Now this looks fun! Too bad I am going to have to sub for a fair bit.

Holy moly, just practiced the climbs a few days ago.

Holy towel pull-ups, Batman! I calculate 180 (45 per round). Badly need a climbing rope.

Wow. Any ideas on subs for this? I don't have access to a rope.

#4 DS, look at comment #3 (scottH)

look at the FAQs for a sub for rope climbs.

cool. i did 60 lb lunges today cause i thought "hey, i havent done lunges in a while." apparently coach and i are on the same page...i hope i can walk tomorrow

I think I might have to throw on some gloves for this one, my hands are already ripped apart from all those pull ups on saturday

I went to the community blog, however I fear my question will not get out to enough people. Does anyone know the name of the song that was playing during the over head squat competition on January 25th? Please.

It's "'Til I Collapse", by Eminem. If that's the one I'm thinking about.

Actually, it's 'Till I Collapse, but that's spelled wrong so I got a little creative with the editing.

thanks for the .mov link!

Any climbers here think campusing on large holds on a steep wall or using a bachar ladder might be a good sub for rope climbing? I know that's a little sport specific, but seems so is Oly lifting, eh? I work out at a climbing gym so it feels silly to climb ropes when there are climbing holds to used. The mosdt obvious diference would be the dynamic nature of campusing vs. rope climbing. Unless you can do one arm lock offs... (not I.)

Campus: to climb without using your feet.

Any input?

my school gym won't get a climbing rope for insurance reasons. sooo, how exactly do i sub towel pullups for the rope climb, such as grip, reps, etc...?

I have a Q from yesterdays posts... What does A2A mean in reference to squats ?? Anyone know ? Thanks.

Ass To Ankles.

In response to Comment #11... I bet the bachar ladder would be a good sub for the rope. Its not fixed and the movement is similar to the rope. I am just going to sub my climbing time (ok, not the point I know, but I not doing my WOD at the climbing gym).

-karin

I'm new.....any weight for the walking lunge? The slideshow for the exercise won't load on my computer.

#15

there is no weight but your own weight

Comment #11 - Sub for rope climb is 15 towel pullups. If you don't have a rope, do towel pullups.

What kind of rope is that in the video? Is there a recommended type of rope if you were going to leave it outside?

I am in Iraq.

No ball, no wall. Any suggestions?

#19 - recommend sub in the FAQs for wall ball is thrusters, 45# as I recall; are you here at VBC?

Thanks, Having recently found this site I was posting 1/2 from curiosity and 1/2 from wanting the info.

I am currently in the IZ but we go out frequently. Former Marine, no longer military.

Is there a group out there or here in the IZ that you know about?

Contact via e-mail if you want.

#11 -- campusing proper could be a fast track to injury when fatigued -- on large holds it might or might not present much challenge (a wrapper jug feels nothing like a slippery manila rope). So it seems like that's right out as a straight sub.

The bachar ladder, or an overhanging sloper problem, sure sound like better subs if'n you ask me.

Josh,

Grab a box of MRE's or water. Thrust, toss and catch. MRE's might work better and probably is about 20lbs (And I'm guessing you have better access to those if everyone hasn't torn through them already).

Stay safe

Roger that. Plenty of MRE's. Great suggestion!

Thanks

Joshua, #21
"Procure" a basketball, then get a radial tire repair kit from your mechanics. Poke a hole in the B-ball with the awl, (don't poke out the inflation plug), shove a funnel into the new hole. It's gotta be a relatively small funnel. Weigh out the desired amount of sand/dirt, and fill. Put the plug in the whole, and you have a medicine ball. Put a little Shoe Goo over the plug for added durability if desired. We've made a few over here, even used water for a couple, and the plugs have never leaked.

we miss you Garth!

M39/173#

CFWU x3 minus pullups/dips

4 rounds for time: 18:02

Notes:

Subbed 15# ball for wall ball, heaviest they had.
Subbed towel pullups, no rope. Last set broken, assisted.

Both ashamed and happy. Had to sub, and had good intentions, but couldn't do it. Went like this:

1st set:
25 thrusters @ 30kg/65pnds (more than Rx'ed I now see!)
100 feet walking lunges
10 normal pullups (tried the towel, but it was ripping!)

sets 2-4:
10 thrusters @ 30kg
100 feet walking lunges
10 normal pullups

Ashamed I had to cut/scale it back so dramatically, but happy I finished as I was really contemplating throwing it in at the first set of towel pullups. Kept going, and at least did 4 sets of something! 19m 16s

I can definitely feel it now though!!

M25/200#

Sadly, like everyone else, I had to sub for the rope climb. I subbed 15 strict pullups for each rope climb.

4 rounds
13:59

2 x 10 thrusters @ 135lbs
1 x 10 thrusters @ 125lbs
3 x 10 dumbell swings @ 55lbs

Hey Joshua Comment #20

I am currently in a hotel in Israel. Pretty good gym for a hotel but no medicine balls and no rope.

Here's what I did:

Me: 40yo/M/5'10"/195#

19min 22sec

Wall Ball: Subbed 30lb weight and did not throw it. You could use a sand bag and throw it.

Rope Climb: subbed 45 towel pull ups per round. Later rounds I jumped to complete. Throw a towel over a pull up bar, twist it, put one end in each hand and begin the suck fest.

Lunges as perscribed

This one almost made me feel like I was going to have a shallow water black out. Laid there on the floor for about three minutes after this one. The gym attendant and the few people who were in the gym just stared, that was most excellent, I wish I pushed a little harder and puked.

Have Fun, Train Hard,

Billy

bw 150#
33:00
doomed by the 180 towel pullups

CFWU (12), WOD sub'd in 45lb thrusters and 45 jumping pullups...16m20s...after heavy squats yesterday this sucked...but in a good way...handstand practice to finish...

16:22 total time - per each of the four rounds: 25 25# sandbag "wall ball" throws to 8' apartment ceiling, walking lunges, 6 hands only trips up the rope (each of the 6 trips started from sitting position on floor).

Rope is tied around the TAPS bar extended to just under ceiling height. The most painful part of this WOD was accidently kicking the TAPS uprights with feet/knees; it only took hitting it hard once before I learned greater body awareness!

Need to sub wall-ball using thrusters. Don't have indoor WB target and it is too stinkin' artic out (like 0 degrees before wind chill). The funny thing is, I am about to hang a 17' climbing rope from my cathedral ceiling in my living room so will sub towell PUs this time, but maybe not the next time.

24:00 with the following subs.

1 8' foot ascent up rope (tried, but no cigar)
2 trips up our Rec "pegboard"

100' lunges

20# Wall balls.

Pegboard is a great sub. It neglects the grip strength which is what is needed most (next to strength/weight ratio)

280#'s/43 yom

subbed jumping rope pullups (15 for each climb)

24:45

Ok,
I'm pretty sure I could climb a rope but 1. I don't have one, 2. I don't have a ceiling high enough to tie it too. 3. It is 25 below zero outside so that is not an option.
Has any actually tried 180 towel pullups? I think it is like...maybe...10 times harder than 12 rope climbs. Any comments on this.
I am frustrated.

