Can't wait to complete this WOD.

3-2-1 GO!

I hate pullups!!! Can't wait! Stay Moto and EMBRACE THE SUCK!!!

Love it!!!

excited!

This one goes out to J roCk and JC Veggie ;)

Gloves = Pu$$y???

http://www.youtube.com/watch?v=b641jiO8bS4&feature=related

http://www.youtube.com/watch?v=KNuLobwM_-A&feature=user

Any suggestions if you dont have a chain or belt or vest?

dumbell just above the ankles and cross your feet...

#6 Mikey,
Hold a dumbbell between your ankles, or put weight in a backpack.

Remember to pull high, everyone. Don't sacrifice ROM for load too much. :)

#6 Mikey

hold a dumbbell between your ankles or thighs.

first wod ever....what do you do between sets? I'm 185...in fairly decent shape....any thoughts on beginning weights? Or just trial and error it! Thx for the help! Looking forward to it!

i still cannot even do one pull up. so should i do my twitch weighted?

This has got to be one of the most fun workouts. Since most globo-gymers are afraid of any pullups, the looks one gets throwing on a couple of plates when they do them is great. I prefer a chin-up grip for these (palms in). I find I can get more weight and a higher pull with it. Any thoughts on this?

Are these dead hangs or kippings?

'The Running Man' is pretty rad in that video AllisonNYC posted.

Let's be honest, they'd be even more amazing without massive mickey mouse gloves. Regardless, they can probably do more pullups with barehands than me though.

So is it 1RM x 7, or do we try to increase loads each rep?

AllisonNYC

Ya, those guys look totally wimpy with their gloves on. I bet they couldn't even do this WOD with 5lb ankle weights! Haha, Okay... maybe 5lbs, but not 10 :)

Banner day - family time, great WOD and Janet joined me, finished a woodworking project, snooze with extras, and the Crimson Tide dished out an old school whoppin' to Clemson.

Pullups - going to break through 100# barrier tomorrow! Paul

# 15 You are trying to get a 1RM. You increase the load IF POSSIBLE - if you get 100 and felt like you had a little left in reserve, give 102.5 or 105 a shot the next set. Use your instincts. You don't want to fail, but even worse you don't want to leave the gym wishing you had gone heavier so GO BIG!

Last time I pulled 130, since then I have been doing strict L-Muscle-ups and butterfly pull-ups. Hopin that'll help me rip 140 this time

Allison NYC - lol how did you find these videos?! by searching "fitness + gloves + wacky pullups" on youtube?

WOD from "the streets":
3 Rounds for time:
-10 different partial ROM pullups
-20 playground pushups
-1 new pair of puffy white gloves

Post time to comments and video to YouTube

Lamo - Just use as little assistance as possible (skinniest band or a sadistic friend who'll force you to work on the way up) and maybe hit a few really slow negatives instead of concentric singles so you can get that first one soon!

"Twitch", LOL!

KJ - Welcome! After a warm-up, rest between sets for 2 to 3 minutes (you're training for strength and want max energy available for the max effort). If this is your first time trying a weighted pull-up, start with what you think is light and work up each set until you feel challenged. Avoid ripping muscle from bone by going too hard on your first attempt at something new!

#19, Alex -

Bartendaz may look silly to you, but think of how the kip looks to them! Now, go try to perfect the "Running Man"! You'll probably find their moves require a lot of the aspects of fitness we hold dear even though the language was difficult to sit through.

Sweet, looking to hit somewhere in the 90# range

wow, weighted pull-ups. I like this! it's been 8 years since I have done these.

Thanks buretto. Ya, my unassisted pullups look like a twitch. Just getting fully back into it after shoulder surgery. I was a stud - now just a twitch.

m/38/6'3"/220

10#x3
25#x2
35#x2
45#x1x7
body weight x6

tauger #12

I think having a reverse grip (with your palms in) is totally legit and definitely easier to do. Your brachialis is the primary flexor of the elbow and your biceps does some flexing too but mostly supinates your forearm.

Having your palms facing in (supinated)helps you to recruit your biceps and is easier than pulling up in regular grip which limits the extent that your biceps can help pull you up.

However you do it, this is a pretty cool workout. I'm curious; is chalk legit to use? I find my grip fails before anything else on any kind of hanging exercise and chalk definitely helps in the grip department.

yaaaarg

Whenever I try pullups with my palms facing me, my elbows sort of pop...feels like electricity. So I stick with palms to the wall.

Got 100# even last time, going to try for 110.

Get some.

Oh, and I don't use gloves. The cutting the callouses off with a razor works like a charm, though.

Re: videos posted by AllisonNYC

Thanks for posting those - I just spent about 30m surfing around the whole Youtube realm of ghetto and jail-inspired workout demos. I'm kinda inspired now to go do some pullups and try some of their moves. Goes perfectly with the WOD. While I may not respect the values that most of them perpetuate by their choice of words, I totally respect their pull up skills.

#10

i would suggest maybe finding out (or knowing) what your max lat pulldown is, and subtract your weight, should be a pretty close guess for the dumbbell weight

70,70,80,90,90,95,95

Not even close to an accurate way to find out what to start at #30. Most lat pulldown machines don't have a stack close to high enough to find the max strength of a 185lb male who trains pull-ups often. Nor is this even practical to try to do, you basically have to pull your self down into the seat since it lifts you into the air otherwise, it's awkward and silly. I couldn't do above 230 on our gyms lat pull-down machine because I could not get my knees under the pad.

This is a better way to do it, #10.

If you're not strong at pull-ups and struggle with 5-10 reps start with 10 lbs going up by 5 or 2.5 when it gets hard to do the full rom.

Otherwise, start at 25, move to 35, then 45 pound plates.

Just continue going up by 10 until it gets hard to maintain the rom then go up by 5 or stick at a weight if you think you wont get the next higher.

If your first few weights were not that hard then just consider them warmup sets and record your best 7 for that day.

You may surprise yourself how much you can do on these without practice.

Black Dragon 6 representing, bottom pic, left side with the Screaming Eagle on her shirt.

Good job Tosha!

WHOOP! My first post...I'm in Afghanistan and started a crossfit group on our FOB and it's slowly starting to catch fire. I've dabbled in crossfit before but now I'm going full force and it's some of the best workouts I've experienced. I'm also working out some stressors and they are helping push new limits. I am due back in the states next summer and I am interested in finding out how to enter and compete in the crossfit games - can anyone please email me any info on how I can go about trying to compete?
Thanks.

#11 lamo
Twitches, a perfect name for those first attempts.
I know the feeling. I´m three months into CF and love it. Took me a month to perform my first unassisted PU. Hang in there. Now I can do a 100(in sets of 3 in the end)so keep up the good work.

M/40/5'9"/150

CFLU

Weight in Kg

30x1; 35x1; 40x1; 40x1; 45x1; 50x0; 40x2; 40x1

THIS BROUGHT A SMILE TO MY FACE, HOPE IT DOES YOU TOO.

