I was just thinking how my shoulder had been pain free lately... This looks nice!

How on earth did that one group not make pullup improvement?

I was just checking out the exercises page again, and was totally surprised by all the new additions and (apparently) plans to even further expand the exercises page! Kudos, Coach, this is an awesome thing you have going here.

Andrew B,

Rope climb to exhaustion late the night before testing is how.

stupid question- vvhat is a bumper??
is it just a plate vvith rubber coating??

It's a solid rubber plate- suckers bounce, and thus don't dig demolish floors when one is handling weights one is...uncertain of. And google before you clutter the board!

Suggestions for subs or adjustments? I still have not figured out the kipping pull up and have to do high rep pull ups with assistance.
Any ideas are greatly appreciated.

thanks for the ansvver- didnt google cause i thought it may have been American slang.......

The groups who did the AFM training were in better shape than those doing Crossfit (they had better inintial scores), thus one would expect the less fit participants (the Crossfitters) to exhibit more significant gains.

hi,

You missed something radically more significant. Try again.

Here's a hint:

"We do your stuff nearly as well as you do, you can�t do ours very well at all, and we can do everything that we both don�t do much better than you can."

Newbie to CF (about 3 weeks). What happend to the FAQ's? I am tring to figure out how to do kipping and stict pullups.

Joe,both the pull-ups and the kipping pull-up can be viewed under the exercises link located in the upper left of the main page. (under Navigation)

Coach,
I noticed this when I read the CFJ a few days ago but wasn't sure where to ask about it.

Why the discrepancy in the starting obstacle course times between the AFM and CF groups? This is present in both the CAP and DP1.2 groups. Just curious, an if I missed a prior explanation, I apologize.

This about sums up Crossfit for me in these two paras:
"Conclusion
� The CrossFit group made equal or greater strength gains than the AFM with shorter workouts
� The CrossFit group obtained equal the aerobic gains while performing less than half the running".

I keep on thinking as I do my workouts: "Crossfit. Spend less time in the gym."

Well said Matt

I have only been doing crossfit for the last few weeks but I am hooked. Being in the military I have to do both types of workouts and the standard military PT just plain gets old. Cross Fit is something new everyday, so not only does it work, it makes me want to do more. Cant say that for calistenics(sp?) everyday. I havent had a PFT yet, but I am positive my scores will be a lot higher, and I am learning more movements which help out in day to day activities. Thanks again Coach, wish I found this a few years ago.

This is gonna hurt tomorrow morning. I'm really looking forward to hitting the gym n' trying this WOD out. Can't wait to see Kelly Moore's time too as well..

I need a clarification:

10 rounds for time-
3 weighted pullups @ 45lbs.
5 dead-hang/no-kip pullups
7 kipped pullups
Feet touching the ground ends a "set"

The goal is to keep going without interruption, yes? So if we hit the ground on rep 4 of the kipped pullups, that ends the set (for scoring purposes)...but we still finish the 3 kipped pullups as the beginning of the next "set", right?

In other words, the end of a "set" doesn't constitute the termination of a round. Correct?

Andy,

I don't really know.

Both CAP and DP1.2 were divided "randomly" into two groups - CF and AFM. I say "randomly" because they tried to put those with limited English in the French-Canadian instructors' group, and of course this would introduce a bias of unknown weight.

Interestingly, this is not the first time CF has gone toe-to-toe in clinical test with a more traditional PT. At Florida Police Corps' in Jacksonville Florida (A now defunct US DOJ program) and at Colorado State Patrol, where we have been the house program for years, we similarly bested the extant program by its own standards/tests.

In each instance greater efficacy and safety were the sole province of CF.

The data of the eight week Infantry School Trial fit the data of the seventeen week Colorado State Patrol data beautifully, suggesting that the differences between the CF and AFM group would have been even greater had the experiment gone longer. (I guarantee divergence of the two approaches' results would continue for years.)

Finally, from the largely tongue in cheek, "We do your stuff nearly as well as you do, you can�t do ours very well at all, and we can do everything that we both don�t do much better than you can.", we've demonstrated the first proposition clearly, in fact, what we've shown is that "We can do your stuff BETTER than you do", but I wouldn't expect this result against more specialized PT. At any rate there's reluctance verging on dread to test the second proposition and in five years of global stumping we've not found advocates of any PT protocol willing to even talk about testing all three.

Matt G.,

Exactly.

Thanks Coach!

Wish I had rope climbs as an excuse:
Made 5 rounds (sets: 1,5,6,7,9) in 27 mins before I couldn't get the weighted reps near the bar. Lately relearning the lesson that a year of "crossfit-inspired" workouts is very different from a year of WOD's.

Coach:
Just caught the explination as to the pullup non-improvement. I thought that squats would directly relate to verticle jump and in both CF groups squats increased significantly while verticle jump decreased.

reasons?
Thanks,
Rich

also- 30# dumbbell used.

Trying to avoid cluttering and have searched but can't find lynne's new FAQ link. Thanks.

Sorry, I gottit. Here it is for other newbie/slowbies: http://www.crossfit.com/cf-info/faq.html

RJF98,

Squatters, even great ones, can't jump worth, well, squat. We need the "scoop" of the clean to improve vertical leap. We have to be able to bring the torso to perpendicular to optimally, maximally, explosively, extend the hip-leg, and only from this posture is the line of action truly upward.

Vertical leap, an expression of speed strength, is learned. Speed and power develop from both "practice" (as does coordination, agility, balance, and accuracy) and "training" (as does cardiorespiratory endurance, stamina, limit strength, and flexibility).

You can think of "training" as improving hardware and "practice" as improving software. Improved vertical leap comes from improvements in both. The Canadian Infantry School CF Cell, while light-years ahead of other free-world Mil PT programs programs, has yet to learn how to teach a technically refined and correct clean. Next year. I could improve the vertical leap in either group in just a few hours of technique training.

BTW, one of the natural and predictable consequences of the prevailing dumbed-down or skilless PT is a marked diminution of neurological adaptations critical to optimal expression of speed and power. The knuckleheads insisting that our skill movements are too hard or irrelevant to performance have dealt a blow to elite performance that they can't begin to understand.

The run, push-up, sit-up, jumping jack, lather, rinse, repeat, PT dominant in LEO/Mil training is woefully inadequate to the essential needs of these men and women.

Sorry for the rant.

21:50
10 sets as rx'd, used weight belt instead

Sorry for the rant.
Posted by Coach at January 7, 2006 06:17 AM

Um, Coach, I'm pretty sure I speak for everybody when I say we don't mind. Thanks for taking the time to answer these questions -- I had some of the same questions when I read the journal. Your answers were extraordinarily helpful and much appreciated, as always.

