I assume that this is like any other exercise: use the heaviest dumbbell you can and still complete 1 pull up...also, just enough rest to get to complete the next rep

Yes, Steve.

I'm using CF to help my training for the Bataan (heavy). I think I've seen several other folks doing the same. If so, would you be interested in comparing training notes?

hell yeah

Great article on bicycling exercise physiology. I also enjoyed the article on 'single gear' bicycles.

I can attest as a former competitive cyclist that 'fixed gear' off-season training was essential in developing an efficient high cadence pedal stroke. Using a fixed gear (a gear with no free-wheel like a track bike - the only time you stop pedaling is when the bike stops moving) bike was universally prescribed by coaches in europe and America in the off-season in developing the base of fitness for the rest of the year and racing season.

Using a fixed gear rear cog is an even better recommendation to using a low gear freewheel cog in developing the athletes ability to turn at a high cadence comfortably and efficiently. It also carries all the benefits louded in the CF journal in developing functional fitness.

Today's WOD isn't limited to loading weight via DB and foot hold right? (Referring to loading using dip belt).

No, using a dip belt automatically disqualifies you. Of course I'm kidding -- use whatever you like best, CrossFit workouts are highly modifiable. Using a dumbbell allows you to drop the weight and continue to bang out reps once you've maxed out with the weighted pull-ups, although that doesn't seem to be the intent today.

26/36/44/52/62/72/75/77/80/72/72/52x5 - 90 sec break between efforts. The final round of 5 with the 52s shot up after the heavier pullups.

Kelly Moore - you did too many.

GM- Look fwd to sampling some "Pork Chop in a Pint". If your bro-n-law needs any added support, I would gladly sell all I own and throw in my GI Bill to help out. As for Vegas... I'm there bro. You bring the keg, I'll pump.

GOOD LUCK DIDDY.

-D.

Swam 1km - hard at 9.00am
Rode MTB around 25k - 10.00am(have slicks on atm - fast as!!)
then WOD at 4.00pm
First 2 with 24kg KB with right food in handle
Ballance with 16kg KB with left foot in handle

Then did random stuff

Hade a massage today too - man it felt good - 1hr for $35AU - stoked

157 lbs bwt
+ 45,50,55,60,65,70,75,80,85,90,95 x 1 RM

There was a "Name that face" contest for a free trip to a certification seminar on 051207. With that in mind, who is pictured today?

35,35,50,50,50,50,50,50,50,50

Nice. I was definately at my one-rep max. I hope to see this again.

Hey Joe it looks like she's going to have to do it over again. Is that lbs. or kgs?

80 / 100 / 105 / 110 / 100x2 / 100x2 / 100x2 / 100x2 / 100x2 / 100x2

100lb. was the biggest DB the gym had, and I left my weight vest at home (stupid...next time I'll bring it). I jury-rigged a smaller DB for a couple of sets, but it wasn't stable so I dropped back to 100lbs. and went multi-rep. I did try for x3 a couple of times but couldn't get my chin over. Dead-hang, overhand, neck to bar.

Bodyweight 165lbs.

Almost forgot...60 seconds between sets.

If I knew this workout was coming I would of switched from Guiness to Light beer last night.

Matt impressive #s for you & Kelly... my new vest arrived this week so Ill let you know how I adjust to it after a little experienc
Smooth Sailing EDIDDY!

worked from 40 to 70 lb.

As RXed.

BW: 170#

15#-25#-35#-45#-50#-55#-60#-65#-70#-80#

All reps from a dead hang, overhand grip.

Holding DBs with your feet isn't too comfy.

Just managed to get my chin above the bar on the last rep.

137 lbs bodyweight
(was 128, but girlfriend problems = depression = lots of cookies and cheesecake and pizza = gain 10 lbs of pure fat in 2 weeks)

anyway,

20lbs- 6 pull ups
40- 2
40- 2
45- 1
45- 1
45- .75 (couldnt quite get chin over)
40- 1
40- 1
40- .8 or .9
40- 1

i ended up stuffing plates in a bookbag b/c no weight belt and dumbells were hurting feet :)

25,35,40,45,50,50,50,50,50,50........I definitley need a dip belt!

KEEP ROCKIN'!

Delaney,

I believe the chief benefit of the fixed gear preseason riding is strength development. This is as close as most cyclists will ever get to weight training. What my roadie friends would frequently do is ride track bikes around town preseason. Track bikes are geared "higher", fixed, and brakeless. I would submit that these three factors' contribution to improved performance ranges from high to moderate to low, respectively.

Managed to get up to 85# using dumbbell between knees. All dead hang, neck to bar. Dropped one though and tore a bunch of skin off my ankle. BW 155#.

Tariq

Hi all,
Workout as follows
Lisa {Ride; Squat 100 kilosx4x4 and Press 35 kilosx4x4}. Bdw. 61 kilos. Duration ~20:00.
Jon {Ride (2 miles; 5:23); Squat 140 kilosx4x4 and Press 60 kilosx4x4; and power clean 70x2, 80x2, 90x2x3, 80x1 (w/jerk for overhead hold-:35)}. Bdw. 82 kilos. Done!
Rest...

