July 21, 2006

Friday 060721

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds completed to comments.


Enlarge image

Military Transition Team - (left to right) SFC Gary Little, MAJ Chris Holcomb, 1LT Jeremy Burke, 1LT Mitch Wander

Posted by lauren at July 21, 2006 5:47 PM


Comment #1 - Posted by: hooksy at July 20, 2006 6:17 PM

I really don't know how I feel about this one. My first instinct is to say it looks nasty. It's very simple, but I know it's gonna kick my ass.

Comment #2 - Posted by: gaucoin at July 20, 2006 6:43 PM

Stupid sounding question - 10 steps is 5 each leg?

Comment #3 - Posted by: John B at July 20, 2006 6:44 PM

#3: sounds right to me.

Anybody have tips for getting the 25 lbs between my legs when the pullup bar is beyond my reach? How can I do the weighted pullups without a helper?

Comment #4 - Posted by: Y. Zhou at July 20, 2006 6:51 PM

#4- stand on a chair to reach the bar

Comment #5 - Posted by: buck at July 20, 2006 7:15 PM

Doh, thanks #5, good call.

Comment #6 - Posted by: Y. Zhou at July 20, 2006 7:24 PM

I have ME Bench tomorrow as part of my PL routine, do you think it is too much to do this WOD as well...say ME Bench in the AM and WOD in the PM?


Comment #7 - Posted by: Mike K at July 20, 2006 7:33 PM

50# Lunges
25# Pullups?

Comment #8 - Posted by: Paul the 3rd at July 20, 2006 7:39 PM

I love the Crossfit idea/philosophy, but have struggled to accept the intensity level at which you guys choose to train. I was hoping one of the Crossfit bigwigs could comment on the blog posting below from ArthurDevany.com. I know at least some of your ideas are derived from Art's teachings, and I was hoping for a comment from one of the coaches out there on this specific topic, and how, hopefully, Crossfit workouts do not fall into this category. Obviously, in terms of length of workouts, WODs stay well under the "less than an hour" idea. It's more the intensity at which you guys train and the frequency of which you train this intensely that I am worried about. Anyway, here's Art's post:

Elite Athletic Training and Disease
July 17, 2006 07:02 PM

My grandson Corey and I are off to the US MotoGP races at Laguna Seca early Wednesday morning. In my absence I am posting another one of Mark Sisson's terrific essays. In this, he further elaborates his thesis that elite athletes who are constantly presented to us in the media as super fit, in fact, are not. They pay a terrible price, as do all professional athletes, for their successes.

In my view, they are so specialized and overtrained they have little real fitness for life. Lab experiments on rats often show that those that play and run are more fit than their fellow cage inhabitants. Their running becomes habitual because that is all they have in the sterile environment of the lab cage. Elite athletes, in my view are similar to these caged rats. Their habitual and almost obsessed training puts them in a lab-like environment where they are not free-ranging wild animals. Recall the experiment where wild rats where compared with lab rats in their ability to hang from a wire. The lab rats hung until they dropped. The wild rats pulled up onto the wire and ran off.

I prefer to live like a wild animal, not an overtrained rat living in a cage.

As we have come to expect, Mark nails it. He has the right evolutionary perspective too and writes lucidly. See it below...


In a prior post, I introduced a notion that training for sports competition at the elite level was the antithesis of a healthy activity. Since many people seem to think that athletes are almost by definition healthy, I thought I might develop that idea a bit further in this post and open it up for discussion.

Please don’t misconstrue what I say here as advocating any sort abstinence from sports or from training. On the contrary, I believe sports of all types can play a huge role in personal development, self-awareness and self-image, and may even help mold long-lost community life-skills like sharing, mutual cooperation and loss acceptance. I will make a case that sports and other non-group recreational exercise activities can contribute greatly to health, longevity and the quality of life. But, as with all things in life, moderation seems to be the key.

I first became aware of the distinction between “fitness” and “health” when I was competing as a marathoner in the 1970s and later as a triathlete for a while in the 80s. From 1975 until 1980 I averaged between 75 and 110 running miles a week in my training. Much of that mileage was done at over 75% of my VO2 Max and a substantial portion at over 90%. During that period, I became extremely “race fit”, as defined solely by the ability to enter a race and run fast. On the other hand, in retrospect, I consider myself to have been very unfit in a true Darwinian (or EF) sense during that time. I would routinely get upper respiratory tract infections, irritable bowel conditions (probably cortisol and ischemia-related), chronic tendonitis in my joints, and I eventually developed osteoarthritis. I spent an average of 5-6 weeks a year sick or injured (running was a year-around sport in those days) yet I was considered extremely fit! My injuries got so bad in 1980 that I could no longer train at the level required to be a top marathoner, so I switched to triathlons for a few years, and raced quite well in that nascent sport. Unfortunately, the same illnesses and injuries continued to plague me and the set-backs piled up.

When I retired beat-up at the ripe old age of 29 in 1982, I decided to write a book on triathlon training and to focus on the idea of “quality” over “quantity” in terms of mileage and training time. I wasn’t the first to really delve into this, and much discussion about maximizing training has gone on since. But I came up with a theory that the human athlete is much like a helicopter. The old saying about helicopters (and it may have since changed) was that according to the laws of physics, they are not supposed to be able to fly. The fact that they can is great, but the wear and tear of overcoming this “natural order of things” requires that they spend an inordinate amount of time being maintained – up to an hour and a half of maintenance for each hour flown. Well, the same holds true for humans. We were not designed to run (or cycle, swim or skate) for hours each day at 90% VO2 Max, or to spend hours each day in the gym lifting heavy weights. The fact that we can and that we are able to derive some short-term performance gain or adaptation to these exercises is great – if your desire is to measure your performance against another human. But we must recognize that in so doing – in going beyond the “natural order of things human” - we need to spend an inordinate amount of time on maintenance, or we will break down just like a poorly maintained helicopter. Our bearings will wear out, our parts will oxidize and corrode and our engine will fail. Literally. Athletic performance may be impressive, but it comes at a huge cost.

Here are some real cases to review – and many of these are people I know: Greg Welch, arguably the greatest all-around triathlete of all times (he won Ironman Hawaii, the ITU Worlds and the world Duathlon Championship) was forced to retire at age 37 due to heart problems. He has had over 10 open heart surgeries and wears a pace-maker. My friend Mark Montgomery, who was a top pro triathlete for many years, had his pace-maker installed at age 46 as a result of V-tach issues. Chris Legh and Julianne White, each an Ironman winner, have each had entire sections of their colon removed immediately after a race due to “ischemic conditions” where the blood supply to the GI tract was rerouted for so long (as the body diverted the blood to its periphery to cool itself) that whole sections of the colon literally died from lack of oxygen and nutrients. John Walker, one of the greatest milers of all-time was diagnosed with Parkinsons at age 46. Bruce Balsh, Steve Scott and Lance Armstrong (all endurance athletes) all got testicular cancer after a few years of competing. Most of the top runners from the 80’s don’t run anymore; many can barely walk due to arthritic conditions. And we haven’t even gone into the hip and knee replacements occurring in the post NFL and NBA guys only in their 40s.

One of the most alarming trends in sports these days is the increase in EIA or Exercise Induced Asthma. In some countries, over 25 % of elite endurance athletes eventually develop EIA as a direct result of their superhuman training schedules. In many cases, the diagnosis requires treatment with otherwise “banned substances” such as salbutamol, salmeterol and corticosteroids under a special IOC “therapeutic use exemption.” Another phenomenon that has concerned me for a while is the prevalence of amenorrhea in younger female athletes who train at elite levels, particularly runners and gymnasts. This condition, along with cortisol output, can result in loss of bone density during competitive years and dramatically increase risk for osteoporosis later in life. The list goes on.

Clearly, training and competing at the elite level has huge costs. We weren’t designed to train that hard for that long. We were built to migrate – at low level aerobic pace - across the plains foraging for food, scavenging leftover meat some carnivore had already killed and finished, maybe having to sprint for a few seconds to the safety of a tree. Even later when we became hunter-gatherers, we probably relied more on methodical tracking skills than on trying to outrun our prey. Nothing in my research indicates that earlier humans spent regular long periods of time at a high VO2max output other than in periodic games.

The intense and voluminous training regimens used by elite athletes today and over the past few decades - in an effort to perform ever higher, faster, and farther - have resulted in the accumulation of stresses far greater than the human body was designed to withstand. As a result, the adrenals - the body’s primary stress organs – pump out cortisol and other corticosteroids at a very high rate in an effort to “survive” what the HPA axis perceives as life-threatening events, even though we might think they are healthy stresses. We know that while some cortisol is necessary for life, chronic excess cortisol causes muscle wasting, increases deposition of fat, decreases the uptake of calcium by bone, dramatically suppresses the immune system, shuts down digestion and reproduction and has a deleterious effect on other neuroendocrine functions in general. All of these cortisol effects are exactly what a healthy person tries desperately to avoid, and yet an athlete often lives in a veritable cortisol bath – until the adrenals finally fatigue and a whole host of new problems arise. Moreover, revving up the metabolic rate by a factor of 10-20 times normal for hours at a time results in oxidative fallout (free-radical output) sometimes 100 or more times the normal output and gets to the point where an athlete’s feeble antioxidant systems are simply overwhelmed. Oxidative-based inflammatory processes start occurring not just in joint and muscle tissue, but in the circulatory system and in and around nerve cells. (NB: most models of heart disease now look at inflammation as a critical component). And we could have a whole side discussion on the typical athlete diet too high in simple carbohydrates and its effects on insulin, advanced glycated end-products and epinephrine/norepinephine.

I think we are starting to see the first signs of damage in a generation of athletes who trained too hard for too long without proper maintenance (to go back to my helicopter analogy). And it’s not just among the elites anymore, but also among the millions who tried to emulate their heros’ training regimens - all because they thought more was better or more was healthier. I made a point in a prior article that I thought it was ironic that the Federations and Leagues that established the high level of performance and outrageous pay scales in the first place are the same ones now suggesting that athletes should not use performance-enhancing substances. After researching the physical destruction that elite training can produce at many different levels (see all above), I am left believing we should give elite athletes (and those who train like them) every possible means of avoiding injury, illness or future life-threatening conditions. If that means that we have sports medicine doctors administering high-potency multi-vitamins, antioxidant cocktails, the occasional shot of testosterone, EPO or local cortisone injections, so be it. In the end we eliminate the current untenable hypocrisy and at the same time allow for a healthier generation of athletes to wow us with their latest feats.

As for the recreational athlete who is not competing at any level, my advice is to limit your hard training to less than an hour a day, with complete days off. Vary your exercise and other forms of play as much as possible. My own epiphany came at 40 when I decided I would train to “look fit” rather than “be fit.” Of course, the irony is that I look fitter now than when I was one of the fittest guys on the planet – because I am the healthiest I have ever been. And in the end, health and your total enjoyment of life are all that matter.

Mark Sisson

Comment #9 - Posted by: Daniel at July 20, 2006 8:37 PM

Do you do 10 lunges per ler, or is it 5 lunges per leg?

Comment #10 - Posted by: Sam at July 20, 2006 8:50 PM

Intensity is a relative thing. If you read any of Dave Tate's writing he talks about your 1 rep max for that day. I consider Crossfit workouts similiarly. I give them what I can that day. Some days I am able to put forth an amazing display (to my standards), while some days I just show up and go through the motions. I believe you have to have some of both types of days if you do this consistantly. I am not saying I agree, or disagree, with everything quoted above; although, I do not see how CrossFit violates the recommendations made above.

Comment #11 - Posted by: Nick Cummings at July 20, 2006 8:57 PM

"As we have come to expect, Mark nails it. He has the right evolutionary perspective too and writes lucidly. See it below.."

His examples were all endurance athletes who spend hours repeating the same movements, day after day, year after year. Crossfit is about variety and that is why it allows for frequent highly intense workouts.

BTW, the "evolutionary perspective" is soft science filled with generalizations and bogus assumptions. We are far removed from a primitive lifestyle and aren't returning to it anytime soon. There is no need for our exercises or diet to mimic primitive patterns when the rest of our life does not.

