Lol I can't even do 6 good Pullups yet. I guess I'll start at 10lbs tommorow.

That barn is the S#*T! Rocky IV is jealous & I could only dream of coming home to a Box like that.

I haven't been this excited since I got Eva T's 2008 Calendar!!

Nice gym....I like the rustic, tough, converted-barn look!

Interesting to see this again so soon.

That barn is the S@#T. Rocky IV is jealous & I could only dream of coming home to a Box like that.

How funny. The bingo family lived in Geneseo for 15 months or so starting in 1990. Congrats on a great space in a very nice place.

Last time I did this one I was surprised by how much weight I used because pull ups are not my strong point.

By the way, I have not climb a rope in the WOD for awhile coach....

Have Fun, Train Hard,

Billy

woohoo weighted pullups i get to destroy all the gigantic muscley people at my gym

Love the barn! Is that snow on the ground?? Looks freezing!

wut an awesome vid - perfect illustration of typical mechanical breakdown in the kip and how to fix it! Annie is my shero!

hopefully this vid will help my 2 FAV'rit sheroes get their kips down a lil better :-)

i heart CrossFit!

Man, tomorrows WOD is gonna be a killer! When we have two strength days in a row I worry about the following days workout. I feel pain comming, mark my words yall.

Annie is a awesome coach. That video is great.

snow on the ground? we upstaters are hardy folks, that's merely a dusting...

Cool barn gym, but you better get your gardener to do a better job on the lawn, its turned all white.

Pow!

Threw out my back tonight. I have been pushing myself too much, i guess.

Did Deadlifts and alternated with the W.O.D of Friday. Then did Turkish getups alternated with ring dips (for form)

DL:
5 @ 315
3 @ 335
3 @ 355
1 @ 375
1 @ 395 (*Pow*) I've always struggled with my flexibility on these lifts (395 should not be a challenge). Yet, here I am again pounding Ibuprofrene (sp?)

Shoulder Press
1 @ 135
1 @ 155
1 @ 175
1 @ 185
1 @ 205

Push press
3 @ 205
3 @ 225
3 @ 235
3 @ 245
3 @ 250

Didn't do the Jerks in light of the way my back was feeling.

Ring Dips
4x4

Turkish Getups
4x4 @ 60#.

That's a wrap. I'll be cutting back until I heal.

20/M/173/5'10"

1x10#, 6x25#

And for all you PSU crossfitters out there I created a facebook group (Crossfit Penn State) so we can post times and try and get workouts going at the White Building. If nothing else it'll help us reserve treadmills and the pull-up bars during circuit workouts.

See y'all there.

#14 Jodi

We might be hicks, but we're tough-assed hicks. Eat it, west-coasters! ROFL.

are these deadhangs or kipping?

Ryan- Get your chin over the bar.

Bingo- How you been?

Charlie- She's the best.

Ryan: if you can kip with weight more power to you.

hey guys quick question
I want to introduce crossfit to my lady friend but she doesn't have the upper strength to do a pull up. I wanted to introduce to her Mini Cindy but she'll likely have problems with that. Can you suggest a different WOD that involves less pull ups for now but one that still might bring pukie to tag along.
I liked Donkeykong that was posted a few days back and might give that a shot with her.

Thanks to the wonderful people at CrossFit Seattle and all who turned out for "12 Days of CrossFit" tonight. An excellent buttkicking was had by all.
It was great to meet all of you!

~Nick & Michelle

#20
Death by Burpee is a great way to get Pukie to show his ugly mug.

That or you can make up a brutal Tabata workout. 30/30 workouts are always nice. FGB never hurt. But you'd definitely want to scale that one down into a mini FGB for a first exposure.

There's always a way to get someone close to puking with CF.

That pic makes me want to kick Ivan Drago's A$$! "I must break you."

Gary--51/M/205

25/35/45/55/60/65/70 lbs

Weighted pull-ups…you people are nutz.
I tried doing the kipping pull-ups, it needs more work so I'm using a small jump for now. I wore my heart rate monitor just for giggles to.

-Jog to gym: @ .25mi.
-CFWU: Scrapped pull-ups, needed 90lb assist with dips…..what is wrong with my triceps? ;)
-Pullups: Jogged around for @ 1:45 between sets
--Max HR = 180 Avg HR = 122
--Total time: Jog+CFWU+WOD=36:38.

- Took about a 10min break and got on the Treadmill.
--1.5 Mile at .5% incline = 11:46.

Last time I did these pullups with 35 kg.
I wonder if I´ve done any progress?

Good morning everyone.

#20

I introduced my bride to CF a few months ago. My wife is, without a dout, one of us...an animal with the beauty of an angel, the voice of a muse, but will tear into a WOD spilling out from the mouth like a drunken sailor (no disrespect AT ALL to our country's finest). However, knowing myself how a WOD can look like I can bowl it over prior to doing it, and then after peeling my face off the floor realized I should NEVER underestimate a WOD, I was undecided how to bring her into it.
I talked with Greg Amundson and he recommended shooting for a WOD of 21-15-9, he continued with this:

"It will be just enough that she will push herself and probally get a little sore, but she'll be able to operate the next day as well! The BIGGEST thing when bringing a new person into CF (expecially a loved one) is to ensure they understand and know how to do each movement safely and correctly. Secondly, ensure they are encouraged and loved for any attempt they make. As you know, CF involves a hugh emptional component. "

I am a trainer and have been for a couple few years now. I know how to train.....but training your bride is a different story! LOL! This was great advice for me, and, although my bride has but a few weeks left of healing post-op, she is itching to get back into ring!

This was just my experience. Hope it helped!

HEY I BEAT ALLISON ONTO THE POSTS AGAIN! woo-hoo! LOL!

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

29/m/180

CFW less pullups

As rxd: 45,90,100,115x4. 115 may be a PR for me but I just recently started keeping track.

10 reps w/ 45
17 reps w/ nothing

No kipping

Need to shower before they close.

Since I still don't have my pullup bar back, it was hanging rows... with a box of books on my belly. It looked stupid and felt worse, but hey, it was almost like weighted pullups! (heh)

fat bar pronated - 25,50,75,85,88
skinny bar supinated - 25,50,75,85
parallel bar - 25,50,75,85
90 sec b/t sets all coupled with BWT bench practice
bwt-159

Crossfit Jalalabad

Ed: BW 195
50, 60, 65, 70(f), 70, 70, 70(f)

Jason: BW 190
50, 60, 70, 85, 90, 100(f), 100

Muscle-up practice following this did not go so well - good times!

Really struggling at my new poorly equipped gym. 60 is PR.

50, 55, 60(f), 60(f), 55(f), 50, 50

Highest DB weight gym has is 50 so had to use 2 DB for higher weights. Had to do hang from top position of smith machine as well.

I visit family near Geneseo several times a year. Is the barn going to affiliate? I would love to visit next time I'm down that way.

Bethany's rustic garage gym is gorgeous. A perfect scenic photo for a CrossFit 1000 piece puzzle. Poetry.

Love the weighted pullup workouts. Been doing off-book workouts with Primal & CrossFit DC. I miss doing the front page WODs and keeping up with you all. I get some front page WODs in on occasion, but the DC trainers can devise some really evil stuff that smokes me for quite awhile. When you add all 3 together, it's harsh.

