Ouch! I will have to scale this way back, since L pull-ups are pretty much beyond my ability at this point.

Yea, I feel ya on the L-Pull Ups. I didn't realize how hard they were until a couple of days ago.

Any ideas out there on how to get better at L pullups? I just can't seem to get them.

Thanks

Luc

I'm sure doing regular pull-ups and L sits is where to start.

Are you freakin kidding? This is gonna suck
In a good way

No sniveling here but what are we supposed to do if one of these workouts takes longer than 24 hours…the abs are torn from the last day of GH sit-ups and L pull-ups???

This one is going to take a full 24 hours to complete…

3, 2, 1, oh boy, GO!

Wow....wow....

To think, my abs just got sore today, those L-pull ups are going to kill. This is going to hurt good.

to #3 Luc, try starting with strict pull ups, progress to pull ups with your knees at your chest then move on to L pull ups. Worked for me.

Also, I've posted this question a few times and never gotten a solid response.
With workouts like Linda, is it better to do the prescribed weight and get a slow time or scale the weights down and go faster? I understand that good form shouldn't be sacrificed for total weight. However Linda took me 48 min. with the rx'd weight and good form. Should have I scaled back and shot for sub 25 min times? I appreciate any feedback I can get.

Oh sweet mother, my midsection feels like I've been paddled and now I gotta squeak out 40 more L-pull-ups? I seem to recall this happened last year, too....

On the issue of how long is too long. I'd say the magic number is 45 minutes. The longest run they prescribe is 10k and sub 45 minutes is a pretty good time for that. So your 48 minutes wasn't "too long", but an hour and a half sure would be.

holy guacamole... can't be done with my newly acquired shoulder tendonitis on my right side... :( any one got some good tips on how to recover from this bad boy other than the usual rest/ice/heat/massage method? i actually rested it for like 2 weeks and it felt pretty good so i had a go at 5 rounds 10x squat jumps 20x pushups to test the shoulder... needless to say, the tendonitis is back with a vengeance today....

Tip for L-Pull-Ups:

Start seated with your feet up on a 20" box, hang your rings to just high enough so that you can grab them. Pull yourself into an L with your heels on the box and your chin over the rings. It's surprisingly difficult, but slightly easier than an unsupported L. It really stretches the hamstrings and really fries the abs and biceps. Plus this variation forces a better L shape usually.

I want to be clearer about the glute-ham/back extension bench that I mentioned in two previous posts. The one I am talking about that is well-made and is a good deal can be found at this URL:

http://www.gymcor.com/hyexma.html

I don't know why they call the maker Gym-tuff, because the label on it says Yukon when you get it. Anyway, for 199.99 including shipping, it is a steal. I have welded a lot of my own equipment, and with steel prices now, just the material and hardware alone would be more than $200.

Shin splints, and by golly it hurts.

Sub, sub, sub.

I thought that 200 50# SDHP was hard. Now I have have to do 240. In the words of Monty Python - "Oh bloody hell".

Can't do L pull ups to save myself. I keep doing leg lifts and pulls to try and get there. Should all come together one day... I hope.

I think I can, I think can, I think I can.

You there, question??? That's funny, I like that.

#8 the first time I did Linda it took me 53 minutes so keep chippin' away, buddy!

Wow. And to think, I took today to practice all of those pull ups. This will definitely hurt.

I can't even flex my abdominals right now and I am supposed to do 40 more L pulls? It's like my lower back and abs have been in a three day long fist fight.

I am sure I will see the other Xfitters in the gym tomorrow and needless to say I will be trying to pull that dang pullup bar down again out of pure competition.

Keith W,

Thanks for that information concerning the L-Sits. You reinvigorated my motivation for tomorrows workout.

In your experience, has this variation produced good non-supported l-sits? And what would be the progression from this step?

Wow this is going to hurt. After doing the situps with lumbar support (sub for GHD), this is going to hurt. Abs still buuurn. Get to do this one outside, lookin forward to it!

#11 havok-

Have you been to a physical therapist? I had a pretty bad case of sub scap tendonitis last year (I think from doing a ton of kipping pull-ups on those pull-up stations with the wierd grip) I tried resting and ice to no avail. I finally decided to see my PT and get some trigger point therapy done. 4 sessions, and some PT exercises later and the tendonitis was pretty much gone. It flares up every now and then but at the time my shoulder hurt badly just shifting gears in my car, or shutting the door. The trigger point stuff is the only thing that worked for me.

Best of luck!

well ladies... prepare for a big battle cuz tis is gonna hurt for sure and if it doesn't for u, i know sumone is lieing

CrossFit San Diego! I miss you guys!

Kuna,

I think it is better to scale back the weight, use good form, and plow through for time. Then when the movement comes up again in another workout, add 2.5 to 5 pounds. For example, if like me you can't do 30 straight reps of the bodyweight bench press for the first of 3 rounds, scale back to a weight that you can do at least 20 in the first round without stopping, then rest enough to do maybe 6 then 4 to complete the first round of 30. You then would go on to 1 to 3 other body part exercises before coming back to the second round of 30, which you would begin with probably about 12, then sets of 6 down to 4 to complete 30. On the third round progressively less.

For exercises like the snatch, which is a complex body movement, use a light weight for perfect form. One of the recent workouts was several rounds of snatch 135 for 5 reps. You have to be very strong to do that well, and have very good form, so drop to 95 or less to complete 5. By the 3rd round, you may just be able to do 3. Rest after 3 for 15 to 30 seconds, and do the other 2.

For simpler movements like deadlifts, which in the WOD's have been combined with various exercises, pick the weight that you can do the first 21 with without stopping much at all. If you can't do the 225 without stopping, pick a weight that you can.

Or for the pullups of 5 with 55 pounds for several rounds, pick a weight that you can do for 5, but just make it the first round, then 4+1 second, 3+2 the third, etc.

Between rounds of high rep squats or high rep cleans or deadlifts, when I come back to the bar from having done the interval exercises, be it handstand pushups or Glute-ham situps,etc., I do catch my breath for a few seconds, like 15 plus, to be able to hold good form and some speed through the movement. I don't sit down, and I don't wait for my heart rate to drop or to be breathing normally, just enough to not be chugging air.

Hope that this helps answer your questions. I am not the coach, but I am 57, have exercised all my life, and I am a physician. I would welcome feedback.

Any of you Military or LEO people incorporate firearms training into the end of the WOD's? I was thinking it might be pretty fun to do a WOD like this:
25 Pullups
25 SU with 25lbs (weight vest or plate)
25 Pushups with 25lbs
2.5 mile run
25 rounds from 25 meters at a 6x6" steel target
for time.
add 10 (or whatever) seconds for every miss.
What do you think?

Are you kidding me? My abs are still smoked from the last L pull-ups.

This is gonna rock.

suck is the word of the day!

#15 & #23 Thanks for the feedback

I was a powerlifter all throughout high school and college so dealing with high weights and good form isn't an issue for me. I've been crossfitting for the last 8-9 months and am pleased with the transformation I've seen. I've dropped 25# and lowered my mile and 5K time incredibly. I guess coming from a powerlifting background and weighing in at a trim 220, I feel like I should be using fairly heavy weights as my body can handle it. When I see people posting blistering times, I wonder if I'm off track. Most times I can do everything as rx'd, but Linda really wiped me out on saturday. Thanks again to Coach and Crossfit for the (FREE) information and program. And thanks to all who post, you make Crossfit what it is.

Sidenote: anybody know where I can get one of the "got snatch?" T-shirts?

After the mess I made on the last L-pullup attempts I experimented with various methods. Like Keith said, ring pu from the floor is a great sub. I haven't tried using a box, but being able to stay in the L and take quick rests only when needed seems to be the best way to train for L-pu.

