June 21, 2009

Sunday 090621

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

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090505.

0501093-th.jpg

Enlarge image

"Preparation" 2009 CrossFit Games Southwest Regional Qualifier, GSX CrossFit


"Josh Everett: Food Journal", CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at June 21, 2009 10:34 AM
Comments

very early but nice!

Comment #1 - Posted by: Tyler Tisue at June 20, 2009 5:41 PM

This one is brutal

Comment #2 - Posted by: MikeySFV at June 20, 2009 5:41 PM

GO FRAT GO!!!

Comment #3 - Posted by: Daniel Krull AKA "Franiel" at June 20, 2009 5:42 PM

I have Open hands maeby sub could be a good idea...

Big hugs FRAT and bad english for all

Comment #4 - Posted by: s'more at June 20, 2009 5:47 PM

Ripper....twas the eve before pull ups!

Comment #5 - Posted by: TC at June 20, 2009 5:48 PM

bingo-any words of wisdom?

Comment #6 - Posted by: not-bingo at June 20, 2009 5:50 PM

this one looks fun....

Comment #7 - Posted by: SGT WARREN at June 20, 2009 5:52 PM

***FRAT***

interesting rest day yesterday. some really good points brought up and hopefully the line has been drawn in the sand on where HQ sit in relation to the games. i'm not a big fan of PED's but each to their own. i would like to think all the top crossfitters are clean but we will see.

gotta love more pullups. lucky i'm on the 100 day pull up challenge. this can only help

Hey to all

***END FRAT***

Comment #8 - Posted by: Rookie - Crossfit Gold Coast at June 20, 2009 5:56 PM

coach-this is not the way to celebrate "Fathers Day"...jettison a dumbell for me NEA

http://www.noexcusesathletics.com/NEA_joomla/

"feel safe & secure tonight...sleep with a firefighter"

Comment #9 - Posted by: mac at June 20, 2009 5:57 PM

jettison.. I like that word :D

Comment #10 - Posted by: AllisonNYC_CrossFit Obsession at June 20, 2009 6:01 PM

GSX, from us to you! Thanks ya'll, from our little shop in Fort Worth, TX! Happy Father's Day.

Comment #11 - Posted by: Mike Deavers at June 20, 2009 6:18 PM

those guys should have put there hands in positions where it was actually possible to pick those rocks up,then it would have looked more real.

Comment #12 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at June 20, 2009 6:23 PM

Brand X here I come.

I hate this wod.

Comment #13 - Posted by: jakers at June 20, 2009 6:26 PM

Sorry, Eric Post #12. The last thing on our minds was "let's make this look real". Foremost was lets get a fun photo of some great friends from this great CrossFit community.

Cheers mate,
Mike

Comment #14 - Posted by: Mike Deavers at June 20, 2009 6:26 PM

i'm a little confused. i know what a set is, but what is considered a set in this case? would 3 weighted pullups be just 1 set and then 5 strict pullups be another set? or is a round considered a set?

Comment #15 - Posted by: r2d at June 20, 2009 6:29 PM

its a set when you let go of the bar.

Comment #16 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at June 20, 2009 6:30 PM

Good luck everybody.

I will not be pulling anything other than cold bottles of beer up to mouth level. I'm taking Father's Day off, with no guilt whatsoever!

Have a great day all you dads out there, crack a brewskie and enjoy the US Open :-)

~Never Quit!

Comment #17 - Posted by: Playoff Beard at June 20, 2009 6:34 PM

thanks for the clarification #16.

Comment #18 - Posted by: r2d at June 20, 2009 6:38 PM

I'm all into doing this early and then spending the rest of the day at the pool with my daughter.

Happy Fathers day to all, and to the mom's that are pulling dual roles..... you rock.....

3-2-1- GO

Comment #19 - Posted by: Jim D. 48 yom 165# 5'11" at June 20, 2009 6:43 PM

Imagine how much better Everett would perform if he dialed in his nutrition. Wow.

Comment #20 - Posted by: B2 at June 20, 2009 6:56 PM

Greeaaat....
My hands already look like they have been used to put out cigarrets....Iknow/ shut up and pull.
Can't wait!

Comment #21 - Posted by: Jonblaze at June 20, 2009 6:57 PM

Hands are pretty raw from the last pullup day. Any suggestions as to a good MetCon to sub for this. One with a wee bit of work involved-no of any? LOL

Happy Fathers day to all-especially you Scottie

A

Comment #22 - Posted by: allen kross at June 20, 2009 6:59 PM

6/20:

5 rounds for time:
5 pullups
10 burpees
15 situps
run ~400m

3:16
3:15
3:14
3:10
3:06

16:01 total

Comment #23 - Posted by: avitevet at June 20, 2009 7:11 PM

This wod is brutally silly. I've never done a weighted pull up before though. That's pretty much the only intriguing part about it for me. I'll still be in the afterglow of my love affair with rest day. This will be a problem. Since it's pops day, maybe i ask my kids for permission to skip the wod. I predict 2 shrugs and a refusal.

Comment #24 - Posted by: tonf at June 20, 2009 7:18 PM


We just did this in May! My hands are still recovering! Coach, you're killing me Smalls.

Comment #25 - Posted by: Chuck-a-choo-choo at June 20, 2009 8:05 PM

PLayoff Beard Party Bus Challenge Rules have been e-mailed. Today is WOD #10. Anyone want in? The buy-in is 9 beers. E-mail me at blancaflor74@yahoo.com :)

Comment #26 - Posted by: Herm at June 20, 2009 8:22 PM

so if we dont do the 15 PU straight, the set does not count?

Comment #27 - Posted by: ron at June 20, 2009 8:38 PM

No way Herm...I'm resting and that's final.

Well, maybe a few pull ups couldn't hurt...wait, what? NO! What's happening to me?

Damn you PBPB Challenge, damn you...

Comment #28 - Posted by: Playoff Beard at June 20, 2009 8:41 PM

I've been thinking about this for awhile and I think this time around I'm going for the chin-ups instead of pull-ups. Triceps are done... now its time to tackle the biceps. It's all fair game according to Eric G from the last time this has taken place.

Comment #29 - Posted by: Daniel Krull AKA "Franiel" at June 20, 2009 8:45 PM

What timing...on my backyard gym/swingset contraption, I should have the pull up bars installed tomorrow afternoon...just in time!

Comment #30 - Posted by: MattyB at June 20, 2009 8:53 PM

Show them how it is done, Kelly!! Great picture!

Comment #31 - Posted by: skip Chase at June 20, 2009 8:58 PM

Just started crossfit 3 days ago and my entire upper body is sore as hell, this is gunna hurt.

Comment #32 - Posted by: andy at June 20, 2009 9:02 PM

Subbed 20lb weight vest x 4 reps (no dumbbell)

15:14 - probably 40 sets

Comment #33 - Posted by: Tito M/30/6'2"/200 at June 20, 2009 9:04 PM

I hate this one. Really really hate it. Urgh.

Comment #34 - Posted by: Harpo m/42/5'7"/145 at June 20, 2009 9:17 PM

Josh Everett's diet looks pretty solid to me.

Comment #35 - Posted by: David B. at June 20, 2009 9:48 PM

FRAT...

May or may not do this one on Father's day, but my present came early when I made up Friday's push WOD (HSPU/BP/PP/dips) and my 6 1/2 yr old son did 45 - FORTY-FIVE! - ring pullups while I was going!

I resisted my CF tendencies and didn't push him to try any muscle-ups...maybe when he's seven.

Comment #36 - Posted by: Chas at June 20, 2009 9:59 PM

I like all those "Angry Gorilla" faces in the picture, although Kelly, yours looks like a happy gorilla :)

Comment #37 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at June 20, 2009 10:03 PM

Circumstances have left me unable to train since "Nasty Girls" on Sunday. I'm leaving the affiliate I was with and fully equipping my garage. A truck full of Rogue Fitness Equipment will be here Monday, and my pullup bar structure should be done by Friday.
It's hard not working out for an entire week after going 3 on, 1 off for 6 months, but I'm not sorry I'm missing this WOD! I don't like it one bit!

Comment #38 - Posted by: Gene at June 20, 2009 10:08 PM

if we have to let go of the bar in the middle of it to rest...say for example on our 5th rep of strict pullup to rest..that doesnt consider termintation does it? wouldnt we just pick up where we left off and continue with the rest of of the strict pullups then move to kipping...and so on until we complete ten rounds?

Comment #39 - Posted by: Will at June 20, 2009 10:20 PM

Here's the quote from Eric G:

**Noob Post**

Dang, can hardly keep up with these early posts nowadays! Anywhooo...

Do you like pullups? Cuz I do, and if you don't...you're in for a tough day :)
If you're a noob/newcomer, it may be very likely you can't do weighted pullups. Perhaps you don't even have your kip down yet. This is where Brand X Scaling shall light you a path down the golden road. Go to the mainpage, hover over "Start Here", and click on "Brand X Scaled Workouts".
Other useful scaling tools for pullups would be pullup bands of various resistances, or even use of the gravitron counterweight pullup machine. Or, if you can do all of these movements but simply can't get one with 45# between your feet, simply scale the weight down.
Variations of pullups can be found in videos in the "Exercises & Demos" section. Use this free and outstanding resource.
Everyone seems to ask what "Jettison" means. It simply means drop the weight down, easy as that (especially since you'll want to anyway).
So to do this as prescribed (Rx'd) you will:
Do 3 weighted pullups then dropping the weight, do 5 deadhang pullups, and then finally 7 kipped pullups. You have to complete this sequence 10 times total.
"What's the difference between a set and a round?"
If you come off the bar, that constitutes as 1 set. The idea is to not only get a fast time, but also minimize the number of sets used (or some people simply go after 1 or the other). However, the termination of a set does not necessarily finish a round.
So before i confuse you all with jibber jabber: You have to do 10 rounds with all the pullup work listed, but also keep track of how many times you come off the bar as that will count as a set.
For instance: time to complete 10 rounds- 24:37 with 25 sets

Hopefully this all makes sense to you! Good luck and kiss your hands/grip goodbye :)

**Noob Out**

Any grip ya want! Doesn't matter as long as it's full ROM. Palms facing, palms away, alternating, or any other variation there may be that you can come up with!

Thanks Eric G for posting this for everybody last time!

Comment #40 - Posted by: Daniel Krull AKA "Franiel" at June 20, 2009 10:32 PM

Hey all!

I'm flyin to Newark, New Jersey on the 5th of July for business, just wondering if anyone in that area can give me some idea of what gyms to visit while I'm there. Don't mind driving a small distance so any of them will do. Just want to visit as many affiliates as possible!

Comment #41 - Posted by: pukenmike at June 20, 2009 10:37 PM

m/21/168

23'55" broken into 22 sets

Comment #42 - Posted by: Steve N at June 20, 2009 10:46 PM

Well this is one of the hardest workouts that I have done. Not sure if I was just feeling like crap or because I suck at pull ups. The first set was okay, but after that, HOLY CRAP.

I could only get through two sets with weight and then the rest were unweighted and I could barely get through those. I am not sure that even they pup would have been good for me today.

Oh Well, Happy Father's day to all you dads out there.

Comment #43 - Posted by: Cage at June 20, 2009 11:05 PM

I subbed 35# DB for weighted.

I was able to complete two complete sets and then had to drop the weight completely, then stop trying to do static pullups, then shift to jumping pullups, then go to the machine and do assisted pullups and then I was smoked and all of that in 6:46......

Happy Fathers Day all

Comment #44 - Posted by: Gene Griffith 40/73/230 W5D7 at June 20, 2009 11:15 PM

I started about 2 weeks ago and can't do more than 5 pull ups. Any ideas on a workout I could do??

Comment #45 - Posted by: stevo at June 20, 2009 11:17 PM

NOTE...

I READ ABOUT THE STEROID TESTING CF WILL BE DOING BEFORE THE GAMES...I WONDERED WHEN THIS WOULD START TO HAPPEN.

I'V SEEN STEROID USE IN MMA COMPETITION AND EVEN THE FIRE SERVICE. IT USES PEOPLE UP FAST. YOU'LL BE A BAD 75 AT ONLY 45 YEARS OLD. THAT SUCKS! CHEMICALS NOT NORMALLY FOUND IN NATURE DO REALLY STRANGE THINGS TO THE BODY.

IT MAY BE INTERESTING TO SEE WHAT HAPPENS.

ROBERT S.
TUCSON, AZ.

Comment #46 - Posted by: ROBERT SUTHERLAND at June 20, 2009 11:18 PM

Happy Father's Day to all the dads, step fathers and men who are role models to a child! Enjoy your day! Big frontal hugs to a few of my favourite CF dads PB&J, Bingo, s'more, Rookie, Jakers, and Jim & from CFCV Rick, Bobby&Edwin. You are fantastic dads and great examples!

