I'm shooting for 1 round

That's me on the ground in the top pic from Rogue!! Woo hooo!!!

Nice! Any ideas on a sub for the L pull-up?

I suck balls at HSPU's and L-Pull-ups. Good thing for my legs because they are hurting.

well... HSPUs and lunges are easy. I suspect the I'll spend most of my 20 minutes hanging out under the pull-up bar.

I still want to do that 5k :/ Took a full on cheat/rest day instead :D

Yesss time to push those HSPUs.

Cluck, cluck, cluck.

Wow, early post today! Looking forward to this.
3-2-1 go!

sweet!

Hey guys I was accepted to both the Naval Academy and the Air Force Academy. I am trying to figure out which path is the right one for me. I know that the Navy goes out on six month cruises which can be a total grind, but I wouldn't be able to fly off of an air craft carrier any where else. What is the quality of life like between the air force and navy? Rank advancement opportunities? Job satisfaction? How do your families handle your service? Thanks for the input. What are your overall thoughts on the two branches?

Nice Work Mr. Gohl. I would expect nothing less.

That looks like my buddy Apolloswabie the the left and rear of Dave but it's hard to tell. That smile is taking up the majority of his face.

I'm still stoked for you Paul.

Damnit I suck at HSPU's. Well looks like my chance for improvement.

Clayton #10

You should go big or go home, be a Marine.

I'm just kidding, slightly biased over here. Congrats on the academy's. Thats no small feat.

Uh, don't join the military, Clayton.

I've been off for almost a week, so this should suck extra good. Nice to be back though.

#10

I am a former active duty enlisted and current reservist in the Navy. Going officer route, I dont know which one would be better for you. I would have to say that from what I see, the Air Force takes care of their poeple better. If you love to golf, then Air Force. I think that is the first thing they check for when selecting wehere to build a new base! All kidding aside, there are many different routes that you can go in the Navy. I was a submariner when I was actice duty and know I am a cop in the reserves, which is what I do full time in the civilian world. You would be able to go submarines, flight school, surface warfae, special warfare, intel. You name it, the Navy has it.

I'm sure there are many different routes in the Air Force as well and that was going to be my first choice when I enlisted right out of high school. I decided for the Navy because I wanted to get the hell out of my hometown, El Paso, and I knew the Navy would do it.

Don't knock those 6 mo cruises till you try them. I went on 3 while on the sub in the 90's and had a blast. I 'm sure there are plenty of officers in both services that post to this and can provide you better feedback.

Overall though, I hear the Air Force takes care of their people the best out of all the branches. I've only been in the Navy though so I couldn't say for sure.

Eric Gohl: Looking good bro, congrats!

Clayton--

Between the two, go Navy. I was an Army officer and now work as a GS civilian for the AF in the Colorado Springs area. Unless you get into some specialized units, the USAF generally lacks the discipline associated with a military organization. CO Springs is a great location, but USAFA definitely isn't a military academy. My ROTC had far more discipline. If you want a great education without the monotony of shining boots, USAFA is for you. The AF has a pretty easy life, 90-120 "deployments" and pretty good stateside bases.

USNA is also a great school in a good location. You'll still have the option of going Marines, by far the most respectable of the two. Marine aviators are good dudes, unlike most of the AF pilots I've met. Can't really speak for Navy pilots, haven't dealt with them. I can't believe that an ex-Army grunt is telling you to choose Annapolis, but that's my vote. Good luck, tough choice.

Can anyone recommend good running shoes for someone who is 245 and has low arches? Those longer runs kill my feet (sore for days).

#3

10 strict pullups + 20 seconds L-sit is a good sub for 10 L pullups from what I've found.
If you can't handle that 10 kipping pullups + 10 knees to elbows works well for a lot of people

Columbus Level 1 Cert.

I can't say enough about this program. If you've ever even thought of attending a cert. DO IT! I wish I would have done it a year ago.

The instructors this past weekend; "The Oracle", Andy, Jon, Jimi, Joe, and Jolie were phenomenal. No short cuts were taken; a full dose of Crossfit was administered.

THANK YOU

Clayton if you want quality of life than go Air Force. I spent four years in the AF and I worked with the army at Landstuhl hospital in Germany. It was like night and day with the quality of life and what Ramstein offered that the army post didn't. But bottom line is what you ultimately want to do job wise too in the military. Congrats though because acceptance from both academy's is a hell of an accomplishment. Good luck. If you have a family I highly recommend the AF.

To all who attended the CrossFit level-2 cert at CrossFit 1-World, good job! It was fun being your test subject and getting to know some of you.

Attending as a test subject for a L-2 cert was a good way to get a better idea of what to expect, and get some good ideas on coaching from a variety of different coaches.

Gregory

---
29,028' in 2015

as rx'd

13 rounds + HSPU + 4 L-Pullups

Clayton

clearly you were mistaken by not applying to United States Military Academy. Go Army!

Sorry, little biased...I am a '07 West Point grad.

The main thing is that you cannot go wrong with either. They are both great schools in which you will make life long friends.

eric gohl--

nice dude!!! tore it up at the cert i hope welcome back

eric - hope you enjoyed the L1. its a great experience

Hey Freddy, nice pose, looks like the startle flinch reflex, Tony Blauer would be proud :>)

Have Fun, Train Hard,

Billy

I like Mary better coz of the pistols, but this looks cool too.

As for subs, I think tucked pull ups are a better sub than holding a 20 second L in the middle of an AMRAP WOD. I doubt someone would be able to hold a 20 second L if they can't do an L pull up anyway.

Just tuck and make sure your knees are up and thighs are parallel to the ground while pulling up. Then after the WOD spend 5-10 minutes doing hanging L-holds and L supports on the ground to improve that position.

An interesting step in the right direction:

http://www.cbc.ca/canada/british-columbia/story/2009/03/08/bc-trans-fat-restriction.html

Unfortunately, the guidelines aren't perfect. "Polak said the bulk of the trans fats come from fried foods, so the key is to use non-hydrogenated oil in deep fryers." He then says switch to other oils, like Canola oil, which I don't think is that healthy in a deep fryere either, but it's probably the lesser of two evils.

Furthermore, the unknowing public makes comments at the bottom of the article like "....as usual BC leads the way for the rest of Canada. In Alberta, they still use LARD for deep frying stuff, they are 30 years behind BC."

ew

Nice, this should be a lot of fun in the morning

Comment #9 I am a public affairs specialist in the Air Force, my tech school is in FT Meade Maryland and because of my job we went to school with all the branches so i know a lo about every branch, although i am biased towards the AF. There is a golf course at basically every AF base but, that's not all we do haha. Also unlike how the AF used to be those 90-120 day deployments are gone we have moved to 179+ for all of our deployments. The positive thing i have to say regarding the AF over the navy is, we do not go underway all the time. Underway is 2 or more weeks out at sea, so there is no seeing land for that time period much like when deployed. AF trains and goes home and the end of the day. Quality of life is better than the other branches. If you got more questions shoot me an email at sky_masta@hotmail.com

Cory

clayton-

I am in the exact same boat as you. got into both and already made my decision.

but i actually mailed my declination to the naval academy today. so i'm gonna be a zoomie all the way!
the decision is yours, but after attending both summer seminars and meeting countless cadets, USAFA was more organized, seemed slightly less physically demanding, but had a higher focus on academics. but this says nothing about the branches. i only know enough to comment on the academies.

***IF you want to be a pilot, the thing that impressed me most of all was the Air force's Aeronautical/Astronautical programs - surpassed USNA's labs and opportunities on all accounts.

USAFA- a place for pilots
USNA - 200 years of tradition unhampered by progress.

Eric Gohl, congrats! Are you coming to the games in July?

Party at the Playoff Beard bus!

#9 Clayton,
Way to go! If Navy and Air Force are the choices then go Navy and Fly Marine! But what do I know, I'm Army. Whichever you do, congratulations and good luck!

#12 Josh...you stick to doing whatever it is you do and we'll make sure you don't have to come out and join us.

Clayton,

As a third party viewer on this, a senior Army ROTC cadet at Texas A&M, future Infantry officer, and avid crossfitter, here is my two cents. You want to one look at what you are looking for in your career in the military and two what feels right for you. My input is this, both academies are going to provide you with an outstanding education and opprotunities. However, you should be looking for and should get more out of your experience than just classes. I can honestly say that I learned more in my time at A&M that will help me most as a military officer from the moments not in class. You want to be challenged and pushed in all aspects of your experience, and as a crossfitter I am sure that is something you look for. I know cadets at both academies and one of my closest friends is actually at the USAFA as a senior now, that being said from all I know you are going to be pushed harder and more often at the Naval Academy and in my personal opinion that is what will help you become a better person, soldier, officer, and crossfitter. I gurantee you that you learn more about yourself and who you truly are when you are being pushed as hard as you can and the Naval Academy will in my personal opinon be able to push you that much farther. Granted these are just my own views and there is no doubt that both institutions have produced exceptional officers in their time.

And being the good Ag that I am I have to throw in there that "there were 20,223 Aggies served in WWII, of these 14,123 served as officers, more than any other academy including the combined totals of the United States Military Academy and Naval Academy".

Thanks and Gig 'em,
Drew

My lady Lysa thinks that she is going to kick my @ss on tomorrow's WOD.... I'm going to crush that little girl....

If you guys only knew how tough it is to beat Lysa at anything :>)

Have Fun, Train Hard,

Billy

Clayton,
It was 6 years ago that I was in your exact position. I decided to go to the Naval Academy and never once looked back. On top of that I was an Aero Engineer at the Academy. Obviously #31 cadet missed the boat somewhere. Looking back on the senior project funded by a few three lettered organizations I can tell you without a doubt that the quality of product produced was one million times better coming from the Navy.

If you are looking for choices Navy is where it is at. It was one of the biggest reasons I picked Navy. I went in knowing I wanted to fly, but after 4 years I found that I had an even bigger love, the Marine Corps. I would have never had a choice at AF. To me if you don't get pilot you will be sitting on your ass. I'm taking it that as a Crossfitter thats not your style. Navy offers so many career possibilities that all include their own challenges.

To top it all off, Annapolis is an amazing town. You may not appreciate it while you are at the Academy, but trust me you will later. It's one of my favorite places now. Can't beat being on the water and only 30 min from both DC and Baltimore.

Good luck to you. Semper Fi!

8 rounds as rx'd

first day back from a weeklong stomach flu. i lost 7 lbs during it, and a whole lot of strength. gonna have to bust my balls the next couple of weeks to get it back.

the L pull ups were killer

Finally caught up with the WOD did 5km today 23:34 PR felt amazing man CF rocks I have almost got my husband convinced to start...

Will be lots of subbing for this one - darn.

Way to go Mads!! It was wonderful hanging out with you and training with you and your famous rock n roll friend Michael - (the Anderson twins) Im proud of your accomplishment in the states - back to Sweden with the great news!!

#12 Josh
I would like to know the basis on your advice to Clayton,Im sure you have some splendid ideas on how this young man should change the direction his life is taking,Please ,do tell.

Just did the gymanstics cert over the weekend.
F'ing awesome. Jeff Tucker is squared away.
Definitely wirth doing!

Billy,

Good luck brother. I'm rooting for you! (But I'm putting $20 on the dame.)

11 rounds as rx'd

L pull-ups were killer...

nice i cant wait. i think im gonna be making up the 5k today too.

Can't do L-pullups at all, I've tried numerous times...Never managed to hold a handstand to do HSPUs either. I don't know what to do. I might just run the 5k I missed.

#9
Clayton, first off, congrats on both acceptances. I did AF ROTC and am now a 2nd lt in pilot training right now. pretty much everyone i've talked to says that the air force has higher quality of living. and if you want to be a pilot go to the air force academy. both schools will kick your ass, especially the first year.
"To me if you don't get pilot you will be sitting on your ass" #36
honestly, i kinda have to agree. i see many out of shape people. but you dont have to be one of them. there's is some special ops in the air force. most of our jobs are pretty intellectual i.e. the most sought after job 2nd to pilot was intel.
both academies are good choices that you learn and grow a lot from.

I am an ordinary office worker. I started doing CrossFit main page WOD on Nov 2008. I attended the CrossFit certification on 3/7 – 3/8 at Rogue Fitness in Columbus Ohio. I’ll summarize my experience for the benefit of any who may be similarly and considering attending a Level 1 certification.

Executive Summary:
The CrossFit certification was well worth it. The trainers/coaches are extremely knowledgeable. On every movement covered, my technique improved. I will be more able to help my training partners with their technique. The least valuable portions of the certification for me were general theory lectures. The most valuable were the skills/movement clinics. The entire community of CrossFit athletes and trainers at the seminar were supportive, fun, and welcoming in every respect. Rogue Fitness gym is a great facility well suited to host a certification (with good deals on equipment too).

Details

Prior to the certification:

My main goal in being certified was to receive coaching on proper mechanics of lifts and movements. Previously, I self trained using the CrossFit journal and videos but had not been to a CrossFit gym or received any coaching other than from training partners (similarly experienced).

A couple weeks prior to the certification, I received a 94 page pdf called the “CrossFit Manual version 3.” As best as I can tell, it is a compilation of articles from CrossFit Journal. Articles included: “Understanding CrossFit”, “Foundations”, “What is Fitness?”, Movements: “Squat Clinic”, “The Overhead Squat”, “Shoulder Press, Push Press, Push Jerk”, “The Dead Lift”, “Medicine Ball Cleans”, “The Glute-Ham Developer Sit Up”, “Nutrition”, “Programming and Scaling”, “Training and Coaching” There may be material in the manual not on the Journal (I didn’t double check all of them).

I studied the whole manual, including taking notes prior to the certification. I spent about 8 hours in study time. The articles on theory were easier to study on my own than the articles on movements.

Overview of how the certification is structured.

The two days of certifications consist of three basic elements: general theory lectures, movement clinics, and work outs. Theory lectures are classroom style with whiteboard and include questions / answers. The trainers doing the lecture all did a good job keeping us participants engaged and involved. Each movement clinic consists of a short lecture with a trainer modeling movements and faults. After the movement lecture, we break into five small groups of about 10 athletes with one trainer/coach per group. In the small group you drill the movements just covered in the lecture in progression. In every case this was hugely beneficial to me. Throughout the certification, each small group worked with each of the trainers. This exposed us to multiple training styles. Observing how these master trainers work was beneficial to me, even though I have no plan to ever be a professional trainer myself. It will help me help out my training partners who I work out with regularly. Movement drills exposed so many faults in my movements. I can only hope to remember half of the tips and cues I got. At times, I was asked to come into the center of the group so that other athletes could watch my movements and find the faults. At other times, other athletes are in the center, and I got to try to identify faults or tips to help them improve. Both cases provided great learning opportunities.

Day One:

Introduction
Andy gave us an overview of what to expect, but specifically didn’t tell us when the work out would be. (At this point, I was already thinking about the workout and a little nervous about it but didn’t have the guts to ask when it would be.) After the squat clinic, we went straight into our first movement clinic.

Squat Clinic
We covered air squat, front squat, and overhead squat. The lecture, modeling and practice at the front squat rack was really valuable. I’m not sure I could have ever gotten it from just reading / videos.

After the squat clinic, we did “bottom to bottom” tabata squats. The rest interval in this tabat is at the bottom. My legs never fully recovered from that even by the end of the clinic.

This brought us to about 10:30 on the first day. Next was a theory lecture “What is CrossFit.” This, like all the theory lectures were very well done, entertaining, and did contain some new information not in the preparation materials. However, they are to a great degree review / redundant considering the amount of time I had spent preparing.

Then we had lunch. During lunch, we got the opportunity to watch the filming of two CrossFit competitions. One was a team competition between Rogue Fitness and another gym (whose name I don’t recall). I believe each team had four people. The event max snatch and wall balls reps in twenty minutes. Each rep counted as a point. The teams were allowed how to partition work however they liked. It was exciting and made me want to attend the CrossFit games as an observer. The second competition was an individual competition among four women. I didn’t catch all the competitors names, they included Katie, the 2008 crossfit games winner as well as Jolie, one of the certification trainer/coaches. The event was rounds of handstand pushups, pull ups, deadlifts, and box jumps for time. Again, it was an amazing display of athleticism.

After lunch we had another theory lecture, “What is Fitness?”

After the lecture, we had a movement clinic, Presses.

Press Clinic
Great clinic. It covered the progressions: shoulder press, push press, push jerk. Push Jerks are more complicated than I thought.

After press clinic we went straight into Lift Clinic.

Lift Clinic
Also great. Covered dead lift, sumo deadlift high pull, and clean and jerk (done on medicine ball). I got a ton out of this. Starting with the “Low Skill” lift of dead lifting. I was shocked by how wrong my deadlift was. I didn’t even have a proper setup. A fellow athlete expressed to me similar surprise about their own deadlift. He said to me, “I’ve been a personal trainer for years, I’ve been doing CrossFit for years and I just learned today that I’ve never done a deadlift. I was doing something else. I learned to deadlift in a gym at some point from someone that learned deadlift from someone else that learned from someone else.” I will be going home to practice my deadlift form over and over and over. Sufficed to say that it only got worse (or better?) from there. I picked up many things on sumo deadlift high pull. Finally, the medicine ball clean and jerk was a great drill. I bought a dynamax ball to take home so I could practice this every day until I can nail it. The progression lessons are really good and helped me get the feel for this lift. Previously, I did the clean and jerk every time it came up in a WOD. I usually dreaded those workouts. Now I’m looking forward to it.

After the lift clinic we did a work out. You may have heard that if you go to the level 1 certifiation, you’ll do “Fran” and “Fight Gone Bad”. Well, as Andy said, “That #$@$ ends here”. Our work out was 6 rounds of: max reps thrusters for 30 seconds, rest 15 seconds, max reps pull ups for 30 seconds. Obviously similar to Fran, but pretty interesting in how different it felt. Two people worked out at a time alternating between pull up and thruster with a third person keeping tally. This added a friendly rivalry / comradely to the work out.

After the work out they broke out beers and we all had a chance to socialize. I stuck around to the end. The Rogue Fitness staff was there and I peppered them with all kinds of questions about everything from butterfly kips to their equipment. You will have a chance to meet all kinds of interesting people at a CrossFit certification.

Day Two:

Day two started an hour early (8am) with a bonus rowing clinic from a representative of Concept 2. This was not a sales pitch by any means. He really did just teach us how to row better. He also participated in the entire certification course himself so this was a great bonus for us.

Row Clinic
I should have already known that rowing is not just a matter of pulling the handle back. There is a ton of mechanics involved in rowing efficiently (Duh). But somehow I hadn’t really thought about it before. A few great things I learned were that the core to extremity rule applies (as it always does). Pull with legs first then shoulders, then arms. Second, you should push your hands back to full extension before contracting your legs. Last, “nothing good happens above 8”. Elite rowers row with the lowest tension. Lower tension rewards people with very fast pulls. Power output is equal on any setting.

