Thanks for the early posts!!! This looks fun.

Don't think I've ever seen a WOD with strict pu's specified. Coincidence? or influenced by yesterday's spirited discussion of kipping versus strict pu's?

Its not often anyway.

Regarding the snatchgrip. That method makes a MUCH narrower grip for me, than gripping just inside of your dislocate grip.

Well I'm still down with the flu so I dont know what I'm doing here...

push it to the limit

With the scarecrow method, the athlete turns around and grabs the bar on the outside of the spotter's hands. This usually ends up with the bar about 8-12" above the athlete's head when held in the frontal plane.

Love the scarecrow method - great tip!

To all: if you're in the SF Bay Area for Thanksgiving, come on out for Diablo CrossFit's little Turkey Day "King of the Hill" Challenge in Lafayette:

www.diablocrossfit.com

Earn your meal.

bw-197

wu
2 x 15-situps,goodmornings,squats,bar snatches

wod-
7 rounds total-at least I set a bar for myself.

Notes for next time:
Squats-Rounds 1-7 Unbroken
Pullups-Rounds 1-3 Deadhang with slight kip to start-Broken into 2 sets of 5 reps alternating grips
Pullups-Rounds 3-7 Kipped-Broken and alternating grip
RingDips-Rounds 1-3 Strict unassisted-Broken sets of 2 or 3 reps
RingDips-Rounds 4-7 Selfassisted with feet on chair behind me-Broken sets of 2 or 3 reps

My 2 cents on the kip thing:
I can do kipping pullups for multiple sets of 10 reps. I can't do deadhang pullups for more then 2 or 3 reps at a time and I tire out easily. Since I naturally prefer to do what I'm better at, I usually lean towards kipping. I bet if I worked at the deadhangs they'd come along as well. Nah! I kip, therefore I am.

MC

ah! the beauty of fitness--one can always set a goal! MCORRY, DO 10 deadhangs by new years!
I'll goal for breaking 30 p/u's by kipping!

b

Oooooh, strict pull ups.....

he said "strict" pull-up, hehe

Ouch! This WOD looks fun!

Can anyone please explaine what the scarecrow method is? What exactly do you do?

This work out looks awesome! I can't wait!

-Beau

What is a "strict" pull up?

4 sets with 25 squats and 8 pull-ups

14 - deuce - a "strict" pull-up or "dead-hang" pull-up is where you hang from the bar with arms at full extension and pull yourself up without using momentum. chin goes over bar.

Question,

Do you guys recommend any supplements? I currently take some vitamin paks (dont want to use name brands without permission from you guys out of respect)and a nitric, creatine, energy sumplement, along with protein. What's your guys' take. Unfortunately, I dont get to eat as well as the zone diet recommends, i try, but not consistent...

#16 Try the message board. There is plenty of posts about supplements and da'zone. There is for example a recent post "Supplements. Yay or Nej?"

#13, I'm with you! I looked and looked in the FAQ and couldn't find them anywhere, and my exhaustive 3 second search of the message boards turned up nothing either.

What IS a strict pullup, and how do you do them? Maybe I'll just do this WOD w/ deadhangs instead of kipping pullups for a change of pace.

Man, I wish Coach would be more speshific!

#6 CraigH-

"Earn your meal" would make a pretty sweet t-shirt for Diablos CrossFit to put out....

I predict that we will have a bunch of "What if I can't DO a strict pullup?" questions.

#17 JR- too funny!

Kate

ScottH #3,

The strict pull-up supporters of yesterday's discussion could be convinced to run with their hands in their pockets. Their position isn't supportable - neither by logic nor effect.

The voice and number of strict pull-up enthusiasts is a reliable metric for the number of new folks who've long steeped in the "Muscle and Fitness" pop-fitness culture (including Mil variants).

BTW, the "running with hands in pockets" analogy is not my own, but, perhaps, the fruit of Barry Cooper's mind.

8rounds
with asst.bands, 20:40min (had to run up and down the stairs)

Strict = Dead-hang

I am just starting to try these WOD's. For the squats today do you use weight and if so how much for 25 reps?

Comment #15 - fish oil caps is the only supplement that crossfit recommends. I would stay away from the nutrional advice given on the message board. Good place to go for a laugh but that's about it.

6 Rounds in 20 minutes
25 squats - unbroken
10 pull-ups
30 bar dips

8rounds + 25 squat and 6 pull-up

5rds. + 25 sq/ 5 dh pull up

9rnds plus 25 sqts plus 2 PUs ...Strtictly speaking !

For all the squat questions
1. squat = no weight, just the body
2. front squat, over-head squat, back-squat = weighted squats will either have a prescribed weight and that's what you try to do, or scale from it, or there will be no weight prescribed, in the case of the second it will probably be a ME day.
ME = maximum effort

Happy Crossfitting!

BW: 300

Rounds - 5 with extra back extensions and extra situps from the CF warmup.

6rnds. Awesome workout...I want at it again!!!!

7 rounds

rds 1-6 did 2x5 pullups
rds 7, 3/3/4

- grip was hurting from heavy cleans and snatches yesterday.

First day of CF ever! After much testimony and encouragement from a co-worker (and I have to admit: the 'nasty girls video') I've decided to take the plunge and try it out.

