Looking forward to this WOD

3-2-1- Go!

You got to be kidding me! 15' Rope climb "LEGLESS!" anything to sub (don't have a rope)

Is 15 pull ups a fair sub for the 15' rope climb? No rope here either...

RE: #2

FAQ 3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

p.s Thank you for your service.

This will be fun....I'll be subbing towel pullups too as I have no rope.

3-2-1 GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

That sounds great to me. 15 towel pull ups is as close as it gets. ***I was just wondering. is the normal rope climb height from the ground and can I jump to a point on the rope to make the total number of hand over hands less????????

***** Plan on crushing the 155 lb workout portion.

M/30/190

first try at towel pullups; should i expect to reach failure sooner than regular pullups? People are going to look at me funny again... oh well!
Vernon, BC

My name is Kyle Skinner, I am a recent graduate in Exercise Science from Western Michigan University. I am currently finishing up a three month; 450 hour internship with the Western Michigan University football team, working hands on with the players bringing them through their conditioning workouts. Over the past year I have immersed myself in CrossFit, both performing the WODs daily and trying to spread the word of CrossFit to anyone who will listen. I am very interested in becoming a CrossFit trainer at an affiliate gym and one day opening my own. If anyone has information on how to find job opportunities at an affiliate, or are looking for a young and highly motivated individual to add to their team of trainers please contact me at kyle.c.skinner@hotmail.com. I will be taking my CSCS exam at the end of August and am looking to attend a level one CrossFit certification as soon as possible. I looking forward to hearing from anyone with information.

Wish I could do this so bad. I think I'm going to wait to get in our box so I actually have a rope. Great wod Coach!

I think since the rope climbs are legless, towel pull-up subs should be L-Pull-ups of the towel variety for authenticity to this stellar WOD.

I have to sub swimming and due to lack of equipment. I think I'll go no arms though.

Let's party.

Anyone know a source to buy rope for climbing?

Speal - we have 4 ropes... and you'll have 2 days to get it done. We'll video.... See you next weekend!

Here is a great CF towel pullup video

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

I assume legless means no kipping

Olympian Casey Burgener just got SCREWED.

I just heard from Coach Burgener that Casey won't be able to compete due to some crappy "reshuffling" of the international standings. here is the article

http://ph.news.yahoo.com/ap/20080808/tsp-oly-wei-us-burgener-6e81073.html

Needless to say this totally sucks. Casey and Natalie Woolfolk were here in Castle Rock, CO with Coach B just last month. He's a great guy and I for one am proud to have met him and wish him all the best as he presses on through this difficult time

I don't know what you all are thinking by posting this workout... but we just lost 90% of our crossfitters: definitely a "sub" day ;-)

I meant no legs. :)

what diameter is a proper climbing rope?

Video
Great work guys, good to see that level of motivation. Take it to the next step.
CFJAX
Cav

#9
I meant no legs. :)
oops!

What's the difference between the Hang Power Clean and the Hang Squat Clean? I'm assuming you just do a complete squat at the end. I didn't see a demo.

Thanks.

#9
I meant no legs. :)
oops!

Im looking foreward to the towel pullups, never done them yet. . . lets do it!

HOOOYAH!!!!!

AYFKM???

No, of course not.

O.K., I concur. I'm not sure how I will do the ascents sans rope....

Any alt-exercises/ equivalents??

Catching up on my workouts.

Griff - 13:58

Helen - 9:08

Karen - 8:17

Why do I post my times? Is there anyone in the whole world who cares about my stupid times?

Lately I haven't been following the comments here closely but has anyone mentioned that Casey Burgener has not been allowed to compete in the Olympics this year? Here's the story.

http://www.nbcolympics.com/weightlifting/news/newsid=182925.html#burgener+lifted+from+competition

This is all I know of the story, but that's really a shame. I was really hoping to see him compete.

That really sucks for Casey. And the U.S. I was really looking forward to seeing him lift. Still hope to see Natalie

That's 225 towel pull-ups. My goodness.

And, Andy...I care...deeply.

43/6'1"/187

did the row thruster pull up wod today.

as rx'd: 12:06

rnd 1. 5:02
rnd 2. 4:17
rnd 3. 2:47

#12
Thanks for posting the video for quick reference to towel pull-ups. I have never done these, but I am looking forward to the challenge.

I think I'll do the "switch, switch, switch", which is the last sequence on the video. This seems to most closely mimic rope climbing.

Looks like an all around great WOD!

andy p.

i care too andy...maybe not as much as #26 mike but i do.

#19 yes you are correct the difference is you perform a full front squat. and yes 225 towel pullups is nuts, i think i'm just gonna go for my max amount each round???

mmcg #19: yes. Hang is where it starts - from the hang position. Power or Squat is where you receive the bar.

In a hang squat clean the bar starts in a hang and is caught in a full squat.

Andy P #23: yes. I care.

Oops, randy beat me to it.

Thanks Laurie... looking forward to it!

I think :)

Way cool Coach!! This workout looks awesome! Holding onto the bar in the last few rounds should be interesting after all those legless rope climbs. I'm gonna film this one for sure. Should be pretty funny to watch come round four and five.

I think I will stop drinking beer right now just so I can try and kill it tomorrow morning.

Or not :-)~

Andy P.- You should log your results on the days they were posted so it is easier to keep track when they come up again. Great work brother. Us over 40 guys got to stick together!

#23

I too care about your time. Sharing experience is a great way to keep the community together.

I care about your times too! Way to go. Question...if you can't do good pullups or towel pullups what should you do?

I was hoping for a nice distance run for my 32nd birthday. Instead I most likely get to hang out with Pukie. YAY!!!!!!

Damn it! I know better than to post before watching the video! That video was awesome. I will be posting that workout on the One World site next week. Shep, that was the best opening line to a video EVER! Crossfit Vancouver kicks ass!

I swear in another life I was Canadian.

Roadtrip! Off to CrossFit Manchester this morning-Davie is down from Central Scotland and Kempie and Leon from Northeast. Been awake since 3 I'm that excited!

Gutted for Casey-his Dad must be livid-I care too Andy.

And yeah, that video kicked ASS!!

What'd he say about a box? Buy a F-'n box? Find a F-'n box? Sorry, over 40, knees/back hurt, can't hear.....need translation

Andy - you complete me

What's with all the foul language?

OMG are you trying to kill me?

Crossfit Vancover looks pretty f-ing sweet. I can't believe I am writing this, but since I moved from Buffalo when I was 13 I have missed Canadians. They may speak funny and their beer is "meh" at best, but dammit they're just soo god damn friendly....perhaps too friendly......Actually, now that I've thought about it I really just miss hockey and wings(:

As for the WOD, I think I am going to do mixed grip clapping L-pull-ups as a sub. Nothing really works like a real rope, except doing pole climbs, but the closest playground to my gym is a five minute drive and that might cut down on my cycle time.

and Andy P. I too care about your WOD times, and more than Ken C, but far less than Mike......nobody cares more about your times than Mike(:

#10 Where to buy rope? This is a good site.

http://www.urbanhart.com/shopsite/Rope_manillarope.html?gclid=CIul0PCIkJQCFQ0MIgodUlUchA

Are you kidding me?
See the URL, crazy display of strength and balance.
From the Olympics opening ceremonies.

http://www.metacafe.com/watch/1591850/2008_olympics_awesome_opening_ceremony/

not looking forward to this no name WOD...oh wait yes I am!

CrossFit Vancouver - T Bear is a great instructor.
Adam/Temple Owl you've been drinking the wrong Canadian beer. Try some Granville Island Pale Ale.
Andy P. I care about your times. And I'm trying to beat them. No luck yet. Good work.

On the rope ascents, are we allowed to use legs to control our descent backdown the rope?

I don't know if my grip will handle going up and backdown with no legs.

I am seriously pissed about Casey. What a bum deal.

Good luck Natalie and the rest of the US!

-jj

P.S. I have a feeling that I will do well on this WOD. My 6'4" frame and a good grip should come in handy.

I am shocked with a website like that promoting and encouraging people perform exercises totally wrong. I feel sorry for all of you that in 5 or 10 years from now will need back or knee surgery thanks for this lack of professionalism. Crossfit motivates people to do exercises without professional orientation. WAKE UP FOOLS!!

nice bikes great people

mary 6 rounds plus 8 squats

been out of form but good to be back

Rodrigo Pessoa #53. . .

That is pretty funny. Maybe you should do some research before hitting "post".

There are plenty of people who have been doing this for 5 - 10 years and they haven't even peaked yet! (I feel like after 4 years, I am just getting started).

-jj

Rodrigo Pessoa thanks for your opinion, I bet you are the sort of dude that yells his ass of at the car that just cut him off knowing full well he cant hear you and probably doesn't care.
If you really think this is so bad - commission a 5-10 longitudinal study on the incidence of knee and back surgery in crossfitters in your area it wont be hard to find some...we are everywhere!

Can't wait to sneak onto base and hit this WOD!

strength is usually not an issue for me in the WOD's but does 155 sound heavy to anyone else?

I have never done these before. i might have to scale it down and concentrate on form.

So it's 45 ft per round = 45 L sit towel pullups for me (that's nasty)

had to use 115# for hang squat cleans. have not perfected the movement yet. i feel like such a wuss.
used a push down rope over the pu bar for the pu's and alternated hands each round.
26:48
m/38/6'3"/220

A Navy Doc in ancient Rome, typical.

Freddy C - Get your ars up to Vancouver dude!

does 225 towel pull ups seem excessive to anyone?

OK! Let me just go get my 15-foot rope set-up ... oh, man! Where'd I leave it? Oh, below this set of horses and balance beams in the basement. Here we ... go ... huuuugh! Man, all this random stuff I saved from the 1987 ToughGuy Championships sure did come in handy. Thanks Crossfit!

@#63,

yep, absolutely

subbed 15 towel pull ups for rope climbs
then my watch reset during the hang cleans... somewhere around 8 mins... maybe closer to 9

Time of 28:57 and with many stipulations...lol

Several subs. Rope climb subbed with towel lat pulldowns, weight below.

Set 1: 130# hang squat clean x9, 150# towel lat pulldown x45
Set 2: 110# hang squat clean x9, 150# towel lat pulldown x45
Set 3: 110# hang squat clean x9, 150# towel lat pulldown x45
Set 4: 110# hang squat clean x9, 120# towel lat pulldown x45
Set 5: 110# hang squat clean x9, 120# towel lat pulldown x45

27:58

Herculaneum? Bah - I want to see hand-stand push-ups into the gaping maw of Mt Vesuvius.

I like the way you think, Rubberbandman. L-towel pullups it is. Maybe not 225 of them, but 150 is reasonable I think.

#53 Rodrigo, do you have any clue what you are saying or talking about? CrossFit coaches are the best around and we pride ourselves on professional coaching and motivation. I have been CrossFitting for 3 years and am in the best shape of my life. Ask around and I am sure others will will feel the same. How about keeping the negative comments to yourself because no one really is going to listen to you here. You are the fool!

What is the Rx'd weight for women, 100lbs? By the way, have to say that I love Crossfit it has brought me back to a place I thought I lost.

A LOT TOUGHER THAN I THOUGHT!!!

Had to scale the weight to 135 after first 2 sets (due to poor form). I need to attend a barbell and oly lifting class to correct my form. Vids just aren't cutting it.

hands tore and started to bleed after 200 towel pullups.

So, all in all I sucked at this one. 32 mins and didn't even complete it. :o(

this looks like the toughest WOD ive seen in my first month of crossfitting, ive done the others as rx'd even if it took me 40 mins, but this one is definately going to get scaled. 225 towel pull ups??? over bodyweight hang squat cleans? maybe in 6 months...

#48

That video you posted was sick! Guys were a little creepy, but holy crap that was some crazy stuff! A must watch for everyone.

Still hoping for some video of Coach on his bike.

Tough one today I'm on week two of doing CrossFit and I think the 150 thrusters with 40lbs DB as a sub for Karen did my shoulders in. I went to do a few rope pull ups today and felt something strain in my upper arms. I finished out about 50 total pull ups before the pain got to me. Aspirin and Bengay here I come. OUCH!

