Go Aussies!!

just noticed the guy with the curly hair in the pic must have had some nice trauma to that left shoulder...

great! muay thai now pull ups later,good day crossfitters all over the globe!

Ben, and you must have had some trauma to your head for mentioning it.

My pull ups are still pretty weak and I don't expect to go for long with regular push ups. I can do this workout on a gravitron to allow the workout to last longer.

By using the gravitron I'd have the added benefit of setting my counterbalance to essentially max out on this workout at whatever length of time I want.

So, what's the optimal duration on this WOD? Should I set the counterbalance light so it's over in 10 minutes or less or should I set it heavy so I go 20 or 30 minutes?

On antoher note, the outdoor gym in the photo looks awesome. We've got one around my place with a 200m high, steep hill right beside it. Makes for awesome workouts. Can't wait for the snow to melt.

im gonna do 2 wods tomorrow 3 rounds for time of 10 handstand pushups 50 leg lifts 3 suicides and 50 squats then this would this be over training? im also going to do some acrobatics as well
any thoughts or comments for or against this lemme know

Just wanted to say that it's been about a month for me here, and I lost 15 lbs, doubled my max pull-ups (to 22), and hack-squatted over 800 lbs, which I didn't come close to before. So, yeah - thanks :)

This WOD looks fun btw.

Oh, God. Have mercy on me.

Jason (comment #5),
I'd say bear as much weight as you can. If you run out of time but you've still got some energy start again. I think I read that on the message board the other day but I don't remember where.

I'm sure some of the more experienced CrossFitters will weigh in on this.

Coach,
i don't know which is worse the workouts or having to look at the palm trees and tanned bodies.
Give us frozen north guys a break! It's 20' F
here in Michigan!

bob

#4 miss m

i have a potentially fatal case of not taking life too seriously. It clearly isn't contagious.

I meant no offence, i was mearly curious.

Ben,

That's a separated shoulder, the collar bone separates from the shoulder and floats, or at least it's very loose. Mine looks the same from a soccer incident last year.

Thanks for the info David.

10 + 8
a little better than last time.
i should have broken the sets sooner.
It's fun! the first couple sets seem boring and the second hand moves so slow, it sure speeds up the further you get into it.

bob

Ok, so we can break the sets if necessary? For example, if we are on the 12th minuite, we can do six, break and then do another six?

Joe NewMexico (#15): Exactly. Just get it done in 60 seconds.

You can take the first 15 (or 30, or whatever) seconds of the minute as rest (as you recover from the previous minute) . . . but then you have what's left of the 60 seconds to do one more than last time . . .

Ben Comment #2

It looks like a poorly healed total acromoclavicaliar seperation. The collar bone seperates from the rest of the shoulder and should be surgically screwed back together. Mine's from a bike crash. It does not look like his was surgically repaired.

This one would be a whole lot more fun if I could do it with those fine looking people in Kapiolani Park.

The DW clipped this snippet on exercise addiction from the Washington Post health section and left it on my desk. Here you go fellow addicts:

"Color It Habit-Forming

If you feel guilty when you miss workouts, exercise when you're sick or hurt, or calculate how much to exercise based on how much you eat , you may be suffering from exercise addiction and should get a medical evaluation , according to experts at Remuda Ranch Programs for Eating Disorders. Of course, if you use fear of becoming addicted as an excuse to avoid exercise, your affliction is something else altogether."

where do I sign up for that medical evaluation?

#5 jason do the workout more than once to get stronger! :P
start doing 2 cf workouts a day you'll get bone crushing strong hehe

Jason, if you can do more than a few pull ups, I would stick with the bodyweight pull ups and not use the gravitron. If your score is low, you have something to beat next time. Most of us have poor pull ups when we start CF, but push yourself hard when given the opportunity in a WoD and you'll get better.

Stick to the script if you can.

They aint Aussies...at least that isn't Australia.

Google Kapiolani Park and see what you get.

It could pass as ultra-tourist mecca The Gold Coast though - which in itself deserves an air strike or 5.

If it was Australia, there would be Kangaroos, Snakes, Koalas, Steve Irwin, Paul Hogan and beer in the background.

That does look like a great place to work out though & they are a cool looking crew

Kapiolani Park is in Hawaii the Island of Ohau.

We will be holding a free crossfit workout Saturday the 18th at 10:00 Am.
Kapiolani Park near the Aquarium and Tennis Courts
Come if you dare
for some
PAIN IN PARADISE

Awesome! CrossFit is taking over the islands! Great photo guys and gals.

One quick question before attemting this.

Are we supposed to just hang during this time frame? As in, do 1, then hang a minute, do 2 hang, ect..Or do 1, drop, then repeat. Thanks.

#25

drop and rest for the rest of the minute.

Thanks Steven, just couldn't find an exact answer to that anywhere.

Pete in Oz (#22) - I think Ben (#1) was probably referring to the first test v Sth Africa starting today, rather than suggesting the photo was in Aust. Admittedly a somewhat obscure/unusual reference on the Crossfit comments page - but a very legitimate one!

