November 6, 2005
Three rounds for time of:
15 ft. L-rope climb, 3 ascents
Post time to comments.
Girl L-rope climb
Hang Clean [video]
Posted by lauren at November 6, 2005 7:45 PM
That is so hard. Great work girls!
Damn girls, get some. Great job!
hard core = Annie and Nicole
I have a home gym with minimal equipment, what are some subs for the movements listed for Sunday?
Whats a good rope substitute? I read 15 feet. climb is 15 towel pullups?
Is this feasable? I will use a gi, but if anyone can help please let me know!!!
It looks like more of my favorite more pull ups.
I'm not looking forward to tomorrow. Well my pull ups need work.
no rope either----towel pull ups?
Once again...look to "Lynne Pitts' Official Crossfit FAQ" it's in the lower right hand corner of the main page, under "Friends of CrossFit."
3.1. What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
Oh, this is gonna hurt! Thanks, guys! You've found my weak spot!
I sub towel pullups. I twist the towel and then throw it over a pullup bar and then twist the two ends together - this pretty closely resembles a thick rope used for the rope climb.
This lots of pulluping - ouchie
I'll be busy for a while tomorrow in the gym
Looking forward to tomorrow!
Well, the whole crew was at the gym today, so we did Angie. And it was awesome.We bumped into two guys who do CF too. One from the east coast who just PCS'ed to Japan and the other is a fighter here in Japan. It was pretty cool. Anyhow... good workout today.
19:22 - L-pullups varying the grip as needed, taking breaks as needed. Trying to completely straighten elbows and each rep clavicles over the bar. L-rope climbs done on rope tied over the MU bars I attached to the top of my power rack. Each climb was started seated from the floor; each trip up the rope was 6.5 feet. Seven trips up the rope per round for 136.5 feet total.
These 1:30am apartment WODs are really unique....
Bloooooooodyyy hell this is gonna nail. That's close to 200 L-Chins! My stomach ached for a week after the last WOD involving the Ls! :S
"She makes me feel kinda funny, kinda like when I used to climb the rope in gym class."
"Party on Garth"
Knees mostlty bent on L-pullups. Didn't realize they were L-rope climbs as well, it's early. I did normal rope climbs.
Note to self-wear pants when doing rope climbs.
I should add I was wearing shorts, not climbing rope nekkid.
When you do these...it says 3 sets....is there a break in between...or just go back and forth?
Tried a workout I'd seen posted on the message board a while back (think Ryan posted it).
12 x Push Press 135#
20 x Box Jump 24" Box
5 rounds for time.
Subbed 95# on the push press. Full hip extension on top of box, only time spent on ground was at the bounce.
Subbed 45 towel pullups for each set of rope climbs.
Was forced to cut the WOD short by 30 rope pulls, due to kids going nuts. Still ow.
17:14 as modded and reduced.
Hey Steve...my hero!
That was painful!!
1st round= 5:27
2nd round= 5:51
3rd round= 6:13
Overall was around 18 minutes with switching grips and writing down times. Subbed pull-up bar for rings again...oww..
Subbed 45 Gi pull-ups rotating from sleeves and lapel.
Feel good though. Better than I thought!!
2nd one i could not complete, 1st was Murph, got 6 feet up 1st climb (no feet from sitting) and no more after that, did 21 lups and 6 ft x 3, full work out would have taken 3 hours 27 min on estimation
Misread and only did one round of 15 towel pullups instead of 3, finished in 14:40.
Not happy w/ myself for that, but I found this time was much improved over last time we did L-pullups.
Added 1 mile on treadmill in 6:25.
Used my t-shirt for the 'towel' chins and consequently its now about 3 sizes larger.
Still, as rx'd in 30mins. Good form too, i didn't count reps where my legs dropped below perp, or i didn't go to damn near full extension.
sub 15 towel pull-ups for climb; this quickly devolved into regular towel pull-ups instead of L-sit towel pull-ups. Lots of jumping negatives.
est. about 32:00
It's a cheat, but I stopped the clock a lot in the first and second rounds when I kept getting interrupted. But what the hell, I only slept three hours last night after spending all day yesterday installing a floor.
Form's bad, but I believe that I'm at least getting through these pull-up WODs faster.
Nicole & Annie,
You make me proud! Hope all is going well at the seminar. See you at HQ's in the coming week.
sub'd 3 rounds: 21 L-Pullups, 20 Pullups.
finished with 3 sets of rings dips and static holds on the rings.
Rest day for Mr. Joyce. Thankfully.
