Deadhangs...I imagine.

Hell yea, now this is what I've been waiting for all week!

I absolutely love Jack Lalanne. He is pretty much the grandfather of fitness. Anyways, it is great to see him embrace to new fitness standard. Good Stuff.

Without Lalanne where would we be today crossfit?
Wooooheeee. Cant wait to have fun with this one.

Not sure my arms can handle this after today's WOD, might have to try a running WOD!

All right, this is going to be good. I'm not sure how I'll feel after this. My legs may be asking for a little more work, and I may or may not give it to them. Rest day tomorrow, so here goes!

Mr. Lalanne is the man indeed. For a man that was born way back on September 26 1914 (93 years ago), he sure has done it right. I can still remember waking up, turning on the black and white T.V., and working out with Jack. What a good guy to. He was kind, honest, well spoken, and strong; a true gentle man in every sense of the word. We would do well to follow in his footsteps.

Coming out of hiatus for this one. Jack Lalanne is the man and the original fitness badass. I'm lucky enough to have a father that told me about him, but if you are a young crossfitter and do not know who he is, LOOK HIM UP! If you do not know who he is than your knowledge is lacking!

===========
TODAY'S FAQ
===========
Weighted pullups 1-1-1-1-1-1-1 reps

Yes, this is 7 sets of 1 repetition. Warm up as you see fit. This could be the offical crossfit warm-up, the bergener warmup, some jump rope or running practice, whatever you like. Then, try to do a pullup (whichever grip you like - overhand, underhand, mixed, you name it) with as heavy a weight as possible. Adjust the weight up or down as necessary to find your top weight. Yes, this is the entire work out. If you don't think it's enough, bear in mind that the workouts ebb and flow. Sometimes it's an active rest and recovery. Sometimes you will have trouble completing the workout, or moving the next day(s). Work this as hard as you can, but be careful what you ask for if you want more. Enjoy.

pullups are my favorite! this will be awesome. looking for a new pr

He's also a Chiropractor, not many know that.

looking forward to this one!

Hey guys,

Would anyone be kind enough to email me an mp3 of the song, "The way simple men are" (mashup played during OPT's Helen video)? The DJ, Totom, took it down off his website and I've been dying to throw it on my ipod. Thanks in advance to anyone willing to send that over.

MGold

Jack can kick most our butts.

Why do so many people post here without any information at all? I mean really. First post? What are you people in middle school? Granted some of you maybe are but some sort of professionalism is expected. Its hard to even see if anyone actually follows the WOD or what their accomplishments are because of so much useless information that is posted here.

got a head start on tomorrow:

45, 55, 60, 65, 60, 60, 60

Comment #14 NPAS
This "comments" section is named "comments" because this is where you put "comments." CrossFit is more than numbers, it is a way of life and a community. This site is a way for like minded people to connect and feel like they belong. But if you want some numbers I have some below, each corresponds to a letter. Figure it out.

6,21,3,11 25,15,21

Could someone tell me what is the Nasty Girls WOD? Please.

JC #15

"Post loads and body weight to comments."

Figure it out.

John:

nasty girls video is on the exercise/demo page:

http://www.crossfit.com/cf-info/excercise.html

Here's a direct link to the video:

http://media.crossfit.com/cf-video/051204.wmv

Shooting for % of body weight for these, 10%-50%. Might be able to hit 40% will try real hard for the 50% though.

where's the cackle? what a tease.

hoping to clear 100# tomorrow

Here's a trick for finding your previous post when comparing a workout to a previous one.

Open the link where the previous comments are posted. If you are using a PC, use the "CONTROL" "F" buttons to open the FIND dialog box. Then just type in your user name and it will take you directly where you posted your comments. Saves a lot of time scrolling through the pile.

3,2,1, Go!

thank you.

#17/#14

"Post loads and body weight to comments."

Compare with:

"Post ONLY loads and body weight to comments."

Figure it out.

Congrats Chris! Best of luck with the box.

So if I don't have a belt to loop weights on, what do I use? Duct tape?

It speaks volumes of LaLanne Fitness and the Petranek Apprentice Program to have 50 clients in 6 weeks! Good luck in carrying on a legacy and spreading the CrossFit gospel.

Sevan and Carey, It was great having you guys come up for our Grand Opening Celebration!! :)

Jack is a class act. I have only heard positive things about him. He has done a lot of good for a lot of people. I really do think we are honoring his legacy with the program, and that Coach Glassman is following in his footsteps by trying much harder to spread good ideas than to protect his little corner of the fitness turf.

not since my "body building" days of working out have i attempted weighted pullups for singles. should be interesting
anyone suggest hand grip? i think overhand shoulder width will be my strongest

I had about an hour and a half conversation about zombies with the guy i work the night shift with, and I couldn't sleep. I wasn't scared. I was wary.

Since I wasn't doing anything productive I fugured we'd hit this one up.

Jack
65,75,85,95,100,105,115

Me
75,80,85,100,110,115,120(f)
Last time I topped out at 100, I'm feelin pretty good on this one.

Anyone think that there ought to be a named workout for Jack LaLanne? Not quite a hero workout, but close. I don't think "Jack" is taken yet.

Posting neither loads nor body weight at this juncture, piss off if you don't like it.

It's nice to see that there are real men left in San Francisco, keep up the good work Lallane.

weight in kilos

40
42.5
45
46.25
47.5
48.25
50

I was looking to buy some rings. Any suggestions?
What do you guys think of the Elite rings?
PS I live in Canada

#9 I like that you have been posting the FAQ for WOD. I think its funny to see all the questions in the posts. Way to try and nip it in the bud:)

#25 Golikety:

If you have dumbbells, hook onto them with your feet (stand them on end like the letter i) and pull up. I'll be trying this for the first time tomorrow...I'm sure it looks a lot easier than it actually is.

Example here:

http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

Basil where are you at in Canada? I have an extra set I can sell you.

I live in Edmonton

Going to try a weight vest and some 16kg KBs to see what works best...

# 25, 36

I just throw a load of weight into a backpack. Works for me!

In response to "Comment #25 - Posted by: Golikety" no belt what do I use?
Belts are great but there are infinite ways to add weight to a pull-up.
Fill a backpack.
Point your toes up and hook a bar or kettlebells on your feet.
Put a dumbell or two between your legs and clamp down on them with your legs crossed.
Find roaming children and have them grab a leg.
etc.
Good luck!

as RX'ed

(used overhand grip on all attempts)

BW: 205

BW +2 20 lb vests worn over the shoulders + 10 lb Dumbbell, used in combination with the waist harness to secure the Kettlebell. Added Kettlebells in this order until failure:

12kg, 16kg, 20kg, 24kg, 32kg, 40kg

2 weight vests + 10lb DB + 40kg KB = 138 lbs

Failed at 143.5 lbs, when I added a 2.5kg plate to the waist harness.

In response to "Comment #25 - Posted by: Golikety" no belt what do I use?
Belts are great but there are infinite ways to add weight to a pull-up.
Fill a backpack.
Point your toes up and hook a bar or kettlebells on your feet.
Put a dumbell or two between your legs and clamp down on them with your legs crossed.
Find roaming children and have them grab a leg.
etc.
Good luck!

