In the video, why does everyone rack their cleans with elbows down? Since everyone is doing it, I assume it is being taught this way?

okay, that's it!!! I'm off to the basement gym for some Saturday night X-fit punishment!! LOVE that Y Tube fran-tic!!

I love this one!!

Pull-ups....the staple of work-outs, YES!!!

"Work capacity is to fitness what location is to real estate."

Word.

I highly suggest reading over the posts from the last time we did this workout. Read on as this "macho cult-like gang" rips Cynic a new one. Classic!

12

What does it actually mean, "Use as many sets each minute as needed?"

#1 Jeff D,
I assume because its on Grace, and speed is the goal. 30 reps, from ground to overhead. Or maybe their flexibility sucks.

#8 Igal
It means that say on minute 8, you can only do a set of four. Come off the bar, rest a little, and then comntinue on to get the 8 reps in the eighth minutes. When you can no longer complete the pullups withn that minute, you are done. So if by the time you get to ten, you have to do ten singles, that is ok. As long as they are done by the end of that tenth minute.

10+5 last time
12+6 this time
buh-bye baghdad. see ya'll on the flip-side.

Okay, I just want to get this straight. We start at one min. and just do one pull up. The second minuete we do two... keep going with as many pull-up's as minuetes I've been going for. When I can't get that many pull-ups in that minuete than I'm done (ex. 30th min is 30 pull-ups)

If this is how it goes I have a feeling we could be there for a while. Maybe I'm being naieve though, not sure... it's my first time for this workout. Help me out people, let me know if I'm getting this right.

Coach,
I've been warming up with the official crossfit warmup before each WOD. Lately, I've added 3 Muscle-ups into each round right after the overhead squats. Any comments on this?
Thanks.

#11

its spelled out for you

check the message boards
check the last time we did the workout

please i'm sure Tom Adams post wanted to be #11 you took that away from him

Anthony,
Thanks for the advice to check out the last time we did the workout. Just figured that one out tonight. Good luck tomorrow

good luck to you to

sry for being an ass.. was reading too many Cynic quotes

#11 Speal,
After the tenth minute, you've done 55 pullups.
After 15, 120 pullups.
20: 210
25: 325 pullups
30 minutes: 465. If my math is right.

If you make it through 30 minutes I will buy you a beer.

This workout get real hard, real fast.

#9 tnx, Andy.

Travis- Have a safe trip home! Hope to see you posting from the states soon.

Kate

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

7 rounds - My armpits are hurting from 3 hours of training yesterday.

Hello everyone!

Am sore after yesterday but am training for the European BJJ Championships in January now so am training hard.

Rounds = 7 and 5 pu's

London Crossfitter!

How many posts until the "Are we supposed to do dead hangs or kipping pullups?" question? Vegas has the line set at 35. I'm going to say it happens before we get to 30 posts. Anyone else care to speculate?

WOW ... pretty amazing how the accumulation saps you .. was only able to manage until the 11th minute ... on the 12th didnt quite make it .. out of frustration did a 15 min core workout with medicine ball then went for round two... made it to 10 minutes ..great recovery just didnt last as long as i thought I would...better luck next time i guess

20 rds plus 15
bwt - 164

23 + 14 Kipping pullups with varying grips and bars. Bwt 113#.

Hey that guy stole my SHIRT!!!

i got my rings yesterday!!! I may do the pull ups on them.

BW: 155
5 rounds + 3 pullups

Just like last time, got to the 9th round with plenty of gas left in the tank, only to rip callouses off of both hands. It's even more frustrating this time since I know I could have gotten more, and since I ripped them off the last time I've been using a pumice stone to file them down to prevent this from happening. As Pooh said, Oh bother...

Ray: BW 160
10 rds, sets broken after 5, assisted rds 7-10

Will: BW 170
11 rds, sets broken after 8

QA4, Afghanistan

Changed this to.... MUs... did 5 sets plus 3 addtl MUs in the 6th round

9 last time
12 this time

One of my fav's :)

Very disappointing turn-out for me:

8rds plus 5 p/u. Did over 11rnds last time out.

:(

Sam

Theresa

10 rounds + 10. Some jumping

Mark

16 rounds + 12. (Slipped some. Last time was 17 rnds + 16).

