Sounds like fun, and maybe some fun for Pukie too.

What they list as "They Widowmaker" was my first CrossFit workout late in November. I got 2 rounds. My co-workers were looking at me like something was horribly wrong. What I was doing didn't look that bad but I looked awful.

Coach, I'd like to try it again.

This will be my first CrossFit workout. Looking forward to it.

Where can you buy one of those shirts?
J

Hey all,

Just wondering, it seems like this WoD is pretty easy. SEEMS. I was wondering if many people get high round numbers for this, so that i can sort of guage where i should be at.

Thanks.

Hey question for anyone: Are these workouts suppose to make you bigger?

Michael C.

"Where can you buy one of those shirts?"

I can ask them, they're all on duty today. But you can also check out their site 121offdutywear.com

There will probably be a bunch of us wanting to get our hands on those! rofl.

Henry (comment 5)

Cursed is he who calleth an easy looking WOD easy. With no compare to link, it is new. I am already scared of it. 20 minutes seems like an eternity after minute 4-5. Might as well call it a peanut workout. Pukie is licking his chops. Enjoy it. This one can be put in the November Kilo category....Nut Kicker!

I just checked the website 121offdutywear.com and that shirt is not there. xkawikax, you asking them would be much appreciated. I'm sure that as more people see them more will want them, it's too good to pass on.

Henry #5, be careful..it's the easy ones that hurt the most...10 pullups in 10 minutes is hard enough for me.

Michael #6 - it will cause muscle growth, but to get bigger or gain weight it's 80% nutrition, so eat more and it will come.

The workout that takes my strength in shoulders...and pairs it with my weakness pullups. Beauty.

I would definitely take one of those shirts...I have a question for some of the experts here. What is everyone's take on overtraining? I feel like since starting Crossfit, I workout a lot more, but thats ok because I love it. One of the things I have found is that I can do alot more, so I continue to try and push myself further and further everyday. Like for instance, worked out yesterday morning at 5:00am. Good hard WOD (obviously modified but still). Came home after work, felt bored, so I decided to go to the gym and do some sprint intervals on a spin bike. I was trying my hardest to work in and out of my lactate threshold and really see how I could push myself. Woke up this morning, and did an old crossfit workout I have never done. When I got home this afternoon, again I was feeling bored so I went and did some running and sprints outside (again trying to see what I could do and continue to work harder). Now Im a little tired of course, but other wise feel great. Ive read ton of research and all on overtraining, but I love putting myself in situation to see how far I can go. I know my limits and I know if Ive hurt myself and I dont take it to that, but I just dont want to hamper anything I am doing. I just dont want to get into a situation where I am "overtraining", it in fact that is possible. I just love being and doing physical things, and since discovering crossfit, it has opened me up to so much more.

I always get burned by doing extra work.

Rest Day WOD: 051214
Five Rounds for time of 5 strict press, 10 push press, 15 push jerk. Third attempt at this one.
14:41 vs 19:38 and 16:21 on 1st two attempts.

Fran yesterday. This should make this one very interesting tomorrow. If I can move my shoulders.

Should I be kipping on these pullups?

The push press calls for 65lb barbell. What is a good sub for this, 30lbs dumbells?

thank you

xkawikax - Thanks for checking! I see interest is growing.
J

Mike OD #10:
Thanks for the heads up, i appreciate the knoledge, and i take advocare and was wndering if that and the wod's alone would imporve my bm. I have been doing these wods since about middle of january and i havent noticed any bw change just strength and speed.

Knuckles, yeah I noticed that too. What could be an explanation is that it's an HFD thing, like wearing the uniform. You wouldn't normally find any official HFD uniforms being sold to anyone else other than personnel, in other words. The same mentality may go for the shirts. Just something we gotta accept.

Dan (#13)
Kipping will really help. I'm sure you'll see some post that they did dead hang pull-ups but Kipping is the default. Similarly a squat clean is the default clean.

By no means am I an expert, lol, but who else feels the term 'overtraining' has become quite overrated or overused in the fitness world?

I am not here to argue, but first of all you got people who do CrossFit. From a first look, it appears we are overtraining. Secondly, you got people who practice their art- martial or sport, just about everyday of the week for sometimes over an hour or 2 a day. Everyday training? Isn't that overtraining? There there are people that do "2-a-days" of either CrossFit and/or single mode workouts (yeah, some natural bodybuilders put in such time) and/or martial art or sport. I think this has been called 'variances'. That's multiple training in one day...that is supposed to lead to overtraining also.

I've got the cure for overtraining. Sleep. Okay I am joking, it's not a cure. There are so many details that one just has to say 'sleep' and our worries are over. Yes, as CrossFit is simple, yet hard...so is just sleeping as an answer to overtraining. But then you gotta think about the CNS recovery time. Well then ask yourself how often you really push yourself 90% or more in effort in all your workouts? Not even running a marathon takes that much effort in a trained individual. See what I am getting at? We control the CNS activation and rest schedule for that. Which is why I felt the CrossFit template was a good way for the human CNS to recover while still doing the 3-1 schedule. The different modalities demand different metabolic demands.

So that would leave us to control our extra-workouts. At least the above is what I think. I have no idea if any of it is true at all. I speak very general. But you know that tired feeling we get sometimes and we think it's overtraining? Maybe it's just our bodies telling us that the next time it'll catch up and do better. Not unless we push it some mo'.

I would absolutely be interested in getting my hands on one of those shirts, but I can also understand if its an exclusive thing. I love the workouts that hit opposing muscle groups. If I can keep people from stealing my bar I am gunning for 17 or 18 rounds. Gonna have fun either way. Besides I still have to make up the deadlift wourkout. Man, I am slacking. Hmmm...Crossfitting firefighters...now there are some serious role models. Keep up the good word guys.

Aloha,
Good to see 'da boys' drinking the cool-aid. Any of you know Doc Paskowitz? His book "Surfing and Health" has alot of great ideas and fits the crossfit mold long before many of us were born.
If you see him resting his okole on the rocks in front of the racks at waikiki tell him "mahalo" from the Fire Marshal in Michigan. He was and is a big inspiration to me.

Take care & be safe,

bob

I would love one of those shirts! Rock out!

hey bradda crossfit in Honolulu, good stuff. Somoans and crossfit don't mix(they lo lo). But really its good seeing other hawaiians that are in crossfit.

The January 2005 has excellent discussion of recovery vs. overtraining.

JustinA NYC Comment 11 & Xkawikax Comment 19

Sorry. The January 2005 CrossFit Journal has excellent discussions of recovery vs. overtraining

Hey again.

I got destroyed by this WoD, i apologise for my earlier comment about this seeming easy. Only got 10 rounds.

Just a quick thing. Im 18 and hence i still live at home, but i cant get my parents to buy decent food. And when they do they just bake it until it tastes like cardboard. Any solutions?

very dissappointed with myself but i am just starting crossfit. I know ill get better at this as long as i keep with it
6 rounds (yes only 6)
1 - 65lb-7/12
2 - 50lb-9/10
3 - 20lb-12/9
4 - 20lb-11/9
5 - 20lb-9/9

pathetic i know but you can only get better once u start off

If Nicole can power clean 95 for reps when tapped, should your average linebacker be able to do the same with 190?

