January 12, 2007

Friday 070112

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

Placing a dumbbell between the legs above crossed ankles works great.

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"Alternative exercise" - CrossFit Philly

Posted by lauren at January 12, 2007 5:35 PM
Comments

WOW...And I am already so sore from all the pullups this week.......YEAH!!!!

Comment #1 - Posted by: Joshua B at January 11, 2007 6:00 PM

This may be a silly question (I hope not), but if you are still doing jumping pullups, as I am, should you still try to do these with weight added (don't think I can jump holding a dumbbell, but I do have a weighted vest!)

thank you for suggestions/ideas!

Cynthia

Comment #2 - Posted by: cynthiaj at January 11, 2007 6:16 PM

I was wondering if anyone had information if a crossfit training center is opening in Marin Co. possibly Novato. It is hard doing the Olympic Style lifts in a convential gym as you all know and the gyms do not have rings,rowers etc. I have set up the Gym at work (tenderloin police Station in San Francisco) with rings,bands a new Concept 2 rower and an Olympic lifting platform with rubber plates the only problem is i live in Novato.

Comment #3 - Posted by: freddy at January 11, 2007 6:28 PM

I am thinking the same thing Cynthia!
Erin

Comment #4 - Posted by: in8girl at January 11, 2007 6:32 PM

So this might be obvious, but because the reps are so low in number, i.e. ONE! Should this motion be an explosive one, like the start of a muscle up without continuing over the bar? You know when you explode your body up as opposed to locking and slowly going through the pull up motion. Comments?

Comment #5 - Posted by: T Quinn at January 11, 2007 6:49 PM

#2 and 4
These are only sets of 1 rep.
If you can't do 1 rep with bodyweight then you should do some kind of workout with assisted pull ups and focus on high intensity low rep strength development.

I'm new to this but I have a basic understanding of the fundamentals. If anyone more seasoned in Crossfit has ideas please share.

Comment #6 - Posted by: DaveC at January 11, 2007 6:49 PM

I want CFT! but this is still kind of cool.

just waiting for the CFT, so I can start my new Crossfit/with Olympic Lifting specialization.

thanks for keeping me on edge, Coach!

Comment #7 - Posted by: Anthony from Ottawa at January 11, 2007 6:50 PM

Freddy #3,

There are affiliates in San Francisco and Oakland. I have trained at both and they are each excellent. The Oakland folks have more classes earlier (but not too early). The SF crew is right on the other side of the bridge from you.

Comment #8 - Posted by: Chad Lott at January 11, 2007 6:51 PM

Age 16, BW 130

1-1-1-1-1-1-1-1-1-1

0/10/25/35/50/60/70/80(f)/70/70

Comment #9 - Posted by: vtam at January 11, 2007 6:59 PM

#5

I am treating these as a ME(max effort)movement so they will be as explosive as they can be considering I will be at/near my max for 1 all out effort

Comment #10 - Posted by: Joshua B at January 11, 2007 7:00 PM

Sweet, I can do this one at the hall.

#2 and #4 should be working to do the non-jumping style pull ups. (I'm guessing you do jumping chins because you can't do the real ones yet?) You could do weighted negative chins for supplementary work, too?

Just read #6 and I basically just echoed him...

Comment #11 - Posted by: gaucoin at January 11, 2007 7:05 PM

Guys, are we kipping these? Or just strict form?

Comment #12 - Posted by: jp234 at January 11, 2007 7:08 PM

Should we post our times too? If not, how much of a rest should we take b/w sets?

Also, (a little off topic) I am new to crossfit and notice that all the pullup motions seem to be palms-facing-away.
Do we ever do any chin ups (palms-facing-toward-us)?

Comment #13 - Posted by: Bill Stock at January 11, 2007 7:17 PM

I would assume we would be focusing on strict form.......but I could be wrong!

Comment #14 - Posted by: T at January 11, 2007 7:19 PM

2 & 4 - if you have to do jumping pull-ups I would assume you cannot do a standard pull-up, I'd say jump up and lower yourself slowly maybe to a count of 10?
12 - jp234 - I can kip with weight, not a great kip but it allows me to get up with more weight, then I go down a little slower. Most of the time people don't kip with the weighted pull-ups, it puts a much greater strain on your shoulders and elbows.

Comment #15 - Posted by: Travis L @ Home at January 11, 2007 7:20 PM

Bill, I currently can't do palms away, so I've been doing palms toward. Before I broke my hand I was alternating.

Comment #16 - Posted by: nickB at January 11, 2007 7:21 PM

Anthony from Ottawa #7

I'm not sure what CFT is, and I don't want to miss out on anything. Can someone fill me in?

Comment #17 - Posted by: DJD at January 11, 2007 7:40 PM

#12 - these are strict form pullups.
#13 - this is not an exercise for time. I usually try not to rest in between sets, but just enough time to increase weight.

Comment #18 - Posted by: Mitchell at January 11, 2007 7:42 PM

Oh I almost forgot. Bill, try to vary your grip as much as possible. I vary from palms out, wide grip palms out and palms in. However, as this is a maximum effort exercise, do whatever grip feels best to lift the most weight.

Comment #19 - Posted by: Mitchell at January 11, 2007 7:43 PM

#13 Bill Stock,

check out the link to the CrossFit Journal. On that page, you will find a PDF that talks about pull-ups in detail. In a nut shell, once you hit 40 or so consecutive pull-ups it does matter which type of grip you use. That said, I alternate my grips to work the muscles differently.

Comment #20 - Posted by: dbones at January 11, 2007 7:50 PM

# 17 CFT stand for Crossfit Total: Max efforts on overhead press, back squat, and deadlift. Don't think it is in that order though. The December or November Crossfit Journal explains the Crossfit total in more detail.

Comment #21 - Posted by: Jay M at January 11, 2007 8:08 PM

QUESTION - what is the best certification to get as a personal trainer, other than CF of course. I know of three: NASM, NSCA and NESTA. Any input would be appreciated.

Comment #22 - Posted by: Kyle Burns at January 11, 2007 8:24 PM

# 21 thanks for the feedback, but I now feel stupid for asking because I've read the article. Thanks for refreshing my memory.

Comment #23 - Posted by: DJD at January 11, 2007 8:25 PM

39 yo male, 173#

CFWU x 3 - pullups

Weighted pullups: 20,30,40,50,55,55,55,55,55,55

Strict form, palms away, db suspended between knees on weight belt, rest between sets = 30 seconds or less.

Comment #24 - Posted by: Bayendor at January 11, 2007 8:28 PM

#22

They are all the same. I used to put a lot of stock in the different names, and which was the best. In the end I found that it didn't really matter at all. The learning begins when you are working with clients, down in the pit. I received mine through the ISSA and it worked fine for me.

Comment #25 - Posted by: Joshua B at January 11, 2007 8:32 PM

Also, the biggest influences on my training style besides some of the great trainers I have met are Crossfit, EliteFTS and a few books, Supertraining by Mel Siff and Core Performance by Mark Verstegen. There are countless other sources as well. It's a long journey of accumulated knowledge, passing any of the cert tests won't magically turn you into a great trainer (I used to think this)

Comment #26 - Posted by: Joshua B at January 11, 2007 8:39 PM

So, I was working out with this friend of mine doing thrusters. He got the bar a little too close to his chin during the thrust, smacked his jaw and snapped his teeth together. He had to sit down and we noticed his teeth were bleeding at the gum line. We all laughed and laughed.

Comment #27 - Posted by: andy platt at January 11, 2007 8:48 PM

I bet tommorow or saturday will be weighted dips....sets of 1

Comment #28 - Posted by: CCTJOEY at January 11, 2007 8:52 PM

#22 I would go with NSCA, I had ACSM and am about to get renewed through NSCA. They are a little more recognized. The real learning does come from getting more experience training clients. It's harder to train people now that everything else seems to suck compared to Crossfit.

Comment #29 - Posted by: Jay M at January 11, 2007 9:11 PM

Good stuff!

Comment #30 - Posted by: michael at January 11, 2007 9:39 PM

Thank you Dave C, gaucoin and Travis L - I'll go with working on building more strength especially with negatives. I've been doing all my pullups on rings, so perhaps if I find a bar I might find I've gained enough strength already to go without a hop!

In8girl, glad to know I"m not alone in still working towards a "real pullup".. looooooooooooong way to a muscle-up, eh? one workout at a time!

Cynthia

Comment #31 - Posted by: cynthiaj at January 11, 2007 10:25 PM

Weird, I had one of my clients doing these today before this was posted...

Comment #32 - Posted by: Jeff Chalfant at January 11, 2007 10:40 PM

36 yo male, 198#
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Wore Weight Vest @ 46#
Strict, palms away, rest between sets @ 30 seconds or less.

Comment #33 - Posted by: scfd1-9607 at January 11, 2007 11:39 PM

38yo male, 100kgs/220pnds

CFWU x 3

Kgs - 0 - 5 - 10 - 12.5 - 15 - 17.5 - 20 - 22.5 - 25 - 30
Pnds - 0 - 11 - 22 - 27.5 - 33 - 38.5 - 44 - 49.5 - 55 - 66

The first 6 were wide grip, palms facing away. Next 4 were shoulder width, palms in. Last 2 I can't really count as I did push off the stand for a bit of it, especially the last one. Hanging the weights from a belt on a piece of rope and swinging behind my feet was weird.

Interesting routine this one. Doesn't seem much like the others. Maybe that's the beauty of Crossfit!

Comment #34 - Posted by: Daryl N at January 12, 2007 12:59 AM

Should I have tried to progress from nothing like that, or do something like (kgs) 10-10-12.5-12.5-15-15-17.5-17.5-20-20 ? This would probably have made me work harder overall...

Comment #35 - Posted by: Daryl N at January 12, 2007 1:01 AM

25 y.o. 200#

25-35-45-45-45-35-35-25-25-25

Used palms in on every set.

This workout was pretty calm, makes me worry about what's in store for tomorrow. Bring the pain, baby!

Comment #36 - Posted by: Johnny T at January 12, 2007 2:01 AM

72, 74.5, 77, 79.5, 82 - all chin over bar until 82...chin just touched bar

77, 74.5, 72, 72, 72 for the remainder.

All pullups TSC strict - dead hang, no kip, throat touching bar at top. Don't have dumbbells (powerblocks only). Used a belt with kettlebells and weight plates added. Bwt 115#

Comment #37 - Posted by: Kelly Moore at January 12, 2007 3:52 AM

I've got to say that there Kelly goes setting the bar for everyone!
In a million years I might be as strong as her, comparing porportions and all that. :)

Cynthia and Erin, I'm with you, still jumping negatives and no real pull ups yet. But the way I look at it is that my shoulder strength has always been my most promenently weak area and carrying extra pounds doesn't help. I'll get there eventually.
Travis L gave me very good advice once- just keep pulling and it will come.

Kate

Comment #38 - Posted by: jknl at January 12, 2007 4:08 AM

0,50,80,90,100,105,107.5-PR,110-f,110-f,110-f
bwt-164

+push jerk practice

Comment #39 - Posted by: OPT at January 12, 2007 4:10 AM

10, 15, 20, 25, 30, 30 30 30 30 30; should have tried 35.

Interesting work out - and good timing since my buddy and I wrecked our legs two days ago doing the squat/deadlift 5x5s.

