Ah good some pull ups

Ahhhh... my hands are still shredded from Cindy! Oh well... I have my new slosh pipe to play with tomorrow, too!

Ahhh, my hands are still shredded from Cindy! Oh well... I have my new 10' slosh pipe to play with tomorrow, too!

Who's going to Tony Blauer's Camp??

It's getting close! Only about 2 more weeks :)

new pullup bar installed yesterday. perfect timing. bit of catchup to do as well

HQ - Both of the video links are pointing to the .MOV

#3 I won free access to Blauer's Camp and sadly I can't go.

Proper compare to link

http://www.crossfit.com/mt-archive2/004772.html

SWEET!

picture is DOPE!

Awesome! Wife's name is Nicole, so this is gonna be a good workout!

Friday is a special day to me. 10 years ago, 10 friends of mine were killed in a plane crash while enjoying life skydiving. I have been blessed knowing all 10 of them even though it was for a short time. Miss you guys everyday!
A toast to absent friends!

HA! I new pullups were coming. PR coming!

DO WORK!!!

Oh good! It's not like I'm still sore from 18 rounds of "Mary" or anything....

Gillian is amazing!

JD

Awesome! Only my 6th week on CF and I already get to compare something. Am I trying to beat rounds or total pullups? Had 7 rounds / 47 pullups last time

Oh good, I get to kill myself and try to use my brain at the same time. YEA

@ #9 Allan

To all those we miss, *holds up beer*

Wish my assist bands would come, looks like I'll be needing them.

ooohh. Can't wait! I've been out for a few months.

BTW, strict or kipping?

Gillian is a class act

Gillian you are an inspiration!

That pic is great.

Alison,

I'll see you there!

i posted a question yesterday (#19) and it was held for approval for most of the day, concequently nobody really saw it til todays WOD was posted... it involved pushing myself too hard, if any of you out there have any info relevant, and the time to go back and check it out, i would really appreciate an answer.... any help would be awesome! thanks guys!

YES finally some pull ups with some running, perfect

Man calves and feet still kill from getting used to running in my 5 fingers. 3,2,1,GO....

Link goes to 6/30 - workout was on 6/26 though.

Thanks!

It should really stop raining :)

AllisonNYC- I want to go SOOOO BAD! :( I think i read they're held each year though right? If i can't this year next year! That kinda stuff is right up my alley, i love it.

Man, that's such a bummer about Gillian not being picked as a Gladiator despite destroying the other candidates. You'd think that a shoe company could develop a special one-off set of stiletto crosstrainers for her, but I guess not :^(

How's the law practice Nick?

6 rounds

25/23/21/20/18/17 = 124 total

I did too Gillian. Malibu was my all time fave (ha, that youtube video is ridiculous). I had the entire collection of action figures and had a sick eliminator built in my backyard. Ha, guess a love for American Gladiators is one of the precursors to Crossfit.

mikednj & Allan - Cheers. To absent friends

Just got towelled up by DT - 14:41 PR by 2.5 mins. RIP Tim

Nicole is on the menu shortly

love this one! on a side note, i feel that i am overly right side dominant from head to toe, noticeably my right lat is larger than left, shoulder, thigh, etc, any tips on things to keep in mind while lifting to start to correct this? if i keep this up i wont even need a costume come halloween in a few years!

My 3rd WOD, wanted to echo #17, are these strict or kipping (sorry, I'm sure this has been asked before).

Good luck all.

Hi everyone!!!! Just moved back to Santa Cruz and went to Santa Cruz Central. We did "nasty girls" and I got my first Muscle Up!!!!!! Then I got four more.... Great to be back..

Hmmmm seems like I remember this wod not too long ago. And Cindy/Mary. And the 10k. I know constantly varied means anything anytime but crossfit is also fun b/c it's random, fun stuff. I'm not a big complainer but there's so much crossfit can be.

Comment #33 - Posted by: Rads

Rads, you're not limited to the main page WODs. use your imagination and program something else. Or you can choose another affiliate's programming such as CF Football, One World, or Performance Menu (three of my favorite programmings, BTW). Get creative!

#9 Allan
You honor the memory of your friends well. I hope your day is filled with many fond memories of them that brings a smile to your face, and joy to your heart.

Love this workout. One of my first ones.
Was looking through past workouts today. For those that follow the regulars posts--check out november 24th 2007. Or was it 2008? One of those two. You can put a face to AllisonNYC. And its a pretty face y'all! Allison, was that dude pinching you? haha.

Lost Boy,

It's been going good since the Big Bang. The Laws of Nature are quite resilient. =)

How've you been?

I'm still on my week rest. My arms are getting better but not all the way there yet. I'll come back a beast on Paleo/Zone! Keep on the look-out...

does anyone use the tredmill for this workout? tomorrow I'm working and I workout on my lunch, so I wont be able to get to a track for this...

(this is going to be my 4th workout) I find everyday, I cant wait to check this website and see what the next workout will be..

Thanks,

Derek.

Hey guys, just wondering if anyone out there takes the Training Day supplements, seeing as how they endorse crossfit i figured someone did, any info on what you think or your results are greatly appreciated! Thanks.

if anyone wants to know what im talking about, go to www.trainingday.com

Finally got the internet back after a couple of cycles of not having any access. I managed to do my own WODs in the meantime though, including Lynne, Murph, Elizabeth, Chief, and a few strength days. This was a good one to come back to.

6 rounds in 22:16

-100 degree heat
-cross country runs

6 rds
20, 12, 12, 12, 10, 12

7 rounds in 20:19
20, 13, 12, 14, 11, 10 = total 90

8 rounds
12, 13, 14, 15, 15, 15, 15, 10

then, modified "Fight Gone Bad"......

7 minute "rounds" with 1-2 minute breaks, 3 "rounds" total.

1 minute each of;
High Kicks
40" box jumps
low kicks on heavy bag
Jumping Knees on wave bag
jab-cross-low kick combo
high kicks on heavy bag
40" box jumps

5 minute break....then, deep leg presses from 2 plates up the about 9 plates per side....6-10 reps per set, maybe 8-9 sets total in about 10 minutes total time.....

5-10 minute break to puke in a trash can and change my shirt, and then did the continuous running clock thingy with the 135lb clean and jerks......all of em were power cleans from the hang above, and DAMN, I only got to the 8 rep/minute mark...

27
18
17
17
16
15

41/m/176cm/72kg

AMRAP 20 minutes

50 Double unders
Max rep Pull-ups

25, 20, 18, 16, 15, 16, 17 Pull-ups +10 DUs

Total pull-ups: 127
Total double unders: 360

6, 5, 5, 5, 8, 8.

that was fun! new to this kipping thing tho...got better as time went on!

Are any of the Michigan Affiliates in close proximity to the Detroit airport?

M/31/6'1"/205

6 rnds+400m run
21,15,12,12,10,10

11(15),11.3(15),11.5(12),11.7(12),11.8(10),11(10)
6 rds 74

did it at 05h30 before breakfast. Definitively a bad idea.

6 rounds 10/10/8/9/8/5

My PR is 7

m/41/5'6"/145

2 rounds-15/15
5:26
pulled hamstring or something. hurts to walk.

10 * 300 meters, 90 seconds rest. (55-53 seconds. Last one 47)Upper body destroyed since before.

M/44/5'9"/165

7 rounds
20-16-14-12-12-13-5
Total 92

Good times with Nicole, although it sucks having to use a treadmill

Finished 6 Rounds
12, 15, 9, 9, 10, 9
Ran at a 9.0 pace on the treadmill for all six quartermiles. Should shoot for 10.0 next time though.
Good Times!

M/5'8/212/26

6 rounds
8,8,8,7,5,7=43

strict pull-ups because my bar was a wobbly soccer goal that didn't like kipping at all

10/7/8/7/6/6/6/3

total: 53

Is it max pull ups w/out letting go of the bar? A little help with this one please. How do I know when to start running?

#59 Andy asked: Is it max pull ups w/out letting go of the bar? A little help with this one please. How do I know when to start running?

Yes - also, you might want to be reasonable on how long you just hang there between the final couple of reps on a particular round. As some point, you are losing out on the metcon portion. So you might read max pullups as "do as many as you can without coming off the bar, and without taking more than a second or two between reps."

You start running when you let go of the bar and your feet hit the ground. :-)

HTH
Dave T.

m/44/185

as rx'd
30-20-16-18-16-15

as rxd
6rounds

22
15
15
12
10
12
------
86

i see the posts and realize i didn't really max out on pu's. oops.

7 rounds + 200m w/ 8 pu's each = 56 pu's

M/72"/165/24

7 rounds
14/9/8/7/6/6/6

I took like 22 minutes just to finish the last round.

Off to Cape Cod for the 18th consecutive White Family gathering. Not sure what facilities will be available so .com WOD's may not happen. However, there's always a Crossfit workout available, eh?

Allan #9: First round at tomorrow nights first family dinner in honor of your friends, and in honor of all those friends who've left us too soon.

9
16
23
20
20
18

106 total (PR)

25 17 16 14 15 15 15 +290m

117 (PR Pull Ups and runs)

M/48/6'/185

7 Rounds
30-20-16-15-16-16-16=129

CG E City crew:
Santiago: 6 rounds-15, 13, 13, 12, 10, 5-68 total
Pena(banded p/u): 6 rounds-7, 8, 7, 7, 6, 7-42 total
Leary: 7 rounds-20, 20, 15, 15, 11, 10, 10-101 total
Keep it up!

When not specified for a WOD, is kipping assumed?

7 rounds
14.0-15.4 kmph treadmill
approx 10, 9, 7, 7, 6, 5, 5 strict PUs

4 Rounds assisted with 50 pounds

17 - 14 - 9 - 5 for the pulls ups...

MKUltra #67,

Yes.

35/M/165#/6'0"

As Rx'd

18/13/12/11/10/9/7/6

(20:13)

Technically, only got 2 of the final pullups before the 20:00 mark.

Kipping is the default pull up. Running with your hands in your pockets is the real debate.

