Oh no, not this one again . . . I cant wait!

Now this is one of the workouts I desperately need. My pull-ups need major low-rep work.

"postural perturbation"...are you allowed to say that in mixed company?

Poor Nicole, she is always getting abused by Coach. I think she likes it...

Nicole's so pretty...

So essentially for this workout we put as much weight as we can for our 1 rep pull-up max and do that 10x? Am I understanding this correctly?

Also how long do we rest between sets or do we simply complete each round and go right back into the others.

Someone please help! :)

Thanks

Saving Diane for Tuesday, performed weighted pulls tonight.
BW - 192
+
50lbs.
60
60
70
70
70
80
80
90
90 (fail)

BW 76kg (167lbs)

weight used

48,32,32,32,32,24,24,24,24,16

All in KG's (i'm a metric boy) Approx 2 min between sets

I presume the picture is show us the proper starting position for a pull up?

For what it's worth I have always had trouble but I always started like the first picture for jumping pullups, probably explains why pullups from a dead hang and a higher bar feel so different...

how wide a grip is ideal for pullups, right at shoulder width (arms straight up) or should we grip wider (arms angled)?

#6 Bob,

Gradually add weight each succeeding single rep until you fail, attempting to achieve a personal best, usually by round 5-8. Rest as needed after each rep, typically 1-3 minutes. Your doing a total of 10 reps.

Like I said yesterday, more pics of her........

#11, I'm the president of the fan club. I'll see what I can do!

What equipment is generally used to attach loads for weighted pullups? Are there any home made solutions?

#10- Thanks Scott. :)

#9 adam - I think the pictures are for the overhead squat. Read the caption below as it helps explain the pictures.

#13 silence - my solution is to pack weights in a backback, preferrably a comfortable one

Should these be kipped? Or just a straight + steady pull?

#13-- DB's between the knees or ankles works well, or plates attached to a belt.

The pics refer to the end position of a press, push press, or push jerk.

Adam, for this workout, use whatever grip you can pull the most weight with, as that is the goal of this WOD.

I think most people do these ME pullups strict(vs kipped).

#16 - If the weight is close to max, kipping becomes impossible... just pull like a tractor (funny thing, I don't think I have ever seen a tractor pull in my life, wonder why I used that analogy).

BW ~76kg/167lb
Kettlebells in half-pood increments are all I have to work with, so...

#1: 32kg PR attempt (failed. Only made it up halfway)
#2-11: 24kg

Rested 2-3 minutes between each rep. Threw in one extra pullup to make up for the first failed rep. #8 Sam: I'm impressed. Props for being able to pull 48kg.

Bodyweight 150.

Warmed up with a 7:15 mile, then did the WOD. Maxed at 80lbs, with a dumbbell between the feet. New PR by 15lbs.

Hi Crossfit---

I have a question about yesterday's workout -- well, about a number of workouts. When tasked with, say, a set of 21 DLs, should I use a weight such that I can do all 21 straight through? Or is it better to go heavier, and do the 21 pulls across 2 sets? Or heavier still, and do them across 5 or 6 sets?

I ponder this every time the WOD calls for high-ish reps of a weighted exercise. I suspect the answer is something like, "Depends what you want out of the workout," but, still, I wonder what people think.

If this issue has been done to death in earlier threads, apologies for reanimating it. Thanks!

---Ross

bwt 245
last time:25/35/45/50f/45/45/45/40/25/35
this time:45/45/50/55 /55/50/50/50/52.5/52.5/55
I'm happy with it, finished with three sets of max effort pull-ups with about a 15-20 second break between sets
12/6/5/

BW 100kg

20,25,30,35,40,45,50,55,60,65

I read the paragraph twice, it's there on an exercise that's all pullups and there's not a thing mentioned about squats in the paragraph, that's why I wanted to know if it was for pullups or some other exercise.

I can't do weighted pullups as I'm still working to build up to 10 pullups a day, I would like to know about what width is ideal for a pullup and if a wider grip increases stress on the joints.

bw 227
37yo
up to 80# failed @85#

#24: There is no universal ideal width, as long as it's not too wide, because, as you suggest, they stress the joints and increases the angle between the fixpoint (the bar) and the moving part (your shoulder) thus putting exponentially growing stress on your shoulder the wider the grip. You wouldn't want to f. your shoulder up!

Vary the grip always. Short, wide, palms away from you, palms against you, one palm one way, one the other. Etc. And never pull ups to behind the neck!!!!!! Just don't do it!

My training for today:
rounds/20 min of
- 200 mtr run
- 10x pull-ups
- 10x hspu
6 rounds and 200 mtr.
Have fun, Johan

Warm up 62 minutes of running.

Pull-ups:

Load: 25 kg
Bodyweight: 81 kg

CFWUx2 minus pull ups

bw: 85 kg
20 kg, 22, 24, 26, 28, 30, 32, 34, 36, 38

Did Diane afterwards. Subbed hspu with db shoulderpress 2x20 kg. All done within 45 minutes.

#24 Adam, the picture and comments usually aren't related to the WOD. They serve as info to enlighten regardnig form specific to the photo, or to inspire and celebrate, as in the photo from Sunday, or amuse as in the photo from last Friday. WOD stands on its own and info about it can usually be researched in the FAQs. Hope this helps clarify...

regarding

BW 83kg

20/30/40/50(fell a bit short again)/45/40/40/40/30/5x30(kg)

26 YO
BW 160; + 75pounds x 10reps
1.5 mile run 9:33

BWT 150.. maxed out @ 92lbs.

20/25/30/25/25/20/20/20/20/20 (kg)

age-40
bwt-210#
1-50#
1-65#
1-75#
1-100# x 7 last 7 sets

not x 7 last 7 sets. Just last 7 rounds or sets were 100# x 1 rep.

#22 Travis L
Great work

Today's work
{Rope jumpx200 and muscle-up attemptsx1 (on bar; dead-hang; regular grip)}x10. (Attempts 5-10 were successful MU's).
Duration 22:50...

bw 150#
50, 60, 70, 80, 90, 100, 110pr, 105, 90, 90

37 yo
145# bw

45/65/70/75/80/85/90(failed)/85/85/80 #s

Did yesterday's workout. (Better time)
Took a break.
Did today's workout with 50 pound db.
Tomorrow will be heavy squat... I'll be paying.

Last time 75lbs max. This time: 50lbs. max for all sets.
Didn't have it. So I added weighted rings dips and weighted pistols - easier balance, way harder on the concentric push.

50,85,100,110x7 #'s

Ross-

I'll answer your question, but you must remember that each of us here are on our own mission. My plan may not be the same as your plan. We share the CF foundations, follow the CF path and adjust to meet our own goals. I'm a wrestler during the winter and a thrower during the summer so my goals are related to those 2 primary activities.

