Ugh this looks nasty.

Thanks for posting so early. I don't expect it but I sure like it when you do.

John

sounds like fun, something new...

Interesting. Gonna finish night shift get two hours sleep then give it a go. Nothing like some extra stress on the body!
Colin. LondonUK.

Great workout demo by Eva T!

To make that workout a bit more nasty, I'd sub a beer keg for the sandbag. The water sloshing around back and forth makes bringing it from the ground to the shoulder a definite challenge.

When are we going to see this as a WOD?

MT

1.East Coasters love an early post!
2.I want to be Eva T when I grow up.
3.Do Cindy and Mary know about the new girl in town?

Looks like fun was had by all at Mikes Gym this weekend. I am so sorry I had to cancel but my new grandchild took priority! Hope to get out there soon!

Why isn't there a WOD named after Eva?

This is definitely going to be tough. I will struggle with the L-Pulls. Is there a substitute? I don't want to loose all of my 20 mins struggling with one exercise.

this could get ugly -- my abs are going to love it!

Did 9 on "Mary" a month ago, so going for at least double digits here if I can keep form on the L's!

jason: sounds like fun? youre crazy. sounds like pain. now i got all day tomorrow at work to dread this one. at least it'll keep me from eating the icecream at the galley at lunch.

I believe every workout should be a learning experience. Eva's lesson this time was never to ask me to put her through a workout again.

Yes! Ask and you shall receive. Minutes after my roar for the WOD, it comes. :P Thanks, CF.Com

#9 Mac, the usual sub for L-pullups are standard kipping pull ups. I would at least try a few first, and if you can't keep your legs straight out, bend your knees to your chest and try that way. Eventually you'll get strong enough to straighten your legs out. At least...that's what I'm hoping for myself. ;)

wow! that's one of the sickest workouts i've ever seen. the video i mean.

I'm loving that demo. I want to be strong like Eva. Her arms are big.

Does anyone know how long Eva, Annie and Nicole have been Crossfitting? I've looked around to find out about them but can't find anything.

3 days to go!

This is awesome!

Mary's evil twin! I love it!

No idea how many rounds are doable (L-pullups will be the stopper, though I've added them to my warmups just like HSPUs) but it will be ''fun'' to find out.

So I can hold a hanging L no problem. The problem is I still have to assist my pullups, so should I just do assited pullups? It feels so cheap...haha

Phew, those FUNctional workouts from Mike's Gym are the gear, I'd like to see more of those bad boys. TGU+2 snatches, that's nasty. The double flip off from Eva at the halfway point was classic.

Mac, I'd say suck it up and blow through the HSPU and lunges. Just do your best on the L-pull ups, even if your legs aren't perfect you'll reap the benefits long term...

AllisonNYC

Check out the interview with Eva and I6. She talks when she started. It was a few weeks back.

The others...?

Eva, your an amazing athlete. Its videos like this that get me psyched! Keep em coming.

mebbe ill just do 10 assist pull ups and add 10 straight leg kick and hold level things to still get the abs and legs in there.

To be clear: Eva is a machine.

That being said, did her TGU technique differ from the Jeff Martone vids?

I'm sure either way sucks the same but just curious.

Stan

Heavy Crossfit.

I would like to get "most" of the CrossFit benefits while concentrating more on strength and 10#'s of added mass.
I'd follow the basic protocol except:
1. 20 pound weighted vest on all workouts
2. Up Rx'd weight used a small amount where possible
3. Run maximum interval distances of 400m. (no 800's 5k's ect.)
Question:
Do ya"ll think this would be beneficial to added strength and a little mass.
Thanks,
Pro

wicked vid,deff gotta give the rope pull-ups ago..

maybe L-pu with a rope

A tough workout for sure if eva t. was feeling it after the first exercise.

sarah.19.tx- you can try doing 10 assisted pull-ups and then right into 10 hanging L raises (nice and slow for good ab work).

Stan, Eva's form was different from Martone's, for sure, but I suspect it's because she can handle the weight safely. Martone's technique is spot on and very strict, I'm assuming, for teaching purposes but also for higher loads. Obviously she'd have to be more deliberate when she was lowering herself to the ground if she was using a 24kg kettlebell. (Plus she didn't kick the leg out of her working side when she lowered to the floor but that's okay, too.)

Stan -

Eva used her own TGU and sand bag clean technique. Both covered what I felt were the important points, so I didn't interfere. Keep in mind too that the point of that workout--besides being utterly heinous in all other respects--was to throw at her exercises with which she wasn't familiar. I let her try a couple bag cleans, a couple TGUs, and maybe 5 snatches prior to starting, and that was about the totality of her experience with those exercises.

#23- You left out a super important factor: nutrition. You're gonna have to make some changes there to keep up with all that added work. Brendan from HQ has been drinking a gallon of milk a day on top of his normal zone diet. He is huge now! (Did he say on that video that he added 28#?) Hopefully, there will be an upcoming Journal article about his diet. (hint,hint) There was a buzz at the NSC cert regarding the Metabolic Diet. I am gonna try that one after Thanksgiving. You can find tons of info about it on the internet. Good luck!

Okay, no more posts until I finish my workout tomorrow.

Freddy C, Ken C, Nick C and AllisonnyC

lots of Cs

Okay, no more posts from me either until I finish my workout tomorrow.

eva t. is a beast! great vid, stellar inspiration!

ck

m/55/200

Caught up today
200 SDHP
75 single unders
100 SDHP
150 single unders
50 SDHP
300 single unders
20:21

Got my first muscle up last week. Can do multiple singles now. Have yet to do more than one at a time. I do five dips after each single. Any suggestions to get more than one at a time?

M/49/164
I have only been doing crossfit for 5 months, reading, watching & learning still. Love all of it. But I have got to say that is the best female workout to date. Call me crazy but in my book that is one women who has it going on.

EvaT,

Strong work, and beautiful as ever!

Allison, Eva said she started CF in '96. I wonder about the others as well.

Greg, that was cruel. I got the chance to punish one our trainers last week too. I'll probably regret it at some point, LOL.

What're your thoughts on sandbags vs the standard db/kb/barbell options?

InfidelSix -

I love sand bags and other odd-objects and unconventional implements, but certainly not as replacements for DBs/KBs/Barbells. Just more tools in the tool box. They offer opportunities and training responses that you can't duplicate with other implements. A 75# sand bag feels like a 150# barbell, and the rope pull-up is a great example of how a seemingly minor alteration can cause serious disruption--Eva was able to hit 5 or so consecutive pull-ups on the rope, when on a bar, she can bang out about 8,000. Basically I just take notes whenever I'm in a bad mood and refer to them when needing to write a workout.

freddy c.: what video are you refering to regarding a gallon of milk/day, etc.? I must have missed it. Thanks

1 gal milk = 128 oz milk = 128 grams protein.

