October 31, 2009
Post time to comments.
by Cody Bailey
CrossFit Elite 400, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at October 31, 2009 12:46 PM
OMG! a new one. And a tough one!
now i see! It's helloween at your side of the ocean, and you want us to die. That's why you let us do this WOD.
I thought Halloween needed a little more blood.
New workout? Sick!!!! Can't wait.
Hope pukey doesn't come to visit on Halloween
really crossfit really. this is killer.
i'm sorry for my 3rd post, but how should I do a sit-up if I want to say I did the WOD as RXd?
I mean anchored or unanchored? And can I use my arms to "throw" myself up, or should I hold my hands behind my head?
Vincentvanh, it doesn't matter whether you anchor your feet or not for sit-ups. I usually do because it lets me do them faster. As for where to keep your hands, don't hold them behind your head, but rather on your chest or on the sides. Touch your shoulders when going down, and reach your knees with your chin when coming up.
3..2..1..go! "Yippie Ki-Yay......"
150 pullups....Is that even possible? This is only my 3rd week, how do you suggest doing 150 pullups when I can only do 9 straight?
Mike - are those 9 straight kipping or dead hang?
There are a few options.
1. Use some form of assistance (bands or gravitron)
2. Switch to jumping pull ups, but don't do the negatives.
3. Go to the mainsite, scroll over "start here" in the left hand navigation, click on "Brand X Scaled workouts" follow their scaling.
I typically follow 3.
this is going to be brutal!!
150 pull ups very possible but not at first. Scale the WOD! 10 20 30 try that. Learn kipping and your numbers will skyrocket. Here go my shoulders 3 2 1 GO!!!!!
dude i cant wait to throw up at the air force gym! lol
#13 - Mike, you may want to perform assisted pull ups. Otherwise, it may take you (mee too) 3 days.
this is going to be hell... but will be most definetly enjoyed
"Do or do not, there is no try."-Yoda
I needed something to do on Halloween, anyway. Very excited about this and sore arms sunday.
Couldn't have picked a better time to start CF'n again after a lay-off with weightlifting in the past year. Annie yesterday and this beast tomorrow! It'll be a fun 3 weeks, then 84 days of weightlifting training again. Thanks Coach and Lauren.
Way to represent Cody. Can't wait to to do this in the morning.
Thanks for all of the advice. I can't wait to do this workout. 150 pullups...assisted, kipping or jumping will be brutal...you guys/girls are machines!!!!
I am at home and don't have access to a pullup bar or rings. What could I sub for pullups?
Mike, I'd suggest scaling the pullups to 9-15-21, and do the rest rx'd. Supplement additional pullup work both pre and post wod every day.
Are you in Corvallis?
So i did my first fran today at my crossfit affiliate my time was 345 and was wondering is that good
#27 wwkc7674 - if you are in a house with an unfinished basement, there's usually a floor beam to hang from. Or head to a park (monkey bars) nd frighten little children and soccer moms.
This is going to end my life, bring it on
Gleason, thanks for the suggestion. Not only can I get in some excercise at the park but my daughter will love it. Bring on the pain!!
Comment #33 - Posted by: andrew at October 30, 2009 6:12 PM
If you're serious, 3:45 for Fran is pretty darn good. And for your 1st Fran, it's outstanding.
WOD - 31/10/09
Time - 24:40
Had to lie down for a while after this one ... started to go pale and feel like I was going to puke.
So I did "Nate" today and I not only got my first muscle-up, I got my first 15! I've been working on doing a muscle up for about a month and a half and I was stuck, so I watched the Developing a Muscle-Up videos and got some really good information on the form and sure enough, it worked. I feel great.
maruf, I was thinking 30, 20, 10. I like your thinking. No access to assistance tomorrow, pullups on a 3" diameter pipe in a kiddy park and still have not figured out kipping. Everything else as rxed.
I guess I should stop drinking now???
Holee Hell....this is going to suck
It's been a long time since I've posted on the main site, but I wanted to let you know that my wife and I had our first baby, a little girl, yesterday. I really wanted to let you know that not only did we do air squats to move the baby down a little quicker but we did pushing to the cadence of, yes, "3,2,1 GO!!!". No drugs, just a little CF motivation. At one point she said, "It's easier than running 400's, right?"
Sam, Sarah, and our new arrival, Selah Grace Hess
anyone has any treatment or advice on how to deal with chronic gout pain?
#11 I'm with you at being the new guy/gal, just two months new.
I agree... "Machines"!!!!
Had to knock down reps to 15-30-45, and do assisted pull-ups. No way was I getting to 75.
Thank you Crossfit, this is the greatest I've felt.... in well... ever.
ProPain - congrats! And awesome that CF helped your wife in a new way :D
This WOD makes me think of my favorite Crossfit Quotes:
"If you aren't nervous before you train...you don't train hard enough".
"Remember: You're a CrossFitter; you're NOT a pussy".
Hopefully, I'll tussle with Pukie.
"Sam, Sarah, and our new arrival, Selah Grace Hess"
Comment #42 - Posted by: ProPain at October 30, 2009 7:51 PM
35:00 Did it one day early and got it over with! My arms are jello tonight, but they will be iron tomorrow! Pull ups are my nemesis. . .
Congrats Propain!!! Best wishes and hugs
Congrats Brother. Biggest change in your life coming, bar none.
b bowen yes it was my 1st and i eventually wanna make it to cross fit game i hope im on the right track
well better set aside the entire day to finish this one.
Is that Crossfit in the picture's background written on someone's butt or the illumination of a carved pumpkin on the wall?
Didn't do this workout, as I hadn't checked the site yet today, but the one I did had similar elements.
10 rounds for time of:
5 Ring Row
10 Alternating Pistols
Ring Rows done with feet on a box set to ring height. L-Raises (there's probably a different name for 'em): from a support on the rings, raise straight legs into an l-sit and lower back down.
The rows/raises were a little too easy, a better rep scheme would've been:
7 Ring Rows
10 Alternating Pistols
I'll know for next time.
so why weve had some terrible workouts but 75 pulll-ups rough but ill do it...
my moto live strong be strong
G'day guys from down under. Absolute ball tearer of a workout HQ. 1 blister and 3 ripped calases later had a time of
24.17 as rx'd
God I love this game
Yeeeeeah this is gonna suck.
If you think you love your wife, give it a few more months and that kid will own you.
You are now "paid in full" congrats!
If it wasn't for the 75 pullups it would have been a ok time but 41:11 is just awful! This was a good trick of a treat. Awsome pumpkin!
Fantastic job Cody! Now we know it is a wall and not someone's butt, but we still don't know if it is an illumination from carving on the back of the pumpkin. Beautiful Pukie.
ProPain -Congrats!!!! mom of 6 - you're already a ROCKSTAR just by your title ;) Welcome to the boards :) Can't have nuff positive peeps here!
HAPPY HALLOWEEN to my FRAT brothers&sisters -here's wishing ya'll lots of big hugs and Paleo treats!
Congratulations to Sam, Sarah and Selah Grace Hess, best wishes and happy life three of you!
holy smoke i don't know if i can finish this one haha.
Damn!!! This is gonna be rough prolly gonna split the last 75 into 3 25's is that okay???
I'm with mike here, I can only do around 9-11 straight, I'm just gonna spend my evening doing pull-ups I guess. We'll see how long this takes. Wish me luck men.
This is a thing of beauty
heh heh. Wow.
(Yes that is the most brilliant thing I can say about this workout at this time)
The Chaplain and assistant and the Liberty gym. Visiting soldiers and reaching anaerobic debt with this ridiculous workout! Lord help us!
30:40 Subbbed pulldowns for pullups due to injury, but I'll be back.
Assistant 32:20 as RX (he's a beast)
I need to pray for strength to recover.
when we do this wod for the squat do we use weight or simply just bodyweight?
if pain is weakness leaving the body, I must be the toughest bloke alive.
