Wow another brand new concoction. Looking forward to it!

Never seen this one!

most sites charge $$$ for pics like that

like my grandma used to say, "if it looks easy, it's going to suck."

Looking forward to the WOD today, but on a completely unrelated note, wanted to mention that I FINALLY got my first muscle up this past weekend at Crossfit Atlanta.

The only reason I mention this in the comment section today, is to encourage those who think it's not possible to get to this point.

I've been working hard for 13 months on the CF program, and in spite of 20 solid years of "traditional" gym workouts (I'm 40 BTW), the muscle-up eluded me because I had neglected the pull-up in favor of isolation movements like lat pulls, curls, etc. - so now I am able to generate something approaching "functional" strength (and stand in awe of gymnasts for sure, given that this is considered an "A" movement - simple by gymnastic standards).

All of those isolation movements espoused by the body building crowd leave one completely unprepared for compound movements, and in the case of the MU, unprepared for the transition.

That said, for those of you in pursuit of the MU, stay the course, work hard and virtuously, and you'll get there.

Cheers

Brad

gw brad i tried to convince the YMCA to let me use their rings with just being a member. but they wouldnt budge. told me i had to join gynastics. I was come on 29 bucks just use rings everyonce in a while.

Let the fun begin :-D

Speaking of rings, I've convinced the fiance to buy me a set for christmas. Anyone know of a good supplier? I was thinking ringtraining.com

Well done, Brad!

I just did my first muscleup, too! Woooo! I was stunned at how unimpressed my girlfriend was when I showed her.

I think I'll wait until later during the day to attempt today's WOD. I'm quite embarrassed to admit that my quads are still sore from the 45 MU/300 SQ WOD...

I'm going to go out on a limb here, but I'm guessing Kelly Moore does this in 4:46.

Eric#7, Ringtraining.com is where I got mine.

Brad #5 congrats on the MU. I got my first one at 45yo. Never thought I would. What a great feeling.

well done Brad. I soon hope to join you in completion of my first muscle up.

9:49

go Brad and Tim!!!

Age 35 BW 205
12:17
Jumping PUs last round and a half

Tim- have her try to do one. Then she might be a little more impressed!

Congrats Brad and TIm. I envy you--still working on it--need to get past 10 pullups first.

6:19 - no breaks on any of the kipping pullup rounds, occasional "one breath" breaks on the squats as needed.

The first three rounds were very fast; Annie Sakamoto "frog kick" pullups are definitely faster than my usual swinging style kips. I did achieve my goal of doing all pullup rounds with no breaks. Also hit a PR tonight at work - all three handstand holds against the wall were over 2 minutes (heels only against wall) with the first at slightly better than 2:30! Three minutes is just around the corner. :)

Apparently I'm the slow one.

19:48

pull-ups all sets broken into groups of 5
squats; all but the last 2 sets complete

guess that's what happens when you do extra pull-ups the night prior.

congrats on all the muscle ups. happy CrossFitting!

Congratulations Brad!

First time doing power snatches (Sunday's WOD because I played soccer Sunday). I worked on form and remembering what I read in the deadlift article. Decided to do purposeful broken sets so fatigue would not create bad habits.

Here's how it went:

Rnd. 1 45 lb p-snatches
Rnd. 2 50 lb. broken at every 3 (20 sec. rest)
Rnd. 3 55 lb. same as above
Rnd. 4 55 lb. broken every 5 (20 sec. rest)
Rnd. 5 55 lb. 1 rep, really tired, reduced to 50 for the rest, broken every 5

400 meter run on a &#*$^% treadmill. I don't like them. Can't wait to join the university gym I now have access to because they have an indoor track.
I think I probably ran more than 400 meters each one. I still am learning to read the friggin' treadmill computers.

Anyway, time 38:59. Feels good right now. Worried my form is off on the p-snatch, though.

I'd much prefer doing the 'workout' in the picture.

Come on, assign us three sets. :D

But not for time, no need to rush.

Brad #5:

Actually the muscle up is no longer a valued skill. It isn't even an A anymore... lol. Better learn a back uprise, kip to support or back/front lever instead. :)

P.S. congrats brad!

Nice Kelly!!

can someone tell me the difference between a 'chin up' and a 'pull up'? interesting article by john gill...and good work on the MU...

#20 - you want to spend time being choked out by a BJJ black belt? This clearly means you've never done it!

43/158/5 11.5

13:10

I wish I hadn't done extra chins yesterday.

#7 Eric

Ditto on ringtraining.com.

This is EXACTLY why I didn't mess around w/ pullups yesterday after the WOD. I just had that feeling, and it wasn't pukie....

My rings just arrived today! Will unpack and give a comment later.

14:33

Wow, my quads are still sore from the 300 squats on friday.

Heyy congrats on the MU, I need rings sooo bad to finally find out if I can do one. Any good ideas for a broke college kid on how to make a cheap set?

19:01

10:17 ...breaks on the last 4 sets of PUs 10+5s nnn nice job Kelly!

time 15:18 min
happy to get back on track again,
Have fun, Johan
ps, the link to John Gill's site is great. Read is article on ymnaastics and climbing. Just got me 14 pages of inspiration.

Gymnastics
sorry, slip of the finger

First 4 rds unbroken PU. All Squats unbroken, slow towards the end.

9:15

My whole body feels the deads of y-day. Nice with a rest now.
BW 66kg

CFWU x 2

11:48

- lots of jumping pullups

14:53
All pull-ups done dead hang. First set no problem. Remaining sets went to failure, short recovery and back up on the bar for quality pull-up.

5 x 400 following WOD.

14:07

Squats were fine but did jumping negative Pullups after the 3rd set. Hands were toast after a late night 5x5 DeadLift WOD last night.

#16, Kelly, Did Annie S have the baby yet? How many pull ups can it do? :)

Go Brad & Tim !!!!

Hi Coach - Did you see my post a few days back - Comment #74 - Posted by Pete In Oz at November 4, 2006 03:41 PM - on the rest day.

