400 squats Sunday on a rest day...in retrospect, BAD IDEA!

Not resting on a rest day.....

In the video he says "Pop the elbow." Good idea, unless you've ever really popped out your elbow, which really hurts.

Hello,
You've mentioned before that practicing gymnastic type skills are important, but they are rarely listed in the WOD. I have a feeling that at least some people are practicing them regularly.

Do you have any suggestions other than handstands?

Daniel,
The Crossfit Journal Issue 30 was all about gymnastics and tumbling. You might want to check that out for some ideas of good movements to practice. You might also look into whether there are adult gymnastics classes near where you live. Good luck, Scott

What supplements do you guys recommend if any?

The message boards are a pretty good supplement... :)

fish oil...

12 sets
used gravitron machine to assist with pull ups
will go back to the gym tonight to do some ab work to replace the L form
any suggestions for what would be a good ab workout?
anyway, have a great day everyone- and if anyone is around savannah looking for a crossfit buddy let me know...I can't convince any of my friends to do this with me!

The guy in the video makes L-sit pull ups look so easy.
I feel a modified WOD coming on.

Actually guys, the point that I was trying to get across was that you squeeze the bar from the floor until right above the knees and then you explosively pop the bar up to the rack. I never mentioned popping the elbows.
Dino

7 rounds even as rx'd
= 70 L-pull-ups + 140 squats

All L-pull-up sets broken, typically 3+2+2+1+1+1.

8 rounds

Pullups are one of my weaknesses so I modified the L pullup.

I lowered my rings so I could put my feet on my 20 inch box while doing the pullups. The idea was to lift one leg off the box while doing the pullups. This worked well for the first 2 sets then the motion became more of a lat pull and then sorta like a kipping lat pull at the end. I had no problem with the squats.

11 rounds. Even though I'm bad at pullups I still really liked this workout. Thanks CF.

Oh, and looking good ladies. WOW!

14 rounds.

First time doing L-pullups. That's a different breed of cat.

John
----
As RXed...

... however, i think my L PUs were less 'L's and more spasmatic 'S'es. That said:

13 rounds + 7 "S pull-ups".

All PUs after 1st round broken. All squats unbroken.

Machiko
-------
Modified as follows:
10 leg raises
20 squats

8 rounds + 10 leg raises

Last 4 or 5 rounds squats split 10 + 10.

Hi all,
workout as follows
Lisa {Pull down 75#'x10, sit-upx10, and squatx20}x15.

Jon {Droopy L pull-upx10,10,10,10,9,8,8,7,7,7,6 (92 reps total); and snatch (shrug) 40 kilosx10x10. Duration 19:45. Average HR >160. WOW! Until tomorrow...

O.L.A.D Bench
7 sets of 5
265lbs

Immediately after
Max. effort hang cleans
3-3-3-1-1-1

185-200-200-205-205-205

Numbers on the cleans are down somewhat from what they should be, unclear why.
Normally I'd be happy to do todays WOD on top of everything else, but rushed for time.

Happy Thanksgiving Day/Columbus Day

Steveo

12 rounds, plus 2 pullups.

Had to bend at the knee in all but the first set. All sets of L-pullups were broken. Even the squats were broken after the first six rounds.

5 1/2 rounds...knees were bent on pulls...this was a humbling experience...

12 rounds + 5 L-pullups - Worked on having straight arms at extension every rep; very close when using a palms facing grip, not as successful with palms away. Broke most sets at 5/5 or 4/3/3 to keep focus on form. Legs straight and toes pointed each rep.

Missing the PMS workouts - it's far more fun with someone else to share the misery!

7 rounds completed
I subbed dead hang pull-ups followed by L-sits for the L-Pull-ups:

Dead Hang Pull-ups (on rings) - 10 reps
L-Sit on paralletes- 20 seconds
Air Squats - 20 reps

wod: 12 complete rounds as perscribed

thanks,
Josh

8 rounds + 5 l pull ups

cfwux2

lpullups 10
squats 20

9 rds in 20 minutes

Question:
Apparently my B-day weekend and all the traveling these past few months has cought up w/me. I have a pretty narley head cold right now. I remember seeing some postings about working out while being sick awhile ago. Does anybody have any helpfull hints or words of advice? I'm about to go back to work and don't have enough time to search the message boards. Thanks in advance.