Wow. I can't even begin to explain how far from Rx'd this one was. I tried towel PU. I got 3. Not cool. I've got lots of work to do, but hey, after 2 weeks of CF, I'm already feeling bulletproof.

Giving less than your best is cheating yourself.

40/m/176cm/72kg

5 rounds for time

9 hang squat cleans, 50kg
15 towel pullups

17:32

this one tested my grip too. tomorrow I'll go rock climbing, we'll see how my hands will feel...

#70 Paul

I would highly encourage one of those certs or at least spending some time with an affilite with an oly coach, no video can compare to quality coaching. Train hard, train safe.

#52 Rodrigo

Please explain yourself. Posting derogatory comments with only vague unsupported claims is a waste of time. If you have evidence to back up your attacks, post them. Otherwise, go away, this site is for mature and serious fitness related dialogue.

25:47 as rx'd...no failures on rope climb - from sitting & legless.

This workout was a little ridiculous. I mean, really, who has access to a rope? I was unable to get into a gym today, so I went over to playground, drapped a towel over a bar, and did towel pullups. Instead of 9 hang cleans, I did 18 burpees. My hands were crippled for about 2 minutes after each set. Pretty difficult stuff.

Last WOD before vacation, already planned to do Linda, so skipped this one.

1K run + GWU + CFWU

Linda:

110Kg DL
72,5Kg BP
55Kg Clean

time: 43.15

Lost a lot of time on the presses. Really need to work on upper body pressing strength :(

Comment #79 "This workout was a little ridiculous. I mean, really, who has access to a rope?"

Um... Your local CF Affiliate?

Jodi (F/29/109)

Squats
45x5
85x5
105x5
125x5
145x5

Push Jerk Practice
45x5
55x5
65x5
75x5

Push Jerks felt awesome. Squats felt ok. Kept everything light since I'm just easing back into it after a good long break. It feels so good to be back. :)

oh...and yesterday I tested my 400m run...just for fun. Did it 1.25.

Ok, the opening ceremonies vid in #48 is just amazing. I think the most impressive part is that the two guys never even open their mouths to breathe once. I'd be gasping!

#52 Rodrigo:

After 9 months of CF, I am stronger, more flexible, in the best cardiovascular condition of my life (that includes 7 years of competitive wrestling), and am finally understanding how the human body is designed to perform athletically. BELIEVE ME, the Black Box of CF has made me feel like a FOOL for ever wasting my time with ANYTHING ELSE... and I've never been so thrilled to be a fool.

Is it OK to do Bench press once a week or so. I see alot of crossfit instruction on correct benching form but its hardly ever involved in a WOD. Just wondering.

I found this site through google, http://www.oldtimestrongman.com/manila_climbing_ropes.html.

What is interesting is that they also sell I beam clamps that allow you to attach the rope to a I beam easily. Is 1.5inches the standard size rope?

nothing like feeling defeated!

Tried 105# for squat cleans and had to drop to 95#

Subbed towel pull-ups....this just plain sucked..but on the bright side I did all 5 rounds. The biggest motivator in my head was "cancer can't get me down, this WOD can't get me down!"

TIME: 31:51

Have a great day everyone!

Forearms much...I've dropped two glasses of water since getting home.

Comment 61, Max,

Yes 225 Towel pull-ups does seems excessive:

I'm heading to the gym before I have my trainees do this and benchmarking:

1 15 foot rope climb, 1 ascent

Then I will do however many towel P-U I can do in the same time, and that will be the sub.

I'll post the sub on CF East Bay before 11AM Pacific.

I'm also going to let people sub a 15 ft. overhanging V2 boulder problem, does that sound reasonable? Rob M. You out there?

Will have to sub for the rope climb....first to the hang squat clean see what I can manage.....yikes..going to spin after that...might need someone to push the gas pedal to get me home.

Have no access to heavy weights on weekends, had to sub:
5 Rounds for time:
20 Burpees
Breast stroke for 3 laps in 25' pool, very little kicking

24:20

Freezing cold pool = good way to wake up

500m row/3x10cfwu w/ 20lb vest sans 2 rounds of pu's

23:44

used legs to rest on rope in climbs 12,14, and 15.

Hey all...anyone interested in participating in the Austin Fight Gone Bad III but still needs a team feel free to join up with the Public Servants...I'm Blake and a Firefighter in Colorado...My homie Luke is the other member and forgive him but he is a cop with Travis county in Austin...We are looking for teamates so feel free to join...contact either of us at bmontey97@comcast.net or luke_thormann@yahoo.com

Good Cause, Good People, Good Workout...what more do ya' want????

P.S. we are a bit wild and crazy so no faint of heart...

#52 I have been traing like this for over 30 years, no formal traing and never once had knees nor back pain.

I am 47 yrs old and train harder than people half my age.

your generalizations are without both evidence and merit.

subbed 60k squat cleans x 9
Pull ups x 20
3 sets, about 20 mins. this was SOLID anyone who can do this workout as rx'd is a machine

m/26/191#/5'10''

5 rounds
155# hang squat clean
15 towel pull ups

18.26

was it supposed to be 225 total towel pullups to be a valid sub for rope climbs?

M/32/6`1/214

scaled rope climb,5rounds of:

155lbs hang sq cln x9
9ft legless,rope climb,3 ascents

Time 25:20

-cleans easy,first time doing legless rope climbs..tough one.

Wow this was all about grip strength for me. Subbed rope climbs for towel pull ups. And did 50kg hang squat cleans. These became harder as my grip failed with forearms completely blown. Fingers now starting to hurt!
Brutal but beautiful! 26' 12"

Just finished the Virginia Beach Mud run, hopefully after a nap I will be game for this.

29/m/210

subbed 45 towel pull-ups for 3 rope climbs.

44:38

31/m/190

Each round subbed 45 towel pull-ups for 3 rope climbs.

42:23

I have to know, is it climb a rope to 15 feet off the ground, or climb a rope for 15 feet?

If it is climb a rope for 15 feet....that equals a 54 min workout for me....hands are smashed forearms to failure.

Please tell me it should have been 15 feet off the ground!

38/m/178/6'1"

5rds
105 lb Hang Snatch 10 reps
Rope pullups 20 reps
22:15

Definitely a "grip-centric" workout

Casey is still an Olympian to me. I wanted to see him compete. It's such a shame that the IWF screwed him and our country over. I hope the IWF leader who decided this gets eaten by wild dogs.

23:47

Each of the five rounds:

105# HSC x 9 reps
6 8' legless rope ascents and descents, starting and ending each climb from sitting position (rope attached to TAPS bar - hand touching ceiling each trip).

Had to take frequent grip breathers, so I had plenty of time to record my times for each round:

2:49
7:48
12:55
18:11
23:47

Hands tired, tore skin on left thumb on round four. Finished the WOD wearing thin leather gloves - slippery and more grip intensive, but better than more tears.

Hello everyone - so I have been doing this program for 2 weeks and wow is it amazing. I am a small guy 5'8 150 lbs and have always been into sports, running, cycling so I thought I was in good shape. Wow was I wrong - these workout have been kicking my arse. But they are so damn fun.

So i wanted to get some opinions on what I di today and see if it was ok because I did not have a rope.

I also scaled the weight way down to work on form.

5 rounds

75 LB. HSC
20 Pullups
10-12 Dips

At the end I did
50 Wallballs
500 Meter Row

about 30 mins.

m/34/5'10"/185

So, was anyone elses performace today pitiful? I couldn't even grip the towel when trying to do the pullups. I had to do jumping pullups with the towel. And no way was I getting 45 per round.

Again I am humbled by Crossfit... Thanks Coach.

m/38/5'11"/224
subbed towel pullups
14:15

m/31/5'11"/173
27m22s - Rx'd

Hey y'all...wow I'm uhh "lookin' forward to the pain of this workout" haha. After 3 weeks of CrossFitting I can do 3 pullups without kipping (I could do that before though) but then my arms fail and I can't seem to grasp the kipping and I had a man tell me to move the other day from the pull-up bar to the weighted bar (I was doing jumping pull-ups). The problem is I do that good but when I get over to the regular bar I'm stuck. Any suggestions? I think I'll get in my pool and grab a hold of the diving board to feel the motions of kipping. Any other suggestions? Good job everyone on completing the workouts! And those of you that didn't...it's ok, at least you attempted and went until failure! :)

Anyone know who is in the photo of the day?

Skipped it. Didn't want to be cooped up in the Gym.
WU- 5 minutes of jump rope.
Ran 1 mile
biked 5 or 6 miles.
Enjoyed being out in slightly cooler weather.

39:00 115# hang squat cleans

Can't wait to move so we have our 20' cielings, for now had to sub rope pull-ups, draped rope over pull-up bars to hang 3', 15 pull-ups per rope climb, no legs

5 rds
9 HSC 155# (kinda like a break)
45 rope pull-ups

41:08

Now I know someone DOES cares. And that someone is Rodrigo Pessoa Comment #52. He called me a fool and told me to wake up and that's just the kind of tough love I need. And shame on you coach and all the other trainers for encouraging me to do exercises wrong. I feel lost though. I need guidance, Rodrigo. What should I do now? Rodrigo?! RODRIGO!!

45/M/6'/180 HOME

TIME: 25:58

135 POUND HSC TO 12" BOX ON SQUAT X 9.
15' NO LEG ROPE CLIMB FROM SITTING POSITION X 3.

HAD TO SCALE THE WEIGHT ON THE HSC. 135 WAS HEAVY!! BROKEN SETS.

THE ROPE I USED WAS A THIN 1" THICK RETIRED FIRE UTILITY ROPE. MAKES A GRIP OF STEEL!

I WILL BE IN SAN DIEGO AND WILL TRY TO COME BY CF SAN DIEGO. I WILL ALSO BE IN UPLAND AND WILL TRY TO COME BY CF KINNICK. I'LL COME PREPARED FOR THE WOD.

I DRINK ALONE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

i already feel my forearms on fire just looking at this workout.

33/F/5'10"/154

110# HSC’s
45 kipping “see saw” towel pull-ups per round (225 total)
36:53

m/24/6'1/217

sub hi-lo hand towel pullups for rope climb but only did one ascent/round (15 PU's)

otherwise as rx'd

19:29

Lauren you are one sick individual!! Thank you.

WOD as Rx'd 21:39
27M/5'11"/172lbs

Five rounds for time of:
95 pound Hang squat clean, 9 reps
20 no-kip pull ups (gripping bar w/o thumbs)

Time: 44:21

subbed 115lb cleans and used legs on rope ascents
14:25

Looks like I should I have done 135 to be more comparable to other peoples times. Good fun workout though. I love when rope climbs come up and I am actually somewhere I can do them!

CF Pittsburgh

21:29 using 95# for the HSCs. 15 towlies per round for the rope climbs. My grip is gone.

30m/175

5 rounds:
155# hsc x 9
L-sit rope pullups x 15

22:25

So....I didn't do this wod either, here are my excuses: No rope, didn't feel like doing tons of towel pullups, need more practice on oly lifts, blah, blah, blah.
So was feeling a bit guilty for subbing the workout, so here's what I did instead:

"Vanessa feels guilty"

3 Rounds for time of:
1 mile run
15 25lb KB swings
12 Pullups
10 15lb DB Snatch, ea. arm
8 Pushups
5 Knees to elbows
2 muscle ups

Wanted sub 42:00, but ended up with 43:40
Would have went heavier with the snatch and the Swings but thats the heaviest I have right now.

Vanessa F/29/145

34/M/185
115# HSC 45 Jumping Towel Pull-ups 5 rds
14:37
Form strong on squat cleans, ready to move up in weight.

