ha. haha. hahaha. hahahahahhahahahaha. UGH. just reading this workout makes me cry.

sub for wallball? thrusters? with what load?

Ooooooh, an oldie I've yet to do. Bring it on!

Go Flames Go... Please?

Yikes! 2.5 seconds per rep to beat video performance of 8:50

This looks like another one that's going to rip my hands apart.

"I'm not that innocent," hmmm let me guess, is today's Britney spears WOD soundtrack a big fat wink in response to Friday's 'Too Short' WOD soundtrack complaints?

From the FAQ :
The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.

Well no music controversy today, cause lets be honest, who doesn't like to work out to the britney spears medley. Nice work fellas, gives me something to shoot for, even though it will take me twice as long.

Great cert, great people and great experience. Thanks to the CrossFit HQ folks, Doug Chapman and Coach for putting this thing together.

Wear Yellow!

(really though what's with the yellow)

Dylans first seminar.... that's RAD!

I almost cant wait to get beat up with this one. Have to sub thrusters for wall ball, still should be a good time. Maybe I will cry!

Classic. Britney. Classic.

I just made a wall ball today and now I get to use it, a lot!!

Any advice for getting one armed pull-ups? No read purpose, just a fun goal. I read "greasing the groove" and I do weighted pulls...Any other training tips? Thanks y'all!

Greg & the CrossFit Crew from HQ and all the trainers from CrossFit affiliates near and far, thank you for an awesome certification seminar in Ann Arbor this weekend! Doug, your HyperFit gym is a great CrossFit facility so thank you as well for hosting the event.

With a focus on virtuosity in the fundamentals along with clear definitions and metrics of fitness, strength and power, the seminar was enlightening and inspiring. Like a great jazz performance, it was profound in the applications of the basics.

The coaching, feedback and encouragement were invaluable and very much appreciated. Doing the “fight gone bad” was a nice reality check on my perceived level of fitness as well. It has certainly motivated me more than ever to improve. It was however pretty satisfying getting that first muscle up.

I would encourage anyone who hasn’t been to a certification seminar to go without hesitation.

The "standard" substitute , always get mixed up with these, is it two 20 lbs dumbells or two 40 lbs dumbells??

#21, well it's one 20lbs ball. Rationally how can 80lbs be equivalent??

To be honest, I think 2x20lbs dumbell thrusters is harder than a 20lbs wallball toss anyway, because you can't use your hands together, meaning extra stabiliser work.

The group from New York and I had a truly amazing time this weekend.

Thanks to Coach and the CF crew. It's always an honor to be in your presence.

Thanks to Doug and the Ann Arbor crew for the amazing hospitality. Your gym, house and baby are all amazing.

Thanks to Eric, Mike, Melissa, Karl for being such a great team of trainers. Thanks to all the trainees for their hard work.

Nice job on the WOD.

Music - I see the humor. =)

Guys awesome job on the workout…

Brendan (? Spelling) thanks for the ray of hope…When watching the video I actually saw you pause for maybe one second during the workout…thank god. I was beginning to believe you were just an android…gives me some hope that I can improve to the levels of fitness you demonstrate during these fantastic training videos…Well done!

Oh yah, the music selection (Brittney who) should appeal to all the politically correct, under-age teenage girls, and sensitive folks, that apparently frequent this site…When is all of this “PC” stuff going to come back to reality?

As for me can you just email me the good stuff that I have completely enjoyed with your previous posts…I will play it as loud as my personal device will allow as I try drowning out the feelings of agony, rapid breathing, and the bounding pulse, as I attempt to accomplish only a fraction of the performance you folks continue to post…

Keep doing what you have been doing, it is working!

I will pass this on from a coworker…

“Train like your life depends on it, it just might.”

Well this looks like fun. I've been meaning to get back into the Crossfit style of conditioning and tomorrows workout is right up my alley.

Can't wait to take my homemade med ball and bowl of chalk to the gym.

I think this music is even worse than that other one that caused the huge flame.

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

I suppose I should note that I quoted that from the FAQ.

20 y/o male, 190#

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

13 mins

Subbed 45# oly bar thruster for 20# wallball...I think I need to invest in a medicine ball

Did as many pull ups as I could, then went straight to jumping pu's until I couldn't do those anymore...huffed and wheezed, then repeated the same process until I was done. Made the pull up's less broken so I could keep the heartrate up.

Did some ab stuff afterwards. Read somewhere that Stallone,s ab workout used to be5 rounds of 50 reps of 4 different types of ab workouts,...so a total of 1000 reps. Thought I'd see how fast I could do one round...it sounded like fun to try! 200 reps later I'm lying on the ground realing what Signourney Weaver must have felt like when housing a baby alien.

Had to up the reps for wall balls - my ball is about 2\3 of 20 pounds so I did about 1\3 more wall balls: 64, 46, 26. Pu as rx'd. Time approximately 11 minutes.

I guess we have our response to everyone complaining about the music selection from last week. But SHEESH.... Brittany Spears??? Thats funny. Well, 3,2,1, GO...

Comment 16;
John, great positive feedback. I was very close to going, got cold feet, it won't happen again.
Check is mailing today for Flagstaff in the Fall.
There wasn't a doubt, but $1000.00 is big bucks if you're not considering opening a CF, but it's also worth every $$$ to have the motivation and high quality of instruction, that will last a lifetime.
Finally, meeting the staff and new friends-PRICELESS.

Jay

This one looks brutal! I'm almost glad I have a 90 minute Thai boxing class tonight instead. :)

Wow - Quit smoking and performance goes up! Ya Think!!
15:12 - Wall Balls Rock!
Pull Ups done in this order
regular until fail, gravitron until fail, add help gravitron till fail etc through all three sets 50/35/20 - so 7/43;5/35;4/16

This was brutal. Short of breath through out and I was only doing the BrandX scaled back "puppies" version:

CFWU X3 (No pu. subbed push ups 15X) time 15:28

For time:
30 DB thrust;30 pullups
20 DB thrust; 20 pullups
10 DB thrust; 10 pullups time 9:06

Finished up with Sampson stretch

Total time 24:34

This was brutal. Short of breath through out and I was only doing the BrandX scaled back "puppies" version:

CFWU X3 (No pu. subbed push ups 15X) time 15:28

For time:
30 DB thrust;30 pullups
20 DB thrust; 20 pullups
10 DB thrust; 10 pullups time 9:06

Finished up with Sampson stretch

Total time 24:34

Far and away, the best seminar I've ever attended. From the way the seminar was presented, the quality of instruction, the tremendous knowledge shared by Coach, the willingness of everyone involved to share ideas, combined with Doug's great facility and hospitality, I can't wait to attend Level II.