After the row clinic we had a general question and answer session about anything we covered the previous day. This somehow got onto a pretty interesting conversation about US Military politics and workout facilities.

After question and answer session came the theory discussion of Technique and Intensity. This was the most interesting theory lecture to me because it wasn’t covered in the reading materials in depth. In short, learn mechanics, perform them consistently (this takes practice). When you’ve got that down, you should dial up the intensity so your training lives on the border of intensity and proper form and technique. You can’t continue to make progress without pushing this border.

After the lecture, we went onto movement clinics of the two most complicated movements from the previous day, push jerk and medicine ball clean and jerk. This again was incredibly useful to me. It reinforced a lot of what I had learned. I had already noticeably improved.

After the Push Jerk / Clean & Jerk clinic, we came back for a lecture on nutrition. Interesting things from this lecture that are not in the reading material was that after you do a 30 day hard zone diet, you can pull back the discipline and give yourself one or two “off zone days” per week where you can eat anything you want (and should). The idea is that this makes it easier to stay on the zone long term and you still get 80% of the benefit.

That brought us to around 11:30 and the day two workout.

Our Day Two work out was 750 meter row, 25 push presses (scaled 45 – 75lbs) 25 medicine ball cleans & jerks (scaled 6lbs – 20lbs), 25 abmat situps, 25 deadlifts (scaled 45lbs – 185lbs), 25 box jumps (20 – 36 inches), 25 pushups, 50 squats. Best times (not mine) were in the 11:30 area. The work out was done in a line with people spaced five minutes apart. The support, encouragement, cheering on that took place during the workout was terrific. This is probably common at CrossFit gyms, but it was pretty new to me and it was really a great way to workout. It was not at all threatening or intimidating (in the sense that people would look down on you). That said, the top athletes had plenty of peers to push them forward in a competitive effort.

After the workout we had lunch. It was a good chance for more socializing with fellow crossfitters. It was a very diverse group. Military, police, firefighting, trainers, former nascar pit crew, boxers and many others with lots of opportunity for interesting conversation.

After lunch we had a movement lecture on GHD machines, hip extension, back extension, back/hip extension and GHD situp. One really important thing I learned hear is that back extension / hip-back extension should never be done for time. It has to be slow and deliberate. So, don’t race through these when they come up in timed WODs.

After the GHD movement lecture we broke into four groups for 15 minute practice sessions on: kipping, muscle ups, snatch, and GHD/abmat. These were each a bit rushed due to the time. I still got a lot out of the muscle up and GHD/abmat sessions. The snatch was ridiculously rushed considering the material to cover. Still, we got to do some drills – I can imagine that being a fun lift if properly trained. I also could have used more time on the kipping drills. Though, one problem I had in practicing kipping was that my grip was pretty torn up from the day one workout and subsequent kipping practice I did at the end of day one. So, I suggest that you try to keep your grip as healthy as possible so you can get the most out of the kipping practice clinic. I would have preferred more time spent here (even at the cost of some general theory lecture time).

After the four mini-clinics, we then had a lecture on WOD programming. Again, this was pretty well covered in the reading materials. One important discussion that did come up was how to pair exercises together. The key is not to think about exercises as muscle groups targeted, but rather as functional movements groups. For instance, both dead lift and squat hit your legs, but they are completely different functional movements.

That was the end of the certification. In conclusion, the CrossFit level one certification worked well for me. One of the answers to the first question during the Squat clinic stuck with me. The question was, “What should I do to improve my ability to get my arms behind by head at the bottom of an overhead squat.” The answer was, “Get a better coach”. At that point in the lecture, I was thinking “Come on, help the guy out. Tell him to do shoulder dislocates or something.” But even by the first movement drills on squats I understood how right he was. With the right coach giving the right cues, you can get your body to do things you never thought you could. I came into this certification self taught, and it turned out I had a pretty terrible teacher. I now have enough material to drill on myself with to last months, if not longer. There was so much good information covered I can definitely say that I now have forgotten more about CrossFit (and CrossFit movements) than the sum total of my knowledge before I started the certification.

Before I took the certification, I wondered whether I should worry that quality would vary from location to location. In fact, this is not the case. The certifications are taught by a combination of elite trainers from all over (including CrossFit headquarters). I also wondered if I would be up to the physical rigors. This was not an issue for me, nor did I notice that it was a problem for anyone else. Of course it was intense (it’s CrossFit) but workouts scale and there was plenty of rest built into the schedule. (That said, bottom to bottom tabata squats are brutal).

Finally, thanks to all the trainers/coaches of the certification. There were several instances where I was off practicing a movement on my own during a break and a trainer or Rouge Fitness staff member noticed, took interest gave me coaching just because I was practicing. As an athlete it is very apparent when a coach truly cares about your performance. Thanks also to Rogue Fitness for hosting a great certification.

I hope this helps anyone similar situated to me to decide if the CrossFit level one certification is right for you. One final tip, if at all possible, bring a training partner with you. This certification can make you a better training partner and you will benefit when you go back home if your training partner comes to learn with you.

In reference to the LEVEL 1 CERT @ ROGUE (aka Best Weekend of My Life):

I'm not sure where to even start to be honest! There aren't enough good things I could say about the material covered, the practical application, and the staff involved (which included Tony "The Oracle" Budding, Andy Stumpf, Jolie Gentry, Jon Gilson, Jimi Letchford, and Joe DeGain).
I couldn't have asked for better! All the instructors were top notch! Which really isn't doing them justice. Each one has their own clear cut personality, but they meld incredibly well with the content as a whole. You truly get nothing but the best from each instructor and their given topic of discussion. It's just as enjoyable getting to interact with them one-on-one and delve a little further into their unique personalities and experiences as well.
For the record, we did NOT do Fran or Fight Gone Bad. In fact, I considered the death child of Tony and Andy's conception to be far worse than either personally.
Of course being Crossfit, everything is like family. It's the only time I ever feel immediately comfortable being around a large group of new people. To all my fellow new Level 1 Certified Crossfitters: It was a pleasure to take on the experience with you and get to know a handful of you! Hopefully our paths will cross again in the near future!
Also have to mention and thank Rogue for hosting and supplying the cert with all it's great stuff. I'll be making a large purchase in the not so far off future soon that's for certain.
Other than that, I GOT MY FIRST MUSCLE UP! :)

Side notes:
Jolie: I really did take a bath, and it was excellent (no candles)

Tony/Andy: Tonight is now cheat night. Pizza and cookie dough coldstone ice cream (but no beer) and sleep immediately after in your honor!

Uh, yeah, post #47 is pretty long. Is there aclift's notes version?

6 rounds and HSPU and 6 L Pull ups (they were hard)

Comment #47 - Posted by: Michael Kloster

Michael, that's an incredibly detailed and generaous post on behalf of your fellow CFers, nice work, and thanks. Paul

#10 jakers
I was looking for him everywhere but couldn't find him! I was even lurking at nametags probably looking like a creeper to no avail lol. Dang it! I tried!

#15 Playoff Beard
Thanks but at that precise moment I'm sure I have looked better! lol

#24 fat tony
Man I tried my best, it's a whole new world training with everyone! Let alone being coached simultaneously by the best!

#25 Rookie
Absolutely LOVED it, best experience i've ever had thus far!

#32 Herm
Thank you sir! How has your recovery been? I have a lot of catching up to do around here!
And HECK YES i'm going to the Games! I'd walk there if i had to. And so long as i'm invited, I will gladly party with the best of ya!

clayton,

Good luck with your choice. Personally i went to the naval academy and dropped out... Couldn't get passed the BS of taking orders. I had the same choice as you do. Let me tell you something... you are going to be away from girls for 4 years... Go the NROTC route and still get laid and party!!!!

Oh btw if you must go to the academies then go NAVY, it gives you more options and I believe it to be more hell than Air Force, since that's what going to the academies is all about. Also, I have friends in all walks of military life. Most got out as soon as they could and all have decent jobs.

#9 Clayton

I was a squid for 4 years on an aircraft carrier...i was enlisted but i have to say go navy, tons of oppurtunities in many different fields...and also after the naval academy you have a choice of 2 different branches as Marine officers come from the naval academy, so definitely more over all oppurtunity

New to crossfit. I'm not sure what to expect but I'm shooting for the teens. Thinking anywhere from 13 to 15??

Been reading up on this crossfit business for a little while and decided why not give it a shot?

I started last week and so far have been following the workouts as rx... Only gripe so far is that I havent felt as if I've been exerting as much energy or getting as good as a workout as I would doing a more standard body building type weight routine. Do some folks augment the WOD with other workouts/running? It seems that if you're trying to get to the next level, you're going to need to do some extra work... At least I felt that way until today, and afterwards I was pretty torched...

Got 3x as rxd, but from 4-9 I had to sub in with tucked knee pull ups, as suggested by Erik in # 27... also followed up with the hanging L's... That position is definitely difficult

Thanks for the advice, keep grindin

Clayton,
Make your decision based on the mission. I am an Air Force Officer and would only speak highly of it. If flying off of carriers is your dream, then pursue that in the Navy. If any aircraft will do, then go Air Force, we have the most. However, don't join the Air Force if you think it is the "easiest" or you will be gone less. I deploy on a 1 to 1 dwell, meaning 6months on 6months off. It's hard on the family, but you will get that with any of the services. I love what I do and would never change a thing. Just remember, those Navy folks would tell you the earth is 70% covered in water, but don't forget that it is 100% covered in air.

RE: Comment #47 Michael Kloster

Thanks so much for your in-depth review of the Level 1 Cert! I read every word of it and found it very useful! I'll be attending the Level 1 Cert at Aromas this next weekend and have been wondering exactly what to expect. I had heard rumors about Fran and Fight Gone Bad, not that I'm not looking forward to that (I would be), but it's good to hear that it is likely to be something different.

One question, I know you said you studied (and apparently printed out) the manual before attending. I've looked over it and plan to study it much more in depth before attending this next weekend. Do they provide it for you at the Cert? I am wondering if I should go ahead and print it out anyway.

Thanks again!

#56 "Cult"
Some of us only do the WOD, some almost always do a little something extra. No matter where you're getting your workouts from, you always have the option of taking it a little easier or doing a little extra. Many people like to do 100 day challenges that work on a "weak point" where they do, for example, 100 burpees for 100 days. Also there is the Crossfit Endurance website which posts workouts that supplement the WOD. My personal favorite addition is 5 rounds for time Deadlift 250 lb 5 reps/ 10 burpees for time work-out. Basically, just like any other workout, if you feel like doing some extra, go for it. Just make sure that you are really doing the WOD as rx'd, it should be pretty much a max effort everytime. Crossfit is all about functionality both in exercises and program, that's why a lot of the workouts are so quick. It's not necessarily necessary to spend an hour or more a day "sculpting the guns" to get the best results. If you really want results, practice intensity over volume. Hopefully I answered some of your question.
Jon Davila, a former Ex Physiology Major/Current Nursing Student

Freddy, Nicole,
Boz, and Todd!

Had a Blast at the Level 2 Cert this weekend! Freddy, thank you for the most excellent hospitality at CrossFit One World.

The Level 2 Certification is hands down the best CrossFit Experience that I've had to date. Why? Because the commitment by the Trainers/Assessors to the absolute HIGHEST standards of excellence are unwavering.

Tips for prospective Level 2 Candidates.

1. Know your progressions, points of performance, faults, and remedies cold.
2. Be very very comfortable talking to a group.
3. Get people moving quickly!
4. Be able to see multiple lines of action occurring in your group at once.
5. Be relentless in your quest to find faults and CORRECT them for the benefit of your group.
6. Watch as many fault videos on the main site as possible.
7. Walk in the door on Saturday with the mindset that it is not about a piece of paper, it is about learning how to perfect your training style. I say this because only 1 of us passed, and it wasn't me. Better than any piece of paper was the debrief by the top trainers CrossFit has to offer.
6. Be relentless in your discovery of faults

Freddy, Nicole,
Boz, and Todd!

Had a Blast at the Level 2 Cert this weekend! Freddy, thank you for the most excellent hospitality at CrossFit One World.

The Level 2 Certification is hands down the best CrossFit Experience that I've had to date. Why? Because the commitment by the Trainers/Assessors to the absolute HIGHEST standards of excellence are unwavering.

Tips for prospective Level 2 Candidates.

1. Know your progressions, points of performance, faults, and remedies cold.
2. Be very very comfortable talking to a group.
3. Get people moving quickly!
4. Be able to see multiple lines of action occurring in your group at once.
5. Be relentless in your quest to find faults and CORRECT them for the benefit of your group.
6. Watch as many fault videos on the main site as possible.
7. Walk in the door on Saturday with the mindset that it is not about a piece of paper, it is about learning how to perfect your training style. I say this because only 1 of us passed, and it wasn't me. Better than any piece of paper was the debrief by the top trainers CrossFit has to offer.
6. Be relentless in your discovery of faults

8 rounds

10 rounds. Suck at HSPU, used a squat rack to keep my feet up. Almost like super elevated pushups, but I tried to focus on vertical movement. Also, did the first 7 rounds of L PUs with no break, so I was proud of that. Spent most time b/w events and getting on and off of HSPU. Good push.

10 rounds - put my feet up on a pool table, jumping towel pullups.

@10 Clayton:

I am an 05 West Point Grad. As far as which academy to go to, I think the choice is similar to the ROTC vs. Academy route. One route gives you much easier and more rewarding (USAFA, easier non-academic life, less discipline) and the other is a little harder, but contains more long term rewards (USNA, more discipline, but many more opportunities post graduation).

Regardless of your choice, just be true to yourself b/c you are the only one that has to go through it all.

Overall,

33/M/6'00"/200 Kuwait

7 rounds. Subbed L Chin-ups for Pull-ups. For some reason, I can't get any better at pull-ups. I can do about 25 straight kipping, maybe 15 straight dead hang but can't seem to break that barrier. I have added some additional weighted pull-ups so we shall see what happens.

Oh, and a side note....If anyone feels the need to correct my grammar, I couldn't care less what you think. This isn't English class nor am I submitting my comments for your approval, so keep it to yourself, thanks.

#9 Hey man I just got out of the Navy. The quality of life depends on what kind of ship you are on the bigger the ship the better the quality of life. I spent 5 years on a destroyer(a small boy) and my friend is still in and he has been on a carrier and he loves it. I personally would recommend the airforce. Knowing what I know now and if I had it to do all over again I would definantly do the Air Force. I had the opportunity to see what the midshipmen at the academy go through firsthand as I was stationed at the acadamey for 2 years and it appears to be pretty rigorus fro four years. But I have heard that the opportunities are there down the road. Like # 65 said but true to yourself it all in what you want. Thanks for pursuing serving your country!! good luck

Scaled to BrandX Porch (AMRAP in 20: 3/6/9)

13 rounds, 3 HSPU progressions, 4 tuck pull-ups.

F/33/62kg

I did the 2008 Crossfit Games Wods this weekend so I'm taking today off...

I started xfit in May last year and did the games Wods in July when they came up as the wod that day so I've put all of the times from July in as a (embarrassing) comparison...

Saturday:

WOD 1
Fran (chest to bar)
21/15/9 of:

42.5kg/95lb thruster
pull up (chest to bar)

Time: 8.17 pb for chest to bar fran
Time in July: 10.51

WOD 2
dead lift/ burpee wod

5 rounds of:
5 x 122.5kg/275lb dead lift
10x burpee

Time: 5.37 new pb
Time in July: 17.12

WOD 3
Run 750m hill or 1500m on flat.
I ran 1600m (1 mile)

Time 5.36 new pb
Time in July: 7.23 (I did 1500)

Saturday all in time: 19.30
Time in July: 35.26

Sunday

30 x 155lb/70kg squat, clean & Jerk

Time: 10.49 new pb
Time in July: 37.14 (that was the first time I had ever attempted that weight)

All in time for 2 days: 30.19
Time in July: 72.40

#47, Michael, thanks for giving your testimony and a great breakdown for cert 1. It really wets the appetite for what's to come! 3,2,1, Go!

8 rounds + 5 HSPU + 6 L Pullups

Im an AF Lt and the lifestyle suits my family just fine. The AF definately spends more on quality of life issues, but your actual quality of life is totally dependent on you and your family. You can be in the crappiest place on earth and still be happy if you make the best of it.

Deployment length and frequency will be determined more by the airframe you fly and what conflicts we are involved with than the service, (heavies almost always fly more than fighters).

Also look into other careers that interest you in both services. There are a lot of would be pilots in the military who've been medically dequaled late in the game, washed out or quit pilot training, or came in at the wrong time and couldn't get a pilot slot. On that note don't do anything stupid to limit your chance of flying; i.e dui/mip and whatnot.

Congrats on having the chance to choose and goodluck.

as rx'd: 12 rounds

I would like to echo the sentiments of Erik @ Crossfit San Elijo concerning the Level 2 Cert. It was a great time. Thank you Freddie, Adrian, Nicole and Todd. You guys are masters of your domain and it shows.

I would like to add a couple of more things to Erik's tips for the level 2,
7. Have a game plan. Make a mental checklist of everything from progressions, to proper mechanics and corrections to faults. Don't ever deviate from your checklist, or you will miss something.
8. Have fun.

Also, the collective experience of those attending the cert was equally as satisfying. I am fortunate to have met all of you!

Rick

8 & 2/3 rounds

6 rounds (slow on L-pull-ups)
5K - 19:28

8 rounds

Thanks to the Crossfit Instructors for putting together a great level 1 cert in Hattiesburg. So much information packed into two days, reinforced by seemingly endless repetitions to ensure strict adherence to proper form. Thanks also to Crossfit Hattiesburg for hosting this event. And last, but not least, thanks to the Mississippi Army National Guard for not only allowing me to attend but for the funding of the same. I hope to be able to repay by passing on what I’ve learned to others in my unit.
If you’re reading this and considering attending a level 1 certification then take my word for it, you will be so glad you did! You will be sore……..but glad!
Parish

Post #47 - Michael Kloster
Thank you very much for the detailed post. I soaked up every word. I am heading to a L1 in May and have taken part in a debate on the boards about the relative worth of it. Appreciate the time you took to post your experience. -Julie

M/33/155/5´9"

11 rounds and 3 HSPUs

(L-pullups really slowed me down).

First things first, all those people who said you always will do "Fran" and "Fight Gone Bad" at the Certs, you're dead wrong. That officially ended, it's over, good luck trying to prepare for a workout you know is coming. Now you truly have to prepare for the unexpected.

Second, for those garage warriors who like me were doing it on their own, your form isn't as good as you thought it was. get to the cert, the training staff and the other participants, will help you with your form, and your pruductivity will increase guaranteed.

Lastly, Crossfit Freeking Rocks, Nuff Said. Now time to ice since there is only one day off until back to hitting the WODs with better mechanics, technique, and intensity.

