nice. Absolutely hanging for this one. Really want to see what results I can get after 6 months of Crossfit

I looovvve weighted pull-ups! :)

that video was really short, oh well cant complain when its fo' free!

Sweet! 3 days of hard core strength training in a row, my giant weakness. Lets get some before the day off tommorow everyone!

These max days make me fear the end of the week.

An all ME cycle, huh?

awesome!!

Nice I guess tonights pullups were a warmup! Never done these but it should be good. I'm about a month in to crossfit and lovin it so far.

I can't wait for CrossFit SD this weekend, woot woot!

I second poster #2, I love pull-ups as well! Yea I am betting the next cycle is going to be all killer metcons....linda,fran,murph would be death lol

Hey, Nice Royal Canadian Air Force (RCAF) jacket!

Hey, the guy in the video is always after me lucky charms...

Have Fun, Train Hard,

Billy

I hate Chin ups.... mostly because it's what I am weak at... dam you Cross fit for finding it... I mean, thank you Cross fit for finding my weakness and allowing me to get better, faster, strong :) lovin it...

Quick Question:
Just wondering if there is anyone training in the Winnipeg, Manitoba, Canada region. I am losing my training partner, and just wondering if there are any cf people in the area that are lookin for a good work out partner.

22/ m/ 230

sweet

42/f/5'3/115

A day late here and just got back from the most fantastic Cert I've ever been! Many thanks to CROSSFIT SAN DIEGO, HQ staff: Dr. Mike, Andy S., Dave Castro and Brian MacKenzie, and to mention a few of the CFSD crew and other helping affiliates...CJ, Dani, Susan, Rachel, and many more. Had a blast and learned A LOT ! CF chicks had their first muscle ups this weekend! YEY! Some PR'd on Fran, including myself :) It was awesome meeting everyone from different places. Pat, you'll never cease to amaze me. Your 135# SDHP demo was suweet! I'll email a few pictures in a few days. ET of CFSD, you're one of my new favorite gals. Gotta go back to work at 5:30am tomorrow morning. Good night! I LOVE CROSSFIT!

Great interview! I especially liked it when he --

I am seriously stoked about this WOD...

lovely, my favorite

from,
self proclaimed pull up maniac

Wow... 3 ME days in a row?!

Hey, if I keep training, will I get an accent like that?

It seems as though only some of the video was uploaded. He was interrupted mid-sentence.

I love that he traveled to the US to get multiple crossfit certs. That's awesome.

BW 195
10 pu
7 x 1 x 45 lbs. pu
8 pu
7 min.

Hey,
This might sound stupid, but what is the easiest and safest way to do weighted pull ups. I typicall have to jump up to the bar and am concerned about tripping over dropped weights when I dismount.

I also wanted to express my gratitude to CrossFit for helping to get strong in a relatively short amount of time. When I started doing WOD in March I could only do 3 chins and 1 pull up unassisted.

Now I can do more.

http://www.youtube.com/watch?v=xeleBs-7O5s

~C.

25/M/5'8/160

Did 19-9-8-7-6-5-4-3-2-1 reps of
115lb OHS
Handstand pushups

Billy 18:48.7
Shain 18:48.3
Yeah we tied. Decimal points don't count right?

Anyway I had such a great time at the cert this weekend with you guys as CFSD. It was crazy to work out with so many hardcore crossfitters all in one place.
Thanks to all the trainers like Andy, Dave Castro, Dr. Mike, Brian, jeff, pat, melissa, trish, CJ, Dani, Nick, and Rachel. Andy and Dave you guys are great teachers and had me laughin my ass off the whole time. Pat you're a beast and a great example. I can't wait to pass up all your times. Dani you were the perfect model for all the demos and made everything look easy.
I learned so much good shit and had a kickass time. Thank you Rachel for being a badass and motivating me to get a pr on my fran(3:54). Anytime ya'll are in Vegas you gotta stop by and do a wod with us. Adam, Mike, Jo, Miranda, Gord, and everyone else at the cert, you guys tore it up. Great job.
Billy

the wmv vid is incomplete. if you want to see the whole thing click on the mov link.
for those loath to install quicktime (like me) you can always use vlc: http://www.videolan.org/vlc/
plays everything)
and lucky charm guy: he's a scot not irish, get it straight.

#22
Alba go bragh
Erin go bragh
What's the difference?

m/25/5'8/160
10-9-8-7-6-5-4-3-2-1 reps of
115lb OHS
Handstand pushups

Billy 18:48.7 shain 18:48.3
Yeah we pretty much tied, I don't care what shain says. Anyway
I had such a great time at the cert this weekend with you guys as CFSD. It was crazy to work out with so many hardcore crossfitters all in one place.
Thanks to all the trainers like Andy, Dave Castro, Dr. Mike, Brian, jeff, pat, melissa, trish, CJ, Dani, Nick, and Rachel. Andy and Dave you guys are great teachers and had me laughin my ass off the whole time. Pat you're a beast and a great example. I can't wait to pass up all your times. Dani you were the perfect model for all the demos and made everything look easy.
I learned so much good shit and had a kickass time. Thank you Rachel for being a badass and motivating me to get a pr on my fran(3:54). Anytime ya'll are in Vegas you gotta stop by and do a wod with us. Adam, Mike, Jo, Miranda, Gord, and everyone else at the cert, you guys tore it up. Great job.
Billy

33 m 195#

CFWU x3 (no pull-ups)

As rx: 10-25-35-45-50-55-60

This is my first attempt at max weighted pull-ups which explains the light start. I know to start much heavier next time.

5000m row just burn some calories.

I don't need more people reminding me how rad it is to have enough money to go to a cert!

Looking forward to setting a new pr though!

I'm doing some Oly stuff tomorrow - but I've got to work this in as an extended warm-up or something. I tried a dead-hang pull-up for the first time since 2002 when I was 196 lbs. Now that I'm 242 down from 282 in December I basically freaked out like crazy when I got 4 in a row. I can kip like 11 PU's.

If I can get one with 40 that'd be just dumb. Stoopid dumb. I love it.

Just caught up on the last two days.

Push Press 3x5
135-115-125-130-135
Started off to strong

Back Squat 5x5
225 for all. Hadn't done heavy back squats in about 10 months so I took it easy. Could have gone higher.

9kg
18kg
22.5kg (x 4)
18kg

f: 35/5'7/60kg (132lbs)

BW: 60kg

+ 2kg
+ 4kg
+ 6kg
+ 8kg
+ 10kg
+ 10kg (f)
+ 8kg

Totally didn't think I'd get +10kg on this. Just keep clocking up PRs!

Helen
__________________________________________________
My husband did Barbara hard and fast while I watched

Good to see more people from the UK on the videos. Out in San Diego next month-no pressure Tony!

Seems like if it is not shoulder work than we do pull ups lately... Is there ever a focus on chest? Seen it twice in 2 months and it was in correlation
with pull ups

Back in the saddle after a long time of sickness, laziness, and ankle injury...

CFWU X3 (-pu, +pushu)
Time 16 min

Max weighted 5 lbs X 7

#30 & #31 im from the hampshire in the UK what are the websites for your crossfit sites?

Got to admit, this one surprised me, I was waiting for a Linda to come jumping out. Nice surprise, I'm going to go get after it.

#12 Billy...."always after me lucky charms"......now that's Funny!

Lisa, great interview with Mr. Zeilinski.

Just another side of CrossFit whereby you get to see the unique combination of how genuine and passionate CrossFitters truly are.

39M/180

CFWU

WOD Weighted P/U

+45 (x3)
+70
+80
+90 (2.5lb PR)
+90
+80
+80

Happy. Haven't done much weighted hang work in a while so it was good to see progression. Supersetted this WOD with yesterday's 5x5 BS (but kept the squat load reasonable).

Three days of Strength stuff! Nice.

Tony

#29

Naughty!

50, 60, 70, 60, 60, 60, 60
weight between the feet moved to higher hanging bars after 70 (couldn't repeat)

44/m/158/5 11.5
Did upperbody ME yesterday, so mixed up 5x5 squats and chins today
Chins
22
44
55
66
66
Squats: worked up to bodyweight

male 30 5'10" 71kgs UK

20kgs
22kgs
24kgs
26kgs
28kgs
30kgs
32kgs

Can't do a dead hang yet..so, I kept decreasing the wts on the gravitron until failure. Max effort was BW - 80...esp after not having done PUs in a while.

m/29/5'10"/150lbs

in kgs:

15
17.5
20
22.5
25
26.5
26.5

Had to stretch my neck out to get my chin over the bar on the last two, so not able to lift that weight through my full ROM.

45
50
55
60
65
65
76 (two 3 lbs. dumbbells in my pockets)

3..2..1.. innuendo!

Weighted pullups: 72x7x1

No kip, deadhang, TSC pullups. Not pushing the weight today; need grip in good shape for jerks and snatches later.

BW 175lbs
45-65-80-90-100-105-100 (lbs)
Finished with 4 sets of 5 at 35 lbs

Weighted PU's
1) 25#
2) 50#
3) 75#
4) 100#
5) 125#
6) 135#
7) 60# for 8

I am in my 4th week.....Rather strong on 'isolation' exercises before I started CrossFit, but could only do 1 lousy Pull-up.

I have been doing jumping Pull-Ups..

How long until I can start doing some real pull-ups in my workouts? Anyone have any insight on when my body will get stronger at pull-ups.

BTW, my push-ups, sit-ups, and dips are going through the roof!

-Dave
unstoppablelefthook@yahoo.com

X FIT WOD
Weighted Pull-Ups
1-1-1-1-1-1-1

25-30-35-35-40-40-45

Also did:
2 sets of Curls and french presses.
2 sets of BW squats and Push ups.
1 set decline sit ups
30 second plank
10 push up off Medicine balls

14 minutes on Stationary bike.

CFWU then
30, 40, 50, 70, 80, 90, 100F, 100F, 100F

Got eyeballs over the bar on first effort at 100. 90 is a new PR. Harder w a bar than w split handled pullup station - less leverage somehow.

A most excellent cycle. Feel refreshed and ready for brutal metcons.

Paul

40/m/176cm/70kg

45,50(failed),47.5(~ok),45,45,45,40 (kg)

Lack of focus today, raised loads to quickly. Had trouble with the last couple of centimeters on most reps. Have to use smaller increments next time.

Question: Is the goal of this wod one single max rep or would you rather shoot for a high combined workload of all seven reps? Example:
Would seven reps with 50 kg (for a total of 350kg) be better than say 40,42.5,45,47.5,50,52.5,55 (for a total of only 332.5, but with a higher one rep max)?

43/M/6'3"/197

4 rounds for time of:

12 burpees
24 push ups
36 squats
400m run

19:57

Last time (10 Jan) 22:10 with 200m run. Huge improvement.

Round 1 3:40
Round 2 5:04
Round 3 5:28
Round 4 5:44

Came out the gate hard on round 1. Push ups in round 2 the suck factor kicked in bad! This is the closest that I've come to Pukie in a long time. Great no equipment work out if you can measure out 400m or have access to a track.

M 29/187/5'10"/nyc

CFWUx2 (sub pushups)

25, 30, 35, 40, 45, 50 (almost), 45

First time doing weighted PUs so wasn't sure what weight to use. The 50 was probably an inch short of getting it, but overall I was happy. Did 10 mins of clean practice afterwards to work on my form.

That wraps up my first week of Crossfit. I am loving the workouts so far. Can't wait to see what week 2 brings.

This was a great workout. I love doing pullups but have never actually tested how much weight I can do. I loaded my backpack with a 35 pound plate to start and then hung a dumbbell between my feet to increase increments. Have to admit, I started too low and will have to use more weight next time.

cfwu 10 x 3 (only 5 pull ups for each round)

WOD 1-1-1-1-1-1-1 weighted pullups
37.5#
47.5#
57.5#
62.5#
67.5#
72.5#
77.5#

All dead hang pull ups. no kipping. Afterwards I did some unweighted dead hang pull ups to my chest. Then I got ambitious and did my first ever muscle up on a bar. I used the one arm over technique and did one on my right arm and then managed to get the left arm too. Will have to play around with these a little more.

Happy Crossfitting!

45
50
55
60
65
70
75

#31 Kevin,

You, sir, obviously don't get it.

My own personal hell today, or what I call the Kandahar Circle of Death.

50x double unders
50x pull-ups
50x kb swings 1pood
50x sit-ups/Abmat

Then 40 a piece, 30 , 20 and then 10

42:37

M.31.5'7.176
50,70,80,90,100(PR),90,105(f)
Hit a PR at 100#, but had to throttle back for a try at 105. Got to my eyeballs, but couldn't get that final pull.
After a rest, ripped off 45 pullups, a PR by 3.

CFWU

50-75-85-90(f)-85-85-85

Ouchy but the good kind!

20,30,40,50,55,55,55(fail)

25/m/185/5'9"

25-30-35-40-50-60-70

viva la revolution!

30/M/190

50
60
60
60
70
70
90-PR

Last time my best was 75 so I'm pretty happy about this.

John

75
75
85
85(f)
75
75(f)
65
65
65

mehatepullups, but this was fun
1-25 lbs
2-25
3-25
4-25F,20
5-25 (20+5, tried to trick myself into being all tough and what-not, maybe DB's arent'accurate, ya think?)
6-25F,20
7-20
8-20
9-20F,15F

#9 -
Call me kooky, but Mr. Sleevelessssss, what's "woot woot".....I mean, you're on the W coast I'm on the "politically correct" E coast....it's like 2 differnt worlds and I ain't never hearda no "woot woot"

F/43/119

Oh crap, you're s'posed to go up in wt? Did it say that in the exercise description and I had a blonde moment and missed it?
thot you started hi and went down....uh, yeh. There's always next time

41/f/5'10"/165

I usually do band assisted pull ups, so while I'm sure these aren't impressive, I'm happy. Actually used those assist bands to strap the weight on! Much better use, huh?

bw, 5, 10, 10, 15f, 10, 10

170/29/m

Weighted Pull ups
10
20
25
35
45
45
35

first time for this workout. Did much more than I thought considering I couldn't do one dead hang pull up 6 months ago.

34/m/5'6"/135 lb.

Weighted Pull-ups:
bw
15
20
30
40
50
60

I'm a newby to Crossfit, I just started learning about it (with great excitement) a few days ago. I don't yet own a weight belt, so I had to hold a dumbbell between my feet for this exercise. On the last rep I barely got my eyes above my hands.

#12 hahahahah

You beat me to it, after I saw that video I was going to also comment about "me lucky charms". Is that ethnocentric? :)

90 was the most

You for real #47 (Rambo) 135 that must have gotten some looks.

25
50
75
100 (got head above bar, needed a little help getting the chest all the way up there.)
75
45 (for 5)

m/29/6'2"

BW 195 lbs

55
65
75
90
100 - PR
110 - PR
120 - PR

Damn. Used to do a lot of weighted pull ups before starting crossfit (started cf early feb). Was hoping to hit 95 lbs, as that was my previous best, and since I hadn't done them in quite some time, I sure figured i wouldn't have gotten stronger. Having beaten my previous PR by 25 lbs felt incredible.

BW: 175lbs

45
70
70
80
90
105
110(almost!)

