Looks good. I'll do pushups with twice the amount instead of pullups; army measures pushups.

: (

don't matter, the pull ups are still good for you. you can always work on pushups afterwards ;)

sweet early post

looking forward to this one

Rob,

You're an animal! My legs hurt just watching you.

Next time around I'm taking you down on Linda!

Karen 6:44

the video: Sick!!!!!!!!!! Way to push it.

Awesome job Rob. What an amazing accomplishment - both physical and mental. Very inspiring.

ALRIGHT!!!finally somtehing to make us puke!After todays WOD im gonna call the medics for tommorrow, but still as always looking forward to it. Gonna hit it early tommorrow so i can beat the florida sun.

So...what's the over/under for when we see that little gem pop up as the main site WOD? Outstanding Rob!

100 body weight squats is
r
i
d
i
c
u
l
o
u
s

you are a beast

100 bwbs is absolutely insane. That is a mental and physical challenge for sure. Nice work Rob.

Fitmom, saw your PR for yesterday your an animal i dream of that kinda time!

I have a question...Does anyone elses wife (or husband for that matter)tell you your on this site entirely to much? I'm probabaly on here at least 5 times a day. I love reading all the comments about the PRs and comparing my times to the rest (which mine still kinda suck btw) but its such an inspiration to read them...Then you have videos like Rob's. WOW I now have a new goal.

Robb, that was absolutely sick. Nice work, man.

Also, I love this WOD, can't wait to hit it tomorrow. Almost to the point where I can Rx the pullups. Y'all could have waited two weeks? Dangit.

Also, looks like a typo in the compare-to date (not the link): it was 090613.

great video brother

Amazing video!!!

I did my body weight of 245 and could only do 34.

I didn't really pause though.

You my friend are amazing.

Cool! I have now been crossfitting long enough to recognize a workout. I can do it and compare.

Rob,

amazing job brotha...haha i remember you talking about trying the 100 consecutive but didn't know you actually did it...Your a sick bastard...enjoy not being able to walk for the next few days..keep up the hard work.

Rob
that was hard core man

Love this one!

Great Work on the Vid! inspiring!

2nd time going at this one. Looking forward to knocking it out tomorrow.

rob is fiiiiiiiiiiiiiiiiiiiiiiine. oh yeah, and strong too.

shouldnt have done pull ups today, o well it is what it is

That was sbsolutely nuts, Rob! That a boy!

J-bird just get the other half to drink the Kool-Aid too!

BTW what is the sub for pullups? No access to bar :(

Question:

This is my first time to do this workout. If I can't do 21 or 18 pull ups straight, should I start at 15 and go down from there or do the first two in sets? I'm not certain how to scale this one. Thanks in advance.

Rob = BEAST

Rob...wow! Great job. My hip flexors are crazy tired already from today's WOD. Getting over a 6 day fight with strep throat and first time back in gym was yesterday. Gonna hurt tomorrow btwn the soreness in my flexors and the lunges. Get some!

RobQ: Just break up the 21, 18, etc. Do as many as you can, but hit the mark. Record your time and the next time this WOD comes along, compare your times. Have fun! ha. It's gonna be a bear.

after tomorrow's wod I just might see my zone bars again. ;)

Are you supposed to do the lunges with bar overhead or just simple lunges?

Rob, BadAss bro, Great focus

This will be my second time with this WOD. Last time only the first and last sets of pull-ups were unbroken. Can't wait to set a new pr tomorrow morning.

RobQ (#28) - do as many as you can, drop and count to three, hop back on and knock out more reps... just keep going until you hit 21 (or 18, or 15, etc) -- the idea is to do the required # of reps. There are some WODs that ask you to stay on the bar (i.e. the 3 weighted pullups, 5 strict, and 7 kipping WOD), but it will be explicit when that is the intent.

Adam (#33) - simple lunges (unweighted), as many as it takes to cover 100ft per round.

Keep in mind that it's o.k. to deviate if you feel that you need to tweak or scale some of the exercises, just if you're going to post results here post your specifications/modifications as well.

J-Bird, my wife tells me I am addicted too. I love the posts and the workouts are insane.

Crazy video! I wonder how he did feel the next day? Or for that matter the second day? I'd like to hear how it felt to get out of bed the next couple mornings. ugggghhhhh I can only imagine

Thanks for the help Phelps (#31) and Nick T (#36). I'll do that.

Rob your are an inspiration.

Also: I don't have a spouse, but my blow-up doll tells me I spend too much time on the main site. No joke. She can be downright mean about it.

Rob, incredible! Big time inspiration!

Hey, what kind of sit-ups are we supposed to do? The Air force sit-up (actually a crunch) or a strict, all-the-way sit-up with calves pulled in to the butt?

Robb, that was amazing, thanks for sharing with us!

Holy S..

Normally, I watch these videos and find them awe inspiring and a source of goals that I think that I can eventually accomplish (100 pull-ups, 30 consecutive muscle-ups, etc.) This one, however was at such another level that it almost made me feel bad about myself as achieving this goal is, to me, basically the equivalent of me achieving flight by flapping my arms.

Awesome, awesome work.

#42 davej

I've seen a situp on some of .com videos/pictures where you splay your knees out to the sides like you're sitting in a butterfly stretch and then either reach your arms forward, hands on chest, or hands behind head. This serves to deactivate the hip flexors from the movement. Combine this with a rolled up towel or Abmat.

From the FAQ:
Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.

Robb, that was absolute madness.....I'm forever motivated

Rob, that was absolute madness.....I'm forever motivated

robb youre an animal, new hero, does anyone know a substitution for each foot of the lunges? i checked the faqs and they werent there but i definantly dont have the space to measure out 100 ft and lunge my way down the street safely where i live, any suggestion would be much appreciated

2nd WOD ever

Completed entire thing, but subbed in reduced load pull ups for all but the last 6

Time: 25:19
AVG HR: 157 bpm
MAX HR Reached: 181 bpm

Doing this on the gravel rocks on the FOB's in Iraq is definitely no fun!

Hi FRAT!
I'm Rookie's Cousin and I'm getting back into the game after a few Months off.

As Rx'd
21:15

My legs are still rubbery from the 200 wall ball squats today!

Type 1 diabetic, 3rd day of strict paleo.

Twice my blood sugar dipped too low (slight hypos, 59 and 57) because my basal rate is too high now -- I'm using less insulin overnight and during fasting periods. I am re-programming my pump to deliver less basal insulin. Pre-paleo, pre-crossfit, my basal rate was 1.1 with 1.3-1.5 to deal with wake-up. With crossfit my basal rate was down to 0.8. Now I'm lowering it to 0.7 from 24:00 - 07:00 a.m.

Blood sugars today:
59, 106, 57, 80, 87, 77, 77

Those last two, 77 and 77, were pre- and post-workout, which is a consistency I've never seen before, may just be a strange coincidence.

My total insulin for today is at __22.75__. As I said before, my previous average was 54 units/day, down from pre-crossfit of 80 units/day.

WORKOUT - I did heavy deadlifts yesterday, I have a rotator cuff injury so I haven't done arm stuff (PU, dips, handstands/HSPU, snatches, presses, jerks) since late May. So I had to sub out the pullups, and I did deadlifts.

So,
100 ft. walking lunges, 21 deadlifts @185 lbs, 21 situps, repeated, 18&18, 15&15, 12&12. TIME=10:07

Had to stop at 4th round (completed 21,18,15,12), lower back was wasted, all sets of deadlifts were broken but everything else felt like a slow, easy cruise. Straight to trigger points afterward, my back is totally fried, way stupid to have done deadlifts. Total 66 reps at 185 lbs.

Is it just me, or does Rob Orlando appear to be going deeper in the squat as he fatigues? I wonder why that is.

Could anyone tell me the parameters for power output of Karen? I want to use http://www.performancemenu.com/resources/powerOutput.php to calculate it.

I was first thinking of using my correct height and a 40-45# thruster (like the substitue), then I thought 20# mb with height set at 10ft. What is most appropriate for wall ball output?

Holy lord.......I have to totally give this a shot. I only wheigh 117 but I'm sure I won't go for a run afterwards..... Wish me luck

Great video's as always. 100 Squats w/ bw. This will be interesting. Good job Rob Orlando!

Rippetoe great info as always!

After yesterday this one hurt bad:
WOD + a set of push ups in each round starting with 21 and ending at 6
20:25 w/pulls, sits, and push ups

I'm a newcomer to crossfit. Are these lunges done with weight or without?

What makes Rob's effort more amazing is that the very next day Gillian Mounsey and I were at his box and we pushed 'The Prowler' around outside in 90 degree weather for a warmup then attacked a killer WOD:
800 run
5 MU
7 PP @ BW
x 10 rounds.
800 run
Rob was using 200 pounds on the push press with an oversized bar and just crushed the wod in 25 odd minutes.
No other human being on this planet would have contemplated doing that after doing 100BW squats the previous day.
Rob Orlando is not from here....

Rob...sick bro...your mental toughness is amazing

Today's WOD 12:05 as Rx'd, love this WOD.

what can i replace the walking lunge with? not alot of room in my gym and it gets crowded quite often

13:13 as rx'd
unbroken pullup sets

That was sick! And then to read that he was actually even able to work out the next day... FREAK!

Looking forward to hitting the previous two WOD's today!

m/41/5'6"/145

12:26

re: #52 Cash Reynolds

I love reading your posts on your progess. I find it very interesting. Keep them coming please.

m/26/207/70"

as r'xd
9:49

That was just SICK. Your mental toughness is unmatched. Great Job.

M/44/165

GHD situps
as rx'ed. 16:10

as rx'd (first time as rx'd on this one):

19:42

19:16...then we did 2min. sit ups (51) same as before and ran 1 mile (slow 11min). I feel great now :).

16:58

(pr 15:41, but worked through a hangover this time)

27M 6'5" 220#

26:53

deadhang pull ups

11:05 as rx'd (PR)

m/35/153

WOD as rx'd 7:25 everything unbroken...

M/28/6'1"/190lbs
30 lunges for 100'
regular sit-ups
everything else as rxd
24:20

F/27/125/5'7"
30 lunges
GHD situps
Band assisted pullups
24:18

This just in; Rob Orlando is strong!

