One of my favorite Hero workout Ho-AH!

The pullups are BAAAAACK!

I don't get it 21 reps of 40lbs db snatch then
one arm or 2 armed pull ups? What are L pull ups?

Wonder if i'll get banned for snatching d/b's instead of a bar ? Like the half wits would have a scooby what i was doin !

2 armed pull ups. right arm or left arm its only for the snatch part

What can you sub for dumbbell snatch? Only got rings and pullup bar.

Max, L pullups mean you have your feet out in front of you so your legs are perpendicular to your body....hence the "L".

wow. it's like a CF "arm day" to those 'not in the know' at the gym

huh, this looks somewhat fun...

Will do this WOD in memory of Army Staff Sgt. Joshua R. Whitaker.

THANK YOU to all of the active duty men and women deployed around the world. Your service is greatly appreciated by the folks at home.

Looks great! More practice with L pull-ups! Will hit it on Monday....must take tomorrow OFF!

I'm as sore as monkey balls in the spring time.
Linda was a b***h posing as a housewife....
Is it rest day yet?

Oh my god. I am going to die.

thanks guys

30/M/5'10"/149 ( MTN WARRIOR )

Can someone Explain how to actually do the Dumbell Snatch, i search in the journal and found two articles,(These are squat not power snatches.) what this means? it is not on the FAQ I am not able to download a video because of my location. please break it down for me In caveman terms, Thank you.

Santi.

I'm really keen to see some of times for this WOD rx'd...I can't even imagine it yet!

I did this sub-fest. (no KB/DBs)

6 rounds:
21x OHS @ 20kg
7 x knee tuck ring pullups
14x ring L-pullups with partner supporting feet to keep L

27:10

1 arm DB Snatch are very similar to regular snatch. Foot position and basic motion are the same. DB goes between your feet and slightly forward on the floor. Grip DB. Arm stays straight, heels stay down, chest up. Drive up and shrug with the DB, elbow stays high and to the outside. At the point where you drop under the weight, throw the empty hand down between your legs to the floor (allows your shoulder rotation to get in on the snatch). Continue your drop under the DB. Finish with the catch arm locked & straight up, shoulder in your ear, chest up. Remember to keep your thighs parallel & over your feet. Stand up and keep the DB-side shoulder in your ear. Bring the weight down to the floor and reset for the next snatch.

I hope that helps! :-)

cool workout, awesome video. pretty much defines why we all do crossfit. while the reasoning is sound behind doing total body movements vs. isolating certain muscle groups, it all comes down to what makes us feel the most pain/fatigue throughout a larger area of the body. i guess we as crossfitters are kind of twisted in that we enjoy the workouts that deliver the most punishment. i mean, running is what every other sport uses as a punishment. i'm sure it is mentioned in the full video, but the workouts on the left also tend to be the most fun. so crossfit seems to be all about pushing our mind/body to the the ultimate limit and having fun doing it. good stuff.

30/M/5'10"/149 ( MTN WARRIOR )

Comment #17 thanks for the Advise, It could not be better explained, I am not a smart person but you actually broke that down for me into caveman terms, very appriciated for that. thanks again.

Santi.

Did this 2 weeks ago to the day.

Finally RX'D!
29:35
L-PUs were decent, but could definitely improve.

Scaled 21-15-9
33:33
(my L-PUs are weak)

-still brutal (back is killing from 3 bars of death)

TM - 223
(M/24/168lbs - 5'7") Krak

As Rx'd - 21:20

23:58 - with a hangover!!

Never done L pull ups before, felt weird because of underhand grip!

I can't wait to try this! This will be my first Joshie!

Dumb bell snatch video on exercises page does not appear to play. Is there a problem with it?

Traps are still cooked from yesterdays barbell triology...should be fun.

“joshie”(scaled)

25# db snatch
10 right arm
10 beginers pullups
10 left arm
10 beginers pullups

3 rounds for time of 18:16

I must keep reminding myself that this is only day 27 without a cigarette and day 8 of CF and while I can definetly tell a difference in the way I feel. I have a long road to travel, and not doing these workouts as RX’d is alright….... sorry just thinking out loud (well sort of ).

“joshie”(scaled)

25# db snatch
10 right arm
10 beginers pullups
10 left arm
10 beginers pullups

3 rounds for time of 18:16

I must keep reminding myself that this is only day 27 without a cigarette and day 8 of CF and while I can definetly tell a difference in the way I feel. I have a long road to travel, and not doing these workouts as RX’d is alright….... sorry just thinking out loud (well sort of ).

m/44/185

as rx'd
35:17

i've been doing crossfit for about a month now and I can RX all the workouts edxcept pullups. does anyone have advice on how to improve the strength in my back to be able to more pullups?

thanks
nate

Miss you, Blair!! The only rope out here in Afghanistan hangs in a restricted area, or I'd be climbing too.

#30

If you can RX all CF Wod's like you said, you shouldn't have any problems with pull-ups.

15 kg for Jerks, other than that as Rx'd

First Jerk Workout.
First L-Pull-up Workout.

38.03'

M/51/161
Video & Coach G. Very well put. I have attempted to explain what it is countless times to folks and I can tell by the way they look at me,they dont get it. I guess you have to have an open mind and be willing to listen, think outside the globo mindset. Take one of the girls out for a test drive, WIDE OPEN. Then ask yourself do I want to look like I'm in shape all bulked up you know the stud. Or just be fit.
AARP

I have improved loads over the last month with my pull ups. But I still need to improve.

I have started to do the weighted pull up exercise where you load up as much weight as possible to complete approx. 8 reps

I strap about 20kg round my waist and try and get about 8 reps, I then rest for about 2-3 mins and then try and get out another 8

I aim to do about 10 sets, but when I cannot do at least 4 reps with the 20kg weight I will drop to a 15kg weight instead

My friend can do 18 reps with 20kg round his waiste

He does a 15 set routine himself where he does about 8 normal reps straight after filure with the weight

So really 30 sets in total.

He has a really strong in his back and although he hasnt tried to do the kippin pull up yet he can do 32 straight armed pull ups

This is only my opinion but I thi nk it works!

nate,
you need to learn how to Kip, makes a huge difference in ability to do pullups. see the instructional video and practice a few times before next workout. difference is I can do about 15 dead hang pullups vs. 25 kipping pullups. Keep at it.

