Now that's what I'm talkin about.

let me ask early...pull-ups..are these amounts without breaks? or what would be an acceptable amount of breaks to keep reps high?

As far as I'm aware max pullups is as many pullups as possible without leaving the bar

Sorry , I realised you are asking about time breaks not breaks in sets. You can take as many breaks as you like but you will naturally achieve less rounds in the 20mins.

I'm assuming we can do kipping pull-ups to get max reps on each round..is that ok

I am going to dominate this workout. My max pull-ups will be like 3 by the second round.

#3 Aaron...

Thanks, that answers it...as many as possible without leaving the bar...Cool!

New track close to the house with a location to make the pull-ups happen...just a little slippery though...will challenge the grip!

Once you drop from the bar, you are done for that round.

g - Yes, you can always kip unless the workout specifically says another type, aka "L pull-ups" or "strict pull-ups".

first time for this one woohoo

I really cannot wait to hit this one tomorrow. After the squats today my legs are definitely going to be sore but i'm gonna burn through the sprints. I'm excited, I know i'll be thinking about it at work tomorrow

This one is just gonna be ouch.

M/225/30

9 laps
71 pull ups

in desert boots

Ahhh, Nicole.... how is it I luv her and hate her at the same time?

Some time ago I came across an excellent routine that I think fits into the Xfit concept well - albeit a little too focussed on weights perhaps but I throw this week long routine into my training about every one or two months.

Monday - Workout A - Strength I
Rules: 3 supersets X 3 each. Max weight that allows 5 reps of each exercise. 60 secs rest btw exercises
IA weighted dips (I use 105# on dips belt)
IB Squats (315#)
IIA Weighted pullups (45# on dips belt)
IIB Deadlift (295#)
IIIA BB curls (105#)
IIIB weighted situps (10 reps with 45#)

Tues - Workout B - metabolic I
Rules: 3 circuits, 12 reps per exercise, 30 secs rest btw exercises
A. DB Incline bench (70s)
B. BB lunges - 12 reps each leg alternating(115#)
C. Bent over BB rows - (115)
D. Stiff legged DLs (115)
E. Swiss ball pikes (12 reps per set)

Wed - rest or run

Thurs - Workout C - Strength II
same rules as Strength I
IA: BB bench (235)
IB: Front full squats (185)
IIA: Seated rows (210)
IIB: Sumo deadlift (185)
(I throw 3 sets of lying tricep extensions in at end)

Fri - Workout D - Metabolic II
3 circuits - same rule as met I
A: DB shoulder press (60s)
B: Hanging cleans or box jumps
c: V grip lat pulldowns
D: back extensions or good mornings with BB
E: swiss ball pikes (or substitute equiv abs)

Sat or Sun Rest or run one day. Take lots of Ibuprofen etc

I've messed with the second metabolic WO over time and frankly can't remember the original sequence.

For reference, I am 45 yom, 175#.

Enjoy

This looks fun :) can't wait to try it out.

so sick... this will be awesome.

#12
Saw your post. With boots, sounds tough. I'm gonna try that too. Boots and Utes baby!

I'm really quite scared about the aftermath of this WOD. Max pull ups, ~10 rounds = very, very sore. I'm so glad there's a rest day afterwards.

i know u can sub runs with cycling, but is it a good sub if you do 400m on bike, or is it best to do it on time. (eg if i do say 1min running 400, should do 1 min on bike). Can someone please help me with this one i'm confused:(

First time posting... I've been doing the WODs for about 6 months and have recently picked up two new partners on a twice a week basis. Problem is these guys are like 300 plus lbs (NOT muscle), athletic, but out of shape. But they are committed and absolutely game for everything I throw at them (for excercise that they can actually do, that is) which is fantastic.

My question for this WOD... if my guys are doing all jumping pullups, should I be subbing the exercise for an excercise that they can actually do unassited reps of? I have had this problem with them on other excercises, too.

9 rounds, 10,11,6,8,9,8,7,8,7 subbed 1:30 skipping.

Freddy (#13) - "You know the saying you always hurt the one you love, well, it works both ways."

Matt (#18) - best to sub a comparable time as you could cycle 400m with v little effort, if you sub a time you get a better workout

Nate (#19) - I'd advise getting them to do continuously jumping PUs until they either stop to catch their breath or take their hand off the bar. So they could jump,jump,jump,stop = 3 reps. Hope this helps!

Is it better to have more rounds or more pull ups? or does it just workout that more rounds = more pull ups overall?

Just started CrossFit about 2 weeks ago, its a amazing change from conventional bodybuilding training methods and the results are unreal!!

Anyway todays workout of the day: 8 rounds, 8,5,5,5,3,3,3,2 (last 2 sets added 2 jumping chins)

Finished workout off with some box jumps and stretching/crunches 28 mins total time.

#21,

It's max rep pullups. This one isn't about establishing a pace. Go until you can't. Run away, run back. Repeat.

subbed 1.5 minute cycle sprints

7 rounds plus 20 seconds of round 8.

14,11,10,10,10,10,10

First time for this girl

pullups started strict and finished jumping

5 rounds

10,10, 7, 8, 8

7 rounds (went over the 20 minute mark by 8 seconds to finish the last set of kipping pullups):

37, 26, 22, 21, 25, 23, 22

Terminated the first two sets early; tugging and pinching callouses. I won't chance a hand tear while training for the Miami meet.

21, 15, 11, 12, 13, 9, 10

I expect to spend 19 minutes running and 1 minute doing pullups!

#26 Kelly Moore-
I've always enjoyed looking at your outstanding times and numbers. Good luck with the Miami meet. Keep us updated with how you do (and have been doing at the other meets too :) ).

Kate

46yom 160#

25/16/16/12/16/15/16=116
7 rounds 20:00 exactly Had a really bad cramp on the runs
1 round less than last time however, I did 1 more pullup this time

K: Time got skewed (6 y/o workout partner); so did 5 rounds. 10-10-5-7-10 (10's ball assisted; for 5 and 7 did 3 straight pullups and the rest jumping).

m/195/23

8 rounds
pull-ups:
12/10/8/6/8/8/8/7 = 67

21, 12, 13, 16, 8, 10

Tank was empty. The hips were not activating, no kip, no run. 400s outside on a 14% grade (downhill going out).

7 rounds plus 3/4 of the 400m in 20 minutes. Finish out the last round. I did 10 pull ups in each round.

Happy to be back and building the team in South Georgia.

M/170/30

7 rounds (strict pullups, haven't gotten kippings down yet)

10
7
6
6
5
5
5

As Rx'd
400's outside
46/25/25/24/20=140 + 200 meters @ 20 minutes
finished off the last 400 in 20:41

CFWUx3

6 rounds
25-20-20-15-15-15

couldn't run as hard as i wanted since i managed to pull a hamstring on tuesday, but was able to jog at least.

6 rounds
pullups
5, 5, 4, 3, jumpint 10, jumping 8.
buzzer went off when i was about to start the run for round 7.

so - anyone know a way to speed up pulled muscle recovery? this sucks. i just got back from resting a messed up shoulder a week ago...