I had to scale back a bit:

15 minutes allowed the following 3 rounds:
R1: 25 squats, 10 strict PU's, 15 bar dips
R2: 25 squats, 3 strict + 7 assist PUs, 5 bar dips + 10 assisted dips
R3: 15 squats, 8 assisted PU's, 10 assisted dips

Sad to say but it kicked my butt but I'll be back for more!

Age 28, BW 175lbs

4 rounds + 25 squats + 10 pullups + 2 ring dips

#8 brian

10 dead hangs by New Years is a good challange. I'm in......I'll start working the deadhangs during the warmup. When I first started doing this stuff, I'd try to do kipping pullups any time I was near something to hang from. I'd be at the park with my kid and I'd do a few, resting between sets and do a few, warming up and do a few. Just "greasing the groove", as they say. I'll try the same approach to the deadhangs.

MC

This picture: the woman has on a sleeveless shirt that exposes the belly. The male has on a wool cap. Is it hot or cold out?

13 rounds + 25 squats and 9 strict pullups. Many thanks to Catherine Imes for letting me bring the rings indoors and hang them from her doorway gym - Missouri is no warmer than Wisconsin in November.

2 rounds (sub'ing 30 dips for ring dips) + 25 squats + 7 pu's.

So besides learning how to read, here is how my workout went:

BW: 140

CFWU X 3 rounds/10 reps

25 squats
5 kipping pullups (still felt "helen" from yesterday, was surprised I even got near the bar with a kip, did 10 the first round though. After that it just got ugly.)
10 pushups (yes that is the part that I apparently had problems reading, I guess I should wait till I am fully awake before I check the WOD)

So all in all 8 rounds of that in 16:26, tried to make it to 20 mins and the arms gave out. Did 9 rounds worth of squats though. When did 20mins get so long?

Plan on some yoga tonight in the attempt to be able to actually move tomorrow morning.

Complete in twenty minutes as many rounds as you can of:

25 Squats
10 Strict pull-ups
30 Bar dips

5 Rounds + 25 Squats, 10 Pullups, 10 Bar dips

4 rounds of 25 squats, 10 pullups, 10 dips (last 3 rounds -50#) ~ 25:00
first 4 were dead hang, rest jumping singles. All I want for xmas is an extended bout of kipping pullups.

#25 - steve - i haven't seen coach recommend anything for supplements. i believe he said, "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."
Now granted, I've never met or talked to Greg Glassman but I'm fairly certain that if something popped up that he thought was a good idea he'd let us minions know.

subbed reg dips for ring dips

8 rounds
+ 25 squats & 8 pullups

+ 12 lb weight vest

9 rounds. in 20 min. of

10 135 lb. front squats
10 L- Pull ups
10 Ring Dips

#38
7 rounds using strict, dead, hanging, full pull ups. 30 dips. Need rings in a bad way!
Kelly, where are you training in Missouri?

Age 31
BW 178

WOD as rx'd

7 Complete Rounds + 25 Squats + 7 Pullups

Ring dips were tough. I hope the dispute regarding dead-hangs vs kipping is silenced after this workout. With kipping, I know I can do way more than 77 pullups in 20 minutes.

DD

WOD
6 full rds
subbed bar dips for ring and partitioned 10/10/10
rest as rx'd

bw 185

7 complete rounds + 25 squats + 10 pull-ups

9 rounds + 25 Sqts + 10 pull-ups + 7 ring dips

9 full rounds as rx'd

finished my 10th round @ 21:43 last set of ring dips took up most of the extra time, last three rounds was breaking my ring dips by 1 rep.

bwt 240 age 31
7rds +25 squats and 3 dhpu's

50 pushups 25x2 situps (a little extra work)

CFWU( 3 x 10 )

25 x BW squats
10 x strict pull-ups
40 x bar dips

4 complete rounds in 21:00

Lovely stuff - still no answer regarding just what the heck is the scarecrow method. Off to do the WOD.

5 rounds as rx'ed

7 rounds plus 25 squats and 5 pull-ups.

6 rounds

25 squats + 10 pull ups + 30 dips

#46 JR - I'm training at the home of Catherine Imes in the middle of downtown St Louis. I very much appreciate her hospitality and the use of her equipment; it's also great to be training with someone!

#46

Hey man, I'm JR!! Copycat....

9 and 1/3 rounds of
10 pullups
25 squats
25 closegrip pushups

6'2'', 230lbs

gabe- 7 rnds + 25 squats and 5 pull-ups
wendy- 7 rnds + 25 squats

age 27
bw 240
9 rounds
added 25lbs to dips(no rings)
peace

8 complete rounds

Age 30
BW 155
4 rounds + 25 squats and 4 dips
Subbed 30 dips for 10 ring dips

4 rounds in 17 + minutes. My shoulder started hurting while doing dips, so I stopped.

500m row, Burgener WU, hip stretch, GHD situps, hypers, then...

Tim: 6 rounds, first 3 rounds w/20# vest, last 3 without ("contrast" training -- rrright... more like I was so torched by rd3 that I could barely do jumping dips, then when I took it off, I felt weightless)

Not the proudest showing ever, and I think I'll regress to 10lbs in the vest, but I'm liking this whole added-weight thing. Next time something like this comes around, I'll see if I can't step it up a bit.

