July 11, 2009

Saturday 090711

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

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

Post time and number of sets to completion.

Compare to 090621.

2009CFG-th.jpg

Enlarge image

2009 CrossFit Games Affiliate Cup Competition, CrossFit One World


2009 CrossFit Games Affiliate Competition Day 1 - video by CrossFit by Overload [wmv] [mov]


Force, Distance, and Time by Greg Glassman - video [wmv] [mov]

Posted by lauren at July 11, 2009 7:28 AM
Comments

i was expecting 3 wods haha.

Comment #1 - Posted by: johnathon in seattle 27/5'8/157 at July 10, 2009 5:07 PM

i was expecting the 5 :(

kinda bummed...

Comment #2 - Posted by: Jamo at July 10, 2009 5:08 PM

*should be compared to 092106

Comment #3 - Posted by: Jamo at July 10, 2009 5:10 PM

Compare to:

http://www.crossfit.com/mt-archive2/004761.html

Comment #4 - Posted by: Jeremy M/28/6'3''/207 at July 10, 2009 5:11 PM

This again so soon? We did this on June 21, less than 3 weeks ago. Oh well, 3-2-1 go.

Comment #5 - Posted by: MB at July 10, 2009 5:17 PM

WTF. I hate this WOD. I'm going to have a stern talking to with Coach about this.

OK. Not really I'll just shut up and do the WOD.

3-2-1 GAMES!

Comment #6 - Posted by: jakers at July 10, 2009 5:20 PM

GOOD LORD ABOVE I LOVE CROSSFIT!

Great video!

Comment #7 - Posted by: Karl - 6'7" - 240 - 30 y/o at July 10, 2009 5:21 PM

My hands have still no healed fae the last time we did this,3wks ago !! will give it a try anyway ,was expecting a games wod like last year .

Comment #8 - Posted by: Pedro Barrera,Scotland at July 10, 2009 5:23 PM

Wow, you can feel the energy coming from that event! Wish I was there to experience it!

Comment #9 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at July 10, 2009 5:27 PM

wow!

Comment #10 - Posted by: aurelius at July 10, 2009 5:29 PM

#1 and 2, Yea I was expecting the same thing. I told my g/f to not even expect to see me Saturday because I thought it would be three workouts. I ripped a callus Wednesday so I might find another workout for tomorrow.

Comment #11 - Posted by: Neil in Lakeland at July 10, 2009 5:30 PM

I don't have access to a bar tomorrow, so I am going to do the stadium WOD solo.

Comment #12 - Posted by: Karin (35, 5'3",143) at July 10, 2009 5:32 PM

Musings from the Games...

1) Weather. Yeah. About that. 58 at 0700 and 80 at 1100. Don't pack light.

2) FRAT. Even though that's not what it means, it was still very nice to see the group. Can't wait to get on the PBPB.

3) Runaway. 99 teams in the running and Crossfit Northwest needs only maintain vital signs to win the Affiliate Cup. Strong medicine that. But how cool to see such a broad swath of Crossfit humanity in the arena, literally sweating and bleeding for points. Young and old, men and women, big and not so big.

I think Annie put this part best: today was the best of what Crossfit has been all along, Crossfitters working side-by-side and rejoicing in the shared effort, cheered on by other Crossfitters who just don't happen to be working out right now, but we COULD be.

And the smiles! Man, what smiles! On everyone. It was a great day, truly a great kick off to our annual festival. Major props to Dave Castro, Tony Budding, and all of their leaders and volunteers for running such a tight and FUN ship.

Thanks for the ride, Coach and Lauren.

Comment #13 - Posted by: bingo at July 10, 2009 5:34 PM

The pullup thing again? Crap!

Comment #14 - Posted by: andy P 42 YOA 6'3" 205 lb white guy at July 10, 2009 5:34 PM

Sweet, My legs get a break!! 3.2.1....GO!

Comment #15 - Posted by: Chuck O at July 10, 2009 5:39 PM

BEACH workout tomorrow morning! So excited.

Even more excited to watch Greg's video.

Comment #16 - Posted by: AllisonNYC _ CrossFit Obsession at July 10, 2009 5:40 PM

Only completed 5 rounds last time before ripping my hands up. My goal tomorrow is just to complete it.

Comment #17 - Posted by: Hoff at July 10, 2009 5:48 PM

what's frat?

Comment #18 - Posted by: marc at July 10, 2009 5:49 PM

I really like this workout!

10 rounds never coming off the bar during any round with 31:07 total time. 20# strict throat touching bar deadhang no kip weighted pullups, strict deadhang no kip pullups, chin over bar kipping pullups. Again achieved my goal of never coming off the bar and lowering my overall time. Previous times were 33:45 and 40:26.

Attempted to keep the rest breaks at 2:15 as long as possible. Made it to round seven (barely stayed on bar that time) at 2:15 - upped the break time to three minutes the last rounds. Spent a lot of time suffering the last rounds hanging from the bar without moving....I could barely stay on the bar during the last round of kipping pullups.

Comment #19 - Posted by: Kelly Moore 46/F/5'/114# at July 10, 2009 5:50 PM

AGAIN!? Boring! Why not something from the Games?

Comment #20 - Posted by: blahWOD at July 10, 2009 5:59 PM

Uuuuuuh this is going to destroy my hand...I have a big blister from Nate a couple opf days ago that opened...what can I do?? Any possible subs? Those 150 pull ups will be torture!

Comment #21 - Posted by: John-David at July 10, 2009 6:01 PM

Great exciting video of the cup.
2 Questions:
Who's in the lead/won?
What happened to the guy at 1'49"?

Comment #22 - Posted by: brett at July 10, 2009 6:01 PM

this is easily on my top ten list for least favorite workouts

I'm excited to do it

Comment #23 - Posted by: Mike Morgan at July 10, 2009 6:12 PM

I am with all of you...I was expecting multiple WODs...very disappointed.

I am going to do some of the Affiliate Games WODs tomrrow.

I have to keep in the spirit of the games!

S/F Brothers and Sisters

Comment #24 - Posted by: Dustin Stalter 30/70/200 at July 10, 2009 6:23 PM

Man am I tired. Just look at my spelling! Good luck to all tomorrow in the individual competition!

S/F

Comment #25 - Posted by: Dustin Stalter 30/70/200 at July 10, 2009 6:24 PM

The affiliate video is fun - makes me want to be able to get good enough to compete next year - or at least go to see it live...

Great job keeping us at home informed through the day - updates have been superb.

Comment #26 - Posted by: Regina at July 10, 2009 6:28 PM

10 rounds:
3 40lb weighted pullups (chin to bar, but not over)
5 strict pullups
7 butterfly pullups (no drops)

20:03 07/10/2009 - 40lbs
23:46 06/21/2009 - 40lbs
23:31 05/05/2009 - 35lbs
27:40 03/19/2009 - 35lbs
28:12 01/08/2009 - 8 rds, 35lbs

Comment #27 - Posted by: johnathon in seattle 27/5'8/157 at July 10, 2009 6:34 PM

wow this made me sore for weeks last time haha

Comment #28 - Posted by: Brandon H m/27/5'10"/180 at July 10, 2009 6:57 PM

Great vids! Love this stuff!

Comment #29 - Posted by: Adam at July 10, 2009 7:13 PM

Again? How many times with this one? Let me guess the 10k is right around the corner.

Comment #30 - Posted by: Mike Mortman at July 10, 2009 7:20 PM

Starting Crossfit, had to scale this one...

10 rds in 43 minutes:

3 X 10lb weighted pullups
5 X bodyweight pullups
7 X Jumping pullup negatives

I will be damn sore tomorrow

Comment #31 - Posted by: Seth at July 10, 2009 7:22 PM

Well this doesn't sound too enjoyable.....I guess I shouldn't plan using my hands for the next 12 weeks after today....

Comment #32 - Posted by: Mike in Japan at July 10, 2009 7:33 PM

Not inspired by this one, it's too hard to scale and too recent. I'll aim to do the affiliated WODs instead.

Comment #33 - Posted by: Richard at July 10, 2009 7:55 PM

Myself I'm going to do:

1) 10k run with some hills as a sub for the 7.1k, 2) Event 2 - deadlift workout
3) Event 4 - row event (don't know what i'll sub for the stake driving yet).

I doubt I'll do event 5 since it hasn't even been announced and would be overkill for me I think. Also I don't have sand-bags and I doubt taking two DBs onto a treadmill at max incline would be looked upon very favorably ;)

Comment #34 - Posted by: Y. Zhou at July 10, 2009 8:38 PM

I've just been doing Cross Fit for three weeks now and I love it!! These journal teasers are making want to subscribe. I'm going through the archives and can't believe the info in there!!! I feel like I can learn so much from just the web site...is there more/extra info garnered by going to a Level I Cert?

Comment #35 - Posted by: PunchyUSMC (m/33/5'7"/175) at July 10, 2009 9:55 PM

frattin it up at the games 4 sho. anybody see me with my props to tha frat T?

Comment #36 - Posted by: franiel at July 10, 2009 9:56 PM

did this session last week.

as rx'd. time: 22.30. be prepared for lots of ripped skin on the fingers!

5'7, 155lb male, 29

Comment #37 - Posted by: izzet at July 10, 2009 10:13 PM

THIS WORKOUT SHOULD BE NAMED "THE GATEKEEPER"

Holy s**t, got about 4 "sets" as Rx'd, then I sat in the dirt and prayed a meteor would crash into the earth and end my misery.....

Knocked out the rest of the reps any 'ol way I could get em, with varied grips to work my pathetic old-lady-hands, and then threw in a few 100yd dashes just for shites and giggles.

Comment #38 - Posted by: Mike in Japan at July 10, 2009 11:22 PM

Is it ok to use wrist straps on the pull-up bar? I just think it's easier on the grip and will allow more of the back to be worked on without the wrist suffering..

Comment #39 - Posted by: JR at July 10, 2009 11:50 PM

Is it ok to use wrist straps on the pull up bar?

Comment #40 - Posted by: JR at July 10, 2009 11:54 PM

41/m/176cm/73kg

As rx'd

16:41 and 32 sets (last time 17:30 and 36 sets)

I don't count it as a new PR because a few reps were questionable with my chin barely over the bar. Should have taken a some extra seconds or extra sets. Kipping weighted pull-ups with KB tied around my waist.
Ripped a big Spealer-flapper out of my right palm in the last round.

Comment #41 - Posted by: Memuc at July 11, 2009 2:06 AM

At least I made myself do this one.

Pullups have never been my strong suit, but Xfit has definitely helped me to improve. I did this WOD for completion, but after a while I realized I had done all I could do. Definitely need to start consuming more calories. It's hard to eat well here in the mountains of Afghanistan, and I find myself eating much less than I should be in an attempt to avoid high glycemic-load carbs and saturated fats. I felt extremely lathargic in today's workout. Anyone have any advice on diet, i.e. is it better to consume less calories from good sources or more calories from bad sources if your fitness priority is to shed fat?

Anyways, WOD:
3 weighted pullups (3 sets w/50lb, 5 sets w/30lbs)
5 strict pullups
7 kipping pullups

Had to break up weighted pullups and strict pullups. Did my best to stick with it until I was effectively worthless on the bar.

8 rounds in 52 minutes

Comment #42 - Posted by: Hatchet Man, 24/m/6'1"/225 at July 11, 2009 2:50 AM

m/43/73 kg
sub:
"The Duck"
five rounds for time:
5 Snatch 95 pounds
5 Muscle-ups
13:33

Post: Deadlift "games"-style. 225-325 pounds (30s rounds, increase 10 pounds each round)

Comment #43 - Posted by: FredG at July 11, 2009 3:08 AM

#39 NO. If you can't hold it, you can't lift it. Build your grip strength.