Comment #12 - Posted by: jack at July 20, 2006 9:00 PM

Wouldn't the crossfitter be the wild rat and the rest of the world be the lab rats?

We work hard but it's still play to a sweaty, painful degree. It doesn't have to be fun to be fun.

Comment #13 - Posted by: Allan at July 20, 2006 9:13 PM

wow, that was a cool read...comments Coach?

Comment #14 - Posted by: ERockBuckeye at July 20, 2006 9:21 PM

#9 Daniel

msg board is a better place for this but...

"In my view, they are so specialized and overtrained they have little real fitness for life." - Art

CF does not advocate either of these principles. This is GPP and involvment in a sport is encouraged for many reasons. Know thyself - act accordingly.

"In a prior post, I introduced a notion that training for sports competition at the elite level was the antithesis of a healthy activity." - Mark

That would be the specificity thing again - been there, done that. Nothing new.

After trying CF for a few months you'll notice that the dangers of specificity in the programming are nill. Overtraining is discussed at length, but in the context of diminishing returns. Too much anything at a current level is not a good thing. CF is not a sport, but emotional and physical gains can be realized both individually and in groups. Men will kill for points, but intelligent men keep score for themselves and accumulate points over time.

My .02

Comment #15 - Posted by: Norm Rager at July 20, 2006 9:21 PM

CrossFit has drawn absolutely NOTHING from the teachings of Art Devaney.

Art is a dilettante and a theoretician - a very clever and intriguing dilettante, with near zero clinical experience.

Comment #16 - Posted by: Coach at July 20, 2006 9:32 PM


Here are a couple of links you obviously need to look at, regardless of what you THINK you know about CrossFit:



"It's more the intensity at which you guys train and the frequency of which you train this intensely that I am worried about."

Worry about thyself, young grasshopper!

Comment #17 - Posted by: acl at July 20, 2006 9:42 PM

Wow, 6 rounds as Rx'd, was not feeling the weighted pull-ups, those had to be broken into sets of 5
A little confusion on the walking lunges, did first set 10 steps each foot and Phillip said he'd read where it was 10 steps total. so I pussed out and did 20 steps total. I'm smoked.

Comment #18 - Posted by: Travis L @ prosperity at July 20, 2006 9:49 PM

bwt pull-ups
10 rounds

Comment #19 - Posted by: phillip bwt 174 at July 20, 2006 9:51 PM

Question to the group: I'm a marathoner and triathlete that's new to Crossfit - and I love it. Toughest workouts I've done in years, maybe ever. I don't want to give up the long-distance sports, though - what's the best way to integrate Crossfit into my distance training? I don't want to scale back intensity - that's part of what's so great about Crossfit to begin with - but some of these bad boys (Monday's for example) leave me so tired I can't go on my long runs the next day. Also, how will Crossfit affect my endurance training, and vice versa? Thanks all!

Comment #20 - Posted by: Uri at July 20, 2006 10:44 PM

I will take the Crossfit anerobic training over endurance (aerobic) training anyday. And really, is there anyone who doesn't think running 26 miles is hard on the body and training for it is eventually gonna lead to problems when you get older???

Comment #21 - Posted by: freddy OWMA at July 20, 2006 10:49 PM

Seems to me the first 2 sentences of the last paragraph in the piece in #9 form a rough summary of CF (give or take a quibble about the hour period) and the rest of the piece has little or no relevance to CF. The author's self-description in that last paragraph - having been "one of the fittest guys on the planet" - is interesting, indicating what he (as opposed to CF) still seems to think the word "fittest" means.

Comment #22 - Posted by: John B at July 20, 2006 11:29 PM

What the article says in short is "don't train the same way for long periods of time" while Crossfit says "Train very hard, very differently for short periods of time" so technically Crossfit and this article are on the same page.
As far as "Evolutional Fitness" goes I think Crossfit adresses that part too.
I.E. WOD= Short time it took my Homo Sapiens cousin to chase and kill a deer. Im sure my cousin did not bench-press the deer for extended periods of time in order to kill it, nor did he chase it for 26.8 miles. But im definatley sure her sprinted, jumped, climbed... you get the point.

Comment #23 - Posted by: Paul at July 21, 2006 12:03 AM

I love Crossfit, but I'm disappointed in Coach's (and some of the other) post(s) above. An intriguing question was asked in #9, and the response has been ad hominem criticism rather than a reasoned answer.

Obviously Cross-Fit workouts are not that long; obviously they are varied and there are sensibly rest days. But the level of stress on the body is very high (read any WOD's posting and you hear VERY fit people describing suffering hard for days in succession). I myself (pretty fit compared to 95% of the population) have had to add an extra hour of sleep and use regular cold showers and icing to keep up with a drasticly scaled back version without injury.

Also, of course of way of life differs from the paleo modus vivendi--but our physiology doesn't vary a great deal. You can imagine that indeed our savanna forbears had the occasional intense physical challenge but most most days were walking around or light jogging, for hours and hours at low intensity. Crossfit points to paleo conditions as support for some of its propositions--how does this one fit in?

Comment #24 - Posted by: Paulo at July 21, 2006 12:22 AM

#21 - I have also been training for triathlons, and I just did a half marathon. Only olympic distance though. I was training for a half ironman in the winter, but my summer job plans canceled that. I think for the shorter distances you can add it in after morning runs. I did 3 a days sometimes. I would swim in the morning, CF in the afternoon, and bike or run at night. Also, I don't think you would lose much by completely dropping some shorter runs from your training, provided you are doing most (if not all the WODs). I noticed my times actually increased more from CF + running rather than just running. My mile time dropped about a minute in about 2 months after I increased my dedication to CF. I would just try different times and see what works best, but I will warn you getting into CF and distance training is hard at first. However, as you would expect it gets easier after a few weeks.

Comment #25 - Posted by: Graham S. at July 21, 2006 12:37 AM

BWT = 230
7 rounds ( I might have gotten 8 if I were not so tired)

I think Coach's response was adequate.

As to Uri #21, I am not a distance runner, but my $.02: I trained for a 15k by doing bridge work during the week and a 15k on Saturday mornings. I was more pleased with my performance this year. I attribute the performance improvement to Crossfit. I had gotten my mile times down to 6:00 on the first mile of Murph (run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile) and 7:00 on the last mile. I did my runs in the mornings or at lunch and Crossfit in the afternoon before dinner. You will probably have to play with your schedule to find the best order for you.

Comment #26 - Posted by: Ed at July 21, 2006 1:27 AM

Doesnt sound so bad, ha last time I said that I couldnt stand up

Team UB Xfitt

Comment #27 - Posted by: Onefastbird at July 21, 2006 1:29 AM

8.75 rounds with BW pullups.(8 full, +lunges and five PU)

No added weight on the pullups, I carry enough of my own(BW 233). All pullups kipped furiously. Lunges relatively easy(made somewhat more difficult by doing this WOD the same day, a few hours removed, from yesterdays WOD)

Comment #28 - Posted by: Andy Shirley at July 21, 2006 1:41 AM

that article is being discussed on the message board. WOD comments are generally reserved for WOD related questions, not theoretical essays(except on rest days) and questions regarding methodology.

Our ancestors also died long before old age, or even out current middle age. Nasty, brutish, and short.

I wouldn't expect the level of discussion here to be as good as if you posted the same questions on the message board.

Good night.

Comment #29 - Posted by: Andy Shirley at July 21, 2006 1:50 AM

bw 89,6 kg and going down, getting fitter by the day
today's workout
rounds in 20 minof
- 5 x 10 kg weighted pull-ups
- 5 x 10 kg weighted ring dips
- 10 x 40 kg thrusters
result: 8 rounds+5 pull-ups+5 dips+1 thruster
pull-ups was easy, dips was heaviest, thusters was cardio the hardest.
Have fun and live with passion, Johan

Comment #30 - Posted by: Johan Nederhof at July 21, 2006 2:25 AM

12.5 rounds plus 2 chins as rx'd

Comment #31 - Posted by: OPT at July 21, 2006 3:13 AM

...have you people not heard of the Message Board? Comments is a place for WOD results and commentary regarding that day's WOD. Can we keep the dissertations and commentary regarding them either in the appropriate place (Message Board) or confine them to rest days?

Paulo (#25)...you may not realize this, but the Comments section is less and less populated with the long-term CFers and more and more populated with newbies. Newbies who have a tendency to whine and complain about how sore they are.

Comment #32 - Posted by: Matt G. at July 21, 2006 4:45 AM

BW 178#, Age 29

WOD, 6 full rounds. No weight added on pull-ups and all done kipping.

Have a good weekend.

Comment #33 - Posted by: Johnnylove at July 21, 2006 4:55 AM

10 rounds - 25# pullups (dead hang, no kip, throat touching bar each rep) using different grips each round.

Comment #34 - Posted by: kelly moore at July 21, 2006 4:55 AM

10 Kg dumbells for walking lunges 10 steps
5 pullups with 10 kg plate on dip belt. No kip.

10 rounds.

Comment #35 - Posted by: Ger at July 21, 2006 5:18 AM

as reqd - 5 rounds (all PUs broken)

Comment #36 - Posted by: dbones at July 21, 2006 5:31 AM

6 rounds
Lunges with 25#s as Rx
1st round pullups with 20#
2d round with 15#
3d round with 10#
rest of pullups with no weight.

Comment #37 - Posted by: Dan MacD at July 21, 2006 5:39 AM

put 10kg in a backpack and wore it to do this instead:

20 steps walking lunges
15 pushups
10 pullups

20 minutes, 6 rounds

Comment #38 - Posted by: bcf at July 21, 2006 5:47 AM

7 rounds + 10 WWL + 1 WPU as rx'd.

another great workout!

Comment #39 - Posted by: John Messano at July 21, 2006 5:50 AM

Deuce: As Rx'd - 8 rounds.

I think half the time was probably spent fumbling with the weighted chain belt!

P-Love: Subbed 60 lb. assisted pullups and 20 lb. dumbells for lunges - 8 rounds.

Good workout today

Comment #40 - Posted by: Deuce at July 21, 2006 6:30 AM

8 rounds as rxd + 1 round w/ bwt pullups

Comment #41 - Posted by: Jayl at July 21, 2006 6:48 AM

11 rounds + lunges......subbed 3 muscle ups for pullups...

Comment #42 - Posted by: BobM at July 21, 2006 7:03 AM

no weights, 5 rds. in 10 mins.

Comment #43 - Posted by: Redding Mark S at July 21, 2006 7:08 AM

Would a 25lb vest be the same as holding a dumbell between feet? Question might seem stupid but weight is on top and the alternative is the bottom.


Comment #44 - Posted by: Carlos V at July 21, 2006 7:09 AM

As RXed.

Total rounds: 9 + 10 walking lunges

All pull-ups after first set broken.

Last 5 or so pull-ups were pretty questionable. Only made it to about lip-level and was down to singles, too.

Comment #45 - Posted by: john v. at July 21, 2006 7:24 AM

subbed assisted pullups (120 lbs) for weighted pullups

16 rounds + lunges

Comment #46 - Posted by: paulw at July 21, 2006 7:25 AM

#23 Good post!

"one of the fittest guys on the planet"

I think this is funny. Just because he can do triathlons well he thinks he is fit. It is hardly a measure of fitness. If this guy attempted this event he would be crushed:


In any case this article pointed out by #17, acl says it best about Mark Allen:


Comment #47 - Posted by: MCC at July 21, 2006 7:31 AM

11 rounds

Just bodyweight on the Pullups. Also, my sore rotator cuff prevented full depth.

lunges were 25lbs each hand, 10 steps, 5 each side.

Comment #48 - Posted by: Brett_nyc at July 21, 2006 7:36 AM

Are you guys walking with 2 dbs and then using the chain belt for your PUs (like #41) or is there a more efficient way to do this?