Eva-T, Eva-T.
Goddess with like an extra 9 s's.
Turns out work capacity isn't king. It's queen.

kstar

eva the man-eat-ah. ;-) damn that was a great video, eva is amazing!

i don't know which looks worse, the WOD demo or the actual WOD. i predict a lot of time will be wasted for me on L-pull-ups.

M/37/193

Workout as Rx'd--6 rounds/5+2...Required spot on HSPUs. I dig the way L pull ups suck! Added a little pain using large diameter pullup bar for some forearm burn. Good call.

what can i sub for hand stand pushups, i cant do them yet..

#41 Nick C - how about an overhead press with whatever weight you can handle? Failing that... as inclined a push up as you can do?

Been out of the loop for a few days. I got a lot of catching up to do and this looks like a great WOD for me to get back into it.

Nice work Eva that looked tough.
Yeah Freddy I too saw the video about Brandan and his 28# gain, that S.O.B. was huge at the Cert. in N.S.C. much bigger than when I saw him in July, that Metabolic Diet must work well, thinking about give it a try

It looks like I might be consulting brandx for the scaled version of this one. My L pullups aren't that crash hot.

30/M/193

7 rnds. Assisted HSPU's...balance is not my friend.

Pull-ups were on a 3" dia bar...that sucked. Thanks T-Heavy, great idea!

"12 rounds" but LOTS OF SUBS so it doesn't really count (no pullup bar, so hanging rows, and you can't really do "L hanging rows"; can't manage more than about 3 HSPUs, so subbed pike pushups). But it still hurt.

Someday I'll do a wod as RX'd!

Rory
M/26/190

8 rounds, had to go to 'max' pullups because I would've only gotten two rounds off otherwise... L pullups should be a dirty word.

Camp Corregidor, Iraq

Jim 48/M/170 10 rounds
Gary 50/M/200 7 2/3 rounds

5.5 rounds
went for 10 h/s p.u
sub a few normal pullups in towards the end of the 20mins
and did 20lunges instead of 15

25/180/5'10"

Matt
28/M/185
6 Rounds - For the walking lunges, was that 15 total or 15 for each leg (making it 30 total)? I hope it wasn't 15 total because I definitely did 30 each round

Honestly, how many of you can do L-Pulls. I guesss I am a whimp. Never give up!!

Eva that was great.

Eva-
That was awesome! You made it look easy.

Kate

9 Rounds (L-Pull ups are the stopper)
HSPU off a wall.

8 rounds, 30 walk lunges per round.

Thought I'd get in on the early mornin' posts!
Eva and the rest of the CF grls, are the new breed of women...THANK GOODNESS! Strong, hard, confident!!

~J~
~Train Hard or Stay the F$#@ Home!~

EVA WOD! EVA WOD!

Get this girl her own WOD!

Sign the petition now!

David
CrossFit Chattanooga

EVA WOD! EVA WOD!

Get this girl her own WOD!

Sign the petition now!

David
CrossFit Chattanooga
Blank1911

I did 5 rounds, but I did inclined ring push-ups(about 45degrees) and more like "sitting" pull-ups - knees tucked in. (can only do about 6 at a time). - regular walking lunges

what are the best subs for hand stand push-ups and L-pull-ups? I just started crossfit a few weeks ago.

8 rounds

Used 3 books on the HSPU, then 4 books for the last few rounds. Felt really good on the L pull-ups, though.

26/6'6"/202

7 + 5 HSPU + 5 L pull-ups

Used 3 books on the HSPU.

Great job, Eva!!!!

has the bag 75kg?

Best regards form Argentina.
jfu

6 rounds plus 5 HSPU & 8 L PU

m/27/186

7 rounds

Although my L-pull up's were something to laugh at, and my handstand pushup form isn't up to standard.

35/M/82kg

Subbed knees-on-bench piked pushups. I've done straight legged piked pushups for HSPUs in the past, but since I just did a large amount of them Friday I wanted to try the bent knees ones. A bit too easy, I'll do the straight legged next time.

Subbed normal lunges for walking lunges, no space.

10 rounds + 5 piked pushups and 6 L-Pullups.

Afterwards did 5x5 DE Bench Presses, 5x5 DE Pendlay Rows (both 50kg, 1 min rest).

Kickboxing training after was full-contact sparring and trading body punches and knees. After L-Pullups, I was in no shape to suck up the punches. Ouch.

Back in town. ESPN Game Day in Williamstown. Run today, row WOD from a couple days ago tomorrow.

Williams 20 - Amherst 0

Purple Cow...rather be one than see one...

5 rounds + 5HSPU's

only counted strict L-pulls, HSPU's against wall

23/f

6 rounds + 5 HSPU + 3 pull-ups
HSPU w/ 4 books
Only able to manage 5 "L" pull-ups before turning to strict pull-ups...5 more than before though.

Oh, and Rock Chalk Jayhawks!

6 rounds

27/m/6'2"/191#

Did the HSPU's with my feet on a bar at head height (6')... vertical (just low enough to whack my forehead on the ground, hah), but my balance stinks, so no freestanding (managed two before I fell over after the end of the workout).

My abs are definitely going to be sore after those L-shapes... I hope there is no form of the Rocky IV situps in the next WOD (might be hard to find the requisite Soviet barn, though, this is afghanistan).

11 rounds + 5 HSPU's... totally smoked.

#23 Procharged Mopar
I would highly advise unless you have some expertise in Elite fitness programs like this one, to stick to the basics for a bit... Not saying don't strive to be your best but if you are new to Crossfit and are already trying to increase the weights on the RX'd WOD's you are either in for a rude awakening or might not be doing full ROM if you are not feeling the effects of the prescribed WOD. You can put on mass (true lean mass) doing the RX'd work out, it really comes down to your diet @ that point. There are some serious athletes here who have been crossfitting for 1-2 years (no not me I suck) and get more than enough to continually improve their fitness with the WOD. Whichever route you choose good luck 3-2-1 go.

Eva T WOW!!! great work, you are an inspiration to everyone male or female

Greg Everett,
I saw Eva give you the finger at the beginning of the workout....lmao.....she probably though it was not as hard as it sound....hehehe......Great video!

Read the wod too fastand did it wrong, no wonder it took so little time. Must...do...it...again.

#48 Rory, I was with 1-503INF (deployed from Korea)when we established Camp Corregidor in 2004 before my oft-referenced purple heart injuries. I've heard good things about Ramadi (well, as good as Anbar can get) Keep up the good work,
CPT Mike Reynolds (Ret.)

M/30/5'7/185
8 rounds, + 5 hspu
Pull ups are usually my strength, but the l pull ups killed me. Crossfit has a way of finding a weakness, and hammering it. More l pullups are in my future.

Well there was some confusion on the pull ups but I did them off an "Ï" beam so definately worked some grip strength. My RÓM on the HSPU's is still about 80% but I'm getting so much more out of them now that I'm doing them unassisted against the wall.