S/F

Comment #44 - Posted by: Dustin Stalter 30/70/200 at July 11, 2009 4:05 AM

as rx'd
33:35

44 sets

Comment #45 - Posted by: cosmo at July 11, 2009 4:59 AM

i refuse to whine about this one...i mean come on why just do it you know...i just cant get those pullups to get better ill admit so i had to modify it...made it to about 5 rds..did the 45lb plate but had a Marines assist the old gunny by pushing on my lower back..then continued with the set...had to do a kip to complete..no strictness or good form about it at all...finished it off with a half mile sprint...whole thing was kinda a bad idea to do in the midday sun out here ..@105 degrees...uggg bar was hot too...ok no im whining

Comment #46 - Posted by: gunny at July 11, 2009 5:06 AM

m/41/5'6"/145

subbed 20# vest for first 50 reps. 100 without weight.
17:29

Comment #47 - Posted by: duane at July 11, 2009 5:25 AM

As rx'd with first 3 weighted kipping.
20 sets (vs. 25) and 25:59 (vs 29:43) PR! I can't believe I PR'd after just a few weeks, amazing!

And best part...NO RIPS!

Comment #48 - Posted by: ChadWHall M21/6'1/183 at July 11, 2009 5:41 AM

21:59 (35+ sets)

Comment #49 - Posted by: gs at July 11, 2009 6:03 AM

bw 165

last time:
subbed 25 lbs for 45 lbs

30 sets
18:50

this time:
deadlifts
325x5
370x3
410x5

Comment #50 - Posted by: paulw at July 11, 2009 6:07 AM

Anyone know the song in the affiliate cup vid?

Comment #51 - Posted by: Dave at July 11, 2009 6:10 AM

KICK ASS AT THE GAMES TODAY COACH MICHELLE!

MAKE CROSSFIT FORT BRAGG PROUD!

Comment #52 - Posted by: WEB at July 11, 2009 6:14 AM

#41:
Something you might also need to take into consideration is something called Acute Mountain Sickness. It is an altitude-related acclimatization illness that you might need to consider if you are 8000 feet above sea level or more, and loss of appetite and lethargy, if I remember correctly, are two signs of it. Best thing to do is to check with your medics and see what they say. Keep your head on a swivel, buddy. Good luck.
Oh, right my WOD:
used a 25# and had to work in some serious kipping and even jumping pull ups, but I do feel some good improvement over the 090621 WOD. Good times, good times.

Comment #53 - Posted by: comicus at July 11, 2009 6:21 AM

This workout again allready! I still have blisters from the last time we did it!

Comment #54 - Posted by: RyanCali at July 11, 2009 6:25 AM

Love this one!

As Rx’d

13:08 PR by 1:02
10 sets Pr by 10 sets (used dumbbell instead of belt so no getting off bar to take off weight)

Comment #55 - Posted by: Rich G 43/5'7"/183 at July 11, 2009 6:27 AM

6 rounds
hands started bleeding
15:31

Comment #56 - Posted by: Rosser at July 11, 2009 6:41 AM

m/42/162/6'

21:47

last time: 22:02

Comment #57 - Posted by: P&M at July 11, 2009 6:46 AM

5 sets

9:49 broken

Comment #58 - Posted by: Hale at July 11, 2009 6:48 AM

Is there anyway to know exactly what is the 5th event of the games before the end of the day?

Comment #59 - Posted by: P at July 11, 2009 6:49 AM

13:30 (PR)

Comment #60 - Posted by: Tyler scott at July 11, 2009 6:57 AM

3X CFWU (no pullups)
10 RDS for time: 21:12
1- 2 w/45#, 4 strict, 5 kip
2- 1 w/45#, 3 strict, 5 kip
3- 1 w/20#, 3 strict, 5 kip
4- 1 w/20#, 2 strict, 3 kip
5- 1 w/20#, 4 kip
6- moved to assist machine, 9 reps at level 19
7- 9 reps at 26
8- 9 reps at 33
9- 9 reps at 40
10- 9 reps at 47

finished the day with a 2.5 mile run, 25 minutes

Comment #61 - Posted by: Gene Griffith M/40/222/73 W8D6 at July 11, 2009 7:00 AM

Wow, this is hard, third week of CF.
3x25lbs,5,7
2x25lbs,4,7
2x20lbs,3,6
1x20lbs,3,5
1x20lbs,2,5
1x15lbs,2,5
1x10lbs,2,4
10 jumping pullups x 2
10 assisted pullups

21:20, so in other words, One set.

Comment #62 - Posted by: andy at July 11, 2009 7:04 AM

19:01 as rx'd (30 sets)

Comment #63 - Posted by: Thomas Baklayan at July 11, 2009 7:15 AM

one of many workouts i am still building up towards:

9 rounds:
5 strict pull-ups
5 kipping pull-ups

followed by:
60 kipping pullups

28:00 total time

Comment #64 - Posted by: jeglit (m/37/6'4"/220) at July 11, 2009 7:16 AM

So glad I am at the Games and don't have to do this workout again. Too bad for the rest of you :-)~

Comment #65 - Posted by: freddy c._one world at July 11, 2009 7:17 AM

12.18 w/ 8 drops PR

Comment #66 - Posted by: Rosie in Atl at July 11, 2009 7:20 AM

m/46/176
rx'd 15 rounds 24:40. Made it to the sixth round before coming of the bar. The last time 17 rounds 26:09.

Comment #67 - Posted by: Troy at July 11, 2009 7:28 AM

Same subs as last time: 1 deadhang, 3 strict in small band, 5 kipping pullups
21:25 (PR)

Comment #68 - Posted by: Carrie McG F/20/5'8"/141 at July 11, 2009 7:28 AM

M/24/1665

used weight pack of 45 lbs instead of holding between legs. all else as rx'd

31:18, approx 40 sets

Comment #69 - Posted by: carl castellano at July 11, 2009 7:36 AM

40 sets?? Am I not understanding this? So you did 480 pull ups total?

Comment #70 - Posted by: Ethan Clark at July 11, 2009 7:43 AM

So, my max on pullups right now is around 20 to failure (hey 6 weeks ago I was at 12) - adding weight doesn't really seem feasible. Should I just do 8 strict and then 7 kipping?

Comment #71 - Posted by: matt at July 11, 2009 7:47 AM

ethan, #69

10 rounds are prescribed. 1 round equals 3,5,7 for a total of 15 reps.
Each time you come off the bar for a rest equals 1 set.
so if you do 3 come off the bar, rest, do 5 come off the bar, rest, do 7 come off the bar, rest. You have done 1 round in 3 sets.
Continue for 10 rounds in however many sets it takes you.
hope that helps.

Comment #72 - Posted by: matt gibson at July 11, 2009 8:05 AM

I tip my hat to whoever can do ten rounds of this workout. I'm glad I got through it. Not the most efficient at it but I gave it my all! Can anyone say sore lats!

Comment #73 - Posted by: Jerry at July 11, 2009 8:14 AM

cfwu
WOD
sub max strict pu, followed by
kipping pu to total of 10

13 strict/ 87 kipping
13:10

Comment #74 - Posted by: hiflyer51 at July 11, 2009 8:23 AM

M/63/193 Five rounds for time (all broken)of:
3 Weighted Pull-ups, 20 pounds
5 Strict Pull-ups
7 Kipping Pull-up

13:03- Tore up hands AGAIN!

Comment #75 - Posted by: peejay2 at July 11, 2009 8:24 AM

I slept in so no time for the WOD yet but I posted a PR before running out the door! 30 kipping! Previous PR was 21- I'm stoked!

Comment #76 - Posted by: sky m/30/6'/180 at July 11, 2009 8:28 AM

M/40/6'0"/155

As Rx'd

24:50 in 46 sets

Rd sets
1 1
2 4
3 6
4-10 5 ea

~1:30 faster than last (only) time with 5 more sets. For some reason I seem to always miss this one.

Comment #77 - Posted by: JPW at July 11, 2009 8:31 AM

As rx'd

21 rounds
23:57

I don't have a high enough pullup bar to do proper kipping form, so I used the branch of a holly tree. A lot wider and uneven, than normal bar.

last two rounds: just short of chin over bar with last rep of 45lb pullup.

Comment #78 - Posted by: BradH m\28\165\71" at July 11, 2009 8:33 AM


as rxed

28:54 pr 44 sets pr

Comment #79 - Posted by: Kevin McClellan 47/M/195 at July 11, 2009 8:35 AM

correction to previous post. 26 rounds rather than 21.

Comment #80 - Posted by: BradH m\28\165\71" at July 11, 2009 8:36 AM

23:52, 30 sets

first time finishing this wod

Comment #81 - Posted by: jason_mackensie (30 5'11" 185) at July 11, 2009 8:39 AM

m/26/210/70"

in the spirit of the games im going to do a
CROSSFIT AFFILIATE GAMES 09 inspired WOD

for time

1. 2000m hill run (1000m downhill, 1000m up)
2. pullups x 30
3. row 300m or sdhp 45pd x 30 reps
4. box jumps(24in) x 30 reps
5. kb swings (24kg) x 30 reps
6. Dumb push press 40pd x 30 reps
7. deadlift 225pd x 30 reps
8. pullups x 30 reps

this is gonna be fun...

Comment #82 - Posted by: andrewdoc at July 11, 2009 8:49 AM

17:33 pr by more than 3 minutes

Still too many sets to count.

Comment #83 - Posted by: mark - nola 41/148/5'8" at July 11, 2009 8:51 AM

"WoD"
1 Round as Rxd.

Do them in my garage on power rack, feet hit ground when kipping, knew that I would struggle to finish as Rxd.

Subbed: 3 pull-ups every 20 secs for 30 mins.
Total 270 reps

Comment #84 - Posted by: Tommy 38/6'/264 at July 11, 2009 8:54 AM

23:16 as Rxd.

Comment #85 - Posted by: Bcrime at July 11, 2009 8:56 AM

M/47/66"/135

Hands still torn up from "EVA"...then "Badger", then "Nate"...now this again???!!!! WHAAAAAA!!!!

Scaled; no weight other than ACU's and boots...first 6 sets straight through, last 4 partitioned into strict and kipped...arrrggggg....

What a WIMP I yam, I yam...

Kalsu FOBBITT

Comment #86 - Posted by: jpatrick at July 11, 2009 9:01 AM

16:18
40 sets

Comment #87 - Posted by: Charbs 23/190/m at July 11, 2009 9:12 AM

A good way to track your rounds...

Use a hand full of pennies and cup. If hands leave bar or feet touch ground, penny in cup.

Use another cup with nickles to track your sets.

Comment #88 - Posted by: BradH m\28\165\71" at July 11, 2009 9:20 AM

regarding the picture, does anyone know what it says on that black strip along the outside of the building? the only part i can see is "...within our dominance of other...truth divined through competition..." looks pretty motivating.

Comment #89 - Posted by: Timmy B - m/23/75"/215# at July 11, 2009 9:22 AM

M/32/166 6'1

rx

23 rds
29:10

Comment #90 - Posted by: Nathan Barnett Herrera at July 11, 2009 9:30 AM

scaled, something like 6 sets of 10x assisted at 135lb assist (200lb body weight).

about 20:00.

Comment #91 - Posted by: eburley at July 11, 2009 9:36 AM

M/35/5'7"/165

Subbed 25# db

Rd 1 - 1 set
Rd 2-8 2 sets each (weighted + strict then bf kip)
Rd 9-10 3 sets each (split each component into its own set)
Total = 21 sets
Time 55:00

I've been doing CF for a couple of weeks now. I have always played sports and considered myself to be in decent shape. But I have to say, the thought of doing 150 pull ups would have scared the $h1t out of me as recently as June. Crossfit is amazing and I'm hooked!!!

Comment #92 - Posted by: Rich P at July 11, 2009 9:40 AM

23:03, hands hate me

Comment #93 - Posted by: MIKE morgan at July 11, 2009 9:41 AM

M/18/150/70"

15:29
30 sets

Comment #94 - Posted by: JSFace at July 11, 2009 9:45 AM

103 in the shade down here in Cabo today so slowed it down. about 45 mins.

