45 towel pullups (total per round) for the rope climb sub, yes?

Cool, I get to use my rope for the first time tomorrow!

Isn't this an early post? I haven't even done yesterdays yet. It's kinda cool seeing what kind of pain awaits.

MattG, I believe that is what the sub was last time we did it.

that pic of crossfit oakland is a great ad for power rings :)

My max dead was 310

not sure if I can climb a rope yet, will try it with legs on the army base they have here...hope no one is watching will probably go really early.

hey- anyone know where I can get those giant rubber bands to assist my pullups?

Congrats Mr. Minium.

-D.

Diana,
Yes, get in touch with a Physical Therapist either @ a hospital or a private practice & they will (usually) be glad to give you a few pieces of "Thera-Band". It comes in different colors which represent different strengths- Black gives the most resistance, then Blue, then Red the least- so have an idea what type of assistance you'd like. I'd reccommend getting a couple pieces, say blue & red. Use them together at first for max assist, then try the Blue alone, then finally the Red alone. The length of the band also changes the resistance of course, but if you try to use a length that is too short, you will over-stretch it & that will cause it to fail prematurely, or to quit returning to it's original length. Hope that helps!
PS- those of us with a military connection can usually get this stuff without much hassle (or payment) so if you can go that route or know someone who can get it on your behalf that may be easiest.
Good Luck!

Way to go team 6! Looks like a great crew and setup. Minium is in the house!

GSGA

what is a sub for rope climbs
and is the 45# for db thrusters total weight or the weight for each dumbell?

Thanx

Tyrone,

Towel pull ups are where you drape a towel over a pull up bar, or branch, door, whatever, and do pull ups with you hands grabbing the towel like you would a rope.

Usually 1 towel pull up per 1ft of travel on the rope climb is the conversion. Hence Matt G.'s post above stating 45 towel pull ups per round.

I usually break my pull ups into threes, (3 with right hand on top, and three with left hand on top, and so on).
-----------

Hey Mike, That is a mighty fine pull up bar you got all those peeps on.

sweet.

And Tyrone,

45#s per dumbell (90 lbs total). Reduce the weight if you can't do that much yet.

wait wait wait, the rx was 15 foot rope climb, so wouldn't it be 15 towel pull ups?

wait, looked it over again, holy crap...how the hell am I supposed to get through this one?

This may sound dumb, but does the rope pull up have to be as tech as a basic kipping pull up?

Cates,

Thanks! My connection just left, but 6 yards of band is only 13 bucks on one of the sites I just checked and I am willing to part with that for something I will probably use almost every day. My coworker's wife is in school for PT so I may ask her, but just getting it myself may be the best bet.

-greatful to know what I am looking for now!!

Thanks Again!
Di

Tyrone,

If you can't hang with the number, cut it down to size. Do less reps or do jumping towel pull ups (where you jump into the pull up motion). Kipping with a towel pull up can be hard, I'll let someone else make the call.

You are not the only one who thinks 5 rounds of 45 pull ups would be hard. Especially without kipping. I am going to try for it though.

Does 15 ft. rope climb meen to actually climb fifteen feet of rope, or to climb a rope that is fifteen feet. Because if the rope is fifteen feet and the person climbing the rope is 6 ft. and has a reach that is 2 ft. ovrer his or her head, then the person would only really be climbing 7 ft. of rope. Therefore if 1 ft. or rope climbed equals 1 towel pull up, 45 pull ups per round is a bit steep. It should be more like 21 towel pullups per round. I think 21 pullups is a bit more logical, considering one or cross fits workouts was 100 pulups, imagine doing 225 plus a but load or thrusters. I think it would defeat the idea behind this workout, which is to combined cardio with strength/power. I don't think much cardio would be going on since there would be a lot of down time between the broken pull up sets. I think this work out would be a lot harder and effective with 21 pullups per round or even 15 since it would be less likely to brake a set.

45 towel pull up sub. Holy mother of God ;-)

Nuke,

One time they made us climb the rope with no legs starting from a sitting position on the ground.

That said, I modified this workout.

