I can't wait to hit the pull up bars hard!

I planned on doing this one either manana or the day after. I rarely call the workout. No bfkip for me anymore that tore up my hands.

please forgive me. i am not sure i understand the wod. a more detailed explaination would be greatly appreciated.

nie. more pullup practice. can't wait to see the 'Fran' times at the games with the new standards being implemented. don't think we will see sub 2 mins somehow

Great I can use my new pull up bars.

Mike -

With the clock at 1:00, do 1 pull-up. When the clock hits 2:00, do 2 pull-ups. When it hits 3:00, do 3 pull-ups (you can start at 0:00, but starting at 1:00 makes it easier to track reps). Continue doing this until you can no longer fit the number of pull-ups into that 1-minute slot. In other words, if 19:00 hits the clock and you've only done 16 of your 18 pull-ups, you're done.

#5 start your stopwatch, do a pull-up. If it takes 1 second, wait 59 seconds, and then do 2 pull-ups. If it takes 3 seconds, then wait 57 seconds and do 3 pull-ups. For those of us that have a math problem the stopwatch tells you how many pull-ups to do. 1, 2, 3... 1:00, 2:00, 3:00... Hope that makes sense.

I love those pull up standards! Can't go to the games, but I am going to mimic the events at home. Good Luck to all of those athletes participating.

No shoulders? I mean thank you coach I've never been so happy to see pullups in all my life.

I'm excited about hitting the new pull-ups hard tomorrow. I think it'll be interesting to see how scores are different if at all.

Mildly frightening.

"if you're not first, you're last!"
-Ricky Bobby

i'm looking forward to this, i had a terrible performance today...
my hands and shoulders have never hurt so good!

When do you stop?

I'd smoke the run at the games, but with everything else, it could be a challenge. All depends on the order the events are placed. The games look amazing. CrossFit Games '09 here I come!

#13 You stop when you can't do that rounds number of pullups in a minute. i.e. if you are on round 21 and you only end up doing 19 in a minute then you stop.

#13 - Jarhead316

You must be a Marine by your signature. I have your back devil. Stop once you can no longer complete the number of reps within that minute, i.e. if you are at 18 reps and only complete 16 in the minute, you are done.

are this kipping pull ups or dead hang??

#17

Pick your favorite. I'm guessing most of us will be kipping.

Stang Bang,

I got you brother...thanks for the explanation. Seems like a great work out.

I have a feeling i am goin to destroy my numbers from last time

Get some! I love pull-ups

I predict there won't be many sub 2:30 Frans at the Games, I'd love to be wrong.

Wow, that new standard for pull ups subtally bans butterfly pull ups. Sucks for me, I just started to get the knack of them and wanted to use them next year.

MY MAX ON PULL-UPS NOW IS ABOUT 17...ANYONE HAVE ADVICE ON HOW TO INCREASE THIS?

#24 Matt: Uh, more pullups?

Srsly though, weighted alternatives would be the first go to. You can also experiment with different grips (supinated, pronated, alternating, narrow, wide) etc.

#25...Thanks...I've actually been doing alot of of those...I am now up to 90lbs on pull-ups! I guess the best way is to just keep doing them.

#23 pain, its whats for dinner

Did you watch the video of dutch doing butterfly pullups that comply with the new standard?

Lets see who breaks their sternum by doing the new standard pull-ups :)

#27 I'd love a link to that video. (oh, and I did this workout a couple days ago, 11 rounds.)

Hey Stang,

I am here at the game site now... and I don't suspect that anybody is going to SMOKE the run...

But at the top of the HILL there are some nice places to smoke.

And I suppose "the run" will smoke a few.

cheers

actually, more than a few!

Nice! The pull up bar I ordered (a cantilever, so we'll see if I can kip) should arrive tomorrow. Perfect WOD to break it in

Sevan,
Do you know if there'll be updates during the actual Games? Will those of us at home be able to see times/standings in real-time (or as close to real time as possible)?

M/23/150

I'm gonna sit this one out... but only because I plan on doing the Crossfit-Games Workouts on Friday as proscribed, for myself.

I would do it on Saturday but the hospital never sleeps so I work that day (7am-7pm and Sunday) so 1 workout might be doable after work but not 3!

My plan right now is (in military time):

0900 - Long warmup
1000 - Workout A (Thrusters + Pull-ups) as rx'd.
1100-1300 - Eat/Rest/Recover.
1330 - Short Warmup
1400 - Workout B (Deadlifts + Burpees) as rx'd.
1500-1700 - Eat/Rest/Recover
1800 - 750m run on the steepest terrain I can find, or probably sub a beach run (five-fingers rocks for this!).

I wish badly that I could be attending the games even just as a spectator (you guys who are there should try and sneak in the workouts too at the games). This will be my bitter-sweet substitution.

Who's with me?

#29 conorb

Todays main page right below the WOD

Pull-up Standards, CrossFit Games 2008 - video [wmv] [mov]

I love the new standards. I just checked out the Games site and love the setup, the wods for that day, and Zhou, I'm with you. I'm going to do the same thing on Saturday (but I'll have to scale the DL wod, since I don't even have a 275 DL yet)

Hey Nadia, yesterdays wod killed me!

Check out my journal, I posted a handstand pic
from our vacation!

Hope everything is going good for you!

"Use as many sets each minute as needed."

Well, hell. I'm thinking I would have done a lot more the last time this came up if I had noticed this little tidbit. Son of a ...

Holy cow, I love the rules and regs. I am so pumped for the games and I am not even in them nor can I even watch except via the net. Can't wait to see how people do. Good luck to everyone competing, though I don't think luck is going to help with the deadlifts and hill run :)

I'm so pumped for these games, Crossfit has done such a great job promoting it and getting everyone excited about them. I also like how strict the standards are for the Games. I still think the people with the best times doing butterfly kip, not full ROM, etc. will finish extremely well. Goodluck everyone!

