July 22, 2005

Friday 050722

For time:
100 L-Pull-ups

Post time to comments.

Compare to 050329.


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Real live Angels: Josh, Jacob, Mark, John, and Ricky.

Lynne Pitts and Brian Mulvaney have been tireless and constant servants to the CrossFit community. Our ability to keep the site up and safe would be compromised without them. Thank you!

The Painstorming Crew. Their spirit is pure CrossFit; their technique is a work in progress.

Posted by lauren at July 22, 2005 8:23 PM


Comment #1 - Posted by: Seb at July 21, 2005 9:01 PM

Oh. My. God.

Well, I was waiting for bed until I knew what to expect in the morning... that's certainly going to be interesting.

Comment #2 - Posted by: Michael at July 21, 2005 9:05 PM

Hey everybody,

I need help. I just got my girlfriend on board with the crossfit workouts and I have only been doing them for a couple of months. I am ok doing pull-ups unassisted but she has been using the gravitron machine at the gym. I can't think of a good substitute for L-pullups that would work the appropriate target muscles. Any help would be great.


Comment #3 - Posted by: Reed at July 21, 2005 9:14 PM

What a kick in the groin...*ouch*

Comment #4 - Posted by: Paul3 at July 21, 2005 9:15 PM

Hey Reed,

If I were to say that I were a novice, I would be offending novices. I'm a real rookie. With that said, I don't know if anything would be wrong with spotting your girlfriend in the L-Pullups. Just don't get obscene.


Comment #5 - Posted by: Kris at July 21, 2005 9:16 PM

100? i'm estimating...a time of...50-100 minutes..what a WOD to jump back into after the birth of my SON! :-D

Comment #6 - Posted by: Allen Yeh at July 21, 2005 9:18 PM

Oh yeah, I guess I'll be posting close to a 40:00 tomorrow. Oh well, nothing ventured - nothing gained.

Take care all and God Bless.


Comment #7 - Posted by: Kris at July 21, 2005 9:19 PM

Thanks a lot to both Lynne and Brian. We see your work throughout and it's definitely appreciated.

Comment #8 - Posted by: Steve HB at July 21, 2005 9:24 PM

thanks, Lynne and Brian!! i heart CrossFit.

as for subs for L-pullups, there are multiple possibilities. you could do pullups/assisted pullups and then L-sits. if you cant do L-sits, do the pullups and then spend time working on your L-sit. another option is tuck pullups or even spotted L-pullups (not to be confused with spotted owls or the rare leopaliger). or you can do any combination. just remember, the goal is to eventually be able to do L-pullups, and reaching this goal will take hard work.

Comment #9 - Posted by: ediddy at July 21, 2005 9:31 PM

1) Angels-talk to one and you'll know why.
2)Brian and Lynne - Thank You Thank You Thank You.......
3)Painstormers- sooooo cute!

Comment #10 - Posted by: eva t. at July 21, 2005 9:35 PM

Thanks for the advice on the L-pullups. We will make it happen tomorrow.


Comment #11 - Posted by: Reed at July 21, 2005 9:35 PM

It's been nice knowing (virtually, that is) all of you....

...this one's gonna hurt.

Comment #12 - Posted by: Ronnie at July 21, 2005 9:47 PM

How do I begin to work towards L pullups--still working on the assist machine and have never done plain old l sits before...

wow, do I have a long way to go...


Comment #13 - Posted by: Nicole Okumu at July 21, 2005 9:53 PM

As Rx'ed in 17:54
This one was ugly!

Comment #14 - Posted by: Wade W. at July 21, 2005 9:54 PM

Modified from 050713 w.o.d.:
While John Hiatt played from the tikki bar, I did 3 rounds for time of: 1 pood k.b. snatch, 11 ea. side
20 very broken pullups with a slowly improving kip. Time was 17:29:28

Comment #15 - Posted by: Steven C. Herndon at July 21, 2005 10:15 PM

Ok, I modified more than I thought! Just realised I should have done 40 pullups and how much differance there is between a squat snath and power snatch! Next time I do this one, I guess I can expect to double my time if I do it right.

Comment #16 - Posted by: Steven C. Herndon at July 21, 2005 10:27 PM

Reed: The best thing i can say is to have your girlfriend do a pull-up, follow by leg raises, (while still on the bar). Another thing you can do is have her do 10 pull-ups, and follow that by L-raises on the dip machine. Another thing to help her do pull-ups which works better then that pull-up/dip assist machine is to get some sport therapy rubber bands, the huge ones, and drape them around the bar and have her step into the band to work as an assist. This is from one of the crossfit journals. The girls I train with have been using that method and have seen better results then the pull-up assist. Good luck

Comment #17 - Posted by: Vince at July 21, 2005 10:39 PM

Nicole: you can use the methods I mentioned above to help you work toward L pull-ups. The best thing to do are L raises and L holds to build the muscles that you'll be using when you start L pull-ups, On the dip machine of course. Another thing is hand positioning. Whether you have your hands positioned for a pull up or chin up will determine the strain you place on the muscles you use for L pull-ups.

Comment #18 - Posted by: Vince at July 21, 2005 10:42 PM

I have had really bad golfer's elbow, and the funny thing is I don't gulf. What really gets it going is pull-ups, and it just so happen most of our workouts have pull-up in them. Now I have taken almost a month off and it still isn't getting any better. Does anyone know how to either make this go away or another exercise that I can sub for pull-ups. Thanks.