Comment #47 - Posted by: Cookie at June 20, 2009 11:57 PM

HAPPY FATHERS DAY!!!!!

From Taji, Iraq.

Wea are usually a day behind here, so this is my rest day, but wanted to say hi. Started the day with a 5K--25:27. Oh well, it was supposed to be a fun run. lol

Doc K

Comment #48 - Posted by: Doc K at June 20, 2009 11:58 PM

Looked hard when I read it....was HARD when I did it! Scaled like a big dog!

Started with CFWU (Subbed pushups for pullups)

Subbed 25# weight for 45#

#1 set as Rx'd
#2 couldn't complete, so focused on finishing, regardless of sets
#3 Bleeding hands started here! Adds a whole new level to the pullup!
#4 Switched to underhand grip
#5 Underhand grip
#6 Back to overhand grip
#7 Overhand
#8 Underhand
#9 Underhand
#10 Overhand
Finished 10 rounds in a lowly 42:14! I'm a noob...but at least gives me a baseline to improve next time! How about a leg day tomorrow, coach? PLEASE!

Comment #49 - Posted by: Martin B at June 21, 2009 12:57 AM

This WOD looks like its going to be fun for a 265lb'er, well at least its not 800m running for time and reps.

Posting results later.
M/38/6'/265.

Comment #50 - Posted by: Tommy at June 21, 2009 1:14 AM

#42 pukemike:

I'm flyin to Newark, New Jersey on the 5th of July for business, just wondering if anyone in that area can give me some idea of what gyms to visit while I'm there. Don't mind driving a small distance so any of them will do. Just want to visit as many affiliates as possible!
___________________________________

RedShed CrossFit is located in Netcong, NJ - probably about 45 minutes from Newark.

www.redshedcrossfit.com

Check us out and let us know if you would like to visit.

Comment #51 - Posted by: J9 at June 21, 2009 2:13 AM

Check post #41 for a little guidance on today's WOD courtesy of the wayback machine, Eric G and Daniel Krull

Cheat sheet version - if you need to scale hit up BrandX for the scaled WOD

If you're up to the full monty we've got 10 rounds of 3 weighted pull ups, 5 strict pull ups and 7 kipping pull ups to do for time.

However, we also need to keep track of the number of sets it takes us to finish those 10 rounds. Each time you come off the bar that's a set. Even if you just come off to grab the dumbbell again, that's still a set.

Cheers, kempie

Comment #52 - Posted by: kempie at June 21, 2009 2:33 AM

#41
Daniel Krull AKA "Franiel", thanks a lot. I needed that explanation. As a newb to Crossfit it was total abracadabra to me.

Let's see if I can do this As Rx'd. Hope I can finish it in an hour. ;-)

Comment #53 - Posted by: Vincent at June 21, 2009 3:19 AM

Great pic GSX!!! Jeff T.and Mike D. and crew, you guys rock....

Comment #54 - Posted by: Wayne - Combat Crossfit at June 21, 2009 3:53 AM

The journal video proves I need to supplement more to be a bad ass.

Comment #55 - Posted by: G at June 21, 2009 4:29 AM

As Rx'd-22:42, 24 sets PR by :30 and 7 sets

Comment #56 - Posted by: TangoRomeo m/22/5'10/160 at June 21, 2009 4:58 AM

thanks cookie ;-)

Comment #57 - Posted by: Rookie - Crossfit Gold Coast at June 21, 2009 5:14 AM

M 68"/160/40

23:06 in 17 sets

Scaled to 20#

Comment #58 - Posted by: John at June 21, 2009 5:15 AM

m/43/185

as rx'd
34:00- 44 sets!

1st time i didn't have to scale the workout!

Comment #59 - Posted by: cosmo at June 21, 2009 5:26 AM

m/27/210/72

1 rxd
3/4/4
2/4/5
3/4/5
2/1/4
5/7
2/5
5/6
5
1/4

Comment #60 - Posted by: nick smith at June 21, 2009 5:28 AM

in8girl- i loved your "are you fighting?" post from yesterday LOL After the HSPU WOD on Friday (in which Strange Grunting Noises accompanied each HSPU) I was asked if I was competing for something. Giggle. Not the first time for that question, but its been a while :)

Jim- thanks for the lil hand wave to us mamas pulling double-duty. My brother helps me around the house and my dad helps with advice- mostly solicited :) Thanked my dad yesterday, in private, for his quiet encouragement. I will thank my brother today for things like going to Bambina's martial arts stripe test, making her CDs, buying her Miyazake movies, showing her how to separate laundry, make soda bread, and how to work the jiggly thing in the toilet tank so the water stops running.

cookie- let's pat ourselves on the back, at least for a lil bit, then go back to bein' really hard on ourselves and our girlies. Love you sister.

bingo- pot of coffee brewing. Look forward to your musings.

to *all* the fathers out there- have a great day

Comment #61 - Posted by: Strong Lil Pony! at June 21, 2009 5:41 AM

Doing this one tomorrow, have a soccer game today and I already can't lift my arms from yesterday's workout...do you think that's a hindrance for a goalie? Haha.
Can't wait to do this one tomorrow...I WILL be able to do kipping pull ups SOON.
Happy Father's Day and thanks to #19 Jim D for recognizing us mamas doing double duty. There are some dad's doing the same too, cheers to taking up your responsibility.

Comment #62 - Posted by: Kelly at June 21, 2009 5:42 AM

in8girl- i loved your "are you fighting?" post from yesterday LOL After the HSPU WOD on Friday (in which Strange Grunting Noises accompanied each HSPU) I was asked if I was competing for something. Giggle. Not the first time for that question, but its been a while :)

Comment #63 - Posted by: Strong Lil Pony! at June 21, 2009 5:43 AM

Jim- thanks for the lil hand wave to us mamas pulling double-duty. My brother helps me around the house and my dad helps with advice- mostly solicited :) Thanked my dad yesterday, in private, for his quiet encouragement. I will thank my brother today for things like going to Bambina's martial arts stripe test, making her CDs, buying her Miyazake movies, showing her how to separate laundry, make soda bread, and how to work the jiggly thing in the toilet tank so the water stops running.

cookie- let's pat ourselves on the back, at least for a lil bit, then go back to bein' really hard on ourselves and our girls. Love you sister.

bingo- pot of coffee brewing...look forward to your musings.

to *all* the fathers out there- have a great day

Comment #64 - Posted by: Strong Lil Pony! at June 21, 2009 5:45 AM

Jim- thanks for the lil hand wave to us mamas pulling double-duty. My brother helps me around the house and my dad helps with advice- mostly solicited :) Thanked my dad yesterday, in private, for his quiet encouragement.
I'll thank my brother today for little things like going to Bambina's martial arts stripe test, making her CDs, buying her Miyazake movies, showing her how to separate laundry, make soda bread, and how to work the jiggly thing in the toilet tank so the water stops running.

Comment #65 - Posted by: Strong Lil Pony! at June 21, 2009 5:46 AM

23:48 (45 plate on belt, dropped each set, 25 sets total)

Comment #66 - Posted by: gs at June 21, 2009 5:50 AM

Rx'd 25 sets and 29:43 (pr)
improved by 6 sets and 2 minutes.
Always happy to see improvements no matter how big or small!

Comment #67 - Posted by: ChadWHall M/21/6'1/184 at June 21, 2009 6:27 AM

Sunday musings...

1) Gran Torino. Worth the price of admission.

2) Less than 3 weeks to the Games. That Playoff Beard Bus is gonna be pretty crowded!

3) Satchel Page. "Ain't no man can avoid being born average. But there ain't no man got to be common." I like this very much. To whom we are born and into what circumstances are nothing but karma. Man, unlike animal, is able to change the destiny of birth through will.

The term "commoner" and all of its ilk is one that is imposed on another; one is only common if one accepts the moniker. Results notwithstanding, the effort to NOT be common, the striving to rise elevates one out of the realm of the common.

No matter how low one starts, or high high one might end, we should remember that it is not the strata but the struggle that signifies the escape.

4) Daddy Day. I offered a version of this in May for Mommy Day. Daddy Day is similar but...different.

We call it Father's Day, but it doesn't really take all that much to father a child, does it? Heck, you don't even have to BE there anymore, what with test tubes and artificial insemiwhatever. I guess that's a pretty good way to start when describing "Dad" and talking about "Daddy Day": being there.

We hear and read much about the scourge of the absentee father in the African-American community, but we should be careful to remember that this is neither unique to that community, nor did it originate there. Father's of all shapes and sizes, colors and creeds have been leaving children for decades (in fact, it is only over the last couple of generations that this has been so prevalent in Black America). Planting your seed makes you a father, but it is cultivating that seed that makes you a Dad.

Just as it is in the struggle to rise above "common", it is in the struggle to be a Dad that we measure our success. So much is out of the control of a Mom or a Dad that it is often unfair to judge their Momness or Dadness simply by the life successes of their children. No, I think one succeeds as a parent, today as a Dad, by being there and trying, trying like you've not tried at anything else, to be a Dad.

There's no recipe for success and there's no formula that makes for a good Dad. For some it's having a catch (what movie is that from?). For others it's just standing outside the bathroom while hair is done and make-up applied, making banter while sneaking in the occasional "wow, you really look pretty." It's a realization that it's a long game, nine innings at least, and the best Dad's play a version of "little ball", a series of bunt singles and infield hits and hitting the cut-off man, staying on the field for the whole game. It's not enough to hit a pinch-hit grand slam in the bottom of the eighth, to come back in time to pay for the wedding or buy a fancy 16th birthday car. Being a Dad is getting your uniform dirty (remember new Dads, every boy pees straight up as soon as you take his diaper off!) and playing the whole nine innings.

And in return some day late in the game, when you are tired and not expecting it, whether you are a father, uncle, stepfather, grandfather, or just that Dad-figure in the house, a child, YOUR child will walk in and hand you life's Oscar.

Hey Daddy, how do I look? He Dad, wanna have a catch?

I'll see you next week...

Comment #68 - Posted by: bingo at June 21, 2009 6:33 AM

Musings in the filter, around #65...

Comment #69 - Posted by: bingo at June 21, 2009 6:34 AM

scaled

10 rounds
5x strict
5x kipping

27:57

did a couple on the graviton machine when done, and realized my strict PUs have weak ROM.

Comment #70 - Posted by: jeglit (m/37/6'4"/220) at June 21, 2009 6:38 AM

bw 165

last time
subbed 25 lbs for 45 lbs

30 sets
18:50


this time:

deadlift
170x5
210x5
255x5

Comment #71 - Posted by: paulw at June 21, 2009 7:01 AM

Love Pull Ups!!
As Rx'd
5 May '09
28:00-23 sets

21 Jun '09
20:54-24 sets

Comment #72 - Posted by: tn308/36/5'10/175/12%BF at June 21, 2009 7:05 AM

5 rounds 21:21 and bonk. Not enough overall rest.

Comment #73 - Posted by: Rosser at June 21, 2009 7:15 AM

That picture is awesome!

Comment #74 - Posted by: Shelly at June 21, 2009 7:18 AM

43/170

As rx'd:

Used 45 lbs. in backpack so had to drop off bar after every three weighted pullups. No problem since I was only doing single reps of weighted pullups after the first round.

25:45 - 50 Sets - Used lap counter on watch to keep track of times I came off bar.

Last time 26:33 - 36 Sets

Comment #75 - Posted by: Rick Cantu at June 21, 2009 7:23 AM

A little over two months into Crossfit when it proved itself to me. Picture yourself on an open flight line with 75-100 m between you and cover with rockets whistling overhead, hearing and feeling the impacts. Then picture yourself almost there when you are told one impact is where your Soldiers are. Turn and run 800-1600m full out to get to them. Find them safe and sound in a bunker. Send one up to the big guy in the sky. Never Repeat Again.
Granted, adrenaline kicked in but my body took me there easily and I had enough wind to shout for accountability and report status. The stress I put on my body during those crazy metcons totally prepared me.
Bring on tomorrow's WOD. I'm a believer.

Comment #76 - Posted by: Bean@BAF at June 21, 2009 7:55 AM

m/29/5'11/170

34 sets
rx 17:19

Comment #77 - Posted by: Ian Mosher aka skittles at June 21, 2009 8:03 AM

Thanks Cookie and Pony :-)

My Wife just surprised me with new Rogue rings for Father's Day, what a great gift! I can't wait to try em' out.

No workout for me today, just gonna hang out with my family and relax. Enjoy the day everyone :-)

Comment #78 - Posted by: Playoff Beard at June 21, 2009 8:21 AM

CFWU
1 strict
5 jumping from 2 boards
7 jumping from 3 boards

28:45.