My take on Linda is go as Rx'd if at all possible. Nothin builds strength like this WOD. But watch the form when you get tired, especially on the cleans. Scaling may create a heck of a METCON but it wouldn't be Linda IMO unless it was heavy.

#8 Kuna,

I've only been doing Crossfit for two months, so my thoughts certainly aren't definitive. I've had the same question as you at times and haven't really gotten a concrete answer either. However, I did run across some stuff in the forums that suggests scaling to maximize power. Work is force times distance, and power is work divided by time. So if it takes you 1 minute to bench 100 pounds 10 times, then your power is 1000 lb-benches / min. If you can also do 10 x 80 lb benches in 30 seconds, then your power is 1600 lb-benches / min. Since you have a higher total power output with the 80 lb load, I think, in this case, it would be the preferrable choice even though it is less weight.

This is obviously a very general rule of thumb, but it makes a lot of sense to me. It might not be applicable all the time, but if this were a 1RM workout, then I don't think you would have even asked the question. If any of the more experienced people can add to this, please do.

Did mondays WOD. I tried to do an L- pullup a couple hours ago and couldn't do it. My abs are sooo weak today, I hope they're better tuesday.

What's a Kipping Pull up? Obviously, I'm new to this site.

Hahaha, there is no way I can do this.

why is it when the WOD looks brutal I smile more and I can't wait to do it. I know I am not the only one out there who feels like this. When a simple 5km run is prescribed, I feel very disappointed. I don't care if this WOD takes an hour, I'm going to love it!

#33,
At least I'm not the only one with a smile on my face right now. Whatever doesn't kill me, will only get me ready for the Certification in Portland.

#31,

FAQ answers 99% of questions posted by new members.

Daniel - thanks a lot for this WOD. Never ever mention that a body part is feeling left out like you did the other day. Coach is friends with ALL the body parts and he must've felt the lats needed special attention. Poor, poor lats. Now they will get ALL the attention.

Do you know how much you use your lats when you brush your teeth? A lot. You'll see.

Great, I decide to try Crossfit instead of my normal workout and what do I get? This is going to be so embarrassing tomorrow. At least I know I can do the 800's.

#12,

That sounds like a great progression, but this is still going to SUCK. I can't wait.

So, I came up with a nasty blister on my right hand and bought some 'Lifting Straps' to relieve a little on my pull-ups while recovering. My good friend(and crossfit comrade)Glenn thinks it's totaly against the CF philosophy to use these. I have been using powder to help with grip/callouses. Can anyone weigh in on whether or not I should use these? I will return them sans use and exchange them for gloves tomorrow if the experience/knowledge of the CF forum so deems it.

CF Rocks!

#36 jon h,

I'm here for you, really and all the other people that are going to brush their teeth tomorrow morning and say a four letter word..."ouch!"

Don't worry, I'll keep COACH in mind next time I think there's a body part being left out.

Daniel

I am not sure I agree with post #29 MB (or at least I do not agree with the posts he mentions).

If you scaled all these workouts for maximum power then you would be pushing light weight fast all the time.......not developing the broad base of fitness that CrossFit is aiming for.

Maximum power output occurs around 1/3 of maximum force output. So there is a huge "area" between a pure strength workout (one-rep max work) and a pure power workout. You need to have many workouts in this “area”.

I think you should work at full scale if you can and the times will tumble. One of the trainers at our CrossFit gm took 28 minutes to do his first Grace…I think he is around 4 minutes now! However, I do agree with Travis post #10…if it is going to take you longer than 45 minutes or so then you should scale, except maybe the body weight stuff like 10K runs and Murph (without a weight vest) where if it takes up to an hour still go for it. Your base strength is also an issue….my one-rep max bench press IS my body weight…so I simply have to scale or it will take me 3 hours!

I think another acceptable answer to the original question from #8 Kuna is to do both.......do some Linda's scaled down and some at full weight. Variety! It is OK to scale Linda or Fran or other workouts so you can complete them in the same time as elite CrossFit athletes but you need to build a base of strength and if (like me) your strength is a weakness then challenge it. For me that is the beauty of CrossFit…you find your weaknesses….I can run a sub-40 min 10K but my last Fran took me 9 min (my shoulder strength and flexibility is poor). So if you do scale just be careful you do not scale down workouts when you really don’t need to. If I can handle the weight I don’t scale (unless as stated earlier it is going to get up towards the hour mark)

26 yom 6'2" 155#

My abs still KILL from GHD and L-Pullups the other day. This WOD is going to buuuurrrn.

Tonight: Linda

DL 185# 10..9..8..etc..1 reps
Bench 135# "" ""
Hang clean 105# "" ""

27:36 and sweated buckets

#39 - Scott

I would use gloves over straps. All the griping helps work your forearms out. The straps would kind of tie you to the bar and give your forearms a break, which could keep/make them a weak link. Plus, with kipping pull ups or other explosive motions those straps could slide down to the wrist joint and each rep will just yank your hand from your wrist stressing the ligaments.

Just my take on it.

34/m
Did the wod at 10pm last night and it pretty much kicked my butt.
Time: 23:46

#35-

Thank you for the help, Will.

As prescribed:
24:10
Have a good day.
Angel

#13
I have the same ham glute machine made by yukon .. can't beat it for the money

23/158/m

As prescribed, with all 800's between 3:00 and 3:30. Needed help on the last set of pull ups because my fore-arms were shot. But damn it hurt so good!

Thanks COACH

Hey this is good training! I'm new to Crossfit, I've only been doing it for about two weeks now, before crossfit I was into running and before that weight lifting, and I can say Crossfit is for me.

It took me 38:00 minutes for today's WOD, not bad for being new to this, but there is always room for improvement. Good luck to everybody out there

#39
Try those fingerless weight lifting gloves. I agree with #42 that you'll put undue stress on the ligaments in your wrist when you get to the kipping pull ups. Other than that, once the blister pops and you get the flappers, try the superglue trick: fill in the divot in your hand with superglue, file down and repeat until healed.

29 YOF/5"2"/135LBS

Run 800 Meters (on elliptical machine)
40 L-Pullups (40 lat pull downs 60LBS)
run 800 Meters (on elliptical machine)
40 Strict Pullups (40 on assisted pull-ups)
run 800 meters (on elliptical machine)
40 kipping pull ups (40 assisted pull-ups)

I subsituted the first 40 pull ups with the lat pull down machine due to the gym being crowded and the assisted pull up machine had a long line. I am still working on my upper body strength and I can tell I'm getting stronger. soon I will be able to do un-assisted pull ups! I did the elliptical instead of running since I'm in Iraq and its 125 degrees out here!

27 minutes even, no skin on my hands and my abs hurt alot!

M/38/5'11"/168

No running (left knee) yet.

Just did modified CFWUx3 for time.

3 rounds of:

Samson Stretch x 1
Knee-to-Elbow x 10
Romanain Deadlift (95 lbs) x 10
Pullup (dead hang) x 10
Dips x 15

14:45

Pullups weak from the previous L-pullup workout (and abs still sore!)

CFWU X 1 (-pu, +pushu)

As modded per BrandX Puppies:

Run 600m
10 Pullups (dead hang, jumping)
Run 400m
20 Pullups (dead hang, jumpint)
Run 600m (dead hang)
30 Pullups (jumping)
31:49

#42 Tony,

I didn't realize that the point of max power output is typically so for below the point of max force output. I agree with you that strength is important, especially since it is one of my weaker areas. I usually try to get as close as I can to the prescribed form of the workout. So I don't think I've been suffering from the problem that you mention of cranking through everything light and fast (my scaled version of Linda took me 53:00 minutes). I don't literally optimize for every last bit of power as much as I use the rule as a general guide for when I absolutely can't do a workout as rx'd. It sounds like I have been doing the workouts similar to the way you have been doing them. Thanks for providing some more context.

