What is a good sub for a rope climb??

click on the faq section (3.1) on the main page for substitutions but anyways it is towel pullups 15 feet = 15 towel pullups

If I'm substituting KB swings with DB swings, do I want to use 2 25# DBs and do 2-armed swings, or should I maybe go for using 1 55# DB holding it from one end instead of the handle? I feel like both are pretty imperfect substitutions...

mtt-
Hold a 55 lb dumbbell by the end, with your fingers wrapped around one end and swing away!

Great looking RDL(SLDL)!

MattM- There are several ways to hold the DBL. I found that holding it by the handle w/one hand over lapping the other is the best. It's an imperfect sub yes, but the other option is getting a KBL.

How low are you supposed to go on the SLDL? Does it hurt anything to go to the floor with the bar?

That sprinting article was amazing for endurance sport converts like me. I used to hold Lydiard and Maffetone as gospel. Simply amazing that six 30 second sprints 3 times a week could have those results. And 4 minutes of rest between to boot, much more relaxed than the tabata sprints Ive been doing. Amazing, thanks for the link...

Is anyone else having problems viewing the videos?

Over the past couple of days I have not been able to view any of the videos. Was wondering if it was my system or CF?

Thanks

So, 15 towel pullups for one rope ascent? Three ascents per round; that means we're doing 90 towl pullups to sub for the rope climbs? Oh joy.

Re #7. Joe - go as low as you can but keep the lumbar curve. You should go until you feel a deep stretch in your hamstrings. Maintain a very slight bend in you knees throughout.

Whee 90 towel pull-ups :(

#7 Joe

Assuming you maintain your lumbar curve, and you don't have 54 inch long arms, you will not reach the floor. Look at the video.

(Another nice video by the way!)

Suuuuuper. I should wear the "Pukie" t-shirt for this one. Can't wait.

Did it on Friday since Jamie didn't want to front squat.

RK - 19:45 feet assist for climb after 1st ascent
CU - 16:16 feet assist for climb after 1st ascent
JB - 35:43 slight modification
CH - 35:44 slight modification

Just like a mini Filthy Fifties. Good thing we didn't have an alarm soon after.

Blaze - #9

Check your pop-up blocker. I've had trouble with that in the past. Unless, of course you are getting an error msg - in which case DL the appropriate software and/or rt-click and 'open-with' your existing video app. If that doesn't work...punt?

for the videos, create a folder and rt click on the link then select "save target as" send to the folder, this has solved my problem.

#10 Joe, actually 15 X 3 = 45. But I'm sure you can do 90 if you want. ;)

*duck*

Back from vacation . . .yeah Iraq . . .on the plus side I once again have pleanty of time to work out.

19:18 (subbed pullups for rope climb)

8:45 as rx'd, used 135 lbs for stiff legged DL's

bw 145.5#
19:07
Towel pull subs bite!

#18 treelizard, what is (15 X 3) X 2? ;-)

The article on sprinting is truly amazing- I shudder to think of all the time I wasted ineffeciently doing LSD- Long Slow DIstance!

My one question: it sounds like the athletes in the study were relatively untrained. I wonder how the results would differ with more trained endurance athletes?

I see 3 possibilities:
1) Significant further aerobic gains over their already elevated levels
2) Maintenance with much lower time expenditure- and related costs, such as overuse injuries
3) Inability of a sprint based program to maintain truly elite endurance over medium term

Any thoughts?

lol
15 x 3 x 2 = 90
yea I think TreeLizard will be doing 90 towel pullups as well

Chris and others...Great article, this is why, once a month or so, we could pull off 5/10k runs and rows...with pretty decent times. This article validates the CF method and tells athletes and trainers what we should already know...LSD sucks.

Greg Amundson,

Just read your handcuffing article in August 2006 Police Mag. Good stuff.

Stay safe,
Brian.

12:55 - knees to chest tuck jumps for doubleunders, everything else as prescribed.

Ugh, rope-climbs are my nemesis. Once I hit the second round, my form was horrible, so even leg-assisted was torture, not to mention a shin-shredder!

17:54

wu: 3rds.
24kg TGU: 1/1
ring pullup: 5
ring dip: 10 (mini band assist)

2 rds.
towel pullups: 8
24kg swing: 21
32kg+5lbs. stiffLDL: 21
knees to elbows: 7
double unders: 21
11:08

weak pullups & knees to elbows!

Subs: 45(15x3) towel PUs for rope climb(per round), 55# DB swings for KB swings

12:23

11:27 with 135lb. SLDL
very impressed Fitz,

Good running article. I like to always say the body was built for 2 modes, walking and running. Jogging is so biomechanically inefficient and produces more injuries. Plus most people jogging just end up losing muscle and keeping fat....so why the heck is everyone doing it?

as the movie says...Run Forrest...Run....

Great article! I have been implementing sprints into my workouts for about 16 years now (aside from organized sports)and the benefits have been great. I think sprints are the back bone to elite fitness, mainly because the average fitness person doesn't do it.

We include sprint workouts into our SWAT Training and the progress the Team has made is execellent.

Ryan

22:49
Subbed:
45 towel pu per round
50 db swing
tuck jumps for double unders

A couple of subs..
Towel Pullups for the first 15 then regular pullups for the remainder
60 lb DB swings
Upped SLDL to 85 lb
Subbed 20" box jumps for double unders
19:57

Age 35 BW 200

subb'd 45 PUs and Tuck Unders

20:54

Ouch that was painful!

