saw BUD/S training documentary on military channel; yikes, that is some serious training, hats off to all troops worldwide

Can we say, CRAZY EARLY post for the WOD?!? I'm diggin it.

Looking forward to this one, especially after doing L-pullups as a regular part of my CFWU.

For Steve L.'s benefit, I'll post my bodyweight early ;-) 175#.

For those without formal pullup bars, do your L-pullups in the squat rack/pillars! It's all I have in my garage gym for now, works just fine...also saves having to travel from one part of the gym to another. Push jerk, put the bar in the racks, squat down and extend your legs, grab the bar and start your L-pullups!

Personally, I don't count an L-pullup rep unless my neck touches the bar.

Diggy, diggy, diggy, can`t you see!!! Wow, this is so early, I don`t know what to say, how about this......
My name is Will!!!!!
Willy Beaman
All my fans,will be screaming!!!!
GO WILLY!
WIlls

"Early ripe early rotten"
- Johnny 'Red' Kerr.

Note to self: do not eat food before this workout.

Go Andrew!

Thats at least 3 Aussies who've made the front page now.

Damn this one has been posted early enough that i'll have to try it.

that rock looks vaguely familar. is it the gritty sandstone of Donation, Pennsylvania?

Hey All-

Formerly Crossfit Baghdad, now back home trying to start a Crossfit Southern Illinois, (Carbondale). Looking to see if any interest out there. Shoot me an e-mail. I've already been approached by two guys who recognized I was crossfitting. Must have been the combination of drenched shirt, weezing noise as I'm gasping for breath, or the strange thing I was doing on the pull-up bar that we call a "kip". Crossfit: "gotta love it"!

Any subs for the L pullup? I can't do 15 pullups yet (can do about 5 maybe 6)so I'd need to use the gravitron. Maybe some combo of assisted pullups and ankle to bar leg raises? Or should I try for rounds of 15 push jerks and 5 L pullups? Thanks!

Looks like a decent WOD. Where do I get that device that holds your legs out infront of you?

mate...that looks like the same bag the elephant man used to wear on his cranial damage

i like your style - go hard!

Yo Andy! Nice work being another Aussie on Crossfit.com!

We gotta get the whole crew on here! hint hint coach ;)

Jeff R -

Welcome home, thanks bro.

the forecast for today is. . . pain.

BW 195 CFWU WOD 13:05.
ugh!

Wip,
I would try doing the workout modified as so... Do as many regular push-ups you can and then go to jumping pull-ups before you shift to the Gravitron. Once you've finished the Rx'd pull-ups of 15, do 15 L-Sits for 5-10 secs. (Longer if those are easy for you.) You'll need paralletes or a dip bar. Let us know how you do and what you decide to sub.

Get some, Go again!

Nice Pic Andy

Is that my pillow case on your head?

I have a question about how low to go in the push jerks. After the dip, drive, and dip, how low do u go on the dip. Thighs parallel, beyond, above? On the video one guy goes all the way down and the girl bends her knees slightly.

Steve, Just remember the 5 Ds; Dip, duck, dodge dive...and dodge.

Go Andrew, making the front page

Is this pic of the guy that has the strongest recorded pinch grip (84 lbs?)????

Wod slaughtered me - lesson in getting too far ahead of my capability. The KB's set this morning may have something to do with it too. Also nearly got booted from the gym for doing my CF warmup kipping chins on the squat rack - how was i supposed to know it wans't bolted to the floor. I nearly pulled the bastard over on top of myself with my first rep - lol - the massive "bang" it made hitting the floor when i let it go made everyone in the gym look at me & I must have looked like a freak laughing to myself like I knew something they didn't. The supervisor came over and asked if I needed a hand.

wod - 16:49
Started with full weight on bar, but my shoulder inflexibility put some ugly pressure on my back. Managed 3 sets with the bar, then knocked off the rest as dumbell thrusters.

Then as a punishment for being an idiot, I did 4000m on the CII rower.

Bandanna's are Cool,I will go to the grave believing it.
Time to get a Xfit Syd Team Photo shoot.

Any TRIATHLETES out there? I'm training for a Sprint distance Tri and I would like to continue using Crossfit, but I feel like I might be overtraining. Has anyone trained for a Tri and continued Crossfit?? Any suggestions or training programs would be appreciated. Thanks. Brian.

as rx'd 16:57

bw 142 lbs

21:25
switched to 75lb during the first round of push jerks, broken rounds of 10/5; L pullups mostly broken at 5/5/5

14:20
rings for l-ups

8:20

16:33

DJ--- your recommendation on the modification... is that just re: the L pull-ups (i.e., still do the 15 push jerks prior to your suggestion) or is it a complete rework (throw the push jerk away?)

My gut from lurking here the past few months says the former...

Thanks,
Johnny

WOD

BWT=269.5

Push Jerks @ 135#
Jumping Pullups with knees to chest at top

18:01 @ 145 avg (180 max)

Needed to push a little harder on sets 2 and 3.

20:05 using 45# for push-jerk... can't get the form right.

Pete #23... is shoulder inflexibility what's making my lower back feel like it's about to snap when I go down on these and overhead squats? I can't get any depth without going forward on my heels.. had thought it was a lower back flexibility issue. Perhaps both.

