I'll see if I can do this one. Unfortunately today marked the return of some severe herniated disc pain during the wod. Pretty sure the blame can lay with improper warm up, unfamiliarity with the hang power clean, and me going beyond my means.

Apolloswabie,

If you are reading this, I have posted a response to your request on arguments on the rest day of Tuesday 12 June. It's long; I have tried to post it on that day's comments thread and I have tried to post it on yesterday's 'rest day' comments section too as the Tuesday posts may soon be archived. As of now it is held in the 'to be reviewed by owner queue' for some reason (length? I don't think there is any profanity in it!).

I will not be able to reply to comments as I am out of crossfit rest day commission to all intents and purposes as of this week for a while, but felt I should honour your request.

All the best in debating healthcare,

Borat

I love the lessons on dominating "just move!" with superior posture and arm extension. It's precisely what gets drilled into us at my martial art.

Thanks Tony, I've enjoyed the video advice and found that it's a good reality check for the training I already perform.

i still don't get this workout. what EXACTLY do you do? is there a video for it? it doesn't make sense written unless someone has explained it to you.

Steak Sauce:

You're going to need some way of keeping watch of time while you're doing the workout, something like a clock with a second hand is perfect.

Basically, you're shooting for completing as many one minute rounds as possible.

The first one minute round, do one pull-up.
The second one minute round, do two pull-ups.
The third one minute round, do three pull-ups.
Continue until failure.
No rest between rounds, of course.

I have a question regarding the medicine ball use with the truster, wall-ball shots, and some folks use them for various types of squats. Why? Isn't everyones paradox point diffferent regarding where the hamstrings and quads can generate the most torque ( muscle force-velocity relationship )? I watch some videos and some folks use the ball as a tool to stop their bodies from going downward. Isn't that compromising the powerful change from concentric to eccentric contraction? Not to mention the compression to the spine! I see 5'2 peolpe using the same ball as 6+. Whats up?

#4 and #5 just a point of clarification...

Round 1 starts on the word go and lasts for 60 seconds. Within that first 60 second round you have to do just one pull up. You can do it right away and stand around for a minute, or wait 58 seconds and then do one. but that's it for round one.

Round 2 begins immediately following round one. In this round you must do two pull ups.

This goes on...three pull ups in round three, four pull ups in round four etc...until you fail to do the number of pull ups required for any given round.

You can break up the pull ups for any given round so long as you hit the total number needed. So for example in round ten you can do two sets of five, but they all have to be done before that one minute period is over, and the moment round ten ends, round eleven begins so you need to get them done fast if you want to rest in between rounds.

Hope that clarifies it.

Jeremy
Those are Dynamax balls and they come in many weights but are all the same diameter--14".

One is not supposed to rest on the ball, but merely touch. The ball is used to measure depth on the squat. True it favors shorter people, but so what. The world is unfair. At least this way we can all be sure we are squating to a uniform depth and therefore all compare our scores. Most people don't squat to their paradox point (whatever that is) they just squat until it feels uncomfortable and then they stand up. That tends to be several inches too high. Having to touch your butt to a ball at least gets people low enough.

26-M 180#

Yesterday:
Breathing ladder with 24kg KB swings
Completed: 21 (1:1 ratio) tore the skin off my ring finger pretty good. It felt too easy until about round 16. Then it wasn't easy any more. Still, grip strength failed before cardio (though it was a good power-endurance workout, if I understand that correctly), will make it more metcon next time

Today: various messing around on gymnastic rings (slow skin-the-cats, l-pullups, dips etc)
new PR on ring dips: 12!

Today's WOD: I should have warmed up. 7 rounds completed (half strict)

I'm looking forward to tackling today's lifting workout tomorrow! yum. more olympic lifting than this newbie has ever done

@ #4, steaksauce, just in case you're feeling a bit frustrated by the way the workout directions are written: there's a system behind it that is understandable, with the right understanding. Consider it an opportunity to a new skill, a new way of processing language. Just like when I have to scale a WOD way below where I thought I would, I realize how many goals I'll be able to achieve between my current fitness level and posting a good time as rx'd.

I don't mean to be trite, just think stating opportunities is a good practice.

Hey All,

Scaling question for the WODs in general, but particularly in reference to yesterday's. Is it better to tough it out with the RX'd weight, even though it may take and hour or more, or is it better to scale back until you can do it with more continuity and also increase the metcon aspect. Is there some sort of threshold? For example, if it would take more than 45 minutes as RX'd, should you scale the weight back? I'm just curious if there is a particular time frame that a particular workout is intended to take. Any rules of thumb for gauging this?

I saw that for the Cross Fit Challenge the second event is the "Hopper-style WOD," if there is someone who can explain what that exactly means I would be grateful.

Comment #11

I am new to CrossFit. Before I do the WOD, I review the exercise for correct technique, and check for comments from more experience athletes, including times, clarifications etc. Nobody knows your body, goals, and weaknesses better than you do. Every workout is different, but I'm in learning mood, if I can go to failure 3 to 6 times, and recover to finish, I'm satisfied to scale back for now, with the goal to completed as rx'd.

I know I keep asking this, but is there anyone in the Harrisburg, PA area that is doing crossfit. I'd like to get a group together.

HM3 Connelly USNR

At the beginning if you are new it is better to scale back. At some point, and you will know when you are ready, it is better to tough it through.

I'm looking forward to this, been doing GTG with pull-ups for 2 weeks, I'll be happy to see how tomorrow turns out.

So is it me or is Tony Blauer trying to teach instincts? His videos seem like they could be much cooler but I watch them and think that they are kind of obvious.

@ #12-13 Brad: "hopper-style" i think refers to a random selection of tasks/fetes/exercises. The CF journal entitled "What is Fitness?" describes CrossFit's second standard of fitness:

"The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly
drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals."