Sorry, should have specified first cricket test. That sort of goes without saying if you are from a cricket playing country. A "test" in this context is a "serious" (as opposed to "friendly") game between 2 teams representing their countries, not a trial or practice match in case that term is not familiar to some on this page.

13+6
forza!!!

I'll be in Oahu the 20th through the 26th. What days do you island folks meet?

-D.

5k run first with my dog, who got bit by a pitbull on his face - because the idiot jack russel thinks he is a UF guru, and seems to think he can kill anything on four legs
then wod performed on the 3" flat bar of the swings at the local kids park while the dog sooked in the car
10 + 8
up from 8+8
thats a PB

bloody oath - go aussies!!!

bw 89,7 kg

1st time 11 + 8
3 min rest
2nd time 8 + 7

1st 3 sets my chest bounced back from the bar, very explosive, very nice. good improvement

extra, London Crossfit has an article about an assisting exercise for the muscle up. (Do MU with reduced weight on lat-pull mach) I did that for 6 x 5 x 35 kg
out of energy

great training

bw= 141 lbs
15 rounds (compared to 10 last time around)
Thanks to Coach and the world of Crossfit!

800 m on treadmill
cfwu - pullups/dips (sub pushups)
WOD subbed lat pulldowns (no pullup bar! - hotel "gym")
10 rounds at unknown weight (no numbers on universal, one pin I shared with another guy - hotel "gym")

Thanks for the Kapiolani Park photo! Makes me homesick. I lived in Manoa for 10 years, '85 - '95, when "crossfit" to me meant a few hours in the surf off Diamond Head and then a loco moco at Rainbow drive-in.

Got to 8 rounds + 6 reps. Accomodations ranged from small jumps to huge jump to negatives. Finished with 3x10 of Smith Machine modified pullups with feet on bench. BWT=272.

Gravity is not my friend.

completed 11 sets, and then 7 on the 12th set.
alternated between hands facing towards me and away from me each set.
didn't know we could break the sets up.

20+16 - down from the last time; chronic lack of sleep taking it's toll. Off for another 14 hour shift.....

20lb weight vest - 15 rounds

warmed up with 21, 15 9:
24 kilo Double kettlebell burpees
40 kilo sumo dl highpull
16 kilo double kettlebell thrusters
9:41

12 reps ...way down from B4.. but I wore a 20# wt. vest this time.

PS change this to MUs & we have a real problem WOD!

damn that park looks BEAUTIFUL!

I love training outdoors in the spring and summer at parks!

I gotta get back to Hawaii soon, and NEVER return home!! ha ha

--Z--

10 minutes and 6 pull-ups

Started doing jumping pull-ups around minute 8.

1/30/06 (4)
2/16/06 (5)

1/30/06 (4)
3/16/06 (5)

Okay, I've been doing CrossFit for a couple of months. When I started I had access to a pull bar, but now I don't. Any other exercise I could do to replicate the workout. All I have are dumb bells. Thanks!

OK, I can't figure out the whole 2+3 thing. What is that?
I did CFWU and did pull-ups for 9 minutes for a total of 45 on Gravitron 40# assist.
Should I skip the gravitron next time?

9 rounds + 7 as rx'd

Warmup in the morning - Climbed a mountain. A real one. 1500' vertical ascent in 30 mins. It wasn't totally vert, but it was in some parts and close the rest of the way.

16 rds + 12. Ripped open palm on round 15. Not the callous, though, the bar used the callous like a fulcrum and ripped up the soft tissue just below that. Very nice.

8 rounds + 5...i didn't read all the directions, definitely could've gone longer.

12 rounds + 9 reps......2+ rd improvement on PR

12+7; One round improvement over last time.

9+4 all assisted on Gravitron. I feel like I should be ashamed but am determined to be able to do some real PU's in a few months. At 205# with looong arms I've got my work cut out for me. I didn't see an opinion on whether using the gravitron is worth it or not. I'd love to hear from the CF'ers that have been through this PU training (i.e. starting being able to do almost none and bulding up).

Also did: Lat Pull downs 3 sets 10-15reps at 90# (after WOD) and b/f PU's ran 2.75mi on a speed interval. Thanks. Dave G

17 full sets and 15 towars the set of 18.

Big drop off from last time, but this time pullups until the set of 16 were all strict.

I am not sure if I did the WOD right, this is what we did.....

for 1 minute we did as many one rep pullups as possible.
for 2 minutes we did as many 2 rep pullups as possible
for 3 minutes we did as many 3 rep pullups as possible, then we were done. Was that correct?

Holy crap...I nearly spit up my breakfast this AM...I actually got my email published in this month's Men's Journal in response to the X-fit article last month. Figured the other responses would be "it's too hard". Although I cant believe they printed "tell the model to keep his shirt on as I could care less about his shaved chest". Priceless.

Some nice scores on the board so far.

I'm jonesing for this workout, but it'll have to wait until tonight. Had to skip this morning to care for my sick daughter and wife. So far, the bug has missed me. Crossing my fingers.

Hey water-ratt, where do you live in Michigan? I grew up around Detroit and still have lots of family around the state.

16 rds. Could have done more but I figured that, for once, I'd stop while I still had skin on my palms.