Me and my spotter (the sick bucket) did it in 33:29.
Majority of pullups jumping. Had a sleep on a cold tiled floor to celebrate.
Did jumping pullups for the last 25, and did Janda situps.
4 days to 1 month doing WODs, it's been awesome! Thanks coach!
(M/24/167lbs - 5'7")
18:28 as Rx'd
anchored army PT sit ups
hi hello from "Israelcrossfit" in israel we are love this new workout
last 50 pull ups jumping
Substituted Push Press with 30# Ammo Can for Pullups. This turned out to be harder than I expected but I didn't feel like going to the playground to use the monkey bars again. Researching basement/garage pull up bars right now (any suggestions?). I hate the doorway type. Did unanchored situps.
i am glad to hear other people say this was/looks hard. i think mixing up the order (pull-ups seem to always come first), upping the reps as you go and 150 total pull-ups is going to make this one terrible. the most pull-ups i ever did in a workout is 125 for cindy.
#70, i would do it in the order it is rx'd. it will make it tougher i think with more reps at the end.
#74, no weight on the squats.
not as rxed only rounds of 25 and 50
time constraints have to get to the football games.
Whyyyyy I did start last week ........ It make me crawl back into bed you guys are sick puppy . There it goes my shores this will take me all day
I changed one of the WOD earlier in the week and my lats are pretty sore. Should I still do the pull-ups?
Birthday WOD! Gonna have to get started, as this is going to be an all day pull up affair..LOL
almost all jumping pull-ups.
the rest as Rx'd
first did max squat, power clean and press
Pack. 15-35-50. Sub ab machine for situps. 21:23.
Only did 25 and 50 rounds - 18.15
wasn't really feeling this one today :( no partner and in globogym adds to that.
As well as that, my abs are fried after doing GHD annie and NOT taking a rest yday (did rings instead), so when i started with 3-3-3-3-3-3 DL today (doing CFSB), and got picked up on form from a globogymer (my core just wouldn't allow a lower back arch :( ) i was feeling pretty rough.
Patrick McClurg, Northern Ireland
This WOD should be named HELLOWEEN for future use and reference!!!!!!
My new homemade pullup bar will get a righteous christening today.
33:42 as rx'd...went into the last round of pull ups at 20:00 and proceeded to crash and burn.
Tougher than it looks
As Rx'd, unanchored situps
Happy Halloween, FRAT Paleo challengers!
Today is Benchmark WOD #1 (deadlifts) for the October FRAT Paleo Challenge:
Today's WOD: I scaled to 25 reps on each exercise, thereby reducing the total vol.ume by 50%. Shoulder is not ready for the high volume. Chin above bar pull-ups and straight legged sit-ups were used.
When most of us started Crossfitting, we would've looked at this WOD and thought "That's impossible, I can't do that!"
Not sure exactly when it happens, it's different for everyone, but it's cool when you see a WOD like this and you think "I CAN do it!"
Stick with it!!
CG E-City CrossFit
as rx'd 34:55
sucked the life out of me.....
#104-I was thinking the same thing!!!
The Mac M/37/215
I wanna crawl away........OMG loved it
This workout was insane! I did the first HALF in 19 minutes and had to change to Gravitron pullups for the last 75 pullups. This showed me oh so violently that my pushups are my biggest weakness.
I had to take a few, like 15 minutes rest, because I thought I was going to pass out. Head spinning and a whole mess of crazy shit. It was fun. "Angie" should be a walk in the park now!
135lb squat 25,50,75
pullups were tough today, they are usually the easier part for me.
maybe it was because i was up late helping my wife with her homework...get a good night sleep tonight and hit it hard tomorrow.
what is crossfit's stand on creatine, and other suppliments.
22:57 as Rx'd with unanchored situps
"it's tougher than it looks"
well my friend, it looks pretty freaking tough!
found the scaled version - thanks for the pointer...
First WOD - WOOHOO!!!
Puppies - 17:05 - even my LEGS were shaking from this "shoulder" workout!
mocked up a GHB for the situps - inverted pull-up bar in the door and sat on a swiss ball...
this was way tougher than I expected. My abs are still tender from GHD Annie (8:33) and It hurt during every pull up and sit up.......
15:37... I subbed the last 20 pull-ups with jumping pull-ups (JPUs), but I made sure that my chest was over the bar and that I did pretty much one JPU per second.
FYI... I threw up! (it was a late night)
Happy Halloween everyone
Frat Paleo challenge bench mark #1
5 x 1 max DL's with 15 minutes time limit to completion
315, 325, 335 PR, 325, 325 - total = 1625
305-325f-305-315f-305-305-305 - total = 1525
Todays WOD Rx'd with GHD situps
#96, this is getting called "FrankenCindy" over on the Brandx wedsite. Nice.
(Set one unbroken,unbroken abs all three,pus tuff)
Well, that sucked. First day back after a 3-week illness. Only made it through the round of 50, and it still took 11:29.
Burgener WU x1
Some snatch work with bar.
Situps unanchored. Very shaky form on last round of pullups.
As rx'd 32:48....The last set of pullups killed me I started them at 25 min.
31:20 as rxd
I look like a drunk homeless person after that.
as rx'd 25:15
29:09 as rx'd until there were 15 pullups left. My right hand was bleeding and I was out of tape, so I had to stop. Everything else as rx'd. Really fun workout at my homegym in a barn.
Do anyone have some good proposition on what to do to avoid bleeding hands?
Great WOD! Nearly broke my ankle before doing Annie playing basketball in school so I couldn't do Annie the other day or yesterday, so now I have to play catch-up. Time for me to meet Pukie face to face!
Hurt alot more than I thought
Missed annie the other day so added double-unders each round big mistake all others as rx'd 50 min.
Felt like it was never going to end.
23:56 as rxd
plus cfe workout
2x10 min intervals with 20 lb vest, time to watch Baylor beat Nebraska
5'8 170 27yrs old
25:55, as Rx'ed.
17:02, rounds of 25 and 50 only.
30:43, 20# assist on last 75 pull-ups only, first two rounds no assist. All rest as Rx'ed.
32:26, as Rx'ed.
150 pull ups. Brutal.
As Rx'd. 31:30
31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 4.5” stack x 4,3,1,1
Double unders x 10-10
As rx’d: 38:40
Foam roll after
Muscle fatigue set in after the first round, everything broken but the first set of squats, pushups, and situps. hands are bleeding.
WOD RX'ed 25/50/75 squat/push-up/pull-up/sit-up
scaled to pack (15/35/50) - 27:19
scaled to pack (15/35/50) with dip bar pullups - 30:45
pull ups are a weakness of mine....
Here is the amount of time it took me to do each round....
1st round: 6:08
2nd round: 21:08
3rd round: 38:04
Total time was 1 hr 5 minutes and 20 seconds. I will admit that I did not rush this as fast as I could have. I was trying to get our 15 year old to do it with me and helping him out as well....Last round I was kipping the pull ups 5 at a time. Hand is split open now...
Is that body weight squats i assume?? Any suggestion on a scaled workout for this one? Only 3rd week of xfit.
27:28. Last 45 pullups assisted.
Ridiculous workout. Love it!
Warm-up: 400 m run and 2 min row
Workout: (pull-ups at dead-hang)
25 Squats - 25 Sit-Ups - 15 Push-Ups - 10 Pull-Ups
50 Squats - 50 Sit-Ups - 30 Push-Ups - 20 Pull-Ups
75 Squats - 75 Sit-Ups - 45 Push-Ups - 30 Pull-Ups
24:23 (at ~20 min before the last pull-up set -- ie I really need to work up to a kipping style so I don't jeopardize my cardio pace)
31:30 as rx'd
using the ghd sit up bench
tip from above for scaling...
Go to the mainsite, scroll over "start here" in the left hand navigation, click on "Brand X Scaled workouts" follow their scaling.
