July 7, 2005

Thursday 050707

For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups

Post time to comments.


Enlarge image

Mathew Scoble, CrossFit Belize June 05.

Posted by lauren at July 7, 2005 7:27 PM



Comment #1 - Posted by: Dan S. at July 6, 2005 10:43 PM

WOD = Death of the day.

Comment #2 - Posted by: Chris W. at July 6, 2005 10:51 PM

A couple of friends and I have been following the crossfit program for about a month now. We are certainly seeing some improvement and it gives us something to look forward to during our fourth rotation of OIF. Today's workout is going to be a smoker...can't wait to break the "good" news to them.

Comment #3 - Posted by: MGV535 at July 6, 2005 10:55 PM

Are you mad? Have you escaped from a home for insane ex coaches...?! I think I will enjoy it though ( I suppose that casts doubts on my own sanity)

Comment #4 - Posted by: guy at July 6, 2005 11:10 PM

Yep, this will be the most pull-ups to date.

Comment #5 - Posted by: Phillip at July 6, 2005 11:19 PM

We just keep a garbage can in the gym nowadays. We push, rest, bark at the ground, and repeat.

Comment #6 - Posted by: Joel at July 7, 2005 12:44 AM

How do you guys do the pull ups on this type of WOD? Do you kip, jump pull ups, or dead pull ups?

Comment #7 - Posted by: scubasteve at July 7, 2005 1:05 AM

Farewell all, I'm going to die after this one. A couple WODs ago, when i did 100 pullups, the next day my back was a big lead cape of hurting. Should be fun!!!

Comment #8 - Posted by: Sandy S at July 7, 2005 1:15 AM

Just a quick question, when i do my set of 40 chins, do i do as many as i can then rest, and do more again until i finish, or do i pace my and do sets of 15 0r so?

Comment #9 - Posted by: Kam A at July 7, 2005 3:09 AM

Graham, Gally, Karl and the rest of the London crew, you guys OK?

Comment #10 - Posted by: Will Hunter at July 7, 2005 3:33 AM

Tragedy hits London!!

Hope everyone is coping as well as possible.


Comment #11 - Posted by: steven stackpole at July 7, 2005 4:13 AM

22:14. I decided to do the pullups from a position where my feet were just on a step thinking I would be really late for work if I grinded them all out the standard way. Well, I could not get much of a jump (it was more like just standing on my toes) and the positioning nearly eliminated kipping. I may as well have just done the pullups without the step. All squat sets broken in 20s and 10s. Pullups broken into 5s and 3s.

Comment #12 - Posted by: Norma at July 7, 2005 4:41 AM


Comment #13 - Posted by: dave k at July 7, 2005 4:46 AM

I'm ok mate, Graham lives in Brighton so he's well out of it. I hope Gally is ok too, he works in the city. It seems to be a series of explosions on the tube and buses. I'm stuck in canary wharf at the moment, security is mental, but we are all ok here. Gonna be fun getting home.

My prayers to those who died......this world is seriously starting to suck.

Comment #14 - Posted by: karl at July 7, 2005 4:52 AM

My shoulder is still playing you and can't do pull ups at the moment, anyone what to sugest an non-arm including alternative.

PS I Hope all crossfitter and their families in London are safe.

Comment #15 - Posted by: Fi at July 7, 2005 4:54 AM

I'd like to propose the start of a CrossFit international exchange program, so I can transfer from CrossFit NYC to CrossFit Belize. (CrossFit Tahiti, CrossFit Martinique and CrossFit Kauai would all work for me as well.)

Comment #16 - Posted by: josh newman at July 7, 2005 5:05 AM

My thoughts are with our brothers and sisters in London today. Hope you're all OK.

Comment #17 - Posted by: Matt G. at July 7, 2005 5:19 AM

Are you Efen kiddn me?

Comment #18 - Posted by: Mark G. at July 7, 2005 5:27 AM

as rx'd
(pull-ups mixed between fat and skinny bar)

Immediately followed by staff PT
Sprint 100m, jog 50m, sprint 100m, jog 50m
20 push-ups
Sprint 100m, jog 50m, sprint 100m, jog 50m
20 crunches

(repeat) 5 times...didnt time it, but almost saw pukie twice.

Comment #19 - Posted by: John H. at July 7, 2005 5:35 AM


2nd, 3rd and 4th pull up sets assisted.

Comment #20 - Posted by: paulw at July 7, 2005 5:54 AM

I have the Record ! I have the Record!
KIpped the chins in groups of 2's and 3's
Bottomed out on all the squats
road 20k into work last night after WOD
20k back home and did this
(some day I will also be in shape)
Live strong!

Comment #21 - Posted by: Hooger at July 7, 2005 5:57 AM

Glad to hear you are ok karl. I spoke to rachel, give me a phone when

Comment #22 - Posted by: DavidE at July 7, 2005 6:00 AM

Saddened by the events in London.

32:38; pullups in groups of 5,4,3,2 and 1; but I did all of them, an achievement unthinkable 5 months ago.

Comment #23 - Posted by: Ted Zink at July 7, 2005 6:00 AM

I'm ok, all my family and friends are too. Thanks for the support guys.

Comment #24 - Posted by: Gally at July 7, 2005 6:05 AM

17:08 pull ups assisted except for the first one :).

Comment #25 - Posted by: Pamela at July 7, 2005 6:25 AM

Graham, Karl and Gally - I'm relieved to hear that you were out of harm's way.

11:44 - No breaks on squats; the first two sets were done at the slow pace of 20 reps per 25 seconds to give myself a little more for the pullups. Got the first 40 pullups with no breaks and change to spare, but my grip was shot on the second set - 12,10,10. The last three pullup rounds done in sets of 8s. I was moving at near tabata speed on the squats by that time in an effort to catch dave k, but no luck. Impressive time dave!