Aloha, in regards to the shirts. Thanks for the compliments but unfortunately, there are two issues that prohibit us from selling them.

1- We didn't get permission to use 'Honolulu Fire Department' on a shirt (we only printed a small run so please don't tell on us).

2- More importantly, we don't want to profit off the CrossFit name.

Sorry but I hope you guys understand. To Coach and Lauren, the offer still stands for any of the CF HQ personnel to get a free shirt from the ones left in stock. Especially, Annie, Nicole and Eva.

Pardon my manners, some introductions are in order. In the photo of the day are from L-R: Captain Robert Moss, Duke Kinney, Jamie Baer and Craig Uchimura.

Captain Moss has been following the program for over 2 years now and the rest of us have started drinking the Kool Aid since last October. The results are amazing! Captain Moss keeps kicking our asses in the WOD's. Jamie went from never doing DL's to pulling over 2x his BW. Duke's cholesterol level went down 50 pts, while not changing his diet (even though we all should) and we all feel better overall. Some of our efforts may be seen here http://www.121offdutywear.com/videos/videos.htm

We are very lucky in that we have all the necessary equipment to follow any WOD so far. Not only do we get paid when we do the WOD's but we take a rest and then get to do some jiu jitsu or boxing after that. What a job!

CrossFit is the real deal. I can honestly say for myself that I have absolutely no worries when the shit hits the fan, any member of my crew will be able to pull me out of trouble. I hope all the brother fire fighters out there can say the same. If not, get with the program.

Aloha- Craig

Henry,
You have felt the effects of CrossFit Law #1: a posted workout's difficulty is inversely proportional to how easy it looks on paper. To paraphrase GM above : "Cursed be he" who calls a WoD easy.

3/3 cfwu (ghd sits, back extnsns, & squats)
13 rds, as rx'd. That hurt. 7 rds at 10 mins and 6 the next 10. I'm actually happy with that.

All I can think to say is ouch. I don't really think it is possible for a workout to be "easy" when it is timed for a personal best. With that in mind, ouch.

Had to mod some stuff again

8 sets, pretty happy for my first try
Used 30lb dumbells and had to push to step machines together to do the pullups, I'm glad no one walked by cuz I looked like a retard. Most sets broken execpt for the 1st and for some reason the 5th, must have gotten a second wind, not sure. Pull ups where assisted due to the fact that I couldn't get my feet off the floor, but I did my best to pull as much body weight as possible. I won't kid myself and say I could have done all of them otherwise. Instead of puking, I nearly passed out because I forgot to breath at times..now that I have stopped, the faint feeling is gone and the puke feeling came on. Why would it happen after working out? I've never pushed myself this hard before so I can't say I've ever gotten this close to blowing.

Utah - It's most likely from the large amount of lactic accumlated in the body from the high intensity of exercise. As it clears out over the next couple of hours you will be just fine.

Henry-

Some of us left at seventeen. I'm not saying that was the right choice, or implying you should follow my lead, but you're eighteen now and legally able to leave the nest. If you're not ready for that step, consider taking a half-step towards independence and purchasing your own food, your own mini-fridge and cooking for yourself. It's worth it and you can put beer in there. To do this you may need to get a job; there are worse things that could happen.

Additionally, having your own place is way more attractive to prospective sexual partners.

-D.

I am loving all of these workouts! They are fast, intense, and more fun than I have had with my workouts in quite some time. Although I have damn near vomited on more than one occasion.

12 sets as rx'd

#30, Craig, you guys must have some strong wills to not be distracted by the tourist at the Outlet mall!

Then again, do WOD and spend the rest of the day on, um, "public relations"

10 rounds total

45 lb push press
2 rounds negative pull ups/8 rounds assisted

cfwu (no pullups)

15 sets - 20:03 - should have pushed harder at the begining, but was smoked when it was over... pullups were broken for the last 3 sets. Never going to say the WOD looks easy again

4000m rowing

5 1m rounds w/ heavy bag

19 rounds as rx'd
bwt 157 lbs

WOD @ BWT of 271.5

95# Push Press and "Big Boy" Kipping Pull ups

For you exercise physiology majors tell me if this is a decent sub for kipping pull ups for those of us pushing/pulling some lead in our butt: suspend a bar from the ceiling at shoulder height so it swings, place a bench in front so your heels just rest on it when you are suspended under the bar. Initiate the pull up by pulling forward with your heels, forcing your hips up and pulling up to the bar and return to a finish suspended directly under the bar. I did them this way this morning and they seemed to be a good alternative to the jump and jump to negative variety. I was also able to complete more rounds which kept the heart rate at 80-90% of Max. MR.

Oh I forgot to say I did 11 rounds this morning in 20 minutes.

9 Rounds

45lb push-press
Pull-ups assisted 50-70lbs on gravitron...

Pull-ups kill me but are coming along slowly.

Kegger - I would say that is a practical alternative and has to be better than the gravitron. I've been known to do body weight rows. I would hang under the bar with my heels o the floor and my body straight. It looks like an inverted push-up.

I did kipping pull-ups for the first 4 rounds today and then went to assisted. Did 13 rounds in 19:45. Couldn't get back to the barbell rack before my time expired.

Pull-ups still my weak point.

started with a 2 mile run in 15 and finished with 800m in 3:05.

Hey Smart Guys,
Are the push-presses linked (like thrusters or sausages) or do you stop between each one (like deadlifts or MnM's).

7 rounds in 20 mins

dh pullups

17 rounds of upper body WIPE OUT!

14 rounds + 11 push presses - kipping pullups, alternating between palms away/palms forward grips and used a pair of 36# kbs for push presses. No breaks on anything, but the rest break between rounds got longer and longer....push presses killed my time. Shoulders still whining from date with "JT".

15 rounds on the nose. I cycled 3 types of pullups...
Rounds 1, 4, 7, 10, and 13 were dead-hang
Rounds 2, 5, 8, 11 and 14 were kipping
Rounds 3, 6, 9, 12 and 15 were dead-hang w/25lb. DB

Heading for the pool and track later.

11 +12 push press - push presses done with 35# dbs. Pull ups were the limiting factor for me. Had to break them up in the last few sets. The push presses were unbroken and felt strong throughout.

Always humbling to post right after Kelly and Matt G. Sheesh!

7 Rds as RX'd... Not too dissapointed..it only my second week...I'll get better

8 rounds, finished just before the bell.

As rx'd

11 rounds.

65# push press, assisted pullups.....
12 rounds + 12 presses.....

Well put Craig. Glad to see we share a similar motivation in training.

As for the comment #23-

"Somoans and crossfit don't mix(they lo lo)."

Samoan and CrossFit mix quite well...in fact very well. Fa'a Malosi!

13 rounds + 12 PP, 5 PU

Push Press with 30# DB's
Jumping Pull ups to Negative from 4th round on

BW- 224 BF-21%

7 rounds, kipping pullups

as prescribed.
17 rounds plus 5 push press.

15 rounds.

I also managed to perform a 65 pound barbell uppercut on my own chin. I was staggered, but rallied.