WOD as Rx'ed, Deadhang Overhand Grip

Me: 45, 55, 65, 70, 75, 80, 85, 90, 95, 100

Wifey: BW, 5, 10, 15, 20, 22.5, BW, BW, BW, BW

Holding a 100 lb DB with the feet definately takes some practice and pain tolerance.

DJ, Rgr on Vegas. Gonna be there 9-13 Feb for Shot Show.

Listen I am just trying to clarify something. How can it be that Lauren Posted today's workout at 6:54 pm on February 4th if it is only 10 am where I am in York, Pennsylvannia and the last comment was posted at 7:25 AM? I just am wondering why this is?

bw=162
25,30,35,37.5pr
chinups
37.5,40
reread wod, back to pullups
40f,37.5f,35f,25,25,20,20

Joe R -

Lauren posted this at 6:54pm last night PT. The blog is programmed so the workout will appear with the corresponding date.

Joe R - The WOD is posted the evening before so the early risers will know what they need to do. Lauren posted on Friday Feb 3rd at 6:54 PST. The times on the comment page (right here) reflect PST.

35,45,55, and 65 X 7 sets. Full hang at the begining abd the end of each set.

50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105f
tried the last two just to see what my max actually was and just missed 105, got my mouth above the bar

Brendan Smith #3-
I'm headed for my fourth Bataan in March. I'd be happy to correspond about preparing with CrossFit.

How convenient! I was doing the Weight Pullup portion of the OLAD today.

My back will be totally fried tomorrow.

Before I forget,

Good luck to fellow crossfitters Chuck Liddell and Paul Buentello during tonight's UFC. Hopefully both will knock those fools out.

Kelly Moore and Matt G.

I hate both of you.

No, really. I do.

But in a good way. :)

Weights in KG

16,18,20,22,24,26,28,30,32,did half of 34

assorted ab work

2000m row, 7:46.9

25, 50, 50, 50, 50, 50, 60, 60, 60, 60.

Finally found a good use for the weight belt and neck strap/chain thingy..combined for make shift weight belt for plates to hang. Alternated supinated and pronated grips (chin/pull) for fun.
2(sets)x25,2x35,2x40,2x45,2x45. Tried a pullup after the final set and nearly put my head through the ceiling fan as I went so high up

Which brings me to this question for coach or anyone else. Seeing how a 1 rep progression leads to a stronger response from the nervous system, if I were to add a couple sets of 1 rep @ 70-80% 1RM in a warmup (bench, weighted pulls, squat, etc) and then did a corresponding WOD that required body weight, would my strength gains during that workout be increased due to the CNS response or would it provide only a temp increases and ultimately lead to a quicker failure? Any toyed with this before? I've tried just holding a bar for a squat/chest thats like 150% iRM, but just hold it. Then go to the normal workout and it seems so much lighter.

10K ruck march followed by pullups with 50lb pack. I can't think of a better way to spend a saturday morning.

bw=185
w/ dip belt
25,35,45,55,65,75,80,85,90F,70,70 (lbs)

followed up w/ some misc. j-rope, pushups, ball thows etc..

20, 30. 40, 50, 55, 60, 75, failed @ 80, 70, 60,
BWT 148

Team Ruthless CF VA

75,85,95,110,110+20 lb.vest,110+20 vest,110+20lb vest,110+20 lb vest,110+20lb vest,110+20lb vest

110 was biggest DB,bdywgt=191

should have went for dbls. like MattG

45, 50, 55, 65, 70, 75, 80, 85, 90, 100

bwt 173

should have started at higher weight

bwt 200
25/35/45/55/65/75/85/95/105/120-50x15 at the end

Krista- 30lbs

GM- Going to be in Santa Cruz during that time frame for the seminar. Next time bro. I agree w/your statements about the fights tonight. Although Randy was a good champion in his own right. Your in Virginia right?

Mike OD- I feel your pain. Once I was txt the WOD last night, I switched from the bottom shelf tequilla to the top shelf... didn't help.

as rx w/ 20 lb vest
20 (vest) , 185 back squat x 5
45 , 185 back squat x 5
55 , 185 back squat x 5
65 , 185 back squat x 5
75 , 185 back squat x 5
80 , 185 back squat x 5
90 , 185 back squat x 5
100 , 185 back squat x 5
50 lb vest x 15 pull-up

20,30,45,55,65,70,75,80,80,80

Agreed Coach. I eventually did buy a track bike for 'pre-season' training, but when I first started I didn't have the money so I converted an old roadbike to a 'fixed gear' bike.

Interesting correlation between the benefits listed in the CF journal and the standard training regimine for bike racing that incorporates sprint training, LSD, Intervals, Hills etc. The training input can come from the road or the rider so to speak. But both accomplish the goal of training the different energy supply systems. I suppose that the standard training regimine does fail to incorporate slow cadence/high force output training stimulus.

