sweet, another early post. To bad I have to wait until I get off work in the morning to go to the gym. Crappy pullup bar at my station.

john

My lower back got tweaked after the Clean and Jerk WOD, but slowly and surely its coming back. Pull-ups will be a nice reprieve after the last two WODs.

Nice. Now I can make up Helen or Nancy tomorrow since I didn't have the energy after Elizabeth.

Inspired by someones comment yesterday:
My Mom is 45 and has a super cute 2 year old baby boy. She hasn't lost the weight and has all kinds of back pain which she's been trying to fix by going to the chiropractor.
We talked tonight and we decided we're going to start training Crossfit style and get her on the Zone with me. We'll take some before pictures and document her progress on the site. She's excited to get fit again.
I agree that men and women of all levels should be highlighted. People are encouraged when they see people like them having success.

Perfect!
I think I'll slide the pulldown machine over next to the pullup bar so, I, or everyone who asks what I'm doing have a place to sit.

Just look at our buddy, Rob Corson, with his OPT hoodie on, gotta love it.

Sweet video, too, plus that's my 3-month-old's favourite bedtime song, incidentally...

Great video, I love watching people snatch, such a beautiful movement. No weighted pull-up for me, I gotta be fresh for tuesday when I go for 40. Kyle S.

Grrrrrr. Tomorrow morning at 4am is my first WOD. I have been looking at Crossfit for several months, but have not switched my work outs until now. Can any one comment on the 3 or 5 day training cycle pros? cons?.

can we kip on these chin ups?

That video was awesome. Snatch practice for me after the WOD tomorrow for sure. Nice lifting.

nice frikkin video.

That video was sick.
Did Hellen today
as rxed 14:31 new record

One of my favorite vids so far. Gives new meaning to the term "power lunch." I can't lift anywhere near those guys (and probably a couple of those girls too) but I would love to eat at Coach Burg Cafe!

Mr. White = Funny

now that video kicks some major ass! damn i love this stuff!

great video! I see some heavy snatches in my future!

Could be best video ever. Nothing more ferocious than a high intensity well executed snatch.

I'm learning to love the snatch lift more every time I do it. Now if only I was able to drop the weights in my health club. I dropped 95 pounds from my waist today and everybody looked at me like I was a criminal. The worst part is that my gym even has all bumper plates!

What is a weighted pull-up ? I know the Pull-up. Is it the same but you youse a weight?

Awesome.. I can make up yesterdays workout and do this one also tomorrow. Glad it's not a "you die" style workout like yesterday's/friday's, otherwise I'd be behind :D

awesome freckin video! who's the girl at the very end? she rocks, I wanna do that!

I've been waiting for this WOD! I may redo Elizabeth tomorrow with 95# depending on how I feel tomorrow. If not Elizabeth, maybe one of the other "girls."

Earlier today did Cindy w/ my son. 12 rounds. Not too excited but not bad. Been sick off and on during last month, but that's and excuse. Forget I said that.

Weighted pullups up to 60# with pronated grip. Turned grip around and got 65#. Using 30# sandbag in backpack plus dumbbell between knees.

36yom, 5'10", 165#.

Nadia -

That's Keysha - Works with Stephane Rochet at USD. No one in the world saves snatches like her.

Great #24

Thanks, she seems like a bad ass. Those snatches were very impressive. She's being added to my shero list!

oops that should say Greg #24 not Great. sorry.

Nancy (as rx'd):
finished in - 25 min 33 sec
prev pr - 18:10, w/65lb OHS
getting better at the overhead squats but my elbow and wrists are killing me.

Helen or Elizabeth tomorrow. ive been playing a little catch-up this week. bt work and my futbol games, i got a little behind on the WODs.

my shins were on fire today all through Nancy. i think all the soccer ive been playing lately is giving me some crazy shin splints - i know, i know, 'suck it up' WWMD? (what would murph do?)

Awesome Awesome Awesome video. Nice work. Who is the band/artist on the video? Anyone? Thanks.

Forget the guys, those girls can kick my ass anytime, whoa

Bad A*$ video! That made me want to run into the garage and start loading a bar! Awesome work to all in the video - there was some serious weight moving around in there.

M/51/170

Why do my comments in re AllisonNYC keep disappearing? They don't get trapped by the filter, yet they're gone. OK, maybe I commented about her beautiful anatomy, but I'm not the only one.

AllisonNYC, age is relative, but you do make me wish I were 20 years younger. Whenever I think that I cannot exert myself further, I imagine that you must be pushing yourself and that thought gives me more oomph. I love your attitude and I am esp. glad that the negative comments some have posted haven't dampened your good spirits. Keep up the good work.

CF, keep the Allison videos coming. Thanks.

#17 helin-
yes, its a pull-up that you USE weight. 7 sets, 1 rep max workout. try building up to the most weight you think you can handle, 1 rep at a time. hold a dumbbell bt your ankles or knees, or strap a weight around a belt at the gym. kettlebells work well if you have them. its up to you if you wanna go strict or kip if you need to. just make sure you chin clears the bar.

We def. need more CF in Australia!

Awesome video, just the motivation i needed to get some extra weight on for these pull ups.

That video rocks! I hope this gets filed under snatches in the demo section. Seeing so many people perform the movement so well is very cool.
Since I'm posting, I guess I should post what I'm doing. Sadly for me, my back sucks. So today I just did the CFWU and worked L sits a little. Tomorrow I rest.

Tim

one of the most badass CrossFit vids i've ever seen.

#20 nadia - ditto! who wouldn't want the kind of power she moves with; it's just awesome!

The training was amazing. Great people all around and kick ass workout. Got gassed.

i still cannot pullup. it makes me sad :(

The "Lifing at Lunch" Video was awesome.

27/m/6'2"/188#

Warmup: jog around for ~5 minutes and some stretches followed by 4x 10 body weight pullups and 2x 6 of bw+45

WOD: bw+90, bw+90, bw+100, bw+100, bw+115, bw+115 (f), bw+100, bw+100

Cool down: 4x 10 body weight pullups and a 5-minute jog and some stretching

Going to be travelling for the next couple days, so hopefully i'll run into some other CF'ers on my way to Vegas!

24/m/175cm/62kg

30kg, 35kg, 40kg, 30kg, 40kg, 40kg, 30kg.
(new PB@40kg)

Aussie! Aussie! Aussie!

bw 90 kg.
weighted pull-ups
1x 10-20-30-40F-40-45F-40-40 kg with 2 min rest in between.
extra 3x5x20 kg with 1 min rest in between.
have fun, Johan

Darn it, someone help me here, please.

I haven't picked up a dip belt yet (should have). So last time we did this, I had a 50lb dumbell between my feet, I took a towel, ripped it in half (the long way) and tied two 25lb plates together (50lbs) and hung it over my shoulder like a flippin purse on each shoulder!
I know that I could have done more weight, but towels can only hold so much weight, i felt like a comeplete tard trying to put more weight on me SOMEHOW, so I stopped there.
Weight is weight is weight. But I'd like to go up this time, not destroy another towel, and do it a tick safer.

SUGGESTIONS PLLLLEEEAAASSSEEE!

