awesome

Nice

damn those rope climbs!

Everything else yay! :) lol

Is it 3 towel pullups per foot of rope for a sub?

subs for handstand pushups and rope climb?

This one is going to be fun. Can't wait.

I wonder what a fire-breathing time would be for this one? I'm thinking on the order of sub-18...

We shall see about mid-morning tomorrow! Pumped up? Heck yes! :)

ohh nooo. I was hoping it wouldn't be something like this. I was trying to think of something "easy" that I wished it would be... but my brain is so fried right now that I couldn't

I'm wrecked right now. My body feels beat and I'm suffering from a major Zone Hangover.

Add some running into the mix and tomorrow could quite possibly result in some kind of disaster. Like me falling from the ceiling instead of sliding down the rope.

i have to say that nicole is my shero. she truly is.

ck

suggestions for a good sub for rope climbs?

No rope, so i'd like to sub towel pull ups, however in most vids i see people using to towels...is that the norm way to do it? I'd assume you'd drape one towel over the bar and grip one hand over the other?

two*

The sub for rope ascensions is towel pull-ups right?

my shoulder feel a little hurt the second hang power clean maeby hurt my shoulder again...i hope it heal for tomorrow i wanna train that wod look awesome

WOW. THIS WORKOUT IS GOING TO BE BRUTAL, ESPECIALLY IN ALL OF THE ICE WE'RE HAVING HERE IN NORTH TEXAS.

IS ANYONE OUT THERE CROSSFITTING IN WACO, TX? I'M GOING TO BE THERE THIS THURSDAY, FRIDAY, AND SATURDAY, AND WAS WONDERING IF THERE WAS AN AFFILIATE THERE OR IF ANYONE WAS WORKING OUT ON THEIR OWN. I DON'T WANT TO MISS A WHOLE THREE DAYS OF WODS. ANY HELP?

Bring it on! Allison, hope to see ya on the ropes tomorrow..
Jeannie

get some...doing deadlift wod tomorrow

dt missoula, mt

are there any good substitutions for the rope climb?

Nice! NICOLE you have the most piercing attitude and Love for CF you leave beutiful Scars on everyone you meet!! Thank you for another great piece of advice......

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.

15 ft Rope Climb, 2 ascents = 30 towel pulls

forgot to mention my pathetic performance which I'm not very happy with.

135 clean and jerk wod

4 min plus 1

never really done oly lifting so am still a little shaky. Can't wait for that one to post again so I can kick it's ass.

dt missoula mt

That had to be the best way I heard CrossFit defined...

Aloha,

Jordan

The wretched rain! Fortunately I am a day behind, so I will do the PC's tomorrow. Hopefully by Wednesday it will be sunny, so I will be able to do this one.

I second Allison, I too hope I do not fall 15ft from the top of the rope. My arms will be shot after just the first round!

ahh dang, i missed the 2 ascents! That means 30 towel pull ups for me per round. Last time that happened it was definitely the limiting factor. Fuuuunnnnnnnn...

Evening. Who pissed off Coach?

3 rounds for time. For time. With a stopwatch.

Run 400M. Run it anywhere. Inside. Outside. On a track or road. 0.25 miles on a treadmill. For reality add 2% elevation to make it more like real running.

15 Handstand push-ups. As Rx'd means no assist, but it's kosher to place your feet against the wall for support. Can't do a HSPU? The subs are listed in the FAQ (but you knew that) and there are three videos of instruction and alternatives under "Exercises and videos".

2 15' Rope climbs. With or without feet, your call. No rope? The sub is 15 towel pull-ups. Drape a towel over something and then do a PU holding each end of the towel in one hand. Total of 30 towel PU per round for this one.

Rinse and repeat. For time. Any rest between rounds or exercises gets you a slower time.

FWIW, you're all Newbies, right? Nicole Carroll is what we ALL want to be when we grow up as Crossfitters.

3-2-1...Go!

Nice! got a 20 ft. rope swing in the backyard. Timed myself climbing it without legs yesterday, 6.47 seconds!

21/M/6'/175

Here comes Pukie!

Travelling to Dallas tomorrow...any Crossfit gyms that accept visitors there??? I'll be there Wednesday and Thursday...will do WOD at my home gym tomorrow morning. Thx

bingo... correction... 4 rounds for time.

otherwise great work as always.

Mr.Bingo always a pleasure read your posts...my shoulder feeling better so 3-2-1 vamos!!!!!!!! THERE IS NO PLACE FOR WEAKNESS!!!!! besides that in 2 month i´ll become a father so i have to train now because when my baby born it´s gonna be WOD tabata carry the baby-feedthe baby-clean the baby hahahahaha

It would be nice if there was an automatic post that read, "Hold all questions and comment's until bingo post's".

Looks like a tough one tomorrow. Any Crossfitters in the DFW area in Texas who needs a workout Partner to prepare for the May qualifier in fort worth?

I wanted to take a moment to thank Tucker, Chris, and Lucianne for the excellent job they did this past weekend here in Vegas at the Gymanstics Cert. Everyone had a blast. Sorry about the car Tuck! Hope Lu and Ava were okay with their "seats".

It's not even tomorrow yet and i've posted twice but...I got to thinking...

The sub of towel pull-ups is pretty brutal. Are kipping towel pull-ups possible or even an option?

Just wondering what everyone else does for the given sub. I don't want to cheat myself, so if i don't get any answers they'll be dead hang and my time can just suffer. Never seen a demo on these though so figured it was a legit question

Heh... awesome. This is going to be absolutely painful.

Well, I'm 15 and been crossfitting for just over a month and I love it. My dad and I decided today to do the New Orleans 70.3 half Ironman in April. Already 4 weeks behind the 16 week training schedule since we are starting tomorrow, but I have no doubt that the time I spent doing Crossfit will help make up for that.

I still plan on doing Crossfit workouts alongside the triathlon training, assuming I can manage it. Guess I'll find out tomorrow. Thanks for everything Coach.

Yea!!! We get to use our new rope!

Hey Jennie-JBCF! :)

I do my pull-ups on a climbing hangboard; not sure how I'm going to hang a towel from that...

#36 Kevin K

Congrats on finding out about crossfit at a young age (wish I had known!)... but I want to thank you for finally making me realize what the stickers on people's cars that say 70.3 or 140.6 stand for. Good luck with the training, dude!

#39 head

Thanks. And glad I could help... accidentally!

Bingo et al,

I am a newbie, only a few weeks in to Crossfit. I am ex-Australian Army, now living in the Middle East. I am loving crossfit so far and only wish I had found it sooner (rather than wasting years in the gym doing the standard 3-4 days of weights combined with the odd run). Crossfit has certainly given my training a focus and structure that was previously lacking.

I am grateful for the excellent advice and detailed answers posted and wanted to thank Bingo in particular. I look forward to becoming a more active member of the community in the future (after my times/weights gain some respectability).

I can't wait to see what kind of looks we get in the morning from the 24hour fitness crowd...LOL

Kevin K # 36 - perhaps your youth and naturally occurring HGH will help you out with recovery if you are doubling up on 70.3 Tri and Crossfit training, but last season when I tried to follow a standard short course tri training program (complete load of cardio over three disciplines, 6-10 sessions per week; average of probably 20 hours of endurance/week) + WODs I got sick *a lot*.

If you haven't already discovered it, Crossfit Endurance is kinda designed as the Endurance Athlete's complement to the Main Site WODs, and is intensity driven. I've never done long course stuff, but a lot of distance athletes seem to get a huge benifit from the CFE WOD with a lot less volume than traditional tri training. Most standard Tri programs (especially at the 70.3 and Iron distances) do so much volume that, in combo with the Crossfit, I think you could walk that overtraining edge a lot.

Go for it and rock it out, but I'm just saying, don't be afraid to cut back and rest when you need to. It's better to take a day or three off and get the benefit of recovery (even if it means falling back on your schedule) than get knocked on your butt with an upper respiratory infection or something for 3 weeks. Also, tapers are your friend. Don't skip em. :) At least, that's what I'm telling myself as I put together my 2009 training plan and try to figure out how to balance it all. Good luck, man! Let us know how your training and race goes.

Welcome to the club Brad in Dubai!

I'm so glad my hands are split open. Gonna have to break out gloves for this one. So sue me!

Enjoy everyone!!

Well, I had to sub rope climbs with rope pulldowns, only option I had available to me, and did 30 for each arm (total 120) because I also had to use only half the stack, not adjustable. Also did supported HSPU in squat rack, total time was 16:30.

Ohhh this is gonaa be a tough one...I dont have a rope so im gonna try to do 30 towel pulls ups.

Thats a nice video with nicole, she is my favorite crossfit athlete and she is SOOO HOT...lol, does any one knows if she is married??

who did the autoerotic bilateral butt grab over Nicole's shoulder,
er... um 3 2 1 go?

# 42 - Brad in Dubai

You CrossFit, therefore you already have our respect. (and bonus points for being an Aussie!!)

Hey. I posted this yesterday, but probably to late into the comments section.

Here are comparisons of my relatively recent PR's for the clean variations:

HPCL: 190
PC: 210
CL: 215 (maybe higher now)

Does anyone have similar trends? Are there any conclusions to be drawn from this? Obviously some people are better at certain clean variations than others, but what is typical?

I'd appreciate some feedback or insight. Could be a good rest day topic if not now...

Thanks

26/m/5'8/162

This workout looks sick. It's funny cuz we just did a rope climbin wod today and it sucked.

run 400m
10 squats 185lb
5 rope ascents, 15 ft
8 squats
4 rope ascents
6 squats
3 rope ascents
4 squats
2 rope ascents
2 squats
1 rope ascent
run 400m

time-31:17

We just got our rope and I definitely underestimated the rope climbs. Will have to wait a few days to try today's wod for sure.

#49 Zane - that is correct. how are things down in Vic?

#42 Brad - Welcome brother, good to have you on here

good session. subbed towel chinups and can barely type.

24:15

and.....I could listen to Nicole all day :-)

m/31/66"/185
As rx'd 12:57

I feel like hell. I'm so hungry and sore that I can't sleep! Getting into the Zone is not fun.

M/24/5'8/160
Substituted with towel pull ups
As rx'd 18:51

Subs:
- Decline push-ups (feet on park bench), 15 reps.
- Towel pull-ups, 15 reps.

Time: 27'38".

F/33/5'7"/138

155/m/22
subbed 15ft ropeclimb(X2) with 30 pull ups

9.06 mins

M/32/155/5´10"

Subbed 2 rope climbs with 5 muscle ups, otherwise as rx´d.

Time: 17.35

Hey everybody, I've got a question.

Rope climbs and hspu are two of my worst disciplines. I will need to take a lot of rest breaks to get through this WOD. Should I sub and make it shorter to get a better flow? Maybe one ascent and 7 hspu instead? It's still gonna be very hard for me but more doable.

What do you think? Any thoughts?

m/43/74kg
Burgener skill transfer WU

Sub 5 MU for rope climbs.
Tried POSE for the first time.
HSPU ROM needs work
Time: 19:45

Iron-cross training and OH squats post workout

M/26/260LBS/6'4"

SUBs
-decline pushups feet at 36"
-one towel pull ups (30 reps per round)

time: 15:15

Just wanted to put a shout out to Justin (JRoCk) and Jeannie of Jeannie Beach Crossfit in Virginia Beach. These two opened up their home to a travelling Marine and treated me like a long lost friend. Two super athletes both striving to improve and improve those around them, what a great time!

I'll get the opportunity to hit today's WOD with them at JBCF again. If you are ever in VA Beach and want to work out in an atmosphere that is fun, inspirational, educational, and (did I say fun?) look these two up.

Mac

CFWU X 2

Quick Question: For WOD January 5th -- Hang Power Clean 1-1-1-1-1 . . . . . What does the "1-1-1-1-1" mean? surely it does not mean 1 rep for 5 sets? Thank You for your help!

#65: Yes, that is exactly what it means. It's a max weight workout. Work up to max or warm up and try max for all sets...

24:20

Bingo, you da man!

Sub'd 30 alternating towel PU's for rope climb.
VBFF's still kick ass, and my HSPU's were all the way to the ground.

24:28

Anybody in the Netherlands, get ready, The real CrossFit Holland is about to take off. Stay tuned or contact me at nolanmooney@yahoo.com

bentall .... thanks! makes sense now that i know it is a max weight workout.

Oops...FOUR ROUNDS...sorry...

Substituted with towel pull ups and decline push ups bent at the waist. I finshed 2.5 rounds in 16 minutes.

m/40/142/5'6"

26:39
hspu on wall head to floor
towel pull ups for rope climb

Wanted to share - just in case anyone is looking for some core hurt.

Did a little metcon yesterday after the Hang Power Cleans & boy are my abs sore.

5 rds
5 kip-ups (or atttempts) from the floor
7 HSPU
9 36" box jumps

Not a great IMO but learned something: Kip-ups will smash your abs harder than L-sits or GHD situps. Honest.