Comment #95 - Posted by: Chris J (m/38/172/5'11") at July 11, 2009 9:49 AM

That was ugly...can barely type...

1 complete set as Rx. Everything after set 1 was scaled and broken. went to 30# db for sets 2-3, then to 20# through set 10.

Form was terrible for weighted and strict pull ups. deffinitely did NOT get chin over the bar on everyone, but if I got 3/4 of the way up on an attempt I counted it. kips were much better than strict and weighted. technique is coming along rapidly...doing CFWU x 3 before every wod definitely helps when you're knocking out 30 p/u.

maintained ~3 min pace per set through ~set 8.

31:54

Comment #96 - Posted by: PunchyUSMC (m/33/5'7"/175) at July 11, 2009 9:51 AM

subbed 25 lb dumbell

20 sets on weighted and strict

15:41


gonna do the kipping on my pull up bar tonight. Still working on those.

Comment #97 - Posted by: Kenny- 37m/5'10/198 at July 11, 2009 9:54 AM

I was wondering if it was ok to kip with the 45lb weighted pullups. I have always done them strict but figured I could save sets and time by kipping.

Comment #98 - Posted by: Chad at July 11, 2009 10:04 AM

Time: 33:25
Sets: 0
Total Reps: 87
Reps/set: 13, 10, 9, 8, 8, 8, 8, 8, 8, 7
all weighted reps done,
after 1st set no strict pull-ups

Comment #99 - Posted by: Geoff M/52/5'11"/220 at July 11, 2009 10:06 AM

m/26/210/70"

in the spirit of the games im going to do a
CROSSFIT AFFILIATE GAMES 09 inspired WOD

for time

1. 2000m hill run (1000m downhill, 1000m up)
2. pullups x 30
3. row 300m or sdhp 45pd x 30 reps
4. box jumps(24in) x 30 reps
5. kb swings (24kg) x 30 reps
6. Dumb push press 40pd x 30 reps
7. deadlift 225pd x 30 reps
8. pullups x 30 reps

this is gonna be fun...
TIME: 23:32 yep that hurt...alot

Comment #100 - Posted by: andrewdoc at July 11, 2009 10:06 AM

As rx'd

14:52, 21 sets

last time 13:52, 22 sets

Comment #101 - Posted by: Flash m/30/145 at July 11, 2009 10:09 AM

Speal takes the run

Comment #102 - Posted by: Benny1 M/40/74"/220 at July 11, 2009 10:13 AM

Still coming back from a dislocated ankle. 23:18. Had to cheat on most of the pull-ups.

Comment #103 - Posted by: matthew at July 11, 2009 10:15 AM

As rx'd

39:20, 48 sets.
The last few sets of 45lb PU's were one at a time.

Comment #104 - Posted by: brent m/6'1/24/200 at July 11, 2009 10:22 AM

awesome video Tony!!

Comment #105 - Posted by: zach even - esh at July 11, 2009 10:24 AM

40 mins, 38 sets
8 strict, 7 kipping
Last two rounds assisted with 40# then 60# on PU machine

Comment #106 - Posted by: ryan 32/6'/182 at July 11, 2009 10:27 AM

This one crushed and humbled me...again. None of my sets were completed at once on the bar. I was able to get the weighted & strict done together.
#1 35#db 1/4/6
#2 25#db 2/2/5
#3 15#db 3/2/5
#4 15#db 3/3/5
#5 15#db 1/3/5
#6 15#db 3/1/3
#7 15#db 0/4/5
#8 15#db 2/2/2
#9 15#db 3/3/2
#10 15#db 3/2/2
85 total
30 minutes
Had to mix 5 sets with chin ups. As restitution, I then did 40 dips and ran 3 miles.

Comment #107 - Posted by: Dan Leary at July 11, 2009 10:36 AM

20# DB

36:05

1/2/3/3/3/3/4/4/4/7 = 34 total sets

Comment #108 - Posted by: Pete - Decatur, GA at July 11, 2009 10:38 AM

Officially finished my first week of crossfit...and I thought maybe pull ups would be my strong point along with chest...was I wrong!

#1 as rx'd using 25lb
#2 reps as rx'd using 25lb...dropped before finishing the kipping, but finished
#3 no weight, 8 strict (not pretty on the last couple) and 7 kipping.
#4 no weight, 8 strict (not pretty on the last couple) and 7 kipping.
#5-#10 standing kipping for all reps...trying to get the technique down
Time= 38:42

Comment #109 - Posted by: Mike Lawrence at July 11, 2009 10:47 AM

m/29/6'1/191

as rx'd

42:11 23 sets (PR big Time on the sets worst time though)

Last time pr'd time at 24:50 46 sets

Comment #110 - Posted by: matt b grand cayman at July 11, 2009 10:56 AM

Only made it to 6 rds

Had to sub 30lb KB

Comment #111 - Posted by: attom3 at July 11, 2009 10:59 AM

As rx'd

18:55 with 29 sets. PR on both!

Comment #112 - Posted by: Jon/M/27/5'9/160 at July 11, 2009 11:01 AM

m/28/5'8"/175

pullup mania as rx'd

21:13

now to take care of my hands......

Comment #113 - Posted by: ScottinIF at July 11, 2009 11:03 AM

Last time it took me over an hour, was happy to survive and barely finished - lost count of sets, but it was an awful lot.

Today was much improved, 44:08, still took about 3 sets/round, except I finished first round in one set. Going back to weighted after the kip is brutal on the grip.

Also, think I finally figured out the kip pullup, so that helped.

Comment #114 - Posted by: Mike at July 11, 2009 11:06 AM

15 sets x 10 pullups 20:30

Comment #115 - Posted by: yukonft at July 11, 2009 11:06 AM

Did the WOD 2 from the Affiliate Cup this morning at CrossFit Calgary.

3RM OHS
3 rounds max rep pullups.

My score: 149
90/105/115* on the OHS: *PR!
11/15*/9 on the pullups: *PR!

Comment #116 - Posted by: Kurt_eh m/34/5'10"/180# at July 11, 2009 11:08 AM

m/35/153

I went a different way since I retired this workout. I did 20 pieces of Angie
20rds of
5 pull ups
5 push ups
5 sit ups
5 squats
11:07

Comment #117 - Posted by: Shane Cross at July 11, 2009 11:15 AM

skipped this workout today- did a 10k race instead. My first 10k race ever. Finished in 50 minutes and ?? seconds.. (don't know actually how many seconds it was). Took 3rd place in my age group and 5th place overall for the women's division. Felt good running and enjoyed it! Back to crossfit tomorrow.

Comment #118 - Posted by: jill 31/122/5'4 at July 11, 2009 11:17 AM

Same scaling as last time-

10 rounds of:
1 10# weighted pullup
3 pullups (started strict, kipping by the end)
5 blue-band pullups

15:31

Last time was 20 minutes

Not counting sets yet :)

Comment #119 - Posted by: Benny1 M/40/74"/220 at July 11, 2009 11:18 AM

Roughly 22 mins
first 3 rnds 45# DB
next seven rounds 30# DB
3/5/7 as rx'd
m/25/64"/161

Comment #120 - Posted by: Brandon at July 11, 2009 11:19 AM

F/50/5'6"/135
15:15, with 3 dead hang, 5 kip, 7 jumping.

F/16/5'8"/135
15:29, with 3 20# assist, 5 30# assist, 7 jumping.
PR by 18 minutes!!

M/16/5'10"/145
22:41, with 15#.

M/50/5'11"/172
22:53, with 35#. 61 sets.
First time doing 35#. Did it in 23:40 with 25# on 6/21/09.

Comment #121 - Posted by: Kevin C. at July 11, 2009 11:20 AM

15:15
41 sets

setpriority next time, was in a hurry.

Comment #122 - Posted by: mrjling at July 11, 2009 11:34 AM

sub 15kg, first round unbroken, then 6 sets per round = 14min11 (prev 14min37)

Comment #123 - Posted by: Tamas at July 11, 2009 11:38 AM

sub 15kg, first round unbroken, then 6 sets per round = 14min11 (prev 14min37)

7 rounds only !

Comment #124 - Posted by: Tamas at July 11, 2009 11:39 AM

Two times ago: 40 minutes, too many sets to count, 35 lb. DB
Last time: 40 minutes, too many sets to count, 45 lb. DB first set, 40 lb. DB second and third sets, 35 lb. DB fourth - tenth sets.
This time: 37.5 minutes, too many sets to count, 45 lb. DB first set, 40 lb. DB second and third sets, 35 lb. DB fourth - tenth sets.
It should also be noted that each time I do this WOD, I do "make-up" reps if my chin doesn't go over the bar or if I kip a strict pullup. I do use kipping for the weighted pullups, though

Comment #125 - Posted by: Stephen M/26/5'9"/139 at July 11, 2009 11:49 AM

ROM's

WOD
:19::40

CF Endurance WOD (:01 Ladder)
6.5 mi

Lost about :02 during the CF WOD talking to guy I went through Selection with. Still a better time then last time.

Opted to bike the CFE WOD instead of Row like last time. Legs are crushed from the last week of WODs.

Get some, Go again!

Comment #126 - Posted by: DJ at July 11, 2009 11:54 AM

27:25 using 25lbs. 3 rounds unbroken.

Comment #127 - Posted by: Eric in SD at July 11, 2009 12:00 PM

#41
I would say get as much calories into you as you see fit. Your body will tell you when it is not getting the fuel it needs. If you can,get some iron rich foods(if avalablie) or some iron supplements might help too, altitude causes an increase in your red cell count and blood plasma volume.
I don't envy you, mid-July in afghanistan...I bet it smells 'wonderful' right now

Todays WOD:
26:00 in 40 sets

Comment #128 - Posted by: jonC at July 11, 2009 12:01 PM

8 Kipping Pull ups
7 Jumping Pull ups

15:36
combined the 3's and 5's because i cant do weighted pullups and still trying to develop solid pull up strength

Comment #129 - Posted by: Josh S. at July 11, 2009 12:10 PM

And 10 rounds completed. forgot to mention this on my first comment (#128)

Comment #130 - Posted by: Josh S. at July 11, 2009 12:13 PM

Scaled to:

10 rounds:
2 pullups @ 25 lbs,
3 strict pullups,
5 kipping pullups.

Too many sets to count. 29:00, 2:00 slower than last time. I used a swinging bar this time, which seemed to make it more difficult. It absorbs most of the energy from kipping.

Comment #131 - Posted by: Latham Fell M/28 at July 11, 2009 12:15 PM

about 21 mins. with 32.5 lbs. on a dumbell which probably works out ot about 35 lbs. Once again too many sets to count.

Comment #132 - Posted by: jef at July 11, 2009 12:16 PM

22:13
2,2,3,3,4,4,5,5,3,4sets respectively

Comment #133 - Posted by: Allie 38/175/M at July 11, 2009 12:17 PM

22:50

Not one unbroken set. I used a 25lbs kettlebell for the first two sets, then switched to a 18lbs dive belt.

This is such a bad-ass workout, last time I did it I powered through the dead hangs-kipping, the result was a muscle soreness in my biceps I haven't felt in awhile.

Comment #134 - Posted by: petey at July 11, 2009 12:20 PM

Cindy
As many rounds as possible in 20:00 of:

Pull-up (kipping) x 5 Reps
Push-up (honest) x 10 Reps
Air Squat (honest) x 15 Reps

Score: 11 rounds + 2 reps
Comments: PR

Ripped my hand pretty good on the last set of pullups. My kip is getting much better.

Comment #135 - Posted by: bryar25/70"/200 at July 11, 2009 12:20 PM

Rx’d, 23:56, 22 sets.

Comment #136 - Posted by: Josh at July 11, 2009 12:28 PM

As rx'd 27:46

Comment #137 - Posted by: Flosi at July 11, 2009 12:32 PM

F/45/5'2"/130

Skipped this one today as well.