Comment #40 - Posted by: apolloswabbie at January 12, 2007 4:24 AM

Mark
25, 36, 47, 55, 61, 66, 72, 72, 72, 72

All dead hang, chin above bar. Still have a little isssue with left elbow (tendonitis). BWT 160

Comment #41 - Posted by: Theresa & Mark at January 12, 2007 4:29 AM

bwt 175

20/45/55/70/75/90/110(fail)/100(fail)/90(fail)

Used a 20# vest & plates hanging from a chain on my belt

Comment #42 - Posted by: rpo at January 12, 2007 4:36 AM

CFWUx3 (sub push-ups for pull-ups/dips)
10/20/30/35(didn't quite get it; tried twice)/30/30/30/30/30/30

Comment #43 - Posted by: Mary Ann at January 12, 2007 4:37 AM

150, 175, 200, 225, 250, 275, 315, 320(f), 325, 315

Comment #44 - Posted by: jack at January 12, 2007 4:50 AM

all reps x1 unless noted otherwise:
25,25,35,35,45,45,45,45,45x2,45x5
could not pinch more than 45lb plate between my legs-maybe should get a belt...

Comment #45 - Posted by: RobertP at January 12, 2007 5:23 AM

First time with this one

Otis warmup then

5-8-10-13-15-20-25-30-30-25

All strict, dead hang palms away except 2nd 30#, needed a little leg kick. I almost got 35 but inches short.

I could not do even 1 unassisted pull up last April, thanks CF!

Comment #46 - Posted by: Bill R. at January 12, 2007 5:28 AM

144lbs/30yoa

modified CFWU x 3

As Rx'd

Weighted pull-ups 10x1

25x1
35x1
45x1
55x1
65x1
70x1
75xF
65x1
60x1
60x2

Started from dead hand, underhand grip with no kip. Didn't improve all that much since last time.

Comment #47 - Posted by: BrianG at January 12, 2007 5:33 AM

age 40
bwt 213#
1-50#
1-65#
1-75#
1-100#x7 sets

Comment #48 - Posted by: MSR at January 12, 2007 5:34 AM

Just wanted to throw my two cents in on the explosive over slow strength movement for the pu's. To quote Jeff Martone and Pavel.."anyone who thinks that because they can rip off twenty bodyweight pull ups means that they can pull themselves up over a wall with 100lbs of gear on is in for a rude awakening"..Now not that most of us on this site have to contend with that I think that it simply raises a vakid point. We do a tremendous amount of pull ups here most of which are kipping or explosive in nature. I think the purpose of days like today are to get us to focus more on raw slow strength than just trying to explode up to the bar.

Comment #49 - Posted by: Dave at January 12, 2007 5:41 AM

#27 your friend smashed his teeth togerther, man, I just did that on the thrusters workout too. I chipped 3 teeth. There was no bleeding though. Good thing my dentist was 2 mins away, I had them fixed in 45 mins. My jaw still hurts though. Honestly, I just had to laugh at myself.

Comment #50 - Posted by: Justin Scarsella at January 12, 2007 5:45 AM

BW: 170
Heaviest was 95lbs with DB between feet.

Comment #51 - Posted by: HarryHogg at January 12, 2007 5:52 AM

Thanks a bunch gaucoin Dave C & Travis for the tips!
You are definately not alone Cynthia...I can't WAIT to do real pull ups. Right now it has to be jumping or asst and at that they seem hard. argggggggggggggg......
:)
Erin

Comment #52 - Posted by: in8girl at January 12, 2007 5:55 AM

bwt 165

40,50,60,70,80,70,70,70,70,70

Probably could have done a few sets of 80 or more, but I could not hold more than a 70# dumbell b/w my ankles.

Did these palms facing.

#18 (Mitchel). I think I kind of confused the point of this exercise at first. Since the WOD is 10*1, I figured each set should be a max. That being said, wouldn't it be almost impossible to increase after every set?

Also, thanks to those who clarified how we should be doing our pullups in the WODs (ie.. mix up b/w palms away/facing & wide/medium/close grip = 6 possible types of pullups). I will just have to document this so when the same exercise shows up again, I am comparing apples to apples for improvement.

Comment #53 - Posted by: Bill Stock at January 12, 2007 5:57 AM

Just a little warning on everyone doing the negative pull-ups. When you're "done" you're "done". Negatives are a good way to work a weak muscle you would otherwise not be able to work sufficeintly, but you can also overtax a muscle without realizing it, and that can cause you, at least, a loss of training time and some physical discomfort (more than usual anyway) and could at worst introduce you to Uncle Rhabdo. Work Smarter and Harder. Happy CrossFitting!!

Comment #54 - Posted by: Travis L @ Home at January 12, 2007 5:59 AM

Hey Jack #44: WOW!! Just curious, how do you get/hold/secure 300+ lbs. in order to add that much weight for the PU? Holy smokes, that is just huge!

Plan to do this after work, followed by make-up of power snatch/push-up from a couple of days ago.

Comment #55 - Posted by: bingo at January 12, 2007 5:59 AM

#22 - If you've got the time someone asked this question in the message boards. It's worth it to go check out all the responses they've recieved.

Comment #56 - Posted by: Travis L @ Home at January 12, 2007 6:03 AM

30-(failed 50-10?)-5-5 then couldn't even do a strict pull up so did 7 kipping pull ups.

I found it interesting that when I couldn't even do 1 strict pull up that I could pull off 7 kipping.

I guess I should have started lower and worked up.

Comment #57 - Posted by: dcyn at January 12, 2007 6:05 AM

Kelly, my gosh!!! Incredible! Waht in the heck do you eat for breakfast?
I actually worked on unassisted dips and pull-ups yesterday. My goal is to do all sets unassisted from dead hang....and that may take all day!

Comment #58 - Posted by: Valerie S. at January 12, 2007 6:14 AM

80-90-100-90-85-92.5-100-90-95-85
bwt 155

Comment #59 - Posted by: Steve N. at January 12, 2007 6:21 AM

Warm up: 45x10 / 90x3
(100x1)x2
(110x1)x2
(125x1)x4
(115x1)x2
Cool: 45x10

Comment #60 - Posted by: Matt G. at January 12, 2007 6:22 AM

my personal best on the weighted pull ups was 55lbs.

Comment #61 - Posted by: Jerry at January 12, 2007 6:26 AM

25-35-35-45-45-45-70-70-70-70

Comment #62 - Posted by: "Worm" Stoker at January 12, 2007 6:41 AM

Matt G, Kelly and OPT - lost for words - those results are awesome.

Cheers, kempie

Comment #63 - Posted by: kempie at January 12, 2007 6:42 AM

26/6'6"/180 lb
CFWUx3 (no pull-ups)
0-10-20-30-35-40-45(f)-40-40(f)-35(f)-30-30-30

Comment #64 - Posted by: Woody at January 12, 2007 6:53 AM

As Rx'd.
25-35-40-40-45-50-55-55-65x-60-60

Comment #65 - Posted by: Hale at January 12, 2007 6:54 AM

Body weight around 85kg.
10,12.5,15,17.5,20,22.5,25,30,30,32.5, failed the last one.

Comment #66 - Posted by: james p at January 12, 2007 6:55 AM

#44 You did a pullup with an additional 325#? How much do you weigh?

Comment #67 - Posted by: Steve at January 12, 2007 7:04 AM

did single lifts with short break in between with a 10lb medicine ball between knees. usually do assisted lfts but singles easier

Comment #68 - Posted by: frosty at January 12, 2007 7:13 AM

cynthia/erin/kate, others who still require some assistance for pullups: if you have access to one of those gravitron or similar pull-up assist machines, start with a weight that makes it easy to do the pull-up, then gradually take weight off as you work toward your max. this is essentially the same as those doing pull-ups with weight, but the weight in this case is the max percentage of your bodyweight that you can pull up for a given rep.

w/u: 1000m row, cfwu x 1 (15s, subbed rope climb for pullups)
WOD: 30, 40, 50, 60, 70, 70, 75, 80, 80, 80 (improvement over last time-same ending weight, but reached it on set 7 instead of 10 this time)
finished w/5000m C2 22:00

Comment #69 - Posted by: mfbunch at January 12, 2007 7:15 AM

50# 10 rounds x 5

Comment #70 - Posted by: dan colson at January 12, 2007 7:27 AM

as rxd

90lb x 1 (x10)

Comment #71 - Posted by: jpf at January 12, 2007 7:27 AM

30-40-50-60-70-75-80-85-90failed by an inch-87.5 PR

Comment #72 - Posted by: Meyer at January 12, 2007 7:27 AM

Age 31
BW 175

CFWUx3 w/Light PUs

WOD as rx'd:
35x1
45x1
55x1
65x1
80x1
90x1
100x1
105x1(2 inches short)
100x1
100x1

Dead hang, alternating grips, no kipping, plates suspended from belt.

Disappointing overall. Last time we did this I made to 115 but started lighter. This time I started a few pounds heavier and peaked a little too soon. My excuse is that I did Wednesday's WOD yesterday - but it's a weak excuse.

Comment #73 - Posted by: Dan D. at January 12, 2007 7:29 AM

Age 34
BW 215

25, 35, 45, 55, 60, 65, 70(F), 70(F), 60, 60
10 x Body Weight

Both failures were about 2 inches short.

50 Situps

Comment #74 - Posted by: Rob Miller at January 12, 2007 7:37 AM

Age 26
BW 165

CFWU x 2 (sans pullups)

30/10/15/20/25/25/30/30/35(f)/30

First time doing weighted pullups. I'll know what weight to start with next time. Fun stuff. Maybe after a year of CrossFit I can be "disappointed" like Dan D #73!

Comment #75 - Posted by: StephenJ at January 12, 2007 7:44 AM

pu & dip +5#, bs 3x135
pu & dip +10, bs 225
pu & dip +15, bs 230 pr
pu & dip +20, press 3x115
pu & dip +25, press 120
pu & dip +30, press 125 pr
pu & dip +35, dl 3x225
neg pu & dip +40, dl 275-f (old pr), 250
neg pu & dip +45, dl 255
neg pu & dip +50, dl 225

cft = bs 230 + press 125 + dl 225 = 610

Comment #76 - Posted by: James N at January 12, 2007 8:03 AM

I'm still new to this stuff, only been doing it a couple weeks and lurking around here. i'm still slowly progressing. It amazed me the first time i did one of these wod's exactly how out of shape i was - despite spending so much time at the gym.

for today I'm weak on pullups so i just did bodyweight negatives after failure since i'm not around a gravitron today.

cfwu X 2 - pullups
1.1.1.1.1f.1n.1n.1n.1n

20 min easy cardio
2X10 24in box + 2X25 pushups

6'7 240, 26yrs.

Comment #77 - Posted by: Mark at January 12, 2007 8:09 AM

BW: 185

45/45/45/50/60/70/80/90/100/105F

50% improvement.

Followed by false grip pull-ups, weighted dip and weighted pull-up ladders. Tried a streth band across the pins in the squat rack for a few assisted MU's.

Thanks Coach.

Comment #78 - Posted by: tjo at January 12, 2007 8:14 AM

bw 165

30
30
40
40
50
60
70
75
80
85 (fail, don't think chin was high enough)

Comment #79 - Posted by: paulw at January 12, 2007 8:17 AM

WU- 15 min on elliptical (1 mile)

No access to Gravitron (I agree, mfbunch)
so I did standing lat pull downs
120 x 2
130
140 PR
150 PR
140 x 3
130 x 2
120 x 6 (did until failure)

Then did Tabata style squats (untimed) 11 x 8
One legged squats (instead of pistols) on weak leg 10 x 2

Walk 1 mile (forgot to look at time when I left)

Despite a headache, felt more mentally into it today.

Kate

Comment #80 - Posted by: jknl at January 12, 2007 8:25 AM

#44 wish you had a video that would be pretty awesome to see.