Comment #49 - Posted by: Allan T at July 21, 2006 7:42 AM

11 rounds +10 steps+ 9 pulls (hands are torn apart... )

used 20# vest & 15# dbs

Comment #50 - Posted by: Sue Ady at July 21, 2006 8:01 AM

12 rounds
Walking lunges as rx'd
Max assist pull ups on Gravitron

Comment #51 - Posted by: Henry at July 21, 2006 8:33 AM

8 rounds: 10x25#dbs lunge, subbed 10xbwt jpu.
Only one pullup w/25#, surprised I could do it.
40yrs, 214#, 24th WOD

Comment #52 - Posted by: James N at July 21, 2006 8:44 AM

Quoting comment #12, Jack:

"BTW, the "evolutionary perspective" is soft science filled with generalizations and bogus assumptions. We are far removed from a primitive lifestyle and aren't returning to it anytime soon. There is no need for our exercises or diet to mimic primitive patterns when the rest of our life does not."

Jack, you should post this to the message board for further discussion--it would make a great topic.

Comment #53 - Posted by: cjones at July 21, 2006 8:46 AM

12 rounds as rx'ed. Combo of strict and kippers, used 25# vest.

Comment #54 - Posted by: steve hb at July 21, 2006 8:50 AM

7 Pull-ups short of 11 rounds. Sticking point was pull-ups, both grip strength, and the propensity for the bar I use in the gym to rip off calluses...fun times.

Comment #55 - Posted by: Jesse Woody at July 21, 2006 8:52 AM

err, what Matt G said.

-And- I was very happy to read Coach's comment. I find Mr. Devany's articles funny, in a freaky weird kind of way.

To the people think CrossFitters are crazy: they should check him out.

Comment #56 - Posted by: J Jones at July 21, 2006 8:54 AM

Wow - the weighted pull-ups kicked my butt!

7 Full Rounds + 10 lunges, 2 PUs as Rx'd

Comment #57 - Posted by: Brian L at July 21, 2006 9:08 AM

"As for the recreational athlete who is not competing at any level, my advice is to limit your hard training to less than an hour a day, with complete days off. Vary your exercise and other forms of play as much as possible."
It sounds like you may be new to Crossfit, but this quote from the last paragraph of the article sounds almost like a direct definition of Crossfit. Since doing Crossfit for 6 months, I feel better than I ever have before in my life. Due to this varied type of training. Give it a try and you'll see.

Comment #58 - Posted by: Jeff Vale at July 21, 2006 9:08 AM

WOD as rx'd: 6 rounds

The walking lunges didn't phase me at all but the weighted pull-ups brought me to a grinding hault each round.

Comment #59 - Posted by: Jonny Utah at July 21, 2006 9:08 AM

50 yrs 192#

13.5 rounds in 20 min. Subbed the weighted pull-ups wih 25# weighted vest. Low energy, but thanks Steve for loading up my iPod. I needed the Bonedaddies to jump start me this morning!

BTW, having done extremely long training skate workouts and racing from 1 hour to 11 hours on the road, I am at a much higher level of fitness and health with 3 months of Crossfit behind me. I know that if I decide to take on another long distance skate, I will be stronger physically and mentally and can push the HR to Zone 4 and stay there for a long time.

I love the mental focus that is developed through the intensitiy of a WOD. It matches up nicely with several hours of racing in much less the time! My skate workouts have become less frequent, but more fun since CF.

Comment #60 - Posted by: Mark Konen at July 21, 2006 9:11 AM

BW 170
Age 33

12 1/2 rounds, w/ 25 lb vest, 15lb DB

Devon (205 lbs) - 14 1/2 rounds, w/ 30 lb vest, 15lb DB

Jeremy (145 lbs) - 15 1/2 rounds, w/ 25 lb vest, 20lb DB

Used Dermabond afterwards to repair ripped calluses...(highly recommended its a kind of medical glue--works like a charm)

Comment #61 - Posted by: john c at July 21, 2006 9:14 AM

In regards to the article in question, I don't think CrossFitters have anything to feel threatened about. The article raises some interesting points, but in my opinion it's the over zealous endurance athletes that need to take note. Especially those who get into marathons and other long distance sports with limited knowledge and the belief that they are getting healthy without knowing the side effects.

Comment #62 - Posted by: Jonny Utah at July 21, 2006 9:16 AM

13 rounds

Comment #63 - Posted by: brent colson at July 21, 2006 9:20 AM

CFWUx3 minus plu
Substitutions: 15lb dbs for lunges, 40lb assist on gravitron

9 rounds plus 10 lunges

Comment #64 - Posted by: SueAnne at July 21, 2006 9:21 AM

Sub'd 15# DBs for PU's only after first few PU's done with 25.
7 rounds even.

Comment #65 - Posted by: Chris R at July 21, 2006 9:25 AM

Matt G.
I understand there is a place for discussions like this, but based on this comment and some of your posts in the past you seem to get a little too wound up about some of this. You will get further with kinder words. Just a thought.

Comment #66 - Posted by: Jeff Vale at July 21, 2006 9:36 AM

WU 1/2 walk on treadmill and stretch
WU PU and lunges
1st rd as rx'd with 25# PU
2nd rd partitioned 25# PU
3rd rd partitioned 25# PU
4th - 9th 12.5# PU
grip was shot

Comment #67 - Posted by: TJ at July 21, 2006 9:37 AM

9 Rounds + lunges and 5 pu's in round 10

20# dbs used (closest i had)

1st WOD since Muddy Buddy race on Sunday

Comment #68 - Posted by: b ring at July 21, 2006 9:49 AM

7 + 10 lunge and 5 pull ups. The only injury I have sustained from crossfit thusfar is a hernia, which I probably started years ago with a ME Oly squat. Fitness to me is not endurance, nor power, nor athletic skill. Fitness, is all about balance. What good is it to be able to bench press 500 lbs when you can't run 1 mile. I can outrun just about any 500 lb bench presser, and can out bench just about any track runner! That is what fitness is about- the whole thing. If you want to be the best bench presser, quit crossfit because crossfit will not get you there! I love crossfit baby! We do it to better ourselves, not break records.

Comment #69 - Posted by: Rick K at July 21, 2006 9:53 AM

MUSIC- I would like to have some place for people to list their favorite workout music. I am trying to build some good playlists. For me, I like hard rock. Rap and hip hop just doesn't push me. Soundgarden has long been a favorite of mine, but crossfit workouts call for something else. Ramstein seems to work well for me, anybody have favorites or a place I can find good workout music? Of course Rollins works- get some, go again!

Comment #70 - Posted by: Rick K at July 21, 2006 9:59 AM

CFWUx3 w/rings
BW 224

6 rounds as RX'd. Could definitely do more, but had trouble holding the dumbell with my feet (I guess that makes ME the dumbell!).

My left elbow started to ache a little after the first few sets. A little tennis elbow anyone?

Thanks, Coach!


Comment #71 - Posted by: tenacious "D" at July 21, 2006 10:00 AM

4 rounds: 15 minutes
20 steps of lunging
10# dumbells
10 pull-ups each round, broken in last 2: 40 then 50 assist on pull-ups (which is what slowed me down.
sooooooo tired from yesterday- no energy

4 sets of 15, 10#medicine ball sit-ups

Comment #72 - Posted by: Jenn M at July 21, 2006 10:05 AM

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

7 Rounds even
Subbed jumping pullups but still used 25# db

Comment #73 - Posted by: Dan H. at July 21, 2006 10:14 AM

Comment #71, Rick K--Search the message board as music selection comes up as a frequent topic.

Matt G., as always you hit the nail on the head.

Comment #74 - Posted by: cjones at July 21, 2006 10:16 AM

8 and 1/2 rounds.
You 12 round guys are my heros!

Comment #75 - Posted by: matt at July 21, 2006 10:24 AM

Thanks CJ

Comment #76 - Posted by: Rick K at July 21, 2006 10:25 AM

5 rounds with 25# lunges and 20# weighted PU 1st round, then 15# thereafter

Comment #77 - Posted by: Sam L at July 21, 2006 10:25 AM

cfwu x3

lunges- w/25 dumbells
push ups - just body weight.

10 rounds plus 10 lunges and 6 pull ups

Comment #78 - Posted by: Patrick Durkin at July 21, 2006 10:34 AM

8 rnds
20# p/u, split into 2 sets of 5

Comment #79 - Posted by: exupNik at July 21, 2006 10:35 AM

12 rounds
bwt for PU
#40 for Lunges

Comment #80 - Posted by: SKITZ at July 21, 2006 10:38 AM

7 Rounds + 10 lunges… the pull-up bar was low so I had to use a belt hung with a 25lb plate for the pull-ups.

Comment #81 - Posted by: bwhite at July 21, 2006 10:39 AM

3 x CFWUs (-OHS/PUs)
20 minutes of:
10 x lunge w/25# DBs - 9 rounds
10 x PUs w/25# weight belt - 8 rounds + 4 singles


Comment #82 - Posted by: Geoff B at July 21, 2006 10:50 AM

Unless I lost count I did 10 full + 10 lunge and 2 chins. The lunges were a nice rest from the chins, which were broken like Fez' english.

Comment #83 - Posted by: gaucoin at July 21, 2006 10:50 AM

CFWU, then WOD as Rx'd, 10 rounds. I kept telling myself, "Come on, you wuss, OPT is going to do at least 15!" but that was all I had. Pull-ups were way broken by the last round--and kipping pull-ups with 25 lbs between your feet is a whole new thing.

Comment #84 - Posted by: dammit at July 21, 2006 10:52 AM

bwt 150
age 33

For time:
Run 800 meters
100 Sit-ups
50 Back extensions
Run 800 meters


next 100 back ext
running 2nd leg very tough

Comment #85 - Posted by: Triple B at July 21, 2006 10:58 AM

BW 150#

As rx'd:
10 rounds plus 10 lunges

Comment #86 - Posted by: Shawn B. at July 21, 2006 11:04 AM

10 rounds as rx'ed. In the interest of full disclosure, I took yesterday off so I was operating on fresher legs than those of you who endured yesterday's torture. BTW, the Sisson article was thought-provoking, but doesn't it belong on the message board? As always, thanks, Coach and Lauren!

Comment #87 - Posted by: john wopat at July 21, 2006 11:06 AM

bwt for PU
50# for lunges
9 rounds + 10 lunges + 6 PU

I lost the website for the maps from a couple of weeks ago. Can someone post it for me?

Comment #88 - Posted by: ut steve at July 21, 2006 11:15 AM

20 minutes
10 step lunges with 25lb dumbells, pullups - bw only.

8 rounds plus 10 lunges and 4 pullups. stuck it out with bw pullups but they killed me, had to break up sets after round 2

Comment #89 - Posted by: christopher at July 21, 2006 11:27 AM

As rx'd: 14 rds. + 10 lunges + 5 PU

Comment #90 - Posted by: Anthony W. at July 21, 2006 11:39 AM

8 rounds as rx'd for first 2 sets. Then subbed 20# db for the rest of the pull-ups.

Comment #91 - Posted by: AStraus at July 21, 2006 11:45 AM

As Rx'd: 13 Rounds pls 7 pullups

Shoulders exhausted from yesterday.

Comment #92 - Posted by: Tommy A. at July 21, 2006 11:50 AM

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps
8 complete rounds in 21:08

Comment #93 - Posted by: jdg at July 21, 2006 11:58 AM

2/3 cfwu
8 rds even
burgener warmup, 1/3 cfwu

Pullups were mostly deadhang. Couldn't kip without whacking the damn weight off of my shin. All rounds broken.

Comment #94 - Posted by: Dale Saran at July 21, 2006 12:03 PM

As Rx'd: 11 rounds

Comment #95 - Posted by: tklink at July 21, 2006 12:09 PM

Age 35 BW 193
11 rounds as rx'd

And to think that when I first started the XF I could only do 2 pullups (and that was only in April)!

