Wow - CrossFit Plano!! I gotta get over there!

sweet deal... time to beat another pb

Had a feeling this would come. Been waiting for it for a while :)

This one happened not too long ago. One of my favorites. Been stuck on 17 and change for a while now...

A little confused, so literally only do one pull up the first minute and two the second, or sets of 1 for the first minute and sets of two the second etc.

I am new (just finished first week) and haven't done this one before.

Literally only do one pull up the first minute, and two the second. You can use as many sets as you like each minute in order to complete the amount of pull ups needed for that minute.

I lnove this WOD! Hope everyone had a good weekend! ALOHA

A day of only pullups. This should be fun.
I suck at them, so I hope this helps.

can you use this with other exercises as well, or just pull-ups?

sorry, wrong e-mail address

G'Day. I hope the reviews have been helpful. I'll try to keep it up through January.

The pull-up ladder. Known chez bingo as the pull-up minute repeater (we like esoteric watches).

Get a watch, watch with an alarm, or just a clock with a second hand (you should see the looks I get when I take the only clock in the gym off the wall and take it over to the squat rack).

Do a pull-up. Wait for the rest of the minute. Do two pull-ups. Wait until the end of minute #2. Do three pull-ups. Wait until the end of minute #3. Do 4 pull-ups. Wait until the end of minute #4. Rinse and repeat until you can't finish the # of PU's in that round. For example, you can't do 14 PU in the 14th minute.

Break each set up in any way you choose. Do them straight through if you can. Do 3-3-3 in the 9th minute; 5-5-4 in the 14th, etc. The faster you do them the longer you get to rest before the next minute starts.

What kind of PU should I do? Well, whatever kind of PU you can do that gets you the most number of minutes. The default PU in CF is the kipping PU because it generally allows more work to be accomplished in less time. Can't kip? Do strict hang PU. Can't do an unassisted PU? Use the gravitron, use bands, or do jumping PU (you're a newcomer, though, don't do negatives--nasty stuff called Rhabdomyolysis is much, much more common with eccentric exercises like PU negatives). Got a shoulder issue? Hang underneath the Smith bar and either do bar or ring hanging plank PU. Just remember to record exactly what type of PU you did so that you can compare next time this comes up. We do this one a lot. The CF monsters will be north of 20 minutes on this one.

Is that all there is? Is this all you do? Yup. Did you do a CFWU minus PU? That's part of the work-out. If you still have lots left you didn't do this hard enough. Still not enough? How about doing it with a weight vest or armor. I have a sneaky suspicion we'll see this today.

Oh yeah...expect really odd looks from the rest of the gym denizens in the early minutes while you look at the bar waiting for the buzzer to ring.

3-2-1...Go.

Thanks, Erik.

Another WOD that SOUNDS easy, just like I thought yesterday and the day before would be a breeze. I quickly amended that thought, once I started.

Ahh...more jumping pullups with my friend the laundry pole and Mr. recycling box. HaHa! Sweet, my shoulders are gonna be smoked!

I don't have much...I LOVE CROSSFIT!!!

Sunday musings (before I become wine sodden)...

1) Multi-tasking. Lil' Bingo and his girlfriend are at the table studying for finals. And talking on their cell phones. And talking to each other. And listening to music. And talking with Mrs. Bingo and me. They'd be on MySpace, too, if we hadn't kicked them out of the computer room. Man, I a SO last year's model...

2) Try Viognier. Just trust me on this one.

3) The joy of sport. Mrs. Bingo and I watched Lil' Bingo play a CYO hoops game a couple of hours ago. No standings, no tryouts, everybody plays. What a blast. The boys just couldn't wipe the grins off of their faces the whole game, and they were down until mid-way through the second half. Happy to be with one another, happy to be running, happy that no one yells if they miss a shot (some doozies put up, too). A game for the game of it. I"m not sure who had more fun, Lil' Bingo or his parents.

4) Sheepdogs and Sheep. I don't know why, really, that I've spent so much time with this question on my mind this week. Which am I? Am I a Sheepdog or just one of the sheep? I know we all fancy ourselves at least Sheepdogs at heart here at CF, but I've met and know some who are the real thing. Which one am I? Man...you know, I just don't know.

Sure, I talk a really good game. If backed into a corner or if faced with a threat to my family I'm truly convinced that I'd be the Sheepdog within. But how about the daily stuff, the every day hard decisions where one has both self-interest and the common good on the line? Do I lead when the leading might be unpopular? Do I openly, publicly make the right (hard) choice when there might be consequences if that choice is unpopular at the moment? Can I truly, honestly say that I should be counted among the Sheepdogs?

I don't know. How about if I just accept a position as an Alpha Sheep for the moment, wise enough to follow the obvious Sheepdog in the room.
And perhaps...just maybe...that leaves open the possibility that there lives within a Sheepdog lying in wait.

Just in case.

I'll see you next week...

Of Sheepdogs and Men:
I would argue that a sheepdog is often agreeable and goes along with the flow, when the flow is going well. And, I might add, Sheepdogs take the clock off the wall and over the the squat rack when it is time to do a pull-up ladder.
Not sure where I fall, either. It isn't something I am presently inclined to figure out. First, I need to figure out kipping!

Can't wait for this. These past two days have defiently push me "Elizabeth" - 11:13 I have a question though. I as well as others I'm assuming like to go on vacations or for one reason or another aren't around a gym for a day, two, or a week. Now here's my question. What can I do without a gym or weights because even a day without crossfit drives me nuts. I was thinking like a deck of cards and each card is a certain excercise. Obvious workouts would be tabata pushups or squats. But what about a warmup? My last question is how many days without working out do you start to loose size and stength. I've heard two days, two weeks. I'm sure someone in this large crossfit family can help.

Let the Countdown begin.. 12 days until Newport Beach :D

I'll have to make up the pull ups on Monday at the Box. I'm coaching at South Brooklyn tomorrow. Can't wait to wake up in the morning.

Let the Countdown begin.. 12 days until Newport Beach :D

I'll have to make up the pull ups on Monday at the Box. I'm coaching at South Brooklyn tomorrow. Can't wait to wake up in the morning.

bingo....you're a weirdo. but you make me laugh.

i had lambchops for lunch...

wow.....this one caught me off guard. But I love this one.
For time keeping, I use a Garmin Forerunner. Nice big numbers that you can see from a distance, and I strap it to the pull up bar so it's right there.

yayaya I can do kipping pull-ups now... we will see how this goes

Excellent! I'm pumped to do this, only got up to six last time this workout came around, but that was what, six weeks ago? (Probably not, but it feels like it). AllisonNYC, "Can't wait to wake up in the morning" is the coolest sentiment I've heard in a while. :)

Here you go Bingo... if you haven't see it already.

http://www.killology.com/sheep_dog.htm

I started this crossfit journey about a year ago. At that time, I could do about 10 honest to goodness pull ups - in about 4 sets. Any more than that, and they became running, jumping assaults at the bar where I might manage to get my nose up to bar level.