Coach,
The responses on the subjective 'exercise difficulty' chart cluster around neutral, indicating the CF workouts were not perceived as too hard, even though new exercises were undoubtedly learned. I read this study in the journal, and again today. The only data I didn't find was the DL data from the before/after PT test. Looking at the percentage improvement in the O-course and the run, it looks like only the CAP group did better than CF (on the O-course). Knowing that CF got the results with less running is something the metrics just show but is the tremendous to hear. I like the other survey responses of better field application, physical prep, and enjoyment. Sometimes human responses like that outweigh pure metrics, IMO. Was there a vote at the end of the trial of which program the participants wanted to continue with? This was a great study and it'd be great to see any data from the CSP.

16:01.

Did every rep, but only three rounds were unbroken, and therefore un"terminated".

I feel like I was terminated.

...so..one round is really a total of 15 PUs w/o coming off the bar....tnen do 9 more??? thanks anybody

About squating and vertical-IMO if you combine squats wiht expolosive movement your vertical will take off. As a basketball player in my youth, my increase in vertical jump was directly related to my squat strength. At 5'9" i could dunk. I was squatting 275 for 3-5 reps (Full deep squat) at 155 lbs. At that time i would only occaisionally dead lift and clean and jerk. But , obviously i did a ton of jumping-

What is a strict pull-up?
Is there a video?

;-)

Jerry,
Actually, yes - strict vs kipping pull-ups: http://media.crossfit.com/cf-video/strict-kip.rmvb

My earlier post should read "Knowing that CF got the results with less running is something the metrics just don't show but is tremendous to hear."

Tim, Steve S,

Thank you gentlemen. It is an absolute honor to serve this community.

The confusion re. the Deadlift data is my fault. The AFM employs a dumbbell deadlift and refers to it as a "squat". In the redaction I changed the nomenclature to avoid confusion. So...the AFM group deadlifts and calls it squatting and the CF group performed both exercises.

Dave K - you are correct.

In my opinion, CF smokes traditional military physical training (PT). Now this might be my preference but I have seen dramatic gains throughout all my areas of fitness since starting CF in November. The only area that suffers is flexibility. I have to stretch alot because all CF workouts still make me sore because I am building an oxygen debt with every workout, not to mention the WOD kicks my butt. However, I am a Diving Medical Technician Instructor. I train military and Allied Forces in physical training almost everyday. I switched to CF because I was not getting the results I wanted. Since starting CF I have lowered my body fat percentage, increased my anaerobic endurance, and my muscular strength has made steady gains. At the dive school, out workouts typically contain core conditioning, a four - six mile run, some calisthenics, lengthy swims, and maybe some pull-ups or dips. These military workouts take approximately 2-3 hours. After 9 years in the military and almost 3 years as an Instructor at the dive school, I find CF to be more attractive. The workouts are shorter I get the same or more gains. The WOD always is dreamed about the day before, which leaves a sort of mystery that keeps me coming back. I first heard about CF when I walked up to a friend and he was watching the Nasty Girls video. I was saying things like "they are kipping to do those pull-ups" and "How hard could a muscle-up possibly be?" Well, my friend just laughed and invited me to try. I went to the gym the next day and was suprised. I could not even do a muscle-up. Those girls in that video are hardcore. Everyone at the command has heard of the elite CF girls video, many make comments, but don't dare to try the work out.

For those of you wondering the difference in strict and kipping pull-ups, I think I can help,

1) Strict pull-ups: start after dropping the weight from the weighted pull-ups and bring your body to a dead hang. A dead hang is with your arms locked out and legs hanging. Remain vertical as you bring your chin over the bar (try to touch your chest) and then return to the dead hang position. At no time will you use your legs to kip, squirm, bicycle, or do anything else to assist your transit to the up position. Remember to pull strictly with your back.

2) Kipping pull-ups: the only difference between a strict and a kipping pull-up is that you cheat by using your legs and hips to gain momentum to bring your chin over the bar. Try not to your any jerking movements because this can lead to injury.

Proud that the Canadian Military has the courage to test the validity and efficacy of Crossfit.

While things like this are never done easily or quickly, hopefully they will also show a similar forward thinking and progressive ideal in instituting it officially.

Thanks Coach

Steveo

19:33; only first three sets unbroken.

no one around to help place the dumbbell between my ankles. used plates and a belt instead.

round 1: 45lb - nearly unbroken, had to stop to drop the weight belt.

round 2: 35lb - as round 1.

rounds 3-10: 25lb - all broken, the last set was all singles.

time - 28:28

Hi all,
Workout as follows
Lisa {Run 600m, Snatch 40 kilosx1x9, run 400m, snatch 35 kilosx1x15, run 200m, snatch 27 kilosx21}.
Duration 20:00
Jon {Bike ride (Airdyne) 2 miles (5:16); Snatch 60x1x12, 70x1x6, 80x1x6; {Bike ride (Airdyne) 2 miles (5:25). Total time 24:20.
{Squat 110 kilosx5 and Weighted ring push-up (+21 kilos)x6}.
Duration 9:00. Bdw. 80 kilos.
Rest...

Round 1 45lbs
Round 2, 3, 4 35lbs
Round 5-10 25lbs

All rounds bar the first two broken into 3 sets (3+1, 4+2, 5)

16mins :D

Left elbow couldn't take the full weight for all sets as my new 56lbs Kettlebell has knackered it.

I too was wondering when and where to ask questions about this study. Mainly, and I hate to go into "statistics geek" mode (but will anyhow), I am wondering about what the standard deviations were, and if paired samples t-tests were run on the study (especially the physical performance variables)? Also, given that the study wasn't a "true random assignment" (and having done studies like this before, this is not a knock, it just reflects the reality of implementing studies) - were control variables entered in (i.e., BMI [weight/height - hate it, but it is something], age, etc.)?

I have to say - when I saw this in the CFJ, I got quite excited - finally, data!! Not to say the clinical proof from my own experience isn't compelling, it just makes it an easier sell for some of the projects I'm working on.

I had 25 minutes to complete this workout. I used my 12lb medicine ball rather than a 45lb dumbbell because I know how strong I'm not. I started a round every two minutes and I finished in 19:11. Got pretty gritty at the end.

Did 5 rounds of 5 dead hang, 7 kipping pullups. Did not count sets. Ended with 15 minute row.

As Rx'ed but definately broken: 30:08
Followed by: 100 ring push-ups and 1 min static

This was another tough one. 22:59, using 45# for the first sets and 35# on the last 3 or 4. Broken into little pieces. Didn't even bother to count sets because I'm not sure I can count that high.

Started the workout with a straight bar muscle up. Now that I can finally do them, I am an addict.

