Dont be deceived by the beginning of this one...it gets to you eventually!

3,2,1, get er' done!

Nice - shooting for 16 minutes

Funny, I had it figured we would do a metcon-gymnastic WOD and was hoping it wouldn't involve pulling... guess I was wrong.

Got to make 20 this time...

rope climbing = bane of my hands existence, I'll definitely have to try that technique Jolie showed though.

Speaking of pull-ups...

I drank 6 beers and whiskey at a party after the IFL event the other night.

Of course CrossFit came up in conversation. A few fighters and their friends said that girls just aren't made for pull-ups which started a HUGE debate with all of up resulting in a pull-up contest..

I told them they didn't know what they were talking about because I CAN do at least 25 pull-ups. No one believed me and a few of them scattered to find some kind of bar that I could use to prove my point or have them prove theirs.

One guy finally came running in from outside. He found a tree! I don't like to touch trees but I was set on showing them that chicks can do pull-ups. So we all went outside and Shad picked me up and left me hanging on this stupid tree branch. It was horrible. All the bark was hurting my hands, it was uneven, had to hold, bouncing and too small! Excuses excuses

I ONLY GOT 9!!!! I fee like I let myself and Crossfit down :( I'm SO mad

Alcohol is bad.
I guess I should be happy that I didn't kill myself swinging around like a drunk monkey in a tree or have a bug crawl on me..
I told the guy I'm going to e-mail him a video of me doing pull-ups.

>:(

Jolie, amazing as always. I am fortunate to get to train with you.

I missed when you did the no leg climb. F'ing cool. I loved the kip on the rope. You rock girl!

when i'm a crossfit "grown up", i want to be like jolie. =) time for some pull ups and to work on my rope climbs. here we go!

I've heard of this workout, haven't done it yet. Guess I don't really need skin on my hands for the next 2 weeks. I think it looks cool to walk around with your hands all taped up anyways. This will be fun.

It's the kipping, no legged, rope climb! Nice.

This was my first CF WOD. I started with 10. The last time I did it I was up to 15 and I could have gone a little further, but I ripped my hand open. Cant wait to see how I do now that I am getting back into the groove of things.

Allison, from professional and personal experience, alcohol doesn't make you better at anything except thinking you are better at everything.

I love Jolie

Did anybody see the CrossFit article in the May issue of Men's Journal? The article was complimentary of CF and the author said he was hooked on CF.

I apologize if this has been previously discussed.

Figured we'd be doing a lot of pullups, haven't had any the last two WODs.

Wow she is strong

I'll have to sub jumpers for this but I'll crank em out

I've been trying to figure out what city CFHQ is in and its driving me a little nuts any one know?

M/24/ a fat 185

How long does this take people on average? If possible I would like to make up my CFT and this WOD tomorrow, but I might put one off until the rest day. If I need to do that, which one would be best? Also, is anyone else still hurting after the GHD situp and back extension workout? I scaled it and still need a "kip" to sit up in bed! It's like I don't have "abs" anymore, but one big "ab" :) .

Allison-

No worries, 3,2,1,GO!
Get it tomorrow and yesterday is history.

Allison - How many did they do? If its hard for you its hard for them too.
-JP

20/154/5'9/M

as rx'd 11 rounds failed on 12th

nice work jolie! you are amazing!

#18

I believe that CFHQ is in Santa Cruz. But i could be wrong.

Jolie,

You are AMAZING !! Strong stuff.

Do I hold onto the bar the entire time or drop off once I've done my 1,2,3.... on the minute?

SWEET!!! Its my weak point can't wait to workout tomorrow.

6th consistant workout with crossfit and boy do i hurt. But its the hurt i wasn't getting with my regular lifting.

I look foward to the workouts they rock...

And I am betting that if i remember my music tomorrow RRR will get atleast 17 rnds in.

13 mins & Pull-Ups utilizing kip pull-ups after the 5th or 6th set. It was a new PR for me and done in one of the nastiest, sweatiest and humid (no ventilation) gyms on any Navy ship in the world. Ooohrah from one motivated CrossFit Marine to all my CrossFit brothers and sisters out there. Get some! 3-2-1 GO Leathernecks!

M/31/5'10"200
USS Tarawa 11th Marine Expeditionary Unit

Does anyone else have a crush on Jolie?

Suck at pull-ups so subbed in jumping pull-ups and did +2 per round instead of +1.

Failed in the 9th round at about 7.

Total jumping pull-ups = 79

Good video demonstration, but the best video for this is of Annie demonstrating rope climbs. That is some good stuff. Go look that one up on the demo list.

#13 Going to the kip after the 6th and 7th minute.

Crossfit should make Jolie groupie t-shirts. Now only what to put on them? =)

25/M/190/69"

way to go jolie. no hands?! you're a total bad ass. you and freddy need to get back to texas. it was too short.

21/M/210

3xCFWU

9 min +7 (strict)
+1 mile run treadmill 7:23 (1%)

Grip was hurting from the deadlifts yesterday!

10 sets unbroken then some guy wanted to use the calbe machine with the pull-up bar not any of the other cable machines just the one under the pull-up bar. 1 more set then he got compleatly in the way. NOT MY BEST EFFORT.

10 complete rnds DH's
7 reps for rnd 11

10 complete rounds (dh)

11th round failure after 7 pu's

m/53/180
15 minutes + 11 pullups
grip fried

17 rounds plus 16 (PR by 5 rounds!)

15 rounds plus 14 pull-ups (pr)

080113 was 12 rounds plus 12

17rds + 13

BW 197lbs

M/29/170/5'8"

16 minutes (PR)

Had to start kipping in the 9th minute. Then Tom, Eric, and me worked on handstand development. Probably not the best idea after this workout, but it was fun. Of course we got all kinds of "what the hell?" looks from the other poor Non-CrossFitters. I must say it was quite comical...three dudes falling all over the gym floor!

Brian

Wouldn't mind meeting Jolie one day :)
She is definitely a GIRL POWER!!

Hmmmm...I'll be looking for Super Kelly Moore's #'s today. Shock me PLEASE !!!

