Sounds like a doozy!

yikes

How many towel pull ups sub for rope climb?

Sure am glad that I decided to rest tomorrow...ha who am I kidding, that is going to hurt...should be fun

Gabe, its 15 towel pullups per 15' length of rope according to the FAQ section. Therefore two ascents would equal 30 towel ups, and so on.

What is a good sub for rope climb?

ouch this one will hurt, just finished WOD "Helen"
As Rx'd, mix of strict pull ups and kipping pull ups

bw: 160
height: 5'4
age: 15

13:38

first WOD in about 6 months, i had to quit routine for football and wrestling. It felt so great to be back in it! This is easily the best program around, and i highly suggest it for any serious athletes out there. Gee, i thought football whipped me into shape, no.

#6,

Check out comment #5.

I'm hoping to finish this one in under one week.

Oh too be 20 years younger again. I wonder what I would feel like then after doing these workouts back then. Of course I don't think there was anything out there like crossfit.

Get some.

Oh my god, this one is gonna kick my butt so bad. I'm gonna need my bionic elbow for this.

What!! 225 total towel pull-ups?!?! I'll take the 15 rope climbs any day over this! Last time I checked, you used your legs while climbing a rope as well as your arms. Is there any reason for this? Wish we had a rope.

Can't wait for this. That video is pure inspiration. Thanks!!!

any of you guys have consistent lower back soreness, from basically all the workouts?
even the Back extensions in the warmup are killing me

I feel like I'm going to split in half...

Video looks great, times were great too. I'd like to see what the times could really be if the athletes could go thru unabated on the ropes without waiting on others. Dave the deads are like night and day bro, textbook on deads and going all the way up on the rope, later

Anyone else think that these towel pull-ups are ridiculous. Please feel free to comment. 15 for each rope climb... i don't think so... but i'll do it anyway. It will just take me all morning. Don't expect any 8 min time or anything

this is going to suck

concur that this will suck

#12 and #16

I agree with you guys. The rope climbs are relatively easy when compared to 15 towel pull-ups per ascent. Oh well, what do the rest of you guys/gals think.

I used to think the towel pullup sub was because no one was using their legs but after watching the video I have to agree that I think towel pullups are not an equal sub. However, I don't have an answer for what is...

Looking at it, it looks like the guys average 4 pullups and 4 deep squats per ascent - 5 for the ladies.

I'd love feedback from some of the certified folks and/or Coach on this one.

Since the sub for rope climbs is 15 towel pull ups. Can I assume that the rope climb is to be done with no assist from the legs? Except maybe to rest during the climb?

I'm wondering the same thing.Watching the video shows 4-5 rope pullups per individual with short breaks in tension because of leg assistance.How does 15 towel pullups ( for a total of 225 ) make sense as a sub.

I think it'd make more sense to do 15 jumping pull ups per 15ft ascent; at least, that's what i'm going to do.

I suppose if you're real concerned about the equanimity (that's a word, right?) you could always assist by propping your heels L-Style on a plyo-box, bench, etc. at any height you wish.

Me, I'll pull on the towel until I can't feel my fingers anymore, shake them out, and keep going, until I can't go any longer.

FWIW - i didn't see anything but pulling and min.95% stabilization (with the feet) on the vid's rope ascents. Lose your grip at 10-15ft (especially after that load/volume of DL's!!!) is quite possible - I mean, come-on...

I have performed towel pull ups and rope climbs. I would guess that it takes me way fewer than 15 pulls to make it to the top of the rope. Unfortunately tomorrow I will not have access to a rope. Certainly not looking forward to subbing 15 towel chins per ascent.
I'm interested in hearing the views of the experts.

Shameless affiliate promotion:

If you're in the Bay Area on Thanksgiving, come give thanks for your health at Diablo CF's Turkey Trot on Thu at 7AM in Lafayette.

http://www.diablocrossfit.com/

Now back to your excellent posts.

btw: 1 jumping pull-up is not equal to 1 rope stroke.

How many towel pullups would it take to climb 29,035 ft.?

#23 That is what it is. There are disputes that the 15 TP is more challenging than the rope climb.

I concur that the TPs are more challenging since the legs are not used at all.

In my opinion and experience from doing both TP and rope climb it seems that 5 TP would equal my exertion of approx. 1 ascend.

I will be subbing maybe 10 rope pull-ups per rope climb. Not because I think this is better, but because I want to be able to finish the workout.

You know, I think a better sub for 15' rope-climbs using legs is 5 to 10 towel knees to lower elbow. You're still going to get a heck of a burn in your fore-arms. Switch your grips.

Bit of a shocker seeing them use the wrap method climbing the rope. I used that early on in boot camp and it cost more energy than I realized. I switched to the S-method and it was like climbing a rope-ladder after that.

#14 - anthony - I use to have chronic lower back pain before I started CrossFit. I was sore at the beginning, as well as started CrossFit with an injured lower back, and took it easy. Doing extremely light weights, half/quarter reps, and worked on form. Now it's really rare that I've got any lower back problems at all. sometimes a little soreness from a ME day, or sumodeadlifthighpulls (I hate 'em). take it easy, take a day or two off from the back extensions in the work out or any back exercises at all and start back up again light and make sure your form is perfect. hope this helps.

what do you do if you don't have a rope? there aren't too many ropes here in iraq.

thanks in advance.

#32 That would be the towel pullups topic we are discussing here. :)

and what is a "rope pullup"?

So one towel pull-up per foot of rope. That's going to be harder since you can't use your feet on a towel pull-up.

Wait, I posted that last one before I read all the debate. I'll read again in the morning to see if anyone came up with a sane rope climb sub. Otherwise I'll be doing towel pull-ups for a couple of hours.

looks like CFHQ needs some rope climbing instruction from Dan B.

Coach, i tried to email you, but i dont think it worked. basically, i wanted to let you know i only made it to Monday of the Week, and the plan now is to intersevice transfer to the USMC. if that doesnt work, Blue-To-Green. still want in on this one. glad to be back CrossFitting.

The Crossfit website says to eat nuts and seeds. Which ones?

I agree that the video is great motivation. Towel chinups aren't that bad, so let's all just get a grip. One last thing the first chase scene in OO7 Casino Royale was awesome reminded me of Parkour. Can't wait for some dead lifts and towel chinups.

Awesome vid...

nobody seems too concerned about the minor detail of 225lb deadlifts in between any climb or pull..

#40 - jony - that's because we expect the 45 deadlifts @ 225#. now the rope climbs/towel pull-ups; that's lunacy.

time to complete: 8:34...