Comment #81 - Posted by: Jay M at January 12, 2007 8:29 AM

cfwux3 minus pullups

bwt 207.5lbs as of this morning

50x2
55x2
65x2
70x1
75xfail, only got up to my mouth
60x2
60x1
60x1
60x2

Pretty happy with today. Old bwt was 202lbs, got 60lbs...now I'm 5 lbs heavier and 10lbs stronger.

#44, What weight are you measuring? 315lbs?

#60, Looks like the old Matt G. is back. Looking forward to seeing your times, weights, etc.

Comment #82 - Posted by: Brett_nyc at January 12, 2007 8:38 AM

0-5-10-15-15-15-15-15-15-20

Comment #83 - Posted by: Cameron at January 12, 2007 8:39 AM

Dumbell between feet

Comment #84 - Posted by: Cameron at January 12, 2007 8:41 AM

CFW x 2

25/35/55/70/88/93(fail)/88/88/88/88
Then did our own WOD consisting of cleans, lunges and one arm DB snatches, then tried 90lb pull up and got it. The odd jumps in weight is due to the mix of "pound" and "kilo" dumbells. The 88 were the biggest we had, so I put a 5lb plate in my pants to add weight. Boy, was that comfortable.

Comment #85 - Posted by: Robert@Combat Outpost at January 12, 2007 8:42 AM

46 yo bw 165
alternated between overhand and underhand grips
70/70/75/75/80/80/85/85/90uh/95uh
Maxed at 85 overhand grip due to shoulder hurting.
Underhand grip new pr at 95#, previously 85#. Prior overhand grip pr 95#

Comment #86 - Posted by: Jim D. at January 12, 2007 8:42 AM

Ooops, forgot to mention BW of 170

Comment #87 - Posted by: Robert@Combat Outpost at January 12, 2007 8:42 AM

0-0-0-0-10-10-5-5-0-0

Comment #88 - Posted by: G B at January 12, 2007 8:50 AM

WU
10 PU
WOD
50/85/85/85/85/85/85/85/85/85

Comment #89 - Posted by: TJ at January 12, 2007 8:57 AM

On gravitron so numbers are lb of assistance:
38
32
26
20
14
8 chin not quite over bar
10
10
9
8 still couldn't quite get chin above bar

Comment #90 - Posted by: SueAnne at January 12, 2007 8:58 AM

I hope that #44 (Jack) was adding his own bodyweight to those numbers. Otherwise he would be in serious danger of destroying whatever he was doing pull ups on.


Damn. Please tell me there is a Video.

Comment #91 - Posted by: J Jones at January 12, 2007 9:03 AM

up to 60 for 3 singles

Brent Colson- 120

Comment #92 - Posted by: Sue Ady at January 12, 2007 9:08 AM

Chad Caden
5'7" 150 lbs
Elmendorf AFB, AK

Weighted Pull-ups from a dead hang w/ weight attached by a belt w/ chain, pulling up to the adam's apple. Palms out, and thumbs over the bar. Kettle Bell challange rules.

85-85-90-95-105-95-90-85-85-85

Followed by squadron PT.
6 rounds of 400 meter run, 10 pull-ups, 30 sec plank, 5 20 lb med ball throws.

Comment #93 - Posted by: Chad Caden at January 12, 2007 9:12 AM

29/172

hung plates from a belt with chain.

40
55
70
80
90
100
110
125 (fail)
120
120

varied grip, but mostly palms in.

Comment #94 - Posted by: Ben B. at January 12, 2007 9:17 AM

85,110,110,110,110,110,135,135,135,135(110 lb DB with SCBA on)

Comment #95 - Posted by: JeffT at January 12, 2007 9:19 AM

Unless Jack is 150lbs, he is not adding his weight to the total.
Jack please answer your fans!
We want to know ur specs bro! (also your grip style, if you could)

I hope you're not 6'2 and 222lbs or else you are making me look bad...
I haven't done it yet, but that would be pretty sweet if I put 7 45lb plates between my legs for a pull-up!

Comment #96 - Posted by: Anthony from Ottawa at January 12, 2007 9:22 AM

Dumbbell between legs
35, 50, 55, 65, 75, 80, 90 (multiple attempts). Needed a spot but couldn't find one. On 90# got forehead to bar but couldn't get all the way up. BW = 150#, 32yo

Comment #97 - Posted by: TK at January 12, 2007 9:25 AM

37 yr old male, 6 ft, 191 lbs

Hung plates from a belt with chain.

25, 45, 45, 47.5, 47.5, 50, 50, 45, 45, 45

Comment #98 - Posted by: Brad VanHorn at January 12, 2007 9:33 AM

10,25,35,45,55,65,75,85,95(f),65

Comment #99 - Posted by: Stephen at January 12, 2007 9:39 AM

I'm glad to see the "Compare to ..." feature on today's WOD. It was a fairly regular feature when I started CF last May. It seems we don't get that very often lately. It's better than keeping personal records on a notebook.

Comment #100 - Posted by: Mickgee at January 12, 2007 9:43 AM

Went up to 20 kg( 44lbs?) , wouldn't call it a rep though. Quickly back downwards!! last sets on 12.5 kg then 10kgs. All strict with weight in a rucksack.

Comment #101 - Posted by: JamieBu at January 12, 2007 9:52 AM

Anybody read, "The warrior within" what do you think?

Comment #102 - Posted by: mike in rochester at January 12, 2007 9:55 AM

20,30,40,50,60,70,80,85,90,95,100lbs.
1x30 bw kipping pullups.

Comment #103 - Posted by: Troy Selph at January 12, 2007 10:00 AM

Yes, Mike I have. A quality read I reckon. I Lecture in English as a Foreign Language and I get my students to apply those strategies to their learning.

Comment #104 - Posted by: JamieBu at January 12, 2007 10:00 AM

F/29/138lbs

5, 10, 15, 20, 25, 30, 35, 40, 45, 45

DB between feet

Comment #105 - Posted by: Laurie at January 12, 2007 10:03 AM

After looking a yalls weight I feel really weak.
I cant wait to get better at pullups.
6'3
215lb
20/30/40/50/50/50/50/50/50/50
No belt. Hardest part was holding the weight with my feet.

Comment #106 - Posted by: Chris at January 12, 2007 10:10 AM

Hung 45 pound plate from belt. 45 pounds each rep. 30-40 seconds rest between reps.

Comment #107 - Posted by: Justins at January 12, 2007 10:14 AM

1/3 cfwu
Weighted pulls:
45-70-90-105-105-105-115-115-125(f)-125(marginal w/ slight kip)-125 (same as previous)

Eva T's WoD - 100 Burpees = 10:20.

All pulls DH, palms facing away (except as noted). Because of how I had the plates hanging, couldn't really kip (and hope to keep the family jewels) - but I think I've got 10-15 lbs more in me.

Comment #108 - Posted by: Dale Saran at January 12, 2007 10:28 AM

BW 190
40/45/55/60/70/80/90/95*/100*/105-f (only got up to my eyes, not the chin...)

*PR

Comment #109 - Posted by: DaGunk at January 12, 2007 10:37 AM

Weighted Pullups
with belt and chain:

1 rep x(25-45-70-(90x5)-(80x5)-70-45)

Comment #110 - Posted by: John Messano at January 12, 2007 10:38 AM

Weighted Pull-ups

Russ (bw 210)

(35)(45)(55)(60)(70)(80)(85)(90)(108/Zoe)(108/Zoe)

I couldn't hold anymore than 90 with my feet so I had Zoe bear hug me for the last two...haha

Comment #111 - Posted by: Russ @ CrossFit Sarnia at January 12, 2007 10:43 AM

Age: 25 BW:179lbs
in lbs: 45,65,78,90,100,105,105(f),90,45x4,BWx6
105 matches my old PR but it was a lot easier this time and I was sore.

Comment #112 - Posted by: Chad at January 12, 2007 10:50 AM

061017
5
8
15
20
25
30
30
30
35
35

070112
5
8
10
12
15
20
25
25
30
30

Comment #113 - Posted by: EMelton at January 12, 2007 11:01 AM

age: 33 BW: 185

in pounds: 25, 35, 45, 55, 60, 65, 70, 65, 65, 60

Comment #114 - Posted by: Jared at January 12, 2007 11:01 AM

40M/5'8"/178

CFWUx1
Run 3M easy pace (on dreadmill, -4F outside)
Weighted Pullups 10x1 - Webbelt, cargo strap and various plates
25/35/45/55(f)/45/45/45/45/45/60(f)

Comment #115 - Posted by: Matt M at January 12, 2007 11:03 AM

So nice to be back! 4 weeks of vacationing with ring work and hillsprints. And twice the amount of food...

Deadhang to throat touching bar. 1-3 min rests.

20kg
30kg
35kg
40kg
50kg (only chin touched bar)
47.5kg (only chin touched bar)
40kg
40kg
35kg
35kg

BW 66kg

Comment #116 - Posted by: mrjling at January 12, 2007 11:05 AM

alternated grip each set

25/35/40/50/65/70/75/80/90(f)/75

Comment #117 - Posted by: RickA at January 12, 2007 11:06 AM

061017 WOD:
1. 25#
2. 35#
3. 45#
4. 55#
5. 70#
6. 75# (fail)
7. 75# (fail)

Today's WOD as RX'd:
1. 25#
2. 35#
3. 45#
4. 55#
5. 65#
6. 75#
7. 85#
8. 95# (fail)
9. 90#
10 95# (fail)

Comment #118 - Posted by: Patrick B at January 12, 2007 11:07 AM

Only had SAPI with me for this one. Did all sets X 2. Workout preceded by Quantico-style "Fight Gone Bad". 3 rounds of 1 minute stations as follows:

-75 lb Sumo High Pull
-Air Squats
-75 lb Push Press
-Wall ball (10' target)
-Burpees
-20" box jumps
-Rest station

Comment #119 - Posted by: crossfan at January 12, 2007 11:22 AM

question about holding the dumbell between my feet. I have a bar that i use on a playground, i have to be in a kneeling position in order to do pull ups with this. should i almost be in a sitting position holding the dumbell between my feet which will probably hit the hip flexors a lot too or kneeling which will hit the hamstrings probably resulting in significantly less weight that i could use for this excercise?


thanks in advance, i hate being at work all day and waiting to get out, feening to do crossfit, its kinda gross :)

Comment #120 - Posted by: robf at January 12, 2007 11:25 AM

1: 25 lb 2: 35lb 3: 35lb 4: 10lb slow 5: 45lb- fail, 35 lb complete 6: 25lb 7: 10lb one handed (both hands) 8: 20lb 9: 20lb close grip 10: 35lb

Comment #121 - Posted by: Unbreakable at January 12, 2007 11:27 AM

Last one was 50#.

Cross Fit Oakland

Comment #122 - Posted by: Candace at January 12, 2007 11:31 AM

60-75-80-85-85-85-85-85-80-80

Comment #123 - Posted by: broot at January 12, 2007 11:32 AM

Crossfit meets Hollywood...

http://raincloud.warnerbros.com/wbmovies/300/journals/journal3_hi.mov

Comment #124 - Posted by: michael at January 12, 2007 11:35 AM

M/41/180
1st time at this WOD so not aware of what my exact limit might be. Good at pullups but expected something around 80#. Need to start heavier next and probably wear weighted vest in order to not run out of weight. Biggest dumbbell in gym was 80 lbs so had to put plates in my cargo pockets.
40, 50, 55, 60, 65, 70, 75, 80, 90, 100.

CF has obviously made a big difference for me!

