Yes!

I had an injury and couldn't do pull ups last time this one was posted. Been looking for it ever since.

FUN!

Ripped my hand attempting Linda today(first time ever. always wondered why people complained so much about it, now I get it). Gonna do it early tomorrow. Guess the pullup WOD will wait till the evening. Not gonna let Linda win!

HEYY GUYSSSS NOOBB HERE.

Well not really a noob. I was just wondering. Since im not strong on pullups woult it be okay if I do them strict deadhang. Trying to increase my deadhang pullups. Get stronger that way. Is that alright.

The ONLY time I have ever ripped my hands was the second time doing this. It was not on my bar, so I should be safe tomorrow.

This is a fun WOD.

Go FRAT!

f/39/172/5'11"

Oh Goody!! This looks like a 3 minute workout for me... maybe 5 minutes.

I suppose I'll supplement the workout with something else.

One day my Golfer's elbow will heal and I'll learn how to do a kipping pullup. Then I'll be in business.

He looks silver

never tried this one. Looking forward to it.

Ahhh crap, I just had to tear my hands during Linda didn't i...dang it!
Oh well, that's what tape is for! Wrap these babies up and bust out some pullups!

At first I thought it was silver or metallic statue. Then I clicked on the high-res and realized it was a person. Photoshop?

#6,

Yea its fine to do strict pullups, I always go back to them every once in a while. Just because you can do kipping doesn't mean you should never do dead hang pull ups.

THX cjr

Even after the punishing workout today I couldn't wait to see what tomorrow brings. Like a bad accident you just have to look....

seriously cool photo! Would have been even cooler without the shoes and socks.

this WOD will be a welcome respite after Linda, even though due to equipment limitations I modified Linda as Deadlift, DB thruster, strict pullup. Oh well!

I would just like to point out how uncomfortable the guys looked spotting eachother on HSPU's, haha

Hey guys, quick question: when they say to do pull-ups, they mean regular old fashioned pull-ups and not kipping pull-ups, right? I've only CFed for a week now, trying to make sure I'm doing the right exercises...

#6, its all about your chin over the bar

**FRAT**

Check out CF Radio from 8/12. Playoff Beard weighs in on the CF community and discusses the 30-day Paleo Challenge with a strong shout out to Herm for the idea and the inspiration.

Oh, and some other guy was on talking about the CF Community and some other stuff too.

;=)

#18 Chris Rzemieniecki

The default pullup in Crossfit is the kipping pullup, which includes butterfly kip as well if you have the ability. However it's your workout so you can do deadhang if you so choose. Just make sure to detail that in your post for comparison next time!

Chris #18, if the WOD just says "pullups" feel free to do whatever kind you like, including kipping. It will specify "strict" if necessary.

Guess who decided to do Cindy today due to equiptment restrictions for the day? I DID! Guess who's gonna feel the burn real bad tomorrow? :)

I just wanted to say thanks #21 and #22!!!Everyone on this site is so helpful!

Can you guys help me out on the clean? (from yesterday's WO)
Once you get the bar up to your shoulders, are you supposed to bring the weight all the way down before straightening up (like a front squat), or do you just bend your knees however much you need to to clean the bar to your shoulders? (Am I making any sense?) - in the video, it looks like Sage cleans the bar up to her shoulders, then sinks down until her legs are parallel to the floor before straightening up. Is this an essential part of the lift?

I am looking at my hands tonight know that tomorrow they will be bleeding...i am excited!

m/22/6'/178

CFWUx2, 10x rep BW BP, 1x MU

Did one each Ring Dip and Strict Pullup during first minute, and so on.

Ring Dips ended during 9th minute, Pullups ended during 11th minute.

m/27/6'/175

17 rounds + 14

Does this workout mean that if I don't complete 10 pull-ups in the tenth minute, the workout is over for me?

Who would've guessed that the Silver Surfer does Crossfit to stay in shape.

this will be welcome relief for my lower extremities of which has limited feeling.

great work playoff beard

Unlike Ty, my skin looks normal, but I have an adamantium frame on the inside.

What is the best diet to frim off my fat?
I am on the warrior diet and it works ok but I heard the zone is good. Help please

@#31 The zone diet is your friend.

And after Linda... bring out the tap ladies and gents!!

Errrrr tape. Here we go!

#31

You can go zone. Or Paleo. There both intended to increas fitnees through shape (how you look) and more importantly performace.

Zone tells you how much to eat, A bit of emphasis on what to choose for eating. Paleo basically tells ou what to eat rather then when and how much
People on paleo should eat to support physical activity and never ocer do it basically.

Id say start on paleo. Later see if you wanna go on zone.

That is one bad-ass group of CrossFitters! I wish I could have been part of that trainer WOD!
Awesome!

#18 Bingo: Thanks brother. Unfortunately I was teaching my afternoon class today and missed the broadcast. I can't wait to hear your segment as soon as the podcast gets posted to iTunes.

BTW, I hope I didn't come across like a babbling idiot, I was a little bit nervous...first time on the radio :-)

Rookie: Thanks mate.

Awesome WOD for my birthday! Looking forward to it

m/35/175

as rx'ed
16 + 7 (pr by 1 minute)

w00t!!

What should I do if I am unable to do even one pull-up at all?
A few months ago I tried doing jumping pull-ups, in which I would jump up and get my chin above the bar and lower myself down but my arms & back/side muscles became very swollen for an entire week and I couldn't straighten my arms.

anybody out there gone through the starting strength program? i've been cfing since early march and have seen notable gains in every area but i'm still very much under strong and would like to put on about 15-20lbs of lean mass. I'm M 19 yrs old 5'11" 160lbs at the moment, i'd like to be more like 175-180lbs.

anyways, my questions are will i lose all the metcon capacity and bodyweight exercise capacity that i've worked so hard to build up if i do a 3 month starting strength program? can i incorporate metcons into the program without screwing up the prescribed recovery periods? what about cf with a strength bias ie 5x5 DL then a 8-10 min WOD. would greatly appreciate any feedback. thanks!

#33 Ryan: Aaahh, you were right the first time, go for TAP!

# 41 Aidyl,
Sounds like you got a little case of rhabdo. Try some different type of pull-up progressions:
horizontal rows: http://journal.crossfit.com/2007/06/ring-row-beginning-pulls-on-th.tpl#featureArticleTitle
Brand X progressions: http://www.brandxmartialarts.com/videos/Pullupexercises.wmv
bands

Scott I'm 5'11" 170 right now. I did CF for a year and felt I was under strong as well. At that time I weighed 160. Then I did SS for about 2 1/2 months and gained 20 or so lbs (you have to drink the gallon of milk a day) The strength gains are amazing but your metcon will suffer for about 1 month or so after SS. Then you'll find you metcon times will come down. Well at least mine did...heh I stopped doing SS when I hit 315 lbs back squat 3x5.

Good luck.

What's a kipping pull up?

# 41 Aidyl

Its the lowering yourself down thats the problem. Do jumping pullups but drop straight back down, don't hold onto the negative (down portion) and you should be fine.

Cheers

10 series + 9 reps

Whats SS?

m/22/110

9 series

Left hand is busted from Linda, pullups should be loads of fun.

41/m/176cm/72kg

21+15 (PR by 1 pull-up)

That's a total of 246 pull-ups in 22 minutes. Last time I did this was in april 2008 when I was 3kg lighter. In the meantime I did death by pull-ups with C2B pull-ups (PR 13+11).

new to crossfit in the last 3 week's. not doin to bad tho. little confused on this one could some one explain?? :S are they wide grip or do we chose?

regards will

first time with this one
13 rounds + 9 PU
good times

Hi peeps, got a question about the "300" workout....are the weights used for deadlift and floor wipers the same for women? And what is a floor wiper? Thanx

@ #23: bob

when the wod says 'clean' you're supposed to do a 'squat clean'. this is the one you describe where you either catch the bar in squat position or lower yourself down to a full squat before standing up. (exception is 'Grace')
the clean where you just squat enough to catch the bar on the shoulders is referred to as 'power clean'. the exercise-demo section on the main page should have plenty of examples.

@ #42 scott
on the message board under 'wod' there's a sticker (even many) posted with some 'heavy metcons' developed from the crossfit strength bias program. maybe that could be a good way to do some heavy work and still keep the metcon ability. i'm planning a couple of months of those workouts for this fall.
good luck

/c

Awesome vid! Lookin' good Mike G and Chuck!

Not good with pull ups, might have to use kipping pull ups or the assisted chin machine, which one would be better????

completed 13 minutes (14 reps). didn't start minute 14
CFE workout

WOD as rx´d:

Felix (m/10/32kg): 14 rounds kipping PR
Fred (m/43/74kg): 13 rounds + 6 PUs kipping PR
Gisela (f/42/54kg): 9 rounds kipping

17 rounds

About the photo...I'm not buying the name of "Celio 'Ty' Silva"...am I nuts, or does the person in the pic bear more than a passing resemblance to Tony B? ;^)

Pullups done on rings. Four rounds completed as Rx'ed.

