Is anybody else having trouble getting the video to play?

yep... only a few seconds long?

Same here...seems to be only the first 5-7 seconds or so...

I love this WOD though - I get funny looks at the gym, that's for sure.

1 pullup:
- Him: Hey dude, you done with that chinup bar?
- Me: Sure, as long as I can have it back in 55 seconds....

We guessed a pull up intensive workout for tomorrow...I'm psyched! My legs are sore from today...

Mac

What the?

I don't know if this is a good thing or a bad thing. It;s good that I learned to kip tonight but I wonder if the 1oo pull-ups I did will make this harder.

I think I got 10 rounds last time with dead hang pull-ups. I wonder I'll get with kipping.

called it on yesterdays comments! :D

The .mov file has the full version. It's just the .wmv that isn't complete.

Yea! I was actually hoping for this one. Still working on getting an honest-to-goodness, no assist bands, go for the gold pull-up, but it's coming. And this will make it get here even faster! Excellent!

WELCOME HOME 3/7
I am AD USAF, I know how it feels to be back and I am glad to see your home safe.

Wow! This looks like a hard one! This will be my 9th crossfit. I'm going to change the oil in my car before I do it so hopefully I won't be too tired! Does anyone else have a problem with their grip going out while trying to hand loosen an oil filter? I've tried using those hand squeeze things to increase my pull-presses but so far my max pull-press is only 4. I plan to keep on crossfiting for as long as I can. I was at the gym yesterday doing my total and someone said crossfit was dumb so I left all of the weight on my squat bar! Ha! Who has to clean that up now? Looks like the guy who said crossfit was dumb. Oh yeah and AllisonNYC is the most incredible woman on the face of the earth. I think she's the best female athlete, but Jared Johansen at my office is pretty good at pull-presses. Sorry for rambling, but I really like crossfit.

Looking forward to this one... anyone looking to "grease the groove" on their pull-ups, oly lifts etc. can check out this article by Pavel:http://www.dragondoor.com/articler/mode3/69/
or this one (both safe links)http://lifthard.com/2007/11/16/greasing-the-groove-what/

I think I remember AllisonNYC a couple days ago wondering if it was okay to work cleans on back to back days.

Forearms ablaze. Nice.

Fun fun fun! Bring it on!

holy poseidons underpants! i love this workout. fun times to be had by many.

Hooyah, and have fun all.

John Wopat,

Yesterday you wrote:

"Did the following based on today's Seal WOD: row 3,000, 12 x 95# push press, 50# db swing, pullups AMRAP/20. 6 rounds..."

Wow! That's some pretty fierce work. But what is "AMRAP/20"?

acronymfinder.com yielded nothing and Google offered such gems as "Australian Music Radio Airplay Project" and "Antimicrobial Resistance Action Plan" but they don't seem to fit the context.

Thanks.

~Peege

can anyone comment on the point of landing on BOF rather than heal? i'm a heavier person (6'1,220), and running sucks for my joints, i dont see how this helps anything?

anyway clarification needed. thx!

Pulled a switcheroo today...
Too busy to run, but have a pullup bar in my garage, so after the kids went to bed, I knocked the pullups out:

Last time (exactly 1 month ago)- 10 minutes +7
This time - 12 minutes +11 PR!

Don't you just love this stuff?!
I'll run my 5k tomorrow.

#15 PG

As Many Rounds As Possible in 20 min.

#15

AMRAP = as many rounds as possible

Not sure about the 20 --- maybe 20 seconds

Thanks Chels for the compliment! Give me a call when you're done changing your oil and we can go do the crossfit WOD together. I can also help you with your overhead squats too. Maybe grab some lunch/dinner afterwards?

#16 - Gian

When you land on your heel it is usually because your foot is out in front of you and your leg is rather straight. This does two bad things. First, your foot just acted like a brake and slowed you down, now you need to use extra energy to speed you body back up again. Second, all that shock from you 220 pounds hitting the ground was just transferred right up your leg killing your knees and hips.

When you land on the ball of your foot you foot is generally almost directly under you. This means your foot is not acting so much as a break anymore. You legs is basically just acting like a support your body can fall over now. One of the best things it does it uses your ankle as a shock absorber. Since you are hitting on the front of the foot, your ankle bends, calf flexes, and you just reduced the jolt to your knees and hips. Of course your calves are going to work a lot more, so you have to cut the distance when you first start using a forefoot strike. Cutting back for a couple weeks while you adapt is certainly better than blasting the joints though.

#10

Pound a screwdriver into the side of the oil filter and use it as a lever. Remember to drain the oil from the sump first!

Okay last time I did this was at the fire station where we've got this stupid pull-up/dip/leg raise thing, and I busted my shin open on the frame kipping. I'll remember tororrow to be extra careful.

That's what I'm talkin' about!
I Skipped the 5K today, because I'm running the Savannah Bridge Run Double Pump on Sat (5k followed by a 10k). I guess I'll blast my back before the race for kicks.

-Ben

Chi-running expands on the rational behind BOF strike and other aspect of more efficent running. I used it before I was injured, which brings me to a quick question thats sort of related. I cannot flex my left calf, meaning I cannot stand on my tippy toes or run or be explosive. I have no pain or physical symptoms, except for my calf is getting significantly smaller on my left side. I dunno. But I do feel like changing my running technique vastly improved my running times.

I am a nasty heel striker that is also lacking hip extension. IT SUCKS!!! I have a lot of problems from running, but I'm in the military so I have to be able to run.
I'm trying to fix a lot of hip mobility/flexibility problems now and I need to change my running stride. Where do I begin? I'm looking for a GREAT stretching program for my HIPS(anterior, posterior, abduction, and adduction) and lower back.
Also, you showed bad running form and good running form, but how does a heel striking runner become a BOF runner?
Coach can you or anyone point me in the right direction.

I am a nasty heel striker that is also lacking hip extension. IT SUCKS! I have a lot of problems from running, but I'm in the military so I have to be able to run.
I'm trying to fix a lot of hip mobility/flexibility problems now and I need to change my running stride. Where do I begin? I'm looking for a GREAT stretching program for my HIPS(anterior, posterior, abduction, and adduction) and lower back.
Also, you showed bad running form and good running form, but how does a heel striking runner become a BOF runner?
Coach can you or anyone point me in the right direction.

sounds neurological.

I'm always behind on my posts since I don't do the WOD until 8pm central time.

5k run:
Chayil- 21:55
Master Lee- 22:26
Cory- 26:10
Nick- 27:30
Aleks- 27:35
Terry- 29:13
Lydia- 29:13
Joi- 14:50 for 1.33 miles

About a minute slower than last time, but legs started to chaf in the beginning of the second mile and had to force the last 800m.

I was actually focusing on running like that for Thursday's 5K, but with both feet. That actually looked painful for that girl to run that way.

As interesting as that clip was, I would have like to have seen the actual drill used to improve the running technique.