TODAY'S WORKOUT:

BW - 175
35
45
60
70
80
90
100
110
115
120

This is great; I have been meaning to do some weighted pullups. First time to do two WODs on the same day, since I went light on the squats from a few days ago. Weights on a dip belt: 10,20,25,30,36 fail (nose to bar),27.5,5 singles at 25.

I used the gravitron and decreased my weight.

150-140-130-120-110-100-90-80-70-70

I fell apart today;
45-55-65-75-75-75-65-65-ping-45-rip-45
see you tomorrow crossfitdc.
chris

BW 90 kg
I just did JT, took a few min rest than hit the pullupbar.
used a dipping belt,all weights in kg
10-15-20-25-30-35 did not make it over the bar with my chin, 30-30-30-30

Just after the workout I thought to myself, well this is easy today. Only 2 hours later the hammer hit me. This was a heavy day's total.

I had fun doing this. Need to practise on everything

bw 120 10-20-25-30-40-45-50-55-60-60... 30lb.x13

bw = 165

15-15-20-30-40-45-50-55-60

Did pullups with 30 pound ruck sack. 10 x 1 rep.

Then 20 mins on Stairmaster with 30 pound pack, then 5 mile run with 40 pound ruck.

Daniel Andrews #34 ... Thanks for the reply. This will be my 3rd Bataan. I'll drop you an e-mail to dialog. Best regards.

cfwux3-pullups
WOD:
alternating pullups and chinups
with weight belt and chain:
25 lbs.
45
60
75
90-f
80-f
75
80
75
75
75
45x2
35x3
25x5
10 bw pullups
10 bw chinups

I'm still subtracting weight rather than adding it ... but 10 with an average of about -70 pounds.

-80 -60 -60 -70 -70 -70 -60 -60 -70 -70

88#-88#-88#-88#-112#-112#-112#-123#-127#fail-125# fail

35 / 45 / 55 / 65 / 65 / 55 / 55 / 45 / 45 / 45

Weight belt with chain:
25/25/25/25/35/35/45-cheated
25/25/25
10 lbs. X 5
10 lbs. X 3
Can't believe how quickly this routine fried me.

Patrick Ryan

Still sore from yesterday.
BW=200
(CFWU-PU) x3
All PU BW, switched had positions.
HFO/HFO/N/N/HFI/HFI/HFI/HFI/HFI/HFI

Ran a mile, then 15 min. on the bike to help remove LA.

45 / 50 / 60 / 70 / 80 / 90 / 100 / 110 / 120 / 125 (fail)

bwt=180
chin-up grip/DB@ankles
35/40/45/50/60/65/70/75/80/85

BW 155
35, 45, 55, 60, 70, 89, 99, 109, 114 (failed), 89 X 2
Used wide weight belt and regular belt to hold kettlebells and weight plates

added 45lb dumbell to all pullups

bw = 200

1 x 35
1 x 45
1 x 55
7 x 60

1 minute rest between sets

also did 3 sets of Calf Press / reverse arm curls / ab work w/o rest

I'm very impressed by the amount of weight some of the people can use - keep up the good work

45
55
65
80
90
100
105
107.5
90
90

Followed up with 20 minutes C2 row: 4838m

used weight belt
BW: 195#

45#,70#,90#,95#,100#,105#,105#,105#,105#,110#

chin barely got the bar on the 10th set.

Has anybody got the link to the NYT article from last month? Or maybe the text you could e-mail me?

Rip

did the squat WOD from a few days back first;

5x40kg
5x50kg
5x60kg
5x60kg
5x65kg
5x70kg
5x60kg

all reps were arse to ankles.

then did the pull up WOD;

1x20kg
1x22kg
1x22kg
1x24kg
1x24kg
1x26kg
1x26kg
1x28kg
1x28kg
1x30kg

all reps were chest to bar. Bodyweight of 70kg

finished off with a 1 mile swim in approx. 40 mins

Painstorm X
200 M Farmers walk (50lb. dumbbell in each hand)
100 Pull ups
100 Thrusters X Oly bar (45 lbs)
200 M Sand bag carry (just an eff'ing heavy bag)
75 Burpees
75 Hang Power Snatch X Oly bar (45 lbs)
200 M Suitcase walk (50 lb. in one hand; switch when necessary)
50 Kettle bell swings X 1.5 pood
50 Bear Complex X Oly bar (45 lbs)
200 M Waiters walk (20 lbs. dumbbell; switch when necessary)
25 Muscle ups
25 Handstand Push ups

1:34 (that's 1 hour, 34 minutes)

definitely a storm of pain. I hope the San Diego Weekend Warrior chipper wasn't as bad as this ;)

Ben: (10, 20, 30, 40, 50(f), 45, switch to underhand, 45, 50, 60 (f), 55, 55, 55)

Did this after completing yesterday's WOD

Matt: in San Fran, will have to get results later

Me - 20,30,35,35,35,40,40,45,45,50
Wife - bodyweight with small jump

Mike # 19

Light beer? Then what's the point of having a beer? May as well drink a bottle of Dew.

CrossFit Denver W.O.D.