Comment #19 - Posted by: Bishop at July 22, 2005 1:04 AM


This work out will turn me into a religous man!

Comment #20 - Posted by: Erik at July 22, 2005 1:40 AM

Arg, that was me with the religous comment :) .

Comment #21 - Posted by: Erik_B at July 22, 2005 1:40 AM

59:30 20 lots of 5 pullups.

Comment #22 - Posted by: phauna at July 22, 2005 1:45 AM


"Impossible" due to groin injury. I'll either figure out an alternate or take 90+ min to work this. Time to get some rest.

Comment #23 - Posted by: Maximus at July 22, 2005 1:57 AM

bw 225
30 min
Alt 5000'

Comment #24 - Posted by: mc at July 22, 2005 3:06 AM

I recognize those green feet.

That others may live.


Comment #25 - Posted by: Dan Silver at July 22, 2005 3:10 AM

Who are the guys in the picture? Are they CrossFit instructors?

Comment #26 - Posted by: Blake at July 22, 2005 3:14 AM

Sub'd regular pullups for 18:45 vs. 14:01 last time which is not bad considering all pullups this time were all me - no jumpers like last time. The set was broken in 5s and 3s. The limiting factor is not arm strength but my hands. I have to drop from the bar because my hands hurt - badly. This is something that does not seem to be improving. Any suggestions?

Comment #27 - Posted by: Norma at July 22, 2005 3:39 AM

Norma, how exactly do they hurt? From pressure of bar on bone? Torn skin?

Comment #28 - Posted by: MikeY at July 22, 2005 4:07 AM


Is it possible to kip on l-pullups?

Comment #29 - Posted by: paulw at July 22, 2005 4:09 AM

Working out early in preparation for PMS III (Pitts-Moore Summit) - Kelly arrives in steamy NH this afternoon.

I'm humbled to have my name mentioned on the same page as my Air Force's finest - PJ's. Bless you for what you do.

Comment #30 - Posted by: Lynne Pitts at July 22, 2005 4:13 AM

paulw - no. That's part of their cruel beauty.

Comment #31 - Posted by: davidjwood at July 22, 2005 4:20 AM

MikeY - The skin hurts and is pinched. I have callouses which seem to dig into the skin surrounding them.

Comment #32 - Posted by: Norma at July 22, 2005 4:45 AM

I have a feeling Handstand push-ups are tomorrow, but I coupled them anyway!

100 L-sit Chins
100 HSPU

Broken into 20 sets of 5 reps

Comment #33 - Posted by: Jerry Hill at July 22, 2005 4:53 AM

And I was just thinking my hip flexors have recovered from being a bit toasted last weekend then saw this WOD. Ouch. I'll figure something out.

Comment #34 - Posted by: Steve S at July 22, 2005 4:58 AM

pj's rock. i'll admit it. might need to call one in after this workout.

Comment #35 - Posted by: josh at July 22, 2005 5:04 AM

A shade under 17:00 (used an analog watch). Didn't bend my knees much but I tended to drift from a right angle as I was going down and then raise my legs back up on the way up.

Comment #36 - Posted by: JB at July 22, 2005 5:07 AM

Haha, PMS III, awesome. Chop some extra wood for me, I'm missing my New England workouts..

Comment #37 - Posted by: brendan melville at July 22, 2005 5:15 AM

25 minutes or so, reps in groups of 4's and 5's.

Comment #38 - Posted by: Ted Zink at July 22, 2005 5:34 AM

Brendan, will do. There will also be gravel-shoveling relays, tabata skeeter-swatting, and wheel-barrow sled dragging intervals. You're welcome any time!

Comment #39 - Posted by: Lynne Pitts at July 22, 2005 5:39 AM

Iam a Marine curently in Iraq me and a buddy just started crossfit and we thought we were shape.To day work out put it to us but we finshed in about 40min and it was all done out side at 3pm And yea it was 100 plus out side any clime or place.Thank we want more.
Semper Fi

Comment #40 - Posted by: Scoty at July 22, 2005 5:45 AM

19:55 bw 87kg Split into groups of 5. Hands facing each other. Have to try a normal grip if a similar beast rears its head later, or just for fun.

Comment #41 - Posted by: Zach H. at July 22, 2005 5:47 AM

8:39 - 100 ring L-pullups. Legs straight, toes pointed each rep.

50 reps at 3:36
75 reps at 6:11
100 reps at 8:39

Comment #42 - Posted by: kelly moore at July 22, 2005 6:05 AM

Many thanks to Lynne and Brian - great job! Your efforts are greatly appreciated.

In addition to introducing me to New Hampshire style tabata skeeter-swatting and gravel shoveling relays, Lynne will have the dubious pleasure of teaching me how to throw and catch a baseball during PMS III.

I sure hope Lynne and Stan are up on basic first aid - I tend to catch things using everything but my hands!

Comment #43 - Posted by: kelly moore at July 22, 2005 6:16 AM

Sets of 5s until the last 25 or so which fell to 3s. Not a full L, bent knee. Need major work here.

Comment #44 - Posted by: Jamie W. at July 22, 2005 6:27 AM

Lynne, next time I'm home in VT, I'll definitely take you up on that!