Last week, I did 3 days straight days with 100 pullups in each day's WOD. Wrecked my arms, and I had to buy a new pair. Couldn't afford the top shelf Titanium Eva Twordokens' set, but I got a really sweet deal on a slightly used pair of "Sidney Bristow" chrome plated specials, which are adequate if you use a lot of motrin, soft lighting, and a good camera angle. They'll have to do till I can afford a real pair of The Eva T's.

Spider Chick: How do you do it? You write the greatest posts. They make me laugh big time.

bw: 185

As rx'd: 70, 80, 90, 95, 100, 105(f), 105(f)

Nice to see part 4 of the vid.

What do you guys/gals prefer?

- the "swinging" kip - which is the technique taught in the video?
- the "kicking" kip - the technique that the guy at the very end of part 4 uses, and I've also seen Annie use in the Intro to Kipping video as well.

Mine is sorta a hybrid, because the pull up bar at the gym is too low, and I can't swing with my legs straight.

DJ:

Life is grand, Bro. Strugglin' with the rotator cuff but that's only a single A problem compared with other folks major league stuff. If you're ever Cleveland way we can swing by Otis My Man's place for a WOD...the Macallan's on me.

D.

#36 Spider Chick

I don't know if you know this, but there is a great link on homeade arms! They are not like my ghetto rings, they are much nastier! Something like, nickel covered pvc, sand, lashing straps, a lasso (haha) and 24 peanuts!

Bloody hell if I know how to put it all together, but I am sure that someone here has seen the link (unless of course.....it is all...just in my....head?! Nahhhh....)

Heal those arms...we all have some business to attend to come the 22nd at 12:00! Allison, you best get your oversleeping tookas down to DC on time! Clovis and marine brother, make sure you are locked and loaded! Amo jones,make room for the pain! The rest of you that are joining in the fun, can't wait to see you! Anybody else in DC that wants in on the VOMITORIUM at Primal Fitness on the 23rd, give me shout!

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

#34 Simon,

It's been my observation that the "kicking kip" is not as powerful as the "swinging kip". I started out kicking before I figured out how to do the swing. It helped me to get a feel for the rhythm that I would eventually need in the swing. Now I do the swing all the time and I'm quite sure it's stronger. I'll have to measure the two sometime to compare.

That barn is my dream setup!!!

When doing low reps/ high weight sets like today and yesterday, about how long should I rest between sets?

42yom / 145

Exactly the same as last time:

50 / 75 / 100 / 115 / 125 / 135 / 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# - 8
amrap w/45# again - 10
amrap unweighted - 30

Then Tabata treadmill run. 12% and 7mph

What else do I do with this besides the 7 pullups? Sorry...new to the crossfit, but lovin the WODs

50#, 60, 70, 80, 85, 87.5, 90(f) as rx'd

as rxd

3 min rest between sets

warmup

1x100
1x100
1x100
1x100 F (did not get chin over bar)
1x100 underhanded grip
1x100 underhanded grip
1x100 underhanded grip
2x88 back to regular over handed wide grip

last time on 11/26
112,112(underhanded) for 4 sets, 95 (overhanded) for 3 sets

M/30/5'7/185
50,70,90(PR),90(I got it, but barely),80,80,80
After this I practiced heavy fran, then attempted max kipping pullups, and got a PR of 32

38/M/224#
25.8# in backpack
Dead hang pull-ups outside on kids wood swingset.
25 degrees with 25 mph wind and snow on ground. (Sounds bad, but wasn't)

After 13 days in CF I'm looking a little better and feeling a whole lot better. Fourteen days ago I weighed 229#. I'm hoping to see 215# again.

Thanks for the free site!

Brian -195BW -70/60/60/60/60/60/60
Greg - 195BW - 30/30/30/30/30/30/45

#43 mickey

As long as you need to to go back into strong. 2 minutes would be the general suggestion though.
Correction, that would be MY general suggestion, some may agree or disagree.
My .02.

~J~

m/33/175

45
55
65 PR from last time
70
75
80 PR today!
85(F)

I get excited every time about the improvement. It's unreal. The first time I did this I only pulled 45!

44/178

All in KG's:
24, 32, 40, 45, 47.5 almost, 47.5, 47.5 no way.

Good to have my training partner back.

Wow! Almost spit my coffee all over my keyboard this morning when, alas, my humble crossfitting abode was on the main page! Thank you Coach for posting it! I love you guys! Going to go out there and play "Rocky" right now!

1x75
1x85
1x95(fail)
1x90(pretty darn close)
1x80
1x85
1x75
1x75
1x75

5/10/15/20/25/30/35F/35 chin-up good

SWEET PIC, REPRESENTING CENTRAL NY.

Worked out at CROSSFIT CNY today with Scott Bradley and his crew, great workout, great people, I will definitely be back.
5 rounds
5 reps 1 arm DB swing each arm 35lbs
5 reps 1 arm DB snatch each arm 35lbs
10 burpees
6:52
Thanks for the dead lift pointers Scott.

Crossfit ALBANY DEC 23rd, 12:00PM.

10
20
30
40
50
55 (F)
50

RE training with your significant other-

I introduced my then boyfriend, now fiance to CrossFit last spring, shortly after getting involved with it myself. At first, he was annoyed by my excitement, and how I always told him what people were posting here. Now he's at the local CrossFit 3 nights a week. We're finding a balance- I try to not coach him and he tries to tolerate my total enthusiasm, and we're beginning to enjoy sharing this.

Good luck to everyone who wants to bring someone into the flock. Now I am off for a great Zone breakfast then off to my boot camp at CrossFitHEL- can't wait and will post when I get home.

CFWU- MInus pu's
7 regular pu's. No weight, but no jumping!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Mark
61,64,67,70,72,75,75

M/23/210/6.4

new pr - 67 lbs. (plus my 210 lbs.)

new prs in the last ten days:

92.5 kg clean & jerk
90 lb./100 lb. turkish get-up
80 kg overhead squat
6:31 Fran
free handstand for 5 seconds

44/m/158#

40,45,60,70(fail),70(fail),50,50,50

pr of 65 last time

Bethany,
Place looks great! Reminds me of those snowy days in Rochester. Thanks again for coming to my cert.
and dig in for a long winter. Andy

Head Cold
3 Mile Run....22:58
Then
50 SitUps
then
10 Pull-Up's

M/32/180

as rx'd
55
65
70
75
80(PR)
80
80

23/M/199lb
70x7
Feelin real weak time for a couple days off.

#43 mickey and #50 JroCk

I tried waiting "longer than usual" to go for a pr today on the weighted PU, and while I don't have any real evidence to back this up, it felt like I waited TOO long. When we did this WOD last month I was able to get a PR by going about 45 seconds to a minute between the middle sets. Be interested to hear what people who know a lot more about this than I have to say on the subject, but definitely got the sense that I let too much time go between sets and lost whatever warmup/momentum i had going toward the new pr.

Can i do the work out of the day twice a day.. AM/PM or should i do the wod AM and find a another work-out for the PM. I just want to do more in the gym. i havea fire physical exam coming up in marhc.. and i am used to hard physical farm work.. but i need to get into great shape fast.. I willtake the days off taht i am supposed too.. amybe a little light swimming .. Any suggestions PLEASE

Chris (31/m/170)
45/45/55/65/55/55(F)/45

Julie did body rows. The kids shivered as they recovered from playing in the snow.

