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

30yom, 160#
11 rounds and 5 HSPU. HSPU where done nose to ground.

9 rounds 5 hspu, 7 L-pullups

My first post (post virgin?):

M/40/153

6 rounds

HSPUs were up against a wall
L-PUs were perfect for first two rounds, then could only do 3 good ones per round, other 7 were knees up
Lunges have definitely become much easier than when I began CF about 3 months ago!

as rxd

20 minutes 5 hspus, 10 L pullups, 15 lunges

9 rounds plus 5 hspus and 4 L-pullups

27/m/168

hspu w/ one foot hooked at chin level; knees up on pull-ups

8 rounds + 5 hspu + 4 pull-ups

25/m/160

9 rounds but with standard pull ups.

m/29/194

5 1/3 rounds

Substituted 135lb military press for the HSPU

First CF workout ever. Managed to get 6 full rounds with some substitutions. Did the HSPU with my feet on the dryer. Started the Pull-ups with L's in strict form. Was doing jumping pull-ups by the end though. Took 20 minutes to catch my breath when I was done. Man am I out of shape!

M/23/170

As Rx'd

13 rounds +5 hspu and 8 l pull-ups

As Rx'd
12 rds + hspu's+4 l-pulls

Gotta look up the Valhalla and maybe give that a run once I feel better. Barely made it through this one with the cold I picked up over the weekend.

Age 51/BW 250# subbed SA presses w/55# "big bar" for HSPU, super setted jumping pullups and 10 KTE for "L" pullups. Missed 5 rounds in 20 minutes by 10 KTE. Finished off round 5 (21:16).

1st attempt at this WOD
as R'd
7 rds + 5 HSPU + 1 PU
I had to rest my feet up against the wall and I did more kip pull-ups than L's after the first 2 rds. This was a fun one.

39yom/195

8 rds. Bad form on L-pull-ups. Still doing HSPU w feet on bar.

8 Rounds
5 hspu
10 Lpu
5 steps

#284- Trevor Thompson....OUTSTANDING!

J roCk

Thanks for the kipping HSPU video. It pumped me for trying it for the first time instead of doing leg assist versions off the squat rack.

6 rounds + 5 HSPU + 2 Z-pull-ups

Couldn't do L's, had to do Z's with a kip, but after doing Cindy last night, I'm just glad I can do any pull-ups. And yes, pull-ups kicked my butt today.

-Trip

6 rounds.

70# weighted lunges.

tried a bunch of L-pullups. slowed me down a lot. eventually switched over to regular pullups to finish the round.

25/f/5'2/129#

breakfast: run in the sun. 6.2 mile route = 48 mins.

WOD:
8 rounds.... i think. i actually counted 9 but at the end i wuzn't sure if i miscounted....

21-15-9 for time:
deadlift @ 135#
box jump @ 20" box
push-ups
time = 7:15

then a sheepish attempt at "Grace" with 95#. brutal and painful. not an allout effort; definitely room to push harder. time = 10:50

in8girl

holy schnickies! 22 rounds?! that is amazing! i was about to congradulate anyone over 10 on this one. anyway, back to me. L-pull ups slowed me down. and here i was thinking i was good at them. getting better at the hspu so happy about that. may have to start doing them freddy c. style.

9 rounds plus 2 hspu

good to see opt back on the board.

25/M/208#

9 Rounds + 5 HSPU + 5 L/knee tuck pull-ups

Still working on L pull-ups. I did the first two rounds with L pull-ups then converted to pull-ups with my knees tucked. Next time i am shooting for 5 rounds with legs straight out.

OMG!!! That took me by surprise!

Only 6 rounds:( It's a starting point.

Although I did all my HSPU instead of pikes. That is a first.

Neags? Where were you today?

41/M/185

CFWU x 2 (5 dips, no pu)

My HSPUs are severly piked PUs, but hey, I do what I can...so far.

8 rounds plus 5 HSPU, as BS'd. L-PUs were the slower-downer. Wasn't getting 3 white lights from the judges on all reps, either.

3-Tuesday-1 GO!

Could not finish the 8th round.

40/M/160#

11 rounds as rx'd

8 Rounds. HSPU's about 4 inches less than full ROM

20/M/190#

9 Rounds

M/6'2"/210/28

Ouch!

6 rounds + 10 piked HSPU

Had to switch piked in rd 4 did 2 for 1.

7 rounds + 5 HSPU + 10 Pullups
HSPU were full ROM with feet on the squat rack
Pullups were strict singles with a knee lift at the end. Tried an L pullup and it felt like a C-section with no anesthetic. (Or how I imagine one would feel...)

20/M/163#

10 rounds + 5 HSPU and 3 L Pull-ups

37m/155#/5'11

7 rounds, plus HSPUs and 3 LPUs in round 8, as RX'd.

Kind of like Mary, but a little more devious. Mary, Mary, why ya buggin'?

8 rounds + 5HSPU

L's then Knees, finally regular

8 or 9 sets, kinda half assed.... stopped doing L pullups around round 3, switched to kipping. that made it way to easy :/

male 36,174lbs.

13 rounds, almost 14
thank you

M/44/153
HSPU on Smith/L-Pullups/Lunges
12 Rounds + 5 HSPU

m/37/6/167

Sub'd 10 assisted HSPU's
10 L-Pull ups
15 walking lunges

7 rounds + 10 asst'd. HSPU's

23/M/135

8 rounds + 5 HSPU

30 lunges per round

pre - 315 dl hook grip - 3 X 3, not too hard. I have to get used to deadlifting heavy again.