Comment #45 - Posted by: brendan melville at July 22, 2005 6:33 AM

Flight PT today: 5 rounds for time of
400m run
15 pushups with feet elevated 12"
One handwalk down 10' parallel bars

Comment #46 - Posted by: AndrewB at July 22, 2005 6:36 AM

Wow, I saw this this morning and instantly started shuffling my day around to find an hour to get these done. Can't believe it only took 20:12.

With tight hams from yesterdays WOD, I don't know that these were L-Pull-ups but they were trying hard to be. I managed at least 45 degrees all the way through with straight legs.

Question for those more practiced at these. Is it closer to the real deal to maintain as high an elevation as you can with straight legs, or keep the thighs up to 90 and bend the knees as necessary?

Many thanks,


Comment #47 - Posted by: kempie at July 22, 2005 6:48 AM

Knew it was going to be a long day when I saw this WOD

Broke form by the 4th rep - only 96 more to go

20 - mostly jumping singles
5 - L-dips (harder than the damn PL)
13 - all jumping singles
12 - BW dips
10 - jumping singles
10 - leg raises
10 - jumping singles
5 BW dip + 2 leg raises
13 - jumping singles


Count 'em, it was 100 reps of something!

Comment #48 - Posted by: EMelton at July 22, 2005 6:48 AM

AS Rx'd 13:52, followed by 100 dips and a pitiful try at the one armed rope climb as seen on the June 10 video clip

Comment #49 - Posted by: Tony at July 22, 2005 6:53 AM

Feeling sore today, lower back and neck.

I going to GTG L-Sit pullups today.

Lynne, where do you live in NH? I live in Dover and work in Portsmouth. Nice to see such a prominent CrossFitter so close.

Comment #50 - Posted by: RyanA at July 22, 2005 6:59 AM


Working hard everyday to earn my own!

Never Quit

Comment #51 - Posted by: Matt at July 22, 2005 7:06 AM

Norma, post to the forum. You'll get some good answers.

I don't wrap my hand tightly around the bar like I would holding a bat or tennis racket. I use my fingers more, and keep my thumb on the same side as the fingers. Something to think about.

Comment #52 - Posted by: MikeY at July 22, 2005 7:09 AM

17 minutes, down to 5s and then 3s at the end.
haven't posted much lately, but was still doing the WOD...

Comment #53 - Posted by: Ben Kaminski at July 22, 2005 7:19 AM

Hi all,
Workout as follows
Lisa Squat 90 kilos, Pull-up, Power snatch 35 kilos (from hips; w/straps); 10,8,6,4,2. Duration 23:00 Intensity high Bdw. 59.4 kilos
Jon Squat 120 kilos, Pull-up +20 kilos (w/straps), Power snatch 50 kilos (from hips; w/straps);10,9,8,7,6,5,4,3,2,1. Bdw. 80 kilos I used straps because of a sore elbow tendon. Duration 24:30 Intensity High Average HR was above 160 bpm, judging by my breathing. Six minutes after this session, I did sit-ups w/5 kilos for 63 reps in 2:00. We are doing weight work today and tomorrow due to a week away of camping in Maine (there we'll do calisthenics and such).
Until tomorrow...

Comment #54 - Posted by: Jonathan Jensen at July 22, 2005 7:43 AM


I am back after a week off.

Over a minute better than last time.

Did them on the rings at dip height to make sure that I didn't lower my legs.

I also learned how to do a muscle up from the L position last night so now I can do them at my house.

Comment #55 - Posted by: Ahmik at July 22, 2005 7:55 AM

I second MikeY's suggestion also...
try filing the callouses down a bit on your hands with a nail file.
When callouses get too big, they tend to pull and pinch under the pressure of the bar.
Hope ths helps.

Comment #56 - Posted by: Mel Jenkins at July 22, 2005 7:57 AM

Miserable performance. This is a tough workout after a post-client-entertainment night. Did first 50 in an L-like form (note, L-like, not L) and the second 50 with knees to chest. Second 50 took less than 5 min. First 50 took, er, longer.

Comment #57 - Posted by: TK at July 22, 2005 8:03 AM

Hi from NJ...been Crossfitting for just over 2 months now, first time posting...
As Rx'd...14:01, sets were 15, 10 then 5X15
Finished with 20 knuckle push ups (I was hit by a car a few weeks ago while riding my bike and my wrist is a bit of a mess), 20 medicine ball decline situps (20#), 20 dips, 20 knuckles, 20 knee to elbows, 20 dips...
Wrapped up the morning with an hour and a half on the road bike...just wanted to take the time to say thanks to everyone...I've never been so inspired to suffer

Comment #58 - Posted by: Mike Theesfeld at July 22, 2005 8:14 AM

BW 191
Did sets of 5 pullups but really weak. First set I was toast at 5 (PR 8). Tried static holds in dip machine. Couldn't even do 1 with form. Alternated pullups and leg raises and threw in some messy looking static holds until 1/2 hour was up. My core needs some serious work.

Comment #59 - Posted by: Christian H. at July 22, 2005 8:19 AM

question about the L-pullup technique?

reverse grip (palms facing inward)?

or regular grip (plams facing outward)?

Comment #60 - Posted by: ChadO at July 22, 2005 8:36 AM

ChadO, the answer is yes.

