finally our workout

lets rock it!

I'm going to kill my last score!

Aloha,

Jordan

I actually did this today after the 7x1 Squat Cleans...weird

12 Mins + 9 Pullups

my hands will bleed..but that's great

big hugs everybody...i'll go to sleep big day to me and my daughter =)

3-2-1 HUGHS!!!!!!!

HA! I love this!

I am so glad I came to discover the magic of Crossfit.

These different workouts just blow my mind.

I wonder who comes up with them and how.

Sweet!!! I need the work on pull ups

Day 11 post-op:

Residual surgery pain is dissipating further. I woke up a couple of times last night by moving it the wrong way during my sleep. I should have secured it down to my side during sleep, so tonight I will.

4:30 PM: Doc Appointment for 2 week post op shoulder and right hip...

Diagnosis was Greater Trochanter Bursitis. He took x-rays and will follow up with both hip x-rays and the 4 week post op shoulder on March 4th. 2 week shouulder post-op checkup also, he said everything is doing well, and I will be able to drop the sling and start physical therapy next week. I am so excited about that!
-----------------------------------------------
A little history of the hip: I initially felt it during a bench press (of all things) during my prep for the 2000 San Diego Bodybuilding championships in December 1999. I still did the show, the pain subsided with a bit of ice and ultrasound treatment, and I actually won the Novice Overall title that year.

During my Army days (2001-2005), It came and went. Lots of running and heavy squats seemed to make it flair up often, but I was too stubborn to stop doing what I was doing, so I managed the pain with ice, Advil, and intestinal fortitude. (I was actually pulled out of some pretty intense prepwork, Pre-Ranger Course, for US Army Ranger School in June of 2002 due to a flareup. I eventually completed the Pre-Ranger Course that November and graduated Ranger School in May of 2003)

I didn't have many problems with it during 2005-2007, with lots of slow, strict bodybuilding training and competition prep. But at the same time, I wasn't doing much running or actual back squats during those days either!

Since starting Crossfit and Olympic lifting, I have had sporadic flare-ups, mostly from long distance running, heavy back and front squats, and occasionally snatching and clean & jerks. It has been managable, but I always wondered if there was something more to it. We will see what the x-rays say in 2 weeks.
------------------------------------
Doing it right - healing it up ONCE!

FINALLY! Man I was refreshing like crazy waiting ins suspense for the WOD. Now, I can go to sleep :)

Hooraaay!! Pull ups are fun.

Oh and Kelly Starrett's video on hamstrings...makes so much sense it's stupid! And I mean that in a great way. Each video of his that gets posted makes things just *click* in my head more and more. Thanks!

that picture is bada___!!

So I am now starting my third week of Crossfit. These past two weeks have been so torturous! I love it! Can't wait to hit this one tomorrow!

Rock it!! Good luck everyone!

eric gohl,smore and everyone on the boards good luck, tear it up!

i got to get at least 18 rds, last time was 17 + 9.

If you are wanting to search for words/names in the comments section without wading through all the posts, use Ctrl F, and enter the word/name you are wanting to find. I believe it is the Apple button plus F for Macs.

suckfest

So Cookie- do you suck at pull ups too? Join me, my friend.

I may have to go to montclair for this one. My motivation after todays WOD is at an all time low. May also have to do with very silly amount of chocolate I just consumed. Not very paleo, huh?

Tomorrow's another day.

Giddy-UP!

Jordan, aloha...get after it!

Eric G, I agree! KStar is a Godsend. Makes it so easy to understand.

s'more, you feeling better? How's the daughter doing? Pull-up time tomorrow! I expect at least 15 rounds brother! Shave the callouses down first, it works!

Eric,

Haha, I hear ya. I typically start refreshing around 6:45 PST. Spent the last hour and a half refreshing looking for todays workout.

Pull Ups, as RX'd

19 rds, +14 pull ups
(that is, i finished 19 PU's, and fell short on my way to 20)

I'm going to do all of these kipping to work on my form and tempo.

So are we supposed to do one pull up slow for a minute or are we supposed to hold it up there, I'm not really sure about how to go about this.

Nice workout. I hope to post a PR We'll see

CFWOD Squat Clean 1111111
135/155/165/175/175/185F/180/185FFFF/180
185 was so close..need work on technique

Kipping or static? Just curious as to what everyone else is doing....

Last time I did static,
12rds+5

this time......13??!

been meaning to do this one for a long long time but something has always come up but will finally do this one, cant wait!
3-2-1-GO!

Yeah, I'm with Rico on that. I haven't come across this since I've started Crossfit in the last month or two and I'm confused by it.

Rico- someone correct me if I'm wrong-
do 1 pu, wait 59 sec or however long left in min 1
do 2 pu, wait 58 sec or however long left in min 2
continue until the minute runs out before you can complete the corresponding number of pu's

Been lurking for a while and decided it's time I started posting.

Excited for a PR and a good WOD.

My friends and I are doing a burpee like challenge tomorrow is day2

Land Animal challenge (100 days)
burpee
ring dip
situp
squat

First Time doing this...lets see how i do tomorrow morning...

Prior to today I'd only completed a grand total of 4 muscle ups.

Today: 30 muscle ups for time: ~20 mins!!!!!

I don't know what clicked, but it felt great to finally make this benchmark. The wrists need to heal a bit, but soon enough I'll have that oddly placed wrist callous that only xfitters have. Tomorrow's pull ups will help me get more power out of the top of my pulls.

Cheers.

this is where I wish I was better at kipping pull ups

dead hangs are gonna make this alot harder

as rx'd

15 + 15 (missed it by that much, well 1 second anyway)

hope the xrays go well herm. sleep well eric and hope you are feeling better s'more. Pony - its not that bad. just think of it as lots of pullup practice

Rookie! Way to fire-breathe that one! It's nice to see you pulling the WOD in less than 30 posts again :)

this one sounds really interesting, definately a first for me. It's prob gonna suck though cuz i did weighted pull-ups today, but oh well... gotta get it done. and my rings shipped today, i am excited about getting them!

Ok, kipping pull-ups are a must. Afterall, this is CrossFit. Do one the first min. If it takes 1 second, great..rest, you'll need it. 2 the second and so on. No need to do slow reps or hold one out. If you do the kips correctly, you'll get a great workout. My best is 15 and it's not easy. Good luck all.

3-2-1 go!

Any tips for making the hands not get destroyed? I have no chalk.

have to do this one at work on crappy pull up bars but oh well.

# 34. do more pull-ups! My globo gym type place has rubber grip pull-up bars only. Tore my hands up for months, it goes away. A tighter grip on the bar helps as well.

I like this one.

SS Cody-
Stay safe brother.

165-185-205-215-225×5 fail -205×6 with a couple of fails thrown in for good measure. I love this sport

I work out in a globo gym AND, at 270#, do not yet have the strength-to-weight for more than one pull-up. I do them instead on one of those counter-weight machines with the pin in the 150# plate. Any suggestions or is this the best way to get there?

Herm - tks,babe :) I missed this WOD the last time so im anxious to see how i will do

Fun. I'm hoping for maybe 15 minutes... I've actually got no idea how hard this will be.

3-2-1 go!

Diggin' it. I love this workout. Not that great at it, but love it just the same.

Greetings from MCAS Cherry Point, NC. Today we have the beloved (or dreaded maybe) Pull-up Ladder. The directions are long so that noone will be confused but everyone still gets confused. rjg26 is all over it though. Start the clock, you get until the clock says 1:00 to do one pull-up. Then you get until it says 2:00 to do two pull-ups (you can't start your two early though, you have to wait until 1:01). Then you get until 3:00 to do three. when you run out of time before you get them done, the workout is over.

So what kind of pull-up should you do? A kipping pull-up is standard for Crossfit. There are two major types of kip, the normal kip and the "butterfly" kip. There are lots of videos under Exercises & Demos demonstrating the two kinds of kips. If you are a Marine or anyone else who gets graded for pull-ups that have to be strict, worry not. Training with the kip doesn't interfere with your ability to do them strict. At least it doesn't for me and I've never read anybody post that it does. Crossfit for a little while and 20 strict pull-ups will become a joke. Seriously.

If you haven't got a pull-up yet there is always the ubiquitous Gravitron. Be sure to document your setting so when the workout comes up again you will see how much better you have gotten. At affiliates they have big rubber bands that you can use for assistance. The big advantage of those over the gravitron is that you can still work your kip with them. You can also do jumping pull-ups, find a bar a little over head high and jump, grab it and pull up. Or find a bar chest high and assist with your legs if you have to (Smith Machine anyone?) Two things we don't do are negatives (unless you plan on doing less than ten) and lat pull-down. The lat pull down seems like it would be the same thing, but it isn't. I don't know why, but that's what the smart guys say and they're right about everything else so I believe them.

One last thing. Don't start cold. You need to warm up first. If you do the Crossfit Warm Up (CFWU) you might want to skip the pull-ups or do something else in place of them. Other good warm ups are the Greg A Warm Up (GAWU) and the Burgener Warm Up (BWU). All these can be found in either the Exercises & Demos or in the FAQ's.

Herm - I love the idea of progressing from harder to easier. Thanks for the update on your shoulder. I had a shoulder dislocate while I was heeling a hip injury last fall and I know how it sucks to have them combine so you can't workout at all. Hang in there!

JPW #44

Why have negative pull ups gone out of favor and you and bingo are recommending against them? Where'd all this get started and who's behind it? Negative pull ups are suggested in the FAQ and I did them with no problem when I was trying to get more pull ups.
So what's the story with that?

Did 14 rounds + 11 with kips, then did another 5 rounds of jumping pullups to try and incorporate some metcon.

Also #44 JPW here is a link for an article discussing why pullups are better than latpull downs. The guy who wrote it is the trainer for one of the most successful rugby league teams here in Australia. It also has some pretty interesting facts about some of the 1RM's of some the players

http://www.danbakerstrength.com/?p=18

Nathan - You bring up a really great point. It all depends on how many you are going to do. A few negatives are a good thing. They build your pull-ups rapidly. However, a whole bunch put you at risk for Rhabdo. If the wod doesn't have dozens of pull-ups than yes do negatives. Or if you are trying to work on your pull-ups on days when the wod has none, then even more yes, do negatives. I was actually debating whether to recommend them for the ladder and I decided to err on the side of safety. I don't want anyone to listen to me and then get Rhabdo, especially when they can do all these other things and build their pull-ups quickly and not be at elevated risk. Is that too ORM'ish of me?

Just a word of warning. As an avid crossfitter I should have known better... I work on a tactical operations team within the federal governement and there are several of us on my team that crossfit but even those who don't would be considered in excellent physical condition. One of my non-crossfitting teammates actually did Fran with me nearly a year ago and finished in about 8:30 without kipping pull-ups. Well, as some of my crossfitting teammates and I were finishing the SDHP and Ring Dip WOD on Saturday, this other guy walks into the gym. We poke at him a bit and he decides to do our workout. He finished in somewhere just over 15 minutes and was crushed. It came to my attention on Monday that he was taking a sick day on Tuesday, so on a hunch I checked on him and he told me he thought he had blood in his urune and needed some rest time. I told him to go the hospital because I suspected Rhabdo. Sure enough, he'll be spending the next couple of days on IV fluids at the hospital.

Be careful. Heed the warnings that you'll find althroughout the site. This stuff is no joke and can be very dangerous to the uninitiated.

27/M/5'11/175#

15 rnds even

Fort Collins on the front page awesome, wish I was there. Busted up my wrist dropping 185 last night on the 7x1 so this will hurt.

Still learning and mastering the kipping pullup so I did the WOD as strict dead hang chin ups.

7 rounds + 4reps

33/M/6'00/195 lbs./Kuwait

16 rounds. PR by about 9 rounds. Glad to see I don't bleed as much as I used to when doing this many pull-ups.

This week's my half-intensity week, any recommendations on scaling this down so I can get some decent recovery? Say instead of every 1 additional minute, every additional 30 seconds?

Hey Guys, Wow is all I can say,sounds tough and am gutted can't have a go at it as I've got tendonitis in my shoulder. If anyone could give me some ideas for substitutions I would rfeally appreciate it. Good luck everyone!!!

Kelly Starrett,

You should write a book with all the stretches and methods of stretching for us to buy! I know when i watch the videos I want to know the best way to stretch out the tight hip capsules and hammys!

Tell us!

27/m/77kg

15 +11

Blah, terrible... made it to 7 feeling great and then suddenly pulled something in my right neck/shoulder area which cashiered me pretty quick on round 8. Ah well. Better safe than sorry, or something like that.

i have a question about this workout.

after doing the pull ups, do you jump off and wait the 1 minute or hang for the minute and do two pull ups etc...?

Been crossfitting for a few weeks and think it is great. have done a similar one before and got 9 + 4. This was strict, and I had one set. Feeling good about this one

Completed 11 Rounds, 9 Pull-Ups.

Switched to Jumping Pull-Ups 8th and subsequent rounds.

F/33/62kg

M/32/155/5´9"

20 rounds plus 15 reps on round 21

#58 Jonathan

once you complete your pullups you wait the remainder of the minute before you start your next round, you don't get a full minute rest between rounds. And yes, you do jump off the bar, you don't hang there. Hope that helps!

m/43/74kg
Burgener + Snatch WU

WOD: 12 rounds + 9 PU.
First time kipping. Totally different, metcon instead of biceps/lats workout.
Post: Handstand + OH Squat training

17 rnds +10 PR!

Really paced myself and used a standard kip instead of the butterfly.

Bad Ass picture!

17 rnds +10 pullups
standard kip instead of butterfly with good pacing and I PR'd!

Badass picture!

12 rounds, failure on 13
PR, but felt muscle fatigue from start

M/25/5'9"/147

22 Rounds!!

the armed forces - always respected!

#55 YES! Kelly should write a book! Kelly for President!!

S"MORE and jroCk! You are about to embark on a wonderful adventure that starts as soon as you meet your baby. A baby is the most precious gift and the best teacher in life. A baby will teach you to love our human flesh like never before. A baby will teach you how to joyfully sacrifice. A baby will teach you that love is real and love is the best source of energy (yes better than paleo). Laughing with your baby will make you cry with pleasure and love (paradoxical? wait, you'll see what I mean!) A baby will teach you that life matters, that the choices we make matter, and that strengthening and bettering ourselves matter. I hope that your wife can tap into her inner animal and let the animal take over to birth your baby. I had 4 babies at home no drugs midwife assisted. Turning off her brain and going deep inside to her animal place (like doing heavy DL's) will help your baby.After the birth you will not sleep well for 3-6 weeks (I'm going on 8 years of bad sleep...!) remember hard wod'ing and no sleep do not mix. Taking it easy for a few weeks to help is highly advised. You are beautiful! Even from afar I am happy to know you are hitting this life milestone. Love, Julie
Herm- heal it up once my man!

