December 10, 2005

Saturday 051210

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.

Pegasus-575.jpg

Enlarge image

Philippe Kahn, “Pegasus 575”, Team Pegasus, Florida Keys


Posted by lauren at December 10, 2005 5:50 PM
Comments

cool. was due for a pullup day.

Comment #1 - Posted by: Andrew Trueblood at December 9, 2005 6:32 PM

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?

Comment #2 - Posted by: Josh at December 9, 2005 6:40 PM

I do not have a pull-up bar would push-up work or would hand stand push-up be better?

Comment #3 - Posted by: bull at December 9, 2005 6:54 PM

Josh,
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!

Comment #4 - Posted by: DJ at December 9, 2005 6:54 PM

Bull,

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.

Comment #5 - Posted by: DJ at December 9, 2005 6:58 PM

can you rest during the minute say your a nine min. can you do singles as long as it is in the minute

Comment #6 - Posted by: Durf at December 9, 2005 7:02 PM

DJ, yes, that does answer my question. Thanks for the help!

Comment #7 - Posted by: Josh at December 9, 2005 7:15 PM

Durf,

Yes, you can divide up the work however you like, as long as you do the requisite number of PUs for that minute.

Comment #8 - Posted by: john v. at December 9, 2005 7:21 PM

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?

Comment #9 - Posted by: DJ at December 9, 2005 7:37 PM

DJ
thank you for the idea.

Comment #10 - Posted by: bull at December 9, 2005 7:38 PM

Bull, Glad to help. Welcome to the cult... Errr...community. Post and let us know how you do.

Comment #11 - Posted by: DJ at December 9, 2005 7:47 PM

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.

Comment #12 - Posted by: Mikael at December 9, 2005 8:28 PM

Hey, is that the Philippe Kahn of Borland fame?

Comment #13 - Posted by: Adam McClure at December 9, 2005 8:42 PM

Adam,

Yep, he's that guy.

Comment #14 - Posted by: RossB at December 9, 2005 9:37 PM

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.

Comment #15 - Posted by: Sean G. at December 9, 2005 10:45 PM

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.

Comment #16 - Posted by: David Knutzen at December 9, 2005 11:05 PM

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.
Thanks Crossfit!

Anybody planning a trip to Jamaica for the Winter? Mi casa es su casa! my e-mail strength4now@gmail.com

Comment #17 - Posted by: Alex at December 10, 2005 1:02 AM

17 minutes + 16 pullup's in the 18th minute

Comment #18 - Posted by: stephen R at December 10, 2005 1:20 AM

14 rounds plus 12 reps before 15min mark.

thanks

Josh

Comment #19 - Posted by: JoshS at December 10, 2005 3:47 AM

15 rounds +8

Comment #20 - Posted by: Tom O at December 10, 2005 3:52 AM

12 rounds plus eight.

Did the same with the bench press using 190 lbs and was able to do eight rounds plus six.

Comment #21 - Posted by: MGV535 at December 10, 2005 4:28 AM

14 Rounds plus 8
2 or 3 rounds better than last time.

Comment #22 - Posted by: MurphIZ at December 10, 2005 5:10 AM

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
14-18+: kipping
Grip was absolutely shot at the end, I still had a bit in the tank I just couldn't hold the damn bar.

Comment #23 - Posted by: Matt G. at December 10, 2005 5:20 AM

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.

Comment #24 - Posted by: Mike at December 10, 2005 6:03 AM

A workout that creeps up on you. 10 rounds + 5 reps. Then I did 1-10 snatches each arm alternating with a 50lb dumbell.

Comment #25 - Posted by: Guy at December 10, 2005 6:20 AM

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!

Comment #26 - Posted by: JB at December 10, 2005 6:44 AM

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.

Comment #27 - Posted by: Ahmik at December 10, 2005 7:06 AM

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. :-)

Comment #28 - Posted by: Don at December 10, 2005 7:08 AM

11+7 - New bar at home is working well.

