Nice kid, that Boz.

whoa...early post. Lauren you going to bed early tonight or something?

There is no way I'm doing any kind of pull-up tomorrow.

So you're a fireman...what kind of calls do you go out on as a fireman?
Wow Sevan it just gets better and better. You made my night:) No but all smart assing aside, loving the videos of Mikko. My bro keeps talking smack saying I have a man crush on Mikko. I don't but I do think he is a great champion and I get a kick out of his humility.

Post #4

There is something seriously wrong with you.

Eva today (41:22 PR by 4-mins), C&J's tomorrow with OL coach, Nutrition Seminar Sunday...then I will destroy this WOD on Monday. I'm excited, PJ and L-PU work well for me.

Here's an idea: do the PJ's in front of a power rack, then rack the bar on a high hook and use the bar for LPU's. No time wasted.

NICE SHADES JUDGE....arggggg...cant do WOD ( recovering from a minor surgery)

Just watched the CFKids video from ystd. No matter what I do today I'm definitely on that wall with some med-ball clean skill work.

Love me some CFK teaching. What a special program.

There is no way I'm doing any kind of pull-up tomorrow.

Comment #3 - Posted by: Playoff Beard

Amen to that, PB. Luckily, I only did 36 pull-ups yesterday! Scaling down to 3 rope climbs for the 15 L-pull-ups sounds smart.

Comment #6 prian p...great idea... I like it!

its my 3rd week doing crossfit. How do I do a low pull up?
thanks

Pic is like a scene from a movie.......That Boz sure has "The Right Stuff". That or the song "Flying through the Danger Zone!"

#10, it's an "L" pull up, not a low pull up. The "L" means you hold your legs straight out, parallel with the ground and do a strict (no kipping) pull up. These can be pretty tough. I believe the correct way to scale these is to bring your knees up and into your chest if you can't hold them out straight (as opposed to just letting them drop down).

Wow stacking up a bit here!

oohh ok.
thanks for your help

Guess I need to bring the bar inside tonight so it can be warm. A little bit of snow and cold a mile high tonight.

Glad we are taking it easy on the legs....

What did my arms do to make coach punish them so.

Sweet....I have a feeling those L's are gonna be brutal.

eva last night. 40:14. subbed 1.5 pood for 2 pood swings.

I'm going older school on the Boz sunglasses movie references: the man with no eyes from Cool Hand Luke. I've certainly had some workouts when I kept coming back with nothing. Now it's time for sleep. Luckily, I get to work out in a box, but don't have to stay in it all night.

I'll be doing:
15 95# push press
15 95# bent row
15 Abmat situps
5 rounds for time

Sometimes CF goes overboard on pullups, IMO. 150 on Friday and another 75 - with "L" - on Saturday? We change angles on pressing from dips to pushups to HSPU to all the barbell exercises too. But the pulling is all just pullups (and rowing, occasionally, if you have a C2). Time to expand the horizons on pulling a little.

Operation Pull for Hope is today (14 November) at 5 pm EST.

Gillian Mounsey will do 100 muscle-ups in 1 hour, in an attempt to raise $1,000,000 for wounded warriors.

There'll be a live webcast at www.gillianmounsey.com/charities.htm

Ok, this might be a dumb question, but since I've been doing Crossfit my arms, shoulders, legs, and back have just exploded in size. But my chest is just staying the same. I am happy with the the results, I am more powerful and in better shape now than ever before and it helps me be explosive on the racquetball court, my game has improved drastically. But I'm am trying to look proportional as well. Doest your chest just take more time or could I be doing something wrong?

#22
I believe that this is due to the large amount of pullups and other types of exercises performed. Notice that Crossfit does not do a lot of bench press and most chest exercises are either dips or pushups. What I have started to do was added chest into my warmup. Warmup is 3 rounds of 60lb Overhead Squats, Pullups/Rows x 10, Chest x 10, Abs x 25, and hypers by 10. For Chest part I do one heavy exercise per 3 days.
Day 1 would be Bench (as heavy as I can get 10 reps) then decreasing the weight as little as possible and still get 10 reps.
Day 2 I do pushups x 15
Day 3 I do dips x 15.
Off
Day 1 - Incline (same prescription)
Day 2- Pushups x 15
Day 3 - Dips x 15
Off
Day 1 - Close Grip (same prescription)
Day 2 - Pushups x 15
Day 3 - Dips x 15
Off
Day 1 - Bench again (but I increase the weight by 5-10lbs.) Example Day 1 (Bench Press) did 210 first set, 200 second set, 190 third set. Next Day 1 (Bench Press) did 220 first set, 210 second set, 200 third set.

M 5'11 153lbs

5 Rounds

95# Push Jerk 15 reps
15 L Pull-ups

14m 3s

My first crossfit WOD... Kind of tiring those 75 L pull ups... haha

As RX'd. Push jerks (from floor each round) unbroken. L pullups broken 5-5-5, 3-3-3-3-3, 3-3-3-3-3, 3-3-3-2-2-2, singles last round. Form on L pullups improving greatly, didn't count any questionable reps.

13:41

Round times: 1:22, 3:05, 3:03, 3:10, 2:59

27:28

Scaled: 5 x rx'd pullups/round, 10 x L-hold with partner assist/round

Ego checked.

5 rounds:

15 95lb push jerk (one break per round)
15 L pullups (singles last round)

L pullups were not to full lockout, except for last round of singles

13:16 11/14/2009

RX'd: 18:01

m/44/75kg

Mixed warm-up including 8 HSPU head-to-floor (PR!)

WOD as rx´d: 13:12.
Nice one, totally wrecked.

On my third year of CF and finally getting PJs (slow learner).
L-PUs in sets of 2-5 reps.

M/5'11/39/195lbs

5 Rounds

Round 1/2-- 135 Push Jerk 15 reps
Round 3-- 155 Push Jerk 15 reps
Round 4/5 165 Push Jerk 15 reps

15 L Pull-ups

30:15

RX'd 17.31

rx'd 17.31

no l-pull up, so i did "normal" pull-ups, 19:58 min
first time that it was not a metcom-issue, but a strenght-issue, my forearms killed me. pretty happy about that. ;-)

jumping L-PU's
PJ as rx'd
24.15

17:33, L pull-ups are the death of me.

rx'd
13:33
Super Happy with this!

Done this one in my garage.

Five rounds for time of:
95 pound Push-jerk, 15 reps (subbed with empty bar - roughly 10KG but my form was magic :-))
15 L pull-ups (subbed with jumping PUs - couldn't do L PUs before Op so I can't do them now !)