Day in and day out...we see WOD's...and journals. Where do they come from? What mind creates such mind-blowing craziness? To some degree, the answer is you... But, on a much grander and magnificent scale...it's the core family of CrossFit. I have been an athlete all of my life. I have been around some of the most amazing coaches and clinics. Whether it was for Football, Basketball, Lacrosse, Track...you name it. I've played at the collegiate and seen and played against some of the most incredible athletes...some of which you watch on T.V. today. I've seen the best...until this past weekend. I only wish that I had met or known a Greg G., Nicole, Eva T. Annie, or any of the other people that have redirected my life...the course that I have now taken. Where would I be know, if I had? What level of fitness, mind state, health would I have? Not reflecting too much...It's truly better late than never...and it's never too late. The knowledge and good ol personality that is in the CrossFit community is unmatched. There is so much more than just the crazy WOD's and Britney Spears music that you see on the website everyday. It's a collective. I train that has no inclination of ever slowing down. Who would want it to? Who? Questions like that will keep this thing growing until we have created the perfect human...and I'm not speaking physically either. We're already seeing glimpses. Nicole, Annie, Eva and the other superstars: You guys better do this while you can and go find a community somewhere and live your days out because, pretty soon, they are going to come looking for you guys and the tests may be invasive. You don't get much better than these guys...all around. So beg of you...go to the CERTs, become affiliates, spread the word and just share something wonderful...I know I have...and will continue to do so. It's the least I could do for the most wonderful group of people I've ever been around. Thank you coach...for everything. I know it's long...so I'll save the real thank you for the book.

14:53 using 2x20# db thrusters for the wall ball shots.

Thanks so much to Coach,Nicole,Annie,Eva, Dave,the rest of the HQ team,the affiliate trainers,and Doug! I had a mind blowing weekend of learning and fun in a great facility!! I am still soaking it all in. There was alot for me to cover since I am still in my first year of CF. I will be attending the very next seminar that I can make it to. I would also like to send out a special thanks to Dave for throwing the 25lb plate on my foot :)

Time: 11:17

280#/43 yom

subbed jumping pullups

15:01

I realized today that the higher you throw the wall ball the more rest you get at the top.

45# Thrusters/Pullups
50/50
35/35
20/20

20:29

sub 45#thrusters and all pullups jumping
15:40.

Amy/38yof and Susan/43yof

50/35/20 jumping pullups
50/35/20 15# db thrusters
10:50

2x800m run
1x400m run

Practice kipping-That was entertainment for everyone

It was an absolute pleasure to see old friends, and to make some new ones this weekend in Ann Arbor (even though some of you are friggin' New Yorkers........) To all, keep up the solid work!

#35, great post. Very inspirational!
Doing an unloading week this week of WOD's.
30-20-10 reps
20lb DB thrusters
Dead Hang Pullups (no kipping)
10:53

17 minutes, subbed jumping pu's for last 15 in each set, WB as rx'ed

21yom 167lbs

Man, I've been lazy about cardio recently.

15 kipping pullups, then 40# asst, then 60. Second set of wallball shots broken 20-15.

25:18.

Anyone have trouble doing the WoD first thing in the morning without eating?

40yom, 72", 200pds

38:08 12pd wallball, no kipping.

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

27:59 (subbed 40# dumbbell thrusters)

Nice haircut on World Class Rob.

24:40
subbed 45# barbell thrusters for wall-ball shots

11:36

DB Thrusters

sick time on the video, great work guys...

Howdy,
Yesterday's Work
{Snatch 60x3 (one from floor and two from HBK); Ring Pushupx9 (feet 4" higher than hands; +24#'s); PUx7 (+24#'s)}x6.
Duration 19:30...
Today's Work
{MUx1 (bar; regular thumbless, grip) and Rope Jumpx60}x25.
Duration 23:30.
Bdw. 84.2kg...

subbed thrusters for wall ball

12:45

Subbed 16kg kettlebell thrusters for wall ball.
This was painful since I worked pullups yesterday and now have massive blood blisters and torn calluses after this WOD. Fun stuff
15:49

Yeah, you guys in the video are amazing. Awesome job

9:54
used my home made wall ball and it worked great. I did as many PU's as I could unbroken then went to jumping PU's to keep the metcon up. Good WOD!!

42M/5'10"/152

16:03

subbed 7kg ball (heaviest at my gym), but tried to hit at about the 11' mark.

Once again, awesome work on the video guys - you definitely inspired me to shave a couple minutes off my time.

17:54
subbed 12lb ball, first 30pu were w/out assistance, rest were with assistance.

Coach,

The certification seminar was fantastic. You and all the CrossFit trainers were truly amazing.

I felt compelled to make an expression of thanks to you in front of the group near the end of the day yesterday but I did not find the right moment. Maybe because I was still recovering from Fran! I could relate to your story about the time you were in your early forties still wondering what you were going to do when you grew up. I think our world is full of people still wondering what they really want to do with their lives, something they can be passionate about. CrossFit gives us all something that we can truly be passionate about, and for that I thank you.

Paul and I are very excited about opening CrossFit Cleveland this summer. With his strong fitness and training background, my business experience, and the generous support from the CrossFit community we should be a success. We also look forward to working with Aaron as he develops another local affiliate on his side of town.

Last but certainly not least, Doug Chapman and his crew were tremendous hosts. What an awesome facility! Thanks Doug.

Best Regards,

Bill Russell
Fight Gone Bad DFL (but I finished!!)

BW 171

as rx'd

9:20

17:18

Substituted 12lb ball- good thing because I almost broke my nose on first throw.

My GS WOD for today:

50/50 52# GS swings to shoulder height
20 TSC pullups - deadhang, no kip, throat touching bar
500 meter row
35/35 52# GS swings
15 TSC pullups
350 meter row
20/20 52# GS swings
10 TSC pullups
200 meter row

Tough workout - grip fried.

18:21

Awesome time at the Cert this weekend! Great experience. Thanks to all...except for the "Fran" girl. :)

Great facility Doug. Thank you.

Hope to see you all in Philly some day soon!

Thanks to CF Ann Arbor for hosting a great seminar!

Thanks to all the participants that gave 100%.

Thanks to all the CF trainers, Coach & all the HQ personel. I always learns just as much as I teach at these certs. They are a blast from start to finish.

If you have not been to one, go as soon as you can. It is unbelievable!

Dave....always good seeing you, bro.

17:07

Pullups were weak today; many broken sets. Wallball was easy (all 24HF had was a 10 lber in turquoise)

!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3 (sub PUs with thinking about PUs)
15:30 (downstairs to the gym for wallball)
50 20# @ 10' wall ball shots: sub 12# ball @ ~14'
(Rx= 200 ft-lbs, sub=168 ft-lbs)
50 PU: broken, broken thinkin' of Britney broken
35 Wallball
35 PU
20 Wallball
20 PU
should have done trusher sub . . .