Sounds like you have a good feel for what it might be. It could be overall flexibility - how are your hammies?

Something that severely restricts my mobility & performance on the Olympic type lifts in particular, are a combination of poor shoulder and hamstring flexibility.

From memory there are some good guidelines in the CF journal on these type lifts, ill look it up over the next day or 2 alnd get back 2 ya.

5 rounds = 9:55

bench press 3x5

9:48

16:07

3/3 cfwu - dips/pullups

Rd 1 = 2:57
Rd 2 = 3:49
Rd 3 = 4:45
Rd 4 = 5:14
Rd 5 = 4:37
Total: 21:22
L pullups about 2/3 on rings.

Some smoking times! How the hell do you do push-jerks so fast? It just takes me time to dip-drive the weight up-jump/stomp the landing and then ease the weight down. L pulls were definitely slow. Nice workout.

14:44
Used 45# dumbbells b/c all my gym has are smith machines and EZ curl bars. After the first time I hit my head on the bent part of the bar, I switched.
And I'm with Sean G. how do you get these times so fast?

12:40. Subbed split jerks.

Very, very surprised at how difficult this was for me. At bwt of 216, I struggled with sets 2,3,4 and 5 of L-pull-ups. Very broken but did complete everything in 18:05. Push jerk got increasingly harder and form looked like something "napolean dynamite" would have done...or his uncle too.

Went home, cried a bit, beat the dog, kicked the cat, felt much better after that.

54:28
95 x 15
95 x 8/7
75 x 8/7
75 x 8/7
75 x 8/7
(L-Pull-ups very broken)

Wow!
Started at 95#, then cut back to 65# on PJ

10/95#,5/65# L 5/5/5
15/65# 5/5/5
15/65# 6/6/3
15/65# 6/5/4
15/65# 6/5/4

21:23:65

To build up to do this WOD as rx'd. Do I still PJ 95# and break it up into say sets of 5/5/5 or do I find the most weight I can do at 15? It's strength vs. endurance, how do I mix the two so that next time I can do as rx'd?

bw 90,2 kg
as rx# 19:20 min
L-pullups first 3 set in sets of 5, last 2 sets in sets of 3
push jerk became soon push press

Have fun, happy healthy training
Johan

21:43

Pete #34 - Hammies flexibility is decent; I thought it was a lower back thing (may still be) but this shoulder flexibility thing is interesting. Let me know if you find any guidance; thanks for the help.

bw-143
100lb push jerks
28:16

Kicked my A$$ today!

19:30 L pullups turned to regular pull ups in the 4th set

23:52 as RX'd. Kicked my ass. My hat is off to everybody posting these single digit times.

16:33

Couldn't get into a good rhythm today. Terrible mental attitude after some bad business news last evening.

Thanks for the advise DJ. I doubted my muscle endurance so I subbed gravitron pullups plus L sits. Still failed early.

18:24 for 3 rounds. Only managed 8 push jerks in last round.

Thanks again. This program is obviously what I need.

65# and ring L pull ups
20:37

bw- 145
19:48

L-puls- 5/5/5 split, last two rounds 5/5 then 10 kipped pulls.

cfwux2

95# push jerk 15 reps
15 l-pullups
5 rds
total=19.21.44
pushjerks broken rds 2-5 (10-5)
all pushjeks no pushpresses
l-pullups done on rings

17:21 - push jerk pair of 36# kbs, alternating grip L-pullups with throat touching bar each rep

Too fatigued from being ill the past several days (a fever last night on top of this wretched cold) to go for speed; plenty of time for form work. Finally got my elbows completely extended when doing palms in grip L-pullups, but I still have a little elbow bend when using palms away.

I used 30# for the push jerk. I tried a few with 45# but knew that was a little to heavy this morning.
Assisted pull-ups x 15
Sit-ups x 15

26:38

30:10.

19.34 However the limiting factor was my thighs cramping on the L PULL UPS.Also the pull ups were in sets of 5 or 6.

19:30 as rx'd

Think we have our workouts covered in
Scotland thanks Davie
London thanks Karl
We'll be Ireland for a few days. Anyone there want to get together to CrossFit? Send us an email.

21:10

As far as the questions about shoulder flexibility vs hammies etc, the culprit is likely multi-factorial. If you can do regular/back squats with good form but have trouble with OH Squats, Push Jerk etc then it is likely the problem is a combination of thoracic/lumbar spine mobility and shoulder mobility issues. If you can't get your shoulders back in the proper position(and you need good t-spine flexibility to do that)combined with good thoracic/lumbar flexibility then your center of gravity shifts forward and you either get hurt or fail on the lift (some trouble with this can lead to mid/low back soreness/pain during/immediately after the lifts). Remember also, the squat is a dynamic center of gravity exercise meaning that the COG shifts throughout the maneuver. That is one of the reasons it is such an important exercise for translation to function.

If you have trouble with regular and overhead type squats then you likely also have some glute, hams, adductor and gastroc tightness in addition to the possibility of shoulder and spine mobility issues.