Sub'd 90 towel pull-ups for rope climb(Lightyears harder than rope climbing for me), and subbed DB swings for KB swings. Otherwise as rx'd.

20:32

Age 35
BW 67kg

1/3 volume 21:30 two rounds:
15 rope pullup, 7x(55# db swing, 75# SLDL, K2E, Double Unders)

Then did:
MU assist -40# PR, -50#, 5x-60#
HSPU assist 7x-20#
MU assist 7x-70#
HSPU assist 7x-30#

Then at park:
3x30sec Sprint w/4min breaks
Beam balance, walk and precision jumps

40yrs, 208#, 51st WOD

Excellent article. The main idea of it should not be surprising to anyone that has done a WOD.

I was pleasantly surprised by the large rest between the sprint sets though. I've been doing "tabata sprints" (turns into "tabata slogging through mud" by the 3rd or 4th round). So I think I will start to give myself more rest between sprints so that I can up my power output on them.

when posting weights does the weight include the bar?

17:54
Subbed 45 towel pull-ups for climb.
Rest as rx'd. Pull-ups and KTE killed me.
Great Workout!!

1 mile run to the gym (not for time) + Mod WU
My WOD = 2 rds (subs): 19:09
45 towel pull ups
30 lb dumbbell swings, 21 reps
65 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
42 single unders
19:09
Run back (also not incld in time)

19:22
subbed pullups for rope climbs, and 2 X 15# clubs for kbs

30 minutes

I replaced the rope climb with towel pullups, and had to break it down to a lot of smaller set, like 2 or 3 pullups at a time. Also replaced the double unders with tuck jumps.

When I do knee to elbows, I tend to swing around a lot. I there a way to fix this? I feel like using momentum more then my abs, and that I'm not getting everything I can out of the exercise

20:36 as RX'd

--standing start on 16' rope climbs but only 2 trips w/o feet)
--dbl unders done individually with 4 missed and not repeated (I can't do consecutive DU's yet)

#20 OPT, that is fast...

#44 EHR, using a swing on knee2elb actually sounds like a good idea, I think. Anyone else like to comment on that?

Does any one realize that 30 sec of sprinting with 4 min of rest looks like a weighting set? Are they running longer because they are stronger and can now run more efficently? I have seen other info that this kind of work out can increase your over all sprint speed.

9:27 as rx'd

Nice video and great article.

I am shocked that "Six sessions of 30 second, all-out sprints over a two week period resulted in a doubling of endurance time to exhaustion..." I am expecting more sprints and more back extensions in the future.

Changed it up today:

Camp Socha:
-1 mile warm up run in sand
-1 mile all out effort in very loose sand at beach 7:50 (sand is smoker)
-Tabata intervals in waist deep water:
20 seconds sprint, 10 seconds rest. (Smoker)
-1/2 mile ocean swim.

-25 muscle ups for time: 15 minute

15:53.64

45 Towel pull-ups per round... the rest as written.

45 per round :P lol. I can't do towel pullups, though, so I'll be doing 15 X 3 X 0 per round though. Lucky me. =)

Subs abound!
I know I can ascend 15 feet rope three times much faster than I can do 45 pullups! . . . .OK, done whining.

2 rounds of:
45 side to side close-grip pullups for climbs(2X15 on second round.)
21 reps 55lb dumbell swings
21 80lb SLDL
21 elbow to knees
21 tuck jumps

24:15

Broken sets on all but SLDL and tuck jumps
grip gave out on elbow to knees, broken into sets of 5.

This WOD, as usual, was unique, fun and challenging!

In addition: Incline bench 3sets 155X6 165X5 165X5
Squats: 3 sets 185X6
abs

bw 160
subbed 45 towel pullups for rope climb both rounds, otherwise as rx'd

total time 28:38

Subbed towel pull-ups, 3:1

19:39

Maybe I can count other people's towel pullups instead. Just don't ask me to multiply too much. ;)

subbed towel pullups 3:1 for rope climb
otherwise as rx'd

bwt 238 age 31 time 51:30 (note to self can do way better next time and find a rope somewhere anywhere)
36:36 of that doing towel pullups at a clip of 2 to 3 per set

definitely fried my grip doing this workout.

14:38
illegit. need a rope

big pipe: subd 45 towel pu's per rd, 55# db, and jump tucks....29:04, horrible showing-more than half the time was spent on the towel pu's, otherwise wouldnt have been so bad

As rx'd, 16:26.
Rope climb is 10' so started from ass on ground, five climbs each round.

Nice smoker, thank you!

OPT - incredible time.

17mins

3x10 Towel Pullups per round
21 Vertical Jumps for swings
21 Good Mornings with me woman on back
21 Ring KTEs
21 DUs

Kevin #40: Yes.

*whew* an easy math question for me to redeem myself with! ;)

25:52 w/ 45/45 towel pullups subbed for rope climb which ate up a huge chunk of my time. Everything else as rx'ed and broken about half way through for a huff and a puff before forging ahead. My jump rope broke at 15 on the last 2x under set so i finished with 6 knees to chest jumps. Tough WOD. Thanks, Coach! BW:175, YOA: 57

subbed pullups for rope climb
55 lb dummbbell for kettlebell

12:48

Is it just me or do stiff-legged deadlifts look really bad for your back? I've always been told to "lift with your legs". What am I missing here?

#65,

You are lifting with your legs - your hamstrings and glutes (hip extensors). As long as you keep your lordodic lumbar curve, your paraspinal musculature should stay (relatively)disengaged.