While it is nice to see people posting their weights/loads/times/ages and all that on the boards. I find a great deal of inspiration and general knowledge reading the comments on the WOD on a day to day basis. That is the best part of Crossfit, the community.

Yes, I am super impressed with the awesome things people are achieving, but I also like to see that people out there have problems and questions just like me. And YES I know that there is sooo much good info on the message boards but sometimes its easier to just read the comments for that day because they are going to mostly pertain to any questions I might have.

I guess what Im rambling about is that keep the comments up, regardless of if you are posting results or not, they are important! The comments page for the WODs are not only for posting how well (or not so well) you did that day... it provides alot of support for alot of people!

Coach? COACH!

Can we have a few words on Jack LaLanne please?

#31, fdm069

There already is; its called "Jumping Jacks." :)

But this would be cool:
WOD:
1000 Jumping Jacks,
100 Push-ups,
100 pull-ups,
100 Sit-ups,
1000 Jumping Jacks.
(For time).

So pumped, after this i'm gonna window-wash on the beach for 8 hours to get nice and tan

To add weight on my workouts I've been using tie down straps. Just loop it around the waist and secure the strap with one of the hooks, then put the other hook through a weight plate and back up to the first hook.

I went by Lalanne Fitness yesterday! Fantastic facility at 2nd and Howard in SF. Chris and his beautiful wife Maribel are CrossFit nice (you know what I mean). They praised CrossFit, and gave a ton of credit to Petranek's business program and were very generous with information about what was working for them. Maribel gave up her very lucrative dental hygenist career to join the Lalanne Fitness team. You guys are going to do great!

Basil 35

I have the elite rings, i just bought them recently and they're pretty solid... good grip, good length cord, strong cord (i've used it on all kinds of odd structures/branches/objects and its still going strong)... i use the old ones (the black ones) cause i scored a good deal on them but maybe someone whose used both can speak to the differences

Don

Anyone know of the closest affiliate to East Hartford, CT? I am from CrossFit Charlotte (In North Carolina) but am traveling for the weekend and wanted to try and check out an affiliate up here instead of hitting a GloboGym but the nearest one I saw is just over 20mins and is actually closed this weekend for certification travels. Thanks.

Jack Lalanne was a hero in my youth. People thought he was freakish. It was unusual for anyone to push those limits as recreation. He had great energy. Wonderful to see him witness his legacy though Crossfit at San Fran.

50 35 45 45 55 60 65lb. Fewer than last time: maybe because this time it was on a straight bar (rather than the ergonomic ones at the gym?)

yesterday's WOD as Rx'd

8 rounds

m/28/6'0"/204
Kandahar, Afgh.

Using false grip on push press leads to more control than regular grip.

Kristie ...

Do you SERIOUSLY have nothing better to do?

Coach G, do you get a laugh out of this sort of stuff? I would ...!

:-)

BTW ... I read in the "Stars and Stripes" article that Xfit began in the 1970's. Is this true? Why have I only heard of it 30 years later???

Triceps still freaked from the "waste of time" workout ... hehehe!

could someone explain what the butterfly kipping pull up is tried to find exercise demo's but there was none. I am just getting back into crossfit. So this is a new concept to the kipping pull up I take it.
God Bless

Hey Infidel 6,

Why the hating on the hairy backs? Why carpet bomb the whole community

Stay focused with your attacks... No reason to beat on innocent hairy folk... just to get your point across..

No reason to make a bunch of more people insecure about their fur...

We already have an entire society that is insecure about their PERFECT state of being.

much love

36/M/6'5"/208

Did the WOD, but misread the number of "1"s:

25lbs. x 1
25lbs. x 1
25lbs. x 1
25lbs. x 1
25lbs. x 4

By the way, any tall folks out there with really long arms that have found a narrower grip is more helpful on pull-ups? I always thought that a wider grip would bring more of my back into the pull-up, but I seem to be doing better with a shoulder width grip on pull-ups and shoulder press. I'm really looking forward to going up in weight with the pull-ups. Should help me do a full "Fran" without having to do Jumping Pull-ups.

Regards,
Dave

m/38/6'3"/220

25x1
30x1
35x1
40x1
45x1x7
bodywieghtx8

Jack Lalanne is the man. I remember my parents saying something about how he used to drink a glass of bull's blood daily. I wonder how that figures into paleo/zone, exactly?

Did deadlifts today at the box, maxed at 345. New PR. Pretty excited about that.

#68 Dave Smyth,

I'm in the same boat, I'm about 6'4" ani I grip a couple of inches over shoulder width. I used to be narrower, but have found that the slightly wider grip gives me full ROM without bothering my shoulder.

#66 Keith,
Check out this video-

http://media.crossfit.com/cf-video/CrossFit_SpealFran205.wmv

There's another one with Mike G, but I can't find it on the video page.

8kg-16kg-24kg-32kg-40kg-48kg(fail)-48kg(fail)

-both 48kg's attempt's was "bar to nose" high.

5 minutes rope jumping + Greg's WU

25
30
35
40
45
50
47,5 ( almost)

Just to echo some of the comemnts above

JACK LALANNE IS THE MAN.

Way ahead of his time in lots of ways. Passionate, intelligent and possibly a bit of a nut case as well.

It's worth checking out some of his videos on youtube(hope the links still work).....

Daily meal plan sample
http://uk.youtube.com/watch?v=VuW3RfWJ1H0&feature=related

(seem familiar?)

Tiredness
http://uk.youtube.com/watch?v=vBVk071N88M

Good weight gain
http://uk.youtube.com/watch?v=R-vjSOtuvDI

Goals, aging and development
http://uk.youtube.com/watch?v=wupXp7Tlsqg

10 point plan for living well
http://uk.youtube.com/watch?v=8eB4cQO4sjo

The weight loss battle
http://uk.youtube.com/watch?v=iT0q7tCSUZM

72#
74
77
77
77 - only to nose level
72
72

Throat touching bar on 72# pullups, bottom of chin on completed 77# efforts.

34/M/168
BW+25,+50,+70,+90,+110,+115(PR),+125 Chin hit bar at +125, did not go over.

Look at that...Kelly Moore, a class act, chimes in and posts her killer WOD loads in the middle of yet another message board getting clogged up with garbage. Come on, guys! Can't we get back to the good stuff?

CFWU X 3 (-pu, +pushu)
Time 14 min 53 sec

Weighted Pullups
1-10,1-10,1-5,1-5,1-5,1-5,1-5

bw:60kg

Weighted pull-ups:

+ 4kg
6kg,
8kg,
10kg (old pr)
12kg
14kg (new pr..just!)
14kg

maxed out @ 87 1/2#

M/40/187

Wt in lbs -

50
60
70
75
75
75 (failed, then 2x50)
50

m/38/180

25,35,45,55,65,75,80

Chin just barely to the bar on with 80 lbs.

Underhand grip on all attempts.

Haven't really done weighted pull-ups before. Maybe start out heavier next time?