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
9 rounds- 8 last time
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

18+9 (17+12 last time) bwt. 195

16+13 worked on really clearing the bar, off my best score
continued on through 20 mn for practice 10,11,10

12+7 at st. 205. Still dying from Linda, followed by 1 hr. of ultimate frisbee.

11 rounds +8
same as last time, but no jumping pullups

10 rounds

2 weeks off, due to lower back rehab. back still sore and stiff, but alot better. 9 rnds + 6

I subbed body rows for the pullups, grip at waist height, toes 10" from wall. 15 minutes. Last time I subbed pushups on benches, and could only do 9 minutes.

16 rds. + 13 PUs

last time 13 rds

14 rounds + 12 reps (pr)

19 Rounds + 15

WU - .5 mile on eliptical
cfwu 2x (70 lbs assist on pullup, 60 on dip)
WOD -5 rds, varying grips, assisted 70 lbs.

13 rounds + 8 pullups, 6 pullups better than last time, 1 round + 2 pullups off PR. Possibly not at my best due to doing Wednesday's rope climb workout yesterday.

17 +10
PR finally!!!!
Thanks to my daughter Elizabeth for pushing me through!!

12 RDs

7 Rds last time.

bw = 205
14 rds + 10 (pr)

12 rounds + 9

+ 12 lb weight vest

Sandy:

11 rounds up one from last time.

still sad

12

Frank: 47 YOM; BW 200 #

14 (KU from the 10th round)

Alex: 12 YOM; BW 125 #

9 (KU from the 5th round)

6 rounds. Dismal... I have millions of excuses but the main one is that after yesterday I gave up mentally in the morning even before I got out of bed. At least next time I can expect a big improvement !

36 190lb

18 rds + 15 pu
last time 18 + 10

20 in reach

BW 164
13 rounds + 12

Day behind. Linda, details posted ystd. Will do this +/- whatever comes up tomorrow on Tuesday.

13 minutes and 10 pull-ups

Started doing jumping pull-ups on the 7th rep of minute 9.

11 rounds plus 8

strict pull ups didnt have a good pull up bar

8 rounds + 3

18 rds even.
My first for this WOD. I thought I was the man thru round 12, by 15 I knew I was done.

BW 164
13 rounds + 12

1st ever cross fit workout

12 rounds strict pull-ups

After jacking my back up a couple of weeks ago, I thought I was going to go insane laying around and not doing the WOD's. Decided I'd go to the gym and do some PU's no matter what today. I think the this is just what the Dr ordered.... or what she doesn't know I'm doing wont hurt her.

Get some, Go again!

Does anyone have the MP3 with the beeps in it? Or know what software I need to make them?

as rx'd 18+5 pr

Pierre

I did not know you real name was Robin.

BW: 183 lbs. (losing weight like mad)

Age: 29

As rx'd - pullups 11 (pretty sore and non motivated since Rob wasn't there to puke)

Ran to WTBN gym in 20 min in Quantico-like terrain (2.2 miles) did the pulls and ran back in 19:30, still had energy to take out the CLA and QRF near their stronghold alongside cardiac hill. Semper Fi Mac!

bw 165#

as rx'd 23 rounds + 20 on the 24th round.

only one rip in my hand...

15 rds(last rd completely broken)
Pull-ups dead hang on playground rings.

Did not do Linda like planned on because my knees are still hurting quite badly. Did today's WOD though with N & L.

L- 16 rounds jumping pull ups

N- 18 rounds jumping pull ups

K- 13 rounds + 11 jumping / negatives

N & L messed around with kipping technique afterwards.

Kate

12 minutes + 6 pullups

the first 7 rounds also included 4 basketball court length runs between pullups

a beautiful day for a crossfit workout in a brooklyn park!

19 minutes on the Buzzer
1~15 unbroken Kippers
15~18 10s,5s,3s,2s,1s
19 5s then jumping doubles and singles.

In honor of my Grandfather, US Navy CWO Ret., WW2 veteran, Pearl Harbor survivor. Died in his sleep this am at the age of 99.

