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.

DJ-
500m Row
CFWUx2

"Elizabeth" :09::47
Weighted PU's
90-95-105-110-120-135-140f-140PR

Sara D-
1600m Row
CFWUx2

21-15-9 Lunges,DBL-Unders,Push-Ups(feet elevated)
:17::46
Weighted PU's (assisted weight used)
60-50-40-30f-30-30-30

Doubled up today to catch up from an early rest day yesterday. Got a new PR w/140.. Barely. Feeling the large quantities of Turkey, Barley & Hops ingested this Thanksgiving weekend.

Sara showed some major strides in strength.. Unassisted PU's are NOT far off!

Get some, Go again!

I justed started Crossfit. I weigh 195, and used a 45lbs dumbell. Tough.

25-30-30-35-35-40-40. At each weight past 25#, the first attempt was not quite there and on the second, I cleared the bar.

29/M/6'4"/197#
60-80-107-112.5f-112.5-118-123(PR)

32/F/5'10"/155#
Missed 'Elizabeth' yesterday, so decided to work in some heavy front squat practice in between pull-up rounds.
Weighted Pull-Ups x 1: 15-20-25-30-35(PR)-40f-35
Front Squats x 3: 88-110-132-143-143(1)+ 132(2)-132

25/M/208#

2x15 CFWU

Did double workout today to get myself caught up.

Weighted pull-ups:
45,70,80,85,90,95,100 (Got 100# on second effort with a little kick)

"Elizabeth"
As rx'd 10:23

2nd day crxfting (infidel, I guess)
29 M 237.5
Never done weighted PU before. Goal was a 300# PU.
25-35-45-55-65-80-100 (strict, dead hang PU)

I think I had just a little more. Looking forward to doing this one again in a while. Now I know where to start.

27f/6'2"/175 lbs

Awesome video- best part was seeing how other people have missed the lift- I've dropped the snatch on my ankles in the past, and it's good to see some other athletes and their "escape maneuvers." Maybe I CAN handle this lift.

Today, no weights on my p-ups. Still working on getting my body weight all the way up. Stupid extra helping of pumpkin pie...

Also just got started, this is my first CF routine actually. I’m a 30 year old male and 150.

So I did:
1 pull up with 20 lbs in a back pack
Rest for 30 seconds
1 pu w/ 25
Rest for 30 seconds
1 pu w/ 30
Rest for 30 seconds
1 pu w/ 35
Rest for 30 seconds
1 pu w/ 35
Rest for 30 seconds
1 pu w/ 35
Rest for 30 seconds
1 pu w/ 35

Did I interpret this exercise correctly?
Also, what does “PR” mean (I notice this in a number of peoples posts)?

42/164

30,50,70,83,90 - New PR, stopped because I was afraid my backpack was not going to be able to handle much more...

QUESTION: Does anyone know if you have to sub regular pull-ups and dips for MU's can you scale it down in number if you add weight???? Is there a ratio for that?

1st attempt at weighted pull-ups
pre: 5 min run on treadmill, Burgener WU
2 min rest between sets:
25 lbs- overhand x 1
35 lbs- overhand x 1
45- o.h x 1
70- o.h. x 1
80- o.h. x 1
90- Underhand (thought it would be a little easier) FAIL- chin was at the bar but not over
90- o.h.-fail so subbed 70lbs- o.h. x 1
I am suprised I could pull that much. It felt good.

post: BWT+25lbs x5 3 sets, 30 front squats 95 lbs for time 3:16 with an interuption, ran another 5 min on treadmill then stretched

m/18/165/6'

40-45-50-55f-50-50-50-50

17:00 elizabeth
subs. 1:1 reg dips.

as Rx'd

3 minute rest between sets

112 overhanded wide grip failed
112 underhanded grip
112 underhanded grip
112 underhanded grip
112 underhanded grip
95 overhanded wide grip
95 overhanded wide grip
95 overhanded wide grip supersetted with 1 rep 95# underhanded grip (failed on 2nd SS'd rep)

last time maxed out at 95 twice over handed grip only for 2 sets, rest were 85#

Ooops- The video of the day was awesome. Very inspirational.

25/6'2"/200

Pullups still very far from my strongest suit.

15-20-25-25-25-25-20

Just did "Nancy"

did row of 400m instead of the run (for me harder)

OHS 30kg

25:11

Taken to 6am workouts then straight down to the beach for a stretch and dip in the ocean. Summer here on the west coast of Australia. No better way to start the day.

M/30/5'7/185
As rx'd
50,60,70,75,80,80,80
Everything after 60 was a PR
used the palms in "chin up" grip, and definately generated a better pull

oh snatch.. how i wish i could do you.. looks so fun!

55,60,60,65,65,70,70

45/70/80/85/90/
95(chin not quite over bar)/
100 (a little kip at top to get chin over bar)

36M/5'10"/170.5#

As Rx: 35-45-55-70-80(f)-80-80

On 1st 80, chin only made it level to bar. Next two were good.

Last time max was 65#.

Got a question. it's been a while since I've done weighted pull ups.......
Does the fat that I've put on count towards my tallied weight?

weighted pull-ups as rx'd
45-45-45-40-35-35-35

Max was 90 lbs, which I could barely hold in between my feet. A belt might make this a little better for me. Followed with snatch practice after watching those videos.

34 M 195

As Rx'ed

45-70-90-115-120-130-135(failed)

90
115
120
120 (nose, not chin)
115
115
115

Did the pullups today too

45-70-70-70-70-70-70
Then I did 2 x 5 negatives at 70#s
I'm almost caught up from shamming over turkey weekend
Cheers

F/46/115

weighted pullups
35/44/52/57/64/72 chin to bar, but not over, darn it/62
alternated with weighted ring dips
26/35/44/52/57/52/52

kettlebell snatches in between.

