3...2...1... GO!

I must be psychic I was thinking of doing these today.

5 :o

Congrats to my Best Friend Heather on getting Level 1 Certed. I'm so proud of you for going after what you want.

First 3 Certs in 2 Months... I like your style. ;)

Soccer 2 hrs.

Post: 100 inverted burpees = 17:52, PR for me
hip flexors freeze up making harder to go faster.

DL rep 5: 135-195-200-200-205
felt good, did not go for PR on these, was feeling good after weeks of feeling like crud but think I did enough today ;)

Erin

my goat

I lost the use of my computer temporarily due to strange relationship between teenage sons and online porn. (go figure)but now after Im finally back on. Man I missed this site. so looking forward to the WOD gonna hit this one extremely hard.

Also going nuts waiting on my recruiters call to find out if I can go into the National Guard or not. All paperwork has been turned in so this week i will get the answer, cross your fingers, my family really needs this to happen, ive been out of work way to long.

I had a great time, met some great people, and learned a lot of valuable information from the Montclair cert this weekend. Speal, EC, Chuck, Gilson, Bill, Rob, Mac, Gillian, and Dennis did an awesome job teaching.

Thanks to Greg and Guerilla Fitness for hosting the event.

I'm a better athlete because of this experience. The challenge is taking this information and offering athletes a better training environment.

Until next time...

Well this will be fun...lets see what type of pull-ups we will add to this WOD...good show...RAT IT UP!!!

Went down to Guerilla for my level one and I have to say it was such a wonderful experience. I am a better athleat because of it. If your intrested in improving at Crossfit get to one of these. The trainers staff is top notch! If you think your good go find out, they will show you what you need more of, They will also see what your good at and make it better. Crossfit is oppertunity to improve in life. You just need to step out!

Should these weighted pullups be kipped or strict?

Congrats to Kit on getting his Lvl 1 cert. KoP is proud of you and now the boys at Quantico and FLA can now feel safe and secure that one of their own can now make them bigger, stronger and faster in preserving our freedom.

Best way to do weighted pull-ups without a partner to put the weight between your feet?

Thanks!

Congrats to Nathan, Carolyn and Jamie on their CrossFit cert. Now CrossFit Sweat Shop and Walnut Creek have even more CrossFit certified trainers.

the best way to do weighted pullups is to get a belt...

#13 I just use a weight belt for hanging weights by using plates and letting them hang between your knees. Just as if you were doing a weighted dip.

Hey guys,

So I'm new to crossfit and was wondering what is meant by the 1-1-1-1-1-1-1 reps?

Question...
Ok this might be a dumb question, but how much weight between the legs on these 7 pullups? Like 10,20,25,30.35.35.40???? Email me please
Thanks

From CrossFit Level 1 Cert @ Guerilla Fitness (Montclair, NJ):

Fran... haha, very funny Chuck! If CrossFit had a comedy show, you should enter.

#12. i just use a rope and tie plates to it!

i just did these for fun about a week ago, and set a PR.
I didn't go 100% because it was shortly after a WOD.
So i hope to set another PR!! woo hoo!

#16 you do one rep, take a break(3mins max) do another rep....repeat

#17 as much as you can do and complete 1 pullup.

Congrats on your cert Corey B. Lookin good brutha! Big FRAT hugs

Congrats to all the L1's from Guerilla Fitness this weekend. You guys were great. Now, go see the neighbors. Knock first!!

Gregg thanks hosting the weekend.

To the team - well done. Thank you.

Congrats Corey. Your kinda like Mikko in that if I had to guess I would have thought you had your cert years ago.

Great cert this weekend. What I noticed was that nothing was new or a hidden magical secret, it is all stuff they give away for free (or 25 dollar subscription). CrossFit is open source and thrives in this manner. That said, nothing beats actually being there, learning to coach, and being coached by some of the best.

I guarantee whoever you are something can be tightened up, probably a little something on everything, even as simple as a kipping pull-up! Nothing better for learning to coach.

gotta say, I predicted this one while winterizing the swamp cooler today. it just suddenly popped into my head kinda like, "hey, haven't done weighted pull-ups recently, bet we'll do them tomorrow". And volia...

This should be an interesting workout today.

I do assisted pullups on the regular, so I would be stoked if I can pull my own body weight up just once! Wish me luck.

Hope to get one with my 40lb vest and 90lb on the belt! Almost got it last time, let's not hope for another fail!

Attended Level 1 Cert at Crossfit Brisbane. Saying Thanks to the coaches just doesn't do it justice. All the information I thought I knew presented in such a professional and entertaining manner that I got more out of it.

Being an internet lurker and solo Crossfitter, being at a cert with the stars from the net is like being involved in the production of the long awaited sequel to your absolute favourite movie ever. Steve Willis is a monster, Tamaryn from NZ (fittest woman in Australiasia) rocks, Pat Sherwood and Nadia - awesome to meet HQ legends and Matt and Danny from Brisbane, hope to train with you again.

Just like the whole of Crossfit programming - in a cert, the whole is greater than the sum of the parts.

Corey, you are well-suited to be a CrossFit trainer! Well done.

Is kipping allowed/possible for this workout?

I cannot believe that I can get so much cool information for a couple of bucks by subscribing to the Crossfit Journal. Dr. Michael Ray just explained why so many folks are so fat and so hungry. He also explained how to eat well and avoid heart disease while not feeling hungry. Awesome stuff. Subscribe to the journal, best 25 bucks you will ever spend.

Have Fun, Train Hard,

Billy

Just got out of rtc and moved to Pensacola naval air station for a-school. Got to do my first crossfit in 9weeks. Damn I've missed this stuff!! Time to get back in shape

I'm doing my weighted Pull-ups then hitting the beach for a 2 hour surf session! Also getting info on getting level 1 certified.

The L1 Cert in Montclair, NJ this weekend was awesome. You presented the information well throughout the weekend. When you opened it up to questions, you had factual based responses. I definitely was able to grasp more of the concepts behind CF's methodologies such as how programming works and the thoughts that go into it for a box. It also gave me a better idea of how I can adjust my training to be more efficient. Right now I primarily do MetCon. I live in that 20 minute world, occasionally doing strength days. Thats mostly because of my schedule and the goals I have right now for the training I'm doing. However, I could easily see myself getting sucked into just doing those types of workouts without really reexamining what I'm doing.

I think things did get a bit rushed. I feel that there were things like rowing and the snatch which we all could have used 20-30 minutes learning. Rowing is deceivingly complex. The snatch is just straight up complex, no hiding that. If you start the day earlier on Sunday, you might be able to fit that in there.

Instructors: You all were great. You know how to push and motivate people in your own way. Chuck, you led a great weekend. It was professional, therapeutic (for you), and informational. I learned a lot more about the intangibles of CF than I thought I would.

Brother Jon, please get better. Its not good for your Ferrari.

CrossFit Montclair- Thanks for opening your home to us. You guys have something special going on there. Keep it up.

Thanks again. Hope to see you out there.

I am a newbie and love what I see. The workouts are great and very challenging constant changing. I have always been a heavy lifter. Fairly strong, but out of shape! Thanks to CF I am getting better. I want to be able to follow the WOD and still get some heavy lifting “HL” (6 rep min.) Maybe I should just give in and quit the heavy lift days. For the last month or so I have basically been HL on day then CF on the other, through in an rest day. I have almost started using CF as my cardio day. I sometimes feel I maybe over training and not resting enough. I can do my whole body of HL in three days. Should I condense my HL to core lifts only, like on one day then the follow the WOD the rest of the time? I love the HL; but am not sure how or if I should try and incorporate all. Also, I am overweight and usually do a 30min. warm-up on the elliptical about 2.5 miles every workout. Is this wrong too? What are ya’ll thoughts.

Thanks

***FRAT***

Cookie, Jakers, Herm, and the whole FRAT crew thanks for your support. Believe it or not, I was nervous before this weekend. My coach at CrossFit Avalanche said nothing to it, just relax. I did and everything went fine.

I just attended the Level 1 Cert at the University of Nevada in Reno this weekend. I would like to thank the instructors - Boz, Todd, Mark, Miranda, Lisa, and Judd. To say the weekend was awesome would be an understatement. I have been CrossFitting for about a year and a half and I have been to many gyms and trained with many coaches. This was top notch coaching that has built upon all my knowledge. What I learned was not just important to train others, but to refine my own technique, skills and knowledge. It was priceless. One of my goals is to help the change the world one person at a time with CrossFit - just as Todd stated.

Everything was presented professional and humerus at times. The demonstrations, descriptions, and lectures were also top notch. I have always liked Boz's humor from the videos I have seen. Very cool to have 2 days worth.

It was good to meet and talk to so many CrossFitters over the weekend. I had a great time everyone. Helen was a blast. I had a theory and it may be true. The more people participating/ watching a WOD increases the number and magnitude of PRs. CrossFit is truly something amazing that I am so prod to be a part of.

#35 Kirby - I was a skeptical about CrossFit when I first started and held on to some old exercises, or warm ups. It took me about 2 weeks to switch to 100% CrossFit and I saw way greater results. You should check out CrossFit Strength Bias in the Journal. It may be the best way to modify for more strength without over training. I would just do a little cardio on some purely heavy lifting days, but not more on the met-can days. I wouldn't do the elliptical, but the rower, sprints, 1-2 mile runs, spin bike. Also get some extra cardo in by practicing jump rope and double unders, planks, L-Sits, handstands, box jumps, wall balls, burpees, etc.

Make sure you take your rest days. 3 on 1 off is best.

My bad... I turned 40 on September 15th and just updated my age.

40 and older master's division at the 2010 games?

I'm thinking about it...

Dang, Corey, I was hoping that "39" of yours would go on at least past next July...

;)

Benny1 - 40

Congrats on the Cert. You've joined one of the most fun peer groups there is...

Sounds like a great Goat. I'll add 100 burpees for time also.

