Ooh me, death by chin up.

I'm on the same wavelength as someone...I swear at about 3 this afternoon I was thinking about this WOD and had the idea it might show up again soon.

We used to do this WOD in college except we subbed beers for the pullups. Good times...

Rob, I believe the name of the WOD was "Power Hour"!

http://www.break.com/top_rated/bigstrength.html

not sure if they was ever posted, but it is worth the watch. Talk about a balance between strength and flexibility and stamina, to create an incredible display of power.

Once we cap out on pullups, can we do jumping pullups until we cap out on those, too? I'm so weak on pullups I'll cap out on regular pullups awfully fast, and won't get too much of a workout.

#5 - Dr. Eric, no kidding -- don't forget a phenomenal sense of balance. That was an amazing display.

How could I miss this cert.?!?! The men were all so GOOD looking!

Not to mention, my beautiful ladies as well, but come on, give it up for those guys!!!

I'm with you, Sara. I want my CrossFit calendar! Managed to find a couple nice screensavers though. ;)

Travis bwt:236
8 rounds, all pull-ups unbroken, then had to stop, forgot I had a meeting.

i need 2 find out how 2 do those pushups that guy did in the end of that vid

#10 -Chris... no kidding, I guess you should modify all of your heavy deadlifts to grip with the far tips of your fingers, that would be the starting point, followed by the finishing point of trying to locate your finger tips on the floor.

This will work well my ME Deadlift workout tomorrow.

This workout is good

or we could watch "YOU GOT SERVED" 1000 times and try to copy what they do

oooh yeah, i love this one!

Just got back to base and wanted to say that this weekend at the CF Cert Seminar was nothing short of excellent. Thanks to everyone for making it happen. Semper Fi to all the Devil Dogs who attended.

Awesome video....

22 rounds + 18 reduced kip parallel grip doorway gym pullups.

#10 - Chris, you start with the frog stand, then you build up from there. The problem is you actually have to be born for this. With my 6"2, long legs, that I use mainly for jumping there is no way I can stay horizontal because my center of gravity is too low.

#19 i've seen a tall person do those but you have to put your legs out to the sides like you are doing the splits, but not all the way, until you center of gravity is high enough

Madman- Yes. I would suggest you go through it once w/just doing strict/kipping PU's. Then again doing Jumping. It'll be fun.

Treelizard- You'll have to come to a cert for the calendar.

Just wanted to take a minute to say thanks and hi to all those who came out for the Training Seminar and the Certification Seminar the past two weekends. It was a pleasure and I was stoked to see everyone out there learning all they can. As well as charging it on the workouts and group training. I'm even more stoked to see so many people w/that hunger for something so great.

And a special thanks to Coach, Lauren, Tony, Nicole, Castro, Chris, World Class Rob, etc.. and the rest of the trainers. You guys, as usual, all rocked!

Lisa and Eddie... Thanks again for everything. The last two weeks were awesome. And I look fwd to hanging out w/you guys again and getting my ass handed to me by your creativity Eddie on the WODS brother.

Get some, Go again!

40# assist, almost got nine rounds, so close! 8 rounds and 8 pull-ups. Last time was 8 rounds on 60# assist, so at least I'm slowly improving... This means next time I'd better be doing 10 rounds on 20# assist (you hear that, treeliz of the future?!)

Followed up with yesterday's WOD.

Shoot, I'm lying, it was 50# assist. Okay, so I only got 10 lbs and 8 pull-ups better, but it's somethin'.

DJ--Calendar AND I'd get to improve my form? I'm so there. ;)

16 rounds flat

Had extra time so followed by:

500M Row
50 pushups
1000M Row
50 pushups
2000M Row
50 pushups

(22:51)

P.S. (third post of the day, lol) I was wondering what everyone's strategy for this WOD was. Mine was to get all the pullups done as quickly as possible so I'd have more rest time between rounds. But I'm not sure this was a good idea, because on that last one I got in about three not-quite-a-pullups, and if I had let myself space it out a little better, maybe I would've gotten my nine rounds.

Today's picture pointed something out to me. Why are so few black people involved in CrossFit? I'm certainly not saying this is a Whites-only community (today's picture proves that), but I rarely see blacks in any pictures on any of this site or any of the CrossFit affiliates. I have seen a few, but fewer than I would think. This program does basically boast to be the best all-round athletic conditioning program on earth (and I believe that it is) and given the cultural importance of athletics to the African American community, you would think that more blacks would be attracted to anything that would make them better athletes. Anyone have any thoughts?

Kelly,
By my math that is 271 pullups in 23 minutes.

Insanely well done.

9 RDS + 9 PU...a personal best by one PU

10 rounds
no jumping, but mostly singe reps last 2 minutes

Last time I remember some people did kipping and some people did dead hang on this WOD. What's the current thinking on this? Mix it up from time to time for variety's sake or stick with the good old kip?

thanks
Tariq

20+15
BW137#

Yea I'm glad I have been a day behind because I have no idea what I am supposed to do....Lost newbie on this one some help explaining this one please...

15 rounds (all strict pullups)...
However, somehow I finished with 17 pullups on last round! I think the lack of oxygen was messing with my math.

Finished with 25 straight minutes of various ab exercises

Cablemigrant(#33) "newbie"

Happy to explain today's WOD.....

As the workout description states, start your watch and within the first minute that elapses you must do one pullup; you must complete 2 pullups within the second minute; 3 within the third minute, and so on until you are unable to complete the number of pullups corresponding with the minute you are on. Hope that helps!

What does "Use as many sets each minute as needed." mean?

Anyway, got 8 rds + 7 on rings. Total PU = 43. Felt great until I hit the 8th round.