Comment #125 - Posted by: Fred Woodaman at January 12, 2007 11:41 AM

M/30/193#/72"

CFWU x2 (-pulls)

Mixed protenated/supinated

0# x 5 (p) warmup

45# (p)
90# x7 (p,s,s,p,s,s,p)
100# x2 (p,s)

Then did 3x5 135# push press

Finished with l-sit to tuck planche x5 and medicine ball toss situps x20

Comment #126 - Posted by: davej at January 12, 2007 11:45 AM

Bill Stock- The usual is around 3 minutes, but it's up to you. You want to rest long enough to recover, but not lose focus. It works w/lifting and I use it for days like this as well.

DJD- Where's thoseo DVDs bro? j/k How goes the workouts?

Matt G- What's going on? Glad to see you make a rare appearance in the jungle. Oh, and congrats on that Bowl Game.

Comment #127 - Posted by: DJ at January 12, 2007 11:46 AM

max 60: no weighted vest, but I got kids.

Comment #128 - Posted by: Steve Solano at January 12, 2007 11:49 AM

I got my first dip! Like, a real one and not a bench dip!! :-) I actually did like four or five!!! Okay, I'm sure everyone else can do 500 dips but I'm excited; when I was using the Grav I needed more assistance for dips than pullups.

Comment #129 - Posted by: treelizard at January 12, 2007 12:00 PM


27yo 200lbs

CFWUx3 (pushes,dips,squats,sits)

55/70/90/90/90(underhand)/70/70/80/80/80

previous record was 1 rep of 80

Comment #130 - Posted by: Greg at January 12, 2007 12:00 PM

33/194
25,35,45,55,70,90,105,115(f),115(f),105

Comment #131 - Posted by: Clay C at January 12, 2007 12:04 PM

Is putting weights in a backpack a good idea?

Comment #132 - Posted by: Ben Adler at January 12, 2007 12:07 PM

#132: Yes, a weighted backpack is a fine idea, its usually the way I end up doing them.

As rx'd: 25,30,50,55,60,65,70,65,67.5.67.5

Comment #133 - Posted by: Nature Boy at January 12, 2007 12:13 PM

stephane 29\193.6
CFWUx5
WOD as Rx'd 25-30-35-40-45-50-55-60-65-70 and max rep kipp PU 16
+
TABBATA squat 14

Comment #134 - Posted by: Stephane Briand et Marie-Pierre at January 12, 2007 12:14 PM

25,30,35,40,45,50,55,60,65 (F), 60

Comment #135 - Posted by: Brandon C at January 12, 2007 12:24 PM


maxed out @ 80# on the rings a paltry 55% bwt.. when comparedto KELLYS 70%... nice job Kelly!

Comment #136 - Posted by: dave k at January 12, 2007 12:32 PM

assisted band pull-up's:

thick purple band,pink,purple,green,orange,hot pink,dark purple, dead hang (fail), kip (with OPT's help), jumping pull-up x 3

Comment #137 - Posted by: OPT Mommy at January 12, 2007 12:33 PM

First WOD ever, and it won't be the last.

25,25,35,35,45,45,55,65,65,65

All of them were your standard bar pullup, not chinup. I used a weight belt.

6'0" 182 lbs.

Comment #138 - Posted by: Jason Yelvington at January 12, 2007 12:52 PM

BW = 145 lbs.

3 Sets at 90 lbs.

7 Sets at 100 lbs.

Comment #139 - Posted by: Huff at January 12, 2007 12:54 PM

25/35/45/55/55/45/45/35/35/35
then pullups till failure: 13

Comment #140 - Posted by: Scott at January 12, 2007 12:57 PM

37 y.o. male
bwt 170

As Rx'd:
1-20
1-25
1-30
1-35
1-40
1-45
4-50

Comment #141 - Posted by: Randy at January 12, 2007 12:59 PM

BW 165 Age 33
1-50
2-75
3-4 100
5-8 75
9-10 90

Comment #142 - Posted by: Robert Wilson at January 12, 2007 1:01 PM

Age 34
BW 149#

Chin over bar, palms facing away.....
65,65,65,65,60,60,60,60,55,55

Comment #143 - Posted by: Shawn B. at January 12, 2007 1:11 PM

A true Matt Gagliardi sighting!! It's like a UFO!

Come back to the fold, brother. A little inspiration for us weakies.

Dale

Comment #144 - Posted by: Dale Saran at January 12, 2007 1:14 PM

25,35,45,55,65,75,80,85,90,95(f),90. Used a dip belt. Only got my nose to the bar at 95. Last time I was mid-face at 90 so I've improved by inches. I'll take it. I sure hope no one was trying to kip these; it'd look like Monty Python does CF. Thanks, Coach! BW:174, YOA:58

Comment #145 - Posted by: john wopat at January 12, 2007 1:22 PM

as rx'ed

Pullups 1X10, 1X25, 1X30, 1X35, 1X40, 1X45, 1X50, 1X45, 1X40, 1X40, using my IronMind dip belt

Pushups: 3X10

Abdominales: 3X38

and running back from the gym with my back back full of my gym equipment- rings, dip belt, grips etc. I was feeling a bit frisky for an old fart and passed a younger gentleman out for a run/jog.

Incredible!!!

Comment #146 - Posted by: franklie at January 12, 2007 1:26 PM

#132

I use a backpack, but on backwards (in front) makes it easier to swap weights. I don't think I'll trust it when I get closer to 50 lbs though.

Comment #147 - Posted by: Bill R. at January 12, 2007 1:34 PM

25,30,3705,42.5,45,47.5,50,52.5,55f x 2
First crossfit posting, 41 yom, 176 lbs

Comment #148 - Posted by: Rob Corson at January 12, 2007 1:40 PM

Today I did Mary, PR 10 rounds with 19sec to spare!

Pistols are feeling a little better, but still hardest part, well except for my torn palm, from leting my calus get too thick. May do this workout in a few days and post further down.

Comment #149 - Posted by: vcraig at January 12, 2007 1:41 PM

#137, OPT Mommy, One of the best posts I've ever seen. :)

Comment #150 - Posted by: Brett_nyc at January 12, 2007 1:41 PM

M/35/160#

5th day of CF, including blessed rest day.

CFWU X3 w/100 lbs assist PU/dips (20# more than previous)

bw/bw/bw/bw/bw/bw/bw/bw/bw/bw

Wish I would have tried some weighted ones. Am very consciously trying to "break self in slow" as I haven't worked out much before - just lots of rock climbing. Anti-routine aspect of CF is what really hooked me. It's messin' me up, but good!

Comment #151 - Posted by: rob at January 12, 2007 1:48 PM

190#, 31 yrs

First 5 pronated grip
25/30/35/40(fail)/35

Next 5 neutral grip
35/40/45/45/45

So, what's next?

Comment #152 - Posted by: Jason W. at January 12, 2007 1:50 PM

6'4 265#
400m run warmup
Jumping pullup; negatives held for 3-5 seconds; pronated grip

Comment #153 - Posted by: Geoff L at January 12, 2007 2:02 PM

150lbs, 19 years.
palms away with backpack...

In lbs: 0, 8.8, 8.8, 14.3 (no chin), 8.8, 14.3, 14.3, 18.7 (no chin), 14.3, 14.3, 0 x 3 (extra)

Comment #154 - Posted by: Ben Adler at January 12, 2007 2:09 PM

CFWU - pu x1

BW : 70kg
palms facing away : 0, 12.5, 15, 17.5 kg
palms facing each other: 20, 22.5, 25 kg

Comment #155 - Posted by: Tamas at January 12, 2007 2:12 PM

50,60,70,80,90,100,105,105,105

105s with neutral grip

Comment #156 - Posted by: dmarsh at January 12, 2007 2:15 PM

lil pipe BW: 165
used weight belt
worked up to 80 and on 90 got chin even with bar but not above

Comment #157 - Posted by: PIPER at January 12, 2007 2:19 PM

Did Wednesday's WoD: 7 total rounds in 20 minutes.
- Additional 4 sets of bench press up through 185lbs.
- Additional 4 sets of HSC up through 135lbs.

Comment #158 - Posted by: Brand at January 12, 2007 2:20 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, 5 pull ups, 5 ring dips per round.

Weighted Pull-Ups:
20lbs x 1
25lbs x 1
30lbs x 1
35lbs x 1
40lbs x 1
45lbs x 1
50lbs x 1
55lbs x 1
60lbs x 1
65lbs x 1

3 minute rest per set. Practiced one legged squats between sets. +5lbs compared to 061017.

Comment #159 - Posted by: Sesoku at January 12, 2007 2:23 PM

Congrats treelizard! I did my first 5 unassisted dips yesterday!!! I was very excited too! Way to go us! Now, on to the gym!!

Comment #160 - Posted by: Valerie S. at January 12, 2007 2:28 PM

10x 1 with 40 lb each, pullups from dead hang on the rings using a dip belt with plates and kettlebells.
Woderflull workout! Loving it!

Comment #161 - Posted by: Mario at January 12, 2007 2:29 PM

BW, +5, +10, +15,+20,+25(?),+10,+15x1x1x1

Comment #162 - Posted by: Jack S. at January 12, 2007 2:33 PM

warm up pullups x 6
(w) designates wide angled grip palms out
(n) designates narrow neutral grip

bw 185#

bw+
35w/45w/55w/70w/90w/100n/110n/115n/120n/125n (last rep failed... pulled to 90 degrees but no higher)

These numbers represent a 25% increase in my final max weight added from october, and an 11.7% increase in total work (bw+weight added in total).

Finished with 16 bw pullups, 12 strict, 4 kip. That was the most fun part, how light my weight felt.

Total pounds lifted OCT '06- 2430 lbs JAN '07- 2715lbs

Comment #163 - Posted by: kevin c at January 12, 2007 2:45 PM

26yo
male
70kg bw

25-27.5-30-32.5-35-37.5-39(F)-37.5(F)-35-35(F)-30-30-30 (all kg)

Comment #164 - Posted by: karl at January 12, 2007 2:46 PM

No rowing, saved my muscle glycogen for pulling.

Warmup sets:
18# vest x 5
18# vest + 36# KB = 54# x 3

88x1
98x1
103x1
108x1
112x1 (PR?)
115x0 (fail)
113x0 (fail)
88x1
36x1
18x1

Comment #165 - Posted by: Tim T at January 12, 2007 2:48 PM

Modified CFWU x 3
10 x sit-up
10 x lunge walk
5 x 45# OHS

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

1 x 25#
1 x 35#
1 x 45#
1 x 55#
1 x 60#
1 x 65#
1 x 70#
1 x 70#

Tweaked a muscle in my right upper back near my neck on the last one, so called it a day.

Comment #166 - Posted by: Nicholas Burgett at January 12, 2007 2:57 PM

28/M/185
CFWUx3
25/45/70/80/90/100/105(f)/105(f)/100/100
Failures to bottom lip, using belt and chain, palms facing in.

Comment #167 - Posted by: edevine at January 12, 2007 3:00 PM

Yeah, I realized it's hard to kip when you have all that weight hanging off your body.

Deffinitly felt like I tweaked something in the back of my neck.

Used the weight belt/chain with plates hanging from my waist.

1 x 45
1 x 90
1 x 100 (fail)
1 x 80
1 x 70
4 x 45
3 x 35
4 x 25
2 x 25
2 x 25

205 lbs; 25/male

Comment #168 - Posted by: jp234 at January 12, 2007 3:03 PM

33/195

hung plates from a belt with chain.