Nadia, I think Rip would tell you it's time to find a new gym!

Nadia, I think Rip would tell you it's time to find a new gym!

m/29/154lbs/5'10"

managed a new PR of 66lbs on the final pullup.

M/33/240/6'5

10
15
15
15
20
20
25 - Couldn't quite get my chin over the bar on this one

40/m/176cm/71kg

32, 37, 41, 45 (failed), 45 (failed), 42, 42, 40
all kg

Came about 1 inch short on the 45kg attempts.

I've always been good at this, but I don't improve. Actually I've pulled less today. My PR is a 50kg weighted pullup at a bodyweight of 69kg, last time I pulled 47.5kg. Maybe I need to do this more often.

Practised L-sits on the minute afterwards for 5 min: hold L-sit as long as possible and rest for the reminder of the minute.
14, 13, 13, 11, 11 seconds

Played around with the weights to find out where I needed to be first then

BW 157
55 lbs x 7 rounds

20,40,60,70,80 pr,85f,85f,

bw, 5, 7, 10, 12.5, 15, 20

M/40/5'11"/178

25-30-35-40-45-50(chin to bar)-55(f)

F/38/5'6"/138

5-10-15-20-22.5(barely)-25(f)-22.5

M/36/5'11"/165

45, 50, 55, 57.5F, 57.5(new PR), 60F, 60F

The Black Dragon command team will try to regain
the Bagram Crossfit trophy tomorrow morning. We
are doing 3 rounds of Nancy for our bi-weekly
crossfit challenge.

Getting stronger everyday in Afghanistan. Been
here 4 months already, only 11 more to go.

Black Dragon 7
1SG Nash

age 42
bwt 217#
1-50
2-65
3-75
4-100
5-75
6-75
7-75
tried 100# again on set number 5 but didn't quiet get it so I went back down to 75#. I don't have any other weights between 75 and 100.

Jack Lalane is indeed "the man".

Ross Enamait (founder of RossTraining.com) is a big fan of Jack, and has cited many of his classic Black and White TV videos/segways here:

http://www.rosstraining.com/blog/index.php?s=Jack+Lalanne&sbutt=Go

Some great stuff (scroll down).

The following YouTube user has a lot of Jack Lalane vidoes available for viewing (all brilliant): http://www.youtube.com/profile_videos?user=swaldo2000&p=r

(All links Work/Family safe IMO.)

Thanks for the early post! It makes it easier to plan my day...

M/39/185

As rx'd:

50
60
70
75
80
85
90 (pr by 5)

More better faster

What a legend!

90/90/105/115pr/115/90/90

M/24/180cm/75kilos
15, 20, 30, 30, 35, 40, 35 Kilos

I know some posts got deleted. But I have always wondered what that limp comes from. I understand that it might not be a public matter and questions about your personal life is not our( the posters) business. I'm just curious... how did you get injured, coach?
i'm not expecting an answer, I'm hoping for one :)

38/M/183/6'1"

75/80/85/90/100f/90/90/95f/90

Mental approach off this am, I should have gotten 100lb, missed it by 2 inches! Better next time.

10xBW, 35, 45, 65f, 55, 60, 65, 10xBW

Max last time was 80 - very frustrating, but I haven't been able to do a lot of upper body work for the last three weeks due to a bad elbow, so I'll take 65 as a temporary substitute for 100 today.

27/6'8"/215

45,55,65,75,85,90,90

Had to do 3-3-3-3-3-3-3 since my gym's dumbbells only went up to 75 and there isn't a belt.

25-30-40-50-60-70-75

174#
25-35-45-50-55-65-70

26/m/5’6”/172

65,75,85,95,105,115,115, almost 120

M 31/6'/199

35-50-60-70-65-65-65

bw 165

25 + 24 lb weight vest
35 + 24 lb weight vest
45 + 24 lb weight vest
55 + 24 lb weight vest
65 + 24 lb weight vest
75 + 24 lb weight vest
75 + 24 lb weight vest

What are some PR's here for single weighted pull ups?

Rx'd
24kg 32kg 40kg 40kg 32kg 32kg

BW-220

WOD: Weighted pullups 1 X 7
55# forehead to bar
50# chin
55# forehead
55# bridge of nose
55# mouth
55# bridge of nose
55# mouth

Bw: 175#

Finished with max reps 55# dumbbell swing: 47 reps.

My favorite Jack LaLanne quote, on the occasion of his 90th birthday: "I can't die now, it would ruin my image!"

started with a 70.6 lb kettlebell and added 10s and 5s:

70-80-90-100-105-110 (PR)-112.5 (not quite)

m/36/165

20#, 25#, 35#, 40#, 65#, 65#, 75#

for the 8th one, my 35# daughter grabbed on to my legs - i could only get 2 with her wiggling around.

Didn't expect this but it sure was fun.

1. 45 (twice)suprised myself with the growth in strength since last time I did this.
2. 70
3. 90 (chin to bar but not fully over)
4. 90 (changed grip but same thing)
5. 90 (not a chance, eyes hardly crossed the bar)
6. 70
7. 70
8. 70 (felt bad about the failures on 90, so wanted to get a full 7 sets)

M/30/6'3"/199

I suck:

60
80
80 - Chin Only
80 - Chin Only
60
60 - Chin Only

M/47/6'/185

35,40 w/u
45,50,55,60,65,70,80

500# Total

+ 500yd swim in 10:21

These were actually pretty painful, not sure I did them 100% right, so not claiming any glory on this one, but I felt better about my previous 4 sets when I failed on my last two attempts during my 5th set.

BW=170

90, 100, 110, 110, 115, 120(fail), 110(fail), BW

First workout on IF, 10 hours in.

CFWUx no pu's
10,15,15,20,25(f),20,20

3 sets max rep pu's 3,2,1(yes, pu's are my worst)

35# TGU's 5R, 5L

This is by far the best I've felt post WO, EVER!

37/m/145

45
55
55
65
70
75
75 (f)

Ran 14 miles (long run wk 8)

WOD tomorrow

41m/174

55,75,80,95,100(chin only),90,90

0
5
10F
5F
0
0
0F

Got my first pull-up about 3 weeks ago. Last time this workout came up, it was all assisted singles and craptastic negatives. My first rep was a chest thumper. The rest, I pulled like mad, but only got chin over bar (except for the fails- they were bar to eye level-ish).

#34
basil,

I've used both the Elite rings and the Xtreme rings from coach Sommers. The Xtreme rings hve a more aggressive grip pattern and is a solid ring.
The Elite rings have a slot that the hanging strap feeds through. For my purposes (WOD stuff) either works perfectly fine. I own the Xtreme rings and at $20 less I feel they are the better deal.

Todays WOD,
I maxed at 100 pounds, more than 70% my body weight. M/5'6"/140

Ran a base 5k fun run in 18:57, haven't run that quickly since I was swimming and weighed 160.

Pullups
45, 65, 85, 85, 95, 105, 115 (struggling at both 105 and 115, not all the way up)

BlackDragon 7
Best of luck to ya, stay safe over there

i cant do pull ups, can you give me an idea to begin and progress. ive been looking but cant find alternative. thanks. Hopefully crossfit will give me that achievement.