13 Rounds separated as:
70 Strict Pull-ups (alternating rounds)
60 Kipping
65lbs Push-Press as rx'd

All pulls from dead hang.

14 rounds:

70 lbs push presses not to rough, but the kipping pull-ups were very difficult.

after round 4, I had to split the sets of 10 into 6-4 all the way to round 14. Stayed constant with 70 lb reps of 12 for P.Press.

The great news is I "felt" in my body the momentum swing for doing the kipping properly. (learned much from video)

Felt satisfied and looking forward to tomorrow.
Thanks CrossFit

**Carlos and all else who have to sub,

Always sub up if possible. If the WOD calls for 65lbs, and you don't have a Barbell. Sub'up to 35lb DBLs(70lbs total).

This morning I did the Power Wheel crawl for 352 yards in 6:52. (One lap around the running track at the gym. People really gave me some strange looks. Oh well, some crawl, others walk, some run.)

The power wheel is a very "evil" (in a good way) tool. It provides a total body workout in the spirit of crossfit. Check out http://www.jumpusa.com/ppowrwhl.htm
I bought one about a year ago and my body has never been the same.

Then I did the WOD. 15 rounds as prescribed.

This was a deceptively hard workout. Never assume the WOD will be easy just because it looks easy on paper. I didn't know how heavy 65 lbs. could become. My grip gave out on the pullups on the last couple of rounds.

This month's Crossfit Journal had a good tip about pushing away from the bar at the top of the pullup. This helped me quite a bit. Thanks Eva.

14 rounds as Rx-ed (finished last pull-ups at 19:58)

Push-press all unbroken
Pull-ups all head above bar - about a third were palms away, remainder were neutral grip. All sets broken, some 5's mainly 3's and 2's to keep rate high.

Earlier did some strength practice w/ alternate sets of HSPU's and weighted pull-ups (palms away). Working on ROM with HSPU and pulling higher with pull-ups. HSPU were all nose to surface and pull-ups all neck to bar (dead hang).

HSPU
5 to 4" block
3 to 3" block
2 to 2" block
2 to 1" block
2 to floor * 4
+ 2 * 30 sec holds working on getting closer to wall and maintaining active shoulder. Finger tips about 1" away from wall.

Pull-ups
5 * BW
3 * BW + 8kg
3 * BW + 9kg
3 * BW + 10kg * 4
5 * BW

Cheers, kempie

Craig (Walkele Fire)-

That shirt kicks ass. I would be honored to wear one - thank you! And thanks for doing what you do. It will be wonderful to meet you guys in person. I hope you can come out to Santa Cruz soon.

Thank you again.
Nicole

13 rounds as rx'd w 8lb weight vest

9 rounds, 55lb. push press and jumping pullups.

12+ 9pp
subbed 45# /added 10# vest

Poor reading comprehension when I checked the site at 5:30 am for the WOD. I did thrusters instead of push-press.

8 rounds + 12 thrusters and 7 pull-ups.

A guy watched me for a while today and approached me when I was finished. He told me that the "routine" looked cool and that he is going to try it. He said that he wants a fast workout and that he is trying to "tone up." He mentioned that he was concerned about callouses, though. He asked to see me hands. I was tired, thirsty and confused. I showed him my palms. He said, "oh, that's not what I'm looking for. Have you thought about gloves." I said, "sorry, I think I sweat on your shoes."

DJ (#63)

I've read conflicting reports about subbing dumbbell weights for barbells. I've heard that you should try to do dumbbells at 80-90% of the rx'ed barbell weight because, well, they are harder to do at the equivalent weight. Having only dumbbells for my use this is of great interest to me.

What's the basis for subbing up? Thanks.

managed wearing 20# vest

17 rounds + 12 pp

All pp unbroken and strong (although burning after JT 12 hours ago)

After 2nd round started to break the pull-ups. Either 5-5 or 6-4 (later 4, 3, 3) alternating within each set between chin and pull. This allowed me to go directly to the PP almost every time.

Chins and pulls on 2x4 doorframe so ROM is a bit limited (tend to slide off the wood at the bottom of a dead hang) but kipping is almost impossible.

Followed up with parallete planche practice...just can't get my back straight. Then tuck practice (2 x 30 seconds). Then 2x10x each hand lead resitance band punching drill. Then 30 seconds of L-sit. DONE!

12 rounds with jay

As Rx'd
13 Rounds.
I feel like total ASS today. I might be taking the next couple of days off. We'll see how I feel tomorrow. Must be all of the overtraining.

16 rounds + 12 push press

AM WOD: Unit PT
As Rx'ed

I took a page out of Josh Everett's book and started one round at the top of every minute. Kept a round for minute pace (30-35 seconds) until I unrooted an entire callous from my hand at minute number 18. Hurt like a mofo and made me rush the last two. Now I have this huge crater in my hand. I think pacing myself gave me way more rounds than if I would have come off the blocks in a dead sprint. Will verify this afternoon with round dos.

ME: 20 rounds
SR: 9 rounds

Henry, welcome to Crossfit bro!

second week of crossfit - loving it so far!

12 rounds as rx'd

right after - jumped into 6 sets of leg complex with 65lbs
(one set is as follows - complete all 5 exercises for one set. should be worked explosively and quickly but maintain form.)
...
6x high pulls
6x overhead snatch
6x thrusters
6x bent over rows
6x curls
...
worked the complexes with a partner. rested while he worked and visa versa for all six sets. smoked afterward.

13 rds w/ 4# weight vest. Just got the smartvest and had to try it out.

CFWUx3 (minus pullups)

mis-remembered the WOD, so I ended up doing 15 push presses per set instead of 12 - and paid the price.

10 sets in 20 minutes, exactly. All sets after 4th broken in two.

a lot tougher than it looks...

# 70 Jamie
"sorry I think I sweat on your shoes."
Now that is funny and worthy of a shirt.

As rx'd
11rds +12 PP
All PP sets unbrkn
Rds 1-5 Pull ups unbrkn

cfwux2

rds in 20 mins.
12 65# pp
10 pullups

13 rds +12 pp
row 500m 2.04

16 rounds on the nose.
All kipping pull ups.

cfwux3 -pullups

12 sets, all broken pull ups, first time not using the assist machine. unbroken PP

as RX'd:

14 rounds, once again my grip seemed to be the limiting factor, the story of my life....

need to get an idea of the population interested in getting together in Virginia Beach...

#21 - Water Ratt

you mean Doc Paskowitz, the levitationist?

did you know him before or after the raising 8 kids in a Winnebago stage?

Hey SD Mike...the workout you posted on the day of 30 muscle ups:

Painstorm XI @ Brand-X
100m run
10 muscle ups
200m run
20 HSPU
300m run
30 overhead squats (oly bar)
400m run
40 SDHP (oly bar)
500m run
50 pull ups
600m run
60 press ups
700m run
70 swings (weight of choice)
800m run
80 burpees
900m run
90 thrusters (oly bar)
1km run
100 squats

I did that yesturday...that was a great workout man. I really liked it. I got it done in 42 min, but man that thing kicked my butt, I hit the couch and was out like a baby. keep those coming man...I'm a workout addict. come to think of it babies wake up every hour crying...so i was more out like a passed out drunk. Yeah that sounds better.