Julie - magnificent. could not have said it better and believe every word. it is all so true. they are the best things ever......

15 rounds
next time finish 15 faster so you can rest for 16

Warning - potential F-RAT post! (I love that acronym, for some reason!)

Eric G,

Thanks for the offer of help on the SC's. I'm off to a conference in Brisbane this weekend. Will play with the SC's after that some. Might drop you an e-mail then. Thanks again!

Rookie, my timing is kinda tight this weekend, otherwise would have loved to head down the highway to visit CFGC! Take care of that knee.

40/m/176cm/71kg

13 rounds + 11 pull-ups

All chest to bar pull-ups.

Alternated sets of pull-ups (palms away) and chin-ups (palms facing). Chin-ups feel easier when pulling all the way to the chest. Alternating the grip is helpful in general.

CFWUx3 (push-ups instead of dips)

I have fun with this WOD...that is until round 13 when it all of a sudden bites you in the a$$!

20 rounds + 17 a new PR. All kipping pull ups and chin well over the bar all rounds every pull up. Timed by CrossFit Persevere member, Tom V.

Grip- hands in prone position all rounds.

Nathan G #45:

JPW has it pretty much spot on. The FAQ entry regards JPU with negatives as a training modality for individuals who are having trouble doing more than a couple of unassisted PU. Remember also that the posts that JPW is offering (and that I offered in January) are directed to Newbies, new Crossfitters who are not yet attuned to Crossfit style intensity.

Jumping PU with negatives accentuate the eccentric action of the muscles involved. High numbers of these, even in the trained, increase the possibility of rhabdomyolysis. DO NOT DO JPU in high numbers, especially if you are a newcomer to CF.

Now, if I am feeling good today I will go as long as I can with kipping PU and then change over to JPU to get a couple extra rounds, but I will not do negatives because I am simply changing to an assisted PU to increase my rounds at the end. Experienced Crossfitters with lots of PU on their max can consider this if they wish.

Hope that is helpful.

15 rnds

M/24/6'1/179

12 Rounds even.

Could have began 13 but knew I wouldn't have been able to finish- my arms/hands were shot.

Had to start kips at round 10.

15 + 10

151 5'7.5" 33 yom

16+8 pr
all clavicle over bar min
ready for more!

21 + 21

34/M/185

17

15 RDS. First time doing this one. much harder than it sounds

12rnds + 4

14 minutes completed - 5 pull-ups in 15th minute

Well that was harder than i thought. First time doing this one.

24/m/180lbs

16 rounds + 14

F/23/5'6"/140

13rds + 9

Just did the Squat cleans this morning. Thought I was gonna get a PR but alas, stuck at 195. I wanted 200 so bad. I also came insanely close to doing a muscle - up the other day. For some reason the ring dip squat clean WOD gave me something extra, I started practicing the MU's right after the WOD. I am one milimeter away.

25/M/165/5'10"
CFWU
2 seconds over on my 19th Set, 19th Pullup.
19:04
18 sets completed.
You are mine next time, 19!

27/6'8"/220

15 + 12

The video today was a great reminder. Basic and important.

m/36/6'2"/231

9 rounds and 9 ....

Although I have been "crossfitting" for sometime now, there have always been a number of movements that gave me trouble and really wouldn't let me call myself, deep down, a "Crossfitter" (however you spell one who Crossfits). Today I'm a step closer.
I got my first Muscle-Up !!!

I'm going to go update my resume right now.
Thanks CF !

One quick f/u thought on negatives in JPU: the rhabdo that I am talking about is true rhabdomyolysis, a deadly, potentially life-threatening systemic disease. I am NOT talking about "localized rhabdo", a fictitious disease that does not acutally exist. When people talk about "localized rhabdo" what they are actually describing is severe, localized trauma to individual muscles caused by gross over-use resulting in swelling, pain, and localized weakness.

Negative jumping PU, in fact too many of any type of PU, can result in painful localized swelling of the muscles involved, usually in this case the biceps muscle. Once again, do not do negatives when you are using jumping PU as your assist of choice in a WOD for time or AMRAP. Use negatives with jumping PU as part of your training to increase your unassisted PU if necessary.

Again, hope this is helpful.

M/36/5'11"/195

14 Rounds Exact, Band Assisted.

15 rounds + 10

First time, as rx'd 14 rounds.

Herm,

Glad the shoulder is doing well. Keep it up.

Did this workout immediately following:
1-1-1-1-1-1-1 squat cleans.

9 Rounds. First 6 rounds w/o counterbalance.

Guys/gals

#47's warning about the dangers of rhabdo in the uninitiated reminds me of a question I've been meaning to ask:

For those of you who work with other fit people in a mixed crossfit/don't crossfit group, is it easy to see who does or doesn't crosffit in day to day performance? Are there things you can do that they can't simply because their training is perhaps narrower than ours?

I dunno, I find stories of that kind quite motivating. We can talk about crossfitting because it's better but theory don't mean much until you have some real-life examples to back it up. Sucks I work in an office really and crossfit alone as it's harder to get that peer comparison.

12 rounds plus 7 pull ups in ACUs and boots.

#71 From yesterday!!!...................... AUSSIE
.....Aussie.......
I live in Castle Hill in Sydney Australia. I've got a box/grage crossfit gym crossfit norwest. you are more than welcome to com down and see what you think.

www.crossfitnorwest.com

Rob

Lost some from last time...payback for bragging to myself about the many recent PRs.

Last time: 14+12
This time: 12.

as rx'd

18 rounds

First day back in action in the desert. This time I get to WOD it up with my boys.

Webb: As Rx'd 11 rounds
Stroupe: slightly assisted 5 rounds

I'm going to be sore tomorrow in the arms most definitely.

I just watched Kelly's hamstring video. I pulled my back this past fall. It was due to tight hamstrings and my back finally gave out after all the pressure.

A PT showed me a stretch to do while lying on my back. In about 2 weeks my flexibility went from 36 & 40 (measured by the caliper the PT used) to 17 on each leg which I was told is less target for a male.

I do this stretch after each workout (not before).
*Lie on you back and extend your leg up at 90 degrees as shown in the video.
*Clasp your hand on the back of your leg just barely below the knee.
*Hold upper leg at 90 degrees....
*...while trying to kick your heel/extend the lower leg as straight as possible (hold for 30 seconds each leg, 3 rounds)

You should notice almost instant progress. As I said in took me only a couple weeks to greatly improve my range.

As you know everything's connected...upper back, lower back, hip flexors, hamstrings, knees. Lower back often takes the brunt of deficiencies elsewhere and in my case it finally said "Enough!".

I can now continue to work on heavy DL without (as much) fear. I still stretch after workouts for preventative maintenance and have kept the hamstring flexibility.

pr from 14

17 on the buzzer

Herm- thank you so much for that scaling advice. I went 10 round with knees in the bands, then 8 more stepping into bands.

I was going to do more... Jumping ones.. and then...ha ha I remembered late last night that I have a chronic auto-immune problem and that I can't always keep pushing myself. I truly do forget about this, I dont like to feel sorry for myself. I got this bizarre post strep reactive arthritis this winter and have strong family history for Lupus. I have other AI problems (raynaud's- no biggie). Stress is a big trigger for a flare -up. Lately I have been feeling crappy and been drinkin lots of coffee and having strange chocolate binges. I'm pushing too hard and not sleeping enough. I know my adrenals and probably endocrine system as a whole is getting overtaxed.

I have dr's appt next week, getting blood work done tomorrow. Going fot 3rd opinion, 1 doc says lupus, other says no. I want 3rd to say no.

Cookie & Eric.- just hit. That night, the dud asked like 4 times if lupus was contagious. I think when he heard auto-immune he thought AIDS. jerk.

Rookie- thanks for advice. Its pull up practice thats all! :)

M/40/190

As Rx'd

15 Rounds plus 6 reps

16 minutes completed, PR by 3 minutes (side grip deadhang pullups)

Finally got my bdw on cleans! So excited 185lbs PR for cleans... and feel as though the next time I will be able to go higher.

Today's workout is always a fun one! Lets see what this grasshopper can do!

m/31/5'9"/167

15 Rounds + 10 (PR by 1 round + 10)

Pull-ups are my weakness. Grip is fine, but just can't master the kip.

Oh well, lets get it!

3-2-1 PUKE!

Eric- POKEMON?! Please please please post that here! ROFL you crack me up kid

s'more- feeling better?

Julie- great thoughts on children. I always say my daughter is the best and brightest part of my life. She's my jewel and I treasure her.

GIDDY-UP folks!

17 rounds- PR by 5 rounds

F/32/124

as rx'd, back & forth between grips

12 rounds

M/29/5'6"/160 lbs

27 rounds exactly. I finished with about 5 seconds to spare but when I tried to start round 28 my hands decides they had enough. PR by 3 rounds

m/5'3"/161/29

18 rds + 18/19 ( I think)

last time 17 rds + 9

I time myself with a wristwatch and when I came down off the bar after my 19th and pulled my watch up to my face it was a couple seconds after 19, so I was probably one short of the full 19. But either way I didn't think to jump up and start 20, because I got a huge bloody flapper. Pisses me off, I've always done a ton of pullups and this is the first time I had a callous rip. Oh well, felt good to beat my last performance and know that I was pushing it hard to get it done.

9 Rounds + 9 pull-ups.

1-arm pull-ups. Assisted pull-up machine (Gravitron) was used.
BW = 195# today
Rounds 1-4: 195# minus 52# assisted (pin on #10)
Rounds 5-9: 195# minus 100# assisted (pin on #18)
Round 10: 195# minus 112# assisted (pin on #20, which is max assist from the machine)

M/45/6'/175

16 rounds + 12 (PR). Had a nice kip going, but lost it in round 15 due primarily to fatigue. Was inspired by the outstanding effort and results from the earlier morning crowd at Crossfit Persevere. (Great work Tom & Kim!).

CFWU
situps on steep decline
60# assist on pullups and dips
3rd round - 6 pullups, 6 dips unassisted

WOD
4 rounds + 2 pullups

This is by far my weakest area. Hope to make some big gains next time around.

20 Rds + 13 Pull Ups

18/02/09
M/33/1.81m/76kg
17 rounds

M 68"/165/40

16 rounds, plus pain. And my blisters had almost healed. Time to get out the tape and the SuperGlue.

Combined the row/burpee/run with today's WOD.

17:48 for the 3 rounds

PU as Rx'd, 10 rounds +10

That was a great WOD.

as rx'd with c2b pull-ups

14 rounds + 13

19 complete

17+9
down from 18+14 last time....

m/33/180

12 rounds +3 (strict pull-ups)

Tabata run afterword

ah my hands are killing me but i did pretty decent today.
as Rx'd
24 rounds total 291 pull ups

stay hard or pull out
s/f

17 +16 PR- butterfly pu's

Pretty new to CF. Coming off knee surgery (ruptured ACL and meniscus) 6 months ago and looking at more surgery in near future. I have felt so intimidated and yet inspired by how aggressively people get after the WOD and wonder will I eventually get there?? Then I stumbled across an interview with Bingo in which he shared how he came to CF and where he started physically. Good stuff, FUNNY guy and well worth a look for all newbies like me! I think I can, I think I can......

M/18/175

as rx'd: 19 rds

m/25/6'1"/180

15 Minutes + 9 Pull Ups

15 rounds + 13 pullups

dang gillian...must you humble me every day?

bw 165

14 rounds

+ 24 lb weight vest

M/46/6'/175/7500'

12 rounds +6
Down from PR, didnt feel it today

31/m/5'10"/210

13 rounds (pr)

I got to 19mins. the pull-ups got pretty sloppy but I still got up there. 208 pull-ups total!

1-9: as Rx'ed
10: grip gave. Broke into two.
11-12: started jumping pullups to make count
13: half the minute was gone before I was ready

First time doing this one.

12 rds

Then I punished myself for not doing the row/burpee/run WOD the other day and did burpees in the same fashion.

10 rds

Crossfit is great!

2nd day of WOD, cant wait!

Stoked about this workout. We used to do it in high school, but we would do a push-up in between. 1 pull-up one push-up, two pull-ups two push-ups etc...just a variation that makes it a little tougher.

Still trying to figure out this whole idea of kipping pull-ups, watching the vids.Hopefully it will be a good one today.

Comment #45
Dan @ warminster,
Pls knock off the stale, parochial jive about who can best treat Plantar fasciitis. Good on ya that you're a PT, but Tony the chiro gives advice just as good. PT's don't have a market on "getting people back out there and setting PRs".

This forum is not for selling who, amongst the alphabet soup of credentials, can best treat people when they're injured. It's about keeping people from being hurt in the first place. Too bad PT's focus is on when people are injured instead of primary prevention......

Comment #52 - Posted by: crossfan2 at February 16, 2009 8:05 PM

Crossfan2: I apologize if my comments yesterday created an impression that one profession is better than another. I have utmost respect for chiropracters and have worked with 3 of them the last 2 yrs. We have provided better care to our patients together than we would have alone.

The most important part, as you have said, is to help people prevent re-occurring injuries and avoid others all together.

Tony the Chiro: Maybe someday we might run into one another for a WOD. I know I would appreciate it greatly.

Herm, Rookie, S'more, Strong Lil Pony, Vputz, and anyone else: Best on all your recoveries. I am looking forward to seeing your PR posts soon enough!

Bingo: your posts are always appreciated. Thanks for helping all of us, I still am a newbie to crossfit, understand the key movements and appreciate the risks.

m/28/5'11/168

CFSB day 2 of ramp up
3*3 deadlift
110-130-145kg

AMRAP 10 min
5 push press 60kg
10 pull-ups
15 squats

6rds - could do a little more weight next time, but it was good practice on bringing down the weight.

Male/27yrs/6'0"/171lbs

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

21 Rounds (PR)

Rounds 1-16 with a 40lb vest.

31/M/190

last time I got 9 rounds plu 6 pullups

This time I got 12 rounds plus 12 pullups (PR).
Then I ran a 12:28 400

Then I did it again and got 10 rounds plus 6 pullups and ran a 1:27 400

SO MUCH BETTER!

John

No WOD for me today....got a sick little one :(
Julie P - well said, chica. I always said i didnt know you could love anything that much until i had my first daughter! :)
Herm - Nice work babe! You are amazing!
Strong lil Pony - I knew you had kooties!! lol! What a moron that guy is. NEXT!!! Good job with the bands, girlie!