95 pound barbell thrusters (no 45 pound dumbbells available)
9 L pull-ups per round. No rope or towel available. I know this is not a remotely adequate substitution, but is all I could muster today.

28:42

Diana,

If you're going rope climbing on an army post (which one?), I'd highly recommend a class on rope climbing. By that I mean find a group of relatively young and fit looking soldiers and ask them for a quick class on different foot lock-ins. Because of our fragile male egos, we all silently hope for the chance to show a lady how to do something physical. It'll make their day and you'll get some options on the most effecient way to lock in your feet.

wod with 21 towel pull-ups as sub for rope climb: 19:06

thanks,

Josh

My legs are going to hate ne, They're atill smoked from doing Kelly.

Baz

Boo-hoo.

Quick question that'll sound dumb... what is a "Jump pullup"?

30# DB Thrusters
Sub'd push-ups x 15 for rope

15:38

5 rounds for time:
45lb. DB Thruster x 15
45 Towel Pullups
28:52.57

I assure you my HR wasn't falling appreciably during breaks in the pullups. Keep your breaks short and it won't (~10 seconds).

PS-

God, do I need a rope.

Talissa: 15:30 subbed rope w/ 21 towel PU's; 22lb DB's
Sheila: 23:30 subbed rope w/towel PU's and assistance machine; used between 12-15lb DB's

18:45 as rx'd, used new 13' rope

45# d thrusters 15 reps (x3)
subbed tite cable pulldowns for rope climb 21 reps (x3)

10:38

john
----
Subbed 15 x towel PUs for every rope ascent.

Total time: 23:39

R1: 1:03, 4:16; total: 5:19
R2: 1:04, 5:59; total: 7:03
R3: 1:10, 2:36; total: 3:46
R4: 1:33, 2:17; total: 3:50
R5: 1:42, 2:00; total: 3:42

All sets broken, except for sit-ups (see below for explanation).

Lost grip strength during R2 of towel PUs, so had to switch to straight bar PUs (last 15 reps of R2).

Got 20 bar PUs in R3 before doorway PU bar started to slip. Went right into R4 thrusters at that point.

R4 and R5 did 45 straight situps each round instead of PUs. Not much of a sub, but i was in a panic and couldn't come up with anything better at the time.

So, my time is not really indicative of what my score would have been if the bar was cooperating. Judging by the first 2 rounds, total time would have likely been about 10 - 12 minutes longer, probably close to 36 mins or so.

On the upside, found a new weakness to work on (grip strength). i can see a lot of farmers walks and rope PU GTG in the near future.

Machiko
-------
Subbed 30 situps for rope climbs (i was hogging the PU bar before it broke), and 20# BB thrusters for 45# DB thrusters.

Total time: approx 30 mins.

All sets broken.

Machiko is currently engaged in a battle of wills with Pukie. So far she seems to be winning.

cfwux2

5rds
35# db thrusters 15 reps
3 ropeclimbs

thrusters 1)46.49
2)2.09.20
3)1.18.78
4)1.38.40
5)1.00.85
rope climbs 15 ft.only 2 rds of this
1)1.59.61
2)2.42.41
3)2.49.10
1)2.11.26
2)2.36.49
3)2.42.40
rest were rope pullups 21 per climb
7-7-7 4.55.58
7-7-7 4.13.54
7-7-7(jumping)3.04.45
for a grand total of=34.08.97
going bowhunting later I dont know if I will be able to draw my bow back. Looks like I might fall asleep in treestand..

DAMN, 225 TOWEL PULL-UPS!!! OUCH!!

22:58 - 15' rope climbs in barn starting from seated position, no feet on the ascent; 35# dumbbells for thrusters.

I had long enough panting breaks to be able to record the rounds:

3:33
7:07
10:50
17:17
22:58

The first two rounds felt great - no thruster breaks, only short breaks between each of the rope climbs. Too bad the WOD wasn't done after the second round - I was hanging in there pretty good. I had to take long rest breaks between the rope climbs the final three rounds so I wouldn't fall off as my grip was wimping out. Good thing there wasn't a sixth round.