I find that running in flats (puma, adidas, nike has some good racing flats) really helps me with my form. If I run in thick, squishy soled shoes I can't feel where my foot is striking and I run very heavily. I'm no expert but I guess thats what these posts are for, right?
Cheers

#27 - Mike Singer

You sound a lot like me. My hips lack so much flexibility it is a joke. I didn't even realize it until I started Crossfit and I could not do front squats without going onto my toes. OHS were just a disaster since I also have shoulder flexibility problems. Anyway, we had a 10K workout and I was able to do it but it was simply too much too fast and I got ITBS in a bad way. Months later it felt better until I went hiking in Switzerland and would end up hiking miles and thousands of feet down without being able to bend my left knee. I really have made a huge effort to stretch my hips and legs since June and in August I was finally able to run more than sprints again. Then I focused on running efficiently not only to improve my time but to prevent injuries and not work against all the stretching I was doing.

I found all the info I needed doing Google searches and reading for hours. Wish I had book marked some sites, but alas I didn't. I started on a treadmill though so I could keep a steady pace and just work on getting my stride count up. In addition I would glance over in a mirror and check that my feet were landing under me and not in front of me and that I was not bouncing up and down. I finally ran 2 miles outside really focusing on keeping my stride count over 170 and having me feet landing under me. Landing on your mid or forefoot will just happen naturally if your foot lands under you.

Here were somethings I found useful in trying to run more efficiently:

1) Running happens behind you...meaning, your foot should hit under your body and then all your pushing should happen behind body. This will promote a forefoot strike naturally.

2) When your foot hits the ground your knee should stay at the same angle as you push your body forward. This helps keep you from bouncing up and down, wasting energy.

3) Run tall and lean forward slightly. When I started to do this combined with having my feet land directly under me I almost felt like I was falling forward. My speed increased, but I didn't feel like I was working any harder for it.

4) Aim for close to 180 foot strides per minute. Feels kind of weird at first, but is the most efficient number researchers say. I am tall (6'5") and I think it is just hard for me to get that high, I usually hover between 172-175, but that is a lot more than I used to take. When you start to fatigue don't decrease your strides per minute, decrease the length.

5) If you want to run faster you need to push your leg back with more force to increase your stride length while keeping the cadence steady. Don't go reaching your foot way out ahead of your, just push your body forward harder.

6) Do a lot of leg (especially hip) stretches after a run. Running and jumping while playing basketball is what caused my problems. I imagine it could just start again if I don't spend at least 15 mins stretching afterwards. This has also really helped my front squats a lot, and I can at least do OHSs...still very hard as my shoulders are coming along a lot slower.

Sorry for the long post everyone...I'll stop now!

I'm fairly new to Crossfit and spent over half an hour today trying to do overhead squats and snatches with only the bar, and got more and more frustrated. I felt like my shoulders just would not get into the correct position, and they started to ache. I have squatted over 345 before and pressed 155, yet I felt like my shoulders were too weak to even hold the bar over my head in that position tonight.

I think I must be doing something wrong. I've watched Mike B's videos and he says to pull your shoulders to your ears when you're in the bottom of the squat, but I don't quite know what he means.

I really liked the "lunchtime O' lifting with Mike" video the other day. I really want to learn how to do this right. Any ideas/ suggestions?

Did this one Tuesday and got 11 rounds + 1 pull-up.

Erins form in the running video is not better when she starts to try to tweak it and land on her toes. If you look elite runners, who are going to have the most efficient forms, some still heel strike (Abdi, Ritz, etc), and those who don’t usually dorsiflex before they mid/fore foot strike. Erins form looks overly forced. Watch a pro runner who forefoot stikes run; before impact it looks like they are going to land on the heel, then the foot whips around and they land mid/fore foot. Sprinters/finishing kicks may be the exception in this case, but no one here is going to be running that fast. Pro 10k guys who heel strike are doing so at sub 4:30 mile pace, and it works great for them.

Some photo links of foot strikes from pro races:
http://www.iaaf.org/MultimediaFiles/Photo/Competitions/Other/28514_W400XH600.jpg
http://trackandfieldphoto.com/DisplayJpg.php?070622_0032_2565_RLM&next=1
http://www.mensracing.com/athletes/interviews/dathanritzenhein03.html

BreakingBenjamin: Are you using the same grip you use for a press?

Ran outside in the 17F(-8C) cold and wind. Stupidly cold if you ask me (unless I'm playing hockey), but without a treadmill I just have to suck it up I guess.

23:35 for 5k

I tried to work on keeping my feet under me and payed attention to my heel strike. I felt faster today, though I didn't keep splits so I can't compare to older marks. Overall time is not a PR (could have been the stupid stoplights I waited for) and I know the cold sapped my energy and killed my lungs, but I was just glad to make it home with no frostbite. :)

As much as you want to comment on her technique...her shoes are the real problem. People don't heel strike when running barefoot.

Prove me wrong on concrete. I bet my Vibram FFs on it.

#33 OHS require flexibility and form. I am still working on them w/ just a pvc pipe. 16lbs the other day was ridiculously difficult. It's probably not that your shoulders are too weak. It's that your body isn't able to cope w/ the flexibility and form yet.

Practice often using a pvc pipe or 5lb dumbbells - and yes it hurts the ego...

hopefully someone more experienced can add to this.

If the WOD isn't enough for the day, is it better to do the Navy Seals version of WOD or just do other stuff?
http://www.navyseals.com/crossfit-workout-day?page=0%2C3

Angry G,

Here is a photo of Abebe Bikila. He won the olympic marathon in 1960 barefoot. He trained barefoot. I cannot find any footstrike photos of him in the 1960 marathon, but here he is winning Gold in Tokyo (1964). The shoes he is wearing in this photo are very minimal. He would land lightly on his heel first, and did so when he ran 26.2 miles for gold, barefoot, in the streets of Rome. Although it was a marathon, his time of 2:15:xx is faster then anyone here will be running, so I think his form works ok.

http://www.sapere.it/mm/sport/objects/11275585.jpg

AllisonNYC,

On the press I use a rather narrow grip (just slightly wider than shoulders), but on these snatch/ overhead squats I was trying to use a much wider grip. On some attempts I went with as wide a grip as possible to see if that would help extend my shoulders further back, but it still didn't feel like I could maintain that position at the bottom of the squat. Is my problem going too wide?

Corey, good post above. I am new to CrossFit (2nd time poster). I am primarily a cyclist/runner. I love what your site is doing for my knowledge of proper lifting form. The workouts are obviously very challenging.

My post is regarding the ball of foot running stride. I disagree with the technique shown in the video. The technique is an unnatural motion and does not promote force dissipation which is essential to injury prevention.

I agree heel striking can come in many ugly forms. If your heel strikes hard, causing a disgusting thud on the ground or causing the treadmill to shudder with each placement then your gait is acting like a brake and not propelling you forward. The result is considerable force compression through your ankle, knee and hip joints.