Comment #79 - Posted by: ~VERVE~ at June 21, 2009 8:27 AM

23 sets 17:11
Times a pr, last time 21 sets.

Forearms are fried. Didn't blow any callouses!
rd1 3/5/7
rd2 3/5/7
rd3 3/1,4/4,3
rd4 3/2,3/5,2
rd5 3/3,3/7
rd6 3/3,2/7
rd7 3/2,3/7
rd8 3/3,2/7
rd9 2,1/5,7
rd10 1,2/3,2/7

Comment #80 - Posted by: Jim D. 48 yom 165# 5'11" at June 21, 2009 8:28 AM

17:22
47 sets
massive palm blisters

Comment #81 - Posted by: Charbs 23/190/m at June 21, 2009 8:32 AM

Heading to Michigan for a week over the 4th. Is there anyone who Crossfits in the Irish Hills area south of Jackson or is there an affiliate close by?

Comment #82 - Posted by: Jim D. 48 yom 165# 5'11" at June 21, 2009 8:32 AM

Scaled to 20 lb dumbbell. 56 sets.

Comment #83 - Posted by: Jeremy M/28/6'3''/207 at June 21, 2009 8:32 AM

20:37 pr by 5 minutes

20lb dumbell same as last time
lost count of the sets after a few rounds.

Comment #84 - Posted by: Mark B.- NOLA 41/150/5'8" at June 21, 2009 8:37 AM

39/m/190

19:57
22 rounds
10 sets

Comment #85 - Posted by: JackM at June 21, 2009 8:42 AM

Wow this was intense, didn't have all day so i had to drop weight each set!
1 -as rx'd
2- 3,5,5
3- 3,3,7
4- 35lb- 3,3,5
5- 35lb- 3,4,4
6- 25lb- 3,3,3
7- 25lb- 3,3,7
8- 20lb- 3,4,4
9- 20lb- 3,3,4
10- 45lb- 2,1,4
Time: 23:30

Comment #86 - Posted by: SGT WARREN M/27/5'8"/175 at June 21, 2009 8:43 AM

30 yom, 185 lbs

17 sets in 13:01 as rx'd

PR by over a minute, same number of sets

Comment #87 - Posted by: Jeff Weltmer at June 21, 2009 8:50 AM

As RX 18:13 in ten sets. Laura got 35:43 in 26 sets with 10#. This one is amazingly difficult. I thought for sure it should have been over after the 2nd round.

Comment #88 - Posted by: Nate and Laura at June 21, 2009 8:53 AM

easy 5K w/ wife and kids

Weighted Pull up, Strict Pull ups, Kipping Pull ups.

As Rx’d (used 45# plate and belt which added 10 sets)

14:10 (pr by 1:11)
20 sets (pr by 2 sets)

43 M 5’7” 182

Comment #89 - Posted by: Rich G at June 21, 2009 8:57 AM

Last WOD - 3 3/4 Rounds plus 17 Ring - Dips. so close.

Today's WOD is Magically Horrific, this will be my third time doing it. It really sucks.

Comment #90 - Posted by: John-in-Jersey 34/6'0/190 at June 21, 2009 9:08 AM

21:41 as rx'd, 26 sets. PR on both time and sets, previous best 29m+, 33sets

Comment #91 - Posted by: IronMike m/26/5'10"/165 at June 21, 2009 9:18 AM

Changed to 1 deadhang in 1/2" band, 3 deadhang in 1" band, and 5 regular kipping pullups (no assist woo!) - 10 rounds.
23:47 (didn't count sets.. Had to change in/out of bands)
Happy fathers day!

Comment #92 - Posted by: Carrie McG F/20/5'8"/141 at June 21, 2009 9:23 AM

Thanks so much Cookie

Comment #93 - Posted by: s'more at June 21, 2009 9:36 AM

M/49/151/1-1-06

From Brand X

6 RFT

3MU (4/1 PU/push-ups sub)
5 shoulder press 1/2 BW
10 KTE

19:21

Bean@BAF #76: Thanks for that post.

Comment #94 - Posted by: bingo at June 21, 2009 9:51 AM

Need to work on my pullups so I didn't do weighted after the third set. Did not dare count the sets.

29:29

Comment #95 - Posted by: Knightenj at June 21, 2009 10:00 AM

Used 25 lbs: 4 rounds unbroken. The rest were 3+3, then a break and 2+7.

26:04

Comment #96 - Posted by: Eric in SD at June 21, 2009 10:01 AM

1 45lb
3 strict
5 kipping
10 rounds 14:23

Comment #97 - Posted by: BPemberton at June 21, 2009 10:01 AM

m/185/74in.

10 rds RX'D 18:55 34 sets.

I freakin LOVE pullups!

Comment #98 - Posted by: bmizzlle at June 21, 2009 10:10 AM

Time: ~34:00
No. of sets completed: 0
total pull-ups: 88
each round: 13, 11, 8(strict became kipping), 8, 8, 8, 8, 7(dropped weight after 2 rep), 8, 9, 8(dropped weight after 1 rep)

Comment #99 - Posted by: Geoff M/52/5'11"/220 at June 21, 2009 10:11 AM

HAPPY FATHER'S DAY!

#59~ congrats on "as prescribed"!

30# weight vest used~ weighted pull ups all underhand grip.

strict pull ups all underhand grip.

kipping pull ups 1 round under hand and remaining 9 over hand.

*underhand grip is keeping the shoulders happier*

26 sets

TIME: 14:59

Comment #100 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 21, 2009 10:11 AM

M/50/5'11"/172

23:40, with 61 sets, 25# weighted

M/16/5'11"/170

20:53, with 25#, unknown sets

F/50/5'6"/135

17:22, with 3 dead hang, 5 kipping, 7 jumping

F/16/5'8"/135

33:30, with 3 band, 5-35# assist, 7 jumping

Comment #101 - Posted by: Kevin C. at June 21, 2009 10:14 AM

3 rds + 3 weighted+ 5 strict + 4 kip as Rx'd

finished rest unweighted

tough

Comment #102 - Posted by: Gio M/26/6'0/198 at June 21, 2009 10:35 AM

Newbie f/27/5'6"/125

Ugh, I have no upper body strength. :(

10 rounds:
5 assisted pull-ups
max hang (embarrassingly short amount of time)

Time: 8:50

Happy Father's Day!

Comment #103 - Posted by: Sarah at June 21, 2009 10:58 AM

m/32/170

Rx'd - 17:13 in 15 sets

I took way too much time in between rounds, but I guess that brought my sets down... Fun! I could only do 35lb last time. (and I'm 5lb heavier)

Happy Father's Day all!

Work hard. Play Harder!

Comment #104 - Posted by: Tarzan at June 21, 2009 11:04 AM

m/41/160

16:01

7 rounds
3 - 20# weighted pull ups
5 - Stricked
7 - Kipping

Comment #105 - Posted by: Brian at June 21, 2009 11:13 AM

41/m/176cm/73kg

As rx'd

17:30 and 36 sets, PR (last time 19:25 and 39 sets)

Comment #106 - Posted by: Memuc at June 21, 2009 11:13 AM

Just when I thought I'm getting the hang of this, my times are looking pretty, and confidence is gradually building, bam!!! WTH???(what the hec?) I got through the first 2 rounds, then those 45#'s felt like Oprah pulling me down. Had to go down to 35's then round 5 down to 25's. I felt like my arms were gonna fall off. Finished 10 rounds in 19:30 and close to 30 sets. Man, that junk was brutal.

Comment #107 - Posted by: Sung at June 21, 2009 11:15 AM

f/26/155

25# DB

56 sets in 21 minutes

'Globo Gym' in Scottsdale didn't have a very good pull up bar (and I forgot chalk). Couldn't kip much because the machine inhibited most forward movement. Hope to be at the home office for the next time this beast shows up.

Comment #108 - Posted by: Shannon H. at June 21, 2009 11:20 AM

i did: 5-4-3-2-1 of
205# Push Jerks
300# Deadlifts
=7:28

Comment #109 - Posted by: jake rubash 157/71/17yom at June 21, 2009 11:26 AM

16:37 as rx'd (PR is 15:47)
did this after making up a 5k run this morning

Comment #110 - Posted by: Tyler Scott at June 21, 2009 11:46 AM

1/2 WOD, 5 rounds, 45lb plate in a backpack, otherwise as rx'd

5:05 PR
16 sets

Last time also 50%, 6:22. Everything was just starting to burn, and 10 rds would have at least tripled my time, but I'll still be nice and sore tomorrow. Avg HR 175, peak 183, rec 36. Fantastic job Fit Mom. Thanks Coach & Lauren.

Comment #111 - Posted by: mas 52/M/150 at June 21, 2009 11:47 AM

wanted to treat this as a "strength" workout so i rested 2-3 mins between rounds so i could do the weightted PUs

subbed 7 chin ups for kipping

5 rounds as RX'd
1 round with 25lb weight
failed

19 sets, over 23:00

finished with some deadlift form practice at 135lb


Comment #112 - Posted by: Joe K M/22/6'0"/180 at June 21, 2009 11:47 AM

M/36/6'2"/182

As Rx'ed

32 Sets
19:29

After WOD
6 x 400m
2:00 rest between each 400

Comment #113 - Posted by: Scott L at June 21, 2009 11:57 AM

As rxd-34:04
15 sets
Rds 1-5 each unbroken

Comment #114 - Posted by: Travis G. 190/24/Gillette WY at June 21, 2009 12:01 PM

Even though I love Everett and OPT, I wish the top evidence based fitness guys would not buy into the hope based supplements and magic based naturopathy industries.

Comment #115 - Posted by: Benjamin Edelen at June 21, 2009 12:06 PM

DESPERATLEY SEEKING CLARIFICATION (susan)

what are rules for web speak on d-board

see AUP

"#16 Use of "AOL'ese" and "hAx0r" talk is very disruptive and will not be tolerated.

No "AOL-speak." Don't write "u" when you mean "you" or any of that kind of "chat"; this board is for people who can put whole words into sentences."

admin. refuses to answer my friend.

it appears that LOL (laughing out loud) is allowed which is clearly "webspeak"

Not to mention the multitude of other abbrev. and or acronyms already in use.

while "u" (you) is not

i can understand banning adolescent crap like TTFN (ta ta for now), BFF (best friends forever), BF (boy friend)


trying not to get banned before i start posting

Comment #116 - Posted by: harrybwong at June 21, 2009 12:06 PM

as rxd

29:20
38 rounds

Comment #117 - Posted by: Jonblaze at June 21, 2009 12:10 PM

My husband make this WOD up for me today, because my hands can't handle that many pull-ups yet.

5 rounds for time of:
30 Box jumps, 20"box
30 Sit-ups
10 Strict pull-ups

18:58

All box jumps and sit-ups were unbroken...rest on the pull-ups since I can only do 2-3 strict pull-ups at at time

Comment #118 - Posted by: Kimberly McLeish 27/F/115 at June 21, 2009 12:11 PM

#20

Ya sure Josh's diet isn't as perfect as some of the other CrossFitter's out there. But there was nothing bad about his diet in that video. The reason he is one of the best CrossFitters in the world is because his intensity level is far and beyond what most guys could ever imagine. I realize that the zone and paleo can naturally make a big difference in your performance but it's not everything. What seperates great athletes from good athletes is that intense fire that burns deep within the individual. It is evident that Josh knows how to harness that intensity and bring it out when it's time to perform.

Comment #119 - Posted by: Brian at June 21, 2009 12:12 PM

M/43/185/5'9"
As Rx'd with 40# dB
3+5+7 - 1 Set
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets

Comment #120 - Posted by: Alan at June 21, 2009 12:14 PM

As rx'd: 19:18, 25 sets

Comment #121 - Posted by: Tim N. at June 21, 2009 12:15 PM

M/43/185/5'9"
As Rx'd with 40# dB
3+5+7 - 1 Set
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
3+5,7 - 2 Sets
19 sets, 24:45

Comment #122 - Posted by: Alan at June 21, 2009 12:16 PM

Last time: 40 minutes, too many sets to count, 35 lb. DB
This time: 40 minutes, too many sets to count, 45 lb. Db first set, 40 lb. DB second and third sets, 35 lb. DB fourth - tenth sets.
Ripped callous open on last set of strict.
I should have done much better, is it time to take a cycle off?

Comment #123 - Posted by: Stephen M/26/5'9"/137 at June 21, 2009 12:20 PM

28/m/183

5 rounds w/ 25lb weighted pull-ups

14:01

Comment #124 - Posted by: Jarod Kastning at June 21, 2009 12:24 PM

31/m/195

19:18 with #25 dumbbell in 24 sets.

always hate when this one comes up. tried to maintain strict pull-ups, but eventually abandoned them and went with kips on most everything. varied grip throughout.

