December 20, 2009

Sunday 091220

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Post time to comments.


Enlarge image

Last day to order CrossFit Gear and have it delivered by Christmas!

"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video [wmv] [mov]

Transferability of Capacity with Dave Tate - video [wmv] [mov]

Posted by lauren at December 20, 2009 5:00 PM

wow- that chica is FIERCE. GO WOMAN!

Comment #1 - Posted by: StrongLilPony at December 19, 2009 5:05 PM

#1 the sub for rope climb is towel pull-ups(5x15=75) and the sub for ring dips is 3 parallel dips

Comment #2 - Posted by: Nathaniel 15/5'10/140 at December 19, 2009 5:05 PM

#3- straight up sarcasm. but hopefully you saved us all from some other idiot's question.

Comment #3 - Posted by: sexican/m/26/6'/195 at December 19, 2009 5:08 PM


Comment #4 - Posted by: Ben Moskowitz at December 19, 2009 5:13 PM

Get the Dare Devil shirt!

Mine came in the mail today and it's crazy, sexy cool...just like me :-)


Comment #5 - Posted by: Playoff Beard at December 19, 2009 5:30 PM

So just to clarify...i'll be the idiot asking more!...1 rope ascent is equal to 15 towel pullups. Right? So if i sub that my wod is 3 rounds of 75 towel pulls, 21 Rdips and 50 squats?? Thanks!

Comment #6 - Posted by: nikita at December 19, 2009 5:34 PM

Those plates are for real! Diana is a sweetheart and a seriously hard worker. Go Diana!!!

Comment #7 - Posted by: Diana's my Homegirl at December 19, 2009 5:49 PM

Those plates are real.

Each grey plate is 5kg and each red is 2.5kg the bar is 15kg. Total squat is 40kg. (88 pounds)

They are hi-tech plates They are durable and made out of recycled materials.

Comment #8 - Posted by: hollis at December 19, 2009 5:55 PM

those look like hi-tec training plates. my guess is that is 40 kg (88#). hard to tell the color when the photo is in b&w. pretty sure the whites are 5kg and the red is 2.5kg

Comment #9 - Posted by: jolie gentry at December 19, 2009 5:56 PM

#7 I hope you're joking! Everyone in our gym can vouch those plates are real!! The light ones are 10lbs and the red ones are 5 pounds. Diana is a badass, and if you were serious, then I'm offended you would question her abilities.

Comment #10 - Posted by: Gilly McGraw at December 19, 2009 5:57 PM

This one sounds fun!

Comment #11 - Posted by: neil at December 19, 2009 6:12 PM

I feel like Dave Tate isn't answering the right question. I think most importantly would be to ask- "Will an athlete be a better athlete with a bigger squat, as an individual." If a great foot ball player raises his squat from 300 to 500 lb, of course he will be a better player than before. Who cares about comparing different people? It ends up exactly how he says- you can't.

Comment #12 - Posted by: rhn at December 19, 2009 6:23 PM

I train out of the Black Box in NYC. We have 10ft ceilings. This will be interesting. Might have to scale the building.

Comment #13 - Posted by: Lenny at December 19, 2009 6:33 PM

not fake plates, plastic. She has 85lbs total

Comment #14 - Posted by: Matt Wilson at December 19, 2009 6:46 PM

#12, it's not that simple. "of course he will be a better player than before," is quite possibly not true. what he's saying is that there are too many factors involved to actually prove that. though his strength may go up, his weight may go up, and thus his speed may go down. if the only factor you measure is one lift, you cannot absolutely say that someone will improve in a skill sport due to an increased capacity to max more weight in a single lift.

Comment #15 - Posted by: MoisesDelMar M/26/165/5'8'' at December 19, 2009 6:52 PM

I know those plates are real and an 40kg overhead squat is not something to sneeze at (I sure as shooting can't do that)... but I was just thinking how much more impressive it looks with large plates and a smaller bar. Equal weight in my garage with metal plates and a 45lb bar looks silly compared to that.

Comment #16 - Posted by: JuliePlatt at December 19, 2009 6:56 PM

I know the sub for rope climbs is 15 towel-ups for each ascent, and I have followed that with every rope climbing WOD I've done, however, I have always questioned that substitution. After viewing several rope climb videos (i.e. - ...wfs) I was only able to count, on average, 7-9 pulls per ascent. My question is then, and I am not trying to be an jerk, what's the logic behind 15 pulls per ascent when 7-9 seems to be about the average?

Comment #17 - Posted by: Ron Ron at December 19, 2009 6:58 PM

I just wish I had any rubber plates at my gym! lol

Comment #18 - Posted by: Josh at December 19, 2009 7:50 PM

i never understood the towel pullup sub. when i climb rope its all legs. i mean i understand theres really no good sub for a real rope climb but i would think it would be more leg oriented. i can see why it would be an option though because the grip is virtually the same

Comment #19 - Posted by: John Fitzsimons at December 19, 2009 7:54 PM

Now are these rope climbs all arms? I could understand the 75 towel pull-ups then, but if you climb it like you would say if you were in the military, then 75 towel pull-ups is a bit excessive.

Comment #20 - Posted by: Bob at December 19, 2009 8:20 PM

Gotta' appreciate Dave's honesty. He can coach you to a new level on your squat... period. You'll be able to squat more.

I find his answer rereshing after watching Simmons sell his technique to Tony with redundant statements about strengthening the hip, jumping muscles, and transferability to Oly squats. Not saying Louie's full of it, it just sounded like a pitch.

Comment #21 - Posted by: buretto/35yom/6'2"/198# at December 19, 2009 8:23 PM

Looking forward to this WOD... my back and shoulders are a little fried right now, but I am still looking forward to trying this one out.
Regarding comment #20: I also appreciate Dave's candor as well as his perspective, but I am very confused by your comments regarding Louie's "pitch" CrossFit came to him.. so they're asking for HIS perspective and what HIS thoughts are.... his techniques and his training approaches WILL develop you for powerlifting.. results like his aren't accidental. Do I think that Simmons is a confidant man, of course, but you don't stay on top without confidance and he's just telling it straight.. from where he's standing. I respect that a great deal. I don't think that either Dave or Simmons are doing anyting else than telling you what THEY think about training. Take it, leave it.. whatever, the last thing I think these guys are doing is trying to "sell" anyhing and or convince you of anything.. I think they believe in what they're saying and if you really belive in something you don't feel the need to try to convince anyone... you'll be happy to spread your word so to speak, but hey if any or everyone else out there doesn't get it,... well, that's their loss.

Comment #22 - Posted by: Anton at December 19, 2009 8:41 PM

If you climb a rope - even without legs - you don't start by lying flat on the floor. Standing at a 15' rope, assuming no jump, you're going to grab it at 6 or 7' of the foor. So 1 towel PU per foot to climb is 8 or 9 per climb, not 15. 5 ascents = 40-45 towel PUs.

Comment #23 - Posted by: Benny1 40/74"/220 at December 19, 2009 8:43 PM

I'm always disappointed when I see a rope climb. I understand the value of the exercise. But seriously, how many people have access to a climbing rope? It might be the single most specialized piece of exercise equipment out there. I have rings in my garage, which I can manage to squeeze myself into, but a rope requires heights that don't exist in most structures (and most urban dwellers don't have giant trees). I wish CF MP would include a sub WOD with every rope WOD posting (and not towel PUs!). I'll just do one of The Girls instead.

Comment #24 - Posted by: Rustypelican at December 19, 2009 8:44 PM

#'s 18 and 19 are right. Most people climb a rope with their arms and legs, and that's definitely the way you're taught to climb in the military. Besides that, I don't know about you guys, but when I climb a rope i don't start at with my hands at the 1ft mark, i start by jumping to at least the 9ft mark. But to be fair and not make it too easy on myself, I sub 8 towel pullups for one rope climb (one for each foot above and including my max reach of 8ft.) I still think that's considerably more difficult than actually climbing a real rope, since I use my legs when I have the opportunity to do that.
Maybe 15 jumping towel pullups would be a good sub, since that gets the legs involved...I don't know. Just my two cents.

Comment #25 - Posted by: ericthered at December 19, 2009 8:55 PM

#22 haha i just envisioned someone starting to do a rope climb lying on the floor

Comment #26 - Posted by: John Fitzsimons at December 19, 2009 9:09 PM

Dave is correct. I've had the opportunity to coach football, strength & conditioning and speed & movement for 29 years at several levels.

I've seen the "looks like Tarzan, plays like Jane" athletes and the exact opposites too. In every combine (Arena Football) you see the athlete with a 400+ benche, 600+ squat, 315+ power clean and a sub 5 second 40...and he can't; get out of his own way, make a block, make a tackle, etc.