I need to practice my handstands so i can knock out some inverted burpees. Those look insane.

Also getting some pull-up bars installed by my living area today so i can start doing WOD's outside in the Iraqi heat (still around 100 in the day, in October=/) rather than in the gym with all the bench pressers.

weighted pullups x 1:

65lbs
65lbs
70lbs
75lbs
80lbs
85lbs
85lbs, fail (got stuck halfway up)

85lbs 10/18/2009
80lbs 08/30/2009
55lbs 10/07/2008

Comment #25 - I'm in the same boat mate, good luck!

Had a blast at Crossfit L1 cert in Yosemite. Everyone was very cool. Since I'm completely new to Crossfit, but went to get certified because I have a real interest in it, I have to say...I'm very glad I went. Not to mention, they smoked me on a modified "Fran." Just the challenge I needed to get me fired up about my workouts again.

My thoughts on the pullups for singles, no kip.

5*45 lbs, 3*56 lbs.
(last week 1*67 lbs)

101.5 lbs
body weight 185ish

Corey - way to go on the cert. And happy birthday.

Male
Max Weight 77 lbs
Body Weight 140.8 lbs
Age 19

I just completed my Level I cert up at Montclair Crossfit in NJ Guerrilla Fitness, WOW is all I can say to sum it all up. Not only were the instructors the superstars of a LOT of the crossfit videos they were excellent and passionate about what they taught. Coming from my self taught, home garage, background it was a huge eye opener. I learned so much in two days ( I wish it was at least 4 days ) I feel that now I can get so much more out of Crossfit.

To the instructors. I rushed out of there to get home and put my kids to bed in MD. Very simply put thanks.. great weekend..you all were excellent throughout the weekend. To all that attended it with me, thanks too for being helpful and not obnoxious or looking down on those who are not yet quite on your level. It is a cool feeling to be part of "the cult"

10,15,25,35,45,55,60fail

30/M/5'10', 149 pounds,

looking forward to break my PR of 90 pounds weighted Pull ups. We will see.... goal is 100 to 110 pounds.starting with 45 pounds in increments of 10 pounds. at least 2 minutes to add plates and my buddy will be doing it too. Good luck everyone!

7 x 45

5kg
10kg
15kg (pr)
20kg (pr)
22.5kg (F)
22.5kg(F)

made a big improvement from my previous pr of 10kg :D woo!

Any chance of another level 1 cert in ireland anywhere? Please? I missed the last one :(

Patrick McClurg, Northern Ireland

warm-up
150 meter row
15 wall ball
5 rounds

70,75,80,85,90,95,100

5 kg 5st
10 kg 2st
15kg 1 st
20 kg 1st
15kg 2st
10kg 2 st
5kg 3 st
0 kg 5 st

Weighted Pull Ups 1-1-1-1-1-1-1

F/45y/62"/134# JULIA
PU 4x
Flexed Hang 8 sec
PU kip 2x
Not jumping, but real pull ups! Yay!

M/40y/68"/160# GEORGE
20, 40, 70 PR, 70, 75, 80 F, 75, 75

1. 30kg
2. 35kg
3. 37.5kg
4. 37.5kg
5. 40kg
6. 40kg
7. 40kg

35lbs-25lbs-25lbs-25lbs-25lbs-25lbs-25lbs

Great weekend @ Guerrilla Fitness Montclair. All the coaches were AMAZING! I am looking forward to applying the knowledge of my Crossfit Level 1 Cert with my fellow Crossfitters (they are going to hate me!! technique, technique, technique... oh, intensity, intensity, intensity...).

Jon I'm working on my intensity. No more between the ears!! Thank you for your advice.

My body feels like a train wreck today! My WOD today? Monostructural Metabolic conditioning & Gymnastics for time. (5) Rounds of 30 DU + 20 Sit Ups and lots of flexibility training.

m/36y/68"/232#

1.45
2.80
3.120
4.120
5.120
6.120
7.145

5X25,1x45,60,75,80,90(f to nose),wide,deadhang
16X25 (did not feel strong today,morning@gym)

2009-08-30: 25X5,45X1,50X1,60X1,70X1,75X1,80X1
25X15, Deadhang,wide,no kipping

m/37/186/72"
kg 24, 32, 34.5, 37, 39, 40, 41
lbs 53, 70.5, 76, 81.5, 86, 88, 90

CFWU x1 (sans PU)
Burgener WU x1

80(PR),80,80,80,80,80,80

Previous PR 70#

wack - 225lbs bw + 75lbs

First time trying a max on this....so I guess this is a PR. :)
35/40/45/50/55/60/70

First time on this one
20/35/40/45/50/55fail/45

6th one could'nt get all the way up,,, !@$#??>!??!!!!!!!!!!

Bw: 172
80/95/95/95/95/95/95

I attended the Level 1 Cert at Guerrilla Fitness in Montclair this weekend. All I can say is "WOW!" The instructors were great, very well spoken and really knew their STUFF (the "good stuff"). I came away with so much more than I knew of Crossfit (and sore muscles and maybe even a few hairs that hurt). I will definitely be following up at some point in the future with another Level 1 Cert so I can work out the "kinks" (no pun intended).

Like someone else said, Jed and I were rushing out of there to get to Philly for an 8:07 game with LA (Go Phillies) so we may not have had the time to say thank you to everyone. This is by no means reflective of the way we feel about the entire weekend. Thanks to everyone who made this certification possible and we look forward to seeing many of you in the near future!

First time attempting max weighted pullups

M/28/5'10"/175
50/55/65/75/85/90/95

35
45
55
65
70-fail
70-PR
75-PR
49 burpee warm-up

-80,-80,-80,-80,-80,-80,-80

Just finished the Level 1 cert at University of Reno.
Big thanks to Todd, Miranda, Stephane, Lisa, Matt(Meat) Chan, and "Boz" we love him, Adrian!!
You guys were awesome. Incredibley motivating, eye opening, technical, and plenty of "treats".
Thanks for the dry dusty air in Reno, still feeling you this am.
Anyone thinking about doing one, and you haven't, what the hell are you waiting for!
Thanks again.

bw 164

45
55
65
70
80
80
80

45-55-65-70-75F-75-77.5F

Shoulders tight this morning from yesterdays 1-15 OHS ladder and all the burpees/double unders. I know... excuses, excuses... PR-80. Next time...

BW: 195
60-75-90-100-95-90-90

male 45 5'6"/148 lbs.

50 lbs
60 lbs
75 lbs
85 lbs
95 lbs
105 lbs
107.5 lbs (big time PR, and 7.5 lbs over my nemesis)

m/47/6'3/215
45
55
60 PR
65 PR
70 PR
75 PR
80 F

Increased 20lbs since the last time in late August. I guess all those PUs in the WODs are starting to pay-off

BW: 83

1: 20 kg
2: 25 kg
3: 26,25 kg
4: 27,5 kg Fail
5: 27,5 kg Fail
6: 27,5 kg Help
7: 27,5 kg Jump -> exentric

M/42/5'11"/180

30#
40#
50#
55#
60#
60#
60#

I have to piggy back off of Maria aka "Jonze"...if I didn't walk away with anything else, I definitely walked away with an appreciation for technique. ALL of the coaches were incredible in their knowledge, experience, delivery of information and instruction.

It was amazing to be amongst so many individuals with a shared passion and commitment to fitness. The unity and sense of family in the CF community is awesome!!

Thanks to all of the CF Certification coaches, Guerrilla Fitness Montclair instructors and newly appointed CrossFit Level I Instructors for one helluva of an experience.

Carpe Diem, "Let's get it, let's go!!"

Jamel D. Smith

testing a comments post

M/34/165
7x1 weighted pullups:
60
65
70
75
70
70
70

Just want to thank the crew at One World for hosting the Gymnastics cert this weekend. They were great hosts even though Freddy C was sick on Sunday. A special thanks to Coach Tucker, we all learned a lot and I know I really enjoyed myself this weekend. Hope to see you guys again soon.

M/28/182
7x1 weighted pullups
10
25
35
35
35
25
25

M/29/179
25lbs
35lbs
45lbs
55lbs
65lbs
70lbs
45lbs
Failed after 70lbs all the way down to 45lbs. Did wide grip for the first two sets, then went palms facing in for the rest with no kipping.

M/22/6'2/160

45#
70
80
90
100-f
100-f
95-f

Then tried 105# girlfriend, but only to top of my head haha. Maybe next time!

34/F/5'10"/160

Interesting. Today, I am the exact same body weight as last time – EXACTLY – so I am able to compare apples to apples when it comes to weight over the bar.

BW of 160 (w/ clothes = 162.5)

44
55
65
75
80 PR
85 PR

162.5 + 85 = 247.5 (+6.5 pounds)

*notes:
- only did 6 rounds because elbows were on fire
- last three rounds were mixed grip
- final pull-up was high enough (says my spotter), but not as close to the bar as I should be

#32

They teach that in mandatory school in Sweden aswell and thats free. But I dont doubt that its well worth those 25 bucks for the CF Journal, considering of getting it myself.

First time actually attempting these.
30
30
35
35
40
40
45

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

7 strict and 7 kipping pull ups

My Chinup bar is one of those doorframe ones from CT so I didn't wanna risk adding weight on top of my 210# and doing chinups.

Did Death by Pullups
- Strict Pullups no kip up until the 8 minute mark
- on the 9th minute did 4 strict then 5 jumping
- went up to 16 rounds with jumping
- on the 17th did 16 by 16:59

This will be my entryway into the world of Crossfit. Been working out for nearly 13 years now (I'm 24). Looking forward to trying something different from standard bodybuilding routine. Will post results.

I used a 20lb vest and added a duffle bag with sand bags in it. It was at least 65lbs x 1. I know some of the bags weighed more then 10lbs each so it could of very well been 75 or 80 pounds.

M/190.

27.5
37.5
42.5 (PR)
47.5 F
47.5 F
47.5 F (soo close!)