Sugarland TX Pull Up Ladder 3,2,1...go. Yikes!

don't know if anyone has been noticing BarbJ posting on here lately but she's 58 (hope she doesn't mind me highlighting that but she posts it) and putting up some pretty darn good times on these workouts.

BarbJ

keep up the good work.

Started out easy.... man that wall hits you quickly.... only got 10 minutes... will do better next time!

Semper Fi

#39 - ken c

I couldn't agree with you more Ken! My CF buddies and I got the honor and pleasure of working out with Barb the last couple of days. We did Gwen and CFT, and let me just tell you - Barb "is the HEAT"! She made a great point when we were chatting it up: "Every CrossFitter that she's met has been friendly, supportive, and encouraging." She couldn't have been more on the money with that - we're all one big family!

It's always refreshing to find yet another CrossFitter in the midst of all of the globo-gym wannabe's.

Brian

Anyone looking for a CF buddy to do wod with in Miami, please drop me an email.

Sunday musings...

1) It's hard to Zone at a business convention

2) I like wine. Good wine makes me happy (see previous discussion with Hari and Spider Chick). Too much good wine in myself or another makes me unhappy. There is a tippling point that one becomes aware of only after reaching the other side. I try to remember this when I drink good wine.

2) Heroes. Who's your hero (or heroes)? Why? I'm surrounded by the biggest names in my professional world this weekend, men and women of astounding accomplishment/talent/contribution, and yet not a one of them qualifies. Is it because my own accomplishment/talent/contribution is so close to their's (but known only to the tiniest group of cognescendi, all of whom happened to have the same last name as I do) that there just isn't enough separation to create enough awe? Is it because we have the same job and it's just that much more difficult to do something that much better? Or is it that they lack some heroic characteristic, without which professional accomplishment is simply not enough?

What is it that makes a hero?

I don't think there is any one answer for this because we may not all agree, and reasonably so, about the hero-worthiness of any individual. Some may require out-sized accomplishment; others may need to see courage or sacrifice or hardship. You might wish to see a certain selflessness in that person. We could go on and on.

But for me I think it boils down to this: someone who is, or could be, MY hero is someone who for whatever reason inspires me to be a better man.

So who's your hero?

I'll see you next week.

37/m/150

16 rounds plus 8, way better than last time.
Getting stronger slowly but surely.

17 New PR

16 was a new PR back in January '08

I thought that everyone would enjoy this little crossfit tale.....there I was in the gym finishing my crossfit workout and pushing myself as usual. Well when I finished I was laying on the floor exhausted and sweating with my eyes closed and I "felt" someone over me, so I opened my eyes to a person standing over me asking if I was "OK" and I really should keep my head above my heart or I might pass out. All I could do was laugh and say that I was fine, but thank you for your concern......oh how the non-crossfiters dont get it!

Comment 46???

Are they an idiot? The FIRST thing you do when you are dizzy is get your head below your heart...

geeze!!!

KK

Gonna do this one tomorrow a.m. before work. Pull ups are my bane, so it'll be good practice. What an athlete Jolie is! I need a rope. Happy Crossfitting.

17 rds even (took an extra 2 seconds for the 17th pullup)... 153 total. tore my hands up again.

some heroes

http://www.warriorsthefilm.com/Movie.html

8

29/m/185

12 on 15... I struggled today for some reason

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
12min + 11 reps

Back is sore from doing pull-ups yesterday, Great Timing! I started with an hour run on treadmill's hill setting. Did pull-ups afterwards and made it to 10 minutes. Had to use jumping pull-ups at round 9. This is my first time with this workout and can't wait to see the improvements next time.

13 rds as rx'd

good times!

29/m/165

15 rounds (pr)

first 6 strict then used kipping.

Did this one this Friday.

Pull-up Ladder (080404): Bodyweight + 5kg: 11 rounds and 11 pull-ups.

17 rounds plus 12 pullups
*20lb vest*

post tabata squats=20

36/m/165

10 rounds + 5

We were in a hotel in DC with no gym, so we did a burpee clock instead. Norma - 11 +11, Tariq 12+3. We got a complaint from the people in the room below us.

Tariq and Norma

I'm a beginner to CF but don't always completely understand the workout, could someone please help explain what it means to do the exercises continously with the pull ups? i'd appreciate some clarity! thanks!

Guys im trying to find a company that sells the climbing rope. Can anyone point me in the right direction please.

8 minute 16k kb jerk set - 72R/73L. Hand switch at four minutes.

10 minute rest.

8 minute 16k kb snatch set - 86L/87R. Hand switch at four minutes.

15 minute rest.

WOD:

21 rounds + 15 reps. No breaks until round 20....don't know how I hung on so long as my hands/grip were fatigued from the snatches.

Hands in good condition; the pullups pinched up some callouses that will be removed ASAP.

6'/220lb/28yo male

went ahead and did real pullups for the first time on this one, got 4 rounds then 4 more with jumping pull-ups. I'm VERY satisfied that I've finally graduated from the pull-up assist machine.

CFWU- minus pu's
8 min. got only a handful of really ugly ones in the 9th minute.
Ran 1 mile
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

10 min on gravitron
rounds 1-4 90#
rounds 5-10 110#

I'm a beginner to CF.

Would it be better to do a beginner pullup (use bench for legs, or jump pull-up) or use a gravitron set at like 60 or 70 lbs?

I'm 34, 6-1, 196 lbs (22% BF).

thanks!!!

strict or kipping pullups?

30/M/190

As rx'd with rings - 9 rounds exactly.

My previous best was 8 rounds +8 reps but that was on a PU bar so I'm happy since rings are a bit harder for me.

John

#43, Bingo...For some WOD inspiration just take a look at #63 (Kelly Moore)...that is AMAZING!

#43: Here is one of my favorite quotes on the subject...

"When the will defies fear, when duty throws the gauntlet down to fate, when honor scorns to compromise with death - that is heroism." --Robert Green Ingersoll

Personally, I think the defining characteristic of heroism is the absolute unwillingness to be defeated. The phrase "indomitable will" comes to mind. It is the idea that you can be beaten, killed, or whatever, but you can't be defeated until you stop fighting.

#61 Liz -

Start a timer. As soon as you start the timer, do one pullup. Wait until minute 2 starts. Do two pullups. Wait until minute 3 starts. Do three pullups......etc....

