Here's a picture of the scapula for anyone else who is like me (too dumb to know what it is exactly)

http://accel7.mettre-put-idata.over-blog.com/0/07/51/73/scapula-shoulders-baldes.jpg

(pic safe for work and kids)

Nice, Coach!

Thanks for the video coach.

Nice to see that I'm doing it right.

Steveo

Coach - I've just planned this one to post for our local WOD for tomorrow, then here it is! Wow! Karma I guess.

Coach,
what's 50 squats in metric?

that's body squats, right?

Is there a superior method of pullups: palms out vs in, or should I alternate them?

thank you

Paul,

Yes to body squats, add no weight at all. For the pull-ups, yes, alter your grip if you can though it's not a pre-requisite.

Guess I'll be doing this work-out 2 days from now (in Singapore most likely). Doing the partial CFT tonight (no cage so no max squats).

I have been doing DLs for a while now, however, I cannot use the overhand grip when I start loading the weight on the bar.

I have to use the left hand - thumb facing 9 o'clock and right hand thumb facing 9 o'clock. Is this wrong??

21 yo M, 145lbs

"Barbara" as Rx'ed

1 - 2:19.03
2 - 2:10.69
3 - 2:10.59
4 - 2:40.69
5 - 3:36.63

I don't think I paced myself correctly (=

#9 LaurenJ

I do the same thing as the load gets heavier. I assume it is because I am right-hand-dominant and the under-hand grip is stronger. Unfortunately, I don't know if it is right or wrong, so hopefully someone will provide the answer.

it is called the over/underhand grip. it is very good for gripping a heavy bar. May I suggest 2 things about this:
1: switch hands regularly for a more complete developement
2: try to use this on your top weights only. use the normal overhand grip for all sub-top weights for better grip training.

train hard, train smart and have fun, Johan

What is the correct angle of the thighs at the start of the deadlift? As I watch the video over and over, the ladies all have a different angle, with the first and third lady (sorry, don't know their names) going down closest to parallel to the ground. I know the hip is suppose to be higher than the knee, but how high? I ask because I think I am using too much back and not enough leg drive.

Kipping pull-ups:

Hey all, I had a discussion with a guy at the gym who was telling me kipping is not effective. I went through the whole "same work in less time = more power" argument. Then he made some points that I need help arguing against. He said that the work done is not the same because momentum is doing some of the work for you when you kip. He said if the work done is the same then a person should be able to complete the same amount of reps in a strict pull-up as a kipping one. Anyone that can help me counter those arguments I would appreciate it.

I may misunderstand the whole kipping philosphy. Is it in fact true that a strict pull-up requires more strength but the kip is a more effective functional full-body exercise? I have read the journals on it but am still confused. Thanks for any help.

Suggest using hook grip if your going to use overhand or pronated grip for DL. I've only pulled 365, but haven't even come close to losing my grip. It's also essential to become comfortable with a hook grip to be proficient in the olympic lifts. one hand supinated and one pronated in generally called an alternating grip.

Mike OH - There is no correct upper thigh angle. It will depend on the length of your femur in comparison to your tibia and the length of your arm, etc. Coach has actually addressed this question before. If you have your back locked into a solid position with a good lordic arch and you keep your weight on your heels, drive straight up with your backs angle with the floor remaining constant until you break the plain of your knees and then stand up - you will be fine. YOu can't pull too much with back at the start because you can't bring the bar through your shins. If you push your but up ahead of your shoulders this will change the angle you back makes with the ground and you will put your back in a compromised position. If your shoulders and your hips rise and the same rate initially you will be fine.

Aloha Hard Chargers!
I just wanted to announce that I posted a "dummy's guide" for building a jump box. There is probably some information missing in what I have written but you should be able to fill in the gaps (I am not a wood working guru). Regardless, I hope you find the guide useful. I have some diagrams and pictures to assist. The information is on the message board under Community. Anyone is welcome to send questions my way.

As a quick background on me, I am a former Marine turned couch potato, turned crossfitter. It has been an outstanding 4 months! Hopefully this little contribution can express my gratitude to Coach and all of the other key contributing members in this community. Without ever meeting you, you have all impacted my life greatly!

Regards,

Garth

#14 All i know is a pull-up is getting your chin over the bar and kipping gets it up there faster. I can do about 15 clean dead hang pull ups in a row before exhaustion, and about 30-35 kipping before exhaustion, either way I am reaching exhaustion it just takes longer because I am using more muscles. For bodybuilding dead hangs might be a bit more beneficial, but we're not body building.

Better yet, hang the guy at your gym from a pull up bar and light a fire under his ass, then see which one he uses to get him to safety faster and with greater ease. I think he'll have more respect for kipping:)

Delaney, How are things bro?

3 rounds and spewed up!

Ok, if no one else will say it,

Nicole is sooooo hot!!

seriously though, she's my biggest inspiration, I go through WODs thinking "one day I might be as strong as Nicole!"

I <3 Nicole!

Nicole is bangin for sure.

Only did 3 sets.

5m53s
6m29s
6m42s

I actually felt stronger in the 3rd round at some points, but obviously I didn't go faster. Each exercise was bloody hard to do, but 3 minutes is a good, long rest.

I did Cindy 2 days ago for a PB, so I was a little sore still from that, but I also rested yesterday so I don't think I can blame too much on that. I'll definitely do 5 next time...

best

photo

ever.

lookin forward to lunchtime!

#14

The minimum amount of work you can do in getting your body over the bar, using any method, is the distance your centre of mass travels X your weight. This is a law of physics. In physics, WORK is energy, and is equal to FORCE X DISTANCE. FORCE on Earth is equivalent, when raising a mass, to MASS x 9.8 (acceleration of gravity). In reality, you will use more than that minimum energy due to friction, inefficiency in the muscles etc. Your body alone supplies this energy, so whichever method you use, your body is expending the same amount of energy to do one pull up. POWER is WORK / TIME. So, if you can do a kipping pull up twice as quickly as a strict one, you are expressing a POWER that is twice as large.

If you can do twice as many kipping pull ups as strict ones, you will have expended twice as much energy. In the strict pull up, mainly your lats and biceps convert this energy to motion. In the kipping pull up, you use most of your body. Initially, the energy is used through your muscles to generate horizontal movement. This is then converted to vertical movement by use of your muscles. The effect of all this is that the strict pull up is limited in endurance by fatigue factors in the biceps and lats, as they are doing all the work. It is unlikely to be limited by cardiovascular/metabolic fatigue. The kipping pull up, because it needs a relatively smaller contribution by the biceos and lats - and all the other muscles involved - is less likely to be limited by any one of those muscles reaching their limit of endurance, and will therefore begin to challenge other aspects (metabolic conditioning etc).

Finally, the kipping pull up trains a load of other things - body control, momentum generation, functional movement etc which the strict pull up doesn't.

Now all I have to do is actually learn how to do a kipping pull, up and I can put all that waffle into practice!

Phil

#14,

The other two posts put it out there that you're doing the same amount of work. It's that you're using your entire body to generate the energy and not just your lats and biceps.

Now, for strength training, the strict pull-up crowd will claim you get more their way. What they forget is if you're able to get 2x the pull-ups using kips, your grip gets stronger as your withstanding MUCH more force, and you still get to hold the full force of your body at the top of the pull-up. Lastly, I think I see better arm extension (full ROM) with those that do the kip. The strict crowd tend to keep their arms bent.