WOD: 20:58...but i used my 20lb med ball bc that was all i had access to today. it wouldve been rough w/ a 45# DB. 3 full rounds...broken rounds as follows: 4th set-3/4,1/7 and all the others broken 3,5,7). run work later.

I am horrible at pull-ups!! I could barely complete round 1 unbroken. This is only my 4th day doing CF though. Should I be disappointed or is this normal for a rookie? I am completely fired up about this lifestyle and can't wait until the spring to take these workouts outside!! Thanks again.

WOD as Rx'ed 28:23 w/45 lb DB

Sets to complete: one billion trillion.

Broken into the 3,5,7 variety at the beginning and then it was ugly. Hands and back are shot.

Once again, the theory of if you pound a rock hard enough it will learn worked. I felt so much more explosive during the kipping pull-ups.

CrossFit efficacy in:

Military PT-Proven

Rehabilitative Medicine/Physical Therapy- Clinical observations favorable, testing in progress.

Elementary Physical Education- Study in progress.

Quantifiable parameters of health including blood panels- Study in progress.

The data continues to roll in and it is only getting started. As more data accumulates the difference between effective Strength & Conditioning and the snake-oil will be made ever more clear...as will the difference between the tool-venders and the Craftsmen.

This is my 2 bits on the Canadian Inf Sch CF vs AFM test.

I was on the test and like nearly everyone who tested with me, performed worse on the post-test than the pre-test. Those people who did CF had less of a decline in performance during the trial period.

Does this show that CF is a better training program? Mabye it shows that those people who did strictly controled CF got more rest than those who did the AFM.

Use of a control group (ie. group performing no exercise) and the use of strict training journals collected and analysed (which would include hours of sleep)would have helped to collect more valid data points.

As it was, I wouldn't base any decisions for future exercise programs on this study.

(That being said, I've been doing the WOD's since 15 Sept 05 and have maintained a +/- 20min 5km, while increasing deadlift from #275 to #405 and cleans from #175 to #245. As well, I have noticed significant funtional gains in hand strength. I love CF and promote it tirelessly to anyone who will listen!)
Cheers.

subbed 20 lbs instead of 45 lbs

21:25....oh yeah, 33 sets

a kip is not "cheating" keep on reading....

Robb -

Would you be willing to discuss your elementary school protocol? My mother-in-law just received a grant (Arkansas Blue and You/Blue Cross-Blue Shield) to run a year-long after school fitness program for K-9th grade (Beebe School Systems). I've offered to help out (she writes a lot of grants, but hasn't worked on the specifics).

If you'd like to take this off-list, my email is pstewart@astate.edu.

cheers
Patrick

Wow... good one. Katie Jo and I were having way too much fun complaining about our forearms to count sets...
Completed it... and our forearms will thank us later! Much needed.

All apologies.
The study published in the CF journal was not the one I was involved with.

disregard.

cfwux1

3 weighted pullups
5 dh pullups
7 kipping pu's

10 rounds =22.58.00
first 3 rds with 25# unbroken
4-5 rds w/20#
6-10 w/10#

DScott wrote:
"Should I be disappointed or is this normal for a rookie?"

There's nothing normal about CrossFit. I don't think a "normal" person does 150 pull-ups on a Saturday morning with or without additional weight! These workouts beat everybody up. Rest up, eat right, get some and go again. Pace yourself and it will get better.

I agree about Spring!

Regarding jumping as discussed above by coach, rfj98 and tbird:

explosive exercises definitely helped my jumping as a b-ball player. After practicing push jerks and snatches for a month or two I rebound, dunk, and block shots with more ferocity than ever.

B-ballers and v-ballers: implement these two lifts and benefit greatly.

I managed to do 5 rounds in ~12 minutes but in a contrived way, so not sure if I captured any of the spirit of the workout. Ring pullups, 40# in backpack (taking off every time), changed to 30# on round 4 & 5. Seems like the physics of a ring pullup are dramatically different than on a bar, more so than I ever thought.

Team Ruthless CF Va

I should have read Matt G's question and Coach's answer before I did the w/o.I Didn't do it quite right but I did do all the reps of each type of pull up that was witten and in that order.

time was 19:38

Hey guy�s
Took a long hard look at the Canadian data and was shocked at its striking similarity to the study we conducted in Florida! I could have saved them a ton of time and effort.

46:02

3 rounds completed
26 sets

Cates- 35:05 Subbed 45# daughter & 50# brick tied to a piece of PVC pipe for dumbell.
Very long rests, but never broke sets of 15!

Gretchen- 42:03 Subbed 5x Jumping P/U's & 10x Ring Rows.
(She claims her time suffered for having to wait on an old slow guy to get off her bar...)

Robb,

We collected blood panel data on every client from '95-'98. Trig's, HDL, LDL, HgA1C...

It was a colossal waste of time. The physicians who demanded the data were least inclined to look at it. (Similarly, the physicians who condescendingly explained that they needed to see PRL absolutely, positively refused to read it - and we had reams of it.) Ahmik Jones and Bruce Eisendorf are the two major exceptions.

Mil/LEO personnel, contact me with your details and I'll put you in touch with the brilliant young Infantry School Captains who marshaled the resources and support within their command to test and begin CF implementation. They have been very resourceful in helping U.S. Mil Personnel in presenting CrossFit to superiors.

I misunderstood.
I completed 6 sets w/ 45(unbroken)
The failed sets were all during the kipping phase. I shorted myself approx. 25 kipping pullups. I will do them later. It took me 25 minutes.

42:49; BW=225
All sets broken - every last one of them - first three sets with 35lb; next three sets with 25lb; one set with 20lb; last three with 10lb. Most weighted pullups were singles. Most kips were broken into 3/4.

Finished off with handstand holds.

Lake Dillon Fire Rescue A-Team

Resident FF Nick: sub'd 3 pullups and 12 negatives until round 7 and then went to assited pullups. Time 45:00

Resident FF Scully: sub'd 35# dumbells, all sets unbroken. Time 44:50

Firefighter McGinnis: 1st set with 45# and all others with 35# dumbells, all sets unbroken. Time 44:50

Driver/Engineer Rutledge: 1st set with 45# and all others with 35# dumbells, all sets unbroken. Time 44:50

We took a long while to ensure none of our sets were broken. . . This WOD kicked our butts!

3rd WOD- destroyed me.
Not one set completed. Weighted 25lb. and regular ok when broken up. I'm having a hard time w/ the kips. Total 7 sets attemped. I can only go up.

chris

Coach-

I consider that data "money in the bank", beyond satisfying my own curiosity. I'm not interested in changing any minds...just collect, refine, and publish. Someday someone (even some of us) will want some numbers and we will have them.