Comment #29 - Posted by: David B. at December 10, 2005 7:09 AM

Hi all,
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).
Rest tomorrow...

Comment #30 - Posted by: Jonathan Jensen at December 10, 2005 7:51 AM

Pull-ups were assisted

12 + 9

Comment #31 - Posted by: Leanne at December 10, 2005 8:09 AM

12 rounds + 11. Did 11 rounds + 5 last time.

Ray

Comment #32 - Posted by: Ray V. at December 10, 2005 8:24 AM

18 full rounds plus 16 towards the set of 19.

Almost 2 full rounds improvement.

Comment #33 - Posted by: Steve72 at December 10, 2005 8:27 AM

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.

Comment #34 - Posted by: Ian at December 10, 2005 8:30 AM

8 rounds + 8 pullups, ninth pullup was right after the minute ended.

Comment #35 - Posted by: Matt M. at December 10, 2005 8:32 AM

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

Comment #36 - Posted by: dave k at December 10, 2005 8:33 AM

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.

Comment #37 - Posted by: pwoodruff at December 10, 2005 8:34 AM

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.

Comment #38 - Posted by: Chris C at December 10, 2005 8:36 AM

9 rounds plus 2
all kipping, and 2 rounds better than last time.

Comment #39 - Posted by: Krista J. at December 10, 2005 8:42 AM

Finished 17 pullups at 17:12

Comment #40 - Posted by: Matt B at December 10, 2005 8:45 AM

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....

Comment #41 - Posted by: Buster at December 10, 2005 8:45 AM

We had a little fun today!!!

First we did "Fight Gone Bad"
-thrusters w/45lbs
-deadlift high pulls w/75lbs
-box jumps
-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.

Comment #42 - Posted by: Jason at December 10, 2005 8:46 AM

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.

FGB: 423

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.

Comment #43 - Posted by: GM at December 10, 2005 8:51 AM

14

Comment #44 - Posted by: Lino at December 10, 2005 8:54 AM

Buster,

Welcome back bro. I am back I will see you out sooner than later.

Comment #45 - Posted by: GM at December 10, 2005 8:54 AM

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.

Comment #46 - Posted by: J Jones at December 10, 2005 9:06 AM

did yesterday's. ill do today's tomorrow

cfwu x2

WOD: 20:09...44" faster than last time. subd good mornings for back extensions.

Comment #47 - Posted by: ediddy at December 10, 2005 9:06 AM

17 minutes

2 more minutes than last time

Comment #48 - Posted by: Mel Jenkins at December 10, 2005 9:11 AM

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!

Comment #49 - Posted by: masterpayne at December 10, 2005 9:13 AM

7 rounds + 7 on a 2by4 stud. ouch.
swissball crunches in between rounds

Comment #50 - Posted by: Peter at December 10, 2005 9:13 AM

11 rounds + 4 in the 12th minute. My hands gave wave first.

Comment #51 - Posted by: Rob at December 10, 2005 9:18 AM

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 :)

Comment #52 - Posted by: Orrin at December 10, 2005 9:19 AM

Oh my God,

Check out this movie...Hilarious!

http://www.idleriot.com/media/videos/Funny/1713/The_Osama_Outtakes.html

Comment #53 - Posted by: GM at December 10, 2005 9:28 AM

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.

Comment #54 - Posted by: CO Jeff at December 10, 2005 9:44 AM

16 rounds + 15

grip was completley shot afterwards, but still managed a few bar muscle ups

Comment #55 - Posted by: DavidE at December 10, 2005 10:03 AM

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.

Comment #56 - Posted by: Jim at December 10, 2005 10:11 AM

13 rounds + 8 unassisted & 3 assisted of round 14

(cf.: 12 rounds on 9/21/05)

Comment #57 - Posted by: B. White at December 10, 2005 10:16 AM

15 min + 12

Comment #58 - Posted by: Dan C at December 10, 2005 10:19 AM

Team Ruthless CF Va

12 rnds + 7 towards the 13th

done on rings

Comment #59 - Posted by: JeffT at December 10, 2005 10:21 AM

19:25

I only did one round. I subb'd 1 minute jump rope and 1 minute stair running for 100 meter run.