You can break up the pullups as many times as needed within the minute. Say it's the start of minute 10 and you can only do eight total reps before the start of minute 11 - the WOD is done. Your result would be 9 full rounds + 8 reps.

I hope this helps.

Kelly

only got 6 minutes +5 more...Pullups are by far my weakest strength area

#67 Andy...get on the forum...
But to answer your question, just do what you can manage...if you can manage actual PUs (even 2 or 3), then do that. Then switch to negatives, then Jumping...you want to get as many rounds as possible...Just note what you did, and it's all good. You need to personalize the program to suit your needs and level of fitness (in whatever pathways/movements you're short on).
If you're new don't forget the CFWU. Check out the FAQ and starting sections on the main site. Get on the forum and get using the search function...LOTS of cool stuff posted in there.
Welcome to CF

34/M/77kg

16 rounds

#62 - Chris:

Check out this link from CrossFit San Diego's homepage. Lisa Lugo and company have put together an awesome "Garage Gym Store"...it should satisfy all of your CF needs.

http://www.thegaragegymstore.storebuilderplus.com/page/page/5130789.htm

Brian

M/26/175
BIAP EOD

As Rx'd
16 rds + 12 pull-ups (PR)

Love this workout!

#73 Alex

Thanks - I've read alot of the FAQs and have searched the posts quite a bit in the last 10 days. Thanks for the warning on the CFWU ... I appreciate it.

I hadn't thought of using negatives ... I'll try it. Thanks again for the welcome!

31/m/195

17 rds + 12 pullups (PR)

Made it up to 10,5 pullups. Messed up the times (blaming the kids) so it took me ~13 min or so to get to round 11. I guess I misunderstood the instructions too since i didn't get that broken sets within the minute counts as a total. Thx to #61 for explaining that!

/Newbie

Bingo, perfect description for a hero...

#43 Ken, GREAT quote.
My grandma will alway's be my hero. I strive to be like her everyday. I'll never back down...she's been gone 23 yrs and a day doesn't go by...

Oh, one of my other hero's and I stive to get maybe just a tad closer to Kelly's times! Always shocked and awed

Keep up the great work Barb J !

12 rounds of continuous reps w/o breaking.

Noticed info about the broken sets afterwards. Tougher workout than expected. Guess looks can be deceiving. Loving CF everyday.

Overhand-12+7
10 minutes of MU practice
Underhand-14+5

15+11
Pretty good improvements each time (14+9 last December 13+10 before that)

did eleven minutes, total of sixty six pull-ups. thank you CrossFit for what you have given me.

15 rounds PR
kipping pull-ups. split into small sets of 3-4 reps

Death by pullup
1 reg dead hang
2 jumping chins from floor
3 jumping chins
4 kips (next time try kips before jumping chins)
5 3/4 kips (losing steam)
3 jumping chins, 3 4" box jumping
7 jumping
8 jumping, tried a kip-no way!
rest jumping from 4" box until I got 14 in minute 14.
Only got 14 in minute 15.

Rested a little, tried to climb the rope. Got my hips up to the doorframe! Yahoooooo

Fellow Crossfitters, when you have amoment check out this song from a soldier in Irag.
http://www.flashdemo.net/gallery/wake/index.htm

CrossFit FOB Paliwoda

Eric- 21/6'1"/199lbs
Adam- 26/5'6"/160lbs

As Rx'd

Eric- 12 minutes + 11 reps

Adam- 19 minutes + 14 reps

13 Rounds + 11 (PR)

BW 171

18 rounds + 17 pull-ups

11 10/12 mins

Mark
19 rounds + 9
Total 199. Missed 200 by 1. Bummer.
Got and popped a blister at round 18.
PR.

8 rounds + 6

Feeling like a wuss.

7 + 7 strict

"I don't like to touch trees." Now I've heard it all.

30/m/6'1"/199

15 min/15 pullups PR!
last time only 11 min

did the last one right as time ran out. called it done

32/F/5'10"/155#

14 rounds + 10 (PR by over 2 rounds)

On Sunday musing heroics:
Heroism is usually unintentional. An ordinary person doing the extrordinary. Unfortunately, for most performance takes precedent over character. The unsung hero is the perfect model of good character. Someone who does what is right for the right reasons, not for personal edification. What greater love is there then this: that one would lay down his life for his friends.

awesome, i sprained my ankle friday night mountain biking so this is perfect. shooting for 17-20

24/M/6"0/170

awesome, i sprained my ankle friday night mountain biking so this is perfect. shooting for 17-20

24/M/6'0/170

46 - 6' - 215#

As RX'd

19 rounds plus 15...

Should have tried harder on the last set to hit 20...Next time!

Nicole: 18 minutes completed
Jeremy: 20 minutes completed

Well said Freddy C... do you remember when we were trying to come up with the workout we did when I was at your gym and Jolie suggested we do rope climbs??? hehehe I really dodged a bullet there. ;)

Gaucoin.. you don't like me very much do you?

hahaha

as rx'ed 8 rounds

12 reps in minute 11...last set done incrementally

11+6

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230

wod as rx'd
16 min. plus 10 pu's (new pr by one full round)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

bw 170

12 rounds

+ 24 lb weight vest

f/5'4"/134/31

Haven't posted to HQ in a while. Waiting for my gym equipment to arrive so I've been improvising in the park!

Made it out to Inner Strength Crossfit in Smyrna, GA. Nick is a very gracious host and great coach!

Pull-up ladder WOD:
14 rounds + 10 more pullups.
(I think that's 115 pullups... holy cow!)
I also got 3 rips on my hands.

Did a 2nd wod afterward...

21-15-9
Deadlift 155#
Box Jump 24"
KTE

16:27

I'm having a hard time holding onto even a fork...
I really wanted to wuss out on that 2nd wod and nurse my injured hands instead, but I didn't.

Crossfit rules.

First time ever posting here. I've been fairly active on Crossfit for about a year now and I LOVE it!! I'm a normal, working, single father with 2 kids in all kinds of sports so time is very hard to come by for crossfit. At the same time, I absolutely HATE if I miss a day. My back and surgically repaired knee problems are a thing of the past. Coincidence?? Maybe, but I doubt it. I still struggle and can't complete many of the WOD's as rx'd, but if it were that easy then what would be the point, right? I both fear and relish the inevitable feeling of utter exhaustion, dizziness, and puking. This is now not just my hobby but my way of life.