WOD - 9 rounds as rx'd. Quickly turned into just an l-pullup workout.

post -
double unders - 1 min on, 2 off - 95, 74, 54
3 rounds
15 ohs - 85 lbs.
8 pullups
hollow rocks
6 close grip hspu
superman hold

Then hip, calf, and shoulder stretches.

This was way harder then I thought at first glance, yet again I underestimate a crossfit workout.

7 Rounds 5 HSPU 5 LPU

24 yof

130 #

Incline push ups
Jumping pull ups

8 rounds plus 5 incline push ups plus 6 jumping pull ups.

36/184

Not as RX'd (first 2 rounds I forgot they were L-Pull-ups)
14 Rounds (12 with L's)

27 yom

194#

9 rounds plus 5 hspu plus 10 L pull ups plus 10 lunges

after 2 months , just get back , i feel very weak, . Need some partner in Miami , to workout with me. it some body there?

40 M 190#

Again way harder than I expected.
8 rounds. Still working on HSPU on my own, used Smith machine with one foot on the bar at the highest notch
LPU X 4 then had to go to kipping PU's for final 4

I'll get there!!

40 M 190#

Again, way harder than I expected.
8 rounds. Still working on HSPU on my own, used Smith machine with one foot on the bar at the highest notch
LPU X 4 then had to go to kipping PU's for final 4

I'll get there!

7 rounds + 5 HSPU. L-sit up form needs improvement for next time, but got them all (on rings). PullUps are difficult for me despite not being heavy. "/

6'2, 180#

7 rounds in 21 mins. Pull ups still a challenge- did two rounds kipping, two rounds jumping, 3 rounds jump with negative. Handstand push ups weak but improving!

24/m/200#/5'10"

AsRX'd

8 rounds + 1 HSPU

L-Pullups are a beast.

7 rounds in 21 mins.

HSPU improving! Pull ups were weak- 2 rounds kipping, 2 rounds jumping, 3 rounds jump with negative.

d - 29m/175

10 rds + 5 hspu + 1 pull

j - 33f/125

10 rds + 5 hspu + 6 pull

7 rounds in 21 mins.

HSPU improving! Pull ups were weak- 2 rounds kipping, 2 rounds jumping, 3 rounds jump with negative.

As Rx
12 rounds
free standing handstand push-ups, most done in sets of 2. This is the first workout I've attempted without the aid of a wall on the hspu's.

m/28/195

sub'd 95 lb shoulder press for hspu's

12 rounds + 4 1/2 L pu's

Dan #176, Awesome!

M/36/190

7.5 rounds as rx'd, except legs slightly bent on L's the last couple of rounds.

Thanks Vets!

7 rounds completed.

L-pullups weak.

Lunges a little painful because I still haven't recovered from Filthy Fifty Friday.

11 rounds plus 5 hspu, 5 pull up's
sub'd:
hspu to 6" stack, 5 pull up's, 5 knees to elbows, lunges as rx'd

Bwt: 134

As Rx'd

14 Rounds + 5 hspu's + 7 l pull-ups

9 and 9/10 rounds, did pullups plus knees to elbows for sub on l pullups

Whoops, that's me, not my wife on comment 355

23/m/6'6"/240

7 rounds with about 20s to spare.
I thought my pushups were going to be a problem, but somehow my handstand pushup strength must have snuck up on me and gotten huge. Though, I did have to break down my pullups into 3-4 sets almost every round. Next time I will try a 20 second rest between the HSPUs and the L-pullups and see if I can bust them out fast enough to have a net loss in my time after making the change.
I was out of crossfit last week trying to get ready for our annual PFT on the Marine Corps Birthday Ball weekend, but it got cancelled at the last minute :-\. I'm not sure that I'd have beaten my old 284 this time around. Next time, though.

BTW, #37 Gavin, 128oz milk is also = 192g of sugar. You might wanna cut down on your sweets.

Sorry I'm late on this, but Happy Birthday Marines!
OORAH!!

1st day of Crossfit. Finally, I'm motivated again. This looks like the program I have been looking for.

6'3", 172# male. Subbed handstand negatives for HSPU. Subbed regular pull ups for L's. 5 rounds, 20 mins.

No excuses. I'll get better.

--Savoir-Faire

44/M/6'/185
ROUNDS: 14 WITH ADDITIONS

DID ROPE L PULL UPS AND THE WALKING LUNGES WITH 60 POUNDS. FELT HARD CORE TODAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/34/5'9/164#

I knew when I looked at this that the LSPUs were going to kill me, and they did.
8 complete rounds with 3 seconds to spare.

51 yo male, 245#

7 rounds, pike pushups with feet elevated on bed and mostly dead hang pullups- a few L's.

50/M/155

As rx'd

10 rds.

Scaled to: max rounds in fifteen minutes:

3 handstand push-ups, toes hooked over bar racked at 8
6 pull-ups @ 60 pounds assistance (BW 210)
9 steps walking lunge

6 rounds plus the HSPU, pull-ups, and 7 of the lunges. Argh! Next time I'll get eight rounds. The pull-ups of the third and fourth rounds were from the racked bar, since the device was in use.

Then practiced L-sits: 20 s, 15 s, and 15 s with knees tucked.

F/25/138#
Husband- 28/178#

First time with handstand push ups! Did pretty good. I used a bar for a little pull up on the end and my husband was tough and used the wall. My pull ups are getting stronger but still have to jump. I would alternate pull up and hanging leg lift.

Ty did awesome with the L pullups (must be the Marine in him).

Lunges are lunges you know?

Tyson did 8 or 9 rounds (lost count)

I did 6.

We are loving cross fit! Thank you!