18 rounds.. (posting in the swadow of KELLY is sooo humbling).. nice work Kelly!

a debut of 6 rounds + 6

BW 177

7 rounds + 6

10 ROUNDS DEAD HANG

Aet 43
BW162

15 rounds
Felt much stronger to start with than last time, but should have paced myself better in terms of effort as the last 15 were a *real* struggle and essentially jumping singles

Did Saturdays WOD today as I missed it then and got:

18.97

then attempted todays WOD (but did ring pull ups )and got:

10 Rounds

All strict..

Steve

20 rds plus 17 chins, 21 next time
(18/16 last time)
160 lbs bwt on 3 hrs sleep...new baby

completed 10 minute mark/11pullups

12

So Joey D what your saying is do as many pullups in one minute. do as many pullups in two minutes . Do as many pullups in three minutes is there a video on this progession I just cant seem to get my head around it.

#46, cablemigrant,
1st min.-1 pullup
2nd min.-2 pullups
3rd min.-3 pullups, etc.
You are done when you can't do the number of pullups corresponding to that minute, ie. only 8 pullups in 9th min.

Good luck!

Only 8 full rounds died on the 9th. I got 9 full rounds last time but today I got through the first 7 unbroken. I think this is the biggest difference. All reps dead hang with varied hand grip.

#46 it's not that difficult. don't over think it.
do 1 pullup within the first minute
do 2 pullups within the second minute
do 3 pullups within the thrid minute
do 4 pullups within the fourth minute, etc.
get it? after 4 minutes you will have done 10 pullups
continue until you can't do the number of pullups required for that minute. if you are new to crossfit or pullups then don't expect to get too far.

you may space the pullups as you wish within the minute. during the thrid minute, for example, you can do one pullup every 20 seconds if you wish or simply bang 3 out and chill for the remainer of the minute

final scoring is like this: when someone writes 6 rounds plus 5 it means they did six pullups during that sixth minute and then only got another 6 during the seventh minute. they are done.

hope that helps.

CFWU x 3: 45 Min spinning class. Will head to the park with my kids and do the WOD on the playground after work.

9 rounds + 5. Last couple of rounds were broken.
Ran 2 miles afterward

bw:225
31
11 rounds

11 rounds plus 5

9 rounds, last one broken.

bwt: 168.8
ht: 6'1"
26 yoa

6 rounds + 3 kipping
continued to 14 rounds +14 jumping (the beep snuck up on me)

Okay I got my head around it I was way over thinking it.
Thanks everyone

6 rounds +3 all single jump to max reach pullups
then with no rest tried again
6 rounds +3 again
then 3x45# OHS
40yrs, 213#, 27th WOD

Well, I will be doing this one again when I get home from work. My pull up bar is attached to park of my garage...when I do a lot of pull ups things make a lot of noise. I woke my wife up this morning, so had to stop midway.

1st try got 11, had plenty of gas left, was pushing for 16.

16 is my target for this afternoon.

14 rounds + 11 reps
1 rep more than last time - maybe levelling off.

New PR 17... Last time got 14+8...
My hands are hurting!!!

7/25/06 8:30 am

Weight: 70 kg

15 rounds + 12 pull ups

132 pullups total

Finished with:
4 parallel bar hanging hand walks (10 feet)
4 parallel bar dip walks (10 feet)

10 rounds + 9 in 10:45
All pullups strict deadhang from rings.

Well I'm finally getting around to my first post after practicing crossfit for almost six months. I'm 48 and in the best shape of my life. What a perfect way to welcome in my fifth decade on this wonderful planet. Thnx CF!

Yesterday's WOD:
3x 95
2x 105
2x 115
2x 120
1x 125
1x 135
1x 135
1x 140
1x 140

Today's WOD: 10 rounds as rx'd

8 rounds- jumping...

13 rds + 10

mix of dead hang, kipping & jumping

I'm still in a state of shock after last weekends certification seminar at Crossfit SD. I can't thank enough Coach, Nicole, Tony, DJ, Steve, Jeff, Rob, Andy, Ernie, Lisa and if miss anybody I apologize, for such a motivating event. Travis said it best "Coach is the Bruce Lee of fitness", just light years ahead of his time. Thanks again and greatly looking forward to upcoming events!

Mike Mello
Crossfit Long Beach

#46 (Cablemigrant):

stand at the bar. Do one pullup (takes maybe 3 - 5 seconds). rest for 55 - 57 seconds.

After exactly 60 seconds from the time you first started have passed, do two pullups (takes maybe 5 - 8 seconds). Rest for 52 - 55 seconds.

Afer exactly 120 seconds from the time you first started have passed, do three pullups (takes maybe 10 - 15 seconds). Rest for 45 - 50 seconds (the remainder of the 3rd minute).

After exactly 180 seconds (3 minutes) from the time you first started have passed, do four pullups. Rest for the remainder of the fourth minute.

etc. . . . .

Each minute, you do one more pullup, and get just a little bit less rest time before you have to go again (and do one more pullup than before, again).

Tuesday 060725
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Pull ups on rings
10 minutes

ran 8 x 30 seconds max sprints w/ 90 seconds recovery between each one.
BP 135# 10 reps x 3

i like this.
-e

16 rounds, same as last time.

11+8

mwalker #36:

I think "use as many sets each minute as needed" means it's okay to have broken sets as long as you get the designated number of pull-ups.

I might be wrong though. Would like to know if getting off the bar for ten seconds is cheating or not.

Someone please help me.

So this WOD says that I have 9 minutes to perform 9 pullups when I get to that round? And 10 minutes to perform 10 pullups? I don't get it...

Someone please bash my dodo brain in. I get it. a progressive ladder, that hurts as one progresses... Got it. Please forgive my ignorance...

#5
Absolutely amazing video link. Thanks for sharing that.

The insertions of my biceps are still very sore from Friday's lunges/pullup workout. Any suggestions for what I could do today to get some exercise but stay with the WOD program??

bw 190lbs.

10

10 rounds mostly strict.

rested 1 min, then did 11-15 jumping.

16 rounds even.