Read it wrong, thought it was 5 rounds. Ended in 60kgs, wich didn't go all the way up. 50kgs were not that hard though...

CFWU x 2

BW: 191

25,30,40,45,50,55,65

Will go much heavier next time!!!

New gym no real pull up bars so weight dropped considerabley.
20
30
40
45
50
60
60

Congrats Chris!!! Beautiful facility...you will crush at that location!

25/m/206/6'3"

had to use dumbells
25, 30, 35, 40, 45, 50, 50x3
50 wsa the heaviest i had

Well, I'm glad to see that the board has been cleaned up of the haters; however now my earlier post (#66) makes absolutely no sense at all.

m/38/222
body weight 222lbs.
25
35
45
55
55
45
45

Weak Newbie
Golf Tournament tomorrow so I need to take it easy today. Can't really do pull-ups yet anyway and don't have an assisted machine.

3 sets of 4 modified pull-ups on stationary bar w/legs straight and heels on floor.

Right bicep sore a few hours later...must not have been pulling very much with the left. Perhaps I'll try a few more sets later trying to pull more with the left.

I agree...keep the posts about the WOD...it inspires me!

24m/160/66"

30
50
60 (newest PR)
65 (f)
60
60
55

Old PR was 45lb. I knew I could beat that, and by 15lbs, so I'm pleased with the effort. Hopefully another 15lb improvement next time this comes around. Really going to enjoy this coming rest day!

I typically just clamp my legs around the weight.
I've never attempted to use small roaming children as I believe this may spark a lawsuit in some fitness centers.

Also, in the spirit of sharing, If you belong to a gym like I do that frowns upon the use of chalk, I recomend using stretch band AKA Thera band. (Thin stretchy rubber band sheet that is commonly used to rehab shoulders and such)
Back in the old college football days we found that this works very well for sweaty hands as your hands actually adhere to it. It also helps keep your hands from tearing. I keep a few strips in my workout bags at all times. The best part is the more you use it the better it seems to work.

Chad Stefaniak 25/M/230
"Always remember that Overtime pays Time-and-a- Half"

Thanks Robb,
My goal has always been to help more people. That is happening with CrossFit!

ps...Jack had not witnessed a WOD until our Grand Opening last Saturday. He was very impressed apparently couldn't stop talking about it all day! I am honored to carry a fitness legacy into the next generation of physical culture...powered by CrossFit!

25yof/5'3"/156

35
40
42.5
45
47.5 (fail)
45
45

bw, 10, 15 PR, 25f, 25f, 15, 15

Basil,

I am in Calgary, I emailed you.

email me if you think you might be down here.

Rob

#113 Mili from Miami

Jumping Pull-ups are the normal sub for pull-ups in a WOD, but for this one do negative pull-ups. Jump or climb up to the bar and lower yourself to full extension in a controlled manner. Do them for the required number of reps and really fight to keep the negative slow. These will burn your arm if done right. Good luck, you'll get your pull-up soon with CrossFit!

Wish I'd posted last time this came up, if I remember correct I PR'd then at 75lbs, and I hadn't done weighted pullups since then...

CFWUx3 (no pulls)

70, 80, 95, 105, 115x, 110x, 105

115 and 105 were nose to bar/reaching chin maybe, won't count em. Rest were good and HUGE PR's.

I've been CF'ing 2+ years but my best results are coming now after 2 months w/ CF Milford. Join an affiliate it you can.

Currently my wife and I own a gym and a Boot Camp studio. We have a goal to to open a CrossFit affiliate in Myrtle Beach in April or May. We are going to training in December for Level 1 Certification. Curious from the Lalanne Fitness video...who is Andy Petronick (sp?) and how do we find out about apprenticeship? Is there any other info we need to be investigating while we prepare our biz plan? Any help would be much appreciated! Thanks... Philip & Beth

F/age 40/138
OK, not there on the pullups yet, modified it to dead hang chinups with 5 lb ankle weights. I know, I know, totally lame, but I'm getting there. Anyway, since tomorrow is a rest day, if anyone is interested in cranking up the volume on today's workout, check out WOD at CF endurance. I did the running work out(2min on/1min off). It was pretty damn nasty, and I mean that in a good way.

I am comment #42. Did it last night.

I can't believe I've still got the best #s on this workout. Where are the monsters? MOTIVATE ME!

110/112.5/115/115/115/117.5/120(f)

Substantial rest between reps.

Mark (155 lbs. bw, 48 yoa)

50, 61, 64, 67, 71, 75, 78 (pr)

2xcfwu sans dips,

70/80/90/100/105/110f/108

did some oh squats, and handstand push ups

M/166/29
45,135,90,90,90,90,90 and five muscle ups.

started crossfit about a month ago (so im still a rookie) and im getting great workouts in. the endurance/strength workouts(named WODs, timed workouts, etc...) are amazing. muscle fatigue while getting a cardio suck at the same time has produced great results for me after only a month. I did GI Jane on wednesday and it was awesome, even though my hands look like ground hamburger now. ive spread the word to a lot of people about how effective CF has been for me so far.

BUT, im a little skeptical of these one-rep max workouts. ive never been a supporter of maxing out in lifts, as i feel it is only for the "globo-gym" types who just like to tell people how much they can bench, while they struggle to run a mile under 10 minutes. You don’t achieve nearly a fraction of the muscle fatigue or cardio suck after a workout like today’s WOD, as you do after completing a Fran or a workout like yesterdays WOD. i know Coach definitely has a method to the madness here and I also know that you cant do a high intensity WOD everyday, but could someone fill me in on how workouts, like today’s, fit into the CF scheme.

thanks

M/33/185

Box Squats
135x5
185x5
205x3
225x2

DH Pull-ups
25,35,45,55,70,90,100

Tabata KB swings, 1.5 pood

jack lalane the man.
I remember when I was a young man.
I used to follow him on T.V he would be doing the
workout with a chair,dips push ups and so on.
his equipment was only a chair.

M/32/206

10,15,25,35,45,60,70f

23yom/6'2/215

66,81,99,121(old PR),126(new PR),131(new PR),136(fail)

#128 BeachBum -- Hey there Philip and Beth! Andy Petranek owns and operates Petranek Fitness/CrossFit Los Angeles. You can contact us for more info about the business apprentice program by dropping an email to info@petranekfitness.com or calling us at 310-260-9550. Thanks! :)

20/m/5'10"/180

All sets wearing a flak jacket and a full pistol belt setting me at 232 and change.

Did yesterdays WOD this morning with a 25 lb weight vest, but dropped the push press to 95.

6 rounds in 19:48

Shoulders are completely spent. Gonna hit the pullups and some back squats later.

M/22/6'1"/185

No PR's today but stayed heavy the whole time...
135, 155, 165, 175, 185 Fail (couldn't touch chest to bar) 180, 180

Pullups are my favorite

CFWUx3 (minus pu's and dips)

bw
3 (old pr)
7.5
10 pr
12.5 (reaching chin to bar, so not quite full ROM)
10
10 (same as at 12.5)

didn't have time to go to the gym so stuffed 35lb. weight in backpack, 7 sets till failure

male 75kg bodyweight

1 x 20kg
1 x 40kg (just failed!)
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg
1 x 30kg

Well I just didn't have it in me today. I started a little too heavy I think, I wanted to PR. Maybe the DL's from two days ago got me. Oh well.

