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

37M/5'10"/166#

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

Last time I only did 90# one time.

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.)

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