F/39/138/5'7"

CFWU x 2 (w/o pull ups)

6 rounds strict, plus 6 jumping
(in 7th round I was cooked & couldn't do more than one at a time, so I think I have to call them jumping)

Deadlifts:
sets of 5 reps
45-95-135-135-135-135-135

M/22/6'1/200

16 completed rounds, 10 reps on 17th round

m/24/179/6'2"

CFWU x3 (w/o pullups)

10 Rounds kipping.

After that I felt like Popeye :P

28/m/192

15 rds + 14

25/m/172

12 rds + 4

M/27/71"/165#
As Rx'd: Finished 23 rounds, got 20 reps into the 24th round. First time doing this WOD with the butterfly kip...intense.

This is going to be interesting.

Recently I've been doing what Mountain Athlete calls 'density pullups' - doing three every thirty seconds for a total of thirty in five minutes. My next goal is 4 every thirty seconds. Today I'm going to try this instead. I got to six minutes last time, but will I get further? Look at it this way:

Density style
6 6 6 6 6
So in five minutes you do...
6 12 18 24 30

This workout
1 2 3 4 5 6 7 8 9 10...
1 3 6 10 15 21 28 36...

So after 7 minutes I'll be approaching the most (strict) pullups I've done in a workout, but the rest periods will be totally different. I have no idea what difference this will make, but we'll see...

Bum shoulder, but..

still a PR

as Rx'd: 14 rds + 6

So do you stop when you go backwards, meaning you get to 12 on your 12 set, and then get 11 on your 13th - is that when you quit?

#143.. JacobSZ.. that is NASTY. you're at where I wanna be. good stuff man.

M/53/180
15 rounds even...wimpy hands today...could not get the grip that I wanted

M/28/219.5

12 rounds

A few rounds behind PR but Im also bigger than last time.

As Rx'd

14 Minutes + 12 Pull-ups

Mod... 110

8 rounds... gassed.

48/male/6'/199/week 15 CF

Pullups are my weakness.

rounds 1,2,3 deadhang
round 4 half deadhang/half jump
rounds 5, 6 with one thin band
rounds 7,8,9,10 jumping

Also ran 2 miles in 15:30

16 minutes + 7 pullups wearing a 6# vest

Would have finished at least 17 minutes, but got a blister on my left palm and called it a day.

M/47/6'/184

As rx'd 16 Rounds

as rx'd

11 rounds + 6 pullups

Wasn't a good day for me...I need to work on those Pull ups...I'm still improving on the kipping pull ups

8 rounds + 7 pull ups

M/25/190

As Rx'd

13 completed got 11 on min 14

37/m/170/66ins.

14 rounds
rounds 13& 14 were broken but completed

Funny thing, I saw this on the Seal website yesterday and did it last night!
Since I finally made progress to unassisted pull-ups last week, I am stoked with 7 rounds. I could have gone to the machine for assistance but figured I now have a good mark to test against in the future.

So today I will do the Seal WOD agian.

F/37/138lbs/5'3"

ull-Ups are Not my strong suit!!

first 4 rounds dead hang...
5 through 13 jumping
minute 14 I could only get 6 jumping....

Someday I will learn to kip....I hope!!

m/30/5'10/200

Burgener WU + OHS

as rx'd
12 minutes + 12 pull-ups (all strict cant kip yet)

32m/5'9/180+

As Rx'd
16 rounds + 12 pull-ups

6'2", 232, 40 yo

As Rx'd
8 rds

Where does the fricking time go??

20 rounds + 12

7 dead hang rounds
21 jumping

PU bar at the gym too low for kips, so doing it all dead-hang baby.

7 rounds + 6 pullups.

M/25/175lbs5'7"

11 rounds + 10 on round 12 for failure

then 3 rounds for time
15 squats
9 75lbs push press
3 burpee pull ups
7:15
I had 85 lbs then for the first round and half then waited for a bar to open up.
so I didn't do the best time I could do.
we did this is add on for those who didn't stick the 15 rounds.

First time back at crossfit cle since knee injury.

15 rds + 13
Deadhang on ledge

33/F/5'10"/152

Mixed it up a bit:

Deadlift/Pull-up Ladder
1 DL, 2 Pull-ups, 3 DL, 4 Pull-ups, etc.
used 187# for the DL

14 rounds + 8 DLs (57 DLs/56 PUs total)

14 min; plus 7 pull ups on my way to 15

9 rounds

Compare to 20081102:

4 rounds (barely)

M/35/175

10 rounds (PR)

first time I've done this workout. I liked it. Subbed supported chins. I WILL get strong enough to do kipping chins.

10 rounds

M/35/175

10 rounds all dead hang

15 rnds and 8 reps- PR

All dead chins

Previous best was 12 + 7 reps...wooohooo.

'Smash em like guitars'

#73 Fit Mom - WOW!! You're in the same league as OPT and Gillian! Wish I had been there to see your awesome performance...

I did yesterday's Squat Clean WOD -
CFWUx3 + push ups 10x3 + tried kipping pull ups

WU 35# x 2, 45# x2
65# PR, 65#, 70# PR, 70#, 75# PR, 80# F, 80# F

I hear you Strong Lil Pony - the difference between 75 and 80 DID feel like the weight of a car!

Tabata run - 1 mile

F58/140/5"2" (almost)

8 rounds + 7

This is great!! I needed to do pullups, so this definitely works for me. I have never done this WOD so I am curious to see how many rounds I can last. I will post my results tonight...

6 rounds kipping, then round 7-9 with band assist. Getting stronger! Post WOD - a coglomeration of gymnastics stuff - tried for a 1 point L-sit (almost there) did 3 sets k2e, handstand work, and muscle up progressions. All of a sudden I have tapped into another level of musculature that I have never felt. I can't explain it, but its deep muscles in my core and my shoulders/arms that I have never felt....all I can say is IT FEELS DANG GOOD!! Thanks everybody for being so darn strong.
Where's our s'more?

16+16, total 152. Missed my goal of 17 by 1 pullup! New pr.

FITMOM!!!!! wowee!

M/25/135/5'11"

18 rounds

15 minutes & 8 Pull-ups (PR)

Up from 13+ last time.

18 rounds

First 10 rounds CTB

First time doing this WOD. I liked it. Need improvement on speed of pull-ups. Oh well... another time to beat.
10 rounds + 8
m/169/5'10"/27

first time with this one...14 minutes plus 10 pullups ...goal was 15 minutes so not too bad

#105 Strong Lil Pony --
I have lupus and just starting all this CF stuff.
Just wanted to give my encouragement. I hope you do NOT have it, it REALLY sucks. If you do, just a word of advice to be very careful about your tendons. Be sufficiently warmed up, etc.; the tendons can be very fragile in lupies.

17 minutes + 10 pull-ups

Also a question. What is the best way to improve at doing a muscle up. I just got some rings and I really want get there. Any experience / ideas? Thanks in advance.

m/30/5'9"/169
17 rounds + 10.
Previous best was 16 rounds + 15.

M/32/6'0"/193

CFWU x 3

WOD as rx'd, 12 rounds plus 10 pullups (new PR by 10 pullups)

as rx'd

15 rds + 12 PUs (PR)

compared to: 11rds + 6 PUs

GOOD TIMES AS RX'D

33/M/6'00/182

17rds + 14

This is my 13th consecutive pr. The streak began 02/02/09 and is unbroken. I know it won't last forever but it has been nice!

Dan D.

First time CrossFitting.

CFWU x 3

WOD, as rx'd, 5 rounds plus 5 pullups; all pullups assisted by Matt.

M/26/162

22

m28/185

12rds + 10

m/29/6'1/190

as rx'd

14 rounds + 5 (pr)

Wow, harder wod than i thought it would be.

male/17/5'5/153

14 Rds

M/26/6'0/180

15 rds

16 rounds plus 14 reps on the 17th round

20/m/6'2"/195 lbs

14 rounds plus 11 for a total of 116 pullups.

M/43/5'9"/185#
16 Rds

#46 JPW and #74, #92 bingo

Thanks for the clarifications, I appreciate it. JPW, in light of the risks and previous occurrences of rhabdo, I don't think you're being too ORM'ish. Smart and safe is better, especially when the audience may indeed be entirely new to crossfit. To paraphrase Rip, its better to be a voluntary weenie for one day than to get injured and be an involuntary weenie for weeks (or months... or forever for that matter).

My main concern was that there was some new evidence or thinking about negative pull ups that made them entirely unsafe to do at all. I've been trying to help my wife get a pull up and have been using them, so after I saw bingo's rec's last month I started wondering, then saw JPW's today and just thought "what's going on with this? did something happen that I didn't hear about regarding negative pull ups?"

I agree, and again, thanks for the clarifications, we will indeed be using negative PU's only for training and not in high numbers.

Cody! We miss you brother! Thank you for what you are doing. I can see that the Murph WOD you did while wearing 85 pounds on your back has paid off. See you soon.

E

13 full rounds pr by 1 pullup

Callus ripped on #9 of the 13th round so the last 4 were using my finger tips to hold on. Didn't attempt any in the 14th, but felt could have continued if it wasn't for my hands.

Next time should take Bingo's advice and switch to jumping when max out on kipping.

m/190/36

9 rounds

Still trying to recover from Sciatica and a bum knee. Did PVC OHS, knees to elbows, ring dips for warm-up. First time to do squats without knee brace since Thanksgiving.

WOW FitMom!!!! AWESOME!!!

9 rounds + 5 pull-ups (9:21)

Did the first 5 minutes unassisted, then used a .5 inch Superband for the remaining sets. I ended when I had to regrip.

S'more hows the family doing?

Herm and Rookie has everything healing, still have any pains? Rookie haven't heard from you in a while you still kicking ha!

Herm did you work just your one arm the whole workout or did you change arms each minute? Thats a cool twist, might try it tonight!

Eric, Jakers, Jay, Fat Tony hope this workout does you well as I know it will do me just fine!

Got to 11 minutes and barely got in all 11 pulls, called it quits after that!

M/33/191/6'

15 rds + 12 (130 total in 16 minutes)

135# squat cleans to work on form

25/m/5'11"/198
16 rounds + 11 pull ups

Fat tony, after I was finished with the workout I was thinking I should have put more weight on, even if it was only 5 more lbs.... next time I will definitely pass the mark! Thanks bro!

m/26/185

20 mins + 15

combo of Butterfly and regular kip

11 Rounds + 6

15 rds + 8

kipping

17 rds + 15

11 rounds 11 pull-ups.

Hands are torn to shreds. Went back and did max rep thrusters and got 225, big improvement over 191 in less than a month. Also, my weight has stayed pretty consistent but I noticed I gained a couple of pounds. Diet has remained the same (which isnt horrible by any means) and I havent missed a WOD, in about a month. Any ideas why this is?

13 rounds + 7

28/M/170

9 rounds +7

F/33/5'6"/140

9rds + 7

M/49/5'1"/174

14 rounds +12

Had never completed 12 rounds before today.

17 rounds + 15 Pull-ups and 1 torn up hand

correction: 5'11"

18

Hey Crossfit Community,
I am going to be in Colorado Springs for next week at Peterson Airforce base. Any recommendations for a box to try out? I'll be staying close to I-25 and Cimarron Rd, and I may have access to a vehicle/ride.
Cheers, Nick

M/30/6'5"/218

8 rounds on weight assist machine (60 lbs.) I suck at pullups.

m/38/172

13 + 10 pull-ups

f/41/115

This WOD kills me. I started out so strong and thought I would kill my last effort.. By round 10 I was done. I could hardly get my arms up to the bar...dang. All kipping pullups...

11 rounds plus 7 (last time 11+11) next time I WILL get 12.

FitMom, Gillian, Kim Phan and SueAnne - you make me want to work harder. I work out at home, so you are my work out partners!

10 rounds. Kipping.

38m/6/182

16 minutes + 12 pullups

#33 get calluses and don't let go anywhere. mine have been with me for 15-20 years and i think i've only had them rip once or twice. only problem that i have is that my skin will split at the crease of my fingers every so often, but you just tape it up. no problem. just don't use hand sanitizer for a day.
i'm not sure why people always seem to be complaining about ripped calluses on this forum. you guys still have little, soft baby hands? :)

***FRAT!!***

#29 Rookie
Way to be man! Finally a WOD where you don't have to worry about your knee. Can't believe you were so close to getting 16. Next time it will be yours for sure!

#71 Tony The Chiro
I'm always happy to help! Besides you definitely helped me when I tweaked my back, it's the least I could do. Have a safe trip!

#108 OneFastBird21
Congrats on hitting that BW Clean! That's always a big mental barrier to tear down. Now get on those pull ups :)

#115 fat tony
18 rounds huh? I'm taking your lead and I'll try my best to match ya! Strong work!

#116 Herm
Haha, you're so awesome dude. 1-arm pullups on the Grav. I don't think anything can keep you down!

#197 Jeff Silver
If you don't have it already, I highly recommend wisely spending $25 for the CF Journal. Probably one of the best resources offered, no joke
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.wmv

11 rds + 10

#111 Strong Lil Pony
I knew that guy was a terd!!
And Only because you asked so nicely will I share that horrible statement I made to you lol.

in a convo somewhat about certs this morning:
"Oh and...I just registered for the OLY Cert @ Rogue in April :) These things are like pokemon..."gotta catch em' all!". Wait...did i really just reference pokemon? I better go back to bed... :\"

If I'm never allowed back on this site for that statement I completely understand :( lolll, wtf is wrong with me!

11

8 rounds + 4 pullups.. All kipping, no assist!
My first non-assisted pullup WOD ever!:) pretty lame numbers, but I'm really happy!
And I missed the squat cleans from yesterday, so I did that after.. I just learned the squat clean - I've always done power cleans.. So I kept it light and practiced my newly learned technique. :)

16 rounds 1 more than last time

2 sets one arm snatches 45lbs
2 sets lunge step ups 75lbs

Eric, I just subscribed last week to the journal, thanks for the link! Im pretty new to this stuff so just learning and figuring things out. Its the far and away the coolest and most effective program I have ever seen or heard of! Thanks also to everyone posting, very interesting! 3,2,1, Go...

10 rounds

15 rounds + 9

Happy with the increase. Last time I did 11 rounds + 9.

I'm happy with this.

29/m/193

18 + 15

PR by 19 PUs.

11 rounds

11 rounds, plus 5 rope climbs

13 rds + 10 pull-ups

29m/63kg 140lb

19 Rounds

PR by 3 rounds or 54 pull ups.