Rx'd + 120m
didn't beat my 7 rounds of "Nicole"; finished 6 Rounds of 520meters (oops, should have been 400meters; ran in a different spot should have measured prior to running) and completed 72 pullups. Did better on pullups this time. Last time 75 pullups but used 7 rounds. OH & DID I MENTION I DROPPED A TABLE ON MY FEET BEFORE DOING THIS?!

25/m/5'11"/177
as rx'd
6rds + 150m
13-14-13-12-10-13
One fewer round and 2 less on PU.
The round of 10 killed my PU PR.

m/32/5'9"/169

Rd1: 20
Rd2: 20
Rd3: 20
Rd4: 16

Total = 76 (PR by 2)

31/m/5'10"/210

17
17
13
14

Total = 61 (pr)

5,5,5,5,5,rd 6 run only, coming off a long vacation and break.

11
8
7
6
6
6
5

= 49

+400m

m/29/5'11/170

46,28,20,20,18,22 = 154 previous pr 162 in 7rds

6rnds. 10, 8, 12, 10, 10, 8. Kipping.
PR 6 but with. jumping pullups

CFWU

As prescribed:

32,31,30,27,34

M/33/70/210

Decided to make up my own WOD but in a spirit similar to today's

Pyramid of Fran
3 x thrusters, 3 pullups
9 x thrusters, 9 pullups
15 x thrusters, 15 pullups
21 x thrusters, 21 pullups
15 x thrusters, 15 pullups
9 x thrusters, 9 pullups
3 x thrusters, 3 pullups

all thrusters were with 94#, all pullups were deadhang.

21:34

Almost had to talk to Ralph a couple of times.

bw 165

treadmill @ 10.1

10 9 8 8 7 7 = 49

7 Rnds..22:26
10
12
12
12
12
10
10
Horrible stomach..forgot I was recently diagnosed Lactose intolerant..No more milk ever..ouch

sub'd elliptical for the run, nursing tendonitis in the knees...

35
25
21
20
17
17

26/M/5'10"/180

CFWU 3x10

6 Rounds

10-8-9-10-6-10

m/36/214/5'11/

6 rds
9-7-7-7-7-7

18:20 (yeah, I could've gotten another run)

M/28/175/72kg

The track was only 370 meter so not completly as Rx

22
13
12
12
12
12
12
12

Coach,

I wanted to share a story about an incident that happened last Saturday. After a rough 2 hours of basketball, a few of the guys decided to go jump in the river for a swim. As we were getting ready to jump in, I heard screaming coming from the water. I turned and looked and saw someone out in the water drowning I immediately sprinted toward the dock and dove in and rescued a 17 yr old boy. He was spent so he didn't fight much .Apparently he had cramped and froze up. His buddy had made an attempt to rescue him but was almost pulled down by his friend. The reason why I am sharing this is because; I have no formal water rescuing skills, but am an avid Crossfitter. Without Crossfit I don't know if I would have had enough strength or stamina to pull dead weight out of the water. I've only been Crossfitting for a little over 2 months and have seen crazy results, I'm addicted!!! Thank you so much for a fantastic program and I'm sure that 17 yr old boy was say the same.

Thank you,
Joey Sanchez

23/m/180
8 rds w/kipping pulls
20-15-13-12-12-12-10-16 = 110

12/11/10/10/10/10

6 rds

back grip pullups - 85

ran a true 400m this time

next time try for 17 pullups per rd

as rx'd
35/22/22/22/22 = 123

PR on pullups, same # of rounds. Running continues to be my goat. Felt like garbage, probably because I'm eating like crap again! What's this paleo challenge??

M/47/66"/135

Run was a ~250m loop (around the gym) x2, so ~500m run:

5 Rounds +250m run.

20/18/18/16/16

Man, it is FN HOT here!

Lt. M: where were you today?

KALSU FOBBITT

25/m/5'11"/204ish
22-20-14-15-14-12-12 = 109 + 20m run ties PR with # of PU's

As Rx'd:

7 rounds - new PR

11
7
6
5
5
5
3

42 Total

Comment #48: There is an affiliate in Lake Orion, about 50 minutes away from the Detroit Airport, but that is the closest one I know of. Hope this helps....

Oakland County CF
180 Engelwood Dr
Lake Orion, MI 48359

Nowhere to run today, so did Cindy. 10 minutes after having sex, I beat my PR by six rounds :D But wasn't able to give the lady a second round after that :(

Did 4x400m sprint yesterday and taking it for 1 week so:
100 pull-ups and 100 ring-dips (no particular order) for time. Took 20:30, dips killed me.

30,20,15,15,12,10,11 (113); +29 from 090611...despite globo limitations!

Wow, i forgot how tough this one was.
warmup X3:
snatch to 15 OHS with broomstick
muscle up to 10 dips
15 situps
30 second handstand hold

6 rounds
25,20,20,15,15,10

running in 100 degree heat and 100% humidity sucks also i think round my block is more like 500m.

Hey is anybody else training in DUBAI ? and did you see the article in the FRIDAY magazine? that got me hyped.

Didn't have access to be able to run and do pull ups at the same location. And hand was still tore up from Cindy on Monday. I looked for work outs I could sub but was running out of time and everything I looked at I didn't have equipment for =[

So I came up with this.
5 RFT of.
8 rep #95 thruster
10 rep 18" Box Jump
12 rep DU

My time was 9:27 would have been sooner but my jump rope broke on the last set and had to grab one that I wasn't used to and was to long. I only broke on 2 sets of the the thrusters too the second and last set.

Wanted to do the #95 Thruster to get prepped for Fran. I plan on subbing in Fran one of the days that I can't do some workout due to lack of equipment.

As Rx:
400m+ run , 7 rounds max pull-ups

40(max rep pr!),22,20,22,15,19,15
=153 pr for Nicole!

m/26/5'8"/140#

6 rounds:
33-21-14-17-15-18

ran on a treadmill at 2% incline

34/F/5'10"/158

Felt like taking on another one of my biggest fears today (did my first 10k row a few days ago, and I've been scared of that for years!). Last night I was thinking "Fran" for today; even though it ended up being "Nicole," I felt like I needed to follow through with facing my biggest boogieman WOD.

"Fran"
As Rx'd with 65#
4:16

PR'd by just over 30 seconds, and realized it's possible for me to crack 4 minutes next time.

5 rounds:
7-7-5-5-5

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

completely stoked about this improvement-

ran 7 rds (2800 meters)
89 pullups

compared to last time- 5 rds (2000 meters) and 46 pullups

***FRAT***

Well, I didn't do the run on Wednesday. My achilles is hurting. Can't do too much jump rope right now either. Yesterday I did do an hour of skills work and a 1.5 hour MTB ride after work.

I didn't have access to a computer to see how I did with Nicole last time. I do know I did 6 rounds, and it sucked. Today I really tried to do as many pull ups as possible except for the first round (I would blow the whole WOD if I did. My pull up Pr is probably 70-80, but have never done it.)

Nicole as RX'd with mostly butterfly pull ups
40
25
25
25
25
Plus 100m

Pull ups PR 140 - Last time it was 6 rounds with 120 pull ups.

I did rest a few seconds here and there and thought I was going to puke. I wish I could have made it to the pull ups in round 6.

Can't wait to start the 30 days of Paleo!

7 rounds

51-26-16-13-13-13-13... 145 pullups total

10 rounds, but im disapointed with pull ups

15,10,8,6,7,3,6,3,2,4,= 64

i couldve done so many more,but sweaty hands = no grip

any clue how to help sweaty hands while pulling up?
using gloves doesnt really work out, any ideas/suggestion would be appreciated

M/22/5'11"/170

12 Rounds - 21:19

32-25-24-20-17-15-15-13-8-7-5...ahhhhh 2

God Bless this one.... How can you run when your arms dont work anymore? I found this out today

21/23/17/20

i don't think my "400m" route in my neighborhood is accurate...

7 rounds
10, 8, 7, 8, 8, 8, 8
all dead hang

now for a swim...

#103

Sarah got any proof to that statement?

15, 12, 10, 10, 10, 8, 6
Station #1 loop - next time more effort on the pull ups.

Nice waterfall Paulie. Looks rad from above. Hope CrossFit has made you a more confident Class V Paddler! Keep on rock'n. Could I take my 15' Avon down the drop? Anyone want to paddle for me?

Nice drop Paulie. That waterfall looks sick! Could I take my 15' Avon? Does anyone out there want to paddle for me?

#111 How about chalk? If you are running outside, you can buy some for a couple bucks and break it up in a bag.

Just ran this one with my daughter in 90 degrees and 70% humidity. Quite a change from what I am used to in England!

No pull up bar that I know of, so I did the fat crossmember of a swingset and my 400s were probably more like 440 m each, but I still pulled off 7 full rounds with 30 seconds remaining.

Pull-up reps: 17-12-10-12-12-12-10

The daughter (Martina) managed 4 full rounds and surprised herself on the pullups.

Just ran this one with my daughter in 90 degrees and 70% humidity. Quite a change from what I am used to in England!

No pull up bar that I know of, so I did the fat crossmember of a swingset and my 400s were probably more like 440 m each, but I still pulled off 7 full rounds with 30 seconds remaining.

Pull-up reps: 17-12-13-12-12-12-10

The daughter (Martina) managed 4 full rounds and surprised herself on the pullups.

6 rds + 400m in 21:05

25 21 21 17 11 20 = 115

as rx'ed
16
11
10
10
7
11

I hate running in the rain and it was pouring today. Definitely didn't push as hard as I could have. sigh.

4 rounds
1:57 - 10
2:05 - 9
2:21 - 7
2:32 - 6

Meh, faster 400s and all pullups without bands so I guess I'm getting better.

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
65 pounds thursters, 15 reps

Need some more time off from pull-ups for my baby soft hands.

Post number of rounds completed

As Rx'd 65 pounds thrusters
5 rounds

Didn't get enough rest from last cycle. Didn't feel like working out today and not ready to get back to the beginning of the three days cycle yet!

Still too hot and humid outside to run.