Also, I recently started a blog for family members of mine that are OS or interstate. Just a glimpse into who I am, and what we have been up 2 very recently anyway (first and foremost a daddy - as per the number of pics of Scarlet on the page in such a short time frame). For those that are interested...Im the bald dude at the bottom of the page. The other bald dude is my big brother Dave..he is a crazy braniac (Physician).

http://scarlet-n-dad.blogspot.com/

Oh yeah...
100 1.5pood kb snatches in park - 30,30, 20, 20 - no breaks
1k swim (hard)

Kelly - im going for that kb record this yr.

Please excuse my self promotion here...the next closest crossfitter is 350km away

oh yeah, todays wod pic reminded me of something a "friend" taught me a while ago...

when you have to grab someone by the wrist, don't squeeze with your index finger as the primary means of restraint/force - in fact when your grip is properly applied, don't depend upon that finger at all

try this: grab a partner, and grab their wrist, squeezing with your index finger first, and see what happens

now try again, but this time start squeezing from the little finger >ring>middle>index - progressively build power as you apply your grip - be careful of you have loaded forearms!

if you do it right you will now have a crushing grip by comparison

looks to me like Becca has nailed it judging by the loose finger and the activity in her forearm

Wow, I'm so amazed by you guys. I finished at 17:53 today, and I was sort of satisfied. Pull ups are heavy stuff. First set is ok, but the rest is hard. Lot of 3 reps from the third set. I'm 34 years old, 192lbs. Have worked out regulary in various gym's for the last 17 years. But I have never worked out like this before, and this is truly great.

CFWU x3(-PU's)

WOD
A slow :09::08

Still extremly tight and sore from the DL's yesterday followed by 2 1/2 hours of grappling and then a 4 rd workout on my own of 25 squats, 20 Push-ups, 20 Sit-ups for time last night.
All squats were to parallel. Pu's were kipping and unbroken until the 4th rd. Squats were unbroken all the way through.

Kelly- Once again... Awesome!

Get some, Go again!

12:31 as rx'd

+ 12 lb weight vest

14:28

8:48

BW: 170 HT: 5'7" AGE: 28
Pullups broken after first 2 sets.
13:51

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

14:17

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

5'7"/145lbs/29yoa

CFWU x 3 (minus pullups, minimal dips)

As Rx'd

21:04

Pullups - underhand from dead hang, no kip. First set got all 15, last 6 sets were broken.

Squats - (not sure if I was supposed to use weight) Body Weight down to small medicine ball, way below parallel.

Had to save some energy for flag football tonight, especially after DL's yesterday.

bw 150

As rx'd 9:22

Pull ups unbroken until set 6 and 7
Squats parallel

Seven rounds for time of:

15 Pull-ups (all rounds broken)
25 Squats

12:36

16:54 using gravitron

That is NOT a triangle choke.

Bob,
read the article in the journal. It's the set up. The article has some nice entries from what I can tell, as well. I've rolled with BJJ black and brown belts from Gracie Barra and elsewhere; I can imagine worse things than having that gal triangle me. It would be worth the 12 or so seconds before you pass out. :-)

CFWU x 3 -pullups and squats. Addition of shoulder streach, really feels wonderful.

WOD- 15 jumping/ negatives (I'm getting closer but still a long way off from a real one)
25 squats parralell or below
7 rounds
Time- 15:05

Kate

P.S. We really need spell check, my spelling sucks!

Are we supposed to use weight for the squats? (Total new bie here.)

Congrats to Tim and Brad. And to Kelly for the long handstand holds!

Pete- your daughter is a cutie! My daughter, N went to Aus and NZ this past summer and I kept teasing her to keep her eyes open and that she might see someone doing CrossFit in a park or on the beach and she could join them. But she didn't see anyone, then again maybe she wasn't looking to hard! :)

Kate

No pullups for me, so I pulled out an oldie but goodie:

3 rounds of:

400 m run
15 DL with BW
20 box jumps.

Got 5:15, 5:20, 4:45 for 15:20 . . . sucks compared to previous efforts, but not bad considering how little I've trained.

Did two more rounds after that, substituting 2 suicides with sprawls for each of the 400m runs. Didn't time those, I'm sure they slowed down.

SORRY TO YELL, BUT CAN ANYONE ADVISE WHAT THE DIFFERENCE IS BETWEEN A PULLUP AND A CHINUP?? THANKS IN ADVANCE.

auscharlie,

A Pull-up is performed overhand (pronated grip) or with the palms facing away, and a Chin-up is performed underhand (supinated grip) or with the palms facing you.

Did the dl's last night
5x65,65,55,45,55

Hey guys! Hope you enjoyed the article on the triangle choke -- as was already mentioned, that photograph is a no-gi setup to a triangle, it's one step, not the finishing choke. And the 'gal' is Cindy Omatsu, Rigan Machado black belt and a serious bad ass! Also one of the sweetest people I've ever me. She's a great athlete!

Age: 31
BW: 177

CFWUx3 + 25 Double-Unders

WOD: 16:10 as rx'd

Wow, I just started these WOD's and I have never felt so great. I have always been in great shape but this is really pushing me to new places. Looking forward to a future with crossfit in my life.

9:55 only last 2 sets of pu broken. squats unbroken but certainly not tabata pace

9:55 also... a little too weird Dan Colson!!!

As written... 8:44
PU's broken last three rounds, squats to a 12" box.

Did 15 pull ups, 25 squats, then scaled it down to 10 pull ups, 25 squats for 6 sets.
Time was 14:26.
Then I took a long time to do the 30 pull ups I missed out.

7 rnds. 15 pull ups, 15 reps. of 95 lb front squats

11:50

9:13
First 2 sets of pullups unbroken. Gonna have to learn Annie's frog kick.

CFWU - pu and dip

Jumping pullups
Squats a2a, full hip extension at top

13:30

Strong work JeffT with the scale upward!

11:35 as rx'd

8:21 as rx'd

7 rounds 15 pullups-25 squats +20# vest. Pullups kipping and the last two sets of squats broken for air. Age 44 bw 180#

On a trip to Alaska a couple of years ago, I watched some Tlingit kids practicing a series of their traditional sports ... Such as balancing on one hand and using the other to hit a target suspended overhead. Pretty amazing feats of balance and total body strength. These sports are practiced in many local high schools. They are competitive sports in the Annual World Eskimo-Indian Olympics.

check out the following games as novel examples of functional exercise. Especially note the one foot high kick:

ONE-HAND REACH
This game requires the athlete to balance on his/her hands with at least one elbow tucked under the lower abdominal area. The rest of the body is parallel to the floor. The participant will then use one hand to reach up and touch the suspended target. Upon doing this, the participant must get that hand back to the floor before any other part of his/her body touches the floor while demonstrating his/her balance to the floor officials. This is a game demonstrating balance, athletic prowess, and strength. Height is the objective.

