that, sir, is alot of wonderful pullups.

Sorry, hands and fingers, but I gotta do it.

DO WORK!!!

Wow! Already hava a blister. Should be interesting

this one looks like fun, oh yeah crossfitters check out this documentary called The Obama Deception let me know what u think?

snap! my arms are still sore from the pullups from Erin...should be some fun!

Sucks for me since all my pull-ups are strict cant quite get the kipping down. Oh well..... cant wait

Looks tough.

My pull-ups are super dialed. Bottom of the boobies to the bar every time no problem.

I've got this one. I'm going to do it in my sleep and again tomorrow morning... and try to crush every dude in my gym .. except B. But I'll try my very hardest.

Looks like I will get to work on my kipping pu's tomorrow. Give it to them Allison.

What's the story behind the image? It looks awesome.

Hands, not, happy...

The scene in that picture looks like the best time ever. So many good vibes it almost seems fake. Amazing!

120 more pullups???? Awesome!!!

What is the deal here with pull ups! may hands will never be the same.....
God help us all.

looks like I'm gonna have to find a good spot around town for pullups and use mapmyrun. My forearms are still sore, but that's what it's all about. Probably CTB for the kips again!

Yeah, what's up with the picture? Is he finishing a workout first? Last? Looks fun!

46/M/6'/185

BACK FROM NEEDED REST...DID THIS TODAY:

10,9,8,7,6,5,4,3,2,1 REPS OF...

155 POUND FULL SQUAT CLEANS AND JERKS
CHEST TO BAR PULL UPS

TIME: 37:12

WANTED TO PRACTICE SQUAT CLEAN AND JERK TODAY...GETING READY TO DO SOMETHING.

WILL DO THE OVERHEAD SQUATING WOD FROM YESTERDAY NEXT...WILL POST IT UP LATTER TODAY.

THE LAST 3 WEEKS I'V BEEN DOING LOTS OF FIGHTING WITH LITTLE REST (MMA)...IT CAUGHT UP! FIGHTING IS MY GIG. I'M NOT A CROSSFIT ATHLETE. I USE CROSSFIT AS A TOOL TO BE A BETTER FIGHTER. I LIKE IT ALL!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I'm sure others will chime in, but I'll give you my second hand description of the pic. Oregon Games: Top 8 males, and top 8 females from the morning wod competed in the "Finals" (heavy grace) The wod had a time limit of 10min. The athlete in the pic weighs about 155, and that pic is of his 30th rep after 4 failed attempts at it, and just after time expired. As I was told his chest and thighs were torn up something fierce. a "Kallista" moment.

Hey all, a little background on that pic. I'm actually in it (the shaved head guy on the left). That was from the final WOD of the Oregon Crossfit Championships. The top eight from the first WOD (a 15-20 minute metcon) qualified for the final workout, which ended up being Heavy Grace. This guy, and I never caught his name, was the last to finish and almost gave up. As the other finalist finished, and he approached the ten minute time limit, the crowd gathered around and the energy was unbelievable. As you can see, everyone was screaming and yelling and almost doing the lifts with him. That picture is him just about locking out on rep 30.
It was a surreal scene to cap off an amazing day of Crossfit competition and community. Hopefully that's what you're all lookin for :)

That sure does seem like a lot of pullups even for a well condition crossfir person.

This should be fun.....

After reading some of the stories behind that pic, I know think it's even more badass than I did before. Whoever the guy may be, major props for finishing and NEVER quitting. That's the true spirit of Crossfit right there in my eyes

soo.. Don't take protein shake is the message of the vid? I am taking portein since im so skinny. gotta buy journural to get into these things i guess..

Best of luck with the WOD all :)
from Daniel across the pond :)

that is one of the best pics i have seen! captured it all!

Sweet pic!

WTF?!!!!!
When you look and see a workout and think "that doesn't look too bad", you are end up on your back thinking you should quit underestimating any workout.
This is different, this looks like pure hell!!! and I'm expecting to rip my heart, lungs and hands aparts. And the strange part is I want to do this.

Good luck too all! Hit it hard!

Ditto what Eric Gohl already said. That picture is screen-saver worthy. I love everything that picture stands for, ESPECIALLY since I'm a PNW native.

Im thinking rest day for me tomorrow. Just got my ass handed to me doing "kelly". Jesus Lord that was wicked!! Finished in 22 flat. First time jumping since foot injury. Felt okay, but i was a little hesitant. Have I mentioned I hate wall balls? ICK!! Cynthiaj,my luvie Herm, Pony, S'more, Fat Tony,Bingo,FitMom&Mom,Eric,Playoff Beard,Bird, Jakers,Momof3, Erin the rest of the FRAT crew - big, big hugs!! Go get this one! I'll be cheering from the sidelines! Oh... and new Noob post guy (i forgot your name!) great job so far!!

22 minutes is an insane time. My best Kelly is a 28 and change!

That guys back in the pic is like a barrel of snakes.

Nice work I love the crossfit spirit.

Anyone know the source for Robb Wolf's statement about only certain kinds of protein elicit a proper glucogon response?

My entire upper body needs a rest day....

That is why I am going to go 110% on this one tomorrow.

GET IT.

Oh.... big OOps. We only did 3 rounds of Kelly. Tks Luvie :) Hella slow!

This one is really gonna suck after a twelve hour shift tomorrow. (Yes, I am whining.)

Oh man do I smell pukey on this one !!!

Holy Jebus... a gigantic hand callus tore off doing Erin...and now THIS?!?!

*stares at deep red crater where huge hand callus used to be*

I honestly don't know what to do: rest or work through pain...oh Jebus...

been doing cf strength bias,was a scheduled off day tomorrow,but this just looks so delicious!!!Cant wait to eat it up,good times

My hands still look like hamburger meat from Monday's workout. Ugh...not good.

Hey Alex, I had the torn callus as well a month ago. for wods i would put neosporin on a bandaid. then i'd use athletic tape over it. it helped...still stings.

insane!!
bring on the pain!!!

CrossFit Community (PTs especially):

I am about a week and a half out from back surgery (L4-L5 microdiscectomy) for a ruptured disc in said space. Symptoms were acute in onset (late April) and surgery was not delayed (May 22).

I recently started physical therapy and the therapist said I was in very good shape overall (core and lumbar stabilizing muscles - thanks crossfit). After an in depth discussion of my athletic training (CrossFit) she was very supportive and said the lifting would be able to be introduced slowly over time. I was somewhat shocked, however, when she said she recommended no running for the next 12 months.

She said she recommended using an elliptical machine. Seeing how I drank the CrossFit CoolAid, my aversion to this is unspoken. She said rowing (Concept 2) was a good way to train.

My question is to any physical therapist who would care to comment on this. Overall she is a great therapist and is extremely competent. I guess this is a second opinion check on the running limitations.

Thank you.

Jacob

Daniel Comment 23, I am trying to gain weight so protein shakes don't cut it....

Check it out. Find out what weight you want to weigh and what body fat composition you want to be. Plug that weight into the zone block calculator available at zonediet.com (after you sign up, its free) and eat the block count that it gives you. Choose good proteins, beef, chicken, fish. Good Carbs, vegetables and some fruit and good fats nuts, seeds. Give it two months and it will change your life. Please send me an email if you want some more guidance. This works for everyone that I have ever seen try it whether they want to lose or gain weight.

Have Fun, Train Hard,

Billy

Freddy, its good to see you on the main site again :-)

Have Fun, Train hard,

Billy

That is sure to make me popular among the vegetarians...

back is toast from deads 5x5 and weighted pullups- i'm saving this one for the weekend -

as rx'ed

21:21 This one sucked

ChrisB #31-
It's Not "certain" proteins, it's DENSE proteins. Beans+rice do not count.

source: Any medical grad text on physiology or endocrinology.

Or if all else fails, there is google and wikipedia:
http://en.wikipedia.org/wiki/Glucagon

wow this looks fun...I did Erin monday with an added 2 mile run, yesterday i did the 5-5-5-5-5's and now more pullups?? let's see since friday i've done 320 pullups, what's 120 more? I smell a puke monster on this one...

I was so lucky to be able to snap this picture - by far the best picture I've ever taken.

Background - Towards the couple minutes of the Mens final event (Heavy Grace) , there was still one person (Cullen from Crossfit HEL in portland) who wasn't completed with all 30 reps. Shivers went down my spine as everyone gathered in close and cheered him thru the last 5 reps.

The winner of the Oregon Games (Garrett Wales) finished a few minutes before and is the bald guy with blood on his side with his shirt off.

I know this may sound cheesey, but words cannot describe the moment when he jerked the last rep, the picture captures only a fraction of the energy that was there.

does crossfit have a view on chiropractors. i have a disc issue in Right-C7. dont want to give up bjj, but tired of nerve block injections.

Noticing some people mentioning that they are tearing their hands up from pull-ups. A simple tip: avoid chalk. If you are chalking your hands heavily, your hands are not sliding around the bar as they should. If you have built up even a slight callus, that sucker is gonna tear in a high rep pull-up workout. This is especially true for folks who have a very dramatic kip. Funny how I often notice that the same folks who have a huge kip also tend to use a ton of chalk. Those boys and girls always tear the worst.

Work on your grip strength. Work on a more violent opening and closing of the hip and not so much swinging of the legs during your kip. Keep your calluses shaved down. If you must use chalk, pat it on your hands and brush your hands together so you don't see any chalk anymore before you grab the bar.

Blah, blah, blah. Goodnite!

what's up with this from glucagon wikipedia entry?

"glucagon also paradoxically stimulates the release of insulin"

Seems that protein with a soul and a face might cause an insulin spike. Help explains why beef has a higher insulin score than pasta I suppose.

Also seems that a ketonic, low carb diet decreases glucagon secretion:

Decreased secretion of glucagon (inhibition) is caused by:
* Increased free fatty acids and ketoacids into the blood

I've known about CrossFit for a couple years and now on my second deployment I've decided to jump in. I started on Monday with "Erin"...good god what a smoker. 47:36...I was awe struck at some of the times I saw posted. Mad props to the animals! Yesterday was more my cup of tea. I'm a long standing member of the squat and deadlift religion, so I was more in my element with the OHS. Still need some form work, mostly shoulder stability, but I'm going to shove'em the next time OHS come around on the WOD. I'm going to have to mod todays WOD and substitute pull downs for pull-ups. My bi's and upper/out lats are way passed smoked, so I'd rather sub then strain. I look forward to running with the pack in the future. I think I've finally found my clan! CrossFit FOREVER! Long live the WOD!

His name is COLIN REARDON and I'm proud to train with him at CrossFit Human Evolution Labs in Portland, OR.

Here's the dramatic story =) :

Colin is indeed 155#. That's a BW Grace in 10 minutes. I was competing with him in the second WOD and pulled myself off the ground after my finish knowing how difficult it was for him (I've already mentioned to him I don't plan on attempting a BW Grace any time soon).

He was the last to finish and still had about 10 reps left at about 7 minutes. Everyone gathered round and cheered him on. The tension was at a fever pitch at ~9:30 as he had one final rep; the cutoff time was 10:00.

