My poor hands

Sweet lookin WOD!!!

again with the towel pullup subs?!?!? i need a rope.

I know the sub for the rope climb is towel pull-ups, but what is the conversion for towel pull-ups to feet?

so if i dont have a rope, i just do more L-pullups????

Alright, looking for a very very slow time tomorrow.

I agree with Brian P, I REALLY need to get access to a rope because without it, I'll be doing 21 L-Pull-ups, then 3x15 L-Towel-Pull-ups! ='O Oh well... Just means I'll be sorer than hell and, eventually, a bad ass at pull-ups! haha jk ... but seriously! ;) Best of luck all, and may the pain begin!

Oh dear....

No rope for me, Any suggestions? I usually sub in Towel Pull ups for rope climb so I am thinking maybe scaling this WOD so it looks like this:

3 rounds
21 L-Pull ups
21 Towel L-pull ups

Props to whoever put TOOL in the video!

I'm actually gonna hit up the crossfit football WOD tomorrow!

Comment #10

The official conversion for Towel Pull-ups per foot of rope climb is 1:1. So 15 Towel Pull-ups = 15 feet of rope climb

Someday my rich Uncle Sam will let me have time to go see the CF family & watch the games... Someday.

Get some, Go again!

Rainier, posting once for each round of torture is appropriate!

I'm insanely jealous of those of you who have 2 arms to do this WOD.

It's a L-fest DAMN!!! This will gonna hurt very very BAD...i absolutly love this wod

You've got to be f'in kidding me...

No rope....198 pull ups all together...and I suck at towel pull ups to begin with. I better get started now so i can post before tomorrow is over :\

Thanks #16, this one is gonna be a ton of fun, I guess this is what I get for throwin Josh in as a WOD on rest day, my hands are torn to shreds... Good luck everyone

That photo will be a poster in my both my girl's bedrooms.

kstar

Hot diggity dog!

Still over weight by about 15 lbs. wish me luck all.

I do love some Crossfit women....

And my hands will NOT be loving this WOD....

Can someone explain the reason for towel pullups, or better yet a good sub for them. Everytime I do towel PU I tear the towel in half. What about staggered ring pullups? Thoughts???

In honor of being a girl i'm doing that workout tomorrow!

I think i am going with the crossfit football WOD instead

Why, why, why are "L" Pullups always after the GHD situp WOD's?!

Will try to sub with "|" pullups maybe?

Ogar - you should smile when you're on camera

Our gym really needs a rope...

for the towel pull ups, which variation is everyone doing? like up switch down, up switch down switch, ect.

OMG!!! Trying to get to the games... took one look at the pic and didn't even see the WOD (now both are bringing me a little stress)! LADIES...CRAZY Strength! Hope to see you there!

Trying to get to the games...took one look at the pic...didn't even notice the WOD (now both are bringing me a little stress)! LADIES, CRAZY STRENGTH...hope to meet you in CA!

Ouchies!

this WOD is crazy. pain and overload.

I've been crossfitting for about 3 mos or so now, and I find it interesting how little running and bench pressing is rx'd versus how many WODs revolve around pull-ups. Does anyone care to shed some light on this? I'd be interested to know what others think.

any besides me really thinking about going with the CrossfitFootball WOD? My reasoning is that I would have to sub for the rope climbing, and I really hate subbing. Now, on the other hand, I can do the CrossfitFootball Strength Workout & WOD as rx'd...and they'd be brutal.

The real dilemma is that I've been doing the mainsite for 2-3 months now & have been getting great results...So, do I fix what's not broken? I just am trying to use the rope climbing (or lack thereof) as an excuse to try out for CrossfitFootball.

Any thoughts??????

I do know that my bench has gone up a lot since starting crossfit....despite the lack of prescribed bench days. I think my core is so much stronger and my body is so much more balanced that I can lift more weight now.

So this is going to be fun tomorrow, especially after GHD's yesterday. Ouch.

#30. Crossfit likes getting the chest work in via ring dips. Dips, push ups, muscle ups ... all of these can provide killer chest work, and i guess theoretically form more valuable muscle.

Ive been predicting a 5 or 10k run for a week or so now, its coming ....

Ischuros- Smiling is for suckers!

29 minutes even.
Subbed 45 regular kipping pullups for 3 rope climbs (broken into sets of 3)

S'more

Dude I love your english. Curse you're times though, you're a machine!

Is that picture taken at a Costco?

I've been on the Paleo Diet for the last 4.5 years,about 4 years ago I came up with a shake,check out on youtube "the paleo shake"

http://www.youtube.com/watch?v=DRiQ7BX91qs

Dear Lauren,
Since last Tuesday's WOD my abs feel like I was sucker punched in the gut by Mike Tyson.
I was just so happy to see todays WOD so I can feel that same feeling even more.
Thanks again, have a nice day,
Eric

so i used to think that the towel pullup sub for rope climbs was ridiculous b/c i thought that the towel pullups were harder...until i did rope climbs for the first time a few weeks ago in the wod with the 155#cleans/legless r.c.'s. WOW. i got to where i couldnt make it to the top of the rope, even using my legs. this wod should be brutal tomorrow. i dont know if i will do this one b/c i dont have a rope. i may save it for when i do a dropin at the nearest affiliate. i may do the cf football wod tomorrow or one of the wods listed for the australasia qualifier.

Hey everyone, check out OPT's comment (#23) on Sunday November 6th, concerning this WOD.

Sunday, November 6th, 2005 that is...
(just click on "compare to 051106" on todays page)

so excited to hear tool in this video! great choice!

(the wod, however, is gonna be nasty)

Hey Tommy thank you very much bro...i'm a diper change machine...big hugs bro

Bad english??? Yes we can

At first I was really surprised that everyone thought 3 rope climbs were so difficult. Then re-read the workout description. Good god!

I'm only 2 weeks into doing the WOD's and this one is going to wreck me! Do the pull-ups and towel ups need to be consecutive? Coz I can see myself dropping off the bar by the last round!!!!

right more of my hoem made cfsb

3-3-3-3-2 weighted dips got up to 30kgs

then 10 minute Nicole on tready.
1:31 20 pullups PR
1;44 10
1:57 9
1:12 about 250m beofre clock ran out

as you can see the wheels began to fall off after round one..lol

S'more

rock on. you can ave the dipers though

Captain Crunch

did you get my post the other day? about cfsb

ADVICE:

If you are as sore as I am from the 150 GHD Sit-ups, you are crazy to do this WOD as Rx'ed. I would scale to strict pull-ups and legless rope climbs.

.....ahhhh did we do something wrong? what the hell is this?

No, really I need to figure something else out for this WOD. I've been mulling it over for the last hour or so since I saw the new WOD post. Maybe it's time to try Crossfit football.

On a related point...I've been crossfitting for about 3 mos or so now, and I find it interesting how little running and bench pressing is rx'd versus how many WODs revolve around pull-ups.

Does anyone care to shed some light on this? I'd be interested to know what others think.

Great photo. Women who look that good and can do that kind of work bring a tear to my old eyes.

F/1.58m/62kg

My weight is going UP at a rate of knots doing crossfit, my third week and looking more toned already!
Holiday in five weeks - must get a lean mean fight machine by then? Possible??

I love the Crossfit Football! I've actually been doing my crossfitting like this for a couple of years. I would always do a strength/power exercise or two, then a modified WOD of my choice. I'm looking forward to strictly following the site instead of doing my own thing and now getting my workouts from the best of the best. What a super addition to the Crossfit service!

15:40.

Sub'd towel pull ups for Rope climb. Felt REALLY good doing these. Abs never hurt. It was only arms that I struggled with. I guess my daily warm up L pull ups and GHD's are starting to pay off.

we need crossfit basketball

if there is anything like that

email me swisstruth35@hotmail.com

Herm s i hear you. still going to have a crack though. fingers haven't healed properly from the last rope climbs but anyhoo get stuck in

my performance was complete toilet.
CFE

WU 9:00
3rnds for Time: Jumping PU & Pushups (12,9,6)
2:49
Indoor Bike ride: 20 min
Total kCal 258

Jolie is the bomb!

15:26

my L's were a bit out of shape. fingers are almost skinless again but hey it will grow back. abs were sore but bearable. can only improve on this

15:43

Hey #30 Trust the Process....I was way overweight and slow when I sttarted Crossfit hadn't run a 1.5mile under 18 minutes in years. I ran it under 15 minutes on an 85 degree day and tried some benches for giggles and poops and can now bench over 100lbs I don't know how it works but it does, my friends keep asking me about it so I keep doing it. Can't wait till I can attend a fundamentals course so I can improve even more. LOVE IT.....the only thing I can stick with and love looking for the surprise that will be posted each day thanks Crossfit!
F/185/5'7"/31

While I really DO want to work on my Pull ups, this is not the WOD for that. I am still sore from GHSUs, so I think I will hit GFCM early this evening for their WOD:

5 rounds for time of:

10 hang power cleans, 95#/65#
20 wall ball shots, 20#/14#

Anybody else with sore abbies, wanna do this wit me? I'll do as RX'ed (yay)I've never done wallball, have always subbed thrusters, so this should be interesting, to say the least. Gregg, I will do my best to curb the potty mouth :)

s'more- diaper changes..they just get bigger and bigger.. boy I am SO glad I'm done with that
Herm- frontal hugs...as opposed to you n jakers n playoff beard's manly "side hugs"...I'm very affectionate, and of course you can get in on that LOL beaucoup frontal hugs at the Playoff Beard Party Bus
Playoff Beard- thanks for kicking me in butt bout Games, yes Eric & I need to start looking for place to stay
CynthiaJ- is your house gonna be too crowded for 2 CFers?
Cookie & in8girl-maybe I started crossFitting to meet YOU TWO. Thank you so much for being there. What wonderful women! Cookie when I meet you in July, I'm gonna cry. Then jump up and down like a pogo :)

When I was a toddler my infant sis Grace died and I grew up always wondering what it would have been like with a sister close in age to me, to help with advice- boys, clothing, make up-and spend time with; my other sisters are six years older and younger. I spent so much time with 3 brothers, closer in age to me, doin' lots of BOY stuff- them putting me in headlocks, watching WWF wrestling and playing out the matches, playing Evel Knievel (which consisting of them jumping over ME from homemade ramps) watching & copying them do Bill Pearl and Lee Haney's workouts. Now I feel like I have that sis.. times two.