Went for a 60 min cycle immediately followed by 30 min run.

Comment #138 - Posted by: Nicky at July 11, 2009 12:34 PM

38/m/5'11/163

Ten rounds for time of:
3 Strict Pull-ups
5 Kipping Pull-up
7 Jumping Pull-ups
15:33 and 21 sets (a set defined as a stoppage)
I cut my time by 4 minutes but added 3 stoppages.

Comment #139 - Posted by: epicurious at July 11, 2009 12:44 PM

F/32/5'7"/175

I ripped my both hands on Thursday and by set 5 I had a new rip in my left palm. My hands are divorcing me, the love is gone.

Banded Strict
Banded Kipping
Jumping PU
25:36
52 Sets

Comment #140 - Posted by: Deidra at July 11, 2009 12:46 PM

When will there be a chest exercise?

Comment #141 - Posted by: Chris at July 11, 2009 12:56 PM

wod as rx'd
23/230
just did this for time this time
28:18

Comment #142 - Posted by: Sam L at July 11, 2009 1:04 PM

Scaled> #25
30 sets
32:50

Comment #143 - Posted by: GU997 at July 11, 2009 1:04 PM

37/195/6'

2 w/12# ball held btw feet
3 strict
4 kipping

6 rounds

8:54

worked on improving kipping pullups until forearms gave out

the Games are crazy! wish I could be watching

Comment #144 - Posted by: jsr at July 11, 2009 1:05 PM

34yom / 208lbs

Modified Puppy/Pack, 5 rounds for time:
2 weighted pull ups (35#)
5 strict pull ups
7 kipping pull ups

11:48

My hands take a beating when I do kipping pull ups, but I'm beginning to really get the hang of the motion.

Comment #145 - Posted by: Bphantom at July 11, 2009 1:17 PM

M/52/200/5"11"
Once again...

PUCF. Pull up Cluster F#@$**&^%.

I couldn't count the sets, combos, and reps if I wanted too...hats off to all of you that have that kind of discipline and focus and even more so to those that can even approach RX. I think I look like a big ass bobble head shaking at the end of a pull bar. All I can say is I got all the reps in 30 minutes some with weight, some strict some kipping, some with bands over my shoulders and some with bands under my ass. So humbled, I went and did 5x5s body weight bench mixed in with some extra strict PUs, to console myself.

Comment #146 - Posted by: MikeF at July 11, 2009 1:17 PM

Is the games site down?

Comment #147 - Posted by: Ben at July 11, 2009 1:19 PM

WOD as prescribed: 15:59

Comment #148 - Posted by: M@ at July 11, 2009 1:20 PM

Had to change this a lot due to bad pullup bars and new grip, which has definitely shown me a weakness. Did first 3 rounds as rx'd, then dropped to 35 for 4th round, then had to bag it and did 50 kip pullups. All done with pronated grip.

Comment #149 - Posted by: ScottMacArthur at July 11, 2009 1:41 PM

weighted w. 45# for 3 rounds, 35# for 1 round, and 25# for the rest. Everything else as rx'd.

21:47 55 sets

Comment #150 - Posted by: Matt at July 11, 2009 1:50 PM

Half/ rest week: 5 rounds as rx'd

12:42

Went ahead and tried the first two rounds straight through, 1 set apiece. Pacing is defenitely the way for me to get through this one quickly. Last time I got all ten rounds in 24:41 this time was only half and longer. The only difference was my pacing.
Pacing last time:
20 sec each weighted
45 sec each set of Strict then kipping.
Next time less rest for the Strict and kipping.

Go games, I wish I could be there and watch it all live, it's a pain following it 9 hours ahead here in the Netherlands. However, we did have a group screening of every second counts with some of the people from my group class. We're building a CrossFit community here in Driebergen one person at a time!

Comment #151 - Posted by: Nolan at July 11, 2009 1:53 PM

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

Subbed 30lb weighted pull ups
Time: 18:58
Sets: Too many to count
Foam roll after
Compared to 090621: 19:55

Comment #152 - Posted by: Sesoku at July 11, 2009 1:58 PM

didn't keep time but my hands were shredded by the 8th round. so much that it was one rep at a time to finish. probably around 30 minutes or so. needed a weight belt or something other than the dumbbell b/c that wrecked my ankles. did everything as rx'd but spent most of the time dealing with pains other than the actual pullups. 150 pullups ain't bad though. i say trash this workout.

Comment #153 - Posted by: Eric m/24/6'3"/212 at July 11, 2009 2:00 PM

as rx'd. about 30 minutes. hands and ankles are wrecked. trash the workout....

Comment #154 - Posted by: Eric m/24/6'3"/212 at July 11, 2009 2:02 PM

32:23

1: 2,35#
2: 4,35#
3: 4,20#
4: 4,20#
5: 4,20#
6: 4,20#
7: 4,20#
8: 5,20# (hand slipped off with 1 rep to go)
9: 4,20#
10: 5,20#

Total sets: 40

Lots of people whining about this WOD, suck it up or do a different wod, nobody cares.

Comment #155 - Posted by: Ronnieboy at July 11, 2009 2:08 PM

5 rounds
3 x 35# weighted pullups
5 x strict pu
7 x kipping pu

7:02 with 14 drops
Last time was 10:17 with 11 drops

Comment #156 - Posted by: Mike D. m/27/154/5'8" at July 11, 2009 2:09 PM

m/29/5'11/170

thinking about all you games competitors, wish I were there to cheer you all on in person.

rx 17:32

Comment #157 - Posted by: Ian Mosher CFATL (aka Skittles) at July 11, 2009 2:11 PM

oops missing sets: 33 sets

Comment #158 - Posted by: Ian Mosher CFATL (aka Skittles) at July 11, 2009 2:12 PM

F / 38 /64"
16:10

I haven't met Pukey yet, but ripped my first callus today on the pullups! woot!

Comment #159 - Posted by: Heather at July 11, 2009 2:20 PM

M/35/175

34:08 as rx'ed
After the second round had to do the weighted reps as singles but was able to do the others in 1 and 1.

Comment #160 - Posted by: mc at July 11, 2009 2:20 PM

support potomac crossfit twitter
http://twitter.com/potomaccrossfit

doing a kick arse job at games updates!

Comment #161 - Posted by: kam at July 11, 2009 2:30 PM

To whoever may know,

CAN YOU USE YOUR GIBILL FOR CROSSFIT LVL 1 AND 2 CERTS????

Sorry for the all caps, but I tried calling Crossfit in D.C. and only encountered a message system. Thank you

V/R,
Dave

Comment #162 - Posted by: Dave M at July 11, 2009 2:32 PM

m/20/5'9"/155
3 w/40#
5 strict
7 kipping
26:03 cannot stay on that bar. gonna keep trying

#144 mikeF- i still can't stay on the bar without my forearms completely dropping me to the floor.. it's a beast. maybe someday

Comment #163 - Posted by: b at July 11, 2009 2:41 PM

I second #158 - the Potomac Crossfit twitter feed is far outstripping the official reporting. They're posting a constant stream of pictures and news.

Comment #164 - Posted by: Latham Fell M/28 at July 11, 2009 2:45 PM

M/20/5'9/180

First 4 Rounds as Rx'd
Last 6 Rounds: 3 Strict pull ups
5 Assisted pull ups
7 Kipping pull ups
Too many sets to count
20:39

Comment #165 - Posted by: Jake N at July 11, 2009 2:53 PM

25min last time, 23min this time

Comment #166 - Posted by: M/32/5'10"/165 at July 11, 2009 2:55 PM

did 150 pullups for time.

8:36

man i love crossfit! but i hate todays WOD!

Comment #167 - Posted by: vernon "armyflightmedic" at July 11, 2009 2:58 PM

~45', 20 lb dumbbell, as rx'd otherwise.
10 sets, 10 rounds
Garage, AM

Comment #168 - Posted by: Ajax at July 11, 2009 3:15 PM

Ridiculous!! Good goal to work towards just to complete!

Had to scale.

2 Weighted at 20lbs
3 Strict
5 Kips

10 Rounds in 22 minutes

Comment #169 - Posted by: gregorioz at July 11, 2009 3:16 PM

Disastrous epic fail WOD
First two sets @ 40lbs. dumbell
3rd set jettisoned the weight after two weighted pu's
4th set same, but couldn't finish kipping pu's
5th set Dropped to 25lbs. dumbbell, still couldn't finish
Stopped after 6th set

Comment #170 - Posted by: Minh (25/145 lbs/5'7"/M) at July 11, 2009 3:19 PM

21:26
did not record breaks; sub: L pull-up

Comment #171 - Posted by: logan at July 11, 2009 3:26 PM

M/148/43

as recommended 7:46 done

Comment #172 - Posted by: mitch at July 11, 2009 3:26 PM

5 rounds
50lb dbell
10:02

Comment #173 - Posted by: Troy at July 11, 2009 3:32 PM

This time:
5 rounds for time of:
3 Weight Pull-Ups, 30# first 3 rounds, 10# last 2 rounds
5 Strict Pull-Ups
7 Kipping Pull-Ups

11:16
24 sets - not sure if that's better or worse because of being able to do 2 more rounds with 30# or not.

last time:
5 rounds for time of:
3 Weight Pull-Ups, 30# first round, 10# rest
5 Strict Pull-Ups
7 Kipping Pull-Ups

10:19
16 sets

Comment #174 - Posted by: Jeff F 36/M/5'10"/177# at July 11, 2009 3:32 PM

17:41 11 sets, pr by 1:26 and 3 sets. First 2 rounds done in the same set.

Comment #175 - Posted by: Ian Wheelis at July 11, 2009 3:47 PM

38M/5'10"/169#

W/U: jog one mile; 17 ROM exercises; CFWU (GHDSU, SP 45-55-65#; minus dips & pull-ups) 3x10.

As Rx: 26:03 in 41 sets.

C/D: PNF of hamstrings; static stretching of quads; foam roll of quads.

Not a PR on the time nor the sets. Tried chin-ups on the weighted pull-ups. Strict and kipping pull-ups are both strict b/c of my pull-up apparatus. Tried to add a bit of a shoulder swing to the kipping to make it a little different.

Comment #176 - Posted by: rjf (Since 07-20-07. WOD no. 542) at July 11, 2009 3:54 PM

35 min.
25 sets (PR by actaully completeing it this time)

25lbs x3
5 chin-ups
7 kips

The DB kept slipping off my feet so I had to end up using a belt with a plate. All kips done without coming off except for the 2nd to last set. The last rep on the last few rounds of weighted PUs were pretty ugly, but not ugly enough to lower the weight.

I must have been moving in slow motion on my rests or something. :\ No ripped calluses, though! Yay.

Comment #177 - Posted by: Hoff at July 11, 2009 3:55 PM


18:16

30lb weight. Doing strictly jumping pull-ups / negatives after the first 2 rounds

Comment #178 - Posted by: ccat 25/M/5'10"/160 at July 11, 2009 4:00 PM

12:02 PR 31 sets

The last two times this WOD came up I only did 5 rds, but in honor of the games I did all 10 today. 45 lbs in a pack, and dropping off whenever I wanted, just like the classic Rob Miller video.

OUTRAGEOUS JOB Kelly Moore! What a phenomenal accomplishment!

Missed the games today, but I can't wait to go back tomorrow. Yesterday was the most amazing display I've ever seen in real life. Even got a hug from COACH!

Comment #179 - Posted by: mas 52/M/150 at July 11, 2009 4:02 PM

m/44/175

rds 1-6 45lbs
rds 7-10 35lbs

time 22:18

have no idea the number of drops.

Comment #180 - Posted by: Stu at July 11, 2009 4:09 PM

#176 mas. Awesome work!
This WOD is in my top 3 for "hate it" WOD's and I usually triple your time at half the weight.

Will do it later today...maybe. Got a 40 minute cycle time trial done - about 23 K.
Vive le Tour!