CFWU-pass-through stretch, ovhsx10, samson stretch, 4 rds tabata squats sc(19)
WOD 7rds, after first two rds L pull ups turned to knee tuck and half of L pull-ups. Definitely need work on L-sits and knee tucks

8 rds + 5 L Pull ups

F/26/135

What a difference some rest makes! I was very fatigued the day after Cindy, so I decided to take 2 days off. Before this WOD I tried a kipping pullup and got my first one ever!!! Woo!

Brand X scaling: How many rounds in 15 min?
3 HSPU (modified with shins on a bench)
6 L-pullups (modified to jumping pullups with a tuck up at the top... tried not to use momentum from jumping, but that probably happened later on in the workout)
9 walking lunges

8 rounds, plus 3 mod HSPU and 3 mod L-PUs.

m/180/18/6'1

9 rounds even

F/26/135

What a difference some rest makes! I was very fatigued the day after Cindy, so I decided to take 2 days off. Before this WOD I tried a kipping pullup and got my first one ever! Woo!

Brand X scaling: How many rounds in 15 min?
3 HSPU (modified with shins on a bench)
6 L-pullups (modified to jumping pullups with a tuck up at the top... tried not to use momentum from jumping, but that probably happened later on in the workout)
9 walking lunges

8 rounds, plus 3 mod HSPU and 3 mod L-PUs.

forgot to post when I got this done this morning...
WOD from Sunday video.

12-9-6
Thruster-burpees @ 12kg KBs
pullups: 5 weighted @ 16kg, then belt broke. remainder L-pullups

T = 11:17
followed by a set of 20 squats @ 60kg (rest with bar on shoulders, couldn't do it nonstop)

in8girl

ok i'm an idiot. just realized now that you did 22 rounds of cindy not 22 rounds of today's wod. that is still a great number though. nice work.

Had to force myself to get to the gym today.

15 minute bike 4.3 miles level 6

4 rounds, Z pullups instead of L - Probably should have scaled it more.

God!

I've done 5 rounds, i already have trouble with the pull ups, now the L pull ups that was hard!

but I did it!

37/M/6'/180#

Scaled to 3/6/9

8 rounds.

Did better on HSPUs than ever before. First time trying L pull ups...as with most things CF...much more difficult than anticipated. had to break the last few rounds into sets of 3 to get my 6 and had to go to Zs on some of them.

8 rds in 20:07. 10 min ellip wu 18/18. hspu felt strong. got head-to-mat contact on lots.

Only got through 6 rounds, tough stuff.

43/m/166lbs

5 HSPUs (subbed shoulder push press with 40lb dumbbells)
10 L-Pullups
15 lunges

7 rounds

So, I have done CF on and off for a little while now. Time to get serious and start posting times.

Did workout as follows -
5 HSPU (3/4 to full range of motion, I just got a true full ROM, nose to ground a couple of days ago) These were definitely the limiting factor.
10 Kipping Pull-ups
15 walking lunges

4 rounds - Will be better next time! (Isn't that the whole name of the game)

Pre: 500m easy row.

CFWU 3X15 (Ring Dips X10, Ring PU X5)

9 rounds + 5HSPU, 8 L-PU

L-PU better, but still knees parrallel and one foot down (instead of 2 as prior on these). Alternating and broken on the L-PU. HSPU on parrelettes with feet on freezer. One foot support on every other rep. Getting there.

Post easy 500m row.

6 rounds plus 2 handstand push ups (last 5 rounds required a spot on two or more handstand push ups to complete)

11/13/07

M/51/170

I have to admit it. I hate this WOD (exclamation point X 3) and I can't work up much intensity for it. This attitude is probably because I can't do L PUs at all (yet, I hope) and am still sub'ing supported HSPU for reg. ones.

Warmup - 5 min. elliptical machine + 2 rd. mod. CFWU

WOD - 6 rd. total, sub'ed strict PUs for L PUs and HSPU with legs supported on Smith rack

Finished with 6 rd. of ring pushups (10 reps),
3 rd. of dumbbel thrusters (35# X 10 reps)

Tore a callous on pull-up 6 of round 11 with about 4 minutes to go. Never torn a callous before...hurt like the dickens. Opted not to continue with this huge crater in my hand.

M/39/6'/198

10 rds as rx'd

ouch...

32/male/167

10 rounds +5 HSPU +2 L Pullups

4 rounds in 20:17

Moved from L pullups, to Z pullups to strict pullups. Damn that was hard.

M/45/145

CFWU with only 5 pullups per round

8 Rounds +5 HSPU's +5 LPU's.
HSPU's were on paralettes but assisted with toes on bar.

19m170

9 rounds

Subbed L pullups with "knees raised" pullups.
I've been working on the L during warmup. still not perfect.
HSPUs were good. Later

m/30/169/5"6"

Man that was tough. Most vertical on HSPU I have ever been. Vertical with feet on wall. Need to keep practicing and they will come.

4 rounds with a little HSPU practice at the end.

six rounds

Planned on doing the "300" in honor of the vets.

Completed in 19:47. Decent effort, but need work on floor wipers.

Did the WOD about 2 hours later.

12 rounds+5 HSPU, 10 L Pull Ups, 10 lunges.

29yo/m/160

I am coming off a break of about 4 days. Previous to that I have been very regular on the 3/1 split.

Just getting back into Crossfit.
Did 10 minutes worth and 6 sets.
Figured I'd stop before I puked.

11 rounds

6 rounds

Just running on empty today. Slogged my way through. Lpullups are now my nemesis. Hspu were good though.