Range of motion should be through the hip joint, not the lumbatr spine.

You're confusing lifting with your legs with lifting by bending your knees.

Hope this helps.

D: First time moving from Buttercup to Puppy!
Puppy version
2 rounds of:
3 beginner Rope Climb
15 KB swings, 25 lb
15 SLDL, 35 lb
15 Knees to elbows (well, about 1/2way to elbows)
15 Tuck Jumps
25 minutes

J: Buttercup Version
1 round of:
3 beginner Pullups
15 KB swings, 15 lb
15 SLDL, 25 lb
15 Kneeups
15 Tuck Jumps
22 minutes
25 minutes

Excellent artilce on sprinting, thanks coach.

I was completely losing my grip.

2 Rounds

45 x Towel Pullups (these killed me)
21 x 55 lbs. KB Swings
21 x 75 lbs. SLDL
21 x Knees-to-Elbows (my forearms were dead)
21 x Double Unders

27:19

Hamstrings really tight and sore!

did the FS wod from yesterday right before this.

15 min

subbed a bunch

Towel PU x 15
55lbs KB x 21
65 lbs SLDL x 21
KTE x 21
Jumping knee tucks x21

2 rounds

18:41

- not a great time
- no 15' rope so that was a lot of damn pullups
- subbed 55# DB for KB swings
- no jump rope so ran in place for 30 secs doing windmills.

As rx'd, except subbed 2x15 towel pullups for the rope climb, for me climbing the rope is easier.
Time = 15:28

bw 89,6 kg
sub towel pull-ups for the rope and for double unders: did 10x 1 double with 3/5 singles. I cannot do them very good yet.
time: 19:21 min
extra combat gymnastics core work
Have fun and live with passion, Johan

lil pipe-subd 90 towel pu's and jumping knee tucks and 55lb. dummbell 19:58

sam-(same subs) 21:14

Stiff legged dead lifts? I thought those we're a body builder sorta thing?

Two rounds for time of:
45 towel pullups
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 tuck jumps (forgot my rope, duh)

Time: 23:30, hands are killing me from the towel pullups.

BEGINNER ROPE CLIMB...i see this but can't find an example on either website. somebody explain please, or direct me to an example. i'm certain i could not climb a rope even if i had access to one and will likely be jumping at towel pullups.

BW: 165
Subed 3:1 pull-up for rope climb. Everything else as RX'ed.

12:40

CFSF
"Fran" variant with two 30lb Dumbells
6:06

"CrossFit San Antonio" had a great WOD at the UTSA Med Center atheletic field. We're meeting at 8am to avoid the heat...sorta.

Team Lakeland
One hour of thai drills, then;

Neil: Did modified brand x Pack workout
two rounds for time of:
30 towel pull ups. (single and double...ouch)
55 lb dumbbell swings, 15 reps
75 pound Stiff legged deadlifts, 15 reps
21 Knees to elbows
15 Tuck jumps <---misread the paper...opps.

Time 22:45

Jen

Three rounds of
Buttercup:
3.5 rounds for time of:
Beginner towel pull , 3
20 lb swings, 15 reps
25 pound Stiff legged deadlifts, 15 reps
15 Knees to elbows (as best that could be done)
Skipped the tuck jumps

Jen forgot she only was supposed to do one round and surprised herself.

Time: 26:16

http://crossfitoakland.com We have posted our first article in an ongoing series of "Yoga For CrossFitters" at http://crossfitoakland.com/yoga.html Check it out.

As Rx'd

Sam 15:44
Max 19:22

Nicole:
Sub 21 Jumping pull-ups
21 1 pood Kettlebell swings
21 55 lb SLDL
Time: 13:05

Sharon
Sub 9 kipping pull-ups
21 35 lb db swings
21 45 lb SLDL
Time: 13:14

Melissa
Sub 21 .5 pood Sumo Dealift High-pull
21 .5 pood swings
21 20 lb dynamax SLDL
21 abmat sit-ups
Time: 16:34

I expected to do much better on this, but the rope climb and knees to elbows messed me up. I'm still too heavy for my strength.

Substituted 15 pullups for the rope climb.
45 lb. dumbell for kettlebell swings.
68 lb. SLDL.
25 min.

46yo
175#
sgb wu x 1
towel pull x 15
45#dumbell swing x 21
75# straight leg dl x 21
kte x 15/6
double unders x 21 (very broken due to being uncoordinated)

above x 2

25:42
2 rope ascents (sub 30 L pu's on rope)
rest as rx'd
can't link 2x unders!
This was a hard WO!

subbed 70 mile bike ride,just under 4 hrs.
OPT-Wow.

Late night last night - this was quite a sobriety inducer. CFWU *2, 2000m row (because there wasn't enough stress on the arms already in WOD :)

As Rx'd - used 55lb db for kbs, and 95#for sldl

12:38

2x45 pullups subbed for rope ascent
25:45

aet 43
ht5'11 1/2
bw 158

subbed towel pull ups and tuck jumps and 44lb d/bell

15:30

think towel pull ups are harder than climbing a rope!

QUESTION: what diameter is the rope?
Thank you!

CFWU x3 (-PU's)

WOD
:17::59
(Sub 15 Towel PU's per rope ascent)

Towel PU's suck. I would way rather climb a rope. But doing the Twoel PU's saves the shins from another nasty rope burn(Thanks again Lisa Ray). Took my time at first and then tried to catch up at the end. Didn't work very well. Grip is smoked!