ROYAL MARINE ROCKSTAR.......

http://www.youtube.com/watch?v=GVV978chPTE&feature=related

Fred:
m/43/74kg
30; 40; 40; 45; 45F; 40; 40kg PR
Snatch training with Coach Hallberg

Felix:
m/9/31kg
10 sets of 2-7 kipping body weight PU

Who is the guy with the Ohio State tshirt in the pic from the cert? I teach there...

WOD results to be posted later.

#37 Nice one Leon. V. funny.

40/m/176cm/70kg

40, 44, 45, 45, 44, 44, 44 kg

L-Sit on the minute (hold L-sit as long as you can, then relax for the rest of the minute):
14, 13, 13, 11, 12 seconds

Handstands on the minute:
23, 30, 20, 27, 32 seconds (against wall)

AllisonNYC,

Queer Korean bus driver gloves or not, I don't think I'd call those guys pu$$ies. I would bet there are not many people on the board that could pull off some of the stuff they're doing. Only way to get respect in the 'yard.

Male 30/182 cm/69 kg

25;30;35;40;42,5;45 kg

the gloves could maybe make it more difficult holding a tight grip on the bar in that video..The dudes are as creative as they are fit/strong. Thanks for showing the video.

#37. I CAN SEE THE BRIT JARHEADS ARE MUCH MORE SECURE IN THIER MANHOOD THAN U.S. "COLONIAL" CONTERPARTS. SOMEONE WOULD HAVE BEEN KEELHAULED FOR LETTING THAT ONE GET OUT. LOL. SEMPER FI

m/43/185

62-72-77-83-83-83-83 lbs.

Apolloswabbie #17:

"snooze with EXTRAS..." What, you thought you were gonna sneak that through and get away with it?! Not a chance, Brother...

Have a great day today.

A couple warmups and then
70lbs x 1 x 7

I did 2 sets of 10 bodywieght pullups afterwards and felt like i was floating over the bar.

Allison Allison Allison~

I have seen those video's before, and actually stole a similar one from your myspace page and put it onto mine (a CF theif I am! hehe!)

ONCE again love, and my final comments on the subject, I do NOT think one is a pu$$y for wearing gloves. And if I did, which I don't, who flippin cares! (I know your tactics here oh AlliCalliNYCSantaCruzBlackBoxPrimalFit...but my misunderstood rant is long over.) I just brought it up yesterday cause I wanted to give JC Veggie props for going barefoot! SERIOUSLY! Now grantid, that is not to say, that if someone was doing that WOD barefoot and they stepped on a nail, it went through their foot, the feel on the ground and did not roll properly and fractured their elbow, while an oncoming car rolled over their other ankle and shattered it to peices, that I think that you are a pu$$y for not continuing the WOD before going to the hospital!
(I would say don't do it so close to the road next time so that you have at least one foot to hobble on and finish the WOD, and if you didn't TTTHHHHEEENNNNNN you'd be a pu$$Y!)

LOL! JOKE!

~J~
Train Hard and Push Through "IT"

ps- Don't have weights today for this WOD.

HOWWWEEEVVVEEERRRR-----

I do have people! Plenty of people! Small people! LArge people! Medium people!

People to jump on the scale, then jump on my back, and do the WOD as such! There is one imparticular that I would like to jump on my front, and then I would "Attempt" to do pullups, but would not make it far at all and would have to stop the rolling of the video......

or would I??

Anyway, ...ahem...I digress! So I am going to try and get this on tape with people on my back for weight! If infact we go with the full frontal weight...well...I will hide the video and will send it to those who put in a special request!

Felling froggy! Time to leap!

~J~

The brandX site for puppies/buttercups says if you can't do weighted pull-ups (or any pull-ups) to do 5 sets of 5 of the hardest you can.

I'm thinking i'd rather do 7 negatives (really slowly) which are the hardest i can do -- but i couldn't do 5x5 of those. I think this is more along the lines of what the WOD is looking for (1RM).

Opinions?

In kg:
25
27,5
30
32,5
35
37,5
40 (F)
40 As rx´d

Is there a difference between doing these and just using a lat pulldown machine..? I don't really have any way of doing weighted pullups. My body armor is only about 30 pounds. I could probably throw weights in a backpack, I guess.

JC Veggie

Where are you? State? Anywhere near VA? Maybe we should hook up and get a challenge going! Maybe a bunch of us "hot heads" could meet up! FOR FUN!! I bet it would be a great time, as it always it, and would like to meet more of the CF family!

Of course, Alli, by hot heads I mean you too!?

(oooooo....a little Alli/roCk fight??)

26, 35, 48, 53, 79(pr), 82(pr), 87(failed)

JroCK: hah! I just thought the it was funny after all the talk about it.. A bunch of thugged out bada$$es who need my Grannys gardening gloves to keep their hands nice n soft fo da ladies.

Those guys DO have strength and skillz. I sifted around through a bunch of those videos and they pull off some serious feats of strength. I'm tempted to go find those guys and challenge them to a CF workout. Something tells me they'd be able to hang. I enjoy watching them. They're working with what they have.

An Allie/roCk fight? Never. I've got nothin' but love for ya baby. You make me laugh out loud when I'm by myself.
We should for sure set up another workout together someday soon. Maybe you'll even show up this time...

I'm off for a 2 mile run to a park. I'm going to carry my rings and set them up on the monkey bars and work my MUs and dips. Wish I had some chalk because the pull-up bars are all painted and slippery especially with sweaty hands... maybe I need some gloves!?!

m/27/6'/200
in kg;
10
20
25
27.5
30
32.5(F)

An Alli/roCk WOD...not fight babe! And always the same back at ya, na-tin but love fa ya too now!

BUT and Alli/roCk WOD (and I TRRRRRrrriiieeedd to make it, but the 5 hours in the f'n car with a screaming child..ah,oops...screaming wife (same thing) made me miss out on it!) (I was there in spirit!)

JAlli roCk...
AlliroCknyJ...
AlJiroCkny... (sounds like an Olympic track star..."Now entering the track Algi Rockny from Botswana...."
AJ-roCk-NYC

This could be a fun one! Hey, you say it's on, and I will make it happen. I am coming up that way in Ocotber! Plenty of time for Promo! Plenty of time to get others interested! Plenty of time for everything! And I am coming up to enjoy the New England fall that I miss so much, so I don't have many things to do! SERIOUSLY! Shoot, look at me, I am getting all hornee about this already!

RSVP chickybabe!
~J~

my weight 170 pounds i came back few weeks ago i'm still trying to get in shape i did the pull ups with 65 pounds, thanks crossfit. Juan in Spain

36/M/5'11"/165

As Rx'd

45, 60, 62.5, 65, 67.5(New PR), 70Fail, 70Fail

Old PR was 57.5. I felt pretty strong today.

Black Dragon 6, CPT Floyd, I saw your picture on the web site today at the certification. Can't wait until you get back and show us in Afghanistan all that you learned.

Staying Army Strong in Bagram, Afghanistan
Black Dragon 7
1SG Mark Nash

age 42
bwt 2216#
1-40
1-50
1-65
1-75
1-100
1-100
1-100

No one can open a six pack of whopass like Mr. Mike.