As rx'd,

24:39

28/6'8"/221

12:41

Forgot there was a set with 6-reps. ~20min.

First set of lunges with 20# db's overhead.

All the rest were just burning and hurt. So good.

13:13 Rx

I'm not a certified trainer or anything... but I did stay at a Holiday Inn last night.

My advice to those asking about not being able to do 21/18/etc: break it up. I couldn't do 21-nonstop this morning, but I did 12, took 10 seconds, reset my grip, knocked out 9 more. By the time I was down to 9, it was like 4, hop off, 2, hop off, 2, off, 1. Takes you a bit more time, but you hit your Rx and it just gives you a high time so you can beat it in a few months.

Lunges and sit ups unbroken as rx'd
Pullups broken but no jumping today, partial kip but not full as I was at the gym.
Did pullups in reverse(3, 6, 9, ect) as I still suck at pullups

17:36

10:48
Go faster on lunges

m/41/190/5'11"

WU
row 500
few pullups & situps & squat

Lunge 100' (4 sets of 8 lunges in basement)
21/18/15/12/9/6 jumping pullup
21/18/15/12/9/6 roman chair situp

18:52

Last time, I was 2:30 slower, did fewer lunges (28 instead of 32 steps per set), and 30 fewer situps. So big improvement all around.

Did lunges with a 45 lb bar and subbed push-ups for sit-ups.

12:41

CG E City Crew:
Santiago: 19:44
Pena: 14:48(banded pull ups)
Leary: 13:06
Keep It Up!

41m, 72/220
as RX'd-19:18
been off few days with travel, feeling the pull-ups and lunges already!

m/53yo/231#

no time...first time
100'
inverted pullups
chair knee/ups

38/224/6'1"/m
Puppies 15,12,9,6
time-11:59

first WOD ever

m/47/6'3"/210

Bailed out after 4 sets

Had to jump about half the pull-ups

24:33

Great burn, great workout...I'm hooked

I am 5'6 any idea what 100 ft of lunges would be in reps. ( It would be kind of weird if the gym owner saw me measuring his floor space

End of my second week eating Paleo

m/18/5'8"/138

12:31 as RX'ed

Paleo diet rules, feel better in every aspect of my life.

M/47/66"/135

CFWU

15:37

(SOON TO NOT BE) THE KALSU FOBBITT

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

all pullups C2B
all situps on ab matt.

time 14:18

I really push, do drinks, longest break was from the lunge spot to the pullup rack, wipe my hands dry and go, about 5 steps.

pullups 21, 15/4, 11/4, 12,9,6.

Oh Leon, I was dizzy, I don't know about blue lipped, but dizzy.

Oh this looks like fun and since I only have one client tonight I will be doing yesterday's workout as well.

#91, ry; Naah, just go ahead and break out the tape measure. In good CrossFit style, you'll get thrown out faster....

:)

F/28/5'3"/150:
17:48

Time: 22:09:03 at a steady pace as RX'd
81 total pullups
81 total situps
600ft of lunges.

Excellent work on the squats Robb! I will give that a try later this year when I'm not training for the Raw World Powerlifting Competition. Weighted back squats rule!

Today's WOD: 9:10. Measured out 25' in my living room for the lundges. Lunges were full hip extension and a knee touch every rep. Kipping pullups and anchored situps. No breaks on anything. How I achieved a sub 8 on this WOD in the past is beyond me unless I really messed up measuring the 100' or missed an entire round!

bw 165

10:31

12:40

21/m/155/5'8

I was outside, used a tree branch for pullups, no assist for situps and did 30 lunges

10:20

subbed jumping pull ups after failing on strict/kipping

m/29/5'11/168

press 54kg*5

GHD situp otherwise rx
10:05

#91 ry:

I am 5'9", and I typically take 34 steps per every 100 ft of lunges. So I would suggest a total of 36 reps for you, since you are slightly shorter. Hope this helps

31/m/5'10"/210

16:36 as rx'd

going to smash on this one today. really mucked up my gyms med ball yesterday. along with the 150 ball marks that were left on the front of the building from wall ball shots. i will probably be kicked out sooner than later :( guess i need to start cleaning the garage out!

M/40/5'11"/169

As RX'd. 18:07.

Still shaking after this one. : )

I have a FGB4 question. Do I have to be a member of a CrossFit affiliate to participate, or can I register with my local affiliate and participate as a "drop in?" The FGB site makes it sound like it's only for current affiliate members.

I'd like to do FGB4, but joining a CF gym full-time just isn't feasable for me right now.

Thanks.

HAHA FML!!! i did a pT test this morning too.. o well no pain no gain right?? haha ill post my time later tonight... gonna be pretty exciting.

14:50.2 rx'd

25/m/5'11"/205ish

12:09 rx'd

m/32/5'9"/170

as rx'd 12:24 (PR by 43 Sec)

As Rx'd 19:32

Hey all anyone here ever deal with a foot stress fracture?? Pretty sure I got one last night doing this wod with those damn five fingers.

If anyone has ever had one what were your symptoms/recovery time?? Thanks

Lock out dude.

m/20/178cm(5'8'')/80kg(175pounds)

as rx'd 09.26 (PR by 3.01)

for Robb Orlando: I'd like to hear how your legs felt the next day. This is definitely a workout I might try on one of the Back Squat days, but I don't want to put myself out for a couple days afterwards.

John 39/m/208/73

Chalk is my new best friend. First time using it for pullups...hands still healing from last week.

W/U: with a 30# vest 2 x (400m run, 15 good mornings, 50 jumprope, 15 dips

Main: I think it was about 20 mins, but I forgot my watch. Walking lunge had to break at about 50 ft, pullups and situps were done in complete sets. Only rest was for water and to walk from p/u bars to lunge starting point.

as Rx'd

11:00 (PR)
previous PR 11:43

1st time as P'RX

15:10

Holy S*@#! That must feel like the Las Vegas cert did after 2 days of legs, legs, and more legs! Lovin CrossFit more and more every day. Love to inspire others and myself and be inspired by other athletes.

34/F/5'10"/160

As Rx'd with GHD sit-ups
12:29 PR (by 1 1/2 min)

M/35/184

23:34 as Rx'd, BUT did in barefeet in backyard and lost a few minutes when I stepped (lunged) on a bee... quick Cortaid spray and back too it... love it.

Travel Wods

Ran slow 6k this morning along Chicago Waterfront.

Did in Hotel
100 Pushups
100 Situps
100 Squats

13:32
PU's slowed me down bad. First 50 were good.

m/30/210
as Rxd
19 minutes even

M/41/5'11"/185

GHD sit-ups

22:04

20:31
Pullups killed me. Basically did as many as I could in a set then negatives until I reached the goal number.

This was hard not for my endurance but for my arms. I couldnt do all the pullups in a row so i split them up. The at the set where you do 12 i could only do 5 and no more so i switched to doing pushups X2. So i did double the pullup amount in pushups. My time is bad but its only my second day and im liking how grueling the workouts are. Here are my splits.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups --------------5:40
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups---------------13:12
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups---------------20:45
Walking lunge 100 ft.
12 Pull-ups(24 Pushups)
12 Sit-ups---------------26:16
Walking lunge 100 ft.
9 Pull-ups(18 Pushups)
9 Sit-ups----------------28:44
Walking Lunge 100 ft.
6 Pull-ups(12 Pushups)
6 Sit-ups----------------30:45

CFWU- minus pu's

23:18

wow... legs are killin me, and i actually was able to do this as rxd with the correct form on my pullups instead of "chinups" like ive been doing for the Marine Corps. didnt do the pullups straight through till the #9 set but still what an improvement (all hail Crossfit)

As RXD
26:41
(pullups still my weak point but getting better every day)

31/M/6'/180

15:27

As rx'd, all pu's broken into two sets except the last one. Su's and lunges unbroken.

16:27 no where near a pr.
Next time don't break the pu's.

last time 16:53
this time 16:47 lol

Bench Press 5x5 95-135-145-155-160
Weighted Pullups 5x5 25-30-35-40-45
Alternate exercises each rep

Today's WOD, as rx'd with unanchored situps

11:17

I'm a day behind, and after 3 weeks of crossfit, man I'm addicted. First I did 100 wall balls in 8:14 and the next 50 in 2:50. Couldn't do them straight. Next thing is, what type of shape do you need to be in to go to a level one cert. I'm in the Army and would like to get level 1 cert to instruct our unit. How long do people suggest doing this before trying one?
Thanks,
Craig

13:31 at work (1st time 16:40 on course)
1,2,5,6 set pu's unbroken,
Advantage this time,lunges started and finished next to pu bar and not decline su.

14:56.2 (took my time on the lunges, hard deck)

couldn't remember if there were seven sets (Down to 3 reps) or six, so did an extra for good measure... hah

23/m/200lbs

15:10 as px'd, did 30 lunges each round

m/44/185

as rx'd
14:31

17:49 as Rx'd

M/42/5'11"/181

30 lunges, kip pull-ups, and incline bench sit-ups:

11:20(PR)

Previous PR was 14:47

Sheesh,
That Orlando video was sooooo boring. He just stood there and moved up and down for 20 thousand pounds.

At least do it on fire next time. Please.

Kelly

Glassman: "Why do we want a big clean and jerk? So we can have a big high REP clean and Jerk."

ps. I have some I have work to do.

Comment #14 - Posted by: J-Bird

- Absolutley I'm on here off and on all day.

m/25/180/70"
10:03 as Rx'd
coming after you DOX lol

30 yom, 185 lbs

10:24 as rx'd

8:54 is my pr

as ex'ed 19:03 ripped hands up worse then ever, looks like running is on the docket for a while.

M/29/185/5'8"

19:13 Can you say sore legs? after yesterday

Did it in 15min, the pull ups were killer.