19

Day Three - CF

11 minutes total
1 min - 1
2 min - 2
3 min - 3
4 min - 3
5 min - 3
6 min - 3
etc to 11 min -
11 min - 1

Upper back is on fire!

It hurt too much to grip the pull-up bar today so I did "Death by Bench Press"

65# Bench Press

13 + 9

Did round 1-11 unbroken then muscle failure from there.

12 + 9

14 rounds

m/44/185

16rds + 7

does anyone know if there's any of those mp3 files with the beeps ever minute built in, like there were for tabata something else? i think it'd be a lot more effective to be listening to one of those than keeping an eye glued on my watch...

25/m/5'11"/177
as rx'd
14rds + 14
bell rang as I went to start last PU

20 rounds = 210 pull ups
time: 28 min

i cant feel my arms or back, thank you coach!

28/6'8"/220

15 + 13

10 Rounds + 7 = 62 Strict Pullups done on rings

m/44/5'9"/165

14+8

6 rnds + 4

still can't kip, hands torn up from yesterday, bar really high up, so I had to jump and pray my fingers caught + hilly 2+ mile recovery run (did PL at 15:20 min mark) in 18:40. lower back burning from yesterday, hands oozing where skin was ripped off

17 rounds + 13 (PR)

@ #46 fredrik
a 'kippin pull up' is a pull up where you use the legs + core to generate momentum in the vertical plane before starting to pull with your arms. think of it like a 'swinging pull up' (if that makes sense). it allows for more pull ups to be done in the same amount of time, hence increasing power output.

@ #49 irro
SS is (most likely) a reference to 'Starging Strength' by coach Rippetoe. it's a really good book describing the basic lifts.

@ #55 sophiep
don't know about men(women weights. for the floor wipers - google is your friend. gives you a bunch of links inlc. some youtube vids.
basically it's lying flat on your back with the bar held in the top position of a bench press then moving your feet (together) to touch, in an alternating fashion) the weights to the right, then left.

m/6'0"/165/24

10 rounds total + 6 on the last round

17/M/6'0''/143

20 rounds plus 15

nevermind lol, i just realized i did the workout completely wrong

8 rounds, 8 kipping

19 rnds!! PR by almost two rounds!

Butterfly kip unbroken until about the 16th round, from then on it was a fight to get my chin over the bar.

CFWU
situps on steep decline

WOD
As Rxed

5 rounds plus 4 pullups. Modest improvement over 090218, but I lost my form and strength with about a month off.

first time with this one..
16 rounds
14 pullups in the 17th minute.
my hands are, for the first time, truly unhappy with me. Good stuff.

m/29/6'1/191

as rx'd

14 rounds + 14 pull ups pr

16 rounds
Used Rogue portable bar outside in a steady drizzle. Grip was dead at the end.

M/22/6'2.5"/224

6 minutes+5 reps

Fell short of PR by one rep. In my defense, I'm 12 pounds heavier than last time.

first time around on this one i was pretty weak in pullups. looking forward to the test.

m/29/5'11/168

20 + 11

m/32/5'9"/170

16 Rounds + 7 (PR by 13 pull ups)

m/23/5'11"/173

Today's WOD: Marine Corps PFT

21 pull-ups (1 for the Corps)
100 sit-ups
3 mi in 17:12 (PR by 38 sec)

Go Crossfit

GREAT NEWS!! Anyone that has been longing to have a gym jones t-shirt can now get one! They've decided to sell them. All your friends will know you're cool. The link is below. Enjoy!

www.gymjones.com/buy.php

as rx'd- no band :)
6 rds + 5

bw 165

8 rounds

pullups dead hang
+ 24 lb weight vest

m/33/6'4"/220

9 rounds strict deadhang pullups.

Callus ripped off after round 7.

@ #68 anathema
try the message board (link from the main site). at least there are a couple of really great ones for the 20on/10off tabata. i wouldn't be surpised if someone had done a couple for the minute too.

/c

47m, 203#, 6'0

just crushed my pr of 14 rounds and 4 pu

new pr: 15 rounds plus 14 pulls ups, needed another five seconds, but it wasn't there.

Folks, some smokin' pull-ups goin' on!

M/47/66"/135

CFWU

14 Rounds + 10 PU = 115 pullups

KALSU FOBBITT

9 mins... at least I'm getting better at these pullups. At first I was dead hanging, then it turned into kipping. Easy day, easy day.

1-12, 8 reps for round 13.

The HSPU spotting in the video = comedy GOLD! Everyone is a little closer after that experience I'm sure.

M/23/5'7/172

14 Rounds

Didn't have a bar at work so I did them on a wooden beam.

8rounds plus 8

15even (PR)

10 even(PR)

Good stuff! 19mins is what I was able to push out.

Death by Pull ups
19rd + 14 reps
Total of 204 pull ups
Pr by 1rds and 33 pull ups

8 assisted with 45 pounds

So how do you combine crossfit with SS?

Do you do your Crossfit WOD and then an SS workout?

f/39/172/5'11"

So I head out to our pullup bar in our garage with minimal clothes and crocs on my feet (lightest shoes I have). I'd have gone barefoot but the floor is kind of dirty.

I decided to do "ladders" or "pyramids" as my pullups are definitely a work in progress... as is my sore elbow.

pullups 2 sets. not timed
1-2-3-4-3-2-1 reps
1-2-3-2-1 reps
making for a total of 25 pullups for the day.

We'll get there one day.

34/m/175

Ok Nob lets see, 15 rounds

As Rx'd:

14 rounds on the money.

That got real tough, real fast.

Is that a muscular tobias funke? lol, pretty impressive Celio.

Ten rounds plus ten; 65 total

When I started CF 2 plus months ago I couldn't do ten pull-ups total if you gave me an hour kipping or otherwise...I don't even know how to comapre that to any sort fo PR so I'm starting here!

Just watched the video. First of all, I had a blast working out with everyone. Second, how did poor Jolie get stuck with Chuck for HSPU's???? hahaha!!

I want to thank John Brown for ripping me up and down on all those hspu's.......I'm sure you worked harder than I did, bro!

53 Spohiep: 95lbs for both DL and floor wipers, women's wt. Good floor wipers videos on Youtube.

m/39/158
15 rnds + 10

#50 Memuc you're a beast!! Pullups aren't one of my strong exercises, but will go balls out and see where I end up

As Rx'd

15 min + 13 pull-ups PR

Thanks Coach

#68 - Search for "Power Hour" mp3's

Yes, future crossfit games trophy idea!

25/m/5'11"/204
17+11 = 164 pull ups

As rx'd
14 rounds + 13

anathema
just download audacity, take your own mp3s and make a tone every minute

23/m/6'/185

12 rounds +11
Hands are still torn up from yesterday. Pullups got a bit poor on the 12th set

15+9,total 129. PR is 16+16. Grip fried from Linda yesterday, this is the first time doing this workout since my grip change, so I'll take it.

29/M/5'11/168

8 Rounds + 6 Strict Hang cos I can't kip for crap :)

4 rnds + 4 this is is one of my weakest exercises

Hey Everyone got a question about butterfly kipping

If you do it as your main pullup wouldn't one side of your back be trained differently than the other??

11 rounds + 10 unbroken until round 11

M/40/6'0"/155

14rds+7

same as last time. pr remains 16

#51 Any grip you like. The standard is fully extended arms to chin above the bar. Grip the bar and move your body how you need to in order to get there. Kipping, bicycling your legs, whatever is all good.

as Rx'd

17 rounds + 10 = 163 total, PR by 2 rounds and 10 pullups

followed by 3 min (cumulative) L sit

anybody else's life hurt after yesterday?

35# weighted pullup ladder (1 min)
7 rounds

C2B pullup ladder (1 min)
8 rounds

Grip was limiting factor, hands shredded despite tape & grips! 

Deadhang pullups. Strict.

7 round +6 pullups.

It was funny how I thought I didn't have time to do this WOD. LMAO

M/22/6'2/160

11 rounds as rx'ed

chest to bar
14 round +7pu

Sorry if this has been asked. i don't have a ton of time to search around.

I know the standard Xfit pullup is the kipping pull up.
My pull up bar is a door frame Bar. so i can't do a kipping.

do i still do this WOD as RX'd?

15 rounds as Rx'd
PR by 1 round

All deadhangs palms away

8 rounds unbroken. Did 9 and 10 broken. Finished 10 just as my minute was done!

ok i was able to read a bit and figured out what i need to do!

Yes! this one'll be fun!

That picture is just HOT!

CFWUx2-no pull-ups obviously.

21 rounds even...couldn't bring myself to get back on that bar to get even 1 pull up for round 22....now that it's over I'm mad that I didn't get back on the bar!

Worked on rowing after.

None the less it's a PR from February (20 rounds + 17 back then).

Bang it out everyone!!

BTW: all kipping pull-ups.

29/m/65"/156lbs.

As rx'd:

Completed 10 rounds + 9 more

Sean:

Completed 10 rounds; pull downs. Working on getting that first pull up.

Hey, sorry for the 3RD post...just have to brag a bit.