Delighted.

I've had 3 PR's in last 3 workouts that i could compare to previous workouts.(Cindy 23 rounds and deadlift 160k/ 360lb)
I'm on the Zone for the last four weeks, a coincidence? I think not.

Get out your weighing scales and start counting nuts...

33/m/210/6'5"

11 rds + 10

10 rds + 9

15 rounds +1
blister on r hand

oops - thats 15 + 8, not 1

7 rounds + 5 pullups. All kipping, Man those things are something that I am not used to. Had to stop swinging before each rep.

After failing went to assisting pullup machine and continued on to the 11th round with 11 pullups just at time.

Arms hurt!!

#247 Jeff Silver
You are a wise man! Since you've got the Journal subscription here's the link to the full Journal vid just in case :)
http://library.crossfit.com/premium/video/CFJ_Tucker_LaurenLindseyMUp.wmv

#254 gerard mcauliffe
Strong work on todays workout! The Zone definitely pays off, and counting nuts isn't so bad. 1....2...3...wait...WHAT! :O
Lame jokes, watch out!!

As Rx'd
13 minutes plus 11 pullups

22.m.135.65"

as rx'd
13 rds +12(PR)

Last Time/PR:
11 rounds +10

M/36/67/248

Short on time today. CFWU x 3.
CFE: 35 min. TT. 3.9 miles.

F/22/5'6"/135

deep nasty crack in hand; had to skip.

CF Mississauga named WOD: Renegades of Squats

1 min Back Squats @115/75
1 min rest
1 min Front Squats @115/75
1 min rest
1 min Air Squat
1 min rest
3 rounds, collect total reps
Total reps: 292

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

17rounds 14 pullups

rounds 1 throught 6 were dead hang
first 14 rounds were strict C2B
15'th round started to drop on a couple
16 on were broken sets.

first time to cross fit, like the sound of fast intense workout.

with strict form pull ups managed 6 mins and 6 . looking at other efforts i've def got something to aim for...

8min + 4

not great but i felt strong. only 2 months ago I could only do jumping pullups, and here i banged out, what, 40?

didn't check the site before hitting the gym. so a friend and i did 100 burpy-pu's. just under 20 min. beat our last time by about twenty minutes, haha.

23/5'11"/150

16 rds
can't move my arms

M/20/6'1"/190

30/m/5'11"/200

As Rx'd

18 Rds + 7 (PR)

28/M/140

Did as many rounds with strict pullups as possible, then switched to kipping.

13 min completed + 12

First 8 min were with strict pullups

F/41/5'2/122

12 rounds +10

last time 13 rounds

say im on rd 10, and on the 11th i drop on # 6, is that the end of the round or do i just keep going?

Weak!!! embarressed only 4 rds. did 25 asst. pullups after couldnt leave after only 4 rds.

34/f/126

11 rounds...my hands,my hands....

Darn gym won't allow chalk...was eyeing the dust on the floor and actually considering using it... settled for the gym wipes and a towel.

M/22/180/5'9

Tried a new one today:

5 rounds for time:
3 muscle ups
5 175lb squat cleans
7 burpees

13:19, those squat cleans destroyed me.

M/275/6'3/28

10 rounds plus 2 pullups

M/22/72"/175

15 Rounds + 12

as rx'd

CFWU X 2

11 rounds + 11 pullups

"I was this close. I touched it."

then tried cleans for the first time.

45-65-95-115-135

all with crappy form im sure. i gotta get to an affiliate.

10 rounds + 7

15 rds. My gym has no good pullup bars. One has too much grip, one is too big. BAH! No excuses though, I whimped out.

m/35/217/5'11

13 rds +11

Dead hangs until round 7 then kipping for the remaining rounds.
Did 15 rounds last time but started out kipping.

10 rounds, strict for all except kipping for 10th.

F/25/5'0"/120lbs

7 rounds + 6 pull ups

Certainly nothing to write home to mom about! Pull ups are coming along though... Work in progress. Today it was my hands/grip that gave out before anything else.

For those of you who's gyms don't allow chalk, mine actually has it posted on the rules on the wall! ha. What I do is just bring a damp towel with me, and when I'm finished the the WOD, I wipe down EVERYTHING, from plates to bars to the floor. Make the equipment look better than when I found it. Most of the employees appreciate it and ignore the chalk. Matter-of-fact, a lot of them start getting on xfit and looking to buy a pair of FiveFingers (the greatest shoe ever created).

Did 5 rounds:
45 seconds (typically got 5+ in) power snatch 45#
45 seconds (did 10+) overhead squat 45#
45 seconds (did 11+) 24" box jump

with ~15 seconds rest and moving in between (usually, later went straight from snatch to overhead squat. really good workout, but feel i couldd have gone harder. form was limiting me on snatch.

F/33/4'11
9 rounds as RX

10 rounds + 8 pull-ups

Fran as Rx: 6:40...stinks!

Had to stop at 6 after a warmup...I pulled a tricep last nite, and just didn't want it to get too much worse...

Gilliam #119 20 rounds + 13

Daaaaaamn! knockin on OPT's door

47m 200# 6'0"
deadlifts 235x3,285x3, 300x3

then pullup ladder: 13 rounds plus 8

M/22/6'2/172

10 rounds + 4

m/21/145/5'7

13 rounds w/ 1 extra second (12 rounds + 12 pullups)

S/f

M/22/183/5'10

15 rounds plus 9

129 pull ups total, PR for this workout. Last time was 12 rounds plus 12.

m/27/5'7"/186

14 rounds + 14

7 rds + 2
dead hang pull-ups

Warm-up: 15 min Bike

Sunday WOD: 3 rounds for time:

1. 500m Row
2. 21 x Burpees
3. 450m Run

22:19

Today's WOD - Pull-ups

10 rounds, went to jumping pull-ups after round 6

39/M/6'1"/258

11 rounds +7 pullups. First three rounds overhand grip dead hangs.

PR

Mark: 19 rounds plus 13 reps.

Theresa: 13 rounds plus 12 reps (small band assisted)

F/38/143ish/5'4"

11 rounds +7

15 rounds + 11 extra.

Kipping pull-ups, good range of motion throughout.

"...Best on all your recoveries. I am looking forward to seeing your PR posts soon enough!"

Comment #141 - Posted by: Dan @ warminster, pa

Thanks brother. You are a humble gentleman. Good response to the comment about you from the prior poster.

"...did you work just your one arm the whole workout or did you change arms each minute? Thats a cool twist, might try it tonight!"

Comment #217 - Posted by: OneFastBird21

I do still have pain but it is dissipating daily. I can't do ANYTHING with my left shoulder! Maybe 1-arm pulls in 2010.

"...I don't think anything can keep you down!"

Comment #241 - Posted by: Eric Gohl

Did you expect anything less Eric?!

"...Nice work babe! You are amazing!"

Comment #145 - Posted by: Cookie

Thanks to you, *WE* are amazing too. ;)

Wow, much harder than it sounded... i gotta get in shape.

L-sit pullups on rings

10 reps + 8

I think there's a hornets nest in my backyard where my rings are....

Trying doing pullups to fail when they are flying around you!! Not fun!

BTW, anyone in the East Texas (Longview) area???

20 mins rx'd breakdown:

first 3 rds weighted dead hang +80 lbs
next 7 rds weighted dead hang w/20lb vest
then 6 rds kipping
the last 4 rds jumping pullups

15 rds + 5

41/M/148
11 rounds

could have probably done 1-2 more but was playing
around with different kips

First 7 minutes pull-ups were deadhang;

Minute 8-14 pull-ups were kipping;

Failed minute 15, only 13 kipping pull-ups completed. Tried to finish with jumping pull-ups, but I didn't have any gas left in the ol'cannons!

Total: 14 min / 13 pull-ups

i'm new to crossfit: i've been following the WOD and doing the crossfit warmup for 2 weeks now. i was wondering what you guys typically do after a workout: is there a standard "warm down" / stretching exercises that you guys recommend? thanks!

9+8

#105 Strong Lil Pony,

Best wishes get well, God Bless.

Last time: 7 rounds dead hang, then up to round 12 with jumping PU's

Today: 10 rounds, boobs over bar, then up to round 17 with jumping PU's. I'd intended to make em all CTB, but I was just flying over the bar! Felt GREAT! I think I Mr. Kip himself even made an appearance on the first few rounds!

Congrats to everyone in the 15-20 range, I'm stoked for you! I had a little pipe dream of hitting 15 before resorting to the jumpers, boy was I a bit ambitious!

As Rx'd.
13 Rounds + 11.
First 11 rounds were chest to bar, form started decaying after that. Next time, I'm going to throw in jumping pull-ups at the end.

24/m/195
18rounds (pr), didnt go for more

10 rounds w/ cheats
1 round improvement

12 rounds.

That was rough.

Actually, that was up to round 18 with JPU's, I can't read a stopwatch apparently!

10 rounds :/

14 Rounds completed - First time with this WOD

Hands ripped open on beginning of 15th round -
105 pullups

38m/6/183

wod as rx'd c2b

16 minutes + 12 pullups

I can kip just fine on my pull-ups but I'm curious about "butterfly" kipping PU and I can't find anything on it. I'm probably looking in the wrong place. Can anyone point me in the right direction?

New to Crossfit and off to a slow start:

5 rnds +5 (strict dead hangs)

9 rd's + 7 reps

7 rounds

m/41/72/175
14 rounds and 10 in the 15th minute

8 rounds + 3 pullups...
Pretty good considering i could only do 3 pullups 6 weeks ago.

34/m/6'1"/193

15 minutes, on the freakin'nose, under the wire! 120 total, PR for me! I never would have thought a few months ago, after tearing my lat, that I could do 120 pullups in 15 minutes. Scaled WOD's are great injury rehab, IMHO.

Kind of disappointed..i dont know what happened

11 rounds +9

thought i coulda got 15 on the way in and it was really easy untill around 10 then i just shut down.

14 rounds

16 rds (didn't start minute 17 with torn hand)

17 rounds (+5 PR)

12min + 8

17 mins

12 rounds + 9 reps

Then ran 5k in 22.5 minutes.

18+13

7 rounds + 6 on round 8 (fail)

m/38/191/70"

CFWU x 3, reduced PU

17 Rounds + 10 (PR)

18 rounds plus 5

did this after the sqat cleans as illness forced me to shy away from pulling myself under a loaded barbell

squat cleans

4 x 1 at 198lb
still pulling bar too high befre getting under it.

M/26/172

cfwu x 3
16 rounds even
butterfly kipped

24/m/5'11"/198

17 rounds + 16 chest to bar

24/m/170/5'11"

As Rx'd

12 Rounds

Yesterday- rest day for me so just walking and then a 90 min Yoga class last night.

Today:
21-15-9
65# Thruster,
Asst pull ups
= 5:02

Clean rep 1: 95-100-105-110- (115F)-110-110-110

Fran not a PR, PR is 4:27. Nevertheless, today I felt like I was giving it all I had.
Arms, well, more shoulders, felt like jello after thrusters and like they were sleeping and not wanting to do pull ups, ha ha.

So then moved onto cleans. My mind wanted a PR, my arms said Not today! They were still feeling like jello.

I pull the 115, see it, and then drop it. My mind will not let me jump under it. Once I have any doubt, that bar just gets dumped. Its kind of funny to see how much thoughts influence the body.

S’more- hope you got lots of rest yesterday and are feeling better today. Congrats on your daughter! That is so exciting!!! Yay for you!!!

Thank you ALL for the tips on PF yesterday. That is so kind of you. My feet really thank you all too! Lisa- I will be emailing you soon!

Thanks!!!
Erin

36/m/5-11/220

OneFastBird - Thanks for the shout out.

Eric-Pokemon? Really. So Sad.

Sorry nothing mildly amusing today. I have to work

15rnds + 11

At rnd 13 I thought FINALLY I'm gonna beat rookie at something legit. Then the wheels came off. The last 4 pullups were in sets of one. All butterfly. For some reason right around 6 I lose my form. I'm going to video tape the loss of form to see what is going on.

m/37/76/200

16 rds

1-9 were all strict; 10-13 were a mix of strict and jumping; 14-16 all jumping.

#243 Nate

Try Max Performance Crossfit in Colorado Springs. There are on Academy and Palmer Park. Only crossfit gym in town I'm aware of, although a lot of people do it on base, both Pete and Schriever.

11 + 7

CFwu x 2 - pull ups, took it easy on my traps today. Cramped up yesterday really bad warming up with burgener's warm up, stopped me dead in my tracks and kept me from doing the sqaut cleans as the first WOD of the day. Did just the 500 row 21 burpees and 400 meeter instead.

Today, armed with Motrin, I set off to do the PULL UPS. Saving the squat cleans for tomorrow to give my traps a chance to fully heal. Feels like someone tighten a clap down on that muscle and keeps on adding pressure. :-( Oh well, Motrin and time will help).

PU ladder
16 rounds + 10 PU and left my DNA on the bar! UGH! just started to heal my hands too. bummer. My traps hurt bad all the way up to round 9 then I felt incredibly strong. By round 15 I knew I was tearing 16 kept on going although I felt the blood. Was really wanting to stop there but my husband motivated me into the next 2 rounds... ended at 17 rounds + 10 pu's into round 18!!! PR!! waahoo

13 rounds for this guy.

Herm,

Sure, sure eveyone else has best wishes for you but I know the truth. You're just showing off. And I expect a public apology for the vulgar display of athleticism. You should be ashamed. SHAME I say.

You will now be returned to your regularly scheduled fitness programming.

48/m/190

14+3. 1 round better than last.

m/37/5'10"/165

18

18

5'9", 180lbs, m, 35

15 rounds
strict until last few of round 13 and on when I was kipping. Kipping has improved over the months, a nice tool to have!

7x1 squat clean 95, 105, 115, 125, 135, 145, 155
form is slightly amiss i believe.

subbed ring pu
11+10

better than last time but only by 6 pull ups.

16 rounds plus 12 (148 reps). PR by 5+ rounds.

Fifth PR of the month (DL, SP, Clean, Fran, now this). I expect the wheels will fall off any second.

Warmup: snatch and jerk drills; some box jumps.

Metcon: 4 mi. easy run (outside, yay!), with 2x800 thrown in, 2:56 and 3:10, maybe 2 min rest in between.

15 as Rx

Both hands were bleeding from the rough bar. That was a PR.

#343 jakers

I know man...I know. I blame it on my little brother when he was smaller. But still no excuses...okay I'm going back to my corner now. :'(

Went 10min total. Round 9 started to sprinkle so I had to kip. Rnd 10 I slipped off, and started to jump back on but completed.