Today 9:36, erased my splits by mistake. Not sure how I lost 1:03 seconds since last time. Legs were sore today from Karen but, all sets were unbroken.
8:33 8:48 8:58
rd1 :36/:29/:29 :33/30/34 35/30/33
rd2 :38/:27/:29 :37/29/32 42/29/31
rd3 :40/:24/:26 :44/28/41 43/25/28
rd4 :44/:23/:23 :35/20/26 42/21/21
rd5 :42/:16/:16 :42/16/19 41/16/18
rd6 :39/:10/:11 :40/12/11 42/12/10

m/39/190/77"

16:23

90 degrees and my knees did not simply kiss the ground. at times they seems to have made out with the ground as I could not stop them from dropping at the bottom.

PR by 6 mintes. As Rx'd 13:45.

The last time this workout came up I had just started serious crossfitting. In two months I lowered my time by almost 1/3. GO CROSSFIT!!!!

15:22 as RX'd. My legs were TOAST from Karen. Usually the lunges are a breeze, today they were torture. pullups felt great surprisingly.

He did not move his feet for the entire 100 reps! Drag the scrollbar across in the Movie player to see.

added some running in there...

400 m run
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

400 m run
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

400 m run
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

400 m run
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

400 m run
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

400 m run
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Today's time: 27:30 PR last time 29:15

As Rx'd
14:50

CFWU -pull-ups

15:58

Great effort Rob!

CFWUx3-no pull ups/sit ups

Today's WOD: 9:47 PR all sets unbroken.

Nasty to do in the New England humidity today-relief is on the way with hurricane "Bill" in the Atlantic.

#145~ I SO HEAR YOU ON THE SORE LEGS AFTER YESTERDAY!

13:37

Modified one from crossfit St. Augustine

21 15 9 6 3
Deadlift 225
One arm KB swing 35lb
Ring Push Ups

15:21

More of a lung burner than I expected.

M/20/185lb
Sub fifteen minutes..
first time doing it.

can someone give me a clue how many lunges may comprise 100 feet for a 6'2" guy? I'm doing this in my gym, so I don't have a 100 ft space to walk, nor do I have the measurement.

did all those squats technically get low enough?

m/46/177
rx'd 11:57

m/26/5'8"/140#

12:01

took 34 steps for each of the 100' walking lunges

unanchored, abmat sit-ups

2min 6sec faster than last time

@EriCRossFit

I want to know how he faired the next day? legs all swelled up? Freaking awesome though.

#159 Matt

I have done this where I stepped off 50ft, marked it, then just did it there and back. Anytime I do lunges, I just step the distance off and get as close as I can. Like you, I do this on my own at a regular gym, not an affiliate.

13:46

Did "Inverted Helen" (June 22, 2009 WOD) again -

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

As Rx'd 16:42 - only broken set was 6-6 on last set of HSPU.

Did this one a little different:

20m Walking lunge
21 Pullups
21 pushups
21 situps
20m Walking lunge
18 Pullups
18 pushups
18 situps
20m Walking lunge
15 Pullups
15 pushups
15 situps
20m Walking lunge
12 Pullups
12 pushups
12 situps
20m Walking lunge
9 Pullups
9 pushups
9 situps
20m Walking lunge
6 Pullups
6 pushups
6 situps

Time: 11.17

15-10-5 warm up

wod Rx- 11:40 (31 sec. PR)

12:54

23/M/162

CFWUx3
Unanchored situps
Possible the 100feet was short or long.
Just under 11 minutes (10:50?) PR

This is my second round doing this WOD, and I improved my time by five minutes. And I feel AWESOME!

7:53 as rx'd

* done at my daughters school playground, very hot.
* knee to ground walking lunges
* standard unanchored sit ups
* all exercises unbroken

11:25

re: #133 craig,

Go to the first cert you can get to.

M/32/5'11"/195

First time doing this WOD. Legs were hurting after yesterday's WOD. My hands are ripped up. My ego hurts.

As RX'd 16:55

***FRAT***

Rocked the WOD then my car wouldn't start at the gym. Got to work 2 1/2 hours later.

As Rx'd

8:19

I did butterfuly pull ups. The only way I can do this WOD faster is to do fast negatives "power kips". These type of WODs are what I was made for. Love it.

Before this I also did the FRAT 30-Day Paleo Challenge WOD:

Alternate
Bench press 5-5-5-5-5
Weighted pull ups 5-5-5-5-5

BP - 160,165,175,185,200
PU - 25,30,40,50,65

I was supposed to go to failure, but I didn't know my own strength and I realized I could have gone heavier. Oh well.

Lost more weight on the Paleo diet. I am almost at the minimum body fat that is healthy: 6.5%. Why can't I gain muscle mass doing all this heavy lifting??? I eat at least 5000-6000 cal a day. I can't eat much more.

WOD variation 15:32
150ft walking lunges
21 ring dips
21 L-ups
150ft walking lunges
18 rung dips
18 L-ups
150ft walking lunges
15 ring dips
15 L-ups
150ft walking lunges
12 ring dips
12 L-ups
150ft walking lunges
9 ring dips
9 L-ups
150ft walking lunges
6 ring dips
6 L-ups
I threw up in my mouth a bit.

20:10

32 lunges
Unbroken pull-ups (21 down to 6)
Sit-ups GHD, broken often.

Cheers,

Ben

sub'd leg raises for sit-ups
14:08 (PR)

M/25/140/5'11"

As rx'd 7:11(PR)
last time 7:55

Almost forgot...

Last time I did this WOD my time was 9:57

Today was 8:19 PR big time!

12:54

m/23/5'10"/175

11:24

second time doing this WOD

Previous 12:04

M/30/5'9"/175

As rx'd

11:35

21-18-15-12-9-6 for time of: Walking lunge 100ft, Pull-ups, Sit-ups As RX'd: 14:07.36 Previous: 13:43.35 :-(

12:47

39m/6/185

9:44

19:11

M/22/6'/175

As Rx'd:

20:54

Pullups are killing my time.

M/22/6'2/160

15:30

20:17

PU= Gravitron Assist 125lbs per set

8:42, did one more round to 3's at 10:02. Quads are still killing me from yesterdays WOD.

m/37/6'1"/198

11:40 (pr by 2:16)

As with last time, only first and last sets of PU's unbroken, but only off the bar once each set this time -- last time it took 3 attempts on a few of the sets. Lunges were definitely faster this time; my legs now feel like a couple of rubber bands. SU's unanchored.

12:17 PR for this workout

Knee to ground lunges- unanchored full situps

Pullups with lightest band (blue) KNEE in band to give less assistance..

F/40/5'11/165
pulls up w/ thinnest band assist
25:15

12:56 last time 12:35

feet unanchored this time probably cost me

3 sets:
limited range dumbbell pullovers 45lbs
jump squats 55lbs

as rx'd but with 100 lbs bar on back for the lunges 30 min

M/52/5'11"/200

Warmup
As Rx'd, 16:19
5x5 Back Squat-135x10WU, 205,225,230,230,230
4x10 Dumbbell Bench, 75# per
Shower
Nap

f/28/5'0"/108
As rx'd, 13:58 PR
Love this WOD, legs are smoked!

as rx'd

11:48

19,19

15:10. Pull-ups were done on rings. Last time I did 100 walking lunges instead of 100 ft. Needless to say, this was much easier!

17:01

m/29/5'8/160

As Rx'd 12:12

does 33 lunges=100 ft.??

Did 33 reps instead of 100 ft.

21:53 Pullups killed me

m/27/225/6'4

19:39 PR by 5 min and some change.

feet against wall
gravatron asst pull-ups
26 min

m 34 5'11 152

13:50

14:33

m/30(bday today)/172/5'8"

as rx'd 23:30. Still struggling with those pullups...definate improvement though!

48 / 178

1st thing - Robb, that was cool to watch! Nice!

today's WOD
as rx'd -- 14:11 -- PR by 1:26 - pleased after yesterdays' Karen

m/36/209/5'11

*Kipping Pull-ups
*Unanchored situps

16:57

m/43/202/5'11"

disappointing couple months with injuries and distractions...wanting to get back on solid ground again

modified todays WOD by adding Wall Ball to the Pullups/Situps at 21/18/15/12/9/6

became a real struggle to lunge due to legs feeling completely trashed...didn't keep time but my heart was racing and I was feeling faint!

23/M/5"8"/170

21-18-15 (did with 45lb plate overhead)
12-9-6 (body weight only)

time= 12:01

100 body weight squats!!?? Damn...I won't be able to walk for three days just having watched that...

as rx'd

22:31

M/43/6'0"/175
4 trips of basement for 100ft
Did extra round with 3 pull ups and 3 sit ups
17:30
Watching the Thunderbirds practice for the airshow by my house. Cool to see them flying right over the house!

Big day for all of us. Pr's all the way around.

M/16/5'11"/170
8:54, PR.

M/50/5'11"/172
11:32, PR. Last time, June 13, was 12:42.

F/51/5'6"/135
13:01, as Rx'ed. The last time we can find for her, February 27, was 15:13 with a 30# pull-up assist. This time no assist, and over 2 minutes faster.

F/16/5'8"/135
11:54, with 20# assist. Last time we did this on June 13, she had 14:37 with a 50# assist. Big PR.

10:43 as Rx'd.
However did an extra 100 ft lunge and 3 PU's and 3 SU's. I forgot it was down to 6 and 6 but just did it cause i didn't want to be short. Enjoy this WOD if that is possible

as rx'd

17:08

Got this one in 13.52 as Rx'd

Lunges were easy, pullups slowed me down a lot because of the stupid pull up rack rocking all over the place from my kipping. Anchored Sit Ups would have made a big difference as well. Did a little squat clean work to sharpen up on my technique afterwards.

Was fortunate enough to receive a comment laced with sarcasm from one of the regular 'do curls in front of the mirror guys', and i quote, "Let me just get out of the way, you've got work to do." I'm getting the feeling that crossfitting at my gym isn't gong to get me kicked out, but i think it will eventually start a fight. Oh well, F' em, I ain't skeered haha......

M/37/6'0"/185

as rx'd

12:57.37

M/49/151-1-1-06

Did a "mash-up" of this and the DU/SU WOD from last week.

21 PU
21 DU
21 SU
100' Walking lunge
-
-
-
-
6 PU
6 DU
6 SU
100' Walking lunge

19:21

That was a deceptive suck-fest.
As Rx'd, in 25:13, except...
I am pretty sure that I mis-measured the length of the side of my house where I did the lunges and did 150 feet per round...
Argh.

