Nicole, you are a badass.

This looks like it will be more fun than a barrel of monkeys....

AWESOME I have been waiting for this one, I cant wait....team xfit UB is in action!

It WILL be a dandy

Gotta love Nicole showing them how it's done.

I'm sorry, I don't understand. Am I doing one pull-up over a minute? Like a slow negative contraction? Then just adding a rep every minute?
I'm very confused.
Again, sorry for the ignorance

Great!! This will be one WOD that I'll have a faster time than Matt G. :)

Evan,
One pullup first minute even if it takes 1 second, rest 59 seconds.

next minute 2 pullups even if they take 2-4 seconds rest 58-56 s.

third minute three pullups.

Sounds really easy until you get up a ways. Just do it it will make sense. I have never seen movements done slower than they need to be done with crossfit.

Right on!
Thanks Craig.

Goonie goo-goo!!!

cool pic. I could go for a vacation back to Oki.

#6 Evan,
It starts out deceptively easy, just do one pull-up, and you have the rest of the first minute to rest.
Then, in the second minute, do 2, and rest.
The clock continues to run, and you do 3 in the third minute, 4 in the fourth....until you can't complete 'x' pull-ups before the clock hits 'x+1' minutes.
I plan to start with strict dead hang pull-ups,but I know I'll be kipping like crazy long before I get to 20 minutes, if I make it that far!

sorry, that should be 'x' reps before the clock hits 'x' minutes

I think I will do these as towel pullups.

Some things I've noticed about Crossfit that I want to get your opinions on:

1. You should have some basic level of fitness before doing Crossfit. While it's very scalable, this is not a good way to go from being unfit to fit; rather, it's a way to go from being fit to elitely fit.

2. You can't realistically learn the O-lifts without direct instruction.

3. The risk of injury in Crossfit is significantly higher than other training programs.

#14 Ben,

Stating that the risk of injury is high compared to other programs without offering any evidence or even a sweeping generalization is silly. Crossfit, guns, whatever does not kill people; however, people who do not know and respect their boundaries are likely to eventually injure themselves or others.

So how many pullups can I anticipate doing tomorrow?

Sum(number of pullups per minute, where # of pullups = the minute of exercise) from 1 to ? minutes)

I wonder how many folks are going to have a greater than 20 minute workout tomorrow?

Here's a table of the minutes and total number of pullups done:

min -> # pullups done since starting
20 -> 210
19 -> 190
18 -> 171
17 -> 153
16 -> 136
15 -> 120
14 -> 105
13 -> 91
12 -> 78
11 -> 66
10 -> 55
9 -> 45
8 -> 36
7 -> 28
6 -> 21
5 -> 15
4 -> 10
3 -> 6
2 -> 3
1 -> 1

Again, thanks Matt! I'm curious to find out how it's all going to go down.

Ben, My personal opinion is if you are aware of your bodies capabilities you can pace yourself well within the concepts in crossfit.

If your trying to be a superman/woman, without having any knowledge of the lifts and without regard to the athletic abilities of your body, then you will eventually overtrain and/or injure yourself.

I have guys I work with that are now starting to do crossfit. I would never consider any of them to "fit". But they pace themselves and seem to be making improvements. Eventually I anticpate them, and myself, to be able to do all of the WODs as Rx'd.

Good luck Evan.

I just tried this one after my last post and managed 12 rounds. Tried to keep going with jumping pull-ups, but I only pulled off another couple rounds. Who knew a minute was so short?

I'm trying to help my wife with this exercise tomorrow, and BrandX's puppy scaled crossfit workout mentions "beginner pull ups". Can anyone please tell me how these are done?

I know there are a few options she could do (bands, jumping, gravitron, negatives), but we don't have any bands, she can't do jumping pullups, I don't know what value we should use on the gravitron, and negatives just don't seem appropriate for this WOD.

Any advice would surely be appreciated. And I won't call you Shirley.

looks like a lot of fun i can't wait!

Has anyone else noticed that the # of CF affiliates is growing like crazy? I've only been here a few months and that thing is frickin' huge now!

First set: 11:00
Second set: 7:00

In Reply to #19

Donald,

When I first started training many years back, my workout partner would hold me by a foot/ankle to help me hit every rep. You can use both feet to start with and then scale down to one foot. She will be able to get full, tiring reps in that are both positive and negative, and you set your own resistance. Something to think about. This is a hard exercise to start on the gravitron because of the selection of a proper setting or value, but I would suggest that if you use this method to stick with whatever level of assistance is necessary for the entire time, don't bump it up to assist you as you get more and more tired.

Thats my two cents, for what its worth.

Rest day!! Yes.

...around set 7 i was kipping hard enough to knock over the barrel...
travis bwt 245 - 8 sets +6pull-ups, rest 3 min, 8 sets + 4 pull ups, rest 3 min, 4 sets. when i couldn't get the full set i would rest and start over, i think it's possible to do pull-ups almost all day long like this, but there's a point of diminishing returns.
rob bwt 238 - 10 sets, rest, 8 sets, rest 5 sets
there were 5 people in the gym doing crossfit this morning!

9min+8 pull-ups=53
Tougher than anticipated.

Oh man, do I miss Oki!

I've been wanting to do more pull-ups, this one should be fun!

11min + 7.5 pull-ups
Run 5k in 24:37
Did a 20 min ab workout.

Shew another tough one. 11 rounds and then i couldn't make it in the 12. I finished out and did up to 14 just to make myself do it though. That minute really is short

8 minutes + 2 minutes of Jumping PUs

13 minutes and 11 pull-ups

Started doing jumping pull-ups on the 6th rep of minunte 9.

Ok, maybe I just did 12 minutes and 11 pull-ups. I'm not really sure.