Comment #125 - Posted by: SAT at June 21, 2009 12:26 PM

m/ 26/ 200/ 74"

I suck at this one. Did three rounds of it to practice for next time, when I'll do five rounds as practice.

Did this for my workout - 5 rounds of the following, with 3 minute rest periods between each round: 225 lb. back squat, 5 reps; 185 lb. power clean, 5 reps; 295 lb. deadlift, 5 reps. I didn't time it, just had fun :)

Comment #126 - Posted by: Jimmy at June 21, 2009 12:49 PM

Gorilla face? Hmmm. I looked at my deadlift pictures from yesterdays's USAPL meet and I look more like an oversized chipmunk....didn't know I looked so silly pulling a deadlift! Sad part about that rock picture is that I really did sit down and back and managed to pull that beast a bit off the ground just after the picture was taken. I only thought Mike was half joking when he said to pull...

Qualified for the Raw PL Nationals yesterday! Eight for nine lifts for the day - stupidly screwed up the second squat attempt, but every attempt on all lifts were far too light. I will go heavier on everything at Nationals. No belt, wraps or suit for anything. I had many folks tell me I would lift much heavier if I used all the gear....true, but it's not me lifting that extra weight so I will pass. Had to squat in running shoes as I couldn't find my O-lift shoes; had to borrow a huge singlet from a male youth lifter and I didn't have the knee high socks required. At least I did have the baby powder for the deadlifts! I have a little shopping to do for Nationals.

237.0 Squat
154.3 Bench
319.7 Deadlift

711.0 total for the day. Thinking 250-180-345 lifts at July 24 Raw Powerlifting Nationals.

Today's WOD:

20# dumbbell, 10 sets, 33:45 time. Better than the last effort at 40:26. My object again was to not come off the bar for any round but lessen the overall time. I was hoping for a 30 minute time but simply could not do it. Here is the breakdown....lots of hanging from the bar trying to collect the strength to finish - rough because the hanging ate up my grip strength too.

2nd Set
1 minute break
3rd Set
2 minute break
4th-8th Sets
3 minute breaks
9th Set
4 minute break
10th Set

Incredible forearm and lat pump...my grip was definitely going at the end as I have small hot spots on my palms were my hands started to twist on the bar due to fatigue. No blisters or skin tears.

Comment #127 - Posted by: Kelly Moore 46/F/5'/114# at June 21, 2009 12:56 PM

No gym for me, just as well as I am having problem with my arms today after doing Fridays wod, yesterday. Did manage day 27 Burpee Challenge but only just.

Good Fun

Comment #128 - Posted by: Elaine in Scotland at June 21, 2009 12:56 PM


30:28 PR 45 sets pr

Comment #129 - Posted by: Kevin McClellan 47/M/195 at June 21, 2009 12:57 PM

29/m/183

33:12 in 36 sets

Used a 53 lb. KB. 11:00 slower than last time - just didn't have the strength on the weighted PUs today. Also ripped a few times and just noticed a few more pretty bad blisters. A bad day.

Comment #130 - Posted by: Esteban - CrossFit Nasti at June 21, 2009 12:59 PM

22:40 with a 45# dumbbell held between legs.
36 sets

2 minutes slower than my PR with 8 more sets. Done at Aromas Level I Certification during the lunch break.

Comment #131 - Posted by: freddy c._one world at June 21, 2009 1:14 PM

#115 Harry

Just apply common sense Dude!

Comment #132 - Posted by: ChisBo at June 21, 2009 1:20 PM

m/42/162/6'

22:02
last time: 24:02

Comment #133 - Posted by: P&M at June 21, 2009 1:22 PM

Scaled a lot, but first time I ever really attempted the spirit of this WOD.

10 rounds: 1 x 15# weighted pullup, 3 x dead hangs, 5 x dead hangs w/ blue band.
24 sets in 20 min. Getting into the band means minimum 2 sets per round.

Had realized recently that learning to kip had led to cheating on ROM, so good to do everything strict today. Could have kipped instead of using the band, but wanted the full extension.

Happy Fathers Day. My sons also have the benefit of 2 great Grandfathers, and numerous uncles, coaches, and male teachers. We had a beautiful breakfast and talked about remembering all those other men in their lives who may not have kids of their own (and also those who do) but who sometimes do "dad work". Just as Bingo said so well - just show up and it will always make a difference.

Comment #134 - Posted by: Benny1 M/40/74"/220 at June 21, 2009 1:26 PM

58 set, 23:29 had to drop weight to 35# on 4th round and 25# for the rest of the rounds

Comment #135 - Posted by: Matt at June 21, 2009 1:30 PM

M/30/5'9"/180

Amy:
for time
14-10-6
53 lb Kettlebell Swing
150 lb Thruster
Pull ups

9:34, whooped my ass bad!

Comment #136 - Posted by: Ryan at June 21, 2009 1:31 PM

only 3 rounds, hamstring started acting up.

Comment #137 - Posted by: tom at June 21, 2009 1:36 PM

as rx'd pr
18 sets pr
20:59 pr

Comment #138 - Posted by: Robert W. at June 21, 2009 1:39 PM

First time doing this WOD. I loved it. Awesome pump on my arms and lats(I sound like a bodybuilder...lol.) Too bad I did not have any weight available.

I did 5 rounds of:
5 Strict Pull-ups
7 Kipping Pull-ups

5 sets= 7:26

Comment #139 - Posted by: Cezr / Bravo CrossFit at June 21, 2009 1:48 PM

as rx'ed

24:19

~20 sets

28:00, 19 sets last time

Comment #140 - Posted by: tyler 29/m/200 at June 21, 2009 1:57 PM

16:17 as rx'd

* too much time off the bar fixing the dumbell... and resting
* last time 14:04

Comment #141 - Posted by: MarcusG 5'9" 165 at June 21, 2009 1:59 PM

Man I feel like a big wussy after that workout. I would say I feel like a girl after that workout, but some girls probably smashed my workout. I also was making fun of everyone on here whining about their hands and callous' bleeding. 7th Set. Bleeding hands. Sweet. I love it! Brutal Workout!

Rd1: 3/5/0
Rd2: 3/5/0
Rd3: 0/1/7
Rd4: 0/3/4
Rd5: 0/0/4
Rd6: 0/0/7
Rd7: 0/2/2 Stopped - Incomplete....

27:35

Really puts things in perspective. Need to integrate a lot more pullups and upper back work.

Comment #142 - Posted by: RyanCali m/23/185 at June 21, 2009 1:59 PM

25:53
35# Dumbell
72 Sets, 10 rounds

1pm CFNYC class, great work everyone. went too heavy. Hari pulled me aside and gave me some good hard feed back that my pull ups are just not cutting it. After the 6th or 7 set I wasn't getting above bar, and way below bar on deadhang & weighted. I want to thank Hari for the candid feedback. I think I have been getting away with this for some time. I have neglected the CFWU and it shows.

Pull ups are my goat. I will now commit to the CFWU before every WOD;
10 Squats
10 GHD situps
10 Back extensions
10 pullups
x3

Comment #143 - Posted by: chris p at June 21, 2009 2:11 PM

I still hate this WOD.

23 Sets
15:20

I subbed L-pullups for the 45lbs. The L pullups turned into N pullups that turned into N Shrugs.

My ROM was suspect at best. By the end if my forehead got to the bar that was about as high as I was getting on the dead hangs. Really miserable.

Comment #144 - Posted by: jakers at June 21, 2009 2:12 PM

This workout is a goat for me.

Used a 40# db (the biggest I have):
18 sets in 25:15.

First two rounds were done unbroken and the rest were done with 3 weighted plus 2 or 3 strict. Next time gonna try to get a third round unbroken...

Comment #145 - Posted by: Mike Mc 31/5'9"/175# at June 21, 2009 2:18 PM

subbed 20# db

18:44, 47 sets

Comment #146 - Posted by: JThom at June 21, 2009 2:21 PM

#126~Kelly, congratulations on making Nationals!

Comment #147 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 21, 2009 2:22 PM

This WOD was always going to be tough for a 265lb'er

10 round's
3 reps weighted made the weighted count.
3+2 reps strict
4+3 reps kipping

Comment #148 - Posted by: Tommy at June 21, 2009 2:23 PM

Time 29.45mins 265lb'er

Comment #149 - Posted by: Tommy at June 21, 2009 2:24 PM

As Rx'd:
28:35 w/ 19 sets

I don't know if that counts as a PR or not. My last best was 24:37 & 25 sets. Meh, it's probably about equal. Better than last time though :)

So uh, please no hanging on to anything tomorrow? Forearms = toast

Comment #150 - Posted by: Eric Gohl 22/5'10/162 at June 21, 2009 2:33 PM

25/m/5'11"/177
Death by Pullups as rx'd
33:57 in 21 sets(PR on both from 38:44 28sets)
My hands hurt!

Comment #151 - Posted by: justaman - liberty sc at June 21, 2009 2:41 PM

Subbed 20#'s for the 40

at least 30 minutes

28 rounds

19/m/165/5'11"

Comment #152 - Posted by: Logan S at June 21, 2009 3:01 PM

subbed 20# for the 40

28 rounds in at least 30 minutes

19/m/165/5'11"

Comment #153 - Posted by: Logan S at June 21, 2009 3:02 PM

10 rounds:
3 40lb weighted pullups
5 strict pullups
7 butterfly pullups

23:46 06/21/2009 - 40lbs
23:31 05/05/2009 - 35lbs
27:40 03/19/2009 - 35lbs
28:12 01/08/2009 - 8 rounds, 35lbs

Comment #154 - Posted by: johnathon in seattle 27/5'8/156 at June 21, 2009 3:05 PM

F/27/5'0"/108
Subbed 15#
35:38
This WOD is my Kryptonite...

Comment #155 - Posted by: Kat at June 21, 2009 3:06 PM

Everyone on there is lifting sumo. I thought that was evil?!

Comment #156 - Posted by: Justin McCallon at June 21, 2009 3:17 PM

50 Sets 33:22

Comment #157 - Posted by: Hari at June 21, 2009 3:28 PM

Day one...30:39 40 day challenge...it has begun.

Comment #158 - Posted by: Derrick at June 21, 2009 3:37 PM

17rnds PR, 16:08 (slow) as rx'd, first six rnds were 1set/rnd.
3x15 p-bar pushups, l-sits

then 15min rest and CFE: jump rope 200 alternating high knees, x5rest. did 6 rnds then ran 2 rnds. about :45-1:00/rnd.

later,
b
m/32/5'8-1/2"/172

Comment #159 - Posted by: brian p at June 21, 2009 3:39 PM

m/26/210/70"

as r'xd

21:35 29 sets
forearms hate me

Comment #160 - Posted by: andrewdoc at June 21, 2009 3:45 PM

33/m/210/6'5"

30:49 - 32 sets

Slower than last time, more sets than last time. I despise this workout.

Comment #161 - Posted by: Corey at June 21, 2009 3:46 PM

5:30

three sets (broken)
time

will shoot for five next time

Comment #162 - Posted by: Hale at June 21, 2009 3:56 PM

F/37/125
Kelly Moore: Congrats on qualifying! You are amazing!

Did not do today's wod. Opted instead for a wod from another site with some mods;
5 rounds for time:
7 front squats (95# first set, 85# for last 4)
7 burpee pullups
7 DL (155#)
15" even. Fun! burpee pullups were actually the easy part, go figure!

Comment #163 - Posted by: Raine at June 21, 2009 4:01 PM

Man this is a brutal workout...I'm not sure how everyone is counting....I got 4 rounds as Rx'd, and then could not complete a single round with the 45lb dumbell(3reps) without stopping....Holy crap....anyway, after that I stopped so many times I lost grack of time altogether....

38/m/200/6'1"

Comment #164 - Posted by: stephanhatch at June 21, 2009 4:04 PM

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

great workout!!! got to the 5th set and i had to drop to 30lbs and took rests in between reps. after 7 sets i dropped to 20 lbs and no weight after the 8th set. overall time... 36:50. o btw first crossfit workout ;)

Comment #165 - Posted by: Geoffrey Berry at June 21, 2009 4:13 PM

That's a lot of pull ups. Those reps right after you jettison the weight are the best... and I was finally starting to get the kip down near the end!