........FOR THE FIRST SET
30:37 total
Deadlifts as Rx'd
subbed 10 pull-ups per ascent
Pull-ups 1st set kipping, all others jumping...hangin' on for the rest day!

225# deadlifts are easy compared to 75 towel pullups.

Hell, I do 21 in a row every time Diane comes around, and after digesting Mark Rippetoe's article in CFJ #51, my lower back doesn't even hurt anymore. (If you haven't already read that article, do so immediately, do not pass go, do not perform the WOD, just go straight to http://crossfit.com/journal/ and download the PDF now!) Whereas 75 towel pullups is going to be brutal. I may do these on my ice tools just for variety, or else traverse the roof end-to-end with a pinch grip. The sheer monotony of 75 towel pulls...

So, that is why nobody cares about the deadlifts, IMHO.

We'll find out tomorrow whether I'm heavily constipated in this regard.

Any video, or description on how to do towel pull-ups? Thanx

Tim T;
It's never good to be heavily constipated in any regard. Hope your workout comes out smoothly.

While we're all at the point of discussing true substitutions...

I highly disagree with 3-4 dips/pullups for every 1 MU. In doing a muscle up it does not fatigue or work my muscles the same way 3-4 dips/pullups as recommended to sub for. At most I would consider a 1:2 sub ratio, but nothing more.

Thoughts???

A 15 foot rope climb should take approx 5 shifts. Where I come from we don't use the syrup method because only one person can be on the rope at a time due to the techniques requirement for a 's' between the feet. If the legs are crossed and the rope gripped between knees and feet the rope remains straight and you can fit multiple people on the rope which is good for fast roping.
My understanding of a rope climb is as follows: (1) arms grip as high up as possible and take the body weight, (2) a hip flex and knees to chest action followed by locking the knees and feet enables body weight to transfer to the legs, (3) legs extend and hands are pulled to the chest, (4) hands are individually extended to position (1).
As such, I'd say five of the following would be an effective representation of 1 x rope climb:

towel pull-up immediately followed by a hanging knees to chest, repeated 5 times.

What do you think?

#46 Sounds close except when I do the rope climb I do not move my legs and only use my arms. My legs are about shoulder width apart and at a dead hang.

I realize others may not be able to do it this way as this is the goal, but I'm not sure the complexity of your sub can ultimately be transferred to a rope climb.

#45:

4:1 and 3:1 subs for muscle ups for pullups and dips are a bit out there. It's probably that way for someone on rings who is relatively new to it, but after you actually get used to the movements they go down drastically. For example, my rings dips to parallel bars dips are probably closer to a 1.5:1 or 1.25:1 ratio because I am so used to being on rings from gymnastics.

I agree that a 2:1 is a better approximation, but it doesn't simulate the "difficulty" of the transition or the movement of it that is particularly useful especially in climbing things (like in Parkour for instance).

Whoops, definitely meant the ratio to be parallel bars to rings dips. :P

As for rope climbs the 15 towel pullups per rope climb is INSANE. You'd be better off doing one arm pullups switching arms everytime on a gravitron for 5-7 reps each arm.

#46 had an interesting sub as well that could work.

I too don't have access to a rope. Due to the volume and time that would be spent doing 225 towel pullups, I am thinking of doing a towel pull-up/box jump combo, maybe 5/10. Not sure. I am doing yeasterday's WOD today because of where I am. I will hit this one tomorrow for Thanksgiving. I am tall and rangy, so rope climbing is MUCH easier than towel pullups. This looks like a pretty intense workout...

Personally I'll just do the full sub for the rope climbs. When my arms can no longer support my full weight on the towel, (which will probably be afer the 3rd set) I'll start using my legs to assist. Kind of like forced reps with a spotter.

Even with the "cheating", I'll be lucky to have a sub 35 minute time.

-Beau

#51

Precisely why the subbing Crossfit has recommended is INSANE! Doing 225 towel pullups does not leave one feeling the same as doing the equivalent for rope climbing- NOT EVEN CLOSE!!!

To break it down a bit further...

Performing one ascend does not make one feel the same as performing 15 TPs. This is where it does not make sense to me.

A sub should not only use the same muscle groups in a very similar way, but also stress the body in the exact same way.

Doesn't that make much more sense when designing a sub instead of merely guessing what MIGHT BE equivalent to a given movement? Sure does to me.

Time: 27 min

rx'd

Only Arms 90%

in india
Fran 6:36

yikes
age:35 bw:200
towels are @ a premium here so i did alternating (Rocky) pullups (name??) as a sub until failure each set....
deads as rx'd
11:46
followed up with 40 mins of medicine ball work ... followed by puking through my nose again

jamie, the puking through your nose is not a compulsory event. you overachiever.

Hey Castro,

Looking good out there. Still keeping the workouts fresh.

Simcock

Thanks again coach. Scaled deads to 185 and did 5 jumping pull-ups for each ascent. Still kicked my butt. 9:25

Looks like a great workout. Will do 4 knee/elbow/towel pull-ups+ 4 jumping pull-ups for the going down part per rope climb.
Fill you in later. Johan

First time using 225lb for DL 18:29

Don't loose sight of the fact that all workouts are scaleable. It is important to remember that. You must also keep in mind that the goal is not to achieve a low time, (don't hit me) but to challenge your power output. If 15 towel pull-ups are to much, scale them down to a number that can be executed and still challenges your power output. Just some thoughts.

I think I'll do 5 towel pu's and 5 knees to elbows for one climb. It seems logical to me.

Did BrandX Pack WO with 5 towel PU's for each ascent: 20:00.

The last 1.5 rounds I used a nylon rope on the lat pull-down machine at 80lbs (whatever that equates to) for 5 reps each ascent. In retrospect, this might be a better substitution than towel PU's for a beginner to gain the grip/pulling strength; but hey, its only my second day of CF so I could be wrong...

Can somebody told me what is a towel pull up!!!!

I am happy to see all these comments regarding the towel pull-up sub today. I went to bed last night absolutely dreading today's WOD. I definitely think 10:1 is a much more manageable ratio, but I do like #63 SBM's idea as well. Maybe Coach will re-evaluate this sub seeing how many detractors there are.

#65 - kajolyne - throw a towel over a pull-up bar, grab both ends of the towel, one in each hand, now pull = that's a towel pull-up

WOO, Just finished this WOD and it was a BIG shock to me that after 3 months of not doing the WOD I have found that I have lost a hell of a lot of power and endurance. Hard one to come back too, but as we (all cross fitters) have said before CROSS FIT is an amazing all round fitness programe...

Time 17.05 I'm sore now....