Scaled Down: 400m run, 10 hand stands, 10 towel pull ups...x4

Time: 24:25

Need serious work on HSPU and 400m run times.

That was awsome!!!

As rx'd

21:40

25 minutes
final 20 pull ups assisted
hspu with feet on wall

24:12, subbed 45 db's for HSPUs

Subed "Superman pullups" for rope climb, 15 each arm.

39:21

Black Box (5,3)

no rope so I subbed 15 regular pullups

14:46

not feeling so well right now......enjoy

Day 3

28:03

I did the warm-up.

I did push-ups with my feet up on the bench for all but 5 of them. For the rope climbs, I had to try a couple of different things.

Round 1 - used the towel over the smith machine. Feet or knees on the floor and just tried to pull. Couldn't stay consistent on how much support.
Round 2 - smith machine was full, so I tried the assisted pull-up, one handed. That seemed like a good sub that I can work towards removing support.
Round 3 - pull-up machine taken. Did 1 handed pull downs on the cable machine with 40 pounds.
Round 4 - back to the pull up machine.

So far, this seems like a good program for me to try. It's a lot more time than I'm used to putting in, but I think that's good. I'm still going to spin class tomorrow, so I'm not sure how I'll do with whatever gets published tomorrow....

40/m/176cm/71kg

4 rounds for time

run 400m
15 HSPUs (poor ROM)
2 pole climbs, footless, walk off

18:11

Next time I'll downclimb/slide the pole instead of walking off.

Later on, after rest, I managed my first full ROM HSPU (forehead to floor).

I had a couple issues this morning with my workout. Here was my lame attempt at the workout.
1. People kept stealing my treadmill at our globo gym.
2. No rope, no towel
so...it went like this

round 1: .25 miles on tread mill
15 modified hspu
30 lat pull downs using a rope
attachment
round 2: the same
round 3: someone stole my treadmill did 200 rope jumps instead.
round 4: still no treadmill did 1/2 mile on the bike.

14:35

better luck next time

151 5'7.5" 33 yom

6am- 30 min after waking
hspu were awesome and flew through those
only sub was 30 towel pullups per rd(this is a time killer)

19:25

10:18

I hear everyone saying towel pull up but wouldnt floor pulls be closer to simulate?

floor pull -

Find a smooth floor. Hard woods best. lay on your back on something soft and smooth like a towel or vinyl mat. then use some rope or a towel and fasten it to something (like a door knob) or use a partner. then pull your self towards the "holder" while sliding along the floor. focus on your intensity while doing these but use controlled movements. using to much momentum is cheating.

dbl the distance to compensate the difficulty hanging robe climb.

also when using a partner and you have a lot of space like a basketball court. you can both work out at the same time. they do drag walks or backward lunges pulling you. while you try and catch up to them.

m/40/6'0"/191

21:26

Did my best to sub rope climb with towel pull ups.

The only thing good about that work out was finishing it. Good lord.
did scaled down version.
ran 4 flights of stairs (no treadmill, -35 outside and a foot of snow)
8 Hspu
15 pull ups(forgot to use towel darnit)
4 rd for time 13:57

pukie smiles mischievously from behind the drapes.

WU: Jogged 800m, stretching

WOD: 15:14 in boots and utes, rope climbs on USMC obstacle course, HSPU against fence

30 minute break and then....

CFE WOD: 4 rounds 100m, 200m, 400m 1:1 work/rest 18:52

Great day.

First Crossfit workout....ever. Really bad idea.

M/43/6'/205

ouch

M/25/190

22:15 -subbed 15 pullups for rope climb

At a new FOB today, didn't make a 400/800 loop yet, so I ran on the treadmill. Also no climbing rope.

11:30 as rx'ed (minus having my feet on a wall for the HSPU) followed by 5x 200m sprints (1 min. rest between each)

31/M/190

I did FRAN today because the gym wouldn't work today for this workout.

my time was 6:28 which is a PR for me on FRAN.

Then I ran a 7:38 mile

Once again I feel blessed to be a part of this wonderful affiliate. With 4 (four) ropes hanging just over 15ft high, and another 3 ropes that we can tie up on any of the over 20, 15ft high hooks on the pullup station, I invite those crossfiters in the Virginia Beach and Hampton Roads area, who do NOT have access to ropes, so come in today and get your struggle on with us!

Seriously, if you are in this area, and don't have access to ropes, you owe it to yourself to say "hell yeah, I'm gonna do this!"

Mac~Thank you very much for your encomiums! We are grateful to have a Man of Honor such as yourself in our home!

~J~
Accept the challenge, Train Hard and Push Through "IT"!

M/25/6'1"/186

4 Rounds:
400m Run
15 HSPU
30 Towel Pull Ups

35:10

Ended up answering my own question today with "can you do kipping towel pull-ups?" The answer is no lol, not at all.

4 Rounds
400m Run
15 HSPU (against wall)
30 Towel Pull Ups
39:47

Damn those towel pull-ups...again! All my time spent there :(

400m
15 HSPU
20 Towel Pullups - Alternating arms

23:58

Wanted to do 1:1 on the towel pulls (30 total per round), but was late for work.

Do alternating arm towel pullups really equal rope climbs 1:1?! Never climbed a rope, but those alternating towels are freakin hard!

48/male/6'/206 week 9 of CF

Can't do HSPU or rope climbs...yet.

400m on treadmill at 2% incline
decline pushups feet on bench tried to get weight over shoulders 15 reps
towel pullups with 1 leg assist 30 reps

4 rounds 19:21 CF rocks.

Newbie here! 22/F/New York City

My brother got me into this about 2 weeks ago so still learning.

This will be brutal.

Posted late for yesterday and so I wanted to ask something about the Hang Power Clean. I think I'm doing something wrong because it really hurt my shoulders even at only 95#. I think I'm maybe not getting under the weight enough or not being explosive so it puts to much strain on the shoulders and rotater cuff. Not sure. Any advice?

#49 Soccerman

I have a similar pattern, albeit not at the same weights....
HPCL: 145#
PCL: 155#
CL: 160#

My guess is that you can gain more momentum from the floor than hanging, and the squat is more efficient move at heavier weights than the PC.

27/6'8"/220
sub 30 towel pu
31:48
shoulders/back stopped working in the 3rd round

Now I have a question about today. I don't have access to a rope. I know the FAQ recommends towel pull-ups or see-saw towel pull-ups. What's the difference? Are see-saw where you have two towels, one in each hand, and you pull alternately so as to create a side to side motion? Also, how many towel pulls-ups should I do to equal two 15ft. ascents? One pull-up per foot?

Evil...!
Hardest WOD for me yet. Close to puking....
Love it!

M/53/181
I suck at towel pull-ups...could only do 15 per round.
WOD not as required = 18:53
A new year and some new goals to set.

Second day of crossfit WOD's

23:12, substituted rope climb with 15 pull-ups, 400x on treadmill, regular push-ups.

Still getting acquainted!!!!

Strike the how to question, I didn't see towel pull-ups in the demo section. However, I do need to know how many to do for a essentially 30 ft. rope climb. I would think 30?

31:55, subbed 15 towel/15 regular pull-ups for rope climb each round. The rest as rx'd.

God is Good, All the Time.

#72-
can you explain kip ups, or if anyone knows or where to find videos of KIP UPS?

As RX'd

24:56

Rope climbs need work couldn't keep grip.

bw 165

subbed pull ups for rope climbs
hspu assisted
mistakenly did one rope climb per round

11:40

m/40/6'/205
sub'd rope w/ 30 twl pu
16:54

m/31/5'9"/167

subbed rope w/ 30 close grip pull downs. Did Handstand pushups for the first time in a WOD and I couldn't go all the way down but I did them as best as I could.

27:08

Anyone ever blow a bunch of capillaries around their eyes and temples from either doing hand stand pushups or sets on the GHD?

Was practicing hand stands and did a few sets of 10 on the GHD yesterday and noticed later that I had a number of new red freckles from popped vessels in my face. How abnormal is that?

m/29/73/183
15:46
Assisted Handstand push-ups

27:03
400s
all rope climbs
HSPU, need better ROM, ran out of gas last 2 rounds, turned into a HS drop-to-the-head,(rest) then-push-hard-up.

F/46/5'7"/140
2nd wod ever
substitutions:
estimated 400m on my block
pushups with feet on 4th stair
towel pullups on assist machine 15 full/set
time: 22minutes
can bearly type!

14:13

Used 10 ft rope, 3 climbs per round.

Adjusted the WOD a bit for my shoulder (HSPU are a no-go):

15:03

Run 400 meters
15 hollow rocks
4 hands only 8' rope climbs

Runs done in 75 meter apartment hallway - 2 complete turnarounds plus 1 turnaround at the second exit made the 400 meters.

Hollow rocks done with entire back off the floor and all of my butt off the floor for the rock to count.

Each 8' ascent started from seated position on the floor, a hand touch to the ceiling and hands only descent back to sitting position.

Finished with 4 sets of 1 minute of handstand holds against the door and 1 minute DU practice. Managed a few triples and doubles amoung the many misses.

32:39

-Treadmill
-Handstand push ups really more like a super incline, about 70-75 deg? My hands were about 3 feet from the wall and probably a bit suspect on some of the final reps.
-Subbed alternating staggered hand, towel pull ups.

Run and HSPU upstairs, then downstairs to a pull up bar for towel pull ups.

I'm pretty confident climbing the 15' rope would be better. Towel pull ups suck!

tough workout. Couldn't get all the way up the rope during the workout and did HSPU for basically the first time during a workout. Finished in about 30 minutes because I wanted to concentrate on doing the HSPU's. Also had to row due to cold weather in the Northeast.
m/29/6-0/185

Gym was packed yesterday! First Monday of the new year is always the most entertaining day of the year at the gym. So many new faces. All reading their books or magazines as they leisurely hit the ellipticals or leg extension machine or some other cable-based machine. Most will not see much progress in a month's time and the gym will settle down by then. Meanwhile, even with so many of the machines occupied, I found all four squat racks at my gym free! So no problem doing my hang power cleans yesterday. Should be no problem today as well. Most of the "resolution" people prefer girl-curls to pull-ups...

17:03 as rx'd

#107

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

Many other videos on the exercises and demo page about kipping pull ups. Look under "K" for kipping.

Mark
4 Rounds
Row 500m
15 HSPU
30 Towel Pullups
33:44
Rows were 1:55.4, 1:53.8, 1:54.0, 153.7
A lot of time on the towel pull ups.

33/M/6'00"/181

20:41 as rx'd

HSPUs were the slowest. Mostly sets of 3 and 4. Rope climbs were pretty decent. First lap was 1:25.

Dan D.

#105

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

All the video of towel pull ups you'll ever need.

Also under "T" for towel pull ups and variations in the "Exercises" section of the "Exercises & Demos" link on the home page.

Is this guy a Darwin Award candidate?? I think there is already a half a dozen knuckleheads falling to their death by doing chins off high places. Please don't embarrass the CF community with such foolishness. I'm surprised its on the WOD.

#59

I'd scale the work out to something you can complete. As you get stronger you'll eventually be able to do the full work out.

Go to the Brand X affiliate page and see their scaled numbers based on skill level.

http://www.crossfitbrandx.com/

DOES ANYONE CROSSFIT IN WACO, TX? I'LL BE IN TOWN THIS FRIDAY AND SATURDAY FOR A BASEBALL COACHES CONVENTION AND I DON'T WANT TO MISS A WOD. ANY HELP?

27:45

damn rope climbs slowed me down!

19:36

Subbed 30 Towel Pull-ups for the rope climbs each round (120 total) and did the runs on a treadmill.

m/25/165/5'10"
Sub rope climb for 1 jumping towel pullup per foot. Didn't figure out the most effective method until the 3rd round. First two were kipping towel pullups.
19:43
Going to try to knock off 2 mins next time.

30/m/5'10"/215

Did 30 pulldowns for rope climb.

First time attempting handstand pushups in a wod. My range of motion was very small...but I have to start somewhere.

26:47

Not Rx'd
400 meters
15 pike push ups
15 pull ups

18:06

Had to use the treadmill for running.

m/24/180lbs/5'11"

4 Rounds For Time:
-400m Run
-15 HSPU (Subbed Pike HSPU)
-15 Ft Rope Climb, 2 ascents

14:53

Funny CF @ globo gym story:

Me and my wife were doing Murph at our local Globo on Saturday. While doing her squats, an older gentleman came up and said "honey, you are cheating yourself, you should at least use a dumbell or something while doing those.."

considering she was on rep 250'ish, I'm glad she didnt get the dumbell and swing it at him...

CF Rocks!!!

Hey everyone it's awesome to hear all these stories. Just got back from my local globo-gym and I have two things to say.
I was doing Grace and on rep 25 some personal trainer comes up and tell me doing C&Js are dangerous. I started to talk but realized the clock was running and just stopped mid sentence.
And also I've been doing Crossfit for a month or so (~5 weeks) and I did grace in 3:28. It would have been for sure sub 3 but is this a good time for a newbie?