I guess we should try to train at points all over the power curve out to the point where the metabolic pathway is trained to the detriment of the others. Sound reasonable?

21:46 - L-pullups done with elbows as straight as possible, many breaks to reach 40. Stict pullups done TSC style (dead hang, no kip, throat touching bar), fewer breaks than the Ls. Much to my surprise 40 kipping pullups done without a break.

Now that I got my motivational fix, and had an good laugh with Ben #33...3,2,1, GO!

completed in 28

Thanks for the suggested sub for L-Pullups. I personally need it.

Whomever signed up to my xfit notifier from 513#######@cingularme.com, the message bounced. You must have put in the wrong number. I hope the rest of you who signed up received the message well.

Here's the link again for anyone else who is interested.

www.angrydalty.com/crossfit.htm

As Rx'd
Time: 20:27

yikes. no mas pullups, please.

25:12

almost as rx'd, with treadmill for .5 miles on incline L2, but couldn't do but about 5 or 6 strict L pullups and had to tuck the rest of the first set, or I'd still be doing them.

"Ahhhh....Nice marmot, man."

Starting 1/2 intensity week

Did 20 pull-ups each set, with 800m runs
21:19

Had an indoor soccer game and a softball game last night, so my legs were pretty tired on the runs.

Feeling bad for scaling this back after missing 4 of the last 10 days (including the recent Lsit-GHD workout), but gotta start back somewhere.

BrandX pack
10Ls, 20 strict, 30 kips

18:45

155 bwt 26yo m

as rx'd 18.45 - no problems

33:38

All sets broken into 5s, 4s, and 3s.

Abs still sore? Sure.

All these pullups? Ow.

Strict? Found my body really wanting to kip.

age 41
bwt 205#
15 min on stat bike
15 min on c2 rower
300 jump ropes w/ 20# vest
CFWU minus back ext, situps, pullups.
WOD - 27:17

Comment #12 - Posted by Keith W.

Keith,

Thanks, I am going to try it out this afternoon.

Luc

I couldn't get to the BrandX site for scaling so I scaled myself to 400m and 20 assisted PU's. I think I should have gone for forty PU's and just taken longer but 400m is pretty good for the running portion for me at the moment, still working on building up my running abilities. Last week was the first time in 15+ years that I've run a quarter mile and today I did it 3 times! I'll take it!

So 400m/20APU/400m/20APU/400m/20APU
13:00

Did additional cardio after.

Goal for next time - as RX'd with the exception of maybe assisted PU's depending on how long before doing this again.

285#/43 yom

Big Boys Substitutions

Run 800m
40 tippy toe jump pullups
40 straight leg lifts
Run 800m
135# HPC x 40 reps
Run 800m
40 BWT Rows

31:09

43/M/160

27.11 Modified

800 M - Treadmill
40 L PU's - Pulldown 32lbs
800 M - Treadmill
40 PU's Strict - As rx'd, last 20 jumped
800 M - Jumped rope 4 min. as the tread got jacked
40 PU's K - as rx'd

Until tomorrow...have great day!

Yesterday
CFWU x3, - sit ups

Run 800 m
20 1-Arm DB Snatch, 20 rep Each arm
2 (20#) DB Squat Cleans, 20 rep
100 Sit ups (highest level on decline bench, or lowest I guess on how you look at it)
2 (20#) DB Squat Cleans, 20 rep
20 1-Arm DB Snatch, 20 rep Each arm
Run 800 m
Time= 28:04

Erin

Kuna,

Which do you suck at?

I mean, work your weakness! If you need to build strength, then keep the weight up and sacrifice time. If your metcon needs work, scale down the weight and get some conditioning. If neither are up to the level you want, vary accordingly or keep pushing heavy weights until your times start to drop.

Any way you go at it, work your weakness!

Hey all,
I seen some comments yesterday about "AST's" and I was wondering if you meant Aviation Survival Technicians. I'm also an AST.
Just wanted to see how quickly the Crossfit thing is spreading out there in the shops. Thanks.

Runs as rx'd and pull-ups scaled to all kipping and only 20 per set (they still took me forever).
23:24

35/M/175

2nd week on CF (first post), and what a welcome! Pullups are my weak link, if you don't count a knee injury and no experience with heavy lifting (former runner). This was an exercise in humility and resulted in me barely being able to shave and brush my teeth this morning.

1.75 mi bike
40 pullups - dead hang, then jumping, all broken
1.75 mi bike
40 pullups - 10 jumping, the rest assisted, all broken
1.75 mi bike
40 pull ups - 10 jumping, the rest assisted, all broken

36 minutes

Great workout. This stuff can't be beat - whether it's motivation from reading others' times, fast and slow; knowing that even though I'm the only one in the gym doing a workout like this, there are the rest of you out there doing the same; or getting dressed for a workout in the a.m. before I even know what I'm going to be doing. This has re-motivated me after long battles and frustrations with running related injuries.

26/6'6"/200 lb
CFWUx3

1/2 Intensity Week
Runs: 800m, Pulls: 20 per set
20:54

Back from an active rest vacation and feel like garbage. I need my cross fit. Very cool work out, looking forward to it.

I actually had a nightmare regarding this workout last night. Well, I suppose the Spartan fears only one thing...

#14 Adam…shin splints?? Check out this article http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf
I recommend the drills described on this site to EVERYONE regardless if there is any present problem. The drills take only a couple of minutes and help to avoid developing any more nagging injuries such as shin splints, ankle sprains, plantar fasciitis, and essentially any injury from the knee down. One of my classmates (currently weighs in at 300+ lbs) has frequently struggled to even walk on a regular basis for any stretch of time due to recurrent shin splints. However, I was in the gym on Sunday to find him doing the foot drills and talking to a gentleman from the community about how much they have helped.
As well, many will probably enjoy hearing that he was in the gym doing the drills prior to his WOD! He has recently started modified CrossFit WODs and as most would predict...he loves it! I have had classes with this individual for almost 2 yrs now and watched many failed attempts of reclaiming control of his health and fitness with workouts spanning upwards of 2 hrs. He is a full time student and with a family of 3 at home guess how long that lasted. His 4th child is due in September so hopefully he will continue to stay consistent and excited about CrossFit enabling him to be more actively involved in the lives of his young children.
Thanks Coach!

M/48/5'10"/172

For time:
Run 800 meters SUB Row
40 L pull-ups
Run 800 meters SUB Row
40 Strict pull-ups
Run 800 meters SUB Row
40 Kipping pull-ups

23:24

22:31

all pullups were regular, mostly kipping

36yom 150lbs

Porch scale down
800m run
20 L pull-ups
800m run
30 Strict pull-ups
800m run
40 Kipping pull-ups

24:20:76

bw 170

23:39

To #14 Adam and all others with Shin Splints,

I know you didn't ask for it but I know how bad shin splints can be, I used to have them. If you get some new shoes, Kayano 12 worked for me, or study your running mechanics a little, I.E. do you pronate, underpronate, run hunched over, lean back too far, run on un-even ground, could be the culprit. I also recommend some physical therapy, they have an awesome ultrasound machine.
Here's something to also keep in mind, when you walk/run, try landing on the outside(lateral) of your heel, as your foot lands and rolls forward, push off with the weight on the toe closest to the big toe.
Hope this elates!

m/33/5'9"/176-[91 days since CF Columbus Ohio]

Vacation was great! Did nothing but run on the beach every morning (missed CF'ing due to no internet access :( ) But now I am back and todays WOD is a good way to jump back in the mix, I will post times later. Dam good to be back!

