Looks like another fun one.

cant wait for this one, still sore from last 3 workouts

I am new to Crossfit (this will be my first WOD) and have a question. On the pullups, the bar I use is fixed and not very high (maybe two inches above my reach), so how should I do the jumping pullups?

Thanks for any answers and sorry if this is a stupid question.

WOD sounds great.

Hey, is there any resource, say posted on one of the affiliates page that addresses whether or not CrossFit is appropriate for pregnant women or how it can be (re)configured?

My wife has been told that she can't (shouldn't) do pullups, pushups, jump or lift more than 25lbs above her head.

Thanks for your help!

9 inches below max reach? So it should be near elbow/forearm when you reach over head.
So you must dip 9 inches to get the full ROM to count a pullup-so its like a squat jump?

#5 Paul - I think you're confusing max reach for something else. The way I see it (and I could be wrong) is that you stand under the bar with your arms extended overhead. In this position the bar will still be 9 inches out of reach, therefore you will have to jump 9+ inches to grab the bar.

That sounds great. I just happen to have a high pull-up bar too! Here's hoping for 5 rounds!

Coach, I suspect I'll have Julie do a box jump then a jump-assisted pull-up for each rep. Does that sound about right?

I read it the oposite. The bar should be 9 inches below your max reach so when you garb the bar, your knee dip prior to the jump will fully extend your arms. More legs that way, less upper body. I could be wrong.

Max. reach:
Stand next to a wall with your dominant arm on the wall side. Jump as high as you can (not from a standing start...dip/crouch and jump) and touch the wall. Catch sight of where you touched. That's your max. reach.

For this WOD, find a pullup bar that's roughly 9" lower than the spot you touched.

Enjoy.

Matt,
Thanks for the clarification

Thanks Matt. The other posts were confusing my brain. Much clearer now. Thanks. Onward and Upward, eh.

Matt G. - I certainly defer to your experience, but could you possibly be describing max jump height instead of max reach?

Don...that depends on whether we're talking about max. standing reach or max. jumping/dynamic reach. They're both "reach". However, in this case...use your head. How do you jump to a bar that's 9 inches below your max. standing reach? You don't.

Donald E. - Your description puts the bar 9 inches 'above' max reach. The WOD instructions indicate to put the bar "nine inches below your max reach and jump vigorously for each rep." Not trying to add to any confusion. Matt G. seems to have the proper descripton.

from whats written on the page, i thought it was 9 inches below your max standing reach, and you dip down to full arm extension and jump up to do the pullup. they never do specify to jump up *to* the bar, only to "jump vigorously", and why would he say "only count the reps where you go from full arm and shoulder extension".

eva t still rockin.
cant wait for monday already!

This shows the jumping pullup as a progression for kipping pullups. Usually jumping pullups are done off a box as subs for regular pullups.

That's how I plan to do them

http://media.crossfit.com/cf-video/eva-on-kipping.wmv

Thanks!

Oh, somehow I read that wrong. Thanks Matt.

Hey guys,
In this case, the jumping pullup is on a bar below your max reach, not your max jumping reach. You will have to bend your knees to fully extend the arms, and then jump with the legs and pull with the arms to get your chin over the bar. This may seem like it is embarrassingly easy. It may be for the first 10. On the 7th round of 21, I assure you it is not.

Yes, the jumping pullup is a substitute for real pullups when someone can't do them, but you are still doing the same amount of physical work (raising your center of mass the same distance in a jumping pullup as in a standard pullup). The main difference is the substantial contribution of the legs.

In today's workout, the metabolic demands of the jumping pullup will be obvious within a couple rounds. You will be able to do many times your total of straight pullups, and your lungs will let you know just how significant an exercise the jumping pullup is.

I think Coach is talking about standing reach, not jump reach. The wording doesn't sounds right for him to be implying a jump reach. Hopefully he'll come on sometime and explain.

#17 makes sense to me. Thanks for the link

Paul # 5 is correct, most people try to cheat the move by not going to full extension below the bar. I already know this is going to hurt.

Sounds sick....gonnna have to do some more research tomorrow to completly understand the WOD....if I am reading it right, the bar is 9 inches lower than your max reach, then you dip down and jump up to pull yourself up over the bar? this would consitute as a jumping pullup right?

Team UB Xfitt

Tony B. is spot on. It's a CFSC staple.

Thanks Coach!

Did this one early with jumping pullups the CFSC way, with pullup bar about 5 inches below max reach. 8 rounds exactly in 20 minutes.

Still having trouble visualizing how a bar below max reach will be difficult, but usually the WODs that look the easiest are the hardest so this one is especially scary. I truthful thought Matt G had it right. Unfortunately, no one has answered Mike #3's question about only having a fixed pull up bar which my gym also only has. My only improv idea so far is using a bar in a squat rack but it may not be high enough. Would appreciate any other ideas. Will be experimenting before I start obviously

holy high jump batman...jumping pull-ups with thrusters?...mmmmm get some!

This sounds assolutely craptacular.

What about substituting Jumping pullups with Kippling pullups (sp, sorry...trying to get used to the terminology)?

coach #24 is correct, thanks coach for another nasty one

[Frank Sinatra] I did it my way... [/Frank Sinatra]

8 rounds plus 21 JPUs and 3 Thrusters.

well im starting this program tomorrow, i heard of it froma friend. i am a college rugby player, and these exercises just seem perfect for the sport. so if i do 21 jpu's, and 15 thrusters that consists of one round? just do as many as i can then? sounds like fun!!

Mike #3 & jimmiepop #27 - If the bar is above your standing reach and there's room under the bar allowing this, maybe get a low bench and jump off that? If the lowest bench (or other stable thing you can jump off) is too high, you could try squatting deeper (so your arms are at full extension) before the jump and pulling higher over the bar (to chest or sternum perhaps).

For jimmiepop-if your gym has a plyo box or platforms from a step class you can use those as your base. The pullup bar where I wo is just at my max reach so i have to use a couple of risers from the step class to do jumping pullups,poperly.

The "Country Stampede" (country music festival) in Manhattan, KS is finally over, so I'll be able to go to the rec center without having drunk, redneck cowboys asking me what I'm doing (I know that's a mean stereotype, sorry).

This workout looks like fun. We'll see how many rounds I'll make it through.

I have a couple of questions, though. For years, I have been used to strict, periodized workouts that always worked all opposing muscle groups. Since I've started crossfit, I'm not sure if I get the amount of muscle work that I would have otherwise. Could anyone tell how much and how often crossfit workouts work all opposing muscle groups? It's not like I'm all that concerned with muscle growth, but I would like some reassurance that I'm not messing body up so I'll be all gimpy and hunchbacked when I get older.

Also, I take Taekwondo at a local school. Could anyone shed some light on what I good, specialized Taekwondo workout would look like. So far, I am a 1st degree black belt, but am looking to step up my game. My workouts usually consist of 1,000 strikes and kicks to a wavemaster bag, some formwork, and sparring work. I am looking for something a little more concrete that will work on my Taekwondo speed, endurance, and power. Is there anyone who may be willing to help me with this?

Also, I live in Manhattan and am a student at the university there. Is there anyone else that lives in Manhattan that does crossfit?

Thanks!
DN

Would someone please explain the barbell thruster? I can't find a how-to on this site.

#37

Check out the exercise page of this site under Thruster (Barbell).

They are basically a squat combined with a push-press.

#36

I don't understand how you don't see the oposite muscle groups being used. Tomorrow will have a Back and Shoulder (The push and Pull of the same motion) and the legs from both the trusters and the jumping pull ups. There will be times when we hit push-ups harder and legs harder. Hope this explaination is correct.

Working on my second month of crossfitting and am in love with it. I hope these answers are correct, feel free to correct me if I am off.

GET IT.

Alan #37, try here: http://media.crossfit.com/cf-video/Barbell_Thruster.wmv or here: javascript:open_thruster()

#37 go to the exercise page and look at the "Thruster (barbell)" video or slide show.

Travis bwt 239
4rounds + 13 pull-ups

it looked decieving, didn't think the jumping pull ups were going to take that much out of me. wonder what tomorrow will bring?

Strange, I've lost 5 pounds since Saturday. . . anyway

5 rounds completed (on last round shoulder pain became too great with the thrusters so I switched to 50 lb db swings)

As far as the jpu's go, I like them. They quickly raised my heart rate, yet still worked my back. Once I got into a rythm with them, it was kinda like jumping rope only much harder.

I need air....

9 rounds + 3 JPUs as Rx'd by Coach

Looks like a real use for the Smith machine!

Yet another deceivingly simple looking Crossift workout.

#43 food call on the use of a smith machine.

as rxd by coach: 10 rounds

one of the last times we did thrusters seemed to really bug my shoulder. I've been having slight pain in just one shoulder (left), one certain kinds of movement. I dont want to stop doing the WOD's (they're addictive) but I dont want to mess my shoulder up. Any advice on alternatives to the thrusters for today.

This might be a dumb question, but which version of pullup (i.e. chinups, palms facing you or pull up palms out or a varient in between) put the least amount of strain on the shoulder? thanks in advance.

Aet 42
Bw 163

12 rounds with 55 lbs.

Will go to 60lbs bext w/o

If you have fixed height bar, put a box/bench underneath it.