D.J.

Steveo,
You Canadians are lucky. Thanksgiving a month and a half early!
That and you got hockey back, eh?

Ron, we were hurting for hockey up here more than you can imagine.

9 sets + 6 pull ups

all but first 2 sets were tuck pull ups

12 rounds + 10 pullups

10 rounds plus 4 L pullups.

First two rounds of L pullups unbroken, then it went downhill fast. Squats were all unbroken.

9 1/2 rounds

L-Pullups (unbroken till 6th set), but I Sub'd Squat Snatches with 65 lbs for 5 reps for SQ. I know the metabolic load was significantly less, but I wanted to work on these for reps light.

Followed with deep skin the cats for a few reps then 6 min. DU practice, got best of 14 in a row breathin like a freight train when done!

DJ: I checked some archived discussions on the forum, and the general consensus was if it's a just a head cold (or sick above the neck) , go for the WOD. Hope ya feel better!

My abs hurt already

50 minute spin followed by WOD

8 rds plus 3 pu's.

Flexibility is an issue!

Good workout!

8 rounds + 7 L-pullups
subbed 20 double-unders for the squats
all rounds of L-pullups broken.

10 rounds
Palms facing in grip, kicked off a little from ground to get in L position, pulled all the way up, slowly lowered in L position to straight arms at the bottom. Legs stayed pretty straight throughout movement.
Squats were butt to ankles.

Did yesterday's WOD today. Played rugby Saturday AND Sunday, so my legs and stomach are pretty well toast. I'll do this one Wednesday morning.

11 rounds + 10 pullups

8 rounds + 10 L-pullups and 10+ squats
Warmed up with joint mobility. Was feeling kinda out of it so I decided to get cute and mess around with some H2H kettlebell drills for about 10 minutes. L-pullups were strict and done on rings. With squats I decided to do them RKC style as if I were doing KB front squats, going rock bottom, using power breathing, and focusing on perfecting my form instead of speed. This one got me pretty good.

6 rounds and 4 l-ups
used rings and barbell ohs

11 rounds

Did not have access to internet so did Fran.

Really slow, I am really jet lagged and it was hot. The weight seemed lighter and the pull-ups seemed easier, but I had no endurance. Just under 12 minutes.

Hopefully I will feel better in the morning and I will try today's workout.

Modified using regular pull-ups.

the good: 9 full rounds at 19:44
the bad: 6 full rounds at 9:55
the ugly: pull-ups getting better than ever but still limiting for WoDs like this one against time.

will do 15 L-holds on parallettes later.

12 rounds plus 5 pullups

do L PU's hurt the s#*t out of anyone else's lower back or is it just me?
Modified as follows:
PU's and squats each with 25lb. weight. PU's were strict,no kipping. 7 complete sets.

7 rounds

Crossfit Boulder Creek:

Beth did L-pullups for warmup and then the group did regular pullups and jumping pullups instead of L pullup.

Allison 10 rounds
Nobby 11.5 rounds
Nathan 8 rounds
Kim 9 rounds
Beth 9 rounds

This was a family workout Nobby is Allison's son, Nathan is Kim's son.

followed by L-Sit practice

Talissa: 9 rounds as prescribed
Thayer: 5 rounds subbed L-Pulls w/ Pullups and hanging leg extensions
Sheila: 6 rounds subbed L-pulls w/ Pullups and hanging leg extensions

CFWU x1
9 rounds plus 3 pullups
3 km run after

5 squats short of 11 rounds (finished up at 20:04).

"L"-pulls done on the rings, although they were kinda "S"-liked towards the last 5 minutes or so. For some reason, the L-pulls seem to fry my lower back more than my abs (until the day afterward, at least).

8 rounds

CrossFit Cisco SJ

Brand 8 rounds + 4 L-pu
Jonathan 10 rounds

Grip work, handstands, and abmat fun followed.

JK

BW 188

Modified as my LPU (and PU) not where they need to be. Did 5 Pullups 20 Squats 10 Leg raises in cap'n crunch chair. Pretty brutal. 10 rounds. I figure I owe myself 50 pullups ;)

D.J. Here are a couple of the threads on working out sick

http://www.crossfit.com/discus/messages/27/13813.html
http://www.crossfit.com/discus/messages/21/13220.html

Team Ruthless Crossfit Va.