M/38/72"/155
WU - BWU + light weight oly work for 30min

PUs BWx10, 45x5
90, 100, 110, 120f, 110, 115pr, 115f

500m Row (new at gym so this is baseline)
1:38.9

I'm going to DC this week so I plan on going to the PM sessions at Primal on Tues and Wed. Can't wait! Bummed I won't still be around for your vomitorium J RocK et al, but have fun.

47/M/6'3"/230
Spent the night in my ITB office, after the Christmas Party last night at Camp Pendleton. Reported to the 52 Area Gym right after Morning Colors to do the WOD first thing. Completed a CFWU, then did a warm up set of weighted pull-ups with 45# x 4 reps.
Weighted pull-ups 1-1-1-1-1-1-1 reps: 75/80/85/90/95/100/105 (failed)
I equaled my PR from last time we did this WOD. Getting much more comfortable with the heavy weights. Heading to my home in Big Bear for tonight, then back down here tomorrow afternoon for the week. I love CrossFit! Like I told a friend yesterday who is a CrossFit skeptic and hater (Jimbo) – “I not only drank the Kool-Aid, I pour it now!”

24/M/140

45
90
115 (f)
115 (f)
110
110
110
110

Did that AFTER doing:
1000 meter row
25x 54 lb kb snatch right hand
25x 54 lb kb snatch left hand
50 box jumps
1000 meter row

Time to go flush the lactic acid out of my system with some vodka!

I did the 7 with 50 pounds in a backpack and then 4 sets of 10 without weight.

That barn gararge is gorgeous!

No WOD today - going for a run instead.

Happy Holidays!

had big hopes for ths one.... failed miserably... no century mark for me....
CFWUx3
70/75/75/80/85/85(f)/65

Think I tweeked my back on # 6.... had to drop down...
then 15x4
20,18,16,14,12,10,9....1 dips
2 new people out tonight, see if they keep at it. Maybe we'll have a crossfit FOB Hughie...

Scotty: M/33/152
45/50/55/60/65f/62.5/65f

By the Power of GreySkull!

Justin: M/33/215
45f/25f/15f/10f/5f/2.5/5f

ummm...I think Justin got the bird flu.

Worked out with Scott and met some new people. I now have some serious competition. I'm looking forward to training with Josh and learning from him and I'm really excited about the possibility of Scott getting a "box" to work out in. I will do the WOD tonight with Chris hopefully I can nail 100lbs, we'll see!

32/m/160#

70
80
90
95
95(F)
85
80

finished w/ a ring workout including push-ups, dips, L-sits, and 5 muscle-ups..

GUARAV-I always tell my fellow trainers that training a girlfriend or family can be synonymous to baptizing a cat. Good Luck.

#69 costolo

Like I said, very general statement of 2 minutes. Some take more, some take less, some need more, some need less. Trial and error. Find what works for you will take a little time. Patience.

#70 Kenneth

am/pm doesn't matter. Two WOD's a day are not recommended. Even some of the elite of elites do not hit two a day. Hit your WOD as hard and as intense as possible (safety first), give it your all, and the results will come. And they will come faster via crossfit training than other "conventional" or "globo-gym" training. The asthetics will be a byproduct that comes from being healthy and fit! It comes hard, it comes fast...and you get to have your Zone and eat it too!

Hope it helped. Nonetheless, just one man's opinion.

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

bw 90 kg
pull-ups: 1x 20-20-40F-40F-2x30-2x30-2x30 kg. Aprow 2-3 min rest between sets.
During the rest period I practised free standing hand stand and hspu.

Have fun, Johan

44/76"/195

25/50/60/70/75/85-F/85-F

42yom 188lbs

First time doing this one. Every time it came up something happened that I couldn't do it. So I was excited. Had no idea where to start though...

Weighted PU 1-1-1-1-1-1-1

25 - 35 - 40 - 45 - 50 - 50(had to kick the knees up to get the chin just over the bar) - 45.

Then 5 more reps with 25lbs.

Post WOD:
Practice kipping PU on the fat bar(4 x 12-15reps).

WU
.5 mi walk on treadmill
WOD
60/70/80/90/100/100/100

J rock Thanx dude.. I am very new to this so i am willing and eager to listen to anyones opinion. I will for sure give it my all. thanxs again

I did the following in 1 hour this morning.

Row 2K meters
Crossfit WOD
3 sets of overheads, situps, back ext., assisted pullups, and dips.

Berguner warmup
transition exercises for the snatch (12/07 Journal)

WOD - 1-1-1-1-1-1-2

How long r u supposed to rest in between sets or no rest? I did 1 minute.

33M / 187# / WOD #222 / CFT 845

CFWU, then Weighted PU 75(f), 65(f), 50, 50, 50, 55, 55, 60, 60, followed by 10 x regular chins.

Finished w/1000m row in 3:42.

#70 Kenneth--spend your extra energy working your weak area(s) of the fire exam. Maybe ask the question in the "Digital Coaching" or "Fitness" sections of the Message Board with a detailed description of the exam events. It's a good place to get experienced coaching/recommendations.

39/190bwt

123-1

Oh ya...

I did the WOD with just my bodyweight: 200lbs.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Weighted pull ups 20lbs x 5 – 30lbs x 3.

Weighted Pull Ups:
40lbs x 1
50lbs x 1
60lbs x 1
70lbs x 1
80lbs x 1
90lbs x 1
100lbs x Fail (3” short)
3 minutes rest per set. All with pronated grip. Foam roll after.
Compared to 071126: +10lbs.

46 yom 160#
Combined today and yesterdays workout.

Did weighted pullups after each set of Presses and Push Presses. Didn't max out on the overhead stuff stil rehabing my shoulder. But it's starting to feel a lot better.

Press 95x3/105x3/115x3/125x3/135x3
Pullups 50x4/50x4/50x4/60x3/60x3/75x2/80x1/80x1/80x1/80x1
Push Press 135x3 5 times
Push Jerk 135x5 3 times (stopped after 3 sets shoulder was beginning to hurt)

I am so jealous. I want a barn like that.

28m/205/6'2"

Went in to One World to do the pull-up WOD and the 8am class was just firing up. Freddy had the WOD from the games posted(which I have never done) so I gave it a try.

16:16

1000m row
5 rds:
25 pull-ups
7 push jerks(135#)

ripped a callus with ten pull-ups to go. Slowed me down a little, could have been sub 16.

Love the barn..old school roughnecks! All CrossFit gyms should look like that. Especially love the unlimited supply of gym chalk on the ground outside. Where can I get a dump truck load here in Florida?

Hey, I have a great idea since it is Christmas time... a 12 days of Christmas workout. Just like the song, you do #1, then #2, #1 and then 3,2,1 then 4,3,2,1. etc etc. until you get to 12,11,10,9,8,7,6,5,4,3,2,1.

#1 - 100 jump ropes
#2 - 2 push ups
#3 - 3 pull ups
#4 - 4 thrusters
#5 - 5 jumping high knees
#6 - 6 sumo deadlift high pulls
#7 - 7 kettlebell swings
#8 - 8 ring dips
#9 - 9 air squats
#10 - 10 presses
#11 - 11 wall ball
#12 - burpees

Tell me what you think!

30/m/185

85
90
95
100
105
110
115(f)

elbow tendonitis keeping me away from pull-ups, so home-made workouts last 2 days.