Comment #181 - Posted by: jon h M/47/145 at July 11, 2009 4:09 PM

Banner on building says:
our workouts are competitve events. The strength and value of crossfit lies entirely within out dominance of other athletes. This is a truth divined through competition not debate.

Comment #182 - Posted by: Steffie at July 11, 2009 4:12 PM

25/m/5'11"/177
Event 1- 37:08(definitely no terrain like Aromas)
Event 2- 395
Event 3- 52.19s(backpacks with dumbells in them)
Event 4- 3:30 (sub SDHP)
Event 5- waiting????

Comment #183 - Posted by: justaman - liberty sc at July 11, 2009 4:13 PM

first time doing Pullup WOD.

Pullups: by far my weakest event...modified as such
-5 strict pullups (not bad for me)
Then
-alternating 10 jumping pullups (mule kick style, kicking myself in the butt on each rep) with a negative descent.
and
-10 with the bar set at chest level feet on the ground, legs straight, bending at the hips (to exclude the weight of my legs from the effort.
-wrapped up with 5 more strict pullups, these were difficult and sloppy.

so...
I got to 110 in ten sets 30 minutes and change. rest time limited to changing the bar about 30 secs per rest.

I feel great


Comment #184 - Posted by: jdunderdale at July 11, 2009 4:16 PM

Scaled a bit to my ability

5 rounds for time
3 dead hang
5 assisted with 50lb band
7 kipping

Had to come off the bars as I had to setup 3 different stations at the park.

Seems my grip is my downfall at this point. I did a 200m run before and after to get some cardio kick. This one didn't really hit me that hard because I'm just strong enough yet.

Comment #185 - Posted by: mikednj m/28/5'11''/208 at July 11, 2009 4:23 PM

4th WOD ever...first all pull-ups, my saddest, worst event.

So, as strict pull-ups are pretty much out of the question right now (as all of them would be with the added weight of my hopefully shrinking gut, @40-45# :( ), and since I don't yet have the physics of the kip worked out, I opted for a crap-load of jump-pullups with negative descents.

Started on a set of parallel bars (for hand walking) about 8 feet off the ground, so all my early sets involved jumps coming purely from my calves, which started burning pretty quick. 5 sets with rest time (more for my legs), followed by a brisk walk to go find a real pull-up bar.

5 more sets, better timed, but now with hands of fire. All told, 150 jump-pullups in 10 sets, start to finish (including the walk):

37 minutes.

Not great, but as I get better at pull-ups, and lose some of this extra weight, I foresee that time plummeting. For now, I am all over sore, with the legs fading to reveal how much my back and arms are burning. Sweet! :D

Comment #186 - Posted by: dk at July 11, 2009 4:24 PM

Hey everybody. Haven't been on in a couple of weeks. The move up to Fort Smith went smoothly, but I got strep throat the second week I was here. Still trying to make a full recovery.

The gyms up here suck, it's really depressing. Due to the lack of a decent facility, I haven't done a main site WOD in about two weeks. I'm gonna have to save my money and buy my own barbell and bumpers, I guess.

Strep throat really took it out of me, but I've done some home-made mini wods the last two days. It's frustrating to be so weak after only being sick for a week. This is what I did today:

3 rounds:

3 muscle-ups
6 one leg squats(alternate legs)

I'm gonna make an effort to post regularly, it's just kinda frustrating cause I can't do most of the wods. Anyway hope everyone is doing great. Later, CF Nation.

Comment #187 - Posted by: john20_arkansas at July 11, 2009 4:29 PM

DK,

you and I sound like we're in the same boat...I'll look to see you post in the future, you'll motivate me.

Comment #188 - Posted by: jdunderdale at July 11, 2009 4:33 PM

as rx'd 14:27 absolutely love this WOD!

Good luck to all the games competitors.

Comment #189 - Posted by: Bryan Miller_P-town, OR at July 11, 2009 4:34 PM

oops in 24 sets

Comment #190 - Posted by: Bryan Miller_P-town, OR at July 11, 2009 4:35 PM

f/26/120/5'3
10 rounds
45:27
3 weighted pullups with 5lbs
5 chin ups
7 kipping pullups

Comment #191 - Posted by: andrea at July 11, 2009 4:37 PM

Very Humbling - Very Sour From 2 Days Ago:
1st Set 30lb Weight
Completed 6 sets Total (last five no 30lb weight, subed strict pullups)
- Total wo: 30 minutes (Ripped up hands)
Drill weekend - new soldiers came by pull up bars, looked at workout and asked if they will ever have to do workouts like that in their Army career. My answer: "No -- only the elite."

Ran 30 minutes with PVT Meyers.

m/30/6'7/220

Comment #192 - Posted by: BigD at July 11, 2009 4:54 PM

#179 - Steffie
thanks, i was beginning to wonder if i would see a response.

Comment #193 - Posted by: Timmy B - m/23/75"/215# at July 11, 2009 4:54 PM

as Rx'd
28:37
in 27 sets
(slower but fewer sets than last time)

Comment #194 - Posted by: Jette 39/M/5'11"/175 at July 11, 2009 4:57 PM

5 rounds 30# 12 sets 11:00

Comment #195 - Posted by: ccraft at July 11, 2009 5:17 PM

as rx´d
with 20 lb vest (but 25 lb disc)

19:50 in 15 sets

Comment #196 - Posted by: Alexis M/23/5´4"/129 at July 11, 2009 5:18 PM

M/24/185/5'11"

1st and 2nd Round as R'xd
3rd-6th Round 30lb dumbell and 10 PU's
7th-10th Round 20lb dumbell and 10 PU's

Comment #197 - Posted by: Stephen at July 11, 2009 5:19 PM

see above 21 min

Comment #198 - Posted by: Stephen at July 11, 2009 5:19 PM

subbed 100 pull ups for time

9.59

last time 9.28

my grip was shot because i just got the 1.5 captain of crush gripper and cant put it down.

Comment #199 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 11, 2009 5:38 PM

sub'd 45lbs for 25lbs
30:46

last time: 50 minutes

Comment #200 - Posted by: Peter_P at July 11, 2009 5:42 PM

Last time:
25:20.46 (52 sets)

Rd. Time (# of sets)
39.43 (1!) / 1:43.44 (5) / 2:18.36 (5) / 2:26.40 (5) / 2:44.91 (5) / 3:51.99 (7) / 3:06.72 (7) / 3:21.18 (7) / 2:35.58 (6) / 2:33.96 (7)

Total Time:
25:22.00 (55 sets)

Not sure why WODs have been suffering lately.

Comment #201 - Posted by: Smash (CrossFit Unbroken) at July 11, 2009 6:09 PM

25:45

37 rnds(Split:1.1.3.4.4.4.5.5.6.5)

20/m/157/5'8

Comment #202 - Posted by: Clack_Attack at July 11, 2009 6:10 PM

QUESTION: does anybody kip on the weighted pullups? Is that allowed?

Comment #203 - Posted by: Clack_Attack at July 11, 2009 6:13 PM

No bad hand rips! Just a little squirter on the right ring finger :-)

Comment #204 - Posted by: Smash (CrossFit Unbroken) at July 11, 2009 6:14 PM

No partner to put weight on and pull up bar not kipping frindly. Subbed 10 sets of pullups to failure followed by 2 asst pullups per set. Max unassisted was 6. CF birthdate: 090629

Comment #205 - Posted by: Greg Burke at July 11, 2009 6:24 PM

2nd (torturous)session

Arthur - 6:55
1 round rx'd - 3 sets
4 rounds puppy - 7 sets
w/ resistance band and partner

Ron - 6:03
5 rounds puppy - 5 sets
w/ resistance band and partner

Comment #206 - Posted by: Arthur at July 11, 2009 6:29 PM

AS RX'D:

12:46
4 drops/8 sets

PR by 1:35 & 1 drop/set

Comment #207 - Posted by: Brian "rhabdo" Soriano at July 11, 2009 6:32 PM

m/23/5'9"/162

As Rx'd

19:53
25 sets

NEW PR FOR BOTH SETS AND TIME!

Comment #208 - Posted by: s.cooper at July 11, 2009 6:34 PM

1-1
1-1
1-2
1-2
1-2
1-2
1-3
1-2
1-2
1-3
19:40

as rx'd

pr's cf games helping motivate,l and numbers look good without the cream of the crop posting cuz they're all at the games.

Comment #209 - Posted by: MTVET at July 11, 2009 6:46 PM

14:29 modified
30 35lb weighted p/u's
50 dead hang p/u's
70 kipping p/u's

Comment #210 - Posted by: rjg26 M/27/6'/172lb at July 11, 2009 6:48 PM

25:43 in 15 rounds.
Scaled to 20#
Slower by almost 3 minutes, but 2 fewer rounds.

Comment #211 - Posted by: John m/40/163/68" at July 11, 2009 6:49 PM

Weighted @ 20lb | Strict | kipping
3 5 7
2 4 6
1 3 5
1 3 5
1 3 5
1 3 5
1 3 5
1 3 5

For weighted pull-ups place a 20 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