Good luck at the games everyone & Happy 4th of July weekend! Wish I could be there.

Touching the chest to the bar is going to be a good tool in showing how Kipping PU's wil increase your ability to do Strict PU's. As well as a great way to even the playing ground..

..It's going to be Epic at The Ranch this weekend! Miss you & Lauren Coach, along w/the rest of the CF familia.

Get some, Go again!

12 min

Did yesterdays tough, even with weights scaled. 20:44

f: 35/5'7/60kg

10, + and extra 6.

Last time I did this was 7th April 08 and I managed 7.

Burned a new blister into my thumb.

The crossfit games are gonna kick ass. I hope you guys video the wods with the best times. The new rules on the pullups and the thrusters are great. They really leave no argument for people to do half ass pullups.
The only thing I don't like is that all the wods are so short. It seems like one of them should be longer to really test the endurance like eva or murph. Also, I wish they had some of my favorite movements like handstand pushups, muscle ups, and clean n jerks. Maybe on sunday they will.

First time on this and I got to only 6 full pull ups (5mins). This was hard!

I am still learning the kipping PUs. I am new to this and its great!! Doing the WODs as often as I can. I am over weight, 6'3/106kg, CrossFit will soon sort this out!!

So for the first minute I do 1 pullup, do I release and stand around waiting for the second minute or do I have to keep hanging?

for dennis, release and rest mate

Thanks mate, I wouldve been hanging about other wise lmao.

12. 10 last time. :)

Once you start breaking sets it doesn't last long.

34/M/168

19 Rounds

Rest week.

This is always a fun one.

to all the crosfitters in seattle: how do you manage to stay in shape when you have Cupcake Royale with all those tasty lavender treats and what not? damn, they won second best cupcakes in the country for crying out loud!

17 rounds + 14 reps wearing a 20# weight vest.

Finished with what I was unable do for yesterday's Pose running.

Are the new pullup standards only for the games or are we to adjust our pullups at home, now, when completing the WODs?

16 rounds. PR.

m/47/6'/185

12 Rounds

My first time on this workout too. I'm 29, about 6' and 182# and was only able to get 10 at 9min. Sure uncovered my need for a stronger grip, learning the kip, and a more stable PU station.

@Jason - Judging by standards for what is a complete pull-up rep in older journal articles, full extension at bottom and chest to bar has long been identified as virtuosity for the movement. What you do at home is up to you, but I think you ought to strive for virtuosity while you bust your butt for time.

CFWU (-) x 3

Looked easy at first, but then died at 14:14

I guess if I could Kip better may have done more

out here

JJ

11+8, new pr

#52 nokip,

Strict pull-ups just would not work as well because they would harder to judge. Any time someone is doing strict pull-ups as fast as possible there will inevitably be some body swing. How much is too much? At what amount of swing does a strict pull-up become a kipping pull-up. An inch? Six inches?

I think the stated standards are clearly the most pragmatic, enforceable standards with which to conduct a competition (without even going near the already well-fought holy war of which style is "better").

117 degrees in Kuwait
10 minutes
+3 assisted inside the Gym with A/C.

Dutch, you are charming!!

I can't wait to do this. Game time! Finally. Packing tonight, fly tomorrow, get wicked Saturday, hold on for one more on Sunday (a long mean and nasty one is my guess), and then fly home Monday.

There are so many people I'm dying to meet. Dutch just made the short list.

Semper CrossFit, Infidels!

10 + 5

6 rounds, 6 PU. So close...

10+10. PR

Comment #57 - Posted by: Kelly Moore F/45/5'/114#
you miss are a beast!!

Hey MDByrne,
Where in the 'Desert Oasis' are you?
I'm at Camp Patriot along with a couple others and we'd love to get more CF'ers together.
Drop me a line here (apologies to everyone, but you have no idea how dificult communications are here) or e-mail me.
Thanks

Comment #56 - Posted by: Jason 6'0" 189 34 chicago

Personally I will try to ajust to the new standard, I'm not to bad at pullups so it will just be a new challenge for me, but I think it is up to the person, unless you are thinking of competing in the games in the future, I would do what you want.

27/6'8"/215

15 rnds + 8

ON THE TOPIC OF THE BUTTERFLY KIP:

So a week ago or so, I started up a debate about butterfly kipping pullups... especially during workouts like Fran.

My new opinion is that Dutch is a monster. Those are wild!!!!!!!

I'm guessing chest to the bar will become the new pull up standard. It's a beast of a pull up any way it's done. And besides, now that the standard is there - why do anything less?? And they are half way to a muscle up.......

M/41/6'1.5"/174

WOD, as Rx'd
17 rounds plus 12 pullups in 18th minute.

All kipping pullups w/normal grip. Unbroken sets through 14th minute, then broke 15th-18th minute into sets of 5-7 reps each.

Comment #63 - Posted by: MB

I would have to say that a swing is not a kip, unless it assist the pullup, and is not a byproduct of the pull up. Also, it becomes a kip when the knees are pulled and the hips are used, hens dead hang, you are pulling with your arms only and keeping a ridged frame as much as possible.

11 full rounds + 9 pull ups in the last round

in my defense, i did this after lynne... hopefully next time will be better

13 full rounds + a few in the 14th

m/29/5'10"/150lbs

8+4 (down from 8+7 last time)

Will the adidas/crossfit gear worn by the athletes this year be available to the public to purchase???

31/m/6'2"/205

I just happened to do this Monday morning, as I was pressed for time. Did 15 rounds + 15 pullups (135 total), PR by 3 pullups. Gotta get 16+ next time!

Phil 4:13

No post for stats today. Just a Good Luck to all the competitors at the games. I think there are a few obvious favourites such as Speal, Dutch and Pat, but such massive gains are made with CrossFit and it's been a year since the last games that there is definately scope for a dark horse to come up on the rails.