KNEEL JUMP
In this event, the contestant sits on the floor at a given line and must have his/her feet flat on the floor with the bottoms up. From this position, he/she then jumps as far forward as possible, lands on his/her feet, and maintains balance. The contestant is allowed to swing his/her arms back and forth to gain momentum for the leap forward. The practicality of this event comes from the quickness and balance one has to have while being out on the moving ice during break up.

KNUCKLE HOP OR SEAL HOP
This is a game of endurance to pain and a testing of strength. The object is to see how far on can go in a "push-up" position, with elbows bent and knuckles down. The only parts of the body touching the floor are knuckles and toes. From this position, the participant "hops" forward as far as possible keeping the back straight and elbows bent. This games originally was played o n the floor of a traditional community center or hut, or outside on the ground. Now, this game takes place on the arena floor.

FOUR MAN CARRY
Often during a successful hunt there comes a time when the games caught has to be packed for long distances. This is true of packing wood or ice. The four man carry not only tests the capability of carrying heavy loads, but it also tests the "weight" - those 4 volunteers "draped" over the participant during the event. Distance is the objective.

DROP THE BOMB
In this game, the contestant lies down on the floor; face down with arms straight out in an "iron cross" position. Three "spotters" position themselves; one at the feet holding the ankles, while the other two grab each wrist. Thew participant tightens all of his/her muscles, and the three "spotters" lift the body so that the body is approximately one foot above the ground. They begin walking at the speed dictated by a floor official. When the body or arms begin to sag, the participant "drops the bomb." The objective is to go the furthest.

ONE-FOOT HIGH KICK
The high kick event requires the athlete to jump off the floor using both feet, kick a suspended object with one foot, and land on the floor using that same foot demonstrating balance to the floor officials. Distances the height of a basketball's net is not uncommon. It is supported that when a messenger from a hunting or whaling crew is within visual distance of the villagers, he will kick high into the air thereby giving a message that a whale has been shot, or the caribou are running near. The two-foot high kick means a different but similar message. The high kicks are considered the premier events of the WEIO.

TWO-FOOT HIGH KICK
This event is similar to the one-foot high kick with the difference being the athlete jumps off the floor using both feet, hits the suspended target with both feet together, and maintains balance upon reaching the floor. When landing both feet must touch the floor at the same time. Years ago, in the coastal whaling villages, in order for the village to know that a whale has been taken, a runner would run back to the village and when within sight of the village, the messenger would jump and kick both feet into the air while running. In that manner, the people of the village would know a what was caught and prepare themselves to help in "beaching" the whale.

ALASKAN HIGH KICK
This is a game of balance where the athlete sits on the floor below a target with one hand grasping the opposite foot. With his/her remaining free hand planted on the floor, the athlete springs up and attempts to kick the target with the free foot. After kicking the target, the athlete must show balance upon landing - he/she is at the original position before kicking. Height is the objective.

INDIAN STICK PULL
This game is a test of grip. The equipment for this game is a stick tapered at both ends. The stick is about a foot long and one and one-half inches in diameter in the middle. Grease is applied to the stick and the competitors then grab the stick and attempt to pull it away from each other. They must pull straight back without jerking or twisting. Best two out of three is the winner of the match, each round using a different hand. This primarily and Indian game used to strengthen the hands for grabbing fish out of the fish wheel.

ESKIMO STICK PULL
In this event, two athletes face each other sitting on the ground with their feet pressed together and knees bent. A stick one-inch in diameter is placed between them where their feet meet. Each athlete grabs the stick, position their hands so that one person's hands are on the inside, and the other's hands are on the outside. All hands must be touching. Using the legs, arms, back, and a sure grip, the contestants then attempt to pull the stick away from their opponent. The winner is that person who is either able to pull the opponent over, or who can pull the stick out of the opponent's hands, on tow out of three attempts. Each round, the athletes will alternate positioning of their hands. Strength is an important commodity to have when bringing a seal in from the hole in the ice.

TOE KICK
This game is where the player stands at a given line and jumps forward attempting to kick a stick (one-inch in diameter) backwards with the toes of both feet remaining together. The contestant must land forward of the mark where the stick was. When all players accomplish this, the stick is moved another two inches forward for each round until a winner is determined. Each player is allowed three attempts at each distance in case of misses. This is another game of athletic prowess and balance. Balance is needed while negotiating the rotten ice during breakup.

ARM PULL
Two athletes position themselves facing each other so that their legs are positioned where one leg crosses over opposite leg of the other competitor. They then lock arms at the elbows, fists down, and begin pulling the other contestant towards him/her. Two out of three attempts will declare a winner. After each attempt, the players switch arms and legs. Brute strength is revered when bringing the quarry out of the hole in the ice.

NALAKATUK (BLANKET TOSS)
Several walrus skins are used for this event. The skin has holes on the edges so that rope can be looped through all the way around and used for handle grips. One person gets in the middle of the skin and stands there while being tossed. With a good coordinated effort on behalf of the pullers, the person being tossed can get as high as thirty feet in the air and lands on his/her feet without falling down. This is quite similar to a trampoline, with the only difference being that people are the springs and they can move to catch an errant jumper.

EAR WEIGHT
The weights used in this event are 16 one pound lead ingots, which are threaded through twine. The contestant must loop the twine around one ear and by lifting straight up, without using the cheek, pack the "weight" and go for distance. Before lead weights were used, sacks such as twenty-five pounds of flour were used. Distances of over 2,000 feet are attained.