3X CFWU (no pullups)
WOD as Rxed:
12,10,10,10,8,6 pullups
6 rounds plus .10 mile

23/M/162

CFWUx2, only 5 PUs per round

16(PR!)-12-11-10-10-9 + 300m

Total: 68+300m, PR by 15+300m

Feel great!

49/m/190

Bike vs run for same time as run per round
22,20,16,12,10,10

F/38/123
Nicole: runs outside; 6 rds + about 200m. pullups were:
17
18
17
14
16
14= 96 total

m/46/177
30
28
18
18
17
17
+ 200m run 128 pu, the last time 5 rounds 121 pu+ 400m run

Question on this workout:

Of all the workouts, I find this one interesting. Without doing it yet, my question is this workout seems different because you can technically only go going against yourself or past result. Shouldn't the workout be who can do the most pullups? Some people will have to run more to do more sets, and some people will do more pullups in less sets. But the overall goal would be to post the most pullups.

Maybe an ignorant question, but again, just a question on how to attack this workout?

heavily modified due to location:

400m on elliptical then pull-ups until Drea finished 400m on elliptical continued swapping for 20min.

completed 84 pull-ups personally
ran 1.18 miles personally

total distance between the 2 of us 2.18 miles

WU .5 mi walk on treadmill
5 rds and 400 meter
PU
20
20
20
15
15

Hey all, check out my new blog www.evolveyourfitness.blogspot.com (work/family safe.) Just posted a new discussion question:

How necessary is strength/power specialization to achieving elite levels of CrossFit performance? Is the idea that we need to specialize in strength and power contrary to CrossFit's prescription of constantly varied functional movements performed at high intensity? Or is it necessary to focus on strength and power in order to maximize performance across broad time and modal domains?

Head on over to www.evolveyourfitness.blogspot.com, and post thoughts to comments!

The goal is to get as many total PU as possible. Which means do as many as you can each round and run as fast as you can to get back to doing PU.

30/m/5'11"/200

Nicole as Rx'd

8/91
PR on the run nut not on the pu

CFWU- minus pu's

10,8,11,10,13

#111

Try climbing chalk...i've got some in a little bag I carry with me and use it for everything, pullups, olympic lifts, etc. Really helps the grip and protects the hands a little better than without.

m/26/5'7"/168#

7 Rounds, 112 pullups

Missed PR by a couple pullups. Tied rounds.

1/4 mile on treadmill for each round

20
17
10 (strict)
12
12
15

m/41/195/5'11"

Sub pushups for pullups again

6 rounds in 19:56
1: 2:12 + 33 pushup
2: 2:18 + 29
3: 2:18 + 20
4: 2:21 + 17
5: 2:27 + 20
6: 2:24 + 20

6 rounds, 139 pushups

Ran faster and got more 12 pushups this time than last. I think my pushups were a bit sloppy and rushed this time out however. Need to work on that next 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).

Ran in my Chuck Taylor high tops for the first time. I thought I was in trouble the first round, then got the hang of running softly in them the next. I can see how a low heel makes it much easier to land properly, compared to my new balance. I need to get a pair of k streets or something similar for the next run.

as r'xd

7 rounds
33 pull ups

** no chalk, pull-ups didn't work well. Fell off bar early each time.

33 20 15 15 15 15 = 113 PR

7 rounds w/o pullups on last round.

23
15
13
13
5 + 5 (some idiot jumped in to do tri-pulldowns on the pullup station)
14

88 total. Did 96 total last time, seven complete sets but probably a little over 20 mins. 10.5 mph on first 400m, 10.0 on all of the rest.

I needed more upper body and less lower (ran some yesterday) so I did JT instead.

21-15-9
HSPU, ring dips, pushups

13:36

1. 16
2. 12
3. 11
4. 11
5. 10
6. 13

m/42/162/6'

8 rounds/130 pu (last time: 7 rounds/129 pu)

f/33/140/5'6"

5 rounds/38 pu

M/22/6'2/160

8 rounds

20 first rounds then 10 pullups each time after....lame. Still learning the kip. Started really getting it towards the end when i took it slow.

Not my favorite WOD but did:

38 (PR for max reps)
20
16
15
16
13
118 total

1 round and 26 reps down from last time - poor grip strength and felt gassed due to heat/humidity today.

1/4 mile on treadmill for each round

20
17
10 (strict)
12
12
15

8 rounds, 44 pullups and 200 m as Rx'd.

Probably one of my hardest crossfit workout...

M/16/5'11"/170
122 total pull-ups, big PR. He had 107 last time.

F/16/5'8"/135
57, with 20# assist. Another PR, as she had to use 50# assist last time, and only 20# today.

F/51/5'6"/135
58, another big PR. She had 52 in June.

M/50/5'11"/172
79. I was the only one not to PR.

#96

Way to go Joey...takes more than Crossfit to do that...takes a heart in a lot of different ways. But, Crossfit does make it easier:-) Way to be ready...Semper Paratus.

MikeF, USCG, RET.

OK--no gym space today, so we went outside. Kind of borrowed this workout from an affiliate(can't remember who).

2 rounds for time:
80 yard overhead lunge 45# plate
80 yard farmer's carry 45# plates
160 yard sprint
20 burpees

time--14:13

It was a fun one!!

8,5,1,5,5. All dead hang.

Outside on track beside gym on big fat soccer goal posts. Muggy as hell!

Time per round / # pullups
1) 2:17 - 17
2) 2:52 - 13
3) 2:55 - 10
4) 2:52 - 10
5) 2:47 - 10
6) 2:53 - 10
7) 3:20 - 16

Total: 19:59 - 86

Not my best effort...

as rx'd
6 rds + 100 meter pr
1. 25
2. 20
3. 20
4. 16
5. 15
6. 12
7. 0
108 total pr

M/22/5'5/175
5 rounds
15 bar pull ups
21 ring pull ups
12 bar pull ups
15 ring pullups
13 bar pullups

trying to get over shin splints and hands are all ate up from O lifting

24/m/175

on treadmill:

1. 1:25 - 25
2. 1:25 - 15
3. 1:28 - 15
4. 1:28 - 12
5. 1:30 - 15
6. 1:30 - 10
7: 1:35 - 10

19:51 - 102
pr by 4 pulls

M/43/185/5'9"
Sub'd 500M rows and some jump roping
16,14,14,14,12,12

M/36/5'10"/182

Did not do today's WOD because I didn't feel like it. There, I said it.

Instead:

"Blackjack"

25:43

GO FRAT, GO PALEO!

33/m/210/6'5"

15
10
8
8
7
8
6
8

Total: 70 couple off PR

as rx'd
6,6,6,5,4,4 +4 (Strict)

w/ no excuses.

BillB #104
Thanks for the Affiliate info. in Lake Orion. It is a quick buisness trip out to Detroit and I may not be able to travel 50 minutes from the airport.
There's always something I can put together while in the hotel, I guess.

If any other Michigan Affiliates are close to the Detroit airport - please let me know.

THANKS!

#168- Playoff Beard-love your comment..gave me a chuckle!

CFWUx3-obviously no pull ups

"Nicole" was pitiful today.

5 rounds 116 pull ups

I have been eating like crap since I got on the plane to come home from the Games...there I admitted it....I go from eating GREAT to turning into a bottomless pit for white flour crap carbs. Today's a new day..time to get back on the wagon!

sub pull ups w/ push ups

12
12
10
10
10

F/27/63"/140

5 rounds:

#1 18 chinups
#2 11 pullups
#3 12 c.u.
#4 10 p.u.
#5 10 c.u.

Recent article in the Army Times.

http://www.armytimes.com/offduty/health/offduty_crossfit_main_072809/

5 rounds
25/20/20/15/15
total=95
did not do as well as last time... 1 less round, but more PUs per round. done on a treadmill that was down stairs and the PU bar was upstairs... kind of annoying.

7 rounds

15/12/8/6/6/8/6

61 pull-ups

7 rounds
12.7kmh 1%inc treadmill run
22,16,13,12,12,12,13

prev
30,16,14,11,10,10,10
prev prev
21,15,11,9,9,9,7 pullups

M/26/6'1/175

As rx'd:

26, 20, 13, 13, 9*, 12 = 93

*Slipped off the bar on my second-to-last set, and jumped backed on and completed four additional pullups, but my asshole partner wouldn't count them. Regardless, I'm happy with the total.

m/178cm/89kg/33y
6 rounds
26 20 17 17 17 17
total 114 (last time 91, 6 rounds)

as rx'd
20,20,15,14,17,16
102 total PR

10,8,8,8,7,7,6 one extra round from last time and an increase of almost 20

111 pullups and 8 runs. First time on crossfit, but I'm a veteran of two rounds of P90X--GREAT STUFF! Need to work on my conditioning though, so looks like CF will help there.

M/32/5'5"/123
5 rounds
all pullups are kipping pullups

45
45
30
30
20
-------
total 170

6 rounds plus a run
25/15/12/12/13/15

Chest-bar pullups

7 runs
21-15-14-14-11-10-10 (finished last one at 20:05)

I just got The Paleo Diet and The Paleo Diet For Athletes books. I am ready to go for the 30 days of Paleo.

7 complete rounds plus 400m

strict pull ups
8
9
10
10
9
10
7

7 Rounds 11, 8, 6, 5, 5, 5, 5 Deadhangs

6 rounds + 1x 400m

10
11
8
10
10
8

should be able to do more but was mentally week

As rx'd
Nate: 10 rounds+100m
20/11/11/11/11/11/11/11/7/8=112
PR!!

M 37 6' 165#
6 rounds
25
20
20
20
15
18
total 118

f/27/5'0"/108
5 rounds plus 200 m run
15, 11, 10, 8, 8

M/30/5'11"/175

3/30
7 complete + .03m, 20-15-11-12-10-9-9 (86)

6/26
7 complete, 25-15-12-9-10-9-2 (82)

7/31
6 complete + 400meter, 28-20-13-13-15-10 (99)

A little change in diet has helped. Crossfit or Die!