M/22/150 cfwux1

Each weight done over and underhand:
50x2,60x2,75x2,85x2

CFWU

Weighted pullups 1-1-1-1-1-1-1

25-35-50-55-65-75- 100(fail)-90

Snatch form 95 95 95 95 95

5,10,15,20,25,30,35,40, fail at 45#.

my condo's gym is a funhouse of mirrors. i can see how odd i look doing crossfit from all sorts of angles.

no wonder people stare at us when we get our struggle on. we look mighty peculiar with a bunch of platters hanging between our legs.

oh, and i'm still 125lbs.

25,35,50,60,70,75 F, 70 70,65,60

m/33/172

35
45
55
60
65 PR
70 F
65

Previous max 45#

CFWU x 15 x 3, minus pull ups and dips.

90, 95, 100, 102.5 (f), 90, 100, 90, 90

Then, ring dips: 10 reps x 3 sets.

Awesome vid.

Greg, awesome lifts. You look bigger than I remember.

Darn, I wish I could make it down to Mike's gym.

Forgot to mention in #263 that 75lbs is a PR for me (PR means Personal Record--whoever was asking) by 25lbs....and exactly what I predicted from the last time I did this WOD...spooky. Let's see if it works again. Shooting for 90lbs next time.

1st day back after two weeks off due to illness, and 1 week off (except some light calisthenics and a few runs) while on vacation.
CFWU
45/1
55/1
65/1
75/0/0 70/1
70/1
70/1
75/1
M/46/195/6'

27/m/166/5'8

CFWUx3
50/1
60/1
70/1
80/1(f)
70/1
70/1
80/1(f)
80/1(f)
80/1(f)

I probably should have dropped to 75. I was determined. Next time.

Get Some.... go again...

M/36/245
45
55
65
75
85(f)
85(f)
75

43/6'1"/185

warm up: 50 60 75

wod as rx'd: 90 100 100 110(fail; nose to bar) 105(pr) 100 90 90

post: 5x5 bench press (205) and deadlifts (315)

bdy weight 182 age 29
25,45,61,70,80,90,90

At the pre-WOD weigh in I tipped the scale at a Body Weight (BW) of...

194#

WU
500m Row 1:29
CFWU excl Pullups
10 BW
3/25#

WOD

45#
70#
90#
100#
115#
125# nose bumped bar, stalled, powered through to get chin over
135# fail

1RM = 319#

Cooldown
Pullups 45#/5, 10 BW
CFWU excl OHS 1x

I wish they made a weight belt that was a little more comfortable as 2 plates and up is too close for comfort.

kk kk kk kk kk kk kk
F/44/123/5'2"

SUCH an awesome vid -- Nadia, thanx for the new word, SHERO, loveit.

Weighted pullups, new PR
25/35/45/55/57.5/60# Ohyeababy gettin' strong.

M/20/155 lbs

Don't have plates or weights, so I put a 45lb rucksack on and did sets of max reps.
With ruck: 1/2/2/2/3/1/1/1/2
Without ruck: 1/2/3/4/8/4/3/2/1
With ruck: 1

My last PR was 44#

My last PR was 44#

Elizabeth-
13:00 and something (used my kitchen clock)

55# cleans
Chair dips

Glad to see I'm not the only one struggling with pull-ups and that it takes a while. It's good to read all the advice. We will get there!

25
30
35
40
45
50 fail
50 fail

LiveStrong! (or die trying)

BW 165

25
35
45
55
60
65
70 (chin not fully above bar)

Of note: if dangling a 10# plate from a rope tied to a backpack full of other plates...don't try to kip....ouch, plate in crotch bad.

#296 Mischa-
You did it right but since you're going for max. poundage you want to increase your rest between sets to 3-5 minutes. PR means that's a personal record.

m/33/160
weight in pounds:
25
30
35
40
45
50
55(f)
tried 55 again, for the heck of it, and still failed.
Used a duffel bag which was really digging into my shoulders. Grin and bear it!

190#

1)bw+45#
2)55#
3)70#
4)80#
5)80#
6)90#
7)90#

51yo/m/190lbs CF @ 8 months

Way behind. Did Fran today after a 4 day rest. 9:09. It's lungs.

Will catch up soon.

Mark

m/32/175lbs

weighted pull-ups, mostly palms toward face
90
100-fail
100-fail?
90
100-fail badly, so will do extra set
90-fail?
80
BONUS: drop sets: 80x2, 50x3, 25x4, 0x2

Must find clear way to know if fail or not (eyes above square bar above p.up bar maybe)

Just found this site and decided to try it out.

Worked out in a hotel "gym".

34/m/150

Ran .25 miles working on proper form.
(Lat pull downs to substitute for pull ups)
10x8 warmup
12x1
13x1
14x1
15x1
16x1 (ouch!)
15x1
15x1
Ran .5 miles working on proper form.

24M/6'6"/245lbs

Weighted Pullups 1-1-1-1-1-1-1
45
90
100
110
120
130
135

Post: standing jump onto platform for height. Got up and on 5'8" or 68 inches from a standing jump which is tied with my PR.

24/m/175

50
60
70
80
85
90
120-failed

Raze
5'8" - Holyfreekingguacamole that's awesome

60, 65, 70, 75, 75f, 70, 70

31M/5'10"/180lbs

Weighted Pullups 1-1-1-1-1-1-1
BW
25
45
70
80
90
100(pr)

61/m/178/6'

c2 row 1k
CFWU
3x5 BS
3x5 P
3x5 PC

WOD Weighted Pullups 1-1-1-1-1-1-1
25/35/45/55/60/65/55

Last time max was 45.

Infidel6 - Same weight I was last time you saw me. But after Americans, I'm moving up to 105, so you'll see another 24lbs on me.