Comment #60 - Posted by: Pappas at December 10, 2005 10:21 AM

WU 7k jog

WOD
14 PU/MIN improved by 2 from last time

Gina
13 PU/MIN

Comment #61 - Posted by: Wayne at December 10, 2005 10:21 AM

only 10 rounds + 3 of strickt deadhangs, and I thought I was good at pull ups!

Comment #62 - Posted by: Adam DV at December 10, 2005 10:26 AM

15 rounds, 11 reps
11 rounds, 6 reps last time

Comment #63 - Posted by: OPT at December 10, 2005 11:02 AM

15 rounds + 10

3 rounds better than last time

Comment #64 - Posted by: broot at December 10, 2005 11:07 AM

just started last week and i already feel like this workout plan doing great things for my body

Comment #65 - Posted by: dave at December 10, 2005 11:10 AM

As RXed.

18 rounds + 16 pull-ups.

Up 7 rounds from last time (2005-06-29).

Comment #66 - Posted by: john v. at December 10, 2005 11:16 AM

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.

Comment #67 - Posted by: kelly moore at December 10, 2005 11:18 AM

DJ,
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.

Comment #68 - Posted by: Stage,C at December 10, 2005 11:22 AM

11 rounds +8
first 9 1/2 rounds perfect dead hang, then fell appart.

Comment #69 - Posted by: r.parker at December 10, 2005 11:33 AM

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

Comment #70 - Posted by: Josh at December 10, 2005 11:42 AM

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.

Comment #71 - Posted by: Dmh6482 at December 10, 2005 11:54 AM

11 rounds. Same as last time.

Comment #72 - Posted by: RickB at December 10, 2005 11:59 AM

12 rds.

Comment #73 - Posted by: dev at December 10, 2005 12:10 PM

TommyKrackCorn:

Round 8, 4 + 5 on 9, and failed to get 10.

Comment #74 - Posted by: TommyKrackCorn at December 10, 2005 12:38 PM

Cfwu minus pu's plus pushups
8 rounds followed by four rounds of singles and 2 rounds of doubles
clean and jerk singles
85,105,125,135,155,175,185,195(pr)
jerk press 85 x 8reps x 3
sucked on the pu's so threw in some extra work

Comment #75 - Posted by: brian at December 10, 2005 12:51 PM

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.

Comment #76 - Posted by: KP at December 10, 2005 12:54 PM

13 rounds.

I've improved a lot on pull-ups, but there's still a ways to go...

Comment #77 - Posted by: Ian M. at December 10, 2005 12:58 PM

15 rnds + 14 - at home

3 reps better than last time. Lots of jumping negatives.

Comment #78 - Posted by: EMelton at December 10, 2005 12:58 PM

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!

Comment #79 - Posted by: roycon at December 10, 2005 1:01 PM

12 rounds

Comment #80 - Posted by: PeterN at December 10, 2005 1:04 PM

Webster - 12 rounds complete + 12 pullups
Mulcahy - 18 rounds complete

Comment #81 - Posted by: Mulcahy at December 10, 2005 1:11 PM

7 rounds +3

Comment #82 - Posted by: Larry E. at December 10, 2005 1:29 PM

11 sorry rounds

Comment #83 - Posted by: Anand B. at December 10, 2005 1:37 PM

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)
Mixed-grip
Dead-hang

Next time I'll get 8..... maybe

Comment #84 - Posted by: AdamCL at December 10, 2005 1:39 PM

CFWU x3(-pull-ups, +push-ups, sub'd flutterkicks for sit-ups)

WOD 12rds/min's +10 bad singles
5k later

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.

Comment #85 - Posted by: DJ at December 10, 2005 1:52 PM

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

Comment #86 - Posted by: Karl from Champaign, IL at December 10, 2005 1:56 PM

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!