M/15/145/5'11

As rx'd
16
11
10
12
8
7
64 Total (Still working on those PU's

As rx'd

14
20
16
14
14
12
10
10

m/19/6'1/170

M/26/5'10/220

6 Rounds
10MPH-8 PU
12MPH-6 PU
11.5MPH-6 PU
11MPH-7 PU
11MPH-6 PU
12MPH-5 PU

I don't know the numbers but this is a PR. Previous w/o I was getting 3-5 pull ups. I probably could have run a bit faster but at the same time I almost puked on the last sprint this time. Enjoyed this one!

Fridays are not possible for me to wod, so yesterday made up Lynn:

95# BP 10*10*8*8*7
Pull ups, least asst, (16lbs) : 9*6*7*5*7

BP (and PU) are a weakness I am I eager to improve on. I also swam and did yoga yesterday and at the end of yoga, I was like yay for rest day Friday!

July marks my *Health* Anniversary. 4 years ago this month I met my hero who literally saved my life. It’s only been 4 years, and I have come a long way. I have to remind myself on this sometimes when I get down I can’t do a MU or whatever.
ED’s take a toll on your body, but you’d never guess by looking at me today. I look like a picture of health :)

Good luck to all on the Paleo Challenge. I eat “innately” (in8-ly, ha ha), which is very paleo. I eat so many green leafies, the produce dept at my groc store has thanked me for my business on more than one occasion. ;)

"Semi-heavy Nicole," pullups w/ 25lb. weight, runs unweighted. 15-10-8-6-8-6-6-8.

Weird how I bounced around at the end. I think it was all timing - the weight belt would kind of swing around and I could either fight it or work with it.

Buy-in: quiet running drill, 10ghd, 10be, 5 jumping bar muscle-ups, handstand; One World 20-rep challenge, back squat 215 lbs., 20 reps! That is getting super-hard. If I can make just a few more rounds of this I will be delighted.

Next time I might try this all weighted, runs included. I am doing running WODs now in the Chuck Taylors regularly, it has smooothed out my running stride tremendously and reduced the calf and achilles soreness I tend to get (although I still do the longer runs in my ultra-padded asics gel shoes). This has been a very interesting experiment.

1st full week of doing crossfit.

4 rounds

7 - 9 - 11 - 7

6 rounds with a total of 76 pullups

run on treadmill at 1.5/ 11

15 (PR)
10
8
8
7

F/26/132/5'6"

6 rounds of Nicole with a little time to spare!

15
10
10
10
10
8
Assisted pullups and ran on treadmill.

m/29/6'/167

6 rds rx'd

30
15
14
10
11
10
--
=90 total

2nd time with nicole, new pr's. last time 5.5 rds w/ 69 pullups. focused more on pu this time ran pretty slow, some breaks. aim for 7rds next time w/ no walking.

M/26/5'11/170

Second week doing crossfit.

6 rounds: 20,15,12,10,11,10

48 / 178

6 rounds on tm at 1%

64 Pull-ups -- 17-13-10-8-7-9

# 96 way to go Joey Sanchez... I AGREE THAT IT TAKES MORE THAN JUST BEING A CROSSFITTER TO PUT SOMEONE ELSES LIFE BEFORE YOUR OWN... you acted selflessly, and that boy will live out his life because you did so.. SEMPER FI

#172 Fit Mom:

What's up sister? Glad I could give you a laugh and it's always great to get a shout out from a BAMF Games competitor!

I hope you don't mind, but I stole this line you posted a few days back:

"DFL beats DNF beats DNS...every time!"

It's now written at the top of the garage gym white board. I love it, thanks for that :-)

~Never Quit!

ran outside 85 degrees

7 rds in 20:54 all pu's strict with palms away
20 pu's kicked my arse. Most I"ve done in a year. before shoulder surgery 9 mos ago I only did 18.

rd1 20pu's
2-11pu's
3-8 pu's
4-8 pu's
5-8 pu's
6-5 pu's
7-4 pu's
total pu's 64

# 109 Sarah
I will repeat a question asked of you earlier... Do you have any proof? Just curious.

13/8/9/7/8/3

"Nicole"
7 full rounds
pullups 26
18
17
15
16
15
16
had to run from the pullup bar downstairs up a flight of stair to the track in my gym, and then back downstairs for more pullups. Had fun. A real pr in the pullup area for me.

CFWU x3 (1/2 PU's)

WOD (Rowed instead of run)
15-15-15-10-10-10-10

I don't know if it's the rowing instead of running, loss of strength, poor nutrition, poor the sleep habits, or all around delicate nature... But I've been putting up some of the worse numbers I've put up in years.

Get some,...

20
30
25
20
20
20
18

Total: 153 pullups in 7 rounds (PR)

12/12/12/12/12/12

Treadmill run, speed 15,5 - 16,5
6 rounds

as rx'd 8/6/6/6/5/5/6 plus 400m, pull ups on rings

Vicky: ran for 20min

M/23/170/6'

As Rx'd
6 Rnds - 22, 14, 10, 10, 8, 7
Total PUs = 71

new PR

m/192/6'1/29

as rx'd

6 rounds 100 pull ups pr!

35
20
20
20
20
20
23

158 total

Gillian,

Always fun to watch your videos. Your honesty, beauty (inner and outer), and fitness are an inspiration to all. Certainly anyone that has spent more than a few minutes with you knows how truly special you are.

It's clear to me, the American Gladiators lost and the Crossfit community won.

Mac

#208-Playoff Beard..thanks for the kudos of me being a BAMF-I'm sitting a little taller now-really I needed that...have not been feeling "it" lately.

I got the DFL beats DNF beats DNS from CrossFit Cynergy in Mass. I too, LOVE THE SAYING. Guess I should remember it on the days I'm feeling "sorry for myself"!!

Go hard everyone!

BINGO- enjoy the Cape..plenty of creativity to make up on the beaches-hope your weather is spectacular.

As Rx'd

21
16
14
14
10
8

Total 83

20/m/163/5'11"

still waiting to get off work to try this one...

This is one of my favorites!!!

Wow, great job everyone. Some of these numbers are astonishing.
Nicole
5 rounds:
30,21,21,20,16 = 107. I'm pretty pleased with my total, but think I can get more next time. The running kills me, not exactly a speed demon.

oops. I better learn to add. 158 for my total. lol

Tredmill 1%

8 rounds

8-5-7-7-8-7-7-6 = 55 pullups

PR by 12 pullups and 1 round

23/m/6'0/177lbs

8 rounds:
15,13,12,10,10,10,10,10
Total:90

My buddy Johns 2nd day of CrossFit
8 rounds:
7,4,4,5,5,5,4,3
total:37

12
9
6
7
6
6

m/27/6'4/225

m/39/190/77"

Phew that was hard in the pouring down rain.

22-15-11-12-17-8-(5-2) the last 7 came without enough time to get another run in.

6 rds:

11
8
6
7
5
5

#40 Nick-

Well played! And I am feeling very blessed as always. ;)

6(strict)-6-5-5-5-5

And then tried not to freak other, more sedentary, gym goers out with my extremely labored attempts to get air... Excellent workout.

47 - 6' - 210#

CFWU X 3

As RX'd:

6 rounds

120 pull-ups; 20/20/20/20/20/20

6 rounds of a 540 meter run, with 114 pullups

24/m/5'7/160#

As rx'd:

25
20
17
17
15

Total: 94

PR by 29 pull-ups

Last time did it in Boots and Utes in extreme heat and humidity; this time did it in PT gear in pre-thunderstorm conditions. Hard to say what effects the contrasting weather conditions had on my performance these past 2 times, but I shattered my old PR, so that's good in and of itself.

m/38/76/200

Not as rx'd - treadmill broke at the beginning of rd 3. So I switched to rowing (500m)/pushups.

6rds in total

Run - 11pu (deadhang)
run - 8
row - 21pushups
row - 22
row - 17
row - 18

I had a blister on my heel, so I ran barefoot. Felt pretty good!

17
13
8
9

and another quarter mile for 4.5 rounds.

I feel like I could have done much better on this, even though I was thoroughly worked afterwards... I'm thinking about some more PT this evening. Is this inadvisable?

subbed 2 min jump rope for run
21
20
16
13
10
11
11
Total:102

m/38/240
still can't run, bad heel
did eliptical and pull downs
10 rds
11/8/9/6/7/6/7/6/5/6
170 lbs pull downs

11, 8, 8, 6, 7

M/21/175

Hurt shoulder earlier in week, subbed push-ups for pull-ups

6 rds

34/20/20/20/21/16

27/m/185

15/12/13/15

37/m/150

7/8/8/8/8

34/M/152lbs

13
8
6
6
6
6
5
4

Got my Run done on start of the 9th round. Forearms are still real tired from the last CF round..

tired.

Kinda pathetic still but HUGELY improved over the first time I did this and could only muster 8 on the first round.

21, 11, 8, 6, 8, 7, 5 + 300m

(Did the 8th set of pull-ups anyway but my arms were shot and I managed like 4, bleh)

m/27/6'2"/174

Rx'd
6 rounds
80 pullups

First time!
5, 5, 5, 5, 5, 5, 3
Negative split the run, and I finally figured out how to kip a pull-up in the third set. I definitely should have done more the first round :/

M/30/150

23
19
16
16
16
16
17

7 rounds , 123 total

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 31PR-20-15-11-13 + 400M run = 90
Foam roll after
Compared to 090626: 30PR-20-16-18-17 + 400M run =101 PR

m/23/175

7 Rx'd

29,19,15,14,12,13,16

118 total

M/33/6'6"/240

First time doing this workout. Joined Crossfit 4 days ago. Still learning how to do the kip pull-up. 7 rounds, 66 total.
15
14
11
10
9
9
4
I will get there. I am loving it. CROSSFIT ROCKS!!

30 yom, 185 lbs

8 400m, 7 pullup rounds 117 reps

7 full rounds 125 pull ups last time

unfortuntely i cant do it today i have an IST for the Marine Corps recruiters tommorrow, so i will make up for it tommorrow. Last strength test i did was 16 pullups, 59 situps (2min),and 9:59 1.5 miles but hadnt started crossfit before then I CANT WAIT to see how i do tommorrow!

23.m.137.65"

as rx'd
4 rds 75 pull ups

Last Time
5 rds 50 pull ups(strict)

PR:
4 rds 85 Pull ups(PR???)