42.5 + 77.5(BW) = 120kg

M/40/175/6'

45
55
70
80
90
100-F 3 inches from making it
100-F

50, 60, 70, 70, 75, 85, 85

m/22/159/5'9"

First time... strict pullup

25
35
45
50
55
60
45 x 3

70
80
80
80
90
90
90
Body weight 185

Bodyweight today 126

Max Pull-Up - 55#

BUT only because that was the heaviest DB we have.. Couldn't use the one belt because the big boys had their hands on it. .

I'm not a fan of the weight swinging around from a chain anyway . It feels way heavier that way.

m/27/200

30,40,50,60,70,80,90(F)

DB Bench (x3): 80,85,90,95,100,105,110

70
70
70
75
80
80
pr was 70

body weight 210

25

45

45 (f)

25

25

25

25

Bodyweight: 165

as RX'd

70-90-100-100-100-105(f)-100

25
70
90
100
90
90
90 for 1, 45 for 5, body weight for 10

34/m/175

90-100-110-110-90-100-90

85, 110, 125, 135, 145, 150PR

Haven't done this WOD for a year. I've used dumb-bells between the ankles and waist-belts with plates, but plates in a pack is definitely the best method for me.

Thanks Coach and Lauren.

90
100
110
125
135
135
125

50 for time, 45lb weighted pullups
13:18

M/35/174

50-60-70-70-70-60-60

...So high intensity training is good for the muscles, but high intensity food (in terms of glycemic value) is bad for the pancreas?

THIS SHOULD BE FUN!

7.5
10
12.5 (f) only half way up
10 reaching with chin to clear bar
8.5 again reaching
7.5 closer, but still not full rom
7.5 switched to parallel grip made it all the way up

M/44/6'0"/180
10/25/35/50/60/70/80

#86 Laura

85 pounds is outstanding. Nice job.

Anyone have any thoughts on eating after a WOD? I have been reading about sweet potatoes mixed with apple sauce and then a protein shake. How about a protein smoothie that is mostly made with frozen fruit.. Any comments??? I usually do a smoothie with water, a banana, strawberry's and blueberry's plus a scoop of whey powder mixed. Is this okay or should I be doing something else???

m.23.175

73
83
87F
87F
85.5 PR
86.5F
83

m/39/158
45 x 5
70 x 3
90 x 1
100 x 1
105 x 1
110 x 1
115 (f)

I used a 20lb vest and added a duffle bag with sand bags in it. It was at least 65lbs x 1. I know some of the bags weighed more then 10lbs each so it could of very well been 75 or 80 pounds.

M/190.

Allan,

I usually prefer to eat "real" food after working out, unless time dictates I must eat a shake. I recommend a balanced Zone type meal with a quality protein source like eggs, beef or chicken.

I love these WODs:

75
75
85
95
95
105

25
45 (fail)
35
40
40
40
40

m/39/5'7"/155

1x45
1x70
1x80
1x90
3/4 of rep x 100 (fail)
1x90
1x90

24 lbs
33
38
38
38
62 fail stuck half way, tried it twice
38

m/26/5'10"/ 187

I had to improvise, hence the odd weight amounts. Good thing the military provides body armor, makes this a little bit easier.

45,55,70,80,90,100,100,105

m/27/6'/168

25
30
35
40
45
50 pr
55 pr

reno cert was amazing. thanks again to all the trainers.

M/6'/168

45lbs
50lbs
55lbs
60lbs
65lbs
70lbs
75lbs (goal for the day)
80lbs
85lbs
90lbs (fail)
90lbs (Success! by switching to underhand)

I was psyched to do more than 1/2 bodyweight!!

How badass is the Yosemite pic!

M/21/220/6'5

0-5-10-15-20-30-40/35 (failed @ 40)

Gotta kill it to get that upper body stronger. Going to do a pull up workout tonight.

90# x 1 x 7 - I didn't want to reinjure shoulder.

PB 155#

getting old sucks...strength, recuperative ability :[

Thanks Coach!

CFWUx3

Not much motivation for this WOD today.

45, 55, 65, 70... bored so I moved on to:

For time: 25 deads, 50 pull ups, 25 deads
135#

TIME: 4:33

Ran 1 mile

70lbs... bw 200lbs. Nice little workout

BW 155

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

3 sets:
power upright rows 60lbs
one arm bench presses 45lbs

No one has really answered: kipping or strict?

CFWU
60
70
70f
70f
65
70
70f

Afterwards, just to see what it would feel like, we did max reps of pullups - 16. If felt so easy.

23/M/165.5

CFWUx3, only 5 pull-ups per round

5
10 (old PR)
15, kipping
15, no kipping
20, no kipping, may have not hit it
20, kipping, definitely hit it.
25 fail

Good times! New PR of 20lbs. Still getting trounced by most of you, though.

45-60-70-80-90-100-110(PR)

For all who attended the level 1 at University of Nevada "thank you!" I just dumped all the photos of the weekend to the blog so go find yourself.

If you are in town swing in for a WOD we would love to have you.

Jim

41/m/176cm/72kg

10-20-30-40-50PR-55(PR)-57.5f kg

Done on V-shaped bar in the Sportschule Oberhaching.

M/28/225/6'0"

30
40
45
55
65(f)
60
65

20, 30, 40, 40(couldn't find a heavier weight), 50(decided to try backpack, it worked), 50, 50(fail)

#132 _ Randy

Before discovering Crossfit; I used to do strict PU, only.

Now I kip; however, I hang weights from a belt to do weighted PU's and find that as the weight goes up, my kip loses "snap" and I lose momentum.

Good Luck in your continuing CF efforts

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

1. 90lbs
2. 90lbs
3. 90lbs
4. 90lbs
5. 95lbs
6. 100lbs
7. 100lbs

Exactly what I did last time.
Warm up
3 sets 10 reps of
squats , ring dips (strict)
Camille pushups(board on a golf ball)
situps 40lbs
(forgot back ext)

I wanted 105lbs on the pullups, but 100/ 95 was really really hard. I was lucky to get what I did.

48 / 176

45-70-80-90-100PR-100F-90

first time weighted pull-ups: all in kg:

7,5; 10; 12,5; 12,5; 15; 15; 17,5

Weighed 157.3 upon waking.

10
25
35
35
45 FAIL
35
35
25

First time doing weighted PU. I'll have to try underhand grip and a mini-kip next time.

3rds cfwu

First time doing max pull ups
45,50,60,75,80,90,90

25-wasnt really sure how much i could do with the belt.
45
55
65
65
65
65
m/28/175

45,55,65,70,75,80,90

M/33/6'2"/265

CFWU x 3

Weight assisted w/ reducing weights -
90
84
72
60
48
36 PR
24 FAIL

Thanks to all the great coaches at the Reno Level 1 Certification. I appreciate how the information was presented; straight forward and with great insight on coaching technique. I will relay the message with enthusiasm to those at Crossfit Spokane! Stephane- Surf Home Safely!

10 (x3)-25(x2)-35-45-50-55-60-70(f)-45(x3)

M/28/6'0"/185

1 @ 125# (PR)

60-Palms out (PO)
70-PO
80-PO
90-PO (PR)
110- Palms in (PI)
120-PI
130-PI (PR)

"Grace" as rx'd : 4:15

Body Weight: 185lbs
65-55-45-45-45-45-45
Pull-ups on rings

49/m/190

75/105/105/80x2/80x2/80/80

90#

#132, Randy:

I think kipping is a way to mod the pull ups if you can't do a strict one, so if you CAN do strict pull ups do those, if not, then do kipping...that's just my understanding...

The level 1 cert team in Reno, NV were an amazing bunch of presenters and motivators. I can't say enough good things about the coaches...they make me want to be the best coach i can be. I've had that push from my best friend and coach Allison NYC. I probably wouldn't be here if it weren't for her and the faith she has instilled in me. Thank you..
The group of athletes were awesome to meet and workout with. I even made a few friends. Look me up if you are ever in VB. Thanks again coaches. What a wonderful way to start the week.

bwt 171

35-45-70-80-90-95-97.5

As rx'd 90-100-105(f)-90-105-115(PR+15). One set of 11 reps at 25 lbs. after.

Buy-in: a couple reps of unweighted pullups, then 3 reps at 45 lbs.

Cash out: C&J 5x3 at 95 lbs.; walking on a treadmill with my feet on a swiss ball and my hands walking on the belt. Pretty damn funny. Some friends of mine were doing it so of course I had to.

#157, Kiedis:

I see your point but if you watch some of the WOD demo videos they are doing kipping pullups for the whole WOD to try to get a fast time. There are also CF Journal articles that state the kipping pull-up is more functional than a strict one. IMHO, I say kip to get that little extra weight, it won't hurt anything.

Body Weight: 195-200ish

1 mile run, CFWUx2 (light lat pulldowns subbed for pullups)

25, 30, 35, 45 fail, 45 PR, 50 fail, 40

I'd be lying if I didn't say my inner thighs are somewhat bruised and scratched from holding the 45 and 50# dumbells. I think next time I'll use a backpack.

10, 15, 15, 17.5, 20, 20, 20 (F)

Bodyweight 165#
all with Dumbbells between knees
50x3
60x3
70x1
80x1
90x1
100x1
100x1

22/M/6'/165

M/40/250#/74"

Gym didn't have any way for me to add weight to my pull-ups. I'm heavy enough I probably shouldn't do that anyway.

So, here's what I did:
10 pull-ups with 105# assist
10 pull-ups with 75# assist
8 pull-ups with 45# assist
6 pull-ups
6 pull-ups

1-2 strict reps every 30 seconds for 10 minutes using a 20kg Kettlebell, my weight 215 + 20kg exceeds my ST-PT Pull up/Dip Tower max allowable weight, Didn't go heaver, might go to Stout Gym next time

70
75 chin to bar
75 chin over bar
81 (f)
75 (f) stalled 6 inches short
75 (f) " " " "
70

Last time, about a month and a half ago, I did this for the first time with 12.5lbs as my 1RM and barely squeezed it out.