31/F/118
65# HSC 45 Jumping Towel Pull-ups 5 rds
21:47

bw 165

subbed one rope climb for 3

22:27

WOW THAT WAS KILLER!!!!!!!!!!!
3 SETS
155#CLEAN SQUATS 9 REPS
45 ALTERNATING TOWL PULLUPS
39 MIN THE PULLUPS KILLED ME THEYWERE BROKEN INTO SETS OF FIFTEEN THEN TEN THEN SOME AT FIVE. THAT WAS A GREAT WOD COACH!!!!!!!!!!!!!! HOPE I CAN GET MORE SETS NEXT TIME! J33

used 135lb x 9 and did 15 towel pullups each round

26:29

couldn't even do one 135 hand squat clean a few months ago so was surprised I was able to stick with that weight the whole workout. grip stayed pretty strong too, but probably wouldn't have if I did 45 towel pullups each round.

M/31/5'7/175
21:45
After rope climb #4 I used legs. This was a cool wod. I was torn between going fast and using legs to climb or waiting it out for grip to recover.

43yo/5'8"/184#

29:30

Not quite rx'd. I used my legs on at least a part of 6 rope climbs. That was a tough workout. I hyperextended my left elbow sparring last night so that didn't help.Glad it's over!

44:56 - I did 15 towel pull-ups per ascent (225 total) and I was reduced to singles pretty early on. This was definitely more work than the climbs would have been and I'd love for the CF big-whigs to weigh in again on how they are comparable.

Great workout though and I see a big improvement next time!

#53,

I was doing workouts without professional orientation LONG before I started doing crossfit.. and in about 5 weeks of doing crossfit i can do more physically than i ever could before, and other than being sore, have no pain in my joints.

I don't need a 'roided up meathead to tell me how to do a squat, i'll get instruction a couple times from a CrossFit pro, and then go on my merry way, and watch my form. I dont need someone holding my hand and getting paid $80 an hour to be my "trainer" when they couldn't pass a high school anatomy or physiology class, and just love to hit the gym and stare at themselves in the mirror.

Anyway,
today's workout : 17:29.. .as someone else said, many stipulations

Found a 3/4" to an 1" rope at the farm and hung it up then I used these weights they use to give the tractor more weight. The weights were these square kind of plates with a handle on one side and just a straight edge on the other. The weight was only 41 1/2 kilos (91.49 lbs) but was definately a little weird. I don't think I can get more varying then lifting strange objects. I'll have to look for some more heavy stuff, but I think those plates are going to work out great.

23:54
The climbs were killer on the grip; I should look for a thicker rope.

this was like the worst thing ever.

i definitely should have scaled the weight... each one was ridiculous and it slowed me way down. then because i was half-assing the hook grip my hands were toast for the rope climb. started using the hook grip better in round 2ish, but by then my hands were already starting to get painful. i considered dropping the weight but then i didn't.

i was definitely using my feet by the second round, and i ripped my hand open good on ascent 3 of round 4. for round 5 i switched to uneven ring pullups, 10 on each side.

altogether 48:50... very much not as Rx

Part of crossfit is being creative right? I didn't have a rope so I grabbed the tow rope out of my truck hung it in a tree and up I went. Not as far as I wanted, but it worked.

5 rounds:
9 x 155lb squat cleans(ass to ankles)
150 towel pullups
38:09
Brutal! My fingers were cramping at the end.

Notice that Rodrigo has not returned. Where are you, man? What other non-sense can you bring to the table?

M/38/215

That was a tough WOD. Grip failed before anything else.

Scaled cleans to 135
Subbed ring pull-ups x 30

Could only complete 4 sets before I ran out of time.

24:29

23/F/143

No rope available, and I can't climb legless anyway.

Modified the workout -- 5 rounds of:
9 HSC @ 105#
15 towel jumping pull-ups
18:44

It was still hard.

That would be 30 towel pullups per round.

Did 155 hang squat cleans. The were actually not as bad as I feared, but I did have to set the bar down nearly every rep b/c it was a little too much to let down to the high hang position for nine reps.

I used our 2" manilla rope and had it hanging from the top of our pullup cage a 8'6" and did 4 ascents from seated and no feet.

I did the math on the rope and I was a little short on the distance traveled compared to someone standing and starting the climb with no feet, but it was a close sub.

The new manilla rope was brutal on the hands!!

25:41 w/155# HSC and four 8.5' rope climbs from seated position, no feet

M/48/152 (Back to 2x fat--can't perform in gym at 1x)

WU: T'ai chi, 1 set

Buy-in: "Annie", anchored sit-ups, 11:35

5 Rounds for time
95# HSC
15 towel PU

25:04...just a grind.

Cash-out: 0

Done in a sea of isolation bi-s and tri-s.

Did 100# Hang Squat Clean. I thought this is the prescribed wt for women but I guess is 105# instead. Did first round unboken, then broken down to 4 and 5 reps each round.

Did 7 Ascents from 8.5ft rope standing with feet assist on first round. Only did 4 ascents the second round + 10 kipping pull-ups. Round 3,4, and 5 sub'd rope climb for 20 kipping pull-ups each round.

23:18

I'm so stoked for the WOD! Should make me pass out...in a good way. On a darker note, I'm so &^#@$!* pissed about what happened to Casey! There's such an anti-American bias in lifting! I can't believe they cheated him out of a spot on the team.

Patty and crew -- Great video. Pup is a BEEST!

I dub this one HTL - 'harder than Linda'

I used 165, big mistake; I dropped ~5 cleans, 3 at start of round 4. I did ~ one third legless climbs, no legless descents.

36.55

Stunned to see it took nearly a minute per successful clean for rounds 3,4 & 5.

Done in the grass, in five fingers - variation in terrain! Paul

26:45 5 rounds HSC's RX'D 155 lbs. sub 45 towel pullups pre round

subbed 185lb squat cleans and 10 towel pullups for 3 rounds. i just wasnt feeling it today, but did something so i wouldnt feel bad about skipping the day.

36:40

*never squat cleaned 185 before. and never did a towel pullup since i weighed over 165lbs.*

Vance

5 days into CF and that was the hardest one yet. I don't get the hook grip?

Hang clean
135 lbs 9 reps
115 lbs 9 reps
and the rest with 85 lbs
Substituted pull ups for rope climb (max out)

21:17 for time.

28/M/70/168
31:41 with towel pullups for rope climbs. Absolutely smoked and one of the hardest WOD's I have ever completed other than maybe Eva or Badger. Well Done Coach.

Yaaahoo!! Done, but didn't have the 15ft ceiling hight, so I did 3x2meter climb with out legs in the first set, then the rest of the rope I did as pullups with one hand a feet above the other. 16 reps each set.
Did 70kg's (I think is aprox 154.3 pounds) full squat clean. Forgot (or didn't read well enough) that it was supposed to be hang-squat-clean! :o/
Time: 51 min.

M/25/170/6'0

I gave it all I had but my body and mind said no. I subbed the rope climb with towel seasaw pull ups.

3 rounds + 4 hang squat cleans

31:20

My legs were shot from the previous days and my hands got massively ripped up. Otherwise I could have finished it in about an hour...

27:05
sub 45, 8' alt hand rope pull-ups each round

love cross fit,
was not able to do 15 ft rope climb so i did a lot different variations of pull ups, any other suggestions

5 rnds
sub 105# 5 reps hsc
sub beginner rope climb to pull up
10:05

m/39/180/5-7

scaled 50 lb hang squat cleans 5 sets x 9 reps
subbed 15 pullups per round for rope climb

10:45

M/26/69"/150

-HSC #115
-towel pullups

33 minutes.

also did crossfitex in the am.

M/17/5'10/200

subbed towel pullups for rope climbs. . .

TIME= 18:08

not bad for a high school lineman right?

near body weight for these lifts...I am heavy

long but Rx...58 minutes and change

glad to be done, now its time to drink and watch the olympics

22/m/180

Performed with 135 lbs and 20 foot rope. Had to feet cheat on a couple climbs.

38:54 Boo

Subbed one hour of Parkour training and conditioning. Legs still shot from past week. Think I'll take a pass on today's WOD.

Miss read this one.
5 rounds of (5)80# hang clean squats (felt good on the knee, that is encouraging)
3 ascents from the sitting position on a 11 foot rope (1" in diameter).

12:28
rd1 1:18
rd2 2:20
rd3 2:58
rd4 3:02
rd5 2:49

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
warm up
65lbs only
towel pull ups
10 min
alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Olympic 48kilo Womens Oly-lift
CFWU x3
Burgener Warm-up

WOD
A very ugly and slow :20::08
(45 Towel PU's each rd for Rope Climbs)

Was fired up after watching the Oly-lifts. But by the time I got to the gym, the effects of a long night set in. My forearms are screaming! Dropped the 6th Clean in the 4th rd, which turned every head in the gym. lol..

Bingo- "Done in a sea of isolation bi-s and tri-s", Hillarious!

Get some, Go again!

f/37

used the towel - see-saw motion (pulled for 12 reps) - standing on one leg
used 45lbs for HC

4 rounds

#131 towel pull-ups are difficult, especially when getting full extension, which you might as well get used to if you plan on climbing rope some day

David
M - 33 - 5'10" - 180# BW

BJJ x 1 hour

Recovery x 30 minutes

DROM Warm Up
CFWU x 2 x 10

WOD, scaled: Did not finish

Notes: Everything went haywire today. Scaled the load from 155 to 135, then to 115 after a round. Went arms only for the first round then gassed and started standard rope climbs in round 2. All in all felt like crap, had no gas, and was weak.

Tapped out in round 4. Have no idea what the fvck happened. That was way to much for me.

So...
Scaled HSCs to 115 lbs, and did switching towel pull-ups. Pull-ups were pretty good for the first two rounds, then I couldn't hold myself up any more and started doing them inclined.

25:44.

Grip was the limiting factor. My forearms haven't felt like this since my last judo match a few years back. Fun workout.

Never posted before. 36/M/190

as rx'd but used hips on last two rope climbs

30:42

51/M/150

Scaled to 95lb hang squat cleans, and used feet on the descents only.

29:55

Avg HR 170, peak 181, rec. 58. I tried HSC @ 125lbs. and couldn't even do one. Impressive Kelly, as usual, and great work Paul, Apolloswabbie!

Shoulder Press
4 x 147.5 x 3

Bwt:162.0
:30::46
I used the short bar 35lbs
20 towel pull ups on the assisted pullup 90 off

Anyone know what to do instead of ropes? I don't have the rope climber applience. Oh crossfit! It's my favorite to do. I tell the people in fitness world they are not working hard if it's not a crossfit. My nephew Vincent was doing a walk sport and lost his goals. I encouraged his to crossfit and he gained more self reliance of self. Not a bad way of crossfit now. God from Italy. Not Napoli (Outside jokes) =)

Victor

How much weight for women?

How about a warning when the video is not family friendly. Good grief!!! I'm trying to get my family fired up about CrossFit, but this kind of thing will NEVER help. I cannot believe anyone would think this is what the public face of CrossFit should be. Pointless profanity is just that - pointless and profane.

Clean it up! Please!

22/M/150lbs/5'6"

NavySeals WOD

Rucksack Run - 35lbs pack

5.40 miles - 49:38

24/m/5'11"/199
38:08
Had to sub 45 dead hang towel pull ups each round.

28/M/167.5

My wrist has been bothering me so oly lifts have been a no go.

Sub-Cindy: 11 rounds.

anyone else having problems opening the video clips on the site.

m/43/175

cfwu- pu

scaled 135lb hang squat clean 9 reps

ring pulu ups- 15 reps

5 rounds 21:24

m/37/235

just starting to get the hang squat cleans
3 x 95lbs x 9
2 x 105lbs x 9
5 x 45 jumping towel pullups
29:52

M/36/185

135# HSC (BROKEN UP 3)
45 TOWEL PU (JUMPING)

45:30

WoW, I'd love to see a video of someone doing over 200 towel pullups...I don't even know how thats possible! I'll be scaling this one done a bit, haha...or else I'd be at the gym for a few hours, lol

33 yom 230 bwt

bike 10 miles

1st wod from crossfit games
5rds of
275lb deadlift 5reps
10 burpees
time: 7:45

2nd wod pulled from the hopper deck
150 kettleball swings for time (subbed 55lb db swings)
time: 12:32

bike 10 miles home

Although I feel stronger and in better shape, my times/weights do not show it. I can rarely do the Rx'd weight. Help!