Anthony (M/29/168)

Weighted Chinups
BW+25x1 (193 total)
BW+45x1 (213 total)
BW+70x1 (238 total)
BW+90x1 (258 total)
BW+115x1 (283 total)
BW+135x1 (303 total)
BW+145x1 (313 total)
BW+155xF

I had no idea what to expect since 1) it's been awhile and 2) my right lat is still bothering me. It's 15 pounds below my pr, but overall I'm pretty happy with it.

Phil 24/M/5'8"/226lbs

BW + 45 X 1
BW + 55 X 1
BW + 65 X 1
BW + 65 X 1
BW + 70 X 1
BW + 70 X 1
BW + 70 X 1

25/M/5'11"/140
Dead hang pull-ups
1-50
1-60
1-70
1-75
1-80
1-80
1-80

I f you cannot do a pull up I would recommend using an assisted pull up machine. On days like today you can decrease the assistance. On days where you're going for 100 or more pull ups and you cannot do kipping pull ups, go ahead and raise up the assistance.
Every so often try to get a regular pull up in before your work out and you should get there.
I'm at 190lbs and the WOD is meant for people at 175 (correct me if I'm wrong but I believe I read 175) so take it with a grain of salt.

cfwu

70
75
80
85
85
85
85

CFWU- minus pu's
7 strict non jumping pu's
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/22/6'/164

Don't have any weights, so I threw a bag of landscaping gravel into a backpack. Estimating it to be between 60 and 70 pounds.

JRoCk
I'm on Vancouver Island in Canada and not likely I'll be near VA anytime soon, but you never know. Always up for a good WOD showdown. CF Games next year though...oh man am I ever gonna try and make it there. My plan is to lose 40 pounds (to match Speal's weight) while concurrently increasing my strength by 200%. Then of course I will easily win the games. No big deal. I think it is a totally realistic goal, all I need is some magic Goji juice :) Okay, maybe not since if I lost 40 pounds I would look like Nicole Ritchie. No WOD for me today, pullups tomorrow.

m/36/165

45#
65#
75#
85#
85#
75#

put 2, 25# plates in a backpack and a 25 or 35# between my ankles. not comfortable but it worked.

Will
6'2
185
Set 1:70 lb. 2:95 3:120 4:135 5:135 6: 130 7: 125

BW: 175

30 - 50 -70 - 90 - 100 - 105 - 110(PR)

Going old school, pinching the DB

Thanks Coach for giving us a couple of days of WOD's with no gym necessary. Gym is closed for the entire holiday weekend.

Used a backpack filled with an assortment of rocks. BW to approximately 12lbs.

Booyah!

50,55,60,65,70,75,82.5 (pr)

174(bw) + 82.5 = 256.5

M/47/6'/185

WU: 35x2
WU: 45x2
55#x2
65#
70#
80#
85#
90#
95#
90#

M/47/6'/185

WU: 35x2
WU: 45x2
55#x2
65#
70#
80#
85#
90#
95#
90#

Glad to see all the fellow Afghan vets here. Here's mine:
Full Kit (IOTV, ACH, basic load, M16a2, M9, and full camelbak) not sure how much it weighed X2 threw on my aviator gloves since I wear them on mission just about slipped off the damn bar.
1X 45
1X 70
1X 90 (pretty sloppy so I dropped it ten pounds)
1X 80
1X 70
1X 80

I think next time I'm going to put the weights in my assault pack. I was using a rope and it was more of distraction than anything. Weights came a little too close to the boys for my liking.

WM/47/6'/185

WU:35x2
WU:45x2
65#
70#
75#
80#
85#
90#
95#
90#

1 x 15
1 x 12.5
1 x 10
1 x 7.5
1 x 5
1 x 2.5
1 x BW

50,75,85,90,95f,85,85

27/m/181

45,55,65,75,80,80,80

M/48/151

Limited time (got a huge "honey-do list" in front of me).

WU: Deadhang x 10, 25# x 5

35
50
60
70 F (nose only)
50
50
50

Rather uninspired and uninspiring, I'm afraid...

CFWUx3...pull ups only in round 1

Max Weight pull ups

1x55
1x60
1x65 PR
1x67 1/2 PR
1x70 PR
1x72 1/2 FAIL
1x72 1/2 FAIL

TOODLES! :)

M/28/168#/72"

15
20
25
30
35
40 f
35

45/M/6'/180

VERY GREAT DAY!! I GOT 100 POUNDS!! AT LAST.

1-50
1-75
1-85
1-95
1-100 RP!
FAIL @ 105
1-100 AGAIN!

TOTAL 1RM PULL OF 280 POUNDS. DEAD HANG CHIN ABOVE BAR AND HELD FOR 3 SECONDS. 1 MIN REST BETWEEN SETS. YES YES YES!!

RAMBLEN MAN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

30m/175

pronated
55,77,88,99

supinated
110,115,120(pr)

10#
25#
35#
45#
50# (failed)
45#
45# (failed)

M/36/6'3"/175#

Man, Coach B. is just the best, great work Nick, you make it look easy...

Have Fun, Train Hard,

Billy

Last time I did this in july(first time) i hit 53# - faild at 58#...

BW - 190ish

55
65
70
75
85
90
90

PR by 47#, almost double...very happy

33/F/5'10"/150

20
25
30
45
50
55F
55 (match old PR)

My old PR was 55 pounds (155 BW + 55 = 210). Today, I'm 5 pounds lighter, so it doesn't really count (150 + 55 = 205).

Tried to make up for it by doing strict 30lb chest to bar pull-ups afterwards.

30lb CTB pull-ups x1x8

23/M/6'2"/180

20
30
40
50
50
55
55
All I had were barbells and I couldn't really wrap my feet around them. I'm looking into getting a weight belt with a plate attachment to make this all strength and not foot wrapping next time.

m/36/195

25
54
54
64
64
69
69

45 3 reps
80/85/90/90f/80/80

160#

Did the Albany challenge today: As many 75# OHS as possible in 10 min. First attempt, I got 113. Did first 30 reps unbroken but that wasn't the best strategy! Weighted pullups tomorrow!

Comment #64 - Posted by: Anthony Bainbridge - CrossFit Fredericton

"BW+145x1 (313 total)... It's 15 pounds below my pr..."

Anthony, you are an animal!

Weight 227.5

1) +15
2) +20
3) +30 (kind of difficult)
4) +25
5) +30
6) +25
7) +25

Previous PR from last month was 34#:

25,25,35,40,45(pr)

Felt really good to have improved, but I also feel like I could've done even more. Going to makeup the running WOD from the other day.

30 x 5
40 x 5
50 x 3
60 x 3
70 x 2
80 x 1
90 x 1
m 30/170/6'

#93 could you have worn a backpack with plates in it?

1 - 15
2 - 25
3 - 35
4 - 40
5 - 45 (chin just over bar)
6 - 35 (full ROM)
7 - 35 (full ROM, fought -'ve hard)

Put weights in hard cased back pack that weighs about 4-5 lbs (weight not included in above).

MU strength buildup:

false grip dead hang for time:

7 secs, 10, 11, 10, 10

-start to lose grip on left hand.

Thanks Lauren and Coach for another great 3 day cycle, esp. the DHC's: forearms need all the grief they can get!

