December 10, 2005
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050916.
Philippe Kahn, “Pegasus 575”, Team Pegasus, Florida Keys
Posted by lauren at December 10, 2005 5:50 PM
cool. was due for a pullup day.
just want to make sure I do this properly...start my watch, do 1 pullup, wait till it gets to 1 minute then do 2 pullups, wait till time reaches 2 minutes then do 3 pullups, wait till time reaches 3 minutes then do 4 pullups, and so on and so on until I can't do anymore?
I do not have a pull-up bar would push-up work or would hand stand push-up be better?
That's correct. Just keep going till you can't do as push-ups in the minute as you're supposed to. i.e.. Not getting 13 pull-ups before 13 minutes expires. Hope that answers your Q's.
Get some, Go again!
Use a Lat pull machine if you have one(which I doubt). You can always do them on the door. I've never done them, but have seen people post that they have. I've also seen posts of people using trees. I myself have used staircases outside. Just do what it takes to reap the benefits of the workout.
can you rest during the minute say your a nine min. can you do singles as long as it is in the minute
DJ, yes, that does answer my question. Thanks for the help!
Yes, you can divide up the work however you like, as long as you do the requisite number of PUs for that minute.
Josh, No worries bro. Can't wait to see your score. Kick some ass!
Charles, how you doing brother? Are you going to do this w/the vest?
thank you for the idea.
Bull, Glad to help. Welcome to the cult... Errr...community. Post and let us know how you do.
I decided to do this tonight.
I completed 8 rounds. I first hit failure on the third rep of round 9. Then waited 15 seconds, tried again, could only do 2 more.. then I quit.
Hey, is that the Philippe Kahn of Borland fame?
Yep, he's that guy.
14 rds (mins) + 6. Arrrghh. A little disappointed until I did the math - 14+13+12+11+10....+1 and 6 = 111. Not bad for 15 mins of work. (To save the math challenged, 15 down to 1 is 120). Also 1/3 CFWU (- pullups) before and 1/3 CFWU after (- pullups). Hands are hamburger as our bar is not human flesh friendly.
Decided to do towel pull-ups, just for the hell of it.
9 rounds + 8 pull-ups of the next round before time ran out. Last time I did normal, kipping pull-ups, I got 12 rounds. Not a bad conversion.
Yeah Man! Greetings from Jamaica!
I love these WODs, Been doing Crossfit for 3 weeks now, Getting stronger every day Man, I thought I had done just about every pull up routine possible, silly me! I have alot to learn.
Anybody planning a trip to Jamaica for the Winter? Mi casa es su casa! my e-mail firstname.lastname@example.org
17 minutes + 16 pullup's in the 18th minute
14 rounds plus 12 reps before 15min mark.
12 rounds plus eight.
Did the same with the bench press using 190 lbs and was able to do eight rounds plus six.
14 Rounds plus 8
2 or 3 rounds better than last time.
18 complete rounds, plus 12...broken down as:
1-3: muscleups (I can do 'em overhand grip now)
4-7: overhand w/25lb. vest, dead-hang
8-13: overhand, dead-hang
Grip was absolutely shot at the end, I still had a bit in the tank I just couldn't hold the damn bar.
Well, we shall see how the crossfit workout helps in January. I have full confidence in myself and this killer workout program. I am headed to Marine Corps Winter Mountain Leader's course, and it is supposed to be rough on the legs. I will write back in February to let you know the results.
A workout that creeps up on you. 10 rounds + 5 reps. Then I did 1-10 snatches each arm alternating with a 50lb dumbell.
13 rounds +0
I'm new to crossfit and found the biggest limitor being the fact that after i did those 13 pull up i couldn't physically do any more. That last one was a big struggle. Great workout!
16 full rounds +14
A pretty big improvement over the last time I did it in June. 11 rounds plus 8.
Grip was the limiting factor.
I can barely type right now.
Great workout. My pull-ups are finally starting to get better, but I still feel so weak!