So, without a doubt, my pull up totals have increased greatly. I last time we had a 100 pull up work out, I completed all 100. It took a while, but i did it.

Having said all that - we did this workout just not too long ago. I got to the 9 pull ups in 9 minutes and that took everything I had. I only managed 3 in the 10th minute.

That put me at under 50 pull ups for the total workout. Now, if I was one of these super fit youngsters that could do this up to the 20th minute, then I would say this is an excellent workout. If you manage to do 20 minutes, you get in 213 pull ups. Thats a good work out. My less than 50 is not so much.

Any suggestions? Should I add something at the end? I was thinking about counting back down, ie, once I have hit my limit (most likely 9 like last time, or maybe 10), take a few minutes to catch my breath and more importantly rest my arms, and then start backwards... 8 in the first minute, 7 the 2nd, etc, etc.

Any input is greatly appreciated.

Allison #17

Newport Beach, huh??? Welcome to the "OC." Hopefully we'll be having nice weather down here when you arrive...74 degrees today...not quite like NYC. Have fun at the beach while I'm inland at my stellar globogym.

I was playing catch up with "Cindy" (from Tuesday) today. Cindy was one of my first CF WOD in early Nov. I managed 10 rounds then. Did 17 rounds today, so I'm quite happy with the improvment. Cindy today was because my whole "posterior chain"/lower back/uppper back is SO SORE from Friday's deadlits. No way I could do Elizabeth's cleans today.

Bingo - I enjoy your writing. Pls keep it up.

"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize."

I Corinthians 9:26-27

Just a plug for the upcoming cert at GSX Athletics. They have the potential to be a great Crossfit gym with their copious space and facility. All you Fort Worth, TX, dudes are lucky. The owner is an awesome dude with great experience who loves the CrossFit concept. Go there.

Off soap box.

This is super, I couldn't do Elizabeth today because of work so during my lunch break I went to the park and did as many pullups as I could in an hour. 1,202. Really rough, oh well, I'll do Elizabeth first and then see how many minutes I can handle of the pullup minute addition. Could be a very rough and very short one.

DB #24. It should be enough, remember, it's what you can accomplish at your very best. But if you're looking for something to do, try repeating it without resting or go row 1000m as fast as you can. Your idea works pretty well too. Just remember, the rest day is shorter than it really seems

#24 DB in Bolivia

Try what they do on Navy Seals CrossFit.

Once you have done as many minutes as you can, start over at 1, then do it again.
(3 rounds total)

Feel better?! Oh ya.

Finally, this WOD comes when my upper body is at full strength. Bring it on!

Paula 11
Travis 13

Bingo

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Theodore Roosevelt 1910

If you are in the arena you are a sheepdog!

#16 praschfirec12
http://www.navyseals.com/training-fitness

They have a great deck of cards workout. You do the face value of each, save the run. something like;
spades-pushup
clubs-pullup
hearts-situp
diamonds-4 count flutter kicks
jokers-run a mile

Goodnight all

I love this workout, but I don't think I'm going to go for a PR since I'm recovering from a tear on my hand and thumb from 'Mary' earlier. My friend Kim has challenged me to do 'the bear' so I may try that in the morning.

The Level II cert at HQ this week was an outstanding eye opener. The group size and focus on form was well planned and thorough. All had a chance for significant individual evaluation and input. Fundamental CF movements were assessed, inadequacies were addressed, re-addressed, and then their importance in the application at the trainer and/or affiliate level was clearly articulated and reinforced.

Movement coaching, group critiques, training standards, programming and nutrition planning work was conducted in a way that provided exceptional interaction not only between the attendees but the HQ staff as well. The opportunity for training while being evaluated like this is time well spent. A huge thanks to our hosts and all who supported us.

Jared (26/5'7"/135)
13 rounds + 10. Last time 12 rounds + 7. Last three minutes are brutal.

Candi (24/5'3"/125)
Sub'd ring-rows, 14 rounds + 10. Very impressive!

Bingo,
[I know it is not a rest day, but since you asked]. If you ask the question to yourself honestly about being a sheepdog, and you think it is a noble goal; then you are a sheepdog. It may not manifest itself daily but if you support the other sheepdogs, and teach others about the sheepdogs, you support the good fight...and therefore prevent evil from spreading. Edmund Burke would be proud, and so am I, thanks. Paul

A little help here? I'm 311lbs and I already have to do jump assited pullups. Do I just keep doing this with this WOD? Any suggestions?

i heart bingo's posts!!

thank you so much for expressing and sharing your down to earth attitude - it is enlightening inspiration :-D

Perspektive #23 and Bingo,
I love that article, always have. It is a great comparision. I, however, disagree with the author's point that if you are a sheepdog and forget or leave your gun behind then you make a choice to become a sheep. It is not the gun that makes you a sheepdog. The gun is merely a tool, effective for its purpose and makes the job more effecient. It is, in my opinion, the brain housing group that makes a sheepdog. Use your mind to direct all your weapons, guns, knives, sticks, feet and hands and you will never be unarmed. You will be able to handle any situation. Think like a sheepdog and prepare yourself.
Those who desire peace must prepare for war.
Now, let's Crossfit and prepare...

De Oppresso Liber

I appreciate the theme, but saw immediately -- 2nd paragraph -- the author would go heavy on maudlin inspiration, at the expense of truth or facts. One needn't claim the sky is falling in order to argue persuasively that care should be taken, or that 1 in 4 women are raped to argue for increased awareness of and vigilance against sexual assault. Ultimately, in fact, if your cause is just the truth will always serve you.

The better metaphor is Farmers, Bandits and Samurai... http://en.wikipedia.org/wiki/Seven_Samurai

...and we all got to appreciate a great retelling of it in Team America: World Police.

But for a more accurate depiction of the trends of violence, here's an awesome essay -- by Steven Pinker:

Short version at Edge - http://www.edge.org/3rd_culture/pinker07/pinker07_index.html

Longer, original version for The New Republic - http://pinker.wjh.harvard.edu/articles/media/2007_03_19_New%20Republic.pdf

* * * * * * * *

And in Foreign Affairs, this article -- A Natural History of Peace -- tells the story of competing bands of chimpanzees, where the inclusion or exclusion of certain individuals seemed to cause significant cultural differences culminating in peaceful versus violent troops: http://www.foreignaffairs.org/20060101faessay85110-p0/robert-m-sapolsky/a-natural-history-of-peace.html
(I don't like the author, Robert Sapolsky, much, but the story is poignant.)

