Please anything but pullups!

Cutest picture ever. I assume that's your little girl, Roger?

An instant classic!

Great work, lot's of fun, wish I was there!

my recent angie is two and a half minutes faster than my previous attempt; however, my hands are paying the price with four blisters that feel great! Let's rock, baby.

My torn up hands hate you.

3, 2, 1, GO!

I just had a quick question. . .

I often am busy on the weekends, or can't make it to the gym, so I try to do CrossFit five days on if possible, but this week the workout with the Muscle Ups (I replaced with pull-ups/dips), power-cleans, clean and jerk, etc have made my back pretty sore, this happens to me sometimes when I try the five days on thing, so should I just take it easy Friday, (cardio or something) and try to take a day off, or bulldog through the friday workout and then take my two days, I guess what I am asking is can the crossfit WODs five days on work, or am I overdoing it and should try to do the 3-1 ratio,????

What a cute picture!

I am surprised that I am not sore from Wednesday's WOD. I guess that I am actually getting used to this program (that can't be it, I must not be pushing hard enough). I am really looking forward to kicking this WOD into high gear. Thanks again coach for the great training regimen and excellent website.

Have Fun, Train Hard,

Billy

Roger - Your videos are the best. You are a big plus for crossfit. Beautiful daughter.

Can't wait to feel the pain.

This is like some terrible concoction of Cindy + Fran...maybe "Fran's ugly step-sister"?

sinister

hey does every body do the CFWU and in day like today what do you guys sub the pullups with

Awesome photo! Is she wearing a Harley-Davidson skirt?? lol!

on the crossfit atlanta page... had one ?? what are press ups?

No more freaking pull-ups, seriously. I didn't know I could hurt this badly. What's a sub for the WOD today? Just kidding! This will be fun per usual.

#14 Jaime--

Not everybody does the CFWU, but I personally try to do it before every workout. I don't sub anything and I've noticed that three sets of 12 pullups isn't nearly as taxing as it was 10 weeks ago when I started. However, if the WOD is very PU-heavy I may skip them in the CFWU and do them after I recover from the WOD to maintain my commitment to do every CFWU and WOD. It's the things that we dread that we must face head-on. The more you practice/train something the faster it becomes easier. I think using assistance bands (IronWoodyFitness.com) or jumping pullups is better than subbing IMHO. I couldn't do 5 dead hang PU in a row when I started and I just did my first MU today after just over 3 months of CF. Working the movements Rx'd is the way to go>

For comparison purposes, a similar (although not exactly the same) workout was done on 8 Jan 2007:

http://www.crossfit.com/mt-archive2/001628.html

If the WOD won't be affected by the CFWU, I will do it.

I've only been doing CF for a month or two and still scale some of the workouts but have really been enjoying the ass kicking I get. I really look forward to not scaling and then being able to do the CFWU and the WOD everytime.

Honestly, you could probably get in decent muscular shape only doing the CFWU.

#16 Geno,

Press ups, from what I understand, is what the Brits (and Scotts) call push-ups.

Very cute video, that looks like a great gym to find spare change...

#18

Thanks for the encouragement Wilson. Nice to have someone to tell you to buck up sometimes, especially when you're the only Crossfitter at Globo Gym. This message board is invaluable for the non-affiliated, thanks again.

Yeah, that's my daughter. I think she's pretty great too. And, I'm not biased in the slightest :-)

that video was awesome- especially the battles

i love me some handstands.

Oh my lord, that ending has to be one of the cutest things I've ever seen. Who'd have thought I'd ever say 'cute' to describe a CrossFit video, lol.

#25 Jo Slick,
1. kinesthetic awareness
2. starting point for many gymnastic moves--rather many gymnastic moves require the good kinesthetic awareness and strong, flexible, active shoulders and wrists that handstand work promotes
3. starting point for handstand pushups
4. componant of reverse(upside-down) burpees
5. great core stabiliztion required

Others(Roger) feel free to elaborate.

Gaucoin, #22.

Yeah, it's true... I clean up after the handstand battles.., also called "Full Contact handstand contests." That's how I make a livning. ;) (I get to name the game, cause I made them up, although I really suck at them and I'm sure that someone else made them up before I did in some other gym.) Another variation on the handstand battles that I saw Krazmir Dunev (Olympic silver medalist on high bar in 1996) have his kids play in San Mateo Gymnastics, Ca, is where you put a tall gymnastics block in the middle and you can put your feet on the block to rest, but only for a maximum amount of time, say six seconds, then you have to push off into a handstand again. The block is kind of like a base that you can use to rest a little. The advantage is that you can make the game considerably longer and it turns into more of an endurance workout. You have to have someone watching the base so that they can disqualify any participants who use the block too long or too often. In gymnastics it's one of the most fun ways to have your kids condition without them realizing that they're conditioning. They'll try ten times harder to do this than their push-up/ pull up assignment. Nevertheless, the ultimate conditioning game is chicken fights on rings. (Preferably over the foam pit or low to the ground with a good spot so no one lands on their head. These can be kind of dangerous without proper instruction.) It becames an incredible forearm/ab/core conditioning. When you put two opponents who know what they're doing, it looks like Brazilian Jiu-Jitsu on rings. Maybe we'll get those on video next time Tony and his crew come up for a shoot. =)

8 repitions as Rx'd

20 y/o male
190#

CFWU x 3 (-pu's and dips, + push ups)

8 reps

Is there a particular width you should have for your grip on the thrusters? I usually do a little bit closer than shoulder width just because I feel like it gives me a little bit more power. Just wondering what others use

Always great videos, but this one was especially awesome! Classic for sure.

7 reps as RX'd Still out of breath! Great workout, my first in the crossfit world. Looking forward to tomorrow.

10 minute snatch set - 81L/75R. Hand switch at 5 minutes. Hands starting to feel crampy but no dead hang reps. Shoulders feeling real tired today; I could feel the fatigue when holding the bell overhead for any length of time, including the second or two during lockout.

Will finish the workout later today.

#30 - I use about shoulder width, certainly no wider. Having the arms more vertical rather than splayed out seems to help in generating the power, as the body forms a straight line rather than a Y shape.
I always do thrusters with shoulder-width grip, and my best Fran time is 3:06 so it works for me

those handstand battles made me laugh! and hopping is cool... more motivation to try and get a handstand now :)

BW: 168
"WOD"
As Rx'd
16 rounds + 10 Thrusters + 2 Pull-Ups

Ugh. That was tough. I needed a few days off after going pretty hard for the last 4 months.

10 reps. Or 11. I lost count there somewhere.

First 6 with 35 lb dbs. Remainder with 30's.
Pullups had a bunch of jumpers in there. Still struggled with them. . .

Dear Tony, CrossFit Crew, 04/06/07

Thanks for the Video! It's awesome! But how come everyone else gets these bad ass sound tracks and we get Gilligan's Island and the Brady Bunch? Yes, I know we're geeks, but seriously! By the way, you guys were one day late with the video, because Roger's Birthday was yesturday, April 5th! Happy 35th Birday, Roge!