#37 Leon R

Nice post. Great sense of humour on those guys! I like the bit with the guy vacuuming....lol!

M/30/5'6"/130lbs

50
50
50
55
50
55
55

Then did 10 without weights... Like others have said, it felt like I was floating.

A little bummed today. Before I left my garage gym my PR was 105lbs. using my weight belt and off my 1.5" pull up bar. Today I used my rings hung from the barn and filled my backpack with concrete stones to make it heavy. It definately felt different having the weight distributed different, but I think my numbers are lower just because I haven't had access to equipment like when I was still in the states. Oh well, looks like I'll have to find some way to work harder.

61.7 #
71.6 #
84.8 #
76 #
84.8 f
76 f
71.6 #
Descending burnout, remove a stone then max reps w/o rest.
52 # x 3
30 # x4
13.2 # x 5
5 body weight dead hang.

used KB's
36
53
70
88
106 f
99 f

Pre:4 x 200m sprints
Post: Jerks and presses

50, 55, 60, 65, 81, 83, 85(f)

40/M/163

CFWUx3(no pullups)

25
30
35
37.5
40
42.5
45(f)

Day 4 of 100 pushup challenge. Sets broken by 7(better) after 28.

First WOD back after 3 day stomach flu. Have now passed it on to shelfin.

m/32/165 (lost about 3 lbs)

75, 80, 82.5, 85, 87.5, 90, 92.5(f), 92.5(f)

Felt good. Good push by KSC and Sofa.

Warmup: row 1500m, 20 spm.
3 rounds of "full range cindy" (chest to bar, full depth squats)

WOD: BW 172lb
65 / 65 / 65 / 65 /65 / 65 / 65

Alternated the pullups with pistols, 5 each leg.

I didn't do the WOD today -

I ran with the world in the Nike Human Race!

PR!

m/45/5-8/150

CFWU X 3 + 10 MU's - consecutive

Palms out
50/75/100/120(fail)

Palms in
50/75/100/120(fail - just barely)

38/m/190
...remember "whole lotta rosie" by AC/DC?
how bout' a little twist to an old friend
"whole lotta FRANie"...by what's amatta with you?

42-30-18
95lb thrusters
pullups

14:03

BW 160 lbs (73 kg)/41y/M?

71,5 lbs (32,5 kg)

24/m/5'11"/191

45
60
70
80
90
101 f
101

BW 176

88/99/104.5 f/99/99/88/88

10 min wu jog

3 x's

10 pushups, situp, OHS, back extensions

WOD:

35
45
65
75
75
65
65

This was using dumbbells...very awkward to say the least

24m/6/196

45
70
80
75
75
80
80

first time doing this, bwt 138

45
90
95
100
105
110
115

Think i could have done more but i ran out of reps. Got a lot of crazy looks at the gym.

bw 165

45
55
60
70
80
90
100

BW 165

15/20/25/30/35/40/45

22-226
wod as rx'd
35-45-55-65-70(f)-70-75(f)-75

M/24/167

45
70
105
90 (f)
7 x 45

f/5'8"/144/28

weighted pull ups
1 x 10
1 x 15
1 x 20
1 x 22 1/2
1 x 25
1 x 27 1/2
1 x 30 nose above bar but couldn't get chin above it :(

pull up ladder
11 rounds and 9 pull ups

greenville, sc

forgot to say that was a pr by 10 lbs

m/33/182 lbs

70 lbs
80
90
90 (fail)
80
80
80
90 lbs is the new PR!

Also did max rep bench during the pullups.

195 lbs
25 reps
20 reps
15 reps
**something to pass the time**

"Think i could have done more but i ran out of reps."

Comment #118 - Posted by: dave/m/66/27/140#

Dave, very strong effort. I say you can do more max attempts, as long as you have gas in the tank and feel like you can still pull more weight. Who says you couldn't have counted the first 3 sets as a warm-up?

CFWU x 3
4 BW PU's
1)45
2)55
3)65
4)70
5)80 Failed at nose
6)65
7)65
70 is PR, never done this before
Finished with 45X3, 45X2, 10 BW kipping pullups, 3 sets of 5 - knees to elbows, Made up the previous days 400 m challenge as well. Good stuff...

first weighted pull ups ever, so a lot of pr's today

25
35
45
45
45
40
35

10, 0, 5, 5, 5, 5, 5

M/25/6'/197

45#
50#
60#
60#
65#
50#
50#
First time doing this WOD, I think higher weight is required in the future.

M/26/160

I used a 50lb vest. and dumbells

50lb vest + 45lb db= 95lbs
50lb vest + 50lb db=100lbs
50lb vest + 60lb db=110lbs
50lb vest + 65lb db=115lbs
50lb vest + 65lb db=115lbs
50lb vest + 65lb db=115lbs
50lb vest + 65lb db=115lbs (missed)

Found myself static just below the bar on the last set. LOVE PULL UPS

41yo male
1x70lbs
1x80lbs
1x90lbs
1x100lbs
1x110lbs
1x120lbs----couldnt get chin over bar on this one got real close
1x110lbs
these are all dead hang start to chin over bar except that 6th set at 120lbs back to dead hang in a slow controlled pull

M/39/6'0"/195

1 - 35#
2 - 45#
3 - 60#
4 - 60#
5 - 60#
6 - 70#
7 - 70#

warmed up with 21 butterfly kip pull-ups then

55,55,55,55,60,65,70

body weight 164

My PR last time was 90.
65
85
100(PR)
105(PR)
110(PR)
for the last two I decided to rep 100

Me: 42yo/M/5'10"/171lbs/10.5%BF

Warm Up: Five minutes of pull ups + 10 weighted pull ups with a 40lb weight.

WOD: Weighted Pull Ups

80lbs x 7, one rep pull ups

The "weights that I used today were Rachelle hanging on my back for the 40 pound weight and Billy hanging on my back for the 80 pound weight.

Cool Down: practice on the rings with my kids :>)

Have Fun, Train hard,

Billy

well this turned into a marathon workout.
m/46/153#
65/70/72.5/75/77.5/80/82.5/85(f)/85/86.125/87.5(f)
mixed grip until 77.5 then supinated. Note to self - get weight up higher to COM
thruster practice bwt sets until the 77.5
15 reps each 45/55/65/75

Did "Nasty Girls" today.

as rx'd 12:33

Maybe go back to JEANNIE'S BEACH CROSSFIT later and do pullup WOD.

Also got 215lb split jerk without any trouble. PR! could have gone heavier, but it was post NAsty Girls and was pooped. Already have injured shoulder, so much so that I had a hard time getting a water bottle out of the fridge. Ice ice and more ice. Then back at it. (ps-I need surgery and will be having surgery at some point. I am not mentally ready for it yet, and so I continue to...Push Through "IT"!

~J~

What will the WOD AlJiroCkNY look like?? LMFAO...I want to know your thoughts Allllllllliiiii-

36/m/225

21-32-43-54-68-78-85

As rx'd

45-55-65-75-90-100(PR)

m/73"/225
my first time so didn't know where to start.
25#
35
45
50
55
70
90 all with dumbbells

M /48/5'7"/160
50,60,65,70,75,STUCK ON 75!

m/23/217/6'3''

run 400 m
4 rounds
all around 1:45

weighted pullups

45,50,60,65,70f,70

40#
50
60
70
80
85
90

27/m/177

40, 45, 50, 52.5, 55, 57.5(f), 50

35/m/72"/5.4pood

As rx'ed. 25lb dumbell on all reps.