38/m/145

12:59

Wall ball and lunges as rx'd.
Had a old piece of rope and hung it over a pull bar for the rope climb. I think screwed up in my haste to get the workout done, I only did 15 pulls per round. If I read it correctly now, I should have done 45 per round. I'll make it up later.

Will L

ARrrggghh!!!

We 8 legged creatures THRIVE on rope climbs. Unfortunately, I'm frozen in.

Plumbing froze. SUV froze. No kidding. Can't use one side of my house, can't drive away from it.

And, my lovely web of climbing pleasure is at my gym, which, amusingly enough, is also suffering from frozen plumbing and lack of heat.

Oh, will this sub zero madness ever stop!?!? Never ever move to the midwest.

26m197#

subbed 22.5lb db thrusters for wallball, 15 pullups for rope climbs. i still suck at pullups, but getting better.

24:21

thrusters sucked, broken each round. pullups were broken and last set was assisted w/ 55 lbs.

37yoM/5'9"/152

Only sub that I made was the wallball. The heaviest ball that I find was a 10 pounder. I have a 14 pounder, but it has handles molded into it, which made it bounce off the pole very unpredictably. Otherwise as Rx'ed (cold, but not below freezing anymore).

20:19

Need A Rope!
I think I am going to do 25 double unders and 25 burpees on top of the wall ball and lunges.
Let you know how it goes.

M/170lbs/27

sub ahoy!

no rope.

25 squat thrusts [30lbs]
100 feet of lunges
24 strict chinups [we reckoned on 1 rope ascent = 8]

x 4

19:38

Had to modify it:
4 Rounds
65lb Thrusters- 25 reps
24 Inch Box Jumps: 50 jumps
45 Pull-Ups
Time: 33:32

BW 173.5

4 rounds of:

Wall Balls as rx'd
50 Walking Lunge Steps(probably more than 100 ft)
20 Rope Pull-ups

15:05

Wow what fun! Was in space by round three. Felt funny by round four. No visit from pukie..
3x crossfit WU without squat and pull-up, did pushups

12:42 total time.
sub pull-ups with tricep pushdown rope. Did 20 right arm high, and then another 20 left arm high. Ran out of gas by the last round. Rested 1 min and did some more. By CF standard missed by 10. Will smoke myself later....
Finally have rings. Did 3 rounds of 10 and tried some dips. Have to get used to that.

Wow what fun! Was in space by round three. Felt funny by round four. No visit from pukie..
3x crossfit WU without squat and pull-up, did pushups

12:42 total time.
sub pull-ups with tricep pushdown rope. Did 20 right arm high, and then another 20 left arm high. Ran out of gas by the last round. Rested 1 min and did some more. By CF standard missed by 10. Will smoke myself later....
Finally have rings. Did 3 rounds of 10 pushups and tried some dips. Have to get used to that.

Definitely a Fat Boy penalty today:
CFWU x 2
In 16:00:
Wall ball as RX'd
Walking lunges as RX'd
Started with towel pullups and moved to the Gravitron for rounds 2-4. Contemplated puking and/or passing out, but avoided both.

Anybody in Taji, Iraq with a climbing rope?

I don't have access to a rope.

Are there any videos posted anywhere for the "towel pulls"?

Any other alternatives for this exercise?
I am able to do rope climbs; I just don't have the proper equipment.

Thanks!

CFWU (3 X 15 ) -pu -dip
BS 135x5, 205x5

BS x5: 225,235,225,225
BS x10: 185, very deep, finally got it, just had to lose the exaggerated set in my lower back, much more dynamic range for the leg muscle groups.

40:30

only did 15 and not 45 towel pull-ups per round

estimated 100ft as a little more than the length of an indoor basketball court

wallball height also estimated

Towel pullups suck, they broke me down like a shotgun. As John Couger sang " Hurt so good"

15:38 25 pull-ups per round

140-something/30yoa

CFWUx3 (modified)

4 rounds of time of:

45lb thrusters x 25
walking lunge x 100 feet
towel pull-ups x 20

33:48

-Ok, I'm with the group that thinks 180 towel pull-ups are a bit much. 20 per round took me forever because of grip failure. However, I switched halfway from a towel to a tricep extension rope and the grip held on little better.

I've never done towel pullups before, but I've done rope ascents (don't have access to a rope anymore though). It seems like 45 towel pullups would be a lot harder than 3 ascents are, unless I'm missing something. Are the towel pullups full ROM from "extended arm" to "head to one side of the bar", like a mountain climber pullup? If so, that's gonna suck.

I second that Spider Chick, first winter in the Midwest moved out here from Nevada, and the cold is killin' me!

4 rounds for time of:

45 lbs. Barbell Thruster, 25 reps
Walking lunges, 100 feet
45 Narrow-Grip Pullups

37:26

subbed thrusters for wall ball
pullups for rope climb

16:44

27yo 200lbs

15:15

subbed 12lb ball (only available size)
15 jumping towel pu's per ascent

26yrs/5'10"/168

No substitutions

21:33 and it hurt like hell going up that rope!!!

18yoM/74kg/6'2

Lots of subbing/scaling but I'm creamed so who cares.

3 rounds
20kg thrusters x 25
30 squats
10 dead hang pull-ups

13:21

Major subbing:
6lb wall ball, (all they had)
40 lunges per round, (which should be a bit more than 100')
Rope pullups, but only 15 per round and assisted with the black jump stretch band. Was planning on doing 45 but I think I would still be there doing them.
21:56

42 m 220
45 kipping pull ups/round, towel was tearing
A humbling 37:05

But with my shirt soaked with sweat, my legs jelly, and arms aching, there was no doubt I was getting more done than my previous types of "bodybuilding" workouts were doing in an hour.

The other thing I noticed yesterday is the 'squat thing.' I have not done squats since 2nd knee surgery in 95, too painful, but by making a couple stance adjustments (per Rip's article) I'm squatting pain free, and far heavier than I would have imagined possible after a 10 year layoff, and I would wager with better depth than before due to better stance. "Squatting to squat" grew old a long time ago, but squatting within the context of crossfit is something I really look forward to and enjoy very much. A long winded, "Thanks, Glassmans."

Oh yes, also ordered rings and a rope today

Warm-up:

Sprint 400m @ 11mph x 3.
Treadmill at 6% incline.

WOD: 26min 21sec.

Note:
22lbs Ball.
10 towel pulls / 35 jumping towel pulls per rnd. (all sets broken).

Chris G

23:48 with the following subs:
Rope pullups, 45 per round
wall ball to 9' ceiling target

3rd round half jumping pullups
4th round all jumping pullups

4 Rounds
25 Wallball with 10# ball to 10ft target
100ft walking lunges
3 ground to standing rope pulls

20:13

15# medicine ball (heaviest they had)
Shot for 15' - 20' instead of 10' to make up for scaled weight.
15 towel pull ups sub for rope.

16:20

My Pukie shirt came in!! Amazing fit, with many crazy looks from confused mirror-men. You gotta love those guys.

Will post my score later, but first I have class and an Army board to go to before I hit the gym (hopefully it won't be too packed around 7. if that doesn't work i guess i'll have to combine tomorrow and today.) Wish me luck on getting in uninterrupted!