Comment #25, Jo Slick, #27 Andy Shirly

Lol... why do I never feel the need to defend handstands when someone questions their usefulness? Well, I hope Jo isn't a troll and that I'm not writing this for naught, but since Andy asked for back-up, I'll give it a go, and perhaps Roge will elaborate some more later, if he thinks that I left anything out. Here are ten good reasons why to work handstands:

#1. Like Andy said, Kinesthetic Awareness! Once you get good at handstands, you are MUCH better at being able to tell where your body is in space. Your hips, your legs, your shoulders, your pelvis your hands , your head, in relationship to your center of gravity. (Behind, in front, in line, to the side. You KNOW because you can feel it. It's different than when you're standing on your feet. You don't need to think about balance over your feet after you're two years old.
If you read the gerneral section of the CrossFit FAQ, coach said that he built CrossFit largely based on some general observations, ergo:
"Here's some insight from Coach on the intent of CrossFit:

CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes � even at extended efforts. ,"... 5,6,7,.. etc.

Notice observation #1? Gymnasts, for the most part, do learn other sports considerably faster than other athletes, especially when it has to do with body position and awareness as opposed to displacing an external object. Gymnastics is extremely technique intensive and handstands are one of the main foundations of a gymnast's sense of technique and kinesthetic awareness, although they're just the tip of the iceburg.

#2. Active shoulders. Handstands require the athlete to open their shoulder angle in order to be able to hold the handstand for any extended period of time. That means that you develop a wider range of motion. Wider range of motion equals more useful movement. Ever notice how Nicole can destroy supposedly stronger male crossfitters in an overhead squat competition? That has a lot to do with active shoulders.

#3. Stronger Core. Handstands require you to stabilize your whole body. In order to have good proper handstand technique, you have to keep "tight". You have to squeeze your abs, your butt, your quads, your back, your obliques, extend your shoulders. You have to have a strong "hollow" position, meaning torso slightly concave, not arched. Few exercises or activities will work your core like trying to get a strong "tight" handstand.

#4. Stabilizing muscles. In order to get the balance for a handstand, there are all these stabilizing muscles in your forearms and wrists that fire rapidly in succession in order to put your center of gravity back over the base of your hands. You can feel the same principle if you try to balance on one foot. These stabilizing muscles in your wrists and forearms also help for lifting weight overhead such as overhead squats (especially with dumbells instead of a bar, ergo two different objects), snatches, jerks, or any miscellaneous objects. Another benefit is strengthening those body parts (wrists, forearms) in order to prevent injuries, granted of course, that you didn't injure them trying to get handstands too aggressively in the first place. (Watch Roger's other videos for progressions.)

#5. Getting Laid. If you're still in that stage of life when you're not married and you still care, Handstands and other Stupid Human Tricks are a great way to impress members of the opposite sex. Any bonehead can be held up over a keg at a party or other such social event to ingest urmm.. fermented beverage made from cereal grain (although, this is not neccessarily consistent with the Zone Perfect diet and is not endorsed by CrossFit Marin, Roger Harrell- especially not Roger Harrell, nor the author of this self-important, unofficial and longwinded article, nor any of CrossFit Marin's members and/or affiliates). However, it is far more notable to kick into a handstand all on your own, or even press into one from a "straddle L" (a support position on your hands with your legs resting on the outside of your elbows). Also, atheltic girls who can do handstands are too fun and interesting for words. Additionally, once you progress into hand stand hops, one armed handstands, and one-armed-handstand hops, as demonstrated in the video, girls will float down on you from the sky like snowflakes on a beautiful winter night,-especially if you wear tight black alfani shirts, puffy blue jeans, a bandana and drive a motorcycle. (I'm not naming any names.) ;)

#6. Balance. Handstands develop an incredible sense of balance. This is coupled with reason number one. This carries over even when you go back to being right side up. Your reinforced core, your sense of body position and kinesthetic awareness and your stronger stabilizing muscles in your forearms and wrists will help to keep you upright or supported on your hands and feet if something pushes you or moves underneath you. Ever watch Fear Factor and other Ninja type contests? Notice how when gymnasts are included in the contests it's like the other people hardly have any chance at all? That has a lot to do with balance, and the mental toughness that comes with doing weird gymnastics skills- like handstands.

#7. A sense of being upside-down. Most people panic when they are flipped upside down, especially if it is involuntary as in the case of an accident. If you fall, go over the handlebars of a bike, or you're in a vehicle that's tumbling down the freeway, you're more likely to react and less likely to panic if you're used to being upside down, and/or tumbling. Of course, accidents happen so quickly that it's hard to react at all, but an athlete/gymnast with their strong core, wrists, shoulders, stabilizing muscles and sense of physical awareness has a better chance of surviving an accident with just minor injuries instead of a broken neck. Practicing handstands will get you used to being upside-down.

#8. Strong wrists. Your wrists can get so strong from doing handstands. Neal, the kid who does the one armed handstand hops in the video, our parkour expert, has wrists like thick tree branches. He's a lot less likely to get injured in other activities and his support strength for holding up objects or himself is much, much stronger than normal.

#9 Portability. You take you everywhere you go. It would be very difficult to pack an Olympic lifting bar plus bumper plates to match body weight whenever and wherever you go traveling, but with handstands and handstand push-ups, you can just stop and work on them at the park, at a freinds house, at the beach, in the hotel room! You can work on your core, forearms, wrists, active shoulders, triceps and balance without haveing to buy any expensive equipment or worry about packing it! How convenient!

But the most important reason to work on handstands is....

#10. BECAUSE THEY'RE FUN. If one quits complaining about working on handstands and actually trys them enough to get good at them one usually finds them to be quite a simple joy of life; just to be able to flip over and start walking around on one's hands on the grass in the park on a beautiful spring day is such a delight!

I tried my best to put an end to the "Why handstands are good for you" debate. I will save this and paste it for future discussions concerning the functionality of handstands. Sorry about the length. I hope it was somewhat entertaining.

P.S.: Neal, Russell Bruel, myself and the CrossFit Marin Crew bought Roge a reinforced fiberglass foam covered sword and sheild for his birthday. Now that he is armed, we won't have any qualms about beating the crap out of him with our swords. Next time I will write a ten page essay on the functionality and benefits of beatting the dog-poop out of your freinds while sword fighting! Gn!-err morning!

Age 30, 180#, 5'10"

12 rounds. All pullups jumping.

Lol.. Catlin is only 2 years old and she's already the star of a CrossFit Video! HaHa!

11 rounds. Pullups jumped for the last set and the last couple of reps of sets 7-10.

The kid is sweet!

Hey guys,
I've been doing crossfit for a few weeks now and this is the first discussion where I've seen "CFWU" brought up. Could someone please let me know what exactly that is??

43 YOM
188 BW

8 reps
truster as rx'd
PU 70# assist

20kg thrusters

1st round : 1min
2-10th round : 19min

14 rounds as Rx'd
Great way to start the weekend!!
Have great holiday if celebrating.