Steve

Welcome home 'diddy!! Nice to see you posting son.

For the sub I'll be doing 5 one-armed kipping pull-ups per rope climb, alternating arms. ;)

Excellent warm up of 2 sets of 400m run, 25 back ext., 25 sit-up, 25 squat, 25 sit-up & 25 push-up. Then, I lost my lower back on the first set of deadlift. Apparently I was not ready for the whole 225. Any recommendations for treatment other than a heat pad and muscle rub cream?

For time:
225 pound Deadlift, 15 reps
15 jumping pullups
225 pound Deadlift, 12 reps
15 jumping pullups
225 pound Deadlift, 9 reps
15 jumping pullups
225 pound Deadlift, 6 reps
15 jumping pullups
225 pound Deadlift, 3 reps
15 jumping pullups

22:19

I like the knees to elbow idea, I think we're all forgetting about the descent too. Watching the video it looks like 5 to 10 pulls combined with knee to elbow type contraction, followed by 5 to 10 negative pulls.
Seems to me like Coach got it right, and took it easy on us by leaving out the knees to elbows!

Think I'll do jumping pulls @ X the # of ascents, so the WOD would look like:

For time:
225 pound Deadlift, 15 reps
Jumping Pull-ups X 25
225 pound Deadlift, 12 reps
Jumping Pull-ups X 20
225 pound Deadlift, 9 reps
Jumping Pull-ups X 15
225 pound Deadlift, 6 reps
Jumping Pull-ups X 10
225 pound Deadlift, 3 reps
Jumping Pull-ups X 5

Not quite correct, perhaps a bit more of a MetCon but what elso to do?

Hmmm... nagging elbow injury - Doc told me yesterday, "Stop hanging from things for at least two-weeks!" Perhaps I Should listen...?

Chris

Deadlifts: 45
Towel Pull-ups: 225
as Rx: 40 minutes

23:55 with mods
deadlifts with 135# tree trunk
8 slightly jumping towell pullups per rope ascent

#71, david a
I really wouldn't recommend using heat for the first 24-48 hours after an initial injury. While the injury is still in its acute phase the application of heat can actually prolong the healing process. Ice/stretch for the first couple of days, then start heat. Make sure you warm up that area well before workouts...hot pack before warm up may be something to think about...

Great video. I noticed that the rope climb began from a stand or even a jump. Is this still considered a 15' ascent?

Dave #71

for skeletal issues with your back (lumbar, discs, etc) stay away from heat, while it feels better, it will aggrivate the swelling and make the issue worse. Ice any issues with your frame followed by some ibuprofen. For muscle soreness, alternate heat and ice.

#65 - Kajolyne
#34 - poko

Towel Pull-up – Hang two towels (or a rope) over a pull-up bar. Grab each side of the towel with one hand and pull yourself up to the bar.
http://www.crossfit.com/cf-info/faq.html#Substitutions9

8:45 as written

Will: Subbed 10 towel pullups for rope climb and 185lb deadlifts. 28:03

Ray: Subbed 7 towel pullups for rope climb and 135lb deadlifts. 25:30

Did some deadlifts and practiced OH squt.

New pr in deadlift 110 kg

#77 & #79,

I was using the initial heat to make sure it was muscular in nature. It felt like a muscle strain when it occurred and there were no feelings or sounds of skeletal injury. I am going to the doc in a few minutes for the written report, which is always the best. I figured I would at least put the issue out there in the event there was a method I had either not thought of or heard of doing. Thanks for the response.

"Got Grip?" 15/5, 12/4, 9/3, 6/2, 3/1 of DL135#, 6'x130# rope climb 13:50
Got no more grip :(

subbed 10 pull ups for each rope climb

15:12

WU
DL with oly bar x 10
DL w/ 135# x 10

WOD
DL 185# as rx'd
subbed rope climb with rope PU 30/25/20/15/10
24:08
Grip was shot after first round and had to partition

CFWU( 3 x 10 ) -pu's -dips
sub'ed 15x close switch grip pull-ups to shoulder for each rope ascent, DL@225 as rx'd. There is no intensity to doing it this way- just spend a lot of time at boundary of failure in pu's with negligible DL work thrown in. 44:40 mins-future note to self: skip this wod.

Sub'd with 5 PU's per rope climb for what seemed a sluggish 18:49. Can't seem to keep this skin on my hands these past two months.

Bwt: 135
Age: 27
Male

Subbed the 15 towel pull-ups for one rope climb and did 185 on the deadlift.
Time: 18:40

All I can say is... I wish I had a rope. My buddy and I ended up using a tricep push-down rope for the pull-ups. I think they were pretty pathetic though :) Still dig crossfit!!!

#71 David A,

Form all I have read re: lower back strains, they are usually a result of cumulative strain rather than a single incident. Check your form. Examine whether you do regular lower back maintenance, i.e. stretching & strengthening exercises. Threee I do daily are
1. Knees at 90 degree angle calves supported on chair, lower back flat on floor.
2. Legs/torso at 90 deg angle with legs against wall, back flat on floor, butt at the wall.
3. Lay flat on the floor legs straight up as if you are supporting a tray (or kid) on your feet. Hold each position in a gently progressing stretch for 20 or so seconds, repeat each 3 times. Stop if it hurts & see a doc.
This is the foundation of a progression of exercises including ashtanga yoga I have been doing for 22 yrs. Proof of concept: I have over 4000 hours in the Huey, still have a healthy back, still DL over 300#'s. Spinal strenght & flexibility are the fountain of youth, take care of your back! Good luck.

WU on Elliptical for 16 minutes
Subs- 115 lb deadlift
for each assent 5 jumping/ negative pullups & 5 squats.
Time- 15:40

That sub seemed like the closest I could come to simulating the rope climb. Our rope was unusable today as it is pouring rain, windy, and about 45 degrees out. We have a Fast rope anchored to a 12' rappel tower with climbing wall in our backyard. I usually do the rope pulls from a supine position because of not having the shoulder and arm strength to do a full 12' assent yet. Under the tower we have dip bars and a pull up bar. In the garage I have a pull up bar on my smith machine that I used today.

Kate

ediddy, welcome back.

Jamie, nice effort on the nose blast. might want to scale it back a tad?

#73 Cornute, I agree with you. My .02: The mods are given for, at least, the following reasons: either you haven't got the technique yet and need to build strength or you're lacking the equipment (sufficient exposure to develop technique).

If you haven't got the technique for the muscle up you need to develop the strength beyond what it takes an experienced gymnast (or CF'er) to simply whip through the transition to support. So a 4:1 or 3:1 ratio is not unrealistic.

