Just what I was hoping for

Perfect workout.
Awesome picture.
Love this website.

so i am not sure if i get the method behind the madness ...so for this for this type of workout we are only to do 1 rep 6 times then walk out of the gym

News reports suggest these guys are using their Crossfitness on the fire lines today. Judging by the weather and terrain, they will need every bit of it. Good luck guys.

Mmmm could someone explain this for the noobs, what's the rep/set mean?

KRONICK, #3

Not exactly. You are doing the CFWU, some stretching, and some skill work after the WOD, right? If you are just doing the WOD, then yes, six sets of 1 rep and you are done.

I'm sure the NOOB post by PB later will shed a lot more light on the subject.

#3, these are weighted pull ups = max effort, strength builder, which is a key component to all around fitness that crossfit focuses on. So, technically, yes you are only doing 7 sets of 1 pullup. But the goal is to going as heavy as possible and still get in a good rep. Feel free to do more if you'd like, but if I were you, I'd take days like this happily after Mon-Wed last week. If you want to do more, try crossfitendurance.com.

whoa early post...just finished yesterdays.

patrick....awesome site suggestion i am an ultra runner that site will definitley help in my training

***** NOOB POST *****

Just in case PB isn't in today (just read the comment from yesterday, hope the family emergency turned out ok), I'll do a short noob post.

The WOD is to do 1 rep of weighted pullups 7 times. Do one rep. Rest a minute, or three. Repeat six more times. For newbies, start with what you think is a moderate weight, try it out, adjust up or down as necessary.

You have all kinds of options on where to put the weight: wear a weighted vest, put a dumbell between your ankles, or between your thighs, attach weghts to a dip or weight belt, put weights in a backpack and wear said backpack. When all else fails, have a kid stand on your feet and grab hold around your legs. Have fun!

patrick....do you know at what time of day the other site posts there workout... so i can double up on the workout

Awesome pic guy's!
Sounds like things are ugly out west for you guys/gals, stay low and let it blow...!

Camp 9 has to be getting their work on today! Only 5% containment so far. Be safe boys.

Camp 9 has to be getting their work on today! Only 5% containment so far. Be safe boys.

This'll do...this will do.

A shout-out to the faithful unknowns who come together every day with the assistance of modern technology, except for at the gym...united we sweat...divided we die sooner...isolation equals destruction...

I'm just worried about what horror will befall us on Monday, after such a light WOD plus a rest day...

Just got home from yesterdays WOD. There is nothing better than being the only chick in the gym, with sweat pouring out of me from 400m sprints and snatches, while being surrouded by dudes doing bicep curls and leg presses, while staring at the mirrors and holding conversations. And they think I am weird!

My condo gym doesn't have a pullup bar.....any suggestions as a replacement? I normally do lat pulldowns, but don't find them as good.

Fantastic interview; incredible athlete, outstanding person. What a great learning experience the Games are!

Are these pullups deadhang or kipping?

Wow, sweet place to workout! great pic.
today I used 75# for the snatches, ended up at 22:16. Not sure what the womens weight is for this..? I am sure some crazy strong gals did big dog style. love to see that video.

KRONICK #3 - it's actually seven reps, not six, but that's beside the point. that very first rep should be a max-effort movement, and it should be intimidating before you start it. you should be flirting with failure for all seven reps, probably failing on at least 1 or 2 of them. so it shouldn't be, for example, 40-50-60-70-80-85-90, it should be (0x10-45x5)-80-85F-85-90-95-95F-95 (warmup in parentheses)

you'll end up doing a lot more than seven single movements, and i promise you'll be tired when you're done.

Love that picture! Keep up the good work, LAFD.

HEATHER, girl, stop losing sleep over it. You are so great, and I totally enjoyed watching all the build up vids prior to the games. Seeing the change in your body and knowing how strong you are across the board is a huge reward in itself. And all of us out here know it too, so STOP the nightmares!

For all who were asking Patrick about CFE -- let me tell you, it's absolutely as awesome as CF. It posts its workouts (usually) earlier than CF does -- which is pretty hard to beat. They operate on a 3 day on 1 day off cycle, too, but their cycle is a day or two off from CF, so sometimes you'll have to sacrifice a CF or CFE workout to maintain a perfect 3 on 1 off cycle. Anyway, I used it to get ready for Navy Scuba Diver school and now for some Tri's and it's great.

Good luck everyone!

crossfitendurance.com

#18, in my opinion, there is no substitute for pull ups -- i never got better at them until I specifically did pull ups. If you have a monkey bar set or a kids playfround near your condo, use something like that -- that's what I used for about a month leading up to Navy Scuba Diver School -- a bar off the ground is a bar off the groung. Hooyah man, good luck.

GREAT PIC!!!

Kelly#17, know what you mean, I am TDY in Guatemala, at a Westin hotel, I was doing the 400m, Glute ham sit ups and thrusters and the personal trainer and the guy he was training were looking at me and whispering....funny

Kelly #17- will you marry me?

What is on the bottom of the 60? Never seen it before. Water container?

Kelly #17 - I was going to ask you to marry me, but I guess Tom beat me to it.

By the way I was hoping for something like weighted pull ups. I love 'em.

Tom #28 Sure, why not. Could this be the 1st proposal & acceptance on CF comments?

I got to introduce my fiancée to crossfit today and I must say power snatches were a bad way to intro

but by the end she was in love

Great gal and as always wonderful training system, really gonna go heavy on this

everyone be safe and go hard

Just coming back to CF after a long break, maybe four months-ish. So this is gonna be my first workout of course I have to wait till tomorrow, but stoked.

I've also done the CFE and it is awesome no matter how you slice it, awesome info.
Another cool site is swimplan.com if you want swim-specific workouts, it is totally focused and completely free, definitely recommend.

;) wheres the kool-aid?

45lbs

Kelly #17

Good on ya! A few weeks ago in a Dubai hotel gym I was asked to " ... quiet down please ... you're distrbing the other guests!" Ha-ha! Next time I'm gonna work on getting kicked out. In the meantime I've started planning planning setting up my affiliate here in Germany just as soon as I have the Level 1 Cert behind me. Perhaps you should do the same over there ...?

WOW -- the interview with Heather is phenomenal. It feels like the best interview and among the best content I've seen. I love how long it was.

Next year, Heather. Serenity to accept what you cannot change, and courage to change what you can. You need to let it go so you train smart; demons may not be the wisest drivers.

26/m/6'3"/225

As Rx'd
25
35
35
35
35
35
35

In the rest time I would get bored and start doing pushups on the dip bars and chin ups on a short bar...

m/46/5'8"/180

CF Warmup
-
1 -- Body weight
1 -- Body weight
1 -- + 9lbs
1 -- + 18lbs
1 -- + 20lbs
1 -- + 22lbs
1 -- + 26lbs
-
Push Jerk 38kg -- 5-5-5
Kettlebell Swing -- (28kg)10-15-15
-
4 weeks ago I did my first pullups. I couldn't do a single one unassisted: I did 10 assisted by a rubber band! Today, NO RUBBER ... Yeehaa!

like that was a really good video, like, it was good hearing about the, like, run, like was really, really tough like, you know.

1 round warm up then

15:38 3 rounds w/200m run

CF - Warmup

--

1 - 15 kg
1 - 16,25 kg
1 - 18,75 kg
1 - 20 kg
1 - 21,25 kg
1 - 22,5 kg - couldn't get chin over bar
1 - 21,25 kg

with palms facing away from me

bw 180 lbs.

weight in lbs
25
35
45
55
65 fail
60
60 fail
55 fail
50
50

Wow what a picture! Outstanding location, nice setup, and I hope the pilots are just as fit!

BW 181 lbs @ workout time:

+ 3@25
+ 1 @ 35
+ 1 @ 45
+ 1 @ 55
+ 1 @ 65
+ 1 @ 75 Fail (chin scraping EPIC FAIL)
+ 1 @ 70

***********************************

2 x Dead Hang Pullup Grip complexs (wide to narrow = 6 per complex)

***********************************

Row 2000m:

8.09

Weighted pull-ups 1-1-1-1-1-1-1 reps

5,10,15,20,25,30,35

looking for a metcon today since i sissied out yesterday with 3 rounds.

today angie (100 pullups, 100 pushups, 100 situps, 100 squats). pushups continue to be gating movement for me (probably took 15 min for those along):

37:10

41/m/5'9"/158

crossfit endurance 7:30 a.m.

Crossfit 9 a.m.

35
40
45
50
50
50f
45
45

Sunday musings...

1) Kayaks do not have drain plugs.

2) Competition. Does it seem to you, as it does to me, that being openly competitive is frowned upon? That wanting to win, that being willing to do whatever it takes within the rules to win, has somehow become declasse? It's as if we have been overrun by an army of effete poets who are insulted by the very existence of physical competition, and who look down their perfect little aquiline noses at anyone who has the audacity to lower oneself to physical pursuits. And woe be to he or she who is so primitive and low that they actually try to WIN, who cares about winning.

Enter Crossfit. Every day is a battle, a contest of will, with a clock and a scoreboard and in many places a public record. Crossfitters compete with and among themselves and they give themselves over completely to that competition. We sweat and our sweat pours off our bodies. We breath so loudly that we can't hear ourselves think, with or without Buck Cherry blasting in earbuds "set to stun". Crossfit gives us free license to try to WIN, whether our contest is in Aromas or in a tiny corner of some gleaming spandex palace. Where else in your life do you have permission to do this, intelligentsia be damn#d?

To willingly seek and accept the misery in order to walk off the field of competition with head held high?

3) School's in. Wow...where did THAT summer go, eh? Mrs. Bingo, Lil' Bingo and I dropped Lovely Daughter back at college yesterday. Wasn't it just two weeks ago we loaded her up to come home? And two weeks before that when we delivered her to school as a freshman?