Comment #87 - Posted by: Patrick at December 10, 2005 2:00 PM

10 minutes plus 9
64 pull ups... this is from someone who couldn't do a single pull up six weeks ago.

Comment #88 - Posted by: Sam P at December 10, 2005 2:03 PM

15 rounds plus 14
1 band assist kipping (down from 2 band)
total PU's= 134

Comment #89 - Posted by: Kathryn at December 10, 2005 2:14 PM

14 rounds as rx'd (w/ 4 lb weight vest)

1 round better than last time (which was sans vest)

Comment #90 - Posted by: paulw at December 10, 2005 2:17 PM

17 rounds + 14
unbroken thru round 9
jumping singles dominated by the end.

Comment #91 - Posted by: CodyC at December 10, 2005 2:22 PM

1-10: dead hangs
11-16: kips
total: 16 minutes

Comment #92 - Posted by: Mike O at December 10, 2005 2:29 PM

77.5, 12.5%.

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.

Comment #93 - Posted by: Matt Townsend at December 10, 2005 2:31 PM

8 rounds

kipping jumping anything i could do to get my big a@# up and chin over the bar!

Thanks

Comment #94 - Posted by: Durfee at December 10, 2005 2:33 PM

WOD to 17 with 16 on the 18 set.

Comment #95 - Posted by: rick ihrie at December 10, 2005 2:53 PM

21-15-9
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.

Comment #96 - Posted by: Steve S at December 10, 2005 3:02 PM

10

Comment #97 - Posted by: Reebs at December 10, 2005 3:07 PM

23# vest, 13 rds + 12 pull-ups

Comment #98 - Posted by: Eric2 at December 10, 2005 3:08 PM

16 rounds +12 reps
followed up with some snatch pulls, working on explosion with no arm bend:
55x4,5,6
75x4,5,6
Arm bending is tempting!

Comment #99 - Posted by: Lynne Pitts at December 10, 2005 3:22 PM

Noon
A Dan John workout

Deadlift 185lbs 10 times
box jumps to a 22inch box, 20 times
3 rounds
3:52

Evening
WOD
13rds plus 10

Steveo

Comment #100 - Posted by: steven stackpole at December 10, 2005 3:29 PM

12 rounds + 10 reps - deadhang PU's
Sets 10 and 11 were broken. Set 12 was severely broken.

Comment #101 - Posted by: EBourassa at December 10, 2005 3:32 PM

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.

Comment #102 - Posted by: Stage,C at December 10, 2005 3:37 PM

Sam P, great job. Man what a improvement!

Comment #103 - Posted by: Stage,C at December 10, 2005 3:38 PM

20 rounds
Broken sets for 17-20

Comment #104 - Posted by: christianwebster at December 10, 2005 3:47 PM

13

Everything after minute 8 assisted with a resistance band.

Comment #105 - Posted by: Ellen S at December 10, 2005 4:00 PM

kelly ...you rock!!!!

Comment #106 - Posted by: DavidE at December 10, 2005 4:12 PM

as rx'd
completed 8min, missed 9
last time was 6.
followed by making up 12x1 thruster WOD

Comment #107 - Posted by: marshall at December 10, 2005 4:15 PM

9 rounds + 6
surprising how that wears you out so fast, either that our I am one worthless individual today...

Comment #108 - Posted by: John H. at December 10, 2005 4:19 PM

8 minutes + 8 :)

Comment #109 - Posted by: maddog at December 10, 2005 4:23 PM

7 rounds + 7 deadhang pull ups on backyard swing set fat crossbar. not much warm up.

Comment #110 - Posted by: kevin o at December 10, 2005 4:27 PM

18 rounds plus 11
finally getting the kip down...and it helps!

Comment #111 - Posted by: CrossFit Denver (Coming Soon!) at December 10, 2005 4:40 PM

BTW=150.