@ #17 gaucoin for the sake of conversation (I have not looked into SPEAR yet beyond watching two video clips including this one) I think he's trying to reinforce good instincts, and perhaps teach them in a sense of deliberately training them, or unlearning things which could get in the way of instincts. Just a guess

Hi there,

Though I'm not new to crossfit, I am just getting started with Olympic lifting. I'm still working on technique now, but farely soon I'll start adding weights to the bar.
I don't know if this is the best place to ask, but I have a question about bumperplates. I live in Holland and for some reason I can't find any of these here (the ones I can find are really expensive :S)
I'd like to know if there is any difference between bumperplates and complete rubberplates (So not metal plates with rubber coating, but completely made of rubber), because I found a place where I can get those. What will happen when I drop a bar loaded with rubber plates to the floor?

Thanks..

Gundy #11, when you're very new, depending on your fitness, I'd be careful about pushing it to that degree. The risk of long term injury is real.

Gaucoin, I think Tony is trying to train instincts. He wants your initial flinch to do something useful rather than something not so useful. Personally I've been trained to do that by performing many many repetitions. He also wants you to be able to chain that initial flinch reaction into your regular martial skills.

9 rounds + 5 pulls in the 10th

all rnds unbroken except the 9th

total of 50 pulls

followed up w/ some slow leg extensions and more walking backwards and a lot of stretching

Is it me or are people not putting their results up and encouraging each other as much, rather than put their 2 cents worth in of whatever the last contraversial topic has been. It would be great to see both equally. As at times I have my 2 cents worth in also.
did 17 rounds whole round better than last time. plus have lost 2kgs in the last 2 weeks based on crossfit and not my eating habits (which suck as I love to eat!)

leroy,

Bumper plates can be solid rubber.

Where do you live in Holland, I live in Rotterdam, send me an email, let's meet. let's train

The results of taday's training, Matt, will follow later. wil be training with a mate in Amsterdam.

have fun, Johan

btw, Leroy, your email adres is not correct, it sends to your providers web-site

11 Rounds + 7 as rx'd
Unbroken untill 10th.

5 rounds plus 5 pulls
All strict pull-ups. working on my kip

24 yom 86 kg

CFWU x 4 (- pullups)
11 rounds
9 rounds
Wow thought I'd do a lot better on this one, didn't feel like much of a workout only going through once

this was my first work out with CF
went through twice
10 rounds
9 rounds

#18 Leroy:

You want solid rubber plates, not rubber coated.

To do it right, you still need to build a lifting platform made of wood and rubber to protect the floor.

Rubber coated plates are only made to reduce sound and are not designed for olympic lifting. Dropping them will damage the floor and will probably damage the weights over time.

Check the message board under equipment,; you may even find someone who can ship to Holland at a reasonable price.

On WOD--did this lat week as a warmup, 14 rounds even (PR). 38 yo, 175 lb.

Angie. 23:09

12 Rounds
2 more than last time...
After yesterday's 4 bars of pure evil, my grip strength was nil this morning.

10 minute snatch set - 60L/67R. No chalk on hands or bell. Fingers are blistered and tender from yesterday's HPCs; forearms are fatigued. Focus on technique, not speed. Worked on controlling the bell when using the "thumb back" downswing.

5 minute break.

WOD with a 20# weight vest/kipping pullups:

16 rounds + 15 reps. No chalk and no skin/callous tears. I chose to use a weight vest to reduce the chance of skin injury....I'm guessing it saved my hands from another 100ish reps and callous removal.

19 rds plus 17

CFWU X #3 ( -pu, +pushu)
16:12

Began subsets at rund 4.
Rnds 5,6, and 7: 2 regular pu, rest jumping pu
Last rnd #8: 1 regular pu, rest jumping pu.

Total time 24:12

32/m/185
17 even (kipping)

15 rounds, 1 better than last time.

So ive been doin this for about 2 weeks now. At first i was skeptical but after grabbing whats between my legs and actually going for it, I decided to try it out and i Loved it. Anyway now that the praise is out of the way. Todays WOD??? At first i thought strict pullups but after seeing the Kipping pull up instruction video i realized that was the default pullup for all the WODs unless stated otherwise. Now i learn by doing and not by watching but i tried kipping pullups today and liek any exercise the first time tried it was laughable at best i managed 6 rounds and bombed out on the first one of the 7th. but had more time than i thought and followed up with a 30 minute run ended with running up a air raid bunker 11 times.

My question is where is the focus on this exercise in order to do it right?

By the way, Im in Iraq and i was in a time crunch so i used the wooden pull-up bars outside of the C.H.U. Yeah not reckomended unless you want the skin peeled from your hands. Just putting that out there

#14

Connelly- Are you with Echo Co?

6 rounds + 6 pull-ups

10 rounds :(

age 41
bwt 210#
15 rnds (one less than last time)

Scaled using assisted pullups.

8 rounds + 8 pullups

Chris

I got 1-10 w/o jumping then jumping until 18
18 rnds + 18 reps

Stretching, Row 1000m, CFWUx2 (-pull-ups; push-ups subbed for dips)

12 rounds + 12

Row 1000m
CFUWx2

14 rounds + 5
Tore a huge hole in my left hand on round 15 (it was bleeding too much to grab the bar again), thought I'd try to get another couple with just my right hand, but then tore the skin off that one too. I'm kind of disappointed. Was shooting for 15+ rounds (last time I got 14 rounds + 13).

13 rounds

+ 14 lb weight vest

1st post in about a month.

CFWUx3 pullups 5rps
13 rounds + 11pullups
previous was 13rounds +10 pullups

Love this one, although inactivity due to work has prevented me from increasing my numbers, but still fun.

As Rx'd

17 rds + 15

Day 6 of CF for me. Wow! I thought I’d get at least 10, but reached complete failure at the 7th minute for 24 total reps and 6 at the most in a minute. I may be still recovering from Friday’s flu bug and working all weekend, but still had to punish myself for missing yesterday with a 4 min set of Tabata squats (breast-stroke style) and 6 2-min rds on the heavy bag.

Thought I was doing good until I finished round 11. Round 12 was a wall and only got 7.

So 12 +7.

Age 29
BW 160

20 / 1.82 m./ 79 kgs
4th month into CF

070518 = 17 rounds
Today = 15 rounds

My hands are severly beat up due to shoveling last week. Each round I had to focus more on recovering from the pain rather than regaining strength. I didn't even want to attempt round 16.