Still, on occasion, it's good to do strict pull-ups. For anything else, it can make for a good bench mark, like with bench press and over-head press. CrossFit does strict at times with L-pull ups, towel pull-ups, no leg rope climbs, max weighted pull-ups, etc. Kipping just seems the best way to improve not only pull-ups, but probably other areas (coordination, endurance, grip strength, etc) that help you be a fitter person. YMMV.

Hi!
Im pretty new to the hole crossfit training method. About todays exercise, is it supposed to be 5 rounds in total, one round of each exercise or 5 rounds of 20 pullups, 5 rounds of pushups, then 5 rounds och situps, etc, etc..

Plz help a rookie...

Keven,

Round 1:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes.

Rounds 2-5: repeat above

Pullups: Getting better, but still the weak link for me.Did 15/round today, otherwise as prescribed.

1: 4:28 (No broken sets)
2: 5:27 (Pullups and situps broken. Some kipping)
3: 5:09 (All Broken)
4: 6:56 (All Broken)
5: 7:24 (All Broken)

Lots of reps in there. Starting to feel stronger - if not necessarily more proficient at this stuff.

Glenn
3:14
3"22
3:23
3:24
3:30

PJ
2:43
2:46
2:48
2:54
2:58 (just made it)

Sit-ups are the weakness took about 1:10 for each 40 sit up reps and about 4-5 sets, even with kipping sit-ups.

19:06 running clock ... all 5 rounds...no time to rest this am

6:00
6:46
5:42
5:52
5:56
Forgot to rest between the first 2 so I divided by 2.
Otherwise as rx'd

# 4...I too had a vision of barbara this morning...I am putting my new crossfitter wife through a modified version of it as I do Babs as Rx'd

#14, Steve,

You aren't going to get too far arguing physics with people who don't understand physics. Try these for counter arguments:

"He said that the work done is not the same because momentum is doing some of the work for you when you kip."

Where does this momentum come from? Who does the work of creating it?

"He said if the work done is the same then a person should be able to complete the same amount of reps in a strict pull-up as a kipping one."

By that logic, you should be able to do one-arm pullups as fast as you can do two-arm pullups.

Thankfully the Coach is now specifying a reasonable duration rest between rounds. There are some titans of endurance who don't need it, but I certainly do.
I think the argument about kipping versus strict pull-ups is an apples to oranges comparison, they are not the same thing. As for momentum carrying you over in the kip, this may be true, but it is momentum you developed through timing and an explosive kip coming from the core. Getting a little scientific, the momentum is P=m*v, mass times velocity, and the kinetic energy due to v is KE=1/2*m*v^2, and this represents the work energy you must generate to get yourself moving at velocity v. In the kip, this energy input occurs at the bottom of the swing with v mostly tangential to the radial arc you are swinging through. This requires a high peak power input that must be timed accurately, and it also requires a stronger grip because the centripetal force on your hands required to hold you in that arc is m*v^2/R, where R is about your arm length. You can do kips faster because you are moving faster, and you can do more kips because you are using more muscle groups instead of isolating the work to the arms and lats. It's true that gravity is handing you some enrgy back when you are on the dwon swing, but you have to work to break it and reverse direction at the bottom, nothing comes for free. Kips are a superior athletic workout and it takes practice to learn them.

Had to do Barbara with Sun's WO to make up.
Bad read on the instructions so I did the whole thing for time with no rest between. 33:10 pull-ups were broken 1,000 different ways from Sunday.

dumb american treadmills don't do metric, so I ran 1/2 mile intervals at 4% incl.; pushing to get out the door to work on time so 3:46, 3:11, 3:38

have a WMD day!

Oh Boy was this one fun!
5:24
6:02
6:24
6:44
7:15
Pull ups on the gravitron slowing me down

Mark = 3:43 T = 4:28
4:02 5:06
4:22 5:05
4:53 5:06
4:46 4:49
"Barbara" as Rx'd some Jumping pull-ups,
Modified Push-ups(needed
to keep it moving)

3:46
3:37
3:28
4:27
5:53

as rx'd

2:45
2:40
2:40
3:00
2:57

BARF 12 mile run yesterday. Dead to the world.
As Rx'ed
2:41
3:02
3:20
3:23
3:27
Sit ups and squats slowed me down. Set up the rings and did ring pull-ups.

Did one round due to time constraints...if only I could bang out more PUs at one time.

1st rd - 3:11
2nd rd - 3:23
3rd rd - 2:52
4th rd - 2:55
5th rd - 2:54

4:25
5:12
5:48
6:13
6:10

4:44
6:20
7:07
8:00
6:40
total time with rest 44:51

Here we go. Under the weather still, but had to do it.

No warm up and this hurt my first set time. Never realized how important until CF.

10 pull ups only, on a time constraint and that is weak link. I know, I know, should put more effort here.

7:50 start
7:55 - 5 min
8:02:10 - 4:10
8:09 - 3:50
8:16:30 - 4:30
8:23:30 - 4:00

Male, 27, 6'2", 250lbs, newbie

Swam this AM then headed to the gym for "Barbara". Did 2 rounds scaled back:

10 pullups (w/partner)
20 pushups
30 situps
40 squats

Round 1 - 3:25 (me); 3:31 (partner)
Round 2 - 4:41 (me); 3:57 (partner)

I started really feeling it on the 2nd set of pushups. I might have made 3 rounds if I hadn't swum, but clearly, I've got work to do!

By the way, if anyone wants swimming workouts, I'd be happy to pass along what I do. Here's what I did this AM to give an idea of what I do. Note: I swim in a 25 yd pool so all intervals are based on that.

Warmup: 300 swim (choice); 200 kick (choice)

1st Set: 8 x 50yds choice swim interval = :55
#1 - 25 easy/25 build;
#2 - 25 fast/25 easy
#3 - 50 fast!
#4 - 50 easy
Repeat for #5-8

Main set:
4 x {100 Freestyle SPRINT!, 50 active recovery}
interval = 2:30
**I held 1:06s & 1:07s**

2 x 200 pull only {25 freestyle, 25 backstroke} moderate effort. 30 seconds rest after each

2 x {100 IM SPRINT!, 50 active recovery}
interval = 2:30
**1:13 & 1:14 on these two**

200 warmdown

**note: IM - 1 length of each of the 4 strokes in this order: butterfly, backstroke, breastroke, freestyle**

Send me an email if you want me to pass on swimming workouts.

Yesterdays' WOD completed today; Treadmill at 1%.
3:30
3:21
3:21

20 minute break then Barbara; broken sets throughout.

8:51
8:25
10:00
6:57*
7:54*
* "cheater" push-ups

3:59
4:08
4:33
4:10
4:25

WHEW!
Usually I'm more pumped after a workout...now I'm just tired.
Trying to keep in shape for my PRT this Saturday - the morning after opening night of the spring musical...

did the total prior to this, cut it down to 3 rounds
5:50, 7:00, 7:15

sorry, last time was 7:46

as rx'd

4:30
5:50
6:15
6:50
7:15

met goal of all below 8mins!!!;-)

22 m 5'11" 150#

last time i did barbara, i thought i almost died. This time was really no different.

rd1: 2:33 as rxd
rd2: 2:33 as rxd
rd3: 4:04 broke push ups; situps; squats
rd4: 3:47 broke all
rd5: 3:27 broke all

People talk about having the endorphine rush after they workout. The only rush I get, is to drop on the floor and make sure I'm still alive. Enjoyed another WOD. Have a good one everybody.

as rxd
2:46
2:45
2:43
2:42
2:41
Avg - 2:43

Last time avg - 3:00

Wow. nice, uh... photo.