This time, I PR'd by 7.5lbs and am so thrilled to see such quick progress in my pull-up strength, when I haven't been working on them in particular, having subbed dips for pull-ups to save my hands that I destroyed this summer doing lots of pull-up heavy WODs.

5
7.5
10
12.5
15 PR
17.5 PR
20 PR, my 1RM

CFWU X 3

25x1
50x1
75x1
80 fail
70x1
70x1
70x1

BW: 155#

1) 210#
2) 215#
3) 215#
4) 225#
5) 230#
6) 235#
7) 235#

1. 0
2. 5
3. 10
4. 15
5. 20
6. 25
7. 30

first time using new stud pullup bar; all good so far.

m/37/188

45 lbs
70 lbs
80 lbs
90 lbs
100 lbs (PR)
100 lbs
100 lbs

is there a certain way the pullups should be done; palms facing you or facing away?

First time ever attempting this workout. It's fun when you are doing a workout and get people staring at you but even better when you work at Naval Station Great Lakes the little newbie sailors come up to you and ask "Where did you learn that?" Anyway

115# x7 Rounds

115# x7 Rounds

115# x7 Rounds

Body Weight 190#

x10 - 65# squats
x10 - declined pushups
x10 - knees to elbows

5 rounds

9:24

F/ 35/ 142
142 lbs
10-20-25-35-45(nil)-40-42.5 (nil)
2 failed attemps: at 45lbs and 42.5lbs.

40 it is!

on rings

20kg-30kg-35kg-40kg(fail)-40kg(fail)-38kg(fail)-38kg(fail)

80/90/95f/95f/92.5f/90/85/85

On the 95 and 92.5 attempt was only able to get my nose to the bar. Plates hanging from rope around waist.

65/70/75/80/85/90/95(f) (lbs)

90# New PR!! Up from 80# last time.

M/31/190/5'10"
45-55-65-75-85

m/170

95# PR(+5#)

M/63/200 lbs (too much food on the road trip this weekend!)-Weighted pull-ups 1-1-1-1-1-1-1 reps

20-35-45 (plate)-45-45(about nose level)-45(chin over)-45.

BW 185

45,70,95,120,130,135,140,145F i got to my nose but could not get the last few inches.

C: RWUX3, HSPU focus. First try at max reps 95# OHS, I got 9. Sad face.

55,60,65,70,75,80,85

M/23/6'1"/195

Male/31/174lbs./

60,65,70,80,90,95F,95F

Twitter me @ElSenorSanchez

3X CFWU (no pullups)

WOD as Rxed:

10X (body weight)

35
40
45
50
55
70 (f) eyes to bar
70 (f) nose to bar
Next time I will get the chin over the bar...

Male/31/174lbs.
60,65,70,80,90,95f,95f

Twitter me @ElSenorSanchez

As rx'd:
75
80
85
90
95
85
85

m/29/5'8"/155

100
110
120
125
130
135
137.5 (epic fail)

Crossfit for 3 months now.

M/19/6'3"/172

40
50pr
60pr
70pr
75F
70
70

Pretty excited about Crossfit, im using it to train the climbing team here and we all love it. thank you very much Crossfit.
-Alex

Ryan/5'11''/155/26

25
35
45
55
65
70f
70f
70

Josh/5'10''/160/25
25
35
45
55
65
75
80

158# +100 , missed at 110

25-35-45-55-65-75-85

small kip for 85

21/m/157/5'8

Any math teachers out there live near Saratoga Springs,NY?

m/38/245/73"

Still cant do pull-ups, bad forearm
did "grace"
95lbs clean and jerk 30 reps
3:19:45

m/23/189/68"

45/70/80/90/100/100/100

i wanna put 3 plates on next time!

Weighted PUs
60lb (20lb vest + 40lb held with feet)
65lb (20lb vest + 45lb held with feet)
70lb (20lb vest + 50lb held with feet)
75lb (20lb vest + 55lb held with feet)
80lb (20lb vest + 60lb held with feet)
85lb (20lb vest + 65lb held with feet)
90lb (20lb vest + 70lb held with feet)

No failures, but not sure if 95lb would have gone up.

45
70
80
90 (PR)
95 (PR)
90
70x2

65 lbs

12.5 pound improvement from last time

20/m/170/6'0

45-55-60-65-70-75-80

5km in 22:45. missed out on that WOD like a week or two ago

Previous PR was 70#
Warm-up:
1/2 mile run on 2% incline: 4:41
20 push-ups
40 sit-ups
15 dips
20 squats
2x5 pull-ups

Today - all strict, no kip w/ full ROM:
50#
65#
75# (PR)
80#
90#
100# (f) - missed by 3-4 inches
100# - went neutral grip.

I hung on for a good 5 seconds trying to muscle the failed rep out - but you know once you stop moving half-way up, you have no chance. Hanging on to dumbbells with your feet is easier than expected - I only had up to 80# though, so I had to combine with 2x10# ankle weights.

Cooled down w/
5x20# weighted pull-ups
5 BW pull-ups
62 sit-ups
500m row @ 2:03

26/m/185#/68"

Level 1 cert in Reno NV: So much knowledge that was passed on in a fun interactive way, all wrapped together in an inspiring and motivating package. The presentations and lectures as well as the gym time were put together excellently. Loved the WOD's. Shar, thanks for rocking the second WOD with me we kicked some butt! The personalities and knowledge of the instructors were well matched and also got quite a few laughs. Thanks to everyone. I had a super time!

26/m/5'11"/210
70-80-85-90-95-100-105

45
50
55
60
65
70
75
next time need to start a little higher or do greater than 5lb intervals, could have maybe done a little more.

Did four sets at 60#, but that too easy, so I did 7 sets of two @ 60# because I didn't have any more weight.

30-35-40-45 kg

warm-up: 2k running

+ some pistol training (problem without using weight as compensator..)

I thought I was going to do better... 2 months into Crossfit and I've come a long way, but still have a long way to go. Still a pretty good day considering I could barely do a pull up 2 months ago.

CFWU x 3 (minus pull ups)

25-30-35(PR)-40(PR)-45(PR)-50(PR)-55(f)-55(PR)

Then did 30 strict pull ups (unweighted) and 30 push ups... just because

M 37 6' 162#

1 - 45#
2 - 50#
3 - 55#
4 - 60#
5 - 65#
6 - 70#
7 - 80# barely made it!

5# 41/f/5'8"/134
10#
15#
20#
20# - Not completely over bar
15#
15#

1st Time doing this workout!!!

1 - 55
2 - 60
3 - 70
4 - 75
5 - 75
6 - 75
7 - 75 (failed)

m/38/76/205

35#
50
60
70
75
80 pr
80f

25# (3)
30# (3)
35# (2)
40# (1)
45# (1)
45# (1)
50# (1)

16/M/5'9''/155#

10#-20#-30#-35#-40#-45#F-45#F

Any tips on pullups? My upper back has never been my strength.

Level 1 Cert @ Guerrilla Fitness this wknd. Great facility, great trainers, great time. Thanks so much for your time and effort.

If you think you know what you're doing, attend a Cert and you will soon find out you're only at the tip of the iceberg.

BW #185

90, 135f, 105, 115, 125, 130, 135f

40,45,50,52.5,55fail,45,45,45

M/41/180

CFWU x 3

As rx'd:
55
65
75
80
80
70
70

Finished with a quarter GI Jane.

More better faster

122lb hit chin on bar x2

117lb cleared the bar

bw 180

my first wod and post.

65,90,95,100,100,100,100f.

50f
35
35
40
45
45
45

Just a massive cheers going out to the coaches at the Brisbane Cert, was an awesome weekend, where I learnt heaps.

Thanks once again

Sean

20-25-30-35-40-45-45lbs

26/m/5'11"/185
25-45-55-65-75-80-85(PR)-90(ff)

Weighted pull-ups
90 – 125 – 130 - 135 PR - 140F - 140F - 0 (x25)

Hey-

WPUs 35/45/50/55/57.5/60

Dips 25/35/40/45/47.5/50

M/50/5'10"/200

-K

60, 70, 75,85(PR), 95,100,100
50# vest with plates tied to a webbing harness(sort of)Would have liked to kip however the fear of swinging plate trauma was significant.

40
45
50
55
60
65
70... matched PR.. neck felt really bad after this so stopped.. 75 may have been plausible

m/156/5'7

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 7,3
Weighted pull-ups: 20lbs x 5-5 25lbs x 3 30lbs x 2

Weighted pull-ups:
50lbs x 1
60bs x 1
70lbs x 1
80lbs x 1
90lbs x 1
100lbs x 1
105lbs x F
100lbs x 1
3 minutes rest per set.
Foam roll after
Compared to 090830: max 105lbs PR

M/23/160#

25#
30#
30#
30#
30#
35#
25#

65 lbs. max

kgs

45-45-45-45-45-45-45

Weighted pullups

20kgx1,30kgx1,40kgx1(pr),50kg(110lbs)x1(pr),50kgxf,45kgx1,50kgx1

Really happy with my result. If i could get a kip going I could defo do more.

Male, 17, BW:135
1.55
2.65
3.75
4.85
5.90
6.100
7.105, NEW PR

OH YEAH NEW PR!!!!

m/28/190

90
100
115
125
135X
90
115

First crossfit WOD and look forward to the next.

F/51/5'6"/130
25-30-35-40(f)-40(f)-40(f)-40(f)
She was so close on the 40, one attempt was only 1/2 inch away.

M/16/5'11"/168
50-65-75-80(f)-80-85(f)-85(f)-85
Tied PR.

M/50/5'11"/172
75-85-95-100(PR)-100-90-75
100 is not only a new PR for me, but it has been my goal for a long time. This was something I have wanted to achieve long before starting crossfit, almost two years ago. Thanks to coach and the crossfit methods for helping me finally achieve it, at age 50.