What, where....who?

That nearly killed me and I loved it!

34:12

Male/26yrs/6'0"/170lbs

Warm Up:

Shoulder Press 20-10-5

45-95-115

Shoulder Press 5-5-5-5-5

135-145-155x4-155-145x6

Then

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
30 Towel Pull-ups

18:30

Congratulations to Nate and Shane for getting their first Muscle-ups. Since you two accomplished your New Years goals so early in the year you can just stay in bed every morning from here on out. Way to go guys.

subed rope for towel pull ups then jumping on the last set. subed hspu with feet raised perfect pushups, jumped rope for 2:30 in place of 400m run. time 22 mins.

400 m
15 shoulder press 45 lb
15 pullups with v over the pullup bar
4x for 15.19 min

Love this WOD!

The porch:
16.52

Hit the wall after third round, needed more rest in between rope climbs.

My intention was to do it exactly...but were to much people in the gym so i did:

4 rounds for time of:
Row 400 mts
15 HSPU this was my first time doing HSPU
20 Pull ups, i wanted to do towel pull ups but i only did 2 of them..thats sucks...

Time 21:37

WOD 14:55 [50Y/M/11ST/70"]

very motivating hearing nicole speak about crossfit...she is an impressive woman!

15:35. Subbed declined push-ups with feet on a 24" box, although I can tell that the WOD would have been far more difficult with HSPUs.

Today was my last WOD at CrossFit Pittsburgh, tomorrow I am off to Barcelona for a few months. I want to give a big shout out to all the people involved in that gym, trainers and athletes alike. The atmosphere there is indispensable, and will be sorely missed while I am abroad. If you are ever in the area, drop in for a WOD with them, you will not be disappointed.

With that being said, have any of my fellow CrossFitters ever spent any time in the Barcelona/Bella Terra region of Spain? I am looking for a suitable gym to continue the CF regime...but my searches have mostly been fruitless. Please, post on the comments board or email me if you have any suggestions. The CF workouts are the only type that I enjoy, and thus my motivation to get out there and stay active. Without them I'll lose that drive.

Cheers

22:24

subbed 30 pullups each round for 2 rope rope climbs

I have a question concerning towel pullups. I tried to do them for todays WOD but I could not get the grip right in order to do more than 1 or 2 at a time. any suggestions? thanks.

33/m/6/194

as rx'd
18:57

Went to the gymnastics cert in Las Vegas this weekend and had a blast! Thanks to Joe and Zac for having us. Your box is awesome! Tucker, Chris, and Lu...you guys are a crazy fun group to hang with. (I need more bananas!) Thanks for letting Ken and me tag along. Being inverted is fun!!!

#83 OPT,
You sir are not only an animal but a true inspiration.

m/39/6/233

400 m
10 hspu
45' rope/ 200 lb sled

four rounds, about 25 minutes.

M 34/145/5'7"

Subbed 15 pull-ups for rope climb: 15:27

14:51 as Rx'd

Legs were dead after doing Murph yesterday.

Murph - 34:45 as Rx'd.

Is there anyone out there who is part of a CF affiliate in Colorado Springs? I'm still deployed, but will be back mid February, and am looking at joing a CF gym possibly.
Just wanted to see if there are any recommendations - I know there are at least 3 or 4 links on the CF main page.

Danke

4 rds for time:
400 m run
15 HSPU
30 pullups

21:32

Did the best I could at the park
4 rounds:

400 meter run
15 hspu against chain link fence (range still weak but stability getting a lot better)
24' chain-link fence bouldering climb (about 8' upish and 24' sideways, spidey-style). This sub was much harder than anticipated, especially since the links were too small to accommodate the toe of my shoe...so a lot of shoulder and wrist went into it. Also, the chain was pretty old and rusty and tore up my gloves pretty good. But it was fun.

23'52"

CFWU- Minus pu's
Assisted HSPU's
15 full body pulls on rope thingy at the gym
20:40

This was a day of substitution!
400 m run
15reps 90lbs press
20 towel pull-ups

21:09

Need to get a rope!

m/179/32

subbed/scaled:
500meter row
15 HSPU (Range of Motion as tolerated)
30 pullups

4 rounds for time: 26:10

1000m Row w/up
10 MMA warm up (Warrior Training)

400m 1.26/1.27/1.35/1.39

HSPU - used smith machine bar for support

sub'd 30 Towel pull ups per round
(some jump/assited)

24min 34secs total, fourth day in row so used Linkin Park/Jay Z mix to get thru'the session!!

pure evil

had to tell ya'll about it

(pure evil interval as follows)
75m sprint
20 pushups
75m sprint
15 KB swings (24kg)
50m sprint

run for time, 3 intervals total, rest approx 3 min b.w ea.

decimated hamstings, ass, & calves. pain. Took a long time for heart rate & breathing to come down.

pure evil I tells ya!

25/m/5'11"/199
27:23
Wound up doing 4 rope climbs and 60 jumping rope pull ups with slow negatives. Grip, triceps and lats fried. Just got the rope on Friday, so the timing of this WOD was perfect.

Funny about the Globo Gym comments. Rather than negative input, I've been lucky enough to get a TON of positive inquiry about where I get the WODs. Everyone who's come up to me while I am collapsed on the ground in a pool of sweat after completing a WOD has complemented on the intensity of the program.

subbed super elevated push ups for handstands

19:08

Since I learned how to do the rope climb technique correctly, piece of cake. I actually look forward to them now. Same with pull-ups. Enjoy fellow crossfitters.

M-48 364/365-1/1/06

Will get this on Thursday.

CFWU x 3 (- dips)

2x
400M Run
15 Squats

5 RFT
15 Box Jump 24"
5 BW Front Squat (used 155#)

9:03

35:20 10 hspu to abmat

Try this:

"Twisted Annie"

50-40-30-20-10 for time
Double Unders
KB Swings
Pushups
Situps
Handstand hold-for the above indicated # of seconds

M/24/5'11"/165

Substitutions:
400m run = Ran once around my block (about 400m)
HSPU = Can not go all the way down, went halfway
Rope Climb = 20 towel pull-ups

25 Minutes

400m run/15HSPU/14'Rope Climb X 2 (4 rounds)
15:18

m/37/76/200

400m run
15 decline PUs, feet ~4ft up
30 pullups

4rds

21:50

144lbs/31yoa

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

We subbed 15 towel pull-ups for each rope climb (30 towel p/u for each round).

30:57

The towel pull-ups were horrible. I can't beieve that is an equal sub. They took forever. The runs were on a treadmill (sorry Downs) and very fast because I had so much time to recover because the pull-ups took so long. On a good note, I hit 15 HSPUs in a row on the first round, which is a PR (feet on wall, head to floor). They were kipping HSPUs, though.

subbed incline (decline?) pushups for HSPU
15 jumping pullups for rope climb

~26 min (forgot to time first round and a half)

M/25/135/5'11"

17:59
subbed 30 towel pulls for rope climb

Did the HPC from yesterday

135-155-155-185pr-185pr-155-155

Tried 185 for the third time, but dropped it.
Kept taking my shoes off after the gym staff left, so instead of focusing on what I was supposed to do, I was focused on looking around the gym so they wouldn't see me & I wouldn't get kicked out.

For some reason, these staff seem to think that running shoes offer more protection than vibrams or barefoot (like today) against dropping the weight on your feet. Not that I can ever remember dropping a weight on my foot for the past 33 years of my life....but it might happen.

ranting...yes

Cheers
Dave
m/33/210/72"

Question on the rope climb. It takes me about 7 hand over hands to climb up a 15 foot rope, and my arms are never really fully extended. Wouldn't 30 towel pull ups be a bit much for a sub, considering each one would probably be done at full extension? It seems to me that the 30 towel pulls is much or work to do than the 15' rope climb x2.

38m/6/182

wod as rx'd since 5/22/08

35:02

Bwt: 139

As Rx'd but subbed 400 meter row for run because of snow (the row was no fun)

10:23

Headed out for my workout, been on injured reserve for a month, but I had to drop in and tell ya'll that Coach Glassman came to my "work" (Nat'l Defense University) and spoke about CrossFit...I had a chance to meet him and tell him what a great program CF is, and how I've been able to get into the best shape of my life...just what the ol' doc ordered!!

Anyway...Coach Glassman is a great guy, it was a pleasure to meet him and be able to tell him face to face what a superb job he's doing, and what a great website this is...when I take command again, CF will be a huge part of my PT program.

m/31/165

unsupported handstand push ups - no wall - sets of 1-3 depending on balance. head to floor.
towel pull ups

22.00

is it just me or are the towel pull ups more a punishment than a substitution? i did all the runs at an increasing pace, which was a first for me. i usually get much slower as the rounds go on.

Made mistake of only doing 3 rounds.

22:41

M/27/212lbs

400M Run
15 Handstand Pushups
30 Towel pullups

3 Rounds / 17:52

Currently in Iraq, no ropes available. Towel pushups were brutal! I think the last set took about 4 minutes or so.

Any suggestions for shoulder pain during handstand pushups?

4 rounds for time:
400M row
15 shoulder presses @ 95lbs
15 pullups

18:58

23/m/6'0/188

subbed 30 towel pullups for rope climb (did 10 left arm/10 right arm/back to 5 left arm/5 right arm. Wish we had a rope cuz I know I could drop my time considerably... HSPU were good until about halfway. only went about halfway down down for the last half (next times goal - do 3/4 of them correctly)

time: 24:54

#175 - Vinny

That's a really good point and I'm with you - 20 Towel PU is a LOT more work than 2 15' rope climbs. I can't imagine climbing only a foot at a time on a rope climb that would necessitate essentially one Towel PU per foot for a sub. With full extensions one could easily climb 15' in about 7 to 10 hand over hand (give or take). I would say therefore, that one need only sub at most 10 towel PU per 15' ascent (total 20). All that being said, I'm still somewhat new to CF (Just over a month), so I probably have no idea what I'm talking about.

as Rx'ed

23:50

12:25

feet on L-sit machine for HSPUs, BW(165lbs) pull in place of rope climb

bad baggage (Mar 07 journal) 45lbs

Tried one round - my HSPU were quite shaky, so I did this workout that I found on the Camp Pendelton crossfitwarehouse.com website.

"First Responder"

4 Rounds, for time
25 Box Jumps (24")
25 Air Squats
25 Pullups
25 Burpees
1 rope climb

time: 37:2
Not sure if this was a better idea.

32/m/165

4 rounds of 400 meter run, 15 handstand pushups, 30 towel pull ups...

had to start doing jumping pull-ups. during 2nd round..

24:00

1/6
cfwu x 3 [only one set pu's and dips]

WOD
sub 500m row
15 65# bb press
3 x 9' rope climb start flat on back

18:30

25/m/185/5'10

4 Rounds:
400m Run
15 hspu
2 Rope Climbs

16:08
Could have pushed the running. Nice exercise selections. Should have done another round.

400m run, 15 incline push-ups, 20 gravitron pull-ups (70#)

21:42

18:38.. .feet about 4 ft up on wall and 15 towel pullups per round..wow that hurt

For the rope substitution, is it a total of 15 PU with a towel between both arms or is it 15 with your left and 15 for your right?

M/34/210

19:45 as rx'd

10:46 as RX'd

m/28/6'1/192

18:58

some towel pull ups mostly strict.

f/33/4'11/130
20:20 as rx'd

#192 - Halie

I would say a total of 15 (7 right, 8 left first set, then 8 right, 7 left) not 15 per arm because if you think of it in the sense of rope climbing (you alternate arms while climbing) doing 15 each arm would be like climbing the rope with one arm only each time. That would be ridiculous (and probably impossible). One way around this dilemma, of course, is to do just 15 x 2 sets pull-ups while holding a towel instead of the bar (hands side by side).

39/m/190

"pnut"...that's impressive!

sub 30 towel pullups for rope climbs

1. 6:55
2. 8:54
3. 9:23
4. 10:23

total 35:35

19:56, but not as Rx'd because my ROM was crap on both the HSPUs and the towel pullups. I did my best, but just struggled.

Awesome WOD! I like these ones from out in left field.

28/m/192

Did 3 rds
18:56

19:10

Had to sub ledge pullups, 15 per rd; the military guys wouldn't let me hang up my rings. On the ramp at Guerrero Negro, Baja California Sur.

about 29 minutes with towel pull ups and a about a 500 meter run each time.

Those towel pull ups are hard, and my grip is shot...but I like it

m/23/220/6'3''

25/m/172

2 rds + 400 meter
subbed 15 towel pull-ups per rope climb
14:15

33 yom 220 bwt

wod 4 rds for time of:
400
30 pull-ups
15 handstands to a stack of 3 ten lb plates (about 3 or 4 inches)

time: 26:49 (this was tough even with the subs)

2rds of crossfit endurance wod:
1:1 work:rest ratio of:
a 1/4 mile, 1/2 mile, and a mile cycling workout:

:35 and :35 secs for 1/4
1:15 and 1:10 for 1/2
2:35 and 2:30 for mile
all at level ten.