35/m/169

17 rounds (new pr)
1st 5 strict
next 7 kipping
last 4 jumping

18 rounds.

My previous was 12. All strict pullups through round 5 then all jumping. I would have made 19 but the last 5 I could do that round I couldn't get my chin over the bar anymore. Next time, 20's @$$ is mine.

bw 180

20+14

27 y/o M, 200 lbs, albuquerque.

17 rounds, + 12. Strict up until round 8, then kipping. Unbroken till round 15, then broken. Nice little tear on my hand, but not as bad as usual.

good day all.

10 min + 10 reps
PR by 3 rounds

22/m/175

As rx'd

16 rounds + 12 (PR by 2 rounds)

Ran 2 miles after

9 kip, then jumping to 14

47/M/166lb

as rx'd. 12 rounds. unlucky #13:(

44/76"/190

CFWUx3x15 (ex pullups)

10 rounds + 10 pullups

so close - first 10 sets/minutes unbroken - halfway on rep 11/minute 11 - just couldn't get there

32/m/210/6'5"

12 + 7

Matched PR for rounds but was 1 off from my 12 + 8.

31/f/134/5'4"

Haven't posted in a while. Been off the HQ schedule due to having to work out in the park and improvising!
Worked out at Inner Strength in Smyrna, GA. Nick is a gracious host and great coach.

Pull-up ladder WOD:

14 rounds + 10 pullups
a PR by 3 rounds!

Got 3 rips on my hands, ouch!

Still, did a second wod:
21-15-9
Deadlift 155#
KTE
Box Jumps 24"

16:27

Right now, I'm having a hard time holding on to anything...

M/19/188/5'6"
As Rx'd: 15 rounds + 13 pullups (PR)
Think I would have got 16, but I got really nasty tears in both hands during the 13th round.

age 18 bw 170
26 rounds + 25 pullups
started jumping at round 19
hands got torn apart

6 rounds + 5, all strict.

resisted the urge to do jumping pull-ups..

playing catch up. nice day so i did the 800m runs out at the track.

4 as rx'd: 2:43 2:46 2:49 2:48

think i have the sub 6 min. mile in me now. will have to try that soon.

11 rounds (+0 pu)
All pu (kind of) kipping.
Splitting began after rd 8

well i forgot that we could use as many sets as you wanted so i only pulled off 5 minutes worth (longest set was 5 pull ups, failed on my set of 6.. 20 pull ups total). i threw in an 8:30 mile for good measure afterwards. my bad.

7 rounds.

M/36/201

as rxd
15 rounds

all unbroken except round 13 lost grip after 9th.

Are most torn up / ugly hands going to be a contest soon?

As Rx´d
18 rounds equal to PR
...fore-arms still fried from Gwen.

22/M/140

CFWU x 2 then worked on CFT lifts for full ROM.

Managed 17 full rounds before I called it quits.

29/m/200

15 rounds + 14 pull-ups

134 pull-ups total = PR

33/M/185

10 rounds, 2 better than last time.

28/M/5'9"/190
12rounds-felt like a should've done alot better but stick a fork in me i was done
2sets 5-handstand psh ups
2sets 30-psh ups
3sets 30,20,15-incline sit up

#39 ken c
#41 Brian
#79 gina johnson

Thanks for the very kind words! Geez--I'm sitting here in my hotel room in Scotland (drinking some of that fine wine mentioned by Bingo in comment #43) and blushing.

I really enjoyed working out with your CF cadre at Ramstein, Brian. I wouldn't have pushed myself anywhere near as hard as I did had I been at home.

I feel that I've really found a family here and I meant what I said the other day--every other CF'er I've met (and I've been to a very big cert in SD last August) has been caring, compassionate, and giving.

If any of my CF family ever finds themselves in El Paso, Texas drop by to my garage gym for a WOD--you're always welcome.

May not be able to do too many workouts for the next couple of days here in Scotland, but I'm going to see about dropping into CrossFit Central Scotland while I'm here (it's not real close to where I'm staying).

BarbJ

22/m/162
--------

10 Rounds with 22.5# vest
4 Rounds no vest

14 rounds total (PR)

m/23/195

I decided to do these one-handed, so I only got to 13 rounds.

Just kidding.

Deadhang, only got to 7+7 reps. That's two rounds less than before I took a break. Damn you, self.

14 rounds + 8 Pull-ups (PR)

36yom
5'11"
154lbs

M/43/175
cfwu - pu's
rx'd
12 rounds + 8

34/M/205

CFWU x 3

14 rounds ...105 total (last four rounds with green resistance band)!

Have been a crossfitter for a month and that sounded easier than it was. I did row 5000m before to warm up.

6 rounds
Total- 21

35m/5'7''/160
D.O.E SRT

26/m/6'1/175

16 rounds, pr by 1 round.

I was being very careful to avoid tears, may have had another round in me but would have been at great risk. Last time I did this workout I ripped in 4 places.

-Nate

As Rx'd: 18 Rounds. 171 total.

First time doing this workout, it was a lot harder than expected. Gonna hit some kettlebells with Ory at the station this afternoon.

14 rounds. Same as before.
Played around with weighted ring dips after the WOD.

27/m/5'10"/152

13 rounds (PR by 4 rounds from 01/14/08)

Kipping pull-ups, mostly with regular palms-forward grip. Need to mix up grips more.

as rx'd
16 rounds + 12

cfwu w/o pull ups or dips, Burgener warm up
strict pull ups: 10 min + 7 = 62
ring dips: 10 min + 5 = 60

M/22/185lb/6'

13 rounds, after doing 19 rounds of Cindy yesterday

Great job by everyone so far!

First time doing this WOD so everything was a PR.

14 Rds + 8. I coasted through about 5 or 6 rds with strict form then had to throw in quite a few jumpers. A total of 113 p/u's.

I did yesterday's WOD too, before my pullups. This was my first time doing this WOD as well so naturally these numbers are my PR's.