3333333333333
yesterday's today- I'll make up today's later
33.39

m/172/34yrs/6'

9 rnds + 7 PUs

Deadhangs right in front of a wall so I couldn't kipp (need to save my hands - though I was wiggling a good bit toward the end ... )

BW240
As rx'd 12

11 rounds w/ no kipping
unbroken untill round 9

male/27/194lbs. 1st week on CF...
8 rounds plus 2 PU's

Mark
18 rounds + 10
Total 181
14 rounds unbroken

My last post got withheld due to use of profanities in describing my fellow gym members. So I'll try again.

•••• bodybuilers insisted on sharing the pull-up bar with me. Messed up my rest cycle, sometimes I started 30 sec into the minute. The ••••••• used straps too.. I think I could have made it a bit longer otherwise.

11 rds + 8 pull-ups (Huge PR)
Total: 74

Compare to 070518
8 rounds + 6 pu:s
Total: 42

I'm liking my progress.

10 rounds kipping as RX's
6 rounds assited.

18 min completed

When I started cf I read all the info and looked at all the exercises. Very simple, rarely read the comments know due that they are almost all qestions that are described one click away on the left. I'm all about helping people start CF, but I'm just sick of all the dumb question every day and the posting of a time of a workout that someone just made up. WHO CARES, DO THE WOD AND POST YOUR TIME. IF YOU CAN'T FIGURE AN EXERCISE OUT, TRY CLICKING ON THE EXERCISE LINK AND SEE FOR YOURSELF.

Man, she sure does have great front rack stability. Oh, and yeah I guess she has good oly-lifting form as well. You know....you know...yes, well...enjoy the fight.

42 years/212lbs: 15+12 for the WOD today!

Comment #16 (gaucoin)- I understand how looking at the videos and NOT being familiar with the substance behind the teaching, you can come to that conclusion....so, I'll 'try' to briefly explain.

TB is NOT trying to teach instincts....he's showing you how you can use what your body is going to do when it is startled/suprised by an ambush (an attack you DON'T know is coming). Your body is genetically hard wired to protect itself, meaning you will flinch (on some level) no matter how long you've trained. The SPEAR System has drills designed to teach you how to use the natural hard wired reaction (flinch) to create a 'bridge' to your next move...whatever that may be (relative to your personal toolbox).

And....you are correct (in a sense) that what he is doing IS obvious. The really cool thing is that TB refers to what he does as UN-common sense....meaning, if it was (so) common sensed then everyone would be doing it. There are still people out there that don't believe they will flinch, thinking they will overide all those years of evolution. That's their perogative...I just hope they don't get the 'lightbulb' moment shortly after they have a bad 'I just got my a** kicked' experience.

I teach cops H2H (hand to hand) tactics. We don't have a lot of time to train...and the vast majority won't/don't train any further once they leave class (sad, but a simple fact....there are exceptions). So, they have to be able to walk out of class being able to use what I'm passing on to them. There is a comment after yours that says he has learned to do that after many, many repititions. If there is only "X" amount of time, then it's hard to get in that needed number of reps. The learning curve on the SPEAR System is much quicker because of what it is about; What does your body want to do prior to any training? Does that have any combative applications?

I hope you have the opportunity to train in the SPEAR System at some point in the near future. There is an excellent training opportunity coming up in August in Orlando, Fla. that is combining CF and the SPEAR System (now THAT is a total package)!

as rx'd 19r + 10

12

didn't even try the 13th minute, as i needed about 10 seconds to recover and wouldn't have done it.

No jumping. Some kipping.

8 rounds + 6 more as rxd

Gaucoin, you asked

"So is it me or is Tony Blauer trying to teach instincts? His videos seem like they could be much cooler but I watch them and think that they are kind of obvious."

In the SPEAR System we do not teach instincts. By definition, instincts are strong natural impulses especially those related to survival. This means they are genetically encoded in the human species.

To understand the SPEAR System you must know firstly that we specialize in the ambush moment. When you have not consented to violence and the attacker initiates the assault suddenly. During this moment your physiology takes over your survival before your cognition can catch up to it. Unfortunately sometimes cognition comes into play a bit too late.

What we teach in the SPEAR System are drills and skills that allow you to use your physiological responses to fear, violence, and aggression as a trigger to your tactics.

During sudden assaults and extreme danger physiology overrides cognition. Our drills, through operant conditioning, teach you to convert the startle flinch moment into gross motor tactics that allow you to get back into the fight and using your skills sooner.

Although what we do may seem obvious or common sense, it is not.

Like physiology, which has been around since homo sapiens evolved; gravity has been around since the begining of time, but it wasn't until aeons later that Newton was able to explain it's principles and decades later when others were able to apply his principles and make them useful in various scientific fields.

Tony Blauer's research has explained how physiology directly affects combatives and created a method to use these principles and get back into the fight.

I hope this helps with your questions.

Sincerely,

Tony Torres

Last time -- 13 rounds in Qatar
This time -- 13 rounds +13 (just one more #*@$!)in Qatar

Ok, this should be my last Middle East workout. I am pretty thrilled. Now I will be taking CrossFit full time back to Tampa.

50/200

12 rounds + 10 pull-ups

45yo male
190lbs
cfwu x3 minus pull ups

14rds + 14
Couldn't get that last one!

Fun.

On rings
10 rounds.

The rings really make it harder, that was frustrating, knowing I could have gone to 13 or 14 on a bar. Grrr...

Btw, have people been putting tape or sanding or doing some other treatment on their elite rings for improved grip? Playing around after the WOD, doing some MU's, dips, L-seats, I was finding out that the rings get really slick after a bit, making muscle ups all but impossible. I had a gnarly little fall when my right hand slipped all of the sudden in the transition between the pullup and the dip.

CFWUx3 (-pu)

13 rounds
red band assisted pu's

Just moved into a new house this weekend and I can feel it today.

