This one looks like a ton of fun! Ouch!

Kelley, You are sick bro!
Tony, Jason, Adrian that was amazing!
I have something to work fo now...
At BW 155 i have a little ways to go.

I knew I should have gotten autographs while I was at the Cert. Kelly, you jerk what I dead lift. Unbelievable!

Holy cow which reigns above!! that was really cool to see. Awesome job Kelley, Tony, Jason, & Adrian!

Now that's a '300' workout!

(Sorry, someone had to say it ;) )

M/37/188
Yeah! As Sick as it sounds, Nicole is my favorite CFWO!
3xCFWU (10 pullups each rnd)
Made 7 rounds in 19:55
36-22-21-19-17-15-16 = 146!

A 16 PU improvement over last time! I've been doing the Armstrong PU Program from NAVYSEALS.COM and it is definitely helping out! Check it out!

Tony B. - Proud of you brother. Jason - you make us little guys proud, but brother, you push pressed almost 300, you could have jerked so much more!! Great job to all of you.

To clarify, does "max pullups" mean as many as possible in one hang or without stopping your kipping rhythm.

that is amazing, but what is the verdict on behind the neck versus in front? i do my presses and jerks from the front usually, and i've heard from more than one reliable source than going from behind the neck can be dangerous for your shoulders. On the contrary, we did just see solid evidence that behind the neck might be a stronger starting position.

I KNEW it! I can definitely improve over last time. Going for 60 - 70 if there's space to use the nice bar.

hey all, a question about soreness-- conventional wisdom usually says to give a given muscle group at least a full day of rest between workouts, and not to work muscles that are still sore. i think the thinking behind this is that it's not good to tear up the muscle fibers while they're still repairing. but i've noticed the crossfit workouts sometimes call for back to back days of similar movements (like clean and jerk followed by snatch)-- my question is, does the crossfit outlook recommend working a muscle on a given day even if it's still SORE and tight from the last day, or does it assume that people doing these routines have reached a level of fitness that they would have already fully recovered from the last day's exertions in only 24 hrs?

thanks,
steve

You guys made a lot of those look way too easy. Solid work.

Wow, what an impressive feat by you guys. K*star, you truly are a manimal! I also noticed how everyone's form stayed the same from first set at 95#s up until the last set. The consistency looked great.

I have to say the music has gotten better and better! Keep up those mixes!

Crossfit HQ and Coach,

I have been crossfitting for about a year now with the same phenomenal results that I have come to see on this message board from many others.
What is so impressive to me is that, day after day, the information, photos and videos that are posted are just mind blowingly cool, fun and informative. The interaction from the community is a perfect mix of good training and good fun with a dash of healthy controversy.

Thank you....

Have Fun, Train Hard,
Billy

I've done this workout once and it was a real killer, but I'm not sure exactly how it should go. I did 22 pullups the first time, 12 the second, and 9 for most the rest and did 8-9 rounds (lost track). Am I really supposed to go to fall-off-the-bar-pullups each time or should I try to average this out to a more consistant performance?

Damn that was awesome. Looked like you guys were having fun with that one.

Shoot...CrossFit does not build good top end strength...

#8 - it means until you can't get your chin over the bar, and you can't let go of the bar or rest off the bar. Kip or deadhang doesn't matter - though kipping will get you a higher total score as you won't drop off the bar earlier as it is more efficient. The real key to this workout is to not have to run many 400s as they are going to suck the wind out of you, and it is less time doing pull-ups. The more time you can stay on the bar doing pull-ups the higher your total pull-up count will be.

Kelly, you do all us Physical Therapists proud!

A question to throw out to Coach and anyone else who may be able to help me. I have a coworker who has been diagnosed with:

Carnitine Palmitoyl-transferase Deficiency

It is a rare genetic disorder that doesn't allow the body to break down fat for energy. Therefore, once a person's primary energy source is used up (glucose), the body begins to automatically break down protein, basically putting the person straight into Rhabdo. She says she is okay exercising for 20-30 minutes normally, but I have concerns about having her Crossfit. She loves the WODs, but is it safe for her to perform high intensity exercise when she could quickly use up her glucose stores and go into Rhabdo?

#18 - that seems to be a good question for her doctor or a doctor.

Sweeeeeeeeeet video, that was an awesome performance. Which one is Tony B?!?

is the rumor true that tony was working the camera simultaneously by remote while lifting thus only adding to his total work output?

#11
I second that question. I'm dealing with a lot of soreness as a new crossfitter. Is it a good thing to be sore and work through it? Or am I just too out of shape to take on Crossfit 100 percent right now?

Kelly - you freakin' rock!! Way to crush the goal and then some!! Back-hand high fives to you. :)

Hmm! If I could get my body-weight overhead (288) I'd be getting close. Maybe in a later lifetime! You guys are FREAKIN' AMAZING!

If you are getting to many pullups while doing 'Nicole' (LOL), try subing row for the run. That kicks your pullup numbers into the cellar...

49 M BW 162 HT 71''Looking fwd to the 400m run & max pull ups in 20 min. With the risk of putting my foot in my mouth.I am shooting for 2400m & 120 pull ups.
I see spots on the horizon. Sure wish I knew about this type of working out 20 years ago.

My oh my, going heavy to the sky!
Nice lift boys!!
Gotta love this stuff.

#17...
That's one way to look at it, but getting more than 10 400m runs during the Nicole might be just as beneficial to some, then just focusing on your MAX pull ups.

In true crossfit fashion..we should focus on all the movements in the WOD not just those that you feel comfortable with.

Your recommendation is one tactic, but unfortunately new members may shrug off the importance of Maximum velocity in each run. Possibly we should post to comments, both our max pull ups AND our 400m splits...although you'll need someone timing you or a fancy watch.

~It doesn't have to be fun, to be fun~
Peace out.
AJ

That pursuit was freak'n cool! I was cheering you guys on from the computer, couldn't help it, that was Cool!

Johan in Rotterdam,
I'm a few days behind and just read your post from the "Michael" day where you shared that you are reading "Rich Dad, Poor Dad". You may want to Google this and read some of the reviews. Check out what John T. Reed has to say about Kiyosaki's advice and Slate has also reviewed his book (franchise).

On preview here is a sample from a blog written by a gentlemen named Trent Hamm. His blog is titled "The Simple Dollar".

"Today, I’m going to write about the one personal finance guru that I actually feel is fraudulent. Even worse, his advice has some very serious flaws to it that can lead people down a very dangerous path. Today, I’m going to discuss the author of one of the most well known personal finance books ever, Rich Dad, Poor Dad: Robert Kiyosaki. It won’t be pretty."

Take the detailed review for what you will, but please inform yourself.
Regards,
MPH

M/22/175
CFWU X3 (10 pullups/rnd)

4 rounds in 20:01. 15-15-15-15

Strong work Kelly!

Kelly you ROCK!

Workouts like these are what I've been looking for all my life! The only thing that has ever come close to the pain and satisfaction I get from crossfit is probably MMA training.

Did Tuesday's workout today M/29/190 as Rx'd 19:30. Only cried a little.

Had a guy come up in the gym after I had collapsed post training to try and sell me on becoming a "million dollar body" coach. For fun I checked the website and it actually shows a pyramid pay structure to describe their pyramid scheme! I can't believe how much chaff is in the fitness industry for the uninformed person to stumble upon. Makes me all the more grateful for this community.

On to Flagstaff!

17/m/160
6 rounds
15-13-10-10-8-10

this one is going ot hurt....

what does CFWUxN mean? i know the CFWU means warm up, but does the xN mean N rounds?

KStarr is getting in the bad habit of making everybody want to be stronger. A dangerous man...

Great job guys!
That looks so fun. :P

#11/#21

I have read articals that say that exercising the same muscle group, even if it is sore, can be benificial in helping them heal faster. It comes from increasing the volume of blood and oxygen flow through the muscle fibers. But Crossfit is very intense, so I wouldn't so much worry about exercising the same group as I would scale back the exercise depending on how sore you are.

AWESOME work guys!!

VERY inspiring video! The most I put overhead was 210 or 220 can't remember, but this makes me think 300 isn't far off...

WOW! Stellar work on the OH 300 challenge guys! Kelly, that's phenomenal! Get some!

hell yeah dr. starrett!

Solid efforts, great video.
Thanks.

That video was cool. Knowing I am still a long way behind these guys makes me feel good. Many years of Crossfitting ahead of me.

I am going to do this WOD on Saturday. The first time in 6 months I have run because of my heel spur. And because running is my strong suit I can't wait!

Does anyone have any suggestions for a substitute for pull ups? I am on the road and the gym where I am has no pull up bars.

33/M/175

7Rds
16-10-10-10-10-10-10

Time 20:07

A question for CrossFit moms:
(Guys if you can help, please do)

What elements of the WOD's best helped with post-pregnancy weight loss and a return to a fit state?

My wife is one month post-delivery of our second child and is seriously considering what she's going to do to get back in shape and lose the weight. She's obviously watched my progress, but is daunted by the lifts and intensity. Therefore, I was hoping to build her a program based on the more basic, yet effective elements of CF, i.e. Tabata, sprints and bodyweight exercises. With that said, I don't want to go at it haphazardly. I want her to succeed and for this to be a stepping-stone. Which is why I ask what has worked for all of you. Any responses or e-mails would be much appreciated. Thanks.

Eric

CrossFit animals one & all!
Great work, incredible strength!

31/m/220

6-7-7-7-5-6-8-4

Pullups done one hanging climbing blocks. Building a PU bar is next on my garage gym agenda.

I have a lot of work to do on my pullups...Still not much of a kipper. Subbed 400 m row for run. 8,9,7,8,8,8,7+400 m row 20.0 minutes even

Great motivation for my day by watching the fellas - thanks guys - Great Job!! ;]

NN NN NN NN

36/m/190

15-10-8-7-5-2

Total 47 points

Loved the Video. I was cheering over my morning coffee.

Kelly, you are an Alpha Beast, and have my respect.

bw: 190

Subbed elliptical for run. 20, 15, 12, 10, 10, 7. Grip was limiting factor.

That was AWESOME!!! Congrats guys.

5k warm up

12,13,14,15,16,12,13

6 rounds + 200m
26/16/17/13/15/14=101 total

Not my best, but I got more on the first round.