19 minutes
Same as last time

to comment #14, ben
1. i think the basic level of fitness needs to be breathing and use of arms and legs, and if there is some disability with the arms and legs i'm sure someone here can give some advice on getting around that obstacle. you mention scalability (sp?). if it is scaleable then anyone can do crossfit. can anyone do 30 muscle ups? no, but they may be able to do dips and pulls and get close. if they continue to work they will get to one mu and eventually to 30.
2. i taught myself how to snatch by reading, watching the multitude of videos and not pushing the wt i use too quickly. after warmup i can snatch about 100lbs and so some reps with that. would i like to lift more? sure. i will get there eventually but i am pretty happy with what i have accomplished on my own. someday i may actually videotape my snatch and post it in the digital coaching area of the message boards to get some feedback. but if you start with a broomstick or piece of pvc, you too can olift.
3. injuries can occur getting off the couch. to go from doing a bodybuilding routine from a magazine or running a couple of miles a few times a week to expect that you will complete a wod as prescribed is silly and could lead to injury. solid advice is to quarter or halve the wod for the first few weeks and work into it.

imo, anyone can do this as long as they have realistic expectations and are smart. that means taking some time to explore, read and understand what this is all about. but i would have to say that if you have access to a xfit facility or a xfit trainer then your money and effort would be very wisely spent too.

Shoulder doesn't like kipping pullups, so HSPUs on 2x4 blocks for me. Arms fully locked out each rep.

16 rounds + 13 reps.

Still recovering shoulder injury is the result of a farm accident.....

12 rounds complete + 9 pullups

9 minutes plus 7 pull-ups (all deadhang, non-kipping)

Going for a mountain bike ride for a cool down.

Sam

CFw/u minus pullups
41 yoa, 181 lbs.

16mins., 10 reps

Have a great day, all!

comment # 14 ben

i totally agree with george comment # 34 on the last part; if you have an access to a xfit gym or trainer go for it. i have athletes/clients on the senior side who are enjoying to benefits of xfit. They can do olifts with a manageable weight like pvc and broomstick. All you have to do is study the 1)mechanics, aim for 2)consistency (forget about load at first) then aim for 3)intensity. I learned that from coach last may seminar and it is very effective period.

Ben (#14)

1)Define "basic level of fitness". I'm very outta shape. I scale it, or if I feel I can't I just do as mich of the WOD warm up as I can. I admit I haven't been doing it long fit long but I've already improved somewhat and my posture has GREATLY improved.

2)reading and watching yourself or asking another person to watch, like "Hey, is my back straight throughout?". seems to be enough. Start light and get the movement down.

3) Nthing in the world can stop a person form injuring themselves. If it wasn't crossfit it'd be with something else.

18 rounds plus 10 new pr last time 17+15
rds 1-3 overhand hanging pu's
rds 4-6 underhand hanging pu's
7-10 alternate overhand and underhand hanging pu
11-12 overhand kippeed
12-18 overhand kipped broken

Kelly, hope that shoulder gets better soon. I miss seeing posts of 24 rounds.

12 rounds + 5 pullups.
Had some callouses that felt about ready to let go, so I called it a day before I ripped them off and couldn't do pullups for several days.

Ben #14
With respect to #3 crossfit causing more injuries: i've found the opposite to be true.

i'm a 47 yr old lifelong athlete/ firefighter, genetically i suck...a long family history of obesity, knee, hip,and back problems. Over the years i've been plagued by bad knees when i ran, bad shoulders when i swim, and a bad back when i lift. i have a bitch of a time keeping weight off. By trial and error i've learned to diversify.

Prior to starting crossfit i was swimming three times a week [total imersion stuff], playing ice hockey twice a week, and windsurfing, paddleboarding, yoga and kayaking several times a week. When i lifted i alternated 6 weeks of light weight/ high reps and super slow reps [ten seconds up /10 seconds down]. i never did the same thing two days in a row, and i never did anything all out. i hated it but was resigned to the 'fact'[sic] that i would end up injured if i pushed too hard.

i eased into crossfit; doing just the warm-up for the first couple weeks. i'm learning the olympic lifts. Having never squated past 90' i was terrified to do squats due to my 'bad knees' but following the sites advise i'm now doing weighted full squats; 255lbs last week. Not a huge number but given my history its amazing!
i always injured myself doing 'heavy' lifts.
last week i benched 245 and deadlifted 255 [now i need to buy more weight!] i know these are not big numbers but to me it's amazing that i can again push myself.

i'm swimminmg faster than i have in the past 10 years even though i'm swimming less yardage, less often. i've even done a little running when the WOD calls for it. i'm paddling faster, skating harder than i have in many years. Work is so much easier.

i firmly believe crossfit will prevent injuries way more than it cause them. i'm steadily getting bigger, faster & stronger. i'm gunning for a PR every workout. CF has re-defined my definition of being in shape.

Thanks coach & everyone else!!

ratt

14 min. with respective PU

Go cf tori!!! mark and jim hope to hear from you soon! cant wait to have you guys here in manila when i open up the facility...youre looking great nicole!

Workout #4

4 minutes and then five slow negatives - all chinups.

Most important thing - went to the gym on a holiday weekend day (we're celebrating the Queen's Birthday tomorrow here in Bermuda). Would never have happened a year ago - I would of been recovering from the night before and getting started on the next hot! Feels much better to do this, no matter how hard it was!

11 rounds and 10 pullups.

2 rounds better than last time which was when I first started Crossfit.

Wow, that was a little humbling.
Made 11 minutes, +7 pullups for a total of 73 pullups.

6 minutes

We call this one "Pull-ups Madness" here at CF Boston and it is up on the wall of fame as a benchmark. The athletes ask for this one almost every week! Awesome.

Neal

Correction: 5 minutes; plus 3; total 18.

Ben: 13 rds + 8 PU (should have started kipping)

bw 90,6 kg
1st series 12
2nd series 11
extra:
deadhang 45 sec
handstand hold 45 sec

have fun, Johan

finished round 24, made through 18 of 25 before the minute was up. missing skin on my palms.