Do them however you can get them.

Comment #61 - Posted by: Will Hunter at July 22, 2005 8:47 AM


Tuck pull-ups not L pull ups.

Finished with as many sets as needed to get to 5 mins of L-hold.


Comment #62 - Posted by: Baz at July 22, 2005 8:48 AM

Pull-ups with out the L. Kipped the first round and a half, then did jumping pull-ups the rest of the time.

5x10 sec L sit holds, knees slightly bent.

Comment #63 - Posted by: Krista J. at July 22, 2005 8:53 AM


I love this one. So beautiful.

Comment #64 - Posted by: brendan melville at July 22, 2005 9:01 AM

Any green feet hopefuls in SoCal? Lets do some wods.

Comment #65 - Posted by: Paul3 at July 22, 2005 9:02 AM

I live south of Keene and work at Hanscom AFB. Looks like we're at opposite corners of the state, but still not that far apart.

Comment #66 - Posted by: Lynne Pitts at July 22, 2005 9:15 AM

finished at 32:10

Comment #67 - Posted by: Mike D at July 22, 2005 9:22 AM

5 Rounds of
20 assisted pull-ups
20 sit-ups
+ rests = 22:16

Comment #68 - Posted by: Leanne at July 22, 2005 9:22 AM

100 tucked pull ups time 17:30 reps of 5 with 45 sec rest between sets.

Comment #69 - Posted by: Adrian at July 22, 2005 9:25 AM

BW 188


5+4+4+3+2+3+4+2+4+4+3+2+3+3+2+3+2+3+1+3+4+5+5+3+5+2+1+5+5+=100 (I think I got down all the numbers :-p)

Comment #70 - Posted by: Kris at July 22, 2005 9:34 AM

Bishop - I have had the same problem from throwing (shot put, dicus, highland games). Pullups don't seem to aggravate it, but what seemed to help was icing, ultrasound, and/or electro-stim. Icing would be the first thing. Try and get the elbow warm BEFORE you workout, then afterwards, ice for 20 minutes on/20 minutes off for an hour or two. If you have access to an athletic trainer or sports doctor, I would see if they can administer some ultrasound or stim for you. You can also look into a personal electro-stim device (~$100), but talk to the doc first! Okay, better get back to work. Oh, and I am REALLY looking forward to this WOD...NOT!

Comment #71 - Posted by: Jon at July 22, 2005 9:56 AM

bw 142, 100 regular pullups in 8:15, still having trouble with the L part so I'll work on that.

Comment #72 - Posted by: Dan Orozco at July 22, 2005 10:07 AM

100 "Ugly" L-pullups


Thanks Brian and Lynne for all you do!

Comment #73 - Posted by: Will Hunter at July 22, 2005 10:22 AM

Thanks a lot Lynne and Brian. This site and this community continue to amaze, in no small part due to your efforts. Thank you.

Rob from yesterday: Are you kiddin' me, calling out Michael Perry? I don't know what's worse, your math or your judgement...

Comment #74 - Posted by: jimbutts at July 22, 2005 10:49 AM

I didn't know there are so many pj's associated with croissfit thats pretty cool. I have a sept 13 indoc date. Any one live in the Vancouver Washington or Portland(304th) area and want to train?

Comment #75 - Posted by: Ryan_W at July 22, 2005 10:56 AM

10:46 Much better than last time because last time I did them on the O rings.

Comment #76 - Posted by: John Walsh at July 22, 2005 11:04 AM

16:00, about 4 and a half minutes faster than last time.

Comment #77 - Posted by: Sam L at July 22, 2005 11:09 AM


Subbed knees to elbows for L-pullups.

Comment #78 - Posted by: Bob Cornute at July 22, 2005 11:14 AM

(Broken into sets of 5)
First 15 were about as much of an L as I can get right now. The next 60 were more like a Z, w/knees up and feet at an angle below. The last 25 were done normal w/me doing L-holds on a bench for ::05's after each set of 5 pull-ups. Definatley need to work on these some more. My arms were still smoked from yesterdays WOD. Finished w/5 sets of 5 "Windshield wipers".

Comment #79 - Posted by: DJ at July 22, 2005 11:30 AM


About 4 minutes faster than last time

Mike Theesfeld... Where in Jersey?

Comment #80 - Posted by: Erik at July 22, 2005 11:39 AM


Comment #81 - Posted by: John Messano at July 22, 2005 11:40 AM

9:58 ...although L was breaking around the 70 mark. Was just wondering when we were going to see these again.

Thanks Lynne and Brian for everything that you do!

Where do I sign up to join the Painstorming Crew? =)

Cool video on the PJs. Scroll down and choose your multi-media preference.

Comment #82 - Posted by: arob at July 22, 2005 12:08 PM

WOD as Rx'd: 10:23
10's, Broken after 50: 5/5 3/4/3, and 3/3/2/2 @ end.

Comment #83 - Posted by: Rick Ihrie at July 22, 2005 12:16 PM


100 l-pullups =16:35

first 65 done in a l
last 35 done in a tuck

Comment #84 - Posted by: dennyy at July 22, 2005 12:23 PM

As perscribed 100 L-pullups 12:59 that is 3+ min. better than last time.