# 31, I can relate to that! So how many rounds did your partner get?

11/9/7/10/15/10

jumped last 3

Great workout! I went a little over the time, just to push myself to the limit.

24:46
9 Rounds
pull up's (strict);12,10,10,10,10,10,8,10,9 = 89

-Chris,

USMC 2/1

Nicole - what a gal!

Bleh. I wasn't sure if my lungs were going to explode or pukie was going to show up. Pretty great looks from the folks at the gym as I was sucking down air.

15-13-9-10-6 (ran out of time)

P.S. I'm still doing assisted pull-ups. Gotta learn how to kip.

10, 5, 5, 5, 3, 5, 5. After that I did 15 minutes of spinning with a friend. Very nasty.

20:36 5 Rounds (16, 14, 10, 9, 8)
Suspect the run was more than 400 meters

41/168

First time running since my calf muscle tear. Took it really easy on the 400s, more like a slow jog, to see if my calf could take the pounding. Only managed 4 total rounds plus a 200.
28,20,17,20

Ok...This will be my first time doing Nicole...sounds like a mean girl though. I don't expect to do too well, but who knows?

I did this on a treadmill with mixed results.
30,26,18,15,16,18 and then manged another 200m before 20:00. Added another 10:00 doing dumbells just to get 30:00 total. Don't do squats, but did paddle for 3 hours yesterday.

CFWUx3

6 rounds + 100m
25-15-15-12-12-11

#19 Hawaiian Nate

If you haven't had your workout partners check out the scaled WOD at Brand X yet, go check it out. There's a link from the main page (or is it in the FAQ?)

I would not have been able to start the WODs without the scaling they have posted there daily.

36yom 150lbs
CFWUx3 -PullUps
5rounds +150m run
20-13-13-10-10-150meters

May have possibly done 6 rounds but lost count at about round 4, so there may or may not have been an xtra 10 pull ups there. Wishful thinking.

28/M/175

CFWUx3
7rounds
16,12,13,11,10,12,10

I have been off for a few days so it felt good to be back.

33yoM 205

18/11/12/10/13/7 (?)
I'm sure I would have had a better performance if I'd gotten home before 12:45am and had to get up at 4:45....Phillies destroyed the Fish though, it was worth it :)

A day off. Not a chance one last hurray before a long weekend of golf. Hope I can lift my arms to swing.

M/45/175
6 rds
Pull-ups
25/18/18/14/14/14
Hot Clarksville, TN

32/m/190

6 rounds

32/20/15/10/15/12

As RX'd.

5 rounds + 400m.

20/13/12/10/8

9/11/8/6/6/9/11

6 rounds
30;22;16;14;14;12

sluggish today

WU
.5 mi.walk on treadmill and stretch
PU
WOD
30/19/17/15/15/15 & 400 meter

7rounds in20:10
pull ups per round: 15,12,8,8,7,8,7=65
very humid out runs significantly slowed

9 orunds, 15 for 5, 10 for 4 non kip ( low chin up bar)

I'm w/out internet in the evenings, so I'm a day behind on my WOD's

M 23 184

Back Squat:
225 x 3
275 x 3
285 x 3
285 x 3
295 x 3
300 x 2*
275 x 3 (deepest set & best form)

Can't wait to give Nicole a go; I can't remember this workout for some reason, but I'm geeked!!!

31yom@185lbs
7X500m run
6 pullups - 20/12/13/12/12/12

36/M/195

Crossfit is awesome. Been lifting and running for most of my life looking for the magic combonation with lots of overtraining issues. I have found the answer here with crossfit. i am truly obsessed and will be a loyal follower. I checked the website out for a couple of months reading and following posts until i finally decided to start doing the workouts, been following the workouts now for 2 months. I feel like a little kid everyday getting on the website to check out the days activity. And this is also my first time posting. post results later. RLTW

30yom-185#......12/8/12/8/7/5/10....2 sets regular grip, 2 sets reverse grip...finished last set of p.u. at 19:10.......this was way more brutal than i thought....central ohio heatwave....

My first WOD and post. 7 rounds in 21:35, 6, 5,5,5, 5, 6, 6..

6rds
15/12/10/10/10/10
Ran on treadmill
kipping technique sucks
needed a partner today to push me
lets go DJ got yo ass home!

30/m/190

8 Rounds in 20:15

17, 12, 10, 10, 9, 8, 8, 9 = 83 total

8 rounds

strict pullups, no kipping

7/7/6/6/6/6/6/6 = 50

28/m/220

8 rounds in 20:20

16, 10, 8, 8, 6, 6, 6, 4 = 64 total

37/178/m

15, 15, 15, 12, 12, 6 (clock ran out during 6th round)

Ran on treadmill (downstairs), pull-ups done upstairs.

used rings put them up over the football uprights.
10
9
8
9
5
9
All strict pull ups, haven't mastered kipping with the rings. Have a good day.

m/37/6ft/168

5 rounds and half a run.

Pull-ups: 20, 15, 13, 12, 10 = 70 total

Added bonus: The pull-up bar is upstairs in my house, so between every set I had to run up and down the stairs.

Pretty happy with the pull-up numbers because they were all kipped. I am slowly but surely getting the kipping form down. Now I need to work on increasing my max rep. Right now it's in the 20's (did 22 yesterday).

First of all, fantastic video. I could watch this stuff all day. Can't wait for the cert in portland next month.

gaucoin #11 - did the baby come yet?

kelly moore- wow, as always great job and good luck at your meet!

20,10,10,10,10,10
plus 300m
my grip was my weak point

Warm up:
Jogged to the gym, performed 110 sit ups over the exercise ball, touching the floor, 70 leg lifts on the exercise ball.

Used the treadmill: NO incline, level 8:

400 meters w/12 pull ups (slight kip), 400 meters w/12 pull ups (more kip), 400 meters w/12 pull ups (lil more kip),
(reduced level to 7.5) 200+ meters

From the look of things, my runs must have been .4 of a mile, rather than 400 yards.

#35

I'll be at Fort Benning in 10 days to jump with my son at Airborne School, are there any decent crossfit gyms on post?

Dett

Jeff-@ home-
40-20-20-20-20-20-6 (time ran out on this one)

5 min rope skipping + CFWU without the Pull ups

Workout as Rx'd:

23 - 15 - 16 - 13 - 17 - 12 + 250m

Used kipping on al sets. The odd sets were chin up grip (higher numbers ;) ) and the even sets were normal pull up grip.

Running sucks big time!!

Age: 37
B.W: 155
wod: 7 full rotations plus run as rx'd
Sprints: 1% incline on treadmill (8.5 to 9.0)
Pull ups: 15/12/10/10/10/10/9

CFWUx3-pu

WOD:
pu's with 34lb assistance on gravitron

6 rounds + about 100m
20,12,12,12,10,10

I agree with Kate #30, Kelly Moore, you are inspirational!