18:20

12lb wall ball shots
100 meter walking lunges
rope climb - 1st round unassisted, 2,3&4 rounds used feet for stabilization

CFWx 2
16:40
had to sub 45 towel pull-ups on last round (grip was shot). Otherwise rx'd. Holy crap, did that suck! Great job (again!), Coach!

38'57"
1st time I ever got to play with a 20lb medicine ball, wasn't a Dynamax, Power Systems maybe? It bounced like a sandbag. Subbed 45 kipping pullups first 2 rounds, 45 jumping pullups last two. As 200 baby corpsmen gawked at me and got in my way.

15:18

subbed thrusters for wallball and 45 jumping pullups for rope climbs.

as rx'd 18:42

40:45 as rx'd
10kg ball used
rookie mistake - went too hard on round 1 and the rope climbs went downhill after that. Too many failed attempts.
on round 3 I did 1 full climb, 3 almost full attempts then finally another. I then had to rest about 3-5 minutes between rope climbs

I Totally Disagree with the sub for rope climbs. I grew up with a thick (2 inches plus diameter)Navy-issue rope in my backyard.
I was taught that using feet was cheating, so I didn't.
The sub I use that is extremely hard and mimics the distance pulled, the wear on one's hands and similar hand and body positioning throughout the pull.
I took 4 feet of 1 inch manila rope (the rough stuff) and folded it over two times. This creates four strands of rope that is difficult to grip. I hang this over a conventional pull-up bar and I use one pull to my ear (alternating sides) (using both hands) as a sub for each three feet of a rope climb. Thus, 15 feet = 5 pulls. Three sets = 15 pulls from full extension to full flexion.
That's how I would climb the rope and it takes about the same amount of time, including ascension and descension.
People that are rope climbing are using their feet, yet people that don't own ropes have to do strict towel pulls? Is this punishment for not having access to a CrossFit facility or an enlightened gym or park?

WOD as RX'd: 17:53

35 yoa/183 lbs

23:16

25 WB, 100' WL, 45 pull-ups (kipping)

21:24

25lbs dumbell thrusters
20 kipping pullups for first two, then dead hang with weight assist on last two
100' walking lunge

14:45

24:10

mods:
17.5 lb ball
15 jumping rope pullups per rope ascent

i'm getting a rope on my next trip the hardware store

42yom/5'6"/165

15lb WB
100' WL
45 Towel PU

31:15

Day behind. Squats posted ystd. Will attempt some version of this tomorrow.

Mommy!!!

after 3x CFWU
in approx 19:00 flat I did 3 rounds of:
25 wallball shots with 12lb ball (heaviest in gym),
walking lunges for 100 feet,
15 pullups (broken sets and jumping reverses after about 8 strict)

Pukie came knocking after the last pullups in rd 3 so I had to stop and lay down. I HATE that @#$%^&! clown!!

17:11 as rx'ed, that was a gooder. Need to push harder next time, especially on the lunges, but for the first time through I beat my sub-20 min goal handily. All wall balls unbroken, feet used from the 3rd ascent of 12.

Practiced Split Jerks before, and absolutely nothing afterwards.

19:59
10# ball

Wow, after reading #77's post I feel a deep deep shame for using my feet. Damn me for being so weak.

Modified CFWU x 3
4 x 55# OHS
6 x knees-to-elbows
1 x handstand hold (25 sec, 23 sec, 19 sec)

4 rounds for time of:
23.5 pound Wallball, 25 shots
Walking lunges, 30 steps (~100 feet)
15 pull-ups (rope, neutral, pronated, supinated)

Total time = 25:13

34ID Academy of Pain today plus yesterday's WOD because I missed it.

5x165
5x175
5x185
5x195
5x205

CFWU - pu x1

4 rounds of
17.5kg thruster x 25
30 lunges
15 kipping pullups

in 22 min 30 sec

Massive DOMS in quads from yesterday... and last week's snowboarding.

20# ball, 10-ft target
120' walking lunges (from one end of our gym to the other)
17' rope climbs

24:41

I'm happy. I was psyched out because we did the workout in two "attack waves"...(think "Pearl Harbor")...I was in the second wave, and watching the first wave guys suffer miserably and have such a hard time on the rope climbs, I thought I would have a harder time than I did.

www.valleycrossfit.com

Screwed this one up...

Sub'ed

Rope with pullups - 15 per round

14:31

23:00

Lunges as Rx'd
Had to sub 45# thrusters for the wall ball
Also had to sub towel pullups for the rope climb. The first 70 rope pullups were good but the last 110 I had to do jumping. Almost all of the 23:00 minutes was spent doing pullups.

#77 I agree as long as the rope pull-ups are full extension L style. Wish I would have seen your post earlier I would have tried it.

Love the beach handstand photo...Meeeeoooowwww!

Anyone know if there is a Crossfit group in Afghanistan?????

11:06 as rx'd
left elbow DONE!

12 lb ball (Heaviest they had)
lunges as Rx'd
45 rope pulls (on pulldown rope hung over bar)
X4 28:54
Had to do rope pulls in sets of 5 after awhile. Each round of 45 rope pulls (except maybe the first) took longer than the all 4 rounds of wallballs and lunges put together.

M 175lbs 23yrs

CFWUx3

17.10 as rx'd

Does anyone know where we can get a black climbing rope like the one in the picture and/or the one in the video?

Thanks for your help,
Matt

48:06

w/o the last set of towel pullups

*3* sets of towel pullups per rnd did me in

limited by nasty head cold
3 rounds in 21:22
subbed 45 chins/round for rope
back to bed

4 rounds of:
35 wall ball (15# was the heaviest at the gym)
33 lunge steps
24 strict pullups

in ~19:40 (wall clock)

4 Rounds of:
25 Thrusters, 40lbs BB
Walking Lunges, 25 Steps
35 pull-ups
25:15

Crap I sucked at pull-ups.

Many subs
wallball only 10#
walking lunges not sure if 100 ft. proabably 75
10 rope PU all broken

16:55

the CF PR Crew:

5min jump rope
CFWU w/o pull ups and dips

WOD modified to
25 Wall ball (7kgs biggest they had)
50 alt lunges
25 pull-ups

Rafael: 20:23
Angel: 23:46

what does it mean on the wod when it says "4 time of:" or "time of"?

19:12

sub'd:
3 kg wall balls
walking lunges as rx'd
45 CF jumping pull ups (off 18 inch box)
x 4 rounds

Sub'd 45# thrusters for wall ball throws.
1st set towell pullups, rest of sets 15 kipping pullups.

15:52

4 Rounds:
25 wall ball 20#
100' walking lunge
Subbed 45 rope pullups every other set jump ups on rope
25:47

w/u: 1000m on the C2 rower
wod: subbed one rope climb instead of 3 (that was enough)
time: 15:20 (would have probably been around 30 m or so)

#107, see how long it takes to finish, with proper form of course.

sub'd 45 towel pullups per round (jumping towel pullups in round 4)

30:45

brutal...next time i'm taking master payne's (#77) advice

24.46

sub'd 20 lb DBs thrusters for wallball and 45 pullups for rope climb (strict until round 3, then mixed in some jumping pullups... still learning to kip)

18:59
No rope, subbed 45 towel pull-ups per round.
Great Workout!!