23 minutes, 17 sets, weights scaled

3/5/7 #35
3/5/7
3/5/7
3/5/7
3/5/6*1 <- DAMMIT!
3/3*2/4*3
3/5/6*1 #25
3/5/4*3
3/5*/7
3/4*1/7

*new set

Comment #166 - Posted by: blckorder at June 21, 2009 4:13 PM

23/160lbs/5'6"

19:27
as rx'd

Comment #167 - Posted by: Kevin_CrossFit Oshawa at June 21, 2009 4:14 PM

11:18

Comment #168 - Posted by: Jacinto Rodríguez Piedra at June 21, 2009 4:15 PM

f/26/5'3/120
38 minutes
3 dead hang
5 chin up
7 kipping

Comment #169 - Posted by: andrea at June 21, 2009 4:40 PM

38/m/5'11/163

Ten rounds for time of:
3 Strict Pull-ups
5 Kipping Pull-up
7 Jumping Pull-ups
19:40 and 18 sets (a set defined as a stoppage)

Comment #170 - Posted by: epicurious at June 21, 2009 4:51 PM

38M/5'10"/168#

Warm-up: 7 hr motorcycle ride w/dad (happy Father's Day!); 800m walk; 17 ROM exercises.

As Rx: 19:29 in 59 sets.

Cool-down: PNF of hamstrings; static stretch of quads.

Off PR by 0:18 and 21 sets. Very tired going into this. Nice compliment to Friday's WOD!

Comment #171 - Posted by: rjf (Since 07-20-07. WOD no. 527) at June 21, 2009 4:51 PM

I gave up on round 8 - 45 sets.
My hands were done.

Started with 25lb weight for 4 rounds
Did 3 rounds with 20lb weight
last round did with 10lb weight

Hands need a break

Comment #172 - Posted by: tooljunky m/28/175/5'10" at June 21, 2009 4:53 PM

B 52 sets (No weight on pullups)
33:35
D 27 sets
22:58

Comment #173 - Posted by: BD at June 21, 2009 4:54 PM

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

Subbed 30lb weighted pull ups
Time: 19:55 Sets: forgot to count
Foam roll after
Compared to 090505: 22:25 Sets: 44

Comment #174 - Posted by: Sesoku at June 21, 2009 4:54 PM

30 rounds, un-timed:
2x strict pull-up + 3x kipping pull-up

Comment #175 - Posted by: logan at June 21, 2009 4:54 PM

acaled to 20# dumbell
about 12 mintues
35 sets
had to run a call after the 6th round, stopped the time and came back to finish the last 4, so it's a bit artificial

Comment #176 - Posted by: yaterhater++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ at June 21, 2009 4:56 PM

weight scaled to 25#, otherwise as Rx:
16:25
Rnd 1 then rnd 2 straight thru
Rnds 3-10:
3 weighted/drop and break
5 strict/ drop and break
7 kipping/ drop and break

so- 26 sets...

This is the first time scaling only weight- on 090505 I did first 2 rounds scaling only weight, then dropped to sets of 1/3/5 and finished in 9:23

Comment #177 - Posted by: goap M/39/69kg/174cm at June 21, 2009 5:04 PM

12:23- didn't bother counting sets, but i'm assuming it was 30 because i dropped down after each iteration of weighted pull ups, pull ups and kips.

Comment #178 - Posted by: joe at June 21, 2009 5:13 PM

DNF

Tried to do the puppy scaling from Brand X but with unassisted pullups. Arms were shot by the second set. Forgive me for not heeding your advice Coach Martin =(

Comment #179 - Posted by: Stuart Hughes at June 21, 2009 5:20 PM

I'm taking one more day of rest.

Comment #180 - Posted by: Andoryu in Japan M/31/6'/187 at June 21, 2009 5:20 PM

41/m/155
23:38 came off the bar-couldn't do it straight thru

Comment #181 - Posted by: mhollis at June 21, 2009 5:26 PM

33/M/6'00/185

21:06 pr 40 sets

Had to use a 53lb kettlebell since I didn't have a 45# dumbbell.

Triple digit heat in the garage made the bar slick.

Comment #182 - Posted by: Dan D. at June 21, 2009 5:28 PM

"Eva"
5 rounds
800m run
30 asst pull ups
30 kbs, 35#
= 39:43

I believe a PR by about 10 min and with Much less asst on pull ups. My arms are pretty shot now though from last couple days.

Erin

Comment #183 - Posted by: in8girl at June 21, 2009 5:31 PM

Shoulder was not feeling good today, I think it was those bench presses the other day.

I scaled to 20-lbs and only did 5-rounds.
10:42, 15 sets.

Comment #184 - Posted by: Nick Wise at June 21, 2009 5:32 PM

Buy in:
12, 15, 15 pull ups
20, 20, 20 push ups
20, 20, 20 GHSU

New to Hang Power Snatches, but tried them always.
65# (3 reps), 85# (3 reps), 105# (3 reps), 105# (3 reps), 105# (2 reps with 5 OHS in between), 105# (2 reps with 5 OHS in between),
105# (3 reps with 5 OHS in between), 105# (3 reps with 5 OHS in between), 105# (2 reps with 5 OHS in between),

Comment #185 - Posted by: Kam at June 21, 2009 5:32 PM

Yeah so I started with a 25lbs db, did one round, then dropped to 20lbs do another round. Then did six more with 15lbs. I stopped at 8 rounds becuase I could not even lift myself up anymore, does this workout make anyone else feel like a girl?

Comment #186 - Posted by: KyleMickey at June 21, 2009 5:34 PM

WOD as prescribed: 16:23

Comment #187 - Posted by: M@ at June 21, 2009 5:42 PM

M/24/153 GregAwu

Opted for belt + 45lb weight; in reality probably didn't increase number of sets by much.

Else as rx'd - 26:03

Comment #188 - Posted by: Y. Zhou at June 21, 2009 5:53 PM

22:06. 25 lb weight. band assisted pullups. i misinterpreted the instructions.

Comment #189 - Posted by: SB at June 21, 2009 5:59 PM

I keep hearing about the "pullup challenge" or the "burpee challenge" plz, what are these and where do i learn about them?

Comment #190 - Posted by: Ian at June 21, 2009 6:03 PM

m/38/76/200

Didn't do WOD as rx'd. Instead did a Father's Day 100 with my 6yo son: Five each, back and forth (deadhangs for me, jumping ring PUs for him), with a big chalk scoreboard on the floor. Hopefully the start of a fun tradition!

Comment #191 - Posted by: Chas at June 21, 2009 6:06 PM

I peeled all the callouses off my right hand on my third set leaving me with a raw right hand... I'm bummed. Guess I'll be just running for a few days.

Comment #192 - Posted by: Matt at June 21, 2009 6:07 PM

36:38 This one kicked my ass, I thought I was ready and it would be one of my first workouts that I finally felt up to speed. Little did I know...

Comment #193 - Posted by: Dan Zurbuchen at June 21, 2009 6:36 PM

Kelly Moore - Actually picked up her rock! :)

Thanks Lauren for posting this fun picture.

Comment #194 - Posted by: tucker at June 21, 2009 6:41 PM

23'15'23

Comment #195 - Posted by: Aaron m/31/6'4"/235 at June 21, 2009 6:50 PM

18 sets
24:10
faster time, 1 more set than before

Comment #196 - Posted by: magnus 23/5'8"/155 at June 21, 2009 7:07 PM

m/31/180

24:00
24 sets

Comment #197 - Posted by: Flinn at June 21, 2009 7:08 PM

I had to give in to my muscles' mutiny:

3mi jog with weightd (14lbs) pack,
Erg 3x2500 at 21spm, average 1:51/500

Comment #198 - Posted by: WWS at June 21, 2009 7:12 PM

Ian # 189

These challenges are kinda just out there. Every now and again someone somewhere just says it's challenge time and off they go. Anyone is allowed to join the fun.

Example: Burpee Challenge is a 100 day event. On day one (1) you do one (1) Burpee. On day two (2) you do two (2) Burpees, Day three (3) DO THREE (3), ETC... Repeat this for 100 days and on day 100 you will do 100 Burpees. Yay Burpees

FYI: A challenge is something you do outside of the daily WOD. This means you do both your challenge and the WOD.

I am getting ready to start week number 5 for my personal challenge. I am only doing it on Mon-Wed-Fri. Tomorrow, Monday, I will be doing 30x1 of Burpee, 24" Jump Box, Pull-Up, and K2E, while wearing my 20 Lb vest.

Have fun and hope this helps.

Today I did not set any kind of speed record. 59:18. Started todays WOD with a 50 LB dumbell instead of a 45. Hmm poor choice I think. Could only make 4 rounds and had to drop to 40 Lbs. This required I use my dip belt and plates because I do not have a 45 Lb dumbell.

1. 50 Lb Pull-Up 2+1=3, 5 strict, and 7 Kipping
2. 50 Lb Pull-Up 2+1=3, 5 strict, and 7 kipping
3. 50 Lb Pull-Up 1+1+1=3, 5strict, and 7 kipping
4. 50 Lb Pull-Up 1+1+1=3, 5strict, and 7 kipping
5-10 40 Lb Pull-Up, all 1+1+1=3 all by 5 strict and 7 kipping except for # 8. I did 10 strict on number 8 just for the heck of it.

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

OooRahh CrossFit

Comment #199 - Posted by: W.D. at June 21, 2009 7:14 PM

D
1st day back from vacation
@29's
made it thru 7 rounds...hands gave out

Comment #200 - Posted by: waderpro at June 21, 2009 7:17 PM

subbed 100 pull ups for time

9.28

that was the first time i tried it.

Comment #201 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at June 21, 2009 7:19 PM

Think I'm doing these correct? Did the 3/5/7, this is one round? Then 3/5/7, round 2? And so on, right?

Someone write back and straighten me out, on what is a round vs. what is a set. Please!

Started Rx'd, only to the second round. Had to go to a 20 lbs DB. And then my hands wanted tear apart, even with tap on my fingers.
21:25 was my time.

Comment #202 - Posted by: DEREK: 24/5'8''/185lbs. at June 21, 2009 7:24 PM

2-4-6 30LB 5 rounds 12:59 13 sets

Comment #203 - Posted by: ccraft at June 21, 2009 7:31 PM

Hangover + time constraints + bad memories from last time on this wod compelled me to do only 5 sets, subbing 35 lb db. About 13 minutes. Started getting pumped up actually the last two sets and liked the WOD. I was hating it at the end of the first set. Just an evil workout.

Comment #204 - Posted by: Chris H at June 21, 2009 7:49 PM

M/33/180

As rx'd

25 sets in 32:06

Comment #205 - Posted by: mike wright at June 21, 2009 7:51 PM

I felt a lot more stronger and organized this time around then last time. I scaled down again almost identically as last time but no lower then 20 lbs because that was the lowest I went last time.

This time around, I had a paper and pen to mark my sets. I didn't mark my sets last time. It might have slowed me down but oh well...

My rounds/sets:

1: 1 set at 45 lbs
2: 2 sets at 45 lbs
3: 4 sets at 30 lbs
4: 5 sets at 20 lbs (and that's where it stayed for the rest of the rounds)
5: 6
6: 8
7: 8
8: 7
9: 9
10:9

Time: 36:11
Sets: 60

Last time doing this:

1: 45 lbs
2: 30 lbs
3: 25 lbs
4-10: 20 lbs

Time: 42:35.54
Sets: not marked

Looks like a PR of over 6 minutes! Hooray!

"PROPS TO THA FRAT!!!"

Franiel

Comment #206 - Posted by: Daniel Krull AKA "Franiel" at June 21, 2009 7:58 PM

P.S. This was my time to test other hand grips. I felt the strongest when I was doing mixed grip on weighted, chin-ups on strict, and pull-ups on kipping. After watching some people on videos do kipping, I found out that I can go faster kipping if I swing to the pull then come down with my feet still forward and then when I get to the bottom then swing again. I used to drop, gain momentum and then swing. Now I can kip in half the time I used to!

Comment #207 - Posted by: Daniel Krull AKA "Franiel" at June 21, 2009 8:03 PM

P.P.S. I have no idea why but my left index finger is numb/fell asleep around the 10th round and its still like that and it's been awhile now...

Comment #208 - Posted by: Daniel Krull AKA "Franiel" at June 21, 2009 8:04 PM

25:56

41 rds

20/m/154/5'8

Comment #209 - Posted by: Clack_Attack at June 21, 2009 8:13 PM

as rx'd:

14:21, 5 drops(9 sets) PR

Comment #210 - Posted by: Brian "rhabdo" Soriano at June 21, 2009 8:21 PM

m/48/179

Drove 7 hours from Virginia Beach to Charlotte and upon arriving immediately did the following:

Overhead Squat, PVC, 10 reps, 2 sets
BurgenerWU, 2 sets
GHD Sit Ups, 10 reps, 2 sets
Back Extensions, 10 reps, 2 sets

Ten rounds for time of:
Pull Ups, Weighted, 45 lbs, 3 reps
Pull Ups, Dead Hang, 5 reps
Pull Ups, Kipping, 7 reps
Round Totals: 0:33/1:00/1:44/2:27/2:35/2:39/2:42/2:40/2:25/2:21

Grand Total: 21:11

Hung a 45 lb kettle bell off a weight belt by a chain. At least 30 terminated sets. Form was good until the 5th round. Things got really ugly after that. Did this workout in 17:49 on 090505. Extremely disappointed with my performance tonight. Felt weak.