Comment #26 - Posted by: kelly moore at July 7, 2005 6:51 AM

My hat's off to you Hooger! That's tough work.

Comment #27 - Posted by: kelly moore at July 7, 2005 6:54 AM


Pullups on rings.

Comment #28 - Posted by: Scott H at July 7, 2005 7:02 AM

Scott H - Congratulations on the MS clubbell ranking!

Comment #29 - Posted by: kelly moore at July 7, 2005 7:10 AM

Our thoughts are with our Brit friends today.

Comment #30 - Posted by: Steve HB at July 7, 2005 7:12 AM

Gally, Graham, Carl, and the rest of the CrossFit London crew, glad to hear from you all. Our thoughts are with all of Britain today.

Comment #31 - Posted by: RossB at July 7, 2005 7:23 AM

Great workout reminds me of my military days

Comment #32 - Posted by: George Euripides at July 7, 2005 7:51 AM

Glad to hear our muckers in the UK are out of harm's way.
Seriously, we've got to find a way to crush those who kill the innocent in the name of the allmighty.
We are all on the front line now.

Comment #33 - Posted by: Ron N. at July 7, 2005 8:14 AM

Scared me at first - great after rounds 1 and 2 are behind you!

Comment #34 - Posted by: Jeff K at July 7, 2005 8:52 AM

11:25 as rx'd

Comment #35 - Posted by: mperry at July 7, 2005 8:53 AM

As Rx'd 14:30

Comment #36 - Posted by: TimKl at July 7, 2005 8:56 AM

20:36 as RX'd. Green jumpstretch band on pullups.

Comment #37 - Posted by: Chris Q. at July 7, 2005 9:12 AM

Sorry, i think i am responsible for this WOD. Yesterdays tribute WOD just just wasn't going to be miserable enough, so I thought to do 21-15-9 ring PUs and HSPU, then same for ring dips and K2E. Afterwords I could feel Coach subconciouslly noting my pullups and deciding to "reward" me for trying to outsmart CF. Absolutly knew they were coming today, and a lot of em.

Comment #38 - Posted by: tombrose at July 7, 2005 9:28 AM

all sets of squats were unbroken and as fast as possible but the pullups were what slowed me down, many of the sets were broken by 7 or 6 except for the first one which was a broken set of 15.

Comment #39 - Posted by: Dan Orozco at July 7, 2005 9:32 AM


First 100 squats unbroken, same with first 40 pull ups. I'm happy with that!

Comment #40 - Posted by: bozman at July 7, 2005 9:34 AM

Is anyone interested(from the greater Indianapolis area of course) in setting up a crossfit Indy??????? I hope because I am missing some of the equipment

Comment #41 - Posted by: MikeD at July 7, 2005 9:40 AM


-Subbed about half the pull-ups with ring rows for my shoulder.

Comment #42 - Posted by: David B. at July 7, 2005 9:47 AM

Everyone say Happy (2 days late) Birthday to kevin gp...

sorry I'm late, but I'm in Iraq so the days all blend together...

BTW he turned F@*king OLD....

Comment #43 - Posted by: turkish_n IZ at July 7, 2005 9:54 AM

all squats unbroken a2a every last one..
ring pullups broken.. wow in dec. I would have looked at this and said, "this will be an hour".

Comment #44 - Posted by: dennyy at July 7, 2005 9:58 AM


Comment #45 - Posted by: Kyle Felmley at July 7, 2005 10:08 AM


Comment #46 - Posted by: John Messano at July 7, 2005 10:15 AM


Squats broken until the 4th round. All PU broken. First set of 25 was a PR!

Lots of time standing around sucking wind with searing pain in my thighs.

I can't imagine how to get in the range of Kelly, Dave, and Scott.

Comment #47 - Posted by: Kramer at July 7, 2005 10:18 AM

Hey CrossFit UK... Glad to hear you guys are OK.WE are thinking & praying for all you fine folks.

Comment #48 - Posted by: dave k at July 7, 2005 10:26 AM

17:22 as rxed. We went to high alert today in Chicago. My thoughts are with the victims and their families and with our crew in the UK. Time to hit back...hard.

Comment #49 - Posted by: Larry L at July 7, 2005 10:49 AM

Over the last week, Londoners have been focusing on the olympic games and making sure the G8 meeting helps africa and starts ending world poverty.

What does killing innocent commuters achieve?

Thanks to the emergency services ( thank god they had a plan). Our thought must be with the families who have had loved ones stolen from them.

Comment #50 - Posted by: andrew (London UK) at July 7, 2005 11:06 AM

12:18 done as Rxd...

Comment #51 - Posted by: Paul Peterson at July 7, 2005 11:07 AM

As designated (no kip)...15:06.96

Really wanted to beat 15min. I need to learn the kip (of course, it would help if I'd actually practice instead of just talking about it).

I've had the profound displeasure of working out at a 24 Hour Fitness here in Dallas for the past 3 days. I like to complain about my gym...but this place takes the cake. Those of you who have to put up with this kind of BS all the time have my sympathy. On the way out today my eye caught a framed magazine article on the wall. It was highlighting 3 trainers at the club I happend to be working out at. Lauding them for their success.

What was the measure of their success?

They had each done $40,000 of business in the same month in personal training. No mention of client's goals achieved, etc. Just the money made. Whoop-de-doo. I saw some of their clients...I don't think they're making much progress.

Comment #52 - Posted by: Matt G. at July 7, 2005 11:12 AM

18:37 as prescribed

Comment #53 - Posted by: Sam L at July 7, 2005 11:32 AM

26:55 as Rx'd

I am still SO not recovered from Painstorming on the 4th. I will, more than likely, never do a 90 minute chipper again. I feel 100 years old.