This workout is also one of my favorite WOD's. Fun day.

m/28/165lb/5'8"

- Strict Form -
Round 1: 165bw + 90lb
Round 2: 165bw + 90lb
Round 3: 165bw + 90lb
Round 4: 165bw + 80lb
Round 5: 165bw + 80lb

This was my first time recording my performance for a baseline so I'm looking forward to this WOD again so I can get a progress measure.

Scott

BW 175#

1. 45
2. 90
3. 90
4. 100
5. 100
6. 110
7. 110

45
55
65
70
75
80
90(F)
90

m/42/165/6'

70lb, 95(f), 90(f), 80, 80(f), 70, 70

max last time = 90--need more PU!

m/19/150lbs

Progression:
10lbs x 5
25lbs x 3
35lbs x 1
40lbs x 1
45lbs x 1
50lbs x 1
55lbs x 3

38M/5'10"/168#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; weighted pull-ups 2x1 - 45-90#.

As Rx: 100-100-100-100-100-100-100#

C/D: weighted chin-ups 100#, 1x1, 45# 1x5; HSPU on 7-inch parallettes (head to floor) 3x3.

60, 70, 95, 105(f), 95, 105(f), 95

did today's WOD a few hours after a 5km on a track as recorded earlier.

started off today with 25 after (BW: 160) warmup.

75-85-90-90-90-90-90

tried 100, then 95 after the 1st 90, but couldn't get chin above the bar.

60, 70, 95, 105(f), 95, 105(f), 95

30-40-50-60-60-60-50

Ended with 5 chest to bar pullups wearing 20# vest.

65
80
90
95 (PR)
100F (I think--it was a split bar so I couldn't tell for sure)
100F (badly)
45x6

BW of 185lbs.

m/41/158

18, 26, 44, 62, 70, 72.5, 75

10
20
30
40
50
55
60 f
57.5 f

Thanks Crossfit for coming to Yosemite! That was a life changing event for myself and will undoubtedly have a lasting impact here at the Park for all of our staff. So will the "modified Fran" and Tabata squats....

Best of luck in 2010!

Caught up with Run/Hip-Back Ext WOD

As Rx'd 17:53 (PR by 2:28)

m/23/158lb/5'7"

35/45/53/63/75/80f/80

old pr was 50 a couple of months ago....so i was stoked to get to 80

3 mile run
22:57
then
30 Pullups and 50 weighted sit-ups

M/19/160/70

70
80
85F
80F
70
75
75F

BW 185(I think)
1-50 lbs
2-55
3-65
4-75
5-85
6-85 failed(tried an overhand grip)
7-90 lbs. PR by 15 pounds.

m/23/5'9"/162

90
105
115
125
125
135
140 (f)

Down by 5lb from pr

I attended a level 1 cert at Guerilla fitness in dirty Jersey this weekend. The coaches were super knowledgeable. They tightened up my form in every one of the crossfit movements. The best part was watching them coach people. I took more notes on that then I did during the lectures.

This was my first cert and it was money well spent. You guys are truly professionals. Speal, you are my hero. Thanks.

I would love to post a weight for today but I feel like a blugeoned seal. It didn't seem like we did a lot of working out but looking back, I must have done about 2000 squats.

39/m/5'11/165

7x1 30#

M/26/140/5'11"

60
70
80
90
100
105(F)
102.5(F)

body weight 200 lbs

45/55/70/80/90/100/110(pr)

..................................

body weight 205 lbs

70/80/90/70/70/70/70

42/m/160
hurt arm in lifting accident so I did inward grip
100 for all lifts.

40kg-45kg-50kg-47.5kg-45kg-45kg-45kg

F/16/5'7"/135

5-8-10-10-15-20-20
Had trouble with the 20 but got it
Previous PR was 2.5

M/47/66"/135

CFWU

No sling belt or vest.

Mod to 3-3-3-3-3-3-3.

All with 45lb DB, on rings.

got up to 60 lbs.
(65 still pr)

M/33/178

70 - 75 - 80 - 85 - 90 - 90 - 100

29/m/186

Worked up to a PR @ 123 using a vest/KB/chain combination. Finised with:

Max strict reps @ 50: 8
Max strict reps: 17

48/6'183
30,35,45,50 (f), 47.5, 45 (f), 45
Man i am soooo impressed with some of the weights that i see posted. How will i ever get up there? should i be working on weighted PU's during my warm ups instead of reg/kip pu's?

45
55
65
75
85
95(PR)
100(PR)

20/m/180

Started CF for first time today. The warm-up alone killed me.

Rx'd
20 - 25 - 25 - 25 - 25 - 25 - 25

Didn't make PR @ 35. Getting back into the routine.
I want to be able to do a muscle-up by Christmas.

Dead-hang:
20
25
25
30
35
45 (PR)
45 (PR)
50 (Fail)

Last time we did this at the end of August, I could barely do 20 lbs. Easily blew past that this time. I think with a little effort, I can manage 50 in the next week or two.

I also attended the Level 1 Cert in Montclair at Guerrilla Fitness this weekend and all I can say is WOW! I agree with all of the previous posts. The entire experience was awesome and the trainers, my goodness, no words can express! They were definitely ROCK STARS as Chuck called them early Saturday morning. I took away so much information and have so far to go.

Thank you to all who made this possible, Crossfit HQ, the trainers, Guerrilla Training and anyone else I may have left out. I'm so glad I attended.

On another note, I apologize to everyone for having run out so quickly on Sunday night. Jed and I had a Phillies game time of 8:07 and we had to pretty much hit the road. If we didn't get to speak to you before we made our hasty exit, please accept our thanks and appreciation a little belatedly!

Never thought I'd be joining any sort of "cult," but this is one I'm definitely proud to say I'm a part of!

Dead-hang:
35
45
55
60
65
70 (PR)
70 (fail)

Double unders, pistol squats, pull-ups, ring dips, GHD back ext and situps as warmup

Then WOD:
70
105
123
125.5 (PR)
128 (PR)

I think I could have gotten 130 but had to leave due to lack of time. Thanks for cheering me on Toni.

M/48/6'3"/195

40
50
60
65
70 (PR)
75(F)
75(F)

29/184/6'2"
1st day zoning
42.5
47.5
55
57.5 f
55
57.5
55f

f/27/123/5'3''

7x1 0#

It doesn't look like much, but normally I am assisted.

mas, 52yo, BW 1RM weighted PU. YES!

Arsenault #170, did you add 235# to your 155#BW or is that 155 + 80 = 235? Either way it's fine work, but if you lifted 235# of weights attached to your 155# body...wow!

WOD Weighted pull-ups 1-1-1-1-1-1-1

bodyweight - 75kg

22kg-24kg-27kg-29kg-31kg-34kg(p.b)-35kg(p.b)

Done as soon as i got home fae the Green Day gig in Glasgow the night,so quite surprised to get 2 p.b's.
changed to supine grip,after the 24kg,never used that way before,still felt weird,but weight went up easier ? Prefer wide ,prone grip,but cannae complain if the weight goes up !

80-80(F)-60-60-60-60-60
I think after day 78 of my 100 day ring dips challenge my pectoralis major are destroyed.

M/24/175

90
90
100
115
115
125
135

m/24/165

0
20
25
25f
20
20f
20f

20-30-40-50-60-70-75-85

Thanks a lot Bingo! I was wondering the same thing about Arsenault. What a bunch of amazing performances today--so many people lifting so much weight in such a bizarre way.

Great job on the 400/BE WOD.

m/155/5-8/36

18-26-26-30-32-42-42

Should have started heavier

Did dead hangs
26.5lbs 35lbs 44lbs 53 lbs(f) 53lbs(tie pr)
had a slight Kip at the top for that one
44lbs 44lbs. See world? Girls can do pullups,
weighted pullups at that!!
F/28/129

m/23/158

3x3x3x3x3x3x3

60-80-90-95-100-105-110

first time doing max pullups.

male/165lbs/46yrs/5'8"/ATL

did 50 lb pullup with 5 minute warmup.

rest 2 min. between all rep.

70 lb.
80 lb.
90 lb. - fail
85 lb
85 lb
85 lb - fail
80 lb
75 lb
75 lb

2 min rest

10 reps at 20 lbs. (kipping)
4 sets of 10 reps with bodyweight (kipping)

D
@ home
dumbbells hanging on hose strap
65
75
85
95
105PR
115F
110F
+ 20 KPU's

m/164lbs/26yrs/5'8''

25 lbs
27.5
30
32.5
37.5
45
50

all were personal records, never done this before. 1st week of cf.

Attended the Level 1 cert in Montclair this weekend. First of all, thanks to the folks at Guerilla Fitness for hosting an amazing event. I'd always heard about people going to Level 1 certs multiple times and now I understand why. The trainers were amazing and provided a wealth of information. Special thanks to Chuck for leading the weekend and keeping us all on track, "easy day." We learned that Speal is equal to the honey badger, which couldn't be more true. To all the trainers I didn't get a chance to thank before leaving you guys were tremendous. Thanks to everyone, can't wait to do it again.

70
80
90
90
90
80
85

Regular dead-hang pull-ups:

5
5 (2 negative)
5 (3 negative)

About a minute of rest in between each set.

CFWU x3
45 - 55 - 65 - 75 - 90 - 100 - 125 (pr)
Did palms facing in--maybe should have done palms out. Thoughts?

85 100 100f 85 100 110 115. First time doing these with pronated grip, pr is 125 or 130.

m/35/153

Weighted pull ups 7x1
50
60
70
80
85
90
90

55
60
65
70
75(f)
70(f)
70

31/m/196

25
35
35
40
45
50
55 (big kip)

I weigh 150#:

70#
75
80
85
90
95 (f)
95 (f)

Wasn't there mentally on those last two. That 100 lbs is hard to get!

Did this one after 2 hours of volleyball.