After you start nailing the M/U's and your technique gets more efficient, you can start doing them more rapidly and/or in succession; either way the extra strength you've developed from the 4:1 ratio (or towel pull ups) can only benefit you.

For some the issue with the towel pulls might be helped by adding another sub. The individual may be the best to determine not only which exercise replicates a rope climb effort, but also what is going to replicate it when you're smoked, toward the end of your WOD. What's going to keep you in the best/safest form possible, throughout?

15 towel pull ups is sooooo much harder than 1 rope climb. Nevertheless this workout looks fun. Can't wait to do it.

Re: Back pain-
I herniated a disk years and years ago falling off a horse and have had lower back pain since then. I would always avoid doing to many back exercises because they made me uncomfortable. Since starting Crossfit and forcing myself to do all the back exercises, my back pain has gone away. Now, when I get back pain it is because I have overworked it just like any other overworked muscle. I can not tell you how pleased I am with the results. Another reason why I am a "True believer" I guess!

Kate

15 Towel pullups is not an equivalent sub. It is not supposed to be. It is punishment for not having a rope.

double unders, Burgener WU, GHD situps, hypers, ring dips, then

Tim: 12:51 -- subbed 15' campusing with ice tools for each rope,
used 12lb. weight vest from warmups through to cooldowns.

Reverse hypers and GHD hip extensions to cool down.

Good workout!

ps. Catherine completed 2 rounds, 15x DLs+jpus, 9x DLs+jpus, using 75# on her new Pendlay Jr. Bar and jumping pullups on rings.

Big step, using a loaded bar at the right height for DLs, good form!

24:29
Subbed 15 Towel pull-ups with knee-tuck per Rope climb for the first two rounds, then switched to 15 Jumping towel pull-ups with knee-tuck sub for remaining rounds to increase metabolic effect and decrease time. The Jumping towel pull-up w/ knee tuck was a real a** kicker.
Deadlifts as written. Good WOD.

lil pipe 22:34
first two sets did 5 tp's and 5 knees to elbows (also with towel) per ascent then last three just did 5 tp's per ascent
on last two sets switched from towel to rope(easier)

36 190lb

DL 225---------15,12,9,6,3
Towel Pullups--25,20,15,10,5

12:12

On vacation. Did WOD at YMCA. Never appreciated my home gym more! As the treadmill and natutilis slaves scornfully stared at us, we did:

N: 125# DL, #s as Rx'd
75 towel PUs
60 towel PUs
45 pushups
30 towel PUs
15 pushups
46:22 total
J: As Rx'd w/ 15 towel pullups per ascent--42:51

25:55
165#
working with 10' rope, started from seated postion each assent- doubled amount of climbs per round, used foot hook grip as much as I could.

225 deadlift 15,12,9,6,3
towel pull-ups (dead hang) 40,30,20,10,5
too much of a wuss to do 15 per ascent 36:00

25:30

sub'd 5 towel pu's and 5 kte's for each rope ascent

question. Should I feel it this much in my lower back after the dead lifts or more in my hamstrings? thanks for the help.

27yom, 5'11", 177lbs

205lb Deadlifts / Towel Pullups

Only got to do 27 deadlifts and 45 towel pullups on this one. Was waiting way too long for stations in the gym and was crunched for time before work. Have to catch this one next time around.

Back pain:

Like Kate, I have a partially herniated disc - minor climbing accident. It happened some years ago. Only once did I do a lift incorrectly and I suffered for it - total back blowout. Lesson: be careful on your road to recovery. Do your lifts correctly and stay focused.

That being said, the lower back work has stabilized me tremendously. I can even work some moderately heavy weights.

The key: focus, back alignment, and stretch. Stretching your glutes is very important for keeping the back aligned. Your legs are big and pull orthogonally to your back.

Deadlifts as rx#, sub 4 knee/elbow/rope pull-ups + 4 jumping rope pull-ups per rope climb. Rope hanging on pull-up-bar.
time: 13:58 min. My grip was smoked!
Have fun, Johan

15 deadlifts with 83#
15 jumping towel pull-ups
12 deadlifts
12 jumping towel pull-ups
9 deadlifts
9 jumping towel pull-ups
6 deadlifts
6 jumping towel pull-ups
3 deadlifts
3 jumping towel pull-ups

11:83

I originally started with 100# on the deadlifts for the first 10, but I did not have good form. I stopped, got some coaching, lowered weight, and had better form for the remainder.

ugh. 21minutes
subbed 5 pullups (narrow neutral) per ascent, and my lats were still blown. deadlifts as rx'd.

Here's my theory on the towel-pull-up substitution: When climbing rope, it is not necessary to pull all the way up on any given pull (unlike pullups where we usually try to get our chins over the bar). I estimate that when I am at a dead hang, my chin needs to rise 24 inches to get over the bar. Therefore, I estimate that an appropriate substitution for 15 feet of climbing would be 15 towel pullups with a half range of motion or 7 to 8 with a full range. Make sense?

used 10 foot rope L-climbs and doubled the climbs, no legs!
15:08

15:45
subbed 5 pullups for each ascent

#96 MCC -- heh, that's what i've always thought too.

18- Flat

sub'd the recommended 15 pull-ups (no towel) for rope, although many were of the ugly variety.

225# straight bar DL

Thanks coach!

I haven't run in a while so I started running ended up going 8 miles - 80 min.
Then it was 10 x 135, 10 x 185, 5 x 225, 5 x 225
and 4 x 10 pullups
Still working on getting better on WOD.

haiku for not having a rope

http://crossfitmaybenot.blogspot.com/

family/work safe

definitly punishment for not having a rope.

The Towel Pull-ups are a great sub for the rope climbing... remember the goal of a rope climber is to climb without any leg help. Also the towel pull-ups should be performed with one arm outstretched high and the other hand a bit lower and pull yourself ALL THE WAY UP to the top hand, be sure to switch grips.

Have Fun and Don't Complain!

WOD as r'xd + 15 DL's

21:17

subbed rope pull-downs for rope climb
19:00

I had to scale this severely.

DLs were 65lbs.
10 DL
10 Towel PU
8 DL
8 Towel PU
6 DL
6 Towel PU
4 DL
4 Towel PU
2 DL
2 Towel PU

My grip was totally dead once I reached the 2nd to last set of Towel PUs.
I think I'll be ready to throw another 10 lbs on my deadlift next time and complete them as RXed.
I work out that my Uni's gym and I got funny looks for doing towel PUs.