PR:
5 rds 77 Pull Ups(PR)

Outside:
5 rds 49 pull ups(PR)

As rx'd

8 400's and 93 pull ups (all kipping; 7 rounds)

7 rounds
20min
treadmill 7.2 & 7.3
11-6-6-6-4-5-4 (up 2)
to 7.3 next time

As Rx'd

6 rounds
23-12-8-10-10-13 PR

Thanks Coach

CF Warmup

as rxed

57 total.

7 rounds

8 rounds + 400m
pullups 16,14,13,11,11,11,11,10 = 97

last time 9 rounds with 83 pullups. So lost one round of pullups but increased 14 pullups. I think this is improvement.

2 sets:
one arm deadlifts 90lbs
Turkish get-ups 12lbs

7 Rounds + 380m

15
15
15
15
15
15
10

= 100 Pull-ups, 3.18k Run

m/22/165/6'

as rx'd

18+12+10+10+7+9+6 = 72

7 rounds plus .23 iles

32m/5'7/170

29,18,16,13,11,11,12 in 19:03. Didnt feel like getting back on the treadmill! Good workout.

DMohr
5 rounds
25,20,17,16,20

5 Rounds (Strict Pull-ups)
15,8,7,6,5

Mark
27,21,20,20,20 + 400M run
Total time 21:20

6 rounds + 175 meters

15/14/10/10/10/8=67 (ties pr)

Not bad considering I ate a huge German buffet with the boys from work today. I thought I was going to be leaving some Schweinsbraten, Schnitzel, and Jükääg in the Clown's bucket today!!

Now off to take my nephew, Young Marty, to the Transformers movie...

10,7,7,5,6,5,2

Snuck that sixer in there.

35LB Weighted Pullups/125 LB Hang Power Clean, 20 minutes.

7/3
5/2
5/4
4/3
5/4
5/3
5/2
Total 36/21

38M/5'10"/168#

W/U: 17 ROM exercises.

As Rx: 2400m + 76 PU (17, 15, 11, 11, 11, 11).

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

Off PR by 5 pull-ups. Outside road course (78F, 52% humidity); strict pull-ups.

"What I love about CrossFit so much is that...[it] conditions your mind as well as your body. If you're not afraid of your workout, then you're really not thinking about the intensity aspect." - Tony Blauer (from a recent interview on CFR)

It's good to know that I'm not the only one who gets a little anxious prior to a WOD. That feeling usually subsides once I get into the workout. Today however, the feeling lingered until the end. Not sure why that was the case. I'm also not sure if it helped or hindered my performance. I'm thinking it was the latter, as it probably represents a lack of focus/concentration.

M/34/170

PUs on soccer goal otherwise as rx'd.

18/9/7/6/6/6/6/4 = 66pu and 2.4k

as rx'd
7 rounds complete + 150M run

12/10/10/10/10/10/10

(Chest to bar Pullups)

m/23/5'9/185
Day 5 of crossfit and lovin it
8 rounds/68 pull-ups in 20:09...had to do that last set of PUs

10
10
7
10

Plus 300m

I'm bowing down to the rest of you. Started CrossFit hardcore 2 weeks ago. Can only get better and sore-er from here!

subbed 30 DU's for sprints

9 rds plus 14 DU (PR by 14 DU)
78 total PU (PR by 1)

27,15,10,10,10,13 +200m

What do you guys think? I usually end up with 7 rnds and around 115 pull ups when I do Nicole. Today I got 6 rnds but 134 pull ups. So I did one less run but got more pull ups in less rnds. Is this an improvement on this wod?

Last time was total 74, with 7 rounds on a treadmill, slightly more than .25 mile runs.
This time was total 91, with runs outside in 95 degree heat and 6 rounds. I didn't really push very hard today, I was feeling tired. I'm happy with the PR.
God Bless all.

37/m/185/6'

22:26
16
13
13
13
13
13
9
--------
90 total pullups
1.75 miles

Oh, and that was 6 rounds - 21,13,15,15,15,15 - not counting about 3 reps that were "not-quite" and I got an extra 200 meters before the 20-minute mark

5.5 rounds Pull-Ups: 11,7,7,5,6

M/58/6-2/209

five rounds, 44 pullups with 22 lb assist, plus 1 quarter mile

147/M/43

8 rnds

pullups-40/20/20/18/18/15/15/15

48/6'2"/195

13 pu
1mile stationary bike (it's 108 outside!)
12 pu
1 mile
10 pu (palms up)
1 mile
9 pu
1 mile
7 pu
had to stop running in the heat. It was destroying my body. I think it was taking 4-5 days to fully recover

Josiah - 20-10-15-15-15 +~400m @ 20:00.
All 400m except the last one were significantly longer than 400m as I had to run to the bar from my course (our block is 408m give or take a foot). I need to put up my new bar cuz this one sucks majorly! Any Fort Walton Beach Crossfitters want to help me put up a new bar? I got everything I need except for extra hands! Beer's on me....
Julie 10-10-10-10-10+400m in 22:20.

m/185/5'11"/26

18,10,8,9,8

run on treadmill 1.5, 10.5

7 rounds
82 Pullups (didn't get to do them on 7th round)

PR (+1 round, 5PU)

#69 There's a crossfit affiliate in Mashpee (not sure where you are on the Cape though. It's a hike from where I was in Chatham, but from other parts doable.

WOD: Isabel: 9:42 (95#)
+ .5 Nicole: 4 rounds, 30/15/15/15

23/m/165

21
13
10
10
10
11
=75

Warm up:
Max Snatch- 165#(PR)

Then:
"Nicole"

35/17/15/15/12/10
Total- 6 rounds + .22 miles + 104 CTB Pull-ups

7 rds 300m
26/14/14/14/14/14/14/=110 pu's

Really slow 400's today.

M/24/5'9"/190

CFWU x 3

NICOLE

7 rnds
11 strict,13 kip,12,10,8,6,7

Ran on treadmill upstairs, pull up bar down stairs. Doing that ate time and energy, and I didnt leave the treadmill running so starting up each time was really gay. I attempted to do Randy afterwards got to about rep 25 and knurling on the bar rip good size skin from my shin. Uuuuhhh, so I called it a day.

DO WORK!!!

As Rx'd:
6 rounds

30-15-15-15-15-10 = 100

Last round of pullups ended at the 20 min mark. Need to start trying to break through that 15 rep wall i hit every time. Pull ups on rings, runs around the block

*PR on rounds completed, off PR for pullups by 10.

M/56/6'1"/218

Did my first "Fight Gone Bad" today.
Total: 201

Nicole w no timer, 6 rnds, 116 pullups. Started really strong and died quick

8 rounds - 94 pullups
16,15,15,12,10,10,10,6

Hot 87 / felt like 96 F

29/m/185

25-17-15-12-14-11-5 = 99

All PUs were CTB. If I'd gotten in about 10 seconds faster, I could have gotten 4 more PUs and a PR. Running isn't my thing...

30, 20, 20, 15, 15, 15, 20 = 135

m/34/213/6"0

As Rx'ed

24, 10, 12, 12, 10, 7 = 75 (NEW PR)

previous best was 64

all runs on treadmill set to 9.0, except last 400m run, which was set to 10.0. Ran in my new Nike Free 5.0s, which felt really good.

Treadmill/ strict PUs

6 rounds (pr by PU set)

13
11
9
8
8
6
Total- 55 (PR 12)

My workout got jacked up. I had to take a 20min break after round 2 for work crap. Don't know if that either increased or decreased my results.

am
20 km cycle
pm
15,12,10,10,10 = 57 PUs (gravitron@40#)
Total = 5 rounds + .2 miles on treadmill

12,10,7,7,4,7,7,7,8,2
320 meter run

Nicole as rx'd
Running on treadmill
Alternating grip pullups

8,6,6,6,6,6 = 38 total
6 rounds + 320m

7rds in 19:49
105 PUs

Sub: Ring pullups for regular pullups

Rounds: 6 rounds

Ring pullups: 16, 12, 10, 10, 9, 7* *time ran out but I was not good for another

m/40/6'/190

M/37/6/87kg

6 rounds, 20,15,15,12,12,12

6 sets of 7 (total 42, PR by 1)!

WOD Nicole
1: 49
2: 25
3: 35
4: 25
5: 30
tot p-ups, 164.
pretty crap,wasnae feelin right,plus i was protectin ma hands,tryin no to rip them ,should've carried on wi 1st set,but rested at 44 and couldnae get rythym goin again,others were all down to protect hands,runs were a nightmare after the pull-ups !
warmed up wi hpc .
Big thanks to Elaine,Coach B,Sage,Casey,Natalie,as i got a new p.b. on the snatch this wk after Oly cert,practicing every day,technique,technique,technique !then just jump and land ! more to come !

21
15
13
12
10
+400m

35,20,10,15,15,12 for 107

PR is 112 in 6

wow... i decided to forgo the digestion aspect because i was so anxious to do this. I had a salad w goat cheese nuts and seeds about 30 min before startin... same rookie mistake i made 6 months ago.
46, 38, 25, 18 pukie, 17 pukie = 144 +400m

i am not a quitter... usually, but third times a charm so i had to stop at 17:45, i probably had enough gas for another 20 or so pullups but the aftertaste of sald is never to pleasant a third time in 20 min.

6 rounds
15-12-12-11-10=60 total

6 rounds
15-10-8-8-8-8=57

14 13 10 12 6
58

I feel like my pull ups are not getting better ie; more of them at a time.

10
12
7
8
7
6

m/37/184/5'11"

First Rugby practice of the fall season last night and it was rough, so I wasnt feeling so hot for this one

17-13-12-11-7

bwt - 235lbs

25
20
20
20
20
25

total - 130

felt like crap today

6'7", 217lb, 26 year, M

12
10
12

...My run was a hell of a lot farther than 400m...plus it was on hills.