My oldest daughter (age 9) has been doing a lot of the main site WOD's this summer (scaled of course).
She has a GREAT kipping pull up (8 dead hang) and today:

SHE NAILED 11 ROUNDS + 10...all legit chin over the bar kipping pull ups-way to go Rielly!

13 rounds - not quite finished.

I felt both palms rip somewhere in the 13th. Kind of lost count, and decided to quit. I was probably around 11.

Stupid palms! I wanted 15. But I'm glad I noticed the rips the second they happened. Not torn up too bad, so just sprayed them with disinfectant and superglued the flaps shut.

Help Please***
I start the clock and do 1 pull up, wait until it hits 1 minute and do 2, then wait till the next minute and do 3 pull ups? Is that right?

#142
Congrats! My daughter just turned 2 and she does pushps, squats, situps, and burpees with me. It's the coolest thing I've ever seen. She want's to play on the rings but all she does is just hang there.

M/26/5'11"/205

16 rounds as Rx

m/26/5'8"/140#

15 rounds + 15 reps

@EriCRossFit

m/46/177
16 rounds +9 =145pu,last time 115pu
The 1st 11 rounds were CTB after that kipping.

#144- yes.

9+6, then 4 rounds of 10 jump-negatives.

#144 Dustin
you're absolutely right. keep track of each full round, and whatever extras you have in your last unfinished round.

10
11 with jumps to finish
max consecutive = 9

12 rds, two rounds less then my PB

16rds + 13 (might have been 14) in 17:00. PR by a round! 149 pullups total.

m/49/170

10 rounds + 6 pu

#90 I never was able to run a 300 PFT. Best was a 298 (18:11 run) the month I retired. 7 years later and I'm motivated to break 300. Semper Fi.

F/33/5'2/123

12 rounds + 6

Question for anyone from, or who has been to either of the Crossfit affiliates in ICELAND....

I will be visiting Iceland next week and would love to visit for a workout. Can't find any info because the websites have absolutely no english!

Any help would be appreciated!

F/33/5'2/123

12 rounds +6
overhand

As Rx'd

14 rds

As rx'd:

10 rounds + 7 (PR)

Way stoked! I have never been able to do this many pull-ups! Started kipping after 6th minute! Good thing kipping was easy for me to pick up! Thanks all for your motivation!!

re: # 142 & 145

My youngest loves the rings too. He tries to flip over on them but mainly he just hangs and does one pull-up.

Congrats to both you and your daughter. Your daughter is killing me that's for sure. You will have a machine on your hands in about 10 years.

11 rnds even. Started deadhang then went to kipping as fatigue set in.

11 rounds

10 full +9

As Rx'd

15 Rds + 14 Reps

Just did this last week 13+11
Today 13+9
Really happy with both. The last time this came up 4+4... I would say my pullups have improved! Lol!

F/137/5'5"/23

P.s. Fitmom I am always amazed by your scores!! Someday 20+ rounds for me! Thanks for always rocking it out and giving the ladies some great goals to shoot for!

13 + 11 = 102 pull-ups.

Not my best, but I'll try harder next time.

Cheers,

Ben

7 rounds, 1 minute rest and then 6,5,4,3,2,1

M/35/5'6"/195

12 rounds + 5 in round thirteen

Followed by similar pattern (one in first minute, two in second) of 115lb hang power cleans. 9 rounds + 9 in 10th round (so close...).

Grip is now gone - glad I work on a keyboard, not with a pencil....

15 + 9

BLISTERS!!!

m/24yrs/230

11 rounds and 10 reps...

It BURNS!!!

#165~THANK YOU! Keep on GRINDING IT OUT GIRL-you are doing fantastic yourself!!!

#145 and #161~thanks for the shout out to Rielly-she's beaming! Hanging on the rings is the first step...look out for great things to come!

first time WOD 16 rounds + 10 reps.Till round 14 all reps straight after each other.

"Wod"

14 mins + 13 pullups,
For some bizarre reason I thought this would be easy, harder than it looked.

F/51/5'6"/135

11 rounds + 8

This is a noteworthy workout. Carole had major reconstructive surgery on both hands in the last year. One hand 9 months ago, the other 11. She did great today, even better than before the operations. New PR.

M/16/5'11"/170

18 rounds + 11. New PR.

M/50/5'11"/172

15 rounds + 13. New PR.

M 37 6' 162#

18 rounds exactly

Hands are torn up form yesterdays WOD.

Fit Mom,

It looks like you have passed on your great genetics.

18 +2 over last time

3 sets:
wrong way pullovers 50lbs
reverse incline hammer curls 20lbs

5+ mile hilly run (pill hill weave)

Pullup WOD

all strict chest to bar, no slacking.

17 rounds 12 reps, tore right palm. Fun workout.

last time
17rounds 14 pullups
first 14 rounds were strict C2B
15'th round started to drop on a couple

M/23/185/5'10

My warm up included doing this workout with strict pull ups. I got 7 rounds plus 6 pull ups. Then I worked on snatch a little bit, really don't feel comfortable with dropping into the overhead squat position.

I did the workout as RX'd with kipping pull ups after that.

13 minutes plus 11 pull ups. This isn't a PR, possibly could have been if I didn't decide to do the workout with strict pull ups before that, but I felt that they needed to be worked on.

14 rd's + 10 PU
115 total

At rd 10 I thought I had a chance at 15 complete. Alas, it was not to be. First 12 rd's unbroken. All 10 reps in rd 15 were singles.

10+

Fit Mom is one BAMF, 21 rounds is freaking insane. Now even her kids are going to start beating me pretty soon...dang!

Great work sister as usual :-)

Nate: 19 rounds and 16 total 206 if my math is right

Laura 14 rounds and 13 total 118

11 rounds + 6

22/220/6'1

Did them with an extra 15lb weighted vest.

9 min + 7 pullups

27/m/175lbs.

11 rounds (strict p.u.)

15 rounds, feel GREAT

M/43/185/5'9"
15 Rounds. Had time to start rnd 16, but nothing left in tank.

10 rounds + 4

Death by Pull-Ups: 13 rounds + 6 pull-ups

Video is very cool, what a great bunch of people to be involved with! Was great to see a few that we havn't seen in a while.

I'm submitting my application for affiliation this weekend!
ANXIOUS!
Wish us luck!

M/25/140/5'11"

19 rounds and 16 for a total of 206

m/36/210/5'11

13 rds

m/22/189

10 rounds. Shooting for 12 rounds.

did leg press (650lb x 2rds) after cuz i was so bummed.

M/25/160#/5'7"

Great WOD to do on my Birthday - and a PR to boot!

CFwu

As Rx'd

17 minutes + 14 PU into 18th minute; PR!

Previous PR 16 minutes + 11 PU - PR by 1 round and 3 PU. First 15 minutes unbroken

Total PU - 167

31/m/195

18 rounds + 16 pull-ups.
187 total. same exact total as last time.

#174~ Carole, my husband calls me "Kim 2.0 since cancer"..sounds like you are "Carole 2.0"! Way to go girl!

#182~Playoff Beard, you're the best! That kid is hot on my tail for sure!

Can you tell it's another rainy day in CT..the house is clean, laundry done and children not fighting thus my addiction to the CF main site is fueled this afternoon!

17 rounds

18 rounds plus 12, PR+2 full rounds. Not bad considering yesterday's festival of steel. Next time, 20+ for sure!

Cash out: OHS triples, 45-65-85 - just to make sure there was nothing left of my shoulders.

Out of cash: foam roller.

m19/170/5'9"

16 rounds + 15 reps

7 rounds +3 reps
day 1 complete

12 rounds

the work in this workout is well hidden till you start to get to the 11 min. round, then game on!

12rds + 12
m/46/5" 9"/197

M/28/70"/174 lbs

10 rounds

then jump rope (around 40 mins total):
10 min warmup
5 sets x 1 min with 10 double unders
5 sets x 3 min rounds with 10 double unders
then 5 sets of 20 double unders
5 min cool down

finished with 10 L-Pullups, and 3 sets of back and side extensions (15 reps each set)

22 rounds + 7 reps

Definitely needed this after "Linda".

m39/200/5'11
15rounds

19/m/160
23rnds + 19
lol, i couldnt find the chalk n i kept slipping off

11 rounds + 2.

I need lats. And a pair of biceps. One day.

39m/6/186

17 rounds + 6 pullups

12 rounds + 6 pull ups (PR)

9 rounds (CHEST TO BAR)

30/f/115

17 rounds

ripped on 4th pull-up of 17th round had to stop.

pull up bar i have down here at the beach you cant kip on so did strict. would have gotten way more rounds with kipping it was kind of frustrating.

9 rounds + 6 strict pull ups

27/m/6'/191

11 rounds plus 9

then
12 rounds plus 6 - 225# Bench
16 rounds plus 24 - X2 decline sit-up

As Rx'd 17Rds+16 (PR)
Really happy with this! Almost got 18, last 2 sets had to break up so I didn't think I'd be able to do them but I was only off by 2! Next time for sure!

m/35/181

13 rounds in 13:10 had to finish last few.

Only been at it for about 1 week. still trying to work out the bugs. Pretty sore from "Linda" need to really work on my clean form.