CFWUx3 (sub push-ups for pull-ups/dips)

As Rx'd
8 rounds + 7 thrusters

Hey, guys, you're not going to let my post through? I know it was a little indiscreet, but c'mon, it was productive and just a little bit funny. Ok, maybe I should have written "Getting Some" for reason #5 instead, but it will motivate a lot of guys to do handstands, right? =D

#14, Jaime: On a day like today, I do some lat pulldowns instead of pullups, but before I start the WOD I'll do some pullups, maybe 5 or so to rev the engine. I always try to do the CFWU, but I might sub the Burgener warmup for the ohs, or some medicine ball cleans, that sort of thing. Before I start the WOD, I try to do a WOD specific warmup, so today I'll do a few thrusters at 45# then 65# before rolling. And I always do a run specific warmup if the WOD calls for running which involves 5 minutes easy, leg stretches and 5 minutes or so of 15 second sprints with easy runs to get a lactic acid flow. Feel free to experiment and have fun. How do you think Coach came up with CF, anyway?

15 rounds

caught a bicep pump at round 10 and slowed...

CFWUx3 (sub push-ups for pull-ups/dips)

8 rounds + 10 thrusters + 5 pull-ups

2nd day of crossfit, so I scaled the time back to 15 minutes instead of 20 -

7 rounds of

45 lb thrusters
10 pushups sub for pullups (couldn't get an assist today)

This stuff is HARD - but I love it! I can't wait till I can work my way up to doing these things full out!

Let me rephrase my earlier question (post #42). Could someone please let me know where I could find the prescribed CFWU's??

Go to FAQ on the main page, it's section 1.8

#52 Garen

Here's the link: http://www.crossfit.com/cf-info/faq.html#General7

Yikes. This wore me down. Scaled back to 55 lbs on the thrusters.

Lots of rests. Broken sets on pullups. Much room for improvement here.

Nine (9).

Thanks a lot guys!!! Somehow I was overlooking that FAQ page.

41yom / 151

CFWU x3 x12 (-PU, Dips)

WOD Rnds as Rx'd
11

I thought I would be able to get more of these but Thrusters and 5am are not a good combination.

Post - Lay on the floor for extended period of time

Someone asked what a CFWU (CrossFit Warm-Up) is. Check out the FAQ's for both acronyms and what constitutes a CFWU.

3 pullups short of 11 rounds. used a 40lb bar instead if 60 cause my back was hurting.
Does anybody know if it's better to do half ass pullups or switch to the assisted? I wear out halfway through. Thanks!

33 yrs old, 5'6" 146lbs

10 minute hard run
13 rounds

not alclimatized to altitude, sucking really hard early on, 2nd wind at about 11 minutes or so....

matt

30/F/158

14 rounds, 35# and jumping pullups -- finished 40 minutes ago and my face is still scarlet... however, i am new to CF and have typical female problems with upper body strength, especially pullups. my first workouts i used a squat rack for my pullups and did true eccentric negatives, which take a long time. i just found another pullup bar that its easy to do jumping pullups on. which is better? seems like i can cheat more with jumping pullups.

#54 lol I should read things more carefully. I've been doing the overheard squats part of the CFWU with a 45# bar. Too late to stop it now I suppose.

that's "overhead squats"...I'm not just listening to someone else doing them.

35 yom/152lbs
CFWUx3 (pull ups and dips 5reps)

As rx'd
9 Rounds.

Although not as many rounds as I would like, I was able to do it without subs and full rom a2a on the thrusters.
Now, if I can get my lungs to stop sucking air I can get back to normal. Plus I'll need a mop for the wet floor underneath me.

I'm staying at my mother-in-law's over Easter, so I don't have any iron. But I found a basketball hoop next to a maintanence shack with 8x8 square wooden beams (typical Swiss overengineering!)

Hence: 10x jumping to touch the lower orange support strut, 7x pullups on the beam (very tough - nothing to hold on to!), 5x handstand pushups. Got in 8 rounds. And hobbled home.

CFWU with strict pullups

10 rounds as Rx'd

The NOOBIE Files:

NICE! me: 35 5'10" 215 lbs

10 min run on hills for wu
10 sets, all pu's jumpers

Question- My arms are always wasted after even jumping pull ups, I've never been good at them. I've felt like doing the CFWU would
over tax my upper body, but I really want to be nailing PU's, any suggestions?

CFWU with strict pullups

10 rounds as Rx'd

WU:

15m run
2.22km

Subbed 25kg thrusters. Kipping chinups.

8 rounds + 10 thrusters + 5 chinups

10 rounds
as rx'd

subbed 35# thrusters and kipping pull-ups
9 rounds

WU: 22 min run + CFWUx1
WOD: 13 rounds + 6 thrusters

10 Rounds
No wind!

Male 40 / 6' / 187 lbs.

As RXd, sure, but...

3 rounds + 10 thrusters + 6 PUs

I need to get the 'con' back in 'metcon'!

Great video! Handstand w/ shoulder touches are a great way to learn handstand balance. And thanks for the idea of handstand fights! Love it!

Painstorm XXIV for me... 53:14. I'm beat.

45 lb barbell for thrusters, 11 rounds, catastrophic grip failure last two sets

F, 39 yrs, 143lbs.
Third WOD.
This one just about killed me. Woke up with a sore throat/early cold symptoms but after a few hours they lightened a little so I went to the gym anyway.

Assisted Pull-ups (-25kg) (pronated grip)
Barbell Thrusters (20kg barbell)

7 repetitions. Legs and wrists were the worst here. Had to take a few breathers during the pull-ups.

I then had to do my weekly grocery shop and ended up carrying a rucksack full of tins plus six bags of shopping in a farmer's walk up my road (which is a hill). Happily exhausted now. :)

41/188/6'

20 rds as rx.

Almost lost my cookies at the end but held strong.

As Rx'd.
11 rds + 10 thrusters
Shoulders were sore on ext. Felt I should be able to get more but the thrusters are deceptively difficult.
PUs in sets of tens then 7's + 3's. Felt good about PUs.

!!!!!!!!!!!!!!!!!!

CFWUx3 (sub x4 25# weighted PUs and box jumps for x16 PUs; 25# weighted dips- will go weightless next week)

13 rounds exactly. first 8 rounds in 10:49. A2A thrusters, kipping PUs mostly in unbroken sets of 6-10reps.

Watched the Eva demos kipping PUs before WOD. It made the PUs pleasant and the thrusters dreaded as the rounds went by. Felt great afterwards. Good thing it was only one flight of stairs, quads shredded.

Unit will play "touch" football today for PT; this ought to be good . . .

2-0 out.

Mark as rx'd
12 rounds.

15 rounds plus 10 thrusters.
as prescribed.

i have the leg hangover form hell after yesterday's PainStorm. Cure? Today's WOD.

30kg thrusters

12 rounds plus thrusters

As Rx'd

5 rounds it wasn't pretty. I have to work on pull-ups, what's the best way to improve at pull-ups?

CFWUx2

55lb Thrusters
Red band assisted pu

9 rounds plus 9 thrusters

10 rounds + 10 thrusters

Mike Donnelly

Day 4 of CF!!!