How much positive energy in one place?

Good Luck everyone.

25/M/195/6'2

15 rounds + 6

bw 165

13 rounds

+ 24 lb weight vest

24/M/6'1"/220

Solly,
couldn't agree with you more, my initial thoughts on the butterfly were along the lines of yours but being done to the new standard (which I might add is, in my opinion, an excellent alteration to the sport of crossfit) they are exceptional in the amount of body control and strength required.

On another note: 12 rounds + 10 (chest to the bar)

F/38/140/5'7"

7 rounds, plus 5 PU

All strict PU, still playing around w/ learning to kip.

Good luck at the games everyone.

Personally, I'm rooting for Ken C and Freddy C.

6'4 255lb

rx'd yesterday 12:45! STOKED

Today 15 RDS and done!

14

m/36/165

11 full rounds + 6

Shoulder Rehab: red rubbers bands and purple lollipop weights for internal/external rotation.

Pullups: 1 round. It still hurts.

At first glance this sounded a little soft, but after thinking about how at some point no too long into it there will be no time left in the minute set to rest before the next minute set. Wow. Love it.

WOD as rx´d

It was a touch one today especially for the grip, my hands would barely close around the bar towards the end which killed me.

22 rounds.

Push it til you puke!!

40/m/176cm/71kg

As rx'd
9 rounds plus 9 pullups, chest touching bar.

The new standard for pullups is a lot harder. Last time I did 21 rounds plus 14 pullups chin over bar.

Did 50 double unders for a warm up in 2:21 and 50 burpess according to the new standard in 4:50 for cooldown.

M/45/152

15 rd's 12pu PR

10 rds

Excellent standards!

Good luck to all competitors and spectators.... Saturday sounds like a GREAT day. "Chipper" on Sunday any one?

M/175/6'0

15 rnds + 14 pull ups

m/23/242

11 rd's + 6

Not a bad day to be off tomorrow. ENJOY!!

15+9 after a 2.5k run not as good as last time. Could this be the first plateau since starting Crossfit last September?

yesterday's WOD as Rx'd:
24:08

28/m/175

16 rds

didn't have it today. my ripped hands didn't help either.

23m/160/66"

13 rounds +8

All pullups done to new standard, which is alot harder than I first anticipated. Was hoping for 15 rounds. Should get that with ease next time.

M/43/200/6'1

12 rounds + 7

(Assisted)

Next time shoot for lucky number 13.

#37 JDR3-

yesterdays wod was brutal! i'll go check out your journal now! soooo cool that you got a handstand pic, can't wait to see it! tell your lovely wife hello for me. keep up the great work. oh and give pierini a kick in the ass for me, im sure he's done something to deserve it. ;-)

28/155/5'8

10 rounds +9

6 =/ arms are pumped though. Will improve.

32/F/124/5'3

9 rounds + 8

recovering from ruptured L4/L5 4months ago, happy to be getting (somewhat) back to the workouts!

amundson wu

19 rounds +18

cfwu

WOD as rx'd. 16 rounds + 13

m/47/175#
14 rounds. Had to wear gloves which really mess up my timing on kips. Still have ripped callouses from last week.

Comment #54 - Posted by: Atreyu at July 3, 2008 3:36 AM

Hey, on top of Cupcake Royale, we have Top Pot donuts. Oh man, those are just evil. In fact, I'm gonna stop on patrol today and get me one (some?). Cop at the donut shop? I'm not scared. I'll do it, you'll see...

m/37/191/70"

Ring pull-ups in the garage today.

CFWU * 3 (only pu per round)
10 rounds + 6. Ouch.

the coolest part - took my 5 yo son Alex through first round of CFWU - he loved it!

Good luck to all those in the games this weekend!

Have a nutrition question on the message board. Need some help dialing in the Zone. Thanks.

Scott

I love this stuff. Just recently found the site. I am 45 year old, 248 lbs (recently 278 lbs). I am doing 40 push-ups, dips, sit-ups and squats 3 times per/week. Plus 5 to 10 Negative pull-ups. Then as many burpies as I can on the other days. I am excited and feel myself getting stronger... but can't even begin to start doing the WOD yet, or even Buttercups.

I will get there though.

44/76"/190

CFWUx3x15

11 rds + 10 pullups (PR by one rd) - 11th round broken set

M/22/6'1"/185

As RX'd using the games standards: 18 rounds +12

Unbroken until 16, then it starts to hurt

WU .5 mi walk on treadmill
16 minutes
125 PU
4x800

Cody
10 rounds

Nick
12 rounds

m/35/214/5'11

13 rds (last 2 rounds broken)

Every now and then, I see ppl talk about rest week. I have seen anything about it other than on the posts...could someone please enlighten me.

M/5'10"/175 lbs/age 20

17 rounds

harder than i thought

Great job on defining the standards for the Games Tony and Crew.

15 complete sets, 8 additional reps

m/27/195/6'6"

10 full rounds + 8= 63 total pull-ups

finished off the day with 3 rounds of tabata
push-ups
squats
sit-ups
8 full rounds totaling 4 minutes each. i'm spent. looking to recover with plenty of hamburger, hot dog, beer, and fireworks. happy birthday america!!
thanks coach!!

14 rnds + 10
PR; last 12+10

#75 Nik,

Oh, I agree that there is a difference between accidental swing and a kip, but it gets really hard to judge. I think it would be hard to judge on a person who is genuinely trying to do strict pull-ups. But in a competition where athletes are looking for every bit of extra efficiency they can find it's going to be even harder. The great thing about these standards is their objectivity. It's clear that the organizers have gone to great lengths making the standards as conducive to objective measurement as possible. And I think they've done a great job.

Only managed 10 sets....I hate pullups

Anybody know the link to Mike G.'s butterfly PU video? Thx

13 sets new PR. Previous PR was 11.

"Crossfit: We've upped our standards, so up yours."