* * * * * * *
It would have been enough if CrossFit had only been the greatest fitness program ever. But you all are culturally astute, and support the samurais. Hooyah, and thank you.

No WOD for me today..

sheepdog or sheep?
I'm a german shepherd, no doubt.

but I'm definitely NOT a p/u monster.

got thru seven (pr) then died on number 2 of eight
justin 33/m/212

27/M/6'1"/211.5

12 rounds +8 more pu

my hands are literally bloody from this one. I need gloves and a proper pullup bar.

Looking good Melissa, Jeff, Jill, Steve, Denise. I wish I had been there.

Need some advice please, I accidentally pulled my neck and shoulder muscle doing this WOD in the past. I have a feeling that this is more of a nerve damage since it hasn't healed properly since then, even after I stopped doing WOD that involve those muscles per my doctor's advice. Somehow I kept reinjuring myself doing these kinds of WOD or even when I'm sparring. Any suggestions besides just resting?

Anybody have any ideas about the best solution for keeping the hands from getting torn apart with these pullups (gloves, chalk or tape)? I keep building up some nice calluses from deadlifts and such only to rip them off every time we have a heavy pull up day.

thanks in advance.

F/37/5'6"/140

13+12 (began jump pull-ups in 9th minute)

M/40/5'11"/195

2 (after WU)

11 rounds

i just want to thank crossfit for the great for everything they do.its the best workout program i seen in the last 25 years.thanks

#48 us a towel or shirt on the pull-up bar

44/179

17 Rounds and 15 pullups

2 Rounds off my best, looking forward to a rest day.

cfwu x 3

as rx'ed +20 lbs of body armor

all kipping pullups after 5

16 complete rounds + 10 pullups

Bingo, great post. Knowing yourself is an endless quest undertaken by very few, brutally honest souls who are stable enough to live with their findings. "Alpha Sheep" is hilarious.

7 Samurai: monumental. Also loved Magnificent 7, but that's got a lot to do with my desire for Steve McQueen and that, ahem, shotgun of his. And my ear for Elmer Bernstein's heroic score.

Yesterday was FGB and an hour of KB training. Going to the KB cert in MD in March. Oly lifting class in Philly in Feb. Spider Chick + iron = happy.

Speaking of iron & KBs: my new baby boy's name is Ivan. He's got all of his fingers & toes & scored 9 on the apgar. He sleeps all through the night, and loves to do TGUs and snatches with his mommy.

#15 Bingo

Be a sheep
Once you think you know everything, you soon get the nasty taste of reality that you don't. Theres always something to learn and gain experience from in this world.

Praise the Lord I have him as my 'sheepherder' or Shepherd.

m/222/6'0"

Finished 6 rounds of "beginner" pull-ups.

41yo/f/160
4 rounds strict pullups
6 rounds pullup with blue iron woody band

22 rounds + 16 reps into round 23. Forearms too fatigued to be able to hang on to the bar any longer. All kipping pullups. No hand tears or scrapes, just some pinched up callouses.

Clipped off callouses while resting 10 minutes.

6 minute kb snatch set.

CFWU X 3 (-pu, +pushu)
Time 14 min 36 sec

WOD completed in 9 min (jumping pu)
Total time 23 min 36 sec

First time doing this WOD. This was much harder than it seemed....ver humbling! I started getting cocky after the first 9 minutes then pretty much hit a wall in the 12 minute. Managed to complete...

13 rounds + 10 P/U's as Rx'ed.

I need to keep working on my kipping form.

29/m/185

Tried the SEAL version as described by jon h #31.

WOD x 3

15, + 10
12, + 10
11 even

I was feeling froggy since I knew tomorrow was a rest day. I still can't kip worth a damn even after 10 months of CF.

Kelly Moore is a bad ass. I want to be just like her when I grow up.

Big G -

I have to do jumping pull ups also. From everything I have read here on the comments, and you guys correct me if I am wrong, the RX'd pull up is a kip. If you can't do kipping, do strict, if you can't do strict, do gravitron assisted, jumping or band assisted pull ups. Just log what you did, and the next time this rolls around, do the same. Then you can see how far you've progressed. I already feel stronger doing the jumping PU's as opposed to the gravitron assisted ones. Feel like it's more me.
Hope this helps!

8rds+3...dead hang 100%

8 rounds

13 min plus 7 pull ups = 98

14 + 14 (so close to 15) But still a PR!

Yes we needed something easy like this because I'm actually tired from elizabeth.

I am new to crossfit, so I am asking those experienced at it. Is there anything else I should be adding to the program? For example, I have small arms, should I try and train them in addition to the program since Crossfit mainly develops core strength? Thanks for the help, and I hope everyone enjoys their WOD...

Bingo

For me the decision to be sheep or sheepdog is made long before an encounter. Wasn't always so, but it has been for a long time. It is a decision I make. I do not seek violence, or love it. That being said, I will not abide a bully, I will stand between my family or friends and those that would harm them. Of course I will be afraid, but I could not bear myself if I stood by and did nothing. I am vigilant. I am aware. I will not be a victim. As long as I am able to fight, I will continue. I won't make it easy. Wolves DO discern this, and generally move on.

3 - 0#
4,5 - 50#

For some reason I thought that today was a rest day.
:)

At least my legs get to rest....

Bingo~

I truely enjoy reading your posts! Well wriiten, knowledgable as can be, helpful, kind and caring! I know you have been here for quite some time, and as I enter into my adolesence on this board (I know I opened myself up big time for that one all, so please just skip over the double meaning and take it as I have been around for 6 months on the boards, thus still making me a child here, versus those who have ben around for years!0 :) ) I look forward to your guidance and encouragment! So many get so much from it, myself included!

SC pebbLe~
Call me a work brother! I left your number at home! I will be here til 11:45 or so!

YESERDAYS seocond WOD after "Elizabeth":

400 m lunge
100 pushups
200 m lunge
100 pushups
100 m lunge
100 pushups
400 m lunge
59:52

Thank the stars for pullups today...my legs are useless! It was beautifully hideous though. Working up to my goal of a 1 mile lunge. Yesterday was just shy of 3/4! DElightful!

Great job everyone today! It's a new day...have a new experience!

Mike R -
All I do is the WOD. That's more than enough for me. Give it time, your arms will grow. Believe me. I haven't done a bicep curl in months and I have pretty good guns, for a girl, if I do say so myself. Haha! CF alone has done more for me in a year than countless years doing endless, mindless "fitness mag" routines.
Try the kool aid.....watch what happens.