9:47 as rx'ed

Unfortunately both pullup bars at my gym were occupied by fellows who like to gaze longingly at their reflections as they perform cable crossovers for hours, so I couldn't do WOD today. My kingdom for a stand alone pullup bar. I did 3/2/06 WOD as I had previously missed it. 12 rounds in 19:35. Serves me right for trying to exercise at peak lunch time hour.

18:39
Push Jerk sets unbroken
L-Pulls broken badly, killed my time.

followed up with yesterdays squat WOD.

18:39
Push Jerk sets unbroken
L-Pulls broken badly, killed my time.

followed up with yesterdays squat WOD.

About 24 minutes, all sets broken into 5, 5, 5. 95# was a little heavy for me.

CFWU x2

3 leisurely rounds as Rx'd. ~18 min.

Week 2 of "the comeback".

Strength excellent, Met-con has suffered.

#65 Ring L pullups
19:06

Did Sunday's WOD in 22.12. Wall-ball shots destroyed my ass. Ran last 400m in a comically slow 2:49.

Did Sunday's WOD in 22.12. Wall-ball shots destroyed my ass. Ran last 400m in a comically slow 2:49.

22:42 with following subs:

15-75# Push-Jerks
15-Jumping Pull-Ups
15-Hanging Leg Lifts

For future reference, got 2 L-Pull-Ups on first set before switching to jumping/leg lift subs.

Almost bailed on this one but I sucked it up and dropped it down to 75lbs.
Tried for parallel on the PJ but found it hard to keep form with the narrow grip.

18:58
Everything broken.

28:37

14:50 bw:181 yoa:57 My push jerk form was awful, more of a push press with a bunny hop thrown in. Whatever it was, it didn't make it easier, more CrossFaux than CrossFit. Everything broken after the first round; switched grips on the L pullups, legs slightly bent at the knees. I really feel like I need to spend tomorrow working on OLY form so I don't look like a numbskull doing these movements. Pukie, another cup of Kool-Aid please....

24 mins.
All L pullups on rings.

Subs for L pullups: Anything that gets my chin over the bar, i.e. pull-ups, kipping, jumping
PJ with 40kg
Took me 33 min (damn pull-ups)

[b]tom diehl[/b], next time throw the bar down off your shoulders after your 15th rep, then go and tell the guys you need the pull-up bar .... NOW!

About 21 minutes. No zing this morning. 40kg bar.

19:45

Is there a difference between pullups and chinups? I always thought pullups utilized a grip where the palms were facing the body and a chinup was the opposite. In the L-pullup video the man is using a palm-facing-the-body grip. Am I oversimplifying the WOD by focusing so much attention on my grip? Thanks for the help

Grip doesn't matter. Do whatever you want. In the Crossfit DVD, one guy does over/under grip.

16.45 as prescribed.

cfwu x 2, then:

19:47

subs: 3 rounds of push press at 40kg, then 35kg for last two;
L-pulls on rings for first two rounds, then on bar

my L was looking very weak by the end...

whoops, I meant push jerk

BWT: 195lbs
WOD: 15:05

Yikes - I read the WOD this am and felt good about completing it in 13:51 this afternoon, but now realized I only did 3 sets, not 5!!!

Would have had to drop weight on PJ in set 4, as I was down to 2 at a time by the end of set 3. Form felt like it started to groove in set 2 though.

Heartrate was 204 at the end, not sure if I had the extra 2 sets to give. All pull up sets were broken and I was jumping into an L and pulling up from there at the end.

Did 50 situps when done to get more work on the abs as my L's were weak.

24:45
b-assistd pu's
95# p-j
all broken

cfwux2
then:
13:30 as rx'd
This one was a severe ass kicker.

2nd WOD ever
19:20
65# PJs turned to thrusters when form went bad
L pullups to tuck pullups to kip to jumping
Everything broken

Snatch practice 5 x 3 95 lb full snatch
Hang clean lands (from full extension) 5 x 3 95 lb

WOD 3 rounds 12:04, strained my r elbow a little trying to do musclu-ups incorrectly. 3 rounds was perfect. not an L but a sit rds 2 & 3

BWT ~195
CFWU (minus pullups) 3x10 -- 6:40
WOD with Subs (no time -- didn't start the watch)
5 rounds of
10-65# Push-Jerks
10-Kipping Pull Ups

#71-Nicholas, good call on the leg lifts with the pullups for the L-pullup sub. Next time...

Jim H. #60 - Thanks very much for the feedback; good to know what to try to improve.

The first "girl" for the new Tuesday and Thursday Davis Monthan PJ crew!

CINDY (20', max rounds of pullups, pushups, air squats)

Andy:
16 rounds

Doug:
16 rounds

Garrett (the trainer, I'm not a PJ):
176# BW
12 rounds--first time doing it with real pullups and not body rows

Several form breaks by the new guys, in the areas of not "locking out" the pushups and squat, not enough depth in the squats and pushups, and not letting elbows fully extend in their strict pullups (kipping work ahead for all of us, I seem to have misplaced my old ability at kipping).

We'll fix all of that soon enough...

Andy brought some Gatorade...I'll make sure he's drinking Kool-Aid next time...