10 rnds +4 HSPU's

27/m/190

Friggin L Pullups

Completed 5 rounds + 5 HSPU's + 5 L Pullups

HSPU's were assisted with the smith machine bar
L Pullups weren't a true 90* more like 70*
Used 10lb dumbbells for Lunges

John

m/22/216/6'0
6 rnds + 5 hspu+7LPs

37/m/6'2"/194

w/u 500m row, 1:53

5 rounds, not at all as Rx'd.
HSPU w/ feet on bench; PU w/ knees raised, not full L.

3 rounds Piked Pushups felt weak and cant do hspu's yet. also have to work on hamstring flexability L pullups where a little messy.Any sugjestions? Need Help BAD!

5 rounds + 4 HSPU
No problem with the L today.
HSPU are still feeling kind of weak.

32 m 193

12 rounds + 5 hspu + 8 L pullups

FOR THOSE HAVING PROBLEMS WITH HSPU,

READ THIS!

I have been doing kipping hspu for the past 2 weeks. I was struggling with higher rep hspu as well as touching my nose to the ground. I watched a video on kipping hspu and it has transformed my strength exponentially with hspu.

I did strict hspu today, touched nose to the ground and had zero problem with them at all! NONE! It wasn't as though today was just a better than average day, I was sluggish going into the workout.

I was told that by kipping the hspu, it wil increase strength and form as well as intensity, and in two weeks it so flippin' did!

If you are struggling with hspu at all, try kipping them!

~J~

~Train Hard or Stay the F$#@ Home!~

ps- thank you for the long message Sp.Ch--I will return it this afternoon!!

as RX'd:
8 rounds plus 3 hspu's
Ouchie.

I love you guys.

hspu assisted

8 rounds

6 and 1/2 rounds
28 m

hsp where tough for me. First day of croosfit. did them with the wall though.

hand stand push-ups piked off a 24" box
l-pull ups started as tuck pull-ups then went to kipping pull ups then went to jumping pull ups.
at least the lunge's were as Rx'd

8 rounds

50 % week.

4 rounds in 10:57

HSPU with one foot on bar, neck high. L pull-ups are evil. And they were very ugly by the end.

Post:
Clean & Push jerk practise

8 rounds

hspu, forehead to deck : L-Pullups got down to singles

40yr m 160

8 rounds + 5hspu

11 rounds

24/m/199
11 rounds + 2 HSPU w/regular pull ups

37/m/170

12 rounds + 5 HSPU + 5 L-pullups

L-pullups improved

gotta work on those l pull ups and hspu's!! sounds like thats it the same for almost everyone else so far this morning. That makes me feel much better.

I hope tomorrow has some oly lifts...those are my favorite.

35/M/180
CFWU + (100 Skips,DB Curls 25lbs 10 reps,Declined Situp OHW 10lbs/Rd)

WOD as Rx'd
7 Rds

Post WOD
135 BP
10,8,6,4,2 Reps (30 Sec pause between Reps)

24/f/5'6"/148

HSPU to ~6" target, L-pullups were jumping negatives.

7 rounds + 5 HSPU + 4 L negatives

18 / F

WOD
5 HSPU
10 (jumping) pull-ups
15 lunges

8 rounds + 5 HSPUs

34/M/170
As Rx'd: 13 Rds + 5 HSPU

On E-leave in KY. Used rings for L-pulls, used a wall for HSPU. 9 rounds plus 5 HSPU.

8 rounds + 5 HSPU's

HSPU's against a wall, only partial ROM. Still suck at those. L-pullups were good today. I was able to hold my legs straight out for each round. Usually near the end they end up being I-pullups. And I was sure so I did 15 lunges for each leg for a total of 30 each round. I figured if I wasn't sure then I should do more work than less.

Eva, quite simply, is the BEST! and she's SMART too...
today will be far from RX'd. Is that ok? Trainers: How long does it take on average to develop a pull up?

#79/J roCk,

Where was that kipping HSPU video? It sounds useful. Meanwhile, Eva T makes me laugh. And want to be a better man.

#96 Julie,

It took me 2 months of sweat and torn calluses to get my first pull up. But I know girls who got it quicker and slower, but from what I know its around 2-3 months on average. It also depends on your starting level of fitness. Just keep working at them, making sure if the workout doesn't have pull ups at least put them in your warm up. Best of luck.

BW 174

11 or 12 rounds even, Lost count

Wow! Took crossfit to a new level for myself. This was the first wod in 3 months that I was able to do in my garage (no people, no mirrors, no florescent light...it was intense). I set it up with an old carpet and a pull-up bar. It was the first time I tried real handstand pushups. I couldn't even to one successfully. I did most of them as negatives until I fell on my face. Looks like I have a new goal. Thanks crossfit for the challenge.

Nice job Eva T.

Who said Crossfit couldn't be a spectator sport?

Wayne

#79 Weemsfit.

I went back through the archives and found it in there, and I don't remember where it was. It was EVA's suggestion to Mark though, oddly enough!

It is SO beneficial.

Tell you what. I have clients til 1:00. At 1:00 I will go outside and have one of the girls video tape it, I'll give a breif explantion, and will post the URL to the video before I leave at 2:00.

Hopefully that will help a few who need it!

~J~
~Train Hard or Stay the F$#@ Home!~

12 rounds + HSPUs and 9 L Pull ups
as rx'd

40 y/o M
75" 200#
CFWUx3 (modified for home...no GHD)
subbed (elevated against wall for HSPU). AC Joint still weak.
9rds

Eva T. Amazing display of strength and beauty.

Wow!

42yo/185#

11 rounds even
All HSPU's on parallettes, ear depth
L-pulls broken in fives

Not so bad considering I contemplated putting this off until this afternoon so I could go get a breakfast burrito :-)

My first WOD ever had L-pull-ups in it. Today I was able to string them together in fives without the legs falling out. I'll have sore abs tomorow for sure.

2 lunges short of 11 rounds, so close!! I wanted 10 full so that was pretty good but I don't like being that close to another full round. It's like getting 10:01 for a timed WOD.

Pre-Burgener's with 45,65,85
Post-stretch

15/M/206

8 rounds even

Icy November day up here in S. Dakota

Get some

Mary at 7K ft (Rob Miller)...[wmv][mov]
All: here's the example of the kipping HSPU.

Sorry, the link didn't paste properly (I'm a bit of a computer moron). Just go to exercises and demos under the "The Girls/Named WODs" section, it's there.

41yo/f/162#
swam 3000meters
8 rounds + 5 HSPU & 10 sit knee tuck pulldown
HSPU against wall 2~4" ROM
sit knee tuck to chest pulldown for L pullups
15 walking lunges forward 15 walking lunges reverse

12 rounds plus 5 HSPU

CFWU- minus pull ups
WOD-
5 hspu modified (feet on 3rd step)
10 Pull ups- not L, jumping off one 2x4
15 walking lunges
8 rounds in 20 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

46m200#

7 2/3 rounds

first time we did the HSPU's in a WOD with heels against the wall, so happy that we made it through, though limited ROM. I really sucked on the l-pulls, ended up kipping with high knees instead of the proper L. As least did the lunges ok. I will attribute my lethargy to few too beers celebrating my birthday Saturday and not enough sleep. Ånd to celebrate today, I am ordering rings, cause sometimes you just gotta buy your own presents!