It's frightening how fast these years of parenting have gone. Lovely Daughter left for her freshman year this tiny, delicate creature, more chick or fawn than young adult in training. Yesterday we dropped off a poised young woman, ready for whatever this sophomore year might present. Smiling. Confident. Big! The Heir comes home for a visit in a couple of days. Man...if Lovely Daughter's aura has grown how will we ever find room for The Heir's?!

How fast. How blindingly fast these years have flown. The little tiny ball of blond fluff who stretched out her arms--"Ina huggie!"--just reaches across at eye level now--"I love you, Daddy!" Seriously, who cranked up the speed of my calendar? So fast...so very fast.

Parenting at the speed of life.

I'll see you next week...

m/42/162/6'

in lbs.: 53, 70, 80, 85, 90, 95(f), 90

bw 220

45
50x6

Weighted pull-ups 1-1-1-1-1-1-1 reps

thease were head/chin over, underhand grip. I really made sure to get a solid height, not looking up and just getting my chin over. Head straight chin over.

1. 90lbs
2. 90lbs
3. 90lbs
4. 90lbs
5. 95lbs
6. 100lbs
7. 100lbs
last time weights were 30,40,55,65,75,85,90.
90 went up pretty well. I had to kick at the top inch or so to be sure of good height, but it wasn't to bad.
I was thinking 90 was going so good that on round 5 I would start going up in hopes of 105lbs. 95 was ok. 100lbs was really freaking hard. I wasn't sure on roud 7 of it goping up. I was at the top of the pullup for a bit trying to kick
up the last little bit. I kicked like 3/4 time till I was happy with the pull.

Like Scott I did weighted dips on the rings with the vest on (30lbs) for 15 reps (not in a row) Man that was a killer.

bw 165

25
45
60
75
75
85
85

If it wasn't for their different socks I would swear it was the same guy squatting in the pic. They must be twins!

Well, I was reading a post today about how you should perform the 7 sets of 1 Rep exercises.
I have always gone with lighter on the first 3 Sets and then heavy on the next 4. However, I believe it would be better, since I do the CFWU, that I just push it heavy through all 7 Sets.
Being, that next time that I do the 7 Set workout that is what I will do.
However, this was today's results

1 - 10 LBS
2 - 20 LBS
3 - 25 LBS
4 - 35 LBS
5 - 45 LBS
6 - 55 LBS
7 - 60 LBS (on second try)
8 - 70 LBS (rested for five minutes after 60 LBS)

#35 were you setting up in Germany

JOHN HEINS hey thanks... thanks for your service in afgan, what branch are you , i am af out of langley va...That advice makes more sense

#17- Sweet, Kelly. Just name the time and place, and I am there. Gotta go get some pull-ups first, though.

Used DB's in a backpack ~ 10# with no extra weight

35-45-55-65-75-85F-80

Old PR 70#, but I was able to kip here which made it a bit easier.

30/50/60/70/75/70/70

This was right after yesterday's WOD (5 rnds 89# snatch + 400m sprint). Sitll, happy with the weights. Will go heavier next time, though.

45
55
70 (no chin above bar)
65
65
45
45
45

25X5
45X1,50X1,60X1,70X1,75X1,80X1
25X15
Deadhang,wide,no kipping

m/44/185

55-70-80-85-90-95-100

34/m/177
25x2,35x2,53x2

90,110,120f,90,100,90,100,90

53x3,53x3

10
10
12.5 = MAX, thus a bit hard to do it again straight-up...
12.5(with a little kip)
12.5(strict with assist from friend)
12.5(with a little kip)
12.5(strict with assist from friend)

Not fair men, not fair...

Pilates routine to warm up.

Weighted pullups (all done on rings):

1: 1/2 lb.
2: 1 lb.
3: 4 lb.
4: 5 lb.
5: 5 lb. (fail), 4 lb. (fail), 1/2 lb. (fail), beginners' pullup
6: beginners' pullup
7: beginners' pullup

15,20,25,25,25,25,30(fail),15
deadhang, narrow grip

m/43/162/5'5"

25
35
45
55
65-F
65-F
65 - yes

#17 Kelly, I hear ya!

40-50-65-75-80-85f-85f

Male
16
5' 9''
135LB

40-50-65-75-80-85f-85f

m/16/135lb/5'9''

M/16/135/5'9''

40
50
65
75
80
85-f
85-f

sorry for multi post

I love Heather to begin with, she is an amazing person and an incredible athlete.....Great video and interview

Comment #10 - Posted by: jwb_atm_93 at August 29, 2009 4:53 PM

Thanks for covering for me with that excellent WOD description, well done! No need for me to add anything!

Thanks also for the words of encouragement about my family crisis. All will turn out fine in the end I'm sure.

Back tomorrow for sure :-)

50
50
70
70
70
70
70
First time with this so I stuck with strict form.

***FRAT***

The big 4-0 coming in 16 days!

Glad I could do this WOD without taxing me too much. I have a WOD in the park/ BBQ in a couple of hours with CrossFit Avalanche. Can't wait.

As Rx'd
BW 156
55
65
75
90
100
105
115

I think I could have gone just a bit heavier, but it was tough to get my chin over the bar on the last 3. Paleo helps.

Go FRAT.

S'more is a beast in case anyone wanted to know. He is my hero!

rx'd (bw 220)

back grip

60
70
80
90
100f
100f
90

next time try front grip at 60 again...

Does anyone know the email address to send pictures to for possible posting to the main site page?? I think I have one that could make the cut!

m/40/6'
bw= 192

neutral grip
loads:
65 wu
85
110
120
145
145 f
145
120
120

in kg:
2-5-7-10-12-14-14

50
60
65 (f)
60
60
60
65

34/F/5'10"/160

WOD history [BW + added weight (total weight)]:

4/22/08 – 155+55 (210)
8/31/08 – 150+55 (205)
10/6/08 – 147+62 (209)

Today: BW of 160 (w/ clothes = 162.5)

40
50
60
65
70
75
78.5

162.5+78.5 (241)

added weight PR of 16.5 pounds
total over-the-bar PR of 31 pounds

overhand grip dead hang:
BW 180 lb
45-50-55(f)-55(f)-50-50-55!

Weighted pull-ups

70-90-115-125-135f-135f-130

First time through this WOD...went light, felt it out...
8,10,12,15,20,25,30
23 unbroken lopping pullups after...

bingo
loved your comment! My son was born last weekend, and as I read your comment, with my little boy snuggled up in my arms, I tell myself to really cherish every little moment I have with the little guy. :)

Male/35years/155lbs/5'10"

1 hour hatha yoga warmup

Neutral grip, strict: 25, 35, 40, 45, 50-barely, 45, 45, bonus 40 with some dead hangs wearing the 40, figure it would be good for spinal decompression.

10 minutes speedbag, some jump rope

m/43/5'5"/170
warm up
400m
3 rds 5pu/10pu/15sq
400m
10 sets of 1 hspu
1-1-1-1-1-1-1 @ 50lbs
1 @ 60lbs, 1-1 @ 70lbs
awesome workout

Body weight: 170 lbs

45, 55, 60, 70, 75, 80, 80.

Then finished with 7 reps of 25 lbs.

#18: get one of those pullup bars that swings onto your door frame, so easy. You can get the cheap version for like $30, our local Walgreens has them.
These are MUCH better though: http://www.pullupbar.com/
I have one and the quality is excellent and it allows you to do wide grip. If you get one though, put something over the foam cusions that touch your door frame, if you don't after a while it will leave black marks on your door frame. I just slipped some old socks over them!

M/63/197-Weighted pull-ups 1-1-1-1-1-1-1 reps

20-35-35-35-35-35-35. Need to get heavier DB's

Nice!
Bw 176
7x1 with 44

Rather new to Crossfit Training, enjoying it very much

bw 185ish
100 pounds max

BW - 200 lbs
40-45-50-55-60-70-93(f)
Felt good, will start heavier next time.

I'm celebrating a very Happy One-Year Anniversary with CrossFit! It's changed my life, and I know it's only going to get better.

Year 2 - 3, 2, 1... GO!

55, 70, 75, 80, 85, 90, 95

Was near my max. Was doing deadhang, strict. Def could have done more with a kip. Thought it was great to get half of BW, but checking numbers need to work harder next time. BTP.

bw- 130

rep 1. 45lbs
rep 2. 55lbs
rep 3. 65lbs
rep 4. 75lbs
rep 5. 85lbs
rep 6. 90lbs
rep 7. 100lbs
After wards for a cool-down did 20 overhand pull-ups and 20 underhand chin-ups

CFWUx2-minus pull ups

Body Weight: 125~ranges between there and 128
1. 55#
2. 60#
3. 65#
4. 70#
5. 72.5# PR
6. 75# Fail

stopped there-needed to get Rippetoe "Starting Strength" back squats done.

225# x 5 reps x 3 sets depth not hit on all-will stay here for next squat strength day.

worked on some rowing after that.

BW 232
65 lbs, just missed 70, 1st time I've ever done weighted pull ups, 1st week of CF, love it

6'2 285

10
25
35
45
50
55 (f)
55

m/20/5'8/185

40-45-55(f)-50(f)-45(f)-40-45-45

25-35-45-65-75-80(f)-80(F+)

28/m/194/5'11"

10-15-20-25(f)-25(f)-20(f)-10

26/f/132/5'8"

1 - 10kg
2 - 22kg
3 - 27 kg
4 - 32kg failure
5 - 28,5kg failure
6 - 27kg
7 - 27kg

i didnt count two times when dumbbell slipped of my feet

M/28/175/72kg

In Kg:

20
25
30
35
35
35
37.50

M/26/5'-10"/184#
Used a belt with a chain

25# (overhanded)
35# (overhanded)
45#F(overhanded)
45# (underhanded)
50#F(underhanded)
50#F(mixed grip)
45#F(mixed grip)

Max total load - 229#

M/49/5'8"/172

55
65
70
75
80
85
90
Good work out

Couldn't do the weighted today. Did 100 for time, set a PR 5:21

Just started crossfit last tuesday. Loved yesterdays workout.

