June 26, 2009

Friday 090626

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090330.

Gillian_Mounsey_Back_Lever_CFCP-th.jpg

Enlarge image

Gillian Mounsey


Teaching the Kipping Pull-up by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]


Rob Orlando: 2009 CrossFit Games Competitor - video [wmv] [mov]

Posted by lauren at June 26, 2009 4:59 AM
Comments

Awesome pic of Gillian! Looking forward to Nicole tomorrow.

Comment #1 - Posted by: Reagan at June 25, 2009 5:14 PM

why.........................

Comment #2 - Posted by: brianb/m/23/205lb. at June 25, 2009 5:15 PM

Just hope ma hands have healed up for the morra !two brutally painfull wods in a row !

Comment #3 - Posted by: Pedro Barrera,Scotland at June 25, 2009 5:19 PM

so i just read about strength bias, and was wondering if i could get some testimonials if anyone has used it?

my stats are 25 years old, 5'6", weigh 165 lbs, not terribly weak but not terribly strong, shoulder press 1 rep max is 135, squat 1 rep max about 220 (weak) and deadlift 1 rep max about 245 (weak) my last CFT was 585, any suggestions on whether or not i should do strength bias?

Comment #4 - Posted by: Todd at June 25, 2009 5:26 PM

Bring it Annie! Nice work Santa Cruz Central! I miss all the folks who made that video weekend so special. Got to meet all my heros of CrossFit that weekend! Eva T, Annie S, Jim Baker, - thanks for making me feel welcome.

Special thanks to visiting coaches Maddy Curly (great gymnast and movie star of the movie Sick It! and trainer at CF Hollywood!) and Andy Thompson (Affiliate owner of CF Hollywood!)

I can die a happy man now, once I have Robb Wolf's love child!

tucker

Comment #5 - Posted by: tucker at June 25, 2009 5:42 PM

I love this one!

You rest one half of your body while the other half is working.

Its a good pump.

Comment #6 - Posted by: Felipe at June 25, 2009 5:46 PM

both pullups movie links are .movs

Comment #7 - Posted by: kev at June 25, 2009 6:02 PM

Awesome pic! Way to go, Gillian. You're the best!

Comment #8 - Posted by: Keith W. at June 25, 2009 6:03 PM

Noticing a trend with "as many as possible in 20 minutes"....keep the good stuff coming!

Comment #9 - Posted by: Gundy at June 25, 2009 6:08 PM

Hi,
Im Pukie. Remember me? You were hurt for a while right? WELCOME BACK TO CROSSFIT!!! I hope you're here to stay.

Bring it on, pukie, bring it on. HOOAH!!!!!!!!

Comment #10 - Posted by: Josh Monahan at June 25, 2009 6:11 PM

Just wondering if the pull-up are supposed to be strict or can they be kipping?

Comment #11 - Posted by: joe at June 25, 2009 6:15 PM

#4 Todd:

If you want to get those numbers up fast, I would take a break from CrossFit and do a cycle of Starting Strength (do a search on the forums to find a plethora of info). Even if you don't want to give up CrossFit completely for the time being, I'd do some sort of strength/metcon combination that isn't as demanding as CFSB, maybe 3 strength days and 2 CrossFit metcon WODs per week at most. They recommend CFSB only for experienced/advanced CrossFitters due to the high demand and necessary recovery.

Comment #12 - Posted by: Sheldon 6 ft/175 lb/25 yo male at June 25, 2009 6:16 PM

Can we make a Michael Jackson Hero workout? I know he deserves it.

Comment #13 - Posted by: Gary at June 25, 2009 6:16 PM

This is my favorite! Going for 10 rounds with at least 21 pullups. Wish me luck.

Comment #14 - Posted by: Jonathan at June 25, 2009 6:39 PM

Yes Gary! Yes! My MJ Hero workout:
five rounds of the following:
200 m backwards run
25 spinning burpees (do spin as you jump)
21 double unders

done while wearing one glove, of course

Comment #15 - Posted by: aether_tron at June 25, 2009 7:01 PM

quebecois- LOL have not heard tabarnac in a while LOL calisse

Comment #16 - Posted by: Strong Lil Pony! at June 25, 2009 7:04 PM

Can't wait for the games, so many great athletes this year. Ever since the 250lbs/500lbs thruster deadlift workout i've been waiting to see more Rob Orlando footage...Certified Beast, should be a good show at the games.

Comment #17 - Posted by: Marc at June 25, 2009 7:06 PM

Looks like fun, but it's going to be a challenge at the joke of a fitness center that I get for paying rent. The second I would walk away from a treadmill, it'd probably get taken. Any advice?

Comment #18 - Posted by: Cleveland Transplant at June 25, 2009 7:10 PM

Gary,

If I got insulted easily, I would be insulted by comparing Michael Jackson to Lt. Michael Murphy, or Ryan Hummert, or Sgt. Daniel Sakai, or any of the others.

But since I'm not easily insulted, I will laugh and attempt to imagine what a Michael Jackson WOD would be like.

Complete as many rounds in 20 minutes as you can of:
Moonwalk, 50 steps
Crotch-grab/ hat tilt while shouting "Hee hee hee!" 50-reps
Over-the-balcony toddler extensions, 50-reps

Comment #19 - Posted by: Nick Wise at June 25, 2009 7:20 PM

OK...so, I'm fairly new to CF and my max-rep for pull ups right now is 16. I have to do 16 after each 400m run?

Comment #20 - Posted by: RobM at June 25, 2009 7:29 PM

can someone tell me how to start the crossfit strength bias program? I have no idea where to go but I have been doing crossfit for over a year now and power lifted prior to that so I would like to try cfsb. Thanks

Comment #21 - Posted by: kevin kelley at June 25, 2009 7:29 PM

RobM,

You Run 400, then you do as many pull-ups as you can. When you come off the bar, you start running again. Repeat for 20-minutes.

If you aren't good at pull-ups, yet, you're going to be doing a lot of running. And that's okay. Try to get as few rounds and as many pull-ups as possible.

Comment #22 - Posted by: Nick Wise at June 25, 2009 7:33 PM

Rob Orlando,

Great vid bro, make Jersey proud paison.

Comment #23 - Posted by: John-in-Jersey 34/6'0/190 at June 25, 2009 7:40 PM

is there a crossfit gym in alaska? I'm feeling pretty inspired and want more.

Comment #24 - Posted by: thelax at June 25, 2009 7:56 PM

anyone try this with 500 meter row instead of the run? I row competively so i'd like to incorporate rowing in as much as possible, my only concern is that rowing uses the same muscles as pull ups and that will probably affect the pull up count.

Comment #25 - Posted by: Patty at June 25, 2009 8:07 PM

My damned foot is all screwed up. 1 month and no progress. Guess I'll focus on the Pull-ups.

Comment #26 - Posted by: MikeySFV at June 25, 2009 8:10 PM

Since I hate running, I will hang onto the bar for dear life.

Comment #27 - Posted by: Bobl at June 25, 2009 8:13 PM

Kevin #22-
There's a whole thread about CFSB on the CF Board and an article about it in the Journal.

Comment #28 - Posted by: Eric at June 25, 2009 8:24 PM

Beautiful Gillian.

Comment #29 - Posted by: annie at June 25, 2009 8:41 PM

28/M/5'8/205 - 13, 10, 7, 7, 6, 6, 7 - 20 minutes flat

Comment #30 - Posted by: SeanF at June 25, 2009 8:50 PM

RIP MJ

Comment #31 - Posted by: Andrew at June 25, 2009 8:51 PM

an MJ hero workout.... BY FAR THE MOST REDICULOUS THING I HAVE HEARD IN A VERY LONG TIME.

Comment #32 - Posted by: shawn at June 25, 2009 9:10 PM

Todd & Kevin,

I haven't really looked at the SFSB program mentioned, but if you are interested in strength workouts and metcon I would recommend at least checking out Crossfit Football. John and his crew do an excellent job of programming.

Comment #33 - Posted by: Jason G. at June 25, 2009 9:13 PM

Really? Are we that concerned about Michael Jackson? I mean, the hero workouts are hilarious, but the guys who almost seem to think we really should have one? Really? The guy was a nut job, and while it sucks that he died, it sucks that anyone dies. I don't see you all saying RIP for the folks who got hit by an IED today in Afghanistan. That's what's sad about our culture now...we're more concerned about Jon and Kate's break-up than the fact that N. Korea has declared they'll wipe us off the map.

Comment #34 - Posted by: Jon Scott at June 25, 2009 9:17 PM

yes...we ARE that concerned about Michael Jackson. he's just larger than life. its hard to explain. he just is. i think some kind tribute on here should be paid...

Comment #35 - Posted by: Chris S at June 25, 2009 9:23 PM

I know this may cause me to get yelled at soon, but I miss burpees!!!

Comment #36 - Posted by: Cory Chi-town at June 25, 2009 9:25 PM

The man made Thriller. Thriller...

BTW, seriously looking forward to this tomorrow. Watching the BUD/S show on the military channel and am seeing the effort I should be putting out.

3, 2, 1 GO!

Comment #37 - Posted by: Matt at June 25, 2009 9:27 PM

With all due respect, Chris S, you're a douche.

Comment #38 - Posted by: Jon Scott at June 25, 2009 9:28 PM

Gillian= Strong Like Bull....in a good way.

Comment #39 - Posted by: eva t. at June 25, 2009 9:28 PM

chris s
it usually is hard to explain things that make absolutely no sense, and are more rediculous than peewee herman's haircut. Get a grip man.

Comment #40 - Posted by: shawn at June 25, 2009 9:44 PM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 rep

This workout can injury you

Comment #41 - Posted by: Renegade at June 25, 2009 9:59 PM

I do love Nicole.

Comment #42 - Posted by: Nick at June 25, 2009 10:03 PM

#13... I think a workout named "Farrah" is more in keeping with the tone around here.


Comment #43 - Posted by: Nick at June 25, 2009 10:07 PM

FRAT!

Eric gohl, s'more, rookie, herm, onefastbird, playoffbeard,cookie, strong lil pony, just wanted to shout out to ya'll. hope all is well. i'm off the map but not off course, crossfit everyday! take care CROSSFIT FAMILY!

Comment #44 - Posted by: fat tony at June 25, 2009 10:54 PM

Yesterday's post went into the ether for review - not sure if it ever came out. Sorry bout that

Today the WOD is simple if not easy.

This is all about maximum rep pull ups with the runs giving you a chance to recover. Like "Lynne" the aim is all the way to failure max pull ups - squeeze 'em out till your fingers slip off the bar. You'll note that the number of rounds is not relevant to the score today, just the number of pull ups per round. Get the runs done as fast as possible as they waste valuable pull up time.

This WOD is largely self scaling but if you need any further assistance check out BrandX and their scaled WOD.

Cheers, kempie

Comment #45 - Posted by: kempie at June 26, 2009 12:14 AM

Sooo, I think I blew out my rotator cuff today doing thrusters (due to a past injury) any suggestions on a one arm variation for pull-ups??? Thanks!

Comment #46 - Posted by: Timothy at June 26, 2009 12:17 AM

Looking at it to start, I didn't think I'd like Nicole very much....and she was even more heartless than I'd feared!

11, 10, 10, 10, 11 in 19:48. Looks consistent if nothing else....and looks like the CFWU has been making a difference!

Comment #47 - Posted by: Martin B at June 26, 2009 12:28 AM

M/33/155/5´9"

20/16/16/16/15/15/12/12/10/12
10 rounds
420 m run

Comment #48 - Posted by: AndySWE at June 26, 2009 12:31 AM

Anyone have a sub for the run that can use a spinning bike? Treadmill's blown out, no rowing and there's 8in of moondust covering an uneven ground.

Comment #49 - Posted by: Steve@BMG at June 26, 2009 12:32 AM

Wow! This kick my arse!

5 rounds - 10, 11, 11, 11, 8

m/23/190

Comment #50 - Posted by: Tye - Gold Coast at June 26, 2009 2:12 AM

previous as rxd
20,15,15,12,,12,10,8
92 total

today as rxd
20,15,15,12,,10,10,15
97 total

Comment #51 - Posted by: dc3 at June 26, 2009 2:58 AM

#35 - Interestingly enough, North Korea never made such a statement with the last president. Guess they realize what a candyA$$ this one is. Thank God for our military. Note to North Korea - BRING IT!

Comment #52 - Posted by: Larry E at June 26, 2009 3:15 AM

m/178cm/90kg/33y
6 rounds
25 13 13 13 14 15
total 91

Comment #53 - Posted by: gepeto at June 26, 2009 3:26 AM

28/m/78kg

32,21,17,17,20= 107 total

Comment #54 - Posted by: pz at June 26, 2009 3:34 AM

m/43/185

34-21-18-16-12-5

Comment #55 - Posted by: cosmo at June 26, 2009 3:40 AM

Great Pic – Love Gillian - BUT I’m not impressed by seeing a gymnast do a front lever. John Welbourn or Shane Hamman in a front lever - Now THAT would be impressive!

Back to lurking

Comment #56 - Posted by: ck Jax at June 26, 2009 3:44 AM

m/41/5'6"/145

15,12,8,10,10,10,10

Comment #57 - Posted by: duane at June 26, 2009 4:00 AM

My WOD:

400m
50 Wall ball shots
30 Pull ups
800m
30 Pull ups
50 Wall ball shots
200m

14:45 M/40/5'8"/155

16th wedding anniversary today! Tomorrow is a rest day...looking at a round of golf and some jujitsu.

Comment #58 - Posted by: Jon at June 26, 2009 4:03 AM

F / 38 / 64"

7
9
10
13
5

I had to stop a few times to give my 4 year old hugs and to change the channel for her, so I added 2 minutes on the end of the 20 mins. to finish the last round.

Comment #59 - Posted by: Heather at June 26, 2009 4:08 AM

25
17
16
15
15
16

Comment #60 - Posted by: Charbs 23/190/m at June 26, 2009 4:08 AM

6 rounds, 130 pull-ups.

And yes, it is sad that MJ died but in no way does he deserve the respect and honor that any of our fallen troops home and abroad deserve, Americans have gotten so warped and out of touch with what really made this country strong, not all this pop culture garbage where singers and movie stars are worshiped.

Comment #61 - Posted by: matthew at June 26, 2009 4:08 AM

just wondering what is the best kind of warm up for this workout just about to do it soon, so if some one could get back to me quickly that would be much apreciated.

cheers adamz

Comment #62 - Posted by: adamz at June 26, 2009 4:09 AM

MJ hero workout:

Handstand moonwalk 50m
50 virtual shovelling with baby and balcony, sub 20kg kettlebell if necessary
50 Smooth Criminal leans, preferably feet unanchored

Three rounds for time.

Comment #63 - Posted by: Stuart Hughes at June 26, 2009 4:25 AM

Chest to Bar Pull-Ups

6 Rounds

28,15,15,15,15,15

Comment #64 - Posted by: JoeCam at June 26, 2009 4:25 AM

m 41/195/5'11"

sub pushup for pullup

amrap 20
run 400
max pushup

6 rounds 19:50

1: 2:19 + 30 pullup
2: 2:22 + 25
3: 2:24 + 22
4: 2:42 + 15
5: 2:36 + 15
6: 2:30 + 20
127 pushups total

Last time I subbed pushups because I was working on pullups separately. This time, working on pullups (and a bad deadlift) forces me to sub pushups again as my elbow is not right.

Last time, my runs were slower and I got 100 pushups. To be honest, I'm surprised at my improvement. I did 5.5 sets in 22:30 last time.

As last time, I ran from bottom of driveway, down street (tree line at Dave's house) and back down to car to do pushups.

Time was wasted keeping track of times (but I count those as vital mini-breaks).

Comment #65 - Posted by: slowweak at June 26, 2009 4:27 AM

14/10/10/7/7/9/8

This was not quite as brutal as yesterday's workout. As you can see I started to get better at kipping pullups as the workout wore on. It really is all in the hips.

Comment #66 - Posted by: EtchyLives/M/32/6'/195 at June 26, 2009 4:28 AM

41/m/176cm/72kg

As rx'd

22-16-13-13-12-12-13 +200m, total pull-ups 101, PR by one pull-up

(last time 20-16-15-12-13-12-12 +200m, total pull-ups 100)

All pull-ups chest to bar.

Comment #67 - Posted by: Memuc at June 26, 2009 4:48 AM

Unbelievable strength and impeccable form Gillian. The fact that Gillian is a gymnast does not make her BACK LEVER any less impressive. Female gymnasts are never taught levers and women's apparatus does not include rings. Gillian's movement performed with seemingly effortless execution is a tremendous inspiration and beautiful to watch and learn from. Keep the pics coming.

