Woo-hoo! This should make for an interesting "Tursday"! If we hit it hard, we'll all be sore on "Wednrsday". ;-)

Looking forward to it!

You folks out in Jupiter,FL know the standard... Jelli pull up x1

are these weighted kips or weighted strict? im not sure if its possible to kip weighted, but then again, i never tried...

Love it. Doing the warmup today, I said to myself, "Pullups are finally starting to feel like a normal movement." Coach says, "Ha! Try this." There's always something new and somehow obvious.

m/50yo/180lbs/6' CFT 725+-. Weighted PU 60lbs+-General question...are their any CF age standards writen anywhere? And...are there any over 50's out there? Thanks. Mark, Everett, WA

#3 -- try it both ways :-)

You might be surprised at how hard you can kip.

#3 Weighted from a chain belt helps kip. I tend to do this work out straight however. Kip like a donkey on the last two.

#5. You inspire me. Seriously. If I can breathe oxygen when I'm 50 I'll be happy. Keep up the great work.

this will feel great tomorrow after what i just did...

20/M/165lbs

120 pull-ups, 120 dips in alternating sets of 4.

14:27 (new personal best!)

#5 (Mark)
I agree totally with #8, anytime you see an over 40 out there with numbers like that, let alone an individual at 50 or over it's an inspiration.

On a side note, I'm a day behind as I'm on a 5/2 schedule and need some tweaking. I guess Wednesday is going to be a rest day, any suggestions for a good WOD for that day that we haven't done in a while?

22 yo here and...#8 that was kind of rude lol, 50 isnt even old,

secondly #5, there are quite a few 50+ people around! Check out this video: http://media.crossfit.com/cf-video/CrossFit_ForwardRoll.wmv

These guys LEARNED how to do handstands and handstand rolls being 50+, not to mention being parishoners (sorry if i butchered that spelling) Look at the video for box jumps too, they have someone who is 60+ doing a 5 inch box jumps.

CrossFit can be scaled to anyones ability -- and since u can do a weighted pullup at 180 lbs with 60+ additional weight, u are in better shape than most of the 20-25 year olds I know anyways.

Also, thanks for answering my question #6 ;)

bklyn

#5 There are some more over 50's out here. I'm 51, 6'2", 208, CFT 660. I too am interested if there are any age standards or guidelines applicable to CrossFit. I believe that if I would have been doing CrossFit 20 to 30 years ago I would have been able to come much closer to what the CrossFit beasts are doing. Do the rest of you "older" CrossFitters out there have any thoughts on this? Do any of you think you could compete on an even basis with some of the 20 to 35 year old CrossFit beasts?

this should be fun
my hands are in a state of disrepair

hoping to do them 250body with 50 db but I will find out manana.

did this yesterday, strangely enough.

BW 148lbs
Age 21

10-25-35-50-60-70-80-90-100-110(f)

then did 3x5 tuck lever pullups

p.s. all of the above pullups were deadhang, palms facing me.

OPT was right about the chin-ups, we just didn't think they'd be weighted!

I wish I weighed 150 for that WOD in the demo...

Well...I suppose I shouldn't have blown off the max session of squat power cleans to do a Diane of Squat Power cleans and chinups...Ohh well, It was fun.

Was there a type-o in their body weights? Speal looks like he's way more than 132 lbs... perhaps he's shorter than he appears on video? No offense meant, just curious about the athlete's build.

BTW, great effort fellas.

Someday I will do the WOD in the video...I would have to seriously scale it b/c I am at 225 right now. But I will do it as Rx'd someday.

Has the WOD on the video ever been posted?

i am new on this .i cant do one yet,only with the machine -40 or -50 !what do you guys think?

also can same body help me with tha WU?how is exacly?

#21 martin,
I don't think so, unless it was a long time ago. It seems to be more of a "stud" HQ WOD, as the baseline level of fitness to even get one round is pretty high. A BW OHS is a pretty good feat on its own.

#21 martin and #24 andy

That WOD was posted May 28, 2007.

#18, Duvall

Speal is only about 5'4" and he is 132 when he's weighing heavy. Funny thing is that a few years ago during an off-season for wrestling he was up to a solid 145 lbs and in even better shape than he is now, talk about a beast.

I'm 61. 6'/215 (some of it lean meat)

I've only recently started lifting again. (Back in the '60s I lifted while training for intercollegiate sports.) I've also started trying some xfit workouts--modified and scaled. I'll never again do what I did as a kid, but right now my numbers are improving, so life is good.

#5, Mark,

I found the following reference in Coach Rippetoe's comment #38 on 12/02/2006:

http://www.qwa.org/Liftstats/calculateformula.asp

If I understand correctly, a 51 year old should multiply his CrossFit Total by 1.255 relative to a 30 year old (who would multiply by 1.0)

Anyway, none of this really applies to me since I wont be 50 for a couple of hundred more days.

#25 mrader,
I stand corrected. After perusing the comments from that day, about 18 people completed it as Rx'd. And they are all studs.

I remember watching the video from that day, and the pic of Eva, but I was on hiatus 2/2 injury from working out at the time, so I must not even have looked at the WOD.

sufferin' jeezaws! I can't even do one unweighted pull up :(

It's the boys from the Santa Marguarita Ranch! You guys are STUDS....the house misses you!

Looks like a fun workout...looking to achieve 1/3 bodyweight

5'6"/145lbs/33 years old
105 lbs weighted, dead hang pullups. hurt haha. anyone interested in pretty serious bodyweight exercise material, on top of the awesome stuff on this site, should check out www.dominiclacasse.com, dude is a cirque de soleil acrobat, absolute freak when it comes to core strength and moving his bodyweight. he has beginner and intermediate stuff, but it is really geared towards more advanced exercises. perfect for martial artists, climbers, traceurs, other cirque de soleil performers.....

and he is a super nice guy. shout out to Primal Fitness in D.C.!

speal...u are officially my new hero...

Mark (#5)

I'm 56 and have been doing Crossfit for a little over a year now. After a life of working out one way or another I have finally found the one that works the best. The improvement is steady, not constant, but steady. One of the best things about Crossfit in my mind is it's adaptability. Just tweak it a little and its perfect for whatever goal you might have.

That video is a testament to how much core strength is involved in the OHS. Who needs sit-ups?

As the well-aged CrossFitters (we are not old of course) have started this debate I'll join in.

I am 51, 6'1" 172lbs. I notice some gave a CFT score. Mine is 625lbs but in the spirit of CrossFit, I wonder why people posted this? The essence of CrossFit is variety. I have a 3 second 20-yard sprint, a sub-40 minute 10K, 24 max rep pull-ups, etc, etc. I am sure those that posted also have good scores in many areas.

In response to #12 Mike C. I think if I had been doing CrossFit for 20-30 years I would be a lot stronger in the upper body (my CFT is inflated by a 310lb deadlift...my upper body is relatively weak). I would also be more flexible, and my skill in Olympic lifts would be higher. In other words I would be a better all-rounder as my lack of flexibility limits, for example, some of the lifts (presses, OHS, etc).

BUT, despite all the goood scores I note that are posted by over-40 CrossFitters .............. you can't beat genetics. Sadly, testosterone production drops as we age (it peaks around 25). I have taught and been a coach in this field for many years and it is clear that while slow steady aerobic scores can stay quite impressive for us “old” people, the really explosive power events become very difficult….so....there is no way I could compete with the 20-30 year-old elite CrossFitters. And no elite CrossFitter who is now 30 will be able to beat an elite 30-year-old when he or she is 50.

I can content myself knowing I am fitter than the vast majority of 20-30 year-olds (a sad reflection on North American society) and that I can enjoy life better because of it.......but I 'aint planning to take on Greg Amundson, Josh Everett, Rob Miller or Brendan anytime soon (i.e. not in this life).

Question:

How long has Brendan been doing CrossFit?

hey so are we doing maximum reps of weighted pull ups or are we doing wat that demo instructed... 5 reps of body weight on the squat and 5 on a 50 pound dumbell with pullups

Question #2:

When I do some of the CrossFit workouts (like the one last Thursday) I get to the point where I am about to throw up; should I stop the workout or should I rest and continue? I don't eat before I workout and I don't think that I lack any vitamins or anything like that.

Thanks.

#40 - Do max of weighted pull-ups only.

Crossfit is all of a sudden all about the 7x1 rep workouts

What happened to the variety or are we testing all of our lifts to max for the next little while :)

#43-
I have been checking the site almost daily for 2+ years, and from time to time I (just me personally, I presume) have noticed little phases which will focus on, for example, low reps-high weight or lots of pull-ups. I usually read into things too much, but possibly the CrossFit deity(ies) have decided we should focus on ME's this 3-day cycle. I don't know, just guessing, but I noticed it as well. Take advantage of it...

#33
Lil' B:

Frank B says "sweep the leg, bro. sweep the leg."

25/72.3Kg/M

18,20,24,28,28,30,30

Could feel my body being pulled down by the bar - go abs!

33/M/77.5kg

All done strict with palms inwards. This was the first time I have done pull ups to test my 1RM so I took it low and built it right up.

16kg
28kg
32kg
40kg
42.5kg (94lb)
43.75kg Fail (96.5lb)
40kg

I'm glad this was it today for the WOD. My hands are in pieces after Diane and my knee is out of sorts too. I took a picture of my hand covered in chalk, bust calluse and blood to remind me of what hard work can entail.

36/M/64kg

No Weighted pu's today. Previous PR is 50kg at BW 65kg.
Instead I did a Fran cause I need all the squats I can get.

6:29 a Fran PR!

I'm off on vacation for a month. Will do lots of ring work and squats. See ya in end of August. Thanks Coach and everyone else!

28/m/175
25-35-50-60-65PR!-65-55f
pronated grip on first 6, supine grip on the last

Nick C.,
As for Question 1, I don't know Brendan, but from the looks of it he may have actually been doing burpees in the womb.

Question 2, my old wrestling coach always used to say, "Two things will happen before you die, you'll either puke or pass out; and I haven't seen either yet. Keep goin'!" I say rest, toss cookies in the trash can, and keep on truckin'.

#43, even if you assume that the WOD programming is completely random, it would still be possible to get streaks of 7x1 workouts. Think of it like tossing a coin; while the overall distribution may be 50/50, you are likely to get long streaks of heads and tails in the process. Read Nassim Taleb's "Fooled by Randomness" for a more eloquent explanation.

I am a probability and uncertainty geek so I had to pitch in. I am really looking forward to this WOD though I am doubling down with yesterday's.. Oh boy..

Tariq

WOOHOO!!! Leaving Iraq in 96 hours. At times, Crossfit was the ONLY thing keeping me sane. Will arrive at Fort Lewis in August and resume the WOD!
For all those who continue to serve, thank you and God Bless you!

Bwt 115.