Haven't done the WOD in a few days since I hurt my knee. I have been doing L pullups and knees to elbows the past two days. Time for today's WOD: 14 minutes

#14 Ben, I have to argue the point that you made about crossfit causing more injuries. My pre-crossfit workout was designed by a college football coach who wanted to create the "Safest" possible program in order to keep his players in the game. The result was 8 excercise related injuries 6 months. I have been doing crossfit "Balls-Out" for over a year, and I hurt myself once. I threw my back out jumping into a pushup position (Go Figure). I have seen people get injured doing crossfit and I think that all of them can be chalked up to stupidity. Such as the guy who has never done a crossfit workout, he logs onto the site and attempts to do 30 clean and jerks for time. I considered myself to be in pretty good shape when I started this program,but it still took me almost 4 months before I started tackling the WOD as Rx'd. BLUF You need to go to the "Getting Started" section, follow the instuctions, and put your pride aside. I don't think that you can make generalizations about a program creating injuries, there are simply too many variables to take into account. If some guys knee is about to pop due to overall genetic weakness, he could easily pop it doing jazzercise. It works for me. That's all I can say.

Todays WOD As Rx'd
16 Rounds

Also, all pullups were non-kipping.

19 rounds

15 rds
Dead hang, no kip.
Did 16th jumping for burn out.

14 rounds + 10

15 rounds - last 3 rounds with lots of jumping - still some benefit, I guess.

WOD @ ~275#'s

9 rounds but first 6 were strict or some type of kip. At round 7 I went to tubing assist.

Because I have missed out on cardio lately I did 3 rounds for time of 500m row, 15 KTE, 15 BE in 14:44.

That's bogus, I am deployed for 7 months and they bring in the crossfit team with Nichole.. They should send you all here to Iraq to visit next..

Crossfit and injuries....

I stuck to the WOD religiously for the first 8 mos. or so, very rarely supplementing just to kind of black box the effects of WOD only. And yes, I charged right into the WOD's. Only scaled when I could not physically handle the weight. I.E., Linda's dealifts... I had shoulder issues from heavy benching and paddling. End results, now 9 mos. of injury free training. Shoulders feel great. Have never missed or modified a workout due to an injury. Occasionally, very occasionally, have taken an extra day off just because it felt like my body needed a tad more recovery.

" The magic is in the movements, the art is in the programming, the science is in the explanation." Hope I got that right! The rotation of exercises and rest cycle is dead balls on for me!

Thanks Coach!

12 minutes + 8 pullups.

Forearms are on fire!

11 Minutes +9 Pull-ups

Hi al,
Yesterday's hike
13 miles (round trip; 16# pack for me and 8# pack for Lisa) Dix mountain in the high peaks area of the Adirondack mountains.
Rest...

15min +9

18 rds plus 16
16/14 last time

10+3

13 pullups (broken) under 13:00 mark. Set of 12 was also broken. Followed by 1x24 pullups after 5 min rest.

10 minutes

14 rounds, plus 13

16 rounds, varied grips. 15 rounds last time. BW:180, 57 yrs. Much fun, thanks, Coach.

13 rounds + 10 pullups

PR

13 rounds + 7 pullups

with 10 lbs weight vest

8 rounds

also mountain bike sprint intervals 10 miles

16 rounds

3 more than in March when I just started CF.

Suzanne did 8 assisted. Have a great Sunday everyone!

12 minutes.

Last time I barely made it to 10min. I felt the energy to keep going but I wanted to be able to move my arms for tomorrow's WOD.

CFWU MOD
BW 218

8 Minutes as RX'd. Strict Pullups.

-Dennis

I think I did it right. A lot harder than anticipated. I did it 2 times.

1st time 9min. x 8 reps L-pull ups

2nd time 8 min x 8 reps regular

Pull-ups: 9 minutes 5 pull-ups
Brief rest.
Jumping Pull-ups: 10 minutes

2,5km run

WOD as rx'd 11 minutes + 11 reps (I finished 12 reps at 12:05. Should have pushed myself just a bit more to get the 12 minutes)

2,5km run

It's 32°C in Paris at 8pm. HOT!!!

Jami

19 Rounds + 9
Looks were deceiving!

17 rounds +12

Donald E #19:

Thanks for the chart - excellent!

But, now I think you've created a mental hurdle. If I get to 14, I've done almost 100 already?? I guess I knew that subconsciously, but now it's documented.

Geez, thanks for the chart, dammit.

This time: 15 rounds + 9
Last time (March): 10 rounds + 5
Time before that (January): 7 rounds + 6

Think this "Crossfit" stuff works?

Extra Workout: Same routine (1x minute 1, 2x minute 2, etc.) with KTE

7 rounds + 0 (puked)

Fun!!!

FYI TOMORROW: USA 2 CZECH REPUBLIC 1

9 min.

For the 1st 6 rounds I did one ugly bar muscle up each time.

Wow, 19 full plus 9 of the next round. Can't believe I lasted that long, and that I've beaten OPT TWO DAYS IN A ROW!!?!?
Holy crap, that's 199 pull ups in 20 minutes. My lats look like grapefruit.

No-where to pull-up today, so:

5x8 56lbs KB One Arm Rows (104)
5x4 56lbs KB One Arm Floor Press
4x12 56lbs KB Swings
5x8 56lbs KB Romanian Deadlift (105)
KB Clean & Press Ladders 1-6

16 min. +10 hanging

bw 190

Saturday's WOD today:
Thrusters
125, 125, 125, 125, 145, 145, 145, 145, 145, 165

Today's WOD:
8 pathetic minutes

12+10 - slight improvement.

15 min, some kipping in later rounds

11 minutes + 9 pullups

75 total.

Day 8:
24, 220#
6 complete minutes. Kick bad after the 5th minute. Long ways to go.

14 minutes + 10 pullups
Looks were indeed deceiving.
NFH

12 rounds

then:
75 ring push ups in about 5 minutes.
Great quick workout.

Is anyone who is on this website from Oklahoma City by chance?

Looking for someone to CF with on a egular basis if able...let me know please...also- cant wait to get this one done...pullups are improving significantly!!