10-9-8-7-6-5-4-3-2-1 Reps of:

75 lb Barbell Thrusters
25 lb 1-arm Overhead Dumbell Lunge (each arm)
Ring Dips
Pull-ups

12 lb Weighted Rope Jump (reps x2)

Kent -- 27:13
Will -- 25:48
Randy -- 23:09

3 x 35
7 x 25
6 negatives

i just started crossfit after reading the mens journal article. i'm used to an hour wrkout with multple sets and working several bdyparts. I love the intensity and the amount of time it takes BUT is this enough? Should I be doing additional cardio or weight training? The Men's Journal workout seemed to include some cardio each day.

Thanks.

55/65/65/70/75/80/80/80/80/80
80 was the heaviest db the gym had

35X2,40X2,45X2,50X2,55X2(X=sets)

Bdywt 165
25-35-35-45-50-60-65-70-75-60

bwt=250 (about 35# overweight)
Reps 1-7 with 30#db
Rep 8 @ 40#db-failed
Reps 9,10 back to 30#

5 bw
25,30,35,40,45,50,50,50,50
then 10 bw

bw=170

25,35,45,55,60,35,35,35,35,35

bw=205 (but not ready for Chuck or Randy)
1x1 (60,70,80,90,100,90,80,80,70,70)
1x21 (bw)
1 mile @ track (7:45)

Weights in kg
35,37.5,35,35,30,30,35(fail),32.5,32.5,35(fail),32.5,32.5

bw=170 (I hope, last night was ugly)

cfwu-pullups x 2

30/30/35/35/40/40/45/45/50/50
dumbbells in backpack.

Alternated pullup/chinup grip.

last couple sets had trouble getting my chin to the bar.

25/35x3/45x7

Ray

1-1-1-1-1-1-1-1-1-1/2-1

Bodyweight of 217. Since this was a full pull up, and not incline, this was MY version of the weighted pull-up.

This is the first time I’ve done this many pull-ups…ever. I only had to quasi-kip/kick up on the last one, which is why #10 was a ½, then did a full one for 11. Did them on the door-jamb to our den. Hands were in a ‘neutral grip’, as if you were doing bar pull ups, but instead of facing the doorway, my body was parallel with the door-jamb, so that I was facing a wall. Hands were right across from each other, not next to each other if I were on a chin-up bar.

For whatever reason, I’ve not been able to do regular-style pull-ups, but this ‘palms facing, using my flat-fingers instead of a wrapped grip” style, I can do. I notice I use a lot more bicep than in the regular style, incline pullups, which seems to engage my lats more (non-existent as they are).

weighted pullup's bwt 237
10/15/20/25/30/35/40/45/45/45/40/35/30/25x2/20x2/
20x2

80,85,90,95,100,105,110,115,120,120

bodyweight 175 lbs

w/ dip belt:

25, 35, 45, 55, 65, 75, 85, 95, 100 (fail)

WOD #3 for the day (did last two day's workouts earlier throughout the day)

BW 190

30, 35, 40, 45, 50, 60, 70, 80, 90, 100 (chin juuust over bar, not collar bone to bar as the others).

everything over 70 is a PR! Sweetness. Should have started heavier and got more reps at the higher weights.

Painstorm x

time 1:02

mixed it up today
400m run intervals @ 8mph, 1% incline x 6 with 2 min jog in between intervals. total time 22 mins.
weighted pullups in lbs:
10,15, 20, 25, 30, 35,35,35,35,35.
first time with weighted pullups. after reading the other posts i should have gone heavier and tried reg pullups to feel the difference. oh well, next time.

Paul: 25/45/70/70/75/65/65/65/65/65
Jen: 25# Negatives

almost forgot. best wishes and godspeed to ediddy.

Bodyweight 140lbs.

40-40-45-45-50-50-55-55-60-65lbs x 1R

Deadhang pull-ups, thumbless. Came real close to 50% bodyweight, but 65lbs was pretty rough, so it was doubtful I could have gotten it off. I think I'm going to incorporate some weighted pulls into my warmup in the next few weeks.

1x30,1x40,1x50,1x50,1x50,1x50,1x50,1x50,1x50,1x50
1x50,1x50

btw 128

65/65/55/55/55/55/45/45/45/45
Used a makeshift dip-belt and dumbbells.

btw-210#-25-30-35-40-50-65-75-100-100-100:100# was all the weight I had(probably all I could do).

BW 170# - 20/40/50/50/65/65/60/60/60/60
Used a dip belt and did pull ups on the rings
I guess I am a little stronger than I thought, I had a feeling that 20# would kick my ass, but I was wrong (for once it was a good thing)

Godspeed Ediddy.

Get some Chuck!

BW 254
As Rx'ed, except bw only from standing gripping bar, 60 seconds rest between sets, alternating with G. First 4 overhand, last 6 underhand grip.

Y'all using 100 lbs dumbells are animals.

Anthony (BW=180)
BWx1
BW+10x1
BW+25x1
BW+35x1
BW+45x1
BW+70x1
BW+80x1
BW+90x1
BW+100x1
BW+115x1
BW+125x1
BW+135x1

Oh, and this was just after 2 hours of grappling/sparring. Rest day tomorrow! I swear!

