Day 40 post-op

Good news on the shoulder: This morning was the first time in the recovery process that I was able to touch the top of my head with my left hand with a pain free ROM.

Need to reassess the right side. Infraspinatus issues are flaring up.

Doing it right - healing it up ONCE

thank you lord for the punishment I am about to receive

what's with the time posting discrepancy? why does a 6:35 post show up at 8:00?

Oh man, I remember this being brutal. However, I am extremely thankful that I don't have to worry about using my legs! Here we gooooo!

oh boy....this is gonna suck

Damn I hate this one. Probably means I need to do it.

well looky who is #1.... and its not Cookie! lol! You are doing GREAT babe!! :) So proud of you!

brutal. DNF last time on this one, even with the weight scaled. looking forward to giving it another go.

SICKNESS!!!

Oh man. I am still sore from Murph. This'll be a fun one.

definitely not doing 10 sets this time round. took forever to recover

#1 - I hear the ROM deal, its a big thing - i had both my shoulders done within 2 months of each other. Keep rockin and keep the faith, it gets kinda depressing at times, but you'll get there. I'm 2 years out, no issues. Keep doing those theraband exercises :)

u'm still soar from murph! 3..2..1..Go!!!

this looks awesome

my poor hands :(

new crossfiter question: anyone have any recommendations to help with kipping pullups? i've watched the videos and tried several times but I seem to kind of hiccup in between the leg kick and then pulling up above the bar and so I lose all of my momentum. It's kind of like the kipping pullup equivalent of this: http://www.youtube.com/watch?v=s50K65PNeBU .

Any tips would be greatly appreciated. oh and if anybody has any pointers for getting under the bar in the squat clean that would also be very helpful. thanks!

sooo...if you drop off the bar mid "set" or "round" or whatever, then that's the end of that set? And you just continue until you finish 10 rounds total or you fail completely?

I'm confused. Can someone volunteer to explain this WOD for the rest of us?

gracias.

COACH MAY TAKE OUR HANDS AWAY BUT HE CAN'T TAKE OUR WILL!!!!!!!!!!!

come on Coach give us your best shots!!!!!!

3-2-1 TILL DIEEEEEEEE

I expect to see a 'handstand tyre walk' in the WOD soon, that would be cool.

Whos ready for another set of 150 types of pullup :)

I consider myself a handstand aficionado and that picture scares me.

"falling off the bar" ends the current set not the round.

For instance it might take 1 set to finsh the first round. 2 sets to finish the second round and 15 "sets" on round 10 if you are down to singles by then.

Droping off the bar doesn't get you out of doing all the pullups. That is what Brandx scaling is for. :-)

Hope this help everyone.

G'day guys, Just hoping a few people could look at the site for my Crossfit I have set up. Been going for a few months now. I'm in Sydney Australia. Just interested in thoughts to improve on. Rob www.crossfitnorwest.com

CF L-2 Cert Video:

I have met commando Steve and personally think he is a nice guy. But this shirt he is wearing in the video is dishonorable. Hopefully he is not wearing his "Go F*ck Yourself" shirt when he is teaching kids.

This was masive bag of suck last time. This time im ready. I got my 1st muscle up tonight, did 6 more just to be sure. Thanks to Harbor city cross fit

ugh this one made my hands bleed, couldn't do it properly ether...maybe this time!

I actually want that shirt...i guess that's what happens when you have a vulgar sense of humor at times though

Won't be able to do this one due to scheduling, but an extra rest day will be nice before the cert this weekend!

In other news, I decided last night I would have a muscle-up by the end of April. I began progressions tonight, felt strong, attempted a full muscle-up, and GOT IT DONE!

In fact, I did several sets of five unbroken! I am super pumped about it, and had to share...

Is kipping with the weight allowed?

#27 Gene
Congrats on the muscle-up Gene! I had to wait for my Cert to get mine, so now you're ahead of the game and can do some showing off :) Now you can actually look forward to that 30 Muscle Ups for time!

can anyone recommend a substitute wod for this? i still don't have my pull up...

Oh great............this brings back some bad memories. The last time I opened up the WOD to see weighted pull-ups called out, a few hours later I had a snapped bicep tendon.

o lordy...i'm saying my prayers now...pull-ups! argh

good news from rheumatologist :)CRP way down-Cont. with paleo/anti-inflamm. diet... still have high strep levels in blood, cont. with IM antibiotics...wants to redo ANA in 3 months... though my titer was high, may be false positive, missing some criteria for lupus :)

Lil sis' first real live WOD tomorrow @ CF Fairfax...I'll be thinking bout ya...gonna sing with my baby Stevie Ray "lookit lil sister"..just Adobo the chicken...wait! how bout *that* for a nickname LOL

C'mon boiz n grrls....
Giddy-Up!

#15 Scott- This is just 1 suggestion of many you may receive.
To help you progress to 1 kipping pullup I suggest you start out from a dead hang from the bar and learn how to control your momentum before you attempt a pull up. From the hanging position you will attempt to put your head in front of your shoulders which I have seen people on this forum call "peeking through" and then into an almost L shape on the other side of the swing.It if from this back position that the upwards movement will eventually start and the peeking through position is where you will be coming down. Its all in the groove so practice swaying forward and back and finding the pocket in the movement. Remember that your feet should not be leading like how a person would "swing". Once you master the ability to control your momentum you will not only be able to do 1 kipping pull up but several in a row. I hope this helps. Btw, funny video and I cant wait for the wod tomorrow. Have at it!!

Pony - gurlll... you are a kick! Great to hear about your lil sis and news from your doc. Oh... and I am totally IN on the gettin rx'd by my CF anniversary (October10) Any other ladies want in?? kisses to you and papi chulo ;)

Great Pic Monica and Great Video Steve and Sevan.

I have been taking flying trapeze lessons lately and I have slacked off on my crossfit for about a week now. I am back at it with Murph and I'll catch back up to the current WOD in a few weeks.

Have Fun, Train Hard,

Billy

Looks like fun.

What is it with crossfit and pull-up?

THANK GOD I didn't double up today and make up the five rounds of squat cleans and rope climbs, would have been doing towel pull-ups which would have made this ridiculous!!

Scott #15 I feel like I just got Rick Roll'd.

Eric,
At times?

I was on the right side of the curve w/yesterdays wod on BTWB (Beyond the White Board)

I have a feeling I will be against the far left hand side with this one. Dead hang is my nemesis.

Got this last time in 12 rds,felt pretty buck until my partner got it in ten.Our times sucked ,but hey 12 and 10 rds thats severe!Tomorrow time will improve!All of you already making excuses because you murphed it ,its an excuse to suck tomorrow ,not a reason!

I just got the hang of kipping dips the other day. I know that most people accept that kipping pullups have the same effects as strict pullups, does everyone feel the same way about kipping dips and static dips?

LoL... sorry if I sound stupid but what the heck is a jettison? Sorta sounds like the Jetsons to me.

I am planning to detroy this WOD tomorrow, I have been smashing PU lately and am ready to vastly improve my time on last effort. Looking for 10 x sets.

been wanting to do this one for a long time... now i have an excuse to do it... w00t!

15:56 - Pretty much just 150 pull ups

this is going to be fun. get awesome!!!

#41 - Posted by: Daniel Krull

Jettison = Offload/drop

For those few of you murph excuses out there...."You can have excuses or results...not both."

These pull ups are KILLING me!
I LOVE it!!!!!!!!!!

http://www.crossfit.com/cf-info/excercise.html#WOD

just download the video under WOD named Three Types of Pull-ups. featuring rob miller.

It shows how it's done.

Direct link to WOD example here: http://media.crossfit.com/cf-video/CrossFit_3TypesPullupWOD.wmv

Question:

What's more important, shortest time or least number of sets?

I could probably do this WOD in 10 unbroken rounds with adequate rest between rounds in 30+ minutes or in 30 sets in about 20 minutes.

Rx'd 29.08

with 2 rounds unbroken (the weight slipped on the third)

I did murph yesterday morning and split jerks last night and had nothing on the tank for this morning.

im sorry but i have to say this... finally a WOD that "pullup-politically-correct" enough for jeff tucker! (http://byerscrossfit.blogspot.com/2009/03/got-pull-up.html - in case you need some background)

#51 - you want the best blend possible, but ultimately you have to decide if you can't have both... it depends on what you need work on. Remember every workout is ultimately between you and yourself. If your metcon sucks and you want to work on it push the metcon portion, if your pullups or grip suck and you want to work on that then push the fewest sets.

Personally though I'd suggest (for what it's worth) pushing the pace - remember intensity = power and power = force x distance/time... furthermore that's exactly what Rob Miller (who is a pullup beast by the way!) does in the video (see the above comments for the link)... my 2-cents though.

This photo is the whip. Looks good and very creative. We need more like it.

Weighted PUs: 8kg.

Last time: 37'42", 93 sets.
This time: 23'38", 121 sets. (All singles from Round 6.)

I don't know if that's better or worse, but I do know I'm pretty disappointed.

F/33/62kg

Monice ROCKS!!!!!!!!!

41/m/176cm/72kg

As rx'd

19:52, 35 sets
(last time 24:50, 19 sets)

#53 RyanS, thank you. I watched Rob Millers video again and followed your advice. I made the first two rounds unbroken, went to failure in the middle of round three and then just tried to be quick. Turned out to look something like 1-1-1-3-9 from round 6 on.
5 minutes faster than last time = much better power output.

Yesterday afternoon I switched out our local WOD from 30 M/U for time to one from an old Favorite Rob Miller video--this very WOD--which we originally intended to do later on in the cycle.
It is pretty amazing, but you all have the same WOD on the main page today.

Karma

I'm pretty amazed.

Yea yesterdays workout was great...
Got up to only 155lbs but the form was solid and I felt great. I can not complain when you just feel good about it, so I wont.

Brothers and sisters got a nice workout today, this will be another day that test body along with the mind...lets do this!

19:50
34 sets

last time
21:35
38 sets

broke two callouses

Five rounds of
3 Weighted Pull-ups, 30 pounds
5 Strict Pull-ups
7 Kipping Pull-up

FIve rounds of
10 kipping pull ups

CFE
120:30x4
incline 1
speed 9.0

Scaled WOD
8 Strict Pull-ups
7 Kipping Pull-ups
27 Sets
33.34 min.

http://www.merriam-webster.com/dictionary/jettison

as rx'd 26.10. 4 mins faster than last time.
Im suprised i PR'd on this after murph day before yday, 150 pull ups half way through the last cycle as a sub for rope climbs, and MMA last night. Crossfit's tag line of 'forging elite fitness' is so accurate. thanks coach.
that said, my hamstrings, groin, traps, and lower back are all very tight and angry with me right now, and my lats and biceps are going to join the gang after today's WOD. Thank Coach for rest days!!

Ahhh, Houston, we have a problem!

My first pull up WOD where I am DEFEATED :( I felt fine going into this and HIT A CEMENT/STEEL/BRICK WALL after round 1.

used 25# dumbell for round 1 as prescribed.

used 20# dumbell for rounds 2-10 and got to the point of only getting 1-3 strict pull ups round 5-10.

Maybe the fatigue from Murph? Maybe just an off day.

GOOD LUCK everyone..where was my 4 leaf clover for this WOD?!

M/33/155/5´9"

As rx´d.
Time:21.03
Sets:13

#65~ I meant as prescribed being in round 1 as in I did not come off the bar during weighted/strict/kipping pull ups.

When I got to the point of only 1-3 strict pull ups and came off the bar I took that as my set was done and moved onto the kipping ones...should I have finished the strict ones and then moved on to kipping?

23:17
15 Sets

#55 lelak, don't be disappointed....you DID it!!! and in a faster time!! Nice one.
I'm just going to my globo gym to do my WOD and smile at the staring public.
Stevie.

Only Time for 7 rounds in 7 sets
21:30
Had to use a 50# dumbbell

*****WOD EXPLANATION*****

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

"I need a clarification:

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

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

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

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

"Matt G.,

Exactly."

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

Comment #22 - Posted by: Matt G. at January 7, 2006 4:50 AM
Comment #81 - Posted by: Herm @ CF Los Altos, CA at January 8, 2009 4:33 AM

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

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

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

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

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

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

Come back tomorrow!

Now, 3-2-1...Go!
Comment #91 - Posted by: bingo at January 8, 2009 5:09 AM

P.S. Even for experienced CF'ers may I suggest bringing more than just one 45# DB to your PU station? After a few rounds that 45# will start to feel like, I dunno, Dale Saran's gorilla hangin' on your butt! Nothing wrong with 45# for a few, then 35#, then 25# if that's what it takes.
Comment #92 - Posted by: bingo at January 8, 2009 5:13 AM

Scaled wod:
No weighted pullups
8 deadhang underhand
7 kipping overhand
36 rds. Time: 30:41

31/M/190

tried it - not good.