Taking the next few days off to go to Florida for the Florida-Auburn game. Go Gators!

First WOD back from rehab stint.
5 rounds in 17:47

11-10-10-8-5

Stopped short because of the blood squirting out of my hand. Think it may be time for gloves.

28/m/205

M 48 70" 176

"Nicole"

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

22/21/21/21/20/21

4 rounds + 300 m at 20 minutes.

Finished round 5, total time 22:10

Pull-ups:
16(PR), 13, 10, 11, 10

Total: 60

2 flights of stairs + about 50 m between treadmill and pull-up bar. Spent a lot of time huffin and puffin in those stairs.

24/m/175#

My legs felt awfully heavy on those runs, and my PUs were killing me (had to do them at a local playground on a low bar, L-sit style)

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

Impressive video guys! But then again, what about crossfit isn't impressive? Who in crossfit isn't impressive? I'd love to see more videos of even more people which is why I bounce around to all affiliates websites checking out what new WOD's and videos are posted.
Train hard or go home!

Holly Crap! Impressive guys. Good to see J & Tony B in a video.

Awesome work Kelley!

39/M/183

3xCFWU (-PUs)
7 rounds on 0.3 mile loop: 10/4/5/4/4/3Jumping/2
After: PUs:5/3/2/1

Great work out! 1st time.

With regard to muscle soreness, Just work through it. I am in the 40+ category, and have been doing CF 5 days a week for two years, I am sore everyday, but my results have been amazing, I feel the best during the workouts. Some days I listen to the body and backdown just a bit. I am in the best shape of my life, and give the 20 yr olds a little competition. Dont think this stuff to hard just do it.

Age=27
BW=185

7 Rounds
20/20/15/15/15/15/15

Beat previous time with an extra round.

35 yo male 177lb
Managed 6 rounds in 20 minutes.
25,25,20,20,15,19=124
Beat my previous by 1 rep, but had better, more consistent reps. Quite pleased with that results.

7.5 rounds

kipping pullups

15,10,8,8,6,7,6

6 complete rounds:
26
19
13
12
11
11

Got thru 100m of 7th round before timer went off.

28/m/165/5.9

7 Rounds + 200m
6/7/8/9/10/8/8 = 56

#51 Eric,

My girlfriend has finally given in to doing Crossfit with the kids. She has been very happy with doing the Crossfitkids workouts. Trust me, these are a great starting point I think for anyone who feels the normal Crossfit WOD's are too severe (even scaled down). Check out www.crossfitkids.com and go. I think there is actually a link of the Crossfit main site. I hope this helps.

Great job Ashley! Way to get a PR in the fifth round!

Watching the video, I was rooting those guys on for every attempt. Excellent job by all!

As rx'd:

6,8,8,10,6,4= 42 total

Hands kept slipping on the bar. Runs on the treadmill.

As for the questions on back-to-back training on the same muscle groups. I'm not an expert or a biophysics major or anything, but I have a couple of "idears based on my edgumicashun" of training.
When I was bodybuilding (thank goodness I found you guys) I always read to give the trained muscle group around 48-72 hours to recover because muscle growth actually occurs when your resting. This works great for professionals because they get paid to 1. lift, 2. eat, and 3. rest.
Unfortunately, life (and thus the CrossFit philosophy) tells us that sometimes we go to the gym in the morning, then go home to a child that wants you to carry them everywhere, then have a car stall out and you have to push it into a parking lot, etc., etc. Haven't we all had days like that?
When I was in the Army we would run the same route all the time. Occasionally I'd run the guys past the ending point just to break their hearts and let them know that rest isn't always an option.
I think the back-to-back training has the same effect, because training the mind to be able to push through is as important as training the body. Oh, and I'm sure it's good for you in other ways too but I don't have any way of explaining it except I trust that Coach knows what he's doing even if he makes me spill my tea sometimes.

34 yoa/155#
7 rds, 15 PU each round.

War Eagle Mary Ann. Not sure I'll be able to show my face after the game, but War Eagle!

My traps are still screaming from Tuesday and the Sumo Deadlifts mixed with a smattering of thrusters. And then... more pull ups? If you asked me what I thought of this, I'd shrug, but my shoulder motion would not be visible to any objective observer. I sleep with my arms under my pillow, but these days, I cannot even do that without waking myself up in pain in wee hours of the morning.

11/10/10/10/10

All kipping... and when I say "kipping" (the default pullup of Crossfit (tm)), I mean swing like a male gymnast on the uneven bars, doing everything possible to use body momentum and minimize poor widdo shoulders.

I got a good sweat, though.

31/F/158

first time doing "nicole" -- did this at my apt. complex's playground.

400m jog
CFWU x2 (did great "GHD" situps on picnic table!)
"nicole"
6 rounds 19-12-12-12-12-19

kipping/jumping pullups until last round, then just jumping. grip, as usual, was limiting factor. was staving off pukie from first round... just one of those days!

i'm off to Berkeley with my soccer team. look out Bears!
ck

Question - How many box jumps would be the equivalent of a 400m run?

37/M/187.5

5 rounds + 400 meeters
16-20-12-15-12

I used different grips every round, and kept to strickt pullups until failure then got in a few more with kipping.

What an awesome video! I definately have something to strive for. Today's wod was great but I still didn't hit 100 PU's. Next time no problem though.
nolan: 29 19 10 12 10 9 2(time ran out, I could've gotten 3... haha) total 91
chris: total was 38 (the little bugger did great on the sprints too!)

That was just sick...Absolutely incredible! Great job. Oh if we could all be like that...someday!

45m200
6 rounds with PU: 15,15,15,13,10,7

did 7 rounds during the summer, but that was on a track and I did this one on the treadmill today. although the treadmill is slower to get going on, a cold I have been fighting probably had as much to do with my time as anything. improved on the pu's. and one tough muther of a workout, but aren't they all?

7 Rounds (sitll doing pullups at 20:00).

All runs around 1:45 or so.

Pullups: 10, 10, 10, 6?, 8, 5, and at 7 when time ran out. Grip was what failed on pullups.

6 rounds: pu - 30,24,18,15,11,11
+ 400m run (had about 15 secs left but somebody was on PU bar)

as rxed 15 hours after last wod
26 13 17 15 15 16 11 10 = 123 8 rds

p.m. ?

10-8-10-7-6-6-5, then 1,1,1,1,1 to finish the last 35sec.

used a fat scaffolding bar, grip was slippery, also did Angie last night as 5k sub. Body=tired

30/m/190

8 Rounds: 20:04

20, 17, 12, 12, 13, 12, 13, 12 - 111 total

#1 Eric (edevine)

I had a baby last year and I can tell you that EVERYTHING in CF has contributed to my getting back in shape -- make that the best shape I have ever been in. After having to spent my preg on bed rest, I was pretty weak. I started just doing the simplefit.com work outs, and after a month of that I was able to go to the puppies version of the BrandX WODs. Just make sure she gets the all clear from her doctor. And make sure she asks about any seperation of the abdominal muscles that may have occured. There are certain exercises she can do to reduce this starting now so that she can go to full sit-ups once she is cleared. Feel free to e-mail me with any questions.

Pilar

#84 Bladeboy

In your warmup do a round of high intensity box jumps for 1:30 straight and use that number of reps as your target for the WOD.

Good Luck

24/f/5'6/149

4 rounds + 400m in 20 minutes. Pullups: 8/5/6/5

didn't get my chin over the bar on all of them, but I was concentrating on trying to string kips together, and improving my horrible grip strength.

BW 170

7 rounds + 121 pull-ups (30/15/15/15/15/15/16)

1 round less running than less time but 11 more pull-ups.

Awesome video.

Tony, nice to see you in one of your videos! Great job guys

23/m/162

dynamic stretch +

12-15-12 back extension
12-15-12 sit ups
5-5-5 HSPU
10-10-10 knees2elbow

Onto that marvelous Nicole:

Complete as many rounds in 20 minutes as you can of:
Run 500 meters
Max rep Pull-ups

First timer, only 4 rounds =[
9-8-8-8 (deadhang since I'm still learning those kippings)

may the force be with yall fellow crossfitters

wou'ha

41yo/f/163#
CFWU x3 no pu
jump rope 5 min
Nicole (500m runs)
4 rounds + 350m
iron woody green band pu 20, 20, 20, 19

i officially have my new fitness goal. 300 overhead. Great work, Kelley and the guys. well done.

Finally used the kippings. They were sorta ugly but...

6 rounds & 70 pull-ups (19,12,12,9,7,11)

6 Rounds + 200 M
13-13-10-6-6-5=53
First Crossfit in about 6 weeks hopefully I'll pick it back up

8 rounds

strict pullups, no kipping

9/8/7/5/5/5/5/6 = 50

I'm just asking because I don't know. I'm new to O Lifts and my wrists are extremely tired and feel weak. This gets better with time right? Should I keep pushing through the WODs each day or give a rest day? I need some feedback.

m/6/37/168

~500 m run, then one flight of stairs to pull-up bar.

Pull-ups (kipped): 20, 15, 14, 12, 10 = 71 total

45m71"186

cfmu x 3 pu's 3x5

15,15,15,15,12,13

WU
.5 mi. walk on treadmill
WOD
7.5 rds 85 PU

This is right there among the most difficult WOD's I've done.

I freely admit to "gaming" this workout. Last time I did 23 pullups on the first round and blew myself to pieces, and only completed 5 rounds, with 75 total pullups.

This time I set a goal to 17 pullups per round, and get 6 rounds, for a total of 102 pullups.

I got 6 rounds, 95 pullups, 19:39.

All continuous kipping pullups, mixed grip.

17, 17, 17, 14, 15, 15

37 bw190
as rx'd

8 complete rounds + 400m

32,17,12,12,12,13,14,16 (128 pull-ups)

wow great work in the video guys! Kelly, holy crap! :-)

I'm gonna take a rest day today. Will make up nicole tomorow.