9 rounds as rx'd
P.s.
Clayton go Air Force. Best Experience of my life.
Bases:
Denver Colorado
Rammstein, GE
Incirlik Turkey
Panama City, FL
TDY to Sardinia

Visited the world in a few short years.

13 rounds + 5 HSPU

Jakers hahaha I love it one round! you and me both! lol Those dang L-pull ups get ya every time!!

Saturdays as r'xd...19:42!! not to shabby for first of the season, however; I would have had a faster time if I was hood sliding like BO-duke when a two cars at two different times pulled out from a side street and tired to run over!

Next time will be a sub 19!

S'more, herm, jay, playoff beard, Eric, Rookie hope your all doing well!

as rx'd 10 rounds + 3 HSPUs

150 5'7.5" 34 yom(nice having rest day on b-day)

as rx'd- 16rds + 5hspu + 10 L pu's

nose to ground and full ext hspu
chin over bar l-pus
full ext lunges

41/m/176cm/71kg

over rx'd (used 12kg kettlebell for overhead walking lunges)

7 rounds

HSPUs (against wall, head to floor) are the limiting (and time consuming) factor. Only the first round went unbroken, than 3/2 and after that all other rounds only 2/1/1/1, some reps only negatives.
L-pull-ups went unbroken for 3 rounds, walking lunges, even weighted, still felt relatively easy.

26/m/177cm/80kg

14 rnds as rx'd

m/29/6'1/191

as rx'd

10 rounds

m/32/180

13 rounds even

Male/27yrs/6'0"/176lbs

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

14 Rounds Rx'd (+5 HSPU, +5 L Pull-ups)

L Pull-ups Sucked.

M/41/5'6"/167

7 complete rounds plus

5 Handstand PUs
6 L-Shape Pull-Ups

Comment #58 - Posted by: Karl

We didn't receive printouts of the manual so I suggest printing it out and brining it yourself. Also bring a notepad or clipboard that you can write on. We sat in folding chairs (not chair-desks). If that is the same set up, you'll benefit from having something firm to take notes on.

*Possible FRAT posting*

I started seriously Crossfitting at the beginning of '09

About two years ago I decided I'd try and get fit after neglecting my health and body basically since my mid-teens. I thought that to do this I would take up LSD running and eventually wound up with fairly hideous IT band syndrome and the searing knee pain that ensued.

The inability to LSD train eventually (albeit slowly) led me to look for a high intensity alternative and thus I came upon Crossfit.

Today I did the 5K run and actually ran the whole way through for the first time since that first ITB issue. I actually started to feel knee pain about half way through but I still managed to push my way through for a time of about 25mins..Stupid maybe, but it felt good to be able to do it and at a reasonable time (by my standards)

I have an enormous way to go in getting many other WOD's as Rx'd (strength, technique etc..) but without the brutal metcons and max effort lifting and the effect they have had on me physically AND mentally I don't think I would have pushed through in the past..

Just wanted to share and say a big thanks to Coach and all those that post. I'm a bit of a stalker here, read everyday but rarely post.

Had to share, so thanks again,

Adrian

13 rounds with self assisted hspu

M/48/190
Not a good day. Sleepless night, but cranked it out.
10 Rounds

Scaled:
5 HSPUs- piked off bench
10 PU- with band, feet in, but knees to chest
15 Walking Lunges
10 rounds plus 5 HSPUs, 10PUs

Going back to teach yoga tonight..
Eric- my baby bro, love you to bits and so happy for you! You've got me all fired up for my L1 this weekend :)

Rookie- so you're knee is back? Good news!
Herm- how was your lost weekend with Cookie :) AMRAP? LOL
Carrie McG- c'mon girlfriend, lemme see some numbers
Jennifer- hi doll, big hugs. LOVED your paper. Impressive. Keep that pretty chin up.
Allie- Post surf/nap, I want a full report! And you never told me if you tried any of my recipes. The spinach/ricotta sole was...messy. But good :)

8 rounds as rx'd

M/30/199/6'

2k Row (8:04)
CFWU (-pull ups, -dips)

Mods:
5 push ups
10 pull ups (70lb assist)
15 walking lunges

15 min AMRAP
5 rounds even

12 rounds as rx'd.

CFE WOD at 530AM

Rowed about 230m every minute for the 12 rounds with the rower on 10.

Main site and OLY practice this afternoon

m/31/5'9"/167

assisted hspu

8 rds + 5 hspu + 6 L pull-ups

as rx'd

7 rds + 5 HSPU

7 rounds
felt really tired, I still haven't adjusted to daylight savings yet.

10 rds + 5 hspu + 7 LPU

M/ 35/ 130 lbs/ 5'-6"
As required: 11 rounds
L-pullups were the ones that started to zap my energy.. I did a lot of extra work on the Thrusters and Pullups two days ago, so I think that's why I was a little sluggish.. good workout. Handstand pushups felt really good today.

7 rounds. Didn't really push today. Refocus for tomorrow.

God is Good, All the Time

clayton,

I am an army officer currently training to be a uh60 pilot (crossfit and flight school are a match made in heaven).

I received a ROTC commission and couldn't have been happier. Tons of my peers who went to Westpoint had a pretty crappy 4 years and ended up at the same place while I trained hard and lived the college life. However, some people loved the academy and wouldn't trade if for the world.

Long story short, be sure to check out some ROTC programs. I think (totally biased) it is a great experience. Not knocking the academies...just check out all your options.

8 rounds as Rx'd

Chuck, Jelli, Mike, and Paul... thanks so much for some awesome training! I cant wait to get my "swell" on, of what we learned so much about, in regards to intensity.... haha. You guys were awesome and brought really different approaches to teaching and how we were able to learn the material. I feel good having been a part of creating a hero work out for Chris, El Guapo. I cant wait to go through it... when my legs feel better!

And to Clayton... I would go Airforce... I mean, their reputation precedes them for a reason... in my opinion, they take better care of their people. Or just go to college....

Thanks Hattiesburg Crossfit!!!

4 ROUNDS !!!! The hand stand PU's suck a@@

31/M/190

One of these days I'm going to be able to do a true HSPU, until then using the smith machine bar to assist.

Very few true L-Pullups

8 Rounds plus HSPU's plus 3 PU's - better than last time.

M/47/6'/183

10 Rounds + 5 additional HSPU

9 Rounds + 5 HSPU's

#18 Chris -

Thanks for the suggestions!

First Day of Crossfit, looking forward to it!

9 rds

bw 165

hspu assisted
subbed dead hang pull ups for l-pull ups

13 rounds

'....and I would do handstands for you'
-'Bruises' by Chairlift

As rx'd...

10 rounds + the HSPU + the LSits + 8 Lunges.

Rhabdo
BW : 165

13 rounds + 5 hspu and 8 L pullups

To all my fellow crossfitters,

By now many of you have heard of the tragic shooting of Dr. Fred Winters, Senior Pastor, of First Baptist Church Maryville, in Maryville, IL. This is the church of which I am a member and also a deacon. At this time we as a congregation are coveting your prayers. Please pray for Fred’s wife Cindy, and their two daughters, Alyssa and Cassidy. I can’t imagine how they are feeling right now. Also be in prayer for the Deacon Body, the Ministerial Staff, and other leaders of our church as we are meeting this evening to decide how to best move forward.

While many questions are still unanswered, and many may remain unanswered this side of eternity, we are sure of this: while the forces of darkness may have won this battle, we know who wins the war, at that is Jesus Christ.

Pastor Fred ended every sermon with an invitation, an invitation for a saving relationship with Jesus Christ. He would say that it is easy as “A-B-C”. A – admit you are a sinner and repent of those sins, B – believe that Jesus is the Son of God and that He was raised from the dead, and C – commit your life to serving Him.

If any of you would like to know more about having a personal relationship with Jesus Christ, please do not hesitate to contact me. If there is one thing I learned yesterday, it is that life is short, it is precious, and none of us know when our time here will end. Please do not delay in making the greatest decision of your life.

I know this site and community is primarily for physical exercise, but I am asking now that you exercise your mind and your spirit.

Thank you all for your prayers and support.

In Christ,

Eric

F/38/5'6"/140

HSPU to stack of 5 boards (ea 1" thick)--not full ROM, a band assist plan would be better; kipping pull-ups

10 rnds + 5 HSPU

M/41/5'11"/190

HSPU to 5 boards for 1st 2 rnds, then to 4 boards for remainder; "regular" pull-ups

9 rnds + 5 HSPU + 8 pull-ups

M 42, 168

As rx'd 13 rounds & 2 hspu's

Clayton,

Everyone here is biased towards their branch of service. I'm a Marine Corps Aviator. If you want a different way to look at things just ask yourself, why I am joining the military? Be honest. For benefits? Travel? Money? Experience? To get women that like guys in uniform? To fight? Help others? I've had the experience of training with all branches of service and you know which guys joined for what reason. Each type generally lands in a particular service. Also, each branch has their unique philosophy. You can look up the branch’s mission to see if it fits your personality and philosophy. Take it one step further and look up each airframe’s mission to who uses each aircraft and for what. It is going to come down to what you want and what fits your goals. If you have questions about the Marines or flight training let me know.

First time ever doing L-pullupps in a wod or otherwise. Were the limiting factor in this workout by far

9 rounds+5+7 as rxd'

C: 6 rds plus 5 HSPU

B: 7 rds

CFWU x 3, lite on pullups as plenty of those in WOD, otherwise std.

9 rds

HSPUs with feet elevated on bar on squat rack ~ 45"
L pullups, rd one unbroken, then settled into 5-3-2 reps
Lunges as prescribed (rest)

Thought I would see plus 10 but not to be.

Clayton, Navy C2 Greyhound Pilots land on the carrier and never have to live on the ship...They do 6-8 month deployments living on land...Its an awesome deal. I would still go Airforce

Used 6# weighted vest for this WOD.

12 rds + 5 HSPU

Round 1,3,5,7,9,11 sub'd kipping pull-ups for L-Pullups. Pull-ups feel strong. I am still having a hard time hanging on to the bar with a bad finger.

Round 2,4,6,8,10,12 sub'd GHD Situps for L-Pullups. Left ring finger still swollen and hurting so I just wanted to give it a rest between round.

10 rounds as rx'd

As Rx'd

7 rds....

#47 Michael

Thanks for that post!! It made me even more excited about my level 1 this weekend!!!

as rx'd
8 rounds
I enjoyed this. I enjoy all the bench monkeys looking impressed when they see me doing l pull ups and HSPUs in paticular.

m/26/6'1"/183

As Rx'd:

6 Rounds

First time I was able to bust out consecutive HSPUs. Still had to go down to single reps after first few.

13 rds

most of but not all pull-ups were kipping

Just wanted anyone who is not sure if attending a cert. is worth the money def. needs to go! I learned so much about crossfit, life and my own mistakes and tech. that I would never put a price on that.

The trainers were all very good, knowledgable, and helpful. My legs have never hurt so bad before but I will take the pain anyday!
So thanks to all the trainers and Rouge Fitness for putting this together! Had a great weekend!

M/25/190

As Rx'd

8 Rounds

HSPUs very strong, L-pullups slowed me down.

Todays WOD 10 dumbell cleans (started with 35 then went for 25lb) 10 push ups, 60 mountain climers (was going to run 400s but hamstrings are shot) 10 rounds
time 28 mins really under estemated this one by round 5 i was deffently feeling pukie by round seven i forgot where i was at on reps stopped for 30 secs to try an rember then finished up idk why i sucked so bad this one mabey it was b/c of sleep last night only got 6 hours idk

Is anyone in the coast guard on by chance i want to join up but i have some questions about it an was wondering if anyone could help me out

I'm assuming this is 15 TOTAL lunges and not 15 each leg?

#9 I've been an USAF fighter pilot for 24 years. I've flown several fighter aircraft. I did ROTC. I've had dozens of friends who've attended the USAFA. They give mixed reviews with the common thread being something like "...I'm glad I did it, but wouldn not do it again." With your academic qualificiations, have you considered a Teir 1/Ivy league education with a commission via ROTC? Disregard #16. He's lacks inside information. USAF fighter pilots are disciplined. The job is without equal. As far as Naval aviators, the flying centers around the boat. Boat protection, landing quals, etc. The proficiency of Naval aviators, by their own admission, in areas like aerial combat and weapons delivery, is below USAF standards. Not because of the men, simply the focus.

as rx'd
7 rounds plus HSPU

worked really hard on good L-pull-ups

Clayton: I'm a naval flight officer..think: Goose in Top Gun or Owen Wilson in Behind Enemy Lines. I can't speak for the Air Force but I do know that naval aviation will push you to your limits; you also get to see the world when you go on deployments and your home bases will always be near the water. I also cherish my Annapolis experience; I wouldn't trade it for the world.

Deano #139, DJ #124:

Very nice posts, standouts among all of the helpful answers for Clayton.

You are both fine examples of what makes the community aspect of this program special. Thank you for that, and thank you for keeping me and my loved ones safe.

Todays WOD 10 dumbell cleans (started with 35 then went for 25lb) 10 push ups, 60 mountain climers (was going to run 400s but hamstrings are shot) 10 rounds
time 28 mins really under estemated this one by round 5 i was deffently feeling pukie by round seven i forgot where i was at on reps stopped for 30 secs to try an rember then finished up idk why i sucked so bad this one mabey it was b/c of sleep last night only got 6 hours idk

Is anyone in the coast guard on by chance i want to join up but i have some questions about it an was wondering if anyone could help me out

M/36/5'10"/182

Never done HSPU or L-sit pullups until this morning.

7 rounds + 1 HSPU. Frustratingly slow and form was sloppy at best.

Herm and Eric: Spread the word, all are welcome at the Beard Bus Jamboree!

Holmer: You missed a tough wod bro, see you tomorrow morning.

CFWU- minus pu's
9 rounds+ Hspu's and 2 pull up's

For the walking lunge is the movement just 15 total steps or 15 steps with each leg?

F/24/112/5'4
8 rounds
assisted HSPU
10 PU + 20 sec L-sit

Took an extra rest day yesterday. I walked a little but got winded fast even walking up my stairs at home. I think I may have bronchitis? Energy better today for first time in awhile but lungs/back feel like I have 2-pood KB on them ;). Wanted to do something today, but having trouble breathing. Will walk later if I can. Finally came down to having to take some time off I guess. Will come back rested and be even stronger ;)

Erin

So this is the WOD I get to do for my birthday. It's funny how I don't even worry about what kind of cake I want, so much as how many HSPUs I can get and what my meals will be today lol

#9
Legs are screaming. Did 15 lunges on each leg.

10 rounds even

As Rx´d

6 Rounds plus 4 HSPU´s

Used 2 aerobic steps to increase ROM for HSPU´s
L Pull ups were mostly underhand grip.

10 rounds with 5 pull ups 10 push ups 15 steps

38/m/242

8 rd's + 5 HSPU

m/190/29/6'3"

6 rounds
HSPU killed me.

29/m/193

8 + 12 lunges

HSPUs full extension to top of forehead. Unbroken. LPUs full elbow extension to whole head over bar. Many, many breaks. Lunges full hip extension to trailing knee gently kissing the floor. Unbroken.

as Rxd

9 rounds + hspu and L pullups

ROM very limited, but wanted to use the rx'd movements as much as possible. HSPU four limited ROM, about 3" then the fifth as a negative; one L-pu, about half way up, then the other 9 kipping; lunges as rx'd.

(just shy of 10), 9 rounds+5+10+3

As Rx'd 9 rounds.

as rx'd

7 rds

HSPUs are murda, Murda, MURDA!!!!

GOOD TIMES AS RX'D

M/25/6'1/175

WOD: subbed dead-hang pu for L-pu

5 rounds plus 1 HSPU

Tapped my head on the ground for HSPU, which was a first. L-pu are just too difficult for me right now. Need to start devoting some time/effort towards getting those up to speed.

L-pushups were really hard. I did 5 rounds with regular pull-ups. Still a beginner at CF so I can work up to L-pullups. Congrats to the new Crossfit in Fresno Ca

m/26/5'8"/aprox 140#

subbed Cindy

18 rounds + 5 pull ups, 10 push ups, 4 squats

(26,18)

Supposed to be avoiding HSPUs (and muscle ups) due to upper back/shoulder injuries. Last time I did walking lunges something in my hip popped (turned out to only be a pull). Hence the sub.

AMRAP in 20 mins:
5 HSPUs (in a band harness)
10 L-pullups (used a band around bum - started with L's.. had to switch to tucks)
15 walking lunges
6 rounds + 2 HSPUs

yowza.. those L pullups kill me!
strong lil pony - nice work!! you excited for your L1? i'm so very jealous. :) starting to slowly save my money for the next one that comes up here to toronto!

WOD - 9 (+5 HSPU) [50y/m/10st12/70"]

14 rounds +5hspu, 9L-pullups

Head to mat on hspu
L pu - all broken only one rep at a time - my shoulder was screaming at me..
lunges knee to ground

This was my kind of workout, except for the l pull-ups, those suck arse.

#139 Deano
I'm not sure which USN fighter pilots you spoke with but I think you're a bit mistaken with what 'navy pilots' say about proficiency. Having just come from a joint test squadron I can tell you that I have yet to lose a dogfight to an airforce pilot. I've also never gotten to the merge with an F-22 as they tend to kill everything at range!

I can't speak to the quality of life of the airforce (only 2nd hand knowledge) but the Navy will push you to your limits. Cruises mostly suck, but the port calls keep them interesting. I flew F-18s for 8 years prior to my current desk job (we all have to pay our dues) and wouldn't trade a minute of it.

Try to meet some of the pilots from the different communities that you are interested in. Within both the Navy and the AF you'll find that each platform has a personality all it's own. Your enjoyment of the job will depend very much on how well you get along with the guys around you. You will become like them in many respects, so choose wisely.

first three rounds were l-pullups then switched to 10 kipping + 10 leg raises. For HSPU put hands on 4 inch boards for more ROM

7 rounds + 5 HSPU + 10 leg raises

CFWUx3 (1 round of pull ups no dips)

head to floor rounds 1+2 in HSPU then head to slimmest part of abmat.

legs in full extension on all "L" pull ups~no bent knees.

back knee "gently kissing ground" in lunges.

12 rounds +5 HSPU +1 "L" pull up.

#159 I agree!! HSPU and lunges were a "BREEZE" compared to "L" Pull ups! Right shoulder barking a bit during pull ups...off to the orthopedic surgeon now for them to probably tell me to completely LAY off...I don't have the phrase "lay off" in my vocabulary!

34/m/198

7 Rounds as RxD - tried to be more strict than last time on the L's

33/M/6'00/183

9 rds + 3 HSPU

Dan D.

How do walking lunges compare to doing lunges in the same spot with alternating legs? I feel this is necessary when one is in a crowded gym and does not want to give up his pullup bar or squat rack. Any ideas on if the two are interchangeable or which is harder?