Yesterday, as many rounds in 20 minutes of:
5 sandbag (~70 lbs) pwr clean and overhead however
5 sandbag squats
15 seconds (about 20-25 paces) of sandbag carries

12 rounds exactly

Today, modified FGB

3 rounds of:

With vest:
wall ball (28, 28, 24) low ceiling
sandbag power cleans (5, 6, 7)
sandbag o'head presses (14, 15, 15)
Box jump (18, 17, 18)
Burpees (10, 10, 11)

Then 68 speed push-ups in 30s. Then 3-3 min rounds on the bag and 1- 2 min round of sandbag bridges and ground work.

Weighted pull-ups... that's funny. Incorporated pull-ups into a different workout:

Nicole. Lost track of how many rounds I did in twenty minutes, though! I think it was 7 or 8? Indoor treadmill @ 7.3 mph and assisted pull-ups at -60 lbs.

22.5# - matched pb
switched to parallel grip - 30#

post: 65# thursters for time of the following reps, 5 min rest in between each
21 - 1:01
15 - 37 sec
9 - 19 sec

happy with output today as i am suffering from a sore throat and lack of sleep

28/m/210

85
90
95
100
105
110
115(f)

29/f/110

weighted pull-ups:

25-30-40-40-45-50(f)-50-53(PR)

pre: class at crossfit seattle
3x15
push-ups
pull-ups
sit-ups
squats

6x5 back squat: all done at 110#

yesterday:

Shoulder press 80x1, 85x1, 90x1, 95(f), 95(f)
Push press: 85x3, 85x3, 90x3, 90x3, 95x3
Push Jerk: 95x5, 100x5, 105x5, 105x4 (fail on last rep), 110x5

Less than enthusiastic to do this workout again-boring...

As rx'd

Started with 90 lbs.
Finished with 115 lbs.

Ran 5 miles aferwards on treadmill just to justify the gas it took to go to the gym.

Excuse the tude :)

46 199

30,50,60,70pr,75f,60,60,

44/M/6'/185

WARM-UP: 20 BODY WEIGHT HANG PULL-UPS.

WOD: 2-25, 2-35, 2-45, 2-55, 2-65, 2-75, 1-85 (A PR)

THEN DID 10 BODY WEIGHT HANG PULL-UPS. FELT REAL EASY AFTER THE WEIGHTED PULLS. THOUGHT I WAS GOING THROUGH THE GARAGE ROOF.

I HAVE A GARAGE GYM THAT SCARES THE STRAIGHTS. I DO WELDING AND METAL FAB ON MY OFF TIME SO MOST OF MY STUFF IS HOMEMADE. I'M NOW BUILDING A 20 FOOT POLE TO HANG A CLIMBING ROPE AND RINGS OF MY OWN THAT SANTA MAY BRING SOON. YES, I GET FUNNY LOOKS FROM MY NEIGHBORS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

CFWU

55lbs for all reps:

1, 3, 3, 4, 4, 4, 3

can't find a belt to hang weight at our gym. stuck holding a dumbell between my legs.

35
55
60
65
70
80
90 - PR!

CAM,

STRONG WORK! MY GOAL IS 100 POUNDS FOR THIS WOD.

SOMEDAY I'LL GET IT. MY HATS OFF TO ANYONE ALREADY AT THAT POINT.

ROBERT S.
TUCSON, AZ.

M/221/33

1@10#, 1@20#, 1@30#, 1@40#, 1@50, 1@50#, 1@50#

Hi from over the pond :-)

34/m/145
WOD
84
84
84
84
84
84
84f (Lips over the bar but not chin)
75 One extra to finish on a good note!!! ;-)

1st time posting, been Crossfitting for about 2 months now and loving it. No more back pain and feeling allot better than I have done in a while. Now I just need to convince the Met Police that Crossfit is the way forward to get all our doughnut eating Bobbies fit for duty!

Check six

Richie

32 m 192

I forgot to say I love the barn! So cool! So so cool! I am jealous! I think I want to turn my studio into a barn now! That's write, tear down the studio...I wann a old barn there in place!! LOL!

Thanks for part 4 Annie! It helps so much with training others!

Did HeavyFran today. (135lb thruster/45lbweighted pullups ...15-12-9)
as rx'd
8:23

I underestimated the heavyfran today! She bout whooped my tail! Thank you fran!

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

still cant post on navyseals.com. sorry guys, hope im not bugging anyone. but posting keeps me motivated.
male-24-80kgs
five rounds of
15 65 lbs thrusters
15 kb swings 50 lbs
30 situps
500 m row

i subbed the kb swings with 20 20kg swings cause thats the biggest dumbell at the gym
subbed situps with ghd situps 15 x so as not to get the bench sweaty
subbed row with sdlhp

all in all 26.44

happy with the number

crossfit moscow -- me

39/M/5'10"/195 lbs.

Bear in mind, I just started doing pullups this week again after 18 years of not doing them. I realized that I could do at least a partial pullup on the underside of the concrete stairs outside my aparment door. Of course, clearance is limited and I lift myself until I feel my head touch the step above. This will do until my again faster bar arrives. Anyway, let the shame flow.

Pullups 3 bw to warmup, 10, 15, 15, 10, bw, bw, bw.

Consider mine a cautionary tale of horror for your children. "This is what will happen to you if you don't do your Crossfit!"

"Mommy! Mommy! Daddy told me a scary story! It's not true is it?"

BTW, that barn rocks!

28/m/187

70-75-80-85-87.5-90(f)-90(f)

5 off PR, but used a slightly different weight-holding system that doesn't allow for any kipping.

30-40-50-60-70-80-90pr

Didn't we just do this? I was really hoping to see better results than last time, but I don't think there was enough time in between to see gains.
Right now I'm using a belt and chain to hold plates for weighted pull ups. Anyone else find this makes kipping nearly impossible? Any suggestions.

M/27/180/5'9"/5% Body Fat

1-35#
2-45#
3-55#
4-65#
5-70#
6-75#
7-85# [Almost, but still a fail]

Three sets of 10 pull ups after.

bw = 185lb
wieghted Pullups 1-1-1-1-1-1-1
65-75-85-95-102-107-112lb

M/39/6'2"/200

Unable to do this WOD at home. Subbed "Nicole"

.25mi Run (Treadmill)
Max PU

Last time; 070809 (unposted)
7,6,6,6,5,5 + .25mi

This time;
14,11,10,10,10,9 + .14mi

Is that Barn CF Gym an affiliate? I'd like to see more pics of their setup or their website.

WU: 400m run, CFWUx3 + 3x15 med ball cleans

WOD: 25(pr) 30(pr) 35(pr) 41(f - slipped a bit) 41(pr) 46(pr) 51(pr -just barely got that one)

This really blows my mind. The most I could do last time I did this WOD (October), +20 was the most I could do! Every time I put more weight on the belt today was a PR! Thanks Coach!

40/M/170

This was first crack at weighted pulls. I don't have a pullup bar at home, so I used an I-beam, which makes gripping a very interesting challenge...

45, 55, 65, 75, 85(f), 85(f), 80 (PR)

29/M/175

Subbed "Donkey Kong" (sans stair runs): 8:51
Right trap is locked up from yesterday's workout, and I didn't think the heavy pull-ups would be wise. Hoping the kb swings will loosen it up in time for the snow shoveling I'll be doing tomorrow.