45yom/179

4 rounds of:
20 lb db thrusters x 25 reps
100' walking lunges
45 towel pullups

31:50

Found out recently the ball I use to play Wallball is 26#.

26# Wallball
sub 15 rope pull-ups for 15 foot Rope climb, 1 ascent

33:20

5'7"/200/27

45lb. Barbell Thrusters X 4
Lunges X 4
Towel Pullups 20 X 2
Bar Pullups 20 X 2

Approx. 50 min.

38M/183

CFWU (minus pullups)

22:38 with following subs:

30kg thrusters x25 (instead of wallball)
50-60' lunges (about 15 paces each direction, out and back)
15x towel pull-ups (instead of rope climb)

4 rounds

28/M/185
CFWUx3

No subs. 26:51
Put on five layers and braved the wind chill; slid through the snow for lunges; face got covered in sand when my homemade medicine ball exploded; and had a hell of a time getting up that damn rope with my puffy winter gloves (and I thought they'd help). I hope I can stay inside tomorrow..

How is 45 towel pullups an appropriate sub for 3 rope ascents?
I can do three rope ascents in less than a minute, while 45 towel pullups take me at least 4 minutes.

44/M/240

Sub 45 jumping pullups for 3 rope ascents

Time: 33:21

#9 Doyal Thanks for the title - got it now.

w/subs for wall ball and rope climb = 26:03

26/M/68kg

4 rounds for time of;
25 wallball, 20lb
100ft walking lunge
45 pullups

20.39

This just became a "pull up-a-thon"...

Incentive to get the rope fixed up!

3 rounds
6kg wall ball, 15
20 step, walking lungh
15 jumping towel pullups

10:43

19:32

Undersestimated this one, under 16 was my goal but only kept that pace for the first round.

sub'd 25 20# db thrusters and 45 pull-ups for rope climb.

The first two rounds of thrusters were unbroken then 15/10. All chins broken...the last round in groups of around 5.

30:46 w/ 4x45 towel pullups. 180 towel pullups are totally Stalinist. The first two rounds I touched the ground and then pulled, but in the last two rounds the "touch and go" became "jump and go." By comparison, the wall ball was a day at the beach. BTW, many CFers occasionally remark on the silly nonfunctional they see people doing in the gym. However, today, I saw a guy grab the pullup bar, swing up, and with his feet pointing straight up to the ceiling, did reverse dips. Impressive. I asked him if was a gymnist and he said he's a Masters track athlete training for the high jump. All is not lost.

47/165
Misread wallball quantity, so -
4 x 20 wallball with 24lb ball
4 x 30 walking lunges
4 x 45 jumping towel pullups
13:42

28 y/o 170 lb 5’10” approx 11% bf
CFWU-pu x 3

15lb Wallball, 25 shots: 25-25-25-25
Walking lunges, 100 feet: 1-1-1-1
Towel Pull ups: 2,2,2,2,2 – 3,3,3,2 – 5,3,2 – 3,3,2,2
Time: 22:46

bwt 240 age 31
total time 1:11:31

subbed staggered rings/rope pu's 6:1 ratio (negative on rope) for first 3rds
jumping pu's on 4th rd

wall ball 20lb and lunges unbroken

~27 minutes as rx'd

last day of easy week.
Fingerboard session.

Hope I'm not getting a cold. Throat sore.

OPT, nice one.

25:25 as rx'd

did one hour spinerval class first

i'm done for the day

44 yom 220lb

OK, I really need help. Brand new to CrossFit, decent shape (or so I believed). But I'm dying here. The stinking approved CrossFit warm-up is kicking my butt. I have to do chins and dips on a Gravitron. FORGET the OH squats. I've got to use a 45# bar, and I'm floundering, no balance, no technique. I can barely get to the WOD.

How do I find a point of entry?

My first post. Been doing CF for a few weeks now...

20/M/161

4 rounds:
45 lb. thrusters
30 walking lunges
45 jumping towel pull-ups

34:13

Bamage, you can do an OHS with a broomstick, length of PVC pipe or even a skipping rope. If none of those are available at the gym you train at either take a rope or else use one of those Pump bodybars that are strewn all over the place.

For many (most?) new to CF the full spec warm-up is more than they are capable of. Start with a number of reps you can comfortably manage and increase reps as they become easy.

Once you have that squared away hit up the BrandX site http://www.brandxmartialarts.com/ (WFS) and check out their scaled versions of the front page WOD. Introduce yourself on their board and ask nicely for help. Many folks have got a foothold in CF thanks to the generosity of Jeff and Mikki Martin and their crew of trainers.

Cheers, kempie

Thanks kempie, will do. I'll check BrandX, then I'm off to the gym...

CFU then workout as rx'd except for the subbing of the rope climb with 180 jumping towel pull-ups. Time-19:34

Subbed:

45 lb thrusters and 20 towel pull ups

20:20

15.10
8kg Wall Ball
35m Walking Lunge
20 Ring Pull Up in Tuck

Not best effort.

Subbed 45# thrusters and 30 towel pull-ups (10 regular/20 jumping)

20:31

Team Lakeland

Neil: Subbed 20lb Db thrusters and narrow pullups
16:42

James: Ditto 17:34

16.57 as rxed

Strangely enough, I find towel pullups WAY harder than rope climbs. That said, I have no rope.

27.59, subbing 20# dumbbell thrusters, 25x lunges, and 25 towelies. Discovered that wetting my hands makes the towelies a lot easier.

Finished with L practice and one-arm pullup practice. The one armed pullup is my goal for 2007.

Tariq

What is it with all the b!%@hing lately? If Coach posted a workout that rx'ed 45 towel pull-ups, would everyone question the validity of the workout as much? I've never met him, but I highly doubt he has made Crossfit what it is by not knowing what he is talking about. Why have we, as a society, become so inclined to taking the easy way out? If the towel pull-ups are harder, then we should be freakin doing towel pull-ups instead. What would happen those who are asked to leave our comfort zones to protect our way of life took the easy way out? We probably would be called something that sounds very similar with Prance. And to think while some are busy whining about WOD subs not being fair, some poor PFC-nothing is manning a SAW, freezing his a$$ off, staring into the hornet's nest. I'd much rather share a beer with him or her. Lets not lose sight of what is important.

neil(49) & Ellie(52)

I agree with 77#. If you watch any CF video that includes rope climb, you'll see that it only takes 5 pulls to reach the top. Some of the guys are making it up in only 4.
We have our own sub using a multi function twin stack machine (a pulley cross over with the weight stacks much closer together and has 28 height settings each side.Can be used with handles or bar attatchment)Kneeling down, alternate single arm rope pulldowns.If you use enough weight it's very tough on the arms and grip. 5 pulls per arm = 1 rope climb(todays WOD 15 per arm alternating)

5 min cycle warm up plus CFWU 15 reps X 2

25 wall ball shots 10kg/5kg
30 alternate leg lunges(1 mtr each X 30 = 100ft)
30 alternate arm rope pulldowns

Neil 15.24
Ellie 11.42

5-10 mins rest followed by

Cycle 1 mile
20 Thrusters 66/40 lbs
X/trainer 500 mtrs
20 Hang power cleans 66/40 lbs

Neil 9.57
Ellie 7.52

Legs now completely shot to pieces, I mean totally disfuctional in the leg department.

lil pipe
sub'd 30 rope pu's per set, otherwise as rx'd (friend made his own 20 lb ball that works nicely)
36:30
legs like jelly

44/175

Wall ball and lunges as rx'ed, rope climb was 6 ascents per round, it's mounted in my basement which has an 8' ceiling, started in seated position on floor and no leg assist. Wildly underestimated the time to finish this one.