Patrick-

I'll shoot you an email but there is not much to it. We have 4 PE instructors who teach at 3 of our local middle schools and one high school. They have been doing WOD's for about 6 months now and see a dramatic shift in both results and desire to participate in their classes. The kids think its fun!

At NorCal we start a pilot program on Jan 23 with the county home school program in which we will administer their PE 3x per week. The home schoolers have a PE requirement but neither the kids nor parents have liked/continued with their past options. We shall see how it goes with us.

Err...didn't do the WOD yesterday...so I am punishing myself today by doing yesterdays and todays...then mowing both lawns (even though its wet out...needs it)...then I'll pass out on the couch.

Be back later...rockin out the workout with Beck's Guerolito and the new Spoon album. :D

I know Robbie...We still advise all clients to go get a full blood work up, and most do.

We have fun teaching clients, and doc's how to interpret lipid profiles etc.

Good workout. It goes along ways to prove the effectiveness of the KIP

1rd + 1
17:55 with 15 lbs. next time 20/25 lbs

Gina
2 short of 1st rd
26:52 with 5lbs

Next time count total sets

subbed 30lb DB
time: 19:43
sets: many (forgot to count 'em!)

I don't know if I read this one right but this is what I did.
-C/F W/U
-Jan 5th w/o Push Jerk
-25lb weight, first set done w/out stopping,
all others broken after weighted pull-ups.
10 rnds
35 mins

San Diego CrossFit Weekend Warriors:

Helen
9:36

Thanks for a great time Ahmik and Krista!

Love the new location of the FAQs. The Samson stretch seems to need updating.

Sorry, the Samson stretch link, that is.

1st set close to as rx'd except with 20# db
2nd - 4th sets with 20# db and then jump/kip pullups
5th - 10th sets just jump/kip pullups
All reps broken into sets of 4 and 5
33:30
Even though I wasn't able to do it right it was still an incredible workout. This was my 6th WOD and I couldn't be more hooked.

Coach and/or Robb:

re:
"Quantifiable parameters of health including blood panels"

What test(s) would you recommend? Just for my own personal records, btw. I would like to be able to review some numbers maybe 6 months from now. Tests done will depend on cost though, cuz I'm saving my pennies for a CF certification seminar this year!!!

Thanks,
Janice.

Missed yesterday due to sleeping in and cold weather (Yes I am a cold weather wuss)
Did yesterdays WOD today.

Ran 3/4 mile (cause thats how my neighborhood is layed out)
2 reps at 155, 7 at 145
ran 1/2 mile
15 at 115
ran 1/4 mile
21 at 85
time 28:00

As Rxed-

Time = 29:20
Did the first round as one set. After that, I could only do one weighted at a time. So I didn't really count the sets, but I'd say I did about 50-55 total sets.

Finished up with:
5 Rds for time-
95# Shoulder Press 5 reps
95# Push Press 10 reps
95# Push Jerk 15 reps
Time = 13:12

Rd1-3 45# rd4-10 30#
First round unbroken in 29 sec
rd2-10 broken 1:19,1:55,1:52,2:03,2:25,2:25,2:24,2:24,2:26
total 19:47
I was surprised how consistent the round times were. I was happy to have been able to get one unbroken and even happier to go three rounds with 45#.

Anybody else sacrifice a few calluses today?

yep jim sacrificed my callous today. I could feel it getting painful during early rounds but later rounds I didnt even feel it..worked through the pain

It doesnt have to be fun to be fun...
finished it...
20lbs for weighted

Thanks Sue - you are awesome! This was much easier with someone else there...Champions train, losers complain??...

20:56

Used 25# DB since 45#'s was too much.

Ray

Did a half day today. Half weight, half rounds, half intensity.
5 rounds with 25#.
All rounds unbroken
7:00

Done fran today

time 4:58

Painstorm 9 tomorrow

a marathoner training with us for twelve weeks cut his running distance from 70 to 30 miles a week and dropped a half-marathon time by 6:30 seconds.

our fall test data indicates an average of 2.25 inches of VJ improvement over a twelve week training cycle, among other improved metrics in power, speed & agility.

we also reduced our training time from 85 to 55 minutes during the same twelve week period.

'nuff said

As intended and designated (45lbs.)
14:15.43
13 sets

I did the first 2 rounds as 1 set. I got the next 4 rounds as 1 set each. The last 4 rounds were 2 sets each. It was really weird, as I got fatigued I lost the ability to transition from dead-hang to kip on the fly. I had to stop, re-grip/reset myself and then I could go on.

WOD was #3...I started the day with a Stew Smith calisthenic pyramid wearing a 25lb. vest. That featured 110 total pullups, so I might have some room for improvement on this WOD.

Coach, great workout. I really enjoyed this one.

Early a.m.
Rower: 20 intervals of 100meters with 10 seconf breaks in between.

Late a.m.
Bench Press:
30X135lbs
10X Pull-ups
5X205lbs
10X Pull-ups
5X205lbs
10X Pull-ups
5X205lbs
10X Pull-ups
5X205lbs
10X Pull-ups
8X185lbs
10X Pull-ups
8X185lbs
10X Pull-ups
20X135lbs
10X Pull-ups

20XBox Jump
10XPull-ups
25XBack Extensions
25X Sit-ups high angle slant
20XBox Jump
10XPull-ups
25XBack Extensions
25X Sit-ups high angle slant
20XBox Jump
10XPull-ups
25XBack Extensions
25X Sit-ups high angle slant

sets broken. all reps completed.

30min (perhaps afew secs more, using phone mobile phone clock as timer)

nice WOD, arms are wrecked!

27:00 (thereabouts)
I did 100 dead hang pullups.
Set 1: 12 reps
Remaining sets: averaged approx. 2-3 reps per set

Matt G, That is impressive! You are really f-ing strong.

[First, I misinterpreted the instructions to mean set == round. My mistake, but helluva workout anyway.]
17:00
BW 155#
Used 35# DB for weighted PUs.
(weighted/strict/kipping) and a drop ends the set.
3/5/7
3/5/3
2/3/-
3/2/-
2/2/-
3/3/-
2/2/-
3/2/-
1/2/-
2/1/-

13:45 as rx'd...that was fun!

17:17 for the first 7 rounds. Only the first round completed as a whole set, the rest were terribly broken.

Then I had to stop and teach for a couple of hours. Tapped a student out 18 times for his 18th birthday (took about 17 minutes, stubborn little bastard).

Felt like a quitter so I finished the workout with a time for all 10 rounds of

22:14 (total time was about 3hrs).

I knew I should have kept practicing my wieghted pullups after I stopped months ago. The extra 45#s killed my time.

19 minutes but only one complete set and had to drop to 10 pound dumbell after 3 rounds. I did hammer curls and assissted chins as well as rows after.

35:40, broken into a total of 30 sets.

