January 8, 2009

Thursday 090108

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 060107.


Enlarge image

"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv] [mov]

Posted by lauren at January 8, 2009 8:40 PM

Sounds awesome!

Comment #1 - Posted by: Lost Boy at January 7, 2009 8:57 PM

intoduced two new people to Crossfit today, they gassed!

Comment #2 - Posted by: p. l. at January 7, 2009 8:57 PM

oh yay, i love pull ups lol. Man i was really dying in suspense for the Thursday WOD. It's finally herrrrre woo hoo!

Comment #3 - Posted by: Eric Gohl 22/5'10/162 at January 7, 2009 8:58 PM

Well this is going to take me forever! My arms are STILL shot!

Bring it on anyway!

Today was the first day I've felt so good, alert and energetic on the Zone. I think I'm starting to adjust. Now all I have to do it hope my arms and shoulders feel better by tomorrow :)

Comment #4 - Posted by: AllisonNYC in VB_24/5'2/119 at January 7, 2009 8:59 PM

Allison, I love your posts! Awesome dedication, keep it up girl

Comment #5 - Posted by: Lost Boy at January 7, 2009 9:00 PM

nice WOD...best wishes to all 3-2-1 VAMOS!!!!

Comment #6 - Posted by: s'more at January 7, 2009 9:00 PM

just to make sure...are butterfly pullups are ok for the 7 kipping or does it have to be a regular kip?

Comment #7 - Posted by: Chris S at January 7, 2009 9:00 PM

Wait - If I have to stop between any of the pull-ups from weighted to the last kipping I'm done with that round??

I don't get that part

Comment #8 - Posted by: AllisonNYC in VB_24/5'2/119 at January 7, 2009 9:00 PM

well damn, I guess today I'm going to enjoy moving my arms while I still can.

Comment #9 - Posted by: jonji at January 7, 2009 9:01 PM

You can stop, but you can't let go of the bar/touch the ground.

When you do either of those, the round stops.

Comment #10 - Posted by: Matt at January 7, 2009 9:02 PM

strength with pullups, gotta love it!!!!!

Comment #11 - Posted by: chris at January 7, 2009 9:05 PM

so if I break a set and can't do the 3-5-7 without letting go then I fail to finish the workout?

Comment #12 - Posted by: LF at January 7, 2009 9:05 PM

More pull ups. Love it. I had to rest yesterday so I just did the WOD from Tuesday today. I had to do the towel pullups because of no rope. My grip was just toast towards the end of each round.

Can't wait. I think I will some box jumps and squats to work the legs a little.

Comment #13 - Posted by: Corey Bibolet M/39/5'8"/160 at January 7, 2009 9:05 PM

Tell me if I have this right. If you drop off the bar the round ends, so that round dosn't count. You have to do 10 rounds without touching the ground or falling off the bar.

dt missoula mt

Comment #14 - Posted by: DTMissoula at January 7, 2009 9:06 PM

All i gotta say is wow....

Comment #15 - Posted by: Derek O from RCSD at January 7, 2009 9:07 PM

Allison and Matt,
My interpretation is that rounds and sets are distinct. I may do ten rounds in ten sets, or in 20. All people should do ten rounds but set number will vary. Some people may not make it through the first round in a single set.

Comment #16 - Posted by: mb at January 7, 2009 9:07 PM

Posted pic and link are different...intentional?

Comment #17 - Posted by: LF at January 7, 2009 9:08 PM

"Post time and number of sets to completion"

IF you come off then you will have more "sets" to completion.

I will do the 150 as Rx'd, note time AND sets; I could end up with 20 sets.....I am complete after my 150 pullups.

Comment #18 - Posted by: F15E_WSO_M/46/6'/175 at January 7, 2009 9:09 PM

Holy moly.

I knew something painful was coming.



Comment #19 - Posted by: 27/m/175...Jordan @ Holloman at January 7, 2009 9:09 PM

Thanks mb that makes sense

dt missoula mt

Comment #20 - Posted by: DTMissoula at January 7, 2009 9:10 PM

I don't think the round ends. But some people who are pullup beasts might be able to do ten "rounds" in 5 sets.

Eg Doing two rounds in one set would be:

do 3 weighted pullups, 5 strict, 7 kip, 3 weighted, 5 strict then 7 kip WITHOUT letting go of the bar.

Letting go of the bar between each 'exercise', such as:
3 weight pullups, let go.
5 strict, let go.
7 kips, let go.
Doing that rhythm all the way through would be 10 rounds for 30 sets.

That is my understanding.

Also, add your time.

Comment #21 - Posted by: Matt_in_Oz at January 7, 2009 9:10 PM

It sounds to me like the number of sets to complete is another reporting metric, it doesn't get you out of finishing a round. So we still have to do 150 pullups total. We just post 2 numbers, the total elapsed time and number of sets it took.

Comment #22 - Posted by: JPW at January 7, 2009 9:12 PM

Hey hey wait a minute if my grip fails the workout just stops it doesn't have any sence...if the wod says for time it's with running clock...am i right?
I'm so sorry for my english...

Comment #23 - Posted by: s'more at January 7, 2009 9:13 PM

Hang Power Clean 7x1

Really concentrated on my form so went a little light


dt missoula mt

Comment #24 - Posted by: DTMissoula at January 7, 2009 9:13 PM


How are you going get the dumbbell between your feet again if you're not letting go of the bar?

Comment #25 - Posted by: Júlíus at January 7, 2009 9:14 PM

Hey all, are there any CrossFit St. Baldricks teams out there that we know about?


Thanks for the heads up last year so I could be a part of this in 2009.

Who's with me?

Comment #26 - Posted by: the limit at January 7, 2009 9:15 PM

Also, gymnastic certs look awesome. I want to get some mini parallettes and figure out how to go from an Lsit to handstand and back! That was rad.

Comment #27 - Posted by: Matt_in_Oz at January 7, 2009 9:15 PM

Since you have to jettison the DB after the weighted pull-ups, it's going to take 10 sets minimum to finish.

Comment #28 - Posted by: Philip Mancini at January 7, 2009 9:16 PM

Hey, no questions till bingo ;)
..But judging from last time, basically you are just keeping track of the time and the number of times you get on the bar to complete all 150 pullups. I wanna see somebody do 10 rounds in less than 10 sets!

Oh and the enlarged picture doesnt match the small one.

Comment #29 - Posted by: head at January 7, 2009 9:17 PM

Jason Malutich, you are the greatest.

Comment #30 - Posted by: ep at January 7, 2009 9:18 PM

You are allowed to workout with friends! Get one of them to put the weight between your knees/ankles.

If you workout alone, put the weight down on the floor/box carefully, do the strict and kipping pullups with bent knees to avoid hitting the weight/box. Then pick up the weight again with your feet.


Comment #31 - Posted by: Matt_in_Oz at January 7, 2009 9:19 PM

pull ups are my worst exercise. so naturally im excited for improvement and utter obliteration of my arms.

Comment #32 - Posted by: Matt M/21/180 at January 7, 2009 9:21 PM

It is possible to pick the dumbell up with your feet again, if the bar is at the right height

Comment #33 - Posted by: Crawf at January 7, 2009 9:23 PM

NOOOOOOOO.....oh my GOD this one gonna be hardcore now i read slowly and i get it ...this one seems terrorific but a lot of fun...i'm scared...i like that ha HA HA!!!!

Comment #34 - Posted by: s'more at January 7, 2009 9:24 PM

This looks absolutely painful. I can't wait to try this one tomorrow.

Comment #35 - Posted by: James B. at January 7, 2009 9:26 PM

#26 - I was thinking the same thing - unless you had a friend to place the weight. 3.2.1.go

Comment #36 - Posted by: eric/30/208/6' at January 7, 2009 9:28 PM

This is going to be brutal!!! My arms are still sore from rope climbs I think, bring it on! Allison, hope to see your a$$ in the gym tomorrow. Glad to hear you're doing so well on the zone, you got past the hardest part, now keep going! Sleep, then pull-ups...

Comment #37 - Posted by: TaZ - JBCF, Va Beach at January 7, 2009 9:30 PM

Yes! I like. Good workout to do before drill this weekend.

Semper Fi.

Comment #38 - Posted by: Chris from Tx at January 7, 2009 9:31 PM

so...im short...5'6", so i have to jump to get on a pullup bar period, so if i have to adjust grip, im done with the round completely?

Comment #39 - Posted by: todd at January 7, 2009 9:38 PM

what if you can't do pull ups...would body rows make a decent substitute to just get the workout done even if they don't really compare


Comment #40 - Posted by: Rick at January 7, 2009 9:41 PM

Looking forward to this one as a means to improve my Pull-ups.

Arms are still taking strain from all the Towel Pull-ups yesterday (really need to improve grip strength). HSPU were good though - will be even better when I can use just the wall for support(as opposed to a bar on squat rack).

Loving Crossfit so far. I was watching another lad I know in the gym the other night and he would have spent almost an hour doing a variety of bicep exercises. Honestly, I am glad I have seen the light and I will never waste another minute in the gym. I now understand that intensity is key.

Comment #41 - Posted by: Brad in Dubai 31/187/5'10'' at January 7, 2009 9:41 PM

Was away yesterday and didn't get to say Happy Birthday Bingo.

Fasten your seat belt. Welcome to another year.

Comment #42 - Posted by: Jeff at January 7, 2009 9:42 PM


CrossFit Brand X will post a scaled workout.

Comment #43 - Posted by: daryl at January 7, 2009 9:45 PM

OK so if you do the 3 weighted pullups then only 2 strict pullups and drop then thats a set. Then just continue with the rest of the strict pullups and then the 7 kipping pullups and so on. Every time you get off the bar is a set, but you still complete the workout even if you have 100 sets. Ideally you would want 1 set and not get off the bar at all....Good luck with that one

Comment #44 - Posted by: Wes in SoCal at January 7, 2009 9:54 PM


I'm going to count how many full rounds I get and how long it takes me to complete 10 rounds of regardless of how many times I have to break up each set.

Comment #45 - Posted by: MJR at January 7, 2009 9:57 PM

Sweet! Really looking forward to this one. Been noticing some significant improvement in my PUs lately and can't wait to push myself even more!


Comment #46 - Posted by: Cade M/24/6'4"/230 at January 7, 2009 9:59 PM

Strict Pull ups vs Kipling, I know I read somewhere on the site about these two, and I know the difference. But is it a bad thing to always do strict pull ups and not kiplings? If you can knock out 20 or 30 pulls ups doing them normal dead hang, isn't that better? I guess I'm looking for someone who has drank more Kool aid then myself that can explain it better, other than momentum, what is the advantage of the Kipling, and if you master the regular pull up with the same speed as a Kipling, does that not make you better at pull ups then?

Comment #47 - Posted by: Chris K at January 7, 2009 10:05 PM



Comment #48 - Posted by: daryl at January 7, 2009 10:12 PM

wow! this workout sounds AWESOME!
Recently broke my arm in a motorbike accident and need to work on my upper body strength so this is perfect!
btw! GREAT video! those peeps are legends!

Comment #49 - Posted by: Jake at January 7, 2009 10:13 PM

And I thought the previous WOD was going to test my recovering AC joint. Egad! This one is off the charts. Someone check Coach's diet. There's sure to be too much caffeine. :o)

Of course in my own twisted way, I'm loving every minute of it.

I remember Coach saying - at a cert - that he knew we were all insane simply because we had turned up. So true!

Comment #50 - Posted by: Adam Stanecki (CrossFit Victoria) - 32/72kg/M at January 7, 2009 10:23 PM

as rx'd

10 sets


my arms are going to fall off. that was insane. had to rest so much between sets

Comment #51 - Posted by: Rookie - Crossfit Gold Coast at January 7, 2009 10:25 PM

ahhhh damn this is gonna kill me
only my 3rd day of crossfit need to get back in shape
this is intense so glad i found the site
hope it doesnt take me more than an hour haha

Comment #52 - Posted by: Day 3 of Crossfit at January 7, 2009 10:27 PM

do any of you crossfitters smoke? just a poll

Comment #53 - Posted by: todd at January 7, 2009 10:47 PM

there is a video done by rob miller on this wod.is there anyone who can locate it?

Comment #54 - Posted by: G at January 7, 2009 10:50 PM

#54 todd

hell no, lol

Comment #55 - Posted by: Eric Gohl 22/5'10/162 at January 7, 2009 11:28 PM

Boots and Utes
43 sets
most let gos were between weighteds

Comment #56 - Posted by: Noel / 34 / 68" / 175# at January 7, 2009 11:37 PM

I believe today is the day when I first started doing crossfit. Well to be clear it was the day when I first started following the main page strictly and stopped cherry picking.

So much in my life has changed this past year. I look different, I think different, I act different and all these changes have been for all the right reasons. I've learned so much from this little website and yet the lessons seem to never end and my cup is never full. It only grows.

All this time has gone by and yet I have still not thanked the two people who have sparked my transformation. So I will thank them now.......THANK YOU GREG AND LAUREN GLASSMAN for giving me the tools to build the body that will always shatter its previous limits, the mind that will always question and test what is thought true, and last and most importantly for giving me a community that I will always need. I owe a debt to you that I can never fully pay. I am forever grateful.

-Adam Scheiner

Comment #57 - Posted by: Adam/ TempleOwl at January 7, 2009 11:42 PM

#58 Adam/ TempleOwl:

Happy Anniversary!

Sounds like a year well spent.

Comment #58 - Posted by: brianthemessiah at January 8, 2009 12:01 AM


What is a Jettison???????

Comment #59 - Posted by: James at January 8, 2009 12:21 AM

#60 Jettison = drop

Not as Rx'd, had to scale, nuff said.

Comment #60 - Posted by: JoelC 30/66"/160# at January 8, 2009 12:30 AM

did you all see the first guy in the video doing a muscleup? he did it with ease? not one hint of strain on his face!

Comment #61 - Posted by: sir at January 8, 2009 1:12 AM

After watching that video i have to make some parallelettes, they look like a great training tool. The guy doing the muscle up and various v-sit ups was top class.

Comment #62 - Posted by: gerard mcauliffe at January 8, 2009 1:16 AM

Ten rounds, 93 sets. That's not a typo.

Even using only 8kg, the weighted pull-ups just killed me; I ended up doing deadhang singles and couldn't string together more than 2 or 3 kipped PUs.

Time: 37'42".


Comment #63 - Posted by: lelak at January 8, 2009 1:38 AM

Well the round is the whole thing
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
That is one round
But the set can be anything so a set can be a round or 3-5-1 or even just 3-1, anything, so whenever you get fatigued and you drop to the ground that is a set so you have to do Ten rounds with the least sets possible Hope that helps

3-2-1 GO!!

Comment #64 - Posted by: IG at January 8, 2009 1:40 AM

reservist NCO's r gay

Comment #65 - Posted by: Real Marine at January 8, 2009 2:01 AM


As rx´d.
Sets: 15
Time: 19:03

Comment #66 - Posted by: AndySWE at January 8, 2009 2:06 AM

Classic Rob Miller Video of today's WOD:


Comment #67 - Posted by: David at January 8, 2009 2:37 AM

does anybody else get pain around the inner point of their elbow joints during and after heavy pull up days?

I've been training with CrossFit for 3 months now and have noticed a lot of elbow pain as the only negative by product amis huge gains and increased enjoyment

is it a grip issue, should I strap my elbows or is it something else?

thanks for any advice

Comment #68 - Posted by: nick m/37/190 at January 8, 2009 2:54 AM


Check out the "Comments" section on the "Compare to" link. You'll find a gold mine of information from Coach and numerous replies from him to questions, comments and criticism. It is fantastic and has some great answers to many typical CrossFit-ignorant questions.

Thanks Coach (and Lauren!)

Dan D.

Comment #69 - Posted by: Dan D. at January 8, 2009 3:06 AM

ohs 95x5, 95x5


had to change to 35lb pullups after 3 rds so I could complete before work.

Comment #70 - Posted by: patrick 26/m/6'1'/191 at January 8, 2009 3:08 AM

M/6'3"/205 (gained 5lbs)

Turned this into 6 rounds in 20 minutes.

Too much for me... could only complete the first two rounds without coming off the bar.

Comment #71 - Posted by: Ben at January 8, 2009 3:28 AM

Nick #69-
Sounds like elbow tendinitis. Google "Clibmer's elbow stretches", apply ice cubes directly to the spot and massage with the cube, rest your grip a bit and massage hard with a tennis ball or golf ball. Last thing is what helped me the most.

Btw...this WOD is going to take me all night. First time I wanted to cry when I saw one. Man, my strength is lacking.
Oh well.... carry on!

Comment #72 - Posted by: Camille at January 8, 2009 3:30 AM

Not a great video IMHO. Mostly a demo guy. And what is up with the cop at the end.
Looking forward to the crusher WOD!

Comment #73 - Posted by: KCD at January 8, 2009 3:31 AM

I am glad that I get to do this WOD before most of you in the states, because I get to compare my times to all of yours. I just have to say that if you can complete this WOD "as Rx'd", or in 10 sets, you are insanely fit. I can easily do 50 consecutive kipping pullups and my 1RM weighted pullup is 120lbs @ 190lbs body weight. I could only complete 3 rounds of this without breaking up the sets. So I challenge someone to video themselves completing all 10 rounds "as Rx'd", with good form and the whole 9 yards. Especially if you think you can do it in less than 30 mins. I am not trying to say that there may be posers or liars on this blog, I am just saying show me the money.

BTW, to all of the Crossfitters that are going to get out of bed and drag their asses to the gym and give this their best, good luck. It really sucks.

Comment #74 - Posted by: Skeptical at January 8, 2009 3:48 AM



20 Sets

Sets 1-3 45#DB, plate was to big in diameter to keep a good foot grip
Sets 4-10 35# Diff. style DB, easier for foot grip.

Not the strictest of forms, but completed.

Comment #75 - Posted by: Richard at January 8, 2009 3:51 AM

38 sets

Comment #76 - Posted by: Charbs m/23/185 at January 8, 2009 3:53 AM


As rx'd

19 sets

Round 1 and 2 unbroken, then most rounds broken after 3 strict pullups, round 6 broken twice (3/5/7, to my regrets).

After all those kipping pullups we do with CrossFit, the strict pullups feel really awkward (and hard).

Comment #77 - Posted by: Memuc at January 8, 2009 3:54 AM

What would be suggested for someone who cannot do pullups?

Comment #78 - Posted by: halie at January 8, 2009 4:10 AM

that gymnastics cert is pretty fun and great for trainers to learn how to scale and spot the movements. did the cert last weekend in vegas and had a blast. thanks to joe and zach for hosting. whenever anyone goes to vegas they should not miss working out at their place. it's an awesome box.

so roxanne, was dutch being arrested for being in so many videos?

Comment #79 - Posted by: ken c at January 8, 2009 4:12 AM

First set unbroken without coming off the bar.

Every set after was broken.

as rx'd:


Comment #80 - Posted by: Nolan at January 8, 2009 4:31 AM


I'm gonna play by the name of "bingo" in his absence for the time being. Here's the answer to today's WOD, courtesy of Coach Glassman himself (notice the date is 2006...these comments are from the "Compare To" date):

"I need a clarification:

10 rounds for time-
3 weighted pullups @ 45lbs.
5 dead-hang/no-kip pullups
7 kipped pullups
Feet touching the ground ends a "set"

The goal is to keep going without interruption, yes? So if we hit the ground on rep 4 of the kipped pullups, that ends the set (for scoring purposes)...but we still finish the 3 kipped pullups as the beginning of the next "set", right?

In other words, the end of a "set" doesn't constitute the termination of a round. Correct?"

Comment #19 - Posted by: Matt G. at January 7, 2006 3:05 AM

"Matt G.,


Comment #21 - Posted by: Coach at January 7, 2006 4:43 AM
Thanks Coach!

Comment #22 - Posted by: Matt G. at January 7, 2006 4:50 AM

Comment #81 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 4:33 AM

Sweet video. Must practice my L-sits now because they are terrible (a large part due to horrible hammy flexibility).

If anyone can do all 10 rounds in one set, without taking their hands off the bar I will give them one trillion dollars* (not that that would even make a dent in the US deficit, but hey, it's something)

*Disclaimer- The one trillion dollars mentioned above does not actually exist. Statement is for entertainment purposes only. Must be 18 years or younger, or older to be uneligible.

Comment #82 - Posted by: JC Veggie at January 8, 2009 4:35 AM

Ahhhhhh, so that's why Dutch is always changing cities!

Comment #83 - Posted by: gaucoin at January 8, 2009 4:40 AM

#48 Chris K

the kipping pull up adds a metabolic conditioning component to the pull up. however fast you think your deadhangs are, your kipping will be faster. also, kipping uses more muscle mass and increases shoulder flexibility (which transfers over to things like the snatch and overhead squat).

i don't even see it as much of a debate. crossfit has never said strict pull ups are useless. quite the opposite. deadhangs make you stronger and show up in the wods here all the time (l-pull ups, weighted pull ups and today). it's just when you want to go fast in a metcon wod, kipping ramps up the intensity and the power output.

think of it like the press, push press and push jerk. all have the same start and end points just different ways of getting there.

Comment #84 - Posted by: ken c at January 8, 2009 4:43 AM


If a crossfitter gets through the first 4 rounds without touching the ground, that is 4 sets so far. If, on the 5th round, he/she stops at 3 weighted, 5 strict, and 5 kipping, get fatigued, touch the ground, then finishes his/her 5th round with the last 2 kipping pull-ups in a row, he/she now has 5 rounds done in 6 sets.

If that same crossfitter would continue in this manner until the last 5 sets were done (2 sets per round, where you break from the bar once each round due to fatigue), that individual would finish with 16 sets.

I hope this helps! Off to coach my AM class! :)

Comment #85 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 4:45 AM


1-4 unbroken
5-7 down once per round
8-10 multiple rest periods


Comment #86 - Posted by: JoeCam at January 8, 2009 4:45 AM


used 45# rds 1&2, 35# rds 3, 25# 4-10

34:22 35 sets

I counted every time I either let go of the bar or rested my feet on the ground as a set.

Comment #87 - Posted by: EOMFD at January 8, 2009 4:53 AM

What's the best way to drop the DB after the weighted PU's? Seems like it would be a pretty far drop... might scare the noobs that seem to have infested the gym with their soon-to-be deleted new years resolutions.

Anybody doing these with a weightbelt?

BRUTAL after those towel pullups the other day. Get it.

Comment #88 - Posted by: Tall Paul at January 8, 2009 4:56 AM

#53 "Do any of you smoke, just a poll?"

Quit cold turkey sometime in the beginning of October 08. So to any smokers out there it makes a HUGE difference. I was working out and smoking at the same time and it's so much nicer. Smoking hurt me during 'cardio time' just as much mentally as physically. I was always telling myself i was hurting due to smoking and i think that made it even harder to get through workouts; because not only am i truly hurting, i am beating myself up for smoking the entire workout/regretting it as well. If that makes any sense.

Now i say, imagine how this would feel if you still smoked, this is easy now! It helps, really......anyways QUIT SMOKING!!!

P.S i cant even lie, i loved to smoke, enjoyed it. But i just had to put my priorities in line--

Anyways today is going to suck---interested to see how this turns out later---

Comment #89 - Posted by: YEAGER at January 8, 2009 5:06 AM

10 sets

Comment #90 - Posted by: OPT at January 8, 2009 5:07 AM

Whew! One little sleep in and look what happens. By the way, if you are tired of me skip this and just look at Herm #82 and Dan D. #70, both of whom send you to the "compare to" link for the answer to the "how to" questions. "Compare to" is a seriously under-utilized asset here; plus you get to read threads where Coach is all over the place!

PULL-UPS. We do a few of those here on CF. Yesterday was towel PU for anyone without a rope. Today it's pretty much everything else in the PU quiver. As Rx'd = 3 PU with a 45# weight between your legs -> drop the weight and go directly to 5 strict dead hang PU (no swinging, no kip; straight up and down, traditional Marine style) -> stay on the bar and do 7 kipping PU (this is a training WOD more than a speed/race WOD, therefore I think the appropriate PU is the gymnastics kip, NOT the butterfly kip for this one. YMMV). Drop down, replace the weight, rinse and repeat. Count Sets and total time.

Most will not have a buddy/trainer/sherpa to replace the weight while remaining in the bar after a completed 15 PU round, so it will be assumed that you will drop off the bar between rounds. Expect to see some of the crazy superstars (OPT, Speal, etc.) with sub-10 SETS (number of times you get up on the bar) counted, however. The non-cyborg, human beings among us will take MORE THAN 10 sets to complete 10 rounds. Example, you have to drop down at least once in the middle of every round, therefore it takes 20 SETS to complete the 10 rounds.

Now, we're all Newbies, right? Start at Brand X for the Brand X scaling, of course. What if I cant' do a PU? Pick three different ways to do an assisted PU and do the WOD with those. How about 3 Jumping PU/5 band assisted PU/7 PU on the gravitron for 5 rounds? Don't be a kook. You're new here...leave a little for tomorrow.

What's a kip? How do I do a kipping PU? Etc.? The kipping PU is the default PU here at Crossfit and the sooner you master this the faster your times will be. There are all kinds of videos accessible from the FAQ and the Exercises and Demos section on the left side of the Main Page. This is a classic skill that can be learned from a CF trainer at an Affiliate. Why a kipping PU? We are all about POWER generation, how much work can you do how fast. How much stuff can you move how far how fast. A kipping PU allows you to move your body UP faster. QED.

Last note (whew...that's a lot...I'm goin' back to bed...), NO NEGATIVES ON JUMPING PU. Do not slowly lower yourself on a jumping PU, especially if you are truly a Newbie. There's this really nasty thing called Rhabdomyolysis that is much more commonly caused by eccentric muscle contractions, which is exactly what a JPU negative is. If you are new to CF, even if you are not new to intense exercise, DO NOT DO EVERY PU REQUESTED TODAY. Be smart. Be safe.

Come back tomorrow!

Now, 3-2-1...Go!

Comment #91 - Posted by: bingo at January 8, 2009 5:09 AM

P.S. Even for experienced CF'ers may I suggest bringing more than just one 45# DB to your PU station? After a few rounds that 45# will start to feel like, I dunno, Dale Saran's gorilla hangin' on your butt! Nothing wrong with 45# for a few, then 35#, then 25# if that's what it takes.

Comment #92 - Posted by: bingo at January 8, 2009 5:13 AM

For those asking "if i get off the bar during a set is it a failed set". I would argue NO, because this is a workout based on prescribed reps. If you have to get off the bar do it, handle your business, hop back on and finish the set. I think the key here is just getting through the ten sets, not getting through them non-stop---though that would be the ultimate goal.

........i think....

Comment #93 - Posted by: YEAGER at January 8, 2009 5:13 AM

Great to read your post mr. Bingo to me it's like reading the newspapper..3-2-1 gooo

Comment #94 - Posted by: s'more at January 8, 2009 5:16 AM

treated this more like a strength workout, just can't do enough pullups yet.

5 sets of 3 weighted with a 35#, 5 strict.

Need to do more weighted pullups to get the strength to do a workout like this.

Comment #95 - Posted by: brett_from_wylie at January 8, 2009 5:23 AM

...smoke what? HAHAHAHA

Comment #96 - Posted by: MDMelissa at January 8, 2009 5:24 AM


As rx'd:


Comment #97 - Posted by: TuckerGA at January 8, 2009 5:30 AM

I misinterpreted this as I didn't have the ability to look back at prior posts - caught it on my blackberry on the way to the gym at 0550. So, If I came off of the bar, I "failed" for that set and then reset to try the next one. In other words, I took it as you get one chance to finish that round w/o coming off the bar. So, I did the first 4 rounds completely, but rested between each so I wouldn't fail, in 9:16. I dropped the wt on Rd 5 and thus called it a fail. Then I did rounds 6 and 7 completely (finished Rd 7 at 20:04). I failed at Rd 8 at 3 + 4 strict. I rested and failed again on Rd 9 after 3 wtd. I couldn't finish any round w/o coming off the bar at that point, so I called it done. 29:04.

My mistake - under the correct way of doing it, I think I'd be good for a much better time, but a $hit-ton more "sets". Still good work, especially only 8 hrs after BJJ last night.

Comment #98 - Posted by: Dale_Saran at January 8, 2009 5:32 AM

Overhand or underhand pullups? Or a mixture?

Comment #99 - Posted by: Tom at January 8, 2009 5:36 AM


finger cut not healed yet--alternate WO:

200 sit-ups
100 walking lunges
100 push-ups
30 HDPU (head to 3/4")


modified: 10 rnds of 1 "strict" pull-up + 5 kipping (first 5 "strict" had to give a little kick at the end to get chin above or even to bar; last 5 were "strict pu attempts" followed by 5 kipping)


Comment #100 - Posted by: nutfam at January 8, 2009 5:38 AM

hey i have a problem... i am unable to do kippings... dont know if it is the pull up bar or if i am too stupid... because normal pull ups arent a problem for me... what shall i do?!

Comment #101 - Posted by: NilsGermany at January 8, 2009 5:38 AM


Wow...That can really frustrate you. I think I scared the cat.

35lb dumbbell...couldn't imagine doing it with 45lbs...
22 sets: 21:12

I don't think that that result would hold up to scrutiny...I was not really pleased with my form on that...

Comment #102 - Posted by: tucks at January 8, 2009 5:38 AM

34:01 - 58 sets

Comment #103 - Posted by: Stretch at January 8, 2009 5:39 AM

This is going to be fun, fun, fun. 3, 2,1, Go!

Comment #104 - Posted by: Jason at January 8, 2009 5:39 AM

oh yeah I may have done 11 rounds in 24 sets. I lost count between rounds four and six (or seven)

Comment #105 - Posted by: tucks at January 8, 2009 5:41 AM


Completed the exercise...not too happy about the time...lol...I guess I won't be using my arms tomorrow!

Comment #106 - Posted by: Calvin at January 8, 2009 5:41 AM

Burgener skill transfer WU

WOD as rx´d: 28:30, 46 sets. Last 5 rounds with bad ROM on weighted PUs.

This workout makes you feel the difference between regular and kipping PUs. Even though I can do consecutive muscle-ups, I´ve been struggling with my PU kip since last year, but today my brain finally got it (Thanks AndySWE)

Post WOD: Handstands

Comment #107 - Posted by: FredG at January 8, 2009 5:47 AM

Does any one have a blue print for the pvc pipe bars used in that video? Just curious what size pipe and the height .

A Newbie.

Comment #108 - Posted by: Steve at January 8, 2009 5:48 AM

I've been doin crossfit for a few months and I love it. I figured by now I should be puttin some comments on the board since I always read the board but I never post. Thanks everyone for all the encouraging posts it really helps doing these workouts when you can come on here and see comments from other's who are hurting just as badly as I am! btw I LOVE pullups so I'm pumped about this WOD.

Comment #109 - Posted by: Colby at January 8, 2009 5:52 AM

As RX'd 12:33
31 sets

Comment #110 - Posted by: Rodney Hamby at January 8, 2009 5:56 AM


Just when I think I'm getting good at pull-ups, Coach humbles me back down!!

37 sets in 34:52

Comment #111 - Posted by: Jimm at January 8, 2009 5:57 AM

I just have a general question for all crossfitters. I've been crossfitting for a little over 3 months now. Due to my schedule, I haven't been able to stick tightly to the 3 on-1 off philosophy. I've seen noticeably good results, and throughout my experiences with fitness my body responds better to more rest than 1-2 days per week. I've overtrained before, and it has affected my strength gains. Is the 3/1 overtraining? Or, because the workouts are constantly varied, should I not worry about it? Thanks for the help...

Comment #112 - Posted by: SCOTT M/28/6'0"/189 at January 8, 2009 5:59 AM

so... yesterday I did Tuesdays WoD with the handstand pushups. I looked at myself in the mirror and it appears that I broke a lot of blood vessels in my face. It looks like the time my drummer got me in a choke hold and I was too proud to tap out (this was before xfit... that could never happen now.) Anyone ever have this type of thing happen? Anyone know how to avoid it happening again?

Comment #113 - Posted by: S Chaffe at January 8, 2009 6:07 AM

It took me such a long time to learn the kipping pullup, and this workout is just what the Dr. ordered. Now I hope my tender computer hands can handle the shredding. Fortunately I have tape.

Comment #114 - Posted by: James Humphrey, Jr. at January 8, 2009 6:09 AM

That sure put me in my place.
Started the weighted ones with 45, lowered to 35 for the middle rounds (3-8) then finished them up with 25.

35ish rounds about 30 min.

Comment #115 - Posted by: Gurrero M 5'9 165 24yrs at January 8, 2009 6:10 AM

Did the first 2 rounds with 35 lb dumbbell. Completed the final 8 rounds doing negatives instead of weighted.

45:55 with 51 sets

Comment #116 - Posted by: Ty at January 8, 2009 6:17 AM


~40 sets in 12:59

Comment #117 - Posted by: fish at January 8, 2009 6:20 AM

25 lbs: 7 rounds
15 lbs: 3 rounds
Totals: 35:15/21 sets
25 lbs: 11 sets
15 lbs: 10 sets

Comment #118 - Posted by: PIM at January 8, 2009 6:22 AM


"I was working out and smoking at the same time..." Really? How did the bar clear the cig when doing push presses? Hahahaha...kidding.

#96 Melissa

Comment #119 - Posted by: Mark at January 8, 2009 6:25 AM


if you dont count the jumping pulls i had to do for the last 2 rounds...i had about 40 sets in there with a time of 20:39
Doing the towel pulls yesterday didnt help lol.

Comment #120 - Posted by: NickR at January 8, 2009 6:29 AM

I was one of the lucky souls to perform towel pull-ups the previous day.

Well, here's to more of it!! 3-2-1- go!!!!!

Comment #121 - Posted by: Dan in Doylestown at January 8, 2009 6:30 AM

I didn't do it... I promise!

Comment #122 - Posted by: Dutch at January 8, 2009 6:31 AM



did 30lb dumbbell for 45:39 and 53 sets

Comment #123 - Posted by: elliott at January 8, 2009 6:42 AM

30 sets

Comment #124 - Posted by: Scott at January 8, 2009 6:45 AM



As this is only my second week on CrossFit, I continue to be humbled as my "this WOD looks hard but doable; my time will probably suck but here we go" attitude continually gets kicked in the teeth.

I made it through one (1!) round with a 25# DB, then was unable to continue. So I did 10 rounds of kipping pullups, then some lightweight practice work with cleans and push jerks.

In a masochistic way though, I'm loving every miserable second of this and am totally hooked.

Comment #125 - Posted by: Caleb McCallum at January 8, 2009 6:48 AM

1/7/09 (6,3)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

nowhere near as rx'd....

TIME: approx 35 minutes
SETS: No idea

NOTES: PU's are my achilles heel. Started off doing 3 strict, 5 kipping, 7 w/bands. Then broke down to 3 kipping 12 w/bands. Finally, ended w/3 kipping 12 jumping but jumping PU's targeted improving my kip (specifically pushing away at the top of the bar). I have 2 more weeks of the pushup challenge then am hanging a PU bar and working on GTG, Recon Ron or Amstrong.

Comment #126 - Posted by: mb at January 8, 2009 6:51 AM


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

nowhere near as rx'd....

TIME: approx 35 minutes
SETS: No idea

NOTES: PU's are my achilles heel. Started off doing 3 strict, 5 kipping, 7 w/bands. Then broke down to 3 kipping 12 w/bands. Finally, ended w/3 kipping 12 jumping but jumping PU's targeted improving my kip (specifically pushing away at the top of the bar). I have 2 more weeks of the pushup challenge then am hanging a PU bar and working on GTG, Recon Ron or Amstrong.

Comment #127 - Posted by: mb at January 8, 2009 6:53 AM

1/7/09 (6,3)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

nowhere near as rx'd....

TIME: approx 35 minutes
SETS: No idea

NOTES: PU's are my achilles heel. Started off doing 3 strict, 5 kipping, 7 w/bands. Then broke down to 3 kipping 12 w/bands. Finally, ended w/3 kipping 12 jumping but jumping PU's targeted improving my kip (specifically pushing away at the top of the bar). I have 2 more weeks of the pushup challenge then am hanging a PU bar and working on GTG, Recon Ron or Amstrong.

Comment #128 - Posted by: mb at January 8, 2009 6:54 AM

crap sorry for the triplicate, problem w/connection here.

Comment #129 - Posted by: mb at January 8, 2009 7:01 AM

This was very difficuld.

The Strict pull-ups was killing me.

Comment #130 - Posted by: Gunnar at January 8, 2009 7:04 AM

bw 170

subbed 25 lbs instead of 45 lbs

19:45.... 34 sets

Comment #131 - Posted by: paulw at January 8, 2009 7:07 AM

Oh yeah, I suck!

I did a $h1t load of pull ups because after failing to complete a scaled first round, I scaled to something like one weighted with 20# and three kips. After 10 untimed suck @$$ sets of that I did sets of 3-5 kipping and regular pull ups until I knew that was the end of of any productive work.

No time, no score, no balls.

Afterward, I went to chow and had a huge cup of chocolate ice cream to soothe my v@g1niti$!

Comment #132 - Posted by: Bob in Kabul 44/M/6'3"/190 at January 8, 2009 7:09 AM

Tom #99:

It doesn't matter what hand position you choose. Palms away (pull-ups), Palms facing, or Palms toward you (chin-ups). Whatever you wish. Many people will use all three in a WOD that calls for this many PU.

Good luck.

Comment #133 - Posted by: bingo at January 8, 2009 7:10 AM

Sick video. Sick workout. Getting pumped for MCRDPI on Monday. Get Some. Post times later today.

Comment #134 - Posted by: adam/22/150/6' at January 8, 2009 7:11 AM

I just wanted the Crossfit community to know that the gauntlet has been thrown down by Scott Ramsdell. In the last issue of Muscle Fiction or Muscle&Fitness they have an article about "Caveman" training and in the article it states and I quote"Crossfit, it seems like a bunch of difficult exercises are just thrown together." and the most daming "If it were easy, we'd call it Crossfit". He states more but you can read for yourself starts pg198 Feb 2009 issue. So what should we do as Crossfit community to answer back! Besides burn their village and gym down. I was told I might get in trouble. From the low man on the Crossfit pole. Brian Woodall

Comment #135 - Posted by: Brian Woodall at January 8, 2009 7:28 AM

BW 173


Comment #136 - Posted by: Eric O at January 8, 2009 7:32 AM

30:15 in 30 sets

Comment #137 - Posted by: Edwin 26/M/68"/170 at January 8, 2009 7:35 AM


1st round as rx'd unbroken, could not do 45 to start the second, scaled to 25 lbs. Completed with scaled weight 31:33. Arms and back are shot, nice work!

Navy Chief, Navy Pride!!!

Comment #138 - Posted by: NavyChief at January 8, 2009 7:35 AM

Is time or unbroken sets more important? I know I am going for a combination of the two but which side should I error on? Thanks in advance.

Comment #139 - Posted by: craig/27/170/6'7" at January 8, 2009 7:35 AM



Used 30lb db

The first 3 rounds did
3 weighted
5 strict
7 kip

The rest of the rounds did
1 weighted
3 strict
7 kip

My partner calculated that he did this in 53 sets. I came off the bar more times than him...and since I did not keep track of how many times I came off the bar I can only say that it took me a lot more than 53 sets.

Comment #140 - Posted by: D Craig at January 8, 2009 7:37 AM

Comment #135: Maybe he should be allowed to compete in the CrossFit games. I bet he would change his mind after that.

Comment #141 - Posted by: PatS at January 8, 2009 7:44 AM

#135 Brian-
If it is so easy, maybe one of their athletes will try and make it to the games. I haven't read the article, but chances are if the workouts are anything similar to Crossfit, they have some tie to the Glassmans or someone who has trained Crossfit.

Even though I am too sick to do the WOD today (made the mistake of making up "Michael" yesterday with the same stomach bug...bad idea, watching how many sets it took Rob Miller to do this workout makes me a little nervous (to say the least). Also, seeing so many people claiming to have done the same WOD faster than Rob's time means that either there are a ton of top level athletes in the Crossfit community, or a ton of posers. Probably a mixture of both. My hat is off to everyone who legitimately did this workout anywhere close to the same amount of time and sets as Rob.

Comment #142 - Posted by: MMalmfeldt at January 8, 2009 7:45 AM

Hey there,

I started this new year with this whole cross fit thing...it's great!

It was hard for me to get motivated in the gym...I told myself "man, if someone just told me what to do,I think I would do fine." and BOOM this popped up. I love it!! The WOD today was hard for me tho, couldn't really get up there all the way for all those time, but I kept doing negatives to finish strong...I hope that still counts. Any motivational suggestions?? or should I just keep working at it as i get stronger??

Comment #143 - Posted by: Rico at January 8, 2009 7:46 AM


Haha, those 45 lb weighted ones didn't last long. Great workout though, I'm sure I'll be feeling that one tomorrow.


33 sets, 32:18

Comment #144 - Posted by: Eric E at January 8, 2009 7:47 AM

Shoulder won't let me kip, so this WOD had to be changed a bit:

3 20# weighted pullups
5 "side to side" pullups
7 strict pullups


Comment #145 - Posted by: Kelly Moore 45/F/5'/114# at January 8, 2009 7:48 AM

#112 Scott,

Listen to your body, 3 on 1 off will be over-training for a lot of people (especially newcomers). If you notice symptoms of over-training, take another rest day. I think 3 on 1 off has shown the best results in the more advanced Crossfitters.

Comment #146 - Posted by: MMalmfeldt at January 8, 2009 7:51 AM

I am just getting into crossfit and pull ups one of my weakest areas so I tweaked it up a bit.

I did 5 rounds of the following for time:

10 pull ups
10 neutral grip pull ups.

However I did the pull ups on one of those machines that provide weight assistance. I tried to use as little assitance as possible and only increased the assitance when I could no longer complete a single rep at the current weight.

I was able to complete in 22:38.

I am not sure if this is is helpful but I thought I would post it.

Comment #147 - Posted by: theNine at January 8, 2009 7:52 AM


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

16:02 Rx'd 15 Sets

Cool Down WOD

5 Rounds of...(Not For Time)
10 Over Head Squats
15 Clapping Push-ups


Comment #148 - Posted by: JacobSZ at January 8, 2009 7:59 AM


31 Sets

Dan D.

Comment #149 - Posted by: Dan D. at January 8, 2009 7:59 AM

UGLY...is what that was!
I got my 150 30 of them weighted but not good ROM
the rest were get your a@@ above the bar
lots of ground touching and cussing
always good to know where you stand and how far you have yet to go

Comment #150 - Posted by: I Conly at January 8, 2009 8:00 AM

#63 lelak - way to stick with it! You inspired me to keep going (even though I didn't finish).

I used 10 lbs and completed 6 rounds with 18 sets.

Time: 35 min


Comment #151 - Posted by: Judi at January 8, 2009 8:05 AM

Ten Rounds in 31 minutes, used 25 lbs instead of 45 lbs, did jumping pull ups instead on kipping pull ups starting with the 4th round.

Comment #152 - Posted by: Charles Woodruff at January 8, 2009 8:07 AM


as rx'd



Comment #153 - Posted by: FSO P at January 8, 2009 8:09 AM

I really don't know if I did this one "right", but it was definitely hard work. Used 20 lbs - tried 30 and I couldn't hold it between my legs...I guess I need to use the inny-machine more : )

1st round - all completed
2nd round - 2, 3, 7
3rd round - 2, 2, 7
4th round - 3, 2, 7
5th round - 2, 0, 0 - I came off the bar - the weight slipped and hit my calve given me a cramp.
6th round - 2, 3, 6
7th round - 1, 2, 7
8th round - 2, 2, 7
9th round - 0, 2, 4
10th round- 0, 3, 7

Comment #154 - Posted by: CMalz (F/31/128/6') at January 8, 2009 8:11 AM



10 sets, well north of thirty rounds, more like fifty.

started with 25lbs weighted. Dropped weight throughout until last two rounds were: 3 deadhangs, 5 jumpers, 7 higher jumpers. Felt like a real cupcake, but did do all the reps. 40 minutes. cashed.

Comment #155 - Posted by: CJP at January 8, 2009 8:12 AM

as rx'd
10 or 11 rounds (wasn't sure after 4th or 5th round so I started making chicken scratches and did a bonus round or maybe just the last round)
21:28 around 35 sets
I had to get off bar to drop weight (don't think downstairs neighbors or landlord would enjoy 45 lb dumbell crashing to the floor every couple minutes) Estimate I might have been able to this in about 20 sets.

Comment #156 - Posted by: JonDavila at January 8, 2009 8:13 AM

forgot time - 19:37 - with two breaks to help my two year old who needed to go potty.

Comment #157 - Posted by: CMalz (F/31/128/6') at January 8, 2009 8:14 AM


No dumbell so I used a weighted belt with a 45 lb plate. Had to keep taking the belt off so it was tough to not break up the pull ups.

Finished in 20:26

Comment #158 - Posted by: Dmart at January 8, 2009 8:17 AM

Question for anyone on the zone. I just started doing a strict zone diet a few days ago and my first wod back after holidays was terrible. It seemed like a had zero energy. Is the low calorie diet something I will adjust to or does that mean I'm not eating enough blocks. Also, I feel fine now, but had a cold about 3 days ago. Thanks.

Comment #159 - Posted by: typenna at January 8, 2009 8:17 AM

3-2-1 GO! This looks awesome!

Have to tell a funny story:
My neighbour, a soccerplayer, thinks he's in good shape. He runs alot, and love intervals in addition to his soccerpractice...and has one hell of a competetive mind! So - he invited me, a 2. nd year CF'er to do a long run. I said no, cause I had Murph to settle the score with. He joined in, after being warned that MY wod was a killer. But he insisted, since "it included some running".

Well he started well. The running part that is. PUs was his thing during police-college, but now, 12 years after, he hit a brick wall on the first round. From there and in it was hell for him. He struggled through, doing jumping pu's the rest of the wod... and finished 5 min behind me.

He described the workout as "mindblowing", and the last mile as "a complete system shutdown" after 100 meters...He could barely run...

Met him two days later. He was crippeled with pain, and could barely hold the phone to his ear, let alone getting dressed... Now he's a fan of CF! The hard way... And found out that being in good shape and cross-fitted isn't the same!

Comment #160 - Posted by: Echo at January 8, 2009 8:18 AM

66 Sets
35# DB- all weighted were half-assed, stricts were broken, and kips were straight through 7s. Sure makes you appreciate kipping PUs.

Comment #161 - Posted by: newt66ssa at January 8, 2009 8:20 AM


42 min
~25 sets

1st two rounds 45#
Rnds 2 and 4 are 35#
The rest were 25#

About 18 lbs overweight this winter. Should be a lot easier without that weight.

Comment #162 - Posted by: CT at January 8, 2009 8:23 AM

Mark: 18:03
rounds 1-2 as rx'd @ 45#
rounds 3-4 @ 35#
rounds 5-10 @ 25#

Theresa: 24:33
OM!! nothing close to as rx'd! Just when I thought I was making progress on the pull-ups...this came along. Made some major adjustments, otherwise I'd struggle to finish within the next few days. Lots of 'terminating' the set but, I completed the work.
round 1: @ body weight x3, small band strict x 5, & kips w/ sm.band x7
round 2: small band x 8 strict, kips w/ sm.band x 7
round 3: w/blue band x3, strict w/ sm.band x5, kips w/ sm.band x7
rounds 4-10: Blue band x 8 strict, kips w/sm.band x7

Comment #163 - Posted by: Mark & Theresa at January 8, 2009 8:25 AM

Back in the game again after a while off. 15:36 for 5 sets with 20#. Amazing how the strength goes away.

Comment #164 - Posted by: nickB at January 8, 2009 8:26 AM

145lbs (guessing, could be higher after B-Dubs and birthday cake last night) / 32yoa

51 push-ups in 1 minute
48 sit-ups in 1 minute
3 strict weighted pull-ups, 40lb vest
1.5 mile run in 10:09 (yes, on a treadmill, and yes I know that is horribly wrong)


41 sets

As for the WOD, I got the first round unbroken, but that's it. Oh, weighted pull-ups had some kipping included as well.

Comment #165 - Posted by: BrianG at January 8, 2009 8:26 AM

rx'd (#45 dumbbell held by feet)
last 4 #45 sets broken into singles

Comment #166 - Posted by: m/43/201/69" Chris Bham at January 8, 2009 8:30 AM

Can we kip doing the weighted pull-ups??

Comment #167 - Posted by: Bobby at January 8, 2009 8:31 AM


A little confused about what the crap I was suppose to do, what I actually did, and what everyone else did on this WOD! Maybe I am just slow. Anyway, I did all ten rounds unbroken, meaning that I did not come off the bar until all sets of the 45# pullups, strict pullups, and kipping pull-ups was complete! My forearms are toast!!

Time: 21:50

Comment #168 - Posted by: CalebG at January 8, 2009 8:31 AM


A little confused about what the crap I was suppose to do, what I actually did, and what everyone else did on this WOD! Maybe I am just slow. Anyway, I did all ten rounds unbroken, meaning that I did not come off the bar until all sets of the 45# pullups, strict pullups, and kipping pull-ups was complete! My forearms are toast!!

Time: 21:50

Comment #169 - Posted by: CalebG at January 8, 2009 8:31 AM

35lbs weighted

24 sets


Daaaaaamn boy!

Comment #170 - Posted by: Crayze 30/M/160/5'8" at January 8, 2009 8:32 AM

CFWU- minus pu's
Did the first 2 rounds 1 strict pu and 9 jumping(3 boards)
Rest of the sets as 1 strict, 3 jumping from 2 boards, 5 jumping from 3 boards.

Comment #171 - Posted by: verve at January 8, 2009 8:32 AM

... and
30 sets

Comment #172 - Posted by: m/43/201/69" Chris Bham at January 8, 2009 8:34 AM

as Rx'ed
25 sets.

Comment #173 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 8:35 AM


THANK YOU VERY MUCH!!! seems like common sense, but just checking.

Comment #174 - Posted by: SCOTT M/28/6'0"/189 at January 8, 2009 8:39 AM

24;27 TEN ROUNDS!!!!!!!!WTF WISH SOMEONE HAD CLARIFIED BEFORE 6:30 so i wouldnt have killed myself just hanging there hoping to finsh.JUST HANGING!!!!!!!!!!!

Comment #175 - Posted by: JHFIREFIGHTER 32/5'11/258 at January 8, 2009 8:42 AM


Sub-35lb weight
sets 1-3 unbroken
sets 4-6 broke at strict pull-ups
sets 7-10 broke after each set


Comment #176 - Posted by: Roger Radford, Jr. at January 8, 2009 8:42 AM

Oops, didn't realize sets != rounds. I stopped each round at failure. Used 30 lbs


Obviously would have taken longer if I didn't cut each round short.

Comment #177 - Posted by: James Noyes at January 8, 2009 8:43 AM

excuse my terminology ignorance but what does metcon stand for?

Comment #178 - Posted by: cole32/m/6"4/240 at January 8, 2009 8:45 AM

Wow, I guess weighted/strict pullups are not my thing. This WOD really made me upset at my pulling strength.

31:05 in 20 sets as Rx'd

Pretty much did 3 weighted + 2/3 strict for a set then finished strict and kipping in second set for all 10 rounds. Hands are sore now!

Comment #179 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at January 8, 2009 8:51 AM

#132 I like the ice cream technique after the WOD. Probably not in the "zone" but a great fix for the "itis" LOL.

My Wife and I did "Cindy"- due to not seeing the WOD before we left for the gym 18 and 12 rounds..

Comment #180 - Posted by: OceanFire at January 8, 2009 8:52 AM

4 unbroken at 55lb
rest broken at 45lb
...17 sets total....jb

Comment #181 - Posted by: JBpractice at January 8, 2009 9:06 AM

Great Vid! which reminds me,

Thanks to everyone at GSX for the cert last weekend. And special thanks to Drew, Lisa, Dutch, Chuck, and Jon, you guys were awesome.

L1 Cert... Highly recommended!

Comment #182 - Posted by: CER at January 8, 2009 9:10 AM

Scaled to 40lbs after 2nd round

25 sets

Comment #183 - Posted by: Drew at January 8, 2009 9:12 AM

As rx'd; got to round 6 on 9 sets (14:28), but then my hand burst open in the middle of the kips and I didn't think it was sanitary to continue.

Comment #184 - Posted by: Umbre at January 8, 2009 9:15 AM



1. 35lb.
2. 35lb.
3. 35lb. on 5 hangs, got to 4 and failed
4. 20lb.
5. 20lb.
6. 20lb.
7. 20lb.
8. 20lb.
9. 10lb.

rounds 6-10 partial repped out the first 8 before the kips.

Comment #185 - Posted by: Nathan Barnett Herrera at January 8, 2009 9:15 AM

as RXd

20 sets

Comment #186 - Posted by: Eric -Fairbanks, Alaska at January 8, 2009 9:17 AM

Pull ups have always been my achilles heel. I need to work on my kipping. Today I was just focused on getting all 150 pull-ups done.

16 Sets
All Pull-ups band assisted.

One good thing is the bands helped me feel what a good kip should be like. I just need to bite the bullet and do a few band assissted each day to work on form.

Comment #187 - Posted by: Tanker Danimal at January 8, 2009 9:21 AM

OK! I get it now, I think! Wow, my ignorance was the limiting factor on this one.

As Rx'd:

10 Rounds/Sets

Someone let me know if I am on the right track here!

Comment #188 - Posted by: CalebG at January 8, 2009 9:22 AM

Good, pullups are easily my worst.

Comment #189 - Posted by: Nathan Laporte at January 8, 2009 9:31 AM

22:23, 37 sets. Ouch...

Comment #190 - Posted by: ScottMacArthur at January 8, 2009 9:38 AM

2 sets- unbroken
last 8- broken up into 3/5/7

total- 26 sets as rx'd in 23:17

Comment #191 - Posted by: Jeff at January 8, 2009 9:40 AM


15 sets
35# DB
UGLY!!!!Sometimes it is pretty and sometimes you JUST GET THE SUCKER FINISHED.

Comment #192 - Posted by: Andrew H. at January 8, 2009 9:43 AM

this one was definately ugly...

am I better off doing less weight or good negatives?

Comment #193 - Posted by: mfgilbert at January 8, 2009 9:43 AM


25:00 flat

10 sets

first 2 rounds as rx'd

only 1 round unbroken which was the first round

last 8 sets done with 30 pounds for the weighted pull ups.

i need to work on my pull ups1 (but i guess that was what today was for)

Comment #194 - Posted by: matt b grand cayman at January 8, 2009 9:54 AM

That video rocked.

Comment #195 - Posted by: Erica F/29/5'9"/155 at January 8, 2009 9:54 AM

#135 Brian

I haven't seen the article. I think this guy has been discussed on here before, but I'm not positive about that. Check out the power training exercises video on his website at http://www.athleticperformanceinc.biz/videos. Notice the box jumps with no hip extension and push presses where the bar doesn't even come close to going overhead.


Comment #196 - Posted by: Joe at January 8, 2009 9:58 AM

This would take me 2 full days, seriously. I am going to modify with gravitron pull-ups and vary the assisted weight to replicate the rep range. I'll do the total number of PU's, just make it so it is very hard, yet attainable with the benefit of getting all of the work done.

260#, 37" long arms, and an old, unrepaired dislocation/separation of the right shoulder doesn't make for a good PU. I love to do pull-downs, but love the awesome effect of the pull-up.

Get some!

Comment #197 - Posted by: Halvy51 at January 8, 2009 10:13 AM

12:15 for only 5 sets (time ran out for work) (broken sets)

Comment #198 - Posted by: Hale at January 8, 2009 10:13 AM

Did a bunch of dead hang pull ups yesterday so I did a WOD I made up.

5 rounds for time of:
50 double unders
20 thruster @ 45lbs bar

Time to complete- 16:30. Probably could have increased the reps on the thrusters. I was gassed after this one though.

Comment #199 - Posted by: TJ- m/21/6'0"/165 at January 8, 2009 10:14 AM


wod as rx'd since 5/22/08

21:56, 31 sets

Comment #200 - Posted by: Dan - CrossFit Bucks at January 8, 2009 10:16 AM

i just wet my pants in fear looking at this wod. and, i'm a superb pull up artist. eagads.

Comment #201 - Posted by: Spider Chick at January 8, 2009 10:25 AM

20 sets
as rx'd

Comment #202 - Posted by: magnus 23/5'8"/150 at January 8, 2009 10:26 AM

Check out Three Types of Pullups under the Exercises and Demo's. It has todays WOD on it.

Comment #203 - Posted by: Stephanie at January 8, 2009 10:29 AM

3 hours after main site WOD, CrossfitEndurance.com WOD:

C2 Rower, 16 rounds, 10s on:20s off, all-out efforts

Results in meters: 57, 56, 57, 58, 58, 56, 57, 58, 55, 54, 54, 56, 55, 55, 55, 57. Total meters: 898

Comment #204 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 10:31 AM

So 3 weighted pull ups, 5 strict pull ups and 7 Kipe pull ups counts as one round Right? (15 total) so after each round I can drop grab the dumbell again and start the next set without failing correct? Ive been working on my Kipe everyday this week so far and Im getting it down, but this is gonna be a little tough after doing that everyday. 150 pull ups... In the words of mr. brown "Good grief."

Comment #205 - Posted by: Powell, M/26/5'11"/180 at January 8, 2009 10:32 AM


18 sets 35:27 and two rips later, yeah it sucked but in a good way. OPT your a beast.

I hope tomorrow doesn't involve any pulling!!

Comment #206 - Posted by: Shane Cross at January 8, 2009 10:34 AM

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time 15:15

rounds 33

I started off with a 40lbs bell(bigest we have)

I couldnt pull it up at round 4 and used a 35lbs bell
round 5 used a 25 bell
round 6 through 10 I used 20 lbs.

Comment #207 - Posted by: Nik Nichols/41yo/165lbs/ 5ft7in at January 8, 2009 10:35 AM

18:53, in 23 rounds.

didn't get full extension on all the weighted pulls, cuz...well they're f'n hard.

Comment #208 - Posted by: Lost Boy at January 8, 2009 10:39 AM

I've never varied my grip during a CF workout but from what I've been reading I guess I may have to in order to minimize time and rounds. Bingo's post seems to advocate it so, whatever it takes as long as the job gets done!

Comment #209 - Posted by: John-in-Jersey 34/6'0/190 at January 8, 2009 10:43 AM


CFWU x 3, only 5 PU per round.
21 x 65# thruster

5 rounds with 45# on belt (no 45# DBs - New Year's crowd).
5 rounds with 25# on belt.

All reps complete. Number of sets upward of 35-40. switched from 45# to 25# when I got to singles on the weighted pulls on round 5.

Thrusters, 65# 15-9

Comment #210 - Posted by: ScottE at January 8, 2009 10:43 AM


57 sets
37 Minutes

Comment #211 - Posted by: Dan at January 8, 2009 10:49 AM

rounds 1-2 w/45# on belt
rounds 3-10 w/35# on belt


Total sets=33

having to stop after the weighted pu to take off the belt did NOT artificially inflate my sets. :)

Comment #212 - Posted by: Joel B. at January 8, 2009 10:51 AM

33:45 broken up in 34 sets


Comment #213 - Posted by: steeliekid 175 67" 40 at January 8, 2009 10:55 AM


Wow. The strict pull-ups killed me!

As Rx'd
30# for the weighted pull-ups
30:39; 49 sets

Comment #214 - Posted by: Laura DeMarco - CrossFit Rx at January 8, 2009 10:57 AM

22:27 27 sets

I usually use plates in a pack for weighted pu's, so I spent 30 mins. building a wood device to hold a 45lb plate, so I could dump it. Unfortunately, I was only able to do one round unbroken, so it was a waste of time and I went back to the pack. Avg HR 168, peak 181, rec 66. I agree with Skeptical #74, it is certainly POSSIBLE that someone could do this wod in 10 sets, but, boy, I'd sure love to SEE it.

Comment #215 - Posted by: mas 52/M/150 at January 8, 2009 11:02 AM

Did not time this one. Just wanted to do it. Did it as rx'd, needed a spot on some of the 45 PUs though. Prob took about 30-45 minutes all told. That was with plenty of breaks and letting other people work in. Good times.

Comment #216 - Posted by: Ben (71" 196 #) at January 8, 2009 11:07 AM

As RXd 21 sets in 34:39

Comment #217 - Posted by: Steven Willis (M/21/5'9"/175) at January 8, 2009 11:08 AM

28:47 in 36 sets as rx'd with 47 lb sandbag instead of dumbbell. Weighted pu's got very heavy very quickly. Made it through with no tears, so a successful WOD.

Comment #218 - Posted by: Nickosaurus at January 8, 2009 11:08 AM

SUB 25# x3
SUB 10# x7

15:33 DNF


Comment #219 - Posted by: Ticotexas at January 8, 2009 11:10 AM


50 sets, my hands opened up in 4 different areas by round 7, the last 3 rounds took about 6 minutes!

Comment #220 - Posted by: kris kepler at January 8, 2009 11:13 AM

scaled to 25lbs
39:01, 30 sets

Comment #221 - Posted by: p. l. at January 8, 2009 11:16 AM

33 yom 220 bwt

wod as rx'd
time: 25:15 broken into 45 sets

I don't know about anybody else but I never want to do dead hangs again. It seemed so unnatural.

crossfit endurance wod:
16 10 sec sprints w/ 20 seconds rest
upright bike level 14 and rpms around 130 for work period.

Comment #222 - Posted by: brian t at January 8, 2009 11:17 AM


WOD scaled way back

5 rounds of:
5 pullups (some were strict and some were jumping and some were kipping toward the end)
10 kips on the bar--tried to do as many as I could
I also tried the flexed arm hang each round too, but didn't have much strength that way.

My PR today: 4 unassisted strict unkipping pullups (previous record was 3)!

Spent a total of 27 minutes doing this workout.

Comment #223 - Posted by: Dena@C2 at January 8, 2009 11:18 AM

My hands hurt, hurt, hurt. Where are all the crossfit chicks? It's all guys on the comments.

Comment #224 - Posted by: Momof3 at January 8, 2009 11:21 AM

Cool WOD

Comment #225 - Posted by: Matt 23M/210/6'3" at January 8, 2009 11:22 AM

3 mile run - 40:45

10x15 jumping pullups - 21min

Comment #226 - Posted by: cjpsmith (m/22/5'10"/188) at January 8, 2009 11:24 AM


Not a good day for the Heavy Weights!!
After round 6, went to a 30lb vest for 8 reps and 7 without...the 45lbs got to be a bit much.

28 Sets, 42:37

Comment #227 - Posted by: Damon Mosley_CFRx at January 8, 2009 11:24 AM

As Rx'ed

13:50min Strict pullups suck lol

Comment #228 - Posted by: Peaches | m 21yrs 170lbs | Ontario Canada at January 8, 2009 11:26 AM

24:40 as Rx'd / 36 sets

this WOD sucked

Comment #229 - Posted by: Ed CF North Fulton at January 8, 2009 11:26 AM

Momof3--I was wondering the same thing--where are all the rest of the CrossFit chicks? I would like to compare my times and weights to some other girls.

Comment #230 - Posted by: Dena@C2 at January 8, 2009 11:26 AM

First set unbroken without coming off the bar.

Every set after was broken.

as rx'd:


Comment #231 - Posted by: Nolan at January 8, 2009 11:27 AM


ok I think I got...

First 2 rounds unbroken (2 sets)
last 8 rounds broken....(24 sets)

Total 26 sets @ 23:24

Comment #232 - Posted by: JackM at January 8, 2009 11:29 AM

substituted 25lbs for 45lb round 1 to 8
45 lbs round 9 and 10
faults on kipping pull ups rounds 6 to 10
completed each round

Comment #233 - Posted by: Allan at January 8, 2009 11:29 AM

As Rx'd
18:18 lost count of my sets, it was around 50

Comment #234 - Posted by: Vinny 26/5'8"/165 at January 8, 2009 11:31 AM

This is not a named workout - might I suggest "CALLOUS REMOVER"? I left that bar a bloody freakin mess.


First two sets 45lbs. Others 25lbs.

Estimate 40-50 sets. Had to use a belt which increased the set count.


This was a gut check. Luckily, I had a little "boost" thanks to the two Victoria's Secret models camped out next to me promo'ing some VS workout attire and coupons (no joke).

No chalk allowed at my Globo Gym (complaint), but promo models endlessly "stretching" by the P/U bars (not a complaint) is considered ops-normal.

Love that Globo Gym!

Comment #235 - Posted by: schlegs at January 8, 2009 11:33 AM

Thank you everyone for the advice and videos!

I am truly worried today as I have never tried a weighted pull-up or strict pull-up.

We shall see how it goes.

Get some...

Comment #236 - Posted by: LoCFSolano at January 8, 2009 11:38 AM


Lost track of sets, about 85. 45# for rounds 1-3, 20# for 4-10.

Callouses galore. Yowza.

Comment #237 - Posted by: uri 38m/5'11"/160 at January 8, 2009 11:38 AM

Opps forgot, F/24

Way to call us out Momof3- I have been looking to see more ladies comments myself!

Comment #238 - Posted by: LoCFSolano at January 8, 2009 11:41 AM

I couldn't find if this has been asked or answered yet. Can the weighted PU's be kipped or should those also be done strict?

I'm not even sure if I could kip a PU with a 45# DB between my legs, but if it is possible and legit for this WOD I think it would reduce the set #.

Any thoughts?

Comment #239 - Posted by: Vince S at January 8, 2009 11:42 AM


Not Rx'd

used 15lbs because I'm weak


couldn't keep track of the sets but it was over 50

Comment #240 - Posted by: Stinkynutts at January 8, 2009 11:45 AM

Climbed my first Munro(a hill over 3000ft in Scotland) this morning took 4hrs 30mins and the wind and snow was interesting!.

Borrowed a climbing harness to attach the weight and wore it throughout...Globo gym love a geek waddling around in S&M kit!!

Lost count of sets but had to drop weight throughout from 20kg thru 15kg,10kg then 5kg but did last 2 sets with 10kg just too finish me off!

Finished in 42mins! Awesome workout!

Comment #241 - Posted by: Willie at January 8, 2009 11:46 AM

9 minutes
last 3 rounds with 30#

Comment #242 - Posted by: Evan at January 8, 2009 11:50 AM

Awesome WOD. Can't wait to try it tonight. Get some!

Comment #243 - Posted by: JAK at January 8, 2009 11:51 AM


do u think its alright to use a weight belt?
and also do u count the time to do the warm up into the workout?

Comment #244 - Posted by: CF n00b at January 8, 2009 11:56 AM

7 Rounds
15 Sets

Fell funny and tweaked my ankle pretty good so I had to stop. Pretty happy with my set count though.

7 Days till basic training...Hooah

Comment #245 - Posted by: Austin McLean at January 8, 2009 11:57 AM


Not Rx'd

used 15lbs because I'm weak also


I also couldn't keep track of the sets but it was over 50

Comment #246 - Posted by: RayP at January 8, 2009 11:57 AM

As rx'd:

38 sets in 21:00

Comment #247 - Posted by: Shawn B. M/36/5'9"/150# at January 8, 2009 12:00 PM

Used 40# dumbbell
Weighted/Dead Hang/ Kipping
3/5/7 1 set
3/5/4+3 2 Sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets

30 minutes, 27 sets

Comment #248 - Posted by: Alan at January 8, 2009 12:06 PM

Holy asdhlkadhlfkeh WHOA

Jeannie bandaged me up and I'm walking around with mummy hands and struggling to type this. My hands are a disaster! :O

Started with a 20# DB and was using a belt, but the swing of the DB made the pull-ups harder.
Round 4 dropped to 15# and figured out how to hold the DB between my thighs and started linking the 3 reps together. Muchhhhh Easier.

The 3 weighted pull-ups became the easiest part.

DEAD HANGS SUCKED THE BIG ONE! Almost ALL singles. A few sets of 2 and 3 but overall they were a total NIGHTMARE!

7 kipping pull-ups went well. Managed to get most of the sets unbroken until the last couple of rounds... especially the last one. It was brutal!

Thank goodness for Jeannie and JroCk. Made me push and finish it up. Torn hands and all. Thank you guys!

40 minutes flat. First 3 rounds with 20# the last 7 with 15#

7 BAD rips on my hands!! PLEASE GREG AND LAUREN. NO MORE PULL-UPS for awhile!!!

THEN JCRAZYroCK made me do-
1 mile run - every minute on the minute STOP and do 25 squats. Come on! My legs are cooked now too! Took us 14 minutes I think. j?

Jeannie is a seriously crazy athlete. Watch out for her at the Games! Whoop!

Sets.... ummm... A Million :D

Comment #249 - Posted by: AllisonNYC in VB_24/5'2/119 at January 8, 2009 12:06 PM

6 complete rounds

couldn't get the weighted after that, so did 8 dead hang and 7 kipping for the rest. probably took about 35 minutes with active rest since. did angie the last day of the last three day cycle so my biceps were still a tad spent.

Comment #250 - Posted by: Clinton - 22m/200/6'3" at January 8, 2009 12:07 PM

I'm surprised no one commented on the police at the end of the gymnastics cert video arresting people! WTF up with that?!?

Comment #251 - Posted by: GregH at January 8, 2009 12:08 PM


Used a 40lbs
24 sets
Weighted pull-ups killed me(guess that is what I get for using almost a third of my BW).But it was still fun.

Comment #252 - Posted by: CK at January 8, 2009 12:13 PM

can anyone suggest anything to help with pullup bars that are way to slippery to hold on to, after about 5 or 6 kips your hands just slip off... today was brutal.. if you get any sort of sweat built up on your hands you damn near kill your self. any suggestions would be greatly appreciated!! thanks!


Comment #253 - Posted by: Scott M at January 8, 2009 12:13 PM


I posted on #162 and screwed up my math. I did the WOD in 37 sets in 27:30.

I'm not smart.

Comment #254 - Posted by: BrianG at January 8, 2009 12:15 PM

35# 2-4-6 5 rnds 12 sets

25# 2-4-6 5 rnds 12 sets

120 pullups 10 rounds 24 sets

Comment #255 - Posted by: ccraft at January 8, 2009 12:19 PM

only got 7 rds. not feeling it today

Comment #256 - Posted by: Mason at January 8, 2009 12:29 PM

47 / 174

as rx'd 34:57 needing 73 sets

First round was three sets, 2-9 was 7 sets, and the last one 14 sets. I had two misses (that I made up) during the weighted portion. As I tried to push these weighted PUs quicker (shorter rest), I could not do them.

After the first round, all of the weight PUs were singles. Most of the stricts were done 3 and 2. Most of the kipping was done 5 and 2.

Comment #257 - Posted by: tom perry at January 8, 2009 12:30 PM


30# weighted pull-ups - all else as prescribed.
Didn't keep track of sets, just wanted to finish.

Comment #258 - Posted by: Momof4 at January 8, 2009 12:34 PM

I broke this one up alot. Been a while for me and pull ups. Finished 150 pull-ups. Did the weighted with 25 lbs.

Comment #259 - Posted by: Toby M/30/6'6"/220 at January 8, 2009 12:35 PM

welp.. i screwed up that workout.. still hurt though

Comment #260 - Posted by: Matteucs at January 8, 2009 12:36 PM


This officially kicked me in the face. The weighted pullups killed me, and I was smoked by the 4th round. I ended up downgrading to 35lbs and eventually 25lbs, then to 25lbs and doing strictly negatives.

10 rounds/30 sets


This workout really put things into perspective, I really wanted to keep going and struggling.....but in the interest of form, I put my pride aside for a little while and concentrated on form and ended up having a great workout. I will be taking this approach from this point on.

Comment #261 - Posted by: Andy M at January 8, 2009 12:36 PM


As Rx'd

19 sets in 19:13

Comment #262 - Posted by: Kyle A at January 8, 2009 12:37 PM

as Rx'd
32 sets in 30:26

First 2 rounds unbroken, after that...it was a very uphill battle. Those extra 45#'s really start weighing down on you quickly and your forearms become much like lead.

Most rounds went as followed:
2 weighted/1 weighted+2 dead/3 dead+3 kip/4 kip
Small variances of that set up here and there, but rough either way

Comment #263 - Posted by: Eric Gohl 22/5'10/164 at January 8, 2009 12:37 PM

40:50, 35 sets. Managed 45# until round 5, rounds 6 and 7 were at 35, rounds 8 - 10 with 25.

Cooldown: halting deads with 225, after reading Bill Starr's most recent CFJ article I did this watching myself in a side mirror, HUGE form correction. I was shooting my hips up almost 10" before pulling the weight off the floor. Doing it right felt much easier and no lower back soreness at all.

Comment #264 - Posted by: Kamper M/44/74"/205 at January 8, 2009 12:37 PM

#98 Dale, i did the same thing... oh well still pushed me to my limits

Comment #265 - Posted by: Matteucs at January 8, 2009 12:38 PM


2 month CF anniversary!

On this day two months ago, I couldn't do more than 3 pullups. So this was a timely WOD.

Not as rx'd:

3 weighted 10#
5 deadhang
7 assisted


Comment #266 - Posted by: Chas at January 8, 2009 12:44 PM

#112 Scott

I think that overtraining is affected by a range of factors including diet, sleep, stress level etc. Also people at different levels of conditioning would experience overtraining at different levels of exertion. So for some people the 3 on 1 off is not overtraining, for some it is. From rip's book I think I remember that seeing a decrease in loads lifted in elite level athletes may signal overtraining. I imagine you could apply this to other measures of fitness (time, etc) to try to get a marker for overtraining and therefore, be able to back off as soon as you realize its occurring. I guess that my question to you would be "what do you mean by you do 'better' with more rest?" If that measurable area of fitness where you do better with more rest is a high priority for you then I say, have more rest. Its your program. If you mean you 'feel' better throughout the day with more rest and feeling energized is the most important thing to you then I say rest as much as you need. If getting faster and stronger occurs for you with more rest and that is your priority then again, more rest sounds right for you. And I think you are right, that the variation helps to decrease some of this. I think its definitely possible to overtrain, on the program and it depends where you are fitness wise and on other factors like diet etc. because I think its do-able without overtraining and it seems many of the people on this forum are doing it. I hope that helps. and i'm definitely no authority on overtraining, just my two cents.

#135 Brian

Totally. I would love to see a bodybuilder compete against a high level crossfitter. I guess that I don't really appreciate him calling crossfit easy, as we all know it isn't and anyone who says it is, hasn't tried it, period. I think someone with some CF authority should send that guy a letter and invite him to pick out the bodybuilder of his choice to go to cali for the CF games this year. Hell....i'd pitch in for the guy's plane ticket.

#75 Skeptical

I agree. I sometimes wonder myself, however, I know SOME of the stellar times and sets on here are real because if you pay attention you'll notice these people posting great times but also some mess ups and poor efforts on other days--so i think those people are totally legit. Sometimes I look at times on here and think "how the hel! did he/she do that!? that's amazing!" yes, I would also like to see this stuff on video. to me, it is kick as@ when i see video of people on crossfit doing some amazing work out. one funny thing about it, sometimes when you watch a work out video, the sheer magnitude of the work out doesn't hit you until a few minutes have gone by and you realize "holy sh#t, this guy is still going!" I show them to people at work and this happens...they look at it for a minute and they say "aw, that's easy" but I tell them "wait, wait...keep watching" and usually after a while their mind changes and they realize that it takes someone at a high level of fitness to do some of these things, and they're impressed. By the way, your PU abilities seem very strong to me and I appreciated knowing that someone that can do what you can do had to stop and break it up into more sets. I always wonder about stuff like that...for instance "how many sets would it take a guy that can do 50 kipping pull ups consecutively?" (or some similar question). And you answered that, so thank you. it makes me feel not totally weak, because I know this WOD is gonna take me like 100 sets, for real.

Comment #267 - Posted by: Nathan G at January 8, 2009 12:47 PM

Forgot to post timw - 20:40

Comment #268 - Posted by: ScottE at January 8, 2009 12:56 PM

27 / m / 5"11/ 161 lbs.


29 rounds

* next time use a weight vest. Getting the dumbbell to stay on my feet wastes time + rounds.
* Finally learned how to kip in round 7

Comment #269 - Posted by: Doublezero at January 8, 2009 1:01 PM

Shoulder injury, can't do pull-ups:

10 Rounds for time of:
3 x back squat, 225lb
10 x alternating one-leg squat (5 each leg)
10 x air squat


Comment #270 - Posted by: Raj at January 8, 2009 1:05 PM

That sucked.

As Rx'd 43:45
24 sets

Comment #271 - Posted by: MikeySFV at January 8, 2009 1:05 PM

I have to touch the floor in order to adjust my prothesis after two pullups. Do I get permission or is there a sub for this workout? Just curious.

"Only the fittest survive!"

Comment #272 - Posted by: Davis at January 8, 2009 1:08 PM

Ok I know I'm new and the answer may be in the FAQ section but can somebody explain this zone thing??

Ath first I thought it was the zone of fitness but todays post mentioned a diet that they refer to as the zone. I'm so confused!!

Comment #273 - Posted by: Tyler Cop at January 8, 2009 1:08 PM

O, just to add. Regardless of the time or the sets it took you to complete it; feel proud that you completed it - period.

It would take 95% of the worlds population a week to finish this workout

Comment #274 - Posted by: Doublezero at January 8, 2009 1:12 PM


As Rx'd

32 sets in 21:56

man. that 45 pound dumbell got real heavy, real quick. My grip straight up took a beating.

Comment #275 - Posted by: The4thIceman at January 8, 2009 1:13 PM

Looks like a good one, but I'm not braving the cold Pittsburgh weather to go to the gym. Instead I did 100 pullups on my bar in the basement: 7:30.

Comment #276 - Posted by: Dan M at January 8, 2009 1:15 PM


as Rx'd

23 sets

First three sets unbroken. All weighted and kipping were unbroken (except one accidentel drop of dumbell). Pretty tough especially after massive rips during round 6.

Less than 1 month til Level 1 Cert...

Comment #277 - Posted by: COS at January 8, 2009 1:16 PM

Used 20 lb. med ball. Didn't want to drop the 45 db on my concrete garage floor, also felt it might be a little too much. Anyway everything else as rx'd.

20 sets in 15:40

Comment #278 - Posted by: adam/22/155/6' at January 8, 2009 1:17 PM

on rings, 35lbs pullups - last 4 rounds did jumping pullups rather than kipping.

46sets 26:35

Comment #279 - Posted by: Marcus_UK 27/240/6'1" at January 8, 2009 1:20 PM

newbie here, wow did the young pups workout let see where to start

5 sets
5 pullups
10 begginers kipping pullups
27 mins

added 2x10 burpees and a 2mi run


first time doing kipping pullups, developed and popped two blood blister
and ripped open 3 callusses (sp?, guess thats why they wear gloves in the demo

but got better each time, 2 in a row was my max

Comment #280 - Posted by: dubsta at January 8, 2009 1:28 PM

20 lbs db
49 fun filled sets

Comment #281 - Posted by: pnut (cfhardcore) at January 8, 2009 1:29 PM

M/170/30yrs/CF Redding

Wow we read that wrong! We didn't break it into sets. once we got on the bar we read it as you couldn't come off. If you did come off we scratched that round and started over. So i did 10rds without coming off the bar in 41minutes. But adding it up we did like 18rds! Super good times. Damn i need to follow directions better.


Comment #282 - Posted by: Bryan S at January 8, 2009 1:31 PM

I am waiting until tomorrow to do this one, got a bit out of sync with the 0200-0700 watch last night, but it looks tough. I am factoring in about an hour :)

WRT the caveman training issue, its always funny to see the people from respective styles of exercise trying to create a d#ck measuring contest. Who cares - you go hard at your thing, and we'll go hard at ours and something tells me we will both make some progress in terms of fitness. For me, it is all about doing something you ENJOY, and doing something you can see yourself enjoying long into the future, thereby leading to lifelong physical readiness and fitness.

Take care,

Comment #283 - Posted by: Andrew/27/225/San Diego at January 8, 2009 1:31 PM

as rx'd


6:37 at 5 rounds

first 2 round in 2 sets... afther that rounds in 4 or 5 sets.....

Comment #284 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at January 8, 2009 1:34 PM

That video rocked.

Comment #285 - Posted by: Erica F/29/5'9"/155 at January 8, 2009 1:37 PM

Around 27 minutes...not gonna lie, I didn't stay on the bar the whole time. The strict pull ups were the hardest.

After I did 3 sets of 10 of 95lb hang clean and press..felt nice.


Comment #286 - Posted by: Soulsurfer at January 8, 2009 1:43 PM

looking for a little feedback. I have a few tires lined up for our local box, just wanted to see if someone could give me guidance on the size. Evidently this the tire shop I'm heading to has plenty to choose from. Thanks for the help.

Comment #287 - Posted by: Trojan at January 8, 2009 1:43 PM

15 sets for the rx'd amount, at 22:40...
did fine for the first 5 sets then the 45's got to be too much, it took me 10 sets to complete the final 5 rounds.
36/m/225 and very humble after doing crossfit for 6 weeks, and P.S. everyone, i used to be a body builder and power lifter. nothing compared to CF... 1.2.3.GoGoGo...

Comment #288 - Posted by: Koz at January 8, 2009 1:44 PM

5 rounds of various subs

Comment #289 - Posted by: headhunter at January 8, 2009 1:44 PM

Yesterday I was so pumped about my big PR it felt like my birthday all afternoon :)

10 burpees
30-25-20-15-10-5 BJ, 28"
5-10-15-20-25-30 KBS 40#
10 burpees
= 17:18


Comment #290 - Posted by: in8girl at January 8, 2009 1:46 PM

Any other crossfitters in Vermont? There are a few of us in Middlebury, VT.

Comment #291 - Posted by: CLC in VT at January 8, 2009 1:48 PM


28:37 in 25 sets

Used 30# dumbbell for first 6 sets, then couldn't do anymore and dropped to a 25# dumbbell. Got through the first 2 rounds in one set each, then had to break them up more.

Comment #292 - Posted by: Mary Ann at January 8, 2009 1:49 PM



Comment #293 - Posted by: Jonblaze at January 8, 2009 1:50 PM

5 rounds, 26 sets, 37 minutes.

Comment #294 - Posted by: Maurkov at January 8, 2009 1:51 PM


Not as Rx'ed, scaled it down to 10 rounds of:

1 weighted pull up
3 strict pull ups
5 kipping pull ups

used 45# for first 3 rounds, 25# for rounds 4 and 5, and 25# for the last five rounds.

16:37, 35 sets to complete, 90 pull-ups total.

Comment #295 - Posted by: j-seal at January 8, 2009 1:51 PM

Need some help guys. I started Crossfit back in April, and I've stuck to a consistent "3 on, 2 off" schedule. Started at 285lbs. (6'3") down to 265 (less massive but 100% more functional strength and lean muscle, thank you Crossfit.) The problem - all the pullups and burpees, etc. seem to have caught up with me as my forearms [my phys. therapist friend says brachialis] burn like hell anytime I do even a few standard pull ups. I do all pullups now with a neutral grip and, after a while, they're excruciating. Even movements like cleans hurt somewhat. Anybody out there have any advice?

Comment #296 - Posted by: Step at January 8, 2009 1:52 PM

cfwu x 3 [1 set pu]

5 strict
10 kipping


Actually did weighted pu 1st round, but I was not able to continue that and subbed further. After round 4 strict were subbed with jp negatives

Comment #297 - Posted by: hiflyer51 at January 8, 2009 2:07 PM


As Rx'd

19 sets in 22:33

Comment #298 - Posted by: cmh at January 8, 2009 2:13 PM




Comment #299 - Posted by: ROBERT SUTHERLAND at January 8, 2009 2:15 PM

kk kk kk kk kk kk kk kk

37:58 — only the 1st set was rx'd unbroken. And only the first 2 sets were with 30#. HolyfrikkinCRAP. Then it was 20->15->12.5# — I refused to drop to 10.
3 rips later…
If I woulda counted my sets, the number would be like… a million.

Talk about a smoker. But at least I am proud that I can do deadhangs. Even if they were one. at. a. time.

Comment #300 - Posted by: kath@crossfitnorthatlanta.com at January 8, 2009 2:16 PM

WOD as prescribed, time = 25:27. Next time do weighted and strict pull-ups with palms facing in and kipping pull-ups with palms facing out.

Comment #301 - Posted by: M@ at January 8, 2009 2:18 PM


26 sets

Comment #302 - Posted by: dcyn at January 8, 2009 2:19 PM

cfwu x 1

8 rounds:
3 35lb pullups
5 pullups
7 kipping pullups

28:12 20 sets

Comment #303 - Posted by: johnathon in seattle 27/5'8/165 at January 8, 2009 2:23 PM

23:58 12 rounds,before i started crossfiti did boatloads of weighted pullups,so there was rejuvenated muscle memory,my body seems to still fight the kip from time to time.Great WOD forearms,bis,lats traps etc are all smoked,i love the beautiful misery. my buddy did it in 10 sets(#174).
and no one hasnt answered my metcon question yet,whats it stand for?

Comment #304 - Posted by: cole32/m/6"4/240 at January 8, 2009 2:24 PM

Blisters and all.

10 sets as Rxd


Weighted pus where ugly towards the end. :)

Comment #305 - Posted by: Rosser at January 8, 2009 2:25 PM

no one hasnt answered my metcon question yet,whats it stand for?

Comment #302 - Posted by: cole32/m/6"4/240

Metabolic conditioning.

Comment #306 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 2:27 PM

28 sets

Hands are a bloody pulp.

Comment #307 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 8, 2009 2:27 PM

I scaled it way down:

did 4x
2 PU with 25 lbs
3 PU
5 Kipping PU

Then I ran hills a bit...

Comment #308 - Posted by: Louis Salin at January 8, 2009 2:28 PM

scaled it...

1 weighted (25lb)
3 straight
5 kipping


More importantly...finally got the kipping down, after doing so many it just clicked...now I want to knock out Fran!

Comment #309 - Posted by: Aaron at January 8, 2009 2:28 PM


sn: 1x4pos 45#, c&j: 1x4pos 45#
msn+ohs: 1x3 45#, hsn+ohs: 1x3 45#
sn: 4L/4Rx1 30#, cj+fs: 4L/4Rx1 30#

Ten rounds for time of:
3 Strict Pull-ups
5 Kipping Pull-up
7 Jumping Pull-ups
20:44 and 25 sets (a set defined as a stoppage)

god i suck at pull-ups

Comment #310 - Posted by: epicurious at January 8, 2009 2:30 PM

25 sets.

Comment #311 - Posted by: PFC. Ken Swan at January 8, 2009 2:33 PM

m 43 228
Too heavy for pull ups so I had to modify.
3 Presses 115 pounds
5 Beginner pull ups
7 Jumping pull ups

Ten rounds:
13min 17sec.

Comment #312 - Posted by: Dfou at January 8, 2009 2:34 PM

Comment 234: Good luck Austin!

Comment #313 - Posted by: PatS at January 8, 2009 2:38 PM


Anyone who smokes...PLEASE STOP.

Everytime I see my dad I can't think of how stupid smoking is (no offense). He just turned 60, has terminal lung cancer. He has 3 grandchildren, and two more on the way. I can't imagine him not being able to see my baby when its born.

You might like smoking alot now, but according to him, you will love your grandchildren alot more then you liked smoking.

I've heard its tough to quit, but figure it out. Its not worth it.

Comment #314 - Posted by: J at January 8, 2009 2:39 PM

Comment 243 rather: Good luck Austin!

Comment #315 - Posted by: PatS at January 8, 2009 2:39 PM

a ton of sets, 27:19. Hands are shredded


Comment #316 - Posted by: Max S 20/6'0/195 Panther Crossfit at January 8, 2009 2:39 PM

some funny posts out there today..!

WOD was a wolf in sheeps clothing. Started out w/the Brand-X Scaled WOD for "pack". Umm, yeah...then I dropped the wt. to 15....then after 6 rounds I was frustrated & my shoulder hurt and wanted to throw in the towel, cry, barf, whatever....but I persevered & started doing jumpers after the wt'ed ones.

33:33 untold numbers of sets....so many I lost count. I don't think I EVER got to the "metcon" level.

Must go find ice......for shoulder

Comment #317 - Posted by: MDMelissa 44/124/5;4' at January 8, 2009 2:40 PM

p.s. I don't smoke.....ANYthing.

Comment #318 - Posted by: MDMelissa at January 8, 2009 2:41 PM

modified WOD

150 pull ups


my hands are destroyed...

Comment #319 - Posted by: jesse at January 8, 2009 2:45 PM

Only 5 rounds
about 20 minutes

only the first round was Rx'd without dropping off the bar. Then I dropped to 30# and broke it into a whole bunch of sets.

Should have scaled this one. Did not get much out of it as a result.

45# weighted pullup is a pr though. Need to get stronger.

Comment #320 - Posted by: GU997 at January 8, 2009 2:47 PM


Holy crap this was brutal. My hands haven't been all ripped and calloused like this in years, I love it. Pull-ups have been my sore point since I started doing CrossFit 2 months ago, but I'm lightyears from where I was then.

Did the first 3 sets as RX'd, then dropped to 35# for 3 and 25# for the final 4. I'm shot

Sets: something less than 150
Time: 42:56

Comment #321 - Posted by: Mark at January 8, 2009 2:48 PM


A little behind. 400M/HSPU/Rope climb WOD, details there.


Comment #322 - Posted by: bingo at January 8, 2009 2:49 PM

21 sets in 18:30

used 45lbs for 4 rounds then went to 35lbs for 3 rounds and then 20lbs for 3 rounds

Comment #323 - Posted by: Dan Rotatori at January 8, 2009 2:49 PM

I miss those days in 2006 when there were very few blogging comments and a lot more WOD times. Back then Coach even had time to read the web site and make comments a few times a day. Now I'm sure his life is a lot more complicated and busy.

I really miss Matt G's posts, that was one elite SOB. However, Kelly Moore still posts every once in a while. I guess I just get nostalgic.

47.5# dumbell
Set 1 unbroken rd1
set 2 unbroken rd2
set 3 3/5/3
set 4 4 rd3
set 5 3/5
set 6 7 rd4
set 8 3/5
set 9 7 rd5
set 10 3/5
set 11 7 rd6
set 12 2
set 13 1/4
set 14 1/7 rd7
Dropped to 42.5# DB
set 15 3/5/3
set 16 4 rd8
set 17 3/4
set 18 1/7 rd9
set 19 1
set 20 1
set 21 1/4
set 22 1/3
set 23 4 rd 10

23 sets 10 rds 22:39

Comment #324 - Posted by: Jim D. 48yom 160# 5'11" at January 8, 2009 2:51 PM

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Weighted pull ups 20lbs x 3 30lbs x 2 45lbs x 1.

Ten rounds
3 Weighted Pull-ups, 30lbs
5 Strict Pull-ups
7 Kipping Pull-up
Time: 28:47
Sets: 32
Foam roll after

Comment #325 - Posted by: Sesoku at January 8, 2009 2:51 PM

thanks Herm! I figured that but didnt wanna use the term incorrectly.

Comment #326 - Posted by: cole32/m/6"4/240 at January 8, 2009 2:51 PM


As Rx'd, 17 total rounds. First four rounds unbroken. KILLER! Felt like an ape walking with my knuckles on the ground afterwards.

Comment #327 - Posted by: Scott at January 8, 2009 2:52 PM

What's a 'strict' pull up?

Comment #328 - Posted by: jed at January 8, 2009 2:52 PM


This was murder.

I dropped the weight for the weighted pullups down to 40, then 30, and the last 4 sets with 20 pounds, and I was questionable on getting over the bar at the end with the weighted pullups. As fatigue set in, the dead hangs got increasingly tough, too.

My one upside was I never came off the bar with the kip. Can't say that for the weighted or the dead hangs.

23:40, 47 sets.

Comment #329 - Posted by: The Crimson Wombat at January 8, 2009 2:54 PM

jed, basically no kipping involved. in other words a dead hang pullup if you are familar with that term. straight up straight down. no help from swinging the legs. holla

Comment #330 - Posted by: adam/22/155/6' at January 8, 2009 3:03 PM

Ummmm, how do I scale this down?

Comment #331 - Posted by: Teva at January 8, 2009 3:07 PM

As rx'd completed 6 rds in 19 sets

First round was straight through, 2nd i stopped after the weighted, and again after strict. Kipping pullups felt like a godsend by the time i got to them each time. If anyone I know questions crossfit, I'm simply going to put them through this workout...

Comment #332 - Posted by: James B. at January 8, 2009 3:08 PM

Scaled weighted PU:

Rounds 1,2,3 used 30# DB - 11 sets (1st round unbroken)
Rounds 4,5,6 used 20# DB - 13 sets
Rounds 7,8,9,10 used 15# DB - 17 sets

Total time - 33:53

Hands are hurting. This was a great, challenging workout coach!

Comment #333 - Posted by: BJP - m/28/168#/5'9" at January 8, 2009 3:09 PM

Started As Rx'd for one round then down to 25 lb then down to no weight then to the gravitron. Still got all the kippings without help though. Couldn't finish a set without touching the ground either anyways.


Comment #334 - Posted by: Dave m/22/6'3"/260 at January 8, 2009 3:10 PM

age 19 bw 170
sets: 1/3/4/4/5/5/5/5/5/5 = 42
total time: 25:55
way harder than i thought. the weighted pullups killed me.

teva #329
you could lower the weight on weighted pullups, or do 1,3,5 reps...or a combination on both

Comment #335 - Posted by: Chris S at January 8, 2009 3:10 PM

round 1-45lbs
round 2-30lbs
rounds 3-10-20lbs

27 sets in 30:36

would have been less time if i didnt have to deal with some dude who decided to set up his bench about a foot behind the pull up bar in a not busy gym....and then had to deal with his "buddy" giving me dirty looks.

Comment #336 - Posted by: ryan at January 8, 2009 3:14 PM

Had to modify a few things lol...

20 lb weighted jumping pullups for 3 reps
practiced kipping technique 5 reps
jumping pullups 7 reps

Did 10 rounds but lost track of the "sets" haha

Finished in 24:21

Comment #337 - Posted by: Jason McGee at January 8, 2009 3:15 PM

20:48.75 as rx'd in 30 sets

1. (3+5+7)
2. (3)+(5+7)
3. (3)+(5)+(7)
4. (3)+(5)+(7)
5. (3)+(4)+(1+7)
6. (2)+(1+3)+(2+7)
7. (2)+(1+3)+(2+7)
8. (1)+(1)+(1+3)+(2+7)
9. (1)+(1)+(1+3)+(2+7)

Comment #338 - Posted by: Matt at January 8, 2009 3:15 PM

As Rx'd 35:28, 54 sets
Yet another weakness exposed by Crossfit

Comment #339 - Posted by: mike k at January 8, 2009 3:15 PM


Weight as RX'd.
3xrounds unbroken in 4:50
Remainder of the 10 rounds broken with a total time of 29:50. I could have pushed harder. I'll do better next time.

Comment #340 - Posted by: MJR at January 8, 2009 3:17 PM

090108 WOD NHOD

Modified Puppy:
5 Rounds for Time
3 Strict Pullups
5 Jumping Pullups
(7) Kipping Pullups (practiced motion until could not hang on)
10:07 15 sets
Notes - By third round had to let go after each strict pullup
Did not get any kips, just practiced motion.
I guess if a set stops when feet hit ground I have to post an additional 25 sets for the jumping pullups. Can I get a ruling on that?

Comment #341 - Posted by: Tom in NH at January 8, 2009 3:23 PM

As rx'd: 21:36, 24 sets

Sets 1-3 unbroken
Sets 4-10 split 3-5-7

Comment #342 - Posted by: Chris O m/27/177 at January 8, 2009 3:23 PM


1 45 3-5-7
2 45 3-5-7
3 25 3-5-7
4 15 3-5-7
5 15 3-5-7
6 15 3-5-7
7 15 3-5-7
8 15 3-5-7
9 15 3-5-7
10 15 3-5-7

2 failed out of 12 sets
Had to scale the weight down. Great work out and a new goal to completed as Rxd in 10 sets.
Time 27:07

Comment #343 - Posted by: Judd at January 8, 2009 3:28 PM

Glad I'm not on the mainpage schedule today. My hands are already hamburger.

Comment #344 - Posted by: George at Purdue at January 8, 2009 3:30 PM


As rx'd

28 sets
~27 mins

Comment #345 - Posted by: Woo at January 8, 2009 3:35 PM

Scaled: Time:35:08, Sets: 41


Comment #346 - Posted by: Ronnieboy at January 8, 2009 3:37 PM

28 sets in 20:46

Comment #347 - Posted by: freddy c._one world at January 8, 2009 3:38 PM


Not as Rxd
8 strict pull ups no weight...7 Kipping pull ups

6 rnds...33 sets...all I had

Comment #348 - Posted by: M&MThePractice at January 8, 2009 3:39 PM


27 sets in 17:41 rx'd

Comment #349 - Posted by: Raz at January 8, 2009 3:39 PM

Bwt: 139

As Rx'd

Time: 10:39

Sets: 16

Comment #350 - Posted by: Speal at January 8, 2009 3:41 PM

holy insanely tough WOD batman!!
that seriously kicked the heck out of my forearms and grip.

Comment #351 - Posted by: ron 5'11/170/25/m at January 8, 2009 3:43 PM


Phew very tough...forearms burning...scaled significantly as follows (basically used less weight and left-out strict pull-ups so as to keep sets unbroken):

20:05 min

35# x 3 + 7 kips
35# x 3 + 7 kips
35# x 3 + 7 kips
35# x 3 + 7 kips
35# x 3 + 7 kips
25# x 3 + 7 kips
25# x 3 + 7 kips
25# x 3 + 7 kips
25# x 3 + 7 kips
25# x 3 + 7 kips

Comment #352 - Posted by: DocMo at January 8, 2009 3:44 PM

As Rx'd 39:42 in 42 sets.
Could've gone a little lighter (30, 35ish)to make it more of a metcon, but wanted to work on strength, apparently I'm not that strong with the pull-ups. Although, kipping was great, those were always unbroken.

#113 S Chaffe:
I too have that problem! I find that it is significantly worse when I forget to breathe. So if you really focus on breathing every single rep maybe that will help relieve some pressure?

Kentucky in 23

Comment #353 - Posted by: ChadWHall M/21/6'1/180 at January 8, 2009 3:45 PM

as rx'd
52:02 32 sets
Those 45lb weighted PUs were terrible.

Comment #354 - Posted by: justaman - liberty sc at January 8, 2009 3:45 PM


as Rx'd

Completed 6, unbroken rounds. Failed on the 7th at 5 kipping pull ups... decided to pack it in, time: 25:00 mins

Comment #355 - Posted by: Auty at January 8, 2009 3:45 PM

Oh, right... I did the 6 rds in 11:48


Comment #356 - Posted by: James B. at January 8, 2009 3:46 PM

24:27 ten rounds all but first two rounds broken, just wanted to get done.

used 50# bag of grain between legs-hope i didn't tweek lat collat lig in knee, something doesn't feel good there.

Comment #357 - Posted by: mtvet at January 8, 2009 3:59 PM

WOW! Majorly hard! dead hangs were awful... apparently I'm not getting any better at them!
Completed the 10 rounds in 35 sets & 28 mins.
First round unbroken with 20pds. Second set broken but still with 20pds. Third set with 15pds.
4-7 with 12 pds and rounds 8-10 with 8pds. Many questionable reps- chin close to bar but prob not over. My forearms are beat.

Comment #358 - Posted by: Raine at January 8, 2009 4:01 PM

18 sets for 24:48
I gotta admit though, at the end...those were some fugly weighted pull-ups

Comment #359 - Posted by: JoshuaMaverick at January 8, 2009 4:01 PM

This is what I did...

10 rounds of:
3 weighted (45# dumbbell)
released the dumbbell, buddy moved it out of the way
5 strict
7 kipping
Let go, rested approx. 3 minutes.

So 150 pullups, 10 sets, 45m7s?

Comment #360 - Posted by: Kevin Bania, 26, 5'10", 180lbs, Fort Bragg NC at January 8, 2009 4:09 PM

ok, kipping pull ups look a lot easier than they are. i hung from the bar flopping around like a fish on the end of a hook. one of the old fellas in the gym was laughing at me. it was funny but apparently i need to work on it.

did not do this as prescribed but can do at least 3 bodyweight pull-ups in a row and when i started i couldn't even do one.

looking forward to tackling this one again in the future.

Comment #361 - Posted by: sweever (f/31/5'3"/140lb) at January 8, 2009 4:10 PM

30+ sets

Comment #362 - Posted by: Alpha Jiggle at January 8, 2009 4:11 PM


29 rounds in 20:27

30# db (can't drop dumbells so had to break up sets after every weighed one and set db down on the precious hardwood floor. :P

Comment #363 - Posted by: nadia shatila at January 8, 2009 4:13 PM

sorry that should say 29 sets not rounds.

Comment #364 - Posted by: nadia shatila at January 8, 2009 4:14 PM

my pullups are weak, and i wanted a chew-me-up-workout so I pulled a "murph" with
1 mile 8 min
8 rounds of
10 80lb assisted pull-ups
20 situps
20-25 90 lb squats
1 mile 8:30 min

funny the difference in feeling of that last mile vs first, feels like someone clamped iron around my chest

Comment #365 - Posted by: creedles m/30/160/5'7" at January 8, 2009 4:15 PM



First round, 1 set, 45# weight, 1 min

Had to scale after that -- second round had 2 misses on 45# before I scaled to 25# on the remaining. On set 3 I used a carabiner to fasten the weight to my ankle since the dumbell used had an awkward plate size.

Hit a rhythm by set 5: 1 round = 3 sets ~ 3.5 minutes


7 rounds, 22 sets, 27 minutes. Had to cut out to make a morning meeting. Could have kept going on that rhythm out to 10 though which would have put me close to 40 minutes / 31 sets.

Comment #366 - Posted by: Lee at January 8, 2009 4:17 PM

I smoke about a pack a day.
Bad habit, and despite loving CrossFit so much, I still play the unbelievable hypocrite and won't quit smoking. My grandmother died of lung cancer after smoking for 50 years and my father's side of the family has a history of heart disease. I tell myself once I'm done with my Army commitment, I'll give it up. Til then, it's just too easy to go have a burn when there's nothing to do on a multi-hour guard shift or waiting around for notes at the end of a day.

Comment #367 - Posted by: Kevin Bania, 26, 5'10", 180lbs, Fort Bragg NC at January 8, 2009 4:17 PM

My hands severely hate me right now.
10 rnds
14 sets
did the first 5 rounds unbroken per round, but I had to take like 2:30 minutes between rounds.

Comment #368 - Posted by: Rugby K.O. M/23/215/6'2" at January 8, 2009 4:19 PM


5 of the sets as rx'd.

Watch out COS

Comment #369 - Posted by: TJH at January 8, 2009 4:20 PM

M / 16 / 201

Can't yet do a 45 lb. pull-up

Subbed 150 pull-ups for time


Comment #370 - Posted by: Derek O from RCSD at January 8, 2009 4:23 PM

CFWU x 3 but for pullups in warmup did only 3 reps

As Rx'd

#45 DB between feet
Rd 1 -- unbroken
Rd 2 -- 3 sets
Rds 3-10 were 4 sets; Wtd x 3, strict x 5, kipping 4 then 3; 28 sets

Time 32 minutes
Sets 32
Strict Pullups 5-10 were "L" pullups

45# DB swing 21-15-9, jump rope

Comment #371 - Posted by: F15E_WSO_M/46/6'/175 at January 8, 2009 4:24 PM


10 rounds, as Rx'd except used 50 lb weight vest for the weighted reps after the first two sets with 45 lb db's. I had to take a break after those 3 weighted reps so figured if I'm costing myself a set I can just as easily take the vest off rather than messing with the dumbbell, which was hard to reach from the pullup bar.

31 sets, 43:57

Comment #372 - Posted by: DJ at January 8, 2009 4:24 PM

Also a friend on mine, who plays rugby with me, started Crossfit a couple months ago and he told me that there was no way he could ever like working out let alone be addicted to Crossfit. A few days ago he told me that he now not only checks the WOD everyday religiously, he can't imagine going a few days without crossfitting. His whole life has changed not to mention his play on the pitch.

Comment #373 - Posted by: Rugby K.O. M/23/215/6'2" at January 8, 2009 4:25 PM


subbed 25 lbs

TIME: 15:37
SETS: 34 (Rds 4-10 were 4 sets each)

Comment #374 - Posted by: JeffT from DE at January 8, 2009 4:25 PM


I've always been weak at pullups. Until I started doing kipping PUs, I would get serious nerve pain if I ever tried to train PUs much, enough to stop me. So I never got more than 18 reps before crossfit.

My numbers don't obviously look bad: My PR is 36 kipping PU, and I can pull a 125# weighted PU. But as soon as we go to multiple sets I lose it.

So, today as RX'd, time = 21:15, but it took me more than 60 sets. A lot of singles. It's been a long time since I've done any PU WODs or high rep PUs, so this was a welcome return.

Comment #375 - Posted by: Kirez at January 8, 2009 4:25 PM


Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 3x12.

As Rx: 27:18 in 38 sets.

Cool-down: hamstrings stretching; foam roll.

Only first rnd was unbroken.

Comment #376 - Posted by: rjf (Since 07-20-07. WOD no. 404) at January 8, 2009 4:25 PM


As RX'd : 18:55

My grip hates you coach

Comment #377 - Posted by: EricBrandom at January 8, 2009 4:27 PM

Dutch! You know what you did. And it is about hi time the cops caught up with you!

Good times. Gymnastics rules!

Comment #378 - Posted by: tucker at January 8, 2009 4:29 PM

That was instructive--kipping helps so much.

28:50 / 30 sets (1-3-3-3-3-4-3-3-3-4) as rx'd

Comment #379 - Posted by: Li'l Jon at January 8, 2009 4:37 PM

57 y.o. 5'10 157lb

Used 30lb weight: 53 sets, 27:35

My hands are still cramping two hours after doing this and I ripped off a callous.

Classic C.F. WOD. Vastly more than I would ever do on my own, but just kept muddling through it. My hands are aching.

Comment #380 - Posted by: Ken_Davis at January 8, 2009 4:43 PM

Still weakest event by far. Up to 4 strict pull ups to start. Mostly jumping pullups in sets of 3-5. 55 total before failure to do negative.

Comment #381 - Posted by: Lonnie at January 8, 2009 4:45 PM


5 rounds, 13:00, ~20 sets


Comment #382 - Posted by: jason_mackensie at January 8, 2009 4:45 PM

my hands will never be the same again

39m34s as rx'd

I lost count after 30 sets


Comment #383 - Posted by: jpizzle at January 8, 2009 4:45 PM

What the heck is up with that video?

Comment #384 - Posted by: FFBob at January 8, 2009 4:48 PM

10 rounds

3- 45 lb pullups
12 reg pullups I do not kip

48:44 60 sets

Comment #385 - Posted by: Kevin McClellan 47/M/197 at January 8, 2009 4:49 PM

No dumbbells in backyard. filled a backpack with 45# worth of plates. otherwise...As Rx'd



Comment #386 - Posted by: Anders Eiremo at January 8, 2009 4:50 PM

Ugh. This got sloppy real quick.

40 min

1. 1 set
2. 2 sets
3. 4 sets
4. 3 sets
5. 3 sets
6. 2 sets
7. 2 sets
8. 2 sets
9. 2 sets
10. 2 sets

Comment #387 - Posted by: Collin at January 8, 2009 4:51 PM

16:20 as rx'd

* didn't realize until now that i needed to count my sets
* done from a basketball goal backboard at the academy where there is a 3 inch pole across the back that i use for pull ups when i am there. i had a 24 inch box under me and had a real hard time reaching the DB with my feet so i ended up holding it with my tip toes most of the WOD...

Comment #388 - Posted by: MarcusG 5'9" 168 at January 8, 2009 4:55 PM

Yikes, had to do this one at home, on rings, in a 16 degree fahrenheit garage.

As Rx'd

33 sets in 20:35

Comment #389 - Posted by: Reagan at January 8, 2009 4:56 PM

1.45# 3 5pu 7 kips
2.35# 3 5pu 7 kips
3.30# 3 5pu 7 kips
4 thru 10 could only do 20# pull ups and all the rest for a total of 150 pull ups.
23 sets
weighted pull ups are killers...first time trying them.
29 minutes
I can barely type.

Comment #390 - Posted by: chris at January 8, 2009 4:56 PM

that was terrible

52 sets, 42:42

wts: 40, 25, 25X2 then 15, 15, 10lbs x5 rds, then 25lbs for the last rd

Comment #391 - Posted by: Nathan G at January 8, 2009 4:56 PM

10 rounds
many sets
26 mins

Comment #392 - Posted by: jp8173 at January 8, 2009 4:59 PM



I didn't count rounds, just reps

Comment #393 - Posted by: patrick at January 8, 2009 4:59 PM

Nice WOD body hurts and feels soo good! 22:12 RX'd

Comment #394 - Posted by: RAMBO 6'2 199 25yrs at January 8, 2009 5:00 PM

m 40 yrs 152# 64"
Did all 10 sets HOWEVER
30# 3x5x7
Struggled after set 4 but finished got down a few times but finished..

Comment #395 - Posted by: Bill S at January 8, 2009 5:03 PM

I'm gonna have to say...that was mentally tough! My hands were killing me...grip was gone. After round 6..I was doing three 45# PU and 12 kipping PU.

Didn't track sets...it was definitely more than 30.




Comment #396 - Posted by: 27/m/175...Jordan @ Holloman at January 8, 2009 5:04 PM


40# DB for first three rounds then 25# after that. 33 sets (I think).

Painful one.

Comment #397 - Posted by: E at January 8, 2009 5:05 PM

I'm a 4 day old crossfitter. What should i do: I can't do more than 3 standard pull ups to save my life and I can't figure out the kipping pull ups even after watching the videos. anyone have a secret to "getting" the kipping pull ups? I was swinging all over the place like a monkey at the gym this morning trying to do them. I wish I could have been someone else there watching me trying to do them. I would have laughed hard...any help?

Comment #398 - Posted by: Minnesota Jon at January 8, 2009 5:06 PM

used a 55db for first 5 rounds then 35 for last 5 rounds, we do not have 45lb db's

5/6/6/6/8/8/9/8/8/8 sets, I wasn't as concerned about sets as I should have been, next time I will shoot to do it more straight through


Comment #399 - Posted by: Jason Khalipa at January 8, 2009 5:07 PM

21 total
15 & 20#/ assisted for strict/ kip

Comment #400 - Posted by: budd 50 167 cf1206 at January 8, 2009 5:07 PM



Comment #401 - Posted by: Skillet at January 8, 2009 5:09 PM


CFWUx1, no pullups

subbed 20-lb DB


2/3/4/4/6/5/4/4/4/6 = 42 sets

Comment #402 - Posted by: Pete - Decatur, GA at January 8, 2009 5:10 PM


Had to scale the scaled version! End result was:
4 rounds of
5 jumping pull-ups
5 practice kipping pull-ups

I also completed a CFE workout from a while back.
1 mile TT, rest 3 mins
3x400 (30 sec rest in between)
Pace: 7:30 min/mile (done on treadmill).

Comment #403 - Posted by: Nicky at January 8, 2009 5:14 PM


Definitely one of the most difficult WOs I've ever done. Scaled to 15# and got only one complete round. So....
Did 10 rounds of 15 pull-ups (Total = 150) by any means possible; most rounds broken sets of kipping pull-ups.
Time: Approx 1:07.

Comment #404 - Posted by: Steve Lampl at January 8, 2009 5:16 PM

AMRAP in 10 Minutes:
250 M row

5 rounds + Row

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

9 sets

Comment #405 - Posted by: Jeff at January 8, 2009 5:18 PM

5 rounds (mad tear and elbow pain, needed a light day)

Comment #406 - Posted by: Skylar at January 8, 2009 5:20 PM


Strong Work! 9 sets is incredible!

Comment #407 - Posted by: CalebG at January 8, 2009 5:24 PM

wow crossfit is exactly the kind of workout program ive been looking for

i'm new to this site and i have a qustion on crossfit certification level I and such

what is it? what does it do? why would I want one? and how do i get one?

Comment #408 - Posted by: CF n00b at January 8, 2009 5:26 PM

5 rounds
5 pullups (mostly jumping)
max hang (30, 30, 16, 11, 8 seconds)
6:20 total time

Also added 4 x 1/4 mile on treadmill @ 8.5 mph with 1:30 rest between runs.

Comment #409 - Posted by: MattP (m/47/5'11/170) at January 8, 2009 5:34 PM

btw: 152

10:39... 5 rounds with 35# plate

Comment #410 - Posted by: seth c at January 8, 2009 5:35 PM

That was CRAP!

First 3 rounds did ok, 4th round had to switch to a 30lb DB. 5th round 20lb DB, I couldn't do a strict PU so did all KIP. Then I quit when I couldn't do one PU!!34 mins. This was awful, I walked away feeling I had achieved nothing. P'd Off.

Comment #411 - Posted by: ENGLAND at January 8, 2009 5:41 PM

Ok, I understand a lot more after my workout than before, but here's what I did before I read all those comments....

Regular warmup, sans pullups.

I used the assisted pull-up machine for all my sets.

15 minutes of all the pullups I could stand. I'll get to where I can do them all, but that day is not today.

On my machine here are the settings:
10 - 52# (pounds of support)
12 - 64#
14 - 76#

10 for weighted and 12 for the other 2
set 1 - 3/5/7
set 2 - 3/5/7
set 3 - 3/5/0
set 4 - 3/5/7
set 5 - 3/5/3
switched to 12 for weighted and 14 for others
set 6 - 3/5/7
switched to 14 for all
set 7 - 3/5/7

That's it. Next time I'll understand those directions better, but either way it was a challenge for me and a good workout. I don't think I've ever done 94 pullups of any kind in one day.

Comment #412 - Posted by: MM at January 8, 2009 5:41 PM

Good evening all. It's been awhile. Hope everyone is well.

As designated:
23 "sets"

WOD was #3 on the day.

Comment #413 - Posted by: Matt G. at January 8, 2009 5:42 PM


26:37, 10 rounds, 45 total sets

Started off with 45 lbs; when the duct tape holding the 5 lb plate onto the 40 lb db broke in the 4th round, I accepted it as divine intervention and didn't try to tape it back on, so weighted reps in sets 4 - 10 were done with 40 lbs. First round was the only one done as a single set. All kipping reps were done unbroken. Had to break the weighted and dead hang reps. Found toward the end that I could get through the dead hangs by resting in the hang instead of dropping off the bar. Should have done that the whole time, would have lowered the set count.

Comment #414 - Posted by: FnTX at January 8, 2009 5:44 PM


ok i totally underestimated this workout. i figured that i would start out with a #25er and move up in #5 incriments. so i got 3rds in and went yeah right! although i didn't do the prescribed work out it wasn't a complete failure! i did have to break it up as follows:

4rds with weight
7rds with 8 strict pull-ups & 7 kipping

1) #25 unbroken
2) #30 unbroken
3) #35 broken
4) # 5 broken
5) no # broken
6) "
7) "
8) "
9) "
10) "

looking back i wish i would of started with no weight and moved my way up! if i did this routine with #45 weight i could've got 2 sets unbroken.

Comment #415 - Posted by: tedthejudge at January 8, 2009 5:49 PM


Scaled to BrandX Pack/Puppies
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

women 20#

Tried one PU with 20lbs, no success.
Did second round with 10lbs, had to do with little jump and in singles.
Wound up doing 5 rounds total with 5 lbs, pretty much all singles but the kips.

16:31, in 28 rounds.

I hope this does something for me. Didn't realize my pulling was so weak.
Feel seriously weak, and humbled!

Comment #416 - Posted by: Camille at January 8, 2009 5:55 PM


1)- #45 unbroken
2-4)- #45 broken
5-10)- #25 broken and busted

And lucky me... I ripped a nice hole in each hand at about round 7. Word of advice, only reach for the purell hand sanitizer after opening up blisters if you like the pain.

Comment #417 - Posted by: Filly at January 8, 2009 5:59 PM

As rx'd
10 sets
resting exactly 2 minutes between sets

The first 3 rounds the rest seemed too long
The next 5 rounds it was just right
The last 2 rounds the rest time seemed too short. (imagine that). I think the grip was the most important part. After dropping the dumbbell the deadhangs felt like I was shot out of a cannon, then I would start to lose grip on about the last three kipping pullups toward the end. Each set took between 23 to 25 seconds.

Comment #418 - Posted by: EB m/40/5'8/160 at January 8, 2009 6:00 PM

5 rds as prescribed, then just 5 rounds 15 kipping pullups... did not go against the clock, use this workout as more of a strength workout. still very tough, i have never had my brachioradialis cramp before but it did, tonight!

Comment #419 - Posted by: ODY_28/m at January 8, 2009 6:04 PM


Eric 23:20
Terry 11:45 (assisted)
Cristina 12:45 (assisted)
Micaela 14:00 (assisted) Happy Birthday Micaela :-)
Sylvia 9 rounds in 30 minutes

Well done gang!

Comment #420 - Posted by: Jason at January 8, 2009 6:04 PM


First two rounds scaled 45lb down to 35lb
Last eight rounds scaled 35lb down to 25lb

Many pull-ups lacked perfect form/we dont have a straight pull up bar in my gym. Only those handles of the squat rack crap!

Time 20:01
Sets 34 (Up and down during the 5 and 7 sets)

Comment #421 - Posted by: YEAGER at January 8, 2009 6:05 PM

subbed 1-3-5
3 complete sets before interrupting

Comment #422 - Posted by: narco at January 8, 2009 6:07 PM


23/male/6'2"/170 lbs


Not sick, not hungover, no excuses, played like a champ.


Comment #423 - Posted by: BROWNTOWN at January 8, 2009 6:08 PM

31y ~160

as rx'd

Comment #424 - Posted by: Tim Banfield at January 8, 2009 6:09 PM

Scale WOD
10 rounds of:
5 weighted pull-ups, 10#
7 kipping pull-ups

13 sets

Comment #425 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at January 8, 2009 6:11 PM

Crossfit virgin here. How long is my life going to suck once I get started?

Comment #426 - Posted by: Rangerboy at January 8, 2009 6:14 PM

10 Rounds, 48 Sets, 42:30

Comment #427 - Posted by: Hari at January 8, 2009 6:15 PM

wu: 3rnds of jump rope practicing on double unders, sit ups, and air squats.

completed all ten rounds. Took me thirty sets to do this. I came off the bar after the weighted pull ups, then reversed my grip for strict pull ups (I know...), and then did kipping pull ups.
First three round were 40# weighted. Rounds four and five were 25# weighted. After that (remaining five rounds) it was all I could do to get the three, five, and seven with decent form.

So... Ten rounds, 30 sets in 20:32 time.
I'm not sure if it was better to lose the weight and do the 150 total, or if it would have been better to cut the number and do it with the weight. Either way, I hurt right now but I am happy with just being able to get through it somehow! Tough WOD!!

Comment #428 - Posted by: brad/m/36yoa/5'09"/175 at January 8, 2009 6:17 PM

13:50 with 35Lbs . . . about 50 sets. . . 150/M/31

Comment #429 - Posted by: tommy at January 8, 2009 6:20 PM

alright..still cant do pull ups so i subbed:
3 negatives
5 assited band no kip
7 assisted band with kipping

10 rounds
30 sets
skin on hands is either off or falling off! love it!

Comment #430 - Posted by: Kendra F/19/150/5'10 at January 8, 2009 6:20 PM

Depends on how out of shape and overweight you are Rangerboy. You will feel pretty good after 10 workouts if you go all out. Once you start you will always be sore somewhere. I've been on program for 1-1/2 years and I'm still sore, but body has changed dramatically. Welcome aboard

Comment #431 - Posted by: EB m/40/5'8/160 at January 8, 2009 6:20 PM

Okay- lets get real. These is no way I would be doing a total of 3 weighted pull-ups and 5 dead-lang pull-ups per round, cause I would still be working on this WOD come early spring.


3 Dead-hang pull-ups
5 Kipping Pull-ups

10 Rounds

All 8 were done in a row, no getting off the bar (the three failed rounds I didn't count).

20:27 Min

The hardest part was figuring how much rest time I needed to get all 8 pull-ups in without stopping. My bicepts are totally feeling the pump!

Comment #432 - Posted by: sara- edmonton 25/ f /140 at January 8, 2009 6:23 PM

WU> row 500 meters

used 35# dumbell for round 1
used 25# dumbell for rounds 2-10

10 rounds 30 sets (weighted pull ups then drop, 5 strict, then drop to change grip for 7 kipping pull ups then drop for 10 rounds)

TIME: 15:48

Comment #433 - Posted by: Fit Mom in CT (F38/125/5'3") at January 8, 2009 6:23 PM

CFWU x2 (10 reps, no pull-ups)

Scaled tremendously (just getting back into working out again after a long hiatus)

3 weighted pull-ups using 15-lb dumbell
5 strict pull-ups
7 semi-kipping pull-ups
All done using green band assist. Switched grip back and forth between overhand and underhand



Comment #434 - Posted by: BarbJ at January 8, 2009 6:24 PM

Thanks for the light at the end of the tunnel. I'm pretty active, but this stuff is like nothing I've done before. Insane. Somehow it calls to me.

Comment #435 - Posted by: Rangerboy at January 8, 2009 6:26 PM

by far my worst WOD chief

34 sets

Comment #436 - Posted by: poobah at January 8, 2009 6:27 PM

Coach, oh coach, why do you hate me so?

120 Towel PUs two days ago, then this....

as rx'd

25:25 - sets ??? (I lost count)

45# rd 1-2
35# rd 3-4
25# rd 5
no weight rd 6-10

grip - over, under, side, anything to get through it

Comment #437 - Posted by: controlfreak at January 8, 2009 6:27 PM


First time in the last, like, year I can think I had to scale the wod. It was disorienting. Really. I almost didn't know what to do!

Used 10# for the weighted pullups. Used a skinny assistance band for the strict pullups after round 1. I tried to make up for that buttercupness by doing the kipping pullups all chest-to-bar.

49:03 (1st round was one set, after that I had to break it up so much, I kinda lost count.)

Honestly, taping and retaping my hands (they still blistered) probably slowed me down more than anything. I'm kinda amazed I can still type.

Comment #438 - Posted by: Shana A. CrossFit East Decatur at January 8, 2009 6:28 PM

Did the "Puppies" scaled version:

5 rounds for time:
5 jumping pull ups
10 practice kips on the pull up bar


No clue how many sets. Spent a lot of time b!tching and moaning about doing kips when I should have just been trying to get it done. I think I got all of one millimeter up on my kips, lol.

Comment #439 - Posted by: Angie 28/5'4"/124 at January 8, 2009 6:28 PM

It really becomes an addiction. Make a workout log and chart all works timed or not so you can mark your progress. It will help you to compete against yourself

Comment #440 - Posted by: EB m/40/5'8/160 at January 8, 2009 6:31 PM


I got a new pull-up bar for Christmas, so I did this at home, in front of my kids, in front of whom I was embarrassed after about 25 minutes (five rounds and 42 sets in) when I could no longer do weighted pullups, DH pullups, OR chinups, and resolved to practice kips for two rounds. Then it was just me twitching in my door frame as if I'd been hanged. There'd be more dignity in that, though.

First round: 45#, 8 sets
Second round: 30#, 7 sets
Third, Fourth, Fifth round: 15#, remaining 27 sets.
Sixth and Seventh round: All kips
Eight, Ninth, and Tenth Rounds: I really hope next time I can complete these rounds.

Comment #441 - Posted by: JesseRossFit at January 8, 2009 6:31 PM

Right on, will do. Thanks for the help.

Comment #442 - Posted by: Rangerboy at January 8, 2009 6:36 PM

So frustrating, metabolically fine, my grip strength just wasn't there today. It was cool to have Allison next to me so we could push each other through the pain and scream every bad word imaginable just to get our chins over that freakin' bar. And of course my sidekick JroCk with us all the way through, with his encouraging words and motivating nature definitely held me on the bar longer than I thought I could.
Bottom line, yeah it sucked, but its so necessary, working on weaknesses is key, doing the things we hate to do sometimes is the best thing for us... like that damn mile run with squats every min on the min afterwards.. yeah Allison, I know you loved it! Looking forward to tomorrow...bring it on!

Comment #443 - Posted by: TaZ - JBCF, Va Beach at January 8, 2009 6:37 PM

24:41...Too many sets to count, needed butcher paper for tallies.

Comment #444 - Posted by: Danny at January 8, 2009 6:38 PM


Missed Tuesday's workout due to work/travel, so I did that workout first, then today's WOD, or my weak modified version.
10 rounds, 32 sets, 24+ minutes

10x3 reps of strict pulldowns w/200#
10x5 reps of t-bar rows w/90#
10x7 reps of kipping pulldowns w/200#

Post WOD: 3 rounds, 5 minutes each w/ 1 min rest between rounds, with 20# vest and 16oz gloves.


Comment #445 - Posted by: Halvy51 at January 8, 2009 6:38 PM

messed this wod up so bad that i can't wait to repeat it again
lost my paper I was writing on and cannot remember exactly what I did next
pretty sure I got to 6 rds and last rds were all kipping
don't know how many sets
lost total track cuz of constant interruptions. I now remember why I almost NEVER do a wod at the gym (where I work)
1st rd completed using 35# db
dropped down to 30, 20
think I got up to 3 rds unbroken
Almost embarrased to post this mess.
Anyway, who cares
At home I did 5 sets of 500 unbroken jump ropes with not one interruption!
Family knows better then to come near me during a WOD. I have to be nice to people at work:)

Comment #446 - Posted by: gina johnson f/46/130/ 5'4" at January 8, 2009 6:44 PM


31:34 with #25 dummbell.

too many sets to count. my guess is well over 50. ended up cheating a lot-- proves my strict pull-ups are horrible. at least kips went unbroken..

Comment #447 - Posted by: SAT at January 8, 2009 6:45 PM

10 sets as rx'd
18 min.

Comment #448 - Posted by: dana at January 8, 2009 6:48 PM


as rx'd



Comment #449 - Posted by: klowe at January 8, 2009 6:48 PM


Lots of sets, lots of time, tore my hand.

Crossfit rocks.

Comment #450 - Posted by: AaronV at January 8, 2009 6:50 PM

Subbed 35# dumbbell, and chinups for the weighted and strict pullups.

Time: around 35 minutes.
Sets: 28

Comment #451 - Posted by: justinrocks M/35/172/6'1" at January 8, 2009 6:54 PM


As rx'd 23.49 24 sets

Comment #452 - Posted by: Donkeykong at January 8, 2009 6:55 PM

Debated as to whether I should do as rx'd (minus weight) but fewer rounds or modified but keep the rounds. I opted for the later. Still not sure if I did it right.

40:43 (ring pullups) 1 #7.5 / 4 strict / 4 kipping

round 1 -2, unbroken
round 3 - 9, broken after strict pullups (6 -9 did jumping instead of kipping)
round 10, managed 1 strict, then finished with jumping pullups

Comment #453 - Posted by: jenaclare at January 8, 2009 6:56 PM

I got off the bar roughly 783 times.

Comment #454 - Posted by: Pat Sherwood at January 8, 2009 6:58 PM

using 25lb dumbell for all 10 rounds


Comment #455 - Posted by: nickolai kosakowski at January 8, 2009 7:10 PM


29:23 - used 25# db instead of 45#. All sets but the first one were broken.

Comment #456 - Posted by: Dave at January 8, 2009 7:10 PM


3 rounds as required 3 sets
made it thru 7 with 35 lb db 1 set per rd
went downhill from there !
nasty wod had 6 day break skiing powder in Jacksonhole Wy (what a great welcome back present!!!Thankyou crossfit!

KP Inman SC

Comment #457 - Posted by: Karl P at January 8, 2009 7:10 PM

every WOD is posed by lauren
who is lauren?

Comment #458 - Posted by: CF n00b at January 8, 2009 7:13 PM

33:23, lots of sets, subbed weight. Ripped the fudge out of my hands.

Comment #459 - Posted by: Brad at January 8, 2009 7:13 PM

Julia F/44/5'2"/155
10 rounds of:
7 Jumping Pull Ups
7 2 sec Hangs
Total Time: 11 min
Total Sets: 8

George M/40/5'8"/160
10 rounds of:
3 Dumbell Pull Ups (25# first 5 rounds, 15# rest)
5 Strict Pull Ups
7 Kipping Pull Ups
Total Time: 29 min
Total Sets: 31

Forearms feel like iron!

Comment #460 - Posted by: George Hernandez at January 8, 2009 7:13 PM

Subbed a 35lb. dumbbell

31 min 28 sec
31 sets

damn, that was hard

Comment #461 - Posted by: Shelby at January 8, 2009 7:13 PM


22:00 minutes


1: one set
2: one set
3: 3/5/7
4: 3/5/7
5: 3/5/7
6 and forward broken as necessary

Comment #462 - Posted by: John at January 8, 2009 7:14 PM

As rx'd

Comment #463 - Posted by: Gillian Mounsey F/31/5'5"/126 at January 8, 2009 7:16 PM

Been a long time since I've been able to say this, feels good.

As rx'd
25:48, 28 sets

Comment #464 - Posted by: Matt Schmitz at January 8, 2009 7:19 PM

first set as rx'd. then 35lb db and sets of 3 (weighted,rest/strict,rest/kipping,rest). tot of 5 rds only. tot sets = 13. time 16:10

Comment #465 - Posted by: ecp2 at January 8, 2009 7:21 PM

Re Comment #242 from CF n00b:
A dumbell at your feet instead of a weighted vest or a weight on a belt makes it harder to kip.

Re Comment #326 from jed:
A Strict Pull Up is a Dead Hang Pull Up, that is straight up and down, no kipping or horizontal motion.

Comment #466 - Posted by: George Hernandez at January 8, 2009 7:29 PM

Ugh, 36:38

First set Rx'd, unbroken. Rest with 30lbs and broken down into 5-7 sets and then 8 sets on round 10.

Comment #467 - Posted by: Jeff_IN at January 8, 2009 7:30 PM

23:27, first 7 rounds as RXed, last 3 with 35lbs. 28 sets.

Much better than last effort (35 minutes with less weight), but it still hurts a hell of a lot.

Comment #468 - Posted by: David Knutzen at January 8, 2009 7:31 PM

35lb DB


After the 2nd round thought I was going to end it on the 5th round. But I guess I just needed those muscles warmed up. Still sucked though. Nice WOD!

Comment #469 - Posted by: cory at January 8, 2009 7:31 PM

M/ 30/ 6'2"/ 185

I wasn't sure I understood this correctly or not...

I was really trying not to break rounds...so it slowed me down immensely.. could have gone faster if I broke them up more

10 round/ 10 sets

18:31 as Rx'd (45#)

awesome WOD

Comment #470 - Posted by: Wags at January 8, 2009 7:34 PM

As Rx'd 21 mins
Ripped a HUGE piece of skin off my left hand. Was wondering why the bar was so slippery on the last round!
New-Skin Rocks!

Comment #471 - Posted by: CaliChasM/6'7"/49/250 at January 8, 2009 7:38 PM

Ummmm. I see now that I completely misunderstood the WOD. I thought you COULDN'T break up the rounds... I was totally curious how everyone was doing it. So way to go #468 (Wags). Maybe next time I'll do the real WOD- not the fake one I made up in my head...

Comment #472 - Posted by: sara- edmonton 25/ f /140 at January 8, 2009 7:44 PM

done at 86th

1 25 lb dumbbell pull up
3 dead hang pull ups
5 kipping pullups
10 rounds.

16 even. still a little sore from the other days WOD with a sub of 40 dead hang pull ups. Had to wait a little with all the people doing pullups.... at a globo gym... kinda made me a little happy even if it did slow down my WOD.

Comment #473 - Posted by: dandny at January 8, 2009 7:46 PM

20/m/6'2"/195 lbs

Finished 7 rounds as Rx'd then my callous broke and decided it would be a good time to stop.


Comment #474 - Posted by: J.Hard at January 8, 2009 7:47 PM

29 12, 10 rounds in ten sets. my arms are still killing me from the towel pullups

Comment #475 - Posted by: jonathan stewart at January 8, 2009 7:48 PM

58/M/195 23:34 and 29 sets. Didn't have a 45lbs DB so used dip belt w/ 45lbs plate, so automatic 20 sets but only the 1st round was 2 sets, all other rounds were 3 sets.

48/F/125 5 rounds of 3 20lbs pullups, 5 strict pullups, and 7 kippers + 5 rounds of 3 20lbs pushups, 5 incline pushups, and 7 pushups. 23:55 didn't count sets.

Comment #476 - Posted by: Dave and Belinda at January 8, 2009 7:52 PM


AS Rx'd

26:56 in 41 sets

Holding the db with my feet kicked my butt. After the third round it was singles during the weighted ones. They would bump the ground and roll out from my feet. No motivation to go fast today for some reason.

After work I surfed for the first time in weeks. It felt great!

Comment #477 - Posted by: JPW at January 8, 2009 7:56 PM

OK this WOD was too much for me, Im not able to do kipping pull ups yet, so i change the WOD and I did 100 Pull ups for time...

For time:
100 Pull ups


Comment #478 - Posted by: Justo at January 8, 2009 8:01 PM

Hello TylerCop - no one answered your question today, and I wasn't sure you'd be looking in the comments now that a new WOD is posted for tomorrow, so I'll email this info to you also!

So, in answer to the question, the Zone is the Zone Diet, developed by Barry Sears. There are good books (Enter the Zone, Mastering the Zone, etc) and websites (www.zonediet.com) that explain it, plus lots of CrossFit folks with Zone recipes (http://cfscceat.blogspot.com/ and http://robbwolf.com/), as well as some great material in the CrossFit Journal (which at $25 is the best money you'll ever spend.. ALL the archived articles etc. are now available online).

Welcome to CrossFit!

Comment #479 - Posted by: Cynthiaj in Sunnyvale, CA at January 8, 2009 8:01 PM

bw: 172.5#

with 35# weights and subbed a gi belt for a weight belt ;)


the weighted pullups had a kip in them

followed with day 39 of burpee challenge and matching 4-count leg raises.

Comment #480 - Posted by: doron at January 8, 2009 8:05 PM

Probably should have done some sort of pullup workout today, but as I'm still working with bands and want to improve my running, I opted for a modified Tuesday WOD:

4 rounds:
400 m run
15 pike pushups on parallettes
5 handstand holds (5-10 seconds each)
4 floor-to-standing rope climbs

Time: 26:28.

Having already done a warmup of 800 m run and 4 minutes of Tabata burpees (thanks Jason, Yea burpees!) and trying out my POSE in new Puma H-Streets (!) I have to say I am really sore.. so glad Friday isn't running!

Comment #481 - Posted by: Cynthiaj in Sunnyvale, CA at January 8, 2009 8:05 PM

CFWU 3 rnds, sub 100# cable row for pull-ups.

WOD as Rx'd:
18:03, 22 sets.
used dip belt w/ 45# plate and just kicked it off my waist:
First 3 rounds 1 set each
next 3 dropped after BW PU
next 3 dropped after weighted and BW PU
last set just tried to survive, lol.

grip was gone by the 7th set, bi's are destroyed. Also did:
160# cable row close grip x 3 sets/10
100# DB single arm rows x 2 sets/10
80# ez-curl preacher curl x3 sets/7
7 min of Ab's class (because you can't do Ab's in 6 min's, that's just crazy)

Can't wait for ft squats tomorrow!



Comment #482 - Posted by: brian p at January 8, 2009 8:07 PM

M/31/170 5'7"

As R'xed


Lost track of sets but they were many.

Comment #483 - Posted by: DajM at January 8, 2009 8:12 PM

Modified to:

8 Rounds for time of:
-3 weighted pull-ups, 25#
-5 strict pull-ups
-7 kipping pull-ups

Time: 13:49 minutes Sets: 29

First 2 rounds were with 45#. I didn't have much time today so I rushed it. My muscle gave up, I couldn't do the weighted ones anymore, I needed more rest which I couldn't afford time wise.

Comment #484 - Posted by: FrankB7 at January 8, 2009 8:13 PM

~52 minutes as Rx'd (countless sets)

Needless to say I won't be using my arms tomorrow

Comment #485 - Posted by: Arthur at January 8, 2009 8:19 PM

38m 185
all i have is a 53#KB. I don't know how i thought i could hold that with my feet. Simply wasn't happening. And man do i blow at dead hangs. Ended up doing 3 dead hangs, 5 kippers, and 7 kippers, like that until hitting 150 reps. Took about 14 minutes. Sad.

Comment #486 - Posted by: dmic at January 8, 2009 8:23 PM


3 x weighted pullup with 45lbs
3 x strict pu
3 x kipping pu

10 rounds
20 sets

Comment #487 - Posted by: Troy/6'4"/200/St.Louis at January 8, 2009 8:25 PM


Round 1, 3 sets, 0:38
Round 2, 3 sets, 0:50
Round 3, 3 sets, 1:14
Round 4, 3 sets, 1:38
Round 5, 3 sets, 1:43
Round 6, 3 sets, 1:52
Round 7, 4 sets, 1:58
Round 8, 4 sets, 2:00
Round 9, 4 sets, 1:57
Round 10, 5 sets, 2:07

Total, 35 sets, 16:01

Hung a 45 lb kettlebell off a weight belt by a chain. Had to get off the bar to drop the weight. The little bit of rest probably helped my time. The last 4 rounds were some of the ugliest pullups known to man...but I got them done.

Completed wod immediately after BJJ. Trained for 2.5 hours including 10 rounds of roll time (5 minutes of work / 1 minute of rest). Played well. Caught a great throw, a couple good armbars, a few chokes and a knee bar. Avoided getting tapped all night. Not bad for an old guy.

Encouraged the kids to do the wod this morning before school.

Brittany aka "White Fang"

Pull Ups, 50 reps, 10 reps unassisted / 20 reps very light white band / 20 reps medium blue band


Lucas aka "Atropos"

Pull ups, 100 reps, unassisted


Luke also went to BJJ tonight. He worked with an older, stronger kid and did well. Wish I would have started BJJ and Crossfit when I was 12 years old!

Comment #488 - Posted by: Spanky at January 8, 2009 8:25 PM

As Rx'd
38 min
52 sets
this kicked my ass

Comment #489 - Posted by: Ben at January 8, 2009 8:25 PM

10 sets
3 - pull down 160#
5 - pull down 100#
7 - jumping pull ups

10 sets
3 - pull down 30#
5 - pull down 20#
7 - jumping pull ups

Comment #490 - Posted by: paul at January 8, 2009 8:36 PM

10 sets
3 - pull down 160#
5 - pull down 100#
7 - jumping pull ups

10 sets
3 - pull down 30#
5 - pull down 20#
7 - jumping pull ups

Comment #491 - Posted by: paul at January 8, 2009 8:37 PM


Did 10 rds

Comment #492 - Posted by: r_spad at January 8, 2009 8:47 PM


subbed 5 sets 15 jumping pull-ups

Comment #493 - Posted by: travis z at January 8, 2009 8:49 PM


15 lb dumbbell, palms are bleeding. Tons of fun!

Comment #494 - Posted by: norm at January 8, 2009 8:52 PM

Wow. What a train wreck.
Rnd 1 @ 25 lbs. DNF
Rnd 2 @ 10 lbs. DNF
Rnd 3 @ 0 lbs. DNF
Rnd 4-7 3 strict, 7 kipping
Rnd 8-10 2 strict, 5 kipping

Comment #495 - Posted by: Kyle A. at January 8, 2009 8:59 PM

did 3 out of 10 rounds. Did the the 3 the 5 and 5 of the 7 on the first set and thats as far as i got on any of them. Man i need to work on my pullups.

Comment #496 - Posted by: Will C at January 8, 2009 9:02 PM

22 / M / 5'9" / 127lb

Scaled to 20lbs on the first set, but I had to drop it to 10lb for the rest. One hand was bleeding and the other was leaking some kind of plasma about 7 rounds in. Yeesh.

54:15 and about 48 sets

Comment #497 - Posted by: BC at January 8, 2009 9:08 PM

as rx'd:


Comment #498 - Posted by: Ricky C. 27/m/5'10"/190 at January 8, 2009 9:13 PM


Did 4 sets with the 45lbs, but completely dropped off on my 5th. By the 6th set I was doing all kippers. Holy crap was that tiring. First time I've tried kippers, too. Managed 28minutes somethingseconds. My hands tore open by the 7th. Taping them after the fact did not help either. Haha. Man was that a painful shower.

Comment #499 - Posted by: rjtheshrimp at January 8, 2009 9:18 PM


Comment #500 - Posted by: rk at January 8, 2009 9:19 PM

as rx'd

10 sets


Comment #501 - Posted by: AF Pimp at January 8, 2009 9:20 PM


first 3 rds unbroken. 25 sets total.

Comment #502 - Posted by: sleeper at January 8, 2009 9:25 PM

M/23/152 GregAwu

2 rounds unbroken, alternated grip:
30 sets total.

Comment #503 - Posted by: Y. Zhou at January 8, 2009 9:34 PM

As Rxd

24 sets

I think I might have been able to do this in under 22 minutes if I didn't meet a new per son at the gym that was intrested in Crossfit. On the other hand. If I didn't take those extended rests towards the end I don't think I could have done any more of those weighted pullups. Brutal.

I did a couple sets of squats, thrusters, and box jumps after just because I didn't think I did enough today.

Comment #504 - Posted by: Corey Bibolet M/39/5'8"/160 at January 8, 2009 9:35 PM

MGySgt. USMC M/47/6'2"/203

Humbled and want to make excuses. yeah yeah we all have em. ha ha ha

1st real workout since having the flu and I am not ready. Only made 4 rounds... and had to hand my head. Felt good for the first two rounds completing each as Rx'd. Round 3 and the 45 seemed to be getting bigger, couldn't get my eyes past the bar much less my chin. Completed the strict and kipping but it was getting hard. ha ha Round 4 and I dropped to a 35. Still couldn't get my eyes past the bar. Strict had to be completed 1 at a time dropping off the bar. Kipped out the remaining 7 and I knew I was done.

My excuse cup runneth over. ha ha ha

OooRahh CrossFit

Comment #505 - Posted by: W.D. at January 8, 2009 9:35 PM


I'm finding typing difficult. My grip is toast. As are my lats. Had to scale the weight - otherwise I would have just hung there with no motion - I figured that defeated the purpose.

10 Rounds(first unbroken)in 35 Sets - 42:34
1/2 - 45#
3/4 - 35#
5/6 - 25#
7/8 - 15#
9/10 - 5#

Comment #506 - Posted by: Ryan at January 8, 2009 9:36 PM

Ha...okay. Started as rx'd for 2 sets. Fatigue sets in that does not dissipate even with 2 or 3 minutes rest.

Shifted gears to sets of 5 strict pullups, 5 assisted.

Kept that up for 5 sets.

Then it just got stupid. 2 grinding pullups at a time.

IMO, these workouts are kind of ridiculous. Then again, I know if the WOD was 3.1 billion pullups, somebody would say, "as rx'd 23:10"

Comment #507 - Posted by: varska at January 8, 2009 9:39 PM


OK - took 3 weeks off for the holidays. Probably 2 weeks too many...

I figured I would flop on this, but I hit it hard...

1st round - 1 set - as prescribed except I can't kip, so they were all strict. Was I ever pumped to blow through 15 in a row on the bar!

2nd round - 4 sets - crap... So much for the elation.

3rd round - scaled weight to 40# - 4 sets...

4th round - scaled weight to 35# - 4 sets

5th round - stayed at 35# - 5 sets

Had to go... ran out of time. Thank God.

In all, it took about 30:00. I have a feeling I'll be drinking my coffee through a long straw tomorrow.


Comment #508 - Posted by: Mike C. at January 8, 2009 9:48 PM

Can't kip or do weighted pullups. Decided to do death by pullup.

7 rounds + 5 PUs

Comment #509 - Posted by: Seader at January 8, 2009 9:50 PM

This one was killer. Had a guy rip his callus open on 9. Bummer
1-2: 45
3-7: 35
8: 25
My arms were DONE on 9 and 10 so Had to Jump to finish

Comment #510 - Posted by: MJB M/6'1"/190 at January 8, 2009 9:56 PM

36 rds 26:08

Comment #511 - Posted by: slap at January 8, 2009 10:00 PM

M 37 5'10" 152#

CF WOD 182:
10 RFT: 1 weights (in backpack), 3 deadhangs, 5 kips
1 - 2: 2x30# DB, 5 deadhang fails
3 - 4: 2x15# DB, 14 deadhang fails
5 - 10: [9 kipping pullups with 3 fails last round]

Number of times landed on the ground must have approached 625 thousand. Not counted.

Time: 22:07.08. Wow. Soft, like a little baby kitten.

Comment #512 - Posted by: Apollo Lee at January 8, 2009 10:06 PM

Subbed the other day's rope climb WOD for an afternoon indoor rock-climbing with the kids. After lots of wall-climbs, decided I'd tackle the 60 ft rope climb. Managed 45 ft. Gave myself a nice little subscapularis (rotator cuff) strain, which I've been managing over the last 2 days.

Attempted today's WOD with 8.5kg dumbbell. Moved to 6kg after first round of pull-ups. Pain radiating from my scapula into my neck and jaw made me realise that discretion was the better part of valour after 8:24, 5 rounds and innumerable "sets" of 1 - 5 repetitions!

Gotta get to an affilliate to learn how to kip. Watched the vids but can't make it work yet.

Comment #513 - Posted by: Tony the Chiro at January 8, 2009 10:20 PM


couldn't do 45s on the last 2 sets...
strict pullups became kipping after set 5...

three rips on the left hand and one big fat rip on the right...

anyone have tips on how to take care of them?

Comment #514 - Posted by: Ed at January 8, 2009 10:30 PM




30 sets (i coudnt keep the dumbell on my feet, i wasnt tall enough to reach the pullup bar it was rough. :P)

--First couple of sets i was using 30 pound dumbell because i didnt realize, then i switced and the rx'ed dumbell felt alot better and more stable.

Comment #515 - Posted by: Devin Ford Long Island at January 8, 2009 10:43 PM


7 rounds in 27:32

hands were ruined so I quit.

then minutes later....

12% grade, 12 mph treadmill

10" on 20" for 8 rounds. Felt pretty scary, had to hang on for the first few steps each time.

Going to WLC in Utah when the sun comes up, so it looks like there will two weeks of mind numbing Army PT. Hope they have a gym, or a pull up bar or something...


Comment #516 - Posted by: GregH at January 9, 2009 12:20 AM

as rx'd
37 min., 37 sets

PUs on top beam of smith machine. bar racked on bottom rung, so used a belt with 45# plate.

btw, what's up with all the excuses? is this a new year's thing?

i resolve to no longer post results on the main page if my WOD is heavily scaled or unrealistically subbed...

Comment #517 - Posted by: indo chris m/32/6'1/165 at January 9, 2009 12:24 AM


Comment #518 - Posted by: Dong-Hyon Ryu at January 9, 2009 12:42 AM


Comment #519 - Posted by: Dong-Hyon Ryu at January 9, 2009 12:42 AM

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Time: 27:53
Sets: 18 (1,1,1,2,2,2,2,2,2,3)
Hands torn in 9th round

Tabata B2B
Score - 17

Comment #520 - Posted by: ZMH - CF:VIC -31, 5'11, 80kg at January 9, 2009 12:57 AM

63 sets

Comment #521 - Posted by: sd at January 9, 2009 1:24 AM

couldn't do pullups. trying to kip for the first time was awkward. did the crossfit endurance WOD instead.

Comment #522 - Posted by: sir at January 9, 2009 1:52 AM

23 sets
as Rxed

Strict prontated

Comment #523 - Posted by: Adc (CrossFit Sydney) at January 9, 2009 2:40 AM

first 3 sets unbroken

Comment #524 - Posted by: TomO/42/M/200 at January 9, 2009 2:58 AM

In response to #513, don't be afraid to chalk it up! Using chalk will reduce moisture on your hands and fill in the gaps that cause skin to fold over and cause calluses. Im not saying that it will prevent them, but it makes workouts like this much more bearable.

You can also file them down every 10 days or so with an emery board or nail file.

Comment #525 - Posted by: Andy M at January 9, 2009 3:03 AM

cool new wod.

31:57 and I needed to scale back to 25# after 4 sets.

Comment #526 - Posted by: DNICE 33/M/175 at January 9, 2009 4:00 AM

First timer crossfitter... holy crap.

Round 1 (w/ 45 lb): 1 set
Rd 2(45): 1 set
Rd 3(45): 2 sets
Rd 4-7(25): 2 sets each
Rd 8-10(10): 2 sets each
TOTAL 18 sets, about 25:00

Hands were bleeding and almost threw up by the end. I was definitely "that guy" at the globo gym today.

Can't wait for tmrw!

Comment #527 - Posted by: Tall Paul at January 9, 2009 4:34 AM

40# DB

50 sets


Comment #528 - Posted by: ferb44 at January 9, 2009 4:45 AM

ran 3 miles
5 rounds of 10 Pullups
then 50 Situps

Comment #529 - Posted by: dyagg at January 9, 2009 4:52 AM


1-2 45# d-bell
8-10 25# d-bell
plenty o' sets

my girlfriend called me a "f*cking leper" when she saw my dirty, F'd up hands.

Comment #530 - Posted by: Biff Tannen at January 9, 2009 5:09 AM


rounds 1-4 complete @ 5:46

rounds 5-7 (dont count) broken up by 3reps of 27.5lbs weighted pullup + 5 dead hang (rest) 7 kipping

rounds 8-10 (dont count) broken up by 3reps of 15lbs weighed pullup (rest) 5 dead hang + 7 kipping

10 rounds complete @ 19:19

Comment #531 - Posted by: eli_luvs_pain at January 9, 2009 5:32 AM

Tried sets 1 & 2 with 45lbs. Only got to 5 strict reps. DNF.

Subbed 30lbs. Only did weighted pull-ups at best. 2-3 reps each time. This kicked my butt well.

Comment #532 - Posted by: Jay at January 9, 2009 5:43 AM

Nampa fire station 1
Frank: 26:01 10 sets
Joey: 26:34 17 sets
Both as Rx, it helped having someone else doing their set while you waited and rested.

Comment #533 - Posted by: joey at January 9, 2009 5:49 AM


5 rounds assisted pull-ups
3 - 100
5 - 108
7 - 112

5 rounds pull-downs
3 - 87.5
5 - 75
7 - 62.5

24:41 in 30 sets

Average HR 128



Comment #534 - Posted by: geedebee at January 9, 2009 6:00 AM

as rx'd

24:41; 29 sets

Comment #535 - Posted by: Todd S at January 9, 2009 6:13 AM

Worked on completing workout, so no time.

38 Sets. Round 1 - 40 lbs
Rounds 2-4 30 lbs
Rounds 5-10 20 lbs

Hands hurt. Hard to type a day later.

Comment #536 - Posted by: John at January 9, 2009 6:17 AM

This workout kicked my ass.

I couldn't even complete the 45lb pull-ups. I got through two rounds with the 45lb dumbbell but then had to eliminate it from the workout entirely.

I think the problem was I was very sore from the previous WOD. I ended up subbing ropre climbs for 15 pullups per round and so my lats and arms were screaming from this workout.


Finished this workout in about 15 sets.

Like I said I was only able to complete 2 rounds of the 45lb pulls, so in reality I never finished the workout.

Total Time: 31min 18 sec

Comment #537 - Posted by: CTAM (m/22/5'11"/2350 at January 9, 2009 6:21 AM

As rx'd except off the bar in round 4 but still counted it because weight slipped. Also some questionable dead hangs and weighted reps mixed in.


Comment #538 - Posted by: mike in the ro at January 9, 2009 6:24 AM

11 Sets total

Comment #539 - Posted by: mike in the ro at January 9, 2009 6:30 AM

lost count of sets.

First 2 rds done with additional 20lb vest

Comment #540 - Posted by: mastinero m/31/6'2/190 at January 9, 2009 6:50 AM

38:42 as rx'd with 33 sets

Comment #541 - Posted by: jb305 at January 9, 2009 7:05 AM

7 sets

Comment #542 - Posted by: Deano at January 9, 2009 7:06 AM

Well, I screwed this one up and thought it was 7 sets. Substituted 30# DB based on availability. Had to break the 5th set on the last three kipping pull ups. 27:52 overall.

Comment #543 - Posted by: Mike Honcho M/30/5'10"/180 at January 9, 2009 7:13 AM

The Gymnastics Cert is absolutely awesome. No doubt in my mind that anyone who takes it will leave with (at the VERY least) an angst to go back to their Box and try all the cool they just learned. The best part about was how it epitomized the CrossFit Community...uh...morale, if you will. There were no more than 20 people there and by the time you left on the second day you had made 19 new friends. Which, not to blasfimize (or make up words), is more than you can say for a Level I Cert that has roughly 60 people. I hear the Level II is capped and I can't wait for that experience. I understand that demands have to be met.
Anyway, check out the Gymnastics Cert or I'll go to your Box and tell everyone that you work out at a Globo-gym! Just kiddin'...I wouldn't do that...

...or would I?


Comment #544 - Posted by: zach at January 9, 2009 7:26 AM

misread this one.

51:43: Total time it took me to complete 10 rounds all the way through without dropping. Any rounds in which I had to drop before completed were not counted.

I look forward to doing this one as perscribed at some time in the future.

Comment #545 - Posted by: difchip CFGP at January 9, 2009 7:29 AM

Didn't time it... couldn't finish the workout. I did 10 sets of:

3 x 45 lb

5 x strict

The 5 strict would vary... sometime 4 or 6. After the latter, couldn't do anymore. I did a pretty good WOD on Tues. which might have played a factor:

21 / 15 / 9

of Bench Press Body Weight with 400 meter run in between sets... all for time.

M/31/205 lb.

Comment #546 - Posted by: chris at January 9, 2009 7:59 AM

as rx'd

time = 21:58, 21 sets

Comment #547 - Posted by: Paul S_30/185/6'0 at January 9, 2009 8:20 AM

Finally got the Kipping down! Cost me 3 blood blisters though. Lame. Haha I was definatly getting some judgemental looks. P***ys.

Comment #548 - Posted by: EZ at January 9, 2009 8:27 AM


As Rxd
used 45 pd plate with a weight belt and chain. Stopped after wtd pullups to remove weight and belt and later to put it back on. THe rest period, unknowingly was perfect for me to keep plowing through and not burn out.

time: 16:08 with 20 reps.
Surprised myself, hoped to get under 20 min and less than 30 reps. As my old coach would have said, "Son you just had a hell of a day." :-)

Comment #549 - Posted by: Matt A at January 9, 2009 8:33 AM

38:43 not as rx'd

First set used the 43lbs. and completed whole set. Very broken after that. Occasionally used no weight, sometimes used 18lbs. Hard.

Comment #550 - Posted by: Samuel M/27/6'3" at January 9, 2009 8:39 AM


as rx'd

Comment #551 - Posted by: Francis Vu Nguyen at January 9, 2009 8:39 AM



22 sets

Comment #552 - Posted by: quallnow at January 9, 2009 8:49 AM

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

Warm Up: Greg A's Circulars + walking on hands one basketball court length, 20 kipping pull ups jumping up to the bar that holds the basketball net to the wall and 6 ring Muscle Ups.

WOD: Pull Ups: Weighted 45lbs, strict, kipping

Total time: 26:45 yuck
total number of Reps: TNTC (too numerous to count) yuck...

I broke these into sets of between two and four of the weighted pull ups.

I did not break any of the strict pull ups, these were the easiest, but I did a toe touch at the bottom of almost every rep to stop from swinging, so I would consider each touch as one set, that's why TNTC...

Kipping pull ups broke these into sets of between 3 and 7, grip was the issue here...

Man, I am so tired, lack of sleep just trashes performance.

Have Fun (and smile a lot), Train hard,


Comment #553 - Posted by: Billy at January 9, 2009 8:51 AM


Scaled weighted pull-ups to 25#
Took forever... 49:21

Did full ROM on every rep. But I need to get a lot stronger. I can do the pull-ups with 45#, but I knew I would burn up and not be able to finish.
This was a very good workout for strength. Next time, I'd like to be strong enough that the limiting factor is breathing rather than muscular failure.

Comment #554 - Posted by: Reno_Ty at January 9, 2009 9:16 AM

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Can't do a pull up so had to sub everythig:-
Weighter Pull-up did static Pull-up
Strict Pull-up did Push-up
Kipping Pull-up did band Pull-up

Time 11 min 21 sec

The bloke in the gym that was doing the wod as rx'd managed to rip his hand open, looked painful.

Good fun (for me, don't know if it was for him as he was dripping blood everywhere.)

Comment #555 - Posted by: Elaine in Scotland at January 9, 2009 9:16 AM

Truly sucked!!
Do whatever it takes to 15 pull-ups a round. Do as many rounds...

6 rounds. NUFF Said.

Comment #556 - Posted by: UD-ai at January 9, 2009 9:27 AM

Great! My favorite! Pullups ....... not :(
Pretty much one hour.
I had to scale down to 18kg after the forth round.

Comment #557 - Posted by: juro at January 9, 2009 9:28 AM

www.beastskills.com to learn most of the stuff taught at the cert, along with other little tricks.

Comment #558 - Posted by: ernie at January 9, 2009 9:28 AM


wu x 3 x 10:sit, be, ohs, dip, push

10 Rnds for time and sets: 36:15 and 53 sets

3-45 lb pullups (45 1st 7 rnds., 35 8th rnd., 25 9th & 10th rnd.)
5-Deadhang pullups
7 Kipping pullups

Only first round unbroken. All weighted pullups were singles for rest of rounds.
About half of dead hang rounds unbroken.
All kipping rounds unbroken.

My time was just horrible on this. I did this same workout on 12/14/08.
I didn't count total sets but my time was 24:29 then. I also did it as Rx'd then.

Comment #559 - Posted by: DOPP at January 9, 2009 9:30 AM


as rx'ed

Didn't realize I was supposed to count sets. Put me down for 100 or so.

Comment #560 - Posted by: Jeff at January 9, 2009 9:37 AM

Now I know why I never developed any muscular endurance. This sucks!

11 sets, 7 rounds in 40 minutes. Dropped weight to 30 lbs in 2nd round, 20 lbs for the rest.Had to climb and take down a tree on Friday too.

Comment #561 - Posted by: Greg at January 9, 2009 9:41 AM


29 sets in 24:51.

not so great at the weighted pull ups. my hands hurt.

Comment #562 - Posted by: ken c at January 9, 2009 9:45 AM

Elbow tendon is a bit sore from lots of pullups over the last couple weeks, so I did a bit of a random workout today. I did my shoulder PT, some benches (only managed 12 reps w/ 225, down from 15 about 6-8 months ago), did some heavy KB swings (up to 90 pounds, sets of 5), then jumped rope for about 10 minutes and then stretched.

Comment #563 - Posted by: mbalanda at January 9, 2009 9:52 AM

Newbie here. Took the advice that if you're new to not do every pull up and to be smart and safe.

7 rounds
3 - weighted pull ups, 20lb
5 - strict pull ups
7 - kipping pull ups

Time - 21:56, 22 sets(give or take 1 or 2)
Grip was shot at the end. Good stuff

Roo - m/32/5'8"/148

Comment #564 - Posted by: Roo at January 9, 2009 9:55 AM

What a disaster, I suck at Pull ups to begin with; 5 reps max 7 on a good day. In the first round of today's WOD I got 2 weighted PUs 5 Strict PUs and all Kipping PUs But I think my form was horrible on those. Im not going to go into how much worse I was in the Following sets, however i will tell you that I got 4 or 5 Rnds.

After that I went and did:

5 Rnds Of

10 Assissted Pull ups
20 Bicep curls 45#
25 Bent over rows 65#
3 Lat pull downs 180 #
25 Decline Sit ups
15 min on the Tread Mill 2-3% Incline.

I hope that this met some kind of CF Goal.

I am open to any suggestions If someone has them. Just throw me a Message on this or Post on the Thread;
CrossFitters In Columbus, Georgia

Any Advice will be welcome

Comment #565 - Posted by: BIG TOM at January 9, 2009 9:56 AM

I did 8 rounds. I broke it up into something like 20 sets. It was a killer. I got a huge blood blister under one of my callouses and had to shut down after 8 sets because I didn't want to tear it off. Felt good to do the pullups though. Great workout.

Comment #566 - Posted by: Twall at January 9, 2009 10:04 AM

Still can't do regular pullups, so I had to sub:
3 negatives
5 strict band assisted pullups
7 kipping band pullups
Time was 30:24 with waits for boys to leave the bar I was using a few times (I did this at my former high school) and retaping of hands.
Still shaking.. Nice!

Comment #567 - Posted by: Carrie McG F/20/5'8"/145 at January 9, 2009 10:14 AM

1st 2 rounds @ 45#, next 6 @ 35#, last 2 @30#



Wow. That hurt, and I'll hurt tomorrow too. Almost lost a callus on the very last rep.

Comment #568 - Posted by: Michael m/46/5'9"/175 at January 9, 2009 10:19 AM

ended up doing about 60 pull ups. Did 3x25, then finished first round, but just nothing there. Didn't expect much more not doing much for the last two months except run. Later ran 6 at 42.

Comment #569 - Posted by: Derek at January 9, 2009 10:20 AM

Steve M/46/172

100 pu 17:23

Comment #570 - Posted by: steve at January 9, 2009 10:30 AM

as rx'd:
10 rounds
26 sets

Comment #571 - Posted by: Michael Weidner 5'11''/162/34 at January 9, 2009 10:51 AM


Proud to say that I did as RXed.

Not proud of the number of sets: 34

Did it is 33:50

It was an odd type of pain. More frustration then discomfort.

Comment #572 - Posted by: dem5f at January 9, 2009 10:55 AM

as rx'd


18 sets

Comment #573 - Posted by: Augie 73 at January 9, 2009 10:58 AM

25:11 @ 25# weighted;jumping vice kipping on last five rounds

Comment #574 - Posted by: jek-m/36/66"/165# at January 9, 2009 11:21 AM

Did 8 rounds in 8 sets.



Comment #575 - Posted by: Ian M at January 9, 2009 11:23 AM

my grip failed me. I couldve maybe finished if my grip didnt totally freeze up. Could only do 5 rounds. as rx'd 16:38 14 rounds.

Comment #576 - Posted by: Multibomber m/27/170 at January 9, 2009 12:03 PM


38:23 in 39 sets

Pretty much quit going for a good time after the first few rounds. Was pretty ridiculous.

Comment #577 - Posted by: Corey at January 9, 2009 12:14 PM

3(5), 5(A10), 7(A15)
6 rds
25:37 21 sets

Comment #578 - Posted by: yannix at January 9, 2009 12:37 PM


35 rounds


Comment #579 - Posted by: amped at January 9, 2009 12:41 PM


Loved this WOD and have been practicing weighted pull-ups.

40# DB (no 45# db)

21:00 flat

15 total sets

first 5 rounds unbroken, last five rounds split into weighted set and unweighted set (doing strict and kipping 5/7 in one set)

Comment #580 - Posted by: dcostolo at January 9, 2009 12:46 PM

Scaled weighted pull-ups to 10#DB. All weighted pull-ups were with a kip. Strict PUs were the hardest. TONS of rest between.

7 sets at 42:49

Finished the last 3 sets all broken up at 52:14. That was a tough-y.

Comment #581 - Posted by: JENNY O. 37F/130# at January 9, 2009 12:52 PM

What a great workout. Had to do a lot of subs b/c I suck at pullups but my arms are spent none the less.
30 rounds
3 reps 45# jumping pullups
5 reps kipping/jumping pullups
7 reps band assist pullups


Comment #582 - Posted by: Bells M/6'1"/210 at January 9, 2009 12:54 PM

I should have scaled the 45 lb pulls later in the game since form suffered.
22:07 with 43 tries

Comment #583 - Posted by: mhollis at January 9, 2009 12:59 PM

got into round 8, after the weighted pullups when the palms shredded & that was that. i was at 33 minutes. i had taken 30 sets.

and, though i started at 25# (thought that was do-able b/c my 1RM for a weighted pullup is 45), I was obviously deluded & dropped to 15# after round 1.

this was as wicked as i thought it would be. the f-bomb doesn't accurately cover it. strangely, no doms 1 day later.

Comment #584 - Posted by: Spider Chick at January 9, 2009 1:30 PM

10x rds, 30x sets

had to drop from 45lbs to 35lbs, to 0 lbs by the 3rd round and had some fingers rip... ouch. gloves next time.

Comment #585 - Posted by: DoitUP 23/m/5'10"/170 at January 9, 2009 2:50 PM

5 sets

Completely Died!

Burnout 95 lbs

Comment #586 - Posted by: MWS at January 9, 2009 3:25 PM

m 41 / 215 lbs / 6'5"

did 3 rounds in 30 minutes of
3 - 45lb pu ... sort of, at least made some upward progress on each while holding the weight.
5 - kipping pu
7 - high jumping pu

touched the ground after almost every rep.
then did 2x10 reps of lat pull downs with 90 lbs and 2x10 reps with 80 lbs

good workout! next time, maybe i'll finish.

Comment #587 - Posted by: roberth at January 9, 2009 3:26 PM

did 45 for the first two rounds
then 35 for two
finished off the rest with a #20 for time of 38:30
and my hands are trashed

Comment #588 - Posted by: philfsj at January 9, 2009 3:39 PM


Day #1 of my 50% week.
I did five (5) sets with a two (2) minute rest between sets.
Sets #1, #2, & #3 were with 45lb. D-bell and were unbroken
Sets #4 & #5 were with 30lb. D-bell and were broken by type of pull up.

Still was incredibly tough. I can not fathom doing this as Rx'D without coming off of bar at all.

Comment #589 - Posted by: bs2103 at January 9, 2009 4:30 PM

8 sets , 19:40

Comment #590 - Posted by: sg 29/6'2"/180 at January 9, 2009 4:40 PM

m/37/174 (Zone is working?)

Scaled to 25lb on the weighted. Did the first round unbroken. The second round in 4 sets and on the third round I could not even get the weighted reps up to the bar. Dropped it and did the 5/7 portion on rounds 3-10. Didn't track the sets after that. 126 pullups, 56 of them weighted/deadhang. 'Nuff for one night.

About 28 minutes.

Comment #591 - Posted by: Scott Andresen at January 9, 2009 4:51 PM


1-3 45lb
4-10 25lb

31 sets

cool down
30 burpies x 1:15
15 burpies x 0:37

1st week of CF, and I have to say I love it! This was a fun and interesting day

Comment #592 - Posted by: coop1790 at January 9, 2009 5:07 PM

As RXed.
31:20 (give or take a few seconds, as I had a hard time raising my arm) :)

Comment #593 - Posted by: Switchback (M/36/6'0"/205lbs) at January 9, 2009 5:14 PM

15.56. 20,sets.
1st ,3 rounds @ 20k, 1 set per round,rounds 4,5,6,
@ 18k,2,1,&3 sets,rnd 7 @ 16k, rnd 8 @ 14k,rnds
9 & 10 @ 12k.
absolute killer,grip went 1st,then i siezed up on the weighted pull-ups,strict pull-ups,slowed almost to a stop,kipping ones, i was just trying to stay on the bar,4 reps to go ,massive callus ripped and blood started pissin everywhere,
actually popped and i fell off the bar wondering what had happened.my hands are still sore from
the pull-ups a day later.

Comment #594 - Posted by: Pedro Barrera,Scotland at January 9, 2009 5:16 PM

5 rounds for time of:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Time: 17:48

Comment #595 - Posted by: jgebbie M/36/5'11"/204 at January 9, 2009 5:25 PM

5'10/male/195/24yrs old
today i did:

4 sets 185# bench x 10, 6, 6, 5
2 sets 30# med ball bench throws
1 set 135# bench x 18


6 sets of:
3 weighted pullups 30#
5 strict pull ups
7 kip-ups


1 set of 10 kip-ups

Comment #596 - Posted by: Kai Lawrence at January 9, 2009 5:46 PM


first 2 rounds with 50lb weighted pu's, rest done with 35lb

31 sets and 43:25

Comment #597 - Posted by: JohnFahn at January 9, 2009 5:49 PM


Was traveling this week so a day behind.

18:25 and 28 sets

Comment #598 - Posted by: Mike in RSM at January 9, 2009 6:00 PM

Unable to do weighted pullup even with 15#! That sucks ass... Instead of Rx'd workout I did 100 pullups on gravitron with increasing assistance.

15 sets, 21:41

Lots of progress to be made in this area!

Comment #599 - Posted by: Gene at January 9, 2009 6:15 PM

Friday, January 9, 2009

Jodi (F/30/110)

used 25#

Time: 22:53

Had a few distractions...could have done it a bit faster but the breaks were welcome. haha!!

Had some great company tonight including Lisa and Mike Ray, Jolie Gentry, Rob Miller, and Todd Widman. Was awesome to have them visit our gym and hang out with the crew.

Comment #600 - Posted by: Jodi Bainbridge - CrossFit Fredericton at January 9, 2009 6:43 PM



Comment #601 - Posted by: jdisch at January 9, 2009 7:18 PM


Did not finish a complete set until round six and then probably still cheated some on my form. From there on, had to scale reps- 2 45 lb, 3 deadhang and 5 kipping and still broke each set.
Damn, that was tough.


Comment #602 - Posted by: Chad Bakken at January 9, 2009 8:06 PM


Jump rope 400 singles
5x5 HSPU


I was a bit confused on how the scoring worked. I finished the entire workout in about 20 sets, but I didn't keep real score.

Comment #603 - Posted by: B Shaw at January 9, 2009 8:25 PM


15lb, sub jumping pull ups instead of Kipling due to low bar.

Many, many broken rounds. 22:14

Comment #604 - Posted by: Beckjhong at January 9, 2009 8:42 PM

This one was ugly
done on 090108
First 2 rounds done in 2 sets in 4 minutes with 37lb dumbell.
After that got rid of the weight and 8 strict and 7 kipping for only another 3 rounds in 6 sets at about 10 minutes.

Comment #605 - Posted by: jon h - M/47/145 at January 9, 2009 8:44 PM


as rx'd 20:31

Comment #606 - Posted by: Kevin S. at January 9, 2009 8:59 PM

first three rounds with 1 pood Kettlebell
last 7 with 10# plate
34 minutes
lost count of sets?

Comment #607 - Posted by: ELo at January 9, 2009 9:12 PM

This one sucked! All sets broken and mostly kipping.
Four rounds for time of:
3 Weighted Pull-ups, 25 lb first round, 10 lbs for rest
5 Strict Pull-ups (sometimes)
7 Kipping Pull-up

Comment #608 - Posted by: peejay2 at January 9, 2009 9:39 PM

OOPs! Forgot the time: 19:00

Comment #609 - Posted by: peejay2 at January 9, 2009 9:41 PM

first time doing this workout, performed as rx'd.


Comment #610 - Posted by: vtam at January 9, 2009 9:46 PM


10 Rounds for time of:
-3 weighted pull-ups, 45#
-5 strict pull-ups
-7 kipping pull-ups

Used a weight belt and chain for the 45pound plate. Had to stop and remove weight and belt after, and before each set of weighted pullups. Did the deadhang and kipping pullups without getting down. I found the time to take the belt and weight on and off was just right to rest and keep fresh for the next round.

Time: 16:08 with 20 reps/breaks.
Had a good day all in all. :-)

Comment #611 - Posted by: Matt A at January 9, 2009 9:50 PM


This one was messed up. I can't for the life of me figure out how to hold a dumbbell between my legs and this was just awkward. So, I said screw it and did weighted pull ups instead.


Maybe next time I'll read the message boards and use the belt for the WOD or something. Still love CrossFit, just have to make stuff up sometimes.

Comment #612 - Posted by: Alex at RMC at January 9, 2009 10:13 PM


45lbs first 2 rounds
30lbs next 1 round
15lbs next 3 rounds
No weight last 4 rounds

22 sets

I need to do more work on strict pullups. My body got used to kipping. I used to do 36 strict... need to get back to that.

Comment #613 - Posted by: Benny Bad Penny at January 9, 2009 10:15 PM

3 weighted, 5 strict, 7 jumping (subbed for kipping pu)

First set weight: 25lbs
Sets 2-10: Weight: 15lbs.
Later sets broken up


Comment #614 - Posted by: crystal hammer F/25/125 at January 9, 2009 11:05 PM

about 45 minutes, and about 70 sets, I'd say. Kindof a joke. First 6 45lb, then 25 lb.

Comment #615 - Posted by: mckleroy at January 9, 2009 11:42 PM

CFWUx3 (no PUs)
18 sets, 32 mintes, 6 sets with 45 lbs 4 sets with 30 lbs
first two sets complete no break, last 8 sets broken after 3 wieghted pullups and 2 to 3 strict pullups.

Comment #616 - Posted by: Doug at January 10, 2009 12:17 AM

I only managed 2 full rounds. Rounds 1 and 3. This one was a lot tougher than it looked. After round 5 I completed 2 sets of 5 strict and 7 kipping. Rounds 8-10 were 7 kipping PU's. Total time was 11min. Joe

Comment #617 - Posted by: Joe Casale at January 10, 2009 12:34 AM

Yikes! I missed this one... looks like this + 5k run.... I might just meet Pukey yet!


Comment #618 - Posted by: DirtyCurty at January 10, 2009 1:54 AM

I did this one where I quit after dropping from the bar and called that the end of the set. My bad. At Cobra.

Weighted - 3,3,3,3,3,3,3,3,2,0 =26
Strict - 5,5,5,3,3,3,3,0,0,0 =27
Kipping - 7,1,1,0,0,0,1,4,4,5 =23

Did what I could - total of 76 pullups.

Comment #619 - Posted by: jongb at January 10, 2009 2:49 AM

I failed miserably.

went till exhaustion on all sets. Then jumping, then assisted pull up machine. Kept going till I finished approx 100 pullups.

Pull ups always been my nemisis.

Comment #620 - Posted by: phaedrus at January 10, 2009 4:19 AM


As Rx'd. 25/24:16

Comment #621 - Posted by: denob at January 10, 2009 5:26 AM

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

total sets 30
did 3 w p up chin grip had to use rod around waist to hold weight
5 s p up chin grip
7 k p up pull grip
time 11min 44 sec

5min rest followed by
3 rounds 800m run
50 chin ups to time 18min 57 sec

Comment #622 - Posted by: stephen at January 10, 2009 6:20 AM

25 minutes, 26 sets

on last five rounds, subbed 5 strict pullups for weighted pullups, so did 10 strict and 7 kipping.

Comment #623 - Posted by: MJS at January 10, 2009 6:44 AM

1st rx'd unbroken
2nd rx'd in 2
3rd rx'd in 3
4-8 scaled down to 25pounds broken in 3
9,10 scaled down to 25pounds broken in 4

Comment #624 - Posted by: ccfeldt at January 10, 2009 6:44 AM

24:27 in 28 sets. That was HARD.

Comment #625 - Posted by: Clippa at January 10, 2009 7:49 AM

As Rx'd but without time 14 sets

1-5: one break
6,7,8,9: two breaks
10: One break

Comment #626 - Posted by: *Oliver AA* at January 10, 2009 7:57 AM


jumping heaves instead of kipping due to crappy unstable kabul chin up bar

Comment #627 - Posted by: Laurence of Arabia at January 10, 2009 8:10 AM

2 rounds
70 more neg resistance pullups

Comment #628 - Posted by: rjg26 at January 10, 2009 8:39 AM


Performed half this WOD, then the 5x5 FS WOD.

Scaled weighted pullups down to 25lb DB.

14:10, 18 sets

This one was tough.

Phil 4:13

Comment #629 - Posted by: EricB in IL at January 10, 2009 8:56 AM


As rx'd. That was hard.


43 sets

Comment #630 - Posted by: Antun Karlovac at January 10, 2009 10:37 AM

time: 23min 24 sec

Had to bump down to 25 lbs after 5th set, havent had much experience with the weighted pull ups yet. Time would have been a little faster but my trainer decided to kill a bird that got into the gym around the 8th set...bit of a distraction, I think he gets frustrated when I do crossfit and not his workouts, haha.


Comment #631 - Posted by: Nick at January 10, 2009 11:02 AM

Catchup WOD - 10 rounds, 30 sets, 25.20. Started w 40, made five rounds, then two at 25, 3 at 15. Should use 30 next go. Awesome, humbling WOD. Paul

Comment #632 - Posted by: Apolloswabbie 6'2" 202 44 at January 10, 2009 12:13 PM

subbed 35lb. KB for weight. So many sets I didn't count. 27:05. m/34/205/6'1

Comment #633 - Posted by: Josh G at January 10, 2009 12:27 PM

45#-2 rounds
30#-5 rounds
20#-3 rounds
didn't count sets

Comment #634 - Posted by: E5fyrman at January 10, 2009 12:50 PM

Completed 4 rounds
-used 40lb dumbell
-all rounds w/out letting go of bar
-forearms extra swollen

Comment #635 - Posted by: fishnhat at January 10, 2009 12:55 PM

8 rounds
20lb db

Comment #636 - Posted by: Nobbe at January 10, 2009 1:22 PM

Could only complete 5 rounds, with 35lbs instead of 45lbs, and with the use of exensive rest; first round unbroken, but then, it took 25 sets to finish half of the rx'd workout!!!! In 29:24 might I add... Ah well, already knew pull-ups were a weakness of mine. This simply confirms it. That's what happens when you're all legs :-)


Comment #637 - Posted by: Éric Lépine at January 10, 2009 1:38 PM


Comment #638 - Posted by: EJ at January 10, 2009 1:39 PM

That was humbling. 1 round 9 incompletes cant raise hands above navel.

Comment #639 - Posted by: Allie (guy) at January 10, 2009 2:00 PM

Mod'd with 35 lbs
20 sets, 27:34

Comment #640 - Posted by: Dave F. at January 10, 2009 2:12 PM

That was painful scaled to 10kg
35mins in about 35 sets

Comment #641 - Posted by: K Stone at January 10, 2009 2:51 PM

7 rounds with 16 sets at 24:35 before a slight twinge in right shoulder suggested I stop. Used 45# in rounds 1 & 2 and 25# in sets thereafter.

Comment #642 - Posted by: Brendan Sonnichsen at January 10, 2009 3:00 PM


Done 1/10

AMRAP 20 Min. (all I had)

3 Weighted PU (45-40-35-30-20-20-20)
5 Dead Hang PU
7 Kipping PU

7 rounds at 19:48 (105 PU total)

Comment #643 - Posted by: bingo at January 10, 2009 3:22 PM


your friggin kidding me, right? it was a joke on our friend Dutch... The cop is one of our trainers... he was not arrested.

Geezzze! Get a since of humor!

Comment #644 - Posted by: tucker at January 10, 2009 4:31 PM


3 Weighted PU 20,20,20,10,10,10,10,10,10,10
5 Dead Hang PU
7 Kipping PU

10 Rds 150 total PU's

Comment #645 - Posted by: Ssscaler at January 10, 2009 6:15 PM

15.50 12 sets as rx'd

Comment #646 - Posted by: Rosy in Atl at January 10, 2009 6:16 PM


scaled this one:
2 weighted pullups, 35 lb. on rds 1-4, 25 lb. on rds 5-10
3 strict pullups
5 kipping pullups

time: 18:45
sets: 10

ripped my calouses on round 9. Yay!

Comment #647 - Posted by: MJ at January 10, 2009 6:23 PM

Brushed the snow off my outdoor grip trainer for this one. A beautiful January day at -3 C.

10lb weight for the weighted pu's. Lost count, and forgot to stop the timer when finished! I was approximately 40 mins, completed 6 rounds, usually only dropping off the bar at the end of a set. Need to bring paper & pen next time to get more specific.

Comment #648 - Posted by: Jeff in the Park at January 10, 2009 6:48 PM

~10 minutes of this and my elbows gave up. Probably shouldn't have done it after climbing the night before, but hey...

Comment #649 - Posted by: Tim T at January 10, 2009 7:46 PM

19:27 w/ 44 total sets

Subbed 3 weighted pulls/9 kipping

Comment #650 - Posted by: enovak at January 10, 2009 8:27 PM

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

31:00/34 sets

Comment #651 - Posted by: Louis Herrera 50 70" 182 at January 10, 2009 8:51 PM

100 pullups in 20:22 (25 straight, 25 with 55 lbs, 50 with 85 lbs of help)

Comment #652 - Posted by: BWJ at January 10, 2009 9:59 PM

male 29/63kg/166cm

As rx'd 22:31 with 25 sets. My hands are ripped to bits.

Comment #653 - Posted by: Aussie Chris at January 11, 2009 12:46 AM

Got about a third of the way with no weight in 20 minutes with several sets.

Comment #654 - Posted by: Jross at January 11, 2009 6:24 AM

as rx'd
30 min, 24 sets
sucked badly!!!

Comment #655 - Posted by: Troy at January 11, 2009 7:57 AM

(Completed 1/9)

25:37 in 39 sets

Starting in round 5, had to go to "partials" on the weighted pull-ups (2/3 ROM declining to 1/3 by the end). Next time, bring 35s and 25s to scale down as needed.

Comment #656 - Posted by: Josh Uri/M/31/6'2"/195 at January 11, 2009 9:05 AM

scaled down to 5 sets

set 1 - 45 lbs
set 2 through 5 - 30 lbs

Mixed in some chin ups and mixed grip when the arms were failing.


finished off with 50 pushups.

Comment #657 - Posted by: JrJordan at January 11, 2009 9:06 AM

30 or 31 sets
had to scale to 35# after 5th round

Comment #658 - Posted by: Shawn at January 11, 2009 9:32 AM

Ten rounds for time of: (four rounds)
3 Weighted Pull-ups, 45 pounds (30)
5 Strict Pull-ups
7 Kipping Pull-up
(Ran 400m between each set)

Comment #659 - Posted by: SailorDanMSU at January 11, 2009 10:03 AM


40:05 Rx'd
32 Sets

Comment #660 - Posted by: Daniel OBrien - My Results at January 11, 2009 11:55 AM


40:05 Rx'd
32 Sets

Comment #661 - Posted by: Daniel OBrien - My Results at January 11, 2009 11:55 AM

18 sets
10 rds of
1 w/ 45 lbs-2nd 5 w/ 25 lbs
2 strict
4 kips

Comment #662 - Posted by: homerba at January 11, 2009 11:55 AM


Wow what a tough WOD. Just glad to have finished this one (even though it was not as rx'd).

sets 1-3 45#
sets 4-6 35#
sets 7+ 25#

25 sets

Brandon H:

ripped 4 calluses. nasty...

sets 1-3 45#
sets 4-6 35#
sets 7+ 25#

21 sets

Comment #663 - Posted by: headonkey at January 11, 2009 12:00 PM

wod as rx'dish

used a #30 DB
Sets: 22
Time: 27:49
use more weight next time and move quicker. wasnt concerned with the time just wanted to get good ROM.

Comment #664 - Posted by: Sam L at January 11, 2009 1:33 PM

this was one of the toughest workouts i have ever done. each set was broken, and i was never able to stay on the bar for all 15 reps.

45lbs for the first 2 sets
20lbs for the third set
10 for the fourth set
110, 120, 140 on the pull assist machine for the last 6 sets.

Comment #665 - Posted by: ryan c at January 11, 2009 2:23 PM

OK, this was just plain pathetic :-) Sloppiest WO I've had yet ...

Scaled weight down each time I could no longer get chin over the bar.


Total 10 rounds, 25 sets in 32:46.

Comment #666 - Posted by: Harpo m/41/5'7"/145 at January 11, 2009 3:27 PM

Loved it

40lbs first 5 35 last 5 30:09 19 sets

Comment #667 - Posted by: strad4 at January 11, 2009 4:02 PM


Comment #668 - Posted by: pgsponge at January 11, 2009 7:30 PM

done 1/8/09


breakfast: run 45 minutes = 6 miles


WOD: 30# db for weighted pull-ups
time = 30:14
sets = 27

Comment #669 - Posted by: cleverhandz at January 11, 2009 8:31 PM


22:39 (55 sets)

On smith machine. first 4 rounds were as Rxd. from 5th round on kept toes on floor for strict and kips. Hands are now pretty torn up.

Comment #670 - Posted by: bearcat at January 11, 2009 11:06 PM

TSCHANZY 46M 166 5'9"
Yesterday was a rest day. Did the workout below as rxed in a total of 12 sets. I had to break up the last two. I was barely able to do the weighted pull ups on those sets. I forgot to time myself.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

You may be disappointed if you fail, but you are doomed if you don't try.
Beverly Sills (1929 - )

Comment #671 - Posted by: mtschanz at January 12, 2009 12:41 AM

This WOD was my worst ever.

Made it through only one set as RX'd.

Cheated through it thereafter.

Needed spot on DHs.

16 mins

Need to work on weighted pullups!

Comment #672 - Posted by: ds (m/35/175/69") at January 12, 2009 1:46 AM


Rounds 1-6 As RXd
Rounds 7-10 w/20lb dumbell

lost count of sets but it took at least 25. Only did the first round unbroken though after that it was about 3-4 sets per round.


Comment #673 - Posted by: chris church at January 12, 2009 4:31 AM


1st set did with 25lbs. From there on out it just got pitiful. Eventually, say round 4 I went to 5 underhand deadhang pull-ups and 7 overhand kipping pull-ups until I couldn't do any more.

after this did next days WOD...front squats..mo' betta

Comment #674 - Posted by: b.ray 35/m 6'1/190 at January 12, 2009 4:45 AM


as rx'd, but used rings for kipping pullups.



Comment #675 - Posted by: rowcoach at January 12, 2009 5:18 AM


heavily scaled... 10 rds of:

1 weighted (7.5lbs)
3 strict
5 kipping

25:48 (did not keep track of sets)

Comment #676 - Posted by: heazza at January 12, 2009 5:20 AM

Ran 7 min hill program
only 2 broken sets #35, then #25
Get it next time

Comment #677 - Posted by: JasFfc f/57/120/5'8" m/53/215/6'3" at January 12, 2009 5:54 AM

15:34 to do 150 pullups, did at home and did not have weight so did combo of dead hang, and kipping pullups. Also played with different grip positions (under, over, over/under).

Comment #678 - Posted by: Brandon C at January 12, 2009 7:05 AM

didn't have enough time to complete 10 rds
8 rds, 27 sets, 32:24

I need to work on pull ups!

Comment #679 - Posted by: Lando at January 12, 2009 7:34 AM

Only time for 9 rnds:
38:08 - I think 29 sets...lost count a bit.

Comment #680 - Posted by: DJF M/38/5'8"/166 at January 12, 2009 8:24 AM

scaled to 10kg weighted pull ups each round
(first round unbroken @ 20kg)

27.52 (37 sets)

Comment #681 - Posted by: Zeb G at January 12, 2009 9:11 AM

26:14, subbed 35# DB after the second round.
I did not keep track of sets.

Next time I will use the 45# DB all the way through.

Comment #682 - Posted by: soccerman/22/180/6'-- at January 12, 2009 9:33 AM

First 2 rds unbroken...completed the remaining 8 broken.


Comment #683 - Posted by: themken at January 12, 2009 11:23 AM

used 30 lbs

34:41 rotating between 4 people on the pull up bar.

Comment #684 - Posted by: katon at January 12, 2009 12:03 PM

Tough WOD. Can't kip yet.

Ten rounds for time of:
3 Weighted Pull-ups, 20 kgs.
5 Strict Pull-ups
7 Jumping Pull-ups


Comment #685 - Posted by: Dave in Munich at January 12, 2009 2:05 PM

sub 25# weight; had major difficulty getting all three reps in the last few rounds

Set number at least mid 30's, but lost track


Comment #686 - Posted by: Brad 33/M/210/74" at January 12, 2009 2:14 PM

About three weeks into crossfit. This is the first WOD I just simply could not complete. Had to give up on the 45lb dumbbell halfway through, just did 8 x deadhang for the rest. Took me about 20-25 minutes, was not precise about time (I'm just trying to get through right now).

My kipping sucks. That is killing me. I didn't know I was supposed to stop sets/rounds when touching down, so I was kipping 1-2 at a time, then popping off and back on the bar. My hands are all blood blisters.

Cool workout though.

Comment #687 - Posted by: David Goldsmith at January 12, 2009 3:22 PM


ok, alot of questions... when i finish a round does it allow me to break and therfore not count as another set? if so...

i did it in 24 sets and in 22:50 as rxd

if not 33 sets and 22:50

tried not to break much,

Comment #688 - Posted by: skichiiwa at January 12, 2009 3:50 PM

1st - unbroken
2nd - 8th no wt, rounds broken into various sets
9th & 10th - 20 #'s broken rounds

31 minutes; sets - 27ish?

Comment #689 - Posted by: Gunnar M/37/185/6'1" at January 12, 2009 4:36 PM

Used 25lbs dumbbell on weighted pullups. My hands are RAWWWW!



Comment #690 - Posted by: jbutt at January 12, 2009 5:40 PM


@ home, subbed 40# DB tween ankles, 19:52. Couldn't believe how much strength I had lost after 1 round. Thank you again Coach for such a wonderful program. I'm All-In : )

Comment #691 - Posted by: Mad Max at January 12, 2009 6:33 PM


Subbed 25 db for 45. Otherwise as rx'd.

38:35 in 25 sets.

1st round was the only unbroken full round. Kipping PU were never broken.

Comment #692 - Posted by: Andy A at January 12, 2009 6:55 PM


about 26:00 in 27 sets

Comment #693 - Posted by: Eamon at January 12, 2009 9:04 PM


20:46 Changed to 35# after rnd 5.

Comment #694 - Posted by: TheTimmy at January 12, 2009 9:13 PM

25# DB
11 rounds

Comment #695 - Posted by: Jeff & Charity @ CFSnohomish at January 12, 2009 10:13 PM

Did a modified "Puppies" version from Brand X (5 rounds of 5 assisted pullups, 10 practice kips--did 70lb pulldowns for assisted pull-ups because of lack of gravitron or bands).


Man, was this brutal on the fore-arms. I feel like I just went rock climbing. :)

Comment #696 - Posted by: Carrick f/135/5'7"/26 at January 12, 2009 11:16 PM

2 Complete Rounds before failure
-Need alot of work on wieghted p/u.

Comment #697 - Posted by: JLP at January 12, 2009 11:56 PM

28:38. 30 sets. Use belt to hold dumbbell around feet.

Comment #698 - Posted by: Xman at January 13, 2009 7:01 AM

as rx'd

26 minutes, 23 rounds

Comment #699 - Posted by: matt at January 13, 2009 10:46 AM

Still can't do regular pull ups, but down to only 20# assist on Gravitron machine so did wod as follows
10 rds of
3x 20# assisted pullups kipping
5x 40# assisted pullups kipping
7x 70# assisted pull ups kipping

don't know what to do to get to do one unassisted pull up. help.

Comment #700 - Posted by: Mili E7 F/43/5'5"/160/ start date 7/18/08 at January 13, 2009 2:54 PM

Very challenging workout. I had to scale to 25 lbs. It still took 32:20. I worked the snatch and heavy deads prior so that may have slowed me down a bit. Will work weighted deadhangs going forward.

Comment #701 - Posted by: Smithy/m/48/5'10"/163 at January 13, 2009 3:33 PM

as rx'd
made 7 rounds till I tore a quarter size callus of both hands. game over!

Comment #702 - Posted by: SitkaRS709 at January 13, 2009 6:03 PM

30 lb weight, 20:15, 29 sets

Comment #703 - Posted by: CK at January 13, 2009 6:41 PM

Gnarly workout! Got this one in 33:42, it took me 49 sets. Left a lot of blood on the bar, and torn a wicked chunk of skin off my hand. Another day in paradise...

Comment #704 - Posted by: john20_arkansas at January 13, 2009 7:42 PM

23 minutes, 25 sets

*modified weight for weighted pullups

(round) weight - #sets
(1) 25# - 2
(2) 25# - 3
(3) 35# - 3
(4) 25# - 3
(5) 20# - 3
(6) 20# - 2
(7) 20# - 2
(8) 20# - 2
(9) 20# - 2
(10)20# - 3

Comment #705 - Posted by: nicdeep at January 13, 2009 9:15 PM

couldn't even come close to Rx'd work out.

Did 60 pull ups, whatever way I could :) 1st time I managed to do dead hang pull ups though

Comment #706 - Posted by: srd at January 14, 2009 11:23 AM

took a pass here. sore neck.

Comment #707 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at January 14, 2009 2:21 PM

Did this WOD at home in my lil box.
Scaled the PCs

Subbed Dips with chair dips.
No time but kept up a steady unbroken pace.

Did my first ring dips last night during fundementals class with Mark and Sharon at Crossfit Myrtle Beach. In a few words those things suck! Good Stuff!

Comment #708 - Posted by: rbyrn at January 14, 2009 2:23 PM

All we have are 40# DBs, didn't shoot for time as much as trying to get as many complete rounds without breaking,

2 rounds unbroken, 40 total sets 35:38

next time I'll focus more on time,

Comment #709 - Posted by: dan colson at January 14, 2009 4:45 PM

7 rds in 26:15
had to drop to 25lbs after 2nd rd
had to wait on the pullup bar several times, but still a smoker with the rest.

Comment #710 - Posted by: Tim- Pacific Grove at January 14, 2009 7:42 PM

Ten rounds for time of:
3 Weighted Pull-ups, 12.5 kilos
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 12.5 kilos dumbbell between the legs above crossed ankles
and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.

Cool, that was the original plan, BUT as I found out very soon this WO was not doable for me. Did first Rd on my own,
second with help, third had to drop down to 10, fourth to 8, fifth 8, sixth 5, seventh 5. All Rds with an assistance:-( and my palms are a big time sore.
That was one of the hardest WO's I have ever done. WOW, that means I have to get my chins better:-)

Comment #711 - Posted by: Alenka at January 15, 2009 1:27 AM

Crossfit warmup

WOD: I used 35 lbs and tried to do them all unbroken thinking that when I fell off that would be the end of that round and I would start the next one. I tried switching to kips when I could not do 5 strict pull ups.

I figured the idea was to keep battling with pullups each round, switching to put more in. So that is what I tried to do.

1. 3-5-7
2. 3-4-4
3. 3-4-2
4. 3-3
5. 3-2-4
6. 3-2-2
7. 3-
8. 3-0-5
9. 3-0-3
10.3 Rest 5 Rest 7

Total pullups
CFWU = 30 kips
weighted= 30
strict = 20
kips = 27
Total = 107

Time was approximately 23 minutes.

Comment #712 - Posted by: Karsk M 55 yo 5'9" 180lbs at January 15, 2009 10:21 AM

I had a feeling this was brutal and it totally exceeded my expectations.

AL - 15:58
1. As Rx'd
2. 3 weighted and dropped
3. Stopped doing the weighted and did the strict and kipping with broken sets just to get a workout in for sets 3-10.

Taylor - 20:00
Same as above.

Comment #713 - Posted by: Ukkrew at January 15, 2009 1:08 PM

Well, let me amend my post now that I understand the set concept on this workout.

Same as above with 18 sets.. Not sure how many my buddy had.

Comment #714 - Posted by: Ukkrew at January 15, 2009 1:14 PM

8 rounds. 31 sets. 35:40.

25# DB for weighted pull-ups.

Comment #715 - Posted by: PatS at January 15, 2009 1:39 PM

20:27 as Rx'd. Only 1st set unbroken.

Comment #716 - Posted by: Tito M/29/6'2"/200 at January 15, 2009 7:12 PM

10 rounds
1/2 - 45 lbs
3/4 - 40 lbs
5/6 - 25 lbs
7/8 - 20 lbs
9/10 - no dumbell
Had to get off bar between sets.

Comment #717 - Posted by: chris at January 16, 2009 7:16 AM


4 rounds with 10 dips between

Comment #718 - Posted by: Gvan at January 16, 2009 10:01 AM

Wow! That hurt! I thought I was stronger on my pull ups than that!!
Done with 45lb Kb
24sets Too many sets
Done at Coastal non taped bar.

Comment #719 - Posted by: SAJ/m/30/175/CFcoastal at January 16, 2009 11:54 AM

1/2 - 25 lbs
3/4 - 15 lbs
5 - 10 lbs
6/7/8/9/10 - 5 lbs

30 sets. 40 min.

Comment #720 - Posted by: hkc m/26/5'6/155 at January 16, 2009 2:48 PM

No WOD - acute bronchitis.

Comment #721 - Posted by: rebar at January 16, 2009 3:43 PM

NoWOD - acute bronchitis.

Comment #722 - Posted by: rebar at January 16, 2009 4:01 PM

Had to modify this one due to the fact I can not do a traditional pull-up yet.

10 rounds for time:

8 jumping pull-ups
8 100-lb Lat pull-downs


plus 75 sit-ups afterwards.

Comment #723 - Posted by: KFD26 at January 17, 2009 10:10 AM


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

48, yes 48 rounds
Couldn't get good dumbbell positioning for weighted PU. No partner to help.
Rounds for weighted PU:
Flapper on left pinky calus.

Comment #724 - Posted by: jrm at January 17, 2009 11:24 AM

39, 33 sets, went to 25 lbs for last four sets

Comment #725 - Posted by: rawhide at January 17, 2009 6:57 PM

subbed weighted pullups (7x1; supinated grip)

40, 45, 50, 52.5, 55, 57.5, 60

Comment #726 - Posted by: Manchild at January 18, 2009 9:27 AM

wow, i failed this one miserably...

started with 45lb(1st set), then to 35lb(2nd set), finished off the rest with 25lb:

failed on sets 2, 3, 6, 8, 10. all failures where into the kipping portion.

Comment #727 - Posted by: Mike m/34/5'10"/180lbs at January 18, 2009 10:15 AM


humbling...26:40 took 43 sets. had to switch from 45#DB to 45# belt in order to get the weighted pullups.

Comment #728 - Posted by: MoGreene at January 18, 2009 10:58 AM


46:08, 42 sets

Rd 1-3: 20 kg
Rd 4-7: 15kg
Rd 8-10: 12.5kg

Not proud of the rep quality

Comment #729 - Posted by: pz at January 18, 2009 7:49 PM

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds ( 45 pounds for first five rounds, then 35 for two, and finally 25 for three)
5 Strict Pull-ups
7 Kipping Pull-up

Total- 150 pull-ups
Total time- 45 minutes

Comment #730 - Posted by: Josh at January 19, 2009 12:10 AM

5 rounds
Started with 25, but dropped to 15 on round 3.

Plan for next time: start with 15 and try to get through it all.

Comment #731 - Posted by: mws at January 19, 2009 3:47 PM

1st set did 3 strict, 5 kipping, 7 jumping
2nd set 3 strict 4 kipping
3rd set 3 - 3- 2jumping
4th set 3-2-1
5th set 3-4
6th set 3-2
7-10 2 strict pullups

Comment #732 - Posted by: spatterson at January 19, 2009 8:37 PM

we only did 5 rds.
we did not time it...
my grip is so weak from not being able to do anything with my shoulder....
haven't done pullups in a while
also did some back and bi's...normal gym stuff

Comment #733 - Posted by: al deezy [31/m/145] at January 20, 2009 5:02 PM

did 5 rounds CASUALLY...not sure how anyone could finish 10rounds in a reasonable time..tough stuff.

Comment #734 - Posted by: stinker [26/m/160#] at January 21, 2009 2:44 AM

33yom/210 lbs

This is the first crossfit workout I quit due to my lack of performance.
1st set as rx'd, came off the bar once. Started second set with a 45 then had to scale to 25. Even then I SUCKED. Did a total of only 4 sets. My hands and arms were toast. Ridiculously tough workout

Comment #735 - Posted by: kgw at January 21, 2009 1:58 PM


19:58 Had to go to 30lb DB for Round 9 & 10

Comment #736 - Posted by: David Miklos at January 22, 2009 10:44 AM

4 rounds 7:08
1 regular
2 kip
3 jumping

Comment #737 - Posted by: EdC at January 24, 2009 7:52 AM


untimed, just glad to complete.
Used the backpack method with 20lbs. Decreased to 10lbs beginning in the 6th round. Also resorted completely to jumping pull ups by the 7th or 8th round.

Comment #738 - Posted by: Thedueman at January 26, 2009 9:09 PM

I was just reviewing this WOD, I know I did this one in Arizona and it sucked but for some reason, I did not post, which I am getting bad at. But I did this WOD...

Have Fun, Train Hard,


Comment #739 - Posted by: Billy at January 27, 2009 8:18 PM

Pack version with variation to Rx'd

#35 db

Chin bar suspended by chains (it moves) kipping is difficult. Did jumping pull ups instead after round 2.

25.10 ugly.

Comment #740 - Posted by: Barber36 at January 28, 2009 7:08 PM

7 rounds 15 sets, stopped to tape up the tears after the 7th.
27 mins

pullups/ring rows
2 = 50

10 sets of 15 ring rows
21 mins

Comment #741 - Posted by: jmcneal at January 31, 2009 3:48 PM

Meyer- 25 sets 43:30
H- 10 set of pull ups=36
E-9 sets recorded 7-5-4-4-4-4-4-4-4
s-15 pull 15 push / 5
G-39 sets- rounds 7-10 jpu

Comment #742 - Posted by: Meyer at February 1, 2009 9:00 AM

Not as RX:

RD1-6 w/25LB DB (between ankles)
RD7 w/10LB DB
RD8 Unweighted
RD9&10 Unweighted Jumping PU's x 7 with negatives for Dead Hangs

24:00 Pretty wierd workout.

Comment #743 - Posted by: Greg/48/70"/205/3/17/08 at February 4, 2009 12:26 PM

w 45lb weight
Lord alone knows how many sets it took...

Comment #744 - Posted by: ac at February 6, 2009 8:11 AM

cfwu x 1
rds 1,2,4,5,7,8 completed
rds 3,6,9,10 failed

Comment #745 - Posted by: kcm at February 10, 2009 11:18 AM

at rx

21 sets

Comment #746 - Posted by: mark m/24/74"/205# at February 16, 2009 5:52 PM



Comment #747 - Posted by: Nicholas at February 23, 2009 9:56 AM


20 sets @rx

Comment #748 - Posted by: Razvan Mircea at March 5, 2009 7:13 PM

bw 165

subbed 24 lbs for 45

17:26, 30 sets

Comment #749 - Posted by: paulw at March 19, 2009 7:08 AM

as rx'd


much more than 10 sets

most of them were sets of 3 weighted
set 5 stict
set 7 butterfly
drink lots water, rinse, repeat.

guy next to me was doing "back and bi's"

Not sure what I was doing, somehow may have been the same (just in less time), wonder how many pull ups he can do.

I maybe wrong but not sure how good

straight barbell curls - 3 sets 12/10/8
e-z bar curls - 3 sets 12/10/8 plus 21's (remember those!!)
dumbbell curls
Then my favourite, one arm preacher dumbbell curls in front of the mirror.

his arms are gunna be HEEEEEUUUUGGGGE

Comment #750 - Posted by: liverpoolptdean at March 19, 2009 8:29 AM

12:40 as Rx'd
March 09

Comment #751 - Posted by: Rusty S. at March 19, 2009 8:54 AM


all as rx'd, ie. no rest during sets - used dip belt w/ 45lb plate instead of DB

22:07 = DONE! dont want to move anymore...

Comment #752 - Posted by: statue135 at March 19, 2009 1:45 PM


subbed for 20 pound dumb-bell


Comment #753 - Posted by: Logan at March 19, 2009 5:54 PM

3 strict
5 kipping

10 rounds in 17.24 minutes, 15 sets

Comment #754 - Posted by: Matthew Brubacher at March 20, 2009 7:42 PM


3reps 45lbs
5 strict
7 kipping
10 rounds
I didn't read the insrtuctions right!!

Comment #755 - Posted by: Chris C at March 20, 2009 7:44 PM

band pull ups
White, blue, green


Comment #756 - Posted by: shell at March 21, 2009 5:18 PM
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