I'm with DJ, use what ya got. I used a tree branch down the street. :-)
11+7 - New bar at home is working well.
Workout as follows ALL WEIGHT IN KILOS
Lisa 1) Bike ride (Airdyne) 1.3 miles 2) Snatch 35x3x2, 40x2, 45x1, 50x1, 52.5x1x5 3) Sit-upx60 2:00 4) Squat 70x10x4 (1:30 interval) 5) dip and pull-upx4x3. Bdw. 61.
Jon 1) Bike ride (Airdyne) 2 miles (6:00) 2) Snatch 50x3, 60x2, 70x1, 80x1x7 3) Sit-up +10 kilosx65 2:00 4) Squat 90x10x5 (1:30 interval) 5) PP (from traps) 65x3x5 (1:00 interval). Bdw.80. By the way, yesterday I finally got a 1:00 hand stand hold on the sixth attempt (a birthday present; 42).
Pull-ups were assisted
12 + 9
12 rounds + 11. Did 11 rounds + 5 last time.
18 full rounds plus 16 towards the set of 19.
Almost 2 full rounds improvement.
Bloody hell... I did 700 pullups yesterday, my body does not want to do this one today. It is a rest day folks... I'll toss this one in tomorrow.
8 rounds + 8 pullups, ninth pullup was right after the minute ended.
I did the 1st 4 rounds as MUs then switched to PUs...but I got a phone call just after the 17th round & had an unfair rest so I quit @ 17... Im not sure I could have done 18 as Rxed
Warmed up with 30 min+ shoveling snow (that was rain covered to make it extra heavy; nice). Times like this socal looks real good to us Cdns.
Did this on an unfinished basement door frame. That 2x4 killed my hands, but I managed to do 15 complete rounds.
Team Mosul(Splinter Group)
Matt W: 13 rounds
Chris C: 14 rounds
Mike H: 15 rounds
This WOD started out easy, but around the 13th round we hit a wall. I did 13 in about 20 seconds but it took me three sets to complete 14.
Sneaky. Painful. CrossFit.
To add insult to injury, I rolled the heck out of my ankle dismounting the bar on the last rep of the day. I finally got my chalk in the mail today and it made a big difference. None of us have bleeding hands, which is a considerable improvement.
9 rounds plus 2
all kipping, and 2 rounds better than last time.
Finished 17 pullups at 17:12
14 rounds outside in 11 degree weather wearing 19 layers of clothes which I peeled off with each round. By the time I was done I was in bahama shorts and a back hair sweater :) with my dog barking at me totally confused.
I do believe some of the kids playing at the jungle gym I was at are in need of therapy....I love the north....
We had a little fun today!!!
First we did "Fight Gone Bad"
-deadlift high pulls w/75lbs
-push press w/75lbs
-row for calories
5 1 minute rounds
Total Reps 372
As if that wasn't enough fun GM and I decided to do the WOD but alternating pull ups and ring push ups. Total 17 rounds
Nice to have a rest day tomorrow.
J and I did Fight Gone Bad then did a modified running clock workout with minute one, one pull up, minute two, two ring push-ups, minute three, three pull-ups, minute four, four ring push ups and so on.
Running Clock: 18 rounds complete with 6 miserable pull-ups in the 19th minute, although my 17th pull-up was at the minute mark and extremely suspect on the form.
Ready for the rest day and some frosty adult beverages.
Welcome back bro. I am back I will see you out sooner than later.
Back from Vegas, brought back a cold.
17 rnds +4
Got a rip during round 16 (my last score), didn't feel like continuing after the rip was getting worse. Those 2" square bars kill your grip and palms.
did yesterday's. ill do today's tomorrow
WOD: 20:09...44" faster than last time. subd good mornings for back extensions.
2 more minutes than last time
12 rounds + 8, then assisted to complete round 13.
- all done on rings. This about matches what I did last time on the bar so I consider that a large improvement. The bar feels too easy now.