Comment #68 - Posted by: Ralphie W at June 26, 2009 4:50 AM

M/41/186

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

20-17-15-15-15-15 = 97

Comment #69 - Posted by: toby or not toby at June 26, 2009 4:52 AM

5 rounds pull up + 400
11,10,10,7,10

Comment #70 - Posted by: Andy at June 26, 2009 4:58 AM

M/26/6'1/175

WOD: subbed Row 500 M and Max rep Pushups.

Pushups were: 30, 25, 20, 15, 15, 15

Hands were pretty beat up from yesterday, and, honestly, just wanted to mix it up a little bit.

Comment #71 - Posted by: sbvaneria at June 26, 2009 5:09 AM

Buy-in: started with deadlift 5x3 untill 3x 160 kg
WOD: Nicole: 16-14-15-15-12 + 190 mtr run
cash-out: pvc roller on the back and legs (no foam roller here, pvc works as well)

Have fun, Johan

Comment #72 - Posted by: Johan Nederhof/Rotterdam at June 26, 2009 5:11 AM

Totally agree with #71 Ralphie. Solid, beautiful, executed with poise, and all around incredible! To say that your back lever is less impressive due to yor training as a gymnast is as silly as saying that Everett's performance on a monster lift is less impressive as a result of his training as an Oly lifter. Keep it coming and keep taking down the WOD's one day at a time.

Comment #73 - Posted by: Mac at June 26, 2009 5:15 AM

28/6'8"/219
10 mins - 25-20-20 +400m

Comment #74 - Posted by: Stretch at June 26, 2009 5:15 AM

m/40/6'0"/193

On the last one I guesstimated distance & think I came up about 50m short (posted 8 rounds + additional 300m). This time I had my Garmin.

7 rounds

26/15/12/12/12/10/10 = 97 (PR by 9)

Comment #75 - Posted by: Jeff H at June 26, 2009 5:18 AM

5 rounds (jumping) pull ups - still can't do kipping..... + 400m run

20, 17, 15, 13, 11, 11 + 100m run

Much improved on the last effort so I'm stoked!

Comment #76 - Posted by: karise at June 26, 2009 5:19 AM

CG E City 0700 Crew:
Pena: 6 rounds; 7, 8, 8, 8, 9, 9(band assisted pull ups)
Santiago: 6 rounds; 10, 9, 8, 9, 7, 6
Leary: 7 rounds; 20, 20, 13, 11, 10, 10 ,10
Keep it up!

Comment #77 - Posted by: Dan Leary at June 26, 2009 5:20 AM

"ABBIE"

y'all should try this one some time... AB-bie is definitely a pun since my core is aching after this one.

as many reps as you can in 20 minutes:
5x Maul chops (heaviest maul from hardware store, hitting tire like you are chopping wood)
3x full size rear tractor tire flips
25x double unders (sup 50 regulars if you are weak at J.R.)
15x situps

10 reps is all I got and I layed on the ground like a fish out of water afterwards. If you do this one right you will agree that it should be one of the girls!

Comment #78 - Posted by: Brandon H m/27/5'10"/180 at June 26, 2009 5:38 AM

43/169

5 Rounds + 100m run

29/15/15/12/12 - 83 pullups

Last time 77 pullups

Comment #79 - Posted by: Rick Cantu at June 26, 2009 5:41 AM

M/48/6'/185
Run 400 meters
15
20
15
15
15
11
10 = 101 pullups

Comment #80 - Posted by: Richard at June 26, 2009 5:55 AM

6 rounds, 7 pu's each (42 total)

caveats, rants, excuses, and such:

(1) miami heat sucks
(2) brand new (beautiful) baby daughter = no sleep for 3 days

Comment #81 - Posted by: jeglit (m/37/6'4"/220) at June 26, 2009 6:00 AM

Rob Orlando, great vid...I'm in the same situation, I dropped about 50lbs since crossfitting and have not lost strength and feel a million times better and can do more things...thanks for the insight. Good Luck at the Games!

Comment #82 - Posted by: Frank U at June 26, 2009 6:06 AM

How to write a crossfit post (for beginners):
1)discuss the amount and/or extent to which the upcoming exercise will suck
2) keep everyone up to date on just how close you came to puking during the previous exercise.
3)insert an excrutiatingly detailed list of every exercise you've completed in the last 72 hour period, including how each set felt and how tired you were afterwards.
4) insert a bizarre inside joke

OR............

Simply post your time/# of rounds, like this:

6 rounds + 5 thrusters

Comment #83 - Posted by: Chris at June 26, 2009 6:07 AM

20, 16, 14, 13, 13, 14, 15
+190m

105 PU's (PR for PU's)

Comment #84 - Posted by: Nolan at June 26, 2009 6:07 AM

#52/Steve@BMG

Anyone else can correct me on this because I'm not 100%, but I thought the appropriate sub if needed was a comparable amount of time spent on the machine. The bike won't do as well of a job as a run, but the closest you could get would be biking for the amount of time the runs would usually take you. If your 400 wod times are ~90s, bike for ~90s before more pullups, etc.

Comment #85 - Posted by: Mitch at June 26, 2009 6:14 AM

Just started training with Rob Orlando. Not only is the guy a total beast/machine/animal/whatever you want to call him, he's also a great teacher, motivator and overall person.

I hope he runs the show at the Games. Wish I could be there to root him on. Bring the title back to Stamford, CT!

Comment #86 - Posted by: Tino at June 26, 2009 6:20 AM

Aw Chris, frontal hugs are just what the dr ordered for you!

Or maybe you need an amrap of horizontal thrusters this weekend. I can't help you with that one tho'.

And you didn't say if you did it as RX'ed, sweetie.

FRAT-a-licious

Comment #87 - Posted by: Strong Lil Pony! at June 26, 2009 6:27 AM

Tino.....same thoughts here. I train at Hybrid Athletics as well and we're all wishing the best for Rob out in Cali. He will represent CT well!

Comment #88 - Posted by: Steve at June 26, 2009 6:29 AM

Hero's Salute Staff Sgt. John Beale. An amazing tribute to be sure

http://blip.tv/file/2246058/

Comment #89 - Posted by: Steve in RI at June 26, 2009 6:29 AM

M/27/180/72"

6
5
4
4
4
3

I hate treadmills!

Comment #90 - Posted by: TheFlyingIguana at June 26, 2009 6:33 AM

Steve, It's me, Greg, the guy who comes with Bags & company. We've WODed a few times. I'm so fired up for Rob. I'll see you at class probably next week.

Comment #91 - Posted by: Tino at June 26, 2009 6:34 AM

21
18
15
13
13
13

Comment #92 - Posted by: Rosser at June 26, 2009 6:36 AM

25/m/5'11"/201
25-12-15-12-13-11-15+50m

103 pu's total..109 previous best

Comment #93 - Posted by: Nickosaurus at June 26, 2009 6:37 AM

20/15/15/20/15/15/15/15
130 (new Pr)

Fished last set of pull ups right at 20min

26/m/5'9"/150

Comment #94 - Posted by: Chris I. at June 26, 2009 6:39 AM

31/m/5'10"/210

I was in a funk today...couldn't get motivated.

10
10
10
7

Comment #95 - Posted by: D Craig at June 26, 2009 6:39 AM

m/32/5'9"/169

Rd1: 17
Rd2: 17
Rd3: 17
Rd4: 17

Total = 68 (4 less then my PR). I am just slow this week!!!

Comment #96 - Posted by: elliott at June 26, 2009 6:44 AM

37(new PR)/26/20/16/20 Going all out on the 400m's kills me.

Comment #97 - Posted by: Sung at June 26, 2009 6:45 AM

48/M

6 rounds. 60 pullups.

Comment #98 - Posted by: The Old Took at June 26, 2009 6:46 AM

#86 Chris

You forgot to mention, post the right workout to the correct page. Thanks for telling all the "beginners" how to post.

Comment #99 - Posted by: dan m at June 26, 2009 6:49 AM

bw 165

pullups dead hang

9 8 8 8 8 8 8

Comment #100 - Posted by: paulw at June 26, 2009 6:51 AM

Subbed 500m rowing for running and pushups for pullups (tried to do pullups after rowing but was useless).

30/23/19/15/15 plus 2 minutes

Comment #101 - Posted by: dan m at June 26, 2009 6:51 AM

m/29/145

9 rounds
10, 10, 10, 10, 10, 6, 6, 6, 6 = 74

didn't read the rx as closely as I should have...went for rounds instead of total # of PU. Oh well, at least next time I'll easily beat this attempt.

Comment #102 - Posted by: Daniel Miller at June 26, 2009 6:52 AM

What kind of pullups in this workout ??

Comment #103 - Posted by: BCrime at June 26, 2009 7:04 AM

Are these kipping pullups or extended-elbow military style pullups? Over 100 without the momentum of kipping would be impressive.

Comment #104 - Posted by: cfguy at June 26, 2009 7:06 AM

MJ deserves respect for what he's contributed to the music industry. Innovative videos, cool music...He didn't risk his life for his country, but he is gone and we can remember him. Lots of people here grew up with his music and it reminds us of those fond childhood memories. NO person's life is worth more than another. Everyone deserves respect. Even thought we may not want to see a WOD in his memory, we don't need to bash him, or compare him to others out there. He was MJ. He ontributed in his own way. I'd like to think that when I die people will think I contributed something and show respect for me even though I didn't go off to war- becasue I am a PERSON.

Comment #105 - Posted by: TRCANADAROCKS at June 26, 2009 7:06 AM

10
10
10
10
10
10

Comment #106 - Posted by: Justin at June 26, 2009 7:10 AM

Another question: How are people able to do as many, or more, pullups in later rounds? Max pullups should be much higher in rd 1 than rd 6.

Comment #107 - Posted by: cfguy at June 26, 2009 7:13 AM

Get over yourself Ralphie - I said "great pic & Love Gillian" - the rest was pure silliness. Of course she looks good, she knows what she is doing & she does it well.

"Gillian's movement performed with seemingly effortless execution"

That's a lot to infer from a still photograph, your looking at the end result not the process. Where you there? If so good for you, if not ( )

Comment #108 - Posted by: ck Jax at June 26, 2009 7:14 AM

28/m/185/72"

7 rounds
110 pull ups

☺YAY☺

Comment #109 - Posted by: BT at June 26, 2009 7:18 AM

All pullups completed were "dead hang"

M/35/183
7 rounds @ 61 pullups (New PR)

__________________________________________________
M/33/165
8 rounds @ 98 pullups

__________________________________________________
F/25/125

5 rounds @ 70

Comment #110 - Posted by: seans at June 26, 2009 7:46 AM

WOD as RX'ed
7 Rounds: 9,7,6,5,6,6,6 = 45 pullups

Comment #111 - Posted by: Gene Griffith M/40/227/73 W6D5 at June 26, 2009 7:46 AM

as rx'd, 1 round

Comment #112 - Posted by: nicholas at June 26, 2009 7:46 AM

7 rounds on the nose, 96 total pullups

21
16
13
11
13
12
10

Comment #113 - Posted by: Chris H m/31/146/66.5" at June 26, 2009 7:47 AM

#90 Strong Lil' Pony:

Great response. Chris, don't take yourself too seriously. You only live once, so have some fun.

M/36/5'10"/183

"Nicole" As Rx'd:

1/16

Yep, that's it. 400 meters and 16 pull ups, done at the end of my strength workout. I had to avoid the dreaded DNC for the PBPB Challenge, I already owe more beers than I can count!

Go FRAT!

Comment #114 - Posted by: Playoff Beard at June 26, 2009 7:51 AM

as rx'd
8 rounds, 57 total pullups
10,6,6,7,7,7,7,7

Comment #115 - Posted by: mattyb_58 at June 26, 2009 7:58 AM

12/11/11/10/10/10

Comment #116 - Posted by: Hale at June 26, 2009 8:03 AM

8 rounds 80 pull ups (strict, I may have kipped on 2 or 3) first time doing strict pull ups for Nicole

Comment #117 - Posted by: Corey 23/m/6'0/187 ish at June 26, 2009 8:05 AM

16
17
13
15
plus 1 more 400m before the buzzer... running and i do not agree. ugh.

Comment #118 - Posted by: Carrie McG F/20/5'8''/140 at June 26, 2009 8:08 AM

21
17
15
10
9
10
8

Comment #119 - Posted by: tjo 41/185 at June 26, 2009 8:08 AM

34/M/6'00/186

6 rounds / 90 pull-ups

My worst "Nicole" ever. The heat, once again, did me in. Black flag outside - 90 deg and 80% humidity. That's my excuse anyway.

Favorite trainer, least favorite WOD.

Comment #120 - Posted by: Dan D. at June 26, 2009 8:20 AM

m/24/165

21,7,7,8,7,7,8,8,7

Comment #121 - Posted by: carl castellano at June 26, 2009 8:21 AM

hands still need recovery from barrage of pullups in last two months or so. Vid Qual WOD #3 started a tear (1st in over a year!) and another two developed during the triple-pullup medly last cycle.

So I did:

CAMRAP in 20 minutes of:
-400m run
-7 muscle ups

Made it 6 rounds plus 1 run (actually missed run by 8 seconds). MUs weren't too bad, sweat caused some slipping problems. Probably could have gotten full 7 if it wasn't so sweaty hot!

Comment #122 - Posted by: Mike Mc 31/5'9"/175# at June 26, 2009 8:21 AM

As Rx'd

6 rounds total/81 pull-ups (Old PR 104 pull-ups)

I didn't go all out on the pull-ups today. I am still taking it easy on the hands.

Let add this one to my least favorite WOD list!

Comment #123 - Posted by: Kimberly McLeish 27/F/115 at June 26, 2009 8:22 AM

27-17-16-14-13-14=101 (PR)

Up from 85 and not bad considering I had to let the treadmill slow to 3k and back up to 11k between sets to let my 3 1/2 yr old run while I was doing PU's.

Comment #124 - Posted by: coyo at June 26, 2009 8:31 AM

as rxd 6 rnds

22
15
15
11
12
9
---
84

Comment #125 - Posted by: Jonblaze at June 26, 2009 8:32 AM

first day doing pullups after i stopped a week ago (shoulder was chrunching every pullup) and it felt great! good news!

as rx'd

12.9.8.7.6.6 = six reps

Comment #126 - Posted by: gavinski 25/M/6'/190# at June 26, 2009 8:36 AM

6 rounds

102 pullups = 27/22/16/14/12/11

m/46/5'7"/150#

Comment #127 - Posted by: tim p at June 26, 2009 8:36 AM

10-7-8-8 in around 19 minutes (lost some time in the distance from the parking lot to the squat rack, weak excuse.) Never seem to have good workouts at 5 am.

Pretty embarrassing, my hands still haven't acclimated to CF pull-up saturation. Anyone else's shoulders (rear delts mainly) worn out from yesterday's workout? I feel like that limited my [already weak] pull-ups quite a bit. This is good, about the 2nd week in a row I've been following the .com WODs as RX'd and I can see where the huge holes (pull-ups) are in my game.
Question, my "fitness center" doesn't have a straight bar to do pull-ups on so I have to use the ergonomic wide or parallel or reverse grips (usually use wide), any idea if this is impacting my pull-up development?

Traveling this weekend, back at it on Sunday with tomorrow's WOD, gotta love the 4-on-1-off weeks.

24/m/5'10/205

Comment #128 - Posted by: BigJoe at June 26, 2009 8:39 AM

M 68"/163/40

6 rounds (440 yd. track)

30
25
20
11\
--Slipped on one, wimped on the other
13/
15

Comment #129 - Posted by: John at June 26, 2009 8:42 AM

As Rx'd: 5 rounds + 400m @ 19:48
30,20,18,15,15,

Almost had to see Pukie

Comment #130 - Posted by: tn308/36/175/5'10/12%BF at June 26, 2009 8:43 AM

Patty, #26. I did a rowing Nicole last time this came up. It's rough, but doable. Yes it's a pull and a pull and a pull for 20 minutes.

Comment #131 - Posted by: SueAnne/F/49/5'6"/134 at June 26, 2009 8:44 AM

#108.. you are spot on.

Thank you
Rounds: 5
15,10,10,10,10 (strict pull-ups)

good workout!

Comment #132 - Posted by: J-man at June 26, 2009 8:46 AM

WU - DU x50, Row 500m 2:00, CFWU x2 with pull ups

Nicole always wipes me out because of so much running...

as rx'd 6 rounds
25, 25, 20, 20, 20, 10 - Ran out of time
120 pull ups total (PR)

I could have done 30 to 40 pull ups on the first round, but I didn't want to over do it. Starting on the 4th round I was slowing a little on the pull ups... and the running. I did have to wait for the pull up bar a little. Kept the treadmill running while pulling.