2:00 situps- 91; 2 sets 4rx8sec x10reps pushups

I'm still catching up after missing a day - did yesterday's WOD (OHS, 7x3 for weight).

78k/m/1.83/34yrs

40k x 3
45k x 3
50k x 3
55k x 3
60k x 3
60k x 3
65k x 2, crash

That looks better than it was, however, since I wasn't getting all the way down. I'm having some trouble with my left should, and I can't seem to go all the way back with it.

Subbed thruster for wall ball. Need to work on pullups.

22:57

Female
BWT:168
:36::30

Coach and gang,

Thanks so much for your words of wisdom, encouragement and criticism this weekend. The best way to improve yourself on these movements is having someone, who is an expert in the movement, watching you. Extremely valuable. Special thanks to Dave and Pat, thanks for all you do for all of us. Dave, thanks for helping me get my first (of many) muscle up.

Brian

11:08
sub 15lb wall ball - heaviest in the gym

Warmu Up:
Ran 800m plus 2 x CFWU

WOD as rx'd:

15:23

All sets of each exercise broken..couldn't begin to tell you how...NICE!

Bwt: 133

As Rx'd:

9:04

Subber 16kg kettlebell thrusters

16:39

Disappointed with my pull-ups today, and tore a callus for good measure.

Oh, and Kevin kicked my ass, but that's no longer noteworthy. ;)

Note to video editor:

Next John Hackleman video needs to be to the tune of "Baby, Hit Me One More Time"

14# WB
10:44
That was fun!!!!

I'm addicted to you don't you know that you're "CROSSFIT"!

31/m/190 - First time with movement

50-P/U with broken sets, 100 W/B with 10 lb ball no 20 lb available
35-P/U with broken sets, 70 W/B with 10 lb ball
20-P/U with broken sets, 40 W/B with 10 lb ball

Despite good strength, I still have issues with good, clean, pull ups.

Wow...today seems like a hell of a day to start doing Crossfit! I am in pretty decent shape and I know I can't crank out 50 pullups without assist. This is going to be interesting...

Britney Spears? Lol....good one!
Watching those guys has me very scared! This one looks very frightening!

27/m/200

50/35/20

Olympic bar (45lb.) thrusters
Pullups regular, then with broken sets, ended with jumping pullups

17:38

Need work on the pullups, but I've come a long way since starting Crossfit workouts.

I have a feeling today's music choice is a result of the complaints regarding the Too Short video...

I'm amazed they sat down for rest and still got the WOD finished so quickly!

Sub 20Lb dumbbell thrusters. Need to learn kippling pullups quick.

Time 28 Min.

I used the blue resistance band today for the pullup assistance. Otherwise I'd still be out there trying to kip 2 at a time. Otherwise as Rx'd:

Time: 16:25

Age: 29
BW: 165

Used 12lb WB (all I had)

11:36

Next time find a 20LB WB

CFWU (12), WOD subd 45lb BB Thrusters, 14m23s....

19 min

jumping pull ups...need to learn to kip

subbed thrusters for med ball. need to get more explosive

broken sets of each

50/197

13:20 as Rx'd

25# wall ball
13:40
Paid the price for having too much fun last night. Now I'll punish myself even more and go stain my deck.

I think there should be a substitution list of music for those that can't handle the full Rx
for example:
puppies would listen to "the wheels on the bus"
Rx would be "let the boddies hit the floor"

coach can we add this to the FAQ's....

14::10

As rx'd.

Nice modification in a prep for FRAN???

m/164/27/UK

subbed wall balls for 7kg dumbell squat thrusts.

60 feet from chinup station to squat thrust area.

13:53

Who knows???

About 14 minutes modded quite a bit

12lb wall balls, partially because I'm using medicine balls against the gyms drywall and also because I probably wouldn't make it with 20lbs.
Also did weight assisted pull-ups (40lbs)

The kicker is that I had to wait for about 4 or 5 minutes for a place to do PU's to open so my time isn't all that accurate.

Final workout was:
50 WB
50 PU
30 WB
wait for area to clear
31 PU
31 WB
25 PU

12:50 14#
Great job Krista!!!

37 bw190
12:31

Special K
2nd WOD

25-15-8

10 lb wall ball
assisted jumping pullups
4:49

CFWUx2 -pu

Substitutions: 6lb med ball, (all the gym had)
pu using red resistance band

15:06

17:45
subbed 45# oly bar for wall ball throws
partitioned PU throughout

In response to #46

I never had any trouble working out on an empty stomach until I started doing CrossFit. I made the mistake once of not eating before a WOD and hit a brick wall and could not complete workout.
Now before every WOD I eat at least a ZonePerfect bar, just to give me enough to get through until breakfast (if I'm working out first-thing in the morning).
I also find that empty stomach + little sleep makes for poor workout results. Be sure to get at leat a full 8 hrs.

PM: AS RXed, 13:35.

AM: Warmed up with some OHS,
worked on Sots press, push press and push jerk.

27yom/6'4"/215#

39minutes. Subbed 65# thrusters for wall ball, felt like my arms were going to tear off.

Male
Age: 30
Bwt: 133

CFWU x 3 (minus pull-ups)

WOD - subbed 45lb thrusters for wall ball - ceilings not high enough
18:00 - all pull-ups kipping

Imagine working out with Instant Karma!
Not sure if it was the workout or John that brought tears to my eyes.

16:32
10# wallballs
Pull-ups all assisted at 40#...some breaks.

Power to the people! (John Lennon is the greatest musical artist ever! Thank you Jer!)

28/M/185
CFWUx3 - pull-ups

as rx'd: 14:47
Pull-ups were atrocious; lots of singles. May be a result from "Lynne" or excessive yardwork.

Coach, Nicole, Annie, everyone at Hyperfit, thank you for such an informative and inspiring weekend! I'm already eager to come back for Level II.

I loved the group workouts. I improved my Fran time by 5 mintues (13min - 8min)! I'll miss that competition here in Cleveland, but that's all the more reason to start up a Crossfit gym here. Hopefully before too long you'll be able to visit Bill, Paul and I in a Cleveland Crossfit gym.

Thanks again.

M/26/177
CFWUx3
WOD as Rx'd: 10.52

deadlifts 7 sets of 3's followed by,
"wod" as rx'd 8:37

37yoM/5'8"/149 lbs

As Rx'ed
15:25

After 8 months of CrossFit, I finally got my 20lb medicine ball. Holy Cow! Lot of difference from 12lb to 20lb.

This looks fun. It's like you're spying on me and know that I just made a medicine ball using the hollowed basketball technique. I used partially wet sand because it had rained the day before and the ball came out damn near exactly 20 lbs.