15+6, pr is 16+10

23/m/195lb
17 rounds

32/M/174/6'00"

Continuous Clock Pull-ups as rx'd:

17 Rounds + 10 Pull-ups (pr)

(Total of 163 pull-ups)

Previous best was 04/08/08, 16 Rds + 11. today marked an improvement of 16 total pull-ups.

Dan D.
www.CrossFitStickers.com

30/m/5'10"/225

Had to share pullup bar with workout partner...so the clock was exactly a continuous clock

9 + 7

Good luck to everyone at the games and may the best one win!!!!! I wish I could attend them. I love the competition but due to my line of work I can not be there.

Only got 9 sets on todays workout but I didn't know that you could split each minute of reps over the full minute. I'll know better next time.

I have only been doing Crossfit for about 1 month now seriously but I love it and have already seen huge gains. I had to take a test and my push-up score went up by 15 and my sit-ups by 20 and my two-mile run was 1:30 seconds faster. Thanks Coach for the great workouts.

11

Anyone know where I can get a Pat B action figure and a Dutch Poster?

You two crack me up! Good Luck at the games!

8...I am ashamed. That is what two months in Germany eating nothing but schnitzel will get you

9 rnds + 2

M/23/200

Shouldn't of done pull ups yesterday, oh well
13 rounds + 7, better than my nine last time

hi my name is sydney colson .
i beat my mom and dad on that pull up work out.
i am brent and kristas kid.
i beat them cause i got 21 rounds.
i am 7 i did ring pull ups

TONY B, COACH...Just watched the videos of the Game standards...Very well done and informative.

TONY B, Why are you talking when nobody is there...Classic!

Curious, since the games are using the new standard for pull-ups is this going to be the standard for all crossfit workouts from here on out?

I have tried "The Games" standard of touching the chest during my warm-ups for a while, much more difficult, however, much better preparation for muscle-ups and general pull-up strength.

Just curious if we will adopt the new standard as the basis for RX? I am kind of a RX addict...

It will significantly reduce my numbers for today if that is the case.

Thanks for a reply,

Wayne.

M/32/6'3/212

8 rounds + 8 PU's in 9th minute

F/32/6'3/182

6 rounds, assisted

28/m/5'10"/180

CFWU x 3 (- pu's (did 5 first set))

10 rounds + 8

Just completed my first 4 day cycle. I didn't like it, haha!

Off to DC for the weekend!

Best of luck to everybody competing at the games. Can't wait to see the videos!

Oh yeah, I tried to do the games standard for pullups and I couldn't get one! Just did regular kipping ones.

Damn, just something else that i've got to work on now.

10 rounds, with form breaking down a bit in the 9th and 10th. Started again at 1 and made it through 7 more with good form.

Starting at the 6th minute I broke the total into sets of 3 or less, resting 10 seconds in between. 10 rounds is a PR for me, so I guess it worked.

steve
M/46/172

10 Rounds + 8 Trying to get past 10!
No kipping

12 rounds

still recovering from Mon. workout (stiff neck)

15 rounds + 10

Started breaking them up in the 11th round

Post: 200 double unders - 8:35

32yom/5'11"/200#

This has been a tough three days!

10rds kipping on hanging rock rings
Got 8rds w/ same protocol on ring dips

13...That escalated quickly.

m/36/185
9 rounds
8 in the 10th round
I am a wuss

18 Rounds + 8 Pullups

Hands Hurt

11 rounds plus two rounds of 9 no kipping
added 11 rounds of 12 dips

16 rounds

Humbling!!

15 even

i picked the wrong week to run out of tape.

#119 KeithM

In the FAQ's it mentions that every 4th week should be a 50% week (either cut workloads or time in half) and every 12th week should be a down week from crossfit but to continue to work on something such as a new sport.

11 rounds plus 9 in the 12th

This is one of my better showings and i managed to do chest to bar on every rep, reps were kipping

Strong Work sydney colson!!! That's awesome!!! Keep up training with your parents and you'll be competing against Jolie in a few years.

Be Strong,

12 rounds + 7 Thought I'd be able to get to 15 rounds. Also did crossfit hardcore workout.

M/6'2"/36/193lb

10 rounds

This was my first try at this one. I felt funny standing around that first minute, then started wishing for it to be longer...

I did the new standard pullups and experienced total muscle failure. Sweet! Thanks Coach!

Sydney Colson #140
Awesome job. You beat me also, by a long way. I think you beat everybody so far today. If you keep that up you will be very strong soon.

Steve Cole

M/48/153

Ystd WOD, details there.

Then did an easy 10 rounds or today's WOD. Kind of a 1/2 intensity effort saving hands, etc.

Gotta stay sharp to be a spectator at the Games...

M/35/77kg

17 rounds

30/m/200

15 rounds + 10 pull-ups

really like the new standards from the CF games page... very well done, in my opinion. tried for as many chest to bar pu's as possible in early rounds today. think that hurt today's score, but will help overall fitness in the long run.

that's what it's all about.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

14 rounds plus 7. I think that's a PB. No chest touch involved on any rep!

10 + 4

M/38/150

12 rounds

this was a lot harder than it looked. As soon as I broke it into more than one set per minute I was done.

29 yom, 180 lbs

15 rounds + 12 pull ups

Did 16 + 14 last time

11 rounds - dead hangs

23/m/187

14 rounds + 10 pullups

Considering how sore my upper body is, I'm rather pleased with that.

14 + 8

15 rounds as rx'd, then two of my callouses on my hands ripped open and started to bleed... no pain no gain

m/42/200/5'11
start Xfit: May 08
very sore from yesterday's wod
as rx'd 10 rounds +4

felt confident till the ninth round when it became struggle

44/m/159#

12 +8 (PR)

really wish I was at the games this weekend. Going next year for sure. Good luck to everybody competing, it looks like such a great time.