Been kind of disappointed with CF the past few weeks. I think there's been a little too much emphasis on strength training, with low repetition lifts. What happened to the heavy breathing, head about to explode workouts, with pukie knocking at the door? I think it's been over 2 weeks since HSPU were even in the WOD.

It's been awhile since we've had those types of workouts. I remember the time a couple months ago, when Linda was followed by Murph, and then another high-intensity workout to conclude the set.

Anyway, that's my gripe. I think I'll do something like Cindy today.

40m/72/182
Thought it was 10 rather than seven, no harm.
25,30,35,40(f),35,40,40,40,50,50(f)
Mental intensity makes a difference, as well as a low bar that allows for a bit of a push up (not quite a jump) on the last two reps.

28/m/195

50
60
70
80
90
100(PR)
110(PR again)

23m/6'5"/220

30/45/50/55/60/65/70
(start heavier next time)

used 50lb weight vest this time

total weight
65
75
80
85
90(pr)
95(f)
95(f)

Maxed at 85lbs

Followed by Michael

bw 194

1)BW+45#
2)+70
3)+90
4)+90

Ran out of time

40y/o M
75" 200#
...so heres how my am went so far...went fising, forgot gloves, froze, beached the boat and by the time I got the trailer in the water my boat was floating away. So I stood there hoping not too many people would notice while I waited for Mother Nature to blow the boat to the dock...(I almost took the Nestea Plunge, but my inherent laziness kicked in so I just waited)...then CFWUx3
Weighted pullups
90#
100#
110#
120# (f@90deg)
115# PR
115# (f@90deg)
100#

46 y/o male 153#
wide pronated grip - all strict no kip
44/54/59/66/68.5(f)/68.5/71/73.5(f)/73.5(f)
73.5 mixed grip
77/81.5(f) supinated grip
active rest periods...rested 90sec then alternated btw amrap push ups and sit ups then 90 sec rest before the chins again.
amrap push ups - 52/40/34 - 52 was a huge pb!
amrap anchored sit ups - 63
amrap AbMat sit ups - 31 (started sliding too much)
amrap GHD sit ups - 30
post: wall ball practice only 12# for 50 reps - 1:47 Weight was too light but still broken into 30/20 so more breathing practice.

as rx'd, normal grip

40-45-50-55-60-65(f)-65

32/m/215/6'5"

105
115
115
110
110
110
105

#124 Ben,

I noticed that too, but I figured its coming soon than later - just be careful what you wish for....

Todays WOD, as rx'd
80 lbs
80
85
85
87.5 (PR)
87.5
90 (PR, but switched to a inward grip, so doesn't count in my books)

cool. i just started crossfit a few weeks. its great!

25 yr old male
5'3" 158

using rings

bodyweight
25 lbs
50 lbs
75 lbs
90 lbs
100 lbs
105 lbs completed!
115 lbs failed =(

I did the WOD's before my wife when I was introducing her, that way she didn't feel bad getting crushed. The WOD's can be embarrassing if you come from a BB background. Fran was my first WOD, and I distinctly remember being so humiliated when I finished. Now she does an excellent job motivating me, mostly by calling me by girls names.

J roCk- We are locked and loaded. And I am glad you are already calling Primal a vomitorium, that way I won't feel so bad when I loose all Friday's meals on their floor.

pre-cfwux2, bwux2, hang snatch practise
wod-pronated kipping-30,40,45,49,54,59,61.5f
supinated kipping-61.5,66,71,73.5,76f
PR in both
post-50 wall balls 20# for time-1:49

m/42/73kg
25 kg
30
35 (PR)
30
30
25x2
25x2

50/M/155

95
145 f,
135 1-2 inches from making it
125
125
125

I've done this workout 3 different ways, db between ankles, belt around waist with a chain, and backpack with plates. There are a bunch of folks on this posting who would be able to do a LOT more weight, OPT to name just one, if they switched to the backpack method.

36/M/179

65, 65, 70, 75, 80, 85, 85

#139 mas

do you use a special backpack to put 125 lbs in it, or do you find most normal backpacks can handle that?

m/33/70/202

120
125f
110x5setsx1rep
did all reps with supinated(chin-up)grip

BW = 149 (45, 50, 55, 60, 65, 70, 75(PR))

Tough week, exams had me so sidetracked (I guess, not really sidetracked.) Just so focused that I had little thought to allocate to anything else.

I feel like poop; horrible sleep, horrible food, and no CF for almost a week. I haven't even had time to check the site. I went into CF withdrawl, and my coping mechanism became telling everyone in my study groups about the benefits of CF and my general take on health/fitness/nutrition.

I often forget how far some of have wondered away from the ideas of mainstream fitness ideology. I was told I should eat every 2 hours my someone, and he had proof-his buddy is a personal trainer. I don't even try to explain the benefits of Intermitant Fasting or why I engest such copious amounts of fat.

I keep it simple for most people when they seek advice and say "Zone". I think brining up the idea of shooting olive oil is enough for them not just turn off to any future advice, but would also make them think I a bit looney.

Well, what I really wanted to say before my manic sleep deprived mind took over was: Hell yeah, I come back and get to do some weighted pulls ups, nothing beats this. Of everything I do at my gym, 1 rep max pulls ups seem to be the most destracting to fellow patrons. Sleeply time. Kyle S.

33/M/209
strict pull-ups
20
40
40
40
40
40 - missed
40

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

15-20-30-35-40-45-50(overhand PR)

I had gas left in the tank, so I kept going...

Bonus round, all underhand: 55-60-65 (failed, but got very close)

Last time was 10-15-20-25-30-35-45(f), bonus: 40(f)

I can't believe I improved that much in only three weeks, with a week and a half off to move to boot. This time I held my breath before pulling, stomped my feet, and thought angry thoughts. Each of those seemed to help, so I'll do them from here on out.

29yo/M/6'4"/201
88
93.5
99
104.5
110
121
121(F)
My PR was 123#, but now I'm 4# heavier. Does that mean 121# is my new PR??

32yo/F/5'10"/155#
15
20
25
30
35
35
30

60,70,75,80,85,90,90

Failed the 90 #s barely.

Next time it will happen!

Tabata Squats: 19.
Should have done 20 or something. Was stopping a few seconds before the time was up most rounds.

Weighted Pull-ups
8kg (pull-up)
12kg (pull-up)
16kg (chin-up)
20kg (chin-up) failed
16kg + 5lb (chin-up) failed

16kg + 2 1/2 (chin-up) 37.7 GOT IT easy First time with weighted pull-ups so this is a PR

Yesterdays WOD

Press 70, 75, 77, 79, 80 (PR by 5)
Push Press 80, 95, 105, 110, 110 turned into more of a jerk at the end
Push Jerks 110, Can't find the card and my memory is fuzzy
next set either stayed at 110 or went to 115- either way I got 3 then failed and almost killed myself. The barbell went backwards
3rd and final set- 95 x 5 CAKE

1rm push jerk is 120. Silly trying to do 10 pounds off that for 5. Oh well. I'll be able to do it next time around.

Had to rush out for a conditioning training session with Erik Owings. Good times.

I wish I could live in a gym.