~J~

~Train Hard and Push Through "IT" (even with weighted towel purses!)!~

Male 31 80 kg

Warmed up with 1 x 30 kipping PU's, straight set no breaks.
Then

2 x 20-22-24-26 kg's

1 x 28 - 30 - 32.5- 33.75 - 35 kg's
(Last 3 sets with alt grip)

Then 30 kipping to finish.

Loved it.

Glad theres a rest day coming up.

GOOD NEWS:

My sis downloaded nearly every video clip on the CF Video page and will be sending it to me in Baghdad (downlaoding takes FOREVER here or downloading is blocked alltogether) wwhoo hoooo! FINALLY, I get to see what everyone else is commenting on hehehe.. I'm thankful for Sisters... I told her sending me that DVD is my Christmas present, this will be my fourth X-mas in Iraq :( BUT, I have an awesome present coming hehe

ps- That was a great video! Watching videos like that always gets me pumped with my heart racing!

GREAT JOB EVERYONE!

~J~

#36: Don't be discouraged, Sarah. You'll get it! Are you working the negatives? That helped me.

:)MP

42 years old, male, body weight 261 lb.

Weights:
0/20/25/30/35/40/45(fail)/40

Everything over 20lb was a PR. My previous best was 20lb on 2007-07-17.

Bit behind again. No probs - just means more workouts.

Did sub for 30 Muscle Ups WOD

12 rounds of

10 burpees
10 strict pull ups

29:32

Intense

39/m/185/75"

10/25/35F/30/30/30F/30

PR for everything over 10#. Afterwards we did a pyramid of BW PU. 2-3-4-4-5-4-3-2-1 (we did this so that our total would be 35 PU) with knees to elbows on the sets on the way back down.

GREAT WORKOUT!

Mac

that video is awesome.

52yom/bw88kg/183cm

WPUs 35 kg x 7

(Pounds): 1*
28
35
35
46
35
28
28

Each one up to 46 was PB!

Did it with a dumbell hanging on my toes, which was awkward ;)

Is there a recommended way to add weight? How did you do it?

I keep getting caught in the spam filter, what's the deal?

#42 Sheepdawg:

Send a copy up to me in Balad! I use all NIPR Internet, so I can't get the videos at all.

Hey Crossfit, since there are so many Crossfitters in Iraq and Afghanistan it would be nice if you guys could run some Certifications over here.

Man, that skinny girl in the blue on the video kicks ass. Very inspirational.

6 min kb snatch set

7x1xq 75# pullups

5'10" 160 lbs.
40/50/60/70/80/85/90 lbs.
maybe could have gotten 100
start heavier
training partner was no show, I hate that.
johnny out.

59yom 150# 30, 35, 40, 60, 70, 75, 80#

40y/o M
75" 199lb
CFWU
weighted pullups
85.5
105.5
110.5Pr
110.5(f)
105.5(f)
90.5

#40 J Rock.. have you tried a backpack?

You can put one on the front and the back if you need to.. I have used it.. it works and prob. more comfy than the towels.

Have fun!

Doh!
forgot last rep
85.5
all weights pounds

#36, Sarah:

I feel your pain.

Six months ago, I made a bet with my trainer, Jason of AlbanyCrossfit, that I could do a pullup given half a year. Well, the half-year coincides with Eugene Allen's birthday pullup challenge on the morrow. I haven't gotten it yet! It's very frustrating. I work on them all the time.

I'm hoping for a Eugene Allen Birthday Pullup Miracle.

Keep on workin' it, Sarah...we'll get there.

Susie

31/M/163

As rx'd; only DBs available for this.

32-37-43-48-55-60-66

Followed by spilt jerk practice.

Damnman, going to have to skip this one. And I so love weighted pullups. Going for 50 in Eugene's Pullup Challenge tomorrow and I need the pull to be fresh.

Think I'll snatch instead. Awesome video!

Made up Nancy from a few days ago. Didn't time myself and was only able to manage 20 lbs. on the overhead squats. Better luck next time!

M/190/42 (5'6 on a good day)
XFit WU
Handstand Rx waiting for the bar
WOD 45, 55, 65, 75, 75, 75, 75
Deadlift Singles 315, 335, 355, 375
Coming soon...CrossFit Fredericksburg once I finish up here in Iraq and get back to the states.
#58-here's to that Eugene Allen Birthday Pullup Miracle!

jrock

until you can find a dip belt i would just hold a dumbell between my feet. sounds like we are about the same size and i haven't found a weight that i could pull for one rep that i couldn't hold between my ankles. dip belt comes in handy for multiple reps.

sarah.tx.19

stay with the pull ups. takes time. you asked a question days ago about deadlifting and i don't know if anyone ever answered. deadlifting does use the legs and the only way to get your leg power against the ground to pull the weight up is to have your feet under you. the wider your stance is then the less leg power you would be able to generate against the bar. those idiot dudes telling you to have a wide stance are well...idiots. watch anyone deadlift and their arms always hang outside their knees as they grab the bar. and work those pull ups!

My first CF workout was this one, October 8!

Now on WOD # 50.

Today: 25 lb, 35, 50 (PR), 53 (F), 50, 53 (F), 25
Then max reps in one set of 95 lb thrusters: 16 (PR)

Last time: 25, 45 (F), 25, 25, give up

ken c

You know, the thing of it is, I had 50 lbs draped over one shoulder, AND 50 lbs over the other shoulder AND 50 lb dumbell between my feet. If I want to go up in weight, and simply use the dumbell , then I have to hold a 160 lb dumbell between my feet. a) I don't have a 160lb dumbell b) there's no way I could hold that.

Maybe I'll just skip this one and go buy a dip belt and stop whining about it!LOL!

WAIT A SEC! What if I had someone get on my back piggyback style, hold on real tight, and hold a 50 lb dumbell between my feet!?

THERE IT IS!!

(I should video tape this, shouldn't I?!)

~J~

~Train Hard and Push Through "IT"!~

failed at 65#

J rock: Maybe you should call guiness book of world records when you attempt this next! Wow you're strong...

bw: 190ish

As rx'd: 50, 60, 70, 80, 90(pr), 95(pr), 100(pr)

A nice surprise.

44 yom and 289#

7x1 weighted pull ups: BWT/15/20/30/30/35/35

then BP 5,3,3,2,2,1: 225/245/255/275/290/305

BW 192

45/55/70/80/90(F)/80/85

35/m/70/176
WOD bw +45,50,52.5,55,60,65,70

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Totally off topic question, but does anyone have a weight they use(d) for the push presses in "Ivan" (the 20' of 12 push press opposed with 10 pull-ups)?

Anyone have a typical time?

Ivan will be tomorrow for me.

ty

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Sorry, I meant number of rounds, not time.

36yom, 5'9", 189

sarahtx - I still can't do full pull-ups, either - but I'm working on them, and they're getting better. Doing some negatives have helped, as has really focusing on pulling when I do jumping pullups (sub-ed for regular). At this point, I can jump to the pullup bar, and do a full pull-up, but I can't get one going from a deadhand, yet. My kip is still totally a work in progress, too.

I've been challenged by my trainer to do 5 muscle-ups by January 1. I want to do it, but I don't know if the goal is too aggressive or not, yet - I'm having problems finding a bar to pull-up on outside the gym. ;)

#74 Buretto

What is "Ivan"? Is that 20 sets of 12 push press and 12 pullups?