My logic on the DL was to go heavier than the Diane 225lb since I'm currently at 193lb body weight and my best DL is 405. I plan to work up to around 500lb by next summer if possible. So, I placed more importance on heavier DLs than the fastest possible time. I chose to workout with 275lb and finished Diane in 12 minutes.

I hope that it met Coaches objectives for general physical training for his community of athletes, but I'm confident that it met my objectives of increasing DL efforts. Simply, I felt great when I pushed myself and accomplished a ton of work in a short period of time.

Good luck in your training,

-K

5
8
15
20
25
30
30
30
35
35

Body weight 254 lb.

Did 10 sets of 1 at body weight, failed last one. Did 3 extra with a 50-lb assist.

cfwux3rds 15reps of squats,pushups,situps,back ext,dips 5 reps of kipped pu's

+ = 16lb weighted vest for all sets
vest, 10+,20+,30+,35+,40+,45+,50+ x2(chin not quite over bar on first one),55+ underhand grip, 60+ underhand grip (failed just short of chin getting over bar)

Bw- 187 lbs
Age: 24

1- 45 lbs
2- 55 lbs
3- 60 lbs
4- 65lbs
5- 70 lbs
6- 75 lbs
7- 80 lbs
8- 85 lbs
9- 90 lbs fail
10- 90 lbs fail

Yesterday I said I was tired of subbing exercises and was going to do what was asked even if my ROM was limited. Today we are given this one to do, so I had to go back to doing exercise subs since I can not do one regular pull up yet. Someday...
So without further ado,

WU- 20 min elliptical
100 sit ups
Subbed Lat pull downs (ugh)
100 lbs X 2, 110 x 2, 120 x 2, 120 x 2, 110 x 2

Kate

BW 195#
10/15/20/25/25/30(f)/25(f)/20/20/20/20/20

I've got a question that's unrelated to today's WOD: What's the height measurement for rings? I just got a set and realized I don't know how high to set them.

bw 185

obviously I didn't know how much I could do and so started with too light a weight. Result: didn't feel like a typical CF workout. Felt like I didn't work enough

BW+(in lbs)

15/25/35/45/55/65/70/80/90/100(f)

On last rep, was able to pull to 90 degrees and held for 5 s but couldn't get any higher. All reps except third in neutral grip. Third rep was wide angled grip.

BWT=280#'s; 43 YOA

Weighted Pull Ups (20#'s up to 40#'s)

then 7x1 Bench Press (225#'s to 305#'s)

bw = 165

25, 25, 35, 35, 40, 50, 60, 65, 65, 70

Age 29: Bwt 200

50/65/75/85/100/100/105(f)/100/100

The offical height is 275 cm
Distance between the rings 50 cm

I put them as high or as low as I need. Tough to do jacknives when the rings are 275cm high. Or you may want them low to work a cross with just the tip of your toes touching the ground. Sometimes you just don't have to room.

5x1x75/5x1x72 TSC strict - no kip with throat touching bar. Bwt 114#

BW=112

BW/5/10/15/20/25/30(not quite chin over bar)/25/25/30 chin over bar PR!)

Diane 6:30 Not my best time but the hspu are improving.

ME Pullups 10#,15,20,25,30,35,40,45,50f,45f,35f,25,25
plus 15 back extentions

Age: 41
BW: 161

CFWUx3 minus pullups

75 lbs.
80
85
90 (PR)
95 (fail)
85
85
85
85
85

50# vest
+1 pd KB
+50# DB
+60# DB = 110l#
+2 pd KB failed to get the chin completely above bar (1-2" short)
as usual my bicep tendon gets a little agravated on this one.

bwt 202
cfwu x 3. only 1 round with pull ups

30x2
40x2
50x1
55x1
60x1
65xfail, Only got my nose over
45x2
45x2
45x1

46 y/o 165#

70/80/90/95f/95f/90/85/80/80/80/
70x2/50x4/45x3

Shoulder finally feeling better, not a PR but I'm happy with my shoulders progress

#56
preacher, thanks.

Oh yeah,

no chain belt or vest, so I was sqeezing dumbbells between my thighs.

BW=130lbs.

"strict" Pulls from dead hang

25lb.x2
32 1/2lbx2
40lb.x5
45lb.x1

BWT 95Kg Last set 60Kg

BW: 176
Age: 31

Had to take PT test at work today:

1.5mi run 10:23
Sit & Reach 19.25in
Agility Run 15.37 Seconds
Bench Press/Max 220

Then did the WOD as prescribed:
25/35/45/55/70/80/90/95/100/115
No failure, no-kipping, dead-hang pull-ups. Felt great.

worked my way up to 100 lbs. Also did a set of 4 with 70 lbs.

bw=200
50,60,70,80,90,100,100,90,80,70 wanted to go for 105 but just didn't have it in me today.

wu: short karate technique practice
wod: 15, 25, 35, 45, 55, 60, 65, 70, 75, 80
finish w/30 x (pushups, ghd situps, ghd back extensions)

BWT: 175 lbs.

100/100/110/120/125/135/145/145(f)/135/135

Then did 100x4, 100x3, BWTx13

All dead-hang with full extension to chin over the bar.

Bodyweight: ~180 lbs

40 lbs, dead hang -> bottom of neck over bar

barely got my chin an inch over the bar on that last one. Deadly stuff. Perhaps now I can buy a dip belt and stop using bungee cords! haha

bw 185

50
60
70
80
90
100 pr
105 pr
110 pr
110
90

worst part was taking the dumbbells to and from the pullup bar.

Just curious how many have read the recently posted CrossFit Journal article on pull-ups. Also, in that the official CrossFit pull-up is upper chest pressed to bar, how many are doing this WOD to that standard (or any WOD involving pull-ups for that matter). I notice Kelly Moore reported throat to bar, and I consider her an authority. Thanks.

tried this with each one of my kids holding onto me for added weight

55lb girl for 3 reps

80 lb boy for 2 reps

165 lb boy - failed - and when i fell to the floor he tried to get me in an arm bar - gosh

these are alot easier if you throw a heavy bungee cord over the pullup bar and attach it to your belt loops - it really seems to help with the heavier weights

BW: 168
22.5kg x 5
27.5kg x 4
30kg x 3
35kg x 3
40kg x 3
30kg x 5

I hadn't done this one before so i didn't get the weight right to start off with, should have started heavier so I worked until I couldn't any more.