We need a crossfit gym in St. Louis.

3xCFWU minus PlU and Dip

9 rounds
2x20lb dumbbells PshPr
Jumping/Kipping PlU

Finished off with 8 minutes of rowing

As rx'd
13 rounds + 3pp

Glad to have Sue and Krista to suffer with...good job you two!

17 rounds, as RX'd

Steven N #30 - Yeah, we used to run towards the Outlet Mall pre-CF. Now that we do things for time, we try to run on the park behind the station for the reasons you stated.

xkawikax #56 - call us up at the station for your shirt bro.

Nicole #66 - I'll be contacting Lauren via my home e-mail for any of you at HQ that are interested.

-Craig

This looks like fun. My back is still catching up, but I will give it a shot tomorrow.

11 rounds, 45# push press, did 5-rep sets of pull ups, used jumping pull ups to finish each set

Jamie NYC

where do you get your workouts in? I do mine at ny sports clubs harlem or 72st, often get weird looks, often look with pity at dudes doing their bicep curls.

don't usually post since i get my workouts in after work 8/9pm est

got one in early today
cfwu x3 - pu
11 rounds as rx'd
2 sets 15 reps 135 pound squats for form butt to ankles

12 rnds, ring pull ups. Nice; thank you. May I have another?

Steve HB- Nice work bro again! Going to do it later myself. Have to drive home to Fresno now and don't want to get cought in the snow.

CD1111- I believe the reason many people say to sub down is the need to use those quick fire muscles to stabilize the two barbells. They're alot less stable then one dumbell. On the other hand. If you have the strength and form, why cheat yourself and sub down.

Get some, go again!

Love the pic!

My body needed some rest from the weights today so I rowed a 5k instead.

19:03:30

Neal

Remington, comment #45,

I can only assume you're talking to me. :-) For a timed workout with a lighter weight, go ahead and link as long as you can; you might find that doesn't last so long, though. If you are unable to link your M&M's you're just not trying hard enough. Unfortunately, you're out of the Zone either way. Dammit!

cfwu x 3 (minus pu's & be's)

BW 163

Push presses at 55lb

7 complete rounds + 12 presses

1st round of pu's were solid. All rounds after were broken. Used kipping and jumping pu's. Last 2 rounds were assisted (-40lb)

DJ, I sub with 30lbs dumbells. Did 9 rounds, pullups done old fashion (deadhangs). I figured about the dumbells not to match the total of barbell. I believe the dumbells have a greater range of motion. Not sure?

thanks

cfwu w/o pull ups or dips
11 rds as rx'd

cfwu x 2 w/o pull ups or dips
8 rds as rx'd

bw=195

as rx'd

8 rounds
had to split pull ups after 3rd round

Great workout need more like this...

12 rounds + 5 pp

14 and 1/2 rounds.

14 ROUNDS, grip was my nemisis, after the 7th set pull-ups broken

Happy healthy training

These guys rock at Paddle Ball also!!! No Joke!

20 rds as rx'd (All unbroken)

I started with 1 minute rounds through the first 7 minutes.. then it slowed down to a crawl... like 1 round every 2-3 minutes! The presses at 65lb seemed light all the way to the end, although the outside delts took a beating. Sub'd single grip lat pulldowns for pullups because we only have 9' ceiling at the studio and nowhere to hang.
Lost count afer about 18 minutes..... Good one.

11 rounds and 12 pushpresses.

11 rounds + 12 PP + 7 PU as prescribed.

9 rounds
assisted pull ups on the last 4 sets(40 pounds)
pp as rx'd

I only pumped out 9 rounds. My gym here in B-dad is a little crowded and I must always share equipment. I'm getting much better at the kipping pullup...

until next time...

9 rounds + 12 pushpress and 3 pullups. Push press was easy, increased weight to 85lb from set 3 on to work shoulders...pullups however I suck at. very broken but no assistance or jumps. Ended with 1 setx5 reps of 135lbs push press to hammer it home.

I have to remember that 6 months ago I could not even do 1 pullup....still seems like I have completely stalled...will have to go back and focus on eating right to recover. That and it feels like I get more work in my biceps than my back.

13 rounds in 18 mins...Had to cut it short because NYSC in Astoria, is well Im going to be nice.
Anyways I'll try and get that back issue dealing with overtraining and rest. If I go by current modern day fitness "experts", I would definitely be classified as overtraining, but I just dont "feel" it. I feel my body will let me know if Ive gone too far, and that I just need to listen to it. I feel great after working out, a little (ok sometimes alot)tired, but great none the less. I just wanted to gauge the general opinion of others here. I have never been one to follow the pack or listen to what so called experts say anyways, but I also never want to do anything detrimental to my health. Coming from where I came from (a year ago I was 320lbs, lazy, high blood pressure, cholesterol, etc) to now, my body is always on my mind and I will never let myself get back to that, so Im always wanting to learn more and arm myself with knowledge. Thanks again to all for providing such a valuable and wonderful website.

I've been NFG/DNF for the last couple weeks because of a badly pulled achilles tendon. I've attempted a few WOD's, but they were a miserable failure because of the pain.
Although the weight was light, there was pain in the dip, and drive portion of the push press.
Went slowly and methodically on the push press because of that.

11 rds, 12 push press, 7 pull-ups in 20 minutes.

Steveo

As rx'd
10 + 12pp and 8 pu's

NH crossfit Crew.

PJ 14 and 1/2 rounds
Glenn 12 and 1/2 rounds
Erin 11 rounds with #45 push press and jumping pull-ups

Loved the push press, I tried to do them slow to rest for the next set of pull-ups.

CFw/u
Burgener w/u,3 rounds
Push presses strong, all sets intact.
Pullups another story,first 2 sets clean, then jumping to 7th set. Felt like a wanker assisting after that, but wanted to keep the heartrate up.

17 rounds.

5k row,29:29

Some great efforts posted. Thanks for the inspiration.

40 year old firefighter on his first week 9 rounds but assisted Pull ups

7 rounds with 1 second to spare

65# push press
pullups on gravitron 50 pounds of assistance
had been doing 100 and 75 assist in previous WOD's
about 2 weeks in and changes are subtle but significant. Feeling Great.

henry, #26. Start with a multivitamin.

To eat healthy without a lot of cooking, I recommend Metrx. Take 3 of those puppies a day and eat 2 regular meals and you will get in great shape.

Also canned tuna is a cheap and great source of protein. If you have a grill, get mom to buy skinless, boneless chicken breasts, cut them up into 6 oz servings, (buy a food scale at a health food store or cooking store for less than $10) slap some BBQ sauce on them, and you're set.

For carbs, try real whole wheat grain bread, or just boil some water and add pasta, cook, then and a low or no sugar tomato sauce.

Go to a health food store and get a veggie mix drink or wheat grass shot.

You've just eaten healthy with little or no effort.

9 rounds. I broke set in pull-ups after 3 rounds, and alternated pull-ups with chin-ups after round 5.

For future reference, I finished tenth round at 20:43. Great fun!