I used a 35 instead of the 45, got the first round unbroken then on the next round, couldn't even get 1 with the 35.

I quit and did yesterdays.

Real nice, real nice

john

OMG lol It already hurts to put deodorant on in the morning. Maybe I won't wear any tomorrow!

m/30/162

Only got one set as rx'd. I then moved to 35lb then 25lb then finished off with 15lb weight. My hands are shot and my shoulders are fried. Looking forward to my day off!

30:10

Good luck Pukie! Good job Pebble!

17:29 as RX'd should have scaled the weight down during the last rounds

17:27

15 sets

I don't have dumbbells . Any suggestions ?

still hurting from Murph...
WOD + Krav tonight, going to sleep like a baby

M/22/5'9/155

20#db
33:47
A lot of sets... not worth even counting. This workout was wayyyyyyy hard for me.

33:05, 25 sets (time was slow, but was working to keep sets low)
Rounds 1-3 w/ 45#db
Rounds 4-10 w/ 35#db

God is Good, ALL the Time

jeff #80

Maybe do 3 slow pull ups (3 seconds up 3 seconds down for example), 5 regular and 7 kipping.

15kg , 7 rounds, 1st round unbroken, then only kipping pullups unbroken = 19:45

Rx'd
21:26 32 sets

My hands are destroyed; dropped down between for different grips and lost the weight a couple of times

25/m/5'10"/165

as rx'd:

1 set for each variation for each round for a total of 30 rounds in 29:37

little bit of elbow pain the past few workouts involving pullups -- i feel like my kipping ROM may be putting some extra stress on the joint. anyone dealt with this before? possibly an overuse injury like tennis elbow? any thoughts? thanks.

f/32/5'4"/130
Actually did the main site wod last night and FORGOT to post!

Split Jerks

105#
115#
125#
135#
145 (PR)
155 (PR)
165!! (PR)

This might be my new fave lift! Now if I can just clean as heavy as I can jerk, I will be getting somewhere!

Thanks for all the suggestions....can't do pullups yet, will use gravitron and attempt kips for the first time on the regular bar. Love CF! If i can get to where i can do four strict pullups without assist, i will deem this program a huge success! M/58/279#

Re: Level 2 Video

Unless I am mistaken, Steve is of CrossFit Effects (CFX) not CrossFit Sydney, contrary to the displayed text in the nice video clip. Both great affiliates in Sydney, Australia.

24:50 (PR) 28 sets(PR)

Down from 30+ & 30 sets

M/18/213lbs. (Cutting has been going almost TOO well on crossfit, it's scary. 3 pounds since I started on sunday, and i've been slacking on my cardio =O, 18 more to go, I have an audition next january)

As RX'd 26:21

Rounds 1-4 were perfect, then I started breaking and 5-10 went from 6 rounds into 14. Rest day tomorrow, going to sneak in a 5k, hope it doesnt bite me on saturday.

Scaled this :(

I thought pull ups were my strong point until I tried this last time.

Used 14kg (30lbs) dumbell.

17 sets...time was 40-44 mins

This WOD is one of the hardest strength workouts on crossfit.
Love to hate it!

Thanks #19... I didn't even tally the actual number of pull ups. Now the WOD went from "Man this is going to suck" to just a plain "F me.."

Last time: did 5 sets only, took me 12 minutes.

This time: was ready to quit after five. 14 minutes

Did them all, broken sets to hell. Shattered sets is more like it. My arms are killing me!

30:50

I am still sore from Murph!! I think I'll wait until tonight to do this workout---I want to put everything I have into it.

C-
10 rounds
30:03
had about 4 strict pullup reps where I did a knee pump at the end to get my chin over the bar.

6 rounds, 30 lb dumbbell
4 rounds, 20 lb dumbbell

29 sets

Spring break!

M/40/207/6'3"

Last time I only managed to do the WOD using the gravitron. This time I did weighted pull ups for the first 2 rounds 10kg then 6kg. Bloody bar in globo gym is not high enough for the gibbon that is my good self, so I reluctantly ran upstairs like a loon to get on the gravitron. It was all I could do to crank out 15 straight kip ish pull ups of sorts for the next 8 rounds. My grip went to rats and my forearms are popeye-like. Oh and hands smart a little too. Ho hum such is life. This WOD is waaaaaaaaaaaay harder than it sounds.

10 rds
5 weighted pull-ups, 10#DB
7 Kipping pull-ups

13 sets 21:50 (7 seconds slower than last time)

Did 3 set on the first round because I couldn't hang on to the dumbell with my legs. Round 2-9 did only 1 set per round. Round 10 did 2 set.

Going to try 15#DB for 3 reps + 10 Kipping per round next time!

My new name is Sissy. I can't call myself a Sally because there are plenty of women on here that can outdo me on this one.

Scaled to 2, 3, 5 with 15# dumbbell.

13:01 and I forgot to count sets like a complete tool.

To pay penance to the pull up master I went to the gravitron and knocked out 3 sets of max effort with a 25# assist and then rowed 5K on the C2.

I suck!

As Rx'd

12:35

11 sets I let go one time in the middle of a round but every other time I managed to do the whole round only letting go between rounds.

Setting: 1/2 mile to park, 2 laps around for another 1/2 mile; "Cindy" portion on the pullup bars at the park, 2 laps and back home.

Time: 39:12, w/o weight vest.

Splits (approx.)
1st Mile - 7:15
20 rds of h*ll - 23:00
2nd Mile - 9:00

Yikes. This WOD humbled me. I was thinking beforehand it should be no problem to do it under 40 min., b/c hey, I can do 20 rds for Cindy, and that is 20 minutes. So slap a couple sub-10 minute miles and I'm in there. Ahh, hubris.

Think I underestimated how draining the first mile was. I started fine on the "Cindy" portion, moving thru them better than 1 rd/min., but around 10 I really started fatiguing and slowing down. Pushups destroyed me - I had to start breaking them up at around set 10. I think I have atrophed during the time off to heal the pec. Survived pullups and squats were strong throughout. I actually tried to pick up the pace on squats in later rounds b/c I was spending too long on pushups.

So I'm at 30 min. and change heading back on my last mile - holy crap, I can barely pick my legs up from the squats, I can't swing my arms from the pushups and my back is screaming from pullups. The first 1/4 mile was terrible, took me 2:30, and I felt like I was pushing at 100%. Fortunately, I loosened up somewhat, and was able to gut thru the rest. I was at 37 flat coming into the last 1/4 mile, smelled the barn and brought it home.

sorry - meant to post Murph under Murph...doh my bad

#15 Scott - getting under the bar

the oly lift trainer at my affiliate has us do a kind of hang clean to practice our speed getting under the bar.

You start at a hang clean position, but you're only allowed to the "shrug" the weight. No knee dip or pulling with your arms. It allows you to move the bar just enough for the bar to be considered "weightless."

Then, it's up to you to drop down/pull yourself as fast as you can underneath the bar.

You'll get faster at dropping underneath the bar, be comfortable receiving the bar lower to the ground, and your max clean will probably go up because you won't have to pull the weight as high in order to drop underneath it.

I hope that's clear enough.

Mark: with 38# in the hip/pack.

19:01
10 rounds broken into 40 sets.
Rounds 1-4 only set break was to take off/put on the weight. 5-10 increased the break up of sets.

Theresa to post later.

m/43/74kg
Burgener + CF WU

WOD as rx´d:
20:15, 37 rounds. last 3 sets with bad ROM on weighted PUs.
Last time: 28:30/46 sets.

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

35 sets in 39:18

weight scaled to 25#

happy I finished

(34,24)

55 sets in 22:05

First 2 rds unbroken

I actually yelled "F%^& You weighted pullups!" at the dumbbell after round 10 . People in the gym looked at me funny.

Total pullups this week: over 500 including warmups

M/50/5'11"/174

weight scaled to 25 lbs

29:28

beat pr by 5 minutes

As rx'd

18 minutes 00 secs. PR by 4 minutes 24 secs.

Can callouses actually ache!?!?!?

Not as rx'd
Fell apart today it was not pretty. I did so many sets I lost count LOL!! I did first 2 rounds with 7.5 lbs. Then I got rid of the weight. Then I went to 8 deadhang with band assist. And I was able to kipp 3 rounds with no band finally!! I guess this was a skill day for me my hands hurt.

as rx'd

26.30

much more than 10 sets

most of them were sets of 3 weighted
rest
set 5 stict
rest
set 7 butterfly
drink lots water, rinse, repeat.

guy next to me was doing "back and bi's"

Not sure what I was doing, somehow may have been the same (just in less time), wonder how many pull ups he can do.

I maybe wrong but not sure how good his routine is,

straight barbell curls - 3 sets 12/10/8
e-z bar curls - 3 sets 12/10/8 plus 21's (remember those!!)
dumbbell curls
Then my favourite, one arm preacher dumbbell curls in front of the mirror.

WOW.........
his arms are gunna be HEEEEEUUUUGGGGE

#113 Liverpool Dean

You should has whispered in Barry Biceps ear to try dumbell split cleans. Would make his biceps right ready for the beach.... which we assume is what he wants... as opposed to functional fitness.

Leave them to it I say!

#113 Liverpool Dean

who measures arm size? who cares? ;) you can always really pee him off by asking "what injury are rehabilitating from?"

as rx'd (still working on my kipping pus - can only string 2 together).

total time: 55 min (down 5)
3-4-10-8-7-7-8-8-9-7 (71)

tomorrow is a rest week, right?

22:52, 29 sets. Last time was 22:23, 37 sets. Paced myself better.

28:57, 38 sets.

First 4 rounds with 50 lb dumbbell, Next 4 with 4 pound dumbbell, final 2 with 30. Total detonation on the dead hangs at the end - last 2 rounds took me 3 sets to get to 5 dead hangs.

16:45 as Rx'd

Was expecting this to hurt more seeing that I've done pull ups for the last 3 days. Surprisingly, I felt ok. Not a PR, but I've done this workout at least 20 times now, and when I started, it took me over half hour. Do most people here use belts or dumbbells? I've always used a belt for this workout, but threading the chain through the plate each round is a royal pain in the a$$. Weighted pull ups with dumbbells are harder for me though, so I can't decide which way is more efficient.

36/m/220/5-11

8:45

Not even close to Rx'd.

5 rnds

3 Dead hang
5 Kipping
7 Jumping

23/m/180
WUx1
SP(5x3): 140-140-145(pr)-145(f/2)-145(f/1)
10(f/10)-7-4 of 105
Rugby

Yeah, this one was tough! Last time I couldn't get through the whole thing with 20kg so I used 15 or 18. This time 20kg dumbell and it just killed. And I ripped a callaus, nice!

29:59
37 sets

WU .5 mi walk on treadmill
4 x 400 m
WOD
23:36

cfwux3-1/2pullups

3wt'd@45#(1st set only 20# rest jumping)
5 deadhang (1set 3 then jumping rest of rds)
7 kipping

only got 8rds before major rip in palm

18:35 34 sets

I feel like a complete sally, that was to say the least a bit tough, and I only got through 4 rounds.....

#113 liverpoolptdean

Haha I remember 21s. In fact, pretty much all I used to do in high school was benching, 21s, and pull ups(the only saving grace)/have been regretting it ever since. The thing that cracks me up about those bicep isolation exercises is that they have no carry over to real life(obviously), AND they don't even make your arms bigger-unless you can curl a boat load of weight. And the only way to get the arm strength you need to do that is thought pull ups. I remember reading on the web of this one trainer who never let his clients do bicep curls until they could do 15 deadhang pull ups. I'm thinking of doing this with my clients who insist on incorporating curls into their routine.

35/M/78kg

24:00

26:00 as Rx'd.

27/120lbs/5'5"

no stopping, should have taken fewer breaks but 1/3 your bodyweight is a hard thing to recover from quickly

29:16
47 sets
decided to perform WOD as demonstrated by Rob Miller in above video - trying to hold weight between feet as opposed to dropping it between crossed legs made it much more difficult, added about 6 minutes and 14 sets!

This exposed a weakness, the front of my lower legs fatigued - I've been having problems with calf trigger points causing heel pain, wonder if that could be related...

#105 Sparky (increasing Cleans)

When you guys did that with the Hang Clean did you use any weight? I am currently trying to increase my cleans.

wod as rx'd
35lbs
20 sets
40:35

M/47/6'/184

As rx'd
11:30
19 sets
Hurtin' hands

10 rounds of pullups - no complete rounds
took 18:42
with a total of 59 pullups (used 45# first 3 pullups of each round

#129

When we started, we were using some light weight(75#-95#). The principle of the exercise is your speed and how you receive the bar. It gets difficult to feel how to pull yourself under the bar when the bar is extremely light, so the weight was there to provide some resistance.