You must be able to apply strength and power for the force applications required by the specific sport and sport situations.

Transferability of capacity does not apply if in assessing an athletes running technique, they look like a "pig on ice skates".
At that point the weak and powerful athlete have the same flaw. Lack of functional and applicable technique.

As a speed and movement coach I stress the physical techniques and visual que's of sprint acceleration, deceleration, change of direction and velocity for transitional sports like football. Keep in mind I said technique...not stairs, bungee cords, sleds, parachutes, ladders, etc. Without great speed and movement technique, every field and court athlete will be compromised.

When you can put strength, power and force production together with the required high level sport/activity specific techniques, then you have come closer to the big picture of a high functioning athlete.

Comment #27 - Posted by: Richard Gaskell at December 19, 2009 9:16 PM

#20 Do you even know who Louie Simmons is?

Comment #28 - Posted by: D.B. at December 19, 2009 9:44 PM

All I want for Christmas is a Level II cert seminar...

Comment #29 - Posted by: Cash Reynolds at December 19, 2009 9:53 PM


I agree with your assessment and Dave Tates of conditioning not making better sportsman.

But its not my job to make, in my case, better rugby players. Its my job to make those players more physically prepared. No amount of gym work will replace talent.

You cant use the gym as a 'talent identification' tool. I dont care what a players stats are in relevence to his/her ability playing his/her sport. but i do want to see their stats increase over time with training, in relevance to their physical preparedness.

In terms of technique, i dont agree. Its my experience that you have to have/develop the engine to run fast. Technique will give you the 1%-ters. During a game players will get knocks, hampering form/technique, but they still need to get the job done. Therefore the engine comes first not technique. In sports where there is no contact i think technique obviously plays a bigger part.

Comment #30 - Posted by: Daz - CF Newcastle at December 19, 2009 9:55 PM

Are we arguing about a 90 pound ohs?

Comment #31 - Posted by: CFSara at December 19, 2009 10:00 PM


13:57 as rx'd

Comment #32 - Posted by: Sully (Kandahar, Afghanistan) at December 19, 2009 10:20 PM

So What did we decide to sub the Ascents for Towel Pull-ups? How many?

Comment #33 - Posted by: J at December 19, 2009 11:11 PM

Wouldn't knees to elbows be a better sub for rope climbs, since climbing is mainly legs and core strength.

Comment #34 - Posted by: MIDNp at December 19, 2009 11:24 PM

New to CF & need clarification.. 5 15' rope ascends!! So if u sub 15 towel pull-ups for each ascend that's 75 pull-ups x 3 rounds for a total 225 pull-ups?????

Sorry if this is a stupid question but with some of the WODs these past weeks, you just never know..

Comment #35 - Posted by: Robbyhernz at December 19, 2009 11:59 PM

The way I see the towel sub working is this - when you're climbing a rope, at one point you have only hand/arm supporting you and pulling you up. This is much more difficult than having two hands on a towel. So therefore you have to do more towel pullups to make up the difference. At least that's how I see it...

I have a 10' rope in my garage and start from a seated position and don't know how to use my legs to climb the dayamn rope so it is all arms for me. Definitely tough on the grip with the manila rope.

Comment #36 - Posted by: Mike at December 20, 2009 12:02 AM

6 days in a row a good lookin girl is it!

Comment #37 - Posted by: Donny B at December 20, 2009 12:38 AM

i think the towel pull up sub is kinda weak. though i agree with the assertion there's nothing quite the same as climbing the rope. I feel like its a little arm, little shoulder, lots of core, and some leg. i could do towel pull ups all day long and hardly match the effort it takes to do one ascent.

Comment #38 - Posted by: Carlina Muglia at December 20, 2009 12:49 AM

three rounds of ten towel pullups (and even those were fractioned), five ring dips, and ten squats= 8:53

Comment #39 - Posted by: Arbaugh at December 20, 2009 1:02 AM

So there is a documentary called Bigger, Faster, Stronger I think that this would give most people a general idea of who Louie Simmons is. I don't understand how a man who stated he has been on steriods for 36 plus years makes it onto a website that encourages living a pure life. The man is an amazing coach when it comes to powerlifting, however does it really come down to foot placement and how much of you hips you use, or does it come down to the number of cc injected? He further states in this documentary that no athlete will bebecome the best they can without the use of steriods. So while CrossFit is " Forging Elite Athletes" according to Louie Simmons shouldn't we all be on steriods to become ELITE. The documentary is probably one of the best when it comes to steriods and the american culture.

Comment #40 - Posted by: jb at December 20, 2009 2:06 AM

Come on guys! give me something I can learn from.

Comment #41 - Posted by: Joe at December 20, 2009 2:45 AM

subbed rope climb for 21 towel pull ups per round:


Comment #42 - Posted by: Zeb G at December 20, 2009 3:55 AM

#32 correction. Fat fingers on a small keyboard 40/M/180

Comment #43 - Posted by: Sully (Kandahar, Afghanistan) at December 20, 2009 3:57 AM

buy a rope for 15 bucks, and put it in a tree. that's what i do. otherwise, find a sub that works for you.

Comment #44 - Posted by: MoisesDelMar M/26/165/5'8'' at December 20, 2009 4:19 AM

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

time 26:16

Ernie, I don't know how you do this in the morning.

The rope had me, My fingers are numb from the climbs. Dips were broken, but strict upright torso.
Squats, kness still sore from yesterday, other wise ok, bit slow.

Comment #45 - Posted by: NikNichols42yo 5'7'' 165lbs at December 20, 2009 4:50 AM

What do Dave Tate, Louie Simmons and John Welbourn all have in common? Is this really the path Crossfit wants to walk down?

Comment #46 - Posted by: TheRowingBetty at December 20, 2009 5:43 AM

the scaling confused me a little on this because of the rope climb/ towel pullup conversion and I am still doing beginners pullups so that compounded the problem for my already addled brain.

warm up 120 single unders
10 ghd situps
10 ohs (broomstick)
100 single unders

3 rounds for a time of 9:22( not sure what you would call the scaling, fat puppy, obese buttercup, )

15 towel pullups(beginner)
10 beginners dips(that’ll teach me to brag about getting my first full dip yesterday)
15 squats

cool down laid on a bench in the middle of the gym gasping for breath, and then stretched a little bit. another beautiful day…........

Comment #47 - Posted by: bigchip at December 20, 2009 6:10 AM

No rope.
3 rounds of the following:
5x10 pullups
21 ring dips
50 squats

Comment #48 - Posted by: J. Galt at December 20, 2009 6:33 AM

I have a cold ... won't go to the gym for a few days (3-4).

My work on a regimen of squats, sit ups, push ups and HSPU.

I hate being sick and missing workouts ...

Comment #49 - Posted by: Tou/m/31/5'8''/182 at December 20, 2009 6:37 AM

Sunday musings...
1) Newbies. They're coming. It's almost the New Year, and you know that's when we have an avalanche of newcomers. Let's remember that we were all new once upon a time and treat them with kindness and patience.

Come to think of it, let's all practice for their arrival by discussing all of the issues of the day with kindness and patience toward each other right now.

2) First Christmas gift. "The Heir" gave Clan Bingo his Christmas gift last night. He took us all to see The Trans-Siberian Orchestra for their moving Christmas concert. "Lovely Daughter" arrived just in time to join her siblings, our "Spare Son", Grammybingo and Grampabingo, Mom and Dad in one row, up in the O2-needed section.

Not a dry eye in the bunch. Thanks Dan.

3) Christmas birthdays. Do you know someone who has a birthday right on, or right near Christmas day? How do/did they handle it? Did they feel more special sharing such a special day, or did they feel cheated, always sure that they got short-changed having to share the attention?

I have two friends in this position. My best friend on the planet, Rob, is a Christmas Eve baby. I call him or he calls me every week--we have for some 30 years after college. Rob had a tough childhood. Broken family. Very little in the way of "stuff". I don't think he really noticed that his birthday was the day before Christmas; I don't think it made any difference. Nothing was coming either day. I call him to say Happy Birthday just because I know it makes him happy.

I have another friend, Bruce, who is a Christmas Day baby. He has always felt that his birthday was an afterthought in his family. He's always had a bit of a chip on his shoulder about it. Bruce is an "A-list" friend for me, and I have really missed him since he moved a couple of years ago. If I'm being honest with myself I've never made it past the "B+-list" for Bruce, but I call him on his cell phone to wish a personal, private Happy Birthday WITHOUT a Merry Christmas because I know it makes him feel good to be remembered.

Best friend, A-list, B-list, or whatever, being a friend means thinking outward, thinking about your friend a little more than thinking about what the friendship is doing for you. An opportunity to give little gifts, the small gifts that make a friendship. Like calling to say Happy Birthday instead of Merry Christmas.