Comment #133 - Posted by: Corey Bibolet M/39/5'8"/163 at June 26, 2009 8:47 AM

7 400m
reps: 12, 10, 10, 10, 10, 10

Comment #134 - Posted by: jshep 24/6'1/210 at June 26, 2009 8:53 AM

7 rounds
20
15
12
10
10
8
8
Total:83

Comment #135 - Posted by: ferb44 at June 26, 2009 9:00 AM

Still not able to incorporate running into a WOD, so subbed 2 minutes jump rope for run.

16,8,8,8,7,7,5

All chinups. Though probably should have done pullups instead. Although I have a stronger pull on chinups, I can string more together with a pullup. Oh well, hind sight 20/20.

Comment #136 - Posted by: SueAnne/F/49/5'6"/134 at June 26, 2009 9:08 AM

Ran 5K Outside...gorgeous day:)
23:53 (PR)

Comment #137 - Posted by: Julie D F32/116/5'0" at June 26, 2009 9:10 AM

"Nicole" tough!

6 ROUNDS run, 5 pull-up 14,11,10,6,4 Total=45 Crashed and burned!
(Treadmill)

Comment #138 - Posted by: Tommy m/38/6'/265 at June 26, 2009 9:15 AM

MJ was one of the most inspiring musical artists ever. That being said if you want to do a WOD that commemorates him do it, if you don't, don't. But what is worse than which side of the fence you fall on, is that people would argue and slander others just over that. Like was mentioned people die daily, we could all do well to respect the different ways people feel about a Pop star. Everyone should get over themselves, including me.

Comment #139 - Posted by: Aush at June 26, 2009 9:17 AM

23/m/180
PFT this morning:
20/100/17:50

Comment #140 - Posted by: Julian at June 26, 2009 9:19 AM

6'2"
240
8 rounds
15,10,8,5, Palms away
8,6,4 Palms To
2 Palms away

Comment #141 - Posted by: Thunder at June 26, 2009 9:20 AM

m/32/170

6 rounds

35, 28, 20, 20, 20, 23

total 146 (PR)

Work hard. Play Harder!

Comment #142 - Posted by: Tarzan at June 26, 2009 9:20 AM

m/41/160

4 rounds + 10 pullups

1)15 2)16 3)20 4)12

1st Nicole. Low energy

Comment #143 - Posted by: Brian at June 26, 2009 9:29 AM

10 rounds

45
35
30
30
27
21
19
18
15
10
A little sluggish today. I could have done more pullups the first round, but tried to save myself. Not my best, but the heat was killin me.
3-2-1 blow

Comment #144 - Posted by: JoeyBob at June 26, 2009 9:37 AM

M/35/6'/203#

2:30 + 10
2:19 + 10
2:19 + 5 strict
2:09 + 10
2:09 + 3 strict

Forearms still real sore from yesterdays WOD. High pulls beat me up. Pull ups were harder than normal today

Comment #145 - Posted by: EREK at June 26, 2009 9:37 AM

5 rounds

10
12
10
9
10

Comment #146 - Posted by: JK17 M/26/6'2"/216 at June 26, 2009 9:40 AM

Male/25/180 lbs.

1 - 16 pull-ups
2 - 14
3 - 10
4 - 10
5 - finished the run in time, but no pull-ups

*Had to run up and down two floors to switch off between the track and the pull-up station.* Great workout. Thanks!

Comment #147 - Posted by: Ryan B at June 26, 2009 9:40 AM

M/16/5'11"/170

30-19-16-11-13-15-3=107

F/50/5'6"/135

12-10-9-8-6-7=52

M/50/5'11"/172

29-14-9-10-14-11=87 (pr by 1)

Comment #148 - Posted by: Kevin C. at June 26, 2009 9:40 AM

#20 Nick,

What's the sub for toddler extensions?

#66 Stuart, cute, but sorry Nick's was funnier...

Comment #149 - Posted by: jpatrick at June 26, 2009 9:41 AM

Got the metabolism up on that one!

7 Rounds with 10-12 pull-ups, deteriorating into kips for the last 1-3.

Comment #150 - Posted by: Gregorioz at June 26, 2009 9:45 AM

Brandon 81 - you should name it "Abbie Normal." Anyone else a Young Frankenstein fan?

Looks like quite a workout.

Comment #151 - Posted by: Kamper M/45/74"/200 at June 26, 2009 9:46 AM

M/47/66/135

7 rounds/12 PU each...

oh ma HANDS!!!!

Al Hillah REO, South Fork Crew

Comment #152 - Posted by: jpatrick at June 26, 2009 9:46 AM

my run-fu is weak

5 rounds each as Rx'd

46 pullups

Comment #153 - Posted by: Kenny- 37m/5'10/200 at June 26, 2009 9:48 AM

6 rounds 10/PU jumping + .03 miles

Comment #154 - Posted by: fitz997 at June 26, 2009 9:51 AM

m/5'3"/160/29

5 rds + 400 finished at 20:27
106 pullups:25,25,20,21,15

Comment #155 - Posted by: fat tony at June 26, 2009 9:52 AM

--MJ WOD--

5 Laps Around Children's Hospital

20 Kettlebell Swings (an 8-9 y/o or apx. 80 lbs will do fine...) between laps.


For Time.

Comment #156 - Posted by: Bob at June 26, 2009 9:54 AM

M/32/210

subbed angie with GHD situps today

23:45.

Comment #157 - Posted by: chris A at June 26, 2009 10:03 AM

M/33/180

6 rounds in 21:15

21,12,10,10,10,10,10

Comment #158 - Posted by: Mike at June 26, 2009 10:05 AM

M 34/136/5'7"

7 rds: 15,15,12,12,12,12,12

Comment #159 - Posted by: Dan at June 26, 2009 10:08 AM

M/34/190

6 rounds
17,15,12,10,7,8 = 69 pull-ups

Comment #160 - Posted by: JLongview at June 26, 2009 10:11 AM

33/180/m

31/21/20/20/13(hand started to rip)/13 = 118

Comment #161 - Posted by: marc_m at June 26, 2009 10:12 AM

As Rx'd: 9 rnds + 300m (PR), 113 Pull ups (PR by 33)

20, 15, 12, 12, 12, 12, 10, 10, 10

Comment #162 - Posted by: Eric in SD at June 26, 2009 10:18 AM

M/57/165

30, 12,12,12,12,12,12 = 100 pull-ups after a Front squat workout for a max single (260#)

Comment #163 - Posted by: PeterN at June 26, 2009 10:21 AM

6rd 10, 7, 3, 6, 5, 7

Comment #164 - Posted by: doesthislookinfected at June 26, 2009 10:22 AM

33/m/210/6'5"

15
12
10
10
9
9
6

71

First time running in 10 days because of injured knee. Had to take it slow on the runs so my rounds dropped from 8 to 7, but reps were only 1 under PR.

Comment #165 - Posted by: Corey at June 26, 2009 10:25 AM

7rds Rx'd
32-18-14-14-13-13-13 = 115

Comment #166 - Posted by: Tito M/30/6'2"/200 at June 26, 2009 10:26 AM

m/26/210/70"

as r'xd
23
15
14
13
12
12
12

7 rds 101 pullups

Comment #167 - Posted by: andrewdoc at June 26, 2009 10:27 AM

Did at least 6 rounds...maybe 7...lost track

did 16 pullups and digressed to 10.

run at Parade Field on base & pullups on the tree limbs...fun...hot& humid

Dave
M/33/72"/195

Comment #168 - Posted by: Dave at Offutt at June 26, 2009 10:28 AM

Comment #147 - Posted by: JoeyBob at June 26, 2009 9:37 AM

If your numbers are real I salute you.

The fact you said it was sluggish made me suspicious.

Comment #169 - Posted by: Scott Jenkins at June 26, 2009 10:28 AM

pretty sure #147 is a joke.

23
12
13
14
13
12
14

= 100

last time 106 in less rounds
I blame my grip and messed up hands today.

Comment #170 - Posted by: tooljunky m/27/173/5'10 at June 26, 2009 10:40 AM

Kamper- sedaGIVE?!
That is one of the funniest movies of all time.

Python fan?

Comment #171 - Posted by: Strong Lil Pony! at June 26, 2009 10:45 AM

F/122/31

8 rounds @ 77 pullups

pullups were done with knee in lightest band (blue band)

Wish I could do the pullups without the band, but can only get a few at a time 2-3?? How do you girls do these on your own?? I want to be able to do that! :)

Comment #172 - Posted by: Jill at June 26, 2009 10:46 AM

7 rds 70 strict pu (10 each set)

Comment #173 - Posted by: gs at June 26, 2009 10:47 AM

m/32/185cm/85kg

6 round
25 ,15 ,15 ,15 ,15 ,15

total 100

made in israel :)

Comment #174 - Posted by: omry at June 26, 2009 10:48 AM

32 17 15 15 16 12 = 107

Comment #175 - Posted by: steeliekid M 40 175 67" at June 26, 2009 10:48 AM

First month on, 3weeks in.

7 rounds:20,12,10,9,9,10,8
Total=78

Comment #176 - Posted by: Diverse at June 26, 2009 10:53 AM

29/m/205

6 rounds

11 12 10 9 8 10 > 60

killer!!!

Comment #177 - Posted by: david f at June 26, 2009 10:55 AM

M/25/140/5'11"

5 rounds
105 pull-ups
If only i did not have asthma
Pull-ups not bad running sucked

Comment #178 - Posted by: Jon at June 26, 2009 11:00 AM

5 rounds + 62 pull ups - 19:25

Comment #179 - Posted by: SB at June 26, 2009 11:04 AM

7,5,6,7,6,5

Comment #180 - Posted by: Raph at June 26, 2009 11:09 AM

31/M/190

I don't know if it was ax rx'd or not. I had to join a new gym recently and well their pullup bar situation is terrible.

So I ran laps on their b-ball court and used the goal supports as my bar.

I estimated that 4 laps was about 400m but I'm sure it was less.

I got 7 rounds + about 150m with 98 pullups

Comment #181 - Posted by: john g at June 26, 2009 11:10 AM

Nicole, I love you but I hate you! I know you treated MQV dirty. 6 rounds
19,15,15,15,15,10.

Still sore from yesterdays wod!

Comment #182 - Posted by: Jay Kay at June 26, 2009 11:14 AM

39m/6/185

30.25.25.16.16.18

6 rounds/130 pullups

Comment #183 - Posted by: #42MARQ - CrossFit Bucks at June 26, 2009 11:16 AM

#152, jpatrick:

The standard sub is one nose job for every 10 toddler extensions.

And thanks. =)

Comment #184 - Posted by: Nick Wise at June 26, 2009 11:20 AM

m/48/184/5'10"

6 rds -
15,12,10,11,12,12 = 72
I had (newly level 1 Certified) C.Fodera coaching my pull ups.

Comment #185 - Posted by: ctt at June 26, 2009 11:21 AM

Nate: 10 rounds and 100m
20/10/10/10/10/10/10/10/6/6=102

Laura: 7 rounds and 200m
15/15/10/10/10/10/8=78

Comment #186 - Posted by: Nate and Laura at June 26, 2009 11:29 AM

4 rounds + 400 m
20 + 16 + 13 + 11 = 60

0.25-mi runs on a 1%-incline treadmill set to 9.7 mi/h
kipping pull-ups

2 flights of stairs and some distance in between treadmill and pull-up "bar"

Comment #187 - Posted by: Joe M. 29/m/5'10"/147 lb at June 26, 2009 11:33 AM

9 rounds and ~200m - all running on treadmill
6-10-9-11-6-9

Comment #188 - Posted by: juro at June 26, 2009 11:34 AM

F/37/125
Not my best effort... VERY HOT today- running outside was ssssssssslllllllllloooooooooooooowwwwwwwwww!
6 rds- had to quit pullups on 6th rd @ #6 because I was out of time. 90 pullups total. Startin to get sore after yesterdays wod!

Comment #189 - Posted by: Raine at June 26, 2009 11:36 AM

as rx'd
5 1/2 rds
30
23
20
20
14
0 (out of time)
107 pu. pr

Comment #190 - Posted by: Robert W. at June 26, 2009 11:44 AM

'Nicole'

58/m/201 - subbed 500m row - 5 rounds, 75 pullups

48/F/125 - subbed 500m row - 5 rounds, 46 pullups

Comment #191 - Posted by: Dave and Belinda at June 26, 2009 11:48 AM

Ran the 400's in my Fivefingers for the first time, so i kinda took it easy. I think my calves are going to kill tommorrow.

6 rounds
25
18
17
15
13
8 ran out of time.
96 Total

Comment #192 - Posted by: ScottL at June 26, 2009 11:48 AM

sub: Push Ups for Pull Ups (no bar)

9 rounds
25 Push Ups each round

Comment #193 - Posted by: mrd m/24/5'10"/195 at June 26, 2009 11:51 AM

Hello all, I am cadet with Texas Tech Army ROTC and am branching Intelligence. I heard about crossfit from one of the drill sergeants at Benning who just happened to be SF. I am on my first week and I would like to think I am physically fit, but this stuff is killing me! I am definitely not used to the olympic type weight lifting like yesterdays WOD. Anyway, for today, I did:

10 Rounds:

5,6,6,5,5,4,3,4,3,10 (a friend of mine spotted me on the last set)

I did pretty well with the 400m runs in between and was pretty much sprinting the whole time, but I am pretty disappointed with my pull ups. Any advice on improving pull ups other than just do more pullups?

I've tried kipping and I can't do it to save my life lol.

Thanks for the great workouts!

Comment #194 - Posted by: Michael S at June 26, 2009 11:53 AM

m/36/6'1"/198

7 rds + 400m
24,14,10,10,10,9,7 = 84

Completed 6 rds/77 pu last time. Happy with the improvement, but this was WAY harder than I remember. Last time was indoors, running laps around a basketball court (probably slightly less than 400m). Today was outdoors, track slightly more than 400m, 95 deg. heat index. Open blisters on both hands during rd 2. WHY DIDN'T I WEAR GLOVES?!

Comment #195 - Posted by: Lunchbox at June 26, 2009 11:54 AM

oh yeah, and I am male,22,160lbs,5"10

Comment #196 - Posted by: Michael S at June 26, 2009 11:55 AM

37
16
15
15
12
12
12
Sick

Comment #197 - Posted by: MadEye at June 26, 2009 11:56 AM

M/43/185/5'9" 95 degF, 105 HI, chest cold
100 Singles
14 Pull Ups
100 Singles
10 Pull Ups (fell off bar)
500 M row
14 Pull Ups
500 M row
14 PUs
400 M run
14 Pull Ups
400 M run
14 Pull Ups

Comment #198 - Posted by: Alan at June 26, 2009 11:58 AM

Buy-In: DU practice, jog to the park

Nicole as RX'd:
400m run
max rep pull-ups

7 full rounds plus ~300m

Pull-Ups: 11+8+7+5+5+4+3=43

Cash out: fighting off the clown all the way home.

Last time: 6 full rounds, plus about 200m but the pull-ups were better

14-10-7-7-7-5: 50

Normally I use my pull-up bar that's upstairs and run outside for the 400, so the previous time includes about 40 extra meters of upstairs/downstairs and opening/closing the door. I gotta get a studbar in the garage. These pull-ups were grip limited. The pull-up bar at the park has a really smooth paint job on it and I didn't have any chalk with me, so as soon as my hands got sweaty, I fell off the bar.

I don't think the previous pull-ups were full ROM, but I'm not sure when I started being strict about the ROM. I also don't think they followed an evening of mountain climbing and the thruster,HPC,SDHP WOD.

So I guess that's sort of a PR. :-/

Comment #199 - Posted by: Jeff F 36/M/5'10"/179# at June 26, 2009 12:00 PM

M/24/160#/5'7"

Not sure what happened today. I think my grip was still shot from yesterday. Anyway...

Subbed 500m Row
4 rounds + 321m (last time 5 rounds + 80m)
Total: 95 PU (Missed PR by 19 PU; last time 113)

Finished out round 5 with 179m and 15 PU

Comment #200 - Posted by: Ransom at June 26, 2009 12:02 PM

m/35/153

"Nicole"
25-25-20-15-15-15-18=133 pr by 13 reps

Comment #201 - Posted by: Shane Cross at June 26, 2009 12:12 PM

Mods on WOD:

5k run + #20 vest
Max Push-ups every 3 min (30 sec max int)

20/20/20/15/15/20/20/15/15/20

T Time = 37:10
R Time = 32:10
# Push = 180

seemed like a good idea at the time...