16:13...l-pulls were all singles...took an earlier suggestion of not moving from the squat rack which worked great...

19:56
as Rx'd

Need to work on full range of motion... and could have taken shorter breaks

as rx'd:

Justin - 17:47
Russ - 14:06

I got smoekd today...nice work Russell.

Note: Russ has his firefighter interview tommorrow for Sarnia, wish him luck!!!!

3xCFWU

30 minutes
Time really shoddy, but concentrated on form for push jerk, (broken into sets of 5). I think I finally am getting the hang of it. Only around half of them ended up being push presses.

Subbed 45lb bar and jumping pullup.

-Hoops warm-up of 1 3-3 game
-WoD executed @ ~2x:xx (timing not kept precisely).
-Substituted jumping pull-ups with contiguous L-sits for regulation L-pull-ups.

22:15 as rxd

30 on the dot. 30.01 if you count the time to actually hit the button. Pullups quickly devolved into half L then regular then jump. Very sad about my pullup progress. It seems to have gone in reverse the last 2 months.

Anthony (BW=180)
Notes: subbed normal chinups
Time: 13:37

Jodi (BW=110)
Notes: subbed 65lbs push jerk and normal chinups
Time: 19:37

Subbed 30 lb dbs and regular pullups-17;40

15:45.6

Excellent.

Used 45lb bar (felt pretty light, but I am being careful of my left shoulder/tricep area)
L-pull-ups broken. I can't seem to keep my legs in an L position for long on the way down.
Time: 18:10

16:09 rick age 40+

18:45 dan (fire_capt) age 40+

18:40 baby ben (acfd713) age 27

ben did 3 1/2 sets before being interrupted. 30 minute rest. rick and dan did 3 1/2 extra sets after 20 min rest, to make baby ben feel better.

13:37

BW 175

Push Jerks: all sets unbroken!
L pullups: first set unbroken! Remaining sets broken into fives.

9:50

BW 205, 50ish

20:45. I'm missing something about PJs. It's easier to pop the weight all the way up with that little "drive" at the beginning than it is to give it a little drive and then sink your body underneath to catch it and push it up. I suppose for bigger weights that makes more sense. The long feigned puzzlement out of the way, I devolved to barbell thrusters on the last set.
I'm certain I couldn't have gotten 3 L-hang PUs with good form a couple months ago. First two sets unbroken. I was high.

Hey-

14:43

That was fun! LPUs much more difficult than PJs.

BW:190lbs,BF:14%,YRS:47

8:12
135lb pushpress getting pretty good drive. I felt like I had a BB "pump" after workout. First three sets PP& L-pullups unbroken. Couldn't decide if it hit harder metabolically or in local muscle endurance, which probably means load was about right. Great workout!

As written...14:33

bw: 183
as rx'd 13:51: pull-ups killed my time (as usual)

12:15
push jerk unbroken
LPUs- 1st set unassisted/ unbroken
2-5 assisted/broken... lost time trying to figure out a way to assist the LPUs. tried using rings but was rocking too much. instead used the squat rack with barbell set low enough to fully extend down on pullup and then pop back up.. rested on bar if needed... forearms are screaming!

17:07 105# PJ L-pulls looked more like >-pulls towards the end

Ben: 12:35 (LPU sank below parallel at times)

Matt: 11:40 (sets of 8 and 10, working back to 100%)

As Rx'd
16:57

13:17

PUs rnds 4&5

14:00 with broken sets throughout. Started doing a modified split jerk until I got the feel right. From then on they felt like my OHSs from yesterday - not near fluid enough and painful throughout the medial portion of my back. Must have been doing them right.

As RXed.

Total time: 12:49

R1: 0:34, 0:41; total: 1:15
R2: 0:55, 1:14; total: 2:09
R3: 1:09, 1:54; total: 3:03
R4: 0:52, 2:01; total: 2:53
R5: 1:03, 2:27; total: 3:30

Rounds broken as follows:
R1: 15, 12-3
R2: 10-5, 5-4-3-3
R3: 7-5-3, 4-2-2-2-2-2-1
R4: 9-6, 3-2-3-2-2-1-2
R5: 9-6, 2-2-2-1-2-1-2-1-2

L pull-ups done on rings.

L pull-ups getting better but legs still sagging after only a few reps. Tried to keep thighs parallel with slightly bent knees, but still need tons of improvement.

21.46
all but the 1st set of PJs were broken

BW-165

22.15

First time doing push jerks, went with 75lbs.
L pull-ups broke down to sets of 3 at the end. Not very impressed with myself, but its a start.

CFw/u minus pullups
181 lbs, 41yo
First L-pullups, did 'em on rings
26:49
Everything badly broken, too damn stubborn to scale this one, grrrrr.

bw 266
34:14

95# push-jerks no breaks in sets
assisted pull-ups, using less help every day but still not there yet
l-sits 3x15s ea round
time was long because of trying to get more work out of the pull-ups

11:17

5rounds
15 -75# push jerks
15 - L-sits

still with some tendinits in forearm so avoided pull-ups

Total time=38:32

27 y/o, 170lb bw, 13%bf (estimated)

Used 45lb bb for push jerks, movement felt better, second time doing it.
Pull ups were as follows KU=knees up (working toward L-pull ups):
6,7,2
4ku,2ku,4,5
3ku,3,2,1,4,2
5,3,4,4
6,4,5

As rx'd 21:25. Wife ran 2.75 mi and deadlifted 95X1X5

cfwu x 3- pu
wod as rx'd @ 17:17
all L-pu broken. Very tough
Great workout

22:45 as rx'd.