BW 145#

225# Deadlift
15 rope pull-ups for 1 rope climb

19:19

26:03
DL as rx'd
subbed
50/40/30/20/10 dead hang towel pull ups

my fingers aren't working anymore.

wow. No warmup. Just went after it.
I subbed 5 rope pullups and 5 KTE's (on a pullup bar) for one rope climb. I used the rope that people use for tricep pulldowns and swung it over the pullup bar. DL's as rx'd.

27:58.

Got grip? No. Not anymore.
I can't hold a pencil right now. I can't hold anything ... I may have to pee sitting down because of this. (Okay, that was bad. I'm sorry for the kids and moms who read this.)

18:47
225# DL's as written(unbroken)
Subbed towel pull-ups:
75,60,45,30,15(very broken)
I need to get a rope.
Great Workout!!

ediddy?
That guy owes me money.

Wonder if Dan knows?

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

For time:
155 pound Deadlift, 15 reps
Jumping towel pull-up negatives, 5 x 5
155 pound Deadlift, 12 reps
Jumping towel pull-up negatives, 4 x 5
155 pound Deadlift, 9 reps
Jumping towel pull-up negatives, 3 x 5
155 pound Deadlift, 6 reps
Jumping towel pull-up negatives, 2 x 5
155 pound Deadlift, 3 reps
Jumping towel pull-up negatives, 1 x 5

Total time = 18:35

Got grip? Uh, no.

Subbed 185lb deadlifts, and towel grip body rows at 7 pulls per ascent 18:54. You would think that with such a mod to the workout, it wouldn't really affect my grip... wrong. way wrong.

19:50 as rx'd
first 7 rope ascents without feet, BAD IDEA!!! , cuz last 2 of 4 and all 3,2,1 were horrible with feet, deads WAY too easy which makes the workout more frustrating for myself...then i looked at the video and they were doing with feet, so i don't feel so bad now...oh well...live and learn

My 2 cents - I subbed 5:1 towel knees to chest followed immediately by a towel pull up for the rope climb. my plan is to increase the ratio next time. Not having climbed a rope in 20 years I don't know if this made a good substitute but my fingers hurt, my forearms hurt, my triceps hurt, my heart rate was elevated and it took 20 minutes to complete. The point is I think it worked. My grip is exhausted, most of my major muscle groups are wiped and I got a bit of cardio thrown in. Great WOD.

8:17

Subbed the rope climb for IS Grip Jumping PU
9,8.7,6 reps.

bw 160
age 24

followed deadlift reps but used 140lbs instead of 215.Didnt have a rope used 5 pullups in between reps of DL.

8:38 Did towel pull ups at a ratio of 3:1 to rope climbs. They didn't take as long, but I think they probably worked the forearms more because you can't use your legs like a rope climb.

ouch!!!!!
subbed 9 Towel pulls for 1 ascent

deadlifts as rx'd

29:45

BW : 70kg

WU : run to gym (6min), dynamic stretching, CFWU - pu x1

Did 15 consecutive dips on the CFWU which is a PR for me !

Main : subbed/scaled 5 towel pu per ascent and 50kg DB deadlifts (gym was very busy)
time : 26:30

Deadlift sets 9 and above were broken and towel pullups slowly deteriorated into jumping singles by the end.

Cooldown : isometrics, skills and passive stretching

225 and subbed 5 towel pull ups per assent(I have really long arms). No time

Took a while however

Skipped for Judo.

Did WOD from 11/21

7 rounds(sub dips)+20 squats+5min jump rope...pu's were 3/4th's up due to injured left forearm until I realized I could pull myself all the way up on the right side(like a lop-sided pull-up).

sub'd

185# for deadlifts
5 pull ups per ascent

19:11

bw 190

6:24 - no breaks, very short 3-5 sec. rests
225# DL's and band assisted towel PU's
(swapped top hand each 3rd rep.)
I didn't do anywhere near the "real" sub # of towel PU's, but it was still hard.
15-15
12-12
9-9
6-6
3-3

Ok, now I am angry. This crossfit thing is costing me serious money. "Got grip ?" ... you have to be joking! As I was trying to prepare my postworkout meal I realized I cannot hold anyting anymore. I broke two plates (GBP 10 each) already due to my shaking hands. How can I stay in the "zone" if I cannot hold a knife anymore to cut my veg ?

So anyway, I gave up and ordered a chinese takeaway (GBP 15, here in London). Then I realized... I will starve to death before I can pick up a piece of broccoli with chopsticks !

I am now pissed off and starving to death. Still cannot wait to see what will be tomorrow's WOD...

That was the best WOD music, EVER! Sebastian Bach is my hero.

age 38
bw 190

16:02

185 DL - jumping towel pu's
15-50
12-40
9-30
6-20
3-10

can hardly type at the moment. this whipped my butt. love it.

bw 165#

as rx'd 10min 39sec

liked this workout...

9:33

sub'd

111 lbs deadlift - 15,12,9,6,3
band assisted pull ups (thick green band) 15,12,9,6,3

12:42

42 yrs
206 lbs.

subbed 10 jumping towel pullups with a knee to elbow at the top. Deadlifts as rx'd.

WU-10 min jump rope

175#DLx15, 15 PUs
185#DLx12, 15 PUs
195#DLx9, 15 PUs
205#DLx6, 15 PUs
225#DLx3, 15 PUs

22:12. That was complete and utter torture, it's prejudice against tall people over 180lbs. First 5 climbs done from floor and feet assisted but by #2 of the set of 4 I was either starting from standing or using my legs to get from floor to standing while pulling feebly. Legs were used immensely whilst doing all climbs.

oops! forgot time...

Time: 18:04

that workout ain't right
bwt 240 age 31
225 deadlift as rx'd
started with rope pullups in sets of 3 and 4 until mid 2nd round then switched to jumping rope pullups in sets of 3 and 4 then went to regular jump for last 27 of 3rd did that til last five and then did jumping rope pull-ups w/ a negative
total 225 reps
total time 1 hr 30 minutes

Ediddy- Welcome back bro

Steve HB- Keep preaching it

Dave & Greg- Show offs.... Hope to see you guys soon.

seeing as I didn't want to punish myself for not owning a rope I sub'd 5 towel pu / 5 squats for 1 ascent.

18:34

I really wouldn't have sub'd if I hadn't seen the monster fit folks using their legs in the video. Or if Coach (or anyone) had come on and given a good reason for the sub.

15:04 (DL - 155#) THANKS!

bw: 163

18:10 - w/gym traffic...

subbed 5 towel pullups per climb otherwise as rx'd

#71 David A- Ice and stretch. I had the samething happen to me last week, though mine was from built up knots I believe, and have been down hard since. I tried the heat thing and that only helped in loosening it up to stretch. I noticed that ice seemed to help more as far as recovery goes.