M/19/ 5'11"/191

1 body weight
2 body weight
3 body weight
4 body weight
5 body weight (failed)
6 body weight (failed)
7 body weight (failed)

A weak showing, but you have to start somewhere right?

m/38/240/73"

cant do anything heavy do to a pulled muscle in forearm. first time doing something since monday 8/24/09.
20 box jumps
20 pull downs 75lbs.
20kb swings
20 lunges
20 push press 45 lbs
20 back ext 45 lbs
20 wall balls 20 lbs
20 burpees
20 double unders
11:28

55
65
75
85
95
105
120 current PR not to difficult
used the heaviest dumbbell in the gym next time use weight belt with plates.

110 max

31/m/196

jumped in a 10k race this morning. felt fine until the very end..

pull-ups:
25
25
35
35
40
45
45
55f

M 17 185 4 weeks into Crossfit and love it
25
35
45
55dnf
50
52.5
55

m/35/154

Weighted pull ups 7x1
45
55
65
75
80
85
90
then failed at 95, maybe next time.....

5,10,15,20,25,30,35

100 burpees with a box jump 24" - 14:57

As Rx'd

20, 25, 30 (maxed out vest), 35 (went to vest + dumbells), 38, 40, 45 (f), 45.

Start at 30 next time, skip the 8 lb'er.

bw 164, WOD as rx'd

80-90-105(pr)-105-110(f)-105-105(f)

BW=200lb
35
45
55
65(PR)
75(PR)
85(PR)
90(PR)

20,30,40,50,58(f),50,50

Warm up included Box Squats x5 (13" box):
115 x 5
130 x 5
150 x 5
165 x 5

Could have gone heavier, but still testing the waters with box squats. All from dead stop.

warm up bw, 25, 45
70, 80, 90, 90, 90, 45x4, 45x4

38/224/6'1"/m
10,15,25,35,45,45,45

50
55
f(60)
45
45
45
50

5'8/175/38
cfwux3
30/50/50/50/50/50/50
weighted (vest) pullup

cfwu x2

bodyweight (w/ clothes) - 175.5

loads (includes weight belt w/ chain, guessing the belt weighs ~5 lbs, but forgot to weigh it):

50
60
70
75
80 (f)
80 (f)
50

bad news - i may be out of commission on much of xfit for awhile - my left biceps/shoulder was sore during this wod, and in agony afterwards (even now, as i sit here typing this with one hand). but on the silver lining, i think i figured out that it's "pulling" exercises that hurt the arm and not pushing stuff or overhead work. possibly a biceps tendon strain?

Post 5K run
BW-141
60-60-60-60-60-60-60

I pretty much maxed out my weight capability (without getting really creative) so I upped the reps instead. I used a 20# vest and a 30# DB between my legs. 50# 1-1-4-3-3-3-3

33/m/165

70,70,90,90,90,90,90

CFWU x 3
WOD as rx'd- used underhand grip
30
45F
40
35
40
45 (slight kip to get over bar)
40

F/51/5'6"/130
30-35(PR)-40(PR)-45(f)-42.5(f)-42.5(f)-42.5(PR)
She finally got 42.5 on the third try for her third PR of the day.

F/16/5'8"/135
0-0-weight belt-2.5(PR)-2.5-5(f)-2.5
She got her first real, unassisted, pull-up this week. Today she got her first weighted. All PR's.

M/16/5'11"/170
60-75-80-85(f)-85(f)-60-60

M/50/5'11"/172
85-95(PR)-100(F)-100(f)-80-85-87.5
95 is a new PR. 100 has been my goal for a long time, but it will have to wait.

26/m/5'11"/177
25-35-45-55-65-75-85(ff so close)
last time only 50 so good PR

70-70-70-70-65-65-65-lbs.

body weight= 110 lbs

12.5 lbs
15 lbs
17.5 lbs
20 (f)
20
22.5
25 (f)

60
70
80
80
90
90
90
Body weight 190

45,55,65,75,85,90,90 with weight belt

#125 Mel

Get some ice on that right away. Repeat often.

Good luck!

Me and my husband Jonny would like to thank Coach Jeff Tucker, Michelle, Jordan, Paula and John for coming to our box across the pond in Northern Ireland and giving us such outstanding instruction and teachings in our gymastics cert this weekend.

It by far exceeded our expectations and we know that everyone who attended it had a total blast.

Thank you Tucker and the team for bringing us a little further into our CrossFit journey. We loved it.

mmm'kay :)

Team of two for time of:
500m Row
40 Squats
30 Sit-ups (Unanchored Sit-ups. No AbMat.)
20 Push-ups
10 Walking Lunge Steps (10# barbell)

Each team member must complete all activities before the team can move to the next round. A teammate cannot pass match another team member on the same exercise.

15:40

Kim and I did this in the parents' garage. Kim didn't get any rest as I had the advantage on the rower. Bless her heart :)

50
75
80
85
90
95 PR!
100 failed
Previous PR was 65
Mixed grip due to tendonitis in right elbow

body weight = 213lbs

20
30
40
50
60
69
72=fail
69

had to do this at the house with door gym so improvised a hiking pack w, 2x12lbs weights 3 1gallon milk jugs with water and 2x5lb weights...modified to get the burn
164 body weight
4 warmup till all weight
16 1 rep
5 cool down doing 3reps dropping the weight

then to get the sweet on i did 1 min 1pull up ,
2min 2 pullups so on got to 10 mins fingers are shacking as i type....hope didnt screw myself for tommorow or the 20 mile barefooted trail run tuesday...all in good fun lol

5 min row cfwu x2

70,90,90,92.5,95,100,100

Should have added more weight!

M/26/140/5'11"

65
70
80
85
90
95
100

Mel #125 - could be your gripping muscles which support the bicep / elbow. I get that too, from pulling. It feels like an aching bicep but if you get in there with some ASTYM you'll find its actually the lateral muscles that wrap up your outer forearm & into your elbow.

If your elbow ends up aching any time you've left it in the same position for too long (slightly bent, like driving or typing is the worst) and needs constant stretching, the bicep itself is probably ok (especially if you can do a +75 pullup!).

Try an off-the-shelf Tennis Elbow brace, it should help some. Deep tissue work to break up the extra collagen & scar tissue will do the rest. A topical NSAID like Voltaren (Rx only) will provide some relief from the pain without having to go systemic on the drug. Good luck

55, 60, 65, 70, 75, 80, 82(f)

had to modify due to location=home
used hiking pack strapped between legs
2x12lbs dumbells
2x5lbs dumbells
3x1gallons of water

did 4 warmups until fully loaded
16 1 rep pull ups on door gym
5 cool downs un loading weight 3reps

then to get the final burn did 1 rep 1 pull per min , 2rep next min so on got to 10mins dead

hope i did kill it for tomorrow or tuesday got a twenty mile barefoot trail run ....ah got to love determination lol

Short on time today... Decided to work on muscle ups again as I had my rings an a tree. I decided to go for 15 for time. Made it to 14 in 21 mins and just couldn't get the 15th out. I tried for 15 mins but I was drained.

Did crossfit endurance wod a few hours later in my vibrams

strict, kipping, red band

Weighted pull-ups:
10#
22.5#
30#
40#
50#
60#
65#F

I weighed in at 179.6# after my warm-up (last night was cheat night and I finally got a burrito..well, I managed to eat 2/3 of it).

The 60# rep barely got over the bar. I had to fight it and really give a good second effort. 65# didn't make it half way.

m/30/6'3/200

70
80
80
80
70
70
70

noob 47/6'3/210

25
35
45
55
65F Could not pull chin the last 2 inches over bar
55
55

1st two were pull-up grip, the rest were chin-up (palms facing me)grip. I have a hard time getting the chin over the bar with the pull-up grip. Is one way preferred over the other? Does anyone else notice their chin-up grip stronger then their pull-up?

15-25-30-35-45-52.5-(60 fail)

6'0/170/20

Body Weight = 204 lbs

20
40
50
60
70
80
85 lbs

Last PR: 60 lbs

30,40,45f,40f,35,35,35,35,35

As prescribed:

90-90-90-90-90-90-90

I watched the "Freddy's Revenge" workout on CF Journal and decided to give it a try after today's WOD. Talk about tough.

M/33/70/210

45, 70, 90, 90, 95, 100, 115f, 115f, 100 lbs.

25/m/5'11"/204

55-70-80-85-90-95-100

As Rx'd; I'm 150 lb:

70#
80
90
95
100 (f)
100 (f)
90 (f)

Finished off with 45# to failure. I think I've pulled 100 before, so this was a little disappointing.

D
@ home
hose strap around waist to dumbells
M/48/6'1"/190#

65
75
85
95F
95
100F
100F (but oh so close)
+ 15 KPU's

as rx: 165 lbs

60
70
80
90
95
95

25 lbs - 4 reps
35 lbs - 3 reps
60 lbs - 2 reps
60 lbs - 3 reps
60 lbs - 2 reps

Pretty good, hope to do 70 sometime soon :)

bw 155

first time doin this so started from 5lbs ended on 80lbs

m/30/5'10/205

As rx'd
10
25
30
35
40
45
50x2

First time with this WOD, next time will attempt heavier weight.

M/22/5'8"/160
Did CFE WOD then substituted 7 rounds of 12 pullups on 2 minutes. Didn't have gym access today, so I used the elementary school playground monkey bars.