80-90-100-115(f)-110(F)-100(f)-100(f this one was really sloppy, close but I still consider it a failed rep)

Since I don't really have a good way to weigh myself down, I went for endurance.

100 ring pull-ups with and without kips. took me 20 minutes, though, because I'm a pansy.

duece 55

These workouts are designed to, among other things, develop sheer strength and power. It is part of the crossfit scheme, developing general physical preparedness. In a workout like this you are forcing your body to recruit and fire muscle fibers in a way that is different from metcon workouts. It also causes your body to have a specific type of neuroendocrine reponse and training adaption.

When I first started crossfit I felt the same way, but now I look forward to this type of workout. If a situation in life occurs where you need to have those back and arm muscles fire and pull a maximal load, they will be trained and ready to do that.

I sometimes augment this type of workout with some interval training, sprint drills etc, or say heavy back squats on that day. It also serves as a benchmark so you can track the pulling muscle strength development over time.

Others can probably explain it better than myself, just some thoughts.

ROM's

WOD
DJ: 80-90-100-110-120-135-145
SaraD: 80-70-60-50-40-30f-30

I tied my PR. had to fight for it.

Good job Sara. She was on the weight assisted PU achine where ws subtracted weight each lift. You'll have your PU soon!

Get some, Go again!

Dustin- m/25/6'4/205 50-60-70-80-90 (miss) -90 got it! 80
Kevin- m/6'0/200 135-145-155-165 (miss) 165 (miss) 155
Keith- m/6'3/200 45-55-55-55-65-65-65

All done with weight belt and wide grip overhand, only counted chin above the bar pull ups

m/6'3"/198/39

Wasn't sure if it was 1RM everytime so I worked my way up. Triceps are still on fire from yesterdays "pointless" wod. Doesn't seem as pointless the day after, huh?

20
30
35
40
45
50
55

M/24/167

25
50
100 (PR)
105 (f)
102.5 (f)
90
90

m/46/175
as rx'd + cft wu

90
80
80
80
80
80
90 [needed to kip to finish the last one...]

threw in a bit of calf workout as well

30/M/180

70
80
90
100
110
110
115(f)

Unscrewed one collar from an extra bar I have, and loaded the weight in the canter. Then I curled my feet under the bar to set it. Worked well. A quick fix for anyone who doesn't have the requisite equipment (belt, large db's, etc.)

10-26-31-35(PR)-26-26-26

40/M/153

33,43,55,70,70,75,70

28/m/5'10"/148

45, 55, 60, 65 (old PR), 70 (f), 70 (cloooose, I'll count it), 70 (f)

All overhand grip, with a bit of kipping when things got desperate. Gymboss-timed 3-minute rest between each attempt.

22/M/165

50
60
70
80
90
90
100

M/180/38

CFWU (-)

25
35
55
65
75
80
90

30yo/M/6'4"/209#

Yesterday marked my 1st official year of doing CrossFit HQ. I would like to thank Coach for creating and providing a program that is second to none and appreciated by so many. Since my Cert last July at BGI Jupiter, I've seen results that I never thought were possible, and in fact WERE impossible through any other training program. Like everyone else (I'm sure), I've seen highs and lows. Bumps, bruises, aches, pains and even a hand full of injuries, but I promise that it has been well worth it. I am proud to say that after one year, I am officially addicted and a proud co-owner of my very own affiliate. It's a dream come true and I want to thank Coach Greg Glassman, Coach Dan MacDougald and the Atlanta area CrossFit community for everything.

The WOD:
All I had was a 50lb vest, so I did 5 sets of max rep pull ups with 50lbs.

11-10-8-10-12

rx'd

25
30
35
40
45
45
40
same as last time this wod came up
expected to do better but still very happy with this

45
70
80
90
100 (miss)
100 (miss)
100 (miss)

bwt 177

28 yo male
bodyweight 182#
Added weight 135#

Started with two sets of 50 double unders. First four sets of pullups managed two reps. Last three one rep. Palms out slightly wider than shoulder width.

Are we suppossed to hit our mid chest to the bar as previously prescribed with the new Kipping form? I can only make it up to the clavicles.

For everyone who mentioned backpacks as a form to add weight to the pullup, are we talking just a normal backpack? Stuffing 80lbs into a backpack seems like it would tear, but I have never tried so maybe I am wrong.

M/52/183
As rxd:70, 80, 85,90, 100, 105, 110

100 double unders
50 GHB sit-ups

So, I can't do an unassisted pull up I guess I will try to PR so it's the lowest amount of assisted weight.

Last weekend I was in Globo Gym and one of the personal trainers stopped me during my wu and said that it was impressive how hard I work out because no-one does that without a trainer. Then two days ago I had Joe Shmatzenhagen stop me at the gym and ask if I was doing xfit and that it was really impressive.

M/23/200
warm up: rowed 500m

45,70,80,90,100(f),90,90

189 m 39

30
35
35
35
35
35
25

I see in the comments and testimonials often that people are doing PR's on bench press and so forth. How do you fit in other workouts around the crossfit workouts? Since benchpress never seems to be a crossfit exercise, how does one sequence their other workouts with crossfit? Thanks!
-Hugh MacEachran
Orchards Athletic Club.

m/32/205

45/70/90/90f/70/75/80

35#
45#
55#
65#
70#
75#
75#

2nd day with crossfit
150lb 26m
25,50,45,45,50,45,45

joeyg- ha, you are probably right. all the challenges aside i love my gym and my clients, which is what keeps me there. maybe ill do 'roaming diane' AND sneak in a video camera, that will blow their minds.

kasey gandy- weighted vest? you are nuts! :-)

i put my clients through yesterday's wod, and by 9am this morning i had text messages from most of them saying...'damn i'm sore!'

thanks coach for such a great program.

Bwt: 137

99
105
116 (pr)
121 (fail)
105
105
105

CFWUx2
PU 20lb
45lb
60lb
65lb
75lb
85lb
95lb
thrusters 115lb 21-15-9

45/M/6'/180

1-45 POUNDS
1-55
1-65
1-75
1-85
1-90 PR
1-95 PR!

ALL WERE DEAD HANGS WITH CHIN ABOVE BAR. ATTEMPTED 100 POUNDS BUT ONLY GOT HALF WAY TO BAR.

THE WALL

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Bw: 179lbs

Weighted Chin-ups:

just me
+10
+20
+25
+35

that was enough. worked on shoulder rehab which seems to be working. slowly.

As Rx'd

BW: 195ish

+
43/53/58/58/53/53/53

Couldn't get 58# on the 5th one, so went back down 5#.

Then just jogged a couple miles

32/m/210/6'5"

80
100
125f
125f
115
115
115f

Not a good showing, got 125 last time, could not do it this time.