Great to hear from the UK crew. I pray for the families of the victims.

Comment #54 - Posted by: Will Hunter at July 7, 2005 11:36 AM

All squats unbroken
40 Pullups (17 kips and 23 jumping)
32 Pullups (all jumping)
24 Pullups (all jumping)
16 Pullups (all jumping)
8 Pullups (all jumping)

Comment #55 - Posted by: Krista at July 7, 2005 11:45 AM

oopps...my time was 27:20

Comment #56 - Posted by: Krista at July 7, 2005 11:46 AM


I'm happy with this. Warmed up with t'ai chi.

Comment #57 - Posted by: brendan melville at July 7, 2005 11:47 AM

Ha. Hah, hah-hah. Very funny. Now, what's the *real* WOD for today? (Or tomorrow, for me, I'm catching up from a long weekend.)

Whattaya mean this *is* the WOD?!?

I am SO not going to enjoy this. 300 squats, well, okay, I can do that. But 120 pullups? I'm going to be cheating. A *lot*. Hey, I have an idea, let's add about 80 handstand pushups in there to make it even *more* fun!!

Andy M

Comment #58 - Posted by: madsox at July 7, 2005 11:59 AM

15:45 as prescribed.

Ripped my callouses off.

Nice time TimKl.

Comment #59 - Posted by: Ahmik at July 7, 2005 12:01 PM

29:40 with a high bar. Paused to patch up the torn skin with tape. I had to choose between chalk and frying my forearms. I went with the chalk. Gave blood afterwards: 5:58. I think that's a PR.

Comment #60 - Posted by: StephenT at July 7, 2005 12:03 PM

My thoughts and prayers are with the people of the UK.


Pull-ups broken.

Comment #61 - Posted by: Steve W at July 7, 2005 12:14 PM

22:04, pulls a mix of dead-hang and jumping (Matt G and I are in the same boat as far as kipping goes... can't figure that stuff out), and all squats except for last 2 rounds broken.

Went into this WOD pretty pissed off, because Hurricane Dennis has managed to cancel my much-anticiplated trip to Hurlburt Field AFB as part of my ROTC program. At around squat #75 in the first set, a kid asked me if I was training for something. I responded, "No, I'm doing this for fun." He just got this really disturbed look on his face and left the room.

Comment #62 - Posted by: David Knutzen at July 7, 2005 12:26 PM

For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups
squats unbroken, pull-ups all broken.

Comment #63 - Posted by: jdg at July 7, 2005 12:33 PM

100 Squats (unbroken)
40 Pull-ups (4x10)
80 Squats (unbroken)
32 Pull-ups (4x8)
60 Squats (unbroken)
24 Pull-ups (4x6)
40 Squats (unbroken)
16 Pull-ups (4x4)
20 Squats (unbroken)
8 Pull-ups (1x8)

Time: 13:32

Comment #64 - Posted by: TKlink at July 7, 2005 12:47 PM

re: 300 squats

"Looks like I picked a bad week to quit drinking!"
-Lloyd Bridges "Airplane!"

Comment #65 - Posted by: Ron N. at July 7, 2005 12:54 PM

17:20 All sets broken

Comment #66 - Posted by: Erik at July 7, 2005 1:02 PM


Comment #67 - Posted by: Mulcahy at July 7, 2005 1:11 PM

Squats ok, kipped pullups in broken sets.

Thoughts with the Londoners.

Comment #68 - Posted by: Chris at July 7, 2005 1:13 PM

I failed to look at the WOD this morning and at lunch time I did a pyramid of pullups and squats from 1-10 and 5-50 and back. After lunch I checkd the site. Yikes! I did it anyway and finished with a repectable 16:45.

My prayers are with all those effected by what those dirty cowards did today in London.

Comment #69 - Posted by: John Walsh at July 7, 2005 1:22 PM

Warmup - 3 hours of Demo'ing my parents redwood deck and hauling it to the dump. Smash Things!

WOD - 34:30

Pullups broken.. Some Strict, Some Kipped.

Comment #70 - Posted by: Chrispy at July 7, 2005 1:25 PM

We are praying for the families of those affected by the events in London. Glad to hear the CrossFit (London) community is OK.

WOD: 13:13

Pull-ups primarily grip limited.

My wife is taking the day off for hip and shoulder issues...

Comment #71 - Posted by: Eric2 at July 7, 2005 1:35 PM

17:23 as rx'd.

I'd list which sets were broken, but it's easier to just say everything.

Comment #72 - Posted by: Lowell at July 7, 2005 1:41 PM

What exactley does "Kipped" mean when talking about pull-ups? Thanks!

Comment #73 - Posted by: D.J. at July 7, 2005 1:49 PM

24:57 Had to go to assisted p/u after the first two sets.

My prayers are with all the folks who had loved ones hurt or killed in London. What is it that Churchill said? "Never give in." Hang tough; we're with you.

Comment #74 - Posted by: RickB at July 7, 2005 1:57 PM

Being this is my 4th WOD and I have a big day of climbing planned tomorrow, I halved the Pull-ups but did them off of small holds on a climbing wall. Squats as rx'd.

14:36... am I just cheating myself or am I starting out smart by going a little lower?

Comment #75 - Posted by: Jeff K at July 7, 2005 2:21 PM


Blew out a callous on my upper left finger halfway through the third set of PUs. Made for interesting completion on the remaining sets. Each set after that look like I was pointing at the sky when I did the PUs.

Was out of the loop for a few days. Monday night consisted of a red-eye flight across the country to Atlanta then a late flight back to San Diego Tuesday night. Wednesday was recovering from virtually no sleep. Looks like I missed two awesome WODs.

I second what RickB said about the atrocities in London. God bless, Britainia. You are are true-blue friends and allies.