I love this stuff.

13 rounds in 13 mins.

M/22/6'2.5"/224

Went back to the gym after this WOD and did a 5k row in 24:07.

CG E City Crew
Santiago: 12 rounds
Leary: 15 rounds =6 reps

I mean 15 rounds+ 6 reps:)

exactly 14 rounds
(kipping)

FitMom - I usually look up to you and your scores, hoping someday I can post some similar numbers... now I have to do that with your daughter! :) Thanks to all the gals on here who keep me motivated!!

f/27/5'7/125
9+5 band assisted

m/27/6'1/190
11+7 kipping

26 m 160

Pr : 22 rounds + 18 pullups

PR at
10 rounds, +5 in the next minute...couldn't hold the grip.
60 total for the day

27 / m / 5"11 / 164 lbs

14 rounds + 7

m/26/207/70"

as r/xd

17 rds + 8 pu

m/30/150

15rds + 7pu

First 10 rounds strict, rest kipping

SUB 80# pd (tendonitis)

14 + 13
previous 12 + 5

M/39/150

10 rounds + 5 (all kipping)

14 + 11

My watch (Timex ironman from walmart for about $30) has a timer that has a repeat function. That is what I use. Gymboss.com also has a dual timer for about $20 that is great for tabatas. Also keeps rounds for you.

m/21/6'2"/177

16rds + 15 pu

So close!!

Old pr was 9.89 rounds back when i first started in february 09 hah!

14+10

Last time I did 15+11

Was quite sore today and working on a new pullup bar.

Excuses excuses.

as rx'd
15 even (PR)

12 rounds

Welcome home Scott Speicher, CAPT, USN. May you rest in peace and my God bless your family.

12 minutes + 12 pull ups...failed on #13 :(

opted to make up Linda from yesterday:
Scaled as follows:
DL: 205lbs / Bench Press @125 (on a smith machine with a non-zero bar) / Snatch 85 lbs

DLs and snatches were on one bar, so every round included putting weights on and taking them back off...which grew to be the hardest part of the workout! Ended up combining the last two sets into one set of 3.

55 minutes. Well, that ought to be an easy PR to break next time! :S

Deadhang pulls.

9 rnds. Pushed off floor for last 3 pullups.

3x5 Front Squat (155,155,160)

10 rounds C2B

1000m row
cfwu x 3
10 rnds.

m/38/238/72

9 rounds plus 9 need to learn to kip better

15 rounds...

m/49/5'5"/155#

m/39/190/77"

10 rounds + 6 interupted by wife and lost concentration. How is that for an excuse? Either way I needed to do better.

followed up by 5 mins of jump rope.

As RX'd (butterfly kip): 18 rounds even. Rips occured on left hand during 17th round.

20 Rounds + 17 in the 21st

I could have easily have done 21 and 22, but I was explaining the WOD to someone and started round 21 10 seconds late. Screwed me up!

Felt good.

I did not do the extra Power Snatches that Herm programed for the 30 day FRAT Paleo Challenge because I had to get to work early. I will do those after work today.

Wow, that was quite the trainer workout. Some of those HSPUs were... uhhh... interesting?

9rounds + 4 pr

As R'xd.

WU - Jump rope 7 minutes + Dbl Unders

17 Rounds +11 (PR)

Jump rope 10 minutes + Dbl Undrs

15 rounds plus 14 reps pr

Did alot of single kipping pullups

21 rounds + 18 in the 22nd

Could have easily done 22 and 23, but my had cramps in my pelvic area...

pullups on the minute:

19 rounds, +18 in 20:00 08/13/2009
13 rounds, +10 in 14:00 02/18/2009
11 rounds, +00 in 11:00 11/02/2008

12 R + 11 pull asst pull ups

I’ve somehow always missed this wod (hmmmm….)

I am not so great with pull ups so this did not feel like a “workout”. My hands hurt so bad from yesterday, I kept trying “mind over matter” on the pain but each time coming close to throwing up because they hurt so much. Once I started, I did not want to stop and get tape. Did some dumbbell work after, swam this am, and off to yoga.

Fit Mom- AWESOME JOB to you AND your daughter! WOW!!! That is simply fantastic!!! My jaw dropped when I read what she did as well. She could be my pull up coach!! :)

Erin

8 rounds. . . .not happy about it, but it's a lot better than the pull-up and three-quarters I could do when I started just afew months ago.

18 minutes Rx

#142 - Reilly that is FANTASTIC!!! Can you teach me to kip? I still dont have it down.
#145 Sung and #161 Shane - way to encourage the kiddos to get active! I love it!! Herm just made the girls some rings and they LOVE them!
#195 Ransom - happy birthday!

41/M/148

as rx'd
13 minutes

12 rounds
12th rep 30 seconds into the minute and noticed palm ripped could have kept going if i didnt rip.

as rx'd
11 minutes

#223 & #245 & 250~ ANIMALS!

#222~ keep at it- you are already doing more in your WOD's then the hamsters at Globo Central looking like gerbils on the treadmill or precor!

# 252 & #255~ thanks for the shout out! Thank you too Erin for your kind words when "my documentary" was posted on the main site last week-greatly appreciated.

Cookie- how are you these days?! Paleo?! How is Herm's shoulder healing?

As Rx'd
9+2 (no kipping)

My hands are still torn up from yesterdays fiasco!
But that just means I have to get better!

Does anyone post here from New Brunswick?

15 rounds.

38M/5'10"/167#

W/U: 17 ROM exercises.

As Rx: 13 rnds + 13 pull-ups.

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

Off PR by 11 pull-ups. Strict pull-ups on all reps.

18 rds 15 pullups. (pr 19 rds 14 pullups)

Grip gets really weak in the later sets. First 26 rds unbroken.

12 rounds + 8

18 rounds, 15 pullups. Pinky blister tore open on last set.

Previous best was 14 rounds - blisters ripped open and I wasnt able to finish

Vacation WUx3: 10 pushups, 10 bench dips, 10 squats

9 rounds + 4

Decided to do Death by Pushup afterwards:
9 rounds + 6

15 Rounds + 15.

14 rounds rx

m/28/5'11/220

7 rounds as Rx'd
round 8 chin ups
9- as rx'd
10 - chin ups
11 - as rx'd

+ 10 reps at %50 of BW on gravitron

38/m/5'11/165

13 rounds + 8 reps (old PR 12 rounds + 9 reps)
99 total reps (old PR 87 reps)
Only 12 minutes slower than Speal and with a few dozen extra stops. But besides that exactly the same.

#259 FitMom - Thanks for the compliment. It means a lot coming from an animal like yourself. Everyone that competed in the games are my idols.

Much of my progress I owe to Herm or starting the FRAT 30-Day Paleo Challenge and having the community to support me. It has always been hard fore me to eat right.

f/28/5'0"/108
12 rounds, should have gotten back on the bar and gone for a partial 13th round, but just wasn't feeling motivated today.

14 rounds & 11 reps using strict chest to bar pull ups

arms are now shot, hoping for a run tomorrow

7 rounds + 7

Fitmom you are the real deal i lost my mom to cancer years ago and have since become very involved with this dredded disease,the best feeling in the world is to meet someone who like yourself stared it in the eye and won. You and all the other survivors are my lifes inspiration.

today i had Marine Corp PT and after taking that a$$ whooping could only manage 7 rounds plus 3 i promise ill try harder next time i just had nothing left in the tank.(still feeling yesterday) Thank god for crossfit

M/31/6'/181

9 rounds plus 4. No kipping just strict like its intended.

33M/5'10"/192#
12 ROUNDS PLUS 12

m/17/23

RX'D

17 rounds + 10

PR by 3 minutes

12 rounds. Last few rounds wasn't really getting CTB.

Got 12 last time too. Might have gone for 13 but ripped in 12 and called it.

#68 & #95

Not sure if someone already suggested it but if you have an iphone there's a WONDERFUL app called RoundTimer that I use for Tabata workouts. You can set the intervals to whatever setting you'd like though. It will give you a *ding ding* sound at the start of the round, then give you a warning sound at say, 5 seconds left. Then a loud horn when the round is over. It shows the Round #'s and will repeat until you press stop.

---NOTE: I just checked itunes and it looks like there's another app called Interval Timer that is more refined than round timer.
$.99 for both apps. Same company.

Good stuff, my first crossfit workout. I like it! keep em coming

First WOD ever... 14r + 13 dead hang

M/23/6'/170

12 rnds + 6

Stopped the clock when I couldn't continue unbroken sets because its how I did this WOD last time.

1 rnd improvement, new PR

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 mins + 11 in 14th min

pretty sure last time I did 7 mins, but that was dead hang

7 rounds + 6
strict chinups

This is the first time trying this WOD. I've been working to master the kipping pull-up, but haven't yet. Overall i'm disappointed with the numbers.

13 rounds even

M/47/200

17 minutes

31/m 5'8", 160lbs

12 rounds plus 11.

I did strict form for the first 4 rounds, then switched to kipping pull ups.

m/41/195/5'11"

1st time doing this one.