19/172/6'

I really need to get over the urge to have a sit in between sets...

5 rounds, 50 lb. barbell and the good ol' Gravitron

9 rds
75lb thrusters.
Dead hang pull-ups from tree.
Didn't have it today.

16 rnds. + 7 thrusters as RX'd

thrusters to dynamax ball, kipping pull ups

8 rounds + 1 thruster. Hands torn on round 5 unfortunately.

27yom/215#
6 rounds, half the pullups had a kip on 'em. Never done more than 51 pullups in a single day before, so I'm pleased.

17 rounds;
Thrusters with 20lb(40 total) db's
Pull Ups on Gravitron, so all assisted.
Jay

Oh, and I should have use 85# or so for the thrusters, 65 felt silly and kind of trivial. (guess that might speak to a strength imbalance eh?)

10 rounds as rx'd (jumping pull-ups on rounds 4-10)

"No me gusta los pull-ups"
That's Spanish for "are you friggin' kidding me? More pull-ups"

I may die young, but at least I'll be in the middle of a Crossfit workout when it happens!

Male
Age: 30
Bwt: 133

As Rx'd
13 rounds + 5 thrusters

All pull-ups kipping, unbroken.

Fairly consistent pace - had 6 rounds down at the 10 minute mark, then pushed a little harder toward the end. I probably could've pushed more...but one of those days where you don't think you have anything, but the more you go the stronger you get.

Hey, my son has just started cross fit kids...can anyone tell me what a "D Ball" is? He is supposed to use 8lbs. Thanks...Sean

14 painful rounds. No partials for this one.

#66 marcus

I couldn't do pullups when I started. I learned the kipping motion, and can almost crank out a full set of 21 on the days we do a 21/15/9. My problem is grip still. I think I could do it just can't hang on. Another thing I do is cross my feet during the kip, this keeps my legs from flailing and it looks more like a "dolphin" kick.

#21

'tis true

#66 marcus (and others asking about CFWU)

I am a big fan of the CFWU from my experience with it. I started implementing it pretty much every workout day in the 15x3 format. After about 3 months I looked forward to the pullup portion of WOD's like today's for some recovery. To compare, when I started I had a hard time getting 15 uninterrupted kipping pullups.

Lately, I have been experimenting with a different warm up to (in the CrossFit spirit) work my weak areas. I time every WU and my CFWUx3 was regularly below 8 min. So I have switched recently to (SS/15 pullups/15 burpees/15 GHD situps/5 HSPU's)x3. I'm dreading burpees a lot less after only a couple weeks and my HSPU's are much quicker and stronger, GHD sits are also a lot faster. Using the daily warmup to train weak areas has been a great way to improve quickly for me.

M/176#/24yo

CFWU (modified)
10 rounds (+ 10 thrusters) as RX'd
Half my pull ups were complete, the other half were kipped

M/176#/24yo

CFWU (modified)
10 rounds (+ 10 thrusters) as RX'd

M/176#/24yo

CFWU (modified)
10 rounds as RX'd

Marcus #66

I forced myself to do some version of the CFWU before every WOD. Started with gravitron assisted PU and gradually decreased the amount of assist. I now do 3 rounds of 11 PU in my CFWU, working up to 15/round. My max PU went from 2 to 22 in about 12 months. Nothing increases your ability to do PU better than doing PU!

conorb #90, 92
This WOD has both a strength/muscle-endurance aspect as well as a met-con aspect depending on how you approach it. 65#'s on the thrusters may seem "trivial" if they follow the rest that must have occurred while working through the pull-ups. The thrusters start to become an issue, for your lungs if nothing else, when you are going fast enough to get the number of rounds into the teens. To get a different flavor for this particular WOD how about taking another whack at it, but this time do jumping PU or gravitron/band-assisted PU in order to go faster. With youth and size on your side the thrusters will still be "lightish", but I'll bet less so on round 17 or so! Good stuff, though, huh?

Recovering from ystd's triple WOD. Will get this later today.

CFWU - pullups

10 rounds, jumping pullups after 5th round

p.s. this about my second week of crossfit and i'm in love with it. this is the only training program that actually gets me excited to work out. i look forward to the next day's work out every day.

Thank you Coach!

Age 34
BW 147#

As rx'd:

15 Rounds

WU
.5 mi. walk on treadmill
45# oly bar thrusters x 10
PU x 10
WOD
11.5 rds = 120 Thrusters/ 110 PU

27 - 170 - 5'10"

9.5 rounds

*Subbed 30lb. DB thrusters
*Pullups all broken 2 or 3 times
*thrusters unbroken - felt stronger on thrusters this time around.

just had a quick question. . .

I often am busy on the weekends, or can't make it to the gym, so I try to do CrossFit five days on if possible, but this week the workout with the Muscle Ups (I replaced with pull-ups/dips), power-cleans, clean and jerk, etc have made my back pretty sore, this happens to me sometimes when I try the five days on thing. I also am a pretty avid boxer through the week. so should I just take it easy Friday, (cardio or something) and try to take a day off, or bulldog through the friday workout and then take my two days, I guess what I am asking is can the crossfit WODs five days on work, or am I overdoing it and should try to do the 3-1 ratio or something close to it???

As prescribed:

6 + 10 pull-ups

M 35/176#

CFWUx3 - pullups, - OHS

7 rounds as Rx'd

I really wanted to say as Rx'd, And the pullups are getting better, I can kip 10 now, but I still have plenty more to go.

I've also started (after seeing the video for Michael on 070325) to do my warm up situps on the GHD or something similar. It's made a big difference in core strength.

Team Lakeland
Neil As rx'ed 11 rounds

James. Ran up and down the beach for about 10K

I am new to crossfit.

M 16/163lb.

7 rounds + 8 thrusters

I would like to say as rx'd, but my pull ups starting from the 3rd round were jumped. I got squashed (and I thought I was in good shape). Really good stuff! Looking forward to more WODs.

11 rds

Gina

used 45lbs thrusters

12 rds (all unbroken)

This is just plain nasty. Can't wait!

10 rounds. A2A on thrusters but broken. Lots of jumping pullups (wrists/forearms fried).

10 rds. plus 10 thrusters. Earned some nice blood blisters underneath my callouses. Would probably have been able to do 12 or 13, but the 60 pullups yesterday took a bit out of me.

10 rounds + 2 thrusters.
Have fun, Johan

You guys will love this -- or it'll make you groan like it did me. I find this great gym -- a real gymnastics club with rings, parallel bars, climbing ropes -- plus an upstairs section with free weights, treadmills. Turns out the gymnastics area is for kids only. NO ADULTS ALLOWED, because of liability. The owners says his insurance policy makes this explicitly clear. To allow adults would require massively expensive insurance, he says.
His words: "Most people just do a few biceps curls, walk on the treadmill for 15 minutes, call it a workout" while watching their kids.
See what lawyers do to society?

NINE ROUNDS.

nice job, Mike!