32/M/170#

CFWU x2 - pullups
9 rounds + 6 Pullups

Much harder then I thought it would be. Nice to be back into the gym after a 3 day out.

bw: 188

As rx'd: 12 rds + 12

23/m/227#

CFWU 3x10(only 3x5 for pull-ups)

10 rounds + 3 pull-ups

28/M/185

13 rounds

22 y/o male, 84 kgs
13 rounds + 6 PU

Does anyone else than me have a problem with scraping up the skin on your palm just below your fingers when doing kipping pullups? I've lifted for about 7 years, and while getting this particular part of my palms harder, it hasn't really been scraped up to the flesh as it is now.
I did buy gloves last week, and they're already worn out, on this place, and I probably can't do anything with my hands for a couple of days now including WOD, not mentioning it hurts as hell. I'd appreciate any tips.

13 full sets plus 10 reps

M/26/178
CFWUx2
Had to make up yesterday's as well
WOD 070617: 25.47
WOD 070618: 13 rounds +10
made 16 last time, I was a bit tired from the first workout.

--

7 rounds

Started strict, then moved to kipped.

8th minute: Could not muster one.
Next time.

--

with 25# vest 16 + 11 rounds

Comment #61

Regarding Spears and CF as a TOTAL PACKAGE...I discovered an interesting link in my martial arts training and CF. When I'm in my last set, sucking wind, I loss controll over my body, and my thoughts. Sometimes I can't even remember what exercise or rep I'm on...All my major muscule groups are probably sucking all the blood from brain...anyway, with all the years of training, what am left with when I dog tired? What would happend if you add in fear and stress? I have no combact experience to draw from, only training, so CF is not only great physical, but mental training, and SPEAR System seems opens our eyes to experiences (some of us) haven't had in terms of Mushin (no thinking).

last time 8 +6

this time 9+ 2

Oh, and I did WOD...

43/160/M

CFWU x 2 (less PU's)
12 Round + 4

cfwu x 2
yesterday's WOD (55# 25:56)
9 rounds + 4 on gravitron with 40# assist

Standard Monday rest day for me. I love this WOD so will add it in somehow this week.

44/168/M

WOD:
15 rounds + 8

M 6'7" 25 y/o 200lbs
12 rounds +9

28yrs/ 201 lbs

#75 Sak up and use some tape and dirt.=) J/K
I've been having the same problem. I had my first expierience with flesh being ripped off of my hand because of a huge blister I had. Threw some tape on it and finished up though. Pretty much the same thing I did tonight with the pullups . Blister on my right hand taped it up.

Tonight's wod
12 rounds +8
I was still a little beat up from yesterdays torture.

lil pipe 17yo 170lbs
13 rounds + 13

8 rounds + 6

Only made 8 rounds + 3 into the 9th when a callus ripped off. Could have done a couple more sets :(

18 full + 13 reps, 1 full round LESS than last time.

Not pleased at all as I thought 20 was finally in my grasp, but it just didn't happen today. I was too jacked on the caffeine and it actually threw me off because my heart rate was so high it was like a tone. I tried a new strategy this time around where I did all rounds with consecutive reps until about the 15th round and then I tried breaking them into sensible fractions. I also did my first 8-9 rounds in a supinated grip and then switched to pronated closer to the end. I felt great for the first 10-12 rounds but by the end I could barely hold onto the bar so I'm thinking yesterday's WOD didn't help the grip much.

Pre-GFWU+KB's
Post-100 8lb sledgehammer hits for time=4:44 + TGU practice (5 reps of each section of the lift on both sides). My post workout was much more satisfying and fun than the WOD. My grip is t-t-t-torched!
Post-Post- Eating one of Rob C's delicious BBQ ribs. Yum.

18+17, got thru 16 unbroken

14 rds. +10 with 20lb. vest

27yo 200lbs

12 rds

i just cant break this 12 rd mark.

One day I'll manage death by pull-up till then this will have to do.

AM Pull-up Ladder (on the minute)
1 - 8 on rings

PM Pull-up Ladder (on the minute)
1 - 8 + 6 on the bar

PM HSPU Ladder (otm)
1 - 5, 1 - 4 (head to floor)

Will do the 95lb of death tomorrow - that looks FUN!!

Cheers, kempie

M/48/5'10"/175

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

15 (+9 P/Us) minutes completed.
--------------------------------------------------
Compare to 070518.

16 minutes completed

16 rounds +15 grip and blisters stop me.
OHS practice 95x5-135x15-135x10.

#14: is that Jorth Connellly? My sister is in Harrisburg, PA!!

46 yom 165#
19 rounds 11 pullups (pr)
First 10 rounds underhand grip deadhang.
rounds 11-19 overhand grip
rounds 13-19 kipped
rounds 14-19 broken
next time I'll remember to chalk my hands. Kept losing my grip on the later sets.

BW 126

17 rounds + 10, all kipping. Up 10 from last time, total 163.

41yom / 151

CFWU x3 x15
WOD - Second time for this one
15rnds + 12 exactly the same as last time.

Post - I noticed last time after this WOD I rowed 2000 meters so I did it again. This time 8:29 better than last time which was 9:06.

CFWU X2 -pull ups +push ups

As rx'd 14 roungs plus five, unbroken until rd. 14 then in roung fifteen I became incredibly weak mentally...ie became a big sissy and gave up.

Dwight
BW 235

14 rds. + 10

Ring Pull Ups

10 rounds + 10 pull ups. Could not muster that last pull up!

pre-cfwux3
wod-16rds+15, 15 rds+15 last time

M/48/161

14 max

M/32/5'10"/232 and out of shape =)

6 minutes plus 2 pullups for a total of 23 pullups.

13 rds plus 8, one round more than last time.
pre: CFWU x 2 minus the chins, BWU x 2
post: 100 8lbs sledgehammer swings to a tractor tire = 3:06 followed by 500m technical row - 1:48

BW 167: 16 min and 10 pullups. min 11 thru 16 assisted with 25lb.
Last time:
13 min and 9 pullups. 11, 12 and 13 were assisted.

M 33/166

10 rounds + 7 pu's

disappointing lack of improvement
i hit the wall at 10 minutes again
but i am much stronger, go crossfit!