Jared I am game with you today, I am shot from all the pull ups, where I love the coaches enthusiasm I just cant do it lol... so instead its 7 rounds of pure hell for me...

Good luck guys and I'll expect some killer times posted!

Yea, this work out is pure 'suck' the CFF is atleast 'suck' and fun haha. I am gonna sub the 6 pullups their with 6 L-Pull ups to get a small taste of this WOD.

ROOKIE...WTF...you're supposed to be TAPERING for the Qualifiers this weekend! REST!!!

Pony, I would LOVE a front hug with you... but use Cookie for a Kleenex ;)

Bird, give it HELL today!

So yeah, I know it sucks to do the WOD as rx'd, especially with a towel instead of rope, but I KNOW there's a reason WHY they would have us do it 2 days after 150 GHD situps! I'd suggest for those with raw hands to wear gloves, then those who have sore abs to make sure to stretch them, warm them up a little before hand, and THEN try to tackle the WOD. I already know that, doing 195 some-odd L-Pullups, be they off a bar or on a towel, I'm going to have a really bad time, but hey! It's something to improve on... ;) Good luck everyone!

3 rounds of
21 l pull ups
30 towel l pull ups
38 mins
my grip was the limiting factor and i didnt really push myself. not a great combination for a good time...

I have sub'd roap climbs with rings hung unevenly. I hang one ring about 12-18 inches higher than the other. I then alternate, 3-4 PU's with left arm high and then 3-4 PU's with right arm high. It is as close as I can come to simulating a roap climb.

Bike 10 min

1 min walking, Ran 9 min on, 1 min walking, Ran 9 min on. Completed 1.5 miles in 13:34. total time 20 min 2.3 miles covered.

3x10 135# straight leg DLs'.

Streching.

#39 MikeB

no not at costco but that would be funny. its a rogue fitness. they sell equipment to crossfit gyms.

Ouch, this is gonna hurt

@ # 70

Right on man, hitting this after work

3 2 1 .... GO

Resting Today...may try this tomorrow, or Saturday!

Another great video. I want to run through that workout and see what my time would be. It looks like a great workout. Those girls rock!

Pull-ups.....cool, rope climb....cool....L part of the equation.....not cool! My abs are still sore from the glute-ham situps!

Im just beginning and trying to get in awesome shape. When I returned from Iraq in 2005 and I was in ok shape at about 205lbs then I hit the Globo Gym hard doing traditional chest days, back days etc and lots of cardio. Results were ok. Got to 185 and ok muscle definition nothing to write about. I got married fat and happy while still being in the National Guard and at about 220lbs I thought I was a good idea to get back into shape. Did the traditional Globo again but wasnt to enthusiastic about it. Then someone imparted some knowledge on to be about Crossfit. I did it off and on for the first part of March because of other obligations but now Im in full swing getting ready for Air Assault School at the end of the month. I love the suck that Crossfit puts you through. I feel confident that I have no problem being a dope on a rope at the end of the month with all the pull ups and rope climbs(even though I havent climbed a rope Im doing towels and plan on buying a rope soon)...which I realized how horrible I am at seeing everyone elses times.

Im definitely paying for doing a 6 mile road march with a 60lb pack at a 14min pace on a rest day...shame on me.

The community on here is great!!Keep up the great work!

11:16 subbed with towel pullups and N pullups

Kudos to everyone who is able to do that...
Subbed 15 L pullups, 10 towel pull ups - 18 min.

5:49/4:42/4:10 = 14:42
rd 1 sub towel pu's for L rope climb
rd2+3 sub kipping pu's and jumping towel pu's

Crappy!

F/34/120#
Still TDY...hate not having dedicated CF facility nearby. Gym here doesn't even have a regular pull-up bar, so no towel pulls either!

Sub'd Gravitron 55# assist for L-PUs
Sub'd Seated Row 100# for Rope Climb.

9:44

Very practical question before this WOD guys. I can't do L-sits, so I'll do knees tucked to chest. I don't have a rope, so I'll use a towel. Got that - Question is - I honestly don't see myself doing this WOD in less than almost 1 hour. I have an incredible drive and persistence, but if it takes me this long should I be scaling? Should I do all strict pullups or should I kip. Should I do some pullups and sub in another exercise. Any help is greatly appreciated.
M/135/5'9"/25 yr/old

madness!!!!!!!!!!!!!

had to sub reg towel pullups for L-rope climbs. the L-PU were not the best, my abs still hurt from tues. 21:13
then did the CFF main WOD

7 rounds for time of:
155# push jerks, 3 reps
pullups, 6 reps
20" box jumps, 9 reps

Subbed 135# for jerks, shouldnt have scaled down.
7:23

subd 15 towel pus
Can't hold the L in L-pus
15:38

Subbed 15 towel pull-ups for each rope climb (45 each round, 135 total)

15:24

m/5'3"/160/29

subbed towel pullups 45 per round

19:43

L pulls varied toward h and I pullus now and then. I still HATE towel pullups. stupid. Upper body is tired, hands are tired and trashed. Last few reps on each round got ugly.

Rookie--killer time man. I was trying to catch you, but not this time. good luck at qualifiers dude, tear it up.

eric gohl--get some on this one dude! let the punishment commence!

herm, onefastbird, s'more, lil pony, cookie and all enjoy this craziness!

Where can I find a description of Crossfit football?
Thx

I love Jolie. Go get 'em, grrrrl!

bw 165

subbed dead hang pullups for l-pullups
rope climbs assisted

11:20

15:28

3x
15 L pull-ups
30 jumps to one-armed hangs on pull-up bar (alternating arms)

L pull-ups become tuck pull-ups became jumping tuck pull-ups at various points in each round. From previous experience with rings and jumping on benches, I knew that towel pull-ups would not go over well with the management, so I came up with this admittedly easier sub. The pull-up bar is quite high (8.5-9'?) so the jump to hang was non-trivial.

Post:

DL practice
10 x 60 kg
5 x 80 kg
3 x 100 kg

Jackie

7:10

OK...I have a problem...my right forearm is still not healed up enough to do very many pullups. When I try, I just make the healing process take longer (right supernator muscle strain/pull).

There's a ton of other workouts I can select, but there are so MANY choices, I just get overwhelmed...SO...

If my goal is to work the same effort and muscles, should I try to sub the exercise and keep the reps? Choose another upper body exercise? Take a rest day and go for a long run?

Ideas?

20:00

My gym doesn't have a rope.
I don't know how to do an assisted L-sit
I STILL can't kip.
My max deadhangs are about 10 (for one round).

I got up, ate breakfast, checked the WOD & went back to bed - overslept & was late for work.

Maybe I'll try to do something else tonight...

Cannot do all the pull-ups straight up. Is is better to get the numbers with support (weight supported by friend, band, machine) or go until failure with negatives.

16:30

L-PUs as rx'd
did towel PUs with feet on platform

BW 172

10:04 as rx'd

Scaled to 3 rounds of:
21 L Pull-ups
15 Towel L Pull-ups

First round completed with L. Remaining rounds chair sit.
21:54
Not feelin' it today.

AWESOME! Anybody see the video on the journal of the women that has what it takes to beat Dave Castro? Think of that when you're suck'n through this WOD.

L-Pull ups are getting better but I'm still no Stud and the L-Rope climbs weren't possible...yet.

First 3 1/2 ascents were w/o legs; the rest with.

17:43

hi everyone...

ive signed up for the nutrition cert for jacksonville, fl and recently there have been more certs closer to my area. if anyone would like to buy my cert spot for jacksonville, fl....please email me and we will see if something can be arranged. thanks in anyway!

31/M/190

Didn't do it, we don't have a rope at my station so I did Helen instead.

3 Rounds of:
400M Run
55# Dumbbell Swings - 21 reps
12 Pullups

10:34 - 2 seconds better than last time.

john

as rx'd:

18:00

I was just wondering why is crossfit football on the main page but crossfit endurance is not. Any ideas as to why?

by the way, I'd love to see a WOD Demo video of this one. Anyone with me?

17:52

Ouch - I am still blown up from "Nicole", and the barbell certification.

Subbed towel l-pull-ups for 2 rounds and then my husband came out and attached the new rope - its only at 10 ft. So I did 5 ascents instead of 3.

QUESTION FOR AN EXPERIENCED CROSSFITTER:

Is it better to position my palms facing toward me or away from me for the L-pull ups? I can't tell which way the guy in the wmv has his positioned. Thanks.

25/m/5'11"

18:18 as rx'd.

14.30
office gym using pull down rope and bar. wu-20 min aerobic lvl 15, end with yoga

M/50/5'11"/174

sub'ed:
3 rounds
21 L pull-ups
21 Rope pull-ups

26:47

abs are still very sore from the workout two days ago.

Check my comment, that was absolutely far from rx'd, I didn't see where it said L Rope climb, I did rope climb with legs.

did crossfit football wod today as rx'ed in 16:40
it was a sweet work out... 3 155 jerk 6 pull ups 9 box jumps 7 rounds.

Had to do towel pull-ups....135 L-Sit Towel Pull-Ups...FML this blew. I woulda killed for dead-hang.

21:55

18:15
sub: strict pull-up, 45x bodyrow

f/27/145

3 rounds
21 Negative L pull-ups (I'm a wimp)
30 towel pull-ups

12:33

did the west coast already have their regional qualifier???