Total time 6:21

Hopefully do it with weights next time.

#22

Well, really it all depends on your goals. If you, like many here, are using CrossFit in its purest form, to prepare you for survival and performance in some functional aspect of life or occupation, then stick to the HQ wods and don't worry about the "size" of your pectoralis. The purpose of the programming is different from a bodybuilding format.

However, if you need to improve your strength in some specific way, and/or building lean mass is a priority, you will need to consider one of the strength based programs around,ie: MEBB, CFSB, CFFB, Hybrid etc and you can find more on those on the message board. Personally, I find the mix of CrossFit and Westside Barbell with the MEBB designed by Coach Rut to be most helpful for my particular goals and performance agenda. Hope this helps.

m/24/171

12:40 as rx'd, good day

m/41/5'6"/145

as rx'd: 13:29

12.50

Big Saturday of football today. Biggest game pits an undefeated team against a one-loss team for the conference championship.

Williams (6-1) vs. Amherst (7-0)

What? There's another game this weekend?

;=)

The filter must be set on "capricious and arbitrary" this AM.

rx'd 26mins
push jerks felt very good today, and they got better each round as i settled into a rhythm.

For the L Pull-ups are you guys using a towel?

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 pull-ups (first 3 rounds mix of strict and seated, last 2 rounds used 30lbs of assist)

15:39

22:23

Dropped my legs on L pullups...should have scaled to bent knees to chest...

22 min really slow time. First time back in the barn in awhile.

five rounds:

40 lbs push jerk-15 reps
20 lbs assist pull ups - 10 reps

14:03

could probably do more weight on push jerk, and use lower assist weight. but felt good that i could go fast with the weight i used today.

rx

10:45

31/M/190

Didn't do it - I spent the morning workign on my muscle-up.

Finally got my first one. Then after trying about 6 more times without success I got one more.

I'm pumped.

34/m/175

as rx'd with some of the ugliest L pull ups
17:02

16:33

Completed as Rx

3rd Crossfit workout

17:01 (Note for next time: Shared pu's with someone,don't think it mattered on my time as I needed the rest. Not pretty,L pu's 10 on first set unbroken,then broken at 3 to 5. Pretty good form on 1st few sets, concentrated on 90. PRACTICE L's MORE OFTEN!!!!)

as rxd----L pullups not strict

9:49

scaled up to 115 lb. Push jerks
14: 28
L-pullups need work

WHOA HORSEY! 10:51 L-PULL UPS ASSISTED BY BENCH
CANT SEEM TO GET MY PULL UPS IN WITH OUT HELP. ANY BODY HAVE ANY IDEAS
F/48/115

3 rounds as rx'd + 15 pjs:

20.40

wow. I loved this workout. Mega tough, but mega fun!

LPUs are starting to come now that i'm doing more stuff on the rings: my first set was chest to bar! Sadly this doomed me for completing 5 rounds..

Patrick McClurg, Northern Ireland

Had to scale back...still working on the muscle endurance. Rolled it back to 10 and 10. Had to roll it back to 4 sets though...my body is not fully on board with the WOD's yet. Also not my day b/c I had to share some equipment at the gym so I didn't get a real training time since a trainer was working with a client. No biggie, still gettin it done!

M/26/6'1/175

#22: I've coined a term for your situation: "lil' CrossFit chest." I noticed the same phenomenon when I started CrossFit about a year ago. My posterior chain developed, but my chest stayed small. The only chest exercises that were coming up on a regular basis were pushups, dips, burpees, presses -- and those weren't isolation exercises. However, despite the small chest, I noticed that my performance in all sports improved (basketball, golf, tennis, boxing, etc.). I think the point is that the chest is low on the priority list in terms of functionality. It seems to be more for show, which is why most non-CrossFitters spend so much time working that area. But, in truth, to be a great athlete, the posterior chain is far superior. Lastly, I think CrossFit makes your body proportional. While it seems like your chest gets smaller, its actually in line with the rest of your body. It's just that most lifters work the chest excessively.

33/m/165

did 3 rounds 11:01

14:17
Rx'd

My L-pullups are finally here. I think all the GHD stuff we have been doing is really helping. I could be wrong, I dont really know the science behind this stuff.

I forgot to mention this in my earlier post (#53):
The bar accidentally clipped my chin on the push jerks, i feel a little dumb for letting that happen but from what i hear bleeding during a Crossfit workout is just part of the experience.

46/m/71 kg
3xCFWU
WOD time 28:01

Is that the Boz or General Patton?

"Prepare for the unknown by studying how others in the past have coped with the unforeseeable and the unpredictable."

George S. Patton

Who knew that Patton was a crossfitter?

2:23 did gravitron L pull-ups after 1st set - arms tired from doing Cindy yesterday.

39/m/5'11/165

5 Rounds for time of:
30# Dumbell Push Jerks, 15 reps
10 L pull-ups (legs not straight)
11:20 (arms still shaking)

M/44/6'0"/180
subbed knees to elbows and pull ups for L pull ups.
23:40

CG E-City CrossFit
Leary(m/44/5'11/200)
19:35

49/m/190

16:07 as Rx'd.

As prescribed;

11:37

M/34/70/205

m/29/5'11/168

rx 15:42

m/38/76/210

Couldn't stay straight on L PUs, mostly knees to chest

17:40

20:52 as rx'd.

23:29.

L-pullup density was 50% higher than last time we did L-pullups! I did about 3 per minute, compared to 2 minute previously.

Also did CrossFit Strength Bias: Deadlift 5RM 340# (10 lb PR), 20RM 195# (20 lb PR).

And my hands didn't rip, even after Eva! Great day.

Did this at Camp Taji.

Warm up: 5 min aerobic row

WOD (modified):
15 (85 lb) push press
10 L-pull ups
five rounds for time

13:38

Cool down: 5 min aerobic row

13:36 as rxd

26/m/5'11"/186
as rx'd
15:24

21:21 as rx'd

as rxed

14:24

HQ,

FYI: It looks like the CrossFit journal site is down.

approx 15min
subbed inverted pushups

bw 170

last time
21:43

this time

subbed deads
315x5
360x5
410x8

m/23/5'8/174

As rx'ed

14:58

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

time 15:38

Warm up
30 GHD situps
30 Back ext 40 lbs
15 abmatt situps 40 lbs
15 reg situps 40lbs
30 squats
30 Camille pushups.

This felt pretty good even though the L pullups were broke all up. 5's 3's 2's 1's, what ever I could get in a set in good ROM and form.