40y/o M
75" 202#
Nothing like 15 hrs of uninterrupted sleep

17rds 11 pullups

...PR by 1rd and 6 pullups

...and the sleep was unmedicated

Do the pullups have to be consecutive? When I get to the 9th minute, do they have to be nine in row, or can they be broken as long as I get them done in 1 minute?

CFWU- minus pu's
8 pull up's
150 jump ropes, before and after
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

C-shore #78 - the latter

#78 C-Shore, just do the nine during that minute and you'll be good.

m28/205/6'2"

18rds + 17

12 rounds +5

34/M/77kg

As Rx'd:

13 rounds

17 rds + 15 pullups = PR by 15 reps

24/m/200
13 rounds

6 strict rounds +4

Thank God for the rest day tomorrow! My back needs it after back to back days of squat cleans then deadlifts.

BW 171

19 rounds + 17

14+8

16+11

44/m/158#

As rx'd

14 rounds (PR!)

Few jumping pull-ups there in round 14 to beat the clock.

21/M/168

11 rounds. PR was 8, target was 10, so I feel good :-)

Probably could have squeaked in 12, but the skin on my hand was starting to chafe/blister/rip. I do my pull-ups from a slightly large water pipe in the basement, so I suspect that's why I frequently tenderize my hands whenever I do kipping pull-ups. Anybody else have this kind of problem? What do you do?

11+5, up from around 9+4 last time. Keeping better track of things in 2008, so I'm not exactly sure how much of an improvement I made. The kipping videos lately have helped my technique out A TON. Keep them coming!

was totally expecting/hoping for only pullups

Choked today badly for me...thought the arm was rehabbed ...I guess not.
10 rounds + 9
Did 110 double unders to curb my disappointment. Always a new goal in this game. Love it.

male/35yrs/190lbs

15min

Spiderchick...
congrats on the ten fingers and toes. although I did watch Rocky IV last night and Ivan has a drago kind of ring to it ;-)

Holy cow, J rock! Your body must be hurting. Awesome workout. The Lab is closed today, so I'm heading to globo gym to do this ladder and checkout what the scale says. Think I'll also work on pushups and HSPUs. Those three things and rope climbs really hold me back, I feel and I want to improve them.

BW 129?, stretching/pushups to warmup

18 rounds + 14 PR by one rep...this 19-round barrier is hard to break; at least I didn't backslide 15 reps like last time

44/M/6'/185

DID RING PULL-UPS FROM DEAD HANG.

ROUNDS: 15 MIN + 13 WHEN ARMS CAUGHT FIRE.

DID MUSCLE-UP PRACTICE AFTER 30 MIN REST. I NEED A COACH OR SOMEONE GOOD AT MUSCLE-UPS TO TELL ME WHAT I'M DOING AT THE TRANSITION! GETTING THROUGH THE RINGS IS A STICKING POINT FOR ME BUT I'LL KEEP AT IT.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

33 m 190

pullups rounds 1-17 (min. 1-16) as rx'd

jumping pullups rounds 18-31 (min. 17-30)

I had no juice left for kip or strict at the end of min. 16, so I decided to go the rest of the 30 min. jumping pullups. Felt good! Well, not that good...actually, it didn't feel good at all while I was doing them..but NOW I feel good! LOL!

33/m/75kg

9 rounds + 7 (no kip on my bar)

inspired by 'seal version' continued with ring rows - feet on swiss ball - 10 rounds.

Got 15 rounds. Still getting over a cold, they really like it when you are hacking and coughing between sets.

12+4

WU .5 mi walk on treadmill
WOD
14 min and 14 PU

12 Rounds + 12 (PR)

30/M/190

8+5

I'm disappointed. Last time I got 8+8. I had to do my pu's with a parallel grip this time but I didn't think that would make a difference. Usually I have a palms-facing-me grip

John

15. Matched my prior PR.

47/m/185

10 (just, didn't try for 11)

then did 4 or 5 sets of 3x 135# front squats to medicine ball, as penance for yesterday's shallow squats

15 rounds + 13.

Question - When doing this exercise are you done when you can not do anymore in a row or can you stop within your minute and begin again to make the reps you are trying for?

49/m/220

7 rounds mostly jumping - weakness bared naked!
followed up by 1, then 2 then 3...burned out at this point....will get better...promised myself!

26/f/142/5'9

Did jumping pull-ups. Completed 8 rounds plus 5 reps on round 9.

#101 Robert Sutherland - One thing I have to concentrate while doing the MU's is keeping the rings in close to the body. You are right about having a coach there though. My workout buddy constantly reminds me to bring the rings in...and it helps a lot. It's amazing that a little bit of space makes so much of a difference.

Calgary Colin -
you can stop within your minute to get the set done. As long as you complete it in that minute. So, if you are in round 9, you can break it up into 3-3-3 if you have to, as long as you get 9 in the 9th minute, and so on.

13 + 6

13 rounds even.

Bingo,

Let this question go.
By asking it we enable ourselves and others to limit who we are through the labels we create. Wanting to be a "sheepdog" makes us "sheep" living within the confines created for us. We become "sheep" whenever we alow any society (including crossfit)to dictate who we are. Becoming a "sheepdog" fences in who you can become.

True leaders rarely seek to become them. They are thrust forward by circumstance and a true desire for what is just.

Forget the societal norms, the labels, the "rules to live by", the "laws of the land" and the restraints on who we are.

I am simply a human being, living every moment as it comes. I make every day a new lesson in my own ignorance and hope to live justly and correctly.

This is all that I can do.

m/27/198

9 rounds plus 6 pull-ups

Did this workout after an Elizabeth make-up today. Elizabeth was hard! First time.

46 198

14 rounds plus 11 reps

10 minutes.
First 5 min. did L pull-ups
Minute 6 and 7 strict pull-ups
Then, kipping pull-ups.

39.5yom/186

10 rounds+Grip strength training

CFWU X 3, 15 reps subbed pushups instead of pullups. I have been subbing 135# dl for back extensions during the CFWU - dl form and strength improving

17 rounds + 9
kipping 14 rounds
jumping 3 rounds + 9

Shannon - Thanks for the tip...could have had a way better score...next time.

35/m/70/170
13 minutes + 10
101 total pullups

42/164

It's been a while since my last post.

13 +12

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

AS RXD 14 ROUNDS + 8 (PR BY 1 ROUND)

only 12 rou;nds

I don't know if I'm catching my kids illness or if I'm just hammered from skiing after yesterdays wod, but that was well under my pb.