I agree and kipping is funadamental if you are going to get good times in these rountines but I also think that if you get good at the basic pull up your kipping will improve as well

nate, listen to matt. If you are completely struggleing well you need to progress upto the kip. follow the FAQ, start with jumping pullups, then goto buddy assisted and even throw some negatives in the mix. You'll get, stay at it!

M/42/5'11"/175

Did a few L-pull-ups but most were regular pull-ups

30:07

23:15(9:52,8:36,4:47)- Scaled to 21's,15's & 9's, due to the L's. 1st time doing single dumbbell snatches. Did power snatches,felt ok, like them, do the 21's next time. Finished with 18 each side in cool down to get reps.

are the L pull ups palms away or facing? or does it matter?

Thank you Sgt Whitaker. We will perform this with your sacrifice in our thoughts and may God bless your family.

Thanks for the video coach. It is a challenge to explain in short what CF is.

Coach, This video is well put! I can't tell you how many times I have tried to explain CrossFit never giving it justice until they actually come for a training session. That's when they really "get it". This information vid helps! Thanks Lisa

as Rx'd
34:48 (4min slower than PR)

M/29/150lb/66"

Linda kicked my ass yesterday. Subbed 26lb kettlebell snatches and regular pull-ups in place of L pull-ups.

Forgot to start the clock. Probably took me about 25min. Felt beat up from Linda.

That was a killer after Linda yesterday! Used 38.5 lb dumbbells (17.5kg), and dead hang pullups after the first round, couldn't keep my legs up.
Squats after the snatch sucked, I can't keep my overhead arm far enough back when I squat without losing balance. Anyone got any advice for that?

34:15

cfwu
30db
36:00

used 30# DB,did the L-pull-ups with palms facing in, rx'd reps 26:42. For all who said this sucked after Linda, that was an extreme understatment!

in memory of SSG Joshua Whitaker, to free the oppressed, RIP brother!

26:17 not rxd
1st round 25#db and L pullups
2nd and 3rd round 25# db and tuck pullups

M/47/200

The only way I'll be able to do this today is after a large dose of Advil and lots of warm ups. Even then, it will be excruciating after an Rx'd Linda yesterday. Hell, I was still hurting from the 400 meter walking lunges. I am coming up on my first anniversary of CF. I haven't skipped one due to soreness yet, and I won't start now. (But I might scale it just a bit today.)

The only way to get better at pull ups is to do more pull ups...grease the groove!

Who will be teaching the nutrition certs in 2010?

"Joshie" tweaked for Rt. shoulder repair.

21 L arm DB squat snatches 25#
21 unachored abmat sit ups
21 bench plank walks (Physical therapy work)
21 R arm DB squat cleans 15#

3 rounds for time

18 minutes

Tabata double unders 8 cycles

Yesterday's "Linda"

155# deads
1 pood KB swings~ no bench press action!
75# squat cleans for the first round and then power cleans

15:08

ran 4.5 miles outside with hills at 6am before my own made up "Linda".

Safe travels to everyone going back home today from Thanksgiving Weekend.

20 # joshie

gym's still not open, only have 20 lb dumbells at my house.

24:07

D
@ 29's
scaled to 30# DBS and regular pull-ups

1 1:30 2:55 5:15 7:00
2 9:45 11:30 15:00 17:30
3 20:45 22:45 27:45 29:25

21:54

Grip finished from yesterday.

Any way someone can host a Level 1 cert in Illinois anytime soon? I'd really like to go to one.

As for the workout, I'll have to throw down later today when I stop feeling like a train wreck from "Linda."

34/F/5'10"/163

Yesterday, I was motivated and feelin’ good…today, not so much. Snatches felt strong, but L pulls held me back. Hands/grip worn out from “Linda” yesterday; also, couldn’t muster the same level of intensity today.

As Rx’d
30# dumbbell
29:20 PR (about 2 1/2 minutes faster than last time)

m/170

rx: 40:42

m/170

rx: 40:42

Pretty sore from yesterdays workout.
Subbed 3 variations of deadhang pullups for the l-pullups. Did 6-9 pullups each round. Afterwards I completed a double under/ghd situp workout.
20 du/10ghd situps
25 du/10ghd situps
35 du/10 ghd situps
50 du/10 ghd situps

Rock and Roll!

as rx'd

21:15

29:01, NOT Rx'ed:

21 DB Squat Snatch was 35# Dumbbell. I still have delicate shoulders, and my overhead 1-arm squat is still not flexible enough. Challenging movement with a 35# dumbbell.

15 L-pull-ups between each set of 21 Snatches, chest to the rings. The rings were set to where the bottom of the rings were chest level, meaning my butt was seated on the ground with fully extended arms before each rep.

Shoulder confidence is growing daily!

I did my first CF workout yesterday. I've been working out for years and feel like I'm in pretty good shape . . . until I met Linda. I feel like my wife slowly backed the car over my back.

Someone asked a good question earlier: Are the "L" pullups done with palms facing toward you (thus hitting your bis) or palms away (thus hitting lats)?

For "L" pullups, are palms supposed to be facing away from you (thus hitting lats) or toward you (thus hitting bis)? Thanks.

Scaled.
Dead Hangs for L-Pull.
30:59

3x5 BS (225-235-245)
Scaled.
Dead Hangs for L-Pull.
30:59

33/m/165

subbed 30lbs db snatches

36:50 L-pull ups whooped me

Comment #65 - Posted by: Mike at November 29, 2009 10:10 AM

Mike, I tend to do strict, L, and weighted pull-ups with either palms facing or neutral and closer grip, and kipping with palms away and a wider than shoulder grip.

34 yom 225 bwt
pose drills
cfwux3rdsx10reps (handstand hold instead of dips)

"joshie"
subbed 25lb db squat snatch and alternated the reps on the 2nd and 3rd rounds.
time: 29:33

one of the most frustrating workouts. I just never got in a groove on the one arm snatches.

M/21/170/6'0"

Lots of subs for this one.

3 rounds for time of:
30 lbs kettlebell snatch, right arm
7 tuck pull-ups
30 lbs kettlebell power snatch, left arm (shoulder injury wouldn't let me squat the weight)
7 tuck pull-ups

I couldn't squeeze my left shoulder into my ear to squat with the kettlebell overhead. It was pretty frustrating, but I'm going to use Starret's lacrosse ball technique to work out the tightness.