23m/6'4/190

RX

10/20/25/30/30/20/20

31/m/170

cfwu x2

50/60/70/80/90/100(F)/100/(f)

then pull ups 1-10 and back down

40, 50, 60, 70, 70, 75, 75. bw 153#

BW 168lbs

66, 77, 88, 99, 105

m/47/175
35,45,50,60,65,70,62.5

M/6´1/215lbs

snatch work,up to 156lbs

WOD:weighted pull up
22-33-45-60-77-88-99

60, 75, 85, 95, 100, 105...
+
CFCalgary WOD in the evening.
First full cycle of drinking the kool-aid!

M/46/180/6'

CFWU-1, no pullups really, did 3-5 just to warm up muscles.

Started with too low a weight;

25,35,50,60,70,80,95

after reading instructions again after returning to desk think maybe goal was to find MAX and then do that MAX x 7? But seeing a smattering of both in comments--ANY WORDS??

Cleaned up working down.....
70 x 2
50 x 3
35 x 3
25 x 4

Not the end of the world on a Friday, great weekend to all. Remember Rest days on weekends are days to get your kids engaged.

60, 75, 85, 95, 100, 105...
+
CFCalgary WOD in the evening.
First full cycle of drinking the kool-aid!
BWT=179

75, 85, 85, 85, 85, 85, 75
All reps with chin above bar.
Feeling a bit tender from yesterday but in an awesome way.
BRING IT!!

For as much praise as LaLanne gets from the CrossFit community, it's almost as if you've all blocked out the fact that he is responsible for inventing the oft-ridiculed Smith Machine:

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

1 x 25
6 x 35

Bonus round of
1 x 45

M/25/214/6'2

25,30,40,45,45,45,45

Wow, am I sore from yesterday, who-whee! I've never been able to get my shoulders that sore after a typical bodybuilding day of shoulders. So that's pretty awesome to be as sore as I am with only 20 minutes invested :)

Too Funny,
CNN has an article on some guy who reduced caloric intake and lost weight!!!! Miracle!!!
Also take a look on the left side an example of the foods; Nestle Quik and Froot (sp) Loops--what could be better--NSTFS!!

http://www.cnn.com/2008/HEALTH/diet.fitness/07/18/weight.loss.sujit/index.html?iref=mpstoryview

f/37/122

my body weight on first two reps
The rest with minimal assistance

m/27/177#/5'9''

wt's in #'s:
45-50-70-80-90-100-110(f)

all reps were chin over bar @ minimum. should have tried 102.5 or 105#. next time.

As RX'd 45#'s,80#'s,90#'s,135#'s,170#'s(F),160#'s,170#'s new PR

M/25/5'9/170

45lbs
70lbs
80lbs
85lbs
90lbs
100lbs

Today i surprised myself with my strength. It's all in my freaking head! Giving true meaning to the motto "Army Strong". Thanks CF!

19/m/168

45
55
65
75
85
85
85

Speal you are a monster man. Do you work alot of weighted pull ups into your weekly workouts?

Does anyone know of any good supplements for men that help with strength endurance? I'm not really interested in creatine, xenadrine, or anything that might be unsafe. Right now I'm taking a Men's multivitamin cocktail from GNC.

I've been doing crossfit for 7 weeks, and although I've seen quite improvement in my strength and endurance, it feels like I'm pooping out too quickly.

#199 Bean:

Try the Zone Diet, but give it a week before you give up.

Eating clean and often works better than any supp I've taken.

m/27/150/5'8

20x2
35x2
45
50
55-f
55
60

i think i can do more, but for some reason just wasn't doing well today. ugh.

That was fun!
65
70
75
85
90
95
100- failed the 1st time (chin to bar only)...had to go again. Got it!

f/46/5'7/160
cfwu x 2
deadhang pull ups
bw x 3, 10 x 2, 25, 35, 45, 45, 45f, 35, 35
bw x 4 x 3
bw x 5 x 3
took 60 - 90 second rest between sets.

Elliptical 30 min interval, 4 min fast/2 min slow

Had to get creative with this one, no belt or anything so we used the strongest pull up band to help hold a 50 lb dumbell between our legs and then used a ruck sack (I think that is what its called) which we filled with weights.

50-60-75f-75-80-82.5f-82.5

This one taxed my joints something good. Chin over bar was counted.

As rx'd

M/260/28/6'3

BW
10
15
20
25
35
45

6 kips at the end.

25
35
50
55
70
80
80

I just finished a sprint triathlon. My time was 1:23:49 - which was much better than my previous outings. I'm sure my crossfit workouts were what made the difference. Thanks coach!

Jim 48/M/160 45,55,60,70,80,90,100f
Jason 31/M/160 25,35,45,50,55,65,45x3

M/40/5'11"/223lbs

Weight in pounds:

30, 35, 40, 45, 50(new PR), 55F, 45, 45F, 40

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

35, 45, 55, 65(new PR), 65, 65, 65

moved up in 2.5lbs increments to a max of 37.5lbs

I absolutely LOVE “Jack LaLanne” he is truly an ICON and “Grand Father” of the fitness industry!
…I watched Jack on the black & white tube with my Mom…

Best wishes to Chris, his beautiful Wife - Maribel and LaLanne Fitness BOX "Powered by Crossfit" – great location!

I’ll have to visit and join you on a WOD as a “Walk-In” on my next trip to SFO.

I’m a day behind on the WOD :(

----------------------------------------

Thank you to ALL who share their "Comments"
..."It's ALL GOOD"...
…Compliment – Criticize – Compliment…

#190 - Cameron

Chris LaLanne was "Innovative"
(He Challenged the Status Quo, lead through value creation) and "Out of the Box"...
...now he is has a "BOX" to share the Beauty of "CROSSFIT"

Did not hit the weighted pulls today. Will make them up later on today possibly. Wanted to hit a Tabata this, so I went after it, and ended up with a score of 44. I am pretty pleased with that. Low scores for each were as follows:

Air squats:15
Row (cals):6
Pullups:3
Situps:10
Pushups:10

M/153#/5'9/25
parallel grip
70 75 80 80 85 85 85
a pr by 10#

What's tougher/harder to do?

180# man with 70# weighted pull-up or
230# man with 45# weighted pull-up?

Looks like the heavier guys (+200) in general, in general now, don't do as much proportionally as the lighter guy. seems intuitive or maybe I am missing something. Please this is not a slight or a taunt just a general observation from comments. Any analysts or engineers out there with a spread sheet?

24/m/199
35
45
53
78
88
98 f
90

This was my first time doing weighted pullups, and I had to use dumbbells.

M/32/158/5'10

25
35
40
45
50
55
65

next time I'll start at 50 I think.

10
25
25
25
25
25
25

CFWU (no pulls per WOD)

Bodyweight is 201#

25
30
35
25
40 (fail)
25
25
15x2

Afterwards did 7 Kipping just to gtg.