First two rounds: 21:22 then I had to stop because I was thissssss close to meeting pukey and that kinda takes my motivation right out of me.
20:07 as rx'd
This was a lot of fun. Would like to try it backwards to see what kind of time improvement I would have. 75 pullups and 75 situps slowed me down. Squats to D-ball/Pushups chest to ground/Pullups kipped/ situps anchored abmat.
25/ 50 /75
squats :24/ :54 /2:06
pushups :20/ :40 /1:40
pullups :38/ 2:38 /5:30
situps :36/ 1:43 /2:55
#42 Propain. Congrats on your new arrival. Be prepared to experience the strangest emotions over the rest of your life.
19:42 as rx'd
* squats- all unbroken
* push ups- 25 unbroken
* pull ups- 25 and 50 unbroken
* sit ups- all unbroken but very slow...
pull ups 9/15/21 the rest rxed: 25:59
Very close to meet pukey after the workout.
Jumping pullups for most of them.
As Rx'd 25:59
Whatever bug I have is killing my WODs; very hard time breathing this morning.
As Rx'd 30:00
36:24. First round of 25 all unbroken. This one was HARD. Finished the 25 and 50 round in 14:30. The 75 was survival.
Male 180lbs 6ft / 32yrs - That one was nice! Strict pullups only - no kipping - 28:32. Also did the endurance workout 15 minutes after on the C2. First 7 mins 1891m; 2min off; 2nd 7mins 1664m. The second one really sucked.
As I posted in #128 I would meet Pukie today and so I did...twice. I weigh in at 142 and I'm only 15, so I'm sure being light and young helped me out alot. Now I just get to tease my coach about making better time haha!
24:44, as RXed.
1st round done by ~2:45, 2nd round completed at ~10:30. The final round took nearly 15 minutes all by itself. My arms hurt, but I made it!
As Rx...15:40 was horrible i mean it...broke just the 75 pull-ups and push-ups
PROPS TO THE FRAT!!!
scaled last set to 50 push-ups and 25 pull-ups
all sit-ups on abmat
47:50 25 reps pull-ups each time
Did a set of 5 pull ups in between each set with 10 at the end for a total of 70 pull ups...other then that did it as rx'd
feel like a wuss but I still can't do that many pull ups in a row
As Rx'd 35:07
Push ups killed me on third set. Not happy with time need to do this chick again in the future after I beef the practice on push ups. Damb push ups. Happy Halloween! Happy cramping!
Only finished the 50's i could feel my old bicep ripping again, so i finished the last 5 pullups and situps and stopped. Hope the injury heals fully soon!
16:05 (50 only)
"and grizzly ghouls from every tomb
are closing in to seal your doom"
34:13 of hell on earth.
including ~ 4mins where I didnt notice the timer hadn't started.
pullups eventually in groups of 6
pushups mostly groups of 10
Time : 23:32
40:15 as rx'd
Not a real good effort, probably due to poor nutrition as of late
weak effort. around 30 min
holy poop... I REALLY shouldn't have drank last night. that was terrible, this WOD should have a set of "puking" included in it.
as Rx'd (with 5-7 minute bathroom break): 36:43
Had to run to the bathroom in the middle of my 75 pull ups for obvious reasons...haha
The backwardness SUCKED! Would have preferred 75,50,25 in that order!! But, no one asked me :)
UNBELIEVABLE... Halfway through I thought this WOD was a Halloween joke. Finished my Foundations training yesterday so body was a little tight. Had a good pace going through the first 2 rounds, then everything shut down. No pull, no grip, but I was determined to finish.
1 HOUR, 2 minutes!! LOL
The last 75 pull ups kicked my ass!! It took 25 minutes alone. Heart rate returned to normal, sweat dried up... just had no more pull in my arms.
With the ManU match on TV, I took my time and knocked them out 5 and 10 reps at a time using various grips.
squats: 15, 35, 50
pushups: 15, 35, 50
pullups: 10, 15, 20
(mix between regular and assisted)
situps: 15, 35, 50
Coming off rest week, jet lag, GI bug.
FS 3 x 5
135 x 5
155 x 5
175 x 5 (PR is 190)
High Rep BS 1 x 135 x 10 (PR is 145 x 20)
Tried Pack scale for WOD 15-30-45. Flamed out fighting pukie in round 3.
15/30/15 -> 14:46
as rx'd, 27 flat. in all honesty, a little easier for me than it first looked on paper.
-Nico: m/32/80 kgs
as rx'd 26' 17"
-Axel: m/19/75 kgs
as rx'd 28' 46
Mohamed: m/24/85 kgs
as rx'd 36' 17"
21 C&J (75#all)
= 28:31,PR (prior 36:56)
Shoulder ROM coming slowly.
SUB: 1 arm jumping pull ups and 1 arm push ups against wall
squats 25, 50, 75
pushups reg 25, knee 50, knee 75
assisted pull ups 50# 25, 60# 50, 60# 75
situps 25, 50, 75
M 37 6' 165#
used ab mat with sit-ups. Just got one!
Hardest WOD yet for me UGH
As Rx'd- 34:15; That sucked worse than Tabata!
That was so much harder than it looked.
More better faster
As RX'd 19'57"
lost some skin off the hands but well worth the pain.
As prescribed: 42:14.
Had a bit of a walk between exercises, which slowed me down, but did help recovery.
Wow this looks like a nightmare. I am bummed I can't do it and share the agony with the rest of you :)
I've been doing CF Lite but now I am under STRICT orders- no exercise for next 48 hrs- lots of bloodwork on Monday to find out why my kidneys are still not back to speed one month post rhabdo. Ive been fighting depression ever since I was in the hospital, had to stop reading the posts and paleo blog- if I had nut$, this whole thing woulda been a real kick in them LOL
So lemme get back to what I do 'round here;
in8girl- how is your neck? I know that soccer match jostled you last week
ProPain- Congratulations. Welcome to the club- toughes job you'll ever love
s'more- rock and roll hall of fame concerts were like working out, I was dancing all night :)
FitMom- woman, you are inCREDible. You are my Halloween costume!
taped up my hands for the first time doing a wod and OH MY GOD what a difference it makes when doing pullups... thanks to whoever posted the link somewhere on the site showing how to do it -- i believe it was the gymnastic tape wrap?
did it as RXed for first 25, then jumping pullups for the next 2 sets.
great HELL-O-WEEN wod.. it left me lightheaded and salvitating @ the mouth... pukie the clown did not show his ugly self today
wu: 3 rnds 500m row & .25 mile treadmill run
Time: 49:18 Rx'd (situps were unanchored butterfly situps)
Super low energy. Just grunted it out.
Ok, so last night with my Montreal CrossFit (woot!)Friends we decided to do fun Halloween workout in costumes...we did Bear Complex. Ugh.
WhenI saw this workout this morning I though YOU HAVE GOT TO BE KIDDING ME!!
I had to MOD the WOD.
I did "girlie" push ups on my knees...and during the 75 pull ups a chunk of skin came off my palm, so I stopped at 55 PullUps, did the 75 sit ups and went back to finish this thing.
Push Ups: 25/50/75
Pull Ups: 25/50/55
Sit Ups: 25/50/75
Pull Ups 20
Just glad to have done all the reps.
Push Ups: 25/50/75
Pull Ups: 25/50/25 ***
Sit Ups: 25/50/75
*** 50: Did 15 pulls ups / 35 assisted w/ smallest
25: Did 9 pull ups / 16 assisted w/ Band
Did the first round as rx'd then for pullups did first 25 pullups then subbed jumping pullups for remainder, other exercises as rx'd.
Very hard! Most pull ups done jumping . Time? Forget it! A smoker!
Ugh. First crossfit workout ever. It showed me. I finished the first two rounds before I nearly met up with Pukie.