5:06, 4:47, 5:13, 5:35, 5:24. Smoked my previous times which were in the 6:30 to 7:30 range and I am not even feeling well today (chest cold and chinese new year feast last night).

44/175

3:30
4:49
6:23
6:35
7:30

Can you say "Pace Yourself"....I can't.

As rx'd

Rounds:
1. 2:35
2. 2:24
3. 2:49
4. 3:15
5. 2:56

Great workout. Pull ups became broken on the 4th and 5th rounds and squats were burning trying to beat the clock.

Ryan

Age: 41
BW: 164

1: 2'41"
2: 3'00"
3: 3'32"
4: 4'00"
5: 3'30"

Total: 16'43" (28'43" w/rests) PR

compared to:
20'0" on 12-1-2006
18'30" on 06-19-2006
21'00" 01-17-2006

I realized I need to scale my workouts down quite a bit to avoid overtraining. Did this at 50% - 10 pullups (Negatives first set, assisted after that); 15 pushups; 20 situps; 25 squats. Didn't time each round but my time was between 3:30 and 4:00 for each set.

Total time - 41 minutes including warmup.

My plan is to gradually work up to the WOD as rx'd. May take a few months.

5:03
5:59
6:46
7:07
7:22

Did Helen today to celebrate my first Xfit workouts last month this time. I messed up the sequence last time, so I can't tell if I made progress over the last month, but it seems as though I knocked off 90s (11:25 today). Hell of a lot better now at kettle swings and pull ups. Looking forward to doing Barbara tomorrow - and I finally got rings today.

#14 - the questions to answer are (well answered above), do you want to isolate certain muscles and work on strength of those muscles only, or do you want to use the whole body in coordination to generate power and power endurance? You can also ask the "smartest man alive" those questions.

He's probably coming from the 'isolate certain muscles to target them for work' mind set which is what body building is all about. What they mean when they talk about 'correct form' is "how to force the body to not work together." I used to be all over that but I'm liking xfit a lot more right now. I had a guy tell me once to 'move the bar slower, control the weight' and I remember thinking how worthless that kind of activity was in applying whatever strength I was gaining to martial arts - in punching/kicking/positioning to punch/kick, it's never hard to go slower, it's hard to go faster with greater power! I knew I didn't need to work on 'slower.' Now I have found the way I wanted to work out then. In all of the xfit activities I've tried so far, the faster I can safely make myself go, the better.

#55 jpf - wow.

3:27/3:23/3:31/3:35/3:56

Hey-

5:36
6:42
6:32
7:06
6:36

Ring pullups w/ugly kip, situps w/abmat

-K

Felt like garbage going into it but smoked my previous time.
3.08
3.39
4.19
3.58
3.52

Tariq

45yom/179

elapsed time - 40:53 (back on 30-Nov-06 - 41:45)

4:00 (4:15)
5:04 (5:30)
5:57 (6:10)
7:03 (6:10)
6:51 (7:40)

as rx'd
3:24
4:32
4:02
5:08
5:35

impoved my total time by about 30 sec.
from last Barbara

Back Extensionsx15x2, Squatsx10x2
5:39
6:48
7:57
7:23
7:50

3:47
3:56
4:15
3:40
3:34
All pull-ups were assisted on gravitron 55#
Last 2 rounds, had to drop to knees on push-ups

I kept trying to talk myself into either 3 rounds or a 'lite' version. Once I had three down however, I decided to just grind through the whole bit. So the only sub was the green assistance band for the pullups.

Times:
~6:00 (forgot to start my watch, ugh!)
6:14
6:31
7:14
7:17

I'm going to go lie down now...

Jodi (BW=103)
Notes: Only had time for 3 rounds. :( Forgot to start the stop watch on round three but I'm certain time was similar to round two.
Situps: hands touched floor at feet and over heat each rep

Round 1 - 4:41
Round 2 - 5:20
Roune 3 - 5:??

Jodi (BW=103)
Notes: Only had time for 3 rounds. :( Forgot to start the stop watch on round three but I'm certain time was similar to round two.
Situps: hands touched floor at feet and over heat each rep

Round 1 - 4:41
Round 2 - 5:20
Round 3 - 5:??

as rx'd chest to deck full lockout push-ups, a to a full hip ext. squats, abmat sit-ups.
3:08
3:10
3:21
4:11
4:31

As rx'd
3:33
4:05
4:13
4:48
4:59

Squats slowed me down, legs are shattered from Doom Hill sprints yesterday

5:22 jumping pull-ups
5:24 " "
4:40 " "
4:11 " "
4:05 Band assisted pull ups

as rx'd

5:25
4:48
5:43
6:21
5:55

29yr/220lb

Overtrained my back on Michael a few days back, so am laying off my back and hams.
100 pullups, 100 ring dips, 17:57

280#'s/43 yom

Did three rounds only, could not get out of the chair for round 4 (worried the flu bug might be after me).

Today/Dec. 1, 2006

1. 5:02/8:03
2. 6:13/8:00
3. 7:57/9:04

This BWT stuff really wipes me out. I guess I need more of it.

Relatively new to CF, so I lightened up the WOD a bit.

38/M/198#

10 Pullups
20 Pushups
30 Situps
40 Squats
w/ 3 min between

1. 4:39
2. 4:20
3. 4:21
4. 4:29
5. 4:45

Lightheaded and dizzy at the end but an asskicking workout - love Crossfit.

And I second the call on best photo ever of Nicole - ummmmm wow!

as rx'ed

kipping pu's of course

34:30

David B: 5:41, 6:01, 7:28, 8:43, 8:58
as rx'd

Leanne: 5:35, 6:50, 6:42, 7:34, 8:05
pull-ups with blue band & push-ups on knees

3:51
4:54
5:11
5:37
5:36

Only 2.5 rounds. Haven't been able to xfit for a while. Sickness & business travel.

Now that I can sit up properly, I look at my workout and laugh like a little schoolgirl. How pathetic!
Amazing how quickly you lose endurance.

Dave
Xfit in Omaha

#63 Paul- I remember for a time the 'go slow, so you gain more strength' thing was very popular. I tried it for one WO, it drove me nuts, too boring! I was doing supersets before CF and people used to tell me that was wrong.
Now people just tell me I'm crazy. ;)

N- WOD
1. 6:11
2. 6:34
3. 6:34

She only had time for 3 rounds today. Everything broken but squats. Doing a mini kip with the pull ups.

K- still resting foot

Kate

M, 41 yoa
6', 195
33 min. 10 sec. as rx'd

Got a set of rings and did my first muscle up today. I was surprised that after reading up on the technique and using the false grip, it wasn't as hard as I thought it was going to be.