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa ride then, RDL 75x4x10 sw/ press 30x4x10.
Duration 13:45.
Jon ride (3 miles in 8:06) the, RDL 130x4x10 sw/ press 50x4x10.
Duration 13:45.
Until tomorrow...

14:05
Lost the L Pulls early on, had to do dead hangs instead.

Still can't do pull ups so I did the following:
(60# db's)(10# Medicine ball)

Run 400m
15 DB Thrusters
15 GHD wallballs
Run 400m
12 DB Thrusters
12 GHD wallballs
Run 400m
9 DB Thrusters
9 GHD wallballs
19:00

Total Time: 15 minutes

3 rounds of unbroken PJs
2 rounds of 3 sets of 5 PJs

All L pullups were 3 sets of 5 for each round. (Some assistance required for my big arse.)

Getting better. Put in 15 minutes for the warmup and another 15 minutes for the elliptical trainer.

Stu

9:35:28

That was ugly. But then someone once said "It doesn't have to look pretty, it just has to get it done."

Now enjoying some chocolate milk.

11:27 as Rx'd

modified: did 5 rounds of:
10 reps only of 95 lb. push jerk
10 reps only of knees-tucked pullups

18:10

weak overhead (I avoid trying to increase weight overhead b/c I don't like to do these in a squat rack where I'm not comfortable dropping weights; I need to address my overhead weakness.); wrists were limiting

not all pullups were to full extension b/c of left shoulder clicking weirdness when finishing that last couple of inches of extension; not sure what that is.

BWt = 156

11 min
Started w/ L-pull ups but couldn't finish, all pull-ups were broken.

23:20

Used 65# for PJs (more likely closer to some variant of BB Thruster...).

L-Pullups angle averaged 45 degrees over all rounds.

20:49
Did as Rx'd first two rounds. Thereafter did 15 pullups followed by 15 leg raises.

Couldn't do a full L so just lifted my legs as much as possible.
26:45.

I'm back! First WOD at altitude.

As Rx - WOD: 18:20

I think my form was a ways from perfect.

My knees were bent on the L-pullups at times. . . . .or a lot of the time. All sets of L-pullups were broken, sometimes one at a time.

as Rx'd, 11:33.

knees bent, oh yeah. on the last set i did 4 and then 11 singles. when i was done a mom was picking up her kid from the gym day care and as they passed me the little girl said, "mommy, why is that man crying?"

actually, that didn't happen. but it could've.

#134 Rene: Clicking in shoulder is usually tendinous snap, or a tendon loading pressure over another tendon, or bone, and snapping as it passes over. If painful, try to add ROM exercises without load, and definitely ice after activity. If not painful, you might be safe ignoring... mine click like crazy, but that is the least of my probs doing these WOD's

bw-204

18:37

PJ Sets
15, 10/5, 10/5, 10/5, 8/7

LPU Sets
Every set broken into anything from fives to singles with every assist known to man-Dead Hang LPUs, Jumping LPUs, Dead Hang Single PUs, Kipping Single PUs, Jumping Single PUs and finally resorted to just hanging onto the bar in shame.

Fun though......

WOD: 19:36 BW: 355
push jerk 95lbs
asst pull-ups (green band)
knees to chest on bench for the abb work
The asst fire chief started x-fit today, he jump in with both feet and trained with me, he is going to hurt tomorrow.

warm up- 1 mile jog/ 5% grade on treadmill

stretch

P/J- 111 lbs.(Kilo plates looked like more fun)

P/U- assited on Smith machine

19:40

Grip was real sore from last nights Deadlift/Shrug workout so tonights WOD suffered a little but thats no excuse. The grip will just have to get stronger!

25:09 as rx'd

I could hardly do more than 2 L-pullups at a time today. What is a good substitute for the L portion of the lift so that I can develop more core strength? Thanks.

2nd day of cross-fit:
All sets were broken into 5's, regular pull-ups, 75lb pushjerk, 31:42. I can't wait to see tomorrow's workout. I'm hooked.

Jen: 53# Assisted L-PU 12:38
Andy: 75# 18:20 L&S
Paul: 17:53 L&S

15 X 65 lbs p/j (3sets) 15 X 45lbs p/j (2sets)
15 band assisted p/u (5 sets) broken
15 l- sits (1 set)
15 glut. ham (4 sets)
15 incline sit ups (4 sets)
15 overhead squats 45 lbs (1 set)

40 minutes

Back at the Fire Station today (after recovering from a weird fever that had me sick and slowly recovering for two weeks), so I wanted to get back in the swing of things without going too hard.