Comment #96 - Posted by: Allan T at July 21, 2006 12:12 PM

11 sets plus 10 lunges
(jump assisted pullups after 7th set)
Used weighted pack at 25lbs

Comment #97 - Posted by: Todd P. at July 21, 2006 12:18 PM

7 complete rounds, lunges were done 10 steps per leg not 10 total steps, for pullups I used 25lbs for first round and then went to just body weight since the first time I ever did 10 non stop pullups was Sun for Fran

As far as the article it sounded to me like a ad for Crossfit (quality over quantity, diversity, etc..). All the revolutionary points that make Crossfit great. But, it always amazes me that people need to belittle others to make their point, in this venue. We all have the right to our own opinions and should be able to express them without fear of ridicule or being called names. Jim

Comment #98 - Posted by: jimmiepop at July 21, 2006 12:19 PM


Age:42, Wt:179

CFWUx2 (+ extra situps)

9 rounds using belt with chain for weighted pullups.
AHR:159, MHR:173

I found that having a step aerobics platform directly under the bar put me at just the right height so that I could do the pullups without having to balance on a stool or jump to get the pullups done.

Comment #99 - Posted by: Donald E at July 21, 2006 12:22 PM

As Rx'd:
10 rds, 10 lunges, and 5 pull-ups.(almost made it to 11)
Pull-ups done on ledge, my hands are screaming.
Great Workout!!

Comment #100 - Posted by: chris l at July 21, 2006 12:25 PM

Theory is nice and all when it can be practically applied! Practicality is the domain of CrossFit IMHO. A good theory is one that can be applied, which makes, that it is not theory at all, but proof, law or force!

"Theory tells us that a*b=y,at least we think it does!? Maybe?"

CrossFit tells us that
Three rounds 21,15,9 reps for time of:
a+95lbs = T and
b+bodyweight = P
Fran = A sweaty human mass on the floor, in less than 5 minutes.

I have no point but to make myself laugh!!!

Todays WOD = 7 rounds!

Comment #101 - Posted by: Pierre Auge at July 21, 2006 12:26 PM

#89 - ut steve

Is this what you're looking for?

Comment #102 - Posted by: Donald E at July 21, 2006 12:26 PM

CFWU X 2 w/out pu's

14 rds. + 10 lunge steps and 5 pullups.

Since I weigh 157 today I scaled the weight to 20lbs in a day-pack; wish I owned some 2.5's. Pullups kipping, full rom, alternating grips each round, broken into sets of 6 and 4. Lunges knee almost to ground.

Comment #103 - Posted by: mas at July 21, 2006 12:31 PM

11 rounds + 12 lunges of:

20 lunges (no weight--10 per leg)
10 pullups on weight assist machine (12 for 1st 5 rounds, 13 for last 6)

My question is this: I now have a gym where there is a pullup assist machine. I used to just do jumping pullups/negatives. Is it better to do the full ROM with a lot of help from a pullup assist machine, or do the jumping/negatives? And I can't do kipping...tried, can't figure it out.

Comment #104 - Posted by: emily h. at July 21, 2006 12:32 PM


WOD - 13 rounds just regular pull ups no weight though...25lb dumbells for lunges. I'm smoked!

Comment #105 - Posted by: Nick D at July 21, 2006 12:35 PM

cfwux 3 rds squats pushups cable rope crunches x 15 dips back ext x10 no pu's

used a 17lb weighted vest for entire workout
25lb db walking lunge 10 steps
17lb weighted pu's (all sets broken)
bwt 240
rounds 6

a little mad at myself felt like i mentally mailed this one in . I definitely could have pushed harder.

Comment #106 - Posted by: brian t at July 21, 2006 12:37 PM

completed 16 rounds plus 10 lunges as prescribed.

Comment #107 - Posted by: Phill in Va Beach at July 21, 2006 12:48 PM

11 rounds

pull-ups were broken

Comment #108 - Posted by: Lance W. at July 21, 2006 12:57 PM


wore 25# vest + carried 25# dbs

Comment #109 - Posted by: dan colson at July 21, 2006 12:58 PM

CrossFit: Forging Elite Fitness

Comment #110 - Posted by: rencol at July 21, 2006 1:10 PM

26yo 200lbs

CFWUx3 (subbed pushup instead of pullup)
all lunges with 30lbs in each hand
first 2 PU with 25, 6 with 20, 2 body weight

first 2 rounds untimed
then did 8 plus 10 lunges 5 PU's in 20:00

105 PU
110 lunges

then .5 mile walk

Comment #111 - Posted by: Greg at July 21, 2006 1:23 PM

As rx'd.
14 rounds + 10 lunge steps and 5 pullups

Comment #112 - Posted by: Chris in Ottawa at July 21, 2006 1:23 PM

8 full sets with 2 seconds left over. Just didn't have it today, felt like I was moving through molasses. Get some...

Comment #113 - Posted by: FireSmac at July 21, 2006 1:30 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 10 push ups, 5 pull ups, 10 squats
Walking lunge, carrying 15 pound dumbbells, 10 steps: 10 – 10 – 10 – 10 - 10
Weighted pull-ups, with 15 pound dumbbell, 10 reps: 8,2 – 4,4,2 – 4,3,3 – 4,4,2 – 4,3
4 rounds + 10 lunges, 7 pull ups
Felt tired, maybe need a couple days off?????

Comment #114 - Posted by: Sesoku at July 21, 2006 1:35 PM

11 complete rounds- alternated pronated and supinated grips on pullups.

Comment #115 - Posted by: Paul Si at July 21, 2006 1:36 PM

7 Rounds
And feeling great!!!

Comment #116 - Posted by: Eddie Laubengeyer at July 21, 2006 1:36 PM

If I had a dime every time MattG helped out someone new to CF on this website, I am sure I could retire now. This goes for the Comments section, and the Message Boards. If you have the pleasure of going to a seminar, and he is there- guess what- he will offer his help to you there also.

Comment #117 - Posted by: JeffT at July 21, 2006 1:38 PM

9 rounds

Comment #118 - Posted by: kevin at July 21, 2006 1:42 PM

10 rounds as rx'd

Comment #119 - Posted by: Chris S at July 21, 2006 1:45 PM

BW 180
CFWU x2 (decreased # of PUs)

10 full rounds plus 10 lunges and 5 pullups.

Comment #120 - Posted by: TonyR at July 21, 2006 1:52 PM

7 rounds + 10 lunges, 7 pullups

Pullups dead hang
Lunges w/ 2 12kg kettlebells

Comment #121 - Posted by: Neal Dickey at July 21, 2006 1:59 PM

#116 (lol) obviously has no idea what he is talking about.

The thought of Matt G whining is about as funny as the thought of him being 'owned'.

Sometimes he can be a little snippy because people tend to post first and read later. It gets old after you have been around here for a few years.

Comment #122 - Posted by: J Jones at July 21, 2006 1:59 PM

Comment #106 Emily H.
I prefer to do jumping pull-ups. That way you are using our own weight to do the exercise. I found that this method has increased my pull-up numbers (dead hang pull-ups) dramatically. Good luck.

Comment #123 - Posted by: Ben S. at July 21, 2006 2:02 PM

9 rounds with 20# dbs

Comment #124 - Posted by: PeterN at July 21, 2006 2:08 PM

Did 5 lunges each leg, and then weighted pull-ups from dead hang (no kipping).

First set of pull-ups unbroken; after that, each set was broken into 4-3-3 format.

6 rounds in 20:01 (the last pull-up counted though because the motion started before the buzzer sounded!)

Comment #125 - Posted by: Clippa at July 21, 2006 2:15 PM

5 rds didn't time

Comment #126 - Posted by: jason v at July 21, 2006 2:17 PM

Posted by J Jones - "#116 (lol) obviously has no idea what he is talking about... The thought of Matt G whining is about as funny as the thought of him being 'owned'."


Comment #127 - Posted by: bwhite at July 21, 2006 2:30 PM

Done Rutman-style*...15 rounds + 10 lunges and 6 pullups.

*Wore a 25lb. vest and used a 35lb. DB. DB was held in a variety of unilateral positions (rotated on a per round basis): hanging at the side, at chest level, extended overhead. Pullups were no-kip on rings.

WOD was #3 for the day.

Comment #128 - Posted by: Matt G. at July 21, 2006 2:42 PM

9 Rounds

25 lb dumbells / 20 lb vest for pullups

Comment #129 - Posted by: Steve D at July 21, 2006 2:55 PM

I hate posting after Matt G

7 rds plus 10 lunges and 4 pull-ups

Pull-ups with 25, 10 lb and just bw. All rds broken. lunges with 25 lb db.

Comment #130 - Posted by: anthony at July 21, 2006 2:59 PM

Did Thursday's WOD first. Then this one, Gravitron for pullups (but I'm pulling 65% of my body weight instead of the 35% I did when I started). Also I subbed 15 lb dumbbells.

7 rounds and ten steps.

Comment #131 - Posted by: treelizard at July 21, 2006 3:09 PM

11 rounds as prescribed. Put dumbbell between legs for pullups. Tiny kip on some of the later ones. A sweat-fest.


Comment #132 - Posted by: TK at July 21, 2006 3:13 PM

9 rounds.

Comment #133 - Posted by: Paul Peterson at July 21, 2006 3:13 PM

10 rnds + 10 lunges + 3 PU's, as rx'd.

Comment #134 - Posted by: Newlin at July 21, 2006 3:18 PM


Subbed 30# DB and tubing assisted ring pull ups

9 rounds + 10 lunge and 6 pull ups.

Comment #135 - Posted by: Kegger at July 21, 2006 3:22 PM

I rnd (interupted)+ XI rnds XXV# xvest
bw: CLXV

a couple were jumping negative pullups towards the end

Comment #136 - Posted by: Thomas at July 21, 2006 3:26 PM

I didn't have 25# weight so I threw what I thought was 25# into my ruck and wore throughout the workout.

11 rounds with kipping and the last four I did the balance of pullups from a box-jumping.

Thanks Coach

Comment #137 - Posted by: Bill H at July 21, 2006 3:47 PM

a meagre 8 rounds as prescribed.
Just like to add that the 25lb dumbbell between the feet was way harder than the occasions when I've worn the 25lb vest.

As evidence I've done full Angie (100 pull ups, press ups, sit ups, squats) in the vest in only 6 mins more than it took me to do the 80 pull ups and lunge walk today.

Matt G. As ever I'm in awe of your performance, though today I overestimated even your abilities. When you said you wore the dumbbell extended overhead, I was for a while trying to work out how you'd done a pull up with a dumbbell extended above your head!!

Comment #138 - Posted by: markb at July 21, 2006 3:48 PM

8 rounds as rx'd...bw 160lbs

Comment #139 - Posted by: crash at July 21, 2006 3:51 PM

I was somewhat dismissive, and perhaps flippant, in my comments regarding Art Devaney.

I did want to make the point, however, that theoretical and hypothetical objections to an extant fitness program, where no evidence or data supports the objection, is a fruitless Internet game with which I’ve little patience and even less time.

Let me give one example fairly extraneous to the current discussion. Look at the Wikipedia entry for CrossFit: One of the studies cited to support the notion that our blended stimulus won’t deliver the results that separating strength and aerobic components will is based on a study of middle-aged women doing isolation movements on machines coupled with low intensity aerobics. This study is entirely irrelevant to our situation and programming. I’d have been embarrassed to offer it up.

Also, the idea that anything found in our programming owes its origins to the musings of academics is completely wrong.

We’ve consistently and effectively entertained hypothetical and theoretical constructs only where data that supports the construct can be found that is measurable, observable, and repeatable. To date the inputs/objections from academics have been insignificant and fail that critical test.

I’ve reached out to Art Devaney on several occasions – directly and through mutual friends. To date nothing. My contention is that Art ought to have his pet theories, most of them excellent, all of them intriguing, in my view, held to the light of experimentation and clinical test. (I don’t believe that his programming would survive that scrutiny intact.)

On the current subject: CrossFit is potent medicine. The dose response curve is steep, very steep. Flat line dose-response curves are indicative of ineffective medicine. Can you take too much? Yes, as with every super-potent prescription, the spectre of overdose looms large and constant. To those who’ve burned themselves at the stake of ego and carelessness: too bad. Learn to follow directions.

Comment #140 - Posted by: Coach at July 21, 2006 3:53 PM

Don't feel bad lol #116 I think Matt G called me a Jacka-- once. When I commented how great the picture was of the guy doing the neck rolls with the weights. I still love it. If it wasn't Matt G. then I apologize. However, Matt G. has alot of guys getting his back so he must be alright.