6 rounds +3

43/168

12 + 10

m/30/6'/190

14rds +11

a little disappointed, thought i'd do better

m/41/158

9 rounds + 7 reps.

last 8 round + 5 reps

M/58/6-2/210
straight pullups, inward grip
Bodyweight 1-6
35 lb assist 7-9
58 lb assist 10-11
76 lb assist 12-13
94 lb assist 14
106 lb assist 15

15 rounds of fingertip pull-ups (due to 4 ripped calluses from Linda). It was a perfect workout for the rock climbers in the group.

M/28/6'3"/205

30 yom, 185 lbs

16 in the round of 18 (pr)

Today: 11 full rounds + 10 pull ups (PR)
11/2/08: 9 full rounds + 4 pull ups (Previous PR)

13 rounds

19 rounds + 17

I did 5 full rounds and 3 on the 6th.

Suffice it to say, pullups have never been my forté, but I'm getting better.

M/52/5'11"/200

12 rounds, plus 12 and a Hail Mary in the 13th, plus her 8 ugly brothers in the 14th.

16 minutes; 13 pull ups of the 17th minute when time ran out. 149 Total Reps.

16 rounds + 14 (PR by 1 pullup lol)

Forgot to mention it was a PR...

22 rounds + 7 reps

15 + 10 PR by 3 rounds!

1.5 m run before

wod as rx'd: 11 rounds
went up to 21 rounds wt jumping pullups

1.5 m run after

forearms are feeling it!

What is FRAT 30 days callenge?????

sorry typo...

challenge...

14 rounds + 10.

Not nearly what I was aiming for, but for my first WOD in nearly 7 months, I kind of expected it.

Im still trying to recover from a bad hamstring injury that happened in January. I never treated it and kept training, and it eventually took me down. Any advice?

15 rounds +11

12 rounds. I suck

m/29/6'/168

rx'd 14rds+7pu = 112total

first time with this wod. i liked it. did at school on swing set with two elderly ladies curiously watching me while they searched for treasure in the barkdust with metal detectors.
I quote...
"You're just putting so much effort in to that.."

"Linda", details there. Tapped out after round of 6
21:40

57 yom/162#

14 rounds + 13 reps.

m/39/208/73

16 rounds + 10. New PR. 12+11. Biggest change was to start off kipping from the beginning rather than waiting until I was too tired to do strict then kipping.

34/m/160

10 rds palm rip done

18 rounds + 14.
Previous best was 17 rounds + 10.

10 rds + 9

39/m/190

20 + 10
1-18 unbroken
(pr is 21+11 Feb 09)

cfwu x 3 + 1000m run

Was really looking forward to bettering my previous PR of 16, but suffered wicked left palm flapper at the end of round 14. I'm chalking up next time.

(lead my first 5.10+ trad route last night.)

13 rounds + 13 = 104 total

34/F/5'10"/163

15 rounds + 13 pull-ups

EXACTLY the same as the last time I did this, which was back in November. HOWEVER, I am 13 pounds heavier now than I was then, so in a way I am considering this to be a PR ;)

14 rds + 13.

Shoulda done more--next time I'll file down my calluses BEFORE starting, not after.

Thanks for the suggestions re: music, guys. I'll check out that iPhone app for next time. I just used a fratty-"Power Hour" mix that I found on the Internet--it was pretty odd to have my start cue being some guy telling me to "drink a beer!"

15 rounds + 11 pullups PR!

12+8 Grip gave out.

as rx'd

16 rounds

CFWU X3 15:33

1 full pullup and 27 assisted pullups
6:44

Indoor Bike Ride 10:00

M/29/165

20 rounds + 15......Stoked on not blistering. It's all about having different bar diameters. Changes the wear pattern along with different grips. What's tomorrow's W.O.D.? Trashed from Linda.. I'm guessing 5k

33/m/160

as rx'd 11 rounds plus 11 pull-ups

16 rounds

I had to do alot of jumping pullups once I hit about 11 or 12.

5 rounds

30/f

subbed with assisted weighted pullups with 50lbs assist.. 18rounds + 8 pull-ups

17 rounds, PR by 1

6 rounds + 2

13 rounds + 11

As RX'd 8 rounds + 12 pullups (2 sets of 6)
:-(

12 rounds

17 rds
hands were screaming before losing strength

Worked on snatch again , new p.b. pull-ups later .

11 rds, no kipping

M/24/5'10/185

11 and 11 pull-ups

C2B

6'/190#/22

As RX'd

13 Rds and Change

m/40/5'4"/138

16 rounds + 6 (PR by 6 pullups)
Mini-PR (1 full round) by getting 15 rounds unbroken. The end of round 15 owned my left hand -- three separate rips. Made round 16 suck.

My entire upper body is convulsing. Pushing myself out of bed tomorrow is going to be interesting.

14/M/135

12 rounds +10

13 rnds + 9

20/m/155/5'8

23/m/180
9rds + 8, all strict (53)

m/34/210/6"0

As Rx'ed, 14 rounds + 11 pull ups (NEW PR)

old PR was 14 rounds + 10 pull ups

As Rx'd
15rds + 10
130 PU

Great job Laura DeMarco... And yes I would consider that a pr all because your weight did go up...Keep rocking girl!!

D
@29's

12 rounds + 3

13 + 7 (12 rds unbroken)
PR by 3 pullups

M/39/250/74"
7 minutes ligit
Went to 9, but had to jump assist most of the last two rounds.

18 complete rounds. PR by 3 rounds

34/M/6'00/183

16rds + 6
(pr is 17rds + 14)

All completed on newly hung StudBar. StudBar is an awesome home (or gym) pull-up bar and mounts easily on the wall or ceiling.

Gym just needs siding and trim work.

DD

47 - 6' - 210#

As RX'd:

18 rounds complete

M/18/160/5'7
First time at this WOD, started out doing strict pullups until they got a little fatiguing after 8 rounds, then switched to butterfly kipping pullups and finished 24 rounds. My hands paid the price however lol big ol' rip on the right hand at about round 19. I tried to use some duct tape I had handy to cover it but it didn't really work

did "Linda" in 20mins... all legit, but i subbed cleans for heavy upright rows.

15 rounds

As Rx'd:

14+10

Did a mix of standard and butterfly kips. I had plenty of endurance and strength left at the end, but my hands had torn in three different spots so I couldn't find a good grip on the bar without completely destroying my hands. Next time I'll tape up or wear gloves!

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

As rx’d: 14 rounds + 13 pull ups PR
Foam roll after
Compared to 090218: 14 rounds + 11 pull ups

All Pullups on Rings

45# Weighted Back Pack Pullup Ladder:
6 rounds
-few minutes rest to tape hands-
C2B Pullup Ladder
12 rounds + 8

then Jumping Pullup Ladder
Rounds 14-20

13 rds (barely) pr

M/35/184

9 rounds + 6 (dead hangs)

Not happy that I thought I was stronger than I showed today.... harder work needed...!

Wow! I am very impressed with the numbers folks are getting. I have SO much room for improvement. I'll get there soon enough. well done everyone!

15 rounds - straight arm

murderous.

11 mins plus 5 mixed grip

EJ
M/36/170
15 full rounds, could have gone for 16 but was tired after 4 mile run (warmup, ha, ha)
EJ

9 + 7 (dead hang pullups)

15

7 minutes

13 rounds in 13 minutes
dead hang/ kipped unintentionally on 11,12,13 for last two or three in each set.
one complete minute better than last time.
still hurting from Linda

as rx'd

12 rds + 8 PR

8 rounds. weak! probably shouldn't crossfit after practice

13 rounds, 11 reps

A day behind and still smoked from Linda this AM.

10 rounds

M/33/70/210

18 Rounds
PR by 4 Rounds
but fell short of my goal of 20

15 minutes + 13

Compare to:
090218 - 14 minutes + 12
080703 - 13 minutes + 9
080406 - 13 minutes
080113 - 13 minutes
071130 - 13 minutes
071029 - 14 minutes + 13
070618 - 11 minutes

Howdy fellow Crossfitters! I had to make some modifications 'cuz all I can do at my house is jumping pull ups - so I did death by kettlebell swings with a 35lb. kb. Got 20 rounds in plus 15 reps. My backside started cramping at round 15 - I am guessing leftover lactic acid from Linda. LOL! Not sure what to do about the squats tomorrow. Nursing a knee, but if it can do it, I shall bring the smack! and if not, I shall consult the Hopper Deck for something I can try to do. Happy early Friday all! Take care!
Scrat out
F/37/125/5'9"

14 + 8. didn't feel too tired but not willing to rip up my hands any more

as rx'd
13 rounds + 12

M/25/174/5'10"

15 rounds + 15...just missed 16.

Subbed Jumping Pullups
13 rounds + 12

F/28/140/5'6"

M/28/210

12 rnds same as last time.

CFWU 3x15-1 pullups

12 good
3 more (but weak)

2x10 assisted

3rd WOD!!