M/22/6'1"/185

As RXed 13 rounds plus 4 LPU's

And just to make sure I was thoroughly thrashed...
Manmakers (30# DB's)
Knees-to-Elbows
21-15-9 = 11:42

8 rounds

I did kipping pull-ups (forgot about the L part).

That gym in the video looks like it's specifically designed for torture. I like it!

CFWU x3 + 5 minutes rope skipping

WOD as rx'd

12 rounds..

LPU's were terrible but I made it..

Did 7 rounds in 18 min. Constantly pestered by my 2 year old until I was forced to submit.

Friendly CF comments posting tip #1

In stead of using repeated keyboard characters, use the "Ctrl F" function on your keyboard to find your past comments posts.

is counting for lunges 15 total or per leg? thanks

44 yom/5'-6"/171 lbs

Ran the San Antonio 1/2 marathon yesterday Sunday.

Time spent training? 6 months of crossfit WOD's ONLY!

Chip Pace 9:52 (Running 3 minutes, walking 1 minute).

Crossfit has vastly improved my body's ability to do work over an extended period of time. For me, the results of the race was proof beyond doubt of the soundness and tangible benefits of the Crossfit program.

I realize I'm preaching to the choir, but when your last long distance race was in 2002 (Ca. Intl. Marathon- Folsom to Sacramento), I can't help but celebrate and give full credit to where it's due.

#97 Weemsfit

The video of Rob doing Mary also gave a good look at the kipping HSPU. It was towards the end of last month. Hope that helps.

31/F/158/68"

w/u 5' bike, CFWUx2 (-dips, pullups, + 2x5 walking lunges), trap rehab

9 rounds, 5 HSPUs, 10 pullups

subs: modified ROM HSPU (as much as possible), jumping kipping pullups.

to be honest, i lost count. my goal was for over 9 rounds and i started cheering myself on after the 7th so much that i forgot to count. time sucking factor: confidence in handstands in later rounds. i really had to psych myself out to get it done -- like i said, lots of cheering in my head. someone suggested that i just do the HSPU with as much (or as little in this case, ha ha) ROM as i could do because that's the only way i will gain confidence. i agree -- and J rOCk, i am going to try kipping soon!

ck

29/M/175

50% week:

3 HSPU (feet against wall, full ROM)
5 L-PU (all L, no S)
10 steps, walking lunge

16 rounds

CFers--
Has anyone noticed that the video WODs of recent are similar to the WODs at GymJones (in terms of complexity and variety, not as in copying or originality)? I am loving the more complex workouts -- could this be the birth of a Crossfit Elite page?
Just a thought.

5 rounds

#79 Weemsfit.

Kipping Handstand Pushups demo, recorded today at 11:30 am.

myspacetv.com/index.cfm?fuseaction=vids.individual&videoid=21931649

Hope this helps!
Feedback is wellcome!

~J~

~Train Hard or Stay the F$#@ Home!~

9 rounds plus hspu and 7 l-pulls

HSPUs are finally coming along!

LPUs were starting seated and pulling up on the rings

7 rounds
20:30

Brandy
Bwt:152
four rounds and 11 lunges
sub the L-pulls for 10 pull-ups and 10, 3sec L-holds.
Christine
Bwt:135
3 rds and 10 pull-ups
girl you did a great job. I'm very impressed!

#120

I read in the CF FAQ's that CF WOD instructions are very literal. Given that, I take "15 steps, walking lunge" to mean that each step taken is a step. I admit that it is odd since if you take your first step with your right foot then your right side will be doing more lunges total then your left depending on how many series you do in 20 minutes. 15 steps in literal terms seems to easy so I am going to do a total of 30 individual steps.

Gina

8/9 rds

Wayne

8 rds + 5 HSPU, 10 LUPs

bw: 190ish?

7 rds + 2 hspu.

Just got back from 12 day vacation in Paris. The rest was good but I'm sucking.

Prochargedmopar
I agree with your approach. Also, eat more and rest more. Try a 3 on/2 off cycle.

First off...first post... been doing CF since Aug '05 - so no stranger here.

Question for Eva or Greg:
Any thoughts on Rx'd lb'ages for men for "Eva, Austere, Heavy WOD?"
I am not freakishly strong but have been around Kb's and sandbags and tires for a while. Seemed a bit light and thought it needed to be heavier. Should it Be??? I thought it might have to do with BWT so I scaled to:

100lbs( maybe a bit too heavy) bag clean - 45 lb x-vest+55lb KB+backpack="100lb sandbag"

20 rope pullups first 5 unbroken each set then doubles/singles

55lb TGU's and snatches B-rutal(but could have maybe done a 62#er)

Time 20:34
*note....me=6'3" 185#

What is a good men's RX'd weight?
I am 185# 27yo M
did
100lb bag
20 rope pullups broken 5's then singles both sets
55lb TGU+Snatch

20:34. Are there BWT ratios here?

M/36/217#

4 rounds

15 steps per leg

10 rounds + 5 HSPU + 5 L-pullups

HSPU - nose to floor all sets unbroken
L-pullups - all sets broken

33M / 185# / WOD #198 / CFT 825

CFWU, then complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (to 1.5" AbMat)
10 L Pull-ups (on rings from seated L)
15 Steps, Walking Lunge

6 rounds + 5 HSPU + 5 LPU

AGE:50
BW:170
8 RDS

EVA RULES!

M. 37 y.o 225lbs

My gym walls are covered with mirrors and all the machines that I could use for balance for the HSPU's were being used so I substituted seated machine shoulder press using 230lbs for 12 reps.

6 full rounds plus 12 presses.

35/m/5'11"/175 lbs

14 rounds total
5 handstand push-ups...range of motion getting better, but still needs improvement
10 L pull-ups
15 steps, walking lunge

#125

I know this might start an argument / Gym Jones bash, but from what I understand Mark Twight (the founder, owner and trainer at Gym Jones)was introduced to and trained by CrossFit Founders and essentially plagiarized the fitness principles, calling them his own.

If you've read any of Twight's articles, you know he has a pretentious and 'high and mighty' approach to training. CrossFit is for everyone; Twight seems to think only elite, professional athletes should be allowed to enter his gym.

Chris

as rx'd nose to floor hspu and knees locked with feet slightly higher then hip L-pull-ups

7 rounds

Felt like doing my own thing today, so: a few rounds of cfwu, a couple rounds of the WOD (MAN those L-pulls are hard), fooled around with the new slosh pipes (thanks Jim & John!), then ran a 5k in 24:37. Better still. Took a year for my runs to start improving but I'm on my way now, I hope.

19/m/180/univ. of texas

As Rx'd 13 rounds + 3 HSPU's.
My L-sit Pull ups did not have the form i wanted, but none the less they were still L-sits.

21/M/163

One word for today: weak.