29/M/5'11"/184

25
35
45
50
55
65
75

M/28/6'/185

45
70
90
115 (PR)
115
90
90

Followed it up with 2 rounds of tabata rows

#31, Kevin they don't really have too many straight bench press days in CF. on the "as many rounds as you can in 20 minutes" days of exercice or run 5K, I usually do some old school bench press, (incline/decline) and maybe some arms. or like today when the workout should only take 5 or 10 minutes I do a little lifting.
I know lifting is not the crossfit way, (except for clean/jerk, deadlift) but there really is no down side to good ole bench press once a week, especially when some of the work outs (like today) are not that grueling and are less than 1/2 hour. plenty of time for lifting.

Vinny

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
weighted pullups

5
10
15
20
25
30(Fail)
25(Fail)

M/21/6'2"/195

35 (lbs)
45
55
65
75
85
100

barely got my chin over on the last one but still made it.

BW = 170
55
65
75
85 (PR)
90 (PR)
95 (PR)
100 (PR)

Felt good to get to 100#. Three lifting workouts in a row. Can't wait for the next 3 workout cycle (I can only imagine what's coming).

90
90
100
110
110
115 PR
115

m/33/202
35,45,55,65,70,75
20x5,20x5

Ended with +115lbs. By the way, I am AMAZED that #31 hasn't been greeted with the typical crossfit response to the "c" word. There's still time though...:-P

M/45/154

70
70
75
80
85
90 failed
90 failed

bw 170

30 + 24 lb weight vest
40 + 24 lb weight vest
50 + 24 lb weight vest
60 + 24 lb weight vest
70 + 24 lb weight vest (fail)
70 + 24 lb weight vest (fail)
70 + 24 lb weight vest

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

70-70-70-70-70-70-70
---------------------------------------------
Compare to 071215

70-80-80-80-80-80-85

I was wondering if you guys found a best grip for these pull-ups to get the highest weight(meaning chin or pull-up grip and close/wide/shoulder width grip, etc.). suggestions would be appreciated.

BW: 167

90
90
100
110
110
115 PR
115

Amy 37/63"/125

Playing catch up today. Both ME workouts done this morning.

Shoulder press, 5X3
75
80(1)
75
77.5
80(2)

Back squat, 5X5
110
125
132
142
152 - PR for 5 reps, felt like I could have done more.

m/34/180/71

weighted pull-up (all from hang/no kip)

25.45.55.65.70.75

First time with this. Found it to be interesting.

As for #31. I ask this question for any one that has kept with Crossfit for more than, oh let's say four weeks - Do any of you have complaints about the lack of chest exercises? I thought not. Plan the work, work the plan.

It is what it is.

BW 170

88/99/104.5/111 miss/111 miss/99/88

Really good day today!

7/17/07 70# (old PR)
Then took 2.5 months off in Sep/Oct/Nov
11/26/07 - 35# (first 10 days back from break)
12/15/07 - 55# on my way back
04/22/08 -

65#
75#
80#
85#
85# - had to be sure!
90#
95# (PR by 25#!)
100# Failed - had to try!

These were strict pullups, no kipping. Not sure if I could kip them if I wanted to anyway!

27/m/somewhere between 175 and 180

80
85
90
95
100
105
110

BW 237

15
20
25
30 f
30 f
25
27.5

Killer max's. I don't even know what hurts anymore.

44/m/159#

50
50
75(PR)
75
83(f) (two 4# db's in backpack)
83(f) #!&@!!
75

came out of the gate too light last time. Psyched about the pr, will get >50% bw next time.

m/73kg

First time doing weighted pull ups and judged the starting weight wrong.

1 rep each off

10kg,14kg,16kg,20kg,26kg,30kg,34kg.

m/165ish

45-55-55-65-65-55-55

Can't really count the 65's as i got about as far as my forehead and nose, but not all the way up.

Then did Filthy Fifties for 27:35 (as rx'd except only had an 11 lb. wall ball). Then I threw up.

M/22/6'1"/185

115, 135, 155, 175, 185 (BW), 90, 100, 110

I dropped weight because I was using a belt from yoga/pilates or something like that and it snapped, oops. Was looking to break 200.

#86 soccerman, for these, I like narrow grip chin ups. It's easier for me to get my elbows past the centerline this way, but that's just the way that I do them

Playing catch up.

m/33/170/5'10"

Quick warm-up
Started out with Nancy as rx'd
20:44; had to move to treadmill in other room. ran at 9mph for 400m.

Finished with today's wod
25-35-45-55-3x35
had to finish up to get to work.

Great workout!

You out there Pettigrew?

#31 Kevin - the focus is on functional movement, of which the chest plays a smaller role than most of us who grew up bodybuilding like to think. However, every push up day is of course a chest day, then there's Linda, and the BP/PU combo (name escapes me). After beginning kipping pullups, I was surprised to find that pecs play a significant enough role than mine were sore. If you do the CFWU, you do up to 45 ring dips each workout, not a small engagement of the chest inherent in that movement. Look for it, you'll see it.

That said, the name of the game is performance in functional movement. Once you embrace that as the goal vice 'developing parts,' the 'lack of chest work' seems irrelevant.

Paul

M/31/195#
Never done weighted pullups before, didn't know what to start with/expect. Didn't think I would like the exercize, but was pleasantly surprised- loved it!
30-50-65-65-65-70-70

Used dumbbell between ankles:gym didn't have a belt.

Just starting with CrossFit. Loving the workouts. Pullups not my stregnth, but wanting to get back into the groove of improving in this excercise. I assumed that the 1-1-1-1-1-1-1 meant 7 sets of 1 rep weighted pullups? I worked out 7 sets of 1 with dead body weight only. I finished them, but was humbled to say the least. Gotta start somewhere. Am I understanding the sets and reps correctly?

#31 Kevin,

Sometime we do a "sharpener" after the WOD. A good one is 100 95# bench presses for time. That gets the chest pumping.

For arms do "top shelf". Do 15 dumbbell curls with each arm starting at 55# and working all the way down to 20# in 5# increments, for time. Use the whole body to do the curl.

We've even made up some exercises.

Joe

m/26/75kg

weighted pull ups:
16kg, 20, 22.5, 24, 31.5, 36(pb), 40kg(pb)

shoulder press x 3:
40, 42.5, 45, 47.5, 52.5.

M/24/170

As Rx'd

50
55
65
75
80
85-old PR
90-Miss

Wow, didn't realize how loud Lu and I were in the background of that video. Sorry Lauren and Lisa! Craig, it was great having you at HyperfitUSA for the last few weeks, you are going to be an amazing trainer! Good luck with all of your travels.

tauger ...you couldn't mean "chesticles," could you??

First time doing weighted pull ups...had to hold dumbell between my feets.

20/30/40/45/50/50/50

then, did some chesticle work of my own:
3 rounds of
205 lb. bench for reps
400 m run

45 - 55 - 65 - 80 - 90 - 100(PR) - 110(f)

I went old school, pinching the dumbbell.

That's hilarious Mulcahy.

M/40/5'11"/180

5-10-15-20-25-30-35 (all from dead-hang, chin to bar on last one)

F/37/5'6"/140

5-15-25-27.5-32.5-35-37.5 (no dead-hang for me--kicked legs or something of a kip--anything to get up; chin to bar on last one; thought I had 35# on the 7th one, but when emptying the backpack, found an extra 2.5# in there--no wonder the 5th was so hard!)

I want you accent Craig!

30yo/M/6'4"/209#
As Rx
57
90
95.5
101
106.5
112
125.2(PR)
Previous PR was 123# and I'm 7lbs heavier, I guess I'm getting stronger;-)

3xcfwu sans pull ups
70/105/105/105f/105f/105/110f

32/F/5'10"/155#

Still have a long way to go on this workout, but a decent improvement from last time :)

20
30
35 (PR from December)
40
45
50
55 (PR by 20#)

Sorry if this is already asked, i scanned through, but can someone tell me if this can be done without a belt? my gym doesnt have one...

THANKS

age 41
bwt: 210#
1-50
1-65
1-75
1-75
1-75
1-75
1-75

24/M/5'9"/145

25
35
40
45
45
45
45

as rx'd

52.5
62.5
72.5
82.5
92.5
102.5
107.5 (pr)

#113 dobber.

you can go for a dumbell between your legs (ankles or quads) pinching it. hard with heavy weight though (at least for me but I'm weak and feeble).

45
55
55
60
60
65
65

Last time 80lbs with backpack

This time DB between ankles

45lbs,55,60,65,70,75,80f

Rambo #47

I think you meant: 65, 70, 75 on those last three sets.

Just kidding :>)

Have Fun, Train Hard,

Billy

50
75
80
80
85
90 f
90 f

CFWUx2.5

pullup wu on gravitron

first two sets will gravitron assistance. all deadhang

-10
-5
bw
+3
+3(f)
bw
bw

finished with some kipping pu's with two 5lb ankle weights.

Hey #22 dmic,

Nope, I'm the Irish one and... he's still after me lucky charms....

Have Fun, Train Hard,

Billy

26/M/5'7"/135

*Sigh* I love the 7x1 weighted pullup WOD, but I'm currently starting a MEBB cycle so I'm gonna have to miss this one. At least yesterday I did some weighted pullups.

3x5 Weighted pullups @ 40
3x5 Bench @ 150
1x5 Deadlift @ 245

Here's to my next 1RM weighted pullup test hitting 100+ lbs! Current PR of 78.

I'm almost glad that next cycle I'll only do the first day and 1/2 intensity of the third... I have a feeling it's gonna be a rough 3 days after a pure strength cycle! Good luck all!

M/29/135

30
40
45
50
55
60
65

28YOM/210/6`6"

Wheighted pullups overgrip

22
44
55
55
55
60 (FA)
55
55

With shoes... ; )

Want to give some feedback to all the trainers and staff that came to Wasatch CrossFit this weekend! Coach Glassman, Nichole, Eva, Lisa Ray, John Brown of CrossFit Agoge, Todd Whitman, and Chris Speal were all fantastic trainers! I can't put a price on the one on one instruction that I recieved in Kaysville! Excellent and intriguing lessons given by the staff. Damon you have an awesome gym bro, keep up the great work! Hopefully I will get to come to a Level II cert sometime in the near future. If drinking the kool-aid makes you hyper about CrossFit, then going to a cert is like drinking a gallon of the stuff! Everyone that does this is such a great community of people! I could stay at a seminar like that for weeks! Rapid City certainly gives a standing ovation to CrossFit!

3...2...1... get some!

Wow. You guys are throwing around some serious weight. I hope that CF (now in my 4th week) yields the same results for me.

BW 183
45
55
65
55
55
45
45

just out of curiosity ... a mebb cycle is ...?

Bodyweight: 249# this morning.

Still developing the pull-up, so used the gravitron. I haven't done this WOD before, but the amount of counterweight I use has dropped by 35% over the past month (150-160# to 90-100#). Goal is RX'd muscle ups by New Year's Eve.

Weights:

-100
-90
-80
-90
-90
-90
-100

WOD
90
100
115
125
136.1 PR
125fail
115

m/40/205

10kg
15kg
20kg
25kg
30kg[failed]
25kg
27.5kg[failed]

BW 208# this morning. Too many cookies lately.
I've never done weighted pull-ups before; fun stuff!

45, 70, 80, 90f, 90f, 85f, 80f, BWx10

Need to work on my endurance - I could have hit the 85 if I'd tried it second, but lost it after failing at 90.

27/6'8"/210

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

I had to do this WOD at lunch today b/c i'm the duty NCO at work and I have to lock up this afternoon and do security rounds tonight and sleep in the bldg. Arms and lats still a bit tired from Kipping PU yesterday...

Weighted PU 1-1-1-1-1-1-1 (BW 182lbs)

25lbs-30-35-40-45-45-40-35-35.
42yom 182lbs

I think PR is 40 but not sure.

1st attempt @45 was chin just at the bar not quite over. 2nd attemp failed so I did two more reps @ 35 just for good measure.

Post WOD:
Dips x 4 sets of 20 reps.
Inverted Rows x 4 sets of 20 reps.

Very impressive work everyone! I'm still GTG on my pull-ups. After 2 days of heavy stuff, found myself craving metcon work so made up our own WOD.
5 rounds
20 wallballs (15#)
50m walking lunges (50#bb)
50m waiter's walk (50#bb)
10 SDLHP (45-65#bb)
20 boxjumps

70-70-80-80-85-85-90(F)-90(F 2nd Attempt)-85-70

M/26/6'1"/207#

m/210/6'1"/30

35
70
100(pr)
115
120
125(f)
100
105

Just started the Zone about 3 weeks ago. Should have started it sooner. Cheers all!

max 140 (PR)

Easy WU with some rotational exercises, bwt PU x5, PU + 45# x 3

70, 80, 90, 100(Old PR), 110(NEW PR!!), 110(f), 100

Every single WOD I've done since the cert I've PR'd. The combination of tweaking my form, increasing intensity and going 100% zone is the key to blasting through these wod's and feeling amazing. CrossFit ROCKS!

Can you tell... I'm bored at work

http://sports.espn.go.com/espnmag/story?id=3336435

hope it shows up, it's about medballs

M/5'9"/21/158

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

10-25-35-45-55-50-45

Ryan bw165: 20, 25f, 20, 20, 20, 20, 20
Taylor bw185: 20, 30, 40, 50, 60, 70, 75pr
AL bw175: 20, 30, 40, 50, 60, 70, 75pr
Jan-Michael bw230: 3x7 sets of kipping pulls, practicing the kipping form and going higher on the last few sets than the first few

27/m/5'10"/149

no weight belt so all done with DBs between legs
n = normal grip, all others reverse grip

30n, 40, 50, 55, 60(PR), 65(PR, barely over but I'll count it), 70(f), 40n x 3

post: 2k row, 7:48

M/38yoa/158lbs.
CFWU 15 X 3
WOD: as rx'd
45/65/80/90/100/110(f)/105

162cm, 72kg, 31yo M

50lbs to chin
30 to chest
35 " "
40 " "
45 " "
50 " "
50 " "

M/27/190

Weighted pull up
80
80
80
80
80
80
80

My first time, and I started way too low.

F: 21/5'6"/121

2.7kg
3.5kg
3.8kg
4.6kg
5.8kg
6.1kg
7.3kg

M: 35/5'6"/170

53 lb
53
58 (didn't quite make it)
58
63
68 (didn't quite make it)
65.5

32/M/170

88
110
110
88
88

Scott m/48
10,18,20,25,30,35,40
Could have started a lot higher, but 40 was about it for me today.

m/37/175/6'2

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

Used a weight belt. What you get Ichiiwa?

10 warm up pullup
60,65,70,65,65,65,65,65
then 4 mile run 30:42
attempted to swim laps at lunch- 10 laps, stopping after each lap.

BW 196lbs

80, 85, 90, 95, 100(pr), 105(f), 100

20
25
30
35
35
40
40

29/m/182

As rxd: 70,90,135(PR),140(f),135(f),125,125,120,120

WU
1.25 mi walk on tread mill
WOD
60/70/80/90/100/100/100
BP
165 x10
185 x10
205 x10
205 x7
205 x5
205 x5

m/39/198

started with cfwu - should have looked at the wod 1st - lame excuse :) I really need to work on these weighted pull-ups!

5
5
7.5
7.5
10
10
10(fail) - tried this one 4 times

35 M 165#

Weighted Pull-ups

105-110-115-120-120-125-125#

Couple days behind. Did 5x5 back squats and 5x3 shoulder press. Details on the appropriate days.