9 rounds unbroken.
10 - 13 had 2 or 3 sets.

post part 2
D @ 29'S
Did same ladder for push ups
21 rounds

15 rounds + 11

First 7.5 rounds were strict, then started kipping

Followed the workout with a lot of extra pull-ups, ended up tearing my palm open for the first time

M/29/6'4"/202

Rx'd

Chest to Bar

12 + 8 PR (previous pr 11 + 6)

F/25/5"7/135
8 rounds + 5

m/28/6'2"/174

As Rx'd

16 rounds

muscle failure in round 15.

m/21/150/5'7

14 rounds even (12 rounds + 12 previous best)

hands were SHREDDED from linda yesterday. also, the pullup bars that i thought were 1.5ish miles away were 3.5 miles away, so i got a good 7 mile run in as well.

S/f

15 rounds, started kipping on my 11th round, wow!! thought I would be able to do more. Thats how these cf work outs go. love it...challenge!!

Beth 14 rounds

f/36/5'7/154
9 + 4 pull-up ladder

followed with a KTE ladder ~10 minutes later
12 + 9

as rx'd, 13 rds and 12 PUs
PR by 5 pull-ups, slightly disappointed

126 m/14/126/5'4
My second time to do this although I didnt have a pull up bar I did push-upss instead not the same but close

11 rounds/ with 10 burpees in between. still too sore from linda woopass!!!! can't walk cant move DAMMMMMMM IT FEELS GOOD!

11 rounds/ with 10 burpees in between. still too sore from linda woopass!!!! can't walk cant move DAMMMMMMM IT FEELS GOOD!

m/19/150lbs
15 rounds + 7 pullups

M/25/64"/160

14rnds+10

thought I should do better.
Maybe next time

10 rounds scaled. Did 4 rounds of real pu, then gravity assist through the rest,
500 meter row cool down

Tired from the late night workout with Linda...

As RX'd:
15 rounds + 14 pull-ups

Last time:
13 rounds + 12 pull-ups

I'd say that's a huge improvement! PR!
I cut my hand open pretty good...
After that I practiced the back lever for the 1st time but it was on a bar and I felt restricted on it. Next time I get outside I'll practice it on the rings.

"PROPS TO THA FRAT!!!"

Franiel

12 rounds + 12 pull ups. Tried new hand tape experiment and somewhat failed, but on the right track. Tore up hands and got sweat on bar in last round. Could not recover to complete 13th round! Next time.... Next time.

m/29/5'8/160

17 Rounds + 11 Pullups

15 rounds + 13 pullups.

Seems so close now, didn't feel too close at the time!

Doing crossfit for 7 months. First time did this workout rx. 19 rounds plus 12 pullups. m/20/5'7"/165

15 Rounds + 10 (PR)

25/m/6'1"/170

11 rounds + 6

Fooled around with kipping a bit for the first time today. Without going into detail, suffice it to say that I need to spend some more time fooling around with kipping...

as rx'd: 17 complete rounds (PR)

as rx'd: 17 complete rounds (PR)

m/36/ 5'8"/180 lbs

7 rounds + 6

Pullups are weak but a noticeable improvement from when I first began (only one or two last October). Still working on overall consistency and improving the diet but, even with my flaws, I have seen more results from Crossfit than previous exercise efforts.

Looking to do better and better day by day!

11 rounds + 9 pullups = 75 total (pr)

(old pr was 10 + 8 = 63)

Cool down:

Hang Power Cleans, 5 sets, 10 reps, 95#; Focus on explosiveness and quick elbows.

5 minutes plus 3 dead hang pull ups

then did 2 dead hang pull ups per minute for 15 minutes

M/28/158lbs/5'9"
12 rounds + 4

Never done anything like that before

17 rounds as rx'd

As rx:

16 minutes/rounds + 4 pullups in round 17 (PR)

(previous PR-090218- 14 rounds even)

all rounds unbroken... mental strength to keep going was the limiting factor! Grip strength was the next factor.

I came off the bar with a full 20 seconds left. Come to think of it... is the WOD over the second the set is broken? Could I have jumped up and done another pull up (or more) in the remaining time, or does dropping off the bar "mid-minute" mean it is over? Thanks in advance if someone responds!

15 minutes
good workout

12 rounds + 8

i went 24 rounds
1 to 11
3
7
7
6
6
5
4
7
6
1
2
5
1

14 + 12

Started breaking up rounds at 10. Felt good, but wore out pretty quick. It was interesting to see how quickly it became difficult.

13 rds

m/16/5'11/155lbs

wow only ben doin this for bout 5 weeks!
16 rounds plus 12 all kipping

37/m/185/6'

Warm up with:
3 Sets of 15 Sit ups, 15 KB swings (1 pood), 15 Push ups

Got a little sloppy and short on some but in the end I did the following:
Min - Rep
1 - 1
2 - 2
3 - 3
4 - 4
5 - 5
6 - 6
7 - 7
8 - 8
9 - 9
10 - 10
11 - 11
12 - 12
13 - 13
14 - 14
15 - 15
16 - 16
17 - 17
18 - 10

27/f/145/5'0"
Took the day off

^^^163 total reps

Drew 32/205/5'9
17 rounds (strict PU first 10 rounds)

Amber 32/128/5'1
15 + 9 PR!

After the pull-up ladder, we did a team HSPU/PU workout for fun. Alternating rounds we finished this in 12 minutes.
HSPU/PU
D 20/2
A 18/4
D 16/6
A 14/8
D 12/10
A 10/12
D 8/14
A 6/16
D 4/18
A 2/20

Fit Mom in CT you are a champ!

15 rds

first time doing it and got through 12 rounds +3

M/26/5'7"/180

Performed chest to bar:
11 rds + 10 pull ups

M/26/5'7"/180

First time doing this WOD, performed it with chest to bar pull ups.

11 rounds completed plus 10 pull ups

12 rounds +8
27/m/227/6'4

My underarms where sore from Bouldering, so i decided not doing this WOD.

10 rds + 7

15 minutes. First 4 rounds weighted:

72# x 1, 53# x 2, 36# x 3, 18# x 4

then 5,6,7,8,9,10,11,12,13,14,15.

M/47/66"/135

CFWU

14 Minutes/Rounds +10 = 115 pull-ups

KALSU FOBBITT

as Rx'd

16 mins + 12

7 rounds + 6 pullups

18 rounds +17

7 rounds

25/m/171

double day:

5rds of 21 thrusters 75#, 21 double unders
9:12, thrusters sucked something awful.

progressive pullups - 20 rounds at the buzzer.
didn't go for the 21 round b/c my hands were really starting to tear.

14 rounds

deadhang PUs

9 rounds

new to cross fit and got 10 rounds 10 pull ups

Rx'd

15 rounds pr

30/m/71"/183#/Taji, Iraq

CFWU x3
14 rounds + 14pu (kipping)

11 rounds + 9 PU. Rounds 1-7 Deadhang, then Jumping from 8th.

F/33/61kg

6 rounds legit deadhangs
to 13 rounds with Gravitron
plus 11

7 round = 28, + anther to 12 to make 40

10 rounds

10 rounds

8 + 6

m/28/260/6.0

13 Rds + 12

M/33/5'9"/162

12 rounds

Oh hell
Ran a road race yesterday 2 miles before the race and 2 miles after and woke up tired
only did 7 min for 28 pull ups military style
then did my regular work out!!!
Will be hitting the bricks again 2nite!!!!
Lata

5 rounds

M/63/195- After several days recovering from a pulled back muscle- With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

12 Minutes New PR!

11+4

row 5 min then cfwu -pu x3

11 +5

KI
14 rds + 13
JI
13 rds + 10

23/m/6'0/176lbs

15 rounds even. 120 pullups
this was a good one.

11 rds + 5

18 + 15 (last time: 15 + 10)

48 m 5'10 200

CFWU - pull ups

as rx

15+11

15 -strict until 12-13

Did 21 rounds, set a new PR, it was freakin awesome!

As rx'd

16 full rounds + 12 reps

16+10 That was fun

First time as Rx'd, 13 rounds plus 7. Blah.

14 plus 10

last time 4/4/08-
14 plus 7

As Rx'd:

18 rounds, no additional.

Arms ablaze!

Rx'd 15 rounds, plus 10

16 rds + 3

M/39/195/5'10"

as rx'd=14 rounds plus 11

This is the best I have ever done on this, not sure if I am charged w/ testosterone from yesterday or maybe just getting in better shape:0

As Rx'd

13 Rounds + 12

My grip gave out before my strength...ouch

got seven in the tenth minute, just could not thump em out fast enough

m/26/185/5'11''

29/M/174

7 rounds +6

30/m/5'11"/180

16 rounds

11 rounds.

age 35/5'10", 156lbs

rounds 1-14 kipping with small band (pr had been 9)finished to round 19 with jumping pull-ups :)

18 rounds..

15 minutes + 13
Started kips about 1/2 way through.

m/40/6'0"/192

15 rounds (PR by 3 rounds, but last time I didn't catch the "use as many sets as needed..." thing)

14 rounds

14 mins + 12 pullups

13 mins + 10 pullups

10 rounds

As rx'd! (woohoo!!)
13 rounds + 10 pullups (5 round PR)
I was going really good until the round of 11 when I slowed down.
Overall pumped!