16-10-7-6-5-7-8-10-7 = 76

#11 Brookyln guy

I see you're getting a lot of responses to your soreness question: push through the soreness, gut it out, muscles heal better if you work them while they're sore, etc...
Just wanted to chime in. Keep in mind that this stuff you're doing is at an elite level. Most people can't just walk in and do this stuff without some preparation. I don't know what your background is or what foundations you have, but it's probably wise to start by scaling these workouts. Check your ego at the door, be smart, let your body adapt. Some soreness is to be expected. You have to learn to distinguish between intense muscle soreness that requires rest, and the lower level fatigue, residual stiffness etc...
Generally these workouts are structured so that you're not duplicating movements on consecutive days. It may happen on occasion, but it's rare.
If you're intensely sore, and simply don't feel you can give a honest effort to the workout, then don't do it. But you will recover faster if you do some brief light activity, such as swimming, walking, etc...If you are sedentary and just lay around all day when you're really sore, I've found that your recovery will be a bit slower.
Take your time and be patient, listen to your body, and soon you'll be crushing these workouts with the best of em.
Cheers.

That big ass smile on your face says it all K*star, truly inspiring!

m/35y/6ft/180

7 rounds + 300m

Always 10 pullups, kipping. (I should have done more pullups, but I didn't want to mess up my hands.)

CFWU X 2 -pu

Ran 800 meters for 3 rounds.

pullups: 19,16,16

Finished with some jump rope practice.

Thanks Coach.

30y/M/6'/205/USAF

No warmup-just static stretching

8.5 rounds
10-6-6-6-4-4-6-4
46 total pullups

didn't finish the 9th lap in time to do pullups.

m/28/215

6 rds
21-18-15-15-9-5
84 Total PUs

25m/5'9/175

CFWU 3x15 (minus pullups)

6 rounds 10-9-12-12-12-10 (last 4 were on the gravitron)

6k on the C2 rower (approx 30 mins)

Back is smoked

CFWUx3 -pu's

WOD on gravitron with 34lb assistance

5 rounds plus 400m run

15,13,15,13,13

WU- 3x 15 squats, sit ups, supermans, samsons.
WOD- as rx'd
4.5 rounds
(Jumping Pullups-one 2x4- 8,10,5,8)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

20/15/12/12/11/11/11 = 91

Finished half of the 8th 400 before the clock ran out.

WOD on gravitron w/ 85# assistance
6 rounds plus 300 m run
9,9,8,6,5,5

That 300 challenge was ridiculous. Just insane. I'm curious, anyone know how big Kelly is (height and weight)? It's hard to tell in the video.

31 pullups. Man I feel weak. Next time. m/171/28
5'5"

This is a fun one. Time to get some. Kelly and the guys, Great work.

Today was a great day!!
First attempt at the "Nasty Girls" Workout
As RX: 23:25
All kipping Muscle ups
95 lb HPC
Not as fast as Nicole, Annie, and Eva T. but hey gotta start somewhere! Can I now be considered a "Nasty Girl"???

In a time crunch, so I did JT instead...21-15-9 pushups, handstand pushups and dips...9 minutes.

Does anyone know what happened to the CrossFitKids website? I get to the site but when I click any of the link, nothing happens. I just return to the homepage.

7 rounds 20:27
10/10/8/6/5/6/6 = 51

best part was I found another crossfitter. woot!

38/m/205

7 rounds+ 200m
9/7/7/6/5/7/6=47

getting cold in the am. need to find warehouse space.

Jorge,

Seems to work fine for me. What specific links are you clicking?

As Rx'd major improvement over last time.

5 1/2 rounds
6,6,5,5,4 pull-ups

18/M/150

6 Rounds plus 400m
6/7/9/7/7/10=47

58 pull ups, 1.25 mil. Whats up ncsheepdog your up.

M/35/5'8"/168

As rx'd, 7 rounds.

20,15,12,10,10,10,10= 87

Compare to 070809
M/35/5'8"/164
8 rounds.
15,11,9,9,9,8,8,8= 77

Bwt: 134

7 Rounds

56,30,23,20,21,20,16 (time ran out at 16, was hoping for 20)

total pull-ups: 186

M/26/151

6 rounds plus .1 mile
pu's were 25/20/12/18/15/14

forgot... great video Tony, and aweosme work guys

48/M/170 7 rounds
12,12,12,10,10,10,11

2x cfwu
assisted pullup machine 5/5/6/5
thanks crossfit

5 rounds, 10,12,12,10,10 jump/pullups
always cfwu, just don't post it

36/5'10"/205

6 rounds
8,8,9,7,6,7 = 50

When I started CF 7 months ago I could barely do 1 pull up. Also when I started I could not string two Double unders together, now my PR for DU's is 60! Not to mention all of the other improvements which have been huge.I love it, bring it on. Now I just have to get my diet under control and quit f***ing smoking.

180/42yo

38/15/11/20/20/6

did better last time

20, 13, 10, 12, 7, 7, 6

36/5'10"/205

6 rounds
8,8,9,7,6,7 = 50

When I started CF 7 months ago I could barely do 1 pull up. Also when I started I could not string two Double unders together, now my PR for DU's is 60! Not to mention all of the other improvements which have been huge.I love it, bring it on. Now I just have to get my diet under control and quit effing smoking.

27yo/87kg/5'10"

Tried THE BEAR today! I LOVE IT!!!!
Max load 63kg - my forearms are smashed!
YEE HAA

27yo/87kg/5'10"

Tried THE BEAR today - LOVED IT

Max load 63kgs (138.6lbs)

bwt 210

22/21/20/20/15/14

forgot to mention that was my first workout with "Nicole" and the grand total of 112

Is the goal the most rounds you can do or the greatest number of pullups or a combination?

46YO/M 208lbs, 4.5 rounds. 12,10,9,8 with 5 rounds of the run on treadmill.

Great video.

Current PR overhead is 237. Time to get it over 300!

The "Nicole" workout was interval training. One alternative to pull-ups is doing "ankles to the bar" (you still need a pull-up bar tho ;) Just start as if your going to do a pull-up but then swing your hips and legs up until your feet are touching the pull-up bar! Trying getting 20 of those in a row.

*edit above comment

"The Nicole workout was GREAT interval training..."

oops haha

M, 39, 175

30, 20, 19, 17, 20 = 106

same score as last time in one less round. Slow runs cost me.

5 min rope skipping + CFWUx3 (Broomstick snatch for ohs, no Pull ups)

Workout as Rx'd:

25 - 17 - 18 - 13 - 20 - 13

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

as rx'd 4 rounds: 12-11-10-10 pullups

6 rounds plus 200 m run
pull up's 7,6,5,5,5,3

nice work Mary Ann, enjoy your trip.

Absolutley Fantastic. Great job guys. A great inspiration for higher aspirations. To the stars through perserverance.

Jeff-@ home
25-23-23-22-17-17-21=148 in 19:37

Hey all. My first Crossfit WOD ever! Lovin it!

I'm a 37 yo/m Wt=190lbs Making the transition from the Body for Life Work Out.

Sorry for the long message, but need feedback if I did this correctly.

I did 4 rounds total. Made the mistake of going 0.4 miles (644 meters) instead of 0.25 miles (400 meters) on the tread mill first 3 rounds in 20 minutes. Used Chin Assist for last 3 rounds with 50lbs assistance to make sure my form was good. I did 1 extra round running the proper distance to log a more accurate time. Was difficult, but felt great. Hope I did it right.

Round 1
0.4 Miles in 3:40
10 chins (No assistance)

Round 2
0.4 miles in 3:30
16 chins (50lbs assist)

Round 3
0.4 miles in 3:30
17 chins (50lbs assist)

Round 4
0.4 Kms in 1:40
14 chins

M/21/175

6.5 rounds (finished pullups for #7 after time expired) Subbed 500m for 400m.

16,12,10,10,10,10,9

24/m/145
23-15-9-11-9-11-12
running sucks. Have to work on my timing and smoothless with kipping pullups.

32/F/5'10"/153#
Completed 7 rounds
11-9-7-6-6-6-4 (49)
Pull-ups are still my biggest weakness, but today I got 10 more than last time!

Last time (08.09.07): 7 rounds with a total of 39

M/23
8 rounds.
15
10
11
11
10
10
10
7

40/m/170

19-12-12-10-10-10

Can't really kip yet so static pulls. 2:05 on the 1/4's, need to improve that to.

F/40/149lbs

Quite a long way behind due to being ill and injured.

1000m row (4:14)

Grace: 30 clean and jerks, 30kg/66lbs, 7:20

1000m row (4:22)

I have a question on rowing instead of running. I know the FAQ says to base the substitution distance on equivalent times, but i thought there was a recommendation of a 5:4 conversion (maybe because 500 meters is a nice basic unit for rowing). However, I can't find this recommendation on the site; is my memory of this wrong?

PU:28,8,10,9,8,7,8
400 M X 6
28 PU is my new PR! Pushing it that hard made the subsequent rounds suffer. Still pleased.

7 rounds
Total of 50 pull-ups

"Nicole"

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

6 Rounds
12,10,9,8,6,6

Never underestimate the girls !!

bw 70kg

cfwux1 - pu

12/11/10/10/10/6/7 = 66 (prev 45 11th Dec 2006)

Had to hurry up on the last two rounds as time was running out.

pre-cfwux2, du practise, med ball cleans & wall balls, sprint wu
as rx'd-8 + 40m-18/13/12/12/12/9/10/12/10
weak in the head on rds 6&7 for pu

46 yo M 5'10 190

"If you are going to be stupid you better be strong" I Misread and did 800m runs (1/2 mile)instead of 400m

cfwu x 3 w/o pull ups
4 Rnds 47 Pull ups
Rnd 1 1/2 mile run 3:15 15 Pull ups
Rnd 2 3:20 12
Rnd 3 3:30 10
Rnd 4 3:35 10

Pull ups are my nemesis.

Mark

38 yo m 6'-1" 180

cfwu 3 rounds 15 rep -pu

as rx'd 6 rounds 15/11/10/7/6/7

46 / 173

40 -- 11,10,8,6,5 plus the 6th run. I had one less set of pull-ups this time. Maybe I shouldn't have used yesterdays 5k (that I set a PR on) as a warm-up today :)

28/M/160

as rx'd 9 rounds
pullups: 16/11/8/7/7/7/6/6/4 = 72

800m warmup with pullups and stretching
post: 10x2 knees to elbows; 10 incline situps

M/25/208#

1000m row

3x10 CFWU -- minus pullups and pushups

WOD ran 436m (had to use indoor track)then max pullups. As many rounds in 20 min

Completed 6 rounds
15-11-12-13-12-10 (all pullups were kipping)

total pullups 73

I took about 30s between finishing the run and doing pullups. Next time will work on keeping my pullup numbers the same but squeeze in another round. Still almost met pukie after the 4th round

23 M 180

5 rds
26
20
15
12
12

too hard on the first 400s, not smart

36/m/165 (1/2 work week)

Abbreviated Nicole with 5 j-pu after failure
8-6 = 14 + 10 j-pu
6:23

Abbreviated Mike's Gym WOD
1. hpsn: 65# 1x5
2. hpcj: 65# 1x5

Truely F*$king impressive weight!