Anyone know what tape to get on the pull-up bars and where to get it? My unit is in desperate need of our bard being taped up!

m/34/5'8/151

Pull-ups as rx'd 18rds last time I did this only 14rds so im pleased.

Afterwards waited about 4 hours got bored put on a 20 pound vest and did push ups the same way, 19rds. Then I thought what the hell and left the vest on and did squats and stopped at 20rd, legs are very weak feeling now!! Oh well I will probably pay for it tomorrow.

Laura DeMarco nice mix up with the deadlifts. Keep training hard girl.

as Rx'd
13rds + 9PUs

Up to 11 min/66 pullups, wasn't feeling it & still had time to kill, went back down for 10 min/55 pullups. 121 in total, going to feel this tomorrow morning.

22/m/155

Warm up:
500m hard row
Bear crawl
High knees
Butt kicks
Tabata Box jumps

WOD
16 rounds (Pr) as Rx'd

Another workout/cooldown
2 pood kettlebell Tabata
20# wall ball Tabata

15 rounds + 8 pullups = 128... pr by 2 rounds

20 rounds even.
pr by 5

Catching Up
Did Sunday's,some subs: 3 rds
.30mi run,21 burpee, .50mi bike - 16:11

Today: 14 Rds + 13 = PR
I'm impressed by you people that can do 18+ rounds. You guys are tough!

cfwu
bwu

pullup ladder

15rds + 5 pr

post: combatives on heavy bag.

Slight modification today. Did:
(WOD as Rx'd + 1 mile run ) X 3
16 + 7:59
13 + 8:03
12 + 7:30
Total Pull ups 305

12 rounds (67 REPs)

On round 11 I started to kipping for the last few and on round twelve my callus on my hand ripped clean off pouring blood on the bar...but I finished that set. Motivating!

Semper Fi

10 rnds + 8 kipping

then I did rounds 11 and 12 with jumping...

CFWU x 3 (lite pullups)

13 rds complete; +1 rd from last time.

15 K2Es, 15 L-Pullups, #50 KBswing 21-15-9, 15 x #95 shoulder press, 15 x #95 HPC, 50 walking lunges

14 Rds, a 2 round PR

8 rounds+5 (1st time)

M/26/6'0"/170

Hey everyone this is my first post. I have been doing Crossfit for about two months now and am lovin it!

Today I managed 15 rounds.

Did this right after the squat clean workout. Dead hanged until 6... should have started with kipping. Done after 9

11+4 dead hang
rest 15 minutes
17+11 kipping

quick warmp up- jump rope & 2x10 ghd sit ups, back ext, push ups

14 rounds even.
all kipping.
stopped with a rip on each hand.

cooled down with 4x10 bar dips and foam rolling.

fun fast workout.

i got through the round of 14 pull-ups
on round 14, however, i was on rep 10 and the fire alarm went off at my school, so i had to go stand outside for 20 freakin minutes and when i got back i only had 5 minutes to drink a protein shake and get to class.

Me: 42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Greg A's Warm Up 10 reps per exercise + 30 Singles and 30 Double Unders and some fun with Handstands.

WOD: Pull-up ladder: 16 Rounds + 10 Pull Ups

Pull Ups: All Kipping. All sets unbroken until round 14. At round 14, I began to fall apart. I broke round 14 into 8,5,&1 leaving me with too little time to recover. Round 15 was broken into 7,6,2. Round 16 broken into 6,5,1,1,1,1,1. The last ten Pull Ups were all singles.

Cool Down: Some Ring Muscle Ups. I worked with John who could literally get a muscle up from sheer strength, get a good kipping muscle up and he went from doing one or two at a shot two half a dozen or more at a shot, great work John!!. We finished with some walking on hands stuff, did lots of turning in circles as fast as possible :>)

My Lady Lysa beat me (crushed me) today on the Pull Up Ladder, she is just a pull up machine, its fun to watch :>)

Have Fun, Train Hard,

Billy

You guys/gals who did 20 + rounds how long have you been cf'ing?

13 rounds

m/38/5'10"/169

43yom / 148

20 complete plus 16 in the 21st (PR)

F/30/5'6"/130
16 Complete Rounds (PR). All kipping pullups in unbroken sets until round 15 (last two rounds broken). Arms are dead.

d - 30m/175

14 rds + 12

chest to bar

j - 35f/125

15 rds

12 rnds

rnds 1-7 completed each rnd as rx'd plus I did 50 jump ropes in between

rnds 8-12 as rx'd no jump ropes

not enough time to do so i did max pullups 5 rounds instead

23/16/15/15/11

no kipping

16 rounds

18 rounds plus 7. Harder than I thought.

eric- well *I* thought the pokemon reference was hilarious. cheezy, but hilarious.

we have the best community....
thanks all for posting/emailing. Im generally quite the happy go lucky girlie that my posts reflect but I was down last night thinking about everything and my ankles/ wrists hurting from junk diet of late (yes billy- I know, thanks for reminder) I'm so much better today- physically and mentally. I mentioned a few weeks ago about friends...Thank you to all who have put me in their circle.

Okay, enough touchy-feely crunchy granola in touch with my emotions hoo-hah.. ahem!..takin' a nap til dinners ready :) No more site for me today/tonight. Tomorrow brothers and sisters.

13 rounds plus 11

CFWUx3 light on PU

14 rds +10.

M/22/71"/196

Rounds 1-10 dead hang. Got really tough after that since my kipping form is horrible (I have always been trained to not kip so its a change). Next time this is up I am going for 17 rds

As rx'd 14 Rounds + 10 Pull Ups

9 rounds + 6

My kip needs lots of work. Endurance I'm sure will follow.

20 + 12 PR.

Made up the Squat Clean workout and ended up with a new PR of 195lbs tried for 205 on the last rep. Got underneath it but lost it in the front squat. Was aiming for 185 today and went away with more. 205 Squat clean here I come.

17 rnds + 9

27m/6'6"/225

15 min + 10 pr

cfwu x 1

pullups:
13 rounds + 10, 14:00

101 pullups total

previous 11/2/2008:
11 rounds, 66 pullups

17 rounds + 12

WOD - 17 [50y/m/11st/70"]

m/23/165

13 rds (PR) as rx'd

m/30/180
8th WOD

11 rounds plus 7

My Girl

F/37/120
8th WOD

9 rounds plus 8

"You guys/gals who did 20 + rounds how long have you been cf'ing?

Comment #378 - Posted by: steve at February 18, 2009 1:36 PM"

Steve I've been doing the WOD since about 9/08, dabbling a couple of months before that...

15

When I came off the bar at the end of 16 I was 3 seconds over the mark.

46/M/6'/180

DID A 10 K RUN TODAY:

TIME: 30:12 ROLLING TERRAIN

DID MUSCLE-UPS AND ROPE CLIMBS YESTERDAY AT CROSSFIT NORTHWEST TUCSON.

KRAV AND JIU-JITSU TONIGHT

START ME UP

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Very humbling ... my form is poor. Have to wrok on it, which I did after I was done with the timing.

8 rounds.

Then 10 x 5 to work on form.

Too much distance forward at the bottom. Need to watch videos and learn. Then practice. Then do at least 10 in CFWU, each set.

I can only get better !

15 rds + 15 pullups

It was like a wall hit me on that last round. I was aiming for 15 but hoped for more than that cause i felt so good...that is until the last round. Haha. Feel good about the rounds though cause i just started cf.

m/22/6'/170lbs

13 rounds 5 reps. PR, last time was 9 rounds and 2 reps!

43/169

10 rounds + 10/11

Chee.

14 sets + 11 PU

Aloha,

Jordan

Day 13

8 Rounds

My form was questionable on a couple of the last ones.

Did sprint/agility work afterwards.

26/5'9"/137

12+9 with chest to bar pull-ups. Way harder than regular pull-ups...I got over 7 rounds less this way.

M/36/177

9 rounds +8 (PR)

Had this lingering menace of a common cold for 2 weeks and today was the first main site WOD I've done in a while. Feeling good!

As always I am amazed at what people are churning out in the posts.

Cheers,
-Brandon

F/24/112

14 rounds

Poor showing today, but it was only my second WOD ever.

Only ended up with 6minutes +1. Feel like I could have done better if i had mastered kipping.

Any ideas on how to learn to kip other than the videos online? Anything that helped you learn it that may help me would be appreciated.

Thanks

30 yom, 185 lbs

12 pullups in the round of 18

Got through the round of 16 last time

14 minutes +10 pullups into the 15th minute

12 rounds + 5. Jumping pullups near the end.

Last time
10 rounds + 10(f)

This time I did three rounds of it with a 1.1 mile run after each round

1st Rnd: 13 rounds + 7 / 7:40
2nd Rnd: 11 rounds even / 7:55
3rd Rnd: 10 rounds + 4 / 7:46

21 Rounds + 15 Pull ups (PR by 1 round)

I like this WOD but it's the least exciting "3-2-1...Go!" moments out of any other.

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

As rx’d: 14 rounds + 11 pull ups
Foam roll after
Compared to 081102: 14 rounds

13 rounds
(1 round short of my PR, but 1 round better than the last time I did this WOD).

30 yom
129lbs

12 rounds + 10

That is a seriously badass photo, and I am sure a seriously badass operator manning the rifle...

15 rounds 11 reps pr by one lousy rep

Jodi (F/30/110)

CFWUx3

Death by Chinups

20 Rounds + 15 (225 chinups - PR by 19 reps)

FINALLY 20 Rounds! I'm super stoked. Trained with the crew tonight. Thanks for the extra push guys and gals!!

Mike F:

15 rounds + 9 (PR!)

13 rounds + 13 (should have had 14)

then 5K in 20:13

Today was my first time doing this WO:

17 sets + 5 reps (kipping)
+
Reps 13-18 on set 18- set 31 jumping pullups.

158 kipping pullups
and
339 jumping pullups

Then my I had a few callouses rip off, so I stopped.

Good day!!!!

CFWU- minus pu's
ran a mile
10 minutes +5 PR!!

45/M/156#

19 rds plus 12

Did this WOD from navyseal.com instead. Did 20m instead of 30m

AMRAP in 20

5 HSPU
10 Deadlifts #155
15 Box jumps 24"

8rds + 5 HSPU's + 5 Deadlifts.

Buddy Keith did 9rds + 5 HSPU's+ 10 Deadlifts

10+9

15 rds + 8

27/m/5'9"/170

1500m row warmup

12 rounds + 8
rounds 1-9 deadhang, 10-12 kipping
1500m row

CFWU - PU

WOD: 13 rnds + 10
that's 3 more reps than last time

39/m/190
as rx'd

NEW PR!! 21 complete rds + 11 pullups
rounds 1-18 unbroken

(old pr 20+10)

43/m/168

13 PR

bw-206

12 minutes = 78 pullups

mixed in the squat clean I missed recently @ 135#

As Rx'd

16 rounds + 12 pullups.. did better than i thought seeing as i could barely do a pullup 6 months ago

11+1
had to stop, hand almost ripped

10 rounds + 8 pull ups.

Back still quite sore. Lots of fireworks in warmup. Thank you Lauren for a lower-back friendly WOD! much appreciated.

m/6'/194/27

Dead hang pull-ups:

12 full rounds + 11 more

=89

m/37/190

As rxed

10 rounds.

Last round last five were jumping. Rest were power chin ups. Still can't Kip. Last time I did 12 but were all jumping.

44/6'1"/188

17 rounds (first 14 rounds chest to bar).

palms started tearing on the 14 round so switched to more finger grip and regular pull ups.

15 rounds + 14.

Almost 16 rounds. Last attempt 12 rounds + 11

Goal = 20 rounds

m/41/165/6'

15 rounds plus 10 (last time: 10 rds plus 10)

f/33/139/5'6"

band assisted - 7 rounds plus 2

36 M 170#

16+9 (PR)

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 3x13.

As Rx: 14 rnds + 10 pull-ups.

Cool-down: PNF of hamstrings; foam roll.

New PR by 13 pull-ups. Strict pull-ups.

13 rounds, alternating between overhand grip and parallel, 13th round a little weak- a couple probably didn't quite make chin over bar

16+12
last time 13+10

11 rounds + 5.

28/M/6'0"/168lbs

7 + 2

m/31/165

20 rounds + 4 pull ups

boots, utes and body armor

F/19/5'5"/120

8 rounds + 9... (just had to finish, even if time ran out!)

have never done this before - just got my kip down in September - I want to be better than this!!

28/M/6'4"/197

15 Rds + 10

Crushed my old PR.

12 rds + 11 reps (6 reps short of PR)
11 rds unbroken

First time on this one

13 Rds + 13

kinda mad at myself for not getting that last one

13 Minutes + 5

got 12 rds + 9 (PR)

12 rnds + 7
got a shoulder injury from yesterday:(

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

13 rounds

m/19/143#

as Rx'd 21 rounds

my hands got pretty ripped up

finally got around to doing Fran from a few days ago

3:35 my new PR

20 rds, + 10

19 + 15

F/115/24

Completed 18 + 10 Pull-ups

Forearms are destroyed!

16 + 6

13 rounds exactly

17+13

succed 10 rounds, used the cheater machine with 20lbs, and 50 lbs for the last two rounds.

20 rounds exactly

m/20/163/5'9"

15 rounds + 10 pull-ups (pr)

in the last 2 rounds or so some of the pull-ups were sketchy. we just got a new multi-million dollar rec center here at marshall university and with the millions they spent they couldn't put one freaking straight pull-up bar in the whole building so i'm stuck using two handles with an open center which makes it hard to tell how legit my pull-ups are.

8 rounds + 8

All kipping

JIM-49/m/160lbs..13 rounds + 12 pull ups
MARK-29/m/230lbs...12 rounds

"Use as many sets each minute as needed"

For some reason I have never noticed this before for this WOD. LOL!!! That will make it a little easier, maybe I can get more than 12 now

16rnds + 10

yea!

old pr: 15rnds + 15

m/39/5'4"/143

16 rounds (PR by 1 round)

Able to complete each of the first 14 rounds with 1 unbroken set.

M/40/185

As rx'd: 16 full rounds + 13 reps.

A PR by three reps!

149 total pull-ups.

More better faster

M/23/6'3"/210
Sub 155lb deadlifts on odd rounds.
10 rounds + 7 DL.

Shane Cross - you're hilarious! Just couldn't get enough today, huh? I was like that last year, when I didn't feel satisfied with the pull-up ladder alone. I did a push-up ladder right afterwards, and then a squat ladder - that was miserable! The squats were the worst, because I made over 30 rounds, and I was SO SORE the rest of the week!