10-15-12-20-25(fail)-22(fail)-20-20-20-20

Dead hang, overhand, chest to bar first 4, then chin to bar.

BW=230lbs
10
20
35
45
50f
45
50
50
50f
got to start somewhere....

BW: 165
45-50-55-60-65-70-75-85-90-100 + 105 to beat GM

Worked out at the park today.
Its a quarter mile on the trail to the chinup bars so used my 50#db.
2x50#x10

bw 160
1X60
9X70

20,30,40,50,50,45,45,35,35,35.

Followed by Tabata inclined "sprints" on treadmill at 15% incline. Started at 8mph and lowered .5 each round after 2nd. Interestingly enough, my shoulders are a bit toasty today.

bw=172 - All weights in lbs. All PUs dw, except where noted.

CFWUx2

20/25/35/40/45/50(mini kip)/50/50/55/60(fail),55(fail)

I did a lot better on this than I expected. I finished off with a few unweighted PUs.

WOD #2

45/55/65/75/70/70/70/70/70/70

bw 195
45, 70, 90, 100, 110, 110, fail at 120, 110, 100, 90.
I used a dip belt with olympic plates

bwt 111
25/30/35/40/45/50/55/60/60/68x½ (top of head)/68-miss, 50x2

Finished with some kb cleans and presses.
26s x 10/10 cleans, 35s x 8/8 cleans, 5/5 clean & press, 44x5/5 cleans, 1R/0L press, 53x 3/3 cleans

20x5
25x5
30/35/40/35/35/25/25/20
30 minute swim

bw/20lb/20/25/25/30 (eyelevel)/30 (eyelevel)/35 Failed/ 20/20/20/20

J

Really useful point re. the jerk. My overhead strength went up a lot once an oly coach taught me stop trying to quarter-squat my jerks and push-presses.

bw 170

45
70
90 for all remaining sets.

JK

45, 70, 80, 90, 95, 105, 100, 90, 90, 80

I warmed up by running a mile and a half and stretched--also did about 10 body weight pullups before I got into it.

Wow Ian, I'm impressed.

10 with 30#'s

Live Strong!

I did the chipper with the Weekend Warriors instead.

400 meter run
10 ring dips
20 knees to elbows
30 burpees
40 push ups
50 squats
400 meter run
10 hand stand push ups
20 pull ups
30 1.5 pood kettle bell swings
40 walking lunge steps
50 sit ups
400 meter run

18:24

159lbs bwt
overhand grip pullups
35/37.5/40/45/50/55/60/65/70/75(f)/75
would like to try with palms up chins sometime too to compare.

Deadhang Pullups: Used a dip belt and plates.

2x25/2x35/2x45/2x55/70/70/80/80

Finished with a 5x5@45lbs.

PU 25/35/40/45/50/55/60/65/70/70 supersetted with 10 of 1 rep bench press 225. This was followed by 95 lb thrusters of 21,15,9.

20, 24, 28, 32, 36, 40, 45, 50, 55, 60
Used X-Vest up to 40, then dipping belt and loading pin. First WOD since SFAS. Body's still a little broke down, but its good to be back. Chris

maxed at 60#
25/35/45/55/60(barely)/35/45/35/35/35
overhand widegrip deadhangs with weights in a backpack

Dead hang pullups on rings:
No dumbells at home; filled my daughters school backpack with loose plates.
15, 30, 45, 55, 65, 70, 75, 80, 80x2, 80x2
Couldn't fit anymore plates into the backpack.

BW - 207

25,30,35,40,45,50,50,45,40,40

BW 70kg
Nuetral Grip with Dip Belt and plates
3mins Rest bewteen each single
CFWU x1, Skip 3x2min 30 R
5reps+15kg
1+30kg
1,1+35kg
1,1,1+40kg
1+45kg 3/4 fail
1,1 +42.5kg Negative then 3/4 up
1+35kg
5x BW

bwt 225x4 warm up, 5,10,15,20,25,30,35,40,20,22.5

Had to attend a work related trg day so ended up doing it late.

1 BW 8
2 5 7
3 10 7
4 15 7
5 20 4
6 25 5
7 BW 6
8 BW 3
9 BW 3
10 BW 3

Never drink beer with wife and the coach's to celebrate a win. Makes it harder yet doable.

Start at 40 LBs, went up 5 LBs per rep.
Just failed at 75 LBs on 8th rep. Dropped back to 70 LBs last two.

CFWU x 3 (Modified - 3 x 5 reps of Pull-Ups & Dips / All others as usual)

BW = 225
*1st time doing weighted pull-ups*
Used a 20lb vest and a back pack
90 second rest

20/25/25/30/30/35/35/40/40/45
(All Overhand & slow release as I returned to start)

A friend referred me to this sie and I'm looking into the workouts--can someone explain how each day works? I get the workouts and stuff but for example--on Saturday 2/4/06 the workout is weighted pull ups but then they have a picture of the push press with no workout incorporating the push press?