However, if done properly heel striking is correct running form because it allows for dissipation of the force across the entire length of the foot. To do this (1) your heel lands close in to your body so as to feel as though the very front edge of the heel is hitting first, (2) the foot begins its backward thrust just prior to the strike, (3) the ankle joint remains flexed throughout so as not to absorb the energy built up in the last stride,(4)the heel strike rolls right out through the mid foot then ball of the foot. Imagine placing a football (American style football) laces down so that the back edge of the laces touch first and then roll through to the front edge of the laces in one smooth motion. Finally, propel forward by pushing off the ball of your foot into the next strike.

Done properly there is virtually no sound to your running stride. This technique is easiest to hone on a treadmill where it is not necessary to concentrate on generating forward force and then easily transfers to the road.

Chesley, get an oil filter wrench.

Allison, 100 pullups today or not, you'll smoke 10 rounds tomorrow with kipping.

Corey, very useful stuff, thank you. Can you recommend some drills for striking under the body? I've made a conscious effort to strike with the forefoot, but have no idea whether I'm striking in front or underneath the body. Intuition says out in front.

BreakingBenjiman, are you using a snatch grip? As I understand it, "putting your shoulders in your ears" means fully activate your deltoids and traps to stabilize the bar.

Here's a nerdy question: Does anybody have a mathematic formula for getting the total number of pull-ups based on the number of minutes you did in this workout?

I agree with Oncearunner, If you are having difficulties running see a coach and/or a doctor (podiatrist). Running may appear to be a simple activity but poor form will mess you up... later in life. Proper form will set you free. Don't think that watching a 30 sec video clip will help you, it won't. The video clip is a positive and effective way to get you to think, a coach will help you. Just ask coach.

Here is my comment about running. very light heel striking may occur at slow speeds (jogging), but rather than landing directly on the heel you are actually keeping weight even as you go through stride while staying in dorsiflexion, somewhat skimming through...as your pace increases in speed the point of contact moves to BOF, so by the time you are in full sprint you are on BOF and in complete dorsiflexion throughout the stride making sure you are pushing away the ground instead of pulling the ground towards you...have a forward lean and be tall...also pay attention to your arm swing, which is also a major contributor to good form.

28/f/108

just got back from the gym and got some rowing coaching from my friend. we did an old WOD that i found

1,000m row
45# thrusters, 50 reps
30 pull-ups
750m row
45# thrusters, 25 reps
15 pull-ups
500m row
45# thrusters, 15 reps
9 pull-ups

as rx'd 21:44

rows at about 2:16 split (not good but once i got tired everything eric taught me went out the window!)

eric: 34/m/145

as rx'd 31:11

only erics 5th or 6th CF workout. he said he almost gave up after the first round, but pushed through! great work eric!

12 + 7

#45 jbroshek:

(1 + minutes) * (minutes / 2)

#45 jbroshek:

(x^2 + x)/2, as noted by JT in the last comment section...where x is the number of complete rounds; then add the remaining number from the last incomplete round.

I incorrectly said that this was a factorial, which it is not. I am not sure the name for the function, I just remembered someone having posted it. Have fun!

#27 Mike

Active Isolated Stretching. Look it up. It helped me walk again after a back injury. Good luck brother.

I've been out for a few days so I did the CFT last night
BS= 315/ SP= 150/ DL= 375 CFT= 840

Today I did 40 75# Power Cleans/ 20 L Pull-ups/ 60 75# Push Press/ 20 L Pull-ups/ 40 75# Power Cleans
17:08

Followed that with the Pull-up WOD after 30 min rest
21 minutes (kipping)

Thanks Sarah(#49)!

15 rounds. Dead-hang pull-ups with a little bit of leg movement in the last round. Haven't learnt to kip yet.

M 59yr 83kg

Alison NYC. On the OHS with a wide grip try to pull the bar apart as if you want to break it. Your shoulers will come back and it will start to feel alot more comfortable.

Are carrots in the zone-found cooked carrots on Larry's list but not raw? Any ideas?

This is so weird! I was lying in bed thinking that some kind of pull-up complex would be fun today, and lo and behold!

38M/185

CFWU (x3)

WOD as rx'd

10 rounds (barely) for a total of 55 strict deadhang pull-ups. I've really got to learn to kip.

Sam

6 min kb snatch set.

Rest 5 minutes.

WOD with 20# weight vest:

17 rounds kipping pullups....just barely made it. Forearms too beat to attempt any more reps; not worth a possible callous tear (what little callouses I have left).

7+1 Strict pullups. I ran my PFT yesterday and I'm sore from that, (blah blah blah) right! :)

They get hard quick...for the first few minutess I thought I would hit twelve or so...yeah right.

Mac

39/m/176cm/70kg

20+15

Big time pr. All kipping pullups of course. Performed on the big jugs of Metolius Simulator fingerboard (easier to grip than bar because of rouh texture).

Minute 1-10 w/o subsets each minute, then
6-5
6-6
7-6
7-7
5-5-5
6-5-5
6-6-5
6-6-6
7-6-6
5-5-5-5
(mind gave up)
6-4-5

Any ideas on a better strategy for next time?

25/m/81

did up to 20 in about 25 minutes

total = 210 pullups

phew...

5min rope skipping + CFWUx3 (Oly cleans and anatches for ohs, hspu's for ring dips and no PU's)

WOD as rx'd: 17 rounds + 13 PU's

That's 166 PU's total.. (4 more then last time)

34/M/170

15 Rounds

20 rds + 19...so close

hands torn up bad

bwt-162
33 yom

bw: 190ish

As rx'd: 13+8

24/5'9"/132

15+14

I had one of my clients do this WOD this morning.

DR.K
61 M 200

14 as rx'd!

Flippin 14, and he's 61 years old! Man I was proud of him! He's come so far in such short period of time!

GREAT JOB DOC!

~J~

~Train Hard and Push Through "IT"!~

OPT- that's 229 pullups in 21 minutes. Well done, you astonishing benchmark of a beast.

31/M/163

As rx'd:

18 rounds even.

(18 reps better than last time.)

wow! what happened today! So many already posted great numbers!

37/m/170

as rx'd:

15 rounds (PR)

Everyone in 3/7 - Welcome Home! I'm glad to hear they didn't leave you out there for a year after sending you so early. SSgt N - Did you keep up with the XFit while you were gone?
-JP

13 rounds "partial" jumping pull-ups
Feeling stronger

M/39/185

As rx'd

15 rnds + 10.

Bettered my last effort by a full round.

More better faster

35/m/70/175
wu- 800m run + partial Amundson
12 minutes + 10

29/m/165

11 rds as rxd

mixed in kipping the last couple rounds

15 rounds +10 NEW PR

old pr 14rounds +8

post: 5x5 HSPU forehead to floor, A few negatives on the later sets...

30/M/5'7/185
15 Rds + 13 pullups. So close.

Corey #32

thanks for that post

I found it very helpful

Jake in Baton Rouge

16 rnds
messed with concept two rower

Age=27
BW=~187

18 rounds.

www.stevesclub.org

I have been out of the Army for 14yrs but try to keep a high level of fitness. Question?...What would your workout look like if you didn't do Crossfit. Hope nobody takes offense because I ask the question with respect and humility to the Crossfit community.