Had to try out my new #20 vest:

5 dips short of 9 rounds in 20;

25 squats
10 pull-ups (chins) Limited extention due to injury. Kipping after 10 min mark.
10 dips - on Dip Station, form and ROM deteriorated from about 10 min mark as well.
(Like this weighted sub much beter than 3 X # of Ring Dips)

someone should name this workout... its a good one!!!
10 rds completed, there was like 45 sec left but i was DONE... put a fork in it!!!

Age 41, 178#
As rx 6 rds + 25 dips, 5 dhpus

On the kip vs dhpu controversy, do both!
Kip is good, works more of the torso, body coordination, etc, and gets you over the bar.

Dhpu (strict pu) works upper torso and back overhead pull motion, a functional strength movement since you won't always be doing this sort of daily fitness motion hanging from a pullup and kipping your hips up to complete the movement. And I thought daily fitness was the point of CF.

Cheers!

BW : 70kg

WU : run to gym (6min), dynamic stretching

Main : 5 rounds (bar dips) with following splits

1. 2:40 25/(5+5)/(5+5)
2. 6:20 25/(4+3+3)/(5+5)
3. 11:20 25/(3+1+2+1+2+1)/(5+5)
4. 16:40 25/(3+2+2 then jumping singles)/(5+4+1)
5. 19:58 25/(jumping singles)/(3+3+3+1)

Nice workout. Quite realistic to push close to single rep max while body is already pushed aerobically, since in real life you will not get 3 minute rest between efforts.

AGE:27
BW:168
Walking Paraplegic
WU: Pushups, BackExten, Situps
6 rds, 25 air squats, 10 dh pullups, 10 L-ringdips
Felt really good. Mainly worked on form learned at the Golden Certification. Squats are difficult with the mounds of metal in my back. Working on keeping chest high.
Has anyone bought bumper plates from BFS? If so are they any good?

#54 - Fred - Look at the way the woman is standing with her upper arms out and her lower arms hanging vertically(she resembles a scarecrow). the coach behind her would grab the bar/rod where her hands are in relation to the bar. then she would turn around and take the bar with her hands on the outsides of his hands. that would be her grip width for the snatch.

someone correct me if i'm wrong but that's what i got.

big pipe: subd 30 bar dips per round, 5 rds plus 25 squats

#71 Trebor
I don't remember hearing anyone talk about plates from BFS. I've heard good things about Gill Athletics and York Barbell. Drop me an e-mail and I'll give you the e-mail addresses of their distributors. They'll generally give you a CrossFit discount.

age: 42
bw: 170

w/u: 1mile jog 75 crunches & 75 knee lifts

4 rds as rx'd with 30 dips vice 10 ring dips

7 Rounds + 25squats + 1 pull-up

Squats as rx'd
Pull-ups using black assist band
Jumping ring dips

11 rounds but used 64 lbs. assistance on both pullups & dips. Trying to take it a little easy on the elbows.

7 rounds

The first 2 rounds were full pull-ups and dips. After that I dropped to the pull-down and decline bench in order to reach the full 10 reps on each.

wu jumping rope

5 rounds + 25 squats + 10 pull ups

I started with deadhang pull ups, but since my pull ups are pitiful I was back to kipping pretty early.

finished with handstand and HSPU practice.

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x sit-up
50 x jump rope singles

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

Total rounds = 3 + 25s + 10pu + 7rd

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x sit-up
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

Total rounds = 4
and 25 squats + 10 pull ups

as rx'd 7 rounds + 25 squats, 6 pullups

as rx'd

13 rounds

age 16 bw 160

8 rounds+25 squats as rx'd

3 rounds of

25 squats
10 pull ups
30 bar dips

9 rds plus 25 squats, 10 strict chins and 7 ring dips

..i have a funny feeling this will come up soon with kipping chins instead of strict to compare power

nice one, bwt 163 lbs

Got 7 full rounds + 25 squats and 10 pullups in 20 mins.

I plan to do this again next week with kipping pullups to compare (Coach probably already has this planned anyway). I found this to be a great strength workout, but I really missed the power and speed developed with kipping. Somewhat like working on the slow lifts.

Bottom line is that kipping pullups and strict pullups are as different as squats and pushups. There's no comparison in my opinion. They're both good, but there's no denying that the kipping pullup requires greater power.

8 rds. + 25 squats & 3 pull-ups

N: 6 full rnds + 25 squats & 7 strict pullups
J: 9 full rnds + 25 squats & 5 strict pullups

I didnt do this workout, though it seems fun. I did as many rounds as possible in 20 mins of :

5x rope pull ups (the rope you do tri pull down over a pull up bar)

10x Hanging Power Cleans 95lbs

15x Squats 95lbs

15x Push Ups

for time : I could only do 8 rounds becuase I did windmills,dips and abs before, so I was pretty tired by the time I got to the workout. But tell me what you think, I dont know the mechanics behind making a workout but I like to mix match workouts.

5 rnds. There's my weakness. Well, one of 'em anyway. Hard not to do kips.