5 45-degree angle push-ups
10 regular pull-ups
15 walking lunge steps

6 or 7 rounds and change. During the last round of pull-ups palm's skin was worn to bleeding, so I stopped at 18:50. Really wasn't that strong today, but in general I'm still moving on up.

tough... no doubt about it.

20/m/130

7rds 2 hspu

L pullups - definite weakness

If Mark Twight only wants elite, professional athletes to enter his gym, then he's fully entitled to it; its his gym. His workouts are born from crossfit's theories, but it's not identical. Let him do as he pleases. It's not for us to sit back and criticize him for it.

As RX'd:

Ed (15 steps total): 8 rds + 5 HSPU + 2 LPU

Nick (15 steps total): Around 8. Didn't get his final score.

Chris: Didn't get to play. Was getting enRiched (Nick T, you should know what that means).

Added extra pain:
Jason (15 steps per leg): 9rds

Not bad scores considering we had to wait on the pullup bar a couple of times.

HSPUs are getting easier and i'm touching face to ground everytime now. A couple of times I was in the zone and my feet were completely off the wall freestanding.

L-pullups suck. Pain... lots of free pain. Tomorrow should feel good.

JW out.

Happy Veterns Day
m/45/176
9 rds
Clarksville, TN

warmup 3 rounds: skip 1:00, 3 mu-27.5#, 3 pistols each leg (+5#, +2.5, +2.5)

xfit 3 rounds: 5 hspu (limited rom), 10 L-pullups (doubles and singles), 15 lunges; 19:40

16 rnds
HSPU (3-4" rom..getting better, though)
L p/u (had to kip p/u in order to get L - need to
really work on getting those)
Two questions:
What's the best way to work up to achieving L P/U??
Besides the concept 2 rower, what other rowers does anyone else have? I'm interested in learning more about them.
Thanks.

WOW, this was killer!
Elevated push-ups(feet are getting higher)
jumping reg. pull-ups
walking lunges

10 rounds

M, 39, 175

as rx'd: 11 rnds

28/M/175

9 Rounds.

The L-pullups were what were slowing me down. During the past 3 weeks I have been recovering from a mountain bike crash that injured my shoulder and it has made my chins noticeably weaker. Other than that my HSPU are coming along. I have been incorporating them in my warm ups and it has helped substantially. Ever since the discussion of HSPU and aneurisms, I can can't even think about HSPU without thinking of the qoute that someone wrote: "Thanks HSPU's now I have an aneurism." It makes me laugh every time.

32/m/215/6'4"

8 rounds plus 5 HSPU and 4 L-PU

7 rounds + 5 HSPU +10 L pu + 14 Lunges

HSPU toes hooked at 5 ft.
L PU were more like S PU and on rings.

13rd's

After a hiatus of almost a month, I am neither impressed nor depressed with today's performance.

7 rounds

M44/170/5'9''

10 rounds plus 5 hspu. The L-pullups were killer and slowed me down.

For hspu, I hang my toes over the squat bar and get as straight up and down as possible.

I work out at a chain gym because its close to work. I get a lot of strange looks with people wondering what kinda workout I'm on. Those who are interested, we talk and I send them to the site. It's been an awesome program for me - my one year is coming up - 12/16, and I'm in way better shape then I ever could have done with the old 'go for a run and do some curls and bench'.

7 Rds Plus 5 HSPU and 5 Pull Ups

Pull ups were pretty slow so slowed me down. Could do the first couple of rounds w/ knees bent...but thats it.

#119- That is so cool. Thanks, very helpful when you lurk around the comments alot.

WOD
sub'd 15 Situps for HSPUs (bad shoulder)
sub'd 15 Back-extensions for L-Pullups (bad shoulder)
15 walking lunges

7 rnds in 20 mins

27/m/180
As Rx'd
7 full rounds
5 HSPU
7 L-Pullups

7 rounds with HSPU self-assisted with feet on racked barbell
34/m/185

31/m/170 lbs

7 rounds as Rx'd - HSPU against wall
+ 5 HSPU and +7 L Pull ups

L's need a lot of work - mediocre form

pre-du practise
wod-as rx'd 9 rds + 2 hspu

Hello all,
Just started to "crossfit" a couple of months ago and I love it!

Warm up:
- 5min rope skipping
3 rounds of:
- 12xohs; 12x oly snatch + clean; 12x oly+5Kg snatch + clean
- 12 sit ups
- 12 back extensions
- 12 ring dips

WOD as rx'd: 12 rounds exactly..

I've been out of the CrossFit habit the past couple months. I need to get back into it.

But anyway, I know that many of you are either serving in the military now or you have at some point in your life. I wrote this poem for a friend of mine - a Marine who has served two tours in Iraq. But this poem goes out to all of you who are serving or who have honorably served in the military.

A Poem for my Veteran Friend

The Noble Warfighter
A man of courage and kindness
A patriot who loves God, his country, his family, and his friends
A servant prepared to make the ultimate sacrifice
Without a word of complaint
To establish Justice, Liberty, Peace, and Security
The Veteran
The man who has put his life on the line
So I can sleep peacefully at night
The Warrior – God's agent of wrath
Who pushes back the forces of evil
And establishes righteousness
The Peacemaker who always remembers the cross of Christ
With deep gratitude, affection, and love,
Thank you.

Psalm 144:1
"Praise be to the LORD my Rock,
who trains my hands for war,
my fingers for battle."

10 complete rounds and some change: (5 HSPUs, 4 L-Pull ups). Can't get enough of these workouts!

22/m/228

8 rounds 20 mins

2 rounds of actual L pull ups then slowly degraded to jumping knee up pull ups.

42/163

HSPU - Against the wall, nose to ground
L pullups - All sets (except the first) broken
Lunges - 15 total steps

11 rounds + 5HSPU + 5 LPUs

Age 35
BW 148#

As rx'd:

12 rounds +5 HSPU, +5 LPU's

6 rounds
scaled L pull-ups to knee-L pullups

33/M/205

1st Time

W.U.
3x15
Calf
OHS Bar
GH SitUp
GH Back

9 rounds
+ 5 PushUp
+ 8 L-Pull

#125: Crossfit predates Gym Jones. Go back and look at WODs from 2001, 2002, 2003 and see if you don't change your mind. Twight simply markets his brand differently. I don't think the dispute with the Glassmans is necessarily consequential, though I have always disliked Twight's ostentation. The man acts as if he were a Rolando Garibotti or Alex Lowe; he comes across as living proof that the good is the enemy of the great. But that's not to take away from the efficacy of mixed-mode training -- Steve House trained with Twight for years, and upon 'graduating', has become one of the strongest and boldest alpinists around. It's noteworthy that House does not embrace the arrogance or elitism which has been Twight's trademark.

Review the evidence and make up your own mind.

Why is the workout in the vid different than the WOD? I expected to see the WOD in the video. Not that I didn't enjoy it, just a bit confusing.