12 rounds completed, as rx'd

M/25/135/5'11"

10 rounds + 5 hspu

First CrossFit workout!

Just discovered this "gym"...very cool! Did it at my work gym.

9 rounds, yowch!
-Did mostly negatives on the last 2 sets of L-PU

F/25/5'0"/120lbs

5 HSPUs
10 pullups
10 single leg squats, alternating legs

7 rounds + 5 HSPUs and 3 pullups

Pretty sure I have a mild sprain in the metatarsuls of my left foot so lunging wasn't happening today!

# 166 The pilots I spoke with were on exchange programs with the RAF. The first were two F-14 crews assigned to an RAF exhange program, we were all part of, flying the F-3. The 2nd was an naval F-18 pilot on exchange with the USAF flying F-117 Stealths in a sister squadron, at Holloman AFB. By no means a consensus, but it was interesting to note the similiarities in what they said.

5 rds + 2 HSPU
My numbers don't show much, but I forced myself to drop my usual substitution and did the HSPU without assist. Sloppy, but pushed through them as singles.

After avoiding overhead weighted movements for about 8 years due to a partially torn rotator cuff diagnosis, I am amazed what I can do since I started doing Crossfit 7 months ago.

Thanks Coach.

9 rounds + 5 HSPU's+ 3 L-sit Pull-ups

1rst 2 rounds form was great, after that HSPU's were about an inch or 2 off the ground and L sits were kinda tucked. Lunges were easy.

I've got a cold and stress hives. Also comin back from 6 days off. Saying that my diet was lax during the break would be an understatement. I'm happy to be back though, can't wait to get over this cold and start gettin back what I lost.

I did mostly negatives on the HSPUs, and I used rings for the L-PUs.

3 rounds + 2 hspus

9 rds, 5 hspus, 7 L pull ups.

my hybrid version of today:
5 push ups with legs up on squat rack on highest setting.
5 knees up pull ups
15 walking lunge

did 7 rounds. had 3minutes left, but could not in any way knock any more out. It was ALL i could handle. So used the last 3 minutes - 2 min. of strict press, 1 min. push press both with 45# bar - got 50. Can't wait until my upper body strength catches up.

Way to bring it Fit Momma!

45/M/154#

9 rounds plus 5 HSPUs and 4 L-pullups

CFWU. WOD: 9 rounds (subbed gravitron pullups)

I'm an AF combat engineer officer...and I gotta tell you the comments on "lax discipline" in the AF may apply at Space Command or at some headquarters, but not in combat units, like the ones I've been priviledged to be assigned to.

There are diffrences in Service culture to be sure, flyboys will be flyboys in any service, but I would be surprised if my Airmen would comment about "lax" discipline in units I've been in.

Regarding Navy vs. AF (or any Service)...the best bet is to decide what you want to do in the Service...want to drive ships? Go Navy. Want to fly? Go AF.

I would hasten to add that not everyone in the Navy is assigned to a ship, and not everyone in the AF flies airplanes (roughly 60% is combat support, logistics, or combat service support personnel...and even some "fliers" fly UAVs from trailers...)

A word of caution...decide now if you want to be a flag/general officer and command. Your job choice makes a difference. A non-flying officer in the AF will have significantly fewere command opportunities, because these go to officers with wings...just the way things are.

Engineers Lead the Way! Hoo-Yah!

9 rounds + 5 HSPU.

My hspu count is still a big fat zero so I did a hspu progression by putting my knees on the pad of a glute-ham machine. The work wasn't nearly as hard as a hspu but the motion was pretty close so I did 10 each round.

L-sit pull-up got pretty elongated by the end.

Since I couldn't do the work-out I didn't bother to count rounds but my shoulders and abs are both pretty tapped feeling right now.

12 rounds

Andrew re: stationary lunges, I think that stationary lunges are a different motion from walking lunges as you are going to be pushing back to come upright rather than forward.

I would try to still walkthough a single lunge then turn alternate leg and push through again.

Hope this helps.

7 rounds + 5 handstand pu's and 7 L- p'ups

As Rx'd

12 Rds + 5 HSPU and 5 L PUs

Wish I had read the board before I did this one, I subbed in regular pull ups for L-Pull Ups since I'm not on that particular level yet. Even so I managed 5 rounds plus HSPUs and My subbed in pull ups. I will say though that now after the work out my legs finally feel loose again after Jackie.

M/35/170

8 rounds plus 7 pullups

NOOB QUESTION

Quick Question for anyone, when they say a "round", is one round 5 HSPU's? Or is one round all 3 combined, so 5 HSPU's, 10 L Pullups, 15 lunges = 1 round. Thanks everyone

#193
All three combined is one round

CrossFit Level 2 cert this weekend. GREAT TIME! I may have walked out of there with my tail tucked between my legs but it was a very humbling experience. I find no better way to fail a course than not meeting the standard! I look forward to the journey it's going to take to gain the skills necessary to pass. I also look forward to being in an area that has an actual CF gym to tap into...Oahu!

Could we call that weekend "The Boz and Todd Experience Part 6: Seeing/Correcting...You Better Do It"?

Did a "celebration" workout today, instead of the WOD. For my 50th birthday did:

50 pull-ups
50 push-ups
50 sit-ups
50 squats

8:29, even after being sick all weekend. Last year did the same workout, except with 49 of each in 9:57. That is what a year of crossfit will do for an old guy.

Clayton, I'm an '06 grad of USNA, a Marine type on the ground in Iraq. When I was there, the big joke was that we had more pilot service selection slots than the USAFA. You might get wherever you go and decide that you don't want to fly. (My case, unfortunately, I found out during flight school.) And if you decide that, the USNA route will let you have far more options. I won't go into my opinions here, but the Naval Academy has really taught some people in history who changed the world.

I too attended the Level 1 cert this past weekend in Ohio, and I'm a National certified personal trainer and I learned more about how to coach,train, and body mechanics this weekend than I ever did with studying the material for my other certs. This weekend was absolutely the best weekend I could have had. Can't wait to apply it to the training I'm already doing.
Thank you Andy, Tony, Jimi, Jon, Jolie, and Joe. You guys were absolutely amazing.

9 + 5 hspu and 8 pull ups

8 + 5hspu + 5 L-pu

8 rounds plus 1 L pullup

Staying Army Strong in Afghanistan !!!!

Mark Nash
Master Sergeant
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

Subbed the HSPU w/ 110 lb Press
L-Pull ups were a little rough
Walking lunge was good

8 rounds

Oh yeah. GOT MY RINGS!!!

M/56/166

9 rnds & 5 HSPUs

m/38/168

11 rounds + push-ups.

Sub'd inclinded push-ups for HSPU due to shoulder issue. Limiter was L-pulls.

12 + 7, CTB pull-ups, nose touching floor HSPU

M/22/72"/175

7 rounds & 5 HSPUs + 3 L-Pullups

4 rounds. Subbed incline push ups for HSPUs and regular sit pull-ups progressing to one leg straight.

7 rounds and change, HSPUs were better, but not to standard; LPUs broken.

10 rounds as RX'd. m/34/210#/6'1

9 rounds of:
5 HSPU, feet anchored on a smith machine
10 Pull ups, combination of Pull ups, kipping and jumping.
15 steps walking lunges.

Clayton: I dont have that opportunity and thats because Im not American...But I would definitely go for the Navy...I have some friends that attended and now they are pilots, if i was in your position i would go for the navy and try to become a SEAL, that was one of my dreams but it will never come true...GO NAVY!!!

I was also at the level 1 cert in Ohio and I had a blast. I dont know that there is another certification like it. Learning the movement and methods and then having to do them really teaches you a lot. Thanks to all the coaches that were there and to Rogue for hosting it! If you have any doubts about going, dont! You will learn a lot about Crossfit, the movments and also yourself and your own movements. Thanks again!!!

12 rds! very pleased w this score.lost about 3 lbs of pure sweat

13FEB FRAN = 828, my second day with crossfit. 9MAR FRAN = 501, still feel pretty bad after. M thursters were unbroken but atfter the 21 pullups i could only get OUT GROUPS OF 5

As rx´d: 10 rounds

OK...I'm having a problem here. I'm off the CF wagon a bit and want to get back. I have a hard time not wanting to do my 30 to 50 minutes of cardio...which keeps me from doing a good CF WOD. Tell me this....."do the WOD as rx'd and following the Zone", and I'll be just fine. I can't even seem to get back down to my 212# marathon weight (at 4:13). I am getting ready to go to the Nutrition Cert. in Chicago and hope that this helps me. Any words of encouragement or some advice is welcome. I seriously want to go to a Cert 1, but no way where I am at in this life!

m/30/5'10/200

As rx'd 10 rounds

This was my first wod with HSPU's as rx'd.

09/03/09
M/33/181/76

Lost count so not sure if it was 7 rounds or 8 (plus 5 HSPUs & 6 LPUs). Can only claim 7 with confidence.

Glad for all the reading material here today... so many good insightful posts.

My dad went to Annapolis, and I was Army ROTC at a small top-5 liberal arts college. Both were great choices. If you got into the academies, you probably got into some other great schools as well.

A good friend went to the AFA and benefited from a program not available at the other service academies: he took a leave in year 2 and went to UC Santa Barbara. Some would probably say that is "soft" compared to putting your head down and getting through USNA or West Point, and maybe it is. But in his case, a 20 year old kid from a California beach town, it was exactly what he needed. See what the 'other' kind of college experience is. After his year, he went back & finished up at Colo Springs and had a great experience. He flew refueling tankers (he's 6'4"). But if he'd been at Army or Navy, his only choice would have been to suffer through & wonder, or to drop out. You might want to see if the USAFA still offers that option, if you have any doubts at all about your choices.

#14 - 6'6" in a submarine? Wow. Hope you wore a padded cap.

#47 Michael, thanks for taking the time to write that! I'm another solo/garage crossfitter and have never even been to an affiliate gym. Definitely good to hear how valuable the cert. was for you.

F/37/124
made up 5K run today after my 36hr work weekend:
26:25 on treadmill, no grade. Sad to say I run faster on a treadmill.

"Fit Mom": hope you get good news from ortho! Your posts are always very inspiring to me, not only because YOU ROCK, but because we are similar size/age! I am also a mom, but only to 2!

43 yom / 148

14 rounds + 5 HSPU as rx'd

A bit shy of last time this came up. HSPU and Lunges- all unbroken. L-Sits were unbroken for 4 rounds and then way too broken for the rest. First time doing L-Sit pull-ups on a straight bar. Usually use neutral grip on two bars

F/38/142ish/5'4"
Scaled to Brand X Pack:
Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups (feet on wall, 90 degree)
6 Tuck Sit Pull-ups (mostly L sits, but a few tuck sits)
9 Steps, Walking Lunge

5 rounds+3 HSPU+3 PU

The pullups slowed me way down. They weren't strict by any means-I had to use a bit of momentum from the jump to do them and if I did 2 in a row, my elbows didn't straighten out.
Much room for improvement.

Dearest Clayton:

USN or USAF? Let this retired Naval Aviator toss out some thoughts.

Perhaps the biggest difference is micro vs. macro: USAF training, discipline, & doctrine tends to be uniform & unwavering throughout the service (sorta like tapioca pudding), while a USN (or USMC) squadron (or ship) can be either the most challenging, exciting, and fun place to be, or really, really bad. Or something in between. I admire USAF pilots, and envy a lot of their perks & duty stations. I even considered spending time in the ANG (but declined).

I've worked & flown with a lot of Naval Aviators (USN, USMC, USCG), as well as aviators with foreign naval forces, on a large varitey of aircraft & ships. I've also spent a lot of time in and around USA & USAF air bases, & know a few of their pilots pretty well.

As an old fart who's still around & stronger than ever, I'd probably pick USCG, USMC, USN as my top three choices in that order.

If I was a young'un once more, I'd probably go USMC, USN, USCG. Heck--they're ALL Naval Aviators, & they all start in the same place.

Still, if you like predictability, great facilities, relatively easy deployments, & wearing an ascot with your zoom bag & speed slacks, then Aim High.

28 m 175 5'10 1/2
10 rounds +5 HSPU as rx'ed

3 rounds as rx'd (head 1/2 inch from touching ground)
4th round modified with TRX: walking hands from plank to handstand 5x (those are much harder than I thought they'd be)

after 4th round was able to eek out 2 real HSPU.

I've got some work to do.

4 rounds:
HSPU need work. Got about 4-5 inches from the ground.
L-Pullups need work.

I must say when I saw this come up last night I wasn't happy!!! I'm not good at deadhang pull ups but got through it any way!
5 HSPU head to 2 abmats
10 L PULLUPS not good used band on everyone but was able to keep the legs in the L position. Every pullup one at a time.
15 Lunges knee to ground

12 rounds + 5 hspu
Glad that is over

8 rds

As rx'd: 13 rds.
Lunges killed me, boarded for 5 hours yesterday.

6 rds as rxed

23/M/175/6'

-sub'd 5 hspu with 5 vertical press using 75lb dumbells
-strict deadhang pullups
-15 walking lunges

Completed 10 rounds with about 2 seconds to spare.

Tried to do the workout from memory and screwed it up nicely

5 jumping pullups
10 pushups
15 walking lunges

x15 1/2

Oh well, not like I can do an "L" pull-up anyhow....someday though!

As Rx'd, 9 rounds.

HSPUs were at least 90% ROM, getting better at these. L pull-ups started to sag a little, but I fought hard for them. Finished round 9 at 19:53, no way I was going to start a 10th round. Feel good - was shooting for 8 rounds.

6 rounds
Regular deadhang pullups

5 partial HSPU(still can't get to my head)
10 kipping pullups broken(pullups still kill me)
15 walking lunges

8 rounds + 5 HSPU

21/m/182/5'9.5"

as rx'd
10 rounds

didn't move with a sense of urgency or intensity, should've gotten more....next time

F/41/5'2"/125

HSPU were top of head to one abmat on floor until last set, where I put the abmat on top of a 1" plate. Otherwise as Rx'd. L-pull ups were a killer.

9 rounds with 7 seconds to spare.

I think I got in like 5 rounds or something, but my form was so horrible on the pull ups that I don't even want to count it. the HSPU's were fine, I did them piked, feet about 3 feet up. I started with deadhang/tuck pull up, could only do around several half-decent ones, then i started using bands to do deadhang, and crappy K2E's. Both sucked.

9 rounds + hspu+ 5 L pus

new to CF 2 plus weeks, CFWU and about 8 mins 3 plus rounds, worth or todays WOD, i was spent and hurting, obviously someone is trying to kill me

10 rounds, as RXed

Did CFSB press make up day, 135x5, 140 x 3,F.

No idea what PR is for SPx5. 135 ovhd sqt x10.

Paul

m/35/216/5'11

WOD

8 rounds @ 19:50

*modifications*
Subbed SP @ 135 for HSPU
Knees bent at about 45 degree angle for pullups.

8 rds 20:05
lunges in place

M/21/5'7/132 lbs

My first day of cross fit, I did 5 rounds and it kicked my arse. I thought I was in great shape but I struggled and felt my heart rate getting way to high so I had to rest for a few minutes between each round.

Should I continue a daily 30 minute cardio with CF?

9 rnds + HSPU's + 6 L pulls

still feeling week from stomach bug

12 rnds even. First time doing this WOD.

all HSPU's forehead to floor and near wall with feet just lightly touching for balance as needed. L-PU's were killer, had to vary grip and break up sets after a few rounds.

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

m/38/190/70"

First day back after a week with the crud. Still no energy/ little recovery between sets. Strength was fine, HR just went up and stayed there.

CFWU x 3 strict
BS 135 x 5, 185 x 5
Skill - Jump rope 200 SU: 93-99-8

Easing back into it...

m/36/67/246

Behind. Jackie. 12:10.
Assisted pull-ups.

13 rounds
finished 13 at 20:01 can i count it? Cut me a break this time?

yesterday we did an event at our box. a hopper wod for the trainers and then one for the members. Our trainers wod was 400 m run followed by 3 rounds of 10 inverted burpees,20 L pullups, and 30 dumbbell snatches at 30lb. hwo wouldve thought i wouldve been doing more L pull ups today. Too funny.

8 rounds & 5 HSPUs

Full ROM HSPUs all unbroken, head to the ground.
No Kip L Pull-Ups - all singles

My HSPUs got really good out of nowhere. The last time I did them I needed Brendan to assist me on all of them. This time they couldn't have been better. Seeing improvement is always good.

Snatch work later.

Had to work around a hand injury - I managed to smash my right hand and tear off a big chunk of skin and meat in the webbing between my thumb and forefinger on Saturday. Spent time in the ER and the staff decided to glue the injury together rather than run stitches. Changed the WOD slightly to make it something I can handle:

8 rounds + 4 HSPUs

HPSUs done off 8" stools - there is no way I can open my hand to work off the floor, so I hung my thumbs and forefingers off the edges of the stools. It is weaker doing HPSUs on the outside edge of my hands rather than using my entire hand, but it made things doable.

10 TSC strict headhang, chest touching bar pullups - my hand can not take any twisting movement so L-sit pullups were not possible.

15 walking lunges - full hip extension and straight leg each rep along with a knee touch on the trailing leg each rep.

11 rds + 2 HSPU
L Towel pull-ups (broken)

Level I cert at Rogue this weekend. There isn't much to say that hasn't been said. It was a great experience. Well composed information that was well presented with outstanding 'practical application' training to keep everyone focused. Thanks again to the CF training team, our hosts at Rogue and all of my fellow participants. I learned a ton and had a ton of fun.

As for the C2 rower: On the recovery, Hands away then Shoulders then Legs. You'll have better MLS, use less energy and have a better score. It is no more or less important than intiating an air squat from the hips. There is and is a need for proper rowing technique.

#9 Clayton,

Congratulations on your appointments. It is a tremendous accomplishment. There is not a wrong choice among the two. I graduated from Navy in 1984, served 20 years and have worked and flown with many Air Force Officers both on active duty and in my current role as an airline pilot. If you want to fly airplanes the Air Force has more and more choices. Their flying is better funded and in my day enjoyed a greater depth of manpower and resources. They are a very professional and capable organization and if your flying aspirations don’t work out there is generally a broader range of military specialties available coming out of the ‘Big House’.

I have 391 arrested landings on seven different aircraft carriers (124 at night) and I feel qualified to tell you that it is a unique and uniquely dangerous way to make a living. No other nation or service (the Marines are part of the Navy no matter what they say) lands fixed wing airplanes on ships at night and it is one of stupidest things anyone can do. That being said, the men and women who are out there right now trying to get aboard a very short, moving runway in the middle of the ocean are some of the best trained and capable pilots anywhere.