Get some, Go again!

24:30 - subbed towell pull ups

As rx'd 12:30. Forearms and grip feeling the love.

Didn't see the standard sub of 15 towel pullups. I only did 10 for each climb (30 per round). Also subbed a 50# db for the 1.5 pood kb. Rest as rx'd.

rd 1 12:15
rd 2 11:28
total 23:42

Sub is my middle name

42 age
143 lbs

Subbed Metolius Rock Ring for the rope climb
17 min

Article on "Sprint 8" work out
http://www.bodybuilding.com/fun/phil3.htm

I wanted to ask if this workout on it's own develops the chest muscles, or if you need to do some extra work there. I notice that there are not many days that deal have specific chest excercises(push-ups, bench, etc.)

Sub pt 2

36 lb kettlebell
45 lb dead lift since i tweaked the hammy the other day

5 rounds:
10X Towel Pull-ups
50lbs DB swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
5X Incline Press@185lbs

Still on 1/2 volume/intensity week, therefore...

Two rounds for time of:
45 Jumping ring pull-ups
25# Dumbbell swings, 21 reps
50# Dumbbell stiff legged deadlifts, 12 reps (2x25# db)
12 Knees to elbows on rings
12 Tuck jumps

Total time = 13:55

Rd1 subbed 45 rope pull-up at hang
Rd 2 subbed 45 Jumping rope pull-up (lightly)

16:38, grip is obliterated (nice)

#20 OPT you need to video a WOD, we could all use the inspiration I'm sure Lauren would post it.

Age 32
BW 83

subbed rope pull ups
24kg dumbbell for kettle
and tuck jumps for dubble unders

30 min(logistics at my gym sucked)and I got tired!!

#100 dan colson, just click on "opt"'s name in blue, and you will see that he has an entire line of very professional videos, demonstrating his clear ability to replicate these awesome numbers every day.

Still babying the bad back--dropped 10lbs from the SLDL's and DB-swings, and 3 to 1 regular jump-rope for the double-unders.

11:49

18:00

Sub 4 x 12' rope climbs for 3 x 15'
sub 21 24"box jumps for Double unders

Another Great workout!

30:10
Sub'd 30 Dead Hang Pullups, 45# DB Swing

#44 To slow swinging action on KTE, I touch the outside of my elbows with my knees as I come up. This takes a lot of the swinging out of it. Not sure if this is better overall, but I like it.

substitute towl pu for rope climb/ and 42 jump rope for 21 doubble unders.

joel 7:50

Rodney 7:50

we both where visiting pukie the clown

Typo in my earlier comment.

Subbed towel pulls at 15:1 ratio, not 3:1.

19:39

16:41
Two rounds of:
45 pullups
55lb swings
75lb stiff DL (set 1 w/bar, set 2 w/35lb dumbbell)
21 KTE
21 box jumps

15:38

substitutions: 165lbs (BW)weight drag, using a chain instead of a rope, for rope climb and tuck jumps for double unders

17:17-as rx'd except I used a 65# dumbell instead of a 1.5 pood kettlebell.

Cool article! Ive done numerous races, distances of 26.2, 13.1 ,10 miler runs and triathlons. Ive found throwing in an interval day or two definitly works. I allways thought of it this way, "If you dont run fast at some point in training how can you expect to run fast on race day." I think theres mental aspects as well, just getting used to running faster. anyway, theres my rambling.

24:11. Did 45 regular pullups for each round's rope climbs, 55# for straight leg DLs and 30# for KB swings.

15:02
Subbed 15 towel pullups x 1 not 3. 55 pound dumbell swing. 75 pound SLDL. Only 10 knee to elbows not 21. 21 box jumps instead of double unders. 2 rounds. Couldn't breath, felt like I was gonna puke. It was great!

10:47

Sub for kb swings - 57.5 lb dumbell swings

Was looking for under 10, but my grip was the wink link.

Did not time the workout.
Subbed 20 dead-hang pullups (per round) for the 3 rope climbs, 50# DB for KB, and 65# on DLs.

Going climbing later tonight, so didn't want to blow my grip on towel pulls. Awesome workout anyway ;)

Oh, yeah. . .

at 195lb body weight, I probably should have went heavier on the swings and sldl.

16:38- used 4 x 12 ft rope climb instead of 3 x 15, and used 55 lb db instead of a kb. My jump rope fell apart on my first set of doubleunders.

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3

Towel pull ups: 4,3,3,3,3 – 3,3,3,3
30lb Kettlebell swings, 21 reps: 15,6 – 10,11
75 pound Stiff legged deadlifts, 21 reps: 21 - 21
21 Knees to elbows: 6,4,6,5 – 8,4,5,4
21 Double unders: 5 du + 20 su – 10 du + 10 su
Time: 26:01

Grip was the limiting factor on towel pull ups, getting better at double unders but still can’t do many in a row…

Anthony (BW=180)
Notes: replace rope climb with 45 towel chinups, replace kb swing with 55lbs dumbbell swing
Time: 23:28

Jodi (BW=107)
Notes: replace rope climb with 45 towel chinups, replace kb swing with 30lbs dumbbell swing, 65lbs SLDL
Time: 24:45

15.19
Modified
45 reps Kipping Chins for Rope Climb
32kg KB on Stiff Legged DLs

Way to man-up, Jonsey. Keep it real baby.

Re, the video: Frankie Goes to Hollywood?
Really?