As Rx'ed: 12+9

To Curious George #27:

One of Life's Mysteries just like these

-why is there is less than 50% graduation rate for LA schools
-why you don't see more diverse crowds @ cultural events
-why the New Orleans Saints will never win a Super Bowl
-why people hate each other and are so called religious
-why a hate crime is different from any other type of harm to another
-why a crack mom can have kids with no health issues while a healthy couple has a child with issues.
-why people don't educate themselves more to get out of poverty
-why super models date rock stars
-why the ref made a bad call when it's your team while the ref made a good call when your team wins
-why how illogical an issue may be but you still defend it just because it came from your political party
-and the list goes on and on

I just started crossfit yesterday. I'd never done thrusters before, so I just practiced some.

35 yo
120 bwt

45 minute pilates class.
6 rounds plus 5, dead hang.

I'm already totally devoted! I'm already in pretty good shape, and can't wait to see the improvements that others have talked about!

10 rounds

subbed assisted pullups + dips for pull ups

10 rounds+10

KB (Kollege Bob) 9 rounds

CFWUx3
BW225
12 Rounds as Rx'd...four more than last time!!

Thanks, Coach!

-Dennis

13 rounds +10

are you supposed to keep hanging the entire time? Just want to verify. Thanks.

BW~220
15 rounds.
the first 12 looked good. The last 3 had more jumping pullups than I would like to admit, and my hands are tore up.

Curious George, it is curious.

BUT, I am a surfer in Florida, and I often wonder the same thing about surfing, since the only black people I have ever seen on a surfboard in the U.S. have been friends of mine that I have taken out to teach how to surf. But I am fairly certain that the Ku Klux Klan is not out there patroling our nation's beaches, keeping black youths from getting in the ocean, as I am sure they are not patroling in front of your local crossfit affiliate.

It's just one of those culture things most likely. From what I've seen in my 29 years of living all over the United States, for the most part, white and black people just don't hang out that much in this country. Is that because all white and black people are racists? Hardly, although many are. I am not racist, but I don't have a huge number of black friends, and I haven't had a black best friend since I was in grade school. Why? I have no friggin idea. I guess you just hang out with who you hang out with. But I sure hope you weren't accusing the entire crossfit community of being racist or being part of some conspiracy to keep black people out of the crossfit community?

30 y/o, 150 lbs.

12 rounds + 9 PU's.....only one PU better than the first time, but concentrated more on form. Did dead hangs until about midway through round 10 and then started kipping. All in all, I'd say it was a decent improvement from the first run. May try it again later when my wife does it for extra practice. I like this workout.

Whoops.....mistakenly posted #90 as P-Love (my wife). You'll get her results later!

Let's try this again.....

30 y/o, 150 lbs.

12 rounds + 9 PU's.....only one PU better than the first time, but concentrated more on form. Did dead hangs until about midway through round 10 and then started kipping. All in all, I'd say it was a decent improvement from the first run. May try it again later when my wife does it for extra practice. I like this workout.

17 +9 7 less than last time. wasn't feeling it today.

I'm new to Crossfit, and I had a question about yesterday's WOD that I feared might not get answered if I posted it to yesterday's comments. Is a thruster: A)a squat and a shoulder press together? or B)a squat and then push the weight up using a technique similar to the "jerk" part of a clean and jerk?

Thank you!

8 rounds + 5

Hey, Andrew (#93). B is correct. You go down into the squat, then explode upwards with the legs while pressing the bar over your head. The goal is for the legs to be doing the majority of the work. Here's a video link: http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

I don't know if there's a name for your description of A, but it sounds like that would be a pretty tough move!

Erik #73: 1 pullup the 1st minute. 2 pullups the second minute. Etc. When you get to round 9 you have one minute to do 9 pullups. Otherwise we'd all be at the gym forever, and that was Saturday's WOD. :) (which i'm gonna do today)

13 rounds + 9/14

ha! 100 pullups exactly! and 1 more pullup than last best effort.

struggled with grip and breath. more dead hang pullups in early rounds and less intense kipping until they were really needed might have worked better for me in this WOD.

time waits for no man.

Is the crossfit warmup meant to be done before all workouts? I understand not doing the pull-ups if the workout is going to be pull-up intensive and the like, but am wondering if this is the norm or if I should only do it every so often exchanging it with other types of warm up.

51 y/o"152lbs.

First time I really "didn't have it."

9 rounds. 1.5 less than last time.

11 rds plus 6

Good improvement over last time - goal is 15 rds next time.

9 rounds and 3.

Stuck at max of nine. Wonder what this WOD would be like if I started at 10 reps and then did one less pull-up per minute? Expect a different result?

~212 lbs/40 yrs
060725=12 rounds+8 (86 in 13 minutes) compared with 060611=11 rounds+9 (75 in 12).
First six sets strict pullups (i.e., 21); rest were kipped.
Broken at round 11.

7 min + 4

10 RDS.

This was actually the first WOD I did, completed on 6/23/06. Got 9 rounds. Happy with the improvement.

Finished up with 10 minutes on StairMill.

CFWUx3-pu

13 rounds + 5 (then I broke my pullup bar, but I wasn't on track for 14 anyhow--still could have cranked out a few more)

Total of 96 in 14min.

11 Rounds + 8
All Dead Hang PU, Too short to cheat.
Last time:
10 + 6.

19 rounds Phill
15 rounds Shawn
13 rounds Steve
11 rounds Brian

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

11+6

broke up the 11th minute and the 12th; others all completed whole

6 rounds

#13

WU included jumping pull ups, so started from 3.

7 rounds (42): 34,5,6,7,8,9(broken).

11 rounds on rings
Big difference from last time at 17 rounds +10 on bar

Age 35 BW 197
16 Rounds (PR)

You get real dense real fast in this WOD

Modified CFWUx3
10 x lunge walk
10 x air squat
10 x sit-up, unanchored
10 x supermans
10 x pistols (2 sets, 24" depth)
ME Dips (8/6)

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

Total rounds = 12 + 11

10 rounds + 10 (assist machine 12)

Answered my own question about which is harder, jumping pullups or using the assist machine. With jumping, I went 14 rounds.