Blood was running off his mangled hands as he attempted the last rep several times and the 10:00 minute mark passed. The crowd silenced a little but broke out even louder encouraging him to finish. As others have said, it was an intense moment when he jerked it over head.

I'm WAY more proud of his grit and commitment than my 3rd place finish. Way to go Colin!!
(I hope your hands heal soon! Worst I've ever seen...)

Here's the video of the last few reps:
http://www.youtube.com/watch?v=eXgS6v37yYo

Support Crossfit Copenhagen's team @ Crossfit Games 2009, 10-12 July, USA

Dear all crossfitters and crossfit-fans,

Please support CROSSFIT COPENHAGEN's team (from Denmark) by joining our support group: http://www.facebook.com/group.php?gid=84947119886&ref=ts#/group.php?sid=6e6eb7164e48b4a0d95bcfaea00e91d6&gid=84947119886&ref=search

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M/24/5'9"/195

NO More Pull-Ups...just kidding. Didnt have enuf energy today mostly due to 5-6 hrs of sleep, and leading my squadron in PT this morning. Still not to bad of a finish time.

CFWU X 2, 125 single unders, OHS a few times to get used to it and it actually makes my shoulders feel alot better, is that weird?

Time: 30:33

(L-pullup form could have been better knees slightly bent a few times. I did 30 strict and 50 kips, this is where the not enuf sleep kicked in at)

DO WORK!!!

Hmm, alot of beautiful pullups. Love it.

m/43/185

31:40

We got answers, you got questions?

First up, the next best thing to 800m is half a mile if you're metrically challenged. Gonna be fun running like a T-rex after hammering away at those arms but at least you'll have a chance to rest 'em before the next set.

Pull-ups - you don't even have to choose which type you want to hit. Coach has given us all of them - except weighted ones - oh crap, did that come out loud?!

L-pull ups - check out the vids in Exercise and Demo's - a strict pull up with a big side order of abdominal destruction.

Strict pull ups - you know those non cheater pull ups. Just make sure you go all the way down to full hang and all the way up so your head is over the bar.

Kipping pull ups - you'll be glad you learnt to kip by the time you get here

Once again - if you're super new or think this is too much for your current ability hit up the BrandX board for scaled versions of the daily WOD. While you're there, don't forget to say thanks to Jeff and Mikki.

Cheers, kempie

21:21 - f/37/5'4"

had to do newbie pull-ups (jumping). not strong enough to do any version of these yet.

thanks, kempie.

m/41/5'6"/145
as rx'd 25:05

Raining - subbed 5 mins jump rope for each 800m run.
Scaled to 10/20/30 for the pull-ups.

Time: 26'13"

F/33/62kg

24:40

as rx'd
20:54
not too good...

Interesting vid. What research is Rob citing on this? His own?

28:32
800s really slow today and I still need to master the L-PullUp
great workout though!!!
Thanks Coach

oh, sorry Rob, should read thru ALL the posts BEFORE posting. doh. I thought I heard you say NEW research in the vid. I got all giddy thinking the establishment is actually getting interesting in proper nutrition and fueling of the human body.

Daniel Mick #55 - thanks for posting the vid of Colin. That was beautiful and brought tears to my eyes. What a stud. BW Grace...I cannot imagine.

M/41/5'11"/185

Did a handful of L-Pullups--all other Pullups were regular since I don't know how to kip.

26:41

m/41/195/5'11"

WU
50 jacks
10 pushup
5 roman chair situp
15 roman chait back ext
15 squat

Having elbow troubles with pullups, so i need to modify this..

run 800M
40 roman chair situp
run 800M
40 pushup
run 800m
40 burpee

27:20

As Rx'd: 20:48

Daniel Mick #55. Thank you.

Colin Reardon

THANK YOU.

run 800m
10x kip PUs (first unassisted PUs in WOD for me!)
run 800m
20x assisted PUs (30lbs of assist)
run 800m
30x assisted PUs (50 lbs of assist)

26:46

19:10 as rx'd

as rx'd 23:01
5780' Elevation

22:34
L pullups were not great but getting a lot better...

28.59

28/6'8"/218

28:39 in vibrams

This looks a bit much. I think I'll be jumping on all the pullups. I can do a few of all of these types, but not 40 of each...

M/33/6'0"/275

3rd day of CrossFit

2XCFWU (not included in time)

run 800m
5x asst pull-up
run 400m
10x asst pull-up
run 400m
15X asst pull-up

23:52

I decided to scale the pull-ups instead of sub'ing w/pull downs. First time running in mid-day heat of Iraq (120+dgs) had to cut the 2nd and 3rd 8's to 4's. I'm smoked. CrossFit FOREVER! Long live the WOD!

M/29/179/6'

Everything as RXd

33:40

Slowest time anyone's posted so far. FML

Pack

800m
10L
800m
20 Strict / 5 Jumpers
800m
30 Kipping (9 strict / 21 Jumpers)

15:54 w/ ~45 sec interruption in middle frame

As prescribed:

29:28

M/33/5'10"/210

M/41/5'6"/165

as rx'd:

Time: 57:22

All pull-ups completed, also helping another Soldier new to CrossFit. It hurt the time standard, but we completed it.

Well great fun did as rxd l pull-ups came more bent at knees after 30,but everything as rxd.

21:28

Totally buzzing now just signed up for level 1 cert in Ireland, Bring on September

M/23/6'1"/185

as rx'd: 22:20

#82 I feel like that every day. Don't get down on yourself. Remember your competing against the Elite!

As Rx'd 29:51

As Rx'ed. Taped up the blistered hands and used chalk for the first time. It helped a great deal. 24 min. I don't have access to a track so I had to use the treadmill. I also had to walk across the gym back and forth. It's a big gym. Anyhow, I thought I was gonna die on the first round of pullups. My heart felt like it was gonna jump out of my chest!

Tried a little scaling today. Still feeling my way around these workouts.

L-pull ups? Pretty funny. I pulled my knees up and even then needed help.

10 assisted L-pulls
800M
10 strict, 20 jumping pulls
800M
40 assisted pulls (my indoor bar is too low for kipping...raining outs800M.

19:48.

Rx still seems like a fantasy world from here with all these pull ups.

m/30/218

Subbed Regular Pull-ups for all sets....

28:49

Forearms are busted.......

M/28/6'2/247

33:55

Robb, did not expect a response from the man himself. Thank you for taking the time. I sold my college texts books to eat lots of bad carbs so no luck there. When you said it was new information, I was simply wondering how new and if you were looking at one specific reference. I thought maybe there was a recent entry in a medical journal explaining this. It is hard as hell to get as much dense protein as I need without a few grams from other sources. This has a lot to do with where I live and the culture of that area. Moving from the Bay area to Alabama has been a challenge. It's very hard to find protein sources that don't have BHA, BHT and nitrates. No Traders Joe's! Thanks and keep up the good work. PS Wikipedia?!?

m/32/5'9"/169

as rx'd (ran on treadmill)

33:10

On my third day of crossfit! Did 40 L-sits 4 X 10; 800M; 40 strict 3 x 13; 800m; 40 strict again in a descending ladder starting at 12 until I had 40; 800M run. Forgot to start my watch, but I push through hard. I was really pumped when I went to get my morning coffee.

800m
Subbed L pull ups for more of a bent knee as my back hurt with straight legs
800 run
40 strict pull ups
800 run
20 chin ups + 20 60kg chin up machine

37:41

As Rx'd 19:20

Awesome vid of Colin Reardon. What a real fighter and strong mental strength. I'll use it as a motivator from now on.

bw 165

subbed strict for l pu

20:26

Can't run due to knee so subbed rowing, figured rowing was already taxing my grip subbed 40 x 90# push press for pullups. Essentially I did a whole different workout...

3 rounds for time of:
1000m row
40 x 90# push press
31:23

No gas this morning, think I will go back and do the 5000# challenge this afternoon/evening.

m/25/5'7"/165

17:16

Raining this morning so had to run on a treadmill. Otherwise, done as Rx'd.

m/25/169

19:59

25:54 (tm/L's tuff)

m/32/165

21:26

Great follow-up to Monday's forearm blasting WOD!

Work hard. Play Harder!

I don't get this meat-craze. it's almost esoteric!
I have a pack of feta cheese in my hands that has 22g of protein 0.6 carbs 12 g fat
thats a better protein to carb ratio than for example chicken breast

22:46 as Rx'd
M/197/28

M/27/5'9"/158

Field where I run was too far from a pull up bar... subbed in a stair run - 130 stairs - for the 800 m

19:37

#104, Dieke,
He says in the video that dairy protein raises insulin, which can make it harder to drop bodyfat. This sucks, I just dropped another $40 on protein powder and I eat tons of cheese and drink a lot of milk. Probably why I bust my @ss and still can't get below 16% BF.

m/29/5'11/170

CFSB

deadlift
150kg*5

5rds
5 push jerk 70kg
10 box jump 40"

7:31 faster by 1.5 min than last time :-)

FRAT!

I've been taking Bill Starr's advice and working on the "holy trinity" (back squat, bench press and power clean) going with low, heavy reps.

The next few weeks are going to be a strength cycle, so you probably won't see my times here much. But I'll be here reading and posting comments as usual :-)

That picture is awesome, I've been in the heat of moments like that and it's freaking intense. Completely Crossfit.

Man hugs everyone, get after it! Games are right around the corner...

CFWUx3

Now, I am the first to admit that I love pull ups..but, I'm kinda over 'em!

TIME: 20:35

Well I did yesterdays football workout my hands are still torn from Mondays workout! Thanks for the tip freddy!

3 95lb pushjerks should have went heavier
6 deadhang pullups one foot in red band
9 pushups on toes body to the floor
7 rounds

10:32
Then I ran 2 800m to hot to run

C: 27:31 w/ 32 L-Pullups, my pinkies are still ripped up and just trying to keep up w/ Ben.

B: 27:55, knee acted up on the runs a little bit.

Lil' Bob was infernally hot.

My biceps are killing me from Erin on monday and I really wasn't feel'n this when I started but, I PR'd by about 5 minutes. The L-PU's weren't like Rob Millers but they're getting better. Get Some!

27:38

CFE workout today at the Blackbox in Manhattan. Pose skill work, then 6x200m sprints.

34/m/5'10"/189lbs (going up now, not sure if I am losing weight or gaining.. or if the damn scale at Gold's Gym is al screwed up..) Also, the other day the trainer at Gold's tested my body fat with one of those electronic devices you hold out in front of you for a few seconds - reports back 17.2% - uh.... that's freaking high! When I live in England I was at 13.9-ish and I am in way better shape now that I dont drink Guiness 3 meals a day, but hell maybe that's the answer? Any thoughts on whether those body fat devices work, are accurate, etc?

Anyhow, WOD as Rx'd

27:48
Dog gone L-PUs were killing me today and my run was pathetic slow. Legs were crushed from going to failure on OHS's yesterday.