M/43/185#/5'9"
20
45
70
90
100
70x2
70x2

male/36yrs/230lbs/5'9"

25lbs/35lbs/45lbs/55lbs/miss 60lbs/practice kipping/practic kipping

All attempts with weight were strict pullups. Can't quite do the kips yet.

25-35-45-50-55-(65 Fail)-60-55

used a backpack

m/42/154
25
35
50
60 (pr)
45
45
45

m/20/198/6'1"
62
70
90
100f
80
100

50:7reps
25:7reps
25:7reps
25:7reps
25:6reps
bw:10reps
bw:10reps

bw 195lb

5-15-20-25f-25f-20-25

First time ever doing weighted pull ups. Was -determined- to get that last 25. Switched between over and underhand grip, had to do underhand to make the last rep.

m/19/167/5'10"

25
40
53
63
73
78
83 failed x 3

INCHES away from half bodyweight..or, about half bodyweight. next time!

Weighted pullups 

5,7.5,10,12.5,13.5(pr),12.5(f),10

M/57/160
25, 35, 50, 60, 70, 80, 82.5# (pr)

CFWU x 1

10 x 10
25 x 5
35 x 3

w.o.d.

45
55
65
75
85
95
100 (attempted and failed twice)

m/22/165/5'10"

15-15-15-15-15-20-20

First WOD ever, I've got a long way to go.

75
80
85
90
95
100
105

m/30/172/5'8"

35-45-45-55-60-65(f)-65(f)-55

first time doing this one. after 5 months of doing crossfit i feel better than ever. my squad has started doing crossfit on schedule with the site, as well as crossfit endurance for the last 2 weeks and have been enjoying it.

m/24/170lbs
strict dead hang w/ belt & barbell plates

45
75
100
110
115
130
135

my goal was 100; after that went up easily, i kept pushing up weight. 135 was really heavy.

1 24
2 24
3 24
4 22
5 22
6 22
7 22

45
90
95
100
105
110 w/kick
110 w/kick
cross handed grip

m/32/165--- Nampa Fire station 1 ----
45
80
90
100
125 failed
115
125 PR

M/49/153/1-1-06

Strict x 10
Wt. vest 20# x 5

35
24
45
55 x 1 x 5

Followed by ystd WOD 22:30

Good day in the gym.

Not sure what that "24" is doing in there!

70-palms out
80-palms out
100- palms in
110- palms in
120-palms in(PR)
85- palms out(PR)
120-palms in

F/124/5'3"/29
As rx'd
5
10
15
20
25
30
35

Body weight: 190

+ 50 lbs.
+ 70 lbs.
+ 90 lbs.
+ 100 lbs.
+ 112 lbs.
+ 117 lbs.
+ 122 lbs.

Then running clock pull-ups: 11 minutes.

Cheers,

Ben

m/26/183/5'11''

40
45
40
50
50
50 (kick)
50 (kick)

all palms out, slowly but surely getting better, one day ill strap my body weight to me and just pop it up over the bar...maybe, ha!

29/m/185

70-79-89-102-109-118f-121(PR)

Used and assortment of vests, KBs, and chains. 121 was performed with a 49 lb. vest, 60 lb. KB, and 12 lb. chain.

1 - 20
2 - 30
3 - 40
4 - 50
5 - 55
6 - 60 (failed)
7 - 60

As rx'd

M/30/205/6'

1- 52
1- 65
1- 75
1- 85 (F)
1- 75
1- 80
1- 85

Clapping push ups
L - holds

CFSBII, wk 2; DL 3x5, 260, 270, 280, 15x220.

Met-con: 45 mins. body-boarding at Manresa Beach.

Thanks Bingo. The acceleration of psychological time even happens to non-parents. Time seems to be screaming by faster and faster for me every year.

#150, I have that as well. Hate to say it but it's just something you have to develop because chin ups as opposed to pull ups use more biceps therefore making them easier. one thing to imrove on!

as rx'd
15,20,25,30,35,35,35

question: Because of my work schedule I do my rest days different. 1st week I rest on Thursday, 2nd week I rest on Tuesday and Sunday. So sometimes I go 4 days in a row. Rather than the strict 3on 1 off that they do on here.
What do you guys think, will this be alright or is it better if I stick to the 3/1 split so as not to overtain Thanks

m/age30/215lbs/6foot3inches

loads for weighted pullups
10
15
20
25
30
35
40
45
50

lot of work on my abs as well. my body is long so i had to tuck my legs and support the dumbell in kind of a crunch position as i pulled.

BW = 167

55
60
65
70
75
80

Weighted PUs
45lb
50lb
55lb
60lb
65lb
70lb
75lb
80lb
85lb (f, couldn't get chin over bar)

Did a couple extra rounds, as it looks like I started out too light. Finally pulled over 1/2 my bodyweight.

M/29/160

All the bike riding allowed a PR.... 48kg!

CFWU x2

60, 70, 80, 90, 90, 90, 90 (fail, couldn't get chin over bar)

Some majorly impressive weights on here! You guys are an inspiration.

Sunday 090830

Weighted pull-ups 1-1-1-1-1-1-1 reps
25
45
60
60
60
35
35

m/35/220/6ft.

21/M/155/5'11"

3 rounds CFWU X 15 reps - pull ups

25
35
45
55
80 pr
80
90 f

used kip/momentum

Dead Hang 5x5
50,55,60,50,45

f/28/5'0"/108
10, 15, 20, 25, 30, 30, 35 (PR)

CG E City Crew
Posting Separately
Leary(m/44/5'11/198)
15lbs,
25lbs,
35lbs,
45lbs,
60lbs,
75lbs-PR
Wife attended Crossfit Endurance Cert at Blauer Tactical & got her first pull ups this week-awesome!!!!

body weight 210
25
35
25
45
45
45
45

80/90/95/100 f over and underhand/95/97.5f over and underhand/97.5

M/41/5'11"/185

20
30
40
50 (1-2 inches short)
45
50 (barely got chin to bar)
50 (barely got chin to bar)

25
35
45
50
55f
45
45

Forgot to note: this was using the wide grip pull up bar.

34yom / 205lbs

Weighted pull-ups 1-1-1-1-1-1-1 reps

45
50
50
50
50
50
50

I like these, but my gym has no belt to which to hook plates, and the dumbbells upstairs only go up to 50#s, and I think I could have gone higher. Next time I'll need to go downstairs.

90/90/95/95/95/95/95

22 / M / 5'9" / 135lb

Karen (from a week back)
150 wall-ball shots, 11 lb ball

10:17

Last time, same scale 11:20

Sweet.

m/23/5'6"/155

73,83,88(f),85.5(f),83,83,83

used a kettlebell on my foot, a weight vest and a backpack filled with a couple dumbbells.

M/23/175

73,83f,78f,75.5,78f,75.5,75.5

45
70
80
85f
70
75
60

23/m/6'0/177lbs

Body Weight: 177lbs

Loads:55lbs,60lbs,65lbs,70lbs,75lbs,80lbs,80lbs
Extra:
45lbs X 5 reps
35lbs X 5 reps
25lbs X 5 reps
body weight X 10 reps

45 lb dumbell between the knees. Need a weight belt

M/27/172 (used weight belt for all sets)((f) = fail)

Set 1: 70 lbs.
2: 90 lbs.
3: 115 lbs.
4. 135 lbs. (f)
5. 125 lbs. (f)
6. 115 lbs.
7. 125 lbs. (f)

It sucked failing on my last set, but I was on the whole very happy with my numbers. Last time I tried this -- around October 2008 (which was before I started doing Crossfit) -- I couldn't even do 75 lbs. once. I've clearly made a lot of progress since then...

25
30
35
40
45
50 fail - got my lips to the bar but not my chin
50 fail - same as above

I was surprised by how easy the 25lbs pull-up was. I may work a set of five of these into my routine. Seems like a good way to increase pull-ups quickly.

100 situps as well

10
15
20
25
30F (not over bar)
30
30F (chin AT bar.. not over. boo!)

those are all PRs.. last time this came up i couldn't do even 1 bodyweight pullup! sweetness!
rigged with a weight vest and plates here and there when needed.

M/29/204#/6'0"

All sets +204#

45-65-90-100-95-100(F)-90(F)

as rx'd
bwx3
45x1
80x1
105x1 mixed grip
105x1 mixed grip
105x1 (fail)pullup grip
105x1 chinup grip
70x3

all using 6lb homemade chain belt (rosstraining)

my favorite workout.

90lbs

bw=240

rx'd

bw + 50 for all seven.

as Rx'd

10
25
45
55
70
80 (fail, only went half way. chin did not go over bar)
72.5 (fail, only went half way. chin did not go over bar)

20/m/5'11"/163

did cindy instead since i missed it, 12 rds

38M/5'10"/168#

W/U: 1 set of 10 reps on each of the following - 20# wall-ball shots, KTE, 25# good mornings, strict pull-ups, bar dips.

As Rx: 90-95-100-105(f)-100-100(f)-95-95-90#

New PR at 100 by 10#. Elbows are a little sore. Probably should have done a better warm-up. Body weight was actually 173#, due to clothes and a full stomach.