Great article by Mark Sisson. My problem is knowing when and how to tune it down. Great place to start some research. At 36 I don't have any break downs but I compete all the time in powerlifting and age modified track & field.

WOD as rx'd

17 rounds and a lunge. Grip feels good.

RTC = Ryan T. Collins

Comment #141 - Posted by: RTC at July 21, 2006 3:53 PM

Age 39
BW 195

Complete as many rounds in 20 minutes as you can of:
Walking Overead lunge, 50 pound bar, 10 steps each leg
BW Pullups, 10 reps

10 rounds

Comment #142 - Posted by: Dino at July 21, 2006 3:53 PM

cfwu x 3

As rx'd 5 rounds + 10 lunges

Comment #143 - Posted by: Jay at July 21, 2006 3:56 PM

as Rx'd
4 pull ups shy of 11 rounds.
Hands shredded.

Comment #144 - Posted by: ACFD capt dan at July 21, 2006 4:07 PM

Emily #106:

I'm mostly in agreement with the earlier poster who urged continuing to use the jumping and/or negatives with your real bodyweight.

I'm not completely opposed to the Gravitron (or other assisted pullup) . . . it's far better to use that than a "pull-DOWN" machine.

But I would limit its use to *very* out-of-condition or recovering-from-injury situations . . . if you can do four or five jumping pullups and/or negative pullups (get to the top anyway you can, take 10 seconds to lower yourself), those will get you to "real" pullups faster. Nothing like handling your true bodyweight . . .

Comment #145 - Posted by: davidjwood at July 21, 2006 4:15 PM

6 rounds, 20# barbells on the lunges (I only have the evens, and I didn't want to go up to 30, I was scared) and no weights on the PUs.

Note to self, this was the first workout utilizing the new stand-alone pu bar/dip station. Hard to get a rhythm at first, wants to tip, but got the "hang" of it, haha. Farewell to the stinky doorframe bar, and with it, the heat of the garage.

bw 200, trying to follow a zone type diet more closely. Would like to be around 185.

Comment #146 - Posted by: Brandon D. at July 21, 2006 4:19 PM

7 rounds as rx'd.

Comment #147 - Posted by: John N at July 21, 2006 4:20 PM

cfwu x 3 - pu's subbed 30# db curls to press
WOD 6 rds walking lunges w/30# dbs unbroken np with bwt pu's. 1 more rd lunges but no pu's left. all pu sets broken. it's just a matter of how many pu's can i do in 20 min for this WOD.

Comment #148 - Posted by: Lou_D at July 21, 2006 4:27 PM

Age: 25
BWt: 135

8 rounds as perscribed: 19mins 34secs
9 rounds in 22mins 10seconds

Had to share the dumbbells and the pullup weight belt with my workout partner, so the exchanges took some time, but I would've needed the rest anyways.

Comment #149 - Posted by: Darrin at July 21, 2006 4:33 PM

6 rds in 20:28, 5 rds + 7 PUs in 20 mins. 10 min ellip w/u 14/14. hr avg 128, hr max 162.

Comment #150 - Posted by: kevin o at July 21, 2006 4:34 PM

I think that there were a number of things irritating about #9 post today, and it &%^$ several people (the article itself wasn't the issue)

a) The daily comments board on a training day is NOT the place to post anything like that length of article, and/or to expect thoughtful discussion. The message board is far more appropriate.

b) That exact article *IS* currently under discussion on the message board (started last Wednedsay), her is the link:


Daniel is/was welcome to offer his thoughts for consideration there (I hope he will). (Actually, so is Mark Sisson.) Attempting to hijack the daily comments for a discussion of Daniel's own choosing is kind of poor form.

c) The manner of presentation of the article basically *seems* to imply: "you guys are doing it all wrong". (Maybe it wasn't intentional, but it sort of comes across that way.) Given that, I don't think that anyone should be surprised if it was a less than completely cordial reaction . . . especially since most people would conclude (as some have noted above) that CrossFit actually AGREES with the overall thrust of the article.

d) The article's author lays claim to having been one of the "world's fittest people". Clearly, he's entitled to his beliefs, but that claim (coming from a triathlete) is not going to count for much here, and *is* going to get him classified as, well, "boastful idiot" comes to my mind. Coupled with the implicit "you guys are doing this all wrong" message, this sort of adds to the overall sense of rejection that the message encountered. Hence, the perception of ad hominem attacks.

e) I honestly don't know if people whine much here, or if it's lots of newbies currently on the board, or not.

I've been CrossFitting for years, and generally only get better when I am willing to make myself sore occasionally (not every day, though). I'm not posting workouts right now because I'm improvising around a torn-up shoulder (no, it wasn't CrossFit that did it), and my personal workouts don't connect much with the daily WOD.

Comment #151 - Posted by: davidjwood at July 21, 2006 4:35 PM

Went hiking to see where I am at, not encouraging at all.

Mailbox, 44#, 3:08:00 - very pathetic time.

The question is to continue with CF and hike rarely, or lug weight uphill more often...

Dear CrossFitters, can anybody answer what is the best to improve time and leftover strength for uphill hiking with a heavy backpack? In a way, just doing that same thing seems as functional as can be. But I also have my doubts. I have only done 11 CF workouts so far and while there is a definte muscular strength improvement, no cardio, or aerobic endurance gains yet.

Comment #152 - Posted by: RAFAELH at July 21, 2006 4:43 PM

9 rounds as rx'd. Was not in it mentally.

Comment #153 - Posted by: MSR at July 21, 2006 4:45 PM

Karl=7.5 rounds as Rx'd
Dorie=10 rounds 15lb lunges/10 good push-ups

I got hung up by some guys at our big box gym who are interested in what we do. I was willing to be interupted if it works out that we make some new "friends".

Comment #154 - Posted by: Karl G (from Champaign, IL) at July 21, 2006 4:48 PM

9 rounds plus 10 lunges and 5 pull-ups

first 3 rounds as rx'd
then used 15lb db on pull-ups

Comment #155 - Posted by: Tony A at July 21, 2006 4:59 PM

9 rds
put two 10-lbers in my plate carrier and kipped my ass off for the pullups. funny how chalk turns to lubricant when it's in paste form. got into a good groove with the lunges at the end that got me breathing heavy.

Comment #156 - Posted by: Ben L at July 21, 2006 5:11 PM

BW 170

15rnds + 6 lunges

Wore 20# Wieghted vest for pullups, and vest plus 20# dumbells for lunges

ROM on pullups could have been better, and did lunges knee to ground alternating legs standing in place. I am still having trouble doing the full ROM on the pull ups. I am coming all the way up just not full locking out my arms. Still need some work on that.

Comment #157 - Posted by: DaveT at July 21, 2006 5:17 PM

Friday 060721
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds completed to comments

bwt 193

7 Rounds +3 PU

all 7 rounds did lunges with 25#.
1&2 25#, 3-20#,4-15#,5,6,7-10#

Good work out HR 78%

Comment #158 - Posted by: Phil Sarris at July 21, 2006 5:18 PM

RAFAELH (#157)...my friend, 11 CF WODs is not a valid basis on which to judge whether CF will work for you. That's just barely 2 weeks (I know as a society we're into instant gratification...but that's a little extreme). In addition, you need to consider your diet, your rest, etc.

CF is a GPP...General Physical Preparedness...program. If you have a very specific goal in mind...being the best you can be at hauling a ruck up a mountain...then you need to concentrate/focus your training on that goal.

BTW...your question is best posed back in the Message Board where it will likely receive more attention.

Comment #159 - Posted by: Matt G. at July 21, 2006 5:22 PM

8 as rx'd

Comment #160 - Posted by: dk at July 21, 2006 5:23 PM

8.5 rounds, as rx'd. bwt ~112

Comment #161 - Posted by: Lynne Pitts at July 21, 2006 5:25 PM

As Rx'ed: 9 rounds plus 10 lunges

Comment #162 - Posted by: Jason P at July 21, 2006 5:25 PM

Bw 160#
10 rounds in 20:13
9 rounds 8 pullups in 20:00
First set unbroken, after that whatever I could get typically 3 or 4 per pullup

Comment #163 - Posted by: Jim D. at July 21, 2006 5:31 PM

As Rx'd: 8 sets of lunges, 7.5 sets of pull-ups
pull-up sets broken
right ham hurt a little mid-way

BW = 175

Comment #164 - Posted by: George C at July 21, 2006 5:32 PM

42yrs 170# - Body wgt on pull-ups. - 8 rounds plus 10 lunges in 15 mins.

Comment #165 - Posted by: johnp at July 21, 2006 5:33 PM

25# lunges x10
BWT p/u's x10

7 rnds.

My pullups are really limiting me, but they are slowly getting better...had to resort to semi-jumping p/us after 2.5 rounds.

Comment #166 - Posted by: SPB at July 21, 2006 5:42 PM

BW = 166

abdominal work
9 mins jumprope: 1000 skips, 100 double-unders (64 consecutive -- new PR)
CFWU x 2 (less pullups)

WOD: subbed body-weight pullups (mostly jumping)
12 rounds + 7 lunges

knees started hurting on lunges on about the 8th round; pullups improving, but still a major weakness: did 8 in first set + 2 jump, then all jumping after that, broken into 5, 3, 2

Comment #167 - Posted by: madman at July 21, 2006 6:04 PM

as rx'd 12 rounds completed. bw 191.

Comment #168 - Posted by: Jason Brown at July 21, 2006 6:05 PM

12Rds+10 lunges
35 min cardio 140 Avg BPM

Comment #169 - Posted by: Rick at July 21, 2006 6:11 PM

4 rounds + 5 pullups as RX'd. Pullups with DB between feet (obviously, no kips, and broken - into singles at the end), and lunges in multiple directions.

Still sore (in a good way) from the OHSquats, and the pullups were the death of me. In the words of Dan John "not all of them are gems" - and this one sure wasn't.

Comment #170 - Posted by: Patrick at July 21, 2006 6:13 PM

8 3/4 rounds.

Comment #171 - Posted by: SJV at July 21, 2006 6:14 PM

13 rounds to the wire.

No 25's, so I had to use 30's.

I am still always amazed how even the simplest looking workouts can be absolute killers! Gotta love it!!

Comment #172 - Posted by: Ian Carver at July 21, 2006 6:16 PM

11 rounds
22lb vest walking lunges
bw Pullups

Comment #173 - Posted by: peterh at July 21, 2006 6:31 PM

#156 - davidjwood

I'll agree with you that when I read comment #9 this morning I thought it was rather long and was probably best suited for the message boards. However, I thought it raised some interesting points and was looking forward to reading Mr. Glassman's (Coach) response. I must say that I wasn't really surprised to read "Coach's" response, as that is what I've seen in some of his other posts. What really prompted me to write this comment is yours and other's responses where a defense is made for that kind of behavior. I had to shake my head when I read where you wrote "Hence, the perception of ad hominem attacks." For reference, an ad hominem attack is defined as: "marked by or being an attack on an opponent's character rather than by an answer to the contentions made" [Merriam-Webster Online Dictionary]. When "Coach" called Art Devaney a "dilettante and a theoretician" without
addressing anything in the post, then it can be called nothing other than an ad hominem attack. So my point isn't an attempt to correct your understanding of the words "ad hominem", but to raise the point that you and some others on this site seem to be suffering from some sort of "The Emporer's New Clothes" syndrome. We need to call a spade a spade here. We shouldn't be so quick to rush to the defense of either the program or
this site's owner. Let them stand and fall on their own merits and faults.

I'm not drinking the kool-aid. I prefer to think for myself.

Comment #174 - Posted by: Donald E at July 21, 2006 6:36 PM

pullups -dead hang with 25 lbs. in a backpack

sean-8 rounds (pretty poor pullups)

Comment #175 - Posted by: PIPER at July 21, 2006 6:37 PM

Quick question.....when exactly did the caveman/hunter gatherer become the fitness goal? The goal used to be to push the limits of your fitness, not achieve some "natural" state. To me it is the difference between taking a job where you make *just* enough to feed, cloth and shelter yourself and being the CEO of a Fortune 500 company. I don't work out to be a hunter gatherer. I workout to see how far I can go. People bag on triathletes around here but they are training for a race and the goal of that race is testing their endurance. Not to simulate the "hunter/gatherer" lifestyle. Who the hell wants to be a caveman and why? Sounds like a step backwards in more ways than one.