If this thing took Matt G. half an hour all I really need to know is if you can get buckets at the 99 cent store.

5 rounds of 40 lb db thrusters and 15 pullups in 18:51

21:37. I tried to limit using my legs on the rope climbs as much as I could, but...

18:08

Subbed 40lb (total) thrusters and 21 jumping towel pullups.

38:05...only had a 50 lb bag of sand for thrusters, and did whatever kind of pull up i could manage... something about the thruster/pull up combo that is absolutely brutal...

Today was Tabata day for CF Auburn

Mike, Russ, Matt
Tabata Intervals, 4 Min, Mike 1 extra
Wall ball toss over fence, 26lb for 10 mins.
Underhand toss 5 mins each direction (in triangle).

WAR DAMN EAGLE!!!

20:50

Made the first two rope ascents with hands only. The remainder was a combination. Other than that, as rx'd.

BEGINNER

My first WOD which I will meekly post here to inspire (that's a joke) or support others like me who may be lurking but not posting. I'm a 46-year-old, 163 lb. male, 5'7". Could only do two rounds, using towel PUs as sub for rope:

1 x 16:19
2 x 41:05

TOTAL: 57:26

Was determined to get in 2 rounds no matter how long it took.

Thrusters were relatively easy. Towel PUs had breaks after 3, then 2, and sometimes 1. It would have taken me a day to do 5 rounds!

How long will I suck like this?

Just lost about 20 lbs. doing nothing but lots of Concept2 rowing from May until now. Now down to "fighting weight" and want to rebuild strength. Lost a ton of strength losing the weight.

Any particular advice for me from someone who's been in my state?

39:04.1.

40lb. DB thrusters.
45x towel pull-ups.

I made a rope as per someones instructions on the forum, but it's just too narrow to have a grip coming down after a round or two... Thrusters are not my friend after 25lb. DL PR.

As rx'ed (with towel pull up subs)

Time: Unknown

I was in survival mode today. I didn't even bother with the stopwatch. I'd guesstimate a half hour...ish. 225 towel pull ups is insane! Strangely, though, the thrusters seem to be what killed me. Two hours later and I feel my lower back muscles aching more than my arms and lats.

I totally screwed this one up. I did thrusters at 45# and 15 towel pullups per round. I think I did 18:36 but I would say there is a 25% chance that I skipped a round (I completely lost count in the middle of it). Have a killer headache today.

Tariq

First FGB

cfwu x 3

Wall ball with 6 KG ball...I though it said 9 Kg...D'oh!
SDHP with 75#
Box Jump on Bench
Push Press with 75#
Row on level 6

WB - 30/25/20
SDHP - 16/12/14
Box jump - 23/20/23
PP - 13/10/11
Row - 14/16/15

total is 271

OK, It sucks to realize how much this killed me, and then I see that most of you did 45 towel pullups per set, when I mistakenly did 15. And it equally sucks to report that after I could only get 13 thrusters on the first set with 40lbs on the DBs I knocked it down to twenty lbs. And this still kept my heart rate up at insane levels and took me 20:17. Very humbling. I'll go hide in shame now. I hope to look back at this post in a few months and laugh.

18:23

35 pound dumbbell thrusters and 15 pull-ups.

53 yrs. old 6'0" 202 lbs. Are you kidding. After 2 sets, I could barely grip a pullup bar, much less the rope or towel. Subbed 3x pullups starting almost done with round 2. Stopped climbing when I felt like my hands were on fire. All thrusters unbroken in less than a minute each set.
4 min. 50
5 min. 10
5 min. 30
5 min. 58
8 min. 15
29 min. 43 sec total

cf wu x 2

5 rounds:
35lb Thrusters x 15
21 pullups per rnd

25:15 !

tough to breathe throughout.
finished with some ring dips

WOW.
For rope climbs I put a rope handle on a high pull down cable with my body weight, knelt down in front of it and reached up as high as I could, grabbed the rope and pulled as far down as I could, using my arms and whole body, tryying to get the weight as far as I could and about lift myself off the floor. 20 reps per round.
It worked well.
15x25lbs, 13x30lbs & 10x35lbs.
Thrusters kill me.