Running sprints suck. I do them, but they suck.
I like bike sprints. Been doing them every other day. Today is soccer day. Now is beer time.
Where's Dan with my beer?

Smithy (age 26, 195#)
Jake (age 23, 190#)

Sub towel pullups for rope (45 per round), Towel ripped during first round, had to make due the elbow straps used for leg raises. That hurt!

Sub 55#bs for kb

Sub 50 jumpropes for double unders.

17:45

I just have to say that I'm training for BUD/S and I've picked up CF the last 2 weeks, and these workouts are so fun!

Did 45 towel pullups each round instead of rope climb, looped towel around bar at top of squat rack. Did first half of first round as dead hang pullups, the rest were jumping pullups. 55 lb DB instead of KB, rest as rx'd.

Total time 23:40

CFWU minus pull-ups and dips
BW~4 poods
WOD in 20:30 (first round was 10 min)

Modifications as follows:

-rope sub (see below) 15 pulls per round (that's 30!) starting with 70# for the first 20 and going to 50 for the next 10
-Dumbbell swings, 20# DB
-Deadlift weight, 35 first round, 45 second round (felt it mostly in my arms and not my hammies so hopefully I did it right)
-KTE as rx'ed
-Did tuck jumps instead of double unders, but they were more like regular jumps. I need to bring my jumprope next time.

I have a zillion logistical reasons for not being able to do towel PU's or any of the rope climb subs, so a really smart person told me to use the lat pull machine, replacing the thing you pull on with the rope that they keep by the cable machines, moving that thing you put your knees under all the way up, and using that instead. I made sure to use both hands (starting with one and then finishing with the other). Did half of these sitting and half of them standing, not sure which was easier.

I could have probably done 45 (90!) on a lower weight, but since one of my goals is to get a real pull-up in '06, I thought higher weight and less reps is more aligned with that goal.

I think I annoyed everyone in the weight room when I replaced lat equipment with cable equipment, moved a dumbbell right next to it, moved the bench under the pull-up bar so I could do KTEs, and moved a barbell and an Oly bar I stole from some machine next to the mirror so I could inspect my form, oh and left my shoes on the floor when I was on the bench so I wouldn't get the bench dirty when I was standing on it. I put everything back though! At least I'm annoying in an interesting way, instead of like those guys that leave really really heavy weights on every single bar in the weight room that the rest of us can't get move off the bar.

P.S. This brought back memories of climbing 150 foot tall trees. Anchors! Belts! Caribeners! Devices! Ewoks! f'in! go! (And don't let anyone see your cowhide gloves)

18:50

Sub towel pullups for rope (45 per round w/leg support)

Sub 35#db for kb

Knees to elbows need work.

rest as rx'd

rowed 1000m on C2 (3:52)
CFWU x 3 (no pu)

WOD with subs
Did 45 rope pu per round using
tricep rope thingy
used 55lb dumbbell for KB swing
did tuck jumps for doubleunders.

18:42
Spent about half of the total time on the rope pullups.

Sub 45 pull-ups and jumping pull ups
30 weight swings
19:11

16:58
bwt ~112
Nowhere to hang rope, so loaded 110# in my dragging sled, tied the 15' rope to it, and pulled hand-over-hand 3x/round.
Otherwise as rx'd.

26:56
also rode 40k on my bike

took it slow and easy

Livestrong!

34min.

Subbed 15 pullups for each rope ascent.
Subbed 45 lb DB for KB swings.

CFWUx2
Burgener Warmup
WOD 11:40

If anybody's interested in my take on the difference between a Romanian deadlift and a stiff-legged deadlift:

The RDL starts at the hang, usually out of the rack if one's available, or off of blocks.

The SLDL starts on the floor, like a deadlift.

The RDL focuses on the lower back, and as such it only goes down as deep as hamstring flexibility will allow the low back to stay in solid extension. Most people stop above mid-shin.

The SLDL focuses on the glutes/hams, essentially a deadlift without the quads. Rock solid low back extension off the floor is not possible for most people of normal flexibility.

The RDL requires that the bar be pushed back into the thighs and legs as the shoulder stays in front of the bar. In the RDL, the butt goes back, the bar goes back, the knees go back, and the shoulders go forward.

The SLDL pulls off the floor and comes up the shins close, but not right on them, because that would require the knees to be bent. It is locked out at the top like a normal deadlift.

The RDL starts and stops with the knees unlocked, because the quads don't move - it's all hamstring and low back.

The SLDL locks everything out at the top.

In my opinion. I could be wrong.

16:31 as prescribed.

18:20
Subs
1 Pood
45 lb bar

Thanks for the breakdown Coach Rip. I will be saving that chunk of info for later.

Ron,

Next time: run with beer (i.e. sprint, chug, sprint, chug, etc). ahh, good times.

After reading Rip's comments, I also did RDL's not SLDL

2 Rounds
Sub: Rope pulls from flat on the ground 5 times
15:43

Worked out at Crossfit KC.

2 rounds
4x 13' rope climb
21x 55lb db swings
21x 75lb stiff leg deadlift
21x knees to elbows
21x 24" box jumps
16:26

What are knee to elbows?