I also recommend lots of massaging if you have a female companion... ;)

Females, vice-versa.

i'm overtraining on pullups right now. i know this because i started last week able to do 15 at a stretch, and now i can't string together even 5.

all these runs are re-highlighting my running problem... specifically that the area between my ankle and calf wears out much faster than the rest of my body, so that i finish a run hobbled by muscle exhaustion but with a heart rate around 100 bpm and normal respiration. how do i fix this?

I'm planning on doing this WOD in the morning (6.5 hours away) and then doing something extra. I was thinking of doing handstand practice and 5x5 afterwards. The problem is I have DOMS in my calves, hamstrings, abs (severe) and front deltoids.

What exercise can I do without delaying recovery? Can someone suggest something?

30/M/169

Scaled WOD

800M Run
25 Pullups (in mini sets)
800M Run
40 Pushups
800M Run
40 Situps
19:43

No access to the PC this morning and wasn't sure how to sub, so I did my best. The workout was tough. Pullups are my weak link and I'm still a little sore from the last cycle. Going to start learning the L Pull Up and Kipping.

Hey.. How can we not mention "300" today. It comes out on DVD. I saw it in a hotel while away on business. Visually stunning, but no "Gladiator" in my opinion.

I know this is a hot button topic, so I thought I'd stir the pot. Anyone else wonder how many people will stumble across Crossfit over the next week due to the release of the DVD, seeing all those abs, followed by a google search?

Nicole: sub'd 40 strict for L-pull ups, otherwise as rx'd.
32:00

m/37/178

29:40

Had to run on treadmill with pull-up bar upstairs. All pull-ups broken sets. Limiter was strict pull-ups.

pull-ups on rings
Runs were 1k
29:29

Crap... I just found out about crossfit and wanted to start today when i got home from work. Problem is, I can't do 1 pullup... not one. I am pretty strong in general, but even when I was wrestling and such I could never do more than 6. What do I do? I don't want to get chased off on day one.

41yom / 151

CFWU x3 x15 (-SU, PU)
WOD - 23:48 as rx'd

Not sure I was going to be able to do the L-sit Pulls today after fearing sneezing/laughing yesterday might just make my abs explode. Felt better today though and gave my abs a good stretch and felt ok. Had to break up the L-sit and Dead Hang PUs quite a bit but got through it.

Post - 1 arm 1 pood swings

35ish 205# M

As Rx'd 27:36:50 outdoors in Mid-Atlantic humidity

33:00

My runs were 1/2 miles (~920m), instead of 800's. The treadmills that are close to the pull up bars don't do metric. Everything else as Rx'd. I think next time I'll just go to the high school and do the pulls on the goal post. I know I could have shaved a good five minutes off of my time if I didn't have to keep going back and forth to the treadmill and restarting it every time.

WU
.5 mi. walk on treadmill and stretch
WOD
28:16 on treadmill
partitioned PU

20:41

Like others, I'm concerned with, and am now concentrating on, my running form. Below is a quick snapshot of good form, which I found beneficial. I read the articles, but still I need a picture. Hope it helps. Link is w/f safe.

http://www.prairienet.org/running/WomensRunning/RunningFormIllustration.pdf

21 yo - M - BW 165 - 1.73m

CFWU 2 Rnds sub'd PushUps for PullUps

WOD

27.36.

Did L-Pull ups as strict as possible.
all sets broken in series of 10

average tim for the 800 was 2min30

Hell of a workout!!

One crossfit training down one soccer practise to go!!!

3
2
1
GO!!

As Rx'd: 25:17
This was particularly fun after making up the L-PU/GHam Sit up WOD yesterday.

Oy! Abs still hurt from Saturday afternoon.

Scaled as follows:

900m run
10 L- (ok, maybe more like N |:^P) pull-ups
900m run
20 strict pull-ups
900m run
30 kipping pull-ups

Time: 21:23

i think im going to have to cut those pullup reps in half...

#94 Redbeard1973 and all the other newbies-

Welcome! Check out the FAQ's located on the left hand side of the main page. They are very informative. Please remember that you are only comparing to yourself, stick with it, and you will see improvements.

Happy CrossFitting!

Kate

#90

300 is the reason I'm on Crossfit now. I was doing research on the workouts the guys did to get into such great shape and found out about gymjones.com. Then someone mentioned the similarities between it and Crossfit. I found this site and my excitement level rose. I finally got around to starting XF about a month ago once I finally had a garage to set up a gym in.

Did 50 dips, 50 situps and 50 pushups then ran a mile...no pullup bar for me equals mucho suckage...

24/80kg/m

25:23

Severe doesn't begin to describe the DOMS I've been experiencing over the last 36 hours.

29:59

subbed 1k row for runs
(4:04, 4:05, 4:14)

total= 40:40

Mike Donnelly

This is off subject, but I am sure some out there can relate. I work in an office in a cube farm and I am always hearing someone's conversation. I don't mean to hear their conversation, but hey, it happens. Today's subject: working out, oh, and their most recent diet. These women are overweight and muscularly atrophied and are talking about having a personal trainer in some gym who makes them do 20 minutes of cardio (what the heck is that?) and then moves them to machine work and wah, wah, wah.

Next is they're talking about food and what they're allowed to have and not allowed to have and how they're always hungry and blah, blah, blah, blah, blah, blah, blah. Thankfully I have headphones to drown out the 5th Layer of Heck with System of a Down. 4:30 can't arrive any sooner...

Age: 41
BW: 164

CFWUx3 (minus pullups)

as Rx'd: 23:24

pullups were tough after the first set.

Oh, and I forgot to mention they're having an Eat In, as they call it. It's where the row of cube farm-mates bring in obnoxious food like doughnuts and other fruit puke smelling stuff, and then they sit around and talk fitness and diet while oinking out? It's not that I am tempted, but aghast by the well, overall weakness, soft-minded drivel?

Initiating music now...

Much respect to all Cross Fitters. I picked a tough week to start. Modified today's a little:

800m elliptical (8 minutes - never again)
40 horizontal pullups
800m treadmill (3:30 - much better time)
40 lat pulldowns (95lbs)
800m treadmill (3:15)
40 Kipping pullups

Was never able to do more than 5 strict pullups... Can't wait to see what's on for tomorrow!
31 yom / 186lbs

Sean

Owe...shouldn't have done the L Pull Up and Glute Ham Sit Up workout on Sunday...pain!

26:27 - l-pullups were done with knees to chest on most.

Funny thing. When I do full pull ups on my garage bar, I can see out the windows in my garage door and see the street (that's how I know I'm up all the way). This morning while dying on the last 40 pull ups I watched some big ol dude power walk down my street....whilst reading a book.

male/40/182 lbs

I think I ran a bit further than 800's, maybe was 900 or 1000 meters. I scaled back all the pullups to 30 reps. I'm not crazy about this workout, or L-pullups, they are awkward, and I can't get any sort of rhythm. I have to almost stop at the bottom of EVERY stinkin rep to maintain form, which makes the exercise hard as hell. Frustrated, but hey I did it.

33:04

39 minutes. cheated a bit on the L-pull ups (started with ankles supported on barbell and raised them up from there each rep)

As rx'd: 23:06

Bwt: 132

As Rx'd:

16:48

L-Pull ups were brutal, I think they looked more like sideways V's toward the end. First two sets of pull-ups broken up a bunch... but surprised to get kipping unbroken.

No offense to all the "300" worshippers, but that movie sucked. All special effects and brushed on abs, no plot, and historically inaccurate. My wife is a history teacher and she kept rolling her eyes. Gladiator or Braveheart smoke that movie.