Alex #101, I get the impression Glassman and Twight have somewhat of a rivalry going on regarding admittance policies, since Gym Jones is invitation only and keeps its workouts private. Twight comes across as somewhat of an arrogant prick on the site. I'm pretty sure his workouts are basically the same - mixed modality high intensity functional movements, both weighted and unweighted. He does some tweaking since he has a lot of athletes, so the training is more specific to their sports. For himself, I know he still does a lot of slow endurance work because he's an endurance athlete and you just have to beat the crap out of your body over long sustained efforts to adapt enough to compete, at least some of the time.

You can see a lot of what the other guys do from his 300 workout vids. Tire flipping, with tuck jumps into and out of the tire, sprints to the end of a resistance band, balancing acts with kettlebells, farmer's walks, ring pushups, kipping pullups, heavy deadlifts, thrusters, medicine ball throws, and static gymnastics holds seem to be the core exercises. They use the same type of varied circuits, couplets, and triplets we use, with a few additional moves we don't.

Hmm, looks like Alex's post went bye bye. Is Gym Jones discussion banned?

As Rx'd 15:02

Wall ball 50
pull-ups 15,10,10,10,5
wall ball 35
pull-ups 10,10,10,5
wall ball 20
pull-ups 10,10

Great workout, ouch!

One more thanks...

Thank you Doug and all those from HyperFit. Sweet facility and even better personnel. Doug, thanks for barking at me during FGB and Fran, as well as the sweet music. Anyone who blasts Hatebreed and Clutch are ok in my book!

Brian

I got behind this weekend and I think that possibly for the next couple of weeks I am going to have to change my WOD scheduling to 5 on 2 off.

Friday I missed because of many drama's.

Yesterday was subbed with heavy weeding (Ripping out vines) for 1 hour and raking and mowing for 1 1/2 hours.

So, instead of today's WO, I made up Lynne and the Over head squats. Results posted on the proper days.
I also did Tabata sit ups for WU (this time without feet anchored), lowest was 12.

The front of my shoulders are smoked!

Kate

17:00
14 lb. ball
last set of pull ups assisted.
Pull-ups smoked me.

Forgot-
Also warmed up with 35lb in each hand farmer walk for 100 meters x 4

Kate

33/M/180#/5'9"/CFT=830
All PUs kipping, no jumping or assist
22# ball to 9'target
20:30, whipped!

Tim:

15:30 as rx'ed

"tougher than it looked" (aka "Had to break up my pullup sets!!!1")

cfwu - pu

30-20-10 reps of 20kg thruster and kipping pullups in 09:44. All sets except last thruster broken.

So this was my first Crossfit workout and it just about did me in.

6'5"/225/31 yo

16:55

Had to do 40 lbs. squat thrusts since the heaviest medicine ball was 10 lbs. Started pullups unassisted, but it is a pull up rack with no room to do so kipping so I had to do strict. After 20 I figured I better go to assit machine. By the last few reps in each set I was using 80 lbs. assit...so I feel kind of like I cheated.

Is it better to use less assist and take longer?

CFWU x 3 minus pullup and situps

subbed 40# thrusters for Wall Ball and jumping pullups

18:25

37yo M 192lbs

used 25lb wall ball

11:22

45 / 181

subbed 20# DB thrusters for WB shots

17:51

post - yesterdays OHS WOD

Subbed 40lb dumbell thrusters for wallball. Took approx 2 minutes to and from pullup bar for a total of 10 minutes rest during the workout.

22:00

35yo M/176

CFWUx3 (- pullups)

29:24. Subbed 2x20lb dumbells for wall ball.

I think I might have been better off going to the pullup assist machine as I spent quite a while on the pullups.

Subbed thrusters for wall ball. Rest as rx'd in 14:59.

9:29 as rx - over 3 min better than last time

started last set of pull-ups at 8 min mark and just had no grip left

3xCFWU(15 reps)

65# Thrusters, explosive, feet left floor on each one - subbed for wall ball
Pull ups assisted with gravitron

~30 min

WHOOOO! That was rough. Wasnt feeling it today.

M/163/68"/24yo

CFWU x3 (5 pulls, 5 dips/ round)

As Rx'd: 14:20

#15 S. Baer

Check out http://www.beastskills.com/OneArmPull.htm

I just rigged up a pulley assist system in my basement this weekend. I'm about 35 pounds away.

subbed Fran - 7:30

First time with thrusters, need to practice front squats.

This workout looks rough. For the record, I find Britney Spears more offensive than Too Short.

As rx'd - 13:20

2 x 10 GHDs/BEs for warmup.
Finished and was wheezing like a 2 pack a day guy running heartbreak hill. A definite wind-sucker.

Hi all, I'm on day 2 of a one week recess from CF. I read somewhere one should take a breather every 12 weeks so I'm following orders. I walked to work today (1/2 hr.) and I may do the same tomorrow. The weather here in the northeast is glorious after an unusually cold stretch. I may go to the Y and do the CF warmup and some skill practice just to keep the rust off. The biggest problem I'm having is that the past 2 WOD's have been workouts I personally love; on the other hand, I'd love to see Coach post something like 3 Bars of Death tomorrow. Good work everyone, and I'll be ready to suit up again this weekend.

105 pull ups, 45 min.

16:24

as rx'd

I thought the wallballs was going to be the hard part. I flew through those and sucked wind on the pullups. Some day I'll go to a cert and understand.

47 y/o female, 145lb, 3rd week of Crossfit. This is my first time to try WOD.

15:36

sub thrusters w 10lb dumbells
jumping pullups
I'm dead

#132, john, brings up a point I've had a question about since starting CF 7 months ago. Should we take breaks? I've only failed to complete workouts due to illness; haven't yet taken a breather. How many of you take time off, and if you do, what's the duration? Sorry if this message is more appropriate for the boards.

M/48/5'10"/170

For time:
50 Wall-ball shots SUB Thrusters
50 Pull-ups
35 Wall-ball shots SUB Thrusters
35 Pull-ups
20 Wall-ball shots SUB Thrusters
20 Pull-ups

14:34

subbed 12# ball amd jumping PU
11:27

SASASASASASASASASASASASASASASA @BC-B
CFWU 93x15)p/u 3x5

19:50 lots of lag
12# high wall was only 8'
50--broken 35--broken 20--broken

ex--abs 25/25/25
back shoulders 105# 3x10/ 45# 3x10
assisted p/ups 12

8:30 as rx'd

pre-split jerk practice
post-double unders in a row, 3 attempts - 51/54/57 + 800 m sprint x 1 - 2:40 (cause there is sun finally!)

Thanks Coach, HQ Crew, Doug and the Hyperfit Crew, and all the other Trainers for putting on such an outstanding seminar. I learned so much and was so inspired by everyone in attendance. We are going forward at 100 miles from here on out.