Thanks, Coach.

M/6'3/28/270#

As rx'd

1 - BW
2 - 10#
3 - 15#
4 - 15#
5 - 20#
6 - 20#
7 - 20#

Man I gotta lose some weight to make these easier.

2nd day- been years since I attempted a pull up.

So...

bw=275

1 good pull-up, then 2 jump, w/ negative as long as possible, switch to gravitron, did 4 with 100 lb setting, and negative on the way down.

Finished with 3 sets of 5 lat pulls @ 190lbs.

65
70
75
80
85(PR)
85
85(0)
80

Previous PR: 75#

Post: bar MUs and handstands

M 33/148/5'7"

25-25-30-30-35-35-45

Weight is 180 and did did 1 rep of 135.

BW 205#
warm up was 15 pull ups (done as 1, 2, 3, 4, 5)
50#, 70, 80, 90, 92.5(pr), 95(f), 95(f)
at 95# I got as far as my upper lip but no chin over bar

45
65
75
90
90
100
100

I love the "light as a feather" unweighted pull ups afterward. Wish they felt like that all the time....

what is the best jump rope to get?

f/63"/126

warm up: 10 min run, cfwu(12)x3

WOD: weighted pull ups
30#
33#
35#
38#
40#
40#(f)
35#

35
70
80
85
90
95f
95 success

Anyone know if using a vest is easier as opposed to a weight belt?

cfwu x 3

using a backpack with weights in it and tried to do all from a dead hang without kipping.

15 x 3 ( ring pull ups)
25 x 1
30 x 1
35 x 1
40 x 1 - just barely had but had to kip
35 x 1
20 x 4

41yo/f/155#
lisaq wu
bw, bw+ 4# rope, bw+ 8# med ball, bw+ 12# vest, bw+20#vest, bw+ 20# vest & 4# rope, bw+ 12 & 20# vests, bw+2 20#vests-ohhh sooo close (f)

45
70
80
90
100
105
115-(Nose not Chin to the bar)

as rxed.

as rx'd:

30
35
40
35
50
55
60

Goin' for more next time!

Great round this time Coach, thanks!

5
7.5
10
15
17.5
20
22.5

24/m/163

Overhand grip:
45x1
60x1
70x1
80 (f)
70x1
75 (f)
70x1

Chin up grip:
70x1
80x1
85 (f)

I'm gonna have to admit that I'm already nervous about the next set of WODs.

CFWU
made up Michael from last week.
rested 10 minutes and did 'some' weighted pullups. (I'm 10-15 pounds overweight so really, aren't they all weighted?)

10 PU BW=198
1 - 45#
1 - 55#
1 - 65#
1 - 70#
1 - 90# Failed by 1/2 inch
10 BW pullups

Kinda wasted after Michael but had to catch up! :)

Thanks for another great cycle Coach!
3 max effort days in a row... I can almost taste a 10k and HSPUs... :)

3, 2, 1... BRING IT!

33yom/167/6'0"

CFWUx3
50,60,70,80,90,90,95

21/M/173

1-45lbs
2-70lbs
3-80lbs
4-80
5-80
6-80
7-80

mixed yesterdays squats between sets of pull-ups, squat weights posted to yesterdays comments.

50/60/70/80/80/80/80 - Will start with 70 next time

Ran easy 2 miles(8 min/mile) afterwards

Age 36
BW 182

CFWU 2x15

100,100,110,100,100 and then something gave way... ow ow ow

m/26/6'4"/190

50-60-75-80-85-90-100

started to light, will start with 80# next time

used very strict form, no kipping pulls

28/m/237lbs
Yesterdays WOD...95-135-185-205-215f

Todays WOD...Jumping Pullups 10x10

25M/6'6"/245lbs

as rx'd:
25
45
70
90
100
115
125

then "The Nail in my Coffin"

20 Squats (135)
9 DB Shoulder Press (35)
15 L-Pull Ups
10 Dips
15 Squats
15 Press
12 L-Pull Ups
12 Dips
10 Squats
21 Press
10 L-Pull Ups
15 Dips

Two rounds. Go from top to bottom for the first, then start at the bottow with the 10 squats and work up for the second round.

19:48 Whew!

28/m/237lbs
Yesterdays WOD...95-135-185-205-215f

Todays WOD...Jumping Pullups 10x10

WOD done as rxd
5x20lbs
5x30lbs
5x40lbs
5x40lbs
5x50lbs
Still have to be careful of the wieght due to last years back injury so I will stay lite on the wieghts for the coming year.

M/43/6'1"/170

CF Warmup X 1
Weighted pull-ups 1-1-1-1-1-1-1 reps

Decided to do all w/ hands facing away (normally I do all my PUs w/ hands facing toward me)
45#
50#
50#
60#
70#
80#
85# (F)
85# (w/ a little jump)

Practiced L-pullups (got 5 with strict form, held one for 20 seconds), practiced the transition part of muscle-ups. (Still feel nowhere near ready to actually do one.) Practiced handstand pushups using the dip station w/ hands on the bars at the bottom -- did five "halfway" pushups. Finished by doing a 1000 m row - time 4:30.

38/m/165
20kg-25-27.5-30-32.5-35-37.5 (pr)

Newbie mistakes...

#1 Failed to do due diligence and learn that pull-ups means kipping pull-ups
#2 Did Cindy for first workout last Wed - 11 rounds w/dead-hang pull-ups
#3 After not doing any pull-ups in years

As a result... lats still destroyed for today's workout, but that's in the past.

Today's results:
10(F), BW, BW, BW, 5 (F), BW, BW, BW

Any tips for accelerating recovery for fried lats? No problems from SP and BS last two days.

Here's the current plan:
- swam 1000 yds thurs and today for active recovery (I have a swimming background from HS and college)
- get help developing CF exercises
- press through

Look forward to help from some of the old salts.

Cheers,
Scott
m/37/197

CFWU x3

10#
20#
30#
45#
55#
60#
(70#)
(65#)
60#

26/m/6'

45
50 (PR)
55 (PR)
60 (f)
55 (f)
55
50

BWT
#10
#25
#45
#50
#25
#25
3x8xBWT Foor good measure THEN...
2x failure neg-only

This is one of my MANY dimensions of CrossFit that is in need of special attention.

Love it Love It LOVE IT!!!!

31/M/6'0/195

Practice: Cleans (light)

Train: Weighted Pullups 50-75-85-95-100(f)

I tried to make up Michael today, but I could only get through the first round because some brilliant person decided that the only Temlple gym should have a maximum of 6 treadmills. So there is always a line of people waiting, but there were 30 elipticals I could have used!!!!:-( but my first round was a minute faster than last time.

pull ups with overhand grip and done to throat
60
70 PR
75 PR
85 PR
90 PR chin over, not what I like but then again i have never been able to do this before
90 f,got to nose, took to long a rest break
85

I think this s@#t works!

51/195

50-55-60-70-80-80x2-80x3

Weighted pullups with 10-20-30-35-40(f)-40(f)-35. Quite a bit better than my last effort.

up to 45#

bwt 222#
matched my pb but I weigh 10# more from five weeks of Coach Rip's SS and extra protein.

40m/190#/5'7"

ran 400M
CFWU x 2 subbed PU for Pull ups

Decided to do the Seals workout and compete with my brother in Bangor, Maine.
he finished in 31:00 (slow for him).

As Rx'd:
21, 15, 9
50# Kettlebell
Box Jumps
Pull ups
run a mile after each round

I managed 33:20 with minor asthma issues. Acupunture seems to be helping. going back to the Chiro next week and cant wait to see the results!

Weighted PU's
As Rx'ed:
45#, 65#, 90#, 115# that was enough for me ;)

m/29/182#/5'11"

105-105-105-105-105-105-105

I love how light you feel when you take off the belt.

Did all 3 workouts of the current cycle today (comments for each are left on each individual WOD)

Weighted pull ups:

25-35-35-35-35-35-35

m/21/205
25,35,45(f)--with pull-up grip
45,50(f),47.5(f),45--with chin-up grip
couldn't get my chin above the bar on the fails ... so close

30/M/160

Weighted Pull-Ups
45
70 (pr)
90 (pr!)
100 (p-f'n-r!!!)
110 (f)
90
90

all in all a great day

team comboed this one with yesterday's workout

pre: rom stuff
post: nada

started with 25lb ended with 60lb alt with the squat workout

48/m/145
xfit endurance
1-mile
(200m):37
(200m):37
(400m)1:15
(400m)1:15
(400m)1:17
1-mile

30/40/40/40(chin)/40/40(chin)/40

25-40-50-60-75pr-40-40

First time poster... been reading for a while, and saw that I could actually do this exercise.

30 years old. 204# this AM.

10
10
20
20
30 pr
30
40 (fail)
30

Ran out of weights. I had 2x 5 ankle weights.
From there I put 10lbs on a belt, but that was terrible. After this I did 20lbs more in a backback. I did some ankle weight dips and backpack pushups to finish off the day.

I will totally do these again. It was a new challenge... a little worried that my doorframe bar will not be able to hold anything more than my weight and 45lbs though (c:

What kind of bars are you guys/gals using if working out @ home.

48/m/160
25,35,45,55,65,80,90pr

M/45/6'/175/7500'

55, 65, 75, 80, 85, 90f, 85

18/m/5'8

45 warm up
45 six sets
50(f) seventh set
45 to make up for it

20,22.5,25,27.5,30,32.5, 35 f, 33.75 f
pb!

BW 75 kg
Parallell pullups
20kg-22,5-25-27,5-30-32,5-35(f)

43/m/6'/177

25
50
60
60 f, only got to below my nose
50 f, only got to below my nose
45
45

60 is pr for me so fired up about that.

M/29/170/5'8"

CFWU

75, 95, 100, 100, 105, 105, 105

Used barbells...shins are hurting!

As Rx'ed

25, 50, 75, 100, 75, 75, 75lbs...

31/M/188

25# weighted vest per round, 10 PU's per round. No access to DB's.

m/34/215/5'11

bw,+25,+35,+40,+50,+75(f)

So I realized I started too light and I went to much on last set. I probably could have had +65. Oh well, first time doing weighted p/u past 35 lbs(pre-crossfit) so I guess it's positive.
So my question is did anyone TRY to do kipping???

110# max

F/41/122#/5'2"

CFWU x 2

weighted pull ups: weights in backpack, slight kip

20
22.5
25
27.5
30
35
40 (PR by 17 lbs!!)

I love crossfit!

M50/199#

Warmup: 500M Row + some stretching

WOD: in #s: 25/35/40/50/55/60(fail)/50

Notes: Also, did yesterday's 5x5 Squat WOD just prior to this.

BW: 70 kg

20 kg, 22,5 kg, 25 kg, 27,5 kg, 30 kg, 32,5 kg, 35 kg(f).

60-90-100-110(fail)-90-80-80

46 / 175

70-80-90F-90PR-90-90-90F

PR'd by 10 pounds. I'm good with that.

Finished with 4 reps with 45#s added.

M A42 70kg 5'11" 15kg 30kg 35kg 37.5kg 40kg 45kg 50kg Big PB!

47/M/215

70-75-80-85-90-95(F)-95(F)

23/m/175

25-25-35-45-55-70-70

Used a backpack, so I was able to kip for these. I could have gone higher on the weight but I was a little uneasy about putting that much weight in the pack.

50, 55, 60, 65, 70, 75, 80 (failed)

BW = 167

35/M/194#/5'7"

Ten rounds for time of:
10 Dumbbell Hanging Squat Cleans (35#)
10 Slapping Push-ups
15:45

Weighted Pull-ups
45,55,70,80,90,45(4),45(3)

Bike for 20 minutes, CFWU x 2 with jump rope (worked on double unders)

50,60,70 then 100 for remaining sets

Finished with some kipping pull-ups. These felt like air after the 100 lbs was removed.

m/165/30

50, 60, 88, 93, 98, 103 (f), 103

Kept palms out up to 93# and then switched to palms in for the last 3 sets.

36M/5'11/200

1 Round CFWU

First time doing weighted pull-ups:

5, 10, 15, 15, 15, 10, 10

Good times!

33m185

65
90
100
110
115
120
125-x

29/M/185

25/30/35/40/45/50/55/60

21m205
CFWU (3 pullups per round)
5-10-15-20-25-30-35-40

about to go and do this.. I love pull-ups though.

how long are rests? 3-4 mins?

Not as strong today as i'd hoped...
five middle sets @ bw(198) + 85lbs
1st and last sets @ bw + 75lbs
Rest Well

56 y.o. 155lb 5'10

25, 30, 35, 40, 45, 45, 50, 50-, 45, 40, 30

#235 - Wags

Take as much rest as you need. 3-4 mins sounds pretty good though, for max effort days.

Me: 41yo/M/5'10"/181lbs

Warm Up: CFWU + HSPU 3 sets 15 reps per set, subbed 5 bar muscle ups per set instead of 15 pull ups and 15 dips / subbed GHD sit Ups instead of regular sit ups

WOD: Weighted Pull Ups: from dead hang to chin over the bar and down slow to dead hang.

25lbs
35lbs
45lbs
55lbs
65lbs
70lbs
75lbs

Cool Down: tried to get more muscle ups, not even close but it was fun to try.

Man, I don't know about anyone else but when I do workouts like the last three WODs, I am totally zapped, my strength is gone and it stays gone. When the WODs are more METCON oriented, after the workout I lay there on the floor in a pile of heaving sweat for about fifteen minutes but after about 8 hours I feel like I could do it again and by the next day I'm ready to rock. Today after the last three WODs I am really ready for a rest and recovery day. Whew, my muscles are toasted. Yeah! crossfit :>)

Also, my lady Lysa is getting really good with her pull ups, she's stoked and so am I.

Today, Lysa and I saw three crossfitters at the gym, Alan, John, and Joe, and about half a dozen people asked us about crossfit :>) As someone on this blog says "Viva La Revolution"!

Have Fun, Train Hard,

Billy

bodyweight 83K
my last set was done w/ 72K

Thanks #237 Monty

If anyone has any more "non-equipment" workouts and would like to share that would be awesome. I am a Fitness Leader for a Training Unit in S.D. We are waiting for some CF gear to show up, but need some filler for them.

I have some great one's already... but more is better.

Thx

pre-sprint wu & corner work on 200m indoor track
wod-pronated, kipping pu-45,50,55,60,65,67.5f,67.5,70f
old PR 61.5

21.m.134.66"

as rx'd
70, 70, 70, 70, 70, 70, 70

i attempted 75 a few times but could not get completely over the bar. next time...

38m 185
did these superset style with sunday's presses.
40x2
55x2
70x2
90x2
90
90
My old pr on this was 70, so that's pretty cool.

M/21/170/5'8"

started with 20#
worked up to 65#
Kipping

M/21/170/5'8"

started with 20#
worked up to 65#
Kipping

Thanks #237 Monty~

If anyone has anymore "non-equipment" workouts to share, that would be awesome. I'm a Fitness leader for a Training Unit in S.D. I'm waiting on some CF equipment, but it's a long time coming. I have a good 10 workouts made up, in a very CF way (as much as possible anyway). I don't even have Pull-up bars.

Anything helps,
Wags

29 yom, 180 lbs

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

:30 bike (9 miles) w/25lbs plates in each hand everyother :05

WOD
90-100-115-125-135-145f-135

Missed my PR of 145. Was close, but too close to take credit for it.