Mr White #275 - Speaking as the guy in the white shirt and goatee, let me explain:

1. This is a huge can of worms, so let me try to be as concise as possible. If you take the 116 lift that was in slow motion from the side, pause it when the bar is just below my knees and you'll see the scapular spine/bar relationship you're looking for. What I’m doing is very intentional, and the reason is simple: my starting slightly farther back is a hedge against premature hip elevation, and as a long-legged lifter, it works well for me. The bottom line is that the first pull of the snatch/clean is not identical to its counterpart phase of the deadlift in purpose, and consequently varies slightly in some cases, primarily in those of lifters built like me. The most mechanical disadvantaged and therefore most difficult segment of the deadlift is that lower portion, and consequently optimizing mechanical efficiency is the primary objective. However, any weight an athlete is snatching or even cleaning is well below what that athlete is capable of deadlifting, and because of this, the need for mechanical efficiency is reduced. That reduction, of course, is far from arbitrary and is only acceptable in cases in which perfect mechanical efficiency in the first pull interferes with ideal positioning in the second pull, which is the overwhelming priority as the source of the productive power of the lifts. In short, scapulae over the bar is an excellent starting point, but in some instances, adjustments will need to be made to optimize the lift as a whole.

2. I would argue that my hip extension is in fact full. Often what people consider full extension is actually hyperextension, which in the classic lifts, creates problems. If you pause the 116 lift shot from my left side at the peak of extension, you’ll see the hips are open fully. From the angle of the slow motion lift, the attractive roundness of my glutes makes it appear my hips are slightly flexed still. Hip extension is a very precise issue—we want to maximize it without ever breaking the frontal plane, at whatever degree to which that plane is angled back at the peak of the pull.

3. Similar to number two. Watch the slow motion 116 from the side and place a piece of paper on your screen with the edge vertical and lined up through the center of the bar when it reaches the crease of my hips. Compare the bar’s path to that edge as I pull under and you’ll notice the bar’s forward movement is actually minimal. It’s somewhat deceiving because my body is so far behind it as I pull under. Watch my feet—I jump backward a few inches when I snatch. This is why the bar moves so far back into the slot and gives the appearance that it has swung out. If I were to keep my feet in the same position, the bar would appear to move much more vertically, but I’ve found that I’m able to generate more power with this style and use it intentionally.

35/M/180
CFWU
Nancy

WOD
25lbs x 3
35lbs x 2
40lbs x 2
50lbs x 1
60lbs x 2
75lbs x 1
80lbs x 1

Post WOD
10 X Strict Pull-ups
3 x 5 L Pull-ups

180/6'0/27/M

CF Warm Up + BP 185-10, 185-10, 185-7

WOD Weighted PUs
25, 35, 45, 50, 50, 50, 50

need to increase weight for failure

50/60/70/80/85/90/95

previous = 35/45/55/65/75/85/95/45x5
previous = 45/55/65/75/85/95-fail/95-fail/35x5/35x5/35x5
previous = 45/55/65/75/85/95/95-fail

since I can't do a pullup yet, I just did a ton of assisted pullups on the Cybex machine.

10 @ #16/10 @ #15/10 @ #15/10 @ #14

previous = 10 @ #16/10 @ #15/10 @ #15/10 @ #14/10 @ #13/5 @ #12/1 @ #8

25/m/160 i think...ive been trying to put a few on...

first time for weighted pullups

15/25/35/45/50/60/80f/80f...eye-level, damn chin. ha.

BW = 165 lbs.

Weighted pull-ups:

37.5, 40, 40, 40, 40, 40, 42.5

Shoulder press 135 x 1 before each pull-up

m/33/207

cfwux3 -5 pu/rnd

25x2,45,55,65,75(pr),80(f)nose to bar,75(f)

No PR today. Used framed backpack, tried on back but awkward. On front better. Started higher weight than last time, so more total weight pulled. Also, even the tiniest kip really helps break into upward motion and that wasn't really doable at dead hang with my setup today.

65, 75, 80, 85, 90, 95, 95(f), 90

24/M/158.5/6'1
70
80
90
100
105 (pr)
110(f)
110(f)

m/23/208

0, 10, 20, 25, 30, 35, 40(f)

23yo/f/5'5/143

Mr. White-

I also noticed that the big guy wasn't bending his arms. That must take a lot of shoulder and core strength to rotate the bar around from underneath to on top!

Does anyone know if this is an adequate form for heavy squats (I have previously been criticized for snapping the bar out and not allowing my arms to bend to keep the bar in a constant upward motion)? Video rocks... glad to hear discussion on proper form!

WOD:
First time ever with weighted pull-ups. Have avoided them for a very, very long time. Glad to get over it and use some muscle!

From dead hang:

+10/15/20/20/22/22/22lb

For last two reps, chin to the bar, but not over. Shucks.

Great job Tony B. on the video and great job to all the lifters at Coach B's...all stud's and all sick athletes!!!

Keysha,(the tiny black girl in blue)I know you don't like attention, but I'm taking this opportunity to call you out.

If you haven't meet or seen Keysha workout before, she is by far one of the best athletes I have ever seen especially pound for pound. Met her at a cert up in Santa Cruz a couple years back and had the pleasure of speaking to her at Coach B's cert. She's 25/5'8/125 lb/ 8% BF and can eat like a man. 2008 Olympic hopeful in the 800m(with explosive power like that?!) as well as a National level lifter. Lets see...PR's DL 120kg, Snatch 63, C&J 75kg, pull ups 51, KILLS CF workouts and can compete in any track event from the 100m to 5k. Not only is she hot and athletic, but she has brains as well! She has her Masters degree along with several certs and is a strength coach at the University of San Diego(a damn good one at that..I hate you Stephane).

Keysha, you are no longer incognito!Keep smiling, good luck and keep up the great work.

27/6'2"/180
Did p-ups on the gravitron- 50 lbs assitance x 5, 40 lbs assistance x 5. Felt like I needed to do a little more, so I also did single rep cleans. 95 x 5, 105 x 4. Could have gone heavier, but that would have required that I be able to drop the weights, which Ballys frowns upon.