Eternal Father, strong to save,
Whose arm hath bound the restless wave,
Who biddest the mighty ocean deep
Its own appointed limits keep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

O Christ! Whose voice the waters heard
And hushed their raging at Thy Word,
Who walked on the foaming deep,
And calm amidst its rage didst sleep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

Most Holy Spirit! Who didst brood
Upon the chaos dark and rude,
And bid its angry tumult cease,
And give, for wild confusion, peace;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

O Trinity of love and power!
Our family shield in danger’s hour;
From rock and tempest, fire and foe,
Protect us wheresoever we go;
Thus evermore shall rise to Thee
Glad hymns of praise from land and sea.
[The Wreck, by Frederic Edwin Church (1826-1900)]
From http://www.cyberhymnal.org/htm/e/t/eternalf.htm

WOD - first time
9 rounds (strict PU) 10th round kipping, 11th jumping with negatives.

10 rounds

bw-197

13 rounds completed right at the buzzer-new pr by 1 round-91 pullups of various grips and kips

MC

DOC- Sorry to hear of your loss... We have the watch.

Modified Warm-up
WOD
15rds +14

800m x3 (slow)

A full round short of my PR, but happy w/it since it was my first workout in almost 2 weeks. Deadhangs till 10th rd. It felt better on my back. Decided to push it and do 3 slow 800m runs @ a 7.5 minute pace, :01 breaks in between. Feeling ok.

Get some, Go again!

Done at CrossFit Oakland.

15 rounds even.

Had to stop after round 15 due to inordinately bad tears in both hands. Bummer, too, 'cause there were no breaks through those sets. But when I jumped up for round 16 there was too much blood on the bar (and my hands) to continue.

On the plus side, the pull-ups felt like a breeze compared to the post-workout hand-washing session.

It's crazy how this almost seems like a break after yesterday...
24 yo
bwt: 187

20 rds + 20 (so close to 21, but close only counts for horse shoes, hand grenades and nuclear warfare...)

1~10 strict
11~15 kipping
15~20 varying grips, kips and jumps

BW: 180
Age: 37

CFWU - 3 rounds of 15

10 Rounds Completed

1 - 8 as prescribed
9 was broken to 7 & 2
10 was broken to 6, 2 &2

Certainly seemed a lot easier reading the WOD than doing it.

BW 180

16 rds + 10

Mostly strict, some kipping near the end.

Surprised myself by making it to 15, then pushed through another 8 for a total of

15+8, up from 14+11 (12 more total, or 128 total in 16 min. Yikes! To think I didn't use to be able to do 4 pullups...

10 rounds even
9 rounds last time
12 rounds the first time I did this

156 lbs / 32 yrs / CF for 4 months

My excuse is that I'm fending off a massive headache I get when doing max. effort pullup workouits. I've searched on the board for this, and found that I need a massage and I need to keep my fluid intake up. Any other ideas?

14 Rounds and 14 Pullups, 1 single pullup better than last time.

age 44, 230lbs

8 rounds + 6

I'm in awe of those doing 18 rounds of this!

Last time: 10 sets

This time: 12 full sets

38/165/M - First attempt at this workout.
12 rounds +8. Rounds broken after 10.
Still quite sore from yesterday. Of course, I pick yesterday to start greasing the groove on my pull-ups/dips/sit-ups! I did about 50 pull-ups yesterday (total, not consecutive.)

#75 Doc,
Thanks for sharing the hymn and I'm sorry to hear about your loss, sounds like an amazing man! I'm always thankful for those who serve or served in the ministry of redemption.

Today's WOD didn't happen for me as well due to still being wiped from yesterday's fire so I completed the OPT challenge instead. I may do something extra tomorrow depending on what WOD appears...

14 even

13 rnds + 5 last time
14 rnds + 14 this time

Wendy
11 rnds + 10

11+6 (> 1 round off PR of 12+10)

16 rounds + 16 pull-ups

14 rounds - jumping at the end

7 rounds + 7 PU

33 y.o. male, 176#
10+7 (one less than 10-13)
Jumping 12, 13, 14
90# seated lat pull downs 16 + 10
REST & Go again
6
90# seated lat PDs 12

Doc-May your grandfather RIP. God bless him for his service. The USA is what it is today because of men like him who served in WWII

with 20lbs weight vest, 13 rounds completed.

Robin - Also known as the "flying squirrel". Looking fast as usual brother!