124 Ben. Be careful what you wish for. Brace yourself. It's coming. :) bwwahahaha

61/m/178/6'

CFWU x 3

WOD weighted pullups 7x1
40/50/60/70(pr)/70/60/60

Cleans 3x5x105

pullups 10/10

I appreciate JRock's enthusiasm, but I'm concerned that he would be incapable of communicating without the aid of the exclamation point.

;)

Good looking barn. Hope that's not asbestos in between the roof joists...

42yo/185#

Warmed up by joining the One World 40 Pull-up Club! Woohoo!

Left me a bit spent. Off my PR by a bunch, but I am still stoked!

83/83/92/103/115f/115f/115f

m/28/190/6'0"

25
50
60
65
70
75
80(f)

34/M/77kg

As Rx'd:

30kg
35
35
30
30
30
30

M/47 (for a little bit longer)/150

Subbed this from an affiliate:

4 Rounds for time
Run 400M
Row 750M
Jump Rope 100 singles

26 min. or so (stop watch malfunction so used wall clock).

1x20
1x40
1x60

then my stupid strap broke that I was using. pretty much done there for this work out. that's still up 5lbs over my last max and I'm sure I had more in me. so be it

have a great day everyone!

Jennie: 26 F 160 5'9"
"Weighted Pull-ups"
10#-10#-12#-12#-15#-15#-15#

Shelly: 30 F 130 5'4"
"Weighted Pull-ups"
0#-3#-3#(und)-5#(und)-8#(und)-8#(und)-8#(und)

35/m/70/170
Amundson(-)pullups 400m jog wu
WOD 55,60,65,70,75,80(f-nose),80(f-eyes)
21-15-9 35lb kb swings and alternating 20lb kb presses
10 burpees

bw 120/f/39
worked up to 60.3:)
no kip- used belt

5'7 190lb 25yo male

Stretch, 20pushups, 2X20dips, 2x20backextension

Pullups
2x2-25lbs
2x2-30lbs
1x6-45lbs

Tabata Run I did half and then the other half on bike.

Strecth, 20k2e

I think tommorow is going to be something hardcore.

36yom/6'/205

75
80
85
90
90
90
90 f

35,55,75,95,100f,90,85

Been doin Rippetoe's SS program, thought I'd do this WOD cuz I just love pull ups so dang much.

21/M/175 lbs

25-30-40-45-55-60(PR!)-60 (barely got chin over bar)

3-5 minutes rest between each. Used pronated grip on first 4, supinated on last 3.

This time last year I couldn't do a single real pullup. Thanks CF!

weighted pullups - 2x7

50,60,70,75(x4)

Clovis, # 141, it's an old Jandd internal frame backpack and weighs 4.5 lbs. On my 145 attempt I had two 45 lb. plates and two 25 lb. plates, (and a six-pack of Negra Modelo--Kidding). I always get into and out of it very gingerly, and I can barely walk with it on. I wouldn't want to conjecture about the abilities of other backpacks.

Cheers.

31/f/136
My first time doing weighted pull-ups. It was hard to kip with weight hanging around my waist. I think I might have some bruises.

2.5/5/10/15/20/25(f)/25 (barely got my chin up to the bar)

I should have gotten this on video. There was some definite creativity in the way I strapped that 25# plate to myself ... hahahaha...

Then afterward :

10-8-6-4-2
pull-ups
24" box hops
dumbbell swings (30#)
burpees
dips
250M row before, after, & between rounds

Gotta get ready for that cert in Feb!

Werd, ya'll.

fun PM workout
3rounds
10 turkish getups with 25lb plate
10 sandbag power clean and push press with 50 lb bag
.1 mile run, 8.7mph on treadmill (only goes that high) worked on POSE method.
16:30
getups take alot of time

Weighted pullups, something I need to add to the list of things I should work on.
35, 40, 40, 45, 45, 45, 50
I did one of each: palms forward, alt switch grip, so 3 reps for each weight.

35
50
60
75 PR
80 (f)
80 (f)
75 (f)

I think my last PR was 45. Great Improvement.

hey guys thanks so much for ur posts
I'll be taking ur words of advice J Rock and suggest a good 21-15-9 to her. I'm sure it'll kick my butt as much as it will define hers

Happy Crossfitting!

CFWU(-pullups)x3

WOD (in lbs.)
65-70-75-80-80-85(PR)-85
I think I might have had 90 in me, don't know why I didn't at least try it.

Post: Couple games of basketball.

Still need lots of work and help on my pull-ups. Did 5 rounds of pull-ups max reps using assistance band today---How embarassing :( So so so want to be able to do kipping pull-ups.

34/M/6-01/185

70, 65 (can't add), 80, 80 85, 90, 90(f)

I did a pull-up last week with an #80 dumbell in full uniform, which is probably better than any of these today.

Not feelin it today.
75
100
125
135 f nose
130
120
125 f nose
100
75
50
25

Not feeling it today either

45,70,70,75,80,80,75

25m/170

45-50-50-55-55-60-60fail

As RXed.

Worked up to 52.5 and then did the 7 1 rep sets with that.

An interesting lesson: I can take much more weight if I ware my backpack on my front.

40 x 5 Warmup with vest

45x1, 55x1, 65x1, 65x1, 65x1 underhanded

40lb vest x10 consecutive pullups
rest
40lb vest x15pullups

25, 45, 70, 90, 95(f), 95 (PR!), 70

Post: 45lb Weighted PU 5-4-3-2-1
25lb Weighted PU 5-4-3-2-1

I could probably get away with doing this WOD but common sense and good judgment is telling me to rest. I am going to try and stay off my feet until at least 20071222, my first doctors appt.

34m/6'4/210

85
95
100
105
110
110
110

26/M/166#

Weighted chin-ups w/ db held at the knees, dead hang.

37.5, 40, 45, 50, 55 (PR), 60 Fail at half way.

Pre - 150 single rope jumps, Greg A. w/u -pull-ups +push-ups.
Post - 12 K2E, 10 L-pull-ups, Row 2000m 8:30. Stretch.

26/m/151/5'6"

cfwux2, 25lbx3, 45lbx2

70
80
90f
90
100f
100f
90

followed with 10x5lb 'L' pullups and 10 kipping pullups

10 'L' pullups

burn out kipping pullups (22)

CFWU
25/4 wu
50/1; 55/1; 60/1; 65/1; 70/1; 75/0/1; 80/0/0/0; 75/1
M/46/195/72"

Anthony (M/29/170)

BJJ open mat - 2 hours - rolled about 10 rounds.

d - 29m/170

70,80,90,100,105,110,115,120,125(chin to bar, not above)

previous best was 105

j - 33f/125

50,55,60,65,70,75(fx2),70

30/40/50/60/70(f)/65(f)/65(f)

up to 45#

7x1
90lbs
1 min rest
Done after heavy back work.

25,45,55,65,70,70,70(f)
25x6
BWx10

110 120 130 135(F) 135(missed by 1") 120(F) 110. No change from last time. Followed with 5 MU's as fast as possible, then 30 ring dips fast as possible at st. 5.

Age 35
BW 148#

As rx'd:

70, 75, 80, 80, 80, 85, 90, 85

33/170/M
5x25
55
75
85
90
95
100 (ties PR)
100 (fail)

28 yom, 180 lbs

80, 80, 80, 80, 100, 90, 80X2 lbs

Stuck at the station, not the best setup for weighted pullups, ankle rub was brutal today, previous pr is 120 lbs

21 yom, 192lbs

45, 55, 65, 75, 85(F), 70, 75 lbs.