25/35/45/55/65/70/75/75/65/70

Felt good.

15/20/25/30/35/35/40(f)/30/30/30

25/35/45/50/60/70/80/45/90/100

Painstorm X - Brand X PACK with Mods

200 M Farmers walk 25# dbs
75 Pull ups
75 Thrusters X 2 10#dbs - went for intensity.
200 M Sand bag carry -Used the smallest one, but it sure seems heavy
50 Burpees - I thought I was gonna die!
50 Hang Power Snatch X -10# bar - again for intensity.
200 M Suitcase walk - 25#db
25 Kettle bell swings X - 35#kb
25 Bear Complex - 35#bar
200 M Waiters walk - 10#db
15 Jumping Muscle ups.
15 Shoulder Presses with 20#dbs.

Done at 1:09 Good one.

SD Mike, That was a gnarly one. Way to keep hammering at it. Big Dog workout was a real shredder.

20,30,40,50,60,65,70 then I almost crushed my foot trying to put the DB between my crossed legs. I'm going back in there with my backpack.

-Jeremy

Did WOD with chain and weight belt.
BWT-190
45
70
90
100
135

first time ever using a chain
35
45
55
60
65
70
75
80
80
85

BWT = 183
30-35-45-50-60-70-80-85-85-90, then 50 x 5

Somebody pointed out to me at the evry end that there was a belt with a chain for doing this, so I used 2-45's on the last. Holding db's that heavy gets to be a pain.
DOMS from yesterday...baaaddddd.

25,30,35,40,45,50,55,60,65,75.

Started too light... lack of confidence with pullups, I guess. All were done with a rope and loose plates. Next time I need to start with around 50 or 55, then work up from there.

10
20
30
30
40
40
40
40
40
40

Comments: WOD #9. Warmup: Crossfit (10 reps each) Cool down: Jump-roped for 3 minutes. Thanks to my wife for putting the dumbbells between my legs. Could go heavier. Will get 50lb db's at Sports Authority!....Great workout Coach! Thank You! The variety of workouts are keeping me super motivated and I am already feeling results. Practiced my handstand pushups with a spot today. Warmup: Crossfit (10 reps each) Cool down: Jumproped for 3 minutes.

30/45/30/30/35/40/45/45/45/45

10/12.5/15/17.5/20/22.5/25/27.5/30/32.5
all numbers in Kg's

body weight 82kg/182lb

is this an overhand or underhand pullup?

28lbs-28lbs-28lbsx2-28lbsx2-50lbs-50lbs-50lbs-50lbs-50lbs

BWT ~180. Started at 35, worked my way up to 70. Pleasantly surprised. Did 10 with IBA easily the other day, so my 1RM curiosity was piqued just in time for this one.

don't even want to think what kelly or matt g did on this. weights in kg
20, 20, 21.25, 22.5, 23.75, 25, 26.25, 27.5, 28.75, 30

The largest dumbbell I had was 40 lb, so I did this for my 10 sets:

1x25 x 1 set
1x30 x 3
1x40 x 4
3x40 x 3

WU x 3 - PU's
10,25,35,45,45,45,45,failed 45 did 35,35,35
inching along

10/20/30/35/40/45/50x/45x/40/40

#138- Mox- Coach has been describing correct form for exercises that are not in the WOD quite frequently. See 060115 (YYMMDD) - 060117 for an example, as well as the earlier workouts referenced.

Did St. Paul Winter Carnival half marathon in 2:19:45 (off my PR by 27 minutes, but considering how little I've been running lately, happy to just finish with an even pace). BWT pullups/chinups +5 lbs x 10, bwt = 218lbs.

Glad today is a rest day.

Standard w/u
20lbs
30
40
50
55
60
60(messy)
55(very messy)
50
50

Best of luck, ediddy.

45
55
65
75
80
85
90
95
100
105 (slight assistance)

Forgot to mention, used a pack to hold the weights. That way can kip if I have to.

Me:

20
25
30
35
40 x 3
35 x 3

McK:

Gravitron - ended at 8 with additional assistance

50-65-75-90-95-105-105-80-95-95
had to use a combination of weight vest, ankle weights, and kids.
Robert 65lbs
Anna 50lbs

60 (3)
60 (3)
60 (3)
60 (4)
60 (4)
75 (2)
75 (2)
75 (2)
100 (1)
100 (1)

Goooo Megan!

Glendon

25# x 3 sets, 35# x 7 sets

Tommy A.

25# x 3 sets, 35# x 3 sets, 45# x 3 sets, 55# 1x

BW - 203

Today was my 3-month CF anniversary. In the three months I've lost 9 pounds of fat and gained about 3 pounds of muscle. And I've increased my pullups from a dead-hang max of about 7 to about 17. CF is easily the best workout program I've ever followed. Here are today's numbers:

80
90
100(fail)
80 x 7 sets
50 x 3 reps
30 x 5 reps
BW x 10 reps

I ran a quarter mile to begin and a half mile to end.