Comment #176 - Posted by: James at July 21, 2006 6:39 PM

12 rounds

Pull ups on rings with kipping in the later rounds. I am kinda pissed I didn't think to do it like Matt did (didn't read his results until after I completed the wod).

#164 (Matt G):

"BTW...your question is best posed back in the Message Board where it will likely receive more attention."

See everyone! He can be polite and to the point, when he wants to!

Comment #177 - Posted by: J Jones at July 21, 2006 6:40 PM

9 rounds using 25lbs in the vest for the pull ups. Instead of taking off the vest and using two twenty five pound Db's. I just used the vest and grabbed two twelve pound Db's.
I had a hard time hanging on and kipping the pullups.

I also did two rounds from yesterdays workout

Comment #178 - Posted by: Neil at July 21, 2006 6:49 PM

9 complete rounds

Comment #179 - Posted by: JackM at July 21, 2006 6:53 PM

The Art Devaney/Mark whoever topic fired me up!
1st workout:
Renegade Man Makers-25#db's
Knees to elbows.

15 minutes rest
2nd workout:
CF WOD as Rx'd
13 rounds +10+3

5 minute rest:
5 minute bi-lateral plank with 20# vest.

The world is filled with pseudo researchers and experts. We must hope to have the discernment to know who to/not to believe. Each wants us to 'buy into' what they say or believe.

I am truly sorry to hear that the gentleman had to retire at 29.

Within the CrossFit community, we have world class coaches to mentor and teach us. My 54 years of being a 'walking clinical study', combined with the years of fitness experience provided by the CF community tells me I am in good hands.

I don't know about you or how old you are or how healthy you feel, but I am in the best health/physical condition of my life. I'm not ready to retire. There might be a record or a new goal out there somewhere!!

Comment #180 - Posted by: Skip Chase at July 21, 2006 7:19 PM

6.5 rounds

Comment #181 - Posted by: Junior at July 21, 2006 7:21 PM

Pullups were bodyweight, could figure out how to quickly transition from the lunges with my #25 plates to pullups with one of them hanging off of me somehow...no dumbbells...

I got 11, but stopped with 5:37 left on the clock as I ripped a calus on my hand during a pullup and it was bleeding everywhere...oops.

It would have been much harder if I had rigged the weight, I think it was imbalanced without it.

Comment #182 - Posted by: tedw at July 21, 2006 7:30 PM


Heart wasn't into it, did yesterday's WOD prior to today's; as rx'd -8- rds.


Comment #183 - Posted by: Danny T at July 21, 2006 7:37 PM

6 rounds + 10 lunges. PUs w/o kip.
20# DBs for Lunges
15# DB for PUs
BW 155#

Comment #184 - Posted by: SethO at July 21, 2006 7:49 PM

Two steps = one pace.

1000 paces of the Roman Army = one mile
Each pace is just over 5 feet.

Comment #185 - Posted by: Trekker at July 21, 2006 7:58 PM

BW: 193lbs

Max Effort Bench: worked up to 215lbs x 1

Didn't do today's WOD since it was ME Bench day.

Comment #186 - Posted by: Mike K at July 21, 2006 8:11 PM

Age 50/BW 240#
(subbed unweighted pullups)
9 rounds plus 5 lunges finished off round 10 in 21:14

Comment #187 - Posted by: stan k at July 21, 2006 8:15 PM

17 Rounds

10 # dumbells for lunges. Could have done more weight! No weight for pullups, dead hang pullups... about 1 at a time though. It was way too hot to even kip.

Comment #188 - Posted by: Deanna at July 21, 2006 8:16 PM

Stephen Sengebush and Matt McKinley

5 rounds each

Comment #189 - Posted by: Matt McKinley at July 21, 2006 8:18 PM

BWT 250
warm-up 115 min row
As rx'd - 6 rounds
10 lbs lunge/5lbs PU - 8 rounds

Comment #190 - Posted by: BBH at July 21, 2006 8:29 PM

7 rounds 10 lunges 3 pullups as Rx'd

Yeah! When I started this in April I was using the heaviest band assist for pullups, three months later with 25 lbs.

Comment #191 - Posted by: a noble at July 21, 2006 8:31 PM

MATT G: Thank you for the encouragement and clarification.
I totally agree with your assessment, and I am not a slacker. It was just seeing how well my body responds in some aspects and not so well in others - so I thought I'd ask.

Got the point about the Message Board, will do.

Finally, CrossFit is really awesome, I love it, love it. Great methodology, and a wonderful delivery: Free? With a built-in diary? - unbelievable!!!

Thank you so much, Coach!

Comment #192 - Posted by: RAFAELH at July 21, 2006 8:37 PM

Comment #185 - Posted by penty, in reference to Matt G - "Yes, that is your opinion. But it’s weird I don’t see your result for the WOD posted here not complaining or at all."

Hey Penty... try using the "find" tool on your browser and search for "Matt G." You'll find he posted his results in message #133... read and be inspired...
"Done Rutman-style*...15 rounds + 10 lunges and 6 pullups.

*Wore a 25lb. vest and used a 35lb. DB. DB was held in a variety of unilateral positions (rotated on a per round basis): hanging at the side, at chest level, extended overhead. Pullups were no-kip on rings.

WOD was #3 for the day.
Comment #133 - Posted by Matt G. at July 21, 2006 02:42 PM"

For the record, I'm tired of this "Kool-AiD" BS analogy... I adhere to CF principles because it delivers results like no other fitness "program" I've ever undertaken. My CF-ing self now could kick my former triathlete's ass hands down... in so more ways than just running, biking and swimming... but including those as well.

The world needs more folks like Matt G...

Comment #193 - Posted by: bwhite at July 21, 2006 8:45 PM

BWT 205
As RX'd 15 rounds

Comment #194 - Posted by: Mike Singer at July 21, 2006 8:47 PM

Unweighted pullups for rounds 1&2, jumping negatives after.

5 rounds + 10 steps

Comment #195 - Posted by: Maurkov at July 21, 2006 9:16 PM

rx'd, 9 rounds + 10 lunges, 3 pu's

Comment #196 - Posted by: Piper at July 21, 2006 9:46 PM

8 rds as rx'd

Comment #197 - Posted by: t-bo at July 21, 2006 10:35 PM

Donald E,

The claim presented in introducing the topic was that some of CrossFit's ideas had come from Art Devaney's teachings. Did you see that? Are you following the thread??

Art doesn't have the experience to be giving teachings that could lend themselves to CrossFit's methodology, not untested.

This program is empirically driven, clinically tested, and community developed. We will never implement for broad public consumption the untested beliefs of pundits with no clinical background. It would be unethical, unprofessional, and outright stupid.

Art is an economist, a brilliant free market economist no less, but an economist with no clinical experience in exercise. If he does, he's been very careful not to share that knowledge with anyone. His friends are not aware of any such experience.

He is a dilettante. That is not a character attack and your characterization of it as such is pathetic. Read the post again and you'll find your your contention that I've not addressed anything in the post is just plain wrong.

What you've not been able to articulate very well is that I didn't respond to Mike Sisson's letter to Art. Careful readers will see that I actually did in my post, albeit indirectly.

Here's the direct response: I'm glad that Mike Sisson now realizes that all his work (low intensity/high volume) and diet (high carb/low fat I'll bet the ranch) fell far short of being fit and were in fact foolish. Curiously, he still thinks he was one of the fittest men on earth.

Finally, thinking that anything in Sisson's post is a repudiation of anything CrossFit is doing could only be suggested by someone completely unaware of what CrossFit is. Daniel starts by worrying about our high intensity low volume work and then posts the silly ramble by a low intensity, malnourished (my assumption) fellow who is struggling to come to an awareness realized by nearly everyone who posts on these pages.

By the way I'm quickly given to character attacks when character is clearly shown lacking. I don't see that anywhere here - just poor reading and muddled thinking. I hope that helps.

Comment #198 - Posted by: Coach at July 21, 2006 10:38 PM

#199 bwhite,

Yes, I realize now I did miss his results post and am not above admitting I made a mistake on that point. I make mistakes (I'm human) and admit them freely that's called being an adult.

So bwhite because I made that mistike it invalidates my entire point? Is it your positon with Matt, that posting results allows one to demean others simply because you can post a better WOD time than those who aren't as "fit" or may want to share their discomfort?

You should reread the basics of CF. Who is crossfit for? Everyone, that includes the "newbies" and the "whiners". CF belongs to coach, not the MAtt Gs of the world.

Comment #199 - Posted by: penty at July 21, 2006 10:40 PM

Buttercup version
J: 1.5 sets
D: 3 sets

Comment #200 - Posted by: Deejay at July 21, 2006 10:48 PM

Rob - 13 rounds as Rx'd

Taylor(12) - 12 rds + 1 Pull up. 12# DB for thrusters and unweighted kipping pull ups.

Tehani(9) - 11 rds + 6 thrusters 12# DB for thrusters and 45# lat pull downs.

Comment #201 - Posted by: Rob Moss at July 21, 2006 11:00 PM

BW: 170lbs
Age: 31

13 rounds

- first two sets of pullups w/ 25lb then dropped all weight for pullups

- all lunges w/ 25lb dumbells

Comment #202 - Posted by: LMD_Mike at July 21, 2006 11:48 PM

9 rounds. Lunges with 2 x 13kg DB. Pulls with 25lb backpack. Left the backpack on for last round of lunges as I was running out of time to take it off for lunges and put it back on after.

Comment #203 - Posted by: John B at July 22, 2006 1:55 AM

BW=150. Dead hang pullups, variety of grips, with a (really painful) dumbell between the feet or ankles. Full ROM.

Two pullups shy of 8 rounds.


Comment #204 - Posted by: Dan Silver at July 22, 2006 1:58 AM

41 Yoa., 182 lbs.
CFw/u minus pullups
As Rx'd

8 rounds.

Glad to be in the game.

Comment #205 - Posted by: Mark Sampson at July 22, 2006 2:47 AM

6 rnds + 10 lunges + 3 PU

switched to 12# DB for PU in rnd 4

Comment #206 - Posted by: EMelton at July 22, 2006 3:13 AM

+10 Lunges
+6 Chins

2x12.5kg DBs for Lunge
12.5kg in Dip Belt for Chins
Neutral Grip Chins Strict.

Comment #207 - Posted by: Adc (CrossfitSydney) at July 22, 2006 3:22 AM

bw 146#
9 rounds

Comment #208 - Posted by: pat d at July 22, 2006 5:52 AM

Franz - 13 rds
Joe - 11 rds

Comment #209 - Posted by: Franz at July 22, 2006 5:55 AM

age 41
bwt 228

9 rounds (assisted pullups)

Comment #210 - Posted by: Todd B at July 22, 2006 6:03 AM

pullups w/out the dumbbell.

12 rounds.

Comment #211 - Posted by: Brian G. at July 22, 2006 6:17 AM

as rx'd. 9.5 rds. pu broken and with different grips.

Comment #212 - Posted by: von-paul at July 22, 2006 6:18 AM

8 rounds.
rx'd lunges
assisted pullups. grip was totally gone.
getting there.

Comment #213 - Posted by: ryatwork at July 22, 2006 7:47 AM

Mr. Glassman,

I will assume that you are referring to me when you wrote "... poor reading and muddled thinking". Are you serious? Are you so full of yourself that you think you can sweep away or draw attention away from what you've written?

Here in fact is your direct response to the original post:

"CrossFit has drawn absolutely NOTHING from the teachings of Art Devaney.
Art is a dilettante and a theoretician - a very clever and intriguing dilettante, with near zero clinical experience."