EAR PULL
In this event, there are two people sitting down facing each other with twine looped around each other's ear - right ear to right ear, left to left. The two begin a "tug-of-war" to see who the winner is. Best two out of three wins the match. There are times when the loop will slip off one opponent's ear - that person is the loser of that round. Each participant alternate each round using alternate ears. A game of stamina to pain, the victor demonstrates he/she can withstand pain, a trait sometimes needed to survive the harsh realities of the North.

for more information, see World Eskimo-Indian Olympics

(aka World Exhibition of Indigenous Olympics)

A non-profit organization

P. O. Box 72433
Fairbanks, Alaska 99707
Phone: 907.452.6646
fax: 9070.456.2422

Email: weio@weio.org

http://www.weio.org/

I forgot the most important thing 14:45

Age:25
Weight:190lbs

As rx'd: 9:28 with kipping pull-ups.

Did more after:

3 sets -Close grip bench press and full birpees:

15 x glose grip
10 full birbees

No time, but as fast as possible.

Brad #5

Great work man. I too got my first MU a couple months ago and am now up to five. The fact is they are usefull and effective but just plain fun to do in workouts. It is also nice to be able to do the rx'd WOD's that include them now. Just wanted to back you up that you will thank yourself for sticking with them until you get it. And if you don't have rings get them. they are one of the more inexpensive items and are worth their weight in gold once you get them.

once again strong work man!!!!

Dave

14:15

Pull-ups:
1st round: kipped all 15
2nd round: kipped, but broken into 2 sets (9-6)
3rd round: started jumping pull-ups through the next 4-rounds.

Squats: as Rx'd all seven rounds.

WOD outdoors at a soccer field. Pull-ups completed on the crossbar of a soccer goal. It's 70+ degrees in Denver, CO today! Great day for an outdoor workout!!

7:15 as rx'd

bwt-163 lbs
chins broken too much on last 2 sets
"if it looks easy, be aware" - new motto

13:45 but assisted pull-ups. All squats unbroken.

11:48

Squats to a 13" box.

16:42 as rx'd

5:31 as rx'd
Thanks for the push OPT and Trevor,

Modified CFWU x 3
5 x air squat
10 x back-extension
10 x sit-up
50 x jump rope singles

Seven rounds for time of:
15 Pull-ups
25 Squats

Total time = 23:25

BJJ (1.75hrs)

7x5 pullups
7x25 air squats

Could someone tell me what "rx'd" mean. And - "WOD"? I'm not familiar with those expressions.... Really!

Ripped up my right hand callouses on the 5th set. Had to grap the bar differently. I was still overhand but my grip was more toward my fingers. It actually was stronger than the "deep in the hand" grip.

I'm wondering if that's because it's a stronger grip or that the deep hand grip was fatigued from the workout. Either way, it stings like hell and I'll be switching grips more often in the future.

38yr
185lbs

16:58

18:42
sub'd
assisted band pull up (red, maroon, purple bands) - had to break these down into 2,1,1,1.....
heel elevated squats

thanks for the motivation OPT, AFT and baby OPT

"rx'd" means "as prescribed" : like a doctor

"WOD" workout of the day

13:45. 45lb assist on pull ups.

Did BrandX scaled "Pack" wod

7 rounds of 10 pull-ups and 20 squats in 10:33

Beforehand had done some presses

Got 5*60kg, 5*62.5kg(PR), 5*65kg(PR) then a little later 3*67.5kg

Working towards being able to do AndyS's Linda mod

10 - 1 of
Deadlift 60kg
Strict press 60kg
Clean 60kg

Cheers, kempie

20:46
pull ups broken

Jumping PUs
Squats

Did OHS 95lbs, and snatched 115 3 times just for fun
Camp Taji Iraq

21:25 as rx'd

I worked out barefoot today. I immediately noticed a big improvement in my knee stability as compared to squatting in running shoes.

6:49

Rx'd

CLIMBING ROPES FOR SALE CHEAP ON EBAY. Hey gang, if you are in need of a climbing rope, they have 9 left for sale on ebay. (enter a search for "gym climbing rope")They are 1 1/2 inch manila ropes whipped at one end and looped at the other with a metal eyelit. They are 17 feet long and look pretty nice. They are $47.50 plus shipping. I just got mine, thought I would pass along the info. Happy climbing!!!

Nice find NAVAFIT. Thanks

Did BrandX scaled "Pack" wod:
CFWU(minus o/h squat and pull ups)
7 rounds of 10 pullups and 20 squats
pullups were broken up 2*5reps and kipping
total time: 25 min.

CFWUx2 (-pull)

as rx'd 14:14

All pullups broken (mostly sets of 5), all squats unbroken

24 min
sub'd body weight rows feet on chair and hanging from lifline monkey gym
squats as RX'd

23:12 as rx'd with kipping pu's. Guess I need to lay-off the kids' Halloween candy.

Hello all,
I've been doing Crossfit for 10 months, first post...
As Rx'rd: 6:57

Age 36, BW 176 Lbs
As Rx'd
My hands are torn up, but I finished:
24:15

14:49

cutt last 2 rounds to 10 pullups

my first post

been doing CrossFit for about 4 months now.
WOD as Rx'd 19:49
you guys/gals under 10 min. Amazing

as rx'd: 15:08
broken sets of pullups after 3rd round

21:10

lil pipe- a very disapointing 14:15
pullups were from dead hang and i think i used a narrower grip than normal b/c it felt all bicep and not at all in my back

11:44
Pull-ups dead hang on ledge.(Felt weak today)
Squats a2a.

bw 168
age 37
18:10
pull ups gtreatly broken
squats clean

Comment #87 (rolauk)
WOD = Workout Of the Day
Rx'd = prescribed

Don't be afraid to ask if you don't know. Is cool.

Whew!!!

43YOA/205 BW/26:09 TRT
Practiced OHS w/PVC
PU's w/Iron Woody Bands (Thank God!!)
My personal affirmation "I suck...but I am improving".
(Stuart Smalley, from SNL - "I'm good enough, I'm smart enough and Doggone it people like me".)

CFWU 3 rds of 15(minus OHS/PullUps)xcpt dips were(6,10,15)
WOD SCALED; 7 rds of 10 PU/20 SQTs = 15:04

skipped today due to lower back pain from yesterday.