18 rounds

Nine rounds + 5

Rounds 1-4 strict, 5-9 kipped...

I am so damn sore from yesterday I can hardly move.

8 rounds

9 rds complete. Failed on 10th

CF warmup

Was able to complete round 1-6 without assistance, but switched to the Gravitron to finish at round 10.

How humbling.

11 (strict)

was disappointed with myself so I finished with:

3x (with no rest inb/w)
run .25 miles on 5:00 base
10 pull ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Total = 6 + 6

Done on rings for the first time. All starting and ending at a dead hang. This was a huge difference for me when compared to using a bar and being able to kip. Nice contrast to see where I need to improve.

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

9 minutes, 3 toward minute 10:

1-2-3-4-5-6-7-5,2,1-2,1,1,1,1,1,1,1- 1,1,1
Did a little COC grip training with T model 5 reps each hand 2 sets.

Compared to 061013 – broke through the nine minute mark, added six pull ups total. I was surprised since I have been off for 11 days for hunting/thanksgiving. Good to be back! Hope everyone had a nice Thanksgiving.

12 rounds, mix of kipping and dead-hang pull-ups. 78 pull-ups total.

Warmed up with 400m sprint (1:15) and 320m sprint (1:01). I was shooting for more sprints, but my legs started really aching in a deep musclar, extremely painful way. Never had anything like that happen to me before, so I stopped.

11 rounds. One more than last time, and this time I did deadhangs until the 7th round, where i switched to kipping, as opposed to last time where I did all kipping.

CFWUx2-pullups, then 9 minutes. 9th round broken to bits.

First time…
8 rounds plus/8

earlier in day: 14.2 miles on bike 1 hr

later in day:
cfwux3rds pushups,dips,ohs,situpsx15reps
handstand holdx20sec samson stretchx2x15sec ea side
10rds +9 (1-9 deadhang and kip) (10+ jumping)

poor showing compared to last time doing this of course didn't do linda the day before either and i could still feel her today plus a minor interruption kinda threw a kink into the flow.

15 rds +9; made it to 16 on the previous 2 efforts. grr.

Earlier in the afternoon, 12 muscle-ups, in 3s and 2s.

CFWU x 2
Ran 3 miles
10 Rounds (8,9,10 assisted)

bw 168
age 22
12rds then 4
last couple rounds got sloppy and desperate, now my forarms are puuuumpppeeed

CrossFit Oakland

Max
12+4

Tim
10+10

Leo
10+4

9 + 6
11 less than last time

EV

Ring Rows
10+2

Ths Time = 12 full rounds + 7 of 13
Last Time = 12 full rounds
First Time 11 rounds + 8 of 12

Then I did:
6 rounds of:
5 HSPU
6 L-Pull Ups
BW 177, Age 36

10 rounds + 8 on the 11th. Coulda prolly made my 11th round easily if I'd not done unbroken sets up to it.

16 rds plus 12 reps with 120 lbs assisted
13+12 last time
band assisted next time

Age 50/BW 240#
13 rounds plus 7 pullups
DOC, May your grandfather have fair winds and following seas. Semper Fi. Stan K.

6

i did them strict though. next time i hope to double that

15 rds + 8

less than last time. used a super-wide overhand grip that prevented my arms from tiring, but wore my grip out quickly.

15 rounds, 16 last time. I did 5x10 L-pullups as part of a self-created workout in avoidance of 3 bars of death so maybe, just maybe they took some zip out of my kip. Good job, all!

1st time Crossfit. I am in the military and fellow worker told me about this great program. My wife is psyched by all the strong ladies and I am psyched by a program that is functional and hell painful but fun. Look forward to many more posts. Have a good night all.

bw: 186

As rx'd: 12 rds +4

4th day of CF workouts. Now I see how pathetic I am - got to 6. I've never tried kipping before so I think I gave up earlier than I needed to. I finished up doing front pulldowns at 120lbs and got up to 12 reps in a minute. Next time should have significant improvements.

Age 28, BW 175

age-40
bwt-215
16+11-all pullups kipped.

13 rds. + 7

Four bars of death?

31/ 183

9 rounds, last set ugly, wasn't getting chin quite up to the bar.