Just been back on CF for about a week and been sore everyday. This ones a doozie... great to be back. Thanks Crossfit.

14 rounds.

40/M/175

12 rounds + 10. Last time, I hit 13 + 8. I was sluggish yesterday, too. I just feel off. It could be the extra five holiday pounds I'm still lugging around!

as rx'd 20+16 pr

M/42/170/70"

13 rounds +3

27/m/168

13 rounds + 10

12 rounds + 7. Second time this workout - previous was 9 rounds + 9.

Add 12km of ski skating this aft. and I'll be ready for a rest day...

12 rounds.

That really sucked. My forearms are pumped out! My pull up bar is suspended by runners and carabiners so it sways alot, it is not rigid. I'm not sure if this helps or hurts me, I can't really push away from the bar on the down stroke. Going to go run Mt. Yonah with Jocko then come back and see if I can get 5-6 Muscle ups in a row. Did 4 yesterday!

Seal WOD- 3 rnds strict 6,5,5. Pullups are my nemesis...

F39/48kgs/152cm
I was really pressed for time today and the gravitron machine was in use by my pal. So I did burpees instead. What was I thinking?
Anyway, managed a full 11 rounds and then 11 burpees in the 12th minute. Missed finishing the round by 4 seconds. I love burpees. MMMM!

13 flat. strict pullups right?

Age=27
BW=187

17 rounds and 9 pullups.

Here's my clip:

http://www.youtube.com/watch?v=2eiU-1WsFxs

regular pull ups 8 rounds + 4

20f/174/5'6

WOD
11 rounds
kipping for the first 4 rounds the rest were jumping pull ups.

after over 4 hours of sand volleyball yesterday, my lower back is love'n me right now...

45/M/188

Assisted pullups (100)8 rounds +

15 rounds

As RX'd
17 rounds + 13 pull-ups
Total = 166
PR by 2 rounds plus 4 pull-ups!

followed by "Michael" (bird feeder back ext, swiss ball sit-ups; no glute-ham)
19:58
PR by almost 3 minutes! After the back extensions, the swiss ball was harder on lower back than expected.

Yow Steve....those are some nice lats you got there! ;)
Great job!

24/f/5'6"/147

8 rounds + 5 pull ups

#68 Mike

Just make sure to do lots of bicep curls before and after the WOD.

Seriously, though... Eat alot and CrossFit alot and your arms won't stay small for much longer.

got to 6 in 6mins with honest pull ups
then went up to 13mins doing jumping pull ups with negatives

lots of work to do on this one

25m/245/6'3"

Pre: Light warmup, jog 1 mile 7.0 mph 2.0 incline

10 minutes + 1, totaling 56

Post: clean practice, 10x 95# power, 10x 95# squat

Last time I got 6 minutes even totaling 21. That's a 166% improvement in two months. I love CrossFit :)

Re: #68

Forget the bicep curls. Full range of motion kipping pullups will build rock hard strong arms that are flexible and know how to move. Ever watch a bodybuilder throw a baseball or football? its hilarious. Forget going for mass (unless that is your thing). Instead chase performance and growth will happen naturally.

d - 29m/170

18 rds + 12 (pr)

j - 33f/125

14 rds + 6 (pr)

The eBay Myth (comment #47),
I had the same problem with my neck hurting down into my shoulder from doing pu. I have completely eliminated the problem by stretching and warming up my neck prior to the wod.

This is what I do for my neck before I work out:
1.Turn head side to side 10X's each side
2.Drop chin to chest and drop head towards back 10X's each way
3.Stretch head to each shoulder 10x's each side
4.Rotate head in circles 10X's each direction

I don't rush these stretches because I know the pain and discomfort that goes with not being able to turn my head for over a week. I have not had that injury since I started doing these stretches before every workout.

I. 01/13/2008 AM Workout 8:30AM 40min. Dog Walk and CrossFit WOD.
With a continuously running clock do one pull-up(Jumping pull ups were used for this workout.) the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Results => 10 rounds done in 9 min. 29 sec.

11 rounds + 8 pullups, all deadhang--no kipping.

About the same as last time, sadly. My upper body is thrashed from these last 3 days.

Alternated between bar pullups and ring pullups for some variety.

good news; pr!

13 rnds + 9 extra

42yom / 148

19 complete +17 in the 20th as rx'd

This is one more rep than the last two times with this one. First 15 sets were unbroken and then fatigue started to set in. Needed 5 more seconds to complete the 20th round.

Post –
Continuous running clock for HSPU’s – 9 complete + 9 in the 10th with full ROM then
Continuous running clock for 65#OHS – 15 complete also full ROM A2A

Male--24--15 rounds...

then my hand cracked and I was unsure if I should continue, so I stopped and worked on my split jerks(185lbs) and my barefoot box jumps and double-unders.

Next time I will aid my hands with a towel cause I know I can hit 20 rounds and change.

M/51/205

12 rounds

#142 and 153:

I checked the youtube link and I did not see full ROM pullups. No extension at the elbow and the chin never cleared the bar.

17 rounds +13 (PR)

13 minutes... 91 pullups in 13 min I guess thats okay

13 rounds +10 (mostly jumping rounds 11-14)

6 rounds kipping pullups and then jumping pullups rounds 7-16.

Immediately after Dianne

12 rounds kipping style, nothing left after that.
Last time did 12 rounds plus 8. Would have matched it if not having done Dianne before.

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

12 minutes. Began jumping pullups after 4 minutes.

17+15 pr

started with the olympic program, then 7x3 squats, finished with 120 kg.
last pyramide hspu, started with 7 books under my head, did 7x hspu, 6 books 6 hspu, etc untill 0 books x1 hspu.
I am finaly getting them back.
Will do the pull-ups tomorrow.
have fun, Johan

bw 170

12 rounds

+ 20 lb weight vest

30 muscle ups
5:44
Went a little slower today, every rep had full lockout with palms facing out at the bottom and full extention at the top with rings turned out.

18rnds + 18

Steve #153

Since you posted a video, you would probably expect some criticism.
To be blunt, those were pretty half "rhymes with gass" pullups. It looks like your equipment maybe a limiting factor, but there was no full extension, nor your chin over the bar. Hardly the result Coach would be looking for. I'm sure he'd rather see 10 rounds of good ones over 17 rounds of those.....

Just being honest.

m/33/70/195

17pr

13 rounds + 10

34/M/170
20 Rounds in 19:57

I "gamed", never doing more then 5 in a row, until the 19th round, then did 10 in a row.

Just did 2 sets of some pullups to give some 'abuse' to my hands - gotta give my grip a break from the pullups until last week's tear heals better.