26/M/5'10"/180

CFWU 3 x 10

As Rx'd 15:33

PU Sets
21/15-3/10-5/9-3/6-3/6

m/24/175

10:05 as rx'd

rx'd, 14:34 through the 21-18-15 then some lady decides to stretch where i've been doing lunges...globo gyms rule.

M/30/265/5'8"

I got it in 20:48
Had to do jumping pullups.

M/33/5'8"/163

This is my first post, but I've done a few WOD's in the past couple of weeks and I've been on the Zone for a couple of weeks as well. I love CrossFit and I have to really work hard to stop watching the videos and reading about it.

I did the scaled version 15,12,9,6 and about half of the pull ups were assisted by jumping.

12:35

12:37 as RX'd

M/25/180
14:14 rx'ed

14:00 today. Did all of the pullups I could, then negatives to finish the set. Mainly on high rep sets.

as rx'd (with GHDs): 13:15

About a minute slower, but probably because I ran a combat fitness test this AM and did GHDs this time.

had a light dinner last night, felt pretty weak

as rx'd 15:09

m/17/5'5/135

cfwu x 3 (+90 pushups, -situps, -pullups)

29 steps = 100' walking lunge
butterfly kipped pullups
anchored situps, elbows floor to knees

10:00 even (pr)

as rx'd
13:17
pullups unbroken
situps with a pause in middle of sets 21, 18, and 15
30 lunges done per round
Paleo day 15 underway.
pr by ten or so minutes... Don't have myold workout journal handy.
Great job everyone!

11:55

All pullups were band assisted...

i didn't realize it was 100ft, i did 100 steps alternating legs each round

anyways got 22:00

23/m/6'0/177lbs

as Rx'd
12:10
This one's a schmoker...

as rx'd....12:21

everything unbroken but stopped a few times on the lunges...my ass is gonna be killing me...

m/24/205/6'3''

f/39/173/5'11"

Elbow tendonitus so did jumping pullups.

time 13:15

#14 - my husband tells me I am on here too much too. has used words like "crazy" before to describe my obsession. :) funny thing is that he also does the WODs.

#155 - cannot wait for humidity relief!

Re: Comment 160

Not to take away from Rob's amazing mental toughness and abilities (he did a crazy-tough workout the next day?!?) I have to agree with Roden's comment (#160 - squats weren't all low enough) and add that the full extension wasn't there either.

The form that my coaches demand from me when I do back squats is that the squat goes below parallel, and there must be full extension at the top, or else it doesn't count.
This is the same expectation for one rep, 20 reps, and, undoubtedly - 100 reps.

That said, without guys like Rob pushing the envelope, I doubt CrossFit would have the reputation of craziness and toughness that it does today!

F/22/5'9"/165

16:35 ish

Wod as Rx'd

23/230

12.23

M/5'6"/39/160lb

1st ever WOD!
as rx 24:20

Had an 8 hr. Adventure race this past
Saturday.
So has to change the workout. Did sindy? 5 pull
ups, 10 push ups, 15 body squats. Max rds'
in 20 minutes. Got 22 rds' completed and it
was all I could do to not puke.

Thanx XFit - good stuff.

Goat - out from ATL. GA.

13:41 as rx'd

over 5 minutes BETTER than last time!

11:59

sub - jumping pull-ups

ran 1.5

19:26 @Brooks (thought I was smokin') need to push pullups// 36 lunges

m/27/205

06:29

guess my time didn't post up earlier when i tried.

13.52

Not great, but i could have taken another minute or so off my time if i had anchored my feet for the sit ups and if the pull up rack wasn't rocking all over the place while i was kipping on the pullups. oh well, no excuses next time!

First time to do this workout.

14:36 as RX'd. Did not do complete pull up sets, but did as many as possible and broke the remainder into sets.

Day 2
didn't track time, but did nonstop as hard as possible. Couldn't do the pullups even with green strap. Did 10, 9,9,8,8,7 but all situps and lunges.

M 37 6' 165#

rx'd - 13:25

M/40/6'0"/155

As Rx'd

15:40

I only broke one set of pullups and only for a couple seconds. I kept a solid pace through everything. I guess I have to try for running lunges next time. Holy Crap you guys are fast!

as rx'd: 18:41

Male/22/6'1/230(fat)

15:47 As Rx'ed

Legs Dying from Cert last weekend, and Karen yesterday.

No Excuses right?

m/42/6'/190

25 min (7 kip pullups at a time...man my pullups stink)

13:46 RX'd

21:07

With GHD situps. 35 seconds slower this time around, but after the thrashing my quads took yesterday, I am ok with that....

Off for a camping/golf weekend at Shilo and Clear Lake, see you all on Monday.

Have a great weekend!

I did decline sit ups which hurt the most. Overall it was around 22:00 minutes

9:52 *Subbed 20" box jumps for pullups (shoulder)

Bench Press 5x5:
185-195-205-215-225(f after 3)
Weighted Pull Ups 5x5
45# backpack for all. Need to get more weight for backpack

then WOD as Rx'd
10:48

My PR is 8:16 i think, but today I used ring pullups as compared to bar, unanchored abmat as compared to anchored flat, and 30 lunges instead of 26.
The ring pullups are waaay harder to get a rhythm, and everything else was a tad more challenging as well, but not too bad. Definitely made the difference in being 2:32 slower. That's what i'm telling myself anyways. This cycle has not been kind to my times!

43 yom 195lbs

10:51 As R'xd

Double under practice as warm-up, Got 'em FINALLY!

38 minutes... new to crossfit :S

33 standing lunges, otherwise as rx'd

19:20

Slow time compared to most of you, but this workout was AWESOME.

Rx'd
15:40

26/m/5'11"/177
as rx'd
12:23(better than last time but still off PR of 11:37)
could have beat PR but played golf this morning.
The golf wasn't the problem really. It was the chilli on the hot dog after nine holes that hit my stomach around the 5th PU of the 18 set. I felt strong but stomach wouldn't let me finish strong.

12min04 previously 12min05 hahaha

As rx'd, kipping:
13:30

“Karen”, 12# WB = 7:12

Usually sub thrusters b/c the 12# ball is the biggest gym has. When I finished, I did an extra 50 of them to make up for lost wt ;) Then did some BS therapy I have been working on for a few weeks.

Pony- I did the “karen” wod b/c it is your fav. I almost skipped it ;)~

Erin

18.25 as Rx'd

20/m/5'11"/163

29/m/6'4/206
1st 2 100ft sets w/OVHD Lunges 95lbs
2nd 2 100ft sets w/OVHD Lunges 45lbs
Last 2 sets w/body weight
Sit-ups (unanchored)
15:11
----------------------------------
I didn't have access to a computer M-Tu-Th, so I subbed with the following:
M- "The Bear" 29:33 as rx'd (my favorite)
T- "Barbara" 30:12 as rx'd (almost met pukie twice after doing GHD Sit-ups rounds 4 and 5).
Th- "Filthy Fifties" 27:30 as rx'd (PR) 1st time breaking 28 minutes.

29/182/6'2"
17:46
subd 30 jumping lunges
Pu's on spinning bar, 5 max consecutive

28:53.5

Sorry guys, I'll cut that time in half next time. Promise.

As RX'd. Lunges knees to ground, SUs on decline bench (#2), butterfly kip. Shoulder didn't warm up till the 4th round, relatively uncomfortable until then, PUs broken once first round and once second round. 10:53

13:04
Pull-ups bar was taken, 2 rounds in... lost about 2 1/2 mins. would have beat me PR (11:27). I am going to get a PR next time for sure.

M 32/72/206

16:30

13:10

25 lunges in place, alternating leg, for 100 ft. My lung reaches just beyond 4 ft. Strict pullups as well.

Buttercup scaling -- 9:32

100 ft. walking lunges
15 jumping ring pullups
15 situps

100 ft. walking lunges
12 jumping ring pullups
12 situps

100 ft. walking lunges
9 jumping ring pullups
9 situps

subbed GHD situps
15:25

12:56
m/220/25
went down to sets of three by mistake

10:20 as rx'd

29:24

10:48

10:39

M/23/5'11"/ 170

As rx'd
18:06
PR by 1:43

CFWU x3 (1/2 PU's)

WOD
:13::18

Felt really slow today.

Get some, Go again!

Oh goodness, my kipping pull ups suck. I'm just starting to get them, so it took me awhiile on those. I also rubbed the skin off my tailbone the day before yesterday doing situps so I did it on an decline bench.

F/32/5'8"/130

28:03

Oh...I did push ups instead of sit ups...

14:45

Oh goodness, my kipping pull ups suck. I'm just starting to get them, so it took me awhiile on those. I also rubbed the skin off my tailbone the day before yesterday doing situps so I did it on an decline bench.

F/32/5'8"/130

28:03

As rx'd

8:26 pr by :26

whoa. sick. good job. ;)

Oops! Did an extra 100 ft. and 3 pulls + sit-ups! That should put me around 14 min. or so.

16:36

wow... after the endurance wod and karen yesterday my legs were feeling it. but i busted this one out!

12:08 all reps unbroken. did GHD's!

Subbed pullups for jumping pullups;

17:26

M/32/5'4"/142lbs
As rx'd
7:45
30 seconds slower than last time.
I blame it on doing "Karen" first

#94 You could've been even faster......on your pullups you posted 15/4....thats 19! But counting your own reps sucks!

27/m/170

As Rx'd = 18:36

Thought I did really well until I came on here and saw all of the 10-12 min times posted. Thanks a lot guys... ha ha. I did over head walking lunges which forced me to rest 50ft into each lunge set. Plus I had to run from station to station, so I think I can definitely do a lot better next time.

Thanks CrossFit for this after a grueling "Karen" yesterday!

WU
1min jump rope
1min burpees
1min jump rope
Cfwu x 2 no pu or dip

As rx'd
13:37

10:30 s rx'd

M/21/135lbs/5ft. 9in.

10:00 flat as Rx'd and PR'd.

