does anyone else get 'tennis elbow' from doing pullups ... how do you prevent it or cure it?

I'm assuming we go until we can't complete the required number we are on in that one minute? If so this is gonna burn!

For the record, I'm from Toronto (living in Whistler 2 years now) and soooo wanted to attend that cert. Congratulations all you intrepid T-Dot CrossFitters who attended, and please consider me there in spirit. Even though you don't know me. Yet.

p.s. anyone who wants to come to Whistler and learn to snowboard, I'm your man.

Have done this workout periodically over last three weeks.

9+6
9+8
9+9 on Friday. All boots and utes.

Will break 10 minutes within a week!

This is one of my benchmark workouts. One of my favs. It will be done in about 3hrs.

power output over time... cool.

So if you track your WODs, calculate work done, and use a stop watch, you've got a bunch of power data points at a given times (Fran 5 min, Murph 45 min, whatever).

How does the shape of the curve matter to or determine athletic ability? Clearly, the more area, the better. There will be a logarithmic power decrease as time increases due to the metabolic pathways I'm guessing.

Is there utility beyond "oh that's cool?" At least it's cool, that's for sure.

I will be honest, I am not sure I understand the directions. Please explain further.

What happened to Jamie_in_Oki's post?

Is this strict pullups or kipping?

Always kipping unless something else is noted.

Had a great time at the Cert this weekend, always heard I needed to go, but now I really know.Been over a year since I've posted in the daily thread, but I really just had to come and say how great this experience was. Can't wait for level 2!!!

And I actually get really bad golfers elbow from all the pullups. I wear those bands that you put around right underneath your elbows that have the little tube that goes across (they make them for tennis elbow as well). They have allowed me to continue to train, and not keep re-injuring my elbows. And I need all the help I can get with my pull-ups.

The boogey man keeps eating my posts ... am I in time out? Should I go stand in the corner?

The way i understood the workout it that you add an extra rep for each extra minute.

i.e. at the 10th minute, do ten pull ups for that minute.
at the 30th minute (half hour), do thirty pullups.
and if possible, at the sixtieth miunte do sixty pullups (i.e. one pullup a second)

you quit when you dont make the miunte time.
this means #5 is wrong - you cant do 180 pull ups (3 per second) at the 3 hour mark :P

if this is wrong, can someone please clarify?
thank you.

I think he meant that he's going to do the WOD 3 hrs from now, not FOR 3 hrs he he he.....

Looking forward to this one. Last time I did this using strict PU's because I hadn't perfected the kipping yet....

Gonna smash my PR with kippings this time....

WHOA! who loves pullups?! come on!? i LOOVE THEM, this'll be fun. Hope everybody had a safe weekend, and is healthy and happy and ready to go! Let's do this.

It’s been over a year since I’ve posted on the daily thread, but I had to just come on and say what a great time I had at the cert this past weekend. It truly has given me so much information (my head is still spinning) and taught me such a great deal. Everyone always told me how I needed to go, and this weekend showed me why. I can’t wait for level 2. I just want to thank all the trainers and other attendees for making this such a memorable weekend.

And I get really bad golfer’s elbow from pull-ups for some reason. I use the bands that go under that elbows that have the tubes on them to keep the tendon in place. They have really helped me in that they allow me to continue to train while healing with out reinjuring myself constantly.

Sorry for the double post, but #7

Start your watch, you have until 0:59 to do 1 pullup
Then between 1:00 and 1:59 you have to do 2 pullups
Then between 2:00 and 2:59 you have to do 3 pullups
So on until you can't do the prescribed number in the appropriate minute.

#9 & #10

I read the posts from the last time this was RX'd, and it seems like a lot of people did strict pullups then switched to kipping. I planned on kipping them all, but given that I grew up doing strict I'm interested in exploring whether it may make sense, given the low reps in the early minutes, to do strict until minute 10 or so.

Thoughts?

m/41/161

Just did this yesterday. Couldn't make it to the gym and all I had was my kids wooden swing set. Lots of splinters but I cranked out a new PR
17 + 14 in the 18th minute

You can try stricts, sure....but will it fatigue you earlier and reduce your score?

How will you compare it to future workouts when the strict:kipping ratio will probably be different? I say do all kipping, then you will have a baseline to compare to down the road.

just my 2cents

I like to start with strict, go to kipping, end with jumping. I know that my way is not the intended, but this is scalable and flexible. Shooting for 20 plus minutes.

What an awesome weekend. Great coaching, great people! Coach, Nicole, Eva T ..Inspiring..! Congrats to all the people getting their level 2’s, you were all so helpful. Thanks to Boston John and Pat in particular. Shout out to first muscle ups!

Awesome time learned so much.

This was ironically part of my morning workout today.

PR'd with 21, all kipping. Unbroken to 21. Alternated between grips.

Just don't get 'per minute' mixed with 'per hour'. That would make an interesting week!

what does "kipping" mean?

#1
The hand strength people in my opinion have the best solution to the problem. I have had "tennis elbow" during the army parachute course.(work load during the course is 5 pull-ups 6-8 times a day, and austere pullups in the flight trainer.) This was a large increase to my regular program, similar to what crossfit may be for some people. The solution to the problem for me, was to take muscle relaxers, and push very hard onto the pressure release point higher up on the arm than the forearm.(if you cant find it, a massage therapist will fix it in about 2 mins) The fault when doing this many pull-ups is that you are working the grip very hard, but extensors which as we know are much stronger (but grow slower) arent being worked. So when we are doing our hand therapy (the hot and cold buckets) I would stretch the hands out in various ways, and take the hand from a flexed fist to full extension 10-15 times as fast as possible (for the extensions not the reps)each time you switch buckets. If you open your hand from a flexed fist watch your forearm where it hurts and watch the muscle engage. I find this most effective with just the hand dipped in the water to increase the blood flow where its needed. Other extensor work should also work. This is what I have done and it fixed my issue in a very short time period. keep working it past when the pain goes away, otherwise you can expect a return visit from your friend.

Toronto cert:
Thanks again for the good times and great professional knowledge. I always look forward the the next step from the community. During 3 certs I have learned new things each time, and have enjoyed the curriculum changes. The feel from the community is very positive and consistent (I love seeing many personal records being made), and I love spending time with everyone in the community.

Be assured you will see my ugly mug again
Dave

m/51/175

14 (+14) Just missed gettign that 15. PR by 4 minutes though.

#25 - matt

Do yourself a favor and read through the FAQ. I think this should be mandatory reading before starting Crossfit or posting. Obviously it is not.

Don't mean to sound like I am picking on you or anything, it is just that 90% or so of the questions asked on here are already answered in the FAQ.