31/m/5'10"/210

Cool pic!!

as Rx'd

40:13

#107 Mo Shaw
I've just compared them on nutritiondata.com
and did a little google based "research"

http://jama.ama-assn.org/cgi/content/abstract/287/16/2081

"Conclusions; Dietary patterns characterized by increased dairy consumption have a strong inverse association with IRS among overweight adults and may reduce risk of type 2 diabetes and cardiovascular disease."

my two cents
nutritional science is pretty inconsistent
if I got the meaning of "inverse association" right

Hey I just started this workout routine this week so I can't do any pull-ups yet (weak upper body). Is there something I can do to replace the pull-ups that work the same muscles? or is there someway to modify the pull-ups? Thanks.

M/35/190

Couldn't imagine doing another pullup so subbed dips for pullups

29:07

Hey there,
Just want to give a shout out to Colin - athlete finishing "Heavy Grace" in the picture. I had the awesome opportunity coaching him through his final wod and want to say that his determination and drive was awesome! He never lost sight of the end goal.

As a coach I was totally inspired by his performance and will to finish. One of those moments I'll never forget. Great job Colin, you're the man!

Comment #107 - "the video that dairy protein raises insulin"

If the video said that, it is wrong.

Google insulin index.

Cheese has an insulin score of 45.

Beef has an insulin score of 51

Fish has an insulin score of 59

Lentils have an insulin score of 58

Peanuts have an insulin score of 20.

Eggs have an insulin score of 31.

15:18

Back injury - please help!

I would really appreciate anyone's help or comment regarding my lover back injury. I think I did it some 3 weeks ago doing clean and jerks - ordinary weights, so I was lowering them down to the floor after each clean. It felt like a discomfort for a week, during which I continued with CF. Around day 10 I could not move any more, with pain and stiffnes on both sides of lower back.
Doc gave me antiinflamatory drugs and some muscle relaxant, which I took for 7 days. After that I was fine and slowly going back to excercising - swimming, bicycle, and scaled down WODs.
Now pain and stifness is back for third time in two weeks. I can not pinpoint what causes it, just in one moment I feel stif and it gets worse for next day or two.
Any ideas? Docs are not help, they just say 'excercise carefully', but how can I be careful if I don't know what's the trigger? I have some experience with neck stiffnes, but lower back is new to me.
Please help. I'm not cut out to be a couch potato...

I just like that Robb is invoking the Dark Crystal with all his "essences" speak. I never knew the Skexies were such great models of performance based nutrition.

kstar

#121
Thanks for the info. The focus of the video was on glucagon and its affect on insulin stabilization and fat loss. The general idea is that meat tends produce more of it than dairy or other protein sources. But if it's not cheese and milk keeping my love handles around, it can only be my crappy genetics. Or my five hours of sleep per night.

As Rx'd 22:20

23:44 Maintained strict form, and no butterflies on the last 40. In other words, that felt really slow.

21:30

I won't have access to a good place to do this today so I'll put it in the bank and pull one from the archives. As rx'd 6 years ago today: http://www.crossfit.com/mt-archive2/000060.html (wfs). I love these old WODs, they seem kinda wacky by today's standards.

Holy Shnykeies, thought I was gonna puke all over the nice gym carpet this morning. Still using the Pull-up assist but dialing back on the assist part.
28:36. At least one of those minutes is fighting that puky feeling in the back of my throat. It's good I didn't eat breakfast before this one.

22:09

25/m/5'11"/204

24:17 rx'd...Runs 3:11, 3:33, 3:50

31/M/190

not as rx'd - I had to cut it all in half so I wouldn't be late for work.

Still took me 15:09

As rx'd

22:17

Completed this WOD one hour ago...just awoke from coma.

m/39/158
22:03 as rx'd

25:25 as Rx'd

All runs were done on a nearby track.

Colin (pictured) - We are so proud of you at CrossFit H.E.L.! You are a true warrior. I am beyond inspired by your BW Grace - not to mention each day I get to train with you at the Lab. The picture speaks a thousand words. Wish I could have seen it in person.

Jennifer

M/25/140/5'11"

28:39 asthma was killing me on the runs.

Billy Olympic Crossfit or anyone who knows a lot about the zone. My school year just ended (teacher) so I'm going to use my time to give the zone a try. The eating lifestyle I follow has me at about 10% body fat and weight of 160# at 5'7". I'm curious to see if the zone will provide more energy as well as helping take off a couple percents of body fat (and a few pounds - I would prefer 155#). I would like to be at around 7-8%. A little more muscle never hurt either. I figured I would read "The Zone Diet" by Dr. Sears for starters. Any other suggestions/guidance as I get started? Block recommendation? Thanks!

32/m/165

as rx'd 27:15

Okay, this was a smoker. After the missions, the convoys, and the previous workouts I was through. I looked forward to the WOD this morning and could not breath during the workout. The 800ms were brutal, but all those pull ups about killed me. It felt great. I have been doing CF for roughly three weeks and it is part of my battle rhythm now.

Today here is what I was able to do:
800m
15 L pull ups (most bent knees)
800m
25 strict PU
800m
25 combo of kipping and strict pull ups. Last two were assisted.

Thanks FRAT!
Keep'em coming!

24:09 Home 800 loop
runs = 3:35, 3:46, 3:55

as rxd
24:05

36/m/175/6'

as rxd 25:37

22:12

21:38 as modified
850+m run
20 L pullups
850+m run
30 Strict pullups
850+m run
40 Kipping pullups

m/5'3"/160/29

as rxed

23:09

L pullups got a little more h-like by the end as usual.

Took last two days off for recovery from the video qualifier WODs.

Today's WOD was not a stellar performance. Didn't feel like pushing hard.

As Rx'd: 24:46

28/m/65"/155lbs.

5-5-5-5-5 OHS

45,55,75,75,85

QUESTION:

Is it ok to put a 1-2" platform under your heels when completing Overhead Squats? I feel that it gives me greater range of motion and allows me to keep better form?

Any help/input would be greatly appreciated.

STrump

I want to say thank you to all the military and police out there. I have always had respect for what y'all do but this past weekend really put into perspective what sacrifices yall make on a daily basis. on 5-29-09 a great man Master Sergeant Steve Hood of the Mississippi Highway Patrol was killed in a car accident in a high speed chase. He was a great friend of my dad and our family's are very close. Trooper Hood left behind a wife and 3 kids. RIP Trooper, thanks for everything you did!

Comment #120, Jack,

Hard cheeses are an exception. Yogurt has an insulin index of 115, higher than that of ice cream at 89. The insulinogenic properties of milk have been studied extensively and research has shown that the fat content is irrelevant (i.e. skim milk and 2% milk have virtually the same insulin index). It is the combination of specific proteins and lactose (one part glucose and one part galactose) that gives milk its high insulin index.
Here are a few references for you to look up: (a) Östman, E; Liljeberg, H.; BJörck, I. “Inconsistency between glycemic and insulinemic responses to regular and fermented milk products” Am. J. Clin. Nutr. 2001, 74, 96–100. (b) Hoyt, G.; Hickey, M. S.; Cordain, L. “Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk” Brit. J. Nutr. 2005, 93, 175–177. (c) Holt, S.; Brand Miller, J.; Petocz, P. “An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods” Am. J. Clin. Nutr. 1997, 66, 1264–1276. (d) Krezowski, P. A.; Nuttall, F. Q.; Gannon, M. C.; Billington, C. J.; Bartosh, N. H. “The effect of protein ingestion on the metabolic response to oral glucose in normal individuals” Am. J. Clin. Nutr. 1986, 44, 847–856.

I am a relatively new Crossfitter just getting into the swing of things. I am going camping this weekend with no internet or training equipment. Does anyone have a few good WOD's for a guy out in the woods who is not trying to miss two days of workouts?
Any suggestions would be fantastic!

20:42

40 L-sits & pullups in place of L-pullups.

3 sets:
ball smashes
resistance band bench press 40lbs dumbbells

as rx'd 20:58
transition time killed me

6'0"/m/21/160

M/43/185/5'9"
Sub'd 1000M rows for 800M
Else as Rx'd - 29:13

Hip and foot not capable of running today... sub'd 100 alt. lunges for 800m runs.

1) 2:54 100 lunges / 5:03 40 L-pullups
2) 3:04 100 lunges / 6:34 40 strict pullups
3) 2:58 100 lunges / 2:51 40 kipping pullups

Total: 23:28

m/6'1"/198

22:58 - outside, light rain and wind

Thought I was good at pull ups before starting Cross Fit a few months ago! L's faded to bent-knee, strict faded to kipping.

Hands are a wreck since subbing 120/120 for muscle ups last Friday (haven't bought rings yet), so I wore work gloves. Helped with the blisters and hanging onto a wet bar.

run as rx'd, 10 pullups 15sec L-sits
18'05"

28:00
sub: 100x double under

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups C2B

warm up was
30 dips with 30lbs vest
30 situps 40 lbs
30 backext 40 lbs.

time was 25:44

24:25 PR as rx'd

Last time was up at Tahoe; beat that time by over 4 mins. Avg HR 173, peak 188, rec 52. W/neighbor Bob.

27:00

CFWU
800m Run
10 L-Pullups
800m Run
10 pullups
9 pullups
800m Run
10 Kipping Pullups
10 Kipping Pullups
10 Kipping Pullups
1 Kippling Pullup (the 9 pullups from before was bothering me)

I felt a little like I was floating when I was done. Felt awesome!

Modified and Scaled WOD:

400m run (in Vibram Five Fingers)
20 Sitting Pull-ups (cant straighten my legs)
400m run VFF
20 Strict Pull-ups
400m run VFF
20 Kipping Pull-ups

16:18 min

M/34/202/6'0"

m/29/6'1/192

as rx'd

26:25

M/65"/214/31

Note new to Crossfit/Can't do pull up very, yet!

25:02

Pull ups 13 strict/ Gravitron 85lbs assist 37/ Gravitron 105lbs assist 70

39m/6/184

29:51 ctb

age 19 bw 170
22:00 flat as rx'd done on bleachers

i was sore monday from saturday's PUs, and today I was sore from monday's PUs even worse. Ran a 5k, didn't eat my Zone bfast and paid for it

25:55

33 yom 220 bwt

biked 10 miles to track/work

did 3 rounds of:
800 m run
50 pull-ups on back of bleachers

time: 26:53 shaved over 10:45 off this same workout from May of '08.

bike 10 miles home

43yom / 149

19:38 as rx'd

as rx'd: 22:37

34/F/128

(Scaled Pull Ups: 10 L, 20 Strict, and 30 kipping.)

30:11

26:46 as rx'd

boohoo - I'm recovering from a cold, I held back on the run.

24:26..... I can do better :-/

m/37/195

as rx'd 38:10

this was my first time doing L-Pulls so I struggled...at least I did everything as rx'd which was my goal.

m/41/159

29:52

Last 10 were jumping PU to get time under 30 min.

M/31/5'10"/192
as rx'd: 30:26

Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Best L pull-ups I’ve ever mustered. They were all strict pull-ups and almost all good L’s with only slight knee bend.