The first time I did this workout, I thought I had to do 100 WALKING LUNGES not 100ft of... Ended up doing 600 walking lunges, w/ the pull/sit ups, in under an hour. Couldn't walk properly for two days after wards. Since then I've always been used to doing at least 500 walking lunges in one workout. Guess it all paid off ;)

as rx'd

15:54

the lunges were easy for me it was the pull ups that killed me. WHOO FEEL THE BURN!

M/30/5'11/230

D
@ 25's

14:21 (PR by 2:57)

2:20
5:10
7:42
10:20
12:35
14:21

As Rx'd

11:35

First 21 pull-ups unbroken then the last five rounds pull-ups were broken in 2-3 sets.

First time did this workout as Rx'd. The last three times I have to substitute pull-ups for something else since my hands never seem decent enough to do pull-ups in this workout.

As rx'd:

10:46

As Rx'd 10:32 (pr)
previous best was 13:51

38M/5'10"/166#

W/U: 17 ROM exercises.

As Rx: 11:36.

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

Off PR by 2:42. Back knee kissed floor; kipping pull-ups; unanchored bent knee AbMat sit-ups.

First time in over a year that I did kipping pull-ups instead of strict pull-ups. My rhythm was so off! Slowed me way down.

Did 1 mile of tire flips (250#) with my buddy Pierre. We were trying to promote FGB4 in our area.

Finished in 1 hour and 17 minutes.

warm up: run 1 mile

WOD as rx'd: 15:42...rested a little too much during it. all pull ups unbroken.

cool down: row 1600m

M/23/6'/170

9:26 as Rx's

PR like whoa. Unbroken pull-ups did the trick, now I just have to speed up the lunges.

age 19 bw 170
8:30 as rx'd with abmat situps

M/30/151

10:43 as rx'd

17:33

subbed 30 lunge steps in place for 100ft

m/20/5'9"/168

16:38

18:13 as rx'd

had to walk about 200 feet to reach the basketball court I was using to do walking lunges. Could have been faster if I had a better set up, but what evs.

38/m/5'11/165

15:00

started at 24 reps instead of 21. 24:30

m/23/5'10"/175
11:24

Previous 12:04

started at 24 reps instead of 21. 24:30

last time: 17:22

This time: 16:20

m/178cm/89kg/33y

10:37
last time 13:45, felt exelent
everything unbroken

16:59

did 20 lunges with 25 lbs plates

previous with plates in the 19's
previous with BW lunges 14:15

bent knee sit ups
11:26

11:33

this wasnt to bad

12:47 as rx'd

M/20/6''2/170

39/m/190
as rx'd

new pr! 9:29 (old 10:51)

(added a BONUS round of 100 walking lunges and 3 pullups/3 situps for a total time of 10:35)

done it in 13min26 sec in the park while my kids were playing in the waterpark

16:17

29/m/186

Weighted PUs, 5 x 3 @ 85

Six hours rest, then WOD:

12:01, with CTB PUs and GHD SUs

m/42/162/6'
7:39--last time: 8:20!

F/137/5'5"/23

14:03 as prescribed
Last time I did this back in February was in 21 and some change
7+ min pr!!!
I love this wod! Pullups are my favorite activity! Is that weird? Lol!
Everyone enjoy the weekend and kill it tomorrow!

First time, as rx'd
19:45 mins
Good one, it hurt, lunges are a drag.

M/20/195/6'

13:59 rx'd

15:23

m did 13:44 subbed decline pullups

Just got started Crossfitting again after doing a camp turnover here in Okinawa. 12:41 for todays WOD. Usually go faster than that, but ive been out of it for a while and had to start somewhere.
Anybody on the island doing crossfit?

f/28/5'6"/125

100 walking lunges, push-ups, and sit ups - same number of reps and sets (no pull up bar today)

14:15.5

My legs are jello.

Whoops...meant walking lunges for 100 ft. Big difference. :)

As Rx'd. 12:10.

First time ever doing this WOD. Got 19 pull-ups in a row on the first round - - my best ever. All sit-ups and lunges unbroken. Sit-ups unanchored, no Ab-mat.

Why do I get the feeling that we have running coming up for Saturday's wod... The soreness in my legs tella me this.
boy soreness... I hope you're wrong!

M/29/6'1/183

8:34 as rx'd (abmat situps)

30 pathetic minutes. End of the driveway and back for lunges.

Getting better at kipping puillups, but have to come to a stop after each one and start swinging again.

23:51

m/24yrs/225lbs

That.......was.....awesome!!!

Time: 10:25.21

Lookin' forward to attempting to beat that one in the near future without puking.

17:32, last time 17:29. Slower by 3 sec. Go figure.

m/24yrs/225lbs

that...was...awesome!!!

Time: 10:25.21

Looking forward to attempting to beat that one in the near future, without puking...

as Rx'd

9:39

33/f/5'8"

11:05.50 (did jumping pull-ups)
(new PR)

18:12 Rx'd
m/30/5-11/200

Thought it was over after the "9" then realized I had one more round. Whoops. Felt good though. Thanks!

14:30

18:12 Rx'd
m/30/5-11/200

Thought it was over after the "9" then realized I had one more round. Whoops. Felt good though. Thanks!

Proud to be part of the CrossFit 757 team!

48/6'2"/195
took me 30 minutes.
it's the pullups that kill me.
I just can't do them without multiple sets of diminishing reps
Maybe I ought to cheat more on pullups to get more speed

lunges were going to take a huge tole on my already tired legs, and i have a lon bike ride with some friends tomorrow, and i need to be able to ride along side them!

and since i wasn't at a comp all day and when i was working out i did kinda my modified version of a previous WOD.

5 rounds for time:
run 400 mtrs
12 pullups
20 situps
25 pushups.

20:31

RX'D
18:06

As rxd 15:42.

As prescribed:

12:45

M/33/70/210

26yo/m/165lbs/5'11"
CF 3mo

13:08

Started with bench press, 5x5

175
175x4
165
165
165x4

Then:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Sit-ups were un-anchored frog-leg abmat.

19:20

My old time from April was 26:50, so this is another big p.r. The old time was a p.r. by 6:20.

Second WOD for me.

45 minutes. Still trying to get kipping pullups. Used box to jump on last few rounds.

m/21/150/5'7

18:00

6 minutes slower than my last effort. really thin pullup bars slowed me down; situps were on a steep incline. no excuse, though.

S/f

Goat- WOW Paleo is doing wonders for you! You grew an inch and GAINED 12lbs?!

How is your eleventh toe?

first time with this wod. 7:48 as Rx'd. Pullups sucked using a big ass wooden cross beam on a playground swing set. oh well, train for real life.

in8girl- aw shucks, for me?! You shouldn't have.. but I'm awfully glad you did.

Karen - 14#d-ball @ 8ft target
9:26

Elaine- good fun, as always

M/40/185

As rx'd: 14:40

All pull-up sets unbroken

More better faster

BS 275x5, WOD as rx'ed 14.14; and I'm wrecked still 2 hours later!

M/29/6'4"/202

Rx'd

9:49 PR

13:55

f/30/140/5'8"

as prescribed 17:14 (PR)

improved by 6.27 mins from last time

Subbed body rows for pullups so it didn't take me all day.

19:21

as rxd

2:42
3:08
3:02
2:54
2:35
2:20

16:44

slower by 7 seconds; final round slower by 13 sec - need to finish stronger, this finish is weak

13:38 (pr)

ok my last post for this date (big sigh of relief from CHisBo, serpico)

Karen was a PR! in march did 30#DB thrusters, in june did 14#d-ball @ 8' in 11:12. Hi-YA!

Today's thrashing: another PR, I just beat the hell out of my old time.
previous:
21:48 with anchored flat SUs/thick band assist PUs
today:
15:02 with unanchored abmat frogSUs/ thin band assist PUs

I went to bed knowing this was the WOD. I dreamt that Saturday's WOD was going to be a CFT- and I was all annoyed at Coach, "how could you cap off a cycle with a CFT?" throwing my hands up in the air, gesturing wildly as I paced around the gym. I have had MANY CF dreams, some normal, most bizarre, and some of the FRAT know about er... one other ;)

m/238/38/73"

18:40

as rx'ed 19:26
Preceeded by squats:
125x3
125x3
125x3
130x3
135x3

Last time I did this, preceeded by squats too at 100 and that was hard for me??
Wod last time took 19:37.

as rx 21:17

worse than last time 19:08 though, pullups were better...i think.

After Karen, 600 ft of lunges was a killer. 1st time on Karen yesterday and I have never felt my quads like that before. Worried about today.
Completed as rx'd: 8:05

on and of to crossfit but now committed! first time to post, and doing this wod.

Morning workout consisted of 4mile road march/then 40min swim.
did the WOD at lunch in 14:47 pu broken w/kip
looking forward to tomorrow!

Strong Lil Pony! at August 21, 2009 6:18 PM

Yeah, look what Paleo did now.

As rx'd,

11:43

Most time was spent walking between sit ups and lunges.

m/30/5'11"/180

As rx'd

8:28 (pr by 42 secs)

sub 12 minutes

23.53

didnt realize..did 21,18,15,12,9,6,3,1 23.53

m/36/ 5' 8"/ 180 lbs

17 min 39 seconds.

Almost rx'd, had to switch to jumping pullups in order to do the workout. Pullups are a continual challenge!

46M 195lb 5'7

17:13

14:19

As rx'd 7:34

rx 9:48 m/20/168.

Subbed 2x Jumping pull-ups
19:21

As RX'D 11:15

Great WOD Did this while on duty at Fire Station

40yo/195

As Rx'd:

13:58

I love that WOD. Thighs are going to be killing me tomorrow though--especially on top of yesterday's wall balls. I had to pace out the 100', but I think I was pretty accurate. Did "Air Force" sit-ups and a mix of standard kips and butterfly kips--do more butterflies next time. I paced myself well in the beginning and concentrated hard on controlling my breathing, then I gave it a good kick on the last round. Next time, kick it in the second to last round and beast through it. Oh, also taped my hands for the PUs. First time; it helped with my torn hands, but my taping job was sub-par.

23:30, as I misread and did a set of 3 after what should have been the final round of 6

10:17

As rx'd 13:49
Felt good after this one,and again could of pushed myself a little harder for better time. Good first time.