5 Rounds + 400m run

11
11
11
11
13
Total = 55

m/35/154

Nicole as rx'd
27
22
20
16
15
15
14
129 total 1.75 miles

m/35/165

6 rounds

20 (pr)
15
10
10
9
6 (should have taken more time here, had 45 seconds left)

70 total

M/20/6'5/225
Fell down a hill and jacked up my already jacked up shoulder on 2nd set. As Rx'd. Total of 35.
5
6
7
5
5
3
2
3

F/34/5'1"/133LBS

"NICOLE" as Rx'd

5rds + 200m
18
12
10
7 (ouch!!!ripped hand couldn't hang on)
10

Ran into pukie today. Guess thats what I get runnin at 4 pm in 90 degrees and about 100% humidity. DUH!!!

D
@32's
400m @ 8min mile 2/2 split
5 rounds
17
25
17
17
17

7 rounds +200 m run:
5+5+10+10+10+10+10+ 200 M run = 60 pullups total

First 2 rounds no band at all (5 dead hang pullups each time-)then switched to blue knee to get more pullups out of it.. 5 rounds with smallest blue assistance band (put knee in band to give less assistance than foot) 10 pullups each time.
I am able to get about 20 more total pullups if I do blue knee for entire workout, but am trying to eventually ditch the band altogether... with time.

Run 400 meters
Max rep Pull-ups(Assisted/Jumping)
4-6-5-4-5-4
More of a run then anything avg 8:38 1.5 miles

M/39/285#/6'7"

P/U are my weakness. 7 rds
3 p/u per round.

Was this supposed to be kipping p/u? I have never done those.

I took 3 weeks off because I f'ed up my back doing push jerks, not listening to my body, and working out the next day with kettle bells.

As rx'd

pu's = 7, 9, 9, 9, 7 + 220m

29/m/65"/156lbs.

Pull ups:

7,6,4,4,5,6,7

Pull ups were done off the ledge at my house. Run was up the hill until the main road.

"Nicole"
(as prescribed)

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

6
5
4
6
6
4

6 rounds, 31 pullups

My kip is totally unreliable

24
15
15
12
12
12
12

and 200m total 102 (pr)

7,5,3 finished with a 70lb 400m farmer walk

5 rounds with 3:23 left. Couldn't run another 400 in the Tampa humidity. Tried for 15 pull-ups per round. Last two sets were broken.

M 39/74"/250#
9
7
6
6
5
5
I did pull-ups however I could get my chin above my hands.
Ran on treadmill.

27m, 6', 185lbs

30
25
20
17
17
17
15
8

8 rounds, 149 pullups

F/28/5'8"/133

As rx'd:

4 Rds + 400m
15/10/10/8

5 rounds
10 pullups each round

M/36/5'9"/235lbs

3 rounds-8/5/3 all strict. Can't kip. Still practicing.

Runs on treadmill, all kipping pullups.
24/16/13/13/13/13/10 + 1 more 400.
Total pullups: 102

43/169

Ran 6 - 400s and completed 5 pullup rounds in 20:17

20
17
13
10
10 - 20:17

Completed another round of 10 pullups after last 400 in 21:14

70 PU in 20 minutes

M/40/185

With at least two more weeks to go before I am allowed to run on the slowing healing broken foot, I sort of did an upside down reverse nicole: 400 metre row, max push-ups.

30
25
20
17
15
15
15

137

More better faster

m/48/185/5'11"
as rxd
20
15
15
15
10
20

24,13,12,12,11,11
83 tied pr

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters (subbed 500 m row)
Max rep Pull-ups

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

12, 10, 11, 10, 6=49 total 5 rounds plus a rowing round
12,8,

pb is 54 total plus a rowing round

17-17-11-12-11-12-12

Man is it hard to do crossfit in the heat here in B.C.!

6 rounds total pull ups 63

16-13-11-7-8-8

CFWU x 3
100 Push-up program

'Nicole' adjusted the workout to:

6 rounds:

1. 450m Run
2. 8 x pull-ups

Fitness has fallen this past month and a half....

M/39/6'1"/250

27, 13, 11, 11, 11 = 73

29/m/6'4/208

6 Rounds plus a 400m.
10-9-8-8-7-5 = 47 (strict).

m/30/215

15
10
9
8
8
7
6 = 63 reps.

Janet f/50/5'9
6 rounds 3,4,5,4,5,5 blue assist band

Scott m/49/6'/207
6 rounds +400 9,8,8,8,7,6 blue band

9 rounds, 54 pullups

6 rounds
20, 13, 14, 12, 9, 9

ran 440 yd
3
2
2
4 - switched to Chins
4
3

Outdoor track, 50 yards from track to pullup bar otherwise would have gotten another set in...All pullups were full hanging pullups (not kipping or jumping):

7 Rounds
Round 1: 1:16, 12 pu
Round 2: 1:18, 10 pu
Round 3: 1:23, 10 pu
Round 4: 1:29, 8 pu
Round 5: 1:18, 6 pu
Round 6: 1:30, 8 pu
Round 7: 1:22, 8 pu

62 total pullups, exactly 20 mins.

8
10
7
6
5
6
5
+ half a lap--pullups off of the truck basket

m/26/210/70"

as rxd 7 rds(same as last)
32
23
20
15
16
15
10
total pu-131 (pr)

ran about 320 meters fast.
DH 7
DH 5
DH 3
Kip 6
6
6
6
6
6

89 pull ups in 4 rounds

89 pull ups in 4 rounds

ran about 320 meters fast.
DH 7
DH 5
DH 3
Kip 6
6
6
6
6
6

7 rds as Rx'd

20 min 400meters max pull.
dh 12
dh 13
dh 5
light kip 8
light kip 6
kip 8

( 6 rounds)19:58

M/32/166 6'1

40
22
17
22
18

119 p.r. baby!

5 rounds

pull ups all strict
27
25
17
16
16

101

m/37/195/6'

16(pr)-11-8-8-6-6

55 total pu
1.5 mi run

The best thing to do after driving for 5 1/2 hrs is have a nice cold Corona then do Nicole...
No pullup bar available so did pushups

400 m and pushups 7 rounds and 200m
20/20/15/15/10/10/13=103
....then have another cold one!
F/34/115/5'

I did Rowing Nicole
15, 12, 11, 10, 10, 10

As Rx'd 7 rounds plus 250 meters.
1- 15pu
2- 10pu
3- 11pu
4- 11pu
5- 10 pu
6- 10pu
7- 10pu
Didn't feel great.

20
15
15
12
15

77

7 rounds 5 pullups per

amrap in 20:00:

.25 mile run
max pullups

16, 11, 8, 7, 7, 7, 7, 8

71 pullups: 8 rounds 07/31/2009
65 pullups: 8 rounds 06/26/2009
67 pullups: 8 rounds 03/30/2009
62 pullups: 8 rounds 01/30/2009
59 pullups: 7 rounds 11/19/2008

m/40/6ft/183
7 rds
15,12,10,10,10,10,9=76

M/31/6'3"/205

Today: 13-12-10-10-10-10-7-2 (74)
Previous Efforts:
16-9-8-8-8-10 (59)+250 meters
17-11-9-8-7-10-7 (69)

m/25/5'8"/165

6 rounds.

40
30
20
20
14
16

140.

25/M/6'1"/170

First time with this. Need to 1. learn kipping pullups and 2. get out to the track before the heat and smog settle in here in beautiful Almaty.

7 rounds + 250 m
14/11/10/9/6/9/8 = 67 total, all strict

m/20/168/5'9"

5 rounds plus 400 m run.

runs on treadmill. 100 pull-ups total

I didn't workout today but I figured I would post for my wife. She is the one who tumbled across the finish line at the games.

NICOLE
6 rounds on a 465 meter course
25 pullups per round
150 pullups (the most I have ever done is 117 or so)
f/31/130#/5'1.75"

rounds are irrelevant in this WOD...

I did 94 pullups

100 & 200 yard runs
5 pullups & 5 burpees
pouring rain
shins sore

7 rounds in italy
25
15
15
10
15
14
9
total 103

m/36/5'8"/ 180 lbs

7 rounds 6+6+6+5+5+4+5= 37 pullups

My kipping form and upper body strength have plenty of room for improvement!

7 round 8-8-6-4-3-3-3= 35 deadhang pullups

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
8 rounds
20pull
13wide
10chin
12p
5w
7c
6w
7c

5 rounds: dog slowed me down

18, 12, 10, 10, 8

As Rx'd
7 rds
27, 17, 15, 16, 12, 12, 10 = 99

As Rx'd

6 rounds 133
36/26/20/16/17/18

as rx'd

5 rounds

20, 15, 15, 15, 16

7 rounds in 20:04
12 Pulls each round
m/37/165

as rx'd

6 rd's 78 pullups 18,15,12,12,11,10(last 6 rd's and 68 pullups)

Kipping is getting much better. Need to work on grip strength.

3, 1, 2, 0, 0, 1, 1, 1

First time doing Nicole. Tiny pathetic kip.

Paul_C - Don't beat yourself up, the kip will come.

no clock
4 rounds, run 400, dead hangs: 13, 13, 10, 7, plus 15 calf raises each round

jump shrugs 185#

box jumps (don't know how high, but it was level with my belly button)

3x15 incline sit ups and back extensions

6 round - no kipping
8-10-9-9-8-10

5 rounds

33
18
17
16
14

treadmill, 2.0 incline (10.8, 11.0, 11.2, 11.4, ?)

slow transitions between treadmill & pull-up bar.

24/m/191

6 rounds, good pullups: 14,10,9,7,6,5

This
15-11-12-14-16+Run
Last
21-18-15-13-13

31
31
21
17
17
total 117 five rounds

9rnds (less than a 16th of a lap from 10)

16/9/9/9/8/8/8/10/6 = 83

20/m/155/5'8

30/m/71"/180/Taji, Iraq

6 rounds
30, 15, 15, 15, 15, 15 : 105 total (kipping)

This one tore the callouses off my hands... That should make things interesting for the upcoming workouts.

Rx'd with 20lb vest.
23
15
16
14
12
14
and 200m run at end.
Tie PR with vest. Felt like garbage the whole time. Will easily break 100 next time. Loooooong week with camp and wods.