Unfortunately, the pull-up bar is upstairs and on the other side of the house from the front door, so I got to do a little extra running and it makes my GPS data worthless because it doesn’t catch up for a little while after I get outside.

19:26.02

Scaled to Pack:
800 meters
10 L pull-ups
800 meters
20 strict pull-ups
800 meters
30 kipping pull-ups

approx. 16 minutes

It's raining and I'm exhausted. Taking an extra rest day. Feel kinda beat up.

all jumping pull-ups

18:11

800's and scaled pull ups like this:
30 L-pulls with assist of feet on box and pull ups on rings - basically a pull up from sitting with L sit work mixed in at end of pull.
30 band assisted dead hangs done in many sets ugh...
40 regular kips.
26:15

m/49/5'8/172

CFWU x 3

As rx'd 24:07

Three different grips on pull-ups
palms facing, palms facing away, and neutral

M/38/6'1"/195

18:54

Scaled the pullups using Gravitron with 55#

Ran outside in the grass.

GOOD TIMES DAMMIT!

30:30

as rx'd

can't straighten my legs all the way on L-pullups, but i'm getting there. great workout

33/M/6’00/185

23:54

Hot out there (85 deg) but humidity wasn’t as bad as it could have been, so it wasn’t stifling.

m/19/5'9"/170

Awesome workout.....kicked my butt. I think I am doing the L- pullups out of form....

Had to Scale it:

800m
15 L-pu/ 10 Strict
800m
25 Kipping
800m
25Kipping

23:19

I have just mastered the kipping, so I figured I'd use it. I can't wait for Crossfit to whip me into shape to do the full WOD's. I thought I was ripped...then this came along. I am loving every second of it.

Oh, and BTW, I puked after this workout too. This and Barb made me puke- I NEVER PUKE. Not in football, basketball, MMA, never! Crossfit is the next level.
I guess I deserve some sort of Pukie shirt.....
I am pushing it to the limits, and loving it.

Ben Dziwulski
God bless

rx'd 27:11

29/m/184

23:51

Runs were 850m and kipping PUs were CTB.

35/M/165#/6'0"

WU: push ups/OHS/sit ups 15x3

WOD: as Rx'd

30:07

5 x pwr cleans 155# (1 set, then 145# next 4)
10 x burpees

5x for time = 12:47

Kelli used 85#

time = 12:10

25/m/173

hands and shoulder are still a little beat up from the last chance qualifier so i made a custom wod with fewer pullups.

max reps in 2 mins of each:
burpees - 52
L pullups - 16
ring pushups - 32
kipping pullups - 30
double unders - 51

my upper body was so blown up by the time i got to double unders that i could hardly spin the rope. i didnt get near the numbers i was hoping for except for my burpees.

19:41
Run 800 meters
40 L pull-ups
Run 800 meters
40 Towel pull-ups
Run 800 meters
40 Jumping pull-ups

As Rx'd at the Beach in Vancouver. What a day! Hot as a mother and this 78 year old dude stopped by to get his pullups in. pix on my blog www.fortime.ca. He did like 10 in a row.

As Rx'd 22:12

m/38/76/195

Modified:
800m run
40 KTEs
800m run
40 ring pullups
800m run
40 ring dips

25:30

cfwu
WOD sub 20 ring dips for pullups[torn calluses]
18:56

M/26/6'1/175

WOD: subbed

0.5 mile run on treadmill (8.5/1.0% grade)
40 Strict Pullups (alternating grips as needed)
0.5 mile run
40 Kipping Pullups
0.5 mile run
40 Jumping Pullups

Nowhere close to being able to do 40 L-Pullups. Only had about 40 minutes, so figured the aforementioned substitutions were adequate.

"Pullup salad a la Nicole," as rx'd, 21:44.

There are some days where I feel the WOD just gets the best of me and I don't have the stuff. Today was one of those days. Total suckitude from the first step.

Prelim: 2 rounds of quarter mile run, 10 ghd, 10 be, 10 pullups, 5 cleans (45-65) 5 pj (45-65) 5 squat snatch (45-65) 5 sj (45-65) 5 fs (45-65) 10 dips, 1 handstand and hold 20 secs, 1 bar L-sit and hold 5 secs.

had company pt
sub'd 120 pull ups, 80 dips, 40 knees to elbows

Overhead Squats
135
145
155
165
175
185 X 3

Every min on the min for 30 min, 15 DL (100#)- BRUTAL!

This is a fav wod of mine. Starts out easy, by the end it is just brutal.
Today felt especially rough but I loved it! I was drenched by the end and I made myself walk around a bit but could have lain spattered on the floor. ;)

Skipped one round and missed two reps so my grand total was… 433 DL’s! Tied PR

Have a good day everyone!

Erin

F/25/5'7/135

Subbed all pull-ups for kipping pull-ups
28:27

as rx'd
22:50

#151,
if you can find a good tree branch for doing pull-ups, you could do "tabata this" one day, and do some hiking and handstand pushups the other.

As Rx'd w/kips ctb:
32:25

(Done at Kid Park, L's and strict on monkey bars, kips on old bench swing frame. Run: down to first bend on stone walkway and back around)

Ever since I came back from my break my performance has been supremely sub-par. Kind of getting on my nerves. I know i'm capable of better than this...guess i just need to find my mojo again or something. Either that or a swift kick in the a$$. Don't know what's going on

REF #148

QUESTION:

Is it ok to put a 1-2" platform under your heels when completing Overhead Squats? I feel that it gives me greater range of motion and allows me to keep better form?

Any help/input would be greatly appreciated.

STrump

Comment #148 - Posted by: STrump at June 3, 2009 10:17 AM

My understanding is that raising the heels/shifting weight to your toes is a common FAULT thus you shouldn't do it. This info was from the CERT 1 class and the manual that came w/ registration.
Good Luck.
PS. As stated before the other day, I'm a new trainer so if something I say isn't right to another CFer, please advise.
Thx.

sub'd
800 m run
40 assisted pu (105)
800 m run
40 band assisted pu (green band)
800 m run
40 jumping pull up
18:20

M/48/6'/185

20:59 as rx'd

26:52 need to work on L pullups and kipping

WOD as prescribed: 21:36

m/35/5'8/152
Had to sub L-pull ups for HSPU think I might be getting a hernia
800m run
40 hspu
800m run
40 strict pull ups
800m run
40 kipping pull ups
time: 23:42

Eh Eric I hear you dude. Coming back after a bunch of time off just sucks eh! It takes so long to get the lungs somewhat efficient and body strong and no time to loose them both! Been there many times. Just keep hammering away brother!

as rx'd
23:03

sub'd
600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold

m/35/6'/165

as Rx'ed 26:28

2:52
8:39
3:00
7:13
2:57
2:17

L-Pulls and Dead Hangs were full ROM full lock out, but took a long time. Kips ripped some nice flappers...two of them on the same spot...

30/m/190

600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold

23:32

30/m/190

600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold
600 m run
15 beginner pu
5 sec l hold

23:32

splits: after each round of Pull-ups
8:58
16:53
time:24:20
disappointing effort on the L PUs

As rx'd 21:01
800m on the road out and back
3:32/3:47/3:52
L-pullups 10 sets of 4 3:44
strict pullups 4:22
kipped pullups 1:45

Wasn't happy with any of this. Runs didn't feel good, pullups sucked.

As for callouses, I find that since I've started using chalk mine rip less. The key is to sand them down with a dremel tool before every workout and to let the bar ride in the crease of the second finger joint not the palm. I haven't had any luck shaving them or using a pumice stone.

WOD - 22:24

Hi fellow crossfitters, whats up?

This one was hell.

So I had to scale it down a little bit, you know cause I've got so much to love.

800m
40 pulldowns on the machine(50kg)
800m
30 pullups with 35kg support
800m
40 pushups

31:50

Sweeeet, see you later guys!!!

Menco

As Rx'd:

20:55

As rx'd

25:59

f/26/155

M/17/5'10/147

ok, so this is what i did

ran 400
biked 400
8x5 L-pullups
ran 400
biked 400
8x5 strict
ran 400
biked 400
4x10 kipping

totall time was around 25 minutes
(my timer died on me last night, so i used the gym clock best i could)

this was overall a great workout

AWESOME PICTURE!!!!

Just goes to show how great the community is.

Hey,
has anyone here tried, or is anyone here actively using the Zone diet? What do you think of it?

It seems like not quite enough food.
-Natty

m/30/6/200

31:38

Subbed knees in tuck position for L PU. Branch used for PU was a little low, so couldn't quite bottom out on PU. Otherwise as rx'd.

21.12

subbed this work out for the regular

run 800 meters
10 L pull-ups
run 800 meters
20 strict pull-ups
run 800 meters
30 kipping pull-ups

19/m/165/5'11"

Forgot to stop my watch at the end.

800m
3:09, 3:46, 3:49
L Pull-ups-4:18
Strict-5:05
Can't do kipping yet and forgot to stop my watch so time for those came out to 8:09, total of 28:23. Estimate the last time at 6:09 so the total would be 26:23.

cfwu x 1

.50 mile run
40 L pullups
.50 mile run
40 pullups
.50 mile run
40 kipping pullups

19:55

#225

I just started on the zone diet. If you follow the diet the way it is shown, it will be enough food. While it may not seem like it is, once you see it and consume it, it does indeed suffice for a pleasant meal.

I found the benefits from just starting it are I am more alert during the day, and I just feel more like doing my workout as well as engaging in the other activities of my day.

Hope that helped.

M/24/160#/5'7"

Not as Rx'd

CFwu/250m row

Sub 1000m Row
40 L-PU (10, 4, 3, 4, 4, 3, 4, 4, 3, 1)
1000m Row
20 Strict PU/20 Jumping (10, 5, 5/10, 10)
1000m Row
40 Kipping PU (4x10)

Time: 29:06

First time with this WOD - not terrible, not good

I would say as Rx'd but my runs ended up being closer to 900 meters. I don't really care because if the point was to increase my work capacity then mission accomplished.
22:47

As RX'd: 20:16

First 25 L pullups were done at station that physically blocked legs from being straight, so concentrated on keeping knees as high as possible. After other station opened up that allowed for L pullups, did them there.

outside, ring pull ups

800m
40 L pull ups
800m
40 strict pull ups
800m
40 kipping pull ups

time: 29'39

As rx:

25:15

Haven't run consistently in years.

Buy In; 50 jumping jacks, stretching, 10 OH squats 10 push ups, 10 sit ups, 10 back extensions, Samson stretch

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 60 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

17:57:01 I couldn’t hold the L sits more than a few seconds. Looks a heck of a lot easier on paper.

40 mins. tons-o-help on the L and strict pu's

Greetings fellow crossfitters!

This one was a tough one. I did not do too good and I am a little embarrassed with I did.

800m
25 kipping pull ups + 15 pushups
800m
40 pushups
800m
40 pushups

24:21
I had to switch to pushups because at one point my neck hurt like hell! I thought my head was about to rip off so I switched to doing pushups. What is a good body worth that's got no head? NOTHING!!! HEHEHE only joking. I knew my head wouldn't rip off but I was only demonstrating how painful it really was!