ScottH. If you watch the WODs that are posted which involve pullups, I never see any of them go to their upper chest. I see kipping and barely getting the chin above the bar. I personally start my non-weighted pullup WODs to the upper chest, but inevitably end up just getting my chin above the bar. I did today's WOD by getting my chin above the bar, and when I only went to my mouth I counted it as a failure. I am pretty sure that on weighted pullups that it would be very difficult to get it that extra couple of inches, but I think the benefits of going heavy out weigh the possible benefit of going that extra couple of inches.

Diane, increased weight from 95 to 115 (still tiny, but moving in the right direction).

7:30

May get back to the gym later to do this one (did CFWU x 3 including PU), otherwise will find a way to double up.

D

Paul from Colorado.

BW: 175lb

BW pull-up twice for warm up.
BW + 20lb x 1
BW + 30lb x 1
BW + 40lb x 1
BW + 50lb x 1
BW + 60lb x 1
BW + 70lb x 1
BW + 80lb x 1
BW + 100lb x 2

Then, BW only for 20...feel the burn!

BW:160

Did sets of 2 instead. Got up to 80 lbs before I got schooled. Still got 10 sets but I finished with 70lbs. Regained some face when rowed 1:40 500m.

Cam

Age: 38
BW: 190

25 pounds up to 70 - dead hang, chin over bar.
*failed twice on 75 - then back to 70

Tim: 70, 80, 90, 95, 100, 105, 110(f), 107.5(f), 107.5, 102.5(f)

Cooled down with 3x70, 5x35, 10x pullups and a dip/L-sit thingy.

All pullups done on rings, no kip (duh), weight hung from my climbing harness' haul loop on a 24" Olympic plate loading pin.

nb. rowed 500m, Burgener warmup, ghd situps, ghd hip raise, pullups, ring dips to warm up. Some days I do muscle-ups and handstands (instead of pullups and dips), but today was not one of those days. Still, this warmup seems to work really well for me, so if you're bored of the standard CFWU, give it a try.

Did living room CF WU today, subbed back ext for 95# SL DL, and dips for Push ups, minimal pull up WU, so to not take away from the WOD.

WOD- 40#, 50#, 60#, 70# (Fail) for the remainder. Rest was around 3 min between the sets, and two minutes for sets 9 and 10.

Followed up with the Tabatta squat WOD I missed on the 14th, Holy S*%T!! Did a total of 177 squats in four minutes, worst set was 21.

Age: 47
BW: 195 #

WOD as Rx'd: 25/35/45/55/65/75/80/80/80/75

#38 - Jon - thanks, and to think 6 months ago I couldn't do a pull-up unassisted.
#49 - Kate - Keep pulling, you'll get there. Just don't quit.
CrossFit Rocks!

45/55/55/55/65/65/65/75/75/75

50,60,70,80,85,90,95,100,105(f),105-PR
bwt-161

42 yr old
198 bwt

In lbs. -
20
30
40
50
60
80
100
105 (fail)
90
85

bw-120
using a mixture of vests and belt with weights, cleared the bar at 50 but not 55.

Chris
25,35,45,60,60,65,70,75(fail),65(fail)65,65

Julie (ring rows)
25,25,30,30,30,35,35,35,35,35

I put 25 or 35# in a backpack and towed a dumbell between my feet. Julie used the backpack.

oh, I weighed 162 this morning. Julie weighs less.

25

bw 212

5min Eliptical wup

15,20,30,40,60f,50,50,40,40,40

then 4x25 pushups, situps, 5x5 pullups (close and wide grip)

25 minute eliptical intervals, then ladder down from 5(by 1's) and 10(by 2's), pullups then pushups respectivly.

I'm back after about a month off, nice one to get started with again. Cheers, Tim

Just some Sinawali, 10 pushups, 25 20# dumbbell swings to see how my elbow is gonna hold up. ouch. :(

400 run + 3xCFWU

BW=130

I used the light rubber band (blue) for assist.

BW-1-2-6-12-12-12-17-17-12

17#s: chin not quite to bar but good effort.

CFWUx2
BW=125
40,45,50,55,60,65,65,65,65

BW 174, Age 35
WOD as rx'ed:
40-45-50-55-60-65-70-75-80-85
Last Time:
20-25-30-35-40-45-50-55-60-65

WU
10 PU
5 PU w/ 25#
WOD
50/70/95/90/90/95/95/95/95/95
BWT 170

188

45/45/45/55/55/55/65/65/65F/55

bwt 225#

5-10-15-20-25-30-30-35-35f-25

six months ago when i started crossfit i could barely do one pullup.

Thanks Coach!

Modified CFWU x 3
10 x air squat
75 x jump rope singles
15 x sit-up
10 x superman
5 x pull-ups to chest (only 2 sets)

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
(BW = 215)
35-40-50-55-60-65-70(pr)-75(pr)-80(f)-80(f)

BW 180
5 min jog warm up

0,10,15,20,25,30,35,40,45,50x2, bwx10 for burn
Skipped for two minutes and a 5min jog to warm down
First time...I think I'll try the backpack with weights next time. Used dumbells between the knees this time. Just recovering from an achilles tendon rupture in June and getting back to training...these CF workouts are fabulous...cheers.

#76 ScottH - I'm certainly no authority....I just do these according to TSC competition standard.

BW: 165-170

1x25 1x35 1x45 1x55 1x60 1x72 1x60(f) 1x45 1x45 1x45

0/2.5/5/7.5/10/12.5/15/17.5/20/22.5/25
BWT 167

followed by Jackie don't recall time and 3 sets of overhead squat/military press combos (21lbs), saxon side bends (8lbs dumbbells), and one arm barbell curls (18lbs) 8-12 reps per set

27yo
bwt220

50/50/55/55/60/60/65/65/70/70

finished with 4x5 pullups from dead hang

2.5, 5, 10, 10, 10, 10, 10, 10, 10, 10

did a few sets of regular pull ups and dips

sub'd assisted chin ups
90,85,80,75,70,65(fail),65,60(fail),60 fail,60(fail)

BW 67kg

10kg
15kg
20kg
25kg
35kg
40kg
45kg*PR
25kgx3x2

M-force, J R-O-C, good work boys! Mkt bra.

BW 200
1 x 10#
1 x 25#
1 x 35#
6 x 50#
1 x 60# (hang & negative)
1 x 60# negative
30 shrug-ups

1 X 30/40/50/60/70/80/90/100/100/100/100

Still not able to do a dead hang pullup
Tried dead hang on rep #1 and #6, only made it up half way.
All rest used miniscule:-) jump to assist. Just body weight pullups.