44 yrs, 225lbs
19m30s
squats as prescribed
was reduced to using the Gravitron for the pullups (there are days like today when I dream of being a svelte 150lb gymnast)

Age-37
BW-185

As RX'D

7:42.

cfwux3rds 15reps of squats,pushups,situps,dips and 15 sec handstand hold

bwt 240 age 31
as rx'd
pu's (kipped and broken)
squats to dynamax ball unbroken
time 26:43

really good workout glad tomorrow is a rest day.

Ok, I have to apologize to myself for PU**ing out on this. I got in 5 solid rounds before crying "UNCLE!" I just couldnt even stand anymore, literally. I looked like a drunk in the park when I finally had the energy to walk to the drinking fountain.

5 rounds in 10:08 Will do as Rxd next time

=(

Long time, no post.
In deference to advanced age, I only did 6 rounds-21:11

Congratulations to Brad, whose name is now on the board at CrossFit Atlanta.

Scaled according to brandx "pack" workout.

7 rounds; 10 pullups; 20 squats; for time.

10:18

kipping pullup rounds broken (4,3,3)
squats unbroken

big pipe: deadhang mt climber grip pu's, 14:01

WOD
10:33
35yo Male 204lbs

I usually dont get to post since I am either behind a day or to on the WOD. I liked this one.

RX'd
a little jumping on the pullups
8:42

8mins 27secs

Ryan 26/#185

As rx'd 7:29

E.R.-10.08,Big Matt-10.36,Mike J-8.38.

13:41

I still suck at pullups so I had to get assisted.
With a 6'10" wingspan I guess its not that hard to understand though.

Well I officially suck at PU's. This is probably the first time I've done "real" pullups since HS. I've always just done lat pulldowns and stuff for back in my workouts. PU's are MUCH harder, for me anyway. I started doing two broken sets and decided to sub lat pulldowns for 5 remaining rds. So here goes:

Rd1 - PU's (5)(5)(5), 25 squats (unbroken)
Rd2 - PU's (5)(4)(3)(3), 25 squats
Rd3 - LatPD's 110lb(15)
Rd4 - LatPD

Well I officially suck at pullups. I think this is the first time I've done them since HS. I've always just subbed lat pulldowns in my workouts. Pullups are A LOT more difficult. Anyway here goes:

Rd1-PU's (5)(5)(5), 25 squats (unbroken)
Rd2-PU's (5)(4)(3)(3), 25 squats
Rd3-LatPD's 110lbs(15), 25 squats
Rd4-LatPD's 110(10)110(5), 25 squats
Rd5-LatPD's 110(5)100(5)100(5), 25 squats
Rd6-LatPD's 110(5)100(5)90(5), 25 squats
Rd7-LatPD's 110(5)100(5)90(5), 25 squats

Time: 16:07

oops!

Just curious but does anyone take any supplements like legal ones who has been doinf Crossfit for a while????

As rx'd 13:33

As Rx'd: 8:47

12:06

combination of kipping, N grip, over under etc pullups.

As rx'd, 8:11.

#132 minks, i supplement with soy protein and fish oil, but if you ask your question in the nutrition forum i'm sure you'll get much more knowledgeable answers.

13:44
Back and Traps still sore from Power Snatch on Sunday and DLs yesterday.

7.51
As Rxed

Kipping Chins first 2 Rds complete broken into 10s,5s and lower after that.

Squats to Dynamax Ball unbroken

27yo
220lbs

This was a real mental battle for me. I was not into it from the start and had to dig deep to finish.

18:26
lots of broken sets, lots of jumping pullups.

16 and change (used a wall clock)

Did all the squats just fine, after a few sets of chins I had to start jumpin' a bit.

I cant WAIT for the wod tommorrow...I plan on resting as hard as I can for as long as I can.

As rx'd.
7:03

Anthony (BW=180)
Tabata box jumps (24inch):
11-9-7-9-13-11-9-10

Jodi (BW=105)
As rx'd
Time: 9:52

Alternating grip on fat bar: 16:05 as rx'ed.

Still healing from loss of epidermis on my hands too! Felt good after a day of trail walking.

M/34/185
15/25,15/25,12-3/25,10-5/25,8-7/25,7-5-3/25,8-7/25
17:07

Trying to lay off the b-rows because they seem to aggravate my elbow, so I subbed back squats with just 30# for good form. I didn't time it though.

Chris: 12:57
Julie: 10 jumping /15 squats 9:50

Today's workout was brought to you by Junk Food. Junk Food. When you want lousy performance and misery through the workout try Junk Food!

14.23 as rxed

33:30
Last Set was jumping pullups

9:17 as rx'ed pullups varied grips and kipped like a Rockette, broken after rnd 3 at 7-4-4, squats low and unbroken. I really stretched my hips to open up and get low on the squats. BW:178, YOA:58 Thanks, Coach!

19:57
right hand tore during 6th set of pull-ups, went finger tip dead hangs after that.

13:42

Hello, I live in the Patagonia Argentina,I'm new in CF, (sorry for my english) .Before this year Im never trainning, in the 2005 I started mountain climbing, and I feel I need training, and I found CF in the web. The approach is really good!
My WOD, 7 rounds 15 pu 25 squats
19:00 m
last 3 round of pu broken in 10+5
squats whitout problem
please tell me how bad is my situation : )

WOD as RX'd: 12:32

16:20

25:42 as rx'd... y'all are maniacs! (In a good way)

10:01, you would think I could have shaved a second or two off somewhere.

11:55

Age 34 BW 145#

As rx'd:

9:53

Juan-

Your situation is good. 19:00 minutes for the WOD is respectable and your sets of pullups of 10s and 5s are quite well done. Enjoy your mountain climbing and good luck with your training.

I coached high school wrestling practice tonight and included some time in the weight room for the kids - sets of pullups and dips for everybody. I think they enjoyed it. Next will be max effort day and then their names/numbers will go on the wall.

Xtra: C/J 155lb x 25 singles

-K

30:28
Only 5 rounds
Finally losing weight: down to BW: 203

36 YOM 190 LB's

CFWU X 3

14:38 as rx'ed

P/U's were (and I am quoting someone from the message board and I wish I could give credit to them) Kipping, Dead Hang, Overhand, Underhand, Kicking, Screaming, Jumping and anything else I could to get through. Great work out!