How much weight for the pushpress?

I haven't heard of this one. Sounds....like a CF WOD (I was gonna say fun, then I was gonna say sick, then I was gonna meet pre-pukie!)

~J~

~Train Hard and Push Through "IT"!~

Why is this WOD scheduled the day before the Eugene Allen pullup challenge? Can't do both. Will choose the challenge tomorrow, hit the weighted pullups another time.

Back to work after a nice week off. Yay teachers.

It's happening tomorrow, Susie. You CAN do it!

46m200#

50-60-70-80-85f-80f-70
Not as good as last time, but only second time trying this one. This time began with higher starting weight than my first time with this wod.

In the video it didn't look like anybody was using bar collars. Isn't that quite unsafe?

Need more weight around the gym
40,45,50,55x2,55x2,55x2,55x4

45
45
55
55
65
80
80

Jim 48/M/170 25,35,45,55,70,80f,75
Gary 50/M/205 10,25,35,45,50,60,70f

30/m/185

112/112/112/101/101/101/101 (lbs)

Earlier this morning I got 2 reps with 123#s...not sure what happened in those few hours between.

#41 JRock

Not sure if you have one, but I used a riggers belt. It has a d-ring in the front, attached a caribiner to it and ran 550 cord through the weights. It hurts the hips as it digs in, but pain is pain. Being stuck in the desert we have to improvise a lot of equipment...you should see our glute-ham "machine".

Pull-ups still frustrate me, too. Been CrossFitting for right at 3 months, now. Its consistently getting better, though - I can now jump to the bar (8' up?) and use a little momentum to pull up all the way, and slowly back down. I just can't seem to get started from a head hang, yet. Negatives have helped a bunch, as has really focusing on pulling when subbing in jumping pullups in the WODs (I jump just enough to get the whole pullup done, but try to do as much via pull as I can).

My trainer has challenged me to do 5 muscle-ups by January. That's a pretty tight goal - might be too aggressive, but I'm working at it!

MikeC (#82)
They are all competent athletes doing single rep attempts. It's highly unlikely that a plate would come all the way off.

26/M/5'10"/170

with dumbell:
45
55
65
70
75
80
80
+ extra sets:
80F
75
75

I've been dealing with a nagging case of golfer's elbow so a pull-up only day is a problem. It seems like it's a gymnastics (G) only day-does anyone have any suggestions for a suitable alternative ?
Thank you.
Bill

39/m/176cm/70kg

+32kg
+37kg
+42kg
+47kg
+47kg
+47kg (missed)
+42kg
+42kg

Climbers favorite. 47 is a new pr.
Performed on big jugs of Metolius Simulator (fingerboard) which is probably easier than on a standard pullup bar, because of the rough texture of the simulator (easier to hold on to, no rotation around bar).

48/m/159lbs

61,64,67,69,72,75(?),61

The 75lb was questionable.

If you liked the Coach B video, check out the girls lifting at Iron Maven. Solid video, Dartfish tracking, great music, definitely a keeper to inspire and motivate. Link is W/F/S.

http://www.youtube.com/profile?user=ironmaven

Jay

215
35#, 45, 55, 60, 65, 70, 75(f), 75(f), 75!

85/95/95/95/95/105(PR)/95

Just a suggestion for those having trouble with strapping weight to yourself. I've had a great deal of success with using the heavy duty tie down from my home made rings. You can loop it through as many plates as needed or you can loop it around a dumbell. Unless you are doing weight pu with more than 300lb. they will hold. The last time this WOD came up I was able to get 100 lbs. for my final set. I hope this helps some of you, especially the towel guy.
Cheers

168lbs/30/m

60/70/80/85(pr)/90(f)/90(f)/85(just barely)

Finished off with jumping muscle ups (on a bar)

I'm really excited to do this one again. before I started I couldn't imagine even doing multiple pull ups now I can do weighted pull ups. This is the best program I have ever done

32/m/6'/190

25
35
45
70
80
90 f
90 w/ assist

#27 dandny

The band is 3 inches of blood.

Looking forward to today. Nice relief from the past two days.

bw 170

30 + 18 lb weight vest
40 + 18 lb weight vest
50 + 18 lb weight vest
60 + 18 lb weight vest
70 + 18 lb weight vest
75 + 18 lb weight vest (fail)
75 + 18 lb weight vest (fail)

J Rock -
Several ideas.

Try using a regular old backpack or a ruck (I have an LL Bean one that's fine or military issue) and then fill it up as necessary with weights. You need good strong shoulder straps. An old school sea bag works just fine too (and they're cheap). Plus, having a seabag is a prerequisite for "The Rutman Mile" - a goal I still want to try. I'll leave you to the message boards to find that one out (if you don't already know).

Finally, as someone noted above, a standard weight belt and a D-ring and some 550 cord would cost less than $20. Get yourself an early Christmas gift!

Good luck. And oh yeah, "Train Hard...even if it's at home." ;-) Or something like that...

#95 nateaye

Towel guy...that's great! LOL! Didn't even think to use my lashing straps from my rings! Great idea! Suppose I could put a towel around my waist, between the strap and my body so it doesn't cut into me as much... LMFAO! Joking, but serious!
In all seriousness, thank you! I'll have a go at noon and see how we fair!

#86 Elvis

Another great idea! I hope there are more people than just me getting some great ideas from all of you! Where in the desert are you? (not asking lat. and long., just what country!)
GHD machine.....ya know what mine is? I go to the playground out back behind the house at the school. The have one of those wooden ones with a tree house type thing at the top of it. I go to the second level of the structure (5 ft off the ground) put the back of my knees at the corner angle of the edge, have my bride sit on my shins.
When I am really trying to mimic the GHD, I put a towel (of course) on the edge, on put my waist to the edge and have her sit on my quads! We do all of this on the weekends at sunset or sunrise, or as it is dusk during the weekdays...it's just not an appropriate sight for kids, even though it is harmless!!

Thanks guys!

~J~

~Train Hard and Push Through "IT"!~

Did it in the hotel gym. older lady on the treadmill gave me the "young whippersnapper" look
m/6'2/20/171
20
30
35
40
40
45
50
+ max reps unweighted 12 (13ish)<ha

AllisonNYC

You made my day.

Is your mother as cute as you?

:)

bw 163 age 39
25,30,40,50,55,60f,55,55f

#100 Dale_Saran

RUTMAN MILE? Come on man, can't just put that out there and make me sit and wonder! Will someone tell me what a Rutman mile is please!!

Yeah, I think that "Train Hard.." is really the most important peice to that saying. My eyes were opened a bit last week to a bit more..positive..and encouraging end to that statement. So I made some changes!

Rutman mile....what is it!?

~J~

~Train Hard and Push Through "IT"!~

Just watched the video. For anyone who has never had a chance to work out with or meet some of those athletes, I want to throw out a plug for those guys. I had a chance to work out at Coach B's gym about maybe 12-15 times over the course of the last year. I got to meet some of my "friends" in that video - including Edgar lurking in the background who first shook my hand when I showed up, Aimee Anaya (a nat'l champ with an absolutely adorable daughter), "Mad Max" who is an absolute Ox (he was the dude built like a checkered cab), the incomparable "Sage-ee" Burgener, and a great coach and athlete in Greg Everett (brudda, get rid of the goatee, it makes you look like you'll be reading poetry in the cafe on Wednesday night instead of snatching).