1st rd: 135x9 HSC, couldn't do more than 3 at a time. 3 sets of 15 close-grip pullups with 40# assist.
2nd-5th round: 115x9 HSC, again couldn't do more than 3 at a time and not more than 2 at a time the last two sets. 3 sets of 8 close-grip pullups with 40# assist 2nd and 3rd sets broken.
Pullups seem to be getting better though.

Total time: 60 minutes.

Forearms were preventing me from finishing faster for the most part.

47 / 173

Did Brutus per the video. Weight was 70 pounds as rx'd.

time 35:40

23/m/170

As rx'd, I was determined to do this one as rx'd no matter how long it took.

5 rounds
155# hang squat cleans, 9 reps
3 legless rope ascents, 15 ft (I used legs to get down)-didn't know if I was allowed to or not but my hands couldn't take going up and backdown again.

31:02

Going in to today, my PR for hang clean was 145 lbs. I ended up getting 6 at 155, all singles in the first round. After that sets of 6 at 135lbs for rounds 2 thru 5. Also scaled towel pulls to 30 per round. Still took me 43:57. Happy with the cleans though. And happy to have this one behind me.

44:53

Subs:

135# cleans
45 towel pullups per round

37M/5'10"/164.5#

Warm-up: 100 SU + 50 DU; CFWU (minus PU) - 3 rnds; HSCx1 45-95-135-155.

60:25

Sub'd 45 towel PU per round for rope climbs.

Started at 155# for HSC until rep 4 of R3. Bar pushed me backward while in the squat and somehow bent/sprained my L-wrist. Had to decrease weight during R3 until my wrist was somewhat comfortable at the hang. Finished R4 and R5 at 95#.

Don't have the proper facility to do a lot of the CrossFit the way it's intended to be done but, we make it happen. Had to do all the hang cleans in the gym then move outside to some ropes.

Hang Cleans 95lbs 5 sets of 9 time 12:50.

Ropes 6 climbs 14:22

Been doing the CrossFit for about a month and a half now and LOVING IT!!!!

135lb hang cleanx9
Subbed rope climb with 15pu, i wasn't patient and didn't do any research on a good sub for rope climbs. total time 24:17.

CF is awesome, have a good one guys and gals!

29/f/115

95# clean
sub: 30 pull-ups

33:58

pre: 10k run (52min) + wu2
post: nice easy walk home

geeez this workout damn near killed me. i almost quit on round 4. thanks to eric's coaching i got through it. probably should have rested more after that 10k.

M/54/6'2'/193
Heavily scaled downward.
10 towel pull ups/10 35lb KB Hang cleans for six rounds
16:30
Still sore from first 2 WODs.

155# power squat clean, 15 towel pullups per round.

32.29m

1)3.50m
2)7.24
3)7.22
4)6.28
5)7.23

M/39/185

Five rounds for time of

155lb hang squat clean, 9 reps

30 towel pull-ups

About 37 mins... My watch stopped part way through so I estimated my time based on the wall clock.

More better faster

m/45/5-8/150

5 rounds for time

9 reps 155# hang squat clean
23 reps towel pullup right hand hi
23 reps towel pullup left hand hi

32:45

Had to drop DEEP into the hole to catch the bar on the 4th and 5th sets of hang squat clean.

After 140 towels I just couldnt hold on to it anymore...switched to reg pull-ups. The last set of Hang Squat Cleans is what I would describe as torture.

52:08

42/M/145

95lbs. cleans
30 towel pull-ups (killer)
5 rounds

13:41

after a 15 mile bike ride and then 5k (3 hr delay, then WOD)

I'm out.....

Saturday AM Class at Brand X

Runny Cindy

As Many Runds as Possible (AMRAP) in 20 minutes

400m Run
3x
5 pull ups
10 Push Ups
15 Squats

I was 8 squats short of 2 rounds.

5 rounds of squat clean at #135. Can't use #155 or I would of had a stroke.. 210 towels pulls ups. All assisted by jumping or pull up machine.. This WOD was a basterd, no grip, forearms and elbows feel like spaghetti.. all these pull ups lately are killing me. Took 32 minutes. need a 2 hour nap.. M/5'11"/225lbs/45...

M 29 6'2" 183 lbs

WOW!!.. that is all I have to say. After the first 3 rounds, I was kinda like... are they serious? My gym closed one HSC into my fifth round. I was doing a round in about 10-11 minutes though.

4 rounds = 42 minutes

HSC were getting better form at the end, I did LINDA two days ago.. still hurting.

Awesome NO NAME!!!

5 rounds for time

Subbed 145 pound Hang squat clean, 9 reps instead of the 155 pound.

Subbed 45 towel pullups per round instead of rope climb.

Total Time 46:00

This workout destroyed my forearm, grip, and oddly enough my fingers as well, but it was fun!

Is it typically better to scale weight or reps?

37/m/5'11/160

sn: 6x1 100#

Five rounds for time of:
115 HSC, 9 reps
6 ft Rope climb, asissted, 10 ascents
24:34

1:00 of 45# jumping squats, 24 reps

M/29/220/6'1

Did one Round at with The Pack:
115 pound Hang squat clean, 5 reps
15 assisted towel pull ups, 3 sets

Realized there was not way I could do 225 towel pull ups so I listened to the wisdom of the Garddawg, and Puppied up.

Four rounds for time of:
90 pound Hang squat clean, 5 reps
15 Towel Pull ups 1 set

27:46 (that's with the Pack Round)

So I was somewhere in between puppies and the pack. I'll have to live with that. I still have a problem getting the bar on my chest in the squat positions, so my wrists were really tight, after reviewing the video of Sage I think I need to stick my elbows straight out in front to solve this?

Soldier asked my how to do a deadlift and I gave him the Pavel answer probably TMI, I don't know the Rippetoe answer, I felt so honored, either it was my wrestling shoes or I must have looked like I knew what I was doing..."it's gotta be the shoes!"

What we need next is a WOD with some squats in it!

Wow, this one was totally insane!!!! I started out with the 150# cleans, but honestly I need alot more practice, in the second round I fell flat on my ass on the first one. Not the first time I've fallen on my ass, and I normally get back up, figure out where I messed up, and correct and keep going, but I was working out in a globo gym away from home, so I switched to front squats. I probably should have scaled down the weight, and increased the reps hindsight is 20/20. I did a mixture of towel pull ups and rope pull ups. This was very brutal and humbling, I have to suck it up, swallow my pride and start scaling down workouts when there are exercises I am less familiar with. More important to develop the good form and familiarity, then the increased weight and speed will follow.
My pathetic numbers are:
1 Round 150# Hanging Squat Cleans + 45 towel pull ups
1 Round 150# Front Squats + 45 towel pull ups
3 Rounds 150# Front Squats + 45 towel/rope pull ups
1h07m13s
Only in CrossFit can you do 225 towel pull ups and feel like you should have done better.

CFWU x 3 (minus PUs and dips). Did 15 jumping muscle-ups, raising ring height at 5 and 10. Also tried 3 attempts at real muscle-ups, and while they were all failures each time I was almost there. I need to get to the transition faster I think. Still thinking I can realistically get them down by the end of the month. As a side note, I really need to remember my tape. Didn't bring any today, and my wrists got nicely ripped up, especially after the real muscle-up attempts. Also warmed up with 95lb x 10 squat cleans.

Scaled the WOD a bit. Did 115 lb squat cleans, as my form in the past had been shakey. Also, no rope, instead I hung a towel on a PU bar right next to where my grip would be and put one hand on bar and the other 14"-16" lower on the towel. Per round, did 15 reps with left on bar/right on towel, 15 right on bar/ left on towel, 15 left on bar/right on towel, and 1 right on bar/left on towel (so a total of 60 per round). Got some funny looks today, which I always appreciate. Time estimated on wall clock.

Approx 55 min.

The towel really worked the grip, so much so that my hands were tired after the 2nd round. Pulling muscles are quite dead, which feels great. Despite how long it took me, something about that particular configuration for PUs kept my heart rate up throughout. I was extremely pleased that my form for squat cleans was good from beginning to end, so I have far more confidence in form and will be bumping up the weight.

Thanks again, Coach Glassman. Really enjoyed this one.

Take care!

m/33/70/190

23:41
That was the first time i have climbed a rope to 15'.When I started to warm up i really was not sure if i could complete this wod.I had to go buy a rope from a surplus store and used a tree limb in my back yard. Limb was at 17', the knot i climbed to was at 15'8" but i started from a standing position.That was tough for me. Squat cleans were break time.

A little typo in my last post. Supposed to read:

Per round, did 15 reps with left on bar/right on towel, 15 right on bar/ left on towel, 15 left on bar/right on towel, and 15 right on bar/left on towel (so a total of 60 per round).

as rxd.....14:49.....jb..

32/M/69/204

Completely vag'd out on this one. Got thru the first set of cleans (scaled to 95# even!) then the first set of 15 towel pullups, and my grip was gone. Nada, zip, zilch, nothing left. I tried to get some more, but could only muster 4 more before I couldn't even hold myself up on the towel. So I quit and did some hang squat cleans (my form in that needs work as well) and some grip work, completely depleting my forearms of any usefulness. Then followed that up with a 4-miler in 31:59. Good cardio, bad Crossfit. Can't always get what you want...

#172 Victor

If you're the 172nd comment asking what to do for a sub...

What you should do is read the 171 comments before you.

In fact, you only have to read the first 4!!!!

READ!!!!

Anyone have this problem? When I was doing the cleans, it seemed I wasn't getting the bar into position along my colarbon/clavicle, but instantly kept it supported by my wrists? Needless to say, after a round or two of that, it was quite troublesome...Seemed like I just couldn't get the bar to rest, that I felt like I had to hold it...any thoughts on how to remedy that? THanks...

13min

no barbell or weights.... used 2pood kettlebell 18 reps 5 rds

10 pullups 5rds

bout 15 minutes

did 135 on the cleans and 5 sets of 15 pull ups and 10 pushups...still sore as hell from last week

CFWU x 3

Wod: Sub'd in 115lb HSC's and 15 Towel Pull-ups

Time: 28:03

My forearms are on fire right now! The squat cleans smoked me as well. Towards the end I was breaking them into sets of 3. Awesome wod, cant wait for tomorow. Will the legs get hit again? muahahaha

scaled to 109# HSCs and alernating towel pull-ups with a little jump for each rep.
26:50

34 m 200

As rx'ed for 3 rounds then my hands were done. I'll do the next two round before tommorows WOD.
As a side note it seems as the years have gone by and CrossFit has been growing, we have added a lot of cry babies. For those that are new remember coach's words.... 3,2,1 go. They will never do you wrong and always make you look like a champ.

scaled cleans to 135#, my form on cleans has been preety crappy of late and it was a smart move I believe.
For the rope climbs I stole the rope from the tricep extentions and did 6 switch-switch pull-ups to equal 1 rope climb. After the 6 pull-ups I had to get off the rope(to simulate 1 climb) and if I could do only do 4 and came off the rope, I couldn't do 2 more to get 6, I had to start back at 0( because you wouldn't stop 2/3 the way up, then come down, and then go up 1/3 and call it = to 1 rope climb)

24:57, the grip monster got me. All breaks do to grip, cleans went very well. Form is back where it should be. Good stuff.

m/34/6'/272

i did the first set of cleans w/ #155 the last 4 i scaled back to #135. i also subbed jumping towel PU's for the rope.

my time = 28:17

m/36/104kg/196cm

Puppies:
did 5 rounds for time of: 8 min
30kg Hang squat clean, 5 reps
3 Beginner Rope climbs

i am just a beginner of crossfit so i take the time for the hang squat clean to do it correctly
i assume that 3 beginner rope climbs are meant as 3 times climbing up and down?

i did rope climb with a robe, my shoulder and feets on the ground, pulling up till i can stand and than lowering to the ground.

still catching up a bit. did isabel as rx'd for the first time today then rested a while and did karen.

isabel as rx'd: 6:08 (all power snatch singles)

karen as rx'd: 5:29 (pr 80 20 15 15 15 5)

9 squat cleans 135#
35 pullups (1st set did 45)
X5
40 min

Jeff-
Skipping this one for NW Burn foundation CF Competition.