WOD with 20lb. vest

12 full rounds in 20:02, full ROM on all exercises
HR 160 @ conclusion, 5 minutes for the room to stop spinning :)

JeffT

Tom Needham and Jeremy,

Thanks for the info and looking up the links. I'm about to go and hit it right now. I appreciate the help!

D.J.

Substituted 90# front pulldowns for LPUs. 13 complete rounds.....day 2....woooooooooo!!!!!

First time doing LPUs...form was ugly and all sets were broken.
9 rounds + 6 LPUs

lance=10 rounds+6pull
alancook=13+5pull

12 rounds!

Now that was some bitchass workout! My stomach was so tense afterwards i thought it was asking to vomit the kg of pork i'd eaten before :)

Everyone in the gym was staring as i beasted through the 20mins, staring while they did their worthless bicep curls.

14 rounds. Strict on the pull ups. Used different grips for each round. Pull up sets broken after 4th round.

This one's gonna hurt tomorrow and Wednesday!

Oly lift WO then WOD.

9 rounds n change.

Did cfwu x2 minus the squats and pullups

did 8 rounds of 10:
pullups
squats
reverse ab curls

19:50

WOD: 12 rounds + 5 L Pullups. Ls were solid...did every other set of squats as overhead squats w/Oly bar.

WOD was #2. The early workout included 100 pullups w/a 25lb. vest, so not bad on the WOD. Followed the WOD with a 1 mile swim. Off for some calisthenics now.

Later.

As rx'd
7 rounds + 5 L-PUs

Me: 7rds at 16:32.

Julian: 8 rds at 19:36.

Good to have my motivation back MG.

7 rounds plus 7 pullups. Mostly al l-pullups but some with bent knees. All sets of pullups broken.

-Jeremy

Almost didn't do today's wod, but decided to go for it. 7 rounds...surprised myself with how well I did L-pullups. My first time doing them in a workout. Stronger than I thought I'd be. Thank you Crossfit and all of you dedicated people who offer nothing but encouragement.

3 rounds CF Warm up.

Matt: 11 rounds + 5 PU's.

Russ: 10 rounds + 5 PU's

Mike: 10 rounds + 10 PU's

Aaron: 7 rounds + 10 PU's

Derek: 6 rounds + ? PU's

All: Assisted PU's after 3rd round. After WOD 3 rounds of 25 sec leg raises (6", extend out & hold 5 secs, bring back in & hold 5 secs, etc.) One 60 second hold. 60 sec superman, 30 side raises, each side.

modified:
jumping pullups, plus 12 situps per round.

6 rounds plus 10pu, 10su, and 11 squats

6 Rounds
I had 1:42 left when a client of mine came in and wanted to discuss a project (my gym is in the warehouse at my office. I don't think I would have gotten 7 anyway.

The L-sits killed me

12 rounds, but modified with 6 pull-ups per round so I could keep moving, otherwise I would have performed far fewer rounds.

Ray

oops, on the leg extensions when I said extend out I meant spread out, full extension through the whole round. Those turned out to be a good "make-up" for the L's for the time being. Definitely felt it afterwards.

11 rounds

L Pull-Ups done on rings (broken after 3rd round)

10 full rounds plus 5 L pull-ups. Alternated grips randomly.

50 sit-ups.

13 rounds

bw 180lbs

wod 14 complete rounds + 3 L pull-ups.

last 6 rounds or so were broken....good ab workout.

Doubled up today, did yesterdays WOD in the am 12min 34sec, and did today's WOD in the pm 8 rounds even, had about 20 sec left, but no air in the lungs.

12 rounds with ~ 1 second left on the clock.

Squats were easy, took my time to come to full
extension with each rep. squatted to a 11" box.

All L pull-ups broken, getting better form and
ROM though.

8 + 5 L Pull-ups.

Wife: 13 + 4 Pull-ups.
Jumping pull-ups with L-hold on negative.

Only had enough of an L for 7 rounds, and those were 8 L pullups + 20 squats. Did one extra round of 8 regular + 20 squats. 15 minutes.