7 x 5/5 52# kb jerks

Weighted pullup singles, no kip with throat to bar:

72#, 72, 77, 82 (chin only to bar), 72, 72, 72

52# x 3 TSC pullups (easy after doing the heavier pullups)

16/m/5'7

body weight: 160#

10-20-30-40-50-60(f)-50

then did 2 x 40# twice

I've started training at a local oly lifting club, doing three oly lifting workouts per week. This means I can't really follow the wods posted. I 've missed sharing my results though.

I wanted to do a tough metcon today, and chose a modified Filthy Fifties:

For time:
50 Box jump, about 45 cm bench
50 Jumping pull-ups
50 DB swings, 16 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Thrusters, 20 kg
50 Burpees
50 Tuck jumps

45:59

The burpees were pure agony, really close to meeting pukie there. The knees to elbows and thrusters were no picknick either. I'm happy with the time, actually I'm happy that I made it at all. When I started doing crossfit about 3 months ago, I did this with 25 reps as one of my first wods and that took me over 30 minutes.
I have improved a lot since then.

Thanks!

M/48/5'10"/175

1X45
1X55
1X70
1X75
1X80
1X85
1X90

-----------------------
Compare to 070323

1 X 45
1 X 45
1 X 55
1 X 70
1 X 75
1 X 80
1 X 80

great job on the video. those guys look huge for that bodyweight. 132 lbs? WTF? That's about how much I need to lose.

59yrs...150 lbs...60# on over the door campus-type board

5 lbs per rep
First time with weight!

Inspiring video!

Speal, you are an animal.
Ronnie, thanks for the help, i didn't realize how much you helped.
Eva, I miss you and that house

Thats brutal, kinda looks like i am just watching.

Be careful if you are kipping for the weighted Pull ups. Me legs have just healed.

age 41
bwt 206#
CFWU X 3
40
65
75
100
100
75
75

CFWUx3

15-15-15-17-17-17-17 kg

Last time my max was 50lbs...not sure why I couldn't get close today. Maybe the new pull-up bar. Also, hung weights around waist with rope instead of using backback or dumbell.

Mark
50, 61, 72, 76, 83 (f), 76, 76

39 M 175#

First time trying these, but at least they're more familiar than some of the lifts.

10-25-33-38-43(f)-38-43-50(f)

Female 36yo 141 pounds
20,15,15,15,15,15,15

Ran 3 at 22:03
35,40,40,40,40,40,40

26/6'6"/200 lb
CFWUx3

All weights in kg
10-15-20-25-30(f)-26-27-28(chin to bar)-28(chin on top of bar)
10 pull-ups

M/26/175
CFWUx2
45-55-70-90-100-100-100
The last rep wasn't quite chin above bar...more like chin almost to bar.

Been dabbling around, modifying CF workouts. Decided to start doing as Rx'd. Today's workout:

as rx'd:
60 lbs
70
90
84
74
74
74

Oh yeah, I'm 40/male/180lbs.
Used a weighted vest combined with dumbbell between the legs. 2-3 min rest between reps.

41yom /150

CFWU x3 x15 (-PU)

WOD - 55,85,85,95,95,105,105

Previous attempt at this I did 115 3 times and even attempted 135. The difference being this time I had to use dumbbells instead of hanging weights from a waist strap. Someone walked off with the waist strap from the gym. Still a good work out but hard to campare with last time.

200lbs
1-body weight
2-10
3-20
4-30
5-40
6-50
7-50

What is a Jelli Pullup?

bw 175

30 + 16 lb weight vest
40 + 16 lb weight vest
50 + 16 lb weight vest
60 + 16 lb weight vest
70 + 16 lb weight vest
70 + 16 lb weight vest
75 + 16 lb weight vest

Ashley,

congrats on your first weighted pull-ups! That's exciting!

Speal and Dutch, great work!

I have a crossfit question. It seems like everybody does their own thing. Lots of comments like "I did this yesterday!" or comments on a totally different workout than the one prescribed, or even a bunch of extra stuff not in the WOD. Just wondering how people generally go about following the workout.

Did these on Friday, just coincidentally...
10 sets, not 7, and I alternated them with BW (160#) Push Presses.

Loads: +60, +60, +70, +70, +80, +80, +90, +90, +100, +100. Dead hang, palms-away grip.

BW= 161, 30M.

I also did 7 sets of 3 reps on Monday. +60, +60, +70, +70, +75, +80, +80.

I <3 weighted pull-ups!

31/m/6'3/220

kgs:
28, 32, 34, 36, 38, 40, 40

got to 80 x 7

#21 there are scaled versios of the workouts on the forum at brandxmartialarts.com If you can not do one unassisted pull-up then I would try 5x5 as heavy as you can manage instead.

bwt 209lbs

45x2 overhand
45x2 underhand
55x1 o
55x1 u
65x1 o
65x1 u
75xFail o
75x1 u

45x2

Max still 70lbs overhand, 80lbs underhand, started heavier last time, maybe that was it 60-70-80

36yom 150lbs
CFWU X3 (Pullups 5rps)

1-40lbs
2-45lbs
3-50lbs
4-60lbs FAIL
5-60lbs FAIL
6-55lbs
7-60lbs FAIL (but closer, up to mouth)

42 years old, 5-10, and 260 lb.

BW - 15 - 20 - 20- 20 (failed) - 15 - 15 - BW

My first time ever trying weighted pullups. Trying to get the hang of holding a dumbbell with my ankles. Next time I think I'll bring my own strap to hold the weight.

85lb assist
55lb assist
25lb assist
10lb assist
Body Weight
Body weight
+15 fail
30 min on eliptical

41 yom/ 210#

Struggle with regular pull-ups. Did pull-downs

140, 160, 180, 180, 170, 170, 170

#76 Rob

Some people follow the workout each day everyday (or scale and sub as needed). For most this is enough. Some people like to work on their deficiencies or exercises they like after the WoD and post here to keep a journal of what they've been doing.

For example after the pull ups I did some OHS and dips - just cause I like them :)

bw - 175
90x1x7

40/182

50-60-70-80-90-100(F)-80-90

f/27/106

CFWU x 3

This was my first time with this WOD, so I wasn't sure what grip to use and whether or not to change grip once it got hard. I think I might have started too light also. I used dumbbells and overhand grip for all reps.

20, 30, 40, 50, 55, 60, 65 - failed

Should I have changed my grip at the end to see how far I could go?

#59 Ashley-
Congrats on your first weighted PU's!

#76 Rob-
For the most part I think that we all follow the WOD as closely as possible. Schedules, (or certain injuries), don't always allow for certain WO's, so people might do something else. When they do decide to do something else, it is perhaps Kharma that they pick the WO that will be posted the following day, hence the comments, "I did this yesterday!".

As far as adding things on go, what you are in shape for doing extra, what you personally would like to work on or enjoy doing, what might fancy you to try, etc.

Happy CrossFitting!

#75 Nadia-
Thanks for always being so upbeat.

Kate

I reckon it would have been easier (if I had seen it first before posting) to second #86 Colm's comment to #76 Rob.

Kate

55# but did them in sets of two for total of 8. but did them after the hang squat cleans and about 6 sets of 10 pull ups. leaving for a few days so hopefully ill see a 5 or 10k while im gone, so i dont need a gym

M/215/6'1"/38

Before my WOD yesterday, my Command did a group PT session: 8 Count Body Builders 20reps/3set
20 Push-ups Wide/Normal/Closed
50 Sit-ups
50 Flutter Kicks
50 Leg Spreaders aka "Hello Darlings"
50 Leg Raises
Core Training :01/exercise
Pull-ups :01/Max reps
4.5 mile Beach Run

So....today's WOD: 1-1-1-1-1-1-1 @ Body weight. Had nothing left.

45yrs 176bw
90x105x115x120failedx90x90x90

28yom/6'4"/218#

35,40,45,55,60,65,70(barely) Which is a new PR, so I'm pleased.

56/M/191 Tony #58, and others chiming in on the aging comments, I've found that some aspects of fitness suffer decline more than others. I haven't and probably won't put up some of the lifts I once did but I am now doing the same numbers for pullups that I did in high school and college (22 unbroken last night post workout). But the activities I am now really limited in are those that pound the joints. Box jumps for example, I can jump up, but must step down or my battered knees will tell me about it. So we adapt, and Crossfit is by nature highly adaptable. I know one thing for sure about aging and the physical body, use it or lose it.

60 M 165# 725CFT

Good idea, #5, there is no way I can stay up with the young beasts but it would be nice to know where I stand compared to my age group.

M/190/6'3"/41

10-15-15-15-15-15-15 (no kip - throat to bar)

Added in 6 sets of 3.

Somehow this crazy training system works. 4 months ago I couldn't do 3 pullups. Ah well don't have to understand it - just do it...

Thanks coach !

female/35 yo/140 pounds

5, 10, 15, 20, 26.4 (12kg), 30.4 (12kg + 4#), 35.2 (16kg)(failed)

after breakfast, tried the 35.2 pounds again and got it.

33yom 210

45,50,55,60,60,65,60

First time with the weighted. I like it.

If you have a hard time doing pull-ups, as in you struggle with just one, what do you guys recommend to build up and do during the pull-up portion of the workout? The heart is willing, the body's just not there yet ;)

M/39/178

Weighted pullups are not in the cards for me yet, so I did my slightly modified CFWU:

3 Rounds:
Samson Stretch 20 sec. per side
10 OHS w/ 12 lb. bar (helps me feel where the weight is, instead of using pvc)
15 situps
15 back extentions
10 dips
10 pullups

2 real pullups in the first round, negs for the rest, and since I do that routine every day anyway, I added some OHS practice at the end.

28 yom 225#

5 x body weight warm ups
3 x 25lb warm up
45
55
65
70
70
85
85

M/37/175

Missed the bench workout Friday, and cleans need some skill work, so instead I did:

5 sets low incline DB bench, 5 reps each, slow and strict:
80# DBs, 85#, 85#, 85#, 80#

Practice hang cleans and jerks with 45# bar

Will most likely do a track interval workout and pullups tomorrow...

#12 I gotta go with #38 on the age thing. Sprinters/throwers/runners etc...who keep training hard still can't compete with the "beasts" 20-30 years younger. You will surely be able to whip most 20-30 year olds, very satisfying indeed, even one's who "go to the gym". I'm perfectly happy being a 47 yr old beast.

max pullup today - BW 185 + 125.

M/17/170#

CFWU x 3

WOD: Weighted Pull-ups 1-1-1-1-1-1-1 Reps

3 x 50# warm up

60
70
70
75
80
85
90(f)

To throw my $.02 in on age and Crossfit: I didn't start working out until I was over 40 and didn't get into Crossfit until I was 45. Being a female, that gives me a double wammy. But even so, the gains are steady, though slow. I am definitely stronger than I ever have been, as well as more flexible and feel all around better.

136lb 47yo female

WOD on gravitron
-22
-16
-10
-6
-1.5
BW pullup! first time ever
BW pullup(f)

Way to go Conor (#95) on your pr!