4) Home. All of the Bingo progeny are home for Christmas, and we have our occasional "Spare Son" with us as well. It's right. All is right and well chez Bingo.

Can you go home for Christmas? Even if it's not physically possible, would it be OK if you did, if you could? Could family come home to you if they could physically get there?

Now I know that there are some truly horrible circumstances in which this is nothing but fairy tale stuff, but it seems to me at least in North America that those are the exceptions. So if you are not like my friend Rob where a part of home simply doesn't exist, could you go home, or could home come to you?

Life is short my Brothers and Sisters. Life is short and sometimes it's fickle and sometimes it's unfair. But it's always too short. Won't you think about this, home, this Christmas season? If you can...go home. If you can...bring home to you. At least let it be known that you would if you could. That nothing would make you happier, if you could.

Be home.

I'll see you next week...

Comment #50 - Posted by: bingo at December 20, 2009 6:43 AM

can i just HOLY HELL that was awesome...

FOUR (thats right 4) ROUNDS
(dont get too excited i def. dropped in reps)

20 Towl Pullups
20 (unassisted) dips
30 Squats 45 lbs bar

@ round 3 21:22
@ round 4 26:56

finished with 10 dif abs exercise 20 reps each and some Kripalu Yoga for a much needed stretch... which i'll be doing again 1st thing in the morning cause these long arms & leggies are gonna need it... all in all an awesome WOD!!!

Comment #51 - Posted by: Blithe F/28/173/73 at December 20, 2009 6:43 AM

bw 165

subbed pull ups for rope climbs
subbed reg dips for ring dips


+24 lb weight vest

Comment #52 - Posted by: paulw at December 20, 2009 6:54 AM

Hmmm not sure if I'll get to do this today. Might have to sub:

Shovel one big ass driveway for time

Comment #53 - Posted by: Damian at December 20, 2009 7:11 AM

Squats after yesterdays thrusters?? Bring it.

Comment #54 - Posted by: brett at December 20, 2009 7:12 AM

I wish I was at home, CF world, no mocking here, that was a cool post and I know nobody really cares if I am at home or not, but none the less, that really cool post made me think for 15 or so seconds about being at home as I was reading it!

now to the WOD:
75 towel pull-up's
61 parallel dips and
50 AS...

3x for time, I am thinking it'll a great hour and I will be thinking about home the entire time!
Thanks Bingo!

Comment #55 - Posted by: m/37/5'5"/193 at December 20, 2009 7:47 AM

subbed WoD with shoveling approx 2 tons of snow instead. 2 hours, nearly constant effort. thanks to the lynbrook and malverne snowplows who conspired to build a 4 ft. snowbank in front of our driveway, but no-one else's. Jerks.

Comment #56 - Posted by: dk m/32/6'0"/220 at December 20, 2009 7:49 AM

3 rounds

21 pullups (knees at 90 degrees to reduce kip)
21 bar dips
50 squats


bar dips clear weak spot

Comment #57 - Posted by: jeglit (m/38/6'4"/225) at December 20, 2009 7:58 AM


Bravo to those who can do 75 towel pulls!

Scaled and subbed due to me and towel pulls not mixing!

3 rounds of:
15 towel pull ups
21 ring dips
50 squats


Then did 2 sets of 10 hangin pull ups to round it out afterwards.

Comment #58 - Posted by: BillB at December 20, 2009 8:02 AM

Can anyone help me out? Would knees-to-elbows be a better sub for rope climbing? If so is there a recommended number of reps? Thanks!

Comment #59 - Posted by: MIDNp at December 20, 2009 8:15 AM

subbed the rope. towel tore in half too, lol

35 pull-ups
21 ring dips
50 squats


Comment #60 - Posted by: andrews at December 20, 2009 8:18 AM

are we talking about 75 kipping towel pull ups

Comment #61 - Posted by: Max at December 20, 2009 8:20 AM

Does anyone have a good link to a video on how to make homemade rings? I looked on "YouTube" and all I found was a video on making rings out of hose and the other was with PVC pipe. I like the PVC pipe idea. Thanks

Comment #62 - Posted by: Corey at December 20, 2009 8:24 AM

Nevermind that comment. I just found the link on this website. I was looking in the wrong place. I can't wait to try these rings out today. 3..2..1.. go!

Comment #63 - Posted by: Corey at December 20, 2009 8:28 AM

Are these "air squats" or weighted squats?

Comment #64 - Posted by: MJK at December 20, 2009 8:32 AM


Comment #65 - Posted by: charbs 185/24/m at December 20, 2009 8:37 AM

3 rounds:

1. 3x5 towel pu (hated it)
10 strict pu (7,3)
21 para dips (16, 5)
50 squats (20,15,15)

2+3. 25 strict pu (broken)
3x7 para dips with 25# db
50 squats (broken)


Comment #66 - Posted by: JustinT at December 20, 2009 8:46 AM

Aimee 21:26 Rx
Tim 22:34 Rx
Laura 26:32 (scale Ring dips with assistance band)

Comment #67 - Posted by: Aimee Lyons_CrossFit KOP at December 20, 2009 8:53 AM

Started today's workout with back squats and bench presses.

Beltless back squat:


Bench press with first rep of each set with a long pause on chest:


Altered the WOD to continue working on my goals.

3 rounds: 11:54

3 L-sit ascents up 9' rope starting and ending seated on the floor with slow L-sit cirques on the way down (one hand held off the rope, the other arm doing slow negative on the way down)

5 tuck planche pushups on rings (back kept horizontal to the floor)

50' broad jumps (started with 4 jumps per 25'...ended with 3.5 jumps the last round!)

Very tough workout....sweating buckets although I wasn't moving all that fast. Rope cirques and tuck planche pushups are taxing.

Comment #68 - Posted by: Kelly Moore 46/F/5'/114# at December 20, 2009 8:54 AM


Quite honestly, it really depends on how you would climb the rope. If you are the type that uses primarily all legs, I like to call it the inch-worm, then I would have to say that knees to elbows would be a good sub. I would say 25-30 reps is a good sub in that respect.

As far as the towel pull-ups sub is concerned you have to figure, as someone earlier pointed out, that if you climb a rope using primarily your arms in a hand-over-hand manner you are only pulling with one arm at a time, thus when you do towel pull-ups you do twice as many. 75 is probably slightly on the high side of equality, but its pretty close, and nothing is wrong with doing a little extra.

Comment #69 - Posted by: Jerod at December 20, 2009 8:55 AM

i always skip the rope climbe wods. But then again, I am fat

Comment #70 - Posted by: c-lo at December 20, 2009 9:01 AM

#62 yea air squats easiest part of the workout.

Comment #71 - Posted by: Max at December 20, 2009 9:06 AM





Comment #72 - Posted by: JOHN at December 20, 2009 9:10 AM

3 Rounds
15 Pulls
21 Dips
50 Squats
500M rowing
50 Sits

Comment #73 - Posted by: dyagg at December 20, 2009 9:15 AM


As close to rx as we can get in our gym
(rope climbs are 7@13′ instead of the prescribed 5@15′)

Comment #74 - Posted by: Laura DeMarco - CrossFit Rx at December 20, 2009 9:29 AM


Comment #75 - Posted by: allie 39/M/168 at December 20, 2009 9:35 AM

subbed all over the place.

3 rounds of:

20 underhand pull ups~started doing a little bit of a kip..shoulder held up well until rep 12 or so and then started "barking" a little bit.
21 close arms to body-chest/thighs to deck push ups
50 air squats


right shoulder is SO WEAK still!

Comment #76 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 20, 2009 9:45 AM

WOD: Virtual Real Shoveling
150 ft. of driveway...for time
32 min 12 sec

Comment #77 - Posted by: T. Cusack at December 20, 2009 9:49 AM


Rope climbs from sitting position on 11' rope (1"diameter.)

rd 1 1:54/:54/:58
rd 2 2:46/1:26/1:13
rd 3 3:04/1:26/:53

Comment #78 - Posted by: Jim D. m/49/165/5'11" at December 20, 2009 9:50 AM

3 rounds for time of:

30 towel pull ups
21 regular dips (with 45 pound weight)
50 squats


added 3 sets till failure of sit ups and push ups after


Comment #79 - Posted by: Greg at December 20, 2009 9:50 AM

Bingo #50

Couldn't agree more. As I look forward to my 50th Christmas as a member of my family, I try and recall the memories of the past.

Some think it is strange that I spend every Christmas with my family and some think it is wonderful. Over the past 50 years I can only think of 4 times that I was unable to be with my family. One was due to the birth of my daughter just prior to Christmas (let's just say that was the most special Christmas ever)and the others due to military commitments or forces beyond my control.