M/34/187/6'

200X6
5 full rounds
15/12/10/10/10 = 57

time: 19:56

edit above

they were 400's not 200's

40y/o m
75" 200#

8rds+50meters
21,14,14,10,10,11,10,10....100pullups/2mi

LOST: 1 lung. If found please drop in nearest mailbox.

Age 35
BW 147#

As rx'd:

31
26
22
17
18
16
16
Total = 146

6 rounds and 0.1 mile
17-12-12-12-12-10 pull ups

25,15,15,15,10

As Rxd.

11,9,8,8,7,7 = 50

18:55

When I grow up, I want to be strong like the guys in that video!

5 rounds with 1 minute to spare.
25-21-15-17-12
Then ran till time was out.

6 rounds

20-15-15-15-15-15

Fell off bar with 30 secs to go. Did 12 more but not counted in total.
First date with Nicole and hopefully not the last.
Run smoked me. Legs are toast from yesterday. (Cop out) Looking forward to a rest day.

m/33/175 148 days since CF, Columbus Ohio

Last time- Day 100
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

48 days later
Round 1: 9
Round 2: 9
Round 3: 9
Round 4: 9
Round 5: 6
Round 6: 7

One less round but more total PU's WooT

20/M/162#

500m run + max rep pullups for 20 mins

22/16/16/16/16/16

Total = 102

still two thirds cycle, going to stay at it for a month, have gone full intensity for 7months prior.
pre cfwu 3x10 minus pulls and dips for some reason?
post cfwu 1x10 complete

13.33 minutes finished 4 runs and 3 sets of 20 pulls run is stronger every time, even post 5k

45/m/180
15/12/9/9/8/8
got to .19 miles when time ran out

6 Rounds 20:23
26-20-15-17-12-10

Cheers all!

36/M/177

25/18/15/15/15/10
Total=98

6 Rounds

m/6'/185

specific wu

substituted 15x135lbs front squat for 400m run
strict pull-ups
5 rounds total in 15:45
total pull-ups 35

28yom/6'4"/215#

2/9th mile instead of 400m. Strict pullups on a craptacular wobbly cable station.

11,6,6,6,4,4 total:37

27m 208 6'1
6 rds
15 15 15 10 10 10
almost identical as last time
quiznos was sitting heavy in the belly today
at least kipping technique has improved.

7 Rounds
20/15/15/15/15/15/15 = 110pu

Much better then my last Nicole

7-7-9-9-7-8-7-7 (plus a run)--felt great!
total: 61

last time: 4-5-5-6-6-5-5-5 total:41

BW 167: 7 Rounds 20/10/10/10/10/10/10 = 80pu

44/M/185
TIME: 19:28

DID AS RX'D.
7 ROUNDS. 30, 20, 18, 17, 18, 18, 16.
TOTAL PULL-UPS AT 137.

THE "DEVIL DOG" WOULD BE A BETTER NAME FOR THIS ONE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

42yom / 145

123 Pullups - 7 rnds - 36(PR), 20, 13, 13, 13, 13, 15

I tried to game this and it bit me. Planned on doing 7 rounds so did the first 6 as fast as possible and finished the first 6 rounds and the run in the 7th in 17:30 minutes I then took a full 2 minute break hoping I could bang out 20-25 more PU's after the rest before the buzzer went off but I was too spent to get any more than 15. I ended with a respectable 123 but it is 4 less than I did last time. Next time this comes up I need to just shoot for 8 rounds and stop playing around.

Post - HSPU's and One arm KB Swings. I am also planning on hanging my rings in the garage tonight and performing some of the ring pushup variations and some ring MU's along with DU practice which is still needed.

37m/185
7 rounds
15,15,15,15,15,4,7
86 total, 12 more than last time. woohoo!

Edevine-
Just have her take it slow and as suggested earlier check with her Doc about the stomach muscle separation. As you know, we all start off where we start and remind her that she is comparing her times, weights, everything, to herself and her own times. We look forward to "working out" with her.

WU-
CFWU x 2 (15)
WOD subs-
Row 500 m instead of run
Jumping Pullups
Rounds- 5
pulls each round- 15-13-15-15-8 (ran out of time on the last pullups)
Last time- 20-15-10-10-8

Post- lots of stretching

This was a rowing week for me. My legs are pretty sore and I'm glad that it's a rest day tomorrow. Stomach illness completely gone today.
Tomorrow is my 3 month check up with my cardiologist. I'm curious to see the results. I have and continue to see improvements, it's exciting.

Kate

Completed 5 rounds and 200m. PU's 30,25,23,20,20=118

7rds plus 100m - 86 chin ups up from 7rds plus 100m and 79 reps last time.
breakdown=19/15/11/12/11/10/8

I'm still very sore from day 1 of the cycle therefore looking forward to rest day tomorrow.

Super props and much respect to all the lifters in the video.

Who is the guy in the Snake Farm T-shirt? That place is legend.

John West

Taking a rest day today because this weekend will be filled with running bundles of shingles from the ground to my roof via ladder. Anybody want to help?

26/F/115

"Nicole"

Used blue assistance band for pull-ups

5 round + 400m
12-13-8-11-10 = 54 pull-ups

So glad tomorrow is rest day!

Hamstring still hurt so I went to Lynne.

Age: 26
BW: 215

Bench 215# 11/8/8/7/6
Pull-ups 12/8/7/6/8

Total: 40 reps Bench
41 reps Pull-ups

All in all a good day. As soon as my leg is better I want to give it to Linda.

20/M/183

"Nicole" as rx'd

7 rounds
27-20-17-16-17-20-3=120

+6 pull-ups from last time but in 2 less rounds
last round ran out of time

ATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATM

Kelley, truly, you are my hero.

7 rounds: PU: 5-6-7-7-8-8-7
Substituted four rounds with row 400m
Substituted last three with 500m elliptical

It's rough not having a track, I don't feel like I get the same work out plus the rowing ruins my pullup numbers

Row 500
Jumping Pull Ups

11-10-10-10-10-10

22/M/190/6'1

Did "The Bear" instead.

The weights:
1st round : 30kg
2nd round : 40kg
3rd round : 50kg
4th round : 55kg
5th round : 57.5kg Failed on the 6th set, can't get the weight from back rack to fully overhead :(
Nonetheless awesome workout

19 yom 178#

80 lb gravitron assist

1st round-15
2nd round-11
3rd round-9
4th round-9
5th round-8
6th round- 7

Total=59

correction: 59 total

incorrect numbers on my last
pullups were
20 20 15 10 10 10

25yo/m/170#/6'0"

Subbed 90 seconds of controlled 45# squats for the 400 m run

6 Rds 19:45 27/15/15/12/10/10

subbed 400m on c2 level 5

M 1.71m 62kg

7 rounds
14 9 8 7 7 7 7 Total 59 reps

RUN: 5.5 miles 46:40min

Upper Body Circuit
8 "HammerStrength" Machines/4 Sets each to failure.

20X Box Jump (24")
1 minute Jump Rope
20X Box Jump (24")
1 minute Jump Rope
20X Box Jump (24")
1 minute Jump Rope
20X Box Jump (24")
1 minute Jump Rope
20X Box Jump (24")
1 minute Jump Rope

SWIM: 1000 yards- (crawl & breast)

35/m/185

CFWU sans PUs

Sub'd run with bike due to back injury/nagging problem

20
15
13
15
12

Total = 78

m/29/199

For the 20 min., here were my numbers:

6 rounds of Pull-ups: 15, 9, 10, 8, 8, 7
6 rounds of 400m on treadmill: 10mph, 9mph, 8mph, 8mph, 8mph, 8mph

Dam that's tough!

37/M/BW174/5'10"

4 rounds 28-17-18-15 - 78

I had about 2+ minutes left and went back to running the last 400 and made it to 300 meters before the clock ran out.

Thanks for the great workout.

good on today

27m/183#s
8 rounds

All rounds of the running were done at 5min/mile pace.

23/17/15/15/10/10/10 first couple of sets were dead hang, then kipped the rest. all were done palms out.

time ran out in the middle of the eigth round so i won't count it. there was a lot of room to cover between the treadmill and the pull up bar. that in mind, i think i could have done more.

7 rounds: 28, 21, 14, 11, 11, 10, 11. Total: 106, last time 103 (in 6 rounds). NB: I biked .75mi in lieu of 400m run which enabled me to avoid stair and hallway transitions since there's a Lifecycle in the weight room, making it possible to complete 7 rounds. Finished with a FGB practice round to prep for Saturday's fundraiser. Thanks, Coach! BW:170 Y/A:58

That was beautiful. Did strict pullups which I think shot me in the foot somewhat.

10
9
8
8
7
6
6

#169 - I think the theory is that you sub on a time-for-time basis. So if you run the 400m in 90s then 500m on the rower would be quick but OK.

Also re soreness I think it is important to remember that you get better at the workouts by hitting them as rx'd as hard as you can (injuries notwithstanding). To a certain extent soreness is a sign of hard work and is to be embraced. I feel like when your times come right down and the soreness goes away it's time to work harder heavier faster for longer and remind yourself of the crushing pain of when you just started. Like gymjones says, pain is temporary - quitting lasts forever.

4.5 rds
8-8-7-7

Are u jacked?

29/M/175

No energy today. 5 rounds: 15/15/12/12/9

Thanks to bladeboy, Pilat, jknl, Brian and Derek. I had my wife read the comments and e-mails today. She did check out the CF Kids site, but he's still tight-lipped on whether or not she's willing. I'll give her time. Honestly, I appreciate the support, and that's the one thing my wife did note on, how willing everyone is to lend a hand. Athletics aside, I'm amazed by the caliber of people on this site every day. I'll keep you posted.

Eric

70# assistance on the pull-ups (BW 211).

Three full rounds (9, 7, and 7 pull-ups) plus 275 meters.