Jerks were funny, light enough I wanted to push press it, I had to push light and drop under to keep from push pressing it, it slowed it way down. With a push press I could fly on this.

In saying that, last round of jerks were all broke up. 1through 4 were 2 sets of at least 10 then what ever to finish.

Oh Scott, I pushed really hard on the breaks, I tried to stay on the 3,2,1go , but there was a few times I did the 3,2,1 go twice. Happy with that. You will have fun with it.

12:26 as rx'd (pr)
all Push Jerks unbroken, L-pullups broken, shoulders still smoked from Eva.

rd1 :31/1:12= 1:43
rd2 :50/1:45= 2:35
rd3 :50/1:59= 2:49
rd4 :51/1:54= 2:45
rd5 :42/1:47= 2:29

11:34 as rx'ed

48 / 175

as rx'd

14:47

as rx'd:
24:20

My own WOD.

DB power snatch : 10 singles with 90 lbs, both arms. Faild with 100. Took it to the chin but didn't got under it.

Jerks : Singles up to 250.

Push jerks : 3 x 3 with 205.

Push press : 3 x 5 with 185.

Weighted pull ups : 2 x 5 with 25. Singles with 40-50-60-70-80. Failed with 90.

m/31/5,8/182

As rx'd:

16:17

M 37 6' 165#
10:35
thought it was push press. Just realized it was push jerk. I'm sure I saved time because of the mistake. Still a good follow up to Eva yesterday. Pull-ups were tough

# 23
I like your chest work. going to incorporate it to my workout.

5 rounds
scaled up push jerk to 105# 15 reps
L pull ups 15 reps
17:11

As rx'd 17:15.

m/42/165/6'

as rx'd: 14:48

34/F/5'10"/160

I’ve been dealing with retrograde performances lately, which has definitely had a negative effect on my motivation. Last night I said F@#* it and had pizza, beer and cheesecake. Today I almost didn’t even do the workout because of last night’s eating and the fact my hands were messed up from Eva. But…I did work out, and like I have experienced before, I have found that working out with other people made it so much better. I will have to try and continue to work out with others instead of going solo as much as I can to try and get out of this rut.

As Rx’d with 66#
All jerks unbroken
12:53

went with dead hang pull-ups

13:49, didn't feel good today

M/21/165#/72"

As Rx'ed 16:11

I have a question: For a proper push jerk, do you have to come down into basically an over-head squat (knees parallel to the ground) or are you just getting low enough to the point that you catch the bar above your head with elbows locked out, and then standing all the way up?
I didn't do a full squat every time, I just got low enough to catch the bar over head, then stood up. I hope that's correct.

95# PJ
J/ neg pull ups, CTB
=15:25

BS "therapy" 3x10, 155#.
Great form, felt good/ easy.

Erin

As rxd
L pullups not strict

9:49

Kevin
M/50/5'11"/170
21:10, as Rx'ed.

Doug
M/16/5'11"/168
19:27, first two rounds with "L" pull-ups, last three rounds with "N" pull-ups.

Carole
F/51/5'6"/130
23:50, with "N" pull-ups.

Question:
It seems like 10-15 mins is a pretty good time for this one as RX'd. Why do so many people modify the WOD to make it easier, and then complete the WOD in 6-7 mins? Why not do something closer to the RX and work a little harder?

Best I can do are with tucked knees.
8:53

38M/5'10"/168#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; TWG Abs conditioning, 1x5; BWU, 1x3.

As Rx: 10:11.

C/D: GHDSU, 1x50; hip extensions, 1x50.

Felt a little flat coming off the ravages of last night's slug fest w/Eva. Actually, the PJs were pretty easy. The L pull-ups were where most of the time was spent.

Ok... that hurt. Did dead-hangs as I'm still new to CF & "L's" are not possible in any quantity over 10. (But I'm working on it)

16:13 (multiple sets require in the later rounds)

still hurtin from a HSPU, L pull up workout i did a few days ago so subbed in strict pull ups.

5 rds:
15 push jerk 95#
15 strict pull ups
Time- 14:55

Any body losing alot of body weight? i have been doing the main wods plus warm ups for a few months,and i lost about 12 lbs! i didn't think i had it to lose in the first place. the only meat i eat is chicken breast...but ALOT of it. plus i try to zone it, so my meals are like 16 blocks each plus snacks. i'm down to 170 and starting to worry a bit. any help?

29 minutes

Started with L pull-ups but then scaled down, ended doing kipping pull-ups.

41/m/176cm/73kg

As rx'd

14:37

I did the L-pull-ups on the same bar (racked in the squat stands) that I used for the push jerks before. My L-pull-ups are still not very pretty.

#107 - If the only meat you eat is chicken breast you probably need to amp up your good fats. Glug the olive oil, get your cashews and almonds on....

m/30/223

13:56

#110. Thanks for the answer. i try to get all the almonds i can into me, do you think red meat will help build lean mass? i am trying to get about twice as many blocks of fat, but almost only from almonds.

39:20

CrossFit Presents: DR. SEARS LIVE WEBCAST - ENDICOTT COLLEGE 2009

In a first time event for CrossFit, watch a live internet stream of Dr. Barry Sears, creator of The Zone Diet, presenting his renowned lecture on the anti-inflammatory aspects of The Zone Diet and how it relates to enhancing your physical performance. With a precisely balanced diet, smart training and the right amount of essential fatty acids, athletes can improve reaction time, reduce body fat and inflammation, and improve moods - all leading to a higher level of performance.

Go register at: www.todocast.tv/500films/searsendicott09 (w/f/s)

Help spread the word about this event!

Nice rig in the background. Semper Fi

9:34, 3 rounds. Sticking with my scaling down promise.

Vary the meats up for a week or two and see how it works. If you're not hungry a lot, could be there's something else at play.

19:12

Doh! accidentally did push-press. Scaled to 85lbs. Avg 158, peak 170. Missed Eva yesterday; Kudos to everyone that did yesterday AND today's WODs. Congrats john g!

Haven't been reading the comments much lately and today I was astounded to see so many outstanding times from age-challenged Crossfitters. Way to go Duane, Marty, Rich G, denob, NikNichols, Jim D, Adam, Tom Perry, P&M, and Memuc!

Thanks for sharing Laura, it's nice to find out that that stuff happens even to Crossfit superstars!

wod as rx'd
13.26

14:47

OK, Eva, you're not very nice ;P

As Rx'd with my home-boy Ian C.