M/28/73"/214

As RX'd

45
55
55
45
45
45
45

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

70-72.5-75-77.5-80-82.5-85
-------------------------------------------
Compare to 080422

70-70-70-70-70-70-70

37m/5'10"/180.6 with wo clothing

40
45
50
52.5
55
55

22.m.135.65"

as rx'd
75, alternated grip 75x2, 80, 80, 80, 80
*85 was just too much maybe next time

last time was 70 straight through

WOD and then some. 1 weighted pullup, 15 sec,
1 weighted dip, 15 sec, repeat. Climbing harness
with plates tied on.
45, 50, 55, 90, 90, 100, 100, 90, 90, 90, 70, 70,
70, 70, 45, 45, 45, 45, 45, 45.

Looking for a training partner wanting to compete in the games next year. I have a 4 min. Fran and 1000lb CFT.

M/38YOA/5'8"/181
25#
35#
40#
45#
50#
55#
55#
The 4 sets of 5 Deadhangs last night did me no good today, especially after doing yesterday's wod.
Cheers
Paul

33yom/167/6'0"

As rx'd with barbell on feet:
70,75,85,85,85,95,95(failed)

31yof/126/5'6"

As rx'd with dumbell:
7.5,10,10,10,12.5,12.5,12.5

WOD and then some. 1 weighted pullup, 15 sec,
1 weighted dip, 15 sec, repeat. Climbing harness
with plates tied on.
45, 50, 55, 90, 90, 100, 100, 90, 90, 90, 70, 70,
70, 70, 45, 45, 45, 45, 45, 45.

Looking for a training partner in the Denton TX
area. I have a 4 min. Fran and 1000lb CFT.

M/43/200

225/235/245/245/245/245/253 PR!

Followed by Isabel: 30 snatches with 115 lbs
Time: 14:24 PR!

M/40 / #190

79
82
84
87
91
95
100

10# over p/r

M/24/6'1"/215

25#
50#
75#
85#
95# Failed (only got my nose over)
85#
75#

135# Grace PowerClean to Press - 2:43

M/24/210/6'1"

done with dumbbells
35, 45, 55, 65, 75, 85, 95#

Then a burn out pull-ups just body weight I got to 15.

I'm female, just started CF, haven't done any pullups since last year due to a wrist injury, had wrist surgery in April and was just cleared to do them.

I didn't add any weight...and I did them on rings...but I could do 7 real ones and then "cheated" on 3 for a total of 10.

I'm sooo excited I could still do any , let alone more than 1!!! I know that may sound pathetic to some of you but it's a long road when you have a wrist injury! I've always prided myself in being a girl and being able to do them..it's depressing when you can't.

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

Warm Up: Greg A's warm up 10 reps per exercise. The dips and push ups were enjoyable today :>)

WOD: Weighted Pull Ups

Warm Up/Pre-fatigue:

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

WOD:

80,80,80,80(f),75,75(f),70,70,75lbs

Cooldown: Using Parkour skills to jump out of a window :>)

Got called a bad dad today at the gym, big sad face. My kids are not allowed in the free weight portion of the gym and they are not allowed to sit on the bench out side of the free weight room. So the old, out of shape gym manager with his arm in a sling told my two kids ages 6 and 9 who workout everyday and do mixed martial arts three days a week why they were too young to be in the free weight room even though my six year old daughter does squats better then he does and is working on her double unders.

Have Fun, Train Hard,

Billy

started Xfit last week after...slowly recovering from back injury and destroyed from time-suck desk job making me weak...

m/33/5'6/185

1000yd swim 17:00
(overhand grip)
25
35
35
45
45
55
55
45 (what can I say, I am even numbers OCD)

didn't feel the burn like earlier this week so threw on additional inverted pyramid of:
overhand grip 10, 10, 8, 8, 6, 6, 4, 4
intermixed with underhand grip chin up 6, 6, 6, 6, 6, 6, 6, 6 (last three sets had to be assisted)

hanging leg ups 4x10

slowly getting back in shape but have to say that 12 days of Xfit has done more for me than past attempts to return to post-L5S1 injury workouts...mclovin the pain

M/40/235#/6'2"
St. John's, NL

WOD x 2 -
making up for missing yesterday

[BWU + 10 Sit-ups] x 3

WOD 1
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

** Completed 5 rounds in 20 minutes. **

WOD 2
Weighted pull-ups 1-1-1-1-1-1-1 reps

BW - BW - BW + 20lbs - BW + 20lbs - BW + 20lbs - BW - BW

BW = 235lbs.

--
Ended with 400 meter run.

Any MUSIC suggestions for training?

For some reason I'm 3lb lighter than yesterday. Meh... It happens.

Pre: CFWU + 10 HSPUs and 5 bar MUs in a row, stretching

Weighted pull-ups with double overhand grip (previous PR: 85lb)
70x1
80x1
85x1
90x1
95x0
Switched to underhand (chin-up) grip
95x1
100x0
95x0
Rested for a bit
95x1
95x1

Post: 10 hip ext, 20 GHD sit-ups, 5 Victory bar MUs, stretching

Can't wait for the BB Cert this weekend!

28/m/195(???)

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

40
50
80
100 (F) To forehead
100 (F) To forehead
90
100 (F) To forehead (Darn it!)

am>sprint work
pm>L-up practice in b/t clean and jerk, no db's at cabin for 1RM's

M/22/150/5'9"

Done with dumbbells

90 90 90 90 90 90 90

attempted 100 for last rep, got halfway up before failure. Followed with WOD from Sunday sub. steep jacknife pushups for HSP due to lack of wall space

Time: 10:34

Male/32/202lbs bodyweight
Standard Warmup
pullups, dips, squats, situps, back ext all 15 X each.

Did weighted p/u w/dip belt.
45lbs X 5
90lbs X 4
115lbs X 1
115lbs X 1
90lbs X 3
L-pullups X 10
Back squats, front squats,
L-pullups X 8

m/35/6'2"/182lbs
Weights in pounds
90
90
100
105
110
115
105

plus 23 standard chin-ups

M/28/71"/165

70
80
85
90
90(F)
90
90(F)
80

M/22/6'/164

Really can't wait until I have room to get some equipment.

7 x 15 sec negatives for now...

m/29/155/70"

55
65
75 f
70
75
80 pr
Range of motion was from full extension dead hang, chin to bar. No kip, straight pull.

m/165#/26

as rx'd

60-75-85-95-100-105-105

m/29/155/70"

55
65
70
75 f
70
75
80 pr
Range of motion was from full extension dead hang, chin to bar. No kip, straight pull.

f/25/120/5'5"

Did this WOD after yesterday's WOD and I am tired! Only did 5 sets

5-10-15-20-25(f)

had treatment on the elbow yesterday so resting it today. sprints instead
800m - 3:04
600m - 2:13
400m - 1:19
200m - :30
100m - :17
trying to focus more on my running with midfoot/forefoot touches off ground. Calf tightened up during final 200m of the 400 and sore thru the 200 and 100m
100m up the OPT trench is way slower than a flat 100m on the track!!!
post: 3 sets of 10 single leg back extensions.