26yo 200lbs

DL's at 225, subbed 10 jumping towel PU's for every ascent
15/50
12/40
9/30
6/20
3/10

8:04

CFWU x 3 - subbed push-ups for dips & pull-ups.
Completed 95# DL, all sets unbroken and worked on form. Still pretty new to Oly lifting. Felt good today compared to first time doing these.
Subbed towel pull-ups & KTEs for rope climbs as follows:
5 sets of 5 each
4 sets of 5 each
3 sets of 3 each
2 sets of 2 each
1 set of 2 each My grip and my abs were pretty burnt by the end.
Began work-out with 1000M row (4:47::7) and ended with 1000M row (4:24)
Time (not including warm up and rows:) 23:58.

13:23 - 225# beltless standard style deadlifts, hands only rope climbs starting each time from seated position. Only have an 8' ceiling in the apartment; hung the 1 1/2" diameter rope from the TAPS bar. 2 ascents for every 1 in the WOD to make up the difference. My grip is fried....struggled to stay on the rope the last two ascents.

Great work to everyone demonstrating the WOD....one of those ropes at Santa Cruz is 3" in diameter - it's a real bear!

For time:
225 pound Deadlift, 15 reps
80 x 95lbs cable pull down with tricep rope
225 pound Deadlift, 12 reps
60 x 95lbs cable pull down with tricep rope
225 pound Deadlift, 9 reps
45 x 95lbs cable pull down with tricep rope
225 pound Deadlift, 6 reps
30 x 95lbs cable pull down with tricep rope
225 pound Deadlift, 3 reps
15 x 95lbs cable pull down with tricep rope

17:35

Tried the towel pull ups initially but couldn't do more than ~5 at a time.

For time:
225 pound Deadlift, 15 reps
75 Towel Pullups
225 pound Deadlift, 12 reps
60 Towel Pullups
225 pound Deadlift, 9 reps
45 Towel Pullups
225 pound Deadlift, 6 reps
30 Towel Pullups
225 pound Deadlift, 3 reps
15 Towel Pullups

30:55

Frank: 47 YOM; 200#
DL:185# on 1st 3 rounds;205 on last 2
sub'd TP @ 5:1
13::19

Alex: 12 YOM; 125#
DL:65#
sub'd TP @ 5:1
9::09

225 deads 15, 12, 9, 6, 3
mod pull ups x's 4 20, 16, 12, 8, 4

9:35

Did not have access to rope so I did something different.

For time:
225 pound Deadlift, 15 reps
-10 uscle ups
225 pound Deadlift, 12 reps
-8 muscle ups
225 pound Deadlift, 9 reps
-6 muscle ups
225 pound Deadlift, 6 reps
-4 muscle ups
225 pound Deadlift, 3 reps
-2 muscle ups

13:55---smoked!!!

Thanks Coach and Ted Socha

13:48.9.

did 2x as many 24kg snatches as px'd deadlifts,
21 degrees + very thin rope = much pain right now.

This was a crazy workout. My hands are just barely capable to type this.... I haven't done any rope clibing in a couple of years, and it was a LOT harder than I thought. I don't have a rope, so I used a towel as many of you did. 50/40/30/20 and 10 reps. No chance I could finish all of them....had to use my legs to push from the floor.

To me this workout didn't feel as hard as other WOD's....because my grip where fatigued before anything else was pushed to the limit.....yep, those towel pull-ups where though....

What is more important, the weight + proper form or speed + proper form?
I've been realizing that to do the WOD as RX`d, I have to rest 5-seconds between deads (keeping form). If I drop down to the 170 range, I can keep up the speed and form for the entire exercise.

Thanks.

No rope available so did a substitute workout:

3 rounds of 500m row and 95 lb overhead sqt x 21
rest 5 min
6 sets x 2 rep clean w/95lb

That was very difficult... deads as rx'd
4x20' ropes
1x5 jumping towel PUs
1x15' rope
4x5 jumping towel PUs
3x5 "
2x5 "
1x5 "

oh yeah... approx. 20 minutes

deadlifts as asked, rope climbs same idea as kelly Moore, but only did same amount as rope climbs as asked with our 8ft rope, so 5,4,3,2,1

15:01

DLIFTS AS RX'D
SUB'D ROPE CLIMB WITH ROPE PU AS RX'D
32:00

I don't understand the big upset. First, I thought other X-fitters were into this kind of "fun" and second, if you can't do the exercise instead of crying about it and being all upset just scale it down until you can do it. I've only been doing X-fit for about 3 months now but I think it's amazing; you won't catch me whining about this totally FREE and spectacular service provided by coach and everyone else. Thanks for all the hard work and effort from everyone at CFHQ, keep the "torture" come'n.
Nolan

Hope to do this one Sat.

100 pull ups for time:
64-11-10-5-5-5
2:30
not all pull ups were great, and I had to use the angles, but after recent trouble with my forearms it was good to be able to do them again.

Rest 5:00

3 Rope Climbs
6 Flags on climbing wall
2 Rope Climbs
12 Flags on climbing wall
1 Rope Climb
18 Flags on climbing wall
100 one arm kettlebell swings (1 pood) Russian style, unbroken
8:00

Ready for Eugene's birthday!

ediddy, welcome back.

BW: 205

As Rx'd
19:31

Rope climbs insanely hard they killed me today. 15 towel pullups per ascent isn't a hard enough sub in my opinion.

14:14 rope climb from butt, no legs (squeezed the rope with thighs on last 3 climbs)
pleased with that considering that the last 2 days were spent SCUBA diving under the ice!
Kelly Moore, again astounding,

Jump Rope: 3 x 50 singles
CFWU: 3 rounds x 6 reps (3 for pullups)

For time:
225 pound Deadlift, 15 reps
Towel Pull-up, 25 reps
225 pound Deadlift, 12 reps
Towel Pull-up, 20 reps
225 pound Deadlift, 9 reps
Towel Pull-up, 15 reps, jumpers
225 pound Deadlift, 6 reps
Towel Pull-up, 10 reps, jumpers
225 pound Deadlift, 3 reps
Towel Pull-up, 5 reps, jumpers

20:20

Mobility and stretch

bw 160 age 16

subbed towel pullups for rope climb(15 for every ascend)-no jumping but some kipping-used old t shirt
225# deadlift
total time: 52:08

once i finally got my hands pried open, i found that they were absolutely torn apart.

note to self:never do this before basketball or football!!!