Finished with some Oly lift drills.
High pulls, OHSQ, Shrugs, Clean&Jerk

first time with this little gem.
bw 190
age 38

cfwu x 2
25,30,35,35,40,40,45,45,50,55(PR?)

finished with 3x5 knees to elbows

Started at 30lbs, worked up to 65lbs, *parallel grip to work the arms a little differently.*
BW ~200lbs, arms 7 feet long.

214 bw

35-35-35-70-70-70-35-35-35-35 lb

First time with this so the 70 is a PR

bdwt 80kg
10kg
12
14
16
18
20
22
24
24 (biggest dumbell available)
24

CFWU minus Pull Ups = 3 x 15 (excpt Dips = 6,10,15)

Weighted Pull Ups = 10/15/17.5/20/25/35f/30/30/30/30
Increased rest time toward the end.

bw 81.6kg

35kg - 37kg - 45kg - 40kg - 30kg - 35kg - 37kg - 47kg(PR) - 35kg - 42kg

Last time PR 40kg.

big pipe, bw 170: 40, 50, 60, 70, 80, 90pr, 95 (f, got elbow to 90 degrees), 80, 65 wide grip, 65....finished w/max weightless set of 11

Executed the weighted pull-ups as follows: (bw=178lbs), (semi-kipping) 1each x 10, 10, 20, 20, 25, 25, 25, 30, 30, 35 lbs.

lil pipe- BW: 160 lbs
30/45/50/55/60/65/70/75(barely missed)/75(f)/45x7/25x9

bwt. 195
top set 125 lbs. did a couple of sets 50 lbs 15 reps.

Weight:237.5 lbs today, Age:26

Did "Diane" first, did not complete last round of 9 reps, then continued onto todays WOD.

50-85-85-85-100-100-100-100-105-105 + 16 reps w/o weight.

First time doing this WOD.
45
45
55
70
70
80
80
85
90
95-I'm calling this a failed rep because while I touched the bar with my chin, I did not get my chin OVER the bar. Not cutting myself any slack.

Oh, BW is 178.

26yo 200lbs

CFWUx3

45/45/55/70/80/80/45/45/45

did cleans, push presses, and snatches for practice

CFWU (- pullups)

55/60/70/80/80/90/90/90x2/90x2/100/100/100
(yes, I know there's more than 10)

Tabata squats - 20

bw 165#

35/45/50/60/70/75/85/45x4/45

3 days after concussion (spelling)

body weight = 154 lbs.
45/55/70/70/80/85/70/70/70/70

28 y/o 170 lb 5’10” approx 12% bf
Three rounds CFWU w/5 pull ups per round
Weighted Pull ups with dumbbell:
15lb x 1
20lb x 1
25lb x 1
30lb x 1
With belt and plates:
35lbs x 1
40lbs x 1
45lbs x 1
50lbs x 1
55lbs x 1
60lbs x 1
2 minutes rest per set. Increased 10lbs compared to 060809

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Body weight 69.4 kg.

In kilos:

1 x 10
1 x 15
1 x 18.5
1 x 21 (fail)
1 x 19.5 (fail)
1 x 18.5
1 x 18.5
1 x 18.5 (fail)

need to find a set of scales to weigh mself!

2 x 12kd
2 x 16kg
1 x 20kg
1 x 25kg
1 x 30kg
1 x 35kg
1 x 40kg
1 x 45kg PB
1 x 50kg FAIL - chin didnt get above the bar
1 x 45kg
1 x 45kg

Also did OHS 5 x 5 20kg,30kg,40kg,45kg,40kg

10x55lb(heaviest available today)
All dead hang to collar bone.

Hello everyone!

Shoulder started hurting again so stopped early. Probably shouldn't be doing this anyway as I have a BJJ comp coming up this weekend.

Lorenzo
1x10
1x15
1x21
1x26 (semi fail)
1x22

London Crossfitter!

BW = 210
My pull ups are horrible! I worked up to a 20 lb DB...I think I need to get a belt to hold the extra weight. Any suggestions?

I rowed for 5 minutes prior to doing the WOD...it feels like I didn't work out very hard compared to some of the other workouts but I have a feeling I'll be sore tomorrow!!!

65/70/90/100/75/75/85/85/95/70#

45
75
90
100
110-PR
75
125-fail

previous pr was 90, pretty happy

CFWU x3(-PU's)

WOD
55-70-80-90-100-100f-110f-110-115f-115f

2.5 mile track :18::41

Was finding my form was off on the ones I failed on. Instead of looking up at the overhead, I was looking straight ahead at the mirror. Once I corrected the mis-que, I was able to get it on each failure except 115, which is my PR. All were done w/chin going over the bar to Adams Apple. On 115f's my chin got even to the bar, but not over... doesn't count. Was able to touch chest to the bar until 90.

It helps to have someone watching you to make sure you don't cheat yourself when it comes to get over the bar.

Get some, Go again!

20
20
20
60
60
60
then the zipper and straps of my gym bag that was holding the dumbbells ripped out....sweeeeet.

BW 145#

65,70,75,75,75,75,75,75,70,70

50-60-70-75-80-75-70-70-70-70

bw 160
+10/+16/+26/+36/+41/+46/+51/+56/+61(only got bar to teeth, not all the way to chin)

used 10# dumbell for first one then wore 16# weight vest with dumbells

i made a mistake should be 61 then 66 only got to my teeth

weighted pullups: 45,55,65,70,75,80,85,90,90(f)90(f). Stuck and just barely at 90 on these. Minor improvement in that i was able to get my chin even w/the bar after a mini-kip on the first attempt at 90. I tweaked something in my left side doing Diane yesterday but it had no effect on the heavy pullups. Hopefully, it will clear up soon, but I'll have to play it by ear for tomorrow. Healthy training all. BW:177, YOA:58

138 lb. Male

50,60,70,80,90,~90,80,70,80,80 Lbs.

Then i did three sets of 5-10 Plyo Clap Pushups with BW and box jumps.

i meant clap Pull ups not Push ups

20-30-40-50-62-72-82-92[f] need to buy dip belt

BW 232 on Rings
20 #
25
30
35
40
45
50
55
60
65 Most of the way up

Livestrong!

Age - 47
BW - 165
25
35
45
55
65
70
75 (barely)
80 (Failed)
45x3

finished BW + 85lbs.
great scores today....this is one that needs some work for me.

25, 35, 40, 45, 50, 55, 60, 65, 70, 75, 5x25; 28yrs, 155lbs

10 no weight
10x5
25
35
45
55
70
70
70
70
70
45x3

Props to you folks over 100lbs. I think saw 135lbs from someone. Yeesh.

Anyone getting over 350lbs total? Looking back, many of the 100lbs load poeple are under bwt 200bs to begin with...