16 sets used assisted weight after 6 minutes. Endding up being 136 PU's...forearms still hurt, can barely type

51 y/o, 150lbs, 5'9"
Hit my goal, double figures!
10 rounds +5

10 min +6 all dead hang

9 minutes + 5

bwt 225#
cfwu x3 minus PU
9 minutes
Pull ups are definitly my weak point.
jumping after round 6.
All ring pull ups
I need a pull up bar so I can do kipping PU

11 rounds + 5 with rings

16 rounds;1 better than last time.
age 40
btw 205#
all pullups-kipping

14 rounds + 11 PR
(last time 12r + 11)

Jen: 10 minutes + 8 (no assist)
Paul: 15 minutes + 10

first workout in my garage:

Ring Dips - on the minute - 7 rounds + 5 dips

a 2 minute rest, then

Pullups - on the minute - off an old, splintery 2by4 - 9 rounds!

finished 7 rds on backyard swing set fat cross beam vs 9 rds + 9 on 3/16/06, 7+7 1/30/06, 8 12/10/05, 9 on 7/1/05. hr avg 107, hr max 142.

7 min

60, bwt 283. Did this after Saturday's wod (on Sunday). Haven't done unassisted pu in a lo-o-o-o-ong time--until today:
6 min pu with a lot of kipping, then couldn't get my chin over the bar any more.
Switched to Positron with 115 lb offset (down from 130 usual) for set seven.
Reduced offset to 100 lbs, set 8; only 5 on set 9 to failure.

There is no doubt in my (retired) military mind that xf works--even for those of us who have been around more than a little while. I can feel and document the improvement each month--with NO injuries, by the way.

My goal is xf certification- which is still a long way off. Thanks Coach and the rest of the team!

Yep, still around...9 rounds...No Chuck Norris numbers I know...been lacking in the pullup dept lately...have to get back to doing more often.

BW 200
9 rounds and felt like I gained weight during the 9th round because 9 reps seemed almost impossible. Can't wait to beat the score next time.

There's something so gruesome about the feeling of tearing the skin underneath your callus mid-set. It's just not a good thing.

20 sets plus 10 reps:
1-5 bar muscle-ups (all consecutive)
6-10 weighted (35lb.) overhand no-kip
11-15 overhand no-kip
16-20+ kipping

WOD was workout #3 for the day.

*here's one for you guys...ever gotten into a fight because you wouldn't have a conversation at the gym? Bodybuilder guy ended up taking offense that I wouldn't stop my workout and talk to him. Ended up grill-to-grill post WOD. Insane. It's not freakin' social hour...

First WOD for me. Been learning the moves so to speak.

10 min, strict form

Strict form
Round 1: 6 sets + 5 reps
50 situps
Round 2: 5 sets + 5 reps

Did yesterday's Thrusters WOD after 13 mile bike and a mile transition run

3 reps @ 40# (dumb bells) x2
2 reps @ 45# x3
1 rep @ 50# x6

1) 12 rounds
2) 10 rounds

#88 I like where your head is at
Go USA

Matt G- Stop picking on the 250lb body builders... Bully.

9 rounds + 3 (PR)
beat last by 2 rounds

8 rounds unassisted
9 and 10 with a spot

Finally, a WOD I can do with a broken leg!
Only 6 rounds on this one though, I blame the cast, haha. Post more legless WODs please!

19 rounds completed. ouchie.

Chris
16 rounds
Tore the callous off of left pinkie. Awesome.

Julie:
16 rounds + 5 jumping pull-ups.

Julie wants to be clear that all of hers were jumping pull-ups...not just the last 5.

13+13
3 pullups better than last

Dude, I wasn't picking on anyone. Just trying to be unobtrusive and get the work done. Damn BBs start getting freaked out if there's no one to talk to in their 5 minute rests between sets. It pretty much went like this:

BB- "hey, what are you doing?"
Me- (headphones on, staring at the ground...no response)
BB- "what, are you too good to talk to me?"
Me- (realizing he wants to yak) "I'm here to work, not to talk."
BB- "@#%@!!$ bastard!"
Me- (timer goes off, start next set)

Followed up with the tete-a-tete as I was leaving. Seriously, what the hell is that about? Go back to you 185lb. declines, fool.

Yeah, that's me...winning their hearts and minds.

bw 165#

21 rounds and 10 rds in 22 min.

first 10rds dead-hangs after that went to kip

Matt G. like the out of box thinking and tell spandex pants to hit the posing room.

12 rounds,
then to 20 with jumping pullups, may have found an oly lift "coach" too.

saturdays wod 65 to 145(pr)thrusters 10 lb increments. deep front squat.

Did a bit of catching up today:

Thursday's 400-Meter + Pul/PU/SU/Squat workout
Time: 13:29

Then on to the gym for...

Saturday's thruster workout:
Used 150lbs for each set

And finished up with today's WOD:
19 Rounds

(I REALLY wanted to make it to 20 minutes, but didn't get the last set done in time)

Hope everyone had a great Sunday

That is monstrous Mr. S.

For myself, made it to round 15.

He was probably upset that you weren't paying homage to his spandex and respect to his ability to stretch out a workout for 3 hours. It's funny how the headphones didn't tip the guy off. Keep killing them w/kindness Matt. I'm off to the gym myself now. I'll let you know how bad you smoked my score later.

thought i could get 20 rnds. sadly mistaken. 16 rnds +8. no kipping. bouldered this morning but still felt good. finished wod with some clapping pullups, campusing, and negatives in hopes of getting an unassisted one arm pullup.

17 rounds. First time.

Great day at the gym. Saw a guy doing a billion reps of what I think they used to call "pullups"- some old fashioned exercise. Anyways, I tried to get his attention but he was wearing headphones and wouldn't take them off. What a %&$# bastard! I just needed someone to pull the syringe out of my ass. Some people!That's all for now, dear diary

8 plus 4

cfwux3rds -pullups +pushups
11 rds
1-7 dh
8 (5dh,3jump)
9 (3dh,6jump)
10 all jump
11 all jump

WU: Run 1 mile. 9:15

WOD: 40 lbs assistance, BW=138. 10 rounds. Probably could've done a couple more, but they were kicking me out of the gym.

BW:300

5 rounds + 3 pullups (assisted by therabands)

Started crossfit a week ago. I can not get a pull up on the bar yet so I subed my bowflex.
13 min
BW 140
started with 140
moved to 160 for round 10 through 13
round 13 broken. Workout was enteruped I wanted to try one more round. Will do better next time.