5:05 doing the "buttercup" version. Subbed 5 towel pullups per set. WEAK!

CrossFit Oakland

Mike
As Rx'd
21:33

Max
As RX'd
25:06

James
185#
15:40

Candace
155#
15:07

Chad
155#
36:42

Charles
135#
27:15

Nicole O.
115#
27:00

Annie
95#
36:42

145lbs/29yoa

CFWU x 3 (minimal pullups)

as Rx'd
225 DL x 15,12,9,6,3
Towel pullups x 25,20,15,10,5

**towel pullups were broken into 5 sets each round, except last two rounds - did 2x5 and 1x5.

Total: 17:38

145lbs/29yoa

CFWU x 3 (minimal pullups)

as Rx'd
225 DL x 15,12,9,6,3
Towel pullups x 25,20,15,10,5

**towel pullups were broken into 5 sets each round, except last two rounds - did 2x5 and 1x5.

Total: 17:38

sorry

sorry

(#181 AND #182)

18:57 Rope climb 11' x 9,7,5,3,1
Grip was gone and didn't complete many ascents without legs.

Couldn't muster interest in today's WOD, particularly towel pu's after yesterday's dead hangers. I ad libbed 1000row, 15 burpees, 1.5 mi bike, 15 hspu's, 800 run, 25 pushups; 750 row, 10 burpees, 1 mi bike, 10 hspu's, 650 run, 18 pushups; 500 row, 5 burpees, .5mi bike, 5 hspu's, 400 run, 10 pushups. 47 minutes. What on earth was I thinking about? Seriously, I'm in my 12th straight week and may need a breather. Happy Thanksgiving to all, with special greetings to the men and women serving our country both here and abroad. Salutations!

What a great workout! The ladies at Santa Cruz rock! I am always amazed at what you do though not surprised that you can. You make me proud to be a CrossFit woman.

Deadlifts as rx'd. Subbed 15 towel pull-ups per ascent as rx'd. Time= 34:44.

On vacation - subbed rope ascents with 10 regular pull-ups per ascent.

27:22

Subbed 5 towel pull-ups for each rope ascent, deadlifts done on trap bar thingy.

13:53.

This was a strange WOD, since I was never really very winded due to the fact that my grip simply couldn't take anymore. DLs were all unbroken, which surprised me.

Gota Grip?
34:30

bw 80kg
Deadlifts 100kg
Next to Linda this was one of the hardest for me.

29:53
My rope is about 1" in diameter, probably 50 years old and a little pokey. On the second trip down my hands slipped the whole way down. My hands were (are) shredded. Time to upgrade.

Pretty tough workout. My neighbors didn't understand why I was walking under the tree in my back yard in the dark talking to myself. I had just one climb left and I was trying to talk myself into doing it. They didn't understand.

Bad time or no, I finished.

20 y/o
190#
9:50

deadlifts @ 225
subbed 5 towel pullups for each rope ascent

can't even imagine using the 15-1 rope-towel pullup sub!!!

BW 177

23:00 rx'd, did 15 rope pull-ups per ascent. Took less time than I thought.

Much fun....

Deadlifts as Rx'd, but at 185#.
I lost my grip on towel PUs after about 25, so switched to 'sideways pullups' (face parallel to bar, grip bar like a sword overhead). Five alternating sideways PUs/rope ascent.

time: about 24 min.

32 y/o male, 160#
CF for 4 months

10:26- subbed 10 pullups per rope ascent. 225# d.l.'s. age 40. bwt-215#.

30yo
male
230/6'2"

substituted 5x#110 pulldowns with rope attachment for each rope climb, so 25 reps for the first set 20 for the second etc etc. The rest as RXed. 12.03

This is the first time the DLs havent really hurt my lower back. Trunk extensions with a #45 plate have really strengthened the area! Yea! The homework has paid off!

42:12 Towel chinups nuckles feel broke

42:12 Towel chinups nuckles feel broke

Turkey Day Alert:

Med Ball Mile at 0800, tomorrow at Marina High School, Huntington Beach. Bring water. It won't be 30 degrees outside...!

Bring a partner or roll the dice. All are welcome!

Now back to our regular program.

working on form - low weight for the lift, rope pull down machine for the ropes - REALLY enjoying this - looking forward to being able to do rx'd as I put the time in! Still feeling sore/tight - I don't think I've recovered from the first workout on Sunday - but I feel great! Thanks!!!

12:07

sub 15 jumping towel pullups per rope ascent (75,60,45,30,15)

This one was fun, but man did it ever kick my ass.
First time doing rope ascents, ripped up my hands pretty good.
Got grip? nope

DLs as Rx'ed, subbed in 185lbs.
Rope ascents (the definitely weren't as high as they were supposed to be):
3-3-2-1-1

17:33 sub 15 jumping towel pull ups per rope ascent (75,60,45,30,15)

15:55 as rx'd- had to run back and forth between the basement and the garage for every lifting to rope climb transition.

Buttercup version: 25 lb. (for women) deadlifts, 15-12-9-6-3 reps, alternated with 1 rope climb or two beginner rope climbs.
I subbed 15 body rows, grip at waist height for each rope climb. Deadlifts with 2x15 dumbbells, starting at 8" from floor.
13 minutes. The deadlifts got my heart/lungs going, the rows were all broken due to lack of upper body strength.

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(15) x3 - 13:30 (subbed dips and pull-ups w/ bar rows and bar push-ups)
Rest& Stretch - 14:07 (active isolated stretching)

WOD - BrandX Pack: 185# Deadlift (15, 12, 9, 6, 3), Towel Knees to Elbows (25, 20, 15, 10, 5).

Round 1 - 4:02
Round 2 - 7:26
Round 3 - 4:59
Round 4 - 3:53
Round 5 - 1:40

Total - 22:00

The towel knees to elbows I think make a good sub for rope climbs that let you use your legs.

52 min. I have to start a new set of callouses. I just ripped all of mine off.

Age 50/BW 240#
Deadlifts as Rx'd
subbed 75/60/45/30/15 x 110# lbs cable pull down w/tricep rope (25:05). Chili feed at work and making up yesterday's WOD didn't help my time.

10.40
100kg DL 15,12,9,6,3 reps
Sub Kipping Chins 45,40,35,30,25

Ediddy has returned. All is well.

13:08

Started with no feet rope climbs. After round one I tried clumsily to use my legs. . . while barefoot and wearing shorts.

I now have rope burn on no less than 5 different places of my legs. The shower is going to hurt later.

Verdict: Using your legs is not for sissys. In fact, I now see it as a valuble skill that I must practice more often (with shoes and pants on).