I leave Tuesday to return home. I will be joined by all my siblings and their children at my parents house. All total we will have 20 people gathering to share a time that is and has always been very special.

What I enjoy the most is watching the interactions between each of us change and develop over the years. No telling what this years crisis will be but, next year we will do it all over.

My parents have included many people in this celebration over the years. We have cousins that visit frequently. We have strays from all over the world, due to my sister's travels, and we have dear childhood friends that my parents have taken into their home and treated like their own over the years. All are invited and made to feel welcome.

I'm extremely happy that one of those friends will be spending time with his family this year. It has been a long time in the making, lots of wounds that needed to heal and a lot of bridges that needed to be repaired. I hope that his gathering is peaceful and that the love that I feel when I am around my family will be also felt in Indiana. Just in case I hope he has a spare bottle of Yukon Jack laying around.

On a side note Bingo, Costco is selling Orin Swift "The prisoner" and "Papillion."

Comment #80 - Posted by: Jim D. m/49/165/5'11" at December 20, 2009 10:11 AM


Didn't do it - don't have a rope so I decided to gain strength to actually get a muscle-up.

Did 50 false grip pull-ups on the rings and 50 deep dips - 18:48 (yikes)

Comment #81 - Posted by: john g at December 20, 2009 10:12 AM

3x for time
15 strict/dead hang close grip pull ups
30 strict/dead hang close grip dips
50 air squats
18:13 PR :)

Comment #82 - Posted by: Mad Scientist at December 20, 2009 10:28 AM

5 Ascents of a 15' rope: Sub-TowelPulls
21 Ring dips
50 Squats

Comment #83 - Posted by: JohnnyA M/39/185/5'7 at December 20, 2009 10:37 AM

As Rx'd 13:28

More like 20' rope climbs but regardless nothing was easy after yesterday. Those ring dips where especially retarded heavy today.

Wish I could've seen my face on the last set of rope climbs. Definitely would've made an amazing de-motivational poster
"CrossFit" - Making people question their sanity est. 2001.

Comment #84 - Posted by: JAMO at December 20, 2009 10:44 AM

subbed rope climbs for 45 towel ups


Comment #85 - Posted by: ryan 6'/33/185 at December 20, 2009 10:45 AM

Hey CFer's,
So I know the scale for rope climbs if you have no rope and I'm not going to bring up the arguments on how many towel pull-ups equals a 15' ascent. However, I am wondering what you all think about this: If I were to do the rope climbs I would use my legs (as the WOD says nothing on the subject) which would mean that my legs are taking some of the work. In my mind, therefore, could I not do jumping towel PU to, a. keep my heart-rate up and b. take some of the load into my legs which, to me, would be a closer sub for a rope climb? Thoughts?

Comment #86 - Posted by: Ransom at December 20, 2009 10:51 AM

Ransom #84

I will be doing a scaled version of the WOD in a few minutes. I will scale to the equivalent of 3 rope climbs, so 45 towel pull-ups. I will end up doing about 15 TPU and 30 Jumping TPU each round. As always, and as I always counsel, I will NOT be doing negatives on a timed, high volume PU WOD.

I think 75 JTPU is a reasonable scale/sub.


Comment #87 - Posted by: bingo at December 20, 2009 10:54 AM

For those people discussing the Dave Tate video I think many of you misunderstand Tony's original question. He didn't ask whether a person getting stronger will improve their athletic ability (probably often the case, although not a hard and fast rule). The case in question is a person who improved an aspect of their squatting form and immediately saw a HUGE improvement in their squat weight. Therefore, their strength did not really increase, but their squat weight did. All technique. Tony asked if this improvement in squat technique would carry over to other things.

Comment #88 - Posted by: Joe E at December 20, 2009 10:55 AM


Three rounds for time of:
50 rubber band assisted towel pull-ups
21 Ring dips
50 Squats


I prefer the use of a rubber band to incorporate some leg work rather than jumping towel pull-ups as suggested by other people before.

Comment #89 - Posted by: Memuc at December 20, 2009 11:00 AM

To weigh in on the towel pull up discussion. Towel pull ups are clearly harder than rope climbing. As mentioned by a few others there are several reasons why rope climbing is easier:
1. You can jump to a high position on the rope, thus decreasing your climbing distance.
2. You don't do a full range of motion pull each time. You place your hand a few inches (maybe 8) over your other hand and pull at first with both arms then hold with one while placing your other hand above and moving your feet.
3. A lot of it isn't even pulling. It's closing the hip angle, re-placing your feet higher up, then standing and putting your hands higher up. In a way you could shrimp your way up the rope without ever pulling with your arms.

I think the best sub for rope climbing is jumping towel pull ups while alternating the towel placement so one hand is over the other then vice versa. I watched a video of Speal and Jolie Gentry doing rope climbs to see how many pulls they made. Then added a few to punish myself a bit haha.

Comment #90 - Posted by: Joe E at December 20, 2009 11:04 AM


3 rounds for time:

60 towel pullups (full extension at bottom)
21 ring dips
50 squats


Comment #91 - Posted by: bo_D at December 20, 2009 11:06 AM

13:33 as RX'd
did 7 rope climbs to substitute low ceilings. No feet.


Comment #92 - Posted by: Lenny at December 20, 2009 11:11 AM

2 rounds as rxd(Christmas starting early)


Comment #93 - Posted by: Jonblaze at December 20, 2009 11:12 AM

subbed 75 jumping towel pull-ups each round

Comment #94 - Posted by: Tyler Scott at December 20, 2009 11:13 AM

36:00 15 ring dips per

Comment #95 - Posted by: ccraft at December 20, 2009 11:14 AM


subbed 15 strict pullups for rope climbs, probably should have been 20
21 strict bar dips
50 wide-leg squats (cf. Louie Simmons vid)

Comment #96 - Posted by: phil at December 20, 2009 11:17 AM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (45# OHS, GHDSU, AbMat sit-ups, hip ext.), 1x15; 250m erg row (0:44).

Sub'd 75 towel pull-ups per rnd: 39:16.

C/D: 35# American-style KBS, 1x25.

Strict towel pull-ups; strict ring dips; air squats to 11-inch box (below parallel).

Third rnd of towel pull-ups were mostly singles. Grip is smoked!

Comment #97 - Posted by: rjf (Since 07-20-07. WOD no. 664) at December 20, 2009 11:38 AM



15 "switch switch switch" towel pullup variation
21-15-9 Ring Dips
50 Squats


Comment #98 - Posted by: Victor Lawson at December 20, 2009 11:51 AM

age 29 bw 170

did 21-21-21 for 3 rounds
105# overdead squat
rope pullups
ring dips

Comment #99 - Posted by: Chris S at December 20, 2009 12:00 PM

34 yom 225 bwt

scaled wod
3 rounds of:
35 supine ring pullups
21 ring dips
50 squats
time: 16:00

Comment #100 - Posted by: brian t at December 20, 2009 12:04 PM


subbed 75 rope see saw pull down per round for rope climb used a 5ft rope hung over pull-up bar. Everything as rx'd

Comment #101 - Posted by: Jon at December 20, 2009 12:21 PM


How deep was the snow, and was it wet or dry?


Comment #102 - Posted by: JustinT at December 20, 2009 12:31 PM

No gym today, could only do the squats. Will add this to the list of wods that I hope to do.

No fun

Comment #103 - Posted by: Elaine in Scotland at December 20, 2009 12:45 PM

Subbed all 5 rope ascents with 20 pullups

3 Rounds:

20 Pullup
21 Rings Dips
50 Squats


Comment #104 - Posted by: Eric Pelletier at December 20, 2009 12:57 PM

Had to scale. No rope or rings.
5 Rounds
30 dead hand pull-ups
42 dips
50 squats

Comment #105 - Posted by: John VanWey at December 20, 2009 12:58 PM


15 min

Sub Pullups 5x3

Sub Dips 15

50 Squats

Dont think subs did the workout justice. Wish I had a rope and rings

Comment #106 - Posted by: Marc at December 20, 2009 1:03 PM


Scaled to 3 Climbs (45 Jumping Towel PU)
21 Strict Push-ups (shoulder prevents dips)
50 squats


Comment #107 - Posted by: bingo at December 20, 2009 1:07 PM

#69 Thanks; I figured they were air squats

Comment #108 - Posted by: MJL at December 20, 2009 1:08 PM


I am a big wuss though had to scale a lot

15 rope pullups
21 dips not on rings
50 squats


Comment #109 - Posted by: Dan Mason at December 20, 2009 1:15 PM

Sub'd Cindy. 25 rds.