Take care

Nearly headless Bryan

46/182

24:56 as Rx'ed.

Did this one at the beach in Sunny Vancouver with Surrey Sterling. Had a blast as usual.

RX'd 28:27

F/41/5'4"/140

subbed a bit here and there, hands & arms were toast and I can't do strict or L pull ups yet anyway, runs were outside

800m run
40 knees to elbows
800m run
20 dips
20 push ups
800m run
20 dips
20 push ups

25:34

M/28/5'11/195

Time of 29M.
400M, 20 L PUs
400M, 20 L PUs
400M, 20 Strick
400M, 20 Strick
400M, 20 Kipping
400M, 20 Kipping

Broke the twenty best I could in sets of ten after a 400M Jog/run. Felt energy depleted after working out so much almost everyday. No supplements just fruit,bread,veggies, and meat diet with lots of water and juice. Any suggestions to get energy levels up would be priceless!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

F/27/5'0"/18
As Rx'd: 43:22
This was brutal, wanted to give up an number of times but stuck with it. Next time, I will beat this time...

M/36/6'2/180

23:00
modified the following
set 1 - half bent knee/half strict
set 2 - half strict/half kipping

M/15/142lbs/5'11''

800M
40 reg pull-ups
800M
40 reg pull-ups
800M
40 jumping pull-ups

22:59. Had to do my PU's on a tree and there was not enough room for full extension of my legs therefore no kipping. Also cant hold an L sit.

M/19/178lb

as rx'd

23:17

1000m row
cfwu x 3 (-)pullups
scaled
800m run treadmill
20 N-pullups
800m
30 assisted pullups
800m run
40 assisted pullups
all sets broken
29:07

m/30/5'11"/180

As rx'd

22:42

L-pullups were about 70% range of motion.

done with subs. didn't time

no warm up. used this as warm up for 5x5 overhead squats.

Only did half workout with no time. doing an easy week.

run .25 miles, 7.0 mph, 1%
20 L-pull ups
run .25 miles, 7.0 mph, 1%
20 dead hang pull ups
run .25 miles, 7.0 mph, 1%
20 kipping pull ups

cool down: work on some light box squats

CFWU and DU work

33:17 rx'd in Five Fingers

3 hours later CFE WOD 4-2-1-2-4 ladder...KILLER!

S/F

m/38/5'10/160
rx'd except strict pulls again instead of kips
32:00

scaled pullups to all kipping and did 30's not 40's

28:18

19:27

Scaled to
800m run
10 L-pullups
800m
20 kipping pullups
800m
5 kipping, 25 jumping

Was after CFWU x 3 with only 5 pullups per round. The 50 total (not counting jumpers) is the most unassisted pullups I've ever done in a day.

m/29/6'/165

hands are toast and blister ridden due to last few work outs, forgot gloves, no time, etc. excuses, excuses.

did 50/40/40 pushup sub (another weakness of mine)

16:58

still a great work out

Had to sub L-pullups for half hang knees to chest, still can't do one L-pullup. Also, time to get from the gym to the track and back but not too bad.

27:03

800 m
40 strict
800 m
40 strict
800 m
40 strict

24 min

Right shoulder hurt, so I scaled this down:

12-20-40 with 800m run in between. All runs on the treadmill (crap) and around 3:50.
30min and change.

#231

Thanks a lot for the response, I'll try it.

As Rx'd 18:54

left hand is stinging and bloody. great workout!

21/M/6'/165

Runs on a treadmill and pullup rounds all scaled back to 25 reps.

3:09 800
25 L-pulls
3:09 800
25 strict
3:07 800
25 kipping

About 23 minutes or so for the whole thing.

as RX'd

19:20

and now I have no skin on my hands.

33/m/210/6'5"

too many pull-ups

so i ran a 10k: 53:47
20 of each pu: untimed

33/F

not as Rx'd...did 20 jumping pull-ups for pull-ups. also, 1st 800m was slow (by about 3 mins) due to the fact that my 2 1/2 year old set the pace b/c she wanted to run the 1st one with me.

21:33

37:52

- ran on treadmill (9.0 speed) & subbed reg pull-ups for all sets (most were jumping)

Jodi (F/30/111)

as rx'd

Time: 26:32

20 pull ups x 3
1000 meters x 2
400 meters x 1

25'27"94

love all..hate none..

Did all three runs, but only the first 2 segments of pull-ups. The last 17 pull-ups of the second segment were jumping pull-ups. Did 9.5 MPH on runs, for times of ~3:20. As usual, stamina on the pull-ups was the limiting factor.

35 minutes

Great talk on NPR today about farming vs. hunting/gathering... Not just healthwise, but the guest got around to blaming the agrarian economies for inventing social stratification and uneven wealth distribution. Would be great to discuss tomorrow.

http://www.npr.org/templates/story/story.php?storyId=104880058 (WFS)

32/m/160/5'10"

49:00

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 21:57.

Cool-down: foam roll.

New PR by by 25:02! Runs on outside road course. 55F, light rain. Previous time this WOD came-up it was my 9th WOD. I guess doing over 500 WODs in the interim made quite an impact!

M/16/5'11"/168

28:17, with half "L" and half "N" pull-ups on the first round, rest as Rx'ed.

M/50/5'11"/172

28:44, as Rx'ed.

Regular pullups for all three sets, knees up to keep feet off ground. 30 reps per set - very broken.

31 minutes.

Been back to the grind for a while. Still not at the level I was before my mild rhabdo...blah.

26:12 RX

Aloha,

Jordan

m/20/5'8"/160

As Rx'd

18:58

Done in the rain. Funnnn

m/21/150/5'7

23:20

S/f

30:06

Scaled to pack

subbed running for 4:00 jumping jacks

15 min warmup

22:00 min

37:00 total

30 - m - 165 - 5'7 - beginner

25:17

21:38 with CTB pull-ups. Runs done on treadmill at 1% incline.

34/M/203/6'1"

22:12 as rx'd

* only the kipping pull-ups were CTB.

Injured my hamstring last week and still can't run with any speed.
Subbed 1000m row - much slower than my 800m run.

24:41

When I do this WOD with running, I'm aiming for < 20 mins.

as rx'd: 30:56

Thanks Lauren & Coach. Nice cycle.

Great effort in the video.

Thanks to all involved with CrossFit Radio. I for one really appreciate the interviews. Usually on Saturday or Sunday afternoons I go for about a 10k hike/walk. I enjoy catching up on the shows at that time.

Russian F/S routine 6 x 6 @ 80% , Brutal,best ab workout in a while,also R S/P routine and burpee ch day 9 ,catch up wi the wod the morra ,gym closin as usual !

hard.

as rx'd

26:34

m/24/6'1''/180
as rx'd
26:09

29:59 but scaled to 30 pull ups per set due to time constraint. ran at 8 mph. vs
42:00 w/ l&s-pull ups. strict pull ups were hard. decent kips but ripped matching callouses on both hands on pull up #110. ran at 7.6-7.8 mph 7/31/07.

strict PUs felt ok. did 21 kipping PUs to start 3rd set.

m/52/173

21:28

mod'ed
L-pullups with band
dead hang kip for strict - come to complete stop

Comment to #41 Jacob

I am an outpatient physical therapist and for the most part I would have to agree with your therapists instructions. I would tell you at least 6 months before running, but it also depends on your running technique. If you are an excellent Pose runner then there will be less ground reaction force given through your joints all the way up to your back. I would be more confident to have you return to running earlier like 4-6 months if this was the case. If you run from heal to toe then I would probably want you to wait longer maybe 8-12 months because of the force that would be sent up through your joints from the pounding. This would give you adequate time for proper healing and for your muscles to regain strength to withstand the pounding. Of course I don't know your current strength so its different with everyone.

Hope this helps. Good luck to you.

24/m/5'7/165#

Thought about doing it in my fivefingers but haven't used them in ages and don't think 3x800m would have been a good place to pick it back up.

As rx'd in boots 'n utes

25:30

L's and deads took forever; broken up into 1's and 2's about 1/3 into each set. Runs smoked me...

800
25 l-pullups
800
30 strict
800
40 kipping

22:28

26:26

OHS 5x5 - 95,115,125,135,145 made that up from yesterday then...

24:11 as RX'd - L's and Dead's broken into 4s and 5s midway thru the set.

23/m/68"/175

24:58

after about 25 strick L-Pullups, I just had my knees bent rather than a rigid "L"
otherwise as rx'd..kips are getting better..

Ran 5k on the road 23:50

46/M/6'/185

OVERHEAD SQUATS:

5-95
5-115
5-135
5-140
5-135

ALL WERE BUTT TO D-BALL. BALANCE WAS A CHALLENGE.

LET IT BE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

26:16:14
L-PUs were choppy at best. The second set of PU's were kipping and I had to use the gravitron for the final set. I changed the weight assist each set of 5.

F/27/110

blue band pu

22:47

35mins flat
Rxed
used treadmill for the run

27/m/174 lbs
16:49
strict/L shape pull ups can use alot of work!!!!

INSANE WOD though, I got the pukie feeling in my stomach just before 3-2-1

As RX'd

28:37

I did!! it ok to do one pull up at a time? after like 60 thats how i had to do it....
Total time 26 minutes

Modified to:
2 minutes speed bag
1 minute heavy bag
200m run
40 dead hang pull ups
3 rounds: 31:03
did bag work and short run because of knee DJD
can't L-sit yet so dead hang pull ups broken in to sets of 15,10,5,5

As Rx'd 21:42

Jacob #41

I am a neurosurgeon and was quite interested to see your post. I would definitely encourage you to take it easy for the next several weeks and slowly reintroduce physical activity. The two biggest issues are simple exacerbation of muscle spasms from the trauma of surgery and the risk of reherniation. I would also tell you that the whole running thing and what is does to the spine is very much over done. Direct axial loading of the spine is much less deleterious than shear forces. I think that "no running" for 12 months is a bit conservative. Maybe ease back into it after a little more recovery time and take it very slow and see how you feel for the next couple of days. Oh, I almost forgot, "always consult your doctor." Good luck with a speedy and functional recovery.

1/2 mile treadmill run 1% incline
10 L pull-ups
1/2 mile treadmill run 1% incline
15 strict pull-ups
1/2 mile treadmill run 1% incline
20 jumping pull-ups

22:24

Did the workout at the globo this morning.

18:37 as rx'd. runs sucked.
5:19-7:29-5:47

then 40 or 50 PU's with varying grip/styles for practice. Note, close reverse grip made LPU's easier.

Bosu Situps x 20,25,25
25# standing back ex/front raise modified swing type thing x 12,12,12
Pullovers 4pl 3x10
Weighted Back ex on angle: 25#x10,70#x8,115#x2x8,140#x8
Situp Machine- 80# 3x15reps

now REST!

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

39/m/190
as rx'd

today 21:42 (outside runs)
last 21:34 (treadmill)

30 min even. 7 L p/u, 10 kip, rest jumping. Arms are dead.