I'm taking a rest day tomorrow so I can hit the weights in San Diego on Sat & Sun at the cert. Looking forward to meeting those of you going.

44y/210#

6 Rounds + 300m
30,15,12,10,10,10 = 87

Had to sub dips for pullups...

5 rounds
Dip totals of 40, 30, 25, 25, 20

Good workout.

5 rounds pullups kipped:

1: 19
2: 17
3: 12
4: 11
5: 7

Took a rest day from yesterday's WOD and watched the Rockies crush the Brewers 19 to 3 at Coors Field. I did several rounds of one arm 12oz curls and peanut shell crushers...time: approx. 3-hours

Thanks Nicole...thanks Coach.

Desert Boots huh? Sounds like a plan :D

Just curious:

I just started CrossFit yesterday (literally). Is this the only workout you're supposed to do? Or is this very flexible to be worked in to the everyday weights and such?

26 yom 6'2" 155#

CFWUx3

6 rounds + 2:00 bike
Subbed 2:00 bike for 400m run

24-20-16-16-14-15=105

Nicole?... Touche CF gods.

As Rxed

4 1/2 rds
7,7,6,5

Feeling stronger, but 85 deg. 90% humidity at 0600 and NO wind. I couldn't find the oxygen in all that water!

28yom/6'4"/215

8,6,8,5,4,4 Couldn't get a decent kip going on the bouncy pull up station I was stuck with. Ah well.

Unimpressive numbers by CF standards, but I felt damned good about it. Could not have done this three months ago when I started Crossfit.

M/130/20
6 rounds
15,11,9,10,8,6

20y/o m/6'2"/205

4th Crossfit workout

8 rounds, 12,13,10,10,8,8,8,8

couldnt do kipPUs on the bar at my local gym, had to do the runs indoors on a treadmill, just ran .25 mi at 9.5 mph

My third CF workout... This one i liked

7 rounds in 20:04

10-8-8-7-8-6-9

Pull ups are what killed me (being 255). Extremely hot with rain.. made 400's alright

M/19/6'7 255

It's gonna be a Magic Sponge day!

WOW, this was really over the top in terms of intensity.
I did not do as well as I had hoped, probably because of a 100 degree heat index here in South Texas? That had a lot to do with sapping my energy. Anyway enough excuses...
40/m/182
round 1: 23
2: 14
3: 15
4: 12
5: 11

6 rounds

21, 15, 14, 15, 11, 15 for total 91

Runs killed me, as usual.

M/35/5'8"/164

15,11,9,9,9,8,8,8= 77

8 rounds

#11 gaucoin-
I was wondering the same thing as Nadia, did the baby come yet?

#83 SueAnne-
Have fun at the cert!

Today is hotter than yesterday and I foolishly waited until noon to workout. It was funny though, that every 5 minutes L came out to the garage to inform me that the temperature kept going up by 1 degree.

K-
WU- Row 500 m 2:40
WOD with subs-
Row 500
jumping pullups
20-15-10-10-8

I had just started the last pullup set when the timer went off so I finished it.
Last time- 13-11-10-10 (w/ running on elliptical)

Followed by-
1800 m row
20 regular pushups (PR)

Kate

7 and a half rounds.

24,14,10,10,8,7,7

Good/Tough breathing workout

Ryan

M/152/29

Subbed 0.25 mile on elliptical for 0.25 mile sprints.

5 and 1/2 rounds.

10 / 7 / (1 and then 6) / 5 / 6 / 2.

19 and a half minutes. Had to change my grip on that 3rd set.

Total pull-ups: 37.
Elliptical 1/4 mile usually done in between 1:15 and 1:30, but on one of them, I accidentally made the level really high, and it took me about 2:00.

8 rds - 120 total

(30,20,13,12,11,11,10,13)

christopher meyer,

i'd say that if you do it hard enough, you won't need the "everyday weights". I've been drinking the kool-aid for well over a year, doing just the rx'd wods, and it's plenty.

just my $.02, hope that helps

7 rds

11,10,9,9,9,9,9 - 66

My first Nicole, its a good one.

7.5 rounds (200m on last)
10-6-6-5-5-5-5 some toe assist :)

31/m/215/6'5"

7 rounds in just under 20 mins

14,12,10,10,9,8,6

Total = 69

25/m/163lbs

as rx'd but threw in 50 bw squats plus another round of max chins per round to stir it up, this felt like a good idea at the start but hurt like hell at the end after y'day!

5 rounds
chins went 7,6,4,5,6,6,7.

As rx'd 6 rounds completed.
Pull-ups> 20, 17, 12, 15, 15, 15

41yo/f/165
5 rounds
run on treadmill .35mile each round(Treadmill downstairs, pullup bar up 30 stairs)
1st .5 incline 5.6mph
10jumping pullup
2nd 1.0 incline 6.1mph
10jumping pullup
3rd 1.0 incline 6.6 mph
10 jumping pullup
4th .5incline 7.1 mph
10 jumping pullup
5th .5 incline 7.6mph
10 jumping pullup

#27 Kelly you ROCK! great#'s
#83 SueAnn have a blast at San Diego cert!

Thanks FOZ. #'s to come later.

#88 christopher meyer,

Make sure to do a solid Crossfit warm-up x 3 each day prior to the work out of the day. This is a good place to focus on specific weaknesses while building a strong base. When done with intensity the warm-up is a good workout in itself.

Doing the CFWU and the WOD as prescribed (RX'd) is plenty...good luck finding energy to do extra. if you find you do have extra left over, start adding things to the CFWU to improve upon.

Just my $.02

Wayne.

29/M/180

6 rounds + 200m

18,15,12,12,12,10=79

M/28/215

Total: 5 rds + 200m
PUs: 20-17-14-12-12 = 75 total

Notes: Last time I did this I had 6 rds but only did 10 PU/rd for a total of 60. This time around did much better on pullups (75 Total) but only got 5 rds.

Do I get a hangover mulligan here? 100 deg heat mulligan? No? OK, I feel shame.

33 y/o m - 120' elevation hill, 100 yard sprint , 30 pull ups. Repeated course within 20 minutes...swallowed breakfast back down after it visited my uvula...

Male
Age: 30
Bwt: 135

CFWU x 3

Had rings with me, so did modified workout - as many rounds as possible in 20 minutes of:
* 400 meter run
* 5 muscle-ups
Result: 5 rounds + 400 meters

36 yom, 175
8 rounds: 17,12,10,9,8,7,5,5

43 y/o m 225

6 Rds in 20

10-10-10-10-8-9

That was one heck of a workout. It's all about the WOD.

Coach,

I really enjoyed the video; I found it elegant & concise. The cogent presentation masks the formidable achievement you have accomplished in interpreting the massive amount of often ambiguous empirical fitness data and fitting it to a superior method of fitness.

Thanks,
Mark

7 rounds + 400 run
34/28/21/16/15/15/15

a day late but.

cfwuX2

225
275
295
315 (broken)
295 (broken)
245
245

any x-fitters in va bch?