38:28.....whew that was tough. Came close to letting the cookies go at the end. Good way to start Halloween.
There is a dark feeling when you drop off the pull-up bar and it dawns on you that you have "only" 65 to go.
20:27 as RX'd
1000m Row and 2 x PAC laps
NOT as Rx'd in Pullups, 25, 35, 25 on gravitron with #55 assist.
Rest as rx'd
35 pullups last set
Ron- great job finishing - the ManU match would have been a nice thing to take my mind off the pain. I listened to U2s-Boy CD brought back some college memories.
Pony-good to hear from you. Stay strong. Stay positive. We all miss the goat and pony show.
Pack scale - 15/35/50
7:33 first 2 rds
11:11 rd of 50
did unbroken nonstop rd of 15, then employed Tabata the rest of the way
serious mind game going on...lol. Happy Halloween.
reps as rx'd but broken
holy crap. way harder than i thought.
Rx using a 10 lb vest, GHD sit ups. That was very tough...
3x5 BS .8(5RM)
not enough time for wod so i did my own
20 minutes on eliptical level 4 3.30 miles warm up
squats with 225 lbs 21/15/9
floor bench 225 lbs 21/15/9
sit ups 21/15/9
pull downs with 150 lbs 21/15/9
15 Push-ups (have some pain in my arm)
25 Pull-ups w 105# assist
50 Pull-ups w 120# assist
75 Pull-ups w 120# assist
C: 34:12 10,20,30 GHD sit-ups
BG: 36:20 10,20,30 Pullups - GOT KIPPING TODAY!!!
Embrace the suck. Thank you OPT.
ProPain! Very nice.
We just found we are expecting our third. I should thank Crossfit for this as well! Ya' see (without going into too much info...) My wife and I have both lost weight and gotten a lot healthier and happier lately...Amazing what getting off the couch and changing the diet getting more exercise can do for happy hormones!
( something about max rounds in 20 minutes?? - sorry couldn't resist! LOL!!)
I will be doing today' WOD to the halloween sounds of Iron Maiden and Rob Zombie...
trick er treat says the kid walking onto my drive way but hes scared away by me on my 65th pull up, oh my lord, im a crossfit virgin but posted 28.50
A ball buster. I think i'll wait til next halloween to do this one again.
Sucked it up pretty bad.
52 min. and some change.
As rx'd 33:49.
Tough...first 2 rounds were ok, 3rd round of pushups shot me down followed by pullups.
as Rxed... 1hour 19min..better than I expected...
28:36 As Rx'd
Unanchored Ab Mat Sit ups.
31:03 as Rx'd can barely lift my arms to type
Completed as Rx'ed 43:02 and it nearly ended my Halloween. The last set of 75 Pullups crushed my spirit. To quote a buddy, I felt like a drunk monkey hanging from the bar trying to kip out the final 75 reps.
And I have to give respect to anybody completing this workout, but particularly those finishing in under 25 minutes as Rx'ed - They must be aliens!
That's awesome Pony!! GREAT concert, nice to see you enjoy the great music :) wife and s'morelle send you kisses
FitMom lady you are just awesome big hugs i'm. Big fan of you...BTW big BIG hugs to FitMom's Mom :)
Not a great performance for me.
As Rx'd 31.54
Pony-have been wondering where you've been. You're an inspiration even during this health break. It's understandable that you needed a sanity break. Please take care of yourself. Let Goat pamper you.
This WOD sucked but I loved it. After 10 min warmup I managed to make it thru just the 25 & 50 rounds. My shoulder was screaming at me during band assisted pullups - since I haven't done one in three weeks. Situps were unanchored butterfly style. Died at 20:39.
Not a great performance for me on this on.
As Rx'd 31.54
as rx'd - strict form
Was doing rx'd up to last round 10 pullups in. Then my arms just decided they were done @ 25:00
last 75 push-ups on knees
25:17 as rx, didn't have it today
except pullups, did 25 strict each round. shoulder not letting me kip
scaled to 15, 35, 50 reps
i could barely kip after doing all those situps
a very scary WOD for hallowen... AWESOME!!!!
This one hurt!! 33:12...Slow??? If so I need to go harder. Pull-ups got me bad!!!
23:00, unanchored sit ups using AbMat
Wow. That was not cool at all.
26:46 as rx'ed.
Last round of pull-ups took up a full 10min as I had to fight to keep my lunch down.
15-35-50 of each exercise
first 15 push-ups were full ROM, the others were from knees. jumping pull-ups & unanchored situps
had some moral support there, it helped a lot!
As RX'ed. Last 35 pull ups were done in 5 pull up increments (at about 5 every 30 seconds). Outstanding WOD - my hands are still shaking as I type!
JPW #224 - LOVE IT! I made the mistake of venting to my husband how discouraging these pullups were, mid-round. He basically told me to shut up and get back on the bar.
rx'd with unanchored
had to tape bloody hands. i love when others in the gym think i'm crazy. not hard to do in a costa rican gym. great WOD!!! loved it.
hope to see this one again so we can compare.
And I loved every second of it.
subbed 36" box jump for the squats,
and did jumping pullups for the last 80.
did GHDSU for 30 of the situps
just finished this! 39 minutes. I lost my grip on my 62 pull up. I went from vertical to horizontal in less than a second and landed on my ass! The adrenaline from the impact made me feel invincible for the rest of it! finished 2 minutes later. Hope that helps some of you.
43:14 as rx'd
Abmat situps (not anchored). Pullups were very slow.
i couldn't do it all grrrr this is my first time doing cross fit
37min and only did 25 on all, 50 on all, and then 25 on all grrrr
After 2nd round I realized I was running out of time so scaled to 25-50-25
I've been doing crossfit for about a month now and this is my first time posting. I love this stuff! I was into body building before this and I was at a plateau. But since I've started crossfit I've lost ten pounds and I can see my abs for the first time in my life! I thank god every morning I get up and look in the mirror and constantly see the results I want! But onto the workout results.
28:08 the last 75 pullups were all jumping. I stil suck at kipping pullups.
Pony, welcome back. Heal up.
42.29 as rx'd
been doing CF for a few months now and this one alot of fun....my last 30 pull ups were a real challenge, grip was shot and forearms felt like they were going to explode. already looking forward in tomorrows wod
More then 3/4 were Jumping Pu's and other reduced versions.
32.52. Humbling, strength gone early in 2nd round.
18:30 as rx'd
that was ridiculous
23:44 subbed box jumps for pull-ups. gym was closed.
What, no dips? Too easy. So I did ring pushups.
Just kidding. But maybe Crossfit should offer some remedial math certifications. Or maybe I'm getting too old, because I learned in sixth grade that 50+25=50% of 150.
That's plain wrong. If you thought you were at the halfway point after completing 75 reps, you need to relearn this basic math.
I did it as rx'ed in 40:54. The 50 and 75 pullup rounds got completed in groups of 10,8,6,4, etc. But they got completed.
The pushups were not a problem. As for the situps and squats---I am certain that before I began CF a few months ago I could not have completed more than 10 of each. Got 'em done today, with almost no breaks.
Didn't do the 25's:
23 / M / 5'9" / 135lb
First day back after being sick for a long time and a week of Starting Strength. Wow, what a way to return.
Scaled to 15-35-50 reps
Squats were almost a non-issue, but everything else was ungodly. I can't belive my hands didn't start bleeding.
Did first 2 sets of pulllups (25/50) earlier at park w/ Mia
Rest as rx'd
garage, PM, situps on bench/arms crossed (.5GHD)
Had to fight for sub 30. damn.
56:45 - all jumping heaves
As rx'd 19:19
first WOD in a long time, but i super excited by this one, boy what a bad idea.
56 minutes as Rx'd wanted to puke and die
pullups are what killed me
33:01 as rx'd
WOD as rx'd,
sickening ! too many strength wods,not enough of these make me realise what i'm missing !then to totally contradict maself .... b/s 3-3-3, d/l 3-3-3-3-3.doh !