Did 1-2-3-4-5-6-7 and then back down the ladder
m/50/220

3 mile run 23:30
then WOD
10 Rounds

18rnds + 13

Hands Hurt Grip faild.

Sofa Thanks for Counting.

LTP Good luck this Weekend!!
Rocketman and Shell Push tell you puke!

CFWUish, dead hang pullups to 10ish the rest were kips,
14rounds +11ea

THEN we did the Filthy 50

50 box jumps (M:24"/W:20")
50 jumping pull-ups
50 kettlebell swings (M:35#/W:25#)
50 walking lunge steps
50 knees to elbows
50 push press (M:45#/W:33#)
50 back extensions
50 wall balls (M:20#/W:14#)
50 burpees
50 tuck jumps.

TAKE that.LOL

12 rounds + 6. Used a beam, got big blitches in my hand... No pain no gain..

17+11, up from 16+16 last time... 164 pullups in 18 mins.

47/m/195

12 at the buzzer. Went down in numbers/strict with the form. kip is coming along slowly.

Sydney Colson #140

Excellent work!

m/33/208

16 rounds chest to bar

#80-"EricB in IL,"

Good job brother! Way to hang, pun intended.

Phil 3:12

St.Louis
M/5'10/187lbs

19 mins

13 on the dot. lucky 13.

17 rounds clear

CFWUw/o squats (right calf) 1x15

12 rounds plus 10

tired--kip improves/developes

49/5'9'/167/

great job, sydney!

35/m/71"/185
8 minutes + 7 pullups
Done on a children's playground bar 18" too short. Should improve massively next time with a decent bar.

11 rounds dead hang, with an "accidental" kip or two (in my case definitely accidental since I haven't learned how to kip yet).

I think this is an improvement of a couple - three rounds over last time, but I can't seem to find if/where I wrote down what I did last time.

Happy Fourth and good luck to all in the Games! Go Front Range CrossFit!

32/m/200

did strict pullups instead of kipping

10 minutes

14 rounds +5

"Look Good, Fight Good"

Can't do this one... ever since the other day when I substituted 150 pull-ups and dips for the 50 muscle-ups, the inner part of my left elbow has been hurting.

I'll have to lay off the pull-ups.

51/195

14 rounds + 9. Good luck to everyone at the games this weekend.

M/27/185
12 + 8
This was my first time. Good workout!

30/m/5'8"/177lbs

16 rounds + 12 pull-ups.

all kips and did straight sets thru round 13. rounds 14, 15 and 16 i started to break into sets. also did chest to bar up to round 11, then chin to bar round 12 and 13. was able to perform chest to bar rounds 14, 15 and 16 because of the set breaks.

i workout with crossfit newport beach. the crew will be at the games and i'm sure they'll do well. no need to wish them luck because as Rookie says, 'Luck is for losers.'

wish i could be there with cfnb. definitely next year. i've 365 odd days to train!

yessir!

ronnie b.

11 rounds + 4/12
kipping

Re the elbow pain you might need to just get it released at the back by a massage therapist. That pain is usually a muscular referral from a trigger point in your pec or tricep. Just a handy hint from a sports therapist and GJ on the pull-ups.

Jus' fer fun: did the deadlift/burpee portion of the event today. Had to scale to 250# deadlift and finished in 9:59. durn near a cookie-tosser.

Extrapolate that and figure that should put me roughly a half hour behind the leaders for Sunday. Ya know, were I actually competing. Work towards next year I guess... maybe year after.

Good luck, gang...

m/30/190

12 plus 12

Need to get the kip down better

That was different but enjoyed it!! Cardio, weight training, gymnastic movement and torn up hands all in 17 minutes.
I Dig It!!

as rx'd
36/m/185
17 rounds

12 rds.

m/26/5'4"/145

As Rx'd
17 rounds + 6 pullups, 159 total, compare to 080406:
15 rounds + 14 pullups, 134 total (+2 round, 25 pullup PR)

Tore a callous at the end of round 17. Might've had 18 in me if I wasn't concerned about the big hole in my hand.

11 rds.

13 rounds plus 10

total: 101

14 rounds.... was dead after the past couple of WOD's

37/m/5'11/165

sn: 1x 75#-80-85-90-95-100-105-110-115-120f
cj: 1x 115#-125-135-145-150fj-155fj-135-135

9 rounds

I stink at pull ups got through 7 rds of dead hangs because my bar is also one of those dip stations and i keep banging my body against the back of the thing not to mention it moves all over the place.

ANYONE HAVE A GOOD SUGGESTION FOR A GOOD PULL UP BAR?

CFWU x 3 (no pull ups of course)

6 minutes as rx'ed (total 21)

switched to jumping pull ups and got another 10 minutes.

All the regular pull ups were dead hang since my s$%^tty pull up bar at home doesn't allow me enough room to kip. I was looking forward to this work out until I realized I was going to be using my bar at home. Whatever though, my forearms and back are still shot.

Tim:

90#x1, 72#x2, 53#x3, 36#x4, 18#x5, remaining @bwt.

15 rounds + 10 pullups

22/M/151lbs/5'6"

13 minutes + 11 pullups

total=102

USMC OCC-Class 199

m/43/6'1"/180

13 rds

7 minutes with 5 left over. Started at 0:00

14 even

Chest to bar has been a standard for, well since ever as far as I know, but this serves as a good kick in the pants to get me doing it again.

my hand's pretty messed up. With only a little time to spare before class I did 10 minutes of 95lb thruster, DBP format. After doing it my thought's were that I should have done 2 reps/round.

M/21/78kg
20rounds+18 Pull-ups
Very hard:)
3min. relax and:
10x 36"work/36"relax KB Swing with 24kg (25reps/round)

19/m/5'10/132
CFWU x3 (subbed PU for Burpees)

7 rounds + 5 PU (All dead hang)

My 4th day trying to do Crossfit. I can tell I've got a long way to go to get to the place I want to be at. It would be nice to not get exhausted during the warm up...