M/41/68"/182#

1st barbara - smoked me
screwed up and did 40 squats and 50 situps per set
have the silly pull-up bar in the door jamb which
makes kipping rather difficult to do.
3:27 no breaks
3:30 15+5 pullups
4:16 more breaking up the pu's
5:40 wheels completely off, jumping pu's at end
5:27 all jumping pu's

1st "Barbara"
41 yom 6'1" 173#
4:16,4:52,4:24,4:13,4:11
I didn't push hard enough in 2nd set, but figured it out after that

9 - LaurenJ - I use to use the alternating grip until I learned the hook grip, I never liked the alternating grip anyway. It always seemed to rotate the weight as oppose to letting it hang straight down from my arms. now I use the hook grip, it takes a little getting use to but I've lifted heavier loads "cold" with the hook grip than I ever did maxing out with an alternating grip. hope this helps. Happy CrossFitting!!

21yo male, 175#

So Im an idiot and didnt see the "3 min rest between sets" and i just stormed through 5 rounds. almost blew chunks on the situps on the last round.

24:01 start to finish.

Kate - rog the 'crazy' workouts. I told my traning partner the other day - as we loaded up the three bars - "stand by for the funny looks!" We got 'em but were way too busy and tired to care.

I'm still chuckling, btw, at N's response to you comment from a couple weeks back "do I need tennis shoes?" Kids are such great feedback on what's good an bad about us.

#80/Kegger - I don't notice a lot of 40+, 280# guys tackling stuff like this. Hooahh, as they say around here.

Time to get out of the office hole try a ring dip ...

Barbara as Rx'd:
4:03/3:54/4:21/4:33/4:26

For once pullups were not the weakness. Didn't realize we were supposed to rest b/t rounds. Stopped long enough to get some water and hold pukie back.

5:41
8:21
9:56
9:45
9.06

3:30/3:41/3:58/3:58/3:54

2:59, 3:14, 3:04, 4:19, 3:49. Look like I ran out of gas. I did this the time before the last time and recall scores bunched in the low to mid-3's. So a sub-3 is great and an over 4 makes me want to scream. Ah, that's CF! Thanks, Coach. BW:175, YOA:58

26 y/o male 225lbs cx for 1.5 weeks

3:50
4:20 half pu, half jummping
4:27 half and half
4:07 jumpping
4:20 jumping

28/M/185

1st completed Barbara. Didn't get through round #3 last time. Today: 3:48/4:32/5:09/5:29/5:09

30 yo M, 6'3, 220

3:40
4:35
4:29
4:58
5:11

last 3 to 5 pullups each set jumping
why are situps now so hard?

CFWU x3 (1/2 Pu's)

WOD
:02::45
:02::54
:03::17
:03::24
:04::05

Sit-ups killed me today. They were done anchored w/hands behind the head. Not the traditional CF style. I started breaking them up in the 2nd rd... Probably shouldn't of had that Muscle Milk before I started. Actually, I probably shouldn't of stayed out last night till 3 am.

Get some, Go again!

concur with #15 regarding hook grip on heavy deads.

Powerlifters use alternating (mixed) grip. Every powerlifter I know seems to have torn a bicep. This is not a rigorous study, but powerlifters also do not often perform O-lifts, which mandate hook grip.

Conclusion: tape your thumbs and try the hook grip.

My back *ALWAYS* fails before my grip. ALWAYS. I have snatch-grip deadlifted 365 and clean-grip deadlifted 405. I never reset my grip during Diane. I never reset my grip during warmup sets with 315# or 365#. I weigh ~180 (range 175-185). If I can pull hard with a hook grip, the odds are that you can, too. My back and quads are much more troublesome than my grip, for what it's worth. And honestly I suspect my quads are the weak point, because I only squat 325.

Just a data point. Make of it what you will. I am not some accomplished powerlifter who pulls 800 pounds in a meet. Then again, I don't juice and I've never torn a bicep. Your mileage may vary.

Thanks Coach (Glassman *AND* Rippetoe).

r.1 = 2:20
r.2 = 2:25
r.3 = 2:29
r.4 = 2:40
r.5 = 3:03

3:54 (I think, watch stopped),4:09,4:55,5:10,5:09

Yeah, Barb. Whatever.

Last times: 3:57,4:55,5:43,5:19,5:01

Gina/Wayne

5:15/5:18
5:09/4:56
5:42/5:10
6:08/4:57
5:53/4:56

As Rx'ed

2:30
2:34
2:37
3:29
3:38

as rx (last time)

3:25 (3:13)
3:42 (4:11)
3:55 (4:? )
4:42
4:57

goal: all rounds under 4:30

Stupid question.
What is "YOA"?
As in "58 YOA".

Is it 58 year old athlete?

M/23/150#

Skipped CFWU.
4:39
4:27
6:09
5:23
5:30
TTL: 26:08

4th week on CF, have a head cold today, so I scaled back to half reps on each round. I did 4 rounds total, now wish I'd have pushed through round 5. Heck, I'm excited I can do all my pullups without the gravitron now!!! Yeeha!

I just timed the entire effort, including rest between rounds. Total time = 21:20

2:30,2:50,3:18,4:08...done

bwt-165

complete melt down on set 4, did not have it today

46/M/230/6'3"

Today is my one year anniversary of doing Crossfit. Stronger, faster and more stamina than ever.

Even after a year though I still get really sore after some of the workouts. Does that ever stop? It's kind of funny because I do the WOD's so I can function better yet sometimes I really have trouble getting around at all. Do Nicole, Greg and all the other "Frankenfitters" get sore or are they beyond that? Still recovering from Linda and just wondering.

Thanks to all for a great year!

28/F/105#

did yesterdays WOD first:

800m: 3:45
800m: 3:36
800m: 3:35

Barbara- as rx'd

1. 3:27
2. 3:26
3. 3:05
4. 3:30
5. 2:47

i'm spent.

2:00/2:00/2:18/2:38/3:03
First time with Barbara, can't say I'll miss her.

2:35/2:34/2:51/4:17/4:20
completely toast the last two rounds

Two quotes come to mind:

1. From "Anchorman", Brian Fantana - "I am so HUNGOVERRR." Damn President's Day.

2. DJ from last week - "I am a delicate flower."

Embarrasing workout today - didn't seem to have a problem w/ it last time, but only made it thru 3 sets today:

4:47
5:56
8:14 (no, this is not a typo)

Dry-mouth and a stomach that was actually speaking to me, in addition to challenging pullups (would do between 10 and 14 on the first "go", but then break up the remaining pullups into sets of 2's or 3's), were the reasons for me being so dainty today. No excuses. I will make up for it on Wednesday.

5:01
4:55
5:08
5:33
5:02

5:01
4:55
5:08
5:33
5:02

M/31/165#
1st CrossFit workout ever...

CFWU x3 (Skipped PU's)

1 - 3:59
2 - 4:11
3 - 4:21
4 - 4:20
5 - 4:33

Pullups were sloppy and broken up in rounds 3,4,5 and the situps were pretty difficult...
I feel completely spent
Can't wait to try Barbara again and see the progression

I'm having withdrawals. My PT test is Wednesday, and I am missing all this loveliness all of you are going through! After that test it's two-a-days to make up on the lost work.

Oops. I only did three rounds (each for time). I guess I had some kind of mental lapse and thought that was all I had to do.