My poor reading and muddled thinking skills are only telling me that you're defending CF by stating that you've not drawn from Art Devaney's teachings, and are labeling him as a dilettante and a theoretician. What I find pathetic is your attempt to imply that you calling him a dilettante wasn't a character attack. You were clearly making an ad hominem attack but you won't own up to it. How sad is that?

In closing, I must say that I am enjoying working out using the Crossfit methodology. I do have some serious reservations about the frequency of injuries that seem to occur with following this exercise regime. I've experienced some amount of overuse injuries in the nearly three months I've been following Crossfit, and have seen many others posting comments of injured shoulders, elbows, and backs. Some of the injuries I've seen posted follow along with the "Emperor’s New Clothes" theory in that they attribute their injuries to "farming injuries" or are otherwise quick to exculpate the Crossfit methodology. Perhaps we are who you were referring to when you so arrogantly said "To those who’ve burned themselves at the stake of ego and carelessness: too bad. Learn to follow directions."

I hope this helps.

Comment #214 - Posted by: Donald E at July 22, 2006 8:02 AM

as rxed
6 rds and 3 pu

Comment #215 - Posted by: ericu at July 22, 2006 8:14 AM

As Rx'd
11 rounds + 10 lunges

Comment #216 - Posted by: Tim F at July 22, 2006 8:14 AM

bw: 125
12 rounds
15 lb dumbbell lunges
jumping/strap pullups

Hands are tore up :-(

Camp Liberty, Iraq

Comment #217 - Posted by: Ann Marie at July 22, 2006 8:15 AM

15lb db, 11 rounds

Comment #218 - Posted by: mfbunch at July 22, 2006 9:28 AM

6 rounds as RX'd

Strict form pullups.


Trained Maximum speed of:
CJ + PP @ 135lbs x 10 - 1min 25sec.


Ordered 2 CrossFit T's, won't wear them until I feel worthy.

Comment #219 - Posted by: Gazelle at July 22, 2006 9:46 AM

2nd day without electricity. Been sleeping like crap and living off fast food. Oddly enough, feeling cranky and tired. Just did ten rounds of lunges and BW pullups. Did not push; about 16-17 minutes.

Comment #220 - Posted by: John Seiler at July 22, 2006 10:52 AM

6 Rounds
used 40# for walking lunges
and 25# for weighted Pull-ups

Crossfit Liberty

Comment #221 - Posted by: BK at July 22, 2006 10:58 AM

1 mile warm-up 7.5
12 rounds
lunges with 25lb db, first three rounds reg. pull-ups, all the rest jumping.

10 min eliptical
12 rounds
15lb db, jumping pull-ups.

Comment #222 - Posted by: James W. at July 22, 2006 11:29 AM

11 rounds

1st set of pullups with 25 lb extra
body weight next two sets of pullups
thereafter pullups with 60 pound help from pullup assist platform (only thing open)

crowded gym here on FOB Falcon--not conducive to crossfitting at all

Comment #223 - Posted by: gkjake at July 22, 2006 11:40 AM

8 rounds + 1 set of lunges

Lunges: 10 lb. dumbbells + 20 lbs. in a backpack

Pullups: 20 lbs. in a backpack

BW = 140

Comment #224 - Posted by: Steve G (age 44) at July 22, 2006 11:47 AM

weights as rx'd

8 rnds

Comment #225 - Posted by: lgm at July 22, 2006 11:51 AM

Maybe I overanalyzed the routine but wasn't sure if it was 10 steps total (i.e 5 steps each leg) or 10 steps per leg...so I did 5 steps each leg = 10 steps...

as Rx'ed

6 rounds + 10 lunges

Comment #226 - Posted by: Frank Menendez at July 22, 2006 12:35 PM

As written... 9 rounds + 10 lunges + 2 pull-ups.
25# db's, dead-hang pull-ups.

Comment #227 - Posted by: Mel Jenkins at July 22, 2006 12:49 PM


Comment #228 - Posted by: J. Ride at July 22, 2006 1:06 PM

20 min of people looking at you at the gym like you lost your mind cant wait till tomorrow

20 min
lunges 20 times no weight per my knees were a crackin
super gravitron 120 lbs
17 sets
reorganzied garage cut lawn took out the trash where is my harem for my full body rub down

Comment #229 - Posted by: Cablemigrant at July 22, 2006 1:22 PM

9 Rounds as Rx'd.
I will be taking a week off, starting tomorrow. Been at it for four straight months. Have seldom felt better than I do now.

Comment #230 - Posted by: Ben S at July 22, 2006 1:31 PM

Anthony (BW=180)
Notes: as rx'd
Rounds: 10 + 3 lunges

Jodi (BW=110)
Notes: all lunges with 15lbs, first round of chinups with 15lbs, second round with 10lbs, remaining rounds with no weight
Rounds: 12

Comment #231 - Posted by: Anthony B at July 22, 2006 1:32 PM

5 rds
pull ups done w/15 lbs

Comment #232 - Posted by: cja at July 22, 2006 1:48 PM

After playing tennis for an hour and half, I had enough energy for 4 rounds of
Walking lunges, 10 lb weights
Assisted pull-ups (110 lb assistance)

Love the lunges...

Comment #233 - Posted by: Gigi148 at July 22, 2006 2:05 PM

modified pullups 10 pds on lunges 11 rds

Comment #234 - Posted by: Tuber at July 22, 2006 2:11 PM

2.5 lb lunges
Gravitron at 11, then 10

6 or 8 sets (can't count when tired)

Comment #235 - Posted by: Paolo at July 22, 2006 2:20 PM

As prescribed: 6 rounds

Comment #236 - Posted by: Scott at July 22, 2006 3:04 PM

Had to comment on the article about intensity. The difference between other workouts and Cross Fit is that you work out to the intensity that you want to work out to.

In addition, I have to comment that I train very hard in martial arts (6 days a week) in Brazilian Jiu Jitsu, Krav Maga, and Boxing. If it wasn't for the conditioning that Cross Fit gives me, I would be in serious danger.

Because of the flexibility, strength, power, and stamina I get from cross fit, I don't get as injured and when I do get an injury, it's a lot less serious than others that don't do excellent conditioning (aka Cross Fit) Most people that say that Cross Fit is too intense or that weight lifting only causes injury probably don't push themselves too hard at anything.

Comment #237 - Posted by: Christina Sklebar at July 22, 2006 3:22 PM

11 Rounds

2 Muscle ups

Comment #238 - Posted by: ACFD_Ben at July 22, 2006 4:03 PM

OUt of town with no facilities. Went for an absolutely EPIC mountain bike ride with my 14 yo son, my first ever. Tons of climbing, single track, bombing down ski hills for a total of 3 1/2 hours on the bike. 7 months ago I make it one hour max pre-CF. GPP prior to a totally new physical activity.

I'm a physician and a scientist, constantly hypothesizing and testing. Theory without testing and real-world implementation just doesn't work in the crucible of real world illness, nor does it work in the real world of commerce. I enjoy the theoretical and the discussions thereof, but really, don't you want something that just flat out works?


Comment #239 - Posted by: bingo at July 22, 2006 5:40 PM

Donald E,

Yes, I was referring to you. Your reading is weak and your thinking weaker yet. Neither observation, by the way, is an attack on your character, but on your intelligence and objectivity.

I am not defending CrossFit, not here, not in my post, not anywhere, frankly. I’d not until now found the need to defend CrossFit and especially not from the Sisson post.

I meant what I said. I’ll rephrase it in hopes of your better understanding me. Art Devaney hasn’t the clinical experience required to influence a program designed through and during decades of hands on athletic training of tens of thousands of folks. Speculations based on personal, anecdotal, or theoretical constructs are in great need of experimentation for validation.

I have great interest in economics; I am however a dilettante in that field. Is this a personal attack on myself - an “Auto Ad Hominem attack”? I guess so. I see it more as a fact, no matter how much in love I may be with my own theorizing on matters economic.

Your gripe is that I didn’t respond to Sisson’s post. Art made no reference indirectly or directly to CrossFit or our programming, or programming similar to CrossFit’s, and if you read Sisson’s post you’d see that it is entirely irrelevant because it takes issue, quite clearly, with programming that is diametrically opposed to CrossFit’s. How in the world did you miss that? In sum the Sisson letter is not worthy or appropriate to respond to. It’s sloppy thinking to see the Sisson piece as an attack on CrossFit. Most here would see it as a validation of our model. Why don’t you?

Where, Sir, and here is where you’ll fall flat on your face, was the attack on CrossFit that you think I need to defend? There was no reference to CF other than by Daniel who a) doesn’t understand CrossFit and b) errantly offered that CrossFit has been influenced by an economics professor who only publicly offered his personal and anecdotal views on fitness long after this program was in full maturation. (Views which I mostly support but only because they jive with an extensive clinical experience.)

Clinical testing (Canadian Forces, Colorado State Patrol, Florida Police Corps) and widespread military and LEO adoption of CrossFit has demonstrated that CrossFit is dramatically safer, i.e., incurs substantially reduced injuries than incurred in traditional PT, but I’m to accept your position based on your personal experience and hunches drawn from others’ postings?

The reason I didn’t see the attack on CrossFit is because there was none until your last post. The attack that I didn’t respond to was one that you had yet to level. The attack lived in your head and I can confidently assure you that it is groundless now that it’s been expressed.

How is it that you know that the injuries posted are of the “Emperor’s New Clothing Theory”? Because you know CrossFit is dangerous and have “serious reservations?” You’ve begged the question here and don’t recognize it.

Finally, it “does help” and immensely. I can now very specifically delineate what it is that you don’t understand, what conclusions you’ve reached, and the lack of foundation for those conclusions.

And, perhaps I am referring to you in my offering of “too bad” to those unable to follow directions. Is it possible that your form lacks, and that you’ve bitten off more intensity that you can deal with? That pairing is a train wreck.

Comment #240 - Posted by: Coach at July 22, 2006 6:33 PM

As RX'd(dead hang pullups)

Comment #241 - Posted by: Derek at July 22, 2006 6:36 PM

6rds + 10 lunges + 6 pullups
as RX'd

Comment #242 - Posted by: Jeff Richardson at July 22, 2006 8:20 PM

7 rounds and 10 lunges.

Comment #243 - Posted by: Steve Howe at July 22, 2006 8:22 PM

Can't moderators move the (big quotes coming) ''discussion'' to another forum area?

Comment #244 - Posted by: timM at July 22, 2006 8:41 PM

Mr. Glassman,

I’d really like you to look up the word “megalomaniac” if it’s not one you’re already familiar with. I’ll supply you with a definition here for your reference:

Megalomaniac: a delusional mental disorder that is marked by feelings of personal omnipotence and grandeur. [Merriam-Webster Online dictionary]

You truly must be suffering from this or some other disorder where you feel you must attack the intelligence/reading ability of others when they question anything Crossfit or take you to task on your ill mannered behavior.

For me to continue this conversation would be pointless, as I’m not sure you’re mentally up to it. After all, what is the point in dealing with a megalomaniac?

I think you probably need to be reminded that you’re just a middle-aged guy who has developed a fitness program and started a web-site. You’re no better than the rest of us, and really should refrain from being so rude to others. Your arrogance and self proclaimed superior intellect are completely off-putting, and will ultimately make you more enemies than friends. Also, based on your poor behavior and attitude, I honestly think that your self-given name of “Coach” is completely undeserved.

Comment #245 - Posted by: Donald E at July 22, 2006 10:39 PM

BW 132

9kg DB Lunges; JPUs concentrating on negatives

About 10 rounds + 10 lunges + 7 JPUs (may have miscounted)

Comment #246 - Posted by: Alicia Zhuang at July 22, 2006 11:53 PM

7rds + lunges + 2 pull

Comment #247 - Posted by: Eric2 at July 23, 2006 2:55 AM

6 rounds plus 10 lunges
most of the time seemed like it was spent recovering from sets of one and two pullups at a time with alternating grips. lunges were cake.

Comment #248 - Posted by: photoman at July 23, 2006 6:48 AM

Had to modify as I did not have a place to do PU
10 Lunges with 25 dbs
10 bdwt rows
14 rounds in total

Comment #249 - Posted by: AJonusas at July 23, 2006 6:55 AM

12 rds at the buzzer

Comment #250 - Posted by: Steve72 at July 23, 2006 7:05 AM

4 rounds as prescribed.