Annoying, but it's about what I expected.

7rds+6

10 min jump rope, sets of 200 (count on left foot) = 4 sets

30/f/115

18 + 5 pullups

M/25/5'10/165

AS Rx'd 11 in 10:55

did 1 in the 11th min and was dead...

Warm up.
5 min jumping rope
Run 1 mile
MU progression
Situps
Air Squats
Stretching...even if it is dead

12 + 10 + 2 torn calluses

Not a stellar performance

Sqt Clean #65 x 15 working on form
OH Sqt #65 x 10 working on form

cfwu x3

19 rounds as rx'd (PR)

It was going super smooth until round 15 when I tore the first callous. Tore two more in rounds 16 and 17. Rounds 18 and 19 where finger only gripping.

30/f/115

18 + 5 pullups

As rx'd.

7 rounds.

14 minutes + 11

11 rounds +8

M/27/6'1/178

9 (+8 in 10th round)

decided to switch it up a little...
did 30 muscle ups, and rand 2 200m's

as rx'd:

12 rds + 10 (dead hang)

last time 7 rds

thx coach

M/16

As rx'd

9 rounds even.

Managed to get 17 rounds + 16 pullups. Just 2 away from getting 18. The limiting factor was my hands. My right one was starting to rip, so I did the last few rounds with my fingers.

AND, a member emailed me today and said I should really do the workout from yesterday (I prescribed a WOD I found from 2005). I had no intention of doing it…but…I won’t turn down a challenge.

So after doing 169 pullups, I did -
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

23:46 (and it was painful from the first shoulder press to the last push jerk)

12 and 12, last couple were ugly jumpin things.

deadhang till round 9

round 4 i tried one-armed with the other hand assisting on my bicep. 2 on each side

17 rds + 13

13 Rds
Felt like shit

After Pull-Ups
Row 5000m, 21 Min

bw253.0
11 complete rounds (66 kipping pullups), followed by a 3x10 weight circuit (135# cable pulldowns, 175# cable rows, 95# press behind neck)
Last time was 9 rounds
I probably could have squeezed out 12 rounds, but it would have destroyed my hands completely.

yup, your warm up is my work out!

8 rounds + 8

m/40/5'6"/142

13+11

25/m/170 Im a little pissed off how my workout went today.
I made it to 11min and on my 6th pull-up my right posterior deltoid gave me one hell of a shocking pain,think it could be my tendon.
So I benched a little and did some more squat cleans,need more work on those.

12 even

38/m/205/73

13 minutes

then

10 sets of kb snatch (40#), interspersed with 10 sets of burpees, mountain climbers, jumping jacks, walking lunges, and knees to elbows--reps were 25 for all calisthenics.

3 mile run on treadmill.
then WOD
11 Rounds

F/37/124
16 rounds + 13 (pr by 3 rds + 13) yay!

31/M/180

10 rounds
took too many months off!....but I'm back into it.

16

I planned to stop at 15 to reduce DOMS, but went ahead and did one extra round. Avg HR 139, peak 178, rec 54.

9 min-5 pull ups, I am gonna start working hard again.

Only have rings, so that's what I used. Are ring pull-ups = to bar pull-ups?

10 rnds + 5

22 rds. plus 6

for a total of 282 PUs, abt one rd better than my last time with this WOD

24M/5'10"/135#

16 on the nose

As Rx'd: 9 rounds +5

Also did yesterday's squat clean: 115, 135, 145, 155, 165, 175, 185

F/45/5'2"/126

CFWUx3

9 rounds (last 3 jumping) = not great

followed by ring work:
6 x 3 ring dips (feet on bench)
6 x 10 sec stable support

M/28/5'10"/165

As rx'd

18 rds + 6 reps

last time 16 rds

16+16

Pr is 17 + a few.

11 rounds + 10

First 6 rounds strict pull-ups, rounds 7 - 12 jumping.

M/19/5'8"/155lbs

15 +10. I feel like I could have done more, but oh well. Something to shoot for next time 'round.

WOD P/UP LADDER
as rx'd, 25 mins +22 p/ups. total =347 p/ups,
so close to 26,but happy with new pr.
hands ripped to shreds,managed to keep them from ripping till about 20/21 mins,then ended up wi about 9 rips by the end.forearms are dead now !

before did 2nd day of Russian squat routine,
starting wi f/s to improve cleans,then on next cycle will do b/s.
earlier took the boxing,took about 10 different kids and adults on the pads,felt like i had done a workout.
no pull ups the morra,i hope.

M/41/5'11"/190

11

F/38/5'6"/140

3 rnds of the warm-up

24m/6'/175

Kipping Pullups 15rds+9PU

Then Continued and did round 17 through 41 doing jumping pull ups...not fun.

Made up yesterdays wod first.

145, 155, 165(pr), 165, 175(f), 175(f), 165

Couldn't get under the 175.

Then completed 13 minutes of todays wod, rounds 1-10 all dead hang

m/32/192

17 rounds + 15PU's

First time that I actually got the butterfly to work. Could get a consistent 10-12 before they degraded into regular kips. Psyched about that.

19 rnds + 15 kipping PU's

(day two of my work's walk 7mi/day challenge.)

later,
b
m/32/5'8-1/2"/177

F/36/5'2"/107

sub'd: Jumping Pull Ups

12 rds + 8

13+12 w/ jumping PUs

Something happened about a week ago and now I can't do PUs to save my life. Some muscles must still be in recovery. Anyway, I can only improve from here.

Kipping pull-ups, or my imitation of them, anyway.

9 rounds + 3 pull-ups

33/m/160

12 rds w/ kip

m/33/165
cfwu x3 (no pullups)
11 rounds +8

m/29/215

15 + 10

M/40/6'0"/169

13 min

Then did 5 rounds of 12 and 1 round of 10.
Holy callouses Batman!

33 yom 220 bwt

wod as rx'd
14 rds plus 11 pull-ups new pr

M/49/1-1-06

W/U
3x
15 Abmat SU
15 Back Ext.
15-30 DU (runs of 6,7,9, all PR's)

PU ladder

12 min. + 11PU (PR is 14 min. achieved twice)

Cash-out L-sit ladder (:02 first minute, :04 2nd, etc.)
2 min. Failed at :02 in 3rd. Laughable.

Jumping squats 45# bar in 1:00 -> 30

38/m/5'11/165

12 rounds + 9 reps (old PR 11 rounds + 8 reps)
87 total reps (old PR 74 reps)

m/5'11''/185/20 yrs

ran stairs for 20 min

12 rounds + 5 L pull-ups

finished with core + double unders

m/28/205

we're at the fire station today.. and our pull up bar sucks.. plus there were 4 of us working out this afternoon.

we did a burpee per minute ladder. stoopid.

mackey...17 rds
tony...14 rds
brian...13 rds
jim...13 rds.

185/M/26

17 rounds

13

last time: 7 rounds + 3 (my first ever cf workout!)
this time: 9 rounds + 8!!!

followed this up with a similar sequence of burpees, got to 8 rounds + 2. fun on a bun.

13 rounds + 8

13 rounds +8

17m/5'9"/160

18rnds +16
hand ripped pretty good starting round 18
pr is 21+change

As Rx'd:
19 rounds +10

Knew I would get 18, wanted 20...ended up with the middle ground. First time with this one so that's okay by me

Broke our PU bar, almost out of the wall. 12 Rounds + 6

as rx'd

15 rounds +7reps

15 rounds +1...my grip just gave out.

Way better than last times 8!

M/32/6-1/185
10rds + 10 pullups
Sets unbroken until round 9

18 rounds + 11

My boy Bubba is a fairly new CF'r and tore it up with 15 rounds himself today.

Look out NorCals

M/42/145

20 rnds (pr 23) my calluses started to shift,shimmy and come apart, bummer..I love this WOD

33/m/205/73

11 rounds unbroken

8 + 4
The globo I go to does not have room to kip. I need to hurry up and get my own box open over here.

57 y.o. 156 5'10.

got to 12 minutes.

11 + 10

destroyed my calluses, otherwise i think i could have had another 2 rounds

5'11" 170lbs 16 years old

18 rounds + 11 reps

This is a new PR

16 rounds 7 pulls

18 rounds

M/31/5"7/188

9 rounds +6 as rx'd

had to do the pullups on a 2x4 in a doorframe that is just a skeleton in an apartment thats being remodeled in my mom's building, don't have a bar set up yet. I could have done at least 1 or 2 more rounds with a bar I think.

cfwu (only 5 p/u per rd)

19 rds + 19! (PR)

21 rounds + 18 reps

17 complete sets.

Did squat clean WOD from 2/17 first. Catching up after vacation.

first time posting, been crossfiting for a few months, love it,
m/25/155/6
pr as rx'd 18 rounds +18
last time got 15 and quit

m/43/212

11 rounds + 9 pullups

Improving, but still much, much room to get better.

19rounds + 13
Kinda feeling this one...

Back Squat
225x5
295x3
315x1
345x1
365x1(f) didn't keep the glutes tight :(
Then the gym closed. Long work days suck.

17

as rx'd:

18 rounds + 10

+ max reps of 225 back squat: 16

13 rounds + 12. My arms couldn't pull me up much longer. The cleans killed my arms yesterday.

10 rds + 5 push ups

Great day of crossfiting!! finally got the hang of double unders AND did

3 rds of
500m row
21 Burpees
400m run
19:25
(this was a little over 3 hours after i did todays)
My weekend off really is paying off...guess everyone needs a little rest sometimes :)

I did this twice. This morning - at 2 AM - and got to 8 minutes and failed on the 7th chin up.
I didn't read the bit about doing as many sets as I needed.
I did it again this afternoon - at 12:00 PM - and got to 8 minutes easier - but still died in the arse.
So I squeezed out jump pull ups till the 11 minute when my arms gave way.
72 real chin ups + 30 jump pull ups in one day!
Now I have to go back to work for another 16 hours so I can do Thursday's workout at 6 AM tomorrow morning.
Police: "Driving towards an early grave".

12 min 10 pull ups on 13th min
Rollong bar is a bit different.

Wahoo - just getting back into the swing of things after a lengthy absence! Did Fran today:

6:54

21, 15, 9
30 lb dumbell thrusters
jumping pull-ups

12 + 5
previous 11 + 9

M/39/150

30/m/198

18 rounds + 16 pull-ups.
187 total.

M/32/160

6'1

15rds + 8 (pr)

m/32/230/69"

14 rounds +6 pull ups

as rx'd

12 rounds

m/21/6'1/232

13 + some change

wu x 3: ring dips-10, sit-15, squat-15, be-20

15 rounds + 14 pullups PR
done at home

(13 rounds + 10 pullups last time at YMCA)

M/28/170

20 rounds + 12

Damn blister was coming on

as rx'd

13 + 8

- - - - - - - - -

on another note its been almost 3 years since ive stepped foot in a "globogym". . went last night with 2 buddies to check it out.

what a complete disaster.

walked into the newest gym fad around here "retro fitness" to see a culmination of machines and 19 yr old kids txting on there cell phones.

it was immediately frustrating.
there were only 2 stations for bars and free weights in the whole gym. and most of them were being used to lean on while using the phone or reading a magazine in between reps.

i wanted to puke

i started doing my squat cleans from yesterdays wod, after wondering around trying to find all i needed to do a xfit warmup.
people were looking at me like i was insane !

they actually looked scared when i started snatching !

it was hilarious!

long story short, i havent been in a gym 3 years and hopefully it will be longer than that before i go back to one !

thanks crossfit !!

19 rounds + 18 pullups (PR)

11min

m/44/175

12 rounds plus 10reps

13 minutes

total 88 pullups

M/32/6'2"/185

WU:
20 minute job
10 min: 6x OHS (15lb weight bar), 3x dips

WOD:
11 min + 11 pull-ups
(77 total)

11 rounds plus 8 reps

74 total

M/32/6'2"/185

WU:
20 min run (2.4 miles)
10 min rotation of 6 rep OHS (15lb bar)3 rep dips

WOD:
11 minutes + 11 pull-ups
(total 77)

14 rounds + 5 pullups

PR from my last time (8 rounds)

m/39/67"/183

cfwu x 2

8 rounds of dead hang pullups in 8 minutes

M/33/188

15 rounds + 10 pullups wearing a 25lb vest made for a very interesting 16 min !! Thanks Gimpy you were an inspiration tonight sorry I coasted past you Ha HA !!

11 rounds pr by 1

M/23/6'1/185

19 rounds + 12 (PR)

Baaaad rips around minute 11 made the last few rounds really painful

32/m/#230
14+8

58/M/195 Well.. today was supposed to be a rest day for me, but just couldn't when I saw what today's Wod was. 14+12

48/F/125 12+10

did 11 rounds plus 5. tomorrow is going to suck!

10

TODAY'S WOD:

17 ROUNDS (FIRST 13 ROUNDS WERE CHEST TO BAR)

TUESDAY'S WOD:

155/175/185/195/205/215(NEW PR!!!)/225(FAILED X2)/215

10 rounds. Had to do jumping pull ups for round 8-10

M/24/158/5'7"

First time on this WOD. I liked it! PR!! (obviously)

As Rx'd

16 Rounds + 11

Tomorrow sounds awesome!!

M/30/160

15 rounds plus 5. All done with a 25lb vest. Thought this would go easy but i guess the vest knew other wise. Pukie, you won again, but dont get used to it. Have fun on your trip, dont get lazy ill pass you right by!

12 rounds + 10

dead hang. I'll do kipping next time though, I just wanted to see my improvement. 9 last time

16 rounds +13 PU

5x5 185lb squats then followed up with CFE from yesterday

16 rounds

sub: ring bodyrow--needed this movement more than pull-ups today.

23/m/145/5'8"

20 Rounds

Scott m/48/6'/210
11rds. +8 pull-ups
1st 9 rds. blue assist band
rds 10-11-+8 green assist band

15 rounds + 14 -ouch my bloody hands! I am still recovering from Mary.

10 rounds even

did both today's WOD and yesterdays...

Squat clean:
1 x 115 lbs
1 x 125 lbs
1 x 130 lbs
1 x 135 lbs
1 x 135 lbs
1 x 140 lbs

*in a globo gym with no bumper plates, so would have went heavier if failure was a option

Pull ups: previous PR: 12 min
today: 12 min + 11

*more tired than i expected from the cleans- hopefully better next time

M/40/174

11 rounds plus 2,2,2,1,1= 74 total.

PR by 11, and second PR in two days (Fran).