42/168

Been away for a week and this was a tough WOD to come back to.

Round 1 - 155 lb. HSC & 45 towel pullups
Round 2-5 - 135 HSC & 45 regular pullups

1:03:10

40/M/164

CFWUx3-pullups

Seeing as my last PR on the clean was 95#, I decided to do clean practice. New PR: 110#

Towel pullups 9x5, grip is now toast.

Just to throw some metcon into the mix I did 150 squats for time-5:11. Need to get stronger there.

27/6'8"/215

Subbed 45 towel PU

38:20

Wow is all I can say...

Bwt: 165

Subbed 3 ascents: 45 Towel Pullups (should have waited for a rope to climb!)

46:39

Been a while since my time has been over 25 mins. Very humbling Coach, thanks!

24:26

subbed 5 rounds:
135# hang cleans
30 strict towel pullups

I would really like to string out a huge line of sailor/soldier/fireman/cop-like expletives but I'm too effin' tired. I embarassed myself on this one, I had to scale it so bad. And time was a factor? HA

One hint: don't use dynamic climbing rope. Even if you have knots in it.....Shredded my grip almost immediately. It HAD to have been very hilarious watching me try to set this whole "yard gym" up, throwing the rope tied to a weight into a big tree over & over & over.....that was warmup enough!!

Not doing that one today...I woulda have to sub way too many towel pullups.

Did instead:

100 pushups
100 situps
100 squats
100 lunges

time: 8:03

Now, leaving home to go see if my fellow Quebecker GSP will keep is belt against
Jon FITCH in UFC 87.

GO GSP GO!!!

Subbed:

Wall climbing day, plus
3 rounds x 3 rope climbs until failure without legs
3 rounds x 9- 35# hang squat clean
1 round x 9- 85# hang squat clean

M/27/205

sub

did the HSC's at 155# but left the climbs out. Worked on muscle-ups instead. Forms getting better. Still not right though.

it was actually an hour
and my max on the bar was 100lbs
Alef

29 yom, 180 lbs

36:45

15 pullups for each rope ascent

5rounds of:
115# Hang Squat Clean 9 reps
5 Muscle Ups rnds 1 & 2, the 3MUs for rnds 3 - 5.

32:17

M/46/145
CFWU
1 round of;
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 2 1/2 ascents
4 rounds of;
135 pound Hang squat clean, 9 reps
15 ft Rope climb, legs wrapped like an octopus on a caffeine drip, 3 ascents

32:23

Couldn't hold onto the 155 lb bar after the rope climbs. Grip is fried and my forearms are DONE.
P.S. Don't peel potatoes after this WOD. Danger.

M/12/70

Did a scaled version of the WOD. They are as followed;

Three rounds
35# hang squat cleans - 5 reps
beginner rope climb - 2

WOW...this was a gooder

35/M/6'/200

5 Rounds of
135 lbs Hanging Squat Cleans - 9 reps
Rope climb 3 ascents to 15 ft

49:30

Out of practice on my cleans so sub 135 lbs instead. Did first and second rounds of rope climbs with no legs but from standing, not sitting. Rounds 3, 4, and 5 were mostly with legs

Need to Practice Cleans and **TAPE** my fingers and hands next time. They're a mess after so many rope climbs. Can't wait until this one comes up again. I loves it!

85# hang squat clean
mixed pull-ups (10 per round)/ rope climb from the ground/ full ascent (3 ascents total during workout)

5 rounds/ 10:13

just watched the mens gymanstics event.
oh. my. god.
Olympians on rings is awe inspiring...going to go practice my pathetic MUs now! ;)

55# hang squat clean, towel pull ups 5 reps per set. wow that was tough

Anyone going to the CF Challenge in Portland?

45/76"/190

subbed 95# HSC
subbed 15 pullups/rd for rope climbs

17:14

SUB 95# sc
SUB jumping towel pu

38:38

M/38/150

age 18 bw 170
42:53
135# cleans-scraped the crap outta my shins after the bar slipped in start of the fourth round
jumping towel pullups starting with 3rd round

brian, we need a rope

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Hang squat clean 45lbs x 5-5 65lbs x 5 95lbs x 5 135lbs x 1

135lb Hang squat clean: 9-9-9-9-9
Towel Pull ups: 30-20-20-20-20
Time: 33:17
Foam roll after

Watched the women's clean and jerk this morning for inspiration...

It TOTALLY made me feel like a little baby girl when I actually saddled-up to the bar for the WOD.

I am glad nobody was at the gym to see me attempt 155 lb cleans. I don't think I will ever get the motion correct (getting the bar in that perfect nook on my shoulders with my back arched just right so that I can actually get into the front-squat position while the bar is still moving up - definitely a move made for more compact bodies).

About half an hour practice with various weights to re-introduce my body to cleans...
3 x rounds of:
115 lb half-squat cleans x 9
160 lb towel-pull-downs on a lat machine x 45

Me and Mr. Grip are not speaking any more. It took me 10 minutes to get my door open using my feet.

My summer inconsistency is coming back to bite me in the arse.
First round was 115-pound hang squat clean, other four rounds were at 105. I did 25 regular pullups, four rounds.
Time = 45:46. Ouch.
But I figure it's better to post our failures as well as our successes.

CFWU (5 p/u's and 10 dips per round)

135 first round, 115 last 4 rounds
30 towel pull-ups per round, alternated high/low hand every 7-8 pull-ups

39:27

#212, Mr. Chad. You did not help me. I like to do crossfit and tell everyone how crossfit makes you strong like I am. I wanted to ask a question to make myself stronger. I am from Italy and hardly can tell what do right most of the time. You prospects of lifes work is strange. In the tomorrows to come, please represent our crossfits as strength and not you. From Italy,
Victor

30min w/ 1 rope climb left in the 4th rd. Got a call the finished. Cleans felt good the rope killed me.

Joe #213

I used to have the same problem. Here is what I did to fix it.
I racked the bar and took off all the weight. I then grabbed it on the rack, got my elbows in the right position and lifted the bar off the rack and let it rest on the front of my shoulders with my wrists bent and the bar aligned with my clavicle. I proceeded to do this over and over again, adding weight every time until I reached 155 lbs. I then started the whole process over again while doing hang squat cleans and finally hang power squat cleans. Somewhere along the way, the necessary neurological and physiological adaptations occurred and I no longer have this problem. Needless to say, if you're supporting that weight with your wrists, your elbows are not in the right position and the weight is going to pull you forward. Keep practicing and this common demon will disappear

Scaled to:

45 reps of 135 hanging squat cleans for time.

22:05

I needed the practice on this lift, so I'm glad to see it come up. *Note to self: Energy levels low from rock climbing today.

33:08

M/44/165#/6'1"

Thanks to CCT Joey and Crossfit Chaos in Louisville, KY for the awesome box in which to do this WOD.

Subbed 135# Hang squat cleans (most weight ever for me on HSCs!).

Never used my legs on the rope climbs until the very last one (when I almost fell off the rope and stuck my foot out to step on the top of the pullup bar below me!)

Time sucked = 43:03, including many lost minutes to replace tape and bandaids for the ripped and bleeding flesh of my palms and fingers. Note to self (and others!) use work gloves, softskin leather gloves, ANYTHING, when you do the rope climbs from now on.

This was the most mentally and physically challenging WOD in the 7 months I've been doing crossfit. At the end, just before my last 3 rope climbs, I kept saying to myself, "I am SO PROUD of you!" Thanks for all the hard work and encouragement, people! Go getcha some!

No heavy weights at home so I subbed todays WOD with this one from CrossFit Plano Thanks Mon July 14

Warm-up
3 rds
Samson Stretch 20 sec
sit-up 10
back ext 10
50# Twisters 10
Knees to elbows 10
1/2 Pood Kb Swings 10

Four rounds for time of:
5 Muscle-ups sub 4 pull ups + 4 Dips 5 mu = 20 pu & dips
50 Squats

1- 2:29 All reps unbroken sets (big deal for me and pull ups)
2- 5:36
3- 9:28
4- 14:11

after I finished I did a set of 10 pull-up to make up for the ones I had to jump for.

I started CrossFit in mid July and I am lovin' it so is my wife.

M/34/6'2"/190#

AM workout

Jumping Muscleups (my very first ones!) x 5
5 Kipping Pullups (also a first) x 5 sets
GHR x3 x 3 sets
GHSitups x5 x 3 sets

PM workout

Snatch 115 x3 x 3 sets
Power Clean 155 x 8, 7, 5, 5, 3, 3 mixed with towel pullups x5 and kipping pullups x5
OHS 65x3x3
RDL 205x5x3 mixed with cable rotations 100x8x3
Seated Calf Raises 160x8x3
28:45

2.5 hours later and I'm still sweating!

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents SUB 45 Jumping Towel Pull-ups

82:05

46:38 sub 15 towel pullups per rope climb

my grip has left the building.

Ouch! I had to scale this one, and I also didn't have a rope to climb. By the way, did this hurt anybody else's shoulders?

115lb HSC
225 alternating rope pullups

18:58

Could not finish. 10 rope climbs and my hands are cut to pieces. This is crazy

subbed 10 slightly offset ring pull-ups per rope climb. wish i had a rope...

:42::27

#253 I know I didn't ask the Q, but thanks for the answer.

First time with this

95lb HSC x 9 reps
15 towel jumping PUs x 2 reps

25:00

m/38/191/70"

Couldn't make it to the gym today, but made it to the track. Did 4x400 with as much rest as necessary. 1.21.6, 1.21.6, 1.25.8, 1.28.5

Then did four runs or the bleachers. 1.44, 1.29, 1.29, 1.25.

Also did vert jump after. 19.5"

Will have to make up today's WOD.

My wife and I welcomed a future crossfitter into the world on 8/7/08 - Mary Ellenor Hupp.

Today was my first workout back since the Mary's birth. What a workout to come back to! My hands are going to be hurting tomorrow.

Total time: 34:36

Sub's 45 towel pullups in rnds 1-3. Sub'd 15 towel pullups in rnds 4-5.

Subbed 108lb to 75lb feel like a big ol wussy.
took me 37?

Subbed to 90 lbs for hand cleans & jumping towel pullups for rope climb

5 rounds: Hand Cleans - 9 reps & 45 towel pullups

Total time: 43:48

m/28/220/6'0''

Scaled. This WOD screwed me, because I have a rope at home, but no weights. So I opted for the weights and towel pullups

135#, 15 towel pullups, 5 rds.

20:40. The hang cleans killed me, need to work on form.

ALSO, anyone have a reccommendation for rope size? The rope I have is 3/4", and it seems JUST big enough to climb, but not big enough to not hurt. I can do it, but a thicker rope would be better.

27:07 used my feet on the rope climb

Had to scale this down to:

5 rounds for time of:

125 pound Hang squat clean, 9 reps
15 pullups

24:31.532

Started zoning this week and I'm beginning to see a little bit of improvement. I hope to see this WOD come up again once I get my nutrition in order, some blubber off the belly and some more muscle tacked on.

As Rx'd:

~12:47

Broke HSC's in 3's from the start. Plenty of rest between each rope ascent. Last one was frightening.

had to sub alt grip pullups
on a short length of rope for
rope climbs, 15/climb

HSC as rx'd

time = 40:42

lost some skin off the hands on this one

today's workout: cfwu, cl/J final weight 3x 50 kg, Karen in 9:16 min, finished with handstand practise. total training time 53 min.
have fun, Johan

m/39/5'4"/141

100# hang squat cleans, 9 reps
no rope -- slung a 3/4" diameter nylon rope over an 8' pullup bar, attached a 33# plate to the end of the rope and pulled the weight to the bar hand over hand for 30 pulls per round.