Best,

MikeM

31/M/190
As rx'd 20 rounds
rds of 16-20 did a lot of jumps

#56 Colin: Thanks but I wasn't the one asking :) look up.

Ropo: Thanks. I was the one asking about the cleans. I don't think I'd do them everyday but the first day I got a 5# PR and the next day I got another 15# so it must be ok to do them back to back.
After the Pavel seminar I went to I started doing sets of 5 dead hang pull-ups all the time and it worked. Practice makes you better... who knew?

I'm getting a sharp pain in the front of my shoulder every 2 seconds. i think it's from the kipping or the push-ups. Asprin didn't help. When I push on the spot that hurts the pain stops. What's up with that?

30M / 155

17 rounds + 10 reps

PR!

Thought I was going all the way to 20 rounds but my technique/concentration died in the last round and it exhausted me.

35yo male 178
17 rounds +12
Unbroken sets until round 15. I'm gonna try breaking them up earlier next time to see if it adds reps.
AllisonNYC, it just sounds like a bit of tweaking going on. Rotator cuff maybe? Try some Motrin to take inflammation out. So friggin hard to know what's being hurt in some of these workouts and what exactly caused it.

11

37/M/178
9 rounds as rx'd dead hang

11+6

Corey,good pointers. I'm a weak runner, too, and will try to keep these ideas in mind this weekend when I make up the 5k!

Chesley, welcome to the family! I don't know if everyone runs into this, but my fiance and I both CrossFit, after getting tipped off by my former roommate, and I get WAY more excited about it than he does. This comments section is a great place for me to share me excitement and progress with others who care as much as I do!

Have an awesome day, X-Fitters!

9 rounds..

M/22/6'1"/185

WU 1000m row, no time
WOD as RX'ed 21 rounds plus 17
Rested for about half an hour
WOD with 90# from belt = 11 rounds plus 5
My hands are all torn up now. Sweet deal.
I feel like the harest part of the workout is not getting bored waiting for the first couple of minutes, maybe it's my self-diagnosed ADHD. HA. But this is one of my favorite workouts

CFWU
Completed 8 rounds, 9th round only got 4 reps
M/46/195/6'

Looking at the paleo diet, I would have such a hard time giving up dairy. I gotta have that milk and cheese!

17 rounds as rx'd

46m200#

Despite four beers last night (plus several glasses of water) and playing Texas Holde'em until midnight:
14 rounds plus 8 more (and a nice ripped blister below my right pinkie finger) a new pr by the 8 pullups!

I then did 100 air squats for ROM and three rounds of hspu against the wall. Jon R and I are getting the hang of them and I did four consecutively down to a pad on the floor.

Yesterday, I was able to hang my new rings in our dirty basement, but my 4-, 7-year-old boys and I don't ,mind. Weeare having a lot of fun with them, too. It's only an eight-foot ceiling, but better than being outside in the rain. It'll do for now.

10 rounds. Towards the end, I had to break them up, couldln't do them consistently, and also I had to switch grips.

bw 170

12 rounds

+ 18 lb weight vest

I'm very new to this - and I'm loving it - but have a question. Based on what I've read & seen on the videos, it seems that kipping instead of dead hang pullups allows people to do more pullups (maybe faster too?), so why isn't there a distinction made when pullups are part of the WOD? Is kipping always allowed? If it makes it "easier" than a dead hang, why is it allowed? I ask b/c I just read the CFT article this week & the lift descriptions were very specific about form & diqualification. Thanks!

13 complete rounds +8

rnds 12 and 13 broken

16 rounds + 9 on 17th round
I'm starting to get the kippind down and it really helps. I was breathing really hard by the end. It was practically a cardio workout. I need to take a couple days off. My knee is swollen from the Cross Fit total - I've had knee surgeree from a football injuy, and my shoulders and elbows are starting to feel a tiny bit achey

30/m/185

18 rounds

After completion I didn't feel as though I had enough grip strength left to crush an empty beer can!! Feeling much better now though!

#15

AMRAP = As Many Reps As Possible

So AMRAP/20 means he maxed out at 20 pull-ups

52/m/209
Today did 1-2-3-4-5 and 4 in the 6th minute.
Only made the 4th minute a month ago.
Began CF on Oct. 1. Did 1st unassisted pull-up on Oct. 20.

32/F/124

Mary Ann --

I always check out your numbers. You're so close to 16 rounds!! Great job!

I wasn't really feeling it today. Took my four year old to the park and kind of played with the WOD. 8 rounds + 2. Looking forward to a rest day tomorrow.

I was at the gym yesterday and actually saw someone else doing clean&jerk. The form was decent but needs some work, when comparing to you videos. The training partner was advising that form was great. I disagree especially after i found out that this person is going to be competing. So, my question is when does or does it ever become o.k. to advise someone about form since i'm not a certified crossfitter or trainer. However, i used the opportunity to ask questions and tell them about crossfit, and all the great training videos, without saying anything about their technique.

On the running issue. Their are some basics that every runner can follow to help prevent injury and help with form and performance. However, each individual runner is different in their body mechanics (physics) and each persons stride and the way their foot stikes the ground will be different. If every one tries to run the exact same way and neglect their bodies natural motion this also can cause injuryies. One of the best things to do is find a good quality shoe store and let them fit your foot with the proper shoe based on how your foot normally strikes the ground and have them tell you how your foot strikes the ground. are you pronature, supernature, etc.. then study it and compare it to the techniqes recommend and find your natural comfortable stride.

19 / F

lifting workout today...

Clean and Jerk 35 Kilos
for 100 reps.

time: 48:55

CrossFit - nothing less than INTENSE

keith #107

You handled that very tactfully. The way I see it, is if you have good advice, and you're confident that it's good advice, you should definitely be helping people out. If you would have walked over and corrected that guys form, either:

a) They wouldn't listen, you used up 1 minute of their life, no harm no foul (and it'll sit in the back of his head anyways.)

b) They listen, he competes better and avoids injury.

Put yourself out there to help people out. You're a crossfitter, you can deal with the stress of linda, so you can deal with the stress of having two people look at you like you're an uneducated idiot.

First time doing this one.

12 rounds + 9

The bare foot running issue. bare foot running can be great, however if you're going to try this you should work up in milage slowly. Even slower than running with shoes so less than a 10% increase in mileage a week. Your body has been used to having a damper (the cushion in your shoes) to help absorb the shock from running/walking. it needs time to adjust to the extra shock it now has to take. also running bare foot on uneven terrain will help strenthen your smaller stability muscle especially around the ankle. GO RUN, GET FIT, AND MOST IMPORTANT HAVE FUN!!!

30/m/190

19 rounds + 10

After the WOD did the same thing with 135# bench press--16 rounds even

Age: 42
BW: 168

still recovering from wrist/shoulder injury
CFWUx3

14 minutes

pretty poor, compared to 15 minute PR on June 13, 2006

Thanks for the vid Coach! I have been experimenting with the Posetech method that Brian Mackenzie from Crossfit Newport beach advocated in the last CF Journal. It seems to be working. I've been able to run up to 3 miles barefoot smoothly. It is hard on the calves at first to transition to BOF from heel strike.