15 pu working on mu

ran 3 mile
CFWU 1 x15

Best 25# 3 reg gripe all--

31yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Weighted pull-ups: 20lbs x 5-5 25lbs x 3 30lbs x 2

Weighted pull-ups:
45lbs x 1
55lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1
105lbs x 1 PR
3 minutes rest per set.
Compared to 080831: maxed at 100lbs, 4 minutes rest per set
Handstand push ups against wall to 7” stack x 10.
Foam roll after.

m/37/6'/195

10
15
20
25
30
35
40
45
50 F

M/35/184

50
100 F
75
75
75
75
75
75

45/55/65/70/75(PR)/80(PR)/85(F)

M/6'1''/197

As Rx

25
35
45
70
80
90
95 F
45

M/47/6' 225

90,90,90,90,90,90,90(pr)

M/6'1"/195

I did weighted dips with 45lbs x 15 reps between pullups

25-30-35-40-45F-45F-45F

first time doing weighted pullups, crossfit day seven

45-90-100-100-110(f)-110(f)-110(f)

Stopped at 20kg Kettlebell, my weight 215 + 44lbs exceeds my ST-PT Pull up / Dip Tower max allowable weight

M/5'7"/160

50-50-50-50-50-50-50

30 seconds rest between each set

4 rounds of the following for time:

Run downhill 120m, uphill 120m
5 star pushups
30 overhead lunges with 35 lb plate

16:35

Good arm workout. Cardio was definitely hit hard too.

body weight 187
42 57 62 67 72 77 82

Scott m/49/6'/207

10,15,20,25,30,35,40f,30

Also did the OHS 45,55,65,75,85

25,30,30,45,45,55(fail),45

The sandbags weren't cooperating this morning. I will have to find something better.

CFWUx2 as well

chin over bar
didn't know where to start, so started at 20lbs
20/25/30/35/40/45/50/55/60/65/70/75/80(f)

that was dbbell weight on top of bodyweight of 187

90
100(f)
100(f)
90
95
97.5
100(f)
really close on the 100s, chin was at bar, not above it. All weights were prs with some kicking and a small kip.

20#, 30#, 40#, 50#,55#, 60#, 65#, then since this was the first time with this workout kept going with 80#, 90#, and then just for fun tried 100# and barely got it with chin above bar. Put quite a hurt on the poor backpack with all that weight in it. It broke a couple of times, but we managed to patch it up to finish!

first Crossfit WOD...Normally just a runner with a little bit of light weight training or calisthenics.

31/m/5'11"/190#
Ran 6.25 miles this morning. few hours later did 10 Pull ups to warm up. then strapped a kettlebell to my waist (the heaviest I have is 20#). Did a pull up, waited 30s, and another...was going to keep going to failure, but did around 12 with 30s between each and was not tiring. Few hours later I went to gym and ran 4 miles on treadmill before mounting pullup bar again. used a 45# Dumbell on top of my foot and did my set. Last pullup was a failure....LOL...

m/38/5'10/220

Warmed up with 25 kipping p/u

All reps strict deadhang, palms out:
1. bw
2. 20# chain
3. Chain and 20#db
4. Chain and 30#db
5. Chain and 40#bd
6. Chain and 50#db
7. Chain and 60#db

Cooled down with 4 sets of 5 close grip p/u, alternated palms out, palms in.

40/50/60/50

Shoot, did 65 a few months ago on this.

body weight 177

+10,
+15,
+20(miss),
+17,
+18(miss),
+17(miss),
+15(miss)

15 lb dumbbell between feet, 2lb dumbbell in pocket. I was at home otherwise I would have had to sneak the 2lb dumbbell back when nobody was looking.

M/23/185/5'10

Body weight: 185lb

45
47.5
50
53
55.5
58
60.5

Was using a backpack to do the pull ups with.

As Rx'd
50
70
80 (1/2 F)
70
70
70
45 X 3

Manbuilders x10 w/20lb dbs, x5 w/30lb dbs

45
70
80
90
100
110
120
haven't done this one in forever,thought wt would be way low. not far off pr.

m/40/5'4"/138

25
35
50
60 (chin not quite over bar)
60 (chin not quite over bar)
25 x 5
25 x 5

25-35-45-55-65-70(f)-65

21/m/155/5'8

15kg, 20kg, 22.5kg, 25kg, 25kg, 22.5kg, 22.5kg

My wt is 174 lbs
loads- sets/weight
1-30 lbs
2-55 lbs
3-65 lbs
4-55 lbs
5-55 lbs
6-55 lbs
7-55 lbs
plus 8 pull ups with 0 xtra weight.
Ty out

lbs
20
35
50
65 fail
60
65 fail
65
dumbells in back pack

27m/225/6'4

45-55-65-70-75-80-80-85f

34/M/6'00/189
(About 6 pounds heavy after 8 days of traveling)

1x80
1x95
1x105
1x110(f) Missed by about 4"
1x110(f)
1x105(f)
1x105(5)

10 pounds shy of tieing my PR.

set1 20
set2 20
set3 20
set4 20
set5 20
set6 20
set7 20

25/m/6'1"/170

35-45-55-65-75-90(PR)-85

Needed a little kick to get 90 all the way up.

bw 190lbs

25
45
65
80
90
95
100-f

30-30-35-40-45f-42.5-45PR!!

I think the weight hanging from a belt kinda messed with my leg movement. Next time I will use a backpack

28/m/78kg

26-30-34-36-38(f)-38-42 (kg) (PB)

Sets 1 to 5 on overhand grip
Set 6 on right over, left under
Set 7 on underhand grip

45
65
90
100
125
135 f
125

made it to 30 lbs with the kipping pull ups,

My max is 21 kippers in a row and about 1-3 strict...

IS THIS NORMAL?!

I use rings for my pull ups maybe that's why.

any thoughts?

first time:
m/22/185/5-9
as rxed:
15
30
30
30
45
50
55
60

m/30/205/6-3
25
35
45
55
65
75
85

M/39/165/5'11

95/95/95/100/100/100/100
Ties two 45 lbs with chain between legs, then added 5 lbs.
Everyone in the Gym was looking at me like, "that's it? -you are crazy". Little to they know... :)

105
115
120
115
115
115
110

m/30/73/181
25-25-20-20-20-20-20

CFWUx2 only 2 pull ups

18
23
33
33Fail
23
23 Fail
18
20
20 Fail
18

45-55-65-75-85-95-105(fail)

m/27/6'0"/

179 lbs +
25
35
45
55
65
75
80(F)
55

48 / 178

52-70-88F-75-80-82-85 -- 5# off my PR

Finished with CFF 090830 WOD --
5 rounds for time of:
185# Power Cleans (subbed 155#)
20 Double Unders
14:56

SUB pd (tendonitis)

100,110,120,130,140,150,160

total 910

20
25
30
35
40
45
45(F) 40

m/44/165

45-55-65-75-85-90(f)-85

BW - 170lbs
25
50
75
100 - F
90 - F
85
87.5 - F

M/28/71"/165#
45, 50, 55, 60, 65(F), 65, 70

m/29/5'11/168

60lb - 90 - 105 -112(f) - 112 - 117(f)

M/34/6'/175

25#
40#
45#
50#
50#
50#

Didn't have time to do a last set. I didn't have any type of amount of weight in mind when I began this, so was a good WOD to do for a benchmark for myself. I used my trusty backpack, which was a lot easier than attempting to hold the dumbbell between my legs, which is what I did last time I did a weighted pullup.
Looking forward to my rest day tomorrow. Much needed....

Cash Out: 1 muscle-up; I finally got a muscle-up the end of last week and am going to try and do one each day to make sure I don't LOSE it.

I picked up a rope to try some double unders...and got 60! The only reason I didn't get more was because my pants were down around my knees.

I also did the weighted pullups.
20,25,30,35,40,45,50 -> overhand grip
55,60,65,70 -> underhand grip

M/31/6'3"/205

45-70-80-90(F)-80-80-80(F)-70

Prev:
60-80-80-80-60-60-60

Ripping sore from yesterdays WOD
Body weight pulls only.

WOD - 65/ 105(fail)/ 95/ 95/ 95/ 75/ 75

m/44/175

45
65
70
80
80
85
90

First time:

20-15-15-15-15-15-15

Just finished with the cert yesterday, and as they asked I am posting my thoughts to the comments for all to see, and all I can really say is WOW, had a blast, the instructors were phenomenal in both personalities and knowledge, can't think of a criticism except I wish the certification was actually longer so that I could learn even more than what I did in such a short weekend. Everybody interested in crossfit has should really go to a level one cert, you will not regret it.

chad

Brought an old backpack. Northface it is not; only got through 5 sets before it ripped.

Still,

50
55
65
70
70 (overhand; all others underhand. WAY harder). Barely got this.

Backpack broke when I hit the floor.

Cranked 20 kips in a row right after, never felt stronger...

BW currently 80kgs
13.5
15
17.5
20
22.5 (f)
21.5 (f)
25 (f)

m/40/200 lbs

10,15,20,25,30,35,40

all sets done with a weight belt, 2 45# plates and a neutral grip on the bar. Chin over the bar each time.

bodyweight= 195

90, 90, 90, 90, 90, 90, 90

Flak
+ rear SAPI plate
+ front SAPI Plate
+ right SAPI plate
+ left SAPI plate
+ 30 9mm rounds in left cargo pocket
+ 9mm pistol in right cargo pocket
jump rope in between

BW=170

CF Day 6

1st time doing weighted pull ups, started with light weight and went until I couldn't get one.

Overhand, wide grip

10
15
20
25
30
35
40

Extra: barely got 45, and failed on 50... was pretty beat.

bodyweight - 216

20
30
40
50
55(f)
45
45

m/ 26/ 200/ 74"

bw = 200 lbs.

40kg
40.8kg
45kg
45kg
46kg (F)
40kg
45kg (F)

Used KB hanging around my waist for all 7 sets.

m/24yrs/225lbs

This was interesting. I don't think I could have kipped if i wanted to, because of the way the weights were situated...so dead hang it was.

Crossfit Warm-up X 1 round 15 reps, save pull-ups.

Pull-ups wkout...