41/M/147

as rx'd

31:00

21:48
L-pull ups sloppy, not holding perfect L

21 minutes

as rxed 24:27

This one hurt.
CFWUx3

Run: 800m
LPU: x40 one leg
Run: 800m
PU: x40 strict
Run: 800m
PU: x40 kip

30:07

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 25:39
Compared to 070731: 34:03
Foam roll after

18.23

Getting ready for a local dead hang pullup contest, so scaled to 15 pu w 10 pounds/800, 15 pu with knees tucked in front/800, 15 dead hangs/800.

Intensity level much higher than if done as rx'ed. Paul

18.23

Getting ready for a local dead hang pullup contest, so scaled to 15 pu w 10 pounds/800, 15 pu with knees tucked in front/800, 15 dead hangs/800.

Intensity level much higher than if done as rx'ed. Paul

33:24

M/39/150

Scaled as follows
Run 800m
10 L-pullups
Run 400m
20 Strict Pullups
Run 400m
30 Kipping Pullups

28:15

m/26/170/5'-9"

Rx 17:42

need tons of work on the L-pullups... hands torn completely after kipping today.. glad its a rest day tomorrow...

23:30

27:30 as rx'd.

L-pullups were sloppy.

me: 13:20 as rx´d
Elisa (my gf): 4 rounds of 400 m + 50 situps: 12:00

m/48/178

Began by incorporating some skills work into my warm up:

Muscle Up Progressions, Rings at 65", 10 reps
Overhead Squats, PVC Pipe, 10 reps
Handstand Push Ups, 10 reps
Double Unders, 10 reps
GHD Sit Ups, 10 reps
Back Extensions, 10 reps

Then onto the wod:

Run, 880 yards, Neighborhood Course, 3:12
Pull ups, L, 40 reps, 3:45
Run, 880 yards, Neighborhood Course, 3:50
Pull ups, Strict, 40 reps, 4:11
Run, 880 yards, Neighborhood Course, 4:01
Pull ups, Kipping, 40 reps, 3:27
Total 22:26

It was hard to get going today - was pretty sore from the last couple days of training (2 wods, CFSB training on Monday, O-Lifts & judo on Tuesday). Pull ups were highly broken (15-10-5-5-5/10-5-5-5-5-5-5/15-7-6-5-4-2-1). Looking forward to taking a rest day tomorrow.

Mama and Brittany took the day off. Luke trained hard with a local football club and did great!

Mark 25:54

M/21/155

800m
20 L/20 Strict
800m
40 Strict
800m
40 Kipping

28:04

Damn - The strict pull ups were slow! Actually the whole thing was slow!

Used rings for all sets of pull ups
200m run with turnarounds (x4)

34:25

43/171

Was warming up to begin WOD but could feel tension in my left calf muscle. A warning that I should not try running hard due to previous calf muscle injury, so I rowed instead. Subbed 100 rows on bowflex for 800m run. Pullups as rx'd:

27:12

29:00

20:56 as rx'ed. need some work on keeping my legs straight on the L-pullups. going to be part of my warmup from now on.

25/m/5'11"/177
as rx'd
25:24
Toe from partially pulled out toenail a little tender on 3rd 800.

M/29/6'/195
29:50
- L-pullups need some serious work

m 20 6'1" 240lbs
scaled pull-ups down to 20 each.
24:54

-L pull-ups were pretty pathetic and need much work, strict pull-ups were good, and kips were decent and still need some work.

-wasn't at all satisfied with the time so i ran another mile alternating sprints and walking. and i was out of town the past 2 days and missed the monday and tuesday wod.

as rx'd 30:54.

as rx'd 30:54.

31:45

30/m/197

24:14

dead hangs are weak, so I did 20 each of the L's and strict pull-ups each round before finishing the other 20 in kips. last 40 kipping also, of course.

22:24 as rx'd

as rx'd

21:23

26:24 as rx'ed

Scaled the pull-ups to 10, 20, and 30 respectively.

23/m/163

30:29

MGySgt. USMC M/47/6'2"/201

As Rx'd 37:01

Used my rings for pull ups. It all felt good except for having a slow time. ha ha ha

As soon as I finished this WOD I continued with week 2 of my personal Mon-Wed-Fri challenge.
Wear a 20 Lb vest and complete 1 burpee, jump up on 24" box, 1 pull-up, and 1 K2E. Repeat X 15.
Time 11:27.

OooRahh CrossFit

#291 Alan
#307 Tim

Thank you for your input.

Jacob

My first WOD at CrossFit Calgary

RX:
For time:
Run 800 m
"Pick it up and put it overhead" 40 reps of 105#
Run 800 m

Scaled as:

Run 800 m
Clean and Jerk 40 reps of 65#
Run 800 m

24:00

CFWU
situps on steep decline

WOD
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

35:33

Did my first true L-pullups on this one. Very exciting.

modified/scaled as:
800+m (3:01)
20 tuck pullups (15/5)
800+m (3:17)
30 strict pullups (10/10/7/3)
800+m (3:28)
40 assorted kipping/butterfly pull ups
(15/10/6/4/5)

16:28

W/U- CF warm up and a muscle up, because I can do ONE now!

f/125/5'4/24

17:01
(pretty much all jumping pull-ups)

M/58/200
subbed 1000 m rows, 20 L pullups, 30 strict pullups, 40 kipping pullups 24:31

F/48/125
subbed 1000 m rows, 20 L pullups, 30 strict pullups, 40 kipping pullups 29:11

28:47

TOTAL muscle fatigue. not all that tiring, just killed my biceps and lats. status post 105 pull-ups two days prior.

As rx'd but legs bent a bit on L pullups partly due to flexibility. Also I had to walk a 100m to the track and it was muddy. But mostly I'm just a slow runner.

33:13

Warmup, 2 rounds

20 MEDBALL Cleans / 20 Situps

Brand X Scaling
800m Run
10 swinging L-Sit pullups
800m Run
20 Strict pullups
800m Run
30 kipping pullups

Time: 21:53

~33 min forgot to stop the watch
.2 miles were on the elliptical which seems to take me twice as long.
otherwise as rx'd

As RX'd but the "L" pull-ups were a little on the lazy "L" side. 27:53.

scaled to
3 rounds of
70 kicks to bobs ribs
50 stomach blows
50 hooks to the head
10 pull ups
20 pull downs with 110lbs

Eric M/34/5`8/170lbs 21.45

Greg M/32/5`9/208lbs 37.00

m/29/166cm/60kg

Chris: As Rx'd 21:22

My runs were slow due to all the blood in my body being in my arms and back!

f/30/166cm/63kg

Scaled 21:22

Changed from runs on treadmill to pull ups on Chris' changes. Used various bands for pull ups.

20:20

excuses: pull-up surface was not suitable for kipping (it was tipping while I was kipping..rhyme, ha, I'm a poet and I didn't even...realize it)

20/m/157/5'9

F/45/5'2"/130

am - cycle to work 30:29 followed by:
WOD modified to:
2 min skipping
20 assisted pullups (red band)
20 knees to elbows
2 min skipping
20 assisted pullups (red band)
2 min skipping
20 pullups (mix of kipping and strict)
15:21

pm - cycle home 36:07

FIRST DAY
3 x 800 m runs on treadmill (5:30 each)
total of about 10 pull ups (yea, i gotta work on those)

27m/6'6"/225

27:24 knee tucks for L pullups

25:06

Thought it would lower intensity (muscle fatigue) too much to do 40 PU straight (for me) so I split this into 6 rounds (same amount of work technically):

400m
20L PU

400m
20L PU

400m
20 strict

400m
20 strict

400m
20 kip

400m
20 kip

49/m/145
6:24
6:21
6:38 = 19:24
on treadmill @ 8 min / mile
all pullups kip

23.01

as Rxed

28/m/80kg

23:54

CFWU -pu's
walk 1/4 mile

Non-Rx
Kipped all pull ups

43:05

m/27/207/72

25:24 only did 30 each time

Had to use band for all Pull-ups

Time 27min 12sec

Hate running.

Also did Day 3, Week 2 R s/p, Day 2, Week 1 R b/p and day 9 burpee challange, we were put out the gym again at night, never enough time to do everything that need to be done. (Had another blonde moment, just as well the car park was empty).

Good Fun

As rxd: 20:42 in Union III (treadmill/crappy bar).

~24:00
Half strict pull-ups assisted

24:23 rx'd

m/22/153/5'7

buy in, as rx'd (crossfit 603 workout)

wod:
AMRAP 20 min: 5x pull-up + 5x 75% of max deadlift
as my max dl is ca 140 kg, I did the 5x dl with 100 kg
score: 16 rounds + 3x pull-up

cash-out:
Boz OH-squat therapy
shoulders will get more flexible as tim goes on.

3 hours later: tabata run on threadmill
12 degrees and 9 km/h
In hindsite, I could have gone faster, next time 9,5 km/h
extra, some TGU's, finished with 3x 20kg

have fun, Johan

as Rx'd

23 mins

as rx'd 36:47. freaking HARD workout!
27/m/5'8"/175

Slight scale
800m
20 lpu
800m
20 spu
800m
20 kpu
23:54

Need to push more on pu next time :/

Rx'd

19:48

m/42/160/6'

23:05

M/31/6'3"/205

As Rx'd: 11:00. It was about 2 minutes slower than my PR... it must be all that crazy partying I did last night. I was so hungover that I could only do 33 consecutive L Pull-ups before I needed to hop off the bar...

Yeah right!

Scaled last 20 L Pull-ups to legs bent at 90 degrees. All else as Rx'd:

29:57

I was just thrilled to keep it under 30, and the L Pull-ups are STILL killer.

21:03 Rx

Thanks for the advice Aehter_Tron. I'll look up the Tabata This workout (new and haven't done it yet). I'll be looking for a nice tree to hang on as well.

25:15 - runs were 850 M and ctb pu last round.

AS rxd, used 60 lbs for help on pull-ups

time 23:15

Completed as rxd, need 60 lbs for help with pull-ups.

time 23:15

19:45 as rx'd w/ treadmill

Had to rest yesterday since Erin really did a number on my right quad, and my shoulder impingement is slowly easing out of the perpetual numbness to the fingers.

Row 5min (1:50/500)
CFWU x 3 (5 pullups/rd)

I scaled pullups reps to 20 so that I could reasonably finish the WoD without needing a Snickers bar to make it through a LSD-like oxidative magical mystery tour. The run was o.k., but still pretty slow given the leg discomfort.

Time = 17:32

Bring on the Ice!

M/34/6'/203#

Could not do this WOD due to time and lack of ability to do L-pull ups and strict pull ups

Did five minute run, then 20 bodyweight lat pull downs, then 5 minute run and 20 strict pull ups on gravitron, then 20 regular kipping pull ups.

as rx'd

26:15

as rx'd
23:37

24:02

800m: garage, culde-sac, driveway, culdesac, garage

As RX'd - 14:54

1st time doing L-pullups. Harder than I expected.

From Taji, Iraq

Temperature today was 124 degrees.

As Rx'd, ran 2 of the three 800's outside

26:16, and I thought my heart was going to explode.