Still admittedly a 'newbie' so can someone give me some advice on jumping pull ups? Never done one? Are they harder/easier/just different? AND, if I can't manage them, is there a good substitute (i.e. squats + pull ups?) Don't get me wrong, I want to figure this out, but if anyone has an image - just want to get the form right. Thanks

#47, get a box or something to stand on to do the pull ups, you should have to squat down to make your arms straight, not full squat, maybe legs at 45/60 degrees from straight. then jump and pull at the same time, try to pull higher than usual, instead of chin or neck try to hit your chest on the bar. they're a little easier on your back and arms, more work on your legs. good luck. fun stuff here.

9 rds, 160 lbs bwt
bar 1 inch max from reach

What are jumping Pull Ups? It sounds obvious but I want to make sure that I doing the right thing

BW:310

Tried to go faster. Yet, I just couldn't do the repetitions that quickly.

Finished 6 rounds.

Never thought 65lbs could be so devastating. 7 rounds (sub 1501bs lat pull down for pull ups) could not find the right set up for jumping pull ups.

Very demanding 6 rounds + 18 jump pull ups as Rx'd

used 45 lb for thruster 8 + 7 rounds

used 45 lb bar, 9 rounds

That is a mad crazy jump Jesse. I would either shin the lower bar or chin the upper bar :)

Very nice.

Anyone ever notice that some people don't read all the comments before they ask a question?
#50 Earl, read post #19 from tony b.

As Rx'd with 25 lbs DB Thrusters instead of 65 lbs.

3.5 rounds

1st rd = 5 min, 2nd = 5 min, 3rd = 6 min, remaining time for 21 jmpng pllups, with 7 secs left on the clock.

Isn't one of the main components of the jumping pull-up the negative part of coming back down? It would seem that even if the bar is not high enough, what you loose out on the first part of the jump and pull you would make up on the negative on the way down?

Hi all
I'm new to this and don't have all the kit yet so I sub'd the junping pull ups for push-up burpees and then did 75lb thrusters to compensate. 6 rounds + 7 thr's. bw 180.

Is this enough or should I add something else for my back/shoulders?

As Rx'd
6 rounds at the buzzer

Chris:
5 rounds as Rx'd

Julie:
6 rounds!!! with 15# thrusters

WOW: What a workout. My first WOD. Had to do lat pulldowns instead of Pull ups, and felt like such a wimp doing the barbell thrusters. Had to use lower wt to complete, but man 20 minutes of this and I was dead. Can't wait until tomorrow!

Well, I should have read the comments before I went and did this one. I read the WOD wrong amd assumed that the bar should have been about 9 inches above my outstretched fingers. I headed to the playground, kicked the woodchips out so I was at the appropriate distance from the bar and went to work. I also subbed 40# DB thrusters.

4 rounds in 20 minutes (153 AHR, 181 MHR)

The good news? It was still a heckuva WOD.

275# BWT; 42 yoa; obviously in need of reading glasses!

5 rds + 8 pullups

Sorry, I'm a newbie too and I HAVE read all the comments. However it's still not clear to me whether the jumps on the JPUs are each done starting with feet on the ground or whether you squat deep enough so that your feet don't touch the ground between each rep.

TravisL@Propersity

You ever notice how their is always one smart ass on the forum who can't just answer the question simple by saying check this but must demean or ridicule like they are all knowing or think there funny...

#36, Step 1 would be to get out of TKD and into Muay Thai

second week doing strictly the wod @ XF Atlanta, what a killer

6 reps as Rx
bodyweight 295 lbs

exactly 2 months till rugby season

Kegger#64
BEEE CAREFUUULLLLL
lets see your age is 42 your max heart rate is 220-42=178 you hit 181 and your heart didn't explode???????
your body weight is 275 (and i'm guessing your not 8ft tall)
The 'mainstreem press' claims crossfit is dangerous, then lumps everyones fitness into neat little catagories like BMI and Max HR and you go and blow the theories all to heck.

You keep this up and everyone's gonna hafta re-define what fitness really is!!!!

Are you somekind of trouble maker?????

nice work.
ratt

BW: 172
CFWU x 3 sets 15 (except Pull-Ups)

WOD
8 rounds plus 13 JPU

BW: 210
Height: 6' 4"
Age: 30

CFWU x 3 (sub 10 x 90lb seated rows for pull-ups)

WOD: 6 rnds in 20 mins as rx'ed.

Did all the jumping pull-ups unbroken but by the end I had to split the thrusters 5-5-5.

2 gyms out of service, flood problems!
Did 100 pull ups, 200 push ups, 200 sit ups, 200 squats.

The CrossFit Atlanta crew knows that jumping pullups are a HUGE metabolic load especially if the pullup goes to the sternum. We do them fairly often, as Tony B describes. Top performer this AM did 8 rounds then went outside to lay down in the rain. The others laid around on the floor in various imitations of an alley full of passed out drunks.

7 rds as rx'd. Although I went to full ext and deep knees on each desent, I seemed to use mainly my calves for the JPUs. Anyway great workout.

Any suggestions for jumpers if my pullup bar is only slightly beyond fingertip reach?

First of all thanks John B #34 & Tbird #35 your using a platformn idea was perfect. Second I was right it is the WODs that look the easiest that are the hardest. Most of the guys in the weight room look at me like I'm some sort of idiot. I got in 5 or 6 rounds, lost count lack of oxygen to the brain, plus 1 more set of jumping pullups

6 rounds plus 21 jumping pull-ups.

#75

Stand on a box/bench/2 boxes/bodybuilder/former olympic downhill skier as required. (Be nice to the latter 2)

This will be an interesting hangover treatment :(

Have not Worked out since Tuesday. My left elbow has been very sore/inflamed from pull ups. It is getting better with rest. Today I did my own WOD as many rounds in 20 minutes.
10 push ups
15 sit ups
20 Squats
14 rounds 2 PU's
HR running at 79%...

Sorry, I meant any suggestions for jumpers if my pullup bar is only slightly beyond STANDING fingertip reach.

#70: 220 minus age is an outdated way to determine max HR. I'm 43 and my max is about 204, not that max HR has anything to do with fitness. Everyone's is different. One good way to determine it is to run five hill sprints, the fifth as hard as you can.

Ran 6.5 miles yesterday in two different runs. I'll be interested to see how my legs hold up today.

Day 1 today. I'm a newbie to this. Did the scale down version. First Day, but have a sports background. Still not in GameShape, though. Amazing.

15 Jumping Pull-ups
8 Thruster (45#)

6.5 rounds.

Did not know how much rest I was supposed to take in between. HR 80% of max.

I am. 6'3", 197#

I will feel this tomorrow. I feel it now. Can't wait.

#81, I think I may have misunderstood you.

My understanding of your situation is that when you stand under your chin up bar and stretch up with both hands, the bar is 1" above your fingertips. You want (I think) to stand on something stable, so that your fingers are now about 9" above the bar. So you are going to need something 10" high. The exact depth doesn't matter, I suspect, but it should be enough for you to bend your knees a bit. I was fortunate enough to have a box of the right height. What about aerobic steps or bench or a propped up, on it's side punchbag?

Each rep should mean that you bend your knees until your arms are straight and then you spring/pull upwards. This will feel a lot easier than a normal chin up. At first.

Of course, I could have this completely wrong.

26yo 200lbs
CFWUx3 (subbed pushups and air squats)
8 rounds and rx'd
hell of a workout. got some funny looks from the morning meatheads. good times

I'm assume that if possible this WOD is suppose to be a continuos activity but most likely you will have to rest at some point in the twenty minutes

#84
Thanks.
I misread Coach's instructions. I thought he wanted the bar to be 9" ABOVE (not below) max reach.

165#
10 rounds even as Rx'd
Average HR = 159 for 20 minutes

Wow. I needed that.

As rx'd: 8 rounds + 21 Jumpers + 5 Thrusters

Jumpers from bent-knee full extension. Started to try a kipping type swing but morphed into a more straight up/down thing (quicker); still getting full extension at bottom, chin over at the top.

Thrusters to Dynamax ball.

Pull Up bar at our place is 72". Platform is 9" I'm 5'9" and that all seemed to work ok.

5 rounds in 18:30

I could just curl the tips of my fingers over the bar. Probably more jumping than perscribed.

65lbs thrsuters went 10-5 for all rounds

Blew out a callous in round 5 JPU. Yep. Bloody.

With all of the CJ and thruster work lately, the rear portion of my shoulders have been feeling neglected. Anyone else feeling this? I might do some good ol fashion seated rows tonight.

7 rnds + 21jpu+8thrusters
as rxd

Water-ratt & Kegger,

I'm 36, bw=220 and I can hit 181, though usually my max during a CF workout is 172. Here is the thing, back in my lifeguarding/rugby/marathon running days my resting HR was as low as 36. It is a slightly more pedestrian 46 now.

I will compliment CF with the occasional spinning class, and the instructors are always a little freaked by my HR. They are telling the class to generally target 140.

The pulished VO2 Max and MHR for persons of a defined age are general guidlines. Fitness and genetics affect people differently.

Heart rate and heart rate recovery are good relative indicators for how hard you are working and how quickly you are recovering. But Kegger hitting 181 and me hitting 181 mean different things. Kegger might not be challenged as much at 181 as me - or vice versa.

As always, knowing your limits and listening to your body are key.

Water Rat

I was drawn to Crossfit because the current conceptions of fitness never fully accounted for what I felt was all around fitness. I have used my heart rate monitor less and less. But I do use it to gauge how hard I am working. When Coach asked us to comment on the jumping pullup I was going to gather the HR data to compare between thrusters and jumping pullups because they seemed to require the same amount of work (except that I did them wrong). I think my MHR is much higher than the "accepted" norm because of Xfit.