As rx'd:
8 rounds +25 squats +9 pull-ups

8 + 35, R elbow hurts a little, bicep tendon oddly enough when I switched the grip to chin-ups it didn't bother as much.

BTW, not much of a heart pounder today, feel I could have generated much more power output with the kips aka in some crowds cheaters, wink.

One more thing of note, I recently started training a gentleman that could do about 6-8 good strict pull-ups, after a few weeks I then began showing him the kip, he said "cheating?" I stopped, explained, demonstrated and asked him to go ahead and cheat his way to ten since cheating makes things easier, of course that was followed by a blank stare and no comprehension of the skill required to kip. I figure if it is cheating it should be naturally easier to do, like cheating on a test or squating shallow or not locking out a press. He now understands why we kip and how it fits so well in our program.

as rx'd
5 rounds, 25 squat, 8 pull ups

Kelly Moore is a machine. Kelly, Ever been to Rockford, IL? We'd love to have you.

7 Rounds + 25 Squats

Subbed pushups for pullups because I dont have a pullup bar
Subbed 3:1 chair dips for ring dips

interesting tidbit on the 800m runs from the other night. Turns out the lane i was using at the indoor track was actually 214m which means i was running 856m instead of 800

11 rounds... should have been more but been fighting off the bug for a couple of days.
All unbroken except the last couple of sets of Ring dips.

Oh.... I hope the "Strict/ Dead-hang " crowd has been both satisfied and enlightened;)

4 rounds (@~215) - feeling weak and/or under-recovered. Probably time to take some time off.
squats - all rounds unbroken.
pullups - first round unbroken; all rounds after broken (6-2-2;4-2-2-2;4-2-1-1-1-1)
dips - first round unbroken; all rounds after broken (5-3-2;2-4-2-2;2-3-2-3)

8 rounds w/ 25# weighted dips subbed for ring dips 1 for 1. all pullups strict but there were a few leg twitches that could have blossomed into a kip. BTW, what's the opposite of a "strict" pullup, a "liberal" pullup?

So I am shooting for 12 + rounds, but I am feeling a little bad about not having any rings. What are some good substitutes for the ring dips?

Matty B

5R in 19 min.

All PU broken last R was 5 sets of 2
reg dips only 10 per round

43/158/ 5 11.5

No WOD - would have been too much

1 hr bag work/skipping/push ups at boxing gym

'Hey - you're pretty fit..and you skip better than most of the boxing team'

Thanks Crossfit (mind you, can't move my arms and am typing with my teeth)

5 rounds
mixed up the grip on the deadhangs
had to do a few jumping ring dips towards the end of rounds 4 and 5

6 full rounds plus 23 squats.

squats at rx'd
sub'd
assisted band pull ups (with 1 green band)
assisted machine dips (100 lbs)
pull ups are what slowed me down, but getting closer to doing an unassisted one!!

5 Rounds + 25 Squats + 10 Pullups

That was a long 20 minutes.

Chip:
25 Squats, 10 pull-ups, 10 bar dips
8rds + 25 squats

Gretchen:
25 Squats, 10 JPU's, 10 bench dips
6rds + 25 squats + 8 JPU's

Deanna- Nice work!

Died/ran out of time during my 6th round. Scaled to the minimum on that brandx site.

30yrs, 5'9", 220lbs

25 squats
10 pullups (52lbs assisted)
10 bar dips (52lbs assisted)

5.5 rnds

6 rnds in 17:30

Might have squeezed out a few more, but I did both pu's and dips yesterday, thinking we've done a lot of pu's lately, they wouldn't put more pu's in, right?!

6 rnds in 17:30

Might have squeezed out a few more, but I did both pu's and dips yesterday, thinking we've done a lot of pu's lately, they wouldn't put more pu's in, right?!

6 rounds + squats + 8 pullups

6 rounds complete (kipping PU's and bar dips)

Humble pie doesn't taste so good after 3 months off.

8 completed rounds plus 25 squats and 7 pullups. I prefer kips, thank you very much.

6 Rounds in 20 minutes
25 squats
10 pull-ups
30 bar dips

Doing Helen today-knees hurting.

5 full sets with 4 sec. left over. Subbed 30 dips for ring dips. Done after 1 hour of ultimate frisbee and 4 days of head cold. Ugh...

Ff there's anyone in the Baltimore area that hasn't done todays WOD, I will be doing it at 1900hrs at the Catonsville YMCA.

kind of off topic, but here goes...can you do kipping pullups on rings?

If*

Age - 46
BW - 165
7 rnds, 25 squats, 3 pullups as rx'd.

26yo 200lbs

light walking and stretching warmup

7 rounds + 25 squats + 10 pulls

would have gotten 8 or better but i stopped briefly to talk about crossfit with an interested party.

23 yo
236 bwt
5 rds and 25 squats subbed 3:1 dips

13 rounds
25 squats 10 pullups

Jump Rope: 3 x 50 singles
CFWU: 3 x 6 reps (2 on chins and dips)

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups (broken, jumpers after 3 rounds)
10 Ring dips (no rings, subbed 1:1)

7 rounds

Mobility and stretch

zac-7 rounds and 10 pu's and 10 dips.
mae-9 rounds
both used various weights for assistance on dips and pu's

#37 LOL. not a big fan of this WOD only 4 rnds and 30sec over time. Pull ups 2 to 4 at a time with 15 to 30 second breaks. 6'3" 250lbs, pull ups are my ememy. Man I suck. Always nice to see coach in the comments.