Squat - 230#
Shoulder Press - 140#
Dead Lift - 385#
Total - 755# (A little disappointed in this WOD but i'm sure after doing CF for a while longer I will definitely improve.)

I also did some 300+ lbs. tire flipping relays in my backyard for time. All of this put together was an interesting workout.

I hope everyone has a great Sunday. See you all tomorrow.

Viva-

CFWU (w/o PU)

10+2

Not too bad considering I could do ten a coupla weeks ago. Thank you CF!

Finished off with ~15 min of jump rope. Getting much better at that too. Hitting 30+ consecutive singles, and up to 4 doubles. Need to stop jumping so high for the doubles though.

29/m/178

13 rds

CFWU-dips and PU
9 Rds + 10

37m 185
15 rounds (under pr. boo)
threw in 100 lunges for penance

10k job 1st then 12 rounds+8. Not great but an improvement. I'll take it.

Sandy 15 rounds
Darlene 9 rounds

M/54/160/5'8"

Second WOD.

9 Rds + 4 (No Kipping)

Thought I'd get more. Going to check out Pavel's pullup routines.

David
M - 32 - 5′10″ - 174

CFWU x 2 x 15, sans pull ups

WOD as rx’d: 13 minutes + 3 reps, 94 TOTAL

Notes: Hands gave out completely.

d - 29m/170

17 rds + 16

sore, low energy...need a rest day

j - 34f/125

14 rds + 14 (pr)

18 rds - PR

Melissa did Michael in 25:02

first time ; 16 rounds+ 10 reps,was going great till smashed my knee off backpad of chin /dip contraption,grip was gone by then aswell.all rounds unbroken till 14. followed by thruster practice and L holds.

26M/5'8" 175
1st crossfit WOD-
7 rds + 2 sets of 7 with 1 minute rest in between at the end. I did all the pull ups straight pull, i dont know how to kip yet.
finished with 1 mile run on tread mill- 6.58 and an ab workout.
this workout was a lot harder than i thought

cfwu x 3 (-pu's)

death by pullup:

11 rounds

post: 8 x 35m sled sprints(70#)

35/M/6-01/185

11 min +8

What shoes are Pat and most of the other power lifting athletes wearing?

Please email me if you know.

CD

M/52/6'/185

I love this stuff... simple, but diabolical. I'm thinking 12-14, but...

as rx'd, strict, 9 minutes

who needs curls?

CFWU (Got funny looks while doing pushups at a running race)

Big D Texas 5k - 35:03

Not a PR, but first 5k since Sept.

5'10/205ish/29yo

6 sets + 3 = 24 total in 6:25.

Then finished off up to 10 reps doing jumping pullups.

Combined this with Sat's WOD (Gwen?).

Josh Z.

22/M/6'1/187
As Rx'd 15 rounds + 12

m/24/6'1"/225

Can't do full pullups yet so...

7 minutes of beginners pullups then,
13 minutes of jumping pullups.

I can't feel my arms...

m/34/70/190

20pr

22/F/170

55# assist
5 rounds + 1 rep

yeah i was expecting the earlier sets to just be a warmup. didnt realize how much they would pre-exhaust the muscles.

M/27/5'10/228lbs

2 x CFWU

12 rounds. did the first 3 strict.

Vance

29yo/M/6'4"/205#
The goal was 14 plus. Oh well, next time.
As Rx 13+13 (PR by 5 reps)

28/m/189

15 + 7 (PR by 10 PUs, and a few pounds heavier)

Jeff @ work
w/ 20# vest
17 rounds + 16 pull ups

25/m/155

PR

15 mins - 15 pull ups

#43, Bingo asks,

"What is it that makes a hero?" and asks why for him, some of his most esteemed colleagues don't seem to fit the bill.

When we’re young, our heroes are people who have accomplished great things that we hope someday to match. Children typically pick a favorite sports figure. At a young age, we don’t appreciate that great accomplishment can be a function not only of talent (something most of us are not endowed with in any great quantity) but also of determination, struggle, and sacrifice . A child may feel sorry for a handicapped athlete, while an adult may feel awestruck.

As we mature, we recognize that talent is distributed randomly, and our heroes move from those who have simply been endowed with great talent and made the most of it to those who have made extraordinary and difficult choices requiring characteristics like courage, effort, selflessness, and principle, characteristics to which most of us have accesses, but only at great personal cost.

As a child, if you told me that some guy stood in front of a moving tank in the middle of the street, I would have thought, “what a dope.” But as an adult, when I saw the picture of a peaceful protester standing down a tank in the middle of Tiananmen Square, I was stunned speechless and needed someone else to put into perspective what I was seeing:

"But history teaches that empires do not break up voluntarily; dictators never dictate freedom; totalitarian state do not overthrow themselves. The sad truth is that the tree of liberty is indeed nourished by patriot blood. The thousands of Brave young Chinese who were killed did not, in Lincoln's phrase, die in vain; their sacrifice will lead their people out of Communist bondage."

William Safire, San Francisco Chronicle, 6/6/89, p. A26

http://en.wikipedia.org/wiki/Tank_Man

31/M/70"/172#

First time on PU ladder

13 rounds +10

strict PU up to round 8, then kipped rest. Was feeling good up until round 10, then the wall came from out of nowhere...quite humbling.

One of the other Globo gym patrons did suggest that I just take the squat cage home with me as no one else uses it. After the last three days I'm thinking about having my mail sent to the gym and they can just set it in the cage.

25/M/170

20 Rounds

This workout starts out as a casual stroll and finishes you off with a less skin than you came with. This has got to be one of the sorest times in memory for my lats post workout. So simple but such a great challenge. Thanks for the pain...it's kind of addictive.

16/M/132

I got all the way to 17 minutes, but i used Kip pull ups on most of them.

42/f/5'3/115
= 8.5 minutes
8 rounds + 4 JPUs

Round 1-5 = all PU
Round 6 = 2 PU and 4 JPU
Round 7 = 1 PU and 6 JPU
Round 8 = 1 PU and 7 JPU
Round 9 = DNF only 4 JPU
Ripped badges from Fran last Tuesday are hurting so bad! :(

46/m/160

12 rounds as Rx'd

m/52/165
one day behind and 1st time posting-so no laughing please!
training Xfit for 1 year and had never done these lifts before that
enough excuses
BS 250
SP 105
DL 320
CFT=675

13

First time, PR by default: 10 min +6, no jumping. Look forward to breaking this PR.