42 yom/160

10 rounds as rx'd

M/28/6'6"/290

CFWUx2 - pullups

8 rounds + 10 pu + 5 thrusters

pu were all jumping, thrusters with 30# dbs

8 rds

M 40/160lbs

10 + 4 thrusters

going as fast as I could, bonked at the end. next time I'm going to try a pace of 1 round per 90 seconds. This helped me with Cindy - I went from 15 to 18 rounds by pacing at 1 round per minute.

Inner dialogue during CrossFit warm-up:

Upper respiratory infection (in a sincere tone): Orie, you are sick. It’s OK to be a pussy today.

Self: I don’t know, perhaps a bit of metcon will help. It’s possible.

Upper respiratory infection (quietly, calmly): Don’t be silly. You need to rest.

Coach: (with sublime irony in his voice): Sure, It’s OK to be a pussy, Orie. 3,2,1, Go.

6 rounds, plus 10 thrusters and 5 pull-ups

(Not a great number, but no jumping pull-ups today and my upper respiratory infection has been relocated to a gym trash can.)

Thanks Coach.

10 rounds kips are getting a bit better,did kip jump combo.

29/182 lbs
14 rounds + 10 thrusters
can you say kip?

Great pic!

Best thing about little kids - they progressively get heavier over time.

Moon

I can't put my arms down!!!!!!

13 rounds as rx'd BW:165 age:40

10 rds.

Thrusters to a Dynamax Ball.

36/M/200lbs/192cm

8 rounds, assisted PU's from 4th set. Thrusters as RX'ed.

Time included getting my sons, 8 and 13, through a CFKids-exercise. Don't know what was hardest... But they love CF too!!
Thanks to all you instructors! I wish I could have started CF at eight...

29/M/6'2"/220
CFWU x 3( no pullups + Pushups)
10 rounds
First round of pullups was good after that all sets went from kipping to all jumping.
Rowed 2500 M for a cool down

Brandon B #83,

More pullups!!!! Max sets! check out Major Armstrongs Pullup workout (google is a fine tool) no matter what your level starting out, this workout is primo.

30/M/200

Bike to gym

CWFU x 3

9 rounds of:

10 pullups (broken after 2nd round)
95# thrusters (pullups a colossal timekiller, needed to make up the work here)

+9 pullups

Now have calluses on top of calluses

7 Rounds minus 3 PU's

As for me,

21yoM 175#

15 rds + 5 thrusters as rxd. (finished last round after time was up)

As rx'd 46yom 165#
14 rds + 5 thrusters 19:58

Once again - it doesn't have to be fun to be fun.

22 M 6'3" 175 lbs.

9 Rounds
PU's broken after 2nd set

M 50 69 177 CFT 715
12 rounds

10 rounds,
plus 10 more thrusters and 5 PU's

PU's were all jumping / negative /assisted... if it wasn't for me sucking at pullups, CrossFit would be a lot easier...

Did a half painstorm instead, kept all the running, split the exercises

30 min

23/M/173#

20 min:
60# Thrusters, 10 reps
Pull-ups, 10 reps

9.5 rounds

Not too happy about that.

46/M/196
RX'd...14 rounds
On vacation in Myrtle Beach, went to gold’s gym for the WOD and ripped my shorts on the second round. Not that big of a deal, but I did not have any underwear on. Lucky for me I had a spare in the car. Talk about being the odd ball in the gym.

As rx'd, 13 rounds even.

Probably capable of more, but my hands are just hamburger. Bar was a little farther away than I would have liked from pullup bar, too. Oh well.
1/3 cfwu

This is one of those "nasty, brutish, and effective" workouts. I forget who said something like that, but perfectly describes this.

Nothing elegant about it. Just stfu and push -and then pull.

As RX'ed. 13 rounds

rxd
17 rounds
and 10 thrusters

planning to do this with 18# vest and 95# thrusters, either this afternoon or Sunday (climbing tomorrow)

would like to re-acquire some of my lost power output and that would seem like a useful method.

11.5 rounds
subbed mix in jumping PU

CFWUx2

WOD

Couldn't do this as rx'ed, as a dream came true during round 6 - saw a guy doing cleans with a real nice 2nd pull. Couldn't resist, so I went over and got his name and a few quick pointers. Turns out he's a former weightlifting coach who used to coach Olympic hopeful Zach Krych (85kg)!

That broke up the time 7 min, 13 min. Started with 1 min rounds, that worked for the first 4. Pull went 5/5 after about round 7

Not certain, but I think I got 14 rounds.

Got some more instruction afterwards. I've definitely got a LOT to learn about Oly lifts - I've been blasting through my technique flaws for too long. 2 points to work on for now - 1) start the 2nd pull with my knees back. 2) Elbows straight up to ceiling until bar gets to armpits.

When I can get it right, it feels SO much better than reverse-curling the bar into my trachea!

Go OLY lifting!

rx 10. thank god for super glue!!hands are gonna be hurtin this weekend. happy easter everyone

First time to post to time. Male/165 BW/ 24 YO
As rxd 10 rounds

160#/33yom

WU: (SS/15burpees/15GHDsits/15OHS/5HSPU)x3
WOD:
10 65# Thrusters
10 pullups (all kipping, unbroken)

11 rds

Fueled by a little "At the Drive-In" (great Xfit music)...had Pukie taunting me from about rd 6.

9 rounds as prescribed. The last time we did a similar workout (12 65# thrusters, 10 pullups), I also got 9 rounds. My metcon isn't quite where it was, but I'm getting there.

WU 34/215M 10 rds

CFWU
wod as rx'd
13 rounds

I'm getting a bit of discomfort on the back of my left shoulder whenever I do any type of overhead press. Anybody know what this may be or ways to fix it? I first noticed it a while back when doing heavy thrusters. Thanks.

Happy Easter

10 x 65#thrusters
10 x pullups (jumping after 2nd round)

20 minutes : 8 rounds + 10 thrusters + 9 pullups

206/M/29

CFWU x 3
as rx'd 9 rounds

50 yom/155 lbs.
Ring pullups, 55lb a2a thrusters.

8 rds + 10 pullups.

Most of the time spent sucking wind. Atlas rubber-coated gloves for better grip and zero blisters; available at all gardening and hardware stores.

Today is a needed rest for me, Painstorm XXIV tomorrow, Think I'll go after this one sunday.

PPPPPPPPPPPPPPPPP

32Kg thrusters

8 rounds

PPPPPPPPPPPPPPPPP

Wow, I definitely botched this one up.
I did thrusters and pushups on accident (instead of pullups)

My delts got a pretty good workout though. Holy hell they are still burning.

With the CFWU, I got 13 rounds done.

17.5 rounds as rx'd

pre-Burgener warm up
post-lie down

WOD as RX'd: 11 Rounds

Hard day of climbing. Saving it for the archives.