28 y/o 170 lb 5’10” approx 12% bf CFWU x 3 – pull ups
Seven rounds for time of:
15 Pull-ups: 15 – 5,4,3,3 – 5,4,3,3 – 5,5,3,2 – 5,2,3,3,2 – 5,3,3,2,2
25 Squats: 25 – 25 – 25 – 25 – 25 – 25 – 25
Time: 29:09
PR for most number of consecutive pull ups at 15!!!

9:30

15:24

15:45

took me about 12:30.

my pull-up stamina was non-existant after the third round. any suggestions to help with that for next time?

pulled hamstring on DL yesterday meant no squatting today. Took the time to work on my muscle ups. Got close quite a bit but a little to tentative to kip hard with the sore ham.
Good coaching from AFT and OPT.
I must say it was excellent to watch them both fire through today's wod. Pushing the limit is understated!!!

15 band assisted PU
25 a-to-a squats
x7
17:49

Take care, everyone!
Turtle
F/50/129

16:43 as rx'd.

12:26

Are most of you doing the warm up everyday? I've been,seems eccesive. I thought your muscles needed rest to grow. Help?

This was my first WOD in about 6 months...feels good to be back; however, my HANDS do not share my enthusiasm....I almost forgot what 100+ pullups felt like.

As Rx'd:

12:15

bw 165#

as rx'd 5min 30sec

afterwards did 5 rds of
20 bodyweight bench
30 gluteham situps

16min 49sec

Ahhh I see a lot of age/weight posts...

Age - 24
BW - 230lbs.

N: 10:47
J: 6:29
Both as rx'd

12:40, check

L- CFWU x 3 minus pullups and squats
15 jumping pullups
25 squats parallel
7 rounds
Time- 11:28

N- WU- 50 situps, ran 400 meters
15 jumping pullups
25 squats below parallel
1 round.
Had to stop due to extreme pain in thigh from falling during roller skating the other night.

Kate

12:34
sick today and it showed.

pull-ups on gravitron
~15 min.

bw: 199 age: 36 warm up: 15:00 of jump rope.

23:43

BW:205
17:30
wow these pullup routines suck for us fat kids!!

First 3 sets were fairly easy, last 4 had to break up the pullups in to 10+5's

did as rx'd

time: 9:11

Did kipping pullups. PU's Unbroken till round 5. didn't feel to good today. For some reason i was feeling a little weak.

Jen: Sub 70# Assist on PU 8:31
Paul: Rx 9:12

What is a kip to support?

12 pullups instead of 15.

Time - 11:22

BW 154

10:56

Thought I would practice Handstand holds for time after - think again.

had to punk a few French Canadian infantry to get the pullup bar...as rx'd 6:51.

Did WOD as rxd with 30x85 lat pulls as sub for pull ups time 24:00 not great time but had to share equipment and that slowed me me some.

18:45; slowed down by set 6,7

55 y.o. 156 5'10

As Rx'd 13:07

Group Moffett

Run 400 meters, then do 25 squats
Run back 400 meters, then do 25 pushups
Run 400 meters, do 25 squats
Run 400 meters, do 25 pushups
Run 400 meters, do 25 squats
Run 400 meters, do 25 pushups

Total time 27:27:78

Today
16:25
Steveo

bw: 185

As rx'd: 16:22. All but first set of pullups broken, definitely the limiting factor.

M/27/180
17:53 with 20# weight vest

M/29/140
18:23 jumping pull-up last five rounds

17:30 as rx'd.

Elastic Band assisted PU's

15:40

M/37/162
Started w/CFWU as follows: 3x:sampson stretch, 10 OHS, 15 swiss ball crunches, 15 push-ups.
WOD as follows: 7 rounds.
Total 70 pull-ups broken in sets: 10-8-8-8-8-8-8-6-6.
25 squats each set, unbroken.
Ran a 400M a the end for good measure.
Time including CFWU is 27 min.

Damon: 29, BW 163. 9:48. Had assist on PU's last 3 sets. PU bar hangs from straps so kipping is a little harder, I'd like to try this one again with a fixed bar and see if I can accomplish the magical "as RX'ed."

Justin, 9, BW 103: 4:55, 5 sets of 5 pullups 15 BTH squats.

17:06

That was, by no means, fun.
Pull ups turned to jumping pu's quickly.
Squats were unbroken.
Proud of that.

6'-1", 210 bw, 28yo

19:45

still can't get a real kipping pullup in my apartment doorway, so they're these weird kip/dead hang hybrid rthings that are ugly and choppy, with lots of broken sets.

Ben: 10:39

13:18

20:06
Squats unbroken (yeah)
Pull ups broken and after first round assisted
In a weird way this workout was like doing jumping pullups.

19:42

PUs broken

age: 38
BW: 191
HT: 5'7"

As Rx'd: 19:23

PU broken
Squats - unbroken

Comment: I think that there are some greatly deflated times up above.

MAT

First post.

Age: 35
Weight: 185
Height: 5'10"

10 jumping pullups
25 squats

18:01

You all are amazing...and inspiring. Looking forward to progress (and real pull-ups!)....

as rx'd 9:47

8:47

used some help on the pull-ups but went through the squats pretty well.

Thought I might be able to knock out a set of unassisted pull-ups given progress since I started. ALmooooooooooooooost did it, got to about 8 and couldn't budge anymore. Used to get to 1/4 though so I'm happy!

16:22 as directed

Difficulty kipping with rubberized bars. Tearing callouses on hands. This constitutes the biggest expenditure of time (re-gripping on the bar).

as rx

8:28

did regular pull-ups, but only did 3 rounds unbroken. will have to work on some more pull-up stamina in the meantime.

tons of fun

Boy did I feel weak today!

14:00

bw: 118

pullups with straps

Camp Taji, Iraq

7:29 as rxd
pullups - 15,15,15,15,(8+7),(9+6),(6+3+3+2+2)
squats - all sets unbroken

1st time back in 2 monthes. This hurt, but have to start somewhere.

26:50

as rx'ed

11:38

16:22

1st 3 sets unbroken, but the pullups started looking spastic. ended up finishing w/ pullups on the gravitron. all squat sets unbroken, but not nearly as fast as tabata pace.

WOD:
7:55 as rx'd.

After first 3 rounds...Pull ups were hell to get more than 5 or 6 in a row.

