July 22, 2005
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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
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.
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.
What a kick in the groin...*ouch*
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.
100? i'm estimating...a time of...50-100 minutes..what a WOD to jump back into after the birth of my SON! :-D
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.
Thanks a lot to both Lynne and Brian. We see your work throughout and it's definitely appreciated.
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.
1) Angels-talk to one and you'll know why.
2)Brian and Lynne - Thank You Thank You Thank You.......
3)Painstormers- sooooo cute!
Thanks for the advice on the L-pullups. We will make it happen tomorrow.
It's been nice knowing (virtually, that is) all of you....
...this one's gonna hurt.
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...
As Rx'ed in 17:54
This one was ugly!
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
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.
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
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.
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.
This work out will turn me into a religous man!
Arg, that was me with the religous comment :) .
59:30 20 lots of 5 pullups.
"Impossible" due to groin injury. I'll either figure out an alternate or take 90+ min to work this. Time to get some rest.
I recognize those green feet.
That others may live.
Who are the guys in the picture? Are they CrossFit instructors?
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?
Norma, how exactly do they hurt? From pressure of bar on bone? Torn skin?
Is it possible to kip on l-pullups?
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.
paulw - no. That's part of their cruel beauty.
MikeY - The skin hurts and is pinched. I have callouses which seem to dig into the skin surrounding them.
I have a feeling Handstand push-ups are tomorrow, but I coupled them anyway!
100 L-sit Chins
Broken into 20 sets of 5 reps
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.
pj's rock. i'll admit it. might need to call one in after this workout.
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.
Haha, PMS III, awesome. Chop some extra wood for me, I'm missing my New England workouts..
25 minutes or so, reps in groups of 4's and 5's.
Brendan, will do. There will also be gravel-shoveling relays, tabata skeeter-swatting, and wheel-barrow sled dragging intervals. You're welcome any time!
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.
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.
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
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!
Sets of 5s until the last 25 or so which fell to 3s. Not a full L, bent knee. Need major work here.
Lynne, next time I'm home in VT, I'll definitely take you up on that!
Flight PT today: 5 rounds for time of
15 pushups with feet elevated 12"
One handwalk down 10' parallel bars
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?
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!
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
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.
HOO-YAH GREEN FEET!!!
Working hard everyday to earn my own!
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.
17 minutes, down to 5s and then 3s at the end.
haven't posted much lately, but was still doing the WOD...
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).
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.
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.
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.
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
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.
question about the L-pullup technique?
reverse grip (palms facing inward)?
or regular grip (plams facing outward)?
ChadO, the answer is yes.
Do them however you can get them.
Tuck pull-ups not L pull ups.
Finished with as many sets as needed to get to 5 mins of L-hold.
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.
I love this one. So beautiful.
Any green feet hopefuls in SoCal? Lets do some wods.
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.
5 Rounds of
20 assisted pull-ups
+ rests = 22:16
100 tucked pull ups time 17:30 reps of 5 with 45 sec rest between sets.
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)
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!
bw 142, 100 regular pullups in 8:15, still having trouble with the L part so I'll work on that.
100 "Ugly" L-pullups
Thanks Brian and Lynne for all you do!
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...
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?
10:46 Much better than last time because last time I did them on the O rings.
16:00, about 4 and a half minutes faster than last time.
Subbed knees to elbows for L-pullups.
(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".
About 4 minutes faster than last time
Mike Theesfeld... Where in Jersey?
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.
WOD as Rx'd: 10:23
10's, Broken after 50: 5/5 3/4/3, and 3/3/2/2 @ end.
100 l-pullups =16:35
first 65 done in a l
last 35 done in a tuck
As perscribed 100 L-pullups 12:59 that is 3+ min. better than last time.
11:46 as Rx'd
Finished with 50 windshield wipers-
abs submitted their resignation
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
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 . . .
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.
Last time just Pups took 19 min.
Time - 19:32
Same definition as Steve HB. They were all "fugly."
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.
Lynne and Brian,
Thanks for all the hard work. This is a great website and a great group of people.
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.
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.
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.
90 ugly l-pullups
10 really ugly tuck pull ups
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
WOD in 13:37
first set of 20 the rest were 10's
thought I'd do better time wise - until next time
WOD in 13:46
Had to use a rockclimbers fingerboard-forearms are so full of blood I can barely type!!!
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.
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!
woops, almost forgot...time was ~25 minutes.
50 L-pullups in 8 minutes.
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.
Only had time for 70, over half of which were L pullups or knees to chest pullups.
1st 50 w/o assist (9:30), 2nd 50 w/ hops (8:05)
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
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?
did one-arm dumbell bench 5 each arm between sets for total of 130 reps
at altitude of 5280 and 103 degrees!
100 assisted pullups
150 ball situps
WOD as Rx'D
+ killed my abs with ball and wheel
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
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.
20:26 w/ wobbly sort of Ls. set of 10, then lots of 3-4-5s. 15 min elliptical warm up 14/14.
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."
Opted out and did Grace w/ 85#. 3:13. Also worked on snatch practice up to 105#.
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?
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.
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.
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.
Oh and starting from the floor while sitting on the jumpstretch bands is a great place to start working on assisted muscle ups. FYI.
L-pullups, sets of 5
1min. jumprope in between sets
Regular pullups, sets of 5 mixed with
1min. jumprope or evil wheel(10 reps) or hyperExs
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).
17 min. I'm back after my surgery. collar bone: metal. coool....
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.
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
25 jumping, 25 band, 25 tuck holds, 25 jumping
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"
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
Alright effort. Legs got a little bent and the sets became pretty frequent towards the end but all in all good fun.
27:29, only the first 23 were kind " L " and after 67 it was with the gravitron.
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
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.
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!
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.
100 L pull ups in 12:30
finished the rest of Deranged Angie in 23:40
Added 50 weighted pull ups after.
27:30..alternating overhand and underhand grip in sets of 5
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.
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.
By the way...thanks Lynne and Brian!
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)
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.
Impossible due to groin pull. 100 leg raises and 50 pull ups in 17 min. Did not even break a sweat. Pathetic.
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.
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.
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!
Both got a little sloppy on the form by the end, but did it immediatly following the lunges and burpees.
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
11 minutes even, but I was definitely sloppy on my L form at the end.
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.
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.
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.
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.
SETS OF 5 TO 50
SETS OF 10 TO 90
SET OF 7
SET OF 3
24:38. Set of 5 first set. Set of 3 second set; remainder were singles.
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.
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.
9.32 of regular kipping pull ups. Back problem so L shape not possible. Away for the weekend so posted Monday.
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.
14:15- best form I could manage
15:25 First time completing all 100 as Ls
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)