34/M/152

30, 35, 40, 45, 50, 50, 55(fail), 50

#5 Mark My hubby and I will both be 50 on our next birthday. We have been doing crossfit for nearly a year now. He has always worked out HARD, as he is a firefighter, and a triathlete. I, on the other hand, although very athletic in my youth, took about 20 years off!

A year ago, I couldn't run 200 meters. Ten days ago, I raced in my first triathlon. Crossfit has truly changed my life. I love the challenges, the variety, and the constant inspiration from the people on this site. Nice to see that not everyone here is thirtysomething!

(#108 Nice job Motomouse!)

21/M/166
LBS:
25/35/45/55/65/80/80
*should have started higher*

Lower back still obliterated from D/L's (found my weakness)

re: Comment #100
various literature suggests to improve at pullups, (if you struggle with just one) then just do one, rest, do another, rest do another, etc... another thing you can do is stand on a box and place your chin over the bar and lower yourself slowly down. The point is to get accustomed to handling your body weight. You can also heavy rubber tubing around you in some fashion or other to assist. Honestly pulldowns aren't much good at making you better at pullups.
Good luck!

#106 SueAnne

Congratulations on your first pull up! Just the first in a series of successes--CrossFit style!

24/m/5'10" 223#
CFWU 3x14 (Pull-ups 3x5)
Burgener WUx3

Weighted Pull-ups (strict)
30
35
40
45
50
55
60
65
70
75-chin at bar
80-chin slightly below bar
85-only half way up

got to 7 sets and felt I could keep going so I went til I fail at a weight

26yo m 155bwt

as rx'd

last set 110.might have gone heavier had i warmed up more

wu: skip 3:00

wods:
ME pullup +25, 35, 45, 50, 55, 60, 62.5, 65
ME hang squat clean 95, 115, 125, 135, 145, 150, 155f, 155

cd: 5x1 towel pullups
row 3:00 700m pr

Check it out - one of our students wrote up an article about her experience at Petranek Fitness and LAist.com published it!

http://laist.com/2007/07/17/petranek_fitness.php

42/m/165

40-42.5-45-45-50-50-55(f)

25/f/5'3"/150lbs

On a machine:
22lbs assist
16lbs assist
?lbs assist
BW (failed)
BW
BW
BW

I'm new around here, so I'm still struggling with body-weight pullups.

Sorry for this rant, but I am annoyed and want to vent:

I have been CFing for about 18months now, and although I have received funny looks, and genuine questions, today was my first taste of what many of you have experienced, and I am surprised at how mad I got (and now know the frustration that many of you guys have faced, and likely continue to face day to day).

I was just posted from one base to another (from CFB Gagetown, New Brunswick, home of the Combat Training Center for the Canadian army, to CFB Borden, Ontario, and training base primarily for support trades). In Gagetown, they were very supportive of CrossFit, setting up a dedicated CF corner in one part of the gym (beside the indoor track). While it wasn't stellar, it was quite nice. I get to this new base, and it is nothing like Gagetown: it has a "Nautilus room" (they don't even call it a weight room) and the cardio room has not one Concept II rower in sight. The Nautilus room is so jam packed with mirrors and equipment that I had to do HSPU against one of the squat racks (I did "Diane" today, as I am behind due to a 3 day drive and had to play catchup).

Anyway, I decided to finish off with some ring work (gotta improve my muscle ups), and as there was only one place to hang the rings (off basketball net supports), I did it there. Soon enough, there was one of the attendants poking his finger at me and asking one of the fitness instructors (we have civilians who are our fitness people now). They were soon joined by another, higher ranking (in the civilian sense) person. I asked if there was a problem, and they said that's what they were discussing. I finished up, went outside, and asked what the problem was. They said they didn't think what I was doing was safe. Well, when I was in the Nautilus room, a young soldier was attempting Swiss ball situps (incorrectly) and rolled backward back on the ball and smashed his head off of some piece of fitness equipment that is deemed safe, but nobody questions that piece of equipment.

I was angry with righteous indignation, mainly at the fact that as a trained, senior soldier (I am 38, with 19 years in the military) I am having mindless drones questioning what I am doing in my pursuit of fitness. Unfortunately, as Coach has said, these people are (generally) low paid, poorly trained and only let people do what has been decreed "safe". I have only suffered 2 CF related injuries in 18 months (golfers elbow from being too aggressive with kipping pull-ups, and a pulled neck muscle from bailing out from handstands), but they are concerned that my high quality (Elite rings) equipment, suspended from basketball supports that I imagine are designed to take the weight of someone at least 200 pounds at the net, let alone my 195# closer to the wall.

I had heard that this base wasn't clued into the ways of CF, and sadly this is the base where they train the fitness instructors for the Canadian military and on only my second day here I have run afoul of The Man. And this is the military, where we have usually turned more of a blind eye to more dangerous, yet effective ways of training (think obstactle courses, running with heavy rucksacks, etc).

For the civilians (and LEO's, paramedics, firefighters, etc) who have to deal with this nausea day to day, wither at the big box "Globo" gyms, or within the cover-your-ass world of more restrictive gyms, I truly feel your pain, and I am honestly humbled by the efforts that you have to put in to do CF under those constraints.

Allan

1-1-1-1-1-1-1-1 Weighted Pull-ups

70lb
80lb
95lb (PB)
105lb (F)
95lb
95lb
70lbx3 (PB)

Cheers, kempie

Haven't been exercising Crossfit-style for over 2 wks 'cause of holidays. Reading all of the positive comments about this type of work-out, my husband is in a wheelchair and I do all of his care when we're on vacation. I felt strong & solid throughout the trip thanks to this work-out regime...I'm telling everyone about it.

Anyway, I did "Diane" today...
excluding CFWU x3 (no pull-ups/dips), I completed it in 8:28 w/ 95# barbell & modified HSPU's

27/m/170 lbs.

My first weighted pull-up session.
50
60
70
75
80
85
90

M/19/153
underhand grip, chin over bar
95
105
115
105
120
110
122.5F

23/m/190

From Dead hang using belt to hold dumbell

60
75
85 (PR)
90
95
100
100

me: 90-115-115-115-125-127-127

dan: 70-70-80-80-90(not quite)-80-80

On a course so unable to do as prescribed due to lack of weight, so used lunch hour to train and subbed in a warm up then 4 rounds of:

Rope Climb to full height of warehouse
10 Ring pull ups
10 Wall Ball
10 Ball Slams
x 4 rounds

Looking forward to tomorrow's WOD, hopefully a beast so I can get a good head of steam up.
Best of Luck everyone.

'Pain is temporary'

37yo M/ 5 10/194

You guys are incredible. My pull ups are horrible embarrassed to post.

Rode 10 miles road bike hard to Gym/WOD then shortcut 7 miles home

CFWU x 3 (sub'd assisted pu's on gravitron for warmup -100lbs)

WOD
10/15/20/25/30(f)/30(f)/25

strict form

When is the rest day my shoulders and upper body are sore. Thanks for providing mojo.

luc

pre cfwu 12x3
post kne 20reps

did SDxfit sott's press 55555 with 135 combined with overhead squats with same

then got yelled at for holding a dumbbell with my feet so could not do weighted instead did 7 sets of 5 dead hangs

35/180

55,55,55,55,65,65,75

21 yo male BW 162

Weighted pull ups from dead hang.

Tied barbellweights together with a rope and rapped it around my middle section.

66.6
77.8
100 (f)
100 (f)
94 (f)
88.8(f)
83.3
83.3
77.8
77.8
66.6

Had a lot of failures. Til the 77.8 it went easy So I thaught lets put the weight up. Turned out to be harder then I predicted. So finally my max rep was a bit more then 1/2 of my body weight.

In my opinion not bad..

26/M/246/6'6"

Previous PU 1RM=100

A few warm up sets at BW
35x3
50x2
75x1
95x1
105xF (only got chin to the bar and not above)
90x1
80x1x3

20/M/185/6'0

35
45
50
55
60
65
70
First time doing these so 70 is my new PR

BW 170
45, 55, 70, 80, 80, 90, 90

38/M/205
30 minutes Ultimate frisbee in 100 degree AZ heat, then today's WOD:
110 120 125(F) 125(F) 125(F) 115 115. Kept missing the 125 by just an inch, oh well. Toppped out at 120 last time. Followed by max set of BW pullups, got 21, 19 last time.

25 yom 6'2" 155#

Warm up: 1500m row, 3x(10 pullups, 10 dips), 60#, 70# pullup

WOD: 5x 80#, 2x 85# PR!

Allan, comment# 118
Fortunately Tony Young here in Dayton has an excellent gym. I know it sounds silly, but if you've got a truck, go buy a cheap olympic set, throw some weights and the bar in the back and head to a local park with monkey bars and hopefully concrete picnic tables (great for jumping). Hopefully you'll find everything you need there to do a proper CrossFit workout. You'll probably have to scale appropriately, but hey, you'll find a way because that's one of the things which makes CrossFit great; it's adaptable. Then on days when you need a gym, head in and use their equipment, like on Bench Press days (few and far between).

Strong work, Dutch! You looked solid up there. Bodyweight Overhead Squats are no joke!

Gig 'em, Aggies.

Went with the dumbbell between the legs... maybe not the best way to get the max weight...

70, 75, 80, 70, 60, 60, 60, 60, 60, 60

29m/175

45 x 1
65 x 1
70 x 1
80 x 1
90 x 1
100 x 1

Had to head to work. I'll start at 100 next time. =D

31/m/215/6'5"

20x1
40x1
60x1
80x1
90x1
102x1 (f) - bar to nose
95x1

First time using weight vest and ankle weights, could do a lot more weight than I thought I would be able to. Unfortunately this meant I started extremely light. Next time I will get at least 100.

Just wanted to say to all the CF girls here how inspired I am. Seeing #89 Anna's 60lb pullup makes me more determined to keep working on these.
SueAnne & Ashley - congrats! I just got my first kipping pullups this week. #117 Bonnie - welcome! #100-Michelle - I started CF two months ago and could barely hold myself up on a bar. I had to set the gravitron on 109# assist. I've also done tons of jumping pullups. Slowly I've lowered the assisted weights, and today decided to at least try for one 5 lb. weighted pu. I ended up getting one at 15#!! So keep it up!

WO for today:
Kettlebell class at Athlete's Arena (Sorinex HQ) - lots of swings - dh, singles, presses, windmills, renegade rows, getups - most with 35#, #25 bells.

Rested about 10 minutes, then today's wo: (used weighted collars)

bodyweight
5
5
5
15
15
20(almost all the way up).

33M / 187# / WOD #139 / CFT 825

CFWU

Weighted pull-ups 1-1-1-1-1-1-1 reps

50, 50(fx2), 40, 40, 40, 45, 50, 55(pr)

Failures w/chin-ups. Strongest w/switch grip. Oly weights in backpack. Next time 75.

Early morning "swim" in pool for 20 minutes working on my "stroke" so I am not the slowest swimmer on the planet.

Then off to my more comfortable gym for WOD

CFWU x 3 minus pull-ups
All pull-ups jumping, but unassissted....I'll be happy with that at this point!