(= =)
...()

Comment #202 - Posted by: C_mel at June 26, 2009 12:13 PM

29/m/182

24-16-12-10-11-10

All PUs were CTB. Total of 83 is 19 off of PR in 1 fewer round. The runs were horrendously slow in the 90 degree and humid conditions.

Comment #203 - Posted by: Esteban - CrossFit Nasti at June 26, 2009 12:18 PM

9 rounds pullups 15,11,10,8,8,10,7,7,7 = 83

last time 7 rounds pullups total of 56. If I could ever fully figure out kipping I believe my pullup totals would increase dramatically.

3 sets:
overhead squats 50lbs
blitzkrieg triple dumbbell presses 40lbs

Comment #204 - Posted by: jc at June 26, 2009 12:22 PM

m/19/165/5'10"

8 rounds, 97 pull-ups + 100m run at end.

came into my last round of pulls w/ 80, gutted out as many as I could...100+ next time

Comment #205 - Posted by: JThom at June 26, 2009 12:27 PM

5 rounds
PUs:20,17,15,15,10
used treadmill, at incline of 3 and a 7.5 speed for the first 2 rounds, then 7.0 for the 3rd and 4th rounds, and 6.5 for the 5th round

Comment #206 - Posted by: DEREK: 24/5'8''/185lbs. at June 26, 2009 12:27 PM

7 rounds with 20,13,10,12,10,10,10 pullups

Comment #207 - Posted by: Flosi at June 26, 2009 12:27 PM

7 rds

35 pullup

Need to work on pullups

Comment #208 - Posted by: Ryan at June 26, 2009 12:27 PM

actually, I think it might have been 7 rounds...oh well.

Comment #209 - Posted by: JThom at June 26, 2009 12:33 PM

as rx'd

5 rounds: 25,20,15,13,15

0.16 miles completed of 6th round when time ran out

Comment #210 - Posted by: VonHott at June 26, 2009 12:34 PM

Boxing Nicole
AMRAP in 20 Minutes of:
200 punches speed bag
100 punches heavy bag
Max reps pull ups
5 rounds
16
13
13
12
10

Comment #211 - Posted by: Pete at June 26, 2009 12:35 PM

15
15
14
10
10
2 in time, plus 8 more

Comment #212 - Posted by: NJ at June 26, 2009 12:36 PM

Nicole as rx'd 32-25-22-21-18-16-18, PR (152 total). Slowed down and got extra rest before last round of pullups, that helped get the number back up. Overall pleased, this is day 5 for me and I feel it.

Warmup: run easy 4 min., practiced Jeff Tucker-inspired swing back and forth, trying to get the upward pop off the bar. That works pretty well.

Cash out: BS 155#(20 reps); BP 120#(20 reps); Power C&J 65#(20 reps). Foam roller.

Comment #213 - Posted by: Kamper M/45/74"/200 at June 26, 2009 12:41 PM

Completed 7 rounds

P/u 10/8/8/8/10/8/8

Comment #214 - Posted by: Smartie at June 26, 2009 12:55 PM

m/27/6'2"/190

I have been doing CF for about two weeks now and I am trying to find out if there is a standard CF cool down like the CF warm up?

Completed 7 rounds
15
12
10
10
10
10
10

Comment #215 - Posted by: Johnny at June 26, 2009 12:59 PM

8 rds and 118 p/u.....Subbed 800m bike for 400m run to help heal a stress fracture in my right leg

Comment #216 - Posted by: Alan Cook - 24/5'8"/161 at June 26, 2009 1:03 PM

Two back days in a row...


uhhh ok.

Comment #217 - Posted by: Ryan at June 26, 2009 1:05 PM

7 rounds as rx'd

Pull-Ups 25-15-10-11-10-8-5(sweaty hands and no chalk)

M/26/5'10/210

Comment #218 - Posted by: Adam Manley at June 26, 2009 1:07 PM

Cool picture, but I also think they're overdoing it with the Gillian photos. She's an awesome athlete and an inspiration to me. But, I do think it's a little intimidating to the average person who works out. I prefer to see videos of people getting their first pull up, or something like that.

Comment #219 - Posted by: chad at June 26, 2009 1:09 PM

7/7/7/7/7/7/7

three weeks and counting

Comment #220 - Posted by: J.E.N. at June 26, 2009 1:13 PM

Power Cleans 3 x 5

"Nicole"
9 (deadhang)
9 (deadhang)
11
11
10
7 at the buzzer

Comment #221 - Posted by: Dave 36/m/68"/175 at June 26, 2009 1:20 PM

F/27/5'0"/108
5 rounds
16
10
8
7
6
Had 1:30 to spare after the last set of PUs but just couldn't motivate myself to run another 400m. I have little drive after working night shifts...

Comment #222 - Posted by: Kat at June 26, 2009 1:20 PM

5rds w/ 30# vest
10,10,10,10,10

Comment #223 - Posted by: IronMike m/26/5'10"/165 at June 26, 2009 1:34 PM

m/42/162/6'

8 rounds - 124 pu
last time: 7 rounds - 129 pu

what the . . .

Comment #224 - Posted by: P&M at June 26, 2009 1:39 PM

Completed 4 Rounds:

Running on Treadmill fastest 400 meter possible is 1:21

Set 1: 1:30 run 25 pu's
Set 2: 1:26 run 20 pu's
Set 3: 1:22 run 15 pu's
Set 4: 1:21 run 16 pu's

Could have done at least 1 to 2 more sets but the pullup bar and treadmills are on opposite ends of the gym. BOOOOHH!!!

Comment #225 - Posted by: the polish rifle 25m/5'8/160 at June 26, 2009 1:42 PM

CrossFit Warm Up

W.O.D.

152 pull ups total

Comment #226 - Posted by: Thomas Baklayan at June 26, 2009 1:43 PM

5 rounds:

23
17
14
12
10

76 pullups in total.

Comment #227 - Posted by: Ben at June 26, 2009 1:48 PM

M/23/6'0"/173

As RX'd

6 complete rounds and 400m

23
12
10
10
10
8

Total: 73 Pull-ups

Comment #228 - Posted by: Evan at June 26, 2009 1:50 PM

18,8,10,9,8

10 days into this and enjoying it. Thanks for the inspiration.

Comment #229 - Posted by: eric at June 26, 2009 1:53 PM

D 20, 20, 15, 20, 15, 15, 15 no run last round
6 1/2 rounds.

Comment #230 - Posted by: BD at June 26, 2009 1:54 PM

M/49/151/1-1-06

22 (PR 27)
12
12
12
12
12
12
12

Best maintenance after first round; 7 is pretty much what I get.

Comment #231 - Posted by: bingo at June 26, 2009 1:54 PM

25
20
17
15
15
92 total (PR)

Comment #232 - Posted by: Tyler Scott at June 26, 2009 1:54 PM

As rx'd, done on a field roughly 440m around.

35 20 22 18 22 10 = 127 PR

Comment #233 - Posted by: Adam (23/5'9"/168) at June 26, 2009 1:54 PM

7 rounds, dead-hang pullups
15,10,10,8,8,8,8
Total:67

Comment #234 - Posted by: Karl at June 26, 2009 1:57 PM

I appreciate the instructional video for the Kipping Pullup. I have been doing Crossfit WODs since early January and have resorted to my style of Kipping Pullups. My reps are low as my style was not correct. I think this video will help a great deal! Thank you.

What a studdette Gillian is. Awesome display of strength.

Comment #235 - Posted by: Houston Hammer at June 26, 2009 1:58 PM

20
15
14
12
10
8

Comment #236 - Posted by: Jbean at June 26, 2009 2:01 PM

6 rounds, 15 PU's per round

Comment #237 - Posted by: Neil in Lakeland, Florida. at June 26, 2009 2:03 PM

5 rds 18:38 (quit due to quad cramps)22,18,17,15,12 = 84, 2x 8.5 mph, 2x 8.3, 8.1 vs
6 rds 21:03 21,16,15,12,12,12=88 pu, 8 mph 3/30/09
6 rds 22:13 21,16,12,10,12,10=81 pu,8 mph 9/24/08
6 rds 22:29 20,10x5 pu, ran 8.7mphx1,9mphx5 9/27/07
5 rds+400m 21:25 20,14,10,11,11 = 66 8/10/07
5 rds 60 pu + 400m 21:26 12/11/06

10 min ellip wu 20/20. m/52/173.


Comment #238 - Posted by: kevin o at June 26, 2009 2:05 PM

30/M/185/72

Rounds: 6
Pull-Ups/Round: 9, 9, 7, 7, 7, 7

I really need to practice the kipping technique. Hardest workout of the week for me. I know pukie is encouraged but what about poopie?

Comment #239 - Posted by: p0x at June 26, 2009 2:12 PM

As RX'd, 8 Rounds. Performed wod on 1/9 mi track with strict pullups. 12, 10, 10, 8, 8, 6, 8, 7 (total 69).

Comment #240 - Posted by: R.Lee_Seattle at June 26, 2009 2:12 PM

m/21/150/5'7

6 rounds

26-16-10-16-10-10

not as good as last time. felt wrecked from yesterday.

S/f

Comment #241 - Posted by: dillon at June 26, 2009 2:16 PM

M/27/179/5'8"

6 rds - 117 pull ups

30-22-21-18-16-10 (ran out of time)

As for the MJ "hero" wod, it wouldn't really be fitting in my opinion. As far as I know all the "Hero" wods are people who sacrificed their lives in the line of duty and who also were CF'ers. As a joke is another thing.

Comment #242 - Posted by: Dave J at June 26, 2009 2:18 PM

7 rounds, 77 total pull ups.
11
11
12
12
11
12
8

Comment #243 - Posted by: Sean S. at June 26, 2009 2:18 PM


m/23/180

7 Rounds with a 25# weighted vest

17
13
12
11
10
8
7
1

79 total

Comment #244 - Posted by: cass - CF Oshawa at June 26, 2009 2:21 PM

oopps added an extra 7 in there.

17
13
12
11
10
8
1

72 total

Comment #245 - Posted by: cass - CF Oshawa at June 26, 2009 2:23 PM

M/20/5'9/185

As Rx'd 6 Rounds
17-16-15-15-15-15
19:52

HANDS ARE TORN UP!!!!

Comment #246 - Posted by: Jake at June 26, 2009 2:24 PM

28/M/143

On the CFSB so the metcons are reduced, my day looked like this:

Deadlift 3x5: 215 - 245 - 265PR
Deadlift 15-21: 200 lbs and 16 reps

Metcon: 10 min nicole: 3 full rounds (20/15/13) and 1 extra run.

Comment #247 - Posted by: Eric E at June 26, 2009 2:26 PM

CFWUx3 - PU

5 rounds:
10
10
5
10
9

I used a half-kip on the last couple rounds as I can't quite get the full kip yet. Other rounds were dead hang. I also think I ran 1/3 mile instead of 1/4. That's what I get for guestimating.

Comment #248 - Posted by: Matthew at June 26, 2009 2:26 PM

m/19/6'2"/170
with 20lbs weighted vest:
11
9
8
7
7
5 - not sure what exactly happened there...
time: 19:26

Comment #249 - Posted by: ericthered at June 26, 2009 2:39 PM

M/30/169

Wod done as rx'd

5 rounds and 120 pullups. No pr by far. Hot weather sucks to run in.

Comment #250 - Posted by: gimpy at June 26, 2009 2:42 PM

I'm a day behind, so did yesterday's WOD plus some other 'stuff'!

warm up consists of various exercises I'm working on--GHD situps (30 uninterrupted today), oly lifts (really working on the snatch). I also did a pull-up bar muscle up (did another during my strength workout)!

Strength--back squats
3 x 225, 255, 265, 285, 285

WOD:
AMRAP in 20 mins--
5 x 45# dumbbell thrusters (barbell thrusters is tough on the wrist)
7 x 95# hang power clean
10 x 95# SDHP

9 rounds +5 cleans + 3 SDHP

Great workout!!

Comment #251 - Posted by: Eric G. in WA 45m 5'8.5 186 at June 26, 2009 2:44 PM

Strong Lil Pony 174, Was a python fan, then got bitten by a moose. Moose bites can be quite nasty. It's just a RABBIT. But that rabbit's got a mean streak a mile wide! Yes! We are all individuals! This is not an argument. Yes it is. No it isn't. Look. An argument is a series of logical statements leading to a conclusion. No it's not!

Somebody stop me ... Happy Friday all.

Comment #252 - Posted by: Kamper M/45/74"/200 at June 26, 2009 2:46 PM

7 rds of 10 pullups
Each 1/4 mile at 90sec pace

Comment #253 - Posted by: greentarheel at June 26, 2009 2:47 PM

As rx'd

7 Rounds + 200m

Pullups: 19 12 10 8 9 9 9 = 76

Comment #254 - Posted by: Jon/M/27/5'9/160 at June 26, 2009 2:51 PM

7 runs, 6 rounds of pullups. Time ran out when I got to the pullup bar the last time.

20,14,13,10,10,10

runs were longer than 400 m but who's counting?

Comment #255 - Posted by: Jeremy M/28/6'3''/207 at June 26, 2009 2:55 PM

Ok it wasn't as Rx because it wasn't max pull-ups rounds

9 rounds...20 pull-ups un all rounds

Pull-ups fell good not dificult hit 20 but the continuos run hit my metabolic condition

Comment #256 - Posted by: s'more at June 26, 2009 2:58 PM

Ok it wasn't as Rx because it wasn't max pull-ups rounds

9 rounds...20 pull-ups un all rounds= 180 pull-ups

Pull-ups fell good not dificult hit 20 but the continuos run hit my metabolic condition

Comment #257 - Posted by: s'more at June 26, 2009 2:59 PM

M/150#/5'7"/19yo

6 Rounds
25 Pullups x1
15 Pullups x5
100 Total

Comment #258 - Posted by: Nate at June 26, 2009 3:02 PM

6rounds + 200m
11/8/8/7/6/6

slight improvement over last time

Comment #259 - Posted by: CME at June 26, 2009 3:03 PM

If you guys haven't abandoned crossfit yet and turned to militaryathlete workouts, then I admire you for you loyalty to crossfit, but that's about it. If you have any blue collar job in the military, law enforcement, firefighting, construction, etc., I would highly suggest you check out their training. I think it is much more applicable, dynamic, diverse and gut wrenching than 80% of crossfit workouts. If you fall within this job realm, give it a go-round. For folks in the white collar community where being strong and durable aren't absolutely necessary, give it a look at least. I know crossfit will keep you motivated, but sometimes you just need something more.

Comment #260 - Posted by: Jay at June 26, 2009 3:04 PM

Sorry for the double post...blackberry issue

Comment #261 - Posted by: s'more at June 26, 2009 3:06 PM

28/21/20 in 9:27 (started raining really hard, called it a day halfway through. Gotta go to my job next.

Comment #262 - Posted by: JonDavila at June 26, 2009 3:09 PM

subbed row 400 m
max pull ups

25/17/15/12/13/11/13

7 rnds 200 metres

Comment #263 - Posted by: Paul A at June 26, 2009 3:11 PM

5 rounds 25,20,20,15,10

Comment #264 - Posted by: John-In-Jersey at June 26, 2009 3:15 PM

5 rounds

15,15,15,15,15 (then worked on strick pullups as high as possible w/ holds)

matt 29/6'4"/245

Comment #265 - Posted by: matt at June 26, 2009 3:17 PM

24/m/5'7/161#

As rx'd in boots and utes and a 99 degree pensacola heat index. Fun fun.

20
15
15
15
+ 400m

65 pull-ups; 2 less than last time. No PR today... think I'll blame it on the heat!

Heat and runs pulverized me. Might have been able to push for 20 pull-ups each time, but don't think I'd have made it to 4 rounds

Comment #266 - Posted by: xpi at June 26, 2009 3:19 PM

m/30/5'7"/180

6 rounds
1: 12
2: 10
3: 9
4: 11
5: 10
6: 10

Starting to get better on kipping pull-ups. Disappointed on number of pull-ups, the bar at the track was to big for my hands. I felt that I could have done more. Heat was a factor down in South Texas.... Deep South Texas high was 104....HOT!!!! 62 total reps not to bad.

Comment #267 - Posted by: Oscar at June 26, 2009 3:20 PM

as rx'd:

6 rnds complete, 197 total PU's with 18 secs to spare... PR!

1) 50
2) 36
3) 34
4) 32
5) 25
6) 20

PR

Comment #268 - Posted by: Brian "rhabdo" Soriano at June 26, 2009 3:27 PM

13, 10, 8, 8, 8, 8, 5

60 total pull-ups

Comment #269 - Posted by: PatS at June 26, 2009 3:30 PM

want to make this WOD harder???

lower the time to fifteen minutes and then do 100m sprints for the run instead on 400m runs.