First time getting back to crossfit after taking a break (if you count having a baby a break)

Kay: 8 minutes, all assisted pull-ups (with heels on ground)
Che: 8 minutes - with last two only partial. Also assisted pull-ups.
Wolf: did kids w/o (hand stand push-ups): 15

S 325 tied PR - low back squat from Thomi at CFVB
SP 145 +20 PR
DL 345 +20 PR - good form - stopped 365 on bad form
CFT 815 +50 PR
in Qatar at night
My SP and DL seem lacking compared to my squat and other posters. Have some work to do.

24/m/6'/197

17 rounds + 8

13 +13 - with palms out
Previous PR 14 - with palms in
In Qatar at night

7+5

17 rounds as rx'd

M/31/5'7/175
19 complete rounds plus 15 pull ups. 205 total.
Beat old pr of 16 rounds.
I'm obsessed with G4 TV shows ninja warrior and ultimate bansuke. On bansuke, they had a competition of 1 min man situps, 1 min max back extension, 1 min max push up for a total of 3 minutes. Each rep was counted by hitting a part of your chin/head on a counter to count the rep. The clock did not stop for 3 minutes so transitions had to be quick. I tried this as a warmup to the wod and got 134.

18 rds. +14

m/21/205
8 rounds
then practiced some more pu's

21.m.140.66"

as rx'd (Strict)
11rds+8reps

need to learn to kip

Did last wed WOD today needed the back exercise.
WOD done in 13:04

44/m/156

12 rounds, barely

34m5'10"202#

15 rounds + 10

24f5'6"110#

push-up ladder, 9 rounds + 8
pull-up ladder, 2 rounds + 2

52 hours after GHD wod, still in constant pain with limited mobility. Obviously I'm no stranger to muscle soreness -- extreme DOMS, spasms, burst blood vessels, strains, tears, etc, BTDT. I think it's largely the location, the centrality of these muscles and their role in all body movement and posture that is so uniquely unpleasant. Can't stand up straight, and it takes a long time to settle into a flat lying position. The only relief I've had, onset after 4-5 rounds of the PU ladder.

17 rounds + 16 (PR)

Dill-pickle (#169), you can always using kipping pull-ups, there is no but...

12 round

29/M/180

14 rounds

Last time I did five with only one in the sixth round.

This time I did eight with six in the next round!

Used blue assistance band each time. I need to buy a pink assistance band. I'm almost able to do one pullup without assistance!

M/46/185/6'1"

13 rounds. Harder than I thought it would be! My hands are done!

No more jumping pull-ups again!

8 + 8 on last

Hand I ripped open killing me

23/m/170

17 rds

Doubled up today
pre: rom
post: another wod

10minutes and called it quits, getting an odd sore spot on left palm that rips if I go to far..read this months cross fit journal and am trying some new tactics so 55 pullups just under the buzzer

m/38/190

13rounds + 10

m/28/5'11"/185 lbs

14 rds + 5 pullups, hands got tore up again or I could have done more, still was a pr

As Rx'ed

17 rounds + 12extra on round 18

Very demanding for the grip!

m/31/180

as Rx'd

21 rounds

hands definitely need a break.

10 rounds+ 7

m/16/165/6'3"

15 rounds

The Force is strong with this one.
~Darth Vader~

m/29/189

16+9

did a 5k trail run charity race post workout and ran it in 21 min. A full 2 min faster than last year, all thanks to crossfit. I came in 3rd place. A 150 pound classic long distance runner passed me with a km to go and I knew that if I kept him in sight I could beat him on the 400m track portion of the finish. That is exactly what happened and in fact I almost caught the second place runner in that 400.

The Pie, crossfit Vancouver

well i made to 13 easiyl with 40 seconds left..but the 13th round was on a rubber coated bar..after teh round i looked at my hand and my pinkeys calice was just a flap so i had to quit..anyone have any advice? how i can train with it?

pleasee email me with any advice..should i just tape it up for the next workout or should i take sometime off..it was so frustrating to have to quit. bendugas@hotmail.com

Open Letter and class review for Crossfit Certification Seminar in Atlanta on April 5-6:

Thank you for teaching me real intensity.

We can read about intensity, talk about intensity, and hell, even watch various flavors of intensity on video - but - nothing can match the actual experience of ass-in-the-fire intensity.

I got exactly what I wanted out of this class.

I'm no trainer, nor do I want to be a trainer; instead, I came to certification class to find the holes in my training.

I found them.

and, in fact, discovered that perhaps, I haven't really ever been *really* training.

More than ever I believe Crossfit is the real deal. It struck me during some of the lectures, that Crossfit is nothing new --- it's really just a packaging of all the training types that are proven to work because they are required "in real work", be that real of fire fighters, law enforcement, military, or as instructor Pat liked to say, "carrying your kids and groceries from the car"

This no ass-kiss post. There were periods where I got bored, but that's mostly during the discussions more geared to towards training and training business - which I just don't care about - so there, I am being a little selfish.

Also, while I can subscribe to some of Nicole's Zone preaching concepts, much of the trainers seem to be single, without kids, which makes writing down everything you eat, measuring everything and being super intense about diet just a little more difficult. If you don't want to alienate the rest of your family and friends, it's a real challenege to find that fine line between doing what's 100% best for yourself, and participating in real life with your family.

The technique training was the incredibly helpful --- knowing how to deadlift, clean, squat and snatch correctly are strong reasons for my attendance and most of the training attention focused on these, and relative, movements.

nice...

Shout outs to Pat, Nicole, Media Guy, Mike G, the Marine from Florida, Jelli, and all the other trainers who spent the necessary time with this sweaty, stinky dude who thought he knew something, but came away finding out he has a lot more to learn and work on to improve.

...a lot more Crossfit training to do.

But isn't that why we're here?

Thanks and Cheers!

Christian
http://run50miles.org

14+10

11 rounds pluss 10 pull ups. damn...goal was 12 rounds.