Again, IMHO, the bad deals in the Navy are generally worse than the bad deals in the Air Force. Navy bases are generally in nicer places than Air Force bases. Life on ship is very difficult and often boring. Extended deployments to the desert that all services are making are very difficult and often boring…

It is not a simple choice and I applaud you for wanting to pick up the challenge of serving your country in such a demanding capacity. If I can answer any specific questions for you or your parents please let me know.

Best to everyone,
Bruce

10 rounds

11 Rounds

HSPU's are starting to get easier

6 rounds + 1 hspu nose to abmat

7 rounds: subbed pushups w/ feet on a yoga ball and jumping pullups

10 min on an eliptical as part of warm-up and cooldown

First cf w/o in about a month - I am beat...

6 rounds in 20:13. Last round was handstand and hold instead of HSPUs.

Warmup: 4 min. easy run (HR 123), 5x1 min. on, 1 min. rest at 11.0 on tread; BP 4x5 135-190-195-200(3); 4x5 straight leg DLs in between at same weight.

sub L pull-ups for standards one. All HSPU and lundges unbroken

13.5 rounds

Fran

12:55

30 kg thruster

m/41/159

10 rounds

Sub kipping PU round 5 and 6. Jumping PU 7-10

m/42/162/6'

9 rounds

f/33/138/5'6"

subbed plo hspu & tuck ppu: 6 rounds plus 5 hspu

M/38/175/5'8
cfwu x 3 (no pullups)
500m row 2:30

scaled-
3- subbed 95# shoulder press standing
6- N-pull-ups
9- walking lunges

11 rnds. 20 min.

27/

as RX....16 rounds (well he 15 were L-pullups..16..tecnique really suck)

BIG HUGS!!!!!! to each and everyone sorry if i don't post long comments to say hello with names but Marcelita AKA Lil s'more demands a lot of time...

i'm thanksfull with all my crossfit family reember all of you ladies and gentelmen are Lil s'more's uncles and aunts

you ALL YOU are the best of the best thanks to support me and my family with your comments and e-mails....the crossfit family have a very special place in our heart

S'more, Sivilvey (Mrs. S'more) and Lil smore

Big hugs and BIG THANKS

20 mins of;

5 X HSPU (facing wall, screwed up)
10 X L-pull ups (seated for form)
15 paces walking lunge

8 rounds plus 5 X HSPU, 10 X L-pull ups (PR)

Last time did 10 but was kipping the PU's

as rxd
10 rounds + 5 hspu + 2 L pulls
a little out of shape from taking almost a month off due hectic schedule

F/42/5'6/125

as Rx'd

8 rnds plus 5hspu...4 L pulls

last 3 rounds of L pulls all singles, HSPU about 3/4 ROM

As Rx'd
10 + 5 hspu

M/32/6'0"/194

First time back after 1.5 weeks off b/c of the flu. Took it relatively easy today - didn't realize I'd done this WOD last January. Sub'd 195lb seated overhead smith machine presses for HSPU's.

As rx'd, 7 rounds.

5 overhead presses short of last time, but did more weight and did all 70 L-pullups w/o modifying at all. Not bad for the first day back from the flu. Looking forward to next time - hope to get 8-9 rounds. L-pullups REALLY slow me down.

3-6-9
8 rounds

F/27/5'0"/108

As Rx'd, 8 rounds

cfwu x3[reduced pu and dips]
burgener wu x3

Oly sup trng day 1 week 3
3 sets of [3ohs+3psb+3hsb+3sb]

WOD subs:
15 min
6 x hspu feet over bar at 63"
6 x knees up pull ups
9 x walking lunges

8 rds + 6 hspu

5x + 30 lunges to finish time

As rx'd 10rds + 5 hspu

6+5+5
hspu's with green band & blue band assist

Advise needed . I recently took video of my squat and discovered a slight " but wink" at the bottom . I try to open stik out my butt and maintain my lumbar arch but it isn't helping much . Anyone have any
advice on squat therapy for this thanks it would be abig help since I crossfit out of a garage gym

6 rds. ran out of time had to clock in at work

12 rounds
HSPU done with feet on bar at neck ht (5-8 per set)
all PUs kipping, on 12th rd of pull-ups, could only get 5 of 10

33 yom 220 bwt

wod amrap in 20 of:
5 hspu's to 2 1/2 inch pad
10 L pull-ups
15 lunges

8 rds +5 hspu +9 L pull-ups

Sub'd piked HSPU and did most of the pullups with knees up.

Managed 4 rnds + 5 HSPU, 3 L-sit PU

11 complete rounds and 5 hspu in 19:54
going from upside down to L pullups sucked major head rush

6 rounds +5HS, 9L-Pull Ups

10 rounds

6, I'm super disappointed. My HSPU's are terrible.

7 rounds + 3HSPU's

HSPU's head to ab-mat
Everything else as Rx'd

8 rounds

first set did as prescribed
second set on did 10 kipping pullups and 5 knees to elbows
3rd set to 8th did 5 kips and 5 knees to elbows

hspu were good but rm on the last set or two not sure of.

Cleans 200x3 pr*

WOD as rx'd
9 rnds + 5 hspu

41/m/155
11 rounds

5K - 24:42

Fairly new to Crossfit...starting to "drink the cool-aid" and persevere through.

Subbed Front Seated Mil. Barbell Press - 120 lbs. x 5 reps instead of 5 Handstand Push-ups

Performed Strict "L" Pull-ups

19:48 = 3.5 full rounds

Had a tough time with the "L" pull-ups...slowed me down quite a bit.

33/m/215/6'5"

9 rounds + 5 HSPU

As Rx'd
10 Rounds + 4 HSPU

As rx'd 13 rounds

#121

Eric,
I can't believe nobody has responded to your post! I just want to let you know that I will certainly keep you and your pastor's family as well as the gunmen's family in my prayers. Keep the faith brother and never lose hope. Blessings to you and your church.

Clint

As Rx'd

10 Rounds + 5 HSPU + 9 L-Pull ups

10 rnds +5 HSPU +1 L-PU

m/20/162/5'9"

did pull-ups on 2 cabinet door handles in dorm room with knees tucked. hspu's were nose to floor.

8 rounds

As Rx'd
8 rounds + 5 HSPU

M/21/155/6"2'

Performed 7 rounds in 18:00. L-Pulls were though, could not keep legs straight out. HSPU were too easy.

Crap day - Just took a slow steady approach, was a little burned out from the weekend.

7 rounds, cardio was fine, but my muscles wouldn't let me go any faster.

43/171

As Rx'd:

9 Rounds +5 HSPU + 8 L pullups

10 rounds, hope it was supposed to be 15 each leg!

Pete
5 dumbell shoulder press 37.5lbs
10 L Pull Ups
15 Walking lunge
AMRAP in 20mins - 7 rounds+sp+ 2 L Pull Up

Benny
5 dumbell shoulder press 22lbs
10 Ring Rows
15 Walking lunge
AMRAP in 20mins - 10 rounds+sp+7 Ring Rows

35/M/78kg

11 rounds + 5 HSPU & 5 L pull-ups

As rx'd:

15 rounds

L-pullups were not as strict as I would have liked. I need to work on getting to full lockout with those.

6 plus 5 95# SP and 5 PU

5 reps shoulder press at 115#
10 strict pullups
10 kte
15 walking lunges

7 rounds

8 rounds + 5 HSPU
as RX'd

age 19 bw 170
10 rounds + 5 + 6

6 rounds, 5 hspu, 10 l-pu, 5 lunges

hspu: against a wall
l-pu: ones, pulling the legs up to an L every time

Hey Playground Cindy and Fit Mom I love looking for your post. You ladies are awesome! I 'll get there someday!!

13 rounds as rx'd

5 HSPU using top of truck bed for assistance and nose touches ground each time
Subbed 10 Negative Pullups
15 Walking lunges as Rx'd

Total rounds: 8 rounds + 5 HSPU + 1 Negative Pullup

m/24/6'1''/185
9 rounds + 5 HSPU + 3 L pullup
HSPU head to phonebook

So after 9 rounds Rx'd and 5 HSPU + 5 L Pull ups

I broke many blood vessels in my face...tons of fun
maybe I pushed it to hard???

11 rounds as rx'd
then the 4 more with tuck pull ups

so 15 rounds 11 of them good rounds

M/23/154 GregAwu

First time as rx'd: Lost count of rounds,about
10 rounds + 5 HSPU + 6 L-pullups.

CFWU (5 MUs instead of PUs/dips), light snatch practice.

10 rounds + 5 HSPUs/negatives

After 5th round through 8th round, got too fatigued to do HSPUs consistantly, so subbed 2 negatives per round. 9th through 11th only did 2 HSPUs and subbed 3 negatives per round. Each movement was to down to 1 inch above head. Happy I got several reps in early rounds not touching wall.

Take care!

M/31/6'4"/220

9 Rounds

as rx'd

8 rounds complete(PR by 1 round)

m/21/145/5'7

10 rounds plus 5 hspu and 5 pullups

L-pullups the first five rounds, then regular

S/f

46/181

10 Rounds plus 5 HSPU and 2 L-Pulls.

9 rds + 5 HSPU & 8 L pull-ups

All HSPUs and lunges were full ROM
I could only keep my feet up and legs straight at about 45 degrees instead of 90 on the L pull-ups, and my ROM started to deteriorate as I fatigued. I guess this is an improvement because I've only been able to do these kind of pull-ups with my knees raised before.

5 Pullups
40 kg Shoulder Press x 5
40 kg Squat x 10

7 Rounds in 16:30

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

9 rounds + 2 HSPU
HSPU done with feet on rack assist
Foam roll after
Compared to 071112: 7 rounds

m/5'3"/160/29

as rxed (except last 3-4 rds of hspu had my feet up on a rack because I was burnt out)

10 rds + 10 pulls + 10 lunges

thought I did 11 and almost 12 but only marked 10 and almost 11. It'll be better next time. My entire body is thrashed from my 17 mile jog yesterday.

Bwt: 140

As Rx'd

15 rounds + 5 hspu + 8 lpull ups

l pull ups are tough!

M 68"/165/40

8 rounds
+ 5 HSPUs (feet on roman chair)
+ 4 L-pull ups

Strict on the USPUs, but had to revert to roman chair after first round (round one had feet atop a 5' wardrobe)

hspus to 1 ab mat; pull-ups and 20 second L sit holds
7+ 8 pull-ups

m/23/163

6 rds + 5 HSPU + 7 L-pullups
I was pissed I couldnt get that last round in

M/27/5'9"/170
6 rounds + 12 lunges

Had to scale the HSPUs, used a three inch platform, need to use something skinnier next time.
L-pullups not fun, did first three sets with L-pullups then switched to kipping pullups and leg lifts.

CFWU x 3

WOD, scaled to:

1. 5 x HSPU (feet hooked on bar at 6')
2. 10 x L Pull-ups (mix of jumping/feet hooked on bar to give L position)
3. 15 x Walking Lunges

8 rounds

M/39/6'1"/249

I'd say go to college, enjoy yourself and do the PLC route which the Marine Corps offers. Best of both worlds and then you can see if the military is still for you. This coming from a 2008 OCC grad. Either way, good luck!

If your shoulder is is pain and you don't remember one of those ooops moments where you know something popped, snapped or tore this article could be a summary of where you are at...

http://www.liftforlife.com/shoulderbursitis.htm

It looks like backing off the pullups for a while may be the only way to get back into a healthy place with a painful shoulder.

Sort of a bummer... but Rome wasn't built in a day...

Ever do yoga at 8100 ft? Very XFit-esque considering part of the reason for my vacation in Estes Park was to stay out of the gym for the first 5 days since XFit came into my life 6 months ago. Had such an absolute blast being nestled between the mountains, I *almost* didn't miss XFit. There were moments when I felt the door jam was just begging me to do pull ups on it...

As rx'd: 10 rounds + 5 HSPU + 5 L PUs, finished the last round for fun. Full ROM on every rep. Man those L's destroyed my core!

Mark: as rx'd 8 rounds

Theresa: 8 rounds plus 1 HSPU. Modified with HSPU to 5" depth & green band for L-pulls. at least the walking lunges were good.

24/m/177lbs

Darn l pull ups!!

as rx'd
10 rounds + 5 hspu

m 185 21
man l pullups are so f in hard
12 rounds and about to die!!!!!!!

Tried to do it as Rx'd but got yelled at for doing handstand pushups. Got 4 full rounds in 8 minutes and then did L pullups and lunges for a few more minutes (stopped timing since my workout time was ruined) and got 4 more sets of just L's and lunges in and then did handstand pushups in the wrestling room till I got tired.

I'm pissed

Warm-up:
300-meter run
10 push-ups
10 squats
200-meter run
10 push-ups
10 squats
200-meter run
10 push-ups
10 squats

WOD
In 20 minutes:
8 rounds + 1 handstand push-up: L-Pull-ups were broken and mostly were with knees bent. Rounds 7 & 8 were jumping pull-ups pulling knees to chest. This was obviously the most difficult and time-consuming aspect of the workout.

37M/5'10"/166#

Warm-up: 20-inch box jump, 50 reps (1:01); CFWU 1x15.

As Rx: 17 rnds + 5 HSPU + 3 L-PU.

Cool-down: PNF of hamstrings; foam roll.

New PR by 2 rnds. Head-to-floor HSPU; strict L-PU; knee to floor lunges.

Clayton:
education aside, it comes down to the mission. Take a few hours and do some research and picture yourself 5-10 yrs down the line and where and what you want to be. The challenges will be there regardless. Either way, you'll be joining the 1% of the American population who serve in the Armed Forces; our warrior class. S/F.

6 rds 5 HSPU 3 LPU M/31/6'/215

as rx'd:

8 rds

10 rounds

Might have been 11. Lost count. hehe

man I gotta work on my L pull ups! I'm terrible at those things.

M/39/175/6'

As Rxd 11 rounds

33yom@195
11rounds + 5 hspu + 10 Lpu

6 rounds + 3 lunges

I subbed with tuck pullups instead of L-pullups. I'm not getting the L-pullups yet.

24/m/175

as rx'd

12 rounds and change

m/27/67"/187

11 rounds, feet on wall for hspu's

Ran a mile at end (skipped 5k)

3/9/09

CFWU x2

WOD:
10 Sit - ups
10 Pull - ups
10 Dead Lifts (95lbs)
AMRAP in 20min.

16 Rounds + 1 sit - up

JD Roper
Pickens High School

12 + 5 HSPU

M/24/183

Rx'd
6 rounds plus 1 HSPU
Those L-pull ups suck, and I suck at them.

8 rounds on the dot.

5 rounds of L-pullups, 3 rounds of pullups with knees up. 2 rounds unbroken, rest broken.

Really need to get better at these things.

F/37/124
HSPU to abmat; L-pullups- most done with reverse grip- almost all singles
11 rounds + 5 HSPU
forearms are smoked! typing is difficult!

BWU
Snatch skill transfer drills w/45lb bar

5 hspu (assisted after failure)
5 L sit pulls, singles after 3rd round
15 lunge steps

8 rounds in 20 min

HSPU toes on bench
6 rds

First timed workout in 2 weeks due to sprained knee
(MCL). Lunges were not quite full ROM, but happy with latest improvement. Felt it in knee coming down from HSPU's, but all were unbroken sets and down to top of head. L pullups suck with a healthy knee or gimpy one.
10 rounds even

m/19/5'8''/143lbs

as Rx'd

12 rounds

30/f/115

few days behind.

Jackie: 6:56 (almost 1 min PR)

45# thrusters

HSPU's w/ feet on high table

9 rds. plus 5 HSPU's subs and 6 L-pull ups

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

Rx'd

10 Rounds + 5 HSPU & 5 LPU

31/m/5'10"/210

Assisted HSPU by hooking feet high on the safety bars of the rack.

L-pullups were all singles. It was extremely hard to keep legs straight out in front of me towards the end.

7 rounds + 5 assisted HSPU

5 dumbell press (50lbs/each)
10 L-pullups
15 walking lunges

10 rounds in 20:20 mins

After I worked on my HSPU skills...hehhe!

6 rounds, recovering from a cold

eric gohl--

nice work on the muscle up man!!!

25/m/5'11"/204

Subbed tuck knee pull ups for L's.
11 rounds + 5 HSPU + 6 Tuck Knee Pull Ups

7 rds. + 5 hspu.
1st 2 rds as rx'd on pullups. Remaining rds did kipping pullups.

As rx'd: 7 rounds + 5 HSPU's + 6 LPU's

I am adding L Pull-ups to the list of things I do every week. They are tough but I really like them.

M/162/26

As Rx'd:

14 Rounds

8 rounds plus 5 hspu's. L-pullups quickly turned into Z-pullups.

Ryan M/22/185/5'10

6 rds plus 5 HSPU and 7 L-pull ups as RX'd

RJ M/22/170/5'9

10 rds plus 5 HSPU

10 Rounds +5hspu, 4 L-PU

8 or 9 rounds at 6 L-pull ups each. Wasn't sure if I marked one or not :/ In the last two, I started jumping tuck pull ups.

8 rounds + 2 reps dips

subbed
Dips
Pullups (2rnds) then upright rows (...elbow)

30 yom, 185 lbs

11 rounds (pr) as rx'd

as rxd

6 rounds+3hspu

35/M/150

As Rx'd:
13 rounds plus 5 hspu & 5 L-pullup

7 rounds
assisted HSPU ie feet on the wall
knees at 90 degrees

first time doing unassisted hspu's

Rx'd

10 rds + hspu + L Pulls + 3 steps

12 + 5 HSPUs

HSPUs were with toes over chest-high oly bar. Jumping LPUs.

9 rounds as Rx'd

37yo/m/5'8"/146#
As Rx'd: 8 rounds + 4 HSPU

I've got a hard time getting full ROM on my L-pull ups. I get to the bottom and my shoulder's "catch" and I can't get myself up.

Between those and massibly breaking up the HSPU's, my rounds were fewer than I wanted.

modified.

30 pushups
10 l pull ups
15 steps lunges

5 rounds plus 25 pushups

M/32/5'4"/146lbs
As Rx'd
13 rounds + HSPU
L pullups suck

wu x 3 x 10: GHD sit, dip, pull, be, squat

AMRAP 20 min: 7

1st round as rx'd
All other rounds did HSPU's to 25 lb. bumper plate. About 2" thick.

getting better on HSPU's.
L Pull-ups make my left shoulder feel like it is going to separate
when I go to full extension. Not painful though.