Comment #270 - Posted by: Raze at June 26, 2009 3:31 PM

22, 15, 14, 10, and 10 reps.

6 total laps.

Warmed up with 3 laps.

Heat index near 100*. Did I mention that it's hot in Gainesville. I'm sure I have, but it still continues to amaze me.

Cheers,

Ben

Comment #271 - Posted by: Ben at June 26, 2009 3:35 PM

No gym today.

Better day, have finished work for 7 weeks. BIG Happy Dance right out off work.

The sad thing is that I have stopped my burpee challenge (annoyed with myself, had lost the will to train) and can't believe that I am missing it. Need to try and catch it up over the next couple of days. Got to luv burpees!!!

Comment #272 - Posted by: Elaine in Scotland at June 26, 2009 3:35 PM

No gym today.

Better day, have finished work for 7 weeks. BIG Happy Dance right out off work.

The sad thing is that I have stopped my burpee challenge (annoyed with myself, had lost the will to train) and can't believe that I am missing it. Need to try and catch it up over the next couple of days. Got to luv burpees!!!

Comment #273 - Posted by: Elaine in Scotland at June 26, 2009 3:35 PM

Kamper- it's pining for the fjords. Well, we can bury her or burn her. Oh I'm sorry. Did you like her? WE used to have to live in a paper bag. Australian table wines- should only be used for hand to hand combat. This isn't a cat license. This is a dog license with the word dog crossed out and cat written above it in red crayon.

So the moose that bit you? Did it mingle? Man, if you know that I am impressed!

Stuck in traffic, reading posts on BBerry. Sigh.

Comment #274 - Posted by: Strong Lil Pony! at June 26, 2009 3:36 PM

#277 Pony,

Headed down the shore? I heard it's brutal, I'm gonna waite till tonight.

Comment #275 - Posted by: John-In-Jersey at June 26, 2009 3:39 PM

7 rounds - 97 CTB Pull-ups

28/15/15/13/10/11/5

Comment #276 - Posted by: ZachM_PantherCF_71''/192 at June 26, 2009 3:40 PM

38M/5'10"/167#

W/U: 500m erg row (1:41); 17 ROM exercises.

As Rx: 2400m + 58 pull-ups (15, 12, 10, 11, 10).

C/D: PNF of hamstrings; static stretch of quads.

Outside road course (79F, 41% humidity); strict pull-ups.

Crashed and burned early today. Even the warm-up tired me out. Off PR by 23 pull-ups. My worst performance of this WOD since March 2008.

Comment #277 - Posted by: rjf (Since 07-20-07. WOD no. 531) at June 26, 2009 3:43 PM

Burg w/u & partial CFWU...
as Rx:
7 rounds

1-39 (that's my max # of PUs ever!)
2-23
3-17
4-23
5-16
6-13
7-21

152 PU total pr

Comment #278 - Posted by: goap M/39/69kg/174cm at June 26, 2009 3:43 PM

as r'xd

21
15
13
12
12
10
10

93

Comment #279 - Posted by: smitrock at June 26, 2009 3:45 PM

Scale-up: Chest-to-bar Pullups, slightly over 400m run
*done at kid park. Pullups on old bench swing set up, run out to the left, past bandshell, behind park, cross onto docks, and wrap around back in*

5 rounds + 400m
25-15-15-15-10

Sweaty hands ruined the last set, could have had 15. Thick pull-up bar negates any attempt at wrapping thumbs around. Sprinted last half of 400 to make it in 20min

Comment #280 - Posted by: Eric Gohl 22/5'10/162 at June 26, 2009 3:45 PM

as r'xd

21
15
13
12
12
10
10

93

Comment #281 - Posted by: smitrock at June 26, 2009 3:46 PM

"Nicole" chest to bar Pullups, runs on a track

7 rounds complete

15, 10, 10, 10, 10, 10, 4

Comment #282 - Posted by: Paul S_30/185/6'0 at June 26, 2009 3:53 PM

20 15 15 13 13 12 13 = 101
I'm sure that is a PR, I got to do this at work with a pull up bar instead of ring pullups at home. Exuasted after roofing again all day.

Comment #283 - Posted by: jef at June 26, 2009 4:02 PM

cfwu x 1

amrap in 20:00:

.25 mile run
max pullups

65 pullups: 8 rounds 06/26/2009 (14, 8, 8, 7, 7, 8, 6, 7)
67 pullups: 8 rounds 03/30/2009
62 pullups: 8 rounds 01/30/2009
59 pullups: 7 rounds 11/19/2008

Comment #284 - Posted by: johnathon in seattle 27/5'8/157 at June 26, 2009 4:05 PM

Rounds: 6
Total Pull-Ups: 56 = 13, 11, 9, 8, 8, 7
jumped rope 375 times instead of the run

Comment #285 - Posted by: Geoff M/52/5'11"/220 at June 26, 2009 4:06 PM

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

As rx’d: 30PR-20-16-18-17 + 400M run =101 PR
Foam roll after
Compared to 090330: 25-18-12-13-12-12 = 92 previous PR

Comment #286 - Posted by: Sesoku at June 26, 2009 4:09 PM

M/21/195/6'

8 rounds + a 400

20
12
10
10
10
10
10
10

So, 82 pull ups total.

Comment #287 - Posted by: JButler7 at June 26, 2009 4:13 PM

m/20/5'9/155
20
10
10
10
10
10+5 since i only had under a minute left

Comment #288 - Posted by: b at June 26, 2009 4:16 PM

6 rounds + 200m

14,11,10,10,10,10=65

(pr=6 rounds,67)

Comment #289 - Posted by: Ronnieboy at June 26, 2009 4:19 PM

This was probably my worst performance ever due to the fact that I had to deal with a real thick soccer goal bar and too much walking as I was keeping track of my PUs on my phone notebook.

This one is for you Herm:

my 1st 400 m (200 m there and back marked on google maps)

1:20

My rounds: 6

My pull-ups:

17 (I think I tied my pull-up PR on this one)
8
10
11
10
8

I suck at pull-ups. I still don't really got down the kipping pull-up yet and I need to. I just never had time to practice or been taught the right way how to do a kipping pull-up in person. I think that would help me a lot.

17+8+10+11+10+8=64 Pull-Ups

I know how to count!!! YAY!

"PROPS TO THA FRAT!!!"

Franiel AKA "WHEELS" ?

Comment #290 - Posted by: Daniel Krull AKA "Franiel" at June 26, 2009 4:19 PM

6 rounds
20/20/20/15/15/15=105
on treadmill

Comment #291 - Posted by: magnus 23/5'8"/155 at June 26, 2009 4:22 PM

7 rouns + 100 meters
33+21+21+18+20+13+15= 141

Comment #292 - Posted by: Jacinto Rodríguez Piedra at June 26, 2009 4:26 PM

8rounds + 200meters
18pullups
11Chin ups
7wide
7pulls
6chins
5wide
9pulls
6chins
Theresa:
6 rounds:
bands:13 8 4 3 7 5

Comment #293 - Posted by: Lfudickar at June 26, 2009 4:28 PM

as rx'd
6 rnds +300meters,
147 pullups
42-25-20-20-20-20

PR for total rounds and PU's! runs were on treadmill approx. .18mi. walk to and from PU bar is .04mi

later,
b
m/32/5'8-1/2"/173

Comment #294 - Posted by: brian p at June 26, 2009 4:31 PM

15
10 Wasn't thinking and let go of the bar to reset my hands.
20
13
+158M

Comment #295 - Posted by: jakers at June 26, 2009 4:31 PM

32/m/70"/215

rx'd

12/11/9/9/9/9 +400m (finished with about 5 seconds left)

Comment #296 - Posted by: BJ at June 26, 2009 4:35 PM

48/6'2"/195 new crossfitter
6 rounds
PU 8 10 10 9 9 8
300m down and up 20m hill
in 104 degrees Phoenix sunshine (but it's a dry heat!)

Comment #297 - Posted by: bob at June 26, 2009 4:35 PM

m/26/220/6'8"
5 rounds 19:12
12,10,8,8,13 strict pullups... I really need to learn how to kip.

Comment #298 - Posted by: Uriah at June 26, 2009 4:42 PM

Jay,

Although militaryathlete.com has its strengths, its really not anywhere near as comprehensive resource-wise/instructionally as CrossFit...it really isn't a matter of abondoning one for the other.

I don't want this to turn into an argument.

Comment #299 - Posted by: rencol at June 26, 2009 4:42 PM

7 rounds

6
6
5
5
5
4
2 + 7 assisted

Any idea how to get better at pullups?

Comment #300 - Posted by: RR at June 26, 2009 4:45 PM

OMG! I wasn't even trying and I beat the last time I did this workout?!?

Compare to 090130.

55 pull-ups total.

Beat it by 9 pull-ups without even trying! WOW!!!

Comment #301 - Posted by: Daniel Krull AKA "Franiel" at June 26, 2009 4:47 PM

13
10
8
7
6

Comment #302 - Posted by: JSimon at June 26, 2009 4:48 PM

Deadhang pull-ups/ treadmill

12 (All time PR!)
10
8
7
6
Total- 43
Completed 6th run a few seconds over 20.

I'm really happy about the PU pr. I've been stuck at 10 PUs (sometimes even less) forever. Thanks crossfit! The run wasn't too bad either, compared to the last time we did 400m runs.

Comment #303 - Posted by: Hoff at June 26, 2009 4:49 PM

Had a hard time countin today. Oh well. :) I am used to my mental challenges on wods anyway.

Had to sub push ups for pulls. Hands are too beat up from cutting and laying tile.

20,18,16,18,20,8 and 400m run. tough to keep track of everything. Had to run on the treadmill and keep an eye on the kids. Way fun, but love it anyway.

Stay strong everyone! Happy Friday!

Scrat
F/36/127/5'9" and trying to get studly

Comment #304 - Posted by: Scrat at June 26, 2009 4:57 PM

7rnds(25, 15, 12, 10, 8, 10, 9)+ 200m

Comment #305 - Posted by: rjg26 M/27/6'/172lb at June 26, 2009 4:57 PM

M/39/5'11/190

35-20-16-16-13-11=111 total

Comment #306 - Posted by: Shunne at June 26, 2009 5:01 PM

Jodi (F/30/110)

6:00am
Morning warmup including a walk around the block.

4:00pm
Squats
45x5
95x3
135x3
155x3
165x3
175x3

"Nicole"
AMRAP in 20 minutes of:
400m run
Max chinups

Score: 6 Rounds - 135 chinups (PR)
Chinups were 25-25-25-20-20-20

Comment #307 - Posted by: Jodi Bainbridge - CrossFit Fredericton at June 26, 2009 5:01 PM

68 (19, 15, 15, 10, 9)

Wasn't feeling it today. Too little sleep, and that burrito for lunch is never good for the workout. Hot weather didn't help either.

On the plus side, some of the kips were starting to feel better.

Comment #308 - Posted by: Bartev m/41/5'10"/220 at June 26, 2009 5:03 PM

Last time was 5 rounds, approximately 8 - 10 pullups per round using only dead-hang.
This time was 6 rounds with the following numbers
18-15-13-12-13-13 - Total=84.
Both times were on a treadmill.
This is a tough workout, especially the runs.

Comment #309 - Posted by: Stephen M/26/5'9"/139 at June 26, 2009 5:05 PM

M/195/5'11/28

6 rounds on track(400M)
20 kipping pullupsX6=120PU's
worked on my tan as well!

Comment #310 - Posted by: Jonathan at June 26, 2009 5:09 PM

57 y.o. 154 5'10

8 completed rounds 5 pullups/round.

Had to do this on a treadmill. Outside Temp was 102. 20 sec transition times between treadmill and pullup bar and back to treadmill.

Not sure exactly how to do this WOD. If I ran 400m at a 5.5 mile pace, I probably would have done only one round in 20 minutes especially if combined with my max number of 20 pullups. Seems to me it would be better to do this WOD at a percent of best 400m time, Say 80% of best 400meter and 80% of max number of pullups. Doing any exercise multiple times to exhaustion varies with motivation, and is difficult to compare with prior and future efforts. Using percent of benchmarks for each exercise, in this case 400m run and pullups, normalizes the WOD across participants and personalizes the WOD for each participant and is more comparable between each time the WOD is attempted.

I decided to do this WOD starting with at a pace and number of pullups I could sustain and then increased the speed I did a round. As the speed increased it became more difficult to do each round, thus fulfilling the Rx of doing the run and pullups to exhaustion.

In sum: is this a test of intensity or duration? maximizing one necessarily diminishes the other. Is this a test of number of pullups(intensity) or number of rounds (duration)?

Comment #311 - Posted by: Ken_Davis at June 26, 2009 5:10 PM

This time was only kipping pullups/chinups as well

Comment #312 - Posted by: Stephen M/26/5'9"/139 at June 26, 2009 5:10 PM

6 rounds + 200 meters, but went ahead and finished the 7th round.

working in this heat and sweating all day then sweating through these workouts is zapping me..

Comment #313 - Posted by: Mark B.- NOLA 41/150/5'8" at June 26, 2009 5:13 PM

7 rounds + 82 pullups
15,15,12,10,10,10,10
18:30

Comment #314 - Posted by: jason_mackensie (30 5'11" 185) at June 26, 2009 5:24 PM

f/30/63kg/166cm
Marie: 21, 18, 9, 11, 13 + 200m
Total = 72 pulls 2.2km

m/29/62kg/166cm
Chris: 38, 20, 20, 19, 17, 19, + 340m
Total = 133 pulls 2.74km

Comment #315 - Posted by: Chris Saliba at June 26, 2009 5:25 PM

8 rounds
18,11,12,8,10,10,9,7= 85 pr

Comment #316 - Posted by: Kevin McClellan 47/M/195 at June 26, 2009 5:28 PM

As rx'd, pull-ups on rings.

6 Rounds, 22-21-16-15-10-10 for a total of 94.

I felt horribly slow and weak, but somehow I managed a PR by 3 reps. Running was awful.

Comment #317 - Posted by: Nick Wise at June 26, 2009 5:34 PM

m/30/5'11"/180

as rx'd

8 rds, 16,14,12,8,7,7,7,6
and half of a 400

Comment #318 - Posted by: m cowboyd at June 26, 2009 5:37 PM

#64 matthew right on brother. Sad that he died but way more devastating how our heroes are dying everyday.

As rx'd (105deg)
25,12,11,11,13,11
83 pr

Comment #319 - Posted by: BPemberton at June 26, 2009 5:42 PM

6 Rounds

1. 21
2. 11
3. 11
4. 11
5. 11
6. 12
T: 77

Comment #320 - Posted by: Drew D M/23/6'/172# at June 26, 2009 5:43 PM

6 rounds: 28,21,15,15,14,11 = 104

I used the new grip and kip I learned at the gymnastics cert. Still getting used to it.

Comment #321 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at June 26, 2009 6:00 PM

7 rounds as rx'd in 19:30, jumped back on the bar and just hung on for last :30
pull-ups: 25, 15, 15, 14, 11, 10, 10
total: 100

last time: 7 rounds + 400m, 94 pull ups

Comment #322 - Posted by: Timmy B - m/23/75"/215# at June 26, 2009 6:02 PM

7 rounds 66 PUs total. Started 8th with 30 seconds left
Did strict to take it easy on my tender hands.
15
10
9
8
8
8
8
Kipping more than doubles the reps.

Comment #323 - Posted by: Chewuch Jeff 36/5'9"/185 at June 26, 2009 6:03 PM

cfwux2
burgwux2

amrap in 20
400m
max pull ups
5 rounds
20-12-12-12-8(slipped off bar) 64 last time 49

Comment #324 - Posted by: marty c 6'/m/240#/46 at June 26, 2009 6:06 PM

As Rx... All strict pullups... 102 degrees.

7-400m
48 pullups
19:54

Great workout but it was a little hot.

Comment #325 - Posted by: gberry at June 26, 2009 6:08 PM

WOD Nicole
6 ,400m runs,
p-ups 30-25-15-15-12-12 (109)
way down on p.b. but grip was definitely affected fae yesterdays wod,was strugglin tae hang on tae the bar,plus hands still full o holes fae Sunday's p-up wod.taped ma hands up but tape was slippin,so didnae help too much,just enough tae get it done .

Comment #326 - Posted by: Pedro Barrera,Scotland at June 26, 2009 6:12 PM

Third week of crossfit.

6 rounds on track - all under 1:20
PU total: 55 (I'm still 15 lbs overweight (from 35 lbs!) and the PU's, while getting easier, are still tough. Used assisted the last few sets.