#88
the pain you feel "between the ankle and calf" is quite possibly shin splints. this is where they almost always show up especially if its on the inner side of your leg. if so, new running shoes could help.
talk to a running shoe specialist about the right type you need.
generaly you do the RICE treatment as well. Rest, Ice, Compression, Elevate. wrapping the painful area
with ice and an "ace" wrap after your workout usually works. 15 min on, 10 off.
advil for inflammation, and tylenol for pain.

but talk to your doctor about the meds. this works for tendonitis as well.

#112
James Humphrey Jr.,

It sounds like you are a prime candidate to be the next CrossFit affiliate.

Cheers,
John West

P.S. - Don't forget to put the cover sheet on your TPS reports. I'm going to shoot you on over another copy of the memo.

#94 redbeard:

Set up below a pull up bar so that when you extend your arms overhead, the tips of your fingers are 9 inches above the top of the bar. You may need to stand on a box or a stack of weight plates. Make it stable, whatever it is.

Grab the bar, squat down so that your arms are completely straight. Jump and pull over the bar. This is known as JPU, Jumping Pull-Up. This will start you on getting your first pull-up (that and learning to kip).

30:10 with all pullups done on a gravitron machine. which leads me to my question. i can't get 10 strict pull-ups (im gettin there though) is it better to do jumping pullups, or to use the assistance on the machine to do em? i weigh 215, and by the end, i had 100 lbs of assistance...

24:42 as Rx'd
Narrowly took down Annie the 'Maneater' =D

#105

Same here regarding 300.
I received one of the Mens Health emails (I get about 5 a day) and it had the article. I read it, went home that night and researched and came across both gymjones and this site. I didn't really dig into either.
It was about a month later where I was searching for another workout regime to try that I came across this site again, and it clicked.. In the past, I tried a program for a couple weeks, give up when the next fad rolled by. Never saw real improvement.

Only way I can describe it here is the "end of the maze". All the misinformation, empty promises out there.. It's frustrating. What I like about this site is it doesn't hide the hard work necessary to transform yourself, it in fact celebrates it. I love it. I really do. If it took a mediocre movie to get me here, so be it.

I just brought the whole thing up because I thought of all the other people out there in the same boat, maybe they'll wind up here too.

As RX'd

31:59

25 m 165

25:10 as rxd

Hey, thanks John. I signed on with CrossFit Dayton in June (this is my 9th week), and I am hooked line and sinker. Tony Young is my coach (WAY excellent person), and eventually I'll be attending a cert seminar probably around my 1 year date. Till then, I do train 3 people here at work at our campus gym for free(big company); I love the grass-roots love affair with Glassman's teachings and I am obliged to pass it on to my fellow persons. Anyway, they're into it, but only every other day. They all have a running background and get their distance runs in between our gym sessions. Imagine this; burpees are their favorites!

all PUs on rings
20:12
not even close to a regulation "L". Abs still extremely sore from last cycle.

Not quite there yet, scaled:
1/2 mile on treadmill
20 L pullups
1/2 mile on treadmill
20 strict pullups
1/2 mile on treadmill
20 kipping pullups
19:27

36 yom, 175

28 yom 225#

first 40 pull ups - broken sets of L-Pu and knee to chest pu
second 40 - nearly all kipping
third 40 - nearly all jumping

26:20

Thanks again for all the corespondence

As RX'd 21:15

Terrible form on the L Pull Ups. Needs to be addressed as soon as possible.

Breakdown.

Ls 10-5-5-5-5-5-3-2

Strict 20-10-5-5

Kip 20-12-8

Runs averaging 3:45- thought this pace was too comfortable on rounds 1 and 2 but was glad of it on the 3rd.

Best of luck to all for tomorrow. Duty Calls.

'Pain is temporary'

I love the WOD I can do at home!

21 m 167#'s 5'9"
CFWU
WOD: As Rx'd
Time: 25min09sec

Good luck, can't believe how soaked my clothes were.

46yom 160#
as rx'd 21:36
800m+ 3:31/3:50/3:54

L-pullups were hard. My abs are still extremely sore from Saturday. strict alternated grips, kips 20/10/10

#113 James Humphrey-

I think we might be co-workers! ;-) I deal with the same thing at my job. The worst part is they stuff their faces full of donuts and fast food then walk for 10 min and wonder why their jeans don't fit. To each their own, but what really annoys me is when they sit around eating their donuts and harrass/tease me for not joining in.
I also find it funny how I am the smallest girl in the office, yet the only one who can manage to change the jug for the water cooler. :)

I should take note from you and bring in some headphones!

btw judging by everyones comments today, this WOD is going to be brutal.

41yof/165
CFWU 3x no pullups
1st .8mile run treadmill .5 degree incline 6.0mph
40 lat pulldown with legs horizontal to hips
2nd .8 mile run treadmill -.5 degree incline 6.5 mph
40 weight assisted pullups
3rd .8mile run 1.0 degree incline, 7.0 mph
40 lat pulldowns
On my weight asst pullups a trainer stopped me saying she was concerned I was overtraining my lats, shoulders because she saw me doing asst pullups yesterday. She recommended I sign up for the 3 for $$$ trainer sessions to make sure I was doing the right program. I smiled and kept on doing my pullups.
Also, yesterday I went to visit Sgt. Sam Lugo. He is in good spirits,he had just come out of surgury, he goes twice a week to surgury to have his wounds flushed. He is ready to get back at it as he said. His brothers were there and showed me his kettlebell someone gave him and asked me all about CF~ pretty cool>

41yof 165
34:10
cfwu 3 sans pu
treadmill run .8 mile 6.0~7.0mph
40 lat pulldown, 40 assit pu, 40 lat pulldown
A trainer stopped me during assit pu saying she was concerned for me overtraining b/c I was on the asst pu yesterday, she highly recommended me to consider her 3 for $$$ sessions to make sure I was on the correct program...hahahah
Visited Sgt. Sam Lugo yesterday, in good spirits, just came out of surgury which he goes to 2 times a week for flushing of wounds.

CFWx2 (fewer pull-ups)
22:07 as rx'd. Well, L pull-ups detiorated to "W" pull-ups, again. Kinda knew that was coming. Great work-out Coach!

Age: 32
BW: 178

A couple of things:

Item #1 - I haven't done the actual WOD for the right day in quite a while, but still getting lots of WOD PT in, just on a different schedule. Today we did "G.I. Jane" (100 Burpees to pull-ups). The workout was completed as rx'd and my time was 13:55. I did this with 3 colleagues who finished at 12:25, 15:28 and 27:25.

Item #2 - This weekend we hosted a private Crossfit Kettlebell Instructor Certification with Jeff Martone. It was fantastic training whether you are an instructor or a pupil of the kettlebell. Martone is extremely knowledgeable, capable, strong and fun to train with. Whether you're interested in expanding your arsenal of kettlebell exercises, mastering the basics, or looking for tips on how to correct others' technique, I highly recommend that you sign up for the next available Crossfit Kettlebell Instructor Certification course. August is sold out so email Coach or Jeff Martone and let them know that you want to attend a future one. (And no one had to pay me for my commentary)

27yom 148#

as rx'd 32:37

This was my first WOD in a week and a half because of a vacation and I was feeling it.

I may as well have had little pink dumbells in my hands on the last 800 because I was pretty much power walking!

34m/5-10/165

wod as rx'd
28:01

@ #120 Tim Hamilton:

Speaking of history, I just want to point out that Braveheart too bears little resemblance to any history of any kind. Still cool though. It just irks my scottish history professors to no end whenever anyone mentions the movie.