#155

I am having the same type of pain on overhead lifts...not really the shoulder, almost at the top of the lat on the outside of the shoulder blade. I've been doing self massage and ice..today was light weight, it twinged a little

bwt:146
cfwux3 (full)

As rx'd: 12 rounds + 5 thrusters

This one was tough! Went well till round 10...then my muscles must have run out of glucose cause my respiration rate went through the roof.

m/158/48

7 rounds
10 thrusters
10 pull ups

Butch

I just started doing the WOD 13 or 14 days ago and it's a great shift from a bodybuilding program; I feel like I'm getting a much more complete workout. One question though: How much do you all supplement the WOD? I've been throwing in 0-3 additional exercises to hit my abs and back when I feel like I need a little more. Are many of you guys and girls doing the same?

M/28/220#

70# Thruster otherwise as Rx'ed

11.5 rds (120 thrusters/110 PU)

Awesome!

10 rounds in the reflector oven. White concrete
walls, 1.5" minus rock and sunshine :)

#168
Chris
As a newbie myself I've found that doing the CFWU is a light mini workout in and of itselft. Then the WOD finishes me. On occasion I do feel a the need to add some planks or xtra pull ups, but nothing major.

28 yom, 195 lbs

As rx'd: 9rounds + 5 thrusters

CFWU x 2

WOD
7 rounds + 6 thrusters.

Handstand work.

12 rounds as rx'ed. I paced myself on the early rounds, going on 1:30 and then 2:00 until 14 :00 or so when I just kept slogging ahead w/out rest. Great new addition to Coach's torture chamber. Thanks! BW:170 Y/A:58

8 rounds as rx'd. great workout.

WOD
14 Rounds. Last 4-5 jumping pull ups

26yom
5'10"
195#

Run 1/2 mile warm-up

As Rx'd:
16 rounds + 10 thrusters in 19:52

Hand stand work

JeffT, I'm glad you posted before me. Gave me a good target to shoot for. Thanks!

as rx'd
8 rnds + 10 Thrusters
Thanks, Coach.

23m/6'1"/200lb

CFWU x 3 minus dips/pu
WOD
65lb thrusters x 10
10 pu

10.5 rds
many pullups were lightly assisted

22m,5'8",150#

7 reps, 3rd round had to start jumping pull ups, real slow on the negative. thrusters weren't bad...

James.

As Rx'd 11 Rounds

As Rx'd 13 reps

9 rds as rx'd

M
188lbs
27yo

16 Rounds as Rx'd.

AS rx'd 12 rounds

Pat: 17 rds as rx'd

Thomi :
Female
112 lbs
29 yrs

13 rds
25lb bb thrusters
band assist pu

26M
147

CFWU x 3 subbed pushups for dips and pullups

9 full sets + 10 thrusters

I did this first thing in the morning when I usually don't train until afternoon, never knew that made a difference before.

28/M/185
CFWUX3 minus pull-ups

10 rounds

12 rds + 5 thrusters as rx'd

45# Thrusters
Jumping Pull-ups

13 rds.

M/181/26
CFWUx3
WOD as Rx'd:
14 rounds 19.30

Hey all,

I got in 7 times in 20:15.

I had to start substituting some jumping pullups in there about half way, then I went about 5 for 5 regular to jumping.

Did all of my Thrusters as Rx'd.

-Rob

modified due to adductor injury that prevents explosive movements at this time.
as many rounds in 20 minutes of
10 55# shoulder press
10 squats
10 pull ups

11 rds plus 7 pull ups completed

pre - max reps push ups off push up bars - 26 amd max reps ring dips - 13

30yom, 185#

CFWUx3 (subbed push-ups for pull-ups)

As rx'd: 8 rounds + 8 thrusters. All pull-ups were legit.

CFWU x3 (1/2PU's & Dips)

WOD
16rds

Shared a bar w/some new CFers/soon to be DMO's. The same guys I was able to help coach into their first Muscle-Ups. Good job putting out guys! I was shooting for 20, but happy w/getting only 16. Maybe next time.

Darrell/Bingo- Good job on the Push-ups. That's a STRONG improvement!

Get some, Go again!

7 sets in 20 min.

Thrusters were fine except the naggin urge to barf

Pullups became negative pullups about pullup #14

two questions. first, if the thrusters are done with dumbells are we trying to combine the weights. for instance 2, 35# = 70.
second, is it better to continually work for 20 minutes and lower the weight if we have to or push through the prescribed weight with breaks in the sets.

Probably my most disappointing workout ever! Some reason had very little energy through the warmup. Then on the third set of thrusters my right shoulder became very very painfull. I struggled through two more full sets and 4 thrusters before throwing in the towel.

5 Complete Sets, +4 Thrusters

I think I may have gone a little too deep into the dips on Wednesday.

Thanks for the link #19. Did 6 1/2 rounds then, which is 142 lifts or pulls. Today 9 full rounds plus 5 thrusters, so 185. Subbed 100-pound pulldowns for the pullups. Also cfwu x 3 minus the pullups.

CFWU X 3, 15 reps
10.5 rounds
(4 of every 10 pull-ups were kipping, the other 6 a combination of jumping and "regular" pull-ups)
65# for thrusters

Went out way too fast and had to take breaks between the latter rounds.

17 rounds plus 10 thrusters

modified:
20 lbs thrusters
CF jumping pull up's

still not feeling 100%

10 rds
thrstrs as rxed
pullups assisted after rd 5

11 Sets

34/177

13 rnds as rx'd I had no energy today

M/47yo/5'8.5"/153/660

As Rx'd

10 + 5 Thrusters

MU WOD with PU subs ystd just wrecked me.

Thanks DJ. Two more days until Spring Break trip. Verrrry different experience than the "extended Spring Break" you have been enjoying in FL! Mrs. Bingo and the three teen Bingo spawn off to the Caribean. I knew you didn't need my help there ;=)

Yesterday:
Clean and jerk: WU with stick and 45# bar
65x1, 70x1, 75x1, 80x1, 80x1, 85x1, 85x1, attempted 90#- failed
Did some work on DL, the presses in a squat that were in a recent video,
75 Walking lunges with two 25# dumbells overhead.
Worked on snatches
Sore now :)

Today:
CFWU x3 (-pull ups)

60# Thrusters
Asst Pull ups
= 10 rounds + 10 Thrusters + 3 Pull ups

Less rounds than Jan 8th but used higher weight on thrusters, and less asst on gravitron. My pull ups are stinking lately though. Maybe I need a day off.
Erin

As written... 14 rounds

Female / 50

CFWU @10 reps, 3x (- pullups)

Brand X Buttercup version:
8 thrusters @ 12#
6 beginning pull-ups
10 min = 12 rounds, + 5 thrusters

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 5 ring dips, 10 pvc shoulder stretches, 5 Sotts press with pvc on bottom of each 10th overhead squat.

65 pound Thruster, 10 reps
10 Pull-ups

7 rounds + 4 thrusters
Thrusters A2A

41 M 157#

9 rounds using 67#

need to learn kipping. All but first couple of pullup sets were broken up, varying grips.

Was not feeling strong today, I want a rematch. The pullups were by far the limiting factor.

33 / 232#

13 rounds - jumping pull-ups

22 yrs, 180 lbs

Kipping pullups, alternating inboard and outboard grip each round

12 rounds.