47.54

I didn't know I could turn chalk "pink" like that... looks like it's New Skin for Nate ;P

3 rounds

15 push-jerk 95#
10 pull-ups (tried to do tucks, mostly dead hang)

13:11

as rx'd 17:04

Felt good although time was slow, on to some rest!!

as rx'd 17:04

#117. thanks again, i'll try it. and i am ALWAYS hungry. it drives my girlfriend nuts....

Substituted bench press for Push Jerk since I did the clean and jerk workout from Thursday yesterday

5 rounds
90lb bench 15
100lb pull downs

~21min

M/49/151/1-1-06
CFWU x 3 (ring rows)

CFSB re-set

Front Squats 3 x 3

140 x 3
160 x 3
170 x 3 (PR is 175)

High Rep Back Squat
135 x 15 x 1 (PR is 140 x 20)

WOD (Scaled for CFSB)

5 RFT
5 Push Press 95# (mis-read WOD)
10 Knees to chest PU

9:40

Note, as of ystd officially 15 blocks, 2X fat.

Correction, Front squats were 5 reps x 3 rounds, not 3 reps.

30:45 as rx'd

Push press was getting pretty heavy for me. Loved though!

That was 5th day in a row for me and I am looking forward to Rest Day.

Thanks for the great cycle Lauren and Coach!!

struggled to fully extend L pullups

Time: 19.54

Had to sub a diff work out due to torn up hands from yesterday.

3 Rounds for time:
Elliptical 1/2 Mile
50 Back Extensions
50 GHS

26:51

I know this had been beaten to death by many but I was wondering the generally approved way to protect your hands. Tape? Gloves?

I'm a drummer and it kind of sucks to be out of commission after tearing my hands up. Would workout gloves suffice in protecting my hands during high volume kipping pull-ups? Thanks.

Marc
I would say you need to at least triple your fat intake and hell yeah eat some red meat. I once heard a very successful powerlifter and football coach say its darn near impossible to gain lean mass without red meat and milf!

Uhhh, that last line of my post should say "without red meat and MILK". Is it possible that was a Freudian? Haha

13:52
I might have only done 4 rounds... I can not believe I lost count... maybe? rubbish!

75 L-pull-ups. That is insanity considering the WOD yesterday was "Eva". So I respectfully declined to do that today. Instead, I decided to do one of my favorite strength workouts:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads from each set to comments

Warm-up: Shoulder circles, trunk rotations, PVC shoulder dislocates

all weights in Kgs.

SP 40/5(warm-up)-50/5-55/5-60/3-65/2-70/1
PP 40/5(warm-up)-50/5-55/5-60/3-65/3-70/3
PJ 40/5(warm-up)-50/5-55/5-60/5-65/5-70/5

Supplemental:

Deadlift 70/5-100/5-120/5-140/5-160/5
Row 500m x 3, rest 3 min between efforts: 1:29.1-141.1-143.1

m/44/185/ 6'3

As Rx'd: 18:36

I suck at L pullups. They killed my time. Need to work them into warm ups with the double unders. Very disappointing time today.

Off topic question, what's the color coding on the plates I've seen in some of the videos and the above picture? I've seen reds, yellows, blacks. I'm assuming there's a standard kg to each color.

m/170

14:51 rx

Pack

5 rds

65# PJ X15
Tuck Sit PU X10

8.45

Really under estimated my ability on this one - full deal next time.

Comment #137 - Posted by: J Rozelle

From what I've seen in Olympic Weightlifting (kg) and in CrossFit (#):

Red = 25kg/45#
Blue = 20kg/35#
Yellow = 15kg/25#
Green = 10kg/10#
White = 5kg
Black = 2.5kg or unassigned

Subbed normal pullups for L's

29:57

As Rx 13:29.

Those L-Pullups are crazy.

15 95# push press
15 95# bent row
15 Abmat situps
5 rounds for time

15:13

16.46 as Rx'd

20/m/5'11"/163

19:12

Substituted jumping ring pullups
Jerks done as (5x3)x5

14:34, doing push press.

M/44/185/5'9"
As Rx'd 12:40

Definitely less mind mashing then yesterday.

15:54 RX.

Aloha,

Jordan

H.O.
rx'd
22:45

M/34/5'11"/167

Subbed the "L" pullups for Kippings. I'm still learning the "L" stand. Began the workout thinking about scaling it down to 3 rounds but hell after I started the adrenaline kicked in...and it was worth it!! Did 5 rounds.

CFWUx2
5 rounds of:
15 Kippings
15 Push Jerks 92#

Time: 0:31:07

changed it up a little

95# - 15 push jerk
15 - knees to elbows
95# - 10 bent rows
1 - rope climb

4 rounds for time - 15:02 - pretty tough should have went 5 rounds probally

what do ya'll think

23:17

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

M/45/190

23:40 as Rx'd

L pull-ups slowed me WAY DOWN.

This is a question that's always nagged me about crossfit: why not more bench work? Here on the site the bench is only utilized once every month or every two months. That's not enough to add strength or to see results. Sure, there are push-ups, but nothing works the chest like a bench press or dumbbell press.

Just curious. Will post time later.

rx'd

17:42

46/150#

15:40

24:00
regular pull-ups

30yo, 5'11", 175lbs

21:28

This is my first time doing this as rx'd (though my legs still drop between reps on the L-pullups.

17:17

14:53 L pullups really slowed me down

14:59 as RX'd then a PR 5km run @ 24:01.

5x:
15 Band assisted HSPU
15 L-Pullups

17:37

13:06

16:10 Rx'd

26/m/5'7/210#

13:10 as RX'd

m.23.175

rx'd

19:34

No intensity today.

3 rd modified CFWU

18:25

no energy, kinda slugged through...

MGySgt. USMC M/48/6'2"/210

As Rx'd 24:10

All PJ unbroken but can't say the same about the LPU. ha ha

I continue to be humbled and make no excuses except for my regular few. I have been missing WOD's due to College, Homework, work, honey-do's, etc. ha ha ha

Thanks Coach

OooRahh CrossFit

M/38/69"/200

As rx'd 19:48

22:11
regular pullups- unassisted
65# women's weight

m/21/5'11"/175

5 rounds
95lbs pushe jerk - 15 reps
L pull ups - 10 reps
scaled L pull ups (lats still busted from Eva)

9:05

14:55

75lbs push jerks, 15 L-sits and 15 pullups for 15L-pullups. Hands are tore up from Eva

3 sets:
Swiss ball squats 30lbs dumbbells
split leg good mornings 80lbs

as Rx'd
L-Pulls done in singles

13:49

16:54 as rx'd
Beer me. (umm.. Mich ultra pls)

F/24/150

5rnds
sub'd 65# PJ, negative pull ups

24:00

m/40/5'7"/146

19:10, although I'd admit that a few of my L pull ups were more like v's.