Nice job today, CF Atlanta!
7 rounds + 7 on a 2by4 stud. ouch.
swissball crunches in between rounds
11 rounds + 4 in the 12th minute. My hands gave wave first.
16 rounds and 15/17.
I was so riled to not get them extra 2!!
All pull-ups were strict dead-hangers until the 11th round when i started kipping.
Ripped up the skin on both my palms too, some nice huge patches of red :)
6 rds +6
That's 1 pullup worse than last time, but this time I worked full range of motion. I have to learn to kip someday.
16 rounds + 15
grip was completley shot afterwards, but still managed a few bar muscle ups
16 rds +11.
1-10 strict unbroken
11-16 kipped. Things went really smooth until rd 14. But last time I only got to rd 13 so 3 rounds improvement.
13 rounds + 8 unassisted & 3 assisted of round 14
(cf.: 12 rounds on 9/21/05)
Team Ruthless CF Va
12 rnds + 7 towards the 13th
done on rings
I only did one round. I subb'd 1 minute jump rope and 1 minute stair running for 100 meter run.
WU 7k jog
14 PU/MIN improved by 2 from last time
only 10 rounds + 3 of strickt deadhangs, and I thought I was good at pull ups!
15 rounds, 11 reps
11 rounds, 6 reps last time
15 rounds + 10
3 rounds better than last time
just started last week and i already feel like this workout plan doing great things for my body
18 rounds + 16 pull-ups.
Up 7 rounds from last time (2005-06-29).
20 rounds + 19 reps - the skinny Zwan bar killed my hands. Felt like my hand bones were being ground into the bar every rep. Ouch.
Hell yeh with the vest! I got CCS in April I can't be a puss*. I think 10-15 pound on this, any more and I would just be doing singles. How are you doing? I'll keep track and post later today. I have to do a 5k and some abs to. Those damn stew smith workouts along with CF are killing me! Oh well What ever doesn't kill me will make me a better operator. My wife is happy though, hell she gets the SGLI.
11 rounds +8
first 9 1/2 rounds perfect dead hang, then fell appart.
That was A LOT tougher than I thought it would be!!! Only got up to 11 pullups. For all you people getting these amazing reps and times...how long you been doing Crossfit for? I've only been at it for about a month now
Today I did a version of yesterday's WOD. I went on a run through the neighborhood and then did the set of lunges, squats, push-ups, and abs that someone put together for me back in July.
11 rounds. Same as last time.
Round 8, 4 + 5 on 9, and failed to get 10.
Cfwu minus pu's plus pushups
8 rounds followed by four rounds of singles and 2 rounds of doubles
clean and jerk singles
jerk press 85 x 8reps x 3
sucked on the pu's so threw in some extra work
Wanted to see what I could do with dead hang pullups since I've been doing them assisted for the rest of the WODs...stupid me. 4 rounds +3. As of a month ago I could only do 2 or 3 at a time. Slowly improving, and it feels good to be heading twords being fully fit instead of just training/game fit.
I've improved a lot on pull-ups, but there's still a ways to go...
15 rnds + 14 - at home
3 reps better than last time. Lots of jumping negatives.
11 rounds + 8
Hit the wall on round 10, form was suspect on my "many setted" round 11, and the last eight were all kipping singles 8. I'm pretty shot, but i love it!
Webster - 12 rounds complete + 12 pullups
Mulcahy - 18 rounds complete
6 rounds + 4 in the 7th minute; all doubles and singles
All reps completed with:
1/3 BW attached via belt (2-16kg KB's at BW of 212lb)
Next time I'll get 8..... maybe
CFWU x3(-pull-ups, +push-ups, sub'd flutterkicks for sit-ups)
WOD 12rds/min's +10 bad singles
That's a 4 pull-up improvment. I really thought I would do better. Did strict pull-ups till the 9th. Then started to do kipping. Was raelly limited by my grip. Need to get some chalk.