First workout in about a week.
As rx'd: but DNF
30 minutes - Completed all rounds of 25 and 50 but told myself that I would only go until I reached 30 minutes. Finished the 75 squats and pushups but only completed 10 of the 75 pullups.
Didn't do the "75". I finished the "25 & 50" in 31:00, Happy Halloween
This was brutal. Chipped away doing all different kinds of pullups.
Navy Seal inspired?
25 assisted pullups on the 75
Tims 32:20, last round of pullups took about 13:00 min, liked the look of it before the start, my body is in shock!
This picture is from my buddy (Cody) at my CF gym in Warner Robins, Ga. This is awesome dude. He also has a 2:31 fran. This guy is talented.
20:23 Rx'd Had to break up the last set of pull-ups...
wow and ouch!
as rx - 44:01
Did extra reps on most sets, and most of the pullups were chest2bar.
Pullups took the most time obviously.
29:40- Great WOD!
Rx'd for 25 and 50 - strict pullups
sub on 75 round
2nd workout since recovery from H1N1. Next time will shoot for 100% rx'd
37.44 as Rx'd
Subbed dips for pushups and inverted rows for pullups, feet on bench, probably a mistake.
25 Squats, Dips, Rows, Situps
50 Squats, Dips, Rows, Situps
75 Squats, 50 Dips, 50 Rows
stopped there as I had got to 36:29 and didn't feel like taking another 10 minutes grinding out the other 125 reps.
I think there should be a posted time limit on some of these workouts, because you reach a point of diminishing returns. If you can't finish within a certain time, you should scale the workout.
That was an intense workout, last 15 pull ups of the 75 set were done at 3 in a set. Just didn't have much left.
as rx'd: 28:00
Competed as RX'D except for about 20 kneeling push ups 52:19
W/U: jump rope, 100 double-unders; 17 ROM exercises; TWG Abs Conditioning, 1x5.
As Rx: 26:59.
Squats to 11-inch box (below parallel); honest push-ups; strict pull-ups; anchored bent-knee AbMat sit-ups. Last rnd of pull-ups were a killer!
assisted pullups - tire
crunches on a ball
Didn't feel up to this one. But pleased with time. Wish I could have made up some time on push-ups.
MGySgt. USMC M/48/6'2"/205
As Rx'd 59:36
Full ROM and GHD style sit-ups off my 24" box.
Happy Halloween all. Thanks Coach
New PR for Pullups, though.
as Rx'd: 25:47
Kuwait... i hate the new tucked in shirt rule! lame
Pony - you are so LOVED my sister.(((hugs))) KNOW THIS!!! FitMom - you are crazy!! amazing woman!
San Antonio, tx
As Rx'd 44:24
Strict pull ups hurt a lot... but I have yet to do a workout with kipping pull ups.
Still riding my high horse.
Cookie- aw thanks babe.
Paleo twist on Halloween: This is the first year I didn't give out candy. Instead I got $25 in pennies, put 'em in a bowl and let every kid get as big a fistful as they could. Some kids (the older ones) were bummed, but all the little ones loved it. I let them use two hands :)
My daughter's dentist is buying back candy at $2/lb. She decided she is only keeping the kitkats and she should rake in about $20.
Sugar? We don' need no stinkin' sugar!
as rx'd 32:14
did decline sit ups at the gym it was closest to the pull up bar
wu-30 min lvl 8 home stairs
first set unbroken
30:27. 25 pull ups each round then rest jumping.
32:27 as rx'd.
Pull ups (rows)
Last round was a grindfest...
Under 30, kind of what I wanted
don't feel so bad looking at the rest of the time. Struggled move than I have in the gym in a long time.
37:26 as rx'd
I now have a new worst 44:05 seconds of my life. Grindfest Ill be using that now that I have lived the definition.
crazyness...so hard but so fun.
31:05 as rx'd
great wod, thanks coach and CF!
Blue knee band pullups
men full ROM pushups
squats to ball and all the way up each time
I picked a heck of a day for my first ever CF workout. I managed to finish every single rep, even if it took me 59 minutes.
I had to jump on all the pullups except the first 8 (I can't kip b/c I'm 6'6" and my only available pullup bar is too short, not to mention that the Marines won't let me kip when it matters) and I had to rest a few times on the pushups. The good news is that I did all the squats and situps without resting during those sets!
ran out of time.
I was at 24 minute and had done 50 of the final round of pushups.
I would have taken forever to do 75 more pullups.
I finished everything except the last 75 pull ups, I was at like 39 minutes after I completed 35 pull ups on the last 75, the gym closed at 7 PST.
Just going 5 at a time every minute or so.
I was on my last 75 pull ups and my arms gave out on me. I couldn't even kip them or jump pull up. I got up to 40. What a great day to start Crossfit back up though.
done 7 minutes after CFE SWOD
m2 last night, only first 2 rds then got a call.
I noticed on 5x5 back squat day that quite a few people said they should have started higher because they could have done more. If I personally am going for a heavy lift, I try to gauge my lifts around what will peak out in a PR/max effort for that day, whether it means going over the prescribed number of sets or not. How come people stop if they feel they can go more? The other day I did heavy thrusters for a 1 rep - and I did WAY more than the prescribed 7, and I'm happy that I did because I got back my pre-injury weight, (after 5 failures) and even attempted to do more. Do you guys not agree? Tomorrow is back squats for me, I'm running a few days behind...
Did 25 rounds of Cindy three days ago, so this was extra special today.
Did 25 rounds of Cindy three days ago so this was extra special today
Still a bit of a struggle with pullups but they were all kips...scaled pushups for chiropractic expiriment..probably could have done more, I'll see tomorrow!
28:45 as prescribed. Sit-ups were done abmat style without the abmat. pullups on a set of monkey bars :)
As RX'd - 25:18
Subed short sit ups.
Subed jumping pull ups and push ups on knees
everything as rx'd with deadhang pullups and without the final set of pullups (hands were too fried) ~33:00 minutes
Squats, push ups and sit ups, not a problem, but only got 75 pullups total. 25/25/25 brutal, but nice??
Time was 18:50 as Rx'd
27:01 as rx'd
Totally gassed on the pull ups but made it through by ending in sets of 5.
scaled push ups and jumping pull ups.
FINISHED! Under 45" - my 2nd WOD ever!
I'm new at this stuff - do I just do the WOD every day and leave it at that or what?
That was way hard!
as rx'd: 46:43
this one was brutal
30:41 as RX'd
could only do 3 pullups at a time by the end of the last round. my calluses no likey.
Brand X "Pack" scaling - 15 / 30 / 50 of each
Chest to bar on first 2 pullup rounds then chin over bar for the round o' 50.
I used handles for the push ups for increased range of motion and unanchored AbMat sit ups.
Met con was almost absent for me in this WOD due to the number of breaks I had to take to get through all exercises but the squats.
I would sure like to know how the heck I can do GI Jane in 19:16 and 13 rounds of Cindy both with all chest to bar pullups but have such long times with Angie, Barbara or other protocols such as this, do others have this much trouble ?
Felt like crap but I still did it
48:15 by the way.
I really wonder if I should I have just done 75 of each as 10 / 25 / 40
As RX'd would have taken me well over an hour and it seems to me that's not the intent of this WOD or any CrossFit WOD.
Those sub 20 times seem impossible to me but after watching the firebreathers in person at Aromas I know it's not.
Round of 25 unbroken.
The rest was sadly broken.
Feet anchored Ab mat situps.
Abs are warm and fuzzy now...
As RX'd 24:05
only Butterfly kips
Need the practice.
could have done heaps lower except lower back still slightly sore from heavey dead, Nate and 5x5 BS
Form over speed this week
1st round 25 unbroken for all exercises
2nd round 25-20-5 pullups all others unbroken
3rd round all sets of 15-10-10-10-10-10-10-5-5
15-35-50 Sub for Reps
Not my best showing...
did barbara the day b 4...