Did the first 5 rounds with the 45lbs, then down to 35 for the next 2, and down to 25 for the last two rounds. Tore a huge hole in my hand doing the kipping pull-ups.

Coach,

while the hip thrust "line" shown on your graph would corespond with your assertion (of a horizontal curve)about a swing (KB or DB), I would have to see the swing done "live". This is NOT the way I teach explosive swings. The line should be more at a 45 degree angle, coming up as it comes forward. When you dip down low, and bend the knees past 90 degrees, you get the kind of arc you show on your picture - vertical, then horizontal. When you fold at the hips, stick your butt back and bend your knees to about 100 degrees, and then thrust quickly forward, you get a more flatenned arc forward.

I think in your zeal to slam the swing, you overstate your point. IMO you should have said that the "swing will not MAXIMALLY develop athletic explosiveness". That, I can agree with. But to assert NO development of explosiveness is mistaken. Does that mean that if you were to train people to do swings, that their explosivness would NOT improve at all?? Would their vertical jump remain the same? I won't argue that Oly-lifting would make a bigger improvement (if taught and trained correctly), but to state their would be no increase in explosiveness is just wrong. There is no doubt that the "second pull" generates the max force, but when you watch people test their Standing Vertical Jump, their form is nearly identical to the KB swing.

Just after posting I walked on my hands for a continuous 80 ft. Haven't practiced that since doing the 100' challenge last year.

Thanks CF!

Hey, its more pullups than we're used to, but Coach makes up for it by adding weight.

26:20. Didn't read the "sets" small print until just now. I gotta learn to follow directions.

I feel better about the 12:06 on yesterdays' Clean and Run Blender.

I think it would be great if there was some time in the upcoming seminar devoted to vertical leap technique.

Hi everyone hope things are well.

I did ten rounds of 15 assisted pull ups starting from non assisted and doing as many as I can then increasing as I went throught the set the starting on zeron again for the next set.

Time wasn't that important to me as more interested in gaining strength to do these porperly.

Time = 32mins

98.5

London Crossfitter!

Doing this one as rx'd is way beyond my current pullup abilities (maybe next time). Did the following:

75 strict pullups followed by 75 kipping pullups.

Very, very broken.

Time was 24:58

21 minutes, 41 seconds

Assisted pull ups
25 at 20kg
50 at 25 kg
75 at 30 kg

Exhausted from doing some weight training beforehand (back, triceps, and chest).

28:50
Took a lot of rest between sets, trying for complete sets- last 3 sets broken anyway. No subs, but now that I'm getting used to kipping, it's hard to not kip when the going gets tough.

By the way, has anybody heard anything back from West Marine regarding the climbing ropes?

cfwu x 3 rds plus push-ups minus pu's
30 singles w/ big burly slow descent
10 sets of 3 reps of dh
10 sets of 5 reps of kips
10 sets of 2 reps of dh
10 sets of 2 reps of kips
total reps = 150 total time = 54:30
bwt=240

14:51 - First four sets done with a 44# kb hooked over my right foot and secured by my left foot. No way I could do a fifth set with the 44; the next six sets done with a 26# kb. No sets broken by hands leaving the bar, but the last few sets I was spending a fair amount of time just hanging from the bar when I had trouble doing the strict pullups after dumping the kettlebell. Resting breaks between the rounds became longer and longer while my forearms were trying to recover.

I had a great time at the Crossfit Chicago seminar today. There was a fantastic group of folks willing to try a Crossfit WOD and several of these folks also secured some spectacular ring muscleups after the workout. Dave, Larry and Ryan - it's always fantastic to be able to get together and share ideas; thanks for inviting me!

Nick K...thanks for the kind compliment, I appreciate it. I do a lot of weighted pullups (probably 300-400 a week) outside of the WOD, that was definitely an advantage today.

23:40 but only 40# DB which was enough

Didn't have much time today, did 105 pull-ups, dead hand and kipping mixed, broken.

22:27 as rx'd, but very very broken

CFWU x3(sub'd ball push-ups for pull-ups)

WOD :26::09
1)3,5,7
2)3,5,6-1
3)3,5,7
4)1-2,5,3-3-1
5)3,5,4-3
6)1-1-,3-2,4-3
7)1-1-1,3-2,3-3-1
8)3,3-2,5-2
9)3,3-1-1,3-2-2
10)2-1,2-2-1,1-4-2

I had the hardest time holding the 45lb DBL between my legs and jumping-up to grab the bar. Made 3 trips trying to find a better 45lb DBL to use. Finally went and had to tape a 5lb weight to a 40lb DBL. Don't know how much time that wasted. That part of it just flat out sucked, but the workout rocked. Had a hard time staying on the bar between sets.

On a lighter note. Got a blister and ripped it off on my right hand. Didn't even notice it till the 2nd to last rd. That's a first. Get some!

Cates, Welcome home bro! .

No time for this today, so I'll get it tomorrow on the rest day.
Coach - Fantastic data, IMO, for CF from that study. One question: why did we get all the kids picked last at kickball in "our" groups? (that's a joke). Seems like in almost every start test, the CF group was in the "worse" starting shape (I'm using shorthand here, so be forgiving.) Was that just a co-inky-dink? I don't think it skews the data as the differences aren't huge, but it jumped out at me. The vertical leap data is also interesting, as neither group really improved (actually 3/4 groups worsened).
I've been doing CF for two months now (as of yesterday) and working out/playing sports seriously for 28 of 36 years and I couldn't be more impressed with the results, methodology, and community from CF. Where was this when I was 20?!

12:45 as Rx'd.

26:18
10 rounds with a 10lb dumbbell

Thanks to everyone who came out to Balboa Park. It was a fun day! Looking forward to doing it again next weekend at De Anza Cove. I'll be posting more info and a map tomorrow.

Used 35# db for rounds 1-10

Only first round unbroken, rest were broken.

Time-29:16
Need to work on pull-ups!

Tom,

I started by collecting every bit of video I could find on the net of KB movements. This included, very deliberately, four or five of your illustrious "comrades". I took these videos, tagged the hip and traced its curve. I'd recommend you do this instead of just examining "the swing done live". It's a more serious commitment to honest analysis.

I'm perfectly aware that this is not the way you teach "explosive swings". If you'll remember, I called you recently and we spoke on this exact subject and agreed, though I don't think you heard much of what I said, that you do something very different. We also shared the same view of the arcs of your swing, my swing, and the clean. You substantiated my assessment as to what I was seeing in our swing and that your swing would trace a flatter arc. We covered this ground thoroughly. (We also produced a flatter arc when we traced the hip in a "hippier" swing.)