5 rounds -- 17:23

well, I meant above that I had no 15' climbable rope

5 rounds for time of...

85lb hang squat clean
10 pullups

12:36

at 5500 ft above sea level

100lbs subbed for 155(it was just to much although I did try it)

Towel pull ups subbed for rope climb

10:35

sub'd towel pull ups
HSC as Rx'd
37:43

M/35/188

5 Rnds
155# HSC / 45 seesaw towel pullups

23:45

Tough Wod. By the third round I had to do the HSCs in sets of 3 even with the hook grip and chalk. All cleans were below parallel. Very proud of my clean form today, it seemed like it was just the right amount of weight. I went through 3 towels on the pullups.

F/37/5'4"/141ish

2 hour bike ride with a friend.
Rope at local playground was too thin-skipped workout.

Ok, this sucked-- BAD!!! I tried 155 and 135 and couldn't handle it. Bumped down to 115 and that was manageable until the towel pullups-- DUDE. The forearms burned and lost alot of their strength form the pullups. Either way, STRUGGLE-- 26:48 even when scaled down. this didnt help morale....

That was the first WOD since I started doing Crossfit that I didn't enjoy, those towel pullups are brutal and destroyed my fingers!
Only did 20 pullups per round, and dropped to 88lbs on the hang clean squats to focus on form (knees were already shot from cycling 45km with a killer headwind yesterday).

Questions:
Can you kip during the towel pull-ups?
Do you have to grab each end of the towel? Or grab just one end, with a hand over the other, so it feels closer to holding onto just ONE rope?

Scaled:

95# HSC, 9 reps
10ft Rope Climb, 1 ascent

M/33/200/6'0"

Oops, forgot to post time.

#285 time: 20:26

age 42
bwt 215#
time: 38:39
did not like this workout. my hands are hamburger meat because my rope is very rough.
did hang cleans only, not much of a squat.

5 Rounds of 155# HSC + 15 Towel Pullups

Time: 24:37 - the last set of towel pullups were not true dead-hang pullups. a grip limiting WOD for sure.

Hey, thanks for posting the pic. My girlfriend surprised me with it! Being stationed in Naples has been a luxury; for fun we tried some hand-stand push-ups at Herculaneum --the village on the sea destroyed by Vesuvius in 79 AD -- at the almost fully preserved ancient baths and gymnasium.
I will enjoy this WOD tomorrow...

Scaled the clean weight to 115
towel pullups instead of rope climbs
Took me about 30 minutes. My traps are sore but I don't know if it was from work or this wod

2 mile run..
the
5 rounds
9 105# hang cleans
10 Dips
7:30
then
50 Sit-Ups

WOD ;60k hsc, alt/see saw towel pull ups x15,5 rounds,
21.35.
pure pain,brilliant,grip wiped out,fingers aswell.people in the gym think i'm a nutcase !!

M/28/165/6'0"

I scaled this one down... Way down.

5 rounds of
85# hang squat clean
45 assisted pull ups (pulling 83#)

39:20

Props to the big dogs, this WoD was harsh.

Tried this one today, using Brand X scaling to make it:
5 Hang squat clean @ 115lbs (51kg)
3 rope climbs (some without feet, some (most!) with)
5 rounds
12:16
Good workout that - could have done it with 9 reps of HSC though.

60kg Hang Squat Clean
30 reps for time

13:16

Yesterday was a day of subs, just when I thought I was nearing the firebreather level, I am pushed back down into my place. Started the WOD with the CFE 30:20 Bike tabata. Then attempted WOD as rx'd. Not happening.
5 rds
95# HSC
15 towel pulls x 3

31:26

Last few rounds were broken HSC and assisted pull ups.

Thanks for the random acts of pain CrossFit

m/24/6'2'/225

21:30

30/m/200

23:51 modified

#135 hang squat cleans
only 15 towel pull-ups each round

that proved to be plenty.

M/25/5'11"/170

5 rounds
sub'd 115# hang squat cleans, 5 reps below parallel
towel pull-ups, 1st round 12 reps, next 2 rounds 10 reps, last 2 rounds 8 reps, many broken sets
15:32

I greatly underestimated the difficulty of towel pull-ups, was reduced to breaking them into 2s & 3s after the 2nd round. The towel I used was pretty small, next time I'll use a large thick one, should be somewhat easier. I now have blisters in odd places like the sides of my thumbs & my fingertips.

Couldn't help but notice, the site has been averaging 500 to 700 comments each day except for rest days recently, todays was unusually low....seems like a lotta people decided to skip this WOD?

This was a "back down to Earth" WOD for me. I had delusions of grandeur. Planned to start with a first set of 135# HSC, then move on to 155#. Then, I woke up...

Started with 20min light jog on treadmill.

Round 1: Racked 135#. Held it at waist level, and chickened out. Re-racked 95#. Did all 9 reps in one go, good form. 15 towel pull-ups.

Round 2: 115#. Did all 9, but with considerably more effort. Form still good (lost one rep, got too far forward and dropped the weight). 15 towel pull-ups (subbed in 10 jumping)

Round 3: Repeat of Round 2. Only subbed 15 jumping towel pull-ups.

Round 4: Tried 135# again. First go failed. Power cleaned the weight back up, did 3 reps at 135#, but form was poor, not going low enough, more like a regular hang clean. Went back down to 115 to finish set. 15 towel pull-ups. (5 jumping).

Round 5: Gassed. Considered calling it a day, but instead went back down to 95#. Did 9 good reps, good form. Finished with 15 good towel pull-ups.

Total time: 21:58 (stopped clock for weight changes).

29m/155/70"

21:29
#115 hang squat cleans. dropped weight to focus on good form.
20 towel pull ups each round.

Buttercup version...and went really low on weight both to focus on form and because my legs are still a little sore from last weeks squats and snatches.

3 rounds...9 minutes:
5 hang squat cleans (13 lb bar)
10 Towel pull-ups

When i was done i played around with the pull-ups a little more (got my boyfriend to do a few) and I did a few negatives.

Hang Squat Cleans: First time with any kind of "jump" in the lift.

Pull-ups: I sat on floor indian style holding towel attached to bar. Pulled up body weight without assistance from my feet. I couldn't lift my feet but didn't use them to push off of either.

Subbed down,a day late.

90lb hang snatchs and 9 towel pull ups. (used the rope thingy thats for tricip curl after the globo-gym's frou-frou towel made ripping sound)

14.32 min. Followed immediately by 5k run (30.52 min)

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

This one was too tough for me…. Subbed

3 rounds of;
111# Hang squat clean, 9 reps
12 reps towell pull-ups (last round jumping w/descends)

31/m/170

cfwu x2 (minus pu)

subbed 135lbs for sqaut cleans, and 45 reps of towel pu (turned to jumping towel pu after 1st round). for 5 rounds

29:46

Modified scaled
in my backyard 3 Rs
155# hang squat cleans
15 PU

the squat cleans were ugly

5 rounds ..
155 lb hsc's
30 towel pullups
43:45

37/6'2"/195

We were out camping this weekend, I'll have to make this one up on Monday. We just got in from camping and all I'm going to do tonight is take a long needed shower

So here is the family crossfit camping workout that we did this weekend while out in the wilderness. The crossfit wife, grandma and my crossfit kids were all in the river swimming along with the dog. I'm upstream about 100 yards around a bend fishing. My boy comes running up a wooded trail yelling to me that the dog got caught in the rapids and disappeared. I take a spill beelining it for shore, throw down my gear and sprint down the trail a good 100 yards. The downstream section was covered with a 10-18ft tall boulder field so I proceeded to jump from boulder to boulder until I could see them. Up on top, I see my wife downstream from where the dog was just before the rapids drop off to more white water. The dog is stuck dog paddling inbetween two boulders in a V in the rapids with no exit as the water was rushing through them below the surface.

The dog had the look of death in her eyes when she looked at me, having been paddling for a good 5+ minutes at this point. I hesitated before jumping in to try and make a last ditch effort to call her back to my side of the rapids. She turned and started swimming my way and the current whipped her back downstream further. I yelled for Cara to grab her as she flew by. The wife reached out with a Crossfit grip of death but the moss on the rock she was standing on caused her and the dog to flip over into the white water.

As I start jumping down their way across the boulders, I'm looking for them both and making a decision of which one I'm going to have to go for. Cara popped up and grabbed a mossy rock and performed a muscle-up to get herself out. I approached the dog still paddling for her life and kettlebell swung her up and behind me. At this point, a quick survey of the situation was that everyone was.

It was a trick getting out of the boulder field but everyone was fine other than some bumps and bruises. It just shows that anything can go wrong for any of us at any time.

I'll be making up this WOD on Monday. It looks like it is going to be brutal!

Great story, Brent #308.

This WOD was sick. Been travelling for work for a few days and this was a brutal welcome back. Did all rounds with 155 lbs which crushed me. Sub'd towel pullups and having done legless rope climbs I don't care what the FAQ says. 15 towel pull ups is not a fair sub. It was much harder to do those pull ups. Anyway, I finished sweat soaked and drained in 57 min.

Heavily modified

105# on the Hang Squat Clean x 9

Subbed Towel Pull-ups, 3 x 15; broken into 5s

F/38/5'6"/140

21:48
(5 rnds: 65# hang squat cleans, 9 reps; towel pulls with feet on barrel, 3 sets of 15 reps)

M/40/5'11"/180

22:16
(5 rnds: 95# hang squat cleans, 9 reps; towel pulls with feet on barrel, 35 reps per rnd)

Back ater about a week of moving an entire home and a dojo. Took time from unpacking for the WOD.

CFWU minus pull=ups
Puppy version, modified even more (No rope, and the gym I worked out in didn't even have a real chinup bar- just the nautilus type.

4 rounds for time of:
5 rep 55# hang squat clean (gotta go much havier next time)
5 rep pullups (last two rds assisted with a toe hop) 6:40

M/37/6'2"/240

Had to scale this one down a LOT...

3 rounds, 115 lbs, 15 (jumping) rope pullups per round...13:06.

Nic - 27:19, towel pullups (225). Dropped the weight on broken sets so I cleaned the majority of it from the deck. Had to stop twice to re-tape the towel as it just about ripped.

m/33/211/6"0

Not as Rx'ed

used 95# for squat cleans, and only did 15 reps for each set of towel pull-ups, and only did three sets.

14:18

practiced turkish get-ups afterwards.

http://www.cartmanager.net/cgi-bin/cart.cgi?ViewCart=wrsstore&Submit.x=60&Submit.y=14

Another source for a rope - $25 plus shipping for 15' of 1.5 inch manilla hemp. Paul

Probably one of the most mentally tough workouts I have ever done. Thanks Crossfit.

No rope.

Did 5 Rds

155 pound squat cleans 9 Reps.
45 towel pullups without kipping.

Towel pullups were definetly the hardest part of this workout for me. That's 225 towel pullups, that's crazy

33-M-230

12'14".44

used rope pulldown

Modified...3 rounds.

m/36/5'8"/185

used 105#s and did 30 kipping PUs 5rnds 20:03

used 135 and alternating towel pullups at 8 reps per ascent which probably wouldn't equal 15 feet.

18:54

31yof/126/5'6"

55lb cleans/close grip pullups
37:03

34yom/170/6'0"

135lb cleans/close grip pullups
43:50

done 8/10
scaled down to:
5 rounds:
95 lb front squats 9 reps
15 dead hand towel pull ups

18:19

30/m/5'10"/225

scaled it...

5 rounds
135 hang squat clean
90lb pulldowns -- 45 reps

I should have done towel pulldowns instead, but did not have a towel

m/31/5'9"/171

scaled down to 135 Hang squat clean
and 90lbs close grip pull downs (don't have rope to climb in gym) 45reps.

39:00

m/27/5'8/150

so i had to scale this big time.