Thanks again!

10:06
sub'd 3 kg wall ball, jumping ring pull up's

pre: OPT warm up and 45 lbs split jerk
post: double unders in a row (one hop in between), 3 attempts - 9,12,11 + 800 m sprint x 1 - 3:46

38/m/145

16# ball (heaviest in gym)
otherwise as rx'd

9:25

as rx'd 12:02

The Certification was awesome this weekend. Thank you coach and everyone for the words of wisdom and a great time. I'm looking forward to getting my level 2.

Age 34
BW 145#

As rx'd:

9:52

Coach,
i was at the cert in Ann Arbor. Thank you very much i have never learned so much in one weekend. The only improvement that i could see is to make it 3 days. Thanks again, i'll see another cert SOON

24:30

Subbed wall ball shots with push-ups. No wall, no ball.

#136 edevine-
I try and take a break every 12 weeks, too. I've done both a full 5 days off and I've also just taken off 3 days and then gone the next 3 days at 50%. Physylogically, someone else will have to answer why it's a good idea. I just know that for me when it's time (my numbers will be off for what they usually are) and how much better I feel when I come back.

I hope my .02 helps.

Kate

P.S. Getting enough sleep really helps too. Now that J is home, I am getting 7 hours! I no longer feel like a zombie.

M/42/6'0"/170

For time:
50 Wall-ball shots SUB 15 lb dumbell thrusters
50 Pull-ups (broken)
35 Wall-ball shots SUB 15 lb dumbell thrusters
35 Pull-ups (broken)
20 Wall-ball shots SUB 15 lb dumbell thrusters
20 Pull-ups (broken)

20:00

Got my first set of 20 consecutive PUs today.
Used 19lb homemade med ball.
13.37
Was so happy to finish under 15 min.

Those were not the finest pull-ups. Lynne is still milling about.

13:35

Hi everyone, I am recovering from a knee injury(partially torn meniscus). Biking and elliptical machines and stuff do not aggrevate it but it is not enough for me and I would like to slowly get back into crossfit. Will the wall ball shots be too much stress for the knee? Opinions highly welcome...thank you

M/159/48

50/50
35/35
20/25

19 minutes 15 seconds.
Still major sore this afternoon!

Butch

as rx'ed
19:41

Standard Monday Rest. Will do this tomorrow. Sad that I had to turn down Bill Russell's invite to join him in Ann Arbor, but thrilled that it went so well. I am off to San Diego this week--tough to get away two weeks in a row.

#136 edevine: I can't remember if it's Larry L or Eugene who recommends 3 weeks full out, 1/2 volume week, 3 weeks full out, 1/2 volume, 3 weeks full out, 1/2 volume week, 3 weeks full out, full week off, rinse and repeat.

#149 Kate: 7 full hours of sleep, how 'bout that "Tabata something else entirely?!"

I just wanted to thank the enitre CF staff at the cerification this weekend for their hard work and helpful insight. The Hyperfit facility is awesome and Doug was a great host.

In this day and age it is refreshing to have people like Coach who tell it like it is and don't worry about being PC while doing it. Thanks again.

sub'd 20 lb db thrusters for wall-ball

12.18

30/M/200

Bike to gym

CFWU x 3 (light on the pullups)

subbed 2x20# dumbbell thrusters for WB toss
Pullups broken into sets of 5-6

20:42

15:17 with some jumping pulls toward the end, and all i got is a 12 lb ball

20yom/1.82m/79kg.
7 weeks into the programme

14:33

* Subbed wallball shots for sandbag thrusters (approximately 20kg)

Wallball/Jumping pullups

50/30 35/25 20/25

11:59

39 y/o 205

scaled according to brand x

40/40
25/25
10/10

16:43

pull ups were a killer. broken into sets of 5. ripped callous off hand in last set. yummie.

19:44
12lb wall ball
kipping pullups

yesterday wod today - 103,110,115,120,125,130,135(2),140 f
today's wod-12:32
post- as many consequtive dbl unders, 3 attempts
29/17/21

gym closed today (national holiday in turkey where i live)

CFWUx3 subbed pushups for dips/pullups

no wallball or dumbbells at home so i subbed burpees. jumping pullups after first 10, 5, 5 reps of PUs each respective round.

poor form on burpees. wasn't going straight into the junp out of the horizontal position. was wasting momentum/energy when i thought i was resting.

24 min

14:24, 20lb dumbell thruster sub, all pullups from deadhang, I need to figure out the whole kipping thing

Not too bad. 15lb med ball. 21 min

subbed thrusters with a chair for wall-ball

pull ups as rx'd

50, 35, 20 reps pullups and wall ball

most pullups jumping after first 10 reps
wall ball with 15lb (need to make a 20lb'er)

17:49

subbed pull ups for jumping pullups and used 15lb ball but threw higher than 10ft

14:58

M 33/170

cfwu x3 (no pullups)

modified because i am a humbled wimp.
then i felt bad for myself so i did extra.

5 rounds
20 45lb thrusters
20 112lb pulldowns (pullup stations too busy)

10:30

3x10 135 deadlift
2x3 205 deadlift

2x3 135 shoulder press

20 min. cardio and ab work

202/66"/38yom

23.48.08

used 45lb bar with thrusters
pull-ups broken sets, with some jumping-need to learn that kip!!!!!!!!!

46/M/195
RX'd....12:30...sweet!

16:39 as rx'd
didn't have it today

13 MINUTES. I used 30lb assist on about half of the pull ups. also only used 15lb ball. heaviest in gym.

Miss yesterday's workout so did it today. First time doing the overhead squat so balance was an issue. 45,45,65,75,75,65,65. Something to definently improve upon.
Today's
Time of 8:52 using the 12 pound ball. (Heaviest one available) Occasional break in pull ups.

as rx'd
9:05 mins

strict pullups!

This one was alot harder then it looked.
CFWU
WOD as rx'd
20:50
Had to use a mix of strict,kipping, and jumping to get the pull-ups.

100 Sit-ups for cool down

Can't wait till tomorrow

21:23

Sat- 2 min hard/ easy intervals for 44 min
Sun- Rest day for me

Today:
CFWU (-pull ups)

WB – 5kg- heaviest the gym had, through it as high as I could without taking out ceiling tiles
Pull ups, asst

Time: 9:50

Then made up OHS, 7 sets of 3 reps
65/65/70/70/75/75/85
Last time my 1 rep max was 80 so I guess I’ve improved.
Erin

M/31/6'0/195lbs

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
(sub wall-ball shots for thrusters 65lbs barbell)

Time 12:56

cfwu x 2

Gym only had 15lb ball
OTW, as Rx'd

13:41

As a European American I feel I should state for the record that Britney Spears does not represent the whole of our cultural experience, nor would I consider what she does art.