Still on the quest after the lay off.
5x5 95# OHS
5x5 25# weighted pull up
3x3 135#OHS
3x2 50# weighted pull up

Good job Wendy!

50#
60#
70#
80# (heaviest DB)
95# (15# in backpack)
100# (chin just over bar)
100#

post: tabata squats, push-press 135#x5x5

BW 60Kg

5kg
10kg
15kg
20kg
25kg
30kg
35kg had to frog kick a bit to get chin over the bar.

50 "perfect pushups" as a follow-up. A guy held the 2x4 to keep it from slipping past my feet.

Cheers

Kong

45# for 7 reps. I could have done more, but only had 45# available. Will get a belt that I can attach more plates to.

Loved your comments Tony, #38, and congrats JDrushal, # 52.

50/M/155

60, 75, 95, 120, 130pr, 135pr, 140f

Used plates in a backpack, and my wife witnessed, partly for motivation, and partly for verification.

As rx'd:
45,55,55,55,55,55,55

20kg x 3 warmup

50kg [palms away+palms facing]= both barely
50kg [palms away+palms facing]= 50% motion[fail].
45kg [palms away+palms facing]= barely
45kg [palms away+palms facing]= barely
45kg [palms away+palms facing]= even more barely
40kg [palms away+palms facing]
40kg [palms away+palms facing]
40kg [palms away+palms facing]

20 kg x 12 [6 palms facing, 6 away]

my max was 50kg last time, and I've marked it as a successful rep. Today was weak even though I lifted more weight in total. May well have been the forced wider / poorer grip on the crappy 'new' chinup bar.

weighted pullups 1x 25,50,75,80,85,90,95(?). I got my chin on top of the bar at 90, maybe juuuust even or a little below at 95. Progess here is measured in inches, but a clean no doubt about it at 90 and a let's check the video replay at 95 is forward...or upward...progress. I followed this with the following inspired by the video WOD: 5x(5x95# oh squat, 5x25# weighted pullups) for time. 12:36. I'm a long way from a bodyweight oh squat unless I get on the Dachau Diet. 5 blocks of guel a day.Anyway, no harm in hoping and trying. Ya' never know. Thanks, Coach! BW:174, Y/A:58

M 50 69 177 CFT 735
CFWU x 3 minus pullups
weighted pullups 5x25#, 3x35#, then
45, 50, 55, 55, 60, 60, 60, 60
3 HSPU after each set

AMRAP 20min of 62#
DL, power clean, FS, PP, OHS, lower to back, BS, PP, rtn bar to floor
9 reps.
Rest then played w/ 8# med ball on GHD
WOD 7x1 dead hand PUs w 5#
Was happy since only got 1st PU on fri
Also did 7 reps jump dip w same weight
Practiced my pistols and hanstands
Ah weds rest day. Have a massage scheduled!
#59 ashley awesome
Wendy--keep up the strong work

CFWU 3x15, minus pullups
First attempt at this, pullups are my weakest exercise.

10#
20#
35#
45#
45# (F)
30#
30#

Added 25 mins on the eliptical.

75,80,85,90,92.5,95,97.5(f)
pronated grip on 1 3/4 " bar
bwt-163

m/33/5'9"/175-[76 days since CF]

15, 25, 35, 45, 55, 55(3/4 ROM f), 65(f)

First time trying this, did not know were to start but pleased with the result considering when I started CF I could barley due a PU :)

Two days ago -- good workout

Lynne on 'roids: 93

BW 173# / 28 YOA / 5'10

Bench Press (175#): 13, 11, 10, 10, 10
Weighted Pullups (45#): 10, 8, 7, 7, 7

alternated grips on the pullups. gonna do this once every 2 weeks until i get 100...

m/21/6'1.5''/175 [1 wk cf]

3xcfwu(subbed pu for dumbbell military presses with 10x(30-40lbs) [had to decrease each round], im a long way away from a hspu i think)
25
50(f)
35
35
40
40(f)
35
35
35

I was pleased with results until I saw what all of you guys are doing :(

I got a long way to go, but thats okay. I'm enjoying the journey!

From #142 - forgot to post bw

f/38(but feel 25)/5'10"/165

This is a total girl thing, but just noticed when I was trying on pants last night I've gone down almost two sizes...and still weigh the same as when I started. Go CF!!

#158 - Awesome!!

46yom 165#
80,85,90,95,100,105,105,105 underhand grip, 95x2 underhand grip.

COuldn't go any higher than 105. Gym only had 95# db's and I could only fit four 2 1/2# weights in my pocket.

Practiced ohs at 95,115 and 135 lbs.

J: 45, 55, 65, 75, 85, 95, 100
N: 5, 10, 15, 20, 25, 30, 35(f)

Male, 29yo, 6'4" 206lbs

+35lbs
+45lbs
+55lbs
+65lbs
+80lbs
+90lbs
+95lbs
Then max rep body wt pull up: 21 reps

Thanks again to CrossFit Santa Cruz for the wonderful certification this weekend. It was the most humbling and exciting fitness experience I've had to date. Glassman, you're a genius!! Annie, I love you :-)

26/M/215

First time adding weight to pullups so I started light and went up...

35,55,70,85,90,100,95

Weighted Pullups 25,35,45,50,55,55,55lb

Note:

On 4/10/2007 I did pullups with a Gravitron assist of 120lb.

that's a +change of 175lb (120+55)

BW: 175lb

Weighted Pullups 25,35,45,50,55,55,55lb

Note:

On 4/10/2007 I did pullups with a Gravitron assist of 120lb.

that's a +change of 175lb (120+55)

55-55-55-55-55-55-55

bw 193

17 Jul 07

28y/o M, 140#

No bike today, it's raining pretty hard and slick as snot on those thin tires.

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
7 pullups
12 dips

10:54

That's a great time for me. Wonder how that happened.

WOD
Weighted pullups:
1 x 25
1 x 25
1 x 25
1 x 35
1 x 35
1 x 35
1 x 45
1 x 45 (just for fun)

Wow, I really surprised myself on this one. Used a belt with chain to attach plates. Cranked out the first 3 with 25# no problem. Jumped to the 35# plates and had to rested about 45 seconds between sets. Decided to go for the gold and threw on the 45# for the last rep. So stoked that I could bring it up I cranked out an extra rep on adrenaline!

Once again, some weird looks were thrown my way. Especially when I chalked up my hands for the last 3 reps. The soccer mom doing her tricep extensions with the 5# dumbbell gave me a dirty look as I spilled a little chalk near her bench, which was apparently a sacrosanct area. I should've wiped some on her nose. Chalk, I mean.

I think the reason I burned through the CFWU is because I'm pretty frustrated with my military recruiter right now. I'm trying to go back in as a warrant officer now that I'm done with school and they keep screwing up the reservations for my testing dates. I understand that they probably don't do too many warrant packets; they're more focused on enlisting some 18-year-old rather than a 28-year-old who wants to be an officer, but they don't have to like it, just do it.

I thought about letting the E-5 recruiter have it over the phone when he told me the bad news this morning, but then I realized that I'm not a staff sergeant anymore. Being a PITA would be counterproductive. I just need to bend with the flow and be patient. I'm not very good at doing that.

Extra time to study and work out, that's how I'll look at it. Positive waves, baby.

BW 247
Strict
1 x 90
1 x 100
1 x 120
1 x 135
1 x 135
1 x 145
1 x 155 (F)3/4
1 x 135

32/M/72"/163

Weighted pullups
26# x 1
35# x 1
53# x 1
70# x 1
88# x 1
106#x 1
106#x 1 (this set was chin to the bar not over it)

Fun WOD. Got to keep working on weighted pullups

46 / 181

45-70-80F-80F-60-70-70 Tried to blast thru this workout. Ended not waiting long enough between the early sets and paid the price of not hitting a PR.

BW: 189lbs

1 X 10lbs
1 X 15lbs
1 X 20lbs
1 X 30lbs
1 X 50lbs
1 X 60lbs
1 X 60lbs (failed 70lbs)

17/M/175

55,75,85,95,95,105(F)
switched to chin-ups 105,115,125(F),125(F)

35,45, 55,65,55,55,65,55
post: 500m row x2 rope jump 1min x2

Done after CFWUx3 and "Diane", BW 127

25/25/30/35/40/45f/45PR/47f/35

FireSmac, Great job! Did you by chance play UF with Jerome this morning? He told me he wasn't at his best!

Are you going to the certification seminar in October? I am going to put on my "I Love Lucy" hat, and find a way to be there!

72.5,75,77.5(f),77.5,80(PB),82.5,85,90(f) on the newer OPT really fat bar. BW=193

Today was weird, I was pumped for the WOD but very fatigued due to sleep issues. Also, my neck was flaring up from an old stinger so I was a little tentative with my pull. I missed 77.5 pronated so I switched to supinated and got it, and then got 80 for a PB in both grips. From then on in I used only supinated which made me feel sheepish because I'd only used pronated grip before so, in essence, I felt like I was doing a different workout and kinda cheating myself. Oh well, what do ya do?

Pre-GFWU+KB
Post-AMRAP double unders in 5 min=170 (up 10 but I broke the rope at ~4 minutes) AND Tabata ring push-ups for total=50

0,5,7.5,10,12.5 (f) - pronated grip
switced to parallel, 12.5, 15, 16.25 (f)

post: 50 situp's/50 squats 2:54

male 16yo
184 6'1"

as rx'd:body,10,20,30,40(F),20,10

Age: 15
Weight: 150

1. BW
2. +15
3. +25
4. +50
5. +55
6. +65
7. +75

29/M/185

85
90
100
110
110(f)
110(palms facing in)
120(palms in-almost made it)

65/70/72.5/75/77.5/80/85(f)
previous best was 71.25 but done with a parallel grip. Today I switched to supinated.
pre: warm up plus 50 12# wall balls for time=1:57
post: amrap dbl unders in 5 min = 165 up from 122 last time.

BW 166 50,50,65,65,75,50,50

#45 Hey Dude -
its already been swept. ill hit you up on email, keep on trucking
b

Tim:

Interspersed with hang power cleans.

72x3, 90, 108, 90, 72x3

108# felt much heavier than in the past.

post: HSPUs

28 yom, 180 lbs

35, 45, 50, 55, 65, 75, 80 lbs

Last time I couldn't do 50 lbs

21/m/160 5"9

40/50/60(f)/40/40/40/40
all strict, palms inward

26m/6'5"/219lb

1 mile run
CFWUx2 (-pullups)
10 min elliptical

1x40
1x50
1x55
1x60
1x65
1x65
1x65

1 mile run

All with dumbbell btw thighs, palms facing each other (all 2 pullup bars in use at gym).

f/39

BW-5-8-8-10-10-13(f)

45, 70, 90, 115, 135, 145, 145
20lbs less than last time. cleans were 10 or 15lbs less too. gotta get off this program.
punished self by doing a few more pull ups:
100x5 3sets
50x8 3sets
3x12

23/M/175#

Congrats to those of you getting your first bwt pull-ups today. That's a big accomplishment, you should be proud.