#114 jshep

Did you do the strength workout 3x5 Bench and Squat also with the Crossfit football WOD?

Bwt: 140

As Rx'd... a whimpy one though, resting on rope climbs with feet and probably some lame l sits in there too. Is that still rx'd, i can't type

16:24

So this workout crushed me. My L pull-up turned into a knee raise pull up. Tried to sub the rope climb with the towel pull-up, but couldnt get up so just turned it into kipping pull-ups. Anyne got any ideas on how to get stronger in the pull-up department. Im sure "Do more pull-ups" is the answer, but is there any routine that will help? my 1 set max on pull-ups is only about 10.

I'm out of commission for a few days... due to a PILONIDAL CYST. Agony has been a constant companion for a few days, but the best part of this whole ordeal was when the nurse took my heart rate and blood pressure before the doc cut out the cyst... she saw my BP 95/56 and my heart rate at 50 bpm and said "oh my word, are you an athlete?" And I said "Not for Delaware, I just work out pretty hard."

Hung my rope off the second floor of my office building. Subbed regular rope climbs.

32:30

Sq 225x5-275x5-295x5
WOD 14:11 rope climbs assisted. Why is it always raining when coach says climb?
pistols 3x5

m/31/5'9"/169

made a mistake and did 21 15 9 L pull ups on the clock. had to do pull downs instead of rope climbs.

20.36

went back and did 17 L pull ups after the fact!!

Mr.Speal you are a monster....insane strong dimentionaly way out of my strenght posibilities....you are awesome

Oops, apparently I didn't do this as rx'd. I didn't see that it was L-Rope Climbs and I made a mistake and did regular rope climbs. So my time on commment #100 was not as rx'd

m/44/175

no rope and making up tuesdays WO so combined into

3 rds

30 GHSU
25 back ext
21 L-pu

11:06

Warmup: 3 rounds; 400m (treadmill, 8.5), incline situps x15

WOD:
Tabata pushups (9 rds; 20sec work, 10sec rest)

20, 12, 9, 9, 5, 4, 3, 6, 10

3x1 min planks

20:51

not as RX'd, rope clims quickly went to legless, then with legs. pull-ups were Ls

No rope, subbed 21 Knee to Elbows. I need to work on my l-sit that's for sure. 17:14.

Pack:
Three rounds for time of:
15 Tuck sit Pull-ups
30 towel pull-ups

20:16

Those towel pull-ups make the tuck sit pull-ups seem easy!

Tried LPU, managed 5 with good for, 5 with ridiculous-looking-bent-ass-knees.

4 rounds

10 PU / 30 Incline push up
10 PU / 30 Incline push up
10 PU / 30 Incline push up
10 PU / 30 Incline push up

14:41

hey there,

I dont have a rope at my gym so I did towel pull ups instead...

I think i am confused...
I did:

3 sets of
21 L-PUs
15 Towel PUs

Is that correct? or was I supposed to do 45 Towel PU's for each set??

Sorry I am new.

Question: Are people actually climbing 15ft (arms stretched out are 15ft lower than the top of the rope, which would be about a 22-24ft rope) or do people climb a 15ft rope, so only about 7-8ft of actual climbing? In the rope climbing vids when the people jump for the rope it doesn't look like they are actually climbing a full 15ft?

got half way done on the second set and stoped way to boring and slow!!! instead did crossfit football WOD, was great

#109--I do my regular (kipping) crossfit pullups palms away, but when I do stricts or Ls I do palms toward me simply becuase my Agency PT test is strict (deadhang) pull-ups with palms toward.

The Crossfit position on the hand position is that is desen't matter in the quantity of pull-up we're doing in our workouts. "Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up"

#121--Ls are super hard until you have a really good core strength and grip. A good way to build up your max number of Ls is to include them in your warmup if you can...Just do 5 Ls and 5 deadhangs pullups when warming up. When you lose the L shape, try to keep your knees tucked and do some like that.

LOL, not even close to Rx!

3 sets of 21 L-pull ups, not for time because I'm a weak @$$. I'm still sore as a prison punk's @$$ from the GHD, and I don't have a rope (even if I did, I couldn't climb it in an L-sit once let alone 9 times). Also said screw the towel pull ups for a sub! Just a total blow off day.

Finished with a 5K row 20:15(pr)and some good stretching.

f/41/115

3 rounds of:
21 knees to elbows
3 regular ropes climbs

17:15

L pull-ups still suck. My grip is shot, but I was happy to finish all ascents!

as rx'd
25:10 ouch!

WOD:10-1
bench- 85lbs
deadlift- 135lbs
KB Swings- 26lbs
Time: 12:23

Affilitate WOD. Form was really good today on all lifts. I was struggling by the time I hit the last 3 rounds.

#66 - Pony - gurl.... it will be a 2-chick pogo fest in July!! :) Can't wait to see you!! Plus Herm says I get a high-shrilly voice when i get excited! We were definitely separated at birth :)

15:08 Subbed 1.5 Pood Kettlebell swings for L - Rope climb. Took much debating whether to do the regular WOD or the CFFB WOD.

I think the CFFB site is outstanding but it was a bit of a mind F*CK last night. My abs are blown out and I don't have a rope so I came very close to doing the CFFB WOD.

Game time decision was to stay true to the WOD, I am bying a rope that hangs from a Pull - Up bar. If anyone else is interested. oldtimestrongman.com they will also cut the rope to the length of your choice.

Did the rope climbs sitting on the floor infront of the pulldown machine @ 100# with the rope:
22:14

Did rope climbs with rope & pulldown machine @ 100# while sitting on the floor:
22:14

M/43/185/5'9"
3 rounds
21 L pull ups
45 towel pull ups
20:50

M/25/135/5'11"

35:46
3 rounds of
21 L-pull-ups
45 L-towel pull-ups

In reference to the pic... talk about more bars in more places with Cingular, lol

25/m/165

wasn't too sure about how much of this wod i could complete, and then after reading OPTs comment from last time when he said he couldnt even finish the first round, i decided that i would do a different wod. i did a version of one of the australasia qualifier wods from the games website.

21-15-9 of:
Burpees
Pull ups
400m run (no rower so i ran instead)

Time - 9:05

My abs were burning bad enough to make me puke. they are still very sore from the ghd's a couple days ago. Awesome wod though, loved it.

30/m/198

19:23
lots of cheating on this one...
kipping L pull-ups
rope climbs using legs. lots of legs.

finally used a rope this time around.. tied it up to a tree out in front of the house. climbed as far to 15ft as possible each time. gotta work on those.

if they didn't already, neighbors definitely think I'm a weirdo after that little "exhibition." cable guy working next door got a kick out of it, that's for sure.

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents(climbs were with feel)

Warm up was
30 situps with 40 lbs
30 back ext 30lbs
60 air squats
30 ring dips

Time was 18:32

3 ''L'' pullups on first round in a row, then a couple of doubles
most were singhe

Rope climb with feet.

cool down wasd 3 round of 10 with 30lbs vest
kip pullups (just short of C2B, not for the lack of trying)
pushups

L-sits in pairs and singles, mostly. pulled in 220lb sled for rope climbs. 18:04

39:00

SUB 1x tpu

19:59

M/39/150

43yom / 147

18:43 - only sub was no-leg rope ascents instead of L-hold ascents. I just could not maintain the L while trying to climb. Hats off to those that can do this.

L pull-ups on rings to get full range of motion.

This after doing "GI Jane" yesterday to rings - ouch!

29/m185

21:53

Subbed 10' rope climb in L-sit, butt on floor to touch of rafter. First time on a rope - easier than I thought; actually, the L-PUs were the toughest part, with too many singles.

3 rounds for time of:
21 Chest-To-Bar Pull-ups
21 Knees-To-Elbows

14:36

All CTB pull-ups and KTEs were legit!!!

Cannot do L pull-ups or rope climbs for the CF.com WOD, so did heavy assisted 1-arm pull-ups instead, on the Gravitron:

BW = 195 today

BW-112# assist/5 reps
BW-100/5
BW-88/5
BW-76/5
BW-64/3
BW-52/3
BW-40/1
BW-34/1 (Right arm PR)
BW-52/2
BW-64/3
BW-76/5 x3 sets

I was finally able to complete 7 L at one time, and completed the rope dealy

time : 14:28

3 rounds
21 L pullups
45 L see-saw towel pullups

19:45

Just did situp/back extension workout yesterday, midline is dead!

Did a bit of substituting today, because I'm weak and need to keep punishing myself until that's no longer the case.

3 rounds of:
21 burpees
12 rope climbs from sitting to standing and back

25:15

Followed by 3 L-sits with knees bent for max time (didn't actually time these).

41/m/176cm/72kg

3 rounds
21 L-pull-ups (not pretty!)
15 ft. pole-climb, legless, 3 ascents

14:57

Is anyone else ready to stash this WOD away for another 3 1/2 years or what? I'm not seeing many as Rx'd....just a thought.

20:30

Strict L- Pull-Ups
Regular Rope Climbs

20:30

I wasn't in the zone today and worked without music

m/35/216/5'11

CF Football WOD
7 Rds.
3 Push Jerks @ 155#
6 Pullups
9 Box Jumps 20"

11:42

I am glad that CF football exists. My determining factors to prefer this routine were less pullups...been doubling workouts and my lats are killing me(pullups on both Mon & Tue) and the straw that broke the camel's back was my abs are still sore from doing the WOD with the GHDSU. I did that on Monday.

I tried to do an L-Pull up. My body wasn't firing off. I could either do a pull up OR assume the L position...not both at once. Hence the CF Football WOD.

ROM's
Intervals
3x 1200m :05 ea. w/:02::30 rest between

WOD
:27::21

Stopped my watch a few times while I was talking to another guy in the Pipeline, so my time really is not accurate. Subbed sitting L-PU's w/a piece of line hanging off the Smith machine bar for L-Rope climbes (45ea rd). Worked out pretty good.