10 rounds
18:20

first time doing crossfit. Upper body has been what I need to work on, althought 10 L pullups is still out of my leauge. I did assisted pullups by placing a bar on a rack and rasing myself up off my knees, when i needed help, i used some leg muscle to asist. So that said, I got 11 rounds of that done. My upper body definitly feels like it went through something. And I finally figured out that, it's not neccecarily about waiting until my arms feel better to go again, but just aceeping the pain and doing the best i can in the midst of it.

I'm tittlated to see what's up for tomorrow.

Forgot to add Tracy's

She did 11 rounds + 10
She did hanging knee raises instead of L-PUs

5 round + 3 pu

Lots of singles and doubles.

10 rounds
L-PU's were sagin'
started regular PU's at round 5

11 rounds. Regular pullups. I don't have an L and have become dependent on kipping. All squat sets unbroken. Ended with hollow rocks. The end of the day workout is not my friend. I was too hungry to function optimally.

CFWU x3(Minus pull-ups)

WOD 11rds +6 pull-ups, had to jam jugs for tomorrow then did a 3miler.

Was contemplating takeing the day off due to cold. But after beeing hooked up by Jeremy and Tom N., I decided to charge it. Had to put up w/people getting in my way during pull-ups, but I still believe I should of got 12 rds. Form was good the first rd, then more like a backwards "N". That quickly turned into an "S". Pull-ups were broke after first, then mixed. Switched grips each rd. Definatley feel better after working out.

Definatley getting some attention at this gym. Had some guy in sun glasses(we were in doors) come up and try to talk to me during the workout. Then the owner came up and was asking some questions along w/some of the girls in the gym. They wanted to know what I was training for. Simply replied "Life". Chicks dug it, gym owner didn't.

Matt G,
Bro you are a madman! How can you squeeze in so many workouts in a day? Keep kicking ass. It motivates us all.

D.J.

8 Rounds + 4 Pull-ups. Had to break the pull-up sets into 2s. Those things are tough!

Does anyone know a good way to work on the "L" form? I had a tough time keeping my legs straight.

Group Moffett completed 12 rounds of the WOD. However, L-pullups are our weakness, so some of us used jump pullups to make it through the WOD. Some of us are also recooperating from a cold, so the WOD was a little difficult to make it through.

mod'ed the wod today:

as many in 20 of:
10 dips, 20 OHS w/ broomstick

Did 15 rounds + 10 dips + 5 OHS before the clock.

recovering from BAD strep throat, so this was a challenge.

DJ...best job in the world (including a great boss) which allows me to work from home. Single, no kids. It's a simple choice of how to fill up dead time...PS2 or work out. I don't care that much for PS2.

First workout: 5am-6:30am
Second workout (WOD + swim): 11am-noon
*jump on a plane*
Third workout: 6pm-6:45pm at the hotel

Missed yesterday's WOD, so did that today. Tried to tack on today's, too, but I couldn't finish 'cuz i'm not strong enough to do both in the time I had available (have to conduct a phone interview in 10 minutes... don't want to be out of breath with the candidate).

WU: 600 jumprope (5:21)
100 jumprope, single leg (2x50 each)
100 double-under
3 x crossfit WU (only 2 pullups, 5 pushups in each round, rather than 12 pullups, 12 dips as usual)

21-15-9 of HSPU, ring dips, pushups
Did HSPU by hooking my feet over my porch's railing; couldn't even do one ring dip after that, so I did 3-2-1 sets of 20 second straigh-arm hang; pushups completely broken (mostly 3's and 2's)
Total time: 20:33

8 jumping L-sit pullups
25 situps
20 squats

pooped. feel great.

9 rounds + 10 L-pullups

12 rounds plus 5 L pull-ups

Did yesterday's and today's back to back. Today was 9 rounds plus 9 pull ups. Unable to maintain good L form; kicked up for singles and did knees-up. Ick.

800 run/CFwu then -

11 rounds and no mas!

Either full or at least 3/4 ROM on all pulls. L-form felt good.

800 warm down.

12 complete rounds- alternating pullup and chinup grips. My L's got a little sloppy by the end.