Same as last time

17 mins + 16 on next minute

1-8 were strict/deadhang
9-13 were kipping
14+ were jumping

forgot to mention overhand grip above

OPT challenge today instead of WOD.
Great event and now I know a few things I have to work on.
Unfortunately adductor problem still persisting so not sure what will be up for tomorrow.

lil pipe
12 plus 4
all as strict as my mother

Anthony, no worries

Bwt 135

22 rounds + 20... holy crap my forearms were feeling huge

10 minutes + 5 pullups PR
switched grips a bit near the end

Worked on the rings afterwards attempting muscle ups, dips, rows, pushups

10 rds

11/26/06 5:00pm

As rx'd

18 rounds 5 pull ups

Gettting the hang of kipping! One round better than the last time.

Back from a LONG break.....pretty hard one to start back with.

So: 8 rounds. Last set broken up a bit.

Feels good......now onto the power ring store.

cannon

bw: 235

Scaled with gravitron -60#

8 rounds (barely)

Ran 8 x 220 @ 40-45 sec pace, then WOD: 12

10+7
and also did this with ring dips -
12+11

forgot to add that the pullups were on a very fat bar vice the normal skinny bar. My right wrist was killing me.

Came back from London at 05:00 am. slept untill 14:00. Wasted the rest of the day. More energy tomorrow.
Have fun, Johan

Age 29, BW 188#

7 minutes + 3= 31 pullups total.

Followed up with core workout, grip workout, 50 burpees and 100 pushups as punishment.

16 rounds

BW = 240lbs

No Kipping till the last 2 rounds.

Made it to 15 minutes but couldnt get all 16 for the next minute so I got 15 minutes + 7pu. Ouch.

Maybe next time Ill just start off kipping and see what happens.

Im gonna go ice my arm pits

Modified warmup
12 rounds plus 7 (on rings). I know I'm capable of more on a bar, but not sure exactly why rings are just that little bit harder.

Just glad to get a workout in.

Dale

At "6 min" thought this was easy and I'd be here all day.

At "7 min" had to break it into 4 sets and didn't finish.

I did palm-out pull-ups, until my desperate and flailing 7th set, where even palm-in didn't save me.

Skipped. Didn't feel up to it.

minute ladders: pullups 10+4, dips 11+0

14 rounds plus 10......still improving....

15 rounds + 13 reps
2 rep improvement

bwt 185
9rds+4
pretty weak

13 + 11

2 round improvement

100 pull ups in 4:20

got 51 straight - a new PR

I think this is a PR: 12 sets
(After running a mile for warmup and doing the 7x3 back squat, not that those would make much difference)

Tim: 14 rounds + 5 reps (fell off -- couldn't recover fast enough)

Finished w/5 ring dips (tried a muscleup first -- HA!) & GHD situps.

Goal was 15 minutes, but I couldn't hold it together. Next time.

7 rounds. I used this time as an opportunity to try to teach myself how to kip....

16 rounds - new PR

14+10 with a wall in front of the bar.

16+10

No CFWU

145lbs/29yoa

9 rounds +8 reps

improved 4 reps, however was doing pullups on a fatter bar in my basement, which I think taxes the grip a little making them harder. Still, some improvement is better than none.

Age: 50
Wt: 155

8 rounds on Gravitron w/50 assist.

Just wonderin', is it up to the crossfitter whether these are kipping or not? Or shall we assume they are kipping unless specified?
26 yoa, 180 lbs
13+4, strict pull-ups

I did 11 rounds +8
close grip, couldn't do wide grip yet

Rounds 1-8 kipping
Rounds 9, 10, 11 +11 jumping

Only 11 rounds and another 6, my hands are still messed up after the deadlift last week and the rope ascents, couldn't hold the bar very long, went down in performance- no good

8 Rounds ugly kipping

12 rounds.

BW: 182 (Thanksgiving/Weekend added 4 lbs)
Age: 31

Previous score was 10 rds + 9

Today, as rx'd: 13 rds + 9

Crossfit is the bomb.

DD

9rd + 7pu

First 7 rounds were all dead hang. Shouldn't have had the big ego to brute strength it all. Will try this again and kip the whole way. Dissappointed in that result.