Beth 20:01
jumping pull ups, all elst as rx'd

M/32/146lbs/5'5"

7:18

anchored sit ups

14:24 at JFCOM PR
last time 03Jun09 = 14:42

M/37/215/6'4"

11:16, as rx'd
lunges from garage exp crack to curb/back
sit ups on swiss ball/legs under squat rack

SCott m/49/6'/207
Blue assist pu's, ab-mat sit-ups
15:51

Janet f/50/5'9
Green assist, ab-mat sit-ups
15-12-9-6
10:03

A long day, but CrossFit seems to make these days easier to handle. Thanks Coach.

as RXed 15:21

First WOD, apart from 5x1 push press the other day, since I hurt my back diving. Feels good, but next time I'll nuke it by a couple minutes.

Go Navy!

Used my new iPhone's Crossfit tracker app, pushed the wrong button and lost my stopwatch time!

Not at all concerned about that, as this is my first serious WOD in two or three moons! As such, time wasn't an issue.

Dumbass me did an hour of intensive deadlift practice with a Crossfit trainer several weeks ago. instead of admitting that 35 mims was plenty, I pushed thru for full hour and paid the price of 4 weeks of acute lower back pain and 3 more of nothing but yoga and swimming to ease back in. Nuce to be back on the boards again.

Hey to all the old FRAT crew and to the newcomers!

bwt: 235lbs + 20lb. vest

rx'd: 12:11

Did yesterdays and today's:

150 thrusters at 65lb= 13:40

today's WOD: 14:05

SUB 80# pd (tendonitis)

18:38
previous 22:00

as rx'd
12:57
situps were unanchored fulls.

18:27

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

All walking lunges with knee touching the floor on each rep. All sit-ups unanchored. First time doing this.

lunges were tough after karen last night. As rx'd 11:26.

As prescribed (finally)
29:50
m/51/215

37/m/185/6'

WOD as Rx'd with one minor hiccup...

misread and did not include situps. This stopped the clock. I then did the situps as Rx'd but added 12 pushups between the sets of situps to make up for my lack of attention to detail.

17:31

m/29/6'/167

11:02(pr) rx'd

last time 18:17

lunges knee to grass, pullups kipping, unanchored situps. cut over 7min off my last time (mostly due to the pulls). i'm pumped. think this was my first crossfit wod ever in april...and it took around 30min. hoping to do this sub sub 10 next time.

said it before and will say it again.. crossfit works!

12:41

M/41/5'7"/150

Doing crossfit for 3 weeks.

25:50

If someone asks you the question "what's the easiest way to break your foot?" The answer is to kick Rob Orlando in the nuts....sick work bro, some balls of steel to gut that out

By the way, that other Goat who posted above is an impostor. Don't be fooled. I am the real deal.

As Rx'd
15:08

subbed walking lung (small backyard) with 25 air squats. still not doing kipping but rather deadhang pullups.

22:05

holy cow this after the wall ball... i am digging the crossfit but my legs are dead...

as rx'd 11:02 with 20lb weight first 100 foot lunge...yeah that wasn't very smart...not as many dead hangs as I hoped either need to work on it.

as Rx'd
15:34

Subbed divebombers for pullups (no pullup bar outside). 17:13.

as rx'd

11:31

as Rx'd

15:10
46/196/5'9"/m

18/165/6'0/m

as rx'd
12:45

22/M/178/5'11"

As RX'd 14.48

m/40/5'4"/139

Letting my hand skin heal, so subbed 75# SDHP for the pullups in each round. The effort seemed pretty similar, although the added leg emphasis made the lunges a little more painful, I think.

12:15

My best time on this wod as RX'd with pullups is 11:50something so I was pretty satisfied with the sub.

M/25/5'9"/187

"WALKING LUNGE, PULL UPS AND SIT UPS"

CFWU X 3 no pu and su

TIME: 12:13(PR)
LAST TIME: 13:37

Gooooo HARDER!!! Uuuhh I PRed but I really feel I could go harder.

DO WORK!!!

W/M/6'01/210
As Rx'd
except did GHD's instead of normal sit-ups
20:09

M/25/158#/5'7"

As Rx'd

(Did 23 steps per leg for the 100ft)

Time: 15:46 (PR by 1:09)

M/19/162
Time: 10:37
A lil slower than i wanted next time gotta get it under 9

So, if 100 BWBS took Robb 5:12 and it took me 75:**, I guess I'm about 15% of the man Robb is, right? That's sure how I feel right now.

Strong work Mr. Orlando!!!!

25/m/6'1"/170

I did this one three weeks ago when I was without access to any weights whatsoever. At that time, I finished in 20:38.

Today? 16:05. PR by 4:33. Situps on a decline bench. I'm excited.

50 ft. lunge, 15, 50 ft. lunge, 12, 50 ft. lunge, 9, 50 ft. lunge, 6, 100 ft. lunge

6:24

MGySgt. USMC M/47/6'2"/208

Before Last time as Rx'd 17:50
Last time as Rx'd 18:14
Today as Rx'd 20:13

Hmmm I do not like going in the wrong direction. Legs felt good for the first round and it was all down hill from there. Like I stated in the last post. I need to start doing a good warm up and cool down. Follow along more consistantly, and watch what I eat a bit better.

Tired, Sore, and Humbled.

OooRahh CrossFit

As Rx'd

15:04

22:20
strict pullups. Left arm sore - possibly tendonitis

pr: 13:58

All lunges done with 10kg weight vest on.
Situps done as GHDs.

Time: 19:09

m/17/5'4"/145

as rx'd
8:36 PR

19:08

As Rx'd.

9:05

Went for bodyweight only today after yesterday's bonk w/Karen.

9:12 as Rx'd for PR

My best with a 10# vest was 9:34. Next time I'll try to beat 9:00 w/vest...

30 steps for lunges

11:12(pr)

m/30/5'10/205

As rx'd:
17:32

30 step lunges
18:45

Walking lunge 180 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 180 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 180 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 180 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 180 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 180 ft.
6 Pull-ups
6 Sit-ups

lunges with 30lb dbs
14:10

43/167

34 steps for lunges

13:42 - PR

As rx'd

11:12

Anchored situps

Previous: 10:26

16:45 as rx'd

25:51

jumping pullups halfway thru

m/41/5'9"/157

sub'd push ups for sit ups

13:16

M/40/6'3"/257.2#

Warm up: bike 12.2 miles in 40 minutes.

32 step lunges for the first round, then 20 squats per round. Added push-ups to the pull-ups and abmat sit-ups:
Total time: 18:10

F/33/5'2/125

As rx'd (overhand kipping chest to bar)

17:36

m/38/76/200

Sore & hungover as hell - no speed records today

30 lunges/rd
strict pu's
GHD situps

18:25

pr is just under 14mins

Whoops, should have re-read this workout before.

I toned it down and did pushups instead of situps, haha. (To think the whole time I was saying to myself "hmmm, haven't worked the core much in the past days")

20 Lunges
Kipp pu's
pushups

pull ups and pushups started at 18, down by threes each time w/ extra set at 6.

15:26

31/m/196

14:52 as rx'd.

butterfly kips.
ghd sit-ups, only to parallel.

OOPS! Posted Karen time.
This WOD, as rx'd, 13:05

5x3 HPC (175,185,195,195,195)
3x5 Bench 3x5 (235,245,255)
Rx'd
15:45

As Rx'd
Underhand pullups
Situps on abmat w/o anchor

23:03

Rob the workout was great...I want to attempt this but I am not sure my knee can take it after the surgery...

As rx'd 13:54

Guessed the distance
Walking lunge 100 ft.
21 Pull-ups Assisted 45
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups Assisted 45
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups Assisted 45
15 Sit-ups
only made it half-way 35:15

WOD..
started from 18 Reps not 21...was in a hurry.

14:34
good workout

As rx'd

13:34 (PR)

Last time completed in 17:20

M/28/5'5/153

WU:
1k Row
OH Squats w stick

12:56 Scaled at:
3 rds x
100 ft lunges
10 PU
20 SU

Back in the UK after long vacation.

First time trying this one correctly. Last time I accidentally did 100 yards instead of feet-that was a mistake.

13:50 as RX'd, most pull-ups strict and eventually leading to a kip, but unbroken.

Good to be back.

48 m 5'10 200

as rx

14:47

cfwux2
burgwux2

19:51 as rx'd

situps unkooked

Subbed beginner pullups, I'm getting so close, but still so far on a 'real' pullups. All pullup sets were broken until 9. Can't seem to get more than 10 in a row on the level I had the bar set at.
16:12

f/26/5'5"/177

30 steps for walking lunges.
40# assist on pull-ups.
Feet anchored for sit-ups.

23:01

Over two minutes slower than last time. Pull-ups really slowed me down.

10:45 as rx'd. PR (13:15 previous)

then tabata run on treadmill @ 7.5 mph.

later,
b
m/32/5'8-1/2"/167
-last weekend of weight loss comp at work. weigh in on Monday

M/28/210

as rx'd

~14-15 min

M/39/197/5'10"

AS RX'D=14:14

actually did 106 ft each time, measured off the side yard and 3 laps was 106 ft. Time was good for me w/ a bad knee, but could be faster if I didn't have to transition from indoors to outdoors each time. Could probably take off about 1 to 1.5 minutes.

F/34/142/5'4"

Day late. Subbed pull ups for push ups
Feet not anchored for sit ups

13:49

Crossfit Mofo w/ Mo and DJ: At Mel's park.

Time: 10:38.

PR by 10 seconds. Great workout, but I've hit a plateau here. Pullups were 21 / 18 / 10-5 / 7-1-4 / 6-2-1 / 6. Situps were unbroken but should have gone faster. I struggled on sets 15, 12, 9. Walking lunges were unbroken, but got slower at the end.

Aside from unbroken pullups, I think the only way to improve on this is faster lunges/situps.

100 10# wallball at 10 feet approx 6 minutes

Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups
12:38

as rx'd
26min

10:48 - beat my first time by about 4 minutes.

I did lunges differently this time though, standing in place instead of walking. This made it possible to do this much faster, I think. It also made the pull ups harder, because I was out of breath when I started.

as rx'd 8:24

As Rx'd

13:26

Broke up the 18,15,12 sets of pullups.