BW: ~225-230 so I do assisted pullups:

130
136
142
148
154
160
166

Today my first crossfit. I'm fed up with conventional bodybuilding- like in the gym for 2 hours and 4/5 of your time is resting. I'm fairly strong, need better conditioning. Today's work: heaviest dumbbell is 35 lb so I did it 7 times max reps: 7-6-4-4-4-3-3
Looking forward to tomorrow!

I did 100 Burpee pullups.
Still getting back at things after the flu.

Took me 15 mins as opposed to 13 last time.

55-61-79-88-97-107-112

Pilates routine to warm up.

Weighted pullups:

1. Wool winter coat.
2-7. Wool winter coat plus backpack containing Bible and Qu'ran.

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

210+
20#-45#-50#(F)-45#-45(F)-45(F)-45(F)

M/27/210

I attended the level 1 cert at crossfit Brisbane on the weekend, and would have to say that it was hands down the most informative/enjoyable health and fitness seminar i have ever sat through !! To Matt, Steve, Pat, Zane, Danny, Jason and Nadia awesome job on getting the information across in an effective and easy to understand format. I will be highly recommending this cert and any other crossfit run cert to everyone i come into contact with. Oh yeah, by the way i can hardly walk due to the tabata squats and fran !! LOVE IT !!!

20
25(miss)
25
27.5
30(miss)
27.5(miss)
25(miss) chin to bar but not over

+10.5 lb PR

body weight 177

m/19/6'1"/172

70 80 85 85 85F 82.5 80

Struggling to get my chin all the way to the bar.

m/38/195/6

30-35-40-45-50(PR)-55-60(nose-up)

45x3
70x2

90x1
95x1
100xfail
100xfail
97.5xfail
95xfail

PR is 101, weighed in at 216 today.

did about 20 false grip ring pullups with full extension and turnout at the bottom. sets of 5's and 4's to finish.

45, 65, 75, 80, 85, 85, 90(f)

Compare to:
090830 - 55, 65, 75, 80, 85(f), 85(f), 85(f)
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

As prescribed:

115-115-115-115-115-115-115

M/34/70/205

20/30/35/40/45/50/55/60/65F

m.37.195.6'

53
53
78
81
53
53
53

felt weak. Still not entirely over my sinus infection.

mas, you rock - that's amazing!

I wimped out with; 37-42-48-55-55-55-55

60# dumbbells were the heaviest weight at the gym.

Did 3-3-3-3-3 with 60, superset with sit ups and squats.

My absolute first WOD. Did the Crossfit Warmup and then got into it. I do pullups pretty regularly, but didn't know what to expect with the weighted. All are done underhand, with a dumbbell hanging from my feet.

20
35
45
50 (OH Grip)
60
65
70 - FAIL
65

115lbs

Humberto M/41/5'7"/150

32,42,46,52f,48,50,52

Karla
Still trying to lift her own weight

70# max

CFSB
wu: 3 rnds barbell complex 45, 65, 95
1/2 mile run

Shoulder Press 3 X 5
115, 120, 120 (f on 4th)

1 X 10-15 reps
95 lbs., 11 reps (f on 12th)

Metcon: 50-35-20
pushups, 24" box jumps, pullups
23:23

Did 10 sets - 95lbs. on all sets

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

Scott m/49/6'/208

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

bw 220
front grip

55-60-70-80-80-55-55

the 80s were acceptable but not perfect

55, 60, 65, 70, 75, 80, 85 (PR)

m/29/5'10/185
125,125,125,125,125,125,125

BW @ 200lbs.
25-35-45-50-60-70-75(F)

M/44/185/5'9"
20x5-55x3-90-100-90-90-55x3-55x3

25
35
45
55
60 (questionable)
65f
55
45

23/m/168lbs/70"

55
65
70
75
80
90
90 new pr

5'9 177 lbs.

Pullups
10xBW
1x35
1x40
1x45
1x50
1x55
2x55
1x65
1x70
2x45

Shoulder Press
3x115
3x110
3x110
3x110
3x110
3x110
1x135
1x135

I have decided to work in shoulder presses, deadlifts and squats whenever I feel fresh enough. I have many many areas where I can improve in, but my dead lift, squat and press are pathetic, and are by far the factors which limit me most, at the current moment.

SUB pd (t)
110,120,130,140,150,160,170

980 total
previous 910

I attended UNR CrossFit Certification this past weekend. I am in complete awe of the trainers knowledge, lectures, kindness and positive attitudes they portrayed to each participating. I always read the updates on the Crossfit Journals web page and learn something new every time I read them but, being apart of this certification and the knowledge I now have, will never compare. Thank you Crossfit Trainers, I am beyond appreciation!

BW 211.6 lbs

70
80
90
95
100
105 (f)
105 (f)
105... got it! PR!

Happy birthday Apu! 88 and kickin' it!

Go Navy!

BW 211.6 lbs

70
80
90
100
105 (f)
105 (f)
105... got it for a PR

Happy 88th birthday Apu!

Go Navy!

as Rx'd

45
55
70
80
90 (fail)
85 (fail, but close)
82.5 (fail)

20/m/5'11"/163

M/40/5'6"/194

40 45 50 55 60 65 70
70 felt pretty good - go for 80 next time.

30/M/5'10', 149 pounds,

ok,
45 pounds x 1 completed
55 pounds x 1 completed
65 pounds x 1 completed
75 pounds x 1 completed
85 pounds x 1 completed
95 pounds x 1 failed by my jaw not going over the bar missed to go aboved the pull up bar by about an Inch! 90 pounds was my PR.
90 pounds (PR) x 1 completed

M/35/6'/244

10/25/20/25/35/45(fail)/35

50/55/63/68/75.5/80.5/83

Dumbbells in my son's backpack...

strict pullups 35-40-45-50
kipping (2 reps each) 55-60-65-70-75-80(backpack failed, I think I had more in me!)

so 75# is the PR for now

90/100/115/125/135/145PR/150 chin didn't go over bar

Strict Pullup.
60kg.
65kg failed.

23/m/205

100
100
100
100
100
100
105

m/59/25/227
pull-ups
1-1-1-1-1-1-1
50
60
70
80
90
100
110
120f

Had a great time at the Yosemite Crossfit level 1 cert last week...despite the rain...it showed how we as crossfitters can adapt to all conditions and change up the workout when needed...loved the push up "Fran" learned alot from great instructors...Miranda, Dave, Mike, and Lisa you are awesome hope to see you guys if I volunteer at a level 2 cert =)

My weight 189

35
45
55
60
65
70
75

Should've started out higher then I did...I'll know next time

45
55
60
60
70
70
70
dead hang, with dumbbell hanging from feet

F/29/5'5"/135lbs

7.5
14
14
21.5
21.5 (fail)
21.5
26.5 (fail)

M/32/5'11"/170lbs
2 hours BJJ & then:
14
21.5
28
31,5
40
45
50

45 min. cardio
wod as rx'd

Bodyweight - 175
all pullups done w/ strict form and breaks between sets were 10-20 seconds only (enough time to put the DB back and grab a heavier one)

1 - 30 (easy)
2 - 45 (easy)
3 - 65
4 - 75
5 - 85
6 - 90
7 - 95 (this was hard, but still got a complete pullup w/ it)

45 min. cardio
wod as rx'd

Bodyweight - 175
all pullups done w/ strict form and breaks between sets were 10-20 seconds only (enough time to put the DB back and grab a heavier one)

1 - 30 (easy)
2 - 45 (easy)
3 - 65
4 - 75
5 - 85
6 - 90
7 - 95 (this was hard, but still got a complete pullup w/ it)

Last time: 80 with dumbbell
45
70
70
80
80
90
90
With weight belt, PM garage

Waited VERY late to do WOD (I had an American Legion Riders meeting and then I was making my PVC rings). I did the WOD on my Pull Up bar here outside in 38*F temps....LOL... I don't have any real weights here at the house, so I have a 30# chain and a 20# Kettle Bell that I threw in my 'ole trusty boot camp 'Ditty bag' and wrapped a lashing strap through the handles and around my waist. Only took 5 PU's to Failure with about a 20 second break between each one, since I want to get a little sleep for tomorrows WOD.

first 3 at 80 lbs, last 4 at 70 lbs. body weight is 210.

m/30/6'/170

30, 40, 50, 60, 70(x2 1stfail), 80(x2 2ndfail), 60(x3). ring pullups with backpack on.

weighted pull-ups:
1-1-1-1-1-1-1
BW - 215lbs

using dip belt:
10-15-20-25-30-35-40(in kg)

Warmup: double-unders, ring dips and PNF hamstring stretches.

70-75-80-85-90-92.5-95(PR).

PR by 15 lbs.

MEBB: Press 3-3-3-1-1-1. 115-115-135(PR for 3RM)-145-155(5 below 1RM PR)-135.

as Rx'd

bwt - 77kg

20kg
30
35
40
45
50
55kg

Used backpack, can't lift as much with it.

Me 15Kg, 17.5Kg, 20Kg, 22.5Kg, 23.75Kg(fail), 22.5Kg(fail), 22.5Kg

James 7X dead hang pullups (unassisted!)

Body weight me 87Kg
James 95Kg

as Rx'd

bwt - 80kg

20kg
30
35
40
45
50 fail
50 fail
Need to rest longer in between sets

53
63
68
73
78
78
85

Done 10-20-09
Palms out, good warm up

40,
50 (easy),
60 (harder),
70 perfect,
75 to chest,
70,
70 almost to chin.