This workout looks too much like I did yesterday, so I did something else.
3 rounds of
- 500 mtr row
- 21 pull-ups
- 10x 22 kg TGU (mid second set changed to 18 kg)
time: 31:50 min
the TGU took me atleast half the time.
Check off 1 Crossfit challenge: 500 mtr row + 21 pull-ups in less then 4 min: 3:16.
have fun, Johan

Rest/BJJ day for me. Here's a youtube sampling of MMA-related strength & conditioning programs (Crossfit's "Fight Gone Bad" is included). Interesting to see the different approaches.

http://grapplearts.com/weblog.htm

20:29 as rx'd

new bar l-ups, atlantis bar strict, fat bar kippers

bwt-161

37:12 as rx'd.

runs on treadmill (3:05, 3:30, 4:05)
my best set of pullups was 6 in a row.

"...40 kipping pullups done without a break"
- great job Kelly Moore!

#120

While I didn't think it "sucked" (I reserve that term for movies my wife makes me watch like "The Holiday"), I have to admit I was pretty disappointed. Special effects were cool though.

Gladiator still tops my list. I've probably watched that movie 10 times and still leave the channel on everytime I see it on TNT.

I certainly wouldn't classify myself as a "300" worshipper (not that you were implying this). I think the DVD has a behind the scenes on their training. I would be interested to see that.

Hmm... after reading Maximus' description of jumping pullups, I appear to have been doing them wrong.

I set the bar so that my arm is extended almost fully out and then dip my knees a bit, straightening my arm and jump and pull at the same time. I vary my grip and find that the chin up grip is the most comfortable for my wrists.
When I first started CF, I could barely get my elbows at a 90 degree angle with a big jump, now my chin gets over the bar (most times) with a small jump. I believe that I will get kipping down in about 50 years. I also believe that I will get a regular pullup someday, once I have lost more weight.

Many Subs today-
K-
WU- 3 x 15 situps, BE, squats, pushups on knees
Row 800m
40 Knees 2 chest w/ slight push offs
Row 800m
40 body rows (heels on ground, chest to bar)
Row 800m
40 jumping pullups (as I described)
Time- 31:42
Knurling on smith machine bar killed my hands for the body rows. Various grips with all pullups.

N-
Run 800 m
40 leg assisted L pullups
Run (some walking) 800 m
40 jumping pullups (itty bitty jump)
Run (lot more walking) 800 m
40 jumping pullups (itty bitty jump)
Time- 44:39
She was pretty tired today.

Kate

I love posting after OPT

29/M/185

31:33

25 "L" PU/15 "S"
30 strict/10 jumping
kipping very broken

1st WO since rest week/vacation last week, and I'm hurtin'.

31/m/215/6'5"

30:33 as rx'd

Badly wanted to do it in under 30, but I was 3 pullups short...lost motivation and it took 33 seconds to do last 3.

M/45/175
26:07
Clarksville, TN

I hear you on the cube farm...all of it. Plus, to top it off, I can't blow off steam at my normal gym time because I have to go hear about the latest "re-org". Serenity now!

To James Humphrey:

Your posts were hilarious. I was reading it while a lady in my office was taking down an entire bag of popcorn like a feedbag in the next cube.

SCraig # 80

Thanks for the foot drills! I will add them to my warm up and see how they go.

Hopefully the treatment I am getting along with these exercises will give me some relief. I am sick of hobbling around and losing sleep due to the pain.

Cheers, A.

20'40'' But only through great motivation of my fellow crossfitters!

After having swam this morning I need a nap!

Peace

Male
Age: 30
Bwt: 135

CFWU x 3 (minus pull-ups)

WOD as Rx'd
26:14
L pull-ups probably not that great...but did best I could and got through it.

24/m/162

Runs were a struggle because of the ankle, each 800m took about 4:45.
pull-ups were good, L-pull-ups were pretty solid, although i mixed in some knees up so I could get through.

TIME: 31:30

40 yof, 149lbs

Working my way back into Crossfit after weird illness (dizzyness, palpitations, doc said nothing was wrong, sigh) and then a tiring vacation, so I'm not ready to redline my heart just yet.
As it stands, this WOD is way beyond my abilities even at full fitness. Being a Tuesday, (one of the busiest days at the gym) and being a nice day (after weeks of torrential rain) I decided to avoid battling for the gravitron and take it outside. I figured out a 1.5 mile circuit of the local common and stopped three times to do railing rows (inverted rows done hanging from a railing with feet on floor - I do this on the Smith machine in the gym sometimes too, which is about all it's good for!). Managed 3 sets of 20, which is good for me given the break and given I was doing sets of 12-15 previously.

Total for the 1.5 mile circuit: 21 minutes (I wasn't running fast, for obvious reasons)
30 minutes including the run up the road to the common, and then back home again, which made it 2 miles in total. Quite pleased.

Cory # 85

Thanks also for your words of advice.

m/6'0/188

24:41 plus time from the gym to where I run still less than 28. Had to help myself on the pullups and take breaks.

calves are sore from a last 5x 400m 25 back. I also added 6x100m sprints that day. Now I wish didn't. 800m run took allot out of me. Good WOD!

M/35/5'8"/162

32:00

20 L-pullups were done with knees to chest sub.

my weight is 205

mu -65#x5, skip 5:00
mu -60#x3, row 1K 4:29
mu -55#x2+1f, run 800m 5:40

22:52 as rx'ed, runs outside, varied grips on pullups, broken on the 5's to switch grips and shake my arms, kippers 8-10 a shot. I tore up my hands doing cleans last Friday so I wore some puke green gardening gloves of my wife's. You should have seen me, The Man in the Green Gloves. Sounds like an old Alec Guiness flick. Thanks, Coach! BW:175, Y/A:58

time was 32:23

29:37

okay, annie "the maneater" respectfully requests a new nickname.

maybe something more like "crossfit goddess" or "awesome annie." thanks, and by the way:

25:10 as rx'd

M/26/178
CFWUx3
WOD as Rx'd: 21:59

bw 70kg

sub bent knee for L-pullups and only 20 pullups per round

20:20

33M / 186# / WOD #148 / CFT 825

CFWU

For time:
Run 800 meters (x-country/trail run, dodging sprinklers)
40 L pull-ups (w/rings from seated L on floor)
Run 800 meters
40 Strict pull-ups (w/rings at arms length, toe-assist)
Run 800 meters
40 Kipping pull-ups (all grips, sets of 5-10reps)

39:55

23:19 rx'd this got ugly!

Yea, my post is finally out of pergatory!
I was dreading having to write it all out again, but rereading my description of my jumping pullups and seeing it's kind of muddled, maybe that would have been better. :)

Thanks Coach for the WOD!

Kate

36:22
this is way better than bicep curls... it juss gets ur bicep PUMPED

23:23 as rx'ed on a treadmill on 1.5 incline with speeds between 8.6 and 10.5. What a long slog that was, L Pull-ups were slooow and the strict chins suffered. Kips were 10 and then all 5's. Run 1 and 3 pretty good but #2 was slow.

No excuses but the chins suffered due to equipment issues at my hall. I was sweating so much that I coated my little hall's gym with my perspiration. My sweat angel after looked like a sweat snowman that melted!!

M 50 69 180 CFT 735
As rxed 37:30
Very happy with the L-holds. Couldn't do one one month ago, got eight straight at the start. I think the regular GHD Situps in the CFWU are the reason.
Tried the foot drills mentioned in an earlier post, liked it. I have been experiencing plantar faciitis. Don't know what brought it on as I don't run a lot. Went to the doc, got inserts, NSAID's, doing some stretching & icing.
I suspect one cause may be heavy lifting without adequate arch support. I'm going to get some lifting shoes & see if it helps. I know I've read here that a lot of people do just fine with Chucks, but I suspect most of them are half my age.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

21:13

Sub'd knee tucks for L-sits...ABS still tender from Sat.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

40 YOA, 220#

26:26
Scaled L situps on Smith machine feet on bench
Jumping PU for the other two sets of PU

ARGH!