32:33
Splits were 7:05, 7:58, 8:49 and 8:40

The rope I'm using is 1.5" in diameter. Anyone using a 2" or larger rope? This one isn't too kind to my hands.

lil pipe
just realized did far too many lunges-did 100 steps rather than 100 feet...whatever

#143
OUT FRIGGIN STANDING!!!!!! Yut, yut, yut! I would like to add that those who have lost their ability to do the WOD while serving our country wish like hell they could take the coach's Rx and give it their best. When your arms hurt, do it for those who have no arms. When your legs hurt, do it for those who have no legs. When you can't do one more, DO ONE FOR CHESTY PULLER!!!!

Ooh RAH!

wall balls as rx'd
lunges as rx'd
2rds of ropes till i rip my hand open,then 10 pullups instead to finish

As rxd' 14:48

Back squat
1. 265x5
2. 287x5
3. 309x5
4. 309x5
5. 319x5

31yom 199lbs
as rx'd
20lb wall ball 25 shots
100' walking lunge
15' rope climb

14:33
subbed rope climb for
2" rope lat pull down
alternating arms
8 reps per arm @ 90lbs (forgot towel, so tried this as an alternative)

Piper,

Yup, I just realized after seeing your post....100 feet not 100 steps. Oh well, at about 2' per lunge, 800' of lunges were done. I bit off more than I inteneded to chew without even realizing it.

4 rounds of
25 x 15lb wall ball (still gotta make a 20lb'er)
100 feet walking lunge
20 pullups, on 6x6 beam, 1 over, 1 under grip, alternating lead every 5.

time 21 minutes

18:15
8 ft Wallball(20lb)
45 jumping Towel pull-ups per round

as rx'd
19:36

hi i'm new to this programme
it been only 2 day that i start doing the crossfit trainning and at first i thought it was gone a be realy easy but instaded it's a real challenge for me....
i realy like it!
can wate to see tomorow !!!!!

p.s: my first language is french so i'm sorry for the spelling mistake!!!
josi

#134: I am fairly new to Crossfit too, and I was worried that I would never get strong enough to do the workouts. I ahve found that in the beginning it is all about scaling. Scale all the workouts, including the warmup, until your body adjusts to the intensity and loads. Sometimes the bar is all you can manage, and slowly add weight from there. Or instead of doing the recommended 50 of each exercise during one workout, I did 20, and that was my limit. Eventually, after a few months of scaling all the workouts (and the Gravitron is a great machine to get started), I am starting to think about doing the workouts as prescribed. It's much better to ease your way into things rather than go too hard too soon and injure yourself before you even get fit. If you need an even more basic place to start you can also check out the article called "A Beginners Routine" in the May 03 Crossfit Journal. Good luck!

30lb db thrusters v. wallball
15 pullups per round v. rope climb

15:20

Morning: 30 min run

Afternoon:
CFWU (-pull ups)

~7k WB, 50 shots (upped the # since that was the biggest ball)
100 lunges (did not see until now it was feet not actual lunges)
24 pull ups, asst
Time=31 min including about a 3 min conversation with someone I bumped into at the Y.

Lovin' the circuit workouts. FUN!!!
Erin

My two cents...I can climb rope done it alot in ARMY and SWAT teams.......180 towel pullups are way much...not whining just keeping it real for real

If I could use my legs while doing Towel Pullups like I can with rope I can see the 45.....Ill be doing 15 thank you very much

I need to make a 20# ball
sub'd with 8# but 40 shots, towel pullups
25:54

13:19 @ rx'd.

40 min

18:30

subbed 15 pullups for rope climbs. No rope,elbow tendinitis precludes towel pullups

Slow... 30:34
Subbed 12lb med ball @ 50 reps & 30 reg pulls for 3 rope ascents.
It's a long way to the top if you wanna rock and roll!

4 rounds for time of:
20 pound Wallball, 25 shots - sub 45 lb thrusters
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents - sub 15 pullups

Time 17:40

Had to sub for this one. Did 3 rounds as follows:
25 x 45# thrusters
30 x lunges (15 per leg)
45 x 77.5 rope pull-downs

Round 1: 4:57 Round 2: 10:06 Round 3: 12:46 For a total of 27:50

bw-196.5

wod-with subs as noted and done in my small basement
4 rounds for time of:
25 Thrusters @45# barbell
30 Walking Lunge steps-figuring each stride is a little over a yard long-going 5 steps one way, turn around and repeat
15 Towel pulldowns on Lat Machine @100#

Total time-13:27

First time doing the towel pulls and my forearms really feel it. Last time I climbed a rope was 25 years ago in elementary school gym class, so I can't compare the towel pulls with the rope climbs. But I do figure that if I did the rope climb and used my legs it'd probably be similar in effort. I couldn't have completed 45 towel pullups per round anyway.

MC

TSCHANZY 44YOM 170LBS

28MIN 12 SECONDS

SUBBED TOWELL PULL-UP FOR 3 SETS THEN THE TOWELL TORE AND I DID 45 REGULAR PULL-UPS

DID THE WALL WALL WITH A PARTNER

1ST TIME FOR THIS WO

20# db thrusters 45 jumper rope pullups. 27:45 4 rounds.

15:36. No 20# DBs for me to use at the gym this morning!! Used 2x17.5 until the final round when the 20s were available. I added an extra round taking me to 19:40 for good measure. Sub'd 15 towel pullups per round.

19:15
sub 45 towel pullups per round

ouch, thats a lot of towel pullups

25 pd kettleball lift 25x's
100ft lunges
45 mod. pull ups

4 rounds 24:20

Wow, amazing, all the talk about subbing towel pull-ups for the rope climb. Look, if you think that it is tougher to do 15 towel pull-ups than 3 rope climbs, you should do towel pull-ups instead of the rope climb every time. When I started crossfit, about 4 months ago, HSPU crushed me, so I added them to the CFWU and I do them every day. Find weak spot and hit it constantly. When I saw all of the rope climbs today knowing that I would have to do all of those pull-ups, I laughed. I loved how much that sucked. It doesn't have to be fun, to be fun.

Have Fun, Train Hard,

Billy

I was flipping through the Fitness Business Canada magazine and they have a section on new product. One of the is called the viper rope climber. Basically it looks like an assisted chin/dip machine but with a rope running through it.
www.marpokinetics.com if you want to see it.

my question about today's post is what is wrong with using your legs once you get too fatigued?
if the workouts are trying to help with real world activities I certainly bet most would grab hold of the rope with the legs when necessary.