26yrs 75" 220#

13 1/2 rounds as Rx'd

Wt: 208#

6 Rounds

Very limited by pullups. I don't think I was fully awake for this one.

19 rounds + 8 thrusters
Hands busted, I'm busted....

back in the saddle after a few weeks on the IR.

7 rounds + 10 thrusters as rx'd.

2nd crossfit wod.
subbed push ups for pull ups due to the fact that wednesday's wod, which i did thursday hurt so bad.

11 rounds

my mom, using 10lbs dumbbells also did 11 rounds. not bad for a grandma.

Jumping Pull-ups

9 rds.

55 y.o. 5'10, 155lb
I was just beat today and eeked out 8 rounds + 9 thrusters.

Going to do this one next Monday.

Today took one from Santa Cruz:
(3 rounds of)
7 Thruster
7 Pull Ups...then
Run 800 meters
(3 rounds of)
5 Thusters
5 Pull ups....then
Run 800 meters
(3 rounds of)
3 Thurster
3 Pull ups...then
Run 800 meters

Load 135#

24:00

15 rounds + 5 thrusters as rx'ed.

Found that really tough, I was questioning my ability pretty much after the second round...

As the gym was empty, and as the chinup bar is miles away from the space for thrusters, I stuck an OLY bar over the top of a squat rack, and did chinups on that - a little tougher on the forearms as the bar could rotate. That didnt really factor into it, the thrusters killed me.

9 rounds + 10 chinups

If only i'd just gone that little faster, I couldve fitted in 10 thrusters and made 10!

an excellent workout. I just wish the aircon had been working - I couldn't see after 10 minutes! roll on garage gym.

ouch.

10 rounds plus 3 thrusters

As rx'd.. 7 rounds

Female
BWT:170
7 rounds, went up from 45lbs to 55lbs
and down from 100 to 80 on the assisted pullups

26yom 208lbs

10 Rounds (jumping pullups for 9 rounds)

Had a minute and a half left after 10 rounds but didn't have the energy to pick up the bar again for any more thrusters.

11 rounds
first 5 rnds of pullups unbroken next broken up
thrusters 70 lbs all unbroken

Gaucoin, you are one fit dude. My hat is off to you.

Me: 40yo/M/5'10"/190lbs

CFWU + HSPU 3 sets / 15 reps per set

as rx'd 8 rounds 8 thrusters 20min

Kept my heart rate somewhere around 170 BPM I think. Turned a little pale for about 30 seconds in the middle of it. A good workout over all.

Have Fun,
Train Hard,
Billy

Comment #169 chris

I used to do either a 2000m or a 1000m row before the WOD, my goal being to try and get within the time bracket on the crossfit trophy page - something i've just about managed for the 1k and 2k [but not the 500! .2 of a second out dammit!]

Eva T mentioned on a previous post [correct me if i'm wrong, this is just from memory] that if you're giving the WOD ALL you have to give, doing extra may be taking you out of the sweet spot, ie overdoing it. I guess that depends on whether you follow every WOD verbatim 3 days out of 4, or whether you do a couple workouts a week crossfit style.

I've been doing the former, so now, if it's a metcon WOD I do an easy 500 row for a warmup and maybe some back extensions and situps, and the CFWU if it's a lifting/heavy kind of WOD. In terms of ab workouts, you tend to get a load of that from the compound exercises found in most WODs anyway. My newbie advice would just be to warm up well, and 3-2-1-go as if your life depended on it.

As rx'd 8 rounds.

29yom, 205lbs

8 rounds as rx'd. no kipping, no jumping

36/m/175/5'4"

as rx'd
10 rds + 10 thrusters and 3 pull-ups

This one was brutal.

39/195

CFWU (minus p/u)
8x

No energy today.

33/M/178#/5'9"/CFT=830

I'm back after about 45 days off to prepare for a marathon, and boy has my crossfitting suffered!

As Rx'd
9 rounds + Thrusters and 4 chins

Chad Caden
148lbs
Elmendorf AFB, Ak

13 rounds

Ran 3.5 Miles

Decided to run one day behind to facilitate planning my schedule and post-WOD practice.

44/175

13 Rounds and 10 thrusters and 4 pullups.
This was easy to sell out early on without even knowing it. Then the realization hits that you still have 17-18 minutes of work left.

Due to some scheduling conflicts, the last two days had me catching up by doing angie+interval runs (Wednesday) then the C&J/ MU-Back Ext-Run400m workouts yesterday. So, today: 11 rounds. That's 318 pullups in 3 days for me.

Either my calluses have blisters, or the other way around. I switched which bar I use this time. Instead of our usual pullup station, which is greasy, small, and hacked up by the carabiners that hold the silly ab strap thingies most people use at that station.. Instead, I went with the larger, smoother bar holding one of the squat cages together, and put some 2" wide athletic tape across the top of it. Big help- I could actually wrap my whole hand around the bar instead of just handing from the second knuckle like I usually have to in order to avoid tearing calluses on the other bar.

Can't wait to see this one again, when I'm fresh.

bw: 185

As rx'd: 9rds +10 + 5

32/f/110

9rds with bands and only 25lb bar

30yo Male 200lbs
2nd week on crossfit

gravitron pullups
2 30lb barbells

9 sets in 20min

Ben: 14 rds

M/23/175lb

Did 8 thrusters per round, cause I'm a wuss. Made up for the reps after.

11 rounds

13 rounds and 10 thrusters

26/m/230lbs

managed 7 rounds in the first 10 min with jumping pullups (used roof of my house since no pullup bar...), then felt a weird twinge in my knee on round 8's thrusters so i had to pause.

switched to sets of 20 pushups/upright rows/situps. got thru 8 rounds of that in the remaining time, not sure how long it was tho.

mark

M/27/194

CFWU x 2

6 rounds + 8 thrusters in 20 min.

Strict or kipping pullups (depending on grip) for first 4 rounds, then 6 strict and 4 jumping for the rest.

Thrusters were hard but it's the pullups that have been killing me recently. I need to get more sleep to recover properly and pay better attention to my diet.

AFT especially, but anyone breaking 15 rds, Awesome performance! Heck, anyone busting out rounds for 20:00 deserves kudos.

Perpetual Fran
as rx'd

13 rds at 20:06 (couldn't read watch while kipping, but wouldn't have stopped anyway).

Haven't felt quite this winded since Tabata FGB! Thanks Coach.

N: 65lb thrusters, pushups instead of pullups (blister still healing from Angie): 10 full rounds
J: As Rx'd, 17 full rounds (and no more grip!)

Well, hangover's gone.

CFWU x 2

As rx'd, 11 rounds in 20:25

I was very unimpressive today.

CFWU minus pull ups.
17 rds as rx'd.

Engine 26/3
Honolulu Fire Dept.

M/27/6'2"/150#

fun one following a day of climbing on top of the 144 pullups from the day before...

CFWUx3 -pullups

WOD jumping pullups after the first round, thrusters kinda shallow.