I thought it was repeat 3 times! Where did I get that?

I think from looking at the times people posted?

anyway,
19/M/140

10/20/30 on the pullups, probably ran more like 600m each time, too. I repeated it, so a total of 2x. Ouch.

32:07

I am slow, and I suck at kipping a lot more than I thought.

oh, and the PU's were broken like a Ming vase. 5s, 4s, 3s, 2s, and singles.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSs

21/220

wod as rx'd
27:16

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

sub'd knee tucks for L- sits, stomach not happy with me still from sat.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

142lbs/30yoa

800m run
40 L pull-ups (all but 2 reps were underhand grip) 10:59
800m run
40 strict pull-ups (alternating between underhand and overhand) 21:30
800m run
40 kipping pull-ups (alternating) 28:35

Time: 28:35

About all the "Office" posts. I am about ready to leave for the day (1 more hour), and I read some of the new ones and had to laugh out loud. The in-famous (Three Amigos) popcorn bag seems to be a staple of Office Dieting. And when you said "Serenity NOW" I was thinking that at the time of the first post.

Seriously though; for those of you who are trapped in cube farms and toil over talk about kid's shoe sizes or gastronomic (new word?)activity among the herd's grazing (K, that is mean, isn't it?), take comfort in knowing "Serenity NOW" is only a pair of headphones away w/the White Stripes (Be Like the Squirrel is a favorite) or System of a Down, that and knowing CrossFit after work hastily approaches!

With that, I bid you an excellent post-work blaze through the WOD, and I anxiously await the fuzzy post-workout land of Dazed and Confused at CrossFit Dayton and Boss Tony's instruction.

I can do an L pull up, but, primarily one at a time. Can I do '1' then rest, then another, etc.?

Or, is that not right?

Should I substitue for a different type of pull up?

Can do 20 kipping, and approx 10 strict--without a break.

thank you!

5050505050505050505050505050505050505050505050505

34/M/6'/184

subed L-pullups for strict pullups and kipping (what ever it took to get through). Cant do the L-up yet

time: 32min.

way too fun!

5050505050505050505050505050505050505050505050505

26/M/190

20:59

Bent knees on the L-pullups - still sore from Saturday.

That workout made me feel like someone beat my ass.

46 / 180

as rx'd 30:52 L-Pull-ups took me 8 minutes!

M/29yo/6'4"/204#
As Rx:
31:37, this was a pretty evil one, thanks anyway!!

F/32yo/5'10"/153#
As Rx w/ Assisted L's:
38:40

24:28

sub'd:
round 1 kipping pull up's, round 2 jumping pull up's off blue plate, round 3 CF jumping pull up's, all run's as rx'd outside.

195#

27:37 as rx'd

pre hopper with Crew - 4rnds of 25 box jump, 100m sprint, 25 burpees, 25 ski jumps

26m/6'5"/215

36 min on the nose. Kipping's a disaster for me, so the third round was strict pullups.

Brutal!

yesterday cfwu normal 3 sets 400m and 10x135 ohs
followed by more clean practice

today cfwu normal and half of the rx 400m getting faster, 400m 20 45lb weighted pulls and 20 kte, 400m 20 strict, 400m 20 jumping

Also got to try rings for the first time, man those are tougher than they look, I hung on and looked silly.

22:45 as rx'd.
Kipping were by far the hardest, cus I havent done them before.
workout felt good though

28 yom, 180 lbs

25:42

After 10 L-pull ups I couldn't keep my legs straight, more of a cross between tuck and L's.

32 - M 198lbs

scaled:
800m run
10 L-pullups
800m run
20 strict pullups
800m run
30 kipping pullups

30 min

My abs and back are still hurting. I have a feeling my pride is soon to follow : (

19/m/182

As RX'd
3:03 800m run
4:15 strict pu
3:00 800m run
4:47 l-pu
3:00 800m run
3:15 kip pu
TOT: 21:20

At the end of the workout a friend asked if i could give him a workout becasuse he was bored with his weight training. I gave him todays WOD, and within 6 minutes he was puking. Afterward, i asked him if he had anything big to eat or drink before the workout. And his reply was "i had some healthy sushi." Moral of this story... wait atleast an hour to two hours after eating a large meal before working out.

Hey! Who is the lad with the Hoops jersey on in the pic?
Classy young man! Mon The Hoops!

35/m/175

28:18

did this workout as rx'd. L-pullups went off fine, but every set of the strict and kipping pullups were delayed as i waited for a fat wieder to do his cross-over cable pulls.

time: 24 min.

30:57 as prescribed
34/m/185

Split the WOD into 2 rounds of 400 m run x 3 & 20 pu's x 3 assorted...I did those 120 bad boys as mostly jumping with knees up for L pu's...not pretty but got it done.

Time - 20:58

I'm on the road today in Schroon Lake NY and can not find a pull-up bar. But Inn had weight room. Modified as follows:

800 meters
40 lat pulls near bw
3x

time was 30 plus, got stops loads with folks that wanted to talk.

The run was brutal with loads of hills and the last 1/4 mile straight up hill. But feels good to be done.

All runs on treadmill
40 hanging leglifts (broken)
40 assisted pullups at 40 (broken)
40 assisted pullups at 40 (very broken)

26:39

47/M/153

800M run
25 tuck PU (should have added 15 jumpers)
800M run
25 strict PU + 15 Jumpers
800M run
25 Kip PU + 15 Jummpers

30:10

Finished with 10 GHD Sit-ups x 3.

26yom/175

25:30

#8 Kuna, #30 MB

Are you guys still reading? The question of how to approach strength-based WOD's is my other pet topic. Briefly, when the WOD as "Rx'd" is a challenge to complete in a reasonable amount of time with an intense pace I think you need to approach the WOD with a goal in mind. Do I want a WOD that gives me a work-out that maximizes the strength-endurance axis? Go for the "as Rx'd" weight and take as long as necessary. Do I want a met-con benefit? Scale the weights to a point where you feel your time will be in the middle of the pack and storm through. The ultimate met-con version of "Linda" is the 45# "One-bar Linda" posted on CFSC some time back, a veritable sprint.

Remember two things: 1) the most important "entry thought" is stay safe and 2) it's YOUR WOD and the opponent never changes--it's always you vs. you!

Hope that helps.

33/m/150

cfwu x 3

wod: as rx'd
all runs at 10 mph at 1% incline on treadmill

all pullups were broken

time 18:00

Well, since I could not do all the variations and still on the gravitron for asst (though less then I used to be), I did a variation of the WOD

400 m Run
50 Wall ball (to ceiling)
30 Pull ups, asst
800 m Run
30 Asst pull ups
50 Wall Ball
400 m Run
Time = 17:41

Erin

to TimH, #120: I loved the movie. I walked into the theatre not having heard much hype, and I was pumped on it. Why? Number one reason, it was an inspiring tale of courage. That always gets me. It may have been historically inaccurate or over-the-top, but then it's a movie based on a graphic novel, not a documentary based on historical texts. I loved the ideals it showed, the fighting spirit and extraordinary fitness the (movie-style, fictional) Spartans embodied.

I actually discovered CrossFit in the same week, separate from the movie (a poster at my local rec centre), but I must say that the possibility of human potential that movie inspired in me was a big impetus to launch me into this fitness regimen, and a new career in this industry to boot.

There was another movie that inspired me that same week called Peaceful Warrior. I highly recommend it. Based on the story of an American Olympic gymnast who is guided into a journey of self-discovery that enables him to overcome great hardship. Another inspiring story.

Cheers. I'll be doing today's workout another time. I'm looking forward to it.

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As rx'd; 31:13.