15:58, 14 sets

Comment #212 - Posted by: avitevet at July 11, 2009 6:50 PM

~~~~Vacation~~~~

Comment #213 - Posted by: ~VERVE~ at July 11, 2009 7:04 PM

19:50 in 31 sets w/ a 45lbs vest, not db.

PR as rx'd: 21:49 w/ 28 sets

Comment #214 - Posted by: IronMike m/26/5'10"/165 at July 11, 2009 7:13 PM

subbed games wods....not the best idea I've ever had:
1st event 7k...Hilly foothills SC road course, nothing compared to the ranch
34:04

2nd event
425

3rd event
2 bookbags with 1 35lb DB in each straight uphill
170meters
.54

4th event
subbed SDHP for rows
drove 4ft rebar
2:57

5th event(completed at 9:30 PM)
22:15

Just wanted to say I did it. Can't wait till tomorrow

Comment #215 - Posted by: Jonblaze at July 11, 2009 7:15 PM

24/m/5'7/161#

Almost as rx'd

Used a big heavy rock in place of 45# dumbbell; gym won't let us check them out to take to the pull-up bars. Estimated the rock to be about 30# or so, but it's hard to say.

20:12

Not sure on number of sets. Did all of the weighted pull-ups in singles after the first 2 rounds; all kipping unbroken; deadhangs broken into singles after rd 5.

Comment #216 - Posted by: xpi at July 11, 2009 7:26 PM

150 pullups
9:58

Comment #217 - Posted by: abnmarty at July 11, 2009 7:34 PM

1 month & 1 day into CrossFit
Subbed the X-Fit Games Workouts

WO1
Ran 7K- 42:42 (hilly terrain)
WO2
Deadlift (30 sec. in between, add 10 lbs)- 175 lbs
WO3
Sprint w/ 35 lbs uo PHS hill- 1 min 27 sec.
WO4
50 Sumo D-lft high pull w/ 10 lb
75 ax swings
50 Sumo D-Lift high pull- 6:21

Didn't get in last workout (mommy time)

Comment #218 - Posted by: wilsontt at July 11, 2009 7:35 PM

25/m/5'11"/177
finally got to finish Event 5- 23:24
recap
Event 1- 37:08(not same terrain as ranch)
Event 2- 395
Event 3- 52.19s(two bookbags with dumbellsbin them)
Event 4- 3:30 (sub SDHP)

Comment #219 - Posted by: justaman - liberty sc at July 11, 2009 7:47 PM

M/23/185/5'10

Warmed up doing a variation of the games sledgehammer workout.

35 SDHP @ 45#
50 Hammer swings @ concrete mound looking to be removed from my yard(25 on each arm)
35 SDHP @ 45#

Subbed a 1.5 pood kettlebell tied to a karate belt. Had some technical difficulties with the belt that slowed down my time quite a bit during the beginning rounds and round 8.

Time was 43:52 and I completed the workout in 37 sets.

Comment #220 - Posted by: ryan u. at July 11, 2009 7:58 PM

Used 10kg

28 sets

21:30

Comment #221 - Posted by: Kenno at July 11, 2009 8:04 PM

M/33/5'9"/162

CFWU X 2
10 rounds:
3 weighted pullups (backpack with 25lbs. med ball)
5 strict pullups
Pullup bar not conducive to kipping so dead hang instead

20:23

Comment #222 - Posted by: Alan DeVious at July 11, 2009 8:44 PM

m/29/6'/165

3 weighted 35# plates in backback
5 strict
7 kipping

made it through nine rounds in approx 25min (didn't have stopwatch). didn't do round 10 to avoid major hand tear. lots of sets. still big improvement from last time. next time rx'd. got my first muscle up this weekend. good stuff.

Comment #223 - Posted by: liggy at July 11, 2009 8:59 PM

m/21/5'10"/168

As Rx'd
16:20
20 sets

Comment #224 - Posted by: Tom at July 11, 2009 9:03 PM

Both used 25# DB:

Matt (m/25/174) - 36 sets in 27:33

Shannon (f/26/155) - 46 sets in 23:36

Comment #225 - Posted by: Shannon H. at July 11, 2009 9:46 PM

SUB bdi (tendonitis)

12:12
previous 20:26
pr 20:20

M/39/150

Comment #226 - Posted by: Ticotexas at July 11, 2009 10:03 PM

24 rounds in 33 minutes with a 20# dumbell

some of the 20# pull-ups and some of the strict pull-ups I didn't quite get all the way

19/m/163/5'11"

Comment #227 - Posted by: Logan S at July 11, 2009 10:04 PM

Sub'd rounds of 5 DH and 7 KPUs. Even so, had to stop after six rounds (14:33 and 16 sets) as my hands were falling apart.

Comment #228 - Posted by: John Elstad at July 11, 2009 10:27 PM

M/24/160#/5'7"

As Rx'd

3 rounds unbroken

10 rounds in 21 sets: 21:32

PR by one round and 2:37

Comment #229 - Posted by: Ransom at July 11, 2009 11:14 PM

Scaled to 40lb, otherwise as RX'd. Performed weighted PUs on "stretching rack," others on regular PU bar. Did not count sets. 18:05.

Comment #230 - Posted by: R.Lee_Seattle at July 11, 2009 11:24 PM

I'm shamed by this WOD...

2 sets as Rx'd
3 more with breaks between the different types of pull-up.
1 more with breaks between individual pull-ups...
(pathetic, I know)
Followed by 3 sets of practice kipping pull-ups, since I'm horrible at them.

I stopped timing after set 5. I really hope I do better next time around.

Comment #231 - Posted by: Archer6479 at July 12, 2009 2:12 AM

m/27/216

43:23
I'm pissed about the time, and my hands hurt like hell.
I feel as though I should be doing sub 30min not sure what my problem is.

Good job everyone

Comment #232 - Posted by: Bryan H at July 12, 2009 2:13 AM

10 rds
No time kept, shared bar
Rd1 - 40lb db
Rd2 - 30lb bd
Rd3-10 body weight

Comment #233 - Posted by: Gonzo at July 12, 2009 2:16 AM

This was not pleasant at all. I just completed this beast 5hrs later what the f. I need to get better at these damn pullups. I find this to be one of the harder exercises to push myself on. Whatever I guess it will come in time. But next time I'm limiting myself to one hour.
10rounds

3x20lbs
5 strict
7 kipping
49 sets

Comment #234 - Posted by: thelax at July 12, 2009 2:31 AM

Did this one with a hang over. That was stupid.

35:14 and 32 sets. Worse than last time.

35lb DB for first 6 sets, 20lb DB for last 4.

Comment #235 - Posted by: PatS at July 12, 2009 6:12 AM

25:57

66 sets

scaled weight to 15 lb.

This is my first attempt at completing all of the weighted and strict reps without substituting kipping. From round five onward I broke a lot of rounds into singles (except for the kipping portion).

Comment #236 - Posted by: MJ_SDG M/33/70/170 at July 12, 2009 6:41 AM

Dave M Post 162:

Please send your message to seminars@crossfit.com

Thank you!

Kelly

Comment #237 - Posted by: Kelly Moore 46/F/5'/114# at July 12, 2009 6:51 AM

5 rounds

7-10-8-7-7

Comment #238 - Posted by: Deano at July 12, 2009 7:12 AM

30 yom, 185 lbs


11:56 16 rounds (pr)

one round less and one minute less than last time

Comment #239 - Posted by: Jeff Weltmer at July 12, 2009 7:27 AM

m/31/160

did all on rings...absolute killer on rings.

26:21 (didn't keep track of sets)

the last few rounds of weighted were crap...ROM died out.

Comment #240 - Posted by: rowcoach at July 12, 2009 7:43 AM

Scaled to 5 sets:

3 Weighted Pull-ups, 25 pounds
5 Assisted Toe Pull-ups
7 Assisted Jumping Pull-up

14:10

Followed up with GHD/Back Extension WOD.

Comment #241 - Posted by: JrJordan at July 12, 2009 8:05 AM

Did all 10 sets, took about 25 min. Hey! I'm a big guy!

When this workout came through a few weeks ago, I couldn't even do pullups. This time I got well into the 7th set before my partner had to put a hand on my middle back.

Looking forward to today's workout!

Comment #242 - Posted by: George at July 12, 2009 8:46 AM

5 rounds/ 30# db/ 15 sets
29:34

impressed with those who did as rx'd

Comment #243 - Posted by: eric at July 12, 2009 8:55 AM

3 mile run
22:32
then
4 rounds
10 Pulls
20 squats
then
50 Sits

Comment #244 - Posted by: dyagg at July 12, 2009 9:18 AM

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

27:04

last time 30+ at 15

Comment #245 - Posted by: Klorg 5'10 / 150 / 20 at July 12, 2009 9:24 AM

22:02 as rx'd

Could only get 3/4 - 1/2 ROM on weighted and strict pullups from about 4th round till completion.

Comment #246 - Posted by: Mulcahy at July 12, 2009 9:38 AM

15 sets
23:08
PR

Comment #247 - Posted by: magnus 23/5'8"/155 at July 12, 2009 9:58 AM

28 sets in 31+ minutes.

Comment #248 - Posted by: 42/185 at July 12, 2009 10:01 AM

M/28/211

33:45

had to switch to 40# db for last few.

Comment #249 - Posted by: CT at July 12, 2009 10:02 AM

m/40/6'0"/192

sub'd with 25#...broken sets after round 2

18:25

Comment #250 - Posted by: Jeff H at July 12, 2009 10:04 AM

m/24/6'3''/206

17:36.....

Comment #251 - Posted by: soulsurfer at July 12, 2009 10:05 AM

I did Nate today
subbed 3-1 pull ups and dips
11 rounds

Comment #252 - Posted by: Hughes/m/32/230/68" at July 12, 2009 10:07 AM

My hands are donezo!

did the first 2 rounds with 45lbs
drop to 35lbs
then finshed last 4 with 20lbs.

kinda bummed...

Comment #253 - Posted by: Matt F at July 12, 2009 10:45 AM

16:52

Comment #254 - Posted by: Jacinto Rodríguez Piedra at July 12, 2009 10:50 AM

m/26/210/70"

did yesterdays pullup wod as r'xd
time: 18:08 (PR), last time was 21:35!
sets: 24 (PR), last time was 29

Comment #255 - Posted by: andrewdoc at July 12, 2009 11:25 AM

2, 4, 6 w/ 25#
20:36
24 sets

Comment #256 - Posted by: cole gruber at July 12, 2009 11:26 AM

19:43

32 sets

Comment #257 - Posted by: dcyn at July 12, 2009 11:48 AM

40#
32 Sets
18:34

Comment #258 - Posted by: DT Caywood M/49/6'/190 at July 12, 2009 11:58 AM

didn't time but came off the bar 64 times
first 2 rounds with 45#
3 rounds with 35#
3 rounds with 25#
2 rounds with 15#
all weighted PU's were singles and all kipping PU's were butterfly. Next time I'll time it and try to do 3 rds of 45, 3 of 35, 3 of 25 and 1 of 15

Comment #259 - Posted by: tejanostylin at July 12, 2009 12:10 PM

34/M/6'00/183

24:16 49 Sets

(Used 53lb Kettlebell instead of 45lb dumbbell)

PR is 21:06 so this was a little slow.

Comment #260 - Posted by: Dan D. at July 12, 2009 12:39 PM

m/32/5'9"/169

Scaled!!!!!!!!!!!!!!!!!!!!!!!

did 30lb dumbbell for 39:35 and 21 sets.

Comment #261 - Posted by: elliott at July 12, 2009 12:49 PM

WOD - 29:20 / 29

Comment #262 - Posted by: Rebar [50y/m/10st12/70"] at July 12, 2009 1:01 PM

Hands still not healed enough,did CFF wod of ,on the minute,2 p/cln and jrk each min for 15 mins, at 60k,all jerks done as p/jrks,to practice them .will try this as soon as the holes heal up !

Comment #263 - Posted by: Pedro Barrera,Scotland at July 12, 2009 1:34 PM

M/40/6'/180
rds#
1 3 strict, 5 kipping, 7 jumping
2 same
3 3 strict, 2 kipping, 10 jumping
4-10 5 kipping, 10 jupming
37min

Comment #264 - Posted by: lclark at July 12, 2009 1:37 PM

didn't record sets and time but i got to the 7th set before failing on the weight pull up compared to last time where i got to the 5th.