#25 matt - http://www.crossfit.com/cf-info/faq.html#Exercises13

This will be fun, I was hoping for no legs tomorrow, since I spent all yesterday walking around NYC :)

I'm seaking some advise:

I have never had to much trouble with handstand push-ups. I have been able to complete 15 to 18 push-ups in one complete set before I have had to take a break before continuing. However lately I have had great dificulty and have only been able to complete around 7 push-ups before I have to take a break. I have no shoulder pain, I have not gained weight (rather I have leaned up and maintained the same weight. I'm 5'-6"/m and weigh 160).
I have increased my PR for my cleans and my thrusters. Yet I can not return to the numbers in my HSPU I was at only 4 months ago.
Can anyone offer any advise to what may be happening or offer some suggestions in gaining strength in my HSPU's?
Any advise would be appretiated.
Reno

#25:

The kipping pull-up is the holy grail of upper-body power and the most graceful integration of effort linked through the entire body. It is of tremendous importance to gymnasts, traceurs (Parkour-ists), soldiers, and every athlete concerned with their power-to-weight ratio (meaning, every athlete). At its best, it is a beautiful swing of the entire body, channeled through the body's midsection and diverted to the vertical, causing a significant displacement of the entire body. It is a very rapidly-cycling, very high-strength movement where power is initiated at the body's most powerful position, done many times and usually in combination with other exercises for an astonishing effect on the body. The thrust of the hips is repeated in many exercises of use to every athlete - lifting, running, jumping, throwing, and wrestling are all fundamentally about power expressed through the hips.

Very few exercises come close to the kipping pull-up's import. Only running, jumping, the "olympic lifts", kettlebell swings, overhead squats, and muscle-ups are even worth mentioning in the same breath.

Man I wish I could do this one tomorrow, but I cant due to a very physical 10 hr course I am attending. Will maybe give it a try a different day.

Can't wait for my arms to fill up my sleeves.

CROSSFIT TORONTO CERTIFICATION---- I'm finally in that picture- yehh! What a great weekend. It's hard to put into words just how awesome the cert was. Thanks to Coach, Nicole, Eva, Tony and company... all exceptional, genuine people. Also thanks to the trainers who helped out... and Boston John for giving us a nice show ;o)

Learned lots ...can't wait to see you guys in Santa Cruz.

Just got to Striker Baghdad and NEED a crossfit partner anyone out there???? Crossfit Baghdad anyone????

30/m/195

12 + 12

1 friggin pull-up!!! That's all I needed to hit 13. No worries though, plenty of room to grow.

#34 Grat - you should have no problem finding a CFer out here. I am on VBC also, but a different camp. Just look around the gym and you'll find a group. I would suggest ordering some rings, haven't found a gym here that has them.

30/m/195

12 + 12

1 friggin pull-up! That's all I needed to hit 13. No worries though, plenty of room to grow.

#34 Grat - you should have no problem finding a CFer out here. I am on VBC also, but a different camp. Just look around the gym and you'll find a group. I would suggest ordering some rings, haven't found a gym here that has them.

#29 I'm no expert here, but it could be any number of things; not enough sleep; you said you have leaned out, so maybe you are running little lean on your carb ratio. If you regularly do a lot of HSPU's, your body may have adapted and you need to shock the muscles a little (but unlikely as a CF'er). Good luck with it.

#29- switch to hspu on the parellette bars. Go head below the bars on each rep (at least to the ears) Your numbers will go way down, but the greater range of motion should increase your strength. Afer awhile go back and do them the old way, maybe your number will bounce back.

This WOD is perfect. I just posted a 40 Pull-up Club on the dry erase board. I am a two reps short and was making plans on how to increase my pull-up numbers. Great way to start off my quest for over 40!

#29 Reno,
I had the same problem a month or so ago... you may have some fatigue from over training. I was routinely able to pump out 15 without much problem, but then started doing multiple WOD's a day, trianing MU's everyday and not using the rest day, my shoulders just never recovered. I took 2 days off and was able to return back to and best my PB for HSPU's ... but I am no expert by any means and hopefully one of the veterans here can help you solve your dilema... cheers

#6: Ben, great to see another nerd on CrossFit! I think the second derivative of the curve would be negative (that is, the increases would be getting smaller over time.) A logarithmic decrease would be quite extreme; it would be L-shaped. What might be cool is to plot several graphs; and you could see how different kinds of power have improved... Fran works different muscles than Murphy; etc. My guess is that the graphs would show that your increases in strength would get less dramatic, but you would end up with more balance between your muscle groups, etc.

Now, off to do a heavily modified version of crossfit for this skinny nerd!

TORONTO CERT- I just want to extend my gratitude to CF Toronto for all the amazing effort they put into holding this cert. You have a great facility John and i wish you all the best of luck!

p.s. Now lets pray to see that mash-up on here.

Ben, I think he's reffering to the y intercept and gradient (I know this changes at each point on a curve).
With a curve that has less gradient,i.e a lower exponent, you would effectively have a greater working capacity (as the integral would be larger). However, you would also be exhibiting borad fitness against time and modal domains...
Maybe..

M/51/170
Warmup - 2 rd. mod CFWU
Cardio - 2 mi. interval on treadmill
WOD - 1,2,3,4,5,6,7, + 2 (to grow on)

Ugly. I have a long way to go. What's worse is I gained weight on my PCS home leave, too.

CFWU x 3

12 minutes

Previous PB was 9 minutes.

Hey hey. AllisonNYC, after watching your interview, I found it very motivating and you seem like alot of fun. Thats what it is all about. Just wanted to say thanks. Hope to talk to you all soon

CFWU x 3

Kept to strict pullups

14 + 12

Feeling good!!

Hi everyone, I'm a long time lurker and first time poster (I see that's pretty par for the course around here). I've been CF'ing since about February, but only seriously since around April. I figured since I'm roughly at my 1/2 year CrossFit anniversary I should probably introduce myself.

Last September (22/m) I became a vegetarian and tried getting in shape (read "losing weight"). I was 5'9" and 190# of flab, guts, and all kinds of yuck. My "workouts" consisted of not eating meat, and doing 30 push-ups and 30 sit-ups a day. I thought I was hot stuff.

A friend, who had brushed shoulders with CF on the very rare occasion, introduced me to the site and over the course of the next 2 months I became hooked. While results and performance are certainly relative, I'm pleased to say that I now weigh 145# (been trying to GAIN, actually... tough without meat in the diet) and I feel lean and mean for the first time in my life. What I would have done to have CrossFit Kids in my life back in grade school...

5 months ago I could not run half a mile. Without any specialized running training (Crossfit WODs alone -- many scaled to BrandX Pack), I now complete the 5K's at 6mph on a treadmill(not great, but I can't complain), and have a sub-10 minute Fran, which I know won't raise many eyebrows around here, but it practically lifted mine straight from my head!

All this without setting foot in a gym once.

I know this same story has been posted here a couple thousand times, but what's one more? I owe a lot to this site, the comments, the videos and the philosophy. Really has changed my life for the better (though family, friends and girlfriend become rather annoyed that I spend more time with my barbell than I do with them).

End introduction, begin questionnaire!

I made myself a set of PVC rings (also have an awesome 20# homemade medicine ball, courtesy of the CF forums) and have lately been doing my pull-ups on them. I had a door-mounted pull-up bar, but it began to tear apart the framing and I had to put it out of commission.