40 M 190#
Went skiing Sat. and Sunday. Great first days of the season! Skied 9-4 on Sat. felt great and strong, thanks to CF! Only bad thing was not being able to do the WOD's, I know, bad excuse but it's a long story. Anyway, today:
CFWU X3
45 (to light), 75,75,75,75,75
messed up on my count and forgot about #7

Bwt: 133

44
88
108
115.5 chin to bar but not over... again
115.5 not even chin to bar :)
44 for 10 reps

29/m/185

1* 22 33 45 45 45 45 45

38M\6'0\221#

Started my two-a-days this morning.

MWOD: Tabata 3 rounds
Push-ups - 9/9/12/11/9/6/5/5/5
Sit-Ups - 20/20/12/14/20/21/20/13
Squats - 15/16/14/13/12/15/15/16

NWOD: Weighted Pull-ups
35/35/40/40/35/30/25

800M Run - 4:00

The fun has begun - Let's see how long I can keep it up!

25/M/5'8"/160
Weighted pullups sucked cuz I did them at home and dont have a weight belt. Used dumbells in a backpack and 1 between my ankles. The backpack is way uncomfortable.
As rxed: 70,75,80,85,87.5,90,95,100(F)
I am so pissed I couldnt get 100lbs. Personal best anyways.

Started at 60 and worked up to a PB at 83.75 with supinated grip. Happy with that, but the fun part was practicing 1RM power snatches (up to 132) between sets to keep the energy levels up. Never tried that before and it worked well, in the past I just sat around and thought about how much I hate doing singles of weighted chin-ups.

Post-double under practice with a different jump rope because someone broke my favourite one sob sob sob...

48m, 5'10", 200#.
lbs
25/25/35/35/45/45/45
used yoga strap with weight plates

11/26/07

7x1
Chins
35,60,70,80,90,90,90
PP
140,160,170,180,190,200,200

Finisher: 3 rounds
16x russian twists 25#
6x GHR-Cheats
6x Ab wheel kneeling

Weighted pull-ups 1-1-1-1-1-1-1 reps (with DBs between ankles)

BW 178

40,50,60(f),55(2dbs to get 55),60(f),60(f),60(f)

Couldn't get to 60, my PR.

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

did these after a max effort 33 pull-ups.

40#
45#
50#
55#
55#
60#
70#
75#

slogged through two wods today to catch up. no. gas. in. the. tank.
weighted pu
bodyweight-170
88lb (uh grip, very close but failed)
79lb (uh grip, barely success, rubbernecked)
79lb (uh grip, better, still barely over, but less rubberneck)
70lb (uh grip)
44lb (oh grip)
59lb (uh grip, very good form)

after did lazy elizabeth, all 135 powercleans, dips honest, lots of rest, and a phone call in the middle-9:17

d - 29m/175

messed with kb

j - 33f/125

30,35,40,45,50,55,60,60,60,60

45, 45, 70, 70, 90, 90, 90. Mostly OH grip.

36/m/180

35
45
55
65
75
85

33/m/172#
65#
75
85
100(fail)
100(fail)
95
95
Pretty bummed. My PR is 100, was hoping for at least 105. Haven't hit a PR on anything in about six weeks. Might be time for a rest week.

First crossfit workout for me.

27/m/163lbs

30lbs
30
30
30(fail)
25
25
25(fail)

Haven't been to the gym in over a year. I'm honestly surprised I can still do pullups, and with weight at that. :)

36yom/6'/205

25
50
75
85
95 nose
85

Not much working out the last week besides a few hours of dodgeball and the occasional set of push-ups or squats. It feels great to be back in the Zone. I love my family dearly, but they eat waaay too much bread. I did manage a PR during Friday's round of golf: a 315 yard tee shot over a lake on the 18th hole, just short of driving the green. My Dad asked me if I was on drugs. I told him I was hooked on CrossFit.

CFWUx3, no pull-ups

Body weight: 177#

10-15-20-25-30-35-45(f-so close!), bonus: 40(f)

I did these on pull-up handles so it was difficult to tell where my head was. I decided not to count a rep unless my whole head was above my hands. I'm just stoked that I can even do a weighted pull-up at all after only a month and a half of CrossFit. I just hope I can find time to do the WODs while I move this week.

M/28/205/6'2"

66/76/84/94/115(pr)/120(f)/120(f)

25/f/5'2/130#

breakfast: run 47 minutes = 6.1 miles

WOD:
dumbbells between feet:
overhand grip: 20-25-30-35-40
underhand grip: 45-50(f) - 50 (pr!)

Jennie 26/5'9/160#
did pull-ups+5# for all 7 singles

post: deputy sheriff pre-academy p.t.
unbeknownst to Jennie & me, today wuz a Cooper's Test day........
max push-ups in 1 min,
max sit-ups (anchored) in 1 min,
for time, run 1.5 miles,
for time, sprint 300m

me:
50 push-ups
43 sit-ups
10:23 = 1.5 miles
:49 = 300m
paced my shero Jennie for the first 3 laps of the 1.5mile run before i took off, so i know i can do that faster. and i could've got the 300m faster if i had been able to get warm; it wuz so cold tonite.

Jennie:
29 push-ups
40 sit-ups
11:10 = 1.5 miles
:55 = 300m
er, wuz it :53 for the 300? can't remember. but great job grrl! finishing in the top 10 if not top 5 for ALL these tasks is reason to celebrate! you're gonna kill'em in da acadamy!

I am studying abroad in Dubai right now and our gym sucks and doesnt have a pull-up bar so I had to cut some room for my hands into a chain link fence gate...what kinda gym has no pull-up bar??
anyway...I am 185 pounds and used a backpack with a 60 pound sandbag in it...

m/29/162lbs

25
30
35
37.5
45
50
Then did weighted burpees and deadlifts.

m/24/170

50
70
90
105(pr)
115(pr)
125(pr)
135(pr)

I figured out a way to hold more weight that let me beat my previous pr by quite a bit. I normally use a db between my feet, and this time I just stacked a couple of 10lb plates on top of the db. Why didn't I think of this before?