Comment #76 - Posted by: Ronnie at July 7, 2005 2:22 PM

Had to sub anchored sit-ups for the squats due to a knee injury. Pull-ups were kipping and my first set of 40 was unbroken new P.R..

Comment #77 - Posted by: pfeifer at July 7, 2005 2:27 PM

Howdy all,
Workout as follows
Jon {Rope jumpx50, PCJ 80kilosx1, Rope jumpx50, Ring dipx6 (low), Rope jumpx50, pull-upx6 (high)}x12 Duration 33:00 Average HR 150 bpm Intensity- moderate

Comment #78 - Posted by: Jonathan Jensen at July 7, 2005 2:28 PM

Had a friend chasing me, which is a great motivator. All pull-up sets broken (kip and non-kip) and most of the squats unbroken (except for the 100). Great WOD.

Comment #79 - Posted by: BrianT at July 7, 2005 2:29 PM


Comment #80 - Posted by: Colin at July 7, 2005 2:30 PM


100 Squats (40/30/30)
40 Pull-ups (8/8/7/7/6/4)
80 Squats (4*20)
32 Pull-ups (6/6/5/5/5/5)
60 Squats (3*20)
24 Pull-ups (5/5/4/4/4/2)
40 Squats (2*20)
16 Pull-ups (5/4/4/3)
20 Squats (20)
8 Pull-ups (5/3)

Comment #81 - Posted by: Patrick at July 7, 2005 2:30 PM

Went into the gym w/ a massive headache but otherwise felt ok, so....

Banged out 100 SQ

then the head hurt more....

5 x 10 of Pull Down w/ 100lbs. Punked out. Head was throbbing. Left gym.

Comment #82 - Posted by: Brian M. at July 7, 2005 2:33 PM

First set of squats were broken (50x2), as was all pull-ups(started out w/sets of 10, then down to sets of 5). I still don't know what kipped is, but I mixed up the pull-ups w/regular, wide, and regular chin-ups... I got pretttty ugly! Elbows are screaming a bit, but an awsome workout!

England, Don't let the actions of cowards get you down England! Hold your head hi and keep showing the resolve you've come to be known for! Our prayers are out to you and yours! As well as those Brit. Commando's, thanks for the good time and help guys!

Comment #83 - Posted by: D.J. at July 7, 2005 2:42 PM

19:24 as rxed

Comment #84 - Posted by: kyle a at July 7, 2005 2:57 PM

WOD in 16:05 at home.
100 SQ: 80/20
40 PU: 18/10/8/4
Bal. of SQ no breaks.
Bal. PU all toe tap assited and broken.
Squats were quite hard today, PU's harder.

Peterson, I don't like you one bit!!!

Comment #85 - Posted by: Rick Ihrie at July 7, 2005 3:05 PM

knees are really acting up lately.

This tragedy has me unfortunately sharing the sentiments of a client and friend of mine who lost his nephew in Iraq.......and that is rage..at Bush....
My friend found his son was sent there under false pretenses. It had nothing to do with WMD but everything to do with (the) Bush's personal vendetta with Hussein...We thumbed our nose at our allies,and CREATED a battleground for America haters worldwide at our young men's expense.
The commander-in-chiefmost pressing decision is determining CLEARLY the immenint danger we face before sending our men in harms way.
Bush wasn't clear, Iraq presented no danger to us.....in fact my perspective is his intention was in place before he became president.
It's a shameful and incredibly destructive misuse of power..who's destructive ramifications will continue well beyond our childrens lifetime.
This is NOT a political rant...it's a human one. (I'm not a democrat by the way).
So much uneeded lost life
It's sad. I'm sad.

Comment #86 - Posted by: timM at July 7, 2005 3:08 PM

Could you please tell me the meaning of "as rxed" ?

Appreciate it.

Comment #87 - Posted by: Davorn at July 7, 2005 3:26 PM

My thoughts are with you guys in London.

Comment #88 - Posted by: Lani Lau at July 7, 2005 3:34 PM


It means you performed the WOD exactly as it was stated, with no modifications, subs or scaling down (or up in Matt G's case).

Comment #89 - Posted by: Will Hunter at July 7, 2005 3:43 PM

rxed as in prescribed.

Comment #90 - Posted by: raj at July 7, 2005 3:43 PM

19:54. wasn't my "A" game...

Comment #91 - Posted by: dev at July 7, 2005 3:44 PM

Sucked it up and did it in 19:56, but cheated a little. Did Pullups oustide, no kip (due to brick wall) but did a little jump. Bar was high enough so no knee bend, just a little calf hop.

Comment #92 - Posted by: tombrose at July 7, 2005 3:46 PM


Got through 180 squats with good form (but broken sets) and 96 pullups (almost all kipping)...did not even time myself.

My body was still fried from a hike I did over 4th of July. 38 miles through the Sierra Nevada mountains...24hrs. straight with 3 hours sleep and ~3 hours total rest/eat time. ~7,000 elevation gain through out. 30lb. pack

Fireworks were nice looking down on Tahoe from Mt. Tallac.

Comment #93 - Posted by: KyleS at July 7, 2005 3:57 PM

Thoughts are with our British brothers and sisters tonight.

Workout as prescribed in 19:42, though didn't have the juice that I was hoping for. Probably a bit drained after the last few WODs.

After the WOD I tried doing the Turkish get-up for the first time. Used 16kg KB. People in gym staring at me like I had three heads.

Comment #94 - Posted by: TK at July 7, 2005 4:00 PM

31:48-squats broken, pullups approx 3/4 assisted. Tough workout.

Comment #95 - Posted by: Rick Simmons at July 7, 2005 4:31 PM

19:07 as rx'd. Still need to work chin-ups, but improving.