1 X 8 w/ 20lb belt

1st attempt: 54lbs good!
2nd attempt: 88lbs fail!
3rd attempt: 88lbs fail!
4th attempt: 88lbs good!
5th attempt: 93lbs good!
6th attempt: 98lbs fail!
7th attempt: 98lbs fail!

First time maxing out on Pull-ups...and I liked it.

194#

45
70
70
70
70
45
45

BW 155lbs

5,15,25,35,45,55,65lbs

weighted pullups x 1:

50lbs
60lbs
65lbs
70lbs
75lbs
75lbs
80lbs

80lbs 08/30/2009
55lbs 10/07/2008

Did the best I could with the tools I had, which limited how much I could strap to myself

45
70
90 - little chain could only hold 2, 45lb plates
90
90
90

m/18/180lbs

25/30/35/40/45/50/55

m/34/bw 185/72"

1x90lb
2x90lb
1x100lb
1x100lb
2x100lb
2x100lb (f on 2nd)
2x100lb (f on 2nd)

chin to bar...

32/m/#230
40/53/72/89/106pr/115.5f/115.5f

25-35-45-50-55-60-65

25/m/200

Kevin 192.5 lb
50
60
75
80
90
100
102.5

Chris 184lb
25
25
25
30f
25
30
35
37.5 questionable

Jared: 213
25
25
30
35
45
47.5 questionable
47.5

[45 x 5]
90 - Pullup Grip
100
115
120 - Switch to Reverse / Chinup Grip to finish
125
130
135

90
100
110
110 (f)
out of time

Chin over bar M/160/5'9
35
40
45
50
55
55
55

m/26/210/70"

44
88
121
133
144
154
160(F)

BW 210

50lbs
60lbs
70lbs
80lbs
90lbs
100lbs

as rx'd
45
45
60
70
80

all weight in lbs

75 then down to 70lbs. Some sets were slightly questionable. Next time look straight ahead and look to get chin over bar.
Palms facing away from you.

75 then down to 70lbs. Some sets were slightly questionable. Next time look straight ahead and look to get chin over bar.
Palms facing away from you.

Ssgt. Johns in the house!

me thinks i need to cut my body weight a bit.

started at 55, progressed to 75. a few were questionable, was in a rush so little rest between sets. had i gone with 70 form would have been ace

m/34/5'11"/178#

First time through this one.

35-70-105(f)-80-85-90(f)-85-85-85(f)-80

33/m/6'2"/205

45,55,60,60 w/ overhand grip
70,75,85 w/ underhand grip

ran 6x400m on treadmill between sets

Phil 4:13

24/m/71"/185

belt with chain palms out from a dead hang

45,65,70,75,80(f),75(f), 70(f),45,60,70

For those who haven't heard, LACFD lost 2 men yesterday. Hopefully it wasn't any of the gentlemen in this pic. Keep strong and be safe.

Captain Tedmund Hall
Fire Fighter Specialist Arnaldo Quinones

60, 70, 80 x 5
Dumbbell between ankles, garage
Need a chain-belt

m/38/76/200

Testing the basement PU bar - thing was really creaking on me.

35# overhand
45 "
50 "
60 "
70 " barely
50 underhand
50 "
50 "

Done w/ weights in a backpack. Awkward. Now I know how my kid feels on his way to school...

Modified Warm-up

WOD
80-90-100-110-135-145-155f-155f

Went for a new PR and missed both times.

Get some, Go again!

80
90
100F half way
100F half way
90
95
100F almost all the way

30,50,65.75,85pr,87.5f,87.5f

45
70
85
85
85
85
85
highest weight in gym was 85 lb dumbbell. probably could of done more. Used ankles to hold weight up.

BW 160lbs
1. +45
2. +55
3. +65
4. +65
5. +70
6. +80
7. +90, +90

5 Reps w/+45
15 Reps BW only

m/20/5'9"/170

up to 80lbs

m/169/5'9"/23

60
95
115
130
135
140
145 (f)

Not bad, New PR. Hopefully I get to BW next time round!

42/m/155
100, 110, 120(f),100 the rest

40-45-55-60-65f-60-62.5

10
25
35
45
55
65
75 barely

BW 182
45
50
55
60
60
65f
55
50

M/40y/68"/160# GEORGE
45# DB at feet, Palms Forward, Kip Pull Up
50# DB at feet, Palms Forward, Kip PU
20# Vest, Palms Forward, Kip PU
20# Vest + 40# DB at feet, Palms Forward, Kip PU
20# Vest + 50# DB at feet, Palms Forward, Kip PU
20# Vest + 50# DB at feet, Palms Forward, Deadhang PU
20# Vest + 50# DB at feet + 10# DB in belt, Palms Forward, Kip PU, Fail

M/5'11"/190/27

45
90
90
90
90
90
90

bwt 215lbs, heaviest I've ever been

56 lbs
81
91 fail
91
101 with a chicken neck
101 fail
81
56

cashout: One arm power snatches

75x3 each side
85x3
95x3
105x3
115x3

23/M/160

Ran 3ish miles, then:

BWx7

I thought if I did really strict, non-kipping form, I might have trouble with just bodyweight. Turns out I didn't. Next time, use weight!

20
25
35
40
45
45
50

3 x 5 HSPU practice
4 x 400 repeats @ 1:30

3 mile run
22:25
then
30 Pull-ups
then
50 Sits

as rx'd

70-80-90-95-100-105-105

30/m/71"/182#/Taji, Iraq

CFWUx3
35, 55, 75, 95!, 100 fail, 95 fail, 95 fail

as rx'd

50-50-70-70-80-90-100

CFWU
situps on steep decline

WOD
As Rxed

15
20
25
30
35
40
45

Great improvement over 080718. Then I look up this list and I've got a long way to go...

CFE cycle 1 min ladder from 09/08/10

Skill development: Burgener warmup, snatches, overhead squat, hang power cleans (PR now 90). Thanks jon h for all your help!

Pullup WOD: I show this WOD in my diary for 08/08/31. At that time I could not do a single body weight pullup so I did some jumping pullups instead.

Today (in #s):
13.2, 15, 22, 27, 27, 27, 27F(chin just level w/bar)

43/168

50
60
70
80
80
90
100
102.5(F)
70 - 2 consecutive

Never done this WOD before, not to mention pull-ups are my Achilles heel.

CFWU minus pull-ups

25
35
45
45
35
45
45

Crow 105 was best achieved weight. Mav 85. Clark 75. Dan 65. MikeD 65. Inky 50. Pep 45.

CFWU
55,60,60,65,70,70,70

Could have probably gone a bit more (wasnt really straining) but ran out of dumbells.

35/40/45/50/55/71/81

48
54
60
66
72
80
110
I got a little more in me. Used up my entire 80lb weight vest, then threw over the top a second 30lb weight vest. Ill shoot for 125lbs next time.

55, 65, 75, 80, 85(f), 85(f), 85(f)

Compare to:
071126 - 50, 60, 70, 70, 75(f), 75(f), 75(f)
071008 - 60, 65, 70, 75, 75, 80(f), 75
070717 - 50, 50, 60, 60, 65, 70, 75

Weigh about 180 right now

45
50
50
50
50
50
50

went rock climbing this day instead.

Weighted Pull-ups:

Using weight vest:
25 x 1 x 3
37.5 x 1 x 2
50 x 1 x 2
65 x 1
70 x 1

Using bumpers only:
70 x 1
80 x 0
75 x 0
70 x 1

Use bumpers only next time. Also tried doing weighted pull-ups on rings. They were much harder.

Warmed up with 2 miles on the treadmill at intervals.

F/23/122/5'1"
5
10
15
20(failed)
20(failed)
15
15

Bummed that I didn't get to 20lbs, but have never done weighted pullups, and I'm happy that I can at least do pullups... something to aim for now!

pull ups with pack

m/48/180

Pull Ups, Weighted, 1 rep, 0/45/90/120(F)/120(PR)

Previous PR of 115 lbs on 081006.

Also did the following strength work:

Shoulder Press, 10 reps, 45/75/107(PR)/112(PR)
Overhead Squat, 10 reps, PVC/45/102(PR)/75
Front Squat, 10 reps, 75/135/192(PR)

Felt very strong tonight - PRs across the board. Beat my 10 rep shoulder press PR by 10 lbs. My overhead squats were ugly - really ugly. I really need to keep working on this lift. Front squats felt very good; would like to break 200 lbs next time.

45 55 65 75 85 95 105

Yesterday

M/40/173

10
15
20
25
30
35
miss 40
30

0-10-25-25-45-55-55
next time, i need to start at 25

45-50-55-60-65-70-75

as usual, no idea where to start. Never done the weighted pull up before.

15, 20, 25, 30, 35, 40, 45(f, but just barely)

male, 21 yrs, 160lbs

75,75,75,75,75,75,75

m 29/5'9"/155

strict pull-ups

50 - 60 - 70 - 80 - 85(pr) - 85 - 80

As rx:

105
114
119
123(f)
119

Complete after the 5 rounds of 15 power snatches + 400m run.

Previous pr is 123.

M/5'8"/30/161

25
35
45
55
65
75 (f)
75
80

Huge PR on this - 25 lbs. Used the pullup machine this time instead of the top of the multi-station (round instead of flat top - better grip). Used a backpack up to 55, when it started ripping, so 65, 75, & 80 put it on the top of my foot, crossed my feet, and pulled.

Damnit, I remembered it wrong and only did six sets.

80
85
90
95
105
110

All in kg:

20
24
32
37
38,5f
38,5f
37pr

Short Elizabeth 15-12-9
135lb squat clean, 12,5kg dips
16.45min

55-55-55-85-85

M/30/190

25
30
35
40
45
50
55

m/34/5'8"/185
10
20
30
40
50
50 Barely got chin above
50 I think I got chin above

COmpleted
25/35/35/45/45/50/50 failed on the last two but kept trying...

chinchen - m/30/185/75"
55-70-70-80-80f-80-80f

gunnar - m/37/190/73"
100-100f-90-90-90-100-100f

Pulled way more than I thought I'd be able to.