15 rounds of 5 db thrusters w/ 40 lb dumbells and 7 towel pullups. I wanted to speed up the sets.

16:53.

5 rounds:
35lb DB thrusters, 15 reps
5 towel pullups
5 L-pullups
20 regular (kipping) pullups
29:53

Team Ruthless Crossfit Va

I messed this one up.I didn't plan on having to sub the rope climb,but because of a stinking Pilates class I couldn't access the ropes,and I couldn't wait till it was over.For some reason I thought the conversion was 7 towel pull ups to 1 rope climb.

5 rounds-45 lb.DB Thrusters,21 towel pull ups

Time was 18:03

JeffT

1st WOD and 1st post. after reading other posts and messages I "went through the motions"
3 rds of 35# thrusters and 3 rds of Rope pulldowns. Lost my watch though, but it would have been quick anyways with the mods. Feel good and will ease into full blown WODS.

39:02 not as rx

rd 1 15 thr 40# 30 r pu
rd 2 15 thr 40# 30 r pu
rd 3 15 thr 40# 24 r pu 6 jumping r pu
rd 4 15 thr 40# 24 r pu 6 j r pu
rd 5 15 thr 40# 30 j r pu

hands are too weak only got 315 in dl yesterday.

Went alittle long today tired from this week had to use my legs on the climb, and droped to 35lb weights on the last two set of thrusters.

Had my Mud Run today; 10 minute improvement over last year 1:11:13

Murph Lite (Brand X Pack workout):

Run a Mile
50 pull ups (sets of 5 with some 4's and a single at the end!)
100 push ups (50 on knees)
150 squats sets of 15 & 20, last two sets were 10's)
Run a Mile (walked some)

1:10

That's %$#%&@! HARD, man.

WOW, some of you are actually doing 45 towel pullups for 5 rounds?!?!

225 towel pullups?????

Damn, I thought I was pretty strong but there is NO WAY I'll get even close to that!

Am I reading these posts right? lol

I AM A WARRIOR!!!
OK Daily affirmation complete.

BW 183

Couldn't hang with 45lb dumbells so dropped to 30lb
Did 15 towel pullups (I admit my pussyosity but I still love myself)

Started with warmup of 3 rounds 45lb OHS, situps, pushups, sampson all times 10

Modified WOD
5 rounds. 31 minutes

After picking myself off the mat after a nice rest I did 5 handstands against the wall for 10s and 2 sets of 25 on the glute ham or reverse hyper or whatever that thing is.

Pretty disappointed in my effort today. I think I need a badass workout partner or an upcoming fight with Rich Franklin or something to get my lazy ass moving.

++
++

36:40

sub 35# DB Thrusters
Round 1=9:56, used 8 foot ropex6..ouch
R2=6:58, used rope PU alternate hand high,sets of 5, 45 total
R3=7:29, 45 rope pu, somewhat "jumping"
R4=6:27, change to chin ups 12/12/8/8/5
R5=5:48

wu=run 1 mile 8:23
end with handstand practice

Call me a wimp, wuss, baby, etc I don't care, but I know what the DOMS feels like after doing 100 pull ups. There is no way I will be able to do anything until weds if I do 225!!!! I modified todays workout because I wasn't able to get to the gym.

5 Rounds
15 climbers board pull ups
15 push ups
15 thrusters holding a 25lb & 35lb on top of
each other

16:38

To everyone that completes 225 pull ups, I bow before you.

subbed pull ups for rope climb...decided that all pull up sets had to be complete to count...which quickly lead to assisted pull ups.

29:31

First rd 45# broken, switched to 40#, 2nd and 3rd rounds broken, 4th and 5th unbroken.
5 sets of 45 rope pullups
R1 5:09
R2 6:42
R3 6:57
R4 6:26
R5 5:33
Total 30:48

did 20 pound barbell thrusters, and rigged a rope pull down thing so it was pulled out like one long section of rope, and pulled inbetween 40-60 pounds for 3 sets of fifteen in each round. Definitly broke in sets, probably could of done heavier with the thrusters

34:45

This is just where I'm at,

This is just where it is now,

I think I got what I needed from it, namely a big focus on my forearm and grip strenght, wasnt as cardio taxing as I would have liked it, but it is what it is, I may be a lil bummed about it, but I'm at the other end of this and I know better about where I stand.