5.5 rounds
rowed 400 in lieu of run
11/3/3/4/3/4=28
1st rnd of pus ok.
hope to avg 7 pu/rnd next time.

7 rounds- treadmill on 9:8
35
25
20
20
15
16
25

6 rounds:

30, 16, 14, 13, 13, 13 = 99.

Big PR on this, although the distance might've been a little short.

Also a PR by 4 for max pullups! I jumped from 26 to 30.

M/41/69kg/172cm

8 rounds
5,5,5,5,5,5,5,5=40

M/41/5'11"/185

11 CU
8 PU
9 CU
6 PU
8 CU
5 PU

+300m

7 rounds + 75m

7/7/7/6/4/6/5 PL
PL bars were really thick, and it was hard to hold on

last time:
6 rnds + 200m
11/8/7/7/6

7 rnds + 75m

7/7/7/6/4/6/5 = 42 - strict
PL bars were really thick, so i couldn't hold on well - still can't kip, and it's killing me, not like it would have helped today with wet bars that I could barely get my hands around

last time
6rounds + 200m
11/8/8/7/6/6 = 46 - strict

20, 16, 14, 14, 12, 13 total 89. PR was 86 and last time around was a dismal 75

M/29/6'4"/202

Rx'd (Outdoor running)

7 rounds + 400 meters
86 pullups
(23-15-12-10-10-9-7)

Big time PR

Been running a lot lately, for me that is.

Subbed 1mile on the bike trainer for the 1/4mile runs.

5 rounds 50 pull ups. Same as usual for me plus a couple pull ups, could have/should have gone for more reps at the first 3 rounds though.

5 Rounds

3 rnds on C2 Rower
2 rnds on treadmill @ 9mph

pullups are weak and rack sucks to tell the truth. Used a excersize ball for the assist and the pull downs for max out.

Our FD gym is small so we have to share some equipment. Working on building a better rack/pull up bar. Also getting $$$ money together for other X-fit equipment.

M/33/6'6"/240

First time doing this workout. Joined Crossfit 4 days ago. Still learning how to do the kip pull-up. 7 rounds, 66 total.
15
14
11
10
9
9
4
I will get there. I am loving it. CROSSFIT ROCKS

M/23/5'8"/155
Tried to focus on PU's so only did 5 RNDS.

24
17
15
14
12

Last time (3/31/09)
Results: 7 rounds
Pullups: 22 / 16 / 13 / 12 / 10 / 10 / 10 (93 total)

This time (8/1/09)
Results: 6 rounds + 200m run
Pullups: 29 (PR) / 17 / 15 / 12 / 11 / 10 (94 total)

I could have a lot of excuses why I was not able to get 7 rounds today. I played ball this a.m. (undefeated in 4 games), and it was hot as a mo' out there at 2 p.m. But the real reason is that I just didn't focus and push hard on the runs, and it showed. First 400m was 90s, and the rest were around 120s. (Also rested too long between sets - 30-45 sec instead of 20-30 sec.)

On the plus side, pull-ups went pretty well. I really wanted 30 on the first set, but I just missed it (got to eye level with the bar and couldn't clear it). I hung at the bottom of the bar for awhile and tried to re-grip, but it was useless.

I finished 6 rounds at 19:00, and got about 1/2-way through the 7th 400. I just walked the last 200m - but I punished myself by doing 1 more set of pullups - got 10 more.

M/30/5'9"/175

5 rds

pullups:
32
15
15
10
13

You folks that are getting 7 rds and above, I'm in awe, good work.

My second crossfit workout ever.
7 rounds, 130 total pull ups.

38/m/5'11/163 (8/1)

Nicole: Run 460m, max pull-ups + equal # of j-pull-ups
20:00
10-10-10-10 reps
4 rounds + 200m

m/28/183/5'11"
7 rounds
12.10.8.6.9.9.8 (gotta work on those)
stellar workout.

27/17/13/11/11 total 5 rounds:79 reps

m/44/5'7"/172

total of 93 reps - 20/20/15/10/15/13

Slipped off the bar on round 4. Still a PR for me.

Always a gut check, treadmill runs 9.0-10.5mph:
46-30-22-22-22-20-1
163 total, 7 rnds. PR

Just barely made it to the bar for one pullup before time.

weighted dips 45#x10 x3
1-arm cable row 70x6,x6,x10
Seated calf raise 90x10x3

later,
b
m/32/5'8-1/2"/169

6 rounds

15
13
12
14
7
9

4.5 rounds
100 pullups

not too hot.

m/30/5'11"/180

as rx'd 8 rds
30/21/18/15/12/10/10/10
126 total pullups (PR)

PR! As rxd: 8 rounds/140 plups. Conditions were hot/humid. Lost grip due to sweat on multiple rounds.

6 Rounds plus a run

25/14/13/10/10/14- Modified to Jumping PU

Queens Park: 4x100m length of rugby field, Ring Pull ups

6 rounds
20/16/14/16/16/14 (96)

+ 200m run into 7th rnd

5 rds plus 400m 3 pull ups, 4th was after 20 min and last possible.
7/6/6/5/6/3+1
Assisted

M/35/6'2"/185

6 and 1/2 rds

well made it 6 rounds but took over 20 minutes...had to run between two differnt rooms so tok sometime..

P/ups
1-14
2-10
3-11
4-9
5-10
5-9

Kipper - you're my hero.

M/ 40/ 6'/ 220
As Rx'd
1- 10
2- 9
3- 9
4- 8
5- 8
6- 8
7- 7
18:54

did 4 rounds- walk/jog 400m...used asst. p/u mach @90# 20/15/15/17.
didn't think was too bad since i'm still pretty new to the program. there's only room for improvement!

M/32/5'9/207

Band assisted pull ups.

6 rounds with reps ranging from 12-9

400m on treadmill at 7.5

15 dead-hang pullups per round.

15
15
15
15
15
20

Total: 95

[95]

15
12
15
12
12

66 total in 18:41

10
8
8
8
5
7

Outside

Matt:
6 rounds 1/4 mile run on treadmill 1% incline
5 rounds of 40# assisted pull-ups (11-9-7-6-5)

Karen:
6 rounds 1/4 mile run on treadmill 0% incline
5 rounds of 52# assisted pull-ups (10 - 15 each round)

m/26/6'3''/222

as rx'd
1-10
2-4(slipped off the bar)
3-6
4-6
5-4
6-6
7-5

it was rainin out but even if i slipped off the bar i hit the ground runnin, i wanted more.

Subbed a run around the block (.28 miles) for the 400 yard sprint.

20
20
15
15
15
15
18

Total - 118 (PR)

Felt sluggish today, so I was surprised when I beat my last time. Took a different approach to the pull ups though, and didn't max out until the last set.

M/35/6'1:/182

6 x 400M
18
13
8
8
10
11
Then got 200M in before 20 minutes up.

21, 15, 13, 12, 11, 11 = 83 pull-ups

about 200m into round 7 when time ran out

5 rounds
20 pullups each round.

m/40/6'0"/192

7 rounds in 19:18

26/16/12/12/12/12/12=102 (PR by 6)

New PR with 7 rounds completed
15/11/14/12/12/10/5

7/7/7/7/7/7/8 = 50

7rnds + 50m
25,18,12,12,12,10,12= 101

8 rds
5 pu each rd

Had to drop and restart later in rd but, decided I was doing 5 no matter what.

More cardio than anything

8 rounds. PU's = 18, 10, 10, 10, 6, 9, 8 = 71

Last time (3/31/09)
Results: 7 rounds
Pullups: 22 / 16 / 13 / 12 / 10 / 10 / 10 (93 total)

This time (8/1/09)
Results: 6 rounds + 200m run
Pullups: 29 (PR) / 17 / 15 / 12 / 11 / 10 (94 total)

I could have a lot of excuses why I was not able to get 7 rounds today. I played ball this a.m. (undefeated in 4 games), and it was hot as a mo' out there at 2 p.m. But the real reason is that I just didn't focus and push hard on the runs, and it showed. First 400m was 90s, and the rest were around 120s. (Also rested too long between sets - 30-45 sec instead of 20-30 sec.)

On the plus side, pull-ups went pretty well. I really wanted 30 on the first set, but I just missed it (got to eye level with the bar and couldn't clear it). I hung at the bottom of the bar for awhile and tried to re-grip, but it was useless.

I finished 6 rounds at 19:00, and got about 1/2-way through the 7th 400. I just walked the last 200m - but I punished myself by doing 1 more set of pullups - got 10 more.

8 rds.
14,8,6,10,8,6,6,5
That is a great workout!

SMASHED my chin on the bar on Rd 1. Ouch

Running done at 9.5 on the treadmill.
Bottom line, need Chalk for hands, starting round 3, I dropped each time b/c my hands slipped off the bar. Needed to get more reps.

Rd 1- 20
Rd 2- 15
Rd 3- 11
Rd 4- 11
Rd 5- 11
Rd 6- 10

Total:
78 (PR tie, I think)

m/23/6'/170lbs

as rx'd...5 rds

21...17...17...14...15 = 84 total

14
12
9
11
8
10

cfwu x3 sans pullups

subbed 500M row, 6 rounds,
14, 11, 10, 8, 9, 8 kipping pu

fast day

27M 6'5" 220#

M/35/6'/205#

5 rounds again. 15, 16, 12, 11, 10 pull ups. ran at 6 MPH pace. Could have done one more run but had to wait to use the PU bar.

WOD - 7/124 (21+15+15+15+12+12+24)(bandera roja)

6 rounds
96 Pull-ups

Hill run at CF Unbroken for 400m

M/38/5'10"/168

Guestimated 400M (definitely less though)
8 rnds + 200M 12 Pullups each round
my kipping <> fluid yet

10
7
10
10
10
10

67

6 rounds + 400 meters

half kipps w/o band whoop whoop! bout time

6 rounds:
35
23
22
18
17
15

130 19:10 08/03/2009
112 19:31 03/30/2009

20 strict
16 strict
16 kipping
13 kipping
13 kipping
run only

Runs done as 3 times around main floor bball courts, butterfly kip. 6 rounds: 25, 16, 15, 13, 16, 13 (98). Numbers real low today.