Age 50/BW 240#
Subbed 3x15 rope pullups for rope climb and 40# DB swings for KB swings and double unders weren't pretty, otherwise as Rx'd 24:38

2 rounds
4x 13' rope climb
21x 55lb db swings
21x 75lb stiff leg deadlift
21x knees to elbows
21x 24" box jumps
16:00
41 y/o, 185#

Drinking lamp is lit! Go Chuck, kick some ass!

time: 1 hour and 15 minutes.
Didnt do all the pull ups, went to lat pull downs on the machine

CFWUx3-pullups

BW 129
45 towel pullups, jumping
21 30# DB swings
21 75# SLDL
21 KtoE
21 double-unders
x2 29:06

I feel like this is a slow time, and I wonder if I am pushing myself enough. The towel pulls took a while, and definitely it is harder to actually only count real double-unders (instead of all the fails on the way to getting 21) but I still feel like I should be able to do the sets in a less-broken fashion. Anyhow. There's always tomorrow...and I still have yesterday to catch up on.

subbed towel PUs 15/rope climb
55lb DB swings
all else as rx'd

37:29

forearm strength needs work, K2Es need work

Amtt west

Subed towel pull up
70 deadlifts
all else as RX

Monkey boy: 23:00
Furneck: 32:00

21.07
Spent at least 13 of those minutes doing 90 towel pullups. Curse these small hands of mine!

2 rounds for time of:
20 pull ups
21 kettlebell swings, 16k bell
21 75lb SLDLs
21 hanging knee raises
42 single unders

14:33

8:24 as rx'd

20:27
sub 45 towel pullups
sub 26x 45#kb swings

towel pulls took forever

total=18.13.36
1st rd as rx'd
2nd rd climbed first rep- couldnt climb second rep so I did 10 rope pullups for (2-3 climbs) Rest of round as rx'd

25:34, subbed towel pullups for rope climbs(they suck and took forever), and tuck jumps for double unders(no rope at the firehouse). Kettlebells and SLDL's all unbroken. Get some.

27:46
sub 45 towel pullups
sub 26x 45#kb swings

Worked out at CrossfitNorth.

Benbrook lake bike ride:

1:29:30
23.6 mi
Avg HR: 158
Max HR: 188
Avg Spd: 15.9 mph
Max Spd: 31.6 mph

had a strange noise in fork/handle bars that distracted and slowed me down a little

spoiler alert*********

CF rocks the UFC!!!

Did the "triple threat 400" at the beach.

3 Rounds for time:

Swim 400m
Run 400m

Conditions:

Overcast, 80 degrees, Choppy, SE Wind, Waves 1-3.5 ft, 10-20 knots

Swimming against the current was pretty difficult in these conditions. Time was severely affected.

Time: under 1 hr.

Round 1 19:17
Round 2 19:33
Round 3 19:47

37 minutes:

Sub 45 assisted pullups (#15, #16)
Sub 25 lb kettlebell
Subbed box jumps for double unders
Grip got very weak so on round 2, I did 21 situps with 15 lb ball instead of knees to elbows

sub 26x 45#kb swings

29:57
2 x ( 8' rope climb x 3 + 10 towel pull-ups, 50# DB swing x 21, 75# proper SLDL x 21, 21 KTE, 20" box jump x 21)

Towel pull-ups are hard!

subbed 45 towel pull-ups/round (last 30 were jumping pull-ups to simulate the leg assist i would have been using had i access to a rope), 55lb dumbbells for k-bell (k-bells have been shipped back to the states already!)
time: 18:49, rate limiting factor was grip

19:00
2 rounds

Towel PUs x20 (feet assisted)
25# Plate Swing x21
45# SFDL x21
KtoEs x21 (jump assisted)
Single Unders x42

45x3x2 towel pu's (killer)
70# db swings
225# sldl
slow ke's - no swing
tuck jumps
28:03 - almost half spent on pu's
forearms arm fried

120 degrees in Baghdad today.

bw: 125
16:20

5 rounds:
21 x towel pullups (jumping)
21 x 20 lb dumbbell swings
21 x 75 lb SLDL
21 x Knees to Elbows (split between jumping K2E and K2E on incline ab bench) had no strength to hand on second set
21 x Double Unders

Camp Liberty, Iraq

21:33

did 45 towel pullups for the 3 rope climbs

--2 to 1 for the double under jump ropes

all else as p'xd

21 pull ups
45 lb dumbbell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
100 single unders w/ weighted rope

13:00 done yesterday morning.

Olivia: 13.06
1st round:
2 x 10ft rope climb
2nd round:
45 jumping pull ups

For both:
35lb dumbell swings
50lb stiff leg dl

standard sub for rope climb (15ft) is 15 towel pullups not 45... check the faq

strike that from the record i'm retarded

30 yrs
225lbs

2 rnds:
30 towel pull-ups (assisted)
25lbs plate swings, 21 reps
55lbs stiff leg deadlift, 21 reps
21 knees to elbows (1/2)
21 double unders (difficult)

17:10

Elizbeth
13 yrs
135 lbs

2 rnds:
15 towel pull-ups (assisted)
15lbs dumbells swings, 15 reps
30lbs stiff leg deadlift, 15 reps
15 knees to elbows (1/2)
15 double unders (difficult)

18:13

Sub'd towel pu's (15 per rope ascent)
55lb db for kb
rest as Rx'd

18:42

G 173, now you know how I feel! :)

Bw 201
44yr
Subed towel pullups, poor quality
KTE poor ROM
Single unders 42x
13:50

As rx'ed: 22:08

Sub Towel Pull Ups
The rest as RX'd
18:30 BW=185

14:31 with 135lb Stiff Leg Deads. Only did a total of 4 real rope ascents then last 2 I used my legs - the ascents ruined my grip which was a loverly surprise for the deads. Double unders completely slayed me, and I've been practicing. Only had them left with about 12 minutes elapsed and it took me almost 2 minutes to finish, couldn't grip the rope. Sad sad sad, I can feel alcohol leak from my pores.