Comment #327 - Posted by: sarbuze at June 26, 2009 6:12 PM

27 16 14 11 7 8. Worst Nicole in a long time, but switched grips from supinated to pronated, and need to build it up. Done at st. 5 after work, 90 degrees and muggy already at 0700. Yuck

Comment #328 - Posted by: ScottMacArthur at June 26, 2009 6:15 PM

"Nicole"
cfwu x 3 -pullups
6 rnds. 20/15/12/7/8/10
+1 400m run

Comment #329 - Posted by: surffire at June 26, 2009 6:18 PM

5 rounds
13-12-9-10-6 kipping pullups

Comment #330 - Posted by: Ben Griffith at June 26, 2009 6:20 PM

6 rounds

10-11-9-11-9-10=60

The day I can keep my kip going I'll be a happy dude. I can't seem to find the cadence. Lose momentum, then eventually grip. Probably won't eat right before a workout again either.

Comment #331 - Posted by: adam/36/143#/5'10" at June 26, 2009 6:27 PM

4 complete rounds, i'm not sure if I ran a perfect 400m but was close.

rd 1 - 2:08 - 7 kips
rd 2 - 2:41 - 6 kips
rd 3 - 2:50 - 5 kips 4 strict with bands*
rd 4 - 2:55 - 4 kips 5 strict with bands
rd 5 - 2:56 / End of 20 minutes / 8 strict with bands*

I just didn't feel the burn in my back and arms just kipping, plus i dont have my rhythm down yet. And my last set of pullups was after the 20 minutes was up but I wanted to finish the round anyway.

Good workout.

Comment #332 - Posted by: mikednj m/28/5'11''/216 at June 26, 2009 6:39 PM

Good news: my pullup structure was delivered today.

Bad news: haven't done pullups in two weeks...

Nicole:
25, 25, abort WOD.

Three ugly torn calluses cause me to quit. Not sure if they tore from my hands softening from lack of pullups, or if it was due to the large diameter bar I used, or what, but I usually don't tear until 100+ pullups.

Any input?

Comment #333 - Posted by: Gene at June 26, 2009 6:44 PM

7 rounds
17, 13, 10, 11, 10, 11, 10 total of 81 in 20:20
ran outside on 1/4 track.

Comment #334 - Posted by: scubasteve 37 170 at June 26, 2009 6:50 PM

m/48/178

Began with the following warm up:
GHD Sit Ups, 10 reps
Back Extensions, 10 reps
Double Unders, 25 reps (actually strung together 25 consecutive reps tonight)
Overhead Squats, 10" Ball, PVC Pipe, 10 reps
Muscle Up Progressions, Rings at 65", 10 reps

Then I did the following strength work:
Shoulder Press, 10 reps, 45/65/95/100

Finally, I did the following modified version of the wod:
Run, 440 yards, 1:10(PR)/2:09/2:19/1:48/1:56/1:54
Pull Ups, Chest to Bar, 15/10/10/8/7/9
6 Rounds/59 Pull Ups (Chest to Bar)/19:25 Total Time

This is the 4th time I've done this workout this past year. In previous workouts I did my runs on a treadmill and did regular pull ups. My PR is 7 Rounds/111 Regular Pull Ups on 080924. This time I ran on the road and purposely went for a 440 yard PR the first round (Previous PR was 1:11). Afterwards, I slowed down the runs to give me a total of 6 solid rounds with good chest to bar pull ups. It is amazing how much harder it is to do CTB pull ups than regular ones. I probably should have squeezed in another round by slowing down my first round run and picking up the pace on subsequent rounds.

Mama (f/50/130) did the following workout today:
3 rounds:
Run, 440 yards, Treadmill
Pull Ups, Assisted, 2" Green Band, 15/12/12

Great job, Mama. The kids are still away at camp. Hope they're getting some exercise.

Comment #335 - Posted by: Spanky at June 26, 2009 6:51 PM

7 rnds + 400m
All dead hang pull ups:
20
10
10
8
8
8
8

Outside on 1/4 mile track.

Comment #336 - Posted by: get-it-good at June 26, 2009 6:55 PM

m/196/5'9"/28

5 rounds:
7, 8, 9, 3, 5

Comment #337 - Posted by: ilovelamp at June 26, 2009 7:05 PM

50% week, AMRAP 400m and "max" pullups in 10 minutes

30
25
20

Just 3 rds. in the 105 degree heat of Scottsdale, AZ. Avg HR 184, peak 199, rec. 39. Heart rate still not really recovered 30 minutes later. Just not used to this kind of heat. Great Job Dave and Belinda and Bingo!

Comment #338 - Posted by: mas 52/M/150 at June 26, 2009 7:05 PM

7 rounds
approx 20min
treadmill 7.2
11-6-5-5-5-5-3

Comment #339 - Posted by: headhunter at June 26, 2009 7:08 PM

Strict pullups:
11
8
7
9
8
9

total: 52

Previous 11/13/08:
9
7
8
8
6
6
6
total: 50

Comment #340 - Posted by: Mike D. m/27/154/5'8" at June 26, 2009 7:16 PM

M/23/190/5'10

20
13
15
15
11

I only went for 15 minutes, getting some pain in my right elbow after doing pullups.

Comment #341 - Posted by: ryan u. at June 26, 2009 7:18 PM

Sub with ring pull-up
Total : 96

Comment #342 - Posted by: GPerron at June 26, 2009 7:18 PM

6 rounds but ran out of time on pull ups of the 6th
30-25-20-20-20-5 slower and less pull ups then last time :(

Comment #343 - Posted by: Ian Wheelis at June 26, 2009 7:40 PM

22
10
10
10
10
10
10 + 175 yds

Comment #344 - Posted by: Lucien at June 26, 2009 7:46 PM

M/63/196- After 3 1/2 hours sleep in 36 hours, 500 miles of driving, working 2 days and yesterday's WOD- Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
4 Rounds- 10-10-10-10

Comment #345 - Posted by: peejay2 at June 26, 2009 8:03 PM

40-33-28-20-25-20 = 166 rx'd

Comment #346 - Posted by: Chong at June 26, 2009 8:17 PM

5 rds 71 total pullups

Comment #347 - Posted by: Gio M/26/6'0/198 at June 26, 2009 8:25 PM

m/30/5'10/200

As rx'd
23
15
14
12
10 + 400m run

Comment #348 - Posted by: Chris W. at June 26, 2009 8:29 PM

5 Rounds (26, 15, 12, 13, 13) = 79

Comment #349 - Posted by: Hari at June 26, 2009 8:33 PM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

completed 6 and 2/3 rounds in 20 mins.
this was brutal, but loved it.

cash out with 500m row and stretching

Comment #350 - Posted by: Kam at June 26, 2009 8:34 PM

8 rounds plus 130m 71 pullups
13,10,9,7,8,8,8,8

previous PB was 63 pull ups but I ran 200m further last time. Different gym and treadmills had to start again each time

Comment #351 - Posted by: nick sydney m/37/6ft/185 at June 26, 2009 8:35 PM

F/36/5'8"/167

5 rounds + .16 miles
Haven't quite got the kip yet. I kip up but no push off into the next one yet.
8/4/4/4/4

Comment #352 - Posted by: Bean@BAF at June 26, 2009 8:42 PM

As rx'd
7 rounds
17-15-12-12-10-10-8

Comment #353 - Posted by: Ryan at June 26, 2009 8:49 PM

21
19
15
12
12
12

Comment #354 - Posted by: Handy at June 26, 2009 9:01 PM

to comment #13

Please do not make a michael jackson is a hero WOD. That would soil the valor of all of our real heroes.

Comment #355 - Posted by: snatchit28 at June 26, 2009 9:07 PM

Don't have a good setup for this WOD, so I subbed 15 divebombers for max pullups. 5 rounds in 19:47.

Comment #356 - Posted by: Travis K. at June 26, 2009 9:45 PM

5 rounds
10
20
20
17
15

Comment #357 - Posted by: Andoryu in Japan M/31/6'/187 at June 26, 2009 9:45 PM

Did 5 rounds

87 total pullups. First set of pullups was 29 reps.

Comment #358 - Posted by: cdub at June 26, 2009 9:57 PM

6 rounds
84 PU

Comment #359 - Posted by: Hughes/32/230/68" at June 26, 2009 10:17 PM

5 rounds

21
9
8
8
8

Endurance needs massive development.

Comment #360 - Posted by: JRad M/25/5'7"/160lbs at June 26, 2009 10:21 PM

m/40/5'4"/142

As rx'd: 6 rounds
31 21 17 16 15 16 = 116

PR by 2 reps. Finished about 19:50. No time to start a 7th 400. Previous attempts I have gotten at least 50-100m into the 7th run. Maybe the heat slowed me down -- it wasn't the 2 additional reps.

Comment #361 - Posted by: FnTX at June 26, 2009 10:35 PM

5 rounds
30lb assist for last 2 rounds of 12 pu's

Comment #362 - Posted by: the dude at June 26, 2009 10:55 PM

Walked .3 miles to warm up.

Went 200m down from my house and back up with an average grade of about 6%. Route is www.bit.ly/qtr_mile_run-down

8 pu's
11 pu's
9 pu's
9 pu's
8 pu's + 220m

Comment #363 - Posted by: Darren 37m/5'10"/220lbs./Pasadena, CA at June 26, 2009 11:00 PM

M/19/6'1"/184


6 total rounds:
20
16
11
12
10
6 (time ran out before i could do more)
total:75

Comment #364 - Posted by: Cody P at June 26, 2009 11:01 PM

6'2'/187/31

warmup:
50 double unders
50 situps
40 double unders
40 situps

as rxed-chest to bar:
30
25
15
20
20
20
130 pu total

Comment #365 - Posted by: Emmett at June 26, 2009 11:08 PM

mj hero workout is a good idea, as is spinning burpees

Comment #366 - Posted by: ogrodnik at June 27, 2009 1:30 AM

no warm up
1. 25 (new PR)
2. 18
3. 15
4. 12
5. 11

81 total

Comment #367 - Posted by: ozi at June 27, 2009 2:41 AM

Nicole with ring pull ups

15
13
12
12
13
----
65

Comment #368 - Posted by: ccfeldt at June 27, 2009 2:57 AM

I didn't get to the WOD but my boys did.

Jack - 14 / 106

as rx'd -- 64 pull-ups in 7 rounds

Ian - 14 / 104

as rx'd -- 65 pull-ups in 7 rounds

Comment #369 - Posted by: tom perry at June 27, 2009 3:31 AM

End of deployment! Subbed a Fran at KU, as rxd: 4:10 (PR). Fast ball mother f*cker!

Comment #370 - Posted by: Xman at June 27, 2009 3:57 AM

m/36/5'8"/185

subbed 250 single-unders for 400 meters running

6+5+5+5+3+2+3= 29 pullups total

a little embarrassing to post, but the daily posting forum is very supportive and this keeps me honest and accountable!

Comment #371 - Posted by: cliff cruz at June 27, 2009 4:03 AM

30/15/15/17/15/15 +200M

Comment #372 - Posted by: jim D. 48 yom 165# at June 27, 2009 5:01 AM

SUB di on bosu (tendonitis)

27,21,18,18,20,21

125 total

M/39/150

Comment #373 - Posted by: Ticotexas at June 27, 2009 6:08 AM

1-17
2-15
3-10
4-11
5-10
6-5 (clock ran out)

This could have been much better if I had a bar I could kip on and there wasn't a 30 second walk from the 400m to the bar. Either way, good WOD.

Comment #374 - Posted by: bruce at June 27, 2009 6:08 AM

warm up
PP 3x3x3x3x3
95-135-145-155-165x1 fail

9 round 115 pu

Comment #375 - Posted by: Mark Barry at June 27, 2009 6:41 AM

9 rds

dead hang pullups

16-10-9-9-9-10-9-10-8 = 90 pu's

20/m/154/5'8

Comment #376 - Posted by: Clack_Attack at June 27, 2009 6:52 AM

30 yom, 185 lbs

7 rounds, 125 pullups

Comment #377 - Posted by: Jeff Weltmer at June 27, 2009 7:01 AM

5 rounds + run + 10 pullups per round
scaled to 200m

Kelli same except for 5 jumping pullups

Comment #378 - Posted by: Deano at June 27, 2009 8:04 AM

CFWU- minus pu's
At home 5 rounds
Jumping pu's 3 boards

Comment #379 - Posted by: ~VERVE~ at June 27, 2009 8:07 AM

Forgot my pull-up's

10,11,10,10,10

Comment #380 - Posted by: ~VERVE~ at June 27, 2009 8:08 AM

M/39/200/5'10"

as rx'd= 5 full rounds and 1 quarter mile for a total of 6 quarters.

46 pullups it was so hot and my hands were dripping and couldn't hold on to the bar so pu's weren't very good.

Comment #381 - Posted by: jeffdpoll at June 27, 2009 8:15 AM

btw: 152

20, 14, 12, 7, 14, 13, 11, 10

i pussed out today. disappointed.

Comment #382 - Posted by: seth c at June 27, 2009 8:23 AM

As Rx'd: 400m/23pu
400m/20pu
400m/17pu
400m/17pu
400m/17pu
400m run ended @ 19:52

Semper Fi

Comment #383 - Posted by: Walker at June 27, 2009 8:35 AM

070927
At a hotel room in Vienna
sub running in place 200 steps for 400m
sub push-up for pull-up
31/13/24/14/13/16/18

090626
At home
Sub Push-up for Pull-up
16/21/11/16

Comment #384 - Posted by: EMelton at June 27, 2009 8:44 AM

m/47/175

6 rounds of 400m runs & deadhang pullups:

8
7
7
7
6
6

19:45

Comment #385 - Posted by: Raleigh at June 27, 2009 9:18 AM

THeresa: 5 rounds plus 100 m. 11/11/10/10/8
500 m. row vs run (hamstring not quite ready to 'run.' 1st run = SLOW! about 2.5 minutes shifted to row, averaged 2:12-2:15/500m)

Mark: rest day, rowing regatta on Sat.

Comment #386 - Posted by: Mark & Theresa at June 27, 2009 9:37 AM

As Rx'd
6 rds

Comment #387 - Posted by: Gonzo at June 27, 2009 9:44 AM

m/46/178
Rx'd 40/23/22/18/18/0=121 The last round only got the run in. New pr by 6.

Comment #388 - Posted by: Troy at June 27, 2009 10:19 AM

M/44/73"/205

Rx'd
Treadmill(2incline)
5,6,5,5,4 w/1:05 left
Kips attempted...couldn't chain them together.

Comment #389 - Posted by: RogueMD at June 27, 2009 10:28 AM

treadmill 1.5 incline
strict pull ups


12,10,8,7,8

Comment #390 - Posted by: Joe K M/22/6'0"/180 at June 27, 2009 10:37 AM

47/M/184
11
10
9
9
9
92 degrees 82% humidity
Crap

Comment #391 - Posted by: Zim at June 27, 2009 10:39 AM

35,21,18,14,15,10,10 = 123 total

Could pick up the intensity a little bit and get 8 rounds.

Comment #392 - Posted by: Grant at June 27, 2009 11:03 AM

Treadmill - about 9.2 average, machine would not hold faster pace.

14/13/12/11/10/10/8

Time stopped right at rep #8, could have maybe done a few more.

Comment #393 - Posted by: Smash (CrossFit Unbroken) at June 27, 2009 11:19 AM

100 pull ups (first 40 were in a row-PR)
100 leg lifts
No running still. Hamstrings are pulled.

Comment #394 - Posted by: Lance 26/M/69in/189lbs at June 27, 2009 11:21 AM

28-18-18-13-12-11 = 100
strict pu

got my mom doing her first crossfit. So I spent some time helping her with technique.

Scaled to Jumping PU for Mom
14-12-10-10

Comment #395 - Posted by: wintonyk at June 27, 2009 11:24 AM

47 - 6' - 210#

As RX'd:

7 full rounds

16 pull-ups each round

112 pull=ups total

Comment #396 - Posted by: wtp at June 27, 2009 11:39 AM

Unfrotunately Nicole and I need to reschedule our date because my shouder impingements are making pull-ups, presses, and push-ups impossible to do w/o pain or numbness. I figured an appropriate sub would be a 25 mile cycling time trial that took me 1:32:43 to finish. At mile 21 I wanted to catch hold of one of the coal trucks passing me up the hills, just to give my legs a break.

Comment #397 - Posted by: Michael F. at June 27, 2009 12:30 PM

4 rounds.
10 pullups each round.