25, 50, 75:
air squats (unbroken 25, 50)
pushups (unbroken 25)(40,5,5)
butterfly pullups (unbroken 25)
decline situps #3 (hands to pad) (unbroken 25)
abs were weally weally sore from 150 ghds the day before.
really struggled on pullups round of 75
First week, I had to scale:
squats = 15/30/45
pull ups = 9/15/21 (last 6 were jumping)
sit ups = as rx'd
push ups = 9/15/21
37:38 as Rx'd lost 5 mins when callus appeared in the last round of pullups
Just started Crossfit 3 days ago. Did today in 26:06. Had to scale it down a bit so I did x25, x50, and x50 a third time for all. Also had to switch from Pull ups to lat pull downs at 152lbs for the last set. I hate you Crossfit but am addicted at the same time.
25:22 as Rx'd
16:30 before last round of pull-ups !
I scaled this workout to pack.
For time:15 Mins
1 Mile Run 6:30
As R'xd with anchored sit ups
I know my time sucks but this one was bad. I was so demoralized at the end of the second set I almost gave it up. Got better at kipping, thats for sure.
I went fetal at a half hour. I'd like to meet the person that created this one... and puke infront of them.
this was awesome except like a bunch of the above newbies, the pull-ups were too much. in spite of doing cf for 4 months, i still find it difficult doing more than 12 pull-ups in a row. that doesn't stop me from doing the amount called for the routine. after the first 10, I just crank out 5, rest, 5 more etc..
We have a gravitron, but i've stayed away from it. would you pull-up experts recommend that i use the gravitron or continue the way i've been doing it? thx
btw, 51, 6'1", 192 and in the best shape of my life.
M 32 90kg 176cm
someone please kill me!! that was mad!! had to get the bin in the gym next to me as felt a little bit pukey!! very good session will beat my time next time.
22:00 as RX'd
Awesome workout, would love to try this again in a month to see how much progress I have made.
3 mile run
then 3 rounds
25 squats, pushups, sits, pullups
26:26 as rx'd. Almost cut the 75 pushups and pullups short but stuck it out. Glad I didn't wuss out.
This one was tough.
47:00 (forgot my stopwatch, had to look at my cellphone the whole time)
Did I say these were tough?
Ripped my hand on the pullups, which I'm terrible at. Squats and situps were alright, pushups medium but pullups sucked for me.
much harder than expected!
5'3", 132 lbs, 33 yrs old, male
One heck of a workout! Did everything as prescribed, sit-ups were floor unanchored. Last round of pull-ups ate up most of my time. Been Crossfitting since June 1st of this year and cannot believe the results! I LOVE THIS STUFF!I posted this yesterday except put it under the rest day by accident! LOL!
pull-ups were scaled back to 10, 20, 30. all others were rx'd.
32:56 Felt crappy throughout. No doubt numerous cheat meals was the culprit. Time to tighten it up.
5x3 mil press
sub JPU for PU midway through rnd2
18:32 w/compromised pull-ups (no bar access. TRX hanging over rafter. 18/12/7) The rest of the w/o was as Rx'd.
As Rx'd 34:58
21:00 as rx'd
almost as rx'd
situps were anchored
hurting after 8 days off, halloween parties, breathing laminate floor smoke and smoking. I have some wierd lung thing going.
28:35 w/ CTB's and AbMat situps
All situps unanchored on Abmat.
normally use "pack" scaling but decided to do this as rx'd
Did this a day late, fighting a cold since the AF made the FLU-MIST mandatory...bleh.
Round 1 - 13/12=25
Round 2 - 10 x5=50
Round 3 - 15 x5=75
Pull ups and Push ups really slowed me down
I'm still pretty new to CrossFit and workout at home after finding intriguing WOD's to follow. I saw this one today, and enticed my hubby to do it with me.
I finished in 32:29.
I used a chair to assist the pullups (I don't have a Gravitron or bands). I normally do the jump-ups/neg down, but earlier posts said not to do the negatives. I figured I'd get more with the chair.
(btw, hubby had a head-start (to which I caught up) and had to quit w/o doing the last 75 pullups) :)
Established a self-inflicted 30-minute limit.
So, finished the 25 and 50 sets, and made it to 28 pullups out of 75 at the 30-minute mark, then I banged out 75 situps.
32:18, but only did 28 of the last 75 pullups (hit the 30-minute mark and then jumpred right to situps.
This wasn't as bad as I had expected. Could go a little faster next time.
Done the following day. Bad weekend resulting in lack of sleep and adequate eating has definitely had an affect on performance. Another workout I've had to do solo; just tried to get through it.
I did kipping pull-ups instead is that okay? and i couldn't finish the 75 pull-ups, i got 50 on the last set
Good form. Touched chest on every pushup.
You guys are crazy! Been checking out the site for a few days now & finally worked myself up to having a go. 41:21. Was doing the pull ups in twos towards the end! Keep 'em coming.
I did it all just started this crossfit. ANd i´m loving it looking forward to looking at the training of the day. I used assist in the last 75 pull ups. My grip was totally finished but I can hear my forearm growing. this is awesome
sub 15-35-50 rounds : 22min19sec
As rx'd 28:56
15-35-50 of: Squats, 45# Press, Jumping Pull-ups, Sit-ups
22 minutes had to do jumping pull ups due to lack of equipment however did make sure chest came over bar each time, hate push ups!!
m -22 - 6'2" 175#
3X CFWU (no PU)
WOD : Did half of the pullups strict form, the other half jumping. Everything else as RX'ed
total time 30m32s
Starting kipping on set of 50 at about 30...
Did this WOD on 1-Nov due to running a 5k yesterday.
33:33 As RX'd but my grip was totally shot during the last 75 pull ups. The last 30 were in two's.
as rx'd 40:09.
had no push for this WOD, glad to get through it.
As Rx'd. 33:02 That was fun!
sprained ankle - took it easy on the squats...
As Rx'ed...34:30. Need to work on pushes and pulls.
Happy Halloween to you, too, Coach... :)
As Rx'd 46:53
HUGE props to the animals that did this Rx'd in under 30 mins!
Had to split the last 75 pull ups into 25's between the squats-push ups-sit ups. Hardest WOD for me so far I think.
BUT, I did figure out butterfly kips at around 150 pull ups.
"Necessity is the mother of invention."
As Rx'd 18:15
25:50, hell of a workout.
subbed lat pulldowns (15 @ 140#, 20 @ 120#, the rest @ 100#)
~ 51 min
20:01 as rx'd, at globo.
pullups off today from switching up setups. situps anchored on floor were slow. started set of 75 situps at 16:22.
AS Rx'ed with A few jumping pullups at the end and a few suspect pushups...
Scaled down to pack
15 Pull-ups (unassisted)
35 Pull-ups (50# weight assist)
50 Pull-ups (50# weight assist)
17:05. Subbed 25-50-25. Have to catch a flight
And a fat rip on both hands.
With the 20# vest.
My first cf workout in about three weeks.
as Rx'd except switched to assisted pullups halfway through 2nd round
I'm on my 3rd week of CrossFit and our box decided to "prescribe" this workout today. All I have to add is...
scaled to pack
~75% of time spent doing pullups in sets of 3 to 5
36:01 as rxd.
Bob-19:06 (assisted Pullups)
with assisted pullups/appx 50#s of assist
did 1st rnd, then second rnd (but only 25 PL), then husband ready to go home. 17:30
Full pull-ups until about #25 of the 50 round, then did all rest on knees. Did kipping pull-ups until the round of 75, then jumping negatives. Sit-ups all with hands behind head until round of 75, then arms straight out in front of me.