Is there any reason why I shouldn't be doing pull-ups on the rings, form-wise? Do ring pullups work the wrong/different muscles? Am I getting the same benefit? The one thing I've really noticed is that kipping is significantly harder on them, though not impossible.

Would appreciate any thoughts, I've read some mixed reviews in the forums and maybe there's something I can adjust before I tackle this WOD tomorrow. Last time I had 9 minutes + 9 pullups.

Enough rambling for one post; pleased to be a part of this community finally and looking forward to posting more results, as abysmal as they may be in the shadows of some of yours (I promise future posts won't be as long and convoluted either ... it's easy to ramble at 3am when trying to find the right thing to say).

Thanks again Coach, trainers, posters, everyone!

- Elliot (Phone hooooome!)

To all the Toronto cert people that I promised the Canadian Army Combat Fitness Program instructional module link to, here it is (again).

http://www.army.forces.gc.ca/land_force_doctrine_training_system/ex_aita_trg/acim/courses/acim/acim.swf

Sorry about spamming the boards with this, but I promised a few people this, and can't remember if I said I would post it on Sunday's Comments page, or in the Forum, so I'm doing it for Sunday & Monday, and posting the link to the Message Board discussion that Anthony Bainbridge already created for this link):

Here's Anthony discussion link:

http://www.board.crossfit.com/showthread.php?t=19624

Take care all,

P.S I forgot to thank John Vivian and Machiko in the post last night for hosting the cert: you both worked so hard, that I hope you had a time to take a breather and realize how good the cert went, thanks to that hard work. Stellar!

13+5 strict.

That was pretty tough. Smashed previous PR of 8.

I walked to the water fountain between 5s of thrusters. I was gone at most 3 minutes and some guy had already stripped my bar! WTF???

On an amusing note, there was a guy doing 1/4 back squats with 40kg and grunting loudly on every rep, then dumping the bar (not bumpers) on the floor. Attention, anyone?

I'm gonna miss all this when I start training at an affiliate... ;)

Had a great weekend in Toronto. Thanks to John and Matchko for hosting. Thanks to Coach, Tony, Dave, Nicole, Eva and all the 'red shirts' for the expertise. Course design is great, wouldn't it be the bomb if every business seminar had you up and doing squats to keep the blood flowing after the quarterly financial report. If you want some constructive criticism, I really think we didn't do enough air squats, and I particularly didn't think that we spent enough time holding the squat while having our butt moved this way a half inch and our chest that way a half inch by some sadist wearing a red shirt. (jk)

No interest right now in a Level II, but I'd definitely do a Level I again. Thanks also to all the fellow CFers I met, sometimes it gets a little lonely in Ontario's northland, good to connect with other intelligent lifeforms.

neverfeltbetter.blogspot.com

Bob

33/M/175

13 min.

11 + 11

#44 -- i don't know many people who don't gain wait on leave, hehe. I know i'll probably gain 30 on R&R in a couple months.

finished minute 6

m/33/70/195

12 minutes

36/M/172

12 +8

Bummed out just before 12 minutes. Damn, it looked easier on paper :)

283#'s/44 yom

Combined yesterday and today.

For time:

Run 400m
50 pushups
Stairmaster 10 flights
50 jumping pullups
Run 400 m
30 push ups
10 flights
30 asst'd pullups
Run 400m
20 push ups
10 flights
20 asst'd pull ups

34:41

12 + 6

M/30/5'7"/185
14 rounds, then for 5 minsutes I did 5. So in 20 minutes, 127 pullups.
I rested for 2 minutes, counted em up, and did 12, 6, 5, for a nice round 150, in approx 24 minutes.

8 rounds +4 - Palms facing my body.

Humbling, very humbling

John

17+11

M/27/6'2"/193

Did 12 rounds strict, then moved to a squat rack with a bar at about 54" and went through round 19... failed utterly on round 20.

Ripped huge calluses off both hands, so I know it was a good workout :D Especially for 20 minutes!

16+13

Forgot to thank John and Machiko from Crossfit Toronto.... kudos for the successfull weekend. Great spot you have there. I imagine I'll see you guys again soon

Attended the CF Cert in Toronto. Summing in up in one word AWESOME! Greg, Nicole, Eva, Dave and the rest of the CF family were spectatular. I came away from the event motivated, inspired, and oh yes, a little soar. It's amazing how humbling stick work can be when adhering to strict form. Thanks for a great experience.

Strict pullups 10+6

Did double-unders during the wait time = 120 DU's

1000M row cool down
The O-lifting seminar the past weekend has left me shredded.

13 minutes + 10 pull-ups

PR (previous was 11 minutes + 8 pull-ups)

Unbroken until minute 10, singles by the end. Tore a callus in minute 12, that slowed me down a bit. Still happy with the result.

Post:

OHS practise (up to a new 3RM PR of 52.5 kg).

31/M/165

17 (1-9 dead hang, 10-17 kipping).

New PR
13 + 10

35/M/83kg

15 rounds (1-9 kipping, 10-15 mixed kipping/jumping). Goal was 15 rounds, managed the first 12 rounds without breaking up the pullups.

Rested 5 mins, did CRC pushups (feet elevated on a bench) 11 rounds. Rested 5 more and did 5x5 L-Pullups, 1 min rest between sets. Pre- and Post I did 10x10kg Goblet Squats and a barbell complex as a warmup and warmdown.

23m/196

9 rounds + 9, first 7 sets strict
switched to kipping on set 8

26/M/205

12 Minutes -- First time on this WOD

13 with weighted vest

26 m 187 6'0
Knocked out a 10 K in 46:50 this morning. First frost of the year here in Louisville...perfect for running weather for shorts, t shirt, knit cap and gloves...I'll do the pullup workout this PM

5 10' 213lb
6 minutes

This will be my first WOD and sounds like a nice one to start with! Will post results later.

5'10 (240lbs) don't expect too much to begin with!

bw 170

13 rounds

+ 18 lb weight vest

This will be my first "official" WOD too!

Haven't mastered kipping pullups yet, so am going to do them as strict pullups, pronated grip, then with supinated grip to make up the numbers.

Can't wait - will post results later.

14 rounds

Toronto CrossFit Certification:
This weekend was an incredible experience full of great lectures, movement work and great workouts! Thanks to the HQ folks for a very informative seminar and thanks to CrossFit Toronto for a great facility! I'll have to get back up there soon John. It was great to finally put some faces to the threads on the forum. Great to talk to so many people and to get input from the other affiliates, Michael/Maia and Adam, expect me to be bugging the hell out you guys in the next few months. This weekend had a few new PR for me... actually did a scoring FGB with a monster of an athlete - Joe - and scored a 225. Then the next day, bang off a 65# Fran in 3:56, getting the second best time... and the big PR this weekend was joining the muscle up club. All in all a great f-ing weekend! GET SOME!

10 rounds.

great to be back...