To me, a more complete description of cardiovascular effectiveness is how long you can keep your HR near maximal levels. I think they call that the lactate threshold.

Anyway, thanks for recognizing the workout.

As Rx'd

10 rounds + 21 Jumping Pull Ups + 5 Thrusters

8 rounds
25lbs db thrusters due to back muscle spasm

46 y/o
5'-11"
170#

Did the WOD a little different.

Run 400m, 15 reps DB thrusters (pair of 35#s), 21 jumping pullups (bar 6" above standing reach)

Repeat for 3 rounds in time of 12 minutes.

As Rx'd

6 rnds @ the buzzer

#93 Kegger: Your max HR is probably not higher because of Crossfit. The max-HR formulas are averages at best, and enough people deviate from them that they're not useful. Once you've figured out what it is, it isn't going to change much, maybe 1 beat a year. On the other hand, your resting HR [when you wake up in the morning] should go down as your fitness improves. I took about eight weeks off earlier this year, doing absolutely nothing. Then I tested my resting HR and couldn't get it below 60. Now I've been doing a combination of Crossfit and running for almost a month, and my resting HR is back down to the high 40s.

8 rounds plus 21 pull-up 5 thruster. It winded me, great workout its a keeper

Sorry

m

bw-202

burgener wu

wod as rx'd

8 rounds + 7 jpu

Catherine: 3 rounds + 21 JPUs, 45lb. thrusters
Tim: 8 rounds + 21 JPUs + 3 thrusters as rx'ed

If I wasn't such a candy ass I would have pushed myself harder in the beginning, and perhaps could have got 10 rounds. I will have to push harder next time this workout comes around.

Catherine can't do a single pullup, yet she popped out 4 sets of 21 JPUs. This is a great stepping stone! I am very proud of her efforts. Thanks Coach.

Lifted at 6 a.m. with my football team.Only 15 yrs. old. Don't like the workout much so I am doing Xfit. Came home and did WOD as Rx'd.

3 rounds after an earlier lift and plenty of sprints.

CFWU less pullups

8 rounds, 5 seconds left...

Felt Pukie for 45 minutes...

Next time this one will have 10...

If this was/is your first time on Crossfit, umm please stick around for more, it gets better. ;)

I finally got a friend to try this crazy workout with me. He never warms up. I warned him... He said this workout is a joke... I warned him... He said jumping pullups are silly... I warned him... He said I'll just do half pullups... I said do what ever pullup you want, but you probably ought to just do jumping pullups... I started the clock when he did his first pullup... He did 15 pullups and then 6 assisted pullups... Then he did 15 thrusters... Then I said, OK what are you stopping for, go again... He said "WTF"... This is too hard. That online workout is insane! He did one round and was toast!

Coach, do you have a name for this one? How's about Agnes...

CFWUx3 -plu

6 rounds plus 18 plu

addendum:
Used 45lb bar for Thrusters

BW 170, age 33
10 rounds even

5th-10th rounds had broken sets of thrusters
8th-10th rounds had broken sets of jumping pullups

At least, that's what my partner told me. I'm not sure I could have told you what my name was by the 7th round.

I'm also not sure how everyone else can read their HR monitors...you mean you can actually SEE ??

This WOD should have a name...broke my heart more than my first times with Helen or Barbara.

10 rounds plus 12 jumping pull ups.

Happy to be alive after that one.

5 rounds as rx'd

Roxanne= 4 Rounds on assist pull up machine with 70lbs of help (this is a 30lb improvement in two weeks, should be able to do regular PU by Xmas.. thrusters with 45lb bar..

Seth= 6 Rounds +21 Pull Ups and 4 Thrusters in 20 mins..

Good One Coach!!! :)

CFWU followed by 3/4 of a round in ~2 min. Felt like liquid ass this morning during the workout--dizzy and queasy all out of proportion to the work I was doing. Lost 8 lbs overnight, too, and that's never a good thing. Went swimming for an hour instead of finishing the WOD. I hope I'm not getting sick.

Hi All!

Not my first WOD, but my first posting. I've marveled at CF for a while - attempting a WOD here and there - and am now trying to get into it full time.

BW: 160 Age: 24
5 rounds + 2 JPUs as Rx'd

Should have been able to do more, but didn't warm up enough before hand - nobody's fault but my own.

1/2 volume, so same reps but only 10 minutes
4 rounds

I dubbed this one, "Fran's hyperactive kid sister."

Good stuff.

BW 203

6 RNDS + 10 JPU

CFWUx3 (with ring dips)
BW223

Wow. That was deceptive! I took a couple of days off and now I'm glad I did. My shoulders were achey after a while because of the constant stress on them.

Thanks Coach!

Dennis

You guys (all CFers are AWESOME!) I ask a question and it never fails that within 10 minutes someone's helping me out!
Thanks, headed to the gym shortly - lookin' forward to it!

8 complete rounds with incomplete 9th round (21 reps of PU + 6 thrusters.) No injury.

This was a really great workout. Looked easy "on paper" but racing against the clock really increased the effort,i.e. heart rate and respiration rate. My forearms really felt it.

14 rounds as Rx'd

Thrusters started to turn into push-jerks by 5th round.

Great Workout.

20 mins :

4 rounds of 21 pull up's from dead hang and 15 barbell thrusters 75 pounds.
I didnt know what jump pull ups are so i just did regular pull ups. is this an alright score?
im 5'11 165.

45LB.'s
11 + 5 JP..
Wow that was harder than it looks:)!!

BW=171
Age 37
6 weeks XFIT
6 rounds and 21 JPU
fast and furious
love it.

Wow that was a smoker!!!!
55lb
7 + 21 Jumpers
I'm glad to be done with that one.

I loved this version of Fran.

6 rounds + 21 JPUs + 4 Thrusters, as Rx'd.

used a bench in a squat rack for JPUs. felt the JPUs working the upper back muscles. the Thruster were hell on my wrists.

broke sets 11-10 for JPUs and 8-7 for Thrusters.

unfortunately, it was more a battle for breath than for lactate tolerance. My heart was visibly pounding in my chest. someday I hope to have the courage to ignore my internal voice's plea for rest, and just muscle through the workout with unbroken sets.

BW: 125

6 Rounds 19:30. Did two extra rounds to meet the goal set by myself. Started thrusters @ 45 lb for 4 sets and then dropped to 25 last sets.

Love this stuff, Give me more!!!!!

bw 243
35 yo

4 rounds, i was smoked.

My friend Eric nailed 11 strong rounds, hats off!

cfwu x 3, minus pullups, then as rx'ed:

6 rounds

#80 - Phil " My left elbow has been very sore/inflamed from pull ups."

I was fighting the sore elbow too, and I've pretty much quashed the pain by using ice/ibuprofen and doing all pullups wearing a tennis elbow brace like this: http://www.sportsinjuryclinic.net/cybertherapist/front/elbow/tennis_elbow_brace.htm
Mine is like the one shown in image 2. If I remember correctly, I think I got my brace for free from my doctor a few years ago when I was fighting this problem.

I did:
21 Jumping pull-ups (on TotalGym Level 10)
25 pound dumbbell Thruster, 15 reps

I completed 3 rounds. I have no energy today due to poor eating today, probably will all week.

as rx'd
BW-205
10 rds + 14 jpu

8 ROUNDS AS RX'D

36 yoa
190 lbs

7 rounds even.

Had no box for JPU's. Bar is 1 inch above my reach. Last 4 sets of JPU's were broken. 65 lb thrusters all unbroken. Blisters galore on hands.

RE #107, forgot to mention that 20 minutes before the workout, I rowed a 2000m test, just for grins and giggles.

6:58, Damper 6, SPM@28.

Long way from college fitness level on the erg.

cfwu minus PU

5 rounds + 21 JPU

every time I feel like I'm getting a handle on CF the coach finds a new level of torture. ;)

Thanks

6 rds
pull ups on rings

#36

have a look at the TKD threads on www.martialartsplanet.com

One more question about JPU technique. On the down portion of the pullup, do you release the bar and squat or keep your grip on it, squat till your arms are straight and then jump into the up position?

As rx'd (barbell 30kg)

5 rounds

Age 35
BW 68kg

Everything felt hard today...

Age: 29
Bw: 225

CFWU x 2

10 rounds as Rx'd

Then some PT cardio/fitness work.

5 rounds with 30 kg sandbag.

Changed it a little bit for kicks.

4 rounds completed in 20

15 thrusters with 115
15 box jumps over a 30 in box
15 Jumping pull ups

5 minute row as warm up

Gravitron max assist pull ups
Thrusters as rx'd
3 rounds plus 15 pull ups

51 y/o 150lbs.
Back from 2 week break. Surprised at the diminution in metabolic fitness that ocurred during this "vacation".
4.5 rounds

I know why there is a rest day between Grace the WOD. #$#@. Did Grace as and then the WOD as I was not able to do Grace over the weekend.

BW=145
5 rounds plus 11 jump ups. Weights as rx'd.

First set up thrusters unbroken others were broken into 8 and 7.

earl,
yes i have noticed this, why do you ask? and to answer your later question post #81, i think, rest only when you have to not when you want to, unless stated in the WOD it's full throttle until you can't do it, the take as little time as possible before continuing, make sure that you try to keep you form as close to perfect as possible, and remember the clock is ticking.

As Rx'd..
4 rounds

Hard time focusing today for some reason. Also, read the "jumping pull-up" description wrong and had the bar above my max reach.