Warmed up by waterskiing on Lake Shasta and doing the WOD from yesterday.
11+10

12 rounds + 8
All hanging

7 rounds

crossfit@rawc.org

Age:42, Wt:178

11 rounds + 11. Pullups were dead-hang until round 8 where I started jumping like a crazy man.

Richard28: Thanks for the input. My wife ended up using the Gravitron at a setting that caused her to have to work to get about 5 pullups. She kept the setting constant throughout the wod, which is much better than I could have done by assisting her with a lift.

CraigH: Sorry to have created a mental hurdle for you. :) I know what you mean.

7 rounds + 4
Gravitron -60lbs
3 weeks ago, I was at -90lbs. Results in strength are evident. Need to work on my diet now.

Still hurting from yesterday's rugby tournament
Did Saturday's wod
135 (3)
135 (2)
145 (2)
155 (2)
175/185/195/205/215(f)/215
Then followed with today's wod
10 mins good form then arms died

AM - 7mi run
Lunch - WOD 12 rounds + 10 p/u
Dinner - WOD (from yesterday)
Thrusters
3 x 115
2 x 125
2 x 130
2 x 135
1 x 140
1 x 145
1 x 150
1 x 160
1 x 170
1 x 185
1 x 195

13 rounds.

sheesh...

9 minutes + 14 minutes of jumping pullups

15 rounds as Rx'd. Kinda dissappointing, although with a wedding reception last night and only eating breakfast it probably shouldn't be.

11 rounds on rings, with the thumbs touching chest for it to count.
Achieved 18 on the bar last time.
Rings are definitely more difficult.

Age: 37, Wt: 128

9 rounds + 9. Used Gravitron machine at -70lbs. Did 20 push-ups/sit-ups/back extensions as warm up. Ran 1 mile on TM after WOD.

17 rds plus 10 in the 18th round

14 rounds complete and then went for a 3 mile run with the dog.

3 rounds better than last time.

BW 255

Did 12 rounds off a 4x4 on my kid swing set, forearms were smoked.

Finished with 10 sets of 10 kb swings on the minute.

15 rounds + 4 then a few feeble jumping efforts...

gaucoin13 #90, great effort. It's a rare day catching OPT.

Denise - 11 rounds of 2:1 jumpers
Mariah! - 7 rounds! (11 total with jumpers 2:1)Her first pull up WOD!

Great job girls!

As rx'ed

11 minutes + 7 pullups

14 + 7 pullups as Rx'd

12 rounds...barely
Same as last time, all kipping w/ mostly std. grip. Didn't help that I did 50 p/u's yesterday doing last Thurs. WOD late...probably could've gotten at least one more round. Finished w/ some ab work.

8 rounds.

CF WU (pushups vice PUs)
9 minutes
45lb curls (3 x 10)

Everytime I think I'm in shape, CF humbles me. I'm addicted.

11 Rounds + 10 then threw in a few jumping PU to failure...

bw-201

11 minutes-last time was 8 minutes

Used the cross bar of a gate on a chair link fence. Knuckles are hurtin from grinding against the fence. Also, couldn't get a great grip....hands kept slipping off the bar. People at the basketball court looked at me funny.

Saturday's WOD,
75-95-115-135-155F-145-145-135-135-135

Today's WOD
9 minutes + 5 ring pull-ups

15 min + 10 for 130 total pu. Better than last time; not as good as the time before.

bw-172
49 yrs.
10 rounds as rx'd
Then 3 rounds jumping.
first time doing this workout,it's a nasty little bugger.
Got my wife to do it on the gravitron also.

12 minutes + 7 pull-ups

Wall in front of bar hurt kipping form

85 pull-ups total... 35 more than last time!!

8 full rounds + 6 pullups in the 9th

bw: 181

as rx'd: 11 rds + 5

WOD 1 hour after 11 hour trip from VT to OH
First time without gravitron.
10 rds + 7
First 7 strict, rest tiny jump

Good to be home.

13 min + 12

Age-50/BW-240#
11 rounds plus 5 (finished 11 off with seconds to spare and just get started on round 12 until the final seconds). Got to 8 unbroken, went really downhill from there. Good workout, I can see way this is a standard.

Forgot...1/2 mile to and from playground.
FOUND A PLAYGROUND!!!
Neutral grip on ladder.

I am curious about hand placement on the bar here. Should the hands be facing away or in? Also, should a wide-grip or shoulder-width grip be used? Sorry if this question has been asked already.

Don, that's a matter of personal preference. You'll find that most people vary their grip, if not from set-to-set then certainly workout-to-workout.

ran 6 mi this a.m. - did 100+ pullups yesterday after wod

13 min + 13 all kipping

last time 12 min + 2

I forgot to mention this earlier,

Concerning injuries:
Before CrossFit I was in shape to sit in a chair, not survive Fran. 6 months into CrossFit and I have injured the following:
1. my pride
2. my hands (callouses)
3. short ITB strain whe I first started. I got it straightened out months ago and can't blame CrossFit for it.

That's it. The list of things that work better is far longer.

failed @ 11
strict pull ups till last 4 of 10round
I can't link kipping pull ups together. I get to far away from the bar on the bottom half. Any advice?

BW- 195

15 rnds + 10 reps (fairly strict form)
followed by 5 sets of 30 sec. L-sits

I found out my dog kennel makes a great pull up station (furthering my rep w/the neighbors as "different").

1st WOD of this week since I was letting the lower back heal. I figured this was non-aggravating.

13 minutes

11 full rounds plus 10
This was a better workout than I thought it would be....as usual!
76 pullups. Nice.

1st post in a long time.
19 minutes, personal best.

CFWU x3(-PU's)

WOD:
DJ 16rds +9 & 9rds +4 towel PU's

DJD 11rds +9 & 8rds +7

A PR by 1 full rd for me. Started out doing strict PU's and then switched to kipping after rd 10. We decided to go again afterward. DJD went w/strict Pu's the whole way through, and I chose to do towel PU's due to a big ass blister I got during the 1st go-round. By the time all was said and done, we both were super gluing blisters in the parking lot of the Exchange.