3 X CFWU w. 45 kipping pullups

WOD (31:52) @ 30# DB Snatch and strict L and Tuck pullups (about half each).

Next time go heavier on the snatch

#65 Mike, short answer: whatever way you want. Remember crossfit is constantly varied. As for me I tend to do all L pullups palms facing toward me. Kipping pullups away from me. Have fun!

41/m/176cm/73kg

Tuck pull-ups instead of L pull-ups

28:45 (last time 28:15 PR)

Squat snatches went smooth, pull-ups slowed me down.

20:21

20:25

25#DB's
kipping pullups
sets of 15 of everything

20:26 (better than last time by 1:12)
(did first 1.75 rds on cable station pullup bar before squat rack opened up - all of previous version of this workout done on high pullup bar)

WOD - 39:03 PR

24:34 not Rx'd
squat snatches were an improvement but not all were the full squat and L-pullups need a lot of work

Joshie
with 20 lb. dumbbell
and 6 L-pullups and 15 kipping
39:37
first time putting L-pullups in a workout
ten pounds heavier than last time and last time I did green band kipping pullups for all L-pullups... I would say that's some improvement even if my time is slooooowwww.

f/137/5'4"/24

Thanks Herm and Ron! Got it.

M/30/190/72"
42:07

M/50/5'11"/170
Soooo sore after yesterday's Linda. So, I did just one round of Joshie. But, that one round done as Rx'ed.
11:18

3 rounds for time of:
20k kettlebell snatch, 21 reps, right arm
21 Pull-ups
20k kettlebell snatch, 21 reps, left arm
21 Pull-ups
20:38
m/52/218
Done for Staff Sergeant Joshua Whitaker

Hey there follow Crossfitters.

I did a modified version of the workout so that I could become accompannied with the movements.

I did 10 reps for the snatchs with a 30lb db
I then did 10-15 assisted pullups on level either since I am bigger. I did the workout for 10:30

I feel like a champ!

sub 15kgs and 12 reps : 14min30sec
(prev 12.5kgs and 11 reps = 14min40sec)

m/57/5'10"/180

48:24 as rx'ed

jmsnyc1117

Rx, 28:40

rx 41.01

m/33/5'10"/180
Got the pullups in, but they were hardly L-pullups. Snatches were ok. Time was 39 min. Hopefully next time this comes around I'll be able to do the pullups right

DU/SU/Back ext WOD, details there. 10 rounds + 15 DU

m/44/182/6'3

As rx'd 25 min did a few L's that were questionable.

m/15/225 6'0

Scaled 27 min.

CFSB week 2
Shoulder press (make up)
5x3
135-155-165-175(PR)so I didnt do 5th set

10-7-4 @115
All unbroken

Metcon *All with 20lb vest*
run 400m, 21 burpees, 21 pullups
run 400m, 15 burpees, 15 pullups
run 400m, 9 burpees, 9 pullups
15:27

24:09 (scaled)
Scaled it to 1st round 20# snatch for 15 reps L & R, pullups (jump asst.)
2nd round 10# snatch for 15 reps L & R, pullups (jump asst.)
3rd round 10# snatch for 15 reps L & R, pullups (jump asst.)
This is day 12 of crossfit for me and every time I do a workout, I think it was the hardest one I've done until Joshie comes. I felt like I was going to pass out and throw up....awesome!!!!!

Semi-annual PFT coming up in about two weeks, and I'm following the armstrong pull-up work out, starting day 1 again today, I don't want to burn my arms out for the rest of the week so I'll just sub the pull-ups for scaled up push ups. haven't done any chest work out in a while.

30/m/5'11"/200

Rx'd 27:59

These chin ups are going to be a killer after yesterdays work out, my traps and lower back are toast.

Wish everyone good luck with this one, cause if you feel anything like I do now, you are gonna need it!

Previous
3 RNDS:
20lb db snatch right, 12 reps
12 L pullups
20lb db snatch left, 12 reps
12 L pullups

16:49 PR by 2:49!

Could maybe up the reps or weight on the snatch

This time,
3 rounds
25lb db squat snatch 21 right arm
15 L pullups
25lb dp squat snatch 21 left arm
15 L pullups

29:14
Next time increase to 30lbs

30:53 Sub 25 lbs

had to use 45lb db for snatch

L pullups getting better

as rx'd time 25:30

Sub 30lb DB (go heavier next time)

Other, than that, ax RXD

30:20

25# 1 round 18 min

Joshie, as RX'D

24:13

Snatch slowly devolved from a squat snatch to power snatch by the end...mainly so I didn't end up on my ass with a massive head trauma.

3 R:
21 DB Snatch L, 30#
7 Neg. L Pull up & 14 J Pull ups and Neg pull ups
21 DB Snatch R, 30#
21 Hollow Rocks (didn't count unless perfect form)
= 25:03

Ran about a 10k this am. Felt great.
Erin

M/44/178/5'9"

As Rx'd - 30:14

m/61/162/5'8"
Scaled: 3 rounds
Snatches @ 30lbs x 14 reps
L-Pull-ups x 7 reps
18:15
Full squat: one or two per set.
L-Sits: 1st couple sets okay. twos and threes after. Bent knees at the end.
I looked at the times posted and tried to scale to 25-30 minutes. Should have tried harder for better form and taken more time. Didn't look at the clock until the end.

probably shouldn't have scaled looking back, but at the time was very glad I did so:

42 alternating 40lb DB snatches
21 L-pullups
30 alternating 40lb DB snatches
15 L-pullups
18 alternating 40lb DB snatches
9 L-pullups

in 20:59.35

26:04 as RxD

Missed my PR by 5 seconds. Started kipping the L-pull ups in the last round and continued throughout.

My L-pull-ups need work
and I am still working on being able to go down for a full squat clean. Any advice on balance (leaning forward)while working on over head exercises.

49:13

I'm leaving myself plenty of room for improvement this week...this wore me out...the L pull ups tighten my back up right in the middle of my back after about 5 which slowed me down

did it at home with the db work outside and the pull ups in the basement

39/m/5'11/165

2 round for time of:
21 30# db sn, right arm
21 L pull-ups (toes touch)
21 30# db psn, left arm
21 knees to elbows (toes touch)
15:43

as Rx'd

27:21

Joshie as Rx'd, 48:38. All L-pull ups were done wearing a 20 lb weight vest. RIP, Josh. De Opresso Liber

m/45/175

as rx'd

23:45

m/42/170/6'

16:41

last time: 25:53

Cg E-City CrossFit
Leary(m/44/5'11/200)
27:11*
* had to do regular pull ups.