11 rounds

this was my first CF

WU run .8 mi to the park
WOD
10 rounds legitimately
then started mixing in jumpers
100% jumpers by the end
20 rounds total.
Also, a marked improvement over my last effort on this. Crossfit working!

M/33/85kg

Back from 9 days of fat food and beer in Prague!

Ran 3 k's and did 50-50-50 of PU's, Squats and Push-Ups in 7:45.

I'm not liking it!

bw 164 age 38
12 rounds

bw 164 age 38
12 rounds
78 PU Total

Bw:212
21yom
8 rounds
plus 7 jumping pullups
on 2x4 ceiling beams

as RX'ed
palms facing
7 rounds 3reps

the shoulder continues recovering :-)

f/144lbs/29 yo

6 rounds, plus 4 pull up's

last time: 5

Age 25, B/W 205lbs
13 completed minutes

bw - 203
6 rounds + 5 pull-ups

Jeff-21 rounds even- 17 rounds unbroken

Mike: 8 rounds non-kipping
Jarnail: 5 rounds non-kipping

12 complete rounds+6 reps in 13th minute

Greg P: 7 rounds + 5> I suck at pull-ups

Followed with previous WOD: 75Lbs, round of 21 and 18 then was beat> 30 Mins Deadlift, Front Squat, Clean Squat, Push Jerk

15 rounds + 14. Could'nt get the last two done to make it 16.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

21 rounds + 16 pu's (pr...exactly 3 more rounds!)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Friday-
OHS for 3 reps of::
75-85-85-90-95-100-95

DL for 3 reps of:
145-165-165-165-165-165-165

Sat-
1 hr run, 45 min of it was on the beach in the sand. Very nice.

Sun- play in the ocean and off day

Mon- under the weather but did what I could:
21-18-15-12-9
65# DL
65# HPC
65# Front Squat
65# Push Jerk
Time= 23:29

Soccer tonight
~Erin

12 rounds. Last time 11. Yeah, improvement!

25/m/165
12 rounds + 4 pu's.

Last time was 14 +8, so I didn't have it today.

25/f/132#

breakfast: run 50 minutes = 6.45 miles

WOD:
9 rounds flat.

last time wuz 8 n change. woot!

10 + 8

63 vs. 50 the first time - not bad.

7 rounds as rx. out after 6 in 8th

45 205

12 rounds plus 12 reps (pr)

10 minutes.

This was my first WOD and I can't wait for tomorrow

44yom 220lbs

12 rds

No breaks until the 12th(6/6)

45 / 179

15 + 15 PR (previous was 14+12)

13 rds
then skin started to come off and blisters started to pop, so I stopped.

26.M.180#

did Sunday's WOD, sooo close to rx'd! I dont have plates smaller than 10kg, so I used those.

21-18-15-12-9 rep rounds of:
89 pound Deadlift
89 pound Hang power clean
89 pound Front squat
89 pound Push jerk

Time as modified: 56:08 (holy cow, by far my longest workout yet!)

BUT I FINISHED IT! woohah!
also marks my first time ever doing push jerks and more than a handful of power hang cleans

24.M.150#

14 + 12

New PR. Yut!

44/176

16 Rounds and 14 Pullups, PR by 2 rounds.

M/33/5'9/175#/CFT=870
11+10
Then jumpers to 17+14.

13 rounds + 8 PUs

I wimped out. I should have finished round 14. :(

11 minutes
+ 12-15 Jumping

cfwuX3 minus pullups

8 rounds. rounds 5-8 done try a strict pullup, then when failed did it jumping.

did some light bench press and shoulders, then ab work after.

45 minutes total

37/m/187
CFWU x 3
16 rds + 13 pu's

Still can't quite get thru 17!

32m 195#

5 min skipping rope

CFWU x3 (substituted "good mornings" = jumping pull-ups)

6 minutes (last six were ugly)

2-3 min skipping rope

Kudos to those that can do double digits...you've definitely got my respect.

Used the 20 lb weight vest ala Kelly Moore also trying to save my hands. Managed to keep all of the skin, but only managed 13 rounds.

9+9

6/18/07 - 10 minutes

I should have done more, but I didn't notice the part about using as many sets as needed during the minute.

13. You feel like a wimp until you realize how many that actually is total.

Wow. Once again I'm humbled by what people can do here. This is the first time I attempted this workout even though I've been doing Crossfit for about 16 months. I had no idea what to expect.

1/3 mile run to gym
CFWU x 2
10 rounds + 7 pullups
5 sets of 10 K2E
1/3 mile run home

30yom 5'11 173#
WU x 3
8 rounds + 6

14 rounds. 1 shy of last time. In my vacation softened state, I'll take it.

As RX'ed
16 +13

18 rounds + 10
(1-10 strict, 11-19 kipping)

Can't do 1 real pullup yet so subbed

BWT 180#

'Cindy' (scaled, jeez I've got a ways to go)
5x 100# lat pulldown (supposed to be pullups)
10x pushups
15x squats
max rounds in 20 min.

after scaled CFWU (rows for pullups):
6rnds, with girl pushups for the last two (I did the dips in the WU, which makes me feel a tiny bit better)

I look at all you guys doing the workouts as Rx'd and you're all my inspiration. I may be an atheist, but you guys are gods :)

Whatever happened to the 'Mess You Up' shirts? I went to order one and they're no longer on the site. :(

26m/220
12 rds after 1hr of bball played in a sauna for a gym

50/m/167
12 rounds + 13,14,15 rounds jumping

Mrs.lobo
49/ 127
13 rounds on gravitron

last time 20rnds strict/kip/jump plus 16
CFWU x3 minus pullups

I took a lot of grief that jumping pullups do not count; this time 11 rounds with pushups included plus 12 pullups and 8 pushups.

15 sets at buzzer
I did 12 sets unbroken then;
10+3
7+7
5+5+5

17 rds
Pull-ups on ledge, dead hang.

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round.

9 rounds + 9 pull ups
Compared to 070518: 10 rounds + 6 pull ups
Foam roll after

12+8

13 rounds plus 12 pu's, all kipping

12 rounds + 10 pullups

5 rounds + 1

Ugh! CF sure zeroes in on this weakness. At least I get to practice every day when I warmup.