Anyways......
4:04
4:58
5:08

ouch,
4:08,4:56,6:00,6:05,6:56
5:19,6:11,6:23,6:43,7:35 - last time
chins and sit ups are what slow me down the most.
push ups decent
squats much better

pre: hang power clean practice
Post - zipppppo

5:30
4:49
5:45
5:49
6:05

Pull ups with gravitron assist, crunches for situps to maintain form.
3:50
3:42
4:10
4:10
4:21

Last three sets of pushups and pull ups were broken.

1- 3.12
2- 3.24
3- 3.30
4- 3.45
5- 4.02

2:34
2:44
3:34
3:32
4:07
An hour later, still feel light headed. At least I'm not getting the shakes like I did the first month after WODs.

48yr/old 200lbs
Pull-ups dead hang (7' bar)
sit-ups un-anchored on ab-mat

Round 1 5:46
2 6:35
3 6:38
4 7:04
5 6:51

Totally spent...

ratt

M/6'1"/160#/21yrs

As Rx'd w/ "hardcore" situps, numerous broken sets
1: 5'55.62"
2: 7'58.92"
3: 7'13.44"
4: 7'52.69"
5: 6'48.95"

After a night of wine drinking this workout nearly killed me. Thanks crossfit.

Gravitron pullups, everything else as rx'd

33:53 total, including rest. Didn't time the splits. Had to stop a few times to avoid barfing. Muscles were quitting before lungs. This is a new thing for me.

this is my second week doing crossfit. i didn't want to push myself too-too hard, so i only did half of the exercises.
female/31/131 lbs
1. 3:30 (assisted pull-ups - 80lbs)
2. 2:35
3. 2:55
4. 3:10 (5 real - 7 girly girl ones ;-)
5. 3:00 (only 10 push-ups: 5 real and 5 girly)

23yo/m/170
as rx'd

2:35
2:35
3:45
5:34
5:07

Brutal. Shouldn've left the squats and bench press alone yesterday.

5:29, 5:47, 6:15, 6:56, 6:21
sub'd:
assisted band pull ups (green band)
kneeling push ups
anchored sit ups
rest as rx'd

last time:
6:27, 7:11, 7:43, 7:46, 7:32

"Barbara"
48 Minutes

#107

Years Of Age

#133 -Tx -
Wrong abbreviation, right idea.

Tim: "Fat Barb" w/18# weight vest

3:30
4:01
4:25
DNF
DNF

The weight vest was not such a great idea.

4:20
5:50
7:20
6:10 - no pullups because i ripped my hands
5:55 - no pullups because i ripped my hands

CrossFit Oakland

37 bw190
last: 24:37 (no rest between rounds)
TODAY as rx'd w/ 3:00 min between rounds

1. 3:02
2. 2:55
3. 3:17
4. 3:46
5. 3:44

total w/incl 3min rest 28:46

WOD as Rx'd: 23:26 I have to go barf now...

Scaled to 3 rounds only, with many-many broken sets
(pullups sets of 5,4,3 ; pushups sets of 10; situps sets of 20)

previously (30th nov) : 9:40, 12:15, 12:10
today : 7:07 ; 7:20 ; 8:00

about 12 minutes or 35% faster !!!

Babs had her way with me.

as rx'd (except switched 2 jumping pullups)

8,7,8,8,8

no visits from evil digestive clown.

3:39,4:45,5:16,5:25,5:42

I was only able to get 4 rds. Feeling kinda yucky, almost skipped today's wkout.
4.45.93
5.36.14
6.33.50
6.19.66

5:45
4:57
5:57
4:53
4:33
Pull-ups and push-ups took the longest. I'm visiting my parents so no gym and the cold is killer on the old lungs. (complain, complain)

as rx'd

4:25/5:10/6:20/6:50/7:15

Did yesterday's and today's

800m run/2 min rest x3; 3:40, 3:35, 3:23

"Barbara "
2:25/2:26/3:05/3:13/4:05
Pullups broken on last 4 sets, had to rest for 4 mins for last 2 sets.

3:05
3:37
4:39
5:15
6:31

push-ups done with feet on balance ball, hands on barbell

35:14

24 YOM bwt 189
3:04
3:42
4:49
5:24
5:42
For those who completed all rounds in under 3 minutes you have my utmost respect; this one rocked me. Great workout!!

32 y/o male
222lbs
6'3

Did 1/2 Barbara, max effort.
10 pull ups
15 push ups
20 sit ups and finally
25 squats

5 rounds NO rest, pressed for time and I haven't done these work outs in a while.

13:35'69 rainy HUMID day in Guam.

I am going to puke now thank you.

substitutions: 10, 15, 20, 25 reps, 3mins rest
2:33, 2:25, 2:51, 3:06, 2:57

M,32yo,200
as rx'd
pull-ups,kipping
push-ups,honest
sit-ups,ab-mat,no anchor(rds1-3)
squats,A2A
4:02
5:45
6:05
7:40
9:30
Started really good and phased out,don't know what happened. Did do Tabata sprints this morning, but hate to use excuses, too many excuses leave little room for effort. Will work harder next time.

45 minutes total time.

Strict pull-ups vs Kipping.
Strict pullups do work body control. It certainly makes sense to me that if you use less of your body, you should be able to execute fewer efforts of the exercise. ( ie:shoulder-press,push press,push-jerk) Kipping pull-ups do the same. they teach velocity, explosion, body control etc. simply more functional.

Have your friend try pulling himself over a 7 foot concrete wall starting with a partial grip because there is no bar. ( i am sure he can do both, but which one was more efficient ?

I would not argue his points, I would ask him to define the "work he is supporting" I suspect he will talk himself into a corner.

The kipping philosphy is more body involvement, more productivity. The only thing a strict pullup has over a kipping pull up is whatever parameter the user has imposed on the effort or his goal. As previously mentioned if the goal is to get over the bar as many times as possible, Kipping wins. If the goal is to get over the bar explosively, Kipping wins.

All of this said I certainly see no issues with doing both.

bwt 240 age 31
barbara
rd 1 5:22 +:04
rd 2 6:12 -:27
rd 3 6:59 +:52
rd 4 7:29 +:47
rd 5 6:32 +:21

time was up +1:37 from last workout, but my first two rounds were better just couldn't recover after that. Not sure if doing a double wod yesterday hurt or what, but i looked it up and the two previous barbara's were proceeded by a ME squat wod and were on the 2nd day of the cycle, probably looking into it too much, need to just push harder.

26yo/M/68kg

"Barbara"

1 - 3.44

2 - 4.02

3 - 4.02

4 - 3.38

5 - 3.28

First dance with this good lady. She sucks.

43 yoa 200/lbs

as rx'd Barbara

1 - 5:16
2 - 5:36
3 - 3:24
4 - 4:06
5 - 3:19

Body Combat class

oohh yeah!!!!

And I do agree, Nicole does give the hottest demo's. And she is even more beautiful and graceful in person. Personality as well. Thanks Nicole!

Forgot the three minutes

31:08

Wow...this one surprised me. I only finished 4 rounds. I felt dizzy and lightheaded, so I called it quits. Better luck next time.

4:51
5:21
5:44
5:35

As Rxed
Kipping Pull Ups
Push Ups off Hex DB Handles
Unanchored Ab Mat Sit Ups
Squat to D Ball
2.33
2.57
3.16
3.34
3.31

4:04 4:12 5:21 6:03 5:53. 25:33 total, better than last time. I've done this workout 3 times now, and all 3 times, it's the closest I've ever come to meeting pukie. Semper Fi.