20 min treadmill warm up
5 rounds Interrupted.
hit the bag a bit
old martial arts exercise STO
Music: (Cleveland's own) ABOVE THIS FIRE
& ARMOR FOR SLEEP

20 min treadmill warm up
5 rounds Interrupted.
hit the bag a bit
old martial arts exercise STO
Music: (Cleveland's own) ABOVE THIS FIRE
& ARMOR FOR SLEEP

7 rounds + 5 HSPU + 1 L-PU. Actually found my form on L-pull-ups is improving. Not quite parallel yet, but getting there.

m/33/210
cfwux3
7rnds 5hspu,6Lpu
finished rnd 8 in 21:30
hspu against wall nose to phone book

32/M/5'5"/207

CFWU 10x2 -PU's +800M run

WOD as Rx'd, HSPU-forehead to ground...most of the time :) Broken sets on L-pull-ups.

7 rounds +5 HSPUs

Cooldown: Bike hard 5 minutes and active stretching for 10 minutes.

21/m/6'2"/180

5 rnds completed

subbed knee hang pullups for l pullups

9 rounds even
feet on a smith bar for assistance, but i floated off it a lot, much to my satisfaction, i can tell i'm getting stronger at the hspu. started nose to ground, became more often forehead later on. knees bent a bit with Ls, but toes still pointed forward. last set, admittedly, a bit sloppier.

24M/6'6"/245lbs

As RX'd: 10 rounds, + 5 HSPUs

5 rounds +3 HSPU
First time doing more than one!
HSPU = Red eye special!

5 rounds + 10 pullups (some ad hoc substituting upon failure of pu/pullups)

Had to sub in kipping pullups for L-pullups.

9 rounds + 5 HSPUs

Worried about this WOD all day, but happy with result

CFWU X 3 minus PU

G 39 yom 200#

9 rounds.

HSPU feet on wall, slight spotting in final rounds but did them all with no breaks. First time ever doing HSPU so happy.

Z Pull-ups with some spotting, and broken sets

T 40 yof 141#

7 Rounds

Feet on bench
Z Pull-ups with some spotting.

We are both 2 weeks into CrossFit and LOVE it. Already feeling stronger and love the passion.

Me: 10 rounds as Rx'd(I think, sort of lost count)
Sarah:8 w/incline pushups, jumping pullups
Morgan: 8 same as above
Drew: ~7, and great HSPU's. He's been practicing.

10 rounds + 5 HSPUs + 3 L pull-ups

HSPUs done with feet supported after the first round, otherwise as RXed.

35/F/128

9 sets modified

elevated pushups at chest height
slanted pullups under parallel bar
walking lunges

28/m/210

subbed regular pull-ups for L-shaped:

14 x rounds.

did push press 65lbs instead of hspu

10 rounds even

CFWU -pull-ups & dips

-HSPUs done on a 3' high platform made of step aerobic block things (SABTPUs?)
-Tuck pull-ups for first two rounds, assisted Ls on gravitron after that.
-Lunge steps as Rx'd.

7 rounds + 5 HSPU + 10 assisted LPU + 7 lunge steps

That was a smoker. Tomorrow's WOD looks fun, too. Bring on the triceps destruction!

That was tough!

5 rounds. Subbed nearly-handstand pushups (feet were hooked over a machine); high-knee pullups for first three rounds, then strict for the last two.

Modified:
3, 6, 9. Used 2:30 interval. Did 8 rounds

Handstand push-ups: Did as Rx'd. First four rounds complete. Tried doing kicks on last three rounds but lost balance. Next time try doing kicks from the beginning. Move faster with the kicks. Also, be very careful falling when done the set if I am tired as this time I almost injured back and knees on falls.

L Pull-ups: horrible form throughout. Max was 4 with good form on first set.

walking lunges: no problems. Next time move a bit faster. Need longer path at gym

wow i'm dead.

in 20 minutes:
5 hspu (against the end of the pull up bars for balance)
10 assisted pullups
10 hanging L raises (back supported against a pole)
15 lunges (per leg)

for a total of:
4 rounds + 5 hspu

13 rounds
box pushups at 24"
reg pullups (sa)
step/lung rx

1st round good

2-6 round sub'd regular pullups

7-12 rounds sub'd 150lb cable.

Yup, my pu's are weak. HS pushups much easier for me :(

Funny all the looks I was getting at the gym...people standing around waiting for their next set on the bench, while I was rushing from HS pu to the pu bar. Snickering and stuff. I couldn't help but push harder, and at the end of my 20 min I was smoked, while they were still standing around bs'ing. lol, crossfit rocks!

5 rounds 23min

Went 9 rounds with only 5 L Pull ups per round. This kicked my ass, but damn, I'm glad I did this.

Went 9 rounds with only 5 l-pull ups per round. This was tough but awesome!

9 rounds + 3 pull-ups

Pull-ups slowed me way down, but I did manage to do them all with legs straight out. I did HSPU with legs up on a squat rack. I can't seem to get my brain to accept being completely upside-down.

Probably only would have managed 6 or 7 had I been doing real HSPU.

Stupid brain.

5 rounds plus 5 HSPU. Nice.

M 36 5'10" 160#

:s/handstand pushups/straight arm, straight leg pushups/
:s/L pullups/assisted pullups/

5 rounds + 5 pushups

Tried a couple of kipping pullups on the high bar preliminarily. Damn. I absolutely cannot get that damn rhythm right. I'll get it one of these days.

I've been sick since the middle of last week; this is the first day I've felt well enough to even attempt a workout. Still feeling weak though, so I did 5 rounds of:
5 Burpees
10 steps, Walking Lunges

That wore me out - pathetic really. Clearly I have a lot of room for improvement!

flippin brutal workout, my legs were shaking after it.
as rx'd: 10 rounds

first time doing crossfit, managed 9 rounds

38/m/194

8 sets + 5 HSPU/10 L PU/and 7 lunges at the 13min mark until a tearing sound from the left hip flexor put an end to the event. Icing and praying it isn't serious.