46/M/195

14 rds plus 11 new pr

did a lot of singles and dropped off the bar so less negative keep me fresher.

then started over after a minute(kelly Moore/seal style)

10 rounds plus 8

12 rds.

i'm sure it was a big "no, no" but i did "CFT" right before.

M/28/190/6'0"

As Rx'd: 14+9

20/m/5'10/160

16 rounds plus 10
As Rx'd

21/m/190#/6-2

as Rx'd
15 rounds plus 10

42/171

Jolie and Kelly, you both are kickin' it!

Thought this would be the day I finally hit 15 rounds but as usual you are going along with no problems, all of a sudden you can't go any more. Game over.

14+8

39/M/6'0"/155
As Rx'd
17+17, pr by 3 reps

I restarted at one with no rest, only with strict PUs. I made it to 8 when I realized I was over 200 PUs in well under half an hour so I called it a day.

16 rds

First 12 rds deadhangs. Still have a hard time kipping with my leg in a brace. 1 1/2 more weeks until I can bend it. I'm starting to go crazy and my endurance is going to pot.

as rx'd

14, could've probably gotten one more round, but my calluses were starting to all wrip off :-(

M/23/265

11 rounds plus 7

I'm kicking myself now, I just hit 12 reps as the clocked ticked off for the next minute and I quit. I should have tried to get a few more reps in the next minute, even though there was no way I could get a full 13 reps. Oh well, next time!

bwt:151

as rx'd w/ 20lb. vest.... 19 rnds + 14 pullups

27/m/169

14 minutes + 8 pull-ups

14 rounds + 5

very hung over, coulda done at least 2 more rounds if I wasnt

17 rounds and ripped my hands. I quit like a wus. I know I had 18 in me but I let pain get the better of me. This is a PR but I wish I'd have done better.

I intentionally waited to post this until my friend completed the WOD so that he wouldn't have a goal to beat.

40/M/184

8 rds.

All dead hangs.

Baby was sick, could not make it to the gym. Did it in my garage using a hoe handle for the bar.

First did yesterdays WOD SQ 305, SP 155, DL 335 then did today's WOD Did 11 rounds. 23/m/170 fourth and fifth CFE.

f/45/135
8 rounds
all dead hangs.
beat last time by 1 round

20/m/150

13, plus 6 in the 14th round

27m/6'1/200
15 rds.
first time

14+14 First time with this WOD

male / 19 years / 125 lbs / 5'4"
10 rounds + 8 pullups

40/M/170

CFWUx3(no PUs)

5 rounds + 4

First wod after two months rest from tenditis in right elbow. Felt great to be back, surprised at how little strength I lost in two months. Still worried about the elbow a little, but taking it fairly easy for now.

11+11 (PR, last time: 10+6)

Thanks Coach!

45/M/173

first time doing this workout so I guess this is a PR.

13 rounds + 11 in 14th
I sure wanted that 14th round...grrr.

M/27/208

15 rnds (PR)

9

18 full + 16 reps, way down from last time. Not too surprised this WOD took at hit, but I approached it with the intention of besting my last performance. It's been too long since I worked at these so that's the reason I didn't PB. Grip was a factor and then I just died at round 17, all previous sets were straight through. Elbows are throbbing.

It's possible I did round 12 twice, who knows. No extra points for not paying attention.

Post-Tabata push ups and SQUATS (for the first time in a while, my cranky ankie held up) 78 and 128. Push ups brutal post-J.T. just two days ago.

Oh, and my freakin' abs still hurt.

CFWUx2,no PU

10 rounds

scott/m/48
8rounds as RX'd
rounds 9-13 Jumping pull-ups

janet/f/49
10 rounds
assisted with 90#

Jodi (F/29/108)
Mobility Drills

Score: 19 rounds + 16 chinups (206 chinups total - PR by 28 chinups)

I wanted 20 rounds sooooooooooooooooooooooo bad! Next time for sure!!

M 35/226

as Rx'd

11 rounds + 8

19 rounds + 16
Should have gotten at least 20. Good work RynoGSX and Kelly Moore.
Hands destoyed. I am going to figure out the best way to treat this so check my blog for updates and treatment tips. I know there was an article in the last journal but we take a little different approach.
Marshall
18 rounds + 10

m/34/169

PR! Completed 18 rounds at the buzzer.

20 rounds as rx'd (finally!)

M/46/6' 220

16 rounds
Last 4 included jumping pull ups.

17 minutes should have done more

17 Rounds + 11

20/m/168

16 minutes

25/m/6'0"/170#

3x CFWU (no pu but added 15 push ups per round)

9 minutes + 9 pullups

28/m/205lbs

Minute 17 + 15 Reps

25/m/6'0"/170#

CFWU x3 (no pu, added 15 push ups per round)

9 minutes + 9 pu

I just couldn't get over the top on the last few to make it 10.

15 rnds. foremarms, cooked

8 minutes here.

m/1.72m/62kg

Pressed for time. Wore 10kg X-Vest

Eleven Sets + 9

Going great until around 9 when kipping started, it was downhill fast after that.

16/M

5 rounds dead hang
1 round jumping pu's
6 minutes total

Dena: 10 rounds + 10 -- just couldn't get that last one out-all jumping pullups

Angus (age 10): 9 rounds even-all jumping pullups

m/22/5'8"/190

did 13 rounds plus 13 pull ups. first 7 rounds were strict, after that they were kipping. I was using a pull up bar outside my bedroom and my grip SUCKED! wasn't so much my hands giving out on me, just the sweat on the bar was givin me the damnedest time. The last full round was basically 13 sets of 1 though lol. Great workout, never seen a workout with that kinda concept. Those minutes just come at you quicker and quicker...GO CROSSFIT!!!

For those with the bloody hands:

Great article in this months CrossFit Journal on fixing "rippers" for those of you that have torn calluses.

If you're really into CrossFit and don't subscribe, just bust out the $25 and do it. Always something worth your time in the reading.

Last time I did this I only did deadhang pull-ups and got 7 rounds plus 6. This time I did as many deadhang pull-ups as I could (8 rounds, + 8) and then switched to kipping pullups. My new PR is 13 rounds +10 pull-ups. My PR all around. Gotta love the improvement.