12 rounds in 21 minutes
did jumpin and assist pullups

Clayton #9-

My opinion (biased, being that I'm an '04 USNA grad) is that USNA gives you many more options and a better overall experience. You say now you're set on flying jets--if you go to USAFA and change your mind or get found not physically qualified for aviation, then you're flying a desk for 5 years. At USNA you could still go subs, surface warfare, SEALs, EOD, or Marine Corps. You'll get exposed to all those warfare communities during your time at USNA--maybe you'll realize you like submarines and the nuclear power pipeline. Both have good locations--if you like skiing USAFA is a better choice, but from USNA you can get anywhere from Virginia to Pennsylvania to NYC to Ocean City within a three hour drive, and you're only a half hour to DC and Baltimore. Quality of education will be about the same at either--also look into what you plan on studying. USNA has great resources and profs for engineering majors and runs the Naval Academy Foreign Affairs Conference every year if you're a poli sci type.
Promotion rates will be essentially the same so don't factor that in to your decision. One final point I'd make is that I currently work with an '05 USAFA grad who went to Air Force dead-set on flying jets before deciding that he wanted an opportunity to do more real hands-on leadership. So he decided to cross-commission over to the Marine side...not the preferred way to go since they only allow a handful to do that every year, but I just use him as an example of how your big plans when you're 17 or 18 might change over time.

8 rounds, subbed rounds of 10 regular pushups instead of HSPU.

39/m/190

last 8 rnds + 2 hspu

today 9 rnds + 1 hspu

M/32/152lbs/5'5"

13 rounds as rxd
plus 5 hspu

my abs hurt

read it wrong!!! did 5 rounds for time, got done in 12 minutes

m/42/202/5'11
7 rounds plus 5 HSPU

the closest I've come to a true HSPU: first two sets where shallow HSPU, then I followed an earlier post using the smith machine. hooked my heels over the bar which was at nose height, used my hamstrings to assist my shoulders, nose to ground. L pullups were broken, dropping legs down between most reps, last set were I pullups

5 HSPU (feet on 24" box)
10 pull-ups (40# assist for first 5 rounds, jumping after that)
15 steps walking lunge

8 rounds + 5 HSPU + 5 pull-ups
20:00

CFWU1

7 Rounds + 5 HSPU + 5 L Pullups

HSPU leaning against wall forehead to floor.
LPU's broken to mostly 5-3-2's

According to beyondthewhiteboard I got:

6.933 rounds

as rx'd

I was three lunges short of round seven.

8 rounds, HSPUs not all strict.

22/f/5'8"/164

6 rounds

subbed 8 jumping PU + 10 sec L sit for 10 L-PU
subbed 5- 45 lb shoulder press + 5 mini HSPU (basically just held handstand) for 5 HSPU

As Rx'd 7rds, 5HSPU, 5 L-pullups
I need to work on my L-pulls, they're a little sloppy...but not too bad.

7 rounds...slightly modified.

Clayton, congrats! If you're concerned about Q.O.L., stay a civilian. If you want to challenge yourself and compete for a chance to fly with the best, GO NAVY!

#9 I was in the AF for six years, not a pilot, not even an officer, but it was cool. I work for the Navy now, and know that you'd see more countries and get in more foreign boxes joining the USNA. (Talking about CF here guys)

Herm: 9 rounds + 5 SP + 10 JPU

50# 1-arm Dumbbell Shoulder Press ILO HSPU
Jumping Pull-ups @ Forehead height ILO L-Pull-ups
Scale up to 8kg KB 1-arm Overhead Walking Lunges

Cookie: 9 rounds + 5 HSPU

HSPU w/feet hooked on a 3 ft. rail, bent legs
Jumping pull-ups and knees to elbows ILO L-pull-ups
Walking Lunges as Rx'ed

Crossfit Endurance WO from 7 Mar:

As Rx'd with one exception: walked around the track following TT instead of 3 minute rest period.
Mile TT - 6:17
Splits for repeats - 1:22/1:26/1:30
No fouls!

M/25/158
9 Mar 09

d - 30m/175

11 rds as rx'd (pr)

forehead to floor hspu's, strict L's

j - 35f/125

14 rds as rx'd (pr)

I'm newer to CrossFit...been working on it for about 3 weeks now...

27/m/5'10/210(and dropping)

9 rounds

Not sure if folks have seen this, but like CrossFit, it's low-tech, pull up centered exercise:

http://www.cnn.com/2009/HEALTH/03/09/bartendaz.urban.youth.exercise/index.html?iref=mpstoryview

11 Rounds +5 HSPU

w/ tuck-sit pull-ups.

I just watched the CFJ 'Zone Chronicals' and am wondering if there are any practicing health advocates out there that have any feelings on the video. I am a lay nutritionist and health advocate but wonder if that video is irresponsible. If that is indeed how he eats every day then he is omitting a good amount of basic nutrients from his diet. I understand he may supplement such nutrients but getting those from supplements alone can't be the best practice. Anywho, just thought I would see others reactions.

#121
Amen

6 rds, scaled hspu but not much this time.

F/36/5'2"/108

sub'd:
HSPU-Head did not touch ground
10 Band assisted PU + 10 Knees to Elbows

6 rounds + 5 HSPU + 5 Assisted PU

9 rounds + 5 HSPU and 10 L-pull-ups

HSPUs were piked

10 rounds

M/39/150

9 rounds + 5 HSPU + 10 L-PU

8 Rounds (HSPU's 2.8 inches less than full ROM)
(51,39)

sub'd 50# sandbag for HSPU due to injury
5 rounds
Livestrong!

as rx'd 8 rounds

10 + 5 HSPU
Need to get legs higher on L pull ups

M/34/5'10"/198

As Rx'D
8 full + 1 HSPU

Disappointing. Still having some right wrist troubles...hurt me in later rounds during HSPU's

10 rds + 5 hspu + 5 L p/u

terrible form on L p/u

20/m/160/5'9

M/44/166

Scaled

HSPU (blue band).
L-sit pull-ups (some with blue band under thighs).

6 rounds, + 5 pull ups*

* Had to wait occasionally for hand stand station (1-2 minuts total).

If the others only knew

M/33/188

As RX'd forehead to floor every rep hspu's
Strict L pullups every rep ( very NASTY!!!!)
Knee kissing ground every rep!

12 rounds + 5 hspu's

25/m/5'11"/175
as rx'd
5rds+5HSPU+10LPU
finished lunges about 20:15

10 rounds

20:15

every rep of L pull ups, would burn only one specific stomac muscle. kinda painfull, any one else ever expirence this on any type of ab movement? remedies?

CFWU
situps on steep decline
7 pullups, 7 dips per round

WOD
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 tuck-sit Pull-ups
9 Steps, Walking Lunge

6 rounds plus 3 HSPU. Started doing the pullups with palms out, then switched to palms in at shoulder width in round 3 or so. That was easier and I may just start with that next time.

WOD as prescribed: 14 rounds.

What fun it was being a crash test dummy for the level 2 cert at One World. Pleasure to meet everyone!
As rx'd:
14 rounds 5 hspu, 5 L-pullups

Momof3

Thanks for the compliment. I look forward to your posts too! Keep up the good work.

as rx'd
11 rounds

so sweaty and dizzy...

m/24/215/6'3''

The Level 1 Cert in Ohio at Rogue was AWESOME! Well executed, organized, and just top notch! The time spent on showing good form, showing bad form, instructing, doing, correcting, teaching, was really great and so beneficial! I already loved CrossFit, but am still even more convinced than ever that CrossFit is THE way to go. Major Kudos to all of our trainers who came to Ohio to teach us! You were all awesome!

m/44/175

9 rds + 5 HSPU

alternated each rd b/t L-PU & dead hang pull ups

F/41/130

7 rounds + 3 HSPU

tuck sit pull ups

WOD
10 sit ups
10 pull ups
10 deadlift (65/95lb)
(AMRAP 20 mintes)
rounds- 19 with 10 sit ups, 10 pull ups

8 rnds.

Thanks for posting our #s Herm :) It was cold out, but FUN! I will miss not WODg w/you tomorrow, babe!! :( Pony - Y-E-S, AMRAP!! LOL!!! Loved your FB!!! You are a hot mama! S'more - glad to see you positng, daddy!!! :)

6 rds

First three rds as rx'd, but then the HSPU started to look more like an attempt to smash my face violently against the floor. Round four I started sets of one, but five and six were more like flexing at the elbow five times followed by me placing my feet on a platform, walking my hands back to as vertical position as possible then completing five modified HSPUs. L-Sits were O.K. until round five, but then they became sets of one - stuggling to keep my feet from falling toward the ground.

8 rounds plus 5HSPUs

Those L things are tuff. More than half of my time was spent on them.

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

4 rounds complete

M/40/185

Subbed 115lb shoulder press due to a pinched neck that I don't want to aggravate further.

7 full rounds. Last time: 9 rounds and change. The shoulder presses slowed me down. I could have gone lighter, but I was already cheating as it was.

More better faster

cfwux2
burgwux2

5-10-15 amrap in 20m

hspu - scaled (feet on bar)
l-pullups (1st set L's rest kipping)
lunges (did 16 steps for symmetry)

7 rounds + hspu + pullups

6 rounds right after 4 hours of defensive tactics at the police academy. holy cow I'm beat.

subbed 135lb push press for HSPUs and did jumping lunges instead of walking lunges. L pull ups as rx'd.

Rxd
6 rounds + 5 HSPU + 3 L Pullups

First WOD after 6 weeks of SS and 5 weeks of GOMAD.

I'm doing a blog post on my experience if anyone is interested, should be up soon.

m/32/193

as rx
14 rounds + 5hspu + 3 L Pu's

(double count lunges...30 total steps right???)

m/35/152

as r'xd
L-pullups NASTY

11 Rounds

subbed Cindy - 14 rounds! (prev PR 12 + 3 pullups)

Substituted pushups with my feet on the fifth step for the handstands; I'm still not strong enough. Otherwise as prescribed.

6 rounds

The L-sits were the bear on this one.

So today was my first day back in a week and a half after nursing a strained Plantar Tendon. Managed to crank out 4 2/3 rounds and then about 10 minutes on a stair climber.

Ryan #407,

I agree, if that is how he typically eats, he is missing out on some vital nutrients. But he did say he travels a lot, and eats out a lot, so he might make it up there. Personally I prefer to cook, and eat a good variety of foods. I look at it like this, I put a lot of work into my WOD, why should I skimp on the work it takes to prepare a good meal?

Fish (wild never farmed), bison, grass fed beef and chicken, organic eggs with 250 mg of omega 3's.

Once in a while an egg white powder protein shake with some wheat germ, almonds and an apple. Lots of fresh steamed organic vegetables, and water with fresh squeezed lime juice (helps prevent kidney stones). Pumpkin seeds, and sunflower seeds, yogurt, and some cottage cheese. Lots of pine apple (good for lowering inflammation). This is just a small list, and it changes weekly. I typically eat 16-17 blocks a day.

Clint & JLG,

Thank you for responding to my post. I just got home from our leadershp meeting. Many of us are still hurting, but we remain dedicated to living for Christ.

I must admit that I am a bit disappointed that more people did not respond. I know that exercise and physical fitness is important to me, but only to a degree. It is the relationships we build and the influence we make on others that really matter. As much as I am committed to becoming more fit, I am now more so committed to building up my heavenly treasures, rather than my earthly ones.

Phil 4:13

11 rounds

Only couple hours sleep last night, need to do 13-14 range next time with better rest.

6 rnds

Last 2 rnds bent knee chin up.

Practice L chins!

30/m/198

8 rounds + 5 HSPU

HSPU w/assistance bands
L Pull-ups quickly became swinging L PU's

M/24/158/5'7"

As Rx'd

7 Rounds

All but the first L-PU were broken. Everything else unbroken

M/43/185#/5'9"
As Rx'd 9 Rounds plus 5 HSPUs.
First time for lunges since knee surgery.

Teri f/36/5'7/153
scaled with HSPUs to a 6" target and kipping pull-ups
7 rnds + 5 HSPUs + 1 pull-up

Todd m/36/5'10/165
as Rx'd
5 rds in 13 min, met pukie (first WOD after being down with the flu for 10 days).

Great seeing Chris M. again!

Hari,

What are your numbers?

(51,39)

WOD's so far this year I've counted are 47, and 44 done for me. Are you adding extra WODS?

Thanks

CFWU x2

5 Handstand Push-ups on 10# bumpers +1.25 depth
10 L Pull-ups wide grip
15 Steps, Walking Lunge with 1 pood KB

6 rounds
+5 HSPU & + 7 L Pull-ups

7 rounds
HSPU were weak and could not go all the way to floor.
LPull-ups were jumping L PU's

20# dumbbells SP - 5
L pull-ups 10
steps - 15

3 rounds
+ 5 SP + 15 steps

CFWOD as many rounds in 20 as possible of;
5 hspu
10 L pull up
15 walking lunge steps

8 rounds +5 HSPU
HSPU still not great ROM but getting better

20#
starting out...will get better
7 rounds
5HSPU - on ugly couch
paused at #6-8 on L pull-ups

M/47/5'9"/174

as Rx'd 10 Rds

Fun workout! For me the limiting factor was L-Pullups. Also, my last two pullups were really weak (chin kinda-sorta-maybe even with bar) but I was pushing to make 10 rounds. Prior to the last two, I made sure all pullups were legit. Last lunge was at 19:59!

11 rounds exactly as the clock struck 20min.

8 rds + 2 hspu ugh.

27m/6'6"/225

8 rounds

Completed seven rounds.

Still taking it easy after flu over the weekend. Lost eleven pounds in the last four days, but not on purpose. Still getting energy levels back up.

bw-210

modified as noted

5 hspu - self spotted with feet over bar
10 pullups
10 situps
15 walking lunge steps

9 rounds total

as rx'd
10 rounds plus 5 HSPUs
last 2 rounds were knee lifted pull ups

10 rounds

m/30/162

11 ROunds as rx'd. Felt good till 3-2-1-Go.
Good job Pukie, you killed me

5 Push ups with my knees on the bench
10 V-ups
15 walking lunges

11 rounds in 20 mins

All modified:

3, 6, 9
5 rounds in 11:30
Used only 210 offset on the pullups. Down from 250.
M/58/279

As Rx'ed 11 rounds.

30m/156/70"
cfsb
backsquat
3x5 165,175(pr)

as rx'd
10 rnds. 5 hspu,7 p/ups.

ug...ly

assisted hspu's (feet on high bench in garage)
strict l-pu's until last couple rds, then lost form

10 rds + 5 hspu's

see how my left shoulder feels tomorrow....

25/M/6'1/165

As Rx'd

11 rnds + 2 HSPU

m/39/67"/183#

amrap in 00:20:00 = 8 plus 5 hspu and 5 burpee's

adhoc scale....

5 hspu with feet on top 5' latter
10 L Pull-ups round 1
10 kipping pull-ups round 2-4 (3rd kip of round 5, I ripped my pull up bar out of the rafters and almost killed myself. substituted burpee's for round 5-8
15 Steps each leg, walking lunge

2 months ago when I started I think I would have quit, but today I got mad when the bar came down and refused to quit.....

Feeling great!!

#182 Thanks Girl! Great job yourself!

#251 EXCELLENT! Where there's a will there's a way for sure! Get the link up on the comment board for all to view your weekend injury to TRULY appreciate how hard core you are!

S'more! glad things are going well for you and your family!

#311~THANKS! I am forbidden by orthopedics to do ANYTHING involving upper body through Saturday to see if the cortisone shot they gave me will alleviate any of the tendon inflammation due to 2 bone spurs....I have a feeling I'll be under the knife to shave those B****es down sooner than later...but, maybe the shot will give long term relief! YOU ARE YOUR OWN YARDSTICK MY FRIEND...when you see improvements or a new PR that's what matters....we are each trying to gain extraordinary results in our own ways!

#401 HERM! Great to see your progressions post op! GREAT EFFORTS!!

9 rounds (+/- 3 sec...)

never felt better about L's or HSPU's. getting better slowly

8 rnds. + 5 hspu

I have neglected the need to REALLY focus on improving my HSPUs for the first year of crossfit and this workout shows this. In the last couple months I have finally started doing them with my back to the wall and have been progressively increasing ROM. Progression is key. I wish I knew if all these other posters do them with their Back to the Wall. For those that don't, it is a lot harder when you do this. But with PROGRESSION you can gradually lower the distance your head goes and you will see progress.

Anyway, would have liked to do more than 7 rounds but that's what I got. I'm a little beat up as well from 5 days on...

Male 5'11" 235 47 years

5 shoulder press at 135(not sure I can do HSPU)
10 L- pullups
15 lunges

6 rounds

tore me up... still sweating after my shower

7 rounds

worked hard for 20 minutes, lost count. HSPU's pike off blue couch. started cf endurance today.

9 1/2 rounds.

That sucked.

M/30/5'10"/182 lbs.

9 rnds +5 HSPU*

*HSPU with rubber band shoulder yolk:
http://www.crossfitoffthegrid.com/gallery/main.php/main.php?g2_itemId=1719
L-Pull-ups were the major limiting factor. Had trouble getting lockout at bottom of each pull-up.

Pony I have not tried your recipe,I am cooking saturday though so I still have a shot
7 rounds 5 HSPU, 10 L pull ups 11 lunges.
completly gassed also a little sick ( not an excuse pony) you won.
Good to have you back S'more

9 rounds..

go air force... but dont go to an academy..sucks
graduated in 07, just got my assignment.. will be flying HH-60s...CSAR... be pretty rewarding job.

18/m/165/6'

as rx'd

9 rounds + 2 hspu's

BW: 174.4
First day of SS @ 11:30am
CF @ 10:15pm
7 rounds + 4 HSPU

32/m/200

did strict pullups instead of L's.

12 rounds

M 38 5'10" 150#

5 rounds + 5 HSPU.

HSPU = feet against the wall, dogtag touches floor at bottom - need to get strong enough to touch HEAD to floor. Hard to stick to the wall sometimes.

Else, as RXed.

6 rounds.

first 2 were as shown

last 4 were 3, 6, 9

m/19/5'11"/161

Scott m/48/6'/210
Feet on washer for HSPU, Jumping L pull-ups

9 rds + 5 HSPU + 2 L pull-ups

Scaled as follows:
5 wall push-ups
3 pull-ups
15 walking lunges

Total: 15 rounds, 5 wall push-ups, 1 pull-up

Rounds 7,8,9 was able to get 5 pull-ups

58/M/195 Belinda and I both feel like are trying to come down with some thing, so she took the day off entirely and I did my lifts but not the metcon.
- back squat warm up
- back squat 3x5; 200, 210, 215

subbed L-pullups with 5 pullups, 5 knees-to-elbows... 8 complete rounds

completed 13 rounds

* all HSPU's head to ground and unbroken
* L-pull ups suck

completed 7 full rounds, and the HSPUs on the 8th round.

Warm-up: 5 minues on C-2 rower

Scaled to Brand X pack:

AMRAP in 15 minutes of:
3 HSPUs green band assist
6 tuck-sit pull-ups green band assist
9 walking lunge steps

7 complete rounds + 3 HSPUs + 6 tuck-sit pull-ups + 6 walking lunge steps

F/59?5'6"/135

10 rnds + 5 HSPU's + 2 L-PU's rx'd

subbed 30 pushups for HSPUs, completed 7 rounds plus 30 pushups and 10 L pullups. pushups and L pullups broken after about the 3rd or 4th round

Clayton,

I'll echo alot of what was said already; either school will be a good opportunity for you. I am an 89 grad from USAFA and am just about to finish my military career. I've faced good and bad, fun and boredom, excitement and disappointment. I think all militaries, probably all organizations, have good days and bad days.