Once we were comfortable with the movement and technique we started adding weight in 5-10 pound increments.

25 sets. 26:20. 1st 6 rounds with 35#, last 4 with 15#.

31:25 in 26 sets new PR

Male/27yrs/6'0"/175lbs

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

21:03 and 12 Sets

Last time 16:02? 15 Sets

Felt like a different WOD this time. Possibly because I've done 400+ pull-ups (weighted, dead hang and kip) in the last 4 days, oh well.

48/male/6'/199/week 19 CF

Split jerks
140x1
160x1
180xfailed 4 times, kept trying as I was so close!
135x5

Did Murph yesterday so went easy on pullups WOD today 1x3 DH on rings 1x2 DH on bar

34:15 in 20 sets.

The weight hurt, but I didn't need spotted this time at all. Felt great, just going to be really sore tomorrow. Looking forward to the rest day.

WOD as prescribed, time=18:48

Nice shirt Commando Steve!

10 rounds 2-4-6 30# 19 sets 48:44

Been working on my pullups but can still only manage 3.5 in one go. So seriously scaled this to:

1 10lb weighted pullup
2 deadhang pullups
7 kipping pullups
for 10 rounds

11 sets, should have been 12. Round 9 had pretty pathetic ROM. 30:12

In the middle of round 8 the straps of my top snapped. I didn't want to drop off the bar, but also didn't want to lose my top. Resulting in the kips not being quite as powerful as they should have been. But the top stayed up. I then tied the straps around my neck for the remaining two rounds.

As Rxd
17 sets in 23 minutes

At first when I saw the WOD, I got scared. Than anxious, and my palms turned sweaty.

And than... I LoLed at the ludacrousness of me doing 150 PUs.

Well. Surprisingly enought I managed to complet it. 35ish sets, 35 minutes, 35pouders DB 2 rounds than 25.

I ended up somewhere between Pack and Puppies. I did 5 rounds for time of:

3 Weighted Pull-ups, 10 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

19:54
23 sets

This is a huge improvement considering I could only do 2 dead-hangs and no kips two months ago!

m/38/190/70"

Light day today... NCR Military Throw-down Sat

CFWU x 3
Burg WU x 3
BS 135 x 10
DL 135 x 15, 225 x 5, 275 x 3

13:57 - All movements done with fingers only grasp on bar with right hand (cut/smashed area between thumb and finger still swollen and healing) and kipping done using the more vertical frog kick style (my shoulder can handle small numbers of that type of kip without pain now or later).

20# db for weighted pullups, dead hang/no kip/chest touching bar strict pullups and frog kick kipping pullups.

18:55 *didnt have 45lb weight so I used my ruck sack* Very difficult to ditch the ruck after the three pull-ups

18:19

first 5 sets as rxd
next 4 dropped down to 35lb
last set no weight
32m - arms in a lot of pain

m/29/194/6'1

as rx'd

10 rounds

30:00

37 sets

M/43/185#/5'9"
Used 40# dumbbell
Weighted/Dead Hang/ Kipping
3/5/7 1 set
3/5/7 1 set
3/5 drop/7 2 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
26:50 25 sets

Last time
40# db
3/5/7 1 set
3/5/4+3 2 Sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
3 drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets
2(fail on 3rd) drop/5 drop/ 7 drop 3 sets

30 minutes, 27 sets

22 sets
34:15
3 rounds at 45lbs
4 rounds at 25lbs
3 rounds at 10lbs

35lb dumbell.

60 sets, 23:51.

terrible

Ok, I just saw a crossfit video demonstration of this WOD. The athlete doing the WOD is extremely fit and strong, and he is obviously an elite athlete, yet even he could not perform all reps in the prescribed 10 sets. All I can say is that just getting through this WOD is a major achievement. Watching the video has inspired me to bust it out today, even if it takes me 50 sets, I'll get it done.

Should the weighted pull ups be strict form, kipping, or just how ever you can get your chin across? Thanks

22:45...as Rx'd,

but many many "sets"

As Rx'd:
24: 37 & 25 sets (last time: 30:26 & 32)

HUGE PR! At least what i consider huge for this one, especially considering i improved on both fronts. After the first set I was ready to start making exucses for suckage, but then everything ended up going all right! I'm going to predict some DOMS from this one though. But it's worth it!

F/20/5'6"/135

Scaled to: 10 rounds of: 1 15lb weighted pullup, 3 strict, 5 kipping

24:04, uncountable sets.

m 23 5'10 190lbs
as rx'd
completed rounds and didnt drop feels like my arms are gonna fall off
time 38 55

Male 23, 5'7, 169lbs

as Rx'd

Rnd 1 : Successful
Rnd 2 : Successful
Rnd 3 : Successful
Rnd 4 : Successful
Rnd 5 : Successful
Rnd 6 : Fell off bar during strict
Rnd 7 : Successful
Rnd 8 : Successful
Rnd 9 : Fell off bar during kip
Rnd 10: Fell off bar during kip

Total time : 29:50

Coincidentally, this was our WOD today at CF Ft Meade. We capped it at 20 mins so it was basically an AMRAP, and gave up all hope of counting sets (by round 3 I was doing singles for weighted pullups and sets of 2 for dead-hangs).

Result: With a 44# kettlebell, 9 rounds plus 2 weighted pull-ups in 20 mins. Better than I expected.

(Note: we considered kipping to be legal for the weighted pull-ups. It's not easy when there's a kettlebell hooked over your foot, but it can be done, and it helps.)

26m/5'11/170

as Rx'd, many sets though toward the end...

17:46

M/162/26

As Rx'd:

15 Sets

19:30

I lost it in the 10th round and said forget it, and broke the rest up!

Faster than last time, but 5 more sets.

Can I pre-pre-order 'Every Second Counts'? I just can't wait anymore.

Rx'd 56 rounds in 22:50. Last time 30:10 with 45lbs in the first 3 rounds then no weight.

F/38/140ish/5'4"

Got into round two and quit. Feel sluggish today, sore, not right. Time for a week off or at reduced intensity.

I don't like this one.
31:22 in 32 sets.

Strained my elbow/shoulder a bit doing the Split Jerk yesterday so went for a more leg-oriented workout.

'Kelly' as Rx'd: 34:09, last time I did it was 01 Feb and my time was 33:26, I'm a bit slower today however I used a 20lb med ball today and last time I used the 10lb, so I hope that makes up the difference.

M/39/6'1"/249

M/37/6'2"/196

25 Rounds
24:22

2.5 Mile Run Post Workout: No Time

m/46/170

22:41 in 20 sets (first round was in 1 set, the last round was in 3 sets; all middle rounds were 2 sets).

I used 45lb for rds 1-3 and 35 for rds 4-10.

Much faster than last time (37:58) and more weight.

33/m/215/6'5"

32 sets - 29:44

Subbed a 20 pound db, 24.26, 24 sets.

I felt so weak after round 2 I almost became a politician. It was a victory of sorts then to just finish the damned WOD. Some days you get the bear, some days (like today) the bear gets you! Paul

Wrist still hurting from yesterday's dump.

20:00

8 rounds; 22 sets

#72 Bingo!

thank you so much foe your input. I always look for your comments...

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Last 4 sets were ring pullups
time 21:03
sets 52
I did the first 6 roundsin 12 sets, I did the first 2 rounds in 1 set!!!

SueAnne - that would have been one funny show- topless death by pullups!!!
too complicated to write what I did, but I did it anyway. in like, 30 something sets. jeesh...

Since I did Murph yesterday I can't possibly imagine doing a single pull up today - well, except as part of the warm up...

CFWUx3 (dips x 1 + push ups x 1)

Split Jerk ~ first time doing these
7 x 1

45#, 50#, 55# x 3, 60# x 2
Form improving by the second 55# rep

Accessory work:
Cleaned up the mats after dumping the chaulk bucket

DU practice ~ I like the new jump ropes Kimmie!

F58/140/5'2"(almost)

f/42/114/5'

last time:
time: 56:39
sets 80 sets/rds
used: 20lbs 1st rd/then dropped to 10 lbs

this time:
time: 38:14
sets 39 sets/rds

used: 10 lbs

All Rps as Rx'd

m/35/216/5'11

Modified WOD
No weight
8 DH
7 Kipping

25 sets in 24:14.

CF WOD: 16:11, as rx'd in about 30-35 sets (lost count)... I might've been able to go faster, but I was trying to keep my hands from ripping open (I hate when I have open wounds on my hands since I search so many Suspects with AIDs)... alas it didn't work and I ripped my hand open on my last set!!! I guess my partner will be doing all the searching tonight.

Michael - 16:38, as rx'd (part of our workout group's Crossfit Classics Challenge)

Thanks coach for another great workout! I gotta admit though I'm looking forward to the rest day tomorrow.

100 CTB pull-ups, 7:40

as rx'd

25 sets in 24:41

compared to - 37 sets in 39:34

The Hands, THE HANDS!!!

rx'd
32:47 32 sets

Pull up practice, then

“The Bear”

7 sets of the sequence, no rest during round (cannot put bar down)

PC,
FS,
PP,
BS,
PP
= 1 set

5 Rounds, going for max wt: 70-75-80 (PR)-80-80

(prior 65-70-75-75-75)

Held new PR of 80 for 3 rounds. Had the shakes and weird woozy feeling today like I could pass out again. At first thought it was the coffee jitters from the cheat coffee I had but I am not so sure… Next time I want to get 85 on this one but gotta be feeling better!

Erin

p.s. Lisa- read the post from the other day about your Murph with all Real pull ups! Outstanding!!!! You rock!! That is awesome!

As Rx'd
16:34 x 32 sets

M/36/67/250 (gained weight; bad)

CFWU x 3 (no pull-ups; added push-ups)

WOD: 7 rounds in 20 minutes
3 x negatives
5 x gravitron (80-120)
7 x reduced load using smith machine bar

CFE: 120:30 x 4. Ran at 7.2 - 8.0 mph.

"pullup salad" as rx'd, 28 minutes exactly, 25 rounds. 12 minutes faster and 10 rounds fewer than last time.

Warmup: 4 min. easy run (HR 123).

Cooldown: watching my NCAA bracket disintegrate.

What is the weight for women - sorry if this was asked already, I was getting dizzy going through all the posts lol - I can't do much more than 3 with 25lbs attached and that's once or twice, it'll be a long one!

ouch! Ok I did my best but my best is not good enough.

1. 25 lbs 3/4/1
2. " " 3 3
3. " " 3/3
4. 15 2 5
5. same
6. 0 3/4
7 0 3/3
8/9/10 same

28:26
17 sets
min over my last time, but did it in three less sets.

used #50 KB
32:41
24 sets
all done w/chin over bar
changed it up between over and under hand

24:10, as RXed. No idea on how many sets, but it was a lot.

Last effort was 23:30, with 35lbs for the last 3 sets. Big improvement here.

pretty much just did 150 pullups

65 with 45lb vest
85 pullups

no time just did it as fast as I could.

M/27/155/5'8"
38 minutes, 32 sets
did some pretty ugly pullups. still can't kip.

As Rx'd

32:54, 32 sets

17:03

First set completed without coming off bar. Lost the weight on the way up for 3rd rep of 2nd set, but hung on and finished the set, so I don't count it as completed.

Strict pullups were a bit weak - didn't go all the way up on each one.

Modified

3 strick
5 kip
7 jump

22:58

Many sets approx 40

As rx'd;

38 minutes - 12 sets

Took my time and focused on fewest sets. Didn't break until 9 and 10. Missed by 1 kipping pu on Round 10

27sets, 31min 37sec

28 minutes
1st round:
3 x weighted pullups
12 x strict pullups

2-10 rounds:
3 x attempt at weighted pullups
12 x strict pullups

3 rounds used neutral grip, other rounds used overhand grip (pullup)

total sets: 34 sets
total time: 28:57

cfwu
bwu

oly sup trng 5 x [3FS + 2J]

WOD sub
2 x 25# weighted pullups
3 x strict pullups
10 rounds

1
3
x 10

new min is 2
side mount
w/strict thrown in
12:38

this was a tough one. who is this "pookie" that everyone is talking about. Arms are toast,....suppose to go golfing this afternoon think i'll scratch that plan.

WOD as R'xd
26:47 10 ROUNDS
22 sets

41 yom/5'9"/ 210 lbs.

m/27/190/5'11"

I was feeling good about myself after improving so much on JT... this was humbling.

As Rxd:
Unbroken on 1st and 2nd sets, but after that it was ugly. Didn't keep track of sets, but it was a lot:
33:35

F/22/5'1/125

Wow, real ego killer here... Had to drop the weight to 15lbs. for the weighted pull-ups, everything else was rx'd though.