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All strict PU 24:10

Ran @ 7.0 mph
Pullups knees-to-chest: 4x5
Strict pullups: 4x5
Kipping pullups: 8x5

32:10

#212 mikep - I agree with you, The Peaceful Warrior was a good movie. Nick Nolte is a good actor when he's not passing out on airport floors. The Peaceful Warrior book gives you a much deeper insight into what the movie was about. 300 was also a good movie for what it was meant to be - a highly stylized fantasy based on a graphic novel. To get a truer idea of the battle and the Spartan's onion eating, tree pushing, brutal training read Thermopylae by Stephen Pressman. For the pure historians out there you can go read some dry academic tome that doesn't give you the feel for the intensity of the battle and the Spartan's training.

28:20 - but subbed 800m row instead of running due to knee/ankle flare up from the weekend. L pullups mostly singles but better form than Saturday. strict chins very slow too.

23/m/173

First set as seated pullups, couldn't keep feet out.

Otherwise as rx'd:
33:01

Got held up a few times with sharing the only pullup bar in the gym.

20 of each, 26:26

47:47

for L pullups i put the upper halves of my legs at a 90 degree angle o/w as rxd

#124 (justin),

I recommend sticking with the gravitron and keeping track of the weights you use. I started CF on April 2nd and could barely squeeze out 4 dead hang pullups (very pathetic for a former active-duty Marine). I have missed 5 days of CF since (3 days for my wedding and 2 for the bar exam) - now, I do all pullups at body weight and I can't even kip.

If you are doing the CrossFit Warmup before each workout (which you should be) you can measure your progress daily. Whenever you can do 3x15 pullups at a given weight drop (or add) 10 pounds and start at 3x10 again. It won't be long before you get to the point where you don't need to use it all. Let me tell you - it is a very liberating experience.

Good Luck and Semper Fi,

Glenn

By the way, I'd like to note that not a single person has posted in support of using lifting straps (see post #40).

37/m/195

Day 17 Crossfit:

CFWUx 3 (no pullups no dips)

1/2 mile run 3:20
20 Ring pullups with legs on 20" bench
20 Lsitups
1/2 Mile run 3:30
40 Pullups gravitron (-70 pounds)
1/2 mile run 3:52
40 kipping pullups

Had to walk across gym to treadmill

29:35

For time:
Run 800 meters
40 L pull-ups (10 L Pulls 30 Regular)
Run 800 meters
40 Strict pull-ups (some jumping)
Run 800 meters
40 Kipping pull-ups

27:43

47:47 with knees up for L-pullups

Great WOD (especially after 48km on the bike.)
32:25 L PU's were more knees raised.

m/27/5'10''/175

32:50 shoulders to bar. Run also estimated with car odometer. I think it was closer to 900m because my first run took 4 min and my fastest 800 was 2:34.

As rx'd but with a wierd variation of L pullups which turned out to be harder than normal ones even though they were sorta ugly, the last 10 l pullups were normal and MUCH easier.

I used rings and had my feet on a plyo box. Before the pull I would lift my legs each time. I think they were harder this way because I could not build momentum to get my legs into the "L''

#209 Bingo, nicely put. #212, saw Peaceful Warrior recently and reading the book right now.
Male 45(soon 46) bwt 151
any other crossfitters out there in the same ballpark?

Dan 21yoM 170#
20:33

Travis 21yoM 165#
20:50

Correction 23:33 and 23:50. this is right after the pool smokeshow and Linda this morning. no excuses though. play like a champion.

I'll echo MikeC. Look for it as "The Gates of Fire," being English for Thermopylae.

33:06

Biked 2000 meters instead of run (knee injury)

#226 Intent
I am about the same 41/151 will be 42 on Sunday.

41/185/6'

20:14 as Rx'd

I am still hurting from last Sat. L pulls and GHSU. The L's this time almost killed me.

M
27yo
185lbs

as rx'd.
22:18 mins.

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750M, stretch.

Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Time: 34:03
Foam roll after. Runs outside @ 92°F

44/176

As rx'ed: 25:24.

41/169

I have been on the east coast, "training" for the last two weeks and tore my calf muscle last Monday...so I subbed 880 yard rows for the runs. At least I can walk without hobbling now...All pullups as rx'd.

25:47

Changed up pull ups for 50xtriangle push ups, 50x regular grip push ups, 50x wide grip push ups.

excuse (by all means, choose to ignore): I knew there was no way I was pulling off 40 L pull ups and 40 strict pull ups in any decent amount of time and my hands were really going to hate me for the kipping pull ups.

my time: 20:26

24/M/270#

Did the BrandX Pack scaling w/ slight modification.

800m Run
20 L Pullups
.5 Mile Elliptical
30 Strict Pullups
.5 Mile Elliptical
40 Kipping Pullups

27:38

As written... 23:25

19/m/170 WOD#5
800m
10 knees up pullups, 30 strict pullups
800m
30 strict pullups
800m
20 strict, 10 jumping (I tried kipping and I cant do it)
26:40

37 bw190
as rx'd
21:34

M/26/199.5

28'48

L pullups were more like M pullups. All of them were close to L but feet were pointed at about 5 o' clock instead of 3.

Running as rx'd at an ok pace (about 3'15)
All sets broken.

30 yo M 193#
Scaled: 40 knee-elbows, 40 strict with 80lb assist, 40 kipping sets of 5 + runs:

35.13

29/m/142lbs.

As Rx'd: 23:20

I made the mistake of doing Tabatas last night before today's WOD was posted. Ouch, did I pay for it dearly... but no blisters!

130/32/female 3+800m,3+ 40 pull-up (w/48lb assis). 35minutes. very new in cf, about 2 week, . did linda de other day les than 40 minutes. love this/keep strong every body!!

Didn't have time for this so I did this:
31 y/o 200lbs Man
Beat the tire with a 10lbs sledge hammer and kettelbell swings
21x Sledge's
10 54lbs kb swingsx3 for warm-up

33 muscleups in 30 minutes. The nieghbor stoped by for a talk so really about 25 minutes. I was shooting for 1 muscleup a minute. I figuare baseline 25 minutes for 30. Next time I'm gonna do for 30 in 12:30. Normally I can do 4 muscle-ups in a row. This time I did singles. We'll see next time.

Back after a week off, scaled as follows:

10 L-Pullups
Run 800 M
20 Strict
Run 800 M
30 Kipping
Run 800 M

44:07

Did three consecutive L pullups and then was reduced to singles. I don't know if you could really call it an L either. Gives me a greater appreciation for the power generated by the kipping pullup.

50/166
29:01 as Rx'd
30 second trip between treadmill and pull up bar.

22.58 using tucked L's. Abs still really sore from the GHD/L combo last cycle. Pullups were slow except for the kippers at the end. Runs were pretty decent - done on treadmill at approx 8.7 miles/hr.

Tariq

As rx'd

31:27 Really sucking on the runs and L-ups.

Raining to hard here in Lakeland to do the runs so we did Fran.

Neil: As Rx'ed 7:45
James 55lb Thruster 8:44

25/f/130#

breakfast: run 6 miles = 46:45

WOD:
800m run
30 pull-ups (managed a whopping 5 L-pulls (weak); strict pulls thereafter)
800m run
20 pull-ups (strict)
800m run
20 pull-ups (kipping)

time: 28 mins

dang pain in left leg still hasn't gone away. still managed the runs in 3:15-3:20 each, but didn't feel confindent in going any faster. boo-urns...

over 30 minutes, my stopwatch got screwed up on me.

Had to mod the L-pulls due to not being able to do them.

Crossfit Notifier:

www.angrydalty.com/crossfit.htm

23/m 165LB

As Rx'd:
23:34

L-pullups were sag