-20 but figured that might not happen with the extra weight. Still pleased.


Finished with weighted MU's and jumping OAPU's.


Comment #173 - Posted by: Dan S. at June 28, 2005 5:50 PM


15# clubs: 38 swipes before sweat won out over grip;
Mills: 20L/20R/10L/10R/5L/5R

Comment #174 - Posted by: Lynne Pitts at June 28, 2005 6:15 PM

36:16--one of those workouts that after the first couple of sets i wasn't sure i'd finish. 1000m row warm up in 4:00.

Comment #175 - Posted by: kevin o at June 28, 2005 6:44 PM

Back after a break to train for a clubbell contest. Went well, I got 125 Mills with each arm in 10 min, and 111 swipes in 10 min. (using 25 lb clubbells in both cases)

Todays WOD: 14:13'
All unbroken

Some gymnastic holds to warmup. I've lost a bit of strength on these.

Comment #176 - Posted by: Scott H at June 28, 2005 9:53 PM

18:29 all sets unbroken

Comment #177 - Posted by: T.Rain at June 28, 2005 10:10 PM

15:29, all sets unbroken but started to cheat on situps in later sets by throwing my arms forward

Comment #178 - Posted by: Wade R at June 29, 2005 4:16 AM


Comment #179 - Posted by: Mulcahy at June 29, 2005 11:30 AM

24:40 and damn proud of it!
unbroken on all sets, but kipped last halves of last 2nd PU sets.
i know it's not the best time ever, but i completed it in sub-30s. hot damn, i didnt even know if i would complete! great workout.

Comment #180 - Posted by: Isaac at June 29, 2005 2:21 PM

as rxd

Comment #181 - Posted by: Colin at June 29, 2005 5:34 PM


Nice one; kicked my ass. Done on 6/29 as a make up. Pull ups broken after first two sets. All else as rx'd.

Comment #182 - Posted by: Steve HB at June 29, 2005 6:08 PM

Did this on the Thursday rest day.


Stretch session afterwards, might get some time to do some bagwork and forms tonight.

Comment #183 - Posted by: Alasdair Kirby at June 30, 2005 5:03 AM


Comment #184 - Posted by: Jay at June 30, 2005 9:41 AM

9 rounds in 20:06

1 set of pull-ups each round: 10, 8, 7, 5, 5, 5, 5, 5, 4. 20 min time limit.

Comment #185 - Posted by: Wilkie Mon at June 30, 2005 5:35 PM

21:04 - all sets unbroken.

Comment #186 - Posted by: Christian Lemburg at July 1, 2005 7:18 AM

Uh, I did something different here ...

That was 21:04 for:

10 pullups
20 pushups
30 situps

Should have read that one more carefully - my abs are still aching ...

Comment #187 - Posted by: Christian Lemburg at July 1, 2005 7:20 AM
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