I tried 'the Bear' workout today with Kim. I made it all five rounds as follows: 75#, 85#, 95#, 105#, 110# - all without resting during a set. That was tougher than I expected and I don't think I could have finished with 115#! It took me 23min.

12 rounds

12th round was harder than i expected!

M/45/170

10 rounds. Not a longtime member but thought I would do way better than this! Next time...

bwt:151

as rx'd w/ 20lb. vest: 17 rnds + 11 pullups

38/M/6'/180
8:11

13 rounds, only counting strict pullups. motivational pullups were not counted lol

6 rounds and 2

I got 17 rounds like last time but I did 14 more pull-ups. So I did better but not by a lot. That's 167 pull-ups total in 18 minutes. Not so bad.

17rds + 12 (PR)

Thanks,

I'm sorry if I missed this somewhere, but I checked the exercises/demos and the FAQs...
What is a beginner's pull up? I've seen a couple of people talking about them. I've heard of scaling by doing jumping pull ups or using a gravitron, but what exactly is the beginner pull up?

CFWU
14 rounds + 13
(used the pegs versus the bar)
big improvement from previous (071130 - 8 rds + 4)
M/47/195/72"
I have seen a lot of improvement over the last week. CF is certainly working for me! Thanks Coach.

Roy 12 rds and 11 reps
Jeremy 5 rds

Chris: 13 +11
Nolan: 13 +12 (I played with this one this time. 1-4 were with 53lb kettlebell, 5-7 w/ 25lb, 8-10 w/10lb and the rest were just kipping. Good times, I also did all weighted pull ups on my rock rings. All kipping pull ups were done on the 1.5" bar we have in the garage. Garage gym ROCKS!)

new to this...In fact first day. I read as much as I could until the excitement pushed me away from my computer and out onto street. I got up to 8, but hell I haven't done 36 PU's in...well a long time. Thanks for the assignment

Before swim practice: Elizabeth from yesterday, 8:32 as RX'd
After swim practice at the playgroundL Today's WOD, 17 rounds plus 8 pullups.
That's 126 pullups. Total in 24 hours, 1328 (1202 done during my lunch break yesterday). My body hates me right now.

8 rounds
It was cold outside and ice was on the bar. I demand a do over! I'm going to have to do this inside and see if I beat 8.

M/27/65kg

10 rounds + 8 pullups (all deadhang)

Used a mixture of grips, and broke sets up, just got up there..

An improvement of 2 rounds plus some change from last time.

10. Need to work on technique!

33/M/205

5k then 12 rounds + 10

M/40/152

Was really pumped for this one thinking I was going
to blow past my PR of 7 minutes from a couple of months ago. Well my toasted arms said otherwise.

7 rounds + 5

Aaaaaaargh.

Heavy Day at CF CHAOS
Deads. Squats. Chalk. Zombie.
Perfect change of pace from all this METCON madness lately.
Worked form with heavy weights.
Might knock out this pullup WOD during halftime of the Cowboys game.

Cheers

Lil' Bingo Pre-lacrosse conditioning, borrowed from an affiliate:

bingo: M/48/152/5'8.5"
Lil' Bingo: M/15/150/5'8.5"

# or rounds in 20 min.
12 DB swings (bingo 25#, Lil' Bingo 20#)
10 (jumping) pull-ups
Run 200M

bingo: 9 rounds + 12 DB swings + 5 PU
Lil' bingo: 10 rounds + 12 DB swings

We both had a "chat" with Pukie but convinced him not to visit.

JustinRocks: I meant it. Today was a great day at CrossFit South Brooklyn. I'm really enjoying working with David and crew.

No pull-up bar so did 19 tabata squats. Bleh. I want to get 21.

m/23/6'2/218

As Rx'd : 14 and 13

10 rounds even. Much better than my last time of 6+4. Got lots of looks, as usual.

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.

12 rounds plus 10. Short of PR by 2 rounds+. I dunno, maybe it was yesterdays ring dips, or I was trying to do this while supervising power cleans by my son. Excuses, excuses.

m/35/237
did a treadiill workout today of intervals.
also did 3 rounds of 15 box jumps, 5 dumbell snatchs 35lbs. each arm, jumprope alternating feet 60 rotations, 15 40lbs. dumbell swings, sprint 80 feet, drag 175# rescue dummy. Tried to keep it at 2 minutes or under.

Does anyone know where I can get CrossFit and Pukie stickers? I'd like to give them out to my PE students after they reach certain goals. I saw the Pukie patch on the CrossFit store web site, but I didn't see stickers.

#192 Shawn

Ice on your pullup bar and you're using it?? You're a madman!! I freeze if it drops below 50 degrees, but that's what living in southern California will do to you.

I'm doing today's WOD tomorrow on a better pullup bar. The one here at work is only 6' and I can't generate enough ummmfff to kip well. I'll try Diane if I get enough energy.

Go Chargers!!!!

25/f/138/5'7"

Did the "official" CrossFit warm up prior to and completed 11 rounds total, plus 4. You guys were right - sounds a lot easier than it is!

Webb -- Too bad you're in Iraq. We could have made out during the initial down-time. LoL. ;)

m/22/195
16 rounds
great workout

http://crossfitstickers.com/product_info.php?products_id=37

As rx'd

24 sets

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

11 minutes + 7 pull ups.
Then 3 sets max rep push ups: 35-25-20 3 minutes rest per set.
Foam roll after.
Compared to 071130: 10 minutes + 10 pull ups.

15 full rounds plus 9
down from 16 and 11 last time however last time was done on a different bar which I think was a little easier. Went back to the standard OPT fat bar for today so technically a pb since last time on this bar was 14 plus 9
didn't have the snap today which could be related to a quickened warm up than usual not to mention two previous days taxing on the CNS

5 minutes post workout - tabata mash up for low reps - push ups/anchored sit ups - 9/13

Since I am still fighting a mysterious injury (for which I intend to see a sports medicine specialist), I did 1.5 pood KB swings instead. Got to 16. My PR on the pullup clock is 18 but due to shoulder pain it will be a while before I revisit this.

Tariq

38M/175

10 rounds +5

afterwards, went to jumping and used the negative after each for a few more.

stay safe all

145lbs/31yoa

Did this with strict pull-ups, on a fatter bar which had no knurling. Plus the bar was only 5 feet off the ground and my chalk is at work. With that said:

10 rounds +7 pull-ups.