10 rounds as Rx'd

Had to modify this one. Similar to Cindy:
5 pull-ups
10 hand stand push-ups
15 lunge walk (each leg)
Completed 10 rounds in 20 minutes.

5 hspu knees about 3ft high
10 pushups
15 lunges
10 rounds
modified at home

9 rounds + 5 hspu and 7 pull ups

Couldn't sleep last night; woke up at 2am.

14 rounds plus 5 HSPUs, 10 L pullups and 12 lunges

L pullups were broken all but the first round. I tried to straighten my elbows as much as possible, but I know they were not fully extended except on the first rep of each attempt.

PACK
3 HSPU
6 PU-KNEES BENT
9 WALKING LUNGS

9 ROUNDS

Eva T,

Great WOD!

Has the bag 75 kg?

Best regards
Javier

7 rounds. Had to spread out where I was working to be able to get room in gym. Should have done this outside

m/32/175lbs

8 rounds + 5 HSPUs in 19:46

All HSPUs nose-to-ground, feet together, unbroken.
All pullups except first two rounds, broken and with 'leg-swing kip', althernating forward and rev grip.

6'5" 215

8 Rounds with :03 to spare(subbed 135# standing press for HSPU). Form was OK for LPulls, but even on my strictest form Im not exactly 90 degrees. Broke them into 5+3+2 for rounds 4-8.

10 as rxd.

165/28/m/5.9

M/39/185

As rx'd: 8 rounds

Oh, and Eva? Nice try with the "sandbag." We've all been wondering what happened to the last workout partner that disappointed you, and now we know. I mean, the poor guy's elbow almost pokes right through the burlap on the last clean!

Me? I'm safe here in Canada. All you guys in Santa Cruz, be afraid. Be very afraid.

More better faster

M/41/142

10 1/3 rounds (30 lunging steps?)
L-pullups were sloppy and even got to singles by the end. It feels completely different than a kipping or even a strict pullup- which is good, given the hopper philosophy

M 48 70" 177

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups SUB push-ups with toes hooked over a bar in the power rack
10 L Pull-ups
15 Steps, Walking Lunge

8 rounds completed + 5 push-ups with toes hooked over a bar in the power rack + 10 L Pull-ups + 5 steps walking lunges

27/m/175/5'8"

9 rds
Used a wall/ someone holding ankles for HSPUs and my L-pullups generally evolved into tuck pullups, but hey, I finished.

8 rounds. All HSPUs were negatives this morning. Sub'd dead hang pullups for Ls and post-WOD, I did 50 KTEs. Not the same thing, I know. I need to get my L pullups!

27/m/195

As Rx'd

9 rounds (+ 5 HSPU, 5 L Pull Ups in 10th round)

27/m/6'0"/185

As rx'ed

13 rounds + 5 hspu

Rock out...

As Rx'd

9 rounds (+ 5 HSPU)

24/m/170

heel-assisted HSPUs on the squat rack and feet touching down between most L pull-ups.
9 rounds + 2 HSPUs

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (subbed piked PUs feet on bench)
10 L Pull-ups (at round 3 or 4, switched to pullups with knees up as needed to complete round)
15 Steps, Walking Lunge

5 rounds plus 5 piked PUs

33/M/133 lbs.
AS REQUIRED
9 ROUNDS
(I had to do broken sets of L-Pullups after round 5)
This is a nice variation from Cindy... Ilove the cindy but sometimes it's just a little too fast paced. This will be a good one to throw in every once in a while.
Had to do some hamstring work at the end to balance out and stretch out.

M/28/195lbs

Subbed pike press for HSPU off of stairs
5 rounds + 5 PP, 10 L PU's, 11 WL's

35 yo male 177lb
13rounds/5 HSPU, 5PU

24/m/6'2"/170

CFWU x 3 (minus pullups and dips)

6 rounds + 5 HSPU + 10 Pull-ups + 4 lunges

HSPU's were wall assisted at 70 degrees, subbed a mix of strict and kipping pull-ups for the L's (those are a work in progress).

10 rounds completed in 19:59

L pullups were singles at the end.

4+5+2

180#/M/35

10 rds. + 5 hspu Rx'd

10 rounds plus 5 hspu's. as rx'd

1 mile run WU 8:22
5 HSPU
7 LPU (neck strain from nasty girls)
15 walking lunges

10 rounds.
Poor eating throughout day, more h2o needed.

20 minutes cardio on eliptical 10 resistance
5 modified HSPU
10 modified PUs
15 walking lunges

8 rounds in 20 minutes

34 M 195
As Rx'ed
9 Rounds even

28 F 130
Subbed push ups for HSPU
Subbed knees to elbows for L-Pullups
9 Rounds

AMRAP in 20 min. of
5 HSPUs
10 L pullups
15 walking lunges

56/M/189 9 rounds HSPUs to a 4.5 inch block

47/F/125 11 rounds incline pushups (feet on dryer) subed for HSPUs and regular pullups for L pullups

34 m/5' 7"/185/CF newbie/Baltimore

First CF WOD ever!

Massively scaled, doesn't compare, but trying to get on board (using routines from SimpleFit.org too).

WU: 500m on C2, extensive stretching, sampson, etc

subbed 6 regular pushups for 5 HSPU
subbed 5 assisted pullups on graviton for L-PU
subbed 9 steps on lunges, did 9 per leg each round

about 5 rounds in about 11 min

Lots to work on, lots of improvements ahead! Thanks Coach and the whole CF community, this has been a new awakening for me. Plan to implement Zone diet soon.