Mama and the kids took the day off.

Comment #211 - Posted by: Spanky at June 21, 2009 8:30 PM

58/M/200 - 19:25, 34 sets - PR by 2.5 minutes

48/F/125 - 5 rounds with pullups, 5 rounds with pushups (weighted, incline, regular) - weight @ 20lbs - 18:14 - PR

Comment #212 - Posted by: Dave and Belinda at June 21, 2009 8:31 PM

Oh, and happy Fathers Day to all you Dad's out there. My oldest son took me to the beach and then out for pizza and beer. What more could a Dad ask for?

Comment #213 - Posted by: Dave and Belinda at June 21, 2009 8:36 PM

as rx'd

22:02

27 sets

Comment #214 - Posted by: Rookie - Crossfit Gold Coast at June 21, 2009 8:41 PM

I know Josh is a bad ass but his diet on this paticular day seemed awfully low in the veggie department!

Comment #215 - Posted by: cr at June 21, 2009 8:42 PM

Sorry, that should be "particular"

Comment #216 - Posted by: cr at June 21, 2009 8:45 PM

Kelly Moore, you are awsome!

Comment #217 - Posted by: Dave and Belinda at June 21, 2009 8:51 PM

CrossFit Warm Up

W.O.D. as rx'd

10 sets

17:50

Comment #218 - Posted by: Thomas Baklayan at June 21, 2009 8:55 PM

sub'd 30 lbs:

approx 20min

Comment #219 - Posted by: Ricky C. 28/m/5'10"/185 at June 21, 2009 9:25 PM

Living right up the street for the past three years and I missed this little hidden gem until last week. I found a pull-up station at the local Junior High. Didn't quite get the rx'd in but I did 10 sets of 15, from as many strict to completing with kipping. Here I thought I was going to take the day off too. Good thing I didn't.

Comment #220 - Posted by: Andoryu in Japan M/31/6'/187 at June 21, 2009 9:27 PM

Could only do 5 rounds at pack scaling. My hands were killing me and calluses were breaking open.

3x 35# pullups
5x strict pullups
7x kipping pullups

10:17
11 sets

Comment #221 - Posted by: Mike D. m/27/154/5'8" at June 21, 2009 9:45 PM

20:01
around 40 sets

Comment #222 - Posted by: Rory Mac at June 21, 2009 9:47 PM

19:07 14 sets. Personal best on this workout. Got interrupted for during the third set for a couple min

Comment #223 - Posted by: Ian Wheelis at June 21, 2009 9:53 PM

Needing to do a combo WOD and not wanting to give up CrossFit found me doing this...
Cycle 20 minutes / 13.6 K on rollers at 41 KmH, then CFWU1,
Scaled and used 20lb medicine ball between knees on short pullup bar.
Gave myself 20 minutes to do this one. 6 rounds in 11 sets in 20 minutes. Added 10 kipping to make it an even 100 pullups
Then 1 mile run in 8:00, run up 300’ hill in about 7 minutes and down X2, run a mile home.
Total run time 44:22

Comment #224 - Posted by: jon h M/47/145 at June 21, 2009 9:53 PM

M/24/160#/5'7"

As Rx'd

3 rounds unbroken

10 rounds in 22 sets: 24:09

PR by 3 sets and 6:31

Comment #225 - Posted by: Ransom at June 21, 2009 10:06 PM

29m 5'6" 185
Sub'd burpee pullups for kipping
all else as rx'd

20:00

Comment #226 - Posted by: Jay at June 21, 2009 10:08 PM

33 yom 220 bwt

no access yet to gym while in washington so did:
40 mile bike ride along Sammamish river

10 120m sprints up a 3 percent grade hill approx. 3 to 1 rest work ratio (75 seconds walking back 25 seconds runnning up)

Comment #227 - Posted by: brian t at June 21, 2009 10:26 PM

Scaled. 1st 2 rounds as rx'd. Dropped to 25# DB for rounds 3-5. About 22 min. for the five rounds (forgot to start the watch until after the 1st round). Then did 50 more kipping pullups (in about 7-8 sets).

Comment #228 - Posted by: Travis K. at June 21, 2009 10:40 PM

30 sets 41 minutes

Comment #229 - Posted by: Pete at June 21, 2009 10:40 PM

today's, weights in lbs:

7-7-7-7-7 press (65 75 75 75 75)
5-5-5-5-5 push press (75 75 75 85 85)
3-3-3-3-3 push jerk (85 95 95 95 65)
4x10 dips
4x10 bench press @ 95

Comment #230 - Posted by: avitevet at June 21, 2009 10:43 PM

32/M/165

AS RX'D 2 ROUNDS PLUS 2 WEIGHTED PULL UPS

Comment #231 - Posted by: karim at June 21, 2009 11:41 PM

24 mins rx'd

did kipping pu's on rings

Comment #232 - Posted by: Captain Crunch at June 22, 2009 12:28 AM

67 sets, 45:35
rounds 1-3: 20kg
rounds 4-7: 18kg
rounds 8-10: 16kg

Comment #233 - Posted by: juro at June 22, 2009 1:42 AM

5 rounds in 11:40 (something like 14 sets)

30lbs for 2 rounds, dropped to 25 for the 3rd, 20 for 3-6.

Ripped another freaking callus, same place, opposite hand, again on the kips. I've tried trimming them and making sure I'm using the correct grip, but yet I'm still tearing the little buggers. Stopped at the kipping PUs on the 6th round 'cause it only kept getting worse. At least I'm actually managing to string reps of kipping PUs together now.

Comment #234 - Posted by: Hoff at June 22, 2009 1:56 AM

still smoked from friday and this one finished me off. 3hrs 32min 45 sets all work completed with 20lb sub for 45lb. I obviously didn't have anything else better to do today. I can see how this cross fit stuff works. This was only my second wod but i like it and haven't been challenged like this in a long time.

semper paratus

Comment #235 - Posted by: thelax at June 22, 2009 2:24 AM

Last day of vacation, back on track tomorrow.

Comment #236 - Posted by: amped 34/M/190/6' at June 22, 2009 3:41 AM

m/44/175

19:59

24sets

Comment #237 - Posted by: Stu at June 22, 2009 4:11 AM

45lb Kbell w/rigger's belt, Union III plup bar.
As rxd: 14 sets/25:57. PR.

Comment #238 - Posted by: Xman at June 22, 2009 4:14 AM

10 sets

24:02

Comment #239 - Posted by: JoeCam at June 22, 2009 4:15 AM

31/M/190

not as rx'd - I have to use a smith machine bar for pullups cause that's all we got and I just can't do the weighted pu's with it.

So I just did 100 pullups for time - 10:00 exactly

Comment #240 - Posted by: john g at June 22, 2009 4:25 AM

15 sets in 19 min as rx'd.

Comment #241 - Posted by: the polish rifle 25m/5'8/160 at June 22, 2009 6:21 AM

25min as Rx'd

Comment #242 - Posted by: 32M/5'11"/166 at June 22, 2009 6:59 AM

Didn't feel good today.

1&2 as rx'd
3-5 broken into 2 sets
6&7 broken into 3 sets
8-10 moved to 25lb weight and broken into 3 sets

23 total sets/ 20:22

Push to get 3 sets as rx'd and finish with 45lb all ten

Comment #243 - Posted by: Grant at June 22, 2009 7:56 AM

WOD
39.47
12 sets.

rd. 1/20k,1 set.
rd. 2/20k,1 set.
rd. 3/18k,1 set.
rd. 4/17k,1 set.
rd. 5/15k,1 set.
rd. 6/14k,2 sets.(slipped off kipping,wi the blood )
rd. 7/13k,1 set.
rd. 8/11k,1 set.
rd. 9/11k,2 sets.(same again,blood fae 3 new rips )
rd. 10/9k,1 set.

was tryin tae get it done in just the ten sets,but slipped off twice cos of the blood,hands ripped tae pieces ! don't know how i'm gonnae grip a k/b the night !forearms and grip shot tae bits !

Comment #244 - Posted by: Pedro Barrera,Scotland at June 22, 2009 7:56 AM

34yom / 212lbs

7:36 on Puppy (5 rounds for time of 5 reg / 10 kipping)

5 regular / 10 kipping
5 regular / 10 kipping
5 assisted / 10 kipping
5 assisted / 10 kipping
5 assisted / 10 kipping

Getting better at pull ups, but I used a painted bar in the park near my house, and during my last set of kipping pull ups, I heard my skin tear. Now I'll have to tape the two enormous blisters on each hand before I do today's WOD.

Comment #245 - Posted by: Bphantom at June 22, 2009 8:04 AM

funny story, thought you had to stay on the bar for all three pull up sets without leaving the bar...only did 8 sets...good work out though

Comment #246 - Posted by: aaron at June 22, 2009 8:10 AM

My back is spasming pretty bad today. I have taken an IV and been drinking loads of water but I think that I just slept on it wrong. My warm up was all rowing, about a 1000 meters to loosen my back up. It helped a little but I think that it still affected my ability on the WOD.

30:00 flat, I didn't even bother to count sets.

All weighted pull ups were neutral grip because it is lower to the ground on the bars I was using. After the first round I did the next three round kipping wieghted. After that I had to do jumping for the rest.

Strict pull ups were alternating pull up/chin up from round to round. They all felt pretty strong but I accidentaly kipped a few of them because I was trying to go to fast.

Kipping went good. Kipping chin ups were better than kipping chin ups but over all the WOD felt good.

I finished with abs.

Comment #247 - Posted by: Jared 30/m/6'/205 at June 22, 2009 8:12 AM

So Horrible,I am not going to post my time.

Doc K

Comment #248 - Posted by: Doc K at June 22, 2009 9:17 AM

22/06/09
M/33/80kg
21:33 in 27 sets
(Previous attempt, 19/03/09, 17:52 in 20 sets. The recession is even affecting my athletic performance!)

Comment #249 - Posted by: blackrockboy at June 22, 2009 10:29 AM

145lbs/32yoa

I used a 45lb vest which made kipping easier on the weighted pull-ups.

PR on time and sets.

22:56 in 34 sets.

Comment #250 - Posted by: BrianG at June 22, 2009 10:58 AM

out of town. 30 min on recumbent bike, lite ab/core work.

Comment #251 - Posted by: cmgmd50 at June 22, 2009 11:30 AM

As Rx'd 26 sets

39:25 PR by 1 set and 35 seconds faster. Grin:)

Comment #252 - Posted by: Surrey Sterling M/39/176/5'10" at June 22, 2009 11:33 AM

as rx'd
13:16
26 sets

Comment #253 - Posted by: chris r/20m/5'10"/170 at June 22, 2009 11:50 AM

1 rep 10 sec rest
2 rep 10
3 rep 10
4 rep 10
5 rep 10 sec rest jumping pullups

Comment #254 - Posted by: eattheapple at June 22, 2009 11:53 AM

32:45 and 31 sets

Used 35# DB for first 8 sets of weighted pull ups and a 25# DB for the last two.

Comment #255 - Posted by: PatS at June 22, 2009 11:59 AM

m/22/180lbs 6'3

25:11

Comment #256 - Posted by: Adam at June 22, 2009 12:12 PM

31:52 as rx'd

Comment #257 - Posted by: Travis W at June 22, 2009 12:35 PM

I started the clock after the first round finished. 27 minutes flat + w/e the 1st round would have been - so figure around 29-30 minutes .

Do you count 10 sets off the bat as you have to come off the bar to finish the round?

if thats the case 32 sets - if not - 22 sets.

my break down was usually :

3 with 45 lb (damn this was hurting my legs)
2-3 strict
*termination*
2-3 strict
2-3 kipping
*termination
the rest

Comment #258 - Posted by: ron at June 22, 2009 12:51 PM

m/39/158
17:49 as rx'd

Comment #259 - Posted by: Seth H. at June 22, 2009 1:01 PM

48 / 178

as rx'd

29:29 and 63 sets -- pr by 5:28 and 10 sets

Comment #260 - Posted by: tom perry at June 22, 2009 1:24 PM

24/m/175

as rx'd

24 sets

25:03

Comment #261 - Posted by: NickR at June 22, 2009 1:34 PM

34:10 as rx'd 10 sets

Comment #262 - Posted by: Aaron at June 22, 2009 1:43 PM

softball game

Comment #263 - Posted by: Lance 26/M/69in/185.8lbs at June 22, 2009 1:43 PM

scaled to 35 lbs the first 3 rds and 25 lbs the rest.
all broken sets: 14:14

Comment #264 - Posted by: Casey at June 22, 2009 1:52 PM

CFWUx2
22:58 - 20 sets
Each round was 2 sets: Weight pullup with backpack, drop to take of backpack, then 5 strict and 7 kipping to complete round.