15
20
25
30
35
40
45
45
45
45

Comment #169 - Posted by: Comms Ninja's at January 12, 2007 3:04 PM

Walk to the park/Jump rope warm up

Didn't bring any weight since I didn't expect to be able to do all of these without jumping...SUPRISE! :)

Set 1: bw
set 2: bw
set 3: bw
set 4: bw
set 5: bw
set 6: bw
set 7: bw
set 8: bw
set 9: bw
set 10: bw(4reps)
set 11: bw(3reps)
set 12: bw(2reps)

It looks like I've been sandbagging with the Gravitron. Now to learn the KIP...

Comment #170 - Posted by: brianv at January 12, 2007 3:04 PM

M / 37 / 185

Pull Ups 1-1-1-1-1-1-1-1-1-1 Reps

BW + 25, 27.5, 30, 32.5, 35,
37.5, 40, 42.5, 45 and 50

Comment #171 - Posted by: JT's Daddy at January 12, 2007 3:11 PM

47/165

25
35
50
60
70
80 (chin just to bar)

50x4
I use a good backpack (blackhawk) worn papoose style to hold my weights - works great.

Comment #172 - Posted by: MikeT at January 12, 2007 3:12 PM

big pipe:

55x5, 70, 80, 90, 65x3

Comment #173 - Posted by: piper at January 12, 2007 3:22 PM

Used 1.5 pood attatched to waist belt for all reps.

Comment #174 - Posted by: Mel Jenkins at January 12, 2007 3:32 PM

32/5'10"/180
20#, 45#, 60#, 70#, 80# PR, 85#- just missed, 70#, 60#, 60#, 60#. Used 20# vest and dip belt. Have a great weekend all.
-John

Comment #175 - Posted by: john at January 12, 2007 3:34 PM

#129 Congrats :) Feels great doesn't it!

F/150/72"

BW + 10/10/12.5/12.5/12.5/15/15/15/15/20 dumbell btw feet

Comment #176 - Posted by: gecko at January 12, 2007 3:36 PM

That's awesome Treelizard!
Also, for you too Valerie S!

As I was reading OPT mommy's post I was thinking that she rode a rainbow today! It was a cool image in my head.

N & L- WU with dips, shoulder stretches, and chasing each other around the yard.

They both did jumping up and with their chin over the bar, holding that position until muscle failure and then a slow release.

L- 14 holds
N- 18 holds

Kate

Comment #177 - Posted by: jknl at January 12, 2007 3:37 PM

10x75(heaviest db I had)
Felt Good.

Comment #178 - Posted by: chris l at January 12, 2007 3:40 PM

bw-197.5

wu
cfwu x15

wod-as rx'd
1x10
1x10
1x15
1x15
1x20
1x20
1x25
1x25
1x25
1x25

First time with weighted pullups. Started from deadhang, but used some sort of kipping, leg kick to get momentum upwards.

MC

Comment #179 - Posted by: MCORRY at January 12, 2007 3:44 PM

CFWU X 1 w/ dips, push ups, no pull ups

Rep Corey Glenn
1) 50 50
2) 55 55
3) 60 60
4) 65 65
5) 70 70
6) 75(F)70 75
7) 65 80(F)75(F)70
8) 65 75
9) 60 75
10) 60 70

followed by 10 wide grip, 8+2 narrow, 9+1 chins, 8 ring PU, 10 ring PUs

Comment #180 - Posted by: Mr_C at January 12, 2007 3:48 PM

bwt 240 age 31
cfwux3rds squats,pushups,dips,situps,backext x 15reps pullups 5/5/5 5/5/5 5/5/5

wod ME pullups
20/25/30/35/40/45/50/55/60/70
60/55/50/45x2/40x3/35x4/30x5/25x6/25x6

Comment #181 - Posted by: brian t at January 12, 2007 3:49 PM

43, 175lbs (79.5kg)
8kg, Overhand
12kg, Underhand
16kg, Over
24kg, Over
32kg, Over
40kg, Under
44kg, Under
45.25kg, Under
46.50kg, Under, Fail
45.25kg, Under
All successful with chin over bar, missed 46.5 by an inch or so. Used a rope around the waist tied to kettlebells/plates.

Comment #182 - Posted by: sailorcrew at January 12, 2007 3:50 PM

38/185

CFWU

22/44/44/55/66/66/77(PR)/77/66/66

The 77# P/U was a 12# PR. The best part is that the shoulders seem to have tolerated this after the ring dips that I have been doing lately.

Sam

Comment #183 - Posted by: Sam_M at January 12, 2007 3:52 PM

cfwu x 3 - pullups
45
50
55
60
65
70
75
80
85
90 (failed)

Comment #184 - Posted by: Redding Mark S at January 12, 2007 3:53 PM

30,40,45,60,61.25,65,67.5,70(f)
parallel grip dead hang
ran out of time to attempt.
Elbow and forearm tender from deep tissue massage the day before.

Comment #185 - Posted by: Trevor S at January 12, 2007 3:55 PM

0lbs, 10, 25, 35, 45, 53, 71, 90(pr), 106(F), 25

had a 19 lb pr increase.

Comment #186 - Posted by: Josh Brehm at January 12, 2007 3:59 PM

Didn't really have it today on weighted PU
Vest + hanging weights
30
55
55
65
65
70
70(f)
55
55
55

Prev. PR 80

Then caught up with the other day:
65# Power Snatch/10 Push-ups in 20 min

6 rounds + 12 + 0 (finished off Push-ups for 7 rounds)

Comment #187 - Posted by: bingo at January 12, 2007 4:04 PM

6' 195 lbs

1-45
2-55
3-65
4-70
5-75
6-80
7-80
8-80
9-80
10-80

Comment #188 - Posted by: dal at January 12, 2007 4:06 PM

bw: 185

As rx'd: 45, 50, 55, 60, 65, 70(pr), 75(pr), 77.5(f), 75.5(f), 75.5(f)

Seems I didn't have it in me after hitting 75#.

Comment #189 - Posted by: Rick510 at January 12, 2007 4:15 PM

#170 Brian: Way to go! You've acheived a new level of fitness! Get some more!

Comment #190 - Posted by: JDale at January 12, 2007 4:15 PM


1-60
2-65
3-70
4-60
5-65
6-65
7-65
8-70
9-75
10- 80

Comment #191 - Posted by: Kfeldt at January 12, 2007 4:23 PM

10-20-30-35-35-40-45-50pr-55pr-55(f)

Comment #192 - Posted by: ut steve at January 12, 2007 4:24 PM

Mike: 45/55/65/70/75/80f/80/80f/80/70
Erin: 10/15/20/25/30/35/35/35/35f/30f

Comment #193 - Posted by: mike in rochester at January 12, 2007 4:26 PM

1x25 10setsof 1 palms away
2x25 5 sets of 2 palm forward

Comment #194 - Posted by: steve lobotsky at January 12, 2007 4:26 PM

15-15-15-15-15-20-20-20-20-20.

Comment #195 - Posted by: Norma at January 12, 2007 4:29 PM

N: BW 113
5/7.5/10/12.5/15/17.5/20/22.5/25/27.5
J: BW 165
55/60/65/70/75/80/85/90/95/100

Comment #196 - Posted by: Jeremy and Nicole at January 12, 2007 4:31 PM

Feeling really tired from a full week of work plus late night training, lots of stretching and core tension work. Lots of single pullups with 40lb dumbell slung from my belt, various grips. Quite good fun really. Still tired but it was the perfect workout for me as I really couldn't face any metcon work tonight. Loving Crossfit. Thanks to Coach and everyone who contributes.

Comment #197 - Posted by: racer at January 12, 2007 4:35 PM

Speal: 133 Eric O: 173

45
70
80
90
100
100
110
90
90
90

We both did first 5 with palms out and next 5 with palms in

Comment #198 - Posted by: Speal at January 12, 2007 4:39 PM

#100 Mcgee - usually when there isn't a "compare to" it means we haven't done the workout exactly like that, now that being said sometimes they just miss it at HQ, but who can blame them with 3 years of workouts up.

#129 - Treelizard - Congratulations on the dip. Keep plugging away at 'em, next thing you know you'll be doing muscle ups!!

#160 - Valerie S. - Congrats on the dips.

I've taken a little break, was cleaning up the garage, got a speed bag for christmas, built my paralettes and pull-up bar, just have to fasten my pull-up bar to the ceiling and my kettlebells need to get here and I'll be all set!

Comment #199 - Posted by: Travis L @ Home at January 12, 2007 4:44 PM

45, 55, 65, 75, 85, 95, 105, 110f, 90, 90, 90X3
not very good but then again I havent been doing many pullups lately.

Comment #200 - Posted by: Adam DV at January 12, 2007 4:45 PM

M 180lbs 23yrs
Did full CF warm-up + some deadlifts
25-35-45-50-50-55-50-50-50-50

Comment #201 - Posted by: Ryan at January 12, 2007 4:50 PM

Age:35
Bwt:185
Palms-out
45,50,55,60,65,70,75,75,75,80

Comment #202 - Posted by: Gill at January 12, 2007 4:52 PM

used 18lb vest & dumb bells 40,45,50,55,60,65,70, 75,80 (got nose to bar),85 fail x 2 vs 25,30,35, 40,45,50,55,60,65,70,75,80,85f w/ no vest on 8/9/06. 10 min ellip wu 16/16. hr avg 118, hr max 149.


Comment #203 - Posted by: kevin o at January 12, 2007 4:53 PM

bw: 185
24,45,70,80,90F,70,60,60,60,60

Comment #204 - Posted by: Travis_r at January 12, 2007 4:55 PM

25,35,50(fail),47.5,47.5,47.5,47.5,35,35,35
BW 170
age 34

Comment #205 - Posted by: Sam L at January 12, 2007 5:04 PM

Age: 25
BW: 200
used dumbbells
65, 75, 80, 90, 95, 100, 100, 105, 110 (fail), 100

Comment #206 - Posted by: Foz at January 12, 2007 5:08 PM

Last time: 42

This time: 50 (PR)

Comment #207 - Posted by: Maximus at January 12, 2007 5:10 PM

BW: 87 (all in kg)
Age: 20
20, 22.5, 25, 27.5, 30 (PB), 32.5 (PB), 35 (F), 32.5, 30, 27.5

Comment #208 - Posted by: Mitchell at January 12, 2007 5:10 PM

25/30/35/35/40/40/45/45/50/50

Comment #209 - Posted by: mrsg3f at January 12, 2007 5:10 PM

25
35
45
50
55
50
50
50
50
50
finished off with a set of ten pullups. then worked on some muscle ups using the smith machine.

some huge guy saw me putting weights in my backpack and asked if i was training to be a marine. not that im doing it for looks but its a nice benefit of crossfit that everyone in the gym thinks youre a beast (even tho im doing alot less weight than most people on here)

Comment #210 - Posted by: JaredK at January 12, 2007 5:11 PM

45/160 all palms out
35,55,60,70,75,80,85,90failed, 80,80, 50x3reps

Comment #211 - Posted by: PhilC at January 12, 2007 5:12 PM

33/M/5'9"/180#/CFT=815

AM Caught up w/ Wednesday's WOD
.06mi sprint
50# Dumbbell swing x 12
10 Push Ups (subbed for pulls in honor of PM)
9 rounds + run

PM Today's WOD
45, 50, 60, 65, 70x2, 75, 90x2 half reps, 80x2
I use my old rescue climbing harness and hang weights off the D rings. Works great.

Comment #212 - Posted by: Denver Sheepdog at January 12, 2007 5:21 PM

bwt ~114
53/53/53/53/63/63/63/53/53/53

double kb C&P (44s) {1-2}x6

Way to go T-Liz and Valerie S. Kicking butt!