Get some, Go again!

Very practical question before this WOD guys. I can't do L-sits, so I'll do knees tucked to chest. I don't have a rope, so I'll use a towel. Got that - Question is - I honestly don't see myself doing this WOD in less than almost 1 hour. I have an incredible drive and persistence, but if it takes me this long should I be scaling? Should I do all strict pullups or should I kip. Should I do some pullups and sub in another exercise. Any help is greatly appreciated.

scaled a bit since we don't have a 15' rope climb:

21 L pullups
4 L-sit rope climbs from seated to 9'6" (the top of the pullup bars)

for 3 rounds

17:18. Could have gone a bit faster on the rope climbs - they're feeling better than they used to. I wish I had a better place to climb!

2 rounds of 10 L pull-ups and 3 rope climbs in the rain -- 10:00

m/35/5'8/151

15:25 I did all the L pull ups and 3 legless rope climbs. I'm still torn up from Nicole also!!

m/48/5'7/170#

3/Rounds
21 L pull ups
15 Towel L pull ups

9:54
Need to clean up form on towel pullups

4 rounds:
21 KBS, 35#
15 BJ, 24”
12 C&J, 85#
= 28:26

Should have used 75# to C&J, went faster/more metcon, and did 5 rounds. Next time! Spent most time on C&J and this just after a heavy wt, high rep C&J. Thinking I want some DL’s sat ;) OR…a favor, as many reps of OHS in 20 min…hmmm…

Strong Lil Pony- glad you got email and hope you are having a super day! *smile* yes, it is like having more sisters. All my CF sisters 

Have a good day all!

Erin

As Rx'd

20:15

My grip is shot. Can't wait for tomorrow!

21/m/5'9"/185

As Rx'd

25:07

I subbed N rope climbs instead of L's after the first round

F/135/5'6"
Not able to do pullups yet so I subbed out with:
Hanging Leg Lifts and Single Arm Pulldowns - Time 5 Minutes. Not sure if these were good equivalents.

#137, Stryder--Much appreciated. I mixed it up with a few variations.

very sore from GHD so instead:
BS 315x3x3
275x3x2

F/37/122
Did a diff wod today because my abs are still killing me from the GHDs on Tues. Did a shortened version of a wod I saw on an affiliate site:
10 rds:
3 muscle ups
3 snatches
3 c & j
row 250m
did only 6 rds
only had one bar so had to share for snatch/c&j; used 65#. m.u. were jumping, with rings sl higher than head. Good wod! Will do the whole 10 rds sometime and with a heavier c & j!

Still smoked from previous stuff. No excuse, but hey, what can I say.

No Rope or towel around

21 X Pull ups (NO L)
45 X Dips (Strict)
3 Rounds

17:39

30 yom, 185 lbs

19:34 subbed 15 pullups for each ascent

10:48

3 rounds
21 L-sits
21 pullups
3 165lbs (BW) seated pulls

3 sets clean pulls 105lbs
3 sets front step ups 60lbs

33 yom 220 bwt
did crossfit football wod
7 rds of:
3 155lb push jerk
6 pull-ups
9 24" box jumps

time: 6:51

Subbed 15 L towel pullups:
17:45

Warm up: 45 mins P90X Yoga

Almost as rx'd:
3 RFT:
21 L Pull ups
45 strict L towel pull ups using the triceps extension rope

Time: 22:46
When it came time for form to suffer, I opted to let the ROM on the pull ups decrease first, holding the L just seemed more important. Also learning to kip in an L position was just an added challenge I was proud to rise to, really forces you to have active shoulders and I think that's my weak point with the regular kip.

Good times!

3 rounds:
21 L pull ups
15 towel pull ups
hold L sit for 1 minute

20:48 Does anyone else find it impossible to hold onto the towel for more than a few reps?

Did the Journal video WOD

4 HSPU (2 abmats)
8 chest to bar pu
12 DL, 135#
16 box jumps, 20"

9:30

Entirely too much fun for something so painful.

"flithyyy fortyyy" eww :(
<>box jumps
<> push press. (curl bar + 5 on each side)
<>db swings. 35 pounds
<>jumping pull-ups
<>lounges.
<>knees to elbows
<>burpees

time: 15:36

Filthy Forties
box jumps
shoulder press
db swings
jumpin pullups
walkin lunges
jumpin jacks
knees to elbows
burpees
Results:13:10

25/m/5'11"/177
If Speal said he had a little trouble, you know I had a lot
Abs sucked bad.
2rds L-PU and just straight towel PU
18:12
Also to RunningStrong I have done the ring sub for rope climbs with one hand on top of ring and other on bottom. It works fairly well.

38m/6/183

as rx'd

17:00

16:56, 21 L-towel-pull-ups sub'd for the rope climb.

Very tough.

Great moogly googly where do I start. From the begining:
-Not Rx: 28:55 (sub'd towel pullups for rope)
-weak grip strength
-lost ability to have an L shape during towel pulls mid-way thru second round
-hip flexors and entire abdomen still feelin' it from the other day
-Great Workout

m/31/165

no rope, subbed L towel pulls

12.15

M/36/67/246

BrandX Buttercup. I suck at pull-ups.
For Time - 15:20
12xAssisted Pull-up
:30 Tuck Sit (on dip bars)
12xAssisted close grip(hands facing) pull-ups.
:30 L-sit (arms supported on pads)
9xAssisted pull-ups
:30 Tuck sit
9xAssisted Close grip pull-ups
:30 L-sit
6xAssisted pull-ups
:30 Tuck sit
6xClose-grip assisted pull-ups
:30 L-sit.

CFE
6 mins warm-up run.
40:20 sprint intervals x 5
9 mins run.

13:15
only fell off the rope once

3 rounds of:

21 95lb thrusters
30 jumping pullups

9:50

20:26

3rds
21 L pull-ups
45 L towel pull-ups
L holds need work, very sloppy towards the end

Chair sit pull-ups and regular towel pull ups
~30 minutes

subbed 21 towel pull ups for rope climb
20:20

plus 1 mile run - 6:43

age 19 bw 170
subbed football workout from 2 days ago
30 secs on 10 secs off 3 rounds 1 min rest between

thruster 135# 10/8/7
pullups chest2bar: 17/10/9
burpees: 11/11/9
sumo deads 135# 8/8/9

pullups and burpees were supposed to be switched order but its all good. this one was pretty tough. sumos went as high as they could go but about an inch below chin

12:48. 21 L pullups and 15 jumping towel pullups each round

#135 CFTOH - Good question...we were talking about this earlier today - I hope someone answers you!

#185 Matt - It's easier for me to grip a damp towel.

CFWUx2 - barely

Tried a few towel pull ups - not bad...Tried ONE L hold pull up (F)! My core is still screaming from the GHD SU/BE WOD yesterday. Had to shelve this one for another day.

Did an endurance WOD instead ~

Run 400m @ 7% grade x 4 Rounds
Rest as long as it took to run in between rounds
3:00 @ 4.5 Rest 3:00
2:49 @ 5.0 Rest 2:49
2:33 @ 5.5 Rest 2:33
2:08 @ 6.5 Rest until Saturday AM

Should have gone faster to start ~ first time on the TM with the grade >1% so I guessed.

F58/137/5'2"(almost)

Can anyone inform me or show me where to find out about CrossFit Strength Bias...and how similar is it to CrossFit Football?

Thanks Everyone :)

As Rx exept the last 2 climbs Ls gone hit them legless...DAMN!!! Coach want to KILL us

18:38 there are awesome times on the post but i'm proud of my time it's all what i got

Boh hugs bad english for all

That was an awesome video, Jolie is looking strong!

I don't have very good L-pull ups, so I did a modified workout for strength building and to work on technique.

Warmup:

Sampson stretches, jump rope
21 45# thrusters
15 95# thrusters

Workout:

21 L-pull ups
10 dead hang
21 L-pull ups
10 dead hang

Not for time, L-pull ups broken like crazy.

Not bad, but certainly did not feel like I gave it much effort today. Guess some days you have it, some days you don't. The important thing is...Never quit!

might give today's WOD a try tomorrow when i'll have access to a rope. so today took a shot at the CFJournal games prep WOD.

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, then spent about 20 minutes securing a lil space where i could get all needed equipment; ended up by the power cage, squat rack, and smith machine. used the the power cage bar for dls, the smith bar for the pull-ups (fat bar and just barely high enough to hang without feet touching floor) and stacked up height boosters and cardio step for a box.
warm-up dls, box jumps, c2b pull-ups

WOD:
3 rounds for time
4 x hspu (forehead to floor)
8 x c2b pull-ups
12 x dl 135#
16 x box jump 21"

time = 4:59

46/m/70 kg
2xCFWU
2 rounds of
21 PU, first four of first round were L-PU, all the rest knee raised
3x15 towel PU
time 20:35
Also got the opportunity to help two young guys do BS with a real bar, instead of using the Smith machine.

Tough time with this one...

L-pullups weren't really working, couldn't get the metcon aspect because I had to go so slow to complete them, so I switched to regular pullups. Only had a thin rope which was almost impossible to climb so I switched to towel pull-ups after 7 ascents on the rope. All in all I did 63 pull ups, 7 ascents on 13 foot rope, and 90 jumping towel pullups...

Time = 24:53.6

Did 63 hanging L raises after to "pay the man" and help develop enough strength to adequately complete the rx'd L-pullups next time. Can't wait for tomorrow to redeem myself!

as rx'd
14:22

awesome wod, legs got some serious rope burn, hope to get some neoprene on those hot points.

cfwu x 1

3 rounds:
21 L pullups
21 L rope pullups
bad form

22:40

Yay Jolie!!!! Nice work girl!

Scaled
15/12/10 L-Pullups
10 Rope pullups.

10:57
Did some extra L hangs afterwards.