...Side note, be careful when super gluing blisters. As one of us found out, it's easy to wind up w/your thumb and index finger stuck to the palm of your blistered hand.(Finger nail polish works well to separate if you find yourself in that mess.)

Steve HB- Strong work once again brother! That goes for the lovely ladies there too.

Bingo/Darrell- You too bro. Keep it up. And there is nothing like doing the WOD outdoors.

Get some, Go again!

16 complete rnds

age: 34 btw: 192# ht: 5'8.5"
cfwu x 3 (-pull ups) & stretching

WOD: 5mins + 3weak ones guess I got room for improvement next time! lol

Then saturday WOD and jump rope for 15mins

10 minutes.

Pretty new to xfit but still disappointed to only make it 8 minutes +6. BW 143#

170# 41 yrs old - 9 sets plus 6 on the 10th the finished it with jumping up the last 4 reps.

14 rounds + 5

8 rounds

14 rnds.

Deuce: 12 rounds plus 8

P-Love (subbed jumping pullups): 7 rounds plus 4.

J-
10 Min
8 unassisted, last 2 w/ legs elevated

M-
Did pullups yesterday :(

completed 15 full rounds. had a soccer game this morning, played volleyball and drank a few beers in the park this afternoon before wondering off to the pull-up bar...pretty happy with 15 all things considered.

donald e (comment #16) showed us the numbers in black and white...now it's easy to understand why this workout is so tough ;)

10 minutes + 6 reps. then did some overhead squats, 21 45# sumo deadlift highpulls, 21 27# wall balls, 10 burpess, 20 pushups, 30 squats, 400 m run.

Went to gym...couldn't use pullups bar because some guy with headphones was arguing with a bodybuilder..so went for mnt bike ride...thinking during a downhill section, gosh this is too easy...pan 2 hours later...turned 24 gear bike into single speed with snapped derailer and now have superglue holding my knee shut (cheaper than stiches). Lesson, never skip the wod, coach knows best.

13:00

Harder than it seems.

14 roumds
PR by 5.

60# assist, 8 rounds. This was after doing dumbbell thrusters.

CF day 3. Never have been very good at pullups. First few each round full hang, after that I'm a kipping, jumping machine. Adam's were assisted. Looking forward to seeing this again in a few months.

Rob
7 min + 3

Adam
8 min + 6

Bw 202
44yr
9min.+ 8

*************************************************

As rx'd 14 rds + 8; double WODs (yesterday and today).

Stay Strong, Motivated.

*************************************************

CFWU X3
as Rxed

10 +8
from dead hang

ratt
[i'm in such a pissy mood i may do tomorrows now!]

First time doing this exercise

9 rounds, unassisted
rounds 10-20, jumping

My pullups are getting better.

BWT 175lbs

14 rounds, +14, one short of 15!

first time
13 + 11

9 rounds +8

All pull-ups assisted with theraband.

The last time this was posted, I was still doing the CFJ#9 beginner's workout, and I remember thinking, "I can't wait to try that."

8 + 5

early in the day 7 rounds plus 5

then later 9 rounds plus 3

27 y/o 170 lb 5’10” approx 12% bf
CFWU x 3 – pull ups
Made it to minute seven plus seven toward the eighth minute.

15 minutes

kipping by end of 9

jumping by 12

ran out of time by 15

15 complete rounds, plus 11

12 min + 7

the lone tikriti:
13 + 9, strict dead-hang (no kip); wasn't satisfied so did push-ups afterward using same protocol (i'm thinking that may have been a mistake after seeing 'jt' on the schedule for tomorrow)-did 17 + 10

CF Day 2, BW 296:

I don't have a pullup bar yet or bands or a gravitron, so I did this on a lat pulldown thing with 100lbs. Did 7 minutes + 1.

Went on to work on situps and pushups. Then leg stretches to try and fix what yesterday's thrusters did to me.

Did 5 pullups off the barbell on the top of the cage with legs on ground to train for real ones.

Then went for round two with the lat thing went to 6 minutes + 2.

Still no pullups for me.
I swam instead.
J

I wanted to work weighted pull ups, so I used my 44 lb kettlebell with my toes hooked into the handle and did the pull ups on my rings. Got to play around with my kb for the first few rounds (snatches, clean&press, one arm swings).

8 rounds on the minute,

but I went to 10 rounds ignoring the time because it is a nice round number.

11 min. +7

11 rounds+ 5
1 round less than last time

16rds + 9

formula for this workout:
[n(n+1)]/2 + r where n equals the number of rounds completed and r equals the number of pull-ups completed in a partial set.
Thus, my workout would be
[16(16+1)]/2 + 9 = 149 pull-ups

#14 Ben,

1. You should have some basic level of fitness before doing Crossfit. While it's very scalable, this is not a good way to go from being unfit to fit; rather, it's a way to go from being fit to elitely fit.

I would argue that if you have a background in exercise and you learn the way to scale the workouts, you can use the CrossFit protocol to get fit no matter what your condition. Without any background, I would recommend instruction from a CF instructor or get EXTREMELY familiar with the message boards and demo videos.

2. You can't realistically learn the O-lifts without direct instruction.

I believe that you can’t get really good with the O-lifts without direct instruction, but you can definitely learn them. I learned them completely from watching the videos posted here (and from Dan John’s stuff). I was even able to C&J bodyweight (185) eventually. With some instruction I have surpassed that amount. Besides, CF is not about max lifts that could potentially injure. It is about lifting what you can. . . safely. Anyone can learn to O-Lift a broomstick from this site.

3. The risk of injury in Crossfit is significantly higher than other training programs.

I have had the opposite experience. I am a martial arts instructor and MMA competitor and I was suffering from more injuries before finding CrossFit – Not to mention all the chronic ailments that plagued my training before (knee and back pain). I attributed them to getting ‘old’ (I am in my 20s). After doing CF for 2 years, I get injured less and feel better all around.

8

10 rounds even, 37 more pull ups then last time :)

Have a great day/night everyone!