Comment #110 - Posted by: Rustypelican at December 20, 2009 1:30 PM

M / 18 / 140

13:36 Rx;d
love the rope climb!

Comment #111 - Posted by: Christian_CrossFitProper at December 20, 2009 1:30 PM

As Rx;d


M /18/ 140lbs
love the rope climb!!

Comment #112 - Posted by: christian_CrossFitProper at December 20, 2009 1:31 PM

subbed 63 regular dips for ring dips
everything else as rx'd

Comment #113 - Posted by: Triff 34/75"/220 at December 20, 2009 1:36 PM

5 rds
15 jumping towel pullups
50 squats
15 jumping towel pullups
21 bar dips


no rope but arms still burnt with towel. needed this after eating way too many xmas goodies yesterday.

Comment #114 - Posted by: Bells M/36/6'1"/195 at December 20, 2009 1:40 PM

22:04 (2 rds: 15' rope climb x 5 / 63 jumping bar dips / 50 squats)

Comment #115 - Posted by: B. Rhaly at December 20, 2009 1:50 PM

did 3 rounds of

21 towel pullups alternating top hand
21 reg dips
50 squats to box


Comment #116 - Posted by: Kevin McClellan 48/M/195 at December 20, 2009 1:52 PM

5 rds
8 Towel Pullups (Maybe my towel was too thick but I'd rather climb a rope)
62 Chair Dips
50 squats



Comment #117 - Posted by: Glenn at December 20, 2009 1:54 PM

5 rounds of 5 towel pullups (since I don't have a rope)
21 bar dips (since I don't have rings)
50 squats

22 minutes, 4 seconds

Comment #118 - Posted by: Aaron at December 20, 2009 1:54 PM

9:10 Rx'd.

Comment #119 - Posted by: Bryan R. at December 20, 2009 2:04 PM

rope pullups with a slight assist from jump 75

Comment #120 - Posted by: justaman - liberty sc at December 20, 2009 2:28 PM

CG E-City CrossFit
14:53-12 ft rope

Comment #121 - Posted by: Dan Leary at December 20, 2009 2:33 PM

I scaled/subbed 50 normal pull-ups per round


I really wish I had a rope to climb nearby.

Comment #122 - Posted by: jpw m/40/6'0"/155 at December 20, 2009 2:43 PM

Subbed 5 towel pullups per rope climb. This part still ate me alive. I don't think climbing an actual rope could be harder than 15 towel pullups.


Comment #123 - Posted by: Alton M/30/5'11"/176 at December 20, 2009 2:46 PM

Did 75 Jumping towel ups per round


Comment #124 - Posted by: TonyZ M/25/185 at December 20, 2009 2:46 PM

11:59 with towel pull ups and ring dips with the smallest band

Comment #125 - Posted by: chrissy 28F 4'11" 105lbs at December 20, 2009 2:50 PM

Three rounds for time of:
5 Ascents of a 15' rope -- subbed 50 towel pullups
21 Ring dips -- subbed 63 pushups
50 Squats

Completed with subs noted above: 21:49.

Today I was not super motivated for the workout; was tired - had just finished cleaning up a bunch of weights and equipment from the construction. But I couldn't resist doing the WOD, since this is the first one in the newly renovated Crossfit Paradise (garage gym)! I worked out barefoot and took my shirt off on round 3.

So I subbed 10 towel pullups per rope climb. I agree, towel pullups suck as a sub. My hands, fingers, and wrists are still sore. I don't have rings (or a dip bar) at home, so I subbed 3x pushups. Probably a scale down, but it felt tough. Squats felt great - and (virtually) no pain in the knee.

Comment #126 - Posted by: Mel/36m/5'10"/170 at December 20, 2009 2:59 PM

22:38 sub 75 jumping towel pull-ups per round

Comment #127 - Posted by: Hari at December 20, 2009 3:06 PM

Well, that sucked...LOL...Don't really know what is going on with me the last couple days but I feel SUPER-WEAK! Maybe it is all the not-so-good food from all these christmas parties. Rope Climbs kicked my ass to where I wanted to quit on the second round. I was getting the same pain in the side of my arm as I had yesterday. My ring dips felt all weird, too... Oh well though. I sucked it up and completed the WOD, even though I took some long ass breaks between each climb and like 3 trips to the water fountain.


Since the WOD took me so long, I punished myself to a 20 minute tempo ride on the trainer with my bicycle. That definately made me sweat and had my heart racing!

Comment #128 - Posted by: neil at December 20, 2009 3:30 PM

As Rx'd
9 - 11' ascents

Finally have a rope. No time. 9 yr old son smoked a pack of Easy Mac in the microwave between my 2nd and 3rd sets. Forgot to put the water in. Had to clear 3' of smoke from the house before I finished the 3rd set. Also, rope climbs are harder than the towel pull ups. Need to practice.

Comment #129 - Posted by: Alan at December 20, 2009 3:31 PM

as r'xd

approx. 31 minutes....hung over

Comment #130 - Posted by: MikeEGFD at December 20, 2009 3:37 PM

Subbed 40 towel see/saws per round for rope climbs. Otherwise as rx'd 15:30.

Comment #131 - Posted by: Matt 23/m/185 at December 20, 2009 3:41 PM

24:01! Beat my Xfit buddy by one second, and his workout was later in the day! Hands were bleeding from the rope! Whew! Hope tomorrow is a timed workout!

Comment #132 - Posted by: ALX M/31/5'7/255 at December 20, 2009 3:43 PM


Comment #133 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 20, 2009 3:45 PM

My first crossfit workout! I did 20 regular pullups, 30 dips and 50 squats for three rounds at 15:25. My fingers jambed up and I couldnt grip the towel properly... I think the rope climb would be easier than the pull ups though, but after 50 squates it would be harder to use your legs. Cant wait for tomorrow!

Comment #134 - Posted by: Zach at December 20, 2009 3:47 PM

rope was outside so as was I with snow falling and all. Found out early 3 ascents per round is a better fit for me. got half way up on 3rd ascent in last round and was gassed. finished the last ascent after my last set of squats. other than that was as rxed


Comment #135 - Posted by: Zach m/24/ 5'9'/ 175lbs at December 20, 2009 3:55 PM

Hi guys I'm alittle behind CF's Main Page WOD because I also do CFE so I usually write my schedule out a few days before. Anyways I will be doing this WOD on Wed. and can not do 75 towel pull ups for each round. I was thinking of subbing a 100# rope pull and sprint 10m 30 times for the 3 rope climbs. I think it seems like a fair sub seeing as I will be using arm and leg but I wanted to get some feedback.

Thanks in advance

Comment #136 - Posted by: Jon Wood at December 20, 2009 3:59 PM


As Rx'd 25:04

Comment #137 - Posted by: Focker at December 20, 2009 4:01 PM

3X CFWU + 500 jump rope

WOD (32:30)

3 Rounds

* 70 Towel P-U
* 63 Parallel Dips
* 50 Squats

Comment #138 - Posted by: J514 at December 20, 2009 4:15 PM

5 Rope Climbs (subbed 10 towel pull-ups, 40 regular pull-ups)
O/W as Rxed

33:39 (I was demoralized afterwards. Elbows and legs were sore from thrusters day prior, even those air squats were tough)

Comment #139 - Posted by: Simon/29/M/185/5'9" at December 20, 2009 4:28 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1

Subbed 20 towel pull ups per round instead of rope climbs
Foam roll after

Comment #140 - Posted by: Sesoku at December 20, 2009 4:38 PM

3 rounds:

25 pullups (1st round towels, 2nd and 3rd reg. pu's, no kipping)
21 ring dips
50 squats

I dunno. Like 17 minutes or so, I think. Bengals were trailing the Chargers when I started and they were trailing when I finished. All after shoveling 8 inches from 150' sidewalk. Which should have been 4 inches but those motherfogger town plow guys take some perverse pleasure in piling the street snow up on my sidewalk---before, during, and after my shoveling session.