35/175

15 rnds plus 8 reps a new pr

M/50/165#

Warmup: 36 min. run (20 min. jog + 16 min. intervals) and 3 rd. mod CFWU (minus PUs and dips).

WOD: Ugh and ugly - only made it through 7 rounds + 5 PUs.

I haven't done any PUs since my first Angie made a crying baby of me and aggravated my elbow tendonitis on 6/06. So these PUs were my first ones in almost 2 weeks.

Did a 3 rd. of OHS to practice and try to stretch shoulders: 65# X 7/10/10.

Patrick, #165

Yes, CF does know how to find one's weaknesses. Amazing, huh?

19 rds + 15 (pr by 3 pu)

Wanted 20 bad, but I guess not bad enough. Cried uncle after third blister/ripped callus took the wind out of my sails.

Thanks Coach!

BWT:164
included push-ups in each set
7rds plus 4 pull-ups

Did yesterdays workout today

12

Overhand-5min

21y/o male 206#

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

14 rounds

This morning: 13 rounds + 12

This afternoon: 12 rounds + 8

10 rds

10 Rounds + 6

Did last two WODs back to back. Ouch.

June 18th WOD = 6 Rounds + 4

June 17th WOD = No Comment. Let's just say... it wasn't pretty.

Got 6 sets but my traps felt real tired from yesterday. Anybody else feel the same? any tips to know if you're close to over training?

Had to roll together yesterday's with today's.

Scaled as per BrandX

18-15-12-9-6
65 lbs Deadlift
Hang Power Cleans
Front Squats
Push Jerk
36:46

Then 6 rounds of today's. Killer stuff.

51/m/172

11 rounds + 7 (unbroken through first 9 rounds....downhill fast from there)

20/M/162#

as rx'd

18 rounds plus 16, all kipping. great workout.

28/F/110#

14 rounds+ 7

I can't believe this is my first time doing this WOD...somehow I have missed it over the past year. Pretty easy until round 11, after that grip failed very quickly.

pre- 3 mile interval run on treadmill.

28 yom, 185 lbs

12 rounds, + 10

34/M/195#

10 rounds +5

45yof/137bw

WOrked FrSq today
45x5x3
65x5
85x5
105x5
105x4x2

They played on the rings--push ups etc and finally am learning rope climbs the baby way from the floor! Well, at least thats something!

32M - 195lbs

11 rds + 10

20yr old, 178#

as rxd: 12 +11

wow, this was awesome! rock on crossfit! thought for sure I could do more, but got into it and bombed. Awesome wod! any other crossfitters out there from Louisiana?

13 round pull ups

13 rounds dips

Age 35
BW 145#

As rx'd:

19 rounds +10 pull-ups

m 34 bw 157

11 rounds plus 6. Should be better

18 rds

14 rounds plus 11p/u as rx'd

M/26/200

13 rounds

Hit a wall at 11 - thought I could get 15 this time. Nope.

12 reps into the 14th min. Finished 18th min with jumping pullups.

10

bwt:149 cfwux3 -pullups
16 rounds even, PR

28/f/154#

CFWU x 2, dog push-ups instead of chins

5 rounds unassisted chins. Strict except for the last 1-2 of the 5 round. (I got stuck near the top and climbed up with my feet on the wall.) I started round 6 and barely made it halfway up one rep, and I stopped there because my forearms had been cranky earlier that day. The good news is that I had no bad discomfort at all during the WOD.

Finished with two rounds of waiter's walks, 25# dumbbell.

Last time, I made it through 4 rounds unassisted, switched to jumping, and had to stop at 6 because I had an ab strain and it was hurting like crazy.

m 41 bw 184

CFWU x 2 (no pullups--gasp!)
10 rounds as rx'd, then hit the wall. Oy!

So did 4 x 10 dips...then another 10 pullups to prove I could!

Strict thru round 7, then kips, which need work!

Missed Sunday, so 95 Pounds of Love (tm) for Tuesday. Yum!

Used 1 band this time usually use 2

9rds+5

*last time 13+ w/2bands

bw: 110

Used 1 band this time usually use 2

9rds+5

last time 13+ w/2bands

19 Rounds + 12

Wow, haven't done this in a long time!

Last time was 13...today was 16 minutes (15 reps) plus 10 pull ups...tore the crap outa my hands...listened to the new QOTSA!!!

10 rounds completed. Sloppy round 10.

6 and change :-(

32 y/o Male, 220#, starting week 9 of training with CF.com (before that I did a lot of 12oz curls and butt presses)

12 rounds + 7 @ 150# Assist (Gravitron)

about the same as on 18May, but done with less assist (-10# for the first 10, -30# for the last 2+)

281.5#/43 yom

10 rounds using rock handholds on swingset and a tippy toe jump.

Workout #1- 5k, Group PT

Workout #2- ROM's
16rds +13

Almost tied my PR today. Need to shave the callouses on my hands down.

Get some, Go again!

No pullup bar at the new house yet, so made up the overhead squats I missed while moving. Posted on that day, but hit a pr of 175.

willp
28m 242lb 27bf
8rounds

17 rounds plus + 13 as rx'd

19 male. 6 rounds, strict. 1st xfit workout.

35/m/178
CFWU X 3
WOD as Rx'd
11min + 7

36/m/168/5'4"

16 rds

42/m/168

run 3.5 miles

13 rounds + 10

PR, still feel like I'm hitting the wall

56/M/195 13 rounds

46/F/125 10 rounds + 9

24/M/150

Kipping, 8 rounds + 5 pullups

A solid 8 pullups more than last time!

44/M/235

13 rounds + 8

46/F/114

15 rds +11

CFWUx2 (no PUs)
9 rounds +9
Jumping Pullups

19Rds
+11
Kipping Chins
1~14 unbroken
14~16 10s,3s,2s,1s
17~19 2s,1s

Did this twice today, because I knew I wouldn't manage to get into late rounds.