I got lots of long stares at the gym when doing these this morning

30x2/35x2/40x3/45x3

Age: 31
Ht: 68"
BW: 240 (25%)

CFWU(10) x3 - 12:10 (subbed 75 jump ropes for pu)

WOD - as Rx'd

Max UnderHnd - 30#
Max OverHand - 15#

It's sad either way you look it it. Really need to lose that 40# off my body weight. I kip better overhand, but my underhand feels stronger with a static pull-up (numbers prove it I guess).

43 y/o, bw of 79kg
ended with last 2 singles of 44kg.

Bwt 205
45 50 55 60 70 75 80 80 80 80. Used dumbells, had to do pullups on the crossbar of the Smith machine at st. 7. Should have started much higher, but nursing the sore shoulder...Get some.

10 pull ups
1-2 min rest in between
my right shoulder sucks!!!
I'm back Mark...actually did yesterday's wod...posted in evening, nearly did me in!
Will try and do the Wally after football practice....30 minutes worth, have a terrible head cold.

37yrs, 224lbs,
+45/45/45/35/35/35/25/25/25/25
5 min jump rope

Bodyweight 175lbs

Weighted pull-ups:
25/35/45/55/70/80/90/105/110(fail)/105/70x5/70x5

40,50,55,60,65,70w/assist,80X4w/assist.
Pack three reserve parachutes for cooldown.

30,35,40,45,50,55,60,65,70,75

Bodyweight 180lbs

Lacking known weights or a scale, load is textbooks.

1st rep: Probability and Statistics, Calculus, Calculus 2, Quantum Mechanics, ~2L water
2nd-10th, Added: Macroeconomics, Contemporary Moral Problems

16 attempts, 10 successful, total time ~12 minutes. Drank some of the water.

BW 183

first 5 pullups, second 5 chins
x25
x30
x35
x40
x50
x75
x80
x85
x75
x75

bodyweight x10
db hex holds

40,50,55,60,65,70,75,80,85,90(f) done on rings

165lbs

45,55,65,75,85(f),85,80(f),80,70,70

CrossFit Oakland

Candace 30

Max 42

Sam 45

James 67

Peter 95 (1st time, yikes)

Nicole 1st bodyweight pull-up!!!

173#, 33 y.o. male
ME PUs
45, 55, 65, 75, 90, 90, 92.5x2 (PR), 90, 80

Yesterday's WOD
Subbed press w/ 40's for HSPU
13:51

25-35-40-46-50-55(f)-60!-66!-70(barely f)-70 (not even close)-35

failed at 55 with poor system (hex dumbells in backpack restricted shoulder rom). Switched to strapping dumbells to feet for rest. Switched from over hand to underhand for last few.

bwt = 150

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

As rx'd, body weight #176:

25
35
45
55
65
75
85 (PR)
85 (failed on second attempt)
75
75
75

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

173 bw (new high)

10
15
20
25
30
35
40
45
50
55 (90%)

all pull-ups

Adc
BW 70kg
30kg 1
35kg 1
40kg 1,1
45kg 1,1
50kg 1,1 assit over bar
51.25kg 1,1 assit over bar

Alena
2.5kg 1
5kg 1,1
7.5kg 1
10kg1,1
11.25kg 1
12.5kg 1
15kg 1

bw (kg): 78
reps (kg): 10/22/22/22(fail)/20/20/20/21/21(fail)
negatives: 21x2

the case of milk (1kg boxes) from the kitchen came in handy today

Add On
Neutral Grip Bar
Chin Over Bar for each Rep
1-2min Rest bwt attempts

Zac Mae Chad
body weight:
230 145 210
rounds:
1- +10 +10 +25
2- +15 +15 +25
3- +15 +20 +25
4- +20 +25 +30
5- +20 +25 +30
6- +25 +25 +25
7- +25 +25 +25
8- +30 +25 +25
9- +25 +35 +25
10- +30 +45 +35

1-20
2-30
3-55
4-65
5-65
6-65
7-65
8-65
9-65
10-65

10 25 35 45 45 45 45 45 45 45

did diane and pullups today.

diane, 7:31

pullups, BW 147
+25,35,35,40,40,40,50,50,50,50

x10, 25lbx8, 35lbx6, 45lbx5, 70lbx4, 80lbx3, 90lbx2, 115lbx1, 135lbx1, 145lbx1

Age: 44, BWT: 158lbs

Note: 12 weeks ago, when I started CF, I could hardly complete 2 dead-hang pull-ups. I am pleased with todays results for me. First time with this workout.

Weight= 158 lbs
+10, +20, +25, +30, +35, +40, +45, +47.5, +50, +60 (PR)

Really didn't know how much weight to start, I didn't know what to expect.

BW=205
Age=39
CFWU
1x35, 1x45, 1x45, 1x50, 1x50, 1x55, 1x60, 1x60, 1x45, 1x45

Cool Down = 1.5 mile run with 45 pound tactical vest (sounded good when I started, LOL)

bwt ~112
53/53/53/63/68/68/63x4 singles

in between, kb work:
alt cleans: 26s x10, 35s x8
dbl cleans: 44s x8
FBAs: 44s x8
double swings: 44s x10
snatches: 26x10/10, 35x10/10, 44x5/5

bw: 198 age: 36 Warm up: 20:45 of rowing, 5000 meters.

10, 20, 25, 30, 35, 40, 40, 45, 45, 50.

8 more after without weight.

25, 35, 40, 45, 50, 60, 65(fail), 50, 55, 60 (fail)

BW 174#

20,25,30,35,40,45,50(f),45,50(pr),50(f). All chins, DBs between feet, knees pulling up on last few. Not great compared to many on the board, but from where I started 3 months ago, I've made a lot of progress. Thanks CF!

Followed with bench press, 3x5x115#, and some pullups, overhand grip.

Since I am a newbie and weak I did this wihtout weight...and I could do them. I mean, like 4 weeks ago I was lucky to do one at all, now I did ten with breaks in between. SWEET!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Found my major weakness...can't do full pullups so worked on doing 1 pullup at a time x 10. Will be working on pullups (not jumping) for a while.

Ran 10k after: 57:20.

What stretches are recommended to correct shoulder inflexibility such as is needed for a correctly performed overhead squat? Thanks.

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps:

BW = 156 lbs.

+5, +10, +15, +20, +25, +30, +35, +40, +45, +50 (failed)

finished with +20 x 3

that's +25 x 3

Still working on getting one unassisted pull-up. Did 10 with small jump, mixed chins/pullups, worked the negatives. My husband broke the news that I wasn't really doing a pullup. Still better than when I started. Looking forward to the day I get one!
50 years old/female/127 bw
Getting stronger every day!