I am still unable to haul my own fat butt up more than once so I was relegated to the cybex machine again... getting stronger though, so I used less assistance each time, very frustrating nonetheless.
I did two sets alone, no help, then 8 sets with 40 and 30 lb help and did as many as I could.. did not keep very good track due to my frustration but got 3 to 5 each time.
Liddell is a beast!!
BJ Penn makes his return March 4th... can't wait!!

30,35,40,45,50,90,80,70,60,55

Squat:
5x135
3x185
2x205
2x225
2x245
255, 265, 275, 285, 275

CFWU x 3 (minus pull-ups) all 15 reps
BWT 195
35, 40, 45, 50, 50, 55, 60(f), 55, 55, 50
1-2 mins. rest between rds.
Dead-hang, overhand grip, chin to bar

Finished w/ 3 x 10 windshield wipers, 25 box-jumps, 3 x 100 single jump rope, 50 wall-ball w/ 15#, 50 unanchored sit-ups

I am soooo almost to an unassisted pull up!!!

Assisted (in kilos)

1 x 20
1 x 15
1 x 10
5 x 15
2 x 10 (fail)

Hi everyone

I was happyy to do these without any assist and actually add some weight.

Weight in KG

0,6,6,6,8,8,8,8(fail),8,8(fail).

London Crossfitter!

45,55,60,65,70(about 3/4 way up),65,65(almost),60,55,50

All reps were to chin over bar unless otherwise noted.

bw by 5
45 *1
75*1
80*1
95*1
95*1
100*1
105 fail
95*1
45*7
45*5
Bw * 13

Bodyweight: 161-162lbs
w/ dip belt

1: 45lb
2: 55lb
3: 65lb
5: 70lb
the bar wasn't touching my chest, so I lowered back to 45
6: 45x2
7: 45x2
8: 45x2
9: attempted 80, almost... back to 45x1
10: 45x2

3x CFWU (15 reps ea, less PUs)

1-1-1-1-1-1-1-1-1-1 WPUs

25-35-45-45-35-40-45-50-55-65

BW: 190#
Max: 70#
Almost had 75# but couldn't get my chin over the bar.

BW: 170

25
30
40
45
50
55
60
65
75
75
Finished w/ 2 sets of 20, strict form pu's
alternating grip, inboard/outboard

Did at home with swinging bar after JT
5,10,15,20,25,30,36,53,63,73
Should have done more weight but didn't have any.

BW: 196

CFWUx3 (sub ball push-ups for pull-ups & 50/4count flutter kicks for sit-ups)

WOD 45-55-65-70-80-90-100-110f-110-120f

Used dip belt since I cant't figure out how to hold DBL's w/my feet and jump up and grab the bar. ;)

Shoulder felt good!

Oh yeah, all pull-ups were adams apple over bar. If only chin, I didn't count it.

40,50,50,50,50,50,50,50,40,40

first time to do weighted pull-ups.

20
20
25
25
35
35
50
60
70 fail
70 fail
70

Did 20, first 10 with 45, next 5 with 55, and last 5 with 65. Probably should have done more wait.

as RX'd:

45,55,65,75,90,97fail, 90, 90, 90, 90, 90...should have tried more reps...

oh and BW:165

45
50
55
60
65
70
75
80
85 (fail by 1 inch)
85 (fail by 2 inches)
85 (i'm persistent but also unfortunately consistent, fail by 3 inches)
85 failed miserably and accepted that I wasn't going to get it today.

bodyweight 135lb
previous best was 70lb so a 10lb improvement.

0 - 10 - 12.5 - 15 - 17.5 - 20 - 22.5 - 27.5 - 32.5 - 37.5 - 45

45x2
55x4
65x2
45x3

Got up to 50 then had to cut it back to 45 to keep getting over the bar. Did this one right after the pullup on the minute workout so it was quite the mother@#$%^&^ pullup day.

25,35,45,55,60,65,70,75,80,85-Failed,15 bw pu's w/strict form.

BW-175

45,55,65,70,80,90,100(only to nose), 3x45 wide grip. First 7 all regular grip.

Ended Friday's WOD with 30 ring pullups which are the hardest pullup I can handle now. So, given the weather in NYC, I went for a run 4 miles.

25,35,40,40,40,50,50,50,55,60

finished with 10 bw

BWT 175

20/30/35/40/50/55/50/50/50/50

CFWUx3 (no pull-ups), practiced rings dips and assisted muscle-ups.

BW=112lbs

0/5/7/10/15/17/20/25/27/30(half way)
finished with 20lbs

Bodyweight = 140

Much more difficult than I thought it would be.

20/30/40/50/50/55/50/40/40/40

Started out at 45lbs & stayed at that weight. Last two attempts were more jumping than strict.

BW = 70kg

20kg, 25kg, 25kg, 25kg (fail), 25kg,
27.5kg, 27.5kg, 27.5kg (fail), 27.5kg, 27.5kg

On rings. Fail = chin below rings.

No pullup bar and still recovering:

3 rounds
400M run
50 50# DB Swings
50 Squats

20:20

Thanks!