Messed this one up, didn't realize this could be broken up.
1/2 mile run to park
10 minutes, started jumping around 7 minutes thinking that Pullups had to be consecutive.
1/2 mile run home

17 rounds plus 2 pull-ups

I tried for a second time to do as many rounds just kipping as Matt G. did with all of the extra difficulty he added. I failed again. Grip was again the limiting factor.

I did finish one round more than last time.

Comment #14

Hi Ben

:-) you've probably have gathered at this point that 'everyone' disagrees wth your comment that the risk of injuries is higher with CF.

Not to belabor the point, I thought I'd offer another perspective.

I just completed the CF cert in May. I'm in good shape and train often, but like most atheltes new to CF, I was good at a couple of things - cycling, running (good meaning thats what I did).

I also took my wife (35) with me. She is a non-athlete :-) loathes training. Was not in shape (athletic).

We both fell in love with the philosophy, methology and staff. Both of us worked as hard as we could and both relative to our ability. Neither one of us was injured by the training.

To be sure there are excerices that absolutley require 'technique'. But you can go for a jog with poor techique and mess up your knees, back, etc. You can ride a bike without it being set up correctly and cause a whole bunch of problems, etc, etc.

As an athelte at the introductory levels of CF, I use this site as motivation of possibility, not direction for capability (if that makes sense)....theres a diffference between what I can do and what I'd like to be able to do. Eg: I'll watch the Tour de France, get pumped, and then I'll go ride mountains in my area, but theyre little and short (comparitively) :-)

I'll watch Annie do 25 pull ups while pregnant and while it motivates - I know what I cant do and won't try - I cant do 25 consecutive - yet and of course, I'll never do them while pregnant :-)

Its been written several times in this thread, but people need to know (feel) their limits. But thats a warning for every thing we do.

Looking at the WODS, pictures, comments its easy to make the assumption re risk, however when you start stimulating your body in the totality that is CF, you'll find that it [body] responds so much better to excercise. I'd run hard and need to take a rest day. I CF and want to train more.

Good luck.

Cybex 8# assist
9 rounds
bw140#

18 minutes
+11 kippers
Kipping Pronator Grip on Angled Chin Bar.
Broken sets from 15 onwards
BW 71.2kg

14 rounds + 10 pullups
2 rounds better than last time, 2 pullups off personal best

18 complete rounds with a 20# weighted vest.

-D.

13 rounds + 13 reps
made myself complete last rep of round 14 (late),
somewhere in the 11th round they became jumping pull-ups.

rested a few minutes then did a non-jumping rd 15 just for kicks.
killer workout!

I've been flat on my back sick since taking Coach and the crew to the airport; hope you guys didn't get this cold. The cert was amazing, lots of new kool-aid drinkers and a lot of momentum built out here. Thank you again Greg and Josh and Nicole and Eddie; you were all great sports putting up with us (and the rain) for a week.

Vince- hope Disneyland was fun, you should hear from some of our guys soon- hurry up and open your gym! Can't wait to see it, best of luck brother.

CrossFit Torii Beach

13 rounds
1 round more than last time

just made 13 rounds before my hand opened up

BW: 199

CFWUx3 (Push-Ups for Pull-Ups)

Completed 11 rounds with 9 on the last set.

Total: 69

Followed by 3-mile light jog.

BW: 250
8+8

Forgot to post yesterday

10 rounds even

I did this one today, cause my gym was closed yestrday and im still doing pull-ups assisted.

10 in 10.

my arms feel like anvils hanging from my sides now

Wide-grip, palms forward, each dead-hang to chin above bar but, um, no weight belt LOL:

15 rounds + 10

Pretty chuffed at this but the 21-rep set of HSPU tomorrow is way out of my league. Can imagine my nose being pushed into my face on failing the first or second rep :o(

57, 80kg

We Kiwis are almost a day ahead of the States, so Sun WOD done on Mon.

7 and 4

bw 144#
16 rounds

11 min + 3 = 69

Nice to hear from you again Jim get some Vit. C for the colds...

Fell behind from last time, but my hands were really killing me right on my caluses

13 rounds

37 yoa
6'1"
190 lbs

14 min + 8

Dead hang PU through 8 mins.
2-3 dead hang finishing with kipping thorugh 11 mins.
Jumping PU from there on out.

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

Current Score: 9 minutes + 6 pullups (weight: 155lbs) > Morning workout on an empty stomach though.

11 rounds even. Harder than I thought (as usual). God Bless!

12 & 9

16 full rounds +10 reps. Mixed up the grip around the 14th round.

9 rds + 7 pu. 40lbs assist, started kipping at round 7. Worse than last time. OTH, I did the thruster workout from Saturday afterwards, so I got a good workout in.

1 day behind

watch broke during WOD so I had no clue how long a minute was...tried to count it out.

Went to 10

Ran 2 miles to the pullups bars

8 minutes + 5 pullups

2 x L-sits on the dip bars

Ran 2 miles home.

14 rounds completed

First CrossFit workout ever... been working on full-body pull ups for a long time. Married to the military, but personally a civilian. LOVE fitness, LOVE working out...just want to do it to see if I can.
Won female overall in first sprint triathlon on Saturday so feeling ambitious.
And was so proud, actually made 3 full-body pull ups in 3rd minutes. Then managed to make it up to 8 with one foot support for going up and doing a complete negative.

16 rounds completed.

4 1/8 mile sprints afterward.

Welcome, Abby.
10 rds + 8 = 63 pullups in 11 mins. 1 better than last time.
then, 6x440m runs q 2mins with 2 min jog in between.

10 rds

8 rounds + 5

cfwu: x3 -pu +pushups

wod: 9 rounds complete + 30 extra reps

sprints: 160m x8

12 rnds + 11

last time 11 rnds + 6

Made it up to 17 before I failed. Started with overhand grip for first ten then finished with underhand grip.

ME Black Box Day, Overhead Squats
3x5@115#
BW=182

12 rnds

6 rounds + 5

12 rounds + 6 reps

10 min.

12 rounds + 3
all dead hang pull-ups

12 rounds. One round better than last time.