Comment #265 - Posted by: Joe K M/22/6'0"/180 at July 12, 2009 1:49 PM

m/45/160#

rounds 1-2, 40#, then 30# rounds 3-10

30 sets

25:49

Comment #266 - Posted by: dcostolo at July 12, 2009 2:01 PM

46/m/70 kg
3xCFWU (mod.)
7 rounds with 11 kg db, all sets broken.
32:41
In March I did 5 rounds in 29:29

Comment #267 - Posted by: AndersI at July 12, 2009 2:05 PM

14:44, 17 sets, as rx'd. much faster than last time.

10min rest then HPSnatch WU's then CFFB WOD:
5rnds 115# HPSx6/ Burpee 20" Box Jump x6
8:38

later,
b
m/32/5'8-1/2"/170

Comment #268 - Posted by: brian p at July 12, 2009 2:10 PM

14:44, 17 sets, as rx'd. much faster than last time.

10min rest then HPSnatch WU's then CFFB WOD:
5rnds 115# HPSx6/ Burpee 20" Box Jump x6
8:38

later,
b
m/32/5'8-1/2"/170

Comment #269 - Posted by: brian p at July 12, 2009 2:13 PM

m 6' 188 34

54 pullups

2 months into crossfit. Most i've ever done in one workout by over 20. I'm confident that I will break the 100 barrier sooner than later.

I also rode a bike for 30 minutes.

Comment #270 - Posted by: Carter M at July 12, 2009 2:19 PM

D
@home (LR)
L PU
S PU
J PU

Completed numbers, didn't time

Comment #271 - Posted by: waderpro at July 12, 2009 2:41 PM

as rx'd
18:50 pr
15 sets pr

Comment #272 - Posted by: Robert W. at July 12, 2009 2:58 PM

32/m/160

subbed 25lbs db. 3:41 did 2 full rounds, and 3 weighted pull ups and 4 strict pull ups.

Comment #273 - Posted by: karim at July 12, 2009 4:11 PM

m/21/5'10/150

divided into 20 sets done in 27:09

pretty tough

Comment #274 - Posted by: iamstefano at July 12, 2009 4:15 PM

Nate: As rx'd in 17 sets in 16:48
Laura: As rx'd in 36 sets in 25:19

Both hands were torn apart. We still have scars from the last time we did this wod

Comment #275 - Posted by: Nate and Laura at July 12, 2009 4:20 PM

M/58/6-2/206

pullup maching assist 6, 9 and 12 (6 pounds per slot)

21:28

Comment #276 - Posted by: JBGP at July 12, 2009 5:10 PM

m/48/180

Incorporated some skills work into my warm up:
Selective Stretching, 2 rounds
BurgenerWU, 10 reps, 2 rounds
Double Unders, 25 reps, 2 rounds
Handstand Push Ups, Kipping, 5 reps, 4 rounds

I've been putting together 25 double unders pretty consistently for the past couple weeks. Still working on my handstand push ups, however - I have a tendency to come off the wall when I fatigue.

I've been emphasizing chest-to-bar pull ups lately, so I did the following pull up workout:

Pull Ups, Kipping, Chest-to-Bar, Weight Vest, 20 lb, 50 reps (15/7/5/5/4/4/4/4/2), 6:19
Pull Ups, Kipping, Chest-to-Bar, 25 reps (5/5/5/5/5), 2:45
Pull Ups, Kipping, 25 reps (5/5/5/4/4/2), 2:45
Total 11:50

Mama and the kids took the day off.

Comment #277 - Posted by: Spanky at July 12, 2009 5:40 PM

31/m/5'10"/210

Used 20lbs for the first five rounds and then 30lbs for the last five rounds.

50 sets, 41:08

Comment #278 - Posted by: D Craig at July 12, 2009 5:43 PM

39/m/190
as rx'd

17 sets pr
19:06 pr

Comment #279 - Posted by: JackM at July 12, 2009 7:08 PM

16:19

45, 40, 35, 30, 25, 20, 20, 20, 20, 20

Comment #280 - Posted by: thetimmy at July 12, 2009 7:31 PM

5 assisted, 10 reverse, for 10 minutes

Comment #281 - Posted by: Mad Hatter at July 12, 2009 8:46 PM

Scaled to 25#. 6 rounds in 18:04. Cooked.

Comment #282 - Posted by: Travis K. at July 12, 2009 8:50 PM

Substitued weighted pull ups for l-pull ups.

50 sets.

31:30

Great session. Hands are feeling it.

Comment #283 - Posted by: Benny A at July 12, 2009 10:03 PM

(done 7/12)
19:53...126/147
Scaled to 5 rds. w/ reps of 2/4/6 and used 20# dball. Took 15 sets. Need to tape my narrow pull-up bar...kept slipping off. Oh yeah, and losing 25lbs. wouldn't hurt either.

Comment #284 - Posted by: Mike Scott M/42/5'10"/210 at July 12, 2009 11:15 PM

Sprained my knee, wrasslin' with my kid! Damnit!

My WOD for today:
"Cindy"
5 Pullups
10 Pushups
15 Squats (SLOW cuz of the knee...)

24 rds in 20:00
M/40/5'8"/155

Comment #285 - Posted by: Jon at July 13, 2009 1:58 AM

as rx'd
11:31

Comment #286 - Posted by: chris r/20m/165 at July 13, 2009 2:57 AM

M/24/192/5'9"

3 WT. PU
5 Strict
7 Kips

I suck at this WOD...I look at some of the post times as rx'd and I feel like a failure, but I did much better than last time.

TIME: 8 rnds 27ish, I didnt count sets
4 rnds as Rx'd
3 rnds 8 strict 7 kips
1 rnd all kips

I need to figure out a better pacing cuz I seem to get burnt out real quik on the wt. PUs

DO WORK!!!

Comment #287 - Posted by: BlackCatX-Fit at July 13, 2009 3:53 AM

1/3/5 with a 25lbs weight.

10 rds, 10 sets.

Comment #288 - Posted by: christian at July 13, 2009 4:19 AM

completely misunderstood the workout. did only 5 rounds.
have to redo someday

Comment #289 - Posted by: tyomacho 26M 6' 200 at July 13, 2009 6:30 AM

chinchen - m/30/180/75"
31:50
10 rounds - 27 sets (sub'd 20#)

Gunnar - m/37/190/73"
24:55
10 rounds - 18 sets

Comment #290 - Posted by: gunnar at July 13, 2009 6:31 AM

21 min......

all rounds unbroken until set 8, last three sets broke up pullups into two sets....

beat last time by 10 min....REAL PUMPED

Comment #291 - Posted by: the polish rifle 25m/5'8/160 at July 13, 2009 6:51 AM

M/43/185/5'9"
40# dB, 16 Sets, 25 minutes

Comment #292 - Posted by: Alan at July 13, 2009 9:11 AM

I thiiink I beat my previous time significantly possible 1 round discrepancy... As Rx'd 18:58

Comment #293 - Posted by: Josiah 25/m/fl 195 lbs at July 13, 2009 10:10 AM

rx'd 46 sets 38:27

Comment #294 - Posted by: B-Mo 6', m,32,195 at July 13, 2009 11:59 AM

M/22/180 lbs 6'3

19:10

10 unbroken sets
8 strict, 7 kipping (didn't have any weights)

Not happy about time, better next time.

Comment #295 - Posted by: Adam at July 13, 2009 12:16 PM

M/31/6'3"/205

Scaled: First five rounds with 45lb DB, last five with 35lb DB, 27:50 - won't even count the rounds.

Previous: DNF, 20 minutes AMRAP - 6 rounds.

Comment #296 - Posted by: Ben S at July 13, 2009 12:25 PM

Did today as was traveling Sat/Sun:

Total time: 34:02
Total Sets: 17

10 rounds:
3 full sets as req'd though 25lbs dumbbell

Next 7 "Sets" (had to leave bar to move to assist machine so this was in 14 total sets)
6 strict, 6 assisted
6 strict, 6 assisted
5 strict, 5 assisted
5 strict, 5 assisted
3 strict, 7 assisted
3 strict, 10 jumping
3 strict, 10 jumping

Followed this with 7/12/2009 workout...

Comment #297 - Posted by: sarbuze at July 13, 2009 12:32 PM

First 3 rds used 45 DB, still can't keep my grip through the set.
Dropped down to 25 DB to finish the rds
37:58

only finished 1 or 2 rds without leaving the bar

Comment #298 - Posted by: DEREK: 24/5'8''/185lbs. at July 13, 2009 1:32 PM

m/178cm/89kg/33y

6x 5 strict, 7 kipping
1x 12 kipping

Comment #299 - Posted by: gepeto at July 13, 2009 1:40 PM

as rx'd
18 rounds 22:48 pr (19 rounds 24:33)
nice!

Comment #300 - Posted by: Matt Lucas at July 13, 2009 2:11 PM

Mod
(3x w/70 ast - 5x w/90 ast - hang for 10 sec.) less help = higher time/sets
0:57
1:20
1:42
2:11
2:20
2:10
2:06
2:33
2:16
2:29
2:20 (extra set- In Lala land thinking I was at Aromas and needed to gut it out)
Total: 20:07 min. and 30 Sets (PR) (141avg/154max)

Comment #301 - Posted by: Phoenix at July 13, 2009 2:21 PM

CFWUx3 (no PUs)
20:27 - 20 sets
Each round was 2 sets: Weighted pullups with backpack, drop to take of backpack, then 5 strict and 7 kipping to complete round.

Comment #302 - Posted by: Doug at July 13, 2009 3:03 PM

23:32
39 sets

Comment #303 - Posted by: Jesse Emers 24/m/191 at July 13, 2009 3:08 PM

DMohr

24:20

Comment #304 - Posted by: Blood, sweat, tears and beers at July 13, 2009 5:01 PM

1 X CFWU

as RX'd 21:00

Comment #305 - Posted by: Richard Rhett at July 13, 2009 5:31 PM

Rds 1-4 25#
Rds 5-8 20#
Rds 9-10 15#
30 sets
21:42

Comment #306 - Posted by: rawfit m/40/5'5/175 at July 13, 2009 5:50 PM

scaled to a 12kg dumbell (26lbs)

17:30 with 19 sets

almost 5 minutes better than last time and half the sets!!

Comment #307 - Posted by: Ian M/32/84kg/1.85m at July 13, 2009 6:21 PM

Can't do enough pullups

Worked on my unassisted pullups

5,4,3,3,3,2,2,2,2

lat pulldowns
137x8 2 rounds
150x6 2
167x4 2
180x2 2

2 miles 14:50 on trendmill

Comment #308 - Posted by: Ryan at July 13, 2009 6:22 PM

no weights so subbed 3 muscle-up progressions for 45#
19:36 - too many sets to count
one of my least favorite wods

Comment #309 - Posted by: cja at July 13, 2009 6:26 PM

First time repeating a WOD! How exciting.

I spent the weekend in the hospital and have been recovering from another illness, so I thought I'd do a lot worse this time... However:

17 rounds in 20:47! (scaled to 25# weighted pull ups)

Last time was 17 rounds in 23 minutes (35# first 6 rounds, 25# last 4)

I need more free weights for home.

Comment #310 - Posted by: blckorder at July 13, 2009 6:28 PM

I then did 2 sets of kipping pu's to failure for good measure. got 21 and 19...

Comment #311 - Posted by: Ian M/32/84kg/1.85m at July 13, 2009 6:31 PM

@thesweatbox

19:44
16rounds

first time doing this work correctly.

Comment #312 - Posted by: stinker [27/m/165#] at July 13, 2009 6:42 PM

20:41 - 12 sets of 1/3/5 (40lb. DB)

Comment #313 - Posted by: B. Rhaly at July 13, 2009 6:55 PM

16:30 16 sets

Comment #314 - Posted by: Neil 160/M/21 at July 13, 2009 7:22 PM

subbed 40 lbs db

Rounds: 10
Time: 33:30
Sets: 35

Comment #315 - Posted by: Troy/6'4"/200/St.Louis at July 13, 2009 7:30 PM

Sub'd 40 lbs db

Rounds: 10
Time: 33:30
Sets: 35

Comment #316 - Posted by: Troy/6'4"/200/St.Louis at July 13, 2009 7:31 PM

scaled to 16kg KB
subbed ring pull ups

time: ~37'something

took turns with my work out buddy.

Comment #317 - Posted by: ccfeldt at July 13, 2009 11:27 PM

(Scaled down to 12.5kg dumbbell)

35:40

(Did not count sets but it would have been lots!!!)

Comment #318 - Posted by: Richard 31yom/6'4/97kg at July 13, 2009 11:52 PM

scaled to 5 rounds and had to break up sets:

16:19 (pr by 12 secs and second WOD of day after max thruster 10 min earlier)

Comment #319 - Posted by: Aaron Alcock at July 14, 2009 12:07 AM

Scaled down to 22lbs.
broke down sets

51 mins (lousy, need to concentrate on pull ups progression)

Comment #320 - Posted by: Ronen Gottlib (36/165/5'9") at July 14, 2009 1:40 AM

Fran: 7:44

Comment #321 - Posted by: steele_man 25/6'3/220 at July 14, 2009 4:41 AM