WOD- On the rings with a 20# weighted vest. 16 complete rounds. Feeling much more on my game than yesterday.

-D.

Comment #112 - Posted by: Dan Silver at December 10, 2005 4:46 PM

14 rounds + 12
PR

Comment #113 - Posted by: SethO at December 10, 2005 4:55 PM

AM - 5K run
PM - wod:
20 complete rounds as prescribed.
started kipping on 11th round.

Comment #114 - Posted by: JC at December 10, 2005 4:57 PM

KB Swings, PVC OH Squat, and PVC Snatch Balance warm-up

6 minutes + 6 (all dead hang and chest to the bar)

Comment #115 - Posted by: Chris Brown at December 10, 2005 5:02 PM

14 rounds + 10
left shoulder felt numb

Comment #116 - Posted by: Kyle E. at December 10, 2005 5:06 PM

17 rounds

broken up at:
12 6-6
13 7-6
14 7-7
15 7-8
16 jumping
17 jumping
couldnt do any more..

Comment #117 - Posted by: dennyy at December 10, 2005 5:06 PM

9 rounds

Comment #118 - Posted by: Angela at December 10, 2005 5:31 PM

12 rds + 8

Comment #119 - Posted by: Daniel i at December 10, 2005 5:41 PM

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.

Comment #120 - Posted by: John Elstad at December 10, 2005 6:05 PM

I got sets of clean and press with locked knees
55x12
60x12
65x8 (+4 clean&push-press)
70x3,3,3,3
strength limited not wind, although I was breathing hard, but not compared to a real wod

pullups rounds:
L-pullups 1-10
kipping 11-19

Comment #121 - Posted by: craigv bwt 185 at December 10, 2005 7:14 PM

7 sad rounds (in the dark, with no noise allowed due to a sleeping baby!)

Comment #122 - Posted by: chris m at December 10, 2005 7:16 PM

I'm back

10 rnds + 7

Comment #123 - Posted by: Chuck Pelowski at December 10, 2005 7:21 PM

13 jumping

Comment #124 - Posted by: mrs bhn at December 10, 2005 7:23 PM

CF WUx3 without pullups

9 rounds last 4 reps of round 9 where Jumpers with negative on the way down.

Comment #125 - Posted by: Joseph_B at December 10, 2005 7:28 PM

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.

Comment #126 - Posted by: DaNewf at December 10, 2005 7:32 PM

14 rds plus 14 (did the 15th rep at 1 sec after the minute time frame)

Comment #127 - Posted by: john l at December 10, 2005 7:59 PM

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.

Comment #128 - Posted by: Baron at December 10, 2005 8:26 PM

Team Baghdad:

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 +

Comment #129 - Posted by: jan jeffrey at December 10, 2005 8:29 PM

5 Sets +4 on 6th minute.

You old people rock. ;)

Comment #130 - Posted by: Wolfareno at December 10, 2005 10:23 PM

11 rounds - all real pullups

Comment #131 - Posted by: ChadC at December 10, 2005 10:50 PM

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.

Comment #132 - Posted by: Shaun Trainor at December 10, 2005 11:38 PM

team tikrit:
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

Comment #133 - Posted by: mfbunch at December 11, 2005 12:21 AM

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

Comment #134 - Posted by: Aaron_Wilson at December 11, 2005 1:28 AM

7 rounds +1, good form but boy am i lagging behind most in pullups-maybe i am too heavy!!

Comment #135 - Posted by: Ers. at December 11, 2005 2:35 AM

7 rounds +1-strict form but broken into sets for last 2 rounds.

Comment #136 - Posted by: Ers. at December 11, 2005 2:37 AM

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.

Comment #137 - Posted by: adam at December 11, 2005 6:42 AM

16 rounds, + 12
an improvement by 3 rounds- I'll take it.

Comment #138 - Posted by: cates at December 11, 2005 6:49 AM

Did 15 rounds...the last 6 were jumping and my arms are dead :(

Comment #139 - Posted by: Craig L at December 11, 2005 7:05 AM

as rx'd 17 complete rounds.