Bryce,

You do 1 pullup in the 1st minute..2 pullups in the 2nd minute.....3 pullups in the 3rd minute....4 pullups for the 4th minute...etc..see the pattern? ...and continue the progression until you can no longer do the amount of pullups depending on the minute, whether it be at the 15th minute trying to do 15 pullups or 20th....

Insert quarter and try again.

Men's Journal is how I learned about Xfit, too. I did their workout for a month before I got onboard with the regular WOD.

I've enjoyed the fact that sometimes the WOD takes 23 minutes and sometimes takes 50 (for me, anyway.) It's always different and saves the mind-numbing isolated exercises for guys who (this happened yesterday) stand there and pose in the mirror. I just want to be able to pick my kids up... well, I want to be able to run from the police effictively, too.

Bryce:
My understanding is:
1. Start your stopwatch. Do a pullup.
2. When your watch hits a minute, do 2 pullups.
3. When you watch hits 2 minutes, do 3 pullups.
4. Keep at it [(p=t(m)+1) (p=number of pullups, t(m)= time in minutes) ] until you can't get all the pullups done for that minute.
5. You're done.

11+9
BW 169 today
Sun's out, maybe a run today?

oh yeah...9 rounds + 8 pullups, done on homemade ring setup (cant figure how to kip on rings...is it possible or do you need a fixed bar that doesnt swing?). Amazing how innocently this one starts out. Lats shot. BW 185. Pullups 3 months ago - probably maxed at 1.

12 + 6.....

13 rounds + 9

with 8lb weight vest

16 plus 14 chins pronated grip
better kip with pronation
16, 13 last time parallel grip

bw: 239

Did the pullups on the Gravitron with 40 lbs of assist. No kipping till minute 8.

10 even

Owww, my forearms, they burn, they burn.

17+12
Personal Best.
Up from 15

same: 14 +14

11 sets + 8 reps

Anyone in the Orlando area?

Managed 8 rounds + 6 reps of the 9th.

This was one of those WODs that looked easier than it was. :-)

Jerid #60
Just why exactly are you running from the police???

There are tons of law enforcement folks posting here, probably one in your area ;-)

Started CF with this in January, went on vacation and started CF in earnest second week of Feb.

1st time - 4rounds

Today - 10 rounds + 4

This stuff is amazing!

Oh, CFWU 2 of 3.

Hollis,
Good luck Saturday,

Get some, get some again!

Bill

17 rounds 15 pullups 4 pu better than last time.
Alternated grip on rd 1-11. had to kip round 10 underhand grip after 8 pu's. unbroken through rd 14.

Hey, Thanks for the cardio yesterday. I loved it. Great workout. By the way DAVIDJWOOD I was worried about my comment also, but it didn't hurt too bad the next day. LOL I do cardio everyday along with the WOD. But I truly love the WOD with the cardio built in. I have been doing this for 3 weeks now and have lost 15 pounds. Not sure I am stronger because I have yet to recover from all the damn pullups. But love the workouts.
My 13 yr old daughter (olympic hopeful, 2012) and #1 13yr old in the country (53 kg ) cleans more than me. Talk about embarrassing. She just cleaned 70 kg but missed the jerk at the National Junior Championships.
GO SAMMI

I think I'll try not getting enough sleep, then I can post a dismal workout like Kelly's 20 rounds.

10 rounds

1st 6 rounds dead hang strict pull-ups (this really exhausted me more than I thought it would)
round 7-10- Kipped.

I think if I would have kipped from the begining I could have gone a lot longer.
oh well, first time doing this workout.

I used to live on the North Shore (Wailua).
You guys have the best training climate I've seen anywhere.
Been to Kapiolani Park many times.
Great to see CF going strong out there.
Shaka,
Frank (Palani)
www.crossfitgulfcoast.com

First day of crossfit with my bro. Got to 9 minutes....barely! Can't wait to see what happens next time.

15 rounds + 10

1st 12 were unbroken. PR

as rx'd 18+8 rounds

14 sets on rock rings (they hurt alot more than the regular pull up bar)
Cheers
-Deek

11 rounds, got to 12 and only did 10 before I couldn’t do anymore. Arms just died. PR though. Left for work with that great "pumped" feeling.

Pat Ryan

I have to use the Chin Assist Machine since I'm TERRIBLE at pull-ups...push-ups come so much easier to me. I must practice them more.

I got up to 8 minutes when I decided to call it quits. This was after Wednesday's WOD, so I was probably a little tired to begin with. I did the first pull-up with 30 lbs. on the assist. For minutes 2-8, I did 50 lbs. on the assist.

Total # of pull-ups: 36

Ryan - 8 rounds +
Tim - 6 rounds +
Jim - 12 rounds +

As Rx'd

Anand 15 rounds

Margie 11 rounds

Be careful out there kids...make sure you can handle the weights and if you need a spotter...get one. From the Syracuse Post-Standard:

A Fowler High School sophomore was found dead Monday in his basement, crushed under the weight of a barbell.

Gieng Su, 17, of 115 Peters St., Syracuse, had gone alone to his family's basement Monday morning to work out, his parents said. His mother found him dead there a short time later.