To all Hawaii CF'ers-
Please drop me a line so that we can identify ourselves. I'm beginning an attempt at establishing a somewhat coheasive club here on Oahu. I'm hoping to get a weekend 'Pain in Paradise' circuit established.
My contact info:
Craig Cates
cell: 808-271-2599
crossfitoahu@msn.com
http://www.CrossFit-Oahu.blogspot.com

CROSSFIT OHAU
Certified trainer just got into town, from Crossfit HQ. Starting Crossfit Ohau. Until I have a space we are meeting pukie the clown at Kapiolani park. email me at hollismolloy@hotmail.com

%@#$&*%, "twoe tears", sounds like a good name for this one.
Got through 14 rounds in 15:00, stopped to tape and stop the bleeding, did 15 both hands bleeding , Done! about 17:30.

As rx'd

Sinebad- 9rnds

Jambi- 8rnds

Hey stokedaddy.... guess who? It rhymes with Amphibian....

As rx'd

Karl - 13 rounds + 7 push press

Rachel - 12 rounds + 12 push press and 5 pull ups

Rach used 20kg for PP and jumping pullups..

Had to make do with some idiot giving a running commentary to his bird about how "those pullups will hurt my back" and that my push presses were "bad form for shoulder press".

breathe....breathe.......BREATHE.

14 rounds as rx'ed. Typical xfit workout, you think you'll smoke it but then, after a round or three, you realize just how demanding the workout is going to be. Thanks, Coach.

Today's Command PT!
Complete 6 rounds for time of:
max push-ups in 20 sec
10 sec rest
max sit-ups in 20 sec
10 sec rest
.25 mile run

Those of you in the military may recognize this as the Navy 'PFT' if you look closely; max push-ups in 2 min, rest, max sit-ups in 2 min, rest, 1.5 mile run. I just hid it in CF protocol.

I had a group of aproximately 80-100 participants this morning! Lowest time was around 13:45, up to a high of 24:00. So that's a 1.5 mile run time of 7.5 min or a 5:00 min mile, plus 100+ sit-ups & 120+ push-ups for the highest 3 performances.
Most importantly, if this (CF) protocol were allowed in a graded PFT, the test criteria would make sense for sailors who in a (shipboard) crisis need to be able to transit the length of their ship & perform streinous physical activity once there.

Ron and Ted = 15.5 each
vs.
Peter and Kyle = 12 each

Rotate PUs to PP (and vice versa) when partner is finished. One complete round for competion of 12 PP and 10 PUs.

30# for push press
Assisted pull-ups

8 Rounds + 12PP + 1PU

12 reps 65lb push press
10 reps of pull-ups
20 reps of push-ups
25 reps of squats

Did this for 9 rounds in 20 minutes. Then I followed up with a 2 mile run. I can see that my overall fitness is improving. Forget bodybuilding...I'm sold on crossfit.

20 rounds, that was hard on a 51 yr old, can't wait for tomorrow. delayed onset muscle soreness is constant with crossfit.

as rx'd 21 rounds.

Watch is broken. Did 11 rounds in approximate time. Hands are torn up again. Good times.

10 rounds. sub. 16 kg kettlebells instead of 65 lbs for push press. full body weight pull-ups at 195 lbs

As Rxed, 14 rounds

16 as rx'd

This one is going to hurt!! My tri's and shoulders are still sore from Wednesday!!

As rx'd, 18 rounds.

16 full rounds. Felt strong, push presses were a breeze. Grip on pullups became a problem, though.

30# for Push Press
Assisted Pull-Ups
12 Rounds + 12 PP

5 pullups short of 10 rounds.

14 rounds, maybe 15. Lost count and pace. Push presses were easy the entire way. Pullups were not. Still fighting an overuse injury sustained on my first CF workout back in early November, which is aggravated when I do pullups, and makes them overly painful. So I believe it's time to rehab.

was shooting for 10 rounds and got to walk away with 11...thanks Coach

15 1/2 rnds.

17 rounds as rx'd

good wo, no broken sets.

Mostly jumping pull-ups (working on gettting the kip down)....

19:40
9 rounds

CFWUx2 - less pull-ups

12 + 6PP as rx'd

11 rounds, broken sets

15.5 rounds

Used 2x30lb. DBs for push-press

All push-press sets unbroken
Most pull-up sets broken. Switched back and forth between overhand and underhand grip. Strict form through early rounds, got a little "kippy" toward the end.

This one is going to be HARD!!! My tri's and shoulders are still sore from wedensday!!

cfwu x3 -pullups

WOD: 12 rounds + 12 PP and 5 PU's

Push Presses were fine, I've joined the legit pullup crowd finally!! First 2 rounds unbroken, all rounds kipped, all rounds with full ROM!! Last round I was down to sets of 2 with 5 second breaks. I was kidding myself before, ROM with a reasonable rest period (5 to 10 seconds) is much better than just moving for the sake of moving. I should have upped the weight on the push presses.

BW:145.5 Today
CF WU X 3 without Pull-ups

8 rounds in Twenty minutes.
Push Press's 55# Sub
Pull-ups where the limiting factor, on the 6th round after the first 4 reps, the next 6 where Jumpers with a negative. Then mixed with regular PU's mostly Jumpers for the remainding rounds.

Should I have done Jumpers from the get go and gotten more rounds ( Because I still can't kip) ?

I have been lurking for a few months now and I must say that Crossfit is the best work out I have ever had.
BW= 175
8 Rounds
Push Press sets unbroken
Pull-ups done from dead hang on rings. First 2 sets unbroken the rest broken into 2 sets of 3, 1 set of 4

crossfit manassas
btw 200#

Did 10 rds with 1.20 to spare. If I continued I would have puked! I used 70# barbell. I need to work on kipping because the dead hangs are killing me. Thanks for the instruction JeffT I will work on it tomorrow.

cfwu x 3

WOD = 9 sets + 12 PP

Executed 11 full rounds as Rx'd.
-Additional 2 sets of PPs @ 95 & 115lbs.
-Additional 4 sets of bench press @ 125, 155, 175, 175lbs.
-Various sit-up sets with corresponding back extensions.

Comment# 60, MAN i feel ur pain, when i used to workout in the morning, i was doing the push press and BAM!I hit myself good on the way up, my mouth was open cuz i was breathin so hard so i acctually chipped my tooth a little, it was all grainy in my mouth...hey at least you know were workin hard right...

3x cfwu -dips-pu + headstand (working toward handstands/hspu)

7 rounds w/45# (first time ever for push press)
Almost all pull ups jumping, trying to learn to kip but bar is on power rack so it's hard to get good swing w/o hitting feet on ground, need to keep practicing.
My 4th ever WOD, it is so fun to have a different workout each time instead of the same routine week after week... really enjoying the change of pace. :-)

Man, I haven't posted in a while. Good to see so many crossfitters..

Did 8 and 1/2...finished the 9th set of push press when time ran out.

John C

9 rounds + 12 PP + 3 PU

All PP as rx'd
All PU w/ 88# assist, hands facing towards (to work biceps more)

I was able to get only 8 rounds in the time alotted. My brother Joe was able to get nine and a half with a 70# fixed barbell.

first crossfit work out, I liked it, 11 rounds

cfwu x 3 no dips or pullups
7 rounds + 4 PP
55# PP, assisted PU -50#

As rx'd 11 rds + 12 push press.