Murph @ Brand-X Martial Arts

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

57:00 minutes

I have no regrets eating cake right now.

"Murph"
Straight through w/ 25# weight vest. 55:00
Best time at Brand X posted by Jonathon. Broke the rounds up in 5-10-15 and completede in 35:00

Yea..... Umm.... 27:40 for all thrusters and 80 towel p-ups. Figured I'd keep a high heart rate for a decent period of time this way. Then got down to grinding out the rest of the p-ups. Finished the 225@ 57 minutes.

Didn't take me long to learn to cheat! Hands were slipping off towels and could only get 1 rep so started sprinkling water on hands before each set and got back up to 5-6 reps immediately. Agua rosin! Not slippery when wet...

Turned the Garmin 301 on after last p-up and heart rate was 158 so still not bad cardio.

Keep pushing it Tyrone. When I started in May I could do all of one pullup. I've been hampered by a shoulder injury (unrelated to xfit) and a popped hammy and I've made pretty amazing (in my ancient mind) progress. I love the apparent randomness and just blank-ing doing it as best I can.

Hi all,
Wiorkout as follows
Lisa {Thruster 30# db's and Rope climb 10'x3}x5. Duration 24:00.

I preface this workout by saying that I did an overnight in the forest (9 miles of hiking w/ backpack (in the Adirondacks; pluvious conditions; half done in my bare feet).
Jon PCJ 50x3x3, 70x2, 80x2, 90x1x5; DL 110x3, 140x2, 160x1, 180x1, 200x1; supersetted w/ PP 45x3, 55x2, 65x2, 75x1, 80x1. All weight in kilos. Bdw. 80 kilos.
Rest, for certain...

Addition,
225 rope pull-ups. Duration 21:30.

23:48 for 5 rounds of 15 burpees and 2 rope ascents, jumping and using feet toward the end.

Haven't measured the rope. Probably 15-18 ft.

Pfft. The 225 towel pull-ups may have taken most of the time, and destroyed my grip completely for the next week, but I was more worried about the 75 DB thrusters to be honest. Although, now that I think about it, 225 towel pull-ups were quite a feat.

33:52

Subbed 15 pull-ups per ascent (45 per round). 1st 2 rounds were dead-hang, then I had a reality check and started kipping so I could actually finish this week.

Chris, thanks so much for the nudge of support, that's why these message boards work so well. Keep me posted on your trials and tribulations too..

Team Ruthless CrossFit Virginia
We were able to out wait the Pilates Class and use the ropes
Dino/17:56
Ashley/18:27

18:02

my final WOD until the 23rd so I can rest up for my big cage fight on the 22nd!

Chris C- I think will wait until my bf gets back and he can give me that foot lock-in class, and until then just try my best

Kelly Moore- you inspire me!

I was smoked on this one....
15 lb dumbell thrusters and 225 *total* gravitron machine assisted towel pull ups...took about 30 mins

I cant lift my arms and my back is still sore from yesterday

CrossFit Virginia

JeffT: I didn't know you felt that way about pilates! :-)

Ok, since I am out of town for a military board I did what my coach rx'd. I'm spoiled! It was hard to count reps and work out all alone! I'm used to one of the guys counting while I work. Don't think I can climb a rope yet, but I'm sure it won't be long before I have to try it.

Dino: I'm looking forward to Pull up and HSPU training...

30-20-10 reps

Push ups
sit ups
burpees (I hate them, but the more I do 'em they get easier)
Squats
jumping jacks
lunges
thrusters

Total time was 23:30

---------------------
I scared away 2 people that were working out (or so they thought) in the little exercise room at the hotel i'm staying. Nice morale booster!

I thought this place was about motivating and surporting one another.