~212 lbs/40 yrs
060725=12 rounds+8 (86 in 13 minutes) compared with 060611=11 rounds+9 (75 in 12).
First six sets strict pullups (i.e., 21); rest were kipped.
Broken at round 11.

12 rounds + 6
10 min abs
9 rounds + 8

Down from 13+10 last time; insufficient recovery

13 rds
All done on ledge, strict dead hang.
2 rds less than last time, simply hit the wall.

18 rounds and 18 chins!?!? One more stinkin' chin up for a full 19!!!! CRAP! Did 10 less than last time but I think my form was better.

Ring Dips, L-sit, Med-Ball Sit-Ups, Back Ext., Overhead Squat w/bar & Samson stretch 2x10

Workout- 16 minutes + 14 on the 17th minute. One round off of my PR, but that was before shoulder surgery, so I'm not terribly disappointed.

That's 10 less reps.

I also remember doing this WOD as one of my first back in June. Think I tapped out at 7 min+6, but I also recall doing it twice, with the second session in at 6min+3? or something to that effect.

Today, a month later, banged off 10min straight dead hang (just squeaked in under the radar), followed by another five rounds +13 with kips.
soooo...55 deadhang (10min)+ 65+13 kips (11-16min)= 133 lifts. Pretty good improvement, I'd say. Thanks y'all.

7rds+3
finished with jumping pullups 8-20

1 mile run= 6:18

as rx'd 19+14, hands gone at round 17! pr by 5 reps

pull-ups on the minute:
14th minute completed + 10 in the 15th
previous from 6/11/2006 was thru the 13th minute

as rx'ed:

10 rounds

No time to read through; will look at posts later.

11 rounds on the nose.

followed by ystd WOD.

Started out with a 400m warm-up sprint.
9 rds.
Then did some abs.
I can not wait for tomm. workout :(

I did 12 rounds. BTW 150. Then did some abs afterwards.

BW 180

11 rounds + 7

Zero Kipping, all from dead hang, alternating between chin and pull ups.

Scott (47 yoa): 17+14 dead-hang through rd 9, then kip (3 more pu than last time 6/12)
Kyle (14 yoa): 14 even, kip, 2+ rds less than last time, but did the weighted pu's WOD yesterday
Nick (11 yoa): 10 rds + 5, all jumping pu's.
Marg (? yoa): 10 rds + 5, all jumping except dh rds 1-3.

First time whole family doing WOD! Marg just starting CrossFit two weeks ago and loving it. Thanks Coach.

14 Rounds

21
single reps to round twenty
blister rupture on round twenty-one. finished, but did not continue.

And just a few words on the incredilbe events hosted by the amazing Lugos in San Diego.
For those that made it by the climbing wall at the training seminar, thanks for the opportunity to share just a lttle bit of the sport I've committed the last fourteen years of my life to> It was a blast (while one is teaching, two are learning). I only wish I could have spent two hours with every presenter there.
It's an on-going process as a crossfit trainer. Clients sense our efforts for mastery. Thanks Greg for your committment to delivering the support structure that helps us help others.
Honestly, I wasn't sure the split format was the way to go. Not only was it of tremendous value for participants (especially the training!... it's only going to get bigger folks) but also out of respect for the vast knowledge base that the presenters have to offer.
Cert participants got a continually building and clarifying tutorial to the program as Coach understands it. All CF, all day for two days.... extremely potent. It does get better every time.
Finally, a hearty shout-out to everyone that was in San Diego. There are too many names to list on this post but you know who you are. You were there. You're awesome. And I'm only too sure we'll be sweating again soon!

5 rounds complete
crashed and burned in the 6th

Livestrong!

8 rounds deadhang

12 kipping rounds last time. Shoulder problems the past couple weeks, so I went light.

16 rounds plus 13 reps, up from 16 even. BW:177, YOA: 57. Something tells me my legs are gonna burn tomorrow!

Ben: 17 +9

----------------------------
----------------------------

did yesterdays and todays wod
3x85
2x135
2x135
2x140
1x145
1x150
1x155
1x160
1x165

and 17 rds plus 15 in the 18th min.

10 rounds

Something a little different:
Dynamaic Warm Up
5x5 OH Squats - 95lbs
50 Jumping dips - 1 minute (I will NOT go for the leve2 cert, and not be able to get some muscle-ups :))

Angie - 28:18
Pull-ups were: 50 with a green Woody Band and 50 jumping
Push-ups were from the knees (another deficiency that I don't want to have by the time I go for a level2 cert:))

3x10 side-to-side, one-foot lunges ("Speedskaters")
3x10 Knee-ups

Zach

BW 225
Age 40

11 rounds, no kipping.

13 rnds + 6 PUs (kipping)

9 PUs better than last time

crossfit@rawc.org

Age:42, Wt:179

11 rounds + 8 (deadhang until round 9)

This is 3 pullups less than last time. Hmmmm? I guess that my improvement is in that I got to round 9 without having to start jumping, whereas it was round 8 last time. The difference could also be that my wife wasn't sitting there timing me like she was last time. I had nobody to impress. :)

AHR:148, MHR:177 (monitored during warmup and workout)

Age 27
BW 184

10 mins, + 4 (same mins as last time, down 3 final reps... for shame)

Continuously running clock pullups:
5 + 2
All from dead hang with varied grips (not that I had too many to vary)
My strength to weight ratio is sorely lacking...

10 rds plus 5 pullups.Dommage.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: about ten minutes of trying to get a handstand – I got up against the wall once and balanced for about 5 seconds, first time ever getting up so I was really happy.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
1 – 2 – 3 – 4 – 5 – 6 – 7 - 4,2,1,1 – 2,2
8 minutes + 4 pull ups toward minute 9
On 060611 only got to minute seven plus seven toward the eighth minute.