Coach. I hope you include an article in the journal from Brian on how he mixes Crossfit with endurance training. I know the dangers of training in the oxidative state, but I really enjoy competing in endurance events.

#35 and #41 - Oncearunner

Some of the photos you posted links to are of people crossing the finish line. They are heel striking because they are slowing down, so they want to brake. Not trying to dispute what you are saying or anything, just noting that looking at form when crossing the finish line is probably the worst time to analyze it.

17 rounds as Rx'd

Did Fran this morning with the boys at the brand new CrossFit Athens! Props to Kenny for being the first to complete the MCC, and to Adam for founding a much needed affiliate.

M/24/180#/6'5
Fran: 7:34

check out the website: www.crossfitathens.com

27/m/5'8/165
not happy at all...
CFWU - 4 rds - 25/20/15/10 wall ball/med ball push ups/hardcore situps/ .25 mi run
12 minutes
50/40/30/20/10 ab workout

AllisonNYC

I got a pain in my shoulder coinciding with learning to Kip as well. Prudence is the key as the kip loads the tendons and allows much more work to be done. Ice, Fish Oil NSAIDS and good warmups with shoulder strength specific assistance exercise have helped alot. Makes the drop hard when your hurting, really push off at the top to soften the drop(and of course allow proper kip!) Good luck and congrats Kipping is fun, I just wish there was a good bar at my Gym!

22 ~ 165lbs

13 +8
kipped, palms in

as rxd
13 rounds plus 12 pulls,

9 rounds + 9

The tenth attempt was little more than a spasm so didn't get the ten rounds I was shooting for. I was amazed at how fast the pu's deteriorated after round 8. 8 was fine, starting to fatigue and then 9 was mostly singles, 10 was hilarious.

THIS SHOULD BE GREAT!

I WILL BE GOING TO THE JAN. 19 AND 20 BASIC BARBELL CERT IN SAN DIEGO. THIS IS MY FIRST PARTICIPATION IN A CROSSFIT CLASS SO I'LL TRY HARD TO BE MORE COORDINATED THAN I USUALLY AM. I'V NEVER BEEN FORMALLY COACHED IN POWER LIFTING SO THIS SHOULD BE GOOD. I'LL HAVE 2 EXTRA DAYS SO I PLAN ON DOING SOME COLD WATER SURFING. LONG BOARDS RULE.

I'M ON SHIFT SO I'LL BE DOING THE WOD LATTER TODAY. I'LL POST THEN.

FIREDOG06

doodlebug, Colin:

Thanks for the tips about activating the traps and deltoids fully on the snatch/ OH squat. I will have to try that "pulling the bar apart" technique and see if that works to get my shoulders back into the right position. My shoulders are really aching today (joint pain, not muscle soreness) which tells me I may have overdone it yesterday, or I really need to work on flexibility and getting better technique.

Thanks again for the comments and ideas.

#93 EricBrandom:

Holy crap, Dude! That's 248 pullups in 22 min and then another 71 with 90# just for S&Gs? Seriously.

Sam_26/6'5"/210lbs, gecko, Chris:

Thanks for the input on AMRAP... Seems obvious in retrospect. Der.

~Peege

32 m 190

16 + 8

Once again I am very disappointed in my numbers. I didn't have alot of energy going into it, and have been wovertired lately. Sleeping has not been straight through the night, and I have been working my bells off.

Did 30 muscle ups yesterday for time.

First time.

11:04
I think that was respectable, especially doing them on the GHETTO RINGS!LOL!

Great job today everyone!

~J~
~Trian Hard and Push Through "IT"!~

17 rounds +16 (PR)

Grip failed

30m/177

17 rounds +14 (PR)

Then "Karen" - 7:16 (PR)

Feeling those deadlifts.

21/M/165
Got 6 rounds in before a custodian told me to stop swinging on the pipes hanging from the ceiling :-) Could have at least gotten to where I was last time (8rnd + 4).

Allison,
I agree with Ryan. Sounds like some tendinitis, which I tolerate most of the time. Seems to be especially prevalent when I sleep on that particular side also. Like he said, anti-inflammatory meds around the clock to attain a therapeautic level, ice, and rest if you're willing. I've also found that a good warmp up is essential to loosen it up.

M/32/185

10 + 6 = PR

So as to more quickly advance in my proficiency of some of the more advanced CrossFit exercises I have been changing the Warm Up to incorporate these techniques and have been fairly happy with the results

New warm up;
jump rope 30-45 seconds including some running in place and double unders at the end
10 OHS with olympic Bar
10 Dips
10 Pushups
10 pullups
10 situps
Joint mobility al la Greg A.
15-20 double unders
10 snatches with 45# Olympic bar
10 HSPU
10 L pullups
10 leg swings each leg for dynamic stretching

I am thinking of switching bewteen L- Pulls and weighted pull ups + knees to Elbows for the second half of the warm up alternately and throw in an occasional muscle up day. Muscle ups seem to really want to tear skin off my wrist (radius side). Will probably add pistols here and there as well as my balance is poor IMO.

Thoughts on this approach would be appreciated

WOD from yesterday (5K) 21:10. Ran outside in Denver, Colorado

WOD for today 16 rounds + 14 for a total of 150 pull ups

I wasn't spent aerobically/metabolically, just had no pull-up left. So I added a short workout incorporating some back/shoulder support with legs.

21-15-9
1.5 pood KB swing
45# OHS
Time: 4:38

13 + 8 pr

11 + 9 last time

40y/oM
75" 201#
as Rx'd
16 + 6 (down 7 pullups)

18 rounds + 10

Last time was only 15 rnd....I'm happy.

Forgot to add physical stats

29/m/160/5'8.5"

WU .5 mi. walk on treadmill
WOD
16 min plus 10 PU

12 rounds, improved by 1.

44/m/158#

10 rounds, strict dead hang

M/35/186

CFWUX3
9 Rounds, a 3 round improvement over the last time.

BW 175

16 + 6

Well below PR

12 rds

39/M/170

cfwu

12 rounds plus 10, two rounds ahead of last time!

BC

16 round even

30/M/5'10"/180

13 rounds + 10

Followed up with some handstands and HSPUs.

What does it mean when is says

# of Rounds + (#)

What does the plus # mean? Thanks!

What does it mean when is says

# of Rounds + (#)

What does the plus # mean? Thanks!

Jim 48/M/170 13
Gary 50/M/205 11
Scott 33/M/152 8

11 rounds +10, on bench, started from hang, knees bent, swing forward/back and jump.

Also couldn't run yesterday so wanted to try today.
1 mile-11:16
Growing up, I knew two absolutes: I will never be a runner and I will never be able to do a pull-up. I just ran my first true mile without stopping in my life. The video's have been awesome. I spent so much time counting my steps and paying attention to where my feet were landing and leaning forward that suddenly I was at 8/10th of mile. Thank you coach and CF and everyone who have given running tips. Keep in coming.
Look OUT pull-ups, here I come.