Did 100 l-pullups, in sets of 10 to start, then 5's.
did the pu's in sets of 3 til 21. did 3x16 rope pulldowns w/70#. 22:28
after that hang cleans for practice/fun 15 w/broomstick, 10x30, 5x45
finished with 12 miinutes on the eliptical a 90-100 rpm
Question about the white rope: looks like a square sinnet. Did you all weave that one yourselves or have it made? Two strands x four? What's the material? Any info appreciated. Thanks!
Forget "as RXed" today, i was just happy to complete the PUs and rope ascents.
Total time: 14:45 (approx)
R1: 1:10 (approx), 2:01; total: 3:11
R2: 2:51, 2:45; total: 5:36
R3: 3:22, 2:34; total: 5:56
Forgot to start my stopwatch for the first 7 PUs in R1, so added 50% to the time for the last 14 PUs of R1.
All PUs broken, 7-7-7 in R1, and mostly 3's and 4's in R2 and R3. R1 rope ascents were not to 15', but climbed 45' total. R2 and R3 ascents were full 15' each, but with feet assist.
First round PUs were mostly L's, but started to deteriorate towards the end. All the rest were with thighs parallel to ground and legs as straight as i could get them (not very).
R1 rope ascents were arms only, but no L to speak of. Rest of ascents were mostly with feet assisting.
Grip was the determining factor in this one, although pulling strength quickly dimished as the workout went on.
Gonna have to throw in a rope climb or two most days until i get better at it.
Fun stuff today. Quite enjoyed it.
Oh, and finished with some touch-and-go cleans as follows:
3 x 115# power cleans
3 x 135# power cleans
3 x 155# squat cleans
1 x 165# squat clean + 3 front squats for good measure
First wod since getting sick early last week. Is it possible I could have gained 100 lbs in a week, I guess I'm just a little weekened.
modiifed rope pu's to just 15 per round jumping 30 last round, out of gas l pu's as rx
Almost forgot....GO BEARS!
Did focus work on the snatch yesterday. Shoulder is sore today.
I mean sore in a not so good way. Like can't raise my hand kind of sore. ugh.
WOD as rx'ed (Subbed towel PU's for rope climb)
16:31 total time. I think I have found something that sucks more than burpees. Towel pull ups suck and blow at the same time. My grip is totally taxed.
Awesome friggin workout.
Oh, wanted to add this tidbit of info:
Whilst drowning my sorrows over a humiliating defeat in softball Friday night, I happened to spot "Between the Lines" on ESPN. The story was about how NASCAR pit crews train for their job. They were doing all kinds of lifts and strongman work like farmer's carries. Also lots of sprints and plyo work.
My conclusion: The real athletes in NASCAR (as if that's a sport) are the guys changing tires in 13 seconds. Pretty impresive.
Can you get flags with their numbers to fly from your car window?
Take three of my weakest exercises and combine them in one wod and you get a wod not even close to "as rx'd" with time = forever. Only way to get better is to go out there and get her done though!
Used rings for L's and substituted 15 towel pull-ups for rope climb.
SGT Norman 12:26
SSG Rose 12:46
Kind of regret doing "Murph" yesterday. My back was wondering what the heck I was doing.
28:31...But ...I ended up with 198 L pulls
21x3 & then 45on uneven rings x 3 sets to try & sub out the rope L climbs .It took forever .I cant imagine a rope being any worse!!! I wont be able to ride the honda for a week... & I have a belt test tomorrow in MMA class !
Looks as if this is one of the slower times... Congratulations everyone else!
Strict L (discarded sub parallel).
That's a lot of Ls...LLLLLLLLLLLLLLLLLLLLLLLL...
Worked with a new wo partner today--my grandson. I'm jealous as hell!
Paul 59 yr, 275 lb
Cody 10 yr, 62lb (yeah, I said 62!)
Subbed pulldowns, 1-minute L-sits and towel pd due to lack of equipment--still a killer!
Paul: 3x21 pd w/130 lb plus Cody-last set broken 15&6.
3x15 towel pd w/130-- no Cody
Arms are dead and forearms look like Popeye.
Cody: 3x21 pd w/60,60 &70 lbs (couldn't get the "hang" of chinups on the moving pd bar--pardon the pun)
3x15 towel pd w/60lbs
Thought we were both going to pop on the third set of l's--we'll recover in time.
Speaking of time-about 50 minutes for both of us, switching off.
Like I said last night--it hurt! Great wod!
subbed 45 towel pu's for rope climb
subbed 45 towel pu's for the rope climbs.
first time doing whatever that wod was called....really felt the abs on this one. Great way to start out my sunday!
I've got an army PT test in about 9 days, so I totally blew off the WOD today and made up my own.
1/2 Mile Run
For the next week I'll probably tailor the WOD to emphasize push ups, sit ups and the 2 mile run.
Used a kimono for towel pull ups.