Comment #96 - Posted by: Steve(Can) at July 7, 2005 4:48 PM

Hy everybody!

I'm a new guy with all that Crossfit training... But the expression ''For time '' in the WOD... what does it meens? By the way I'm French Canadian from Quebec... thanks

Comment #97 - Posted by: Stephane at July 7, 2005 4:52 PM

23 minutes on the dot (or drop from the bar!).
Used my non-kipping pullup bar, so pretty much deadhang with a little knee kip.
My back and legs will sleep well tonight.

Sad to hear about London. I spent the better part of a year in the UK a while back and really feel for everyone there.

Comment #98 - Posted by: Steve S at July 7, 2005 5:08 PM

Do we really need political commentary here? It is not why I log on that is for sure, esp when the comments are not ones all would agree with (I don't) - sympathetic comments about London, yesterday's workout for JT are not really political - Tim M 's comments are nothing but....

Comment #99 - Posted by: Jeff K at July 7, 2005 5:20 PM

I'm pathetic! I'm really new to the crossfit team and it shows!

Time: 56:30

100 Squats (unbroken)
40 Pull-ups (8-2-3-3-3-2-3-2-2-2-3-2-2-3)
80 Squats (unbroken)
32 Pull-ups (4-3-3-3-2-3-3-2-3-3-3)
60 Squats (unbroken)
24 Pull-ups (4-3-3-1-3-3-3-1)
40 Squats (unbroken)
16 Pull-ups (4-3-1-2-1-2-1-2)
20 Squats (unbroken)
8 Pull-ups (3-2-3)

Note to self: do more pull-ups.

Comment #100 - Posted by: Kris at July 7, 2005 5:24 PM

Executed WoD as Rx'd in 13:52.
- Additional Deadlift sets (4).
- Additional OHS sets (4).
- Additional HS endurance.
- Additional abmat set of 25.

Comment #101 - Posted by: Brand at July 7, 2005 5:26 PM


first three squat sets and pullups broken
in two sets. Last two unbroken.

Finished with ten minuts on jump rope.

Comment #102 - Posted by: Christian at July 7, 2005 5:46 PM

I really could not find a place to do pull-ups here (Lake Oscawana, NY) so I subbed push-ups.
10 min 10 sec

Followed with immediate jump into lake! Ahhhh.....

Comment #103 - Posted by: Maximus at July 7, 2005 5:50 PM

ediddy guarantee: Tabata squats holding 18 for 8 sets by Jul 5.

got it today but im 2 days late. my 4th of july trip to long island kinda screwed up my timing...it definitely wasnt happening the day following one when i sang 'happy birthday' to America multiple times. i am glad to have finally completed it, though. i started feelin it around round 5 but i got to the 8th set and realized, 'this is it'. so pumped i can finally lift weights, hehe.

ill probably do todays WOD w/ reduced squats as soon as i can stand.

timM, id also appreciate it if you would keep your comments to yourself. there are plenty of places you can make comments like that, but i dont believe this is one of them. thanks.

Comment #104 - Posted by: ediddy at July 7, 2005 6:05 PM

18:00 - almost everything broken
Need a little insight from the pros - if you drop off the bar without completing the rx'ed # of pullups would you do a short rest and complete the round in sets of like 5's or would you just knock out everything you owed on one of those pullup machines that assist with weight? Thanks for the help.

Comment #105 - Posted by: dan at July 7, 2005 6:09 PM

23 pullups to start then all broken and 42 squats, then all broken sets.
i'll get to 40 pullups unbroken by summer's end :)
god i love crossfit!

Comment #106 - Posted by: randy at July 7, 2005 6:13 PM


Comment #107 - Posted by: Barry Cooper at July 7, 2005 6:14 PM

Richard & Vince - 14:45 rough estimate - 3 tracks on our cd.

pull-ups were broken after first 40.

Hamstrings are tight. Good work out.

Comment #108 - Posted by: Vince at July 7, 2005 6:16 PM

31'45'' the pull ups the death of me.

Comment #109 - Posted by: andy stolarik at July 7, 2005 6:28 PM

I understand this is not the normal venue for it and although I DO only wish the best for our troops.....it does seem not to be supportive...but many others have commented and I was just feeling very strongly.

Comment #110 - Posted by: timM at July 7, 2005 6:28 PM

As long as I'm inside of 2x Matt G.'s time I'm good.

Looking for my money back on the Ediddy guarantee!

Off to gamble and drink, like a good American should.
Karl and the other ol' muckers: Stay up playas!
See you in September.

Comment #111 - Posted by: Ron N. at July 7, 2005 6:39 PM


Pullups done on rings. Great workout.

Comment #112 - Posted by: brian_g at July 7, 2005 6:50 PM

hey, Ron...if only i had video of me singing, im sure youd let me just keep the money. lets just say there were three of us singing with about 100 others (who we, in our 'state', thought were singing along) watching in shock/amazement/horror/confused amusement. the word 'priceless' comes to mind. and, even though i didnt get the guarantee on time, i can now lift weights and you cant, so there.

Comment #113 - Posted by: ediddy at July 7, 2005 6:52 PM

26:09; did jumping pullups

wife did 27:53, mixture of assisted pullups and lat pulldowns

Comment #114 - Posted by: Seb and Tracy M at July 7, 2005 6:58 PM

1st sqt and pu unbroken
2nd sqt unbroken pu- 20-12
3rd sqt 40-20 pu unbroken
all rest unbroken

Comment #115 - Posted by: Dave Ross at July 7, 2005 7:02 PM

dan (vg130@yahoo):

As I understand it (I'm just an avid XFitter, not a coach or anything), on days like this you do whatever it takes to crank out the full reps for each exercise.