M 36 5'10" 157.5#

I don't have more than about 2 real pullups in a row, so I had to substitute today's work for something challenging, but not impossible.

7 rounds for time:
10 assisted pullups, 10 pushups, 10 bench dips

15:09, HR: 152 avg, 176 max

45
65
80
80
80
45
45

25/m

BW: 140lbs/63.7kg

45-55-55-55-55-55-55

CFWU x 2

BW: 75kg

1 = 30
2 = 35
3 = 37.5
4 = 40
5 = 42,5(f)
6 = 40
7 = 40 (f)

As RXd:

45-55-65-75-70-80-80(f)

30 kg
40 kg
50 kg (f)
45 kg (f)
45 kg (f)
40 kg
40 kg

29 yom Soldier
20, 30, 40, 40, 50, 60, 70 after 8 hours of combatives today. Thank you CrossFit for making me stronger than everyone else!

55#
65#
70#
75#
75#
70#
70#

Mixed it up
M 25 81kg

1 handed pullups
5 3 5 4 3 3 3
followed by normal full pullups
5 x 5sec hold at top
for 4 sets

41/M/185

CFWU x 2

10#
25#
35#
45#
55#
65# (maybe)
65# fail :-(

Tied PR, but want 70# bad.

41/M/200lbs
40lbs vest (4)
40lbs vest & 20lbs Dynamax ball (3)

55/65/90/100/110 - PR/110 -F/110-F

All weights in lbs.:

25
45
50
55
60 (questionable)
60
65 (questionable)

26/6'6"/202

20-30-35-40-42.5(f)-35-35 kg

Tested max pull-ups beforehand: 32 (previous PR 25)

24/5'9"/130

20-25-27(f)-26-25-20-20 kg

Tested max pull-ups first: 39 (new PR!)

Male, 24, 180lbs, 6'5
as Rx: 35, 45, 50, 60, 65, 70, 70

Finally something I'm kinda good at.

25/35/40/45/50/50/55/60

bwx5
bwx5
+25x3
+50x1
+75x1
+70x1
+70x1
+70x1
+70x1
+70x1

forgort to post bodyweight, 197

A1.chins x 1/A2.push press x 3
75,80,85,90,90,90,90/155,160,165,170,175,180,185

bwt-161
33 yom

36/m/165

weighted pull-ups, 1-1-1-1-1-1-1 with 45 lb Dumbell between my knees. Should have gone up in weight, but each rep got harder and harder to pull my chin over the bar.

Crossfitting at Gold's Gym Rosslyn, Va.

M/170/50
30
35
40
45
50
55
60

15/M/208

As rx'd

BW-10-20-30-40-45-50 (in lbs.)

BW = bodyweight (no dumbbells)

m/26/74kg

16kg
20kg
30kg
35kg
37.5kg
40kg
42.5kg (f)

tons of pull up/chins/L-pull up variations after.

34/198/M

25-35-35-45-45-55(f)-45 strict pullups

Forgot to mention I did bench press between pull up sets, 10 x 135, 10 x 185, 10 x 205, 8 x 225, 5 x 225

11/27

M/51/170

Warmup - 5 min. + 3 rd. mod. CFWU

WOD - 20#, 20#, 30#, 30#, 40#, 40#, 40# strict pullups

Finished w/ 20 min. interval run on treadmill, alternating speed intervals and hills

38/m/194

50-65-70-80-90-100(f)-90(f)

50x2 overhand
50x1 underhand
75x1 o
75xF u
75x1 o
75x1 u
85xF o
85xF o
50x2 o
25x2 o
0x5

BP 185x11 PR
185x5

EJEJEJEJJJEEEEJJEJEJEJJEJEJJJEJEEEEEJJEJJEJEJEJJE
M/34/169
60,70,80,85,90,90,90 all underhand

M/44/153

35
60
70
80
90 failed
90 failed
85

25, 30, 35, 40, 40, 43, 46

M/43/197

Weighted Pull-ups

1X10
1X25
1X35
1X45
1X55
1X65
1X75 Missed
1X45

50
60
70
80
90
95 (fail, nose to bar)
95 (PR)

Got my first muscleup during warmups! Bought my rings in late August and have been working on them ever since. Never would have completed a muscleup with out the "Developing the Muscle-up with Rob Miller" 3 part instructional videos. Thanks Rob and Coach!

40, 45, 50, 55, 60, 65, 70

chin-ups:
25
30
35
60
65
70
75(f)
70

then for time:
100 dips
10'50"

I'm new at this...

26yo/f/145/5'4"
Chin ups:
3x15 assisted lifting total weight of 50lbs
3x15 assisted lifting total weight of 45lbs

31/M/195
As rx'd
CFWUx3
BW 195
1. 195+45=240
2. 195+80=275
3. 195+90=285
4. 195+90=285
5. 195+90=285
6. 195+80=275
7. 195+80=275
followed with 30 BW pull-ups and 30 minutes on stairclimber

25/M/185

7x1 + 45 lbs with overhand wide grip

28yom/6'4"/215#

70,75(F),72.5x6

25/m/195

70-80-90-90-100-110-100

Went to 100 for the last set because the 110 rep wasn't pretty. Followed the heavy pull-ups with BWT pull-ups (7x10) and then mucho core work on the rings. and then a final set of pull-ups until failure. Fun day.

36/m/173

45/70/80/90/90/90/90

Then did a straight bar muscle up for the first time! Yay

21/f/125

Practiced kipping- So close, but still haven't gotten the motion for more than one rep.

0
3
5
8
10
10
15(not quite)

37/m/165

25#-35-35-45-45-55-60f

sn: 70%x1x10 75#
c&j: 65%x1+2x4 100#

200lbs 73" male

45lbs
70lbs
80lbs
90,90,90,90,90,90,90 All of which had me just an inch below chin over the bar.