11 rounds, goal was to get 8. no way i could have done this without scaling the thrusters down a few weeks ago! next thruster workout gonna try to go a2a.

read a post on http://againfaster.blogspot.com/ on resting during metcons this morning and tried to use the "5 breath limit" in between thrusters and pullups. found it really worked well (although i was probably taking more like 8 or 9 most of the time). thanks Jonathan for a great tip, and thanks Coach for the workout!

Crossft, where have you been all our lives ? This is our first week. Killing us, but loving it.
Husband & wife team, in Melbourne Australia.
M/34/215 lbs, F/35/130 lbs.
Mark - 12 @ 55Lbs, 10 thrusters & 10 assisted pullups.
Brenda - 15 @ 55lbs, 5 thrusters & 10 assisted pullups.
Thank you for creating something so exciting & terrifying at the same time. Can't wait for next WOD.

13 reps no jumping pull ups

M/40/207/65"

Holy crap man... I just knew I could muster ten rounds, but alas, I only got eight.

8 rounds as Rx'd

Jon as rx'd: 12 rnds + 10 thrusters /5 pullups
Fritz 1st 9 rnds as rx'd, last 3 jumping pullups: 12 rnds + 10 thrusters / 3 pullups

cfwux3 - pullups
as rx'd
10rds + 10 thrusters
all sets unbroken until last pullups(7+3)

5'10"
felling a little heavy 210.5 lbs

as RX'd 11 rounds +5 thrusters, last round of pullups was jumping, blew out a callous on round 10.

1ST MUSCLE UP TODAY!, GOT 3 TOTAL in warmups.

7 rounds + 10 thrusters and 4 pull-ups

Thrusters unbroken
All pull-ups done without jumping (I may have pushed up to my tippy-toes on the beginning of a few...), though I did have to rest to get 8, 9, and 10 on a couple of rounds... but I can already see how much better I am at pullups than 2 weeks ago.

Best thing to do to get better at doing pull-ups??? DO MORE PULL-UPS!!!

age 40
bwt 210#
thrusters @ 95# - 10 reps without breaks
kipping pullups - 10 reps without breaks
rounds - 9

Strict pull-ups, no kipping.35lb dumbells for 11 sets.

35/M/205
9 rounds

33/F/140
8 rounds (40# thrusters)

Bwt: 130

As Rx'd:

19 Rounds and 10 Thrusters

I am so ridiculously tired right now... ugh

M/48/250
CFWU-2X no pullups
16 rounds + 5 thrusters

Mr. Pukie stayed in the parking lot - happy

m/29/144 not yet two weeks in.

6 rounds with 45# thrusters. Can hardly type, arms are so tired. Can't believe I got that many pullups in!! :)

Thanks coach.

bw 168 age 38
7 rounds
Rx'd

16 yom
179 6'1"

just ate about 10 lbs. of crawfish? messed me up bad. been up since 3:(

5 rounds

Changed the WOD to make it more in line with my current GS practice:

20 rounds for time:

10/10 single arm 36# kb thrusters, butt to ankles with a solid two second overhead lockout every rep
10/10 single arm 52# kb GS swings to chin height
10 kipping pullups, focus on hitting upper chest on bar every rep.

8 full rounds + 10/10 thrusters (ran 4 seconds over to finish out even reps per arm).

39/195

8 rounds x 3 thrusters...
as
px'd

46 yom
9 rounds as rx'd
strict pullups

Age 49
Bwt 110

35# thrusters
40# assisted pull-ups
12 rounds

2 40#db's (thrusters)-10reps
10 pull-ups
19:30
11 rds + 4 thrusters and 4 pull-ups

12 rds, 45# thrusters
20 min on treadmill with 40#

6 rounds
10 thrusters with 65# bar
10 pullups (not very good ones towards end)

19:43

11 rounds + 10 thrusters and 5 pullups
did 50lb thrusters

8 rxd

alot harder then i thought it would be

12 rounds as rx'd

37yrs old 5'-9"
185lbs
16rds as rx'd

Only my 2nd WOD, couldn't get to a gym so I had to make do:

subbed 20# dumbells for my thrusters
subbed lying tension band pulldowns for pull-ups (tried some pull-ups and negatives at the nearby junble gym first, but still too torn up from Wednesday's WOD, and it's freezing outside).

6 rounds. Good workout, but nothing like Wednesday. Wish I'd had access to some better equipment, but I'll chalk it up as a win simply for improvising and sticking to it.

28/F/150#ish, 2nd week CF, cranky forearms

CFWU x 2 minus pullups, subbed bench dips for regular dips

Brand X puppy version - 15 minutes, jumping pullups, 15# thrusters

5 rounds

The pullups were my limiting factor. I threw in the towel at the end of round 5 because I could no longer control the descent, even when waiting 30 seconds between reps, and my forearms were starting to bother me in the bad way.

I finished out the 15 minutes with 7 rounds of 10 thrusters. I'll use a heavier bar next time.

Forgot to mention, I subbed 2 tension band pulldowns for each pull-up. Not an adequate comparison really. I should have subbed at least 3, which is still too low but I need assistance to complete even one pull-up right now.

40/162
12 rounds as rx'd
later rounds of pullups broken

12 rounds in 19:30

Not at my best today, been really wheezy and phlegmy for the past couple of days. I think I could have had another couple rounds if I had paced myself more at the start instead of flooring it. AFT and OPT, you guys are machines.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd:
14 rounds

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Wow is all I can say. My first wod, 9 rd, w/ assists on the last few rounds of pullups, cannot wait for the next wod!

8 rounds, used 30 lb dumbells, no place for pullups, subbed 45 lb rows, 10/side.

Subbs sucked, glad to be home and out of the hotel gym.

42/m/170

(70 lb thrusters)

11 rounds + 3 thrusters

jumping pull ups at end

BW 58kg

gym is closed for easter till next tuesday sigh

3 rounds for time:
10 burpees
run 450m

11:06

9 rounds

pullups still the big issue, hopefully they'll improve over time

9 rounds
50lb thrusters
kipping pull ups

21yom 16lb

stretching warmup

did 52lb assists for pullups sets 2-6, then 76lb for 7 & 8

8 rounds + 4 thrusters

gonna need to take a break I think, I'm ubersore

Doing Fran tomorrow! So this one will have to wait.

18:49
2:00pm - row 2500m 11:20

6:00pm - One from Connor
Big Dawgs
Run 400m
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
1 Hill Sprint
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
run 400m

18:49

from WINDSOR ONTARIO CANADA 6'2, 195 RIPPED ON GOOD DAYS, I DID 15 ROUNDS FOR TODAYS WORK OUT,

as r'xd
Craig 11 Rnds +10+2
Phil 11rnds+10+5

13 rounds + 10 thrusters, as rx'd. This one was tough...100pullups on Mon., 108 on Wed., 130 today, OUCH!

Age 51/BW 240#
(thrusters/wall ball shots to pullups is still pure evil); as Rx'd 12 rounds plus 10 thrusters, finished off round 13 (20:58)

12Rds
+10 Thrusters +3 Chin Ups
as Rxed
30kg Thrusters