Might should have used more assistance to get more pull-ups in. I didn't push hard on the runs, since everything between my chin and my toes hurts.

5 rounds

15 pu each

1:45ish runs

26y/6'5"/213lbs

5 rounds + 400m
10-8-6-8-6

All pull-ups dead-hang on bar one floor down from treadmill.

Work it harder, make it better
Do it faster, makes us stronger.

27/m/186

serious inner elbow pain during PUs, so subbed 400m rows for sprints and 30 sec hangs for PUs. until elbow fully heals, my plan is to row and dead hang more to maintain lat and grip stength.

does this sound reasonable to everyone? any other ideas about maintaining strength when injuries do not allow for PUs? thanks in advance.

and 7.5 rounds, btw.

vid is disgusting, by the way. in a good way.

47yom 160#
All pullups strict (rehabing rotator cuffs again)
7 full rounds and 200m
11/10/9/9/9/9/9=66 pullups

6 rds
17, 12, 11, 11, 12, 13, plus 8 more.

First time posting.
Brooklyn Steve, I'm also in Brooklyn. I hope you get as many weird looks as I do when you do the WODs.

M/18/bwt:155

As rx'd: 7 rounds
43/25/23/20/20/21/11

36M/5'10"/165#

As Rx w/strict PU: 7-7-7-7-7-7 = 42 PU +59 sec. run before time was up.

Last month: 6-6-6-6-6-6 = 36 PU +37 sec. run before time was up.

6 rds.
87 pu
22/17/17/13/12/6

On muscle soreness: Coach spoke on this topic at jupiter. Many CFers are LEO's, first responders and combat soldiers. Coach said something sarcastic like "oh, I can't save you because I worked that muscle group yesterday, today is my rest day." CF is functional elite fitness. If you're sore, pop some Advil.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750M, stretch.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters: 1-1-1-1-1-1
Max rep Pull-ups: 17–10–6–10–8–1=52
Foam roll after

Compared to 070809: 13–13–10–7–6–10 = 59

Compared to 070809: 13 – 13 – 10 – 7 – 6 – 10 = 59

M/26/205

6 Rounds (same as last time)

20-20-12-12-15

last time - 20-20-10-10-11

cfwu x 3 -pu

5 rounds:
30 pu (ugly kip)
4, 6, 6, 6, 8

pullups are a weakness...

post: pushups, stretch

Charity-
22-20(R)-20-20(R)-20-20(R)-18(Time)

42yom 182lbs
First WOD this week. Did OHS practice just to get back into it.

Warm up: 65lbs x 15, 85lbs x 15

4 sets of 95lbs: 13reps,13reps,13reps,15reps.

1 set of 100lbs, 9 reps. just couldn't keep the weight stable enough for the last rep!

Anyway, that was awesome for me because it was my first ever OHS with 100lbs! My goal was to complete 15 reps with 100 lbs by the end of the summer. This is close enough. I'll prob get it before Halloween. That's my new goal.

Post WOD: 4 sets of dips: total 87(25-22-20-20)
4 sets of Inverted rows: total 100(35-25-20-20)

M/47/153
"Bear" WOD from video 9/25
45/55/65/75 (broke)/85

Crashed after 3 reps in round 4. That makes me 8/15 of Jolie!

Speaking in Vegas this weekend so 3 day break. Will check in if possible. Wishing all a great weekend.

Thanks, Coach.

M/22/149 cfwux1

Subbed 50 air squats for 400m run, 5 rounds + 40 squats: 25, 15, 12, 12, 12

7 rounds completed. pull-ups: 25-16-14-13-12-12-11.

I enjoy this workout for some sick reason. BW=155#. Took an extra rest day yesterday due to weird and atypical leg cramps.

7 rounds, 23, 18, 15, 15, 15, 15

Tariq

Since my PR on pullups is 2, I added chinup hangs and negative pullups. I need to drastically improve my upper body strength if I want to be doing muscle ups anytime soon. I cheated and rested a few seconds during the pullup portion, because otherwise I'd be spending all of my time running and not working on my weakness.

2 + 20s
2 + 15s + 5-
2 + 15s + 2-
2 + 1 + 10s + 5s + 3-
1 + 20s + 2-

m/31/183#

M/44/232/6'4"

6 rounds, 12-10-10-10-10-12=64

56 y.o. 156lb 5'10

7 rounds
48 pullups.

7 rounds on a treadmill that takes forever to start up:(

20, 12, 12, 12, 12, 12, 1

last time I did strict pullups and did far fewer. My post-rhabdo abs still get fatigued quickly when kipping.

as rx'd, BW 127, did a 20mi fastish bike ride this am, killed my legs combined w/ yesterday's 5k and made up front squats...

6 rounds + 150m run
25/20/20/15/15/17, total of 112 pullups

25 is new PR, 20 was old one...these two twenties are only my 3rd and 4th ever actually. Compare to six rounds even and 94 pulls last time. Gunning for 120 next time:)

CFWU X 3 minus the pull ups
WOD as Rx'd
1. 15
2. 12
3. 10
4. 10
5. 10
6. 7
damn people were on the good pull up bar so I wasn't able to kip.

That's some nice lifting guys!

As rx'd, 6 rounds (15/10/8/8/8/6)

Can anyone suggest a way to avoid getting shin splints? I've been getting them for years when I run any sort of distance, especially when doing it several days in a row. Is it shoes? my stride? my sneakers? Any help would be great!

I finally got a chance to view today's video. Great job and awesome work guys!

Kate

7 rds, 83 pullups...

27/m/185/6'0"

8 rounds + 1 lap --> ran ~480 b/w each set [indoor track 160m, ran 3 laps]
20 / 18 / 14 / 12 / 12 / 12 / 12 / 12 = 112

7 full rounds at 18, 11, 10, 10, 10, 9, 9 dead hang pull-ups.

32 4 rounds

7 rounds by 10 pullups, 6.25 400s; beat.

I asked about soreness, as I have heard from reasonable sources that it's wiser to let the damaged tissue heal before another workout. Coach's simple answer: "we don't cut a lot of slack for soreness." Since I've been making PRs left and right and not "cutting myself slack" from soreness, I conclude it's not hurting me to workout when sore. FWIW

Paul

Neil & Ellie

Neil Lunch time session

1000 mtr row + 5 min jump rope + CF/Burgener WU

Power clean and squat clean practice

PC x 5 + 1 front squat x 35 kg
PC x 5 + 5 front squat x 35 kg
PC + front squat x 5 x 35 kg
HSC x 5 x 35 kg
SC x 5 x35 kg

"Nicole"

6 x 400 mtrs + 5 rounds of pull ups
17( a PB for my 6th decade)
12
12
10
8
Total 59

Evening session

1000 mtr row + 5 min jump rope

Got this workout from the Santa Cruiz site

5 Rounds of

15 Burpees (I really do hate burpees)
15 box jumps

Plus 1 x 1000 mtr row

17.59

Burpees were not to bad.

Ellie

"Nicole"

6 complete rounds
12/10/10/10/8/8
Total 58

Have a good one.

Neilfit

18/0/168/6'0"
6 rounds
15/15/15/10/10/9
what a great program. makes you feel good about urself and the workout

18/0/168/6'0"
6 rounds
15/15/15/10/10/9
what a great program. makes you feel good about urself and the workout

cfwuX2
6rds +200m
15/13/10/10/10/8

M/20/161/

8 Rounds

14-11-8-7-7-6-6-5 first (first 5 rnds strict,last 3 kip)

tot:64

first ever CF WOD...good stuff

22/m/192

6 rounds
Pullups: 5,9,10,10,7,7

Started on the 7th before time ran out, but finished it anyway. Pullups - 7

Learned kipping on this workout, got it down now, but should have practiced it before starting the workout.

WU: 100 single under, cfwux3 w/o pullups

WOD: 6 rounds, only 41PU

I'm not happy with the runs, felt slow/tired, but considering that six weeks ago 2 pullups was my PR, i'm pretty happy with my progress. I have my CF t-shirt waiting for me to earn the right to wear it, but I'm not there yet :)

Thanks,

As Rx'd

6 rounds @ 400m
kipping pullups 15,12,10,10,9,4 (ran out of time during last set of pullups)

when tony gets the pullup bar put in downstairs, I hope for another round.

7 rds
36
30
25
25
20
20
15

171 total

7 rounds

18,15,15,12,14,12,12

Total = 98

Getting back into shape. Did 46 pull ups in 20 min.

Last time 6 rounds 82 PU
This time 7 rounds
22, 18, 12, 13, 9, 11, 8 = 93
first round palms out, second palms in, repeat
Yes, Nicole, I am getting the better of you.
On Bayshore again on a beautiful day.

My lap was 2 blocks down and 2 blocks back, about 0.40 miles according to a chevy odometer. All deadhang pullups:

11, 8, 8, 9, 8, 8 = 52

3/4 into the last lap when time was up.

30/m/242#

5 rounds, 21:48 (wanted to complete round 5)

13, 10, 10, 10 (assisted pull-up at 120#)
5 (last set, assisted pull-up at 110#)

Just got back from almost two weeks on travel the latest being San Diego. My [woman who lives with me and raises our children in a relationship sanctioned by the church but not by the spam filter] checked the website for an affiliate in SD and didn't mention that the CFSD phone number was a personal cell so Lisa, the hang-up from a 949 number on Tuesday was me, sorry. Maybe next time I'll get in to meet you guys. I loved the news clip. I did see some guys doing the WOD at the Sub Base gym so that was motivating. I am so glad to be home eating right and drinking lots of water and little alcohol.

WOD As rx'd - PUs on rings
8 rds + approx 200m (same as last time)
24,15,12,12,10,10,11,10 total - 104 (22 more than last time, my ring kip is getting better)

Neil: 11/11/11/11/11/11=66

25
15
15
12
11
10

10 rnds
Sub'd 100 high knee speed ropes per round for run
pull-ups 17,10,10,10,10,10,10,10,10,10

7 laps
108 pullups

first time doing nicole

I never get to post much because I travel alot. I have been crossfitting for 1.5 years hard and it has changed my life.