"Boo-hoo.
Posted by Matt G. at October 15, 2005 03:21 AM "

that doesn't sound like motivation.

Matt G, If you have nothing constructive to say, then don't say anything.

Baz

I'm sorry, you're right. "Boo-hoo" wasn't appropriate.

I should have asked if you wanted cheese with your whine.

I was able to catch a quick kettlebell class at the Monkey Bar Gym in Madison WI today before working an overtime shift. Reviewed swings, cleans and front squats before doing a 10 minute two person workout. Do a swing, clean, butt to ground front squat combo twice with one hand and repeat with the other. Your partner then picks up the bell and does the same. Back and forth for as many rounds as possible in ten minutes.

I lost count of the rounds but was very motivated to push the pace. It was a beautiful 70 degree day outside (one of the last before winter) shared with fun group of fitness minded people. Thanks to everyone at the MBG for inviting me to participate.

A quick note: my hands are paying for the rope climbs and my hip flexors from the double kb swings .... ouch.

"Monkey Bar Gym in Madison WI"

Small world. I used to train with Jon and the group at MBG in Madison.

30:52 using legs on rope (which I think was closer to 20', but its probably just my ego trying to salvage something), otherwise as rx'ed. The 45# DBs were a challenge; broke the sets mostly into 5's and form was sloppy. Average HR 162, peak 174.

What are jump pull-ups?? Great wod today!

Variety night.

4 Rounds of
double kb snatch: 26sx10, 10, 10, 15
front squat: 45, 55, 65, 75
renegade row ladders (5/5, 4/4, 3/3, 2/2, 1/1): 35s, 35s, 40s, 50s

getup-situps: 26x5/5/5
kbmp: 26x5/5, 5/5, 35x5/5
kbswings: 35x50

John V: jump pull-ups are pullups that start by jumping to the bar/rings/towel, thus giving you momentum, shortening the ROM and making it easier.

slightly modified WOD:

WU: 600 jumprope, 200 single-leg jumprope (2x50 each), 50 double-unders, 3x CF WU (minus dips and pullups)

5 rounds of
* 21 towel pullups (mostly broken into 3s; mostly assisted)
* 35 lb thruster, 15 reps (i'm not strong enough for 45's, and besides, I don't have any) -- mostly broken into 5s, though some of the final fives became 3&2 or 4&1

Total time for 5 rounds: 34:32
R1: 4:20
R2: 6:23
R3: 6:53
R4: 8:23
R5: 8:26

One word: OOF!

5 rounds
- 45# DB thruster
- 15 pullups

29:52

thrusters as Rxed.

45 towel pull ups per round sub.

29:40

Last couple rounds where with a foot touch after each rep. Not as much a jump as a drop to avoid the negative portion. All reps done top hand to clavicle.

Matt G. could have always said "Suck it up Buttercup!"

Positive words are good for almost everyone. Sometimes we need a little 'tough love' as well.

sub 45 towel pullups for rope climb
45# dumbell thrusters
43:37

2 x Crossfit WU
5rds
15 x 45# dumbbell thruster
45 pull-ups (combination of towel pull-ups and bar)

Started with all towel pull-ups and it slowly migrate more to regular pull-ups.

33:32

Then went straight into yesterdays WOD which I will post there.

RLTW

Total time 23 minutes

5 sets of the following
45lb thrusters x 15 (broken sets on 2-5)
21 towel pullups (sets 3-5 alot of jumping pu's)

23:41

subd 55#barbell thrusters
did 15 pullups with my hands as close as possible together on the bar

Scale back day
18:00 for 3 rounds w/25lbs thrusters & 45 towel pull-ups /round.

2nd day doing WOD.