40/M/164

CFWUx3(no PUs)
Tried the new standard, and couldn't even do one! I tried three times before starting the workout, but no go. I'm going to make that my new standard pullup. It's so badass.

Pullup Ladder-
Last time: 5 rounds+4
This time: 11 rounds+9

I'm catching up to you monsters! :)

M/22/6'1/185

as Rx'd

18 rounds + 9

(PR)

MGySgt. USMC M/46/6'2"/202

12 min + 9

Completed the first 8 min via deadhang and then switched to the kip.

OooRahh CrossFit

45/181

15 Rounds plus 11 pullups

4 rounds off my best. Soccer at lunch plus yesterday's wod lent a hand in today's effort.

9 rounds + 7 pullups in the 10th
Total = 52 pullups

First day of CrossFit ever...looking forward to more.

32/M/6'4"/255lbs

8 minutes.

Couldn't lift my arms over my head any more after this week's WODs to attempt a 9th round. But i'm really happy with this effort. I never would have thought i'd ever be doing that many pull-ups at once. (of course now they change the standard, but i'm still thrilled I did this many!)

Thanks cross-fit! Been doing this since early April and at that point I could maybe do 3 pull-ups total. I weighed around 275 then too. I'll never do any other type of work out again.

Good luck to those at the games!

7 rounds, dead hanging.

Dead.

42yom / 148

"Navy Seal" WOD 5 rounds for time of:

10 Hang Squat Snatch (65lbs)
15 Overhead Squats (65lbs)
20 Knees to elbows

22:44 as rx'd

Just getting back from a week off and it showed

Post - 1.5 pood waiter walking lunges and one arm swings with hand switch at the top.

23/147

WOD as rx'd

20+15pullups

BRI CF Group-

All As Rx'd:

TJ: 16 rounds + 12 reps (PR by about 3 rounds).

Jeff: 11 rounds + 4 reps

Chris: 7 rounds + 6 reps

Liz: 7 rounds + 6 reps

Crystal: 8 rounds + 8 reps

Jeremy: 7 rounds + 3 reps

Jake 8 rounds + 8 reps

Franz: 16 rounds + 10 reps (some reps not all the way up, but this was his first CF day!!!)

f/25/120/5'5"

10 rounds + 3

Katels
14 and some change
Jumping

Meeker
13 and some change

Both working on that full ROM. Didn't count some that were blatantly poor ROM, have been more efficient to do them right the first dang time.

m/30/182

9 rounds + 7

we both did 12 rounds

15 rounds, first time practicing butterfly kip

24/M/5'11 164lbs

CWU x 3 minus the PU (Subbed 25 push-ups)

WOD: 7 rounds + 2 (Dead hangs. Still havent learnt how to kip. Arms are thrashed from the last 2 WOD)

Post WOD: Tabata Intervals on the bike + 50 DU

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

16 (+10 P/Us)
---------------------------------------------------------------------------------------------------------------------------------
Compare to 080406

16 (+10 P/Us)

Well, that was a lot harder than it looked. I seem to say that a lot :-)

CFWUx3 (no pullups)

WOD as rx'ed:
12 rounds + 10 pullups

Then did some muscle-up practice (jumping, rings at eye level), 20lb vest ring dips, and handstand holds ... until my daughter thought tickling me while in a handstand would be fun :-)

Subbed

Installed a pull-up bar and worked on kip for 20 minutes

12 min, up 2 min from last time. These were pull-ups the way we used to do them. Need to learn chest-ups...

8 rounds

F/40/5'2"/122

CFWU x 3 minus pull ups

15 rounds! Last time I was 10 sec. short of getting 13, so this is techically up three rounds and 42 pull ups from last time. It sure gets harder as those rests get shorter.

Did not attempt the body contact with bar standard today, but I'll try it next time.

M/31/5'9"/212

As Rx'd

Failed in the 10th minute after getting 7 reps.

OUCH!!

Me: 41yo/M/5'10"/174lbs

Warm Up: Greg A's Warm Up 10 reps per exercise + some bar muscle ups

WOD: Pull Ups: 12 rounds + 10 reps on the 13th round.

Pull Ups: I decided to do the new crossfit games standard, chest hits the bar on the up and arms are completely extended at the bottom.

I feel good about this workout. Last time I did 12 rounds + 8 and I know that my chin went over the bar on all reps and I did not extend my arms completely on the bottom of a majority of the repetitions. So doing slightly better with much better form is progress and I'll take it :>)

Have Fun, Train Hard,

Billy

Push Mowed 1 acre
ROM's

WOD
17rds +3

A Rd & a half short of PR, but not bad for only 2 hours of sleep.

Stay safe brothers while you stand the Watch, & Happy 4th of July!

Get some, Go again!

17 complete rounds plus 14 pull-ups (pr)

080406 was 15 plus 14

35 y/o male, 149#, 68"

WOD 8 rounds plus 7 pull ups.

5 rounds for time using 85 #:
DL x 15
HPC x 12
FS x 9
PJ x 6
= 31:08

I decided to try the 85# knowing it would be a bit of a challenge and could have gone through it faster with less, but this was fun.
Erin

as RX'd

16 rounds

sprinted a half mile immediately afterwards

(same # of rounds as last time, but this time gave me my biggest blisters to date)

12 rds + 9 reps...same as last time

M/39/174/5'10"

Nine rounds, with seven being unbroken. First five were overhand pullups; after that, underhand. Last two were rounds went 6-2, 3-2-2-2. Got 2-2 on the 10th round. Two rounds (and 17 pullups) better than when this was the workout on April 8. I'll take it.

Also did 20-pound wallball (20 shots), backed by 85-pound back squat (10 reps) on a bosu ball. Four rounds in 9:44.