Early afternoon: 10 rounds + 8/11
Late evening: 10 rounds +7/11

M/43/198 as Rx'd.
13+8 rounds. (99 in total)Woo Hoo!!
Tore a callous on 12th round...and just when I get my hand's all healed up.

Paddy
CrossFit Tulsa

37/m/195
7 rounds + 6 pull-ups

This is one of my weak areas so I need some work.

WOD: 10 rounds

followed with 10 rounds ring pushups

15 rnds

16

202#

16rnds + 11

29 yom 205#
as rx'd on rings

9 rounds +5

27/m/215
11 rounds
1 more round than last time.

777777777777777777777777777

23M 6' 170

16 rnds + 14 pull ups

Row 1000 M

With a continuously running clock do one Handstand Push up the first minute, two Handstand Push ups the second minute, three Handstand Push ups the third minute...

8 Rounds + 5

Row 1000 M

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute

Rounds 1-8 w/ 50# vest
Rounds 9 -14 w/ 25# vest
Rounds 15-17 no vest

Row 1000 M

With a continuously running clock do one Dip the first minute, two Dips the second minute, three Dips the third minute.

Round 1-8 w/ 25# vest
Round 9-12 no vest

M/145/45yoa
CFWU without pullups and dips.

13 rounds/minutes plus 13 trying.

#91 gaucoin - I tried breaking them up into "sensible fractions" as the reps climbed last time but fatigued faster that way too.(got 12 last time).

Regards,

d - 29m/175

17 rds + 9 (pr)

j - 33f/125

12 rds (pr)

wu 9 rds of 5 reps of pushups (for form) squat jumps, dips, kte

pull-ups
14 rds +10
1-8 unbroken
9 6/3
10-14/+10 jumping

bwt 240 age 31

M/180/50 y.o./6 ft tall.

13 rounds finished + 13 pullups. Didn't get the last one on the 14th round all the way up as time ran out.....

104 kipping pullups: pleased but not satisfied.

#11 Gundy - I've heard one answer as "scale so you can complete in ~30 mins." Others say " 1 2 3 go" as Rx'ed. I think you have to name your poison. You'll get more strength training with more weight, you'll get more training in work out put with a weight you can keep moving and complete the WOD in ~30 mins.

What do you want to work on? What's your body's penchant for injury? How great is your technical proficiency - are you going to get sloppy and hurt yourself using the higher weights and after a long period of fatigue?

I don't think there's an answer - I think you decide for you.

Good luck in your training, Paul

Gundy, there's also a part of the message board dedicated to answering questions about WODs, that may be of some use to you. The person on the other end of that line will have far more experience than I.

9 rounds, rested 60s, did the round of 10. Rode 6 miles as fast as I could, did squats & burpees with my 7 year old. Life's good!

Paul

33M / 185# / CF #118 / CFT 825

WU: USAF PT test (yawn)

WOD: 12 rounds + 12 reps (finished round 13 just after the buzzer)

I can't seem to get round 14. My forearms started to fail halfway thru round 11, otherwise unbroken.

37 bw190
as rx'd

20 complete + 10 pullups
same as last time

9 rounds

Last Time:
7 rounds strict or kip
11 rounds jumping
=
18 rounds total

This Time:
8 Rounds Strict or Kipping
14 rounds jumping
=
22 rounds total

15yom/150#

11 sets, compared to 9 last time.

15 rds, plus 12 pullups into rd. 16. Formed, and then ripped open a blister, WITH GLOVES ON! First blister ever with gloves. Very hot bar at a public park in Scottsdale, AZ - 108˚.

51/240# 10 round/plus 5 pullups in round 11.

27/m/165#
10+9

23-M-156

first round made it to 12 minutes
Ran 1.5 miles (Before I knew tomorrows was a 10K, Sigh)
Second round made it to 10...

CFWU 3x15 -pullups + pushups
Embarassingly, I got only 5 rounds. My pullups continue to be my weak point. Any recommendations for improving? I did add rounds 6,7, and 8 on the gravitron. Added 22 mins on the cross-trainer afterward.

10 rounds plus 8
Good form till round 7.
Broken sets 8 - 10.
Looking fwd to next attempt at this.

m/45/180

3 X CFWU

8 rounds + 5, strict dead hang

37yom
205#

as rx'd =
12 rnds + 7

First 7 rnds dead hangs, kipping after this point.

22yo m
175#

as rx'd: 12 rounds kipping only on minutes 11 and 12

1 pullup in a minute...2...3 so so on until you cant do anymore in a minute. 17 rounds plus 5 pu's. Tore off two calluses and called it in the 18th round. 3 rounds plus better than last time. Would have been more rounds, but my calluses caused me to have a weak intenstinal fortitude, and I called it.

11 rounds with full dead hang, and bar to chest in the up position.

Up 2 minutes from the last time we did this WOD.

10 + 7

was easy until set of 8, then sucked hard.

9 minutes! Still no "kipping", I gotta work on that some for sure!

8 rounds

6'5" 210

10 rounds + 9

24/165

11 rds. + 10 pull-ups
hard with the wall in the way at the gym

13 & 12/14 as rxd.

This is a 17.8% improvement from last time (12 & 8/13).

11 rounds + 7
almost no kipping

M 50 69 177 CFT 735
Last time: 13 + 10
This time: 16 rounds even

7+6; bad. Need to lose weight.

8 rounds +3
strict, pullup grip only

Tied PR, went over on 12th round by a few sec. I want 15 rounds

1st wod back after 1 week of resting due to stitches. Hands need to be re-calloused.

15 rounds, last one did sets of 2 and 3 and took the whole minute. one more round than last time.

21,15,9 burpees, ham glute sits, reg sits rounds

10 rounds + 8
jumping pu's from round 7 on

17rnds + 13reps

Really bad.

Dan - 12 rds
Travis - 11 rds. made up for it by following with 10 min cindy, 5 min of continuous PU, (one always on bar) abs and a few muscleups.

Really bad.

Dan - 12 rds
Travis - 11 rds.
made up for it by following with 10 min cindy, 5 min of continuous PU, (one always on bar) abs and a few muscleups.

16 + 8 owed heavily to a great timing crew...