1/2 mi. walk and stretch
15 1/2 rds plus 8/16
PR since last time 14rds

forgot to mention the capoeira class after the workout, plus the run home...

15 rounds + 12

age: 39/bw: 201
wod w/u
as rx'd to 8 rounds unbroken, then to 9 and 10 broken

micah (11) pulldowns @ 30# to 8
isaia (14) " @ 35 to 8

10 rounds plus 8

BW 150#
Made two go arounds on this one.

Attempt 1:
13 Rounds + 10 pullups

Attempt 2:
11 Rounds +10 Pullups

9 + 5
(1 round and better than last time)

12 rounds

Executed 15 total rounds in 15:xx minutes (approx. timing as the last round ran over the minute boundary I believe).
- Also executed the first 2 rounds of the 060722 WoD (ran out of time and energy to complete).
- Additional 3 rounds of ring dips.
- Additional 50 military sit-ups.

Did 6 rounds as prescribed.

Did rounds 7 through 10 as kipping pull ups.

BW: 320 lbs.

Did some interval running afterwards for 20+ minutes.

10 rounds

13 rounds + 3

14 rounds + 8 all dead hang although I rotated grip and for each set past 12 they were broken.

Moring interval ride, CF WOD afternoon, followed by:

1 minute c2 intervals of

(average wattage ) > 2xBW

with 1 minute rest until I could no longer exceed the 2xBW threashold. I made it through 10 intervals before I failed in a heap of cramps, nasuea, and pain.

BW 132
Interval Average Wattage:

389
369
357
333
336
313
297
288
268
267 (had to sprint to make it HR = 189)
244 (Dead on the seat of the rower)

12 rounds

Unfortunately, same as last time.

26yo 200lbs

preface by saying this was one of worst days at work and i was worn out

10 minutes as rx'd
11 - 17 minutes mixture of strict and jumping

20 rounds on the nose. Kind of disappointed. I thought I did more last time and felt very strong at the start and hit the wall about round 15 and went downhill from there. Will do better next time. Jim

30
BW 215

assisted pullups
7 mins + 5 reps

Elizabeth
13
BW 140

jumping pullups
10 mins

age 31 bwt 240
last time got to 11 rounds 10-11 all jumping

this time got 13 rounds
1-7 all dh unbroken
8-9 mix of dh/kip/jumping
10-13 all jumping

i got more in but i can't seem to get past that sticking point of getting more dhpu's.

just curious if anybody else gets as hyped to learn what the wod for tomorrow is as I do? i don't have a computer at home so i have one of my friends call me usually around midnight and tell me what tomorrows wod is going to be so i don't have to wait til the morning.

completed the round of 19 reps
got 10 reps of the round of 20.

this was 10 reps more than last time. A nice round 200 reps. (and 3 lost callouses!)

age 33
BW 220
13 rds
and torn off callouses. 11 less than last time.
recovering from a strained rear delt/inner lat.

As written... 19 minutes

Same as last time.

15 rounds...

8 rounds 4 pullups
all dead hang

11 rounds for me. Then worked on my handstands...fun fun fun.

Are we supposed to hang the entire time or let go and restart each minute?

Are we supposed to hang the entire time or let go and restart each minute?

completed 18 rounds and then i fell over.

mhoward (#172) - let go when you're done for the round. and within the round, sets can be broken. the way i understand it, even if you do 5-4-4-3-1 in a minute, that still counts for round 17.

first 10 rounds unbroken and then it was game over

12 rounds + 12 PU

13 + 13, rested 10 min, than tried the same format with bar dips- 13 + 12 full depth and lockout at top
Jim
CF Torii Beach

1 short of 14
Done after thruster WOD of yesterday.
Followed by max # of squats in 20 minutes- 591.
This bit of stupidity was the result of overestimating my abilities and being called to task. Goal was 720.

10 rounds plus 9 pullups. First 9 rounds with 8kg kettlebell.

brian t, comment 164
You are not alone, it is not your fault. You have an addiction and when you hit rock bottom, you can begin the road to recovery. Until then you can only hope for the best. Good luck.

14 rounds (new pr)

big piper: 12 rounds
little piper: 10 plus 8

12 rounds completed

16 rounds, 1 shy of last time. Think it's not bad given shoulder soreness. Pleased with effort.

Tariq

age 26
bw 175

cfwu
7 rounds

Through 3 WOD's, I've now realized my defintion of "in good shape" is dead wrong.

11 rounds.

Matthew 38/78.6kg/10.1%: 15 rounds plus 7, 3 short of PR.
George 12 plus 9, 1 short of PR.

p-love
Subbed jumping pull ups - 7 rounds plus 7

deuce
Part deux for today. This time was much more painful than first due to massive blistering.

12 rounds - chin ups - dead hang

Towel Pullups. 11 minutes.

15 rounds
at 11.6 I started jumping

7 rounds + 3 reps

17 rounds 13 pullups
First 10 underhand grip.
No kipping until rd13.

did 15 sets of 10 modified pullups

12 rounds + 3PU
Total: 81PU
I was really surprised when I calculated my total and realized I just did 81 pull-ups in 13 minutes!

7 rounds + 7 (could not get the eighth, despite having plenty of time . . . arms gave out! Didn't pace myself.

16 min +12 = 158; can't seem to get past this number!

17 rounds, and gave up.
kipped

last time 18 and 12.

13 rnds + 10

513 squats in 20 minutes. Ouch!!

Vanessa- 15 complete + 14 pulls. 1 mile run warm up and 5 min of jump rope cool down.

Got the same as last time...looks like I Need to contrate on my pullups more, or it maybe I did yesterdays today and went for a PR on the bench......hmmmm....

Rounds 15

Team UB Xfitt

15 complete sets + 10 additional reps

3xCFWU

12 rounds + 11.