Can anyone tell me where you get the beginner version of WOD's, I seem to remember before there were 3 different variations to attempt to complete

M 48 70" 174

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

16 (+9 P/Us)
--------------------------------------------------
Compare to 070618

15 (+9 P/Us)

#82 - Steven

I think you are talking about Brand X here:

http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228

27 m 5'7&3/4" 160

been doing this since 05 and haven't ever done kipping pullups because I've always thought it was cheating.

did cheating pullups this time

16+5

noticed on rnd 15 that I lost a few callouses, felt real good

usually only get about 14 with dead hangs

bw: 191

13 + 9 (pr)

First round was 12 + 12 earlier today. Just did it again: 13 + 6. Due to skin missing from hand I wont be attempting again today.

42/195 (5'6" on a good day...)
13 and a hard earned half...
Day by day discovering other CrossFitters here at FOB Warhorse. Am slowly working on getting an affiliate set up in Fredericksburg, VA for when I finish up here in Iraq. Will keep you posted. Good Luck Courtland Field Hockey in the Regional Tournament!

37/m/170

as RX'd: 14 rounds (PR) + 8

F/28/137

I just want to say thanks to coach for the kick ass workouts. I also want to thank so many people giving advice and posting their achievements. I have been doing CrossFit for 2.5 months now. When I started, I needed 80 lbs assistance for pull-ups. I finally was able to do it on my own yesterday. And I didn't just do one! i managed to rip out 8 total! Only 4 of them were consecutive, but I still did it! Thanks Coach!!!

37 m 175
got 10 minutes mostly strict

Then I practiced kipping pullups which I still have not mastered. I think I may lack shoulder flexibility at the bottom which is making it hard to swing forward there. I am also having difficulty pushing away at the top because my body just wants to drop straight down so I lose the horizontal momentum. To regain it after stopping at the bottom, I have to swing my body forward, and feet swing back, and this usually works to get another rep or two after failing on strict pullups, but it feels very inefficient. If anybody has any tips I would really appreciate it. I have watched the videos and I think I understand the concept, but is there a key element I'm missing here?

m/55/200

13 + 11
Frustrating. I do pull ups to a beam in my basement. Can't kip and have to use a modified hook grip with fingers together and flat on top of the beam. Have to try this one when I get to the gym in town.

M/30/170

13 (+12)

Started off with a three mile run. I'm not sure I really have the hang of the kipping pull-up. I do about the same numbers doing either strict or kipping.

David

24/f/5'6"/150

6 rounds + 4

so excited to be doing this one as Rx'ed.

M/43/195

Completed (8) rounds within the time limit.

1/2/3/4/5/6/7/8 = 36 total

M/22/6'1"/185

Had a Water polo tournament this weekend so I couldn't do the WOD's so I had to make them up today plus today's, that was an adventure

Cleans 135/155/165/175/2@185/2@205/2@225
Dips, PU's, HSPU's and 400m runs = 8:20
Today's WOD: 21 +19, finished 22 :12 into the next minute and knew I was done, not even chalk coiuld help my grip

9 dead hang, 10 - 14 kip
harder than I expected

34/M/5'4"/155

10 min + 10, just missed 11 by a fraction of a sec.

1st time doing this WOD - 12 full plus 12 in the next round. Can't wai for it to come around again!

Toronto Certification Seminar

A huge thank-you to all involved in the cert: Coach, Eva, Nicole, Tony and Dave, John and Machiko for hosting and all of the trainers – you guys are awesome! The commitment to excellence is so apparent in each and every one of you. I learned so much and the whole weekend was a great experience. Can’t wait to come to Santa Cruz for Level II.

11 rnds complete rounds plus 8 more pull-ups from the 12th

This is gonna be a good time.
Just something to through out there, I've been doing Crossfit for about a month and a half. I have done more pull ups in that time than in the rest of my life I think. So, yesterday I decided to work biceps at the gym (just for the hell of it). Every type of curl I did for more weight and more reps with ease. I also noticed less stress on my forearms. Just goes to show that isolation exercises will only get you so far...

Jim 48/M/170 12 rounds
Gary 50/M/200 8 rounds
David 46/M/195 9 rounds

8 Rounds

As Rx'ed 14 rounds complete plus 12 pullups in the 15th round

Not to bring up an old subject but AllisonNYC a little something for you:

"What I must do is all that concerns me, not what the people think....you will always find those who think they know what is your duty better than you know it. It is easy in the world to live after the world's opinion; it is easy in solitude to live after our own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude." Emerson

11+11

Allan Luomala:
That site is great and the demos are awesome especially the ones with coach (select on the whistle). Is there a plan to post these on the main site? Or at minimum a way to post so that the "Exercise" Tab can be added to a favorites to avoid having to navigate through the site to get to this information. I stayed up late last night viewing every demo it was great and apparently my better half was correct that I am addicted to CF, and loving it. Thanks... Mike

31/F/158/68"

w/u CFWUx2 (gravitron set at 60# help for dips and pullups)

13 rounds + 12 with jumping/kipping. unbroken till round 11.

post: L-sit work

in previous attmepts, i used strict. couldn't get past 7 rounds. today, after reading the posts, i decided to go for power/total body effort. huge difference! i was spent after this workout and i loved it. also, i never saw this caveat, "Use as many sets each minute as needed." that changed things a bit, too! my goal was 12, so i am really happy.

ck

I sent this to the message board but want to cover all my bases. Any feedback would be much appreciated..

I tweeked my knee about 3 months ago playing a game of football. I was in the air catching a pass when I was hit and turned. I landed with my right feet twisted which in turn torqued my right knee. I finished the game with a minor amount of pain. The days following my knee was sore but too debilitating. After the soreness subsided I began feeling a sharp pain in the center and to the left of my right knee cap. The pain increased with the amount of weight placed on my right knee. Ex. walking up the stairs generates minor pain while a squat or a snatch produces a significant amount of pain. On Saturday while doing squat cleans, my nineth rep almost took me to my knees. The pain was so sharp I had trouble walking. So I walked it off and did my last set but I did a regular clean as opposed to a squat clean. I left the gym limping and have not attempted a workout since. The current pain is tolerable but much more intense whenever any weight is placed on my knee.
Any suggestions would be helpful and much appreciated. I'd like to avoid the doctor but more importantly I'd like to be back in the gym ASAP.

My apologies for the sloppy post. I'm at work and had to sneak it out quickly.

20/m/138lbs

Did the workout this morning. Subbed Ring pullups for bar pullups. My PR for rings is 20 minutes completed. Today I got 14 completed on rings. First time doing it on rings. Anyone else have a similar experience?

john and machiko - thank you! you all were so organized and prepared for the cert this weekend - and it showed.

HQ staff - great material as always. love the new format of the certs - and i always enjoy getting to hammer the basics again. looking forward to pittsburgh!

27/M/6'/202

8 minutes + 3

push up ladder 1-10, 10-1

35yo male 177
Ran 6.5k before workout.
16minutes+11
Man, that was really hard! It kinda sneaks up on you. Next time, I'll be taking this one much more seriously!

Way harder than it looked on paper. Reality check.

7 rounds, +5.
No kipping/jumping.

10+4

M/28/195lbs

8 Rounds + 6 pullups

= 42 pullups

14 minutes + 12 pullups

I still get funny looks every time I work out. It gets kind of irritating, you know?