Linda crushed me yesterday.
Could not complete a full back ext during warm up.
Spent the day walking, stretching, half back ext until I could get full reps, hanging, stick stretch.

Hubby would not let me go to work.
Feel defeated. Getting old, or really feeling old.
Note to self, next time, Linda must be scaled.

Laura f/47/5'7/150

30min. scaled- 15L pullups each time

34:02

Snatches were more like the power snatch cause I don't have the flexability in my shoulders. The L-pullups were brutal.

DB snatch 21reps 17.5lbs left
21 assisted pullups
DB snatch 21reps 17.5lbs right
21 assisted pullups
3 rounds 18 minutes
Still really hurting from "Linda" yesterday. lowerback is soar but good. i need help with pullups. just cant seem to be able to do them. Going to order the assist-a-band. tomorrows another day. Stay Green people. f/48/5/3/115

WOD Joshie
as rx'd,
32.52
over 10 mins improvement fae the last time,d/b snatch technique much better,i'm no as unflexible as i used tae be ! B/S 5-5-5-5-5,K/B cleans,weighted pull-ups,till elbow gave out !

CFWU

Bad day at gym. Think it was too little sleep plus eating too little and all junk yesterday.

70:47 but I finished as Rx'd.

whole body is destroyed from linda...

did joshie in rounds of 21-15-9 and it still hurt

somewhere between 20 and 25 minutes (forgot watch)

Pretty new to Crossfit. Scaled the sets to 21/15/9, but kept the snatches at 40#. Time was 28:42. Feel like I could have pushed it a lot harder / scaled less. Still trying to find the right balance. Feel beat nonetheless.

Subbed tuck pullups
7Kg Dumbell
Scaled to 15 reps
28:20

Been out of the country to Peru on a mission trip. No where to work out in the village. Been off for 8 days, did linda today trying to catch up. May have been a mistake, we will see tomorrow. Had to scale slightly, must be jet lag.
BW - 163.4
DL - 235
BP - 155
Clean - 125
29:59

Needed an off day today, super sore from Linda, so only did one round, and 11 mins at that.

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 1,1,1,1,1
Dumbbell snatch 10lbs x 5-5 15lbs x 5 20lbs x 3 each arm

Subbed 20lb dumbbell snatches: 41:34
Foam roll after
Compared to 090221: 52:44 30lbs first round, 25lbs second round, 20lbs third round

As Rx'd

26:44

As Rx'd

31:27

We are doing light week so we did 11s instead of 21s. we didn´t time it.

Humberto 27.2#

Karla 20#

3 Rounds 21's, 14's, 7's
25lb dumbbell.
28:25

power/squat snatch

Tuck sit pull ups

36:49

Tuck pull-ups beginning with the second round.

21:54

M/34/70/205

Mark: to post later

Theresa: 39:59 for 3 sets - nowhere close to as rx'd. 15# dumbbell (first time with db snatch) & really felt off balance - partitioned the 21 7-7-7 to accomodate r shoulder. pullups 1st 5-7 DH w/little assist, kips after that. Worked on l-sit post wod @ rings 20" x 6.
Had a really pisspoor attitude going into WOD & all throughout, timing was not a prioirity for me today, just muttled through. Sorry Coach.

still easing back into this after 3 weeks off
30 # snatches and 12 l pullups
just under 30 minutes I think. Can still barely walk after the lunges.

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises; DB snatch, 3x5 each side - 25#, 30#, 35#; L pull-ups, 1x5.

As Rx: 24:07.

C/D: Un-anchored bent-knee AbMat sit-ups, 1x126.

Off PR by 2:14. Very happy with form and speed of the DB snatches. Not so happy with the speed of the L pull-ups.

40:28 w/KB snatches (power snatches)

My back was still a bit tight and streched before taking this one on. Definitely scaled back the weight to 30 lbs.

Could only two sets as my traps and back were fried and I elected not to push bad form (not that I have good technique) into the remaining sets. yeah I pussed out.

30 lb x 40 reps
4 sets of 14 L pullups and not great ones at that as I had to do them in sets of three reps at a time.

I hope to link up with some crossfitters in Iraq next month. Going over as a contract pilot. I will be at Spiecher.

grrrr....

26/m/5'11"/185
as rx'd for only one round
15:24(just over 31 for all three last time)
Just not moving well today on the snatch.

first time doing L-pull-ups! very tuff! scaled down to 15 on everything and 30lb.db. finished in under 12:38. felt like i shorted myself but was still panting like a dog! Love this stuff! legs are still not up to par. made it hard getting in and out of my patrol car at all weekend! thank god nobody wanted me to get into a foot pursuit! i may have just waved bye to them!

as rx'd

24:30

Subbed 30#DB, and did 21,15,9 Didn't have time to go all (21) rep rounds, and probably didn't have the gas either.

45:00

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

time30:32

last time35:20

DB snaches suck, I don't like them. But they were ok. Lower back on the left side got sore. I was watching to keep my back straight, but it got sore. first round unbroken, second round broke once eack arm, third round broke once on right, twice on left.

Pullups were hard, I got a few in a row of each set, but after first round I was reduced to singles fast. I had to watch not to just drop my legs at the top of the pullup.

19:40

m/37/187/72"

Subbed 25# DB and still ended up doing power snatches. I was having great difficulty locking my arms out. I did jumping L PUs using the Smith machine locked in the highest position.
40:48

21.26 but did one arm dumbell squats wih 40# rather than snatch. Wasn't sure which exercise to do because main page said "these ae squats". Also need to improve form of L pull ups.

31:16 as RX'd

m.23.175

scaled to 2 rounds

38:47

23:50 last time 22:09 not good. I seem to not do as well when I workout in the evening, which means I need to try to do it more.

sandbag pull complex 26.25lbs

m/15/143/5'8"

15:20.34

I'm gonna feel that in the morning!

Going to do this one tomorrow - test.

40:15 as rx'd
L-shaped pullups are tough.
Semper Fi!

M/31/255

"joshie"

58:55 as RX

DOMS in my legs from the 400 meter lunges is still killing my time!!! My legs are still blasted from yestedays WOD. Those squat cleans sucked!!!! Just happy to make it through as RX.
Got 18 double unders chained! PR!
Since starting Xfit about 4 months ago I've gone from being able to do 1 pullup to getting almost 10. Thanks Xfit! Thanks coach!!!! 20 pounds down, 25 to go!