3:32
4:20
4:30
4:29
4:12

first round as rx'd
rounds 2-5 reduced each exercise by 10(ie 10/20/30/40)

5:31/3:30/3:24/3:28/3:26

40 yom 6'1"
CFWU (modified)

(sub's reverse pull-ups)
7:28
8:09
7:59
8:30 (knee push-ups, hands free sit-ups)
7:55 (knee push-ups, hands free sit-ups)

27/male/250lbs Cf for 2 weeks.
6:13
6:41
7:28
9:16
8:52
jumping pull-ups, everything else as rx'd.
had to crack the whip at pukie around #4 so he wouldn't rear his ugly head. thanks CF, This rocks!!!

Oh lord. Hoped that this would enable me to eat something before work. Yeah, right.

3:09 3:17 3:39 3:49 3:49

Used the rings. Anchored situps. About twenty seconds per round off my PR pace. The rings likely account for some of that.

-D.

As rx'd
2:53
4:21(weak mind...gave up)
6:19
7:02
9:27

Total = 39:30
Next time, no rounds over 4:30!

Barbara - as rx'd
(abmat situps w/hands behind head nothing to hold feet except air; all squats to dynamax ball)
1 - 4:08
2 - 4:35
3 - 5:20
4 - 5:34
5 - 5:16

On Rounds 3 and 4, felt light headed. I didn't eat enough throughout the day. Definitely out of the zone when I started this at 5 PM this evening. About the same level of performance as on 6/19/06, which is disappointing. Oh, well. Better eat right next time this comes around.

27/188lbs/5'9/M

24:23 mins. Straight through, no rest in b/t sets.

M/6'2"/200lbs/29yo

4:48
6:19
6:39
6:39
6:08

1:02:45

I have looked at this picture 6 times today....Maybe i should spend my free time working out???

smack that...

barbara as req'd

1- 3:20
2- 3:45
3- 4:54
4- 4:44
5- 4:23

out saturday and sunday due to stomach virus... probably should have taken off today also but this looked like too much fun... regretted it by round 4!

M / 48 / 5'10" / 176

Barbara

1: 4:41
2: 4:50
3: 4:54
4: 5:09
5: 4:54

bw: 185

3:14, 4:23, 6:23. Didn't feel good so stopped. I'm sure 20 hours to and from family this weekend didn't help either.

only did 4 sets due to lunch "hour", but was plenty to kick my butt.
came out fast, but was gassed by round 3.

CFWU (sans pullups)

Today (previous)
2.43, (2.55)
3.54, (3.10)
5.53, (4.06)
4.50, (4.25)
(4.05)

4 rounds of half sets, 35 min

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 20 steps walking lunge, 30 second L sit, 5 ring dips.

Barbara:
9:40 – 8:38 – 9:29 – 9:20 – 9:42

Compared to 061130: 11:16 - 11:10 - 13:47 - 14:34 - 12:38

I also was suprised by this one. Finished in 40:38, but it felt like a victory finishing at all. Was my time first time with Barbara.

M 175lbs 23yrs
CFWUx3
For the sit-ups I was on a glute/ham developer, I just went down until my back was parallel to the ground.

As rx'd: 3.51 - 4.23 - 4.35 - 4.31 - 3.54
Did not feel good.
The 3 mins were nice though.

5:10-7:05-8:33-9:29-9:56

45/242

#92 Paul- She is a funny one! There have been many times working out with both kids that we had to stop and take a laughing break.

Travis L- It's good to see you back.

Kate

1st set - 4 min
2nd set - 3 min 55 sec
3rd set - 4 min 51 sec
4th set - 4 min 36 sec
5th set - 4 min 35 sec

yesterday's 800m times were not accurate i was off big time

age 34
BW 180#

2 rounds only
5:26
10:20

next time scale to 50% and do all rounds

3:11, 3:05, 3:01, 2:58, 2:57

43/201

4 rounds 45:38

Feet anchored for sit-ups.
3.20
3.57
4.20
4.36
4.19

Age 30
BW 184#
5'10"

First Barbara, subbed jumping pull-ups, everything else as rx'd:
R1: 2:49
R2: 3:15
R3: 3:56
R4: 4:24
R5: 4:32
+12 minutes rest(3minutes after rounds 1-4) = 31 minutes

Total time was 40'34. Didn't time each round. Next time I'll time each round individually.
Breaks 3x4=12minutes
total without breaks 28'34

Ave time per round = 6'10

Only felt slightly naseous this time.

M/26/180
CFWUx3
WOD as Rx'd:
Rnd 1: 2.46
Rnd 2: 2.49
Rnd 3: 3.02
Rnd 4: 3.23
Rnd 5: 3.25
Total: 27.28

And I think we can all agree that Nicole is ridiculously hot.

age-40
bwt-210#
as rx'd
1-4:07
2-4:02
3-4:05
4-4:02
5-4:04
on last 3 rounds of situps I had some assistance by using my hands to help pull me up. I came very close to meeting Mr. Pukey!!!

No scaling
1st Full-figured Barbara
5:27
6:02
5:55
6:40
7:41

Happy Lundi Gras

Only had time for 3 rds today.
3:27
3:06
3:17
Pull-ups on rings.

When is Nicole going to do a Crossfit calendar?

My Mom's name is Barb, she's never smacked me THAT hard....

Not even worth posting times...I made it through all 5 though....

damn, Nicole is brutal hot...thanks for the inspiration.

+1 on the Crossfit Calendar.

Arms shaking as I wrote down times but this is how it went:

3:26, 4:46, 4:45, 4:53, 5:13

3' rest in between sets. Situps were toughest I think becasue of abdominal work associated with kipping pull ups. Anyone else agree??

27yo 200lbs

2:45
3:25
5:26
6:20
4:44

after 4th round, heard fat man by jethro tull

"... dont want to be a fat man...)

sped up for the 5th

M/33/179#/5'9"

Catch up day.
800m run w/ 2 min rest, on tmill at 1%
3:34,3:20,3:16

CFT
SQ-315=PR
P-165
DL=335, 15 less than PR
815 Total
Pressed for time and didn't build up to my ME's slowly enough, which hurt!

#119 5-jump-chump: looking forward to seeing how well you score on APFT as a CFer. . . . unless of course you're a 300 dude anyway. . .

The girl scout cookies, Belgium Whites and NYC air didn't pay off today...I feel horrible.

1. 3:52
2. 4:11
3. 4:53
4. 4:47
5. 4:55

Pull-ups were done non-kipping on a locked down, lat pull-down machine that doubled as a personal "shin and knee scratcher." Push-ups were done chest to floor, sit-ups with anchored feet from floor to vertical and squats were to a 12" bench.

Not feeling too good this morning; did the WOD later when I was feeling better.

10 minute GS set followed by Barabara while wearing a tight 15# Xvest:

3:06
3:24
3:37
4:02
3:55

All pullup sets unbroken; pushups broken all sets, situps broken rounds three, four and five and squats broken once on the 4th round.

The added weight made it challenging, but toughest of all was the constricted breathing due to the vest.