13 rounds, 13 pu's
rounds 1-7: DHPU's
rounds 8-13: Asst pu's

Almost ripped my hands....but got away with it this time.

M/48/6'/185

17 Rounds + 10 pull-ups

m/36/5'09"/160

as rx'ed
20 rounds + 12 reps on the 21st round.
tore hands open during 18th round. bitch.

13 rds + 7 @ montclair park vs
10 rds + 6 reps on bad playground bar w/ no chalk 4/6/08
10 rds + 10 PUs 1/14/08
12 rds in 12:06 1/30/07
11 rds on bad foam covered bar 10/31/07
11 rds in 11:08 6/20/07
11 rds 5/18/07
10 rds + 6 pull ups 10/13/06
9 rds + 6 pull ups (mostly dead hang)7/25/06
7 rds backyard swing set fat cross beam 6/11/06
9 rds + 9 on 3/16/06,
7+7 on 1/30/06,
8 on 12/10/05,
9 on 7/1/05.

ran .5 mi ea way. m/52/170

13 rounds
last 5 pull ups were very sketchy

CFWU minus pull-ups

Did today's WOD and then followed with 7x1 Front Squats because I wasn't able to get to the gym yesterday.

Nearly completed 7 rounds of pull-ups, was 1 short in that minute.

basically did the same amount of pull-ups I typically do in my warm-up, just it was the workout today. I was suprised and a little disappointed.

m/38/76/200

17 rds total:
1-10 strict
11-13 assisted rings (from seated)
14-17 jumping

Last time 9 strict, 10-16 jumping

18 rnds r'xd

m/24/205/6'3''

m/30/5'10/200

As rx'd:

13 rounds (PR)

M/41/5'11"/185

11 rounds

M/40/5'10"/170

14 + 11

deceiving difficult

subbed ring pull ups

12 rounds + 11 pull ups

pr by one round

WOD
as rx'd 22 rounds.
down 3 rounds and 22 pull-ups !
different bar,protecting hands too much ? plus doin the 1st 16 odd rounds ,chest to bar made it a bit harder,not too bothered as have been concentrating on improving my snatch technique,and not goin for a walk wi the bar !

M/49/151/1-1-06

13 rounds even (59.9 seconds!)

PR is 14.

Did following FS.

13 rds + 10

49/m/190

15+15. Just could not get the last on 16 before the buzzer. KW is killing me. Youth is wasted on the young!

CFWU

DH PU 10 rounds.
(10th round kinda shaky).

22.m.135.65"

as rx'd
16 rds +10? (PR)

Last Time/PR:
13 rds +12

13 rounds plus +11. Did the front squats thing earlier

M/37/185/5-10
As Rx'd.
17 rd + 12.
Less than 19 + 17 last time.
More of a hand failture.
Stopped at 3 small ripped blisters before they got worse.
Not sure how to do this and not shred the hands with wearing gloves, but a pretty godo effort. Check the pride to save the hands.
Oh well.

as RX´d : 14 rounds and 14 pull up in set 15

last time (PR) 9 rds + 8
this time (new PR!) 10 rds + 4

m/20/185
First time doing this workout...
Only made it ten rounds...
Not very happy but room for improvement.

Friend: 1 x round as Rx'd (Strict), 7 x rounds with buddy assist

Me: 5 x rounds as Rx'd (Strict) + 1 x round assisted + 4 reps

14 minutes

11 + 7, low energy day. Movin' on!

19 minutes PR

PR by two full rounds, on a playground structure at Lakeside Beach, South Lake Tahoe, (and I had to guard my spot carefully from marauding children!). Fit Mom you are just ridiculously great--congrats to Rielly!

First time I have done this WOD.

16 rnds + 13 reps

Great work out. Felt pretty good.

This WOD catches up with you pretty quickly. One minute you feel great, the next you are struggling.

12 minutes. I always sandbag this one for some reason.

31m/185

15 rds + 12 reps

chest to bar

M/43/6'0"/175
15 rounds
last two rounds jumping pull ups
13 rounds kipping pull ups
11 rounds with no break
12 broken up into 7/5
13 broken up 5/6/2

male, 37 y/o, 149#, 68"

WOD 9 rounds plus 4

m/30/185/6'
11+11

13 rounds

Just wasn't feeling it today.

Aaron 25/195/5'10"
12+12, almost made it to minute 13.

Elliot 22/185/5'11"

rest day

15 Rounds + 12

just 2 pullups short of pr last time

A day behind...
ROM's

WOD
15rds

Ran out of time.

Get some, Go again!

28/M/143

12 min, first 8 min were full deadhang

(36 deadhang, 78 total)

15 rds.

Did this today. Not sure what I got in February but I think I did better today.

13 rds + 8

99 total, just couldn't get that last one in in time but I did do 100

15 rounds +10 reps

m/19/170/6'1

17 rounds + 15
hands are shredded!!!!

16 rounds plus 13, a pr by one full round plus a few.

as rx'd

9 rounds and 6 pullups

11 rounds plus 8 (74 total)

M/35/67"/165

11 rounds + 6

m/39/155/5'6'

7 rounds+6

21 rounds PR by 4 rnds!

made up for the horrible day yesterday

followed with weighted ring dips, 45# 3x8
then CFE Tosh (cut short):
row: 250-500-700 work:rest 1:1
1):50,1:50,2:40
2):50,1:50,2:44
3):50,-,-
went home and had dinner.

later,
b
m/32/5'8-1/2"/167

f/30/140/5'8"

12 minutes

did first 4 minutes unassisted and then used the band for the remainder using a combination of strict and kipping

Ok

10 rounds pluse 9

Hit a wall at round 8

Manny Bustos

Ok

10 rounds pluse 9

Hit a wall at round 8

Manny Bustos

M/40/174

12 rounds plus 8, a PR by 12 pullups on a day when I thought I would have nothing. Nice.

M/44/160lb
First time trying this and after "Linda" yesterday (my lower back is SORE!). Not great on pullups but made it through

9 min as Rx

then used assisted pullup machine to take off 40 lb and made it to

16 min

Great lat/bicep/forearm burn! Hope to do more as Rx next time.

18 rounds + 15 pullups.

PR by a long way - 3 rounds

13 rnds

M/32/5'11"/195

6 rounds + 4.

hands tore at end of:
13 rnds
(15 still pr)

as rx'd:

15 rds

11 rounds

Dave
10 rounds

11 + 6 strict

C-
20+17

M/24/180

As Rx'd:
17+7

I did this wod in my garage nice cool rainy morning.
I got to the 14th min. So my last set was 13 reps
I then did the same continous clock with ring dips and got to 10 min

Then I did 185 lb. deadlift 5 sets of 10reps

good workout
Tito
Kirk Rangel

7 reps + 7 PU.

m/23/72"/155

m/40/6'2"/205

15 rounds and hands were dead

then

11 rounds of dips

16+16

14 rounds (pr14+10)

10-7 then I was 10-7

rested then death by 10 meters 160 meters was my end.

Done on 8/15.

17 rds + 10 (163). I think it's a pr, but if not, has to be close.

12

CFWUx3 (no PUs)
17 rds + 10 reps

7rds + 7 Straignt

34/M/152

XFit since May '09

m/26/222/6'3''

12min plus 7 pullups

not too bad but i wanted my age... or at least the age i lost my virginity hahaha

13 rds + 4

M/24/150 GregAwu

Faulty analog clock used (1 minute rounds were in actuality probably ~1:30)

15 rounds + 10 pullups

m/48/184/70"

14 rds + 8

30/m/5'11"/200

16 Rds +12

9 rounds + 5 pull-ups

as rx'd
13 rnds
then 11 rnds of the same with 135lb bench

I got up to 16+13 the other day
Wife did jumping pullups at double the rate.
Got up to minute 6 (12) + 8 in minute 7. next time I'll have her just do the normal rep scheme.

14 min(or rounds)=105 total reps. Plus 2 new blisters on my right hand.

M/37/6/87kg

14 rds, first 8 rds did L Pullups strict, all sets unbroken but last, did 6+4+4

12 rounds

Did not attempt 13

CFWU- minus pu's + 1/2 mile run

10 pull up's

Pull Up upward ladder by the minute

F/10y/60"/135# CONNIE
15 min of Jumping Assisted Pull Ups

F/45y/62"/136# JULIA
14 min + 10 reps of Assisted Pull Ups

M/40y/68"/157# GEORGE
11 min + 5 reps of Pull Ups

14 rds + 14

14 rounds +3

Hands are now BEAT!!

At home, chin over bar, 20 rounds + 11

19 + 12 pr

as rx'd
17 rds + 12

17 min + 15

168 total (pr)

24/m/175

as rx'd

14 rounds + 5

9 rounds + 7

3 reps less than PR

10

28 m 196

13 + 10 88 total

CFWUx3 - PU
PU: 1-2-3...
14 rounds + 6reps
1 round more than last time.

m/40/67"/185#

11 rounds

Argh! Never seem to make head way with this WOD.
4 rds + 3
Then tried with Chins
4 rds + 4

11 minutes + 6 pullups

kept going after the clock til 100 total PUs.