40:43
sub: 55-lb. kb snatch, strict pull-up

2 rounds

21 25 pound snatch left
21 pullups
21 25 pound snatch right
21 knees to elbows

32 min 33 sec

M/6'5/225/21
2 rounds of:
21 40# dumbbell snatch right arm
10 Lat Pulls @ 150#
21 40# dumbbell snatch left arm
10 Lat Pulls @ 150#
14:00

Followed with a sit-up pyramid. (1-10-1)

30/M/5'10"/149 (MTN WARRIOR)

SUBBED 30 pounds DB for 40 in first 2 rounds, SUB 35 pound dumbbells in the Last round, fist time doing DB Snatches. my back was hurting from Linda until this morning when I did all this Snatches, now my arms and shoulders are sore, Good feeling though, :)

Time was 29:46, in a lot of reps I could have gone down further I think. Besides reading Articles and books on how to do snatches, I wish I could have an Olympic lifting coach or someone familiar to Olympic lifts, Shoulder flexibility is helping me to greatly improve the form of a lot of exercises and do more different exercises, shoulders were touching my ears, in my case better form is greatly helping me out. Stretching of Shoulders using the PVC pipe is starting to pay off, one thing I noticed is that dumbbell was going straight up very close to my body. Nice workout.

L Pull ups as RX'd

Santi

Subs: 30# DB and kipping pullups. For some reason I thought it was 15 pullups/round... oops.

25:40

The last round was a lonely place. Still a brutal WOD with those subs, fast moving (ish).

Lest we forget.

Go Navy!

scaled

21-25-9

pulls ups started Ls, then strict, then kips

21:16

M/25/152#/5'7"

1.5 rounds as rx'd
1.5 rounds scaled to tuck PU

Time: 40:50 (PR in time by 15:44. Miss PR in effort because last time finished as Rx'd)

I wanted to keep my heart rate up and doing it as Rx'd wasn't cutting it. That's such a killer WOD

Scaled to 21-15-9

Time 15:50, then did 18 more Left and Right snatches to make up half the difference followed by 18 pull ups for total time of 22:36

I'm too tired from Linda to have done it all. I'd be there all night otherwise.

I think Crossfit is slowly killing me. HA!

We did 'Linda' today. See results there.

42:15
first round rx'd
2nd and 3rd subbed clean and jerks for snatch

Thanks giving weekend kicked my A$$! too much food and drink.

32:01
as rx'd

m/20/6'1"/170

scaling to power cleans and knees raised pullups:

29:59

M/24/153 GregAwu

Power Snatches, else as rx'd - 36 minutes

M/25/5'9"/185

"CFSB" Deadlift 3x3/15-12-9 WU 185x10,225x7,275x5,315x3
330x3
340x1
340x3 (pr is 350x3, kinda tired today..next time)
225x15-12-6-3

5 min rest then...METCON 3 rnds 5 manmakers, 400m run

Time: 11:17 in my vibrams, trying to run more in them

DO WORK!!!

Scaled to Puppies:
Complete three rounds for time of: 15 Mins
15 pound Dumbbell snatch, 15 reps, right arm
15 Pull-ups
15 pound Dumbbell snatch, 15 reps, left arm
15 Pull-ups
Praticed L Pull ups at the end of my workout

m/27/200

Replaced 21 L-Ups with 11 L-ups; otherwise, as rx'ed.

17:12

Joshie
1. 40 lb DB snatch, right arm: 15, 12, 9
2. L pullups: 15, 12, 9
3. 40 lb DB snatch, left arm: 15, 12, 9
4. L pullups: 15, 12, 9

Time: 13:50

2 rounds for time of:
40 lb DB snatch, right arm: 15
L pullups: 10
40 lb DB snatch, left arm: 15
L pullups: 10

14:48

M/41y/68"/160# GEORGE

"Joshie" as Rx'd

48:59

Last time was 01:07:13. Much less swearing this time around. Nice improvement while leaving room for even more improvement.

m/27/80kg/5'10"

as rx'd...with 20kg dumbbells

27:29

great wod.

m30/5'10"/157

samson, OHS, sus, dus, be 10X3

1 pood kb
kipping pullups
rounds/reps as rx'd

20:00 +/- No stop watch and forgot to look at time until half way through first round.

6'/175/m

As rx'd 26.33

Was not looking forward to today round of programming...

1 mile run / 2k row

15:01

6:48 run
0:31 transition
7:42 row

M/51/6'1"/185

Did the standard Crossfit warmup, and added 20 pounds to the pullups and dips.

Did not have a 40# db, used a 25# and did 31 reps on each arm. Also could not do L pull ups on my equipment here at home so I subbed 21 knees to elbows.

25:40

43/m/185
16:00
power snatch
kipping pullups

Wow that is a ridiculous number of L pullups. Someday.

Scaled to 35# snatch and tuck sit pullups.

44:45.

Completed two rounds as Rx'ed in 38:35.

34:51 Rx'd

37 M 6' 165#

26:02 rx'd

wow this really hurt today... one of those days where nothing seemed to go well.

35min, out frustration I scaled to jumping pulls :(.

48/m/160
mega scaled: 30 lbs for snatch and max L-pull-ups per set:

Rd 1: 12, 8
Rd 2: 8, 8
Rd 3: 6, 7

27 mins

11/30/09
wu
arm swings/push ups/knees to ass jogging/
ohs squats/other shoulder loosening warmups/
du practice/samson stretches

joshie scaled to 10# dumbell(all i had, in hindsight would have liked a 25#'er), assisted pullups
20:42

rest

cfe interval workout 40:20x5

rest

tuck/l-sit practice(10 rounds for 10 secs each)/DU practice

gassed

m/31/215/5'9

First WOD after taking a month off

subbed regular pull-ups for rounds 2 & 3

38:54.......ouch!!