I think my PB is around 77lbs, so I'm pretty happy.

29 yo male
BW 205#

As rx'd:
20
30
40
60 (PR)
60 (fail)
55
50
45

Previous PR for this was 35# so I am very happy.

t
28yo M/5'11"
155lbs
8lbs,8lbs+2kg,8lbs+4kg,8lbs+4kg,6kg,6kg,8lbs+2kg
j
29yoF/5'2"
108lbs
on pullup machine
-50,-40,-30,-30,-30,-30,-30

Nolan: 45, 70, 95(old pr), 100(new PR!), 90, 95(straight bar alternating grip, miss), 90(straight bar palms toward)
Chris: 25, 35, 45, 55, 60, 62.5, 65

50/M/180
Just got a rower yesterday and my back and arms were a bit sore from the first rower workout. I had a lot of bicep pump from the rower is that normal?
25
35
45
50
50
50
55f

21/m/200

bw: 20
10: 15
25: 10
45: 8
55: 6
70: 3
80: 1
85: 1

31/m/5'11/158

7 reps @ bodyweight only...pullups are my nemisis! Any advise on improving them would be appreciated as I have always been weak on pullups!

wod as rx'd
25, 45, 45, 60, 60, 60, 60

Not my best day, but better than last time.
PR: 70# Last: 35#

Today: 35#, 40#, 45#, 50#, 50#, 55# (not quite), 45#

46 / 171

53-70-88F-76-70(2)-70(2)-76

Good to be back.

45,70,80,90(barely),90(fail, chin almost to bar), 90(fail, not even close),70

All reps with 65# son hanging from my waist. bw=245

mas- thanks

cheers!

110 120 130 135(F) 135(F by 1") 120(F) 110. Followed by 5 MU's, then 30 ring dips as fast as I could(which wasn't that fast). Tied old PR.

FireSmac is now Scott MacArthur, no filter problems...

M/34/5'9/167#/cft=865

MyWU, then 4 min of tabata sprints
WOD=90,97.5,100.110 to chin, 110 to chin, 110, 115 to mouth. All underhanded.
EVERYTHING about 95.5 was a PR. I've always hung the weights off my old rescue harness, but tonight I put them in front of my legs, instead of behind. Not sure if that could have been the difference?

Way to put your son to work, Mark Redding.

m/29/225

45
80
90
95
100(failed, 3/4)
90(barely)
80
45

holy mhlane #45
1/2 bodyweight added is impressive but full bodyweight added is out of this world.

PRE: CFWU x 3 (minus PU's)
as Rx'd
45# x 1
65# x 1
80# x 1
90# x 1 (PR)
90# x fail (tried twice, underhand and overhand)
80# x 1
85# x 1
POST: PU's 25# x 20 (opposing grip, had not tried this grip thought I would give it a shot)
9,6,5

39/m/201#/565CFT

BW-40#
BW-25#
BW-10#
BW
BW (f)
BW (f)
BW-10#

45,70,75,80,81.5,82
Various grips

#201 'Old_Guy' (what does that make me?):

To answer your question:
No it's not normal to get a biceps pump when you're rowing; unless you're deliberately trying to get an arms workout. It's very common for people new to erging to 'row with their arms' instead of their (much stronger) legs. For all but about the last 1/3 of the drive the force should come predominantly from drving your legs hard - with your back, shoulders and arms braced to provide a solid lever to transmit the force through to the handle. Rule-of-thumb is that you don't start leaning back and pulling the handle in towards your stomach until your hands just pass over your knees (depends on your particular anatomical proportions a bit). So as your legs approach full extension the force on the handle has to be increasingly provided by your arms and lower back.

Once you've discovered the power of rowing is in your legs and a strong back rather than your arms you'll find your performance improves dramatically.

Off to the gym now to try this crazy weighted pull-up 'workout'. You guys who can pull your body weight plus another 50kg or so are awesome :-)

M 59yr 84kg

30/M/5'10"/182

65-70-75(PR)-80(f)-75-75-75(barely)-70

Previous PR was 70#... and I just barely got that.

Good warm-up with kipping and straight sets

45/90/115/125/135(fail)/90(X2)/45(X5)

10lbs better than last time, though I'm not absolutely sure I got my chin over the bar on the 125.

34 yr old male,
5'5", 145lbs

75
90
90
115
115
115 (fail)

BW: 220
1 x 25lb
1 x 25lb
1 x 35lb
1 x 45lb
1 x 45lb
1 x 45lb
1 x 35lb

weak, life's not the same after a cervical disc herniation.

m/30/191

Used DB between legs:

65,65,75,75,75,80(fail),80(fail)

75 was new PR!

23/m/177

1 x 35lbs
1 x 40lbs
1 x 45lbs
1 x 50lbs
1 x 45lbs
1 x 40lbs
1 x 35lbs

m/205
as rx'd

1. 25lbs
2. 35
3. 45
4. 55 failed
5. 50 failed
6. 25 x 3
7. 25 x 3

85/95/105/110/110/110/110PR

Thanks John, I will slow down and work on my rowing technique.

35/m/185

25lbsX4
35lbsX2
45lbsX1

weight was held with feet or knees; no belt to hang the weight by the waist

50 yo male 5'9' 190 lbs

Hard time figuring out how to hang onto the weight

10/10/15/15/15/20fail/15

25 m 80k
cheated a little n 4-7

60k for all (had to modify with somebody piggybacking on me, she weighted 60k)

21yo\m\235lbs

130lbs 7sets 2reps
45sec rest/sets

12/15/07

Christopher M/13/110
Todd M/38/172

Press 5x1
C-45,65,75f,65,65
T-120,130,140,150,160f

Push Press 5x3
C-75,75,75f,65,65
T-140,160,170,180,180

Push Jerk 5x5
C-65,65,65,65,65
T-160,160,160,160,160

Chins 7x1
C-BW,5,10,15,20PR,25f,25PR
T-35,45,55,65,75,85,95

Fruit Smoothies, fish oil, E, and BBQ turkey (burgers,breasts,and sausage) w/ Broc and Cheese.

90
115
125 (pr)
135
135
125
125

I did the Navyseals.com CF workout from Friday before the pullups. Intense would be a gross understatement.

5 rounds 33:58

65lb Thrusters 15 reps
50lb KB swings 15 reps
30 sit ups
500m row

Felt good until 4th rep my elbow started screaming at me...

45/55/65/75/45/45/45

35, 45, 55, 60, 60, 60, 65

Should have attempted more...

all deadhangs btw...

#233 - speaking of navyseals.com

anyone see that "deck of cards" WOD?
I can't wait to try that one on a Rest Day

BW 70kg
Neutral Grip with Iron Mind Loading Pin& Dip Belt
30kg 1
40kg 1,1
45kg 1,1
50kg 1
55kg 1 assist over bar
50kg 1
55kg 1 assist over bat

Tom m/45/180
CFWU X 3 without pullups

85, 85, 92.5pr, 92.5f, 90, 95pr, 95pr

27f/6'2"/175#

ABC at CrossFit HEL in Portland- Today was 7 hours of instruction, mechanical practice and coaching and 4 workouts.
-Tabata Squat: 13, 12, 12, 12, 12, 12, 12, 12
-Christine I think (3 rounds 510 m run, 12 half BW DLs, 21 20" box jumps): 17:20
-10-10-10 (10 DB thrusters, 10 pull ups, max in 10 minutes) 5 rounds +1
-Fight Gone Bad: total points 180.

phew - might be resting tomorrow. lift hard!