Comment #140 - Posted by: brent at December 11, 2005 9:33 AM

11 pullups

Did 12 next round using jumping pullups.

Comment #141 - Posted by: MikeY at December 11, 2005 10:15 AM

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.

Comment #142 - Posted by: MikeM at December 11, 2005 10:46 AM

Some of you guys are talking about "Kipping", can someone explain the diff. in kipping and regular pull-ups.

Comment #143 - Posted by: Scotty B at December 11, 2005 11:23 AM

8 rounds as rx'd.

Comment #144 - Posted by: bartjamdao at December 11, 2005 11:24 AM

14 rounds + 5, kipped for all of them

Comment #145 - Posted by: Travis_r at December 11, 2005 11:46 AM

13 rounds

Comment #146 - Posted by: Sue A. at December 11, 2005 12:07 PM

15 rounds + 11

Comment #147 - Posted by: Kyle Felmley at December 11, 2005 12:47 PM

Completed the WOD in 22:56:20.

3 rounds for time of:

Run 100 meters
50 pushups
Run 100 meters
50 situps
Run 100 meters
50 squats

Was not able to do back extensions, since this WOD was done in a park. Decided to skip back extensions, until the upcoming week.

Comment #148 - Posted by: Adrian D at December 11, 2005 12:51 PM

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!

John

Comment #149 - Posted by: John Murp.hy at December 11, 2005 1:47 PM

Rower: 16min 300Cal
Stairmaster: 15min 229Cal
Eliptical: 15min 130Cal

Comment #150 - Posted by: Matt Durham-IAFF at December 11, 2005 1:50 PM

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

Comment #151 - Posted by: Chrispy at December 11, 2005 3:44 PM

9 rounds + 6
(last time 8rounds + 6)

Awesome Sue and Brent!...I still need much help on my kip!~~

Comment #152 - Posted by: Katie Jo at December 11, 2005 4:39 PM

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.

Comment #153 - Posted by: Greg C at December 11, 2005 4:44 PM

Did barbell complex from grapplers gym with 95 lbs prior to attempting this workout
Finished eight rounds + 6 pull ups........Meyer

Comment #154 - Posted by: Meyer at December 11, 2005 6:03 PM

14 rounds

Comment #155 - Posted by: chase z at December 11, 2005 6:10 PM

Nine rounds, up from seven last time. Round nine was all singles.

Comment #156 - Posted by: ALF at December 11, 2005 6:55 PM

12:7
12 minutes + 7reps
Total: 80

Comment #157 - Posted by: Pierre Auge at December 11, 2005 7:22 PM

12 rounds + 6...no fun at all

Comment #158 - Posted by: JBell at December 11, 2005 7:44 PM

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.

Comment #159 - Posted by: brad at December 11, 2005 8:15 PM

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.

Comment #160 - Posted by: Josh Hillis at December 11, 2005 8:32 PM

17 rounds
Did a few extra sets to get to 200 pull-ups.

Comment #161 - Posted by: Collin H. at December 11, 2005 9:16 PM

15 rounds + 14!
Should've jumped to get those last two.
Any thoughts on metal bars versus those nice foam ones at the Y?

Comment #162 - Posted by: Brian E. at December 11, 2005 10:06 PM

9 rounds + 5

for Brown, the post nazi!

Comment #163 - Posted by: Sandy S at December 11, 2005 10:09 PM

got to 13 and ran out of puff
11 last time

Comment #164 - Posted by: adrian at December 12, 2005 12:50 AM

Completed on the 12th of Dec.

8 rounds + 6 pullups

Comment #165 - Posted by: Allen Yeh at December 12, 2005 4:11 AM

7 rounds plus 7

Comment #166 - Posted by: Ben Browning at December 12, 2005 6:27 AM

Ashamed... 9 rounds +5. Need to learn to kipup and get stronger at pullup's.