Thanks Coach

went for a Painstorm as a "Birthday" workout (celebrating 29 yrs today)

21-15-9
Front Squat, 70#
Clean, 70#
DL, 125 #
KBS, 35#
Asst Pull ups with less
Bench Dips, feet up
Push press, 70#
Run 400m

Time: 35:16

that was pretty a pretty fun one.
Erin

M/44/250#

19:07 6 rounds 12-10-9-9-9-9

Last time 8/9/07

17, 12, 10, 9, 8, 8 pullups
6 rounds with 440yd run
19:10

This time
20, 17, 14, 11, 10, 10 pullups
6 rounds with 440yd run
19:30

Last time 8/9/07

17 12 10 9 8 8 pullups
6 rounds with 440yd run
19.10

This time
20, 17, 14, 11, 10, 10 pullups
6 rounds with 440yd run
19.30

M/28/210

6 Rounds, had 1:23 left, but I was already re-tasting dinner. Anyways

23-16-13-10-10-14

17/m/140

8 Rounds

22/15/11/10/11/11/11/10

1. 15
2. 8
3. 8
4. 13
5. 4
6. Finished run at 20:09

Total pullups = 48

26/m/170

12-12-10-11-9-10

6.5 rounds

6
10
11
6
7
7

Trendmill was going at 9mph at 2% incline but one of the rounds went 8mph

So Im guessing its OK to start with the bar behind your head for shoulder press, push press and push jerk in all of the WODs?

"Nicole"
As Rx'd
7- 400's
Pull-ups: 30/25/20/20/20/20/15
Total Pull-ups=150

BW 70kg
7Rds +400m
30,12,10,10,10,10,10
Kipping Pull ups
C&P Hill run

5 rounds: 15, 15, 10, 10, 6 = 56

27/F
4 rounds
12,10,12,9 jumping pull-ups

so the idea is to have a low number of rounds but a high PU number?

those guys make that look way too easy!!!!!

#280 (In8Girl) Erin-
Happy Birthday! Good job on your gift to yourself.

Kate

Apparently I can't pullup worth a damn after a 400m sprint...

Nicole
5 rounds 12/12/12/9/6 = 51 total

20:04
20/10/6/6/7/7/6/6

CFWU x3 - p/u

15 8 7 4 7
Did this after being up for 24 hrs

m/18/6'4" 177lb.

Can only do like 1 1/2 pull ups at a time lol ... so i changed it alittle so i wouldn't be running sprint the whole time...
did 4 rounds of =
400m and
pullups x max (only 1 but one time i did 2)
jumping pullups x 10
negative pullups x failure
jumping pullups x failure

21/m/185

10/6/5/4/4/5/4/4/4/4

I had to pace out my 400m, so it may have been about 10m short per round.

9 rounds

15/12/10/8/8/8/8/8/12= 79 total

19/M/168

day behind:

5k RUN: 25:40

slow, but my first 3 mile run in years

holy balls!
that "playing with overhead" stuff the CFSF team did must've paid off.

27yo 200lbs

done on my outdoor alaska track
run: about 500m including steep incline
pullups: any available piece of jungle gym

10/7/8/7/5/5 and 100m

8 rds
Pull-ups 15x8

20/m/155
1+ hour bike
1 hour krav maga
then nicole 6 rounds
10/6/7/6/5/5 + 400m

Pulls were dead hang with two first sets hanging from a lat pulldown bar..Turns out I can't do pulls anymore

22/m/5'9"/175

As Rx'd:

7 full rounds

15/16/6/14/12/10/7

21/m/155

7 rounds

17/15/15/12/12/12/10

Nicole as RX'd

PU done on bar this time and 400m run on pavement for 109 PU in 7 rounds. Last time on uneven grass .25-.33 mile run and PU on rings for 6 rounds and 66 PU.

I forgot to add:

20/18/16/14/14/12/15 by round for Nicole.

Nicole

Carole (5 rounds) 1-1-2-5-10J

Shay (5 rounds) 5-6-4-7-4 all good pull ups

Barri (7 rounds) 30-12-10-12-7-10-10 strict pull ups

6 rds in 22:29--20,10x5 pu, ran 8.7mphx1,9mphx5
5 rds+400m in 21:25. 20,14,10,11,11 = 66 8/10/07 5 rds 60 pu + 400m 12/11/06 in 21:26.

10 min ellip wu 18/18. hr avg 134, hr max 174. m/50/175.

35/M/175

7 full rounds

20/20/15/15/15/15/12 = 112

Surprised myself with that seventh round. Rest day will feel good tomorrow!

6 Rounds completed with 20 seconds to spare, but I did about 550 meters each time. That's how long it was around the park and back to where the pullup bars were located. 10 strict pullups each round. Recovered 5 minutes and then did 50 air squats, 100 pushups, 100 full situps, 50 wipers and 100 yrds of lunges. Knee kissed the ground EVERY time!
Hoorah!

7 rounds + 100m (27,21,20,17,17,17,18=137), 150m less than last time but 11 more reps. Tack that almost 3 more km onto yesterdays run and you get a lot of running.

One caveat is that moments before I started Nicole the septic tank sucker truck parked it's self right in my path on the (newly graveled) OPT trench so it provided a rather large and unbearably smelly obstacle to overcome. That was highly unpleasant especially considering I was breathing heavily. I decided to name today's workout, the 'Stench Trench' in honor of the honey wagon in the middle of my 400m runs.

This is one tough workout...

Second CF workout ever 5k yesterday in 26:02 and today went at it with nicole 15/10/8/7/8/7 =55. Something to build on

5 ROUNDS + 400 METERS 20:37,
27,17,17,17,16 kipping, Then did yesterdays 5k in 27:00

Thanks Kate :)

six rounds of Nicole.
16/13/10/9/7/6..61 total pull ups.

24M/6'6"/245#

As rx'd: 7 rounds 110 pullups

40 m 185
3x cfwu (-pu's)
wod:
10
10
8
8
6
6

7 rounds....8 pullups each round...21 minutes

5 rounds:
95# sdhp, 15 rep
95# thrusters, 15 rep

8:54

6 Rounds

20
20
13
16
15
17
+ 12 pu's

27/M/180

Nicole-44/22/17/17/17/17=134

8 rounds (20,8,8,8,7,7,7,6)

M/36/178#/5'10"

5 rounds.

Negative pullups, sets of 10, on a 5.5' bar (the 6.5' one rolls).
Runs of 210 meters across a grass field in the dark and back (420 total).

Timing: 3:42, 7:32, 12:10, 16:05, 19:27.
Pullups (jumping negative): 10, 10, 10, 10, 10.

(20:00, HR 174 avg, 189 max)

51/M/72"/194

7-3/8 rnds
15/8/8/9/8/9/10=67

22/m/5'4'

7 rounds

11/11/10/10/9/8/11

M/38/218lb/6'2"

7 mile bike ride home from work
then Nichole
4 rnds
20, 15, 12, 10

170/m/22

Warmup: rugby practice

I decided to do a half day after the wind sprints at practice and got 4 rds in about 12:40

11, 13, 6, 8 w/ 400m splits of 100s, 110, 110, 110

Troy 42/M/177/5'9
8 x 400M
5/5/5/5/4/3/3 strict form - started assisting on 3rd set with slight leg push. Trying to learn the kipping pullup.

Jamie
6 x 400M
3/3/3/3/3/3 (3/4 arm pulls)

M 32/175

130 (30-25-20-20-15-20)

30/M/163#/5'8"
3rd WOD
as Rx'd - 5 rounds
5 strict
3 strict
6 kipping
5 kipping
7 jumping

25yrs/m/165lbs

7 rounds: 8,8,8,8,8,8,8.
all strict form.

total 56.

M 37/165
CF warmup 3x10 minus pullups

All runs at 10:00 pace
pullups 13 + 14 + 14 + 11 + 10 = 62

Got 7 rounds in - strict pull-ups on the elementary school playground jungle gym.

8-6-5-5-5-5-5 = 39

194#

30,15,15,15,15,15,9

Total = 114

M 23/171/5'10"

Six and a half rounds in 20 minutes. Finished seventh run and was at PU bar when time expired. Still did them.
20/10/6/10/10/*7
True count total= 56

CFWUx3 (push ups for pull ups and did besides the OHS a couple of snatches)

Workout as Rx'd:

20 - 16 - 9 - 11 - 8 - 14 - 17 total = 95

Used kipping on al sets. The sets under ten were chin up grip and the other were normal pull up grip.

Managed 4 rounds of running 5 of pullups in 20 mins:

10-5-4-5-5 Real plus jumping 10-5-6-5-5

Finished off with 10 mins LI cardio and practiced snatch form.

CFWU x3 (minus back extensions and pull-ups, plus push-ups)

"Nicole" AMRAP in 20 minutes of:

Run 400m (on treadmill at 9.5 kph first 4 rounds, 9.0 kph last)
Jumping pull-ups 15/15/15/15/10

Completed 5 rounds

Did jumping pull-ups on LifeFitness pull-up/dip machine by folding knee pad and jumping from foot plates with arms extended.

Very pleased with this workout--walked about 5 feet from treadmill to pull-up machine and back without taking any breaks except one 25-foot walk to water fountain to get a drink after round 2. This is the least I have rested when moving from one exercise to another in this type of workout. Ran at a faster pace on treadmill also, even when tired--probably could have done last "lap" at that pace also, but "wimped out". I'm seeing defitnite gains in my fitness--thanks Coach and CrossFit.

F/58/137

15, 12, 10, 9, 10 = 56

subbed 400m row for run

36/m/145/66"

Second week of CF

7 rounds
Ran on treadmill at 10 for all rounds
Strict pullups only
12-8-8-7-7-7-4
Total - 53

Wednesday, 9/26/07

Fight Gone Bad
Done at Sonz Decatur (Awesome crew)
Scaled to 65#Push Press, 65#SDHP, 12# Wall Ball and 20in (I think) Box Jumps.
This was my first time doing FGB. I can't wait to try it again! I was a bit disappointed with my score, but them again I have never used 65# for anything. So that was a PB.
Score = 165

Thursday, 9/27/07
5/4/4/4+run till time was out.=17
PUs done on gravitron at 22# assist. All running on tread. This one sucked. I did it at night and I did not drink enough water thoughout the day so the dehydration really got to me.

On a positive note I was able to work up my number of deadhang PU during the warm up to 4!

M34/87kg

7 rounds in 20:40...
7,7,6,6,6,4,4 = 40

Last time 39 in 20:30, no improvement, too much pain in legs since sdlhp and thrusters.