At this time, I'd say pick what you think is going to be more fun, and make it work, never looking back and never thinking about what could have been.

Email me if you have any specific questions.

8 Rds. + 5 + 2 (L-pulls were mostly knees bent / tuck)

10 rds

strait leg (no kip) pull ups

Impressed with this! I don't think I've ever done this many HSPU in one workout!

Rd 1- 1:20.28
Rd 2- 2:22.29
Rd 3- 2:36.61
Rd 4- 2:54.94
Rd 5- 3:04.27
Rd 6- 3:35.11 (included water break)
Rd 7- 3:28.90
+ 2 HSPU

Total:
7 rounds + 2 HSPU!

6 rnds not rx'd
HSPU not full ROM
subbed knees up PU for LPU
lunge steps in place (no room to walk)

6 rounds HSPU variation squat rack bar legs on squat rack

m/39/6'2/240

6 rounds +5 HPU + 10 pullups
first set all 10 were L pullups, following sets were 5 L pullups and 5 regular to help keep pace
Handstand pushups: ankles supported with a cross beam

26/m/155

10 rounds

First time for this one.

m/37/167/5'9"

7 Rounds as rx'd (doing HSPU against wall)
+ 5 HSPU + 3 L Pull Ups

Then I decided to do 1 minute sprint intervals on the treadmill for 20 minutes or so.

Good workout.

as rx'd
8 rounds + 5 hspu

m/39/5'4"/140

As RXed, 10 rounds (in 19:53)

F/115/24

As Rx'd

9 Rounds + 5 HSPU

Awesome wkout. L-Pull Ups rocked my midsection. Only completed 5 rds + 5 hspu. 15 walking lunges means 15 per leg right?

m27/6'/215
CFWU

10 Rounds as Rx'd

I have been feeling super tired.

7 rounds

as rx'd:

12 rounds + 3 LPUs

M/39/5'6"/193

8 rounds
HSPUs were actually pretty easy this time - balance is coming along.
L's killed - no energy today
Lunges a cakewalk compared to the hundred footers. :)

11 rounds + 5 hspu
I did the L pullups with legs in a seated position.

M/29/6'1/180

a few quick lunges shy of 12 rounds. L pull-ups were down to singles at the end

11 rounds + 4 lunges

11 Rds
+5 HSPU
+ 2 L Sit

Modified

8 rnds + PUs

HSPUs still hurt shoulder - had feet up on plyo box, increased to 10 reps to compensate

Can't hold "L" on L-Pulls; used reverse grip

8 Rounds in 20:21

M/26/191

5 - Assisted HSPU w/ feet on bench
10 - L - Pullups (Cheated w/ just reg. Pulls)
15 - Walking Lunges

7 rds (2 rds w/ L-ish pullups, rest w/ S pull ups) in 21:09 vs
8 rds in 20:08 in 11/07.

10 min ellip wu 19/19.

13 just under the wire, alternated pu/chinup L's. wu-17 min on eliptical.
last time:8 vs 11 last time. recovering from bad cold, plus longer wu this time.

m/48/177

CFWUx1
BurgenerWUx1

11 rounds + 5 HSPU + 5 LPU

Handstand Push Ups, Kipping, 5 reps, 0:26/0:33/0:33/0:37/0:50/0:55/0:54/0:51/0:58/0:46/0:42/0:24
L-Pull Ups, 5 reps, 0:31/0:28/0:32/0:33/0:40/0:40/0:39/0:40/0:46/0:39/0:38
Walking Lunge, 16 steps, 0:25/0:22/0:25/0:24/0:25/0:21/0:25/0:24/0:24/0:22/0:20

Handstand push ups felt very strong. Achieved full range of motion, locking it out at the top each time. L-pull ups were pretty ugly and highly broken (typical set was 7-3 or 6-2-2).

Also did the following 5-rep sets of front squats tonight:

45/135/205/225(PR)

Got below parallel on all sets. Got down to a D-Ball at all weights below 225. Will do some "hold at bottom" squats using 225 next time to develop better depth on this lift.

The kids were both sick today so they didn't train. Mama did the following version of the wod:

f/50/130

Shoulder Presses, 10 lbs dumbbells, 15 reps
Pull Ups, Assisted, 1.5" Blue Band (rounds 1-3) / 2" Green Band (rounds 4-6), 5 reps
Walking Lunges, 16 steps

6 rounds 13:32 (2:08/2:05/2:17/2:12/2:38/2:09)

Great job, Mom - keep up the good work!

9 Rounds + 5 HSPU's and 15 Walking Lunges

AMRAP in 20 minutes of:
5 Handstands, 5 pike pushups
10 pullups (red band), 10 GHD situps
15 walking lunges

5 rounds + 5 handstands

Followed by CFE rowing workout.

I'm sooo T.O.'ed about my job making me work 12 hours which lead me to missing a CrossFit session! errr.....

(I really shouldn't complain... at least I have a job)

I was hoping that the place would still be open once I passed by there (8:30 P.M.) but it was all shut down

Oh well... I guess I'll just have to settle with the playground then!

The only thing that I had to support me for the HSPU's was the Tic-Tac-Toe wall which made it even harder cause the Tic-Tac-Toe blocks were getting in the way!

I blasted at the end though in hopes of getting more rounds!

Rounds: 8 rounds + 5 hspu + 6 L pull-ups

No time for me to stay up tonight. gotta catch my Z's. If they make me work overtime again and I miss another CrossFit then I'll have to settle with the lifting at 24 even when my trainer told me not to lift heavy because of me not being flexible. I need to get something done!

23/m/180
DL(3x3): 335-355(pr)-355; 10x265

I just wanted to comment on the Level 1 Cert at Rogue Fitness this weekend.

This was my first taste of Crossfit,EVER! And I loved every minute of it. The knowledge we left with was well worth the money. The coaches were demanding, helpful, funny, professional and friendly. I got to meet several people that I have seen on the site and cant wait to meet more. I highly recommend that if you are considering going to a cert, that you do it. You will not regret it.

Bruce, thank you for the help with my rowing.

Tony,Jimi,John,Jolie,Andy, Bill,Caity and all of the attendees of the cert, THANK YOU for making my first taste of Crossfit so pleasureable!

28/M/170

6 Rounds +5HSPU and 3 Pullups

sub'd pullups for L-PU's

M/33/192/6'

8 rounds

L pull ups looked more like h-pull ups after a while... dogging it today, should have at least 9 if not 10 rounds with more focus - but still would have been h pull ups.

49/m/140
sub cindy 21

8 rounds
5 HSPU
10 Pull UPs No L
15 Lunges

post work out
45 Leg raises hanging from pullup bar
35 Knees to Elbow
to make up for L pullup

Only got 7, blahh

Didn't do this one because of the business of the globo gym, so I did another one instead:

on a continuous running clock, do 100 OHS @ 95lbs. Every minute do 3 burpees, 7 k2e. start the clock, do the burpees and k2e, then begin.

brutal. fun.

time 16:20

no WU.

as rx'd: 12 rounds.

L-PU's probably on rnd 8 started to falter a lil bit. but still countin it...

9

9 rounds even

44/6'1"/187

11 rounds + 5 hspu

5 handstand pushups (limited range of motion)
10 L pullups (knees were bent)
15 step lunges

11 rounds in 20:00 (6 after 10:00)

Cycle 1 Day 1 CFSB
3x5 BS - 135/145/155(Starting PR)
15 min metcon - AMRAP: 6 rounds + 5HSPU
5 HSPU (done against wall, elbows at about 100 degrees at bottom)
10 L-Sit (first 15 were full L-sit, rest were with knees bent)
15 Lunges

Gymnastic work: Muscle up progession, hand stand work, pull-up bar jumping.

8 sets

i only could do one set of handstand pushups. subd for 95lbs press.

8 sets

i only could do one set of handstand pushups. subd for 95lbs press.

I just want to thank everyone who responded back to me. I appreciate every body's input, and this reassures me that whichever path I choose I will be working with a great community of men and women. It just shows how much everyone cares to be so responsive and encouraging. Thank You Again
Clayton.

subbed ring L-pull ups

6 rounds + 5 hspu + 9 pu

First WOD ever 5 rounds with hspu against wall all other movements as requested

as rx'd

11 rounds......with kipping l-pulls

4 rounds in 22 minutes

HSPUs modified with padding under head, decreased padding until last round, then had to increase again

No L-PUs, PUs on assist machine starting with 40lb assist, ending with 60lb assist. definitely improving

10 rounds in 19:41 as required.

Also did "Fran" as required earlier in the day.

8 rounds in 21:25. Needed a spotter for the pushups and pullups to maintain form.

USAFA or USNA? Your entire preamble was about what was in it for you. Your motivations are skewed. I hope that in what ever branch you select, you will learn that to be a quality officer, your motivations and service are selfless. Serve your country, make a difference in the lives of those in your charge, and have fun.

subbed ring L-pull ups

7 rnds (L-pu were stopper, hspu went better than ever)

34 year old male 70 inches 195 lbs

As rx'd 9 rounds plus 5 HSPU. All HSPU almost head to deck and unbroken throughout. LPUs all broken but strict. Kiss the ground on the alternating walking lunges. Great little WOD.

m/40/5'6"/142

as rx'd 8rnds

38m/6/185

as rx'd

10 rds + 5hspu + 3Lpu

6 HSPU because they arent all the way down
10 Pushups chin to ground thumbs under armpits
15 Lunges

10 rounds in 18:50

Couldnt do anymore HSPU and for some reason they took the only chinup bar out of the gym

3,6,9 - 15 min.
9 rounds

6 rounds

8 rounds

10 rounds

as r'xd

8 rounds +2 HSPU

M/195/5'11"/28

5 rounds, first ever crossfit workout. The warm up was hard...not looking forward to that every day.

As rx'd
10rds + 5HSPU +5 L-PUs

6 rounds

10rounds+5hpu+5l-pu

as rx'd
9 rds + 5 HSPUs + 10 LPUs

Still not happy with the form on the L pull-ups, but definitely an improvement from last time. Only able to finish about 2 sets of L pull-ups unbroken...

male/41/5'8/175

15 rounds + 5 hspu

f/26/105

7 rounds + 5 hspu

hspu to one abmat, and even with that I came up short on a number of reps. Still better than my usual TWO abmats :)

L-pulups were more like weird half-strict-half-bucket type pullups, but I did not surrender to the kip

as rx'd need some help with the pull ups, got five on my own took a few second break and was able to complete 9 rds...

As rx'd

10 rounds

9 rounds
Forgot about the L part of the pullups.
All 10 pullups in one set through 7 rounds.

M/42/6-1/200

Finished 6 complete rounds + hspu & pullups of the 7th.

HSPU have improved a lot since the last time I did them. Head was just about to the abmat (touching if you count hair!) with 3 rounds doing all 5 without coming off. The first several rounds I spent more times trying to flip onto the wall than I did the actual pushups...so not too smooth there.

The L pullups also were an improvement from the last time. Was able to hold the legs out for the 6 rounds, although not completely straight - last time, I had to do most of them in more of a tuck position - knees up, legs completely bent. The 7th round was normal pullups, as I was trying to beat the clock.

Lunges were pretty easy - it's been awhile since I did them w/o weight.

Although I didn't get a great number of rounds, I felt pretty good about today's workout due to the improvement in the actual movements. Getting better!

As Rx'd 11 Rounds
L Pullups were weak. Could only do 2 or 3 at a time.

9 rounds, did lunges with 12 lb med ball overhead.
Hard w/o, love crossfit

09.03.09
7 and 5 pullups of 8th.

Posting a day late, flew in from Argentina yesterday and was up for 36 hours. Too tired to even try it.

First time doing HSPU in months. Not having the same pain in the traps I was geting before. Now it's migrated to my tricep but, it was bearable.

11 rounds 19:59

HSPU :15/:30/:25/:24/:17/:18/:26/:43/:18/:14/:14
L-pu's :24/:61/:55/:58/:61/:52/:65/:64/:73/:74/:69
Lunges :29/:26/:23/:27/:23/:25/:31/:28/:28/:24/:20

M/32/5'4"/123lbs

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

*16 rounds

Jennie: 27 F 165# 5'9"
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (assisted)
10 L Pull-ups (jumping)
15 Steps, Walking Lunge

Completed 10 rounds

m/30/6/192

First WOD since gallbladder removal in January. Scaled to 20 min rounds for time of pushups with feet on 12" box, 10 pullups, 15 steps walking lunge. I can't wait to get back into crossfit shape again!

Completed 8 rounds plus 5 pushups and 8 pullups.

Complete as many rounds as you can in twelve minutes of:

3 Handstand Push-ups (progressions, 6 inch book stack)
6 tuck sit pull ups
9 Steps, Walking Lunge

5 rounds + 3 HSPU progressions

#30DB Lung

Dewey 240/27/6'

7rnd

C5 195/25/6'1

7rnd, 3hspu

(5) 105#SP's
(10) L-Pullups
(15) Walking Lunge w/25#KB overhead

7 rounds 20:12

After 1st round had broken sets of Pullups, which slowed me down.

Semper Fi

Joseph 38/5'10/180/M

11 rounds as rx'd (plus 5 HSPU)

8.33 rounds

F/27/5'5"/120lbs

HSPU = 70 degree angle-ish
L Pull-ups = More of a 4 o'clock than an L; Heel touch

9 Rounds + 5HSPU

Clayton -

Congrats on your acceptances! I have to throw my two cents in after reading some of the other responses (and one in particular). Please do not let anyone tell you "USAFA definitely isn't a military academy. My ROTC had far more discipline. If you want a great education without the monotony of shining boots, USAFA is for you". As an '04 USAFA grad, I have to laugh at this. And I'm assuming you've done enough research on all the academies to discount this. Enough said about that.

As far as choosing between Navy and AF, they are both excellent schools academically, and I'm sure both will be challenging. A lot depends on what you want to do after you graduate. If you want to fly and you are medically qualified, you have an excellent chance of getting a pilot slot from USAFA. I'm not sure about the Navy's numbers. Bottom line is, I really think you can't go wrong either way.

19 rounds as Rx'd

10 situp
10 pull ups
10 deadlifts
20 mins 16 rounds 10 situps

27/m/155

11 Rounds + 5 HSPU's

I felt pretty good on this one. The hardest part were the pullups, ugh, at about the 6th round i was doing one at a time, but I pushed through

JULIA: F/44y/5'02"/151#
WOD: AMRAP in 20 min:
5 HSPU with feet on chair
10 KTE 1st round, then switched to jumping Pull Ups and L Sits
15 Walking Lunges
ROUNDS: 3 + 4 HSPU mod + 4 LPU mod + 8 WL

GEORGE: M/40y/5'08"/154#
WOD: AMRAP in 20 min:
5 HSPU with feet 4' above parallettes
10 L Pull Ups
15 Walking Lunges
ROUNDS: 9

subbed 60# weight assisted pullups, and incline pushups off 36" box

Rounds: 12

10 rounds

last time just under 6

as rx'd

10 rounds

m/31/5'11/177

9 rounds

m35/170/5'8"

as rx'd, 10 rounds + 5 hspu's and 2 L pull ups

M/49/151/1-1-06

Tuck PU/HSPU with toes on Smith

9 Rounds at 19:59 PR (Prev. 8)

8 Rounds

11 rounds as rx'd

34/6'1"/211

10 Rounds + 5 L PUs.

subbed shoulder press #115 (bar to top of head) for HSPU.

14 rounds

10 rounds

2 broken ribs made pullups impossible, so pull downs were sub'd.
Ribs getting better, cannot, will not stop working out. Doc said there's nothing to do but endure the pain. I LOVE IT!!

8 rounds:
pullups-1 set L pullups, 4 sets dead hang, finished w/ kipping
handstand pushup- smith machine (ready for wall)
lunges- 1olb plate each hand

12 rounds.

HSPU slight bend at elbows
L Pull-ups sitting on band (good fun)
15 Walking lunges (sore butt)

Friend spend so much time laughing at my attempt at HSPU I am sure he could have managed another round.

Also did first day of Russian squat routine (again) and scoop training, need lots of practise at snatch and cleans.

Good Fun

m/32/230/69"

9 rounds + 5HSPU + 10 L PU

9 rounds as RXed. My brother was spotting me on the handstand pushups.

He finished 6 rounds btw.

First time posting and it seems there's a lot of unrelated stuff to sift through to find only a few actual wkt related comments. Anyway...glad to finally be a part of CF.
Bad knees kept the lunges to RX'd but I doubled the HSPU and L-pulls since those are strong for me.
6 rounds in that manner.

WOD
as rx'd.
9 rounds + 5 hspu,+ 5 L -p/ups.

range of motion on hspu gettin better every time,
just wish i could transfer that to s/p.
there was a girl doin hspu's aswell during the wod ,
but i think she just got upside down and had a wee shake(only kiddin).
before,snatch,high hang sn,low hang sn.
wk 4 of Russian f/s,hardest one yet,5 x 5 @85%.
the 6 x 6 that i was told was the hardest was
much easier.

Had to hit this WOD today. Felt pretty strong. Had to keep breaking up the L-pull ups to maintain good L.

As Rx'd
11 rds, 5 HSPU, and 1 L-Pull up

btw,i should've said a wee shy girl.

8 rounds Rx'd - lunges around living room furniture restricted space

10 full rounds

plus 5 hspu, plus 4 L-pulls

used bands ofr HSPU
first 5 rds L PU
then knees to elbows

9 rds

wife did inclne Push-ups and knees to elbows
11 rds

1st round:

5 foot-supported HSPU
10 L-pullups
10 steps walking lunge

Rounds 2-9:

10 foot-supportetd HSPU
10 tuck pullups
15 steps walking lunge

poor form on the L pullups

8 rounds + 5hspu

10 rounds at the buzzer

7 rounds

5 hspu nose to floor
10 pu & 10 crunches
15 walking lunge

12 rounds

4 sec left ;)

9 rounds + 5 HSPU

28YOM
5'10''
190#

Warm-up:
Random stuff, break a sweat.

WOD with slight modification:

5 HSPU
8 Steps, Walking Lunge
10 L Pull-Ups
8 Steps, Walking Lunge

(The wall and pull-up bar were about 8 steps away from each other)

13 or 14 rounds + 5 HSPU with 4 seconds left.

wod as rx'd
23-230
8 rnds 1/3 + 5 Lpu's

M/22/5'9/155

as rx'd: 9 rounds + 4 HSPU (landed on my head on the 5th)

8 rounds + 5 hspu

Thanks to all the trainers at the Level 1 Cert. at Rogue this past weekend! There was a lot of great info in a short amount of time but I learned a ton. I only wish we had had more time. A special thanks to Andy for switching up not just one, but both workout... Nothing like getting the full CrossFit experience in a quick six rounds of 30 sec. on, 15 sec. off of thrusters and pull-ups.