Comment #85 - Posted by: PFEIFER at July 22, 2005 12:27 PM

11:46 as Rx'd
Finished with 50 windshield wipers-
abs submitted their resignation

Comment #86 - Posted by: Cates at July 22, 2005 12:38 PM

Webster's Dictionary: "fugly" - adj., Steve (me) doing 100 L-Pullups...

19:48 L's ok, but still working on nailing the full shoulder extension

Comment #87 - Posted by: Steve HB at July 22, 2005 12:41 PM

Didn't keep time this AM so I just alternated sets of dead hang PU's and sit-ups for 20 minutes. I probably should've just worked out in my backyard where I've got the rings set up. Next time . . .

Comment #88 - Posted by: David B. at July 22, 2005 12:44 PM

last time did sets of 5 thruout
This time did sets of 10 w/ great L thruout.
Also knew I'd need a bit of rest so did 10 fast 50pd dbl push presses during rest period.
28 min+
Last time just Pups took 19 min.

Comment #89 - Posted by: timM at July 22, 2005 12:53 PM

Time - 19:32

Same definition as Steve HB. They were all "fugly."

Comment #90 - Posted by: Steve W at July 22, 2005 1:13 PM

Hi all,
We decided to do tomorrow's workout today (early departure you know)
Workout as follows
Lisa Modified "Linda" Romanian DL 75 kilos, bench press 45 kilos, power clean 45 kilos; 10,8,6,4,2. Straps were used. Duration 10:00 bdw. 59.3 kilos.
Jon "Linda" Romanian DL 120 kilos, bench press 75 kilos (10;9;6,2;6,1;6;5;4;3;2;1) power clean 70 kilos; 10,9,8,7,6,5,4,3,2,1. Straps were used. Duration 22:45 Intensity moderate/high bdw. 80 kilos.
Until 050801...

Comment #91 - Posted by: Jonathan Jensen at July 22, 2005 1:20 PM

Lynne and Brian,

Thanks for all the hard work. This is a great website and a great group of people.

Comment #92 - Posted by: tonyd at July 22, 2005 1:36 PM

WU - 4k run

WOD - 9:09
Ls good to 20, then at 80,legs and knees were just hanging.

Sets 5 until 30, 4s till 46, 3s till 79, then 2s.

Could not do 1 situp after.

Comment #93 - Posted by: Wayne at July 22, 2005 1:47 PM

cfwu x3 w/ good mornings, pushups, and reduced pullups

WOD: 13:19...in 5s rotating overhand and underhand grips. not perfect 'L's throughout but pretty solid. had 30 in the first 3:00 but kinda fell off that pace. something later...maybe a swim.

Comment #94 - Posted by: ediddy at July 22, 2005 2:14 PM

More hoops practice again today, however I did execute 35 L-pull-ups (broken) just to GTG in place of the full WoD.
- 2 sets of weighted dips.
- 2 sets of assisted HSPUs.
- med-ball sit-ups.

Comment #95 - Posted by: Brand at July 22, 2005 2:19 PM


90 ugly l-pullups
10 really ugly tuck pull ups

Comment #96 - Posted by: DavidE at July 22, 2005 2:46 PM

9:27 as per. Worked some KB drills at the end along with sledgehammer swings in sand try it out it's a little tougher than a tire. Semper Fi

Comment #97 - Posted by: Cpl. Wade at July 22, 2005 2:54 PM

WOD in 13:37
first set of 20 the rest were 10's
thought I'd do better time wise - until next time

Comment #98 - Posted by: dan at July 22, 2005 2:57 PM

WOD in 13:46
Had to use a rockclimbers fingerboard-forearms are so full of blood I can barely type!!!

Comment #99 - Posted by: Stanimal at July 22, 2005 2:59 PM


Couldn't keep legs out straight so most were with legs bent. Started with sets of 20 which quickly became sets of 10 then 5.

Comment #100 - Posted by: EliC at July 22, 2005 3:07 PM

WOW! If nothing else made me a TRUE believer in CrossFit, this WOD did! When I first started crossfit about 4 weeks ago, I couldn't do 1 single L-pullup. Today I did 50! I did 10 sets of 5 L-pullups, but couldn't do anymore L's so I did regular PU's for the last 50 (10x5). I was stunned at how easy the first few sets were, because a few weeks ago I definitely wouldn't have been able to do ANY! Thanks Coach!

Comment #101 - Posted by: Jon at July 22, 2005 3:17 PM

woops, almost forgot...time was ~25 minutes.

Comment #102 - Posted by: Jon at July 22, 2005 3:18 PM

BW 177
50 L-pullups in 8 minutes.

Comment #103 - Posted by: KS at July 22, 2005 3:32 PM

+/- 30:00

10 min break on treadmill
I made the numbers but lousy form. Didn't look like much of an L to begin with and I lost it by 25. Knees up till 50. Then it was just about finishing pullups. Kept changing grips or I'd never have finished.

Comment #104 - Posted by: Laird at July 22, 2005 3:35 PM

Only had time for 70, over half of which were L pullups or knees to chest pullups.

Comment #105 - Posted by: Neil Eldridge at July 22, 2005 3:54 PM

1st 50 w/o assist (9:30), 2nd 50 w/ hops (8:05)

Comment #106 - Posted by: John Elstad at July 22, 2005 4:09 PM


First 6 unassisted (5 rep best)
Rest were bungee assisted on the legs starting with one and working up to 4.