AS RX'd
10:39 PR

As Rx'd 9:57

40/m/6'/192
10:52

As Rx'd
11:28

m/20yo/180/6'0

As rx'd in 6:46

As rx'd.
14.16 PR (over previos time of 15.39 on 6/19/09)
Back knee kissed floor; kipping pull-ups; unanchored bent knee AbMat sit-ups.

L - 15.07

24/m/175

as rx'd

10:23

m/40/6'0"/192

11:06 - PR

25:48,

@college gym, time includes wait time for equipment and walking from one end of gym to other for pullup bar and area available for lunges/sit ups.

m/41/170/5'10"

as rx'd

16:04

I seriously congratulate post #475, 6:46 is truly word class!!!

14:24 as RX'd, three extra pullups and situps total, 34 lunges per round.

rx'd
10:29

16:57
Strict Ring pullups
on vacation, no bar

34/M/200

10:15 as rx'd

finished 1st 3 rounds before having to stop for ridiculous neck stinger

14:50 f/37/5'5/122
10:12 m/35/5'10/189

33:25

8:48

When I saw the link, I thought, "Bodyweight squats? Big deal. We do 100 bodyweight squats all the time in Angie, etc." Then I saw the video. Wow.

16:45

as rx'd

15:06

felt like a solid time. pressed hard the whole way.

m/44/175

as rx'd

12:33

30 secs faster than last time

19:07

lunges were 36 alternating leg
unintentionally did 15 pullups and 12 situps for the round that was 9 pullups and 9 situps

I'm very happy with how I did today.

It was 25 ft. there and 25 ft. back so a little bit of a transition... a little bit of transition with walking to pull-ups on tanbark and transition walking to cement to do sit-ups.

I finally broke into the 20 pull-ups! I hit the 21 pull-ups unbroken!

My time: 10:23!

My old time in February was: 18:44.27

I'm going to do Grace in the evening and bench press as well...

"PROPS TO THA FRAT!!!"

Franiel

9:03

13:04, all unbroken alhtough I did slow down a few times with the lunges. Also probably wasted 30 or 40 seconds staring at the pull bar. Can go faster if I tighten that up a bit. Still 2 minutes faster than last time.

5x3 HPC (175,185,195,195,195)
3x5 Bench 3x5 (235,245,255)
Added a round (100',3,3)
15:45

12:21 as rx'd. Beat my last time by almost 20 seconds, but forgot the actual routine and did the lunges on the back side of each set. Same amount of work, Just different order. Good push, BTP.

25:10

21-18-15-12-9-6-3

Thrusters
Run up and down 3 flights of stairs
Situps
Run up and down 3 flights of stairs
Pullups

25/m/200

13:28 as rx'd

13:00

10:06

6 secs. over my PR, but right after a 5x3 BS wod, so I'm quite happy. Avg HR 169, peak 182, rec 63, almost identical to last time in June.

Last time 12:15

This time 10:51 (pr) as Rx'd.

Was happy to see improvement.

I want to get sub 10.

35/m/180/73"
16:40

As Rx'd
17:40

Still struggling through my p/u...way better than where I started but could still only manage 12 consecutive p/u

started at 15's and went to 3's
12:14

M/34/5'10"/196

Did this one on Sat. (22 Aug) at home

As Rx'D 13:52

Felt good

AM
Run 5 K in 25:09

PM CFWU1
Todays WOD as Rx'd
Situps feet anchored army-style
13:29

Then;
Push Press WOD from 090818
SP for WU 45x5, 95x5, PP for WU 115x5
135-145-150-155-160(turned into PJ)-160(f)-160(PJ)-145

Hey Nicky - Nice work on this one and congrats on the PP PR's from the other day!

Rx'd 12.20 (C2B)

Just wondering.. These pull-up numbers are insane, I am only able to do about 10 before I hit total failure.. Are the pull-ups ment in the WOD's always kipping pull-ups? Or are these normal pull-ups?

Hyme
Scaled to jumping pull ups.
The rest as rx'd
16:47

I think this was a great effort from the big fella.

subbed L pullups for PUs
subbed Dips for situps
28 walking lunges (4' per lunge approx 100)

15:46

M/34/6'/175

As RX'd
19:42

1st time doing it in the Garage Gym with full setup. last time I did it in 17:45, but must have not been doing full pull-ups. This time, did all kipping pull-ups. Will have to wait until next time to get a good comparison.

As Rx'd 10min 11sec

this was after my CFSB Deadlifts and High Reps (21-15-9) Deadlifts

20:06 as rx'd with GHD's

8:02 pr

49/m/190

As Rx'd 14:59

m/40/67"/185#

rx'd 18:52

walked from 2nd floor of garage to first floor to do lunges in the driveway.

27:34 sub 125# lat pulldowns for pullups

m/27/6'0"/175

rx'd: 16:34

I can really see the benefit of doing a good warmup. Strangley, situps slowed me down the most.

11:41 as rx'd...1m PR

M/20/202/6'1"

23:50
outside in heat..@reds bootcamp

M/63/194-
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
19:51 PR!!

27:43 as rx'ed.. finally did all pullups proper, no jumping. yeah!

m/19/165

35:41

M/49/175

used abmat for situps

13:43

m/26/222/6'3''

as rx'd

24.13
i like this time but those wallballs yesterday set me up for a rough workout today.

WOD - (mod: 21-3 for 7 sets, chest to bar, Abmat) 17:18

7 minutes slower than last 'cause of mods.

First WOD ever.
F/27/131/5'7"
Mod: 18/15/12/9
Time 11:39

Did all reps but took me forever. Only 8 pullups assisted by gravitron because all the pullup bars were being used. Only thing not broken were sit-ups.

My time 31:50

My wife did the whole thing in 26:11 and could've gone faster but was waiting for me for the first two rotations. She did all pullups on gravitron.

22:31

warm up: 5 min jumping rope
WOD: 19:45

23.m.137.65"

as rx'd
14:54(PR)

Last Time:
17:24

Last PR:
16:52

24min

WOD as rx'd ,
7.58.
slower than last time again,but did extra 5 lunges per round this time,also think i did an extra round again !
before , rdl's 5 x 5, sn halt. dl's, 5 x 3,sp 5 x 5, and after f/s 5 x 5.

22yo - 152lbs - 5'7"

As Rx'd: 10:34

CFWUx3 - PU

WOD as rx'd.
Lunges: 100ft x 6
PU: 21-18-15-12-9-6
SU: 21-18-15-12-9-6 (GHD-style on ball)
12:04
PB by 1:34
Lunges and SU felt the same, much faster on PU.

22yo - 152lbs - 5'7"

As Rx'd: 10:34

CFWUx3
As rxed:

15:41

M/ 35/ 132 lbs/ 5'-6"
As Rx: 10:53
This time was a little faster than last time, but I still think it's all in the time of the lunging.. there's no problem with the pullups and the situps are more like a rest, but the walking lunges get to you after a couple of rounds and they get more challenging.. this time I just said, no stopping at all.. only a couple seconds where I turn around at 50'.
I did this one almost entirely cold.. almost no warm up... I had to be in and out of the gym and be somewhere else... still squeezed in a fun fast WOD...

14 33

8.09 outside missed pr 7.34

M/53/142/5'8"

as rxd 10:38

M/33/80kg/5'6"
WOD as Rx'd

16:05

20:14

Rx'd 12:55 (pr)

did this with ring pull ups, miss-read the post and did 100 YARDS of lunges instead of 100 feet!!
I also mistakenly added a round at the end (100 more yards of lunges and 3 reps each su's and ring pu's)

oops!

17:55

not so bad I guess, considering....

11:35 about 12 seconds better then my last time

Accidentally flip-flopped pull ups, sit ups, and lunges, reps as rx'd: 10.22

12:28

m/28/174

As Rx'd

20:30

only broke x15 pullup set

14 33

17:25

M/33/165

Subbed L-sit Pull-ups with metrolius rock rings for kipping pull-ups/sit-ups (bar at playground waaaay too low for normal pull-ups)

30:05, as Rx'ed! I know that's a really slow time compared to the other posts here, but you have no idea - This time last year, I was only able to do three pull-ups. I still had to break them up into groups of 4 or 3 (or even just 2 at the very end), but I did them! This is a major victory for me to not use the Gravitron machine for a pull-up-intensive workout. I'm sure once I figure out how to do kipping PU's, my time will drop dramatically.

@ work, 11:34, accidentally did about 160 extra feet of lunges, all in the 1st 4 rounds, UA situps on homemade abmat, PU chin over bar,

entire WOD unbroken

On Friday:
Joe - 11:42
Dave - 11:50

as rx'ed.

as rx'd:

13.55

12:04

CFWU x 3 non-std,

NOT as Rx'd but I did do TWO pullups/round; 1st pullups since June! VERY strict, no kip, long full extension to stretch. Sub'd pushups for pullups otherwise

16:30

Maybe one day I can get back in the as Rx'd.

10:15 as rx'd.

Missed

9:30 seconds. that wasnt as hard as some of them are

23:59

still can't kip, so strict pullups

M/40/170

As rx'd:

14:50

As Rx'd

12:59
------------------------
Compare to 090406

11:20

M/28/174
16:41.

Pull-ups are still painful - I need to work on my grip. After I get tired I end up gripping with my fingertips, and that destroys my hands.

13:09
I did this wod at station 1.
My legs were already sore from, intervals the day before.
kirk rangel

34yom, 5'8" 170.
Did this today at CF949, 10:07 as Rxed

Did the Filthy Fifties yesterday with a buddy who is behind. Destroyed me as always!!!! Did this one today, dont know why yet because I am still recovering from yesterday.

Time was 13:45.

M/24/173

As Rx'd:
9:56

Max Effort Pull-ups afterward=23.

17:00 min as Rx'd.

8:36 as Rx'd.

15:43
pr by 8 sec whoo hoo!

did some kips w/o the band..Finally!!!

27yo/M/6'2"/165

15:45 as rx'd.

Does it count as a PR if its the first time you've done it?