I also wouldn't want my kids or grandmother to listen to her.

:)

40yoa 200lbs msle

as Rx'd

Pullup assisted

21:36

#156 Bingo-
You're so silly!
But it is pretty great ;)

Kate

28yo M 175lb 5’10”
Warm up: Row 500M, CFWU x 3, – pull ups, 5 ring dips per round.

50 30lb dumbbell thrusters
50 Jumping Pull-ups
35 30lb dumbbell thrusters
35 Jumping Pull-ups
20 30lb dumbbell thrusters
20 Jumping Pull-ups
Time: 17:51
30lb dumbbell thrusters = 2x 15lb dumbbells
Foam roller cool down

Had to sub wall ball with thrusters. Started with 75lbs and dropped to 65 after rep 30. Separated pull-ups into 5s and all pull-ups were from a dead hang because I cant seem to get the swinging motion right. Completed in 18:59
Finished my workout with 3 miles of intervals on a treadmill and then abs. I didnt cry unless you count all the sweat pouring off my exausted shell. I LOVE CROSSFIT and all the stares I get at the base gym from people that do the usual boring stuff.

M/31/6'0/195lbs

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
(sub 65lbs barbell trusters for wall ball shots)

Time: 12:56

Just returned from CF Cert in Ann Arbor, MI. Well worth it. Thank you so much to Coach Glassman, Hyperfit, and all the staff. I walked away with a wealth of information, core knowledge, new friends, and some wicked blisters. I am very pleased with how everything went, and so proud to be a member of this community. Thank you. -J.C.

27:42

I refuse to do assisted or jumping pull-ups ever again after getting better doing my kipping ones, so well, I'm tired and I got through it. But I smile knowing I didn't use anything assisted. =)

#149 jknl & #156 bingo:

Thanks for the response; you've given me something to think about.

bwt:146
cfwux3 (5 pullups/dips per round, 5 hang snatches with stick + 5 OHS)

Heaviest ball = 15.4lbs
Everything else as rx'd: 11:52

Finished with 6 towel pullups + 30 pushups.

CFWU x3(1/2 PU's)

WOD
:11::45

PU's were the slowing factor for some reason today. Wasn't able to get more then 20 in a row the first rd. And lucky to get 10 after that.

This was my mom's first CF workout the last time we did it. I can't wait to see how much time she's cut off it since last time.
Get some, Go again!

32M/190
cfwu x 2
20lb wall ball, kipping pull-ups
50,50,35,35,20,20
(all sets broken except first and last wb sets)
11:37

45# thrusters, knees to elbows
reg pull ups
14:53

35# thrusters/pullups

50/50
35/35
20/20

16:12

10:01 as rx'ed, about 2 seconds slower than my sub 10 minute goal. Oh well. Only the second round of wall balls were fractioned (20/10/5) but my chins fell off quickly. I did 20 right out of the gate but then gassed so I need to strategize a little better there.

Pre-Split Jerk practice 85lbs
Post- 3 rounds of consecutive double unders-40,3(woops), 29. 800m run for a laugh ~3min.

25m, 6'5" 215#

12 mins.
First 10 pullups straight, then kipping, then all jumping.

On the verge of hurling the whole time.

Oh Crossfit, I just can't quit you.

The NOOBIE Files-
SOOOOOO..... Lat week switched to doing only the CFWU x3 plus 30 minute run. Now I go for the WU and the WOD. I think I saw my soul leap out the hole Pukie left, then do a MU back in just to laugh at me.

So.. CFWU x3
then..
50 45 lb barbell thrusters
50 Jumping PU's
35, 35
20,20
Crawl around, wobble, stretch
29.48
One more please!

PS- My pu's still suck and my Y has no where to work on kipping PU's so I do all jumpers. Any suggestions for improving the PU's?

26m/220/6'1

15:18

subbed thrusters with a 45lb plate

M/39/6'3"/200
2nd week of scaled WODs
14# medicine ball
40/40 combination kips & jumping
25/25 jpu's
10/10 jpu's
10:24

23:00

27/m/217#

18:21

pullups killed my time, many sets of 2-3, still can't get the hang of kipping

Used a 23lb medicine ball and bounced it off the ceiling in my basement (~9 feet, had to aim it between the floor joists)
Kipping pullups.

Wall ball shots were broke a little. Pullups were broke a lot.

22:44

15.03 as rxed
(no prior)

First time swapping to hands-forward pullups (instead of my usual hands facing me chins). We're at home today, with no equipment but the chinup bar, so we used a ~20lb tub of laundry detergent for thrusters. Damn that thing is awkward to hold!

Steve
16:29 (8 pu rx, rest negs)

Sarah
21:37 (all pu negs)

As a side note, can somebody tell me how to improve on the pullups? Max reps 5 times a day? Just a few a bunch of times a day? Just leave it to the WOD? Max reps once a day, or every other day? Rest on WOD rest day?

Any advice you've got I'll take.

as rx'd

18:00

45m/6'1"/215 lbs

28 yom, 195 lbs
subbed thrusters with 20 lb dumbbells, strict pullups
19:57

Shoulda coulda woulda... I'll sell out next time; tried to pace today. Bummer.
As rx'd 16:14.

M/33/182

45# Thrusters (using plate)/Pullups

50/50
35/35
20/20

20:25

25:58

all PUs kipped, used 12lb med ball

22yom/150#

with 7kg. ball and kipping pullups

19:30 ish

tore off a calus about halfway through the pullups, threw some tape on it and finished the workout.

Darn it! I thought it was 50-30-20. I guess I owe 5 more wall ball shots and 5 more pull-ups.

15 lb ball is the heaviest they have. So I used that.

12:40.

I also tested successfully for MCMAP tan belt today so I can ditch the web belt. The downside was 2 hours of throws and grappling to go for grey. 38 is way too old for this stuff.

CFWU x 3
13lb. medicine ball (heaviest one at the gym)
Otherwise as RX'd: 16:00min.
Sets of 5 for pullups

Didn't warm up well enough. Pulled a pec muscle.

37 yo male - bwt: 218

16:02 as rx'ed.

I'm operating a day behind. Trying to figure out a good mix to stay with crossfit while I'm here in SC for school. It's good to be back at it. Also met two fellow crossfitters, it's encouraging to talk to them and see that I'm not the only one struggling with the workouts.

Starting a 7 week strength cycle. Squat, Press and Deadlift basically. Need to get my CFT up.

16:51
i'm starting to get the hang of kipping. I guess after so many times watching it on the videos i should start to get it. Now i just need to work on my grip.

Not very pleased with performance today at all. Spent a weird amount of time gasping for air. In addition, I did the workout incorrectly - second set was 30, not 35. 12.44 using 20# dbs.