Tim: 32/M/185

pre: Burgie
wod: 7 rounds

You people who are doing 10+ rounds are monsters.

26m/6'2"/185

hspu- against wall
L pu- strict form faided at end
lunges- as rx'd

completed 6 rounds + 5 hspu, 5 L pu

Question for all y'all KB studs and studettes out there...

When a workout calls for KB snatches, is the default move from the ground or the swinging KB snatch starting from the hang position (like in the Eva vid from today)? Thanks for any help anyone can give.
Cheers

#28 and others interested in diet, Eva, mass, etc:

check out the Performance Menu (Robb Wolf & Greg Everett's venture). They've been poking around in the dark corners of diet, mass, and functional strength since they started, and have only got better.

http://www.performancemenu.com/

Also available for people who want to get strong at the expense of some metabolic conditioning, the CA WOD (same URL). In its infancy, but worth a look, and worth reading its motivation (free download). Make up your own minds, as always.

24/m/170

9 rounds as rx'd in 20min 06sec

good work to those breaking 10!

28/m/186

9 rounds even (though it may have been ten, as i lost track for a moment. i'll assume the lower)

did as many L-PUs as possible (usually 4-6) each round and completed rx'd numbers with kipping. HSPU done against wall, with about 80% ROM.

30/m/190

14 rounds + 5 HSPUs

Subbed regular pull-ups for Ls - wanted to go for the cardio aspect of this one.

HSPUs - nose to floor.

28m/144/5'10

got my first consecutive hspu's today.

subbed 20 situps for the l-pulls because my biceps are sore from the highpulls yesterday.

scaled the hspu's down, for six rounds w/

4,3,2,2,2,2 hspu's

27/240/78"

7 Rds.
HSPU w/ 1 foot ancored at eye level, 1 leg straight
Knees to Chest for L-PU
Lunges 15 ea. Leg

L-PU Were the sticking point...on the bright side I have never done this many Knee Up Pull Ups before

174/6'0/m

12 rds.
assisted hspu, still can not get full range of motion

51/m/187

10 rounds, but pullups were tucked (pullup machine has bars in the wrong places). 30 walking lunges.

My butt is sore.

13rds + 5 HSPU, 10 LPU, 4 Lunges.
L Pull-ups were messy by the end.
Need to work L holds.

WU-
Messed around with climbing the unanchored caving ladder 4 times, got my feet 3 rungs up. Very hard to keep it from swinging around and crashing into the post. Will add that into my warmup for a while. Also 20 various dips (jumping, feet up front and back), 20 squats, 10 jumping pullups (not high enough and arm hurt).

WOD subs-
Saturday's rowing, DU WOD.
Subbed same amount of SU for DU
Time- 19:30

N is back after about 6 weeks off, yea! Her motivation was low and homework load heavy, now they both have lessened.
She did Saturday's WOD too with the same subs as me.
Time- 18:55

We're both jump rope challenged, but we're getting better. At least she doesn't come away looking like she was whipped and beaten any more and my speed is improving.

Kate

61/m/178/6'

C2 row 1k // CFWU x3 (-pu's)

WOD 20min
scaled to 3HSPU/6L pullups/12 walking lunge
10 rounds (19:58)

First time doing WOD with HSPU, I usually sub pike push ups. The HSPU's about 50% ROM. L pull ups mostly with some leg bend at the knees.

40/M/170

9 rounds plus 5 HSPU and 2 L-pulls. HSPUs were against a wall. About half way through, L-pulls became a bit sloppy... Used a 45lbs bb for lunges.

12 Rs
Modified
HSPU feet on Smith Machine Bar
L PU on smith machine feet on bench

subbed shoulder presses @ 85# for HSPU

8rnds and 2 presses

shoulder strength is a weakness of mine and the presses reflect that (low weight and they slowed me down). The L-pullups got kinda sloppy at the end.

BW 170#

23 M 180

As R'xed

9 rds, 5 hspu
L pulls got down to singles as well

As Rx'd - 8 rounds plus 5 hspu's.
Too much faffing between rounds preparing to do hspu's - next time just do it.

42yom / 146

14 rounds + 5 HSPU's

All HSPU's unbroken with nose touching deck and full ROM each rep (no kip needed). L-Pulls broken except first 2 rounds, but ROM full and legs maintained L through all reps. Lunges unbroken with knee to deck and chest high on all reps. Was shooting for 12 and really surprised myself on this one. Nice..

Post - Oly bar Snatch and OHS practice

32F/125/5'6"

Eva T. -- that's a girl who BRINGS it! Wow!

Not a fan of this workout. L Pullups are a beast! HSPU's were feet elevated 5', L pullups got really UGLY towards the end.

6 rounds

28/f/107

9 rounds as rx'd

not a fan of this WOD. HSPU were head to ground L-pull-ups were in sets of 5 then 3 then 2. i had to just stand around on the l-pull-ups and didn't feel like i was working. i know that sounds stupid but for somereason i couldn't push myself with those l-pull-ups.

Then made up Saturday's WOD

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

18:21, as rx'd

pre: mod CFWUx2 + Burgener WUx2
post: 2x5 65# clean and jerks + stretching

Freddy C & gaucoin: GREAT job you two with today's WOD!

Ken C- thanks for the push on the rowing/double under WOD. I looked at my watch after the 1,000m row and 25 double unders and was almost at 7 min. I knew there was NO way I could beat you, but I still busted my ass to try...;-) Great job!

I'm behind so I'm gonna do this one in two days. Looks great. On another note, is that a clean shaven Greg Everett in the photo?

#67 Bingo... I didn't know there was an Efe on the board.

#131 Adam W... famous last words

32 YOM 196#

10 rounds (plus 4 PUs into the 11th round).

190/m/28
9 rounds bent knee pulls
+5 HSPU and 10 bent knee pulls (missed the last round by lunges)

9 rounds + HSPUs and 8 L-pulls

going to add L-pulls to my warm-up as well as HSPU to try and get better form.

In honor of our veterans...

For those who don't frequent the message board, I encourage you to check out the Veteran's Day Workout posted under the "Competitions" link. Member Gant Grimes has some up with an interesting way to salute our troops on this holiday. It's sick actually.

I just discovered this thread today, so I won't be able to take on the whole thing, but I'm going to postpone today's WOD and do as much as my body can handle. I'll let you know how it goes.

And thank you to the men and women who put it all on the line for our great nation... we salute you all - not just today - but everyday.

13.6 rds as rx'd
bwt-162
33 yom

m/33/176 191 days since CF, Columbus Ohio

as rx'd
7 rounds +5 HSPU

37m 185
subbed regular pullups
did 15 lunges each leg (30 total per round)
8 rounds plus 5 hspu and 10 pullups

10 rds plus 5 hspu
parallel grip L-Pull ups - full range of motion on chins legs fully extended as well.

Modified a la Brand X

Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

A rough 7 rounds. First day back after a long lay off.

JFG

felt great with this one. hspu were the best i've done yet. pullups were reverse grip and broken...most of them only had my knees up.