M/33/70/170

scaled to:
20 L-pullups
30 strict pullups
40 kipping pullups

20:22

treadmill 2.0 incline

subbed 800m row and did the same workout, took a long time
43:07

For time:
Run 800 meters - completed ran full 800
40 L pull-ups - assisted with band - working on form
Run 800 meters - completed but was not able to run entire 800 - run/walk
40 Strict pull-ups - assisted with band - able to do 4-5 without assistance but still working on building more upper strengh
Run 800 meters - completed but run/walk - this was when I felt like my heart was going to explode - HOT/not hydrated enough today and I could really tell.
40 Kipping pull-ups - assisted with band - all kipping

I did it but i thought my heart was going to explode.

30:44

37:00

measured out distance with car, a bit farther than 800m

This one I found really hard to keep the intensity level up. Felt it on the runs but my arms just kept giving out.

Didn't Rx'd this one. Time: 23:17

30 L-Pulls with 1inch rubber band. My Biceps were on fire trying to pull these off. Just felt I took 2 long on them in general.

Strict wasn't as bad managed to break them down into 10's and 5's still felt like it took to long.

40 Kipping. My hands were so numb by this stage it was hard to chain more than 12 together. The bars at the gym have rubber on them and the friction is nuts when trying to kip on them.

The runs were great

1st 10.5 mph at 1.5 grade .5 miles or 800 m
2nd 9.5 mph at 1.5 grade
3rd 9.0 mph at 1.5 grade

Man that last run I so felt punky on my shoulder.

If you are doing this one for the first time. I say scale it on the pull ups so you can keep the intensity level up.

I would have liked to transition between the pull ups to run a little better. Takes time to develop that kind of work capacity.

Good job by everyone.

Run 800m
8 regular pullups, 32 jumping pullups
Run 800m
5 regular pullups, 35 jumping pullups
Run 800m
3 regular pullups, 37 jumping pullups

34:01

Run 800m
8 regular pullups, 32 jumping pullups
Run 800m
5 regular pullups, 35 jumping pullups
Run 800m
3 regular pullups, 37 jumping pullups

34:01

25:15 As RX'd

I give myself a 6 out of 10 on L-sits, otherwise great form

as rx'd
30m and some seconds, wall clock

M/49/151/1-1-06

Scaled version

Run 800M
20 strict/20 jumping PU
Run 800M
40 Kipping PU
Run 800M
40 JPU

23:46

Will do SU later.

24:44, L-pu and stricts were singles

M/30/169

WOD as rx'd 19:26. Need to work on running as that part killed me. Good job Pebbles!

L-pullups need lots of work.
Kip working better.
Scaled because of poor L-pullups
800 m run
40 L-pullups
800 m run
40 strict pull-ups
800 m run
40 kip pull-ups
Time: 37:27

36:30
No warm-up (used 1st run as warm-up). Very tight on time today.

800 m run
40 L-pullups (started with 5, ended with sets of 1 or 2. Knees bent.)
800 m run
40 strict pull-ups (17 Strict, 23 kipping)
800 m run
40 kip pull-ups (sets of 8-10)

On each 800 m run, I walked a little after 400-500m. All runs were still sub 11 min miles.

This was tough on me. I did the first two 800m runs and then my knee started to hurt and I an trying to rest it and let it heal. So then I rode my bike at sprint pace for about 1km. It took me about 25 min to complete. I am going to give my knee a good rest before I try running again.

run was 1km with my 3 yr old son in his jogger, pulls as rx'd

29:02

hands couldn't hang with all these pullups - they are torn up.

did 20 pullups, 20 burpees. did 4 laps around the indoor track in our gym (188m), ran the outside lane, and up and down the stairs from the pullup bars to the track. first round over 8 min, 2nd round over 10 min, 2rd round 11:50.

30:50 total

M/29/6'4"/200

Did this outdoors in the rain, so kipping pullups were not happening (falling off the wet bar) so I had to sub burpees for the last 40 kips. Otherwise as Rx'd

22:01

As Rx'd, 25:44.

I thought about scaling this one down, as 40 L-pullups and 40 strict pullups sounded really tough. Glad I didn't - not that it was easy, but I need the work on strict pullups. The 800s sucked (as always), I should have pushed harder on the last one for sure. Oh well. Got the first 10 L-pullups, then minisets of 5. Pretty much the same with strict pullups. ROM on these was 95% at the bottom (not locked out). Need to concentrate on engaging the back muscles on strict pullups so that arms don't fatigue as fast. Amazing how much easier the kipping pullups were comparatively - sets were 12-10-10-8. Approximate splits:

800s: 2:45, 3:00, 3:30
L-pulls: 5:45
Strict: 6:30
Kipping: 4:15

m/35/155

as rx,d
18:57
need to work on pullups
L p u where a little shaky
trying to stay ahead of superstar
and browler

as rx'd

25:10

I decided to go a little crazy with this one and did it with fully loaded tac-vest with plate.

As Rx'd +34 lbs

34:56

Pack/Puppy Mix:

Run 800 meters
10 Strict pull-ups
L Sit hold 15 second total

Run 800 meters
10 Kipping pull-ups
L Sit hold 15 second total

Run 800 meters
10 Kipping pull-ups
L Sit hold 15 second total

Time: 18:34

48/m/190

Rowed 1st 800, Rx'd the rest. 26:21

35/m/180/

16:57
sub'd 40 strict pu's with box jump pu's
sub'd 40 kipping pu's with box jump pu's

47 / 178

as rx'd

29:47 -- PR by 1:05

25:19

L-pullups sloppy, but happy with the rest..

M/32/5'4"/142lbs
As RX'd, runs on treadmill
20:26
Felt beat down today

as rx'd
20:18
felt weak, haven't done a good metcon in quite awhile

No warm up just a brisk 10min walk to the track because I went straight into the run. The run was enough to warm me up for the pull ups.

35:35

Runs were a little slower than I want them to be. I used the 1/2 mile track and I was doing 3:50, 3:40, and 4:00 on all three runs. I could have ran faster but I am still really focusing on form and I was in vibrams. I want to be running 3:00 to 3:15 at a comfortably hard push but that will take time.

Pull ups are still my slow point. I am feeling faster but today I was so wore out from all the pull ups that we have been doing that my back and arms just would not hold the right form unless I was doing doubles and singles. I did all the L pull ups as Rx'd for the first time. I also got all 40 kipping pull ups. They were all single kips but I was pretty tired by that point, and I had an unsecured bar that was moving around on me.

No strength work or abs because I was short on time. I figure that at 200+ lbs and only being able to do double of strict pull ups most of the time I can kind of look at that as strength work for now.

Done on 6/4.
1/3 CFWU, 400m jog

1st 800 - 3:32
40 L pullups - 6:07
2nd 800 - 3:38
40 strict - 6:19
3rd 800 - 4:02
40 kipping - 4:23

Total - 28:03.
All pullups done on rings in my garage. Pretty sure that slowed me on the kipping and strict, but not as much as gravity.

Dale

070731

Needed a couple of days break and coming back with a half effort WOD after my cycling class

Run 400m
20 Pull-ups
Run 400m
20 Pull-ups
Run 400m
20 Pull-ups

My regular mostly jumping pull-ups and walking - still stiff from the back extension exercise on Sunday

24:16

090603

Two circles around the city block where the gym is ~ 800m

Run 800m
20 Pull-ups
Run 800m
20 Pull-ups
Run 800m
20 Pull-ups

My regular mostly jumping pull-ups and walking -

33:10

28:15
As Rx'd

25/m/200

25:46 as rx'd

34yom / 212lbs

Puppy
Run 600 meters
10 L pull-ups
Run 400 meters
10 L pull-ups
Run 600 meters
10 L pull-ups

13:31

Running seemed easy until the final 600m, which means I'm making gains. I did "L" pull-ups, but should have followed the pack of L, strict, kipping. Regardless, I did 2 sets of L pull-ups each round...7 and 3 the first round, 5 and 4 the second time, and 4 and 3 the third time.

40:55 as rxed
no previous.

30:37

Pull ups are officially my weakness-Ian W kicked my ass.

As Rx'd, 23:46

Ran on the road and did pull-ups off fence section that was missing the chain links. Lots of fun.

Robb, you mention dairy products in general elicit more insulin response than glucagon, but I wonder if cultured dairy is better (Kefir, clabbered milk, plain yogurt, etc.) because much of the lactose is converted to lactic acid by the bacterial culture.

CFWUx2
as rx'd
26:25 (9:21, 9:02, 8:00)

scaled down to puppy from brand x. just couldn't do it this morning so i attached again tonight.

sub'd 600m bike sprints for the runs. Got the heart moving nicely.

17:06

800m run @ 9.0mph treadmill
Subbed 40 Dips for 40 Pullups

19:36

33:54
(68,54), (37,29)

24:19 rx'd

Done on 6/4 @ 1930 hours

28:45
slow on the runs

heavy version:

800m
40 L PUs
800m
20 PUs (+45 lb. plate)
800m
20 PUs (+45 lb. plate)

30 min., including 3-4 mins. waiting for people to get off the (damn) treadmill.

32 min as RX'd

23.m.140.65"

as not rx'd *i was being dumb and thought it was only 20 pull-ups
22:55(PR)

if rx'd i am going to estimate
30:00(PR)

28:00 as rx'd.

800s took it out of me. Obv was breaking up all PU sets, but they didn't hurt THAT bad. 800s were life drainers b/c I hate running. Need to improve cardio stamina significantly. Work harder next time on maintaining pace on run portions.

21:59 the calves need some rest

14:01

I scaled down to 400m runs and 20 pullups of each variety.

My arms were giving me trouble from a workout a couple of days ago, and I thought I should ease into things before burning myself out completely, also my right knee usually gives me hell when running so I took that into consideration as well.

Scaled to 10/20/30. L Pullups were good. Strict pulls ups were good. Can't get the kipping thing. Went with strict pullups and ended up doing jumping pullups for most of them.

38:44
sub'd row for run

As Rx'd
Ran on elliptical at level 15
22:56

As Rx'd:
25:41

M/ 35/ 130 lbs/ 5'6"
As Required:
17:53
This is not a very good time, but I'm happy with it. I did this outdoors this morning at 5:15 am in the rain.. and I used the wet metal bars at my kids' playground. It was a lot of fun, and the wet bars were not as much of a factor as I though... until I wanted to kip. Kipping was not easy because I didn't have the headroom to maneuver, so it was more like, 40 L, 40 strict, and 40 semi kip/ semi strict. Fun WOD. I am trying to get more WODs outdoors. Plus the park area is a little over 25 meters or so away from the track area, so that added a little time, but who cares... it was close to Rx and fun and outdoors, and I was able to squeeze it into my schedule. I'm adjusting my Zone a little and it's starting to feel good... I'm a diabetic (type 1) and this is the end of my third week. I have really only had 1 or 2 cheat meals.. I'll have at least one more this weekend.

19.04 mins

800 meters
25 L pull ups
800 meters
25 Strict pull ups
800 meters
30 kipping pull ups

22:23 as rx'd. A couple of days late. Getting over a cold.