Warm-up jump rope and snatch practice. 45,95,115,135x3

Cool down 20 kipping pull-ups/10 double unders x3

m/29/214

1x50
1x60
1x70
1x80 (f)
1x70

Cut it short b/c of unit PT

Age 51/BW 250# 7x1 @ BW (nothing added) jumped with a slow lower and another pullup for each set. Then hit "Gates of Fire" (50 GHD situps/50 pushups/100 65# thruster/50 pushups/50 GHD situps) = 24:18.

As rx'd: 10-15-20-25-30-35-40. My guess is that failure would have come at 45, maybe 50.

Just starting to mix crossfit back in with my heavy training need the cardio. I live in North Jersey, Morris County. Just wondering if there are any active crossfitters local to me and when and where people are doing the group thing.
JLake

37m 185
cfwu x 3
started with 60# ended up at 80#
did some HSPUs after (2 x 5)
getting better at those. felt pretty good.

45,65,80,90,100,100,100(f),90

150bw

45-70-80-90-100-100(iffy)-90

Weighted Pull-ups:
45
55
65
75
85
90
102

260lbs total
put lil max on my back. really fun.

33/M/205

7x1
90 lbs. for all reps

I have just started doing the Crossfit WOD in Septmeber. When I started I couldn't do ONE pull up unassisted. I did the WOD pull ups weighted - only 5 five pounds - but none the less weighted.

Fabulous!

25,50,50,65,65,65f,50
I had to hold the weight between my legs so I could do more if I could kip. also it got too heavy to hold so I had to keep my legs bent. I never thought I would be able to do multiple pull ups let alone weighted pull ups. Cross Fit rocks!

M/39/6'2"/205

25
35
45
55
60
70
80(F)

M/31/195

warmup OHS, back ext, ice cream makers, muscle ups

also did 5x press @ 135# after each pull
90,115,115,115,115

dip belt broke at #5, probably OK since I was thinking about trying 135# on the belt next.

Switched to 100# db, heaviest in the gym.
100 (f) 100 (f)
Almost got the first 100, but not quite. 1/2 way on the second.
Mad about missing my last 2, so did 2x 45 sec pullups with 5 sec lockout on the bottom, 45', 90', 120' and top (back down too)

Charity-
40-45-50-55-57.5(f)chin even (OH), 57.5(f) chin not quite even (Mixed grip), 57.5(f) chin even (UH)
just couldn't get it no matter how hard I tried!
40 and 45# DB's
50-57.5# weights hanging from weight belt

11-26-2007

Bwt 181
22
25
25
35
35 - chinup
35 - chinup
35

Rowed 6532m in 30 minutes earlier in day plus some jumping rope.

28/m/190lb

Weighted pullups:

warmup 15xbw, 10x bw+25lb, 5x bw+44lb

1x bw+66
1x bw+77
1x bw+82.5
1x bw+88 (new PR!)
1x bw+93.5 (3/4 up, almost got it)
1x bw+82.5
1x bw+82.5

- OlliS

M/41/196/ 5'11"
firts time - had no idea where to start
as rx'd
50
70
90
95
100 -failed
95
105 (PR)

finished with 16 strict bw pullups and hollow rock

fun fun

50,60,65,70,75,80,75
plus 3-3-3-3-3 oh squat, front squat, back squat

Run 1 mile
CFWU x3

M/32/6'4"/200
neck injury - so took it relatively easy
10
25
35
45
50
55
55

finished with 2x8 strict pulls and 3x45lb shoulder raise

BW: 215

25
25
25
25
--
25
25

BW: 80kg

used 4 min rests this time

20
25
30
30
30
30 (too close to call it by myself, maybe failed)
27.5

cfwu + 45x3
65
70
80
90
95
100(f)
95

still nursing a pulled lat., so i did weighted dips
3xcfwu

90
100
115
125
135
140
150 pr by 30lbs.

m/28/195

45,70,90,115(pr),115(pr),90,90

Exact same as last time, except this I got my chin over the bar on 115, not just eyes to bar.

26/m/6'5"/220

25
25
25
35
35
35

then did big chest workout!

65
70
75
80
90PR
100
110

I got more odd looks carrying dumbells over to the pull up bar than actually doing the exercise.

Pounds
BWT 168
77.5
87.5
97.5
107.5(f)
97.5
97.5
107.5(Slight kip at top)

24/m/170

45-55-65-75(pr)-80(pr)-85(pr)-90(f)

Jeff-@ work
90 overhand
100 underhand
110 overhand
120 underhand
120 overhand (small kip to get chin over bar)
130 underhand (F) chin to bottom of bar
110 overhand
110 underhand
110 mixed
110 mixed

5min rope skipping + CFWUx3

WOD:

20Kg
25Kg
30Kg
35Kg
37,5Kg
40Kg
42,5Kg missed =(

19yom/160/5'10"

25
35
40
45
50
55 (PR)
60
62.5 lbs

40/m/150/5'6"

cfwu 15lbs vest

15
50
60
70
80
90
100(f)
100(f)
90(F)

15lbs 15reps

78# PR

M/36/5'09"/190lbs

1. 45lbs
2. 60lbs
3-7 72lbs

Last time 110 PR

80, 90, 100, 110(f-neutral grip), 110 (chin-up), 120, 125 (some kip in last 2 sets)
on MacDill after work using dip belt
34m/170

60, 70, 70, 75, 75, 75, 75
(Nose to bar on all 75lbers)

M/37/6'/185#

CFWU 3x8 minus pullups

Using a rigged system of two cable crossover handles, a carabiner, and the drawstring of my shorts:
10,25,35,35,45,45,45x2
Woohoo!

m/23/6'4/195

30 35 40 40 40 40 40

45/65/85/90/95 nose/95 nose/95 nose/95 nose
Down 5lbs

BW 70kg
20kg 1
30kg 1
45kg 1
47.5kg 1
50kg 1
52.5kg 1
55kg 1 hand assist over bar slow negative
57.5kg hand assist over bar slow negative

Note: Iron Mind loading Pin and belt

Did the Eugene Allen pullup challenge first, 31. Then plates in a backpack.

75lbs, 95, 105, 115, 125.