45/65/70/75/77.5/90(fail)/85(fail)/80-1RM

M/21/5'9"/160

0
5
8
10
12.5
15
17.5
20
20
20

25,45,50,60,70,75 (f), 75

M/ 35/ 130 lbs/ 5'-6"
warm up with lots of double unders, and the Greg A's warm up.
10 x bodyweight
5 x 25 lbs
3 x 35 lbs
1 x 45 lbs
2 x 55 lbs
1 x 65 lbs
2 x 75 lbs (almost got my chin over bar)
1 x 70 lbs
1 x 75 lbs
1 x 80 lbs (thenimmediatly did 5 x 45lbs and then 6 bodyweight)
Finished with double unders and a bunch of streatching
This was my first heavyish workout in the early AM.. I've got to get my body used to both firing hard and short for singles (like in the last singles overhead squat WOD) as well as being ready in the early morning.

M/ 35/ 130 lbs/ 5'-6"
This time I used my dip belt and it was a lot easier to just concentrate on the pullups...
I forgot to say that on the last 3 sets I used a under over grip (a la the deadlift) and that helped a lot in getting that last bit over the bar with the last heavy sets.

As rx'd

55
70
85
90
100(f)
100
100

Warmed up and then got up to 110 on #7 after a fail on #6. 3x1 at 105.

Then tried to make up snatch WoD and blew out a calf muscle/high achilles. Great.

Warmed up with 15 pullups

then rx'd

50
55
55
60
65
65
70

45-55-70-70-70-70-70

46/m/70 kg
3xCFWU, less PU
Weighted pullups:
20kg, 21 1/4, 22½(f), 21 1/4, 22½, 22½, 23 3/4(PR)
Different grips gave different results.

I did this recently and got up to 95# but I was short on time and crammed in some powercleans this time around.
PU 55 wide, 80 reg., 90 close chin grip, 100 close-chin F

6x1 Power Cleans: 165, 185, 195, 205 F, 205, 215 F

WOD Weighted Pull-ups 1-1-1-1-1-1-1

bodyweight=75kg
26kg-26kg-26kg-26kg-26kg-28kg(p.b.)-31kg(p.b.)
all with wide prone grip,need to try supine to see if any difference.

weighted dead hangs 1-1-1-1

25/m/170

25
25
35
35
45
45
70
70
80 - F
80
45
45

M/25/185/5'11"

20
30
35
40
45
55
70

m/39/158
70
80
90
100
110
120
125

187cm/94 kg
weighted pullups
25 kg
35 kg
45 kg
50 kg
50 kg - ripped my homemade belt at this one
55 kg - had the weight in just the chain, quit painful...
60 kg (f)

www.crossfitter.se

m/31/6/200

60 lb
70
75
80
85
90
100 New PR

CFWU x 2. Not very good at pullups yet, have to do them hanging from the Smith machine at my gym. First time with this workout, I liked it.

0-8-10-12-15-20-25-30

I guess next time I'll know where to start.

M/25/5'9"/187

CFWU X 3 no pullups

WEIGHTED PULL UPS 1-1-1-1-1-1-1
30 SEC REST AFTER EA REP

55 PALMS FACING OUT
60 OUT
65 OUT
70 OUT
75 OUT
75 IN
80 IN

30 CLEANS FOR TIME 0F 5:47

DO WORK!!!

m/29/6'/169

50, 75(f), 60, 70, 80(f), 80(f), 75(f)

with backpack on. the fails were all ever so close. jumping onto the soccer post and holding on to it was very tough. with better bar probably would have gone higher.

in KG : 18,20,22,24,26,28,30

M/28/169cm/67kg

W/U Dynamic Flexibility, then
3 Rnds
10 Prisoner Squats
10 Pushups
10 Burpees

WOD Weighted Pullups 1-1-1-1-1-1-1

(BW x 5) (+5kg x 4) (+10kg x 3) (+15kg x 2)
20 - 22.5 - 25 - 27.5 - 30 - 31.25 - 32.5F - 31.25F

C/D GHD Situps 2 x 16 [alternate hand touch to floor]
w/ QL/Lat stretch between sets

NOTE// Chinup [palms facing] grip, strict no kip; clean failed at 32.5 , used assistance from legs on power rack safety pins to close out final rep at 31.25. All weights are kilograms.

M/28?169cm/67kg

W/U Dynamic Flexibility, then
3Rnds
10 Prisoner Squats
10 Pushups
10 Burpees

WOD Weighted Pullups 1-1-1-1-1-1-1

(BW x 5) (+5kg x 4) (+10kg x 3) (+15kg x 2)
20 - 22.5 - 25 - 27.5 - 30 - 31.25 - 32.5F - 31.25F

C/D 2 x 16 GHD Situps [alternate hand touch to floor then foot]w/ Lat/QL stretch between sets

NOTE// Chinup [palms facing] grip, strict, no kipping; 3 mins rest between sets. Clean failed at 32.5kg, used assistance from legs on power rack safety pins to close out final set at 31.25kg. All weights are in kilograms, weight of loading pin not accounted for.

M/24/5'11''/152

25
50
75
85
95
105
105 (f)

Should have started heavier. Did pullups on the minute afterward to 12 rds + 4.

Both of us missed this.

C-
55#

M/58/6-2/210
pullup max
30 lbs, 40, 50, 48.5, 42.5, 42.5, 42.5

Last September:
10,15,15,20,20 little kip,15 stuttering,15

This time: 5,10,15,20,20,20. No kip or kick. Tried 22.5, almost got chin above the bar without a kick or anything.

m/37/185/5-10
7x1 pullups
not able to kip due to belt with chain hanging the weight where balls would get crushed, so dead hang... Normally I am a huge kipper, so that was frustrating.
45-70-90-90-100-100-75.
Sore right shoulder when complete, a good effort.

CFWUx3, PU-25x3,45x3,70 then WOD:

90-115-125-135-135-125-115
90x3

The 125 and 135 attempts were not quite all the way up. Varied grip.

then 1-arm rowx5 - 100,140
Bench 3x3- 225#
K2E's 3x15
Hanging Leg Raises 3x12
Rope Curl/Tri Ex: 50x15,65x12,72.5x10

I posted a blog about my weight loss on sparkpeople today. my name on there is bprochaska.

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

75 lbs pr
then 1 set of non-weighted pull-ups max reps: 17

4 singles then a triple
60,80,125,125,95x3

used weight belt for last 3 sets

Tschanzy 47m 165 LBS 5'9"

9/1/09 7 Reps of weighted pull-up's. As follows 53/73/83/83/98F,88/63 Total weight 443 LBS PR and 1 rep Max 88 LBS PR

Remember that it is nothing to do your duty, that is demanded of you and is no more meritorious than to wash your hands when they are dirty; the only thing that counts is the love of duty; when love and duty are one, then grace is in you and you will enjoy a happiness which passes all understanding.

W. Somerset Maugham

Did two complete Rds of this.

1st Rd was with "standard" pull-ups, palms facing away. Db's hanging between knees:
50 / 60 / 70 / 80 / 90 / 90 / 90

2nd Rd was with "chin-ups", palms facing in. After 95lbs (heaviest db in the gym) used a weight belt with w/ chain and hung plates:
90 / 95 / 95 / 100 / 105 / 105 / 110

after warm-up of 1.5m and 100 walking lunges:

20x5/25x5/30x5/40/50/50/50

palms facing in, chin-up. Last rep was also negative rep. OWIE!

I'm with Kelly#17. Love seeing the guys doing "Leg Day" every Wednesday wondering how I can do SDHP/clean and jerks/deadlifts at 5'4". They call me "Legs". hee hee!

I (heart) CrossFit.

f/38/5'4"/135#

2 times 20 kg, 5 times 25 kg

did the 3x5 overhead squat from yesterday first.

75
75
85
85
95
95
105

Also did 21-15-9 of Hand Cleans and Pullups. Around 6.10 mins.

100 sits and 100 leg lifts in 3.10

45
55
55
65 f
45
45
45
45

45
55
55
65 f
45
45
45
45

as rx'd:

20; 22.5; 25; 27.5; 30; 31.25; 32.5kg (PR)

all weights kg:
24
28
32
40
44 (f)
40
44 (f)

2 sets x3 with 20kg for fun

overhand grip: 45,70,80,90,90
switch to reverse grip for last two: 100,100

CFWUx3 (light on PUs, did 2 bar muscles ups)
40-50-60-70-70-75-80
13 strict
The 2 reps with 70 in a row was a mistake I thought I had grabbed the 75.

Matt: 5x5 all strict

M/24/173

As Rx'd:
50
60
65
70
75
80X
55 x2

M/40/230
As Rx
25
30
35
40
45
50
55

M/33/6'/220
Chest workout
superset-5 sets of Incline bench/Incline flyes/dips
finish with 6 sets cable wood chopping motions

Easy WU 3 pu 3 dips stretches some squats

1-1-2-1-1-2 BW strict dead hang pull-ups. Not the official WOD, but close iot check some recurring shoulder and back pain. TKD tonight, Chiro tomorrow

35
40
45
50
55
60
65

# palms
55 out
70 out
85 out
95 in
100 in
100 in
100 out(fail)

As Rx'd on rings w/weighted backpack:
100# across the board, need to bring more weight next time in backpack

55
65
75
80
90
100
110

50
60
60
60
65
70
75

m/26/5'8"/140#

began with palms away grip
45
55
65
switched to palms towards grip
70
80(f)
75
80(f)
75
75

@EriCRossFit

55
65
75
85
95
105
115

55
65
75
85
95
105
115

35
35
40
40
45f
40f
35

Done Monday 090830
CFWU1
Run 5 K 27:37
then pullups
22-32-37-42-48-48-65

25
35
45
55
60
65f
60f
45

M/31/200lbs

1 - 45
2 - 70
3 - 90
4 - 110
5 - 115
6 - 120
7 - 130

That was awesome, I am pretty impressed. Thanks Crossfit!!!!

made it up to 30 kilo dumbell.