Dan
#65 to #70.
Pull-up style grip.
DB between legs.

Monique
#15
Neutral grip pull-up.
DB between legs.

Whats up Crossfit, See yall in Santa Cruz!

55,65,75,85,90,95,95,95,100,100

No lift on the first two 95's, and no lift on the 100 (tried desperately a few times...)

as rx
30,35,40,45,50,55,60,60,60,60

Did a 9 mile hike instead.

Did this a couple days late after "Kelly"
30, 50, 50, 60, 60, 55, 55 Had to quit because of pullup bar cracking support.

3 rounds of:

squats
push-ups
lunges
abs

didn't have a lot of time today...

Good article Coach. For those who are interested in improving their bicycling skills and endurance, or who are interested in racing, read Burke, Edmund R., "Serious Cycling, 2nd. Ed.", Human Kinetics (2002). A lot of the hypotheses suggested by the author of the article in 1992 have since been supported by subsequent research, which you can learn more about in Burke. To quote Greg LeMond: "It never gets easier; you just go faster".

BW: 210 (probably closer to 215 considering all the crap i ate for the superbowl)

25
35
35
35
35
45 (only 1/2 way up)
35
35
35
45 (1/2 way up, then held for a few secs)

Russ: 10,15,20,25,30,35,40,50,55 failure
Matt: 10,15,20,25,30,35,40,50,65
overhand grip
all in lbs

Micah (new guy) 10 singles with band assist

Using small plates and my wallball in a backpack to start with, then a belt rope and more plates - 40lb (3 times), 50lb (3 times), 65lb (twice), 80lb (twice plus one failure). BW about 200lb - surprised my doorframe bar stood up to it!

20
25
30
35
40
45
50
55
60
65

Weighted Pull-ups 25,35,45,55,65 fail,50,50,50
also did workout "J.T." and squat 5x5

10,25,35,45,50 (fail), 47.5, 45, 45,35,35

BW 190

45,90,115,115,115,120,125,135,135,135.

Last three were Chin ups instead of Pull Ups. Dead hang of course.

Worked up to 100lbs for a single. Did this tonight did Kelly this morning.

Started at 40, got up to 55# and thought I was kicking ass.

Guess not. Then again, I'm no Eva T.

Diddy,
Know you'll probably never see this, but best of luck in OCS. The Navy is lucky to have you and you're sure as hell lucky to be out of Fallon.

Smooth sailing. Pedro offers you his protection.

Did a chest workout today as follows

Flat Bench Close Grip Abb work
205 - 3 135 - 10
210 - 2 155 - 6
215 - 2 155 - 6
220 - 2
225 - 1
230 - 1
235 - 1
235 - 1
240 - 1
155 - 18

Not the full WOD but just installed my new pull-up bar last night so had to test it.

50lb - 50lb - 50lb*2 - 50lb*2 - 72lb - 72lb

At least neck to bar

No creaking or groaning at all (from the bar that is, plenty from me). The beast is rock solid - also has plenty of room to kip. It's gonna be fun!

Cheers, kempie

25/30/35/40/45/50/55/60/65/75(x2 borderline failures)

Used a motorcycle tie-down. One hook around my waist and to the strap, the other hook through the plates and back to the strap. Worked really well.

in kg

10, 20, 25, 30, 35 (failed just short of the bar)

A few more at 10kg to finish off

Pullups
Weight: 45-70-70-70-75-75-75-70

30/35/40/45/50/55/60/65/70/80

Weight 200#
+
10, 20, 30, 35, 35, 35, 35(F), 30, 30, 30

CFWUx2-dips/pull ups
10,20,30,35,45,50,2x55,2x60
100ft waiters' walk 25#db
100ft farmers' walk 50#dbs

45 lb. Plate

Weighted Pull-ups
25# to base of neck
35# "
45# "
55# "
65# "
75# "
85# to chin
90# to nose
95# to nose
100# to nose
5x 55#
5x 30#
5x bwt

25
45
45
55
60
70
70
85
85
95
last two sets only made it to my nose
End with 15 reps banged out, could have got more
wu=10 min stairclimb light, one min at peak-1
xfwux1

30-30-30-40-40-40-45-45-50-50

done with dumbells

Finally got to the 5 x 5 back squats from 2 days ago. In kg: 100, 110, 120, 130, 150.

I think I should do lighter going deeper for a while. The heavier weights are not hard down to a certain point, but no strength beyond that.

25, 35, 45, 55, 65, 70, 65, 65, 60, 60. Finished with about 10 bodyweight pullups. warmed up with yoga, also did 3 rounds of run/box jump/wall ball wod from tomorrow.

CFWU-PU X 1
25,30,35,40,45,50,50,50,50(f),40
Done using dip belt

All weights are in kg
BWT: 78kg
No w/u
30kg
35kg
40kg
45kg
50kg
55kg
60kg(f)
55kg
55kg
55kg

55kg = 120lbs
I was pretty happy with myself for this workout. I'd never done 1RM for chin-ups before.

running clock pullups(1-2-3...): 8 minutes, then ME FS 285, Tie PR.