For pullups, e.g., you can take breaks and do short sets unassisted if you want to work on the strength and not worry about time, or you can "cheat" in various ways (jumping, kipping, using weight assist on the machine, having a partner spot you, whatever) if you want to knock them out as quickly as you can.

It's up to you, depends on what attribute you want to work on more today.

And for tomorrow, I *am* going to add in HSPUs...
Andy M

Comment #116 - Posted by: madsox at July 7, 2005 7:03 PM

41.37. Just glad I made it. Did an hour of aerobics afterwards. Glad it's a rest day tomorrow. :)

Comment #117 - Posted by: Matthew Townsend at July 7, 2005 7:05 PM

Rings. Kips from full hang. A to A squats.


The dark side consumes me today. With every breath, every squat, every pullup and every bit of anger in my body I wish nothing more than crushed larynxs for Al Qaeda's followers.



Comment #118 - Posted by: Dan S. at July 7, 2005 7:13 PM

32 minutes flat.

Didn't honestly feel up to it pre workout, but kicked myself and went to it.

Felt good about finishing. Pullups are improving, but still slowed things a lot. Working on the kip, but it isn't a great bar.

Comment #119 - Posted by: Rico at July 7, 2005 7:49 PM


Squats broken in half each set. Pullups assisted (jumps/negatives) after 1st 12 in 1st set.

Like, uhm, wow...

Comment #120 - Posted by: Charlie D at July 7, 2005 7:57 PM


Pullups broken, strict

Heartfelt sorrows to the victims of the cowardly attacks in London. UK Forever, God Save the Queen, and Death to those al-qaeda scumbags.

Comment #121 - Posted by: Rob M. at July 7, 2005 8:00 PM

I'm in with E and Jeff. TimM, I really think we should keep the Comments politics-free. This is about the workout (and occasional messages of support)...not personal political beliefs. There is always the Community section of the Message Board if you feel the need to go down the political route.

Comment #122 - Posted by: Matt G. at July 7, 2005 8:04 PM


Lots of assistance on PUs. Squats felt good. Time to sleep.

Comment #123 - Posted by: Chuck Pelowski at July 7, 2005 8:11 PM

well, i just wasnt feelin the squats after my PR w/ Tabata squats earlier, so i modified:

run 100m (around my driveway)
40 pullups (no kip)
run 100m
32 pullups (kip from here on)
run 100m
24 pullups
run 100m
16 pullups
run 100m
8 pullups
run 100m

time: 12:03...started feelin it towards the end. broke most pullups into sets of 8. definitely looking forward to resting tomorrow.

Comment #124 - Posted by: ediddy at July 7, 2005 8:14 PM

Oops! I just did 80 squats then 32 pull ups - on down and stopped at 20 squats and 16 pull ups. Oh well, I guess I should have written it down.

my time was 16:14

all my latest pull up practice is paying off.

Comment #125 - Posted by: J Jones at July 7, 2005 8:15 PM

Well, it wasn't quite as Rx'd . . . there's no way I could do that many pullups.

80 squats (unbroken)
30 pullups (many breaks, but clean form)
60 squats
20 pullups
40 squat thrusts with pushup
20 pullups again
20 squat thrusts with pushup
20 pullups

22 minutes, give or take a few seconds.

Lot's of L-sit practice, trying to give Eugene his birthday present. Still have a lonnnnnng way to go.

Comment #126 - Posted by: davidjwood at July 7, 2005 8:21 PM

subbed pull-ups for ring dips yesterday along w/normal warm up of 30 pull-ups (everybody felt the need to chill out on the dip stations)
-pull-ups were a chore today, but you gotta post the good AND bad

-it has occurred to me on more than one occasion that some of the times posted here are literally from people who are of absolute world class physical conditioning. dave k/kelly moore/matt g-those times are fantastic.kelly and matt g your consistency speaks volumes about your level of conditioning.

TimM wrong site and definitely the wrong audience

Comment #127 - Posted by: dan santini at July 7, 2005 8:24 PM

Thinking of all the Londoners. Take care of each other. Be strong.

We did JT today at BrandX.

See WOD comments for Wed.

Comment #128 - Posted by: Laurar at July 7, 2005 8:32 PM

not happy with this one.
i was feeling sick, it was wod #2 for today, and 108 degrees.
had a visit from the clown that added about 5 mins.
time = 26:13

Comment #129 - Posted by: JC at July 7, 2005 8:34 PM


Mike Donnelly

Comment #130 - Posted by: rosceaux at July 7, 2005 8:51 PM

My thoughts and prayers are also with the Brits today.

...I was getting ready to go to the gym to do the WOD, when we got tapped out for SWAT job. A gunman shot a woman point blank with a shot gun and ran into a neighborhood. Patrol set up the perimeter quickly and just as we dumped outside of our transport, we were ordered to stand down. No Joy! The bad guy called in to 911 and said he was going to give up and gave himself up to the inner perimeter patrol, about 5 minutes before we deployed. Downside is the woman did not make it, so at least we have him for murder.

Will do this WOD tomorrow morning.

TimM your knees aren't the only thing acting up. Wrong site and wrong audience indeed.

Comment #131 - Posted by: Ted Cam at July 7, 2005 9:02 PM


pullups are my achilles heel when it comes to speed (just watched "Troy")I would do as many as I could overhand widegrip, then switched to underhand grip, and so on. I think that it helped because at 205, 120 pu's are tough. I love the program, and it is perfect for balance and overall fitness. My only drawback, and it is something that I will add after WOD's, but I was benching 320 beginning of march, and am a good 45 lbs. under that now. But if I keep up with hspu's, I figure that I will build up the tendons again.