Tariq

Hey-

WOD: 50-35-20 reps of 24lb tree ball & ring pullups-n-rows

14:30

Xtra: OHS 5x20 wooden dowel & 2x10 oly bar - nice improvement!

-K

BackSquat
10 sets of 3 reps @ 185

subbed 45lbs thrusters

time: 14:40. seared lungs!

Neil: 19:46

James: 20:56 Had to finish up with jumping pull ups due to a torn callus

Theresa
45 lb Thrusters and jumping pull ups - 22:50

Mark
9' target - 14:50

32/5'11"/195

Division PT left me with 14 minutes to do WOD. Got in as much as I could.

50 DB Thrusters
50 Pull-Ups
35 DB Thrusters

DB Thrusters with 20lb dumbbells.

age 40
bwt 210#
time as rx'd- 14:40

bw: 183

As rx'd: 15:41

bw:110

15:29

8lb wall ball
and jumping kip pu

30 YOM, 190lbs

Gym only has 10lb med balls

as rx'd

20:39

pullups really slowed me up; broke them into sets of 5 every 30 seconds or so. No kipping b/c I use the highest setting on the smith machine and no room for it. I can't seem to break the 15-20 max pullup range...seems like I am relying on my arms and back too much and don't get that efficiency of motion. Would like to see what I could do on a straight bar 8 feet above the floor.

I new I would have to really scale this workout, but I enjoyed what I did! I also saw my first crossfitter in the gym (Jungles Gym in Alexandria)

Warmup
25min Eliptical
3x10 Benchpress
3x10 Situps
2x10 Pulldowns

WOD
30 Pulldowns
30 Thrusters 40lb barbell
20 Pulldowns
20 Thrusters 40lb barbell
15 Pulldowns
10 Thrusters 40lb barbell

14:39

23m/200lb/6'1"

did a scaled down version

30 pu/30 45# thrusters
20 pu/20 45# thrusters
10 pu/10 45# thrusters

8:25

then ran 3 miles

Oh my! |:^O

I can't believe I actually finished this workout. I won't even bother to tell you that it took me over half an hour to complete this one.

Wait... d'oh!

Still trying to learn the Kipping pull-ups though. Looks deceivingly simple, but...

Re: medicine ball. I went to Big 5 Sporting Goods last weekend and they had a very nice leather Everlast 20 lbs. medicine ball on sale. Regular price: $50. Sale price: $12.99. w00t!

Perfect timing. Used it today for the first time, worked great.

Can't wait for tomorrow's violation, uh, I mean workout... |:^}

M/26/194

CFWU x 2

25:42 as rx'd

Pullups were kipping with a couple jumpers during the first 50. The playground behind my house made this workout possible, I would have died trying to do 105 pullups on the unstable pullup/dip station I have in my garage.

I concur with the appraisal of the seminar. I had a blast and will continue to do everything in my power to support the revolution. For all of you guys out there wasting your money on meeting chicks... sock it away for a seminar. The crossfit girls redefine God's best work. They are truly engineering marvels.

Subbed 20 lb dumbbbell thrusters for wall ball.
Otherwise as rx'd
21 minutes

35/M/168

Subbed jumping PUs and 20# dumbell thrusters for wallball

did the BrandX scaled WO..."puppies"...(sob)...

about 25 min.

F / 50
Brand X scaling
-- beg pull-ups
-- 4# ball was all I had (need to buy some eqpt.)

8:40

24:42
Sub 35 lb kettlebell thrusters.
Last 20 PU's jumping

13:06 as Rx'd

Ouch!!!!

7:27 as rx'd

14:41

26yom
195#
5'10"

Pre: CFWU x 3

WOD: 12:48 - Sub thrusters with 45lb plate (disapointed)

Post: L-sit work

bw-201

Working back into it after a full month off. Didn't have wall ball or pullups access, so ran 3 sets of 1/4 mile sprints and some bench press work. Really feeling the month off....

MC

as rx'd, 16:36

Wall balls kill me! Also tore a callus off during CFWU, but can't really use that as an excuse since my pu's were the fast part.

11:49
Pull-ups on ledge, dead hang.(Absolutely brutal today)
Tired from clearing brush and cutting down trees yesterday.

For time: 15:57

50 Wall-ball shots (sub 45lb barbell thrusters)
50 Pull-ups
35 Wall-ball shots (sub 45lb barbell thrusters)
35 Pull-ups
20 Wall-ball shots (sub 45lb barbell thrusters)
20 Pull-ups

28m/275

14:40
50, 35, 20

2X15 DB Thrusters
Jumping Pullups

All sets broken; much more jumping needed on the last two sets of pullups.

AFT #240...7:27

Dude!!

190 / m / 6' / 21y/o

rx'd
14:25

WOW!

32 yo 170lbs 6'1"

subd - 12 lb ball

time 12:30

Not a good day today...went to the gym to try to knock out the 45 1/2BW thrusters and had no luck at all...as in I gave up after 10 three times in a row. And it felt like giving up. So I procrastinated until I had barely enought time for this one, and thus had to mix in making lunch and dinner with the pullups. I nearly quit a bunch of times, so this represents much more of a triumph of will than of body. Used 20# ball instead of 12...huge difference.

as rx'd 26:53

BW 58kg

8kg DB thrusters
JPUs

18:26

13:34

50/35/20
15# WB
PU kipping to failure (9/4/3), the rest JPU

Male/21/5'8" 160lb

used 10lb ball

60/50
50/35
45/20

18 min

42/m/168

WB (23 Lbs)
PU

50, 35, 20

15:39, PU difficult, jumping at end

21:47.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

38yo/M/215

Can't help it. I have a mental block against kipping! Must be from YEARS of having it drilled into my head that it's cheating. Despite understanding Xfit's theory on the subject ... I can't kip!!

Sub'd 50lb thrusters
Strict form pull-ups
reps as Rx'd

31:04

Wishing I could Kip!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Nicole: 65, 70, 75, 80, 85, 90, 95
Jeremy: 95, 115, 125, 135, 145, 155, 185

Still sore as heck from Lynne, so subbed:
50 wallballs, 100 unanchored situps, 35 wallballs, 70 situps, 20 wallballs, 40 situps.

15:24

39yom/195

18mns as rx'd, except 25lb ball...

W/B P/U

50/50
35/15-10-10
20/15-5

11:49

this hurt

M/31/191

sub 40# b-bell for wall ball
got interrupted somewhere in the 35's
(there was a frog in the window well)
25 mins or so with the extra time

jumping pullups wallball with a regular basketball
+ yesterdays 3-3-3-3-3-3-3 overhead squat (40 LBS) in 20 minutes.