At long last! One year into my CrossFit odyssey, I have finally done a kipping pull-up. All of the cues, coaching, practice and frustration coalesced in one sweet moment of personal achievement! thank you Crossfit....

You'll get it Turtlest!! (Still working on mine, too.)

Dang DBones.... good job!

Easy Run - 4 miles
Pull-ups (chest to bar):
2.5k
5k
5k
5k
7.5k
7.5k (f)
5k
5k
5k
5k

BW 245

9xBW
1xJumping Pullup

Thanks, Lizard!
Yeah, Nicole!!

Yay Nicole!

It stuck!

BW 105
27 YOF

10lbs/12.5/15/20/22.5/25/27.5/30/35/38

35lbs was a new PR for me!

55-55-25-25-25-25-25-25-25-25lbs

These weighted pu's seem to be the answer to curing my forearm tendonitis, will stick with them.

bw 185

25-30-35-40-45-50-60-70-80(fail)-80(fail)

70# new PR

J: BW 163. Loads: 35,45,55,65,70,80,85,85,90,95
N: BW 113. Loads: 2.5,5,5,7.5,7.5,10,10,12.5,15,15

BW 170

50
50
55
55
55
55
60
60
55
50
50

All weights in pounds, bruised rib didn't help.

BW-187
started out too light so worked multiples until I got to higher weights.
35(3)/40(3)/45(3)/50(3)/55(3)/65(2)/75(2)/85/95/100

50-50-60-65-70-75 fail-60-60-60-60

left elbow is now angry with me

Oh yeah, go Nicole! I missed that. Turtlest and I next!! Us next!!

BW:170
Age: 31
20/25/30/35/40/45/50/55/60/65
dead hang pullup
2-3 sec hold above bar 5 negetives coming down

bw: 130
age: 16

doing my own tabata sprints black box, then did the workout for today

10/25/35/50/60/70/80/70/70/70

BW - 130

Still working on a simple pull-up. Need some assistance still. All reps were lvl 2 assist.

15 min ellip wu 15/15. 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85 (old pr), 90, 95 (2 reps--could see over bar, but didn't get chin over).

did a few extras to see where i'd max out. db between feet again. funny how when db slipped off feet on way up, i nearly rocketed over top of bar. hr avg 119, hr max 157. bwt 183.

3 rounds of:500 m row, 400 m treadmill @ 1% and 7.5b mph and 21/15/9 of 1.5 P KB, Pull-ups and Back Squats w/ 45# bar.
I goofed the stop watch at the start, so my 1st round only lasted 6.25 seconds on the clock! Amazing huh?! Top THAT Felmley!
Rounds 2 and 3 took 12:36.
HR was 160, 120 after 2 min.

bw: 185

As rx'd: 15, 20, 25, 30, 35, 40, 45, 50, 55, 65

Will start higher next time.

Coach K
Age = 27
BW = 180

WOD = no modifications; all overhand grip

50/60/70/70/65/65/65/65/65/70

Tarr
Age = 29
BW = 140

50/40/35/30/30/35/30/30/30/35

bw 200
25
35
45
55
65
70
80
90
100
105 pr

bw: 204

rx'd: 25, 30, 35, 40pr, 45fail, 35, 25, 25, 25, 30, 30

2 cfwo in a row. 1st time in a long time for my lazy butt. Subscribed to the Journal today to get me further motivated.

BW 155
35, 45, 55, 60, 70, 80, 80, 80, 80, 80 only got 3/4 of the way up on last rep

20/25/30/35/40/45/50/55(couldn't get chin over bar)/50/55(still couldn't do it but had to try) no kip
BW 125lbs

Worked up to 85 X 1. Failed at 90 and second attempt at 85.

Brooke at 25# assist.

Ben: bw 205 lbs 10x1 @ 85 lbs

bw 210
30
30
35
35
40
40 (fail)
40
40 (fail)
35
35

First time trying this exercise. Not as bad as I thought.

44, 5'11", 199lbs
10,20,30,40f,30f,20,20,20,30f,20

carol, 40, 5'7", 149lbs
5x5 beginner pullups; pike position with feet elevated

trish, 36, 5'7", 140lbs
5x5 beginner pullups; pike position with feet elevated

Turtlest and Treelizard,

The real revelation came when Mike Minium (CrossFit Oakland) video taped me doing my best attempt--it was a revelation, all the pieces had been there for ages, but I wasn't pulling at the right time. Also, the rubberband technique (under one foot) helped me understand the rhythm of the kip...between the two BAMMO I was up over the bar...

Good luck, it will come!

Got up to 50 lbs. (10 lbs better than last time)
bw=190 lbs

I'm weak.

BW=210 (at least 20# too much)

5xBW
+20
+35x5
+30x2
+25
+20

CFWUx1

30,40,50*,50*,45,50f,45f,40f,35,35

Finished w/ 3x50# negatives with a few seconds in between.

*Chin just below the bar.

Made a trip over to CrossFit Southwest today. Sweet setup they have over there. Thanks to Ken and the crew for havin me.

Pullups are my weakness, and it shows....

20, 25, 30, 35, 40, 30, 30, 30, 25, 25

All deadhangs, palms facing me.

CFWU x3

25-30-35-40-45-45-50-50-55-60

Then a BS 1 mile run on treadmill

As posted.

All weights are in kilograms not pounds.

5,10,15,20,25,30,35,40,40,40

23 y/o
190 lbs

CFWU
all weights +4 lb pack

25,50,55,55,55,60,60,60,55,55
10 Unweighted PU's
50 SU's

BW 85kg
10,15,15,15,15,20,20,20,20,20 Kg.

Thanks, Nicole, for the encouragement and insight!

BW 157

35, 53, 58, 63, 73, 88, 98, 103, 108 (f), 35 x 13 reps

8, 10,15,15,15,15,15,15,15,15 lbs

My pullups are a source of frustration, but.... I'll try to remember "patience young grasshopper".

ok, the first 7 were body weight pullups and for the last 3 I added 10lbs, jumped and lowered slowly. This is a huge improvement for me, just a couple of months ago I could barely do one pull up, let alone 7 :D

My weight 63kgs
Pull Ups with 20kgs

31/ 179

as rx'd

45
50
55
60
65
70
70 chin 1 " from bar
70 (f)
65 (f)
60

bwt 206
45
55
60
70
80
85
90
95
100
105

Age:45 BW: 175

As Rx'd: 35,45,45,35,35,35,35,25,25,25,

Must have been doing something wrong as I wasn't ready to "ralph" like the usual X-FIT torture session.

1st time, so kinda babied myself

BW 190
10/20/25/30/35/45/55/65/70/90

(I'd probably start about 55 or so next time...)