Comment #213 - Posted by: Lynne Pitts at January 12, 2007 5:22 PM

BWT 195

25
30
35
40
45
50
55
60
65
70

Comment #214 - Posted by: evan at January 12, 2007 5:27 PM

35yrs - 240lbs

7km run (outside)

1-0
2-25lbs
3-35lbs
4-55lbs
5-65lb
6-80lbs
7-80lbs
8-65lbs
9-50lbs
10-50lbs
2 sets of 5 at body weight

Run 4 more kms (outside)

Comment #215 - Posted by: t at January 12, 2007 5:28 PM

28/M/230#
Palms out, no kipping
45/45/45/45/45/70/70/90/90(F)/70

Hey, can we count excess body fat towards our lifted weights, cause if that's the case I think I could add about 30 more pounds to each rep (just kidding)

Comment #216 - Posted by: Jamie at January 12, 2007 5:29 PM

Bodyweight 175lbs

25-35-50-60-75-85-95-105

nursing some golfer's elbow, didn't want to push it any harder than that.

Comment #217 - Posted by: dammit at January 12, 2007 5:39 PM

CFWU X 1 (sin pullups)
1 X 25, 9 X 35

Comment #218 - Posted by: cnewport at January 12, 2007 5:43 PM

Weighted Pull-ups:

BW = 160 lbs.

50 x 1
50 x 1
55 x 1 (pr)
60 x 1 (pr)
65 x 1 (failed, chin reached the same level as bar)
60 x 1 (5 times)

Finished with 19 reps of weigthed push-ups with 60 pounds.

Used 50 pound vest and backpack for additional weight.

Comment #219 - Posted by: Alfie at January 12, 2007 5:59 PM

CFWU
70,70,70,80,80,80,90,90,90,90
muscle-up practicering and ring dips

Comment #220 - Posted by: Kevin gp at January 12, 2007 5:59 PM

Palms out and no kipping
7x30
2x35
1x40

Comment #221 - Posted by: chunn at January 12, 2007 6:00 PM

1X10
1X25
8X50

Comment #222 - Posted by: Sascha at January 12, 2007 6:21 PM

01.12.07
Bwt x 10 x 2 jump
40x1x2, 54, 69x1x2, 88(f), 88(f), 88, Bwt x 12 x 2
12x45# DB Press between each set. 20# off PR but the adding the Press seemed worht it to me. also happy with the Bwt's at the end.

10.19.06
Bwt x 10 x 2 jumping
25, 35, 45, 55, 70, 80, 90(f), 90

Comment #223 - Posted by: BBH at January 12, 2007 6:31 PM

Two weeks on CrossFit and love it.

10 sets x 1 rep all done with bodyweight only, dead hang no kipping. Pull-ups are definately my weak point...stuck with just bodyweight to work on getting the movement smoothly.

34yrs/205lbs

Comment #224 - Posted by: David P at January 12, 2007 6:44 PM

Congrats Valerie, and thanks everyone! Travis 199--
gotta get a !@#% pullup first :)

Matt G's back!


Comment #225 - Posted by: treelizard at January 12, 2007 6:51 PM

29/185

45/55/55/60/60/60/65/70/75(f)/70

Comment #226 - Posted by: joeyrav at January 12, 2007 6:59 PM

25lb
25lb
25lb
25lb
25lb
25lb
30lb
30lb
25lb
25lb

Comment #227 - Posted by: DaveC at January 12, 2007 7:07 PM

36/180#

40/50/60/65/70/70(small kip)/70(f)/55/55/55

Comment #228 - Posted by: Holbie at January 12, 2007 7:10 PM

25,30,35,40,50,55,55,55,55,55

5k in 24:43 outside in 5 degrees F.

Comment #229 - Posted by: Steve H at January 12, 2007 7:14 PM

10,15,20,25,30,35,40(f),35,35,35

Comment #230 - Posted by: Rusty at January 12, 2007 7:24 PM

LOL Kate....love the rainbow thing!

cfwu x 3
25# asst.
10# asst.
10# asst.
Next 7 unassisted.
5 months ago I couldn't do 2 pull-ups at 40# asst.

Success is a great motivator, however small it may seem!

Comment #231 - Posted by: Valerie S. at January 12, 2007 7:30 PM

BW 70kg
30kg 1
40kg 1,1
45kg 1,1,1
50kg 1,1,1,1 2 finger Assit over bar

2min Rest between Attempts

Comment #232 - Posted by: Adc (CrossFitSydney) at January 12, 2007 7:37 PM

Thanks mfbunch-did the asst pull ups and did less and less asst weight. Though I need A LOT of work on these...I want it soooooo bad....but have LOOOOOOOOOOTS of work to do. NO laughing.

Warm up 3 rounds: 15 rep back ex, sit ups, squats, sampson stretch
Run 1000m
Asst Pull ups, # are in asst weight:
64/58/52/46/40/34/40/40/46/46
Then 5 rounds for time: 31:00
20 Innate Clean jerks, 45# oly bar
40 push ups
60 squats

Erin

Comment #233 - Posted by: in8girl at January 12, 2007 7:47 PM

Substituted front squat
95#
115#
135#
155#
175#
180#
180#
180#-failed
170#

Comment #234 - Posted by: EricU at January 12, 2007 7:59 PM

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

elbows started to ache a bit toward the end

Comment #235 - Posted by: a noble at January 12, 2007 8:16 PM

All P/Us done Recon style (palms in) w/ an Eagle Ind 3 day assault pack stuffed with a 1 Pood KB and as many bricks as I could fit, as I progressed.

then went for a run.
30 sec Sprint/1min recovery X 11

Eastside LA crossfit, using what I have when I have it.

Comment #236 - Posted by: J Nash at January 12, 2007 8:22 PM

Treelizard, Keep pulling, you'll get them. Ya, an official Matt G. siting. We had a near miss a day or two ago. How ya been Matt?

Comment #237 - Posted by: Travis L @ Home at January 12, 2007 8:25 PM

Assisted pull ups
130lbs for 10
125lbs for 8
120lbs for 7
115lbs for 5
110lbs for 4
105lbs for 3
100lbs for 3
95lbs for 2
90lbs for 1
90lbs for 1

Comment #238 - Posted by: AFT mommy at January 12, 2007 8:29 PM

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

BWT: 176

20, 35, 40, 50, 60 (pr), 70 (f), 60 (f) 50 overhand (f), 50, 50

Chin style except one overhand attempt. On heaviest weights, lifted knees up.

Comment #239 - Posted by: blades at January 12, 2007 8:30 PM

Paul: 25x2 + 35x3 + 45x5
Jen: Dead Hang BW 0x10

Comment #240 - Posted by: paulf at January 12, 2007 8:39 PM

50/70/75/80(f)/80/85(f)/85/90(f)
Same as last time, so not great, but younger brother was with me and we fooled around with 2 foot approach box jumps to 48" (he's a volleyball player). Started hitting the 48" pretty easy so upped it a bit and both finished at 53".

Comment #241 - Posted by: AFT mommy at January 12, 2007 8:40 PM

BWT 192#

25, 35, 45, 50, 60, 75, 75, 75, 50, 50

Comment #242 - Posted by: todd at January 12, 2007 8:42 PM

bw:155
35x1,45x1,70x1,80x1,90x1,90x1,90x1,80x1,80x1,80x1...palms facing in narrow grip.

Comment #243 - Posted by: Jay M at January 12, 2007 8:43 PM

retract the last post, it was me really, not my wife, AFT mommy

Comment #244 - Posted by: AFT at January 12, 2007 8:44 PM

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

30/35/40/45/50/55/60/65/70(f)

Tried a 500m row and hit a pr 1:28.3

Finished up playing on the boxes...

Comment #245 - Posted by: TMar at January 12, 2007 8:48 PM

50-70-80-90-100-110-115-110-110-110

Comment #246 - Posted by: Tank at January 12, 2007 9:04 PM

30-35-45-50-90(I'd have to call this one a fail, got nose-up, but not chin-up)-85-80-80-80-80

Comment #247 - Posted by: Mike_h at January 12, 2007 9:09 PM

7 unassisted! Rock on Valerie S! And to think that in 5 months you can do that! I am so glad to hear that because I try and try and try and cannot do them unassisted.
:) Erin

Comment #248 - Posted by: in8girl at January 12, 2007 9:13 PM

8 sets of 45lbs
2 sets of 35lbs

Comment #249 - Posted by: JW at January 12, 2007 9:16 PM

28 m 72"

w/u: 8 pull-ups

2x35,2x40,2x45,2x50,2x55,2x60,2x65,2x70,2x75,1x80
6xBody weight

Comment #250 - Posted by: Uncle at January 12, 2007 9:22 PM

Started CrossFit about mid-September. Did this weighted pull-ups mid-October. Have done about 3-4 CF WOD's per week. Here's how my Oct. session went vs. my session today:

Oct. 19 | Today
---------------------------
1: 20 lbs. | 25 lbs.
2: 30 lbs. | 30 lbs.
3: 30 lbs. | 35 lbs.
4: 25 lbs. | 40 lbs.
5: 25 lbs. | 45 lbs.
6: 25 lbs. | 45 lbs.
7: 25 lbs. | 50 lbs.
8: 20 lbs. | 55 lbs.
9: 25 lbs. | 40 lbs.
10: 20 lbs. | 40 lbs.

I was in disbelief lugging around these over 50 lb. weights to the pull-up bar. A 1.65 x increase on average. Had I known I was capable of that much weight, I might have started heavier. Two minute breaks between each set, varied between chins and pulls, and width of grip on each set.

Comment #251 - Posted by: Arana at January 12, 2007 9:24 PM

40-50-60-70-80-90-100-90-80-70
weighted pull-ups with a dumbbell (a challenge trying to grab the dumbbell between the ankles without a spotter)

that was after doing yesterdays crossfit denver w.o.d. first:
17:57
600m row
50 #95 hang clean
600m row
50 #165 bench press


Comment #252 - Posted by: RandyG at January 12, 2007 9:34 PM

Standard warm up
Rounds of 8/15/30
Pull ups
Push ups
75# Overhead Squats

Dead lift
265 X 5
265 X 5
270 X 5
275 X 5
280 X 5

5 Rounds of
10 Dumbbell power snatches X 55# (5 L / 5 R)
5 Handstand Push ups
2 Rope climbs (No feet touch to ground btwn climbs)

8:50

Comment #253 - Posted by: Jeff at January 12, 2007 9:55 PM

BW 167 Age 38
wieghted PU
10,15,20,25,30,35,40,45,45,45

Comment #254 - Posted by: coop at January 12, 2007 9:57 PM

45-70-80-90-100f-95f-90-45x5-45x4

Comment #255 - Posted by: Jeff R at January 12, 2007 10:01 PM

bw 150
slow from dead hang
25-35-45-55-65-65-65-65-45-45 lbs
thanks!

Comment #256 - Posted by: jon h at January 12, 2007 10:10 PM

26 m 160
CFWU x 3 - pullups
25-35-45-55-65-70-75-80-85-95
strict form with dumbell between ankles and generous rest between sets. most sets with one rep, some with two.

Comment #257 - Posted by: strapping at January 12, 2007 10:38 PM

6x70,78,80(80%),80(90%),80(90%)
70 was a little heavy to start with--couldn't quite get 80 all the way up like I did last time.

Comment #258 - Posted by: Mike Scott at January 12, 2007 10:42 PM

Way to go Valerie & treelizard on the dips, and OPT Mommy on the rainbow ;-) Erin and AFT Mommy, you did great as you lowered the assistance!

I have no Gravitron in my garage, so perhaps a rainbow of bands are what I need? I'd appreciate any tips on a source!