Speal & Dutch - nice work, you provide great motivation and something to strive for.

35,55,75,95,110,130,130,140(f)

Weighted pull-ups are one of my favorites. Threw in that 8th rep as an attempt to tie my PR of 140, needed another 2 inches.

70/75/80/85/90/90/85

oops

bw: 165
70/75/80/85/90/90/85

28/m/210

35
40
45
50
55
60
65f

Post Run 3.53 miles 32:42 Moving Avg 6.3mph

38/M/190

WOD
weighted Pull ups
1x20#
1x30#
1x35#
1X40#
1X45#
1X50#
1X55#

M/28/175

CFWUx2

45
55
55
65
55
55
52.5

I probably could have done more weight but the bungi cord that I was using snapped. I will have to get a rope or something for next time.

29 yom 200#
worked up to 100# pull ups
overhead squat and 50# PU work
then sprints in parking lot

PU 50% on CFWU, Dips still low numbers on warm up due to using rings now.

Weighted pullups:
35
45
55
60
60
60
60

Felt like I might have been able to do more if I were able to kip more aggressively. But, nervous about weight belt suspension system with plates. BS excuses aside, that was pretty much the max anyway I guess. Still, I am experiencing steady improvement with CF. Thank you!!

41/M/184

CFWUx2

10/20/25/30/35(pr)/45(NEW pr!)/45 x 3, last one failed.
All strict, palms parallel.

Felt proud...until I saw everybody else. You guys rock! But hey, Crossfit WORKS.

200#

70,80,90,100,110,120,125f

Did hang squat cleans a day late. Went kayaking yesterday instead.

Hang squat clean: 95x4; 95x3; 135x2; 135x1; 145x1; 155x1; 165x1; (185x1)3

followed by...

Pull-ups with 40lbs vest: 2; 1; 1; 1; 1; 1…60s rest

30/M/200

20/30/40/50/60/65(F)/50

Quick Question: You've been posting a lot of 7x1 type of WODs lately. Are these considered a workout or more of a benchmark like the CrossFit Total?

I was a day behind so I had to do yesterdays and todays.

Todays
55,70,80,90,100(f),90,90

Whatever Dutch, I was trying to keep up with you out of the gate. How's Texas :)?

Bwt:
132

88
88
98
110
120 (fail)
120 (fail)
98

Post: 1 mile run 5:58 (may be my best yet, never really kept track)

CFWU X 3

WOD
65,70,75,80,85,90,95(fail),95 GET SOME!!!!

Anthony (BW=178)
Chinups
BWx3
BW+25x1
BW+45x1
BW+70x1
BW+90x1
BW+135x1
BW+160x1 (matches PR, but iffy rep)
BW+160xF
BWx20 (really smooth)

http://www.youtube.com/watch?v=6JwZrBpG2I8

Jodi (BW=104)
Chinups
BWx3
BW+10x1
BW+20x1
BW+30x1
BW+40x1
BW+45x1 (matches PR, but iffy rep)
BW+50xF
BWx20 (double overhand, no thumb)

http://www.youtube.com/watch?v=AHYkvTiSix0

I can't even remember the last time we did weighted chins ... so even though the reps are iffy, we can't complain!

#204 - Bill

If you are not sure if it is a workout, then you are not trying hard enough. :)

Really, I just think it is all part of keeping your body guessing and not adapting. Doing a bunch of lighter weight stuff really quick is going to teach you body how to become really efficient but your nervous system may not be able to recruit a bunch of muscle at once. This keeps that portion honest.

M/26/203.5

50
60
70
80
90
100
105 (fail)

50 lb, not my strong suit, but still a PR by 4 lbs.

Oops! Forgot M/38/155

Hey, I'm new to crossfit and am a bit confused about the WOD. Does 1-1-1-1-1-1-1 mean you do 1 set of 1 rep of pull ups w/ a DB of a certain percentage of your body weight?

cfwux3rdsx12reps pushups,15lb ohs,dips,situps,back ext

weighted pu's
wu 40,45,50
wod 55,60,65,70,75,75,70

m/32/240

55,60,65,70,75,77.5,80
BWT 151lb
Felt great

M/42/182

First time to try the weighted pull-ups. Started light to get a feel for it.

10, 20, 30, 40, 42.5, 35(switched to dumbbell between feet), 40, 35, 30

30M / 155 / CFT 695

45
65 (f)
60 x 5 sets

21/M/180/5'8"

As RX'd:
50
50
55
60
65
70f
60

First crossfit workout:

23/m/~165

all pullups with palms facing towards me

25,30,35,40,50,55

barely got the pullup with 55 lbs so i stopped there

31/M/189/6'

PT this morning with the troops

5 rds for time

run 400m
10 knees to elbow
15 push ups
20 walking lunges
My time 19:50
Best Time 12:38...Officer Cadet Lessard (the machine)

weighted pull ups this afternoon

35,45,45,45,45(fail),35, 35

m/36/235
40,50,60,70,80,90,95(f)

25/m/165
50,55,60,65(fail),60,60,65,65
I think this would've been lots easier if I had a belt to attach weights to rather than try and hold dumbbells with my feet.

got up to 55 lbs. (pr)

35m/5'8"/76kg

Dead hang - Palms away off fat scaffold pole on street - Chin well over bar

Started too cautiously:
14kg - 16 - 18 - 20 - 22 - 26 - 28 (last one hurting feet as using metal dumbell bar/plates)

Note:Next time may do in gym with weight belt
- Setting a goal of 40kg!

Got yesterdays hang squat clean to do tommorow

35/M/180

40,50,60,70,80,85(f),80

60# weighvest + hanging dumbbells via tubular webbing. Cranked out some unweighted sets for reps after it was all said and done and they felt like cake!

Traps feeling nice and tender after yesterday's hang squat cleans. I always know when I get a good OLY workout because my traps tell me a day or two later!

Looking forward to a "rest day" tomorrow; maybe I'll hit some track work to keep the legs warm. Sooner or later that 5K and 10K is going to show up!

55y.o. 155 lb 5'10

25, 25, 30, 35, 40, 45, 47, 50, 50

50 lbs is as good as I've ever done, but I pulled up better this time.

bw 163 age 38
25,30,35,45,50,55
1/4 mile sprint

8 YOF/54#

All pull-ups on rings:

10-10-10-13-13-13-15(f)

Post: Webkinz party!

37 yom, 160# 5'7"

Using a weight vest: 25-35-45-50-55-55-60

1st time doing weighted pull ups.

Just started CrossFit back in April. I could barely do 2 pull ups. This stuff works!!!

45-run 600m-55-row 500m-70-run 400m-70-row 400m-70-run 500m-60-row 600m-60

All reps with 2 pood (72#) kettlebell hung from waist belt. Bodyweight 165#.

BW 200lbs.
+45 (x2)
+55
+65
+65 (barely)
+70 (1st poor, 2nd with jump)
+70 (as above)
+70 jump and negative

38/M/185

45-60-70-80-90-95-100(f)

45,50,55,60,65,70,65

BW70kg
+30kg 1
+40kg 1
+42.5kg 1
+45kg 1
+50kg 1,1,1
+47.5kg 1
+45kg 1
3 Rest Between attempts
Neutral Grip
Chin Over Bar

Charity-
25# OH, 30# OH, 35# OH, 37.5# UH, 40# OH, 42.5 UH (chin even, not over), 42.5# OH better but chin not quite up and over

K-
WU- 50 situps
WOD-
Subbed standing Lat pulldowns- 7 sets 3 reps
120-120-120 palms facing in-120 palms facing in-120-120-120
Felt weak in my back today. Pretty sure that I got higher weights last time.

N-
WU- CFWU(15) x 1, 50 situps
Subbed standing Lat pulldowns- 7 sets 3 reps
80-80-100 palms facing in for remainder-100-100-100-100

L-
WU-
50 sit ups, 7 x various weights Lat pull downs
Subbed kneeling Lat pulldowns- 7 sets 3 reps
70-60-60-70 palms facing in-80 palms in-80 palms facing in, barely got it-70 palms in

Kate

Only had access to 75lbs.
Did 3 sets of 2, and final set of 1.
All reps done on tree branch dead hang.

All pullups were done palms out:

45#
55#
65#
70# (pr by +5#) - chin just over bar
70# - chin just over bar
75# - pretty close, but I'm not going to count it this time!
70# - chin well over bar

Did another 10 bw pullups - wow, how easy!

Ran 1 mile - 6:23. Don't think I could have gone faster without a wild animal chasing me...

Age 29
BW 160#

24 yom 87 kg

Pullups as warm up
3 x 10
3 x 5 @10 kg
3 x 5 @ 15 kg
Workout
7 x 1 25-25-30-30-35-35-35 kg

50/m/165
30/35/40/45/45/45/45
followed with 3x12 75lb thrusters
3x12 75lb OHS
Practiced dbl. unders
Comment #12/with out a doubt

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
33/m/200
Warm up with a 3 mile run.

25
25
35
50
55
60
65F Almost got the chin to the bar.

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

M/21 bwt:149 cfwux3 (30/45 pullups and dips were done after WOD)

45,55,60,65,70,75,80(succeeded on chin, close-miss on pullup, couldn't get above nose).

26yo/148lbs/5'5

palms out, non-kipping
no weight#
10#
25#
35#
50#
60#
70# failed
50# 2reps

20dips + 2 mile run in 13min.

crossfitting since february 2007. non-stop improvement.

Doubled up with this and the previous day's workout. Progress was impeded by nasty rip on hand. Also I feel like I need someone to judge whether I really get over the bar.

BW=155

45
90
100 (think I got it but not 100% sure)
100 ditto
100 ditto
100 ditto
90

I was inspired at the finish so I did some weighted dips. Managed to do a nice deep one with 80#, over 1/2 BW.

Tariq

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

45
60
70
80
95
100
105(new pr by 15#)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/44/168

45/55/70/80/85/90/90

Took a 5 day rest - decided to make up bench press and squat 7 sets of 1.

Back squats:

245
275
295
300 (PB)
305 (PB^2)
275 x 2 (back started to feel a lil sore so I was hesitant to up it past 305.)

This was a 30 lb increase over what I did during the last CFT!

Bench press:

295
315
330
340
345 (PB - this is a ten lb increase in less than a month!)
350 (f)
315 (was totally cashed so I had to drop a lot of weight to get the 7th rep.)

M/33/5'9/175#/CFT=870
As Rx'd
73.78x2.82.5x2.88.90.5m.90.5-by the perverbial hair on my chinny chin chin. A .5# PR!

206 45 yom

35,40,45,47.5 50, 52.5(PR) 55 f

Bought a weighted dip/pu belt

gym nazis can bite me tomorrow when I redo todays on the rest day.

20-50-70-90-100 (pr)-100 (f)-100(f)

Proud of the personal record, wish I could have gotten it those last two times as well. These were on the rings as well.