Tried to do hspu first round and shoulder wasn't cooperating so only did 5. Then I subbed in presses starting with 115 and decreasing to 95. While doing the presses I saw my reflection and realized that when my right arm comes down I can't keep my forearm perpindicular to the floor it bends towards my head. I'm assuming that is due to either the detachment of my bicep tendon or my SLAP tear.

400m runs (41 degrees 27 mph winds)
5 hspu rd 1, 5x115 and 10x95 presses, 15x95 press, 8x95 press (shoulder cried uncle)
3 ascents of 11' rope.

21:37

M/36/5'9"/152#

Sub 30 Jumping Pull-ups for 2 Rope Climbs everything else as rx'd:

15:41

4 rounds
400 m run
15 hspu
25 pull-ups on door frame
17:04

I heartily agree that 15 towel pulls are way harder than 15' rope climb. I'm a rope climbing ninja but definitely struggle just to get 15 towel pulls. I should get a grappling hook for the WODs with rope climbs. Mwa ha ha.

27 / m / 5"11 / 161 lbs

33:35

400 meter run
15 overhead press 95 lbs
30 commando pull ups

I just came back from shoulder injury, so the overhead press was extremely weak. Better next time

sub'ed in 30 towel pull ups and ~60 degree decline pushups.

23:38

m/24/5'6"/160

subbed 30 towel pull-ups for the 2x rope climbs

16:40

I am running a lot faster now. For the first time, I felt like I was attacking the run instead of using it to rest.

did dl's yesterday:
135x3
185*3
190x3
195*3
200*3

was going to wait to post till later... actually my 1st post ever... been doing CF since 9/08. love it. enjoy reading the blog.

here's my globo-gym story to add to the mix: so, i was doing murph. i was in the middle of my 100 pull-ups and this person, we'll call him "homer", wants to work in between my sets. i told no because i'm almost done and this is my set. homer stomps off like someone peed in his fruit loops and proceeds to stare me down from across the floor. i'm taking 2-3 second rests every 15 or so pull-ups. so homer comes back and very loudly states, so you're not going to let me work in with you, it's common courtesy you know. keep in mind the clock is ticking on my murph, so i have to stop and deal with homer which infuriates me. i tell him again, i am in the middle of my set and i am almost done and to back off and stop trying to man-handle me off my post. so i finish my 100 and homer's actually proceeding to bark at me about my "resting". as if he could do a set in between my 2 second breather. needless to say heads turned in my globo-gym that evening as i waled away after finishing my pull-ups and told that turd to bite me.

yah, globo-gym is funny. people look at my husband and me like total freaks. good stuff.

looking forward to tonight.

m/18/5'8"/165

As rx'd but 400m on treadmill plus subbed 30 towel pull-ups for rope climbs each round(Risk management won't let students use the ROTC rope).

32:33

This is my 5th WOD and I'm loving it.

what speed are u guys running the 400m at?

Deadlift 5x3

1)225 2)275 3)315 4)335 5)365(pr) did a sixth set just to see if I could do 375...got it..pretty good day beat my old pr by 30pds

dt missoula mt

M/25/210

20:20-Towel Pull-ups
Had to do some jump pull-ups on the 3rd and 4th set.

Newbie again,

This one kicked my butt and i think my heart rate is still up...

time around 19 mins give or take

400m run
15 progression handstand punshups
5 towel pullups
400m run
15 progression
6 towel pullups ( got the form a bit better)
400m
12 progression
6 towels
400m
10 progression
5 towels

Loving this crossfit!

15:52

Substituted 30 pull ups instead of 2 rope climbs

18/M/160

sub 17. accidently stopped clock after round 3. was at 13 min and last round was one of fastest. subbed 30 rope PU for rope climb.

M/37/193/5'11"

Not as Rxed
4 Rounds
400 m
15 HSPUs
15 Towel PUs

14:59

m/35/216/5'11

*subbed 30 alternating (15 rt/15 lt) rep rope pulls per round @ 150 lbs (Hope thats accurate. It was on a machine).
Otherwise as Rx'd
18:11

I wish I would have had a rope. Didn't even have a towel big enough. Didn't see WOD til it got to work.

Sometimes my warm up is testing to see how to work on these WODs. Moving weights around to get them quicker. I was gonna sub DB shoulder presses cuz I recently ate and didn't know if I wanted to see my food. So I did some test presses of various weights. But decided to try the HSPU anyway. Then I found something really neat. Instead of doing the HSPU on wall or across the bar on squat rack. I used the pole (about a 6 in. diameter) in the center of the gym. The insole of my shoes locked me in pretty good and I was on my way.

male, 36 y/o, 149#, 68"

CFWU
WOD
185, 205, 215, 225, 235

Uhg!
28:25

4 Rnds

Run 400m
15 HSPU Progressions
5 Towel Pull Ups
10 Assisted Ring Pull Ups

M/72kg/5'10

as rx'd apart from it was 8 foot rope climb so did it times instead of 2, so i did a little extra.

16:23

M/72kg/5'10

I forgot to say i started with bum on the floor

M/23/6'2"/195

As Rx'd except subbed 15 towel pullups for each ascent of the rope (30 total)

27:18

I definately wussed it today. Gotta step it up

had to sub some alternating pullups for the rope climbs.

26:27

17:51

Sub's:
Shldr press - 85 lbs
P/Us (w/rope, close-grip, mix)
Treadmill (2% inc,all <1:29)

M/38/6'/200

36 M 170#

15:27

17:51

Sub's:
Shldr press - 85 lbs
P/Us (w/rope, close-grip, mix)
Treadmill (2% inc,all <1:29)

M/38/6'/200

24/m/183

subbed 30 jumping towel PUs/round
HSPUs down to abmat

23:33

Brandon H:

subbed 30 jumping towel PUs/round
HSPUs down to abmat

16:30

Brian C:

subbed 30 jumping towel PUs/round
HSPUs down to abmat

25:44

M/37/6'1''/240

Subbed towel 30 towel pullups for the rope climbs.

25:17

CFWU x 3 Std

NOT as Rx'd
400m Run x 4
HSPUs w/ feet elevated on wooden bar ~45"? 15 x 4
No Rope; 15 Towel, 5 Overhand P-ups, 5 underhand P-ups; 5 Towel pullups=30 x 4

34:55

Ok lots of discussion on Subs and merit...I realize that unless you are doing a true HSPU the subs are easier so I hardly count the wimpy elevated feet things I did. I will learn HSPUs!

As for the rope climbs 15 equal 30 pullups? When it says 15 feet does it mean I need to go up 15 feet beyond where I grip the rope? If that is the case (and I think it is) then I need a 22' rope. If the 30 pulls are excessive then I am overworking this (can you do that in cross-fit)and my times will be longer than others. Is that bad? Who am I trying to beat? Yeah the 30 reps sucked and were slow compared to a 15' rope climb but that is an issue I deal with and as long as I stay at the same facility my next "compare" will be apples to apples.....no worries

subbed rope with 15 towels per round
10:35

m/36/225

25/m/5'11"/175
1:30 Jumprope (raining)
Only 4 HSPU on last round 15 first three
Rope PU instead of rope climb(none in gym)
53:52
I suck bad at HSPU.

I am fully not convinced that towel pull ups are the same as rope climbing at all. Gonna have to get access to a rope to see if I'm right or not...

Anyway...

24:19

4x
-400m run on treadmill w/2% grade
-HSPU till failure (4,3,1,1)
then feet on a bench for 25 regular pushups
-15 towel pullups

47 / 174

Did something to my shoulder last week during the C&J WOD. Tried HSPUs twice today and nearly feel down. Switched to feet on the Smith Machine bar. Did 30 Towel PUs for the rope climbs. Runs on the mill at 1%.

25:30

36/m/178/5'6"

did towel pull-ups in place of rope climb.

23:42

45/M/6'/180

WOD AS RX'D TIME: 13:45

THE ROPE CLIMBS WERE ON A 20 FOOT .75 INCH HOSE OVER A TREE BRANCH. IT WORKS.

JIU-JITSU TONIGHT

SHINE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/26/190
WOD as rx'd 22:32

20:35 but only got full range of motion for the first round of HSPUs, after that it was pretty sad.

On a related note, my 50 day HSPU challenge starts tomorrow.

M/34/5'10"/200

Treadmill runs
HSPU's as Rx'D
No climbing rope. Subbed 20 staggered hand rope pull ups (10 R over L, 10 L over R with hands approx. 18" apart)

29:45
That sucked. Our pull up "rope" is a section of a vehicle tow rope. It is a "softer" nylon blend, but still nylon. Tears/burns hands up pretty bad.

33:48 400 on treadmill. 15 HSPU but poor form against wall, not all the way to head on ground.
subbed rope w/ pullups 30,25,20,15

Four rounds of

400m treadmill run 9mph
15 shoulder press pushups (don't have the flexibility for handstands yet)
15 towel pullups

12:40

finished w/o with three sets of fifteen inverted rows to make up for not doing sets of 30 pullups

good to see oregon represent on the homepage!

m/5'5''/155

WOD as rx'd

20:53

m/27/163/5'8"

14:35

ran on treadmill
HSPU assisted with one leg over bar about 5.5 ft off the ground
30 towel pulls with a tricep rope over a pull-up bar.

Subbed 30 towel pullups
Everything else as RX'd
22:56

M/23/205

RxD 13:40

forehead to the floor HSPU's

23min
no rope, sub 25 chest to bar pullups per round

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

4 rounds
Run 400M
15 Handstand Push-ups with feet on rack assist
30 towel pull ups
Time: 27:55
Foam roll after

36:50

Subbed 30 towel pullups for rope climbs
kipping HSPU

Surprised it didn't take much longer considering I only realized I could do HSPU a few weeks ago. I figured 60 would take me till next week.

400m run
15 HSPUs
20 bar pull-ups

25:00

HSPUs- First 2.5 rounds were good. After that they turned into mostly singles and then the 4th round was a bunch of not full ROM 3s and 3s. My arms were so sore from the start and got worse fast! I thought I was going to collapse.

Did a bunch of MUs on the rings, a 1k row and some handstands

I'm worked and ready for a rest day!

did the towel pull ups untill i ripped the towel in half, then had to do regular pull ups. subbed the hspu with incline push ups.
25:31
I still suck, but i'm getting "fitter"(in all 10 demension) faster than anything i've ever tried!

37:14

- treadmill @ 1.0 incline
- 30 towel pull-ups

I had to scale and sub due to lack of equipment and rehab. Because of foot surgery I did 500m Row instead of the run. I haven't regained enough strength yet for HSPU so I did ring push-ups. No rope so I did 15 towel pullups per accent (30 per round)

35:17 of pure (good) suck. It would have been about a minute faster, but the lady that works at the gym (MWR) had me right down a request for a rope so the gym can get one. I'm willing to be interrupted for that. I gave her the Rogue Fitness website for the rope. Not all gyms are bad.

i think 15 towel pull-ups for a 15' ascent is way too much.

wod as rx'd
23-226
400m row and TPU's for the rope climb
23:57

I feel like a wuss now that I have read that 15 towel pull-ups is the same as a rope climb. Now I know.

I subbed 10 regular pull-ups for the rope instead and the run was probably a bit shorter than 400m, so my time of 12:38 is way too fast, but I was still hurting afterwards.

The hspu were done in the dirt next to the pull up bar (love a little gravel in the hand) and made at least 8 on all sets before dropping to take a break to finish off the rest.

Will do the towel pulls next time and get closer to 400m.

Thanks for the great workout.

as rx'd

29:00

4 Rounds

400m run
15 HSPUs
30 bar pull-ups

15:31

Jodi (F/30/111)

Slightly modified to:

4 Rounds of:
50 Lunges
15 HSPUs
15 Clapping Chinups

Time: 22:19

HSPUs were slow. Was doing singles by round 3.

26/f/135
Wow... My rope climbs are awful.
Took 36:10. I made 6/8 rope climbs... and 3 were about 1.5-2 feet shy.. after the second round I had to take my shoes off to get up the rope.. then started experiencing some pretty nasty rope burn.. so I taped up my foot..so I counted 2 of the 3 non-complete rope climbs :(
The HSPU were to a 2-4" pad (forgot to measure)
better Range of Motion there. Getting closer to the ground!
Did a hobble, limp type run for my last 400m.

M/34/180/6'0"

I'm finally able to do full ROM on the HSPU's. But I get smoked pretty quick on them.

I got through the first round and then 8 on the second round and I was done. I had to move to hook my ankles on a bar for assistance to finish.

Also, had to do the towel pulls.

When all was said and done: 25:50

45/183

19:47

Runs on mill @ 1%
HSPU: wall for balance, forehead to ground
Rope: 8' of rope to basement ceiling, did 2 climbs per single so 4 climbs per round, 16 total. Started seated on floor and did L-sit on way up.

30/m/5'11"/200

Sub'd 30 towel pullups per round for the rope climbs. Everything else as Rx'd.