Worked the gym afterwards to salvage the workout

age 45/bw 245/5'10"

4 rds, jumping pull-ups were crap because the bar was reachable but it definately helped in round 4. Also notice by about rd 4 the squat in the thrusters were getting a little shallow. All in all I am beginning to complete the whole work out and appreciate the motivation I get from the other posts. Thanks

6 rds + 21 JPU.
Kept form good but
It wasn't long before I was sucking wind!
A good one!

#80 and #127, Phil and Donald,

Sore elbow? Strengthen you extensors.

I use these:

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1376

max HR - 220- minus age is for the "average" person, which statistically doesn't exist. I am 38 and can still get my hr up to 200 when I just go out to test it.

Still feeling the effects of 40th B-day bash this weekend.

As Rx'd

8 rounds

Great workout.....7 rounds plus 10 JPU as rx'd.

I forced all the thrusters to be butt to ankles. In combination with the jumping pullups, the workout was very aerobic with deep thigh fatigue. I find the deep thigh aerobic exercises to be killers and take tremedous willpower to complete properly. I still feel it hours after my morning workout.....

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps
7 complete rounds + 7 p-u

A recent Washington Post story.
For Real Health Gains, Pick Up the Pace

they, however, still do not believe!

http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900838.html

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

As rx'd 6 rds; jumping pull-ups were good, tore open both hands.

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

sub 45# thrusters

7 rnds plus 10 pull ups...

20 minutes = 6 rounds. I am continually progressing and I am adding aerobics to rest days.

6 rounds + 14 JPU's

Of course harder than it looked.Good workout

7 rounds @ 15:30
My buddy who was working out with me nearly passed out so I stopped to help him. Next time, 10 rounds at least.

35/197

7 Rounds as rx'd
Some great wtf faces made my way in the gym today.

as rx'd 12 +21 jumping pullups +12 thrusters, that really sucked! good job koosta!

sue a. 11+ 21 jumping pullups +3 thrusters at 45 lbs.

As rx'd: 13 rds. + 15 JPU. This one was tough.

#148 MCC - Thanks for the tip. I may give something like that a try.

As Rx'd 8 rounds completed

As Rx'd: 8.5 rounds

Kim: Age 36, BW 215, 8 rds+7 JPUs as rx'd

Azaneth: Age 36, BW 108, 5 rds flat, 15 lb bar thrusters, first WOD

Hot and sunny, 98 degrees, good tanning weather

crossfitters@cisco

JK:
1. I was dreading this.
2. I managed not to puke.
3. Did the first 3 sets with 85 lb thrusters 'cos I can't count plates too well.
4. Total - 6 sets plus 21 JPU plus 8 thrusters

Ugh.

Brand:
6 sets plus 10 JPU. Brand did all sets with the proper weight (he corrected me when he came in and joined the fray). He is a smart fellow.

Brand's comment: Ugh, too

JK

as rx'd

6 rounds

Did 4 rounds in 17:30.

12 disgustingly awful nasty rounds

Lot tougher than it looks.

5 rounds

6 rounds.

CFWU 15x2 minus Pulls
6 rounds with 0.20 seconds to spare
left a lovely sweat angel on the floor of my swanky gym

YO MCORRY. Please STOP with the mmmmmmm crap.

You're screwing up people's browsers and making it hard for everyone to read the comments. Other have asked nicely before. Learn how to Search.

BW 179
9 rounds
taking me 5 minutes to type this. panic breathing after 4 rounds for the remainder of the wod. hardest I've pushed myself in a long while.

Age 32
BW 202

CFWUx3 minus pullups
6 rounds
Some broken sets but kept at it as hard as I could.

DN # 36 Crossfit NYC meets tonight at 444 broadway (five points fitness). 7PM 15 bucks.

blah blah blah, any way you do em it sucks. I just saw it and figured the higher the bar the better so I used the bars on top of the squat rack about 7.5 ft or so, well above my standing reach. it sucked
for all seven rounds and 4 pu

As Rx'd
8 rounds + 21 jumping pull-ups
elevation: 6280 ft.

5 rounds + 13 JPU

bw:210

3.5 rounds

should have checked the forum again this morning before heading out. Did the jpus with the bar 9" below my max jumping reach. oh well. That was tough.

Added a little to this workout.

CFWU X 3 without pullups.

5 rounds exactly.

21 jumping pull ups

15 thrusters with 65lbs

15 ring push ups (cable cross over handles attached to chains that loop over the crossbar on squat rack.)

Ooops,

I did the jumping pullups to the bar 9" below my max jump as well. That was tough as hell but I loved it!

Does 65lb mean a 65lb dumbbell in each hand? That seems like too much weight to be doing 15 reps for several rounds?

think I need to keep my elbows more in front of my body on the thrusters. I'm having some shoulder soreness after todays wod and think that may be the culprit. Can anyone confirm this?

DC #183 - 65 lb barbell, not dumbells.

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Total rounds = 5 + 15 jumping pull-ups

Notes: Squats on thruster to 12" box height. Jumping pull-ups were very tough for a couple of reasons. For me it taxes my cardiovascular system right before I get to do thrusters, which aside from Burpees, REALLY tax my cardio system. Also by the middle of the 2nd round, the negative portion of the jumping pull-up became more problematic for me from a muscle fatigue standpoint than the jumping portion of the pull-up.

Also got my first unsolicited CrossFit induced compliment. Was approached by someone asking what type of workouts I do because "you work out harder than anyone else in here". Glad I chose today to represent and wear the CF "It doesn't have to be fun to be fun" T-shirt! Thanks Coach!

BW: 160

CFWU plus
7 rounds exactly

First 4 with 15lb DBs
Last 3 with 25lb BB

11 rounds as RX'd

legs beat, 5 hours later.

Moved and was travelling out of the country during the last month so 1st WOD in a while. Crossfit does not reward time off!!

Only had a bar 10" higher than my reach and no weights so I modified. Did 15 20lb wall ball tosses instead.

6 rounds.....

Sory for asking a dumb question again but even having read through all the comments here two things are still not totally clear:

1. Do you jump up from feet on the ground for each rep (I presume this is the case) or is more like a kip between reps with feet not touching the ground?

2. If it is from feet on the ground for each rep, do you keep your hands on the bar between each rep (I presume you do) or jump and grab the bar each time?

Really would appreciate some help from you experienced guys as I'm new to all this great stuff but want to try the WOD perhaps every second day to start with.

#184

Yes -- keep a grip that is not too wide and don't flare the elbows on thrusters. You'll know what is wrong for you if you feel any pain. You shouldn't feel joint or sharp muscle pain if you have correct form.

Bike 45 mins
Row 15
WOD as Rx'd 4 times through

10 rounds flat, as Rx'd. Got a little barfie towards the end of each thruster set after the fifth. Fun!

Recovering from Food poisoning. First day off the couch.

Grace First

BW 125lbs Load 125lbs
11:56 seconds.

WOD as Rx'd

4 sets plus 10 jumping pull-ups.

Pretty low energy level due to the FP only food since Friday is 7 slices of toast two apples and two bananas and a half cup of oatmeal.

Thanks Matt G. for explaining how to set the jump height. This required a pretty explosive jump and substantial pull.

as prescribed.

8 rounds + 21 jumping pull ups + 5 thrusters.

nasty fun.

Carl (#194) and the few others that followed my lead...

According to Tony B. and Coach (and I stipulate to their "rightness") my advice was not what was intended for this WOD. It seemed logical when I read the workout; it was how I did it and how I will continue to do JPUs. But if you're looking to compare results with others you may want to change to conform to the CFSC standard JPU.

Sorry for steering some of you wrong.

rxd
13 rounds on the buzzer

7 rounds w/ 95# thrusters. I had 50 seconds left but I was to beat to go any further.

It occurred to me (as it apparently did to some others before me) that this workout was basically "Fran done Cindy Style". No wonder I was having trouble breathing...and seeing...and standing...

Done Grace am - 7mins 15
Done todays wod pm - 8 rounds plus 21 jpu and 11 thruster

crossfit@rawc.org

Age:42, Wt:177

CFWUx2

5 rounds + 15 jumping pullups.

This one is definitely a sleeper. I thought it would be pretty easy because I do a lot of jumping pullups to a bar that is about 3" out of my reach (since I can't kip yet), but man was I wrong. The pullups really weren't what worked me, the thrusters did.

Started "7-days-in-hell" diet.

Ben: 6 rds + 17 JPUs

did not have it today

8 rounds - broken sets

crossfit@rawc.org

Addendum: AHR:162, MHR:181 for today's WOD.

8 rounds - broken sets

The jumping pull-ups were like a completely different exercise to me. more cardio than muscular. good suff!

8 rounds- broken sets

6 rounds

Capt dan- Had 2 complete rounds, and JPUs of third when interupted for a call. Started over.
7 rounds + 21 JPU + 8 thrusters. Hypoxia got the best of me . As a result I did 21 thrusters on rounds 2,3,4, and 5.

New guy with a "Z" in his name- 6 rounds + 3JPU.

Kramer- 6rounds and 6 JPU.

Thanks to fireman rick for posting early.

Overly Anticipated Highly Underestimated
6 Rounds in 21:50
Sub'd 60# DB

As rx'd
8 rounds & 8 jpu's

as rx'd: 6 rounds. Still feeling the effects of my birthday week.

as rx'd: 7 rounds

damn

27 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3
21 Jumping pull-ups: 21 – 21 – 21 – 21 - 16
65 pound barbell Thruster, 15 reps: 15 – 6,4,5 – 5,5,5 – 4,3,4,4

4 rounds plus 16 jpu.