8 full plus 7 squats, I didn't miss the strict pull ups at all at all at alllllllllll. Felt like I was gonna yak the whole time, possibly due to coffee intake this morning.
Pull ups strict, ring dips looked like kipping. I'm a kipper dipper.

BW 195 in workout clothes.

9 rounds pluis 25 squats

could only do ring dips for five rounds, and mostly singles.
The strict pullups were harder than I remember, not sure why.

11 full rounds as rx'd......

11 rounds in 20 mintues as follows:

25 bdwt squats
10 kipping PU's
15 Bar Dips (5 rounds) and 10 Bar Dips (6 rounds)

I don't think I've done this many total PU's this year COMBINED!!!

5 rounds (I think)
Joe can't handle this.

11Rds
+25squats
+ 2 Chins

Squats to D Ball
Strict Pronated Thumbless Chins in 5s,3s,2s,1s
Dips

That was a rough one. Did 9 and 2/3 sets couldn't take any more after that.

27yom, 5'11", 177lbs

4 rounds, plus 25 squats and 4 pullups.

Still awful at dips, I subbed bar dips for ring dips 1:1. Also, I felt really sluggish through the whole thing. Just low energy for some reason. Probably not enough sleep last couple nights.

10 Rounds as Rx'd

6 rounds with 8:21 left on the clock when I caught a fire call. Gone for an hour and didn't want to warm up again.

Will estimate 8 rounds possible.

Had to setup a worklight in my backyard, got home a little late. Pretty sweet putting shadows on houses across the way.

8 Rounds + 2 ROUNDS OF KIPPING AND SCREAMING

3 rounds plus:
25 squats
10 pu
6 ring dips

7 rounds + squats, pull ups, and 6 or 7 dips
finished the 8th round in 20:19

as rx'd
5 rounds + 25 squats + 5 PUs

7rds + 25 squats + 6 pullups.

Subbed bar dips for rings, mine are in Fedex. Amazed at what a pump I got in my lats and chest.

BW 184

Subbed 30 dips for ring dips
4 rounds

I got through 8 full rounds. And then 25 squats and 4 pull-ups.

modified - 15 rounds
25 squats
20 pushups

4 rounds. Difficult workout. Substitute bar dips for ring dips.

5 rounds as RX'd + 25 squats & 7 Pullups

28 yrs old, 5'5", 148 lbs.

12 rounds + 25 squats.

Didn't have Rings, and was only able to do 5 rounds of strict pull ups before I had to kip. Was I the only one that was close to seeing "Pukie" today?

Team Lakeland
Neil: 6 rounds. Did bar MU's on the first two rounds. (5 in a row on the first round...whhoooo)
Did strict as I could PU's and bar dips for the rest of the rounds.

Jen: 6 rounds Beginner pull ups and assisted dips.

7 but last 2 dip rounds were negatives and assisted on the rise

CFWU x 2

9 rounds

7 rounds
Squats - Unbroken
Pullups - #80 gravitron
Dips - #70 gravitron

Almost met pukie after pushing for that 7th round

5 rds + 25 squats 10 PUs 3 RDs

Didn't warm up properly in my unheated garage and paid for it. PUs weren't exactly strict (bouncing off the bottom). RDs were flailing, bicycling, jerking, kipping, frog kicking, anything-to-get-up after the third round.

8 complete rounds

(M/24/151#)

CFWU
5 rounds. Pull-ups kipping and broken. Dips assisted. Squats unbroken.

L- WU- ran around in a 12 foot radius circle, 50 times, leaping over dogs (gotta love the youth!)
WOD- 25 squats,10 slight jump on pullups, 10 bench dips
Rounds- 9 + 7 squats

N- WU-Ran 10 minutes on Elliptical
WOD- 25 squats, 10 slight jump on pullups, 10 bench dips
Rounds- 7

K- WU- Ran 15 minutes on Elliptical
WOD- 10 jumping/ negative pullups, 20 bench dips, 25 squats
Rounds- 6

I Really had to dig deep to do this one, even then didn't do as hard as I should have. Hoping to replace the Elliptical with a rower soon.
As always, thanks Coach.
I'm grateful for your guidance.

Kate

4 rounds (sigh)

1.5 mile run
Then WOD
6 Rounds

Frank: 47 YOM; 200#
sub'd bar dips @ 1:1/kip-up pullups after 3rd round
11 rounds plus 20 squats

Alex: 12 YOM 125#
sub'd bar dips @ 1:1/assisted pullups
11 rounds

7 rds on the nose.
Subbed 30 bar dips for rings.

7 rounds

need to find some rings...

7 rounds. The strict pullups were an awakening

bw 165#

13 rounds and 25 squats 7 dead hang pullups

liked this one

wod with mod (dips for ring dips)
7 rounds

then did 21-15-9 kb swing (35 lb)/thruster (25 lb)

priceless!