Did yesterdays WOD after this:

135lbs x 5 (wu)
185 x 5
225 x 5
245 x 5
255 x 5
275 x 5

As Rx'd

18:30

Age 32
Bwt 159
CF for 13 weeks

CFWUx3
17:36 as Rx
Used a mixture of pullups and chinups. Last 6 sets of pullups broken.

I find 25 squats much easier than 15 pullups. Is that the experience of most people, or are we supposed to find them somewhat 'equivalent'?

06.11.06
8:34

hi everybody,
I discovered CF a few days ago and just did my first WOD:
10 jumping pullups (broken)
25 hindu squats
x7, the time was something 13ish
wow,really felt bad doing the pullups :-(
hopefully i'll get a first real PU with the CF-WOD

47 YOM
200 #
13::17 as Rx'd

47 YOM
200 #
13::17 as Rx'd

Buttercup version: 5 rounds for time of 8 jumping pullups, 15 squats.
My subs: 8 bent leg bench presses and 8 body rows (holds at underarm) for the 8 pullups. Goblet squats to a 12" box, sets of 5.

About 17 minutes. The squats were the killer.

17:48
Band assisted pull-ups

Jumping, kipping, kicking screaming...

14:53

11/8/06

10:11

No breaks during pull ups

All pull up sets were broken. Last two sets needed a weighted assist.

Awful. Just awful.

42:34

9:25

For those of us that can't complete the pull-up section unbroken, is it better to do broken pull-ups or unbroken assisted pull-ups?

12:35
Assisted pull-up with small power band after first set

pullups on rings= no fun, as Rx'd 22 mins.

Delayed WOD by one day due to travel.
Printed out a Gold's Gym 1-day "VIP Pass" and worked out at the nearest facility I could find. This is my 4th week of CF and my 2nd WOD (I've been hitting the CFWU vice WOD for the last 3 wks). Did the Brand X "Pack" scaled WOD.

CFWU: Sampson stretch, 15xmodified abs (no GHD machine!), 15x back ext, 10x full body weight dips (X3).

10xGrav PU (65# assist)
20x Squats (45# bar)

10xGrav PU (80# assist)
20x Squats (45# bar)

10xGrav PU (80# assist)
20x Squats (25# bar)

10xGrav PU (95# assist)
20x Squats

10xGrav PU (95# assist)
20x Squats

10xGrav PU (95# assist)
20x Squats

10xGrav PU (95# assist)
20x Squats

Roughly 20 mins. Pretty freaking tired!

14:47
5 sets instead of 7.
all sets pullups broken into sets of 5 except 1st

8:45
All SQ's unbroken, first 5 PU sets unbroken, last 2 were 10/5, 8/7

Age: 38
BWT:185
Time: 17:30

Managed the first set of pullups from a dead hang, but had to split up the next coupla sets into three of five. Last four sets of pullups were kipping. Shoulda pushed harder. I could've trimmed at least two minutes off that time if I had gone into the gym with a better attitude.

More better faster

18:35
PU's on rings
Lost focus around round 4, couldn't remember what round I was on, so I guessed the lower. I might have done 8 rounds. Dehydrated and getting over chest cold equals bad results.

1 day behind -- 12:01

24:30 pretty solid pulls, just stared crossfit.

How do I do MU on smith machine?

15:45

Did extra squats to kill time in the severely broken last couple sets of PU's.

26yo 200lbs

CFWUx3 (push/OHS/sits/dips)

17:30 Pulls were kipping-esque, squats unbroken

12:30

First PU set broken 9/5 then rest of sets were broken jumping PUs and negatives

I got my rings today.... but for those looking for a cheap way to build them you can use vehicle cable ties not the ratcheting ones but the push sliders almost identical to what comes with the elite rings from ringtraining... and for the loops you can goto a gym store ang buy the cheapest set of single hand cable pull handles (or maybe you can pull them from the machine you no longer use) I liked these but the grip is better on the elite rings and because of the "s" hooks angle it puts the narrow side of the tubular nylon towards the arms and it rubs.... if you bent the "S" hook to the side it would fix the problem (cost- cable straps - $10, and $20 for the machine cable grips)... the elite rings were $65 plus ship and I would say they are worth it....
I bought the rings as a present to myself for my first muscle up (Age 26 BW-185)

15:47, as RXed, with deadhang pull-ups instead of kipping. Just kinda felt like working on the deadhangs, since I feel they've been suffering lately. Vast majority of my time was spent on the pull-ups.

11:45.7.

Sort of slow, post 24 hour fast.

25:00

17:00 minutes as RXed.

8:30 as Rx'd

21:36

Kips are getting better for the most part, really have to concentrate in order to get a good rythym. First time using new bar at OPT gym, absolutely destroyed my hands, had to readjust to grip frequently!

44, 5'11", 200lbs
19:50
-kipping pullups; 6 in first set, 3 in second; gravitron after that but did total number of rx'd pullups

17 minutes. Lost count of sets. Did 6 or 7. Not sure which.

8.52 as Rx'd

18:51

Sex: Male
Age: 27
Height: 180cm
Weight: 78kg

Comment: 29:02
Really grinding my hands doing kipping pull-ups, love them though.

Male
age 44 Wt 165
15:57 as rx'd
last 2 sets of pullups broken 10+5

I looked at this website for a long time even after I started to workout again. Now it has been months, it feels great. My son is doing this at college. We compare notes, today was tough.

11:26 As Rx'ed

Did this on 11/8

Pull ups through round 4 then did 45 jumping pullups per round for last 3 rounds.

squats unbroken

12:07

Thanks!

Modded version of the WOD posted. First crossfit-ish workout in 9 weeks.

7 rounds for time:

5 L-ups
21 KB swings (1 pood) All swings done standing on two 16" platforms in order to get a full squat for each rep.

17:10

Followed by 3 rounds of:

10 KB snatches (1 pood and 10 each arm)
10 GTH sit-ups

10:32

Seven rounds for time of:
15 Pull-ups (chins, broken 5-5-5 (to warm up), 8-7, 8-7, 8-7, 8-7, 8-6-1, 8-5-2)
25 Squats (unbroken) good rom, best I've ever felt doing these

BWT: 175
Time: 18 minutes

Did this on 11/8, then did DL WOD of 11/6.