Got another rip on the left hand

Comment #107 - Posted by: Chrispy at July 22, 2005 4:17 PM

Lots of small sets and singles to maintain
L-form.Form was good on most;I used to have to do mostly tucks on this exercise so I'm pretty happy about that.Used overhand grip on all reps;
I seem to feel it more in the abs with this grip vs reverse grip. Anyone else notice a difference?

Comment #108 - Posted by: Mel Jenkins at July 22, 2005 4:24 PM

BW #170

did one-arm dumbell bench 5 each arm between sets for total of 130 reps

at altitude of 5280 and 103 degrees!

Comment #109 - Posted by: randy at July 22, 2005 4:36 PM

100 assisted pullups
150 ball situps
120 crunches
26 minutes

WOD as Rx'D
+ killed my abs with ball and wheel

Comment #110 - Posted by: S & H at July 22, 2005 4:46 PM

At work
Snatch 5-3-2
155 for 5
165 for 3
170 for 2
185 for 1

Then played around pulling a GMC Jimmy and the new tire/sled I made.

2x crossfit warm-up
Broke the L pull-ups into 2 reg then 2 L pull-ups. Still did 100 pull-ups, but instead of taking me 50 minutes like last time, did them in 21:12 this time. The best part for me is my elbows seem to have survived reasonably well.

Then 70lb dumbell swing, 2 x 20


Comment #111 - Posted by: steven stackpole at July 22, 2005 4:48 PM


First 32 were bad l pullups. The next 18 were bad tuck pullups. The remaining 50 were regular pullups. The 100 pullups were very broken.

On the plus side I think I'm starting to develop a kip.

I finished with a few short sets of hanging leg raises.

Comment #112 - Posted by: DaNewf at July 22, 2005 4:59 PM

20:26 w/ wobbly sort of Ls. set of 10, then lots of 3-4-5s. 15 min elliptical warm up 14/14.

Comment #113 - Posted by: kevin o at July 22, 2005 5:01 PM

13:33, knee-to-chest pull-ups.

Beat the last time by a mere 13 seconds, but I'll take any improvement I can get.

Hoorah, PJs! One of these days, I'm gonna be sporting the maroon beret and green feet as well, and Crossfit's going to be the train I ride to get there. Keep on saving lives.

"That others may live."

Comment #114 - Posted by: David Knutzen at July 22, 2005 5:20 PM

Opted out and did Grace w/ 85#. 3:13. Also worked on snatch practice up to 105#.

Comment #115 - Posted by: Steve S at July 22, 2005 5:35 PM

100 bad pullups. 19:17
Around 40 started 1 leg
Around 60 tucked knees
Around 80 regular
Around 85 kipping
Around 90 Jumping.
My right tricep started really burning when I was in a deadhang and couldnt keep a deadhang felt like it was on fire and going to tear or something. Anyone have any thought on it?

Comment #116 - Posted by: Paul3 at July 22, 2005 5:40 PM

20 sets of 5 in 19 minutes
I dropped that "L" business after about rep #20
started kipping around rep #80
I now know for sure I will bonk while paddling out to surf this weekend.

Comment #117 - Posted by: Addiroids at July 22, 2005 5:53 PM


The first 30 were au natural, then I started busting out the rings and jumpstretch bands for the remaining 70. Man that hurts.

The final 30 were done with the rings and starting from the floor with the jumpstretch bands under my butt. That was the best and most comfortable way to do them.

Comment #118 - Posted by: Keith W. at July 22, 2005 6:20 PM

15:35. Was holding to 8 on the minute up to about 40, but then fell behind.

Despite my claim far above that you couldn't kip on an L-pullup, I figured out a way. More accurately, then, I should have said that you can't kip on an L-pullup, *if you're doing them correctly*.

If you do them as a "swing your legs up to parallel, use the momentum you built to help lift you up in the pullup, hold them in the L position through the rest of the pullup, then drop them all the way down on each descent", well, then, yeah, you can kip.

Comment #119 - Posted by: davidjwood at July 22, 2005 6:23 PM

Oh and starting from the floor while sitting on the jumpstretch bands is a great place to start working on assisted muscle ups. FYI.

Comment #120 - Posted by: Keith W. at July 22, 2005 6:34 PM

40 min.

First 50
L-pullups, sets of 5
1min. jumprope in between sets

2nd 50
Regular pullups, sets of 5 mixed with
1min. jumprope or evil wheel(10 reps) or hyperExs

Comment #121 - Posted by: Rob M. at July 22, 2005 6:40 PM

Seth came over for his second CF workout ever. This kid is a trooper (age 15).

Warmup: 3 rounds of samson, OHS, situps, pushups, lunges, dips, handstand drills.

Nic = 11:22, maintaining decent form, but losing the straightness in my legs.

Seth = 33:12, form got REALLY crappy and sets got small, but he held in there and struggled through.

Cool down: 800m farmers walk/waiter walk (Nic with 20's and seth with 10's), 21x 1 pood kb swings, wallball w/ 20lb ball (teaching Seth all of these for the first time).

Good work.

Comment #122 - Posted by: Nic Nakis at July 22, 2005 6:52 PM

17 min. I'm back after my surgery. collar bone: metal. coool....