37.02m

15# med ball throws straight up 25 reps
100ft walking lunge
subbed 30 rope pullups the first two sets,
15 rope pullups the second two sets

I just mispoke: 15 towel pull-ups per rope climb

Billy

28/F/105#

4 rounds of:

25 wall ball, 12#
100 ft walking lunge
30 towel pull-ups

time: 19:27

Since doing "Annie" last Monday I've had a lot of pain in the brachialis (sp?), and up through the post. delt. anyone have this happen before? feels ok when doing regular activites but hurts really bad to touch, and these towel pull-ups aggrivated it more. I guess i'll be laying off the pull-ups for awhile...

bwt-144
cfwux3
4 rounds of:
33 wall ball, 7kg (~15lbs)
100ft walking lunge (approx, 33 steps)
45 towel pull-ups (jumping after 2nd round)

22:01

M/47/180

Warmed up...

Subbed 25# gravel-filled protein powder jug for med ball - squatted it, then launched/caught

25 minutes. Ouch. Rope burns on shin...

30 5'4 145
(subbed 20lb DB Thrusters; 15 lunges, each leg alternating; 15 1-arm rows @ 40)X 4 ~ 11:29, tasted pukie, but kept him down somehow...

25:04. I can climb a rope like crazy, but I too don't think that 15 towel pull ups is the equivalent of a one 15 ft rope climb. Such is life, and it can't hurt you, unless you fall from your towel.

M/26/180
CFWUx3
WOD as Rx'd:
25-20lb wallball
100 ft. walking lunges
3-15 ft. rope climb

17.22

subs - 12# wall ball
45 pull per (25 towel - 20 alt grip)
28:30

20:32
20# wb / about 120ft.+ wls(figured wrong)/ used feet on rope rd 2,3 and 4

2 mile run and then:

3 rounds of:
15 close grip pullups
100 walking lunges

Squires and Hoffmann in Charlotte,Nc

got to the gym and realized we had no rope, didnt know how many pull we should do so we did 9 cammandos on a metal truss that was as high as a basketball rim....so we were smoking and had to jump high as hell to do our pulls at the end of the rounds....that was the only positive about them...should have done more though...
we rested 60 sec. between rounds....
20 rep 25lbs. wall ball
100' lunges
vertical jump to pulls...9 cammandos per round.

4 sets...finished around 12:00 min.
A Big HOOYAH TO RICH GARRET AT COMBAT CONTROLL SCHOOL...USAF...HOOYAH RICH!-SQUIRES. OUT.

bw: 185

Subbed 45 towel pullups for 3 x rope climb. 17:02

14:59

I did everything as rx'd i suck at towel pullups and pullups in general if anybody has any ideas on how i can improve on my pullups thanks i'd appreciate it. 24min.

3 Rounds of Warmup

4 Rounds completed in 20:08
25 shots Wall Ball
100ft lunges
15 Pull ups "Shoulder was jacked up so I took it easy.

BW 135

4 Rounds

Walls Balls as rx'd
Walking Lunges x 50
Rope Pull-downs x 30

14:32

M 32y/o 6'1" 200lbs.
Had to do two workouts today to make up and catch up. Yesterday did the 30 muscle up workout
4-1-2-2-fa-1,7:20, then switched to kipping pull ups, 15-10-9-6-5-6-5-4-5-4-5-3-3,13:20, dips 20-13-8-9-9-7-6-7-1,10:07
Today still sore from yesterday, CFWUx2, sub for pull ups and dips handstand push-ups(10)1 round, ring dips second round(10).

4 rounds of:
25 wall-ball shots,as rx'd
100 ft walking lunges as rx'd
4 Rope climbs at 11'
second round 3 climbs, 15 towel pull-ups
last two rounds 15 towel pull-ups a piece, stop because I could not feel my arms 33:10
This evening did the 5 sets of 5 squats
225-255-285-315-305 A2A squats 19:09

Yep,
Ok. I admit I was having a bad day when I posted before. I complete all 180 towel pullups, 35# dumbbell thrusters, and 100ft lunges. My hands and sternum hurts like hell but I did it. I probably could have finished everything but the towel pulls in like 10 minutes, but my total time was 59:50. Sometimes when I'm racing the clock and I have read other times posted I get a weeee bit competitive and forget why I'm doing it in the first place.

--Sub'd:

Wall ball, sometimes to 10', but all 100 of them
25ft X 4 shuttle lunge
Rope work, never to top, almost one time

27:30

--

DAP #191 Do 'em all the time. Try doing pyramids, 1, 2, 3, etc. and back down. Learn how to kip. It's a bit like riding a bicycle or doing flip turns in the pool, keep at it and once you get it, you'll wonder what all the fuss was about. Pullups are to Crossfit like beer is to fraternity parties. Essential.

CFWU, no pullups or dips

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents(subbed 15 jumping towel pullups for each ascent)

23:03

28:59
sub'd 45 towel pull ups for rope climb. It hurts really bad.

40 / 162

18:59
sub'd 20lb db thrusters
sub'd 20 rope pull ups

only had 5Kg ball, sub'd rope climb as advised, did 100m lunge walk each round. Thigh burn was insane! 42mins

33 / 228#

10 lb medicine ball
36 lunges (app. 100 ft.)
Wall ladder climb
(200 meter run back to medicine ball)

13:00

i don't have a med ball, so sub'd 45 lb thrusters for that, then after round 1 had to alternate rope climbs with thruster and lunge sets, so actually did 3 fewer rope climbs than necessary. still almost met pukie... ~27 min

Me: M / 21 / 155# / 6'1"
W/U
WOD x4
SB for Wall Balls : 45# Thrusters x25
100 ft Lunges
15ft Rope Climb no feet x3
Time: 29:32

I was very close to introducing myself to Pukie tonight, I hate clowns.

Male / 48 yrs / 174lbs / 5'10"

4 rounds for time of:
10 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents sub 45 pullups

31:18

WOD:
3 rounds of:
Thrusters 45lbs x 20
Lunges x 20
Chins(hands touching)x 5

Time: 45 min

Hello,

Great WOD! No rope so we used the rock climbing wall and pulled ourselves up the sides... what fun! Not as much fun as the stares from the beach workout fans... NICE should of opened up a Xfit koolaid stand. Would of made millions...
42yoa 255#
24:11
Basem (the wonder nut)
17:58
Want a blood test done on this dude...

Chow 4 now
Mark

Only did two rounds. Had time pressures.

More jumping chinups with the towel.

16:55

33m/180#/6'/CF29

10rep CFWUx3 (-50lbs on gravitron for pu)

25 x Thrusters w/20lb db ea hand
36 Walking lunges (guessing at 100')
45 Towel pu on gravitron (40,50,60,70 assist)

4 rounds - 24:58 (pacing to beat 25min...yeah!

T-pu suck but I can tell my grip has gotten much stronger....thanks Coach!

WOD DONE IN 28:10 NOT BAD FOR A CHICK THAT ENDED UP WITH "JELLO LEGS AFTER THIS WORK OUT.

50 yo male 185lbs

25 wall ball 20lb ball
100 walking lunges!
8 rope pulls, laying on back to standing.

33:03

49 yom; 230#
Just now posting - did this yesterday afternoon.