31/M/205

For puppies :(

three rounds
12 pull ups
3 towel pull ups
30 second L sit
forearms are torched

13:25

3 rounds for time of:

21 L pull-ups (feet were no where near straight out, still trying to work on it)
15 towel pull-ups

Time: 14:39

09.04.02
Three rounds for time of:
21 L-Pull-ups
15 ft. rope climbs w/ feet, 3 ascents
17:56

46/182

I hate to off-post a workout but this one was so damn good:

3 rounds

1 min rest between rounds

Max Rep Thrusters @ 135lb - 30 seconds on...30 seconds off
Max Rep Burpee - 30 seconds on...30 seconds off
Max Rep Pull Up - 30 seconds on...30 seconds off
Max Rep SDHP @ 135 lbs - 30 seconds on...30 seconds off

Total score of 130.

Thank you John Welbourn of Crossfit Football.

m/28/170

3 rds
21 L pullups
subbed 45 towels
12:22

#209 Cory WOW dude you beat Speal!!! You are strong bro...i take my hat off you kill this W.O.D. that time is impressive WOW bro

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

Three rounds
21 L-pull ups
15 L-towel pull ups
Time: 18:15
Foam roll after

3 rds of
21 L-PUs
subbed 45 Kipping PUs
25:44

I might be a punk but I refuse to do these rope workouts until I get a rope. I don't feel like I would make it through with the subs.

So I made up Nicole from last week.

5/70
Not my best.

Today was the first of "Eric's Qualifier Extravaganza".

#1 @ 8:45am- Mainsite WOD
3 rounds
21 L-Pull Ups
45 Towel Pull Ups **Didn't know they were to be L till after >=(
---26:50---

#2 @ 2:00pm - "Australasia" Qualifier WOD 1
3 rounds
10 135# Clean & Jerks
15 Ring Dips
20 55# KB Swings
---12:35---

#3 @ 5:00pm - "Australasia" Qualifier WOD 2
21-15-9
Burpees
Pull Ups
400m Row
---9:38---

I am officially toast. I am planning on paying for this tomorrow. And the only reason I'm not totally ticked I didn't realize I was supposed to do L-Towel Pull Ups is because I did all of that^^^
*faints*

subbed towel pulls

21:23

m/24/6'1''/185
3 rounds
21 L pullups
3 feet assisted ascends 15 ft
23:07

M/22/185/5'10

I subbed for regular towel pull ups...

3 rounds of:
21 L pull ups
45 towel pull ups

I got the first round done, and got 26 towel pull ups into the second round in 30 minutes.

abs hurt so I couldn't do a single L pull up the right way. 30 towel pull ups.
21:08

3 rounds of

21 L pullups
45 towel pullups( reg not L)

23:06

first 8 L pullups unbroken fairly easy, then sets of 1 and 2 therafter.

3 rounds of:
21 L-pullups
4 12ft legless rope climb
25:34

Practises a couple L rope climbs after.

M/32/5'4"/145lbs
Rope climbs not quite 15 feet. Probably around 12ft. Did 4 ascents to sub.
14:35

So I was wondering If there are any crossfit journal articles on hand positioning during pullups... close grip, wider grip, reverse grip... or If we are just suppossed to be happy to be able to do ANY sort of pullups. The results are pretty good if you move your hands around a bit.

no rope, so I made up my own workout in a very crowded gym

10 rounds for time:
5 reps 225 deadlift
5 l-pullups

11:43

Hey everybody, I know i don't comment on here much anymore (mostly due to lack of internet at the house), but since I know how great of a community this is, please check out the website for police officer Tim Davis. He's a Cedar Rapids, Iowa police officer who was assaulted and is in critical condition. Please keep him in your thoughts and prayers. Thanks to all of you.

ProPain

http://supportofficerdavis.com/

3 rounds of
21 burpees & 3 rope ascents
15:02
L sit practice after

Scaled L-pullups to 10 per round and 30 alternating towel pullups. Time: 11:33

18:51

Subbed: 3 rounds:

21 L-Pullups
15 Towel Pullups (Hands to sternum, no L)

Inspired by Jolie, I used alternating grips mixed with regular grips on L-Pullups which helped get me through them faster than just one grip.

Towel pullups are wicked hard.

No L-Pull ups or a rope to climb, so I did Cindy today.

13 rounds+5pull-ups, 10 push-ups and 12 Squats. Not my PR but a really good session. My last Cindy was two weeks ago and I managed 10 rounds. Very happy with the progression, and hoping to use it to get ready to do Murphy on memorial day. Hoping for a sub-1 hour time.

32/m/178#

19:00

3 rounds
21 L-Pullus
21 strict for, close to full ROM towel pull ups

I have to say, anyone who can do this workout as rx'd with the towels is a total beast! Major props.

First round was ok. Got 15 quality, full ROM, bar L pull ups, finished up the last 6. The towels are what killed me. Anyone who says that crossfit doesn't work your biceps hasn't tried towel pull ups. Back in the day, I used to do sets of 115 lb barbell curls. The burn I got in my bis back then doesn't come remotely close to what I felt today. Not to mention how taxing these are on your grip! I don't think there are any better grip-strength exercises out there than towel pullups.

Also, I went into this WOD with 6 unhealed calluses from a workout I did in South Florida Monday morning. About halfway through the second round, a few of them burst and started spilling blood everywhere! The first towel was completely covered in blood. I had to run downstairs and wait for a new batch of clean towels to come up. Took off a few minutes from my time, but w/e. Fortunately myy friend was the trainer on duty that day, so he had a good laugh over it. Otherwise I might have gotten thrown out of the gym for the 2nd time this year.

Subbed L climb with legless climb
15:41

stretch and 3,2,1 go

21 L-pullups
15 1.5 pood kb

9:03

My wife has quit, given up, thrown in the towel or whatever you want to say. I was proud of her for at least trying to do something.

as rx'd:

13 minutes

Not to mention, the TPUs took so much out of me that I apparently lost my ability to spell. Sorry about that!

m/42/165/6'

subbed towel pu: 21:55

f/33/135/5'6"

subbed assisted tuck pu and jumping towel pu: 22:05

11:31 - not rx'd

No rope, subbed 21 parallel grip L-pullups per round.

Three rounds for time of:
21 L-pullups
21 parallel grip L-pullups

3 rounds:
21 pull ups
45 push ups
14:08
so freakin' sore from GHD sit ups...

subbed L towel pull ups for rope climb

time 28:15

I guess I'm just weak today.

M/19/6'4''/192

start of] week 2 CFSB: 5 sets of 3 squats
135#,155,190,215(pr), no 5th set

then, modified today's crossfit football
7 rounds:
5 push jerks 140# (first 2 rounds used 155#)
6 34'' box jumps
5 weighted pullups @ 25#
12 mins

--Tommy
Yeah, I read your post. I like the variety of exercises you added. I'm adding bench press to the squats, deads, front squats, and shoulder presses. I don't know if you've checked out crossfit football, but some of those wod's are perfect for the heavy metcons

Maestro 19

here's a link to the crossfit journal article regarding crossfit strength bias:
http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl

you should also give episode 31 of crossfit radio a listen - Jeff Martin goes into some detail about the development of cfsb

CFWUx1
18:12
At Station 31 with Rick Ihrie. Thanks again!

No way my injured hand can do rope climbs, so 150 L-sit chinups for time for me:

22:00- 150 L-sit chinups, each rep had my elbows straight at the hang position, upper chest to bar the first 100 reps (chin over bar the last 50). The set of 15 unbroken and strong.....sets primarily of 3s and 2s as the workout continued.

M/32/150lbs/5'5"

As rx'd. Rope 12' did 4 ascents.
20:38
Wasn't feeling it today.

band pullups
knee ups
6 floor standing rope climb

19:52

34/M/205/6'1"

Used legs on rope climb.

14:23

46/M/6'/185

TIME: 17:56

FULL DEAD HANG L PULL-UPS
15 FOOT ROPE CLIMBS.

DID THIS AT CROSSFIT NORTHWEST TUCSON. ON THE LAST 6 ROPE CLIMBS I HAD TO USE LEG LOCKS.

KRAV TONIGHT

LADY

RURAL/METRO FIRE DEPT
TUCSON, AZ.

27:24
man i suck suck suck at the L pullups and rope climbs def needs work need better strength and flexability.!!! in L position

in8girl & cookie - def had much better day. thanks. And I don't mean to neglect my other sisters...carrie, JulieP(my real twin, we have same bday!)CynthiaJ, AmandaD, Jennifer, FitMom(&Mom!), Playground Cindy et al.... :) there are so many of you

So Guerrilla Fitness ROCKED - as per usual.
AS RX'ed and dang! I love writing that down in my notebook
10 Hang Power Cleans 65#
20 Wallball 14#
10:42
SLOW...o lordy... lemme jus say that thrusters are NOTHING like wallballs holy bananas. I have yet *another* goat. Great. Just as I'm gettin my pull ups, another f'er shows up at my door and say, hey! F*U* little pony, stop thinkin' you're all bad a$$ and git to work and drink some powerthirst you beeyotch LOL

As always, bright side: my so called hang cleans were really full cleans, ergo: I had been doing WAY too much work in that movement. HELLO- much easier after Gregg corrected me....and while he didn't quite laugh at me and say WTF was *that*, Rhabdo seemed amused at my butterfly kip simulation. I *am* getting there...so I just gotta keep on doin it and just get higher and cycle my legs more...Thanks Jason :)

Anyone thinking about going to Montclair.. just GO! Such great energy :) And way to play Judas Priest! LOL Maybe hit WOD there Saturday @ 9..