25:35 (Need to get a rope)

23/m/166lbs/70"
run 400m
30 pushups
30 pullups
4 rounds for time: 22:46

I didn't think of this until AFTER I was done but, what about looping a resistance band (or two) over your pull-up bar, taking a seat on the floor and alternately pulling it to your chest hand -over-hand to simulate rope climbs? I tried a couple of reps with an Iron Woody medium (green) and you can vary the resistance greatly. You could also double them up, use heavier bands or pull harder for more tension. Since I don't have a rope in my basement, I have nothing to compare it to but it seemed closer than the towel to me.

Four rounds for time:

400m run
15 HSPU
2 rope climbs (15')

Time: 19:28
The first two rounds on the rope were arms only, but the last two rounds, I had to use my legs.

My first 400m run was 1:24. They tapered off a bunch after that one I know, but I was hurting too bad to check and see how long they took. My shoulders were so smoked, that it hurt to run!! He he!!

It got awfully painful, awfully quick!
Great workout!! Thanks!

i staggered my rings a ft. apart to mimic hand placement on a rope,held lanyards not rings.that was tough!Got WOD in 17:08,but thats w a sub and some ugly hspu to boot.all runs were under 2 mins though and thats a first for me.

5'0/113/44/F

rx'd: 19:00

No rope and no hspus and rain.

FIGHT GONE BAD!

c: 304 PR

b: 254 PR

l: 198 PR

subbed 10 pullups and 5 jumping pullups for first round, then 15 jumping pullups for rounds 2-4. Also subbed elipical for round 3-4 instead of run, as all treadmills where taken up. Also, had to run 4 flights of stairs as the cardio stuff is upstairs at the clinton gym. All told, took 19 minutes and 20 seconds. This workout was ok, not a killer...

Damn.

I did 15HSPUs the first round, 10 each round after. For the rope ascents I subbed 10 towel pullups. People on the boards were recommending 30 towel pullups, but I remember a rope ascent WOD before where 1 towel pullup=3 ft on the rope. Doing strict pullups, this seems more accurate to the ascent. Aaaaaanyway. I also had to do this inside on the treadmill, which I am sure added time to the total.

27:32

subbed reg pullups for rope climb/towel pullups (my hands are fried from DL WOD yesterday & had to catchup & do HPC WOD before today's WOD); used my TRX system to do HSPUs so my stinky dirty socks wouldn't mess up the wall in the gym

35m04s (very hurtful, coach )

As rx'd: 24:42 One day removed from the flu that had me down and out for three days. Wasn't 100% but I'll take it, this one was fun!

Crossfitter for Christ

35:08

HSPU=8,7,0,0
HSPU w.parallette feet on top bar squat rack (full ROM) = 7,8,15,15

Towel pullups (Variety Pack): dead hang, kipped, jumping, jumping kips= 4 x 30 =120 total.
Real tough on forearms!

Thanks Coach and Lauren for another great cycle!

18:50

Did HSPU off a 4 foot trash can, pretty close to vertical

27:10

M 68"/165/40

Subs:
- 33 calories on elliptical
- push-ups with knees on roman chair (thigh high)
- 2 sets of 15 towel "lead changes" + 3 for each "descent"

19:07

Did some scaling/subbing today due to equipment, logistics and having a new CF prospect to give a taste to. We did:
4 rounds for time of:
400m run
15 push press (he 65, me 115)
15 pullups

My time was 16:25

37M/5'10"/167#

Warm-up: 3:00 row (733m); CFWU 1x12.

22:00.

Cool-down: hamstrings stretching; foam roll.

29F w/freezing rain. My driveway and the roads here are a solid sheet of ice. Stubbornly, I tried to run. First time outside, skated to the end of my driveway and came to an abrupt stop on my butt. Not worth the risk of injury. So sub’d a 400m row. Head-to-floor HSPU. 30 towel pull-ups per rnd. HSPU were unbroken. Towel pull-ups broken into 10s and 5s.

24/m/193
sub 20PU for rope climbs
=19:31

14:31 as rx'd

* marked 200m out from gym at the academy
* used up alot of time on HSPU's

subbed rope climb for 30 towel pullups per round, everything else as rx'd...27:55

31:40 a few backed up stations ( hate the new years rush )

subbed 10 pull ups for rope (oops next time towel pull ups)

Got a bloody nose on the handstand push ups though thought my brain was gonna fall out on the last set.
Great WOD got funny looks from gym patrons. Lovin it.

4 rounds:

400: 1:36, 1:40, 1:41, 1:45
30 push ups
15 towel pull ups

24:52

m/23/5'7/170

17.06
4 rounds
run 400m
15 HSPUs (33% rom)
13 ft rope climb 2 ascents

F/37/124
runs outside in the freezing drizzle (felt pretty good by the third round!)
hspu against wall with head down to abmat (lotta singles)
subbed rope climbs with 30 alternating ring pulls in a seesaw motion (rings slung over bar, feet up so that body was about parallel with floor)
17:50
worked on my pitiful double unders and handstands after

12:45

No rope, ripped my towel, so I just ditched that portion (probably not the best strategy, but I was proud to do all of the HSPUs fully extended, head to floor, for the first time ever)

See ya!

had other mandatory METCON-ish fun for PT yesterday, so made up yesterday's HPC WOD today

205
225
225
225F
225
235
245F

23/M/5'9/155

Subbed 20 towel PUs for rope climbs

23:38

19:28
subbed 30 pull ups for 2 rope climbs

No rope
Sub'd Plyo pullup X 30 alternating arms
Boots and Utes
38:17

Subbed 30 towel pull ups for the rope climbs. All i have to say is they were probably the toughest thing i've had to do yet.

As rx'd with sub towel pu's 29:05...the running and HSPU's took 12ish mins...the towel pu's ate up a lil over 17 minutes...

34:40
M. 31. 165. 5-10
it's. harder. to. type.

handstand PU up against wall--very ugly and as far down as I could go.

30 towel pull-ups--also ugly and some beginner (leg help in the door jamb...it's like a rope...right?)

400 meters plus around the block

times four

crossfit endurance got me ALMOST this close to meeting pukey once last year.

32/m/200

ran 400's, 15 decline pushups and 20 pullups

12 minutes

33 minutes

did towel pullups on the pullup machine at 100 pounds. in lieu of handstand pushups (which are tougher than john wayne i found!) did pusups with feet mounted on a stability ball in the best L formation i could manage.

i think i can get this sub 20 next time around. just need to work on my endurance so i can run the 400 meters without stopping.

i used to play high school tennis, and am wondering where my fitness went. i think working in the smoke-filled casinos in Las Vegas has brought back dormant asthma conditions. i look forward to putting these to rest.

45/76"/190

subbed 25 DU's for running 400m
subbed 95-lb PP for HSPU
15 pullups for rope climbs

3:17/5:20/5:34/6:26 = 20:38

22 / M / 5'9" / 127lb

The New Year crowd showed up today. Ug.

Did handstand push-ups with feet on a railing. My first time doing these and they looked like crap. I need to work on these and handstands at home.

Towel pull-ups suck. I could only do 10 alternating left up/right up "ascents" x2 each round and had to start from the floor for each rep. My fingers are a mess.

I'm a weak runner, and after a relatively fast first 400m, I felt sick the whole rest of the time.

That's more than enough whining, but I'm glad for a rest day.

42:05

Wendi f/28/5'8"/145

400 m run
15 hspu (modified-feet on bar)
2 ascent rope climb

15:54
*the last rope climb, the very last one, I didn't get all the way to the top. about fell off the rope :(

Stephanie f/5'3"/130/26

400 m run
15 hspu (modified-feet on bar)
10 uneven kipping pull ups (i think we misunderstood what to do)

16:43

Greenville, SC

as rx'd

21:15

Took a month layoff due to hip adductor strain.

Forgot how much i...love those metcons - brutal

33/F/5'10"/152

Oh, HSPUs!!! In an effort to get stronger in the full range of motion, I am trying to use the smallest band as assistance so I can bonk my head on the ground for each rep. I felt going to an AbMat wasn't doing much for getting me stronger in that last little bit of ROM, so we'll see if this works. Was STILL down to singles by the end. :-p

Subbed 30 see-saw towel pull-ups per round for the rope climbs. I suppose we'll finally order a rope for next time... ;)

27:16

Later in the day, I revisited the workout, "In Honor of Jeremy"
21-15-9
65# OHS
Burpees
6:30 (PR of about a minute from July '08)

24:15 HSPU done on empty bar on squat rack. Got a good hamstring workout too. Jumping towel pullups.

32/f/5'4"/130

That was horrid. Ugh. Totally had a mental breakdown when I started to fail on the HSPU. I'm doing them full range with kipping and they're just so hard. Full rope climbs.

40:53 as Rx'd

Sub'd 20 kipping pull-ups for rope climb otherwise as Rx'd

19:40

Lots of mods...

4 rounds

400m on treadmill 1X incline
15 pullups
15 modified hspu with feet on about 6 foot smith machine - wasnt totally vertical.

17 mins

We subbed 20 pullups/round for the rope climbs at the gym today.

18:48 - was pretty gassed on the runs today. HSPU have definitely gone downhill since I put on 15# of LBM in the last 3-4 months...

M/27/245

18:45 but with significant modification. Did regular pushups instead of HSPU's, and 7 regular pullups.

I'm still quite the newbie. It was kind of comical. Tried to do towel pullups only to find that they are really hard. Tried to HSPU's to find that they are hard too, not to mention the inverted, crumpled up ball I ended up in when I tried them. Pushup progression, here we come. Glad no one saw me...

21m170

First workout back from my week off. As rx'd:

22:52

Good to be back!

17:43, towel pull-ups due to lack of rope.

This one wasn't as bad as I thought it would be. The HSPUs were solid until the last set, I'm glad I've been working on those lately.

had to modify

5 rounds
400m hills
15 modified hspu
10 regular pull ups

did 5 rounds because of the weak pull up count

18:49

assisted HSPU
towel pullups (last 2 sets some jumping)

Thx coach

12:34 as rx'd

Matt/Karen:
1/4 treadmill run (M-8mph, K-7mph)
10 HSPU progressions (feet on chair)
10 jumping towel pull-ups

4 rounds.
Matt 18:45, Karen 19:30.

M/31/170 5'7"

29:17

Subbed tricep rope pull-ups for rope climbs (30 reps per round)

Warmup x2
WOD: subbed 15 towel pullups per ascent. hooked feet on smith rack bar during HSPUs. took me 25:20.

subbed 30 pull ups, no rope.
16:32

M/24/158/5'7"

I loved this WOD!!

I lost some time moving between exercises because the gym was packed. Boo...

Subbed 500m Row

HSPU as RX'd (although may have gotten shallow near the end. Who am I kidding, they did)

Subbed Towel PU x14 for Rope Climb (I figured with an actual rope I could make it 15' in about 7 pulls so that x2 is what I did for the Towel PU). Grip was shot near the end so ended up doing more jumping Towel PU

Total Time: 28:28

OUCH!!!!!! As Rx'd 19:00 I finally stopped being lazy and have been strict zone paleo since newyears. Im feeling like a bag of ass though. any suggestions though. I'm 5'11/165 fairly active. 3x fat maybe???

F/45/5'2"/126

.25 mile treadmill run
15 HSPU (feet on bench)
15 jumping towel pull-ups

4 rounds
17:32

m/29/5'8/156
Finally I get to use my new rope for a WOD. Thanks Coach!
As Rx'd
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

25:19

CFWU

sub workout b/c of weather and no rope

back squat (135) - 7, 7, 7, 15
HSPU - 7, 7, 7, 7
20lb med ball abs (pike/twist) - 10/10, 10/10, 10/10, 10/10,

15.39 mins subbed rope ascents for 30 towel pullups

Ha i just realized that infidel is like a crossfit brand name...its funny I got this hat from a guy up in konar that said infidel on it and started wearing it on missions and my soldiers started calling me infidel until it became my call sign...now i feel bad for using that here since im clearly towards the bottom of the crossfit community as far as performance haha..

sub towel pull ups for rope climb

41:30

Scaled up: 17:38

2 trips each round with no feet seated position on 2.5″ thick rope (7 foot climb distance, from starting hand position to goal, same climb distance as with a standing start 15' climb)

Otherwise as rx’d: 17:38

Crazy awesome WOD Coach! Loved it!

Oh yeah all sets of HSPU's were broken and the last 3 sets were 1's, 2's. and 3's; probably due to the no feet rope climb :P

F/38/145ish/5'4"
4 rounds for time:
Run 400m
15 handstand pushups (done with feet on bench. Ugh.)
2 15 foot rope climbs (did 3 climbs per round)

21:10.

22.m.134.65"

as rx'd - no rope so used makeshift 2" nylon webbing segment...
34:51
*first round took me 12 minutes because i was trying to figure out the best most effective way of using the crappy substitution for a rope climb... tried towel in the past and ripped them.