11 rounds + 7

9 rounds + 6

kipping all the way
improvement over 8rnds + of mostly dead hang last time
did it twice last night dead hang through 6 rounds, but grip kept failing hanging off carpeted edge of stairwell

9 rounds
strict wide grip pull ups
I think I did 1o rounds last time but I mixed in narrow grip pull ups also.

12 rounds

bwt 185

12 rds + 10 p.u.'s

All dead hang until the end of the 10th rd.

Can't find my post from last time we did this, but if I remember correctly, this is at least a 1 round improvement.

BW-197
11 rounds + 7, all kipping.

big pipe:
strict, dead hang, 10 plus 5

26yo 200lbs

12 rounds fully
rounds 13-20 done with 1 PU and remaining all jumping PU

finished with 40 mins on stationary bike

age 39
bw 195

last time - 9 rounds plus 5 all kipping

this time 10 rounds plus 9 all kipping

age 39
bw 195

last time - 9 rounds plus 5 all kipping

this time 10 rounds plus 9 all kipping

13 rounds, down from 16 last time.

9 rounds finished half of 10th...need to work on my kipping form

Jen: BW 115#

9 rnds

hand surgery 11 1/2 wks ago. I haven't been able to do pullups in 3 months. Today did pull ups w/ a little jump and slow lower. Quit when my jump got a little bigger and my chin was just barely clearing the bar. Better to quit while I was ahead than really start cheating.

Coach, love your comment today.

15 rounds + 12 ugly pull-ups

Strict thru 9.5 rounds

Rested a bit after attempting round 16 then went back for 6 good kipping pull-ups...the kip wasn't happening earlier. I have a hard time transitioning from no kip to kip.

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

11 rnds + 10 reps

14 plus 12

16 (+15 in the 17th minute). PR. Kipped. Periodically switched to a "chinup" grip.

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

CFWU(15) x3 - 15:28 (subbed PU and Dips w/ 75 jump ropes and elevated push-ups)
Rest & Stretch - 16:48

WOD - BrandX Pack scaling: Pull-ups till failure minute, then jumping pull-ups till failure minute

Kip PU - Fail on 8th minute w/ 6 pu
Jumping PU - Fail on 11th minute w/ 8 pu

All overhand. The kips felt MUCH better than last time this WOD happened. Finished w/ two 10 second handstands.

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

BW: 240 (25%)

WOD - BrandX, kip till failed minute, cont. w/ 6" jumping pull-ups till failed minute, cont. w/ holding jumping pull-ups till failed minute.

Kip PU - Fail on 4th minute
6" Jump PU - Fail on 7th minute
Holding Jump PU - Fail on 11th minute

11 complete and 7 in minute 12

9 rds + 7
bw: 275lb

11rds + 8pu

14 rounds + 11

8 rounds

9 rounds, plus 7 on tenth
back injury prevented kipping

12 rounds + 12

(2 rounds less than last time)

Ran 3.5 miles an hour earlier, then:

10 rounds plus 2 - overhand (10th round broken)

followed by:

8 rounds - reverse grip (7th and 8th broken)

This is only my second day of crossfit, but I'm already impressed with the difficulty of the workouts. I considered myself pretty fit, but feel pretty small after seeing some of the posts about 18+ rounds, etc. I think I can get into this...

Age: 50
BW: 215

7 rounds + 4 on doorway bar, not suitable for kipping; all dead hang.

Possibly could have finished the 8th round, but wanted to have use of my arms for the rest of the week.

12 rounds on the button.
First 7 all tiny kip.
Next 5 kipping, jumping, biting, scratching...

Think this is a PR for me. Can't find last time I did it but think it was 11 even with most assisted.

No run today as it was -41 with windchill. BRRR

WOD

15

1 better than last time but 3 off of PB

BW: 185
Age: 38

Warmed up with a sluggish 2-mile run at 5:45 am.

12 rounds even. Last two kipped.

More better faster

16 rounds plus 13

---------------------------------------------------------
25 rds
1-12 strict
12-25 - kipping, jumping and anything to get up
---------------------------------------------------------

15 plus 8
first 10 rounds and last 8 on fat rings, other sets on branch
wu=run 1 mile, cfwux3minus pu's

9 rounds + 6 in 10th minute. (8 + 5 last time)

15 rounds on the new OPT fat bar, my hands were just completely ruined so I basically had to quit like a giant wimp. I've been supremely over-tired for 3 straight days and it has damaged my psyche heavily. Not in a good head space whatsoever.