22:48 (10:43/12:05)
Subbed rope pullups (30 total each round) and 100 jumps per cycle (agility series); all else as RX'd.

Love that Jonsey!

Subbed towel pullups (45 per) and dumbells for kb swings.
377 - 16:36

404 - 19:30 Ugly at the end!

R'xd
10:11

11.45 as Rx'd.

31:20
35 lb db for kettle bell swing
10 ft rope 5x both sets

18:24

1 full rope climb ascent per round + several attempts
14kg DB Swing
30kg SLDL

sub towel
9;15

4th wod
44, 5'11", 201lbs
2 rounds buttercup version @ ~16 mins:
11 jump assisted towel pullups (pig climbing tree)
15 25lb dumbell swings (way too light)
15 25lb sldl (way too light)
15 knees to elbows (broken sets, couldn't hang on)
15 tuck jumps (knees weren't to chest)

bobby bench press and carl the curl thought i was nuts today. i used to be one of those guys not too long ago, but didn't bother explaining why i looked so ridiculous today. too bad one of you beasts couldn't have been there with me to show them what it's supposed to look like. not much crossfit going on in montgomery, alabama gyms.

carol
40, 5'7", 150lbs
2 rounds buttercup version @ ~20 mins:
20 jump assisted see saw towel pullups
15 25lb dumbell swings
75lb sldl
15 knees to elbows
20 tuck jumps

i don't know how she came up with 20 reps, but since she kicked my butt again i couldn't argue.

18:15

Sub'ed 30 PU's per round, 25lb DB swings per round, and 60 regular jump rope swings per round.

BW 128

subs: 45 JPUs, 14.5kg DB swing, 30kg SLDL, 21 tuck jumps

21:50

cfwu X 3 - pullups
1 rd. 10:05, following subs:
45 jumping pullups for rope ascent
no weight for kb swings
sldl's with broomstick
jumping kte's
single jumps for double unders

26:53 as rx'd

Subbed and scaled:

2 rounds
45 towel pullups at about 50% bw on Grav
40lb db swings x 21
75lb stiff legged deadlifts x21
21 k2e using elbow strap things x 21
21 double unders

all sets broken except db sings and deadlifts

30:12

paid the price for a week off while at family camp with the kids followed by a week with a cold.

45 towel pu's /rnd
55lb db swings

1. 9:09
2. 10:38

19:47

BW: 180 lbs

Three Sets of:
3 x 15' Rope Climb (Yeah Hayes Gym!)
21 x 12 lbs Wall Ball Shots
21 x Double Unders
21 x Body Squat
15 x Knee Ups

18:04

45 towel pull ups ended up jumping (good neg., though)
21 20# dumbbell swings
21 75# SLDL
21 knees to elbows - had to strap my hands to bars - grip was already shot
42 single jumps

45 towel jumping pullups (good neg.)
21 30# bumbbell swings
21 65# SLDL
21 knees to elbows
42 single jumps
29 min

Pukie came knocking, but he just dropped off his cousins Queasy, Crampy, Whiney, Weepy, and Sweaty. Almost everyone left right after the party, but good ol Queasy hung around for hours.
Go Liddell!!!!

Sub 45 pu's the rest as RX'D
14:56

~37 min.

Sub'd 45 pullups for each rope climb.

14:51

- Subbed rope pull-ups for rope climb
- Subbed DB raises for KB: 45 lb.
- Subbed high knees for double unders

9:10

- Subbed 1 arm swings for rope climbs
- Subbed knees to chest for knees to elbows

18:33.

Towel pull-ups done in place of rope climbs, and leg raises done in place of knees-to-elbows. I just couldn't hold onto the bar at that point of the game.

bw = 195
Modified
95lb stiff legged deadlifts
Time = 21:42

13 MIN
Subbed 55 dbl for kettle
tripled jump rope

18:15.
Two games of basketball beforehand.
Subbed 20 pull ups (12 hanging and 8 kipping) for rope climb and box jumps for double unders.

Playing catch-up

Just shy of 20 mins
2 rounds of:
45 lat pulldowns with rope (60lbs)
21 db swings (25lb db)
21 stiff-legged DL (55lb)
21 knees to elbows
21 double unders

Finished with 58 more double unders. Knees to elbows killed me!

BW: 167lb (got a stomach bug down 5lbs this week)
Age: 31

CFWU x2

Subbed 45 towel pullups per round for rope climb
Subbed 55lb dumbell swings for KB
Otherwise as prescribed

18:00

Rock-wall climbsx3
the rest as RX'd
double unders more like
'Not quite unders."

24:00 roughly,

Note second set of Stif leggs Dead lifts felt wierd, so I switched to regular DL's

Gotta jump outta airplanes tommorrow, can't be too sore.

Front Squat 3reps 45,95,115,135,185,205
2 rounds for time of:29 min
45 towel pullups/45 towel pulldown 150lb
55lb db swings, 21 reps
75 lb Stiff legged deadlifts 21 reps
21 Knees to elbows
21 Double unders

bw 165#

as rx'd with towel pullups 15:1 (which are not my favorite)

13min 23sec

very disappointed with this time.