15 rounds plus push press plus 3 pull ups

Push press were unbroken for every set but damm...my grip went after 3 sets of pull ups. ever set after that was broken

13 full rounds plus 12 push press. I was really hurting today... working on only 3 hours of sleep, and I felt it. Hopefully tonight I can get some rest after work.

8 rounds as rx'd

pull-ups were all broken and so bad I think my vertical leap is also getting better from all the jumping.

8 rounds even, 30 lb dumbbells

feel like I'm doing too much catching my breath. need to work on that.

16 full rounds. I quit with one minute left because I have finally succumbed to a CF callous tear - OUCH! - that friggin hurts!!

16 rds & 12 push press reps

12 rds and 12 pp

kipping for first 4 rds, then jumping for rest, broken 6/4.

I've gained 4 pounds in 2 months of Crossfit and my pants are looser.

13 + 12,3

Used 2x30# DBs for push presses.
CFWUx2 to start.

16 rounds. Went to 85 pounds on the pp for 12 reps. slowed down on the pullups after about 10 minutes, but only did assisted pullups for the last three or four rounds. Awesome workout. I am smoked.

as Rx'd:

Justin - 16 rounds, +12 push press, +4 pullups

Russ - 15 rounds...MASSIVE holes in both of his hands after the 15th, so he stopped...would have gotten at least a 16th round done.

bw=141 lbs
14 rounds plus 12 push presses

As rx'd

16 rounds.

Chris

14 rds

Did thick towel pull-ups, made for slower going but really worked my grip. Push presses moved well.

As rx'd

16 Rounds.

Steve

16 rounds plus 12push press

7 rounds +12 push presses and 3 pull ups.

Could have gotten several more rounds if I went to assisted PU's. Decided to stick with the wod as rx'd. Humbling comparing my number to others though. Do you guys have families and/or jobs?????

45 lb Oly bar push press
100 lb lat pull downs

8 rounds + 11 push presses.

Brando: 6 rounds, all pu brocken, but first time all unassisted kipping, p.press: 2 25 lb db

Julie: 7 rounds, all pu negs, p.press: 2 25 lb db

9 rounds

65lbs PP x 12
Band asst pull-ups x 10
20:00min 18rds

PM WOD:

Me: Cheering section duty. My callous or lack of it is jacked up in a serious way from this mornings attempt at the WOD.

Wifey: 45lb bar, 14 rounds +12 push presses

What is the weight conversion if using dumbells in 5# increments?

As written...19 rounds

bwt: 143lbs

6rounds + 6 more push presses
push press as rx'd
all strict pull ups broken into 5/5 except first round

11 rounds plus 12 push press and 5 pullups. Slow today due to sore shoulders.

It hailed on the beaches in San Clemente today and I completed a WOD as rx'd: two very rare occurrences.

12 rds w/ 15 seconds to spare and nothing left in the tank.

what is kipping pull ups

9 rds

Nub: M-F and Sunday I use Sports Club/LA on 61st (b/w 1st and 2nd). On Saturday, I use the Sports Club/LA in Rock Center -- it's less crowded than 61st on Saturday. Unfortunately, the Rock Center gym is closed on Sunday.

The 61st Street gym is great. It's massive (6 or 7 floors), has plenty of equipment and I can always find space for the WOD. The best part, though, is the people. They've always been great to me. I joined the club about five months after it opened in New York (in 2000). I could not be happier.

10 rounds + 9 pushpress

Pushpress w/ curved bar + 15lbs (wow did that get heavy), pullups were jumping. Pullups keep getting stronger.

20, one at top of each minute.

BTW=150. Full ROM. 16 rounds in 20:10.

Soundtrack: 5ive (the doom-metal band on Tortuga Records, not the European boy-band).

-D.

14.5 rnds

20lb pp
10 pu, gravitron, set to pulling more of my own weight.

15 Rounds

22 rounds + 12 PP
Dyer - 20 rounds + 12 PP

11.5 rounds

all pullups assisted 40 lbs to net 180 lbs. I'm actually seeing an improvement- one of these days I'm going to reduce the assist.

Russ
12 rounds 3 with real pullups, 5 at 65#s, 4 at 55#s, 3 at 45#s

Michael
10 rounds 2 with real pullups, 3 at 65#s, 4 at 55#s, 3 at 45#s

Matt
9 rounds half real pullups, 3 at 65#s, 6 at55#s and then 12 pushpresses at the end

27 rounds with 30 seconds to spare.

first real cf workout. had to pace myself to keep heartrate below max. 6 reps

Run: Alki-Fairmont Canyon Time 47min

9 rounds as you can in twenty minutes
95 pound push press, 12 reps
10 pull-ups

BW: 165

As rx'd: 13 rounds.

I was a little tired to but I was definitely feelin' it in the 6th round...

As Rx'd

Anand 14 rounds

Margie 11 rounds

Grip was the big factor, forearms were too tight to hold the bar.

Unbelievable timing for today's post. I spoke to Chief Harold Miller in Atlanta yesterday (who is in charge of fitness training for the Atlanta fire community) to encourage embracing CrossFit. I told him to check the website and Lo and Behold the Waikele Fire Station is featured front and center.

If any of you in the fire fighter community know Chief Miller, please encourage him to try the best fitness program in the world!

Thanks Lauren!

Hi all,
Back from overnight in the forest.
~12 miles hiking w/35# pack and snow shoes donned. Trying to find trail markers at night is a challenge indeed.
Weights tomorrow...

27 rounds?!

#&%^$&!!!

11.5 rounds as Rx'd.

CFWUx3
BW: 206

7 rounds + 12PP

As Rxed
19 Rds + 12 Push Press

7rds + 1 push press

push press's as rx'd
pull ups, one of my weaknesses, all broken, kipped, jumped, or otherwise assisted. but are getting better in the 2-3 mo since starting this. this place rocks.

followed by;
20 mins on stairs going first to second floor in the fire station

13 Rounds.

CFWU x3(-OHS, sub ball push-ups for pull-ups)

WOD: 15

Stayed at 1 rd per minute till rd 6. Pull-ups were kipping after 2nd rd. They were done on a square bar... that sucks! Switched to another 30ft away. It helped.

GM- Felt your pain bro. I've ripped the same one off twice. Penney size chunks. Wait till you get chalk in it. Mmmmm!!!!

Cates- I met Hollis at the last cert. You two should talk. Outstanding point on the PFT too!

FrankF #209 - as seen by post #30 3 of us have only been doing CF since October '05 and in this short period of time we have all seen a huge improvement in cardio, strength and agility.

We don't have a fitness program person in place right now but previously it was a triathlete who was kinda opposed to lifting heavy weights. We've been trying to spread the word to our brothers and a bunch have jumped on the bandwagon. I think the executive officers in our dept. my have a problem with introducing Oly lifts into the workouts but we feel that they are extremely practical in its application for our job.

Hope you get Chief Miller to try it. If not for the whole dept., then just for himself. Make a pact to keep with it for 2 months and you'll see the results happen.

-Aloha

16 rounds plus 12 push press (I think, maybe 15+).

10 rounds even, as Rx'd.