Charles, Get some w/that vest! I think my 200lb frame is enough for me to be pulling up right now. My shoulders are feeling a bit better so maybe I'll try the vest soon though. How do you find enough time in the day to CF and Stew Smith? I find barely enough to run or swim & do CF. That's awsome bro! Keep it up.
Bastardized Buergner WU
CFWU*2 (subbed handstands for pull-ups/subbed hallow rocks for sit-ups)
13 rounds (new record)
CD-:30 hamstring stretch/:40 L-Sit/:40 Back stetch 3 rounds
10 rounds plus 10 (up from 10 rounds + 9) = 65 pullups. (Trust me - I didn't know I made an increase in one!)
Did tabata something else yesterday, so that, and working on the kip, might have held me back; or, I'm just weak!
10 minutes plus 9
64 pull ups... this is from someone who couldn't do a single pull up six weeks ago.
15 rounds plus 14
1 band assist kipping (down from 2 band)
total PU's= 134
14 rounds as rx'd (w/ 4 lb weight vest)
1 round better than last time (which was sans vest)
17 rounds + 14
unbroken thru round 9
jumping singles dominated by the end.
1-10: dead hangs
total: 16 minutes
12 rounds flat (PR, but not by much). Disappointing result. Amazing how much over-eating the night before dints your performance the next day. Aim for 13 next time, go in hard early.
kipping jumping anything i could do to get my big a@# up and chin over the bar!
WOD to 17 with 16 on the 18 set.
Ring pullups and 95# front squats. 8:30.
Warmup was pulling (BFS chest harness) friends 4 year old up a hill on a sled (running/walking) then various KB swings.
23# vest, 13 rds + 12 pull-ups
16 rounds +12 reps
followed up with some snatch pulls, working on explosion with no arm bend:
Arm bending is tempting!
A Dan John workout
Deadlift 185lbs 10 times
box jumps to a 22inch box, 20 times
13rds plus 10
12 rounds + 10 reps - deadhang PU's
Sets 10 and 11 were broken. Set 12 was severely broken.
8 min/rounds with 10 lb vest. Dead hang no kip. That's after doing 20 pushups and 20 situps every half hour for the past 6-7 hours.
DJ, I start off at 0500-0730 and then hit it again a lunch. I cram in as much as I can at work. I have a TAPS pullup system and rings and ab mat at work and set my timer for every 30-60 min and then get some. Once I get home it's baby duty and I love it. I wouldn't have it any other way. Hope to hear from you soon.
Sam P, great job. Man what a improvement!
Broken sets for 17-20
Everything after minute 8 assisted with a resistance band.
completed 8min, missed 9
last time was 6.
followed by making up 12x1 thruster WOD
9 rounds + 6
surprising how that wears you out so fast, either that our I am one worthless individual today...
7 rounds + 7 deadhang pull ups on backyard swing set fat crossbar. not much warm up.
18 rounds plus 11
finally getting the kip down...and it helps!
WOD- On the rings with a 20# weighted vest. 16 complete rounds. Feeling much more on my game than yesterday.
AM - 5K run
PM - wod:
20 complete rounds as prescribed.
started kipping on 11th round.
KB Swings, PVC OH Squat, and PVC Snatch Balance warm-up
6 minutes + 6 (all dead hang and chest to the bar)
14 rounds + 10
left shoulder felt numb
broken up at:
couldnt do any more..
10 + 7 = new PR
First broken set on round 7 or 8. Felt pretty good overall.
Finished with 30 L-sit negatives (15 w/ palms in, 15 w/ palms out) and some incline sit-ups.
I got sets of clean and press with locked knees
65x8 (+4 clean&push-press)
strength limited not wind, although I was breathing hard, but not compared to a real wod
7 sad rounds (in the dark, with no noise allowed due to a sleeping baby!)
CF WUx3 without pullups
9 rounds last 4 reps of round 9 where Jumpers with negative on the way down.