Now for the pitch:
(Mods, hope this doesn't violate any rules)
Make a donation to USAW, or to Coach B's regional training center, or to Aimee Anaya's website, or subscribe to the Performance Menu. All great and worthy causes that help out some of these athletes.

Coach Burgener - I promise, next time a case takes me out that way, I'll come by. My best to the Missus and your wonderful family. I never said congratulations to you or to Casey and Natalie, but there it is. Great for the Burgeners and Woolfolks. You guys are awesome. Thanks for the teaching. I'll send you some vids of my C&J and then you and the crew can deny you had anything to do with THAT.

Semper Fidelis,

Dale

29yr/fem/126#
65-70(previous PR)-75-79-84-88

55-65-75(PPR)-80(PR)-85(f)-85(f)-85(f)

I'm going to get caught up on Elizabeth latter.

all the "grow a set" or "be a mans" could not make me move the past couple days or today. definately have a bad flu (respiratory) i can barely move and if i do i lose my breath on a couple stairs :S ack

can't wait to get healthy! missin this workout, wanted to know my 1rm at pu

23 y/o m
155#

as Rxed:
45/50/55/60/65/70/75(PR)

me pullup +35#, 40, 45, 50, 55, 50, 50
alternating with 8x1 ring dips

36/m/75"/220'
Warm-up
used 30lb Camelback for weight
30,30,30,30,30,30,30- form could be better..

Been lurking for about 6 months now, had my rings for 3 and finally got my first muscle up. The Rob Miller video's were great, as those of you who crossfit on your own know, it can be tough going it by yourself at globogym. Coach thanks to you and to all others who put the time and effort into this site.

Oh my gosh I finally got to watch the video. They take so long to download sometimes. It was worth the wait.

Anyway WOW. Tony and co. you're doing an awesome job. The music rocked almost as much as the people in the video.

I wish that was my lunch break. I can't wait to go to a Burgener Cert.

Heavy F-NG Metal!
Coach B, Sage, Josh, etc.. Impressive. (Oh, and I like the hair colr Sage.) I can't wait till I'm in the area again and can swing by. How about another victory for Old Notre Dame Coach, even if it was against Stanford. I still drop my students who can't tell me who the man standing next to you in the pic is.

J roCK- Try some 1/2-1' line or webbing? Feed one end through and tie the ends together, squat down through the line and stand up so that it hangs between your legs. There's actually a video of this workout being demo'd in Colorado I believe w/acouple of strong bro's incorperating a few different ways of holding the weight. Hope it helps.

Get some, Go again!

AllisonNYC- My mother and I never had much in common.. Until she saw me do a WOD when I was home on leave about a year and a half ago. Now my mom, who couldn't even do a guy Push-up is knocking out HSPU's. Not bad for a lady in her 50's (sorry mom). She posts as Gale on the site and is still charging it hard even though she just got done w/some major back issues. I think it's great that you and your mom are going to hit it together! Now, do I not only have a mother who is in shape, but we actually have something to talk about besides family drama.

PR 60# I was really pushing to get at least 50# and what do you know

25#-60#-60#-60#-60#-10#-10#

I was using a standard weightlifting belt and after my third set of 60# my lower back was really starting to bother me. Then after the 4th set of 60# it hurt just to stand so i just used a 10# medicine ball held in between my knees.

Also I don't anything to do back extensions with and I don't really like doing them over a bench so I do light deadlifts...is that a bad thing or is that an acceptable substitute?

By the way that was the best video I've seen on this site since the 3 years I've been perusing

Alright, I just read what a Rutman mile is on the Crossfit St. Louis site.

A Sand bag EQUAL to your body weight in under 15 minutes...bag has to be cleaned from start...bag can't touch the ground and if it does then you add 30 seconds penalty to your time...can carry the bag however you want but can't use any form of straps....

BLODDY HELL!

Sounds like somethingto work up to!
~J~

M/22/6'1"/185

A little bit behind.... Elizabeth as RX'ed = 8:29

Today's Weighted PU WOD
+25, +50, +75, +90, +100, +110, +135- had to reverse grip

I'm excited for the challenge tomorrow, but really, who isn't?

A big thanks to the great people at NWCrossfit in Seattle. They showed me a really great time over the holiday and reminded me how to push myself. Thanks again

41yo/f/160#
Nancy 23:21
.25mile run treadmill 1 degree incline, first interval 8.0mph, increased each interval, ended at 8.5mph
OHS 65#
1 min between lifting platform and treadmill each way with stairs, lots of stairs
Weighted PU
bodyweight, +5#, +10#, +15#, +25#F, +20#F, +15#

44/m/160#

25,40,60,65,65,40,40

previous pr was 40...tried 70 on the 6th pullup and failed twice

75, 90 x 3, 95 x 2, 100 (f)

all in pounds

37/m/170

as rx'd:

50, 60, 70, 85, 90, 95, 102.5 (PR)

30/m/190

90
100
105
110
115
115
120 (f)

So close with the 120--very frustrating!

30/m/180

35,45,55,65,70(barely),65,65

First time doing weighted pullups, so all PRs I guess.

That video rocked the house party at the drop of a hat.

#109 jolie

Very impressive! My wife is about your size and is still working hard to get one bwt pullup.

Keep up the good work!

worked up to 70 lbs, could have done more if I had a chain belt to secure weight-----

24/m/200
22-45-63-78-100(f)-90-100(f)

Weighed 210 last time and could only do 45 lbs.

I just finished Elizabeth (9:14, new PR!). My forearms were killing me on the ring dips. Almost what I would imagine shin splints to feel like in your forearms. Can you get forearm splints?

Pull-ups tonite.

Dale;

Well said. I just ordered a lifting Singlet from Joe DeLago at Werksan as he and his company supports the Oly community. I'm hearing that he used personal $$$'s to help with the Jr Team this weekend in Canada.
Also agree as to supporting Coach B and Aimee.
Jay Cohen
Western PA

Hey guys I'm going to do todays WOD around 4pm est. This one is new to me so please bare with me. I'm guessing that the progression is to do 6-7 rounds of single rep weighted pull-ups. By reading some of the posts I see that everyone is increasing poundage until they reach 1 correct?

If so, then we're ramping up the weight on every round until we reach 1 max pull-up with added weight, which could happen in the 3 round or the sixth?

If anyone can clarify this for me I would greatly appreciate it.

Thanks to all the trainers, Crossfit Oakland & Oakland FD for a great week end. I'll take a great deal out of it to help my clients and my training.

20-30-40-50-60-70-80

As rx'd w/ over hand grip.

90
115
125
125 (fail)
115
120
115

cfwux3

WOD:
on gravitron for first three sets, free hang thereafter

-14
-8
-3
bw
+2
+5 (almost)
+5 (not quite)

PR at +2. It's all positive next time.

CFWU- minus pu's
Did 7 bw pull up's. A pr.
5th one was about an inch short.
6th and 7th chin to bar but not above.