Did these alternating grips each round. PR kipping is 17+.

m/32/75lbs

"pull-up pyramid"
1-9 strict but powerful
10-12 kip, unbroken
13-16 kip, broken
17-18 +15 jumping

way off of p.r. and I don't know why. One less round done strictly and way fewer jumpers.
on 11/30/07 I got 20 +12 but 10/30/07 was the same splits but only 17 flat. So that's still pretty good.

11 rounds straight hang pull-ups

afterwards, did 18 more reps with a resistance band

m/33/175/5'10

12 +11

Up from 12 +9 last time. Not much but I'll take it.

Then ran 4 miles at 9 min/mi pace.

14 min plus 11

Compare to 12+12

1-8 un-broken, 9-14 broken in sets

26/m/6'3/170#

That was unexpected. Increased PR by 5!

16 Rds of kipping PU's.

43/6'1"/189

15 rounds + 13 (pr. had i been smarter about breaking up the last set i think i could have gotten 16. all kipping.)

post: grace 4:58 (pr. all power cleans and push jerks which turned into struggling push presses in the end.)

ericbrandom

check your math on those pull ups dude. think you are shorting yourself.

sailorcrew

good job on the pull ups.

10 rounds immediately after Elizabeth, I had pullups but no pop left.
bingo,
You're a sheepdog. Consider your profession, you have the ability to help and the belief that you can. That's sheepdog stuff. I left SPECWAR to work as a counselor in the medical profession. the primary difference between SEALs and surgeons in my experience is SEALs protect their knees, surgeons their hands. Both have "strong" egos and an abiding belief that they are the best at what they do. They need it to be successful in their professions. That's my experience anyway.

17 rounds + 4
last time I did 18 rounds + 17
still paying for all that time off :)

32/m/210/6'5"

11 rounds + 7

Off my PR of 12 + 8, but I was loading up a dumpster with cement, sheet rock, and other heavy junk. Was just going to count that as my workout, but nope.

Haven't done this WOD since last spring when I did 10 rounds + 7 pullups. I started off great and felt good until round 8 and then faded quickly. Nonetheless, a new PR by 1 rep...

10 rds + 8 pullups

DOES ANYONE HERE UTILIZE A SLIDEBOARD IN THEIR WORKOUTS?

I am a former college hockey player who still coaches high school and college players in the summer. No amount of running or rowing can replace the skating motion and I thought subbing in the slideboard for rowing or running might be a nice way to apply these WOD's directly to my on-ice performance.

Thanks!

bwt 178
as Rx'd 18 rounds +9 pullups

22/m/170

14 rounds + 10 reps

Started CrossFit a few weeks ago and can't wait for some of these WODs to start repeating for me so I can compare with old times.

skip ~1:00
mu -32.5#x7
skip~1:00
power clean and jerk 3x1x(135, 145, 150 no jerk)
5 handstands attempted half second one arms - those are tough

minute ladder pullups +25# vest 9 rounds = 45 unbroken until last round

previous attempt was 11 rounds at body weight but both times ran up against breating exhaustion
next time I should attempt this at +30#

contrast baths and showers and swam 2 laps (100m)

16+10, PR up from 14+14. In the last week, I have PR'd on Michael, Diane, Liz, and the pullup ladder. I don't know what happened, but Cool.

21 rounds plus 10.

Good sneak-tough workout. Everything is fine until the last 2 rounds it seems. Previous record on this was 18 I think.

Followed with a 2000m row in 8:14.

Jennie: 26 F 160# 5'9"
10 rounds

10
first 5 min strict
6-10th minute, jumping

8 rounds.

28 yom, 180 lbs

did 10 pullups in the 14th round

did 8 in the 15th round last time. after hitting pr's the last two days, I guess I couldn't make it three in a row

44/m/71 kg
3xCFWU, fewer PU
7+6, last time was 6+6 so this was PR again! Slowly improving...

M/27/5'11''/196.4 lbs

12 10/13 minutes

Started doing jumping pull ups on set 4.

Yonah Run:

Up new trail to lowers, pulled the V0/V1 boulder problem thats right as you walk up to the base of lowers in the middle, came back down the extremely shaky ladder to my pack, up to the main face, solo lane 5 (5.5) balance climb) up to the cable, down the cable back to the ground and my pack, run to back to car at bottom.
59 minutes 6 sec.

When I got home I did 5 consecutive muscle ups! New PR.
Getting ready to CHOW DOWN

Still recovering from this flu. Hope everyone else is doing well.

Just posting so I remember when I look back on this WOD

I did manage a CFWU.

51/M/160

17, matched PR

27m 6'1 200
17 as rxd
had 15 seconds to spare.
probably couldve gone 18 if someone was barking at me. but my 4 year old wasnt in the barking mood.

14rds + 10pu

26/F/115

Did "the Bear" workout today at Mike Mc gym. It was a good one. I think I have enough cleans for this week. I cheated by putting the bar down during the last few sets.
55-60-65-70-75
22 minutes

Later after church and social. I felt motivated to do the pull-ups wod.

7rounds+2 pull-ups with pink woody assistance band. I am embarassed to post this.

12

Don't be embarrassed Kim #243- I did 9rounds + 5 using the Gravitron assist 110#. And I only weigh 140#. In my defense, I'm a nOOb and have only been doing this for a couple of weeks. Plus I had wrist surgery over a year ago, and quit doing any UB weight exercises because my wrist was so messed up. So, I kinda suck, but I'm gonna stick with it. Because I want to be a better marathoner than my dad, and be in better shape than my husband (who's pretty fit himself) =)

26/f/5'5"/140#

Am Workout at Crossfit South Brooklyn:
10 DB Power Snatch (each arm)
10 DB Lunges (each leg)
10 Push-ups
5+ Rounds in 12mins

PM Workout
Squat 5x2@320
Bench 5x2@260

Pulllups: 14 rounds + 14

Crossfit Vancouver

28/M/180

start with

10km Run - 50:31
note: don't eat apples just prior to running, almost puked at 5km mark.

WOD:

19 rounds, new PR from 18 rnds 10 pull-ups

made it up to 14 minutes, just couldn't hold onto the bar anymore and my hands were starting to fall apart (literally)

M/39/185

16 rounds and 8. Last time, 15 rounds and 10.

More better faster

No WOD for me today, as I just returned from a full day on the mountain. Feeling too bagged, so I'll do this tomorrow.

DONE JAN 13-COMBINED WITH DIANE FROM JAN 11

bw-200

DIANE
5:15 total- New PR by 1:06

PULLUPS
11 rounds- then my pullups bar broke- 13 rounds + 13 pullups is PR

MC

m/26/5'10"/168

Pull-up ladder

Jake - Failed on 17
Mike - Failed on 19
Scuba Steve - Failed on 16

44/76"/192

8 rds + 6

discouraging

33/M/225

13 + 6

Up from 8 rounds on 12/2, I am very pleased with the improvement, allthough I have the uglyest Kip ever.