8 rounds + 21 JPUs
smoked me
This is only my second WOD and I am loving it. I always considered myself in really good shape. Man was I wrong. I am in the army, I run, ruck, or do calistetics every morning and weight lift 5 times a week and do mma training. I just passed SFAS (special forces assement and selection) and I was looking for an exercise program to improve me athletically and kick my ass before i go to the Q-course. Well I found it, cross fit is awesome

7 rounds

didn't sound like that bad of a workout... I had a completely different perspective after round 1.

8 rounds

Ditto #217. Round 1, easy, rounds 2-8...

8 rnds + 21 jumping pull-ups.

6 1/2 rounds (pullups)on the last round

gravitron assisted kipping style pullups using 35-45lbs, thrusters using short olympic bar totalling 35lbs for a total of 5 rounds +16 pullups in 20 minutes.

As Rx'd:
7 rds and 9 pull-ups.
Pull-ups done with supinated grip, full extension.
Great Workout, I didn't see this one coming!!

As RX

9.5: 9 Full plus one extra set of pull-ups.

Caveat - pull up bar was at 7 feet, not required distance above head. Helped a lot, I bet.

bw 165#

as rx'd

14 rounds

did some bench and manmakers afterwards.

Matt G. your way is insane, almost 9 rounds in 20 mins is crazy. I don't really think the jump is to much help doing it that way. Just my thought. We met at the St. Louis Kettlebell workout. (really short guy)

bw 152#

As rx'd:
9 Rounds +21 pu's +3 thrusters

4 rounds + 10 jpu's with 45 lbs thrusters.

Jumping pullups were WAY harder than I thought they would be.

CFWU x 2 - pu's
couldn't remember if it was 4 or 5 rounds after
20 mins. Mercy!!

8 rounds plus 21 pullups and 4 thrusters.

3 rounds + 21 jumping pullups

11.5 rounds! SO pysched about the workout today, felt god going into it and feel even better coming out.....Xfit is releasing something inside me!

Team UB Xfitt

11.5 rounds! Nice job. Makes my five rounds look paltry. Ended up subbing the jumping pull-ups for burpees instead due to no bar at the station. OUCH! Must have been more tired than I thought after work today.

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
67 pound barbell Thruster, 15 reps

4 rounds, 21 Jumping pull-ups and 8 barbell Thrusters

7 rounds even, as rxed.

I lost count...seriously, that sucked. I either did 7 full rounds + 5 JPU's, or 6 full rounds plus 5 JPU's.

Ouch.

As written... 10 rounds + 5 jpu's
Good WOD

Bwt = 255

subbed jumping ring pullups and 20lb wall balls

completed 7 rounds.......whew!!

4 rounds + 21 jpu and 11 thrusters

#191 - Thanks for the confirmation. I think I was flaring those elbows a bit. Try to do better next time. Thanks again

9 rounds + 21 J. Pull Ups

That was waaay less fun than I had hoped for.... gotta love it....

bridges (#221)...sure, I remember you. Trust me, the jumps in my method help a lot. It's all about timing it so that you've got the bar and have started the pull while you've still got some upward momentum from the jump.

Nice work on your part today (14 rounds).

As RXed.

11 rounds with 2 seconds to spare on the clock.

Just didn't seem to have it in me today. Thought i'd at least get close to 15 rounds.

All sets broken after round 3. Pull-ups were 14-7 for the rounds 4 and 5, then 16-5 for the rest. All thrusters were broken 9-6.

This sucked. It was the second workout today. I was about to cry at number 9.

BW: 185
Age: 26 (barely)

WOD as RX'd: 11 Rounds on the dot

Thoughts on jumping-pullups: I noticed when doing this workout that the jumping pull-ups seemed to be more of a complement to the thrusters than an actual workout themselves. I was able to fly through them, but then really struggled with the thrusters. It was a pretty stark contrast.

I have done jumping pull-ups both ways described in this thread, but for this wod I did them as Tony B. (#19) and Coach (#21) dictated. They just seemed like two different exercises working different systems.

6 Rounds + 21 JPU as Rx'ed

Whew. 1st metcon in 2 months (and I wasn't that good at them before then), I'm still panting. Glad to be back, saw pukie lurking around the corner.

My first WOD as Rxd with no scaling to suit my old bones!!

45 y/o 5'10" 185 lb

5 rounds plus 10 JPU before the buzzer. I thought I was done after 3 rounds but gutted it out and it actually got a little easier.

My 3rd month now, these workouts have really made an impact on my fitness level already. Thanks to all for Crossfit.

Bill R.

cfwux1

21 jumping pullups
21 bb thrusters 65#
jumping pullups to 9ft bar me=5'7"
I did 6 extra thrusters each rd.
rds in 20 mins.
4 rds total this 1 really kicked my a$$ bad. I dont know if it was the humidity or what but I sure feel whipped.

I LOVE CF! My husband is in the Army, so my workouts are usually at the gym on post. Today as I wrapped up the WOD two guys came up, whom I had noticed doing jumping pull ups and asked if I was doing CF! I can't believe it - what a 'family'!
Great workout - 5 rounds!

3+21+5

2 mile boots and utes warmup run in 12:55
5 rounds + 11 jpu
thrusters were with 65# sand bag.

This was the first WOD that I finished. I had to drop the weight after the third round, but damn I did it.

4 rounds, 21 JPUs
I was soo happy I celebrated with a 1500m row and med ball sits ups.

Hardest workout since Paris Island 20 years ago. I have offically drank the kool aid.

Thanks CF!

Comment #173 Don't be a jerk and come at me like that without leaving an email address or name.

Perhaps you can help me learn to search.

With over 250 comments on most days, it becomes pretty hard to check on the efforts from prior workouts.

Sorry to everyone if I messed up your browsers, it was obviously not my intention.

Anyone with some real suggestions to make an easier search of prior workouts would be appreciated.

Another day another humbling experience;

Five rounds of 21 kipping/ flailing pull-ups
15 Db thrusters as Rx’ed

The only chin up area in my gym isn’t high enough. It’s only about an inch above my reach when I stand below it.

OK, so I didn't read the comments beforehand and didn't really have much of a choice on the pullup bar anyway...

Matt
~6" out of my reach BWT: 151
5 rounds

Derek
~3" out of reach bar.
3 rounds

Still a powerful workout!

as rxed
6 and 15 thrusters

6 rounds, as rx'd.

BTW=150. 62#'s of dumbells for thrusters. Rings for jumpers. Full ROM on everything.

8 full rounds plus 1 whole jumper.

Yeah, Tony, that was a blast. I'm gonna go die now.

-D.

8 rounds at the buzzer

Wolfgang 5yo
used broomstick
3 rounds

Che 36yo
as rx'd
3 rounds, plus 21 JPU's and 3 thrusters

Kay 35yo
used 45lb bar
4 rounds total
(and gloriously happy to finally complete more than Che & Wolf!)

The Jumping pull-ups definitely add a metabolic component, I tend to notice my biceps a lot more for some reason doing JPU, Legs are actually already starting to cramp up tonight, JPU definitely waste the legs for thrusters. I prescribe these often and just tend to forget how crazy they are.

MCORRY: Didn't mean to come off harsh. Keep up the good work! See below for help with Ctrl-F...

"Re: MCORRY #186

Good job today with the new PR.

But I have a friendly suggestion, stop the 'mmmmm' stuff please. It is causing everybody's comments on the whole page to not wrap lines properly. Then we all have to scroll way right then back left to read.

If you want an easy way to find for your comment, only use 20 m's or just control-F and search on your own name.

Thanks.
Comment #189 - Posted by gav at June 24, 2006 12:28 PM"

"Seriously Mcorry, strong work on the pr,

just use hold down 'ctrl' and press the 'f' key. It will allow you to find any word on a website (I just always search for my posted name).

[...]

Comment #190 - Posted by J Jones at June 24, 2006 12:42 PM"

BW: 179, YOA: 57 6 rounds + 11 jumpers. Much more difficult than anticipated. Thrusters broken on the 5's. I'm shot!

sub 60lb db thrusters for bar (can't get the hang of front squat for some reason)

8 rounds + 21 JPUs + 5 thrusters

BW-201
7 Rounds + 21 JPU
Left a puddle of sweat at the squat/pull-up rack.

8 rounds complete + 21 JPU + 10 Thrusters

6 rounds
(slight vomit during round 4)

5'11", 190 lbs

Every day I read the postings and as always, today is no different: I'm in awe by some of the incredible numbers I'm seeing. I have a long way to go. My back and lungs were screaming.

As rx'd:
7 rounds + 21 JPU's

Need to make JPU's unbroken and break thrusters up 10-5 next time.

43 y/o, 180 lbs

As rx'ed except thrusters were 67lbs, (30kg plus collars)

8 rounds and 7 pulls.

The pullup bar I use in my basement gym was at the perfect height, 9" below my max reach. I could get one hand entirely over the bar touching high on the wrist. I found that I used the balls of my feet and calves initially when fresh but had to be carefull because when I started to get tired, I sank more towards the heels thus pulling on my shoulders. Left the biggest sweat angel yet.

as rx'd 11 on the button

5 Rds + 21 JPUs

Used top of Power Rack for JPUs perfect height for my 172cm frame.Great Climbing specific training BTW
30kg BB for Thrusters

Great WO

Oh boy! Only six rounds for me, couldn't do anymore. The temp here today is 100 plus.