Comment #132 - Posted by: chris_c at July 7, 2005 9:22 PM

Time = 27:20
100 Squats (unbroken)
40 Pull-ups (20 kipping/20 assisted)
80 Squats
32 Pull-ups (8 kipping/24 assisted)
60 Squats
24 Pull-ups (6 kipping/18 assisted)
40 Squats
16 Pull-ups (5 kipping/11 assisted)
20 Squats
8 Pull-ups (0 kipping/8 assisted)

Comment #133 - Posted by: B. JAY D. at July 7, 2005 9:23 PM


I just wasn't feeling it today. My head hurt and my chest felt really tight and I couldn't breathe. I was shooting for 15's, but I couldn't knock out the pu's like I wanted. I hit biceps yesterday, and that hurt a bit, but looking at the other times I guess I did just fine.

Comment #134 - Posted by: mike_c at July 7, 2005 9:27 PM


Comment #135 - Posted by: matt halperin at July 7, 2005 9:31 PM


quasi ring pull-ups at park

Comment #136 - Posted by: Ben B. at July 7, 2005 9:46 PM

As always, a Great workout! all pull up sets broken into small pieces but still finished them.

time 23:52

Comment #137 - Posted by: nisei at July 7, 2005 10:11 PM


Pullups assisted.

Comment #138 - Posted by: Paul S at July 7, 2005 11:08 PM


Comment #139 - Posted by: Rajesh at July 7, 2005 11:21 PM

An embarrassing 00:41:47

Comment #140 - Posted by: raj at July 7, 2005 11:47 PM


- pullup sets broken 20-10-10, 16-8-8, 12-12, 8-8, 8

Comment #141 - Posted by: Christian Lemburg at July 7, 2005 11:51 PM

All pull-ups "jumping/kipping/swinging/just get the heck up there", and broken like plate glass when a stone goes through it. Except 4 full unassisted kipping pull-ups at the beginning of the first set. I see the light.
Squats felt like a break after the pull-ups

Comment #142 - Posted by: Scott D. at July 7, 2005 11:58 PM


Comment #143 - Posted by: T.Rain at July 8, 2005 1:12 AM

Good to hear that the London gang are all ok. I'll give you a ring at some point Karl.

Comment #144 - Posted by: jason lake at July 8, 2005 1:48 AM

squats unbroken, workout as rxed 22.18
glad to hear xfit uk are alright, and i hope none from crossfit oz or uk has any friends or family involved

Comment #145 - Posted by: adrian at July 8, 2005 2:31 AM

hey dudes i'm back!

Comment #146 - Posted by: Tim 'crack' H at July 8, 2005 3:31 AM

Had to Sub Situps for pull up as shoulder still not good. Although im alowed to give punching a go tomorrow.
Modified crossfit warm up 3x15
Stretch , Squats, sit ups, back extension and box jumps
Then WOD 13:40 all squat sets unbroken.

Tomorrow we move the gym i work at across the road to a bigger place 17x14m mat, plus same again for weights and cardio. Most of the stuff will be moved by hand,farmers walk, bag carries, odd lifts,it should be fun.
Mabye i can convince the guys to run tabata intervals across the road, when carriyng the gloves and pads. :)

Comment #147 - Posted by: Fi at July 8, 2005 4:04 AM

11:38 as RX'd


Comment #148 - Posted by: JTinch at July 8, 2005 5:07 AM

23:15 - brutal

Comment #149 - Posted by: Jamie W. at July 8, 2005 6:10 AM

Time 21:10
A pretty good effort. I had a bit of a tough time getting the kip going towards the end but I guess that's what happens when you do 120 pull-ups.

Finished off with some snatches using the 45lbs bar. For the first time ever these felt terribly easy and I finally think I'm figuring them out.

Comment #150 - Posted by: Troy Archie at July 8, 2005 6:12 AM

16:45 as Rx'd
Pullups broken

Comment #151 - Posted by: Lino at July 8, 2005 6:29 AM

Ouch ... with all the stuff going on in London yesterday had to cancel a number of sessions as well as my own training. So a bundle of energy and just a little in the way of frustrated anger prompted me to mod this WOD just a bit

All squats done with 10kg bar overhead
All pull-ups with 10kg assistance

Time (with mods) 28:39.15

Redid the squat/push-press WOD a couple of days ago and am really getting comfortable going deeper. However my OHS isn't all that flash - I do think this mod has helped groove the lift a little better, getting loads of hamstring recruitment now. Squats from 60 on down were unbroken.

Looking forward to a weekend rest.

Thanks for all the kind wishes re the London attacks.

Cheers, kempie

Comment #152 - Posted by: kempie at July 8, 2005 6:54 AM

30:07 - the last 11 pull-ups were jumping pull-ups. I had to do this WOD at a "big box" gym; the looks from the other "fitness" enthusiasts" were amusing and the delays (though few once I got about 10 minutes into the WOD) were aggravating.

Comment #153 - Posted by: B_White at July 8, 2005 7:43 AM

Sandy: 11'47"

Comment #154 - Posted by: Sandy at July 8, 2005 8:02 AM


Almost all sets broken, working out after work taking a toll this week.

Comment #155 - Posted by: Adam B at July 8, 2005 9:43 AM

Ring Pullups 17:35

Comment #156 - Posted by: Jerry Hill at July 8, 2005 10:31 AM

Masochist that I am, after joking about adding handstand pushups when I read this WOD, I decided to include them after all.

The summary:
Round: Squats/Pullups/HSPU
1: 100/40/20
2: 80/32/16
3: 60/24/12
4: 40/16/8
5: 20/8/4
plus 10 squats 'cuz I think I missed a count in there
Time: 21:35

The ugly details:
Squats were pretty good, very little pausing, no real breaks. Pullups were not too bad, done in sets of 8 and 10, mostly kipping, some with a little push (if the Gravitron was taller, they'd have been jumping), and about half were L-sit pullups. HSPU were ugly, limited ROM and only about 75% vertical (toes on the wall), but I at least got all the negatives nice and slow!