She "found him down there with the weight bar resting on his chest," Syracuse police Sgt. Tom Connellan said. "It's possible he dropped it and was injured, or the weight of it caused his chest to compress. We're not sure exactly what happened yet."

http://www.syracuse.com/news/poststandard/index.ssf?/base/news-1/1142330139184680.xml&coll=1

This is my very first WOD!

I started with 3 x CFWU (minus pull-ups) with 5 - 10 reps each round and then ended the WOD at 5 + 3.

I'm excited about getting started!

All pull-ups assisted
11 + 9 (PR)

19 minutes...
Got 21 last time.

7 rounds rx'd

then finished up to 10 with jumping pull ups

Hi all,
Workout as follows
Warm-up DB curl and press 25#er'sx50
{Rope jumpx200; Dip (from bar suspended from webbing)x10; and Pull-up (+22#'s)x10}x6.
Duration 20:50.
Final bout of fun- Ball toss (underhand; 22#'s; top of ball above 10' plane)x50.

Back to the Adirondacks for family fun in the brumal weather.
Until Sunday...

CFWUx3 (minus pullups)
13 minutes - same as last time (crap!)
3 mile run

6 rounds im weak on pullups just started cf

5 complete and 1

WEAK SAUCE!!!

13 rounds + 8/14 (99 pullups in 13 minutes)

last time 12 rounds

14+8 PR

14 full sets + 7. Couldn't even pull my feet off the floor at the end. Up from 11 full sets last time.

Thanks CF for your continuing excellence!

10 + 8, but lots left in the tank somewhere, so started over and got to 7 + 6 and then again to 6 + 5. Form? The bar here is on the back of a leg lift station with bolts and staples on it, so for kipping I subbed "dead-hang and thrash as necessary." Then it was time to see how the NCAA tourney is going.

7 Sets + 5 Reps

First time doing this WOD, therefore I set a PR!

All pull-ups were the real deal. No weight assist on these. Couldn't do more than 1 pull-up when I started 4 weeks ago. Got through round 4 before breaking the sets. Still extremely weak, but at least I'm stronger than I was.

9 minutes

first three sets were unassisted and unbroken

sets four through seven were broken with some jumping pullups

last two sets were on gravitron machine

10 rounds

44 y.o.
5'8"
160 lbs
Ring PU's
11 rds + 4
Thank you, CF!

17 rounds + 13in the 18th.

53 y.o, 198 lbs.
After 1 1/2 hours of tennis
13 rounds + 8, dropoff of over 1 round from Jan.

12 minutes + 9

2 hours 23 minutes for a total of 10,296 reps.

No, wait, 15 minutes for a total of 120 reps.

9 rounds with 9 toward 10. so close yet so far.

BW 163

CFWU x 3 (minus pullups)

8 rounds + 5

Last time: 6 rounds + 5.

2 1/2 months into Crossfit.

My motto from yesterday: Disecernible progress is great motivation.

15 minutes + 11 PU's

Sh. Press/ weighted pullups 8x2
135, 155, 165, 175 (failed), 165, 165, 170 (x1), 165

75# db (close, but not good enough), 1.5 pd Kb, 1.5 pd Kb with chains (about 15#), 1.5 kb w/ch., 1.5 kb w/ch and 5lbs (close, but again chin not distinctly over), 1.5kb w/ chains the rest of the way.

Tabata + :01 (:05 total) alternating Kb snatches.

1/30--5+3
3/16--8+5

Been XF-ing for ~2 months, first post.

10 rounds, just under the buzzer.
Kipped like it was my job.
Sets unbroken till 7.
Rounds 7-10 broken.

Thanks for the great workouts, keep 'em coming!

21-15-9 reps of:
40# DB swing
18" box jump
pullups
dips

Time: 13:00

10 Rnds + 8

Dead Hang PU's

Yeah hollis! Keep me posted on 'em!!! Go crossfit Kapiolani. you rock.

15 minutes. Changed grips between palms out, palms in and neutral. After 14 minutes I realized there was no way I was getting beyond 15 so I broke it up and just finished at the minute. This was so much fun, i did the same thing with dips, adding 10 squats after each set, and got to 14 minutes. I'm toasted and ready for tomorrow, its not Painstorm...its Brainstorm! Thanks to all for the encouragement that your posts represent.

Completed thru the 13th minute; last time thru the 14th

well i got to 10 rounds which isn't to shabby since I weigh 225. got any awesome workout planned for tommorrow, cleans w/ 100kg one minute rest then 10 pullups for 5 sets. followed by jerks w/ 100kg one minute rest than 10 weighted dips for 5 sets. it's the biggest smoker ever.

13+9 rounds Getting better with the kip.

Bandit319 (#76):

No worries. I was just grateful it wasn't worse . . . could have been "Murph".

Incredible congratulations to your daughter!! Wish I could get mine to try even half that.

Right:

First I did Linda:
120kg Deadlift
70kg Bench
50kg Clean

Bodyweight 80kg and done in about 29mins, though alot of time was wasted spotting my mates.

Then today's, 11 rounds, stopped as my hands were ripping up too much.

On my way down to kapiolani to do the wod at 12:00 if anyone else want to meet.