19 rounds + 12 pullups. first time on this WOD bad blood blister now on my left middle finger exactly where the finger meets the palm.

8

So dissapointing, I didn't tape my hands like I usually do and I tore them up round 13, jumped up for round 14 and couldn't take it, I had at least two to three more rounds if not more. So mad.

As RX'd 13 rounds.

13 rounds

M/35/190/6'2"

14 rounds

13 rounds last time

m/178cm/90kg/33y

14 rounds + 12 reps

34yom / 206lbs

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

8 rounds + 8 pullups

Had to break up sets after 7 rounds.

M/35/6'/205#

Got through 14 rounds and a calous tore on that set, so I was done even if I could have moved on :-(

13 Rounds + 9

15 rounds + 12.

m/40/165

As rx'd:

16 rounds + 13

M/41/5'7/170

17 rounds + 13

M/41/5'7/170

17 rounds +13

ding ring pullups because I need the pratice

6 rounds

8/17/09: kipping 14 + 8
2/18/09: strict 10 sets + 7
11/02/08: kipping 11 sets + 8

13 rounds + 12
12th round they started breaking

17 complete + 11

15 + 10

@thegym

18min complete (newPR)

13 min + 10 PU

Total = 101

m/48/178

Started off with 1 hour of BJJ training including 30 minutes of drill time and 30 minutes of roll time (10 rounds including 2 minutes of work followed by 1 minute of rest). Played well. Cardio was good. Felt strong. Then I knocked out the wod:

16 rounds + 8 reps (PR)

Previous scores:
090218 - 15 rounds + 14 reps
081102 - 14 rounds + 6 reps

Kipping pull ups for all rounds. Pretty happy with my score - little by little my pull ups are getting stronger.

My son Luke (m/13/125) also did the wod:

17 rounds + 17 reps (PR)

Way to go, Luke - you smoked me!

10 minutes, +10 pullups
So that's what....almost 11 rounds
Not my best-my hands were painful tonight and I think that was my limiting factor.

9 rnds +9

m/23/5'7/145

9 minutes + 5 PU, not the best but it's a start

14 complete sets + 6 reps

15 rounds + 12

New PR!

16 + 10

8 rounds. Felt easy until round 5, then the reps started piling up and I couldn't recover enough during the rests (ie, no round took more than 15 seconds for the actual pull-ups.)

Maybe I could try spreading the pull-ups through the whole minute and pace myself more evenly.

15 rounds and 12 pullups PR

22 rounds PR by 2 rounds

M/31/5'9"/152

18 rounds exactly. Same as last time.

M/20/6'1"/204

11 Rnds +3 reps..way tougher than i predicted.

16 minutes + 8 pull ups

16 rounds, chesties baby!!! Linda was awesome also, 30 minutes flat. I have the BEST trainer in the world!!

Little Rican 27/5'2"/115

C2B pullups

14 plus 14 - So close...

First time with this. Its as hard as I thought:

14 rounds + 14pu's

Mod... 60 (was 110)

8 rounds... getting better...

M/50/190

18 rounds, then tore my hand.

11 rounds, forearms killed from day before

13 rds

(done 8/15 after Linda yesterday)
Got thru 7 reps into rd. 12. Not a PR but it is one of my better performances on this WOD.

13 rds

17 min + 8 reps

161 total

11 rds + 5

11 rds + 5

m/29/185
11 rds + 5

12 rds + 12. Started #13 as the timer buzzed.

25/m/5'8"/148

17 rds + 16 reps (PR)

32/m/6'2"/205

17 rnds + 17 (timer went off while doing last pullup).

Last time was 16 + 10.

Got blisters under my callouses, but no tears!

Phil 4:13

37/m/190
14 rds

8 rounds plus 5 w/ 20 lb vest

WU
12 rounds + 11 pull ups
M/48/190#/72"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

15 (+10 P/Us)

Compare to 090218

15 (+13 P/Us)

Only 7/11 pull-ups in the 11th min.

17 rounds + 10 pullups

17 rounds + 10 pullups

28/m/78kg

10 + 5

Dead hang

m/5'11/185/28

as rx'd
12 + 12

as rx'd 12 + 8

16 rds

11

CFWU followed by wod as rx'd

10 rounds plus 8 63 pullups plus the 30 in the warm up= 93 for today total.

M/31/200

9.5 rounds

12 rounds.

12 full rounds

17 minutes

17 rds + 12

(14 rds + 10 last time)

15 rounds
(previous best 13)

12 rounds

15 rounds on rings.

First time on rings, bar PR is 18 rnds + 9 or so

13 rounds plus 11
Total: 102 PU

F/41/126/5'1"

rx'd
10 rounds

M/30y/175cm/80kg

9 rounds+6pu first time

M/17/5'8"/145lb

24 rounds + 20. Oh, how my shoulders are killing me.

Didn't do anything yesterday, and I don't think I'll be up to doing anything tomorrow, either.

14 +8 113 total. Great job Matt #659...320 pullups total!

Thanks, Scott B!
I think it's safe to say that I'm never doing that again EVER unless I work up to it for about 5 years. My shoulders are feeling it the worst.

16 rounds plus 15 PU's

13 rounds! Up from 11 last time.

Did this on a hot bar in the sun - the heat made my hands rip pretty easily. No palm rips, but I lost quite a bit off my pinky fingers.

13 + 12 second workout

43 yom 204 lbs.

1 mile run 9:30 + 40 situps warmup

6 rounds + 4

Tabata squats 117 (IIRC)

34 year old male, 202 lbs.

11 rounds+ 7 pullups.

Dead hang pullups (kipping is hard on the bars I have access to).

12 rounds + 8

[12 + 8]

13:00

m/35/5'9/175

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener.
18 rounds + 14-PR
Not a real good drop so it kept me from getting far enough forward on kip sometimes.
2/18: 16 rounds + 15 reps
7/10: 13 rounds + 12 reps
4/6: 12 rounds + 7
1/13: 11 rounds + 8

8+8

Dag, thought I should be able to finish that 9th round but just couldn't do it in time.

mostly deadhang w/ a few leg thrusts thrown in

41/205#/75.5"

feb 2009 : got to 10 reps but took 4 sec more to complete
today 10 rounds and 8 in the 11 min PR

080113

at home

14 + 1

090813

at the gym

8 + 6

11rds + 5

m/23/6'/165 lbs

last time: 15 rds. + 15

this time: 14 rds + 15

M/33/190

9 minutes (incomplete)

didn't get all 9 in the alloted minute, but finished all nine

14 minutes +5. Pr FOR ME.

21/M/195
PR: 17 Rounds

9

m/31/6/200

13 rounds + 11

Previous PR was 10 rounds + 6

Unbroken rounds until round 11. Then I hit the wall...

M/185cm/83kg

17 rounds + 15 reps

Both hands are ripped open!

13 rnds + 6 (bad tears on each hand)

M/19/5'10/144

12 rounds + 8 reps

15 rounds + 8 reps of round 16 = 128 total reps
minor palm tear in round 14 made things
difficult at the end.

12 rounds + 10 pullups

cfwu x 2 with pistols (5 ea. side w/10 lb counter bal.), hspus (to abmat) and du x 25

On Again Faster Bar in backyard:

11 rounds + 9

finsher: 1 min dus: 50

17 rounds + 6 pullups

29/m/185

17 rds

31/m/160/56"
11+10
off my pr by 7

M/22/168lbs

13 rds plus 5

M/39/195

16 rounds plus 10pullups

7

6'2/42/185

Chest to bar

11rounds+8

M/27/6"/165

just squeezed in 18 full rounds. Unbroken sets until the 16th.

M/42/5'11"/225

Loving that I can finally do pull-ups again...thanks Crossfit!

I repped 11 minutes w/kiplings ending 8/9/10/11 minutes

16 + 11 PR

M/26/5'5"/165
Dead hang 9 rounds + 5

m
49.5
195

It's first time I've tried this one.
It was great. I just have to get better/stronger!

I made 8 rounds + 6 (1st 6 rounds were strick and slow).

Yeh ha!

M/39/5'6"/190

12 rounds...

Better than last time - 10 + 6

m/26/185
10 rounds

13 rounds + 5 pullups

Mindstate: Did I say I liked this WOD? It really starts to get in your head as the minutes go on, the pullups start to increase, and the rest time diminishes.

Setting: 7:00 a.m. India time. Children's playground at Rajputana Sheraton Hotel, Jaipur, India. 90 degrees.

Results: 16 rounds (no reps on round 17) - PR!

First international PR!! Unbroken through 13 rounds. Round 14 was 10-3-1. Round 15, I tore a good-sized callous on my right hand (probably favoring my left pinkie finger - still swollen) midway thru the round. Very painful. Made round 16 difficult. Was only able to string a few reps together before I had to resort to singles with no rest (just couldn't string kips anymore, too painful). Finished round 16 at 55 seconds. Thought about starting round 17, decided to limit future damage on hand.

17

M/39/182/5'10"

19 set total