13:03 as Rx'd

18:16 broken sets

19:34

zac-12:06, assistance w/85 on 1-3, 4-6 @ 100 lbs, and 7 @ 115 lbs.
mae-7:28, 1-4 @ 40lbs., 5-7 @ 55 lbs.

Age 50/BW 240#
as rx'd 24:54

21:16 and my hands are bleeding :-|

12:48 as RXed.

09:38.

-D.

32 yo 170lbs

23:35 all broken

Forgot to post the other day...

WOD as rx'd
time: 13:23

first set of pullups unbroken

all squats unbroken

began jumping pullups midway through 3rd round

22:30

10 min ellip wu. 17:32 for wod. did 15 pull ups 1st rd, then mostly 4s & 5s. squats unbroken.

11/9/06 6:25am

bw: 69kg
age: 36

12:52 as rx'd (kipping pull-ups)

Colorado Springs

Age 36.9 (I'm not a fan of my birthdays)

BWT: 225

WOD as RX'ed: 14.59

8:16. Had to do jumpers for the pullups given a sore neck.

10:07
55lb assist on first 3 rounds for pullups
85lb " on last four rounds.

8:59 as rx'd

BW- 179

Age: 26
Bwt: 140

Warmup: 1/4 mile run on treadmill

12:18 as Rx'd

Squatted down to a Dynamax Medball, did wide grip pullups on a multi-station bar.

First CrossFit workout in 3 weeks! I was at a 2 week training course in La Jolla, CA, where the hotel "gym" consisted of 2 treadmills, 2 stairmasters, and a 15 yard pool. Glad to be back in the game!

-Darrin
CrossFit Surf City

11:05 - jumping pull ups after the 2nd set. I was too tired after paddling. Squats were no problem.

CFWUx1 (sans PUs, it was late after hockey practice so skipped on the warmup)
10:30

Seven rounds for time of:
15 Pull-ups
25 Squats

Time 28min 56sec

Seven rounds in 12min. First set only unbroken pullups.

19:01

awesome!
16:03min
lots of jumping today ;)
broke up some of the PU in 5-5-5

12:10 as rx'd P.U. broken after 2 set squats all unbroken
B.W. 200
age 38

Good thing I beat you Eric O... Hah

As rx'd 16:55

As RX'd
13:07

I think I stink at pull ups, don't feel like I'm gaining any strength.
5 rounds as rx'd- 8:01
2 rounds of 15x110# lat pulldown and 25xsquats-3:16

11-07 worked this one...

Kaala - as rx'd about 10-11 minutes (pressed the wrong button!!) squats unbroken, pullups brk'n.

Micah: buttercup - 7:34
Isaia: puppies - 7:54
L- ~~7:30 on 11/08

as rx'd, pu's broken after rd 3. Lungs seared!

9:03

11:56

11:37

23 min 7 rds
3x15 Pull-ups 25 Squats w10lbs
4x15 pulldowns 150lbs 25 squats w 10lbs

16:11

10:04

20:38

5 min of C2 rowing - 2 min Warmup then 3 min of 30 sec work/ 30 sec rest. work: steady output of 250 watts, 300 watts, and 400 watts.

CFWU - 1 round

23:07 as rx'd

Split times
rnd PUs squats
1 1:08/0:46
2 2:11/1:10
3 2:18/1:00
4 2:28/0:51
5 2:57/0:54
6 3:14/0:52
7 2:42/0:37

Note: cold/flu of last 3 weeks still lingers. Pullups done pyramid style mostly, 1/2/3/4/5 reps for 15, and alterating grips. Actually performed on 11/9.

WU
WOD
29:50

9:20

As rx'd 14:22

1.5 mile run 12:05

Then 5 Rounds of WOD
11:05

15:44

All pullup sets broken into 3 sets of 5

7 rounds of:

15 Jumping Pull ups w/ varied grips
25 Deep Squats

Time: 20:17

D-PD 120/2, 110/5
M-Asst PU 602, 70/5
18:29

13:07 as rx'd

29:19 as rx'd. Ripped through the squats in no time at all, but the later sets of pullups get so fractured with me standin' around waiting for my arms to recover that I can't imagine doing this in a whole lot less time... Guess we'll see!

Alternated chin-ups / pull-ups

13:43

31:15

as prescribed
8.28
last 3 sets of pull ups broken (8,7)

11:34 as rxd
first 3 rounds of pu unbroken, all squats unbroken

BW 57kg

used JPUs
11:20

14:25

13:40 on rings, broken 2 after first set, 3 on last set

wu=run 1 mile, get tripped by dog and go down hard while at full sprint, cfwux3

PUs with Green Ironwoody
bwt209
14:54

Camp Taji, Iraq

167
8:19 (15/25x5-8/7/25-4/4/4/4/25)

Talissa: 14:35
Sheila: 17:35 used assisted machine
Hana: 26:03 used assisted machine

As Rx'd 18:49
ran some shuttle sprints at practice

20.16, someone stopped me to talk half way through

As Rx'd
Time: 22:59 Pull ups were the killer.

as rx'd

12:49

As Rx'd, 39 minutes. No kipping or jumping. All sets broken, the last in 15 parts.

total 13:15
1:06
1:24
1:52
2:10
2:16
2:13
2:11
First set of pu’s unbroken, second set 8,7 then sets of 5. All squats unbroken but one set.

*********
23:55

PU's in fives. Gassed

My stop watched stopped for about 2 minutes.

As rx, aprox 13 minutes, give or take.

6 months ago, this would have taken me 30 minutes.

working several days behind, didnt post yesterdays in time,,will do p/u n sqts later today
11-12-06 did 5x5 DLs
5 x 175#
5 x 195#
5 x 205#
3/2 x 215#
5 x 205#

18:06

last 2 sets of pu were assisted.

Cut it off at 4 rds and 15:45 Pullup bar too slick tonight due to cold. Pullups in sets of 5, all kippers.

29:47

14:00.

TJ

Age 15
BWT 150

15 ring pull-ups and 25 squats

11:51

Tried 5x5 straight bar DL after but didn't have it: 225, 225, 275 x 3 twice, 225.