Waikele Fire Thanks and hope to see you on Sat

Buy the buy, in the photo
the blonde girl is from Canada
The tall shoulder injury and his sister are from North Carolina OBX.
And I am fresh from Santa Cruz (CROSSFIT HQ)

What can you do instead of pull ups. By the time I'm doing the workout it's 2100 at night and I don't have a way to do pull ups in my house. Waiting for the rings to get shipped and then I'll be hitting it harder!

9 rounds + 2
(assist at 15kg)

1 mile warm up on treadmill; 1.5 incline; 5 mph

Had to do 2 WOD's since I missed yesterday due to illness.

So...yesterday's WOD:
115 dead lift, the rest as rx'd. 36:20

Completed today's WOD:
1st 4 rounds strict. Last 4 rounds Gravitron assisted for a total of 8.

Wiped me out. :-)

Up to minute 9 with deadhang pull-ups.

Hollis- Glad to see you doing good out there bro.

Mike OD- Glad to see you back, how's the injury?

12 +1

as rx'd 19+9

dead hang pull ups

8 min

5 rounds plus 2 (I suck at Pull ups)

45 lbs KB 1 arms swing 10x2
80 lbs 100 yard farmers walk
80 lbs 2 arm swing 15
45 lbs standing military 10x2

BW 223 BF- 22%

CFWU x1

8 rounds/minutes + 7

Worked on clean form

cfwu-pu + 3 headstands
dead hang pull ups
Up to minute 5 unbroken
Minute 6: 4+1
Minute 7: 1

CFw/u minus pu's
13+8
Last time was 9

Thanks Coach and Lauren.
Have a good day everyone.

9, + 7

this pic make two plugs for Hawaii in the past week. last friday the FD at Waikele, today, kapiolani park with diamond head in the background...... not my postings, but i'm a hawaii CF'er and enjoy seeing the pics so close to home!!

Jimmy S.,

First thing to do is look for anything you can hang from: tree branch, backless stairs, joists, sturdy door trim, etc. Barring that, you could do a recline pullup underneath a sturdy table. You could do bent-over rows with your dumbells. You could wrap a towel around a sturdy door knob -start facing the side of the door, run towel up and over knob, hack across the door, and over and down the other side- and do reclined rows (this is a great one for folks in hotel rooms). You could throw a towel over a branch that is too big to grab. Use your imagination. Good luck!

10 + 8...beat my last time with this one by 2 rounds

10

Matthew 76.3kg/11.7%. 15 plus 10 (PR).
George: 10 plus 8 (PR).

7 rounds + 1. Seven took it out of me.

17 rounds

Last time 16 rds

pull-up bar at gold's gym was horrible

13 RDS +8
bw 188+ 4# Vest
Moved vest up 8 lbs

Ben: 16+6

14 of the 17 round. Blew my hands up on the taped bar AT 34's.

cfwux2

17 rounds+ 6
15-16-17 broken

18 rnds on the button.

12 + 11

fun at the beginning, frantic at the end

5k run and 100 sit ups to finish

20 rounds
1 - 10 unbroken
jumping singles dominated by the end

13 rounds. 11 fewer than last time.

14 rounds with a good run on 15.

10 last time.

Thanks Coach!

14 rounds on the nose. 2 better than last time. Also new PR of 9 consecutive kips in 9th round.

16 rounds plus 7

got the 16th round in right on the minute mark so the next set was a nightmare

10 rounds plus 7. Up from 9 rounds plus 6 last time. Need to get me some of that Kelly Moore sleep deprivation. 20+ rounds? Beautiful.

15 rds, 1 rd better than last time.
Still doing pull-ups on ledge, gotta get a bar.

I started out with one pull-up/min, but after five minutes I stopped, took a 5 minute rest, then started over again at 1, but this time added 2 pull-ups/min. first minute, 2 pulls..second minute, 4 pulls..third minute, 6 pulls..etc. i got to 13 minutes (26 pulls), but it took me almost the whole minute to finish those. In the 14th, I only did 18...big drop, I was exhasted. Finished up with 2 sets of bench press (BW=185lbs), 25 reps each. Great w/o.

19 rounds exactly.

last time I got 18 rounds + 14.
felt quite sluggish actually and rounds were hard from 10 onwards. Partly due to having done the Pull Up and Bench workout less than 48 hours before. Still, happy with a PR.

10 rounds + 4

8 even last time.

Warmed up with jump rope, squats, HSPU, 60 Abmat sit-ups.

12 rounds (1 round improvement). Went for a 13th round, but grip failed. 79 kipping pull-ups in 13-ish minutes.

After a brief rest, finished with muscle-up practice.

as RX'ed

11 + 6

stairmaster 70lb vest level 7 44 floors then zero lbs level 12 65 floors 20 minutes

Crossfit Kapiolani
Got 13 rounds.... grip slipping needed some chalk

DJ thanks for the support

#139 William where you at lets get some

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

WOD
15 rds +9

A 1 rd improvement over the last time. May have been able to get more, but hands got ripped to shreds on pull-up bar. I think I went to the chalk too soon. Chalk + tape on bar= 3 new kick ass blisters to show off.