Comment #141 - Posted by: jeff at December 20, 2009 4:41 PM

5 Ascents of a 15' rope: Sub-45 jumping pullups
21 Ring dips
50 Squats


Comment #142 - Posted by: Ironhorse at December 20, 2009 4:48 PM

25 min. cardio, then WOD w/ substitutions
substituted 75 towel pullups for 5 rope ascent
sub'd 3 parallel bar dips for ring dips

Round 1
Towel Pullups - 15, 10, 6, 6, 6, 7, 8, 5, 6, 6
- no kipping, but should work on better form
Bar Dips - 43, 20
Squats - 25, 15, 10
Time - 16:04

Round 2
Towel Pullups - 8, 8, 6, 5, 8, 6, 7, 7, 4, 7, 6, 3
- minimum kipping, but should work on better form
Bar Dips - 43, 20
Squats - 30, 20
Time - 41:32

Round 3
Towel Pullups - 9, 6, 8, 7, 8, 7, 6, 6, 6, 5, 5, 2
- kipped on most of these
Bar Dips - 33, 22, 8
Squats - 50

Total Time - 1:11:19.91

* hands were cold and the pullups really hurt my fingers. Hands gave out before muscles did

Finished w/ neck exercises and abs

Comment #143 - Posted by: Bobak at December 20, 2009 4:54 PM

# 132 Zach- my rope climbs were out in the snow as well. Rxed- 17:33 M/40/5'10"/150

Comment #144 - Posted by: Quinn McCutchen at December 20, 2009 4:54 PM

Replaced today's WOD with 5 solid hours of snowboarding.. wOOt wOOt :)

Comment #145 - Posted by: BRICEJ m/23/164/5'8" at December 20, 2009 5:00 PM

subbed 15 pull-ups for rope climb


Comment #146 - Posted by: Manchild at December 20, 2009 5:09 PM

10 weighted pull ups
21 dips
50 Squats

Comment #147 - Posted by: Pete In Sun City at December 20, 2009 5:29 PM


Subbed 10 Jumping Towel Pull-ups per rope climb. So it was:

3 Rounds:
50 Towel Jumping Pull-ups
21 Ring Dips
50 Squats


I found the 10 jumping towel pull-up sub to be pretty close to the demands of the rope ascents in terms of effort and time consumption. They were tougher than I had expected them to be.

Comment #148 - Posted by: Dan D. at December 20, 2009 5:31 PM

25 Towel PUs, turned into jumping towel PUs
42 dips
50 Squats

Comment #149 - Posted by: VooDoo Medic at December 20, 2009 5:31 PM

No rope,so just did 50 pull-ups per round instead,don't like the towel p/up sub as i find rope climbing much easier than the towel p/ups,rope climbing is just like being a kid again,not that i ever grew up !
F/S,again, B/P,SN.

Comment #150 - Posted by: Pedro Barrera,Scotland at December 20, 2009 5:40 PM


Subbed 20 towel pu's followed by 20 jumping towel pu's per round of rope climbs. Otherwise as rx'd


Comment #151 - Posted by: JD at December 20, 2009 5:50 PM

Subbed clearing my 100' long driveway of 23" on snow..x2.

Wowzers, that was a lot of snow!

Comment #152 - Posted by: Mickey at December 20, 2009 5:52 PM

shoulders still sore...subbed towel pulls for the rope climb, an reg dips for the ring dips..

3 rounds:

35 towel pulls
40 dips
50 squats

finished up with 350 crunches

Comment #153 - Posted by: Brent m/230/6'2/35 at December 20, 2009 5:55 PM

rx'd 20.53

Comment #154 - Posted by: Scott B 36 5'10" 192lb at December 20, 2009 5:57 PM


sub'd 3 rope ascents per round. the rest Rxd

Comment #155 - Posted by: Pokey at December 20, 2009 5:58 PM

12:09. No rope subbed 15 rope pullups trying best as I can to simulate climbing rope


Comment #156 - Posted by: Clack_Attack at December 20, 2009 6:41 PM

Did the WOD from, the affiliate here in Shreveport! Check it out! Subbed 205 for the deadlifts! GET SOME!

Comment #157 - Posted by: BrooksT/M/6'2"/198 at December 20, 2009 6:43 PM


Scaled: 11:48

subbed on the rope climbs, towel pulls alternating heights of hands on every pull to simulate climbing up a rope. I've climbed ropes and this is close to being the same aside from the width of the grip. The grip on a towel is smaller than an actual rope.

12 towel pulls x5
21 ring dips
50 squats


Comment #158 - Posted by: Anthony/Worm M/5'11"/37/200 at December 20, 2009 6:53 PM

m/33/5'10" 185
Towel Pullups: 20, 20, 18
Parallel Dips: 63, 63, 42
Squats: 50, 50, 50

Time: 36:30

Comment #159 - Posted by: tnikkola at December 20, 2009 6:54 PM


subbed 75 rope pull ups/downs per round (used a 5' rope) for rope climb otherwise as rx'd

Comment #160 - Posted by: JimL at December 20, 2009 7:18 PM

3 rounds:
15 rope L pullups (5,5,5)
15 rope knees to elbows (mostly 3 at a time)
21 ring dips (2-3 sets per round)
50 air squats (31,19)

21:03 12/20/2009

Comment #161 - Posted by: johnathon in seattle 28/5'8/158 at December 20, 2009 9:12 PM

Don't have a rope can't do the pull ups with the towel as the pull up bar is too close to the ground and this is my second workout after a shoulder injury so I just did the dips at 63 a set since I have no rings and the squats


Comment #162 - Posted by: Cleveland at December 20, 2009 10:10 PM

Subbed the rope climb with climbing the pole at the fire station. Hard workout!


Comment #163 - Posted by: Biggie 26/m/185 at December 20, 2009 10:27 PM


Subbed 35 jumping towel PU, otherwise as Rx'd

Time: 14:56

Comment #164 - Posted by: Ransom at December 20, 2009 10:42 PM

15:42 not as rx'ed. Trying to scale enough so its still metcon.

subbed 15 PU for 3 Rope climb.
Subbed 21 Dips for Ring Dips
50 squats

Comment #165 - Posted by: mr blue at December 20, 2009 10:50 PM

Had to sub 75 towel pulls


Comment #166 - Posted by: Troy at December 20, 2009 11:04 PM

3 Rounds of
Scaled to 3 ascents (no feet)
21 Ring dips
50 Squats


Comment #167 - Posted by: jon h M/47/145 at December 20, 2009 11:53 PM

So much fun!
As rx'd, 11:37

Comment #168 - Posted by: Nick Wise - CrossFit Marin at December 21, 2009 2:32 AM

3 Rounds for time:

30 Towel Pull ups
21 Ring Dips
50 Squats


First time doing ring dips. I can safely say that I SUCK at ring dips, ha ha ha. Something to practice in future. Love the challenge.

Comment #169 - Posted by: Becks at December 21, 2009 6:02 AM


Subbed (75) towel pullups (alternating)
YES!!!! PR

Comment #170 - Posted by: tucks at December 21, 2009 6:31 AM

M/ 35/ 132 lbs/ 5'-6"
As Rx: 19:20
Every time I do the WODs wtih the rope climbs I get burns. I think it's more of the descent that does it, but at the same time, my hands get chewed up pretty badly. This one only had 15 total, so my hands were o.k, but the Tommy IV WOD KILLED my hands and left big chaffing on my innter legs as well.
Squats were a kind of regroup and get fired up for the rope climbs. I was sooo sore before this WOD.. it took me about 30 minutes to really get loose and warm and somewhat ready to tackle this one. I liked it though.

Comment #171 - Posted by: Anton at December 21, 2009 7:46 AM



Okay, I actually have a great piece of mooring line a friend of mine who works on a barge got me. It's outside tied to a tree limb and about 80 yards from my rings! So, I used it the first round only. I counted the pulls on the rope the first round to properly simulate on the "towel" pull (actually it was a piece of "rodeo rope", the stiff kind you rope cattle with) which was draped over my pullup bar. Everyone complaining that they can't use their legs on the towel pull have a legitimate bitching point. It is EASIER to climb a good rope than piston pull your guts out 10 to 15 times per ascent on the towel pull.

Comment #172 - Posted by: Vaughn at December 21, 2009 7:59 AM

What a kick ass workout!
There is now 4 of us in "Crossfit Diyala", we added a new one today and this was his first workout. HAHA really got him. We don't have a rope, so we substituted it with towel pull ups. Also, added weight on the squats.

3 rounds 15 towel pull ups
50 squats w/ 55lb bar bell
21 ring dips

we had two upchuck, it was great! Thank you and keep the workouts coming

Crossfit Diyala (Iraq)

Comment #173 - Posted by: justintime38 at December 21, 2009 8:12 AM

CFWU- minus pu's
50 pulls on rope machine
21 pullups
50 squats
Did and extra round of rope pulls at the end
Forgot to time

Comment #174 - Posted by: ~VERVE~~~~~~~~ at December 21, 2009 8:30 AM

CFWU X 3 no arms

30 pull-ups
21 ring dips
50 squats

12:00 exactly

Comment #175 - Posted by: Ted C. at December 21, 2009 9:01 AM


Subbed 50 pullups for the rope climbs


Comment #176 - Posted by: Eric E at December 21, 2009 10:11 AM

3 rounds

5 10 ft legless ascents
21 ring dips
50 squats


Comment #177 - Posted by: neil_burger 33/5'8"/160/M at December 21, 2009 10:19 AM


As Rx'd: 24:44

Rough day today

Comment #178 - Posted by: Ben S at December 21, 2009 10:23 AM

Scaled to rope climb machine, max difficulty - 200 ft. Dips w/ 90 lbs. weight assist.