6 rounds 10,9,8,7,6,8 First time doing Crossfit and it is great.

40 yof, 148lbs

My first encounter with Nicole and I got it slightly wrong, as I started with the pull-ups instead of the run.
5 and a half rounds (6 rounds of pull-ups, 5 runs)

13, 13, 13, 10, 8, 8 using a -20kg (44lb) assist on the machine.

1 degree on the treadmill. I hate the gym's new treadmills with a vengeance as I always feel like I can't balance and will come flying off if I try to go much faster than 11kph. In the past I've let that limit me but tonight I decided to just go faster and hold on to the rail with one hand and that seemed to do the trick.

27/M/210
6 rounds...started and ended on 400m
10/8/6/6/6/5=41...its a start

much respect to OPT...unreal

i just started this program yesterday
im an athletic 302 lb man trying to get in shape

400 meters 5 times
17/12/8/3/1=41

7 full rounds + 250m (25,20,17,17,15,16,16)

That really beat me up, almost eight 400m runs in 20 minutes is rough. I wasn't feeling too hot before and I feel abused now, I think I've been a little stresses lately so maybe I'm fatigued. My runs were too lazy in the middle rounds so I didn't get the eight full rounds that I wanted. I'm still shaking 15 minutes after here, not my usual self today.

Pre-the usual
Post-TBA (KB's and pistols if I can stop quivering) and stretching!

Wow this was brutal. 11:00 am in South Texas, 100 degree heat index. I just did not feel ready but enough excuses.

male/5'9.5/180

round 1 - 23
2 - 14
3 - 15
4 - 12
5 - 11

M/25/208

First time posting on here. I have been trying to implement WOD into my weekly routine. I guess I have so room to catch up with the big boys and ladies on this site.

7 laps
51 pullups (slow and controlled)

Oh, no babies yet. This is probably the source of the stress, the anticipation is killing me!

7 rounds at the buzzer - 23, 15, 13, 13, 11, 11, 11
34/m/185

29/m/188

7 complete rounds in 19:53

21,15,13,10,10,8,8
400's fastest 1:21 slowest 1:48
Post WOD 50 GHD sit ups and row 500m in 1:43.7

Have been doing some of the "girls" WOD's
Did "Angie" two days ago in 19:47
"Barbara" was yesterday in 36:33

Looking forward to a rest day!

I think I got the WOD wrong...oh well

6 rounds - sub'd neg pu's 5,5,3,3,1,1

7 full rounds plus 100m
chins - 15/12/13/11/6/11/11=79

post: stretch and mock pukie who teased me a little on the 2nd to last and last run.

6 rounds-25,20,18,15,13,12 (20:27). total: 103, last time 79 for 5 rounds. Kip City, varied grips. Thanks, Nicole, Lauren and Coach! BW:175, Y/A:58

Runs were 500m.
30-20-15-18-10

Not wanting to destroy my hands further so kept the pull ups to:

20-15-15-15-15-15-15

6 x Laps were roughly 500m in the park, route already marked up.

For some reason I felt like I had no gas in the tank during the running but ok on the calasthenics. Pushed thru as ever, but think I'll have to put it down to dehydration and lack of sleep coming off a busy tour of duty this a.m.

Best of Luck to all for tomorrow's WOD.
'Pain is temporary'
Ben

crossfit warmup minus pulls and push ups
post some snatch balance and sit ups no kte

6 rounds running last 400 went 15 seconds past the 20 minutes

17 pulls per set for 5 sets for a total of 85 could have done more at the start would have ended with less total

M/29yo/6'4"/203#
6 Rounds:
17-9-11-11-14-11
Forgot how bad pull ups suck when you're winded!!

F/32yo/5'10"/153#
7 Rounds:
10-5-5-7-6-3-3

Not sure why the filters are shuttin me down

Heat index in south texas 100 degrees.
I really felt it sapping my energy. NOt feeling motivated but enough of the excuses.

round 1 23
round 2 15
round 3 12
round 4 14
round 5 11

oh lest I forget
I am: 40/male/180lbs

Great workout! To avoid getting stuck with zero pullups after round two, I had to sub: toes touching ground and giving a small nudge. 10-12 of those is all a pullup challenged individual like me managed to do... Total: eight rounds.

heat index in south Florida is 108 right now with 95% humidity. oh yeah it's hot!

M/35/225lbs/5'11" - This post is for fatties like me who read the posts in utter amazement. I've always been heavy & I maxed out at 275 lbs last Nov. I lost 50 lbs w/ diet, cardio, & weights, but I still didn't feel fit. I've been doing CrossFit for about two months, but I've been to embarrassed to post. I'm starting to feel some progress so I thought I would post for any others out there who might be in the same boat.

I did 7 Rounds of:
Run 400 M (+up the hill from the school track to the pullup bar)
12 jumping pull ups
Time - 19:20.35

While my results are pathetic compared to most, I wanted to share due to the difference CrossFit is making for me outside the gym. My softball league just ended so I compared my 1st 5 games (back in May before CrossFit) to my last 5 games (after two months of CrossFit). 1st 5 games - 6 for 18 (.333) with 1 home run. Last 5 games - 16 for 19 (.842) with 7 home runs and was walked intentionally 3 times. I also improved my base running and defense so that's a pretty dramatic difference in two months. I understand this is just old man's softball, but results are results. You have to crawl before you can walk and run. That said, I'll keep working and eventually I will be able to post with pride.

5' 10" 188 M

CFWU sub's push-ups for pull-ups

6 rounds + 400M run

PU 8-7-6-5-5-5 Total 36

Pull up still hard for me but still working at them.

4-5-5-6-6-5-5-5
41 total.
sweaty slippy hands.... grr.

8 rds:
17,16,15,15,13,14,12,10
Pull-ups dead hang on ledge.

6 rounds, 76 PU. PR on the first set of pu at 26 reps! The heat kicked my butt, it was just about 100 degrees when I did it, also, I had very sore legs from yesterday. Yesterday I did 1 set of squats for 21 reps, but it was BW plus 15 lbs! Another PR! Tonight I go on vacation to northern Minnesota, so I can relax and escape the heatwave. I definitely need a week off.

6 rounds, 76 PU. PR on the first set of pu at 26 reps! The heat kicked my butt, it was just about 100 degrees when I did it, also, I had very sore legs from yesterday. Yesterday I did 1 set of squats for 21 reps, but it was BW plus 15 lbs! Another PR! Tonight I go on vacation to northern Minnesota, so I can relax and escape the heatwave. I definitely need a week off.

HeavyD #136 Good Job

CFWx1
BWUx1
Agility ladder drills
30-22-20-15-15=102
Last time 6 rounds 100
hang power snatch practice
hot and humid

As Rxd.
12,9,7,6,6,4

m/37/172

CFWUx3 - PU
7 rounds in 19:43
58 PU (10/8/8/8/8/8/8)
1 round better than last time

#136, post with pride everyday my friend. Keep up the good work. Your battle should always be with yourself first.