scaled to 3 strict 5 kipping 7 jumping
10 rounds
23:31

Comment #322 - Posted by: rstrang at July 14, 2009 5:13 AM

Rx'd

28:55 in 15 rounds

Fewer rounds, but more time, recovering from pneumonia, having hard time with air intake & absorption.

Comment #323 - Posted by: amped 34/M/190/6' at July 14, 2009 7:02 AM

as rx'd

39:32

Comment #324 - Posted by: horica m/21/5'7"/162 at July 14, 2009 8:13 AM

18:00
Lots of sets (singles on 45lbs pullups)

Comment #325 - Posted by: Rory Mac at July 14, 2009 8:24 AM

39:17. 23 sets. 25lbs first 4 sets, then 20 on the rest. I could barely hold onto the bar by the end

Comment #326 - Posted by: Will C. M/21/155 at July 14, 2009 8:43 AM

as rx'd - 21:41 Haven't done that many pullups in a laawwng time.

Comment #327 - Posted by: PenJack at July 14, 2009 8:53 AM

1st 5 Rounds: 25lb 2-3 reps, 3-5 reps unassisted, 7 assist level 8-10; last 5 rounds just assisted level 10 x 7 reps. 21 mins

Comment #328 - Posted by: dsm19 M/30/6'0/215 at July 14, 2009 12:41 PM

My PR is 5 and 5 broken, I did butterfly pu

Comment #329 - Posted by: Mad Scientist at July 14, 2009 1:30 PM

m/27/205

16:02.7 - ~40# 3/4" chain around neck

Comment #330 - Posted by: B. Geisler at July 14, 2009 2:14 PM

as rx'd

20:02

28 sets

Comment #331 - Posted by: al deezy (32m-155) at July 14, 2009 3:32 PM

10th week of crossfit. i couldn't even attempt this the last time it came up.

Scaled: 20# x2/4 straight/6 kipping
sets: 1,1,2,3,2,3,5,4,5,5
time 18:56

my kip is not quite right and maybe not full ROM, but getting much better. thank you crossfit.

Comment #332 - Posted by: Dan 36m/5'8"/150 at July 14, 2009 3:34 PM

M/24/182

As Rx'd:
26:17
22 sets
Both PR's

Comment #333 - Posted by: Erik Fay at July 14, 2009 5:23 PM

M/24/182

As Rx'd:
26:17
22 sets
Both PR's

Comment #334 - Posted by: Erik Fay at July 14, 2009 5:31 PM

Last 5 rounds used 35#

24:50
27 sets

Comment #335 - Posted by: pbraun at July 15, 2009 5:33 AM

Last 5 rounds used 35#

24:50
27 sets

Comment #336 - Posted by: pbraun at July 15, 2009 5:33 AM

I did two chins!! and three dips!! :-D

Comment #337 - Posted by: Anne at July 15, 2009 5:51 AM

M/39/5'6"/187

Last time...
Scaled to 25#
25 rounds
39:00

This time...
First 5 rnds - 30#
Last 5 rnds - 25#
26 rounds
34:29

Banner day!

Comment #338 - Posted by: Mike C. at July 15, 2009 11:48 AM

M/49/190

As Rx'd

16:02 37 sets

Comment #339 - Posted by: dbarrick at July 15, 2009 11:49 AM

1-8 complete
9 weighted and 6 kipping
10 15 kipping
Time: 25:20


Comment #340 - Posted by: EVAN at July 15, 2009 1:30 PM

can only do reps as; weighted 1 rep 42.5,35,30,25,10 all X2
off bar then strict X5 always broken up
off bar kip X7 all broken up
34.02

Comment #341 - Posted by: footdoc at July 15, 2009 1:50 PM

1st round 35# and unbroken!
downhill from there
2nd round 35# broken weighted
3rd round 25# broken weighted and strict
4th round skipped the weighted
5th round 25# broken weighted and strict
6th - 10th rounds skipped the weighted and broken strict
Time: 28:14

Comment #342 - Posted by: dingrr 50/m/175 at July 15, 2009 5:04 PM

m/23/165

I have a fine record of all these PU-centric workouts with all the holes at various stage of convalescence.

Scaled from 45 to 35 and finally 25#

9 rounds in 20 minutes

To many sets to count...

Comment #343 - Posted by: alex scot at July 15, 2009 5:30 PM

6'2'/190/31

scaled weighted PU to 35lb
29:16

Comment #344 - Posted by: Emmett at July 15, 2009 6:11 PM

16:30 for five rounds. Used 35lbs for pull-ups after the second round. Came off the bar each round, but finished each set. Need a higher bar. And stronger muscles.

Comment #345 - Posted by: Drewski at July 15, 2009 10:32 PM

land nav ex

Comment #346 - Posted by: Lance 26/M/69in/187lbs at July 16, 2009 5:19 AM

As Rx'd 44:30 with partner rotating

R-ball after.

Comment #347 - Posted by: Andy at July 16, 2009 5:55 AM

As Rx'd 44:30 with partner

R-ball after.

Comment #348 - Posted by: Aphilli at July 16, 2009 5:56 AM

EJ
M/36/170
27:25
25 SETS
EJ

Comment #349 - Posted by: EJ at July 16, 2009 1:00 PM

m/27/6'/175

subbed weighted pullups for L pullups

Took my time...hungover...

estimated 35 min.

Comment #350 - Posted by: baker at July 16, 2009 4:33 PM

As rx'd
18:50

Need to improve my ROM. Didn't come down all the way on some reps.

Comment #351 - Posted by: Hew Fung 26/m/5'11/162 at July 16, 2009 5:30 PM

M/34/185

At the Beach made up our own WOD
7-Burpees in sand
5 deadhangs on 3-1/2 " pipe
10 Rds.

didnt time blew through it pretty fast great wod

Comment #352 - Posted by: Browler!!! at July 16, 2009 7:28 PM

skipped-in costa rica
pr: didn't time
45# 1-3 sets
40# 4-6
35# 7-9
30# 10

1, 3, 4, 5, 3, 4, 3, 3, 3, 4
total sets: 30

Comment #353 - Posted by: I_M_Sam at July 16, 2009 11:36 PM

on Gravitron
3 reps at 18
5 reps at 19
7 reps at 20

3 rounds in about 11 minutes, multiple broken sets - ran out of time

Comment #354 - Posted by: EMelton at July 17, 2009 6:28 AM

32/m/#230
40# db and regrips bw 5/7 - 46:00

Comment #355 - Posted by: hoss at July 17, 2009 9:19 AM

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Managed only 5 rounds
13:42

Comment #356 - Posted by: JT at July 17, 2009 6:35 PM

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

20:43/21 sets
-------------------------------------
Compare to 090621

26:20/23 sets

Comment #357 - Posted by: Louis Herrera 50 70" 181 at July 17, 2009 10:28 PM

M/33/71"/175

Puppies:
5 rounds
5 assisted - 70, 58,46,34,22
10 practice kips on the pull up bar

Comment #358 - Posted by: M&M at July 18, 2009 5:49 AM

M/40/196/6

as rx'ed used 45lb bumper plate and rope for weighted PUs.

22:28

Comment #359 - Posted by: rbyrn@Crossfit Myrtle Beach at July 18, 2009 9:40 AM

1 mile run + CFWU minus pullups
Modified,scaled.
2 sets with 35# dumbell, multiple stop/start.
1 set of 7-8 strict pullups to failure followed by hang to failure.
12 minutes.

Comment #360 - Posted by: Matt Criswell (31.M.71.196) at July 19, 2009 11:34 AM

35# pullups, all else rx'd:

18:53

Comment #361 - Posted by: MikeyPaul - m/27/5.8/170 at July 19, 2009 2:06 PM

As rx'd

27:31 and 26 reps

Comment #362 - Posted by: Woo - m/28/5'7/185 at July 19, 2009 6:25 PM

I accidentally used a 40# KB instead. :(

16:38

Comment #363 - Posted by: Erik at July 20, 2009 2:34 PM

m/35/5'9/174

CFWU - 3. Reg 1st. 12 pushups 2nd instead of PU. Reg 3rd. Superman. Burgener.
20:11
45 rounds
WPU: -,2,2,2,2,2,2,2,2,2
Best ever. Used ace bandages for grips today. May have helped. Good job keeping abs tight.
May 09: 23:01-60 rounds.
3/19: 23:46
1/8: 24:52

Comment #364 - Posted by: jrm at July 20, 2009 7:19 PM

scaled to 10kg weighted pull ups:

29 sets:
24.53
(first set unbroken)

Comment #365 - Posted by: Zeb G at July 21, 2009 4:21 AM

Same as last time: DNF, 6 rounds, used 15 lbs.
Little tear in my palm in round 6, decided to call it a day in order to retain use.

Comment #366 - Posted by: mws at July 21, 2009 4:05 PM

38 minutes-ish with rotation btwn two people.

Comment #367 - Posted by: Andy at July 22, 2009 2:28 PM

M/33/190

6 rounds

35sets
30:50

dropped weight after set 2
45,45,35,35,30,25

Comment #368 - Posted by: malone at July 23, 2009 5:23 AM

-subbed 30lbs
-sets broken after first three rounds. Too many to count.
-33min

Comment #369 - Posted by: Shannon Carr at July 24, 2009 6:20 AM

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

60, 65, 70, 72.5, 75, 77.5, 80(f)

Comment #370 - Posted by: Manchild at July 24, 2009 10:37 AM

34 yom 203 lbs

Short workout. 20 lb dumbell, 3 reps of each, 6 rounds. Today 7:33. Last time 7:56.
With a little mental focus I vpild probably get close to 7 min. Next time do 10 rounds of above

Comment #371 - Posted by: kgw at July 25, 2009 11:21 AM

Tests

Comment #372 - Posted by: kgw at July 26, 2009 1:31 PM

32 mins
used 25 pound weight

Comment #373 - Posted by: nganga at July 27, 2009 7:09 PM

7 rnds completed
3 @ 40#
4 @ 25#
20 mins

Comment #374 - Posted by: JTeets at July 28, 2009 12:24 PM

3 weighted w/50 lbs.
5 strict
7 kipping

1):33 1 round
2)1:06 2 rounds
3)1:36 3 rounds
4)1:37 3 rounds
5)2:00 3 rounds
6)1:55 3 rounds
7)2:11 3 rounds
8)2:08 3 rounds
9)2:04 4 rounds
10)2:01 4 rounds

total 17:16 in 29 rounds

Comment #375 - Posted by: EM at July 29, 2009 7:29 PM

42 mins (19 sets total)
1,1,2,2,2,2,2,2,2,3

Comment #376 - Posted by: TROY at July 31, 2009 5:39 AM

40/50 min

Comment #377 - Posted by: Moritz at August 3, 2009 8:55 AM

23:38
1st 5 sets (25 lbs x 1 / regular x 3 / jumping x 5)
2nd 5 sets (1 x jumping / 3 x assisted with 50 lbs. / 5 x assisted with 100 lbs.)

Comment #378 - Posted by: EdC at August 4, 2009 5:17 AM

29/m/185

23 sets, 28:16

all ring PU, used 45# DB

Comment #379 - Posted by: MoGreene at August 5, 2009 4:10 AM

23:34

Comment #380 - Posted by: Nicholas at August 6, 2009 6:45 AM

M/31/203/5'10
10 rounds
3 weighted pull-ups subbed 40lbs DB
5 strict pull-ups
7 kipping pull-ups

F/26/183/5'6
Deadlift
5-5-5-5-5
75,75,75,75,75

Comment #381 - Posted by: Brian-Tiffany at August 8, 2009 6:34 AM

CFWU x3
Burgener warm-up
WOD: (21min)

Rnd 1 as rx'd/1 set
Rnd 2 as rx'd/2 sets
Rnd 3 25lb db/2 sets
Rnd 4-10 were a mix of non-weighted strict, jumping, assisted and mostly kipping pull-ups with about three sets per round. On the plus side I did complete the remaining 90 pull-ups.

Comment #382 - Posted by: basebplyr1 (M/30/6'3"/215) at August 11, 2009 11:02 AM

Sub'd:

1-Arm KB Swing (50 each arm)
1-Arm Kb Clean & Jerk (50 each arm)
KB Swing 100 reps
KB Farmers Walk 100 yards

Don't remember time due to late posting.

Comment #383 - Posted by: Julio V m/31/5'5/201 at August 18, 2009 7:34 AM

M/27/6"/170

felt good today and this time did all weighted sets with full 45. Instead of deadhang PU's I subbed 5 135 lb Barbell bent over rows for variety. 19 minutes

compared to:

M/27/6"/168

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

approximately 20 minutes.

Comment #384 - Posted by: alan firth at September 8, 2009 12:11 PM

1:09, as rx'd, 54 sets.

Comment #385 - Posted by: newt66ssa at June 26, 2010 9:21 AM

M/32/5'9"/155

As rx'd

29:35; 22 sets

Comment #386 - Posted by: Antun Karlovac at July 2, 2010 7:51 AM
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