26:34
24 rounds

33 yom 220 bwt

burgener warm-up

wod as rx'd
my time suffered but i did it in 5 less sets
last time 25:15 and 45 sets
this time 29:43 and 40 sets

This wod is brutal and one of my least favorites.

CFWU- minus pu's
1-strict pull up
5-jumping from 2 boards
7 jumping from 3
7 rounds in 20:31
I just ran out of gas.

38m/6/185

14:22
17 sets

CFWU x 3; dips subbed for pullups....

As Rx'd, the #45'r was killing me

29:41 (~2 mins faster than last time)
35 sets (32 sets last time)

2 Slow laps on track to test strained calf.

Really "big boned" guy in the corner struggling to do this WOD, hats off to him because even with the #45 dumbell I wasn't working nearly as hard as he was.... if he loses the pony keg under his t-shirt he'll be a monster!

Great use of the word "jettison." I am currently trying to fit "wigwag" into a workable sentence.

I didn't even do the WOD as rx'd and it sucked.

7 rounds for time:
5 partner assisted dead hang
10 light band assisted kips

17:51

Well the skinny pull up bar didn't do me any favors and tore up my right hand. Wear gloves.

26:55 52 sets

17:55 as rx'd.

10 sets.

The only way you could get less than 10 sets is if you had a partner load the dumbell between your legs for you. Unfortunately, my workout partner was a no show today.

cfsb
dl 5x 140 kg
p-cl 20x 40 kg
wod1: 3 rnds: 20x 24kg KB-swing + 20x burpees
time: 9:27 min
wod2: ladder 10 kg weighted pull-up: 6 rnds
have fun,
Johan

Used 25#

31:04

took it easy today s'morelle had the stomach upset (my wife and i think it's the IRON if there are some doctors on the post please give us your opinios) 25:14 16 rounds sometimes is good to slowdown i know the time was no so good (last time 21:47) but i feel good because u train....

big hugs everyone crossfit family rules you guys are great...

M/24/5'6/155

Well this was fun!

Scaled
8 Strict/no weight
7 Kips

28:36
58 rnds

So my Globo Gym moved an assisted squat machine under the only pullup bar in the whole place to make room for ANOTHER eliptical machine!

Have to wait till later when no one is around so I can move the squat machine somewhere else. Rediculous.

47:44 w/ 35 lbs for 7 rds, 25 lbs for 3. lost count of sets after 20... hands look like hamburger.

10 min ellip wu 20/20.

Not as Rx:
Time:22: 40
34 sets - using 20 pound weighted.

f/25/5'7/134

all kipping pull ups

10 rounds

34:02

49 sets

CFWU (3 MUs instead of PUs/dips)

35lb weighted PUs, otherwise as RX'd: 27:54

I stopped counting the sets after the 4th round, haha. I'll estimate 40. After muscle fatigue kicked in for the weighted PUs, things really slowed down. Had a total of 6 partial reps I couldn't count, which sucked up the time.

Take care!

No weighted pullups for me yet, so I did a WOD that was posted in the comments yesterday (Thank You Michael F), although I just noticed that I did 200m runs instead of 400m. Oops.

AMRAP in 20 mins:
200m run
3 SP
5 PP
7 PJ

All with 65# (SP max is 80)
4 rounds &3 Push Press in 20 mins, 5 rounds finished in 22:19

26 rds
19:32
47.5# dumbell

last time 23 rds 22:39 but dropped dumbell weight to 42.5# after 7 rds.

26 rds
19:32
47.5# dumbell

last time 23 rds 22:39 but dropped dumbell weight to 42.5# after 7 rds.

I was fortunate enough to hear Coach Glassman speak this afternoon at Fort Leavenworth, KS. He went out of his way to come here on his own dime. Great to meet him and hear the philosophies in person. Thanks again Coach!

I did Murph today (AM) without vest as rx'd.
36:20 (first time)

CFE swim (PM) 12 min TT = 750 yards

23:34 10 rds straight through

M/27/71"/165#
As Rx'd: 15:49 in 10 sets. Doing the butterfly kip definitely made it more manageable.

age 19 bw 170
hands still torn up from murph so i did the burgener warmup a few times then did some squat therapy

It would appear some mainstream research is getting behind the zone diet.

High-protein diet trumps low-fat for weight-loss effectiveness: study

http://www.nationalpost.com/life/health/story.html?id=1402800

34:30 w/ 30 lbs
Last time I could only do 4 or 5 sets and then quit, so definitely a pr.

M/22/185/5'10

Did first round with 45lb db, and the rest with 25lb db.

9 rounds in 31 sets and 29 minutes. Didn't do the last set due to callous issues.

Oh, directly after posted wod, also did max rounds in 10 minutes of 250m row and 7 85lb shoulder press. 5 rounds, plus approx 150m row. Working that shoulder press goat!

22/f/5'8"/158

I still don't quite have my pull-ups so I did sets of 5 jumping pull-ups til fatigue (about 15-20 rounds, i lost track), still working on my kip... so close I can feel it!!

46/182

26:26 in 47 sets.

I totally fell apart on this the last time it came up. Totally. Glad to slog through it this time.

m/23/163

Started out as rx'd. good pace through 4th set then grip failed me. I'll get my revenge next time.

did this instead

for time:

row 1200m
9 thrusters 95lbs
9 pull ups
row 800m
15 thrusters 95lbs
15 pull ups
row 400m
21 thrusters 95lbs
21 pull ups

19:00

had about 40yds to walk between the rower and pull up bar not that I didn't need the rest.

as rxd

31:10

37rounds

31:21 as rx'd

It took about 50 sets, not sure on the exact number though. #3

38/m/5'11/165

Ten rounds for time of:
3 Strict Pull-ups
5 Kipping Pull-up
7 Jumping Pull-ups
14:57 and 25 sets (a set defined as a stoppage)

god i suck at pull-ups but this was 5:44 better than last time with the same number of sets.

22 mins as rx'd

last time had to scale the weight, but not today

m/35/6'/165

I did two rounds with 45#, and 8 rounds with 25#. First time doing weighted pull-ups, and it would have been practicaly isometric if I stayed with 45#.

44:30
38 Sets

Rds
1,2- to completion
3,4,5- used all kipping
6,7- all kipping and only 10 unweighted
8,9,10- all kipping and 8 unwieghted
31 min

Coach,
Fort Leavenworth is the "Intellectual Center of the Army." With the reinforcement your lecture provided today we are on our way to becoming a fitness center of excellence as well. Your explaination of the philosophy, methodology, and scientific grounding of CrossFit was brilliant and compelling. Thank you for the generous sharing of your time and insight with the Leavenworth community. Best of luck in your every endeavor, you are a great American. We hope to see you again soon.
Semper fidelis
Col Mark Monroe USMC

25/m/5'11"/177
My sun dial broke as I was timing.
As rx'd
43:44 35 sets
More sets but lower time. Felt like old days of slow workouts checking myself in mirror. Weighted PUs kill me.

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

Subbed 30lb weighted pull ups
Time: 20:02 Sets: 30
Foam roll after
Compared to 090108: Time: 28:47 Sets: 32

i thought i was getting good at pull-ups
then i believe it is as speal put it once, coach just humbled me

as Rx'd
41:19
27 sets (first 9 r in 20 sets, last round posa-absolutely dead)

Jodi (F/30/112)

10 rounds of:
3 Weighted Chinups, 45 pounds
5 Strict Chinups
7 Kipping Chinups

Notes: used 25 pounds

Time: 16:58 (PR by 5:55 - that's insane)

I'm surprised how good everything felt considering I've only been doing upper body work the last few days (arms are getting tired - haha)! I'll admit the strict chinups weren't perfect but they were good enough. And no tears this time!! WOOT!!

As Rx'd

Ripped a callous off my left hand and had to take some bandage time. Then my right hand had the same problem. I think they are conspiring against me.

16 sets
26:58

M/35/153
31:20
35#,25#,25#,15#,15#,10#,10#,7.5#,7.5#,0#,0#,0#,0#, I don't know if I ever finished, not proud, good job gimpy

As Rx'd! OUCH. Thank You.

21:35

With 57 sets on rings and from the 5th set on all the weighted PU were one at a time. And the last set, yeah everything was one at a time.

M/33/190

subbed 20-lb DB

2/3/3/4/4/4/4/4/4/4
total: 36 sets (v. 42 on 1/8/09)
time: 35:01 (v. 34:43 on 1/8/09)

slight improvement I suppose

5 rounds with 30 pounds

11:11

Leave it to Crossfit to let me know how much I suck

subbed 35lb db

33:11

19:21
17 sets
Kipping pull-ups still need some work

39:30

20# DB

40 sets. Most of them were to adjust my hands to avoid rips. My hands hurt like crazy but I did it! No Rip! Last time this workout gave me 7 of them. I'll call this a success.

I'm taking off until Monday - I'll be on a yacht in St.Thomas doing as little as possible. My everything hurts and I need a break! I've earned it.

m/20/163/5'9"

27 sets; 50:45

4 sets less than last time but 7 minutes slower. Should've broken it into 3 sets per round and went for a faster time.

5k Run- :21::26
10 Dead Hang PU's

WOD
:26::12

KBL Workout

3rds: 10Ball Push-ups each arm, 10 Wide, 15 Arm haulers

Shared the PU bar w/another friend doing the WOD too. Probably would of finished around :20... It still would of been ugly though. My PU's were garbage at the end and I need to find an easier way to hold the DBL. I read back to the last time I did this one & had the same problem.

Get some, Go again!

M/40/180

29:16

25 sets in total.

First two sets unbroken.

Scaled down to 30 lbs after first five rounds.

Should have scaled to 40 or not at all.

More better faster

28-m-pa
5-8 193 lb.

I had to re-do this my own way.

I can only do 8 pullups at one time, regularly.

So I did 45 lb. weighted pullups, then drop the weight and do as many regular pullups as possible.

Weighted-Nonweighted
3-7
3-3
2-0
3-3
2-0
3-2
2-0
3-3
2-0
2-0

Oh my. Thank goodness tomorrow is a rest day.
Subs:
3 small band strict pullups
5 reg band deadhang pullups
7 band kipping pullups
32:15.. Lots of sets. My grip endurance is laughable at times!
2 min slower than last time, although the band I'm using now is smaller, so that has improved.
Bring on the rest! :)

Used 25# dumbbell substitute for the 45#
28:52
31 sets

Didn't have access to any weights today, so I just did 150 static pullups instead. Struggled with that anyways. Finished in 22:23.

15:55

as Rx'd

almost a 9 min. improvement

didn't count sets, but were far less than last time

Greg A warmup
Boz OHS warmup

as Rx'ed:
28:10

last time around, i did this with 35# and those weighted pullups were kipped, so i'm happy with this time. would have been faster, but my hands are shredded from bouldering, so that was definitely the limiting factor.

followed with a couple of skin the cats, PNF and myofasica release on the foam roller.

As rx'd:
22.08 minutes, 22 sets, PR

Last time:
23.56 minutes, subbed with a 35# DB

ohs 5x1 @245
snatch 5x1 @ 175

then wod as rx.d
20 rds(switched grip between kipping and strict)
19:47

m 180 21

31:53
22 sets

M/49/151/1-1-06

Clean/Rope Climb, details there:

24:24

43/171

Used a backpack with 45 lbs. instead, of course it added a set every time I finished the weighted pullups. This worked out since after the first round, I was coming off the bar after every weighted pullup anyway.

26:33 - 36 rounds

3 day wrap-up:

Still sore from Murph, matched PR on Split Jerks, can barely type this after the pullup WOD.

All-in-all it was a tough 3 days being that this was my first 3 days of doing the WOD's as rx'd. But after looking at some of the other posts, looks like this feeling is not uncommon.

Enjoy the rest day tomorrow everyone. Get some rest and eat well.

Can't wait till Saturday!

"Pullup Salad"

Used 25# for the weighted.

27:39 in 25 rounds to complete

5 Rds of:

3 Weighted (10kg)
5 Dead-Hang
7 8-count decentric

14 rounds to complete 16:13 mins

M/41/5'11"/185

10 rnds, 3 weighted (30# for 1st 4 rnds, 20# for remaining rnds) and 5 strict; can't kip yet

24:36

F/38/5'6"/140

Can't do most of this WOD so did a missed WOD from 090211:

45 DU's
45 squat cleans, 65#
45 band-assist ring dips
45 DU's

16:25

3/19/09

CFWu X2

WOD:
Run 800 Meters (IN THE SUN)

75 Pull-ups
125 Push-ups
275 Squats
(WITHOUT THE FAN ON!)

Run 800 Meters (IN THE SUN AGAIN!!!)