Comment #265 - Posted by: Doug at June 22, 2009 2:03 PM

17:28

Comment #266 - Posted by: 42elysium at June 22, 2009 3:31 PM

32/m/#230
#40db, re-grip b/w 5&7 - 48:03

Comment #267 - Posted by: hoss at June 22, 2009 3:50 PM

28:00
Didn't count sets.
prolly 25 sets considering.

Comment #268 - Posted by: Jonathan Showalter at June 22, 2009 4:07 PM

M/40/185

Lots of scaling going on in this one as the broken foot, hernia and other excuses heal.

Started with 30 pounds and dropped down to 25 for the final two sets. Even with this relatively light weight the workout took 39 minutes and 30 sets.

Comment #269 - Posted by: Marty at June 22, 2009 4:27 PM

m/29/6'/165

24min not as rx'd

didn't have weight so subbed for L pull-ups. Still only made it through 2 rounds that way.
Then basically did sets of 10 as many strict then kipping until couldn't do anymore strict (after about halfway). Finished out with kipping pull ups to 150. Tried to do sets of 10 (typically was more like 7/3).

Used soccer goal with big bar which killed my grip and forearms. No blisters, rips, or tears..thank goodness.

Comment #270 - Posted by: liggy at June 22, 2009 4:34 PM

As Scaled with 25# dB
Time: 22:20
Sets: 28

3+5+7 - 1 Set
3+5,7 - 2 Sets
3+5,7 - 3 Sets
3+5,7 - 3 Sets
3+5,7 - 4 Sets
3+5,7 - 3 Sets
3+5,7 - 3 Sets
3+5,7 - 3 Sets
3+5,7 - 3 Sets
3+5,7 - 3 Sets

Comment #271 - Posted by: John Calgary M/48/190/5'11" at June 22, 2009 4:51 PM

As Rx'd
13:52
10 rounds
28 sets

Comment #272 - Posted by: bill/50/208/6' at June 22, 2009 4:51 PM

m/46/178
Rx'd 17 sets in 26:09. Last time 56 rounds in 22:50

Comment #273 - Posted by: Troy at June 22, 2009 5:23 PM

SUB 20# pu

20:26
previous 20:20

M/39/150

Comment #274 - Posted by: Ticotexas at June 22, 2009 6:22 PM

M/34/185

Subbed a crossfit Football WOD modified it w/ 36"box jumps instead of 20" as many rds in 12 min.

5 deadhangs
8- 36" Boxjumps
10- strict pushups

9 rds + 5 pullups + 8 boxjumps ( slammed my shin on 5th rd stopped to tape ouch!! )

Comment #275 - Posted by: Browler!!! at June 22, 2009 6:36 PM

m/29/6'1/192

as rx'd

25:00

46 sets

Comment #276 - Posted by: matt b grand cayman at June 22, 2009 6:39 PM

F/45/5'2"/130

Modified to 10 rounds of:
1 weighted pullups (5#)
3 strict pullups
5 kipping pullups

14:08 last time 14:30

Comment #277 - Posted by: Nicky at June 22, 2009 6:48 PM

50:37 Rx'd
Lost count of number of sets.

Comment #278 - Posted by: Peter_P at June 22, 2009 6:57 PM

28:37 (28 sets)

Comment #279 - Posted by: MJ @ Practice CF at June 22, 2009 7:30 PM

First 5 rounds as rx'd except 20lb dumbbell, wearing boots and flt suit. 8 sets.
Last 5 rounds 10 lb dumbbell x 1, then 2 strict, then 3 kip. 5 sets.
Doubled up with 090622

Comment #280 - Posted by: Ajax at June 22, 2009 9:46 PM

skipped this one to let the body recover a bit.

Comment #281 - Posted by: Darren 37m/5'10"/220lbs at June 23, 2009 12:07 AM

5 rounds in 16:31

Used 45 lbs Dumbbell for all 5 rounds.

Had to break rounds mid set for rounds 2-5

Comment #282 - Posted by: Aaron Alcock at June 23, 2009 12:32 AM

Subbed 14kg Dumbbell

30 sets all unbroken - time, dunno 35 mins?

Comment #283 - Posted by: james at June 23, 2009 2:42 AM

m/23/5'9"/162

As Rx'd

21:43 29 sets.
New PR!

Comment #284 - Posted by: s.cooper at June 23, 2009 4:29 AM

My Goat WOD!

w/ 18lb KB

26:08
not recording sets.

Comment #285 - Posted by: Mat Frankel m/22/6'3/197 at June 23, 2009 5:04 AM

M/26/6'1/175

WOD: 10 Rounds for time of:

3 Strict Pull-ups
5 Kipping Pull-ups
7 Jumping Pull-ups

Approx. 15 minutes.

Have total respect for those CrossFitters who can do this WOD as rx'd. It's easy to hit a wall on strict pull-ups; can't imagine what it's like w/ 45# hanging from your feet. Something to shoot for, I guess.


Comment #286 - Posted by: sbvaneria at June 23, 2009 5:25 AM

Ryan - 8 rounds (sub'd 20 - 25 sets)

Gunnar - rx'd - 29:59 (23 sets)

Comment #287 - Posted by: gunnar at June 23, 2009 5:54 AM

M/32/5'6/173

32:30, 46 sets
Used a 20lb KB

Comment #288 - Posted by: Benson at June 23, 2009 6:14 AM

used 35lbs
30 rounds 24:45
m/32/5'6"/165
i left some skin on the bar

Comment #289 - Posted by: charlie at June 23, 2009 6:41 AM

1-4: complete
5: weighted, strict, 4 kipping
6: complete
7: 1 weighted, strict, 5 kipping
8: no weight, 8 strict, 4 kipping
9-10: no weight, all kipping, 11 total

approx 23 min

Comment #290 - Posted by: EVAN at June 23, 2009 7:29 AM

C-
12 rounds
25# DB
29:25

Comment #291 - Posted by: Jeff & Charity @ CFSnohomish at June 23, 2009 8:06 AM

hell yeah tcu

Comment #292 - Posted by: g$ at June 23, 2009 9:19 AM

17:45 with 45lb bar hanging from toes instead of 45lb dumbbell


aside from getting off of the pull-up bar after each round, I only dropped to the ground 6 times, always in the beginning with the weighted pull-ups. Even with those breaks I couldn't reach full range of motion without kipping the weighted pull-ups. The regular and kipping pull-ups were a breeze though.

Comment #293 - Posted by: Rocco at June 23, 2009 9:54 AM

30/m/5'11"/200

As Rx'd

19 Rds in 19:32

Comment #294 - Posted by: cheflin at June 23, 2009 10:57 AM

25/m/5'8"/150

So now I finally understand the workout...

as Rx'd:
29 sets in 24:36

The tip of my right hand index finger is numb. Is that bad?

Comment #295 - Posted by: Matt Laney at June 23, 2009 4:22 PM

M/32/5'4"/142lbs
As rx'd
10 rounds
26:12
Just over a minute faster than last time

Comment #296 - Posted by: Matt Burritt at June 23, 2009 4:26 PM

M/32/148lbs/5'5"

As rx'd
14 rounds
30:18

Comment #297 - Posted by: Brandon Burritt at June 23, 2009 5:14 PM

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

1,2,1,1,2,2,3,2,2,4
25:15

Comment #298 - Posted by: homerba at June 23, 2009 5:15 PM

Got 6 Rounds in.
Used 30# for weighted.
Hands are really chewed up...not healing well.
One round more than previous and 5# more:)

Comment #299 - Posted by: Julie D F32/116/5'0" at June 23, 2009 5:26 PM

as rx'd 21:34

My hands are ripped up!
Thanks Coach, appreciate it...

Comment #300 - Posted by: al deezy (32m-155) at June 23, 2009 5:26 PM

13:52 with 22 sets

Really did well on the kipping pull ups. Ran a mile 1/2 after the workout and felt great

Comment #301 - Posted by: Flash at June 23, 2009 7:24 PM

I didn't have access to a bar that was stable enough to do weighted or kipping pullups unfortunately, so all I could do was dead hang pullups.

I did 75 reps in 14:43. Lots of them singles ha ha

Comment #302 - Posted by: neo0one at June 23, 2009 8:40 PM

this one is a goat of mine!

45lbs for first 5 rounds.
35lbs for second 5 rounds.

Time - 24:14

Comment #303 - Posted by: Colin Jenkins_cf ventura at June 23, 2009 9:52 PM

@thesweatbox

21:34

looked pretty ugly after round 7

Comment #304 - Posted by: stinker [27/m/165#] at June 24, 2009 3:01 AM

As Rx'd

20:08

36 Sets

Comment #305 - Posted by: Jon 27/M/5'9/160 at June 24, 2009 4:15 AM

M/44/5'9"/165

22 min/ 18 sets PR
down from 26 min 28 sets

Comment #306 - Posted by: Panger at June 24, 2009 5:28 AM

27:00

25lbs Kettlebell

5 rounds then fouled the rest, very very very hard on the hands.

Comment #307 - Posted by: Petey at June 24, 2009 8:05 AM

could only do 4 rounds with a bunch of sets. Hands are killing me. used #25 weight.

Comment #308 - Posted by: jshep 24/6'1/210 at June 24, 2009 8:52 AM

Nice picture!

F/38/133ish/5'4"
Scaled way down:
3 weighted pullups, 5lbs (hate to say it, but some had a little kick at the top!)
5 strict pullups
7 kipping (broke into 3s, 4s)

Did 4 rounds in 19 minutes. Quit when the 5th round of weighted would not go up.
Spent a lot of time during this workout waiting for my arms to recover so I could do another single.

This was much worse than the last time I actually did more than 1 round.

Comment #309 - Posted by: Camille at June 24, 2009 11:21 AM

sub 15kg and 7 rounds = 14min24sec
first round unbroken, there on it was 6 sets per round

Comment #310 - Posted by: Tamas at June 24, 2009 12:32 PM

Last time 24:45 w/ 35lb weighted PUs.
Today 25:57 w/ 40lb weighted PUs. ROM severely deteriorated on weighted PUs, but maintained on strict. Grip really fatigued on kipping.

Comment #311 - Posted by: R.Lee_Seattle at June 24, 2009 1:49 PM

First 2 rounds as rx'd
3rd round with a 35 lb DB
round 4-10 subbed 20 lb DB
28 rounds
I hate this WOD

Comment #312 - Posted by: Hughes/m/32/230/68" at June 24, 2009 2:21 PM

6'2'/190/31

26:42

10 rounds / 23 sets

Had to scale the last 2 rounds to 35lbs weighted pullups.

Brutal

Comment #313 - Posted by: Emmett at June 24, 2009 2:36 PM

With 20# weights, 5 rounds in 8 sets.

Comment #314 - Posted by: bruce at June 24, 2009 2:48 PM

21 sets (PR)
15:36 (PR)

Comment #315 - Posted by: Dryw m/30/5'9/170 at June 24, 2009 2:52 PM

25lbs for first 5 rounds for 2-3reps; strict 2-3 reps; assist level 8 5-7reps; last 5 rounds only assist level 10 x 5reps. 20 mins

Comment #316 - Posted by: dsm19 M/30/6'0/215 at June 24, 2009 3:42 PM

20 mins.

Comment #317 - Posted by: Rene' m/39/5'10"/185 at June 24, 2009 4:18 PM

150 pull-ups for time
15:13

Comment #318 - Posted by: rjg26 M/27/6'/172lb at June 24, 2009 7:47 PM

Buy in: 800m row, Burgerner Warm up

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds subbed with 35lbs
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Round
1st - 1 set
2nd- 1 set
3rd- 2 sets
4th- 2 sets
5th- 2 sets
6th- 2 sets
7th- 2 sets
8th- 3 sets
9th- 3 sets
10th- 4 sets

Total time: 22:47

Cash out: Burgerner Warmup X2

Comment #319 - Posted by: Kam at June 24, 2009 8:19 PM

Completed 10 rounds of:
3 reps with 15 lbs + 3 reps without the weight.
Time: 19:30

Followed up with a 2 mile run that included 8x 100m sprints.

Comment #320 - Posted by: Bo Ming at June 25, 2009 3:14 AM

was supposed to do 150 pullups instead and i got a forearm splint.. so i did 75 in 18:55 and then continued on to do 1000 jump ropes in about 20 some mins

Comment #321 - Posted by: MonkeyBoy at June 25, 2009 8:54 AM

M/31/5'9"/152

As rx'd

Time: 31:44
24 rounds

11 minutes faster than last time :)

Comment #322 - Posted by: Antun Karlovac at June 25, 2009 10:09 AM

Did this one yesterday. Totally screwed up my recording and only did 9 sets. Very disappointing. Also very slow, but I did lift more weight than last time.