Mark
28, 20, 17, 17, 18 = 100
+ 400.
Last time 83

cfwu x 2, no pullups/squats
runs on treadmill 0.25 miles
15
12
12
12
10
+.21 mile run

M/39/185 (or so)

As rx'd:

28
20
15
11
10
11

95 total

More better faster

27/M/180

5 rounds + 400m in 20:30.
27,16,11,13,11
Total: 78

63 pullups, clocked the 400m in under 90sec each.

5 rds, 20 pullups

5 rounds - jumping pullups - 10, 12, 10, 12,12. I came in from the 6th run at 20:02 and did 12 more jumping pullups to finish the 6th round.

I felt good except for the nagging calf injury from the runs a week ago. I think i could have made 10 rounds if that wasn't an issue. The runs weren't making me tired, just i couldn't push off of my left leg so i was going sloooow on the runs.

23/M/145#

As RX'd 7 rounds

15/13/12/12/11/10/7 Buzzer sounded at the top of number 8. This one definitely looked easier on paper.

Total: 80

33 yom/200#

Pull-ups: 13,12,12,9,10 = 56
Runs: 2:00, 2:00, 2:00, 2:04, 2:05, 2:01

Got to this WOD a day late....

12 minute snatch set - 84L/82R. Hand switch at 6 minutes. Left hand good for more, right was cramping. Very slow pace, focus on technique (need more focus with the right). Hands in good condition.

Changed the workout slightly for my hand health:

Complete as many rounds in 20 minutes of:
Run 400 meters
20 kipping pullups

8 rounds + 100 meters. Paced myself like I do for timed kettlebell sets - 2 minutes for the runs and 20 pullups. No breaks anywhere, just continous effort.

Male/180#/17y.o./5' 11"

5 rounds + 350m run

20+15+14+14+10=73 pullups

Felt pretty sluggish after taking 2 weeks off from CF and eating a bunch of candy

BWT:154
four rds 17, 16, 17, 15 pull-ups

m/21/160

7 rounds of 3 pull-ups each, then 200 more meters before time ran out. Had (got?) to use a tree branch for the pull-ups. The bouncing of the branch made kipping easier, but it sort of tore up my hands. Fun time, though.

6 complete rounds plus a little over 200 m
15, 13(R), 13(P), 12, 12(R), 12(P)

6 sets of 400

5 sets of PU's

10/10/8/8/7

4 rounds Mostly kips as my shoulder kept on killing me everytime I would do a strict pull up, I must be doing something wrong.

Round 1 - 22
Round 2 - 19
Round 3 - 12
Round 4 - 12

When my breathing returned to a normal wheeze I ran the 1.5 mile at my new PR. 12:44 besting my old one by 4 seconds

25 yom / 5'11" / 200#

Instead of running, I jumped roped for 2 mins.

Five rounds: 5/5/4/4/3

25/f/5'2/127#

breakfast: run 45 minutes = 6 miles

WOD:
7 rounds even
kipping pull-ups: 11/12/11/12/12/11/11

post: 2 sets of 10 to make it 100 pull-ups for the day

then met up with my buddies for their first Nicole

Cara 26/5'6/135#
6 rounds + 400m
10/7/8/7/8/6 gravitron pull-ups w/80# assistance

Jennie 26/5'9/160#
6 rounds
7/6/6/5/5/7 gravitron pull-ups w/80# assistance

great stuff!

later on after our kickball game, Jennie got her first full ROM unassisted dip! and then she went and got her first kipping pull-up! moving her away from the gravitron has helped i think :-)

m/32/167
as rx'd 8 rounds with 10 pullups each time 19:01
Hamstrings and groin still a little tore up from a couple days ago...

M/31/86kg

At a conference in Turkey, but able to do this WOD.

Warm-Up: Bike 10 min

WOD: 5 rds. about 10 pull-ups per round. 7 last round. still a bit jet lagged, but feeling good after this one...

Post: Pistol practice, stretch, some abs - KTE (3x10).

1st time CF WOD

8 sets 400m
9,6,5,5,5,4,3,3

Pull-ups 30/21/20/14/19 total = 104 (pr)

31/m/220

7 rounds
11,9,8,7,8,6,6

7 400's 20 min even

7 rounds. 8-12 pullups.

24 17 12 13 12 12 total 90,+110m run when time ran out.
Cindy:(walking 200m) 23 12 10 10 9 11 total 75 assist pullups with max minus 2, one full round more than last time

39/m/196#

7 rds (7,8,7,7,7,7,7 = 50) + 200m in 20:00
8 rds & 57 pull-ups in 21:32

AL

20/17/13/18/12 = 80

previous = 17/17/11/15/11/13 = 84
previous = 21/12/12/10/12/1 = 68

M/44/158
32-24-19-16-13-11 = 115
Previous: 102

m/32/180

13/10/9/9/6=47
Previous: 12/8/7/8/8/6=49

Less total pullups this time, but more each round. Tried to squeeze out 1/2 more for each, but took longer each set.

8 rnds. Smoked last one.
20-12-10-10-10-8-8-10=88
At firehall, run around station come in do pullups on end of ladder truck.

M/31/194

6 rounds + 200m run
22/15/12/12/12
73 total pulls

200m and 2 pulls better than last time, OK I guess

1st time, 4 rounds, .10 into 5th round. Pullups were 12, 10, 7, 11. Kipping. 20 minutes. 400's were done starting at 7.0, working down from there.

First time "Nicole":

5 rounds + .16 miles on treadmill
15/10/10/10/10

Pre: 500m row and jump rope
Post: Foam roll

28/f/109

6 rounds, runs on TM

20-12-14-13-12-20

pre: modified CFWUx2 + TGU's
post: stretching

5 rounds, run on treadmill

22-15-9-10-10 (kipping)

19/M/167

day late...

cfwu x3 (minus pullups)

7 rounds

20-15-11-11-12-10-10
Total: 89

Feeling good after a very slow 5K from yesterday. I like "Nicole" a lot

6 rounds

6-6-6-6-6-6 (kipping) total 36

Tim: as rx'ed

pre: Burgie, GHD, pushups

wod: 30/25/30/24/19

post: HSPU

5 rounds

Assisted PUs - #14 on Cybex
Reps: 10, 10, 9, 10, 10

Run on treadmill at 1% - pace between 7.5/8 min miles.

WOD:

6 rounds 400m
pullups 20,12,10,10,8,10

- OlliS

8 Rounds
20, 15. 10, 10, 12, 8, 10, 10

"Nicole"

7 Rounds
Pull-Ups: 15, 15, 15, 15, 11, 10, 10

M/28/196

6 rounds
22/15/16/13/12
Pullups were strict form (with a few kips on the last set).

32/M/190
-First WOD since hernia repair 6wks ago.
-Rounds 1 and 2-slow strict pull-ups(feeling out the gut)
-Rounds 3,4,5- kipping pull-ups (gut felt fine after first two rounds so went to kippings.
5 rounds in 19:53
11,8,12,12,10
Total: 53pts

test

I did "Cindy" as a substitute for this workout. 15 rounds. Can't run too much right now. Sciatic nerve issue in my left hip.

Cindy, for those that don't know, is as many rounds in twenty minutes of:

5 pullups
10 Pushups
15 squats

15-15-15-9-10-10
At the track.
Had a hard time hanging onto the square crossbar of the goal.
Speal - incredible as always
Bryson - 9 rounds good work, must be the long running legs :)
Nadia - nice

Round Time (400m plus PUS) | PUs (non Kipping)
2:26|6
2:53|6
3:13|6
3:14|6
3:10|6
3:34|7

19yom bw 165
7 rounds + 400m with a head cold
20-14-12-10-10-9-8
much better than my last "nicole" which was sub 5 rounds.

37yom
200lbs
70"

7 rnds
fastest quarter=1:32
slowest quarter=1:52
most pu's=13
least pu's=5

As Rx 40 yrs bw 150 6 rds 400m 5 rds p/u 43/30/30/25/20=148 total

48yom;149

as rx'd

38
21
20
16 (weak, had to change grip from mixed halfway)
20
18

Total 133 (131 in Aug)

m/38/174/37"

cfwu x3 minus pu's

6 rounds

17-12-10-10-10-8=67

20:00

11 pu's better then 070809 56

9-28-2007
As RX'd
Did 2 laps around front yard for .25 mile, then into basement for pu's. Times for each round are from start of run until start of next run. Kipping pull-ups starting to be a bit better.

1) 6 pull-ups 2:11
2) 4 pull-ups 2:40
3) 7 pull-ups 2:58
4) 6 pull-ups 3:08
5) 5 pull-ups 3:22
6) 5 pull-ups 3:10
7) 0 pull-ups .23 mile

Totals: 33 pu, 1.81 miles (some laps slightly longer that .25 miles)

6.5 on the treadmill sore hamstrings
25,20,17,15,15 Pullups

7 rounds (ran 400s around station so distance estimated)

15, 12, 10, 10, 10, 5, 10

72

no rest between sets

43/m/165

Run 400 meters
Max rep pullups

6 rounds in 20 minutes

pullups: 15,10,10,9,8,5 (total 57)

Ran out of time on last round, but probably couldn't have done many more anyway.

Last time I did this one I got 5 rounds and 39 total pullups.

34/M/170

as Rx'd 7 Rounds

15/15/12/10/10/9/11 = 82

8 Rounds next time!!!!

34/M/170

as Rx'd 7 Rounds
15/15/12/10/10/9/11=82

Next time 8 Rounds!

F/46/115 slow runner...

5 rounds; pullups at 20-16-16-8-16. cut 4th round short to be able to complete 5th in time.

7 rounds plus 200 m. My grip was super ripped up from a new bar, which caused me to cut it short on a couple of sets.

Pullups: 113

56/M/187 Nicole 6 rounds 18, 15, 12, 11, 12, 10 = 78

Done on 070927;

Paul; 7 rounds with p/u...15, 11, 10, 9, 10, 9, 6

Kim; 7 rounds alt between push ups and dips...33, 10, 30, 8, 25, 8, 25

Lisa; 7 r rounds of push ups, then dips...25, 24, 15, 20, 20, 20

21,18,15,13,13,12=92

26 yom

194#

66

15-12-12-12-15

Ran around Olney Post Office.