Time = 19:47

JD Roper
Pickens High School - CrossFit Class

five rounds:
3x strict pull-up
5x kipping pull-up
4:02

10 rounds:
1 weighted pull up (8 lbs)
2 strict pull ups
3 kipping pull ups
Stayed on bar through each set
~ 28 minutes

as rx'd: 27 sets at 23:46

#226 (Brandon) #244 (Mark),
Good comments both.
Looks as if Coach is making his rounds to the War Colleges/Intellectual Centers in an attempt to convince those that either do or will control the purse strings and establish the standards that CF/Functional Fitness is a better way to prepare our people for combat. I keep telling people, especially Field Grade officer people, that CF is here and its here to stay-not because there has been an epiphany on the part of the leadership, rather because of a grass roots, bottom-up fitness insurgency led by those in the operating forces who recognize that we can and must do better to mentally and physically prepare ourselves for the rigors of combat. I have seen this in all the services to some degree and am heartened by the enthusiasm of the NCOs, company and field grade officers in the Marine Corps to embrace functional fitness in general and CF specifically. One need only to look at the amount of CF facilities cropping up on-board our bases to realize that we are taking combat conditioning seriously. What needs to occur now, in my opinion, is that we need to operationalize this by ensuring we have adequate funding to train servicemembers as CF level 1 instructors, and to build and source appropriate combat conditioning facilities. Within the Marine Corps there has been yeoman work done by people to generate interest and create an initial operating capability; and Operation Phoenix is all good, but if we are to honestly attack preparing our people for the rigors of combat there needs to be a comittment from more of us to push this through our organizations. Coach provides an unassailable arguement and his reputation lends great credibility when he speaks, but ulitimately it is us, the SNCO's and field grade officers who are Crossfitters that will win the day by advancing Coach's arguement in order to secure the funding necessary to create the world class combat conditioning facilities that we need.
Semper Fi, Jim Parrington Colonel, USMC

23m/5'7"/165

This wod sucked something aweful...again. The first time I don't even remember if I finished!
I finished this time...Every last freakin' rep!!

Decided to play with my KBs and use two 20lb KBs looped thru my feet instead of one 45lb DB. Did that for 3 rounds then went to one 35lb KB for the last 7 rounds.

37 sets in 31 min.

25M/5'9''/170
Man that sucked... As RX'ed with 20KG K-Bell on foot...
12:55, could have done better if I hadn't done Murph yesterday.. still gotta get around to the split jerks.. maybe tomorrow

32 sets 26:30.

Struggled with the DB in my feet, as time I used a weighted backpack.

Strict PUs were weak too. Next to work on those.

Kips were no problem.

As rxd 18 sets 28:11

o my goodness, DOMS tomorrow (or great, Saturday) for sure. My little forearms are on strike- they are so stiff right now. I will have fun tomorrow as I take blood pressures *all*day*long*, pumping up those manual cuffs, and jeez its Friday, we have 3 obese patients who need the REALLY BIG XL cuff, which takes even longer to pump up...LOL...o god...

I mangled this WOD beyond belief...my notes are a shambles as I had to keep scaling, and changing grips and sets. I blew through it like a metcon, cuz my wrists and forearms couldn't take it. I did everything- 2 real dead hangs (hooray)I blew my load there- then it was all downhill, spiraling deep into an abyss of forearm spasms. I used 0.5" band, I jumped, I jumped into kips. Holy moses I was tired. I feel like Popeye.

16:42

Cooled down with 5 Handstand holds x 30sec, wow I actually held 2 of them off the wall fairly steady for a few sec each. While this was sadistic at first, I think it helped my forearms. I hope :)

after tonights performance (5 sucky rounds) I'm thinking about turning the gym into a craft room , maybe I could start a ceramics class with my wifes friends. No wait those ceramics are way to heavy for me . I know I can turn my pullup bar into a drying rack for flowers , at least then it would have a purpose . Figures had great WOD yesterday good form cleaned all the weight up and felt really good. I was far from breathing fire but thought I coughed once and got some smoke. Regardless, todays WOD was humbleing.

33:38 (46 Sets)
(59,45)

M/24/183

30:49 31 sets
Weight was 45x1,35x2,30x1,25x2,20x2,10x2. Really tough.

F/48/125

Obliterated time on 1/8/09(23:55)with same subs as follows:
5 rounds of 3 weighted pullups (20 lbs.), 5 strict pullups, and 7 kipping pullups plus
5 rounds of 3 weighted pushups (20 lbs.), 5 inclined pushups, and 7 regular pushups

18:56

39/m/190
as rx'd

29 sets to complete 10 rounds
19:06

m/40/5'6"/145

as rx'd
46 rounds. first round unbroken. then 1-1-1-5-7 for the other rounds.
time 19:55

m/42/160/6'

26:35

last time: 32:16

as rx'd

time = 23:55
18 sets

slower time than last, but less rounds

33/M/6'00/183

So much for scaling...Was going to scale today, rest tomorrow, and come back full-steam on Saturday. Instead, I went after it today.

24:09

35 sets

(Last time was 21:08 and 31 sets)

Dan D.

4 rounds unbroken:
3 45# weighted pullups
5 strict pullups
7 kipping pullups

2 rounds rest between each type:
3 45# weighted pullups
5 strict pullups
7 kipping pullups

4 rounds at various weights for the following.
Break in between each type:
3 (40,35,30,BW) weighted pullups
5 underhand pullups
7 kipping pullups (overhand)

22 rounds
25:31

16:25 in 21 sets as rx'd

much better than last time, but grip failed me! did the first five rounds in single sets, then twos and threes and a couple of four sets/rnd...

later,
b

m/32/5'8-1/2"/177

M/24/158/5'7"

This WOD is so hard...and glorious

As Rx'd (PR - scaled 10# per 2 rounds last time)
Time: 31:40 (PR by 10:54)
Sets: 25 (PR - by 10 sets)

m/24/6'1"/168

after set 5 dropped to 35lb dumbells, otherwise as PX

25 sets
26:54
that was rough!

As Rx'd
38 sets in 31:22 (PR)
Previous was 42 sets in 39:00...pretty happy with the improvement!

Couple big rips on the hands and fingers...I've been due for a few rips, they've been clean for a while now!

31:00

60 sets, yes 60.

many singles in 45's and in the 5's. 7's were unbroken through round 6.

CrossFit Fairfax Wod again today.

For time:

15 power cleans 135# (Scaled from 155#)
30 ring dips
12 power cleans
24 ring dips
9 power cleans
18 ring dips
6 power cleans
12 ring dips
3 power cleans
6 ring dips

Time = 14:20

Abs - 30 ghd sit ups

18 sets, 19:41

used 15 # DB.

26:49

seemed like a million sets.

Ten rounds for time of:
3 Weighted Pull-ups, 30 pounds
5 Strict Pull-ups
7 Kipping Pull-up

1 completed round, 9 incompleted
22 minutes

Did a 3rd WOD today as well.

5 Rounds:

5 HSPUs
10 225lb deadlifts
15 burpees

4th round subbed negatives for all HSPUs, 5th round did 2 HSPUs and subbed 3 negatives. Otherwise as RX'd.

13:06

The clip on one side of my bar for DLs kept slipping, so I had to re-adjust the weights a few times, so it should have been sub 13. Once I get stronger at HSPUs, gonna be sub 10.

Pack (modified)
2 rounds
3 Weighted Pull-ups (25#)
5 Strict Pull-ups
7 Kipping Pull-ups
8 rounds
5 Strict Pull-ups
7 Kipping Pull-ups

for time of: 20:25

I came off the bar between each type so that’s 22 sets. I guess I should have done strict Pull-ups for the weighted Pull-ups I missed - looks like I owe 24 Pull-ups.

M/23/6'1/185

as Rx'd (except 40# dumbell was all that was available)

16:47
27 sets

Felt pretty good. Improved my time by 3 minutes but took 4 extra sets to get there. Good workout though my arms are on fire.

only did 5 rounds in 9:47

first 2 were with 40lb and dropped after strict then finished 7
last 3 with 30 lb and i did each one on its own so 3 then dropped 5 then dropped then 7...was having a real hard time today

As Rx'd
15:29 with 18 sets

my arms are PUMPED!!!!
looking forward to a nice shirtless fivefinger run tomorrow...

28 m 173 5'10 1/2
yesterday
205,215,225,235,245,255F,235,235

today
time: 19:32
sets: plenty 28 or 29

24/m/5'7"/153#

Completely underestimated. Tried 30#... failed. Tried 20#... struggled.

Couldn't complete a full round as rx'd. Made it through the first 3, then died on the deadhangs that followed. Misunderstood how the sets worked, so whenever I had to drop off the bar, I counted it as an incomplete round.

As a result, ended up finishing a lot sooner than expected, and with a lot fewer pull-ups. Still feeling it, so I guess the purpose was served.

Now I know how to do it right for next time...

CFWU x2

32:13

used a 25# db
sets 1,2,6,7,9 & 10 unbroken
sets 3,4,5 & 8 broken

needed to rest more for those sets 3min+

29/m/185

24:55 in 32 sets.

Used a 53 lb. kettlebell, which was definitely the limiting factor. Weight PUs were all singles after the first round, with everything else going very smoothly - felt like I could have kipped for days.

20.18

14 sets

as rx'd:

15:40

150 5'7.5" 33 yom

done 1st thing in am as usual just no time to post

18:50- 30 sets

left bicep has been bothering me since rope climbs a few days ago and "Murphy" with 20lbs pack did not help so i used caution with reps

chin over bar reps

* 14:19 as rx'd (PR)

* 25 sets

A handstand on top of a tire.
That is freakin talent.

As Rx'd

32:38

C: 35:16, 51 sets WHOA. Better than last time believe it or not. No rips, and weighted pullups were chin to bar except maybe the last 4-5 of them. Grip was way totally the worst part today.

B: Forgot to write down the time. 45 sets. ROM questionable for a lot of them. Blisters on every finger, two on some.

28:19

lost count on rounds, after rd 5 I was doing single sets of weighted, 2 sets for deadhang, and 3 sets for kipping

educated guess: 56 rds +/- 3

Total blistered calluses: 5

24:41

20lb. db

32 sets

Got some big rips in left hand, hopefully no pull-ups for a while.

B had a 35 pound DB.

Jeff @ home
First 9 rounds unbroken. Round ten broken twice during strict pull ups.
30:50

Crummy.
Started w/45. That ended after one round.
20lb dumbbell for rounds 2-4
Used weight belt w/25 rounds 5-10, so no complete round. All rounds broken into random sets
34:47
I think I'm one of the few people that hasn't seen a major bump in deadhang pullups. Kipping wasn't the problem on this one. I was able to do sets of 10 until the calluses starting ripping (and I was taped up!)
Oh well...keep on truckin.

CFSB wk 3 SP 5x3, same as last week, 85, 95, 105, 115, 125 (1)

Too beat to do the extra 15 reps. Met-con was an easy run this AM with the little woman. 22 mins. Awesome Job Belinda!

Will have to do this tomorrow. That'll give me time to get psyched up for this one.

23:46
23 sets

subbed 25lb dumbbell.

38M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 1x15.

As Rx: 20:23 in 58 sets.

Cool-down: PNF of hamstrings.

6:55 faster than last time, but in 20 more sets. A second sleepless night is taking its toll. Not much difference between my strict and kip, as my pull-up apparatus doesn't allow kipping. Tried to swing a little to make the "kipping" part a tad different than the strict.

23/m/170--Day 3 of my return

as rx'd: 28:23 in 36 rounds.

Tore left hand in round 7, right hand in round 8
Last rounds were done with bloody fingertips. Pulled some stares at the university gym tonight lol

Good Evening Everyone,

This post is long overdue and I make no excuses. Herm - congratulations on your improved range. In this community you just set a new PR....does it feel as good as beating your Fran time?

You always write, "Doin it right, heal it up ONCE." That is the best advice and exactly what I have been searching for: do it once, do it right and celebrate every inch of recovery and progress. The past month I have been crying and whining and expecting everyone else to fix my life for me. I have been grabbing desperately at everything that might work, that has some miracle tag line....like the weight loss pill but for my life. There are so many things that need improvement, so many changes I desire to make and so far to go just to find my balance. But there is no pill and there is no one who can make it better, make me "happy," except myself.

Herm, everyday I read those same words and it is just now, tonight, that I finally hear them. its like the "Acres of Diamonds" story and I have been sitting on the solution the entire time. I have a lot of strength to regain in my body, my spirit and my mind. My workouts have been half-assed, my nutrition poor (although I can give excellent advice, I find it hard to trust myself....I am still learning to like the face in the mirror), my studying non-existent and my career stagnant because I am avoiding the challenge.