5 rounds
45lb thrusters x 15 (broken sets on 2,3,4)
21 assisted towel pullups (kip/jump into).
23:45

Couldn't catch my breath or get heart rate down. Felt close to puking. Crossfit sucks. I hate it. What are we doing next? Oh, and does it get any easier ever so I can have the hope of hating it less in the future?

w/u: 2 rounds x approximately 20 reps with 5lb DB thrusters

Joey D
1 x set of 25lb DB Thrusters & 15 Towel pull-ups
2 x set of 30lb DB Thrusters
2 x set of 35lb DB Thrusters

(used Hammer Strength machine for an alternate Tricep workout in lieu of rope climbs between each set of DB thrusters)

MFBunch
1 x set 30lb DB Thrusters
4 x set of 35lb DB Thrusters
(sub'd towel pull-ups each set for rope climbs)

MFBunch holds finishing time!

38:44

subbed 40lb.dumbells for thrusters.
Only did 20 towel pull ups per round. Most were pretty solid with no jumping though.

thrusters and pullups were broken.

38:58

subbed 15lb.dumbells for thrusters.
Only did 30 assisted pull ups per round. #17 on Cybex using inside grip.

thrusters and pullups were broken.

Crossfit Tikrit:
mfbunch: 10:43, wimped out on pull-ups, subbed 15 towel pull-ups per set, broken into 5's last two sets
joeyd: same finishing time +/- 30 seconds
went anaerobic pretty quickly-any workout with thrusters usually is. . .

WOD-22:00
All of the thrusters were with 45# DB's.
No rope so had to use a towel for pullups. For all sets did one rep for each foot that was to be climbed. A total of 45 reps per round for five rounds. Did all five rounds with my feet elevated approximately 6" of the ground on a fence which put me at a 45 degree angle. Still worked me over. The first round I managed to get all 45 done, after that each set was broken into a set of 30 then a set of 15. Hopefully tommorrow is a rest day, I gotta fly.

CFWU x3(Subed 50/4 count flutter kicks for pull-ups)
WOD :32::16

No rope at the gym, so I brought a towel w/me. Brought a large towel... not smart. Forearms got smoked from trying to hold on to that thing. It was harder then when I did these last time w/a medium size towel. 3 sets of 15 per rd. Had to break up the climbs. 15, 10-5, 8-7, 10-5, 7-8, 5-5-5, 5-5-5, etc...

45lb DBL Thrusters, form got a little sloppy halfway through, but it got better by the end. The towel climbs killed my shoulder instead of the Thrusters... surprisingly.

Missed the day before, so did the Deadlifts after this one. Once I got some strength back in my grip that is.

Oh yeah, the towel pull-ups were good, till rd 3. Then I had to start doing a a little jump up w/them

Planned today to row 5k. So I did. Although :19::43 is rather pedestrian for a lot of you, it exceeded my goal by ::17. I will do this again in about 4 to 6 weeks, and see how I improve.

26 minutes (forgot my stopwatch)

25 lb thrusters
Used gym rope over pullup bar as substitute for rope climb - 132 reps

44:19
Subbed 95 Barbell Thrusters (round 2 on Broke)
Subbed 30 rope Pullups for Climb. (Hands couldn't take 45)

Made the 5' rope as per instructions on the message board. Fits with my portable home deck pullup/dip station.

I will be making/buying a long rope and finding a suitable tree soon.

Sorry for the questions on the hanging pull-ups. Still need some clarification... do you go from a jump into the execution of the movement followed by a dismount and repeat or do you go into a dead hang??

Also, for a lot of people, jumping up to the bar only brings them to a dead hang, thus a regular pull-up... Wat would yo suggest? Also, is the a video on the movement somewhere?

i am truly amazed at how people can do 225 towel pullups in such a short time. I can usually kick most peoples ass in my gym on pullups especially at 44 yrs old.
anyway - had to sub 35# then 30# for the thrusters - 45 towel chins per round broken into 5's
i was determined not to do any jump ups/negatives but had to on the last round.
total time - 58:43!!!!

32:38

45lb dumbbell thrusters unbroken 15 reps x5

45 towel pull-ups per round x5

tore-up two towels in first four rounds!!

This was an a** kicker;) Thanks Coach

Did the workout after playing a coed soccer game in some hot Texas heat.

Felt like crap and actually gave up during 2nd round. Hubby continued his rounds, and I hate it when he beats me, so I picked my ass back off the ground and finished up.