Proud of having done all reps in order without modifying too much. Got a rip on my hand from pull-ups and lots of sore blister/calluses. It's going to be a week or so of recovery on my hands from this WOD.
Thought I'd share a little modification I made to my pullup bar. I needed something to save my hands - they've give out LONG before my muscles!
I wrapped an Ace bandage (one with a velcro strip on one side) around the length of the bar. It has totally saved my hands, provides a little padding, and the elasticity works well for a no-slip grip.
Kristina (#481) I did all 150 pullups yesterday and my hands survived without a single sore spot!
Oh yeah, forgot to mention that situps were unanchored.
First rd @ 25x
Second rd @ 25x w 15x for P-ups.
No 3rd rd.
1 Peter 2:9
First rd @ 25x
Second rd @ 50x (all sets broken except for squats)
Third rd @ 75x (all sets broken except for squats, and had to do pullups assisted)
Subbed ring P/U's
On week two of PTP program, so scaling down the WOD's. Did 25,15,5 of the quadulet.
did everything but had to stop on the last set of Pullups at 40 due to shoulder injury acting up
rate determinig step is pull ups; have to break them up in 5's
will practice in warm-up more to increase number per set
34:23 as rx'd 2 games of racquetball before starting. pull ups killed me on this one. not happy with time.
400m sprint for pullups sets.
doing the armstrong pullup program and today is a rest day.
As rx'd, 28:52. Sit-ups were feet anchored on mat. Pull-ups were alternating butterfly and normal kip.
Ouch. Splits were (for rounds of 25, 50, and 75): 2:20, 8:30, 18:00. Squats went fine; push-ups and sit-ups were slow and miserable; pull-ups were brutal. The round of 75 reminded me of "Angie" - I got so fatigued I started breaking everything (but squats) into sets of 5, and pull-ups were singles at the end. Coincidentally, my last Angie was just under 18 minutes, about the same as my split for the round of 75.
(did push-ups on knees, jumping pull-ups and feet were unanchored for sit-ups)
35:35. Situps were feet anchored. Used towel to mimic abmat. Felt uncomfortable though, so I probably set it up wrong. Pullups were tough. Did 25, 50, 1. After a rough weekend, I just felt too horrible to keep pullinup. I managed to finish the sit-ups, although they were broken up.
30/m/71"/185#/Camp Taji, Iraq
I felt weak, tired, and dehydrated. My feet kept cramping up.
due to back issues, bench pressed w/ feet up 95 in place of push ups.
As rx'd, rolled up towel under back for situps (unanchored) - 37:03
band assist pull-ups on the 50 and 75 sets. everything else completed as rx'd
Un-anchored situps ruined it. Not very good time after a Burgener Oly workout + vertical jump test.
15 Pullups (strict)
35 Pullups (strict)
50 Pullups (strict)
Scaled to 15, 35, 50
Correction to previous post:
34:02 with 20lb vest
First 25 unbroken. Next 125... wow.
Could have been a little faster but was getting Matt to change the car battery at the same time :P
last 75 pull ups with assist of black band
CFSB: Back Squats (5 sets) max 285
Half of the WOD (25 x all, 50 x all)
Subbed Pack to keep it metconish:
37:43 as rx'd
Those last 75 PUs took me 13 min by themselves!
warmup: 800m weight vest run (on track), followed by 4x100 progressive weight vest sprints (on grass field). 20# vest
25 Squats w/ 20# vest
25 p/u w/ 20# vest
10 pullups w/20# vest
Removed Vest (wasn't getting good ROM)
50 as rx'd
75 as rx'd
33:29 Probably could have been faster, but pushups and pullps had to be broken into sets.
Sit ups anchored
32:43 as rx'd, though that last batch of pull ups got pretty nasty at the end.
75 lat pull downs 90#
30 sit ups
love the long ones but need to get more in tune with the dizziness and push through it.
First two rounds of pull-ups at 52# assist. Third round started at 52# assist and slowly regressed down to almost 100# assist at the end.
Forearms tightened up and had to break up the pull-ups and couldn't finish. Going to do this WOD again before the weekend and complete as Rx'ed
butterfly abmat situps
Subbed left legged pistols (7,13,19)
As rx'ed time 37:20
31min in change.
Push ups started w/ 25, moved to sets of 10 thereafter.
Pull ups lots of stops, basically this killed my time.
Warm up with 400m run, 500m row.
Scaled to Pack:
Last set of pull-ups really sucked. I thought I might puke.
It was awesome.
harder than i thought it would be.
TIME - 36:17
I completed this workout this morning with Leroy Gardner at NAPS.
Pull-ups were kipping
Sit-ups were with feet held.
I was at 9 min after finishing the 25rnd and the 50 rnd, then the lug nuts got a little loose.
Finished at 20:15
Gardner scaled the last set of pull-ups to 25, vice 75, but got back to the 75 level for the rest of the workout, finished at 24:30.
One blood blister from the pull-ups, so the hands held up pretty well this time.
Just as a note, most hands start blistering up around 100 PU, so be advised.
kipping pullups, abmat situps
i thought my time was pretty good for a chick until i read some of these posts...i seriously don't know how some of these girls did this in 22-25 minutes. i'm amazed.
As Rx'd in 33:02.
Situps done with feet anchored on floor.
Most pull-ups were kipping. Sit-ups with feet anchored.
Vaughn in Jackson, Tn. 41/M/5'8"/165
As rxd: 34:40.
The pullups weren't so bad. The damn pushups are rough because I have been doing them with my arms out and forward. This gave me great numbers but eventually injured BOTH rotator cuffs. I now am forced to put my arms as far in as possible and hug my elbows to my side. Much tougher and better for you.
Squat clean 3x3 60/65/70kg PR
25+ 50 reps of pull ups, push ups, sit ups, squats 13.10
25 sit ups (anchored)
50 pullups (jumping pullups)
50 situps (anchored)
75 pullups (jumping pullups)
75 sit ups (anchored)
28:25 as Rx'd
28:29 as rx'd (anchored situps)
Unanchored crossover situps. Avg HR 167, peak 179. At playground structure, Camarillo airport.
just back from 3 months of starting strength, which has killed my metcons. doing CFSB.
back squat: 135,185,205,225,245 x 5
this WOD at 25 and 50 reps, left off 75.
15:38. painful and slow
awesome workout. can't wait to get the metabolic conditioning back up, especially the pushup/pullup.
As RX'd with one slight modification: split up the 75 pull-ups 25-25-25. Hats off to anyone who can do this completely as RX'd.
CFWU x 3; 8/#55
22" Box jumps for DUs
Situps split 1/2Swissball/1/2 grd, feet anchored
3x25 rope jump, 3 sets HSPU, 2 x PAC laps 1:31/1:26
47 minutes, last set of 75 pullups was jumping.
37:05; 75 pullups at the end were brutal
As RX'd. Situps on decline bench #2. 25:27
SUs were the major sticking point (approx 6 min for last round SUs alone).
WOW that wasn't as enjoyable at all.
As rx'd: 21.43 Anchored sit ups. Pull ups were tough. This was rough.
Scaled to 15/35/50 and only completed first two rounds. Right shoulder and elbow flared up on pull-ups and decided 50 more reps wasn't smart.
My first CrossFit workout. I'm pretty surprised at how badly it beat me down...ripped through the first two sets quickly but really struggled to finish the last set of pull-ups in any kind of a decent time.
33:52 as rx'd.
brutal....kicked our asses!
Brutal...but ya gotta love it!!
as Rx'd 23:58
didn't do last round of pullups or situps. otherwise as rx'd
17:55 Loved it. Felt sick afterwards for a few...
I got to the last round of squats and died. I felt sick - dehydrated and tired I think.
4'00" for the first round
approx 10-11'00" for the next.
Spent the next 9 minutes lying on the floor and doing 5 squats a minute. Then decided to give up the ghost!