2 rounds rx'd

31mins

Knees hurt too much

tweaked this one a little bit

did the one arm DB snatch with 40 lb.
12-9-6

added 20lb DB burpees into a front squat to press in between the one arm snatches. it was terrible

10 min flat

33:30 Regular pull ups

;

m/21/190/5'11

did it in 40 min ugh this sucked my abs hurt

m/38/76/210

tuck pullups

32:40

As rx'd:

22:24

Tough one, too many PUs became too close to tuck but kept as extended as I could in the knees and flexed in the hips.

m/25/138/5'5

18 kg Dumbbell snatch, 21 reps, right arm
21 reg Pull-ups
18 kg pound Dumbbell snatch, 21 reps, left arm
21 reg Pull-ups

X 3

I managed it in 19.17 , but forearms are pumped. but I didn't to the Pull ups properly either, as I misunderstood 'L' meant.

SOme good times on here.. Just started Cross Fit.

28/m/78kg

32:06

Subbed for hotel gym

4 count pushups for squat snatches
90.7kg on pulldown machine for L Pullups

27.58

21.40#.20 pulls
21.35#.15 pulls
21.30#.10 pulls

Modified
Kipping PUs
20:56

This was f***ing hard!

Did it in 21.42 subbing regular pull-ups in the second round, then assisted pull-ups for the final 21.

Is there any to get better at L pull-ups other then doing them? That part of my core is so weak!

Suggestions? Thanks!

23:55. As rx'd.

The L pullups started off clean for the first few then had my thighs parallel to the ground only with legs crossed and bent at the knee. Managed to do 5 kipping "L-like" PU's

Arms died lol.

There is no "medial delt"...learn your anatomy. He means "lateral delt"...some genius...HA!

Didn't have the time. Brutal

30/m/71"/186#/Camp Taji, Iraq

CFWU x3
38:51 as Rx'd

It was a lot harder than I thought it would be. I had a really hard time with left arm snatches due to lack of flexibility in my shoulder. I'll work on improving my range on that shoulder and beat the hell out of this time next time.

scaled 20# db and 60# assisted pu
also sets of 21, 15, 9 because of persistent shoulder pain.
23:30

first time doing db snatch, focused on feeling db become "weightless" and pulling body under right away. felt pretty good (most times)

m/20/6'/188

as Rx'd

19:28

those L-pull ups are tough tough tough

28:03
as rx'd

M/35/190/6'2"

30:30 with 21 L pu's first round and 10 thereafter (71 total)

22:16.48 pull ups were performed any way possible.

ouch!
20# db snatch, full squat on each
kipping l-pullups
so, obviously, very NOT rxd.
30:28
f/35yo/130#/5'5"

oh - but i did 3 rounds!

22:00

Sub'd rep rounds of 21/15/9.

30lb db snatch 12-12-12
L-Pull ups 1st round: 12
Kipping pull ups 2nd & 3rd round: 12-12

18:12

as RX'd, 32:05
Shoulders kill!

5 min row warm up
Modified:

15 reps each on the snatches.
12 L-pull ups each round

19:46

I forgot the repetitions on the snatches and the gym's computer was down so I couldn't reference. Really pissed because I thought I destroyed my PR but as it turns out I did 36 less snatches than last time.

23.m.136.65"

as rx'd
41:17(PR)

Last Time/PR:
45:50

Missread the workout.

Did 3 rounds of 21 40lbs single arm squat cleans
21 L-pullups

48 minutes... It was one of those days. I call it a half asses WOD. I just couldn't get my ass in gear and decided it take it easy. I felt like more of a wuss once I realized that I should be doing one armed snatches and not cleans after round 2. Good workout anyway.

3 rounds:
21 40lb dumbbell snatch, right arm
21 L pullups
21 40lb dumbbell snatch, left arm
21 pullups

had about 6-8 failures on snatches. form on L pullups was good. just really struggled with the snatches, lots of long breaks and couldn't get into a good rhythm to string reps together.

49:56 11/30/2009
32:01 02/20/2009

L pullups throughout.

45:00 with 35 lbs

m/47/6'3/218

Made this one up today as I couldn't do it on Sunday. Had to scale this one to 30 lb db and 21/15/12 for the snatches and 15/12/9 for the PUs.

26:32

All PUs unassisted but had to mix in tuck, regular dead hang and kipping to get them all. 60 unassisted in one WOD is a new PR for me.

Not flexible and coordinated enough yet to catch the snatches in full squat so went as deep as possible somewhere between a power and full squat position.

Tough WOD, I look forward to seeing this one again when I'm stronger, more fit and have better technique.

As Rx'd 40 minutes.

30/m/67kg

16kg dumbell hang power snatch + L-pull ups.

2 full rounds 23.30

I ran out of time before work.
(84 snatches/84 pull ups)

M/18/151

As RX'd (no scale)

15:53

I did this with 5 other people, we all finished at the same time (as rx'd), why are our times so low in comparison? We did everything correctly.

Compare to:
080205 - 18:03 (25lb. DB Snatch x 12 / 12 L Pull-ups)

scaled to 10 lb. dumbell snatches 10 reps. having trouble getting into the hole with weight overhead - pullups 21 - 15 - 10 w/ 120 weight assist + 10 knees to elbows each round of pullups.

19:38

As Rx'd - 34:34

First day back after a week and a half off. Ugh.

scaled

3 rounds for time

15 db power snatch right arm
15 tuck pullups
15 db power snatch left arm
15 tuck pullups

11:41

repost

3 rounds for time

15 db power snatch right arm 40lbs
15 tuck pullups
15 db power snatch left arm 40lbs
15 tuck pullups

11:41

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm (subbed with 10lb DBell)
21 L Pull-ups (subbed with Jumpin L)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Did this in garage after 5 mile run. I could only manage one round as I was pushed for time and I wasn't sure that I was doing the DB Snatch correctly either. Time 6:32

Will do the lot next time.

Missed

CFWU x 2 (-pullups)

Subbed 30# vice 40#

16:49

M/37/6'11"/235
54:33

23:54

Rx'd except for L- PU's. Subbed Kipping PU's for all 3 rounds.

as rx'd

23:13

subbed 20# dumbbell

30.55

20/m/5'11"/163

scaled
3 rds
10 RA 1 pood snatch
10 pullups
10 LA
10 Pullups

Didn't time it...
Felt pretty thrashed after, did all the pullups with no breaks. I love the feel of a kettle bell snatch.