CFWU- Minus pu's
8 rounds of jumping pu's. PR! (6 last time)
Also jumping from ground no 2x4's
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

11 rounds, timer went off on 11th rep at the same time as a huge hand callous tore

last time 8 rounds

I think this is my least favorite workout. It's like "Oh this is easy.....then OH shit this sucks"

20min + 18pu

pr by 3min + 18pu

#145

The rounds means Number of mins completedand then the + # is how many pull ups they completed in the next round/min. I hope this helps

As rx'd M/38/185

23 rounds.

I got 16 last time but I thought the reps could not be broken. Alot easier doing sets of 4 or 5 during a minute when the going gets tough. I changed grips and kipped. Hands are a little raw.

11 rds + 9 = 75
Total was 49 last time.

Sam G.:
I count the number of rounds plus the number of pull ups in an uncompleted round to keep track of the total number of pull ups I did.

Allison: the pain in the front of your shoulder could be related to your bicep muscle. To find out, press the area that hurts and curl something light. If the area that hurts is activated, then that's it.

It could have happened when you did two days of cleans. If the clean is done incorrectly (I'm sure you know), the bicep is engaged in a curling/jerking motion. This could have caused the strain. It seems unlikely that the front of your shoulder would be injured from kipping. However, the bicep is engaged in the pull. so it is possible that the pull part of the kipping pullup agrevated an already strained bicep.

use heat after 24 hours, not ice.

28yo male 165lb

12 even (PR)

AllisonNYC..I'm feeling rear shoulder pain since the Crossfit Total...really screams when I do kipping or any other type of pullup. I do the Advil and ICY HOT routine which seems to help.

Good luck

M/56/204/70"

dead hang on the beam in my basement.

last time 13+11
this time 15 even.

tougher than it looks...

#144 & #145 Sam G

In my case, it means I did 13 rounds (13 minutes) and in the 14th minute only did 10 pullups. Since I didn't do 14 in that minute, I can't count it as a full round.

10 rounds even. I really need to learn how to do those kipping pullups. When I went for the cert. in Toronto Eva said that I had the motion on the way up, but I was still controlling it on the way down so it was pretty much the same as a strict pullup. I keep trying but I find that my hands give out sooner with kipping. Oh well, I'll keep at it.

Ran 3 miles - 24:40

7 Rounds plus 5

Tried to do CrossFit East w/o of 30 Snatches
But still tired from yesterday.

did 10 rounds of 10x kw swing + 10x baby-burpees in 11:17 min
and instead of a pull-up ladder, I did full-burpees. score 10 rounds +7 burpees
I am getting better. last time I got 6 rounds.
have fun, Johan

18 minutes

pre-push jerk tech work, CF Calgary wod-team of 4,
10 of each- pu burpees, 1.5 pood kb sdlhp, 25# db thrusters, rest - no starting next exercise until other 2 team members are finished their exercise - team time 12:05 all exercises 10 reps straight thru
WOD-17rds + 14 reps, straight thru until 14

22yom/165#

18 rounds plus 7, all strict form.

#147 U'i,

Apparently absolutes are not absolutes, eh?

Keep up the work & you'll amaze yourself again and again.

32/m/215/6'5"

12 rounds + 7

Previous best was 11 + 9 so I was happy to make it into the next round. I really need to get a bar that I can kip on! I use one of those pullup, dip, leg lift combo things where you can't swing unless you don't like your knees and shins.

#85 Allison_NYC

I'm not a doctor, but since you just started kipping, that's probably the culprit. The torque you put on your rotator cuff when kipping can get pretty intense, especially if you're really going at it or racking up high numbers. I generally put quite a strain when kipping, and I've felt some weird stuff a couple of times. It seemed to go away after letting my shoulders rest up a bit. I've never had a true shoulder injury, but from what I hear, most people never completely recover from real shoulder injuries, so definitely give it some rest before you crank down on them too much.
Your numbers should go up significantly once you get used to kipping!

9 rounds + 6. Reached burnout pretty quick today.

Age 29
BW 165

37 bw 190

19 complete + 16 pulls

forgot to mention, 5 rds for the CF Calgary team wod.

15 even

It took me a couple months to be able to do the kipping pull-up. I first worked my way up to being able to do 10 strict pull-up with out stopping. Then i added in strict weighted pull-ups. i got to were i could do about 4-5 20lb weighted pull-ups.

Finally one day i decide to get determined and do 10 bw pullups as fast as i could and after a couple of times doing that the kipping came naturally. it was the only way to do fast pull-ups and get full top and bottom extension.

GMONI

Sounds like an external rotator cuff problem. I've had the same issue with pain on the back of my shoulder after high volume pull-up sessions.

Injury is probably to teres minor or infraspinalus muscle. pull-ups and push-ups strengthen the internal rotator cuff muscles so that most people have a strength imbalance. Try holding a pencel in each hand with the points forward. Don't look down, relax, and then look to see where the pencils are pointing. Straight forward - you have a good strength balance between int/ext rotators. Inward at about 45 deg or so - you need to strengthen ext rotators and increase flexibility of internal rotators. Check out the book "7 minute rotator cuff solution."

If your pain is between shoulder blades - probably a rhomboid tear. Below shoulder blades - latisumus tear or pull.

24/m/200
12 + 9
up from 9 + last time

23/m/177
15
up form 12

Pull up ladder:

Round 1 - 10 rounds 5 PU on 11th
Round 2 - 8 rounds 4 PU on 9th
Round 3 - 7 rounds

Double under practice - I suck

30 Manmakers - 10:12

27/m/195
11 rounds + 10

Hey Thank you: Ryan, Theresa, The Gift, gmoni adamulm: This place is the best. Everyone is so helpful.

After I posted this morning I went back to sleep. When I woke up the pain was almost totally gone. I went to the Box and showed Keith where the pain was coming from. He said it's probably from the push-ups and rubbed some BioFreeze on me. I smell like an old lady but the pain is gone.

25 GHD sit-ups 2x
25 GHD back extensions 2x
15 OHS 45# 2x
NO push-ups
SS 20 seconds each 3x

My hands are killing me from last night. Not just on the callouses but on my fingers and the palm of my hand too.

I got 11 rounds and 6 extra.
All were kipping except a few dead hang mixed grip at the end.

Tabata sit-ups after: 11 each time.

Thanks again people :)

11 rounds + 9 extra

17+ 5...

#15 Peege: "AMRAP/20" means as many rounds as possible in 20 minutes, most commonly seen in Cindy. Maybe I should try some of that Aussie music...

13 rounds + 9

9 rounds complete
new PR

Livestrong!

38/M/155

CFWUx3 (- PUs)

17 rds (last one right at the bell)

Another phat PR, two out of three days this cycle. Thanks, Coach.

U'i - Congratulations on the mile! Keep us posted on the pull-ups. We are rooting for you.

m/31/185

11+10, I can't get through that 12th set!!!

36/165/M
15 rounds WOD followed by 5 rounds of 250 meter row and 25 push ups. Not fun.