Comment #167 - Posted by: Matt McKinley at December 12, 2005 8:01 AM

13 rnds

Comment #168 - Posted by: RonS at December 12, 2005 9:06 AM

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.

Comment #169 - Posted by: John P at December 12, 2005 10:15 AM

9 rounds +2

Comment #170 - Posted by: Ian D'Ambrosia at December 12, 2005 10:23 AM

9 rounds on assist machine

Comment #171 - Posted by: U'i at December 12, 2005 11:00 AM

11 rounds + 11 reps in the twelth minute

Comment #172 - Posted by: Hartman at December 12, 2005 11:33 AM

Subbed 100m runs with 100 single-unders and skipped the last 4 sets of them.

52:20 min.

Usually not that bad compared to the other posts, I don't get it. Feeling like I'm not progressing.

Comment #173 - Posted by: JefM at December 12, 2005 11:39 AM

Got thru the 13th minute, last time thru the 12th...

Comment #174 - Posted by: jdg at December 12, 2005 1:11 PM

7 rounds (assisted - Cybex #14)

Comment #175 - Posted by: GinaC at December 12, 2005 4:15 PM

I was able to get 9 rounds + 5 reps.

Bird made it to 6 rounds assisted.

Comment #176 - Posted by: Ray P at December 12, 2005 5:31 PM

19 rounds

Worked Handstand push ups on parallettes.

Comment #177 - Posted by: Jeff at December 12, 2005 6:44 PM

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.

Comment #178 - Posted by: Phil Feairheller at December 12, 2005 7:20 PM

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.

Comment #179 - Posted by: Andy Shirley at December 12, 2005 11:57 PM

11 rounds +7 (up from from 8x +6 last time)

Comment #180 - Posted by: JefM at December 13, 2005 10:08 AM

15+11

Comment #181 - Posted by: RAINBOLT at December 13, 2005 10:42 AM

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)

Comment #182 - Posted by: Rene' at December 13, 2005 3:48 PM

Done 12/10/05:
Jason: 8 rounds + 7 pull-ups (all dead hang)

Joe: 16 rounds + 12 pull-ups

Done 12/13/05:
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)

Comment #183 - Posted by: Joe M. at December 13, 2005 6:52 PM

Burpee workout
:05 work, ::30 of exercise followed by ::30 of heavy bag, five times through. :01 rest, 4 rounds.
Exercises
L hand C and J 75# db
r hand
150# sb dl
burpees...
followed by 2k, no rest, :07::55

Comment #184 - Posted by: Mike Joyce at December 14, 2005 8:24 AM

Abraham Lincoln crossfit

Tom (bw 206)

8 rounds, one better than last time

Comment #185 - Posted by: Tom and Joe Londrigan at December 14, 2005 2:06 PM

Round 1-8 Deadhang
Round 9-13 Kipping
Round 14-20 Jumping

Previous PR 8 minutes of Deadhang + Kip

Comment #186 - Posted by: PAUL3_ONLINE at December 14, 2005 2:32 PM

12 rounds then 8-12 jumpers per minute for the rest of the 20 minutes.

Comment #187 - Posted by: Steve HB at December 15, 2005 5:52 PM

8 Rounds. 1 better than last time.

Comment #188 - Posted by: Michael Kent at December 15, 2005 7:56 PM

19 rounds... so close to getting twenty, but I fell a mere 2 short.

Comment #189 - Posted by: Reckdenwald at December 16, 2005 12:42 PM

15 rounds + 12
new PR

Comment #190 - Posted by: Jay at December 17, 2005 10:04 AM

clock pull-ups

tim
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!

sam
use 3 folds of theraband got to 3 in 3 then 1 in 4th

Comment #191 - Posted by: Tim 'crack' Hulbert at December 19, 2005 2:09 AM

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.

London Crossfitter!

Comment #192 - Posted by: Lorenzo F at December 19, 2005 2:30 AM

14 minutes.

Comment #193 - Posted by: tclark at December 22, 2005 3:09 PM
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