13 complete round (2 round improvement)
Hips and stomach still really sore from doing 150 glute-ham situps in yesterdays WOD. It was my first time doing them and it was a rough introduction. Might have effected my performance in todays WOD but I'm happy with the results.
14 rds plus 14 (did the 15th rep at 1 sec after the minute time frame)
15 Rounds - First 9 rounds all kipping, mot sets around 8 or 9, last round of kips was broken into sets of 2- 3.
Rounds 10 - 15 jumping.
MUCH better than last time's 7 rounds.
Back on leave....amazing what 2 wks will do:
14 rds +5
We had 6 others attempt, but didn't get all scores.
SGT Norman 16 rds +
5 Sets +4 on 6th minute.
You old people rock. ;)
11 rounds - all real pullups
Did it with a mate.
Me: 14 + 9
Ben: 10 + 8
Wow, that's a lot harder than it looks. I feel a lot less hardcore after looking over some of the above results.
mfbunch: 17 rds plus 6, thought i had a pretty decent score until i saw kelly moore's post-you are amazing! at any rate, up from 15 last rc wod
joeyd: 14 rds plus 10, up up from 11 last rc wod
Just started crossfit. First time I have done this workout and predicted I would get to at least 8, hopefully more. Reality was different
7 plus 6
Hooked on crossfit though
7 rounds +1, good form but boy am i lagging behind most in pullups-maybe i am too heavy!!
7 rounds +1-strict form but broken into sets for last 2 rounds.
14 rounds. Looking at the great performances many of you are posting, I think Crossfit needs to institute a handicap system, especially for the old.
16 rounds, + 12
an improvement by 3 rounds- I'll take it.
Did 15 rounds...the last 6 were jumping and my arms are dead :(
as rx'd 17 complete rounds.
Did 12 next round using jumping pullups.
Bad day, just really really tired but I got out 11 + 8 on the last one. No doubt next time this comes around I'll do better.
Some of you guys are talking about "Kipping", can someone explain the diff. in kipping and regular pull-ups.
14 rounds + 5, kipped for all of them
Completed the WOD in 22:56:20.
3 rounds for time of:
Run 100 meters
Run 100 meters
Run 100 meters
Was not able to do back extensions, since this WOD was done in a park. Decided to skip back extensions, until the upcoming week.
15 minutes plus 13 Pull-ups in the 16th minute.
Also used same protocol with Hang Squat Cleans, 95 pounds for 10 minutes; and Push Press, 40 pound Dumbbells for 20 minutes.
Very versatile and fun protocol, similar to the Tabata protocol that works well with functional movements.
Thanks Coach and Lauren!
Rower: 16min 300Cal
Stairmaster: 15min 229Cal
Eliptical: 15min 130Cal
11 Rounds + 10 Pullups
only 1 PU better than last time however last time was on a stable pullup bar this time was at home on my swinging one. So I won't be too disappointed
9 rounds + 6
(last time 8rounds + 6)
Awesome Sue and Brent!...I still need much help on my kip!~~
Day late, staying at a hotel with "fully equiped fitness center", LOL
No pull up bar, pulldown machine etc
Heaviest dumbells were 40's so did dumbell rows superseted with pushups on the dumbells.
Did 16 sets.
Did barbell complex from grapplers gym with 95 lbs prior to attempting this workout
Finished eight rounds + 6 pull ups........Meyer
Nine rounds, up from seven last time. Round nine was all singles.
12 minutes + 7reps
12 rounds + 6...no fun at all
cfwu x 3 (minus the pullups)
WOD: 16 minutes + 14 reps
Note: Minutes 15, 16, & 17 were only 3/4 of the way down.
3 miles on the treadmill after.
10 full rounds rounds + 8 pullups
I did a 5 minute run before the pull-ups, I’m trying to do runs for my warm ups ‘cause I miss having that running specificity in my life. Remembered that running sucks in Chuck Taylor’s.