28/f/108

25-30-35-40-45-50 (PR)-40

37 bw190

50lb
55lb
60lb
70lb
80lb
90lb
95lb

26yom/6'1"/208#

In #:

45
65
75
85
100
105
110(f)

35,50,55,55,50,50,45

m/36/185

20, 25, 30, 35, 40 (fail) to find my weight.

Then did 8 x 35# (didn't hit one of them so repeated)

Strangely, even though I primarily do forward grip pull ups, I couldn't do them with 35#, all pulls were reverse grip (chin up).

45(3),55,65,70,75,80,80(f),75,70
tied PR

m/29/193

60,60,65,65,70,70,75(f)

previous PR was 65. got 70 this time!

m 35 bw 160

5 x no weight
3 x 25 lb dumbbell between feet

1 x 60
1 x 65
1 x 70 (new PR)
0 x 75 (eye level)
0 x 75 (eye level again)
1 x 70
1 x 70

I'll hit 75 next time.

Did Buddakan class afterwards.

m/37/177

80#, 90#, 100#, 110#, 120#, 120#, 110#

43/m/064

85
90
90
95
85
85
85

Previous PR: 35#
BW: 225
30
40
50
60 (fail)
40
40
40

M/6'3"/225 pullups on basketball rim, arms neutral/side
0, 12, 20, 24, 32, 44 (near miss), 32

Weighted Pullups 7 sets of 1 rep each

56/M/186 90, 115, 125, 135, 140 PR, 145F, 130, 130

Hoo Boy! beat my previous best by 15 lbs... I don't know, this is just one of my best WODs

24/m/167

20
35
40
45
45 (missed on 50)
40
40

BW=209, 72", 47 yom

Attempted to get 51 max reps pullups instead..

pipe dreaming after Elizabeth yesterday

28, then 32 and last try @ 35, so sad

bw 70kg

palms facing away - top out at 27.5kg (prev 25)
palms facing each other - 30kg (prev 27.5)

24/M/190

3x45
55
65
70
75 PR
80 new PR
85 failed nose to bar

Just a little behind

1X25
1X30
1X35
1X40
1X45
1X50
1X55 Failed
1X55

Greg,

Nice lifts.

Tom m/46/180
85,85,90(PR),95F,90,90,85

Nat m/9/60
15,15,15,15,15,17.5,17.5

Chris m/14/100
15,15,17.5,17.5,17.5,17.5,20

Lini f/16/110
10,12.5,12.5,15F,15,15F,15

Tom - ring dips and OHS prior, snatch practice after

Others - ring dips or ring supports and OHS prior

M/29/159

25,53,63,70,80,88,93(PR)

tried 98 & just missed

30/50/60/70/80f/70/70

5 Mile run 35:02

75
80
85
90
95
100
105(pr)

M 48 70" 178

Weighted Pull-up

1X45
1X55
1X70
1X75
1X80
1X85
1X90 (PB)
---------------------------------------------
Compare to 071008

1X55
1X70
1X80
1X90M
1X90M
1X80
1X85
1X85
1X80

40,50,60,70,80,90,90F

m/29/200
55
55
65
65
55
55
(All slow, dead-hang)
How much time should be taken between sets on something like this. Anyone with WOD experience please let me know.
-Ben

m/22/71"/155

first time for this yesterday, wasnt really sure what to expect or where to start with the weight, so...

25,35,45,55,60,60,60, 5x25 afterward
also did 4xmax @ 35lb of db military presses and
4x10 hammer curls at 30lbs

185/6'0/30/M

25, 35, 45, 45, 45[fail], 45, 35, 45[kip]

21yo M 185#
45
90
115
125
135
140pr
145F

M/22/165/5'11"

did my last 9 reps of 135lb power clean from yesterday cause i puked.
pull ups
25/25/25/30/30/27.5/27.5lbs

Age 36
BW 183

CFWU 2x15 (light on pullups)

100,105,110(PR),105,100,100,100

Combined with last week's 3x5 C&J. Grip is fried.

7 x 1 rep @ 30kg

F/29/117lbs

Assisted Pull Ups (weight is ass'tance)
65, 60, 55, 52.5, 50 (failed @ 47.5)

Also did 3 rep max Shoulder Press in between
25, 30, 35, 40, 45 failed 3rd rep, 45 failed 3rd rep, 45 SUCCESS for 3 reps!

44/m/71 kg
3xCFWU (fewer PU)
then my first weighted Pull Ups:
8
12
15
17,5
20 kg PR!
20 (f)
17,5

35
45
65
80
90
95F
921/2 F
90
90

19/M/165
1st time started light:
10(lbs)
20
25
30
35
40
45
All chin ups.
Finished with 3x2 of overhand pullups at 25lbs.
Went on to do "Elizabeth"

First time with this WO
35
45
50
55
60
65(failed)
65

26 yo male 186lbs
Did it with kettlebells on the chain
16kg
24kg
28kg
32kg
36kg
40kg
40kg (88lbs)

Not too bad; I'll definitely be working these to try and get 100lbs by the end of the deployment. Rock on guys.

25,35,45,55,65,75,85

CFWU x3 (pullups 8,7,5)

Warmup: 25#x2, 50#x2, 75#x1
Work (x1): 85, 85, 90, 90, 95, 85x2, 85
Backoff: 2 sets L-pullups: 12,10

C2 Rower: 2000m, 9:16
Planks
Stretch

Dumbell's bewteen feet
30-40-45-50-55-60-65(fail/close)

26yom/175

45,70,80,90,100(fail),100,110(fail)

30 YOM / 192
25,35,35,40,45,50(fail),45(close)

90, 100, 90, 90, 90, 90, 90

25/35/45/55/65/75(f)/70(barely)
post - more strict pull-ups! about 3 sets to failure.

in between did squats on a balance board for fun. tried somewith eyes closed...didn't work so well.