6 rounds, 95 p.u. total plus 100m

4 p.u. and 100m better than last time. I'll take it, considering how crappy I felt today.

20 minutes, completed six rounds running, and 60 pullups.

28 yom, 180 lbs

8 1/2 rounds in 20:20

14, 12, 10, 10, 8, 8, 8, 8=78 total pull-ups

37/m/164#

Have been doing Crossfit now for about 9 weeks and absolutely love it. This is my first time posting, as I've been keeping up with everything in a notebook. Noticed a few fellow Auburn fans out there. War Eagle!

Nicole (done on Sat. 9/29)

6 x 400m on treadmill at .5% incline
pullups - 15, 12, 10, 9, 8 = 54
21:48

Have to go up and down a couple of flights of stairs to get from treadmill to pullup bar.

CFWU
Seven rounds; first four with overhand grip, remainder with underhand grip
10-10-8-6-9-8-6=57
WOD completed Sat 09/29/2007
M/46yo/72"/195#

I need to apply more strategery next time...ran at 6:00 min.mile pace for the first few and was ttoo tired to do well on the PUs. My PUs suck in general though so I kept going with assistance to continue to do better.

Did 8 rounds in 21 minutes
10/5/2/10*/10*/8*/10*/9*

* used the assitance machine with 80lbs

34/215

6 rounds + 100 meters
Pullup per round - 16,12,10,8,8,8 (total 62)

Previous attempt (57)

8 Rounds (same as last time but fewer PU (80 vs 102), purposely)

Maintained 10 pull-ups per round and worked on kip and full extension at bottom. Felt pretty good but couldn't always maintain good rhythm. Had to revert to strict PU a couple times.

sub'd 2 mins plyos for run (30s each of crossover jump over parallete, then bag, then lateral skating lunge, then bag)

5.5 rounds
12 Pulls each round

M/39/190#

With 25# vest.
6 rounds. Had 10 seconds to spare (19:50) and stopped.
Pull ups were 20/15/15/15/12/12

6 rounds

36/20/15/15/15/1

5 Rounds

(4,3,3,2,1)

35/m/180
CFWU (-PU'S)
10,9,7,7,7,7,6,7 Total 60

8 rounds.

11,9,8,8,6,7,7,10(last round jumping)

M/33/6'1"/215
8rnds
88 pu's
16,14,12,12,10,10,8,6
400's between 1:45 & 1:56

6 rounds. Pullups cut off by the clock on round six.

PUs: 37... 23... 22... 22... 21... 7 = 131

-D.

24 yof

130#

71 - 13-13-12-10-10-13

Pull-ups done on vertical bar.

32M / 157lb

32, 15, 15, 17, 18 = 97
Crappy form on sets 2 and 3, much better on 4 and 5

8 rounds:
20 13 10 8 9 8 7 5

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (subbed rows 500 meters)
Max rep Pull-ups

6 rounds (10,10,9,7,7,7--50 total). This is down from 63 last 2 times. I think there was something wrong with my strategy. Next time, don't try tp kill the rows.

M/32/170

25, 14, 10, 11, 10, 10, 10 = 90

400m x 7 (+ 320m) = 3.12km run

6 rounds
pull-ups: 18,10,10,10,9

This is one of the first WOD that I actually made it through as Rx'd.

M/#235/71"

CFWU x 3 - pullups + 10 burpees each round

5 Rounds in 20 mins

10/10/10/10/10 = 50 total pullups

8 rounds
19:56

Pull ups between 12-15 per set

M/46/5'9"/170
First time with this one.
6 rounds and 150 m.
20-18-13-14-13-14

37/M/155#

22-13-12-11-12-12-12 (94 total)

No pull-up bar at Y in Des Plaines that would allow for kipping in the room with the treadmills. Pulled something in my left delt and stopped the routine at 18:30. I had completed at least 5 rounds at that point. I was doing 4 pull-ups unassisted and then finishing up to 10 with small assist on the machine. Still better than nothing.

**DIRTY JERSEY**

5-6-6-3-4-3

Total slug... someone salt me.

Did 5 rounds, 16-12-11-10-11.

Not sure on the time.

CFWUx3
400-meter runs on treadmill - speed=8.9 (6:44/mile)
pull-ups: 9-9-8-8-7-7

6 rounds + additional 300m run

Respective pullups per round = 15+13+11+10+9+8 = 66

performed on 10/1/07

13,12,12,12,11,10

Age 36
BW 186
CFWU 2x15

7 rounds
Last time: 9,9,8,6,7,6,7 = 52
This time: 10,10,9,8,8,7,8 = 60

15% improvement over last time, woohoo!

Six rounds plus pullups and 150m. First time with this WOD, I love it.

33/m/197

7 rounds + 350m
20, 16, 15, 12, 11, 10, 5

I wanted 8 rounds bad, and I think I subconsciously shorted myself on the pullups. I didn't fight as hard as I should've.

cfwux1
29,18,14,15,8= 84

3 less reps than last time

6 rounds pullups 13,8,8,6,6
(still sore from deadlift highpulls)

10/10/9/8/6
Used Fat Bar outside for Pullups

Ugh! This one smoked:

10-4-5-4-4-3(jumping)-2 pulls

Did 5-3-2-1 pulls after.

27yo/m/160lbs

30-25-20-20-15-9

run outside

400 meters
11 pull-ups
400 meters
10 pull-ups
400 meters
10 pull-ups

19, 12, 10,9,9,10 and 2/3s of another lap.

CFWUx1 (no PUs or dips, 8 PM after kid's hockey practice)
25-20-20-17-17
plus about a 125 meter run.

7+200M, =72 pu's 21 min for 8
1 round better due to lighter w/u
wu=10 min light biking, xfwux3 light on pu
end with 800m jog, light stretch

45yo/m/167lbs.

As rx'd

5 rounds
pullups 25, 16 , 16, 14, 15

Runs seem to take forever!

36/M/200

As Rx'd

5 rounds + 400m - 21/12/13/12/10

First time with this WOD - hard & fast. Loved it!

New PR- Total 72 pulll ups
5 rds- 21-18-11-12-10

New PR- Total 72 pulll ups
5 rds- 21-18-11-12-10

New PR- Total 72 pulll ups
5 rds- 21-18-11-12-10

38/M/195--Syracuse NY

7 400's, 88 PU (no time for pullups in last round)
20/17/15/15/15/6

42/m/195

As RX'd:
15 15 15 15 15 13 10 19:48

6 rounds and 300m run (in 20 mins)

15, 12, 10, 10, 10, 10,

about 20-30 secs each round to take off shoes and run indoors to upstairs pull up bar... so finished round 7 (10 pull ups)

total time about 21.30

18,12,10,10,8

6 X 400m (9.5 x 3, 9.3 x 2, 9.0 x 1)

43/m/165

6 rounds in 14 min., had to stop, the kids went nuts

PU 12,15,10,12,11

6 rounds
10/5/7/7/5/4
more pullups next time

34yo M184#

4 rounds.
8 + 7 jumping
4 + 11 j
2 + 4 j
3

cfwu then

6 rounds

12/8/6/7/6/4/4

total pull up 47

i will do better next time i'm sure
first time this time

Knocked this out a couple of days late. Ran the 400m outside and on a steep hill (70m had a difference of 10m in elevation). 82F/62% hum/5 mph wind.

A total score of 16/13/11/10/9/9. And although I should have run more to use up the time, I stopped with :01::20 left on the clock.

Last time I pulled off 20/13/12/10/8 + 400m, and used up all of the time.

What blows is that I know I could have knocked out not only more on the run but even a couple of more pullups (although not many more). I wussed across the board on this one.

Pathetic 5 rounds of 400 M
23,17,12,12,10
Pussed out as I had over a min left

6 rounds
36 21 14 14 14 16
plus ~ 100 m run to driveway at the end of the street

8 more pu and 100m than last time

32/m/165

ITB from the 5k so no running
5x5 overhead squats canna remember the weight
1RM front squats 201 lb
3 sets hanging leg raises

5 rounds
17,11,9,8,5

45, 5'11", 196lbs
PB @ 9, 6, 4, 5, 5

12 for 12

44 pull-ups

WSOD: Scarface - Safe

5 Rounds
12, 13, 10, 10, 10 on Gravitron with 15# assist.

070809
At home
4 rnds + 400m
15/16/13/16 jumping
070927
At a hotel room in Vienna
sub running in place 200 steps for 400m
sub push-up for pull-up
31/13/24/14/13/16/18

5 rounds
All 400s under 1:50 / none under 1:40
Pull-ups = 5/5/4/5/2 21

Okay, no pull up bars near the track, and our gym is closed for a week... I'm out of options. I'm gonna sub 400m/max push ups x 8 for time, and see where it gets me.

Comment #82

Traps don't come into play on pull-ups.. unless all my anatomy and physiology classes were wrong and muscles actually don't have to contract to work... =)

I'm gym-less for a week, and no pull-up bar... I ended up doing:

400m
50 pushups
400m
50 pushups
400m
50 pushups
400m
50 pushups
1200m

20:34

Kinda bummed though. After doing 405 reps of jumping towel pullups the other day I was looking forward to this one!

25/m/180

6 rounds
20-10-10-8-8-6= 62

Kept laps under 90 secs and all pullups were deadhang. ouch

7 rounds
11-8-6-6-6-6-7 (had to wait 30second on the last round for a bar to be free)

I need to learn how to kip. My last rep of the last round was, I think, done kipping, and it felt so easy even though I was so dead tired.

m/32/75kg
8 rounds
30/15/13/10/10/10/10/14

5 Rs one less than last time but more PU reps.

15
10
10
8
10

total 53

11-10-8-7-7-8-7
Total = 58

Last time I couldn't do more than 3 pullups at a time and did mostly assisted pullups on the gravitron.

Male/26/150#/5'8"

10 Rounds/92 Pullups

20, 15, 15, 20
Sub jumping pull-ups

m/32/165lbs

5 sets in 12:30 - then ankle/time forced me to stop

Approx PU reps: 5-7 OG / 6-8 UG
Treadmill on 14.5-15.2 kmph, incl 0.5

7 rounds on treadmill 1:30 per run 33/22/18/16/15/13/16 tot 133PU tot time 20:01

5 rounds, first time I loved it! Good Burn!