Get some, Go again!

m/19/156

as rx'd

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

then did a tabata for today and scored a 3 at the end

m/19/156

as rx'd

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

then did a tabata for today and scored a 3 at the end

Weighted Pull-ups
1-1-1-1-1-1-1

45#
55#
60#
65#
75#
85#
95#
failed at 105#(just to see if i could get it)

Tabata – pull-ups
15-10-5-8-10-7-8-8

oops...forgot to add my weight

m/18/142#

M/26/166

80, 90, 100, 105, 115, 120, 125

Last one was barely over bar...80 was PR.

M/52/181
As required: 70, 75, 80, 85, 90,100 (f), 95
Full pull-ups each time

29/m/ 167

Used dumbbells between the feet. wide grip otherwise noted.

55-65-75-85-95(f)-95(f)-90-95(underhand)-95

As rx'd:
45, 55, 65, 75, 80, 85, 95(barely)

Did a pull-up tabata afterwards:
14, 8, 7, 5, 5, 6, 3, 3 Score:3

As rx'd:
45, 55, 65, 75, 80, 85, 95(barely)

Did a pull-up tabata afterwards:
14, 8, 7, 5, 5, 6, 3, 3 Score:3

45-50-55-60-65-70f-70(PR)

All Dead hang pull ups

36yom
5'11"
154lbs

m/28/195

weighted pull up:
60
70
80
90
100 PR! (chin did not fully reach over bar, but close enough for me to pat myself on the back... next time!)
100 (fail)
100 (fail)

BRI CrossFit Club

TJ (37/m/155):
50/70/90/100/110/115(PR)/120(PR)/125(PR)

David: BW/25/25/25/25/25/25

Jeff: 20/25/30/35/45/55/60(F, but close)

Chris: BW/10/10/BW/BW/BW(F)/BW(F)

m/33/206

Did you all do the 1 rep at full hang slow and controlled, or, did you kip and do wht it took to get chin above bar?

BWx12 (warmup)
50
70
80
85
90
90 (1/2 rep)
90 (1/2 rep) than dropped belt and did an immediate 7 L-Pullups
followed by 50 dips to close the deal.

#31 & #76

I had this question also and to whoever said "#31, you obviously don't get it", this may be a better line for the question:

I have been doing crossfit regularly for about 6 months.
I have always been the weakest on my chest exercises since before crossfit. I'm not horrible at push-ups (can do about 35-40 in a row because i'm light in weight) but I still to this day struggle with the bodyweight bench when it comes up and I have actually decreased greatly in my ability to do dips (used to be able to do 25-30 in a row and now am at 15-20). I understand the idea of less chest with accordance to its actual usefullness but i'm curious about lifts that extensively use the tricep portion of my arms. I thought that I would add this info as i too have questioned the frequency at which certain workouts occur and see if anyone had any answers. Obviously if i was really concerned i do understand that i can add in some of my own additionally exercises.

Additionally, i have seen gains in every other facet of lifting and stamina that comes up in crossfit.

Thanks,

David J.

m/33/206

Did you all do the 1 rep at full hang slow and controlled, or, did you kip and do wht it took to get chin above bar?

BWx12 (warmup)
50
70
80
85
90
90 (1/2 rep)
90 (1/2 rep) than dropped belt and did an immediate 7 L-Pullups
followed by 50 dips to close the deal.

I did all from dead hang

wieghted Pullups 1-1-1-1-1-1-1

65-75-85-95-105-115-120lb (PR)

bw = 185lb

M/34/156
50 60 70 90 100 110 117.5 (PR)

male 29 1.65m 71kgs D

8kg
10kg
12kg
14kg
16kg
18kg
20kg

first time

2*5 Towel Pull Ups
13 Benchpress 50kg

SWAG - Tabata tomorrow?

M/24/180

60/70/80/90/100/110/110f
up through 100 went bar to shoulder or higher, 1st 110 cleared chin

51/M/150

50, 95, 145PR, 150f, 135, 125, 125.

Pack with plates; fell onto my back after the 145 success, just like a turtle on its back! At Life Fitness, Ensenada, Baja. Awesome job, Eric Brandom, Scheele, Justin, Paul, Josh, and DJ.

BW 80KG
1 + 10kg
1+15kg
1+20kg
1+20kg
1+20kg
1+20kg
1+20kg

I did weighted chins recently so I opted for a stab at Cindy as it's been a looooong time, possibly close to 6 months. I managed to pump out a 'respectable' 21 full rounds plus 7 squats and that pretty much nearly killed me.

My warm-up was, once again, insufficient due to time issues so my first 5 rounds felt like I was trying to get my legs working. I was favouring my injured ankle a great deal and that was tiring both mentally and physically. My push ups slowed me down, although I was thankful for the breaks, but with much better form than in past Cindys so if I could last the first 12 rounds without breaking them up I'd get to my long-standing goal of 25 rounds. All chins and squats unbroken but there were too many pauses between exercises because I sincerely felt like puking from about the 12 minute mark on.

Big thanks to Rob and Trevor for pushing me so hard, I was cursing your names but I am greatful for help. 20 rounds was my goal today and I surpassed that with much room for improvement!

Did the reps without weight. Still getting stronger.

Also did the crossfit endurance workout:

1.5 mile warmup
200m @ :40, rest :60
200m @ :40, rest 60s
400m @ 1:42, rest 90s
400m @ 1:40, rest 90s
400m @ 1:39, rest 2m
1k @ 5:11

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

CFWU -pu

10, 20, 30, 40(F), 40, 45(F), 45(F), 45(alternate grip-barely)

Felt really good after this and decided to go for L pull-ups. Wasn't expecting any but surprised myself when the first four came pretty easy. Could go past four though.

15 min. jump rope warm down.

weighted pullups

25,25,45,50,50,50,50

warmdown w/bench

1X10 45
1X6 95
1X5 135
3X5 155

44/m/155

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

10x bw
15
20
25
30
35
40 (f)
40
45

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

M33/181/6’2.5”
CFWU x3 (15 reps) 6:45 min

Warm up
59.5
70.5

7x1

81.5 lbs
92.5
114.6
125.6
131.1
136.6 (PR)
142.1 (f)
142.1 (f?)

Last one was first one inch short, came down a bit and then I tried to force my chin above the bar again. Friend said that my chin was bar high on the second attempt but it was a bit questionable whether it was over or not so I decided not to count that. I hope to do it next time.

Finished with one set of pull ups 34 (PR)
26 consecutive, the resting hanging for a few secs and 4 and the 4 singles with small breaks hanging.
Had a few more in me but my last PR was 33 and felt like my biceps would burst, so I decided to leave it at that.

Surprised and happy with today’s workout. I had three days of rest traveling and it obviously made a huge difference.

(Did with weights hanging from belt, not dumbbells.)

37M/5'10"/166#

As Rx: 90-90-90-90-90-90-90

Last time I only did 90# one time.

35-45-55-65-75-85-95f

25,27.5,30(f),30(chin),32.5(chin),27.5(f),27.5(f)
Failure right at the top

55, 60, 65(old pr), 70(pr), 2pood(pr hell yeah), 2pood, 2pood+5lb(pr)

i no longer measure my weight in pounds, ONLY POODS, HAHAHA.

28/m/188

75-75-85-85-90(f)-90-75-75

practiced slow MUs after

Just a quick post to say some HUGE numbers going up with weighted chins. Well done! Certainly gives me incentive to boost my weight(s) next go 'round.

Combined this with yesterday's WOD

1-1-1-1-1-1-1 Weighted Pull-ups
60#
90#
100#
110#
110# (f)
100# (f)
95#

Today was a big day for me. It is my one year anniversary with Crossfit. Sorry I didn't get you anything Coach. During this past year I have noticed some big positive changes to my overall fitness and health including my diet. I have been trying to stick to the Zone as best I can I it has really helped even out my insulin levels.

I have been working toward getting a muscle up over the next little while so that I could do one on my one year mark. I have been training ring dips and ring pull-ups for the past month so that I could get it, and I am happy to report...

****** I DID IT, MY FIRST MUSCLE UP ******

I can't believe it. I am so stoked about it. It just made my day. Anyhow thanks Coach and everyone else involved in Crossfit, it has really made a difference in my life and I appreciate it immensely.

m-26-153#'s

I only have one 24 kg kettlebell.

53,53, 53, 53, 53, 53, 53#'s

I was only able to get my chin over the bar though.

42yom / 146

3 strength workouts in one day
5x5 Squat, 3x5 Shoulder Press, 1x7 weighted pullup

SQx5 - 135
SPx3 - 95
PUx1 - 75
SQx5 - 185
PUx1 - 95
SPx3 - 105
PUx1 - 115
SQx5 - 195
PUx1 - 125
SPx3 - 115
PUx1 - 135
SQx5 - 205
PUx1 - 145
SPx3 - 125
PUx1 – 145
SQx5 - 215
SPx3 – 135

All max efforts were PRs for number of reps:
Squat x 5 - 215#
Shoulder Press x 3 - 135#
Weighted Pullup x 1 - 145#

Sorry,i dont know if anyone posted this already, but how should i do a weighted pullup without a weight belt? Thanks

M/23/155 cfwux2
(after 5x5 squats)

40,50,60,70,80,90(chin),85(pull)

Weighted pull-ups 1-1-1-1-1-1-1 reps
30-40-50-60-70-80-90(miss)
Body weight 225

M/22/6'1/185

As Rx'd

#'s
55
60
70
80
90
100
105 (f)

First time with this WOD. Wasn't my favorite but partially because I felt my performance was weak.

40y/oM
75"203#
94.6/104.6/94.6/94.6/94.6/94.6/94.6

M33/169/5'11/New York, NY

45-70-70-70-70-70-80
101 pushups (new record)
5 mile run

M/46/6' 215

1-1-1-1-1-1-1

60/70/70/80/80/90(m)85

M/38/205
100 120 130(F) 130 120(F) 100 100. No change.

CFWU
BW, 10, 15, 20, 25, 30, 30, 35
Done with shoulder presses and back squats

M/52/185

First time at weighted pullups, so I didn't know where to start... but I found out where to stop
+30
+40
+50...just past the eyeballs
+45
+45
+40
+40

Then whipped off a bunch w/o weight - look Ma, I'm flyin'!

First time at weighted pullups...hey I suck at these.
weigh 200#

20#
30#
34# Fail
34# Fail
30# Fail
20#
14#

Yesterday's 5x5 squats first:
255.265.275(x4).270.270

Weighted pullups 7x1:
93.98.108x4.110.5

#288 Harry Mott-Hold a dumbell between your feet.

As RXed:
80
90
100
110
120
125
125

I finished with 4 sets of 20 pull-ups.

Used Dumbbells between feet. wide grip
25-30-40-45-50-60-70
Looking forward to next time.

21male/160/5'9
pulls
25
50
80
85
87.5

When does it count, is it enough to get the chin over the bar? Or does your chest have to touch it?

From a 3s dead hang, ankles crossed behind:

7x1x110 lbs

M/6'/50/195

5x5 squats
205
225
245
265
275 pr for 5 reps

weighted pullups-first time with these
20 palms parallel
25 "
30 "
35 "
40 "
45 "
50 "
55 palms facing
60 palms facing

did the last 2 for grins wanted to see difference

m/38/6'1"/217

40
50
60
70
80
90

30
35
40
45
50F (chin didn't make it all the way over without kip)
45F
40x2

36/m/230
45#
53#
70#
75#
80#
82.5# PR
85# PR

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

m/40/240/6'

As Rx'd

45
80
100
115
115-failed
100
100

31/M/190
I did all 7 sets with my 10 year old son on my back. He weighs 73lbs.

cfwu x1

I did all three wods this series today.

as rx'd

080422 50,60,70,80,90,100PR
071215 NoGo two days after Achilles surgery
071126 50,60,70,80,90,100F,90

cfwux3
bergwux2

wt'd pullups 7x1

20-30-30-30-30-30-30x3

max reps at bw x2
8-6

31/m/5'8"/178

80/80/90/90/100/100f/75

40,50,55,55,60,65,70,80

I did an 8th pull to see if I could go any higher. Made it to a 20# PR!

26/m/6'3"/185

20-25-35-40-45-50-55
All strict, no kip.

pmm

1x35
1x45
2x55
3x70

15#,20#,25#,25#,30#,25#

44/76"/191

CFWUx3 (3x5 pullups)

55/65/70/70/90-F/80/80

42yo/5'8"/189#

Weighted Pull-ups:
96/101/106/111/116/121f/121

5x5 Squats:
264/286/296/306/316x3

31/m/6'1"/218

10
20
25
30
35
40
45

All were dead hang palms facing out except last two where palms faced toward me.

46/M/196

50,65,75pr,80f,80f,80f,80f,

did an extra 65 just to complete one more

Out of interest, do people consider this WOD an actual workout, or more of a strength test? I know Rippetoe in his book "Starting Strength" views 1RM workouts (outside of competitive meets) as somewhat pointless (he seems to view 5x5 with working weight generally as the way to go, though I always hesitate to put words in Rip's mouth for fear of being torn a new one!).

Cheers.

M/22/215

85
97(F)
97
103
116(F)
116(F)
45

Did CROSSFIT ENDURANCE workout this a.m.

36M175

25, 45, 70, 90, 115 pronated-f, 115 supinated - success, 90

40,50,55,60,65(F),50,50

Anthony (M/29/170)

Chinups
BWx5
BW+25
BW+45
BW+70
BW+90
BW+115
BW+135
BW+145

Well below my PR, but I haven't done heavy chinups in a loooooong time. Head wasn't in the gym today either.

Can't do BW pull-ups...but I finally found the gravitron at my gym (looked almost nothing like the only other gravitron I had seen)...soo

BW - 90
BW - 80
BW - 70
BW - 60
BW - 50
BW - 40 (sort of, not sure how high I got over the bar)
BW - 50 (same thing)

CFWU x 3 W/ 5 pull-ups

25
35
40
45
50
55 Fail

195# M 6'0"

M/21/5'7"/160

As rx'd
25, 45, 55, 60, 60, 60, 70

M/21/5'7"/160

As rx'd
25, 45, 55, 60, 60, 60, 70

M/21/5'7"/160

As rx'd
25, 45, 55, 60, 60, 60, 70

27/m/170

35, 40, 45, 50, 47.5, 45, 45

30
40
50
50
50
50
50

Unfortunately, only had a 50 lb d-bell. No weighted vest or belt :(

Probably could have gone to 60-65.

20/m/5'10/175

45
50
55
60
65
70
80 (fail)
75

ok crossfit gods my frist fran was 6,55 about 4 weeks ago right at the start of my crossfit saga and i been watching vid after vid of 3 mins im soooo fran hungry give her to me!

23/M/150

70-80-90-100(F)-100(F)-100(F)-100(F)

BW 153
1x80
1x95
1x95
1x95
1x95
1x95
1x95
1x95
YEAH!I loved this WOD It made me feel like an Official Bad Ass!

f/27/125/5'6

BW, 2.5lbs, 5lbs, 7.5lbs, 10lbs(f)

32/m/210/6'5"

80
100
110
125f
125
120
110

29m 145#

77,87,97,102f, 99f,97f,95f

67% bodyweight!

For some reason I thought it was only 5 pullups, but then I saw that it was 7 so i went back for my last two. Oopsie!