First WOD I have ever done... 5 complete rounds in 19:32 with nothing left for the last 28 seconds. And I thought I was in shape....

bw-195

broken sets but completed 5 full in 16:31....keeled over after that. MY body is still shaking, need to set limits and modify, still only 1 1/2 weeks into this thing. Beats the tredmill for sure.

#231 Mark
yeah It was an insane day but I went in thinking i would only get about 7 and got 11. I keep pushing on making myself go telling myself I could breath later....lol

CFWUx3

5 rounds

6 rounds

5 rounds

30 lbs db thrusters due to just finished recovering from a severe pulled thigh muscle

grip gave out..even having a hard time typing this as I just finished...

5 rounds.

This was my first workout of the day...I did 5 rounds in 18:45 and was DONE. I am not used to doing barbell thrusters and 65lbs was straining my back so I used a straight bar for 45lbs. This was the best workout I've ever done...We'll see how I feet about it tomorrow!

8 rounds + 21 jpu

I thought jumping pullups was getting off easy.
I thought wrong.

5 rounds + 15 pull-ups
did jumping pull-ups from full squat to to a bar 9" above max reach as i didn't trust a box below. i was extremely drenched and exhausted! seemed more metabolic than muscular. warmup was a 20 minute high intensity bike ride. having always considered pull-ups and thrusters 2 of my strengths either i was quite a wimp today or the extra jump was quite demanding ???

bw: 180

as rx'd: 8 rds + 21 jpu

jpu for me was almost all lungs. towards the end legs were getting shakey on the thrusters. a smoker either way i'm sure.

8 rounds and 1 jpu

As RXed: 6 sets with a spare 19seconds. Man Im slow, Im BW 230 and maybe I should be BW 210 =-)

Group Moffett completed:

As many rounds in 20 minutes of

21 kettlebell swings, 35lbs sub'd for Jumping pullups
65lb barbell thrusters

Total rounds completed were 8 to 9.

Wonderfully brutal

used my 50 lb. log for thrusters

5 rounds + 21 jpu + 2 thrusters

Mike Donnelly

Thanks Matt for the post, I enjoyed your way but may try the others over the weekend just to see the difference.

Here is a link to a series of photos of jumping pull-ups the Tony B method.

http://www.crossfit.com/mt-archive2/jump_pull.html

See you tomorrow.

Carl

Comment #259

Thanks for putting the gav and J Jones suggestions up here....I guess I missed it from a few days ago. It takes a bunch of time trying to read every post around here.

What a community! I get workout and computer literacy advice in the same place.

MC

7 rounds
1st CFWO in one week. Sick with stomach flu. Really no excuse. Just didn't want to clean any explosions.
BW: 200

8 lousy rounds. that's what i get for doing fran on a rest day!

5 rounds + 10 JPU. JPUs were harder than I thought they would be, but I enjoyed doing them - hope to see more in the future.

Scott - 6 full rounds.

No squats or deads in a while due to schedule conflicts so,
OHS 89x3,115,125,135,145
BS 225x3,275,315,315,275 -Right hip very sore.
DL 315,365,455*,405
* 1" short of full ext. couldn't hold grip. First climb of summer two days ago, forearms sore.

Second week at crossfit, just doing WODs. 6 rounds as rx'd this morning before work.

Muay Thai in a few minutes.

#36 - I too had many years of traditional Karate. Did great in tournaments where I was fighting other fighters of same discipline under strict tournament rules. Appreciation of the art and the history aside, I found it ineffective in the real world. Its great for kids, for the discipline, etc.

Then I discovered MMA some time back, specifically BJJ, boxing and mainly Muay Thai. Not only do I find the conditioning training superior, an MMA fighter can truly rack major ass if necessary. You should check it out....

My two cents. Either way, congrads on attaining Black Belt...no small accomplishment.

I forgot the weight, so used 20kg dumbells instead...

7 rounds as Rx'd, then I couldn't move, took approx 18 minutes

Perth, Western Australia

Just when I thought I was doing well, a workout like this comes up and completely kicks my a$$. Of course it could be that I also misread the jumping pull up and used a bar about 1 foot above my standing reach. Maybe my wife is right and I don't always listen well....

5 sets in 20 minutes
never give up

Fat Fran 7:20

holy WOW batman...

FIRST TIME POSTER!!!

I am a personal trainer and Exercise Science major at THE Ohio State University and this workout kicked my ass.

As RX'd:

5 rds + 21 JPU

while trying to explain CrossFit to a bewildered friend

also, I just watched the video for JPUs, I would let go of the bar after each jump, which added tons of time.

KEEP KICKING ASS!!

Age: 37, Wt: 128

CFWUx4
9 rounds + 21 pull ups. Used Gravitron at -85 instead of jumping pull ups. Used 20lb bar for thrusters. The pull-ups were more of a challenge than the thrusters. This was a tough WOD for me.

if anyones still around;
3K swim this afternoon then;
CFWUx3 sub push-ups for pull-ups and squats
WOD
5 rounds bar 4'' below max reach.

47 yrs old 205lbs

This fried my shoulders, is it possible that those with bad shoulder flexibility will have trouble with this?
i get the same pain as trying OHS.

my heart rate monitor said
ave156 max 220
but it's probably a glitch, i've been known to throw premature beats on occasion.

Ratt

5 rnds + 8 JPU
as always, much harder than it looked

Stealth mode workout. Didn't think it would be as hard as it was. I'm a bit dissappointed in my results. On the bright side I think I had an epiphany on my thruster technique. In the middle of the second round I figured out how to drive my hips. The finish at the top was almost like swinging a bat or cracking a whip. My big muscles did most of the work and my arms just topped off the movement.

Anyway, 4 rounds as prescribed plus 6 jumping pullups.

9 rounds... still had about a minute left but had nothing left to give... truly a killer wod
HOOAH!!
all sets unbroken

BW240
5 Rounds

did 8 rounds
10 jumping pullups and 7 thrusters 30 pounds plus bar. I was dead at the end loved it.

I really didn't think this would be a ball buster. I was very wrong.
6 rounds and 21 jumping pulls, Just couldn't do the last set of thrusters.

I really didn't think this would be a ball buster. I was very wrong.
6 rounds and 21 jumping pulls, Just couldn't do the last set of thrusters.

10 mins only, 3 rounds as RXed.

That workout sucked. I feel like I want to pass out. It's time to scale the WOD back a little, I think. I guess I'm not as cool as I thought I was. :)

15 thrusters w/ 2x15#dbs
21 JPU

7 rounds + 15 thrusters

Ouch, this hurt! My legs and lungs were dying, not the least because it was about 100 deg. outside and at least 85 in the house. I would have loved to use a barbell but only have dbs at home, and the gym has only a set of grips that are about 3 feet higher than where they would have needed to be for JPUs...didn't think that would work too well. I'm happy with my rounds though, and by next time i'll have my barbell.

44 y.o. 140# - so used 55# for thrusters

6 rds plus 21 jumping pulls and 7 thrusters before the bell

had to use two small plastic step stools to get the bar height right and let go after each pull - though I probably couldn't have done them any faster

4 plus 21 and 5 thrusters

7 rounds + 7 jumping pull-ups

In the end, I couldn't figure out how to make the jumping pull-ups work at the standard rec center bar, so I subbed them for gravitron pull-ups (at 100 lbs.). Otherwise, I completed the workout as written. 6 rounds at a time of 21 min. 03 sec. (wanted to complete my last round). Afterwards I completed 1000 hand and elbow strikes, 1000 kicks, and 8 five minute sparring rounds with a wavemaster bag. Then I set aside about 30 min. to have a nice long stretch.

Thanks for the comments, some helpful, others not so much. Maximus (#177), thanks for the invite, but sorry for the mix-up. By Manhattan, I meant Manhattan, KS. It's similar, we just have about 8 million people less in population (we're the 'Little Apple').

Unfortunately, in the near future, there is no chance that I'll quit TKD for Muay Thai (especially since TKD is all that is offered where I live). Though, from a fighting standpoint, other martial arts are much better at teaching winning moves and mindsets, I have found that TKD and Shotokan Karate and Iaido can give me a more tradditional approach to things, which, as a history teacher and avid martial arts fan, I find more suitable. While studying in England, I took lessons in Iaido, Kendo, Aikido, and Juijitsu, but since getting back, I really want to work on my TKD (I have my eye on a 2nd degree). But, thanks for the comments anyway!

Team Emerald Coast

Anabel: 4 rounds plus 21 pull-ups and 12 squat thrust (w/ two 25lb dumbbells) (she also did 21 thrusters for the first 4 rounds, she's tougher than I am!)

Joey: 8 rounds with 65 lb barbell

4 rounds as RX'd.

Wow, I obviously need alot of work (we have to start somewhere, right?)...this is the my first WOD. I thought it was going to be easy (I'm big, strong, and have alot of endurance...I thought), but it killed me. This is definitely the workout program for me!

8rds.

In follow-up to my last comment, I was wondering if someone could give some advice on how I could learn some basic gymnastic skills on my own? I'd like to put myself in a position to be able to do back and front flips, back and front hand springs, and aerials. If anyone could give some advice on this, that would be great! Thanks!