We did 9 rds which also included our Devil's Donut. A Tractor tire, about 2' thick. each rd. included WOD plus 10 sledge hammer blows each side and 10 box jumps. Finished with crew favorite slamball.

I "managed" 6 rounds
and by managed I mean hauled my butt through.
after round 3 found dips hard as heck,squats were pretty easy in all rounds.Pull ups I still suck at.
did 30 minutes on treadmill to finish.

20 minutes 6 rounds
crossfit workout #2!!!

I realise now that as a long distance runner I was really out of shape upper body wise.

Call me crazy but this is only my second work out and im seeing new veins in my arms...or maybe its in my head!

I love this program.

WOD as rx'd, except many broken rds on dips and strict pu's

7 rds + 25 squats + 10 pu's + 1 ring dip

not sure if variable grip is okay on "strict" pu's, but I varied my grip anyway. No kips though - maybe a few leg twitches.

Good one Coach

6 rounds

OK, I'm gonna be a jerk and weigh in on the kip vs non-kip discussion even though I took one look at this WOD an said "I need an extra rest day"!

In "Cindy" I can reliably do 20 rounds, and as much as 22 if I push (thats 120 pull-ups).

If I did do this workout, I estimate I could do 10 sets (100 pull-ups).

However, with the "strict" protocol I would have to rest a LOT to do the pull-ups and then blaze through the other stuff, so I would not get as much metabolic (stamina, speed, coordination, character-building, pain tolerance, work capacity) work. In addition, I would get myself over the bar about 20% less (my math is crappy) for less overall work on the pulling muscle groups.

The only advantage I can see is that my biceps would get a better workout.

I suggest the following workout for skeptics:

5 rounds

20 "stricties"
800 Meter run with hands in pockets
10 95# cleans with feet glued to floor.

post results to this forum.

(30 min. bike/ 30 min.EFX)
9 rounds in 20:19, gravitron for pull-ups and dips (triceps are burning!!!!!)

Also:
5 squats, 5 push-ups, 5 sit-ups x 20 - 8:45min.

M/22/160

5 Rounds + 20 Squats

BW+25lbs on PB dips

55y.o. 156 5'10

5 round 25 squats 8 pullups (No rings so substituted 3 dips on bar/1 ring dip)

10 rounds, 25 squats, 10 pull-ups and 5 dips

Very interesting to feel the obvious difference in total amount of work completed (and hence lower power output) due to the strict pull-up. I felt recovered within minutes as opposed to a workout with the kipping variety where I am often still green after 15-20 minutes.

BW 160#
7 rounds even

#71 I have a full set of bumpers from BFS - love 'em.

age:35
BW:200

7 rounds as rx'd in 20:17... followed by puking crying and a nap, but I got full sets on everything all 7 rounds..phew

11/21/06 8:00pm

Colorado Springs

Shane & Brent

7 rounds each

As Rx'd:

6 rounds complete (19:37)

Limiting factor was definately the "strict" pullups...

great WOD.

As Rx'd
6
Dips all broken to heck!!!

cfwu x 3 minus pullups and dips
25 squats, 10 dead hang pullups, 20 dips
4 rounds + 25 squats + 7 pullups
pullups broken, but dips were the big obstacle. I go for good depth, armpits below elbows, and 3:1 sub for ring dips would have me there all day

Subbed 20 for 10 regular dips
10 rounds plus 25 squats

Chris
7 rounds
Arms to full extension each rep. I failed about 12 reps on the final round. Julie pointed out each rep that didn't count because I kipped. It is hard to not kip after I have practiced kipping for so long.

7 rounds as rx'd
Kipping = cheating
Deadhangs rule!

6 + 25 squats

Strict pullups are much harder, but did not smoke me. I just got to the point where I just could not pull anymore, and had to wait for my arms to recover. Finished this and HR returned to normal within a minute or so (as opposed to lying on the floor waiting for the death spasm).

Warmed up with 3 minutes of jump rope.
5 complete rounds +25 squats
Pull-up divided as follows:
10 - 7/3 - 5/5 - 5/2/3(kip.) - 5/2/3(kip.)
Dips divided as follows:
4ring/11bar - 5ring/10bar - 2ring/8/2bar - 10/5, all bar - 10/5, all bar.
All squats unbroken.

Slight variation of the WOD:
4mi run 35.53min
5 sets of 12 pullups
15 sets of 20 pushups, 25 situps, 15 ring dips

5 rds + 25 squats, 10 strict pull ups, 3 ring dips.

dips the most time consuming part of wod, but at least i had minimal strap burn on outsides of biceps this go 'round. stricties no fun. was so tempted to kip. 10 min ellip wu 15/15. hr avg 134, hr max 172.

4 rounds

did 30 dips instead of ring dips...

didnt warm up...should of could of done better

Would love to have done this WOD, but have decided to listen to my body, which has been warning me that my right forearm feels overused.

Thanks treelizard for the warning. Decided to be sensible for once in my life.