WU .5 mi. walk on treadmill
WOD
60/80/90/100/110/110/110/

18/m/167lbs

I put on a little weight in the last month but I think it was worth it overall. This summer PR for Weighted Pullup was 80.

45(3)
65
75
80
90
100(F)
100! (PR)

21/M/169
20lbs each rep. Could have done more, but didn't have any additional books to stuff in my backpack ;-)

# 36 Sara
I have been with CF about 5 1/2 months now. I just did my first pull up a few weeks ago. I can still only do one and it is NOT pretty!! =P But I can do it. I could do one to save my life when I started.
I know how you feel though, I watcht he videos and I want to bust out some pull ups like everyone in the videos!
Keep at it, you'll get there!!

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/45/173

I'm new to this, third WOD for me ..first time doing weighted pullups as rx'd w/ over hand grip:
10
20
25
30
35
40
45

Also did the CrossFit warmup in ~17 minutes... how many of you guys and gals do the warm-up just curious??

M/38/157

Unit PT

BWx10, 45x5
90
100
105pr
110pr
110f
100
90(bar to clavicle, tried to get it to chest)

M/23/180

25#
45#
90#
115# (failed)
100#
110#
115# (inch away)

Age: 42
BW: ~165

CFWUx3

50
65
75
90
100
105 (PR)
105

5# more than previous PR on 3/27/2007

Jorge- Yes, It's doing a heavy single rep Squat workout. You start w/a moderate weight and work towards a 1 rep max. If you hit it on the 3rd lift, then you can keep working on getting your weight that you missed on, or drop down in weight and finish the workout. Hope it helps bro. You can also go back and read posts from previous days to see how others have done it.

32 m 190

55#
90#
135#
150#
165# (PR)
165#
167.5# (PR)

~J~

Used the lashing strap method with towel in between me and lashing strap so it wouldnb't rip my skin open! Thanks for the suggestions!

~Train Hard and Push Through "IT"!~

Lee:

I do the CFWU every day. I usually don't post it and there might be others in the same boat. I usually do a little rowing (5 min) and 3 rounds of CFWU. If there is a PU or Dip WOD, I modify it a bit to get muscles warm but not use them quite as much as the full 10-15 reps. That is just me, but I suspect many are taking a similar approach.

27m 6'1 200
70
80
90
100
100
100
100
chin barely over the bar on the 100s so i stuck with them
Awesome vid!

#5 gaucoin-
The first music that our daughter, N, danced to and liked to go to sleep to was Metallica, people acted like we were criminals.

Vicinni said, You have to go back to the beginning. So I did...

WU- Row 2600 m ~12:00
shoulder stretches w/ broomstick
CFWU (12) x 3 w/ bench dips, minus pullups

WOD-
Standing weighted pulldowns, 2 reps, 7 rounds
100lb-120-130-140-140-140(f) 130 (for 1)- 130

Post-
7 kbell snatches, Right arm only. Did 1 with 20lb and 6 with 35lb.

In the WU, OHS were very hard even with just the broomstick. Shoulders incredibly tight and stiff, especially my left one. Balance was off too. In weighted pulldowns Failure at 140lb, I could only pull down to eye level.

Kate

26/m/195

90lbs-90-90-90-100-100-110-110f

alternated between pu and chin up

Success story to share. Legally declared partner and mother of my daughter started CF with me September 1. She thought she'd never be able to do a pullup and the amount of PU's in CF intimidated her. She got her first unassisted last Wednesday! Jumping up and slow negatives were the approach. I assisted on today's WOD last time it came up. We'll see how many she can do today.

Thanks Coach and CF!

addendum to my earlier post-
pulldowns were with palms facing me, they would have been chin ups if I was going up.

Kate

CFWU 3x

35#
40#
45#(PPR)
50#(F)
47.5#(PR)
50#(PR)
52.5#(PR)
55#(F)

Post:
Muscle-up skill work

Question:
For the WOD that includes Muscle-ups, is it best to jump-up M/U or the sub dip/pull-up combo? I can do M/U from a squat position if I jump up, but am wondering if I still need to stick with the rx sub of ring dips and pull-ups? Just wondering. Thanks.

M/25/215/6'4"

15-20-25-35-45-60-65

First post ever!
Male/185/53

1: 8kg
2: 12kg
3: 16kg
4: 20kg
5: 24kg
6: 28kg
7: 32kg

Thanks to Jeff Martone and his tactical pull-up genius!

M/170/39

45,45,70,55,55,45,45

BC

M/32/173 - boots and utes
35
45
70
80
85
95 - changed grip to palms inboard. Succeeded with a spot.
95 - kept grip palms outboard and succeeded with no spot.
105 - Palms outboard and succeeded with a spot.

Did some ring muscle up training with the boys. I've got some work to do. It was tough after smoking myself with the weighted pull ups.

should have started out with more. I had no idea I could do 60#. Last time I used 25# for each set.

I used the following weight for each set:

40
40
45
45
50
50
60

Next time I'll start with 55#

john

34/M/210#

45
50
55
60(!)
65(!)
70(!)
75(f)

27/238/78"
Over hand grip
25x3
45x2
55
65
75
85
95
105(PR)
Finally got the 105!

Does anyone have any good suggestions on where I can buy the gymnastic rings? I am having difficultly finding rings. Something hopfully not to expensive would be nice.

25,45,65,80,85,100f,90pr

36/180/5'11"

35
45
50
60
70
75
80

pr by 20 pounds

55,55,55,55,55,55,55

35,45,50,60,65,75,80f,75pr. 60lb was my previous pr

20/170/5ft 10

5 x 25
4 x 50
2 x 70
1 x 80
1 x 80
1 x 70 x 5

To Jay C ....

ringtraining.com is where you can find the rings.

44/M/6'/185
1-25 POUNDS
1-35
1-40
1-45
1-50
1-55
1-65 FOR A TOTAL WEIGHT OF 250 POUNDS PULLED UP.

ALSO DID 10,9,8,7,6,5,4,3,2,1-REPS OF 185 POUND BENCH PRESS WITH 25 POUND INCLINE SIT-UPS AT 25 REPS BETWEEN EACH BENCH SET.

REST DAY TOMORROW AND HAVING THE NEXT 4 DAYS OFF WERE A MOTIVATING FACTOR. CRAZY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

31/m/200

All weights in lbs:

45/90/115f/115f/100/110/115f

Chin nearly at the bar on 115, just not above it.

M/45/6'/175

55#, 60#, 65#, 70#, 75#, 80#, 85# (PR)

Worked on L pullups after

Pre: rom stuff kb juggling stretching
Elizabeth snatches with 115 instead of cleans time 11m30s
Power Output
144.81 watts
0.2 horsepower
106.81 ft-lbs/sec

dropped stuff off back at car, picked up belt with chain, did some double unders and singles then the pulls
25 45 55 60 70f 45 45
not bad.

i'm new to this site and today (11/26/07) was my first attempt at a crossfit workout.
i did the 7 sets of 1 rep pull ups with a weight of 35lbs. it wasn't too bad since i do pull ups at least twice a week. but adding the 35 i dont think i could have done more than 3 reps total anyway. i added my own stuff in after too: decline push ups (25, 20, 15reps), jump rope and balance ball side to side ab workout.

i'm liking this site more than any other fitness site.