Comment #398 - Posted by: Jonfaiella at June 27, 2009 12:39 PM

8 rounds:

20/8/7/9/8/7/10/9 = 88

Comment #399 - Posted by: W. Sculley at June 27, 2009 1:14 PM

m/24/5'8/145

1- 50
2- 20
3- 17
4- 20
5- 16
6- 18
7- 15(clock ran out)

total 156

Comment #400 - Posted by: Kevin S. at June 27, 2009 1:20 PM

m/ 26/ 200/ 74"

No pull-up bars at the track I went to, so did 400m of burpee broad jumps in 21:30. Got blisters on hands and feet (note to self, wear shoes and gloves next time). SO BRUTAL!

Comment #401 - Posted by: Jimmy at June 27, 2009 1:21 PM

m/18/193/5'10

12
9
7
8
7
9

52

i hate running

Comment #402 - Posted by: Randy at June 27, 2009 1:35 PM

Nicole with rowing instead of running
Subbed 400m row for the 400m run.

15
10
10
10
10
10

Total = 65

Comment #403 - Posted by: AndrewE at June 27, 2009 2:56 PM

35M192
20,15,14,13 + run

36F123
10 10 10 10 10

Comment #404 - Posted by: jmcneal at June 27, 2009 3:26 PM

I hate treadmills. I need to find a better place to work out...

28 - tried kipping
12 - my kip is pretty much flailing my legs...
14 - strict pull ups here and the rest of the way
15
16
15
12 - technically over the 20 minutes, but i figured all the time it took for the goddamn treadmill to warm up each time makes it legit.

total - 112. My shoulders are still hurting from yesterday, so I'm happy with this.

Comment #405 - Posted by: blckorder at June 27, 2009 3:55 PM


Pull-Ups:
R1-3
R2-3
R4-4
R5-4
R6-5
Finished at 20:37 to get last of run in

Comment #406 - Posted by: wilsontt at June 27, 2009 4:45 PM

25/m/200

9 rounds

Comment #407 - Posted by: Dave at June 27, 2009 5:17 PM

Done at home (no room to kip)
23, 15, 13, 11, 11, 11, 11 (95 total)

Finished at 19:09 (too hot to continue)

Comment #408 - Posted by: Jette 39/M/5'11"/175 at June 27, 2009 5:18 PM

33
15
15
15
15
16
+250m run = 109 pullups

Comment #409 - Posted by: kg at June 27, 2009 5:26 PM

subbed 500m row for runs.
6 rounds completed.
wide grip pullups: 10,10,10,5,5,5

Comment #410 - Posted by: cmgmd50 at June 27, 2009 7:52 PM

7 rounds @ a school

9,9,9,6,7,7,4

Comment #411 - Posted by: tejanostylin at June 27, 2009 9:27 PM

21
17
17
14
12
8
12
9
TOTAL= 110

Comment #412 - Posted by: Ian at June 27, 2009 10:34 PM

20
18
12
12
13
13

88

Comment #413 - Posted by: Rookie - Crossfit Gold Coast at June 27, 2009 11:10 PM

5 rounds
1:50 each run
pull ups
25
15
15
15
17

Comment #414 - Posted by: Rene' m/39/5'10"/185 at June 27, 2009 11:44 PM

8 rounds...sucked after the disaster the day before.

Comment #415 - Posted by: Wade at June 27, 2009 11:51 PM

Six rounds:
12; 11; 9; 8; 9; 6 = 55.
Heavy kipping after first set.

Comment #416 - Posted by: Bo Ming at June 28, 2009 5:17 AM

Rx'd, 6 rounds:

26
18
17
15
15
15

Total=106 pr by 3

Comment #417 - Posted by: amped 34/M/190/6' at June 28, 2009 6:56 AM

6 rounds
20 pullups each round
18:36

Comment #418 - Posted by: 42elysium at June 28, 2009 7:06 AM

25/M/6'2"/185 lbs
WOD as RX'ed

24
14
12
10
10

yesterday did 3,3,3,3,3,3,3 push press and a 5k. finished at 185 lbs.

Comment #419 - Posted by: gregory_FOB Sykes, IRAQ at June 28, 2009 7:13 AM

as rx'd
back grip pullups

7 rds
101 pullups

19:49

Comment #420 - Posted by: controlfreak at June 28, 2009 7:30 AM

as rx'd
back grip pullups

7 rds
101 pullups

19:49

Comment #421 - Posted by: controlfreak at June 28, 2009 7:30 AM

m/30/220
7 rd's
13,12,12,11,11,10,8

Comment #422 - Posted by: rstrang at June 28, 2009 7:48 AM

6 rounds (plus 250m)

24
18
10
11
12
13

ouch. In the Basrah heat. ugh.

Comment #423 - Posted by: MJ_SDG M/33/70/170 at June 28, 2009 9:29 AM

6 rounds:

15, 12, 7, 9, 8, 8

total = 59

Comment #424 - Posted by: Maverik at June 28, 2009 10:20 AM

30/m/5'11"/200

7 Rds

127 PU

Tied my Pr on PU and beat my PR on running by a RD

Comment #425 - Posted by: cheflin at June 28, 2009 10:22 AM

Chest to bar pull-ups
14
10 X 8
total - 94;9 rounds
(chin over bar pr 128; 7 rounds +300m)

Comment #426 - Posted by: Gunnar M/37/190/73" at June 28, 2009 10:53 AM

7 rds and 64 pullups(14, 11, 10, 9, 10, 9)PR

last was 6 1/2 runs and 51 pullups

Finally had a spot to try a little kipping and made pullups easier although my grip gave out more than anything. Felt good to improve on the run and pullups.

Comment #427 - Posted by: Bells M/6'1"/205 at June 28, 2009 11:33 AM

F/29/170/56

8Rds + 100m
15 pull ups each Rd

Comment #428 - Posted by: Alenka at June 28, 2009 11:52 AM

bball warmup 100F
5 rounds + 400 m run 20:25
10,10,10,10,12=52 pullups

Comment #429 - Posted by: homerba at June 28, 2009 1:11 PM

24/m/175

on treadmill:

25
15
10
12
12
12
12

total: 98

Comment #430 - Posted by: NickR at June 28, 2009 1:12 PM


7 rounds
30,16,14,11,10,10,10
run 1% incline, 13.5,13.5,13.5,13.5,13,13,12.5

previously

7 rounds
treadmill 1% incline : 14,14,14,13,12.5,12.5,12.5kmh
21,15,11,9,9,9,7 pullups

Comment #431 - Posted by: Tamas at June 28, 2009 1:12 PM

15
15
15
15
15
5

Total = 80

Comment #432 - Posted by: JonK at June 28, 2009 3:23 PM

5 rds. 116

35,20,20,21,20

pr is 5 rds. 122

Comment #433 - Posted by: Nathan Barnett Herrera at June 28, 2009 3:49 PM

13, 9, 10, 8, 9, 8, 8, 8 = 73

Did wod on correct day, just didn't enter results until now.

Comment #434 - Posted by: John Elstad at June 28, 2009 4:24 PM

Late posting this one.

F/26/155

6 rounds:
30, 20, 20, 15, 14, 15 = 114

Run was 440m (110m track).

Comment #435 - Posted by: Shannon H. at June 28, 2009 5:06 PM

"Nicole"
Run: 400m
PU: max

20 mins, 6 rounds + 200m
PU: 23+15+12+10+10+8 = 78

Worked through pain due to pulled muscle in side/lower back. Really tough.
Down by 8 reps from last time, but was faster.

Comment #436 - Posted by: Harpo m/42/5'7"/145 at June 28, 2009 5:06 PM

20,15,15,15=65

Comment #437 - Posted by: DNICE/M/34/175 at June 28, 2009 6:10 PM

28 m 196

8 full rounds

10
9
6
6
6
7
6
11 = 61

Comment #438 - Posted by: Birch at June 28, 2009 6:25 PM

7 rounds - 73 pull ups + 400 meters
18, 14, 10, 8, 8, 7, 8

@Gunnars

Comment #439 - Posted by: Chinchen/m/30/75"/180 at June 28, 2009 6:28 PM

25
25
25
25
15

outside PR. It's hot as hell in GA

Comment #440 - Posted by: Rosie in Atl at June 28, 2009 6:48 PM

5rds- 40 pullups, band assisted

Comment #441 - Posted by: brittk at June 28, 2009 6:57 PM

m/22/180lbs 6'3

4 rounds (but I ran 800 meters instead of 400)
and I stopped after the last round because I was almost at 18 minutes so I just finished with a couple sets of crunches

17
15
10
12

Comment #442 - Posted by: Adam at June 28, 2009 7:33 PM

From Taji, Iraq

As Rx'd, 6 rounds

1. 1:30 20 pullups
2. 1:27 12 pullups
3. 1:24 10 pullups
4. 1:25 8 pullups
5. 1:29 10 pullups
6. 1:34 6 pullups

Total pullups = 66

Doc K

m/32/185/65"

Comment #443 - Posted by: Doc K at June 28, 2009 8:18 PM

15, 15, 13, 13, 10, 9 total 75. WAY worse than last time. COME BACK STRENGTH!

Comment #444 - Posted by: Josh G at June 28, 2009 8:21 PM

7 rounds

12-9-7-7-8-7-6= 57

don't seem to be making much progress on # of pullups/set that i can do.

Comment #445 - Posted by: Dan at June 28, 2009 9:12 PM

4 rounds of:

1 min run on treadmill at 9.5 mph
max pull ups: 15,12,12,12

Comment #446 - Posted by: Aaron Alcock at June 28, 2009 10:27 PM

4 rounds in 16:20 of:

1 min run treadmill at 9.5 mph
max pull ups: 15,12,12,12

Comment #447 - Posted by: Aaron Alcock at June 29, 2009 12:20 AM

Any illusions I had of being fit were shattered. All I have left is a slow climb infront of me.

11,10,4,10

Comment #448 - Posted by: Tommer Vardi at June 29, 2009 1:39 AM

40/5'8/210. 10,5,10,10,10,14

Comment #449 - Posted by: Frankerbanker at June 29, 2009 4:58 AM

ran mile in about 10
did 41 pullups

Comment #450 - Posted by: mnf at June 29, 2009 5:13 AM

12/12/12/7/7/6/6
62 pull ups
8 400m
m 5'9 170 age 43

Comment #451 - Posted by: PETE at June 29, 2009 6:34 AM

m 43 5'9 170
62 pull ups 8rd 400m

Comment #452 - Posted by: PETE at June 29, 2009 6:35 AM

6 rounds plus 1 extra run. Ran at 7:00min pace all rounds
20, 14, 13, 11, 11, 11 = 80 total

Comment #453 - Posted by: bird 45 yo M 5'9" 178 Level 1 certe at June 29, 2009 7:07 AM

"NICOLE" = 6 full rounds + 400 M

P.U.'s = 22,18,15,15,18,17 = 105 PB!!

happy with pull ups,
did this one outside, on the track and using the soccer net for pull ups...worked well!

Comment #454 - Posted by: COURTICE DP M/30/155 at June 29, 2009 7:57 AM

M/24/184

As Rx'd:
30
21
16
16
18
16

Total 117 Pull-ups. No PR

Comment #455 - Posted by: Erik Fay at June 29, 2009 8:10 AM

Missed - vaca

Comment #456 - Posted by: Bphantom at June 29, 2009 8:13 AM

F/38/133ish/5'4"
Done at the Y on the treadmill @1% incline.
12,8,8,6 +.11 mi
Started at 5.6mph, did 2-4 @ 5.3mph, last at 6.6 (figured I only had a minute to gut it out!)

Doing a little extra work twice a week (sprints, squats.

Comment #457 - Posted by: Camille at June 29, 2009 11:16 AM

as rx'd

5 rds - 20, 16, 12, 10, 10 = 68

Comment #458 - Posted by: Casey at June 29, 2009 12:29 PM

34/M/206

20
15
12
15
16
16

Toatl = 94 (Did an 7th 400 M run. No time left for a 7th round of pullups).

Comment #459 - Posted by: Ralphy at June 29, 2009 12:56 PM

17
12
10
10
7
8
7
.13 Miles.

Comment #460 - Posted by: Kyle at June 29, 2009 1:34 PM

12-11-10-10-10
kipping p-u switching grips

Comment #461 - Posted by: JJA at June 29, 2009 2:08 PM

d - 31m/175

chest to bar
20
20
15
15
15
16
total = 101

not 100% today

j - 35f/125

20
15
15
15
15
16
total = 86 (pr)

Comment #462 - Posted by: dmarsh at June 29, 2009 2:46 PM

Subbed 150 single unders for 400m cause didn't want to run up and down the stairs of the gym between the treadmill and pullup bar. Alternating grips: 20/12/12/12/9/10/10/8 = 93
M/6'3"/195/37

Comment #463 - Posted by: Jonathan E at June 29, 2009 2:56 PM

6 Rds (25/15/15/15/15/15)

Compare to:
090330 = 4 rds. (25/20/17/16) + 400M (Rained out with 6 1/2 minutes left)
081119 - 5 Rds. (21/20/16/16/8)
070927 - 7 Rds. (15/15/15/15/11/10/10)

Comment #464 - Posted by: B. Rhaly at June 29, 2009 3:04 PM

36yrs/235lbs/5'10"

3 rounds
3pullups (these are extra hard when you're winded!)
5 pullups
5 pullups
strict style-I don't know how to do the kipping stuff.

Comment #465 - Posted by: Tom at June 29, 2009 3:12 PM

m/44/175

6 rounds

20
12
11
10
10
8
total=71

Comment #466 - Posted by: Stu at June 29, 2009 3:31 PM

didn't get around to this wod until today...yeah im behind

9
10
8
7
7
7
= 48

Comment #467 - Posted by: wayne at June 29, 2009 4:03 PM

Lunch hockey
CFWUx1
30-22-22-18-18-18
Next time do more than 30 on first round!

Matt: 14-10-8-7-7-6

Comment #468 - Posted by: Doug at June 29, 2009 4:31 PM

six full rounds

7
6
6
5
5
5

Comment #469 - Posted by: MonkeyBoy at June 29, 2009 5:11 PM

7 rounds + 102 pu + 200m

30
16
12
12
12
10
10

Comment #470 - Posted by: s.cooper at June 29, 2009 5:52 PM

male, 36 y/o, 149#, 68"

WOD
five rounds 10 pull ups each

Comment #471 - Posted by: Karl at June 29, 2009 6:04 PM

m/6'1/192/29

as rx'd

6 rounds 89 pull ups...crap

Comment #472 - Posted by: matt b grand cayman at June 29, 2009 6:13 PM

Round 1 = 15 pull ups
Round 2 = 12 pull ups
Round 3 = 10 pull ups
Round 4 = 10 pull ups
Round 5 = 10 pull ups
Round 6 = 5 pull ups...ran out of time

Total pull-ups = 62

Comment #473 - Posted by: Miyagi 29/m/168# at June 29, 2009 6:42 PM

@thepark

R1-30PU
R2-20PU
R3-15PU
R4-15PU
R5-15PU
R6-10PU
R7-15PU

7 rounds
120 pullups*

*new PR!

Comment #474 - Posted by: stinker [27/m/165#] at June 29, 2009 7:51 PM

7 rounds of pullups
R1-37
R2-20
R3-20
R4-16
R5-17
R6-16
R7-20
Total: 146

Comment #475 - Posted by: CFM Simon/M/5'10"/170 at June 29, 2009 8:49 PM

5 Rounds, Each for Time of:
400m Run
20 Chest-to-Bar Pull-ups

Rest exactly 3 minutes between each round.