Wow - getting it together on my own, finding my pleasure and fulfilling my desires, it is going to take more effort and more time than I anticipated. But I guess that is okay, I accept that. That is what coach says makes us stronger: the time suck. The workload is overwhelming sometimes in a WOD, but that is life. In those workouts, and moments, the idea is to get through it, to stay with it as long as it takes. We do not cheat by compromising form, like counting a pull-up where your chin was unable to make clearance....we say, "that does not count" and we try again. We blister and we bruise, we curse and we cry...but we get through it and we post our successes and our "works in progress."

I have been hiding, trying to cheat at life. That is unacceptable. My life is no more challenging than any of yours and I let my pride outrun my truth...I apologize for that.

AILEEN IN JERSEY, I received your lovely message and have attempted to return your call however my long-distance card is faulty. Please send me an email or ring again - I would adore chatting with you.

S'more - how is everything with you? I have missed a lot and pray for you every night...be well.

Jeff - I am grateful for your trust and love. Big shoulders befit a big heart...kindness carries us farther than money or a career ever will.

To everyone who every read a word or had a kind thought for another human being - you are making a difference and this world a better place.

Team Crossfit and Coach - I owe you one....every breath I draw in is filled with your lessons and inspirations...I accept your challenge and I support your path. Right here is the perfect place to start.

I am getting back up and fighting for it - who's with me?

LOVE

Beautiful post Jennifer #329

Makes feel like a jerk for doing half of today's wod...even though I have a good reason.

1/2 wod (still rehabbing shoulder after yesterday's split jerks)

13:09

5x5 bench press just for fun

135-185-205-205(3)-185

Woot, saw Sevan on "Attack of the Show"'s coverage of SXSW pitching "Pulling John."

Congrats one the coverage.

M/32/160 6'1

29:39

1. rx
2. rx
3. 35 lb failed 1x
4. 35 lb failed 1x
5. 25 lb failed 2x
6. 25 lb failed 2x
7. 20 lb failed 2x
8. 20 lb failed 2x
9. 20 lb failed 2x
10.10 lb failed 2x

M/33/185

As Rx'd 35:37 - 10 sets felt good to finish it with full weight brutal on the arms and shoulders ! Embracing a rest day !!!

I am a 30-year-old male.
I have a mass of 68 kilogrammes.
I am 170 centimetres tall.

I finished in 26:32, which is a PR by more than 10 minutes.

I did 46 sets.

HI JENNIFER!!!!!!!!!!! it's great to see you are posting lady...i'm happier than ever s'morelle brings me peace and joy she is what i was looking for..i love my babygirl....i'll send you some photos ok??

big huge hugs

31m, 5'9'', 160
27:55
as rx'd in 21 sets. Only the 1st round was not broken!

Modified the WOD today.

Four rounds:

20 pull-ups (round 1 - 12 hang/8 jumping; rounds 2, 3, 4 - 6 hang/14 jumping)
1/4 mile treadmill run 1% incline

21:30

5 rounds: 3 w 20#. 5 dead hang. 5 kip

5 rounds: Db bench 5x 55#. 5x 45#

Did any one else finally "feel" the kipping pullup for the first time today. I always had problems really understanding how to kip properly and tie them together. For that reason I stuck to dead hangs. After about rd 5 today I was kipping like a madman. Funny how necessity breads progress. If this WOD did nothing else, it taught me how to kip! Thanks Coach!

As rx'd:
10 sets
36:07

QUESTION:
I get this intense pain in my biceps after doing Fran. It lasts about 10 minutes then fades away. Does this happen to any one else?

M/50/185

completed in 21 sets - 31:22
My arms are shot. Looking forward to resting tomorrow.

didnt count time but the 3 of us got it in in 30 mins for sure

ended up with a total of 124/150 reps

^ forgot, 124/150 as rx'd , failed on the kips at the last couple sets due to fatigue .. hung in there to get my chin over for ea weighted and strict

#341

no i get intense pain in my forearms and wrists after "Fran"

biceps pulsating after this 1...

only had access to a 40lb DB, so as rx'd minus 5lbs:

19:22, 16 sets

(gotta get me some more DB's)

Total: 33
Time: 31:51
Sets per round: 1/2/3/4/4/4/2/3/5/5
On rings.

I could not lift the 45-lb db after set 6, so I dropped to a 25-lb.

My goal was to finish somewhere around 30-minutes, and to not break sets of kipping pull-ups, both of which I accomplished. Next time, my goal will be to keep the 45-lb dumbbell.

Skipped todays WOD because it scares me. Absolutely destroyed me for days the last time I did it.

Deadlifts
350 x 12
350 x 3
350 x 5

6 rds
Hill Sprint
3 Power Cleans, 200#‘s
10 Push ups

M/34/190/6'2"

6 rounds- 13:37

Only completed first round fully without stopping. Grip shot after round 5 and went to CFE workout. Back and tri muscles extremely sore this week for some reason, limiting my abilities on this wod compared to the last time we did this. I do think my form improved from last time.

27m/6'6"/225

20:03

30 sets sub weight vest no DB at the new house

1/17/09: 22:13
3/19/09: 18:19

Did it with 35# dumbells didn't have any 45#'s.

Killer on forearms.

Happy I improved my time.

22 / M / 5'9" / 135lb

I've taken an obscene amount of time off because of school. (Acutally I just checked and it's only been two weeks.) I've been doing some work on my homemade parallettes, so the time hasn't been a complete loss.

I'm playing catch-up during spring break, so:

Back squat 3-3-3-3-3
165-170-175-175-180

as rx'd

43:26 10 sets

19:53, 33 sets

27:50 and 41 sets later i now have two limp noodles to try and hold my dinner utensils with. 35# 5'6"/165

incredibly sore and tired today . . . forarms completely shot.

only did 10 rds. of as many as i could regular.

total of rounds = 42 reps in 10 min.

glad it's a rest day tomorrow

cfwu (only 5 p/u each rd)

20:02
no dumbbell, so used backpack with 45 lbs in it for first 4 rounds, then 35 lbs for last 6 rounds

17 sets (had to get off bar after each weighted set to get backpack off)

26:05

30 sets

Done at crossfit after coaching.

I knew this one would beat me. I was right.

Modified with 25 pound dumbbell

Otherwise as RX 45:26 with 43 breaks. This one sucked.

27/m/78kg

52:26, 35 sets

Wted pull ups at 16 kg
Rd 5-10 Wted Pull Ups kipping. Some strict pull ups with a bit of a kip.

M/23/171

26:37 as rx'd. 23 total sets. Crazy workout.

i have OWNED this wod 2 times in a row now,hate to sound like a d-bag but ive gotta feel good about some of these,lol.as RXd ,seriously 20:02(pr by 4:56)13 sets (tied pr).
9 out of ten people that i have ever choked agree my grip is viscious,the tenth guy is a compulsive liar by the way.
My hands are ripped,my arms are screaming,my lats are crying,and it is glorious!

18:09 as rx'd 28 sets

M/29/6'1/180

53 lb KB - 21 sets, 30:26

Great WOD

as rx'd, 18:50 with 20 sets and 3 freshly torn blisters. Great stuff!

10 rounds:
3 35lb weighted pullups
5 strict pullups
7 kipping pullups
27:40

previous 1/8/2009:
8 rounds
28:12

250m row
7 85lb shoulder press (broken round 6)
6 rounds in 9:58

5 rounds:
5 handstand pushups (negatives rounds 2-5)
10 223lb deadlift (broken rounds 4-5)
15 burpees (broken all rounds)
14:00 approx

did 10 rounds of:
5 pullups (normal, neutral grip)
7 pullups (90# assist)

took appr. 40 minutes.

M 38 5'10" 150#

10 RFT: 1 weighteds (DBs in backpack), 3 deadhangs, 5 kips => low door gym bar, extra clearance with step down into garage.

Rnds 1 - 6, 30# in backpack (3 fails in rnd 5 & 6).
Rnds 7 - 10, 27# (5 fails in last 3 rnds)

Number of sets: something on the order of 35.

Time: 26:35.82 (much stronger this time)
Last: 22:07.08 (Rnds 1 - 2: 30#; Rnds 3 - 4: 15#, Rnds 5 - 10: all kips)

Going on vacation next week. Will have to improvise with my rings and bodyweight.

m/41/72/172
Not sure the time is of value - I did the first three rounds as rx'd (with 25 lbs), in 3/5/5 sets, but then went to 3 strict, 5 jumping, 7 kipping - in those sets through round 7, then two sets on the kipping. Ran 10m earlier - skipped the running day off to synch up the running schedule w/ the race on Sat, 11 Apr.

Rx'd

21:20

21 sets

dtmissoula

30 sets in 40 mins dropped the weight to 10kg on round 7 cf really knows how to make you feel like a nancy boy.

35/M/150

As Rx'd: 23:40 29 sets

much needed rest day tomorrow, super sore from Murph WOD.

scaled back a little bit and used a 40# DB.
Time: 29:51 w/34 sets. a lot fewer sets than last time and 4 min faster. hands ripped up but its ahight

25/m/164

i dont have an adequate pullup bar in my hometown to kip on. my old high schools version of a pullup bar is a loose bar thrown on top of two squat racks. the bar just rocks back and forth and i can hardly stay on the bar. strict pulls are fine though. instead i did some oly work and made up the hspu/Lpullup/lunge wod.

snatch - 135,145,160,170,180f,175
ohs - 185,200,210f,210f

hspu/lpullup/lunge wod - 10rds + hspus,pullups

CFWU:
10-5-5

WOD:
Scaled last 7 rds weighted pu -> strict pu
30:50
40 rounds

m35/170/5'8"

first 2 rounds as rx'd, next 3 rounds weighted 45lbs pull ups then 12 kipping pull ups, then last 5 rounds ditched the weight and just did broken rds of 15 until I got all ten rounds!!! 19:10

This was the first time doing this WOD, and it was A LOT harder than I thought. I considered myself good at pullups before this WOD, but it crushed me. Got to about seven rounds in ~26-27 mins before some dude took over the bar. Not sure I could've gone much further anyways.

I used a 35# db for the weighted pull ups. It was kind of awkward doing this workout solo, but I managed to figure out a way to "claw" the weight. Still, the bench I used (to stand on with the weight) kept interfering with both my dead hangs and kipping pull ups. Not sure if anybody else had this problem. I would have definitely preferred to do this workout with some other motivators for the mental and technical help. Oh well...hopefully next time will be better!

m/ 37/ 5'10"/ 186lbs

4 rounds as required in 15 minutes.

next 3 sets as required broken down into sets of 1 per round.

last 2 no weight 8 deadhang 7 kipped broken into sets 1 per round.

34 minutes.

7 rounds first 2 w/ 45#, then 35#. Had to quit from forearm swelling.

25.05

Did 10 rounds
32 sets
Substituted 45 lb dumbbell for about 35lb Krav duffel bag (had to stop and dump per round)
20:33:44

1000 k row
50 Pull Ups
50 Squats
50 Situps
50 Double Unders
20 burpess
50 Push ups
22:35

As rx'd 29:56, 33 sets

29/m/140lb

Rings skills and drills. Skin the cat, holds, dips, pull ups,push ups, knees to elbows etc, 45 mins workout.

5 a side Soccer match 1 hour.

M/25/185

Subbed 35# DB

26:52

lost count of # of sets after 5th RD. After that most weighted were singles, strict were 2-3, and kipping were mostly unbroken.

As rx'd:

20 Sets (last round took four sets) - 24.35.

First 3 rounds unbroken. Was hoping to do it in 15 or less sets, but obviously still need more work.

ok it was a big improve from the last time
3 rounds unbroken
6 rounds with 45lbs
last 4 rounds 5 strict 10 kipping
21 sets over all
total time 22:15

25:20 with 35 sets
Yikes this was way harder than i expected. Use 30# for round 1-5, then moved to 20# for 6-7, and then down to 15# for the last rounds.. Wow did this hurt!
On the bright side my dead hangs were much improved.

As rx'd 28:40 forgot to record sets

2 sets as req
2 sets with 25lbs dumble
then everything fell apart

scaled back to strait leg and kips and lots count.

next time i see this I'll know what I am in for

M/27/6'2"/220

Wow that was easy......On paper!

Time = 34:40
Sets = 23
Used a 25lb DB instead of 45lb for weighted pullups

28 sets/23:43

32:25
62 sets. This was an incredibly difficult workout. Scaled back to 25 pounds after first set.

21:43
only did 25# weighted ones the first round
48 sets

I know I was not getting my chin over the bar on all of them near the end.

M/24/1.73/70
2nd Crossfit WoD

scaled

3 weighted pullups with 10 kg
12 strict pullups

5 rounds : 25 sets - 20 min 46 seconds.

23ish minutes as rx'd. Probably about 40-50 rounds.

34:41. Union III gym/thin bar. BB spotted me through the last 3 wieghted pullups. Unknown # of sets. (last time was 28:38 in 30 sets).