Must do a better job with core work.

as rx'd

12:05

9:01
3 rounds, 65-lbs., sub: strict pull-up

18:37 as rx'd. L pullups are getting better.

Five rounds for time of:
95lb push press
15 pull ups
15 leg raises
30:15
m/52/215

CFWU x1
Burgener WU x1

As Rx'd 24:11
(except last two rounds had to do a few ~10 of the pull ups as regulr DH pullups on gravitron. Only PU bar station was in high demand)

This was after making up with Eva in the morning. So i have to crush this next time.

11:44 Rx/ed

Wow! Someone did this in 9:05?! Not easy after EVA yesterday but a respectable 12:15 as prescribed.

Comment #102

"Question:
It seems like 10-15 mins is a pretty good time for this one as RX'd. Why do so many people modify the WOD to make it easier, and then complete the WOD in 6-7 mins? Why not do something closer to the RX and work a little harder?"

I'm actually working with my wife and her friend right now, and they're really getting into crossfit. Obviously, they're far from where I am, as I've been crossfitting for over a year now. So I'm doing all of the workouts as prescribed, and they're doing scaled versions. I notice the same thing that you do, that their times are a lot "better" than mine, and I've had the same thoughts you are having. However, I've come to understand that this is due to the fact that I have to scale all of the workouts down so much for them to be able to do the exercises without hurting themselves, along with being able to concentrate on the proper technique for each exercise. So maybe they could step it up a little, but as newcomers to crossfit, it would probably be at the cost of developing proper form and getting to know what their limits are (injury-pervention-wise). At the same time, they're still pretty smoke-checked after the workouts that may only last for 10 minutes or less.

At the same time, some that have really good times for scaled workouts may in fact not be pushing themselves like they should. It's really just up to that persons situation.

I hope it helps to hear some input from someone that has a first-hand perspective on the subject.

D
@ 18's

15x PJ 15x LPU
1 :50 2:21
2 4:12 6:20
3 8:15 10:41
4 12:11 14:55
5 16:33 19:24

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 Dead Hang pull-ups

14:27

18:02!
Subbed 10 l-pulls, had to do kipping pulls on rounds 4 and 5, + 5 kipping on round 3. Coach you rule, love crossfit!

Josiah
95 lbs push jerk-15-15-15-15-15
L-pullups-15-12-9-6-3 I need to work on these
11:03
Julie
65 lbs push jerk-10-10-10-10-10
kipping pullups-15-15-15-15-0 What a beast babe!
16:something

m/20/6'1"/170

as rx'd: 17:53

14:16

as rxed but did knees at waist, cant quite do the L pullups

opt Dig Dawg challenge
-row 800 meters- 2.3 365/160 bwt
rest 5 min.
-power snatch, sn. balance, ohs, hang squat snatch 7rds- 1:25: missed last rep, 1:40 total time
rest 5 min
-AMRAP 3 min. c2b 3, burpee 3 8ft, 9 rds
rest 4 hrs
50 walking lunge, easy
20 CJ @135- pretty quick, felt good
30 ring dips- very broken, too broken
25 wall ball- 10,10,5
30 GHD- too broken
30 KB swings 15,15 hard but good
75 double unders arms were useless 2+minutes to complete
11:40 total time, should be closer to 10 minutes

23:16, used rings for L pullups

12:54

Missed Eva
L pulls done in singles mostly

20:11

Awesome workout,
Did this with some other fire guys on the shift
95LB push-jerk x15
W/
15 L pull-ups
Time: 10:21
M/25/192lb/6'0

14:29 as Rx'd

L pulls a bit ugly. But breezed through pjs. Gonna buy a doorway pullup bar so I can do some homework.

m/27/5'9"/180

WOD as Rx'ed for 4 rounds
and for 5th round, did Jackie.
17:30

then, 25,20,15,10,5 box jumps 36" box

23/m/170lbs/70"

as rxd

16:28

people up here are now aware of crossfit, I see more people doing the WODs and asking for help, it took a while but it might catch on here

m/30/5'8/160

As Rx'd 13:52

As rx'd

25:16

Had trouble with full extension of L-pullups, pretty much did them one at a time.

14.20

30/M/5'10"/150

15 x first round as WOD as Rx'ed
95 pound Push-jerk, 15 reps
15 L pull-ups AS Rx'd

the rest of the rounds did them with 85 pounds.
85 pound Push-jerk, 15 reps
15 L pull-ups AS Rx'd

time was 25:05 (very slow), my shoulders are still sore from eva, it is not even funny.

SANTI

50/M/5'8"/150

15 x 95 lbs PJ
15 x 115 lbs PJ
15 x 135 lbs PJ
15 x 145 lbs PJ
15 x 155 lbs PJ

Pull-up as rx'd

Nice workout. 23:40

TM - 223

(M/24/166lbs - 5'7") Krak

5:36 as Rx'd

(M/30/195lbs - 6'1") Jake

6:32 as Rx'd

as rx'd

time = 15:42

F#$k, S%#t, I bit a chunk out of my lip warming up on the Push jerk. This sucks, I didnt do WOD...so stupid uhhh Iam pissed.

6:30 Minute Mile
CFWU x 3 (minus pull ups and dips)

As Rx'd

I accidentally hit the stop/reset button on my Timex Ironman wrist watch at 6:14 while in chronometer mode and I didn't notice until half way through round 4. So I'm thinking my time was about 15 minutes.

I felt like I was tearin it up though.

11:32

11:32

Luckily I've been warming up every morning with L-pull-ups or this coulda sucked...

Only managed 3 rounds in the time I had.

60:17

But was really exhausted at the end

Rx'd

33:12

Couldn't do 'L' pullups so just crunched my knees to elbows and did pullups. That really slowed me down...

Rx'd

33:12

Couldn't do 'L' pullups so just crunched my knees to elbows and did pullups. That really slowed me down...

24:28 as rx'd

need the rest day...arms are dead from all the pull ups...almost didn't do this WOD but decided to at work at 3:30AM

Scaled to Puppies:
3 Rounds for Time of: 15 Mins
Push Jerk 65lbs, 10 Reps
3 Beginner Pull- Ups

Rested 10 Mins then did X Fit Endurance
Run 10x200 meter hill Repeats
Rested 2 mins between rounds

As Rx'd:
18:50

PJs unbroken, LPUs...killed. I'd spend 30-40 seconds on each round of PJs and then sloth my way through the LPUs. I'm pretty bad at them...and i've been pretty swamped by school lately. Might have had an effect possibly for a sub par performance on my part.

as Rx'd

20:48

# 96 Laura I much perfer training with other people, I'm hopless at training by myself.

#205 BlackCatX-Fit hope your lip gets better soon, I'm always worried I'll do the same, managed to crack my chin a few times.