Word.

Went with 5's for the weighted pull-ups today and capped it off at 50lbs. Kipped the last rep so stopped there so I wouldn't agrivate any injuries. Did some chest-to-bar pull-ups, too, before and after for practice.

Post- Tabata Mash of push-ups and double unders=
23/25,17/25,11/15,10/25,9/22,8/21,9/19,9/30. Doubles really use the triceps, apparently, so push-ups dropped fast and hard.

m/26/194/6'0"

CFWU minus pullups

Pull-ups
70#
70#
70#
90# (fail)
80# (fail)
75# (PR)
75#

Chin-ups
70#
80# (PR)
90# (fail)

then did 15 burpees for fun.

Zerg (m/26/167): same workout, pretty much the same PRs

All fails were in the last few inches, otherwise good form. Can only do two or three false grip pullups and my rings are en route, so I'm excited to develop the ol' muscle up.

about 212lb (96kg) as measured two weeks ago.

this is a little embarrassing... today was my first day at the gym and there was this machine that helps you doing pushups. so my numbers aren't really weight i added, more weight i removed from my bodyweight :-D

-30kg
-40kg
-50kg
-50kg
-60kg
-55kg
-60kg

(i don't think you can exactly remove that weight from my bodyweight, but i write it down for future reference)

as rx'd:

55
65
75
75
85
95
105f damn.

As rx'd

BW=240

90, 100, 110, 115, 125, 135(f), 130

33 yom 225 bwt
bike 10 miles
wod modified due to 60 lb db being highest weight available
60x1,60x2,60x2,60x3,60x3,60x3,60x3
followed by grace: 135 power c&j 30 reps
time: 4:33
bike 10 miles

As rx'd:

70
80
85
90
95
100 (failed)
95

And I doubled up today.

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

19:35

I hate running half-mile sprints.

M/35/170/

Weighted pull-ups - 7 singles (with lack of time):

Used my 4 year old daughter Maja (33#) for first 2 sets. Then her slightly heavier twin brother Björn (38#) for next 2 sets. Then strapped on the 44# KB plus weights so it looked like this:

33,33,38,38,44,55,68#(pr)

No fails and chin above bar with a pause on all reps. Will use both twins + my 6 month old for next max rep try, adds up to about 85# =P

m/186

1)+35# n
2)+45 w
3)+55 c
4)+65 n
5)+65 w
6)+65 c
7)+65 n

CFWUx1
45
55
65
65
65
65
65
Worked on wall handstands
15pu35pushups
10pu16pushups

age 18 bw 170
35#/40/45/50/55/60/60(2 reps)

then i did the allison nyc workout which was
as many reps as you can in 10 min of:
75# overhead squats

i did 100 1/2 reps.
note next time keep hands in farther. had to stop a few times cuz my hands were hurting.

BW 146

25
30
35
35
35
40 F
35
35

38/M/178/6'1"

Weighted Pullups:
75/85/90/95pr/95/95/85
10min rest
500m swim 10:20
rest 2min
max rep pushups in 2min: 82
rest 2min
max rep unanchored situps in 2min: 71
rest 2min
max rep deadhang pullups in 2min: 52
rest 2min
1.5mi run: 10:46

19/m/19lb/AL

75
90
100
110
115
fail on 120
110
fail on 115
110

My previous PR was 90 so heck yeah!!
I'm getting certified in Virginia on Sep27-28, does anyone have any tips?

195 pounds not 19 =p

25,35,45,45,45,45,45,55

did the following w/o

5rounds
row 500m
20 burpees
40 double unders

M/73"/198
45
45
55
65
45
45
45

M/24/6'2/195

10-20-30-40-45-50-55-60-65

Never would have thought this was possible 4 months ago before starting crossfit.

m/34 (almost 35!)/180/6'

Couple sets of body wt to warm up, then.....
45x1
70x1
80x1
85x1
90x1
90x1
95x1

Previous pr - 75

M/38/5'6"/190

190 + 20
190 + 25
190 + 30
190 + 35
190 + 40 (switch to CU)
190 + 45 CU
190 + 50 F

Then off to Nautilus pull-down

Maxed the stack... which was way easier than doing the 190+50. :)

First time doing these - interesting. And humbling.

Still - yesterday somebody asked me what I do for a living because I am "built like a policeman or firefighter." I was thrilled - I write software for a living. Not a bad body for a geek! Thanks, CF. I'm now an evangelist.

warm up : 31 burpees (day 31 of 100 burpee challenge)

weighted pull ups:
20
25
30
35
35
40 (f)
40 - chin got close to the bar but not over

F/41/122#

As rx'd

30lb
53lb
70lb
81lb x 2 fail
75 1/2lb
70lb
70lb
70lb

53lb x3
30lb x6

pronated 40/45/50/55/57.5fx2
supinated 57.5/60/62.5f/62.5 I don't have it today.

first time doing weighted pull-ups:

20
30
40
50
60
65
70 (failed--can't get my chin up the bar. It was so close!)
50

Just back from a nice week long vacation from Carolina Beach, NC. Get week for running but wasn't able to do Crossfit.

Looked at the workouts that I missed and thought Murph would be good to come back too.

Also I bought the KSO Vibram FiveFingers in NC so today was the first day with them. Love them so far.

"Murph" as RX'd
Time- 40:13

USMC OCC-Class199 hopefully!

maxed out @ 95# & ALMOST made 102#

David
M – 33 – 5’10” – 179# BW

DROM warm up
50 Double unders
CFWU x 2 x 10, with ring dips & no pull-ups

WOD as rx’d: 45, 50, 55, 60–F, 55, 55–F, 50

Post WOD:
Deadhang BW pull-ups 5-5-5 reps

Compare to:
080422: 35, 40, 45, 50, 55, 60, 65–F
071215: 25, 35, 40, 40, 40, 40, 40

Notes: Couldn't make PR from last time and I was really feeling it. Fatigued and ready for some recovery tomorrow!

55 # dumbell for all 7
BW 190'ish

M/155lbs/25/5'9"
5 bw pu
3 10#
2 25#
75#
85#
95#
100#
100#
100#
100#

WOD weighted pull-ups;
18k,20k,22k,24k,26k,f,26k,27.25k.
was rushing as gym was closing,awkward with d/b's between ankles,feels like more of an ab workout cos of the pull from the d/b down through the body.

BW: 185

100
110
112.5
112.5
100
110
120(F!)