5 rounds
85lb hang squat clean
15 towel pull ups

30 some minutes. this one was tough. i did a bunch of climbing this week as well so my arms were fried as is.

155lb/22yrs

As Rx'ed:
47:30

done yesterday 8/10/08

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work, then back to the big box in the evening for

400m run, cfwu, box jumps, practice towel pulls, warm-up cleans n hang squat cleans,

WOD:
5 rounds for time
9 x 105# hsc
45 x towel pull-ups
time = 29:17

slung towel over the smith machine right next to the power cage n squat rack. shredded the towel i brought to the gym. had to get a new towel in the middle of rnd 2 and that took a good 2 minutes at least but i kept the clock running. grip slipped and i lost the bar on the last rep of hsc in rnd 4. hilarious. couldn't help but laugh out loud at my sorry grip. then as i wuz struggling somewhere between rep 10-15 of towel pull-ups some meathead decided he would just jack the barbell and squat rack for his half squats. rep 40 of towel pulls for round 4, he finally asked if that wuz my stuff in the squat rack he had just set up in. "yeah that's my stuff" so i lost more time movin my stuff over n setting up the power cage bar for the final 9 hsc. but i still managed to keep it under 30 mins, woohoo!

48/m/140
sub 115#, rope lat pull down machine 100# x 12 x3
34:00

Could have gone faster if I had gone in with a better understanding of the hang squat power clean (how do you say that in German?) but as it was:
5*(9*155lb HSPC + 15*Pullups) = 33:49

Yikes. Scaled back a bit here.

THREE rounds for time of:

135 pound Hang squat clean, 9 reps
15 rope pull ups (hands hurt)

16:37

M/36/140
1st Annual FF/Police CF Challenge
2 Person Team Event w/ Jeff, 88# Fran, 4:14 for me & 2:37 for Jeff, 6:51 combined time.

Individual Event, basically a fight gone "really bad" 15 stations, 60 sec per station, 10 sec in between stations.

Had a great time, thank you to everyone involved in organizing & running the event. Can't wait til' next year!

M/215/6'2/25

Used a tricep ext. rope usually used as a cable attachment as I did not have a rope.

25:13

Approx 50 min. Only did 30 rope pullups per round.

I had to scale the crap out of this one!!

3 rounds for time of:
60kg Hang squat clean, 9 reps
Alternating grip towel pull ups, 15 reps

Total Time: 20:02

I did the first 3 reps of the first round as rx'd then realised that I'd bitten off way more than I could chew. I was a bit dissapointed with my effort, but I did my best

25/m/175
135lb Clean
about 8-10 towel PU per rd mixed with 5 regular L-Pullups

25/m/175
33:30
135Lb Cleans
8-10 towel PU/5 Lshaped pullups per round

Hurting

Oops...looks like I way over scaled. Forgot about the "3 ascents" portion of the rope climb and made this WOD way easier than it should have been (but it still hurt).

5 rounds for time
70# HSC, 9 reps
15 Towel jumping pull-ups. Full-extension at bottom and as little jump as I could do and still get up, but jumping pull-ups nonetheless.

14:34

36:18 as rx'd

no problem with the HSC's...
I've never had a rope to climb for the WOD's so I finally decided for a quick-fix and bought a tow-rope (a bit thinner than your average climbing rope) from Home Depot and hung it in a tree. this rope was obviously not made for climbing... the material, the diameter, the way it was wound made it extremely slick... so i had to where some gloves to achieve any type of grip. happy to have completed it, but will never use that rope again.

as rx'd:

24:10

argh

29:13
165# hsc*9/3 rope asct/ three rounds
115#hsc*9/3 rope asct/ two rounds

Did three sets at 135, 9 reps, then switched to 115, 9 reps for the last two.

Towel pullups, 15 per round.

1 month on leave and I'm shot? Boooooo.

20:54 at VIP.

m/23/6'3/224

5 rounds of:

9 155 HSCs

15 Deadhang Towel pull-ups

40:18 - Awful

21:28:56 did one are rope pulldowns 180lbs 22 reps

33/M/182

15 up down switch towel pull ups

27:42

25/5'9"135

35:13 with 100lb squat cleans. That was hard.

29/m/140lb

am: CFE bike interval workout

pm: 20kg kettlebell squat clean 9 reps
15 ring pull ups
5 rounds 14:00

M/46/175/5'10
45:30
Scaled weight to 125 lbs.
Towel pull-ups. Switched to regular pull-ups after 2 rounds. Had no more grip!

M/39/5'8"/70Kgs

Griff: 11.15

PR by 13 secs.

Sub'd towel pullups for rope climb (1 rep for every foot). However, had to switch to jumping towel pullups after just 3 reps.

Finished in 56:24.

M/28/75"/192
Grip was giving out! Did 135 lb hang squat cleans so I could work on form. I did some rope climbs a few days ago in the park. I don't have a rope at my gym, so I did 12 towel pullups each round. It only took me about 4 pulls for each ascent when I did it a few days ago.
I hate and love cleans. I need to work on them. I got this modified workout in 20:35

39m220

24:30

scaled down to 115lb hang squat cleans, subbed 15 regular pullups for rope climbs

39/M/220/73
Worked out at lunch.
2XCFWU (sans pullups)
Completed 5 reps of HSC with a bar to get the feel. First time performing exercise.
1st set: 4 reps 135# (HUGE MISTAKE), 5 reps 95# (much better), 15 towel alternating towel PU, 5 jump towel PU, 5 kip PU
2nd set: 95# HSC, 3 towel PU, 7 jump towel PU, 5 kip PU, 5 jump PU
2nd set: 95# HSC, 2 towel PU, 8 jump towel PU, 5 kip PU, 5 jump PU
2nd set: 95# HSC, 2 towel PU, 8 jump towel PU, 5 kip PU, 5 jump PU
5th set: 95# HSC, 1 towel PU, 4 jump towel PU, 3 kip PU, 2 jump PU

Time for WOD: 35:28

Ciao for now
Gene

#289 - I'm heading to Naples in December for a 2 year tour at 6th Fleet. Is there a Crossfit organization in Naples. I just noticed the Herculaneum picture.

Joe

forgot to add (to my WOD results) that only the first round of rope climbs were legless... with rope burns across my lower shin to prove it (which goes nicely with the massive blister on my hand)!

have never done squat cleans before except the PVC version... tried 135 and didnt like it, so here's what I did.

HSC 115# X 9, 10 towel PU, 20 bar PU
HSC 115# X 9, 8 towel PU, 22 bar PU
grip worthless, bar slippery and I dropped the bar at the end.
HSC 95# X 9, 6 jumping towel PU, 24 bar PU
HSC 95# X 9, 6 jumping towel PU, 24 bar PU
HSC 95# X 9, 6 jumping towel PU, 24 bar PU

no idea of the time, this is one of those where you just wanna get through it and maybe next time do the unscaled version. I'm painfully aware that 14 year old callista cleans more than me.

jon 33/M/185/70"

5x

9 155lb Hang Squat Cleans (these need work)
45 towel pull ups

48:39

OUCH!

46/m/176
CFWUx1 less pullups
BWUx3
rx'd 26:34 splits 3:26, ? , ?, 6:29, 5:44
My stopwatch stopped sometime during the 2nd round. I averaged the last 2 rounds for the 2nd & 3rd times. The 1st 7 climbs were legless. The rope is on a tree in the front yard. The neighbors think i'm nuts. I can't feel 2 of my fingers on my right hand. Keep them coming coach.

27/M/5'7"/185

Five rounds for time of:
95 pound Hang power clean, 9 reps
70 pound rope pull-down, 45 reps.

Time: 32:50

My grip sucks. :-/. And I have issues doing a squat clean from the hang position that I don't have from the floor. Much work is necessary.

Age 52/BW 250# 55# Hang Squat Cleans (still trying to work through left shoulder issues), jumped rope pullups for 45 each round = 32:21. Then "30:20" intervals on C2 from Crossfit Endurance. Distance in the 8 intervals between 114 and 127 meters.

When I saw this WOD posted my initial response was, "Sweet! This looks like a good one, but there's no way I can do it as rx'd!" So going into this WOD I knew I wouldn't get all 5 rounds in, but wanted to see how far I could get with rx'd weight for girls and the rope climb. My goal was 3 rounds, but I ended up just getting through 2 rounds before grip became a big factor (especially on the rope climbs) so ended it there.

So, 2 rounds with 105# Hang squat cleans and 3 rope climbs (WITH use of legs so technically not rx'd). 1st round was in 5 minutes and finished second round with total time of 13:something. Great WOD! Can't wait to see where I'm at with this one in a year or so! It was a good test for me of where I'm at. Felt pretty good climbing the rope considering I haven't climbed a rope since I was in elementary school and I have never done cleans with more than 85# so was happy I got as far as I did with 105#!

I say this everyday, but CrossFit's awesome! I have come so far in the past year, but still have so many things to shoot for!

155 hang squat cleans x 9
Jumping towel pull-ups x 45

34:50

m/30/68"/156#

Sub 45 towel pullups per round otherwise as Rx.

time: 42:51

after a few WU sets, started WOD with 115# bar. experienced pain in left knee at bottom of squat, so i scaled back to 95#. Felt better.

Subbed 15 gravitron PUs for rope climb.

Time: 11:53

Post: Ab work circuit

3 rds of (10 KTE, 10 Wipers, 20 Supermans, 40s plank, 20 crunches). ouch!

M/23/150 GregAWu

Subbed 10 towel pullups per ascent (30 per round). Various grips including see-sawing my hands up/down (3 rounds, until towel started to rip), then double towel (1 for each hand) for the rest of the WOD.

Cleans as rx'd: 41:26
My poor hands.

145# hang squat clean
15 pullups
5 rounds

about 20 mins

...next time don't forget the chalk!

34/M/185

Subbed 45 towel pullups see-saw style per 3 rope climbs. Grip was limiting factor.

32:33

20:40

subbed rope climb with ring pull-ups alternating one side to the other 15 reps

hang squat cleans as rx'd:

21:50

Hanging squat clean:
x9 @ 33lbs.
x9 @ 43lbs.
x4 @ 53lbs.

followed by:
50 GDH sit-ups
50 GHD back & hip extention
50 air squats
100 single unders

2 rounds of warmup w/ half the pullups
burg wu x 2

5 rounds
155 hsc (subbed 135#) x 9 subbed 5 (broken)
rope climbs (subbed assisted towel pullups x 21/round)

12:16 (by looking at posts I don't think I did enough pullups) Cleans felt good probably should have done the nine.

Truly pitiful. This is the most I have ever had to scale a WOD.

CFWU x 2

5 rounds:
75lb Hang power cleans x 9
Towel pullups x 15 rounds 1+2, x 7 rounds 3,4,5

18:54

That was hang squat cleans.

24:32

155/M/20

sub'd towel pullups for rope climb

36:12

38/m/5'8"/150

AS RX'd

SON OF A B^TCH
This was f&^%ing Tough

This was the first time ever that
I couldnt finish a WOD.

HSC's I can do but the rope got the best of me.

I finished the HSC's in the 4th round but
I could not get up the rope.
My grip was Gone my hands were/are ripped up.
I couldnt even manage one ascent.

I was at 27:25 when I failed.

I was very dissapointed
I got a score to settle with this WOD.

M/36/140

5 rounds for time
Subbed 95# HSC
45 towel pull-ups per round (225 total)
@ home, 47:14

a little behind...

subbed 135 for cleans.

37min.

includes swapping out with the 'old' guys ;)

24:00. Subbed towel pull-ups.

The proper sub for a 15' rope climb is 5 towel pullups, not 15.

To sub for rope climbs properly, consider that the equivalent of pulling yourself up 15' of rope is to pull yourself up 15' of towel. If you are pulling from full extension until your chin reaches your hand on each towel pullup, you are covering more than 1' on each pull. For example, the distance from my fist to my chin with my arm fully extended is 20", or 1.67 feet.

Also, if a 15' rope reaches the ground, then you do not have to cover the distance of your own height, since you start from a standing position. For example, I would subtract 69" from each rope climb, leaving about 9'. Even if I start from the sitting position, that would still be around 12'.