CFWUx3
(pull ups asst on gravitron)

3:16
3:52
4:12
4:13
~ 4 something...prob same as 3rd and 4th round, forgot to hit timer

Row 5000m
Whew- tired today and looking forward to rest day tomorrow.
Erin

Paul 38:24 ugh

#202 Kelly Moore- As always . . . just too badass!
Still inspired by the lunges-in-the-parking-garage post, from a few weeks back.
nice work!

as rxed:
3.22
3.34
4.27
4.41
4.27
(total time = pr)

168
30 minutes.

yesterday's WOD as rx'd:
1st 800-4:35
2nd 800-3:47
3rd 800-3:48

Today's WOD as rx'd:
3:05
3:40
3:37
4:39
4:21

I don't know why this one hurt so much, maybe jet lag, who knows

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

CFWUx3 15reps with Ring Dips + HSPU's

I only did three rounds of Barbara, just smoked

total time: 15:30

See Ya Tomorrow, Have Fun and Train Hard,

Billy

N: 4:56, 5:12, 5:45, 5:34, 5:43
J: 3:01, 3:08, 3:38, 4:43, 4:12

Did the Brand X "pack" version due to time constraints..
10 pull-up
20 push-up
30 sit-up
40 squat

This nasty girl STILL kicked my butt! Ouch..

1-2:20
2-4:00
3-5:10
4-5:40
5-5:50

felt horrible today. Pukie was lurking on the push-ups. I feel like I still haven't recovered from "linda" last Thursday...

age 17 bw 165

2:42/2:53/3:35/3:39/3:11

you guys are insane. I'm strong, I swear I'm strong...really...

6 mins and change, 7 mins and change, 8-9 mins and change, and then I stopped bothering to time.

as rx'd. 23 yom, 220lbs

1-2.58
2-3.39
3-4.49
4-4.52
5-5.55

I started to tank on the third round

didn't have a stopwatch so i had to use my cell phone. Did each set around 2.30 or so.

Just three rounsa, reps as rx'd

5:03
9:44
9:29

no rounds over 5:30 next time

Killed me today.
Did not time. Knew it was pointless.
Completed it, though pull ups were on the gravitron.
I am going to wean myself off it.
51 yom, 205lbs

Skipped the pullups:

3:00
3:00
3:05
3:15
3:15

Okay, first i did 5x5s of back squats and standing presses (first time i got 225lbsx5 a2a, w00t!) then i did barbara:

1-3:17
2-3:19
3-4:58
4-4:25
5-4:24

really considered quitting after the third round, so glad i didn't.

35:57, Same as (last time). Today after 5k.
4:30 (4:03)
4:32 (4:40)
4:59 (5:28)
4:55 (4:43)
4:59 (5:02)

Did Linda instead. Posted on that day. Will catch up to this one over the next triplet and rest day.

Team Lakeland

Barbara lite

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Neil:
2:24-2:57-2:55-2:55-2:58

James:
2:21-2:38-3:01-3:37-2:57(w/band assist on last set of pullups)

bw 185

total time (including all 3 min breaks): 35:22

work time: 23:22

all sets unbroken except situps, which were all broken.

5:02
6:50
8:52

Total time = 20:44
Total time including rest = 26:44

Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

--

"Barbara":

Sub'd:

3/5 Barbara (3 rounds)
Negative and jumping pullups.

Time not split and forgot 3 minute rests between rounds, but I took plenty of rests otherwise.

33:08 total time

--

55y.o. 5'10, 153lb
31:37 as Rx'd

Did yesterday's in 13:22 as Rx'd.

as Rx'd

3:25/ 4:00/ 5:01/ 5:36/ 5:20

last time did not finish after the 3rd round (was getting a cold), should have pushed a little harder in the later rounds.

Thanks kate,
still trying to juggle being back and keeping up with crossfit and building my gym and doing pt and riding my new bike and spending time with my wife and daughter and taking care of my house and everything else.

20yr/208lbs/6'3"
Used the kipping pull up, unanchored sit-ups.

Rnd 1: 2:48
Rnd 2: 2:57
Rnd 3: 3:15
Rnd 4: 3:19
Rnd 5: 3:30

...and then I yacked. So much for lunch. :)

31/ 183

2.5 rounds, stayed on verge of pukie.

Age 51/BW 240# (all squats OHS w/broom stick)
Round 1 = 6:50
Round 2 = 7:03
Round 3 = 6:16
Round 4 = 6:40
Round 5 = 6:29

190/m/34

As prescribed:
Round 1: 6:14
Round 2: 4:57
Round 3: 5:32
Round 4: 5:57
Round 5: 7:15

Have some work to do!

Bah...

10 Pullups (half jumping half nagatives)
20 pushups (half regular half on knees)
30 situps (all broken)
40 squats (all broken)

5:59
5:54
6:09
6:30
6:22

Looks like I got my pace right but I still need lots of work on strength.

i've been crossing paths with more and more people who have tried crossfit and have seen little benefit/results from it, like myself.
that can be a good thing or bad thing. it can be a good thing because more people are hearing about crossfit and willing to try it. it can be a bad thing because a lot of those people have seen little benefit from it.

although i ditched the crossfit approach a few months back, i still check the workouts regularely. there are a few good workouts out there that i find worth doing, and do not only take up three to four minutes of my time.

p.s. i saw a steep decline in the number of pull ups i could do while trying to "kip."

Hello all,

Late submission....but better than none! Koolaid was flowing.
3 of the 4 kateers were there but Radiman was a no show! Next time, Todd still healing his shoulder gets a MRI on Friday but were hopin no knives come out!

255lb M 41 YO

2:38 as rx'd
2:43 as rx'd
2:25 assisted chins rest rx'd
2:14 assisted chins rest rx'd
2:09 assisted chins rest rx'd

Sorry Bas didn't remember your results.

Shoulder feeling better working on ROM for overhead locking position.

Greetings,
Mark

As Rx'd (Woohooo!)

Rounds as follows:
5:33 (pretty cool, huh!)
6:50
7:50
9:22 (rest here only 2:00 )
12:12 (That is sheer bull headedness right there!)

Total time: 54:07.
Work time: 43:07

The push ups are killing me!

Sorry for the late post, but I had to wait till after work tonight. Probably my favorite Crossfit workout.

145lb M 28yo
as Rx'd, strict pull-ups with last set broken.

1:56
2:01
2:09
2:40
2:47

-yes, I saw pukie at the end of it.

Been doing WOD's for six weeks and have loved every rep of it...

As Rx's
2:56
2:49
2:58
3:16 (Pull-ups Broken)
3:25 (Pull-ups + Squat Broken)

Got the throw-up burps in the 4th round...great stuff

33 / 230#

6:15 / 6:10 / 6:05 / 6:30 / 7:00

Jumping pullups, otherwise as RXed

#1 = 7:01
#2 = 6:47.5
#3 = 7:33.5
#4 = 8:19
#5 = 9:40.4 lost count on situps ...

3 ROUNDS IN 16:22
Ab Mat Sit ups

21/6'3"/220

1 - about 6:00 (timer messed up)
2 - 5:59
3 - 5:44
4 - 6:44
5 - 6:56

Total - 31:23

as rx'd:

3:08
3:08
3:07
3:06
3:44

Probably won't drink a quart of milk and eat right before doing WOD next time.

33m/180#/6'/CF38

12rep CFWUx3

"Barbara"
1. 4:36
2. 6:04
3. 6:08
4. 7:25
5. 6:24

About halfway thru I used the "light" band to assist pullups. My wife sipped the coolaid. She did 3 rounds of 10,20,30,40!!