8+6

10 rounds plus 11 jumping

BW 57kg

5 rounds + 5 rounds jumping

Failed in 15th minute.

10 rds

pb, all rounds unbroken except for #10

31/183

did on following rest day

did only even sets, eg. 10,8,6 reps etc down to zero

DL 275
BP 185
Cleans 135

limiting factor was grip on DL, didn't time

did 5 reps. Just started crossfit and my pullups have been getting up substantially.

6 rounds plus 2 - all strict form

13 rounds + 13 (couldn't get 1 more for 14 before time expired) Did a few sets with palms in.

Did 11 full rounds and 10 out of 12 on the 12th round. Did strict pull-ups, then started kipping at about round 10. Half a bag of doritos, banana, glass of gatoraid,
lunch: healthy choice enchiladas
dinner: pasta c marinara, canned fruit.

12 rounds at the buzzer.

15 + 8. PR, with best top to bottom kip yet.

11 rounds even - jumping pullups w/ varied grips.

12 rounds, + 9 reps

not much improvement over last time

BW=85kg
12min +11

6 minutes plus about 5 more reps, then I hit the bag for a while. All strict form because I don't know how to kip yet!

first time doing this workout. i managed 12 rounds and starting splitting sets on the 11th. The 13th round broke me...I got a little frustrated and tried to drown myself in the pool by doing 50 meter dashes in 20 sec w/ 60 sec rest intervals. I did 10 sets and wanted to puke.

first time doing this workout. i managed 12 rounds and starting splitting sets on the 11th. The 13th round broke me...I got a little frustrated and tried to drown myself in the pool by doing 50 meter dashes in 20 sec w/ 60 sec rest intervals. I did 10 sets and wanted to puke.

10 rounds
did wod after the 5 sets of 5 ohs

7 rounds

K 7 rounds no assist 8th half way
J 8 50lbs assist then 70 to the end

cfwu x3 (- pullups)

9 rds + 4 pr

(7 rds + 5 last time)

Made this WOD up on following Wednesday as prelude to OHS's.

14 rounds plus 13. Last time I was 13 plus 9, so improvement. I broke round 10 7-, round 11 7-4, round 12 7-5, round 13 7-6, round 14 7-7. Last 13 collapsed into small number of reps.

still a little behind but slowly making up workouts...
Did the pullups today AND the last 1/2 of Linda that i didn't finish yesterday

* WOD Pullups 10 rds plus 10 (one shy of my goal). Last time was 9 rds and 6.

** 7-6-5-4-3-2-1 of triplet DL, BP, CL
@ 285, 195, 145. Time: 31:02 (yesterday's was 33+) this workout totally kicked my okole. It was supposed to be one workout lasting maybe 20 minutes. My wife finished hers in like 15 minutes (or less). Mine totalled more than an hour! Crazy...I'm stoked to have finished it though!

12 MIN

Meyer 12 new PR
Godfrey 4 real pullups
Frazier 5 + 5
Kameron 5
Liz 13 jumping pull ups

10 rounds plus 6, strict form, alternating between regular and reverse grip

2006 Oct 13: 8+8 (-100 pounds) + did tabata squats (see 10/14)

2006 Nov 30: 9+7 (-100 pounds)

CFWUx3
15 rds + 8 PUs

7 minutes--couple more seconds and could have made 8.

That was the warmup--continued with this little piece of hell from the Rutman:

http://coachrut.blogspot.com/2006/11/descending-swings-asending-get-ups.html

42:04 w/ 30# DB (BW 185#)

cfwu

5 rounds + 6/7 w/jumps

did this on 12/1

10 rounds +5
huge blister on my hand...

thanks!

11

BW: 170lb

CFWU x 3

12rnds + 5

Considerable drop from last time (15rnds+). Think I'm just extra sore from BJJ this week but we'll see next time around.

8 rounds + 5, strict

11+7. Not my best. But, still love this one.

8 minutes
and then pure negatives for minutes 9, 10, and 11

6 Rounds + 5