Matt G - good to see you posting again.

cfwu x3

WOD: 10 rounds + 5 L-pullups...never do my legs feel longer and shoes heavier than on L-pullup days. also, i had the same experience as Kelly...grip facing in = not terrible...grip facing away = roughness.

then i went to Mt Rose for one more hike before the snow. 10 miles roundtrip starting @ ~8800ft ending at ~10800. word up.

13 rounds 19:50

wu=stairclimb 2 peaks 10 min
end with handstand practice, roll ups

Took yesterday as a second rest day.... too zapped from the past weeks WODS. Extra day helped, finally felt like myself today. Spent the weekend running on very low energy.

To attone for my sins, did 1 set from yesterday's JT, had nothing left for the last two sets. Triceps completely toasted, but succeeded in first 21 HSPUs feet on top of the fridge for an assist.

Balance of the 20 minute interval:
4 rounds plus 10 pullups. Knees tucked for as long as I could manage. Jumping PUs for the rest.

Took yesterday as a second rest day.... too zapped from the past weeks WODS. Extra day helped, finally felt like myself today. Spent the weekend running on very low energy.

To attone for my sins, did 1 set from yesterday's JT, had nothing left for the last two sets. Triceps completely toasted, but succeeded in first 21 HSPUs feet on top of the fridge for an assist.

Balance of the 20 minute interval:
4 rounds plus 10 pullups. Knees tucked for as long as I could manage. Jumping PUs for the rest.

11 + 7 L pulls
Did that one first thing in the AM

"JT"
18:40 w/ assisted Handstand push-ups with nose to the ground
Did "JT" in the evening since I subbed it yesterday for something else.

7 rounds

L pullups became "tuck" pullups after round 4, otherwise as RXed

warmed up with a 1000M row

8 rounds + 4 L-PUs
LPUs broken 4/3/3
split times-
# LPUs Squats
1 0:56 0:44
2 1:34 0:34
3 1:35 0:35
4 2:00 0:40
5 2:00 0:42
6 2:07 0:55
7 2:15 0:50
8 1:39 0:34

MattG... Sounds like you have a good thing going on over there. Unfortunatly for me, I don't have it that good. Although, Like you, I don't care for PS2 either. So I do what I can. To bad my friends weren't so like minded. They rather sit infront of a tv. Keep it up!

7 rounds even.

After rounds 2, I gave up on the L's, and just did straight pull ups, some tucking, some wiggling, some whatever.

BW=206
7 painful rounds plus 5 more painful L-pulls.(Biceps still very sore from Fridays WOD, done last Saturday AM)

15 rounds- 2 rounds of pullups were broken

10 rounds

9 rounds

Squats solid and unbroken.

L Pull Ups not so solid and very broken. 1st set was only one I could do without assistance.

12 rounds as rx'd
probably not text book form, but that was after 60 minutes of basketball.

crossfit tikrit:
mfbunch: 13 rounds + 6 L-pullups
joeyd: 12 rounds
finished with 3 suicide sprints on basketball court (still having trouble figuring out how a full wooden basketball court with electronic scoreboard winds up in a combat zone-this ain't your father's war!)
donstewart: 3 rounds

Team Baghdad

SPC Terry 14 rounds
SGT Teas 14 rounds
SSG Rose 10 rounds (pinched a nerve around 11 minute)

With rings. Good workout!

6 rounds

15 rounds

did this one about 5 hours after yesturday's wod, and with 2 hours of it in a Shootfighting class.

11 rounds on the dot.

L pull up form terrible after the first few rounds. Knees bent, arms wouldn't straighten. I hate L pull ups. I need to do more of them.

With a 20# weight vest.

Strict L's on the rings to full-extension each rep. Slight pause at the top. Legs locked, toes pointed, etc. A to A squats.

Dying at the end.

7 rounds.

-D.

8 rounds

lost L-shape about round 4 and went to regular pull-ups but still to dead hang.

13 rounds rx'd. Those L's were pretty tough. Overall good workout.

9 Rounds
L P/U were in 2 sets of 5 for each round

14 Rounds, Not quite L shape after the 3rd round, more like the chair position

WOD-15 rounds as RX'D. I think I could've done at least two more rounds but I had to wait for the pullup bar.