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Weighted Pull Ups
30lbs x 1
35lbs x 1
55lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
100lbs x Fail, 90lbs x Fail
3 minutes rest per set
Compared to 070323: + 5lbs
Foam roll after
C.O.C. T x 10 - #1 x 10

6'3" 170ish lbs

20,25,30,35(PR),40(PR),45(PR),50(F)

Really good day for me. Was only about halfway up on the 50, so that's the new goal.

male/22

bw: 160

45# plus however much the brick weighed.

28/F/110#

20-25-30-35-40-35-35

not my best, got up to 45 last time. did this WOD after a long day of shooting and minimal food. atelast that's my excuse for the poor preformace.

Wendy #161- That's awesome, and it must feel great! Why can't I do that, I seem to keep going up sizes and weight. augh!

m/47/170#

2 Rounds
10 Broad Jumps
100' Walking Lunges
21 KB Swings (50#)
21 Pull-Ups
21 Burpees
21 D-Ball (20#)

9:52

Weighted Pull ups
75 x 1
80 x 1
82 x 1
85 x 1
87 x 1
90 x 1
92 x 1

F/46/114

52/57/62/67/67/67/62 (67 is a PR)

In between, worked some OHS. Worked up to
95x5/100x1/105x1/110x1/115x2 (PRs at 110 and 115) Finally got that bodyweight OHS - only 13 reps to go!

24/M/67"/145

55-65-85-100f-90-100f-95f

Hello everyone.

45, 50, 55, 60, 60, 60, 60.

Till next time.

This was my first crossfit workout. 50 yoa. 162 lbs.

25,35,45,55,65,65,65

What have I gotten myself into?

M/17/147
35-70-80(New PR)-82.5(F)-70-70-70

I did a scaled Grace with 95#. (WOD from Steel City Crossfit) That's what I used for my first Grace a while back and wanted to see how I'd improved since then...
Then 4:59
Now 3:54!
Time to bump it up to 135 next time.

Then tried to do 7x1 max weighted pullups... but only got to up to 5 before the crappy belts I tied up to use started tearing... time for a weight belt

1x25
1x35
1x45
1x55
1x65

Bedtime...

Steve
160lbs
0,5,10,15,20,25,35

Dumbell between feet. 15 was absolute max last time. Could've maybe managed 5 or so more this time.

Thanks Coach.

M/32yo/171lbs

CFWUx3 - pull ups

5-0-5-5-0-7.5-7.5-10(f)-7.5(f)

65-75-85-85-85-85-85

Wow, sad day indeed. Not sure if I'm supposed to be doing pull ups yet, but I wanted to try this to see where I was. Kinda wish I hadn't.

1 X 10 (ouch)
1 X 10 (ouch)
1 X 15 (shoulder pop) super ouch
1 X 12.5 (not as bad a pop)
1 X 15 (No pop, fail...pain)
1 X 10
1 X 10

good place to check my healing progress, but sad

weighted vest + 15 lbs

20/30/40/50/60/70/80
all with palms facing out, no kip

6'/167#

as rx'd
1x25
1x40
1x50
1x60
1x65
1x70
1x75

will start at 75 next time

M/25/162

25
35
45
55
65
75
65

i went for the 75 and got 99.9% but i didnt count it.

bw - 198.5
50 - 55 (failed) - 50 - 50 - 50 - 55 - 60 (failed)

bw - 207
25 (failed) - 20 (failed) - 15 (failed) - 15 (failed) - 10 (failed) - 10 (failed) - towel pull-up

Injured wrist = no pull-ups :o(

Bwt:156
try pull-up on my own. almost there
50 off assisted, 50f,50f,50f,40(failed)50f,50f
the day before I just went down to 70 off assisted in the warm up.

Weighted Pull-Up

1-1-1-1-1-1-1

10
20(pr)
25x
20
20
20
20

m/46/130
25/30/35/40/50/60 failed 65

#142 - Congrats Wendy! Wow- in only 2 months you can do wt'd pull ups from 109# asst! That is incredible!! Rock on!

Monday- Dianne 135# DL, feet on rack bar for HSPU, sad time of about 14 min. I think I was sleeping.
Evening- Soccer in some very HOT and HUMID weather. And only 1 sub on the team so it was 60 min of running around in the heat. Whew!

Today:
Hang Power Clean (1 rep)
85-70-75-75-80-80-85
Push press (1 rep)
70-75-80-85-90-95-100F

Ok - no pull ups yet so worked on using less assistance on gravitron instead of Wt'd pull ups.
40-34-28(PR)-22(PR)-16(PR)-16-16 (#16 is the lowest # asst there was).

Not great but getting there. I figure if I lost 20#s it would make up for what I can't do in the pull up :)

Erin

40-45-50-55-60-65-70(pr)-75(f)

45-45-45-50-50-50-50 (2x)
All strict form DB held in knees

22yom 160 lbs
I was pretty discouraged two weeks ago when I still couldn't do half a kipping or 2 consecutive pullups. Today I did my first ever weighted pull ups:
1-no weight, 2-10lbs, 3-15lbs, 4-20lbs&fail retried with 15lbs, 5-10lbs, 6-10lbs, 7-10lbs. Did 5 bastards of kippings afterwards. Also my first successful kippings even though they were real ugly and slow. Also did yesterdays workout after, maxing out at 120lbs. I can now comfortably rest the bar on my shoulders during the front squat. Practice and perseverance seems to be the key. All you guys doing 30, 40, 50+ lbs on the pullups are some kind of machines. Keep it up.

50 75 100 110 120 130 to my nose, 130 to my nose.

subbed max assisted pull ups as follows:
120/115/110/105/100/95/90/85/80/75/70/65/60(f)
plus 12 sets of 5 bench press @ 45#

33yom/6'/210

CFWUx3
35-40-45-50-50-60-65
Will need to start heavier next time.

Practiced OHS with 115# between sets.

35/m/180
CFWU (-PU's)
WOD as Rx'd
25 lbs x 3
30 lbs x 2
35 lbs x 2
40 lbs x 2
45 lbs x 2
50 lbs x 1
60 lbs x 1
70 lbs x 1
75 lbs x 1

All stict form a dead hang position. Next time going to start at 45lbs and go for 100lbs.

We love weighted pullups

56/M/191 90, 100, 110 (pr), 115, 120, 110, 110

46/F/125 10, 12.5, 20, 25, 27.5, 30, 27.5,

New to Crossfit. M/32yo/190 CFT=915. Nursing rotator cuff injury. Today:
Pull ups, overhand, shoulder width
25-30-35-40-45-50x3
I love this style of training. Newbie enthusiasm.

Funny, I had this idea I would be doing 100 lbs like so many of the other CrossFitters. Then, after the first set with 50 lbs., it dawned on me: I weigh 225! I don't think I'll be pulling up 325 any time soon. Hell, I can barely bench 300. My hat's off to you heavy-hitters.

Anyway, here's what I ended up with (all sets used reverse grip):

50
55 (Did I make it?)
55 (Yes!)
60 (?)
60 (!)
65 (?)
65 (!)

Used the weght belt to hold dumbbells.

I love this workout, first one after some time off. MBall warmup, plus a couple of sets of pulls.

BW - 170, 36 yrs old.

66-88-88-93.5-88-88-88

Finished off with some "battling ropes", singles and partner. I'm going to ice my hands now, LOL.

Started off with a quick set of 15 pullups

CFWU 3x15 (minus the pullups)

25,25,35,40,45,50,60x2

Body weight=191

J
J
J
J
J

42yr/male/175lbs

warmup

bw+ 90-1
bw+ 100-1 rep for 5 sets
bw+ 100-1 failed
bw+ 90-1

43/m/166

60
70
80
80
90
90
90

Finally found a good way to do these. Riggers belt, carabiner, nylon rope and plates...if my neighbors could only see me in the garage trying to break my home made pull up bar!

25
35
50
70
80
60
60

BW 170

88/99/104.5 (PR)/110 (miss)/88/88/88

45
55
65
75
85
95
105

All were strict with an overhand grip.

Worked from 50-70lbs, really struggled to top out the last couple.

ROM's
10x2 PU's

85-95-105-115-125-135-140f

Almost got 140 but only got my chin to the bar, not quit over.

Get some, Go again!

27/178/m
1 rep max weighted PU 50kg.

Rob,
It was quite the weight of a Jelli PU, but I'm getting closer.

M/26/177lbs - 1 rep max of 70lbs. last two were fun!!

Rx'd
55x7

35, 45, 55, 60(f), 60, 65(f), 62(f)

10-20-25-35-45-55-50

20 minute run
then did pull ups and hang cleans

Max pull ups was 95 failed at 105 and quit
Max hang power clean 195 surprised myself.

i meant hang clean

M44/235#

Weighted Pullups:
25,35,45,45,35,35,35

160
150
140
130
120
110
100

Strict

60
70
70
75
75
75
75

Finally got 75!

0/5/10/12/15/20/20f
neutral grip
circuit with "Diane"

M/185
Weighted Pull-Ups:
50lb
50lb
60lb
60lb
65lb
70lb
75lb

Hi Valerie S., I'd be embarrassed to play UF with Jerry, he'd probably run me into the dirt. I'm hoping to be there in Oct., maybe I'll see you there. Happy Crossfitting...

34yrs 170lbs male
first time trying this wod
80 lbs db underhand
75 underhand
70 over
65 over
60 over
55 over
50 over

32 yom
bw 180

WU bw x 5
WOD
All strick, throat to bar.
Didn't know where to start, didn't know I could pull as much as I did
5lb
10lb
15lb
20lb
25lb
35lb
45lb

Strict 7 singles no extra weight.

Palms away strict.

25
35
40
45
55
75
90 (side grip, thumbs facing me)

15-20-25-30-35-40-40. Previous max was 25#. Very happy with the numbers today.

M/28/183

Weighted pull-ups
25-35-45-60-70-80-90

did yesterday's and today's WOD's today.
Did dumbells for the HSC's (heaviest 65#)

For weighted pull-ups, did them strict and with belt
(never done them before - beg. of 4th wk with CrossFit)
1 45#
2 55#
3 60#
4 65#
5 65#
6 70#
7 70# (more next time)

quote of the day: "He's not crazy, he's CrossFit"
Best.

150lbs

30
35
40
45
50
50
50

27/m/215
CFWUx3
no weights for pullups
did 3 rounds of:
30 box jumps
21 kettlebell swings 1.5 pood
12 pullups
time= 11:16

27/M/190
45
55
65
70
75
75
75

BW-205

25,35,40,43(f),40,35(f),25

34/215/76"

25
35
45
55
65
65
65

19/M/140

~1 hour of fencing then

CFWU x2
BW x5/10x3/20x2/30x1/40x1
50
55
60
60 neutral
60 barely
65 barely
70 supinated and dropped the barbell halfway up
70 sup (f)
65 neutral

plus a little handstand practice

M/45/145
CFWU
65 all

30
40
50
50
60
70
(had to leave early and didn't get to finish #7)

Did not see too many other 200+ pound people here, so I don't have much to compare to. I think it went well though.