Thank god tomorrow is a day off.

as RX's

13 rounds

I think I was at 8 rounds last time. Great improvement! I'm with you #246 - my last 2 pull ups, I ripped open a nickel sized blister in my palm, I was pissed. And I am leaving for vacation tonight! How am I supposed to hang onto the ski rope now?

29/f/115

did 5k row: 23:53

rested for 5 min then wanted to try the wod for the games

5 rounds of:

185# deadlift, 5 reps
10 burpees

6:15

quads were fried from round 1. maybe i should have rested more after the row but didnt have time. quads were major hold up.burpess are a pain in the arse after deadlifts. and yes i even did the clap overhead. :-)

pre: stretching
post: lots of stretching and smr, IT band is so tight it hurts very badly to touch.

much harder than it appears.

first two sets, regular pull-ups, and that (at 270lbs) is all I can do(so sad, but seeing great improvement). So...switched to the Gravitron machine set 3 on, though used less weight, and every week I am going down in assistance.

did 9 rounds + 7 reps.

28/m/140lb

i did 'lynne' from last week.

Bodyweight bench and pull up's

Total 171 reps.

completed 17 rounds (1-15 were chest-to-bar),
then did the same thing for ring dips and competed 21 rounds

CFWUx3 (HSPU's, no pulls)
13rds 10 reps chest to bar. like the new Rx

500m row 1:31.4 first of the monthly challenge
CFE Tabata row 915m

time to crack a homebrew

Good luck to all everyone competing and Happy Fourth of July

10+7 with the new standard. I like it, but it whooped me; this is great, and I'll definitely be doing them this way from now on.

8 rounds w/ 25# pack using chest to bar standard. The chest must touch is no joke; it felt "easier" w/ palms facing in. it'll be interesting to see what effect it will have on Fran times at the Games. Good luck to all, but remember to have fun. happy 4th.

Last time: 9 rounds and done, seriously.

This time:

13 Rounds as RX'd, then up to 20 with jumping pullups.

Neil 13rounds.
Sarah 12 with band assist

We were in a rush today.

1-6 min = straight pu
7-9 min = jumping pu

all front grip.

happy 4th! thank you to those who keep us free.

42/169

97 degrees + have not been eating well...it shows

12 + 11/13

A long way from PR of 14 10/15

48/m/145
16 rounds

37M/5'10"/164.5#

As Rx: 13 rounds + 7 PU.

8 PU more than last time.

love this wod but i suck at it. still dont have a great kip.

12/10

last time 10/10 improvement is always rewarding.

24/m/205

as rx'd

18 rds + 12

nice blisters to go with it

M/43/175

cfwu - pu x 3

12 Min + 11 total PU = 89

F/29yrs/70"/172.4lbs(boots & utes)

4 rounds solo, 5th and 6th assisted.

13 rounds (PR)

6'3" /198/M

Tried the crossfit games workout.
5 Rounds as rxed
5 275# deadlifts
10 burpees
7:25
I have no doubt that some at the games with get it in at least 1/2 that time. I hate Burpees. Deadlifts were easy.

forgot to add age is 38.

m/16/5'8"/155

10 rounds

22.m.134.65"

as rx'd
11 rounds +10

16 Rounds + 6

15 and 10

14 sets.. again. Dammit!

9 - did all in one set
10-13 - sets of 4
14 many weak flailed attempts

11 rounds completed

14 rounds exactly
tied pr!

11 rds even. dead hang - need to work on kips

26/M/6'2"/205

12 minutes + 10

13 rds + 11

Jeff-
6 mile hike at Sun Mountain.

M/51/6'/200

Did a double to catch up. Shoulder workout from earlier in the week and pullups.

SP 115 135 145 155 165
PP 115 135 145 155 165
PJ 115 125 135 145 155 (pr)

rest 10 minutes
then ten rounds of pullups dead hangs

as rxd 11 + 5
ran 2.1 miles 20:24
37/m/235

like i said b4, this was one hell of a week to start CROSSFIT!! lovin' it...

8 +6... i have no doubt i will soon know what "the best shape of my life" actually looks like =D

I was wondering if someone could help me with something.
I have been trying to get better at doing kipping pullups, I am trying to get the butterfly method down, but I lose the timing pretty quickly and get sort of spastic.
I end up kind of throwing my weight downwards from the top, swinging once at the bottom and doing another kipping pullup. In any case my hands get all torn up which I figure is par for the course, but I am also having a ton of pain after the workout at my lower biceps insertion points. I weigh around 250 pounds and I think that I'm doing something wrong at the bottom of each rep, I feel like I have a ton of momentum at the bottom and that I'm somehow over-stretching my arms.
Does anyone have any ideas about how to fix this?

m/35/6'2"/182 lbs

15 as Rx'd

Getting sloppy near the end.
Good job Dennis!

Made it to 10 and 6

12 rounds with new standard compliance.

Reminds me of Gym Jones circa 2006 --- "chest up" video anybody? Yeah, too bad mark didn't stay affiliated with crossfit for longer, but i do love and respect both schools of training.

I don’t have pull-ups right now. So this was done with ring rows.
First 8 min's was from almost right under the rings or on the back of the heels.
I would say only my frist 8 min's count.

I continued in a different position for the next 3 Min’s my feet were slightly flatter making my body more upright.
My last 2 Min’s my feet were flat on the floor and my arms blew up!

27/m/181

14 + 8
Hands started to tear so I stopped.

M/18/5'11"/155

10 rounds

Doing Lynne yesterday was a bad choice

100deg in my garage.
13rds + 10 pull ups.
VMAX came today!

Finally hit 16 rnds...yesss! Was only able to get 15 for the last few of this WOD. Oh ya forearms, biceps, and back were freakin killing me at the end. Last few rnds. switched up grip several times to finish the rnds.

F/19/158/5'8"

CFWU X 3 without pullups

24 mins + 24 pus
First 5 rounds as rxed, switched to jumping for the rest. Now that its over, I'm mad at myself for not getting that 25th pullup...