As rx'd except had to sub 1 mile (4 minutes) on the bike for the second 800M run because treadmills were all taken.

35 minutes
L PU broken - 10-8-6-6-5-5
Dead Hang PU broken - 10-8-6-6-5-5
Kipping broken - 15-10-10-5

Probably could have pushed it a little faster, but was smoked nonetheless.

29/m/64kg

As Rx'd

21.55

Completed as Rx'd in about 33 mins. I realized later on that I did 2 kipping pull-ups too many, but it's better than not doing enough.

P.S. It's very, very hot in Kuwait right now!

Mod PU (110 assit)
800= 3:56 (162/172) Feeling ok
PUs= 5:23
800= 3:54 (169/179) Holding this pace will wreck me
PUs= 6:11
800= 4:00 (168/179) Ready for Pukie but dialed back
PUs= 7:29
Total= 30:54 (158/180)

24:17 w/ N pullups

M/49/195

As Rx'd 20:28 ran 1/2 mile on treadmill for the 800m's

12:14
5 rounds
20 sit-ups
10 160lbs deadlift
20 push-up

~35:30

Forget to start watch on first set.
Ran 800s at 8.0-8.2 pace
Subbed 20 bench (135)
20 kipping pullups
40 V-situps on bench.

At IFS.

22/m/6'0/180lbs

800m
40 strict pull-ups
800m
40 kipping pull-ups
800m
40 kipping pull-ups

23:12

M/46/5-11/200

As Rx'd. Never enjoyed running, so these 800 meter sprints are tough.

24:00

41:14

at home: runs- .6 mile; .4 mile; .6 mile
scaled LPU, SPU, KPU> 10-20-30
21:35

36:35 as rx'ed.

ouch.

32:03

At work run on treadmill
23:15. About 3minutes faster than last time

Actually did these on rest day June 4

all 800m at 10.0mph. 3 mins

1st round
5:57 doing knee ups instead of L pullups with 1 min transition

2nd round
7:43 doing reg pullups with 1 min transition
run was hard

3rd round
8:57 reg pullups
run felt better

just did this one to catch up using a treadmill as otherwise RX'd: 24:57

as rx'd
21:32

9:39
6 rounds
10 pull-up
20 sits

As rx'd except 30 reps on all pullups
26:57

#392 - shenanigans!

23:30

approx. 32:02 as rx'd

Forgot to start my watch on the first 800, so I added 3 minutes. There were no tread mills available for my last 800, so I had to go do a loop around the college. I'm pretty sure it's about 800m, but I could be wrong.

L-PUs killed the most on my time, had to do sets of 2 or 3 mostly. Those alone took about 10 min.

M/32/170 6'1

27:49 RX

As Rx'd

20:04

First WOD in 4 days, glad to be back on regular schedule.

26:54

C-
23:53

33:41 after hitting deadlift pr of 365. Tough wod, L pulls and deadhangs sets of 5, kipping 15, 10 8,7. 800s all on trreadmill, around 3:20 or so.

M/46/177
Rx'd 24:49

26:28

pull ups w red assist band

22:32

Run 800 meters
10 not-quite L pull-ups
Run 800 meters
20 Kipping pull-ups
Run 800 meters(shorted by about 150 m)
30 Kipping pull-ups/Gravitron assisted kipping pull-ups

20:46

I've been doing this for 4 weeks almost and I'm not getting any better at pull-ups. How long does this take and what am I doing wrong?

Warm-up:

5 x Full Range HSPU
10 x Towell Pull-ups
10 x Back Extensions on Bench
10 x Sit-ups on Bench
20 x Double Unders
20 second L-Sit

WOD:
6.39
6.29
5.29
Total = 18.33

I know the "800" meter course I tried running here was longer than 800 meters, but I just don't know what the actual distance was.

19:35

Hands are ripped up-NO MORE PULLUPS PLEASE!

5'8 183 36

at the pv park

as rx'd

24:32

Pack Scaling:

run 800m
10 jumping pullups
run 800m
20 jumping pullups
run800m
30 jumping pullups

28:25

33:40
800m
30 knees to elbow
800m
30 strict pullups
800m
40 kipping pullups

As Rx'd

23:26

20min
Elliptical level 10, speed 65-70
20 pullups - first 8 unassisted

m/40/6'0"/190

28:55

Not my best day...allergies killing me.

M/24/183

As Rx'd:
25:46

27/m/142

As Rx'ed
22 minutes

Seems like I'm finally getting somewhere. Definitely took it easy on the runs, but I'm getting better about taking breaks in the strength sets and after the runs. Doesn't hurt that pull-ups are one of my best exercises though.

For time:

Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

23:58
---------------------------------
Compare to 070731

Run 800 meters SUB Row
40 L pull-ups
Run 800 meters SUB Row
40 Strict pull-ups
Run 800 meters SUB Row
40 Kipping pull-ups

23:24

27m09s RX'd

14 mins

53:47 (chin to bar, outside in FL heat)

m/40/67"/185

800 meters
10 knee tuck pullups
800 meters
20 strict pullups
800 meters
30 kipping pullups

21:11

20:30

w/ 800's on treadmill and all pullups were head over bar. The gym only has split bars so can't very well do ctb pullups. Much respect to those who can and do ctb.

@rvbp

20:01

47/M/184
Knees up pu's
Strict pu's
Slight jump pu's
32:52

scaled to:

800m run
10 tucked pus
run
20 strict assisted pus
run
30 kipped pus (3 sets of 10)

took about 40 min, didn't really keep track of time, just wanted to finish it,

Pack scaling:

800m
10 L pullups (knees bent)
800m
20 strict pullups
800m
30 kipping pullups

18:26

800m 3:14
40 LPU's 6:19
800m 3:24
40 SPU's 7:54
800m 3:34
40 PU's 7:29
Total 31:55

21/m/220lb/6'2"

800m 7.5mph
5 strict
5 kipping
5 jumping
5 negative

800m 7.5mph
5 strict
5 kipping
5 jumping
5 negative

800m 7.5mph/7.0mph
5 strict
5 kipping
5 jumping
5 negative

As rx'd

19:30

27/m/6'/175

Run 800 meters
40 pull-ups (half knees up, half strict)
6:30
Run 800 meters
40 pull-ups (some strict, most kipping)
6:38
Run 800 meters
40 Kipping pull-ups
6:04

28 male 197 lbs

800 meters

did 30 knee to elbow

800 meters

did 40 push ups

800 meters

did 50 kipp pull ups

800 m
10 straight pull, 5 l-pull
800 m
20 striaght
800 m
30 kip
up and down stairs between
27.16

2050
Ran on treadmill 2 incline

As Rx'd, sorta

31:46

L-pulls were very ugly
Strict pulls weren't very strict
Kips were okay

Outdoor track at Manas isn't marked for distance, so +/- 800m

Probably want to think about scaling this

Road bike to work.
28:48.
Runs were slow after getting off the bike.

L PUs 8-5-7-6-5-5-4
String PUs 10-8-8-6-4-4
Kipping 16-14-10

m/194/35 as Rx'd 33:17.89
I work out in a glogo gym so I feel I could have gone faster if I wasn't going from one end of the gym to the other.

scaled to 800m runs with
20 L pull-up
30 Strict pull-up
40 Kipping pull-up

22:49

18'14" last set full jumping pull ups
About 3'00" runs

did Crossfit Charlotte's sub

Run 800 (.5 mile on TM)
50 push press -- 65lbs
Run 800
50 SDLHP -- 65 lbs
Run 800
50 Pushups

19:29

scaled
20 on all pull ups
18:14

26/M/170
As rx'd (treadmill)
26:39

CrossFit warmup minus pullups followed by the WOD as RX'd (almost...I use a bike for a time equivalent to running 800 m ...approximately 1600m on the bike)

28:33

M/33/71"/176

3x
Run 1000 meters (Twice around the block)
40 Beginner Pull-Ups

23:58

WU
24:25
M/48/187#/72"

Rxd: 21:58

24:30 was a smoker had to take a lot of beaks on the pullups

Rxd: 24:30

M/22/5'8"/180 22:13

As rx'd:

22:30

33:29 as rxd

800 on treadmill

32:13

Scaled L pulls to tucked knee pulls and some strict pulls were jumping.
Runs were 3:50, 4:05, and 4:13
Total time 25:33

As Rx'd 29:35

Scaled:
40 Strict
30 Strict
20 Kip
Running as Rx'd
25:21

as rx'd

26:32

holy crap

Went pack version with knees raised pulluos subbed for the L pullups (havent got the flexibility for it). So..

800m
20 knees up pullups
800m
30 strict pullups
800m
40 "kipping" pullups

21:47mins

Kipping still needs a fair bit of work

m/35/5'9/172

CFWU - 3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener.
23:46
L's-9:22
Strict-8:35
Kip-5:48
Kipping felt pretty good. Used ace bandages as bar wrap. Maintained good rhythm on kipping.
800's pose felt pretty good. Able to maintain good pace throughout.

m/28/76.5/195
22:29

At work, subbed 1000 mtr rows, pull-ups as rx'd
26:12

Scaled it big time!

800m
15 second L-Sit, 10 pull ups
800m
15 second L-Sit, 10 pull ups
800m
20 second L-Sit, 10 pull ups

17 min

28/m/190

all PU done on the rings: 27:12

rx'd: 22:27

back squat post

As rx'd

23:26

37:48
800 / 20 reps / 800 / 20 reps / 800 / 20 reps

43 yom 206 lbs.

600 meter
7 kipping
600 meter
20 jumping
600 meter
20 jumping

29:00

800m
10 L PU'S
800m
20 Strict PU's
800m
40 Kipping PU's

27:36

34 yom 202 lbs

28:29

Scaled to 20 L pullups
30 strict and 40 kipping. A lot of time between stations and standing around

(done 6/5)
16:17...157/186
Sub runs around the block (shy of 400m) & 15 reps on p/u's.

warmup

scaled to porch from brand x
20 L
30 S
40 k

26 minutes including walking between treadmill and stations
ignored comments by some muscle-heads who walked in only to see the last 5 kips about "swinging"

cfwu x 1 w/o pull ups
As rx'd @ Camp Randall Shell: 21:17

as rx'd:

31.12

not feeling this one today:

800m treadmill (3.0 incline)
40 strict pull ups
800m treadmill (3.0 incline)
40 kipping pull ups
800m treadmill (3.0 incline)
21:17

26:05

My biceps are crazy sore from the DB split cleans. Apparently instead of just dropping the DB's down to my sides I was essentially doing a negative bicep curl on every rep with the 40lb DB's so that and the Pu's have left my biceps in pieces today.

I instead did 3x 400M's on the treadmill at 7 degree incline and finished with a CFWUx2.

rx'd 28:39

rx'd 28:39

400 m run
35 L's
400 m run
35 strict
400m run
40 kipp
30min

L pull ups killed my time
managed to keep all runs under 2:45
at Rx: 21:46

did half of everything and subbed pronated jumping pull-ups for kipping pull-ups

14:47

alain 32:48

seb 31:40