I'm 32/M/205lb.

1 - 25
2 - 35
3 - 45
4 - 55
5 - 65
6 - 70
7 - 70 Better than #6

Finished off with some at 25lb's and no weight.

39/m/190

1 - 25
2 - 35
3 - 45
4 - 50
5 - 60
6 - 70 pull up
7 - 70 chin up

In January I weighed 250 and couldn't do one pull up so today was a victory.

36/M/200

25
40
45
50
55
60(f)
55
45

40
45
50
55 - kipped up the last inch of it
50
50
45
all palms away, was really surprised i could do that. I wish I tried doing palms towards, I'm amazed how easy those have become. TO many strength days this last week, I miss lactic acid

mdmdmdmdmdmdmdmdmdmd
185/26/m
10 warmup reps with BW
50 60 70 80 80 attempted 90 had to stop dumbell was a different shape and could not hold with feet-hurt way too much. Requested that a weight hanging belt be ordered for next time at the front desk. Easier than expected should we ae to do 120+ Next time with belt.

33/m/210

CFWU - pullups

30
35
40
45
50
55 -f
40

Finished w/ 20 minute run (2.75 mi)

Never done these before, so I was pretty happy.

46/m/170

45 x 3
50
55
60
65
70
65
Finished with max set with 30 lbs (6 reps)
Then Tabata L-sit 8 rounds, then quit!

105 lbs. = my body weight

1 @ 5 lbs.
1 @ 10 lbs.
2 @ 15 lbs.
2 @ 25 lbs.
1 @ 15 lbs.

BW=150

Shoulder didn't like the palms away grip with anything over 40lbs.. So, I switched to the palms towards grip. No kipping. Dumbell held up on the tops of my feet.

40
55
55
65
65
65 (Fail.)
60

-D.

20/m/166/5"8
made 6 attempts before trying my max
75 (1 rep)- halfway
70-halfway
65-nose to the bar
60-nose to the bar
55- nose to the bar
50- nose to the bar (probably lost my energy)
45- tired out
40- breathless

now i try my attempts LOL
35
35
35
35
35, 30
35
35,30,27.5, 25, 22.5, 20 ( couldn't make 35 so i kept going till i can get a nice clean pull up with weight on me)

now this is my 6th day with cross fit and i know the drill... overtrain too quick and too fast into the program gonna get that rahbo bull... not happening wid me

Rifle range and back 28:18

25/30/35/40/45/50/55/60(f)/55

M/28/80kg

10-14-16-20-24-29-34 kg.

55lbs x 7

25/f/130

First time for weighted PU.

8,8,15,15,20,20,20(failed),15

25/f/132#

breakfast: run 47 minutes = 6.07 miles

WOD: weighted pull-ups
5
10
12
15
17.5
20
22.5
25
15 x 3

wow - didn't think i could get even one with an extra 25#

M/38/5'11"/167

0x3
10x2

Following weights all x1:

20-30-35-45-50-55 (palms away, wider grip)

55-60 (palms toward, narrower grip)

29 yo male 6'4 216#
7 x 1 rep. All weights in KG's
10 20 20 20 20 22.5 22.5

27 yo male 5'10" 205lbs
7x1 90lbs each set
Palms away each set except the last two.

m/45/185

CFWU X 3 (without pullups)

40,45,50,55,65,70,70(f) supinated grip

finished with 20 knees-to-elbows

t

165# male; 5'9", 28yr

80
85
90
95
100(fail)
90
90

22yo/M/6'4"/205lbs
25 - 25 - 35 - 35 - 45 - 45 - 50(PR)
Palms away, strict form.
Just for fun I kipped one at 90... boy, did that feel interesting.
Never thought I'd be this good at pull-ups... or love them this much. Now I walk everywhere I go looking at the ceiling for grippable pipes.

M/36/215#

CFWU-pullups (15)X3

WOD:
Weighted Pullups
1. 20#
2. 30#
3. 35#(pr)
4. 40#(fail)
5. 35#(fail)
6. 30#
7. 30#

Post: 15 Jumping/Negative Pullups BW only
1 round of:
24” box jumps X25
Pushups X25
Wall Ball shots X25
Floor Wipers X25
Time: 7:21 (really need to stop taking breaks)

Just getting started with the program and love it so far. 22/m/215lbs.

No good at pullups yet!
45-50-55-55-55-55-55

also did "Fran" WOD off the Omaha Affiliates Site, OUCH!

no pullup bar, found tree branch, 30 mu experimented w form
25 1 leg squats each leg
back to the gym friday

bw:110
20#,22#,24#,25#,26F,20#,20#

42 210

45
55
65
75
90
100
105-f-chin 1" from over bar-just couldn't get that last inch

45#
55#
70#
70# (didn't get all the way over the bar on this one)
65#
65#
65#

I enjoyed reading the comments today about "age". I am a 49 year old female (5'4", 140#)doing crossfit daily. I'm probably in the best shape I've ever been in.

CFWU (3); modified to 1 set PU X 10
WOD:
weights in lbs additional to body weight 170
10 X 3
20 X 1 overhand (o), 20 X 1 underhand (u) no break between
30 X 1 o, 30 X 1 u, no break between
35 X 1 o, 35 X 1 u, no break between
40 X 1 o fail, 40 X 1 u, no break between

body weight X 10

35
45
50 (pr)
55
60 (fail)
60 (fail)
60 (pr)

26/M/200

"Diane" as rx'd: 8.26 (previous best was 10.01)

followed by:

Weighted pullups
BW+: 90, 110, 125, 125, 135 (short), 135 (short), 110

couldn't quite get 135 as before... may have been a little tired due to Diane

I weighed down a backpack, and much to my surprise it only weighed 36 lbs.

35/M/6'5"/220#

BW+36 lbs: 6 x 1

25
35
40
45
50
45
45

26/M/200#

3 rounds CFWU

25
35(fail)
25(fail)
20
20
25
25

Practiced the Hang Squat Clean with 95,115,135

25,35,40,45,55,65,65

M/38/190

As Rx'd, with palms facing away:

40
45
50
55
60
65
70

Started too light, and peaked too late. Next time, I'll know.

More better faster

after a long pause...

bw 71kg

cfwux1 -pu

wide grip : 15,17.5,17.5,20,20,22.5 kg
narrow grip : 22.5,25,25,27.5,27.5 kg

39yom/160#
warm up/45/70/100/125/125-f/110/100/

33y/m/160#

ran 3 miles

45, 70, 70, 80, 80, 80, 80#

abs

Age 35
BW 182
CFWU x 2 (light on pullups)

70,80,80,90,80,85,85

M/27/194

CFWU x 1
Warmup with a few regular pullups...

20,25,30,35,40,45,50,50

Yeah, did 8 sets instead of seven. I feel like I could have gone heavier, but not with my chin clearing the bar, they were probably substandard as they were. Those last 2 inches are a killer.

My back is killing me after doubling up on workouts yesterday.

went back with my new gear today

warmup with 25 double unders

weighted pullups 25 45 10 55 55 45 45
jumping 2x10

25 double unders cannot string two double unders together yet

finished with 20 kne

feb '07 110# assisted pulls now 55# weighted gotta love this

Pu's shoulder width palms out,
45,50,55,60,65,70,70(failed)

24/M/145#

60
75
80
85
90
95
100

Dead hang/overhand grip

43M/187#

Ran 1.5 m uphill on treadmill

cfwu x 4

3rd week on CF. 1st time doing these.

10,25,35,45,55,65x2,65

Barely got chin to the bar on the last couple. Did not kip

27yoM
68kg
5'9"

Weighted Pull Ups 1-1-1-1-1-1-1

37.5kg PB
40kg PB
45kg PB
37.5kg
37.5kg
37.5kg
37.5kg

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

32-M-185

35-60-60-60-60-70-70-70

alternated pull-ups with 175lb flat press 10 reps
Finished with a 500 meter swim

Thanks for the workout

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

M/29/6'1"/185

Weighted pull ups
30-30-30-32.5-32.5-35-40-50f

Then did 1 round for time:
Run 800M
50 Double Unders
50 One leg jumps to 9ft target (25 each leg)
50 sit ups
Run 800M
16:02

55, 55, 55, 55, 65, 65, 65
5 x 45lbs

M/23/154#/5'9'

CFWUx2
weighted pull-ups:
35x2-45-50-55(f)-55(f)-50-45-45-35x2

Done w/ dumbbells in feet, could get more w/ dipping belt. Failures were a stretch of the chin over the bar and not a proper pull over the bar.

Didn't feel worked out so I finished w/ bodyweight cable rows and 1/2 bodyweight Arnold presses (split into dbs) circuit of 5 rounds of 5 reps.

new PR 80
attempted 90 but failed

sasasasasasasasaasasasasas

CFWU 3x15 3x10

3s with 25#

left for college station

@SASASA

CFWU

3s at 25

left for college station

CFWU

3s at 25#

45/55/65/75/85/95-fail/95-fail/35x5/35x5/35x5

previous = 45/55/65/75/85/95/95-fail

32, M, 6'4", 182

WU
with dip belt: 45lbs, 55lbs, 70lbs, 80lbs, 85lbs, 90lbsF, 90lbsF.

Never done these, didn't know where to start.

45, 55, 65, 80,80,90,90.

last time
070323

BW 277

8
15
20
25
30
35
40

this time
070717

BW 285

15
15
20
25
30
40 (PR!)
46 (f)

Given my heftiness, it's a new PR

DONE JULY 18-COMBINED WITH JULY 17 WOD

bw-198

wu
pullups, ringdips, goodmornings, squats, front squats, overhead squats, presses

wod-hand squat clean-7 sets of 1
135x1
155x1
165x1
175 fail
155x1
155x1
155x1
155x1

wod-weighted pullups-8 sets of 1 by accident
10x1
15x1
20x1
25x1
30x1
35x1 barely
25x1
25x1

My hang power clean was more than my hang squat clean. Obviously, I need technique work.

MC

m/21/170/5'9

2x25 o
1x30 o
1x35 o
1x45 o
1x45 o
1x55 o
1x60 o failed
1x60 u

#5
I am a day behind, so you probably won't even read this. I also realize you meant what you said as a complement (I hope).

I just had to tell you my mom is 55 years old she is not a cf-er but she does rock climb (not in gyms out doors, some serious stuff). She also mountain bikes, back packs, hikes, etc. Usually more than one of those in a day!
All I know is I am 30 in pretty good shape and I am sure she could kick my a**. =)

51 years old, 6'1", 185lbs

weighted pullups
35 lbs
45
1 1/2 pood kettle bell (personal best)
"
"-fail(so excited, didn't allow adequate interval)
"
"

didn't have chain belt
Subbed
30 Pull Ups
50 Double Unders
30 Dips
12 Minutes Cross Trainer

Glad there are us old guys out there.

#38 thanks. I'll hit the web site and see how I line up. Obviously there are some monsters over fifty. We should start a CF-50+ club.