1x50
1x70
1x85
1x100 chin below bar
1x100 same
1x100 same
1x90

BW=149
BW-25-35-45-40-35-35

m/6/165/30
45 lbs

36M/5'10"/175.5

As Rx: 50-70-80-90-95(f)-95(n)-95(n)-95(n)

Wt. included hvy sweats & shoes. N = jumping negatives.

10# heavier than last time + 5# more body weight.

25/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu x 2

WOD:
dumbbell between ankles,
pronated grip: 25 - 30 - 35 - 40
supinated grip: 45 - 50 - 55(f) - 55(pr)- 60(pr!)

post: deadlift practice (worked up to 235),
kipping pull-up practice,
handstand practice

Geneseo is a stone's throw from my home in Farmington. It's great to see Upstate New York representin'!

Hit me up on myspace.

Age 52/BW 250# 7x1 @ BW (nothing added) jumped with a slow lower and another pullup for each set.

50
50
55
60
60
60
60

15-30-35-40-45-50(F)-50(PR)

Overhand grip, weight in kg

M 59yr 84kg

bw 170

40 + 18 lb weight vest
50 + 18 lb weight vest
65 + 18 lb weight vest
70 + 18 lb weight vest
70 + 18 lb weight vest
70 + 18 lb weight vest
70 + 18 lb weight vest (fail)

M50/170

35
45
55
65
75
85F
85F

1k row, cfwu

80, 85, 90, 90, 95, 85, 85

#236 I'm saving that "Deck of Cards" workout for my beat-down tomorrow. It looks really fun! I haven't done the numbers on it to see what the total rep counts will be.

30/35/40/45/50/55 not quite/ 55 again fail

livestrong!

50,55,60,65,70,75,80f,80(1/2)+18lb vest vs
60,65,70,75,80(1/2 way),75(3/4),75 no vest 10/9/07 vs
40, 45, 50, 55, 60, 65, 70+18lb vest. ran 1 mi at 5.5 & 7 mph 3/24/07.

15 min ellip wu 18/18 w/ vest.

m/30/165/

CFWU x3 - subbed push up for the pull ups

25/25/30/30/30/35/35(f)

M/29/5'9"/170

45/55/60/62.5/65/65/65

F/46/115

44/52/57/62/67/70(chin to bar)/57

between: kb swings.

M/19/188
55/60/60/60/60/60/60

45,55,65,75,45x3

20/30/40/55/60/60/65

Rx'd

Couldn't get past 115 again! FAK!

25 6'5" 245

Rx'd 20#-40# (failed @ eyes).

after teaching spin

10 lbs.

39/m/176cm/69kg

+35kg
+40kg
+45kg
+50kg (PR)
+47kg
+47kg
+47kg

Weighted Pull ups- 1-1-1-1-1-1-1
52.5
60
70
80
90
100
105 PR

M 36 5'10" 151#

Watching Annie's videos, practicing front-back-jump-push away.

Regular pullups, 15 rounds of 1 rep each (tried for multiples, but my kipping technique is still weak). (Okay, weighted, if you count the Indian food.) 18 attempted, 3 to nose (fail), 15 complete.

18:54, HR: 139 avg, 163 max

(Thank you, Annie)

Weighted Pullups 1-1-1-1-1-1-1

56/M/185 95, 115,125,135,145 PR, 145, 135

mas, I've been using a hip belt salvaged from an old bacpack and a nylon strap. Do you really think the backpack is better? I'll have to give it a try.

47/F/125 did yesterday's WOD today SP- 45,50,55,60,65PR
PP- 45,50,55,60,65 PJ- 45,50,55,60,60

35,35,45,55,70,70,80

26/M/5'10"/170

70
75
80
85
85
80
80

last three reps with slight kip

100 bicycle kicks

1 girl pull-up (girlfriend on back) (fail - made it 3/4 of the way up)

7 x 1 reps:
20kg
22.5kg
25kg
27.5kg
28.75kg
30kg
30kg

Mike:
50/55/60/65/70/75/85 still had plenty in the tank. Should have gone for 90+

No time for WOD today, so I'll do this one tommorow..

M/51/170

12/16 @ 1700

Warmup: 5 min. bike, 3 rd. mod. CFWU

WOD: 20,40,40,40,50,50(fail),35

Added 3 rd. wt. PUs 20# X 4 reps

5min rope skipping + CFWUx2

WOD:

1x30Kg
1x35Kg
1x40Kg
1x42,5Kg new pr
1x42,5Kg missed
1x42,5Kg missed
1x40KG

65
90
110
115-f
112.5- PR
115-f
115-f

bwt:155
slowly getting back into things
15-20-25-30-35-40-45(f)

23/m/181

90#
100
110
115
120
125 (f)
125 (f)

23/m/185

70#
90 (f)
70
80
90 (f)
90 (f)
90 (f)

46m200#
50#, 60, 70, 80f, 75f, 70

then did max reps of pullups (after some rest) 30 reps

also did my first REALLY UGLY muscleup on a bar. got my forearm up on the bar, then pushed up from there, the negative coming down was much better, so I figure I am making some progress.

BW 174

66/88/99/104.5/110 miss/88

Most sets done with a supinated grip. Did dips between sets with the same weight.

I started off with 55lbs for three reps and then moved to 65lbs with the last four. I did fridays wod prior to this because I missed it due to unit PT. It didnt feel to bad maybe I didnt put out like I thought I did.

24M/6'6"/245lbs

Weighted Pullups: 1-1-1-1-1
95
105
115
125
135

50
60
70
80
90
100 (failed - nose to bar)
100 - got it! (pr)

Also got a muscle-up after the workout! This is only the second time have done a muscleup and both times it was after the weighted pullup workout. I need to do weighted pullups more often!

80 lbs

75lb
80lb
85lb failed
80lb
80lb
80lb
75lb

Bad results today. We started lower last time. I was frustrated.

39f/ 136lbs

1st time doing this. still not very good at pull ups. didn't have weight to strap around waist which sounds easier so had to use dumbbells. So, pretty much dead hang pull ups.

bw
12
12
15 - almost got chin over bar
12
3.5 vest
3.5 vest

I'm not used to going this heavy on the pullups so I took it slow:

45, 55, 65, 70, 80, 90(f), 90(f)

26/m/205

Not giving up though! :)

Holy Cats Dave # 269! That is awesome! And congrats to Belinda on the PR on SP.

Definitely DON'T try the backpack; in fact, I believe you should go back to dumbbells ;)

Had to use dumbells 40, 40, 45, 45, 45, 45, 50

34 M 195

45-80-100-125(F)-115-125-135(PR)

cfwu

90 seconds break between 2 - 4, then minute break for the rest.

30kg/32.5/33.75/35/36.25/37.5/38.75 - last 2 underhand grip.

M/31/197

wu: 50 45# thrusters
15 snatches to 135#

pullups
did 10, need to read better. used a db between the ankles, could not find the dip belt at the gym. Mostly overhand, a few underhand.

75, 75, 75, 85x1x7