5050505050505050505050505050505050505050505050505

m/187/34

6 rounds
pull-ups:
12/12/10/10/7/8 = 59

this is my first Nicole and very happy with my base line... prior to starting CF I could barely do 5 pullups in a row!
thanks CF

5050505050505050505050505050505050505050505050505

7 rounds.
20-12-11-10-10-10-8
81 pull ups.

20yo m 20:30
15,10,10,10,10,12
I managed 10 strict and 5 kipping on the first and half and half on the rest. My legs just didn't want to sprint after the squats yesterday

21/M/5'10"/190lbs

20,18,16,15,15,11,10
Went like 25sec over, so need to run that much faster in the future.

Then did x150 Box Jumps (24") accroding to the CrossFitOmaha WOD
25,25,15,20,20,20,20,5

No combat boots, though. The gym wouldn't let me :( Still, killer workout. I feel great...and it hurts to sit...

m 34 150

7 rounds

400's at 9.2 mph on tread at 1% incline

pulls
30
12
15
13
13
10
8
finished at 18:30, added one more set of 8 pulls instead of jumping back on treadmill

500m runs. Got:

20 (PB)/ 12/ 10/ 11/ 10 = 63 in 18:35

Was gonna rest today but this ticked the boxes for things I wanted to work on. Resting tomorrow before a weekends madness in Manchester.

Cheers, kempie

M/36/215 lbs.

run 1 - 2:30
7 prone grip
run 2 - 2:25
6 parallel grip
run 3 - 2:23
5 supine grip
run 4 - 2:20
4 wide prone angled grip +
4 negatives
run 5 - 2:13
4 prone

sweating like a horse

#136, Heavy D

You should be proud. I've got friend, 29, 280#, drinks, smokes and eats like he did when we were teens: fat, carb and more fat. He doesn't do anything athletic. I worry about him constantly, as does his wife. To no avail. Good for you for taking the initiative and then sticking with it. I wish my friend would do the same. Keep up the good work.

Substituted run for 2 min of rope skipping.
Horrible pullups.

3 pull ups

8 with jumping

8 with jumping

8 with jumping

7 chin ups with a break.

did CFWU before the workout and practised som eohs after.

The only pull-up appartus available at the station today was a 4"x4" beam. I chose to do jumping pull-ups. 10 each round.

"Nicole":

7 rounds with 10 jumping pull-ups each.

John West

only 98 degrees.
Ran 1/3 of a mile instead of 1/4
50 - 30 - 20 - 20 - 20 - 20
160 pullups only one tear.
Everyone with tears, try salt for faster healing and relief.

m/33/5'9"/175-[100 days since CF Columbus Ohio]

Day 100, and its "Nicole". You are one smart beautiful tough ...
Shut your mouth!
..hey i am just talking about "Nicole"

These were all static PU's since I can not Kip yet.

Round 1: 9
Round 2: 7
Round 3: 6
Round 4: 6
Round 5: 6
Round 6: 6
Round 7: Just completed run, no time for PU's

Total time 20:01
And I am wooped but loving it.

After CFWU walked to park and strung rings over basketball hoop post. Paved path around park is 1/3 mile, so I ran on the grass inside the loop and cut a touch on the corners.

6 rounds in 20 flat.

15, 12, 10, 10, 9, 9

65 total. Nice to see my results are over 50% what OPT did (barely). Today anyway! Nice work, man.

7 rounds
20/15/10/7/10/10/10

I was so sick at the end I was late for work today

M/37/175

This is one tough girl... I surprised myself: even though I'm still sick and taking meds that make me feel listless, I was able to crank out almost 7 rounds, with the biggest pullup set at 22 reps (strict - my kipping is not up to par)

400m, pullups:

8.0 mph, 22
8.0, 11
8.0, 9
8.0, 8
9.0, 8
8.5, 8
9.0, 8 (finished 7th round in 21:23)

I may have done 8 total and missed recording one, but I'll just claim 7 to be sure. I'm totally wiped, but impressed that XFit has gotten me to the point where I can perform well even when ill. In the past I would not have put forth the effort that I do/can now.

PS

While warming up for my WOD I saw a man running around lake merrit in OAKLAND Stopping at the pull up bar to do his pull ups. He was a three year Cross Fitter. Look around you they are every where.

Rowed 20/5 pull intervals on c2 for 30 mins in AM.

Round 1: 20
Round 2: 15
Round 3: 10
Round 4: 10
Round 5: 9
Round 6: 9
Round 7: 9

All 82 pull-ups kipping.
Total time 19:23

rnd 1: 12
rnd 2: 7
rnd 3: 7
rnd 4: 6
rnd 5: 6
rnd 6: 6
rnd 7: 8
rnd 8: completed 400m run only

A comparison to last time reveals my 400m run total has improved by 2 rounds and my aggregate PU total has improved by 12 (mostly as a function of my 400m run improvement). Avg Max PUs per row didn't really improve. I still suck at PUs...

25, 12, 12, 12, 13, 10

So many incredibly great performances. Kudos to Harry Hogg, Mary Ann, FBC, and Dutch! I prefer Lynne, where there is time to recover for max reps.

50/M/155

6 rds.; 41, 18, 13, 13, 12, 8.

44/176

7 complete rounds
20, 15, 12, 10, 10, 10 and 10 pulls to total 87 pullups. Runs outside and pulls on Again Faster bar.

M/30/197

Nicole: 9 Rds: 7-7-6-5-6-5-4-6-5 = 51

Used mixed grips throughout. Still nursing a sore biceps tendon, hard to extend all the way at the bottom, it's not a 'good stretch' feeling...

Stretch/Ab circuit/rotator cuff work

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

As rx'd x 6rds; 22, 19, 15, 13, 15 and 12. Ripped my callouses wide open, ouch...
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

as rx'ed 6 rnds: 18/13/11/10/9/10 +200m=71

i feel scrubbed by 168. great job with the pu's

BW 166 6 rds.; 17, 12, 12, 10, 10, 8 = 69

Warmed up with 1000M swim in pool - 19 min +/-

5 rounds - 20, 18, 16, 14, 15 = 83

I think my run was more like 440M... can't be sure as I was just guessing. I think I got spent during my swim & my running was more like lolly gagging. Oh well... gives me something to improve on for next time.

21/M/140
as rx'ed

Navy strict pullups
12-12-7-11

4+ rounds

sun was heavy, made things funner, & went into drift immediately

Male
Age: 30
Bwt: 135

CFWU x 3

Had rings with me today, so decided to modify the WOD - did as many rounds as possible in 20 minutes of:
- 400 meter run
- 5 muscle-ups
Result: 5 rounds + 400 meter run

Running and pullups...my 2 worst exercises. Oh well. 7 rounds in 21:20.
10
9
8
8
7
6
5
Treadmill at 1.0 and speeds between 7.5 and 8.3

Male

Age: 29
Height: 6'1''
Weight: 210

7 rounds

10, 8, 6, 6, 6, 4, 7

I just started crossfit 5 weeks ago and could only do one pull up, when I did 10 today it felt great.