After pullup WOD, I walked a mile, ate a protein cookie, and did some back squat and front squat practice with perfect form:
BSQ: 45lbs x 3
FSQ: 45lbs x 3
BSQ: 65lbs x 3
FSQ: 65lbs x 3
BSQ: 85lbs x 3
FSQ: 85lbs x 3
BSQ: 65lbs x 3
FSQ: 65lbs x 3
Rested a full 3 minutes between each set. Really focused on staying tight, tensing my butt hard coming out of the hole, keeping the weight on my heels and not shifting onto my toes, arching hard into the bar, and keeping my right foot from turning way out.
Between sets I did joint mobility, face the wall squats, and face the pole squats.
Did some spinal decompression hangs, and laid on my stomach (most comfortable way to keep my back arched) while I took notes on the workout.
All in all, felt really good. Like the pullup WOD a lot, plus I’m really getting better with my kipping. Also felt good to do a workout with plenty of sleep and plenty of food.
Did a few extra sets to get to 200 pull-ups.
15 rounds + 14!
Should've jumped to get those last two.
Any thoughts on metal bars versus those nice foam ones at the Y?
9 rounds + 5
for Brown, the post nazi!
got to 13 and ran out of puff
11 last time
Completed on the 12th of Dec.
8 rounds + 6 pullups
Ashamed... 9 rounds +5. Need to learn to kipup and get stronger at pullup's.
I did this one last night. 10 rounds of pull-ups and then did the same with dips. Got to 8 rounds in the dips and then felt a sharp pain in my elbow. I stopped and it's feeling better today.
9 rounds on assist machine
11 rounds + 11 reps in the twelth minute
Subbed 100m runs with 100 single-unders and skipped the last 4 sets of them.
Usually not that bad compared to the other posts, I don't get it. Feeling like I'm not progressing.
Got thru the 13th minute, last time thru the 12th...
7 rounds (assisted - Cybex #14)
I was able to get 9 rounds + 5 reps.
Bird made it to 6 rounds assisted.
Worked Handstand push ups on parallettes.
Forgot to post this... for record's sake:
Warm-up 4.5 mile run
10 minutes. I really need pull-up work, gonna start using bands more to get reps in until I lose weight.
Pullups always been weak. 6 rounds on rings, unassisted. Ordered bands to help with assisting so can work on higher reps. Continued with jumping singles after for another 2-3 minutes. Pretty much recovered now from tweaked back from ME clean day.
11 rounds +7 (up from from 8x +6 last time)
12 rounds + 9 pullups in the 13th
used palms-parallel and palms-toward (at 45 deg) (i.e., grips on one of those cable crossover machines)
Jason: 8 rounds + 7 pull-ups (all dead hang)
Joe: 16 rounds + 12 pull-ups
Ruby: 12 rounds + 11 pull-ups (swinging/kipping pull-ups)
Evan: 15 rounds + 14 pull-ups (started w/kipping pull-ups, then moved to jumping pull-ups)
:05 work, ::30 of exercise followed by ::30 of heavy bag, five times through. :01 rest, 4 rounds.
L hand C and J 75# db
150# sb dl
followed by 2k, no rest, :07::55
Abraham Lincoln crossfit
Tom (bw 206)
8 rounds, one better than last time
Round 1-8 Deadhang
Round 9-13 Kipping
Round 14-20 Jumping
Previous PR 8 minutes of Deadhang + Kip
12 rounds then 8-12 jumpers per minute for the rest of the 20 minutes.
8 Rounds. 1 better than last time.
19 rounds... so close to getting twenty, but I fell a mere 2 short.
bad flu for last few days but today feeling better so got
12 in 12th minute and 4 in 13th
happy coz on 19th sept only got to 10 in 10! even sick i am doin better!
use 3 folds of theraband got to 3 in 3 then 1 in 4th
I only allowed a max 30KG Assist for these and increased till failure from no assist.
1-3min no Assist 4-7min assist
Time: 7 minutes.