It was also great meeting fellow CrossFitters around the region. Look forward to crossing paths with you all again, and best of luck to you all in your training!

9rounds as rx'd

20min amrap:
5 hspu progression, feet on bench
10 assisted L-pull ups, then just strict pull ups
15 walking lunges

9rounds (i think)

i was going to do hspu with a band harness around my waist, but almost ate it coming out of the first round- getting my leg caught in the band. funny thing was that i had just told my workout partner to let me die if i got caught in the band and just keep going on the WOD. so i was stuck with one foot in the air for like 25 seconds, while he nearly pulled an ab laughing at me during his L-pull ups.

8 plus + 5 HSPU and 5 L-Pullups

A little too much kip on my L-pullups.

Jodi (F/30/110)

AMRAP in 20 minutes of:

5 HSPUs
10 L-Chinups
15 Situps

Score: 7 Rounds + 2 HSPUs

I had trigger point therapy on my hips (OUCH) one hour before my workout so no leg work allowed. Had to sub situps for lunges. Situps were definely slower than lunges. I also felt a little sicky during and after this one.

as rx'd
12 rounds + 5 hspu's + 5 l pulls

7 rounds.

48/male/6'/199/week 18 CF

Took today off, taking first martial arts lesson (90 minutes) tonight after a very long layoff!

as rx'ed.
6 rounds + 2 HSPU

Did a modified version of Pack for this one:

AMRAP in 15 mins of:

3 Pike Pushups
6 Deadhang pullups with band assist (1 lrg, 1 small)
9 Steps walking lunges

Rounds: 5, +3 Pike Pushups and got my foot in the bands

M/43/6'/195

Still making up WODs. Not necessarily in order but making them up no less. lol

5 HSPU w/feet on bar
10 Kipping/Jumping PUs Hands are sore from developing calluses.
10 KTE
15 step lunges

6 rounds

Use yellow bands for HSPUs.
All else as rx'd.

8 rounds on the dot.

As rx'd--6 sets even.

Done after 3 x runnings of R410A w/ full gear.

HSPU's a weak spot.

8 rounds + HSPUs and 5 LPUs

Subbed kipping pull-ups for L pull-ups:

9 rounds plus 5 HSPUs, and 7 pull-ups

Finished approx 1:15, paced myself for 2 mins
HSPU form deteriorated through the workout

6 rnds.

F/45/5'2"/126ish

WOD Modified to:
5 HSPUs (legs on Smith Machine)
10 jumping pullups (even rounds)
10 knees to elbows (odd rounds)
30 squats

12 rounds in 20 mins

followed by muscle-up training

22.m.135.65"

as not rx'd
*i was a fool and did almost everything all mixed up. didn't realize until i was half way through so spent 1-2 mins cursing
5 L-Pull ups
10 Handstand Pushups
15 Walking Lunges

11 rds?

22.m.135.65"

as not rx'd
*i was a fool and did almost everything all mixed up. didn't realize until i was half way through so spent 1-2 mins cursing
5 L-Pull ups
10 Handstand Pushups
15 Walking Lunges

11 rds?

7 rounds

3 mile run
22:11
then
10 Rounds of Cindy
was at ymca and couldn't do the WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
8 rounds

7 rounds + 5 hspu and 8 L-pull ups

25/m/200

as rx'd 14 rnds

10 sit-ups
10 pull-ups (jumping)
10 deadlifts (65lbs)
20 minutes

18 rounds+10+10+5

26/m/5'8"/160
10 rounds,
didn't fly on this just tried to do solid reps, i felt good about most of them. Lpullups started getting pretty tough after a while. All in all, alright.

Katon

14 rounds as rx'd

John- 11 rounds with a lot of kipping subbed

11+5hspu as rx'd

Clayton -

Agree wholeheartely with #588. The one comment telling you USAFA is not a military academy... really?? I am a '01 USAFA grad and went to Naval pilot training... so I have a little experience with both services. Either Academy is a once in a lifetime experience and definitely something to be proud of. The Air Force does hold up to its reputation of treating their people better. I would also agree that the military focus is a little higher at Annapolis while the educational workload is much more intense at USAFA. Ultimately, you should look at what you really want to do after you graduate as both services offer very different opportunities as far as a career goes. You have a tough but very rewarding 4 years ahead of you either way.

9 +5+7

45 min mod stat bike

modified CrossFit warmup

8 Rounds in 21:39:62

5 x handstand pushups = static press (95 lbs descending all the way to as little as 50 lbs as failure occured at each weight)

10 x L pullups = lat pulldown (front) on half bosu. L was more of a tuck. (110 lb for 1st 5 rds, 100 lbs for last 3 rds)

15 x walking lunges with hands in the air

7 rds + 5hspu + 5L-pullups

9 rounds + 5 handstand pushups

4 rounds

11 rounds on the dot!

28/m/192

As rx'd
10 rds + 5 HSPU + 4 L Pull-ups

L pull-ups were feet down between most reps
9 rounds + 2 HSPUs

m27/183/85kg

as rx'd

13rds + 5 HSPU + 7 L pull-ups

Modified HSPU, first 2 rounds I did L pullups but had to switch to strict pullups.
7 rounds.

26/f/5'2/130#

breakfast: run 45 minutes

cfwu, warm-up 500m row, warm-up thrusters 10x45#

WOD: "Jackie" as rx'd
1000m row,
50 x thruster @ 45#
30 x pull-ups

time = 8:58

feel like i shoulda had less breaks in both exercises. but dang i wuz feelin beat up since i woke up this morning. glad to get Jackie done finally.

later: over to G.O. for some gymnastics playtime! REPRESENTED CrossFit North Hollywood... in the company of a few of the fine folks of Valley CrossFit.
got some practice in trampoline work, some (attempts at) cartwheels on the balance beam, some handspring (both front and back), and.... back tucks! hadn't really done any backflips since kidtime gymnastics - today, after many practice reps into the foam pit and many attempts (that were almosts) on the floor, i nailed one.
big huge thanx :-) to Rachel who coached me thru the struggle; if u hadn't been there i woulda saved it for another day.

postpost; over to CrossFit North Hollywood for this WOD

5 x handstand push-ups
10 x L pull-ups (on rings)
15 x walking lunge steps

total = 9 rounds. same total as last time, but those were L pull-ups on a bar. wonder if it makes much or no difference.

m/23/5'11"/180
19 rounds then puked... it was worth it, shooting for an even 20 next time.

8 rounds

L pull ups were sloppy

CrossFit: 3/11/09

CFWU: 3 Rounds of 10
•Sansom Stretch, OHS, Sit-ups, Back Ext, Inverted Pull-ups, Dips(5)

I practiced Kipping Pull-ups instead of doing the WOD. I followed the article from CFJ on Kipping Progression. I am going to incorporate what I learned today into my everyday warm-up.

5 rds + 5 HSPU + 5 L pullups

Totally lazy today:
Did the pull ups with inverted? grip: 8 series, stopped clock at 19:08

wall HSPU
pull ups as rx'd
15 lunges

20 min
7 rounds

6 rounds

cfwu x3 sans pullup (15)

HSPU on ghd, regular pullups

10 rounds

27M 6'5" 225#

6 rounds. my first time. didnt do 10 hangups every time. not 5 pushups eighter

As Rx'd
10 rnds + 5 hspu

31/m/200

5 HSPU
10 Regular PU
15 LUNGE

8+ rounds

m/20/5'8/158

11 rounds

50% day 5 rounds +5HSPU,+6 L pullups for only 10 min.

6 rounds

5 rnds plus 5 plus 3

might have been 6. This was pretty much a battle of L pullups, which got bad. The rest was unbroken.

9 rounds + 5 HSPU + 7 L pull-ups

11 rounds
+3 from last time

9 rounds(I think) 5hspu + 7LPU's
been a few days since I did it....

CFWU x 3
6 rounds

10 rounds as rx'd
I hate L pullups.

sub elevated pushups and some 75 degree mini-hspu

8 rounds

25/m/5'10/163

7 rounds

after first 5 hspu's subbed 135lb Push presses

11 rounds + 5 hspu's

21m175

NOT as rx'd:
5 HSPU
10 PU + 10 K2E/10sec. L-Sit
15 Lunges

8 Rounds

I HATE L-Pull Ups. Hate 'em.

9 rounds
* subbed 95# push press for handstand pushups

felt sluggish and tired from hard cardio row/burpee/run workout this morning

First time doing this WOD.
CFWU x 3

HSPU: x 5
L-PU: x 10
Lunges: x 15
20 mins, 9 rounds + 5 HSPU + 8 LPU.

LPU started to deteriorate badly, so switched to 1-leg LPU. HSPU were good despite shoulder problem.

M/34/190/6'2"

9 rounds (had to use wall for HSPU's)

WOD: 8 rounds plus 5 HSPU, 9 L pull ups
*Finished round 9 in 20:45

L pull ups killed me.

@ deezy's sweat/icebox....on stinker's 27th birthday! Congratulations buddy, 30 is near by...

10 rds. + 5 hspu's & 3 l-pullups

Make up on 3/11/09

As Rx'd:
10 + 5 + 5 (or maybe 11? I kinda lost count)

Either way it was sub par for what i wanted. I was shooting for 12 or 13. Going 2 wods a day is rough. Did the 5k before this one.

Deal breaker on this wod: Definitely the l-sit pull ups

M/53/143/5'8"

7+ rds.

sub'd presses for hspu

9 rounds +2 rx'd

All hspu's unbroken. Only the first set of L-pullups unbroken. Still regaining upper body strength after ac separation.

m/40/6'0"/190

11 rounds

M/23/6'1/185

as Rx'd

10 rounds + 5 HSPU + 4 L-Pull ups

L-pull ups took the most time BY FAR. All HSPU's and lunges were unbroken but L's were singles starting half way through round 2. I tried to keep them full ROM and real strict but they got ugly towards the end. Felt good though after coming off an illness.

Note - HSPU were done with ankles just above xyphoid process height

10 rounds plus 5 HSPU and 10 N pullups. Almost all pullups after the first set were N.

M/18/134

as rx'd: 12 rds + 5HSPU, 10L-PU, 7 lunges. L-pullups are a bit weak, form was breaking down in the end.

M/36/67/246
Completed Tuesday, 3/10

W/U: Bike 10 mins.

WOD: 6 rds. HSPU on the wall. Assisted pull-ups w/ 20 leg lifts.

CFE: Bike 3 mile TT and 3 x 1 mile intervals.

M/32/160 6'1

8 rds. NYC globo gym didn't help

I had my Women's gym team do
5 handstand push ups
10 pull ups
5 lunge hop leg switch R/L(5each leg)
made it a contest only went 12min as their little. top gymnasts made 10 times through

10 rounds

8 rounds in heavy traffic.

5 rounds with correct form. Had to have a spotter for the rest of the pullups.

Thanks to all those in the Cert at Rogue Fitness. It was a great time and a wealth of knowledge from the trainers. Comment #47 describes the weekend perfect and if you are thinking about getting your cert.. stop thinking and do it! Learned lots and had a great time with all the other attendees. Hope to meet up with some of you again in the future.
-Shaun

as rx'd:

8 rounds (+ 5 hspu & 5 L-sit pull ups)

m/5'8"/155
10 rounds as rxd

sub kip pullups for L Pull ups

5 lunge steps short of 11 rounds

30-m-170

12 rounds plus HSPU and 1 pull

M/32/6-1/185
11 rds
Hspu assisted with couch
Pullups not L

subbed 135lb shoulder press for hs push ups

8 rounds

10 sit-ups
10 pull-ups (jumping)
10 deadlift(65lb)
[AMRAR 20 minutes]
19 rounds+10+10+3

My ciruit was
5 HSPU - with legs against the side of a Smith Machine (probably only at 30 degree angle, which made them almost a decline push up!)
5 tuck Pull Ups
15 lunges

Managed 10 sets.

Really need to work on my handstands

@deezy's

11 rounds

F/27/5'5"

pike push ups
tuck band pull ups

11 rnds +5 push ups

Day 33

Needed help staying up on the HSPUs, so I used the wall.

3rds+5HSPU

10 rounds in 20 minutes.

5 Handstand Push-ups SUB push-ups with toes hooked over a bar in the power rack
10 L Pull-ups
15 Steps, Walking Lunge

12 rounds completed
-------------------------
Compare to 080121

10 rounds completed + 5 push-ups + 10 L Pull-ups + 10 steps walking lunges

8 rounds

worse than last time. HSPU killed me.

m/30/180/6'3"

9 rounds - 3 lunges

Read one thing the night before; the morning brain processed something different.

Unintentionally subbed Knees to Elbows for L Pull-ups: 12 rounds

23/F/5'7/125lbs

8 rounds. as rx'd

25/m/5'8"/150

cfwu x 3

10 rounds as rx'd

8 rounds + HSPU's of 9th round.

10 ROUNDS
BLUE BAND HSPU

6 rounds + HSPU
not liking those L-Chins, stuck with them but totally kicked my butt!

8 rounds. subbed L Pull-ups with a mixture of kip and strict. attempted L's in the first two rounds. sloppy.

scaled down

3 hspu's
6 pull ups/6 knees to elbows for the first 4; 6 pull ups/6 L-sits for the next 6
9 walking lunges 9 step

10 rds in 20:20. last set of hspu's i just did 5 second negatives.

and pull ups were kipping

6 rounds, as RX'd

m/23/6'/170lbs

as rx'd...

10 rds + 5 HSPUs

L-PUs for rounds 6 and 7 were very poor form and 8.5-10 were knees to chest. HSPUs were forehead to floor. Felt good on this one, can't believe I got to 10.

29/m/140lb

8 complete rounds as Rx'd.

First time 4 rounds
JAS
3 Handstand (Partial)Push-ups
6 Assisted Pull-ups (2 bands then Machine 6!)
10Steps, Walking Lunge

FFC
5 Handstand (partial)Push-ups
10 Bent knee Pull-ups
15 Steps, Walking Lunge

6 rounds and 5 pullups.

8 rounds +5+8

Well I only did 2 rounds as my L pull ups were really bad and i had to do them in sets of two or three! The good news Is i did all the vertical push ups and have never managed to do these before!

2 rounds. First time I managed to do vertical push ups Yay!

As rx'd

7 rounds + 5 HSPUs + 6 L Pull-ups

Did not do this workout as I am on a one week rest cycle.

as rx'd:

8 rounds + 5 HSPU + 5 L-Pullups

As RX'd...

11 rounds + 3 HSPU

subbed 50kg Press for HSPU's

4 rounds - 5 Presses

5 1/3 rounds

-modified HSPU on a pallet
-most of the pull-ups were kipping
-first time doing this WOD
-first time working out since getting the stomach flu
11 rounds(PR)
19:40

400m run 1:29
400m run 1:31
200m run 0:39
200m run 0:44
10 rounds + 5 modified HSPU + 3 L pull ups
M/48/184#/72"

as rxd:

8 rounds + 5HSPU (PR)

7 rounds + 5 HSPU + 5 L-pullups

HSPU assisted knees on smith machine
L-pullups droopy jumping assisted

4 Rounds:

With out successfull L-P/U,

HSPU were Controlled Negatives.

M/30/195

11 rounds, the L's are tough

m/51/5'11/185

6 full rounds plus 5 HSPU, 10 L Pull ups, 8 lunges

sucked in 360....HSPU used a smith machine, L pullups were semi-ugly kipping L's

as rx'd (sort of)
hspu with feet on bar, about 4ft up
l pullups need alot of work.

6 full set + 5hspu and 4 lpullups

as rx'd; feet on bar for hspu. lpullups need work.
6 sets +5hspu, 4lpullups

5 HSPU
10 Strict Pull Ups (Gravitron #14)
10 V-Ups
15 steps walking lunge

6.5 Rounds in 20 minutes
Completed 7th round in 21:50

CFWU

WOD as rx'D

8 rounds

WOD
10 sit ups
10 pull ups
10 deadlifts (95lbs)
[AMRAP 20 mins]
21 + s+p+ 9 dl rounds

28/m/185

as rx'd: 9 rounds (not my best effort)

Matt 78lbs assisted pulls - 7 sets
Taylor - 5 sets + HSPUs
AL - 8 sets + HSPUs & LPulls (more like z-pulls; knees up)

47/m/185
Modified
Smith Machine HSPU's
10 Pullups/10 leg lifts
9 sets PR
Previous 7+

CFWUx3
8 rounds even

(done 3/11)...159/170
Scaled L-pulls to 5. Completed 6 rounds + 5 HSPU's.

33 yom 202 lbs.

6 rounds and 9 lunges as rx'd

hspu were feet on 24inch box
l-pull were knee up pulls and reg pulls on 6th
lunges as rxd

6 rounds 22min

Completed 03.09.09

CAMRAP in 20 minutes of:
HSPU (assisted, heels over bar)
10 L-pullups (jumping pullup to eccentric L-pullup)
15 steps walking lunges

8 rounds + 4 pull-ups

m/35/5'9/176

CFWU - 3. Reg 1st set. 12 pushups instead of pullups & HSPU 2nd & 3rd. Superman. Burgener.
8 rounds + 2 HSPU.
HSPU as rx'd.
L PU little better. Faster pace-more aggressive drop down seems to help. Keep legs straight (use quads & lower abs.)
1/21/08: 8 rounds + 5 HSPU. Dedrick held feet for all HSPU.

CFWU w/pistols and hspu x3

As Rx'd

3 rounds plus 3 hspu

Was sweating rum for most of it.

This was inspiration to lose 10 pounds.

m/ 26/ 205 lbs./ 74"

As prescribed: 7 rounds @ 19:57

Rx'd
13rds 5HSPU
L pulls tough kipping kept legs up during accent and decline

0000000000000000000000000
30/m/167/5'6"
4 mile hill run: 33:30
WOD as RX'd 9 rounds

Cam

8 rounds

Sub
sitting upright press with 95lbs. goal next time 120lbs.
sub kipping pull-ups - goal strict pullup
Added 15lbs. each hand for walking lunges

1 round plus 5 HSPU and 10 L Pulls

cfwu x 1
7 rds
regular hspu's then assisted

Meyer- 6 rounds in 19:50 @ home-sloppy l pul ups
back to wall on hspu every other set
Godfrey 10 rounds
Edler- 13 rounds with jumping pull ups

M/31/6'/174

14 rounds+
5 HSPU
6 PU

rounds 1-9 mod hspu & tuck pullups round 10 mod hspu kipping pullups and jumping lunges (had to get that 10th round in)

total 10 rounds(ish)

Mod hspu
Strick pull-ups
7 rounds