49/m/190

With all due respect to Staff Sergeant Joshua Whitaker, subbed due to time.
21/15/9 with 40# db's 23:28

subbed 53# kb snatch, no squat
25:50

M/34/5'10"/151LB

35LB Dumbbell

15 Pullups

Tried the best I could with L's just did whatever pullups I could after that

24:45

Last set - 25LB dumbbell

M/33/5'4"/142lbs
As RX'd
28:35
9 minutes faster than last time.

m/21/175

as rx'd 8:30

m/21/175

oops, not rx'd
that was time for only 1 round

M/33/144lbs/5'5"

As rx'd
30:29

Ouch.

Well....I ended up subbing pretty much everything on this one this morning.

I did 5 rounds of

15 x 30kg barbell power snatch
15 Pull Ups

time was 16.55

have a knee issue so didn't want to go squat snatch and wasn't in the mood to try dumbbell snatch for first time ever.

and if I'd done L Pull ups, I'd still be on the third set.

I did 3 rounds of 10 toes to bar afterwards to give my core something of a going over as well

only had a 35# db all else as rx'd what a bi@%!

23:36

23:45 pr

subbed 45lb dumbell, power snatches all unbroken

L pullups mainly singles with a few seconds rest in between.

Rx'd w/ squat snatches

27:30 pr

FAilure. FIrst snatch attempt. Couldn't get form comprehension. Gotta have josh show me

Not as rx'd

55lb KB Snatches

22mins and change

Tucks instead of L's.

30:07

1.5 rounds (knee started tweaking out and loss of grip strength due to broken(?) hand)

25:19

Subbed strict pullups for Ls. Otherwise as Rx'd.
39:09

subbed single arm barbell snatch and tuck pull-ups (don't quite have the core strength for L's)

they set a 25 minute cap at our gym

finished 2 full rounds + 10 snatches on each arm

1st time (I think) doing full wod
55.04 as rxed

last time:
34.48
subbed pull ups for L -pu's

CFWUx3 (light PUs)
31:27

Matt:
33:25
20 lb dumbbell

subbed L pull ups for assisted pull ups

32mins

40 pound Dumbbell snatch, 12 reps, right arm
15 L Pull-ups
40 pound Dumbbell snatch, 12 reps, left arm
15 L Pull-ups
23:30

21 R Snatches
21 kipping pullups
21 ab chair leg raises
21 L Snatches
21 kipping pullups
21 ab chair leg raises

27:25

Did at work and couldn't do pullups well. This workout was a lot harder than I thought it was going to be.

um. yeah. pullups bad. snatches ok.

1st round - 15 min
2nd round - 20 min
3rd round - 20 min

55 minutes.

25/m/5'8"/150

Last time I didn't finish the last set of DB snatch & pullups @ 40lbs and it took 32+

This time I finished, but using 35lbs. 30:35

3 rounds
21 75# Hang Snatch
21 Pull-Ups

17:49
Very tough on grip
then
1 Hour Spin class
Exhausting.

Wu-800 meter run

2x's
400m row
20 SDHP (30lbs)
16 pull up
12 knee to elbow
8 OH Squats (30lb)
14:41

6 minute mile
CFWU x3 (minus pull ups)

As Rx'd 43:23

43 minutes

Many of the snatches were somewhere between a full squat and power snatch - especially during the later half. L Pulls broken 12-6-3 or 9-6-3-3. Tough one.

This was really hard for me. I had to do some subbing.
First round as Rx'ed
Second Round Leg raises instead of L-pullups
Third Round Leg raises and only did 10 snatched each side.

I know kinka weak sauce but I really need to work on my L-pullups becasue I burnt out on the first round, and they were starting to look really ugly and no longer resembled an L, but some wierd Chinese character.

Nice workout. drained from squat/Press/pullups yesterday

Deadlift:
3x3 @ 225, 260. 295

1x15 @ 185#

Scaled Joshie to go under 10": 30# DB. Did 3 rounds 7 reps: 7'04"
Should have done 40# and 9 reps.

M/26/71"/190
did 12/l/09

BB Snatch as Rx'd, right
21 pullups w/ 2" band assist
21 bent leg-lifts
DB Snatch as Rx'd, left
8 pullups w/ 2" band assist
21 bent leg-lifts
Snatch right
21 leglifts
Snatch left
21 leglifts
Snatch right
21 leglifts
Snatch left
21 leglifts

33:15.2"

Subbed power snatches with 30# for regular ones with a 40# dumbbell. Also, instead of 21 L pullups six times, my sets went 15-7-7-7-7-7 and I did deadhang pullups.

19:40

Liked my time and intensity (one-armed snatch draws a lot of confused stares at my office's gym!). Will aim to fit in more pull-ups next time.

M/24/5'11''/200

scaled it down to 21-15-9.... still ridiculously hard

26:10

30 lb. KB/ close to parallel, but not quite, still working on single arm squat snatch.

29:07

Only did 7 L pull-ups then did some knees up and some kipping. At 254# pull-ups always slow my time down but I got the chin above the bar all 126 times. two months ago I had to use assistance after 40 pull-ups to even get up there

39:18

27:32

Did half "L" and half regular pullups switched grips throughout the workout. My hands are busted from yesterdays debocle. 2 real butt kickers 2 days in a row; this was tough.

39:28 as rx'd... although my L pullups were starting to look more like J pullups on the last set! Great Workout!

as Rx.
First 42 L pullups were strict, after that more like Z pullups

Ron 27:58
Steve 34:00

Scaled to 15 tuck pull-ups
Kept 40 LB DB

25:20

Thought I scaled the Pull-ups OK, but I was wrong. Mixed in a few L-sit style and feel they are weighted better for reverse grip.

Will be working on L sit strength the next few months. They seem to be coming up a lot and I want to RX them.

as rx'd

l-pulls looked pretty ugly towards the end!

26:59

f'n brutal!!!

as rx'd:

27:18

sore and exhausted from double
workout sessions yesterday...but got it done!!

3 rounds of
15# dumbbell snatch, 21 Reps R arm
11 ring pullups
11 knees to elbows
15# dumbbell snatch, 21 Reps L arm
11 ring pullups
11 knees to elbows
24:56

yesterday
am - CFE C2 6x3 mins, rest 1 min after 1,3,5, rest 2 min after 2,4
pm - 45 min run

As RX'd

8:51

m/45/170

34:00 as rx'ed

Tough WOD!! Initially, was going to skip this one. Then decided to do one round. Then completed the whole thing.

As Rx'ed...38:45

Scaled w only 12 L PU, band assisted, 26.59, and wow. Well underestimated this. 240 squat snatches, yahoo!