Subbed 15 Pullups for rope climbs

time 22:58

Runs on a treadmill. Used a 4" spacer to limit my ROM for the HSPU. Subbed 15 dead hang chinups for the rope climbs.

24:12

Spent a lot of time moving between stations, but still a fun WOD.

M/145/42

4 rnds
400 meter run
15 handstand push ups
30 towel pull ups

12:49

m/32/195

4 rounds

500m row (pouring rain outside)
15 HSPU
2 15' rope ascents

18:05

24:21 subbed towel pullups.

The towel pullups wasted mist of the time.

29/m/202

36:55

subbed 30 towel PUs for each round of ascents. full ROM for each PU, and from dead stop at bottom. grip is gone.

30/m/198

21:42

HSPU w/assistance bands
only 20 towel pull-ups each round

Scaled:

Ran 800 meters
10 Incline/Elevated Push-ups
15 towel pull-ups (used my feet in the door frame to help get up on those)

Time: 35:58

I am such a freaking moron. DH said that he had clocked "the circle" in our neighborhood and it was 400 meters (as Rx'd for the WOD) - well I ran the wrong circle! The circle I ran was 800 meters! I thought it seemed a lot longer than 400 meters, but I assumed that was because I hate running so much. Ahh - c'est la vie!

Subbed for rope ascents with towel pll ups.
everything else is as rx'd.
17:50.

M/27/5'9"/175

400m
15 towel PU
15 HSPU

24:28

Just finished first week of CF, feeling pretty good thus far.

m/34/5'8/150

WOD as rx'd 11:57
This workout was fun, thanks coach I really enjoyed this one alot.

Get Fit, Get Trained & Go Hard!!

m/24/6.1/198

Getting back into it after away for Christmas.

five rounds:

400m
10 handstand pushups
10 pullups

23 minutes.

4 rounds of

400 meter run

30 HSPU (limited rom)

30 towel pushups

22:43

Now I know why it seemed so slow, apparently I can not read and I am an IDIOT.

M/45/6'/175

400m / 15 HSPU / 30 towel pullups
Time: 22:30

HSPU done head to abmat. Looking forward to getting a rope!

CFWU x3

subbed 30 towel pull ups in each round.

26:55 shoulders absolutely on fire every HSHSPU today...hair to floor (I have SHORT hair!)

M/32/160lbs

13:01 Rx'd

19:19
Subbed 15 pullups / 15x60lb presses
Stopped clock between track sets.

OOPS..did 3 rounds.

17:20

Aloha,

Jordan

Four rounds of
Bike 2 minutes
15 elevated push ups
30 rope pull ups - rope over pull up bar - 22 minutes

I finished with 10 minutes on the rower and 100 AbMat sit ups.

1/6/09

1/3 CFWU-10 (no PU)

Complete four rounds for time:
Run 400 meters SUBBED ROW 400M
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents SUBBED TOWEL PU

TIME: 30:20

NOTES: Today was my fifth day in a row and I am pretty worn out. Used C2 instead of running b/c foot still injured. HSPU's were not full ROM (but keep getting better). PU's devolved pretty quickly. First rounds was towel / rope and the next three rounds were standard grip. All the PU's used bands. All in all a really dirty (not clean) time, but a great workout.

M/25/6'2"/185

CFWU x 1

4xof

400M run
15 HSPU
15 towel pullups

12'47"

25:05 - Ouch!

This was a gasser, and I didn't even climb a rope. No rope, so did 30 towel pull-ups each round. Did this at the gym with my WOD buddy coaching me through the last set of towel-pulls. Thanks FIT Mom!! Felt like my handstand push-ups were deeper.

gotta love new year resolution season at the gym:
6min row warm up damper on 10
CFWU -
rnd 1,2,3
stretch x 2 1,2,3
squatx15 1,2,3
GHDx15 rnd 1, knee raise on benchx15 round 2&3
good morningx15 1,2,3
Pullupx15, 100# cable rowx15 rnd 2&3
Dipx15 1,2,3

Then it got interesting due to overcrowded gym:

WOD rnd 1,2,3,4:
400m treadmill, row 400m, tread, tread
(All the Resolutionites were packing the time wasting, umm i mean cardio, area of the gym. only a lone row machine was open for rnd 3)
15 HSPU "near" a wall
30 PU w/ rope over bar rnd 1&2,
30 narrow grip PU rnd 3&4 (lost rope to Mr. New Year's Resolution doin' pushdowns...apparently my bag, towel, drink, paper and pen on a bench below the rope on the PU bar wasn't enough to signify I was using it...)

Times: 5:15, 11:00, 17:00, 23:00

The rope pullups were murder on my hands. It didn't help that my hand was still sore from my new year's eve bowling injury, lol. And I started antibiotics today to get over my sinus sickness.

Great WOD, thanks Coach!

later,
b

m/32/5'8-1/2"/174
12%BF

17:43

NOTE: Elbow tendonitis prevented towel pull-ups; 30 sit-ups instead

4 rounds
treadmill runs 400m
15 hspu
15 towel pull ups

19:36

m/41/182

subbed 10 pullups, 15 reg. pushups for the hspu and 15 presses at 75#

21:30

58/M/195 subbed 500m row, 5 HSPU to 3.5" block, 15 pullups 19:10

48/F/125 subbed 500M row, incline PUs from washing machine, 15 pullups 21:48

as rx'd 20min...hspu range of motion was pitiful, needs lots of work

four rounds for time:
400 meter run
15 HSPU against wall
30 alternating towel pullups

24:04

22:29. Equipment challenges, so subbed 15 pullups for each rope climb.

as rxd....14:52.........jb

14:11

m/48/178

Four rounds for time:
Run, 440 yards, Treadmill, 9-10 mph (1:35/1:38/1:26/1:45)
Handstand Push Ups, Assisted, Very Light Band, 15 reps (1:11/0:48/0:43/0:44)
Rope Climb, 11 ft rope, 3 ascents (0:36/0:48/0:45/0:55)

12:57

Handstand push ups are still a work in progress but I think I should be able to do them unassisted next time.

Played judo immediately before doing wod. A total of 1.5 hours of training including 6 rounds of randori (3-4 minutes of work followed by 1-2 minutes of rest). Felt strong. Caught a couple good throws.

as RX'd:
400m run
15 hspu against wall
2 rope ascents

22:24

last rounds of HSPU were rough. good to be back from holidays

17:43 not rx'd

Subbed one-legged 500m rows. knee is still not up to par.

Did HSPU on parallette bars.

F/42/5'6/124

400m run
15 hspu
30 pull ups

26:17

Complete four rounds for time:
Run 400 meters (subbed 100 double unders)
15 Handstand Push-ups (subbed 25 push ups)
15 ft Rope Climb, 2 ascents (subbed 25 pull ups)

32:11

30 towel pull-ups subbed for each round.
37:33

Hands were smoked! First towel battle since hand surgery, and it was much needed. Picking up a 15-ft rope next week - time will be slashed in half next go round

subbed 30x towel pull-ups for each round.
18:48

what a great workout

subbed 30 towel pull ups and 15 standing overhead press with 30# dumbbells; runs ~1:35; need HSPU work

M/43/185/70"

Bike .4 miles @3
15 Handstand Push-ups
30 Pull-ups

26:08

M/43/185#/5'9"
Sub'd 500M rows for 400M runs
Sub'd 30 towel pull ups
28 min

M/39/5'10"/210

subbed hspu with piked hspu, feet on 24" mat
only have 13' rope in my gym
16:52

M/27/195

4 rds

400m run
15 hspu
30 pullups

33:31

500m row
15 Ring pullups
15 HSPU against wall
4 Rounds
21 mins

pack scaling and lots of subs (no rope, not enough grip strength for towel PUs, shoulder couldn't handle any HSPU progressions):

4 rounds of:
500m row
25 push-ups
15 pull-ups

Time 21:00 (stopped clock up/down stairs)

22:17

Run 400m on treadmill
15 HSPU - modified
30 towel pull-ups asst'd

Need a new towel, ripped this one to shreds. Discovered that the black rope that you can attach to the high pulley to do tricep press downs actually subs as a good rope to use for towel pull-ups. No more ripped towels in my future!!!

17:30
Rope PU x 15 x 4

first crossfit ever...
actally was so tired that i thought i did 4 rounds, but actally did 3
SUBS:
.25miles on treadmill
pull up on rope attached to swiss machine
hspu on swiss ball
22:25

Didn't have rope, subbed 30 towel pull ups for each round. Also some less than fit individual took it upon himself to shut down my treadmill between sets 2 and 3 after watching the first two..... Not Cool man....
Need treadmills that exceed 10mph for the runs under a mile.
time was 21:35.... with faster treadmill and the lack of a gym rat that didn't know his ass from his elbow turning off mine I think I could have done it sub 20 and with a rope sub 18.
Hooah!

Modified to:

4 rounds for time of:
-400 meters run
-15 HSPU
-14 rope pull-ups

Time: 21:43 minutes

M/23/152 GregAwu

4 rounds:
400m run
15 HSPU (last 2 rounds subbed 10 self-supported elevated pushups for last 5 HSPU)
15 towel pullups

27:03

19:33 first time w/ non-assisted HSPU
1st rope climb ascent no legs, 2nd 1/3 no hands, the rest from the floor to standing

Substituted 30(4)pullups;75#shoulder press X 15(4); completed workout in 23:42. Harder than I thought!

Can anyone give me any tips for curing shoulder (rotator) pain? Been doing crossfit since June, and the pain is slight, but persistent.

M/38 yrs/5-10/190

Semper Fi

HSPU...jackknife pushups

for rope ascents ...sub'd 2x50' kettlebell pulls (w/3 1.5 pood bells)

TT= 17:26

Then tabata squats new PR 20
rds... 22,23,20,21,21,21,20,20=168

19.08
pushups at about a 60 degree angle
20 towel pullups per round

Total disorientation...200m back from the turnaround point never seemed so long. Did it in utes and boots...just because...No it doesnt get any easier and no I wouldnt want it to. Very difficult to strike a strong leadership pose afterward. Thanks folks...

So I need to try to get back into the crossfit groove..... skipped about 2 weeks, so I scaled down today.

2 rounds + 1 more 400m run

Subbed 20 rope pull-ups for rope climb.

13:36

400 m run
15 hspu
30 towel pull-ups
For time: 23:25

I'll assume that this workout was supposed to look a lot better than the train wreck I just completed...

4 Rounds: 36:27
run 400m
15 HSPU (broke them into 6,3,2,2,2)
15 dead-hang towel pull-ups (for rounds 1 & 2, then just dead-hang pull-ups for rounds 3 & 4)

My hands just coudn't take it... it was ugly!

warmup

4 rounds of
400m run
15 hspu (feet elevated on wall)
15 towel pullups

20:27

followed with day 38 of burpee challenge, matching 4count leg raises, and stretching

4 rounds for time

400m run
15 decline bench 140#
10 towel pullups

21:18

M 37 5'10" 152.5#

CF WOD 181:
Sub:
4 RFT: 425 m run, 15 pullups, 15 pushups

21:48.90

m/37/176

25:12

Tread at 1 degree, 9.5mph all runs, toes hooked over smith bar at the top, 15 rope pullups per round. Wanted to puke off the runs. HSPU toe assist was fairly minimal and they felt strong. Pullups killed the grip bad.

m/29/5'11"/185

27:45, not as rx'd!
did all 1/4 mile runs on treadmill
hspu against wall, anywhere from 8 on first round to 4 on last
towel pullups from 15 or 20 on first round to 30 jumping towel pullups on last

Not a perfect performance, but gives me insight into developing hspu further and I'm only about 10 days into this!!

4 rounds of
400m run
15 hspu (on wall)
As Many I could pull off towel pullups

22:32

Thought it was 3 rounds instead of 4
Subbed 50 double unders for 400m
15 hspu
15 towel pull-ups

Got interrupted and forgot to check time.

subbed towel pull ups for rope climb but didn't have enough grip to do all 30

1st round: 15 towel pu + 15 kipping chin ups
2nd-4th round: 10 towel pu + 20 kipping chin ups

time: 36'52

modified hspu with feet on 24" box.

16:06

tried to shake my arms out during the runs. probably looked silly.

32:46
First and second round did alternating towel pull-ups.
third and forth round did 10 standard towel pull-ups / 10 alternating. the hardest part was the grip for me. by the last round my hands could barley do five in-a-row.

RX'd: 24:25

cfwu x 1

4 rounds:
.25 mile run (treadmill)
15 handstand pushups
21 rope pullups

34:38

16:36. Subbed 15 ring pull-ups in place of rope climb. Otherwise as Rx'd. Killer!

#51

Rookie, things are fine here in Vic. Zane is still MIA. He'll be back soon.

Another one from Victoria here!