8/28/06

Two rounds for time of:
50 Pull-Ups
60lb. dumbell swings, 21 reps
75lb. stiff legged deadlift, 21 reps
21 knees to elbows
21 double unders

16 min, 41 sec

BW-145lbs

subbed rope climps with towel pulls
subbed 1.5 pood kettle bells with 50lbs dumbbell
subbed knees to elbows with hanging leg raises (I know, nowhere near the same)
subbed double unders for tuck jumps

Yeah subbed nearly the entire workout, ha ha. Crossfit amazes me every single day.

25:48

26yo 200lbs

CFWUx3
then front squat wod, then push press wod

did a very weak version
15 towel pu's
55lb DB swing x 21
DL x 21
knees to elbows x 21
21 jumping pu's

7:50

subbed rope climps with towel pulls
subbed 1.5 pood kettle bells with 50lbs dumbbell
subbed knees to elbows with hanging leg raises
subbed double unders for tuck jumps

17:58

my forearms turned into goo...

bw 238

as rxd

bw-215

14:07 lunch almost came up

modified due to 80% week
ring plp 15/15
swings 15/15 45#
SLDL (probably more romanian) 15/15 70#
Ns 40/40
step ups 40/40
time: 13:56

Only did 1/2 of the towel PU, dont read to well I guess
everything else as rx'd
Time: 12:45

Ran 10 miles, RnR is next weekend.

D - Rest

M – Single arm PD, 1 set – 30lb, 20 reps
30lb db deads
10 k to e
25:16

Had pain in left lat (not the "good kind" either); couldn't go the distance with the towel pullups. Did what I could.
1st round:
25 TPU
2nd round:
15 TPU
otherwise as Rx'd 22:56

I got a chance to do tire flips!
38 in 3 mins. total of at least 100
great fun!

cfwux3-pus
2 rounds:
45 pullups
50 pound swing
105 lb dls
21 kte (terrible)
21 tuck jumps

2 rounds

15:08

Hello everyone!

This was a killer am repeating myself here but I need to work harder will do crossfit warm up everyday.

Two rounds for time of:
15 ft. Rope climb, 3 ascents (45 pu's terrible slow and bad most of them)
1.5 pood Kettlebell swings, 21 reps (26kg db)
75 pound Stiff legged deadlifts, 21 reps (35kg bb)
21 Knees to elbows (these are imroving)
21 Double unders (tuck jumps no room for rope)

Time = 23:45

London Crossfitter!

Two rounds for time of:
45 Pull ups (one at a time)
21 21-kg. dumbbell swings
21 35-kg. stiff legged deadlifts
21 Knees to elbows
21 tuck jumps

Time: 25.26

Done 8/28/06:

Sarah- 28:46 w/20# dumbbell, 45# deadlift

26:36
w/ following modifications & an conversation interruption w/ keith
towell pull ups-some jumping but with a good hold at top
50 lb D.B. swing, 42 rope jumps w/ medium heavy rope

45 pull ups for each rope climb
95# Romanian DL
KTE as rx'd
55# DB swing
DU as rx'd

16:20

18:20
had to go inside to get more chalk during the workout and burned a minute or so. rope climbs were slow and required rest-- just braided a rope out of home depot twine and my hands need some toughening up. all other excercises were unbroken and fast.

24:51

sub'd 30 regular pullups for rope climb and 24" box jumps for double unders

Avg HR: 159
Max HR: 211 (?)

BWT 255
SUBBED TOWEL PULL UPS FOR ROPE CLIMBS (15 PULL UPS FOR 1 LENGTH CLIMBED). ALSO HAD TO DO KNEE-TO-ELBOW IN BROKEN SETS. THE REST AS RX'D. TOTAL TIME 29:25.

20:37. Cracked under the pressure and only did one ascent each set... just goofed. All work unbroken except k2e sessions.

37:14....HR avg 151 max 173
(done 8/29 after 3 rest days, but still wasn't "feelin' it" today...tired & stressed)

Sub for rope climbs: 10 towel p/u's & 35 kipping p/u's in rd. 1, 8 towel p/u's & 37 kipping p/u's in rd. 2; 55# d/b for k/b swings; tuck jumps instead of double unders (lots of looks in the gym on that one!).

Towel p/u's (few as they were) killed my time. Think I'd prefer a rope climb-at least I could use my legs!

Subbed towel pullups for rope climb:

20:42

burgenor wu
3 sets of OHS w 45
17:16
Two rounds for time of:
15 pullups
45 lb Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows - incline bench knees bent
21 box jumps
sprints

17:24
booster line instead of rope
3 min of ugly effort each round
50# dumbell sub
tuck-jumps sub

20:18

26:37

Subbed rope climbs for towel pull-ups. Did tuck jumps in place of double unders. SLDLs were tough.

BW = 169 lbs

approx 30 min. Just wasn't feeling the pullups at all today. So did 2 rounds of 15. Subbed 30 lbs for the swings. All broken sets.

bw 171#, 36yo Scaled reps to 80%, subbed towel pulls for rope climb. 25:09. Towel pullups and double unders took most of the time - other stuff was quick.

16:38. Substituted 21 pullups for rope ascents, 45 lb dumbbell instead of kettelbell, and did stiff-legged deadlifts with 80 lbs.

28, 155#
Did this after yesterdays Front Squats
Subbed 16 towel pullups for each rope climb round.
Subbed 55# deadlifts, and tuck jumps (I need to practice jumprope, I am terrible)
20:00 flat.

18:29

Subbed 30 towel pullups per round...hands couldn't take 45 this time.