VERY slow and methodical. Didn't worry at all about time. Just glad I finished.

Subbed 2 25lb db for thrusters
Towel jumping pullups

Round 1: 15 thrusters, 21 towel pus
Round 2-3: 5 thrusters, 7 pus (x3)
Round 4: 8 thrusters, 11 pus, 7 thrusters, 10 pus
Round 5: 5 thrusters, 7 pus (x3)

Total Time: 21:59

24:40

Subbed 25# DB thrusters, 45 towel pull-ups.

No rope, so I wussed and did regular pull ups. :)

30LB Dumbell Thrusters (butt to ankles mostly) x 15

Pull ups x 15

5 Rounds: about 22 minutes.

Notable accomplishment: My kipping is getting better on pull ups (I knocked out 13 pullups on my first set, which is a PR for kipped pullups).

I also have really scary blisters and callouses on my hands now. :)

Oh, and I almost forgot:

Finished with a "leisurely"

1600M Run (~9:30)
and 1500M Row (~7:00)

:)

Round 1
DB thrusters w/ 15lb DBs
10 towell pullups

Rounds 2-5
DB thrusters w/ 10lb DBs
10 towell pullups

17 minutes.

executed on 051017

5x
45# DB thrusters, 15 reps
30 mountain climbers (mostly kipless)

time: 23:51...3:1 pullup conversion for the first round but dropped down to 2:1 for remaining rounds. sweet.

Double WOD day. Playing catch up. Did 051017 this morning and 051015 around lunch time. I figure it to be 300 pull-ups today. All jumping though.

Got the rope from a tricep pushdown machine and threw one end over a bar to get rope pull-ups.

Sub 45 alternating rope pull-ups per round. All of 'em jumping negatives otherwise I'd be there all week.

38:09

Did 4 rnds until about 32:00 when I had to go help my wife out. Went back about 10 minutes or so later and started the clock again to get that last round.

23:48

45 # DB Thrusters + 45 pullups per round
5 rounds

thrusters went better at the end than the beginning. pulls went from 15 at a time to 10 to 7 to 5 to 3...

Recording this very late. Didn't do this WOD . . . trying come back from 8 weeks of total crap in my life.

Got to the gym and discovered I had no clothes to work out in in the car (just a swimsuit), so I did KB snatches for 30 minutes in the parking lot, then used the pool to wash off.

It's not much, but it's a start.

26:49

5 rounds
45lb thruster x 15 reps
20 rope pull-ups, knees bent

had to su rope pull-ups 45 per round. all thrusters unbroken
time 47:42

Some days you're the windshield, some days you're the bug - today was bug day...
modified - three rounds in 33:59. thrusters were 15-8/7-8/7; towel pullups were sets of 3s, 2s and 1s.

27 min, 4 rounds:
- 15 db thrusters + 30 towel pullups
- 15 db thrusters + 20 towel pullups + 10 bar pullups
- 15 db thrusters + 5 towel pullups + 26 bar pullups
- 15 db thrusters + 25 bar pullups

Thrusters with 10kg dumbells (BW 57kg)

Did 25 towel pull-ups per round, 15 thrusters with 90lb bar. 5 rounds, 28:30. Thrusters unbroken. Pull-ups shattered - started with 7's, descended to 5's, 3's, 2's and a few 1's. Grip completely gone by the end - another 20 towel pull-ups per round would have doubled the time (at least).

16:00 as Rxd with following subs:
45#, 40#, 35#, 30#, 25# DBs
15 PUs subbed for rope climbs.

Late post - Only 3 rounds in 9:20, Pretty wimped for some reason , used towel pull-ups x 15 for each round and subbed 35# DB's for 45's. Just wanted to get in there.

in my demented attempt to hit every workout this month i did this (or a bastardized verison of it) w/xfit nyc last night:

21/18/15 x 35lb db thrusters towel pull ups.
I subbed jumping pull ups b/c my golf elbow is killing me.
time 13:02
then added anoter set of 21 at the end to hit the rx'd 75. total 21min

a rather pitiful showing.

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