Hollis- No worries bro. Are you going to make it for the next seminar? Next time I'm in Hawaii I'll swing by.

Get some, Go again!

17 rnds

12 rnds plus 8
all kipping, my new friend

11 rounds

20 rounds + 11 improved 6 rounds since the last time we did this wod!

word son!

8 rounds plus 7
used gravitron... much lower on help weight than last time I think I used 80 or 100 lbs last time and 50 this time.. only got 5 rounds plus 4 last time so big boost for me... HOOAH!!
guess I should cut the cord and stop using the gravitron

15 rounds

17 + 17 (missed 18 by literally :01) next time :)

as rx'd

10:00min 1-2-3-4-5-6-7-8-7=43

Matt: 12 rounds
Whitney: 9 rounds jumping. Gotta start somewhere! :)

8 complete kipping rounds unassisted
4 rounds of a combination of kipping singles then jumping pullups and negatives

My problem was the grip. I hung a length of 3/4" PVC from the ceiling between two nylon straps and the bar kept rolling in my hands.

14+7

CF WU x3 - pu/squats
11+7
2 mi trail run

9 rounds +7
This was the same w/o I started x-fit on 6 weeks ago, I used the same asst weight and had a 2 round plus increase for a total of 22reps more than last time. The proof is in the punch, drink the koolaid.

14 rds + 6 = 111, 47 pull ups better than last time

Craig = 8

Kim = 7

9+8

15

Matt:
Conditioning class, than 13- had to stop, hands bleeding...

16+10 Kipping Pull Ups

170# B/W 7 rounds + 6 then rested 2 minutes and did the 8. Changed from unerhand to overhand grip every round.

As RXed.

19 rounds + 18 pull-ups

Previous was 18 rounds on the buzzer, so improvement of almost 2 rounds (1 round + 18 out of 20 reps).

Started out with palms away grip then switched to largely mixed grip throughout most of the workout, alternating between which hand was palm facing and which was palm away.

Pull-up bar rotates somewhat, too, which makes pull-ups harder.

Followed that about an hour and a half later with:

50-40-30-20-10 reps of:
- Wall ball shots, 20# ball
- Ball slams, 20# ball

Total time: 12:42

R1: 1:39, 1:47; total: 3:26
R2: 2:09, 1:34; total: 3:43
R3: 1:41, 1:12; total: 2:53
R4: 1:05, 0:46; total: 1:51
R5: 0:29, 0:21; total: 0:50

Sets broken as follows:
R1: 50, 50
R2: 10-10-10-10, 40
R3: 10-10-10, 30
R4: 10-10, 20
R5: 10, 10

Started the day off with 1 hour of MMA and 1.5 hours of JKD / FMA training. Workouts followed later in the afternoon.

My third day on CrossFit... gotta say I'm enjoying this.

9 rounds +5 (50 total)
Need to work on the kipping form, seems like I was losing momentum rather than gaining

Didn't know you could do more than one set per round. Total rounds = 7.

12+11

BW 215, clothed 218ish
Dead hang pullups, don't know how to kip properly (need to work on this), so strict form:
6 rounds +4.

Didn't feel like enough, so I waited a bit then hopped on the gravitron. Usually I use 40lbs of assist to net 175. Today I tried the ladder with 28 lbs of assist, to net 190, which is probably what I should weigh anyway.

9 rounds +6.

Then bench to see what I could get to without aggravating my shoulder:

135x3
145x2
155x2
165x2
175x1 (PR)
185x1 (new PR. I know it's pathetic, but something in my shoulders just doesn't like bench pressing. That said, never thought I'd put up that weight so easily. I have at least another 20 pounds in me if I can solve the shoulder issue.)

12+6

12+7 bw: 205 left lat/shoulder pull

21 + 1

sets through 16 were unbroken.

after 16 things got hard but I persevered and ended with single jumping pullups to finish.

14 +14

14 (PR)
first 9 unassisted, after that with resistance band

6 + 2

then 4 set of 5 negatives.

My performance is depressing me.

Greg

9 rds + 9 (was just hanging...) vs
7 + 7 on 1/30/06
8 on 12/10/05
9 on 7/1/05.

15 min bike w/u, level 14 to 10. hr max 149, hr avg 111.

20 full-sets

first 13 were unbroken and dead-hang, the rest were kipping. My knee is still keeping my running and o-lifts out of commission.

Anyone have an opinion on the theory that if you continue to work your uninjured(piston squats) that your weak leg will also benefit,maintain some strength? Thanks

Jen: Assisted 8+5
Paul: 13+9
Andy: 12+8

Pull-ups on the minute
13 rds/minutes

a little better than last time. Then waited an extra minute, then did another 14 pull-ups

Immediately after
1 snatch, followed by 5 OHS

135-145-155-165-175

Weight was easy, achilles was a factor.

Steveo

12 rounds + 8 reps...10 rounds + 2 last time.

Group Moffett

4 rounds for time of:

Run 400 meters
Pull ups, 10 reps
Push Press, 15 reps
Bicycles (abs), 20 reps

Total time of: 22:21:10

11 rounds. Last time -- 9 rounds.