50
60
70
75
75
75
77.5(F)

Did a "lifeguard WOD" at my pool today before we opened:
Three rounds:
25 yard swim
30 medicine ball pushups(15 each arm)
25 yard swim
50 1 pood kettlebell swings(used 35# dumbbell)

Warming up 10 min

2rounds squat beginner pulls ups 10 reps

Bodyweight 103kg
Loads: 3kg – 5kg – 5kg – 6kg – 6kg – 6kg – 6 kg

m/36/104kg/196 CF since june 2008
the Netherlands

M/19/5'7"/175lbs

7 ME Weighted Pull-ups

WU: 5x0,45,45

Result:
90,90,95,105(f),102.5(f),100(PR),100,97.5,97.5(f),92.5, 92.5

7 best completed: 90,95,100,100,97.5,92.5,92.5

Total: 667.5

M/23/168 lbs

50
60
65
70
75(f)--> Bag ripped before my chin was over bar (piece of crap bag!)
75
85

Completed the workout using a more durable bag, should of used that one to begin with!

50lbs - that's all the weight I had.

4 reps at 50lbs x 7rds.

65,75,90,100,100,110(fail),100

M 39/5-8 200lbs, 11% BF
75,80,85,90,90,90,90

Always fun to do 1RM work

stretch
10 of each
push ups, pull ups, situps, squats
w/u 15 min jumprope including practicing DU

made up the following WOD today scaled down as pr brandx
20 Handstand push-ups (progressive feet on bench)
30 Pull-ups (gravitron 80# sets of 10)
40 Kettlebell swings, 25# plate (sets of 10)
50 Sit-ups (anchored)
60 Burpees (killer sets of 10 then sets of 5)

20:00

Tried to finish with 400m/2 min rest wod, but quit, too tired. will do tomorrow.

A1. Weighted PU - 45(2),60(2),70(2),80,85
A2. PC/HPC/HsqC - 135,145,155,165,165,165

Post - AMR in 10 mins partner WOD with savs, alternating:
3 PC @ 135
6 Clap Push-ups
Rds - 24

A1. Weighted PU - 45(3),70,80,90,95,100*,100
A2. PC/HPC/HsqC - 135,145,155,165,165,165

Post - AMR in 10 mins partner WOD with OPTbro, alternating:
3 PC @ 135
6 Clap Push-ups
Rds - 24

50
60
65
70
75
80
85

Clearly stronger than last time. And probably not maxed out today.
M/41/6/158

i made some rings yesterday and did my first muscle-up. rock on

M/19/5'11"/158

35
40
45
50
Belt ripped here so had to use one of those machines with cables attached to my ankles, not sure how the weights written on the machine convert to free weight
65
75
80-failed

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Weighted pull-ups: 20lbs x 5-5 25lbs x 3 30lbs x 2

Weighted pull-ups:
40lbs x 1
50lbs x 1
60lbs x 1
70lbs x 1
80lbs x 1
90lbs x 1
100lbs x 1 PR

4 minutes rest per set.
Compared to 080718: maxed at 95lbs
Foam roll after.

26.m.6'4''.225lbs

5 dead-hang no weight to warm-up

70
80
85
90
95
(100-F)
90
(95-F)
90
90-->45 x3-->dead-hang, no weight x7

CFWU sans pullups.

7 x 1 @ 25lbs.

I'm relatively new to CrossFit and am amazed at the quantity of pullups. Even on days when pullups aren't part of WOD, there are still 30-45 in CFWU. My shoulders, biceps, and lats are gassed at the end of workouts and I'm really looking forward to a day off on Labor Day. Hopefully the pullups will get easier as my body adapts. Until then, I'll just keep working hard.

Walked 18 holes of golf -- 5 1/2 hours (uhhggg!)

7 negative pull-ups

3 burpees

1 bottle of wine

Good night!

M/33/5'11"/178 lbs

Weighted Pullups using a Chained Dip-Belt with an underhand grip.

60 lbs
80 lbs
100 lbs
120 lbs
140 lbs
160 lbs
170 lbs

Failed on 180 x2... Maybe next time

m/41/184

22.5
25
30
35
40 F (only to nose)
35
35

post: OHS practice, sp

m/35/162

8, 16, 16, 30, 30, 30, 30

First time doing weighted pull ups since Feb. Did them all the time in prep for RKC. Had never tried a kipping pull up before that. Have not done a strict pull up since March. Previous PR 40kg
New PR 46.2 Kg. Kipping pull ups=more force production. Debate is over for me

34yom/168/6'0"

60,70,80,85,90,95,100(PR)

31yof/126/5'6"

10,15,20,22.5,25,30,30(22.5-30 assisted negatives)

Did yesterdays wod today
1st-1:59
2nd-2:04
3rd-1:59
4th-1:54

185

45-90-100-110(pr)-115(fail)-110-110

warm up:
stretching - back and lats
BW X 10

25# X 3
35# X 3
45# X 3
70# X 1
90# X 1
110# X 1
110# x 1

Cool down:
45# X 5
25# X 8
stretching

I have never attempted anything above 45# before. I had no idea where to begin the loads, so I played it safe and went up slowly.
Fun workout.

No weights today, so I did yesterday's WOD and today's.

Times-
1:13
1:17
1:21
1:21

7 Rounds Max Dead Hang Pullups. Palms out on 2x4" kids' playground equipment. 2 min in between rounds.

Reps-11/6/6/6/6/7/5

M/25/5'10"/168/~6mo. in CF

Been cutting out carbohydrates and can tell the difference.

M/27yo/163lb
1-45
2-60
3-80
4-100
5-120
6-140(F)
7-130

M/24/185

35
45
55
70
75
85
90

First time...

85, 95, 95, 95, 95, 95, 95

Then CFE WOD on my bike. Awesome workout

30/M/5'7"/155
Dead hang pull-ups
1-50
1-50
1-50
1-50
1-50
1-50
1-50

Had more at the end should have used more weight.

Also:

100 Push Up's
40 Pull Up's
60 Roman Chair's
60 Sit Up's

male 36 y/o, 150#, 68"

CFWU minus pull ups, plus 5 ring bardips
40# x7
one with my son on my back (35#)

Crossfit Cert 1. at GSX this weekend rocked. Thanks to Todd, Nicole,Jolie,Chuck,Dutch,Jeff,and the rest of the CrossFit Staff for all they did. I never knew how much more technique there is to the lifts and squats, that I thought I was doing right all this time. Like Todd said,"Hit the reset button and start over." Thanks Guys!!

M/6'1"/162/61

Some miscellaneous warming up, then 7x1 at 50 lbs. Maybe could do 55, but 50 was ok. This is not really hard, but certainly by 60 I would just fail. Then a few reps of pulling as high as I could get unweighted and hanging there. Still can't get C2B, or even very close, so stuck with chin over bar.

24/m/195

25-35-45-50-50-52.5-50

WOD 8-31-08

Weighted pullups 1-1-1-1-1-1-1 reps

70
75 PR
80 PR
85 PR
90 PR
95 PR
100 f

Kept thinking I wasn't going to make it up, but found my chin over the bar till the 100. Go big right? Maxed out at 70 lbs last time, so I'm happy with today's pulls. Working towards the OAP (one arm pullup)challenge in the message boards.

36yom/6'/200

85
90
95
100
105
110
115 fail

chin over, didn't touch chest

30-40-50(f)-45-50(f)-40-40

55#
65#
75#
85#
95#
105#(fail)
95#

Forgot....body weight 200#

28/m/194

75-80-85-90-92.5-92.5-95(PR)

M/36/201

45 x 1
85 x 1
110 x 1
120 x 1
110 x 1
110 x 1
85 x 1

Feeling a tired from CFE today.