7 rounds, 5 hspu, 5 pu

37 bw 190
as rx'd

8 complete rounds + 2 hspu

29M/5'6"/165#

wod as Rx'd: 8 full sets + 5 hspu's

HSPU's used to be a very serious problem child for me, but a couple of weeks ago I made the pvc paralettes shown in the CF journal & have been practicing hspu's in my living room. I think my previous problem was mostly relating to pain I got in my wrists which was aleviated with the parlette grip. Also, the extreme range of motion that the paralette's allow helped I'm sure. In today's wod, all hspu's were full range of motion with nose to floor on each one, sets unbroken. Felt very good.

All L-pull ups were "as Rx'd", but legs kept becoming more and more bent toward the later rounds. Had to start breaking them up into two sets of 5.

Before I started this post, I looked at the Valhalla Veterans wod posted in the message board. Congratulations to you brave souls who even had the fortitude to attempt that workout. I will put this on my to do list. Moreso however, Thank You! veterans, and Thank You! to those of you currently serving.

Today is day #1 on the Zone for me.

32/F/5'10"/153#
Disappointed with the number of rounds I was able to complete, but at least my L-pullups and HSPU depth are improving.
6 rounds + 5 HSPU's & 7 L's

8 rds. L-Pullups kicked my ass. Solid work out.

rd 1-nose to abmat/ remainder: nose to 1" plates
full L pull ups
4rds+ 6

13 rds. as rx'ed.

1.5 mile run for time
Calli's
10 underwaters(1 min breaks)
500m swim for time

Great work OPT & Intent.

M/22/5'11''/165

3 rounds
Still working on my handstand and Lpull up form.

26/6'4"/218

9 rounds

then

bicep and shoulder workout with weights

Anthony (BW=180)
Notes: as rx'd
Rounds: 12 rounds even

Sprains and tendonitis held up okay, but I could have pushed harder for sure.

Gaucoin - man, you were up early. Nice work there too!

bw 163 age 38
HSPU feet on rack
otherwise as rx'd
8 rounds 15 secs left.

m/38/179/67"

mixed wu
wod as rx'd
7 rounds even

great form doing nose to floor hspu's on wall but resting in between third and forth rep is slowing me down.

6 rounds
5 HSPU
5 L-PUs
Need to improve but it is good to be back into the WODs.

m/18/bwt:154

as rx'd: 13rnds, 5 hspu's and 8 Lpullups

M50/170

7 rounds plus 5hspu,7 L pulls...

the L pullups were killers.

26/M/6'1"/166#

8 rounds + 5 hspu, 7 L pull-ups.
hspu done facing wall. L pulls were mostly broken sets, but maintained a good "L" throughout. Did 15 steps for lunges instead of 15 for each leg.

we did 6 rounds
pushups at 45 degrees and jumping pullups for T.

regular pushups and assisted pullups for J

F/23/143#/5'8

5 rounds. Subbed L pulls with 10 pull ups and 10 x 3sec L sits

Executed 6 total rounds.
- Ab work to follow.
- One 5x5 full court hoops game as warm-up.
- M/52/173

10 rounds / 7 L-pullups

38/M/177

CFWU X 3 (minus pullups)

Pushups off 3 ft. stool
L-pullups were the killer.

Five rounds.

sub'd 35# dumbell presses for hspu's & did standing lunges.
6 rds + 5 presses & 3 l-sit p-ups.

10 rds + 5 HSPU's

HSPU's against wall
L-Pulls had slight knee bend last 2-3 rds

Lovin that in the last month I went from 10 L-pulls max to pulling off 70 with clean form.

45/m/180
7 rounds--one foot on smith machine bar

8rds + 5 LPU
-any advice for LPU form, in terms of getting more momentum b/c I feel like thats the slowest part.

20/M/168

11 rounds and a bit...lost track of time

L-pullups degenerated a lot...definitely limiting factor

Caught up on Cindy

22 rounds + 4 pull ups

Last time I did this one was July 9th. Got same rounds using about #10 less asst.

Erin

This was my first crossfit workout. My three roommates and I have been building stuff for these workouts.

22/M/180

6 rounds

L pull ups only lasted for two rounds. They were the limiting factor of the workout. Switched to normal pullups after the second round

25/M/220/5'8
10 + 5 HSPU and 5 L-PU
Holy smokes Erin that is insane I was smoked at 10. The L-Pullups KILL ME cause I am a heavy guy.

26/m/6'3/170#

With my girlfriend holding my legs still, all else as RX'd.

8 rds with 3 sec to spare

M/27/175
CFWUx3
WOD as Rx'd: 10 rounds + 5 HSPU + 10 L sit-ups + 11 lunges
strict form on the HSPU and L sit-ups

12 rnds + 5 HSPU(modified)

I still can't do L-pullups. First 5 rounds were alright, I had my knees up parallel to the floor. Last 7 rnds were kips with my knees up in my chest.

8 rounds 5 hspu
hspu angled one leg up
l-pullups broken...decent form...some jumping

44/177

10 Rounds plus 3 HSPU.
All HSPU unbroken, forehead to ground. First 2 sets of L-pulls unbroken, then 2 sets of 5, then just a bunch of sets.

10 rounds + 5HSPU's as rx'ed.
All HSPU nose to floor.

36M/5'10"/170.5#

As Rx: 11 rounds + 5 HSPU, 6 L pull-ups.

M/22/150 cfwux2

HSPUs on smith-machine (10 per round): 9 complete rounds

21/m/155

9 rounds

L-pullups degenerated to kipping L-pullups, and some of them were definitely not legit.

M/37/225

Have to use a dip/pull-up/roman chair set-up for my pull-ups. It is functionally impossible to do LPU's on there. Can't do an unspotted HSPU, so I cranked the smith bar way up and got as close to vertical as possible with a full ROM. My round count was artificially high due to the subs.

Warmed-up with a light CFWU, then worked double-unders for about 10 minutes.

11 Rounds.

6 rounds

12 Rounds

5 Push Press (45lbs)
10 Hanging Knee Raises
15 Walking Lunges

Not ready for HSPU yet. . .a long time before I will be doing those. The hanging knee raises were much easier than I suspected, which is great. Lunges nearly killed me by the end! But I beat my goal in rounds so I'm happy, especially after I just did Mary a few days ago.

39/M/178

CFWUx3(no pullups, but I did the dips)

7 rounds, 5 HSPU's, 10 Pulls
All pullups were knee tuck pu's, all negs but round 1
All HSPU's were 1/2 ROM
My goal was 5 rounds, so I did better than I thought I would.

CFWU

Sub'd 205lb BP for HSPU

8 rounds

my goal was 10

6 Rounds. L-Sits started correctly then quickly broke down to swinging L sits. HSPS's against wall

m/23/194

8 rounds. Assisted HSPU and only the first set were true L-pull ups. The rest were seated. This was the first CF workout that didn't leave me entirely shot. The pull-ups slowed me down big time.