26/6'5"/200
9 rounds + 4 way harder than i thought it would be

BWT=275#

10 rounds (First 7 strict, 8-10 jumping with bar at top of palms at max reach)

then intervals on treadmill(60" run/60" jog/60"walk) x 5 cycles (20 minutes total)

Brian #164
If I work that day, I spend all day looking at the WOD and videos. If I'm not working, I do it as soon after I get up as I can (unless I have a meeting or appointment or yoga class at/near my gym that day.)

Kelly #18: Geez, 22 rounds? F*in' amazing...

10 rounds + 5 pullups, sets broken in round 7 and after

Then I did the same with BP 135lbs,
10 rounds + 3 presses, sets broken in round 9 and 10

Then a 500 m Row for time: 1:33.9 (PR)!

41 yoa., 183 lbs.
CFw/u
Thruster WOD, posted in yesterday's comments,
then pu WOD:

16 rounds plus 10 pu's

Thanks Coach and Lauren.

Made it through minute 12. My hands are very sore!

CFWU x3(-PU's)

WOD

16rds +14

That's a 5 PU improvement. No energy today for some reason. Maybe it's because I got more then 6 hours of sleep last night and my body didn't know what to do w/all that rest. Really think I could of got 17 rds.

Get some, Go again!

Congrats on the new baby OPT!

14 rds.

42
145#

10 + 8
10 min rope skip

TB: 7 rds + 5
DK: 11 rds + 10

15 complete plus 9.

14 rounds + 10 (2 rounds + 2 more than last)

All hanging

Crazy workout, starts out bored, then all the sudden you're doing split sets........weird.

anyhow, did 13 rounds + 11. (41 years old at 210bwt)

limited time today, so I did weighted p/us instead:

5 complete rounds with 68lbs added (dead hang of course).

and a 6th round with just 44lbs added.

Then I practiced some OHS at 115 (5 reps) and back squats at 115 (15 reps). - BW 193

oh yeah,

on rings.

Dear All,
This weekend has been such an amazing experience--it's almost like an initiation. Such a spirit of positivity, commitment, energy, determination and togetherness by all the participants, to say nothing about the incredible care and support from the trainers, especially Coach Glassman. And the Lugo's hospitality was awesome.
This is truly an incredible seminar. I did not take it with the aspiration to become a trainer but just wanted to get Crossfit under my skin--and it certainly was worth the time and expense. This is such a complete system of fitness, and the commitment of Coach Glassman to inquire, to find out for himself what's true, and for adopting an uncompromising common sense in the face of limitation is awesome.
It was inspiring to see so many military/law-enforcement staff in the seminar, but no less inspiring was the presence of people in their 50's and 60's who were not in best of shape but who gave everything to improving and to pushing the edge of their own physical ability. And there were also two kids who were 10 and 12 years old who put us all to shame... and were so inspiring! Thank you Coach, and to all those who put so much effort into making this such a wonderful experience.
Igal

21 rounds with MR. Miller

hands failed, but we both had more in us....next time

I can no longer do pull-ups after starting Crossfit a few months ago. In the last few months I have done more pull-ups than I have done over the last 20 years, and as a result the tendons on the inside of my elbows hurt so much I can barely lift my 8 month old let alone do pull-ups or curls. I am still able to do limited workouts but the tendons still hurt. Has anyone else had this problem, and if so, how long does it take to heal? I'm worried that continuing to workout will make the problem worse or do permanent damage. I hate to stop doing Crossfit due to the amazing results I am seeing. Any help would be greatly appreciated.

BW- 185 Lbs.

15 rounds + 13 Pull ups

That's 3 more pull ups towards the 16th set than last time, but I was hoping for better. I faded something fierce around round 12.

Started the day with a 2 hour road ride on the American River Bike trail w/the wife and our 35 Lb son in a trailer in the early morning heat. Towing a kid around must be the top secret Eastern bloc training method I wish I knew back when I was racing. Even a easy 25 miles feels like twice that. Gotta love it!!

First post in like 9 months. I don't think I've posted since I've been back from Iraq.

14 minutes flat. I did my 14th pull up right as the clock struck midnight. That's exactly what I did the last time I did this one, which was last December. Whad'ya suppose that means?

Age: 32
BWT: 205

15 min run (2.10 mi)

7 RNDS +4

3x8 shoulder presses (95#)
2x8 seated rows (120#)
3x8 reverse delts (50/60/70#)

"Death by p/us" impressive how quickly the 'death' kicks in...

Fast 5.25 mile run - 35:31

"Death by pullup" (rings)
5 rounds + 5

* 2 minute rest *

"Death by jumping pullup" (rings at base of hand)
9 rounds + 8

bw 160

modified cfwu with squats, handstand holds, situps, back extns, and stretch

20 rounds
1-10 deadhang & unbroken
11-14 kipping & broken
15-20 jumping & broken

played lacrosse today

6' 6"
BW 230

11 Rounds + 7

14 minutes and 10 pull-ups

All pull-ups using overhand grip. Started doing jumping pull-ups on the 6th rep of minute 9.

#219 - Don King - ice it? also, you might consider rest - take a week off. then ease back in with moderate intensity. and vary your pullup grip.

@ #219

You are suffering from a muscle imbalance; you must strengthen your extensors in your forearms:

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

Or check out his Hand and Strength tips here at the bottom of this page:

http://beastskills.com/equipment.htm

You also need to let the injury heal:

Hot/cold baths for the elbow.
Massage the tendon with your thumb -- not enough to hurt but enough to cause discomfort
Get a supplument with 5-loxin and or Hyaluronic Acid

-my 2 cents

16 rounds + nil
PR :)

13 rounds (2 round pr)

No access to pullup bar today

125#-all done as fast it takes to adjust the bench
5x Seated Military Press
8x 65 Degree Incline Bench Press
11x 45 Degree Incline Bench Press
14x Flat Bench Press
17x Decline Bench Press

Shoulders and chest feel pumped.

Also a few curls and upright rows just to see how I looked in my new floor to ceiling mirror....just kidding.