M/170/30

16 rounds + 10

U'i: Good work girl. Keep it up. I look for your posts. Congratulations on that mile. That's motivation for me to try it so Thanks. Keep working on those pull-ups!

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

Use as many sets each minute as needed.
23/M/190
18+17 AS:RX

No warm up - short on time.

14 + a gasp

34 M 195
As Rx'ed
14 rounds + 10

Johna
28 F 130
As Rx'ed
12 Rounds last round did some jumping

10 rds + 9 pullups

1/2 mile warmup

core work to end.

Been lazy the last two weeks, now its on!

16+9

I don't know about the rest of you but the NavySEAL WOD's are awsome. I like doing both, the reg WOD in the morning before work and the navy seal after work. plus some extra MMA style stuff. However the best workouts i've ever done are from a guy named Matt Furey. Check him out his workouts will beat you harder that these ever will. so if you want to get even stronger do some of Matt Furey's workouts

oops I mean 16+12

32/M/200

6 rds + 3 pullups

Used a different grip each round. Really need to learn how to kip.

I did some bench presses afterwords for the heck of it.

21/F/5'5/135

10 rounds as rx

32/M/200

6 rds + 3 pullups

Used a different grip each round. Really need to learn how to kip.

I did some bench presses afterwords for the heck of it.

14 rnds + 14 pullups

40/M/170

13 rounds + 8. The first 11 rounds were unbroken. I had forgotten how tough this gets toward the end...

24/M/158/6'1

21 + 12

New PR

22/M/155

15. Even. I know. :(
Had three rips, very sad.

Hey! When are we gonna do some serious culs?? Biceps preacher curls or french press?? NOT!

12rd +10reps +10reps +15reps today. New PB. Who needs curls after this?

15 rounds plus ~10
i heard that Preparation H is good for torn callouses
can any one back that up?

Delaney,

Thanks for the input. Pencils were pointing inward, but not quite 45 degrees. My shoulders are weak in my opinion (althought alot stronger since starting Crossfit).

Thanks again

Raining here so I feel great.

Pre: rom stuff with kb juggling and stretching
Post: chatting with two guys working on 1k pullups in a day

Felt dead so modified to Dead Hang Dead Lift Ladder

Each odd minute do the Pull up ladder with strict dead hangs
Each even minute do a 135lb dead lift ladder

Made it through 11 sets +10 on the pull ups =76t
Made it through 14 sets +13 on the deads =111t
Note: after failure on pullups did normal ladder on dead lifts
Time=27 minutes
Work Performed
126060.6 joules
12854.4 kg-m
92982.3 ft-lbs

Power Output
77.82 watts
0.11 horsepower
57.4 ft-lbs/sec

About 1/2 of what I like my output to be, but sustained over a longer period of time.

27M
150

11 rounds
could have done more but I caught a call, oh well

4 reps into 9th set

33/f/120

15 rounds total: rounds 1-5 kipping pullups, then jumping pull ups rounds 6-15

I was pretty proud of myself considering 3 months ago I could only do 1 pullup! It's amazing what CF training can do.

I am totally impressed by all of you that can do 20+ rounds! This gets hard fast! Definitely one that looks easier on paper than it really is.

Have been trying very hard to get the Kip. I wish I had a $$ for everytime I have been told "Your legs shouldnt move during PU's."

Got 7 last time.. Got 7 this time. (Strict pullups).

Lots of Bench work this week.. chest is sore and 7 was comfortable.

M/37/6’/180#

This is my first repeated WOD and it is a repeat of my first WOD ever. So I was very much excited to see how I progressed over the past month against a benchmark.

Last month
6 minutes plus 2 pullups
Today
6 minutes plus 4 pullups

I was hoping for an additional round or two, not an additional rep or two. I guess an improvement is an improvement. Not quite as excited as I was before my workout.

Heh-heh, I just noticed that it said to do as many sets as needed in each minute. That might have improved my score, but I didn't do that the first time either so the small improvement is still accurately small.

11 rounds

last month 10 rounds
this month 11 rounds +5

so good so far;) i love this stuff

Just started xfit. Having fun with it. Only 11+7 today.

10 rounds + 4

M 40 170

13 Rounds even. Last month 11 rounds.

35m/150/5'9"
9rds +7
New to Crossfit. Thanks for the support Angela at Crossfit Spokane. Love the burn.

12 rounds
plus 10 pull-ups

34m/6'4/210

11 rounds + 6

25/M/160/6'

6 rounds even

46 / 171

14 rounds plus 10 in the 15th.

This is less than my PR of 15+15, but I gamed that workout. Today's workout was groups of 5 max in a row up till the 11th minute and then I tried to hang on with multiples of 2 and 3. Still tough no matter how it's done.

Finished with sets of overhead squats. Got 12 at 95 pounds for a new PR.

Completed 16 rounds (PR)

Could have done 1 more probably, but a penny sized chunk of my hand decided to depart the fix. Didn't notice till I chalked my hands getting ready for round 17.

Ouchies.....

First time doing this WOD - always avoided since I just started doing real pullups

9 rounds - at the end of round 4 they became jumping negatives b/c I can't kip yet and couldn't continue dead hang ones. I'm glad I finally did this WOD.

after that some practice w/ the C&J

going along w/ Keith's question about when it's okay to go up to someone and offer advice I have certainly been wondering the same thing.

i workout in my college gym so there is just crazy garbage going on there - but hey that was me before - anyways I honestly am concerned for some ppls safety when I see what they are doing w/ some of the lifts. And any time someone uses the smith machine I try not to wince. I don't want to correct ppl unless they ask, but that doesn't happen often.

So what comes first...? Concern for safety or not wanting to come off as know-it-all?

Providing tactfulness is used, I guess I have to answer my own question as the latter.

anyone else have thoughts on this?

42yom / 145

19 complete +16 in the 20th as rx'd

Exactly the same as last time. Just not enough rest available for the round of 20.

Post - DU Practice

Mark
48 yoa, 157 lbs.

18 rounds + 14
Total 185

37/m/155

13 Rounds + 8 on round 14 (99 total)

Down 5 from last time (got 13 on round 14). Bummer. Got the first 10 rounds unbroken, but felt sluggish and I started degrading big time after round 10.

11 rounds
huge improvment.

pullup WOD 16 rounds + 5 pu's then the callus tore off. Called it after that. Had plenty of gas in the tank, but not the stones to finish after tearing off my callus. Was looking for 20+ rounds. Dissapointed in myself.

Gloria #100-I didn't see that anyone answered your question yet. The kipping pullup is the default CF pullup so anytime pullups are called for in a workout they are kipping pullups. If not, the workout will specify (e.g. 10 strict pullus, 10 pushups...).

As to why they are used, Coach has addressed this a few times in some of the CFJ articles but the short version is that is the most efficient pullup allowing for the most work in the shortest amount of time.

Keith #107-I agree with Garret. Some people are really open to advice but most are not. And always keep in mind you never know what the persons goals are. For example, how many CF'ers have had someone offer advice to correct their flopping fish/spastic monkey form when doing kipping pullups?

m/171/6'0

14rds
total:105

61/m/178/6'

CFWU x2 (-pu's)

WOD pu's 10rnds + 7

last time 9rds + 7

Did ME yesterday so caught up with yesterday's WOD 5k run.