Ripped a callous nearly off on last set of pullups to get through them in time. All kipping, all unassisted, all broken sets(5-5 until 8th, then whatever) which means that this is also my first time completing 100 pull ups for time unassisted. Push presses were rest time anyway, should have upped the weight there.

Did this immediately following an ME C&J topping out at 225, first w/o attempting to use hook grip. Feels funny. Also attemped C&J 160x15, got 11 reps.

5 rounds for time

25 situps
20 box jumps
10 db shoulder presses

Christian 10:07 (25# dbs)
Russ 11:00 (25# dbs)
Laura 11:51 (15#dbs)

14+11 PP...used 35lb. DB's

14 rounds as Rx

I even got a blister

dammit#211-my sentiments exactly.
me: 9 rds and 12 push presses.

8 rounds, plus 2 push presses.

Pull ups assited, then last half they were negatives.

Also, no broken push press sets.

Greg

Complete as many rounds as you can in twenty minutes of:
65 pound push press, 12 reps
10 pull-ups

8 rounds, 12 push presses and 2 pull-ups

Some pull-ups were jumping towards the end of the last few sets.

8 rounds + 3 pull ups in 20 mins, 9 rounds in 20:33. all but last set of pp unbroken. 1st 2 sets of pu unbroken, then 5s, 4s, 3s. hr max 174, hr avg 137. 10 min ellip w/u 14/14.

can definitely improve # of rounds--just need to eliminate time spent bent over w/ hands on knees.

16 rounds + 12PP + 5 pullups

Crud. Forgot to write down the reps for the push presses, so I assumed 10 reps. Phooey.

7 rounds, 10 push presses, 4 pullups.

All sets of push-presses unbroken and felt really good. First two sets of pullups jumping pullups, the rest assisted by 40 lbs and kipping. Shoulders hurt when trying to do them, guessing from all the shoulder work done this week, so the sets were broken. Started out aiming for 10 or 12 rounds, so I'm a bit disapointed, but next time I'll do better. Shoulders won't be so hashed. :)

16 rounds, plus 12 push press. I did JT yesterday, but it wasn't a factor, as pullups were the limiting step.

8 rounds as rx'd

Modified nothing to press with

Sets of 5 chair dips
Sets of 5 pull-ups first 4 rounds legit after that negatives

9 rounds in 20 min

9 rounds

35th WOD...as prescribed...

12 rounds in 17:56

12 rounds w/ pullups at 80 lbs on the gravitron, push press as rx'd
HOOAH!!

8 rounds, as rx'd

Mike: As Rx'd, 8 rounds + 12 push-presses; all pull-ups kipping w/ varied hand positions. PP's felt fine, but PU's are still a challenge.

Renae: 9 rounds--Started w/ 45# Oly bar for 7 reps, then switched to 30# straight bar for remainder; started w/ assisted pull-ups, then switched to jumping negatives. She worked hard!

We both finished w/ med. ball catch sit-ups, lying leg-ups w/ throw resistance, & rolling knees touching elbows.

CF WU Minus Pullups/Dips

8 Rounds
Pullups assisted via jumpstretch
**spent too much time changing music

Stretching

WOD as Rx'd 15 rounds plus 12 push presses and 3 pull ups (finished off 16 in 21:56). Rowed 2500 meters in 12:40 and finished off with KB swings (alternating double arm and single arm lifts). Been at this for a month, thanks Coach. A little Full Sail Wassail and some "Hammer of the Gods" and I'll call it a night.

Used rings for pull-ups
11 rds

team tikrit:
mfbunch: 13 rounds even as rx'd
joeyd: 12 rounds + 5 push press

13 rounds plus 12 push press.

Push presses went well, all unbroken. P/U broken after the second set. Lost some time to transition -- every time I went to switch it seemed there was someone ambling along in my way, clearly in no hurry to do anything strenuous. Move it, people!

6 rds. + 12 push press

Presses easy, pull ups are killing the rds.
BW 255

cfwu

9 rds as rx'd

limiting factor was pull ups again, all were jump-assisted. push press sets unbroken

12 rounds as rx'd. A lot of kipping going on.

CFWU

6 Rounds + 12 Push presses...Second week of doing this and i am pretty happy with results.

2x30#db's
sub'd push-ups (no pullup bar) chest to deck off of the Db's.
12 rounds and change.

I'm off to Morocco for a while.

Took this workout slow - muscles sore in lower back.

8 rounds + 12 PPs

21 rounds as rx'd & 12 pushpress
bw 195

14 rds / 12 pp / 7 pu, as rx'd

11 rounds + 12 Push Press

Ring/Bar Pullups
30kg Push Press

13 full rounds

11 rounds
chris

eight rounds in 19:59 ... pain ...

18 rounds using 70lb bar. Push presses ok throughout, pull-ups about 10 of the sets broken into 2.

9 rounds in 20:14. Pressups no problem, pullups another story even though assisted. Still can't believe how these workouts slam the cardio-pulmonary system. Whew!

12 rounds

12 rounds as requested

BW - 180

10 rounds plus 12 push press and 3 pullups

As RX'ed: 11 Rnds

8 sets

5 70 lb. Barbell Push Press x 12 and DH PUs
2 60 lb. barbell push press x 12 and kipping PUs
1 50 lb. barbell push press x 12 and kipping PUs

smoked and fighting off pukie with 5 seconds left

I appreciated Ryan's e-mail re: getting children into CrossFit.

John, age 12, and Dad, age 51: 5.5 rounds in 20:00 with down scaled weight for push press for John and supported pull ups for both.

Keggger, I used your idea down scaling the pull ups and it worked very well. Thanks.

16 full rounds plus 12 push presses

bwt: 175

8 rounds + (12 pp + 6 pu)

Jen: Sub 33#& Jumping S Negative PU 16rounds+12pp
Andy: 10 rounds
Paul: 12 rounds +12pp +1pu

12 rounds exactly

CFWU

15 rounds plus 12 PP

PUs unassisted but broken after 3rd round

PPs unbroken
BW 185

Lost some time due to people "hanging" out at the PU stations...

How's Henry #5 feeling today?

14.5 rounds.
Nice new blood blister on my finger.

14 rounds

11 rds
bwt 112

All unbroken through rd 7; then some breaks (pp's @ 9/3, pullups @ 8/2)

13 rounds,
Pull ups on rings, done on 3/11 due to family illnesses

14

20 rounds as Rx'd

10 rounds as rx'ed

18 rounds +
12 push press/5 pull ups

12 rds. + 12 pp/4 pu

cfwu x 3 +pushups, -pu's
9 rds +12pp

Late post...did workout on 11 March.

12 rounds in 20 mins. Did decent pullups and dumbell presses with 25 pounders. Feel pretty good about it today!

Well, it wasn't "as Rx'd" but it was something.

10 pullups (generally split 5-5)
20 1.5 pood snatches (5R-5L-5R-5L)

12 times through in 40 minutes. Not pushing it.

First chinups in 3 weeks. Feeling it. May be regretting it in a few hours (my ribs are hurting it already).

Just back from a painful back/shoulder injury, so I did it for 15 minutes, just in case, as the pull ups aggravated it last time.