BWT 200
45
50
55
60
65
70
75
85f
80f
75

oh yeah, first time, will start heavier for the next one

bw 145

weight used: backpack full of books, and 2 full 1 gallon paint cans.

No access to weights today had to improvise at home

Age 26
BW 205
started slow, finished strong
25/35/45/55/65/75/85/95/105/115

I was pressed for time in and out in 20min. Gym did not have a dip belt to put weights on so I had to put a DB in the crook of my bent knee. Lost a little skin from the knurling. Not my best performance

75x2
80x2
85
90
95
90
90
90
90
90

bw=165

45,55,65,70,75,80,85,90,90(fail),90(fail)

Last time bwt was 201 got to 30# wt so 231?

This time: (bwt 186)

10
20
30
45
50
55
60 F
60 F
55 F (INSIDE GRIP PALMS FACING)
50 (INSIDE GRIP PALMS FACING)

Finished off with a set of 6 strict no wt, palms facing,

So 241# total weight

Age 50/BW 240#
10x1 @ BW (nothing added) from a dead hang each set, then a set of 10 kipped. Threw in some ab work and called it a day.

BW = 140 lbs.

70 lbs.
80 lbs.
90 lbs.
100 lbs.
105 lbs. (PR)
110 lbs. (PR)
110 lbs. (Failed)
100 lbs.
100 lbs.
100 lbs.
100 lbs.

BW = 164
HT = 71.5''
BF = 14%

# - 25,45,47.5,50,52.5,55,52.5,50,47.5,47.5

Max rep pullups - 15
Tabata - Pushups (4 on ball, 4 regular),situps, squats

BW 205

45
70
75
80
85
90
95
100
105 - miss
90

2 mile Run...16:40
The WOD:
35# X 10 Pull-Ups

bw: 170lb
25lb in backpack

as rx'd

2 additn'l sets of 3 reps

next time I need to use more weight

All ten reps with 100 lb DB. The heaviest thing I had.

CFWU

Used my backpack, which weights 12# for all PU's. PU's regular (first time doing non-kipping ... I can see a marked improvement since first starting CrossFit, when I had trouble doing 2 consecutively).

lol: my gym wouldn't let me in with my backpack, so I did my pull-ups outside.

255 lb.

Buttercup workout: 5 x 5 of beginner pull-ups. I further modified to pushups since I don't have a way to pullup and I can't do pushups anyway. I do the pushups with my hands on an elevated platform, i.e. on various counters, etc.

5 on mantel (chest height)
5 on sink (weight height)
5 on desk (hip height)
5 on desk (took 8 attempts to get 5 pushups)
5 on sink.

age 42 bwt 162 max 80lbs. failed at 90

BW = 195

1 - 90
2 - 70
3 - 70
4 - 80
5 - 80
6 - 80
7 - 80
8 - 80
9 - 70
10 - 70

BW-198
Only had 60 lb DB's to work with.
50x1
50x2
50x3
55x1
60x1
60x2
60x3
60x4
60x5
60x6 Great workout!

Ugh... gotta love getting back to it after a 3 month hiatus.

BW: 190
20, 20, 25, 30, 32.5, 35, 37.5, 40, 40(f), 20

BW: 180

45-70-80-90-90-100-100-110-100-100

45x8

Row 500: 1:40
Rest
Row 500: 1:34
Long Rest

Weighted Pullups:
+10
+20
+30
+40
+50
+60
+70
+80 Fail
+70
+70
+70

Row 500: 2:25
Row 500: 1:37

BW: 186
AGE:38

15,20,25,30,35,40,45,50,55,60.
Finished with two sets of 8 reps with no weight. The ones with no weight? Way easier, I'm tellin' ya.

bwt:216

25,25,30,35,35,40,45,45,55(3/4up),55(fail)

44
185
CFWU x 3 minus pulls
25
35
45
50
55
60
65
70
80
90

20 years of age
about 150 lb.

60, 70, 75, 75, 80, 85, 85, 90, 90, 90

the weight belt was so sketchy....

W/U X 3
Samson, Squat, Push Up, Knees to Elbows, 45 LB Good Mornings

I have never done weighted Pull Ups before so I started at body weight.

0
10
15
20
25
30
35
40
45
50 Palms away
50 Palms In

Next time I will know where to start. I agree with the comment above I feel much stronger with my palms in.

As rx'd
10x1 70 lbs (decided to go light because elbow is sore from grappling)
Did split jerks as follows
95x3/115x3/135x3/145x2/155x2/165x2/175x2/185/195

1 x 40
1 x 45
1 x 45
1 x 50
1 x 50
1 x 55
1 x 55
1 x 55
1 x 60 PR
1 x 60 10 lb improvement

Bw202
44yr
BW+45#x10

Ryan 26/#185 #25/35/35/45/45/45/45/45/45/45

10/18/06
40,50,60,70,80,90,70,70,70,70
128lbs

60,60,60,65,65,70,70,75,80,80
All std. overhand grip w/ slight changes in width.

25
30
35
40
45
50
55
60
70 (chin to bar)
60
bw: 163lb this am
row 6k/27:30

45/55/65/75/85/95/105/115/125/125

Plus 2 sets of 5 reps of 75#

14 minutes

BW 57kg

0, 2.5, 5, 7, 7.5, 7.5, 8 (almost), 8 (almost), 7.5, 7.5kg

45 70 80 90 90 100 100 80 80 80 45x4

BW 180

40, 70, 80, 90, 100

Underhand grip (shoulder is not able to do overhand pullups much) with the belt and chain to hold the weight.

Didn't try 105 because I barely made 100 but I did make it. I had a lady in her 60's walk by and hear me exerting myself vocally and she said not so under her breath, "Is that really necessary?"

as rx'd

20
25
45
50
45
45
50
60
45
45

thanks!
1 hour muay thai before

BW: 165
Age: 35

weight: 35/35/40/40/42.5/42.5/40/37.5/35/35

45, 50, 55, 60, 65, 70, 70, 75, 75, 75

As rx'd: 25, 30, 35, 40, 45, 50, 55(f), 50, 40, 40
bwt: 200

196/25% (For October 19, 2006)

15/20/30/35/35/35/35/35/35/35

age: 39 bw: 198ish
bwx5, 35, 45, 60, 60, 70(f), 70(f), 65, 65 (missing some data on the sets...did 10 somewhere in there).
L and I did assisted 10 sets of max

DB between the feet in kg.
12-14-16-18-20-22-20-18-18-18

Age: 36
Body Weight: 163

WOD as rx'd:
25 lbs X 1
35 lbs X 1
45 lbs X 1
55 lbs X 1
70 lbs X 1
80 lbs X 1
90 lbs X 1
100 lbs X 1
100 lbs X 1
90 lbs X 1

Still just barely able to do a pullup, so focused on doing all 10 with good form using only bodyweight (208). Grips varied.