16 rounds + 16

13+13(pr) rips ended it for me

13 rounds + 11

Not sure if I did this right, but I stopped on my 11th rep of my 14th set because I was unable to complete 14 reps in succession, although there was still time remaining. Should I have tried to finish the last 3? That is to say, is it okay to break up your set, or are we going for all reps in succession, and if you fail, then you are done, you cannot keep going even though there is time left? Dose my question make sense?

Thanks.

4 weeks on crossfit , just loving it
it challengues me every day

22/Male/76kgs

15 Rounds + 8

4 weeks on crossfit , just loving it
it challengues me every day

22/Male/76kgs

15 Rounds + 8

F/42/5'6/125

10 rnds + 8

As Rx'ed

9 rounds + 5

RxD 19 Rounds

30m/156/70"

As rx'd
20 rnds.
Jason
16... rounds.

as rx'd

18 rounds + 12

35/M/165/71”

15 rounds + 12 kipping pull-ups completed in 16 minutes (total of 132 kipping pull-ups); Up from 8 rounds + 6 dead hang pull-ups (didn't know how to kip) in 9 minutes on 11/3/08 (total of 42 dead hang pull-ups).

30/F/115/63"

13 rounds + 12 assisted pull-ups completed in 14 minutes (total of 103 assisted pull-ups).

BWT 189 been sick for 2 days, lost some weight.

12 rounds + 12
Could not get that last one!

24/m/168

rx'ed - 16rds

stopped after 16 b/c i tore off three calluses. my hands are always the limiting factor on this WOD. I've never made it past 17 b/c my hands always tear up so badly. The tears cause me to have to break my sets up so much. I guess that's all part of it though. get some!

31/M/157/67"

17 rounds (only one blood blister)

Week #5
bw: 175
age: 22

Time: 15:00 (120 pull ups)

1st time doing this. Much harder then I thought it would be. might have been able to do more, because the bar was wet from the rain.

12 rds + 10

18/M/150

Rx'ed - 20 rounds even

as rx'd
14 rds + 12

all but the first two pullups were jumping pu's:

13

my first time doing this, I can already tell I won't be able to move my arms for a week.

Did 16 rounds then petered out @ 7 in the 17th. Would have done better but I've been sick for about a month....and a half, I didn't want to wake up Robert and Nancy and the gym didn't have good accoustics. ; )

Great workout....my shoulders are dead!!!!!

8 in 8 minutes

10 min on the bike
CFWU1

15 Rd's + 10

28 m 176 5.11
18 rounds + 10 pullups--going for twenty but I had a pretty ugly hand rip and just couldn't get up anymore...next time!

15

10 rounds + 7 Pullups

Old PR 10 rounds + 6 Pullups

As RX'd
M/23/145

16 rounds even: 136 reps. First time doing this one, an awesome WOD. Can't wait to hit it again down the road!

20 rounds (pr)

amazing that my hands didn't rip!!

10 rounds 5 in 11th round

First time trying this one.

17 rounds.

Fun!

that is one bad a$$ picture.

I did todays wod after i did yesterdays squat clean wod. So my shoulders were feeling it.

16 rounds, and that last round was terrible.

This was my first ladder, and i thought i was easily gonna make 20 rounds.

14 rounds + 10

as rx'd

17 rds + 10

15 rd 9 pullups on minute 16

6 rds + 6 with open sores on my right hand. couldn't take anymore.

24/M/185

20 Rounds + 13 = 223

Also ripped my hands in 3 spots... ouch.

22 / M / 5'9" / 132lb

I did yesterday's squat clean 1-1-1-1-1-1-1 today.

105-110-110-115-120F-120F-120F

I've been trying to get to 120 for months. There's some mental block or form issue. I can power clean 115lb, but I'm having trouble getting under the bar for the full clean. It's weird.

Another trip to WI, different hotel. Still no pullup bar.

Okay, newbie used the Lat pull down, but the weights were numbered 1-15, instead of actual weights. I set it for 5.

Warmup: 30 knees to chest; 30 squats.

Lat pulls: 9 + 1

8+8. *sigh* One more and I'd have had a whole extra minute to work it.

m/23/5'10/190

20 rds plus 15, have four new battle scars remember to keep those calluses shaved down...

23/m/6'1''/185

17 rounds +10

as rx´d
19 rounds

M 38 5'10" 151#

As RXed.
12 rounds + 7 PU

m/20/5'8/158

14 rounds + 11

22/m/5'8/225

11 rounds- last round was jumping

m27/6'/215
CFWU
5-5-5 Deadlift at 180kg or 396lbs

Snake Eyes 10 lunges w/20kg and 1 sit-up to
1 lunge and 10 sit-ups 2:26

Pull-ups: 15 rounds

15 rounds

26/m/155

11 rounds + 7 pullups

MGySgt. USMC M/47/6'2"/202

As Rx'd 13 Rounds + 12

First 9 Rounds Dead Hang and Kipped the rest.

OooRahh CrossFit

m/48/175

CFWUx1
BurgenerWUx1

15 rounds + 14 reps
Did 14 rounds + 6 reps on 081102. Shooting to break 16 rounds next time.

Also did some 5-rep sets of back squats:

135/225/245/255/265(PR)
090203 Previous PR 260 lbs

Finished up with the following:

5 rounds for time:
Back Squat, 175 lbs, 5 reps
Double Unders, 25 reps

Back Squat: 0:33 / 0:33 / 0:42 / 0:40 / 0:48
Double Unders: 0:52 / 1:00 / 0:45 / 0:45 / 0:49

7:30

Double unders are getting smoother but still have a long way to go. Still doing lots of single-doubles and some single-single-doubles.

Mom and the kids also did the wod this morning:

Mom
f/50/130
Pull Ups, Assisted, 2" Band
10 rounds + 8 reps

Luke
m/12/115
Pull Ups, Kipping
14 rounds + 8 reps

Brittany
f/10/65
Pull Ups, Assisted, 1" Band
8 rounds + 3 reps

Great job guys!

14 rounds and 11 of the next round
Josh got 18 rounds and 16 of 19

11 rds. + 11 pulls
started kipping on 9th round

16 rounds even. First 14 rounds were cake, was doing almost 1 pullup per second, with plenty of rest time. Butterfly kip fell apart on round 15, blister opened on round 16 and I just finished the round, so I called it good.

M/ 30/ 6'2"/ 188

21 + 12 rounds...

rough.. but good

M/28/5'6"/160

11 rds + 6 pu

Can't kip yet. Need to learn how. Impoved over last time when I could barely do 8 rounds. Did WOD after trying to do the yesterdays squat clean WOD.

10 rds +10 PU,

Jumping after Rd 4

m/37/171

14 rounds plus 6

Better than last time, still off pr, though.

15 minutes. Timer beeped half-way through last PU.

Warmed up with 3x3 of squat cleans. 135, 145, 165..

15 rounds. Had more in me but had to cut this one short...

9 rnds. deadhang.

27/m/155

18 rounds, didn't try on the 19th, haha, I was dead after getting done with 18

As Rx'd
8 rounds

dead hang, focused on extending all the way down. Eighth round was sloppy: could only do doubles and singles, and chin didn't quite clear on a few.

8 rounds +5 reps

Got to about 13 sets and couldnt get the time requiremnt after that. Continued to do as many as possible until failure. This one will go better next time.

as rx'd: new PR, 23 rnds with 25sec or so to spare.

wouldve cont'd if paws werent so ripped... I did focus on Rippetoe's hand grip technique...

22/M/160

20 Rounds even, or 210 PUs total, kipped like a fish out of water

My hand are SO RIPPED UP, I had to ask for scissors at Globogym. Washing the chalk off hurt like a mofo!

m/37/185/5-10
As Rx'd.

New PR 19 rds +16 in 20 Min

Last time on 04 Nov 08 18+6 in 19 min

m35/5'8"/160

got to 12 + 6, for a total of 84 pull ups

"Fran" today (090218). First time as Rx'd w/ 95# thrusters and kipping pull-ups.

11:33

M/58yrs/5'10"/201

m/28/5'11"/164

9 rnds + 8 more

23/m/166lbs/70"
as RXd
17 rounds and 17 pullups, couldn't get 18, almost

10 rnd + 9
Grip was better.

9 rounds + 8
11:38

20/m/195lbs/74"

14 rounds and 14 pullups

10 rounds + 9

Done on door jam pullup bar, so very little kipping going on unfortunately.

10 full rounds (no kipping)

m/29/63kg/166cm

17 rounds as rx'd!!

Last time was 12 rounds + 11 but that was with standard pull ups - I didn't know how to kip then. Very happy with the improvement but there is still a lot of refinement left in my kipping technique.

Ian/M/27/5'11/155

14 rounds +9 new pr (by one pull up)

CFSB- Back Squat

WU -
5*135
4*167
3*179

5*3

1. 187lbs 2. 198 3. 209 4. 220 5. 222 (3 rep PR)

14 rounds

16 rounds + 15 reps

(previous best was 14 + 11!)

14 rounds

As Rx'd

11+7

Didn't kip on the first 10 rounds.

No Previous Est'd PR

9 minutes, not too bad, i just started this program 2 days ago. I will never go back to doing anything else.

M/22/5'9"/160/081708

15 Rnds + 13

Pr by 1 Rnd +3

m/43/185

14rds +14

12 rds + 6

m/ 43/ 5'11"/ 80kg

11 Rds + 6

M/31/80kg/178cm

13 rounds

First time doing this one.
It all seems easy for the first 8-10 minutes then gets tough really, really quickly. :)

First time doing this work out.

11 rounds + 9 PU (all static)

20 rounds + 10 (opened my hand)

9 min PR
Plams out

20 rounds (pr by 2 rounds)- 210 total

John was a no show this am

m/42/205/5'11

13 rounds +4 kip
sloppy near the end but the intensity/effect was greater...was pissed as I thought I did worse than last time, afterward I realized my previous PR was 12 +10

12 rds + 10

Completed immediately after the Squat Clean 1-1-1-1-1-1-1

12 rounds and then a 13th utilizing JPUs.

Tendonitis kills me, I can only grip the bar with my right hand in the chin up position (palm towards me)

12 rounds plus 10 pullups.

25/m/200

13 full rounds + 12 reps

4 miles in 29:55 (7:29 per mile)

M/25/159

M/39/175/6'

16 rounds
Had to stop because of time.

Grabbed this WOD at work,

10rds + 10!!!

Hope I am recovered for Thu WOD in 3 hours!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

10 rds

GEORGE: M/40y/5'08"/157#
16 rounds + 9 reps

cfwux3 (ring dips instead of bar dips, 45# ohead squat, sans pullups)

11 rounds complete plus 7 pullups, first six round deadhang, on wide grip

L sit practice for finisher

27M 6'5" 230#

14 rds plus 6 pull ups

f/26/105

14 rounds even

yeah! 2 round PR!

M/32/170
Rx'd : 16 rounds

The General
28-m-pa
5-8 190

I got to 10 rounds, plus 7 pullups.

Personal record.

15 Rounds (although that took 1 second over the minute to fish round 15, so i stopped!)

rx'd
7 mins

As rx'ed:

15 rounds (I went 2 seconds over, but I counted it because the last one hurt like hell)

My first time doing it I got 13 rounds + 10 pull-ups. I'm happy with the improvement :)

Rx'd

17 minutes.

I started the last one before time was over, also (it just took a while to finish it)

17 rounds + 15 PU
Total = 168
PR by 21 PU

28YOM
5'10"
190#

Warm-up:

Walk on hands, pistols, L-sits.

WOD in full kit minus weapon:

10 minutes
Kept going without kit, made it to 13 minutes on the dot.

2/18/09

39/m/164

15 rounds plus 10 pull ups (PR)

Mainsite: ripped a hole in each hand on round 6, pretty disappointed. 12rds+6 Boots and Utes

CFOahu WOD was: 800m 21-15-9 of 65# PP and SDHP/500m 15-9 of 65# PP and SDHP/250m 9 of 65# PP and SDHP. 14:01

10 minutes on the nose, PR by 2 minutes.
27/m/225/6'

M/31/190

Complete 17 reps in minute 16. Only complete 5 reps in minute 17.

Total of 158 PUs done.

15 rounds, 120 pullups, I'm a newbie, used weight assist, but come on, I'm doing it. WOO HOO!

Rx'd

14 rounds pr

8 rounds +3, all dead hang

rounds 9-17 jumping, could have made 20 probably but was using FGB timer and it ended.

Need to learn kipping... back to the videos for me

went ahead and did it again later in the evening:
14 minutes + 11 pullups

earlier today: 15 minutes +13 pullups

"rufus"
AMRAP FOR 10 MIN
5 pull-ups
10 push ups
15 squats

total rounds: 11 + 5 pull-ups

10 min

I got to minute 5. :(

14 rnds
really disappointed

m/32/5"4/123lbs

Two week break from crossfit.

completed 24 min
Butterfly kip pullups

M/45/5'11"/190

14 minutes plus 11 reps

m/60/180

13 rounds + 9

rnds 12, 13, and final +9 were mostly jumping. All others were between hanging and my version of kipping. Good for a few yuks.

M 34/142/5'7"

15 rounds

9rnds + 6

14(tiepr) +10, Just seem to run into a brick wall at RD 14. May have doubled rd 12 though, in which case it would be a pr, but we can't be sure...

14rds + 13 (PR)

M/25/6'1/175

6 rounds + 3

Forgot my chalk. As a result, had to resort to dead-hang neutral grip PU. Really upset about it.

RUFUS

5 pullups
10 pushups
15 squats

10 rounds 5 pullups 10pushups and 12 squats

M/39/264

11 +10

Jennie: 27 F 165# 5'9"
"Continuous Pull-ups"

Completed 12 rounds

11 rounds +7

13 rounds bleh

5

M/47/5'9"/174

13 rds

M/24/6'1"/220

10 rounds

11 rounds, no shot to even start 12

14 rnds + 8
static

27/M/138

15 rds +12

M/28/5'11/205

First time with this one...

10 rounds + 9

I love this stuff!

11 rds + 6. lower than last time...not sure why. legs are burnt from recent wod's (did fran monday to make up), but upper body was feeling ok.

M/27/170

First time doing this workout...
16 rounds plus 15, plus a torn palm

33yom@195
15+8

14 rounds

This was my first time with this WOD. I just learned to kip last week and can only string 2 or 3 together. I did rounds 1-6 with kipping pull ups and rounds 7-14 with jumping pull ups.

m/ 26/ 205 lbs./ 74"

15 minutes + 11 pullups. PR over 13 + 11 last time!