BW, 2.5lbs, 5lbs, 7.5lbs, 10lbs(f), 7.5, 7.5

yay!

29/f/112

bleh. horrible day at the gym

weighted pull-ups:

25-30-35-40-45-50-x (quit)

back squats 5x5

95-135x3 (f)

what the hell is going on? 135x5 bs is usually my warm-up! squats felt so funny,was leaning forward (maybe worried about that minor bulged disc that is flaring up) didn't feel much pain though.

worked on muscle up's yesterday and today during weighted pull-ups i got that weird pain in my bicep/elbow/brachiallis (sp?) area that i get every time i try muscle ups. damn it this is so frusterating, quit not one but two workouts. was going to push through but eric lectured me about how my body is telling me something...blah blah blah decided to play it safe.

pre: wux2
post: walking lunges and air squats

10deadhangs

25x3
50x1
55x1
65x1
70x1
80x1
85x1
105-miss
95-miss
95x1 (pr)
115x6 neg
35x6 max reps

dave castro-

if you see this,i have to tell you i got my second muscle up yesterday...haven't done one since you taught me at the portland cert sept 07!

BW 70kg
30kg 3
40kg 1
45kg 1
50kg 1
55kg 1
60kg 1 assist over bar slow lower

Neutral Grip, Iron Mind Loading pin and belt

M/37/265/6'4"

36, 53, 70, 53, 70, 106, 70

Used kettlebells

26/m/6'1/175

53
63
73
84
88
93(little kick at the top)
98(supinated grip, strict form though)

-Nate

08.04.22
Weighted Pull ups, M 53, 172 1/2#
60, 70, 80, 80, 85, 90, 92.5#

31/m/185

CFWUx 2 (minus pullups)

as rx'd 25,25,45,45,50,50,50

WOD 10kg,12kg,14kg,16kg,18kg,20kg,22kg,24kg. after that pull ups seemed easier+ L hold practice. if yees are wanting an accent like that ,get a cert here in Scotland and we'll teach yees how tae talk wae a strong Scottish accent !!!!!!!

35 y/o male, 145#, 68"

WOD as described. Used dumbells for weights.
20, 25, 30, 35(f), 30, 30, 30(f), 20, 20. Then did 6 pull ups with no added weight.

39/m/6'3/230

Ran 2.2 miles
1 rep max pull ups
45lbs
75
80-failed
55
55
55
65-failed
Not the weight I would like too see. Shoulder surgery in Jan 08, and still unable to get a full ROM without kip. I would like to see what my weight is next time.

nico m/30/5'8"/180
45-65-75-85-95-100(f)-95

amber f/28/5'2"/110
2.5-5-7.5-10-12.5(f)-10-10

33/M/185

45
80
90
90
90
90
90

CFWU but sub'd 45lb upright rows for pullups.
Bodyweight = 160
50-52-55-58-62f-60-61(pr)

m/39/6'3/230

45
75
80- failed
55
55
55
65-failed
Not the weight I would like to see. Had shoulder surgery in Jan 08 though and I still didn't have a full ROM without kip. I am looking forward to doing this again.

m/24/5'7/185

First Crossfit WOD ever

CFWU minus pullups

10/25/25/25/25/25/25(2 reps)

160#BW

60#
70#
80#
90#(failed)
90#(failed)
70#
90#(failed)
80#

26 yom 6'2" 155#

Pre: CFWUx3 (pullups x2)

WOD as rx'd:
65-70-75-80-85-90-95 (tied PR)

Should have started heavier at 75#

45
45
45
45
50- failed
45
45

40
40
45
50
50
55(f)
50 (f)

45/182

Yesterday was fubar so made up squats today like a lot of people here. Soccer at lunch first, back to work for a while, watched my daughter's track meet then:

BS: 221, 243, 254, 264 and 275

Weighted Pullups: 53, 71, 88, 100, 105, 110, 110.

Really tired now. My rational side dictates rest tomorrow as I'm betting the next 3 days will be tough ones.

m/47/179

80#
100#
105#
105#
105#
105#
105#

I'm glad I built a strong pull-up bar - this was awkward stringing together big plates up on a small 2' platform but I loved it

145# bw

50#
60#
65#
70# (failed)
65# (failed)
60#
60#

worked up to 64# OH and UH
(Jeff's 20# vest & KB hung from waist)
I was able to get some kip

Jodi (F/29/108)
CFWUx3 (minus dips + HSPUs)
Mobility Drills

Chinups
BW+10
BW+20
BW+30
BW+40
BW+50 (PR)

L-Sits on rings - 31 seconds (PR)

David
M - 32- 5'10" - 175 BW

GJJ x 1.25 hours

WOD as rx'd: 35, 40, 45, 50, 55, 60, 65 -F

WOD History -
071215: 25, 35, 40, 40, 40, 40, 40
070323: 5, 8, 10, 12, 15, 17.5, 20

Notes: Chin not over the bar on the 65 attempt so no count. Compared to last time I'll take the 20 lb increase. =)

m/31/180/6'

55lb
75lb
96lb
105lb
116lb
125lb
135(f)

30 M 6'0" 178

wod pull-ups weighted

40(3),50(2),60,70,80,90F,80F,0(15)

All done with palms facing me.

25-35-45-55-65x-60x

Last time I pulled 65lbs, this time I think I was too fried on the last day of the 3day on, 1 day off. Oh well. Looking forward to relaxxxxxing tommorow.

35/M/1.88m/95kg

All strict pullups

25 kg
22.5 kg
25 kg
25 kg
22.5 kg
27.5 kg (PR)
27.5 kg

bw - 150#

10x2
15x2
25x2
30x2
35x1
40x1
45x1

Have never done these and didn't know where to start so i just tested what I could do. i think i could get 55 or 60.

bw - 150#

10#x2
15#x2
25#x2
30#x2
35#x1
40#x1
45#x1

Have never done these and didn't know where to start so i just tested what I could do. i think i could get 55 or 60.

M/21/5'7"/160

as rx'd.
25-45-55-60-60-60-70

M/34/175

55
65
75
85
90
95 PR
100 F...oh so close

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Weighted pull ups: 20lbs x 5 25lbs x 3

Weighted pull-ups 1-1-1-1-1-1-1 reps
30lbs x 1
35lbs x 1
40lbs x 1
45lbs x 1
50lbs x 1-1-1
4 minutes rest per set. Foam roll after.
Compared to 071215 @ 165lbs bodyweight: 40lbs, 50lbs, 60lbs, 70lbs, 80lbs, 90lbs, 100lbs x Fail

as rx'd

24kg, 65#, 70#, 80#, 90#fail, 85#, 90#

m,28,185

Its been a month or two since Ive posted,

weight 205#
90#
100#
110#
125# f
125# PR!!
120#
100#

M25/203/6'4"

40
70
85
90
95
100
105F

45/M/6'/180

WEIGHTED PULL-UPS FROM DEAD HANG.

2-25
2-35
2-45
1-55
1-70
1-90
1-95
FAILED AT 100 BUT CLOSE!

MAX POUNDS PULLED: 275 POUNDS AT I REP.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/23/190

50 lb.
60 lb.
75 lb.
80 lb. PR
85 lb. Got chin to bar but not above
85 lb. Same result
80 lb.
75 lb.

25,35,45,55,70,80f,75f
10 sets or 5 pullups after.
BW 180

WU: 10 rounds jumprope, shadowing, heavy bag & CFWUx3
WOD: backpack on front with 25, 20, 35, 40, 45, 50, 55, 60(f), 57.5(f)

F/28/5'6"/134 lbs

Weighted PUs:
bw
+5 lbs
+10 lbs
+15 lbs
+20 lbs (fail)
+15 lbs
+15 lbs (fail)

Pretty happy with this since this is the first time I've tried weighted PUs!

...Then I foolishly decided to do "Grindy", from CF Santa Cruz. Combo of Grace and Cindy.
For time:
10 C&J*
5 rounds Cindy
10 C&J
5 rounds Cindy
10 C&J
*Use Grace load for C&J (boys use 135 lbs, girls 83 lbs).

I subbed 70 lbs for C&J and my form SUCKED HARD as I was already fatigued from this week's cycle of heavy loads + teaching spin class. This is a wicked WOD if you are looking to switch it up one day. Lots of fun, lots of pain :)

Grindy Time: 31:05

bw 209
CFWUx3(no pullups)
50lb,60(f),50,50,60(PR),60(f),50

M/22/160

35 45 50(f) 50(f) 35 35 35

Garbage...

dsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

41 M 190#
Warm up: 1 mile warmup, 1/2 CFWU 3X

1 X 55
1 X 85
1 X 85
1 X 95
1 X 95
1 X 100
1 X 100

Did some GH back extensions between some sets
then ran 1 more mile to finish it off.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

F/39/5'6"/114

CFWUx3 (-pu)

10
25
25x2
30
35
35
35

BWx8

Started too light as the only time doing weighted pullups was on rings.

22/M/162
------------
Full Hang Pull-Ups

45#
65#
75#
90#
90#
95# (PR)
95# (Just Failed! So Negatived)
Finished wth 70#

cococococococococoococococococococococococococococ

32 F 133#

Warm up 1 mile, 1/2 CFWU 3X

1 X 10
1 X 20 F
1 X 20
1 X 20 F
1 X 17.5
1 X 17.5 F
1 X 17.5

Finished with some regular pullups, handstand for time and 1 mile run.

ocococococococococococococococococococococococococ

33 M 175#

warm up Joint rotation, light stretch, 500m Row (set PR 1:41) 10 bw pull-ups and 5x45# pull-up.
1x65#
1x85#
1x95#
1x95#
1x100#
1x110#
1x120# (PR)

m/6'2"/21/183

40
50
60
65
70
75f
70

50,55,60,65,70,75,80(1/2),80 w/ 18 lb vest vs
50,55,60,65,70,75,80f,80(1/2) w/vest 12/15/07
60,65,70,75,80(1/2),75(3/4),75 no vest 10/9/07
40, 45, 50, 55, 60, 65, 70+18lb vest. ran 1 mi at 5.5 & 7 mph 3/24/07.

10 min ellip wu 19/19 w/ vest.

Comment #256 - Posted by: kevin o at December 15, 2007 8:56 PM

m/5-11/24/230

im back... did my first crossfit in over a month due to a ruptured tendon.

pull ups:
45
90
135
135
135
135
135

finished with 4 sets of squats at 325

its good to be back

33YOM 196#

45
75
90
100
110
120F
120F

m/25/5'4"/143

Mobility Drills
CFWUx3 (only 5 pullups)

neutral grip, split bar, plates and hex dumbbells in a backpack

25, 37, 49, 54, 59, 69, 74* (PR), 69

*This was where I wasn't quite getting up as high, since it was on a split bar, I wasn't quite sure if it would have been "chin over bar", but it was pretty close.

bodyweight+25
+35
+45
+55
+55

Really need to focus on my pullups.

Had to go bodyweight, with assist. Did two reps per set in attempt to compensate, had to switch to chinups for 6th & 7th sets.

29 M 180

70
90
100
100
105
105F
100

then did 27 pull ups with body weight

crossfit dover representing!!!

also did yesterdays squat workout. gained 10 lbs of strength on my squat after 8 years of body building with no results. crossfit has put size and strength to my legs after 2 months.

Phil 55X3, 55X2, 55X2, 55X2, 45X3, 45X2, 45X2

32/male/160

45/55/65/75/85/95(f)/90

Plus one set of max after; 28

M/40/195

Just happy that I can do even 1 at bodyweight. Used those cheap plastic/cement weights between legs as weight. Some plates metric. Did chin-up wtth palms facing me. Took a minute or more between reps.All deadhang. Grab bar, feet off floor, wait a second then pull.

0
8.8
10(slight kip)
14.3 (F)
10 (F)
0
5
10 (F)

198#
Linda in 23:06
Wod as rx'd + 45,70,90,100,110,120

188# M 27

1)+45
2)+90 (upper arms to parallel, not good enough)
3)+50
4)+55
5)+55
6)+55
7)+55

Can't get my arms down through my body above 55#. Problem because my initial pull is strong enough to pull up more weight, but I can't finish the move. Did a bunch of limited range pullups at the very top of the movemement to finish

did

25m 250lbs

got up to 75lbs, this is the first time I've ever done weighted pull ups.

Just started crossfit 2 weeks ago after doing a football style workout for the last 7 years or so an d i'm lovin it.

43/6'1"/185

warm up: 30 50 70

work: 90 100 105 110f 110f 110f 105 110f

just couldn't get 110. fails were like mouth to bar. felt like i could have done 105 all day but that 5 extra pounds...dammit. 105 ties the pr.

mhlane

145?! strong.

Bodyweight
20 lbs
40 lbs
55 lbs
55 lbs
55 lbs
55 lbs- Could have gone heavier

25-35-45-55-65-75-90, started too low so I added some reps. First held dumbells between my ankles and that worked ok then I configured some staps and used a weight belt to hang the weight and that was alot better

Can't seem to find my old posts again. They must not have been posted b/c I know i did this WOD last time. I max'd out around 70lbs for the weighted pullups.

As rx'd, 70/75/80/80/80/80/80

K2E w/ 90 arm bend
body weight inverted rows on rings

MAWL

A/157
First 4 dead-hang, 5,6,7 jumping. First dead-hangs since starting CF!

M/205
35/45/55/65/65/65/75 - wanted to go heavier but needed to work on form. All dead-hang, forward-facing grip, DB between ankles

M/39/185

50/60/70/80/85 (f)/85/25x10

PR by 5 lbs

More better faster

M/36/6'0"/170

10 x 0 lbs
3 x 45 lbs
1 x 90 lbs
1 x 90 lbs
1 x 90 lbs
1 x 90 lbs
1 x 90 lbs
3 x 45 lbs
10 x 0 lbs

M/27/209

50
70
90
100 (PR)
100
100
100

Probably could have gone for 105-110

Weighted Pullups 7x1 rep

57/M/195 Well, not my best but I'll take it
45, 95, 115, 115, 125, 135, 145F, 140

47/F/127 5, 10, 15, 20, 25, 20, 15

Jeff in VA John in NY
Jeff 48/70"/190
Did a combo of yesterday and today - 4x5 squats with 4x1 weighted pull-ups. I did a set of squats, then a weighted pull-up, rest, and repeat.

185x5 squat, 50x1 WPU
195x5 squat, 60x1 WPU
205x5 squat, 70x1 WPU
215x5 squat, 80x1 WPU (close but didn't get chin over the bar)

John 48/68"/160
Hopefully last day of no upper body. We're heading into a rest week, at the end of which I see the Doc for 30 day assessment on results of cortisone & rest. Found this in the archives:
SUNDAY 050925
For time:
Broad jump 50 yards counting the number of jumps
-Lunge that many times alternating legs, maximizing stride
-Deadlift bodyweight that many reps
-Box Jump 20" box that many reps
-Squat that many reps
Done in my yard, measured off Google Earth
21 broad jumps
Subbed 18" stump because I don't have a 20" box
All else as Rx'd
4:35

46yom/5"10"/195

Pre- 12minute airdyne

Weighted Pullups-singles
25,35,45,55,65,75,80

3 rounds of:
Scarecrows- 80/7
Shrug pulls- 335/7
pull-ups- 40/7
Kneeling MB toss- 40/7

Post- 12minutes airdyne

Doubled up
Squatsx5: 185,200,205,195(4),185
PUs: 25,35,40,50f,40,45(nose),40,40f,35

Trevor W. #285: Happy anniversary and congrats on the MU. Good stuff, eh?