Age=27
BW=185

17 Rounds. Kipping Pullups. Locked out at bottom and touched bar with nose at top.

My biceps looked jacked right lol.

11 !

As rx'd

16 w/ kipping from 12 on.

30/m/190

as rx'd

18 rounds + 13 pull-ups in the 19th round

TORONTO CERTIFICATION

Awesome time! It's amazing how great the entire community is and we are very proud to be a part. I hate listing names to say thanks because I know I'll forget someone, but here goes:

John & Machiko (hope I spelled that right): kudos to the insane amount of prep and organizational work you did for this! New bars are going to work out very well. We'll definitely be back to visit. Thank you!

Coach, Nicole, Dave: great material as always and great to see you all again. Really enjoyed the "civilian" version of the cert and can't wait for the next one! Try to schedule a HQ Cert around the time of the CF Games so we can hit both in one trip!!

Tony B: was a pleasure meeting you, although my midline still hates you from that workout you put us through! Hahaha, great stuff, can't wait to see the video. Awesome job on the snatch intro - everyone was very impressed.

Eva T: what can I say, your presence commands attention! Great authority and total FOX. Jodi says I have a crush on you … whoops … hahahah!

Jon and EC: really happy to meet both of you. We'll definitely have to get together again (WITH SAM TOO) ... maybe you can explain this "world series" nonsense to us. :) It was great training and coaching along side of you both. Did anyone else notice how fast Jon got out of that dress?? We didn't even get a picture!

Kurtis: You might consider yourself "quiet by nature" but you have a great presence and great ability to transition in and out of conversations. During the coaching sessions when you stepped in to guide the trainers, you didn't interrupt or make anyone feel slighted - you came in, offered direction, and let the trainer continue seamlessly. Great job and I hope to work with you again.

Doug and Joe: I didn't get a chance to pick your brains as much as I would have liked, but sincere thanks for the advice and encouragement that was exchanged. I definitely think you two should hit up the grappling tournament, although Joe should stay 200+ and give us smaller guys a chance! ;)

Steve, Brenden, Chris, Barry, Eric, and a ton of people who I've forgotten names of (sorry), thanks for the great time! Hopefully we cross paths again and you can smack me around for forgetting names!

Anthony B
www.CrossFitFredericton.com

PS - John & Jon - thank you for the shirts!

The USMC PFT enforces NO KIPPING on the pull ups. Should I be doing kipping pull ups two days a week to get this "flexibility" that everyone talks about?

Thanks.

30/m/193 6'1"

4mi run.
CFWU x 3 (-pu)
8 rounds.

Penn State graduate Lt Michael Murphy was honored in front of 110,000 before the kick-off of the PSU-Ohio State game this weekend in State College, PA. The ceremony to pay tribute to his heroism and courage was stoic but touching. Murphy was awarded the Medal of Honor earlier in the week, becoming the first to earn the award in action in Afghanistan.

We did "Murph" in the shadow of Beaver Stadium Sunday to remember our fallen brother.

A Nittany Lion Nation is with Michael and his family. We Are.......Penn State!

10rounds +5

Got a lot harder very quickly

Anyone have any suggestions for some good music tracks or artists. I like music that makes you angry. I usually run and work out to techno, but I need something a little harder for CrossFit. Thanks!

11 rounds on the dot. pr by 4 rounds I think.

15+15 pr by two rounds!

I love the drama of this wod! Unbroken through 13. Rd 16 made plan of 4 every 15 sec. Got behind at time :30 (failed after 3, total 11) switched to 2 per set and ended up needing three at time :55. Only got two. Would it have been different if I had taken less rest after the first two sets of 4? We'll never know.

17min+15, pr

2 rounds of
20 TGU with 1/2 pood KB,
200 yd slosh pipe carry. ( 4 inch ABS pipe filled half full with water, capped both ends, 9 feet long); like wrestling a python.
50 1 pood KB swings.

100m bear crawls.

good to see the focus of today's postsis back on times, form, and personal challenges.

Arete

jimAZ

I held out till minute 8. I continued doing as many as I could (1-2) for the remnaining 12 minutes for a total of 51. I had to change my grip to a narrower palms in grip at about rep/minute 10.

2 pull-ups short of 20

24/m/205
9 minutes...then kept doing as many as I could...underestimated this workout.

16+8

16rds +10

10 rounds plus 7 reps on the 11th round

kipped starting at 3

i think i got 9 last time we did this one, so improved!

16+8
post: yesterday's WOD 12.26 (hspu modified - feet supported on high bar)

i just got caught up on the posts yesterday. i go away for one day and there's all this drama, drama, drama!

3/7 Chaos -- great quote. i love emerson.

trying to avoid beating an issue into the ground, i will say this...

thank you, coach for providing us with an environment brimming with proud, strong women. its one of the reasons i love crossfit. regardless of your opinion, one thing is clear. there are lots of proud women here. and that's fine my me.

ck

40y/o M
75" 200#
as Rx'd 15rds+13

goal: more better heavier faster

28/m/210

as rx'd

18rds+3

33/160/m

completed 14 rounds. didn't even attempt 15 at the 14 min mark. just finished the 14 reps at :55 and was spent.

27/241/78"

13 rounds...I had two to three more minutes in me but I ripped a callous on the 13th min. Could not continue.
They were by far my best pullups to date. lots of speed and less fatigue than before. The progress keeps coming..Happy with today's work!

Hey all. Another long time lurker, first time poster.

I just got back from Iraq where I was introduced to Crossfit and after 5 months of doing the WODs I feel like I'm in better shape than ever before in my life.

I did Ironman a few years ago and can relate completely to what coach says about it not being a good measure of fitness. I could go long distances but my speed suffered tremendously and I certainly didn't feel like I had great overall fitness. My joints hurt all the time and I didn't play sports for fear I'd suffer an injury.

Now, I've got some muscle soreness and feel burned out on occasion but am much lighter on my feet, much stronger, and feel more resistant to injury.

I've introduced my family to CrossfitKids and we do that on the weekends, then during the week I do my best to squeeze the WOD into my schedule on top of regular Command PT.

Anyway, this workout is a benchmark for me. This was my first Crossfit workout ever back on May 18 where I finished minute 5 and was completely wiped out. A month later on June 18 I got halfway through minute 7. Today I completed minute 12 with 1 second to spare! New PR!

Thanks Coach and Lauren for Crossfit, and Eva T for the great kipping instruction video.
Adam

as rx'd

krista 16+11
brent 18+13 pr by 4 reps

23/M/135

12 rounds
Finished 12 at the :55 mark

7 rounds
STILL can't kip. I figured this wod would 'force' me to learn the kip.
i figure at this point,it willjust come naturally . that's what coach said, anyway. You do enough of them and that will happen, right?

Oh,and I loved the allisonnyc int. Not at all offensive. Frankly, this day and age I can't believe anyone is still offended by anything. Hasn't it all been said? The thing to always remember is to NOT take it personally, it's simply ones opinion(duh) and I respect them all simply because I'm always been fascinated by how we all differ. Why get offended? Why bother?
Why is it that guys take everything in stride yet gals go get their panties all in a bunch?
A snatch is a snatch is a snatch.
Well said, huh?