Coach, Doug, all the trainers, and the Crossfit Ann Arbor team:

Thanks for a great weekend! You were patient teachers, and gracious hosts! Thanks for throwing away the chaff and exposing us to the fundamentals, with an eye on virtuosity. I only wish we had one more day to focus on programming, and more "train the trainer" types of activities...

Glad I attended the cert: two muscle ups, and hamburger hands from Fran.

35/M/205
17:48:54

33/F/138
20:36:19

Just built a medicine ball. About 17 pounds.
Pull ups on 3" diameter monkey bar frame
50 shots, 50 pull ups
35 shots, 10 pull ups, 25 jumping pull ups
20 shots, 7 pull ups, 13 jumping pull ups

21:10 ouch!

19:37
Jumping PU's after 30th

Subbed a 2.5 hr bike ride for the squats yesterday. It was a nice day and we just couldn't help ourselves.

Today's WOD:

56/M/195
21.56

M/26/207

14:25

jumping pullups
45# thrusters

44/175

In Key Largo for vacation with my family. The "gym" has a few treadmills and ellipticals and dumbbells up to 20lbs..that's it. So did a deck of cards.
One suit for burpees, 1 for squats, situps and thrusters with 20lb dbells, 2 jokers were 400m runs and the wildcard was manmakers with the 20bd's for 10 reps.
30:41. Yep, this is my rest week.

12:46 = pain

wall balls -10's +/-
Pulls 5's - alt grip
17:30

Not sure how the video creator knew my history with their musical choice...but years ago I worked for a little known Bay Area tech company that had a short lived co-branding deal with Yahoo....they created these "Groove-grams" which were little customizable DJ mixed songs that you emailed people...anyhow, I had to beta test the damn thing...day in and day out...guess who had a big single come out at the time which was turned into one of these things? Yeah, I can't tell you how many of those Spears things I did and sent out to people...it was insane. How dare you people mock me in this manner! ;)

Oh, WOD subbed 25# plate thrusters for wallballs, don't have a ball to put to the wall (errr, hmm).

15:38

9:47
8 ft wall-ball

as Rx'd 14:30

hands were the limiter today, still raw and sore from Lynne.

As Rx'd

15:03

11:00 flat. wow, im happy. second week of crossfit and in 11 minutes I did more pullups than I have ever been able to do done in the entirety of my athletic career.

:) 6'1/225/21

11.05
8kg Wall Ball
Kipping Chin Ups [*no chalk]

30/m/5'11"/185

Used a 15lb. medicine ball as that was the heaviest they had at the gym:

16:20

The pull-ups were a problem, so using the rx'd weight on the medicine ball would've been fine. Finally getting the hang of kipping pull-ups (kind of)...

41yom / 151

CFWU x3 x12 (-pullups, dips)
WOD - First time with this one
Subbed 2x20# dumbbell thrusters for wall ball.
Otherwise as rx'd
17:17 and smoked!

Note to self do not try thrusters after dinner. Ouch! Great video although I had to mute the sound Britney is much to offensive to me. :)

CFWU x 3

WOD:
50 Thrusters @ 45#
50 Pullups
35 Thrusters @ 45#
35 Pullups
20 Thrusters @ 45#
20 Pullups

23:16

Oh hello crossfit!
10:37

50 Squat presses 45#
50 PU (Final 35ish were forced negatives)
35 SP
35 PU (Last 27 were forced negatives)
20 SP
20 PU (First 5 were forced negatives, final 15 were jumping)

17:50 without barfing

14:39 as Rxd

Jen: sub 14# ball, jumping pull ups
10:23

2.2 AFTs

24 year old male, 150 lbs, 5'6, first week on Program

12 lbs Medicine Ball (heaviest I had), and lowered the pullups because I'm just starting out and I'm terrible at them.

50 reps wallball
30 reps Pullups
35 reps wallball
20 reps Pullups
20 reps wallball
10 reps Pullups

22 minutes

Reading and Vertically challenged (I am 5' tall) version:

50 Wall-ball shots 14#/8'
50 Pull-ups
30 Wall-ball shots 14#/8'
30 Pull-ups
20 Wall-ball shots 14#/8'
20 Pull-ups

17:24
after my brain cleared I realized I screwed up the middle round and added 5 reps of each.

19:34
Still. :) Not bad. I had estimated it would be 30 minutes for the whole thing.

23M 6' 175#

11:36

misread the wod as 50, 30, 20 reps
Mini-band assisted pullups
Time = 17:26

BW 166 age 38
pullups kipped
first two sets WB 15# medicine ball
last set WB 20# DB thruster
18:45

As rx'd
11:15. I figured I'd be sub 10, but tummy was a little full from lunch...

d - 28m/170

15:20 as rx'd

just could not find a rhythm on wall ball and couldn't find my extra gear...overall a poor effort today

j - 33f/120

18:00

10# wall ball, 80# of assistance on half of pullups

Me
Subbed 12lb ball (biggest they had)
Kipping pullups
12:48

Her
Subbed 6lb ball
30/20/10 (jumping pullups)
about 10 min

as rx'd

11:20

really getting into the grove and trying to expand the membership overseas

almost as rx'd, thought the second round was 30 reps, not 35, oops....still a killer workout
also, 18lb. med ball is heaviest at the Y

24:52

don't want to think about tomorrow's soreness

Age 51/BW 240
said it before and I'll say it again ,wall ball to pullups are pure evil. As rx'd 19:10.

42/6'/208
as usual, the easier it looks on paper, the tougher it is. i have to do 50# db thrusters, as gym ceiling is quite low, and no 20 lb med ball. i really have a hard time catching my breath on the thrusters. hard to do one deep breath per lift, and almost hyperventilate with two quick breaths per rep. after watching video, i may try slowing down on each rep and breath better-muscles don't fatigue on thrusters-(unless mixed in with filthy fifty) but can't breath! rested too much and too often for a miserable time of 18:21.

I am looking at these times and really bumming. 36 minutes flat. 20 lb wall ball. Pull-ups on rings. Second set did 8 assisted. Last set 4 assisted and 4 jumping, the rest kipping. I am all in.

19lb med ball, 19:30

16# ball
as rx'd
15:45 Pull ups held me back!

55 y.o. 156lb 5'10.
In a Navy Gym. Only had a 12lb medicine ball,and I had to use the cross bar of a smith machine to do pullups. 16:40sec.

#298 Rick M. It you're doing pull ups on rings, that's alot tougher, and probably better, than on a bar.

45/145

15lb medicine ball
13:08

24,170

As Rx'd

15:40

33M / 185# / CF #80 / CFT 795

Stretches + CFWU (one rnd of pu/ring dips)

50 x 20lb ea DB Thrusters
50 x PU
35 x 20lb ea DB Thrusters
35 x PU
15 x 20lb ea DB Thrusters
15 x PU

00:21::40

I couldn't remember if the