3 X (21 L Pull-Ups + 45 L Lapel Pull-Ups).
25:50. My fingers are torqued pretty badly, off to the Romulo Baral seminar.
Thanks Coach B and Sage for the great videos.
Downshifting today (still recovering from rib bruising) - subbed in pushups for the towel pullups so 21 L-pullups and 45 pushups per round: rd1: 4:51 rd2: 8:05 rd3: 8:14 = 21:10. All sets broken.
CFWU x3(minus pull-ups)
Last night took it out of me today. Didn't have much energy. My pull-ups felt strong. Pull-ups that is. I have a big issue w/L-ups. The first 15 were about as straight an L as I've done. After that, I was swinging my legs up and holding them as I pulled. Definitely need to work on these. Maybe L-sits? Used a towel at first for the rope climbs, but switched to the rope from the cable machine at the gym. It worked alot better.
This killed my shoulders. I wopnder if useing a rope would feel better? Need to find a place that has one.
Wasn't feeling to good due to my performance today. But then my Chargers were able to keep a lead and won(should of been more then a 5 point victory though). Combine that w/Notre Dame and Fresno States victories... Today is definitely looking up!
Arggh! Pullups and L-sit...my weakest exercises!
Broke it up into pullups/towel pullups alternating w/L-sits as best I could.
total pullups: 42
total towel pullups: 45
total L-sit time: 126sec
total time 40minutes
First WOD. 15 minutes. L-pullups for the first half of the first round, then weight-assisted with no "L" for the last two rounds. There is a loooooong way to go until I'm up to snuff. Used a 20' rope anchored to a weight rack to pull myself across the aerobics floor tug-o-war style, while riding on a towel. Amazingly difficult the last two rounds. Finished off with some quarter-mile repeats at about 75 seconds each.
I discovered I definetly don't have Kung Fu grip. What is the proper diameter of a rope? I weaved one out of 5 strands of 3/8" rope but it feels too thin.
Pull Ups on rings
Rope climb and rope pullups hand over hand.
Still rehab'n my left elbow. Opted to try a 5K today for I haven't done one in years. 36:05. Take care and have un buenas diaz.
That was a mess. Did sets of 5 then 4 then 3 L-sits for about 20 minutes. Then tried some knees to elbows. Abandoned that and did handstand practice for a while and then 3x40 10lb wallball 12" target. Need to put some extra practice into Ls for the next time something like this shows up.
Subbed Helen for Todays workout
21 1.5 pood KB swings
12 asisted pull ups
Each set except for the rows were broken
Might trade weiggt for better form on KB swings
Dan John said something very sagacious and blunt all at the same time "Sorry, you're not good enough to be dissapointed"
I'm going to hold to that one.
What brand of rope are the girls using?
Worked C&J up to 135lbs (3 reps there).
Finished with 3x21 kb swings, 1.5 pood.
45 L-Towel pull-ups per round...used an old
pillow case and duct tape over the power rack.
Major substitution: 3x10 ring pullups in a tuck position. Decided that I should follow that with 3x10 ring dips (mostly used a toe touch on the ground) and then 40 med ball pass situps with Tariq.
Did 63 L-Pullups, unassisted - 18:31. The rope would have killed me.
Instead ran my favorite trail: 4.5 miles, first 2.25 miles is a 1,400 ft elevation gain, then back down - 1:06:34.
Decided to do Fran today after running to a local playground to do todays wod. After my first tset of l-pull ups I realized that the pole I was going to use for l-rope ascents was too wet for me to hold on to. I finished all the l-pull ups and ran back to my gym. I felt a little gipped so I decided to do Fran for some extra work.
Good thing too, I finished in 3:43. A definate pr for me.
At the end of the day a great workout.
16 x 80m...#8 and 13 were ~90%. all others were <85% focusing on form/mechanics. still, the two nigh-sprints were pretty crushing.
WOD: well, i finally got myself a rope. its ~1.25" thick and hangs ~11ft from a tree limb. also, it dominates the hell out of my grip. since im new to the rope, i did something a little different...
max hands-only ascents (starting in the seated position) in 10:00.
total: 8 ascents...grip limited me. 'pullup muscles' were fine...hands were fried. it hurts to make a fist. oh, and my fingernails got a little bloody bc they separated from the skin. i forsee physical adaptions in my hands in the near future.
The rope killed again, so I switched to rope pullups after awhile. My hands are beet red.