Last done 7/19/08
as rx'd, palms facing in.
44
52
61
66
61
61
61
plus some extras at 61

M/39/162/5'11

as rx'd

90lbs/100/105/115 (fail)/115(fail)/100/100

bw 180

30,35,40,45,50,55,60

also did 40 reps of incline BP at 135lbs

m/24/175

50, 75, 100, 100, 100, 100, 100

Gunnar/m/38/185/73"
90-95-100 to bar x 3 -90-90

Ryan/m/30/185/75"
60-70-75 to bar-75 to bar-70-75-80f

7 reps standard pullups

27/m/73"

Bodyweight - 230ish

10/15/20/25/27.5/30/32.5F

45lbs 5 sets of 3 reps
Murphy

27.5
30
35
40
45
50
55f

M/47/170/5'10
40, 50, 60, 70F, 65, 60, 60
Ran 10, 400m wind sprints earlier

M/24/180lbs/6'

54
64
77
87
98
110
115 PR
120(f)

Well i took a month off...just didnt feel like doing anything..bad me...so first workout back.. sucks

bw
25
45
70
80
90
95f

big jump from last PR 6 weekes ago.

went from 70lb PR to 114lb PR today!

1-40lb
2-50lb
3-60lb
4-70lb
5-80lb
6-100lb
7-114lb

5'11"/40/185/Male

25#
35#
45#
55#
55#
65# F
65#

34/M/197

45
60
70
80
90
100
110

bw - 185

25-35-50-60-70-80(iffy)-75(equally iffy)

3-6-9-12-14-15(PR)-17(PR!)

M/36/185

120 (PR)--pullup
125 (PR)--dip

M/36/185

120 (PR)--pullup
125 (PR)--dip

70,80,90,90,90,90,90

nothing over 90 available

m/29/5'11/168

weights in pounds
70-90-100-110-115-120(pr)-125(pr)

I attended the MontClair Cert this weekend and the instructors were top notch! I really appreciate Chuck C moding the WODS for me as necessary due to my recent shoulder surgery. I gained a ton of knowledge even though I was able to fully participate in everything due to the shoulder surgery. If I could recommend one thing it would be please try to work more time into the station rotations (muscle ups, kipping, rowing, snatch). But overall fantastic job. All the trainers were indeed rockstars. Speal, EC, Jillian all super inspiring.

M 150lbs
35,45,55,65,75,85,95

I'll probably start higher next time

30/m/67kg

Weighted pull ups

Back pack filled with 16kg kettlebell and 5kg plate.

7 reps

dumbells in kg

14,16,18,20,22,24,26

M/69in/172lbs

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

Love this workout!

finished with 80 lb
increments 5 lb

29/M/174

Weighted Pullups

45/50/50/55/55/60/60

36
53
70
95
110f
110
115

Ryan

cfwu x 1

45 x 1
55 x 1
65 x 1
75 x 1
85 x 1
95 x 1
95 x 1

50
55
60
65
70
75
80

90, 95, 100, 105, 110, 112.5(f)
(chin even, not over bar on last one)

31/M/175

45,55,65,75,85,95(f),95(PB)

75
80
85
95
100
105
110 lbs

bw = 185 lbs

As Rx'd on rings w/weighted backpack:
75-100-100-100(f)-100(f)-75x2-75x2

35
45
45 fail
45
45
45
55 fail

bw = 218

BW: 185
25
45
60
70pr
80pr
90pr
100pr
110f

Wide Grip
35
45
55 PR
65 PR
70 fail
65 fail
45

would like to have had a belt for this. used weights or DBs pinched between my knees.

CFWU x 3
10,10,25,25,35,35,35

CFWUx3x15

maxed at 24kg, failed twice at 32 kg

my max on this has gone down - pulled 80 last year but have managed to skip this routine several times in a row now - better get back on it

45
70
90
90
90
90
90

m/32/160 6'1

used my sound system and blow up bed as weight:43.5 lbs

also did 50 burpees for time: 4:57

32.5kg pr

25/35/45/55/65/70f/70f
75 last

70
75
80

All below this line were soo close to chin over bar but just didnt make it
80
70
72.5
70

27m/220/6'4

28/m/80kg

46-50-40-44-46(f)-46(f)-46(f) (kg)

Sets 1-2: Under grip (PB)
Sets 3-5: Over grip (PB)
Sets 6: Left under
Sets 7: Right under

10 X 0 warmup
5 X 25 warmup

1 X 35
1 x 45
1 x 60 fail
1 x 50
1 x 50
1 x 35
1 x 35
1 x 25

20 min run

25/m/6'1"/170

45-55-70-80-85-90f-85

5 off my PR. I'm a little nicked up right now, but diet has to get better...

24/m/5'11''/150

Did 50-75-then got bored and did 50# for 8/6/5 reps.

Between those did some dips, pushups, and situps.

Attended the Level 1 cert in Reno and I have to say I am beyond impressed. The instructors showed a level of professionalism, knowledge, care and attention to detail I have never experienced at any seminar or certification of any kind. I walked away inspired by their words and driven to be my best. Huge thanks to Todd, Boz, Matt, Lisa, Stephane, and Miranda.

m/216/34/6"0

110/120/140/145(F)/135/135/90 (x4)

25
35
45
55
65(pr)
70(f)
60(f)
50
50

m/27/205

45x3
90x3
100x1
110x1
125x1
135x1
145(f)
90x3

So my colleague is staying at a different hotel, and that gym has a decent pullup bar and dumbbells, so I was able to sneak into his hotel's gym to complete this WOD today:

50
65
70
75
80 (fail)
80 (PR!)
85 (f)

Previous PR was ~75.

Overhand, slightly wider than shoulder width grip, chin to bar. Started at 90 hanging from the waist, then backpacked the remaining weight...90,95,100,105,100(f),100(f),105(f)...Was in a hurry because I had to macguyver a weight holder from various pieces of equipment before I started after looking for the weight and chain to no avail.

25-35-45-55-60-65-70(f)

M/59/6-2/210

bodyweight x 5
35 x 1
42.5 x 1
48.5 x 1
52.5 x 1 (PR)
48.5 x 1
42.5 x 1

Overhand, slightly wider than shoulder width grip, chin to bar. Started at 90 hanging from the waist, then backpacked the remaining weight...90,95,100,105,100(f),100(f),105(f)...Was in a hurry because I had to macguyver a weight holder from various pieces of equipment before I started after looking for the weight and chain to no avail.

Oops...meant "110(f),110(f)"

25/M/220

45/45/45/45/45/25/25

BODY WEIGHT: 167

53
73
83
93
100
110 (PR)
110

25-25-30-35-40-45-50f

Dumbbell between knees. Ouch.

Did Pull-Downs (still can't do a pull up :()
1-5:140lbs
6-7:110lbs

M/24/153 GregAwu

30,55,70,85(chin successful but not pull-up),75,75,75

Benchpress afterwards, up to 185x2

M/25/155#/5'7"

Apparently I forgot to post last time so I don't know my PR. I think it was around 95# - 105#. However, since I'm not sure I'll have to say that today is the PR. I actually did this work out on the 20th after that WOD for that day so I probably didn't do as well as I could have. Anyway

BW - 155#

1. 45#
2-7. 90# (PR)

35,53,58,58,58,58,58

8 sets of 1 @ 45lbs
than 1 set of 5 at 45 lbs

8 sets of 1 @ 45lbs
1 set of 3 at 45lbs

30/m/71"/184#/Camp Taji, Iraq

CFWU x3 (only 5 pu's per round)
55
75
95
100 PR
105 fail
95
100 fail

Best: 135 lbs x2 (and 90 x6 warm-up)kinda sloppy
35yo/ 6'2"/ 220lbs
Journey is a wuss!!!!

m/48/180

Pull Ups, Weighted, 1 rep, 45/90/110/115(F Nose to Bar)/115(F Chin to Bar)/100/90

Barely got my chin above the bar at 110 lbs. Missed at 115 lbs. Could not beat my PR of 120 lbs on 090830.

55-55-55-55-55-85-85

m/41/6'0"/192

35/45/55/65/70/70/75(f)

(dumb bells only, no belt this time)

BW 140#

BW + 28kg x1 PU
BW + 32kg x1 CU
BW + 32kg x1 CU
BW + 32kg x1 CU
BW + 32kg x1 CU
BW + 32kg x1 CU
BW + 32kg x1 CU
BW + 32kg xf CU

M/27/210

1x50, 1x65, 1x75(failed), 1x65, 1x65, 1x60, 1x60

(25)
(35)
40
45
50
50
50
45
45

34yom / 208lbs

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

65
75
75
75
80
80
70

Still need to find a belt to which to attach weights (had to use a weight belt with no chain...very difficult). Maybe I'll but a cheap backpack.

90
115
115
115
115
115
115

Prev PR 55 lbs
This time 35-45-55-65-73(f)-73!(PR)-80(f)

20
32.5
40
45
50
55
55(f)
50

Warmup - 3 Rounds - 20 Butterfly Pullups, 30 Situps

Weak WOD for me

10
25
30
35
45

32/M/5'8"/175
44
66
88
88
88
88
101 pr

as rx'd
45, 90, 100, 115 pr

Felt good, probably could have went more. Did it in ACUs and Boots so maybe a little bit extra weight but probably not much. Kettlebells with my foot through the loop.

25
30
35
40
40
40
45

Probably could have done more. Did it in ACUs with boots putting my foot through a kettlebell loop.

BW 180

25/30/35/40/40/40/45

15/25/35/45/65/70(f)/65

m/49/6'3"/165
First time weighted pu.
25-30-35-40-45-50-55(f)-50

Body Weight 175 lbs

30-35-35-40-40-40-45

topped out at 80lbs, well short of my pr of 100. I assume that is because I do so few dead hang pulls, and rarely weighted pulls. Something else to work on.

49/M/175

40
55
70
85
95
105
110 pr

m/31/254

50
60
70
85
100F
90
80

0x10
25x8
45x6
70x4
90x2
115x1
125x...almost

m\40\161

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

CFE - 30:20 X8 @ 12% @ 7.6 mph
Max HR = 183

extra rest day

m/26/5'9"/174
bodyweight
10
17
25
35
35
50(pr)

bw: 162 45#

bw
20
30
35
40
45
50f

BW: 205

1.) 90 lbs.
2.) 100 lbs.
3.) 105 lbs. (F)
4.) 90 lbs.
5.) 90 lbs.
6.) 90 lbs.
7.) 90 lbs.

lost my paper, only remember the last rep was 80#
bw 189

lost my paper, only remember last rep--80#
bw 189

25-35-45-55-70-80-90

Bodyweight 80 kgs
I got to 37 kgs (80 lbs +) before I thought my chin up bar might snap.
Then did 6 * 20kgs chin ups to finish off.