9 rds + 6 pull ups (mostly dead hang) vs 7 rds on backyard swing set fat cross beam on 6/11/06 vs 9 rds + 9 on 3/16/06, 7+7 on 1/30/06, 8 on 12/10/05, 9 on 7/1/05. 10 min ellip w/u 14/14. then did monday's thruster wod. hr avg 134, hr max 165.

11 round plus 10 Did the first 9 rounds with a 25# vest.

13 + 13 pullups on minute 14. Thought I made it but went over time on my last one.

@ #219

Forgot - reverse wrist curls also strengthen these muscles.

And many may disagree, but heavy bag work; I think it is a plyometric that helps to make the tendons and ligaments stronger throughout the arm.

11 Minutes. all PUs to standard except for 10 & 11. used green Ironwoody strap

Taji, Iraq

16+14

8 rounds dead hang
15 rounds jumping
+
20 jumping pullups
overall almost 1 round more than last time, although the gain seems to be in endurance and not strength.

CFWU sub push-ups for pull-ups then:

8 +5 then

50 jumping pull-ups broken

No Intenet access, so DIY--

row 400m
20 ball slams, 20#

5 rounds, 19:22

Have dropped 6# since cutting all processed carbs from my diet (started last week). Except for beer :-)

15 sets + 15 reps- I just couldn't get that last one before the minute ran out. I got it at about 1 minute and 3 seconds. Last time I got 16. Oh well, I guess I need to push a little harder.

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

As rx'd 15 minute/15 rds., a -PR-.

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

12 plus 7 all on rings.

60, bwt 283. All PU on Positron--reduced the offset to 55 lbs (last time was 70)--5 sets + 4. Added 14 min on stationary bike at level 6- 5.05 miles.

Pull-ups
8 Rounds in 7min 57sec

bw: 180

as rx'd: 12+9

9 rounds
bwt: 150ish

AM: 5 round overhand + 6th underhand
PM: 6 rounds underhand

15 rounds

Jen: 12 minutes +11 (a slightly jumping pullup)
Paul: 13 minutes + 11

13+8
up from 11+7 last time

4

Mike: 12 rds. + 8 p/u's
All kipping w/ alternating grips starting in rd. 9. Started jumping in rd. 12!

Renae: 12 rds. even
All jumping negative p/u's. Alternating grips starting in rd 11.

16 rounds even. all kipping... hands are jacked. what kind of bar most people using to save your hands? I am using a door jam style bar with tennis racket tape on it.

15 rounds- Like i don't even care, then a 5k.

10 rds + 7 pullups = 62 total pullups: 2 better than last time
Up 26 from the first time I did.

Unbroken until rd.8, should have broke the sets up better after that, will adjust next time.
Goal will be 12 rds!

lousy this time...

13 rounds

I'm with you Jeff Richardson...

10 rds + 7, frog-kick reps w/ mixed grip sets.

17 more than 060611 (first time).

7 rounds + 6 pullups

BW: 204

14rds + 6 (First 7 rounds dead hang, then switched to kipping)

12 plus 11 reps....so close to 13!

15 minutes, same as last time, but less kipping.

Comment #5, Eric:
That's definitely amazing breakdancing, but he has an 'advantage'...he only has one leg. One of them is prosthetic. Those moves aren't possible by most people with the weight of 2 legs.

10 rnds plus 8.

12 sets plus 8.
Did hanging pull ups in first 5 rounds and kipping after that.

Re comment #219

Just another anecdote for you to contemplate:

About two years ago I spent some time trying to improve my rep count for 150%BWT pullups. I ignored the pain in my distal biceps tendons. It gradually worsened until eventually I couldn't even complete two BWT pullups because of the pain in my R tendon. A sports doctor gave me exercises to strengthen the tendon and told me it would take 6 months to heal. After religiously performing my rehab exercises every day for almost 12 months, the tendon had improved slightly but it still gave me pain after only a couple of pullups. Then one day while doing some lateral raises (only 10kg DBs) the tendon ruptured completely. I now have only about 70% curling strength in that arm and when I flex it the biceps all but disappears up under my armpit!

If any "good" comes out of this it's that immediately after ripping the tendon I discoverd I could do a set of 25 pullups with absolutely no pain! This spooked me out at first, but then I guess it makes some sense: No injured tendon under strain = nothing to give pain!

D with ML assist : 5 + 4

12 rounds in the hot steamy UK, the combination of a rotating bar & dripping with sweat has left me with sore hands. woe is me.

14+8
last time was 14+10...
Not sure how I weakened.

18min
+ 13 kippers
Up to 15 unbroken

Age: 25
BWt: 135

12 rounds +5...all dead hang, first ten rounds unbroken, form went to crap after that.

I thought I was gonna own this workout since pullups are easy for me...this WOD owned me instead.

Did yesterday's Thruster WOD (all at 95 lbs.) right before today's WOD, so maybe that was enough to wear me out.

too disgruntled and stuck with work to workout, which was probably fine, since i was still sore

Rob - 13 rds + 7 pu. Full ROM, no-kip pull ups.

Taylor (12) BW 65# - 45# pull downs, 12 rds + 5
Tehani (9) BW 85# - 45# pull downs, 11 rds.

15 rds + 11 pu. All kipping pull ups. Last time 12 rds + 8 pu.

11 rds +2

11 +8

Damn grip.

8.4 on beep test new PR

13+ 5, = 96
First 10 sets unbroken.

Followed up with BJJ training, then did a 20/20 after class, 20 pullups 20 dips.

I can't feel my hands

Last time was 7 +6 = 34

Anthony (BW=180)
Notes: as rx'd
Rounds: 15 rounds + 12 chinups (132 chinups total)

Jodi (BW=110)
Notes: as rx'd
Rounds: 16 rounds + 13 chinups (149 chinups total)

12 rounds. also did 15 situps between the first 7 rounds.

15 rounds and 14 Pulls.