BW - 165#
WU - 5 min jump rope, 10 strict pull ups, 2x15 knees to elbows, 10 bar dips

1x22
1x33
1x44
1x66
1x71.65 f
1x66
1x71.65 f
1x66

85
95
95
95
105
115

2x25
2x35
1x45
1x45
1x50
1x55
1x35
1x35
1x35

Weighted pull-ups 1-1-1-1-1-1-1 reps

70-80-90-100-95-95-95
-------------------------------------------
Compare to 081006

75-80-85-90-95-100-100(miss)-90

70-90f-80f-70-70-70-70-70-70
Thanks, CF!

Body weight: 175

35
45
50
55
60
65
70

Used weight belt and plates

As rx'd:

got up to 105 easy and went for 115, missed and quit because of a tweaked back.

Did max reps of pu - 54

as rx'd:
30
45
55
65
75
85
95 (slowest pull-up I;ve ever done)!

(done 9/2)
35,45,70,80,90(f),85(f),80(barely)
Tied PR at 80#

Need to get a chain and belt at the gym.

45
65
75
75
(90 slipped out)
90
75
75

weighted MU: 15,20,25,30,35,40f, max rep no weight 7.

50
70
80
90
100
100
100
last two chin didn't clear bar

age 19 bw 170

55/55/55/60/60/60/60

@thegym

45#
55#
65#
75#
85#
95#
105#

SSSSSSSSSS
wod as rx'd
35-55-65-70-82-92-100pr!
used a vest for the off numbers
SSSSSSSSSS

Bodyweight 160. Walked out with 30 lbs, thought that should do it for my single rep maximums, as I hadn't done weighted pullups before.
To my pleasant surprise:
3 reps (pull up grip)
5 reps (chin up grip, alternating grips for the reps below)
3 reps
4 reps
3 reps
3 reps
2 reps

Thank you. Loved the workout, will take more weight next time.

M/28/169cm/67kg

W/U Dynamic Flexibility, then
3 Rnds
10 Prisoner Squats
10 Pushups
10 Burpees

WOD Weighted Pullup 1-1-1-1-1-1-1
(BW x 5) (+5kg x 4) (+10kg x 3) (+15kg x 2)
20 - 22.5 - 25 - 27.5 - 30 - 31.25 - 32.5F - 31.25F

C/D GHD Situps 2 x 16 [alternate hand touch to floor/foot] with QL/Lat stretch between sets.

NOTE// Chinup [palms facing] grip, strict, no kip; clean failed at 32.5, backed off to 31.25 and had to use legs to close out the rep. All weights are in kilograms, weight of loading pin not accounted for.

50, 60, 75, 80, 85, 90F, 75, 75

10
12.5
15
17.5
20
22.5
25
27.5

Weighted bar dips 3x8 @25lbs

BW = 77.5KG

27.5
32.5
37.5
42.5 Fail
42
42.5 Fail
37.5

42 + 77.5 = 119.5KG :)

Rx:
65
70
75
80
90
90f
90

34 w/190
70 lbs

m/26.5'7, 11st 4
1 = 25kg
2 = 25kg
3 = 25kg
4 = 27.5kg
5 = 27.5kg
6 = 27.5kg
7 = 25kg ( tired bad )

M/31/5'9"/152

55
65
75
Fail @ 80 (chin touched bar but didn't clear completely)
75
70
70

So 75lbs is my new PR.

I did these at my gym with a hip belt. (Previous PR: 60, but with dumbell between feet). Since the pullup bar was one of the split kind, I used an elastic band as a marker for where the top of the bar would have been.

@ home, rep 7 was 106# ~ PR by 13.5#

M/32/5'4"/141lbs
40lbs, 65, 75, 85, 105 F Chin couldn't get above bar, 105 F, 95
Then did some weighted pullups with 40lb vest and some L-pullups with bodyweight.

as rx'd 123 pounds

m/37/6'4"/91.7kg
(just saw I have 17.4% body fat - may need to rework zone eating)

Used dual pulley
21.25kg
21.25kg
23.75kg
23.75kg
26.25kg
26.25kg
28.75kg

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.
wt: 175
loads: 35,55,65,55,55,55,55
7 reps

good wod w my friend jose!

45-45-53-70F-63F-63-70F

cfwu x3 sans pullups

35, 50, 60, 70(PR), 70 (f), 60, 50
27m 6'5" 216#

45
90
90
90
90
90
90

Nate: 45 70 90 115 125 135 155(fail)
Laura: 10 15 20 25 35 45(f) 45(f)

CFWU

WOD as Rx'd

WU 30
WU 35
1. 40
2. 45
3. 50
4. 55
5. 60
6. 65
7. 70
75 (failed)

The last time I did this was a while ago. I think my last pr was 50 or 55.

M/19/5'10/144

dumbbell anchored at ankles

53
57
62
66-f
66-iffy, not sure chin was completeley over
66
45

a few months ago I could only do about 4 deadhang pullups, after ~2 months of crossfit I am now lifting almost half my bodyweight over the bar. Thanks Coach.

16 burpees
MU
55/1; 60/1; 65/1; 70/1; 75/1; 80/1; 85/0/0/0; 80/1
M/48/193#/72"

chins, jumping- not one without :(

cfwu

25, 35, 45, 50, 57, 62, 67

m/35/5'9/176

CFWU-3. Reg reps. Superman. Burgener. 14 Burpees, then 15 Burpees to makeup.
Rowed 500m w/damper on 5. 1:56/500m
65,70,75,85,90,95F,90,95-PR
Belt broke after 1st set of 90. Used Bob's for last 2 sets w/kb. Seemed much easier. Didn't feel too bad. Possibly could've done 100.
10/6/08: 60,65,70,75,80,85,90
8/31/08: 55,60,65,70,75,80,85
7/18: 55,60,65,70,75,75,75
4/22: 50,55,65,70,75,75,75

60, 70, 80, 85, 90, 95, 90

then:

21-15-9
HSPU
K2E

4:54

20, 25, 30, 35, 40, 45, 50 (f)

plates in backpack

m/23/5'7/145

49/m/190

80/115/80/90/90/100/100

EJ
M/36/166
100,95,90,85,75,65,55
PR, USED UNDERHAND GRIP
EJ

body weight 210 pounds

10
10
15
22 pounds
15
15
15

BW - 187 w/combat boots
:)

25-35-45-55-65-75f-65f
(DB between the feet)
Finished up with 7 standard pull ups (all I had left in me).

26/M/5'9"/200

3x45
70
80
90
100 fail
100
100 fail
90

85
95
105
125
135f
135
135

M/35/6'/206#

15
15
15
20
20
20(f)
15

34 year old male 200lbs

40
45
55
55
65 (pr)
65
75 (Pr)

43 yom 204 lbs.

No weight (kipping)
No weight (kipping)
No weight (non-kipping)
5 lbs.
10 lbs.
15 lbs.
20 lbs. (PR)

m/31/6'1"/195

DH Weighted Pullups:
30
40
50
60
65
70
75(f)

to 50(f), did 45
weights on band at waist

196#

Overhand grip
65
75
85
90
Neutral Grip
100*
100*
100*

Couldn't get full range of motion on *. Could get about eye level (chin level if I raised it), but couldn't get those last few inches to bring my chest to the bar. The grip was a little bit wide, I bet I could get it on a different pull up bar. I can't wait for this to come around again, I love weighted pull ups.

25,45,70,90,115,135,160

LS 0 4 5,25 6,5(f) 4(f) L 2,5
PL 4 5,25 8 12 14,5 16(f) 16(bijna)
JM 10 12 13,25 14,5 15,75 16(f) 15(bijna)
MK A:32 V:20 RV:16 LV:32 A:29 V:07 A:44 +2,5kg
RT A:07 A:10 A:14 V:04 A:08 A:10(dichterbij) A:16 +2,5

23.m.136.65"

as rx'd
105, 105, 105, 105, 105, 105, 105(PR)

Last Time:
90, 90, 90, 90, 90, 90, 90

Last PR:
80, 85, 90, 95, 95, 95, 95

pronated grip

60, 65, 70, 75, 80, 82.5, 85(f)

29/m/185

45, 90, 95, 100, 105, 110, 110

36M192
35,45,55,60,62.5,65

45-55-65-80-90-100-110(bf)

cfwu x 2
in kilos:
15x3

20
25
29.5
34
40
42.3
44.5 (f)

0000000000000000000000000
31/m/160/65"
45
70
80
90
100
105
105

19/10/09
M/34/79
30 (x3)
35 (x3)
40 (x2)
40 (x2)
40 (x1)
40 (x2)

M/24/175

90
90
100
115
115
125
135

bodyweight 190
35/45/55/65/75/85/90(f)

Did at home. Palms facing out. Body weight.
Should have done 5 lbs. Will do 5 lbs next time.

6'2/42/185

35@1
44@1
53@1
62@1
70@1
88@1
106@1

55
55
60
65
65
70f
70f (gotta get this!)
70 (got it! pr)

m/26/226/6'3''

1-30lb
2-35lb
3-45lbf
4-35lb
5-35lb
6-35lb
7-35lb

M/27/6"/165

(in pounds)

1.45
2.90
3.95
4.100
5.110 (f)
6.105
7.105 with slow negative