In the meantime, I missed several days this week w/sick kids and logistical difficulties, but managed a strange variation on "Murph" yesterday while my youngest was at a Nature Studies class.
- 1.5 mile run (not a mile, as I thought, so no wonder it took so long!)
- 2 sets of 25 pushups, 50 situps, 75 squats
- another 1.5 mile run

and today. thankful not to be doing lower body:

Rowed 1000m, CFWU plus stretching (no pullups)followed by:
10 jumping pullups on rings, as slow on the descent as I could
2 x 10 jumping rig dips
10 more jumping pullups (heeding Travis' point about being "done"!)

then feeling like I hadn't hadn't done my workout justice added:
5 HPS - 13 kg
5 HPC & 5 HPS - 15kg
5 HPC & 5 HPS - 19kg
5 HPC & 5 HPS - 22kg
5 HPC & 3 HPS - 25kg

10 BS - 25 kg
10 BS - 30 kg
Could have done more but I can't put my big plates on til my rack arrives.

A good day after all. Seems like almost everyone managed to accomplish more than they expected.

Cynthia

Comment #259 - Posted by: cynthiaj at January 12, 2007 11:02 PM

weighted pullups, with body armour on
15lb,25,25,35,40,45,50,50,50,50

next time start at 40-50 and do all near max

Comment #260 - Posted by: LMD_matt at January 13, 2007 12:36 AM

10, 20, 20, 20, 20, 20, 20, 20, 20, 20
Alternating overhand/underhand

Comment #261 - Posted by: David at January 13, 2007 12:50 AM

190#
PR 110
just failed at 115

Comment #262 - Posted by: BB at January 13, 2007 4:41 AM

55lbs for all

Comment #263 - Posted by: Tom O at January 13, 2007 4:52 AM

15-25-35-40-45-50-60-65(fail)-60-60

Comment #264 - Posted by: nickB at January 13, 2007 5:28 AM

222lbs
25-35-45-55-65-75-85-95-105-115(that is a lot of weight)

Had to use belt and chain, really hard to get over my legs... as I've said before, CF has made me "Thunder Thigh Mcgee!"

Next time will do something more like Kelly, and do it with more Maximal Efforts!


did some intervals for fun:
Goal: run 3k in 6 sets of 500m with 1min rest in btwn. Speed - 16.1 km/h

Result: only did 2k because of shin splinting (in hindsight, the treadmill may have been elevated)
first set was 400m (because I usually do 400m sets,and forgot)
next set 600m
500m
500m (last one at 14.1km/h)

time running - 8:31
total time - 11:31

Comment #265 - Posted by: Anthony from Ottawa at January 13, 2007 5:44 AM

222lbs
25-35-45-55-65-75-85-95-105-115(that is a lot of weight)

Had to use belt and chain, really hard to get over my legs... as I've said before, CF has made me "Thunder Thigh Mcgee!"

Next time will do something more like Kelly, and do it with more Maximal Efforts!


did some intervals for fun:
Goal: run 3k in 6 sets of 500m with 1min rest in btwn. Speed - 16.1 km/h

Result: only did 2k because of shin splinting (in hindsight, the treadmill may have been elevated)
first set was 400m (because I usually do 400m sets,and forgot)
next set 600m
500m
500m (last one at 14.1km/h)

time running - 8:31
total time - 11:31

Comment #266 - Posted by: Anthony from Ottawa at January 13, 2007 5:44 AM

F/35yo/195/6'3"

5#
5#
5#
5#
5#
bw
bw
bw
bw
bw
bw

Happy to actually do a real pull-up. But can only do the ones with palms facing me.

Comment #267 - Posted by: val at January 13, 2007 6:36 AM

1.5 hours of badminton

CFWU
30-30-30-30-25-25-25-25-30f-25f (Reg. PU's)

Comment #268 - Posted by: Jeremy C. Barr at January 13, 2007 7:12 AM

175# 25yom

45-70-80-90-100-110-115(PR)-125(f)-115(f)-90

45x8

BWx30 (PR)

Comment #269 - Posted by: Newlin at January 13, 2007 7:34 AM

As prescribed
Dead hang, pullups

60-70-80-80-80-90-90-95-95-95

any suggestions for adding weight? putting over 100 lbs on the ankles tends to hurt after a while

Dave

Comment #270 - Posted by: Xfit in Omaha at January 13, 2007 8:29 AM

did yesterday...cfwux3
bw 127
0/5/10/15/20/25/30/35/37/45F/43PR

thought my pr was 35, then looked again...otherwise I would have just tried for a 40 instead of 37 that round. good effort, need to work on power more though. next time i would start higher.

Comment #271 - Posted by: Sarah at January 13, 2007 8:46 AM

bw:216
20/20/25/25/35/35/35/45/45/55

Comment #272 - Posted by: JaredE at January 13, 2007 8:49 AM

Allie:Male
BWT:186
been on the road transferring to Panama City for UCT school. First day back on crossfit.
25-45-55-65-70-70-65-65-65-65.
I think I jumped too far up on the second set.

Comment #273 - Posted by: Allie at January 13, 2007 8:51 AM

brandy
female=194
assisted
4x-120
6x-110
doing good

Comment #274 - Posted by: brandy at January 13, 2007 9:05 AM

only place i can do pullups is the playground in my apt complex, some old lady said i looked "suspicious" being a grown man on a playground at 8pm on a friday...i said ma'am this is the only time i have to work out and you are interupting my sets (i guess i did look kinda funny out in the cold w/ a beard, and a backpack full of dumbells hahaha)


anyway i got kinda spooked and didn't want to deal w/ the repercussions so i finished my workout quick only able to use up to 40lbs of dumbell weight at that point...

40lbs 10x weighted pullups
2x 10 kettle ball swings

Comment #275 - Posted by: robf at January 13, 2007 9:08 AM

40,50,60,70,80x6 (down from 105# attempt last time)

Comment #276 - Posted by: *****TROOPER***** at January 13, 2007 9:43 AM

70lbx1x4
75lbx1x4
80lbx1x2

Weight hung from climbing harness. BW ~180-ish

Comment #277 - Posted by: Jesse Woody at January 13, 2007 10:39 AM

ROM's
5k- :23::53

WOD
45-55-65-75-85-90-95-100-105-110

Tried to post this yesterday but it didn't stay/work for some reason.

Get some, Go again.

Comment #278 - Posted by: DJ at January 13, 2007 10:47 AM

49/198

40x1
45x1
50x1
55x1
60x1
60x2
60x3
60x4
60x5
60x6

Comment #279 - Posted by: Ben S. at January 13, 2007 11:52 AM

45-50-55-60-65-70-75-80-90-105-110

Weighed in at 226 today which is about 5 pounds heavier than usual.

DJ- I will get you those DVD's within this lifetime. Sorry for the hold up bro!

Comment #280 - Posted by: DJD at January 13, 2007 11:53 AM

10,20,30,40,50,55pr,60f,40,40,40
then 18 bw pull-ups for the heck of it.
previous pr was 40

Comment #281 - Posted by: JDale at January 13, 2007 12:02 PM

25x2, 35x2, 50, 70, 90, 125, 135

Comment #282 - Posted by: MurphIZ at January 13, 2007 12:08 PM

24 35 40 50 60 60 70 70 70 70

Comment #283 - Posted by: dickie at January 13, 2007 12:43 PM

25 X 8

Comment #284 - Posted by: Pierce at January 13, 2007 12:55 PM

31/ 185

40x1
45x1(3 sets)
50x1 (4 sets)
45x1 (2 sets)

Comment #285 - Posted by: Jross at January 13, 2007 2:12 PM

30, 30, 30, 35, 35, 40, 45, 50, 55, 60

Comment #286 - Posted by: Hari at January 13, 2007 2:32 PM

25 to 45lb db - strict on form

Comment #287 - Posted by: df404 at January 13, 2007 2:46 PM

55, 70, 80, 90, 100, 100, 90(not quite, nose to bar), 80, 80, 80

Comment #288 - Posted by: jbean at January 13, 2007 3:06 PM

worked up to 80lbs (bw 200). All overhand grip on 2.25" square bar.

Comment #289 - Posted by: J Jones at January 13, 2007 3:13 PM

a day late but here it is

50,60,70,80,90,90,90(not quite),75,50x3,3 have not done these for a while but have not lost much. Not too bad since I was already sore from doing Mary yesterday.

Started off by doing handstand walking. I got 2 sets of 1/2 b-ball court each time. In between each set of pull ups I practiced my HS balancing my best time was about 20 seconds.

Comment #290 - Posted by: vcraig 43y/o-6ft-185, at January 13, 2007 5:09 PM

As rx'd. 25-25-35-45-55-65-70-70-75(f)-75. Alternated palms out and palms in.

Comment #291 - Posted by: Jeff A. at January 13, 2007 5:41 PM

As rx'd....

25,30,35,40,45,35,25

Comment #292 - Posted by: C at January 13, 2007 6:05 PM

BW=113
Deadhang/+17lbs/+17lbs/+17lbs/DH/DH/DH/+22lbs/+22lbs
DH/DH
Far from PR, feeling tired

Comment #293 - Posted by: Krista J. at January 13, 2007 6:25 PM

maxed at 55#, with palms facing away. need partner to set up weight between calves. no kip motion at all.

Comment #294 - Posted by: alan f at January 13, 2007 6:49 PM

43 yr old male
200 lb. bw.

1 - 40
1 - 60
1 - 85
1 - 100
1 - 105 (fail)
1 - 100 (fail)
1 - 85
1 - 90
1 - 95 (fail)
1 - 95

Jordan, 11 y old male, 92 bw
1 - 20 (fail)
1 - 5
1 - 10
1 - 12.5

Jaylene, 7 y old female, 50 lb bw;
She did straight pullups, no extra weight, sets of 3, 3, 2, 4, 3

Comment #295 - Posted by: Mike at January 13, 2007 8:11 PM

20, 25, 30, 30, 30, 30, 35, 35(f), 35 [changed grip], 30

Comment #296 - Posted by: Maurkov at January 13, 2007 8:20 PM

180/34

10,15,20,25,30,35,40,45,55,65
I think I could have made 70 or 75 but shoulders were hurting and I dont want to injure them

Comment #297 - Posted by: lawman698 at January 14, 2007 3:37 AM

27 yr old male/ 215 lbs

80/80/80/80/80/90/90/90/100/100

Rest b/t sets: 30-45 sec

Comment #298 - Posted by: Kevin at January 14, 2007 6:19 AM

Did this workout on sunday 14 jan, supersetted with the frontsquats. 1 min rest between each effort. Only posting the pull-ups here.
weighted pull-ups:
10-15-20-25-30-35-40F-40F-3x30-5x20 kg
Have fun, Johan

Comment #299 - Posted by: Johan Nederhof at January 14, 2007 7:46 AM

btw, bodyweight 91 kg
Johan

Comment #300 - Posted by: Johan Nederhof at January 14, 2007 7:48 AM

done saturday morning
bw 165
45-50-55-60-65-70-75-80-85-90

Comment #301 - Posted by: Martin Cloutier at January 14, 2007 8:26 AM

bw 148#
weighted singles to 90#, failed on 95#

Comment #302 - Posted by: pat d at January 14, 2007 8:40 AM

30/35/40/45/50/55/60/65/70/77.5

All with palms out, but failed on the last one. Tried with palms in and got it. New PR.

Comment #303 - Posted by: Jay at January 14, 2007 9:23 AM

Did this one today instead of the RX'd WOD due to pinched nerve in hip. Never tried these before.