Scaled to:
Run 400m
5 HSPU partial ROM - focus on getting as deep as possible
30 Cable pull-downs, sitting on floor @ full weight stack
4 rounds

24:48

Much more fun than expected. The cable machine 'climb' seemed like a decent sub. Felt easy in the first round but was really challenging by the last one. Focussed on staying tight and going as deep as possible in the HSPU - and had a marked improvement there compared to last time I did those. Tried to keep the runs fast and hard. 17.5 @ 2% on the treadmill was a challenge. Wouldn't have been able to do that pre-pose.

Things that slowed me down:
All HSPU sets were broken - 2 + 2 + 1
Cable 'climbs' were broken from round 2
Had to wait for the treadmill to come up to speed

OK That was rough the last 400m was the kicker.
W/U .5 Mile jog
workout as rx'd
only exception is the first round 12 towel pull-ups
2nd 3 towel p/u 12 close grip pull down handle pull ups
3rd 15 close grip p/u
4th " " (almost puke) I am still a newbie too and the time drum roll 35 min.... boo
It will get better

12' rope climbx2 + 6 towel p/u's

22:33

34/M/185

15 see saw towel pullups for rope climbs

17:22

CFWU
situps to 30 degrees below horizontal
70# assist on pullups and dips

WOD
One round:
Run 400 meters
15 Handstand Push-ups with ankles at belly-button height
15 towel pullups, alternating top hand, 100# assist

8:18

m/33/165
cfwu x 2

I brought a friggin beach towel with me to do the towel pulls but it was just to big to grasp so I subbed pullups for the rope climb

so
400m run
15 95lb press
15 pull ups
four rounds

time: 30:42

CFwu

[Subbed regular pushups for handstand pushups, 75lbx15 pull-down w/ rope grips for rope climb.]

32:19
Ave HR 148

-

200

back recovery coming along well in day two, but subbed 100 GI Jane's last night for hang cleans. 15.06 (9s/rep). Will go for a tempo of 8s per rep next time. Paul

03:32
07:57
13:09
18:48

F/22/5'6"/140

WOD

"Josh" as Rx'd
12:06
Hands survived the 90 pull-ups. I am in shock.

13:51 with 15 regular pullups intstead of rope climbs

4 rounds
1/3 mile
30 pushups
30 pullups

30 minutes

Subbed the ropes with towel pullups, presses with 40kg bar for the HSPU.

Time: 21 min.

did this wod at station 2. kept a pace at 9.0mph on treadmill until the last round I had to drop to 8.0.
21:21
195 29yrs
aka tito

M/162/25
Still a day behind! Will be caught up tomorrow!

Subbed 400 M row for the run due to the toad strangler coming down here in TN.

12:43

Would have much rather ran!

Did the best I could at the crappy gym on the Support Site in Naples, Italy. 15:47 ran on treadmill, did HSPU's as rx'ed, and then did 30 pull ups per round.

Anyone else working out here or on the Capo base?

Had to make due in my globo gym - which was crowded as %*#@ w/new years resolutioners.

15min spinning
CFWU
4*(.25mi treadmill + 15 feet-on-box pu + 30 rope pull downs)

20:13

pleasantly gassed after the 1st round - got some strange looks in the gym while hurrying from station to station! :-)

Did this right after hang power cleans today
Lots of subs at home today but still tough
4 rounds
stairmaster 1:30 highest level
15 jump towel pullups
15 partial handstand pushups(couldn't even do a handstand a month ago)
15 jump towel pullups

23:51

looking forward to rest day tomorrow.

M/22/165

Subs:
20 towel pu's each round
75 second row 2/4 rds... treads all used up

26:45

scaled

2 min bike
15 scaled HSPU
30 rope pull ups

4 rounds
20:16

1.6 cfwu w out pull ups * 3.
3 rounds 400 meters, 15 assisted hspu facing in, 30 pull ups. 19:28. Hands ripped on 3rd set, had to alternate kipping and straight.

Played bball.

12:09

wrapped my feet around a pull-up bar to do the HSPU though

As Rx'd

Subd towel pull ups for rope climb

23:20

about 20minutes forgot stop watch though

Worked all day on the 6th so had to make it up the next day.

Subbed 30 standard towel pull-ups each round for rope climbs, ran on treadmill, full extension and head to floor on HSPU, 39:34.

Kinda disappointed, towel pull-ups were limiting factor, started doing singles in the last 2 rounds and found that helped to keep things going.

Kentucky in 24

oh ya almost forgot. 23yrs/5'10/170lbs

as rx'd, burning off the xmas spirit!

Runs on treadmill, HSPU - modified, feet on 41/2 foot box with head to floor, 30 towel pullups with band assistance.
36:24.
Grip failed really quick. My runs are getting a lot better though!

M/46/180
16:40 HSPU not full range

HELP!!!!!!!!!!!
need 20 lb vest that's great quality. Email me where i can buy one.

Thank you!!!!!!!

subbed HSPUs for 115 lb OH press and subbed rope climb for 15 rope pull ups.

24:56

m/31/5'11/179

M 42, 168

Subd towel PU 20 ech rd

20:10

Done this way at COBRA:

4X
400m ROW
15 HSPU
30 Rope Pullups

27:30

400 run
15 HSPU (half depth)
30 towel pullups

3 rounds; 45:36

about 23

28:07

subbed towel pull ups

1st and 3rd round were 400m rows, 2nd and 4th were 400m treadmill runs

as rx'ed
11:55

27:34 subbed rope climbs with 15 standard pullups.

Subbed 35 DUs for runs-didn't want to drag slush/snow into the garage then slip doing HSPUs. Subbed 30 reg pullups for climbs: 30:31. Not very excited about that score. HSPUs took forever. DUs fluctuated between a great rhythm and a disaster.

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 towell pull ups (the first round i did 30 towell pull ups....my hands couldnt take it... cramp in my fingers and hands....)

26:13

(first round in 4:40 (with the 30 tpu)... didnt sleep well....didnt eat well....)

25:35 (part of 400 included a massive stair run)

wow this workout took me thirty minutes. i got my ass kicked

20'17"
9'03" running (first lap formed part of warm up)
11'14" for the push ups pull ups
Man was always meant to stand on his head!

subbed 30 jumping offset towel pu's for rope climb

22:22

15:30

Subbed 30 pushups (feet on bench) for HSPUs
Subbed 30 side grip pullups for rope climb

3 rds
run 400
10 dips
10 towel chins

18:18

subbed 15 X towel pull ups f/ rope climb

19:07

m/41/165/6'

subbed 30 towel pullups

31:04

subbed 15 pullups for the rope climbs.
Felt absolutely horrible today. First time doing two days in a row after a long Christmas break. Doing MU's yesterday didn't help me on the HSPUs either. Ouch. A shameful 18:30 :(

M/31/5'9"/165

22:44

Subbed 15 towel pullups (alternating) for each rope climb.

Head is still not going all the way to the floor on my HSPUs.

31:11 subbed 30 pullup each for rope climbs

m/25/5'11/185

i can't believe i forgot to do 4 rounds!!! i only did 3, so my time was fast at
17:24
subbed rope pullups, but did everything else as rx'd.

i will read a little closer next time...

27/m/155

as rx'ed
11:40

subbed 1:30 jump rope for run (raining)
subbed 30 rope pull-up for rope climbs

39:30

26/5'9"/134

19:43 with band assisted hspu (purple on blue). Rope climbs were awesome in the new box - didn't have to climb through the attic!

m/230/6"0/33

Not as RX'ed...

400m run, 7 HSPUs, 10 pull ups (4 rounds)

15:55

Been trying to get into Zone eating since Monday, and I already notice a difference in my energy level with regards to my workout. Felt more pep today, was able to crank out the pull-ups, and go from station to station without resting so much.

M/32/5'4"/147lbs
Ran on treadmill and subbed 15 ring pullups for rope climbs
14:38
Pullups felt tough due to completing "Angie" yesterday.

Subbed 30 box jumps for running, I know... not equivalent, but it was raining heavily here. I rested my feet on a 4' target for Push ups, full ROM, still working my way up to Hand stand push ups. subbed 20 towel pull ups for rope climbs. Killed my grip, so i had to do them by 5's.

4 rds, 15:45

on vacation!

mixed it up a little

3 sets of 225# dl 8x
3 sets of 145# front squat 8x
ran 2.5 miles on the treadmill.
3 sets of bb curls 15x

warm up

4 rounds
400m
15 hspu (feet on smith machine)
2 rope climbs (16 towel pullups)

25.21

A little late for this WOD. We both had basketball game duties.

Janet f/49 HSPU with feet on stairs, Rope was 160# lat pull using a tricep rope with a alternate grip 17:21

Scott m/48 HSPU feet on washer, 200# lat same as Janet.
14:55
Glad to be under 15, Remember "EVERY SECOND COUNTS"

M/33/70"/170

Had to do some substituting in the gym:

90 jumping jacks
15 pushups, feet elevated
15 towel pullups (I know, it should have been 30! I'm scaling)

14:30

20 minutes

as rx'd 20:54

30m10s
Sub'd 30 towel pullups for the rope climbs

what is the offiial for towel pulls per acent?

I know that 15 foot isn't that high and most people jump to begin... i can reach to over 7' to grab on then about 4-5 pulls i'm to the top and u can use your legs. What do you think?? I did 5 towel pulls per accent...seemed more equal to me.

Did this yesterday but late on posting!
18:50
running on treadmill
HSPU were modified with feet on about 1.5 meter ledge
extremely modified towel pull ups

#469 pino,

The FAQ claims it is 15 per ascent. But I agree that that's a few too many.

4 rounds
400 Meter Run
15 Push-Ups
15 Pull-Ups
10 Dips
18:52
then 50 Sit-Ups

M/19/5'8"/150lbs

WOD, with towel pullup subs:

20:25

Handstand pushups weren't quite all the way down, 30 towel pullups each round

Awesome WOD, glad I made it up today. 18.46

3.55/4.39/4.46/5.26

Rope climbs are the best upper body workout ever.

27:47
weak hand stand pushups, sub 15 single arm pullups for rope climb

m35/168/5'8"

did 3 rounds of 500m run, 15 handstand pu's, and rope climb machine 60' in 15:33, thought we only had to do 3 rds instead of 4!

Convinced the kids to do the wod first thing this morning. Here's how they did:

Lucas aka Atropos (Greek Grim Reaper)
m/12/115

Four rounds for time:
Run, 440 yards
Handstand Push Ups, Very Light Band Assisted, 15 reps
Rope Climb, 11 ft rope, 3 ascents

14:47

Brittany aka White Fang (Favorite Book & Animal)
f/10/65

Four rounds for time:
Run, 440 yards, Treadmill, 6 mph
Handstand Push Ups, Daddy Assisted, 10 reps
Rope Climb, 11 ft rope, 2 ascents

18:59

The kids also played judo last night. They played very well. Crossfit is definitely helping them achieve their potential.

M/22/5.11/235

Had to sub rope climbs with pull ups
I did 15 per round otherwise rx'd

5.55
7.07
7.04
8.23

Total 28.09min

Total time 28.09 min

subbed
assisted hspu
assisted rope pullups
12:17

I'm a day behind, but finally got to it!

3 rounds for time:
400 m run
15 HSPU (modified, using bench)
1 rope climb (however long the rope in the tree is)

18:56

Took a bit of extra time due to stations being pretty far apart and pushing the wee one through the yard in the running stroller. Totally could've done 4 rounds, but cut it short when her cries of "get down!" grew desperate! We ended with her attempting rope climbs! ;)

m/20/164/5'9"

subbed 30 pull-ups for rope climb

27:42

Thank you OPT and Speal for making each work out a beyond-humbling experience.

32/m/230#

27:22 hand-stands*

28:18
sub towel PUs for rope

20/m/6'2"/195lbs

Subbed 115 push press for hspu

24:55

subbed 30 pull ups for rope climbs

18:13

27:30 My body is still destroyed from SFAS, so I'm a little slow. Sub'd Hand Stand Push Ups for over Head Dumbell Press and Did 15 Pull-ups. Still trying to get the Kipping Pull up down, todays WOD should give me plenty of Practice.

#120: haha, so true. My gym was packed the first couple days of the year, too. And today? Empty as usual. :)

23/m/6'7''/225

Hotel gym, lots of subs but still got a good burn.

4 rounds for time:
400m run on treadmill @ 2% grade
30 incline pushups, legs hooked on treadmill arm rest
30 towel lat pulldowns, 150 pounds

29:37

sub elevated pushups, kipping pullups = 17:50

Sub'd 50 box jumps for run
Sub'd 30 towel pull ups
25:54

m/190/37

Modified WOD: 4 rounds for time
- Run 400m
- 15 Elevated legs push ups
- 15 alternating towel pull-ups

19:47

Done on 1-7-09
CFWU x3 Pull ups varied 10 and 5 x2 to save my strength for this one.

Had to sub Row for run, too much Ice outside.
Total time was 16:01 used a towel PU for rope climb
poor ROM on my HSPU. Need to work more on those!
Lysa

33:00 (100 on G)

32:15

Runs were indoors on a wrestling mat 10x's over and back (approx time it takes me to run a 400m)
HSPU head to mat and rope climb to the top!