BW 210

25 lbs x 1
35 lbs x 1
45 lbs x 1
55 lbs x 1
65 lbs x 1
65 lbs x 1
70 lbs x 1
70 lbs x 1
70 lbs (failed)
55 lbs x 1
55 lbs x 1

Wore dip belt with weight hanging.

25
30
35
40
45
50
55
60
60
60

DB held between feet. 10 lbs less than last time.

34m BW 165

I've been crossfitting for about 9 months. In the beginning I could not even do one pull up. Last night was my first time trying weighted pull ups.

1x 0 lbs.
1x 7.5 lbs.
1x 15 lbs.
1x 25 lbs.
1x 35 lbs.
1x 45 lbs.
1x 50 (fail)
1x 50 lbs.
1x 55 (fail)
1x 55 lbs.

9 months ago I couldn't imagine doing 55 lb weighted pull ups. Thank you crossfit.

85x1x10

Diane first in 2:46

Then this one, pressed for time so had about a minute or less rest between singles.

25, 50, 75, 100(F), 85, 85, 85(F), 75, 50, 25 x 3, BW x 5

All full range controlled.

Doubled up today to catch up
Tabata squats first then weighted pulls

Meyer: 25-35-45-55-65-70f-70-65-62.5-65f
Godfrey:5-5-7.5-10-15f-15-17.5-20f-15-15

For the first one, I did no weight -- I wanted to see if I could do one plain, no jumping, no kipping pullup (I can't really, but I'm getting close). For the second one, I also did no weight -- I wanted to try one kipping with no jumping (from a hang). That went ok, but my kipping isn't very efficient.

After that, I did:
25-20-15-15-15-15-15-15 (jumping/kipping)

Started with pull ups on a climbing rope:

30,30,40,40,50,50 (alternating top hand each rep)

that was a grip smoker.

Then I did the rest on a 2.5" square bar, overhand grip

worked up to a max of 100lbs added. Tried a second rep of 100lbs after a few seconds rest and couldn't get my chin over the bar.

BWT:225
5 Reps with 35lbs
5 Reps with 45lbs

25/35/50/75/85/90/95(half of body weight)

30,35,40,45,55,60,65,70,75,75
B.W. 203

BW 220

25
25
30
30
35
35
40
40
45
45

BW 165-170lbs

Started with 35lbs and worked up to 90lbs. Added 5 lbs each time.

Work with strap around shoulders with chain.

BWT 250
Bwt x 10 x 2 jumping
25
35
45
55
70
80
90(f)
90
20# less than last time , BUT did not use any equip to help me (e.g. straps) this time

I had to resort to doing pulldowns because I thought my gym had a weight belt, but they didn't. I maxed at 220 on the pulldowns. BW 170.

cfwu x3 - pullups

got up to -40 on the pullups.

BW 160

35x1
45x1
50x1
55x1
60x1
65x1
70 2 attempts; got to about one inch below the bar
65x2 with a spotter helping

all done with an overhand grip

5'7"/145lbs/29yoa

CFWU x 3 (minus pull ups, dips 3x5)

45x1
55x1
65x1
70x1
75xF
70xF
60x1
65x1
65x1

Underhand grip, start at dead hang. This is about what I thought I'd get, although I am a little bummed. Nice to know that if I weighed 215lbs I could get one pull up.

BW 200 lbs

3X45lbs
1X70lbs
1X70lbs
1X70lbs
1X80lbs
1X80lbs
1X80lbs
1X85lbs
1X85lbs
1X80lbs

of course i should have said 20# fewer vs. 20# less. just had to get that off my chest

35
35
35
40
40
40
50
55
60
65 PR

On rings.

dk:40/50/60/70/75/80/85/90/85/85
jm:40/50/60/70/80/90/95/90/90/85

55 lbs as rx'd

*******
45
65
90
95
100
105f
75 X 4 with pull grip as opposed to chins on prvious.

230/42
AC

1. 25#
2. 35#
3. 45#
4. 55#
5. 70#
6. 75# (fail)
7. 75# (fail)

1. 25#
2. 35#
3. 45#
4. 55#
5. 70#
6. 75# (fail)
7. 75# (fail)

25, 35, 45, 55, 70(no), 55, 70(no), 70(no), 45(till smoked), 45(till smoked).

did some weighted dips, hang cleans(135 for first time), squats(front and regular), tried some muscle ups, ring dips, basically screwed around and worked on some form more than anything.

BW 175 lbs

in Kg-- 10,15,20,25,35,40,40,40,40,40
first few overhand, the rest underhand.
did this on friday and forgot to post; I was pretty happy to hit half-ish BW on the last five. big improvement.

bw 148#
Singles of weighted pullups:
35,40,45,53,58,63,68,73,78,83

Singles of weighted ring dips:
35,40,45,50,53,58,63,68,73,78

did on 10-21-06
cfwu x3 (- pullups)
183# bw
25,35,40,45,50pr,40,35,35,40,45
last 2 done w/ wider grip

35/45/55/65/70/75/80/85-f/85-f/85-f

Used Cybex

#12/#11/#10/#10/#9/#9/#8/#8/#8/#8

#8 is PR - 40lbs assist

Modified
First back workout after extended layoff
10 sets of pullups - no weight
Full ROM

cfwu x 2 few pu's & more speed rope work
57/182
wod 25,30,35,40,45,50,55,60,65,70,75
shoulda started heavier
finished up w/50 burpees, broken up of course!
need to put burpees in all of my cfwu's
thanks coach..

CFWU x 1
35,55,60,65,70,75, Switch to Chins, and
80,85,85,85F,80F,70

Finish w 1 pood kb snatches 20,10,5 each arm

left off bw of 194

nursing sholder did
50 tuck jumps
50 pushups
50 knees to elbows
50 burpees
50 situps
instead
no for time but as fast as i could.

10/23/06 6:45am

bw: 68kg

1 2 3 4 5 6 7 8 9 10
10, 25, 35, 45, 55, 60, 65, 67.5, 70x, 72.5x lbs

Finishing missed workouts!

40# weight vest
3,2 1x10

10-20-30-35
45-45 ... chin barely to the bar
35-35-35-35

BW 185

bwt: 236lbs
age: 28
25,25,35,35,45,45,45,45,35,35
Could have loaded more on front end, and will shoot for peak around 7-8th set next time.

10 sets 1 x 90lbs. From Deadhang no kip