M/26/175/5'10''

17:36

19 sets

45lbs is brutal. Is it alright to use your legs, like a small kip, while holding the weight with your feet? That may speed up times.

My forearms are screaming at me today.

22:42
1&2 complete
3 2 kips (F)
4 2 weighted(F)
5 4 Kips (F)
6 5 Dead hang (F)
7 4 Dead hang (F)
8 2 Weighted (F)
9 complete WTF
10 2 weighted (F)
Ill get this one right next time
this one beat me but i still beat mama chula

34:45

I forgot to count sets, but I figure it was around 30

M/32/175
Rx'd : 30m22s

Dangit I did this one wrong. I should really read the WOD and not just skim.

I thought you were allowed to let go of the bar. I did, but i thought I was doing it wrong so I stopped after 5 rounds. (18 min) I was feeling like crap today anyway, I'll give her another go next time.

I also scaled to 35#

Yeh so crap! This was terrible. Sad time too.
As rx'd 33:29

sub 1-3-5
11:32 with 5 complete rounds

previous: 14:30 w/ 3

only 5 rounds with 11 sets...took 10min flat...used 25lb weight instead of 45, stopped at 5 cuz im still dying from murph

Theresa: ooh, not quite as ugly as last go round, took longer but used less assistance.
round 1 = dead hang x3, small band x5,kips x7
rounds 2&3 = nothing left for dead hangs, used small band x 8, kips x7
round 4=small band x3, 2small bands x5, kips x7
rounds 5-10= 2small bands x8, kips x7
total time = 27:36 with 60 sets.
defintily not perfect but kept with hardest,harder,hard format as best possible with full ROM.

25#
32:42
71 sets

As Rx'd this time
24:00
26 sets

Anyone in Denver, CO metro area want to meet up at Red Rocks tomorrow? We will be doing endurance training using the ampitheater. Sprints & box jumps up 70 rows of seats, kipping pullups on stage lighting area, scaling and box jumping the side planters, etc. We kind of develop a workout as we go. It is a great outdoor workout and the weather is supposed to be decent all weekend. We will be out there Saturday morning if anyone wants to show up. Then go ahead and hit your local gym for the WOD.

Is that a "Margaritaville" cap?

35/M/175#/6'0"

CFWUx3 (no pull ups)

WOD: as Rx'd

32 sets total (29:50)

F/36/5'2"/108

sub'd: 10lb 30 second bar hangs; asst. pull ups

66 sets

33:58

45/M/156#

24:01 as rx'd

27/M/6'0"/205

WOD: as Rx'd
Time: 33:10
Sets: 30

this workout like to have killed me. I was still sore from Murph from before.

Five rounds for time of:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Time 13:45

8 rounds

1,2-45#

3,4-35#

5-8 20#

kipping improving but not quite there yet, took alittle over 30minutes

m/37/171

30 minutes, sets not counted

Scaled to 20lbs on weighted. Took about 28 minutes last time, but I stopped doing the weighted reps after set 2 or 3 that time. Did all reps this time.

M/23/175/5'6"

Instead of the WOD, I did 21-15-9 of 185 lb. dead lift and 75 lb. press. 9:56

Mod
(3x w/100 ast (20 less than usual) - 5x w/120 ast - hang for 10 sec.)
1:03
1:17
1:14
1:43 (rest 30s)
1:56 (rest 35s)
1:48 (rest 40s)
1:54 (rest 45s)
1:50 (rest 40s)
2:22 (rest 40s)
2:15 (rest 40s)
Total: 10 rounds/17:28 min. (144avg/159max)

workk out :(
....rUn 800 mEtERS!
.........75 pUll-uPS( jumping of course! )
..............125 pUSh uPS! :(
......................275 sQUAts. ewwww
.............................rUn 800 mEtERS aGAiN ! YUCK

timeeee it took for me too finish this lovely work out......
23:07 ! :]]

Previous results (1/8/09): Time: 39:53 Sets: 47 Also had to scale down, used 45-lb. dumbbell for sets 1-3, 35-lb. for sets 4-8, 25-lb. for set 9, no weight for set 10.

Results today: (3/20/09): Time: 32:34 Sets: 41 Kept the 45-lb. dumbbell through set 9, had to drop down to 35-lb. for last set.

Sets per round: 1 / 2 / 4 / 4 / 3 / 4 / 5 / 4 / 6 / 8

Overall, I'm glad I see progress here, but I was hoping for fewer sets. Last round I was stripped (particularly my arms) - I tried twice to get up with the 45-lb. dumbbell, but just couldn't - and the fatigue pushed my time and sets much higher. Before starting round 10, I had an outside shot at sub-30 minutes and sub-40 sets.

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

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

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

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

THIS TIME:
Not as RX'ed, scaled to 10 rounds of:

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

used 45# for all weighted pull ups.

16:10, 19 sets to complete, 90 pull-ups total.

Ahh, the bittersweet taste of progress.

46/m/70 kg
3xCFWU
Did 5 rounds, first with 15 kg db, rest with 11 kg. Last weighted sets I barely got my nose over the bar. After first round all sets broken. Time 29:29

If there is someone out there that can do all ten rounds unbroken please post a video. I would love to see the man(or woman) that can do this as Rx without coming off.

39:43
16 sets
first two sets unbroken, last set could not do the weighted pulls, so last set was 8 pull ups with 7 kips.

time was longer but far fewer sets.

10 rnds completed in 48:50 with 93 sets.

Weighted PU were scaled as follows:
Rnd 1 = 45#
Rnds 2-8 = 22#
Rnds 9 & 10 = 11#

As r'xd. 30m48s 33sets. Want sub 30 on both next time. Please :)

WOW did i read this wrong i thought dropping terminated round and you had to redo round from scratch guess should have read better and i would not have a had a dnf after round 5

46:03 - 20 sets

17 minute break after 7 rounds to pick up son from school, but finished rx'd. Last time I could not use any wt after first round.

1:2 15#
2:3 15#
3:3 15#
4:3 15#
5:4 15#
6:4 15#
7:4 15#
8:5 15#
9: DNF
10: DNF

Pre-WOD: Starr Protocol for lower back (see log)

Note: beat last score up to the end of round 8 by 10 sets and used heavier weight in sets 6-8.

Sweet!

time for above: 32 mins

F/45/5'2"/126ish

scaled to 10 rounds of
1 weighted pull-up (rnd 1 - 6kg kettlebell, all other rnds - 5# weight)
3 strict pull-ups
5 kipping pull-ups

27:35 (approx 50 sets)

followed by
30 min indoor cycle including CFE 120:60x4

M/45/5'11"/190

scaled to 10 rounds of
3 weighted pull-up with 25#
5 strict pull-ups
7 kipping pull-ups

22:00 (approx 29 sets)

(I have no idea how many sets this took! - It was a lot)

Scaled load down to 12.5kg. Only had time for 8 rounds (Did remaining 2 rounds later on)
30:19

made it through 4 rds and the 3 weighted on the 5th before I was interrupted by a call. 16 rds 8:33. No way I would have been able to do all 10 rds.

WOD not as rx'd
20.15(slower than last time)
20 sets( 5 less than last time)
rnds 1&2, 20k d/b
rnds 3&4,18k d/b
rnd 5,16k d/b
rnd 6,10k d/b
rnds 7&8,8k d/b
rnds 9&10,6k d/b

after 1st round the d/b just wusnae goin up,even
droppin the weight next few rnds,didnae help much
last 5 rnds with the lighter d/b's,got back over
the bar,all dead hangs and kipping ,over the bar.
hands didnae rip this time,nearly,but managed to
keep adjusting grip while hanging on.
pleased about fewer sets,but need to work on weighted
pull-ups!
don't care cos got a new pr on the snatch before
the wod.two b/b's got a fright as i swore and threw the weights to the ground with delight,
instead of doin that after a failed attempt.
hands,forearms ,back and chest are all still sore!

As rx'd - 18:01 in 19 sets.

pr by 3:35 & 5 sets! My pullups have drastically improved recently.

Rounds 1-3 unbroken
Rounds 4-8 broken into two sets each
Rounds 9-10 broken into 3 sets each

m/39/67"/185

5 rounds: 00:14:57

3 weighted pull-ups 20#
5 strict pull-ups
7 kipping pull-ups

30 yom, 185 lbs

15:57

Didn't count the sets

Like some have commented, I was fryed from Murph.

Warm-up:
400-meter run
25 squats
25 push-ups
25 Glute/ham sit-ups

WOD:
Round 1: 35 lb (3); 5 unweighted; 7 kipp
Round 2: 35 lb (1); 3/2 unweighted; 7 kipp
Round 3: 20 lb (3); 3/2 unweighted; 7 kipp
Round 4: 20 lb (3); 3/2 unweighted; 7 kipp
Then I ripped a hole in my hand...
And then competed in the following circuit we've coined "Luque": 4 Rounds of the following for time:
95 lb bench press; 25 reps
80 lb lat pulldown; 25 reps
40 lb shrugs; 25 reps

Did not keep a time on this attempt.

m/24/160

Did 5 rounds with 35# and five with 25#.

watch stopped..estimate around 16:30ish

I think I am going to begin to do all pullups weighted, I need to gain the strength.

Not as Rx'd:
All sets with 25 lbs. only 2 rounds unbroken.
~35:00

24:00

55 sets

30# DB

21:06 used15lbs bc I have a sprained mcl and didn't want to hold 25lbs between my knees

F/28/130

34:28 14 sets

35 lbs
33 min 50
29 sets
big inprovement from last time had to reduce weigts and finish w/o any weight

26:24. I have no idea how many sets. Did the first five main sets with a 20lb dumbell. After that, moved to the gravitron machine, did 3 at 40lbs, 5 at 60lbs, 7 and 80 lbs hands very wide for the remaining 5 sets.

Brutal.

LAST TIME:
25# first 5 rounds, 15# last 5 rounds
29:00 in 31 sets

THIS TIME:
45# all 10 rounds
29:28 in 47 sets

Round 1 in 1 set. Round 10 in 6 sets: It took me 4 sets to do the 3 weighted Pull Ups because I failed on 1 of the reps.

Although I did it in more time and more sets, I'm satisfied because this time I did it as Rx'd.

Five rounds for time of:
3 Weighted Pull-ups, 20 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Tore calluses from my hands--ouch!
m/63/196

Oops!
Forgot the time--9:44

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

completed 3 & 5. The following are the results for the 7 kipping pull-ups: 5, 0, 2, 1, 1, 0 xxxx (x=Regular pullups to burnout).

First time at this one. Obviously my pull up strength needs improvement.

40 lb weighted 3,3,3,2,1,1,1,1,1,1
strict 5,5,5,5,5,5,5,5,5,5
kipping 0,0,0,1,1,3,3,3,3,3

duh, I forgot the time: 49.44

Didn't count sets, but after 2nd round, most were broken up (not kipping or strict).

21:33 Ouch. Hands were seconds (or reps) away from tearing.

I should have read #72 before doing this today!

Took nearly 2 hours to complete. I didn't do any weighted pu's, but did probably 60% kip to 40% reg and completed 150 pu's. Most were done 5 at a time, but the first several were 3 then 2.

Glad that today was supposed to be a rest day so I could catch up, and looking forward to Saturday's :)

m/24/140

as rx'd (44lb kettlebell)

19:29

M/33/192/6'

25# instead of 45#

10 rounds, 31 sets, 33:30

last time 7 rounds, 27 sets, 27:30

m27/183/85kg

as rx'd

28:09mins
24sets

no access to weights (dumbbells), so i did ten sets of pull ups as follows:

8,9,10,11,12,13,14,15,16,17

then went on a 4 mile jaunt on some rough terrian.

pretty much sucked!!

loved it.

Failure

m/23/6'/170lbs

as rx'd:

18 sets
26:55

The weight fell from between my feet on the second rep of 9th round and I didn't want to break the set so I just did a strict PU for it. Definitely glad I could finish this one though. I was really debating lowering the weight but I am glad I didn't.

I now see what you guys are talking about on the calluses. Didn't bust any, but definitely stressed them. I was like, "Why are my hands starting to hurt?" Then I started to remember some of the comments on here. Lol.

24 sets
26:33

Got the 1st 3 rounds unbroken, grip went away after that.

37:52 pr
50 sets pr

as rxed but did not kip so 10 rounds of 3 w 45lbs and 12 strict.

2.5 rounds

before i fell off the bar.

Gave up and went home.

SUB 10# pu

22:30
previous DNF

M/39/150

1.5 rounds with 25# DB. ugh
still feeling murph.

Switched this with 5x10 pull-up due to globogym being too packed for my crossfit needs. 33.05 minutes.

Time: 25:28.

No dumbells, so I subbed 53#KB. Form broke down quickly. Sets too numerous to count. Avulsed a big callus. Made it thru all 10 rounds though.