Did back squats: 4 rounds of 5 reps, 145, 155,165,165 (ran out of time so didn't push to 175 and 185).

totally as rx'd...
7+25,7

followed by 30 more bar dips and grip work

5.5 rounds

10 complete, minus 4 ring dips

Warmed up with 3 minutes of jump rope.
5 complete rounds +25 squats
Pull-ups divided as follows:
10 - 7/3 - 5/5 - 5/2/3(kip.) - 5/2/3(kip.)
Dips divided as follows:
4ring/11bar - 5ring/10bar - 2ring/8/2bar - 10/5, all bar - 10/5, all bar.
All squats unbroken

lil pipe- 8 rounds plus 20 dips
(subd 30 reg. dips per round)

6 full rounds

sup. 30 bar dips for 10 ring dips

assisted PU's after 3rd rd.
assisted Dips after 2nd rd.

6 rounds plus 25 squats. Did strict PUs for 2 rounds, then had to go to kipping or I would have never gotten any more! Feet on bench for ring dips.

20 minutes completed which is good. Just starting to feel sick at 20 mins.
25 squats completed all rounds
started with 6 or 7 pull-ups and 10 dips
completed 8 or 9 sets finishing with
2-3 pull-ups and 3-4 dips. Jim came too and worked about the first 10 minutes and then felt sick. Way to go Jim! Day 2 complete.

Back Squat
205 X 5
215 X 5
225 X 3
235 X 3
255 X 3 (ugly)
205 X 10

Strict Shoulder Press
105 X 5
115 X 5
125 X 3
135 X 3
145 X 3
150 X 2

Then the WOD
8 rounds + squats and 5 pull ups

As RXed.

6 full rounds + 25 squats, 10 pull-ups, and 6 dips. I feel like I was dogging this one. Probably was in the beginning, but I was pretty worn out in the end.

4 w/ 25 squats and 5 pull ups.

The strict pull ups were hard because I didn't have he upper body strength to get them done. I felt like I did 3/4 of a workout. Not wiped just okay.

I had no rings, so I did regular dips. I completed 9 rounds of 25, 10, 10. Next time I will make it 20 dips. They were too easy.

As rx'd

6 rounds + 25 squats

5 rounds, 25 squats and 10 pull-ups. Dips where very hard for me, squats a 'rest' period and the strict pull-ups OK.
Have fun, Johan

BW: 178
Age: 30
3 Dips shy of 7 Rds.

5 rounds (12 dips)

9 rounds as Rx'd

4 rounds.

2nd cross fit ever -
4 rounds
sqats as rx'd
pull ups assisted (70 lbs) - broken after rd 2
dips assisted (70 lbs.) broken during rd 2

weak, but loving it - can't wait to do that first real pullup!

2 mile run
CFWU (minus PU/BD) 3 rds of 15
20 min of 25 SQT/10 PullUp/10BD = 5 rds

7 rounds
40lb. assist on first round
55lb. assist on 2-6
85lb. assist on 7.

WOD
CFWU x 10 reps per exercise, one round
As rx'd, 9 rounds

4 rounds + 25 squats, 10 pull ups, and 4 dips

subbed bar dips for ring dips.

5 rounds + 25sq/10pu/8dips

Substituted 20 parallel bar dips for 10 ring dips

145lbs/29yoa

CFWU x 3 (minimal pullups and dips)

7 complete rounds + 25 squats and 1 pullup

did 30 bar dips first round, 10 bar dips last 6

pullups were broken rounds 3-7

Not feeling at all today...

6 Rounds + Squats

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips (sub 30 bar dips)

4 rounds
+ 25 Squats
+ 10 Strict Pull ups
+ 18 Bar Dips

195/25

4 rounds. Dizzy afterwards

Squats: 45lbs/55lbs/55lbs/60lbs

Age: 41
BW: 164

first WOD after two weeks off (vacation, sickness)
CFWUx3 (minus PUs & dips)
As Rx'd, subbed 3x dips for ring dips

5 rounds; fighting pukie. weak...

age 38
wt 190

6 rounds of
25 squats
10 strict pull ups
10 dips

bwt:185 4 rds
25 squats
10 pull-ups
30 dips

Did the 3 x 800 WoD. Posted on that day's.
Still trying to catch up!

Subbed 30 regular dips for the ring dips

3 full rounds. Got thru squats and pull ups on a 4th round but didn't finish the dips.

4th CF workout.

7 full rotations plus 25 more squats x 20 min. exhuasted, sore.

Amazing. I did a full Ironamn 3 weeks ago. was not this sore.

CFWUx3 (no PUs, Dips)
9 rounds, +25 squats, 3 PUs

25 squats
30 mod pull ups
30 chair dips

6 rds

Run 1 mile to playground

Air Squats
Pullups on 2" bar
Dips on parallel bars

10 rounds

Run 1+ mile from playground

Did 8 rounds, 4 rounds of pullups, mostly kipped/jumped, followed by 4 rounds of lat pulls...dips were bench dips, did not even look up how many of those I was supposed to do to compensate for the lack of rings...good workout, even though I can't do it as rx'ed...

lost count but 10 i think, or 11 in 21:05
pretty good form, dips in small groups after 1 set
used my pvc rings on bars in school yard. cold outside. dog loved it.

As rx'd 5 ring dips shy of 6 rounds.

Strict pullups have seemed to suffer since all the kipping practice (around 6 weeks). Is that normal?

8 rnds (strict pulls/ring dips/squats to ball. Noodle arms now. Thank you!