10 rounds of 5 shoulder press (95,85,75)
5 L pullups
15 stationary lunges

7 rounds plus 5 HSPUs and 4 L-pulls
HSPUs done with one foot over eye-high bar.

as r'xd
7 or 8 i lost track. still sucked.

9 rds, hspu nose 2 ground, L's not perfect but heels above hips locked knees in the early rounds, I hate being sick.

39/m/196#

As rx'ed (I did 15 total lunges per rd (8 left leg, 7 right leg, and switched around occasionally to even it out): 11 rounds, plus 5 HSPU, 10 L-Pullups, and 10 lunges

Time for 12 rounds: 20:16

On the whole I felt good. This was one of the few ones lately that I felt good about at the end.

AL

Jeff- @ home
15 rounds + 5 HSPU
Nose to ground HSPU

Charity
11 rounds
Nose to ground HSPU

no dice caught the flu by the tail

11 rounds even.

hspu very strong.
L-pullups broken beginning at 6th round (7+3)

Jeff-
Can't quite get arms all the way straight at the bottom of L-pull up. Not sure why. Mostly opposing grip and underhand. Maybe 1/4 were overhand.

26/m/151/5'6"

8 rounds (did 30 lunges per round)

M/31/195

Call this workout "Freak Boy"- at least that's what the gym rats were whispering about me.

As rx'd: 9 rounds
L-pulls went to h's on round 8-9.

Most happy about getting unbroken full ROM HSPU's on all rounds. 10 rounds would be a better baseline to have for this one, but oh, well.

Did 6 rounds. Still having a hard time with the pullups. I will keep working on them.

John

7 rounds. Had about 90 secs left after I finished round 7 but someone moved in on the Pullup bar, and where I was set up for HSPU's.

modified L Pullup
10 pullups assist (5) and 10 leg lifts
5 Plus
5 Handstand pushups (Smith assist)
10 leg lifts

29 y.o. male 6'4 96KG

7 Rnds + 5 HSPU + 7 L-Pull ups

30m155 CFT695

7 rounds as Rx'd. Had some real slowdowns on the L-pullups, broken into 5s and then 3s to complete.

F/36/135

5 HSPU with feet on top of gravitron pads
10 pull-ups + 10 Knees to elbows
15 steps, Walking Lunge

7 rounds

8rds plus 5 hspu

m/23/235
6 rounds, put feet on a bar for HSPU...interrupted by team taking up entire gym

32 yom bwt 245

modified wod
5 partial hspu's to small ball
10 jumping pu's
10 sec L-hold
15 steps of lunges

rounds in 20:
7 +5hspu +10jumping pu's

Done a day behind..

CFWU x3 (1/2PU's & Dips)

WOD
9 +5 HSPU's

Went slow and maintained solid L's, thanks for reminding me Bone. Did them on the Smith machine which was harder then on a regular PU Bar for some reason. At least it felt like it was.

Bone- Ram chose to do a workout from "Flex Magazine" instead of the WOD. Lol...

Gets Some, Go again!

8 rounds +5HSPU, 5 L-PU
All HSPU were done with feet supported at chin-level, really feel like I'm getting stronger at these. All L-Pulls were knees to chest (can't quite do the pike position yet!)
I was really looking forward to this WOD and I wasn't disappointed, as it totally smoked me.

44/76"/194

scaled royally - very low energy today

15 minutes

did rounds of 5 HSPU (feet on 54" inch platform), 5 kipping pullups, and 9 steps lunges

9 rds plus 5 HSPU and 3 PU's

10 rounds, plus 5 HSPU (toes on head-high bar), 5 L-pullups.

Good workout - just had no time for a good warmup. Need to practice full handstands. Done outside, after work, after dark. Already looking forward to next WOD...

PM workout
1.5 mile jog
50 pushups
50 squats

Kensie's (my wife) first day of Crossfit!!!

scaled to as many rounds in 10 min of:
5 pike handstand push-ups (knees on piano bench)
7 jumping L pull-ups
10 walking lunges

7 rounds plus 5 hspu's and 3 L-pulls in 10 min

Michael

hspu's against wall nose to thin pillow on floor
some L-pull-ups and some knees raised pull-ups

11 rounds 5 hspu's and 4 Lpulls in 20 min

24/M/255#/6-2

6 Rounds plus 30 extra lunges 20:01

Started with 5 L-Pull ups, then the rest were kipping. Had a spotter hold my legs for the HSPU's. I can't do them yet, but those felt harder/more real than piking my feet over a smith machine's bar. Ripped callouses on both of my hands.

pretty elevated push ups for HSPU's
9 rounds + 5 push ups

28 yom, 180 lbs

7 rounds as rx'd

hspu definitely slowed me down

11 rounds
L-pull ups becoming kipping pull ups

1/3 cfwu, burgener wu, 95lb C&J+Snatch x 1 x 3
As rx'd
9 rds strict

7 and a little
all l pulls modified/broken
hspu done 80+ deg verticle with toe on pull up frame

Light CFWU x1
WOD: HSPU's on wall, L-pullups broken

8 rounds + 5 HSPU's

23/M/200lb
7 Rounds with 1:30 left over. Pullups turned into jumping pullups last round.

m/36/180

BrandX scaled:
The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 L Pull-ups (subbed 270# pull downs)
9 Steps, Walking Lunge

13 rounds, 3 HSPU, 5 pull downs

Finally got a chance to watch the video!!

Eva T kicking ass with Nelly Furtado playing as the music.

Jodi and Nelly Furtado are practically twins.

It's my love triangle in one video. This is awesome.

:D

CFWU

33/M/210

5 rnds + 5 + 10

-HSPU were more of an decline pushup;
-pulls ended up scaling to knees up, then to straight, then to feet against wall;

Shay 10 rounds

Shawnine 10 rounds

HSPUs can only mean one thing for me -- crappy scores.