Peace all, CD

28/m/187

14 + 12 PUs. A PR by over two rounds...

M/27/6'1"/196.1#
5 Minutes no jumping pull ups = 25
30 KB swings
40 incline ~70 degrees pushups

12 rds +13

m/34/175

16 rounds/min. PR.

26/m/170

14 rounds +7

kips were looking good today.

Did not do the WOD today..instead i got on the Elliptical with my wife that is 30 weeks pregnant.

"I couple that excerises together...stays together" -Unknown

standing press 75 lbs
box jumps (24")
3:09 min

ab work & some sprint drills
my 1st work-out all week...

I'll try the pu ladder tomorrow

standing press 75 lbs
box jumps (24")
21-15-9
3:09 min

ab work & some sprint drills
my 1st work-out all week...

I'll try the pu ladder tomorrow

I keep tearing my hands open when doing pull ups.
They tear, then heal, then get caluses, then tear the caluse off. I tried gloves, tape, gloves and tape together but they keeping tearing. The bar at the gym has rubber sleave on it wich sucks, I have also torn them on metal bar as well it just takes longer. Any ideas on preventing this would be great.

29/m/220#

57/m/175

12 rnds + 8

Early sets had better form than later ones. Used every type I could think of to go as long as I could. Pull-ups suck, for me. I think I was much better at these 40 yrs ago in basic training. Oh well, I guess 40 yrs, 2 separated shoulders and one operation on an a/c joint has taken its toll. Gonna keep chippin' away though, and see where this takes me. Almost 2 yrs of Crossfit has made such a positive differnece in my life. Now I see CrossfitMD has started advertizing on local radio station in DC area. Glad to see it move into the area.

Just starting to feel better, stomach virus/food poisoning.

2minute rounds of 2pull ups 2kb swings,4/4,6/6 ect.
finished the 12/12 rnd with 42 seconds left so I called it quits for the day.

Figure full strength by Wed.

m/33/215

11 rounds + 9

round 11 was definitely "just get over bar" 12 partial was ugly.

I think slightly worse than last time, but better form early. In time. You TEEN rounders amaze me. Keep on.

M/46/145
9.8km run
50 pushups in middle
Pullup ladder at school yard near end of run
13 rounds

15 minutes plus 11 more pull-ups

Bwt: 134

Stayed at home today and don't have a pull up bar. Did HSPU's instead... ugh!

15 rounds + 10

Hit a wall around round 12 or 13

21+16

I really couldn't kip due to the position of the bar but still happy with the numbers.

Check out Pavel's Fighter Pull-Up Routine if you guys have a hard time with Pull-Ups. It made a huge difference for me.

13 minutes

32/M/163

18 rounds followed by swim.

23/m/155

15 rounds

19 rounds as Rx'd (+ 20 jumping)

-Jenn #244
Thank you for the encouragement. Never give up. My goals for this year is to get 5 kipping pull-ups in a row and then be able to do "Cindy" WOD without any assistance. Go CrossFit!

12 Rounds strict dead hang pullups (beat old pr of 9)

5'7 190LBS of outofshapeness

I didn't do the WOD today.

I did the

CFWU:10dips,20pushups,back extension 20,20K2E

Max Rep Pullups:9,7,7,6,
400meter: In 20mins:

After that I did bodyweight rows on the Smith Machine

33/M/208/6'

8 rounds
+ 5 more

Mutant of dead-hang and kipping-
Definitely have to work on kipping

wu 5
7 rounds
+7

Two things I forgot to add:

1. Dead hang PUs rounds 1-10.

2. cassandra, I like your verse. Very relevant.

minute pu's, as Rx'd
15 rounds

15 rds as rx'd. First time..thought it would be easier.

12 rounds... again (these are hanging pullups - no cheating, uh I mean kipping...). No seriously, I would kip if I had the right pullup station.

CFWUx3 (-PUs)
As Rx'd
17rds + 14

I got more than last time but not a whole round more. Next time will be 18.

I'm off to Whidbey Island tomorrow for most of the week. Hope to stop at one of the affiliates there.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

18+17pu's

Not even close to my pr of 22+, but we will count it either way. still a great workout.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

13 min (first 12 with straight sets, had to break up the last 13 into mini-sets). PR!

11 rounds:

1st round - 1 kipping / 0 jumping / 0 asst'd
2nd - 2 / 0 / 0
3rd - 3 / 0 / 0
4th - 4 / 0 / 0
5th - 3 / 2 / 0
6th - 2 / 4 / 0
7th - 2 / 5 / 0
8th - 1 / 7 / 0
9th - 0 / 9 / 0
10th - 0 / 3 / 7
11th - 0 / 0 / 11
+ 7 asst'd

...better than I anticipated... I only put 10 rounds on my pre-made "pullup ladder" .mp3! (which, by the way, works really well if anyone's looking for a new way to time...).

13 full rounds +13/14th round. PR by 6 pullups. Restarted immediately after failing and did 11 full rounds with 9 out of 12. Grip is now completely destroyed.

Figured it out and did a total of 179 pullups. Ouch.

18rds continous pull-ups $ free
24 inch general athletic tape $.15
1 massive callous ripped off $ paid in pain
Blood running down my hands $ Mom and Dad spotted me that.
...the looks in the gym...priceless

Assisted PU/ 8 rounds- 9th eeked 3 PU's-rushed through, people in line.

165/6'/27

Justin 10 rounds PR by 2 rounds.

10 up by 1 set

first 5 rounds great..6th I did 2 sets of 3...7th 2 regular and 5 jumping...8,9,10 were all jumping

Almost got a couple of kipping pu's

f/31/135/5'4"

Uh. Okay. So, I got a little behind on the wods ... took a rest day yesterday and even though I felt like dookie today, decided to do both Elizabeth and the pullup ladder.

wu: organized chaos for about 20 min.

Elizabeth: 95# full squat cleans & ring dips (some jumping)
23:53 (pr only due to the fact I've never done it before)
Someone should have made a video of this and called it "Shana's Bad Day"
The speed with which I rose out of my squat cleans was sad and pitiful. This may be an understatement.

Pullup Ladder: Kipping pull-ups for all.
11 rounds flat.

I wonder if I would have gotten more had I not just finished good ole Liz. Although, I did feel better after I added up that it came out to 65 pullups.

I wish I had something more interesting to say other than, I will never gorge myself on chocolate before a workout again.
Does anyone read this stuff...?
Happy Crossfitting to all. =o)

11 rounds

today was m