11/28/07 - 90x2 70x5 Chin to the bar - work on getting chest there.
10-11-07 35,65,80,90,90,90,70

M45/250#

Did Eugene Allen's pullup challenge and got 25 reps for a new PR. I then took a long rest and did the regular weighted pullup WOD. Of course my numbers are down from last time, after doing the max rep test. 30,30,40,50(f),35,35,35

skipping
cfwu x3
weighted pull ups...
1 x 45lb
1 x 70lb
1 x 90lb
1 x 100lb
1 x 105lb
1 x 115lb (chin up)
1 x 115lb (chin up)

(done 11/28/07)
7x1x55#. Thought I was going to work up from 55#, but that proved to be my max!

M/45/145
CFWU
45,55,65,75(f),65,65,65

2x5 L Pullups after

weighted pull ups
25, 30, 35pr, 35, 40fail, 40fail, 40 new pr

37/m/225

45
55
70
80
85
90
90 failed, then immediately tried underhand 90 failed, then immediately tried side hand 90 failed
so that should equal the 7th one

m 6'2 26 218

never attempted before
10, 20, 30, 40, 55, 65, 70

28 yom 225#
30/40/40/45/50/50/55

not happy with these numbers but my shoulder won't go much heavier.
anyone have experience with an A/C resection?

75

20 y.o.m. 185#

65#,70#,80#,85#,90#,95#,100# (PR)

oh yeah, this was a great butt kicker... did the first five levels in two and three rep sets, finished with ones on 95 and 100. Have been trying to break 100 for two months, and finally made it! So pumped about that!

peace out!

1@50
1@75
1@90
1@105
failed at 110 three times

1 x 30#
1 x 40#
1 x 50#
1 x 60#
1 x 65#
1 x 70#
1 x 75#

Done 071125

BW = 149

BW-10#-25#-35#-45#-45#-45#

This one really surprised me. I figured I would bonk quickly when adding weight.

25# = not so bad... movin' on up.
37#
55#
67#
80# = I am shocked I can do this. I'm a believer!
92# = over the limit. I only made it half way up.
80# = for a strong finish.

oh... and the strange weights are because I did it at home and had:
12# medicine ball
25# plate
55# anvil.
Yeah... weird.

29.m.150lb.72in
###ks###
071129
Weighted pull-ups 1-1-1-1-1-1-1 reps

25
30
35
40
45
45
45
50F
50F

Underhand grip stronger than overhand grip

lbs 44, 49.5, 55, 60.5, 66, 68.5F, 66F, 60.5, 60.5

28/m/170 5'6"

50,60,75,75,75,75,75

32 YOM 195#

90/100/110F/100/105/110/115F

25 30 35 40 45(f) 45 50(f) 50 55

M 175 39

45,60,70,80,90,90,100

M/29/195

25-50-70-80-90-90-50

29/F/111/64.5in

I used a gravitron for assisted pull-ups.

-45
-40
-35
-30
Failed twice at -25
Interrupted by people using the machine for awhile
-35
-35

I dream of the day when the machine doesn't have to help me . . .

Tim: coupled this with a pullup ladder (16+9/17rds)

36# x7, 53# x5, 72# x3, 102# x2, 107# x1, 72# x3

then

16 rds + 9/17 pullups every minute on the minute.

Kira (45/f/143) 20,25,30,44(f),35(f), 30, 30, 30, 30,30

mg: 44(son Nat),57.4(son Josh,failed),57.4,44 OH, 57.4, 57.4(f), 57.4,57.4,44 mixed.

M 33 bwt 208#
20 reps warmup
45,55,65,70,75,80(nose to the bar only),70(good rep)
Prev. PR was 70#

23/M/200lb
70x7

CFWUx3
50-60-70-75-80-85-85 (not full range of motion on last two sets - close, though; last max was 70)

90 lbs per each pullup

30kg/30/30/40 Fail/34 almost chin over the bar/30/30

CFWUx3
40-45-50-55-60-65(failed PU good chin)-70(chin)
8 strict PUs +1 fail to end

i started with a 35 pound vest so i had a heavier constant weight. by the last set i had added 70lbs to my constant which (with the vest) was 178.

my BW = 206 lbs.

BW-15-20-25-25-30-30

was about 1 inch short on last two sets.

BWT 100kg (220lbs
Weighted PUs: 16kg, 28kg, 38kg, 46kg (failed - bar to mouth), 46kg, 48.5kg PR and 50.5kg (failed - bar to forehead).
Didn't think I'd get a 107 lb PU! SWEET!

31/m/190

40 lbs

36/180/5'11"

25
35
45
55
55
55
55

Bodyweight 220, finished with 45 lbs

071008

BW 285

10
20
25
30
35
40
40

071126

BW 285

8
15
20
25
30
35 (f)
35

First time:
30, 35, 40, 45, 60(fail), 55(fail), 50(fail)
Next time start with 60 and work down

Meyer-25-45-60-75pr-75-76.25pr-77.5f-75
edler jumping-25-25-25-25-25
Godfrey- 10-15-15-17.5-20-25f-21.5pr
plunkett weigted modified-11-22-25-25-25-25-25

bw: 232 lbs
1. 25lbs
2. 35lbs
3. 45lbs
4. 45lbs
5. 45lbs
6. 45lbs
7. 45lbs (almost failed)

1st time doing it. Next time start at 35lbs, hit 65lbs mid-way through, go from there.

wieghted one rep pullups....25,45,70,70,55,65,65.
Felt good:)

************************************ 12/12

50
75
80
80
80
80
80

weak and head cold

M/28/5'9"/179

80
85
90
95
100
105
110 - soooooo close!

did this + friday's sholder WOD on same day

m/25/190

45
45
50
50
50
50
50

5K row for warmup
35,40,45,50,50,53,58 - all with pullup grip. forgoing usual switch to chinups for higher weight.

As Rx'd

25,30,35,40,45,50,55

24/M/195#
10
15
15
17
15
10

27/m/212.5

5, 10, 15, 20, 25, 30, 35(f), 30