5 rounds + 3 HSPUs

HSPUs done against the wall
15 lunges per leg (i.e., 30 per round)

6 rounds, 5 handstand push-ups and 6 L pull-ups

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

scaled as follows - 4, 8, 12 reps, hspu with feet on smith machine. Otherwise as prescribed. completed 6 rounds. Tried hspu regular and still not ready for that. Big difference between assisted with Smith machine bar on feet and feet against the wall. Still good to be back after being off most of the past 3 weeks.

Playing catch up today...

500 meter row - 1:40 (low effort)
CFWU excl Pull-ups, Push-ups and Dips

WOD as RX'd
6 rounds plus 5 HSPU as follows:

5 HSPU (used wall for balance) 5, 5, 5, 3 (plus 5 elevated push-ups from 5'), 3 (plus 5 elevated push-ups from 5')
10 L PU 10, 10, 10, 10, 10 (last set got 8 then 2)
30 Walking Lunge (each leg) 15, 15, 15, 15, 15

First go at this WOD, it was tough for sure. Happy I was able to get this done as RX'd. Next up is today's WOD about 3 hours later! Double session fun!

late post, completed on prescribed day

subbed normal pull-ups for l-pullups, added knees-to-elbows for flexor work

5 hspu
10 pullups
15 steps, walking lunges

8 rounds in 19:55

-low pullup and pushup capacity, major slow downs after 4 rounds due to breaking up pullups and pushups
-lunges were a welcome rest and recovery

29/M/185

5 hspu
10 pullups
15 steps, walking lunges

7 1/3 rounds

9 rounds

forget to add: subbed jumping lunges

9 rounds

10 rounds nose to floor
could of gone down lower on l pullups

27/m/5'8/163

i'm a few days behind...
didnt have the opportunity to do HSPU, so i subbed 60# dumbell swings

9 rounds + 5 Swings

11rnds as rx'd in 19:33

6 rounds as rx'd + 5 HSPU and 4 L-Pull ups

44/f/143

6 rounds + 5 HSPU + 8 PU.

HSPU alternated on squat rack (piked) and against wall; ROM on wall was tiny. Pullups were jumping with tuck & slow-moderate release.

8 rounds + 10seconds

HSPUs 5 partial reps + 5 full negatives. L-pullups 6-8 per round. 10/rd would have slowed me down to the point I would have only done about 3 rounds.

run 1 mile
row 500m
CFWU

4rounds...plus 2 more after the twenty mintues.

Stopped to talk to someone about crossfit. Wasnt very motivated this morning...maybe a little burned out. Pulled something in my neck...

finished with a 1000m row

11 rounds handstand of rack

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 174 LBS?

8 ROUNDS + 5 HS PU'S. L PULLS NEED WORK!

9999999999999999999999999999999999999999999999999

12 rounds w/ jumping lunges. No room for 15 steps

143lbs/30yoa

Taken from #323 TV David:
"My HSPUs are severly piked PUs, but hey, I do what I can...so far.

8 rounds plus 5 HSPU, as BS'd. L-PUs were the slower-downer. Wasn't getting 3 white lights from the judges on all reps, either."

Its like I was looking at TV David in a mirror doing this WOD as my stats were 8 rounds plus 5 HSPUs, 10 L Pull-ups and 8 lunges. My situation was the same as my L Pull-ups were the slow point with suspect form.

One good point, I'm doing the HSPUs with only one plyo disc under my head, with feet up on the wall.

28 yom 225#

L pull ups turned in to kipping turned in to jumping

10 rounds

m/40/172

hspu- toes on bar, did 7 instead of 5
subbed k2e instead of Lpullups

7 rounds + 7 hspu

done 11-14; making up some lost days

53 M, 172#
7 and 5 L's of round 8

Eight

Two rounds as rx'd, scaled the rest with assisted hspus and pull ups. Used 10 kg dumbbells for the first two rounds and 5 kg dumbbells and the remaining five rounds.

Seven rounds.

rest week, will resume Monday 19 Nov 07.

29/F/112/64.5in

So I really had to alter this workout because I can't do anything close to handstand push up and I can't do a pull up. I subbed 10 girl push-ups instead (because 5 regular push-ups is where I max out) and assisted pull-ups with 50 pounds of assistance. After the workout I also did some overhead presses and 100 balance ball sit-ups to work those muscles that I didn't get to work out due to my subs.

At the end of the day this doesn't seem like the same workout but oh well . . .

8 rounds

Age 36
BW 184

CFWU 2x15

As Rx'd, 8 rounds.

HSPUs coming along - L pullups were the limiting factor here.

26 yo male 184lbs
finished 9 rounds, but sub'd ring pushups for HSPU's and after 3 round went to 10 ring PU's and 5 L-pullups. My forearms were dying. Great WOD.

m/25/72kg

sub hspu for 100 lb press

8 rounds

23m/195
7 rounds
strict pullups w/o L
subbed 45# dumbbell overhead press for hspu's

BW 127

8 rounds, HSPU assisted with mini and monster mini bands. Those felt too easy, l-pulls took by far the most time. I would try to do the HSPU unassisted next time.

22/M/207.5/6'

WOD: 6 rounds + 5 HSPUs + 6 Lpull-ups

note: feet racked at neck height for assisted HSPUs and Lpull-ups were lacking in having legs raised all the way, getting chin all the way over the bar.

This smashed me!