25min flat not rx'd
did in 100 degree weather 100% humidity bali indonesia. switched order to 75,50,25. subbed dips for pulls due to no bar. killed me anyways.
Wow....this one was hard!
Needed to go to the Gravitron machine for the last round of pull-ups.
Made it in 20.41
some WODs dont look bad on paper til you get started and say "oh crap". this one, however, just looks bad on paper. i didn't worry about the time restraint and just concentrated on finishing it - as I had my doubts.
no rips either! darn close though!
Last 25 pullups jumping, otherwise as Rx'd: 25:59
Craig, last 75 pullups jumping: 28:42
oh man this was brutal - long to do and long to recover
my own scaling of:
15 pullups (got the order wrong)
50, 35, 35, 50
75, 50, 50, 75
Scaled to Puppies version, Sets of 10, 15, then 20.
Finished in 13:38. Question: When do i move up to the next version? When i can do all the pullups in one shot? I can get 4 kipping pullups, then i take 2 seconds, do a couple more, repeat until i'm too weak to kip. Then i finish with jumping pullups. The time and stress on my body seem low, like i should move up. any thoughts?
did a wod from crossfit football:
5-5-5-5-5 back squat
100-110-120(fail on 5th)-120-120(fail on 5th)
1min row - 1min rest
1min row - 50sec rest
1min row - 40sec rest
1min row - 30sec rest
1min row - 20sec rest
1min row - 10sec rest
35:00 AS RXED; FULL RANGE EVERYTHING; BEEN LAYING OFF CROSSFIT...HERNIA SURGERY COMING UP DEC.
15-25-35 of everything
Tough but fun.
oops, forgot the situps. 24:13 without them.
For Squats, Push Ups, Pull Ups, Sit Ups do 3 rounds: 25, 50, 100
Subbed Pull Ups with Jumping Pull Ups
After the 31st rep on the 3rd set I switched to Jumping Pull Ups
The Pull Ups were hardest by far.
did 4 rds 10 strict pullups then 25 each pushups unanchored situps squats in 14:18. before that did Gold's gym bodypump class just to see what it was like. Well, my body didn't care that I've done crossfit for 2 yrs. Class kicked my butt and I had to set the weights down several times.
@ work, 2nd WOD of day,
24:47 as rx'd, pullups slowed me down the most, squats straight through, chest is destroyed next day
As rx'ed (without the ability to kip very well because the NATO gym sucks) - 28:43
Scaled down to pack- almost..
10 chines - 2 in a row (pr!), then jumping
10 chins jumping
10 chins jumping
50 pus (30 then 20 after situps..)
No stopwatch. Was at 21 mins from clock
27 min as required.....great workout!!!!
hhmmm was this a trick or a treat.... arms hurt for 3 days.
modified pushups and pullups to australians on the rings/bar due to shoulder surgery
Couldn't even think of doing RX'ed
15-35-50 from over at Brand-X
I also did bench push-ups (much weaker than others)
The Pull-ups got very broken in the last set, but was able to maintain the idea of "for time"
push-ups still had to be broken in last set as well. This was a mess all around, just glad I scaled :)
As Rx'd - 34:51
WAY hard in the last round, especially pull-ups.
31:07 as rx'd
I had trouble concentrating during this wod. Going up in reps every round is definitely more mentally challenging than tapering reps down every round.
What a great Halloween!
done 11 5 09 at home, 7am
25 Pull-ups DH, sets of 5
50 Pull-ups kipping, sets of 5
75 Pull-ups all jumping, sets of 5
Jumping pull ups on the 50 and 75.
:75 Push-ups --> stopped here as someone stole my chinup station and i got called to the front desk cuz my client came in
so no 75 Pull-ups 75 Sit-ups
kipping for all PU, towel situps, air squats, full proper pushups
19:13 without the last two.
as RX 21:34
as RX'd and it was tough!!! 28:54
Getter done. 2x2x2x2x2 if you have to.
I'm a runner...I never thought I could get my heart rate as high as running by doing pulls, pushes and sqts. I was wrong.
just 25 and 50 sets - 21 mins
15 squats,pushups, pullups, situps
The last 50 pullups smashed me. Broke up into sets of 5.
Was this close to meeting Mr Pukie
Some OL practise first
1-3 reps sets of:
power snatch 50-60kg
power clean 80kg
Scaled to rounds of 15/30/45
rd 1 done at 2:10
rd 2 done at 11:20
as joe rogan would say, "he came out and blew his wod in the first round!"
Situps on ghd to parallel.
Set of 50 pullups ended up with jumping for last 15 reps.
CFWU-2. Only 2 since workout incorporated so many exercises. Superman. Burgener. 2 min DU.
Disapp w/pullups on rounds of 50 & 75. Only 5-6 generally & breaks too long. Squats pretty good. Good rhythm w/arms on squats.
bench /pulldown 1st then 25,50
23:22. Short on time; only did 25 pull-ups in each round.
Pull ups still a slow spot for me.
As Rx'ed but could not finish last 25 pull ups since I had to go back to work, all other sets fully completed
This one sucked, but I still loved it. The last round was slow murder. These harder ones really help toughen up the mind.
Pull ups slowed me down, so I had to sub jumping pull ups for the 50 and 75 round. Besides that, everything was as Rx'ed.
25's Round: 4:20
50's Round: 10:48
75's Round: 22:19
scaled to brandx 'pack'
Sit-ups were anchored abmat
Just made one year doing crossfit!!!
Did this one as is and in full. No anchored feet.
Partners time 25:57
I killed the pushups, but the pullups got me back.
Samson Stretch x3
Jumping Pull-ups half-way through 50rep-set
Situps w/ anchored feet with 25lb plate
I don't think I could have done 150 pull-ups in under 20, so that really hurt my time. The rest wasn't epically bad.
Had to use the pulley machine at 220lbs.
Best consecutive reps:
32 Pushups (second round)
I am a week behind so I didn't do this on Halloween, but I felt like it was halloween-like Pukie was punishing me for every carb I've eaten since halloween.
had to do pack
subbed 50 jumping pull-ups for the last set of pull-ups
had to do pack w/o since still not used to so many pull-ups
subbed 50 jumping pull-ups for last 50 pull-ups
brandx pack scale
situps (abmat anchored)
43 yom 202 lbs.
Scaled to 20/30/50
26:14 anchored feet, as rx'd
3 sets of 25
-gravitron pullups (20)
Only finished 25 and 50 rds, ran out of time
34 year old male 201 lbs
Scaled this one to 20-30-50.
did 25 and 50, no 75 approx. 21min
Out of time - 24:30
done after 4x800m
used a smith machine to do my pullups on
35 min or so (watch accidentally ran after finishing)
Scaled this one to 20-30-50.
I actually did this in reverse 75's, then 50's, then 25's. This helped to be able to be fresher for the 75's.
50 Pull-ups last 25 w/ chair assist
M - as rx 42:00
R - 15,30,45 reps - 19:19
As Rxd 27:36, did 12 extra pullups at the end as I felt I wasnt getting full range of motion on some of them
This one was a burner. Good luck everyone.
31:40 with only mod being last 10 pulls on round 50 being jumping and last 25 pulls on round 75 jumping.
Must learning kipping better!
Could of pushed harder on the last set of pull ups.
Rough work out...good stuff though!
Month and a half doing crossfit; this evil bastard will have to be my new benchmark for badass-edness.
Done with 25's and 50's just short of nineteen minutes;
Total time when done with 75's: 42:05..... I am a fat bastard.
All but pushups, situps and squats at 25 were broken, but otherwise Rx!
5-10-15-20 pulls, push, squat, sits; max rnds in 20 min.
8 rounds greg
9 rounds kelli (jump pulls)
34 yom. 194
Attempted 20-30-50 again. Made it to 17 pullups on the last set. Simply ran out of juice. Stopped time at 20:21.
didn't do the pull ups