6,5,4,2,3,3,2 (7 rounds)

fighting flu like symptoms so i didn't push it as hard as i could have

Oh yeah... 28M/5'6"/165#

#136 Heavy D - Keep it up brother.

#159 Oregon Lacross #39 - Go Ducks!

cfwux1

6 rounds: 21, 15, 13, 12, 12, 10

cool down (situps, supermen, pushups, stretch)

15,10,10,6,7,8,7,8,8
went over on time by 15 seconds
ran a 1:22 the first 400, then got slower after each one. still 9 rounds though.

144lbs/30yoa

CFWU x 3 (modified)

"Nicole"

ROUND # RUN TIME PULLUPS
1 1:26 26
2 1:30 15
3 1:30 12
4 1:35 11
5 1:40 10
6 1:44 10
7 1:36 10
8 1:13 (about 350m) Time ran out

94 total pull-ups (improved nicely, but same number of completed rounds)

Pullups were overhand grip w/kipping.

Here's my previous:
145lbs/29yoa

CFWU x 3 (modified)

"Nicole"

ROUND # RUN TIME PULLUPS
1 1:29 18
2 1:42 10
3 1:42 8
4 1:41 7
5 1:41 7
6 1:46 7
7 1:52 8

65 total pull-ups

Pullups were underhand grip, strict form, no kipping.

Comment #284 - Posted by: BrianG at December 12, 2006 11:08 AM

rowed 500m instead of run
10,10,8,8,8

M/36yo/163/5'10"

6 rounds at 20:42 (wanted to finish out the last few pullups):

19-10-8-7-7-5

Pullups were a mixture of strict/kipping (still working on the kipping). First set of pullups were "broken" as I rested after the first ten by hanging from the bar for a few moments. This was a tough WOD to do in the sun.

42yom / 148

CFWU x3 x15 (-PU)
WOD - Nicole - First time for this one and really liked it. This one played to my strengths.
7 full rounds. Runs on TM set at 1% and 9.0mph and were exactly 1:45 per run. Pulls were all kippers which I am finally getting the hang of:
35(PR), 20, 17, 15, 15, 13, 12 = 127

Post: Just to work pulls a little more I did 4 sets of 7 one arm ring body rows for each arm and called it a day.

12 rounds
pull-ups
0,0,0,0,0,0,0,0,0,0,0,0

23/M/175#

7 rds - 30,25,20,20,20,15,11 = 141 total
PR for total rounds completed and # of pull-ups.

28 yom, 180 lbs

8 rounds as rx'd

13, 12, 10, 10, 9, 8, 8, 8 for a total of 78 PU

I love this WOD

36/190
8 rounds, all 8 reps

20/m/165

7 rounds
10,7,7,7,5,7,5 = 48 (all pull-ups strict, full extension/chin over bar)

Wanted to get an opinion from some of the experienced.

For this WOD I was able to hang on the bar for a quick rest (we're talking a second) and pump out several more pullups, but obviously that ate up my time. Would it have been better to stop the pullups once the initial fatigue set in and go run?
Thanks.
-AlanR

M 33 205

25/20/20/17/15. When I finished my last set of pullups the time was 20:26.

Seven rounds with pullups 21, 17, and the rest 15. That was hard and fun.

Tariq

17/m/160
6 rounds
(15,13,12,10,10,10)

41/185/6'

7 rds

26
21
16
13
12
12
15
= 115 total

That one is a total A$$ kicker.

20/m/128

8 Rounds

22/12/9/9/9/9/9/9

+6 more pullups before time ran out.

#174 mas, I second your kudos and add you to them. Way to go.

17/M/175

WOD as RX'ed

8 rounds

pullups 11-10-9-8-7-6-5-4

really dissapointed with my performance. didnt go all out with the pull-ups and rested during the last 2 minutes. Guess we all have our bad days

age 23 bwt 200

21 minutes: 7 rds
pu
32
27
21
chin up
18
15
13
13

7 rounds
12,11,11,10,10,10,8 = 72

Tread mill 10 miles/hr. 1.5 incline

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 Rounds
20/10/10/10/11/11 = 72 pull-ups
(I really wussed out on the pull-ups today)

aww man, when i looked at the WOD earlier, i could swear it said "row 400m". oops, well, i rowed instead of ran; not sure how it would have affected things...

6 rounds - 5/4/4/5/5/6

6 or 7 full rounds and 1/2 the run of round 7 or 8. Yes, I lost count -- again! I did 12 pullups in the first round then 10 each round except for round 6 where I did 11.

Neil(50)

WOD as RX'D

5 complete laps + 100 mtrs

Pull ups 15(age pr)/12/10/11/10 total 58. Still not mastered kipping, but pull ups are getting better.

Runs on treadmill. Knees seem to be standing up ok, but trying to take a sensible approach to running and will start to increase the intensity as the the knees allow.

Have a good one

Neilfit.

vacation workout:
am - 1 hr bike ride
midafternoon: test drove a recumbent bike and did not kill myself
pm - 7 rounds in 20 min of
jump rope 120 skips
10 burpees
10 double kb swings (36's)

Day behind. Acted on my epiphany after watching the CF games and realizing that my squats were not nearly deep enough to count. Worked much deeper, maxed at 205 on ystd's squats. "Nicole" tomorrow.

Hey "Heavy D" and "Oregon Duck", strong work. Welcome aboard. Fasten your seatbelt...

I really like this one, did pullups before runs though.

20-10-10-8-8 = 56 total

20 pullups is by far and away a PR for me, I think the most consecutive pullups I had ever previously done was 10. Amazing what kipping can do.

27/m/196#

As rx'ed
6 rounds (14,12,13,12,12,12)

Just around 4 months into CF and just this week I have noticed things falling into place. I can push beyond the lactic acid/cardio failure, pullups are coming in, I all of the sudden can do ring dips, handstands aren't that far off. Really gets me excited for things to come! I guess the more thrashing about I do, it drives the hook in deeper.

Round 1 = 30 pull ups (pr!)
2 = 15
3 = 13
4 = 12
5 = 11
6 = 10
7 completed run, run out of time for pu's

20
15
14
12
15

5 rounds... 35/26/22/22/22 pull-ups total 127

"Nicole"

Rnd - Mph - PUs
1 - 11.0 - 22
2 - 11.0 - 10
3 - 10.0 - 10
4 - 9.0 - 9
5 - 7.0 - 7
6 - 8.0 - 7

Avg/Tot - 9.3 - 65

I sold the farm. Faster runs, even added an extra round, but I lost 7 reps in pullups.

Yeah, it was fun at the start!!! But it felt like I was dying in a dark tunnel at the end.