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Push-jerk at 30kg
Had to sub Jumping Pull-ups

Time 14min 27sec

Gym was busy, had to go between Smith machine and Pull-up bar (which is too high, have to put box under to do jumping-pull ups, thanks for the box)

Then D/L, managed a pr of 116kg wee happy dance, had to wait as I was seeing stars, husband not happy as he missed it.

Good Fun

m/37/187/72"

24:37 - torn hand = jumping L pull-ups

M/47/66"/135

CFWU (-)

Scaled PJ's to 80lbs.

15:17

WOD as rx'd, with P/J's @ 45kg

13.51.

P/J'S 15, 10/5, 8/7, 8/7, 10/5
L-P-UPS 15, 10/5, 5/5/5, 5/5/5, 8/7

Warmed up wi F/S 5-5-5-5-5 @ 85kg, then D/L up to 160kg, mixture of 5's and 3's,back pos better,tighter.also did p/j's while waiting on the rack,(as we're no allowed to clean in the gym !??!,getting really good at reverse curling the weights up !)ended up with 15 mins before gym closed ,didnae know if i had enough time,but rattled through the 1st round in 1.20 and just finished as the lights were goin out as usual.Pushed Elaine to get her p.b on d/l as she was no gonnae try it .well done ! 120kg soon !

Missed yesterday. Did modified "Eva" today.

(5) rounds for time:

400M run
45#KB swing (20)
OHS bar only- (20)
Pull-ups (20)

27:55; Semper Fi

21:20

L shaped PU slowed me down.

USMC

15:00 with legs at roughly 60 degrees on LPUs.

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

30 assisted pu's
30 lb. Pj's

11:14

Long time listener first time caller...

Just started CF on wed. Got back from vaca and was frustrated with old w/o and met some people that couldn't stop singing the praises of CF so here I am. Don't have time to go to CF gym so doing the WOD at gym in my building. So far very tough but worth it. still working my way up to the reps needed for some of the exercises but enjoying every minute of it.

M33/72"/200lbs

Five rounds for time of:
95 pound Push-jerk, 10 reps
5 L pull-ups
--17:10

Day before did modified Eva

Five rounds for time of:
800m
50lb kettle bell swing-20
pull ups-5
--36:50

As RX'ed

23 minutes
I suck at l-pullups

COuld have went faster on my PJ too but tried to keep form solid with every rep

34/M/5'11/225

19:30
Was able to do 1 legit L sit pullup. I slowly degressed from tuck pull-ups to regular pull-ups to assisted pull-ups.

12.15

17:03 - tuck pullups because of abd inj.

WU 2 mi walk on treadmill
oly bar PJ and L PU
WOD
20:00
w/ 95# PJ as rx'd

M/6'1''/192

As Rxd, except pullups tunred into kipping pullups as I am not profiecent at L pullups yet.

Time 10:56

pack (3 rounds), 65# for the last 10 reps of round 3
25:02

3 X cfwu
WOD (22m00s)
As RX'ed strict form.

Thought I was going to meet pukie after round 3 (12 mins)

3 rounds, 45kg : 9min25sec

rx'd 13.48

58/M/204 - 21:53

Rx'd

17:26

Started out as rx'd
1st end were L pullups
2nd round looked more like lowercase 'h'
3rd-5th round I just did strict dead hang pullups

14.49

M/26/140/5'11"

As Rx'd 18:31
Not feeling it today. PJ felt way too heavy and l-pullups were harder then they normally are.

23:00 as Rx'd

Scaled, tuck pull ups
14:36
10 muscle-ups, sub-3, no misses

As rx'd, 13:12.

Instead of going to the park, I rigged up a way to do L-pullups on our nautilus lat machine. Wasn't perfect - my legs had to "straddle" the machine. Might have resulted in a scale-down: these were harder than tuck sit pullups, but likely easier than "true L's". My L looked more like a J in later rounds, but I did throw in a couple extra reps for times when my ROM was shoddy.

Push jerks were a real gasser, but felt solid. Unbroken thru 3 rounds, then 10-5. Not even one unbroken set of L-pullups...still need work on these. Felt like I was constantly switching grip, but kept coming back to underhand. Biceps destroyed afterwards.

Missed WOD due to schedule. Will try to make up on tomorrow's rest day - check 091116 - if no record then never done this WOD and next time will be BM

091115, not 091114

whatever - rest day on the 15th - check it

CFWU x 3; subbed Ring dips for Pullups

Not as Rx'd; mod on L-pulls; 15 gravitron assist and 15 situps on swiss ball; tendonitis will not allow L pulls

23:30

M/32/6'3"/200

19:50 As Rx'd

m/22/150/5'7

as rx'd:

12:31

S/f

3rd crossfit workout ever. as rx'd in 38 min.

R shoulder is still sore from yesterday 120 pullups so did

5 rounds
15 95# push jerk
15 95# barbell row
15 hanging straight leg raises

19:40

5 rounds for time:
95lb Push Jerk x 15
10 Strict Pull-ups

13:57

@ 22 and sbvaneria,

I totally agree, I actually really like the cross fit chest aesthetic. It sort of reminds me of characters from my favorite childhood show: dragon ballz. Insanely huge shoulders, small chest and abs.

as rx'd 18:00
5 rounds
15 reps 95# push jerk
15 reps L pullups (good kipping motion and some deadhang)

m/30/5'9/171

Subbed kipping pull-ups: 23:17

ugly...more of a push press than jerk. just getting back after a week off.

20:58

M/29/6'4"/205

Rx'd

23:19

Five rounds for time of:
95 pound Push-jerk, 15 reps
10 assisted L pull-ups

13:53

CFWUx3 (no PUs or dips)
15:12

Went in to Milton for the firefighter appreciation day. 3 WOD's with bunker gear (~30 lbs.)

WOD-1:
Team of 4
8 min AMRAP
60# hose bundle cleans
1 pood KB Swings
~475 reps

WOD-2:
Team of 4
8 min AMRAP
150# 100' hose pull/drag
19 reps

WOD-3:
5 station circuit
10 wall ball 20#/10'
100' double stretcher carry
10 push press 65#
10# hammer tire slams
10 steps ups w/60# hose bundle
125# dummy drag 20'

Finished third place for the day. It was a blast :)

SUB 75# pj
SUB ll
SUB 80# pd (t)

20:20

As rx'd

14:10

M/30/190/5'10

30min as RX'd. Damn those L Pullups are hard. Bust it.