3 rounds of
30 Renegade rows (15L/15R) x 35# kbs
I was looking for something to torture my abs and back while minimizing aggravation to the tender elbows; interesting combo, if not quite as mean as the rope climb.
modified w/o due to lack of time and intense dislike of towel p/u: did 21 L-sit pull-ups, 15 L-sit towel pullups per round (yes I know it called for 45)
mfbunch: 16:34, all sets broken
joeyd: 17:35, all sets broken
3 trips up a 15' rope, sit start, "L" that sagged at the top half of each trip, but no feet. Didn't have enough time for the Whole Enchilada.
after work I did the gym jones WOD 16:28 (AHR 156)
10 x 135# bench press
Built a rope- L PU done on rings. 28 minutes. Yeehaw.
Short on time and without a rope today so:
100 dead-hang, full extension, no momentum, toes pointed, legs locked out at parallel or higher, bar to chest, palms away, strictest form I've ever done, worst things that have ever happened to me L-pullups for time.
I CAN'T BELIEVE IT! I ACTUALLY DID L-PULLUPS!!!
all 63 of em! wooohoooooooooooooo!
Pull ups on assist machine
rope pull downs, sitting on floor w/weight
22:13...only 2 rounds
LPUs were in sets of 3 & 4
Sub'd negative L-TowelPUs for Rope
subbed towel pull-ups & my L is closer to a sideways V.
OK this stuff looks fun! Seriously. Im new to this XFit thing. I ran Xcountry and track in high school, but that was 3 years ago. I want to get fit again. Right now Im 5'4" and 135, I want to lose weight(back to 115lbs.), add muscle tone and strength.
I did some what I call "box squats" Put some weight on my shoulders, did a full squat, now my legs are hurting.
Anyway, to the point, I dont have a pull-up bar or rope, whats the next best substitute for pull-ups and rope climbs?
Any help would appreciated, I want to be fit again and willing to earn it.
I'm not very good at pullup, so I modified the WOD. It kicked my butt. My arms were very weak the rest of the day.
I did 6 rounds of 7 L-pulls and 15 towel pullups.
It took me 23:51.
I did do them on 11/06. Just didn't have time to comment yesterday
had prt on sunday. been doing crossfit for about 3.5 months. might be the best prt i've ever done.
44 pushups (max'd & done in about :45)
98 crunches (max'd & done in about 1:45)
1.5 mi run in 12:46 (may have run a bit faster in the past, but that was 8 or more years ago)
THANKS CrossFit!!! i continue to be surprised by my results and improvements.
This was all kinds of fun this morning. Didn't watch the clock so I have no idea on my time. I did the pullups on rings, anddid the rope climb using two ropes. Admitidly I didn't do all of the rope climbing as L-sits, rather I did a bunch of one hand abb training on the rings afterwards.
What is considered better, using one rope or two?
I made it 1 round for time. Lup's we're ok, but sets of 2-3. I didn't start from a full hang.
3 rope ascents in 7 tries. Only the first few tries were no feet.
I'm embarrased to even post. I shouldn't be allowed on the site.
on 11/6 did 5K row 22:27
on 11/7 did WOD with A Mod
First time with my Manila Rope up
L Pullups all Sets 21 broken
Rope Climb with feet 1.5 Ascents broken into 1/2 ascents. 2nd round I got one full ascent! Wouldn't have been able to do that 4 months ago when I started CF. Who knows what I can do in another 4 months. Thanks
2nd WOD, done on day following rx'd.
Subbed short rope slung over chin bar for rope climp, as the view from 15' down to hard wood wasn't looking that great after the first set. Will do with gi next time over chin bar. 23:17
Joe- 32:01 did 66 L-pull-ups per round (198 total) 2 rounds on rings and 1 round from rafters.
Vanessa- 39:32 did 66 L-pull-ups per round (198 total) all rounds on rings (except 3 reps).
27:10 , substituted towel pullups for rope climb. everything else as rx'd
Rower 16.3 min 300Cal
Stairmastyer 15 min 245 Cal
Eliptical 15 min 140 Cal
About 21 min, but the last set n' a half were not exactly L-shaped, and pretty broken. Ouch.
9:30 pb by 1:19
Ruby: Rounds of 21 assisted pull-ups followed by 21 leg lifts (lying on back with someone pushing legs down), 45 assisted pull-ups followed by 45 leg lifts. Time- ~33:30
Jason: Rounds of 21 L-pull-ups followed by 45 L- rope pull-ups (from a ring). Time- 36:35
Subbed 21 towel L pullups for rope climbs 18:13
10:40 as follows:
15xL-Ups, 12xRope Pulldowns 120#
Did this a few days late. 21 minutes, but lots of compromises - did 3 rounds of 21 L pull-ups and 30 towel pullups (that took 16:30) then another 45 L pull-ups to finish off. My grip just would not let me do 135 towel pull-ups. Also, forgot (in concentrating on getting the grip right) to do the towel pull-ups as L's.