No CFWU

Workout modified 12Nov07 (Pack level of brandxmartialarts.com)

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

7 rounds + 3 HSPU and 3 L Pull-ups

After 2 rounds HSPU's were supported (V shaped HSPU off my rocky wall)
L pullups were done in singles, with horrid form, on gym rings.
Walking lunges were really easy

M/21/161#
As rx'd, had to bend knees from third set on.
8 rounds plus 5 HSPU.

Executed 11/15

9 Rounds
feet on dip bar for hspu
plenty of jumping pull ups (holding the L shape on the way down)

28/m/170 5'6"

10 rds

8 rounds

37/m/168/5'9"

5 rounds

Not quite there on hspu's. subbed heavy overhead db presses, neutral grip.

WU-burgener 3rds x 10 of samson, ohs, good mornings, push-ups

1-3 as rx'd
4 box push-ups
5 box and kip
6-8 box and jump pu's (2 for 1)
+ 5 box, 20 jump, 2 steps

CFWUx2

assisted hspu
reg. pu plus L-sit that morphed to more of a Z-sit. Held for 15 seconds each round
Lunges as rx'd

8 rounds

10 rounds in 19:45, added 8 L pullups to top it off. My first crossfit workout, loving it.

CFWUx3 (no PUs or dips)
8 rounds (last 5 lunges came after the timer).

m/26/74kg

13 rounds+5 HSPU+5 L-pull ups

39/m/176cm/70kg

As rx'd, 8 rounds plus 5 HSPUs plus 6 L-pull ups

HSPUs against wall were only partial range of motion. On few reps I was able to touch the ground with my head for the first time!

6.5

BW=20-7, 72", 47 yom
As RX'd, all hspu unbroken!,pullups great limiter:

8 rounds + 13 lunge steps

One day late,
As Rx'd 9rds + 5 HSPU.
HSPU modified feet extended against squat rack bar.

15 or 16 rounds (pretty sure it was 16) + 4 HSPU

Had about 9 rounds at the split.

HSPU were good depth and strong.
L pulls were good L (an accomplishment for me) until around round 11 then combined L and tuck. I seem to not extend my arms as much on L's...not sure but I think they could have been deeper.

Walking lunges, but from for rounds 15 and 16 did split squat jumps...increased pace a little and HR a lot.

Complete as many rounds as you can in twenty minutes of:
5 Shoulder Press, 105#
10 L Pull-ups
15 Steps, Walking Lunge

Total rounds = 5 + 5 sp

19/M/165
As prescribed,
8 rounds
HSPUs against a wall
1st time to do consecutive L-pulls!
Getting stronger!

9 rounds even

CFWUx3
5 rounds + 7 L pull-ups
two-thirds of time spent on L pull-ups, which are ridiculously hard - usually get about 3 in a row and then 1 at a time for the other 7

29/m/200

12, 9,6 30lb Dumbell thruster burpee cleans and 30 lb weighted pullups as rx'd in demo--time 5:38.

31/m/190

6 or 7 rounds. Lost count but leaning toward 6.

8 rounds, wasn't feeling too great after 3 mile run. Left knee was shaky.

46/m/167lbs

5 HSPU's
10 L Pullups
15 Lunges

As Rx'd 7 rounds exactly.

Missed most of last weeks workouts due to my wife having to be hospitalized. I feel really run down.

L pullups sucked. Got 6 in a row on 1st set and broken sets thereafter.

32M203lbs

subbed standing press 115lbs

6 rounds + 5 presses

First time with this one.
11 rounds in 19:33

43/m/164

As Rx

10 rounds

2/3 of rx
3 HSPU, 6 Lpullups, 10 lunges
9 rounds in 13:20

34 M 182

9 rounds, had to sub decline pushups after 3rd set of pike HSPU
Last 2 rounds did ring rows for PU, grip was toast.

34 F

12 rounds, ring rows, push-ups

********************************** 11/22

6 Sub'd 55 lbs dbls. and tucked legs

Meyer - 7 rounds as Rx'd
Edler- subbed 10 jumping pu- 13 rds
Plunkett- 7 rds

8 rds 21 min

1st 2 rds hspu...after 115# shldr press

7 with 2:48 left. Pullups not L-sit, HSPUs assisted with Squat rack

6 rnds + 5 HSPU + 6 L-Pull-up

11+5hsp+7 Lpu
wu=jog 15 min, cfwux1
need to work on bottom lockout on pu's, end with quick stretch

5 rounds
plus 5 hspu & 8 L pull-ups

stopped after 6 rounds. shoulders were killing me.

HSPU's done with feet on squat rack bar.
PU's done on Gravitron.
6 or 7, lost count.

17yom 160lbs 5'8

hspu- feet against the wall
L pullups- had to swing my legs into position every rep and my legs were bent some. hardest part
lunges- rx'd very easy

9 rounds + 5 hspu
in 20 minutes

29/m/170
want to say 8 rounds, but i lost count. Wasn't tired but each round took forever...

No kipping on pullups, but I had to do knees to chest. HSPU done against wall.

5 rounds plus 4 hspu. this was an add burner for me.

13 rounds
did everything correct

38/m/180

slanted handstand push ups
made it to 4 rounds exactly

5 rounds in 20 min avg hr 138.
L pullups were a challenge. Great workout.

Age 36
BW 186

CFWU 2x15

8 rounds on the nose. Same as last time. The L-pullups kill me.

34/M/160

as rx'd

8 rounds + 5 HSPU's

L pulls are getting better but started to drag a bit toward the end of the workout which turned into something like a cross between bent legs and L pulls.

34/M/160

as rx'd

8 rounds + 5 HSPU's

L pulls are getting better but started to drag a bit toward the end of the workout which turned into something like a cross between bent legs and L pulls.

27/m/215

13 rds + 5 HSPU + 10 pull-ups + 6 lunges
sub jumping pull-ups