Repaired hole in garage roof without using ladder-climbed 6 ft wall instead, frequently, shoulders tender-going to practice double unders tomorrow

Lee/Joel B.- I do the CFWU before every WOD, cutting the PU's and Dips down to only 5 on heavy PU & Dip days. I recommend also using your warm-up time to work on weak points such as Dbl Unders, HSPU's, etc.. Also, if it's a lift day, I will do a Row and the Burgener Warm-up instead of the CFWU. Hope that helps Lee. And congrats on your partners 1st PU Joel B.

sorry, forgot to add:

28yrs old, 5'9", 155lbs

i play soccer 3 times a week and try to lift/go to the gym 3-4 times a week.

cheers

46 y/o male 152#
wide pronated grip new pb of 77.25 by one pound but I'll take it.
pre: CFWU x 3, KB arm bar stretches, 2fer5 muscle ups. failed the first two again, got the third, failed the fourth and got the fifth and left it at that.
post: stretching

32/m/215/6'5"

Warmup: Nancy...way too much warmup but need to make up some missed workouts.

85
100
110
120 (f) passed nose but not to chin
110
110
100

I think I can get 120, but attempting it on my 4th rep is probably too late and doing this workout after Nancy didn't help.

10kg x 5
15kg x 2

Oops forgot..

BW 58kgs

28 yom, 180 lbs

85, 90, 95, 100, 110, 120pr, 100 lbs

previous best was 95

CFWU x3 (10 reps, except 5 pull-ups per round)

Weighted pull-ups:1/1/1/1/1/1/1

Weighted pull-ups with green band assist: 10/15/20/25/30/25/25

Last time did jumping pull-ups and got up to 35 pounds. The green band assists are more difficult and rely on my own strength more. Made the 30-pounder with some toe push-off, so dropped back to 25 pounds where it was just the green band and me all the way. Happy with this.

F/58/5'6"/137 (lost two of the London debauchery pounds in one week back on the Zone)

M/42/73kg
CFWUx10x2 (no PUs)
Hanging weighted PUs:
25kg-25-30 (PR)-30 f-25-25-25
Aiming for 50 kg

Jay -

Tyler Hass's elite rings are still my preferred and are less expensive than the original rings he was manufacturing:
http://www.ringtraining.com/cgi-bin/affiliates/clickthru.cgi?id=gregeverett

Joel B. and DJ

Awesome thanks for the feedback!

Just curious guys any reason why there are no pushups in the CFWU? Is it becuase the dips are sufficient?

#103 J roCK

Strong work. I'm in Baghdad...been here forever and only have a little time left. I'm certain I'll return within 6 mo...nature of the job I guess.

For the GHD I use a picnic table. The table has a 2x6 that runs the length on the bottom so I looped some 2" nylon around that. The top of the loop is just long enough where it reaches about 6" above the table-top where I secure my feet. I am able to sit on the other edge of the table with a rolled mat under my butt to soften things up a little. It has proven effective...but...if you go too fast the table tends to lift off the ground.

The medicine ball I use was made from trash bags and duct tape and is filled with 22 lbs of sand. I used a basketball for the shape so it is a little small, but it gets the job done!

How much weight should a person use when doing the weighted pull-ups? Is it to find your max?

m/23/185

25#
45#
70# (attempted 90, then close on 70)
60#
65#
65#
60#

20/M/165

45 lbs.
70
80
90 (f)
85
90
90

28/m/186

70-75-80-85-85-90-92.5

everything over 75 was a PR

Worked up to singles using 30lb assists on machine.

38yo/216lbs

Good One

50,75,100,100(f),85,85,75
Did a couple set of regular pullups after and could only crank out 6

38/m/178

Pullups:

30
45
70PR
75PR
80(F)
75
80PR

Followed by chinups: 35, 45, 55

And two sets of 15 unweighted kipping pullups.

40/m/160

80, 100, 110, 120, 125 (pr), 130 (f, got to nose), 100.

BW 127, done a couple hours after Nancy

35/35/35/35/35/35/35

Did not attempt my PR of 45

Since I am not that good at pull ups I used today to practice my kipping pull ups and handstands.

JFG

M39/BW160

35/45/55/65/75/85/85 (all in lbs, wish it was Kg though! ;-))

BW 180#

normal grip (makes a big difference from reverse grip)

60/70/80/85/85/80/75

37/m/155

45/65/80/90/100/105/110 (total 595 lbs)

Max PR by 10 lbs! Total load 120 lbs more than last time.

For the record: This was outside on a monkey bar and it is 25 Degrees F. I still can't feel my hands.

65
70
50
75f
50
50
60
60

body weight 150

36/f/170 - do I have to write that? embarrassing.
cant do a real pull up yet so heres what I did:
20 min run, cfwu x 3 (no PU obviously),Bergener warm up x3 (inspired by vid)
3 sets 5 shock cord assisted dead hang pull ups + 5 negatives (guessed on a 3 sec. hold time? it hurt so I figured thats ok)
then 3 x 10 jumping pull ups
totally fried and feel like progress was made.
LOVE CROSSFIT!!

rx'd
70
75
80
85
90
100
115 (jugular made friends with the bar , no prob.)

Finished off with 30 pu straight(bw). Feel easy after the weights off.

25 6'5" 245

38M/180

Did Elisabeth this AM, so just a quick w/u before launching into this second WOD.

WOD - Weighted P/Us:
1- +50lbs
2- +60lbs
3- +70lbs
4- +75lbs
5- +80lbs
6- +85lbs (new PR +2.5lbs)
7- +90lbs (new PR again +7.5lbs)

Thrilled with results, particularly since this is my second WOD of the day. Only 10 more pounds until I hit my goal of +100 on the weighted pull-up.

Sam

"Lifting at lunch" its the best time to go do it

M 185# 21yo

45
90
115
125
135
140 PR
145 F

I love the look the fitness staff gives me all the time! They were in a gang today giving me the "whatever" look. It gets me Hanz and Franz pumped! Of course I always represent avec one of my CF shirts.

Damn, nothing like CF to humble you
35
40
45
45(F)
40
40
40
Since the bar MU beat me I finished up with the pull down machine to simulate MU. 3 sets of 10. 120, 130, and 135. Is there any reason you couldnt use the pull down machine to get huge weight for weighted pull ups?

M/27/174/5'9"

1-25#
2-35#
3-45#
4-50#
5-55#
6-70#
7-80#
8-100# [Fail]
9-90# [Fail]
10-85# [Fail]

26 yr old 161# Male:
Pull-up loads: 35-45-50-55-60-65-90

Max 60lbs

42yom / 146

50 / 75 / 100 / 115 / 125 / 135(PR) / 145f

Really close on 145. Had chin up to bar but just could not get it over.