28
20
18
15
15
15

Total: 111 pr

23 18 16 14 15 plus one run.

I ran out of asthma meds Friday night and I'm dying today.

Better late than never:

14+11+9+9+11+11+7=72

Same number of rounds but improvement on pull ups, did 60 last time. Ran out of time while doing pull ups on round 7.

M/32/6-1/187
7 rounds and 62 total pullups
16/10/8/6/8/8/6

15-15-12-12-12-12. Had to cut it short because the gate was closing at the track. Stopped with 4 min left

16
12
10
10
8
9

Total = 65 (PR)

7 rounds + 7 pull ups and .10 miles

17
10
9
8
7
7
7
7

Total= 72

(done 8/3 after 5 rest days)
15,12,10,10 + 200m. Finished rd 5 with 10 p/u's at 22:15...163/178. Overall not too bad for me.

F/20/165#/5'5
5 rounds + 200meters
6/5/5/5/5
Friend assisted me slightly on pull ups at the end but he said he was lifting at most 5lbs.

4 rounds, 37 pullups

34yom / 206lbs

Puppy—5 rounds of:
Run 200 M
12 beginner or assisted pull ups

13:30

Loved this workout...wish I could move up to pack, but my max rep pull-ups are <10. Anyway, I used 60# of assistance for the first two rounds, then increased to 70# for the final three rounds.

15 because had to deadhang
25
20
15
15
15
PR by 5

6 Rds ~ 20:10

13/12/11/10/9/8 = 63 Pulls

5 rounds as RXed, 40 pullups total

As rx'd

5 rounds

20-18-15-12-12=77 PU

At the park. 83F, no breeze and about 80% humidity. Walking for parts of the 400M - weak performance, not my favorite WOD.

6 rounds + 400m
16,15,8,10,13,7

34/M/206

95 (6 rounds)

450 meters / round
PUs:
15,9,9,9,8

19:11

M/53/5'8"/141

as rxd 6 rounds
29,19,17,16,15,16 = 112 new pr

25/15/10/11/16/4
Total- 6 rounds + 81 Pull-ups

Complete as many rounds in 15 minutes as you can of:
Run 4x around work basketball court
Max rep Pull-ups

15/12/13/7/11, then 25 pushups due to multiple burst blisters

6 rounds + 58 pullups

"Nicole"
Run: 400m
PU: 23+11+12+10+10+10 = 76
Down by 2 reps from last time.
6 rounds + 100m
Just really, really awful. Felt terrible from cold and lack of sleep, arms like jelly.

Pull-ups are not my strength

M/5'10/160/19

R'x

7 rounds

pull ups: 13, 12, 10, 10, 8, 9, 10 = 72

I hope for good improvement next time.

male, 6'1, 200lbs, 29yrs old
1)20
2)15
3)13
4)13
5)13
6)14
7)half lap
88 total chinups

15
15
15
15
10
15

85 pullups...pretty lame!
wasn't real inspired to do this!

22/20/17/15/14/13/12=113
All runs were between 1:30 and 1:35.

6 rounds and 104 pullups

Somehow this was my first time on this. In almost 2 years of crossfitting, I have always skipped this. Its a good one!

As rx'd
35
20
11
15
13
13
15
for 7 rounds/122 Pull-ups
PR

7 rounds

1)20
2)15
3)15
4)10
5)10

20:24
4 Rounds
400m Run
10 Walking lunges (80lbs barbell)
10 shoulder press (80lbs barbell)
10 pull-ups

soo outta shape. couldn't get enough air the whole time.

20,15,10,10,10
finished 5th rd at 19:19

5 rds + 100 yds. 20, 12, 15, 10, 5

6 full rounds

1) 15
2) 12
3) 10
4) 8
5) 8
6) 7
finished 7th 400m at 20:39
60 pull-ups
then did 6 sets of 10 of kipping

run + pull-up
400m + 18
400m + 17
400m + 16
200m

As rx'd. 9 rounds. 111 pull ups.

the funny thing about the video and Gillian not getting on American Gladiators is that most of those Gladiators are trying CrossFit now.

Tanji Johnson, a WA state fitness/figure competitor (WHO IS 5'3"!), played the Gladiator "Stealth" and is now a dedicated CrossFitter at one of our affiliates!

All good though. Our CrossFit Kids would WRECK those AG challenges and obstacle courses.

22,15,13,11,9
5 rounds

21+18+12+12+10+9+11=93
7 rds

32/m/6'2"/205

6 rounds

32,23,16,13,13,13 = 110 total

Phil 4:13

As rx'd

7 rounds
21,16,12,10,9,10,10 = 88

forgot to record the last one.
3 month anniversary crossfit. could never have imagined doing a 21 pullup set 12 weeks ago.

pull ups on pine tree, 20 x burpees per round
around 10 rounds, pullups steadied at 15

M/40/196/6'

As rx'ed
6 rounds
12,10,10,9,10,10

I did this today instead of the L-Sit Pull ups today -- I'm just not there yet.

5 rounds
25
20
18
18
15

I'm on my second day back after a little break from a soccer related ACL injury, so my running held me back a bit. However, getting the callouses back on my hands actually feels good?

7 rounds

16.1km/15
16.1km/15
16.1km/10
16.1km/10
16.1km/10
16.1km/10
16.1km/10

Had to stop 1 round early - client walked in

7 rds
15
12
10
10
10
10
10

finished 7th round 19:03

8 15 12 10 10 8 8.....FIRST TIME TO GET THE KIPPING PU'S!!!

Love Them!

8 14 11 9 9 8 8 7 7 + 300m
9 in 20:40

Moritz Germany

not much pull-ups caus i m learning the kip

16, 10, 9, 8, 8, 7, 7 = 65 deadhang pullups

+200M

M/37/185/5-10

30-25-25-25-16-16 = 141
hands started bister ripping at 105 pull up so down shifted to save the hands.

SUB 2:00 walk (calf strain)
SUB bdi (tendonitis)

30,26,24,22,22,26

150 total
previous 125

M/39/150

WU
7 rounds + 300 meters (82 pull-ups)
13-12-12-12-12-12-9
M/48/191#/72"

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 23-23-20-16-17-17 = 116
------------------------------------------------------------------
Compare to 090626

Max rep Pull-ups 30-25-20-21-20-11* = 127

4 rounds
15-15-15-10

6 full rounds

ran on treadmill
pull ups: 35, 12, 20, 18, 15, 12

5 full rounds, 60 pull ups

6 rounds
23, 17, 13, 10, 12, 11 = 86 pullups

m/35/5'9/175

CFWU - 3. Reg. Superman. Burgener.
27,20,16,14,14,14,14=119
6/26:26,18,15,14,14,14,14=115
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

Pretty good pace. Not much of a break between run & PU.

M/33/165

Banded pull-ups
6 rounds: 30, 20, 15, 20, 16, 15

F/27/135

Banded pull-ups
5 rounds: 25, 20, 20, 20, 20

7 Rounds

25-20-15-15-10-15-10 - 110 total

6 rounds
20,20,20,20,18,16

Rounds: 6
Pull-Ups/Round: 15,11,11,8,8,7 = 60
400 times: 2:04. 2:11, 2:12, 2:14, 2:23, 2:21

6 rounds plus 150 m on 12 treadmill
PU 20,12,10,10,10,8= 70

47/M/184
11
10
9
8
6
200 m run
outside (89 degrees)

15
15
15
15
11
+400m

Last time:
15
11
10
10
11

M/33/190

5 rounds

12
8
7
8
6
(41)

Rounds:9.5 - no time for last rd of pullup

Treadmill

strict pullup
15,9,6,4,5,6,5,4,5=59

4 complete rounds:

5
3
1
1

Supplemented with uncounted assisted PU's each round.

8 rounds (didn't finish last run)
10 kipping reps for all

m/48/179

Selective stretching

Then I did the following modified version of the wod:
Run, 440 yards, 1:57/2:06//2:16/2:12/2:12/2:11 splits
Pull Ups, Chest to Bar, 1:14/1:09/1:09/1:09/1:14/0:42 splits, 17/12/11/10/8/8 reps
6 Rounds/66 Pull Ups (Chest to Bar)/19:36 Total Time

Selective stretching

Purposely kept the runs slow. The last time I did this workout I got 6 rounds and 59 Chest to Bar Pull Ups. My PR as rx'd is 7 Rounds/111 Regular Pull Ups on 080924. It is amazing how much harder it is to do CTB pull ups than regular ones. Next time I will consider trying to squeeze in another round by picking up the pace on my runs.

4.5 rounds (pull-ups: 35,15,15,15)

8 rounds and 10 meters
@ UBay Dr. pull up bars
1)18
2)12
3)11
4)11
5)11
6)11
7)10
8)10

9 rounds
1-16
2-11
3-10
4-12
5-13
6-6
7-12
8-14
9-10

CFWU x3
Burgener warm-up + extra snatch work
WOD: 7 rnds completed using kipping pu, results as follows: kipping pull-ups/tread mill
rnd 1. 16
rnd 2. 10
rnd 3. 11
rnd 4. 8 (came off bar)
rnd 5. 14
rnd 6. 14
rnd 7. 8

29/m/185

30, 25, 20, 15, 13, 12 = 115

5 rds + 6th run in 20:10
20
14
10
12
12
Total= 68

CFWU x3
Burgener warm-up
WOD: Kipping pull-ups/treadmill
7rnds completed as follows:
16
10
11
8 (grip slipped)
14
14
8 (grip slipped)
totals: 81/1.75 miles in rx'd time

M/27/6"/168

Just was able to get in a full 6 rounds. All runs done on a treadmill on 8 MPH and 3.5% incline.

PU's were a huge PR for me, I really surprised myself today.

41,30,28,22,20,18=159

14, 10, 7, 7, 7, 7, 7

2009-07-31: 6 rds 74 @ 11(15),11.3(15),11.5(12),11.7(12),11.8(10),11(10)

2009-06-26: 7 rds 70 strict pus (10 each set)

strict pull ups
10 8 8 8 7 7