13 rounds pretty lame pull-ups after the third set. It was hard to stay in the L position.

7 rounds w/mod pu's on gravitron

11 rounds + 8 pullups

Just got back from Cancun... got 6.5 rounds (9 pull ups) Couldn't wait to work out, but the bady is adjusting...

7 rounds

12 rounds

8 rounds plus 10 pullups & 12 squats.

Performed WOD after an hour of kickboxing and calisthenics.

6 rounds + 4 L pull-ups

Lot's of 45 deg. angles on those L pull-ups. Was distracted and slow because had an important business meeting today. But the meeting went well, so I'll be ready to go for FGB tomorrow!

*MODIFIED*
Complete as many rounds in twenty minutes as you can of:
10 L pull-ups -->Tuck Chin-ups (all but first set broken)
20 Squats

Rounds: 6 + 6 Tuck Chin-ups

Did this a day late.

Instead of the WOD, I spent about and hour shoveling my heavily snowed in driveway. Arg!

11 rounds of 8 L's

11 rounds (+6 L pulls) - all L pulls broken

I really wanted 12 rounds.

Thanks!

A couple of days behind. 12 rounds with a few seconds to spare.

11 sets as Rxd. ill, got pwned.

cfwux3 less pull-ups and sit ups
8 rds and 5 pull-ups
finished with 3 rds of handstand holds and ring holds

9 rounds, but I wouldn't call them L-pull ups.
Started out that way, just couldn't resist the kip at the end. Most were tuck position pulls.

Squats were muy mature.
and macho.

L-Pulls (10) + Squats (20)

7 rounds + 6 L-pulls

(all but first set of pulls broken)

13 even

First three sets of pullups were L-hold and unbroken; the remaining were knees-to-chest and broken.

8 rounds plus 5 pull-ups

The squats were no problem but the pull-ups were definitely the weak spot on this workout. Abs are sore 2 days later.

6 rounds in 20'20"6

Did this one last night (tues) in my kitchen (where the pullup bar is). Actually managed to get dinner started whilst gasping for breath between pullups.

12 Rounds as R'xd.
My first metabolic conditioning workout since my 5.5 hour krav test on saturday. Didn't go "all out", but I'm happy with my numbers.

8 rounds

pullups on new homemade rings which I hung on the tree out front. Errr!

7 rounds. Squats felt easy, PUs broken sets 2x5 and 4-3-3

11 rounds

j.R 14
TMazz 16+ 3 pULL UPS

10 rds and 4 extra pull-ups. Started with mdified L pull ups and then broke doen into regular pull ups for the last 5 rds-all rds very broken

19 rounds

21 rounds finishing @ 20:08

L's turned into tucks after 2nd round. Mixed grip
every round. Pulls were quick and not dead hang. Maybe next time I should focus on L form!

11 rounds

Squats solid and unbroken.

Can't do a pullup yet (but I am trying desperately - many blisters on my hands to prove), so I did the following:

Hang, squeeze up as far as I can go (only a few inches) and lifted knees to chest. I felt VERY nauseated after 10 of these!

Jim 11 rds, 10 pu and 1 squat
Scott 11 rds, 1 pu

this one hurt

Crossfit Torii Beach

10 pull ups plus six squats. Pretty lame really.

Sorry, make that 9 sets, 10 pull ups and six squats.

modified: did 15 L-pullups before going to knees poorly tucked pullups

7 rounds plus 6 pullups

some pullups were not to full extension, but I'm working on that

Vanessa: 11 complete rounds & 10 pull-ups (not bad for being off for almost 11 days!)

Sarah: 8 complete rounds & 2 pull-ups

Dave: 9 complete rounds & 6 pull-ups

I forgot to include that Vanessa did as Rxd, Dave and Sarah did assisted pull-ups, followed by 10 hanging leg lifts, and the squats for each round.

4 rounds
subbed L-Pullup with Pullups and lifting leg while hanging in the last two rounds

11 rounds, but L-pullups eventually became tuck pullups. Last few rounds broken, with some gasping in between.

Minnesota Crew:
Jeff- 12 rounds + 10 pu (pu were tucked after first round, and with a little hop towards the end)
Matt- 14 rounds + 10 pu (same)