BW 56kg

did 1 round and stopped, felt too out of it (day 9 MD transition).. think i need to up fat.

BW: 205

As Rx'd
9 rounds

5 rounds + 25 squats
sub'd 30 regular dips cuz I got no rings; that slowed me down a lot
I partially kipped on half the pull ups; hard not to when it's muscle memory and because it's plain easier

Age 50/BW 240#
6 Rounds (19:55)
subbed 30 bench dips/round.

6 Rounds
all broken sets of PUs RDs
bwt 208
Camp Taji, Iraq

44, 5'11", 200lbs
6 rounds, 19:36
-sub gravitron pullups after 8 strict in 1st set, 3 in 2nd set, 1 in 3rd set, all in remaining sets; 6th set was -100
-sub gravitron dips after 7 strict in 4th set, all in remaining sets; 6th set was -50

44, 5'11", 200lbs
6 rounds, 19:36
-sub gravitron pullups after 8 strict in 1st set, 3 in 2nd set, 1 in 3rd set, all in remaining sets; 6th set was -100
-sub gravitron dips after 7 strict in 4th set, all in remaining sets; 6th set was -50

as rexd

6 Rounds + 25 Squats & 10 p/u's

I need more work on ring dips dammit. Too slow.

and since the guy above me posted a/h/w:

43/6'2/210

kept the pull ups strict but only sets of 5-3
rest as RX'd for seven rounds

Age:25
Weight:190lbs

Did 10 rounds of the following:
25 squats
10 pull-ups
10 weighted push-ups (45lbs on my back).

7 rounds

4 Rounds + 25 Squats + 5 Pull ups
(Sub 1.5 Bar Dips per Ring Dip)

BW: 171lb

8 rnds + 22 squats

(Sub 20 dips on parallel bars for 10 ring dips)

BW: 185
Age: 38

Subbing bar dips at 3 for 1.

5 rounds plus 25 squats and 6 pullups.

More better faster

BW 57kg

Attempt #2 (feeling better after upping fats yesterday)

subbed JPUs for strict pullups
assisted ring dips

10 or 11 rounds

got through 6 rounds even

Did this on Turkey Day; slogged through early in the am.

5 rds, plus 25 squats and 10 ring dips. Probably capable of more, but I did the 225# Dl's and rope climbs WoD the day before this and my arms and lats were smoked from subbing 5 rope pullups and 5 KTE's per rope climb.

Ah, well. Felt good using my rings from the rafters in my garage.

6 rounds

pressed for time
6 rounds in just under 13 min
great w/o

8 rnds.
ring dips were the hardest part.

3x25 squats
2x10 pull-ups
2x20 bar dips

wu: 2 x {10 x (ohs, su, be, ring push ups); 15s samson stretch each side, 10s neck bridge}
wod: 7 rounds + 25 squats, as rx'd (about 10 seconds over to get last 25 squats)
cool down w/20 minutes of stretching

6 rounds +25 squats,

heck of a workout

bw 146#
8 rounds

a strict pull up is a real pull up.

Subbed bar dips
Had to stop at 15 mins with 8 rounds

10+15 squats
wu=run 45 min light jog with Sara
hurt back on yoga stretch

Had to sub:
25 Squats
10 Pullups
20 Bar dips
7 rounds plus 25 squats and 1 pullup

4 rds as Rx'd, BW=205

Did strict pullups for first 2 rounds on 3" bar, last 2 rounds were kipping. Forearms cashed.

Ring dips were my downfall. All sets broken, which definitely affected my time. Sqats were active recovery.

5 rounds + 25 squats 6 pull ups

5 rounds 3x1 dips

7 rounds + 25 squats and 3 pullups

as rxed

Wasn't really feelin it today. Did some sets of ring pushups afterwards.

Meyer 6 2/3 rds- completed squats and pull ups- finished off dips anyway
Webb 7 2/3 rds finished 8 anyway

cfwu x3 (- pullups # rdips)
as rx'd
5 rds + 25 squats + 7 pullups

Started with the "Official" warmup and have modified it a little. Right after overhead squats I threw in three MU's per round. This makes a total of 9MU's by the end. Plus I usually start off with one, for a total of ten during warmup.

9rnds as rx'ed followed by 10 MU's after the 20min expired.
(total of 20 for the day)

I think I could have gotten more rnds in but it was cramped at the gym at work and I ended up waiting on people.

#266 addition
Oh yeah, I did start kipping about half way through the workout. Tried to start each round strict and keep it strict as long as I could.

As rx'd. 8 rnds.

No rings for dips so just regular dips,
7 sets + 24 squats
broken sets for pullups started on 4th round and for dips on 5th round
BW 192 lbs 32yo

8 rounds

drank waaay too much the night before and the night before that.

4 rounds then smoked myself with a variety of ring work

Only 4 rounds.
Took ten days off for conferences, travel, and Thanksgiving gluttony. Feeling it today. Ran sprints after as extra pennace: 800,400,200.

10 rounds, but regular dips only.

CFWU x 2
5 rounds + 16 squats

Worked slow and steady... may have been able to go a bit harder, but was pretty well toasted at the end.

6 rounds w/25 squats; Grav assist at 80 lbs for pu and bar dips.
+25 squats