36:39
subbed 45 towel L-pull-ups for 3 15ft L-rope climbs

14:49
rd 1: 21 Lp/u 21 towel p/u
rd 2: 21 Lp/u 21 towel p/u (last 7-8 assisted)
rd 3: 21 Lp/u(last 1/2 some knee bend) 21 towel p/u (last 10 assisted)

21 L Pullups
30 Towel "h" Pullups

3 rounds in 28:51

dumb wod. Grip was tired

Deadlift, w/25 wall ball shots (7kg) b/w each round:
95 x 10, 135 x 8, 185 x 6, 205 x 4, 235 x 2

Main Site WOD: forced to turn L-pull-ups into kipping pull-ups after 1st round and substituted 45 jumping towel pull-ups for the 3 rope ascents
Time --> 25'31"

Core: Weeks 12-16

sucked.
About 30 minutes (my clock died 3/4 in)

did 21 l pullups
9 rope climbs per round from floor with feet on a 26"in box...

used a rope in a rack so counted 3 ascents on that as 1 15 foot ascent. Started with but on the floor. Very very very difficult. Most likely would not have finished on a 15 foot rope. L-pullups became very poor after set 1.

24 somethin.

subbed 45 towel pullups per round
19:54

F/36/5'2"/108

Warm Up: 250m row; windmills; jumping jacks; 20" box jumps (20); overhead squats; sit ups; 100 SU.

sub'd:
3 rnds
66 assisted pull ups

16:32

38M/5'10"/167#

Warm-up: 20-inch box jump, 50 reps (0:48); CFWU (minus pull-ups) 2x15.

17:08

Cool-down: PNF of hamstrings.

Sub'd 45 L-towel pull-ups per rnd for rope ascents.

19:40 all dead hang, but not L because my abs are in agony from the GHD wod. used my feet on the rope climb.

i am going to take a motrin now. my abs are huge & sore. let us never speak of this again.

CFSB wk 5 SP 5x3 95, 105, 115 (1), 90, 100
FS 12,9,6 80lbs

1 hr hike McGrath State Beach

my hands are stripped raw and my abdomen feels like someone took a razor to it.
as Rx'd:
20:53

subbed 1 3/4 hose for rope, I will be getting rope its murder getting your feet locked into uncharged hose. any way beats towel pull ups.
15:13
Wall balls rock so do front hugs give it h3ll pony.

congrats to everyone who accomplished this WOD, my abs are in such pain...

M/25/6'1/175

CFWU (minus pu)

WOD: 3 sets of towel pu & double-unders

Towels was really thick so it was difficult to grip for more than 7 reps. Was able to string together 25+ double-unders. Took off my shoes and it made a huge difference.

M/40/185

3 rounds for time of
21 L-pullups
21 towel pullups

24:50

That was a tough tough workout.

More better faster

5 rounds
30 sit ups
25 back ex
= 9:47

both using swiss ball in my house. I had my feet hooked under windowsill and got a good ROM. Esp back ext.

Just was playing around for the rain to stop so I could go for a walk.

Erin

m/35/193
21 L pull ups
15 thrusters (no rope)95lbs
12:08.20

My abs were too sore to attempt any vartation of todays WOD. Did Christine instead:

500 m row
12 Bodyweight DL (I used 115#)
21 Box jumps

3 rounds

15:08

Box jumps were slow!

Variation! I can't spell :-)

35:20
(68,54), (1,1)

Abs very tender.

scaled to : 10 L-Pull ups
10 towel pull ups
3 rounds
11:40

52:34

all LPUs strict (legs at 90), all rope climbs seated start to hands at 15'.

F/27/5'0"/108
Couldn't make it in to the gym today, so did a 5 k run instead for 22:36.

wow my abs are rocked!!

3 rounds:

15 N Pullups
15 L Ab Leg Swings
15 Towel Pullups

16:51

Pony, glad you liked your wall balls!
Herm, you are a beast with those one handed pull-ups showin all of us young gunz how its really done!r

21 l pull ups
60 push ups
3 rounds in 20 min 48
followed by
2 400 meter
2 800 meter
2 400 meter runs 1 1/2 min rest in between each run
1 min 18 / 1 min 22 / 3 min 04 / 3 min 10 / 1 min 27 / 1 min 32
i am tired as all heck now

cfwu x2

L-pull-ups as rx'd
Rope climbs hands only
couldn't manage the L-rope climbs.

Time 26:13

Not to go against the grain but I tried my own WOD today.

Just a couple of exercises that I have been wanting to do for a while.

4 rnds

10 burpees to pullups
10 db shoulder press (40#) last 2 rnds turned into push presses
10 ring dips

14:26

I think I will go 5 rnds next time.

M/23/6'1/180

Used feet on climbs, L-pull ups as R'xd (but real ugly)

15:39

Humbling and frustrating. My L-pull ups are gross.

Five rounds of
400m run
10 BP 135
10 strict PU's

19:50

M/30/162

As rx'd 8:45

My hands are now shredded and arms are limp. I love this stuff!

14:35

subbed "N" pullups

5 rounds:
21 - knees up pull-ups
9 towel pull ups
23:28

M/150/42

9:52.....I'm Done

F/38/139ish/5'4"
Scaled to Brandx
Pack:
Three rounds for time of:
15 Tuck sit Pull-ups
15 ft. Rope climb, 2 ascents

First round of pullups were L sit, broken into 2s then 1s.
Last two rounds were shoddy form tuck sit with a jump to somewhat bent elbows and then a pullup.
The second rope climb in each set fell short by about 2-3 feet. I just couldn't make it.

23:10

Not happy with falling short on the form.

4/2/09
CFWU X1

WOD:
"Filthy Forty"
Box Jumps
Push Press (65lbs)
DB Swing (35lbs)
Pull - ups
Walking Lunge
Jumping Jacks (4 Count)
Knees to Elbows
Burpees YAY!

JD Roper
Pickens High School

Forgot Time = 13:43

JD Roper
Pickens High School

L anything was out of question for me today after tuesday's wod.

did 3 rds:
21 regular pullups, with as little kipping as possible,
3 20-25 foot rope ascents(didn't go to top on 4 of the 9)
using the footlock technique(legless also outta the question after 2 sad attempts)

then added 1 extra set of 21 pullups at the end

My forearms were cooked!

I accidently deleted the time off my watch before the extra set of PU's, must have been between 25 and 30 minutes.

broke each round into 3 rnds:
9 rnds:
7 L-pullups
15 towel pullups

no time, but it was a long time

Glad to hear I'm not the only one who's abs are still in tons of pain. It hurts to stand my body up straight. Really considered taking an extra rest day but did the WOD with all strict PU's instead. Lets hope my abs feel better in the AM

F/22/5'6"/136

Five rounds for time of:
30 GHD sit-ups
25 back extensions

rx'd
12:51

HOLY BACK ABS!

m/21/145/5'7

32:30

first 4 rope ascents were legs free, then with legs.

first 2 sets of pullups were L, then regular.

that was sadistic.

S/f

m/24/5'8"/150

As Rx'd

11:58

19:32 total

3 rnds:
21x Overhand L-PU's, wide grip
45x towel PU, switch top hand every 5 reps or so

rnd)L's+towels=rnd/total time
1)1:04+5:06=6:10/6:10
2)2:41+4:33=7:14/13:24
3)2:14+3:51=6:05/19:32

I didn't know how to pace myself. and had a spot a buddy benching mid rnd 2.

Holy mother of insane times, gimpy. i'm in awe. good work, man.

later,
b
m/32/5'8-1/2"/176

18:14

* 11 ft. rope ascents, legless, started from seated position on ground.

L pull-ups, alternating shoulder pull-ups

10/10
5/10
5/10

M/39/5'6"/183

Didn't have a rope... did everything at a playground with my two little guys in tow. DID have a pole - probably around 12'. COULDN'T do L-climbs on the pole - so just did straight ups and downs.

With lots of extra rests in the middle (stopwatch: off), 16:22.

Would imagine doing this as prescribed would be VERY difficult.

Hope I don't have to sneeze tomorrow!

31/m/5'10"/210

Did pulldowns as a sub for rope climbs

29:07

My pullups are so bad, and there's no rope at the Y.

Made up for the Nicole I missed the other day:

Graviton assist pullups BW-60#

12
10
7
7
5
5

the people who can do this WOD are amazing!! kudos!

M/41/5'11"/185

3 rnds:
21 regular pull-ups
45 towel pulls, heels on stool

14:50

F/38/5'6"/140

Made up Nicole:

http://www.crossfit.com/mt-archive2/004591.html

m/29/5'11"/180

Had to sub rope pullups with the triceps pulldown rope at the gym for rope, 15 per ascent, knees at 90 degs. L-pullups were half range of motion

21:15 roughly, forgot to start watch until after the first round, figure it took roughly 5 mins, the next two rounds took 16:15.

not timed, DNF
(X2)
21 L pu - legit but mostly singles
played around trying to do rope climbs w/legs, then 1 complete ascent no legs

43/171

Really pressed for time subbed 30 muscleups. May try this tomorrow.

11:14

I totally jammed on the posted WOD and went with;
srict weighted pulled with 25 lbs
3-3-3-3-3-3-3

and then CFE stationary cycle
15 minute WU then
(40 sec on / 20 sec rest) X5

not a bad workout..but b/c of the hell I was put through two days ago doing GHD and BX's couldnt hold my legs up for more than 3 in a row so it took me a minute to complete the pullups and the ropes wee just rough aftrer 21 pullups. Finished though.

23:00min

M/17

14:23

23/m/172lbs/70"
no 15ft rope at gym
sub 100 L-pullups for time

10:56

Okay... So I after that WOD, I'm PRETTY SURE every part of my body is about to break apart from my torso! haha My forearms are destroyed, abs are mutilated, hands ripped to shreds... Thanks CF! =D hahaha

Didn't have a rope, so I subbed the 45 L-Towel Pull-ups for the 3 ascents of a 15 ft Rope.