Taken together (9' divided by 1.67' per pull), each 15' rope climb should be subbed with 5 or 6 towel pulldowns, not 15. That's a total of 75, which is a reasonable number, considering that the grip requirement makes towel pullups more difficult than regular pullups.

This is backed up by a look at the rope climb video below, in which a 15' rope is scaled with anywhere from 4 to 6 strong pulls.

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

We had the makeshift rope setup today... 5ft ascent

Ryan -
9x95lb HSQ, 3 ascents
9x105lb HSQ, 3 ascents
9x115lb HSQ, 3 ascents
9x125lb HSQ, 3 ascents
9x125lb HSQ 19:50

AL - grip was failing today
135 HSQ, 5x2 rope pullups (5 each hand)
135 HSQ, 6x2
135 HSQ, 6x2
135 HSQ, 6x2
135 HSQ, 6x2 22:03

JJ -
5 sets of (135 HSQ x9, (5x2) jumping rope pullups)
24:20

Taylor -
135 HSQ, 3 ascents
135 HSQ, 5x2 rope pullups
135 HSQ, 5x2
135 HSQ, 5x2
135 HSQ, 5x2 24:06

Lost track of time. I think it took me ~ 18-20 min. Tossed a rope over the PU bar and did 12-15 each set.

33/5'9"/183

23:02 as rx'd

Clinched my thighs around the rope near the top for a split second on the last couple climbs. My grip is shot. I wonder how many people can complete that workout as rx'd, that was tough.

Thanks coach, I need the work!

27/m/6'0/174

29:13

I had to use 95 lbs for the hang clean squat. Did all of the rope climbs and my fingers and hands are paying for it today. I LOVE IT!!!!!

Bad day, subbed as I went:
95lb hsc
15 towel pull ups (last two rounds feet on floor)
15 hspu

4 rounds

26:41

did this on 8/12

Subbed
55# DB HSC 10 Reps
10 Towel Pullups

5 rounds in 18:31

Started the zone today...20 blocks.

Thanks!

I had to scale the weight to 135# (because I couldn't even do 1 155# rep), and it still took me 33:12 to finish.

Joe

115X9
30 jump pull-ups

4rds
39.55

I took a week off from all workouts after about 3 straight months, even trainers need a break from time to time.

When I saw this I knew I had to do it. I haven't done rope climbs in 5 years and front squats are my biggest weakness so I scaled significantly.

5 rounds:

137.4lb squat clean 6 reps
10.5 foot rope climb 3 ascents (no feet, and from seated position on ground with super-thick 2.25'' rope)

19 minutes flat, maybe 18:59 -
stopped the clock after coming off the rope

No feet but used thighs to brace a few times on the last 5-7 ascents.

Brutal wod. Legs destroyed. Forearms and biceps jacked.
Hook grip was probably essential. Biggest barriers were leg and pulling stamina. Broke after almost every clean since I was sharing the bar with a friend. Also took turns on the rope and toward the end needed significant breaks between climbs.

Scaled
3 rounds +7 cleans of
9 145# Hang squat cleans (2nd round at 135#)
30 towel PUs

Epic failure.

37:28

Holy crap my grip was smoked. Failure because I couldn't hold the **** bar! Need to start climbing again...

m/31/145

subbed 135# hsc
45 towel pu each round
5 rds. completed

24:03

hang = pain!
towel-pullups = hand pain!

M/34/511/205
as rx'd
18:32
My forearms were more tired than anything else.

sub 135# for hang
used a rope for pull ups

32:09

70kg Power Cleans
Subbed 15 alternate grip pullups for every ascent

39:44

Left hand won't allow any grip, have torn something important

18:07 as Rx'ed.

4 blisters on 4 different fingers. New experience.

M/41/160

sub 95lb HSQ

sub 15 dead hang towel pull-ups per round

25:54

ohs, samson, situps, double unders 10 X 3

5 rds. for time
100lb. hs clean X 9
15 pull-ups

11:10

My forearms were destroyed.

3 Rounds
155 pound Hang squat clean, 9 reps
30 push ups (on parallettes)

16:39

Subbed 135# HSQ for sets 1 & 2, 115# for 3, 4, 5
Subbed towel pullups

28:50 - I stopped worrying about the time after set 3 and tried to get to the end. I could have used my forearms to drive a nail afterwards, almost had to dial my phone with my tongue...

Five rounds for time of: SUBBED
135 pound Hang squat clean, 9 reps
15 Towel Pull ups

roughly 30 minutes

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

m/190/36/5'7"
As Rx'd
Time: 37:40

M/28/61kg

Session I

Through to CrossFit Reading to train with Andy, plus a couple of mates from my forum - was gonna train with Andy today anyway but he'd kindly managed to sort a hall out with ropes so turned into a bit of a group session for yesterdays WOD.

Brand X 'Pack' - but squat cleans @ 41kg
90lbs Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents
13.18

Notes:
Technique with feet was poor to non-existent. For some of them I just got as high as I could until failure, rather than the full 15 feet.
Takes me a while to pick stuff up - would like to spend a bit more time on ropes.
In hindsight needed to go a little heavier on the cleans - not much but a little, and probably hit up the 9 rx'ed reps.
On a positive, this is the first time I've used cleans of any description within a metcon, never really been that confident with them. Felt OK today though, glad to have broken through that mental barrier.

as Rx'ed: 25:32

All rope climbs were legless, and the Hang Cleans were unbroken on the 1st set, 2nd-4th sets were broken into in 5 and 4 reps.

scaled everything, went slow and worked on form,
towel pullups
HSC 135#
time 35ish
did a few reps of 155# at end of last set

subbed 135#(pr) and regular Pullups

25 min

28 min
subbed 95 lb hang squat clean.
subbed towels for rope climb.
plus 211 jump ropes
plus 20 sec rows w/ 10 second rests = 8 sets

36:06 Rx (Rope climbs seated from the floor)

26/m/155#

scaled to 135# squat cleans
subbed alternating towel pullups (15per ascent/45per round)

32:10

m/165/31

subbed 95 pound HSC
started with towel pulls until ripping towel
so did 15 dead hang pullups each round ...(3-5)
took forever! 38:00 min!

5 minutes rope jumping + Greg's WU + Burgners WU

sub'd rope acsends for 45 alternate hands towel pulll ups.

Time:

44 minutes

Under 26:00:00
5X
Hang Squat Clean
155-dropped to 135 during first set
Dropped to 95 for set 5

subbed Push Ups 30
for rope climb

35M177

sub 135#, after doing 5 @155.
15 pullups

25:00

35F130
sub 50#cleans
15 ring rows

18 mins

Tom
95# cleans, much better form than before
5 pu, 10 assisted pu
35 mins

Road bike to/from work
CFWUx3 (no PUs)
42:37
This was a killer grip workout. Cleans were relatively easy broken sets 5/4. Rope climbs took a long time. Still need a better rope.

36:09
Sub 15 pullups for rope climes
Scaled to 135 for rnds 1-3, then 115 for rnds 4-5

subbed 135lbs all else as rx'd:
22:36

subbed:
135# HSqCl
25 towel pullups

35:26

Rough one, but the bright side was that the HSqCl's were MUCH easier than they ever have been.

5rds
9 x 60k hang power cleans
15 pullups

19:12 mins

wow, this workout killed my hands.

subbed 135 clean and towel pull ups. Only finished 4 rounds and got 20 towel pull ups the first round and successively fewer until i only was able to do 4 on the last set.

First time to do towel pull ups hopefully i'll be better next time.

31/m/190

95lbs - after about 1 round of hanging squat cleans I switched to full squat cleans. Just couldn't get the hanging cleans to feel right.

3 rounds of L-pullups on a rope (15) and 2 rounds of regular pullups (15)

24:18

skipped

good stuff

slowly working toward this

m/26/5.8/170

just when you think you are getting ready to hit all the wod's as rx'd...you run into the buzz saw that is this workout!

155# hang cleans:
1 set of 9
4 sets of 5

pullups:
1 set of 20
4 sets of 15

18:40

and that is all i have to say about that...

erin
f/30/5.7/130

45# hang cleans:
5 sets of 9

jumping pullups
5 sets of 20

13:50

Hang clean: 135# instead of 155#.

15 towel switches instead of each 15' climb. Towel switches felt the most like climbing a rope to me.

33:15.

My right thumb has lost feeling from the hook grip, and I hit myself in the chin on one of the cleans, nearly knocking myself out and slightly chipping a tooth.

This stuff rocks!

done in ymca, rope climb sub with towel lat pull down on 120lbs of weight

time for all five rounds 27.07 mins

SHUT UP everyone who does CrossFit and attempts these WODs is a warrior! I work out at a "regular" gym, and besides wishing for ropes and bumper plates and room to dump my weights and rings etc., etc., I DO get so many people come up to me and say they could never do what I do! I, too get really f&^%$ing disappointed when I have to scale a WOD way back or break them up into sets of 1's and 2's . . . but we are "forging elite fitness", are we not!? Any attempt at a WOD is better than any other gym workout.

17.38
65# clean squat
60# alt cable cross pull downs

17.38
65# clean squat
60# alt cable cross pull down

168 lbs.
male
135lb clean squat
15 ft rope climb
17:38

m/6'/43/178

3 rounds for time of:
135 pound Hang squat clean, 5 reps
14 rope pullups

15:53

Scaled to

135 lbs (1st five were 155) & 30 towel pullups

38:30

Grip was the limiting factor.

subbed:
115 lbs & 10 rope pullups
watch messed up, but i think it was about 30 minutes

Jennie: 27 F 5'9" 160#

Five rounds for time:
105# Hang Squat clean, 9 reps
45 Towel pull-ups

Time= 29:40

95lbs, 105lbs x3, 115lbs
50 towel butt off the grounds, need to improve grip strength.

22:48

5'10, 33, 200,m

28/m/175

as rx'd: 22:40

135-lb hang cleans
10 pull-ups

Total: 27:10

29:06 for 3 sets with 95 lbs.

m/34/5'9/176

CFWU - 3. 7 PU 1st set. 12 pushups 2nd set. 4 HSPU 3rd. Superman. Burgener.

Mailed this one in.

41:37

Scaled to 135 for first set, then 145 for sets 2-4. Finally 155 on last set. Turns out I probably could've done 155 for all sets, but tech was bad on first attempts so scaled to 135 until I got that figured out. Wasn't getting enough of a dip at beginning of rep.

Scaled towel pulls to 30 each round.

39/m/165

85lb hcs
20 towell pullups - feet on floor
17.50

3 rounds of:
135 lb hsc
45 strict pull-ups
then, finished 4th round of hsc's

51:00 wow....

m/19/156/5'9"

off day, vacation & driving (did w/o on yesterday's day off)

Meyer 34:30- subbed 4 rope climbs with legs
harbaugh 95 lbs- towel pulls- 34:00
Edler 38:45-135/115-
Godfrey- 85 lbs/75 towel pulls

shoulder injury...couldn't do cleans, and needed to do strict motions on pullups, so I made up my own WOD:

3 rounds:
21-15-9
strict pullups
165 lbs deadlift

14:13
(although the pullups ended up all being kipping after the first 13...)

Five rounds for time of:
155 pound Hang squat clean, 9 reps (subbed 115#)
15 ft Rope climb, legless, 3 ascents (subbed 6 ascents on shorter rope, with legs)

Post time to comments.

Posting late. Lost note for time; took quite a while, as I recall.

44/m/166

sub 30 towel PU for rope (about 2 ascents)

35:46, Hang Cleans are tough, did a few in 3's, then in 2's, then singles, next time try in 2's

cfwu x 1
wod sub'd
135# full squat cleans and towel pull ups
46:13

190/6'1"/24/M

5 Rnd
155lbs squat clean
15 rep towel pullups

19:22

M/24/190/6'1"

22:37
as RX'd

13:45. Only used 135 lbs for cleans; subbed 10 towel pullups for rope ascents.