34/m/200

WORST showing ever for this one. Only 10 days back in to doing pullups again
10

14 rounds even (PR)
big hand tear in rd 10

10 rounds + 6 pull ups

14 rounds + 10 The first 11 rounds were CTB

13 rds + 7. All rds unbroken. Rds 1-6 deadhang.

add'l:
20 KTEs
Tabata push ups, 7rds.

M/43/6'0"/175
15 rounds

19 minutes 6 rounds
deadhang except last round

RUFUS
5 pull-ups
10 push-ups
15 squats
Results:10 rounds 3 pull-ups

I feel this workout working and i still feel it now

16 rounds + 13/17

Then did it with squats by 5s, so 5, 10, 15, etc. Made 40, only got 30/45.

M/40/6'0"/155

14 rds + 5

Extra guarding of my shoulder today. Had to really focus on ROM.

Wow...I suck...13 rounds + 8 (kipped last two rounds). Previous PR 12 rounds

LCL strain off for a week or so...boo!

Round 14 + 11 pullups

M/43/6'/198

10 Rds

....must....have....CHALK!

10 + 3

One round better than last time.

11 minutes complete
66 reps

M/42/6-1/200

M/30/6'/215

Sub'd Elbow Hurt

Did 2 to 1 Air Squats

15rd (or up 30 AS)+ 31

271 total AS

25/m/5'11"/175
12min+9(PR)

As Rx'd and first time doing the workout
Did 11 rounds plus 6 PU.
Then got a 2 Hr soccer game in

M / 25 / 6'4' / 90kg

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

15 rds +9 in 16th. Forearms were dead after cleaning first.

14 rounds +11 in 15th

M/28/190

modified warmup with pt group

As rx'd: 15 rounds with 10 extra pullups

Ran a mile on the backend at 9mins

265 lbs 13 reps plus 13 PU
dam unlucky numbers

190/72"
8 +3

M/24180

12 +11 (PR)

18 sets plus 10 pull ups in the 19th

PR by 3 rounds and change

16 rounds

14 + 10.

Globo has some rubbery pull up grips. I hate them.

RUFUS AMRAP.10minutes 5pullups 10pushups 15squats Results:9rounds,5pullups,10pushups,1squat I did much better this time :)

16 rds. + 13

149 total reps (pb)

132 previous

RUFUS AMRAP10minutes 5pullups 10pushups 15squats Results:9rounds;5pullups,10pushups,1squat :) :) :) :)

m/23/190
13 rounds + 10

m/40/5'8"/160

16 rounds + 15

m/40/6'0"/192

12 rounds.

19 rounds complete + 5 Pullups(PR by 2 rounds)

15 rds +10 pullups

5'8 168

12 rounds 11 reps new PR!!

m/45/5'9"/195

9 + 7 as RX'd

All kipping pullups. My hands hurt like hell, but none of the calluses opened. Yay - hands getting tougher!

5 rounds in 5 minutes.

M/36/148

20 rounds + 18 pull-ups

Subbed Push Press, still getting bicep physio.

8 mins completed + 8 reps.

Push Press was 120#

CFWU x 2
11 rnds + 11 death by pull-up dead-hang (tedious story, but the pull-up bar is simply resting on top of the squat rack at my little gym, not fixed in place--can't kip)
plus
run 1 9min/mile
The Ocho=20 sec on/10 sec off x 8
first two min 8.0 mph / 8.0 grade
second two min8.5 mph / 8/5 grade
Walk until HR under 120

10 rounds
110 lb. assist

16 rds + 6 pulls

14 rounds +10

Last time:
12 rounds even.

Today:
15 rounds + 9 Pull-Ups! (pr)

Last time:
12 rounds even

Today:
15 rounds + 9 Pull-Ups!

All pull-ups pretty much strict (with intermittent swinging) since I STILL can't kip properly.

PR, though!

16 rounds and 15 pullups

12 rounds and 1 pullup. way better than last time.

14

16 rounds plus 12 pullups

14 rounds + 10 (pr)

M/24/190/6'2"

13 rounds (prev attempt on 081102- 7 rounds but failed to partition within the minute hence the large increase)

10 rounds plus 9

stopped at 11:00

as rx'd
17 rounds complete
didn't even start round 18 - hand destroyed

14 rounds + 10

14 rounds + 10

18 rounds + 16

M/ 35/ 132 lbs/ 5'-6"
As required: 18 rounds (+ 12)
I tried something different this time. I did multiple sets of 5 all the way, past round 5, to see if that would increase my capacity in the later rounds. Actually I did a PR, but I really crashed in round 18. I usually get 17 + 10 or so, so a full round better is good.

m/6'3/190/31

17 rounds + 14

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

16 (+13 P/Us)
---------------------------------------------------
Compare to 081102

15 (+10 P/Us)

C-
21+18

#2
19 sharp

15 rounds

m/31/5'11/177

28/F/149

first time posting, but been doing WODs selectively for about a year.

7 rounds + 5 pull ups
first 4 rounds, strict pullups
after that, kips in sets of 1 or 2 (can't really get the swinging motion down to do more than 1 or 2 kipping P/Us in a row)

first time I did this WOD, could only get to round 4 + 2or3 (all strict)

9 complete rounds
rnds 10-14 assisted pullups

33/M/180

11rd plus 10 pu

Tied PR

33/M/180

11rds plus 10 pu

Tied PR

16 rounds plus 10. Hands totally destroyed.

11 rounds + 8

First 8 rounds unbroken, first 9 rounds strict pull ups--last 3 rounds kipping.

finished 14 rounds after i did this workout.

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

11 minutes
plus 8

12 rounds

12 min (PR)

18 rounds (pr)

M/6'5"/255/25
9 rds -pr

Still 2 days behind...

Results: 13 rounds + 10 pull-ups

I got through the first 11 rounds with sets unbroken. I was wiped by round 12, and had to break that up significantly. By round 13, I was doing mostly onesies with minimal rest in between - barely finished the round.

11 + 9

14 Rounds + 13
(38,30)

Did cleans this AM, then rested 6 hours.

14 rounds, then rested 3 60s and did fifteen more pullups. Paul

M/53/143/5'8"

15 Rds + 12 PR (damn I wanted 16!)

Last time 14 + 11

17 plus 1. just was thrashed

m/28/6'4/210
9 rounds + 5

50 pull ups total.

as rx'd: 15 rounds + 12 reps.

15 + 8...couldn't match my PR of 16 this time..been off for a few days sick.

16 minutes

12 minutes and 5 extra pullups

7 + 7

That gets hard...quick

17 rounds + 14 PR

14 + 5 subbed a few jumping pullups after round 6

Made this up today

CFWU (MUs instead of PUs/dips)

17 rounds (PR)

Stopped after completed 17th round, since I developed 2 blisters on fingers on each hand, and already tore one per hand. I think I would have had at least 2 more rounds in me if it weren't for that. We'll find out next time.

Take care!

10 + 10 pullups

18 rounds plus 17 pull-ups

9th minute 8 pullups

10min 49 pullups

11(+9)

081107- 10(+10)

22/M/168

12rds+8 PR

I didn't shred my hands, which is great! My grip was dead by round 13. I'm really surprised that pull-ups are basically grip workouts for me now. Some forearm in there, too.

14 rds plus 12 (pr is 15)
Been off for a week, eating like crap, only kipped with the left side of my body.

17 rounds + 9 - stopped due to blisters on palms

M/54/69"/175

Got to 14 rounds + 10 reps round 15 for official result. Then decided to see how far I could go.

Completed 10 more rounds for a total time of 25 mins and 213 reps total. The last ten rounds I alternated between 10 & 11 reps. I was surprised that I was able to continue pushing it that far past initial failure. Like they say Old Guys Got Stamina! I am still amazed by the "kids" who can crank out 20+ rnds (like Gillian, N. Conner, Steven and others). The results of others push me to go further than I would ever go on my own. Thanks Crossfitters! -Rick

m/27/165

as rx'd 14 rounds

Glisser pendant 1 heure avec le kid, putain de grosse à remonter...

CFWU modifié 3 rondes.

WOD : 11 minutes + 3 pull-ups...

42/m/195

WOD: 7 min +3

17/m/145

WOD: 8 min

9 rounds + 5 pull-ups

2/18/09

WOD

"Rufus"

Absent - easiest one so far!!!

JD Roper
Pickens High School

17 rounds + 14

need to work on maintaining the butterfly kip.

male/41/5'8/174

18min +17

8 rounds + 3 pullups.

Did chest to bar pullups.

CFWUx3 (no PUs)
16 rds + 17 PUs

CFWU, WOD as rx'd, 13 rounds + 11 pullups...off night shift, not feeling it...

15

17 rounds + 14 pullups

f/25/5'9/134

10 rounds + 9

Up to the 10 pull +2

17 14/18.......1 pullup better than last time, haha

32/m/6'2"/202

Did CTB pullups this time

12 rnds + 6 pullups

Could not get more than 2 together after 8th rnd, had to do extra swing between reps.

Phil 4:13

18 rounds but i should have gotten 20. i did not throw it down tonight

19+9
first 10 rds "games quality"

15 rds. + 8

16 +12
kipping

12 Rounds

14 minutes + 12
Compare to:
081102
080703 - 13 minutes + 9
080406 - 13 minutes
080113 - 13 minutes
071130 - 13 minutes
071029 - 14 minutes + 13
070618 - 11 minutes

11 + 6 (rings)

16 rounds
Focused on butterfly kip

WOD RUFUS
AMRAP 10 min
5 pull ups
10 push ups
15 squats
rounds-9 with 5 pull ups and 10 push ups.

WOD
"RUFUS"
AMRAP 10min
5 pull ups
10 push ups
15 squats
rounds-9rounds with 5 pull ups and 10 push ups

Kipping pull ups last time: 11 sets plus 8

Strict pull ups this time: 10 sets plus 7

My hands are killing me from Joshie yesterday. I guess that's what I get for not sticking to the script.

m/24/6.1/200

17 + 11

8.5

10 on the 12th minute
Chest had to touch bar. Very rough hands ripped.

7 minutes

13 rounds (the last 2 rounds jumping pull-ups)

15 rds + 10

M / 40 / 186

12 Rounds (just barely)

5

cfwu

11 rounds + 8

11 rounds + 11

m/36/6'4"/97kg

13 rounds

31/M/157

16 rounds + 8reps

18 rounds + 14 pullups

Total: 171 Pullups

13
C2B

14 Rounds

14 rounds

45/m/5'10"/185

12rds + 6 pullups

no kip

as rxd:

13 rounds no kip. (PR - w/out kipping)

(PR - 15 w/ kipping)

10 plus 4 seconds! PR

Crossfit warmup then WOD as rx'd

11 rounds.

F/27/5'5"/120lbs

6 + 5

14 rounds + 10

12 rounds

hand tore on 12 round I am sure I could have done 1 or 2 more rounds. Still one more than previous.

25/m/5'8"/150

16 rounds + 15 PR

incredible...I'm still recovering from a recent sinus infection and haven't worked out in 2 weeks. I should try this more often. or not.

M/19/5'8"/155lbs

Justin: 19 min plus 12 pullups
Evan: 10 min
Eric: 11 min+6
Nicky: 13 min+7
Henry: 15 min
Shane: 20 min
Christian: 16min+10

CFWU
090225 - 12 rounds +6
081109 - 11 rounds +8
080710 - 8 rounds +5
M/48/183#/72"

m/35/5'9/175

CFWU - 3. 7 PU 1st set, 12 pushups 2nd, 4 HSPU 3rd. Superman. Burgener.
16 rounds + 15 reps.
7/10/08: 13 rounds + 12 reps
4/6: 12 rounds + 7
1/13:11 rounds + 8

cfwux2(-pullups)

15 mins
120 pullups total

m/22/219

8 rnds + 5 pu's

Did a push-up ladder instead

Failed at 10 in the 13th round.

12 rounds + 5 PU

9 minutes

as rx'd:

15 rds (PR)

17 rounds, just as time expired.

Jeff @ home
Black pull up bar.
Chin to bar.
20 rounds + 16

8 min

47/m/185
No Kip
11 rds + 4
PR!

Rx'd
18rds
sta 7

9 complete rounds then 5/10

14. Did squats in between sets. Finished with 400 squats after WOD.

dead hang PU

9 rounds plus 7

11 rounds.
Did 8 last time.
woot.

11 + 7

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)

33 yom 205 lbs.

10 full rounds. Three more than last time

39 yom, 190 lb.

16 rds plus 12. I think this ties a pr. Done on 3/3.

CFWUx3
11 minutes completed + 9 (11+8 last time; 11+11 PR)

13 minutes plus 12 pullups. This is a pr. Previous best was 10 minutes plus a few!!!

13 rounds + 4 reps (rips)

2008-11-02: 12 rounds + 8 reps
2008-07-03: 10 rounds

10rds + 7

35/M/78kg

15 rounds

TWO TIMES:

First was before an event at a non-crossfit gym on a 3D smith maching bar. 13+12 with kip (103 total)

Second was after sunday night yoga DEAD HANG ONLY
7+7 (35 total)

12 Minutes + 8 Pulls.

M/36/150/64" Completed on 19 MAR 2009

CFWU 3 X (minus pull-ups)

19 rounds

Lost grip - forearms are burning! New PR by 2 rounds! Thanks Coach!

5 rds plus 5

00000000000000000000000000
30/m/165/5'6"
12 + 5

14 rnds + 9

cfwu x 1 - pullups
wod
18 rds

13 rnds

KMC has no pull-up bars, had to improvise on an access ladder

35m185
12

36F122
14 (ring rows)

E 5+

M/31/6'/174

14' +12 pullups

D
torn brachialis

subbed push-ups for pull-ups
made it to 19
+tabata sit-ups

at rx
10

by the way, I've been paleo for one day now, went shopping and totally glad that I've stocked up on peaches, ground beef, and so on!

Reno, NV
15 rounds plus 6
Grip started to fail
Total=6+15+14+13+12+11+10+9+8+7+6+5+4+3+2+1=126

Yes!

M/35/170/5'9"

20 rounds + 12 as RX'd

as rx'd:

25 rnds + 20 PR

14 rounds
grip gave out

14 rounds
grip gave out

as Rx'd

13 rds +12

Almost had that next round.... Next time I'll smoke it.

12 Rd's...a little disappointed

M/33/95/192
As RX'd
11Rnds

M/37/186

12 even

could do more, but waiting for next time.

Got to love it.

18

Got 12 rounds + 10 reps of 13th

88 Total

14 min + 12 reps