Barbara:
Round 1: Less than 4 forgot to start stop watch but I know it was the best round.
Round 2: 4:32
Round 3: 4:11 Pukie started to rear his ugly head
Round 4: 8:00
Round 5: 6:26

#234
Do you want some cheese with that whine?
S.A.D.!

"Barbara"
4:09
5:22
5:44
5:39
5:06
Pull ups broken and kipped - lats are still well done from Linda and workout of 070214.
some fun huh bambi?!

Hey monkeyboy #153 - where'd ya get a nickname such at that?!
Regards,

Jeff-Didn't finish-still too sore from Linda
Charity-Sq to ball-161# Sh Press-100 DL-235#

4:14
5:11
6:59
7:01
7:31

40:59 at altitude -- normally, I live on the beach

Dead hang pull-ups -- broken 10, 5, 5, need to figure out my kipping PU form

That is a WOD in 8 countries in 4 weeks.

jon h #247,

got the name from generally being a climber and being good at hanging offa stuff. Doing belly pull ups with a weights vest at the CF Manchester Play Day kinda cemented it! LOL

-Dynamic Warmup
-WOD: "Barbara"
1: 4:24
2: 5:21
3: 5:52
4: 6:06
5: 6:09

Total: 35:52

And my rings came! Did some dips, tried some muscle up stuff but (as expected) couldn't do one...who knew muscle ups were hard, huh?

Damn! I just realized I only rested 2 min instead of 3 min as rx'd...oh well, now I guess I'll improve by that much more for next time.

Hey Rog (#234) Thanks for stopping by to tell us you and your friends don't work hard enough or stick with something long enough to 'see any results.' And it looks like you caught us all in the Great Kipping Lie as well...

First date with Barbara

4.11
4.47
5.49 and at this point pull up form going to hell
5.46
5.19
+12
37.52 ... "and loving it"

She left me flat on my back, trembling and weak in the knees!

Warmed up with ring dips and muscle up practice - fun but I'm not there yet on day 1; then practiced ovhd squat with 45# bar. I want to do the 75 reps with 95# ovhd squat rep this week, missed it last time. In fact, I want to baseline all the 'ladies' and then repeat that before I leave Iraq in ~50 days.

3:57
4:00
3:54
3:37
3:45
as rx'd, none broken

4:26
4:17
4:45
4:53
5:03

M/38/185

First time I've tangled with Barbara.l She beat me up something awful.

As Rx'd:
3:30
4:00
4:30
4:20
4:33

The less said about the final round of situps and squats, the better.

More better faster.

37/M/190--Syracuse NY
As Rx'd:
2:06/2:12/2:16/2:19/2:36
Situps broken on last 2 sets; pullups in last set.

subbed jummping pull-ups and knee push-ups

6:16
5:38
5:46
5:50
5:24

Only 3 rds complete
5:30/8:30/10:00

Travis L- I hear ya!

Kate

49 yom; 230#

Posting a day late, I was only able to do three rounds before running out of gas. The pull-ups are my nemesis. I was able to do the sit-ups unbroken and the first two rounds of squats unbroken (the third set was two sets of 25).

6:13
7:35
9:23

Total time for three rounds: 29:11

1st attempt - sit ups were the slowest
6.01
6.31
7.22
8.06
8.58

As Rx'd except only 25 squats time constraint
Skipped rests
Total time 29 min

Had to do this one at home in a time crunch yesterday afternoon, so no pullups...only finished three rounds, and my legs are sore today after 150 a2a squats

3:50
5:20
6:13
5:52
6:11

as rx'd. man, i'm out of shape...

Anthony (BW=180)
Notes: as rx'd
R1: 3:06
R2: 3:11
R3: 3:58
R4: 4:32
R5: 4:19

Jodi (BW=103)
Notes: 3 rounds as rx'd (lunch time workout)
R1: 4:41
R2: 5:20
R3: 5:??

Not surprisingly, my shoulder slowed me down on pushups. Everything else felt pretty good, but I should be mid 2:00 on these.

Jodi did a mini version at noon because she had to study after work. She forgot to start the clock on the third round, but we'll trust here that it was 5ish minutes. :)

180/34
I did the workout at the range using the break to shoot while the HR was up...so the breaks were a little longer but it required a 150-200m run at the beginning and end of each round.
3:10
4:11
4:15
4:20
4:33

bw 165#

2'01"
1'55"
1'49"
1'53"
1'57"

5:31
5:44
7:04
6:46
6:35
What a poop show.

Well....Not really ready to return FT to CF. I thought I was ready to do so in January, mentally YES I am over anxious to return however after surviving an illness of 8m, & now having an injured achilles due to steroids/antibiotics I thought I would try "Barbara" out on a mild level.
I did as rx'd but only 2 rounds: 6:30,& 7:13...I had to do jumping & pure negative pullups; I dont want to be discouraged however I use to be in excellent shape and now I have zero strength and endurance...well the hill I must climb and I will in time....

3:21
3:43
5:08
5:44
6:02

done a day late...completed three rounds yesterday but couldn't push through headache...had to give it another go...last 2 rounds a little slower than last time but i'll take it

36:51
wu=20 min stairs level 12 on easy one
felt like puking

4:05
4:23
4:15
4:08

Darn, I didn't read it correctly.

Did not rest... total time: 26:00

BW: 164

As RX'd

AJD: 3:09/4:05/3:58/4:36/3:37
JRM: 2:45/2:55/3:00/3:07/3:55
TDF: 3:00/2:45/4:30/5:40/5:00
JJJ: 4:00/3:10/3:02/2:43/2:46
JF: 3:35/2:30/2:25/2:25/2:35

All laying on the floor afterwards...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Round 1 = 5:20 (0:05 PR)
Round 2 = 5:42 (0:59 PR)
Round 3 = 6:17 (1:08 PR)
Round 4 = 6:17 (1:34 PR)
Round 5 = 7:17 (0:23 PR)

Total time = 42:55 (4:09 PR)

Joseph
40 lbs assistance gravitron
5:17
5:03
4:58
4:36
4:47

Joy Beth
used 100 lbs assistance gravitron
girl pushups
hands in front on situps
did not go for time as juijitsu practice took it out of me last night, stopped midway through last set of pushups due to time and absolute weariness

26M
145

all as prescribed
3:33
3:14
3:01
2:41
2:55

37/m/218
Day Behind

as rx'd
2:36
2:39
2:31
3:19 (pull-ups broken)
2:47 (pull-ups broken)

**pull-ups killing me on those last 2 sets, getting 10 reps than a struggle for the remaining 10.

Age: 17
Hieght: 5.10
Weight: 175
First time with Barbara- subbed 10 pull ups instead of 20 (not there yet)
round 1: 3:30
round 2: 6:00
round 3: 5:30
round 4: 6:25
round 5: 4:30

total 25:15

BW: 210

AS RX'd

2:02
2:02
1:52
1:56
2:05

Did this as rx'ed at home

First 2 sets of pulls unbroken, good for me.

No stopwatch, no idea about my times.

50 yo male 185

Barbara

3:27/5:26/5:11/5:07/3:33

man! this one got me good!

I couldn't believe it when I got through the first 20 pullups without a break. Previou