David J. #262: Lots of meat on that bone. At least a part of the answer to your question, and paranthetically to #31 as well, is in the body of your post. "I have seen gains in every other facet..." Therein lies the beauty of Crossfit. This is a general physical preparedness program, designed to build overall fitness. It is what it is. Some people find that the gains that are made in one area of fitness come at the expense of another area on which they once concentrated. Others find that they not only improve in areas of weakness but maintain or even advance in prior areas of strength. YMMV.

Crossfit is a functional fitness program, one in which a conscious effort is made to choose exercises that have a real-world application, or which lead to the development of a base level of fitness that can be applied through the layering of additional movements. We push DOWN (dips) and push UP (shoulder press) way more in life than we push OUT (bench), assuming that we are not offensive linemen. Just think for a moment about the "pushes" you used in your non-gym life today.

I've said it before, and doubtless I will say it again, but IMHO Crossfit is "you vs. you." Every Crossfit program is an individual program. Need/want more dips? Do more dip work. Need(?)/want bigger chesticles or 1RM on bench? Do more bench work. Crossfit the program is designed to produce general fitness; to the extent that it is DESIGNED to produce any specific results that would be on benchmark WOD's such as "Fran", etc. How you use Crossfit to improve some aspect of your performance...well, you get the picture.

Hope that helps.

50, 55, 60, 65, 70, 75, 80(PR)

90/90/90/79/79/79/79
Deadhang pullups.

up to 110(pr)

As rx'd, first time attempting this exercise. Used a weight belt.

45, 55, 70, 80(f), 80 (chinup grip)

I like how this exercise fills in my weakness in my biceps that I hide by getting ballistic in the low range of my pullup.

cfwu
+
35
52
57
62
72f
62
62
52

22/m/172

45x2
55
65
75
80
90
80

Then, created a workout of stuff I need to work on.

5 rounds for time:
10 Double unders
10 GHD Sit-ups
20 Push-ups
10 36" box jumps (jumped up to a stage)

13:58

4 with James and 4 with Jack

75, 90, 100, 110, 115, 115 (questionable), 100

Bwt: 134

88
108
99
94
94
94
94

I'll need to do these more often if I want to get better at them. Did 100 pull ups for time on Sunday which may not have helped out on today :)

N: 12/15/20/22.5/25/30/35
J: 60/70/80/90/100/105/110

Weighted strict pull-ups

5-10-20-20 (chin not quite over the bar)-15-15-20

35/m/178

50
60
65
70
70
65
60

As rx'd:

70
80
80 (fail)
70 (fail)
60
65

Was disappointed that I failed those two sets, but otherwise it was good. Arm is sore.

27 yo male/ 185lbs
45lbs
55
65
75
75
80
75

42/170

25
50
70
85
100F
95 Chin over bar

Felt tired today, finished up with squat cleans and jump rope

M/24/175 lbs/5'9"

As RX'd:
53 lbs
62 lbs
71 lbs
88 lbs
97 lbs
106 lbs
115 lbs--not this time...

Used weight belt for weights. Weight is ~163#

75
95
95
100
100
95
95f

bonus round:
75f
45

I can't kip with those weights. The swaying back and forth kills my upward movement. Perhaps I will go get one of these weight vests someday so I can distribute the weight evenly and kip. Regular pullups have so much power right now they feel like kipping.

Pretty darn sick today, but trained anyway because I have 2 exams tomorrow.

25,35,45,50,60(pr),55,55

Never done above 35 before... I hesitate to say "PR", because this is my first time testing my limit.

M/32/6'/188

45
55
65
75
85
95
100

First time going that heavy. I was a little surprised.

22/F/170
gravitron:
80
65
65 (failed)
80
80
80
80

I need someone to email me their responses please.

I'm going to start kungfu training and I want to know if being more flexible will make me more prone to injury when doing heavy lifts during crossfit because of having "loose" muscles?

I'm interested in getting certified? Is there anything in New York?

24/m/175

50-55-60-65-70-75-75

could have gone heavier if I had a belt to hold the weights.

38m 6'3" 195#

72 (72 pound daughter hanging from back)
75 (with 3 pound weight in her pocket)
80 (8 pound weight)
83 (you get the picture!)
88
91
Daughter had to leave, so I did 9 with my 42 pound son on my back.

They had a blast. I'm beat down!

M/19/190/5'6"
45-50-50-50-55-55(f)-50(f)

m/41/178

20, 22.5, 25, 30, 35, 40, 40

then did "Nancy" @ 15:02 w/75# ohs

Male 46 years 6'4"/238lbs

bw,+10,+25,+35,+40,+40,+40

42/f/5'3/115

CFWU x3 with 45# Oly Bar OHS :)

Weighted Dead Hang Pull Ups
used dumbells between thighs
5#
10#
15#
20#-failed
20#-kipped
15#
20# - got it but used neutral grip!

Wow, first time doing ME days. I usually don't like to do them because they are boring, but now I'm considering them.

I'm listing all three days here since my internet just got reconnected today.

m/21/5'9"/160#

Shoulder press: 95, 105, 110(F), 105, 95
Back squat: 135, 155, 175, 185, 185
Weighted PU: 25, 30, 35, 45, 50, 52.5, 55

I know I could do more (except the shoulder press, horrible)< but since I never did ME days I figured I'd go a little easy.

speal

what was your time for the 100 pull ups? just curious

70
72
74
76
78
87
92 this is a PR!

First PR in quite some time.

m/47/75"/235.5

Scaled:
Jumping pull-ups 6sets of 5

Think I could have worked a little harder.

49/M/220

no belt

worked in strict pullups with back squat workout(catching up)

10
8
8
6
7

m/29/210

55-65-80-90-90-75-skipped

like I said before, I hate Chin-ups.....

Anyway, I hope get get a lot better at them over my time with cross fit, I already see an improvement.

10,20,25,30,35,45(f),40(pr),35

22/m/230

25/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

cfwu x 2

WOD:
30-37.5-40-45-50-55-60(f)x2

blah. nose to bar, but just couldn't squeeze out the finish on 60#. sigh...

had a big lunch and now i've a notion to go back to the gym and see if i can pull off the 60# ... and maybe have a go @ "Grindy" as well

17/M/5'11"/175#

cfwu x3 (skipped pullups)
25# x4 pullups, warmup
As Rx'd
40-35-35-35-35-35-35
Body weight with clothes and shoes: 180#
Had huuuuge difficulty keeping dumbell between my feet!

BW 180 Age 35

90 lbs
92 lbs
95 lbs
97 lbs
100 lbs
100 lbs
100 lbs
Having trouble with that last inch of pull on the 100 lbs sets.

24/m/5'9+ish/140#
CFWU X3 (minus pullups)
50-50-50-50-50-50-50
probably could have done more

46 - 6' - 210#

CFWU x 3 (Only 5 pull-ups per set)

As RX'd:

45#
70#
70#
80#
85# F (only nose to bar)
85# F (only nose to bar)

Followed by 3 sets of 7 with 25#

Katie: Bodyweight...She did awesome and did body weight with a little help. :)

Diana: 110 lbs bodyweight plus: 5lb, 5lb, 5lb, 5lb, 5lb, 7.5lb, 10lb

Warm-up: 5 min on C-2 rower (DOMS in lower back and thighs--didn't want to aggravate that)

Weighted pull-ups (weight plates in backpack with toe push-off on 2nd through 7th reps)

10/15/20/25/30/35(f)/32.5 last one wasn't pretty, but got chin over bar

F/58/5'6"/136

34m5'10"202#

44-75-88-124Fx2-109F-99F-100F

1st time trying this. Please don't notice the overconfidenc; also ignore the failure to meet the Advanced Level standard (3/4 x bodyweight). Maybe more rest, longest was 1:30. Used belt, webbing, backpack, dumbbell and lumbar pack variously.

24f5'6"112#

Helen, w/20# kb swings & assisted PUs

14:27

If I remember correctly Speal's time on the 100 pullups was around 2 min with the first 67 performed unbroken.

208 (body weight) - 7 reps
218 - 6 reps
228 - 5 reps
238 - 4 reps
248 - 3 reps

Not exactly as prescribed, but decent non-the-less

Did Daniel yesterday and tore the hell out of my hands. Still did the WOD, bloody hand and all. So angry that I couldnt get 100. All from dead hang, no kip.

50-60-70-80-90-100(F)-100(F)

So close I could kiss the bar.

bw = 238
60,70,80,90,90,90,90

did last couple days WOD today so i added a few weighted pull ups to the end to see how heavy i could go:

50, 70, 80 hoping to get 90 next time

M/37/185lbs

+90lbs
+135
+180 failed
+145
+160 pr
+145
+145

Broomstick OHS, Ring Dips, KTE's for WU

WOD:
40-50-60(f)-50-54(PR)-100(neg)X3-60(PR)
Then 5X5 BW Pullups, bar to chest, because I could...

Thanks Coach!

55-75-85-90-100-105(miss)-100(miss)-90

Can't do this as heavy as I used to (reconstructed shoulder doesn't like it).

Did sets of 3 reps rather than singles

bw +20 x3
bw +40 x3
bw +45 x3
bw +55 x3
bw +65 x3

bw=150 pounds

Weighted Pull-ups
90-1
100-1
105-1
110-1
115-1(PB)
115-1
115-1

Back Squat
185-5
195-5
205-5
215-5
225-5(PB)

M/25/197

32M/5'11"/160

Hello Everyone!

Well, here are my numbers.....25,35,45,55,65,75,80F

175/m

60/70/75/75/80/85/85

Had to give 90 a shot...not quite there yet.

27/M/180

Weighted Pull ups
55,65,75,100,135(f),135(f),134(pr)

cfwu x 3 [-pu's]

Weighted pullups 1x7
45/55/65/50/50/50/50

No strength today. Less wieght than last time I did this. Could be the 145 reps of DL I did yesterday.

Weighted Dips 25#
8/8/8/8/7reps

Weighted Pullups 25#
4/5/5/5/5reps

Need the rest day tomorrow!

22/M/6'1/186

90
115(f)-got WAY too cocky right out of the gates
100
110
115-chin touched the bar. count it. :)
100
100

F/30/155

Used dumbbells between feet.
10
15
20
25
30
30
30

Well, hell. I shouldn't read the weights listed for some of these other dudes. I got some work to do.
Anyway, first time with weighted pullups, and I really had no idea how much weight I could do. Went 5, 10, 15, 20, 25, 30 and 35. Missed twice at 40. Did two more at 25, missed it a third time, did three without stopping at 15. And that all tells me that, 1) I need a lot more work on my pullups, 2) I should have started at least at 20 pounds, and 3) I'll be kicking this thing's ass at this time next year.
I can't imagine doing any other workout regimen than Crossfit. Ah. After a well-deserved day off tomorrow, I'll be ready for another glass full of that Kool-Aid.
Joe

CFWU (including pullups)
I felt like crap today so I took it easy:
45# every rep, first 4 with belt, last 3 without. I kept strict form and held chin over bar for 3-5 seconds each rep and concentrated on slow negative decents.

Did the back squats yesterday. Had to take it easy. I used BW of 185 for all 5x5. Really focused on form making sure I got full ROM and stayed on my heels. I still need to work on my flexibility. Hamstrings are tight.

For todays's WOD
Warmed up with 10 normal and 5 with 45#

50#
70#
80#
90#
100#
100# (fail)
90#
90#

5 more with 45# and then 2 sets of 10 just me and working on kipping.
Also threw in a set of 10 135# DLs to work on form. I want to do the 300 challenge soon.

in pounds:

53, 63, 73, 82, 87, 89.5(f), 89.5, 92 (pr)

071215 max was 75lbs.

M/165/23

45
60
75
85
90 - fail
90 - fail
87.5

all weights in kilos

30-40-45-46.25-47.5-48.75-50

unbelievable considering before Crossfit 6 months ago I could only manage 8 pullups

37/m/178/5'9"

AM- Max Ring Dips- 27

60#
80#
100#
110# PR by 10
115# fail
100#
100#
100#

180# Bench Press- 26 Reps

135# Bench Press- 34/30/25/22
135# Bent Row- 21/25/23/22

m/37/200/6'2"

weighted pullups

50, 55, 55, 60, 55, 50, 50

overhand fingertip grip on a 10" beam. I think this would be easier on a bar...

40/M/185

CFWU minus pull ups

25#
35#
45#
55#
60#
65# F
62.5 F

23m/66"/160

35
40
45
50(f)
45
40
40

27 YOM 187#

25,35,45,50,55,60,55
3 sets BW 10,9,7

m/27/5'10/225

22.5/42.5/22.5/22.5/22.5/22.5/22.5

Vance

m/27/5'10/225

22.5/42.5/22.5/22.5/22.5/22.5/22.5

Vance

No pull-ups today, but I did climb this:

http://www.rockclimbing.com/photos/Trad/Satans_corner_61099.html

M/25/145#

Put dumbbells in a backpack...really messes up the center of gravity, but hey gotta climb with a pack right?

80
85
90
95 (thought I hurt myself)
65
65
100 (went for it, got to my forehead)

Followed up with a set of 30 dead hangs.

50
60
70
100f
90f (to mouth)
80
90

F/27/160
Weighted Pull-Ups

1) 25#
2) 35#
3) 45#
4) 50#
5) 52.5# (Failed)
6) 50#
7) 52.5# (Failed)

48/m/145
50
50
60
60
60
60
65

M/35/140/5'-5"

@ home 50,70,80,85,90,92.5(F),80 steel plates on a rope / bowline on a bite!

all sets w/ 35lb

/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\
As rxd at the fire station with a ladder belt and dumbells.
Big Tone 65-65-65-73-75-83F-80F
Kiki(the Beast) 85-95-85-95-103F-100-103F
James(Smacko) 95-105-115-120-125-130-145F
Carlos (FNG) 35-40-45F-50F-50-55F-55F
Jesus aka The Law 35F-30F-25-25-25F-20-25F

We also threw in a 10 min. Cindy for time! "What the Hell?"
Big Tone 13 rounds
The Beast 12 rounds
FNG 10 rounds
The Law 8 rounds
Smacko 15 rounds

didn't have belt for weighted pull-ups so subbed in 4 rounds of
400M run, 15 box jumps, 10 pull-ups

3:18
4:30
6:44 (had to take a breather after run)
6:58 (another breather)

21:30 Total

m29/6'2"/204

75/101/111/116(f)/116(f)/116(f)/116

221/m/31

This was the first time doing this WOD for me. I think that i did pretty good.

25
45
55
70
70
70
70 Pounds

bw 235#s, worked up from 45# to 125# using dumbells and holding them with my feet

m/37/175

40,45,50,50(f),45,45,45,45

Worked up to these work sets. Finished with some dead hang pull ups.

M/32/218
Wt Pull Ups 7x1
55 65 75 85 90 90 95f 90

m/29/154

35-35-38-38-38-38-38

bw 72kg

20,20,25,25,30,30 kg - 30s were done with palms facing each other...