Thanks everyone for the input and encouragement.

Mark

oh, my. ME LIKEY THE VIDEO. Please send me those boys at once. Tra, la, la...

I've been quietly struggling in Ohio & haven't posted in ages. I'm still here fighting the crossfit fight though. Lifting loads of heavy stuff and flinging myself all over the gym at the speed of light. Results are SPECTACULAR, SPECTACULAR! I love crossfit & my awesome coach. I close out my first crossfit anniversary on 4 September and shall post my freakishly outstanding results accordingly.

On the other hand, nothing makes me want to share with the group like a video of hotT shirtless Alphas getting their struggle on. Yummmmmy. God Bless the CrossFit Alpha Male. Show more of them, pretty please?

M/41/178

Used DB between feet
25
30
30
40
40
50
50

Full Pull

30 mu on the t barrier
25 -->50 weighted chin ups
balance drills
21 15 9 k2e

did this a day late because i was out of town...did better than i thought but i nailed myself in the balls with the weight harness' chain during a kip...that was fun...heres my stats..

22/m/175#

+0x7; +25x3 (warmup); 25-35-45-45-55(95% up on the bar)-65(95% up on the bar)-65(FAILED)-55(FAILED)-55 (95% up on the bar)

If i had to give u my 1 RM, i would say somewhere close to 65. That was intense...loved every minute of it...

Did a long stretching routine to cool down and some more kipping pullups, but nothing intense.

31 M 243 5'10"
xfit week 2
other gyms 14 years

jumping pullups w/45# 5reps- lowered under control
front squats 185# 5reps

almost 6 rounds 11 mins..stopped b/c of L ham pain
wrist pain from hsc almost gone.

also 4way neck and hollow rocks

First time doing weighted pullups

BW X 3
15
20
25
30
35
45
50
50f

37yom
202#
5'10"
as rx'd
25#
30
35
40
45
50
60
5 sets of body weight pu's after

bw = 180 lbs

20-25-30-35-35-35-35

Jeff BW 160
95-105-115-Overhand
95-105-120-125-Underhand (chin barely reaching over bar)

BW 200
45-55-65-70-70(F)-70(uh)-65

27m/197#
bwx5
+25x3
+50
+70
+70
+80
+90
+70
+70

BWT = 190

Max'd @ +75lbs

Then - scaled WOD from Clip;
# Rnds in 20:
- 5 X (115lbs OHS & Pull-ups + 30lbs)

- 11 rnds
OHS form improving, had to PClean and PP the bar to get set - should've snatched.
Nice WOD! Love to do that as RX'd... 190???

CFWU x 2
C2 500M

40
50
60
70
75
80...close but fail
75
then 10 BW PU for good measure

Age 51/BW 245#
7x1 @ BW (nothing added) jumped with a slow lower and another pull for each set.

M/35/5'8"/160

45
50
60
65
70 (f)
65
65

M/31/197

CFWUx2 (7 pulls each round)
All pulls +100#
did 6x5 135# OHS mixed in with the pulls

************************ 07/17
(rt. knee inflamed)
50
75
90
100
110 f
110 f
110

The fails were very close.

220/43 @ CG

F/30/116lbs

Well 4 weeks in and I still can't do a pull up with out jumping or weight assit. At the gym I am still using 50 lbs assist.
I stayed home today did the cfwu (w/o dips or pull ups)
Then I did all 7 pull ups with out a band for assist and standing only 1 2x4(previuously I have used 2-3). So it was a personal best.
Next time we do this I hope I can do an unassisted pull up and add some weight!

30
35
40
50
55
60
60

21/M/140

CFWU x 3

35, 45, 55, 60, 65(f), 60, 60

35
65
85
85
95
95
95
45X6

35, 45, 55, 55, 55, 55, 55

39/80kg/12.5%/42.5kg

CFWUx3
BW 170
25-35-40-45-50-55(did both PU and chin-up, to be sure I made it over the bar)-60(chin-up) felt like I could have kept going to much higher weight on chin-up).
7 strict PUs to end.

45,60,65,70,70(f),70(f),65(f)

30/m/5'11"/185

100, 100, 110, 110, 120(f), 110, 110x2

All done with overhand grip, except the last set done with an underhand grip...

45-50-55-60(f)-60-65(f)-65(f)but really really close!!

26 yom

191#

50-55-60-65-70-70-70

Probably could have done more but I just got done with 20 rounds of 5 pull ups, 10 push ups, and 15 squats.

Age: 32
Ht: 68"
Wt: 205#

WOD: Max weighted pull-up
Max Weighted Pull-up: 70#

Combined the day to max out hanq clean, weighted pull-up and benchpress. Used dumb bell between knees.

***********************

Mar. 23, 2007
Age - 32, Wt - 210
CFWU(15) x3, (7 kip pull-ups)
WOD - 7x1 weighted pull-ups
Max Underhand - 45#, Max Overhand - 60#

**************************************

Jan. 12, 2007
Wt - 230 (22%)
WOD - as RX'd weighted pull-ups
overhand - 25#, underhand - 45#

**********************************

From Oct. 17, 2006
BW: 240 (25%)
WOD - weighted pull-ups.
Max UnderHnd - 30#, Max OverHand - 15#

M/32/170

25
35
45
55
55
55(f)
45
45

m/34/218

5
10
15
20
20
25
25

35/m/210#

35
50
60
65
70
75
80 - f

1st time

27/m/175

I have been doing CF for about 4 months now but this was my first time with weighted pullups. I had been doing typical "weight training" consistently for about 3 years prior to starting CF at which time the most I could do was 8 pullups in a row (Feb. '07). Now I can do 20+ no problem and was quite pleased with my weighted PU results below; thanks Coach for such a great program!

50
60
70
80
80
85
85

well... I currently am undergoing prolonged torture in the form of chicken pox at twenty years old. Don't go there. I was out for the count monday, tues, wens, and today I couldn't stand it, I was unable to eat for the first two days, I was so miserable; nothing but gatorade... and I dropped a hard earned 8 pounds in three days. so anyway, today I couldn't stand it, so for thursdays workout I did the weighted pullups in single reps trying not to sweat due to that making the chicken pox worse.

20 yom/178 lbs.

1-45
1-55
1-65
1-75
1-80
1-90
1-95

felt so much better to have finished even this wod

I'll be back for more!

35
40
45
50
60
60
60 PR +25

Got me thinking ... my son weights ~64#s ...

bwx5
45x3
70x1
80x1
85x1
90x1(to nose)
90x1(to eyes)

35m/5'*"/76kg

Did this again with weight belt at gym after doing hang squat cleans and todays front squat:

30kg pull up /then chin ups (palms facing) 33.75/35/37.5/38.75
and 40 (fail - only to nose/mouth).

Will make 40+ next time!

34/180

10/20/25/35/45/50/60

Did this right after the 7 x 1 Hang Squat Cleans and a 2K row in 8:06 warmup.

35/45/50/55/60 f x 2/45/45x2

55 lbs is a PR! Only 40lbs last time.

weight- 200 lbs

Reps:

Whatever a 5 gallon bucket of water weighs x2

Above plus another 5 gallon bucket, half full x5

(done 7/18/07 after yesterday's HSC's)
7x1x55#
Diane two days ago followed by yesterday's hang squat cleans fatigued my back quite a bit. Just did seven good reps of 55#. Migraine is sure to come!

zach #432 -- a gallon of water weighs 8-1/3 lbs.

WOD results:

35
45
55 (PR)
62.5 (massive PR and also finally made the CF North level 2 standard for 1/3 BW)
65 (fail)
62.5 (fail again)
55
55
52.5 (thought I was supposed to do 10 complete reps)
50
50
47.5

minimal w/u re time constraints

b/w 185
25,35,45,50,55,60,50x2

180#, son Nathaniel (6), 41# x7, 50# x2.

35/m/152

25#
35#
45#
55#
70# underhand
80# underhand
100# underhand

Much better than last time. Max last time 75#

started at 35, got up to 60.

weighted pullups - boy on back -42lbs
1-1-1-1-1-1-1f

bodyweight: 180

30lbs
50
55
60
70
80
90

afterwards did 21-15-9 35# kb swings and pullups in about 7:50

30/M/200

Bike to gym

CFWU x 3

Pre: HSC 1RM

(Chinups)

25
35
45
50
55
60
65

17/M/130

25
50
60
70
80
90(PR)
80

WU
.5 mi. walk on treadmill
WPU 40/60/80
WOD
90/90/100/100/100/100/100

15
25
30
35
40
45
50

36/M/199

30
35
40
45
45
50
55 - PR!

m 34 bw 156

40 x 1
50 x 1
60 x 1
70 x F
70 x F
65 x 1
65 x 1
60 x 1

Dumb Bell between feet.

36/m/165

25#-30-35-40f-45f-45-50f

M/31/177

CFWUx3 w/HSPU's and (-) Pull ups

10 bodyweight
50
60
70
75
75
70
60

Debb - Grivtron PU's/Dips on 3x7 on 80#

CFWUx3

80,90,100,100,110f,110f, 110f

Almost got 110 everytime getting past the nose, if I had 6 inch lips I would have had it. haha

25/35/45/50/55/60f/60(chinup)/65f(chinup)

35 yo 165#

53 88 114f 98 98 98 88
53 x 5 x x 3
done with kb's and weights around waist with strap

145lbs/30yoa

best overhand: 70x1
best underhand: 80x1

44,221 50/55/60/65/70/75/80

65
70
75
didn't try for more, was in a rush

7 x 1 reps:

22.5kg
25kg
25kg
25kg
26.25kg
26.25kg (fail)
25kg

35/M/83kg

Second WOD of the day - did the 8/17/07 WOD (Michael) this afternoon, came back to the gym about 4 hours later and did this one, finally.

Finally did this...and wrote it in my notes as 10x1, not 7x1. So I aimed for 1 rep, increasing by 2.5kg per rep to a max of 25kg. Previous 5RM for weighted chinups was 10kg.

I figured I could do this as 10 ramping-up sets, starting at 2.5kg and ending at 25 kg. I actually got slightly more ambitious and did this:
2.5 - 5 - 7.5 - 10 - 12.5 - 15 - 17.5 - 20 - 22.5 - 25 - 27.5 (fail) - 27.5 - 30 (fail) - 28.25 (fail) - 5x0kg (just for warm-down).

All reps were chest touching, from a dead hang, using plates suspended from an Ironmind dipping belt.

1:30 rest between single reps.

10lbs good
20 lbs good
25 lbs good
30 lbs good
35 lbs fail
35 lbs fail
20 lbs x 2 good
next time try for successful 35 lbs

50-60-70-70(f)-60-60(f)-50-50-50

27/M/160# No CF warm-up today. WOD as rx'd, slight variation in number of sets.
45#
70#
80#
95# palms facing
95# palms away
60#
90# palms facing
100# pamls facing (PR)

BW 190 lbs

25x3 35x2 35x2 45x1 45x1 45x1 35x2

45-50-55-60-65-70-75