Decided to do a modified "Dating Sage" workout, just using 1 bar with 75#. Did 3 rounds in about 13 minutes. Did hang snatches and jumping PUp so that I could keep a decent pace. Took a 10 minute break, then did a bunch of sets of high rep snatches, jerks with KBs, and did lots of Farmers Walks and Overhead walks with KBs and 85# DBs.

Tom

23:28

25:45

Five rounds for time of:
Push-jerk 97 lbs, 15 reps
15 L pull-ups (knees slightly bent)

95lb jerk press x 15 unbroken
15 L pull-ups x 15 broken but unassisted
legs straight slightly under 90 degrees for most
total time: 35:55
bwt 238

14:54

bwt 112
70# barbell for push jerks
16:48

26:50

19:15.73

Very ugly pull-ups......not very "L" to be honest with you all, more like lower case "l".

As rx'd: 23:09

Lost about 3-4min spotting a friend and getting asked advice about O'lifts. L-ups were alright, wasn't able to keep the legs perfectly straight for every one but they were still legit.

10:57

Sloppy L pullups in broken sets. My hip flexors and lower abs aren't working very well right now.

team tikrit:
mfbunch: 19:09-had to work up to rx'd weight-45, 65, 75, 85, 95; l-pull-ups mostly broken into sets of five
joeyd: weight as prescribed, unsure exact time-close to 19 minutes, will post later

BW = 168lbs

1000m row
50 bar thrusters (20, 10, 10, 10)
30 pullups (24 kip; last 6 jumping pullups)

approx 14 min

CF Oakland 3/10/06

Damn, these oakland wods are badass.

BW 185

CFWU X 3 (only did 5 pullups per round)

WOD 13:25
Push Jerks 95#, 1st 3 sets unbroken then 10/5 10/5

All L Pullup sets broken-12/3 10/5, 8/7, 8/7, 5/5/5 got ugly toward the 5th round. Great workout. As usual, PUs slowed me down but gradually improving.

As Rx'd:
12:14

Push jerks felt good.
Pull-ups done on ledge, held L through all and kept legs as straight as possible. My stretching is really paying off.

18.32
42.5kg O Bar
L Sit PU on Neutral Grip
PJ Split into 5s with good form
L Sit into 3s,5s,2s

Re:Comment#8
John
No its Sydney Australia
Balkans
V6 Milo&Otis

About 17:30. Good workout.

Mike: 30 mins. as Rx'd
PJ's broken into reps of about 8/7; L-pulls done w/ palms facing me and reps broken into 5's, then 4's, w/ some 3's. Felt like I had great form on everything! But, my time seems high compared to most others.

Renae: 37 mins. 30/40# PJ's (she went from very awkward to pretty darn good form from first set to last); did angled pull-ups from side of power rack and then finished w/ leg raises.

Erin: pretty much the same as Renae. Doing great for only her second WOD!

24:38
Push Jerk more Push Press
All L-pullups done with bent knees
All sets broke except first push jerk

Bwt:252

Burgener Warm-up

WOD :15::49

10 miles on bike :32

Wasted some time darting in between bi standers in the crowded gym going from lifting station to pull-up bar. It's OK though. I need the time to catch my breath... I have a head cold that is kicking my ARSSSS! Took it easy on the PJ's as my knee is still sore, but feeling better.

Had a co-worker do this one w/me. He thought he was in decent shape. And he was by normal military standards. :35ish minutes later, he was done. I can't wait to hear him tomorrow!

Get some, Go again!

11:35 as Rx'd

Bwt: 178

10 Minutes high intensity rowing

Workout Time: 16:30

Crowed gym, lost time a few times between pullup and push and jerks. Pretty excited with my time, and with my outworks, starting to really notice a distance in my workouts and power to energy. Got a couple of good freinds who are in part of Sheriff departments, this summer I am going to kick there ass when I show them your work outs. Crossfit for life!

Five rounds for time of:

25-kgs. push-jerks, 15 reps
15 L pull-ups

18:14

WOD

19:23

0700L KAF

cfwu x 1 (no pullups)

modified wod as follows

Five rounds for time of:
Push-jerk 95 lbs, 10 reps
10 L pull-ups

total time: 18 min

the push jerks were split on almost every set
the pullups I did more as bent knee dead-hangs.

Followed with close grip pushups to failure (only got 19) and stretching.

27:18 with 65#. Go up in weight next time.

L - Holds: Very broken. Not really a right angle most of the time & towards the end just doing knees tucked. Variety of hand positions to get through this.

cfwu - pulls

17:00 modified
5 rounds of
push jerks 15x95
l pullups w/ bent knee x 5
last set add'l 10 jumping

18:37 with 8# vest
last thing after a busy day and 2 hrs of BJJ, L pull ups got me

16:10

Still recovering from elbow tendonitis. Pullups not cranking out. Sets of 2's and 3's. Presses were unbroken.

TOUGH-but fun. Push Press to L-Pull-ups is a tough transition. Get your mind right before starting this one, I lagged a bit in sets 4&5. I definitely have some room for improvement on this one!

TIME:
14:36

Good luck-Gotta' have some heart for these workouts kids.

DPJAX

19:22. Ouch.

Another smoking WOD. Golly. This is fun.