Great WOD... arms are toast.

Todd m/35/5'10/160
Teri f/36/5'7/153

400m on indoor track up 2 flights
HSPUs to target: 0-4 in for Todd; 6-8 in for Teri
Towel pullups: 30 reps per round

Todd 24:17
Tero 32:16

23:21

m/43/5'10"/219

As rx'd, handstand pushup form on last couple of sets was not good.

21:48

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups SUB Push-ups in Piked Position off Weight Bench
15 ft Rope Climb, 2 ascents SUB 30 Towel Pull-ups

13:35

27:00
400m/15 HSPU/30 towel PU

subbed row for run because of ongoing battle with bilateral PF. it was a never ending arm burner, without the hand/arm/shoulder rest i would have had from the run. head to abmat for HSPUs.

19:38

190#

22:17

400m run
15 handstand pushups
30 towel pullups
4 rounds

26:21

Looks like death by pullups tomorrow!

F/40/135/5'0

WOD changed up a bit

subbed rowing 500m for running
did my best on the HSPU, but can only go down a third of the way
subbed towel pullups for the rope climbing

4 rounds: 500m/15 HSPU/15 towel jumping pullups

33:30

28:03
Substituted rope climbs for towel pull-ups
Did 12 reps of the pull-ups and HSPU instead of 15.
Still got a long ways to go for my pull-up strength to be up to par with the rest...
Am so slow getting them done that the workout isn't even metcon for me. 400m sets get my heart racing, and then it's basically my lack of pull-up strength that ends up being a hindrance... Ah well :-)

35/m/6'2/190

M/29/6'3/175

23:18

Did 3 rounds. Subbed 15 towel pullups. That turned into jumping towel pullups due to the grip. Also had some negative HSPU.

cfwu x 3 (skipped last set of pull/push-ups)

Subed 30 reg pull-ups for rope....
handstand push-ups were basically negitives..
runs on treadmill 8.5, 8.5, 7.0, 7.5 mph

4 rounds....26:41

M/24/5'10"/150

25:43

M/49/151/1-1-06

4 RFT
400M Run
15 HSPU (Toes on Smith)
15 Towel PU

16:26

15 vs. 30 TPU in order to maintain elevated HR.

Interesting picture.

Personally, I don't think that endevour is worth the risk. Everyone has different risk tolerance of course.

36/6'/186

20:55 rx'd (damn hspu's)

Matt (25/m/5'8"/150)
21:49 sub'd towel pullups

Jake
21:49 sub'd incline pushups for HSPU's and regular pullups for rope climb.

40/m/5'9"/160
22:30
subbed towel pullups
not so hot on hspu's

Run 400 meters
30 Rope pull down (55,55,75,65)
15 Sitting press (55,55,55,60)
26 Min

m/18/133

as rx'd, 16:43

m/39/5'4"/142

Replaced rope climbs with 15 L-pullups per round.

4 rounds: 400m run/15 hspu/15 L-pu

22:52

4 rounds: 400m run, 10 declined pushups, 5 pullups (assisted, 50lbs)
16mins

24:45
- Sub'd 6 towel-ups

m/48/178

2 rounds

rope ascents outdoors in the snow with winter boots and coat (no feet)

approx 10 minutes

discovered the max speed of my treadmill = 18.0 kph - not bad (just over 11 mph)

HSPUs were VERY slow

great workout!

M/39/6'3"/260#
Missed today's workout, made it up 1/8/09.

With 20# vest
250 single under jump ropes, approx 2 min each set
95# push presses
30 under-bar pull up rows
4 rounds, 19 minutes

Awesome workout, great transition from exercise to exercise using the full body.

M/52/142/5'8"

400M Run
15 Shoulder presses 65,65,70,75 lbs.
30 Rope pullups

4 Rds as rxd

Bagged the time ....had to wait for the Bicep/Tricep Team to do my rope pullups........

sub 135# shoulder press for HSPU
sub 15 pull ups for rope climb

24:33

done at crossfit

this one beat me

Mofified to running outside around the block for about 2 1/2 minutes including stairs

15 HSPU
15 Dead hang pull ups
4 rounds

36 even. Brutal. Never really warmed up. HSPU improved as the WOD progressed

400m
135lbs Push Press x12
70lbs Kettle Ball Swings x15
4rounds 16:37

Bree: subbed 15 handstands+15 pushups for HSPU, otherwise as rxed. 26:45

Ben: As rxed 18:46

Subbed progressive handstand pushups (with legs on back extension thing) and rope pull-downs at 100lbs.

19:21

Almost met pukie tonight. :) Might have had something to do with the fact that I'm fighting a cold....

Complete four rounds for time:
Run 400 meters (on treadmill)
15 HSPUs (cheat)
Max pull-ups (with 5kg ball between legs)

16:22

4 rounds of:
-400m
-15 push presses w/135# (sub’d for 15 handstand push-ups)
-30 pull-ups (sub’d for 2 ascents of 15’ rope)

20:39

21:15

No Rope, sub towel pull-ups

m/178/5'10"/34

wu x 2 x 10: squat, sit, be, ohs w/45lbs.
run .5 m @ 6mph 1%

4 Rnds for time: 38:18

400 m run (.25 mile @ 10.0 mph @ 2% incline)
15 HSPU's (head to red disk, about 3 inches thick)
15' Rope climb x 2 (30 dead hang rope pullups)

Rope pullups really hard and slow.

About 30 min
HSPU were ok, need more range - managed to catch my legs from falling though.

M/23/5'6"/175

400 M run, 40 lb. OH press sub for handstand PU's, regular pull ups. 3 Rounds. 21:20

as rxd... close..

1/4 mile run
15 handstand pushups
15 towel pull ups

4 sets took 22:05... towel pull ups took too much time!

Did...
4 rounds
1/4 mile run
15 bridged handstand push-ups
4 chin-ups in first 2 rounds, 2 chin-ups in second 2 rounds

Splits - 4:04, 4:22, 5:00, 4:38
Total - 18:04

sub towel pullups, scale feet on dip bar w/parallettes
46.31

Today did:
5 rounds for time of:

400m run
15 handstand pushups
15 weighted decline situps

took 21:30 min

then did:
2 sets 50# dumbell clean and jerks
2 sets 40# dumbell military press
2 sets 30# dumb flys

25/M/6"3'/195

Sore knee no running.

30 1 pood kb swings sub for running
Towel pullups x 8
HSPU on 42" box x 15

25ish by gym clock

19.45 sub alternating pull downs pin 6or7 @ hyatt 45 pulls (thought is was 3 ascents)
wu=30 min eliptical lvl 17

subbed rope climb for 15 towel pull ups per round:

25.11

(30-60 sec transition time per round between run and other exercises)

M/29/5'9/176

400m
Subbed 15 HSPU w/ 40 Elevated Push ups
2 x rope climb

19:57

Need to continue to work on my HSPUs!! The first set I was able to do 8 but hit failure at that point (no spotter).

Runs could have been a little faster as well.

scaled 2 rope climbs per round to 30 alternating, jumping, towel pull-ups

22:07

m/23/6'1/172

18:57
3 Rounds as rq'd,
Last round sub'd 15- :03 hand stand hold for hspu.

w/ 20 lb vest
4 rounds
400 m
15 pushups 4th step
5 pullups 5 neg pullups
21:30

M/36/148

@ Local's Gym, runs outside, HSPU nose to ground, rope climbs as rx'd,

22:51, HSPU was the limiting factor

19:10 with the following several caveats:

ran in boots and utes (rope splinters on brand new O-course)

ran 2 laps around the course for each run. It was probably 500 meters or so.

HSPU done with toes hooked over a high log, tried for minimal support

May or may not have reached the top on the 2nd ascent for the 2nd and 3rd runs.... not sure if the rope is exactly 15', it looks about right.

m/41/212

23:33

hspu used 1" plate
towel rip on second set of rope climbs, so subbed regular chin ups

29:31 (15 pushups with legs on 5 foot high bar, 30 pullups with 55, 85, 115 lb help)

Wow... those who finished in the low teens range are either crazy, inhuman, or I suppose 'rounding down.' :)

M/31/200

-Subbed 30 towel pulls for 2 rope ascents
-Otherwise 4 sets as recommended

26:10 (includes nausea and panting)

23:30

runs on Tm at 9mph. 15 towel or rope pullups per round.

33/M/180

20:19 as Rx'd

400m
15 modified handstand push ups, off a box
15' rope climb

finished in 14:52

I liked this one. Rope climb is fun...I feel like a monkey.

made up my own exercise as am not yet there with HSPU and rope climbs

4 circuits of
400m run
15x40kg Shoulder Press
10 L Pull Ups

Am calling this Lulu after one of my girls.
20 mins 38 secs

Petered out on the handstand pushups. Working on shoulder strength.

used iron gym and towel pull ups, ran around north point.

22:56

sub 45 jumping towel pull ups for rope climb
HSPU put feet on squat rack safety bar level 2

All HSPU sets unbroken

20:35

14.56

Subbed 8 towel pullups and feet on navel height table for pushups. Trying to confirm my shoulders are ok after an rx'd Murph 3 days ago. So far so good!

Towel pullups sub'd for rope climb:

AL - 32:33 (first day of inclining pre-cor)
Taylor - 30:33

This one tore me up! Hung up my climbing rope yesterday. Today was my first day climbing a rope, it was a learning experience. My hands, inner thigh, and outside shin are all raw. Couldn't do the HSPUs as Rx'd, so I did negatives. No way of measuring 400m so I guestimated. Can't wait to try this one again in a few months!

Oh, 37:55 by the way.

m/36/6'4"/97kg

Did not do.....back still sore from DL's

15 Towel pullups as sub for one rope climb...sorry no rope

25:26, includes time spent turning on treadmill each cycle and getting it sped up...haha...

18:20
I was able to get 30 towel pull ups on the first set after that I just did 20 per set. I can climb ropes easy normally. The towel pull ups killed me, I think they were harder than climbing a rope. probably because when I climb a rope I use my legs to lock in.

4 rds of: 400M run / 15 hspu's / 15 deadhang pu's

20:56

Four rounds of: 400m, 15 HSPU's, 30 pull ups.

40:24

KS: subbed power cleans for rope climb. time 39:00.

About 25 minutes

m/35/5'9/177

CFWU - 3. 7 PU 1st set. 12 pushups 2nd. No HSPU 3rd. Superman. Burgener.

31:07
I think HSPU were pretty deep. Forehead close to floor each time. Only assisted were last 4 on 3rd round.
Towel pullups were downfall of time. Disappointed with these as usual.

lots of transition time and warm up time for the treadmill. on the 3rd round all the treadmills were taken in the globo gym, so i did 500m of rowing. subtracted 3:15 for warmup time. also, no rope to climb, but there was a "rope machine." climbed 60 feet straight through at 190lbs to simulate the 2 ascents

TIME - 21:05 (PR)

23:44

modified rope climb with towel over pull up bar. Found I couldn't get full extension/flexion of arms, and instead relied on shoulders to move towel....

HSPU - attempted to touch head to ab mat

scaled 1 rope climb per set

35 min

no time
hspu with fixed barbell at highest
from sitting, 2 pulls up with harness

29 yom, 185 lbs

23:10

15 pullups per ascent, runs on treadmill

19:02
Substituted rope ascents for pull-ups (15 per set).

47/M/184
Modified
towel PU's
Smith Machine for Handstand Pushups
400's on treadmill

3 rounds then fire alarm and had to leave the building.

modified: 1 set each round of 15 towel pull-ups
30:15

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-sub'd rope seated row (x2 - pinkies hurt), then 1-arm seated row reg x2 - 15 per side x 70 lbs

22:42

-bad workout for gym

33 yom 212 lbs

2 rounds + 400 meter run 17:45.

Did 15 deadhang pull-ups per round, no rope

m/28/195

as rx'd... sub 20:00

equipment malfunction, so this is a very accurate guess of time!

rx'd at CFC
19:20

Snatch work after
65/85/115 ran out of time.

1: 3:56
2: 4:30
3: 5:09
4: 3:40
Total: 17:16

Sub'd pull-ups for the rope climb.

Jennie: 27 F 165# 5'9"
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups (assisted)
30 Towell Pull-ups

Time= 23:07

1 round 9:07

26/155/m

15:22, did the modified hand stand pushups

Scaled Pack version with variations.

4 rounds
2 mins skipping (treadmill busy)
8 HSPU
12 pull ups

14.45

Not as RX:
Treadmill (Ugh)
Subbed 20 50LB KB Swings for rope climbs.

19:16

000000000000000000000000
30/m/165/5'6"
Santa Monica pier
No idea how far i ran.
pulled calf bad as i was running the last 400.
HARD WORKOUT

cfwu x 3
wod sub'd helen instead
400m run (outside), 21 1pood kb swings, 12 pullups
13:47

M/31/6'/178

25'26" @rx

* 30 tricep extension rope pullups instead of rope climbs each set.

Form not great on either exercise, especially towards the end.