1x15
1x15
1x20
1x20
1x25
1x25
1x30

34/M/240/6'5

THanks Buretto! Had a great first WOD....appreciate your help!

90, 110(PR), 110f, 90, 90, 90, 90, 90

Paul - 45, 90f, 70, 70f, 65, 65, 65, 65

CFWU x 3

WOD as rx'd:
PU: 40,50,60,65,67.5,(70fail),60,60

Previous PB was 60, so improved by 7.5lb.

Hannah
52.5 lb dumbell
Hannah
Hannah
Hannah & Lydia [f]
Hannah
Hannah
BW x 10

5'11" 170 lbs.

45
55
70
70
75
80 (fail)
70

m/21/145/5'10"

cfwu x 3, 1 mile run

pull ups
1 x 44lbs
1 x 62lbs
1 x 70lbs (fail)
1 x 62lbs
1 x 62lbs
1 x 62lbs
1 x 62lbs

Did after the 400 m runs at station
55lbs
65lbs
80lbs
90lbs(F)
85lbs(F)
65lbs
85lbs
90lbs

Subbed Gustav... welcome to Louisiana!

moving particle board, boarding windows, loading and moving sand bags, moving and loading cases of water...etc...

m/220/220/5'11

Yesterday's workout:

house demolition. Took a sledgehammer to a fireplace and broke down a house.

Today I did yesterday's WOD:
4x400m
1:47
1:45
1:47
1:44
2 min rest between runs.

45, 70, 75, 80, 80, 80

95/125PR/95/125/95/95/95

2K row warm up 9:55
Pull ups 35,45,55,70,80,80,90f(lower lip went over)
False grip ring pull ups 25,35,45,45,45,45f,35
8GHD situps between ring pull ups.
@ W/C

Will be doing this WOD tomorrow. Still trying to catch up from WOD's last week.

CFWU x 3 (6 L-sit pull ups, 15 sit ups, 10 95lb thrusters, 15 push ups)

Ran 4 - 1/4 miles on the treadmill, with 2 minutes of rest in between.

Took a total of 16:09 for the entire WOD.

#188 James

Homeade rings rock! Congrad's on the MU!

Get some...Go again!

~J~

Working Wounded: ITBS

CFWU - no squats

Last time: 55-65(failed, 2 attempts)-55-55-55-55-55

This time: 40-48-55-60x-60x-60x-55x

The 60 lbs. is very close.

As Rx'd, held dumbell weight with feet (lb)

27.5
35
40
50
55
60(f)
55

No weight belt in my gym, so started on the lat pulldown machine (which blows), but to my surprise saw some fellow CFers clutching DBs between their ankles, so I joined them and gave it a shot:

60/65/70/75/80

25
35
45
55
60
65(F)
60

Chain belt, overhand (standard) grip

25, 35, 45, 55, 60, 65, 70, 75

f/46/130

25,35,40,45,47.5,48(F)

5 / 10 / 15 / 20 / 25 / 25 / 27.5(failed)

Thinking of you all over there in Louisiana.

I love the Crossfit humour ... subbed Gustav. I hope we're all still smiling tomorrow.

Hang in there.

Did yesterday's WOD - 4 x 400m:
71s, 72s, 72s, 74s.
Each round felt better than the last ... should have warmed up more.

Then did today's WOD - weighted pull-ups:

15kg/20kg/25kg/25kg/25kg/25kg/25kg (55lb)

New PB ... got there early in the WOD, but couldn't get past it!

Jodi (F/29/109)

Weighted Chins
BW+10x1
BW+20x1
BW+30x1
BW+40x1
BW+50x1
BW+60x1

Weighted Dips
BW+10x1
BW+20x1
BW+30x1
BW+35x1

This was my first time trying weight dips. I decided to call it a day early as my elbows were SCREAMING. Stupid tendinitis. Still happy with what I did though.

Today:

35-45-55-60-65-55-55 (65 was questionable)

Last:

35-45-55-55-55-55-55

Missed yesterday so I made it up today.

Run 400m rest 2 min (4 rounds)

round 1 - 1:02
round 2 - 1:08
round 3 - 1:10
round 4 - 1:03

That was alot tougher that it looked on paper.

Today's workout

body weight 181 lbs

body wt + 50 lbs x 1
body wt + 60 lbs x 1
body wt + 70 lbs fail
body wt + 65 lbs x 1
body wt + 65 lbs fail
body wt + 60 lbs x 1
body wt + 60 lbs x 1
body wt + 60 lbs x 1
body wt + 60 lbs x 1 (tried a second pull-up but only got half of my face above the bar)

37M/5'10"/167#

Warm-up: 3:04 row (772m); CFWU - 3 rnds.

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

Cool-down: foam roll.

Same as last time. Don't want to increase weight until I can do chest-to-bar.

Steve
M/46/172

45: 70: 70:70:70:70: 75

The CrossFit Kids Cert this past weekend was great. Thank you to Jeff, Mikki, Cindy, Nichole and all the staff. You guys made CrossFit look like so much fun and that the kids we work with will enjoy every day that they come to workout. Thanks again.

Brian

M/26/5'10"/175/

75-85-85-95-95-95-95

body wt + 25 lbs x 1
body wt + 40 lbs x 1
body wt + 60 lbs X 1
body wt + 65 lbs x 1
body wt + 65 lbs x 1
body wt + 65 lbs x 1
body wt + 65 lbs x 1 failed

3 x 5 L-seat pull-ups to finish

EJEJEJEJJJJEEEEEJJEJEJEJJEJEJJJJEJEJEEEJJEJEJJEJJE
M/35/166
65,70,75X5 ALL OVERHAND
WILL WORK ON GETTING CHIN HIGHER AND LIFTING MORE WEIGHT

M/18/133

25, 50, 60, 70, 80, 90, then interrupted for family dinner. finished with a quick 10 reps of L-pullups. all strict form.

42/168

50
60
70
80
90
95
100F - Nose to bar
95

Finished up with kipping pullups and jumprope.

5
10
5
5
5
5
5

Pullups were never my strong point.

Before lunch I did - I didn't plan on doing the WoD:
250 meter row + pull up + 20# ball slam with sit up count down from 10 reps
(250 meter row
10 pull ups
10 ball slams
250 meter row
9 pull ups
9 ball slams
250 meter row
8 pull ups
8 ball slams
etc...)
500 meter slow row for cool down

3x
10 calf raises on machine @ 495#
10 1-armed fly @ 60-70-75

3 minutes stair master

Its dinner time now and I decided to go for it. I have only done weighted pull ups with regularity with 20# before and one time a few months ago with #40 so I didn't really know where to start.

WoD:
40
60
70
80
90
105

At 105, I had a 65# KB strapped to the front of my weight vest and it tore the vest in half. I had no way to go up or do more weight at this point.

I meant to put in there that my chest is hitting the bar and my nose is pushed up against the wall over my door frame.