DN

Jen: Sub 45# Thrusters 10 rounds + 21 JPU + 12 Thrusters
Paul: Rx 7 + 21 JPU :-((

4 rounds plus 18 jumping pull ups

2rnds as rxed
cf warmup

As rx'ed

7.5 rounds + 5 thrusters

yearrrrgh Tabata CrossPit

32 intervals of 4 exercises conisting of 20 seconds of work and 10 seconds of rest per interval.

The first 8 intervals were Sprawl-thigh-kick-thigh-kick
The second 8 intervals were Sprawl-knee-knee
The third 8 intervals were Sprawl-1-2 punch
The fourth 8 intervals were Sprawl-elbow-elbow

The lowest scored interval in each exerise:

3-3-4-3

1xCFWU

7 + 21,4 w/ subs

The only pull-up bar available was a Smith machine at about the height of my forehead, so I did half-jumps from a squat position for the jumping pull-ups. I used 2x35# DBs for the thrusters.

Dan Silver gets 8 rounds and some others are getting like 12 or something like that?
He said "full ROM on everything." That's the difference, in my opinion. So, I guess I'm calling BS on some postings (obviously not Matt G.)

Me?
5 rounds and my ROM sucked on about 10 thrusters.

But then, I did 7 sets of squats prior to.

I don't think anyone will be calling BS on my numbers.

Scaled thrusters to 40#

7 rounds (and change)

Age: 32
BW: 195.0

0600:
1/2 CFWUx3
30-Minute Tempo Run (Distance Covered: 2.79 miles)

1115:
CFWUx3 (Push-Ups for Pull-Ups)
As RX'd, 5 complete rounds with 21 Jumping Pull-Ups and 11 Barbell Thrusters.

as RX'd
5 rounds + 7 jumping pullups

I dare call BS.

-D.

Did a second work out today..
400M
Assisted partner on pull ups
400M
50 Push-ups
400M
50 Sit ups
400M
50 Squats
18:46

Bw 201
44yr
40 min of fat burning cardio at lunch
7+15 pullups as Rx'd after work

I did my thrusters at 95lbs and ended up with a pathetic 3rds + 21 pu. I will stick with whats rx'd

Age 50/BW 240#
as Rx'd 6 rounds plus 21 jumping pulls. finished off the seventh in 21:31.
In regards to Parkour, this looks like things I did as a kid (mid to late 60's); no video games, we played outside.

CFWU:(+"nomo" pushups, +20lbs on dips, subbed chin-ups for pull-ups and got a PR of 14!)

WOD:
As rx'd 5 rds + 21 JPUs

Legendary Abs II Level 1

3 x CFWU (-PUs & Dips)

4 rounds flat. Back still sore & still feeling my 2.5 weeks off.

age 28
bw 193.6

60 lbs barbell
7 round flat

9 round + 21JPU = 3thrusters

5 rds plus 20 jpu

20:30--as prescribed almost

21 Jumping pullups
65 lb barbell squat thruster

7 Sets (first 3 sets I forgot the thrust part)

almost met pukie on my last set of thrusters and dropped the barbell on my head as I finished the last rep --ouch!! Hands got numb for some reason

By the beard of Zues!
Most deceiving WOD I've ever done.
as rx'd, 6 rounds + 21 jpu's

bw 145#
8 rounds

This was a total suck-fest.

3 complete rds + 15 JPU's and 7 thrusters.

It was about 30 degrees (celcius) in the gym....I was a sweaty mess.

4 complete sets + 10 pull ups

WOD
10 mile bike ride
CFWU x 10 reps per exercise
6 rounds as rx'd
60 situps
60 back extensions

6 sets + 21 plp + 8 thrusters
55# thrusters, ring plp assisted last 2 1/2 sets first three 1/2 all jumping plp

60, bwt 283. JPU on Total Gym, otherwise RX- 6 rounds. Killer!

5 rounds - did not have a good set up for jumping pullups which slowed me down.

6.5 rounds

Group workout

CFWU 3 rounds

5 rounds of

Row 250m as the timing station

DB swings, 50lb

Knees to elbows

That hurt, think I got about 160 swings in throughout this session. Hams telling all sorts of tails at the moment.

Cheers, kempie

4 rounds plus 5 jpullups

6 rounds

age 41
bwt 198

5 rds. Quit with 2 mins to go. First time looking pukie the clown in the face.

40 lb Thruster
5 rounds

FIRE ACFD

As rx'd (6-27-06)

Second try at this workout in two days
Yesterday 6-26 6 rnds (med ball) Today 6-27 8 rnds + 21 jpu and 8 thrusters (box).

as rx'd 8 rounds

9 rounds on the button.

The bar I used was about 7" below my palm height at full extension.

I was suprised how fast I lost my wind. I got through about 1.5 rounds without resting before having oxygen stolen from the room. The rest of the rounds were broken in half (p/us in half and thrusters in half).

oh yeah,

Dan and Ron - you guys smell like BS. . . but I was wondering the same thing as well.

BW:130

5 rounds + 21 jumping pull-ups in 20 minutes.
Did the thrusters at 45lbs.

Completed 4 rounds yesterday afternoon. In the fifth, did all the pull-ups and 1 (one) thruster. Woke up at 5 a.m. and tried to figure out what wasn't sore.

12 rounds + 17 jumping pull ups

as Rx'd, 3 rounds +21 jpu

7th WOD, Age 40, bwt 218

age 41
bwt 235

4 rounds at 19:30 then collapsed

My first sweat-angel! :)

boy am i a wimp new to crossfit, did first set 21 pu 15 dumbell thrusters 35lb each arm, then i dropped to 8pu 6or 7 thrusters for 5 more rounds 15min i was trembling and couldnt do any more

235lbs 42 yrs old

4 rounds

bw: 123

7 rds
21 jump. pull ups
15 55lb thrusters

A little behind but as rx'd 7rds.

As Rxd:

Kerry: 6 Rounds
Amber: 7 Rounds 21 PU
Art: 7 Rounds
Duane: 8 Rounds
Gian: 11 Rounds 11 PU

age: 45
bw: 132

7 rounds
21 jump pull-ups
45 thrusters

What a kickbutt workout! This is my first post to comments since starting CrossFit 8 weeks ago. I LOVE IT!!!

Did this on 6/27.
3/3 cfwu (- dips/pulls)
burgener warm up
As rx'd, 7 rds even.
4 at 10 mins, three the last half. Crushed by both the thrusters and the jumping pulls.

George 1 round
John 3 & 1\2 rounds
Dad 2 rounds as Rx'ed.
All sets broken and\or partial sets.
Recieved odd looks at gym, but w\o with boys worth it.

7 rounds/11 p-u

Craig- 9 rds, as rx'd
Gretchen- 14 JPU + 10 thrusters @ 45# + 10 min= 7 rds

Tough!

Run to Y (1.5 mile), CFWU x 12 x 2 (no PU's).

7 rds in 20:11, as rx'd. Can't read watch while doing thrusters and was determined to finish Rd 7. Used an aerobics step as a platform and it was just about perfect (bar 9" below max reach). In my delireum, I lost track of rounds and posted the conservative number. Could have been 8, but then, that was my goal going in. Thought it was easily achievable after first round at 1:40, but things started to slow down dramatically after the first and only unbroken rd. PU's 11-10, then 9-7-5's. Thrusters mostly 10-5. Avg HR 161. Interesting that I could really feel fatigue in my lat's toward the end of a PU round, which I never notice when doing DH or kipping PU's.

Late post
5 rounds + 21 + 5

23/6'2"/165 (and gaining!)

5 Rnds + 21 Jumping Pullups + 7 Thrusters

Had three people tell me i was cheating my pullups.
Sarcastically: "Thanks guys."

I tried to explain, but I was too busy trying to walk in a strait line.

Ron #321
I think that it is funny that you would call bs on somebody's post, do to the fact of somebody elses post. My ROM was there on all reps of the 14 rounds. You can come workout with me any time you want and check my form.

8 rounds 19:46

Another late post -- had to rush my shower/cooldown to celebrate our 24th anniversary with the spousal unit.

8 full rounds plus 16 jumping ring pullups.

Did this WOD on tuesday morning
It is a crossfit killer workout, cardiovascular very taxing.
5 round 2 pull-ups
Have fun and live with passion, Johan

6 rounds

4.5 rounds

8 rounds exactly.
My lungs were on fire with this one.

6 rds 19:45

7.5 rounds
65 lbs. thrusters
bwt 218

Liberty, Iraq

as rx'd
4 rounds plus
21 jpulls + 4 thrusters

6 rounds + 21 & 9

7 Rounds + 14 JPU's.

Very Good Cardio Workout.

6rds. and 21 JPU.
Is there such a thing as a "jumping bar muscle-up"? If so, I actually did one- not sure if there is any physiologic significance to that.

Used 70 lbs thrusters instead and the bar was like 6" away instead of 9" which I think made it easier. Broken thrusters after 4th round. Jumping PU all complete.
Rounds 10 complete with 20 seconds to spare which I rewarded myself by laying my sweaty self down all over the girls yoga mats. I think we may have some converts.

Done at Gregory Gym, on side by side squat cages. We did thrusters first, then jumping pu's.

Me:
5 reps + all thrusters and 6 pulls

Ed:
3 reps + maybe 6 thrusters

A day behind..
9 Rounds + 21 J.P.U.'s

The funny thing was, about round 7 it started to become easier, so I sped up. I wish it would've done that sooner..
Also, pretty impressive sweat ring on the shirt for 20 mins of work!