M/30/190/5'10

29:56 as RX'd. Damn those L pull-ups are hard. Bust it.

As rxd: 17:43.

11:05 as RX'd

@superfitness

11:52

wu x 3 x 10: dip, sit, squat, be, push, pull (5)

21:02

L-pullups mostly sets of 2-3

13:50

Not my best form on the pull ups. Hands have been sore this week.

Subbed L-Sit Pullups for L-Pullups.
28:14
(Might have shaved off a few minutes, but someone asked for help)

Scott m/49/6'/208
85# PJ, jumping L pull-ups
14:00

Janet f/50/5'8/160
65# PJ, jumping and assisted knee up/pull-up
3 rounds 8:40

EJ
M/36/165
16:38
EJ

M/ 35 /132 lbs/ 5'-6"
As Rx: 12:40
Great WOD - my grip was a little worn out from the position of holding the push jerk for the multiple sets of 15's but I was happy how I kept good form for all my push jerks. This was about what I thought.. maybe 1-2 minutes slower, but a good, fun workout.
All sets of push jerks were split into about 10 & 5 and my L pullups were all split into 2-3 excpet the frist which was unbroken

m/29/5'8"/155

19:07

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

CFWU x3
15:04 as rx'd

Puppies - 3 rounds for time of:

10x 70lb DB Push Press
10x L-Pulls (towel)

5:42

Are towel pull ups supposed to be "easier"? I really cranked them out today. Anyway, Pack next time.

combined with Eva for 4 rds...
800m run
15x 95 lb push jerk
15x 1.5 pood KB swings
15x L pull ups
32:30
PM, garage

Humberto 13:45

Karla 13:00

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 toes to bar

12:33
27/m/220/6'4

might have miscounted and done 4 rounds

9:11 as rx'd

* all push jerks unbroken
* poor form on L-pull ups

scaled to 5 rounds
15 x tuck pullups
15 x 30kg push press
28 min 13

F/45y/62"/134# JULIA
3 RFT:
10 Push Jerks 55#
9 Jumping Pull Ups
3 L Sit Max
25:19

M/41y/68"/160# GEORGE
5 RFT As Rx'd:
15 Push Jerks 95#
15 L Pull Ups
27:25

11:26

19:06 KAF

Subbed knees to elbows for L-pull-ups:

15:43

42/M/165

5 RFT

15 Push Jerks 75#
15 L Pull Ups

11:03

M/25/5'9"/195

5 Rounds:
15 95# push press
10 pullups
10 knees to elbows

34:20

TIME - 25:42(PR)

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

I have tweaked my wrist, so after 10 PJs in the second round I witched to 85#. L pulls were worse than usual (pretty much one at a time) because arms were weak from the 150 pullups of Eva yesterday.

Time: 28:37.

as rx'd
22:09

as rx'd:

19.22

34/M/200

15:21 as rx'd

35yom / 207lbs

Puppy/Pack hybrid, five rounds for time of:
Push-jerk 60 lbs, 15 reps
10 Tuck sit pull-ups

13:50

Felt good...motored through these. Pull-ups are getting better all the time.

As Rx'd - 18:13. Nice one.

15:30 as Rx'd

MarkC, 54, M, 175, 5'8"

Time: 25:02
As rx'd

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/11/16/2009

23 min

23:00

15:05

as rx'd
11:26

as rx'd

11:18

Did the 15 PJ's as rx'd but did all kipping instead of the L's.

M/30/5'10"/178

Did the PJ's as rx's but did kippinkg instead of the L's.

M/30/5'10"/178

Newcomer to this Crossfit "thing"
25:56

I see from all the comments that there aren't usually this many pullups but...whatever...we're all gonna be in great rockclimbing shape :-P

21:15 rx'd

rxd 18:20

rx 11:40

CFWUx3
PJ: 95lb x15
LPU: x15 (1-leg)

5 rounds, 21:31
Not good today, should kill this next time.

did this today at globo.

sub'd L Pulls for for normal pull ups with a small kip (caused by metal bar at shin height on pull up contraption)

nice WOD

15.06

M/32/5'4"/142lbs
As RX'd
L-pullups strict
12:21

9:39 as Rx'd

lets be honest tried my best for L's but not all super strict

sub'd Lexie's Legacy 5K run

I didn't do this because I'm lazy. I'm posting that so that maybe next time, I won't be so lazy.

5 rnd

15 push jerks
10 l-pullups

7:06

felt that some were push presses and did knee tuck pullups and by the 4th and 5th round i could of only do chinups.

m 38 165
5 Rounds
15 95# Push Jerk
15 pulls
16:44

as rxed 12:21

form was not near perfect push jerks more like push press but unbroken all 5 rounds and knees slightly bent for ls/

Like an idiot, I lost count and did 6 rounds in 22:38... 5 rounds completed around 18:30, as Rx'd.

14:00

23.m.136.65"

as rx'd
24:38 (PR)

Holy balls....those L pull-ups were the death of me. Geez. I have to work on those!

16.09

as Rxed (kept dead hang on the L-pulls, not sure if that is exact Rx)

20:34 (first time)

Not comfortable doing rx: did 85lb
Forgot the time

8:38 as rx'd.

:53,1:23,1:52,2:20,2:09

Harder than I expected. rnd 1 and 2 were overhand, then switched to underhand.

later,
b
m/33/5'8-1/2"/168

9:57 as RxD

Push jerks unbroken.

11:55

push jerks no problems
L-pull ups were not the best form

That will teach me for not reading the instructions properly.....

36:07

5 rounds
95lb push jerk x 35!!!
l-pull up x 15

f/35yo/130#/5"5"

65# push jerk
Subbed Kipping l-Pullups (cant do dead hang yet)
21:38

M/38/185/5-10

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

7:40.
PJ were unbroken for all 5 rds.
L pullups were 10-5, then less to 8-7, then 5-5-5,5-5-5,5-5-3-2.

A good little workout.

M/25/71"/185lbs

As Rx'd : 14:06
-approx 20 L-pulls up were kipping

36m193
BAD NIGHT.
5 rnds, sub'd pu and situps
35 minutes.

36f126
"Oh. I thought it was push JERK," says my wife as she changes the weight to something more appropriate for a push press.
"I love you."

1 1/2 rnd, pulled a trap. Ice & Rest. Ibuprofen.

1 mile warm up run 7:15

as rx'd 16:30 L pulls slowed me down big time.