Comment #179 - Posted by: bradp m/33/6'2"/270 at December 21, 2009 10:35 AM

SUB 3x op
SUB 3x bd


Comment #180 - Posted by: Ticotexas M/40/69/150 at December 21, 2009 11:26 AM

22:47 as rx

Comment #181 - Posted by: dan colson at December 21, 2009 11:34 AM

25x rope pull up (threw a tricep pulldown rope over the squat rack, done hand over hand with small jump-assist)
35x bar dips
50x air squat

Comment #182 - Posted by: sdt at December 21, 2009 12:13 PM


Did not think it was possible to do well today, considering how ridiculously sore I am in the arms and shoulders. Deadlifts were easy and unbroken as always; HSPUs were challenging, but I only had one failure, and I needed less rest time between reps, so I am encouraged with my progress.

As Rx’d (with my usual 160#)
8:18 PR (2:21 faster than last time)

Comment #183 - Posted by: Laura DeMarco - CrossFit Rx at December 21, 2009 12:30 PM

subbed 25 PU/rd for the rope climbs

4:06/6:59/6:50 = 17:57 total

Laura #183 - I think you meant to record your workout in Dec 21 comments - great PR!

Comment #184 - Posted by: Pete - Decatur, GA at December 21, 2009 12:58 PM

Having done the 15 towel PUs for each ascent in the past and determining it is not the equivalent of an actual rope climb, I opted to use a slight jump from round 2 on. Also subbed 63 reg. dips for ring dips; huge lack of equipment for these type of WODs.


Comment #185 - Posted by: Trent at December 21, 2009 1:19 PM

Crossfit Diyala (Iraq). Nice!

Comment #186 - Posted by: Daniel at December 21, 2009 1:53 PM

Head cold.

Comment #187 - Posted by: Mikes at December 21, 2009 1:57 PM

First time doing rope climb, only went 5 ascents of 9 feet with a knotted rope. Obviously made it easier with the knots, but still making progress.

Comment #188 - Posted by: SB at December 21, 2009 1:58 PM


2 rds

50 pullups
50 bar dips
50 squats


wanted to do 3, but ran out of gas

Comment #189 - Posted by: controlfreak at December 21, 2009 2:03 PM


50 towel PUs/rd, dips & squats as rx'd


Comment #190 - Posted by: Chas at December 21, 2009 3:17 PM

15 one handed pull ups
21 bar dips
50 squats

16 minutes

Comment #191 - Posted by: blckorder at December 21, 2009 4:02 PM

3 rounds
50 rope pulldowns 100#
21 bar dips
50 squats

Comment #192 - Posted by: e5fyrman at December 21, 2009 4:51 PM

30/m/71"/181#/Taji, Iraq


Subbed 12.5' rope climb using no legs for each 15' ascent.


Comment #193 - Posted by: Archer6479 at December 21, 2009 5:06 PM

Did 12' rope climbs, started from seated position, no legs all arms - if you do it that way with no legs I guarantee they are tougher than towel pullups. Descents were controlled initially but then were get down as fast as possible without falling. Had to use gloves as this much time on the rope just destroys my hands.

Otherwise as rx'd. 27:44

Comment #194 - Posted by: Mike at December 21, 2009 5:10 PM

subbed skinny rope pull-ups for climbs.
20 reps (4 sets of 5 alternating top hand

remainder as rx'd


Comment #195 - Posted by: blutke at December 21, 2009 6:11 PM



Comment #196 - Posted by: cass at December 21, 2009 6:30 PM

32:47 subbed 50 rope pull ups for accents and 3x bar dips.

Comment #197 - Posted by: Sherwood m/20/6'/205 at December 21, 2009 6:31 PM

I'm sorry, but in less than two minutes Dave Tate said the question posed was "F'd" up; then he finished with saying "it's a great question." The in between part made no sense. Am I the only one left scratching my head?

Comment #198 - Posted by: Patrick at December 21, 2009 6:34 PM


subbed towel pull-ups for rope climbs


Comment #199 - Posted by: Dave at December 21, 2009 8:13 PM


subbed towel pullups for rope climbs

everything else as rx'd


Comment #200 - Posted by: Dave at December 21, 2009 8:15 PM

sub'd 3 rds of 25xPUs for rope climbs

Comment #201 - Posted by: Ajax at December 21, 2009 8:34 PM

Porch: 3 rounds for time of:
3 ascents - subbed x10 (30) towel pullups (assisted)
15 ring dips - subbed x3 (45) bench dips with feet on 3rd step
35 squats

Time: 20:00

Comment #202 - Posted by: Chuck m36/5'8"/175 at December 21, 2009 9:23 PM


subbed 75 jumping towel pullups for 5 rope climbs and 42 bar dips for 21 ring dips.


Comment #203 - Posted by: ericthered at December 21, 2009 9:59 PM

14:14 No Rope

Comment #204 - Posted by: kylec at December 21, 2009 10:30 PM

14:52 min RX'D

Comment #205 - Posted by: Lasse DK at December 21, 2009 11:52 PM

As rx'd: 23:14

Comment #206 - Posted by: yubajack at December 22, 2009 2:59 AM


Comment #207 - Posted by: Bradmcleod at December 22, 2009 3:39 AM


did this workout 12/21/09, subbed 8 towel pull ups per ascent and everything else as rx'd


Comment #208 - Posted by: c-loc at December 22, 2009 6:06 AM

75 jumping towel PU
21 dips to thumbs to chest
50 BOSU air squats to parallel at least


Took 45 minutes to stop the nausea. What a great WOD coach:)

Comment #209 - Posted by: Dan in Coatesville, PA at December 22, 2009 6:27 AM

3 x

(21 pull-ups
30 parallel dips
50 squats)


Comment #210 - Posted by: Slav 22/m/68"/150 at December 22, 2009 8:51 AM



Comment #211 - Posted by: Garnell at December 22, 2009 8:59 AM

sub'd 4-5 mile run

Comment #212 - Posted by: Lance 27/M/69in/181lbs at December 22, 2009 9:18 AM

subbed 50,25,25 towel PUs for rope climbs

time - 30:03

Comment #213 - Posted by: bookworm - 175 lbs at December 22, 2009 9:23 AM

Three rounds for time of:
21 dips
50 Squats


Comment #214 - Posted by: JR78 at December 22, 2009 9:45 AM

22:58 as RX'd. Only really got the hang of the rope climbing last round.

Comment #215 - Posted by: Josh G at December 22, 2009 10:02 AM



Comment #216 - Posted by: amped 35/M/190/6' at December 22, 2009 10:24 AM

as rx'd


Comment #217 - Posted by: matt b grand cayman at December 22, 2009 10:55 AM

Almost as rxd


Had to use a band on the ring dips, but lowered myself to the lightest band at the gym and had full range of motion

Comment #218 - Posted by: Amanda F/19/5'7/180 at December 22, 2009 11:45 AM

subbed 12-13 ft. pole

Comment #219 - Posted by: chewuchjeff at December 22, 2009 12:49 PM

Reg dips (no rings)
15' Rope climb machine set at 190# (5 ascents/rnd)



Comment #220 - Posted by: jayhawkcf at December 22, 2009 12:58 PM

no rope, no rings.

5 rounds of...

5 clean 135#
10 dips +10#
10 pull-up +10#
21 Burpees (plyo)

Comment #221 - Posted by: schinizel at December 22, 2009 2:50 PM

substituted 30 pull-ups for the rope ascents. 16:47.

Comment #222 - Posted by: guitarman29 at December 22, 2009 2:53 PM

attempted towel-pullups til the towel ripped!!!
so did 45 underhand overhand horizontal pullups(facing sideways) each round!


Comment #223 - Posted by: al deezy (32-m-155) at December 22, 2009 3:03 PM

3rns: 5xrope climb, 21xRD, 50x SQ

13:10 as rx'd*

*Not sure how high the rope is in our gym



Comment #224 - Posted by: brian p at December 22, 2009 3:15 PM

13' rope is all we have.
otherwise as rxed.

Comment #225 - Posted by: Kyle A. at December 22, 2009 4:03 PM


as rxd 21:13

Comment #226 - Posted by: Ssscaler at December 22, 2009 4:08 PM

No 15 foot rope to climb. Instead...

First round completed with 45 towel pull-ups.

Then switched to 45 underhand/overhand horizontal pull-ups (facing sideways instead forward) for the second and third round. The grip with the towel pull-ups was killing my hands!!