Vanessa- 9 complete rounds w/45# thrusters

Evan- 6 complete + 7 pulls as Rxd

Ruby- 8 complete + 21 pulls &3 thrusters w/35# bar

Talissa- 8 complete + 20 pulls w/ 35# bar

Jason- 8 complete + 21 pulls & 10 thrusters as Rxd

Sarah- 8 complete + 21 pulls & 10 thrusters w/25# bar

Bridges,
I guess you'd have to understand who I was pointing out. Dan and I have had this conversation regarding posts. I've been here for 2 years and only in the past 6 months or so have I seen some numbers put up that seem a tad, shall we say, inflated. I'm sure your numbers are authentic, although I have no way to prove that. Of course, above you told Matt G. you were the short guy. Being 6'3" myself, I know my ROM ain't what it should be for reps. Dan's about 5'10' (I might be generous there) and a buck fifty soaking wet. As a wiry SOB, he gets full ROM a lot easier than I ever will. But then, 44 years of bad training will do that.
Again, I was not calling you out specifically; I'm just casting my jaundiced eye upon this massive community.

Oh, Jonsey: Feeling the love, baby.

age 43
210lbs

As rx'd

7 rounds.

Leanne did this last night, 35# bar, 7 rounds + 21 JPU. I did it tonight, 45# bar, 7 rounds + 10 JPU. Garage was ~90 tonight.

as rx'd
4 rounds plus 21 + 6

Did 7 rounds however did not do them from a box. I thought we were supposed to stand under a bar 9" above reach and jump into a pullup. I am sure I will get the opportunity to try it the right way.

I am pretty sure I got beaten down to a sufficient level doing it from under the bar. Thanks Coach

7 RNDS
Got a Diaphram Cramp guys and girls those are the best, anyways I think 7 RNDS is ok with Walking Pneumonia!
Love you guys and girls.
Have a great nite and good luck on tomorrows WOD!
Later,
Frazier

7 RNDS
Got a Diaphram Cramp guys and girls those are the best, anyways I think 7 RNDS is ok with Walking Pneumonia!
Love you guys and girls.
Have a great nite and good luck on tomorrows WOD!
Later,
Frazier

BW: 170lb

As rx'd 6 rounds plus 21 p/u.

9 1/2 rounds at the Old Mill, San Quintin, Baja
used a branch on a tree, and a 45lb iron trench-guide.

4 rounds +5 jumping pull ups. Shoulders still pretty sore. Cortisone shots on Friday.

Got 7 rounds +21 Jpus in 10 minutes before getting interupted by a call. Have to try again another day.

5 rnds + 15 jpu. Used 25# dbs. All sets broken.

Ron I understand what you where talking about. I really don't know why I even put that comment, just sometimes get a little short tempered. I'm only 5'5" 165#. I don't have that much of a rom. I'm 22 and have lots of energy, love this Crossfit stuff, I don't know your age, but for someone doing 44 years of training and still doing this type of training is motivational. No hard feelings.

6 rounds with 45 seconds to spare. Eating my way through my 5 day vacation humbled me today.

8 complete rounds, plus 18 pullups. Did this today after today's squat workout. My pullup bar was a liilte low, so I tried to compensate by jumping higher than chin height.

Made the mistake of not reading the comments... and used the bar on top of the power rack (appx 6" higher than standing max reach).

4 rounds even

3 sets of
25kg barbell thrusters (55lb)
21 jumping pullups, although the last set was negatives

then fast 800 metre run

I saw the video for the jumping pull-ups. I tried it today. I did 10 strict regular pu's then 75 jumping pu's. Of course I had to break them up. I was pretty sore after completing it, but this evening I'm feeling fine. Quite a workout. My hat is off to the couple in the video.

Modefied Warm-up

WOD
9 rds 21 JPU's 10 thrusters

Went mellow on this one. Wasted a lot of time talking w/a friend. 5 thrusters short of 10 full rds. Next time I should have atleast 12.

7 rounds and 6 PU's as Rx'd

BW 125

Thrusters 55#

5 rounds + 21 JPUs + 7 thrusters

my shoulders are toast

Had to use a high bar

4 rnds + 12 jumping pull-ups.

9 Rounds + 8 pullups
Trent got 8 +15

All @ Windward Athletic club

8 rounds
(2x 45 lbs thrusters, 6x 35 lbs) had horrible form on thrusters, had to drop weight.

totaly smoked after this one!

Crossfit Liberty

6/27/2006
BW 171
Misread WOD, did rounds using pair of 50# DB
21 minutes, completed 3 rounds

OHS
5x75#
5x80#
5x80#
Putting lift under heels helped form

did as rx'd

Me - 4 sets completed
Konantz - said he did 3 sets but lost count due to fatigue

as rx'd
6 rounds-
pretty mad but sore from squatting yesterday

After seeing the jumping pull-up video, I suppose I was not doing these correctly. I definitely had to jump up to grab the bar for each rep, which I suppose lowered my number of rounds considerably.

BW: 200

As Rx'd 6 rounds.

PS if anyone is ever in Alaska, I highly recommend the Resurrection Pass Trail. Did it with some friends this weekend, 40 miles in 46 hours. Great views. Amazing hike.

Still hurting from Resurrection Pass.
Did thrusters with only 55 lbs.
Six rounds.

1 mile @ 7.5

8 Rounds
50lb barbell
Bar only 3"-4" below max reach, ended up being almost all calf work.

5 rounds and 12 pullups. As usual, harder than it looked. All sets except for first pullup set broken.

8 Rounds - finished last round just over time allotment.

Chris

6 rounds + 21 jumping pull-ups and 7 thrusters.

The jumping pull-ups really worked me... talk about muscle overload.

6 rounds in 22 minutes - allowed extra time for stairs between weights & pullups.

Dave- 8 complete as Rxd

10 full rounds +9 jumping pull ups, w/45#
Breif respite, then CrossPit'ed myself a little...
5 rounds of:
5 wallball shots w 5kg ball
5 push ups
5 2 punch heavy bag combos w/movement
Then...
10 straight punches w/each hand while holding a 3 kg ball in proper guard between other forearm and head
10 4 punch heavy bag combos w/movment
with 3# db in each hand: 25 hooks per side, 25 uppercuts per side

Took a month off...and I mean a month off. This workout sucked. I think I caught a glimpse of Barfo as I left the weight room.

As RX'd
5 rnds + 21 PUs
BW: 180lbs

As RX'd, 23 minutes with broken sets on 3rd time around.

6 rds + 21 pu's and 8 thrusters

7 sets. Thrusters with 2 x 35lb DB. Most sets broken up.

8 rds + 21 jumping pullups + 7 thrusters

as rx'd

I (heart) thrusters. Only got 6 rounds.

Brooke: Cut reps to 10/10, weight to 35# for thrusters- 7 rounds.

I have been off for a few weeks and that just sucked...

CFWU - pull ups x3

4 rounds

pukie was on his big wheel riding demented circles around my ankles on that last set of jumping pullups.

definately an incentive not to take such a long break next time.

Finally got to this. Gorgeous day in London so did it outside with jumping ring pull-ups and burpees subbed for thrusters.

As modded 8 rounds even in 20:04.

Awesome travelling wod, will put this in the little black book.

Cheers, kempie

9 rounds

got through 5 rds, + 21 JPU and 7 thrusters

I think maybe I could have gotten a full 7 if it had been Monday vs Thursday.

Maybe next time.

6 rounds. Ran out of gas, had to use dumbells (35/30, alternating hands) plus could not keep control of pullup bar in poorly equiped gym.

Totally a killer. 7 rounds and 15 pullups.

Took 5 days off, I'm feeling it. 7 rounds even with 30 sec. left over.

8 rounds, 35lb dumb bells.

D/Bs were a recommendation of two docs...a chiro and a phys. Is there any reason this wouldn't be a good recommendation?

Thanks.

Late entry- did this one 29 June.

CFw/u minus pullups
As Rx'd, 6 rounds, 9 pullups.

41 yoa, 181 lbs.

Have a great day, all.

6 rounds and 21 jumping p.u.

7 rounds, reads deceptively easy

bwt = 197lbs
5 rounds
Pullup bar 1" out of reach

BW=200.5
Completed 5 rounds in ~ 10-15 minutes
scaling back into WODs w/ healing groin tear.

Thursday 6/29/2006 @ 2030

John # 439

Dumbbells are a great substitution for the barbell. In some ways db's are harder.

Had to skip this one due to sickness.

3 rounds, i feel like such a wuss :/

45# 8 rds, +21, 5

Trained at HQ then did the workout: Row 500m, 12-10-8-6-4 PPs with increasing weight by round, 20-18-16-14-12 pullups. I think I remembered that one correctly?! The db PPs were challenging. Worked up to 2X40# dbs.

4 rounds

cfwux2
6 rnds, plus 11 jpus
20kg bar thrusters

6 rounds + 21 jumping pullups. Man, my lungs were burning during this workout.

Have an injured arm/elbow, so had to do everything with one arm.

10 kg. dumbbell in left hand (20 thrusters)
Assisted one-armed pull ups (10 reps)

7 rounds in 12 minutes

Holy CRAP!!!
D-5@65 + 21 PU
M-5@30+11PU

age: 33
wgt: 150

8 rounds + 15 jpu

subbed 45lbs bb.
broke every set after rd 1 @ 15 jpu and 10 thrusters.
finished 5rds in 10mins. last 3+ hurt.

cfwu - 1 round 7 pulls/15 dips

5 rounds

6 Rounds as Rx'ed. Pukey was bugging my on the last round. Rotten SOB!