First time doing these:

25
25
35
35
35
35
45

M 29 6'2" 188

110, 128, 138 (f), 130.5 (f), 128 (f), 110, 128

same PR @ 128 #'s.

188 + 128 = 316 lbs.

m/42/205#s
last time doing this WOD my last rep was 65#s... this time was 95#s. i cant believe the strength gains i am making with crossfit... not to mention the stamina gains, which are phenomenal!!!
Love IT!!!
... where was crossfit 20 years ago?

m/41/163

16kg
24kg
24kg
24kg
16kg
16kg
16kg

Changed it up to 9 sets of 3:

65
65
65
65
75
75
75
85
85

m/37/186

rx'd using belt & plates

45
100
125
135 fail
135
145 fail
100

37/m/5'11/160 (8/31)

Weighted pull-ups 7x1, 30#

4x Run 400 meters
Rest 2 minutes
Total 5:52
1:24-1:20(PR)-1:34-1:34

F/33/128

12.5 X 7
15 X 1....

Dealing with elbow injury.... was a bit worried about this WOD. Still, last time I tried this WOD I could hardly do +5lbs.... so, big improvement for me.

Vacationing in Victoria BC Canada on a yacht Mom chartered....no place to safely do weighted or kipping pullups on the boat.

“Work on Your Balance” Tabata Something Else:

Jungle Gym L-sit Pullups:
10-6-5-5-5-5-5-5 = 46
30 second break to adjust strap height

Jungle Gym ring dips:
6-6-5-5-5-5-5-5 = 42
30 second break to adjust strap height

Jungle Gym rollouts:
24-24-21-21-21-21-21-21 = 174
30 second break to shake out cramping quads

ATA Pistols on moving yacht (right leg one set, left leg next set):
7-6-7-6-7-6-7-6

All sets done on upper deck of yacht in motion…..balance was interesting. Very tough!

31/m/186

90
95
100
105
110
115
120 (PR)

A big thanks to all of the trainers at the Level 1 cert at GSX. A ton of information crammed into 2 days, but all vital. I learned a lot and will call on everything in the future as I continue to train myself and others. The workouts were great fun and everyone I met was motivated and dedicated. Thanks again.

27/6'2"/217

I did it a little different
No weight to fail=18
25lbs x 2
No weight to fail=15
45lbs x 2
No weight to fail=13
70lbs x 2
25lbs to fail=6
No weight to fail=8

I know it was to find out weighted max but I wanted to get a work out as well.

50 Burpees

55
65
70.5(PR)
70.5(F)
66
66
66

I did a chin-up 30 seconds after the pull-up. I rested 4 minutes btw sets.

m/31/230/68"

jumped rope 5 min

45#
55#
65# (PR)
70# (PR)
70# started to lose form
55#
55#

Note to self. All pull-ups were pronated

Warm-up: 500m on C-2 rower

Weighted pull-ups:

5-10-12-14-16-18-20 lbs

Got a new weight vest--better than putting weight plates in a back pack since I can distribute the weight evenly around my torso.

F/59/5'6"/133

Male/5'6"/165lbs/30yo

25,35,45,55,65,75,80(fail)

did WOD but also added 1 rep X7 of weighted dips. Used 45# for the pull ups and 50# for the dips. I'm 5'5'' 135lbs

M/25/170/6'0
Dead hang no kipping

65,75,100 almost, 100(f), 100(f), 100(f), 100(f)

SOOOO CLOSE. If I had a weight belt I could get it, but I have to hang on to the 100lbs DB with my feet.

As Rx'ed

Male/5'7"/36/205

50,50,50,50,50,50,50

First time doing weighted pullups.
45#, 40#, 35#,35#,40#, 40#, 40#

f/27/128

Got back from the VA Beach cert this evening. Some of the Best 48 hours I've spent. Had an amazing time. I just feel like I need a bigger cranium to keep all that info in. Thanks to all the trainers for their teaching, patience, and encouragement. My legs are so pissed at you though!

90
90
100
110
110
115
120

you guys are soooo much better at PU then me. warmed up with 15 and used 20 for each round. I could barely get my chin above the bar!

wpu 1-1-1-1-1-1-1

70-80-90-100-110-120-130lb(PR)

o

and bw = 185lb

Male 24 6-5 195
CF Warm Up X 2 subbed hspu's for pull ups and added push ups

Piled weights into an old hiking backpack due to lack of belt or vest at gym.

25#,50,60,70,75,80,90 (fail), 85(fail)
Should have not went by 10#'s at the end.

Anyone else doing the crossfitendurance.com WOD's as well? Just curious of results for those looking for speed in 5K-10K distance. most of the testimonials on the site are for much longer distances

Thanks

Male 23
BW 78kg (171#)
1.82cm (6')

5kg (11#), 10kg (22#), 12.5kg (27#), 12.5kg, 12.5kg, 12.5kg, 11.125kg(24#), 4BW

Did a 500m row for a warmup

Also did 100 yesterday as part of a workout

500m row for warmup

5,10,12.5,12.5,12.5,12.5, 11.125 Kgs

3mins between sets.

Also i did 100 yesterday as part of a workout but used 14lbs assistance

23 male, 78Kgs, 1.82cms

45x1,70x1,90x1,115x1,125x1,90x3,90x3
Previous best was 90 on 7/18...missed at 105 that day.

45
70
70
75
75
75
80 (fail)

28/M/167

35
35
45
45
50*PR
55*PR
60*PR

19/m/195lb/AL

75
90
100
110
115
Fail on 120
110
Fail on 115
110

Then went to the track and did 20 rounds in twenty minutes of: 40 yard sprint 10 pushups 10 situps 10 squats.

Then played ultimate frizbee and football for 2 and a half hours..

Good Sunday eh? lol.

And I'm gettin certified the 27th-28th in Virginia. Anyone have any tips for me? I could use some for real!

28/M/6'1/185

110
120
130
135 PR
140 F barely
142.5 F
137.5 PR

28 male, 81kg

First time doing this...

1.5 pood KB - palms in
1.5 pood KB - palms in
1.5 pood KB - palms in
1.5 pood KB - palms in
1 pood KB - palms out
1 pood KB - palms in
1 pood KB - palms in

KB's are my only available weights at home. Could have gone heavier!

23/M/171#

First time!

90#
90#
90#
90# F
90# F
90# F
85#

had a lot of trouble getting past 90 degree elbows on the last few sets. Killed the lower back!

17 M 150

Having some troubles with Pull-Ups lately, don't know why. Usually I can do many in a row just naturally but something keeps holding me back.

All seven were +20lbs; tried 25 more than once but failed. Might just need a rest?

#287 Andrew

Read as many of the journals as you can. You should have been emailed links to all of them. And watch as many videos/demos on the olympic and staple lifts as you can. The better your form is going in, the faster you'll progress at the cert. Don't neglect your stretching- flexibility shouldn't limit your performance. And if you aren't already doing either paleo or zone (or both, if you're gungho) you'll wanna jump on that pronto, Tanto. Been eating clean for years, but my energy levels are waaay up since I started paleo/zone (lose processed carbs, up raw veggie and fat intake). Good luck!

oh, and if your hands have been ripping, file down those calluses amap (every d