Comment #227 - Posted by: Miyagi 29/m/168# at December 22, 2009 4:39 PM

scaled to 105lb thrusters: 24:10

Drea scaled 44lb thrusters: 27:00

Comment #228 - Posted by: Jamie/m/175/5'11"/30 at December 22, 2009 5:10 PM

no rope, so did towel pullups (75 reps/round). And no more access to rings, so did parallel dips (63 reps/round).
36:25...wish i had rings again!!

Comment #229 - Posted by: Go at December 22, 2009 6:04 PM

scaled no jump rope
3 rounds
15 towel pullups
21 ring dips
50 squats


ring dips slowed me down. 2nd and 3rd round did normal pullups. towel ripped.

Comment #230 - Posted by: Jorge Montesinos m/26/5"11/194 at December 22, 2009 6:19 PM

As RX'd

Comment #231 - Posted by: Matt Burritt at December 22, 2009 6:38 PM

23'00 sub towel p/u (75 per round)

Comment #232 - Posted by: James GS at December 22, 2009 11:42 PM


3 RFT of 30 pullups, 21 ring dips, 50 squats

Time: 21:42 (Ring dips slow, shoulders and arms are still fried)


Comment #233 - Posted by: BlackCatX-Fit at December 23, 2009 3:35 AM


As rx'd

Comment #234 - Posted by: Brandon Burritt at December 23, 2009 4:28 AM

sub'd towel pull ups

Comment #235 - Posted by: TomO/43/M/200 at December 23, 2009 5:07 AM


Comment #236 - Posted by: Bphantom at December 23, 2009 6:10 AM

17:10 as Rx'd

Comment #237 - Posted by: Jonathan Paulson 6'7" 217 26M at December 23, 2009 10:19 AM



subbed L pullup for rope climb
subbed regular dips for ring dips
added 45 lb barbell for squats

Comment #238 - Posted by: nathan at December 23, 2009 12:11 PM

#22, regarding starting rope pulls lying down ... in an early version (1990) of the Marine combat readiness test, the test included a rope climb in cammies with flak, helmet and rifle, in which the Marine started the climb from the sitting. Starting from the prone adds a cool element to this devilish workout, especially for competition ... 3-2-1-GO!

Comment #239 - Posted by: ags at December 24, 2009 5:14 AM

M/24/153 GregAwu

3 rounds:
21 Towel pull-ups
21 Ring-dips
50 Squats


Comment #240 - Posted by: Y. Zhou at December 24, 2009 3:04 PM

Jeff @ home
25 towel pull ups
21 ring dips
50 squats

Comment #241 - Posted by: Jeff & Charity @ CF Snohomish at December 24, 2009 3:21 PM

Had to scale due to head cold.
21 pullup, 21 ring dip, 50 sq.
18 pullup, 18 ring dip, 40 sq.
15 pullup, 15 ring dip, 30 sq.
12:28. Was not going real hard, just trying to get a workout.

Comment #242 - Posted by: ScottMacArthur at December 24, 2009 8:18 PM

day 51 m/20/167

no rope

3 sets: 30 varied pullups, 10 ring dips, 50 squats

Comment #243 - Posted by: jack b at December 24, 2009 9:38 PM


3 rounds for time
15 pullups
42 bar dips
50 squats
15 min 38

Comment #244 - Posted by: Mitchell at December 25, 2009 7:05 PM

Three rounds for time of:
15 foot rope climb, 5 ascents SUB 25 towel pull-ups
21 Ring dips
50 Squats


Comment #245 - Posted by: Louis Herrera 50 70" 181 at December 25, 2009 10:03 PM

three rounds

15 strict pullups
21 bar dips
50 squats


Comment #246 - Posted by: cbecker at December 26, 2009 7:38 AM

no rope, no rings...

3 rounds:
35# weighted pullups - 25 reps
25 dips
50 squats


Comment #247 - Posted by: MikeyPaul/m/28/170/5'8" at December 27, 2009 12:21 PM

25 rope (towel) pullups vice 5 - 15' rope ascents

Comment #248 - Posted by: RB at December 27, 2009 12:59 PM

Feeling the Xmas excess. No rope or rings.

45 pullups (25 of theses for "rope pullups" on a bar where my head was under the bar looking along it. Every pull up my head went either side. 20 regular pulups)

45 dips

45 squats.

Only managed two rounds.


Comment #249 - Posted by: BarryT at December 27, 2009 3:45 PM

CFWU-2. Shortcut due to Sunday. Reg 1st. 12 pushups & HSPU 2nd. Superman. DU. No Burgener.
Used wraps around rope to keep metal piece from sliding down.
30 rope PU per round.

Comment #250 - Posted by: jrm at December 27, 2009 5:34 PM

pullups and tricep pull downs as a subs

Comment #251 - Posted by: MikeT 32/6 1/200 at December 28, 2009 5:56 AM

Subbed rope climbs with 15 L pullups and 15 knees to elbows on lat pulldown rope per round. Otherwise as RX'd. 19:00 even.

Comment #252 - Posted by: R.Lee_Seattle at December 28, 2009 4:39 PM


rope is 11' so i did the rope climbs legless so not rx'd but maybe tougher i don't know. rope climbs seemed to really zap the ring dips.

Comment #253 - Posted by: ken c at December 28, 2009 5:40 PM

WU: Single Unders
:30 On/2:00 Off
1:00 On/1:30 Off
1:30 On/1:00 Off
2:00 On/ :30 Off
Then Reverse Through Back to :30 On Then Done.

No Rope Subbed Towel Pull-Ups 3 Sets of 15 per Round.


Comment #254 - Posted by: Big-T (26yo/5'2"/155lbs) at December 29, 2009 8:53 AM

17:40 rx'd plus 20# vest.


Comment #255 - Posted by: Mitchell Dev. at December 29, 2009 9:35 PM



3 rounds:
30 75# rope pulldowns
21 regular dips
50 squats


Comment #256 - Posted by: AST at December 30, 2009 10:06 PM

Scaled 30, 30, 25 towel pullups for rope ascent, everything else as rx'd. Destroyed my hands, hence the crap time.



Comment #257 - Posted by: JonK at January 2, 2010 1:25 PM


Did this on Christmas day at 6:30 am

Three rounds for time of:
3 Ascents of a 15’ rope - subbed 5 towel knees to elbows and 5 towel pullups done alternately for each rope climb
25 Dips
35 Squats


Comment #258 - Posted by: Josh R at January 3, 2010 8:33 AM

3 rounds
subbed roap climb with 15 one arm pullups
21 ring dips
50 squats
one arm pullups killed my time. I think one arm pullups are a much better sub then towel pullups. Maybe do both next time if no access to a roap.

Comment #259 - Posted by: Kevin at January 3, 2010 10:18 AM


as rx'd
*x3 unassisted 7' climbs

Comment #260 - Posted by: Francis Vu Nguyen at January 8, 2010 6:25 PM

sore from last couple days
8 rope over pullup bar with #18 kb tied to end
21 jumping dips
50 air squats

Comment #261 - Posted by: PB m/42/6'/155 at January 10, 2010 6:25 PM

34 yom.


21 regular pull ups
21 regular dips
50 squats

Comment #262 - Posted by: kgw at January 11, 2010 11:50 AM

As rx'd: 15.12

Comment #263 - Posted by: M. Honcho M/31/5'10"/170 at January 15, 2010 2:47 PM

replaced rope climbs with 21 ctb pullups

Comment #264 - Posted by: TROY at January 24, 2010 11:30 AM

Three rounds for time of: 

5 Rung campus board climb, 5 ascents
20 Push-ups
30 Sit-ups

10 Ring dips

50 Squats

I scratched the campus boards... tendons are not ready.


Comment #265 - Posted by: mcdontron at January 24, 2010 5:54 PM

Every great once upon a W.O.D the CrossFit gods smile upon me with a perfect workout. This one couldn't have been written better.

As Rx'd 9:37. Love my new rope.

Comment #266 - Posted by: RossT/40/M/165lbs at August 20, 2010 2:19 PM

this is from December, Three rounds for time of:
5 Ascents of a 15' rope, 21 Ring dips, 50 Squats, DIDN’T TIME IT, rope was too slippery. SUBBED the ROPE Ascents for 35 PULL UPS, then did core exercises for about 20 minutes at the GYM. THIS WAS A VERY NICE WORKOUT TO DO IN THE FUTURE WITH A GOOD ROPE.

Comment #267 - Posted by: santi at August 20, 2010 2:25 PM

subbed 75 jumping pull ups for 5 rope climbs

Comment #268 - Posted by: dcyn at May 17, 2011 8:28 PM
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