The physics, Tom, are quite simple. Throwing your center of mass forward will not require, and consequently develop, a fraction of the power that throwing it straight up will. It's like the difference between taking one step forward and doing a pull-up or pushing a car on flat ground versus uphill.

Should you chose to quantify the difference in power between KB swings, snatches, cleans, and the Olympic lifts I'd encourage you to compare the max loads worked in each realm. What we'd find is that I fairly well understated the difference. (Reading more closely you'll also come to see that I never said there'd be NO increase in explosiveness. I'll not make that claim of Pilates, Swiss Ball, or KB training.)

My zeal is not to slam the swing but to counter the absurd and constant claims coming out of the kettlebell community that the KB drills and skills are suitable replacements for the Olympic lifts with respect to developing speed-strength, power, or explosiveness.

What I did, and admittedly with zeal, is to lay bare the physical absurdity of those claims. What you should do now is exactly what I did, trace the flatter curve you describe and come to terms with the weaker, lower powered horizontal translation of the athlete's center of mass.

Your zeal, if I may be so bold as to return the favor of analysis, is no less than a myopic support of your kettlebell monomania.

Your observation that watching people test their standing vertical jump we'll notice that their form is nearly identical to the KB swing is spot on - perfect. It is also completely wrong to jump that way, and where jumping is taught professionally the line of action is up and the mechanism for accomplishing this is none other than the double knee bend or scoop! Fixing bad technique is what we do here at CrossFit and your singular fixation on the KB shouldn't be used to enshrine weak technique.

Take my nod to the KB's adequacy for aerobic and anaerobic strength endurance as a wonderful complement for your favorite tool and then take a deep breath and give more thought to all of this.

I've always done cleans and snatches with the no second pull technique, and have always been good at long jumps and bad at vertical jumps. Now I know why. Thanks guys.

Need a lot of work on pullups...tried 45lb dumbbell...by myself did not work well..went ahead and put on 40lb vest and did workout

3 negatives with 40 lb weight vest followed by 5 negatives...not able to do kipping pullups so did 10 pushups and 3 dips for each kipping...

Long way to go on this one...

22minutes

chris

23:50 as ordered
10 rounds broken into total of 24 sets
once again (as usual), tougher than I thought.
Finished with sets of one arm handstand static holds for 15sec, 15s, 15s, 10s
HSPU 10 reps
VJ x 10 reps

19:53

Used 25lbs on rounds 1-3, 7.5lbs on 4-10
1 weighted, 3 kipping, 7 body rows per round

Coach,

again, your quote was

"this low powered line of action, though adequate for developing aerobic and anerobic strength, will not develop athletic explosiveness though fans of the kettlebell claim otherwise."

To me "will not" means does not, which equates to "never". I have read this quote as "closely" as I can. If you state it elsewhere in CJ41, I'm on duty tonight and don't have immediate access to it.

Referring to the "double knee bend" technique, what were the numbers of Olympic lifters BEFORE this technique was allowed, when you got one hip thrust and a lot more upper body pulling involvement. What fraction of today's numbers are they? 1/4? 1/2? 3/4? While clearly inferior, my recollection of the comparison is around 3/4ths.

I've gone thru Coach B's Oly clinic twice with your group, and once at CFNorth for 4 hours, so I understand how MAXIMUM explosivess is created by the double knee bend. I don't have a myopic view that the KB can or will EVER replace the Olympic lifts for MAXIMIZING power, speed-strength and explosiveness. They are just a way to build those things for descent power. When I was regularly cleaning 2 72# KBs for sets of 8-10, I just grabbed a Barbell, loaded it with 135, then 185, then 205. No double knee bend, just grip and rip. Power Cleaned each one. That isn't the world-beating CF-stud boy numbers, but it did take SOME explosiveness, because I sure as hell didn't reverse grip curl it!

That's my point Greg. There is a descent amount of explosiveness to be gained by KB training; I was never argueing for its equality with the Oly-lifts. Most of the claims of KBs being a "substitute" for Oly-lifting, are done only on the basis of being easier to learn, and cheaper to start. Not on maximizing power. Not the ones I've seen.

Tom

34:41 as rx'd no broken sets

10 rounds of
weighted(10kg) x 1
strict x 2
kipping x 3

16.00
20 sets

5 rounds of
3 weighted pullups (25#)
5 deadhang
7 kippers
in 10 sets
Elbow couldn't take any more pullups.

5 rounds of
5 weighted ring pushups (25#)
10 ring pushups
in 13 sets

21:03

Coach,

I'm sure that I am not alone when I say it's been a pleasure, as well as a good opportunity to learn, by having you on the "Post" as much as you have been lately. Thanks to the info you've been putting out, I've been able to explain to people the importance of training the CF way, using Oly-lifts, and many other exercises, to develop explosive power. As well as all around fitness. I look fwd to the Weightlifting cert and especially to learning as much as I can from you, Coach B, and the other people of this community for along time to come. HOO-YA Coach!

Embarrassing!

2 rounds in 4 minutes as rx'd.

Tabata pullups for penance: 11/10/7/6/6/5/5/6

No Eric2 this is the embarrassing post.

At first I was going to pass on this WOD, pulling my overweight butt up to a bar isn't my forte. But thats not in the spirit of Crossfit is it?
So for 1 round using 20 lbs and chin grip and counting a rep if my eyes came even with that bar.

8 sets / 3:33.
J

The Canadian Infantry?

Finished in 18:46... Only the first two sets unbroken.

Ran 800 meters
3 sets of push-ups
Ran 600 meters
2 sets of push-ups
Ran 400 meters
1 set of push-ups

Thank you Crossfit. I have now lost a total of 14 pounds and an able to wear clothes that I have not been able to in about 1.5 years!

Time: 27:42; rd 1:50#,rd 2,3,4,5:40#,rd 6,7:35#,rd 8,9,10:30#. Only first two rounds unbroken. Didn't have a 45# dumbell.

23:55

I sub'ed negatives for almost all weighted pu's and strict pu's. I wore a daypack w/ 2x20# db's inside for the weighted pu's. Probably about 50 sets in all.

While a supporter of cross fit, I don't see where the tests proved that cross fit was superior to "Canadian" military PT. The ones that used the military conditioned program on average were much fitter than the test group that used the cross fit program. The point is that weaker subjects will improve faster than more conditioned subjects. I still think cross fit methodology is valid and probably more effective than progressive overload, this test didn't prove it.

used 35 lb plate for first three rounds. 25 lb plate for remaining 7 rounds. Did not time this one just wanted to get it done. All rounds broken up like cheap crack.

7 rounds couldn't do kip pulls as I have no place for that. Sad display on my part when just a few months ago I could do this. but at least I am getting back to where I was.

As Rx'd first 2 rounds complete
22:35

Bill,

Check out Hi's post above, and my responses. He shared your misunderstanding.