10 rounds plus 9

Couldn't kip on school pull up bar. When I tried a full kip I smashed the back of my head against the wall going up. There is a lot more in me than this, Tuesday I am coming at it like a mad man!

16/m/145

10 Rounds + 5

37M/5'10"/161.5#

As Rx w/strict PU: 12 rounds + 12 PU.

Same as last time.

Jolie,
You are beautiful! I second ken's invitation back here anytime. Great video, see you soon!
-Dutch-

17 rds & forearm muscle failure

Great workout!

Completed 10 minutes and 10 pullups. So close to 11, just couldn't get the chin over the bar on the last pullup.

M/22/5'8"/190LBS

15 MINS WORTH...PLUS DUMBELL (45LBS) AND BARBELL CURLS (90-100LBS)!!!

GREAT WORKOUT!!!

USMC ALUMNI

37/m/182/5'9"

17 + 15 Pullups (PR) Unbroken until set 17
Ripped both hands, affected last set performance
Previous PR=17 + a few

10 rds + 6 reps on bad playground bar w/ no chalk
10 rds + 10 PUs 1/14/08
12 rds in 12:06 1/30/07
11 rds on bad foam covered bar 10/31/07
11 rds in 11:08 6/20/07
11 rds 5/18/07
10 rds + 6 pull ups 10/13/06
9 rds + 6 pull ups (mostly dead hang)7/25/06
7 rds backyard swing set fat cross beam 6/11/06
9 rds + 9 on 3/16/06,
7+7 on 1/30/06,
8 on 12/10/05,
9 on 7/1/05.

cfwux3 no pulls

SS workout BS, SP, PC... worked up to 225, 135, 135 across 3x5 working on form.

dead hang 14 rds + 10

18/m/160

14 rounds= 105 pullups

I have more in me, but my hands are so torn.

16+10, same as last time. Limiting factor today was hands, they were tearing up early...

Forgot the total=146

23/m/160

CFWU +
14 rounds for a total of 105 pullups
almost made the 15th.

Just started crossfit 2 weeks ago and am already addicted!

Got to workout outside today!

I did about 35 or so MUs to start. Finally did a set of 10 for the first time!

Complete 16rds and stopped b/c i tore my hand up. I didn't want to tear it up really bad and ruin my week so I stopped.

Have a good week everyone...

17 rounds.

M/23/153 cfwux2

16 rounds + 10 pull-ups, alternating grip.

M50/170

16 full rounds.

10 rounds, plus 5...
like others have said, "that wall comes fast"
You feel stupid for the first couple of minutes, then you feel "WEAK"

7 rounds plus 6
Not great but looking to improve.

M/25/210/6'4"

15 rounds + 8 ; as rx'd

m/25/5'4"/144

CFWUx3 (-pullups)
As Rx'd
15 rounds + 14 (kipping), 134 total (argghhh! should have got 16 rounds!)

I avoided tearing any callouses but I got a bit of a blister.

M/18/160

8 rounds + 7 pull-ups

13 rds. + 8

12 rounds plus 10 pull-ups

Best since shoulder surgery by a mile, if not a PR it's darn close (PR is 12 rounds and something...)

5 rounds plus 4

14 rounds + 8

m/34/175

13 +10

No tears- good day.

14 rounds
plus 7

Tom m/45/180 13 rounds

Nat m/9/60 15 rounds

Chris m/15/105 18 rounds

8 Rounds, 9th showed muscle fatigue and failure... I need to work on this!

M/29/194/71

10 Rounds +6. Moving ship, no room to kip.

42 yom/6'1"/173
16 rds + 15 - grip started to fatigue very early today, around min. 11. All sets broken after 11. PR is 18+13, so there is is work to do to get back to that.

45/M/6'/180

ROUNDS: 16 + 7

TOTAL: 143 REPS

ALL STRCT DEAD HANGS WITH OVERHAND GRIP.

DID SOME KETTLE BELL WORK AFTER...FUN!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

41 yom, 5 9, 175#

8rds + 6

m/31/180

12rnds + 10
PR

-m

14 - personal record.

Could probably do 15 next time.

22 rounds +20

all jumping with my new pull up bar at home.

now I can practice pull-ups when I can't get to the gym. kipping here I come!!

one minute pullup ladder

57/M/192 14 minutes even

47/F/127 10 minutes + 9 pullups

m/160/22

13 minutes + 6

grip was what killed me. time to get back on the Ironmind Gripper swing of things

10 rounds + 7

ALLISON: GREAT STORY! I'M STILL LAUGHING.

KELLY MOORE: WOW!

ROBERT S.
TUCSON, AZ.

37/M/240

First crossfit day

6rnds + five reps

16 rnds +11 pull ups (PR)

Felt really good tonight, I had to push it because today was my cheat day from the zone. I've been strict zone all week and feel totally awesome. I had ice cream for my cheat food and I almost couldn't finish it....almost :) The zone is really the way to go I'm just feeling great.

1st of two WOD today. Caught up by also doing the CFT.
5 rds

VERY impressed by all the 40+ age group. I'm m/41/6'/215. Did 9rds. Kinda embarrassed to say Doing more than 10 rds seems very impressive to me. Especially #300! 45 yo and whipping them out like that? NICE! Not sure what kipping is. So, I didn't do it.

15 rounds + 15

Hari... great post.. an interesting aside though, check out what's happening in Bhutan

9 sets and 7 reps on 10th set

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.

13 rounds plus 12.

Did 7 rounds.
Started kipping at round 6.

I'm kicking myself for not thinking about doing jumping pull ups. I could've done a couple more rounds that way!

Oh well.

35/M/5'10/165 11 rounds + 9 as Rx'd

35/F/5'7/155 10 rounds (with a 6" jump and flexed hold for 1 second on negative) + 10

25/M/156/5'8"

18 rounds + 9 pullups
180 pullups total (pr)

rips a blister open in one hand and made a new one in the other, so it was hard going past 18.

Cobra CFG!

10 rounds

+2 more than pr

do each set need to all be in a row...or like in the 13th round can you do 7 then 6...does that still count?

47/M/216

15 Even. Added ring push up ladder:12 Buried my face on the floor on the first rep of 13.