Second workout today.

13 + 8

BW: 215, 6'5"

13 rounds + 12 reps as Rx'ed

Then I took a three minute break and with the clock running I went 10, 9, 8, 7, 6, 5, 4, 3, 3, 3 on the minutes. Amazing that after a 3 minute break I was back in good form.

Great workout!

10 rounds + 10

19

Limited more by strength of skin on palms than strength of lats/bis.

all rounds kipping: 12 rounds plus six reps, form still improving, now i'm sure i am going to a full dead hang (doubled up yesterday and today's wod, will post thrusters on appropriate days)

CFWU w/handstands subbed in for pull-ups
Buergner warm up
7 rounds +2

#220 - Ian - I do road rides with both of my girls in the trailer. I figure I'm pulling an extra 80+ pounds. Yeah, I wish I knew about this when I was still racing too!

12 rounds + 5

7 plus 4 (all dead hang)
Honeymoon has set me back big time.

Subbed WOD for writing response to Jose S's post on U.S. policy in Iraq on Sunday. See 060723, comment #124.

Broken: 4:17:31.9

6 rounds strict, up to 23 with jumping

29 yo
201 bwt
6-2

6 rounds dead hang
6 rounds with 40# assist.

PS, I officially hate the LA Fitness in Garden Grove. Its too crowded and the tools that hog the oly racks are a bunch of bigot roiding ass clowns.

Kay (age 35)
9 rounds jumping pull-ups. Feel like I'm getting closer to being able to get pull-ups in w/o jump

Che (age 36)
12 rounds JPU

Wolfgang (age 5)
1st time:
8 rounds + 8
being the competitive being he is, felt the need to try it again
2nd time
14 rounds

10 rounds as rx'd

10 rounds Jumping

11+7 reps. Then I ran a hard mile in 6:30. Get some...

BW: 198lbs

12 rounds. Rounds 11 and 12 were jumping pullups.
Finished it off with my first 6:00 minute mile. I have not been able to that since my late twenties.

15 +10

21 Complete rounds plus 16 pulls before a hero died to save my city.

-D.

cfwux3

7 +6 kipping pus (pr)
moved to jumping pus after that and got to
13 +10 (pr)

9+5

5 first sets strict.

Score today: 9 minutes + 8 pullups (Weight: 155lbs)
Goal: 10 minutes (i.e rounds)

Previous Score: 9 minutes + 6 pullups (weight: 155lbs)

15 plus 8
In the beautiful Miami noontime sun

12 + 11

Did 10 minutes worth, rested 10 minutes, then tried again but only got in 8 minutes worth. This was tough.

For good measure, did a 3rd set with jumping pull-ups... got through 14 minutes before I crapped out.

Now, I'm waiting for some kind citizen to come help me because I can't lift my arms to get my shirt off.

10 rounds plus 7 pull ups

Bw 202
44 yr
10+10
Run 5 miles

BW 217
7 rounds + 2 dead hang underhanded

BW: 174lb
Age: 31

15 rounds + 12

(deadhang through 10, kiiping through 13, jumping 14-15+)

12 rounds. Kipped.

10 rounds/minutes - on round 10 I added assistance on the gravitron ("6" or 28lbs assistance).

7 rounds + 7 pull-ups.
I'll get 10 rounds by end of 2006.

8 rounds before I needed to switch to jumping p/u
14 rounds before I couldn't hang onto the bar anymore

8+7
Started with 25 lbs assist, then 30, then 40. By last set I was using 60. Still, it's a great improvement, and an inspiration to lose that last 10 pounds.

12 minutes.

13 min.

10 minutes.

Had to intersperse jumping pull-ups from minute 5 on.

15 plus 6

(jumping pullups)

16 rounds + 13

unbroken until round 15

30/6.1/264
9 min
50lbs assisted

8 rds then for giggles breaked 7 minutes then did another 8 rds

1+2+3+4+5+6+7+8 = 36 PUs / 8 mins.

9 ROUNDS AND 9 PULL-UPS.

Time: 7 rounds and 2 pull ups

Kipping pull ups. Last two or three pull ups ended with some jumping, so I stopped right there.

13 rounds + 8 pull-ups

10 rounds + 7 reps. kipping pullups, touching collarbone to bar on each one. getting good range of motion but need to lose weight. 220 lbs is too heavy

Bwt 225

Pullups (assisted)
8 rounds

finished in 11 Rounds all strict ring pull ups.

21 rounds + 16 chins
as rx'd
bw =150#

21 rounds + 16 chins
bw = 150#
sorry Geoff, accidently posted under yours,

BW 132

Gave up after 19 rounds of JPUs focusing on negatives.

12. Well down on last time. Concentrated on geting down to full hang and that probably answers why. Did 5 slow push ups on parallettes in rest periods for first 10 rounds

#27

I think that the seminar photos are just a misleading representation of the percentage of African-Americans utilizing the Crossfit site. Due to the politics discussed on rest days, and granted wouldn't be revealed by a photo, liberal Crossfitters likely also attend the seminars less often than the rest of the political spectrum. These comments are merely opinions, not requests for change to the site.

8.7

Under the weather. Will do ten rounds tomorrow with some tabata sprints.

10 rounds

8 rounds + 6 Pullups

WOD

13 rds (PB 18)

Dickie

13 rds (PB 14)

600L KAF

10 rounds. Almost got 11 but pooped out at the end.

Much tougher than it initially appeared due to the decreasing rest between sets -- very very tricky! Kelly Moore frightens me (in a good way though).

(on rings, as always -- rings make everything better. Warmed up with muscle-ups as part of a CFWU-minus-pullups, also have swapped the GHR for back extensions and GHD situps for abmat thingies. 40lb heavy bag + sawhorse + pipe flanges == my GHD)

Age 50/BW 240# hit this workout just before eight mile mountain bike ride (12 rounds, got 4 reps in 13th minute). Looking forward to the rest day.