"Angie is a strength workout not a metcon workout"....this is how I let myself get talked into a PR on Pull ups and a 26:05 modified Angie coming off of a 4 day flu/cold.

I did 100 of situps, pullups and squats, but 50 box pushup because I needed to finish before the next class started.

26:05

100 pull ups in 10:00 FLAT!
Thanks for the coaching durng pull ups, Jason. Thanks Brand X for all around excellent coaching.

"Verdict: Using your legs is not for sissys. In fact, I now see it as a valuble skill that I must practice more often (with shoes and pants on)."

Jeremy...best out of context use possibilities EVAR!!!!

Didn't Time.

DL as rx'd, 10 pullups per round.

17:52
Sub'd 185 lbs for deadlifts
10 towel pullups (broken set)
6 towel pullups (+ 4 std pullups)
2 towel pullups (+ 4 std pullups)
2 towel pullups
1 towel pullup
Very difficult time with the grip.

11/22/06 7:00pm

Colorado Springs

Shane 11:26
Brent 11:33
Ron 14:48

Smaller rope. Only about 10 ft distance from the floor.

Subbed 75,60,45,30,15 pushups.
22:24
Parallette pushups 15,12,9,6,3
41 second L situp

As Rx'd
13:13

Subd 5 towel pullups per rope climb, even at that most were jumping. Deadlifts as rxd. Could hardly grip the plates to put them away at the end.
19:00

30:49, Did this workout at the training academy,had to run about 200 yards between the DL and the rope, which was 20 ft. high, so had to mix up rope climbs with pullups because I was running out of time.

17:25 - As rx'ed with about 100 muddy feet between the DL's and the rope.

not prescribed wod - did: (arms and legs were shot!)
5x2 PC @ 60k

19 min had to sub pull ups for rope sets of 3-5 reps whatever I could get DL as RX'd

This one sucked and so did my time: 50:40

205 lbs @ 17, 13, 11, 6, 3 reps
15 towel pull ups per ascent, slowed me down the most

warm up: 1hr drop-in hockey
deadlifts were 225, instead of rope climbs did rope pullups 5 right hand high, 5 left, 5 right, 5 left

15 dl
rope pullups 5,5,5,5
12 dl
rope pullups 4,4,4,4
9 dl
rope pullups 3,3,3,3
6 dl
rope pullups 2,2,2,2
3 dl
rope pullups 1,1,1,1

time 16:55

bwt 185
Attempted as Rxd...no dice
so did
185 d.l.
10 towel pull-ups per ascent.
Hands were crushed.

Honestly could have finished it, but my callousess gave up and my hands are a bloodymess. What is the crossfit policy on wearing gloves? Shew what i did finish though

225 pound deadlift all but the last 3
5 towel pull-ups and 5 knees to elbows per ascent all but the last one.

They didn't like me bleeding on their stuff in the gym

this sounds like a good workout, but how many people really have access to a rope?

185# DL
Spaced out and only did 2 towels per ascent???

14:00

BW 57kg

60kg DLs
5 jumping rope pullups for each ascent

12:30

those rope pullups worked muscles i didn't even know i had!

Looking for dave CASTRO...... the guy in the picture....... worked with him years ago..... wetandsandy@yahoo.com

Benjamin

20:40 as prescribed, done on 11/25 at CrossFit Oakland

BW: 178 Age:30
23:23
Sub'd 5 Ring P/U's for each ascent
After 1st set, ring p/u's were assisted with heels on ground.

15:51. Subbed 15 PU's for rope climbs.
15-15-12-15-9-15-6-15-3-15

32:30 Sub 195 DL, 10 Jumping Towel Pull Ups

32:30 Sub 195 DL, 10 Jumping Towel Pull Ups

age: 39 bw: 194
time: 20:41
did the rope climbs on backyard tree (top of rope about 13-14'). dl sets broken but stronger than ever.

age 23
bw: 140lbs
used 185lb dead lifts and having never done rope climb or towel pull ups subbed 5 pulls / ascend, found this brutally hard! but amazing

31min

cfwu x3 (- pullups)
205#dl's / towel pullups
15/25, 12/20, 9/15, 6/10, 3/5

18:58

bw 170

subbed 5 pullups/ascent

20:00

some of you amaze me!

BW 192lb 32yo
200 lb deadlifts and 5 towel pullups per ascent
18:12

18:45
Poor form on climbs. Put pants on after getting rope burn.

D-DL/135, Tri PD Rope PD/70
17:37
M-DL/85, Cable Cross Rope PD/70
17:56

33:18

Subbed pullups on a short hunk of rope tossed over the top of the squat rack. Couldn't really hang on to the steering wheel on the way back from the gym... Thanks, coach!

DL: 115 lbs all sets
Pulled on rope 3X # of ascends

27 nov
dl185
sub'd pullups x 2 sets, then kipping pullups and then supported by feet, or jumping

17:49

40:20
Deadlifts as Rx'd
towell pull ups
1 set of jumping alternated with 1 set of modified- throughout the workout. Did all 225-
definitely a Mental challenge.

A far cry from RXed since I did 3 regular pull ups for every rope ascent, but it still smoked me. DLs were 225.
Time = 14:07.
Finished with sprints: 800,400,200.

Ouch!

15 - 60 kg. deadlifts
25 pull ups
12 - 60 kg. deadlifts
20 pull ups
9 - 60 kg. deadlifts
15 pull ups
6 - 60 kg. deadlifts
10 pull ups
3 - 60 kg. deadlifts
5 pull ups

First time doing deadlifts since my back injury, so I kept my deadlifts at 60 kg. (usual for this amount of reps). I just knew I would be here all night if I did all of the pull ups after serious BJJ sparring tonight, so did it 5 pull ups per rope climb ascent, so I plan to buy a rope at homebase now!

Time: 16.23

Hello everyone!

Was sore from BJJ so subbed this a bit wanted to do all pull ups but knew my grips where already shot.

For time:
225 pound Deadlift, 15 reps (Deadlifts at 90kg)
Rope climb, 5 ascents (25 pu's 25 squats)
225 pound Deadlift, 12 reps
Rope climb, 4 ascents (20 pu's 20 squats)
225 pound Deadlift, 9 reps
Rope climb, 3 ascents (15 pu's 15 squats)
225 pound Deadlift, 6 reps
Rope climb, 2 ascents (10 pu's 10 squats)
225 pound Deadlift, 3 reps
Rope climb, 1 ascent (5 pu's 5 squats)

Time = 26:11

Took a lot longer than expected.

London Crossfitter!