12 rounds.. wheew

just checked last time and it was 8... so cool.. .some improvements there.

CFWUx2

BW 155

14rds + 10

15 rounds. Last time 14.

Julie and Wendy were in the garage counting my rounds for me. If Julie hadn't been there cheering me on (read: yelling at me) I would have stopped at 14. Thanks, Julie.

CFWU x 2
15 rounds.
vs. 11 last time (Sept '05)

I thought it would be too boring so I did 14 alternating pitols w/ 1 pull up, then 12/2, 10/3,8/4,6/5etc... only got to 12 pull ups though

CFWU x 3 (Just 5 Pull-ups in first round of Warm up)
BW=224

14 rounds + 12 pull-ups (Last done 10 rounds + 5 pull-ups on 9/20/2005)

Did a group workout 4 people at my house.

3 rounds

1 minute squat cleans with 65lbs
1 minute 44lb kb swings
1 minute lunges with 40 lbs
1 minute L sits (as much "L" as you can for a minute)

1 minute rest between rounds

One guy was a regular, one guy heard about CF from the NYT article and the other heard about CF from the Men's Journal.

Get Some!

27 + 9

12 rounds. Still nursing left shoulder back to health.

10rds + 6

38th WOD...

12 rounds + 11

14 + 5

11 rounds + 8

not as good as last time I don't think. I should start keeping a record

18 minutes even. Finished last one as timer was giving the 3 second warning.

15 rds

1 off last time

0800L KAF

W/O #2
rounds as follows
1-6 bar MU
7-12 L-pullups
13-20 kips

10 rounds plus 5
vs. 7 rounds plus 6 last time.

team tikrit:
mfbunch: 15+9 (down from last time but working on full rom too, so we'll call this a new benchmark and start from there)
joeyd: 14+9-better rom but still not quite full rom

13minutes +7 pullups

hehe, first crossfit workout ever, I decided to start on a pullup one so my numbers didn't look TOO bad. stopped after 12 minutes, all sets strict

Then: 6 + 5 with 100 pounds of assistance.
199.6 pounds.

Now: 9 + 6 with 100 pounds of assistance.
196.6 pounds.

Gotta be happy with that.

First WOD! Didn't do the CFWU due to time.
Stats below (reverse grip):

Total Pull-ups: 1
Total Assisted Pull-ups: 2 (Thanks Steve!)
Total Negatives (through min. 7): 25

17 rnds with 15 sec left

13 rounds and 12 in the 14th

13 rounds and 8 pullups. Did these on gymnastic rings so couldn't really kip.

Improvement of 2 rounds since last time.

Deek, you got me beat!! Sorry to dissapoint justin

BTW: I benched 225 x 16 reps yesterday after the WOD.

I weight 184.

Did 12 full sets + 10

12 rounds even, same as last time. Sheeet.

seventeeeeeeen and left blood on the bar.

12+2, 4rds better than last time.
finished w/ 15,12,9 reps of bench bag toss,
25,20,15 sqts & lateral bag hops.

CFWUx3 (no pullups)

13 rounds 12:58

Assisted pullups (3 blocks of weights)

7 rounds, then put weight down by one to complete 10 rounds.

Hello everyone!

Well I haven't been able to do these for a few days as hd a bad wrist strain and was told to stop using it till it felt better which it thankfully now does. Not fun not training.

Was happy I still managed to improve slightly from last time i did this in terms of reducing the amount of assistance I used in the last 3 rounds to a mx of 15kg, first 4 round no assist. Only 2 pull ups in 8th round.

Time = 7mins

London Crossfitter!

12 rounds, jumping pullups for the last few.

17 rounds +15 reps

16 rounds + 3

Performed on 060317, posted here for easy reference:

Garrett:
L-pullups
6 rounds + 6 reps

8 minutes.
-Unassisted PUs

13 rounds + 10 pullups.

Started kipping at 9 (first kipping pullups in a month due to rib injury).

Unbroken until 11.

Down a few pullups from last time.

Done on 3/17

14 rounds + 7. Slight improvement over last.

Wife: Jumping p/u's - 18!

11 minutes + 8 (full hang)
Got work to do on these. :)

10rds. +8

6+5.

as RX'd:

15+11

I think a drop off from last time, haven't checked the link, but I think I have also put on a couple LB's...

13 but pullups were assisted (chair)

3xCFWU minus PlU's

8 rnds +6 on gravitron -46lbs

last time 7 +5

BW 250

8 rds. (barely)

CFWU X 3 (only did 5PUs per round instead of 15)

BW 185
12 rounds plus 7--unassisted, dead hang. Wow, was I smoked. could probably get a few more rounds by kipping. 1 round better than last time.

11 rounds + 7 followed by wed wod @ 25min.

13+11 First Try
10+8 after 3 miutes rest

Almost 2 better than last time

did 6 rounds unassisted, 2 rounds with theraband assistance, and up to 25 reps with gravitron with assistance progressing from 50-130 lbs. Stopped at 25 since set took over a minute. Later gave to a PT client. She descibed it as exponentially crappy. Coach should be proud

15 rounds + 12

(had to do a make up day!)