Weight in pounds: 15,20,25,30,35,40,40,45(fail),40,40

BW 175 Age 28

Comment #304 - Posted by: Mike Mc at January 14, 2007 10:19 AM

47/205#
25/35/45/55/55/45/35/25/15/15

Comment #305 - Posted by: Frank Heinrich at January 14, 2007 10:40 AM

10-20-30-40-50-60-70-80-80 (miss)-60-60

Comment #306 - Posted by: barry Cooper at January 14, 2007 10:43 AM

15, 15, 40, 40, 60, 60, 75, 75, 90, 90

Comment #307 - Posted by: Tommy A. at January 14, 2007 12:47 PM

5 sets for max pull-ups
5-3-3-3-3

Comment #308 - Posted by: Lauren C at January 14, 2007 1:00 PM

Started at about 40lbs and ended up at 75. Wide grip this time, 10lbs more than last. Did this WOD 2 days late on Sunday, right after I did Saturdays.

Comment #309 - Posted by: gaucoin at January 14, 2007 1:47 PM

cfwux3
in #s
bw 180
all o/h grip 20,25,30,35,40,45,50f,40,45,45

Comment #310 - Posted by: G.Luke at January 14, 2007 1:53 PM

cfwux3
bw 170

45-60-70-80-80-80-70-90-70-70

Then did tabata thrusters w/ 2 20 lbs. dumbells. ouch.

Comment #311 - Posted by: Aaron at January 14, 2007 2:23 PM

40
40
45
45
50
50
60
60
65 PR
65

Comment #312 - Posted by: Deli at January 14, 2007 2:27 PM

started alternating palms facing away and towards
45,50,55,60,65,70,75,80,85,90 (fail - nose to bar)
after 70lb all pull-ups done with palms facing towards me

Comment #313 - Posted by: dbones at January 14, 2007 3:01 PM

Tschanzy 44YOM 170LBS
as rxed All overhand grip
Set 1= 45 LBS
Set 2= 90 LBS
Sets 3-10= 80 LBS

Comment #314 - Posted by: Tschanz at January 14, 2007 3:39 PM

+10,20,25,30,35,45,55,70(PR),75(PR),80(F)

Comment #315 - Posted by: Clippa at January 14, 2007 5:31 PM

10/15/20/25/30 w/kip/35 w/kip/25 w/kip/15/15/15

Comment #316 - Posted by: marr1 at January 14, 2007 5:33 PM

44, 5'11", 204lbs
25, 35, 45(PB), 45f, 35, 35, 35f, 25, 25, 25

thought i would miss 01/12 wod so i did same for bar dips x 5 sets: 45, 55, 65, 70, 75f; then alternated a few sets of bodyweight rows (hanging from the smith machine with feet elevated) with pushups.

Comment #317 - Posted by: hammy at January 14, 2007 5:41 PM

M/22/165#

Done on rings with kip, never tried the weighted pullups so I started slow.

10, 20, 20, 25, 25, 30, 30, 35, 40, 40

Comment #318 - Posted by: SLO Bryan at January 14, 2007 8:46 PM

1x45
1x90
1x100
1x100
1x110
1x110
1x110
1x110

Comment #319 - Posted by: Karl Blanke at January 15, 2007 3:46 AM

BW ~ 195lb

53, 53, 77, 77, 77, 77, 53, 53, 53, 53

Weights in lbs, all reps dead hang to chin over bar.

Cheers, kempie

Comment #320 - Posted by: kempie at January 15, 2007 6:51 AM

Team Lakeland

Neil: 25, 35, 45, 55, 65, 70, 80, 80, 80, 80.

James: Learned to do kipping pullups.

Comment #321 - Posted by: Neil at January 15, 2007 7:17 AM

M/37/174

CFWU x3 -pullups; 1 set of 10 bwt pullups

50, 60, 75, 75, 75, 75, 75, 75, 75, 85

Bonus set reverse grip: 85

all slow and strict

Comment #322 - Posted by: Chris M at January 15, 2007 7:40 AM

Jeff-107# overhand 115# underhand grip
Charity-27.5#

Comment #323 - Posted by: Jeff and Charity at January 15, 2007 8:46 AM

22.5 lbs
25
30
35
40
45
50
55 (f--but because of legs?)
35
35

Comment #324 - Posted by: Paolo at January 15, 2007 10:18 AM

60lbs X 10

Comment #325 - Posted by: jp at January 15, 2007 1:34 PM

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

CFWU(11) x3 - 13:35 (subbed 75 jump ropes for pull-ups)

WOD - as RX'd weighted pull-ups

overhand grip - 0#, 5#, 10#, 15#, 20#, 25#, 30#(F)
underhand grip - 30#, 35#, 40#, 45#, 50#(F)

Definately felt stronger. Granted taking weight loss into factor, I did not improve that much.

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

From Oct. 17, 2006

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

WOD - weighted pull-ups.

Max UnderHnd - 30#
Max OverHand - 15#

Comment #326 - Posted by: Nuke-Marine at January 15, 2007 3:32 PM

Handstand walking and one leg squats to warm up for about 15 minutes.

underhand - 80,90,100,100,100
overhand - 80,90,100,90,90

Dumbbells only go up to 100 lbs. here. I could probably do 125 or so underhand fresh. I was a little sore today and 100 still was pretty submaximal.

Then: 5 X 1 minute jump rope, 30 sec rest.

Comment #327 - Posted by: russ greene at January 15, 2007 3:47 PM

Joey:
+35 for all 8

Paul:
-72 for all 8 (gravitron)

Comment #328 - Posted by: Wichita at January 15, 2007 7:11 PM

Male/28yo/165lbs/5'7"

25x5,35x3,45x2,50,60,70,70,70,60,60lbs

QA4, Afghanistan

Comment #329 - Posted by: willski52 at January 16, 2007 1:56 AM

All 10 x reps at 45 lbs. Rest interval posted.
1 30 sec
2 30 sec
3 45 sec
4 45 sec
5 60 sec
6 60 sec
7 65 sec
8 75 sec
9 60 sec
10 65 sec

Comment #330 - Posted by: clementhe at January 16, 2007 7:41 AM

70lbs. I think I could have gone higher

Comment #331 - Posted by: jnperrings at January 16, 2007 8:39 AM

Used a backpack to put weight in

31 185

went

20, 25, 30, 35, 40, 45, 50, 60, 70, 75 (backpack got very uncomfortable

Comment #332 - Posted by: mark at January 16, 2007 12:12 PM

bw: 144
CFWU
50
60
60
65
65
70
70
75
75(fail)
70

Comment #333 - Posted by: Y. Zhou at January 16, 2007 2:14 PM

Warmup: 5 Minutes C2 + CFWU
WOD as rx'd. Wt. in #s
BW 193

20/25/30/35/40/40/50/50/55/60

Notes: Performed 1/16/07. Last rep was "just enough". Next time, start heavier.

Comment #334 - Posted by: jeftyg at January 16, 2007 2:45 PM

BW 193

5/10/15/20/25/30/35/45/45/50(f)

Comment #335 - Posted by: pjminni at January 16, 2007 2:49 PM

45, 70, 115, 125, 145, 155, 165, 165 x 1
100 x 5 (3 sets)

Comment #336 - Posted by: joe smith at January 16, 2007 4:06 PM

forgot 80 and 90 lbs x 1

Comment #337 - Posted by: joe smith at January 16, 2007 4:07 PM

5X5 w/ 25pds
alternating grips

Comment #338 - Posted by: DOMINICK at January 16, 2007 5:18 PM

did this on 1/15/07

Weighted pulls
10
25
25
35
45
45
50
50
45
25
30
30
30

Thanks!

Comment #339 - Posted by: murph at January 16, 2007 6:27 PM

BW = 165 lbs

Worked up to 55 lbs

Worked on cleans and push presses after.

Comment #340 - Posted by: Ell at January 16, 2007 8:31 PM

33 / 230#

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

Comment #341 - Posted by: vggolfpro at January 16, 2007 9:58 PM

As rxd

25kg x 3
32kg x 7

Comment #342 - Posted by: leon at January 17, 2007 2:05 AM

m 34 bw 166

no weight x3

30 x 1
40 x 1
50 x 1
60 x 1
70 x (fail)
65 x (up to nose but couldn't clear chin)
65 x (up to nose but couldn't clear chin)
60 x 1

went up from last time did this workout. next time want to reach 70 lbs.

Comment #343 - Posted by: dandny at January 17, 2007 6:32 AM

0, 5 - palms out
10, 15, 20, 25, 30, 30, 30, 30 - palms in
tried a few jumping with no weight after

Comment #344 - Posted by: brent howard at January 17, 2007 9:33 AM

25/45/65/85-nose above bar/80-nose/75/75/75/75/75
wu=hard stairs 30 min level 12 aerobic
cfwuX3 (5 dh pu's)

Comment #345 - Posted by: gregev at January 17, 2007 11:20 AM

34yo 167#

45 80 90 105(pr) 105 105 105 90 90 90 45(x5)

Comment #346 - Posted by: mrader at January 17, 2007 8:18 PM

25,35,45,50,55 pro grip
60,65,70,75(F-just short),60 sup grip

Comment #347 - Posted by: firedave at January 18, 2007 4:55 AM

35, 50, 60, 70 80, 80

Comment #348 - Posted by: JDrushal at January 18, 2007 6:17 AM

50x3
60x3
70x3
60x1

Comment #349 - Posted by: Luca Z. at January 18, 2007 8:13 AM

10
25
35
45
55(fail)
50
45
45
45
45

First time performing this Wod.

Comment #350 - Posted by: Kyle Kelson at January 19, 2007 8:47 AM

maxed out at 115 on tenth set.

Comment #351 - Posted by: kap at January 19, 2007 8:35 PM

Modified this one due to elbows being very sore from rolling
6x3 with different hand positions 25/25/35/35/45/45
All in all weight was light

Comment #352 - Posted by: AJonusas at January 20, 2007 7:43 AM

************************ 01/21

50
75
100f
100f
80
85
90
95
100f
95

Comment #353 - Posted by: TommyKrackCorn at January 21, 2007 8:34 PM

Started with a 2:57 Diane

Then weighted pull-ups:

25, 35, 45, 55, 70, 80, 90, 100 (F), 100 chin, 90, 75, 45(3), 25(12)

Comment #354 - Posted by: Kramer at January 25, 2007 4:30 AM

Small group today...

AL: 20/30/40/40/45(chin)/40/40/40/40/40

Doing 40 I can get over the bar, heavier and I couldn't clear it...

JJ: not feeling good and was doing negatives with and without weight

Comment #355 - Posted by: UKKrew at March 20, 2007 11:13 AM

m/ 30/ 245

Pronated Grip:
Bwt
5
10
15
20
25
30
35
40
45
50
55
60- nearly failed but got it, switched to a palms-parallel grip.
65
70
75
Failed at 80.

Not exactly as rx'ed but I wanted to see how high I could go.

Comment #356 - Posted by: Brad Collins at January 10, 2008 3:19 PM

Dead Hang Pull-ups
BW x 5
+25 x 5
+40 x 3
+50 x 2
+70 x 1
+80 x 1
+90 x 1 (New PR beat my previous of 80# added wt, but it was a struggle to get my chin up over the bar)
+95 x Failed with my arms at a right angle
+95 x Failed at the same point
+90 x Failed with my chin inches from the bar
+85 x 1 (tough finish)

Pretty happy with the new PR and hoping to hit a weighted pull-up with 100# soon!

Comment #357 - Posted by: buretto 6'2" 195# 33yom at March 22, 2008 2:42 PM
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