Round 1 - 2:03
Round 2 - 2:15
Round 3 - 2:48
Round 4 - 2:57
Round 5 - 2:50

Total - 12:53

Comment #476 - Posted by: Colin Jenkins_cf ventura at June 29, 2009 9:16 PM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 30-25-20-21-20-11* = 127

* Time expired on last pull-up round.
------------------------------------------------------------------
Compare to 090330

Max rep Pull-ups 25-25-21-21-20-19 = 131

Comment #477 - Posted by: Louis Herrera 50 70" 182 at June 29, 2009 10:06 PM

7 rounds plus about 150m

22, 17, 13, 8, 13, 9, 11

Comment #478 - Posted by: Joe Casale/m/35/170lbs at June 30, 2009 4:02 AM

As rx'd:

6 rounds in 19:33

25, 20, 10, 13, 10, 8

86 total pu's

Comment #479 - Posted by: Richie D. at June 30, 2009 4:54 AM

6 rounds

33
25
22
22
21
18

141 total
Hands bleeding a little bit today.
m/26/175/5'10''

Comment #480 - Posted by: TSOB Dave B. at June 30, 2009 8:06 AM

6 rds
15/15/15/12/8/10

Comment #481 - Posted by: Todd S at June 30, 2009 9:00 AM

9 rounds, 10 pull-ups/round

Comment #482 - Posted by: SMAC at June 30, 2009 9:31 AM

6 rounds (pullups: 12, 10, 10, 8, 7, 7)

Comment #483 - Posted by: dsm19 M/30/6'0/215 at June 30, 2009 9:43 AM

8 rounds (pullups: 20, 15, 12, 10, 10, 10, 8, 8)

Comment #484 - Posted by: Baker at June 30, 2009 10:49 AM

6 rounds, 103 pull-ups
better by 19 pull-ups and one round
best round of pull-ups was 35 (pr by 4 pull-ups)

Comment #485 - Posted by: cole gruber at June 30, 2009 12:09 PM

18 strict
15 strict
18 kipping
15 kipping
15 kipping
15 kipping

Comment #486 - Posted by: EVAN at June 30, 2009 2:03 PM

As rx'd

Complete as many rounds in 20 min:
400 m
Max pull-ups

Results: 6 rounds in 20 min

Set 1 - 8
Set 2 - 8
Set 3 - 8
Set 4 - 8
Set 5 - 8
Set 6 - 8
Total = 48

Comment #487 - Posted by: Ral at June 30, 2009 6:15 PM

m/28/6'1"/208

400
9
400
8
400
6
400
6
400
6
400
6
400

Comment #488 - Posted by: Tim at June 30, 2009 6:34 PM

7 rounds 75 pullups

Comment #489 - Posted by: yaterhater+ at June 30, 2009 9:25 PM

90 total

Comment #490 - Posted by: David Winsinger at July 1, 2009 5:09 AM

Pull Ups
1- 18
2- 12
3- 10
4- 10
5- 9
6- 10
7- 9
8- 300m run

Comment #491 - Posted by: nick m/25/5'11"/205 at July 1, 2009 6:01 AM

M/24/5'11"/195

1 - 8
2 - 6
3 - 8
4 - 8
5 - 10
6 - 8
7 - 6

Comment #492 - Posted by: John Pipkins at July 1, 2009 7:06 AM

Jeff @ home
C to B (on the slippery bar)
23-17-13-12-11-11-10+300m

Comment #493 - Posted by: Jeff & Charity @ CFSnohomish at July 1, 2009 7:19 AM

20-20-10-15-15-12-15 and 200 meters. Stopped with a minute or so left...

Comment #494 - Posted by: Luna at July 1, 2009 8:11 AM

M/23/170/6'

9 rds: 18,10,9,8,9,8,8,7,8 (76 PUs)

Comment #495 - Posted by: Ian Morris at July 1, 2009 8:49 AM

M/23/170/6'

Above is totally wrong.

7 Rds: 18,10,8,9,8,8,7 (68 PUs)

Comment #496 - Posted by: Ian Morris at July 1, 2009 8:53 AM

15+15+15+15+10+10+10=90

Comment #497 - Posted by: swanson at July 1, 2009 2:35 PM

29/195/m

7
7
7
6
6
5
3

Comment #498 - Posted by: Arasmith at July 1, 2009 2:37 PM

Five rounds, 45 pulls.
Harder than it looks, dripping sweat getting ready for tabata run now.

Comment #499 - Posted by: Angelo at July 1, 2009 3:37 PM

M/24/153

After CFT:

As rx'd (might have been a little long on the run)
6 rounds 20,15,15,12,12,12 + 200m

Comment #500 - Posted by: Y. Zhou at July 1, 2009 7:04 PM

As rx'd, using mostly kipping pull up

6 rounds

14
11
9
10
9
9

M/23/164/5'8"

Comment #501 - Posted by: BRICEJ at July 1, 2009 7:52 PM

5 rounds + lap

20
15
15
15
15

19.42

Comment #502 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 1, 2009 10:45 PM

16
18
22
20
10
plus 1 lap

Comment #503 - Posted by: martini at July 1, 2009 11:09 PM

(done 7/1)
12,9,12,5
Forearms must still be fatigued from last WOD b/c I kept slipping off the bar. Runs just killed me.

Comment #504 - Posted by: Mike Scott M/42/5'10"/210 at July 1, 2009 11:44 PM

8 Rounds

16.1km / 15
16.1km / 15
16.1km / 10
16.1km / 10
16.1km / 10
16.1km / 10
16.1km / 10
16.1km / 10

Comment #505 - Posted by: JT at July 2, 2009 1:49 AM

5 full reps (8 7 6 5 4) & 1 more 400

Comment #506 - Posted by: EdC at July 2, 2009 5:09 AM

m/26/5'10"/80kg

7 rounds

pull ups: 20,18,18,17,16,14,14

Comment #507 - Posted by: jd at July 2, 2009 5:33 AM

M/34/185

Very Hot ran @ mid day in SC 95 degrees nasty
5 rds running
136 pullups absoutly destroyed my hands !

Comment #508 - Posted by: browler at July 2, 2009 9:15 AM

m/20/167/5'9"

5 rounds 101 pull ups total.

one more pull up than last time. I know i ran faster but i think that lead to longer breaks between run and pull-ups

Comment #509 - Posted by: JohnFahn at July 2, 2009 2:28 PM

m/29/6'/165

rx'd

5.5 rounds (did six rounds of 400m but didn't get to last set of pull ups)

21
15
12
11
10
total 69

playing catch up. first day back from a week off due to hoopfest bball tourney and being sick. all the above plus 90 degree weather took it's toll. good to be back on the saddle.

Comment #510 - Posted by: liggy at July 2, 2009 2:51 PM

40
22
20
20
17
+400 meters

total 119

Comment #511 - Posted by: Neil 160/M/21 at July 2, 2009 4:22 PM

Run on the tredmill
Pull-ups with green rubber band

4 rounds:
1st: 10 pull-ups
2nd: 15 pull-ups
3th: 12 pull-ups
4th: 2 pull-ups

Comment #512 - Posted by: Esther at July 3, 2009 6:12 AM

strict pull ups
5 rds 2.0 kms in 9'40"
12 - 10 - 9 - 9 - 8

Comment #513 - Posted by: James GS at July 3, 2009 6:48 AM

F/46/63"/140#

My 7th week doing CrossFit.
Joint Base Balad, Iraq

12/7/7/7/6

Comment #514 - Posted by: konamouse at July 3, 2009 6:49 AM

6 rounds

1: 16
2: 17
3: 15
4: 9
5: 11
6: 7

Comment #515 - Posted by: Jos at July 3, 2009 7:45 AM

as rx'd:

4 rounds in 10:35
14, 9, 8, 7 pullups

Comment #516 - Posted by: MikeyPaul - m/27/5.8/175 at July 3, 2009 9:26 AM

CrossFit Warmup followed by WOD

1. 20 pullups
2. 8
3. 10
4. 10
5. 10
6. 8
7. 8

Total pullups = 74

Comment #517 - Posted by: Karsk (55YO M 5'9" 180 lbs) at July 3, 2009 1:33 PM

CFWU
4 sets in 20 min:
Treadmill run .25 mile 8-10 mph
6-10 pullups, mixing attempted kippings, hang to failure.

Comment #518 - Posted by: Matt Criswell (31.M.71.199) at July 3, 2009 8:52 PM

23.m.137.65"

as rx'd
5 rds 50 pull ups(strict)

Last Time
4 rds 85 Pull ups(PR???)

PR:
5 rds 77 Pull Ups(PR)

Outside:
5 rds 49 pull ups(PR)

Comment #519 - Posted by: Francis Vu Nguyen at July 3, 2009 11:48 PM

Hot and humid in N. FL yesterday morning for this one.

As rx'd: 8 rounds, 145 pull ups

-.5 laps, + 12 pull ups from last time

Comment #520 - Posted by: Mike Honcho M/30/5'10"/175 at July 4, 2009 7:24 AM

chest to bar pullups*

15-11-9-9-10-8-8-8

8 rounds with 10 seconds to spare.

deadlifts to 335

Comment #521 - Posted by: skichiiwa at July 4, 2009 1:25 PM

CFWUx3
6 rds + 0.03 miles (6 rds even last time)
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
pull-ups: 13,11,11,10,10,10 (1 more on all rds than last time)

Comment #522 - Posted by: bcb373 at July 5, 2009 10:21 AM

As rx'd:

5 rounds

Strict Pullups (18, 13, 11, 10, 12)

Comment #523 - Posted by: Woo - m/28/5'7/185 at July 5, 2009 2:21 PM

m/35/'9/174

CFWU - 3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener.
26,18,15,14,14,14,14=115
Happy overall w/results. Had 24 sec to spare on 7th round. Didn't think I could get to track & complete 1 lap before time. Used PU bar closest to stairs & ace bandages for grips. Closer bar probably helped time. Pretty happy w/pose & pace of runs.
3/30:25,17,15,15,12,12=96
1/30:23,15,14,12,12,12,13=101
11/19:22,18,14,10,10,10,12=96
9/24:21,14,11,10,11,10,10=87

Comment #524 - Posted by: jrm at July 5, 2009 5:11 PM

M/ 35/ 131 lbs/ 5'-6"
As Required: I did this really late, but I'm still nursing a lower back pull so I did this, this morning.
7 Rounds:
Rnd 1: 30 pullups
Rnd 2: 25 pullups
Rnd 3: 20 pullups
Rnd 4: 18 pullups
Rnd 5: 15 pullups
Rnd 6: 16 pullups
Rnd 7: 16 pullups
Total pullups: 140

I was going to try Randy this morning, but when I started using weight, I knew my lower back was NOT ready yet, so I did this one... fun and the back was hit hard with the running actually, becuase of arm pull, etc.

Comment #525 - Posted by: Anton at July 6, 2009 10:21 AM

Strict pullups

18
10
8
7
8

+280m

Comment #526 - Posted by: MattF at July 7, 2009 1:17 AM

as rx'd:

6 rds

(30 secs transition time between rounds = 5 mins)

Comment #527 - Posted by: Zeb G at July 7, 2009 3:40 AM

AL

33
21
16
18

With 1:04 left this time

Comment #528 - Posted by: Ukkrew at July 7, 2009 9:06 AM

6-9-6-7-7-4-4 = 43 PUs
19:45

Got an extra round in over last time and did more pull-ups.
Seeing improvement. That's motivation!

I may lose rounds in the future as my pullups continue to improve, but I'm cool with that.

Comment #529 - Posted by: Augustus at July 7, 2009 9:16 AM

37/m/145/67"

6 rounds+ 65 pullups

15
12
10
10
8
10

Comment #530 - Posted by: DocO at July 8, 2009 2:04 AM

37/m/145/67

6 rounds, 65 pullups

15
12
10
10
8
10

Comment #531 - Posted by: DocO at July 8, 2009 2:05 AM

5 rnds- 11, 15, 12, 8, 10

Comment #532 - Posted by: JTeets at July 8, 2009 12:29 PM

mws:
15, 11, 10, 10, 11

jlss:
10, 9, 10, 10, 8
(subbed v-ups)

Comment #533 - Posted by: mws at July 8, 2009 6:05 PM

Each run took 1:37.
6 sets of pull-ups:
22, 20, 15, 12, 12, 12

Comment #534 - Posted by: Erik at July 8, 2009 8:44 PM

25/15/13/12/12/13/10

TOTAL - 100 (4 OFF PR)

Comment #535 - Posted by: smithwick's at July 9, 2009 12:37 PM

pu's = 8/6/6/5/5

Comment #536 - Posted by: spatterson at July 9, 2009 1:04 PM

5 rounds + 400 m

19
15
12
12
10

total 68

previous on 3-30-09 was 58 in six rounds

Comment #537 - Posted by: Strohs M/47/6'/182 at July 9, 2009 9:47 PM

43 yom 203 lbs.

Really not feeling it today. I ate before workout for first time. Must have drained me bigtime.

warmup 50 situps/30 pushups

pullups:
7
7
7
10

4 rounds + 400 meters

Comment #538 - Posted by: Speedster at July 10, 2009 10:27 AM

6 rounds plus 275m...120 pu's pr by 13 pu's.

pu's by round: 25, 21, 18, 18, 18, 20.

Comment #539 - Posted by: Joel B. at July 12, 2009 10:43 AM

17
12
10
10
7
8
7
+.13 Miles
Total: 71

Comment #540 - Posted by: Kyle at July 13, 2009 9:40 AM

1. 21
2. 15
3. 12
4. 10
5. 11
6. 12
7. 10
+ 300 m (approx)

Comment #541 - Posted by: EM at July 13, 2009 6:11 PM

M/31/205/5'10
rx'd
1-15pu
2-12pu
3-12pu
4-12pu
5-12pu
6-12pu

F/26/183/5'6
assisted pull-ups
1-16pu
2-12pu
3-11pu
4-12pu
5-10pu
+200m

Comment #542 - Posted by: Brian-Tiffany at July 14, 2009 7:25 AM

34 yom 206 lbs

15
12
11
10
7+.21 of run=55 pull ups

Comment #543 - Posted by: KGW at July 14, 2009 8:26 AM

feeling under the weather

25 minutes elliptical

pullup pyramid up to 5 w/ 30lbs

Comment #544 - Posted by: Gundy at July 14, 2009 8:39 PM

5 Rounds: (30,15,15,12,15) pullups

Comment #545 - Posted by: TROY at July 19, 2009 5:16 AM

7 rounds
5, 5 no help
8, 8, 8 with 40 lbs of help
8, 8 with 70 lbs of help

Ran on treadmill at 6:39 min/ mile pace. I wasn't winded. Next time more rounds, faster run and more pullups.

Comment #546 - Posted by: MikeT 32/6'1"/195 at July 28, 2009 8:20 PM

82 chest to bar.

Comment #547 - Posted by: CincyBurgs M/32/68"/165 at July 31, 2009 11:00 AM

47 - 6' - 210#

As RX'd:

6 rounds

120 pull-ups; 20/20/20/20/20/20

Comment #548 - Posted by: wtp at July 31, 2009 2:15 PM

this is a raw ass workout...done things similar to it but am going to try it for reals tomorrow. cheers!

Comment #549 - Posted by: D at August 2, 2009 1:43 AM

M/33/95/192
As RX'ed: 7 rounds+ 260meters
9
8
7
7
6
5
5

Comment #550 - Posted by: daniel_christoffer_knudsen at August 2, 2009 2:51 AM

M/35/190/6'2"

7 rounds

14, 14, 12, 12, 12, 10, 10 (strict pullups as limited pullup bar availability- used playground in Spokane, WA).

Comment #551 - Posted by: Chad Bakken at August 2, 2009 8:03 PM

7 rounds
12
11
12
11
10
7
7
Boy that Texas sun will wear you out....strict pullups for the most part; no kipping. Should have done this one inside, but this made me stronger....I think.

Comment #552 - Posted by: Mike Mortman at August 3, 2009 2:19 PM

M/28/6'2"/185

7 Rounds, just finished. Wasn't able to fully straighten for last few pull ups of last 2 sets.

22,22,20,19,18,17,16 = 134

Done outside, used a tree for pull ups.

Comment #553 - Posted by: Alex at August 4, 2009 3:09 PM

Awsome WOB :)

8/8/8/8/8/8/8/8/8= 9 rounds,40 Pull-ups
Alt. over/under/parall grip

400m = 8 rounds, 3200m

Adios!!

Comment #554 - Posted by: FastFreddy at August 6, 2009 11:04 AM

Didnt have running shoes with me today and first day back after a week of being sick.

3 rounds of 30 burpees and 30 Pullups, didnt time but pushed myself preety hard. First round of Pullups unbroken, second set was 22 and 8, 3rd set was 15, 5, 5, 5.

Comment #555 - Posted by: alan firth at August 17, 2009 12:09 PM

10,9,8,7,6,5,6,7,5 Ringers
250m run in between each of the 9 sets
20 min

Comment #556 - Posted by: Joe138 at September 1, 2009 4:36 PM

6 complete rounds
20
15 for all remaining rounds
total 95

Comment #557 - Posted by: mark m/24/74"/195 at September 22, 2009 4:15 PM

20 x 20 m stop and go
push-ups

4 complete rounds + 360 m
pull up 13
push up -- 41 30 21

Comment #558 - Posted by: bell at June 26, 2010 11:55 AM

4 rounds + 360m
20/15/15/15 = 65

Comment #559 - Posted by: Seb H at June 27, 2010 8:50 AM

5 rounds
10 13 15 16 17

Comment #560 - Posted by: dcyn at January 4, 2011 11:50 AM

6 Rounds (did strict pull-ups)
20, 11, 10, 10, 10, 10

Comment #561 - Posted by: Edwin 31/M/68"/170 at October 13, 2013 5:49 AM
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