I'm smoked. Everyone who was in the gym is now convinced that I'm insane. 8-)

Andy M

Comment #157 - Posted by: madsox at July 8, 2005 10:50 AM

As Rx'd 18:13

Comment #158 - Posted by: C_Mel at July 8, 2005 12:48 PM

Done this on my first back back home after a week on holiday


Comment #159 - Posted by: DavidE at July 8, 2005 1:43 PM

well I havn't been doing my WOD's for awhile...I've been focusing on bringing up my pullups and hindu pushups....so I only did a half of the workout....finished in 10:20.. doing OK for an oldster...(turned 46 last month)...has anyone come up with a way to age handicap X-Fit?

Comment #160 - Posted by: Wayne S at July 8, 2005 1:55 PM

Total Time 1 hour 3 min.

All Squat sets unbroken.
All Pull Up Sets Broken.

Pull Ups were done from a dead hang with no assistance. I did not let myself down from the pull ups bet mearly dropped after getting to the top. My pull ups were broken into sets of 3s,2s, and mostly 1s. My grips and callouses were killing me. I started to kip a little on my last two sets of pull ups.

Comment #161 - Posted by: pnw at July 8, 2005 2:11 PM

Oops, I was talking to a friend about this set and I realized I was so blitzed I was confused about the math! Make that 16 min, 10 sec, not 10 min 10 sec!

Comment #162 - Posted by: Maximus at July 8, 2005 2:43 PM

19 minutes as Rx'd

Comment #163 - Posted by: ACM at July 8, 2005 5:30 PM

Engine 3. average 21 to 25 minutes

Comment #164 - Posted by: ajq at July 8, 2005 5:36 PM

No breaks on squats.

80 rolling grip swings, 10# clubs
50 rolling grip swings, 15# clubs
20/15/30 drums, 10# clubs

Comment #165 - Posted by: Lynne Pitts at July 8, 2005 6:00 PM

WOD as Rx'd

Comment #166 - Posted by: S & H at July 8, 2005 6:11 PM

33:47 as rx'd. knee kip on pull ups. all sets broken. 10 min elliptical warm up 14/14.

Comment #167 - Posted by: kevin o at July 8, 2005 6:33 PM


Comment #168 - Posted by: Jay M at July 8, 2005 6:35 PM

16:32 as directed
Broken sets on all pullups, and momentary stops on first 2 sets of squats.

Comment #169 - Posted by: Paul Si at July 8, 2005 7:13 PM

All sets broken.


Comment #170 - Posted by: Jeremy at July 9, 2005 4:40 AM

17:57 as Rx'd
This one finished much faster than I thought it would. Felt good throughout.

Comment #171 - Posted by: Reckdenwald at July 9, 2005 7:44 AM

We altered this one a bit at NorCAl and did pushups instead of pull-ups.


We are going to do it again next week with pull-ups.

Comment #172 - Posted by: Robb Wolf at July 9, 2005 8:46 AM

That's the second question on the FAQ... (http://www.mitymous.net/weights/xfitfaq.htm)

Comment #173 - Posted by: Lynne Pitts at July 9, 2005 4:25 PM

12:30 (B-)

Comment #174 - Posted by: RED at July 9, 2005 6:07 PM


Comment #175 - Posted by: Jay at July 9, 2005 9:53 PM


Wow! Quite a rant! I sincerely hope that you feel better. (You obviously enjoyed Michael Moore's movie "Fahrenheit 911" immensely. Not enough folks realize that F911 was pure political fiction.)

On the subject of real, is your friend's loss of son/nephew (which was it?) real or metaphorical? It makes a difference to me. I'd not have mentioned him other than by name. He earned at least that much - even from Bush haters.

The terrorist attacks are certainly distressing, and emotional responses are OK, even expected, but I don't want to see soundbite/talking points replace intelligent/thoughtful/honest analysis.

My objections to the accuracy of your "sentiments" exceeds your number of sentences. If you were interested in discussion on this subject I'd like to invite you to re-post the same on the CrossFit Message Board, Community section. It would be fun to shine some light into the dark.


Greg Glassman

Comment #176 - Posted by: Coach at July 10, 2005 9:42 AM

21 minutes, no broken sets on squats

Comment #177 - Posted by: Shawn at July 10, 2005 1:17 PM

15:42 as rx'd.

Pullup bar came down in the 2nd to last set. Damn it... it's a screw-out between 2 rafters kind, so my forearms were smoked after screwing it back up again. Got the last couple of sets of pullups in mini-sets of 4s and 2s due to lack of grip.

Comment #178 - Posted by: Pat at July 10, 2005 6:40 PM

21:07 - A lot of kipping, jumping, and failed attempts on pullups. Squats had pauses

Comment #179 - Posted by: paul3 at July 10, 2005 8:18 PM


All sets broken. Just didnt feel to strong today.

Comment #180 - Posted by: J Ross at July 10, 2005 8:53 PM

all set broken

Comment #181 - Posted by: B Mckellips at July 10, 2005 11:33 PM


Subbed back rows for pull-ups. Rings set about 1" below nipple height. All but last set of rows broken. No broken sets on squats!!

Comment #182 - Posted by: Wilkie Mon at July 11, 2005 6:54 PM


Comment #183 - Posted by: Jussi at July 12, 2005 10:40 AM

13:52 in the noonday sun. My buddy Felix did 16:04 alongside of me.

Comment #184 - Posted by: Russell at July 12, 2005 11:34 AM

13:20 1/2 of Rxd
can't believe it wore me out so bad. punishment for missing 4 or 5 days.

Comment #185 - Posted by: Isaac at July 14, 2005 6:03 AM
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