Rnd/lb/Sets
01/45/1
02/45/2
03/35/2
04/25/2
05/25/2
06/25/2
07/25/2
08/25/3
09/25/3
10/screwed-up

Total in 33:03
9/275/19

0:07 slower than last time for one less set, but 15lb more in less sets.

Comment #323 - Posted by: Harpo m/42/5'7"/145 at June 25, 2009 12:15 PM

6rds and lost my grip

Comment #324 - Posted by: Lucien at June 25, 2009 1:45 PM

As Rx'd:

41:48

Comment #325 - Posted by: CFM Simon/M/5'10"/170 at June 25, 2009 1:48 PM

(done 6/23)
25:21...129/154
Scaled to 5 rds. using 20#D-ball. Took 16 sets w/ mixed grips and lots of incomplete reps. Hands & calluses pretty sore.

Comment #326 - Posted by: Mike Scott M/42/5'10"/210 at June 25, 2009 4:54 PM

m/215/37/6'3"

20 min. dropped wt as i went along

Comment #327 - Posted by: greg at June 25, 2009 5:56 PM

4 rounds in 10:40
8 sets needed

Rested about 30 min then did :

60 strict chest to bar pullups on 2.5" fat bar for time
12:55

Comment #328 - Posted by: Jeff Chalfant at June 25, 2009 6:19 PM

M/40/6/197

As rx'ed on rings.
3 45# Pullups. Used rope around waist and 45# bumper plate.
5 Strict Pullups
7 Kipping Pullups

Time 24:35. 70 Sets

Comment #329 - Posted by: rbyrn@Crossfit Myrtle Beach at June 25, 2009 6:58 PM

22/m/6'0/180lbs

7 strict pull-ups
8 kipping pull-ups

10 rounds

Time: 11:19

Comment #330 - Posted by: Clay_ZeRo_ at June 26, 2009 1:32 PM

Did this 6/26:

500m row - 2:02
CFWU x 3

WOD (1st time for this workout):
25:40
38 sets

All sets of kipping pullups done unbroken
Most breaks on the weighted set(?!)
Had to drop weight to 25# after first 2 rounds or else would still be at the gym doing them!

Comment #331 - Posted by: Chris M_39/M/185 at June 26, 2009 1:52 PM

scaled to: 10kg weighted pull ups:

24.57 (PR)
27 sets
(first set unbroken)

Comment #332 - Posted by: Zeb G at June 27, 2009 6:13 AM

5 rds with 25 lbs bookbag

Comment #333 - Posted by: christian at June 27, 2009 10:08 AM

28 m 196


did 150 kipps for 31:32 mins

ps hands very messed up

Comment #334 - Posted by: Birch at June 27, 2009 10:35 AM

m/35/5'9/174

Had to skip this one due to whatever happened to my lower back. Did 3 rounds of CFWU from home that helped to loosen it up. Wound up rowing for 20 min. Really helped. 3 sets of 7 strict PU. Lower back hurt on all reps.

See 5/5/09 for details of last time I actually did workout.

Comment #335 - Posted by: jrm at June 27, 2009 6:07 PM

45# bb PushPress
95# BB suitcase deadlift
Treadmill
As rx'd

32:50

Comment #336 - Posted by: mike d m/28/5'8"/154 at June 27, 2009 7:29 PM

As Rx'd, but only did five sets. Time? Whatever!

Comment #337 - Posted by: Greg/M2 at June 27, 2009 11:56 PM

24:40 for 4 rounds
as rx-d with 25 lbs.
shoot for 7 rounds next time with same weight

Comment #338 - Posted by: EdC at June 28, 2009 5:20 PM

M/39/198

Not as Rx'd:

Every set broken; used 45# DB for first 6 sets then went to #25 for last 4. Hands were destroyed after this one! Unknown time.

7

Comment #339 - Posted by: Red7 at June 28, 2009 5:23 PM

8kg pullup, 1 rep
strict pullups, 3 reps
kipping pullups, 5 reps

10 rounds, 11 sets in 18:55

*Next time use 8kg again, but do 2/4/6 reps

Comment #340 - Posted by: MattF at June 29, 2009 12:53 AM

march 25 2009;47.02 35lb
was able to complete all reps (3,5,7) but with rest in all sections. with 45 lb in 3/10 reps did 2X
33.54 pr

Comment #341 - Posted by: footdoc at June 29, 2009 7:39 AM

M/39/5'6"/187

Scaled to 25#

25 rounds

Comment #342 - Posted by: Mike C. at June 29, 2009 10:09 AM

10 Rounds:
3 Strict
5 Kip
10:05

Comment #343 - Posted by: Kyle at June 29, 2009 1:38 PM

As rx'd:

28 sets, 34:17

Comment #344 - Posted by: Woo - m/28/185/5'7' at June 29, 2009 1:39 PM

as rx'd

19 sets, 24:33

Comment #345 - Posted by: Matt Lucas at June 29, 2009 2:38 PM

30-m-168

29 rests.including breaks between sets.
23:20

Comment #346 - Posted by: skichiiwa at June 29, 2009 7:08 PM

M/33/71"/178

I think I am getting weaker

50 Jumping PullUps
50 Gravitron Assisted PullUps - 88lbs assist
50 Pull Downs - 60lbs

Comment #347 - Posted by: M&M at June 29, 2009 8:48 PM

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

26:20/23 sets
-------------------------------------
Compare to 090505

27:30/33 sets

Comment #348 - Posted by: Louis Herrera 50 70" 182 at June 29, 2009 9:56 PM

As rx'd:
20:50
37 Sets

Comment #349 - Posted by: Shawn B. M/37/150# at June 30, 2009 4:04 AM

29:54 in 30 sets. backpack filled w/books ~22 lbs

Comment #350 - Posted by: ecp2 at June 30, 2009 3:16 PM

35# DB

21:28

21:33 previous with 25# DB

LOVE THIS WOD! Don't see a lot of comments but this is a great functional workout!

Comment #351 - Posted by: MikeyPaul - m/27/5.8/175 at June 30, 2009 3:26 PM

9 rounds

13.48 PR

Comment #352 - Posted by: Rosie in Atl at June 30, 2009 6:58 PM

rxd
25:51

Comment #353 - Posted by: buggzilla at June 30, 2009 8:52 PM

29/m/190

all ring PU: 23 sets, 26:36 (40# DB)

Comment #354 - Posted by: MoGreene at July 1, 2009 6:28 AM

Tabata Front Squats for 32 cycles of :20 sec work :10 sec rest

95#

177 reps total (high was 10, low was 4)

Comment #355 - Posted by: Mad Max at July 1, 2009 12:40 PM

19:55: 17 sets

Comment #356 - Posted by: Erik at July 1, 2009 2:34 PM

Considering I could barely do 4 pull ups a few months ago, I'm ok with this:
3/5/6 (20 lb)
5
3
10 jumping pull ups x 7

10:50

Good to see improvement!
As always, thanks for the motivation folks!

Comment #357 - Posted by: Augustus at July 1, 2009 3:01 PM

m/31/6/200

Subbed 25 lb db for 45.

19 rds in 33:00. PR. Old was 23 rds in 35 min. Maybe try 45 lb next time.

Comment #358 - Posted by: Andy A at July 1, 2009 3:44 PM

34 yom 206 lbs

Same as last time with 20 lb dumbell 9:20. Today did it in 7:56. Did 7 rounds in 10:05. Took a rest after 6 rounds

Comment #359 - Posted by: kgw at July 6, 2009 9:04 AM

decided to get my dose of pullups with an old rock climbing workout:

1x10 pullups
2 minutes rest
1x10 chinups
pyramid up to 5 and down with 25lb weight, 1 minute between each step
Lock-offs+knee raises
5 kr at deadhang
5 kr at 90 degrees
5 kr at top
5 kr at 90
5 at dead hand
repeated with underhand grip
1 arm lat pulldowns 3x3 progressively heavier
2x2+ hammer grip pullups with 50 lbs

Comment #360 - Posted by: Gundy at July 6, 2009 5:16 PM

3 weighted @ 50 lbs
5 strict
7 kipping

1):36 1 set
2)1:15 2 sets
3)1:49 2 sets
4)1:46 3 sets
5)1:55 3 sets
6)1:51 3 sets
7)1:49 3 sets
8)2:06 3 sets
9)1:46 3 sets
10)1:36 4 sets

total: 16:35 & 27 sets

Comment #361 - Posted by: EM at July 7, 2009 5:20 PM

Substituted 33 lb weight.
10 rounds complete in 29:50 and 28 sets.

Previous result with same sub...only 7 rounds, 23:35 and 20 sets.

Comment #362 - Posted by: Strohs M/47/6'/182 at July 7, 2009 9:13 PM

7 Rounds with 40 lb dumbell

Comment #363 - Posted by: TROY at July 9, 2009 7:37 AM

subbed weighted pull-ups (7x1, pronated grip)

55, 60, 65. 70, 72.5, 75, 77.5(f)

Comment #364 - Posted by: Manchild at July 9, 2009 12:30 PM

Can't believe I forgot to post

from my log.

5 rounds for time
3 dead hang pullups (hardest for me)
5 light band pullups (50# assistance jump stretch band)
7 medium band pullups (75# assistance jump stretch band)

Comment #365 - Posted by: mikednj m/28/5'11''/218 at July 10, 2009 5:33 PM

Can someone tell me what I'm doing wrong with my postings. I have finally been around long enough to have some old numbers to compare with and I can't find my comments that I know I posted.

Comment #366 - Posted by: Eddy at July 10, 2009 5:43 PM

M/33/170

alas, only 5 rounds of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

17:07

If I concentrate really hard, I can almost clutch a small ball in my right hand...

Comment #367 - Posted by: CJ at July 11, 2009 2:39 AM

M/35/172

RX
10 Rounds for Time:
27:15

Comment #368 - Posted by: Kurt Sarkela at July 11, 2009 7:14 PM

m/28/175

24 sets at 48 minutes

Comment #369 - Posted by: chad lindsey at July 14, 2009 1:56 PM

Started with 2000m row.
45lb dumbell, neutral grip. All singles after the first round.
Dead hang, chin ups, I need better extension. mostly broken into 2 sets.
Kipping, pull up, getting better on kips every time, almost all rounds were done in one set.
Total time - 30:41
Total sets - 70
I need to be able to do the weighted rounds in one set. I did heavy weighted singles 2 days prior and I think that really affected my strength on this WOD.

Comment #370 - Posted by: jared 30/m/206/72'' at July 16, 2009 4:26 AM

29.46

49 sets

Comment #371 - Posted by: ranger2116 at July 25, 2009 7:14 AM

5:20am warmup:
10 thrusters 90lbs
10 thrusters 115 lbs
10 thrusters 115 lbs

WOD:
Didn't have weights and can't do a weighted pullup anyway.
4 sets
3 regular
7 assisted with 30 lbs

I used a variety of grips, could barely finish

Comment #372 - Posted by: MikeT 21/6'1"/200 at July 27, 2009 4:48 AM

M/27/6"/168

Lots of broken sets here, first 8 weighted sets with 45 lbs, 9th and 10th with 25lbs. In between kipping Pu's and weighted did 15 knees to elbows each set.

approximately 20 minutes.

Comment #373 - Posted by: alan firth at August 4, 2009 11:43 AM

Max rep pullups
10-12-15-19

Comment #374 - Posted by: =AK= Smith Brothers at August 10, 2009 4:44 PM

5 rounds in 25 min, 45lb for 1st rnd then 35,35,25,25. Straight bar for 2 rnds, then underhand for 2 rnds, then side grip for last rnd.

Comment #375 - Posted by: Joe138 at August 26, 2009 2:42 PM

did five rounds due to time constraints
11:14

Comment #376 - Posted by: mark m/24/74"/195 at September 14, 2009 3:59 AM

As rx'd
45 pounds
18:50
pas conté les sets
L-tuck / L-sit / tuck hold

Comment #377 - Posted by: seb h at June 21, 2010 4:44 PM

As rx'd
45 livres 18:50
L-sit / L-tuck / tuck hold

Comment #378 - Posted by: seb h at June 21, 2010 4:45 PM

As rx'd
18:50

Comment #379 - Posted by: seb h at June 21, 2010 4:46 PM

22:6
25 weighted pull ups
23 ets

Comment #380 - Posted by: dcyn at January 3, 2011 8:54 PM

that was 22:36

Comment #381 - Posted by: dcyn at January 3, 2011 9:17 PM
Post a comment






Remember personal info?