M/5'10"/162
91 lbs.

36m191
Left knee still tweaked from cleans last week. (Not good recovery between).

sub'd 3x5 +25#. Didn't make the last pull.

36F127
5x3 jumping pu.

first time weighted pull ups (could barely do dead hangs, so this was good for me)

BW 5 10 15 20 20 20(f)20

m/175/40/71

75-85-95-105-105-105-105-105-100-100
then did 2 sets of 3 at 75lbs,
then did 10 dead hang pull ups with no weight just to seal the deal.

Dumbell hanging clenched with my feet.
Not getting my chin over the bar at 105, and range of motion kept decreasing. Dropping down to 100 enabled me to get full range of motion on the last two sets.

Bodyweight around 180.

m/28/190/72

25,35,45,70,80,90,100

25-30-35-40-45-50-55

m/41/196/6'

55 wu
85 wu
110
120* uncertain whether high enough
120
145 f (previous PR)
145 f
125
145 f
125

Then cool down,
85 x 2
20 x 12

Bw: 196

M/35/190/6'2"

45-55-65-65-75-75-75

39M/6/190

110.115.120.125.130f.130f.130f

39m/6/190

110.115.120.125.130f.130f.130f

25, 35, 45, 50, 55, 65, 70, 80(f)

Rx >10min.

Have not done heavy pulls in a long time. Next time will start w/ more weight. I feel I can at least do 100+ next time.

25lb-25-35-35-35-35-35

Used dumbell. Need a belt.

bw 160

25, 45, 45, 50, 50, 55, 60

all pr's, never did weighted pullups before

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

F/26/5'7/135

20,25,30,35(F),35(F),35,37.5(PR)

warmup: 1/2 mile run + 25 pushups + 3 bw pullups

15,25(not full extension),35(f),30(jump),20(jump)

at this point was basically burnt out, tried a few with 10 and just bw, made some others not

40
50
55
60
65
70
75 (PR)

Definitely can do more weight next time...

m175lbs

40
40
65
65
65
80(f)
80(underhand)

Cross Fit Montclair cert. was out of this world! I learned a great deal and applied it to my personal training regimen as well as to my classes. My clients are already hooked! Thanks to the incredible trainers and to Guerrilla Fitness for turning my world upside-down!

m/31/6/205

50
60
70
80
90
100
110 (new PR)

pronated grip

60, 70, 75, 80, 82.5, 85, 87.5(f)

35
55
73
90 f
80.5 PR

120lb pulldowns, 7 sets of 10.

50
55
60
70
75
75 (f)
50

as Rx'd:
50
60
70
80
90
110 (f)
110 (f)
hard to generate strength
after doing Tabata the day
before!

CFWU -P/U

As RX'd.

35x2
53
70
90
106
106
106

35
40
45
50
55
60
65

45-70-70-70-70-45-45 m/28/183

60-65-70-75-80f-70-70

m/23/202

40-45-50-55-60-65-70 more next time

30,50,70,80f,80f,50,50,50,

way off of PR of 85.

As Rx'd

80
90
100
110(f)
110(f)
100
100

Proverbs 9:10

55, 65, 70, 75, 80, 80, 80

m/33/190/5'10''
3 rep with 30 lbs
6 X 1 rep with 35 lbs

10/23

25
50
65
75
85
90 tear
xx

Working on trying to scale in an attempt to gain strength. Went for 3 rep sets instead of singles.

50
60
60
70
70
70 couldn't get chin over on third rep (Fail)
70 got it

Did not do full dead hang, did a little kip on all the 70's.

Last PR was 80lbs for 1 rep max. Twill be interesting to see next 1 rep attempt.

Mark - OPT WODs

Theresa - body weight = too much/added weight too little. BW-5#-7.5#-10#(noC2B)-10#(C2B)-10#(C2B)-10#(noC2B)-10#(C2B w/under grip)

1000 m row @ 4:34

CFWUx3 (no PUs)
40-50-60-70-75-80-80
15 strict

22 m 175# 6'3"

CFWU X 3 (no PU)

*35-55-65-75(f)-70-75-80(f)(did a decline)-75

*15 pullups

CFWU x3
30
40
50
60 PR
65 PR
70 PR
75 PR
155# BS x5 in between

M/33/5'7"/185

45,70,90,90,90,95,100

40
50
60
65
70
75x2

Used dual pulley
28.75kg
28.75kg
28.75kg
31.25kg
31.25kg (f)
31.25kg
31.25kg

Added weight:

45-50-55-57.5kg-50-50-40 kg

(top set ~126.5 pounds, around 74% of bodyweight)

subbed this for 5km pack run (12kg).

24:22mins.

then 10 deadhang pullups with pack on with sweaty hands on a wet bar

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

90-90-90-90-90-90-90
-------------------------------------------
Compare to 090830

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

CrossFit Warmup followed by:

1 x 7 weighted pullup looking for max.

1. 40
2. 50
3. 60
4. 65
5. 70
6. 75
7. 80 PR?

only got in 3 reps

100
123 pr
128 failed

btw: 153

25, 50, 60, 65 - overhand grip
70, 75(F), 70 - underhand grip

PR is 75#

50 Burpees
WU - Weighted Pull Ups
55/1; 60/1; 65/1; 70/1; 75/1; 80/1; 85/1
M/48/193#/72"

m/35/5'9/173
CFWU-2. Reg 1st set. 4 HSPU 2nd. Shortcut since I slept in. Superman. Burgener. 50 Burpees!
65,70,75,85,90,95,100-PR - Chin could've got over bar a little more, but counted it.
8/30: 65,70,75,85,90,95F,90,95
10/6/08: 60,65,70,75,80,85,90
See 8/30/09 for further history.

did 100 pull ups for time instead... 4:58

80, 95, 100, 110(big chin stretch...), 100, 100, 100

as rx'd:

7 x 1 reps: 25; 27.5; 30; 32.5; 33.75; 35 (f); 35kg (PR)

@superfitness

performed 5sets of 3reps

25#
50#
75#
50#
50#

55
65
65
70
75
80
85

50
60
70
80
90
95
100 F

Kept a good ROM, chin was well over bar on each rep.

body weight: 191

m/40/67"/181#

wu
2 rounds
squats x 10
pushups x 10
ring dips x 3
double unders x 10

12k-14.3k-16.6k-18.9k-21.2k-24k-25.1k

31/M/190

as rx'd

10
20
30
40
50
50
65 (got it twice) I'll try 75 next time

playing catch-up

20
22.5
25
27.5
30 fail
30
25
20

M/20/5'10/140

40
40
50
61-f
61
66-f(equal PR) 1-2'' short
66-f(equal PR) 2'' short

Disappointed, thought I was in for a PR. Not feeling it today, think I was still recovering from Tyler.

forgot to say weighted pullups were kipping, with dumbbell anchored at ankles

145

25, 30, 35, 40, 45, 50 (barely got it, borderline), 55(f)

plates in backpack

100lbs final

43 yom 202 lbs.

1 1/4 mile wu

Deadhang pullup
Deadhang pullup
Deadhang pullup 10 lbs.
Deadhang pullup 20 lbs. (fail)
20 lbs. kipping
25 lbs. kipping (PR)
30 lbs. kipping (Barely if I did make it)
30 lbs. kipping (fail)

1 mile run wrapup

BW 165: 10, 20, 30, 40, 50, 55 x2fail, 50

34 yom 202 lbs

50
50
60
70
80 PR
85 PR
85 fail

Lasttime
40
45
55
55
65
65
75

29/m185

45
70
90
100
110
115
115

m/40/67"/181#

weighted pullups

12k
14.3k
16.6k
18.9k
21.2k
24k
25.1k

80
93
103 PR
98
98
93
93

BW: 165lbs.

CFWU: x3 (Bent over rows 45lbs. for Pull-ups)
5-10-15-20-25-20-20

Ernest 39/M/61"/165

failed with 85. 80 was my highest.

20-25-30-35-40-45f-45f

m/29/5'9"/160

strict pull-ups

50
65
75
85
90(pr)
95(failed twice)
85
85

Meyer 190lbs- 45-60-70-80-90-100-105f-105f
Stocker- ? 16-15-14-13-12-11-10f
on assisted pull up machiine

24/m/160/5'9"

45
55
65
70
75
80
85

23.m.136.65"

as rx'd
105, 105, 105, 105, 105, 105, 105

Last Time/PR:
105, 105, 105, 105, 105, 105, 105(PR)

Weighted PU: 20,30,40,45,50,60,65(F)

M/31/5'9"/152

Did this yesterday.

70
80
85
85
80
80
75

Used my 3.5 year old son in his backpack carrier (40lbs), and a chain with additional weights attached to my waist.

45/65/47/85/90/95/95(f)

50
55
60
65
70
75
80

31/m/165/65"
45
90
100
110 - FAIL
100
105 - FAIL
100 - FAIL

65
70
75
80
85
90
95(PR i think)

M/41/180

As rx'd:

40
50
60
70
80
90

Stopped at six rounds for some reason... had another 5 or 10 pounds still left in me I think. Matched my PR.

More better faster

one of my favorite workouts!

45-70-95-105-115-115-115

Body weight 175

1. 35
2. 40
3. 45
4. 50
5. 55
6. 60
7. 65

34/m/180/6'
100
105
110
115
120-Fail
115
115

45, 70, 80, 90F, 90F (not sure if I got chin over bar either time)

Last time 90lb max

-after 1RM DL workout, min carbs today, hurting.

PM, garage