3 rounds:
21 L Pull-ups
45 L Towel Pull-ups

36:15

Never done towel pull-ups with the L-sit. It was HORRIBLE!!! i.e. it was one hell of a WOD. Can't wait for tomorrow! ;) Good job to everyone who went after this WOD!

did "tuck" pull ups as the abs were still sore from Tuesday and "L-pull-ups" were not an option.

didn't have a 15' rope so put the tri-pull down rope over the pull up bar and did rope pull ups instead.

18:10

subbed 45 Towel PU for rope climbs:

32:27

M/24/160#/5'7"

Had to modify this one.

1. 21 L-PU, 21 No Leg Towel PU
2. 21 Tuck PU, 21 Jumping Towel PU
3. 21 Tuck PU, 21 Jumping Towel PU

All PU were underhand. All sets broken

Time: 21:25

Three rounds for time of:
21 L-Pull-ups
21 hang-up crunches

23 minutes

3x
21 L-pullups
15 towel pullups

14:36

bwt 145

No rope (did assisted towel pullups)
17:35

*need to be good at towel pullups before doing rope pullups anyways??

oh man this looks tough
pull ups are my cryptonite

cfwu
bwu
oly sup trng 5 x [3S + 1ohs]

wod
sub 10 Lsit pu
2 rope climb
8:34

27 min

each round I did 1 rope climb hands only and 2 with feet.
Think my rope goes up about 20 feet from ground. Where is the 5 fee supposed to be measured? I have seen the question asked but never answered.

plan was 21 L pullups as rx'd and 45 L towel pullups for 3 rounds. ended up doing 65 L towel pullups and 135(couldn't end it at 198 total) L pullups.

33:08 should feel it tomorrow.

don't know if grip strength is affected by carpal tunnel and ulnar impingement, but grip on towel was struggle from the get go. had to regrip every 2-3. i have popeye forearms, but grip is not good anymore.

M/29/6'1/180 lbs

1st rope climbs since we hung them up in our box!
Great wod, esp without any subs! Our ceilings are about 12' so we began ascents from butt-on-ground, maintaining L-sit to the rafters, thus pulling as far as anyone who hangs a 15' rope but jumps up to grab it as high as possible(as Dutch and Castro did in their last video).

20:30 as rx'd

m/29/6'1/194

did crossfit lakelands programmed wod

m/39/5'4"/140

3 rds: 21 L-pullups and 15 towel pullups simulating a rope climb movement

19:07

m/48/178

BurgenerWUx2

There is no way I was doing L-rope climbs, so I did legless ones instead. I used an 11 foot rope for the climbs. I figure that a 15 foot rope would give me an 8 foot climb (15 foot rope minus 7 foot start); 3 ascents would give me 24 feet of total climbing per round (8 feet x 3 ascents). My 11 foot rope gives me a 4 foot climb (11 foot rope minus 7 foot start); therefore I did 6 ascents to give me 24 feet of total climbing per round (4 feet x 6 ascents). Here's how my workout went:

Three rounds for time of:
L-Pull-ups, 21 reps (0:59/1:48/2:05)
Rope Climb, 11 foot rope, Legless, 6 ascents (1:59/2:35/2:26)
11:55

This was my first time doing legless rope climbs - I was pleasantly surprised with how I did. They were ugly ascents, but I got them done. My L-Pull-ups were broken up pretty well (17-4 / 7-7-7 / 7-7-4-3) but felt much better than the last time I did them (090309).

I also did the following 5 rep sets of back squats: 45/135/225/280(PR). Went well below parallel for all reps; went down to a D-Ball for 3 of 5 reps at 280 lbs.

Finally, I did the following 5 rep sets of bench presses: 45/135/185/195/200(PR). Felt as if I could have put up 205 five times but held off with 3 sets of 5 today.

Mama and the kids did the following workout this evening:

Mama
f/50/130
Three rounds for time of:
Pull Ups, Assisted, 1.5" Blue Band / 2" Green Band, 18 reps
V-Ups, 9 reps
Rope Climb, Bent Knees / Off Floor to Standing, 3 ascents
16:36

Luke
m/13/120
Three rounds for time of:
L-Pull-ups, 21 reps
V-Ups, 9 reps
Rope Climb, 11 foot rope, Legless, 6 ascents
22:15

Brittany
f/11/70
Two rounds for time of:
Pull Ups, Assisted, 1" White Band, 18 reps
V-Ups, 9 reps
Rope Climb, 11 foot rope, Leg Assisted, 3 ascents
11:19

I'm proud of everyone - especially Mama! She's banging out pull ups like it's nobody's business. She's come a long way over the past couple of months. Keep up the good work!

Scaled:
3rnds
21 L-pulls
3 15' ascents- Legless
21 L-pulls
3 15' ascents with Legs
21 L-pulls
3 15' ascents with Legs
Time: 14:48
Looking back, I should have knocked out the 45 K2E's for each round, to get it closer to even the scaled WOD, but when I realized what I had done (or not done), I just didn't have it in me. Next time I'll remember the correct subs. I'm frustrated with my oversight.

27:29. Union III. Used towel pulls.

198 pullups
mostly kipped, but a few L's, a few strict, and a few jumping

1hr 3min

Forearms are going to KILL tomorrow!

Subbed FGB workout from Sunday (to make up for missing on Sunday) - refer to March 29, 2009 WOD for stats.

Will hit this WOD on next rest day (Sunday 4/5/09).

21 L Pullups
15 towel pullups
3 round

12:18

had to sit this one out after doing Nicole and the back extension/ghd sit ups wod back to back two days ago.

I didn't feel too bad yesterday during rest day but getting out of bed this morning wasn't pleasant. arms, stomach and lats are dead so I don't think there could have been a worse wod than l-pull ups and rope climbs for me today.

hopefully i'll be fine tomorrow. i won't be doing anymore wods back to back again anytime soon.

m/30/5'10/205

subbed legless rope climbs for L's
11:16

my hands are shredded!

M/36/148
Got my C2, so had to use it in my WOD

3rounds for time, 21 L pull-ups, 500 mtr row

15:35

2 rounds of:
21 L pullups
15 Towel pullups

3rd round:
21 L pullups
5 Towel pullups

Time - 27:24

m27/183/86kg

no rope sub with 21 L-ring dips

3rds of
21 L-Pull-ups
21 L-Ring dips

11:33mins

30:20
21 L pull ups the forst set then with knees raised for the second two sets 3 sets of 15 kipping for the rope climb. it was a very hard do anything

Did the first workout from the Australia games yesterday. I mean holy sh**T who the hell can do today's WOD!
anyway as rx'ed 11:30
Thought I was doing Helen and actually did 21 kettlebell swings per round. Abs were really tender from the GHD situps a couple days ago!

180 lb/male/5'8

I had to do regular pullups after the first round. I was unable to climb the rope without my legs.

otherwise as Rx'd:18:39

subbed 15 towel pull ups for 3 rope climbs:

23.33

Mark: w/ rope substitution 26:45

Theresa: big whimp & didn't complete.

subbed 21 towel PUs 20:03

M / 31 / 5'11 / 230

No rope, L pull-ups not in the near future...

Did CF Football WD:

3 x 155lb Jerks
6 x Pull-ups
9 x 24" Box Jumps

7 Rounds... 6m 15s

24/m/184

Did the CrossFit Football workout today.

7 Rounds for time of:

3 Push Jerks - 155 lbs
6 Pull Ups
9 Box Jumps 20” Box

as rx'd 8:19

bw 165

15:34 as rx'd

M/39/6'3"/257#

Can't do a single towel pull-up

Subbed WOD
3 rounds
21-jumping and some kipping pull ups
21-knee raises
18 50# one arm pull downs
Total time: 9:46

This was a smoker on the grip, haha my forearms are so tight!!!
Subbed rope for ring strap over pull-up bar and laid flat on back and pulled myself up to standing. Did this 9 times each round.
total time 12:06 with a couple of interruptions from the 3 year old.
3 rnd's of 21 L-pu and 9 lay to stand ring strap pull ups.
Now I have to do today's workout doubling up today.

4 rnds for time
10 box jumps 32"
10 thrusters 115#
10 situps abmatt
10 kb swings 55#

SWA - 12:54
SRA - 14:01

Did a different workout
21-15-9
burpee
pullups
and then rowed 400 meters
9:30

m/195/29/6'3"

3 rounds
21 l-pullups
15 towel pullups
16:25

Finally used a rope for the first time yesterday for a WOD instead of towel pullups. Let me tell you there is no comparison. The rope is much harder and increases your time by quite a bit. I encourage everyone to find access to a climbing rope or start doing at least twice as many towel pullups as a substitute.

Instead of rope pulls, we did L-holds...
My wrists really hurt.... I'm new at this, so maybe that's normal, but does anyone have any tips on how I could strengthen my wrists?
Thanks

Did it yesterday:
1st rnd:
21 LPU
3 Rope Ascents (I guess legless?? - only pulled w/arms, secured w/feet, NO L)
30 Sec L-sit
2nd/3rd Rnd:
21 Dead Hang Pull Ups, 1 min L-Sit (7reps,20sec L, repeat for 3 rnds)
3 Rope ascents, then 30 sec L-sit
24:55

-some L-pull-ups
-most were kipping pull-ups
-sub'd 45 jumping towel pull-ups
-first time doing this WOD
11:47

Did something else...10-9-8-...-1 of 115# push press and pull-ups. Had to wait on people, but probably could have done in under 10 mins.

13:52

Three rounds:

12 Jumping pull-ups
15 rope pull downs 80#

Also did 30 second sit and reach stretches x3, and 30 sec of L-sits.

M/33/185

On Fla no pullup bar
Ran up 2 flights steps 20 pushups
2 more flights 20 lunges, 20 squats
2 more flights 20 handstand pushups
Run back down
3 rounds

33yom@195
13:43
Sub'ed 45 jumping towel pullups for rope climb.