15 pullups for warmup

All reps done from a dead hang (no kipping)
45
55
55
55
45
45(f)
35

26/m/88kg

32kg
32kg
32kg
40kg
40kg
40kg
40kg

22#, 27, 32(stretch), 35fail, 30s, 30f, 25

m/24/170lbs/5'7"

As Rx'ed:
35/45/55/65/70/80/90 lbs

M/51/165 Wednesday 4/23

WOD: 20/20/30/30/30/30/30

Yesterday was first in over a month that I was able to do pullups, after pulling an ab muscle. I took it easy today.

45# added for max pullups each round (i.e. not 1 rep max)

6
5
5
5
4
3
3

32/M/180/6'00"

1x45
1x65
1x80
1x90
1x100 (1” short)
1x100 (1/2” short)
1x105 (3 inches short)

PR is 115. Not sure what was going on today.

Dan
www.CrossFitStickers.com

M35/160
underhand grip, shoulder width, straight bar
backpack with 25#plates and x#-DB between knees
75
100(f)--4 plates in backpack
85
100-- 3 plates and 25#DB
100(f)
90
95(f)
I think a combo of backpack and DB was best balanced but the skin on my traps IS sore from the pack straps.
POST:12x50# in 3:30; 38XBW in 5:15

F35/153
0
10(f)
0 (f)
-20
0 (f)
-10
0 (f)
POST: the red band was good, allowing me to complete the full range of motion; 5 +10 jumping.

m/39/155

as rx'd

35
45
55
60 x2
65 x2

55-55-55-95-95-95-95

35 # each rep

Still on gravitron 65-65-65-80-80-80-80

Male/26yrs/165lbs/6'0"

Been months since I last had a chance to do this one but Tim helped me out on his home turf. Once again Tim you're the PR king, thanks.

110(x2) (PR)
115 (PR)
120 (PR)
115
105
105(x2)
105(x2)

25/45/55/65/65

M/33/5'10"/205

1st time attempting max weighted pullups. When I started crossfit 7 months I could only do 3 pullups.

Warmup - Max BW pullups - 24

1 rep pullups
45
55
65
75
85
90 (fail) no chin over bar but very close.
90 (fail) no chin over bar but very close.

Tom m/45/180

7 single weighted pullups, to bodyweight + #95 (PR)
deadlifts ... X5 up to 290, then X3 at #350

Chris m/45/105

7 single weighted pullups, to bodyweight + #45 (PR by #25)
deadlifts ... X5 up to 150, then X3 at #180

Nat m/9/58

7 single weighted pullups, to bodyweight + #32 (PR by #12)

50 / Male / 191.5#

45
55
65
75
85 Almost*
80 Almost*
80 Almost*

* Was able to pull my nose above the bar, but not my chin.

Since I was belted up, I followed this up with some weighted dips with 45 pounds. I did two rounds of 7 singles (resting 5 seconds between reps).

I love this stuff, and am having a great time. I have been doing Crossfit for about a month, and people have started to notice a difference and swear that I am not 50.

This is exactly what I had been looking for...functional rather than bodybuilding routines.

John

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

50-70-90-100-105-110-115-120(f)-119.5(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

51/M/202

25/35/45/55/65/75PR/85PR/90F

Hey ncsheepdog..good going on the pr for weighted pull ups. As you can see, I am sneaking up on your numbers for this one.

All is good in Mosul.

all lbs: 45, 50, 55, 60, 65, 70, 75

f/25/107

10-15-17.5-20-25-27.5F-27.5F

I added the belt at 25# as i couldn't hold the Dumbells anymore

also worked on snatch with 53#

40/45/50/55/60/65F/60

More than I thought i could do.

24m/174/6'1 Denton, TX

Used DB's between feet

50, 55, 60, 65, 70, 75, 75

First time doing this.
Dead hang w/ underhand grip.

25-70-80-85-90(F) Had to stop for dinner time.

I am fairly new to crossfit. I did WOD after a chest/shoulder/tri work out.

M/27/195

25
35
45
55
60
65
70

Definetly could have done more but still felt good.

Deadhang ring pullups w/ backpack

10-20-30(f)-26-26-26-26

body weight 150

50
60
65
70
75
80
85 (close-not sure if chin leared bar)

F 13 67" 139

Weighted pull-ups 1-1-1-1-1-1-1 reps
SUB Gravitron Pull-ups

100-90-80-70-60-50-40 missed

Weighted pull-ups 1-1-1-1-1-1-1 reps
SUB Gravitron Pull-ups

120-110-100-90-80-70-60

27.228lb.6'4"

20kg-20kg-25kg-25kg-25kg-27.5kg-27.5kg

27.228lb.6'4"

20-20-25-25-25-27.5-27.5

in KG

53-63-73-82-92-102-107(f)-107(PR)

Previous PR was 100.

M/36/181

b.w.-20-35-45-55-65-65

bodyweight bench 11-8-8

40-50-60-70-80(f)-70-70(f)

Then 5 rounds for time of:
1/4 mile run, 30 20" box jumps, 30 40# thrusters. 31:35

m/20/185
45 lbs
12 min

2 rounds CFWU minus pull-ups
1/2 mile run

Weighted pull-ups (just got first dead hang pull-up a few weeks ago so this was tough!)
1 - BW
2 - 8#
3 - 10# (pr!)
4 - 10# (f)
5 - 8# (f)
6 - BW
7 - BW
Post: 2.5 mile run

25/5'9"/134

10-15-20-25-27-28(not sure if I got over the bar)-28(fail) kg

Still can't get that 28 kg!

As Rx'd: 60/70/80/90/95/100(pr)/102.5 (f)

21/m/180

90
110
120
135F
135
145F
145F
PR is 140. Was using a vest too this time so i couldnt get a five pound weight on the weight belt so had to go for 145. Mixed grip is the strongest for me.

50 yoa, 180 lbs, 5'08"

I used a weight vest, at approx. 30 lbs, and did 7x one rep of dead hang pull ups.

In reading the comments, it seems as though the goal was to work up to a max (?). Any recommended interval between reps?

First ever attempt at weighted pullups.

Body weight 200lbs
loads: 15#, 25#, 35#, 40#(fail), 35#, 25#, and 25#.

45-55-65-70-80-90f-90

M/91 Kilos/30

All weight is in kilos

5 7.5 10 10 12.5 15

46m 200#

60-70-80-85(match pr)- 90f-82.5-78

then some OHS including 2x5x50# (pr on this)

39m220

30-35-40-45-50f-50-55
last 2 underhand grip, others overhand

rynogsx:

2:24 my whole body hurt afterward :)

male/22yrs/160

1-25#
2-45#
3-55#
4-70#
5-80#
6-90#
7-95#

31yo/m/170

20
45
70
90
100
100

M/25/5"8/157
52, 72, 82dropped, 104 failed, 104, 52 x 2

Jon surprised us all and dominated on this one and also got 104lbs! It was awesome

Katon

20-20-25-25-30-35-40

34/m/203

90-90-100-100-105-105-105

CFWUx3
40-45-50-55-60-65(failed PU good chin)-70(chin)
9 strict PUs +1 (kipping)

25-35-45-45-50(barely)-45-45

Then a 20 minute run on treadmill, in 5-minute blocks: 9-8-7-8

CFWU
BW, 10#, 15#, 20#, 25#, 30#, 30#, 35#
Should've started heavier

25,45,70,90,100,110f,110f
on 110 made it halfway up

40-55-70-70-70-70-70

27 yoa male - 5'10" - 173#

As Rx'd -

65, 70, 80, 90, 95, 90, 105 (f)

as rx'd:

20; 21.25; 23.75; 25; 26.25; 27.5; 30kg

26/ M / 185

As rx'd

40-45-50-55-60-65-70

20/m/5'10/160

As rx'd

45-70-80-90(f)-90-90(f)-90

90lbs gave me a rough ride (but I got it twice)

is 1-1-1-1-1-1-1-1
means I gotta do 1 rep, then rest, and do 1 rep again and so on?

27/66inches/163lbs

100lbs
100lbs
100lbs
100lbs
100lbs
100lbs
100lbs

nice wod! need more than 7 reps though maybe 10 next time. Is that all you got

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

M/31/201

CFWUx2
did this supersetted with the 5x5 squats from yesterday.
100x1x7, 110x1x3 (last 2 reverse grip)

40/M/170

CFWUx3(no PUs)

3,5,8,10,12,15,20(f),15(f)

followed by 5 min. of handstand in 5 sets(1:15,:45,1,1,1)

m/32/164
cfwu x3
35
40
45
50 (PR!)
55
60
65 (I know this was supposed to be the last one but I didn't expect to do it. So I kept going)
70
75

r1-25
r2-35
r3-45
r4-45
r5-45
r6-45
r7-45

Morning bike into work from home.
52minutes

70
80 Bar
90
100 Rings
110 Mabey Close?
105 (F)
90

M/5'8"/70kgs

1 - 18kgs
2 - 20kgs
3 - 25kgs
4 - 41kgs fail
5 - 35kgs fail
6 - 31kgs fail
7 - 27kgs fail

Failures due to not getting my chin over the bar. Also they were all dead hang and not kipping.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

45-70-90-100(f)-90-100(f)-90-45X5
very frustrated I could not get 100!!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

24/m/185

24kg, 40kg, 48kg, 56kg, 58kg(f)

DIPS

42kg, 48kg, 52kg, 53kg(f)

M/50/185lbs

Crossfit warmup w/o pullups
5 rounds of 3 shoulder presses: 110, 120, 130, 135, 130
7 rounds of 1 weighted pullups: 35, 40, 44, 47, 49, 53, 56 lbs

A day late and immediately after the SP wod and Sqdrn PT.

PU: BWx10, 45x6
90, 100, 100, 105, 105, 105, 105, 100

PR remains 115

23/m/190

15lbs
20lbs
25lbs
30lbs
35lbs
35lbs
30lbs (f)

Couldn't get chin above bar.

23/m/190

15lbs
20lbs
25lbs
30lbs
35lbs
35lbs
30lbs (f)

Couldn't get chin above bar.

29/ M/ 195#'s

10 warm-up pull-ups

90#
100# PR
110# PR
115# PR
127.9 # PR( I was using 58kg )
136.7 #/ 62Kg Fail (got to my upper lip..LOL)
136.7 # Fail (same, upperlip)

Did 10 more pull-ups after (light as a feather).

All where no kip and dead hang*

CFWU

30,40,45,50,55,60F(Chin close bnob),65F(Chin close,bnob).

1 Mile Run & Sprints CD.

26/m/153

52, 52, 52, 52, 52, 30, 0

This started really hurting my arms, so I went down in weight the last two. Wow, I didn't realize how weak I was at pullups compared to the rest of the Cobra CFG guys. Ugh, I'm going to start doing real pullups instead of kipping from now on during warmups to get better at actual pullups. Katon, you won the bet. Ugh, I bow to you...

Cobra CFG!!!

22/m/170

Only done weighted pullups once before

2x5xbodyweight
3x22
3x30
2x35

1x40
1x45 (previous pr)
1x50
1x55
1x64
1x74 (ran out of weights to go higher)
1x74

I have oddball weights so the numbers are as clean as some people

45,65,73,73,73 lbs

Ran 5k 23:05

Weighted pull ups
35lbs + 15 squats

45lbs + 15 squats

55lbs + 15 squats

60lbs + 15 squats

65lbs + 15 squats

70lbs + 15 squats

75lbs (F)

70lbs

23/m/187

PU - 24kg, 40,48(f), 44(f), 42(f)

Dips - 42kg(f), 42, 43(f), 43

m/29/194
All dead hang.
45, 70, 90, 100, 115, 125 (fail-only got eyes over bar, 120 (PR)
Good day.

Jeff @ home
Worked up to:
122 overhand (slight knee pump to get chin over bar
126 underhand (slight knee pump to get chin over bar)

Used 20# vest and then the rest of the weight hanging from waist.

23/m/155/71"

as prescribed, along with the shoulder presses from 2 days ago.

45x3
55x2
65x1
65x2
70x1
70x1

6'3"/m/168lb/27

25 for all sets, but couldn't quite pull up to my chin for the last 3 sets.

BW: 175
60/70/80/90/100/110/120(f)

28yrs/71"/167lbs

50
60
75
90
100
100 (fail)
90
90

20/m/150

35
45
55
65
70
80
90

m/222/6"0/33

combo workout, so only did 5 sets

70/90/100/105/110 (almost half body weight)

also did shoulder presses and back squats.

This was fun, I have six sons. They are aged 12, 9, 6, 4, 3, and 1. I did a pull-up with each of them on my back. I did my 3 year old twice. They weigh respectively:
25 lbs
34 lbs, 34 lbs
38 lbs
43 lbs
68 lbs
98 lbs

27, 6'6", 88 kg

10-20-30-40-42.5-45-45 kg

Also did back squats

22/6'1"/190
only had 50 pounds so
50(3)/50(2)/50(1)/50(1)/50(2)/50(1)/50(1)
also did some weighted ring dips
50(3)/50(2)/50(3)/50(2)

as rxd a day behing

This time
94, 107, 112, 117F, 117, 112, 112, 112

Last time 12/15/07

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

32yom@195lbs
70
80
90
100
105
105
105

younger brother
younger brother
younger brother
baby brother
baby brother
baby brother

warm up - 25x2, 45x2
70
80
80
85 nose to bar then 85 jump
80 nose to bar then 80 jump
75 nose/75 jump
75 nose/75 jump
Minor improvement over last time.

32/m/178

15
35
50 f
50 f
47.5
50 f
50 !

40
45
50
55
60
65
70

full pull

35
35
45 - 20 lunges
55 - 20 lunges
60 - 20 lunges
65 - 20 lunges
70 - 20 lunges
Full hanging pulls. More next time. Weight belt was missing, so this was with a dumbbell - def. feel that in the groin today.

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

Post loads and body weight to comments.
Weight 147

5,5,5,10,10,10, 15 (got almost to bar!)
Started with a little bend in my arms from home bar.

d - 29m/170

90
95
100
105
110
110
115
120 (fail)
117

j - 34f/125

55
65 x 1 x 4
70 x 1 x 2

M/46/145
Done on day of, posted late.
CFWUx2

45-55-65-75-75-75-75

M/28/135
7 X 90
2 min rest between sets

Steve
M/45/173

60 pullups
No weight belts available.

Got up to 55 lbs.

36/m/5'8"/213#

CFWU x 3 with 50# assist pullups
Weighted pullups: BW+15, BW+25, BW+30 (PR!), BW+35 (f), BW+35(f), BW+30(f), BW+25

When I started this fitness plan two months ago, I could not do a single pullup. Doing weighted pullups seemed like the least likely thing ever. Incredible.

28/m/130

used my KB's for the 1st time on weighted pullups, so weights are weird numbers ;)

last time (10/8/07) I got 65 x 1 PU and 75 x 1 CU

BW + 61.6 x 1 PU
BW + 70.4 x F PU
BW + 61.6 x 1 CU
BW + 70.4 x F CU
BW + 61.6 x 1 PU
BW + 61.6 x 1 CU
BW + 61.6 x 1 CU
BW + 61.6 x 1 CU
BW + 61.6 x 1 CU

Powell

164 lbs

45/55/70/80/70/70/70

25/M/175
45
70
70
70
70
70
80

50
55
60
65
70
75(f) by whisker
75(f), 70(f) by whisker
extra 1 with 0lbs - thought I could launch myself to the moon!