Post - more pullups
amrap w/90# - 2
amrap w/45# - 6
amrap w/45# again - 7
amrap unweighted - 25

29M/165#/5'6"

BW: 165#

50
75
85
90
90
75
75

Followed up w/ 2 mile run @ 7:30 min/mile pace which is about 50 seconds faster than my usual pace. Concentrated on technique discussed on Saturday's comment board. I put some vibram five fingers on my Christmas wish list. Hopefully Santa's got me on his nice list this year. Understanding that it takes some time to get used to the mods you need to make to run in barefoot shoes like the VFF's, has anyone had any experience/success stories (or the opposite) on how these kinds of shoes have impacted their running?

finally caught up. just finished nancy 2 days late. bring on the rest day

Body weight: 213 lbs

50-60-70-70-75(PR)-75-80

Post: TGU 5 x 45lbs each arm

50/195

45-55-65-75-85-85-85

Back squats after 5x5 185lbs.

27/m/195
45-75 - 5lb. increments
Gained 15 lbs. since married on 9/1 - all in my gut and sides. I love local beer with high alcohol content but it's obviously the culprit for the weight gain. I'm going take a hiatus from the beer for a month or so and then reintroduce in moderation.
Any other suggestions? The extra weight is beginning to effect my times and loads and I'd like to take care of it before it gets any worse.

26/m/207

45
70
90
90
90
100(could not do)
90
90
good times.

BW= 170
age=41

56
70
88
93
98
103
106
116 (pr)

30M/205#/6'3"

Dumbbell held between feet.
55, 60, 65, 70, 75, 80, 85

Followed up with 3 rounds
10 L-Pullups
50 Double Unders

worked up to 60#
no kipping, hung weight from belt

CFWU X 2

M/34/195

45/90/100/105/115(PR)/125(fail)/90

#207 Allie-
Actually, I think doing the weighted pulldowns is more akin to using the gravitron than adding up huge numbers for pullups, because your feet don't leave the ground with the pulldowns. With pullups you are fighting against gravity.
Just my $.02.

Kate

Great time this weekend! Thanks to CF Oakland, Oakland Fire and all the folks who came out!
Robb

m/30/165/6
60 lbs weighted pull ups

No workout for me today. I'm nursing a sore sternum from the dips recently. I didn't even know my sternum could get sore. Live and learn.

29/M/175

70
90
100
110
120
120
120(almost didn't make it on this one)

Had to do a little catch up, so I did Elizabeth today as Rx'd in 10:38. Then went ahead and did the pullup WOD all seven sets of 1 at 24Kg. Not too bad, pullups were strict form, slow up and slow down. Not too happy about the 10:38. Guess I will need to work on that one.

WOD #5 32/m/196lbs
15 non weighted push ups in 3:30. I have never really tried to learn push ups. Plus 10 min row, 10 jumping pull ups, 25 push ups, 5 min jump rope and 30 air squats(with bar). total workout 30 min.

m/56/204/5'10"

posted earlier, will try again.

Used combinations of weighted vest, weighted backpack and dumbells.

50,70,80,90,115,133,153(f)

pullups on a beam in the basement. Chin over the beam.

Age 35
BW 149#

60, 70, 75, 75, 80, 80, 80

Chin over bar

42yom 186lbs

Since my schedule is all FUBAR'd, I try and play catch up the best I can in between hockey games. I drove to Quebec city and back last weekend so I am trying to make up for it this early week. Did Nancy today. Used 75lbs OHS, since I hadn't done OHS in a while. Same weight as my last Nancy.

Nancy: 16:45 (last one was 20:25).
Post WOD: 4sets of dips (25-18-15-15).
3sets of front shoulder raise x 15 reps(45lbs plate).
4sets of Inverted Rows (25-20-20-20).

By the way, keep the AllisonNYC stories coming. I enjoy reading your posts Allison and I want to wish you good luck you and your mom, is it? with the after pregnancy shape up thingy.

On a side note, great video today. I found it very inspiring to see those athletes give it all (especially that black girl fighting it out for every pound!)...It motivates me to start practicing the snatch again after spending the entire summer practicing the OHS.

24/m/162

This is my first time doing this so needed to see how much I could do:

1-10
2-15
3-20
4-25
5-30
6-35x2
7-40x3

then did 1 set of reverse grip 40x5. Next time I'll start at 30 and work my way up.

25Kg (down from 30Kg last time) Damn you Elizabeth!

46/m/165

As Rx'd with 50 lbs in backpack

First time. Could have added weight but didn't want to ruin backpack.

m/26/6'3/170#

Not pleased.
25,50,60,70(f),70F,65(f),60

No PR's today.

30m/155/CFT695

All sets at 60lbs., varying grip, followed by a set of weighted dips with same weight.

BW 180
Used belt and kettlebells
72, 98 (heard something in my elbow/bicep so stopped there, hurts pretty good now 4 hrs later)

Made up "Elizabeth" from yesterday.

sub 50 kg cleans
ring dips

14:21

Badd@$$ Video!

Made up "Elizabeth" today

35/f/133

85# cleans ( getting stronger!! )
Ring Dips

11:54

m/23/6'4"/230
40,50,60,65,65,65,65(f)

210
5/10/15/20/25/30/35/45
Never done weighted pullups before

EXPRES Test today (Canadian military fitness test)

Level 10.5 on run
105 on handgrip (very disappointing)
32 push-ups (was hoping for 45, but PSP staff very strict on form: a good thing)
41 sit-ups in one minute(should have gone faster, but was pacing myself..... if there is a next time, I will blast them out faster)

Overall: exempt for 2 years, plus I beat my Commandant (who challenged everybody to try to beat him, for 2 days off). I think I pushed myself a little too hard this weekend and during my warm up (did 10 HSPU's, with almost full ROM.... the kipping HSPU's are def working).

Plus Christmas came early: went for chiro at a new clinic, and the Dr is awesome (she is doing ART for my back and shoulders, plus she is going to work on my tightness issues). She is going to investigate CF, as she seems intrigued: a future convert???? Plus I got "Starting Strength" in the mail today. A truly great day, overall.

AL

1st time doing 1RM pullups; wasn't sure where to start. Devised a nice weight belt using various carabiners & straps from the universal.

20/25/35/40/45/50 (f - barely)/45

not bad

RUN: 5.5 miles

10X Pull-ups
10X Dips
5X Pull-ups @ 45lbs/5X @35lbs
20X Dips @ 45lbs
1min Jump Rope
5X Pull-ups @ 45lbs/5X @35lbs
20X Dips @ 45lbs
1min Jump Rope
5X Pull-ups @ 45lbs/5X @35lbs
20X Dips @ 45lbs
1min Jump Rope
5X Pull-ups @ 45lbs/5X @35lbs
20X Dips @ 45lbs
1min Jump Rope
5X Pull-ups @ 45lbs/5X @35lbs
20X Dips @ 45lbs
1min Jump Rope

20X Pull-ups No Wt.
20X Dips No Wt.
1min Jump Rope
20X Pull-ups No Wt.
20X Dips No Wt.
1min Jump Rope
20X Pull-ups No Wt.
20X Dips No Wt.
1min Jump Rope

SWIM: 1000 yards

44/177

53, 71, 88, 100, 106, 108, 110

M 34 186

Weighted pull ups (with dumbells) as follows:
55 60 70 70 80 80 80

Been too on and off for the past couple weeks. Need to get back.

21/m/155
50,50,50,55,55,55,55

First time doing these

Have been suffering weird pain lately in both lats. Norma thinks it is stress-related (stress? what stress?). So I did weighted dips instead. Got up to 110# and failed on 115# three times. This is a PR by about 20# but the 115# benchmark would have been great (.75 BW). Oh well, next time.