Couldn't do this one due to a strain ab muscle. Somehow, while goofing around with my rings (hanging upside down) in front of my kids, I strained the muscle(s) on the right side. Hurts like heck to do a pull up. Anyone else ever done this.

m/40/6'0"/192

27:48

1st 2 rounds with 25#, otherwise as rx'd...next 8 were ugly...many broken sets, but I got it done.

11:42

m/38/185

24:30 rxd no fouls

@ work, 13:58, 45# dumbell from hose strap off hips, up 5# on weighted pull-ups, PR by over 5 minutes

18:27 as RX'd, didn't count the rounds, it got ugly on the weighted pullups though on the order of singles.

Couldn't complete the first round without touching the floor. But I did the weight and repetitions for each type of pull-up in order--it was just ugly and several rest breaks--pull ups are still weak for me. 30:10 total

M/53/144/5'8"

Scaled 25lb unbroken
25lb unbroken
20lb unbroken
15lb unbroken
12lb,10lb,8lb,5lb,5lb,10lb all broken
Think I'll be looking for the X-acto knife later to do a little blister and callous modification......

m/34/165

As Rx'd 21:46 17 sets.

Don't know how many rounds
About 70 pullups regular, kipping, and assisted toward the end.
Around 40 dips

56 total sets
Didnt sub kipping pull ups like last time. Instead subbed 3 strict pull ups for the weighted pull ups.

Time: 26:46

strict pull ups are a weak point for me

28YOM
5'10''
190#

"Coach just humbled me."

Warm-up:
Patrol in full kit all day, IED strike, back home, drop kit, run to gym, do WOD before AAR.

WOD as Rx'd:

13:58 Somewhere around 30 sets.

Strict pull-ups were a bitch. Too used to kipping now. Good way to change it up in the future.

18:30
32 sets

20:13
55lbs DB
first 3 sets unbroken

24:58 only 6 rounds shoulder started to hurt
1-2,2-2,3-3,4-3,5-4,6-4

That was great.
20 kg db for first 3 sets 17.5 for the next 3, 15 kgs for two sets and then 12.0 kgs then 9.5 kgs.
I have't been able to kip properly on my chin up tower yet due to me being 6'3" and smacking my knees on a cross br so I just did 7 strict pull ups. Had to do quite a few jumps pull ups towards then end!

Still had to stop weighted after 6 rounds (just couldn't pull myself up). Although, I was able to cut down the time from 35 min to 23 min. Probably took about 30 sets, though.

love kipping pullups but this workout was hard. Finished in 22min with about 25 sets. so what exactly are butterfly pullups? anyone?

subbed 35 lb weight after first two rounds.
Time: 22:37

25/m/5'11"/201
27:53 40 sets weighted pu w/ 47# sandbag

10 sets of 5 ring pullups
16:50

18 sets, 21:30

Run 800 meters
75 pull ups
125 push ups
275 spuats
Run 800 meters
time- 24:18

M/39/5'6"/183

Misread the instructions... or didn't understand them anyway.

Rnd Weight Full Strict Kip
1 45# 3 5 7
2 45# 3 5 7
3 45# 3 5 4
4 45# 3 5 2
5 40# 3 5 0
6 35# 2 3 0
7 25# 3 5 5
8 20# 3 5 4
9 15# 3 4 0
10 5# 3 5 3
________________________
29 47 32 = 108
Time: 28:38

Next time, I'll complete the rounds. :(

37:40 and about 40 sets I quit counting after a while. How the hell do you hold that dumbbell with your feet without dropping it?

a little disgusted with myself. not using murph as an excuse but totally wiped out. 2500 meters in the morning.
used 25lb instead of 45lb,
1/2sets
2/3sets
3/5sets
4/5sets
5/6sets
6/5sets
7/5sets
8/5sets
complete failure after rnd 8, as i said, disgusted.

rx'd
16.58
33 sets

19/03/09
M/33/181/76
17:52
20 sets

21/m/185/5'9"

as rx'd

26:43

39 sets

better next time

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

27:12/31 sets
------------------------------------
Compare to 090108

31:00/34 sets

m/24/6.1/195

not rx'd. same pattern, different rep schedule

2 45#, 4 strict, 6 kipping

28:54, 18 sets

Considering my 1RM for a weighted pullup is 10#, and my max consecutive deadhang pullups is 5, I figured I better come up with a scaled version...

3 deadhang
5 kipping
7 jumping

30:16, 42 sets

Since my feet go to ground every time for a jumping pullup, I only counted an additional set if I took extra rest time between reps of the jumping pullups, not every time my feet went to ground.

A typical round went like this:
Set 1: 1 deadhang
Set 2: 1 deadhang
Set 3: 1 deadhang + 5 kipping
Set 4: 7 jumping

There was no way to transition straight into the jumping pullups from kipping because I had to let go of the bar to set up my mat for the jumping (tried leaving it in place and I kicked it during kipping). Perhaps if I had a partner who could have slid it into place for me...who knows?

Next time, need to scale up a bit...maybe just add 5#?

DNF

Way too tired.

Did 6 PUs with 40lb weight.

@thegym

6rounds weighted
4rounds w/ 8strict x 7kips
performed leisurely (took about an hour)

As Rx'd

32:03

34 sets

sub 25#

completed 6 rounds

did not time

Scaled weighted pull-ups to 10#DB. All weighted pull-ups were with a kip.
7 sets at 27:01

Finished the last 3 sets all broken up at 38:15.

subbed 150 for time, ripped hands up at 120 - 13:32

oops - posted results of this WOD over on the comments for the dl/run march 21st WOD. musta been super tired.

feelin bad bout this one. dropped the weight from 45 to 25lb
rnd1/2sets
2/3
3/5
4/5
5/6
6/5
7/5
8/5
complete failure after rnd 8 nothin left for 9 and 10. all in bout 25mins

Done 3/24

25# weight belt.

5 RFT

13:16

I'm a dummy. I did 7 rounds in 30 minutes of:

3 kipping, 5 weighted(10 pounds), 7 strict

30:45 / 53 sets

Subbed:

chin ups for weighted and strict pull ups
weight;
45
35
25
25
25
25
25
25
20
20

m/28/170

as rx'd 3 rds
scaled down to 25lb did 1 rd. dropped the weight did 1/2 a rd. no powder left in the guns.i quit.
did this wod the day after murph. everything hurts

Weighed pull-ups smoked my strength. I was hurting on this one.
25 min and some change.
1st set used 45lb db
2nd&3rd used 30lb db
the rest used 25lb db

Broken sets almost the whole time. Brutal, just brutal.

First 2 sets, 16kg dumbbell
Sets 3-10, 8kg dumbbell

Sets: 43
Time: 42:04

47.02
1X 35 lb only
jump off
5X strict not in a row
7X kip not in a row
tough to get full extension, need practice

run 800 meters
75 pull-ups
125 push-ups
275 squats
run 800 meters
time- 27:32

run 800 meters
75 pulls ups (jumping)
125 pushups
275 squats
run 800 meters

time 28:37

27:20

22 sets

800 meter
75 pull-ups
125 push-ups
275 squats
800 meters
Results:21:43

As rx'd
22:04, 20 sets

First 2 sets unbroken.
PR by 4 minutes and 3 sets.

REALLY want to get this in 10 sets, 10 minutes.

did 5 rounds and was dead.

27:53

switched to a 35lb. weight after the first two rounds

OFF - Travel

used 25 lbs. 30:46 with 38 sets compares with 32:20 with 42 sets. Progress!

28/m/210/6'4

Time 24:24 50sets due to jumping assist strict pullups

Rounds 1-2 as rx'd
Rounds 3-4 30# db (jumping strict pu)
Rounds 5-6 20# db (jumping strict pu)
Rounds 7-10 10# db (jumping strict pu)

m/6'3/185/31

rds 1 - 6: Successful
rd 7 - 10: able to do the 3 weighted, then reverted to kipping 7.

Followed the workout with 4 rounds of 5 L pullups. I know its not the same, but it made me feel better.

28:18 - including the makeup rounds.

WOD
run 800 meters
75 pull ups
125 pushups
275 squats
run 800 meters

Ten rounds for time of:
2 Weighted Pull-ups, 15 pounds
4 Strict Pull-ups
6 Kipping Pull-ups

27:50, ~35 sets(lost count at the end)

grip:
chin up on weighted
mixed on strict
pull up on kipping

Compare to 090108 WOD:

Ten rounds for time of:
2 Weighted Pull-ups
3 Strict Pull-ups
5 Kipping Pull-ups

Weights:

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

30 sets. 40 min.

m/36/6'4"/97kg

Did not do - chopped up hands after 1st set

09.03.26
10 rounds
1 P KB for weight
9 complete as rx'd
10th: lost the KB after 2 pull up and came off the bar,then finished the balance.
No clock on it: IDone in a conga line w/ A shift 31 and Paul Peterson.\
My upper bod and even legs are torn up today.
This WOD was a tough one for sure.
Round 6 and beyond were a real struggle.

m/35/5'9/178

CFWU - 3. Reg 1st. 12 pushups 2nd. Reg 3rd. Superman. Burgener.
23:46
58 rounds this time. Keep dumbbell between calves so legs can stay bent at knees. Better chance of getting more than 1 WPU that way. Keep lower back & abs real tight to help.
WPU rounds:
-,3,2,3,3,3,3,3,3,3
1/8: 1,2,2,3,2,2,3,3,3,3
1/8: 48 total rounds in 24:52

30:01 - 28 rounds

subbed weighted pull-ups (7x1)

45, 50, 55, 60, 62.5, 65, 67.5

150 pull-ups
-some strict, most kipping
-boots and utes
12:41(PR)
14 sets

Completed all of the pullups in about 45 min.

Some strict some kip

28/m/185

as rx'd: 19:18, 32 sets

18:01

At 16:30 still had one round left and tried to just fight through it to get under 18. it didnt work.

18:01

33 yom 202 lbs

I hate this f'ing workout.

Did 4 rounds with 35 lbs dumbell. 12:20. Many many sets

WOD
run 800 meters
75 pull-ups
125 push-ups
275 squats
run 800 meters
results- 29:13

Taylor 8 rounds, 25 sets: 33:00
Ryan 9 rounds, 15 sets: 33:30
AL 10 rounds, 22 sets: 31:44

3 strict, 5 kipping, 7 jumping. Did it at 28's, bar is a little low and against wall, but those things helped.
27.50

Anyone who gets through this WOD as RX'd is an animal. Had to scale to 20lb dumbbell. did 30 rounds. Forgot to check the time for some reason.

M/36/150#/5'9"

As rx'd:
19:08
47 sets

DNF
Only six rounds with 15lbs.
Last time I only got five rounds.

Hands were the limiting factor -- this came too quick on the heels of another pullup heavy WOD for me. I think I can get all ten rounds in w/15lbs if I came at this fresh.

cfwu x 3 + pistols & hspu

6 rounds w 35 lbs 22 minutes. lots of sets.
9 minutes tabata jump rope

would have gone for 10 rounds had time not been a factor. down to singles on the weighted by round 3. kipping felt good.

1 Pull up / 3 jumping / 5 lat pulldowns
15:11

20 min of
Ring Pull Ups
did 3 reps with a 30 lb dumbell

Scaled to 25 lbs. Last set had to drop to 10lbs.
30:30 45 breaks.
Was tough one...I guess I found a weakness.

completed 3/23/09

17:56, 45 sets
went down to 30 lb weighted pull-ups at round 5-10

Subbed strict pullups for weighted pullups, gravitron level 5 for strict pullups, and gravitron level 10 for kipping pullups.

40 mins.

18 rounds

25:40

M/27/191

CFWU X's 3 (no pullups)

As Rx'd

26 sets 37 minutes

as rx'd

time = 18:36, 25 sets

Meyer- PR 41:42
in 24 sets

Stocker- 5 rds 15 pull ups/ 15 push ups
5 rounds 3 pull ups /ft
5 pull
7 jumping pulls- no time

CFWU X 1
wod
1st 9 rds completed w/out lettin go of bar last rd let go twice
rested about 2 mins in btwn rds
TOTAL 34:06

D
@home
had no weigh
8 strict
7 jumping

43:00

M/31/6'/174

18 sets. Forgot to time it.

at rx
10 x of 3 weighted 5 dead hang 7 kipping
time-23:32
sets-23

5 min rest then
150 reps of 45# thrusters in loo of "Karen" (no medicine ball)
time-13:13

2 x as rx'd 15 pounds
2 x 5 strict + 7 kipp
6 x 3 strict + 7 kipp

10x 10 reps pull-ups elastique mauve

10x 10 reps pull-ups elastique mauve

Ughhh I hat Kipping pull-ups.

But I did it all as rx'd.