3 mile run 24:33

m/36/185

Had to do this on my home gym doing 300# pull downs.

9 rounds + 9

The pin on my weight stack came out twice so I'm sure I would have made at least one more round.

Tim: as rx'ed, plus a little extra

pre: row 250m (40sec), Burgie, HSPUs

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

wod: 16 rounds + 9/17 (not bad after weighted PUs!)

post: TGU sit-ups, 53#/side + windmills + swings

bwt:153

as rx'd: 21 rounds plus 14 pullups

Rest Day pre-emption and a plug for my new blog "Got Burkha?"

http://gotburkha.blogspot.com/

Last time on this WOD was 10 rds. We'll see if Pullupalooza has gained me some ground.

Some of you guys got sick pullups.

Allison NYC:

Stay aware of your shoulder. Although the pain symptom is temporarily alleviated, the underlying cause may still be present. BioFreeze and gels like are are awesome. However, what they essentially do is shut off the nerves sending the pain signals. It may be helpful to get some bodywork by a qualified professional with pain relief expertise.

Rob Wilson, CMT

Age 35
BW 149#

As rx'd:

19 rounds +17 pullups

m/30/6'/165
12 + 5
previous on 10/29 11 + 4

14

Male 30 170lbs

10 Rounds + 4

41 M 195
no kipping
10 rounds +7
and added 2 rounds of 30 burpees and 30 pushups

what will Satruday bring??

20/m/180

8 rounds + 7 pull ups..

all strict formed

46 y/o M 153#
16 plus 11 up from 14+9 last time.
different bar this time. Used bar at Atlantis station which has the middle cut out so you can perform parallel grip chins. I still make sure my chin is way above though. Failed on a few reps due being a little short.
Pre: 3 rounds of 3 minute of heavy bag work with 10 push ups, 3 chin ups, 10 sit ups between rounds.
Post: tabata anchored sit ups low rep 11

Jake# 232, Saturday will bring a rest day

21yo m/75in/210lb

my roommate and i have taken to calling this one "pullupalooza", anyone object?

#232, saturday will bring a rest day, so we can all watch the best football game ever, army/navy, as long as your cheer for navy.

me: 16+12
roommate: 18+17

12 rounds plus 7, 2 rounds better than last time. Starting to get the kip down.

46 196

14 rounds 10 reps pr

(hangs because I not good enough to kip yet)

26 yom 6'2" 155#

15 rounds + 12
Rounds 11, 12, 13 palms facing towards me. All other rounds palms facing away.

14 rds

11+7 PR

Thanks yall for the attagirl's. When I get that first kipping pull-up, you'll here me screaming from hicktown, MN.
I'm calling tomorrows workout,
shovel snow-1 hour
scream like a maniac at daughter's hockey game

No rest for the wicked.

31/m/200

14 rounds + 8 pullups.

Started kipping at Rnd 8.

36/m/6'/205

wk2

15+2

Weeeellll, I used the occasion of the PU ladder to try some sort, any kind of PU. I was able to do the CFWU using the gravitron and hanging plank PU's (- dips); first PU of any kind since tearing my rotator cuff 8 weeks or so ago. We'll see how it went when I try to sleep tonight.

Tried DL and found it OK so did "Christine" per video a couple of days ago.

3 Rounds for time:
Row 500M
DL BW 12 reps (BW 150,did 115 just to be safe)
Box Jump 21 Reps

16:53 (just missed my goal of Pat x 2; intensity medium--babied the shoulder)

Geez I hope It feels OK tonight and tomorrow because it sure felt good to do a WOD that felt like a real CF WOD.

5 Rounds @ 135lbs:

5X Shoulder Press
5X Push Press
5X Push Jerk

5 Rounds:
Front Squat @ 135lbs
30X Medicine Ball Sit-ups @ 12lbs

SWIM: 1000 yards

#164 InfidelSix

From this day forward, the only absolute in my life will be blueberry flavored and mixed with lemonade.

Jodi (F/29/107)

18 Rounds + 7 chinups (178 chinups total - PR by 29 reps)

M/33/5'10"/200

10 rounds + 9

Very disappointed. Was going along great until the ninth minute. This is one set less than last time we did this (11 rnds + 9 last time). This is also the one area that I have not improved dramatically.

May 19 = 13 rounds (91 pu)
Oct 29 = 14 rounds (105 pu)
Nov 30 = 14 rounds

going crazy with this stupid bicep injury

150 squat cleans 45# bar 7:59

10-1 Pull-up/GHD Sit-up

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

10 rounds + 10 pull ups.

Compared to 071029: 11 rounds + 7 pull ups
Foam roll after.

U'i, I like your style ;-)

#235, Timmy B - @ VCF, "Pullupalooza" is a month-long event. I doubt it's been copyrighted though for personal use LOL.

Here's our version: Count cumulative pullups of any/all types for the month. Last year the bar was set at 1001. I got started a bit late and will end up in the 700's range.

28/m/195

14 rounds + 8

113 total PR

(last time 12 rounds plus 8)

21 full and 10 reps, new PB by about 2 rounds, I'm so pumped.

Went straight through until the 18th round, changed grips to save hands and focused on powerful kips. Went really well and I felt great up to the 15-16th round and only then did I start feeling gassed. Could barely hold the bar when I started round 22.

Post-tried some OH squats with 95lb for max reps but I was smoked.

13+9 PR!

29/M/175

13 rounds. The 5k and Total on the same day has wiped me out.

I only got to 6.

I had been training for amateur MMA when I busted my ankle and got arthritis in my left shoulder AC! I then got a bit fat.... :(

10 min (dead hang; no jumpers)

37/M/199

15 rnds
mixed in deadhangs and kipping on round 10 on.

Back from vacation (went home to spend some time with my folks). I worked out as normal on vacation and even hit some PR’s, but got in some R& R too. No soccer, good sleep, etc. Energy levels are so MUCH better.
Up to 3 chin ups now. Kinda excited about this and wherever there is anything to hang from I am doing chin ups.

Today did:
1 min on/ 1 min off
10 rounds
65# C&J
Post #reps for each round: 7-8-8-8-7-7-7-7-8-8 =75

Worked on HSPU and Handstand holds
Erin

CFWU, no pullups, supermans substituted for back extensions.

7 rounds, all jumping.

I can't do a pullup yet. I will soon, though.

23/m/207

7 rounds, failed on the 8th.

28/m/186

12 rounds + 7

28/m/186

12 rounds, plus 7 pull-ups

16 rounds + 10.

Fun times.

4 rounds.

This was my first time attempting kipping PU. I'm probably not as efficient as most of you at it but it helped. I would only have 2 rounds without it. Also, I'm not sure but I might not have been getting the full chin over hands in the last 2 rounds. Hard to tell on the beam where I do my pull ups.

36M/5'10"/171.5#

As Rx: