January 30, 2009

Friday 090130

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 081119.

AshleyFirstMUp-th.jpg

Enlarge image

Ashley Westerheide, First Muscle-up - video [wmv] [mov]

Posted by lauren at January 30, 2009 4:15 PM
Comments

cool

Comment #1 - Posted by: Steven Willis (M/21/5'9"/170) at January 29, 2009 7:00 PM

WOW thats great

Comment #2 - Posted by: s'more at January 29, 2009 7:01 PM

Sweet workout and even sweeter pic!

Comment #3 - Posted by: Natalie f/21/5'2/135 at January 29, 2009 7:02 PM

Nice, time to give a run through with my new Puma H-streets. This I can handle :)

Comment #4 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 7:02 PM

love Nicole...and the wod

Comment #5 - Posted by: kg at January 29, 2009 7:02 PM

Great! Been looking at a max pullup WOD!

That is one nice midriff Ashley....

Comment #6 - Posted by: Ronnieboy at January 29, 2009 7:02 PM

Not sure if anyone else has posted this yet. My wife (who is not a big fan of CrossFit...yet) pointed this out to me. She found it on page #78 of "SELF" magazine (February 2009 issue)

"UP TO SPEED - When you're hankering for a little healthy competition, try Crosfit, a quickie class (less that 20 minutes) that has you race against the clock - and your classmates - through a combo of classic moves such as pull-ups and cardio. For locations and do-at-home video demos: Crossfit.com."

Comment #7 - Posted by: bs2103 at January 29, 2009 7:07 PM

Good video! Good Job Ashley

Comment #8 - Posted by: Bodyfit M/39/5'8"/182lbs at January 29, 2009 7:07 PM

Sitting here drenched in my own sweat after my encounter with a version of Elizabeth. Details posted in yesterday's comments.

Going out of town for a few days for a wedding, so may not post again for a couple of days - just want to say a big thank you to Bingo for everything over the last month.

It's not just the information that I valued so much, it's the entertainment value!

Comment #9 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at January 29, 2009 7:07 PM

reg. or kipping pu (3rd day in)

Comment #10 - Posted by: kevin at January 29, 2009 7:08 PM

that was great!

Comment #11 - Posted by: randy@crossfitdenver.com at January 29, 2009 7:08 PM

mmmmmm.......Nicole.

Big ups to the latest muscle-up CF-er!!!

Comment #12 - Posted by: FunnyMoneyLoanShark at January 29, 2009 7:09 PM


M/22/6'1/185

After being crippled with a lower back injury for the last week I decided to try at least something today cause I was getting restless. I just walked in the door from doing..

100 pull-ups for time:
3:57

Ehh. Flew thru the first 50 wit a good butterfly rythm then totally lost it and got sloppy. Felt nice to do something though, cause I'll def have to skip this one again tomorrow.


Hey s'more I just read about your PR on Elizabeth. Awesome job man. 19 minute improvement?!?! That's nuts.

Comment #13 - Posted by: COS at January 29, 2009 7:09 PM

Awesome video and super awesome effort. Congrats!

Comment #14 - Posted by: silverback at January 29, 2009 7:09 PM

Can't wait to do this! I'm behind the main site, so it'll be about a week. Still, I'm lookin forward to this one.

Anyone have myspace?
myspace.com/billwantstosayhi

Add me! lol

Comment #15 - Posted by: john20_arkansas at January 29, 2009 7:10 PM

#10 Kevin-

The crossfit standard is kipping pull-ups. Anytime you see the word pullup, assume its a kip.


Welcome to crossfit! :)

Comment #16 - Posted by: JayBear 5'9 180 at January 29, 2009 7:12 PM

Que BACAN!!! I love that..

Comment #17 - Posted by: Nelson Bros. at January 29, 2009 7:12 PM

On the video:

Aww Ashley! You were trying SO HARD! So happy you finally got your first one!
I still don't have a place to even attempt my first legitimate muscle-up. I always have to do the scaled down version I learned from Tuck at the Gymnastics Cert. I wonder if I could do one now...After watching you it motivates me to want to try! Excellent work and determination :)

Comment #18 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 7:12 PM

what's with the cute blue gloves? are they made of anything in particular? i rip the bejezis out of my hands and wrists with MUs and high rep pullups. tape is pretty good protection, but if there's something better out there for high rep (80 pullups & over in one wod) or repetitive MUs, I gotta get some!

Comment #19 - Posted by: Spider Chick at January 29, 2009 7:13 PM

To #10 Kevin. Whenever pull-ups are in the workout, do kipping, if you can do them. If the workout calls for "dead hang" pull-ups, they will tell you. Kipping ROCKS!!!

Comment #20 - Posted by: Craig at January 29, 2009 7:14 PM

that's not helping. I was hoping for 30 MU or Lynne but will sub the run for rowing. giddy up

Comment #21 - Posted by: Rookie - Crossfit Gold Coast at January 29, 2009 7:14 PM

or is that just blue pre-wrap. i use pink...

Comment #22 - Posted by: Spider Chick at January 29, 2009 7:15 PM

THANK YOU VERY MUCH, SO FAR LOVING IT.

Comment #23 - Posted by: kevin at January 29, 2009 7:15 PM

Going to row instead. My damn ankle is still hurting from the 10k. Of course my dumb ass has not stopped doing the W.O.D.s. I think there needs to be a Crossfit Anonymous! I'm a complete junkie. Thanks a lot Coach.

Comment #24 - Posted by: MikeySFV at January 29, 2009 7:19 PM

Congratulations Ashley! I got my first MU at a CF-L1 cert just a few weeks ago.

Comment #25 - Posted by: Greg/M2 at January 29, 2009 7:20 PM

#19- Spider chick

I could be wrong, but it looks like pre-wrap. It's a plasticized, stretchy, paper thin foam-rubber type stuff that ATC types use under actual tape jobs........At least that is what it looks like from my seat (disclaimer).....

Comment #26 - Posted by: FunnyMoneyLoanShark at January 29, 2009 7:21 PM

#24 MikeySFV

Crossfit Anonymous you say? Count me in.

Hi, my name is Eric Gohl...and I....am addicted to Crossfit.

Comment #27 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 7:21 PM

Awesome wod to finish this cycle. im going to try to get a route outside tomorrow instead of using the stupid treadmills. Congrats on your first MU too!

Comment #28 - Posted by: Ramsland m/22/5'10/176 at January 29, 2009 7:24 PM

Would it be appropriate for me to replace the running with something like box jumps? The cardio equipment in my gym is way on the other side, and is usually being used. Any tips?

Comment #29 - Posted by: MattAver at January 29, 2009 7:24 PM

Hi guys my name is Todd and I am uh....addicted to crossfit

Comment #30 - Posted by: Todd at January 29, 2009 7:27 PM

I am so proud to say I know this girl!! Ashley this is SOOO awesome!! I would be telling everybody!! THis is Way Too Cool!! Nothing stopping you girl!!

Comment #31 - Posted by: Chastity Slone at January 29, 2009 7:27 PM

Ashley, great work on the Muscle up, yeah!!!, time I wish the video showed the celebration that had to happen right after your toes touched the ground. These are always my favorite types of video, great work Ashley!!!!

Have Fun, Train Hard,

Billy

Comment #32 - Posted by: Billy Olympic Crossfit at January 29, 2009 7:27 PM

cool video love the movie mashup direction.
nice touch.

Comment #33 - Posted by: juan at January 29, 2009 7:36 PM

My favorite WOD!

Comment #34 - Posted by: Paul Szoldra at January 29, 2009 7:40 PM

#34 Jason

highly doubt that post will last... :\

Comment #35 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 7:41 PM

Evenin'! Gonna be a great day tomorrow...two Spider Chick posts before bedtime on the East Coast. Trust me, Newbies, this is a woman whose posts are to be heeded!

It's January 30th and tomorrow is a Rest Day. Last "pre-answer" post for 2009. For anyone who might follow simply keep in mind your audience and be kind. I've enjoyed talking with all of you.

A quick follow-up from yesterday's "Elizabeth" after a little extra research: Crossfit is an organic, living thing, constantly evolving into something new and better. For example, as noted yesterday, both "Grace" and "Elizabeth" may have started at WOD's with power cleans or even hang power cleans. "Grace" has evolved into the ultimate sprint, 135#'s two hands overhead anyhow. "Elizabeth" on the other hand has evolved into a more technical WOD, 135# squat cleans and ring dips. My friend the level III trainer is confident that Coach would like to see experienced CF'ers do just that, but also confident that less experienced, less technically able CF'ers should do power or even hang power cleans for safety. In the end it's all good, eh?

"Nicole". Another benchmark "girl" to end the month. Have you watched any video of the real Nicole? Check out "Nasty Girls" on the video section for a demonstration of grit, fortitude, and virtuosity as Nicole is joined by Eva and Annie. Awe inspiring every time I watch it.

As many rounds as possible (AMRAP) in 20 minutes of the couplet: Run 400M/max # pull-ups. We don't really have to talk too much about the run, do we? It's a semi-sprint -> get yourself into some anaerobic debt right off the start.

Max # of PU. We've talked quite a bit about PU this month. Once again the default Pu in CF is the kipping PU. Butterfly or standard gymnastic kip, it doesn't matter. Can't kip yet? Bummer. Seriously, Dude, you gotta work on that. Do dead hang if you must, but leave all of the righteous stuff about "real" PU outside; we've heard it all before and it doesn't fly here. If you can't do unassisted PU or simply can't do enough to keep this from being one continuous 400M run do assisted PU. Use bands, the gravitron, or do jumping PU. For the last time DO NOT DO NEGATIVES ON JUMPING PU.

There was a really good back and forth on the benefit of "gaming" this WOD a couple of times ago. FWIW, "max number" means just that, the maximum number of PU you can muster without coming off the bar in each round. Post this number for each round to the comments. For example, if you did 7 rounds you should post 7 PU numbers. That's your score, NOT the total number of PU. We're seeking to minimize the decay of the max as well as maximize the number of rounds.

Please remember the selfish reason for these posts, to reduce clutter on the comments; there's no reason to respond to this post. If you are looking for me in February and beyond I'll be right where I belong, in the middle of the CF curve, an average member of an extraordinary community.

Oh yeah, Spidey, MY gloves are a purple kinda color thing...

Comment #36 - Posted by: bingo at January 29, 2009 7:42 PM

Hi Todd

Comment #37 - Posted by: Ryan R. m/36/6'/195 at January 29, 2009 7:42 PM

Ashley congrats on your 1st MU. it is such a great achievement.

not as rx'd

subbed 500m row for runs

6 rounds + 75m row
10 strict pullups each round

arms are still gassed from yesterday

Comment #38 - Posted by: Rookie - Crossfit Gold Coast at January 29, 2009 7:42 PM

#19 Spider Chick

I use my baseball batting gloves.

Comment #39 - Posted by: Ryan R. m/36/6'/195 at January 29, 2009 7:46 PM

Congratulations Ashley!

Comment #40 - Posted by: Leo S at January 29, 2009 7:46 PM

Jason comment 34, are you seriously 34 years old, geez... into pukie's bucket with you...

Have Fun, Train Hard,

Billy

Comment #41 - Posted by: Billy Olympic Crossfit at January 29, 2009 7:50 PM

Great video, way to hang in there.

Comment #42 - Posted by: T at January 29, 2009 7:51 PM

Sweet! This was our Bellingham, WA WOD, just finished.

6 rounds+: 130 (40,20,20,15,15,20) pr
Previous was 7 rounds: 100 pr

M/30/5'10"/182#

Comment #43 - Posted by: Travis J. at January 29, 2009 7:53 PM

I've been doing the Crossfit warmup for the past couple weeks to get started in the program.

I have a back injury from about 6 months ago doing deadlifts (probably with bad form or inadequate warmup or a little of both). I have to believe back injuries are common in this program for beginners. Does anyone have any recommendations for getting back to full strength after a low back injury? It's still sore but I have found that with a good warmup, I am able to do 45lb. overhead squats without much soreness afterwards (still a bit awkward after starting with a broomstick). My back is getting better slowly and I hope to build on it in the next couple of months and get into the prescribed WODs someday.

I'd appreciate any advice about lower back injury recovery and any stories about your first few months of Crossfit.

Thanks

Comment #44 - Posted by: Marshall at January 29, 2009 7:57 PM

Wow Bingo, you are a tough act to follow. I'll take February as discussed. What an honor it is to give back something to the community. If I can do half as well as you I'll call it a success. I'll keep it short for now and introduce myself properly to everyone on Sat night.

Comment #45 - Posted by: JPW at January 29, 2009 7:57 PM

Called it Jon!!
3,2,1,...GO!!

Comment #46 - Posted by: justaman - liberty sc at January 29, 2009 7:59 PM

I just saw the best crossfit pic ever on Mike and Carries place at crossfit Eastside in Seattle/Bellevue:

http://www.crossfiteastside.com/uploaded_images/wastipated-752387.jpg

Excellent!

Have Fun, Train Hard,

Billy

Comment #47 - Posted by: Billy Olympic Crossfit at January 29, 2009 8:02 PM

Hi..my name is s'more and i'm addicted to crossfit...it start so soon it wasn't my foult, i just tried once but i felt awesome and then i tried it again and again...I CAN'T LIVE WITHOUT CROSSFIT PLEASE DON'T TAKE IT AWAY FROM ME NOOOO GIVE ME MY CROSSFIT AHHHHH!!!!!!

Comment #48 - Posted by: s'more at January 29, 2009 8:04 PM

#40 respect...we post with respect...bad acts bad words only feed your own misery...

Comment #49 - Posted by: s'more at January 29, 2009 8:08 PM

WOW the video, the Ashley,the W.O.D.'s , the people that truly want to help. WOW WOW WOW

my WIFE and I are starting in the city school to build a community all incluive safe place.

There are WINNERS but no losers

Thanks to all the hard wokers that make it HAPN

Comment #50 - Posted by: the one with the hat #1DAD M/32/70"/215 at January 29, 2009 8:10 PM

Great video! I want my first muscle up!

Comment #51 - Posted by: Jennifer Lawrence at January 29, 2009 8:10 PM

Congrats on your first muscle up Ashley!

Comment #52 - Posted by: Jpostyles at January 29, 2009 8:14 PM

Apparently there are a couple of high school kids posting this evening...

Have Fun, Train Hard,

Billy

Comment #53 - Posted by: Billy Olympic Crossfit at January 29, 2009 8:18 PM

Hi s'more.

Comment #54 - Posted by: Ryan R. m/36/6'/195 at January 29, 2009 8:19 PM

WOW - what's up with all the hate and inappropriateness tonight? Seriously, get some class people!

Now, on to the topic: Ashley, great job. I was totally leaning and pulling watching all of your attempts! So glad you got it finally!! I think you might be my new crossfit crush! ;) Great job!

Comment #55 - Posted by: Jeff D - m/36/5'10"/205 at January 29, 2009 8:20 PM

I've watched many videos over and over and I've done a few muscle ups. I'm still trying to find the technique for the transition. Getting stuck right at the armpits over and over sucks. Pullups are strong and so are ring dips, which makes it that much more aggrevating. Please help if you can.

Comment #56 - Posted by: EB at January 29, 2009 8:23 PM

What a surprise, both "Bingo is awesome" and "jbird"'s emails are not real email addresses...

The weird part will be tomorrow when Lynne pulls all of these guys posts down and all that will be left are comments like this one, and folks will think "what the heck is Billy talking about"

I never understood why folks like to throw punches in chat rooms, that's just a sad way to live and I truly feel sorry for them both...

Have Fun, Train Hard,

Billy

Have Fun, Train Hard,

Bily

Comment #57 - Posted by: Billy Olympic Crossfit at January 29, 2009 8:27 PM

Hi Ryan R. I hope everything is going great with you...

Thanks COS big hugs bro it's been a while...i think the tip from gimnastyc guys helps me a lot..i closed my eyes and visualice the clean last time i fell 16 times this time was 0 falls

Comment #58 - Posted by: s'more at January 29, 2009 8:28 PM

#40...I hope your callouses rip tomorrow...on your hands as well as your heart so maybe you'll learn a little humility and gratitude.

It's great to have people that care enough to take time out of their day to edify us and bring to light the potential hang ups and dangers of a WOD.

I love this community and covet the friendships I've found amongst those suffering in the pursuit of greatness.

BTW...I PR'd in Fran tonight...3:01. pretty stoked.

Comment #59 - Posted by: RUINER @ Diablo/Solano CrossFit at January 29, 2009 8:33 PM

CONGRATS!!!! Ruiner@Diablo/solano crossfit AWESOME PR big hugs bro...

Comment #60 - Posted by: s'more at January 29, 2009 8:37 PM

#64 Billy

Just thought i'd apologize for my retaliatory post, not just to you but everyone else. Jeff D was right as well, not very classy. I'm kind of a protective person (and like I've said before I consider all the positive people here as true friends/family), so I don't take to well to bashing on people that are so helpful in this community. Shouldn't have even bothered with a response. Sorry again!

From now on my lips are sealed on any further negativity!

Comment #61 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 8:37 PM

it's sad to read to many angry posts including mine >=.(...

Comment #62 - Posted by: s'more at January 29, 2009 8:41 PM

I don't post often but that video deserves all the positive comments we can muster. The videos of the strongest CrossFitters nailing their workouts is motivating. But a video showing someone gutting out a difficult move over a period of time and finally getting it is inspiring. Perfect music choice too. Nice job Ashley!!

Comment #63 - Posted by: TTP m/6'5"/205 at January 29, 2009 8:44 PM

Good Evening!

The muscle up is a fantastic accomplishment...it is a good demonstration that all the strength and determination we need is within us - we just have to focus and be in a place that supports us in being who we are.

#57 - What a great idea - what city are you in? I endeavor to contribute in any way I can!

I notice you are a father....and not the only one on the site. This past week has been a period of immense transition and I would like to take a moment to acknowledge my parents for bringing me to this point in my life. For many years I blamed them for the 'perils' and for not being where I "should" be. But now I realize that they did the very best they could with the knowledge they had. Moreover, their intentions were incredibly good...and they loved me, and continue to do so, through everything. Sometimes as children, we forget that parents are people too - they trip, they fall, they face challenges and each day is new for them, too.
For all the parents out there, thank you for having faith in your children; thank you for being there to help them up again, to teach them to perservere and to believe in themselves; thank you for being their motivation, and showing them - through crossfit and in your lives, that enthusiasm and integrity count more than anything. Remember that each time you commit to the WOD and follow through, they are watching you. They see your dedication, see your passion and your emotion, see your desire, and they covet that. As they grow the seek to develop it within themselves and you will watch it manifest in their personal and professional lives.
To all of you without children, know that your actions and words inspire just as much, and that we are all children here...learning each day to trust enough in ourselves to keep going even when things get tough.

Here is an except from "Faith" - it is in a book of verses my Grandmother bequeathed to me...she read them every morning and night and is my greatest inspiration:

"Faith looks across the storm
It does not doubt
Or stop to look at clouds
And things without.

Faith does not question why
When all His ways
Are hard to understand,
But trusts and prays,

It fears no cloud, or wind
That it can bring;
Faith looks across the storm
And still can sing"

Sleep tight, train hard, keep inspiring....much gratitude to all.

Luv Jen

Comment #64 - Posted by: Jennifer at January 29, 2009 8:45 PM

Had time to cool off...in retrospect I should have done that before I posted...sentiments haven't changed, but I could have kept it to myself. Sorry...not very classy at all.

Comment #65 - Posted by: RUINER @ Diablo/Solano CrossFit at January 29, 2009 8:46 PM

Very inspiring video! I think it is time to buy some rings and start down the path towards my first muscle-up.

Comment #66 - Posted by: Nicky at January 29, 2009 8:47 PM

BINGO
You are great man, i wait every day for your post
and learn big time!!
Some people is jeallous of more wise than them people.

Today Nicole - Nicole - Nicole!!!!!
Thats gonna be fun!!!!

Comment #67 - Posted by: Carlox at January 29, 2009 8:49 PM

#68

Nicky - I am definitely with you on the rings....today I did the WOD with dips and it just was not the same....CONGRATULATIONS ASHLEY!

Comment #68 - Posted by: Jennifer at January 29, 2009 8:49 PM

Folks, don't bother responding to the stupid posts. They will get deleted eventually. We get them on the One World site every now and then too. I just delete them and don't give them the time of day. They just try to push your buttons and if you respond you encourage them.

Ashley, great work and a really cool video.

I don't think I'll be doing any muscle-ups anytime soon. I felt a pull or tear across my left pec during my last set of dips while doing Elizabeth. It's killing me, but I don't feel any muscles bunched up, no swelling (yet), and no bruising. What do you guys think, just a pull? It hurts like hell to even try and pick up a 45# plate. My second injury in six weeks to a body part that I've never injured before. Maybe my doctor was right when he said I'm getting old. I hate him. :-)~

Comment #69 - Posted by: freddy c._one world at January 29, 2009 8:52 PM

Jennifer that was beautyfull...thanks for posting something so beautyfull, we need that kind of posts..big hugs girl and well said well done again big BIG hugs..luv s'more

Comment #70 - Posted by: s'more at January 29, 2009 8:52 PM

#66 Jennifer

I think you just may have (whether it be inentional or unintentional) reminded and motivated me to do 2 things:

1. Stay in contact with my dad more often than not. I'll be the first to admit that i let everyday life get in the way of that, and that's not fair to him. I'm here because of him as well as my mom, I owe them both at least that.

2. To try and get more involved with my little brother. He's always looked up to me like a father, and I honestly might as well be (his left long ago). I'm the best male role model he's got, so I should step up and spend more time with him.

In other words, excellent post and thank you for sharing that :)

Comment #71 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 8:55 PM

Billy,
I woke my daughter laughing at the picture.

My bad.

If you didn't know it was crossfit you would think it was nap time.

Video,
Come on now the wille coyote feet running in the air was just about the best part.

Eric, S'mores, Ruiner

I didn't detect any hate. It may have been a very aggressive expression of love. It was basically a defense of someone in your monkey sphere.
(Granted this is coming from a guy who almost got in a fight in parking lot wearing a suit and tie. The Dali Lama I'm not.)

Comment #72 - Posted by: jakers at January 29, 2009 8:56 PM

you are not old Freddy C. Just overseasoned hahaha!!! Just kidding you are awesome i'm a big fan of you...big hugs and bad english =)

Comment #73 - Posted by: s'more at January 29, 2009 8:56 PM

Sucks to hear Freddy. We have a guy over at Diablo who is out with a torn pec. Crummy deal for sure. I don't know squat about it, but I hope you feel better man.

Seeing your "Bear" video was one of the things that motivated me to start crossfit.

Heal up soon bro, don't let "Liz" be the death of ya. :)

Comment #74 - Posted by: RUINER @ Diablo/Solano CrossFit at January 29, 2009 8:57 PM

thanks for the advice Jakers big hugs bro =)

Comment #75 - Posted by: s'more at January 29, 2009 8:59 PM

s'more--
Dude, your posts are always a pleasure to read when I get to work. You have a super positive attitude man.
Ha ha, hugs bro.
big hugs bad english...I love it. ha ha ha

Comment #76 - Posted by: RUINER @ Diablo/Solano CrossFit at January 29, 2009 9:02 PM

#71 freddy c

That totally sucks man! You're one of my favorite Crossfit "originals". You always seem to be smilin and joking around in videos and in posts which is a great attitude to have around.
You're only as old as you let yourself believe! If you want to talk injuries we can have a contest lol. I'm 22 and in the past 2 weeks I have: had my back go out on deadlifts, popped blood vessels near my right eye from HSPU, and blacked out and smashed my head into a metal post.
If injuries is how you measure age i must be prehistoric after these past 2 weeks haha. Just take it easy on that pec if at all possible and get back to it when you're recovered :)

Comment #77 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 9:04 PM

S'more
Same to you bro. I'm really more of a side hugger. No full frontal hugging.

Freddy,
Kinesio tape. It's great at holding body parts together.
http://www.kinesiotaping.com/california.php

Comment #78 - Posted by: jakers at January 29, 2009 9:05 PM

#80 jakers

haha your last 2 posts are great. I'm going to assume you would have won that parking lot fight if you were wearing a suit and tie. I personally don't think i could bring myself to hit a guy in a suit. Well...I probably could.
And then no frontal hugging, lol. Very nice :)

Comment #79 - Posted by: Eric Gohl 22/5'10/164 at January 29, 2009 9:12 PM

#49 Marshall

After I do deadlifts I always stretch and use a "Pilates Foam Roller". These Foam Roller thingys are an excellent way to loosen the tight muscles in your lower back. If I roll my back out after my deadlift workout I'm usually fine the next day.

Comment #80 - Posted by: Hey! That's My Bike at January 29, 2009 9:15 PM

damn!! Don't understand the side hugger thing =/

Comment #81 - Posted by: s'more at January 29, 2009 9:16 PM

Now that everyone's simmered down, I'd just like to say thank you to bingo for his month of diligent work. I've been Crossfitting for long enough to say that each WOD is nowhere near my first rodeo, but your posts still reminded me of things I'd forgotten and were sure as heck entertaining to read. The bar has been set high.

As for Ashley, simply inspiring. Impressive determination on her part, and kudos to her for putting the many failures up there to go with her achievement. Really cool to see the progression. She'll be stringing together sets of three in no time.

Comment #82 - Posted by: samsterdam at January 29, 2009 9:16 PM

EB comment 58, I've got a good strong pull up and a good deep dip but I can't do a muscle up yet...

I know exactly how you feel dude, it took me soooo long after I had both the quick powerful pull up and the deep dip before I got the transition. Its all in the transition.

Its funny how one little tip, one thing will make you go from no muscle up to getting it.

I was so frustrated with the muscle up that I had Greg Amundson demonstrate a couple for me and then he added this gem....

(Picture Greg almost yelling, this is his normal dinner conversation volume) It's where you look! "Start by looking at the rings, then do a huge kip, putting the rings so that your elbows are down by your side and and your hands are in the pocket of your shoulder, holding your legs out in front of you and then look at the ground, not up in space somewhere." It was the "looking at the ground" part that got it for me. I went from no muscle ups to getting as many as I wanted, in one session. Who knows if this will be the piece of advice that gets it for you or not but its worth a try :>)

Have Fun, Train hard,

Billy

Comment #83 - Posted by: Billy Olympic Crossfit at January 29, 2009 9:17 PM

Hey Freddy_C. hang in there bro, Rest it, ice it if it swells, and start on the non-steroidal anti-inflammatory meds like motrin, and rest the effected area. The fact that there was no swelling is a good sign. Did you think that you "heard" a tear or pop or anything like that and do you now see a difference between the side that hurts and the side that is ok when you look in the mirror? Shoot me an email, and we can discuss it further...

by the way, I'll be down at your place in a couple of weeks at the wind tunnel :>)

Have Fun, Train hard,

Billy

Comment #84 - Posted by: Billy Olympic Crossfit at January 29, 2009 9:25 PM

Comment #63 Eric Gohl

No worries man, I have my big boy underpants on, I just had to adjust 'em a little to take the flack :>)

Have Fun, Train Hard,

Billy

Comment #85 - Posted by: Billy Olympic Crossfit at January 29, 2009 9:29 PM

#85
Good advice but that's just name dropping. :-)

Spider chic

Home depot has work gloves that are perfect. Full finger with spandex on the back. Framers use them so they can handle nails. They should be gray and black and cost about $10. I use them to bike & hike. I don't use them for crossfit because I haven't found any that match my purse.

Comment #86 - Posted by: jakers at January 29, 2009 9:33 PM

Thanks for the advice Billy. A few months back I nailed my first MU. and was able to do 20. I was never able to repeat this performance yet. There was a lot of stress put on my joints (shoulders and forearms)so I've stayed away from them. But time to time I give it a shot, and the transition screws me up. Hopefully your advice will help.
Thanks again man

Comment #87 - Posted by: EB at January 29, 2009 9:41 PM

Jakers hahahahaha!!!...that was fun stuff

Comment #88 - Posted by: s'more at January 29, 2009 9:42 PM

Jakers, see you on Tuesday :>)

Have Fun, Train Hard,

Billy

Comment #89 - Posted by: Billy Olympic Crossfit at January 29, 2009 9:43 PM

freddy - that sucks bro. all the best for a speedy recovery

Comment #90 - Posted by: Rookie - Crossfit Gold Coast at January 29, 2009 9:47 PM

Drama tonight! Wow, guys... and it's not even a full moon?

Comment #91 - Posted by: Herm @ CF Los Altos, CA at January 29, 2009 9:52 PM

Herm explain please i'm lost =/ full moon?

Comment #92 - Posted by: s'more at January 29, 2009 9:58 PM

Smore--
Old superstition that on full moons people go crazy and the crap hits the fan. Or...people turn into werewolves and gnaw each others necks off.

Pretty close Herm?

Cheers, I'm going to bed. (after I have a Rouge Hazelnut Brown Ale) ohhh so tasty.

Comment #93 - Posted by: RUINER @ Diablo/Solano CrossFit at January 29, 2009 10:01 PM

thanks for the explanation RUINER sleep well bro

Comment #94 - Posted by: s'more at January 29, 2009 10:05 PM

Ashley - congrats
Big spoon - hope feel better soon
Gracie Family - Sorry for your loss
RIP - Grand Master Helio Gracie 1913-2009

Comment #95 - Posted by: ronnieb at January 29, 2009 10:07 PM

Boots and Utes
1-25
2-15
3-15
4-15
5-10
6 time ran out during run - 0
So I don't know if I score a 5-80 or 6-80... Either way, gotta do better next time...

Comment #96 - Posted by: Noel / 34 / 68" / 175# at January 29, 2009 11:39 PM

awesome on the muscleup!! hopefully sometime in the future ill achieve the same! hope you get better soon freddy!

Comment #97 - Posted by: Todd at January 29, 2009 11:58 PM

Mad good video!!!!!! Amazing determination!

Comment #98 - Posted by: Matt_in_Oz at January 30, 2009 12:03 AM

Congrats Ashley

Comment #99 - Posted by: Todd A Ferguson at January 30, 2009 12:47 AM

Oh yeah, what a way to kick off the weekend. I love Crossfit.

Comment #100 - Posted by: Trey Harvey at January 30, 2009 12:55 AM

Boot & Utes
6 rounds
15
15
12
15
13
12
Had 50 seconds after the last round of 12 pulls, knew I wasn't making another 400m.

Comment #101 - Posted by: JoelC 30/66"/160# at January 30, 2009 1:42 AM

8 rounds

1) 20
2) 20
3) 15
4) 10
5) 10
6) 10
7) 15
8) 10

Great workout

M/32/73"/220

Comment #102 - Posted by: AnthonyQ at January 30, 2009 1:55 AM

well, I feel frustrated. The blow up posts have been taken down.

What happened? I saw the post from the idiot with the racist word at the end. Did it escalate from that?

Comment #103 - Posted by: nick m/37/6ft/186 at January 30, 2009 2:02 AM

M/31/80kg/178cm

1 - 13
2 - 8
3 - 8
4 - 8
5 - 8
6 - 7
7 - ran out of time at about 200m

Pull-ups are still a bit of a weaker spot for me.

Loved the video today. We finally got some rings into the gym yesterday so looking forward to working towards the mighty muscle up.

Comment #104 - Posted by: Kevin Shanahan at January 30, 2009 2:11 AM

So....Messed up here and did 5 rounds instead of AMRAP in 20.
Bummer.
Even worse, max pullups I got was 3.
Brutal, but it pointed out what needs work.
Have a great weekend all!!
Ian

Comment #105 - Posted by: IanTelAviv at January 30, 2009 2:27 AM

M/32/155/5´9"
7 rounds:25/21/18/16/14/12/12 plus approx. 250m of the run om round 8.

Comment #106 - Posted by: AndySWE at January 30, 2009 2:29 AM

M/49/77kg

1st wod after an enforced 6 week layoff ( flue, weightlifting injury, laziness)

21, 17, 15, 14, 22.

all with neckscarf

Comment #107 - Posted by: Andrew Stemler at January 30, 2009 2:30 AM

#29 MattAver: Head outside to the nearest park or playground-there are plenty of places to do pullups. Map out 400m (.25 miles). Run, pullup, repeat. :-)

- Alex

Comment #108 - Posted by: Alex Europa at January 30, 2009 2:34 AM

Where on The Journal site can I find muscle-up instructional videos?

Thank you!

Comment #109 - Posted by: Richard at January 30, 2009 2:42 AM

CFWU, WOD as requested, 5 rounds + 100m, 21/16/13/12/13 for pullups...running like the michelin man for last 2 rounds!

Comment #110 - Posted by: charlie at January 30, 2009 2:50 AM

First attempt at this one.. i'm pretty pleased, although I tapered off hard on pull-ups. Guess I need to keep working.

21
13
10
15
15
15

On to the CFE WOD in a few hours...

Comment #111 - Posted by: Smitty at January 30, 2009 3:02 AM

m/43/185

23-16-12-15-18

Comment #112 - Posted by: cosmo at January 30, 2009 3:09 AM

In Boots and Utes

20
16
12
12
12
12
10

That was Fun

Comment #113 - Posted by: Roger at January 30, 2009 3:48 AM

I'm working on making my own rings. That video is pushing me to get them done and get working on that MU. Great job and thanks.

Comment #114 - Posted by: Hugh at January 30, 2009 3:48 AM

@ 7500'

6 rounds + 350m.

25/25/20/15/15/10 Pull ups

Comment #115 - Posted by: Mike m/35/158 at January 30, 2009 3:52 AM

FreddyC-
Sorry to hear about the muscle injury. Hope you heal quick, I know the toughest part of injury for me is having patience to let it fully heal.

Comment #116 - Posted by: JoelC 30/66"/160# at January 30, 2009 3:52 AM

5 rounds each with 5 pulls. Sad compared to how I use to be a year ago, but better to be back then not here at all.

Comment #117 - Posted by: Michael Pearce at January 30, 2009 3:52 AM

Thanks Bingo. You did a great job!

Comment #118 - Posted by: knholm at January 30, 2009 4:03 AM

subbed run with 100 double unders

16
12
12
12
13
10

Comment #119 - Posted by: Charbs 185/m/23 at January 30, 2009 4:03 AM

m/29/6'1/190

as rx'd

Total

6 1/2 rounds
88 pull ups total

round 1 25 pull ups
round 2 16 pull ups
round 3 14 pull ups
round 4 12 pull ups
round 5 10 pull ups
round 6 11 pull ups
+ 400 meters


last time
Total

7 rounds
71 pull ups

round 1 21 pull ups
round 2 12 pull ups
round 3 10 pull ups
round 4 10 pull ups
round 5 8 pull ups
round 6 8 pull ups
round 7 2 pull ups

Comment #120 - Posted by: matt b grand cayman at January 30, 2009 4:19 AM

38/m/242

6rounds + 1 400
5,4,3,5,3,5 pull ups

Comment #121 - Posted by: Andy at January 30, 2009 4:21 AM

OH WOW!
Congrats Ashley! I'm soooo..... envious. I'm not sure whether I love your muscle up or your video more. That's the coolest video EVER!
The Nasty Girls video was my first "dose" of Crossfit. I've been addicted ever since. I would give a million bucks for that to be me. Or, I could get my butt to the gym this morning and start working as hard as you have!
Love it! Love it! love it!
A great day to all.

Comment #122 - Posted by: sondrabythesea f/50/5'3"/112 harborcitycrossfit at January 30, 2009 4:22 AM

spider chick

no way that blue stuff is just under wrap. it wouldn't last one muscle up if it was. no this is something way better. i have to know as well. and i want some in black.

Comment #123 - Posted by: ken c at January 30, 2009 4:28 AM

Congrats Ashley! Great determination and something I'll use to show others what a goal is and how to work at it.

Comment #124 - Posted by: MikeM at January 30, 2009 4:32 AM

23/m/6'0"/190ish

1.75 miles
129 pull ups (time ran out as I was halfway up for 130. Oh well, that's what I get for taking too long a pause. Goal for next time)

Comment #125 - Posted by: Corey at January 30, 2009 4:34 AM

Rest Day.

Comment #126 - Posted by: John at January 30, 2009 4:35 AM

7 rounds

Pull ups:
21
21
21
16
16
16
16

Comment #127 - Posted by: NicholasReimdk at January 30, 2009 4:38 AM

BINGO! Hey, brother! It's a pleasure to read my name in your post, my friend.

I've been wicked SICK & was hospitalized with a fast burning antibiotic resistant infection that was playing winner take all. No, I didn't get my hands & feet cut off, nor was I in the running for Miss Brazil. But, dang, that was a wild ride.

As Rip says, strong people are harder to kill and more useful in general. I'm tough to kill.

Anyhow, the first stop I made on the way home from the hospital was the gym. I just had to asses the damage. And, wow. Eye opener. I'm still fighting my way back up, and my heart aches to think about it.

And, the most peculiar thing: I don't look different. Indestructable. If Iraq can't trash me, that 100 lb. C&J wod from the Games didn't tear my arms off, father time leaves me alone, I walked away after a car rammed into my leg, and January's duel with the grim reaper didn't drag me into a box, well... I think it's CrossFit.

This weekend I'm at the Exercise & Science Cert in Ft. Worth. Going to get Rip to sign my copy of Starting Strength!

And, I'm delighted to somehow still be alive & pretty, even if I am back to "starting strength".

Much Big Love!
-Spidey

Comment #128 - Posted by: Spider Chick at January 30, 2009 4:38 AM

Hey Freddy C.
We are all getting old... but you make it look like the best thing that could happen to us.
My pop is 54 and a police officer too.( Lt.)I showed him and my Grandpa videos of you last year and you are a huge inspiration for him.

He now has a Crossfit trainer, throws and snatches kettlebells and taught me how to do a Turkish get up. Pop lost thirty pounds due in part to Crossfit, inspired by your example. Oh, and he just got married again after being divorced for almost twenty years!

Comment #129 - Posted by: Melodia at January 30, 2009 4:52 AM

34/M/185

41/24/16/20/20/15

Comment #130 - Posted by: JoeCam at January 30, 2009 5:00 AM

Super cool video.

Congrats Ashley!

Comment #131 - Posted by: Pat Sherwood at January 30, 2009 5:03 AM

Sweet video! Very creative. Congrats on the muscle-up!

Comment #132 - Posted by: JoeyG at January 30, 2009 5:08 AM

M/41/5'11"/190

10 CU
8 PU
8 CU
5 CU (dropped prematurely)
5 PU
7 CU

F/38/5'6"/140

15
15
15
12
12

all kipping pull-ups

Comment #133 - Posted by: nutfam at January 30, 2009 5:09 AM

M/47/6'/185

6 Rounds

25
20
20
20
21
22
+ 1500 yd swim

Comment #134 - Posted by: Richard at January 30, 2009 5:10 AM

m/30/145lbs/5'10"

8 rounds.
49 pullups.

Comment #135 - Posted by: BenM at January 30, 2009 5:11 AM

M/22/5'9/155

7 rounds + .05 meters.
21/15/12/12/12/12/12

The last 5 rounds with 12 PU I kept slipping off... had to be a mental thing though b/c how could I do that 5 rounds in a row at the same number.

Comment #136 - Posted by: Keith D at January 30, 2009 5:14 AM

27/6'8"/220
22-14-15-15-14-13=93

Comment #137 - Posted by: Stretch at January 30, 2009 5:28 AM

Yesterday's WOD...ELIZABETH

12 Minutes

Dave
m/33/210/72"

Comment #138 - Posted by: Dave at Offutt at January 30, 2009 5:35 AM

m/5'3"/160/29

as rxd

24/20/19/14/16

that's one more round and 15 more pullups than last time in November!!! Progress.

NICE VID AHSLEY! I UNDERSTAND, I GOT MY FIRST MUSCLE UP ON WEDNESDAY WHILE WARMING UP BEFORE THE WOD. TEAR IT UP!!!

KEEP ON ROCKING CROSSFITTERS, YA'LL ARE BADA$$ES!

Comment #139 - Posted by: fat ftony at January 30, 2009 5:51 AM

34/m/185

22/15/15/14/12/16 = 94

6.5 runs completed, time ran out in the middle of the 7th run. Almost lost my spinach omelette after round 5 and needed a little breather. Yikes!

Comment #140 - Posted by: Rob Z. at January 30, 2009 5:52 AM

10
12
11
12
7
7

Total 6 rds 59 pull ups
Treadmill upstairs, pull up bar downstairs. Pull ups weak at the end because of rubber grip, sweat, no chalk slippage.

Comment #141 - Posted by: Bob in Kabul 44/M/6'3"/190 at January 30, 2009 5:54 AM

Spider chick - you were a big inspiration to me a few years ago when I watched you spider climb a rope, and I am so glad you have such enormous amounts of tenacity and "usefulness"! You deserve a few years of good luck.
BINGO - thanks for all your January help. I will miss those posts. You are very appreciated by probably, oh, everyone.
'Nicole' - I binge ate a whole batch of cookie dough with my kids last night (well, it was made with honey instead of white sugar and home ground wheat and lots of walnuts....ok, there's no justifying it. It was Fit Mom's talk of birthday cake (happy bday to you) that got me salivating! DOH!) So I did Nicole after a 15 hour fast, and it hurt, but at least my liver is reset again.
13-13-12-12-10-10 band assisted kipping pu's

Comment #142 - Posted by: julie parisien at January 30, 2009 6:00 AM

At the globo this afternoon for this one, with my awesome new band- thanks Tracker

Eric G,My post get held up yesterday..? Was expressing concern re: blackout. Prolly vaso-vagal response due to holding breath whilst exerting tremendous pressure during a rep. Take care dude. Love your posts.

s'more-
aw, you make my day!

Jennifer- you're a sweetheart

Joey Coffee Cups- Love your name. Where are you from? Staten Island? LOL

All my sistas- lets see those numbers today!! mwah

Giddy-up!

Comment #143 - Posted by: Strong Lil Pony F/37/5'5"/138 at January 30, 2009 6:00 AM

ashley westerheide, does she have german roots?!

her name sounds pretty german ;-)

Comment #144 - Posted by: NilsGermany at January 30, 2009 6:04 AM

Yea 400's! I love these workouts!

S'more and Rookie how's the injuries treating ya? Rook good idea on the row, however you dont place extra strain on your knee while returning to the starting position... dont need you out longer!

GL XFIT!

Comment #145 - Posted by: OneFastBird21 at January 30, 2009 6:08 AM

Freddy good luck with the injury and a fast recovery. i wont be able to get to Nicole for a few hours but i cant wait!

Comment #146 - Posted by: Ramsland m/22/5'10/176 at January 30, 2009 6:09 AM

M/28/5'11/168

Chest to bar
24,12,14,12,11,10,16
99 total

Comment #147 - Posted by: Ian Mosher cfatl at January 30, 2009 6:10 AM

6 rounds
21
21
16
15
13
12

Total = 98 with about 10 seconds to spare...
Last time 86 pu's in 7 rounds.

Which is better? Less rounds but more reps or more rounds and less reps.

Happy with the improvement.

Comment #148 - Posted by: tooljunky at January 30, 2009 6:11 AM

48/male/6'/202/week 12 of CF/my 2nd Nicole

Pullups are my weakness, however...improvement is being made:

Last time, had to go 21 minutes to get 6 rounds, with 35 total pullups...all assisted.

Today 7 rounds in 20 minutes, 22 pullups total...but no assistance. I'll take it!

Comment #149 - Posted by: michaelg at January 30, 2009 6:13 AM

m/31/5'9"/167

Rd1: 23
Rd2: 20
Rd3: 15
Rd4: 16

Total = 74 (PR by 14)

Comment #150 - Posted by: elliott at January 30, 2009 6:15 AM

As RX'd

7 rounds
22
18
17
17
15
12
16
Total: 117

Comment #151 - Posted by: Fosco at January 30, 2009 6:16 AM

Freddy don't ever call yourself old!!

Comment #152 - Posted by: jacinto at January 30, 2009 6:23 AM

M/32/6'2"/183

As Rx'd

7 rounds
10
10
8
8
8
6
6
Total: 56

Comment #153 - Posted by: doubleTLE at January 30, 2009 6:23 AM

38/180/5'10

6 rounds and a 1/4 mile - exactly 20:00

15/8/8/8/8/8 = 55

all 1/4's at 9 mph

Comment #154 - Posted by: Glatz at January 30, 2009 6:23 AM

148 5'7.5" 33 yom

6 rds
39/22/14/14/14/16= 119 (pr)

not 100%-
late night/weird meal times yesterday

Comment #155 - Posted by: mike d at January 30, 2009 6:25 AM

#155 addition-
note to self-
reps were to clavicle min.

Comment #156 - Posted by: mike d at January 30, 2009 6:27 AM

Went 22 minutes (wanted to finish one last round)
20
14
16
15
15
12

God is Good, All the TIME.

Comment #157 - Posted by: Justin/27/6'/194 at January 30, 2009 6:27 AM

#109 - Richard:

The CrossFit Journal can be found at http://journal.crossfit.com

Instructional videos can be found on the exercises and demos page: http://www.crossfit.com/cf-info/excercise.html

Ctrl (or Apple key) + F are your best friend.

- Alex

Comment #158 - Posted by: Alex Europa at January 30, 2009 6:28 AM

nutrition, does anyone know what is a block of sweet potato looking to follow robb wolf idea on putting half the carb blocks in post WOD meal?

Comment #159 - Posted by: jd at January 30, 2009 6:30 AM

bingo~

I still think back from time to time about "chat" on here about the gloves! lmao! Remember..the "car goes over the embankment, person runs down, was about to pull the mother and children out of the about to explode car...but alas forgot their workout gloves up in their car next to the fruit smoothie they got at the juice bar in the local globo..." LOL~ that was a great day of funny funny posts!
Great job this month at staying on top of the explantion of workouts and exercises! I believe that you really helped ALOT of people. And friends of mine who are not here who text me and ask me how to do a GHD properly...on more than a number of occaions, I have referred them to your explantions! So, from me, mine, those here and afar, THANK YOU!

#69 freddy c._one world

Two years posting on here (me) and I have still yet to have any sort of conversation with you...or debate for that matter (although my debating days have come to an end more or less)! :) Thought that i had a strain in pectoralis major...then thought it might have been a tear in the insertion of the bicep...then questioned whether it was bursitis. Pain radiated into my chest, down my arm, up my trap, into my neck...FINALLY, a doctor visit was decided and away I went about 4 weeks ago.
Grade 2, almost grade 3 tear in the acormioclavicular liganment, and a fairly severe separated shoulder, expaining all of the deferred and radiating pain I was having...ahem...and am still. Ps-since the onset of symptoms 3 months ago, there has been ZERO swelling. lack of swelling does not nessasarily denote a non-significant injury. (that was a double negative I know, but I think if you read it a couple times it'll make sense! lol!)

Significant time off is what is going to be needed for me, and will start after this weekend (Mac from Cherry Point CF and Gillian are going to be here at our place for some smack down workouts, friendly competition (otherwise known as a$$ beatings lol! ) and for some film footage! After this weekend, I am taking off and letting heal.

All of that to say this. As you well know, it takes a stronger person to pony up and go get an injury looked at by someone who can tell what the injury is, and what you need to (or not need to) do about it. Had I not waited 2 1/2-3 months before I finally went, maybe I would not have the gut wrenching pain I have that keeps me awake at night, and maybe I just would have needed a week, vice a month of two, off. ESPECIALLY in your line of work my brother...people DEPEND on you to be strong and able. Strong and able comes from not just being smart, but acting on it. My two cents brother!

#64 jennifer

As quickly as I finished reading your post, I became instantly fond of you! Absolutely fantastic, wonderfully wonderful, so what I needed today post jennifer! I ASKED for help this morning...and He delivered, as He always does, but through you and your post in the poem about faith. "Faith, Justin, is the absence of fear. Fear not, and trust in Him!" That is what I was missing and what I needed to hear! So funny how we can hear these things so many times, and apply them at times, and yet at other times it can be as though we never even heard it before! "All things come together for the greater good of God, for those who love and turn to Him." Truly and honestly, Thank you jennifer!

Okay, that is enough for now! :)

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

Comment #160 - Posted by: JroCk - Beach Crossfit at January 30, 2009 6:30 AM

M/20/5'8/180

As Rx'd 6 rounds: 10, 7, 5, 5, 6, 5 strict pull-ups + a 7th 400m run

Comment #161 - Posted by: Chris T at January 30, 2009 6:31 AM

Thats just freakin' awesome!!!

Comment #162 - Posted by: Roberta at January 30, 2009 6:36 AM

Oh man, I almost forgot to add...

Ashley, (otherwise should be known as Ms HotT...my goodness! REALLY...), great job on your first muscle up! Took me almost 6 months before I got mine back in 07)Hell yeah!

~J~

Comment #163 - Posted by: JroCk - Beach Crossfit at January 30, 2009 6:37 AM

That picture of those exhausted Crossfitters was awesome. Isent it out to my brother. I'm trying to get him to drink the Kool-aid.

Nicole

20/15/12/11/10/11/9.

great workout

Comment #164 - Posted by: AJ 42/6'2/190 at January 30, 2009 6:44 AM

As Rx'd
1-25
2-16
3-14
4-10
5-10
6-11
7-9

7 rounds, 96 pullups, great workout, finished round 7 with 4 seconds left

Comment #165 - Posted by: Matty C at January 30, 2009 6:45 AM

Hi onefastbird21 i'm training bro i feel great because i shaved 19 minutes and 14 seconds new pr on Elizabeth 10 minutes flat bro that fire up my spirit...i'm starting the zone with more fat and protein blocks...big hugs bro great to read your post =)

Comment #166 - Posted by: s'more at January 30, 2009 6:45 AM

40/m/176cm/71kg

As rx'd

17-14-13-12-11-12-12 +100m

All pullups chest to bar.

Should have made one more round, but took it easy on the running because I didn't want to a risk a fall on the icy road.

Comment #167 - Posted by: Memuc at January 30, 2009 6:47 AM

8/6/6/5/5/5/4
strict pu's

Comment #168 - Posted by: TBone M36/5"11"/185 at January 30, 2009 6:49 AM

M/39/140

6 rounds plus 100m
37, 25, 21, 14, 18, 14 = 129
all with 20# vest

Comment #169 - Posted by: TuckerGA at January 30, 2009 6:50 AM

hi stron lil pony i hope every thing is doing just great with you...i hope you read Jennifer's post, that girl is deep that was a beautifull post read it (i read it again when i woke up)...
As always big hugs to you lil pony you are great

Comment #170 - Posted by: s'more at January 30, 2009 6:54 AM

6 Rounds

23, 20, 11, 11, 16, 16 = 97(PR)

Comment #171 - Posted by: Edwin 26/M/68"/170 at January 30, 2009 6:58 AM

Bada$$ video! Congrats on the muscle up! Looks just like my first one also....except I about dislocated my left shoulder. Just beware of "muscle up-itis" - which is when you are so psyched to get your first M/U that you do them for about 2 straight weeks just b/c you can.----The tendons in your elbow will not like you.

Day off for me today. Did Babs yesterday. First time. what an evil w/o!

Comment #172 - Posted by: klowe at January 30, 2009 6:58 AM

hey been crossfitting for about 3 years now but i caught wind of gym jones and i am quite intrigued. What does the mob think???

Comment #173 - Posted by: go lakers at January 30, 2009 7:01 AM

deadhang pullups

7 rounds and 200m
(6, 5, 5, 4, 4, 3, 3)

Comment #174 - Posted by: juro at January 30, 2009 7:03 AM

m/39/67"/183#

400 meters on treadmill @ 00:06:58 pace
max pull ups with 35# assist

5 rounds
21,16,12,9,8

Comment #175 - Posted by: Anthony Rubino at January 30, 2009 7:05 AM

bw 165

pullups dead hang

10, 8, 8, 6, 6, 6, 6, 6

Comment #176 - Posted by: paulw at January 30, 2009 7:10 AM

Freakin' AWESOME video! outstanding.

Comment #177 - Posted by: richard hancock at January 30, 2009 7:11 AM

freakin' AWESOME video! congrats to ashley!

Comment #178 - Posted by: richard hancock at January 30, 2009 7:12 AM

6 rds 12/8/6/6/4/3 = 39 pu

3rd day on xfit..LOVE IT!!

Comment #179 - Posted by: Justin M/21/6'3"/190 at January 30, 2009 7:12 AM

All 400s were at 10mph on tread.
25
20
16
15
13
12
15
Total = 116 (PR from 99!) Pretty Happy!
Headed out to Kentucky in a couple hours! Driving from Ontario so should be there this evening! Excited to see whose at the cert!!! Whoooo!

Comment #180 - Posted by: ChadWHall 21/6'1/179 at January 30, 2009 7:14 AM

Hey Spider Chick!! Sorry to hear about your recent health. Glad to hear you are on the mend and still pretty. ;) Your positive attitude only adds to your beauty!

Ashley - Congrats on that first muscleup!! Glad we got to see the cool video of it.

Comment #181 - Posted by: Jodi Bainbridge - CrossFit Fredericton at January 30, 2009 7:15 AM

so, last night i did yesterdays wod of cleans and dips, and my wife and i finally got inside a place with all the equipment i need (before ive been having to use our gym in our apartment complex) and so it was the first time that i could actually use an olympic bar instead of Dumbells. My forearms are killing me from those cleans. But man it feels so good, knowing that now i can finally do the wkd as rx'd!!

Comment #182 - Posted by: Andrew at January 30, 2009 7:21 AM

Congrats on the muscle up Ashley!

I think that this video brings up something we talk about a lot in our box. I don't mean to take away from the video or in any way imply that I am directing this towards it. There just seems to be such an overwhelming emphasis on the muscle-up. Time and time again I see kids and adults too, so obsessed this getting there first muscle-up and trying incessantly before they've developed the strength to safely execute the move. I know it's a difficult move and no ones first muscle-up will be pretty but too many people get up there without the strength and stability to safely execute the transition or the dip without risking serious shoulder injury. I think that we need to put more of an emphasis on developing a strong pullup and ring dip before trying to go for a muscle-up and just kipping yourself as hard as you can over the rings.

Sorry for the rambling post, just seen a lot of near shoulder injuries because of this.

Comment #183 - Posted by: Brian at January 30, 2009 7:21 AM

33/F/5'10"/150

Need to improve my CTB pull-ups, so changed it up a bit.

5 rounds
400m run
15 CTB pull-ups
20:46

Glad I got some work in, but frankly, had to do this one alone and came into it with no motivation.

Comment #184 - Posted by: Laura DeMarco - CrossFit Rx at January 30, 2009 7:32 AM

My rest day did Elizabeth yesterday followed by a prison workout of burpees it includes 20 burpees walk 25 feet 19 burpees walk 25feet, 18-17-16-15.... and so on to 1- time was 14:22, then ran 2,5 miles at 7.1 mph and finished w/ ABS

Comment #185 - Posted by: Dr. Noah at January 30, 2009 7:41 AM

Hi s'more! My name is Erin, and I'm also a Crossfit addict. When I miss a WOD I get all itchy and mean. :D. Big hugs to s'more and all other Crossfit addicts out there.

Woo freaking hoo, it's my fave girl in the whole world, Miss Nicole. I LOVE HER I LOVE HER I LOVE HER!!! I want to get into a domestic partnership with her ;). But yes.. I will do this tomorrow because I'll be hitting the box today. Mmmm.. much love for Nicole.

Grab the Kool Aid and GET SOME!

Comment #186 - Posted by: Sailor Erin at January 30, 2009 7:52 AM

23
12
13
9
14
17
5 (time ran out)

Total 93

Had a glitch in my kipping form today. Got it back for the last set. I did this at a new place with a track and PU bar. The pull up bar moved alot with the kips. I though i was going to break it at first it was moving so much. But by my last few sets i stopped caring and blew through them.

AWESOME WOD

Comment #187 - Posted by: RyanDShel 22/m/191/5'11" at January 30, 2009 7:56 AM

43/24/24/22/33

Comment #188 - Posted by: difchip CFGP at January 30, 2009 8:03 AM

cfwod "Nicole"
6 rounds
15/14/12/11/10/9

Comment #189 - Posted by: Ian C at January 30, 2009 8:12 AM

#69 Freddy C.

I pulled mine on the 13th doing the power clean/dip WOD. Hurt like hell and thought I jacked it up. No bulge, no bruise and I was OK the next day. Just a bad warm up I guess. I hope it turns out the same for you.

Comment #190 - Posted by: Bob in Kabul 44/M/6'3"/190 at January 30, 2009 8:12 AM

Freddy C,

Sorry to hear of your injury. We are the same age, and have similar jobs. I really think it is important that we (older) athletes take time off (a week or two, ever 4-6 weeks) to fully recover when going at it at high intensity.

It is also a good idea to take one-two months off once a year and do something less intense. Our bodies can break down, and the reason we train like we do is to be healthy and make it home to our families after our shift is over.

I will be at CF1W this Saturday with my son for the KM gun class. Hope to meet you then and say hi.


Greg
---------------
Don’t live life to CrossFit better, CrossFit to live your life better.

Comment #191 - Posted by: Greg/M2 at January 30, 2009 8:12 AM

What do you guys think... jump rope vs. running ?

Comment #192 - Posted by: myoung at January 30, 2009 8:14 AM

16
10
10
10
10
10
10
10
4...?
and ran out of time on the 10th lap

Comment #193 - Posted by: dougie at January 30, 2009 8:20 AM

9 1/2 laps

16 reps strict down to 4 on the 9th

Comment #194 - Posted by: dougie at January 30, 2009 8:21 AM

jump rope vs running??? I say both of them they are different animals i like both

Comment #195 - Posted by: s'more at January 30, 2009 8:22 AM

CFWU-minus pu's
5 rounds
pu's-8,8,7,7,10
Totally lethargic and ill motivated. I am surprised I got that much done.

Comment #196 - Posted by: verve at January 30, 2009 8:26 AM

23/m/180
8 rds in 19:38
All strict
16-9-8-6-8-7-8-7=69

Comment #197 - Posted by: Julian at January 30, 2009 8:29 AM

6 rounds
3, 5, 3, 5, 3, 3 - kipping/neutral grip

first time as rx'd

Comment #198 - Posted by: Staci at January 30, 2009 8:31 AM

HI Sailor Erin thanks for the big hugs........i think we (the crossfitters) should make a t-shirt with that "hi my name is...and i'm addicted to CROSSFIT" thing...I think that would be a great t-shirt

Comment #199 - Posted by: s'more at January 30, 2009 8:32 AM

7 laps for 1.75 miles
Pull ups after each lap
11
9
7
6
7
6
7

Comment #200 - Posted by: DELTA DOG at January 30, 2009 8:33 AM

ha, I would totally buy into that t-shirt idea S'more. I'd get stinky cuz I'd wear it everyday. ...or I could just buy multiples.. I don't know, the grungy sailor in me came out so i don't know, lol.

Comment #201 - Posted by: Sailor Erin at January 30, 2009 8:35 AM

7 rounds
21
20
10
15
15
12
16

Comment #202 - Posted by: Jacinto Rodríguez Piedra at January 30, 2009 8:40 AM

WU .5 mi. walk on treadmill
WOD
On Treadmill
20/20/15/12/10 PU

Comment #203 - Posted by: TJF at January 30, 2009 8:41 AM

everyone will be rooting on BJ Penn tomorrow night, right? Gotta support a fellow crossfitter

Comment #204 - Posted by: BC at January 30, 2009 8:41 AM

M/36/76kg/180cm
7 rounds as rx
35
22
22
22
15
15
20
Total: 151

Comment #205 - Posted by: Ívar Ísak at January 30, 2009 8:45 AM

Re: Post #47
I just saw the best crossfit pic ever on Mike and Carries place at crossfit Eastside in Seattle/Bellevue:

http://www.crossfiteastside.com/uploaded_images/wastipated-752387.jpg

Excellent!

Have Fun, Train Hard,

Billy

I don't think the guy sitting on the box worked hard enough :)

John

Comment #206 - Posted by: John K at January 30, 2009 8:57 AM

Filmed my 6:39 Elizabeth yesterday. Video posted on YouTube. Any feedback would be appreciated.

http://www.youtube.com/watch?v=-z5aDhyE09w&feature=channel_page

Comment #207 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 30, 2009 8:58 AM

6 rounds of 2:30 jump rope pull ups 5,5,5,5,4,4

Comment #208 - Posted by: jshep at January 30, 2009 9:02 AM

m/23/73/183
18-11-10-9-10-9

Comment #209 - Posted by: PIM at January 30, 2009 9:10 AM

@183 - Brian: I don't think there was a lack of strength as much as technique. What I see is a misuse of the kip in the movement. In a pullup, you kip to get your chin over the bar (or rings). However, at that point your momentum stops and you go down (and repeat). Using the same kip in a muscleup is worthless. The kip in a muscleup should be used to move the body through the transition part of the movement.

This athlete needed to be coached to begin the pullup, kip later in the movement, stabilize w/ hands in tight to torso, then dip.

Comment #210 - Posted by: TRH at January 30, 2009 9:11 AM

BJ.Penn rules...GO B.J. 3-2-1 FIGHT...i hope he win by submission (armbar or rear naked choke)

Comment #211 - Posted by: s'more at January 30, 2009 9:14 AM

7rds + 400 meters

19
15
15
15
10
10
11

5'8 165

Comment #212 - Posted by: srod at January 30, 2009 9:18 AM

#204, 211

As a CrossFitter I like BJ (how do you not like a guy who coined the WOD, fight gone bad?) but as a Canadian I gotta root for GSP.

In hockey and fighting, ya always gotta go with the homer!

Comment #213 - Posted by: Ronnieboy at January 30, 2009 9:24 AM

Still subbing out the runs. Might try running next week. Trigger points massage on my calves are really helping my feet. But plan on starting slow.

Subbed a 500m row. Tough to do pu's after rowing. Think my score would be higher as rx'd.

13,11,10,10,8,5 =57

Comment #214 - Posted by: SueAnne/F/48/5'6"/134 at January 30, 2009 9:32 AM

M/19/5'10"/155#
Had to stop at 13:45 due to hands getting all cut up from doing pull ups on angle iron which made me let go of the bar falling short of my pull up maxes on all rounds.
10
7
5
6
3-ouch
Really fun workout, looking forward to actually completing 20 minutes next time.

Comment #215 - Posted by: Cory J. Archer at January 30, 2009 9:35 AM

M 68"/165/40

Six rounds:

20
20
15
20
14
20

Comment #216 - Posted by: John at January 30, 2009 9:39 AM

22.m.135.65"

as rx'd
5 rds 77 Pull Ups(PR)

Last Time/PR:
5 rds 65 pull ups(PR)

Outside:
5 rds 49 pull ups(PR)

Comment #217 - Posted by: Francis Vu Nguyen at January 30, 2009 9:41 AM

warm up as Rx'd

6 rounds
G-55
9,8,7,8,8,9

Comment #218 - Posted by: WynE at January 30, 2009 9:43 AM

m/39/6'3"/195

8 rounds

21
15
10
12
10
10
12
15

Great wod!!!

Comment #219 - Posted by: NavyChief at January 30, 2009 9:45 AM

Bingo
I started CF Christmas Day and somehow discovered your posts a couple of days later. Until my ctrl F a few moments ago I had no idea you were anything other than a full time fixture- a permanent savior of sorry ass newbies like me! This CF stuff is tough, but without you???

A serious thanks for the month, you kept me in the game long enough to get hooked.

Comment #220 - Posted by: dave z at January 30, 2009 9:45 AM

12-13-12-10-10+200meters
Second time on lightest band for pull ups today. Chest to bar. Next it's unassisted! Then on to those gorgeous muscle ups, yea! My dream.
Ran in the Fl. rain. Felt great.
Put me down for a tee shirt, and do we know about those cool blue gloves yet?

Comment #221 - Posted by: sondrabythesea f/50/5'3"/112 harborcitycrossfit at January 30, 2009 9:50 AM

Great video. Way to go Ashley. I'm motivated to Go Practice!

Nicole: F/32/124
5 Rounds as rx

20 Underhand
15 Over
11 Under
10 Over
15 Under
Total = 71

Comment #222 - Posted by: Jessica, CrossFit RBB at January 30, 2009 9:50 AM

go BJ Penn he will win by submission also great WOD today, what about gym jones anyone here do one of thier wods??

Comment #223 - Posted by: go lakers at January 30, 2009 9:54 AM

Per earlier requests to whats on ash's hands

Co-Band medical bandage...flexible wrap stuff...jb

Comment #224 - Posted by: JBpractice at January 30, 2009 9:55 AM

m/20/5'10"/180

Nicole as rxd

20,15,13,7,12,10

total=77

Comment #225 - Posted by: TMart at January 30, 2009 10:00 AM

Anyone know the names of the songs and artists on the video of "Freddy's Revenge" in the journal? Awesome music- want to learn more. Thanks.

Comment #226 - Posted by: leon at January 30, 2009 10:05 AM

Hi, my name is Natalie and I'm hooked on the kool aid. Hell, I'd swim in it if I thought I might be able to absorb some more via osmosis. Feeling this good about yourself and your abilities is an invaluable gift. Thanks Coach!

As for Nicole...8 rounds on the runs, 7 on the PU's 10-10-9-10-10-10-10 for a total of 69. Last time was 7 rounds and 33 PU's. Finally, my hands (which are barely large enough to palm a grapefruit) are starting to stay on the bar!

Almost as good as Nicole: the greeting my 60lb puppy gives me when I burst through the door after running home. Warms me through and through :)

Comment #227 - Posted by: Natalie f/21/5'2/135 at January 30, 2009 10:06 AM

M/36/180lbs

Freedy C. sorry to hear about the injury. Wish you a speedy recovery. Be safe brother and take care.

Nicole as rx'd

35-20-20-21-21

Total: 117

Comment #228 - Posted by: D-mart at January 30, 2009 10:13 AM

M/45/168

5 full rounds, plus an extra 400m.

20, 16, 9, 11, 11, 11

Tot=78

Comment #229 - Posted by: Scotto at January 30, 2009 10:16 AM

F/38/144ish/5'4"
“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (treadmill, 1% incline)
Max rep Pull-ups

4 rounds completed.
2 deadhangs, 6 kips
2 deadhangs, 5 kips
7 kips
1 deadhang, 5 kips.

Feeling the effects of cutting my food back and trying to lose some fat. Not my best record, felt gassed.

Comment #230 - Posted by: Camille at January 30, 2009 10:17 AM

M 34/142/5'7"

8 rounds:15,15,12,12,12,12,12,12

Comment #231 - Posted by: Dan at January 30, 2009 10:19 AM

Yo, Ashley, one word.... AWESOME!!!! I'm an Ashley and I wanna get my first muscle up too. LOL! Seems like I'm gonna have to fight my way up to that but I'm blood thirsty anyway, so bring on the pain!

Going off of that, I was curious as to how long all of you seasoned CF ladies have been doing this. I'm locked in for life now and would love to here your stories. Feel like we're all family, even though you have no clue who i am. LOL! Anyway, you guys inspire me each and everyday. Keep on pounding out those awesome numbers!

Comment #232 - Posted by: Ashley at January 30, 2009 10:20 AM

Needed a quick workout before catching the flights home to frozen Wisconsin:

5 rounds for time:

5 divebomber pushups - shoulder seems to be fine with these
10 door pullups using Lifeline's Jungle Gym
20 unanchored situps
40 below parallel, full hip extension squats

12:59

Comment #233 - Posted by: Kelly Moore F/45/5'/114# at January 30, 2009 10:26 AM

38m/6/183

6 Rounds, 152 Pullups (pr)

31.25.25.20.25.26

Comment #234 - Posted by: Dan - CrossFit Bucks at January 30, 2009 10:29 AM

38/m/205/73

7 Rounds complete

25-15-15-15-15-12-15

300m of 8th 400

Comment #235 - Posted by: John at January 30, 2009 10:32 AM

6 rds +400m
19
12
12
12
12
8

Comment #236 - Posted by: B-Mo: m,31,6',192 at January 30, 2009 10:33 AM

M/25/135/5'11"
30
25
20
20
7 dead hang some guy would not let me do a set on the pull up bar of the cable crossover machine.
16
15

Comment #237 - Posted by: CK at January 30, 2009 10:35 AM

Congrats Ashley! I can't wait to get my first MU.

I think I may have a chance to try this weekend. Not too many places I can hang my rings until I get off my but and put them up in the garage. I have mostly just using them for dips and push ups. I love those.

Now to today's WOD. I just killed my old PR on Nicole, but I am divided on pumping out more pull ups or stopping and doing a fast run to get back to pull ups. I can probably do about 40 or 45 PU in a row, but it might take too much out of my arms for the next round. I hate running, but this time I ran faster than ever before for any WODs with 400's. Getting better at that too.

All pull ups kipping and pushing down to do them faster. I am getting close to butterfly PU or my own version.
6 Rounds
30
25
16
17
16
8
Total PU=112

Last round I went to 16, but time was up at 8.

Last time I did 5 rounds of PU with a partial run on round 6. 25,21,15,15,16=92

I just can't express enough on how much I LOVE Crossfit. It makes me feel super human sometimes and humbles the #%&@ out of me other times. Gains come daily. Tracking progress keeps my motivation up to get out of bed at 5am every day to hit up the WOD at 6am. I spread the word as much as I can and people are finally starting to listen after 9 months of the crazy guy at the gym doing these strange workouts. Enough said right now.

I will have to do a large progress post at my 1 year anniversary in April.

Comment #238 - Posted by: Corey Bibolet M/39/5'8"/160 at January 30, 2009 10:35 AM

6rnds.
26,17,15,13,12,13
on TM @ 1%
15 less PU's than last time

Comment #239 - Posted by: steeliekid 175 67" 40 at January 30, 2009 10:39 AM

5 rounds, 82pu

25
20
20
15
7

Comment #240 - Posted by: skyman at January 30, 2009 10:41 AM

AWESOME VIDEO!! Seriously, I loved every second of it. And I love Pulp Fiction and that song.

Ashley,
You are smoking hot girl! Congratulations on your muscle up journey! I'm at work, but I was like Go! GO! Get it! Almost there, COME ON! YESSSSSSSSS! I want to tear my shirt off, and running around the office yelling, lol. But I gotta keep paying the bills, so I'll just type this instead :)

Comment #241 - Posted by: Kurt at January 30, 2009 10:41 AM

M 39/185/5'9
15/10/10/8/7/8/7

ran a little long 21:07

Comment #242 - Posted by: randy at January 30, 2009 10:46 AM

28/m/5'8"/140
began w/ sore lower body
A9 pullups
10 02:49
8 06:51
9 11:12
6 15:30
5 19:30

Comment #243 - Posted by: yannix at January 30, 2009 10:46 AM

Big fight tonight. I hope all you other Crossfiters will be watching.

#204, 211, 213
BJ Penn and GSP are my two favorite fighters. I have plenty though. I didn't think BJ would change weight class again after seeing him in such good form at 155. I am torn at who I want to win.

I will be watching the fight at the local BJJ/ Crossfit gym and the place should be crazy. I be most there will be rooting for BJ.

Comment #244 - Posted by: Corey Bibolet M/39/5'8"/160 at January 30, 2009 10:49 AM

33/m/210/6'5"

16
11
8
7
7
7
6
5

67 total PR by 2

Comment #245 - Posted by: Corey at January 30, 2009 10:49 AM

Not sure who put that video together, but use of the Pulp Fiction soundtrack was a terrific idea. Great movie, great songs and great idea.

Congrats Ashley ~

Comment #246 - Posted by: Mark at January 30, 2009 10:50 AM

Big fight tomorrow! I am getting ahead of myself I am so excited.

Comment #247 - Posted by: Corey Bibolet M/39/5'8"/160 at January 30, 2009 10:51 AM

13 13 10 7 doing very strict PU on a gravitron 110lbs assist.....One day I will get there

Comment #248 - Posted by: Russ B 52/M 5'9" 206LB at January 30, 2009 10:53 AM

M/160/26

As Rx'd:

7 Rounds

40-30-30-20-25-10-25 = 180

Big rip in the round of 10 pull-ups. Wanted to break 200

Comment #249 - Posted by: CalebG at January 30, 2009 10:53 AM

6 round and a half. I finished the run and didn't get the pullups done before the time ran out.

20-15-13-10-10-10

Comment #250 - Posted by: JarredB Frankfort, IN at January 30, 2009 10:54 AM

22/M/165

CFWUx3

11-9-9-9-7-8

I think I could have pushed harder on the middle few pull-ups, but finding one's max when trying to not waste energy for further rounds is a tricky business.

This blew me out of the water. I love it!

Comment #251 - Posted by: Jeff A at January 30, 2009 10:54 AM

m/39/6'/230

7/6/6/6/6/5

Comment #252 - Posted by: CJP at January 30, 2009 10:54 AM

2.0 miles

11/10/11/8/9/10/10/11 = 80 pull-ups

Comment #253 - Posted by: The Gage at January 30, 2009 11:03 AM

M/275/6'3/28

As Rx'd

8/8/8/6/5/3

Comment #254 - Posted by: Ntothed at January 30, 2009 11:03 AM

m/37/247/6'3"
6 rounds
3
3
3
2
2
2
= 15
1 min. and 200 meters at end.
First WOD... ouch!!!

Comment #255 - Posted by: Phoenix at January 30, 2009 11:07 AM

#223 - go lakers: You've been CrossFitting for 3 years and you're JUST NOW hearing about Gym Jones...I don't see how that's possible. Anyways, although it may not be your intention, your posts seem as if you're trying to stir the pot. If you really want more info, go to the CrossFit message forum and do a search, there are many many threads on there discussing it.

- Alex

Comment #256 - Posted by: Alex Europa at January 30, 2009 11:08 AM

as rx'd
1-23
2-13
3-15
4-12
5-13
6-11

Needs to be better!

Comment #257 - Posted by: Toby M/30/6'6"/220 at January 30, 2009 11:08 AM

25/m/5'11"/200
7 Rounds 94 pull ups
25-11-15-10-10-11-12

Comment #258 - Posted by: Nickosaurus at January 30, 2009 11:11 AM

#223 - go lakers: You've been CrossFitting for 3 years and you're JUST NOW hearing about Gym Jones...I don't see how that's possible. Anyways, although it may not be your intention, your posts seem as if you're trying to stir the pot. If you really want more info, go to the CrossFit message forum and do a search, there are many many threads on there discussing it.

- Alex

Comment #259 - Posted by: Alex Europa at January 30, 2009 11:11 AM

'Nicole' - Scaled to:

7 rounds for time:

1. 450m run (indoor track is 150m/lap)
2. 15 Jumping Pull-ups

25:00

M/39/6'1"/260

Comment #260 - Posted by: Dean at January 30, 2009 11:14 AM

m/37/190

As Rx
1) 8+3
2) 5
3) 8
4) 7
5) 7
6) 5 - no run time ran out

Comment #261 - Posted by: UD-ai at January 30, 2009 11:17 AM

As Rx'ed

081119: 7/4/4/4/4/3/3 = 29
Today: 6/5/5/5/4/6/4 = 35

Probably should have squeezed out one or two more. Pretty happy with the result though.

Comment #262 - Posted by: Seader at January 30, 2009 11:18 AM

Male/27yrs/6'0"/169lbs

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

40
30
27
20
19
15
15
15

8 Rounds, 181 Pull-ups

I wanted to vomit on this one so bad, and even now 3 hours later I'm still nauseous. Running outside with the temp 5 degrees then right on into my 70 degree garage almost made me faint towards the end.

PR on the run portion by 1 round, but got 191 as a PR on the pull-ups the last time I did the WOD in non-freezing temperatures.

Comment #263 - Posted by: JacobSZ at January 30, 2009 11:19 AM

m/35/217/5'11

Yesterday's WOD
Elizabeth

Subbed:
*115# cleans
*2 bar dips for every ring dip

12:59

The last time I did this workout I subbed 3x bar dips and my time was 17:29. So for grins, I added the additional 45 dips at the end of the workout and ended up with my time being 15:30 (Theoretically a PR!) :)

Comment #264 - Posted by: Keith M at January 30, 2009 11:21 AM

16,11,8,8,7,7,9 for a total of 66. 13 better than last time.

Comment #265 - Posted by: sg 29/6'2"/184 at January 30, 2009 11:24 AM

I would love to take a shot at a muscle up, but I think my chances are slim, I can't even hit a dip right now.

Anyone know how to rehab, what I think is, a rib that is coming loose from the sternum? Yesterday during Elizabeth the cleans were great, but I jumped up to do the a triple dip sub for ring dips and had shooting pain through the sternum and something poking out of my chest. Best guess I got from the physio at the gym was the rib detachment explanation. Anyone ever had this happen?

Going to bang out 'Nicole' now hoping someone has an answer.

Comment #266 - Posted by: Sheamus at January 30, 2009 11:26 AM

30/m/5'11"/200

6/127 (PR)

26,25,22,21,19,14

Comment #267 - Posted by: cmh at January 30, 2009 11:26 AM

20min
7 Rounds + .03 miles (1.78miles)
12-8-6-6-5-5-4 = 46
Treadmill 7.1

Improvement: 1 min, 4 pullups, 7.0 last


Comment #268 - Posted by: Headhunter at January 30, 2009 11:27 AM

#26 FunnyMoneyLoanShark

Is this the stuff you're talking about?
http://www.pre-wrap.com/

#221 sondrabythesea f/50/5'3"/112 harborcitycrossfit and #19 Spider Chick
It looks like tape to me too.

If it is the stuff from that site, it looks like the teen scene knows all about it. As we're all a bit past that stage, it explains why we don't. :-)

Comment #269 - Posted by: Metric at January 30, 2009 11:29 AM

Male/28yrs/5'6"/160lbs

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

50
35
30
30
30
30

6 rounds, 205 pull ups. Beat my last time on this work out by 51 pull ups w/ same number of rounds. Funny because I weigh ten pounds more this time.

Comment #270 - Posted by: Joey L at January 30, 2009 11:31 AM

5 x 400m
25 - 18 - 12 - 16 - 14
new PR

Comment #271 - Posted by: jb305 at January 30, 2009 11:32 AM

24/m/182

as rx'd

12:06 (PR by 1:27)

My watch was accidentally stopped during the cleans. I'm pretty sure about 1:30 should be added on to my time of 10:36.


Brian C:

sub 18# MB cleans
sub 85# assist ring dips

9:11

Comment #272 - Posted by: headonkey at January 30, 2009 11:36 AM

As Rx'd 5.5 rounds with an avg of 20 pullups per round.

Comment #273 - Posted by: Matty in E.WA. at January 30, 2009 11:39 AM

6 full rounds + 400M
11,10,10,6,7,6 = 50 pullups
20:30

Comment #274 - Posted by: Bells 36/6'1"/210 at January 30, 2009 11:44 AM


50 C&J Burpees, using two 30# DB
= 19:14

Still sick so not going at 100%. I am personally keeping the probiotic company in business this week and farmers- I have eaten more veggies than I even normally do ;)
This was a fun shoulder workout.
Gotta save some energy, I work after work on Friday nights.
Erin

Comment #275 - Posted by: in8girl at January 30, 2009 11:45 AM

33/m/163

18
12
8
8
7
8
8

Finished round 7 with 19:01

Comment #276 - Posted by: mharris at January 30, 2009 11:48 AM

47 / 175

as rx'd on the mill at 1%

73 PUs in 6 rounds - PR for PUs by 16 in one less round. Rounds were 18-13-10-10-11-11

Comment #277 - Posted by: tom perry at January 30, 2009 11:51 AM

6 rounds + 100m or so

5
3
2
4 -- started kipping better
4
6

Comment #278 - Posted by: cjpsmith (m/22/5'10"/181) at January 30, 2009 11:52 AM

28/m/5'6"/153lbs.

18,15,15,13,13

Comment #279 - Posted by: dyeprod at January 30, 2009 11:56 AM

29/m/196

Roads still covered in ice, so subbed the PU Ladder:

17 + 16, a PR by 2 PUs.

Comment #280 - Posted by: Esteban - CrossFit Nasti at January 30, 2009 11:59 AM

41/f/5'3"/115 (yikes! first time I saw that age in print!)

20 (pr),15,13,14,12,13

day 15 of burpee challenge


Comment #281 - Posted by: Judi at January 30, 2009 12:03 PM

wod as rx'd with a little exchange
23-226
did ring push ups on a 20" box
7 rounds
30
20
15
15
15
16
ended with a 400m run 111 total push ups

Comment #282 - Posted by: Sam L at January 30, 2009 12:03 PM

7 rounds, 65 pullups total, brutal workout, that was a long 20 minutes. 15 min later my arms still feel all pumped up with blood.

Comment #283 - Posted by: johnny boy at January 30, 2009 12:06 PM

As Rx'd

19
13
10
10
10
10
10

Comment #284 - Posted by: mwunderle at January 30, 2009 12:08 PM

Male/26/5'8"/165

As Rx'd.

38
25
24
24
24
And 250 meters.

A mediocre effort on my part on the pullups. I could have done more on each set, but I didn't fight the pain. Totally mental. Once I quit at 25, I mentally gave up near that number for all of the subsequent rounds.

The 20 minute workouts are always mental. I'm disappointed with myself today.

Comment #285 - Posted by: Kurt at January 30, 2009 12:08 PM

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: Quick warm up walking on hands and about 5 minutes of finding objects to Muscle Up onto

WOD: Nicole: 8 rounds even but I went over time by 2:11

400 meter runs: used 430 meter runs

Pull Ups: 22,16,16,16,16,16,16,16

Cool down: some really crappy bar muscle ups followed by playing with handstands. I have been walking around on my hands, moving forward (easy), backwards (easy), sideways (not so easy), in circles( easier than sideways), around stuff (very tough), just getting used to being inverted. Its like being a baby who is learning to walk.

I don't know what I was thinking when I lost track of the time, it just went by really fast this morning, go figure...

Have Fun, Train Hard,

Billy

Comment #286 - Posted by: Billy Olympic Crossfit at January 30, 2009 12:13 PM

M/47/5'9"/174

6 Rds + 200m

16
15
13
12
11
11

Comment #287 - Posted by: Mike in RSM at January 30, 2009 12:15 PM

m/37/76/200

7rds: 12/10/9/9/7/8/5

Deadhang PUs, alternated over/underhand.

Comment #288 - Posted by: Chas at January 30, 2009 12:16 PM

I have searched the site and can't find what a pullup ladder is. Anyone?

Comment #289 - Posted by: Judi at January 30, 2009 12:18 PM

cfwu x 3[only 3 pu each rnd for w/o]

400m run sub 500m row
max pullups
15/12/11/13/12/16

Comment #290 - Posted by: hiflyer51 at January 30, 2009 12:23 PM

age 19 bw 170
nowhere 2 run so i did diane in 11:44 as rx'd
not sure if thats a pr or not.
deads felt good. broken into 15-6 then 10-5. unbroken last set

handstands were a little slow

Comment #291 - Posted by: Chris S at January 30, 2009 12:24 PM

#289 A pull up ladder can be done a few different ways. One way is to use a watch and do 1 the first min 2 the sec 3 the third ... you get the point until you can't do anymore. The other way to do it is to invite a friend to enjoy the pain and you alternate you do 1 they do 1 your do 2 they do 2 ... again I bet you see the pain that can be done. The third way and my favorite way is to add exercises into the ladder. I.E. 10 Pullups 10 Pushups, 10 Situps and 10 Squats, then 9,8,...1. As you can see there are multiple ways that you can inflict great discomforate on yourself and others that you dislike.

Anyways haven't posted for a while, and really did not want to run today so decided to give "Grace" another go. Last time did it with 95lbs and it took 15 or so minutes this time did it as Rx'd and did it in 9:35. Now that I sit here with my entire back burning and waxing back to yesterday I should have ran.

3-2-1 Go

Comment #292 - Posted by: Swany at January 30, 2009 12:26 PM

15/11/11/11/11/6/6 +400m with 15 seconds to spare

PR

Last 400 was sub 2 min.

Comment #293 - Posted by: gklus_55@hotmail.com at January 30, 2009 12:28 PM

Hey Judy, comment 289 "What's a pull up ladder?"

Two answers, first a pull up ladder is not a device, its a way to play with pull ups. One of crossfit's common ways to workout is by using ladders where on the first set you do one of something the next set you do two, the next set you do three, etc. Sometimes the number starts high and goes down, sometimes its mixed with two excercise ladders one ascending, one descending. Like this one that we did on the 21st of January:

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Also, someone may refer to a campus board as a pull up ladder. These boards are attached to a wall and have all kinds of different holds on them for you to grab and they are great! A type of improvised campus board is just a ladder leaning against a wall and you stand under it and use the rungs as pull up bars going up and down (pull up ladder).

Campus Board Example:

http://www.youtube.com/watch?v=EvcdJt9mM4U&feature=related

Have Fun, Train Hard.

Billy

Comment #294 - Posted by: Billy Olympic Crossfit at January 30, 2009 12:28 PM

I've been wise to pre-wrap for awhile now, and used it in my hair ever since I saw Libby-Cutie-Pie's excellent coiffure at the Games this summer.

I've used it on all sorts of nefarious adventures of which we shall not speak.

Sure, prewrap's a lovely thing, and it comes in a sweet selection of colors. But, it shreds. If you even look at it sternly, it totally falls apart.

If Ashley's using it for MU's, how is it that hers doesn't shred? Must have answers! And, I googled CO medical tape and got nothing. Where does a girl who'd rather not have to explain her blistered wrists find this magick tape?

Comment #295 - Posted by: Spider Chick at January 30, 2009 12:33 PM

32/m/230#

19/16/15/15/13/13/13/10-114

Comment #296 - Posted by: hoss at January 30, 2009 12:35 PM

Judi, you got me going off on the campus board tangent thing. Here's a cool tutorial with all kinds of work with campus boards:

http://www.youtube.com/watch?v=h07kaQKtgDY&feature=related

Have Fun, Train hard,

Billy

Comment #297 - Posted by: Billy Olympic Crossfit at January 30, 2009 12:39 PM

28YOM
5'10"
195#

50
20
19
13
15
15

Total: 132

It seems odd to me to be able to get 50 on the first, then drop off so quickly. First workout in a month though. Probably a significant factor!

Here's hoping OPTEMPO will slow down.

Comment #298 - Posted by: Steve Smith at January 30, 2009 12:40 PM

that was a fun one!

15/15/15/15/15/16

6 rounds complete=91 pullups!

Comment #299 - Posted by: D'wall M/19/6'3/185 CFTrussville at January 30, 2009 12:41 PM

Swany and Billy
Thanks for the info on the pull up ladder. Now that you've explained it, it is totally obvious. I've actually done the both the pullup ladder and the l-sit WOD, too - just didn't know it was a "ladder". I learn something new everyday with Crossfit!

Comment #300 - Posted by: Judi at January 30, 2009 12:43 PM

Jennie: 27 F 165# 5'9"
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Completed 5 rounds in 19min (10 pull-ups each round)(ran on treadmill)

Comment #301 - Posted by: JennieLee at January 30, 2009 12:44 PM

M/25/6'3"/183

This one hurt. All pull-ups DH--still working on the kip.

Jogging warm-up

6 rounds, 55 pull-ups

Comment #302 - Posted by: BeckJhong at January 30, 2009 12:45 PM

First time doing this WOD. I still really struggle with kipping pull-ups. My gym does not have a bar high enough for me to practice on, and I am only strong enough at this point to do 2 or 3 dead hang pull ups. So I used band assisted pull ups in the WOD.

4.5 Rounds
15/12/12/11 +400m run

Comment #303 - Posted by: Cody in GJ (M/30/6'2"/280) at January 30, 2009 12:45 PM

7 rounds and 100 yds 137 kipping pullups (pr)
rd1 1:32 32
rd2 1:53 20
rd3 2:07 18
rd4 2:14 15
rd5 2:11 18
rd6 2:14 18
rd7 2:15 16
RD8 :37 (100yds)

Comment #304 - Posted by: Jim D. 48 yom 5'11" 165# at January 30, 2009 12:46 PM

20 (reverse grip)
15 (regular grip)
18 (reverse grip)
10 (regular grip)
20 (reverse grip)
Finished one extra run in ending time of: 20:21
Can't get a wide enough grip to kip here at the house, however, when doing reverse grips, I can get a "type" of kip and it seemed to help with the numbers. Not happy with this overall, though it is an improvement since last time.

Comment #305 - Posted by: brad/m/36/5'09"/175lbs at January 30, 2009 12:49 PM

No running today. Broken toe this weekend playing at the water park. Did Barbara instead - results there...

Spidey - good to see you on the boards again! Glad you are feeling better. Will drop you a line by e-mail.

Comment #306 - Posted by: ScottE at January 30, 2009 12:50 PM

32 20 15 15 15 14 total 111, down from pr of 114. Had about 30 sec. left.

Comment #307 - Posted by: ScottMacArthur at January 30, 2009 12:50 PM

Nicole: 134 in 5 rounds
30
24
25
30
25
400 m runs on treadmill @ 2%
Rounds 1-3 @ 7.5 mph, 4,5 @ 7 mph.

m/54/69"/171#

Comment #308 - Posted by: rick ihrie at January 30, 2009 12:53 PM

M/43/6'0"/175
8x400m rowing
8x13 pull ups

last time 7 rounds previous time 6 rounds so I am improving each time!

Comment #309 - Posted by: Allan at January 30, 2009 1:02 PM

Muscle ups are overrated. Although I wish I could do it like BJ Penn in the vid w/o the kip. Total badass.

Comment #310 - Posted by: Tom at January 30, 2009 1:03 PM

Started getting the hang of kipping today. I can only do about 4 max at a dead hang.

8 rounds
6/6/6/6/6/7/7/7

Comment #311 - Posted by: lauraannATC F/26/5'5"/128 at January 30, 2009 1:06 PM

As rx'd:

8 laps; 7 rounds of pull-ups:

7
8
7
8
8
8
7

Total=53

Comment #312 - Posted by: Umbre at January 30, 2009 1:07 PM

5 Rds

25
21
23
19
23
Total: 111 (last time 88 in 5 rds)

I'd say I run like a girl but that would be a complement and I can't run as well as most of the "girls" on this board do. Soooo...

Contest time then...finish the sentence for me

"I run like a ......"

Comment #313 - Posted by: bill m/50/213/72 at January 30, 2009 1:10 PM

16,13,10,10,10,6
The second two tens I dropped, counted to five and got however many more I needed for at least 10. I'm not very "kipping co-ordinated".

Comment #314 - Posted by: Dirt at January 30, 2009 1:11 PM

Very cool vid. That's what Crossfit is all about.

Comment #315 - Posted by: Dan S. at January 30, 2009 1:11 PM

Congrats on the MU and also TOTALLY awesome, sweet, SWEET abs. I'm doing a lot of core work now and diet work too. Come April 15th, LOOK OUT!!

Comment #316 - Posted by: chuck at January 30, 2009 1:12 PM

m/42/206/5'11

1st time WOD,usually do kips, did dead hangs today just because, buzzer rang as I finished my 7th 400

12+10+8+7+7+8+0= 52

Comment #317 - Posted by: p. l. at January 30, 2009 1:14 PM

33/M/6'00/183

"Nicole"
7 Laps, 116 pull-ups

(25,16,16,15,15,11,18)

Dan D.

Comment #318 - Posted by: Dan D. at January 30, 2009 1:17 PM

20 min:
5 rounds
85 (20, 20, 15, 15, 15)

I was halfway into my 6th 400m when the alarm went off. Went ahead and finished and did an extra 15 pu's

Total time 21:39

Comment #319 - Posted by: cmac at January 30, 2009 1:19 PM

6 rds + 400m

30-17-13-13-12-11 = 96

Treadmill 1% incline. 9.0mph first lap, ~7.7mph after

Comment #320 - Posted by: Tito M/30/6'2"/200 at January 30, 2009 1:21 PM

6 rounds + 137 Pull ups + 0.21 miles

Pull ups
50-20-20-15-15-17

I've been Zoning for several weeks now. My previous PR for max pull ups was 44. Hmmm... maybe there is something to this Zone hype.

Comment #321 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 30, 2009 1:22 PM

5 Rounds + 400m

Pull-Ups:

26, 12, 12, 12, 10


Earlier... Tabata Squats with the class at 530AM...
25, 24, 24, 24, 22, 20, 18, 17

Gassed Out. What a B. Probably had something to do with the 45 95# Cleans yesterday.

We're going to start doing tabata squats every single day.. then they'll turn into bottom to bottom tabata squats. Fun Pain.

Comment #322 - Posted by: AllisonNYC in VB_24/5'2/115 at January 30, 2009 1:24 PM

28/m/192

6 rds + 300 meters

Pull-ups
25,16,15,12,10,10 = 88

Comment #323 - Posted by: R_Spad at January 30, 2009 1:28 PM

25/m/172

7 rds + 300 meters

Pull-ups
13,10,8,5,7,7,7 = 57

Comment #324 - Posted by: travis z at January 30, 2009 1:31 PM

9 rds, but I didn't do that many pullups, it varied between 6-11 pullups (deadhang though)

Comment #325 - Posted by: Clack_Attack at January 30, 2009 1:32 PM

#44 Marshall:

I've had a few issues with back injuries too. They suck. Last time I suffered for a week and finally went to my doctor barely able to stand or walk. He basically laughed at me and told me it was just a muscle spasm. While embarrassed, at my lack of pain tolerance, I was relieved because I thought I might never pick up my kid let alone crossfit again. A shot of a muscle relaxant later and I was good to go.

The good doctor also told me that the problem was my hamstrings were to tight. I have been stretching regularly since and no more back problems.

Comment #326 - Posted by: Joe at January 30, 2009 1:32 PM

8 rds
13-13-12-10-10-10-9-9
Pull-ups dead hang on ledge(needs work)
Runs outside

Comment #327 - Posted by: chris l at January 30, 2009 1:32 PM

6 Rounds, but scaled max rep pullups to 25 jumping pullups. I scaled it too much. I'll push for 8 rounds next time

Comment #328 - Posted by: Ben K| M/17/6'0/195 at January 30, 2009 1:35 PM

as RX'd 7 Rounds
Pull-ps per round
20-16-14-14-12-11-5
ran out of time on the last set of pull-ups....big time improvement on number of pullups since the last one!!!

Comment #329 - Posted by: Brandon T M/37/69"/175 at January 30, 2009 1:39 PM

as rx'd:
40/25/21/17/17/16=136 (-6 from pr)
ran out of time in 7th 400m

Comment #330 - Posted by: jake r-17yom/152 at January 30, 2009 1:43 PM

as Rxd
21
12
12
12
12
12
13

7rounds 94pull-ups(PR)

Comment #331 - Posted by: Jonblaze at January 30, 2009 1:44 PM

6 rounds + 100m

Pullups: 108 total. By round: 26-17-18-20-15-12

Runs on treadmill between 9 - 11mph

Comment #332 - Posted by: Chris O m/27/173 at January 30, 2009 1:45 PM

6 rounds
28-20-18-18-15-14
my running and lung capaciy sucks,my grip strength thoughis getting beastly:)

Comment #333 - Posted by: cole32/m/6"4/240 at January 30, 2009 1:47 PM

10-6-4-4-4-5-5 for 38 total

Comment #334 - Posted by: rbjester at January 30, 2009 1:48 PM

as rx'ed

7 rounds
20/15/11/12/10/12/8

Dave
33/210/72"

Comment #335 - Posted by: Dave at Offutt at January 30, 2009 1:49 PM

As rx'd

7 Rounds

12
10
12
12
12
12
12

Don't think I pushed myself for the max as often as I could considering I ended with 5 sets of 12.

Comment #336 - Posted by: Caleb T at January 30, 2009 1:53 PM

m/6'3"/225

as rx'd

25/17/17/16/15/15

First time on Nicole, it was killer!!!

Comment #337 - Posted by: Danny at January 30, 2009 1:55 PM

as rx'd, 6.5 rounds (new PR) in 20:15

1. 9mph, 21 pullups
2. 8mp, 16 pullups
3. 8mph, 11 pullups
4. 8mph, 11 pullups
5. 8mph, 11 pullups
6. 8mph, 10 pullups
7. 10mph

Total pullups = 80 (new PR)

Comment #338 - Posted by: mbalanda at January 30, 2009 1:55 PM

As rx'd - 19:05 hands torn up so I stopped
7 Rounds

12
10
12
12
12
12
12

Don't think I pushed myself for the max as often as I could considering I ended with 5 sets of 12.

Comment #339 - Posted by: Caleb T at January 30, 2009 1:56 PM

rx'd

95 pullups total

3 more than last time.

Comment #340 - Posted by: Paul Szoldra at January 30, 2009 1:56 PM

6 rounds 50 pull-ups + .1mile

10
10
9
8
6
7

refine the kip

Comment #341 - Posted by: andrew - Panther CrossFit at January 30, 2009 1:57 PM

m/6'0"/175

20
17
17
16
11
14
250m

Comment #342 - Posted by: Austin at January 30, 2009 2:01 PM

outstanding

Comment #343 - Posted by: Johnny B/ Crossfit Torii Beach at January 30, 2009 2:04 PM

F/22/5'6"/138

As Rx'
400m
12 pullups
400m
12 pullups
400m
10 pullups
400m
10 pullups
400m
10 pullups
400m

Total Pullups: 54
Total run: 2.4k

I think it worked in my favour to run in the cold; it kept my hands hard as %*#$!!!! But the blizzardy snow in the face kind of sucked!

Comment #344 - Posted by: Melissa Cvjeticanin CF Mississauga at January 30, 2009 2:05 PM

m/30/5'10/200

subbed 500m rows for the run
37/20/20/20/19/7(ran out of time)

my body is ready for a rest day!!

Comment #345 - Posted by: Chris at January 30, 2009 2:07 PM

Well I was hoping for a new pullup PR but not today. Fighting a nasty cold but muscled through.

Get used to seeing #320 Zack Miller! This dude is a young beast! Nice work there Zack! Dude did a sub 7 Liz' totally legit too! Check it out.

6 rounds

38/21/11/12/14/9 off my pr by a handful oh well next time...

Comment #346 - Posted by: Sterling at January 30, 2009 2:07 PM

as rx'd

10
7
10
9
10
12
9
7 -cut off by stopwatch

Comment #347 - Posted by: cadet at January 30, 2009 2:08 PM

#19 Spider Chick

I use Lynx Grips for pull-ups, bar muscle-ups, dead lifts, etc. Saw someone post them on the comments a year ago and tried em out. They work perfectly and are only $10.

Comment #348 - Posted by: Mason A at January 30, 2009 2:09 PM

m/20/5'8/158

as rx'd

rd 1 - 20
rd 2 - 10
rd 3 - 10
rd 4 - 10
rd 5 - 11
rd 6 - 12

6 rounds, 73 pull ups

Comment #349 - Posted by: Josh at January 30, 2009 2:12 PM

elizabeth - one day behind
65# clean, 1x reg dips (*shrug* I have to start somewhere.. :/)
22:45

Comment #350 - Posted by: cobradog (shaolin) at January 30, 2009 2:15 PM

CF WU minus PU,dips, and back ext

WOD as rx'd
8 rounds
65 PU
20:42

Comment #351 - Posted by: Lance 26/M/69in/187lbs at January 30, 2009 2:16 PM

m/225/6"0/33

As Rx'ed, with slight variation:

Nice day outside, so I didn't want to use the treadmill. Instead, I ran outside, and timed my splits. 5 splits, all in the 2:00 - 2:30 range.

pull ups: 22/15/11/9/7, total: 64

Comment #352 - Posted by: j-seal at January 30, 2009 2:18 PM

152 pull ups total

40
20
17
15
20
20
20

Comment #353 - Posted by: Thomas Baklayan at January 30, 2009 2:20 PM

My head started hurting really badly so I stopped after the first round.

55 pull-ups

Comment #354 - Posted by: FrankB7 at January 30, 2009 2:23 PM

M/34/5'10"/198lbs.

Ran on treadmill.
Seven (7) rounds 22/20/15/14/11/11/11
104 total pull ups

Comment #355 - Posted by: bs2103 at January 30, 2009 2:26 PM

12
7
7
8
6
6 time

dead hang
m/21/165

Comment #356 - Posted by: kyle at January 30, 2009 2:28 PM

5 Rounds, 2km, 33 PU.

PUs: 6 - 8 - 5 - 6 - 8.


F/33/63kg

Comment #357 - Posted by: lelak at January 30, 2009 2:29 PM

Will do tommarow and use Sunday as rest day. Today Backsquat 5-5-5-3-3-3-1-1-1
135, 155, 175, 185, 195, 205, 225, 245, 255

Comment #358 - Posted by: Canny at January 30, 2009 2:34 PM

8 rds 8-5-8-5-6-6-5-5 on pullups
nice work on pr #337!!

Comment #359 - Posted by: Drew at January 30, 2009 2:34 PM

WOD - 8/121 [50y/m/11st/70"]

Comment #360 - Posted by: Rebar at January 30, 2009 2:36 PM

rx'd:
21, 17, 16, 15, 15, 16, + a bit over 200m of 7th round. 6 complete rounds.

on last round I kipped hard to gut out a last rep thinking this might be number 100...and it was. Good thing it wasn't #99...hah. Just glad to get through this one today...11 better than last time but 9 off pr.

Comment #361 - Posted by: Joel B. at January 30, 2009 2:39 PM

15
14
12
10
11
12
Total 74
Love this wod!
Still need more work on running

Comment #362 - Posted by: CaliChasM/6'7"/49/250 at January 30, 2009 2:41 PM

20,14,14,12,10,11
81 total
plus .200 on the treadmill set at 8.0

Comment #363 - Posted by: Richard Orpen at January 30, 2009 2:41 PM

26-18-18-18-18-18-9(clock expired)


Comment #364 - Posted by: Chopsaw, M/44/6'/180 at January 30, 2009 2:47 PM

m/41/182

subbed sdhp, 4 sets total, 19:53
50# x 20 2 sets and 60# x 15 2 sets

Comment #365 - Posted by: MHood at January 30, 2009 2:48 PM

m/39/5'4"/143

As rx'd: 6 rounds
26 20 17 15 15 15 = 108

PR by 10 reps. Time expired at about 80m into the 7th round run.

Comment #366 - Posted by: FnTX at January 30, 2009 2:50 PM

8 rounds

kipping pullups
27, 17, 15, 13, 11, 10, 10, 10

Male 5'10" 195# 29 years old

Comment #367 - Posted by: cdub at January 30, 2009 2:52 PM

7 rounds

Pull ups (114 tot)
24 (20 dh)
20 (5 dh)
15 (1 dh)
16
15
15
9

Comment #368 - Posted by: schlegs m/38/6'/200 at January 30, 2009 2:54 PM

5 rounds

21
10
13
11
11
plus 10

Comment #369 - Posted by: Aaron m/27/5'7"/173 at January 30, 2009 3:01 PM

M/40/6'0"/155

Estimated distance by guessing a 6:00 pace during warm-up and timing 45 sec for 200m.

22,15,12,12,12,12,12,12=109+about 50m

PR with an asterisk for unreliable distance. Last two attempts and old pr were 104 in 8 rds. Still TAD to Jax.

Comment #370 - Posted by: JPW at January 30, 2009 3:02 PM

6 rnds + 240m
77 pull-ups

Tied my pr on the pull-ups. However, I went 140m than my previous pr.

Going to Crossfit Alliance tomorrow. Can't wait. Then, watching UFC 94: go GSP!

Comment #371 - Posted by: clemson rob at January 30, 2009 3:03 PM

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

CFWU
six rounds, 10 pull ups each round

Comment #372 - Posted by: karl at January 30, 2009 3:03 PM

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

Subbed 500M row instead of runs due to snow
20-15-15-15-15-11 = 91
Foam roll after
Compared to 081119: As rx’d: 25-20-11-16-15 = 87

Comment #373 - Posted by: Sesoku at January 30, 2009 3:06 PM

7 rounds
treadmill run at 9mph
Run Pullups Running clock Splits
1:40 7 2:50 2:50
1:40 7 5:45 2:55
1:40 7 8:36 2:51
1:40 5 11:40 3:04
1:40 5 14:34 2:56
1:40 5 17:20 2:46
1:40 5 20:00 2:40
no cheaters on pullups

Comment #374 - Posted by: abr at January 30, 2009 3:07 PM

22
15
15
15
12
10 (as time ran out)
_____________________
6 rounds; 89 PU

Comment #375 - Posted by: GU997 at January 30, 2009 3:10 PM

Alex Europa- hey dude i am not trying to stir the pot and yeah i just went on their website yesterday and their wods look cool. i just want to know how other crossfitters felt about gym jones since my local affiliate thinks mark twight is a loser and a co worker of mine who is a freakin stud swears by gym jones. just want some feedback dude so realx.

Comment #376 - Posted by: go lakers at January 30, 2009 3:12 PM

Week 3 of Xfit
m/20/6'1/205

Went for strict today, the only pullup station open was an empty cage that would rock if i kipped. pulled off 7 complete rounds
10-9-9-10-8-8-7-5...last baby was after the 20 minute mark but i felt like finishing the round. After all "Finish what you begin!"

Comment #377 - Posted by: Mike S at January 30, 2009 3:16 PM

25/m/5'11"/175
7 rounds+150m
12-11-12-10-10-10-10=75(PR)
Same rounds as last time but more pullups

Comment #378 - Posted by: justaman - liberty sc at January 30, 2009 3:16 PM

CFWUx2 (minus dips and pull-ups)

as prescribed
ran on treadmill with 1% incline
all kipping pull ups with chin over bar on every one. Hands in prone position.

Round 1. 45 pull ups PR!! (previous PR was 42)Now I want 50! And, no I did not stop- was determined to get passed 42 even if I puked!
Round 2. 26 pull ups
Round 3. 23 pull ups
Round 4. 22 pull ups
Round 5. 20 pull ups at 19:43 and I was DONE!

my lats and forearms were just BLOWN up. By round 4 I had to walk at a good clip for 30 seconds before ramping up to a run.

GREAT WOD and glad it's over! I rarely take a REAL rest day...tomorrow I will-I'm spent from this cycle!

Comment #379 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 30, 2009 3:18 PM


28/m/175

round 1- 20
round 2- 20
round 3- 20
round 4- 17
round 5- 13
round 6- 16
+ 200m

total= 106

Eat it Matt #120

Comment #380 - Posted by: chad lindsey at January 30, 2009 3:26 PM

1 - 17
2 - 17
3 - 10
4 - 13
5 - 15
6 - 17
7 - 15
8 - 0 (Ran out of time after the run.)

Total pullups - 104
Total distance - 3200m (2 mi)

Comment #381 - Posted by: USC MIDN at January 30, 2009 3:29 PM

31/M/190

As rx'd

15
13
11
11
11
11
+ 400m

Was hoping for 7 rounds but it's better than last time.

Comment #382 - Posted by: john g at January 30, 2009 3:32 PM

Boy do I need a rest day.

Nicole
.25 on dreadmill x 5
20 band assisted PUs x 4

I am hungry. and thirsty. and tired. and sore.

Ashley #232(newbie, not the video girl LOL) welcome. Been crossfitting since september 25 08 but not with much intensity until mid december when, yup, you guessed it.. my man done me wrong LOL Since then I've been busting my hump with following the main site doing 3 on 1 off, and NOT skipping WODs that *look* too hard ( like handstand push ups) There is nothing like a break up to get you fired up. Something like "hell hath no fury like a woman scorned" LOL even tho' I was the one doing the dumping. Good luck sista!

Giddy-up!

Comment #383 - Posted by: Strong Lil Pony F/37/5'5"/138 at January 30, 2009 3:35 PM

15,12,12,12,12,12. sub 500m row rounds 2 and 5. row then pullups much more difficult than run then pullups.

Comment #384 - Posted by: ecp2 at January 30, 2009 3:37 PM

Nicole: 7 rounds w/ 84 pull ups. PR

Comment #385 - Posted by: Denver Sheepdog 35/5'9/165#/CFT=892 at January 30, 2009 3:37 PM

6 rounds + ~200m
10-9-8-7-6-7 PU

Ran outside with estimated 400m. Saw the WOD last night and went to sleep thinking of kipping technique. Will nail it soon!

Keep the great videos coming, love 'em

Comment #386 - Posted by: Mike 37/75"/182 at January 30, 2009 3:40 PM

6 rds +~200m
10-9-8-7-6-7 PU

Outside run, guesstimated 400m. Great videos, keep them coming!

Comment #387 - Posted by: Mike 37/75"/182 at January 30, 2009 3:45 PM

m/23/205

25/25/25/20/20/27


Comment #388 - Posted by: Jason Khalipa at January 30, 2009 3:45 PM

15
10
7
10
10
7

59 total

Comment #389 - Posted by: Collin at January 30, 2009 3:45 PM

Jodi (F/30/110)

Modified "Nicole"
AMRAP in 20 minutes of:
50 Lunges
Max rep chinups

Score = 7 Rounds + 26 lunges
Total chinups = 139

Chinups were:
Round 1 = 49 (PR by 6 reps) - this puts me top in the gym...for now...haha!!
Rounds 2 through 7 were 15 reps each

Comment #390 - Posted by: Jodi Bainbridge - CrossFit Fredericton at January 30, 2009 3:56 PM

32/m/165

as rx'd

5 rounds

20,18,20,18,15 last time 4 rounds of pull ups, and 5 rounds of the run so a little better this time

Comment #391 - Posted by: karim at January 30, 2009 3:59 PM

6 rounds in 21 min
pu=15,13,12,11,10,11
horrible side stich the whole time, 1 more round than last time and more pull ups in each round

Comment #392 - Posted by: its ryan not ryan at January 30, 2009 4:00 PM

6 rounds (PR)
20,16,14,14,12,15=91 (PR by 15)

Next time 7 rounds and 100+ PU!

Comment #393 - Posted by: Alan Cook - 23/5'8"/158 at January 30, 2009 4:00 PM

m35/167/5'8"

ran 500 meters, completed 5 rounds 10 pull ups per round.........felt weak today


Comment #394 - Posted by: C-Loc at January 30, 2009 4:00 PM

Man, me and my friend weren't feeling it today. Worn out from everything else we do(mostly Elizabeth).

Ryan M/22/185/5'10

23(PR for # of pull ups in a row)
15
16
17
16
Total: 85 (one less round then last time, but I did 12 more pull ups as well).

RJ M/22/170/5'9.5

25
20
18
16
19
Total: 98

Comment #395 - Posted by: ryan u. at January 30, 2009 4:04 PM

m44/176/5'10"

I just got my first muscle up too!!!! I can't believe it. I've had the rings in my garage for a long time and don't hit them as often as I should, but I got back from a longish road bike ride today and gave it a shot after seeing the video of the day. What a deal. I'm so stoked!

Comment #396 - Posted by: Jay Wright at January 30, 2009 4:05 PM

As many rounds in 20 minutes:
Run .3 miles (weird track)
Max rep pullups

36
31
27
23
21
23

Total: 161

My last total was 136.

Comment #397 - Posted by: KieranGT_22/M/170/5'11" at January 30, 2009 4:10 PM

m/20/164/5'9"

all treadmills taken so rode an air bike for a 1:35 each time...ended up being about .55 miles.

7 rounds
25-17-11-13-11-10-10

total pu's=97

Comment #398 - Posted by: JohnFahn at January 30, 2009 4:14 PM

C-
400's outside
reg. pulls
33-23-22-20-20-20+400M
Did this w/Colby
10-10-10-10-10-10-10+100M

Comment #399 - Posted by: Jeff & Charity @ CFSnohomish at January 30, 2009 4:16 PM

As RX'd.
3
4
5
4
3


Comment #400 - Posted by: SRD at January 30, 2009 4:21 PM

added OHS (95lb) to the PUs

5/20
8/20
10/20
12/26

Comment #401 - Posted by: Ed CFNF at January 30, 2009 4:22 PM

as Rx'ed:

40-20-20-27-27 (134 pull-ups)
ran 105 m of the 6th round

Comment #402 - Posted by: Herm @ CF Los Altos, CA at January 30, 2009 4:27 PM

12/12/11/11/10/8 = 64 and 2,400 m
P.R is 72

Comment #403 - Posted by: Hollie D f/40/140/5'4" at January 30, 2009 4:30 PM

7 rounds of pull-ups/8 400s

20
12
11
11
11
11
11
TOTAL 87

Kinda sucky... Oh well great workout.

Comment #404 - Posted by: Steven Willis (M/21/5'9"/170) at January 30, 2009 4:30 PM

M/40/190

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

22
17
15
12
12
14

Total - 92

Comment #405 - Posted by: toby or not toby at January 30, 2009 4:31 PM

M/23/6'2"/195

round 1: 20
round 2: 11
round 3: 10
round 4: 8
round 5: 8
round 6: 8
round 7: 8
round 8: 8
total = 81

Comment #406 - Posted by: The4thIceman at January 30, 2009 4:31 PM

18-11-13-11-8 64 total

with 40lbs vest, up to the 3rd floor Black Box walkup gym.

Comment #407 - Posted by: Brett_nyc at January 30, 2009 4:34 PM

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
messed up 12 pu each round for a total of 60
5 rounds

Comment #408 - Posted by: engine7 at January 30, 2009 4:35 PM

M/6/203/40

Woo hoo! Finally a WOD I don't have to scale or otherwise not complete!

5 rounds 39 PUs
10
10
7
6
6

Comment #409 - Posted by: rbyrn at January 30, 2009 4:38 PM

Nicole: As rx'd

10, 9, 8, 6, 6, 5 = 44 pull-ups

+ 200 meters

M/34/205/6'0"

Comment #410 - Posted by: CER at January 30, 2009 4:42 PM

Surfed for 2 hrs. I love this global warming, sunny oregon.

Ran on the beach- in my wetsuit.
Sub’d Push ups for pull ups
75,38,35,37,36,42,13

Comment #411 - Posted by: m/45/155 kurtGP at January 30, 2009 4:45 PM

15, 15, 15, 12, 13, 10

Comment #412 - Posted by: jgebbie M/36/5'11"/210 at January 30, 2009 4:47 PM

5 Rounds (22, 17, 12, 11, 12) = 74
(23,17)

Comment #413 - Posted by: Hari at January 30, 2009 4:47 PM


23/150

WOD-(sub'd ring pushups/feet on box to level)

25-20-15-15-15-15-15-15-10

9 rounds + 145pu's
2.25miles +145pu's(PR)

Comment #414 - Posted by: Travis H at January 30, 2009 4:50 PM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rds plus about 20 meters- 11-9-9-9-7

Comment #415 - Posted by: peejay2 at January 30, 2009 4:53 PM

5 rounds in 1930
pull ups
13
13
15
15
12
All runs under 2 minutes
did a sixth rounds with 10 pullups ended 22:44

Comment #416 - Posted by: Lindz/21/f/5'10/160 at January 30, 2009 4:55 PM

37M/5'10"/166#

Warm-up: 3:00 row (776m).

As Rx: 14, 14, 14, 14, 14.

Cool-down: 30 Abmat sit-ups; 30 back extensions; 30 dips; 30 OHS - all unbroken sets.

Off PR by 1 pull-up and 400m run. Outside road course. 17F (5F wind chill). Ice-covered roads significantly slowed runs.

Comment #417 - Posted by: rjf (Since 07-20-07. WOD no. 421) at January 30, 2009 4:56 PM

Went to the climbing gym, then ran. (kinda like pull ups)

Comment #418 - Posted by: KevinClark at January 30, 2009 5:03 PM

39/m/162

Nicole

5 1/2 rounds

24
15
12
13
10

Comment #419 - Posted by: MRB at January 30, 2009 5:05 PM

as rx'd

6 rnds - 22.21.17.18.7.12

Comment #420 - Posted by: whynotjustjosh - m/24/6'2"/190/nj at January 30, 2009 5:07 PM

6 rounds
15
13
12
12
12
10

Comment #421 - Posted by: Crossfan at January 30, 2009 5:08 PM

33/F/128

Took kids to a gymnastics party today and decided to "play" afterwards. Tried several muscle ups and even got some coaching from a former Russian Olympian!! He of course had to pop up and show me how to do it!!! Fun moment-- anyway, I AM SORE!!! More than I expected... They are MUCH harder than they look! Wish globo gym had rings....

Comment #422 - Posted by: Heidi at January 30, 2009 5:09 PM

6 rounds
20
15
20
15
15
15
total: 100
then an additional 7th 400 meter run.
about 30 seconds behind my PR due to early morning and the cold weather I am assuming. only was 20 seconds behind

Comment #423 - Posted by: pelch at January 30, 2009 5:10 PM

Six rounds... twenty minutes on the button

11,11,9,10,9,8 pullups...

Sort of feel like puking...

Definite personal best.

Thanks again Crossfit!!

Comment #424 - Posted by: Nick at January 30, 2009 5:11 PM

15,12,11,10,10,9=67

6 round with 25 seconds to spare. Tied last time but got in complete rounds this time. So some improvement...

Comment #425 - Posted by: Ronnieboy at January 30, 2009 5:16 PM

Anybody from XFIT San Diego? I'm traveling from Virginia and have seen the xfit San Diego gym is only 1.06 miles from the Marriott/Marina. I'll be out there from Feb. 2nd-6th and wondering anyway I could workout in a xfit gym vs a hotel gym??

Thanks for any help!

Landon

Comment #426 - Posted by: lando981 at January 30, 2009 5:16 PM

Well I change a little bit todays WOD...I did max ring push ups instead of pull ups...I just got my rings and I wanted to use them...

AMRAP in 20 minutes of:
400 meters run
Max ring push ups

6 rounds...
I did about 15 to 20 push ups per round...

Comment #427 - Posted by: Justo at January 30, 2009 5:17 PM

4 rounds
10
6
6
5

Lost some time as I went up and down stairs between stations.

Comment #428 - Posted by: Geoff P at January 30, 2009 5:18 PM

39/m/190
as rx'd

PR all the way!

35
21
20
17
17
18
17

TOTAL 145

Comment #429 - Posted by: JackM at January 30, 2009 5:20 PM

Jay Wright, comment 395: Congratulations on your first muscle, excellent work!!!! Celebrate tonight!!

Comment #389 Jodi Bainbridge - CrossFit Fredericton: 49 Pull Ups, wow what an accomplishment, wholly smokes!!!! Great work. You should see how many you can do I one shot without having to think about the rest of a workout!!!

Comment 375 Go Lakers: I am all in for unbiased opinions. I don't know anyone who has ever done the gym jones workouts. I think you should give it a try for a couple of months and then tell us what you think. I believe the only way to test the validity of something is to do it yourself.

Have Fun, Train Hard,

Billy

Comment #430 - Posted by: Billy Olympic Crossfit at January 30, 2009 5:25 PM

First time with Nicole
Treadmill on 1.5% incline

As Rx'd:
35 (new strung together pr)
15
20
15
15
+400m

Total of 100 pull ups and 1.5 miles

Comment #431 - Posted by: Eric Gohl 22/5'10/164 at January 30, 2009 5:25 PM

Does anyone have any wise words of wisdom for stayin ON the pullup bar?! i learned how to kip months ago but have yet to string more than 7ish pullups together sucessfully because my hands just slip off. i got 10 today but i was practically coming off the bar to regrip after 5.
(i have no other issues with grip doing the lifts)
Thanks!

Comment #432 - Posted by: dani at January 30, 2009 5:31 PM

Day behind. "Elizabeth", details there.

13:46

Comment #433 - Posted by: bingo at January 30, 2009 5:35 PM

So many things to comment on!

#143 Strong Lil Pony
Hello there! Congrats on the newly acquired band, I'm sure you'll put it to great use :) And yes, you're absolutely right about the breathing. This is DEFINITELY what it was. Will NEVER do that again lol. Hope you killed this workout today!! You're awesome :)

#180 ChadWHall
I'm sure you're either driving or already there, but be safe on your way to Kentucky and back! And of course, enjoy that Cert!!

#199 s'more
I'm not even joking when I say...I'm going to try and design that shirt! Such a great idea! Maybe i'll start working on it tomorrow since it's a rest day! :)

#207 Zach Miller
That is some amazing work there sir! I'm seriously impressed! As far as feedback goes, the only thing I really saw at first glance was your heels come up on those squat cleans. But all of your reps were completely legit if you ask me, that's simply some knit-picking. Look forward to more of your videos if there are going to be any!

#266 Sheamus
I am no authority on injuries by any means, but if you really think you have a rib detachment I'd highly consider getting that checked out asap! Sounds pretty serious, hopefully it's nothing like that. Keep us updated and know how things go!

Comment #434 - Posted by: Eric Gohl 22/5'10/164 at January 30, 2009 5:38 PM

27
15
13
12
10
11
11

99

Comment #435 - Posted by: PANOS at January 30, 2009 5:39 PM

M/19/5'11"/165

Six full rounds, all pullups between 10-15 no kipping. Completed an extra 400m in 20:51.

Comment #436 - Posted by: jordon hemingway at January 30, 2009 5:40 PM

6 rounds in 18:32
12,12,12,12,12,12 Pulls in each round

Comment #437 - Posted by: dyagg at January 30, 2009 5:43 PM

21/21/20/15/13/12

Comment #438 - Posted by: jacob gallaway at January 30, 2009 5:43 PM

dead hang pullups full sprint 400s with some recovery before next run
21 m 185

Comment #439 - Posted by: jacob gallaway at January 30, 2009 5:45 PM

6 rounds in 20:30
15
9
5
8
6
6

pullups where 55lb assisted
running on treadmill, at 9.5 mile/hour always

Comment #440 - Posted by: creedles m/30/5'7"/160 at January 30, 2009 5:46 PM

28/m/189

roads too icy so subbed 50 double unders

15-12-8-10-10-9 + 15 double unders

Comment #441 - Posted by: Jarod Kastning at January 30, 2009 5:46 PM

18/18/15/12/12/12 + 400m

Comment #442 - Posted by: Holbie at January 30, 2009 5:47 PM

as rx'd:

7 rds exactly (19:57)

8 (hands slipped off bar - doh!)
17
17
15
13
13
10

total 93 (shooting for 100, have to get it next time)

Comment #443 - Posted by: controlfreak at January 30, 2009 5:50 PM

Great Vid, way to reach that goal!

Comment #444 - Posted by: creedles m/30/5'7"/160 at January 30, 2009 5:50 PM

45/M/6'/180

8 FULL ROUNDS!!

PULL-UPS: 18, 13, 10, 11, 10, 9, 9, 9.

ALL PULL-UPS WERE STRICT DEAD HANGS. 400 METER RUN ON A HIGH SCHOOL TRACK WITH MY CREW!

BORN ON THE BAYOU

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #445 - Posted by: ROBERT SUTHERLAND at January 30, 2009 5:50 PM

M/24/6'1"/190

7 rounds 20/20/20/15/15/15/10 tot=115

Almost Died

Running on treadmill @ 11mile/hr

Comment #446 - Posted by: Chris C at January 30, 2009 5:52 PM

6 rounds of love

26
16
15
13
15
10

Tomorrow will absolutely be a day off. My traps, lats, are ripping - they need a rest.

Comment #447 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at January 30, 2009 5:55 PM

I went on google maps to make a path that was 400 meters :)

400, 15 pull-ups (new max!)
400, 12 pull-ups
400, 10 pull-ups
400, 10 pull-ups
400, 8 pull-ups
ran 200 then the timer went off and I walked the rest of the 400.

55 pull-ups total.

Comment #448 - Posted by: Daniel Krull at January 30, 2009 5:56 PM

23/m/166lbs/70"

0600hrs "Kelly" mod
Five rounds for time
Run 400meters
30 box jumps 24"
30 wallballs 20lb ball
30 situps
27:32 new pr even with the situps

1600hrs "Nicole"
As RXd
5 rounds
30/20/15/18/16

Comment #449 - Posted by: Eric -Fairbanks, Alaska at January 30, 2009 6:01 PM

6 full rds + one extra 400
20, 20, 20, 20, 20, 20
120 pullups PR

Avg HR 165, peak 191, rec 33. Can't believe I got a PR after last night's over-zealous celebrations in Ensenada. Thanks Coach.

Comment #450 - Posted by: mas 52/M/150 at January 30, 2009 6:03 PM

#430 re-grip the bar at the top of your pull up(when chin is over bar). Work on swinging on the bar too and re-grip on the back swing (when legs are beginning to trail behind). If you wait too long to re-grip from a swing you will peel right off the bar.

Hope it helps-this motion is 2nd nature to all us gymnasts out there.

Comment #451 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 30, 2009 6:04 PM

37/m/173/66ins.

5 rounds completed

400M PU
1:35 15
1:55 10 reverse
2:06 12
2:13 13
2:04 12

Comment #452 - Posted by: tedthejudge at January 30, 2009 6:11 PM

well i think i did the wod rite
4 round
400 met + 21 pu
400 met + 16 pu
400 met + 15 pu
400 met + 12 pu
200 met and time 20 min
please someone let me know if i did. thanx

Comment #453 - Posted by: mattman at January 30, 2009 6:14 PM

Luc: 6 full rounds with a 400 at the end.

19-15-11-9-9-7

Jessica: 5 rounds with pushups - 10 each set

Comment #454 - Posted by: Lucien at January 30, 2009 6:16 PM

M/24/158/5'7"

I'm stoked about my performance!!

7 Full Rounds plus +/-12m

24
20
15
14
13
13
12
Total PU - 111

Awesome!! Only about two months into CF

Comment #455 - Posted by: Ryan R. at January 30, 2009 6:29 PM

As Rx'd

7 rounds

22
20
16
16
15
11
3

Comment #456 - Posted by: KSC m/5'9"/140 at January 30, 2009 6:30 PM


20 15 15 15 15 15 12 13
2.8km
got the Wod wrong as i started on pull ups

Comment #457 - Posted by: southy at January 30, 2009 6:31 PM

runs @ track

6 rounds complete, 110 Pullups
(PR by 1 round and 26 pullups)

25,15,15,15,15,25

Comment #458 - Posted by: Paul S_30/185/6'0 at January 30, 2009 6:35 PM

Mark: 31/14/21/21/21 Rowing vs. run

Theresa: Nadda. knee blowout @ Sparring Thurs. night

Comment #459 - Posted by: Mark & Theresa at January 30, 2009 6:35 PM

34/m/195

6 rounds
12-11-10-10-10-10
I paced myself with pullups, right or wrong. I also now have shinplints. woo hoo

Comment #460 - Posted by: moak at January 30, 2009 6:36 PM

.25 mile run
max rep pullups

14
9
6
7
7
6
6
7

reps: 62
rounds: 8
19:48

previous 11/19/2008:
14,9,8,7,7,7,7
59, 7, 18:15

Comment #461 - Posted by: johnathon in seattle 27/5'8/160 at January 30, 2009 6:49 PM

as rxed 115 pullups

Comment #462 - Posted by: joseph.dunphy at January 30, 2009 6:55 PM

'Nicole'

58/M/195 - subbed 500m row - 20, 17, 16, 14, 13 = 80

Comment #463 - Posted by: Dave and Belinda at January 30, 2009 6:56 PM

mas, way to go Bro!

Comment #464 - Posted by: Dave and Belinda at January 30, 2009 7:00 PM

subbed:

Row: 400 metres

Pushups

8 Rounds

Comment #465 - Posted by: Paul A at January 30, 2009 7:07 PM

was unable to do WOD yesterday so I did "Elizabeth"

Scaled cleans (full ROM) to 95#
Subbed ring dips for parallel 1-1 (sorry bingo!)

A sad time of 17:01

Nowhere to go but faster right?

Comment #466 - Posted by: Gene m/29/5'11"/185 at January 30, 2009 7:14 PM

31
13
16
17
15
20 + 400m

112 pullups

Comment #467 - Posted by: kg at January 30, 2009 7:15 PM

5 ROUNDS + 400 METERS

Comment #468 - Posted by: Steve in Chico at January 30, 2009 7:16 PM

as rx'd:

35
20
23
15
15
12
Total: 120

Comment #469 - Posted by: Ricky C. 27/m/5'10"/190 at January 30, 2009 7:35 PM

Alternated between 1 and 2 lap rounds to average 400 meters. Made it 25 minutes to make up for the time it took to walk from the track to the pull up bars.
12 12 5 10 7 6
one lap around the track without pullups

Actually 3 less than last time. That month off visiting the girlfriend in the hospital messed me up

Comment #470 - Posted by: danieltspencer at January 30, 2009 7:35 PM

Mistake on first post
21
15
12
12
12
12
13

total
7rounds/97PU(PR)

Comment #471 - Posted by: Jonblaze at January 30, 2009 7:41 PM

17m/155/5'9"
rowing
7rounds rowwing
6roungd pullups:25-15-15-15-15-16
total 101

Comment #472 - Posted by: phil weigel spc-crossfit at January 30, 2009 7:42 PM

Mistake on 1st post
21
15
12
12
12
12
13
total
7rounds/97PU(PR)

Comment #473 - Posted by: Jonblaze at January 30, 2009 7:43 PM

5 Full rounds:
17
14
11
11
9
I am a little disappointed as I ran the quarters at 10 - 11.6 mph. I expected to get more rounds in. Something to shoot for next time. Pull ups are definitly getting easier. Maybe my old, fat ass is getting in better shape!


M/42/6-1/200

Comment #474 - Posted by: Greg at January 30, 2009 7:46 PM

As Rx'd (went 22:00 with clock running up/down stairs)

10, 10, 9, 10, 10
5 rounds, total 49 reps.

Clearly upper body strength is my constraint, vs. endurance. Earlier PUs were certainly cleaner than later ones (in sets and rounds). Tried different grips with roughly equal results.

Comment #475 - Posted by: pucla dad at January 30, 2009 7:50 PM

first week into crossfit.

5rounds, 40pullups.

Boy o boy is my cardio lacking, i come from a powerlifting style background and some of these metcon workouts are absolute killers!

Also did elizabeth yesterday, the cleans were fine but damn, 135 dips took a long time!

Comment #476 - Posted by: Hurri at January 30, 2009 7:51 PM

felt good as rx'd 23(new pr), 16, 13, 11, 12, 10,

Comment #477 - Posted by: Caleb Martin at January 30, 2009 7:52 PM

First, I want to say I love Crossfit and have been doing it since November. But I do have a question for Nicole. I was wondering how you determined how many rounds is good? For example: If you have 2 people do the same rounds but one does way more pullups than the other person, how do you come up with a method? Do you add up the pullups rather than rounds? Cindy is the same for everyone so you can go by rounds but for this one I am little confused how you come up with the method. Eager for an answer

Thanks

Brody

Comment #478 - Posted by: Brody Jackson at January 30, 2009 8:09 PM

MY FAVORITE wOD in a While---these types of work r why i love crossfit!!

AS Rx'D
6 rounds
89 Pull Ups


Next time i wanna hit 7 rounds w/ 100 pull ups

i rested a bit, and was on the treadmill for round seven when clock expired, so i think i could get it

Comment #479 - Posted by: YEAGER M/23/185 5'10" at January 30, 2009 8:11 PM

Scott m/48
7 rounds 12,10,10,10,9,9,9 total 69
Green assisted band.

Last Nicole done the same way only 45 pull-ups.

Comment #480 - Posted by: Scooter2 at January 30, 2009 8:17 PM

M/43/5'9"/185#
Sub'd 500m rows
15,15,11,15,12,14

Comment #481 - Posted by: Alan at January 30, 2009 8:17 PM

M/23/154 GregAwu

Runs on treadmill (lose time spinning up)
Alternating grip on pull-ups:

7 rounds
30, 20, 15, 15, 15, 15, 15

Comment #482 - Posted by: Y. Zhou at January 30, 2009 8:42 PM

Edit: actually only 6 rounds, -last 15 pullups
+100m at end

Comment #483 - Posted by: Y. Zhou at January 30, 2009 8:46 PM

20-11-12-13-11-8-12 (87)
row

Comment #484 - Posted by: rawhide at January 30, 2009 9:00 PM

Used the athletic track in my neighbourhood for exactly 400m - and found a convenient tree just beside it for pullups!

13-10-10-9-10-10-10-5 (ran out of time)

Whee!

Comment #485 - Posted by: Niall at January 30, 2009 9:03 PM

ALMOST A PUKIE..

15/12/11/10/8/10/10 + 400 M RUN

Aloha,

Jordan

Comment #486 - Posted by: Jordan...27/175 @ Holloman AFB at January 30, 2009 9:04 PM

Had to do it inside -
2 laps around gym, 20 PU (no pull up bar available)
got 8 sets in during the 20 minutes

Comment #487 - Posted by: Struck at January 30, 2009 9:05 PM

31, 16, 16, 14, 14, 15, 16 + a bit of running

145lb/21m

Comment #488 - Posted by: Rob Newman at January 30, 2009 9:10 PM

M 37 5'10" 150#

425 m run + 10 pullups per round.
6 rounds total in 19:46.75

(19 Nov: 6 rounds. 2 seconds faster in January.)

Comment #489 - Posted by: Apollo Lee at January 30, 2009 9:10 PM

M/36/148

@ home, runs outside, 130 pull-ups, 7 rounds

PR by 12 pull-ups total, same # of rounds

Comment #490 - Posted by: Mad Max at January 30, 2009 9:13 PM

8 rounds, 80 total pull ups.
15, 10, 10, 10, 10, 10, 10, 5

Comment #491 - Posted by: Eric in SD at January 30, 2009 9:17 PM

Had a dream last night that i could do amazing kipping PUs it was awesome - maybe they are in my future. Only at this for three months so i guess patience is a virtue.

Spidy it looks to me like it might be kinesiotape. Which is indestructable, very colorful, and has "medicinal" benifits to boot.

I am so choked that my damn cage isn't here yet I am in a seminar all weekend so can't get to gym to workout guess i will have to choose a different workout

Comment #492 - Posted by: Lisa 40 yof 5'4" 149# at January 30, 2009 9:17 PM

wu x 3 x 10: push, ring dip, sit, squat

"Nicole"

AMRAP: 6 complete rounds, 83 pullups plus "250ish m run" pullups on a school jungle gym, palms away, probably a 3" bar

pullups per round: 24, 15, 13, 12, 11, 8

Last Time: 6 complete rounds, 70 pullups on a 2" bar, palms away

Comment #493 - Posted by: DOPP m/175/5'10"/34 at January 30, 2009 9:25 PM

22,20,20,15,15,15

107 total pull-ups

Comment #494 - Posted by: Pimp, CO SPGS at January 30, 2009 9:26 PM

m/31/230/69"

5 rnds + 200m

23(pr)-16-16-11-12=78 (pr on PU not the run)

Comment #495 - Posted by: Hughes at January 30, 2009 9:56 PM

male, 21yrs, 175lbs., 6'2"
Workout 6:00pm 60DegreesF 102.2Kpa

RX
400m - 15PU
400m - 15PU
400m - 10PU
400m - 10PU

Comment #496 - Posted by: jUSTIN at January 30, 2009 10:02 PM

Sub 500m Row.

22,20,20,20

Comment #497 - Posted by: MJR at January 30, 2009 10:10 PM

5 rounds

17-12-12-10-7

total 58

Comment #498 - Posted by: Andoryu in JAPAN at January 30, 2009 10:17 PM

26/f/5'2/130#

breakfast: run 32 minutes = 4.3 miles

WOD: "Nicole" as rx'd
7 rounds, 20 pull-ups each round

struggled to get 20. usually chalk the hands and tape the bar. much harder using the naked slippery bar + not enuf chalk.

Comment #499 - Posted by: cleverhandz at January 30, 2009 10:18 PM

m/19/151/5'9"

"Nicole"
11
6
6
7
6
6

total: 42

Comment #500 - Posted by: Kangsan at January 30, 2009 10:23 PM

Legs are begging for a rest day and I didn't feel like making it into the gym today so I improvised.

Run 1/3 mile
20 pushups
Run 1/3 mile
20 pushups
Run 1/3 mile
20 pushups
Run ~.9 mile
20 pushups

Got the heart rate going and a light workout for my sore legs.

Comment #501 - Posted by: kev at January 30, 2009 10:27 PM

as rx'ed

20/15/16/12/12/10/10 plus 400 m

so 7 1/2 rounds, 95 oull ups. again, worse than last time. I got an extra 400m in there, but at the expense of some pullups.

Comment #502 - Posted by: jon_schmalensee at January 30, 2009 10:48 PM

24/M/6'2"/287

I completed 4 rounds with 33 pullups with weight assist.

Comment #503 - Posted by: Matthew Woods at January 30, 2009 10:51 PM

#434 Eric Gohl

That was immediately apparent to me as well when I watched the tape. My hamstrings are extremely tight since I've been doing some good mornings to rehab a back injury, and I think that may have had something to do with it. That and I have horrible balance. I will certainly have more WODs posted. My friend and I just started a club affiliate at the University of Pittsburgh, so we are trying to get a nice collection of videos and pictures to put up on our site.

Comment #504 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 30, 2009 11:11 PM

-6 rounds

10
14
15
13
13
10

bar was really hard to kip on...

Comment #505 - Posted by: Ed at January 30, 2009 11:41 PM

bodyweight - 165 lbs
Checked out the tracks around my house and none had pull-up bars, so I had to do this at the gym on a treadmill.

1. speed - 7.0; 28 pull-ups
2. speed - 7.0; 12 pull-ups
3. speed - 7.0; 12 pull-ups
4. speed - 7.0; 12 pull-ups
5. speed - 7.0; 12 pull-ups
6. speed - 7.0; only finished 192 meters (.12 miles) before time ran out.
Total Pull-ups = 76
Good improvement in treadmill spead and total pull-ups, but I want to reach 100 pull-ups before the end of summer.

Comment #506 - Posted by: Bobak at January 31, 2009 12:31 AM

blaaa, me:

1. 12
2. 10
3. 8
4. 5

Comment #507 - Posted by: Pommi at January 31, 2009 1:19 AM

12/10/10/10/10

Comment #508 - Posted by: Hale at January 31, 2009 1:21 AM

As rxed

5 sets dead hang pull ups

12, 8, 8, 7, 199(ran out of time)

Comment #509 - Posted by: SPARTAN6 at January 31, 2009 3:15 AM

WOD ,Nicole, as rx'd ,

rnd 1; 50 p-ups (39,last time)
rnd 2; 43 p-ups (30)
rnd 3; 41 p-ups (27)
rnd 4; 40 p-ups (26)
rnd 5; 35 p-ups (25)
rnd 6; 30 p-ups (26)

tot p-ups,239, up by 62,
i just hung on and untill my grip went on each round,except 1st rnd,could have done more,but thought i'd try and save some for later rnds,
should've carried on to try and beat pr ,
hands ripped to shreds,calluses from d/l's,cleans,
etc, ripped right off,tried to protect them on earlier rnds,but on last few rnds just felt the skin tearing away,plus the bar was getting slippy from the blood.as always it's one of the hardest
wod's,but definitely a favourite,
extremely good pain !
d/l's and boxing before.

Comment #510 - Posted by: Pedro Barrera,Scotland at January 31, 2009 3:41 AM

6 rounds and 200m in the 20 mins, finished 7th round in 21:38

Pull-ups: 10/10/10/10/10/10/10

Comment #511 - Posted by: JonK at January 31, 2009 4:21 AM

THIRD WOD
WARM-UPS MINUS PULL UPS
AS RX'D
NICOLE = 20:00
6 ROUNDS
STARTED THE 7TH ROUND ONLY GOT 1 MIN IN
UNASSISTED PULL-UPS 4-3-3
ASSISTED PULL-UPS 6-7-7-10-10

AS WE CAN ALL SEE PULL-UPS ARE MY WEAK POINT THATS WHY I MADE IT A POINT TO COMPLETE 10 EACH ROUND EVEN IF I HAD TO MOVE TO THE COUNTERWEIGHT PULLUP MACHINE...I GAVE IT MY BEST EFFORT.

ROCK STEADY!!!

Comment #512 - Posted by: The Hosh M/27/5'10"/193 at January 31, 2009 4:30 AM

m/41/163/6'

as rx'd:

22
12
12
11
8
8
8

Comment #513 - Posted by: patrick at January 31, 2009 4:50 AM

TomW

as rx'd:
15
15
10
10
10
12

m/26/6'/180

Comment #514 - Posted by: TomW at January 31, 2009 5:01 AM

as rx'd

TOTAL 118

25 - 25 - 16 - 15 - 15 - 9 - 13

5 sec over time..... lousy grip trought out the rounds.... cost me a few reps in the last 5 rounds.....

Comment #515 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at January 31, 2009 5:28 AM

M/36/170

Really tired when I started Nicole. Someone wrote something about a support group for the addicted. That was yesterday, not sure how I kept it up for the workout. Since I was monitoring the weight room at my school, I kept the running portion on the treadmill at 13.5 km/h. I think that is why I managed to finish. After the last week I feel like all my muscles have been removed, tenderized and put back. Thank God Coach lets us rest every now and then.

7 rounds (treadmill assisted)
Pullups of 20-20-20-15-15-15-10

What's tomorrow?

Comment #516 - Posted by: sd at January 31, 2009 5:34 AM

sub'd 50 box jumps for run
5 rounds
22-20-17-15-15

Comment #517 - Posted by: TomO/42/M/200 at January 31, 2009 5:35 AM

5 rounds 18:30, overhand and parallel grip
13/14/10/10/8

Comment #518 - Posted by: JJA m/160/35 at January 31, 2009 5:52 AM

48/m/190

Row vs run. 20,18,15,10,11,9
83 total

Comment #519 - Posted by: denob at January 31, 2009 5:54 AM

13,13,13,12,10,10

Comment #520 - Posted by: Kyle A. at January 31, 2009 6:28 AM

49/m/190- 19,20,22,22,20 103 total

Comment #521 - Posted by: Nathan Seppala at January 31, 2009 6:46 AM

6 rounds plus 360 m of walking between the track and the pull up bar.

10-7-6-6-5-5 =39 total

Comment #522 - Posted by: Matt M/21/180 at January 31, 2009 7:25 AM

5 rounds

walked and ran

assisted pullups
27
17
12
10
5 (timer ran out)

Comment #523 - Posted by: Julia Hernandez 155# 44yo F at January 31, 2009 7:31 AM

5 rounds

ran 480m ea. round

pull-ups - 12, 9, 7, 8, 7

Comment #524 - Posted by: sealmedichooyah at January 31, 2009 8:11 AM

As Rx'd

5 rounds

Pullups:

15
12
10
8
8

Thought I would do much better.

Comment #525 - Posted by: CTAM (22/M/5'11"/235) at January 31, 2009 8:35 AM


22-13-8-7-9-8-8

Comment #526 - Posted by: slap at January 31, 2009 8:37 AM

M/31/178

As Rx'd

21
16
11
7 (on a squat rack, fingertips only)
10
11
10

Really need to work harder at the pullups

Comment #527 - Posted by: ENGLAND at January 31, 2009 8:44 AM

6 rounds in 19:13:

26, 15, 11, 9, 9, 11

pr, by a couple pullups each round, plus last time I finished the 6th run right as 20 minutes was over!

Comment #528 - Posted by: jared at January 31, 2009 8:45 AM

wrenched my back trying to be awesome the other day. Took a rest day today. No workout at all.

Comment #529 - Posted by: jongb at January 31, 2009 8:49 AM

M/27/5'8"/178

Subbed bent row 135# for pull ups
7rds
15-15-12-12-11-10-11

Comment #530 - Posted by: mike k at January 31, 2009 8:59 AM

30
25
20
20
20
Tot:5/115

Comment #531 - Posted by: MJ @ Practice CF at January 31, 2009 9:02 AM

M/38/175/6'

5 rounds lost to much time going from track to pull-up bar. Should be able to do 7 easy.

34
30
25
21
22

Comment #532 - Posted by: Judd at January 31, 2009 9:05 AM

ugh, not as rx'd

pullups:
30
24
19
15
15

I ran a block down and a block back to my house so prob only 300m at most. It was cold so the run was miserable after the third round, but what doesn't kill us only makes us stronger right?
Next time I am gonna try not to catch my breath as much in between rounds


Comment #533 - Posted by: josh e- M/17/120/5'4" at January 31, 2009 9:08 AM

Nicole - 6 rounds in 20 minutes

However, did push ups instead of pull ups
Push up splits: 25/24/20/15/15/15; Total: 114

31 Jan 09

M/25/160

Comment #534 - Posted by: Joshua at January 31, 2009 9:34 AM

First time Nicole

6 rounds 1/4 mile run on treadmill 1% incline
5 rounds of jumping pull-ups (11-9-8-5-6)

Finished 6th run a few seconds before 20 minutes. Had to increase speed to 8.5 mph to do so. Pull-ups tough after the past couple of workouts.

Comment #535 - Posted by: MattP (m/47/5'11/170) at January 31, 2009 9:57 AM

M/44/167
As Rx'd
Six rounds + 350m
15
10
12
12
10
12

Keven:
Five rounds +100m
Green band on pull-ups
12
10
10
12
10

Alison:
Four rounds +150m
Green band on pull-ups
5
6
5
6

Comment #536 - Posted by: Greg/M2 at January 31, 2009 9:59 AM

CFWU x3 Std, YHS track

HS Track half covered in snow/ice, attempted to "bisect" track from corner to corner to approx 400m

7 rds in 22:08; last time completed 7 rds under 20 w/ 7 x 10 pullups, this time added 1 PU/rd for 77 total. The extra pullup did NOT add to the time. Legs were dead in cold conditions....whaaaaaa

Comment #537 - Posted by: F15E_WSO _M/46/6'/175 at January 31, 2009 10:05 AM

33/M/5'10"/197

7 Rounds - 17,10,11,10,9,10,1 = 68 Total

Comment #538 - Posted by: Matt Mills at January 31, 2009 10:07 AM

5 rounds + 400m
30, 21, 19, 16, 16

Comment #539 - Posted by: JENNY O. 37F/130# at January 31, 2009 10:18 AM

28/M/5'10"/165

Subbed 500m row. 4 rnds; 12,11,8,10.

Arms were dead on the final round so I tried out the kippling pullups. Probably should have used them in all rounds after seeing the result.

This is my second day of CrossFit.

Comment #540 - Posted by: TDM at January 31, 2009 10:25 AM

F/41/130
5 rounds 57 pull ups
17-11-11-10-8

On dreadmill time ran out during last round of pull ups. 10 more pull ups than last time

Comment #541 - Posted by: Sharon Miller at January 31, 2009 10:27 AM

6 rounds
10-10-10-10-10-10
got .16 into the last quarter mile also

Comment #542 - Posted by: John Savoie M/18/190 at January 31, 2009 10:28 AM

Rx'd 107 (5 rounds at -15C)

Comment #543 - Posted by: gperron at January 31, 2009 10:30 AM

first time for Nicole:
35
20
22
17
21
115 total

as rx'd, treadmill and kipping PU's

later,
b
m/32/5'8-1/2"/176

Comment #544 - Posted by: brian p at January 31, 2009 10:42 AM

M 42, 167

Nicole as rx'd

42-20-20-20-15-12

Chest to bar pull-ups

Comment #545 - Posted by: RCB at January 31, 2009 10:46 AM

8 rds + 400m 92
Total pull-ups...
avg. 10.22 pullups per 400m

1 15
2 10
3 10
4 10
5 15
6 10
7 12
8 10
9 400m then did 18 pullups to make an even 110 for the day.

Comment #546 - Posted by: ODY_28/m/160 at January 31, 2009 10:53 AM

Thanks everyone for the congrats on my first MUP! I was thoroughly entertained with the video myself.

As for the wraps on my hands...they serve no purpose, just to protect my torn hands from doing pull-ups the day before (I typically just use chalk for grip).

#55: Jeff: I'm so flattered to be your new CF crush!

#144: Yes, I've got all German heritage and the last name gives it away (as well as my affection for beer).


Comment #547 - Posted by: Ashley Westerheide at January 31, 2009 10:55 AM

m/33/188

as Rx'd ran outside very cold!!!
31
21
16
16
16
16
13

had to stop @ 13 20 min up!!! fun wod coughed for several hrs after. Top that Gimpy!!!!!!

Comment #548 - Posted by: pukie at January 31, 2009 10:55 AM

Six rounds plus about 300 meters on the final run.

14
9
9
9
9
10

Total = 60

I was able to maintain my pull-up numbers because the intensity on my 400s dropped radically.

Comment #549 - Posted by: CaptainVictory / M / 43 / 235 lbs / 6'1" at January 31, 2009 11:23 AM

m/43/212

As rx'd
14
14
8
9
7
7
5
total 64

Comment #550 - Posted by: sking at January 31, 2009 12:10 PM

M/19/5'8"/151lbs

102 pullups plus .23 miles for six rounds and I had 21 pullups my first round. Felt pretty good about this workout as my first Nicole. I'm also pretty happy about putting on another pound. 9 more to go.

Comment #551 - Posted by: rjtheshrimp Panther Crossfit at January 31, 2009 12:11 PM

30/m/198

6 rounds on treadmill.
99 pull-ups total (25, 16, 16, 15, 15, 12)

exhausted.

Comment #552 - Posted by: SAT at January 31, 2009 12:11 PM

As Rx'd:

5 rds (pullups = 27, 18, 10, 10, 10 = 75 total)

completed a 6th run, but only got about 150m out b/f time expired.

Comment #553 - Posted by: Julio V 5'6/188lbs/31yrs/m at January 31, 2009 12:21 PM

12-12-10-5-11-10-7
Plus 200m.

Rough/badly taped outdoor bar. But Ucla has a great set up at the track.

Comment #554 - Posted by: Ingrid K. 22/f/5'8/136 at January 31, 2009 12:22 PM

F/45/5'2"/126

8 rounds + .02 miles (run done on treadmill)
43 pull-ups total (8,5,5,5,5,5,5,5)

Really (really!) wanted 10 pull-ups (a PR) for my first round but I just couldn't do it this time. Next time.

Rings are ordered.

Comment #555 - Posted by: Nicky at January 31, 2009 12:23 PM

44/6'1"/186

as rx'd: 6 rounds and 136 pr.

pull ups: 38 27 20 17 15 19.

Comment #556 - Posted by: ken c at January 31, 2009 12:27 PM

As rxed
7 Rds & 150m
PUs
10
10
10
10
8
10
10

Comment #557 - Posted by: Tennessee Jake (M/37/5'11"/195) at January 31, 2009 12:39 PM

20-15-11-8-7-8 and 7th round of run

Comment #558 - Posted by: Tamas at January 31, 2009 12:52 PM

CHK: as rx/d. PUs: 17, 15, 15, 13, 15, 12. plus one lap.
KS: felt sick 1/2 way through so stopped. PUs w/ 20lb assitance: 15, 13, 11

Comment #559 - Posted by: chking at January 31, 2009 1:36 PM

Weighing in on the blue wrap stuff- looks like flex tape. The stretchy stuff that sticks to itself. That's stuff is awesome, especially for a wicked bruise or a scrape in a weird spot. You don't sweat it off, so I like it better than tape for some stuff.

Did bench press yesterdat- 5x5 warm up and 3x5 working. Post: 3 rounds of Nicole in 11:33. Sub 510m run, band assisted pull ups. 9/6/7 pull ups. Pull ups are such a limiting factor, for me.

Comment #560 - Posted by: Leslie Ap at January 31, 2009 1:40 PM

29mm/62kg

8 rounds

pull ups per round:
20/15/15/15/15/15/15/15 total 125 PR


Comment #561 - Posted by: gerard mcauliffe at January 31, 2009 1:50 PM

Coming back from Christmas Day back injury and 3 weeks off working out.

22-14-14-12-11-12 = 85

Comment #562 - Posted by: coyo at January 31, 2009 1:53 PM

as rxd
15,12,12,12,12,10

Comment #563 - Posted by: dc3 at January 31, 2009 1:54 PM

as rx'd:

50
35
30
30
30
7... time ran out

Comment #564 - Posted by: MarcusG 5'9" 168 at January 31, 2009 1:57 PM

26
20
15
13
15
18

total 107

Comment #565 - Posted by: mastinero m/31/6'2/190 at January 31, 2009 2:09 PM

22, 10, 8, 7, 10, 9

Comment #566 - Posted by: Nathan G at January 31, 2009 2:36 PM

1- 25
2- 18
3- 16
4- 15
5- 15
6- 2---time expired

felt pretty good
running on hills

Comment #567 - Posted by: chris Glatz at January 31, 2009 3:21 PM

Wow! I only got 5 rounds done in the time allowed. My pullups were 30-22-22-22-22. Feel like i redeemed myself a little w/ the pu's but i still am working on the running. Pukie you might have got in more rounds but i think the pu's were in my favor.

Comment #568 - Posted by: Gimpy at January 31, 2009 3:49 PM

m/40/6'/205
6 rnds = 17, 15, 17, 15, 12, 9 PU

Comment #569 - Posted by: fish at January 31, 2009 3:56 PM

7 rounds

PU= 15
10
12
12
12
12
12

Comment #570 - Posted by: applesauce at January 31, 2009 4:07 PM

7 rounds
PU= 17+11+11+6+10+10+6=71

Comment #571 - Posted by: rjg26 at January 31, 2009 4:26 PM

23/m/183
did the running portion on a treadmill
pu-20,12,8,8,8,7,7=70 + ~300m

Comment #572 - Posted by: Anthony at January 31, 2009 5:18 PM

as rx'd
Jim-- 49/m/165 lbs
6 rounds--PUs 15,15,10,10,10,10

Mark-- 29/m/230 lbs
6 rounds--PUs 10,8,6,6,4,4

Comment #573 - Posted by: hosedragger998 at January 31, 2009 6:52 PM

5 rds pu 18,14,14,12,12

Comment #574 - Posted by: manu at January 31, 2009 7:23 PM


7 rds
23
18
18
15
15
15
12

Comment #575 - Posted by: SCALPEL at January 31, 2009 8:18 PM

I had to sub Push-ups for pull-ups since there is no bar at the track i used.

6 Rounds
34
26
22
20
21
15

Total
1.5 mile
128 push ups

Comment #576 - Posted by: DD at January 31, 2009 8:52 PM

Subbed Push ups for pull ups

6 Rounds
1-34
2-26
3-22
4-20
5-21
6-15

Comment #577 - Posted by: DD at January 31, 2009 8:56 PM

CFWU1 pullups at 6, dips at 10, jog 200m for WU

On treadmill, 4% grade.

Pullups 31-20-15-15-15 + a 400m run.

Was happy with PR for max rep pullups on first set but not happy with 2 less rounds than usual.
Win some lose some.

Comment #578 - Posted by: jon h - M/47/145 at January 31, 2009 10:13 PM

#554 Nicky,

Much Congratulations are in order!

Where were you only 3 months ago? Struggling to do 1 pullup.
Now a PR of 8 kipping pullups and 43 in one WOD.
You should be very proud of your hard work and progress.

You'll be doing muscle ups on your own rings soon.

Good work.

And props to you for your MU Ashley.

Comment #579 - Posted by: jon h - M/47/145 at January 31, 2009 10:34 PM

33/M/180

21
11
11
10
10

Total=63

No Kipping

Comment #580 - Posted by: M. Ely at January 31, 2009 10:40 PM

m/48/175

In the mountains with no good place to run. Did the following instead:

5 rounds for time:
50 Double Unders
Max rep Pull-Ups

22:29 / 250 Double Unders / 86 Pull-Ups

My double unders are terrible. Highly broken sets. Most were single-single-doubles with some single-doubles and a few double-doubles. I need work on the jump rope. My arms and shoulders were fried from the rope work making the pull ups that much harder.

Also, rolled a 200 lb tractor tire up a hill with a 30-40 percent grade and a 70 foot vertical elevation. The effort took about 10 minutes. Worked the chest and shoulders well. Felt like a mix between a shoulder press and a bench press. Pretty interesting activity.

Sometimes you have to improvise when you're on the road....

Comment #581 - Posted by: Spanky at January 31, 2009 10:42 PM

m/32/160

a day late...as rx'd except ring pull-ups (each one palm to pits)
btw, rings hung from a soccer goal make it significantly more difficult to kip, even for a short guy.
Anyway...31-22-20-20-20-24
and i stink at running

Comment #582 - Posted by: bret_e_rabid at January 31, 2009 10:48 PM

#22 spider chick

Try "Vet Wrap"

It's like a self-sticking stretchy masking tape.
It's for horses and I've seen it used on dogs (hence the name) :) .

It's great stuff and quite durable. Just query "Vet Wrap" and you can find a local supplier.

I never heard of "pre wrap" before but I queried that and if you use it seems it need the support of athletic tape to make it stronger.

The vet wrap should be good on it's own.

Comment #583 - Posted by: jon h at January 31, 2009 10:53 PM

5 rds.
7, 8, 10, 7, 9
41 total.

Comment #584 - Posted by: Breacher M/34/6'3/250 at January 31, 2009 11:01 PM

M/37/185/5-10
As Rx'd- NICOLE
400m run
Max kipping pullups, repeat
for 20 min, record max or each set
today = 34-24-21-17-17-17-14 +250m = 144
21 Nov= 22-20-20-20-20-10 time exp= 112.
Avg HR at 76%.
Felt good the whole way through. Got into a great rhythm for first rd and part of 2nd of PU. After that, had to just pound them out. +32 PU or 28% jump, that's a hell of a day.

Comment #585 - Posted by: Matt A at January 31, 2009 11:17 PM

30m/156/70"

as rx'd
ran on treadmill at 3% incline 8.5 mph.
6 rounds
dead hang pull ups.
13,12,11,9,8,8.

Comment #586 - Posted by: SitkaRS709 at January 31, 2009 11:44 PM

25
20
20
15
11
12 rip
13+.07 mi.

All bfkp's except about 5 reps near the end.

Comment #587 - Posted by: JeffChalfant 29/172/5'10'' at January 31, 2009 11:49 PM

15
12
10
10
9
8
+100m

Dead hang pullups

Comment #588 - Posted by: Bryn at February 1, 2009 2:03 AM

24/m/175

as rx'd 8 and almost a half rounds.

finished the 9th round run.

Pullups: 20, 13, 12, 12, 10, 10, 10, 5

Comment #589 - Posted by: NickR at February 1, 2009 3:26 AM

M/40/185

As rx'd: 6 rounds

30
20
16
15
15
15

Total: 110, a full 19 reps below my PR. Fighting a cold.

More better faster

Comment #590 - Posted by: Marty at February 1, 2009 6:38 AM

M/40/185

Scratch that previous entry. 110 was a PR by 1 rep. No idea why I had 129 in my head as a PR!

PR by one, I say! PR by one!

More better faster

Comment #591 - Posted by: Marty at February 1, 2009 6:41 AM

BW 170

Sub'd 1:30 on Airdyne (@4-5rpm)

First set pullups kipping 40(very cold bar)
Strict 8,8,7,7,6,6
Last set 28 (kipping)

110 total

Very tired, about 2 hrs sleep night before

Comment #592 - Posted by: bg0731 at February 1, 2009 7:41 AM


6 rounds
24
16
16
14
14
10

m/31/5'11/177

Comment #593 - Posted by: Ian M at February 1, 2009 8:03 AM

400m at 8.0 mph
Assisted PU w/ 55#
5 rds
10/8/7/4/3
Terrible at pull-ups. I was pissed with the PU results, so I did 3 sets of Pulldowns, 33 reps each with 100#.

Comment #594 - Posted by: Halvy51 at February 1, 2009 8:09 AM

34/M/190/6'

22/16/13/12/12/10

Comment #595 - Posted by: amped at February 1, 2009 8:47 AM

Completed 1/31/09
Stopped after 7 rounds at 18:01 (thrashed)
Pull-ups: 25,17,13,10,12,12,13
Subbed 2/7 mi for 400m (i.e. completed 2 miles in 7 rounds, equivalent to 8 rounds' worth of 400m)

Comment #596 - Posted by: Josh Uri 31/M/6'2"/195 at February 1, 2009 10:33 AM

24/m/180

subbed push-ups

7 rounds

40,21,19,17,15,15,17

144 push-ups total

Comment #597 - Posted by: headonkey at February 1, 2009 10:41 AM

1/4 mile run on treadmill
chin ups(bar to short for pullup)

5 rounds
chins:
21
16
13
15
10(bar broke from ceiling, sliced my finger, sucked)

workout cut a little short. I usually get 6 rounds


Comment #598 - Posted by: Rick-CrossFit Nantucket at February 1, 2009 11:13 AM

m/44/175

as rx'd
5 rounds
20
13
11
10
13
total 67

Comment #599 - Posted by: Stu at February 1, 2009 11:19 AM

M/46/178
Rx,d 5 rounds 110 pu
last time 6 rounds 115 pu

Comment #600 - Posted by: Troy at February 1, 2009 11:37 AM

4 rds on home swingset fat bar w/ no kip--5 PUs vs
6 rds 22:13 w/ 21,16,12,10,12,10=81 pu @ 8mph 9/24/08
6 rds 22:29--20,10x5 pu, ran 8.7mphx1,9mphx5 9/27/07
5 rds+400m 21:25 20,14,10,11,11 = 66 8/10/07
5 rds 60 pu + 400m 21:26 12/11/06


Comment #414 - Posted by: kevin o at September 24, 2008 7:15 PM

Comment #601 - Posted by: kevin o at February 1, 2009 11:45 AM

F/41/5'2/122

as rx'd
6 rounds
10
13
10
8
10
9

total 61, not very good, but I'll do better next time.

Comment #602 - Posted by: ava at February 1, 2009 11:55 AM

m/37/173

21(PR for max reps at one time)
13
12
12
11
11
10
Total 90, 7 rounds PR on both. Last time was 5 rounds, 69 pullups.

Done at NWCrossfit. Nice to be able to actually run it instead of treadmill. And, I got to use a real life pull up bar instead of the retarded cross cable station. Sweet.

Comment #603 - Posted by: Scott Andresen at February 1, 2009 12:06 PM

Subbed rowing for running
7 full rounds
13
10
10
7
8
7
5

27m 6'5" 227#

Comment #604 - Posted by: jwardman at February 1, 2009 12:28 PM

13,10,7,7,7 in 19:36

Comment #605 - Posted by: Ty2 m/26/73"/195 at February 1, 2009 12:29 PM

21/17/12/10/10/+400m

Comment #606 - Posted by: Wade at February 1, 2009 12:40 PM

M/52/5'8"/142

As Rxd
5 Rds
25,20,15,15,15= 90 new PR

Comment #607 - Posted by: Ssscaler at February 1, 2009 1:04 PM

WU: 4 sets of 10 reps 20" box jumps, push ups, sit ups, supermans, squats, & some stretching

First Nicole on 11/19: 9 rounds/94 pull ups

WOD: 9 rounds (31, 12, 12, 12, 10, 10, 10, 12, 12, 12) Total: 121

New PR by 27

Comment #608 - Posted by: Mike Honcho M/30/5'10"/180 at February 1, 2009 1:17 PM

run: 400m treadmill, incline=1 speed=11m

pull ups: 14,10,8,8,6

stopped at 18 min as i knew i wouldn't have time to do another round

Comment #609 - Posted by: Joe/21/180/6'0" at February 1, 2009 1:41 PM

M/49/151/1-1-06

Started with PU to make sure I maximized my time on the bar.

20/14/12/11/10/10/10 (7 rounds)

Timed out at 300M in round 7 run (ran to completion)

Comment #610 - Posted by: bingo at February 1, 2009 1:47 PM

Ran on treadmill.

12
10
12
10
10
100 yard run

54pullups
I thought I'd get 25 on the first round and then taper down to like 3. I just couldn't hang onto the bar. Forgot the chalk.

Comment #611 - Posted by: jakers at February 1, 2009 1:53 PM

45/m/159#

Switched things up and did all pullups dead-hang, very short pause at the bottom, no kip, no 'bounce', chest to bar

7 full rounds plus about 250m run

10,9,7,5,5,6,5 = 40

Comment #612 - Posted by: dcostolo at February 1, 2009 2:10 PM

m/39/195/5'11"

21
20
15
15
15
15

Total 99, 6 rounds rx'd on both.

Banana pancakes for bf about 2 hrs before workout. They didn't taste so good half way through the workout mixed with stomach acid .

Comment #613 - Posted by: Shunne at February 1, 2009 2:11 PM

Actually did this one a couple days ago...

25/m/5'8"/150

30,21,20,17,20
+400m

PR (7 more pullups than last time)

Comment #614 - Posted by: Matt Laney at February 1, 2009 2:53 PM

@thegym (treadmill)

7 rounds total
115 pullups (PR*)

*used close (neutral) grip bar

note: started off first round at 6mph on treadmill, too slow.

Comment #615 - Posted by: stinker [26/m/160#] at February 1, 2009 7:23 PM

M/27/216

5 rounds

15,12,10,10,10

Had a long walk in between. Probably could have been 6. Next time.

Comment #616 - Posted by: CT at February 1, 2009 7:25 PM

100 pullups in 4 rounds

pretty much the usual...

One day I'll get 5 rounds.

Comment #617 - Posted by: Tim T at February 1, 2009 7:36 PM

Bree: five rounds, around six pullups per.

Ben: six run rounds, five pullup rounds 32,22,22,20,20

Comment #618 - Posted by: BenHub at February 1, 2009 7:58 PM

as rx'd
outside run in -30c
7 x 400
6 sets of pu's - 15/15/12/12/12/14=80

Cannot wait for spring!!!!!!

Comment #619 - Posted by: Troy at February 1, 2009 8:18 PM

M/31/5'9"/165

18, 18, 18, 18, 12, 12, 12, 12

Same # of rounds, but 11 more pull-ups than last time. 6 pull-ups less than my PR on Nicole (from last Sep), but I'm doing more pull-ups/set.

Comment #620 - Posted by: Antun Karlovac at February 1, 2009 8:19 PM

1-30
2-14
3-13
4-13
5-13

Total = 5 rounds 83 CHIN UPS

Comment #621 - Posted by: NeilTTTTTTTTTT m27/180#/6'3'' at February 1, 2009 9:43 PM

6 rounds
pullups - 9-8-8-6-6-4
20:27

Comment #622 - Posted by: Jay at February 1, 2009 10:45 PM

8 rounds

Pull-ups for each round: 21,13,9,9,6,8,7,5

Comment #623 - Posted by: chris jenks at February 1, 2009 11:34 PM

m/18/134

8 rounds
PU count: 25, 13, 14, 11, 12, 14, 10, 10
Total: 109(PR)

Comment #624 - Posted by: vtam at February 1, 2009 11:40 PM

10,7,7,8,7 (completed all to 10)

Comment #625 - Posted by: Gazza at February 2, 2009 1:01 AM

25
20
20
15
11
12
13+ .07mile

All bfkp's except for maybe 5 total reps in the last 2 rounds.

Comment #626 - Posted by: JeffChalfant 29/172/5'10'' at February 2, 2009 1:51 AM

oops, did it all wrong.

Though it was 400m for time and max rep pull ups x4.

Did it on bike, 500m
1:15 - 3 pullups
1:07 - 4 pullups
1:05 - 5 pullups
0:55 - 4 pullups

Comment #627 - Posted by: Eirikeb at February 2, 2009 1:58 AM

m/24/5'6"/160
Three WODS in one day...
1st one:
6 rounds
26
22
15
17
13
16
+ 75 meters

Comment #628 - Posted by: tucks at February 2, 2009 6:49 AM

32/m/6'2"/205

Did this at home on my newly installed pullup bar.

7 rounds:
27
15
13
12
11
10
1*

*timer went off after 1 rep

Phil 4:13

Comment #629 - Posted by: EricB in IL at February 2, 2009 7:09 AM

Modified slightly, ran 6 800's at 5:30/mile pace, followed by max rep pullups (side grip, dead hang). Pullup totals were 32, 25, 23, 20, 17, 17 (134 total).

Comment #630 - Posted by: MJS at February 2, 2009 7:15 AM

M/32/228

Six Rounds
92 pulls in all

Comment #631 - Posted by: Jared Dame at February 2, 2009 10:12 AM

28/m/185

33, 21, 21, 20, 20, 20=135

Comment #632 - Posted by: MoGreene at February 2, 2009 10:22 AM

Age 53/BW 240# "NICOLE" subbed 500 meter rows for runs, dive bomber pushups for pullups (15/12/12/12) four rounds plus 380 meters. Finished round five (14 dive bombers round five).

Comment #633 - Posted by: Stan K at February 2, 2009 11:27 AM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 25-21-20-16-15-15
------------------------------------------------------------------
Compare to 081119

Max rep Pull-ups 26-21-17-15-14-13

Comment #634 - Posted by: Louis Herrera 50 70" 182 at February 2, 2009 12:13 PM

16
12
11
10
12

61 PR

Comment #635 - Posted by: TJ/220/42 at February 2, 2009 12:34 PM

Done at crossfit.

I know I've done this at 42nd street before on a treadmill with around 6 rounds and each round between 10 nd 15 reps but I can't seem to find a record of it.

Done weekend morning at crossfit.
Runs outside on a cold day that stung the lungs

15 11 10 10 10 plus run. Three flights of stairs really slowed me down. Should have been a better effort.

Comment #636 - Posted by: dandny at February 2, 2009 1:09 PM

6 rounds + 1 run
on treadmill

8
15
16
10
23
17

Comment #637 - Posted by: dcyn at February 2, 2009 2:18 PM

33yom@195
9 rounds with 10 pullups in each round

Comment #638 - Posted by: Ryan at February 2, 2009 4:05 PM

As Rx'd, but I did hang and continue pullups rather than drop once fatigued.

6 rounds (20 pullups per round).

Comment #639 - Posted by: themken at February 2, 2009 5:30 PM

24/m/5'11"/172

As Rx'd, four rounds:
1. 15
2. 10
3. 10
4. 10

Comment #640 - Posted by: Mason A at February 2, 2009 5:34 PM

warmup: lunch hockey
30-21-21-18-18-15
Got an extra round this time, but not by running faster, actually ran slower because groin pull still tweaked, but saved time because no rest between run and pullups due to slower pace.

Comment #641 - Posted by: Doug at February 2, 2009 6:14 PM

as RX'ed

20
20
20
20
15
15

Comment #642 - Posted by: Jeff Pelton at February 2, 2009 6:35 PM

m/41/211

26,22,17,17,17,15,15 (smith machine/feet on bench)

Comment #643 - Posted by: bearcat at February 2, 2009 6:40 PM

6 rounds - 2 unassisted pull-ups after each round.

Comment #644 - Posted by: MCWarsaw/23/m/6'/220 at February 2, 2009 6:48 PM

10,9,7,7,6,5,5

Comment #645 - Posted by: Maurkov at February 2, 2009 7:33 PM

m/43/6'2/170

Four rounds

10
10
10
10
(Regular pull ups with no jumping pull ups)

Comment #646 - Posted by: Funkhouser at February 2, 2009 7:52 PM

30-m-170

run 8 times on treadmill 1 incline
pullups- 26 17 14 13 13 12 11

Comment #647 - Posted by: skichiiwa at February 2, 2009 8:50 PM

m 27/6'/216
CFWU

8rounds 82 pull-ups

Comment #648 - Posted by: B Shaw at February 2, 2009 9:53 PM

m/25/212/6'3"

as rxd
pull ups on cable machine support bar

6 rounds 11, 8, 12, 12, 9, 10

Comment #649 - Posted by: j2005 at February 2, 2009 10:50 PM

Oops - did this backwards (max then run)

Something close to:

7.5 rounds

14, 7, 7, 9, 9, 8, 6, 5 and about 100m

Still working on kipping - got a little better as the w/o progressed

Comment #650 - Posted by: XAF at February 3, 2009 3:07 AM

30
25
15
15
25

John
10
9
6
6
5

Comment #651 - Posted by: Rosie in Atl at February 3, 2009 5:05 AM

7 rounds
28
21
16
15
14
13
13
total - 120

Comment #652 - Posted by: gunnar m/37/6'1"/185 at February 3, 2009 5:41 AM

M/30/6'/200

CFwu 88lb assist

4 rounds + 5th run
(88lb assist)

9
10
11
8

Comment #653 - Posted by: geedebee at February 3, 2009 7:03 AM

as rx'd

20
16
16
15
16
16
Total 99 - (pr by 14)

Comment #654 - Posted by: Todd S at February 3, 2009 7:06 AM

m/30/159

ran on indoor track ... 320m/lap

9 rounds
Pullups: 14, 12, 10, 12, 11, 12, 11, 12, 11 = 105

last time: 88 pullups

Comment #655 - Posted by: rowcoach at February 3, 2009 7:28 AM

f/25/5'9/136.5

ran on indoor track - 320m/lap

8 rounds
5,5,4,4,5,5,5,7

Comment #656 - Posted by: heazza at February 3, 2009 7:58 AM

34/m/200

No can do - still rehabbing shdr.
Black Box Bench and RDL

Comment #657 - Posted by: brewer at February 3, 2009 8:29 AM

sub'd false grip ring pull-ups
12,6,6,4,5,3

2nd 20 min
3,4,5,4,4,3

Comment #658 - Posted by: firedave at February 3, 2009 8:31 AM

.28 miles measured with GPS
6 full rounds plus a loop in 20:17
8,5,5,5,5,4

Comment #659 - Posted by: Jross at February 3, 2009 9:05 AM

M/35/67/246

6 Rounds, 21:19
Assisted p/u: 6, 7, 6, 6, 5, 5
Treadmill Runs: 7.5, 7.5, 7.5, 7.6, 7.0, 7.8-8.0. Good finish.

Comment #660 - Posted by: mwarb at February 3, 2009 9:47 AM

48 m 5'10 195

1. 20
2. 20
3. 15
4. 15
5. 12
6. 12
7. 10
8. 9

Total: 113

Comment #661 - Posted by: Mark Barry at February 3, 2009 10:46 AM

Failure to follow instructions. Did pullups first then the run. Temperature was 36 degrees and windy. Cold bar and loss of grip hurt p/up numbers.
Finished 8 complete rounds and the pullups on the 9th round. Time: 20:00. Pullups: 171.

Comment #662 - Posted by: Xman at February 3, 2009 11:23 AM

AL - 31, 18, 16, 16
Ryan - 20, 16, 16, 16
Matt - 10, 7, 7, 5

Comment #663 - Posted by: Ukkrew at February 3, 2009 12:22 PM

6 rounds
reps: 16-16-12-10-10-10

Comment #664 - Posted by: nicdeep at February 3, 2009 12:49 PM

Managed 8 rounds and 360 metres
10
8
8
7
6
6
6
6

11 more pull ups and 360m more than last time - pretty happy with the improvement. Think I could have squeezed a few more pull ups out as well but the fatigue from the running was intense

It's a brilliant, brutally simple WOD and I am still in serious pain an hour later

Comment #665 - Posted by: nick m/37/6ft/186 at February 3, 2009 1:04 PM

M/30/157

30,22,17,18 = 87

+.22 miles

Comment #666 - Posted by: Atreyu at February 3, 2009 1:34 PM

7 rounds in 19:45, could not get back to running fast enough to do any more

PU
12, 11, 9, 9, 8, 8, 9

66 total, PR was seven rounds and 62

Comment #667 - Posted by: Brad 33/M/210/74" at February 3, 2009 1:36 PM

CFWU x 3

Run: 400m
PU: max

20 mins, 6 rounds (same as last time)
25,15,12,11,10,10
total=83 (PB by 6 reps)

Feeling rough after two 4hr sleep nights.

Comment #668 - Posted by: Harpo m/41/5'7"/145 at February 3, 2009 1:39 PM

400m

26, 20, 20, 15, 17, 15, 11 = 124

previous = 106

Comment #669 - Posted by: scott at February 3, 2009 1:52 PM

24/m/196
31,13,12,11,11,12 +200m

Comment #670 - Posted by: Jesse Emers at February 3, 2009 3:03 PM

5 rounds: 22, 15, 12, 12, 13 = 74 total

Did the 30 MUs for time just a couple hours before this workout.

Comment #671 - Posted by: Eamon at February 3, 2009 7:36 PM

whoops...pull ups were actually 22, 15, 15, 12, 13 = 77 total

Comment #672 - Posted by: Eamon at February 3, 2009 8:13 PM

25/m/5'8"/150

CFWU x 3

22:11 sub'd 2:1 bar dips. Last time just 1:1

Comment #673 - Posted by: Matt Laney at February 3, 2009 8:21 PM

6 Rounds

23
23
21
21
15
20

=123

Comment #674 - Posted by: Marc_Edm at February 3, 2009 8:51 PM

27/m/75kg

25-11-13-12-10-9; 80 total

Comment #675 - Posted by: pz at February 3, 2009 9:38 PM

6 rounds
11-10-8-8-6-8=51

Comment #676 - Posted by: pgsponge at February 3, 2009 9:46 PM

5 rounds
legs sore from CFT yesterday.
Pull Ups
11,9,8,7,6 (41 total)

Comment #677 - Posted by: malone at February 4, 2009 8:56 AM

f/31/6ft/163lbs

6 rounds completed plus about 100m into 7th run before time expired

4 4 4 4 5 4 = 25

Comment #678 - Posted by: Lex at February 4, 2009 12:07 PM

Made this up today

CFWU (MUs instead of PUs/dips, GHD SUs)

As RX'd: 8 rounds (just over 20:00)

PUs: 14, 8, 7, 7, 8, 8, 8, 6 - Total 66

Slower run this time but more PUs, so I dunno whether to call that a PR or not haha.

Take care!

Comment #679 - Posted by: R.Lee_Seattle at February 4, 2009 1:48 PM

7 rounds:
25, 20, 20, 17, 15, 15, 13. total = 125

same number of rounds as last time, 6 more pullups total.

Comment #680 - Posted by: seth c at February 4, 2009 3:13 PM

Rx'd at sta 7 on the rings
28
20
16
18
15
16
16
20 :23sec left after pull ups

Comment #681 - Posted by: SAJ/m/175/30 at February 4, 2009 4:00 PM

Freddy C. and Spider-Chick, sorry to hear about the injuries. Its a good thing you are both strong people b/c you WILL bounce back quicker as a result.

Nicole: done on a treadmill btwn 9.5-9.0 mph @ a 1% incline.
30
22
21
17
15
11

total= 116 for 6 rounds. sorry about the late post. been playing catch-up lately

Comment #682 - Posted by: RLPack M/5'9/175# at February 4, 2009 6:44 PM

strained a neck muscle during the first round of pullups. took a twenty minute break and started again from the beginning. did the workout at about 85% speed to avoid re-injury and focused on controlled form on the kipping pullups.

6 rounds of 12-12-8-9-9-10 pullups.

Lesson for next time: don't get so overeager on the pullups that form breaks down, or risk injury.

Comment #683 - Posted by: hkc m/26/5'6/155 at February 4, 2009 11:13 PM

23
13
12
11
10
11
11...20 minutes on the nose

7 rounds and 91 pullups

Comment #684 - Posted by: Brandon C at February 5, 2009 7:16 AM

5 Rounds w/ 30# Vest

Pullups: 11, 10, 10, 10, 7

Comment #685 - Posted by: JLP at February 5, 2009 11:08 AM

47/M/184
completely unassisted PU's (First time)
10
10 PR
9
8 PR
7
3
One less 400m but clean pullups Yeah me!

Comment #686 - Posted by: Zim at February 5, 2009 2:05 PM

7 rounds,

pretty much did 10 pullups every round (one round did 13, next round did 7). Used iron gym

m/23/150

Comment #687 - Posted by: CK at February 5, 2009 4:51 PM

6 Rounds

16/12/12/10/10/9 = 69 Total chins.

M/36/5'8/159

Comment #688 - Posted by: Barber36 at February 5, 2009 6:38 PM

m/36/6'4"/97kg

Tx. 8 rounds
16.1km

Chinups 7 rounds
12/10/10/10/10/10/10

Comment #689 - Posted by: JT at February 5, 2009 8:22 PM

Jeff: 10/8/7/6/6/6/7
Amanda: 15/12/8/9/10/11

Note: Subbed elliptical instead of running.

Comment #690 - Posted by: Jeff in the Park at February 5, 2009 10:19 PM

7 rounds: deadhang pullups

15, 9, 7, 7, 7, 7, 7 = 59 pullups

Comment #691 - Posted by: MikeyPaul - m/27/5.8/175 at February 6, 2009 8:52 AM

CFWU

Then

I subbed 1.5 minute bike for running.

1. 16 pullups
2. 11
3. 10
4. 9
5. 9
6. 7
7. 6
8. 4

Comment #692 - Posted by: Karsk M 55 yo 5'9" 180lbs at February 6, 2009 9:56 AM

5 rounds 13,11,10,8,8
12.0 treadmill upstairs

Comment #693 - Posted by: footdoc at February 6, 2009 11:31 AM

20
20
15
15
13
10
20

Comment #694 - Posted by: AndrewE at February 6, 2009 7:08 PM

WU
090205 - 7 rounds + 200m / 69 pull ups
081126 - 6 rounds +400m / 60 pull ups
081001 - 7 rounds / 62 pull ups
M/48/180#/72"

Comment #695 - Posted by: RB at February 6, 2009 8:19 PM

20, 11, 10, 9, 10, 9, 9 = 78 (06 Feb 09)

Comment #696 - Posted by: ScotB 25/m/193/5'10" at February 6, 2009 8:25 PM

8-4-5-4-4-4-4=33 (first time through 7 rounds - focused on running this time).

Comment #697 - Posted by: Nicholas Burgett at February 7, 2009 6:27 AM

26
16
15
15
15
13

I LOVE MY GARAGE GYM!!

Comment #698 - Posted by: benji at February 7, 2009 2:04 PM

96...
timed the last lap wrong shouldve had an easy 110 but i messed up
darn

Comment #699 - Posted by: Rape | m/19/6ft/195 | CFTrussville at February 7, 2009 2:04 PM

400's: 7
Pull Up's: 92

PU's: 17, 15, 13, 11, 12, 12, 12

Comment #700 - Posted by: enovak at February 7, 2009 2:29 PM

7 400's
45 pull ups

10, 6, 6, 5, 6, 5, 7

Comment #701 - Posted by: Jham at February 7, 2009 2:33 PM

m/35/5'9/176

WU at Traingle Crossfit (last elements class.)
23,15,14,12,12,12,13=101-PR
Thought I would get one more round since I didn't have to up/down stairs. 400s pretty slow - about 20 degrees outside.
11/19: 22,18,14,10,10,10,12=96
9/24: 21,14,11,10,11,10,10=87

Comment #702 - Posted by: jrm at February 8, 2009 4:26 PM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds + 300 M
12
12
12
12
12
12
=72 Pullups

Comment #703 - Posted by: CRAthens 37/M/603/190 at February 8, 2009 7:50 PM

5'9"/185lb/m/26
subbed 500m row for 400m run

1- 24
2- 15
3- 15
4- 14
5- 9
6- 10

=87 pullups

grip gave out before anything else did... it will probably be better if I run to allow my grip/ pulling muscles to recover between rounds.

Comment #704 - Posted by: MTKFitness at February 8, 2009 8:54 PM

8 Rounds..
So..two miles total (maybe a little less, I think our loop is a teeny bit short)
93 Pull-ups total, first round was 25 the rest dropped fairly dramatically. :-)
My arms were burning during the run and my lats were twitching by the end. Good stuff.

:-P

Comment #705 - Posted by: susannahCrossfitThrowdown at February 8, 2009 9:06 PM

2/9/08 - 60 in 7: 13 10 8 7 8 6 8
11/25/08 - 58 in 7: 12,9,8,7,9,7,6
9/30/08: 15,15,10,10,10 (plus .16 miles) = 60 over 5 rounds (with weight assist)


Comment #706 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at February 9, 2009 2:26 PM

5xs
12,10,8,8*,6* underhand
elizabeth 1st

Comment #707 - Posted by: johnmc at February 9, 2009 4:11 PM

m/27/170

21-18-15-15-17

Comment #708 - Posted by: Multibomber, Globo Gym Crossfit at February 9, 2009 9:14 PM

25 (PR non-stop butterfly kip), 20, 18, 14 (77) + 400m.

Comment #709 - Posted by: Adam B. | 36m at February 10, 2009 11:48 AM

20/15/16/12/12/10/10 + 400m

7 1/2 rounds of hell

Comment #710 - Posted by: jon_schmalensee at February 10, 2009 11:11 PM

27 - M - 5"11 - 160 lbs

26
20
10
13
13
13
13

total 108

Comment #711 - Posted by: doublezero at February 11, 2009 10:52 AM

Male/26/5'8"/165

39
27
20
25
20
19

Did the WOD again 'cause I was unhappy with my previous medocre effort. I did better this time. Got a full 6 rounds, and 150 chin ups compared with 5.5 rounds and 134 chin ups last time.

Comment #712 - Posted by: Kurt at February 11, 2009 12:44 PM

7 laps 400m

Dead Hang PU

12
9
7
7
6
7
6
total 54

Comment #713 - Posted by: mykpe00 at February 11, 2009 1:16 PM

41m,72/220
Towle Stadium
18/15/12/10/10/10/5= 80
7 x laps

Comment #714 - Posted by: will h at February 12, 2009 9:34 AM

33 yom 210 lbs

10
10
9
+ 400 meter run in 15:30.

Comment #715 - Posted by: kgw at February 12, 2009 1:39 PM

as rx'd:

6 rds exactly
21; 12; 12; 10; 10; 10
(still recovering from flu)

Comment #716 - Posted by: Zeb G at February 14, 2009 7:51 AM

2nd wod of back to back wod's

7:30 split for first 2 thne 7:13 split for last 3

pull ups 10, 10 with some jumping and rest after 5, same, same, 10 negs, 10 negs, then with 12 plate help

Comment #717 - Posted by: miket / 32 / 6'1" / 200 at February 14, 2009 8:57 AM

6 rounds run 5 rounds pullups. not so much b/c wanted to run hills. run: 3 uphill and 3 track runs. Pups: 14, 13, 15, 13, 15

Comment #718 - Posted by: chking at February 14, 2009 7:07 PM

Meyer- 23-18-12-13- weak!
G- 5-5-5-4-4
Harbaugh- 7-4-4-4-4=23
stocker- completed w/ no score

Comment #719 - Posted by: Meyer at February 27, 2009 12:51 PM

30/m/165/5'6"
Did the workout wrong. 400m/20 pullups
5 rds
Tried kipping, but it seems harder than doing it the "proper" way
Still getting over pneumonia

Comment #720 - Posted by: ac at March 3, 2009 12:24 PM

13, 9, 7, 6, 6, 5, 6

Comment #721 - Posted by: Manchild at March 7, 2009 5:45 PM

44/m/168

7 1/2 rounds

TM 10.0, 9.6, 9.2, 8.8, 8.8, 8.5, 8.8, 8.5
PU 21----12---10---10---9----9----8-----

PR, late night

Comment #722 - Posted by: moglee at March 9, 2009 8:49 PM

cfwu x 1
wod
6rds
runs outside
31,22,21,20,17,15

Comment #723 - Posted by: kcm at March 12, 2009 8:31 PM

M/31/6'/174

5 rounds+ 400m
87 pull-ups (32 in first set)

Last Score:

6 rounds+ 250m
78 pull-ups (25 in first set)

Comment #724 - Posted by: Razvan Mircea at March 26, 2009 10:31 PM

hi im a deley entry navy sailor ... i luv ur exercisess what did u recomend to get shredd and cut faster..

Comment #725 - Posted by: Jesse Gonzalez at March 30, 2009 2:09 AM

3/29/09

5 rounds
Jumping pull-ups 20,20,18,15,10
ran on treadmill, 6.0 then to 6.5

Comment #726 - Posted by: Nans at March 30, 2009 12:56 PM

7 and 1/2 rounds

20
15
13
12
10
10
10

90 total pull-ups last time was 74

27/m/6/220

Comment #727 - Posted by: cl at March 30, 2009 4:27 PM

8 rounds
10,8,5,5,5,5,5,5

Comment #728 - Posted by: JD at March 30, 2009 5:06 PM

500m run x6
Pull ups 13,13,10,13,13,10.

29/m/180cm/2kg

Comment #729 - Posted by: Rotor at March 30, 2009 7:01 PM

got 6 rounds

Comment #730 - Posted by: CTAM (22/M/5'11"/235) at March 30, 2009 7:07 PM

7 Rounds
35
17
15
15
15
15
20
132 Total

30/m/5'9''/148

Comment #731 - Posted by: AG at March 30, 2009 7:29 PM

31/m/5'9"/175

6 Rounds

1st Ran - 20
2nd Rowed - 15 (had to row cuz currently I train in a big box gym where it gets stupid busy at 4:00 pm
3rd Rowed - 10
4th Ran - 15
5th Ran - 10
6th Ran - 15

May hands got eaten alive on the pull up bar. Rubber+heat+skin = torn hands. Glutten for punishment I guess.

I really enjoyed doing the rows. Was a nice break up. Not a bad way to mix it up either.

Cheers Jordan

Comment #732 - Posted by: Jordan Wright at March 30, 2009 7:37 PM

7 rounds

5
5
subbed jumping 10 for the last 5 rounds

Comment #733 - Posted by: Adam - Brisbane at March 31, 2009 12:21 AM

w/23/135

Did 7 rounds, and I rowed for 1:30mins instead of 400 meter run.

18
17
16
15
18
16
16
total= 116

Comment #734 - Posted by: Jessica O at March 31, 2009 10:06 AM

8 Rounds
146 Pull Ups

Previous Nicole:
9 Rounds
144 Pull Ups

Comment #735 - Posted by: Daniel at April 1, 2009 6:02 AM

as RX'd

6 rounds, 74

25
15
13
11
10

Comment #736 - Posted by: pbraun at April 4, 2009 2:06 PM

185M35
23,11,12,15,15

36f122
15, 15, 15, 15, 15

Tom
y,7,5,6,5,5,5,5

Comment #737 - Posted by: jmcneal at April 11, 2009 3:25 PM

6 rounds + 325M, 123 pull ups

34, 16, 17, 20, 16, 20

Comment #738 - Posted by: Chewuch Jeff 36/5'9"/185 at April 11, 2009 8:32 PM

5 rounds
20,18,15,15,15
first one back after 7 week MCD

Comment #739 - Posted by: mark m/24/74"/198# at April 22, 2009 4:42 PM

D
@home
400m @ 2min
10 jumping pull-ups

5 rounds @ 20:06

Comment #740 - Posted by: waderpro at May 27, 2009 4:22 PM

OMG! I wasn't even trying and I beat the last time I did this workout?!?

Compare to 090130.

I went on google maps to make a path that was 400 meters :)

400, 15 pull-ups (new max!)
400, 12 pull-ups
400, 10 pull-ups
400, 10 pull-ups
400, 8 pull-ups
ran 200 then the timer went off and I walked the rest of the 400.

55 pull-ups total.

Beat it by 9 pull-ups without even trying! WOW!!!

Comment #741 - Posted by: Daniel Krull AKA "Franiel" at June 26, 2009 4:43 PM

18 / 12 / 12 / 12 / 10 / 10

Total:
6 Rds - 74 PUs

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Comment #743 - Posted by: hvidyokna at August 9, 2012 12:13 AM
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