Did 8 rounds on the gravitron at 100lbs assistance which is 20lbs less than I have been doing..so not so bad. also did "kelly" today first in 27:20 which is good since the first time I did it, I couldn't even do the 30 jumps and wall balls only 20. now I did the 30's the box jump was only 14 inches high due to limitations at the gym and the ball was 5k. Had to burn those calories for ST. Patty's day!

12 rounds
All unassisted

11 min, gravitron pulling 83 lbs body weight

12 rds. + 7
First 10 rds. all kipping w/ broken rds. 9-10
Last 2 rds. + 7 done as negatives (very hard!)

Finished w/ 25 wall-ball w/ 15# med. ball, 100 single jump rope, 50 unanchored sit-ups, and 50 box jumps.

Did 15 rounds and then did the same with ring dips.

10 rounds

missed it yesterday so i did it today...

bwt:139lbs

read it wrong the first time. started doing 1 pullup in 1min, pullups in 2mins, etc...
after the fifth round of that i felt like i was resting too much so i read it again..

9mins + 1 pullup

14

I screwed it up and tried to do it all in one set. 5+4. That wasnt enough so I did yesterdays workout that I missed in 23:24.

Did this today, should have waited, might have put my shoulder out for a couple days.

4 rounds + 3 no excuses, just get better.

Executed yesterday's WoD today: 13 full rounds. Did not keep track of total minutes.

10 rounds

i suck at pullups, much as i like 'em.

6+2, so i went again for the sake of volume and got
4+2, then ran out of poop.

15 rounds(barely); mostly kipping after round 9.

14 rds + 12; down from 16/12 the previous 2 times. ;^(

double alt mills: 10s x 10/9
double kb c&p: 26s x 10, 35s x 5,6,7

Previous Score: 7 minutes + 6 pullups
Current Score: 9 minutes + 5 pullups (weight: 154lbs)

11 rounds + 10

7 rounds.

CFWU x 3 (-Pull ups)

13 rounds + 1

bw = 180

14 rounds plus 13- worse than the last couple of times we did this.

16 rounds, last time 14 rounds

12 rounds
2 more than last time

Last time at home 17 rnds + 16

This time at the gym 11 rnds

Makes a difference having to jump higher to reach the bar at the gym.

McK

12 rnds + 8 at setting 13 on the gravitron.

16 rounds + 11
All kipping

At Ft. Jackson right now training to head over to Afghanistan. I did this one the other day just because it wasn't gear intensive.
13 reps
Less than before but I hadn't spent the whole day out in the field with gear on the times before.

16 min (plus 15 reps chinup). First 13 straight, then broken
Wu=10 min on stairclimb, 20 min on elliptical 150 heartrate.

10 rds

11 complete

9 rounds + 6 reps

gonna try somemore ladders later, possibly w/ chin ups as well

10 rounds

Warm up turned out to be a 2hr BJJ class, then did the WOD. Finished round 16.

18 + 6 Friday Night

18 Sets.
Up from 16+3 last time

14 plus 10 (with about 200 push-ups in the rest periods). Down from last time (15) - had to use a square ledge rather than a bar so maybe the grip did it.

14 rounds, got 12 in the 15th minute. Finished off with 2500 meter row and some ab work.

7 then "Lynne"
5X -215 bench 12,9,6,5,4
pulldowns 170lb 9,8,7,6,4

11 Rounds then did 11 round using dips

11 rounds + 8

Didn't start kipping until the 10th round.

11 Rounds + 7
Kipping

Did this 3/19
Stomach sore from G-H situps!!

8 rds - jumping pullups starting rd 5.

Then deadlifts
170 x 5, 190 x 5, 210 x 5, 220 x 5.

J

Did this on 19 March.

Was able to get 12 in by the 12th minute. Form very good...getting much better.

8 rounds + 7 pull-ups.

9 rounds plus 7

15 rounds + 10. PB. 204 lbs.

CF WUx3 without Pull-ups
BW:145
9 rounds with some Jumpers toward the end , still working on kipping, so mostly deadhang. To all of you getting 10+ rounds with a body weight over 200 pounds, strong work !

11 Rounds. First 8 on rings then switched to bar. Left elbow still sore after being armbarred at a competition on Sunday so should'nt be too disappointed.

cfwu-pulls

got 4 rounds +5
six wide negatives
rounds 7-10 w/lat pulls of 95lb

17 round of tabata thrusters
8,8,7,6.7.6.7.6.7.6.7.6.6.7.6.8,6

11 rounds, all singles in the last few rounds, up from 10 last time.

Abraham Lincoln Crossfit

Tomm missed two weeks while racing

10 rounds down from 12

Dave: 13 complete + 10 on the 14th round

Joe: 18 complete +14 on the 19th round

A couple of days behind:

12 rounds
+10 in round 13

Thanks!

6 + 5 on metal staircase

10 rounds pullups
OH squats 135x1, 95x5x5
BP 95 warmup, 205x5x3, 225x3

7 min. + 5 pullups = 33 total

Think I was at 5 or 6 last time.

2 x CFWU, no pull ups
1 x Burgener WU

5 mins. + 2 pull ups = 23 total pull ups

14 rounds + 10 chinups = 115 total