Oh, and science doesn't/can't/won't "prove" anything. So in that sense you are right. Proof is the exclusive province of mathematics. This is not a subtle point or a matter of hair splitting.

Here's what our Electrical Engineering/Systems Science PhD, an industry expert on experimental protcol and design, concluded from his analsysis of the clincal trial data:

• CrossFit required less specialized gym equipment
• CrossFit required substantially less training time, allowing CrossFit soldiers more time for cross training in subjects such as Olympic weight lifting and gymnastics.
• In seven categories peculiarly suited to the standard training, scored for two different courses and for both CrossFit and the standard program, a total of 14 pairs of scores, soldiers undergoing conventional training showed the better improvement in two, and CrossFitters were the better in 12.
• CrossFit improvements over the standard were not trivial. Using percentage improvements, averaged over both groups, the CrossFitters improvement over the standard improvement was 6.7% in Sit-Ups, 8.7% in Push-Ups, 17.7% in Deadlift, 4.9% in Pull-Ups, and 3.4% in the 2.4K Run. Cross-Fitters relative improvement in the Vertical Jump and the Obstacle Course was within one percent of the improvement shown by the other group.
• Participants were asked to rate the difficulty, suitability, and benefit of their training program in 11 categories. The scores in all but one category were graded in seven levels from very strongly negative to very strongly positive (one was in five levels). The responses favored CrossFit by 3 levels in two categories, 2 levels in four categories, 1 level in three categories, and the same in two categories. (The ranking for exercise difficulty was rated favorable towards greater difficulty.)
• CrossFit proved to be over four times safer than the conventional course. Combining all groups, in the seven to eight week programs, CrossFit trainees experienced four injuries, while those in the standard training program experienced 13 injuries. (These injuries were training-caused or of unknown origin.)

25 mins.
All sets broken. 1st set with 40 lbs. All the rest with a 20 lb med ball.

went something like this:

no dumbell, sub'd with #52 lb kb.
sets 1-5 unbroken,
sets 6-8 were broken after the strict pullups
sets 9&10 were broken after each discipline
completed all reps...
time 31:10...

Hey DJ, why don't you get "looking forward" to the Total Immersion class to! I can't have you crossing into the blue floundering all over the place in the pool making us look bad:) How have you been my friend?

Bloody sick today, feel like S#@t.

1: as rx'd
2-4: broken
5: lowered weight to 20lbs, broken
6-10: all assisted pull-ups

38 minutes, killer... wow

Thanks, I found Hi's comments and coach's response (and coach's response to my comments), and they all make sense. I have been doing cross fit for a few months I have seen significant gains in numerous areas and sell the program when someone expresses interest. My only disappointment, and a personal disappointment, not one with the program, is that my run times are slower (simply because I run less, so the level of "specific" conditioning is not there anymore), yet my cardiovascular fitness is improved according to my resting heartrate (less than 50). Bottomline, I'm in better overall shape, and now realize that if want to get back to a high level of performance for a specific event, then I have to train (progressive overload of sorts) to that specific event in addition to doing cross fit. The loss isn't that great, and I think I could rapidly (within a month of hard running) bring my 5 mile run time back up to 33 mins instead of the 37-38 minutes I do it in now. I was one of those guys who ran one day and lifted the next, so I also lost non-functional bench press strength (from 315 to 275) in a few weeks because I didn't bench. Now, when appropriate I'll throw a few benches (1-2 reps per set, 3-4 sets below max) into my warm up or cool down, just to keep that neuro efficiency, and can comfortably bench 295-305 now, and I haven't had a desire to risk going higher, I'm more focused on front squats, dead lifts, and overhead presses as I should be). My fitness level has skyrocketed in much more functional areas. I think you call the pull up, push up, squat routine Lynda. My first workout was 14 rounds in 20 minutes, now I'm always over 27 rounds, and believe I went over 30 rounds last workout, but lost count. I'm a big fan of the cross fit program, and now I'm simply trying to experiment a little to find ways to tweak (add, not subtract)to the program (ever so carefully) to get my running time back down.

38 total sets... 29:30 minutes

rounds 1-5 w/ 45#
rounds 6-10 w/ 30#

20:45

5 sets terminated, used 25# dumbbell.

8 rounds in 17 min

3 hrs at the climbing gym thursday had my back/arms fatigued before I even touched the pullup bar

38:10 as required

77.8kg/10.8%

Handstand practice: 10 seconds (PR)
27:38, 25lb dumbell;
50 GHD sit ups; and
50 back extentions.

Good weight for the weighted pull ups, just do it faster next time.

Bill,

Thanks my post expresses more arrogance than I feel or intend. Sorry about that.

I believe that the Canadian Clinical Trial only supports the contention that CF is a superior fitness program to the AFM.

(The student perceptions play an important part in that belief. I would prefer the student perceptions we got to the test data, could we not have "won" both parts, but that’s somewhat derivative to the point I want to make here.)

What really needs to be done, again, is a test of the second and third propositions in, (1)"We do your stuff nearly as well as you do, (2)you can't do ours very well at all, and (3)we can do everything that we both don't do much better than you can."

We have at each of the three CF clinical trials (Florida, Colorado, Canada) had proposition 1 tested because changing ideas about programming is inherently easier for people than changing their perceptions of, and standards for, assessment.

Five years ago I told the staff at Florida Police Corps and the Directors of the National Police Corps that should they decide to adopt/implement CF, I would be reluctant to recommend a companion testing scheme and that no program should be judged by its self-selected standard, AND that if CrossFit were ever implemented with a companion protocol for assessment of our design, the effect would be a chilling restriction of other competing, refining, or evolved programming.

This leads us to my claim of nearly three years ago (http://www.crossfit.com/mt-archive2/000025.html) that “There’s but one way to determine the efficacy of a fitness protocol: pit that system against a second system and test them both against the standards of a third. By this standard CrossFit has no peer.” (Actually, I do NOT know that CrossFit has no peer by this criterion, but I have long been aching for challenge by quantitative head-to-head comparison and can find no takers. Maybe my boastful confidence, designed entirely to elicit a challenger is scaring programs that otherwise might step up.)

This I see as a formalization of the three part “We do your stuff…” statement, and what it suggests, at least to me as I intended it, is that through iterations of that process, over time, one fitness program will stand out as superior to all others. Daunting logistics aside, it would be easier to get pigs to sing than to get competitive programs to allow for such decisive comparison. It’s taken five years to get three programs to test proposition 1 alone! We seem to be alone in wanting to a) make measurable performance comparisons of our program to others, and b) to improve our program through challenges and challengers.