M/28/160lbs/5'10"

45
50
55
60
65
70

BRI CrossFit Group

TJ (37/m/155): 55/90/110/125/130(PR)/135(PR)/140(PR)

Jeff (28/m/180): 25/40/50/60/70(PR)/75(PR)/80(PR)

Chris (33/m/200): BW/10/15(PR)/25(f)/25(PR)/30(PR)/35(f)

Quote: I was looking to buy some rings. Any suggestions?
What do you guys think of the Elite rings?
PS I live in Canada

Comment #34 - Posted by: basil at July 17, 2008 8:10 PM

I live in Cold Lake, AB, 3 hours north of you. I have the Elite II rings. I haven't had any problems, seems like a great product, and I am very near to the weight restriction and haven't seen any reason not to trust them. Set is quick and easy and they are easy to carry around. My only complaint is that it took weeks before they were shipped even though they had them in stock.

I would like to try the Rogue Rings in the future. Also looks like a great product.
http://www.roguefitness.com/catalog/product_info.php?cPath=34&products_id=381

PS> I was unable to find anything in or around Edmonton/Calgary, or anywhere in Canada.

M/32/183/5'8"

as Rx'd

25, 35, 35, 35, 35, 35, 35

M/32/183/5'8"

as Rx'd

25, 35, 35, 35, 35, 35, 35

M/30/5'4"/155

25,35,45,50,60,75,75

Didn't know what weight was good for me guess I'll have to start at 75 for now on.

Shoulder needs a long rest so today was 4 x 400m runs with 2 minutes rest. 1:13, 1:19, 1: 28, 1:23 were the results, only 2 minutes rest is evil.

Various body parts highly unimpressed with running that fast; mostly my left calf is angry which is due to the now almost 5-month-old ankle sprain. The calf was brutal on the third run, I actually considered stopping. Good experience today, I know where work is needed.

Pre-cleans x 1 up to 206.
Post-3 sets of 50 abmat sit-ups with 3 min rest between. All sets straight through.

25, 35, 45, 55, 70, 80, 90. Chest to bar except on #90, clavicle only. BW:168. Heavier pulls were palms in, easier for me to get my my chest to the bar. Prev pr: 100# (chin only). This am took an ocean swim, but had to negotiate Bertha inspired shore breaks. Coming out was really tricky. I had to say just beyond the impact zone, wait for the set to come through, then swim like hell against the backwash before another set came through. Also tried an easy beach shuffle. No problems. Thanks Coach!

18/M

BWT- 150

25, 35, 45, 50, 65, 70, 75 (failed, only got forehead to the bar)

35 y/o male, 150#, 68"

CFWU (skipped pull ups)
WOD as rx'd
30, 35, 40, 40, 40, 40, 40
Then did 10 pull ups with no added weight.

45,50,55,60,65,70,(75F),45

70 overhand
90 overhand
100 underhand
100 o
100 u
100 o
100 u

bodyweight. no jumping or assistance. 293 calories (including warmup)

BW 188

warm up
40
50
60
80
85
85
80

135# push press
5,5,6,5,5
time: 23:00ish

M/37/5'8"/148.4 lbs this morning
Rump Rope drills
exercise ball warm up
WOD as rx:

100, 102.5, 105,107.5,112.5(pr),115(pr),120(pr),125(pr)
I think I could have gone another 5 to 10 lbs but my elbow joint started to feel a little tender so I called it a day at 125 with a pr.

20 squats at 160lbs
3rounds of max body weight pull ups, dips, back extensions and GHD situps.

Its bizzar. I started crossfit 6 months ago. At that point I had been globo lifting for over a year. My weight has gone down from 155 to just over 148 but my weighted pullups have gone from 88 lbs to over 125. It amazes me. God how I love Crossfit.

forgot to mention, had to hold DB between my legs. seems to me I could have done a bit more if i'd had a belt and d-ring.

60
65
70 (old pr)
75
77.5
80 (new pr)
82.5 (f)

25/m/210lb

35 35 35 37.5 40 35 35 from rings.

Nice relaxed WOD after yesterday's shoulder shootout.

Bodyweight: 175

added weight: 70-70-70-97-97-97(f)

awesome, I love weighted pullups, one of the oldshcool personal trainers at my globo gym got all psyched about what I was doing and came over to help me set up my weights and encourage me! It's sure nice to see even a hint of community and goodwill at my gym, usually it's people avoiding eye contact and weird vibes. Recently my girlfriend and I were doing the pullup workout where you add another pullup each minute and we were laughing and enjoying ourselves and it caught on and other people looked surprised like it hadn't even occured to them it was possible to really have a good time at the gym! Thanks Coach.

30yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Weighted pull-ups: 20lbs x 5-5 25lbs x 3 30lbs x 2

Weighted pull-ups:
35lbs x 1
45lbs x 1
55lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1
4 minutes rest per set.
Compared to 080422: maxed at 50lbs
Foam roll after.

32/m/175

55,55,60,65,65,70,80(f),70

M/23/6'3''/220

45
45
45
45
50
50
55
then sets of
5
6
7
8
9
10 regular pu's

BW 160#

45,55,65,75,85(PR),90(PR),90(f)
The 90 wasn't super clean. Had to stick my chin out to get it over the bar but I'll take it. April PR was 75#.

m/24/6'1/220

as rx'd

35,45,55,65,70,75,80

Rings - I bought the Elite II rings also. Took almost a month to get them but I love them. Easy to transport and set up.

All I can say after reading today's comments is WOW. CrossFit community - you never cease to amaze me with your strength! Kelly - you weigh 114lbs, and you're doing 77# weighted pull ups!? (falls off chair) DAYUM. (falls off chair again)

Maribel and Chris - congrats on the grand opening. We opened at our new facility back on May 10th...I definitely wish I had $5K so I could hang with Petranek for a week. It would probably be the best thing I could EVER do for my business...but alas. Sigh....maybe Santa will bring me Andy Petranek for Christmas. Do you think he'd go under the tree, or in my stocking? :-)

Weighted pull-ups 1-1-1-1-1-1-1 reps
Body weight – 5kg – 10kg – 15kg – 15kg – 16.25kg (f) – 16.25kg

Did these on rings, tips of my fingers touching my clavicles = successful rep.

One day in the future I dream of doing muscle-ups ... but right now I have the upper body strength of a battery hen! :-(

Having said that, today's pull-ups were all dead-hang. Usually I jump a bit after the first few.

Glad we weren't doing push-ups today ... Oooohhh, sore tri's!

Thanks CF!

50 X 7

#198, Sam

I don't add any weighted pull-ups other than what's in the wods. Have been thinking about it though, I feel like they are similar to presses... hard to increase in weight. Good work though Sam, keep it up!

Did this on my rings for the first time...made a difference.
10, 20, 30, 35..that was all the weights I had at home. Maxed out with the 10 lbs for the last three sets, and went three, three, two and a half.

This looks like a good one for tomorrow morning, since I'm more or less doing two-a-days with CF workouts. I did the navyseals.com WOD today:

10 Deadlift (135lbs)
20 Box jumps (20" box)
30 Dumbbell Snatch (30lbs / 15 each arm)
Run 400 meters

I used 35 lb dumbbells though, otherwise as Rx'd 27:50. My 400s just sucked!