15

followed by dumbbell lunge workout from a crossfit journal (anterior, lateral, & overhead)then 10 minutes each on the eliptical, stepmill, & rower

Thanks to Coach, Nicole, Dave, Eva, Tony, John, Machiko, and everyone else who came to, helped run, and was involved with the Toronto Cert. You guys were great - I gained so much from the chance to work with you all - and as always I came away with renewed excitement about my involvement with CrossFit.

Bwt: 135

23 rounds and 19 pull up on the 24th

Little mashup tabata squats and push jerks with Eric O afterwards.

Last time I did this 6/18, 12 full rounds + 7.
Today, 15 full rounds + 11.
Very pleased.

Heather B: congrats on your first unassissted pullups. I know from training my wife that this can be a long and frustrating process. Be proud of yourself.

Hey all I wanted to throw this up here. If you have a chance to work with or attend an event where Greg Everett of Performance Menu is teaching YOU SHOULD GO!

I got a chance to work with him this weekend at the O lift seminar and fund raiser in DC.

He was extremely knowledgeable, funny and just an all around nice guy to learn from.

I have to say my form and technique, as well as my ability to diagnose others has jumped because of his teaching.

did J.T. today - 16.31 pr by almost 4 minutes
hspu much improved in the 1st 2 sets but great difficulty in the last set, (used kipping for last 7 reps)
wod as rx'd - rested 10 mins. after J.T.
16+12, last time 16+15

Re: Comment #127 - USMC PFT

I only do strict pullups once a week (just to ensure my body still knows how to do them). Training with a kip took me from 12-20 strict pullups in less than 2 months. The simple fact that you are able to do "tons" more pullups in any given time improves those muscles that enable the strict pullups. Semper Fidelis.

Day 18 IR
"Michael", details there.

21:59

M/35/188

CFWUX3 - PU
5 Minutes with only 2 kips. I'm trying to work on strict no kipping pullups for CF.

#110
ChrisC
You already said what you need to do. Go to the doctor. If your injury is still bothering you after 3 months you have an injury that is not healing. Sounds like tendon damage to me. This is the opinion of a cop not a doctor. Good luck, I hope it is not too serious and heals.

Just woke up after working mids. Going for a run then pullups.

21/M/163

8 + 4
Might have been able to crank out some more if my hands weren't hurting. I used a larger pipe for the "bar," so gripping was odd.

#130 Babs,

I usually don't listen to music when I exercise as I find that it is more of a distraction (with regard to personal music players, wires dangling everywhere). However, I do listen to music when I row (music played from huge speakers in my basement), and I find that Disturbed is great. They're my favorite band overall, and are very good in getting me pumped up. All their CDs are great. Also try Breaking Benjamin, System of a Down (their older stuff is more likely to get you pumped), and Linkin Park (first two albums).

When I don't row, I usually have my workout partner barking at me. So it's all the same =)

34/M/77kg

As Rx'd:

13 rounds

Hey all I have a question for ya...I started doing crossfit a couple months ago once a week now I do it about 3-4 times per week which means I am no longer doing my tradional lifting for size. How do you guys feel about the muscle strength AND size gains you get from CF as compared to tradional bodybuilding style lifting? I love CF but still trying to get over the need to train each muscle each day...its an ego thing I guess hahaha

Here's to the only lady I know that does crossfit in niceville. I don't even know her name. Good luck on the workout today!
I got Fran in 9:06 today. PR by 3 minutes.

8 + 3 (strict)

pullup minute ladder: 11 minutes even; with a couple jumps to a bar beyond standing reach in the last couple rounds - maybe could have done a handfull more

dip minute ladder: 11 minutes even; with a lot of jumping dips after round 6, definitely a weakness, opposite of last year.

12 rds and 3 extra

that workout was tougher than it looked on paper

aside: I see no problem with supporting our troops over seas and law enforcement. Also, I cannot see why anyone should have a problem with hating terrorism and those who kill innocents purposefully. Last time I checked gas prices have INCREASED since the start of the war in Iraq. So if the US went there for oil, well that just does not make sense. Just a thought...

37 bw190

19 complete + 18 pullups

58#assist+some jumping involved towards the end:
10+4

M/22/ 75 kg (165 lbs)

15 rounds, negative after 8 rounds

#130 BABS

You want to be angry...Megadeth!
Here are just a few of many tracks that will do the trick:

Symphony of Destruction
Foreclosure of a Dream
Sweating Bullets
Countdown to Extinction
Peace Sells
Reckoning Day
Train of Consequences
Addicted to Chaos

This will be my first post.

33/M/202

13+12

not to bad for this Fat guy...

M, 39, 175

14 rounds + 12 pull ups

@ kewayatain - I like how you ask to end the political opinion / rants, by prefacing your request with one of your own. Good stuff & good luck with that.

31M/5'8"
195

11 + 8. Definitely getting a lot stronger. I could hardly do 3 pull-ups 2 months ago. Looking forward to next WOD.

10+8

#163,
Pictures of "weapons, war, Swat teams,etc" equals a political stance? And maybe our "greed for Iraq oil" explains why it just hit $93 a barrel? It's just too bad you don't have any casualty counts for Iraq under Saddam.
Funny how you put down CF for an aggressive political stance and then come back with that garbage.

anyway for the workout, 16 rounds+12

Yesterday, I doubled up on the rx'd workouts from the prior two days. My stats are:

Cleans:
1x135 1x155 1x175 1x195 1x215 1x235 1x255 1x275missed. I'd like to get to 315 someday, however I train at a global gym and I'm working with rusted iron only (literally, the place is in horrible condition)

Then, I went to the other workout. I replaced the 400 m run with squats (205#) and maxed out on reps each round in between the dips, pushups, and handstands(going slow on the squats and paying close attention to form). Overall, a pretty great workout.

Phong/JackM, thanks! Time to get ANGRY!

we are a little confused about the monday, oct. 29 wod. Could someone explain the workout in a different manner so we can do it correctly? Thank you very much

The key element to the kipping, in my experience, is the "push" away from the bar at the top.

That piece is critical. If you drop straight down, but still swing your legs back, then forward, your whole body will swing forward on the next pull up, and you roll upwards as you pull, destroying the momentum. You end up doing a whacky combo of a strict pullup and a knees to elbows movement.

The push at the top forces your torso forward and your legs back as you reach the bottom of the stroke, so when your legs sweep forward, your torso is forced backwards and up, taking advantage of the momentum your legs make.
Sorta weird explanation, but hope it helped.

As Rx'd

14. may have gotten 15, but i'm a wimp. cut my hand open and ripped off a calase on the last pull-up of the 14th round.

no blood, no crossfit, know blood, know crossfit

#110
sounds like a medial meniscus tear to me, although distance diagnosis is difficult. You should go get an MRI or see an orthopod.
#163
i agree, to a point. the line between support for the troops and warmongering can be a bit thin at times.
#165
the price of oil going up has a lot to do with how the war in iraq is going and how peaceful the middle east is. since the answer to those questions has to be not so great and not very, oil prices move up. It is a semicircular argument to propose that since oil prices move up oil could not have been a factor in the decision to move into iraq.
just my 2cents
oh and allison nyc, i happen to like the video... ;-)

Pull Ups always seem to be my weak spot. Which means I should work them more but...