Tauria - Substituted 45# bar PJ's and 35# on EZ Curl bar last 3 sets. (sorry, haven't bought AlumaLite yet, and I suppose I shouldn't even have a curl bar anymore. . .) Did lat pulls then sets of leglifts. Took extra time, but can't do L pullups. Did 15 rep circuits, 5 rounds. Time = 30:40.

Dan - Did all the PJ's as Rx'd but last few rds were broken. Can't do L pullups (bwt 258), but did Lat pulls followed by 5 count leg lifts x 15. Took more time. As bwt drops will look forward to doing as Rx'd. Time = 32:18. Wife beat me.

Daughters at school this am. Home late last night, so had to push to the am. Look forward to tomorrow.

16:31 - used 45 lbs. for pj's.

Felt need to go easy
3 rounds, 20 minutes more or less
30kg on PJ, alternated which foot was in front.

12:16

Travelling, so I subbed shoulder presses with 1 pood kettlebell. 15 each shoulder, each round.

Five rounds of:
KB 15X each shoulder
15 L-Pullups

This didn't seem to get me sweating too good, so I did some pushups and situps afterwards.

Did PushPress instead of PushJerks read the workout wrong. As rx'd 11:47 Form deteriorated as L-pulls increased.

24:08

Did this right after making up yesterdays WOD. Probably affected my time a bit.

Time 18:42
Bwt 200
Age 42

All L pullups were done on rings. I was amazed at how much the 15 push jerks took out of me. I didn't have anything left for the pullups. That's the magic of CrossFit.

CFWUx3 (minus PUs)
9:30 as RX'd
2 mile run

Time 24:07

1st round - as rx'd.
Remaining rounds at 65 lbs and jumping pull-ups while bringing the legs up to the L position and lowering.

I am not flexible enough to do the push jerks correctly which means I have to use arm strenth to hold the bar and not let it rest on my shoulders as it should - I hope this improves in the near future!

CFWU x 3 (minus pullups/sit ups)

BW 163

time: 31:30

Push Jerks @ 85lb

All rounds broken: 8/7 for 2 rounds; 9/6 for final 3 when form got better.

L Pullups

All rounds broken: hanging pu's for the first 5, then 10 jumping and holding in the "L" (5/5)

20:30
80 pound push jerks.
L pullups with neutral grip.
all sets broken. Slop counts.

About 15mins.

56lbs KB used one arm'd for the Jerks (R/L/R/L/Both)
Rings for L-Pull-ups

15:32

18:28
all 95 lb push-jerk sets straight through.
L-pullups broken into 5s, then 4s, then 3s (and at the end, looking more like "S-pullups").
1=2:20; 2=3:19; 3=4:31; 4=4:41; 5=3:35

Five rounds for time of:
Push-jerk 95 lbs, 15 reps
15 L pull-ups (palms "in" grip for these)
TOTAL TIME=15:23 (2:30/3:06/3:14/3:15/3:19)

17:35
40kg PJ

17:00

mistakenly did only 3 rounds
95 lbs of broken push-jerks (poor form, arms were tired)
15 knee-up pull-ups
30 30lb Gravitron assisted pullups
45 incline bench situps

Only completed 3 rounds. Untimed. I suck at pullups.

17:56

Posting the morning after. Took a week off from xf. Slogged through this wod. Shoulder became troublemsome. L sit pull ups were a breeze, sore today feels like I took a shot to the gut.

Did 4 rounds in 32 minutes.

Started on 5th round and ran out of time before military duties.

Steadily getting there!

19:55

Did 4 rounds in 20 mins
85lb push jerks should be able to do full weight next time
L-pull-ups looked terrible and all sets broken

20:30

PJ
75 X 12 (12)
75 X 12 (8 - 4)
65 X 12 (8 - 4)
65 X 12 (6 - 6)
65 X 12 (6 - 6)

PU
12 (8-4 w/ regular p/u grip - kipping)
12 (8-4 w/ parallel p/u grip - kipping)
12 (70 lb on graviton - 9 - 3)
12 (80 lb on graviton - 8 - 4)
12 (80 lb on graviton - 6 - 3 - 3)

75 full sit-ups (25 - 25 - 8 - 7)

14:50 as rx'd
rd1 2:01
rd2 3:07
rd3 3:19
rd4 3:36
rd5 2:49
PJ unbroken rd1 10/5 8/7 11/4 10/5 10/5
L pu broken really bad

22:50
PJ60/15 L 5/5/5
60/15 5/5/5
50/15 5/5/5
50/15 5/5/5
40/15 6/6/3

bw 183

6:16:55

all push/jerk unbroken

first 4 round pullups unbroken
last set of pullups 8/5/4

This one was rough

24 mins

14:46

65lb x 2, 45lb x 3 - push/jerk unbroken
pullups 3x5 - each round. Pretty hard

14:46

65lb x 2, 45lb x 3 - push/jerk unbroken
pullups 3x5 - each round. Pretty hard

Time: 19:19

6'2"
190lbs.

15:58. The L pull-ups were probably the hardest exercise for me on Crossfit that I can actually do. That was hard.

Cut pullups to 5-L's plus 5 kipping per round. 95# PJx15 per round.