45
90
90
100
100
105 missed
100

29 yom 225#
as rx'd
45/45/55/55/60/60/65

35/35/45/55/55/65/75

34/m/300

Gravitron

-110 x 7
-95 x 6
-80 x 5
-65 x 4
-50 x 3
-35 x 2
BW x 1

55
65
70 fail
70
75 fail
75 fail
70

m/29/159

70, 80, 88, 93, 100.5 (PR), 106-F, 103 (PR)

Very close with 106

45/f/146
1/2 workout week. 30-30-30-30

m/40/5'-9"/185

first time w/this one

35,45,65,75,85,85,85

28m 200#
70
70
80
80
85
70
70

35
45
55
70
75
85
90 (missed)

70
80
80
90
90
100
100

ran two miles in the am

BW 165
45,65,65,65,65,65,65

As rxd.

77.5
82.5
87.5
92.5
97.5
102.5
107.5 (pr)

165/29/m/5.9

50
60
70
75
80
85
90(f)

50
60
70
75
80
85
90(f)

31/M/170

CFWU

20, 25, 25, 30, 30, 25, 20 with DB between feet.

Finished w/16kg KB swings. Breathing ladder to 15, down to 10. Ran out of time.

m/43/175

45lbs
65lbs
75lsbs
90lbs
90lbs
90lbs
90lbs

50-75-125-115-110-110-110

rowed an easy 5000 k

35 lbs for all 5 1 rep sets. only 35lb. db available. Then 30 muscle-ups in 18 min.

as rx'd:
25
35
45
55
65 (PR)
55
55

Bodyweight: 144lbs

1 x 26 kg
1 x 26
1 x 28
1 x 28
1 x 30 PR
1 x 30 f
1 x 28
1 x 28
BW 76 kg

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

BW 179

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

Couldn't get to 60, my PR. This is about same results as last time. Maybe next time try back pack and mixed grip.

23/m/198

30lbs, 50lbs, 70lbs, 100lbs, 120lbs, 130lbs (Just barely), 140lbs (F)

i was pulling a dumbell up with my feet straight, It felt weird, and I ran out of weight, then DB's only go to 100, so I was strapping kettlebells anywhere I could by the end.

As rx'd
The weight room at the high school only has 80lb dumbells, I need to make a belt to hold plates.
Workout was good.

25,35,45,55(fail),50(barely),50(fail),50(held for long time, but fail)

6'0/200/22
used a strap with plate hanging, wasnt sure how/if i was supposed to try and do kipping, but didnt because i didnt want to break things.
#1 70
#2 70
#3 65
#4 65
#5 65
#6 65
#7 60
3 sets of 15, 12, 10 kipping for practice

45/m/70 kg
3xCFWU
Weighted pull-ups:
20 kg (F)
15 kg
15 kg
16,25 kg
17,5 kg
18,75 kg
18,75 kg (F)
Last time was 18,5 kg

BW 224

First time trying w/ weights. Finished with 20 striaght kipped p/ups.
1. 10
2. 25
3. 35
4. 45
5. 50

27m/200/6'1
70
90
100x4
115

45-90-90-90-90-90-90

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

CFWU

90/100/100/115/115/125(chin short of bar)/125(fail)

m/43/6'/183

45,55,60,65,70(f),70,75

20m175

With an ~2.4lb belt & chain:
45-55-65-75-80-82.5-85

So, with the belt and everything, I dragged my skinny-ass 175lb frame PLUS 87.5lbs of plate metal up to the bar! This was awesome! Plus, people doing their 'normal workout' had some hilarious comments. My favorite was: "that's insane". Thanks, Coach.

Get Some!

39/M/6'2"/195

BW 195
12X25lbs
9X35lbs
10X25LBS

I just did not trust my muscles not to rip from tendons this early in my Crossfit career.

m/24/6'2/230

As Rx'd

35, 60, 70, 80, 105, 115, 125

post WOD work to include; 8 x 50lbs @ 2 rounds.

25,25,10,10,0

M 35/225

need to work on reps not strength yet, did 5 sets maxs reps. 2min rest.

26-11-10-9-10

CrossFit Snohomish/Trainer *Jeff Vale*
40
45
55
57.5
57.5
57.5-f
57.5-f

43.5, 49, 49, 49, 51.5, 51.5, 54*

*Pretty sure it wasn't quite a dead hang to start

5min rope jump + CFWUx2

WOD:

20
25
30
35
40
45 (missed)
42,5 (missed)

Weights in Kg

I can't do a pullup unassisted, so I did seven negatives as slowly as possible with just my 197lb body. My arms are about to fall off.

#605... best post ever.

1x 1.5 pood
1x 1.5 pood + 25 lbs
1x 1.5 pood + 25 lbs
1x 1.5 pood + 35 lbs
1x 1.5 pood + 1 pood ( face to bar )
1x 1.5 pood + 25 lbs
3x 1.5 pood

33/m/175#

I was surprised initially @ how easy they came but pretty quicklly they caught up w/ me.

1: 35#
2: 45#
3: 55#
4: 65#
fail 5: 75#
5: 70#
Good rest
6: 75#
fail 7: 75#
7: 70#

65/80/90/100

Belt broke on #5

pre-- old chest routine

45 (2)
90 (1)
70 (2)
70 (2)
70 (2)
70 (2)
70 (2)

post- rows, straight-leg dls, bi's

32 yom bwt 245

bike 9 miles
30-35-40-45-50-55-60 (that is the highest dumbbell I had) worked back down with the weight
bike 9 miles

46/M/184
First time with weighted PU's
25x1
35x1
45x1 no chin
35x1
35x1
40x1
45x1

36/6'2"/195

As RX'd: 45/70/80/85/90/95/100/105/110/115x

Failed miserably on the last one. Tried two pulls and only got half way. Arms were shot after that...

Post Workout:
Pullups - 21/15/9 with maybe 60 seconds in between sets
HSPU nose to floor: 45
Pistols: 30
1 mile run

As Rx'd

45-70-80-85-90-95-115-115-120

As Rx'd

45-70-80-85-90-95-115-115-120

m/26/6'3"/180#

As Rx'd

75-80-85-90-95f-95f-95

45, 55, 65, 105, 95, 85, 75

22 April
Did 20 rds of Cindy in 15:47

25 April
Did 1 mile run. 5 X 225 DL warm-up.
5X3 DL - Sets were - 275, 295, 305, 315, 305

Then did 7X1 weighted pull-ups: 3x45 warm-up BW - 160 90, 100, 105, 105, 110f, 110f, 100, 100 (I got really close on both 110 attempts) I think 105 is a PR, I have to go back and check.

55/60/75/80/85/90/95-fail/45x5/45x5

previous = 50/60/70/80/85/90/95
previous = 35/45/55/65/75/85/95/45x5
previous = 45/55/65/75/85/95-fail/95-fail/35x5/35x5/35x5
previous = 45/55/65/75/85/95/95-fail

27YOM
5'10''
195#

Warm-up:
CFWU x 3

WOD as Rx'd:

135 - 135 - 135 - 135 - 135 - 135 - 135

25-30-35-40-40-45 (fail)-45(fail)

25
35
45
60
65
75
80 (juuuuust failed)

19yrs. 155lbs 5'8"
Kip 3, 1 on the blue band (x7)

completed after the 100 pull ups in angie :-)

as rx'ed

100
100
75
75
75
75
75

i FINALLY got to do this workout:

70/80/90/100/105Fx3 .... waited a few minutes and tried 105 again and got it (just barely)

25
30
35
40
45
50-f
45

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

33/M/175

45/55/65/75/90/90

m/185

50
50
55
55
60
60 (fail)
55

Greg's WU

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

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

Last two sets had to do both PU and CU's. LAst set could not chin above bar. Alos did the Squat workout from the previous day.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

34 M 195

As Rx'ed Overhand

45
95
120
145
155(F)
150(F)
120

Nothing special, but squeezed it in...

BW 130, used 35# for all reps. My PR is 45, but I didn't feel like pushing it today after a bunch of pullup-centric workouts for me.

Sandy
40 45 50 55 60 65 55 lbs
new pr

Did the shoulder press and back squat WODs before this, so it's probably not a great representation

25
35
40
40
45f
45f
45f

34m 177

cfwux1
25x5
35x2
45
50
55
60
65 f
65 f (got within about 1/2 inch. Got my eyes and nose over rings both times.

I still suck at pullups!

20,20,25(F),20,25,20,20,20

Forgot body weight on last post:

31M/6'0"/190

20,20,25(F),20,25,20,20,20

26yr/male/165 lb

35x10
55x7
75x5
95x3
115x2
125 fail
120x2
125x1

Used desperate kipping movement to get the last 2, but I started from a full hang and ended up with my chin over the bar, so I'm counting it. Hate all you want.

Did the same WOD with HSPU's and a weight vest as well. Dont remember all the reps, but my best was 1 rep w/ 33 lbs.

19/m/6'1"/180

finally did this bad boy saturday

35
60
80(chin just below bar)
70
70
70
70
70

then two sets of 10 with body weight (strict)

CFWUx3
bodyweight=205
65-80-95(PR)-100(PR)-105(PR)-110(3/4 up)-90
(90 full ROM max last time)

+70
+80
+85
+90
+90
+92.5
+95 (pr)

4/28/08 - BWT = 175; 80s(fail),60s,70s,70s,75s(fail),75u,85u
11/28/07 - 90x2 70x5 Chin to the bar - work on getting chest there. (all unsup)
10-11-07 35,65,80,90,90,90,70 (all unsup)

M 35/158 Completed on 27APR2008

15 Pull-ups warm up
30, 30, 30, 30, 60, 60
Using cinder blocks (that's all I had at home!)

Completed my first Muscle-ups today!
2, 2, 1, 1 :-)

38/M/180--Syracuse NY
70/80/90/100/110/120/125-(to my nose...)

then did 30 burpee/MU mashup: 9:29

Oh, and got the question "What are you training for??" from another gym member...

m/34/5'9/176

CFWU - 3. 5 PU each set.
2 sets superman raise.
No Burgener WU. Still trying to heal from OHS last week.

50
55
65
70
75
75 Some trouble getting chin over bar on reps 5 & 6
75

Underhand grip on last rep. Much easier to get chin over bar.

M/27/6'3/230

25
33
40
45
45(f)
35
35

M/32/5'7/165
7 sets with 35lb bodyarmor and 65LB dumbell hanging betwen feet. did this after a 30 minute interval run. I love crossfit

M/32/5'7/165
7 sets with 35lb bodyarmor and 65LB dumbell hanging betwen feet. did this after a 30 minute interval run. I love crossfit

Catching up on some old WODs after some time off due to illness and chaos and such:

30
40
50
60
60
55
55

The chin was just barely making it over the bar on those last few sets, but I was surprised I was able to do as much as I did. The hardest part for me was holding a dumbbell between my legs -- thought my hammies were going to cramp up...ha

CFWU
50/1; 55/1; 60/1; 65/1; 70/1; 75/1; 80/1
Completed 080429
M/47/195#/72"

30
40
45f
45f
40f

20kg
22.84kg
25.34kg
27.84kg
32.84kg
35.34kg
37.84kg (fail)

m/ 29/ 67.8kg/ cf since 1/08

27/m/232

Didn't have a belt for the pullups, so I held a dumbell between my feet

35 35 35 35 35*4 35*3 35*3

Did a little combination work.

Max Weighted pull-ups:

45, 70, 90, 115 (5 singles), 90 x 2 then 90 x 3
after the 90# round started doing single thrusters between pull-ups

Max Single Thrusters:
95, 135, 185, 195 (front squat only, got heavy)

Then did 3 x 3 clean pulls with 225 (focused on trying to jump) and did a couple weighted sets weighted dips (90 x 3, 90 x 5). Threw in 10 KTE for fun.

Done

M/33/170

25
35
35
35
40
40
25

BW: 185

.. (65f)
1. 50
2. 55
3. 60
.. (65f)
.. (60?)
4. 60
.. (60f)
.. (55f)
.. (55f)
5. 45
6. 45
7. 50
.. (50f)

29/M/6'1/205

45 lbs 1st 5
50 lbs last 2

080429

21/m/70kg

1x10kg
1x15kg
1x20kg
1x25kg
1x30kg
0x35kg
1x25kg

On motorcycle trip...walked hilly 5k plus instead.

<

Max reps X 7

9
7
7
7
6
5
5

<<

m/36/187

53-63-79-89-98-100.5(f)-100.5(f)

@100.5# got chin to bar, but not over on both reps.

Odd sequence of weight because used:
53# = 1.5 pood KB, 26# = 3/4 pood KB, 2.5# plate, 10# plate, 45# plate

Hung 1.5 pood KB on strap from waist and then slipped other weights on as needed.

M-35-45-60-70-80-90-100 PR!
completed with 50 lb dumbell between legs and 50 lbs in backpack
P-all 7 with weighted vest
G- 25-30-30-32.5-32.5-35f-35f

071215

BW 285

8
15
20
25
30
35
40

080422

BW 288

15
20
25
30
35
25
25

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout meal: whey, 1 orange

Warm-up:
-light jog for 5 minutes
- Joint Rotations

WOD: Weighted Pull-ups 7 x 1
- Set 1: Bodyweight
- Set 2: Bodyweight + 10
- Set 3: Bodyweight + 15
- Set 4: Bodyweight + 20
- Set 5: Bodyweight + 25 - Failed
- Set 6: Did not attempt
- Set 7: Did not attempt

Notes:
- As I keep on saying I need to get stronger!

M/20/6'1''/182
In lbs.
35-45-55-65-70-75miss-70

5 10 15 20 25 30 35
Increase each by 10 lbs.

33yom 213lbs

wu and stretch
45 x 2 sets
50 x 2
55 x 1
60 x 1
65 x 1

36/m/147/67

45
55
65
65
75 x2
75 x2
75 x2

26/m/5'9"/165lbs
CFWU 3x10 (subbed pullups and dips w/ 75kg lat pulldowns & 20 pushups) Gym had no pullup & dip bar. In Pakistan for work at the moment. Tried to look for a local gym instead of the hotel gym but single entry rates are way to expensive. Plus its not that safe to go out alone
Lat Pulldowns (kgs) - 96-103-110-110-117(x)-110-110 Bodyweight (75kgs)
Didn't feel like i workedout enough so i did 10 reps of 95lbs squat clean & jerk after the pulldowns

m/34/5'9/176

CFWU - 3. 5 PU each set.
2 sets superman raise.

50
55
65
70
75
75
75

Trouble getting chin over bar on set 5&6. Reversed grip to bicep. Easier to get chin over bar.

5:00 jump rope
cfwu x 1
mod wod (bench in btwn sets)
pu's bench
65#x2 135#x10
75#x2 170#x5
80#x1 190#x5
85#x1 200#x2
95#x1 210#x2
100#x1 225#x1
100#x1 235#x1(f)

Did regular Pullups
7 x 2

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
45
80
80
80
70
70
70
70

0-25-35-45-55-57.5-57.5

38M 5'5" 154#
45-55-60-62.5-65-67.5-70

45/m/200
22x1
35x1
40.5x1
50x1
55x1
60x1
60x1
Chins to chest 5 plus 5 chin cleared

35,40,45,50,55,60,65(F by half an inch)

M/145/42

45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1

still pumped from yesterdays WOD...3-2-1-Go

m/ 31/ 6-2/ 245

40x 1
45x 1
50x 1
55x 1
60x 1
65x 1
70x fail
40x 1
40x 1
40x 1