Tariq

m/38/178/67"

wu doing 15min of tabata rope jumps trying to jump high practicing for double unders

WOD as rx'd overhand
50,60,70,80,90,100F,90

Finished with 12 strait pu's to failure

071008 Could not find weights for comparison, must not have forgot to post. From memory my weights were roughly same as above with 90 being max.

BW 203
15,20,25,30,35,40,45,50

Hey all,

Any advice on how to train OHS when you can't dump the weights after each set? My gym has a strict no dropping policy, so I can't let the weights drop after a set, and trying to let them down slowly seems really awkward. Any thoughts?

15, 25, 30, 30, 30, 25, 25kg
previous pr 25kg
felt good

46 201(heavy day)

50,60,65pr,70f,70f,60f,50

obviosly hit wall, still happy with pr

#203 Julie - Keep after it w/ the pull-ups. I'd give my two cents on how to get there, but from reading your post, it's evident that you're well on your way toward busting out multiples in no time at all.

Neil(50) & Ellie(52)

Run 400 mtrs
21 KBS 24 kg men 16 kg ladies
12 Pull ups
Row 500 mtrs
15 Deadlifts 102.5 kg men 75 kg ladies
Run 400 mtrs
30 Wall ball shots 9 kg men 6 kg ladies
30 Box jumps 20"
Row 500 mtrs
15 OHS 42.5 kg men 30 kg ladies

Workout courtesy of Crossfit santa Cruz

Neil as RX'D 19.57

Ellie DL 142: OHS 33: 21.15

This was a great workout I really liked it.

Give whoever thought it up an extra gold star for their report card.

Have a good one.

Neilfit

Anthony (M/29/175)

Did Eugene's Birthday Pullup Challenge ...

Goal: 55 reps
Actual: 48 reps (1 rep PR)

Not thrilled, but considering my fracture/sprained finger, I'll take whatever I can get at this point! Conditioning and strength felt good though.

27m/5'9"/145lbs

(lbs)
25,30,32.5,35,37.5,40(fail),40pr,40(fail)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
26/m/198

new- 50-60-70-80-90-90-90(f)

old- 25-35-50-60-70-70(f)-60

Sandy
25-30-35-40-45-50-55lb

bw 170 lbs

33M / 195# / WOD #209 / CFT 825

Pre: Row 2000m

Weighted pull-ups 1-1-1-1-1-1-1 reps

50, 55, 60, 65, 70, 75, 75 fail, 70

Post: Row 5000m

THIS IS THE BADDEST VID EVER> I GOTTA GET TO A CERT W/COACH B>>

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 5 HSPU w/feet on rack per round. Weighted pull ups 20lbs x 5.

Weighted pull-ups:
30lbs x 1
40lbs x 1
50lbs x 1
60lbs x 1
70lbs x 1
80lbs x 1-1

3 minutes rest per set
Compared to 071008: 10lbs less on max weight.

weighted pull-ups:

50lbs-60-70-80-90-100-110-115(f)

25m/170/5'6"

45,45,50,50,52.5,52.5,57.5 fail

BW 205
100 110 130(F) 130(F by 1 inch) 120(had to get my head on straight) 130(PR) 130(F). Really had to take a break and focus for the new pr. Followed with a max set of pullups, 23.
Cindy assisted pullups
setting of: 150 125 112.5 100 100 100 100. She went too easy.
Then dips: 137.5 100 75 75 62.5 50 50.

M/39/185

50
60
76
75
80 (nose just cleared the bar)
80 (pr)
50 (4 reps)

More better faster

Did Elizabeth today
Started out with full cleans but my lower back got suuuper tight after the first 21. Probably from sitting on my can all thanksgiving weekend. subbed power cleans after that
finished at 8:19...must stretch back now

90x1x7
1 min rest

bwt 160
up to 100 lbs, chin was 1 inch from bar with 102.5 which is my PR, my warmup was much too short.
post: 3rds
50 double unders
10 burpees
3:56

m/33/70/202

120 overhand/fail
120 underhand/pr
130 underhand/fail
110 overhand/pr
110 underhand
110 overhand
110 underhand
110 overhand
110 underhand

42yo/187#

83/93/103/113/113/128 (new PR by 13#)/138(f)/133(f)

My forearms still hurt. Lots of motrin tonight.

cwfux2, OHS w/ bar subbed HSPU for dips

worked up to:

underhand 100
overhand 105
overhand 110f

supersetted with 5 pistols/leg, first day unassisted.

post PU ladder, round 16+7 or so, underhand grip.

Pull-ups:
Reached a high of 95# (6'7", 220#). Nearly missed 100

I want to start by saying that the people in the video today are complete studs, and simply awesome at Snatch. I wanted to ask about the big guy (which one?) wearing the white shirt and had a goatie. He was awesome and mashing on huge weights, but I was wondering if anyone else thinks he could do (somehow) even more with 1. Getting the load directly under his scapulas before the first pull 2.full hip extension at end of second pull and 3. not swinging his arms. I've watched the vid with a few other people and they have agreed that if he had all those in place he would be a complete monster.

Again, their form beats mine up, takes it's lunch money, and then run circles around it, but in the interest of what we come to work on... Thoughts, community??

29/m/210

CFWUx2

45
70
75 PR
80 PR
85 PR
90 PR
90

Gotta get 100 next time.

32 yom bwt 245

45/50/55/60 overhand grip failed/60 underhand grip got it/60 underhand failed/55 underhand/50/45x2

didn't have anything bigger than a 60lb dumbbell and weighted vest is oozing some sticky substance from weights so had to settle.

27/m/168

25, 35, 45(F), 35, 40, 45, 45

up to 40#

then MU practice

WOO HOO

After the cleans yesterday I felt like I could do more. I made it up to 105 yesterday.
I came into the Box today with my game face on and got a new PR by 15 lbs.

Cleaned 120!

Then I made up "Helen". It was my first time with her.

16:40 + 3 flights of stairs
16kg swings
3 sets of 4 kipping pull-ups each round

The run killed me. If I can do that part faster I think I'll take lots of time off next time.

This was a good night.

Also I'm sticking to the ZONE big time and I'm actually not hungry like I thought I would be.

m/34/165

90/100/110pr/120pr/125pr/90/90

Only have 70# worth of plates. Managed to get 15 extra pounds. 75-75-75-85-85-75-75

44/76"/193

25/35/50/60/70/80(PR)/90(PR)

old PR was 70

bwt:153

45/60/70/80/90/100(f)/100(f)/95

22/M/155#

25
45
45
45
45
45
45

Row 500m
CFWU x 2 (-pullups +pushups)
45-65-80(PR)-82.5(F)-75-70-70
25x6
BWx10

24/m/148

-first time ever doing weighted pullups (somehow I'd avoided them in the 5 months or so I've been doing CF)

15/20/25/30/35/40/45lbs

Managed to get 50lbs at the end just for fun.

39yom/195

25, 30,35,40,45, 45, 50,45,40,35,30

I still can't hold a dumbell w my feet, so I use the backpack i have for carrying my daughter. A lttle awkward.