Time 40:14

18# wall ball shots x25 (highest weight we have, but plenty this time around)
walking lunge, 40 steps across basketball court (wall to wall)
jumping towel pull ups, changing lead hand (very disappointed in my grip), 45 each round

wall-ball, no problem
lunges, no problem
rope climb:2 rounds, feet supported, hands only 5x 2,5 mtr. Last 2 rounds: 45 jumping rope pull-ups.
time: 21:41 min
forearms are done
have fun, Johan

36 min. - give or take a few secs, my eyes were blurry

note to self...take time to read instructions

100 lunges each round

"walking lunges, 100 FEET" -> ARGH! must. learn. to. read.

I thought it was 100 steps.

So I was trying for 4 rounds of:
25 wall balls
100 steps of walking lunges
45 strict towel pullups

Which is well beyond my current abilities. Made it through 1.5 rounds in about 20 minutes before giving up.

On the plus side, was the first time I made it through 15 unbroken dips in all 3 rounds of the warmup.

a little rebellious today. Did JT in 11:05. Had to assist in last set and a half of the HSPUs with heels over Smith machine. PR and form much better than previous times doing JT.

age 40
bwt 212#
time 18:43

26/6'6"/180lb
CFWUx3 (no pull-ups, sub ring dips)

Subbed 10 lb Wallball and 15 towel pull-ups/round
19:55

34:10 after a night of no sleep. Had to sub towel pullups. All wall balls and lunges unbroken, pullups broken like a shattered mirror.

Time: ~25 min (my watch ran out of batteries midway through, had to go off wall clock)

Subbed 30 pullups with the tricep pulldown rope thingy each round (my old towel ripped on the 2nd rep).

4 rounds of:
20lb dumbbell thruster x25
100ft walking lunge
15 pullups x3

20:14

Pullups broken from set 2 (last 25 pullups of set 4 were jumping pullups)

M/32/170

CFWU x 3

No access to rope or ball. Modified as follows.

Four Rounds of:
45lb barbell thruster x 25
50 walking lunges
15 hammer style pullups

17:54

18:05

subbed rope for towel pulls

Subbed-
15lb wall ball
Towel pull-ups - 20/20/20/20

Watch stopped in middle

21:25 SCALED W/ 12# WB

First
5*3*135lb press
5*3*155lb push-press

Then WOD modded as follows

4 rounds of:
25 wallball shots, 12lb ball to 12' target
100' walking lunges
45 jumping towel pull-ups

in 16:32

Nice one

Cheers, kempie

40M/5'8"/180

24:57
subs: Used 25lb ball
30 Jumping pullups on a doubled climbing rope per round

Partial WOD because I used it as a WU for Jackie-
3 rounds for time
wallball, 25 shots subbed 8 lb ball, 8 ft target
walking lunges, 100 ft
15 jumping towel pullups (all that my grip could handle)

Time: 14:40

Kate

Paul: Sub 9' rope x 5, no feet, increasing assist from partner 27:45

Jen: Sub 14# ball and 45 jumping pullups 23:32

CFWUx3 (sub push-ups for pull-ups; sub ring dips for regular dips)
25:30 with 8lb wall-ball (still haven't had time to make a 20# one) and 15 towel pull-ups per round

Mike is still super sick & trying to recover so...
Erin: 24:00 w/ 7kg ball and a whole lot of waiting for the bar to do my towel pull-ups...what a pain

ran 6k on mexican beach instead. not for time.

Troop
20# dynamax x 25/ 4x
100 ft lunges/ 4x
30 pullups/ 4x
25:48

Scott
12# ball x 25/ 4x
100 ft lunges/ 4x
30 pu's/25/20/15
30:48

20# ball 4x25
100 ft lunge 4x
rope pull ups 4x15

17min

7:13, let the rest day begin!

BRANDY:female
BWT:185
TIME:49:30:09
used 14 pound med.ball
5 pound for lunges
sub. 30 pullups on assisted 110 off

CFWU
18:33

BEN

subs:
7 kg med ball
alt. lunge
rope and ring pull ups

Time: 29:04

20:04
subs:
15 lb. db thrusters
60# Lat. pull-downs x 45

N- no warm up
4 rounds
wallball, 25 shots, subbed 8 lb ball, 7 ft target
walking lunges, 100 ft
15 jumping pullups using a rope folded over the pullup bar

Time- 17:09

Kate

26/M/151

Thrusters @ 50 lbs.
100' walking lunge
Towel pullups

31:52

Run to gym - 1:35 (new record)
CFWU x 2
Sub'd 1 mile run for rowing (apparently too much compared to other subs that people used)
50 thrusters (30,20)
30 pullups (10,8,6,6)

16:23

WU
ring pu
Squats and thrusters
WOD
40:00
subbed rope climb w/ 45 one ring pull ups (180)

19:48

5 pull-ups
10 push-ups
15 squats

Complete as many rounds w/out rest as possible.
6 rounds

Don't have a rope and still sore from pull-ups on sat. so... here's the modifications:

wallball - 10lbs
100 ft lunges
10 pull-ups
x4 ~18min.

61, BWT 283. 4 rounds for time of:
20 pound Wallball, 25 shots (subbed 15 lb-heaviest available)
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents-subbed supine to vertical 3x ea round-can't get my bulk up a rope--yet!
14:20

14:21 with 15 towel pull ups per round. Lunges are pure suck.

4 rounds for time:
45# Thruster 25 reps (subbed for wall ball)
Walking lunges 100 feet
45 jumping towel pullups
This one hurt! (31:31)

With the following changes:

25 lb dumbbells x 25 reps
100' lunge walk
15 x pullups (no rope available)

4 x rounds : 17:32

BW 59kg

10kg DB thrusters, 7.5kg, 7.5kg, 7.5kg
30 lunges
45 rope JPUs

32:15

17:42
towel pull-ups were jumping halfway through.

30yrs 185lbs
17:51
sub 20 towel pull ups for rope climb.

25 wall-ball shots
30 lunges
15 towel pull-ups
4 Rounds
15:30

I was called a "sissy" for doing 15 towel pull-ups rather than 45 so...
120 towel pull-ups
14:25

CFWUx1 (after coaching kids hockey practice so abbreviated the warmup)
19:33
lunges were 6 widths of the garage
rope climb were hands only from seated start, have to work on descents to same position (garage isn't tall enough).

On sub'ing [I also posted this on today's comments with the towel vid]:

Isn't a rope climb a power-generation exercise more than a strength exercise? Actually, it must be because I can fly up a rope while I have never been a strong pull-up guy.

The one thing towel/rope pull-ups cannot simulate is the ability to use power to create momentum. The rope climb seems 'easier' than the towel p-u because it is easier to accomplish, i.e. the mere task of getting up the rope can be easier than 15 towel pull-ups. But with the rope, you can always go faster, making the exercise 'harder'.

Seems to me that subbing any kind of pull-up for a rope climb would be like subbing walking lunges for a run. You may still be working hard but your missing an opportunity to place a different kind of demand on your system.

I'll probably sub climbing a tall maple tree 3X, then hit the towel pull-ups later to get the grip-strength benefits. At least until I can afford a good rope and tie it to a tall branch.