11 + 5

15 rounds

PR by precisely 1 pullup.

Made it to 14 on the dot.

192#

16+8 as rx'd

#163

I understand where your opinion is coming from and respect it. But to tell a large military and law-enforcement base that they can't have pride in that, you need to check yourself. If you don't agree with the articles, don't read them. Or do read them, and understand that people are allowed to view things differently than you. By doing this, you can understand all sides of an argument in order to partake in intelligent debate. By if don't wish to do that, just stick to the workouts.

26 yom 6'2" 155#

15 rounds + 12 pullups

41y/f/162#
1~9min straight set pull up with blue iron woody band asst
10~15 min broken sets pullup with green iron woody band asst
max 15 pullup asst in 15 min.

BW 175

17 rounds + 12 pull-ups

Post: Tabata Mash-up of: 225 lb RDL/45 lb DB Push Jerks

13 + 9
Strict form.

M/37/194
13 and 6 and I was spent.

M/31/195

CFWUx2

Did 071021 instead since I missed that one and it looked bad. It was.
Switched to assisted HSPUs after 12 in round 1 and 8 in round 2. Last 5 L-pulls were more of an h.

Intensity is coming back, up to a 4. I wasted an awful lot of time crying during the HSPUs and L-pulls.

32/M/5'5"/208

800M Run (200jog/400run/200jog)
CFWU -PUs 10x2
10 complete rounds and got ten of 11 on the last attempt.

Disappointing? not so much...
Humbling? yeah definately!
Inspired to improve? Always!
Crossfit ROCKS!

17 rounds + 14 pull ups

Total=167

as rx'd 18 rounds + 13, total of 184 (up 21 from last time)

#163 - I'd be glad to address some of your assertions about the military and the status of the war in Iraq, but today is a workout day. Let's talk about it tomorrow. Rest day, post thoughts to comments!

JP

14 rounds
1 better than last time.

38m/205

13+6

#186 turns out i'm not very original

22/m/184

11 + 8

This one was deceptive. I thought I'd do better but once it started getting up into the higher numbers, I was surprised how hard it was. Great, but hard!

M/33/6'1"/205
cfwux3 (-5pu/rnd)
13rnds+9 PR by 2 rnds
did a squat ladder simultaneously through rnd 10

Okay, for everyone who was offended by the AllisonNYC interview with the "snatch" comment, just wait for a possible video from this weekend's cert... I think the two participants (one male, one female) complimented one another on their respective "snatches"... I hope Tony doesn't edit it out.

34/215

11 rounds + 11 pullups

2 rounds better than last time.

37/M/188

10+8

Some "angry" music

Korn
OLD Metallica
Killswitch Engage
Trivium
Stone Sour - Slipknot
Atreyu
Lamb of God

36/210/5'11"

8+2

1 pood TGU's
Jump rope

24/m/170

11 rounds

Last time I did this 6/18, 12 rounds and 7 pullups.
Today, 15 rounds and 11 pullups.
Very pleased.

Heather B: Congrats on your first unassisted pullups. I know from training my better half how long and frustrating the process can be. Be proud of yourself.

26 Male 185#

15 Rounds plus 8 in Round 16

#130/#175 - Babs

pop music makes me angry. but i don't think that is necessarily what you are looking for.

i personally like me a little Rage Against the Machine every now and again to get the blood flowing.

5 minutes rope jumping + CFWU x 3

WOD as rx'd

16 rounds and 11 PU

I usually do this with a weight vest on till I can't make the next minute. Take it off and continue... pull ups are so much easier then! Kipping or not, just get your face over the bar!
You back on yet Ryan??

29/m/186

10 rounds + 7

17/M/173

15 rounds + 2 Pullups

37/m/165 1/2 work week

10+5

sn: 65%x3x5 45#, each 1'0 78%x5x1 45#
fs: max 70#, 90%x4 60#, 85%x6 55#

TORONTO CERT

Thank you Toronto CrossFit for hosting this event. Your facilities were awesome. I learned more then I thought possible, thanks to the expert help from all the trainers. It was nice to constantly have one of the continually correct issues as they appeared. The constant fault checking was an important part for me and I do appreciate the time and dedication shown by all.

Congratulations to all the new level 1 trainers and good luck in your training.

26y/78kg/M

12 Minutes full

21/M/209/6'

Hey everyone,

I'm kind of out of commission for another week or two due to a pretty bad quad contusion. I bought the CFJ article "Working Wounded." Does anyone out there have some more examples of programming used to train someone without the use of their right leg? Thanks!

Zach

what are "kipping" pull ups...

22/m/184

11 + 8

This one was deceptive. I thought I'd do better but once it started getting up into the higher numbers, I was surprised how hard it was. Great, but hard!

#163

Some day, when you have your own wildly successful fitness website, you can feature all the pretty flowers, alternative energy ideas and CAIR propoganda that your heart desires...

28/m/190

15 rounds plus a pathetic +3 attempt into round 16. Lot harder that I thought.

#161 - Josiah

Thanks for the well-wishing! Since I had already taught two classes, I didn't get very far with the pullups today. I hope to see you again soon in Niceville. Crossfitters are definitely a minority!

Now for the workout -

10 rounds - strict pullups

I really need to figure out this kipping thing. I've watched the videos, but it's just not happening...yet!

First day after 1 month sickness

8 rounds + 7 PU

13+12

Forearms still burning ...

39/M/210/6'1

13 (+12) at 1/2 bw on gravitron

Bravo zulu, y'all.

42yom / 147

19 Rnds +16 (PR)

This is an improvement of 4 rounds +4 over the last two times. Really felt good during this one, next time 20. Another 3 days down and another 3 PRs, this program is amazing.

Post - HSPU practice getting nose to floor instead of head, Push Jerk Practice up to 175#

A day behind, so did this along with yesterday's.

14 rounds, one better than last time.

17 rounds plus 6 pullups (PR)

This is the one workout I still rip my hands open on.

Cowper...take a look at comment #29

11 + 9

That's two more minutes than last time.

48/M/185

18 rounds, didn't attempt 19, my lats were spent.

CFWU
Jumpers 15+12

32 YOM 195#

14 PUs in Round 15

33 yom 6'3" 215

11 + 6

Pullups are always my weakest exercise!

14+9 pullups up from 13+8 from last time.
Grip and kip died off quickly on the rounds 13 and 14

31/m/155lb

1 mile warm up at 6:20 pace
practiced 10 cleans
10 + 7 did a 12th set on Gravitron at 30%
practiced 10 cleans

The WOD was tougher than expected

forgot to add these were deadhangs, need to learn to kip

#167 - kewayatain

Isn't it hypocritical to post a political statement on a workout day and then complain about the crossfit site being too political?

m50/170

12 rounds plus 11

m/33/176 178 days since CF, Columbus Ohio

9 mins 9 reps into 10. I can do better.