Last Time
Rnd Mph PUs
1 8.0 20
2 7.5 18
3 7.5 12
4 8.0 11
5 10.0 11
6
Avg 8.2
Total 72

28/M/168

12
10
10
10
10
8
8
4 time expired as I expired

Yesterday's WOD, 6ft/205lb/38

295/305/315/315/305/305/295

Looking for olympic lifting/xfit friendly gym in Houston, TX. Any suggestions?

20
12
10
15
10
8
got a call 9:38 into so i resumed when we got back.

42yo/175#/5'10"/m

as rx'd

17 pullups
12
10
9
8
8

19:10 ... 100 degrees and only 98 % humidity...Nice day for a run!

20
11
9
8
9
9
9
1 (ran out of time)

10.0 On the treadmill, 11.0 last 400m

165/m/36

subbed continous clock pull-ups (still with a bad knee)

9 rounds/minutes

35/m/180
CFWU (-pull-ups)
8 Rds Complete
12,11,8,9,6,6,5,5 Total 62

Really like this one.

180/m/24

7 rounds plus 250m
30, 20, 16, 15, 15, 15, 15

M/32/169lbs
~429 meter runs (not counting the stairs from the gym to the track)
5-5-5-5-4 plus another 2/15ths of a mile

First time w/Nicole.

As Rx w/strict PU:

6-6-6-6-6-6 = 36 PU

+37 sec. run before time was up.

Oh and CFWU x 3 ( - pull ups)

a rx'd

20/13/10/11/11/10

75 pullups altogether, 2 more than last time.

7 Rounds
12
8
7
7
6
5
4

23 y/o male
155 lbs

7 Rounds
15
14
12
13
13
13
13
one extra 400

28/f/110#

6 rounds

30-15-16-15-12-17

runs on TM at 8.0, kipping pull-ups. 30 is my new pull-up PR, previous was 22.

pre: mix of CFWU+Burgener+snatch transfer skills
post: nothing!

M/19/153

32-18-12-12-12-12-10

M/24/153

14-12-8-7-8-6-7
20:49

Got many stares while doing this one. It was great but i think i can do better. This is my 3rd week on Crossfit and I luv it

39yom/188 lbs
Five and a half rounds in 20 min on treadmill @ 2% incline, various speeds starting at 9.5 and going down. 22/13/12/11/12. Weezing. Stares. Sweat. Alot of sweat... and weezing. Am I the only one in Charleston, SC? Can't be...

25/m/163
6 rounds
18,15,12,11,11,12
Did 3 rounds on treadmill, 3 rounds on eliptical because of ankle.
Bet I could have done another round but had machine issues/long walk to pull-up bar.... next time.

I went to the playground to do this workout, and I'm about 12-15 minutes into it when this (approx.) 2 year old boy shows up with his mother. So I finish a set of chins and go for my last 400M run, on the return trip, I see this tyke running after me. Of course, I start laughing. When he sees me coming back, he turns and starts running away. As I get closer, his mother can see I'm laughing and says "He just took off after you." So I do what any fun loving crossfitter would do. I start playing with him. I chased him back to the playground, then with his mother's permission, do my last set of pull-ups with him on my back, laughing the whole way. The when 20min is up, I collapse in the sand, and he lays down next to me... for about 10 seconds before getting up and wanting me to go play some more. I guess every crossfitter had to start somewhere. Wouldn't surprise me to see him posting on here in a few years.

P.S. I forgot my numbers.

14-12-11-10-11-11-11

M/44/160
26/20/16/15/15/10 = 102

Can't extend all the way with pu's (shoulder still)
used elliptical instead of running

6 rounds
7-8-5-7-6-6

Did 12 more pu's just to make sure I am good with my kipping form, it's been a while.

5 rds on the treadmill 1.0 incline
max pullups 20

tough workout.

To the Crossfitter who said hello to me today in Pure Fitness in Scottsdale:

I apologize for blowing you off. I was just in the zone and not thinking. On my next treadmill session I realized what I did and felt like an ass (Because I was an ass) and wanted to make amends, but hadn't any idea what you looked like. Again, I'm sorry, I hope we cross paths again.

Kevin

34/M/150

7 Runs, 6 Sets of PullUps
16, 8, 11, 9, 8, 9

25/f/128#

breakfast: run 5.25 miles = 37 minutes

WOD:
5 rounds even, pull-up counts at
8, 9, 10, 11, 8

shoulda put more effort into holdin onto the bar. damn sweaty handz :-P

18M/162/6'0
21, 16, 16, 15, 12, 12, 15
7 rounds. Completely kicked in at round 7. People looked at me like I was crazy (As always).

P.S. If any CrossFitters are in NASHVILLE, look me up! Since I moved from Colorado I haven't found anyone who's crazy enough to try it.

26/m/170

11,9,10,9,7

The heat in Tulsa sucks.

33/m/215

6 rounds
Injured left bicep last month and it's still not fully healed so subbed push-ups instead.

Used the WOD [as rx'd] as a warm up for yesterdays WOD:

16,12,11,6(slipped off the bar),10.

Back Squats 3x3x3x3x3x3x3 = 135,155,175,195,215,225,235(f)

#198:

I also took a "hang" break to pump out more pullups.

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 2 negative HSPU per round. Jog 750M, stretch.

Run 400 meters: 1-1-1-1-1-1
Max rep Pull-ups: 13-13-10-7-6-10
Foam roll after
Compared to 061211: 11-10-7

Usually take my rest day on Wed but this week took it today. Good thing since I had only 3 hrs sleep last night. Hopefully will be rested to hit this WOD well tomorrow.
Erin

10-8-7-8-5-7 + 300m

13,8,8,7,8, and a run
44 total PUs

181#/M/37 yoa

172

33-30-30-30-30-25-24

I strategized, yet the last two rounds were somewhat of a max effort... it was a grip smoker!

181#/M/37 yoa

172

33-30-30-30-30-25-24

I strategized, yet the last two rounds were somewhat of a max effort... it was a grip smoker!

Been off for 3wks on vacation and a week sick. Been back at xfit x 1wk! Kicking my butt! Today 8 1/2 rounds 20,10,10,10,10,10,10,10. My calouses were kiling me, having a problem with grip too.

400m run
10 pull-ups
400m run
9 pull-ups
400m run
8 pull-ups
400m run
10 pull-ups (got a second wind for the pull-ups here)
400m run
8 pull-ups
400m run

Feel pretty good.

bw - 196.5
6 rounds
pull-ups - 8-6-6-6-5-4 (35)

35/M/175

6 rounds, no breaks

15-12-12-12-12-12 = 75 all kipping on a wet playground straight bar

I knocked this one out in my development and at the playground across the street. 400m distance was an approximation, but it wasn't short. I completed this WOD in the rain around 20:30 hours. It was probably one of the most refreshing workouts I've ever had after living in a blast furnace for the past few days.

30yo/m/185

As Rx
6 full sets, finished last run
20, 13, 13, 15, 15, 15 = 91 pullups

Run speed really decreased as 20 min went on...a mess trying to finish at 8.0...