15 rds

same as last time

14+0 finished 14 with 1 sec to spare and couldn't bare to even start.

20y.o./165/6'00"

12 + 7
Fat bar on a jungle gym. Scores went down with the bigger bar.

Age: 37
B.W: 158
CFWU x 3 x 15 (minus pullups)
wod: 13 minutes + 9

Tim: 15 minutes + 3 pullups (last time: 16+7)

pre: nothing
post: HSPUs

155bwt 26yo m

as rx'd

16 rounds - 136

can you believe my gym wont let me do crossfit sessions anymore!

13 rounds PR (prev. 12)

Question here. Is it preferred for palms in (faceing you) or palms out pullups? Any grip preferred?

16 Min -- which is pretty cool, considering it was 14 last time....

1.5 hours of jj sparing. Then 12 rounds plus 7.

15 rds

last time 13

17 rounds

15 rounds + 14

previous = 17 rounds + 14
previous = 15 rounds + 11 10/13/06
previous = 16 rounds + 13 07/25/06
previous = 15 rounds + 10 03/16/06
previous = 13 rounds + 12 01/03/06

Had to do this one a day of schedule, surprised I even got to do it at all. My schedule has not been conducive to CrossFit lately.

17 rounds (last time I did 18)

SASASASASASASASASASASASASASASASASASAS

CFWU 3x15+3x10

10 rounds + 4

extra--HPSU 3x15 (smithassisted)
shoulders 3x12
assisted pullups 3x

14 rounds + 11. Only got 9 last time so I am quite pleased with the improvement; thanks Coach!

12 + 4 reps

10 + 7

26yoM
68kg
5'9"

"Death By Pull Up"

20 full rounds + 10 reps PB

Made it to round 9. kipping as best i can given the equipment i'm using. palms towards me mostly, i did 3 rounds with palms out.
age 36
195 lbs
i'm ripped under all this flab!

Executed this WoD on 19June07 @ 10 sets.
-Dumbbell preses, DB pull-overs, planks.

14 rounds

10 rounds done right after doing sunday's WOD without putting the bar down between exercises.

30/M/200

Bike to gym

CFWU x 1

13 rounds (+3)

C&J up to 185
Full squat clean 200

20 Male 190 #

9 full sets

on the 10th minute i only got in 9 pullups

all as rx'd

anyone else doing crossfit down here in Coronado?

20 Male 190 #

9 full sets

on the 10th minute i only got in 9 pullups

all as rx'd

anyone else doing crossfit down here in Coronado?

Mike and Erin->Ring pull-ups
Mike: 10rds+8
Erin 8rds+3

Much much harder on rings

38/m/193#

13 rds + 10

This one was a good 'un: easy at the beginning, and then the panic comes, with the realization that it isn't going to be all that easy. Sneaky....

AL

12 + 10

41M
145 lbs

15 rounds
All kipping
All unbroken except the last one.

Set a nice PR of 18. Was pleased, especially given this is only day 2 back from vacation on CF. All were of high quality. Last set used the full 60 seconds. Just barely made it in time.

Tariq

10

10

Jeff-21 rounds even- 17 rounds unbroken

9:00 w/ 5 pullups

15 rounds with 15 into the next

15 + 15 at st 3

CORRECTION
16 ROUNDS WITH 15 EXTRA

M/35/5'8"/160

14 rounds + 7

Compared to 11 rounds + 6 on May 18, 2007
Woo-Hoo! Lots of weakness leaving the body recently.

175#
11 rds even

21yom, 185#

cfwu(15)x3 including pullups and dips

12 rounds +6
no kipping, unbroken till 9th round, then alternated grip and used some body english. +2 rounds from last time.

3 Mile run....24:15
Then
10 Rounds of Pullup's

CFWUx3 (sub L-sits for PUs)
16 rds + 10 PUs
(Rds 14-16 were more like mini sets of ~5 every 20 seconds).

13, ripped one callus at that point and two more ready to go so I stopped.

Kipping

Had more in me.

29yom 5'8"/165lbs

12 rounds

My shoulders have always severely subluxed, meaning I can partially dislocate them with little to no pain. If my arm is out to my side, perpendicular to my body, I can only raise it about 45 degrees toward my head before it pops out of the socket. Well did this pull up thing and could only do 5 rounds (pull ups have always been a weak point). I tried the kipping technique and felt my shoulders pop every now and then because of the positioning of my arms over my head. Anyway I can strengthen up my shoulders to prevent this? I've seen a physical therapist and they said that basically the tendons and ligaments in my shoulder don't work and the only thing keeping my shoulder in the socket is the muscle.

By the way this is my second day of Crossfit. I'm a believer now after I couldn't even get through the 21 reps of hang cleans.

i did only 10 rounds i hope i can do better next time thanks crossfit. juan

10 rounds...one more than last time

Ian 17 +17

Ward 22

16 rounds. Brutal.

To Paul on #318: Mine are bad as well from an old gymnastics injury, but to answer your question: yes it will get better by strengthening.

14 rounds + 10

14 rounds + 14

14+9
Previous: 12 rounds (May 18, 2007)

M49/195#

As rx'd
9 rounds +3

Notes: Switched grip at each minute. Everything unbroken until minute 9. Performed 070619.

Bonus: Did 53# KB swing / 10# ball slam ladder (1 swing/1 slam, 2 swings/2 slams,....10 swings/10 slams.) Time: 5:38

13 rounds + 6

12 rounds + 4

Trained with a friend in Amsterdam. we did muscle ups, handstand push-ups, 1 leg squats, double unders and some weightlifting. Actualy it was more like a 1 on 1 training/teaching session, but it was fun. We swapped ideas and had a good time.
Have fun, Johan

11 rounds
(an additional round of 12, but after 90 seconds of rest)

M/34/6'4"/230

9 rounds + 6 reps

M/34/6'4"/230

9 rounds + 6 reps

13 rounds.

M/31/197

15 rounds+16 jumping pu's

Kipping not possible due to threat of rafter-related skull crackin' (And it's happened before).

The extra weight I'm packing doesn't help this one much...

L-sits after