Comment #123 - Posted by: leoperez at July 22, 2005 7:00 PM

Did this an hour after yesterday's WOD. Strict L-form, toes pointed, knees locked and legs above parallel on all reps. No momentum. Hated this.



Comment #124 - Posted by: Dan Silver at July 22, 2005 7:14 PM

1 mile run warmup. Did pullups outside in the 90 degree texas heat

50 tuck pullups, 25 tuck holds on parallel bars, 25 jump-stretch band pullups

Tracy: 14:28
25 jumping, 25 band, 25 tuck holds, 25 jumping

Comment #125 - Posted by: Seb & Tracy at July 22, 2005 8:01 PM

11:58 for 100 L-pullups I will have very sore abs for the next few days.

Prior to the above did front squats working on keeping wt on clavicles and elbows up 135x3, 155x3, 175x3, 195x3, 215x1,1,1 wrists hurt, felt ok bruising already evident on shoulders. Then few sets of deep squat cleans 135, then rock bottom squat snatches 95x2,3,3,3,3,3,6,6. Felt so so, not as good as last time, as DJ says, "they can't all be gems"

Comment #126 - Posted by: craigv bwt 189 at July 22, 2005 8:13 PM

bwt 214
form good, 500 situps in 18:54 yesterday didn't help out any today
as rx'd 11:22 pissed I didn't break 10, so 5min rest and 100 pull ups, limited kip (still working on it), 9:52, 5min rest
then "KAREN"150 wall balls 5:50

Comment #127 - Posted by: dood at July 22, 2005 8:18 PM

Time 14:45
Alright effort. Legs got a little bent and the sets became pretty frequent towards the end but all in all good fun.

Comment #128 - Posted by: Troy Archie at July 22, 2005 8:23 PM

27:29, only the first 23 were kind " L " and after 67 it was with the gravitron.

Comment #129 - Posted by: turkish_n IZ at July 22, 2005 8:27 PM


14:51...first 10 we L's...then a mix of knees to chest and L's after that. I broke them up into 2 sets of 10, then 13 sets of 5, 6 sets of 2 and 3 singles...kinda like The Change Bank...hahah....ha...ouch

Comment #130 - Posted by: tedw at July 22, 2005 8:57 PM

cfwu x 3 - pu
only able to do knee-bent pu's so i guess they're more like "chair" pu's.
sets of mainly 5's.

Comment #131 - Posted by: nisei at July 22, 2005 9:26 PM

BW = 225
1st time doing this type of workout. Pull ups and I are learning to get along. Albeit painfully.
I did every bit of the 100 L pull ups. 54 were in the L-position. The following 46 were with knees to chest. All singles, but I was determined to finish without modifying the WOD more than just lifting my knees to my chest. I got a chest cramp in my left pec by my sternum which made it tough to take full breaths and pull up. After each pull up I had to stretch to make it to the next one. But I did it! Blisters and all.

Time: 63 mins and 3 seconds. But I finished!

Comment #132 - Posted by: T. Cam at July 22, 2005 9:27 PM


My first time with L-pullups. I gotta say, I miss the kips as I started weak and just got weaker. Reps went from 5 to 3 to 2 really fast. And my L got more like a Greek L over time. I think my abs are gonna be sore tomorrow.

Comment #133 - Posted by: Ronnie at July 22, 2005 9:39 PM

100 L pull ups in 12:30
finished the rest of Deranged Angie in 23:40

Added 50 weighted pull ups after.

Comment #134 - Posted by: Jeff at July 22, 2005 10:18 PM

27:30..alternating overhand and underhand grip in sets of 5

Comment #135 - Posted by: Jay M at July 22, 2005 10:24 PM


A little kipping at times. Sets of 1 for the most part, with an occasional set of 2. My L form could use some work and practice.

Comment #136 - Posted by: pnw at July 23, 2005 12:26 AM

First two sets were 10 reps each, palms in first then palms out. Remainder were sets of 4, switching hand positions and width, varying pause between sets. Couple of 5's tossed in too.

Comment #137 - Posted by: MikeY at July 23, 2005 4:25 AM

By the way...thanks Lynne and Brian!

Comment #138 - Posted by: MikeY at July 23, 2005 4:29 AM

26:31 (compared with 22:27) - this time with better form. Sets of mostly three. Warmed up with jumprope, overhead squats, back extensions and windmill press. Finished with Handstand Pushups.

Lynne and Brian - thanks so much for your work on the site. While I may not be setting the world on fire with my numbers/times, the work you guys, Coach, Lauren and the Crossfit community are doing has made my life tangibly better (and more enjoyable - I can't wait to get on the website to see what the WOD will be and what is on discussion boards) and enhanced the fitness of the rugby players I coach. So, again - thanks for all the work you do. -Patrick Stewart (not the Enterprise captain)

Comment #139 - Posted by: Patrick at July 23, 2005 7:21 AM

Nice work Kelly M.

11:08 50 reps unassisted, last 50 broken some jumping, many kipping. Did 100 knees to elbows and elevated running in place to work on the tire.

Comment #140 - Posted by: John L at July 23, 2005 7:35 AM

Impossible due to groin pull. 100 leg raises and 50 pull ups in 17 min. Did not even break a sweat. Pathetic.