Jump rope to finish.

25/m/160

13

M/40/180

14.

as rx'd
male 27 155

11 rds
then did same for press ups for every 30 seconds. 16 rds in 7.30

10...done

19 minutes.

Calluses on both hands tore somewhere in the 18th. 18 pullups were an unbroken set. I was shooting for 20 minutes. Got them taped quick. Managed to complete the 19th minute, but tape job was bad and just took off more skin. Bailed on the 20th. Damn. I plan on pre-taping next time for this one.

crossfit is good stuff. i love it!!

M/27/144

Strict pullups, pronated grip.
Completed 8, miles away from 9.
Can only improve.

Then same with honest pressups.
Completed 19, very close to 20.

M/25/208#

as rx'd (all pull-ups were kipping)

14 RNDs + 9 pull-ups

3x20 GHSU's

13 rounds + 8 pullups, about average for me
34/m/185

Thanks SL!

16mins this one was ruff

nice work ncsheepdog when you come home it will be on

m/18/bwt:154

as rx'd: 19 rounds + 17 pullups

wanted 20 really bad, maybe next time

15 completed, 14 last time. On the round of 14, I accidentially did 15 and 16 on the 15th round. I know, BFD. I thought I'd try the max cleans as well. Foolish boy, particularly after a CFT on Saturday. More like foolish old boy, #135 felt like a mountain. Thanks, Coach! BW:169, Y/A:59

I think it's rather sad how the two political parties keep bashing their different viewpoints. It's kind of like the whole thing how, for example, a liberal will not necessarily agree on a certain presidential candidate, but will vote for them solely because they are a democrat. That's the stuff that needs to stop. I'm pretty much right in the middle now in regards to my poltical orientation, and I'm definitely going to stay. I support our troops, my president (even though I do not agree with him), and the war we are fighting. If you think for a second that this enemy will not plan to attack us again, think twice. Our enemy, the religious extremists in the middle east, will not simply abandon their campaign to slaughter us. They believe we are the great satan, and it's their holy quest to rid the world of us. They will kill each and every one of us, our children, our brothers and sisters, and our families, in the most brutal ways imaginable, if given the chance. I say keep the pressure on in the middle east and keep them away from my home land! Kudos to all my fellow sheepdogs who feel the same.

16 rounds even

then followed with same protocol for ring dips
9 rounds + 8

hey guys- question, HELP me.
is crossfit good for me? i've never really done workouts before.. can i handle the pain? will i get any gain?

And now to more important things, like this workout!

12 --> then 13 with 60 lbs taken off, and 12 with 80 lbs taken off

Surprisingly killer...gotta better my numbers!

was going going going strong and then dropped!

24/m/170#

finished with 12+6, kipping pullups

could have done better, had I not warmed up with power cleans :-P.

37/m/155

13 rounds + 13 on round 14 (missed it by one)

104 total

10+5

10 complete rounds. Yikes. Harder than it looks!

I got stuck in the filter for using too many exlamation points. I took them out and reposted so I'm sorry if it comes up agiain later. oops

10 rounds flat today on pull-up bar in my apartment. All strict pull-ups since I still can't kip. Rounds 7, 8, 9 and 10 were broken. I hope I can get some help at the cert in a couple of weeks with my kipping.
MaryAnn whoa
Heather B. Congrats. Now just keep doing them and you'll be the pull-up queen in no time.

Followed up with some pistol practice. Figured out I can do them by accident this week. Maybe I'll be ready for Mary next time she comes around although my HSPU are still less than full ROM.
I did Elizabeth in the middle of the week at West Coast Fitness. I forgot my stopwatch and had to use my cell phone. It rang and stopped the timer so I don't know how long it took. But I was doing real dips for the first time. Woo Hoo. I did them on the bars so I know it's not as hard but I'm pretty sure it's at least a little step up from jumping ring dips.
"Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings." -Coach Glassman

It's good to be back in NYC after all the traveling but I'm sad it's over. I had so much fun this week and feel like I got so much accomplished. I'm going to move to the west coast as soon as possible. I got home at 8am and took a 6 hour nap. I need to catch up on my beauty sleep and recover from all the training.

My *friend Shad took me rock climbing at a waterfall this week. He said it be were just jumping from rock to rock but I disagree. I was freaking out most of the time because I thought I was going to end up with a wet foot. I touched moss and climbed a really big rock and have pictures to prove it. It's a big step up for this city chick since I usually get creeped out walking on grass. I think I'm a changed woman now.
While we were hiking or rock climbing or whatever it was, he said- You do all this Crossfit stuff so you can have a fit body so that you can do this stuff. Now climb. He was totally right and I stopped freaking out and enjoyed that myself appreciating that I'm able to move like I can. I want to do more things outdoors and use my strength.

When we were leaving Shad spotted a Crossfit sweatshirt. I bolted up to the guy and turned around so he could see that I was wearing a Crossfit Santa Cruz sweatshirt too. We immediately hugged and talked for bit. It's so cool that no matter where we go we have friends. It's like we already knew each other because we shared a love of Crossfit. Hi Dale.

The Barbell Cert with Rip and Lon was great. There were more people than I expected but think they did a great job making sure everyone got enough coaching. We went around the room and watched every single persons DL, Squat and Clean and gave feedback. I stood as close as I could get to Rip so I could watch him coach so I could do the same for my clients in the future. That guy is amazing.

Colleen, Gina, Jason, 3/7Chaos and everyone who offered their support on the board and through email when you felt I needed it- Thank You. I'm touched and hope you all know how much I appreciate the things you said. This is one of the big reasons I love Crossfit. I said it once and I'll say it again- this Community is one of a kind and I'm proud to be a part of it. Everyone should be so lucky. Now go get some.

Gosh this post is really long.

# 160 TANYA

I was like you too. I got so sick of my regular crap-tacular weight routine, hit plateaus and lost motivation. A couple guys at my hall got me into CF bout 2 years ago and I would pick and choose the WO's. Then once I started getting the form down better ( O lifts, pu's, hspu etc.) and realized that I was smashing my plateaus I was hooked...CF all the way! That was about a year ago (form doesn't happen over night).
I used to be 215, now I just broke 250. Not as lean, but still eat whatever I want and drink beer with the boys and don't ever worry bout my weight. HSPU's Aren't as easy, but I can still do 'em like I always could. I love throwing 250 + lbs over head and doing a crazy am't of pull ups! I'm in way better shape and haven't done a nancy boy bicep curl in almost 2 yrs. Just started posting 'cause all my CF buddies moved away. This community is all I got now. Hope you stick with it. I'm always trying to recruit!

25 M 6'5" 250

42/163

I think I am dehydrated, that or I need to eat more.

14 10/15 - felt good until round 14, then all of a sudden I was done...last time I did this I got 14 8/15, so a slight improvement anyway.

Anyone sore from yesterdays workout?

26y/6'5"/215lbs

10 rounds + 6

Such a rapid transition from "This is too easy" to "Crap, I'm toast."