What is happening here at CrossFit.com, on this site, with the WOD, through your participation, is that we have found a way to do this on the individual level, i.e., on a micro scale, rather than by program, or on the macro level, because no competing protocol will roger up.

As I can barely do 6-8 pullups when fresh, a workout like today's is not gonna be pretty unless I can use a Gravitron or some other assist device. I couldn't today, so I did 10 sets, unweighted. Tried to do as many strict as I could, then cheated outrageously.

It was something like (strict/cheat):
8/5
3/5
3/5
3/4
3/3
2/4
2/3
1/3
0/3
0/3

Didn't feel very effective as I'm just not able to do enough reps/range of motion. In time...

Thanks Matt G. and Coach for the clarification on the scoring. Another great WOD.

29:41
31 sets

Rounds 8 through 10 the weight was changed to 35#.

Finished 7 rounds, failed on the 8th. twenty pound db. later rounds were all jumping or assisted with a sling. Of all the things I suck at, pullups are the worst.

Modified WoD all sets broken
5 rounds as prescribed(but broken)
3 rounds with 35lb. in place of 45lb.
Called it a day at 1 hour and 5 minutes.
The thre weighted pullups were more like 2.8 pullups.

I used a weight belt for all rounds rather than a DB between the ankles due to the low height of my pull-up bar.

Time: 24:17
45lbs used for Rounds 1 & 2.
30lbs used for Rounds 3-10.
28 sets

CF community - you woman and gentlemen have to be the strongest group of physical culturists alive. I plan on joining you elite x-fitters one day. Once the sweet, blood and tears are paid for with effort.
Time = 24:16 All rounds broken except round 1
Round 6 changed to 30lbs db. Round 7-10 20lbs db. Also lots of reps of 2 and 1 in the latter rounds.

Misunderstood workout- but was challenged and sore from what I did complete
Completed all rounds of weighted pull ups w/45#
rd 6 and rd 10 weren't all the way up
Rd 1 & 2 completed all strict pull ups; rd3 4; rd 4 3; rd 5 3; rd 6 2
1-4 kipping pull ups each round
Total of 67 pull ups- no time

My friend James and I did these at the park with 15lbs.

Me 50min 10sec
James 56min 50sec

As Rx'd
16:42

As Rxed
BW 70kg
22.35
27 sets

team tikrit:
two days late (took the early rest day because we knew we wouldn't have another shot at it)
good workout-
mfbunch: as prescribed, 18:14, lost count of sets, somewhere over 20, first two sets unbroken, seventh round unbroken (?!), rest broken-after third round did not know how i was going to finish with the prescribed weight, did it somehow though, even had a witness
joeyd: used 25 lb after 1st set, strict pull-ups assisted after seventh set (something about that seventh set. . .)
worked on planche and handstand progressions afterward (got them off a link from this site that i found somewhere)

This one was tough... I should have known it would be because it looked easy.

After the fourth round, I dropped down to 25# for the weighted reps. The whole thing took me 30 minutes... but really I don't have a score. Not a single round unbroken. It pains me to put that up here, but the truth will set you free.

Did this one stretched across a whole morning, 6 rounds before breakfast, 4 rounds after, mixed with various householding stuff. All sets unbroken, total duration about 3 hours.

Performed on Saturday, posted today.

31 sets to complete the 10 rounds in 25:49 as prescribed. 50 year old training partner beat me by 5 whole minutes.

Great discussions!

Thanks again Coach and Lauren.

27:27

Wow that was harder than I'd expected.
First two rounds with 45lb then admitted defeat and did the next eight with 35lb. It took me 30 sets and 27min 05 secs.

Humbling.
Ran out of time at
7 completed rounds in 22:37 and countless sets.
Rds 1,2 @ 45#
Rds 3,4,5 @ 35#
Rds 6,7 @ 30#

I will try this again in a few days.

I failed at the end of round 6, just don't have the strength & endurance to do this yet!
used 35lb dumbell for all 6 rounds.
time approx 15:30 min

the results from your study certainly show that crossfit is a more effective and efficient system than regular pt. the real problem in this whole setup, though, is that military pt consistently trains soldiers, sailors, and marines for civilian fitness.
Gen Krulak was right on the button when he said that doing twenty pull ups, eighty sit ups, and running three miles in sneakers has very little to do with the challenges a marine will face while deployed.
Unfortunately, real military fitness is very hard to test objectively. The best indicator of military fitness i have seen to date is to watch a rifle squad hump twelve miles in a combat load, receive an order, and execute a live fire attack without a rehearsal.
Tom

regarding hip movement line of kbell swing vs. clean pull as it applies to explosive training. It is obvious that the two lines are different, because the two movements are different, to me its like comparing an overhand hardball pitch vs. an underhanded softball pitch, the bio-mechanics are completely different. i have never traced the hip lines of anything, so excuse my ignorance, but wouldn't a compairison of a one armed(or double armed) kbell clean pull vs. a traditional clean pull be more appropriate? just wondering... out...

I am working on restoring the pull up ability of my younger days, so I'm not ready to do this WOD yet. So, I substituted 10 sets of 10 pullups on the Gravitron. Finished with 45 hyperextensions.

On a positive note, I have greatly reduced the Gravitron's assistance over the last few months. Probably because I have been regularly doing the CFWU.

no joy.

unable weighted due to hotel gym

did 8 PU strict/7 kips for 8 sets in 16:00 and had to leave for work

15:10

Had to use belt and 45# plate, which meant terminations on all sets. Although it really didn't matter, once I got to round 4 or 5 each round was terminated twice and got worse until the last one which had 5 I think... which would make about 35 sets...too hard to count exactly.

Kipping form was lousy. Got the groove while trying a few after the workout was over. Started with the body swing and then went into kip. A day late...

Not nearly as prescribed. Not for time, rested 2 min between sets for 10 sets. Used 45, 35, and 25 lb. DB. Cut the reps down to what I could do each set:

weighted/strict/kipped pullups
--45 lb. DB--
3/3/2; 3/3/3; 2.5/2/1; 2.5/2/2; 2/2/2
--35 lb. DB--
2/2/2; 2/2/3
--25 lb. DB--
2.5/2/3; 2/2/3; 1.5/2/2

BWt = 155 lb.

Felt completely inadequate on this one. Not sure if it was a bad day, if it was because I have not done PUs in 4 weeks, or just because the whole thing was way above my level.

First round with 15kg fried me so that the rest was unweighted 8 strict PUs + 7 kipped PUs, many sets of 1...

Total 8 rounds in 24 min.

3 pullup rounds for time of:10:30
3 Weighted 45 pounds
5 Strict
7 Kipping
(last round undergrip + weighted 3/4up)

35lbs first 3 rounds then 25lbs next 7, had a waist belt to hold weight, rounds broken due to belt
14:26