Comment #141 - Posted by: Maximus at July 23, 2005 8:39 AM

Warmed up with the Rutman mile - BW 183, tried carrying 100lbs, no straps, no set downs, no crying (well, almost).


Not bad for my first try. I guess having long legs is going to help with this one (for once!).

I do feel sorry for anyone who has a reeeeeealy big head.

Took a 10 minute break and did todays WOD. 100 Lsits for time.


Terrible form. I had to stop many times just to keep the toes pointed form. Toward the end, I had to stop just to keep the knees bent form.

Comment #142 - Posted by: J Jones at July 23, 2005 8:43 AM

50 pullups, in sets of anywhere from five to one. About half were done with legs or knees up, until I couldn't hold them there anymore.


Comment #143 - Posted by: Michael at July 23, 2005 8:57 AM

27:20 (PR)
This is down from 2 hours 10 minutes which is cool, but I get no credit because of being a day late. I looked at this workout yesterday and said "Hell NO" -Last time I did this I was sore for 10 days!

Comment #144 - Posted by: kyle a at July 23, 2005 8:58 AM

John 15:55
Jose 16:49

Both got a little sloppy on the form by the end, but did it immediatly following the lunges and burpees.

Comment #145 - Posted by: J Ross at July 23, 2005 9:59 AM

24:21 as rx'd

Comment #146 - Posted by: T.Rain at July 23, 2005 11:53 AM

Did it in sets of 5, with 400 m running in between. So 20 sets of 5 L-pull-ups and 400 m running. Total time: 55 min

Comment #147 - Posted by: y tan at July 23, 2005 12:36 PM

11 minutes even, but I was definitely sloppy on my L form at the end.

Comment #148 - Posted by: Paul Si at July 23, 2005 2:54 PM

I did 50 on rings, about 1/3 with an actual L-sit or knees up and the rest just regular pullups. Took 18 minutes.

Comment #149 - Posted by: Michael at July 23, 2005 5:45 PM

Unable to workout yesterday due to unforseen plot complications, I combined yesterday and today's WODs.

WOD #1: 5 rounds of 20 walking lunge steps (no weight; I was in a park) and 21 burpees.

Between sets 3 and 4 I had to change location as the mosquitoes were closing in in force.

Time= 15:00

WOD #2: 100 L-pull-ups done as 20 sets of 5 on the minute, therefore 20 minutes.

Very happy that I was actually doing L-pull-ups this time. Last time they deteriorated to tucks and then regular pull-ups with alarming rapidity.


Comment #150 - Posted by: JW at July 23, 2005 7:42 PM

First, big thank you to Brian and Lynne for keeping the boards running smoothly day after day.

Much respect to the PJs. To the future PJs -- Never Quit!

L-pulls=not very pretty, but...
Last time: 19:43
Time: 14:59 -- almost a 5 minute improvement
Yeah, this CrossFit stuff works.

Comment #151 - Posted by: Mike N at July 23, 2005 9:38 PM

14:54 C-
SETS OF 10 TO 90

Comment #152 - Posted by: RED at July 24, 2005 7:06 AM

24:38. Set of 5 first set. Set of 3 second set; remainder were singles.

Comment #153 - Posted by: barry cooper at July 24, 2005 10:52 AM

I just read through the comments, and it's funny, I just heard about the Green Feet a couple of weeks ago in a bar from a Marine Scout-Sniper. Keep on keepin' on, dudes. You'll be a sight for sore eyes more than once in your careers.

Also, I did this workout Friday, and just didn't have time to post it.

Comment #154 - Posted by: Barry cooper at July 24, 2005 10:57 AM

1st time Crossfitter, did on a rest day from normal schedule


Sets of 5 up until 50 then sets of 4 until the end.

Straight legs (above horizontal) all the time except perhaps first rep in every set where I probably cheated a bit. Didn't find the L part too hard but just ran out of steam on the pullup bit. Very sweaty by the end.

Comment #155 - Posted by: Tim Heaton at July 24, 2005 5:06 PM


Comment #156 - Posted by: shane_t at July 24, 2005 5:33 PM

9.32 of regular kipping pull ups. Back problem so L shape not possible. Away for the weekend so posted Monday.

Comment #157 - Posted by: dru at July 25, 2005 12:27 AM

19:20 as rx'ed

Comment #158 - Posted by: Jason Fox at July 25, 2005 5:29 AM

Holy crap Kelly.....8:39!?
23:40 broken into 10s and 5s
first 50 as L, 2nd 50 as knees
it's funny, when i finish the workouts as Rxd, i feel great, then i come to work and post, and see everyone else's results, and feel Owned.

Comment #159 - Posted by: Isaac at July 26, 2005 8:30 AM

14:15- best form I could manage

Comment #160 - Posted by: C_Mel at July 26, 2005 10:34 AM

15:25 First time completing all 100 as Ls

Comment #161 - Posted by: TroyD at July 27, 2005 2:32 AM


Comment #162 - Posted by: TKlink at July 27, 2005 12:02 PM

did them alone

Comment #163 - Posted by: TMazz at July 27, 2005 5:47 PM

18:40 - L's 1st 10 pullups, after that it was knee up pull ups(still puts a load on the abs)

last 20 were jumping L' pull(on the negative)

Comment #164 - Posted by: Justin L at July 28, 2005 7:25 AM
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