33/m/215/6'5"

21:38

Not very good at pull ups yet. Negatives and then limited number of towel pullups as I have no rope. Ran 1 mile (interval)and did L-sits. Slow and steady wins the race...

p/u+towel p/u+l sits 10:03

subbed towel pullups for rope climb...

14:49

towel pu's didn't look good at all!

Forgot to post

CFWU

Subbed 21 L towel pullups. L degraded as I was doing the workout, but at least 2/3 of the time I tried keeping legs as straight as possible (the rest of the time, bent at both hips and knees). 17:17

Take care!

Subbed ring pullups for rope pullups.

2 rounds as rx'd in 19:55. No gas for the third round.

Abs are still way too sore from the w.o.d. on tuesday, so I did regular pull ups and rope climbs. I didn't do it for time, but it took about 20 minutes.

m35/170/5'8"

3 rounds
21 L pull ups
21 towel pull ups

14:20

nancy
400m
overhead squat 55lbs 15 reps
5 rounds

29:15

was able to finish after a long night at Eric's house. I thought this was going to be an easy one but it got really nasty. soaking wet.

23/m/180
3rds of 21 kippings L's and 3 normal rope climbs: 18:40

i scaled this down...abs crushed from gh situps 2 days ago.

3 rounds of

21 knees up pullups
10 burpees

i scaled this down...abs crushed from gh situps 2 days ago.

3 rounds of

21 knees up pullups
10 burpees

F/45/5'2"/126ish

am
bike to work 32 mins
followed by 3 rounds of
21 pull-ups (first 10 kipping rest jumping)
45 alternating towel pulls
17:29

pm
bike home 41 mins.

M/28/210/6'1"
39min
(towel pullups substitution--unable to do L form w/ towel pullups due to extremely sore abs from glut-ham sit ups a couple days ago...)

Done at crossfit after coaching

sub 10 tuck towel pull ups for rope climb. L Pull ups stict as RX. Towel pull ups sets of 1 and L Pull ups sets of 2.

23:56. Should have been faster. Towel pullups need a lot of work

3 rds. for time:

21-L-Pullups
15-L-Towel Pullups

22:24

*Broke sets down into a couple at a time. Managed to do "L" versions the whole time although at some points the legs bent or dropped down a bit

3 rds
21 L pull ups
15 towel l pull ups

31.27

three rounds:
21 L pull-ups/45 rope pull-ups 31:54
Damn my hands hurt!

WOD:
7 Rounds of:

3 push jerk @ 155 lbs.
6 pull-ups
9 box jumps

7:40

Then Luque's routine:
5 Rounds:
60 mountain climbers (30 each leg)
30 squats
40 jumping jacks
40 knee-to-chest leaning at 45-degree angle (20 each leg)
14 (7 each leg) step-ups

10 somthing

approx 24 min

subbed rope climbs with wall climbing

M 68"/165/40

24:44

L-Sit Pull-Ups became Knee-Up variety after first round. Ditto with rop climb.

36/6'/175/m

5KM hilly run

3 rds

21 L pu
21 towel pu

19:49

37/5'/165/m
subbed towel pullups for rope climb.
12:33

3 rds

21 L pu
10' rope - 5 ascents

14:22

I completely agree with comment #355 posted by Low. The act of lifting one hand over another with a rope climb seems exponentially harder than a towel pull up. The rope climb makes you hang with one hand momentarily as you are lifting your other hand to climb upwards. A fair comparison would be to do one handed towel pull ups.

80 pullup assist and pull down machine with rope:

15:01

subbed this journal wod as rx'd
4:44
Thanks to Jeff and Charity for the coaching and encouragement (CFSnohomish). You guys are THE BEST.

No rope so tried a few towel pullups and found my grip very lacking, so did:
100 bar pullups, about 25 were L.
Did not time this one. Will work towel pullups into warmups.

21 L-Pullups
21 Pushups
3 rounds

12:18

How much weight is beining done for the dead lift. I am out of Bally Total fitness in Novi. MI.

21 L-Pullups
21 L-Towel Pull Ups
3 rounds
20:30

22.m.135.65"

as rx'd
26:19(PR)

2k Row (8:20)
CFWU (52 assist, -pull ups)

Sub inclined plank pull ups for L's
Sub 100# pulldowns (30 reps) w/ towel for rope

18:40

11:34. Only did L-pull-ups; don't have a rope to climb.

M/6"/175

I was phsically incapable of doing the L's with the way my abs feel today. I instead did bent knee's
3 rounds of:
21 Bent knee PU's
15 towel Pu's

17:40

Was able to do the first round unbroken but am very frustrated with my muscular endurance. On the second set I was only able to do 12 PU's after 3 minutes rest before having to come off the bar. Can anyone give me an approximate time frame on how long I can expect to be able to do 2 complete unbroken sets of this? Also, I am kipping as necessary after doing as many hanging as possible. Thanks in advance

Three rounds as RXd

1450

Form wasn't spot on for the all the L-sits

weighted pullups up to 30# x 3 reps
incline bench press up to 185 x 5 reps

Did 21/15/9
sets of L pullups and burpees with 20# dumbells. Had to do pullups on a Smith machine that had a plastic coating on a very thick bar. Gym on vacation didn't even have a towel long enought to use for towel pullups.

10:55

m/40/6'0"/192

32:11

no rope...had to break up 3x 15ft rope climbs into towel pull ups and ring pull ups

24/m/175

did xfit football today since the rope sub sucks for this exercise:

7 rounds:

3 Push jerks
6 Pullups
9 box jumps

7:45

Rope climb probably closer to 10', legless

19:03

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents SUB 45 towel pull-ups

20:04

subbed 45 overhead squats, 45 lbs. for rope climb

34:28

did 115 pullup in 26 minutes as follows:

21 regular sets of 5 and 6
5 regular
10 T-shirt in alternating set of 3 (keeping one hand higher than the other
21 regular sets of 4 and 5
15 alternating t-shirt
21 regular sets of 3-4
7 regular sets of 2-3
15 alternating t-shirt

m/36/6'4"/95.5kg

Pack:
Three rounds for time of:
15 Tuck sit Pull-ups
15 ft. Rope climb, 2 ascents

If you did not hold an L-sit during the pull ups or rope climbs do the following:
Pack:
1:00 total L sit

6:06

* Coming off a back injury
* Did towel pullups but had to stand at bottom of each rep
* L sit was done with 1 foot on ground while other was outstretched

Should have scaled workout down to puppies, but had already commenced.

Make up WOD:

10 Rounds of:
25# weighted pullups - 3 reps
Deadhang Pullups - 5 reps
Kipping Pullups - 7 reps

24:14

WU
subbed 45 towel pull ups for 3 - 15 foot rope ascents
20:06
- Very sore abs when I started.
M/48/185#/72"

m/35/5'9/176

CFWU - 2. Shortcut due to load at work. Superman. No Burg.

20:45
Thought towel PU weren't too bad, then realized they were supposed to be L's. Don't think I could've done those. Only did 30 towel PU per round. Good use of bicep & kipped towards the end.
Need to use quads & lower abs to maintain a better L.

9:40

15 Towel pu's ea rd

subbed 45 alternating, jumping, towel pull-ups for the L-rope climbs and 2nd and 3rd rounds of L-Pull-ups were feet down between reps
15:54

10:14.

My L pullups are hindered by my lack of flexibility and by my tiny little heart.

24'59"
Subbed towel pull ups w/ swiss ball

L sit ups as prescribed. still needs work
rope climbs need alot of work. Just got my rope, so I will continue to work on it.

16.00
L sit ups were pretty good.
rope climb needs alot of work

serious lack of sleep and hard morning swim, so not too impressive. subbed the rope climb with regular towel pull ups 15 rep one set for first two rounds then 2 sets on the 3rd round to finish off.
13 min 12 sec
5'2"/155/25yo

28YOM
190#
5'10''

Sub Towel Pull-Ups for Rope Climb

21 L-Sit Pull-ups
30 Towel Pull-ups

Time: 22:43

Last 15 Towel Pull-ups were jumping. I REALLY don't think the sub is a one-for-one

13 minutes, subbed 15 dead hang pullups for rope climb

modified training for the 10 miler in 3 weeks

45 minute interval workout on elliptical level 12 & 15, 110-130 rpms hr -130 to 160

30 tuck sit pullups
2 x 3 hspu
10 side lunges

34 yom 206 lbs

This workout sucked. I did the first round. Got 6 L pullups on the first round in a row. Then did sets of two. Used the rope handle from the tri-push down machine over pullup bar. Did 9 pullups alternating left to right. All in about 9 minutes and changes. Not strong enough and too heavy to finish this one.

13:50

sub rope climb with towel pull ups 3 reps

21 h pull ups
15 towel chin ups
x3
26 min

no L form on pullups or rope climb - 19:30
3 sets of L sit - 0:25 each

Meyer- 26:14 as Rx'd rope climbs more about 12'

1:07
Subbed 45 rope pulls level 1 each set for rope climbs.

D
@29'S

SUBBED TOWEL PU's @ 15 PER ASCENT

30:32

Three rounds for time of:
21 L-Pull-ups
21 underside stairs climbs
22:55
5 min rest
C.F.T. 670#
B.S. 235#
S.P. 135#
D.L. 300# ran out of weight at home

Subbed 15 alternating rope PUs for climb:

11:24

3 rounds:
21 L-pull-ups
21 L Towel-pull-ups
21:28

27/m/165

3 Rounds for Time
21 L Pull-Ups
15 70lb Over-Head Squat

13:35

Subbed the OHS for rope climb/towel pull-up; for a push-pull thing. LOVED IT!! Still working on keeping that "L" shape while doing pull-ups though.

35/M/180

3 Rounds for time:
21 L Pull-UPs/2nd rd starting jumping PU's
On road climb used legs

17:38

10 straight pull-up, 11 nég
21 nég
21 nég
climb used legs

12:26