M/26/5'7"/180

As Rx'd 9:52

Rob...hey it's Maziar! I just started Crossfit training at an MMA gym here in San Diego. Crazy video...you're a freakin animal!

16:59

Full GHD situps

3 rounds:
30lb dumbbell single arm overhead walking lunge, 30 steps
pullups (21, 18, 15)
decline situps #2 (21, 18, 15)

3 rounds:
walking lunge, 30 steps
pullups (12, 9, 6)
decline situps #2 (12, 9, 6)

10:43 08/24/2009 (30 steps)
12:42 06/13/2009 (32 steps)
12:12 04/05/2009 (30 steps)
13:14 02/26/2009 (30 steps)

Keep making small errors in the workout, went from 21 down to 3 instead of just 6. 16:12 with beginner pullups. Getting close on those.

f/26/177/5'5"

15-16 min, as rx'd.

got trapped in unavoidable small-talk with an old friend after the first round, subtracted the time but admittedly the breather helped a bit.

Jeff @ home
C2B
9:28

C
C2B
9:21

16:30

One of my favorites

18:30 with GHD situps

1st WOD: 5 OHS @ 135lbs + 10 Ring Dips AMRAP in 20 min. = 13

HQ = 13:08 Rx'd

10:18 (pr)

8:17

26:30

f/22/122/5'1"

Ugh, alright, I have no idea why we did two full lengths of the basketball court, since I just looked it up and that is 94' x2.

My time with that was 24:12. Not so bummed now comparing to everyone else's times. Also, as rx'd, no mods.

M/40/6'/215
As Rx'd
16:47
Did Cindy earlier in the morning. Waited one hour to start this one.(Catching up is hell)

24:30

Rx'd

9:57 pr

14:14 as rx'd

14:14 as rx'd

subbed 35 alternate lunges for 100ft

13:02 (pr by 1:16!!)

first time kipping :)

10:20
oly cycle

as rx'd
9:01 - 5 seconds better than last time

M/31/5'9"/152

As rx'd.

11:21

18 and 15 sets of pull ups were broken. Others unbroken.

Totally messed up did dips instead of sit ups. wups.

25 min

18:32 pr

17:33

rob wore really loose shorts that i have been looking for my squats. Where can i get these??

11:06

8:57

12:35

did extra set of lunge, 3 PU, 3 SU. w/o ~ 11:30.
did lunges in driveway rather than basement.

previous best (lunges in basement) was 10:57

13:58 as rx'd

WOD as prescribed with unanchored Abmat sit-ups: 10:37

Read it wrong and went down to 3 PUs and 3 SUs all that said 13:20

15:38 as rx'd

Previous time: 17:00
Today: 14:09

Last time and this time with walking to where I did the lunges.

time: 11:36

47/M/184
21:52

17:30 as rx'd

PR by about 2 min

Lunges were mostly unbroken
PU sets of 21,9,and 6 were unbroken. Others were in two

16:52

@thesweatbox

9:18 (newPR)

M/37/185/5-10
AS Rxd
PR of 9:31
last time did it on 18 Jun with a 11:30.

13.12 wu-30min stairs at office level 13/4 aerobic

last time-27...RTFQ-did 100 lunges vice 100 feet, ouch.
wu=surf 1 hour, jog strand 28 mins

14:56

did push-ups instead of sit-ups for some reason
18:38

(done 8/24 after a non rx'd rest day-Karen wrecked me last WOD!)
23:57(pr)...153/175
Scaled pull-ups to 14,12,10,8,6,4. Unanchored sit-ups on abmat. Pretty happy to set PR even with three interruptions to talk to neighbors. Need to push it harder next time.

15:30

chinchen - m/30/185/75"

15:40

gunnar - m/37/190/73"

10:44

17:35
it took me a lot longer than I thought it would
>>>>>>>>>>>>>>>>>>>>>

M/35/6'/205#

Best set yet. Did all pull ups unbroken for a time of 18:34

CFWUx3 (no PUs)
13:36

Matt: 20:20

21/M/195
Second time doing it, beat my old PR of 15:30 with a 7:49...this may be because i did 100 lunges, not 100 feet on the first one. Idiot.

M/33/193/6'

As RX'd: 12:23

13:11 as rx'd

Over 2 min pr! not too shabby.

As rx'd 12:59

Lost track of time. Need to get a stopwatch.
Around 16 or 17 minutes.

Puppies

15/12/9/6

around 10min

m/29/6'1/195

as rx'd

10:12

************************************ 08/25

20:40

Note: Lack of cool down resulted in a lot of soreness in thighs and butt the next day.

Time: 20:16
First time I did this (first WOD ever, it was 21:27 with assisted pull-up machine with 40lbs.

Did some strict pull-ups, some kips, mostly jumping a bit. Definitely need to get the kips going better, starting to swing after 2.

Feet un-anchored for sit-ups - hate it. Give me GHDs over un-anchored sit-ups anyday.

17:48

Cheated on most of the pullups.

30/m/5"11"/200

As Rx'd

13:47

Scaled to 21-15-9, but forgot on the last set and did 15 again. Not sure of distance on the lunges, walked length of gym and back, guessing 90 feet? Assisted/beginner pullups, GH situps. Time 14:13. I'm still not sure what is best on high-rep pullup days. First, my gym doesn't have a normal pullup bar, so I have to use the bar on the Smith machine set high. Second, I can probably do only 5-6 strict pullups per set at this point. Am I better off just doing a max rep pullup set each round, or go for 21 assisted or beginner pullups?

15:18

finished in 15:21, lunges were so much easier and yet still very painful!

12:42.

PR by 1:50.

M/19/5'10/144

sit-ups anchored ab-mat

10:59

14:44 although this is a record it is still not good enough. should be closer to 10-12 mins...lose most of the time on the pull ups breaking the sets up. elbow is hyper-extended a bit from trying ring muscle ups at the cert last weekend.

M/40/195/6'

16:40 PR

As rx'ed abmat butterfly situps

28 male 195

19:45 mins

Overhead squat work and Deadlift work.

My right hip was hurting from a run this morning. I made a foam roller and I am starting to work it out.

22:20
I needed to warm up my pull ups better, and move faster on my lunges.
Overall I was pretty happy with my preformance. I needed to move faster and push harder but I maintained a decent pace.

19:25 inverted pu

As Rx'd
11:35 PR

9 Burpees
WU
15:33
090620 - 14:45
M/48/193#/72"

m/35/5'9/175

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. 8 Burpees.
12:34-PR
Pretty good job pushing consistently. A few pauses on later lunges. PU & situps unbroken.
6/3: 12:54
4/6: 13:24
2/26: 13:54
To get faster, may need to not be as deliberate on lunges, in order to quicken pace, but need to maintain form.
Endurance: Tabata - 20 on , 10 offX8. 12% grade. Started w/speed on 10. Had to move to 9.5, then 9.0, eventually to 8.0 to finish.

as rx'd:

10:16 (11:29 prev)

Did 30 lunges for the 100ft. This should be about right.

Split the PUs into 2 sets each.

14:00mins dead.

Good WOD this one.

14:48 @rx'd

erin:

12:00 - jumping pu's

As Rx'd

8:32 (PR)

That was badass.

31 lunges per turn

TIME - 10:07

disappointed

Dead hang pullups, inclined sit-ups (situp bench propped up on two steppers, about 40-45 degrees)

24:51

[23:48]

M/42/6'/153 8-25-09
100 ft lunge x 6
pullups 7/6/5/6/5/4
situps as rx'd
22:27

13:35

34 year old male, 204 lbs.

17:13 big PR for me. Felt like a steady sprint through the workout.
Last time was 19:5 something

lifting platform is 18' long, subbed 3 passes (6x18') down/back for each 100'.

17:50

As Rx'd

13:20

Forgot to post

completed in 21 min, but started at 15PU/Sit-ups as this was my first time

CFWU

as Rx'd

18:49

Brand-X Scaled
15-12-9-6
16:56

Did first 15 PU unbroken and unassisted (PR! -haha)
Feet anchored for SU
Overall, I'm pleased.
Ready to do better next time!

m/28/175

as rx'd

9:14 (w/ extra round)

Messed up and did an extra round of lunges and then 3 Pullups + 3 situps and still managed to beat my old time by 7 seconds! Nice.

18:36 as rx'd

on 31/8 23.43
sub pu for pushus

19 minutes

ok so this time i went for the Rx'd workout instead of using the modified pack i did last time which started at 18 reps and worked down to six in 5 rounds... time was much better on that one.

first time i did this wod as Rx'd = 32:43

m/31/6'1"/195

Work up to 1RM OH Press
135/145/155/165PR/165

WOD as Rx'd

16:06

m/23/6'/165

as rx'd...

last time: 14:50
this time: 19:38

oh well

25.55
westmount tennis park

rxd 9;32

as rx'd 11:28

090613

At home

25:24

090821

At the gym

36:38

41m/206/75.5"

Completed 9/1/2009
Subbed 25 lunges for 100ft
Assisted pullups after 50% or so each time

Cumulative time after end of each round

21- 3:32
18 - 6:46
15 - 9:59
12 - 12:45
9 15:19
6 (done) - 17:28

6/14/2009 - 19:00

15:40

12:35 as Rx'd
Mostly kipping pull-ups

29/m/185

ring PU and abmat SU

11:31

cfwu x 2 (second set no pull ups) w/ DUs, 5 pistols each leg w/10 lb. counterweight, and 200 meter runs in vibrams.

As rx'd w/o abmat - feet hooked under basketball hoop. Unbroken pull ups.

13:07

31/m/160/65"
17:28
As Rx'd. situps unsupported
guesstimate on 100ft of lunges

36m191
23 mins

36f128
15

eric
1/3 of the pullups
22 mins

M 37/150/64"

As rx 13:29 - New PR for me by over three minutes!

15:50

6'2/42/185

Rx'd

20.08

8:01

M/39/182/5'10"

20:29 (at little park)

PR is 17:57 (at G. park)

M/29/176/5'10"

as rx'd

11:48

I have to see the 6 min to believe that one. I dis the pullios without a drop and didn't pause once and was pressed to score 13.59. Granted I am 41 still how fast can you possibly move.

12:38