WU - 45min Spin class, 30 min rest while eating an apple at home, then CFWU and WOD:

23:14 as rx'd (PR)

L-Pu's done mostly underhand, but mixed in overhand. HR was sky high, 170-180 most of the workout.

Legs were burning, spin class was not the smartest thing to do before this WOD.

later,
b
m/33/5'8-1/2"/167

forgot to add round times:

5:40,8:41,8:53

m/20/165
day 30

35lb dumbbell and crappy L pullups at home. Did it nevertheless... no time yet

24:32 as RX'd
Sore after only 1/2 Linda yesterday

It's Thursday, did "Joshie" on Monday and I'm still sore as hell!

32:28, sub kip pull ups for L pull ups

RIP Sgt. Joshua Walker

32:10

m/26/226/6'3''

x2
21, 45lb dumbell snatch R arm
21 pullups
21 45lb dumbell snatch L arm
21 pullups

got winded cause i was working on an empty stomach so cut it short

looking back, I probably didn't get full squats on each rep. need to work on flexibility

27:09 with snatches lacking "taint to paint" nor did I pick up off the floor every rep and it still sucked

30:27

did 21/15/9 95lb power snatch and L pullups in 21:40 on 3 Dec. Not nearly as tough as the prescribed workout, but I'm happy I made it to the gym. I could barely move today after 400m lunges three days ago and three bars of death yesterday. Happy with snatch form. It keeps getting a little better. Form on the one arm snatch is a different story.

scaled:
Round 1
21x40# right hand snatch
21 L pull-up
21x40# left hand snatch
21 L pull-up
Round 2
21x35# right hand snatch
21 kip pull-up
21x35# left hand snatch
21 kip pull-up
DONE!
20:20
out of time and off to work

Snatches @ 45#'s
L Pull-ups ( knees slightly bent)

9:49

Did a basterdised version between Puppies & Pack scaling:

"Packies"?
Complete three rounds for time of:
20 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
20 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups

19:55

Struggled with all the pullups. Did both L-sits & tuck-sits. Was doing singles from half way through.

m/36/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener.
35:37-PR
L PU felt a little better. Lean back a little. Alternating grips. Try to not get as wide of a stance at beginning of each rep. Pretty good job jumping though.
2/21/09: 38:40
2/5/08: 51:09

SUB 25# ds
SUB 80# pd
SUB 21 ll

28:19

sub kipping pullups:

24:06

Not as Rxd: 37:20.

No dumbbells. Started w/1 pd KB. After 1 round, sweat & humidity caused safety problems, scaled to 1/2 pd KB. Plup bar was the squat rack. Got er done.

40 pound Dumbbell snatch, 21 reps, right arm
8 Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
6 Pull-ups
40 pound Dumbbell snatch, 21 reps, right arm
5 Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
4 Pull-ups
40 pound Dumbbell snatch, 21 reps, right arm
4 Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
4 L Pull-ups

22:41

CrossFit warmup then WOD as rx'd:

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

43:45
This was hard. First round of L pullups were ok but the rest were broken into 2-4...

"Joshie"

Completed 1 rounds for time of:
20 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
20 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

10 min

Sub'd 1pd KB snatches: 22.15

M/20/5'10/128

scaled snatches to #20
scaled L pull-ups to tuck pull-ups

44:14

form on snatches was not too great in the first round, but got a lot better in second and third rounds - I was more aggressive. Being a bit more flexible would also help. Really wanted to quit in the first round, but so glad I didn't.

As rx'd 23:13

36:23 as rxd, at home

As rx'd (Not full squats on snatches)

22:12

CFWU -Pull-Ups Subbed 30 single unders

Only got through 2 rounds.

15:11

40lbs snatches without full squat
L-pullups were a little slack

Time: 32:35

31:25

assisted pull ups still

Utter fail on this one.
Wow.
I scaled it to 20 lbs, but my pull ups still aren't there.
After the first "round" of 3:23 (with incomplete PU), I just started working on form and L-Sit.

Still a great workout for this newbie, but it pointed out some glaring weaknesses. Glad for that, because it shows me how to address my lack of "balance" across the fitness spectrum.

It's all about personal improvement - which is what I have been seeing consistently since starting CrossFit.

Thanks to everyone for the motivation!

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm SUB 75 pound Hanging power snatch
21 L Pull-ups SUB 42 L Pull-ups

28:29
----------------------------------------------------------------------
Compare to 080205

40 pound Dumbbell snatch, 21 reps, right arm SUB 25 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 25 pound
21 L Pull-ups

29:36

ever since the lunge day091123 my body has been wrecked... was still sore from lunges yesterday, and yesterday was brutal, so today i'm sore from both... Hurts so good...

subbed S pull ups for L pull ups-
23:40

best L pull up form I've ever had. but accidentally, did power snatches instead of squat

TIME - 34:50

45lb bar

33:00

Not as RX'd - power snatches. L pullups not particularly L-like for the most part. 26:08

29:42
25 lb dumbell for snatch. Did all rounds.
first 21 pull ups did good Ls.
Second ok Ls
third some Ls and some kipping.
forth all kipping.
fifth and sixth jumping. No more energy.

20# DB snatch, 21 reps, right arm
21 Strict pull-ups
21 Leg-lifts
20# DB snatch, 21 reps, left arm
21 Strict Pull-ups
21 Leg-lifts

26:16

First time Joshie. R.I.P., brother.

CFWUx3 (no over-head squats, no pull-ups)
BWU

30:31

Dumb bell squats @ 15lbs (aggravated shoulder injury) x12 instead of 21

L-pull-ups x12 for first round
bent-leg pull-ups x12 for second round
kipping pull-ups x12 for last round

m/40/67"/180#

2 rounds for time of 19:09

12kg kb snatches x 21 right
11 dead hang pullups
12kg kb snatches x 21 left
11 dead hang pullups

m/42/6'/155 12-17-09
25# DB snatch 21 reps
first 1 1/2 sets of pullups did L or 3/4 L, then dead hang
did 3 rds + 7 snatch each arm in 20 mins - read WOD incorrectly

28:30

Used 35 lb. kettlebell for snatches
Used machine pull ups (110 lbs.) for L-pull ups

29/m/185

L-PU done on rings: 36:26

40:00 (killer)

31/m/163/65"
30:25
did not do last set of pullups. was not happening

26:14 RX'd

M/39/180/5'10"