Comment #251 - Posted by: Neil Eldridge at July 23, 2006 7:22 AM

not sure if this is good: 22 rounds 25# dumbbell walking lunges-10 reps/same for pullups/ 20 min. interval jump rope total time about 1 hour 3 minutes...is that ok? I'm somewhat new to this,but it sure is fun!

Comment #252 - Posted by: Jodi at July 23, 2006 8:49 AM

5½ rds.

10db lunges
assisted pullups

Comment #253 - Posted by: TeressaJ at July 23, 2006 9:37 AM

6rnds + lunges + 5 pull-ups.

24kg kb for lunges,
25lb of sand in backpack for pull-ups.

Comment #254 - Posted by: brendan melville at July 23, 2006 9:43 AM

6 rounds + 10 steps walking lunge, as rx'd

after first round all sets of pullups were broken to no more than 4 at a time. should have dropped the weight and kept the intensity up.

Comment #255 - Posted by: LMD_matt at July 23, 2006 10:11 AM

10.5 rounds.

Pull-ups unweighted.

Comment #256 - Posted by: DC Steve at July 23, 2006 10:37 AM

as Rx'd
7 rounds + 3 pullups
bw = 196lbs
3 x 20 situps w 20lb medicine ball

Comment #257 - Posted by: JT Calgary at July 23, 2006 12:26 PM

Donald E (#245)...

Why bother coming around then? Don't let the door hit you on the way out.

Comment #258 - Posted by: Matt G. at July 23, 2006 2:13 PM

8 rounds; could have benefitted by having stations closer

Comment #259 - Posted by: Steve T at July 23, 2006 2:44 PM

lunges with 25 lb DB, 10 steps
weighted PU x 10

8 rounds in 20 minutes

1st 2 rounds of PU with 25 lb DB, no assistance
3rd round 25 lb DB, jumping
4-5 rounds 20 lb DB, jumping
6-8 rounds 15 lb DB, jumping

Comment #260 - Posted by: Mark Rosen at July 23, 2006 3:19 PM

Julie and I were both well into round 7 at 15 minutes when Tommy ran and tripped in the back yard and bit through his lip.

Julie walked with 10# db's and did ring rows with a 25# backpack. I did it as Rx'd.

Comment #261 - Posted by: Chris Jordan at July 23, 2006 4:24 PM

Did pullups w/o weight, but mixed up grips

10 rounds

Comment #262 - Posted by: Aaron at July 23, 2006 6:00 PM

10 rounds plus 10 lunges and 2 pu's (all pu's w/o weight)

Comment #263 - Posted by: GAK at July 23, 2006 7:14 PM

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound plates, 10 steps
Pull-ups, 10 reps

8 rounds

All pull-ups using thumbless overhand grip.

Comment #264 - Posted by: Alfie at July 23, 2006 7:19 PM

Walking lunges as rx'd

subbed jumping pullups for pullups, used 25# backpack, resisted descent as best I could

10 rounds + 6 walking lunges

Comment #265 - Posted by: Travis at July 23, 2006 7:32 PM

10 Rounds

Comment #266 - Posted by: Huff at July 23, 2006 7:54 PM

This is rather weird. Usually when i go check the comments i see how much everyone here owns me with every workout, but this seems to be the first time i've been above average, or even well above average.

21 full rounds.

BW - 150lbs
DB- 25lbs each hand
Pull Ups - full range BW. Of course these were broken sets coming into the 5th round.

Comment #267 - Posted by: Edmund Vega at July 23, 2006 11:59 PM

oh, no wonder. i forgot to add an extra 25lbs to my pull ups. haha. you guys still school me.

Comment #268 - Posted by: Edmund Vega at July 24, 2006 12:00 AM

Subbed body by fish w/o no 2

Comment #269 - Posted by: Nick K at July 24, 2006 1:46 AM

catch up day:
yesterdays' WOD 26:15,
followed by todays':
8 full rounds
subbed 35# dbs (all I had) on lunges
25# plate in old backpack for pu's
Hot day outside today!
41 yo, bwt 185
Much respect to the folks doing 11-13 rnds on this!

Comment #270 - Posted by: docdoll at July 24, 2006 5:04 AM

6 Rounds + 10 Pullups
Subst 20 lbs DB for 25 lbs

Comment #271 - Posted by: Ralph99mba at July 24, 2006 5:16 AM

8 rounds

Comment #272 - Posted by: GeorgeM at July 24, 2006 5:19 AM

Matt G. - My initial response to you was censored, probably due to me telling you to P-(rhymes with "hiss") off. Do me a favor and stay out of my business and I will do the same for you. I find your negative attitude something I'd rather not deal with.

Comment #273 - Posted by: Donald E at July 24, 2006 6:43 AM

BW 172#, CFWUx3 minus pullups
Rxd 6 rounds (breakdown sets for wted pullups
OHS 3x85#, 3x85# knees hur and form off
4-(20 second hanging L-sits)

Comment #274 - Posted by: kent Kasica at July 24, 2006 7:33 AM

CFWUx3 (sub leg raises for PUs)
8 rounds (kind of), last two rounds PUs were without dumbbell, and last to PUs in round 8 came after 20 minute mark.
Lunges were easy, but the PUs came 1 at a time after the first 2 or 3 in the early rounds.

Comment #275 - Posted by: Doug at July 24, 2006 9:12 AM

Modified CFWUx3
10 x lunge walk
10 x air squat
10 x sit-up (unanchored)
10 x supermans
10 x pistols (to 24" depth)
Dips (6/6/7)

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Pull-ups, 10 reps

Total rounds = 7 + 10 steps + 2 pull-ups

Notes: Elbow is a bit tender, so skipped the weighted pull-ups in favor of dead-hang, palms towards me, close-grip pull-ups. I think the lunge walk helped identify one of the weaker parts of my posterior chain. Ouchy...

Comment #276 - Posted by: Nicholas Burgett at July 24, 2006 10:43 AM

Subbed 15# Pullups added weight to keep moving. Dropped to 12# after round 3.

6 Rounds complete, + 10 lunges+ 5 pullups

Comment #277 - Posted by: Baron at July 24, 2006 10:52 AM

11 rounds

body wieght on pullups, had to move to gravitron and jumping last few rounds.

Comment #278 - Posted by: Brandon C at July 24, 2006 11:34 AM

7 rounds + 10 lunges and 5 Pushups

Comment #279 - Posted by: ChadC at July 24, 2006 12:03 PM

14 rounds with only 40lb assisted pull up vs usual 60lb assisted pull up. down to 221 bw today.

Comment #280 - Posted by: Davie at July 24, 2006 1:07 PM

Warm-up 1000m row

WOD rx'd

Completed 5 rounds in 20mins
lunges 25lbs for all five rounds
Reverse-grip pull-ups 25lbs x 3rounds, BW for last two rounds

Comment #281 - Posted by: Curt at July 24, 2006 2:26 PM

10 lunges
10 pull-ups

Used 20# DBs. 8 rounds.

Comment #282 - Posted by: A.M. at July 24, 2006 2:56 PM

7 rds.

Brooke used 15#db's, 65# pullup assist- 8 rds.

Comment #283 - Posted by: Andrew B at July 24, 2006 5:13 PM

MattG is the man.

Comment #284 - Posted by: Andrew B at July 24, 2006 5:21 PM

cf w/u
9 rounds + 10 lunges and 5 p/u's.

Comment #285 - Posted by: Travis Braddock at July 24, 2006 6:20 PM

16 rounds exactly

22 # vest + 25 # dbs for lunges
vest only for pull-ups (kipping)

Lucky(?) to have the vest to allow kipping and virtually no transition time.

Thought I was going to get 20 rounds. Did 1 round per minute for the first 10 rounds then fell off the cliff. I find the vest tires my shoulders quickly...gotta love it.

Comment #286 - Posted by: kramer at July 24, 2006 7:12 PM

age 28
bw 191.2

As Rx'd
W pull up with 20 lbs...

8 rounds flat

Comment #287 - Posted by: Stéphane Briand at July 25, 2006 3:50 AM

Pullups still my weakness
Did jumping negative PU's without added weight taking full 10 seconds to go down.
It was suggested by another crossfitter on a different thread that this is better then a Graviton machine. I think he's right.
Did lunges as rx'd.
6 rounds and a bucket of sweat.....ouch.

Comment #288 - Posted by: NYCRaider at July 25, 2006 5:33 AM

Substituted Body Weight Pull-Ups

9 Rounds + 10 Lunges + 4 Pull-Ups

Comment #289 - Posted by: A. Taylor at July 25, 2006 10:13 AM

11+10 lunges

wu=run 1.1 mile, cfwux3 light on pu's
used backpack with 25#'s
end quick stretch

Comment #290 - Posted by: GregEv at July 25, 2006 10:48 AM

almost 7 rounds - did 10 steps per leg, 25#
negative and assisted pull-ups

Comment #291 - Posted by: Tracie at July 25, 2006 2:20 PM

10 - 2 x 11 kg. dumbbells walking lunge
10 - pull ups, wearing backpack of 5 kg. of weights

7 rounds + 3 walking lunge

Pull ups were jumping towards the end, but stayed up for a count of three before lowering down slowly, so it was pretty tough. At one point, I kept wearing the backpack during walking lunge. great workout

Comment #292 - Posted by: Christina Sklebar at July 25, 2006 3:16 PM

Hello everyone¬

Thought this would help improve my pull up strength did this with 7kg back pack although pull ups where terrible towards the end tried to get forehead over bar at least.

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps (11kg dbs)
Weighted pull-ups, with 25 pound dumbbell, 10 reps (7kg backpack)

Rounds = 8 and 10 lunges.

London Crossfitter!

Comment #293 - Posted by: Lorenzo F at July 25, 2006 3:36 PM

7 rounds as Rx'd
put a 25lb plate in a backpack for pull ups
also weighted had to wait a bit for pull up bar with my workout partners

I didn't even read the first long post, but I feel that if you can't read your own body and figure out when to back off on the intensity thats on you. No need to come on the board and try to cut down the best fitness program I've been apart of in over 20 years of athletic and fitnes training. I really don't see a need for coach or anyone else who loves crossfit to get on the board and defend it. If you don't think it works for you, then find a program that will.

Peace Out

Comment #294 - Posted by: Meyer at July 25, 2006 4:17 PM

8 rounds total:
used 15 lbs in each hand for lunges and 15lbs for first 4 sets of pull ups, last 4 sets done w/ body weight.

I found this suprisingly hard, great workout

Comment #295 - Posted by: John BIlenki at July 25, 2006 4:38 PM

Done 7/21/06:

Ruby- 8 complete + lunges + 8 pulls. Used 20# dumbbells for lunges and put 10# in backpack for pulls.

Comment #296 - Posted by: Joe M. at July 25, 2006 4:46 PM

bw 165#

as rx'd 14 rounds

used dumbell between leg and palms facing me on pullups.

Comment #297 - Posted by: bridges at July 25, 2006 10:01 PM

4 rounds as RXed.

Lunges went great.

Pulls were like hitting a brick wall.
If this comes up again, might try scaling down to 10lbs on the pulls for a better metcon workout.

Comment #298 - Posted by: mws at July 26, 2006 5:32 AM

12 rounds

Comment #299 - Posted by: IM_Sam at July 26, 2006 9:37 AM

M - L=5@15’s, Assist PU=1@50, 3@40 + 9

D - L=5@25’s, Weighted PU=4@25 + 4

Comment #300 - Posted by: Dylon at July 27, 2006 7:37 AM

6 rounds, had a lot of fun with it, nice workout!

Comment #301 - Posted by: Pavel Saenz at July 27, 2006 9:02 AM

6 rounds with wt on PU
6 rounds without
+ lunges and 7 PU
Good fun!

Comment #302 - Posted by: firedave at July 27, 2006 9:50 AM

10 rounds +lunges + 6 pullups

Comment #303 - Posted by: Jussi at July 27, 2006 10:04 AM
Post a comment

Remember personal info?