16:55 for 5x(15 PJ, 5 L pullups, 5 kipping pullups)

BW 236.

BW 240
75# push jerks (remembering the soory OH squat of Monday)
no "real" L pullups - thought there were some good fakes, however 13;14

CFWUx2

BW - 158

24:42

kind of stunned I'm way at the bottom of the curve on this one - yes, 95# was heavy, but I never broke at less than 7. Yes, L-pulls are not my forte, but never broke at less than 5 after rd 3. Suppose I could have made the PJ's easier at 20-30% less weight, and/or bent-leg/kipping PU's instead of L's. Maybe then I could shaved at least 8-9 min off my time, but I thought that 24 min (less than 30) is a pretty decent benchmark when scaling to meet the WOD as RXd.

Am I wrong?

18:31

PJ: 15 @ 95, 12 @ 95, 3x10 @ 65
subbed push ups for pull ups
did 15 leg lifts instead of L pull ups

bi's too destroyed from past WODs to do pull ups.

15:28 L pull ups on rings

Hello everyone!

This wasn't as bad as I previously had thought should have used 45kg instead of the 40kg I used oh well next time. Hard part was the pull ups my back's still sore from the pull ups we've been doing and BJJ.

Five rounds for time of:
Push-jerk 95 lbs, 15 reps (40kg)
15 L pull-ups (max 15kg assist, will practice L-sits this weekend)

London Crossfitter!

executed 30 Mar 06

CFWU x 3 (-pullups/dips)

WOD as RXed

Push jerks: 15 - 10/5 - 6/5/4 - 6/5/4 - 6/5/4
L pull ups: 8/7 all

time: 15.37.87

bw=180

17:30
bw-226
last sets of p/ups broken

24:13 Lots of breaks due to my 4 and 6-year old workout partners. LPUs are the worst for me.

12:38
BW 200
PJ's were broken 10/5
L-Pulls were sets of 10/5 for first two then 5/5/5
New pull up bar at the house!

12:38
BW 200
PJ's were broken 10/5
L-Pulls were sets of 10/5 for first two then 5/5/5
New pull up bar at the house!

cfwu x 2
With 60# and kipping (not L) PU's in 13:42
late post - did this WOD on Wed. am @ shift change

18:02, but pullups were dead hang or kipping except for first round

15:34 as Rx'd. (push jerks behind neck)

5 rnds ~ 30:00 Min

Push jerk 20/25 lbs, 15 reps
15 pullups, gravitron, pulling 83-73 lbs bw

age 40
bwt 198

19:23

PJ's unbroken

L pu's all broken and assisted on last 5 reps.

felt great. lots of sweat. around 18 minutes. L pullup sets broken.

had issues all around with this one
did 55lb clean and press instead of push jerk and did push ups instead of the L-pull ups.
26:23

18:47

75# PJ's.

14:25 holding a tuck for pullups, still cant do full L pull ups

17:36

Baron: 25:31 - 85 lbs
Karen: 27:40 - Mod. to 23 lb bar - Probably a bit too much, felt sick afterward. ( proud of her - very good effort starting xfit.)

Lost about 5 minutes or so to deal with dog with bone fragment wedged into his upper jaw.

21:05 as rx'd

Performed 060331, posted here for easy reference:

Garrett:
As rx'd, 29:20

19:00 as Rx'd

bw 87
45 kgs for push jerk
bar bent knee pull ups

19.52

great wod

Shoulder cuff/deltoid injury. Skipped this one.

as rx'd
9:49
first round unbroken
the remainder were split about 9/6 PJ and 10/5 L-PU
L's weren't 90 degrees but not bad

as rx'd
22:26
I'm hoping this horrible time is due to the fact that I just moved from sea level to 6000 ft. If not I'm in trouble.

20:45
push jerk=95/95/95/85/85
breaks=0-1/1-2/1-2/1-2/0-4
weak L's, more like W's with knees bent. First 3 pu's on rings, last set more like jumping L's with heels pushing off pads on pull down bench.

wu=run 1.1 mile, 8:40
cfwux2 light pu's

4/ 3
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments. Xanthe- didn't recored time-
30 lbs push press with help from spotter
15 100 band pull ups
15 knee raises off dip bars
Only finished 4 rounds

Stocker- 45 lbs push presses, 15 modified pull ups, 15 knee
Raises in the roman chair- 21:00

Meyer - as Rx'd with last two sets jumping pull ups with straight leg lift
21:25

Sleep deprivation + sinus infection left me feeling awesome.

Four rounds for time of 35:00.

Steve (all LPU assisted):
1 - 55#, 6L + 9knees-up
2 - 55#, 9L + 6kn
3 - 45#, 15kn
4 - 45#, 7L + 8kn assist
5 - 45#, 15kn assist
27 minutes

Sabina (all PU assisted):
1 - 45#, 5L + 5kn
2 - 45#, 10kn
3 - 45#, 5kn + 5kn (r grip)
4 - same as 3
5 - same as 3
25:20

Mike Furir Mike 602

Mike Furir Mike 341

Mike Furir Mike 637

Mike Furir Mike 419

Mike Furir Mike 302

Mike Furir Mike 494