30 yom, 185 lbs

9:48 as rx'd

15:01 as rx'd

PJs are look deceptively easy and yet the exertion quickly sneaks up on you...

3rd and subsequent sets of L-Pulls became kipping

16:05

red band dead hang pu's

16:34

14:22

early AM workout / traveling.

16:00 mins, subbed dips for L pullups...my back was killing me from the day before.

26:19 rx'd

m/41/169/5'9"

As rx'd:

14:28

26 yo, CF for 4 mon, 160lbs, 5'11"

Time: 17:53

Mods: L-pullup with knees

Still can't do Ls did high knees

19:31

8.34 as rx'd

Did bench and abwork after

Pull-up bar problems. Got through two rounds. Subbed more (50#) kb swings on the third round.
~30 min

18:55. Hurt my left tri on the press. Left hip still hurts. I was slow.

m/31/6/205

20:00

First time attempting L-pullups. Was able to keep legs up to at least a 45 degree angle. Dead hang.

Ran a 6k with Ursh ~ steady state

Rx'd

10:19

41m/206/75.5"

scaled to pack

push jerk 95# 15 reps
15 tuck sit pullups

3 rounds

10:21

pj fine but too much breakage on pullups

21:49

Rx 19:54

Rx'd 24 minutes

PJ all unbroken, L Pulls broken - starting 10-15 in round 1 down to 6-3-3-3 in the last round.

m/30/150

19:45

I can't quite do strict pullups, but I do them from feet on the ground, full extension with no jump - so it's pretty strict, yet somehow feet off the ground doesn't seem to go anywhere. This was a complete muscular failure workout for me because of that... combination of L & N pullups

5 RFT (scaled)
10 65# PJ
10 L Pullups

~ 30 minutes

Rd 1 all tuck PUs
Rds 2-5: 5 tuck PUs + 10 kipping
14:17

Accidentally did cleans instead of push jerk

21 min.

As rx'd: 16.30

only 4 rounds
Push press instead of push jerk - what a jerk! No wonder my shoulders are fried.
21:02
all sets broken to 5-5-5

did 95 lb push press

10:25

Sub'ed with 95# push-press.

First time with this WOD and L pull-ups. Completed 4 rounds of push-press unbroken (last round 10-5). Broke up L pull-ups into 6-5-4 or 5-5-5. Need to work on better form with L pull-ups.

12:19

@ sweatbox:

did 95 lb push press
rest as rx'd

12:39

20/m/6'/190

as rx'd

10:14

did this after cindy the day before....sore sore sore

as rx'd,
15:50

28/m/79kg

12:50

Arms sore. L Pull Up form not good - prolly 80% ROM

Warm-up: 50 burpees (didn't complete from other WOD) - ~7 mins

As rx'd:

Time: 19:25

m/26/222/6'3''

as rx'd

15.16

not bad my pullups arent great so it always takes me some time to do those

3 rds

37.5# push press
65# lat pulldown
hanging knee raise on ab chair

15 reps each

10 minutes

22:40, slow with L pulls but form was pretty good, I think.

As Rx'd
15:39

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

20:34

m/25/140
As Rx'd but used 135#. 17:34.

(11/19 midday)
24:22...152/163
Scaled L-pulls to 10. Right elbow pain even w/ brace.

14:17
100 lb pj
1st 15 L next 45 strict reverse grip
last 15 semi Kip w reverse grip

22.14 as rxed

21.46 last time

Did Barry Cooper do this WOD?

@ work no clock, L-pulls strict, PJ as rxd weight, round 1 all 15, next 4 rounds 10 & 5

m/29/6'1/195

as rx'd

11:02

M/32/144LBS/5'5"

AS RX'D
14:31

subbed basic pullups for L-pullups

1:47/3:30/4:39/5:12/4:24 = 19:35 total

arms too sore for pullups. sub: rds 1,3,5: 15 K2E; rds 2,4: 15 knee ups. 19:35

as rx'd:

16:38

that's a lot of l-pulls after eva last night...

Pack:
three rounds for time of:
Push-jerk 95 lbs, 15 reps
15 Tuck sit pull-ups

9:58
(ended up doing L-sit pullups in singles)

CFWU
18:49
M/48/193#/72"

15:05

16:11 as rx'd

I suck.

14:55
First set L-pullups rest regular.
90 lb on push.

M/20/5'10/140

5 rounds for time of:
Push-jerk 66 lbs, 20 reps - due to misremembering the correct number, I accidently did 20 reps instead of 15
10 Tuck sit pull-ups

19:57

m/36/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. DU.
17:08
Not too bad. Need to push harder. Happy overall w/form of PJ. Mostly broken into 2 sets per round. L PU - better than expected. Lean chest back slightly. Mostly 5,5,5 on PU.

subbed shoulder press instead of PJ

13:46

<20 minutes, didn't have an exact clock. S pull ups (just knees lifted) instead of L pull ups.

17:05

As Rx's 16 and change

as rx'd, although the L pullups need to be stricter. 15.54

on 091125

subbed s pull ups for L pulls...

22:37

43 yom 204 lbs.

1 mile run wu

75 lbs
jumping pullups

19:15

3 sets as rx-d
22 minutes

34 year old male 200 ish pounds

20:23.
First round of pullups as RX'd. Second and third round first five or so were also as rx'd. After that it was more of a kipping, swinging of the legs.

m/40/67"/180#

3 rounds for a time of 11:07

95# push jerk x 15
36 tuck sit pull-ups, 9 kipping

29/m/185

L-PU done on rings, PJ unbroken: 19:38

15:42

subbed dead-hang pu's

CFWUx3 (no pull-ups, no dips)
BWU

35:28 as Rx'd

Ernest 39/M/61"/165

m/29/5'9"/159

4rds in 25:00 (had to go)

16:00 Scaled

65 lb. push press 5 x 15
Assisted pull ups (110 lbs.) 5 x 15

16:00 (Scaled Workout)

65 lb. Push Press 5 x 15
Assisted Pull Ups (110 lbs.) 5 x 15

M/32/5'9"/152

As rx'd. Ring L-pullups (which I find easier than bar L-pullups).

26:06

12:12

M/39/182/5'10"

11:02 (27NOV09)

F/22/5'3"/123lb

9:45

Lots of mods (I'm weak!)

15 push jerks - 35lb bar
15 pull ups - 70lb assisted

3 rounds only

15:29

6:38 RX'd

Completed 11JUL10
Other times posted above (for my notes)

M/40/180/5'10"

65# shoulder press
knee tucked pull ups

17:38