Then I decided to make up a squat workout I missed last month b/c of a powerlifting competition.

OH Squat 1-1-1-1-1 65-65-75-75-80
Front Squat 1-1-1-1-1 85-115-125-125-135
Back Squat 1-1-1-1-1 145-155-155-165-175(PR!)

14

same as last time

Using butterfly kip 15 rds, still figuring it out, little rough on the palms

8 + 6 chest ups

M/24/6'3/223

Last time did 12 with all sets non broken. Chest to bar was much harder.

Then did the CF Games Deadlift-Burpee wod:

Five rounds
Five deadlifts @ 275
Ten Burpees

7:15 rx'ed. Pretty beat after yesterday.

8
[188]

11, 9 left over. All were dead hang

24/m/6'1''/190
14 plus 8. props to those w/ 15+

as rx'd

17 rounds complete + 7 Pullups

16 minutes yet again!

m/39/5'4"/143

13 rounds

pre: nothing

12 rounds + 8

post: 5 100 yd sprints

M-66-175-5'10'
This seemed a lot easier when I read it. Wow great burn at the last set.
warm up:
1000 meter row 59 cal
11 rounds plus 2, anybody that does more than 13 is damn near a god in my book.
warm down:
3- rounds of 12 incline set ups with reverse pulling weight of 12.5#. This actually a move a globo gym guy showed me. It is really is a killer.
50 ghd's
50 back extensions
50 incline push ups
started a set of dips and died after two, oh well tomorrow is another day.
God Bless America and those that defend our wonderful freedoms.

3 CFWU 10
15 rounds kipping
16, 17, 13/18 jumping

7 Rounds + 4-5 (Dead Hang)

First 4 rounds were chest to bar. I also went on a long run -- I just did not have any gas in the tank for either the pull-ups or the run after yesterday's WOD.

13rds + 10 a lot better than last time.

M/23/5'11"/185
second day of CF, 9 rounds + 3 totally done
I'm still hella sore from yesterday

First-timer for this one... wow, I have so much opportunity for improvement!!! Woohoo!!! ;)

8 rds + 6

Happy Fourth All!

14 rounds! And i ripped the skin of my palms.

m/31/6-1/185
10rds + 10 (5 better than last time)

18 rounds + 12

PR 19/14 but, this is only my second work out in 6 weeks. Shoulder feels better. Knee is coming along.

Did first 16 rounds unbroken trying to utilize the butterfly kip. It seems to be a very efficient way to do pullups. Can't wait until I master it.

M/31/6'1"/220

First six rounds dead hang pull-ups; next six jumping. Total 12 rounds.

23 min. completed.

F/24/140

13 rounds + 10

m/34/152
17rounds and 16 pull ups
killer

22 rds (pr) could have done more but the palm of my hand tore off around round 17. Go figure a couple pieces of skin the size of quarters are missing...

#140 Sydney - awesome job!

oh yeah, did the Crossfit Endurance run workout too. Wicked workouts! Tabata on the treadmill at 12% with a 20lbs pack at 8.5 mph

27/m/177

12 rounds + 11

down from 14 + 8 last time - maybe because forearms are smoked from last couple days? Just wasn't feeling it today.

27/m/177

12 rounds + 11

down from 14 + 8 last time - maybe because forearms are smoked from last couple days? Just wasn't feeling it today.

13 rounds, plus 10 pulls.

Less than I expected, but I completed all pull ups to the chest, just like I'm going to do in every WOD from here on out.

just startin back with crossfit after 2 years off (first sone was born and workout time disappeared) but managed 8 rounds + 2. a bit pathetic but at least its a start i guess. time to kick it up a gear!

#323 congradulations- its easy from here on out

M/42/145

20 mins.(rounds) +1 and out

14 Rounds + 12 (PR)

13 +8

Wow. Tim that is intense. 8.5 mph with weight. AWESOME.

I can't wait to try today's WOD.

10 rounds plus 6. I felt good but my goal was 15. My shoulder is healed so I stopped to let the old man in me be safe. As billy said you have you whole life to get there. Good advice from a good man.

just realized that 13 rounds +8 is 99 total
why didn't i do 1 more?

45/M/6'/180

14 MIN + 11 PULL-UPS

ALL PULL-UPS WERE DEAD HANGS!

STILL TIRED FROM THE WILDLAND FIRES. HOPE TO GET OUT AGAIN SOON THOUGH.

SMOKEN.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

11 minutes and 11 pull-ups

9

14 rounds as Rx'd. Hand tore on last two pull ups.

#140 Sydney you are a little terror. Way to go!

I hope my little girl can say the same thing when she's your age! Amazing performance.

M/29/195

Ripped hand open on round 13. Made 14 complete, plus an extra 9. Ouch.

M/27/175
5 mile run
18 rnds + 10

m/28/165/5'11

as rx'ed - 16 rounds - new PR

after round 16 i had 5 openings in my hands and was unable to continue

happy fourth everyone

19 rounds
190 pull ups total!

M/27/209

14 rounds

Last Time: 15

Last round was weak on the last few reps.

A note about this workout and how it looks on paper. Invariably when I tell friends what I am going to do, they say "Is that it?" They make remarks etc. Then they do it. Then its not so funny. And talk about a "pump" in the arms. I couldn't scratch my back for 2 hours!

23/M/185

14 rounds + 10

f/27/128

9 rounds, that was a lot harder than I thought it would be!!!!!

15 minutes plus 10 in the last round for a total of 130. First time doing this one, muscle fatigue got me. I liked this style of crossfit so much, and since I wasn't winded, I took a short rest and did the same thing with dips. Got 16 rounds plus 12 in the last for a total of 148.

Wasn't sure I would even work out today. Didn't get to the gym until 530pm, usually a morning workout girl. I was tired all da