5 rounds of:
400 m run
10 assisted pull ups

6 rounds
treadmill runs
25,20,15,13,13,14 = 102

23/m/190

CFWU

rx'd

5 rounds
18,12,10,9,10

only got 16.26 in my gym decided to close 20 min early

7 rounds
13,9,8,7,6,6,5 = 54

A little off because I did 8 rounds last time but I felt stronger doing this set. Next time at least 8 for sure.

5 round, 12,15,15,15 with assistof 40pds

27m/126/6'1"

6.5 rounds
10, 10, 5, 5, 5, 5 = 40
Ended on the run, no gas left for pullups

Went conservatively on the pullups, left forearm twing on lowering. Ran hard.

Jae

On Rings minimal kip (I can't kip well on rings)
8 rds + approx 200m run
20,12,9,8,9,9,7,8

6 rounds 124 total.
40/20/15/16/17/16

my first time making love to this girl

warmed up ~2.8k walk/jog intervals with sedentary dad and sis (hurray, he's finally starting to exercise at 63yo!)

6 rounds completed
20pr, 16, 14, 14, 14, 14 + completed a 7th run by 20:43

interesting phenomenon - this is the first WOD I can recall besting my expectations. Thought i would get 5 rounds. Became mentally difficult to keep givin 'er after that mark, but I did.

missed yesterdays WOD, those squats look tasty for tomorrow morning...

4 rounds

accidently reversed the order of the rounds, did the pullups first. about felt like i was gonna die on this one. While runnig after 200m i had to remind myself that i was supposed to be sprinting not barely jogging.

pullups 20,15,13,15

Ok, I'm not going to post times or reps. I'm to embarrassed. But at least I got started. We'll see how well she treats me next time.

285#/43 yom

sub jumping pullups

5 rounds and 64 jumping pullups

36/M/250

First time for this one.
Damn! I am heavy.

But it was FUN!

5 rounds
6 10 8 7 4

Can't wait for Tomorrow.

d

24/M/148

7 rounds (33,18,17,15,15,15,2)= 115 total

I have to agree with Rob(#254) this was definetly a grip smoker.

46 yom 200

7,6,6,5,4,5,5,5

26/16/15/15/13/13

f/24/105

6 rounds

20,20,15,15,15,4

Since my pullups were jumping, there was no 'max reps' really, i just decided on 20 then 15 (then ran out of time the last round)

all runs at 10mph on treadmill (fastest they will go)

F/34yo/145/5'4"

I just started Crossfit, this is my first post.

5 rounds: 11-8-7-5-4

All pullups were jumping or with some assistance. After the alloted time, I finished a sixth round with 3 pullups. Woohoo!

14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

7 ROUNDS
400M ROWS
PU'S 10,11,12,10,12,11,10

14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

As Rx'd:

Justin - 6 rounds, 79 pullups
Russ - 7 rounds, 86 pullups
Tyler - 7 rounds, 72 pullups
Trev - 8 rounds, 105 pullups

M/17/135

8 rounds + 300M

13,9,8,7,7,6,8,8

8 rds @ 12-10-8-8-8-8-8-8 pu

forgot to mention a total of 66 pullups

May have been the heat or the squats from yesterday but my legs felt heavy. And at 145 I know they ain't heavy. Must of been the heat. 5 rounds 19,13,16,13,16

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (Subbed 2-2.25 minutes of hard elliptical)
Max rep Pull-ups

Post number of pull-ups completed

6 rounds 63 total (13,13,10,9,9,9)

#136, Heavy D - That's impressive man, keep up the good work. you completed 7 rounds in less time than me, and I'm 27m/180#... really, good work.

#162 Edevine - agreed, I can relate too well - 35yo brother at ~280#, smoking, he used to be so fit.
Heartbreaking sometimes. But taking a step back from it, I'll just keep setting my own example and see if I can carve a path the people i love will want to follow...

run was about 500m to the pullup bar
20
15
15
15
+300M or so

I can't believe some people did 8+ laps... amazing

also did the 7x3 squats today, all at 125

Subed row for run, and let me tell ya, the row takes a little off the pullups...

56/M/189 17,14,12,12,10

46/F/125 worked late, needed a day off

23 yof

130#

12-10-10-10-10

Subbed with vertical pull-ups.

hi from Australia,
35yo M 87Kg 9,9,9,9 no excuses

26 yom

192#

15-10-10-10-10

0630 hours

5 rounds in.

10 Kipping pull-ups ea.rd.

slow on the run.

165/m/20/5feet8
7.5 rounds
1-4 pullups
2-10
3-6
4-10
5-10
6-4

25/m/185

Nicole as Rx'd:

5 rounds - 7, 8, 8, 8, 6.

I'm smoked.

50/195

6 Rounds
26-20-16-14-14-13

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:

1. 30
2. 20
3. 15
4. 15
5. 15
6. 20
Total: 115 pullups

Running sucks, but felt alright about the WOD today.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/m/175

15 mins (not enough time for the full 20), 5 rounds

400 m at 9.0 on treadmill at 1% incline

PU: 8, 8, 6, 6, 4

First time doing this workout. Suck at pull ups. Looking to improve next time.

43yom/167lbs

First time doing this one. 5 rounds:
10,10,8,7,4

At least I have a lot of room for improvement!

32/M/72"/165

WOD as rx'd

5 rounds plus 350m.
32-12-12-12-15
Should have switched grips to get a few more reps in but wasnt sure if that was allowed.
Each 400m run included 4 flights of narrow stairs to get to our CF space. The stairs at the end of each run was a brutal killer. Huge difference from running on a flat track or surface.

d - 29m/175

30,20,15,10,15,13 + 200m

tried a supinated grip on the round of 10 and grip failed real quick...mixed grip on the first round of 15 was also a disaster...stick to pronated grip from now on

j - 33f/125

10,10,10,10,10,5

20/10/10/10/7/7/6/7
on the last set I got the 400m in but didn't get to the pullups.

First time doing this workout.

6 rounds + 400m
27,20,18,16,15,10=106 PU

did this about 1 pm in FL, 99 degrees out. Should have waited til it got a little hotter I guess.
Ran seven quarters - between 90 and 100 seconds, and went 11-9-7-7-7-7 on the pull ups

age 41
bwt 208#
15 min. stat. bike
300 jump ropes w/ 20# vest
CFWU minus pullups x 3
WOD: 7 rounds w/ 20# vest. 10 kipping pullups on each round.

37m/185
no warmup (no time)
7 rounds, but the last pullups were in "overtime"
11/11/11/11/11/11/8
prob could have done more pu's in the early rounds...

27/m/205
have not rowed in a long time so i subbed rowing for running today.
8 rounds
PU's-10/10/8/10/9/8/8/6
=69 PU's

crud, I did it backwards. Well, I got a good baseline for max pullups at least.

24/11/11/9/13/10/10
+ 10 + 50m

alternating pronated and supinated.

I shredded my callus on the very last rep, probably because I was kipping with a close, supinated grip. Now my index finger is a little numb. weird.

8 rounds
17/6/5/5/4/4/3/4