Time: 6 rounds in 15 minutes
30-kilo push press
Pull ups (assist at 20kg)

Did WOD on 3/11/06
ROM St
Sun Salute
CFWU x 2 - light on the pull ups.
Run .5 mile (4:18)

65lb Pushpress x 12/pullups x 10

6 Round + 5 pushpress.
1st 5 round pushpress unbroken.
Pullups broken from beginning but 1st set all pullups. Rest mixed pull ups and jumping until round 4 where all jumping.

Pukie on my back from first round, but managed to dodge him.
J

12 Rounds
Used bands @ round 5 to keep up the pace

10 rounds
done Saturday. Still hurting. will do today's wo tomorrow

8.5 Rounds...Kipping Pull-Ups.

14 rounds as rx'ed in 19:51....nothing left for those last 9 seconds. Much tougher than what I thought it would be....luved it

modded b/c weights are downstairs, pullups up.
5 min. 10x 65lb pushpress = 5 rds
5 min 10x pullups jumping then assisted = 4 rds
5 min. 10x 65lb pushpress = 4 rds
5 min 10x pullups assisted = 3 rds

Jason: 13 complete & 12 push press as Rxd

Dave: 10 complete & 12 push press + 5 pull-ups

Vanessa: 14 complete & 12 push press + 2 pull-ups (45#)

Ruby: 7 complete & 12 push press + 4 pull-ups (45#)

10 rounds

CFWU x 1
10 complete rounds

10 Minute Rest, Row 5K moderate intensity 22:30

7 rounds
pullups were ugly
last round subed 150lb pulldowns

10 rounds

15 rounds as Rx'd

9 rounds last round very ugly

8.5 rounds

6 and 1/2

rounds 1, 2 unbroken as rx'd
rounds 3, 4, broken 60lbs
rounds 5, 6, 1/2 broken 55lbs

all pull ups assisted as usual. One day, I'll do one all on my own.

Did workout on 3-12-06 after Lynne
10 rounds + 6 push presses

11 rounds plus 12 pushpresses. Ripped another callous while kipping pullups.

Matt:
Did a combo of WODs since I was at a conference...

completed 21-15-9 body weight bench (175)
63-45-21 dips
21-15-9 HSPUs in 17:22

followed w/ 10 min of 6 reps of 65 lbs push-press and 5 reps pullups; completed 11 rounds

6 rounds
12 push press + 5 pu's

Push presses w/ 45lbs
Pull ups w/ 50lbs assistance (BW=142)

6 rounds(!). That's impressive for me.

14 rounds as rx'd

BW 160
9 rds
P/Us on rings broken after set 4

10rnds with 80lb push press

11 rounds + presses and 4 pull ups as Rx'd except assisted pull ups
with the 25 band.

5 rounds, 45# bar, pull-ups on assist machine

14 round althought I did this one wrong. I di 10 pp and 12 pull-ups per round

as rx'd

12 rounds, + p-presses and 8 pullups

pullups limiting factor esp 9 rounds +

hands sore and blistered

I liked this workout.

8 rounds as rx'd

15 + 12 push press,
I would have had more but this older couple complained that I was working out in a "dangerous fashion" so I had to do the push presses across the gym. It was still a great workout.

3 days late as i had to wait for hands to heel after fran.

Only got 6 rounds and 4 pushes BUT they where all as rx'd.
65lb pushpress x12 and pull ups x10 :).
Pull ups limiting factor but was doing them in sets of 5 for the first 3 rounds and then what ever i could get.The push presses where unbroken.
First time ever writing as r'xd on a pull up workout.
Yippy

8 rds + 12pp + 4 pu
75lb pp & jumping pu's
I have been very inconsistent over the past 2-3 weeks and it shows.

CFWU easy dips and pulls
deads
135-185-215-215-215-215-215-215-215

13 rounds of
65 pound push press, 12 reps
3 pull-ups - last set broken

16 Rounds in 20:03 as rx'd. Push press was a little too easy, but the pullups more than made up for it

As RX'd - 11 rounds

McK - 20# push-press, 15 on gravitron

18rds+12PP+2PU

8rds as rx'd

162lbs..

anyone elses shoulders feel like mush?(although I haven't been hitting my shoulders hard yet with crossfit, haven't worked on handstands let alone handstand pushup)

10 1/2 rounds as rx'd. push press are easy for me. Pull ups are a bitch. most of my time was pull ups.

CFWU - pullups
20:38

10 rounds

30 # barbell push-press
jumping pull-ups from the start

I'm still running away from a cold...

As rx'd: 11 rounds + 12 push-presses.

In 20 minutes I did 9 rounds even - with 45# bar. Completed the 10th round at 22:40 out of sheer stubborness.

14 rounds + 12 presses

CFWUx2 w/assisted pull-ups
11 rds + push presses & 5 pull ups
most sets broken, all jumping pull ups on smith machine...
(very usefull peice of gear that smith machine)

9 rounds
push press with 25 lb dumbells - strict first 6 sets, push press last 3
pull-downs (100 lb on Body by Jake pull-down machine at hotel gym)

10 rounds. Still a little blasted from JT the other day.

Oops. Forgot CFWU x15x3 without pullups or dips.

9 rounds, and extremely pukie afterwards. Never eat a burrito before Crossfitting.

Pullups are feeling better though.

******************************************************************************************************************************************************8 rounds plus 12 PP. Completed on 03/13.

3/13
Xanthe
12 push presses
10 pull ups
as many rounds as possible in 20:
Started with 40 pounds did a set or two
Dropped to 35 pounds for a set or two
Dropped to 30 pounds for a set or two
Dropped to 25 lbs for the remainder
Did all pull ups with the 100 band
Completed 9 rounds
3/13
Stocker
12 push presses
10 pull ups
as many rounds as possible in 20:
10 rounds completed
Push presses as follow:
set 1-3: 12 reps
set 4-8: 10 reps
set 9-10: 7 reps
modified Pull ups sets 1-10: 10

As Rx'd.
10 rounds

11 rounds plus 12 push presses.

Pull-ups done on the rings. This was the limiting factor. By the end I had a weird pain in my forearms as if someone had been beating it with a stick.

Dan BW 160
18 rounds (1:15 to tape fingers to prevent blisters!... that could have been 19! just missed it. next time I will have tape closer)
#65 BB, HR 162

Monique
19 rounds + 12 push press
#30 BB, 1 leg jump pull-up

Good one.

7 rds + 7 push press, as Rx'ed.

Felt like I could have crushed it if I were stronger on pullups. Current max pullups = 11, but was lucky to do 3s and 4s on this one.

Catching up after flu week

15 round + 12 Push Press

Two torn calluses on round 12 slowed me down a lot

CFWU x 3 (-pull ups)

as RXed

15 rounds + 5 push presses

bw = 180

cfwu X 2 minus pullups
8 rounds

17 rounds as RX'd
alternated grips on pullups between overhand, underhand, and parallel

Just got to this one today. 10 rounds plus 12 PPs with 1:15 left to go. Sadly, a blister formed and burst in round 10 of the PUs and I finished using dead hangs gripping the bar more with my fingers than anything else. PPs using 45# bar, mostly unbroken sets of PPs, PUs were broken all over the place.

This WOD performed on 3/29/06