~38 min,

Sub'd 20# DB thrusters and 180 towel pullups.

2 days behind. Aimed for max met-con effect today.
12# Wall Ball
Handled rope over bar, 15 reps.
110ft. walking lunge

13:45

Good...really good.

m/39/190 39:27,
sub'd 2x15 towelpullulps for rope climb and in-place lunges cause of rain. also, sub'd 45lb dbs for wallball. Might've been a little excessive. Did half with dbs 1st rd and finished with 20lb dbs. 2nd rd did all with 45lb db, 3rd with 45lb oly bar, and 4 with 45lb dbs so a little all over the place.

Micah: 13:12 with towel body rows, 8lb dbs and 50 lunges. L at 13:30.

17:17
subs / scaled:
25x 20lb db thrusters
35x lunges (est. 3ft)
15 jpu's

Age 34
BW 145#

As rx'd:

16:49

bw 168 age 38
45:00
pullups subbed for rope climb 30 reps per round
20# DB thrusters 25 per round
100 feet walking lunges
4 rounds

we did this at the station.
Wow! Do I suck at towel pull-pus!!
only did 15 per round and more than half had a little jump
18:42

Anthony (BW=180)
Notes: 2 Rounds
Time: 4:53

Jodi (BW=103)
Notes: 2 Rounds
Time: 6:11

stephane 29\195
As Rx'd
Time:18:40

19:07 as rx'd

subbed med ball with thursters with olympic bar.
20 standing lunges per round.
15 towel pulldowns w/140lbs.
2 rounds
4:39

sub'd
15lb. wall ball (most weight i could find)
30 jumping/assisted pullups per round.

25:04

i'm sure i'll be quite sore tomorrow for Jackie

sub'd rope climb for 15 towelies per round
the rest was as rx'd
time of 18:50
the last set of towelies were somewhat assisted.

19:17
16lb Wall ball-10ft target
5 rope climbs + 8 rope pulls
100 ft walking lunges
4 rounds

Whewwww. Even with deviations this one was tough.

Wall Ball tosses were done with a 10# ball (heaviest I had available).
Lunges as rx'd.
In place of the rope climbs, I did:
10 towel pull ups, 10 closest grip (palms facing eachother) pullups, 10 towel pullups, 10 more close grips (palms facing eachother), and 5 towoel pullups. (45 total per round).

This actually seemed to work my forearms more-so than my back/bis. They killed me.

44:15. At least this gives me more room for improvement :(

Joy Beth
180 towel jumping pullups
3 rounds of 12 lb wall-ball and lunges before pukie came knocking...didn't finish fourth round

Joseph
280 jumping towel pullups
4 rounds of 20 lb wall ball and lunges

as rx'd with sub of 12# wall ball instead of 20#
22:23

37/180
cfwux3
subbed 15 towel pullup for each ascent...otherwise as rxd..21:05..beatdown!

29/m/174

Had to use 12lb medicine ball (all we had)
every thing else as rx'd.

time: 15:11

Jeff-As rxed 16 min. no legs on rope climb
Charity- subbed 10 towel pu's/ascent and 16# wbs 23:35

24/m/165#
as rxd-
14:01

11:35 with subs

-subbed 10ft rope climb for 15ft (no space for 15ft)
-wall ball 19 lbs

4 rounds for time of:
20 pound Wallball, 25 shots (subbed 45# bar) (3d and 4th rounds were a little broken)
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents (subbed 45 jumping towel pullups per round, very broken)

BWT: 177. This took a long time because of jumping towel pullups. Felt good about thrusters. A few days have passed since I did the workout, and I really can't remember my time. Didn't like doing 4 rounds!

3 rounds - 17:27
Towel pull-uos as sub
15lb wall ball

26:29
20lb thrusters x 25
30 lunges
45 pu first 30 second 35 last two

12:10 as rx'd

4 rounds for time of:
12 pound DB Thruster, 25 reps
30 lunges
10 Pull Ups (on rings)

Complete in 14:07

Just a little note that may help some readers with lumbar issues who want to squat. I had disc surgery in 1985, and occasionally still have some pain with sciatica. I do love to squat. so have cut way back on weight and changed technique. I now place my feet narrower, just inside shoulder width, and keep upright. As I go down, I exhale, which is new for me, as I always took a deep breath on the way down. This seems to allow me to go deeper, with less pressure on the low back, (and on the lower abdomen and testicles) and drive up from the bottom inhaling on the rise. At the top, no more than a one second pause and down again. So by the 15th rep I am gulping air if I picked the right weight. The key is to pick a weight that you can do non-stop reps for 15-20, which will be way lighter than either breathing squats with several second pauses, or low reps. 37 years ago I did a set of 20 with 355 and the next set was 14 with 385. Now it is 185 for 15, but moving up in the new technique. I wish I didn’t have back issues, but I do. I do hyperextensions instead of deadlifts for the low back. Hyperextensions keep you from axial loading the discs that occurs when you do a deadlift. Of course squats do axial loading, but you are not (or should not be) flexing forward and then back which causes protrusions when the spinal column is vertically loaded, unless your discs are perfect and your supporting ligaments and muscles are too.
Perfect deadlifts with higher reps are safer. The heavier the weight and lower the reps, the rounder the back.

To Rob in KC regarding climbing rope for outdoors.

The only rope that will last several seasons outdoors is the "unmanila" rope, which is braided and slightly hairy polypropylene. The issue with it is is that it is more slippery than a manila, so you generally have to wear some kind of glove to get a purchase on the rope. I wear latex gloves, as leather doesn't seem to work. My Unmanila has been outside two seasons and it seems ok here in the rainy northwest. I had a manila rope before that was not a climbing rope, just a swing, and it broke on me after about 3years outside.

Subbed 30 jumping towel pull ups first 2 rounds, 15 next two rounds. Rest as rx'd

21:58

11:17 as rxd

3 rounds only 28 mins subbed jumping towel chins for rope climbs

22:00
subbed 20 towel pull ups
subbed 1 plastic wrapped package of 16 1 liter water bottles for wall ball
Not a thrilling workout

m 34 bw 164

Stupid managers at my gym kept interupting me telling me what I could't do causing me to pause my stop watch and forgetting to re-start it for a short spell.

warmed up with my first spin class beforehand.

Sub 15 towel pullups per round.

Approx 20 minutes.

Age 35
Bw 186

Ran outta grip on the last few rope climbs. Last round, only was able to do two ascents. Otherwise, as Rx'd. Ow!

26:41

cfwux3 (-pulls)
20 pound wallball, 25 shots(subbed 22#/9'target)
100' walking lunges
15'rope climbx3 (subbed 25 towel pullups)
27:48
Boy, that (I) sucked as bad as I thought it(I) would..after 4 days off w/ flu

Vincent 18/225/M
12:32

Dad 39/235/M
18:33

I can still deadlift more than him

m/ 29 yoa/ 6'1"/ 255 lbs.

1. Extra Cardio (A.M. Session)
30 minutes incline walk on treadmill

2. Warm-Up
8 hours of police impact weapons training

3. WOD (P.M. Session)
4 Rounds Of:
45