CFWUx3 (sans PUs)
15 rounds + 9

Done at the school play ground - by the time my wife, son, and I were done everyone else had left - sorry for being the weirdo's :(

11 rounds + 9 (down 2 from last time) 75 total.
First six sets strict pullups (i.e., 21); rest were kipped.
Broken at round 11. BW 225 - likely up 10 lbs from last time. Day late doing and posting.

8 rounds
all overhand (non kipping )

12 rounds plus 9 pullups

12min+10

1-5 ring, neutral grip - dead hang
6-8 ring, palms away - dead hang
9-12+10 trapeze bar, palms away - kip

17 rounds, which I think is 1 more than last time. Round 14 was interrupted by a helpful trainer who said "you really should contract your lats more slowly, you're going way too fast." I looked at her and said, "it's a different exercise. And I know what I'm doing. Really."

Tariq

13 Complete Rounds

M 32 BW:180

12 rounds. Modified kipping for many of the last 4 rounds.

Burned, but I think I cheated myself. It's my second week though, so I will keep stepping it up.

As R'xd
10 minutes 55 pull ups

HSPU's - 10 rnds, 11th off the clock.
Followed by L-Pull-ups - 8 rnds.

12+ 10 of minute 13
total of 88

38/79.3kg/11.3%
Matthew 14, plus 8, last time 15 plus 10 (PR).
George 12 plus 10 (PR)

6 rounds +6 = 27 pullups. Thought I could do at least 10 rounds before I started...much improvement to be made.

15 rounds = 120 pullups
That last round was hard! Took 58 seconds of the minute to complete.

Team Emerald Coast

Anabel
7min w/ neg pull-ups

Joey
12 min as rx'd

My first WOD ever---made it to 8!

Can't wait until tomorrow!

Right rotator cuff hurt while going down on the first rep in the first minute :( Tried again on the second minute and it still hurt so I switched to pulldowns. Did 10 minutes' worth.

7 rounds

failed to post yesterday...

10+5, all dead hang

Previously, it was assisted.

Unassisted, all dead hang (no jumps this time)

6 rounds

Previous (1/31/06) - 9 Rounds

Today - 13 rounds + 8. Rds 1-6 DH (alternating grips N/OH/UH/N/OH/UH. Rounds 7-9 Kipping, unbroken. Rounds 10-13 Kipping broken. Round 14 only 8, very broken.

Realized that I had done 99 pullups. Rested a bit and then did 1 L-Hold pullup to get to an even 100.

16 rounds

11 rounds as Rx'd. 1-5 DH, 6-11 kipping.

12 rounds
11 PUs on last round.

Just couldn't get that 12th one in under the time limit.

BW 170#
CFWU minus Pullups

Time 11 minutes Pullups 1-2-3-4-5-6-7-8-9-10-11

OHS 3x65# Work on Form
Front Squates 3x65 Work on Form
Pullup 12

10 rounds

I'm still incredibly sore from doing Linda (10/9/8/7/6/5/4/3/2/1 workout) two days ago, with even a day of rest in between.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

12 sets + 8 reps (new PR, last was 7+5)

Notes: Did this on a kids jungle gym. Most were done kipping with hands in a neutral position. Others were done dead-hang with hands facing me.

10 rds.

10rds

Ran 5K instead. Next time 5K comes up, I'll do this instead.

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

15+12

15 ROUNDS + 14

7

2nd WOD today(I did yesterday's thruster WOD first)

17 rds + 11; PR by about 1 rd.

16

16 - PR. Unbroken to 10 (and did some push-ups in the rest time of those sets). Split in 2 on the half minute from 11-14. Split in 3 at 20sec intervals for 15 & 16.

I made it to 10 pushups in 1 min @120lbs assist
the last 3, I barely made it!

I weigh 160lbs

12 + 10. two better than last time.

2nd WOD of the day
15 minutes (went 5-6 sec over)
two minutes better than the last two times!

18 full rounds and 16 towards the set of 19.

This time: 9 rounds.
Last time: 7 rounds.

Up to 10 then 6/11.

13 sets

16 rounds plus 16 towards round 17 when time expired. I pretented I made it, but could only muster about 8 more towards round 18.

Felt really good today.
Rounds 1-10: strict and unbroken
Rounds 11&12: losing form but still unbroken
Rounds 13-17+: Whatever it took (except jumping)

Followed up with JT in 4:56, then bag work and a few seconds of planche practice.

9 rounds plus 6 pull ups

9 rounds plus 7 reps

got 12 in 12 then only 8 in round 13

bw86

6 min + 2 pull ups in the seventh

my girlfriend told me to put down "thank you crossfit" from her

11 rounds +5

11 min. = 11 pull-ups
66 total pull-ups

Me - 6
Mary - 2 then kipping practice 'till I failed

1.6mi run/16:06

13 Rounds.....2 Pull-Ups.

12 rounds on kid's swing set; sets after 7 were all kipped. 13 was in the works, but my daughter kept complaining I was going to "break her swing" and that "I was making her nervous". I started laughing so hard I couldn't finish.

12 rounds #7 more pullups
One more round than last time.

9 min + 6 in the 10th.

Did on 6/12, fell behind.

11min + 10
sets 1-5 kipping pus
few more kipping pus after that, but mostly jumping to end

followed up w/ thruster wod from 6/10

January 31 9 rounds +6
This time 11 rounds on the money and stopped.
A little progress at least.

11 rounds on the dot. 66 total.

Hello everyone!

Was disappointed with this until I read what I had done last time (still a little disappointed thought I thought I could get up to 8 or 9).

Stopped dead couldn't do anymore at the end.

Unassisted (for record as was assisted last time)

Time = 7mins

London Crossfitter!

age 41
bwt 198

12 rds

12+11
These are the first pullups since torn pit 28 days ago. Better than expected.

Wow, only 9 rounds + 6. All were deadhang no kip with chest to bar or chin as far over as possible. We have a pull-up tower at work which doesn't allow kipping.

Matt, I totally get where your coming from. People always get pissed when I don't want to talk during the WOD. I try to be polite and tell them I can't talk.

18 to the last second but had to jump about 6.

Without jumpers got to 17, last two min broken, all kipping.

Wu=30 min on stairs 4 peaks, arm warm-ups
End with full yoga stretch