6 rounds + 5 HSPUs

but finished 7th round for good measure in 21 something.

HSPUs getting better. L pullups with seated start on rings.

10 round plus 5 hspu and 8 L's
L's getting better...

Rx'd
7 rds + 5hspu/10 L pu's/3 lunges
(did a total of 30 lunges each rd)
legs are rocked. should've taken the rest day..nah

25 6'5" 245

I was looking for the kipping HSPU video, any idea where it is?

21/M/185

7 Rounds as rx'd. had a little trouble with HSPU's and getting full lock-out on the L-ups towards the end.

Do it.

12 rounds? That's my girl!!

BW 70kg

10Rds
+3 HSPU

HSPU off wall to abmat
L Sit pronated Grip toes pointed
Wlking Lunge

31/M/163

I subbed for today's WOD the following:

12-9-6 rep rounds of DB clean-thruster burpees (31 lbs) and weighted pull-ups (31 lbs). Yesterday's demo video, and yes, 31 lbs thanks to poorly made DBs here in the lower AAs.

6:20.8

21/m/180

as rx'd:
7 rounds

L-pull ups slowed me down the most

What is SDHP? Single Dip Handstand Pushup?

I did 7 rounds maybe 8, lost count, but I think it was definitely 7. The L Pullups were definitely the toughest.

either 11 rounds with 5 HSPUs or 12 rds with 5 HSPU, I lost count a few times..maybe it was 13...I kept choosing the lower # when I was trying to breath/not hurl and keep track of rounds - I cant wait to do this again

38/M/157

HSPU with feet on Smith machine.

8 rds

47yom 160#
10 rounds 5 hspu 19:57
L Pullups held me back, I think I will start doing L-pullups for warmups instead of regular pullups.

I am not sure if it count but I did about 12 rounds. I did HSPU with knees on a bench. I also am not good at pull ups so I did jump pull ups.

7 rounds + 3 pullups
HSPU with knees on bench
did jumping pullups mixed in with the negatives, need more strength for the pullups

M/17/142#

Ouch. 11 rounds, 5 Handstand Push-ups and 2 L-pullups. L-pullups suck just in case you were all wondering.

Full Cleans 3x110, 3x132, 5x154, 5x154, 2x176

Then WOD, subbing Jumping Lunges for Walking Lunges
8 Rounds and 5 HSPU's

M/34/157

7 full sets as Rx'd

m/33/70/199

7 rounds
Ls singles mixed grip

9 rounds, went a few seconds over to complete the last round. L-pullups were about half on the smith bar pulling off the ground and the other half were standing lifting legs as the pullup was done. Both ways allowed a break between reps, still tough.

Valhalla Workout as per the Veteran's Day WO Competition in the boards.

All as Rx'd with the exception of 4 PU/4 Ring dip sub for each MuscleUp

Age 19
Start weight 164.4 lbs
Finish weight 162.2 lbs

JT - 16:02
Josh - 14:48
Michael - 28:03 (ate first packet before Mike started)
Daniel - 31:00 (ate second after Daniel ended)
Jason - 49:00
Murph - 50:40 (ate last before Murph started)
Total Time - 3:16.9 Yeeha! 3 hours 16 minutes!

I have to say they are all PR's as i have never done any of them to completion.

I used 2 watches, one was running from the very beginning and the other i stopped and started each time i started one of the workouts i.e. timed JT and then stopped and then started Josh etc...

I had 3 Powerbar Gel recharge packets and i ate them all as stated.

And yes...this sucked as much as it looks. But i am very glad i did it.

My Total Numbers were :
Pullups - 535
Pushups - 245
HSPUs - 45
Squats - 550
OverHead Squats - 45
Thrusters - 42
Ring Dips - 245
Situps - 150
Running total - 4.5 miles

I am in San Francisco today and worked out at S.F. Crossfit. Main workout was two rounds of 5 minutes each of a combined set of 1 power clean, 3 hang squat cleans and 2 push presses with 40 lb. dumbbells.

Not only was the workout great because of having a friendly and supportive group to work out with, but I was again reminded how much harder one pushes oneself when the workout is with a group as opposed to solo. Very cool facility in the Presidio with a beautiful view of the Golden Gate Bridge at dawn. Thanks Adrian for a great workout.

25/M/172

As RXed with Assisted HSPU

6 rounds 5 HSPU + 5 L PU

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round.

5 Handstand Push-ups w/feet on rack
10 L Pull-ups
15 Steps, Walking Lunge

7 rounds

Foam roll after.

39/m/190

7 rounds

L situps required a lot of singles and eventually some modification (knees to chest).

34m/6'4/210

10 rounds as rx'd

Trevor #284,

Let me be the first to congratulate you (on the comment board anyway). Excellent work!

33/m/155

First Crossfit workout ever. Managed 6 rounds in 20 minutes. Handstand push-ups with feet on dryer. Started the L Pull-ups in strict form but was doing jumping pull-ups by the end. Laid on floor to catch my breath for 20 minutes after the workout.

Fun, fun, fun!!!

29/M/190

6 rounds
HSPUx1 +5 negatives each round
PU some full L, but mostly with knees bent, no kip

WU: Dog walk, CFWUx3

WOD: 9 rounds, plus HSPU and Pullups

HSPU on parallets feet on high shelf, Pullups and leg lifts for L pullups.

cooled down w/another dog walk...what a wod that was, kinda made me wish I would have done Cindy the other day! Keeps us on our toes, eh?

Thanks,

5 rds plus 5 hspu and 5 L-pullups

Congrats Trevor #284...very nice work bro.

3 Rounds. I did my first L-pullup just last week. Can't wait to see how the abs feel after 30 today. Thanks crossfit, I could have never done this workout without you.

Did a half "Valhalla" with Murph, Michael, and J.T. (all as rx'd, which is a first for both Murph and J.T.)

Murph: 57:05
Michael: 28:15
J.T.: 24:00

Rested roughly 15 minutes in between workouts, approximately 2:15 minutes total time including rest.

I'm not going to pretend like these were groundbreaking performances, but I'm glad I participated. Really could have used a workout partner for this one though!

Chip Moore

Jodi (BW=108)
Notes: 1/2 ROM on HSPUs
Rounds: 10 rounds + 5 HSPUs + 5 L-Chinups

By the way, Trevor... awesome work! Next year, I'm going to train to complete all six. That will be my marathon.

39/M/205#/73"

2 x CFWU
WOD way scaled:

HSPU: Kness on bench
Pull ups gravit'd: (-85#BW)3 + (-90#BW)2 + (95#BW)1 + (-100#BW)1 + (105#BW)1
Walking lunges done as Rx'd, but I probably had rounded shoulders :(

Rounds?: Not a clue. 8?
Not a great performance, but I bet I got the best workout in the gym today. Rock on CF'ers

26/M/184

7 rounds

Each Round:
Assisted hspu with feet on rack.
Only got the first 1 or 2 of each pullup round with L form, otherwise I did kipps.
Did 30 lunges