Yessssss

No!! my knees are SHOT!...almost as much as my hands haha oh man I hate wall-balls...will probably do it anyways

WOW, I have never seen such a monster this is going to be worst than 100 x 95 thrusters while every minute on the minute you do 5 burpees till complete the 100 thrusters. I might have to scale down on this one.

SANTI.

Tomorrow: Will sub 45# thrusters for wall ball.

Tonight: World Junior Hockey Gold Medal Game: Canada vs. United States

GO CANADA GO

Totally hot.

I'll sub 2 hours of pick-up basketball for the wall-ball and pull-ups

Ok now THAT's what I'm talking about! I want a cf gym on an island somewhere. It's going to happen!

that muscle up guy is badass

What can you sub for ball wall

250 Wallballs and 125 Pullups

"If you aren't nervous before you train...you don't train hard enough"

Thanks Coach G! :-)

try getting over a wall doing butterly muscle-up... functional?

yah but you could use your feet to help walk you up

125 pullups ... poor hands ...

Hmm, wall-ball subbed for thrusters it'll be like fran on steriods!

#6...Go USA Go! haha

sub it 45lb thrusters
how many reps? Anybody wanna pick a number
60?

If I dont have many pull ups yet what is the most effective way to reach full pull ups quickly.....using a gravitron as heavy as i need to complete the 5 rounds of 25, or scaling back amount of regular pull-ups for each round??? any advice appreciated.

Cool video. That is just as functional as a "kipping muscle up". If you are actually trying to get up and over a wall you will just have to pull from a dead hang(there is a wall in front of you).

I think we should start calling these(and kipping muscle ups) what they really are, front uprises. In gymnastics a muscle up is performed from a hang with no swing. That is a front uprise. If he were to reverse the motion and do a back uprise it would be faster to cycle through and he could probably do at least the first 15 with straight arms....could we still call them muscle ups if the athlete never bends their arms? Opinions?

you guys should just do the wall balls, thats; the workout, or just do something else, like the badger or eva

havent see the wall ball in a while

I work out at home and only have an 8 pound ball at this point. Is there any conversion factor for this?

Thanks

#23
do it faster

does anyone know if there's an age requirement for level 1 certifications to train others?

can you do all the rounds at once.. then move on to the next workout? i.e do all 250 wall balls at once then do 125 pull ups (with breaks)?

Can anyone tell why the word "Infidel" is used on some of the crossfit t-shirts?

Briand, not everyone has access to med balls... The proper sub is 45# thrusters. Focus on exploding at the top of the squat almost throwing the bar up.

Ok now THAT's what I'm talking about! I want a cf gym on an island somewhere. It's going to happen!

oh yah I forgot, my bad Dan M you are correct

Were those muscle ups or kips? Kudos to Mizar Fuentes, I'm 100% sure I couldn't do that, but he was doing kips, not muscle ups for many reps.

OUCH!! Not looking forward to this one :) Cant wait to hit it.

The wife got me a 20 lb medicine ball for my birthday. It should be here tomorrow or Thursday. I am excited...for now :)

I'll sub the 45 pound thrusters. I can make a wall ball but don't have a high enough wall. Can these be done without the 10 foot wall

CrossFit Montreal!!! Go Canada Go!

#25 MIke a lot of Crossfitters are Military and the Muslim people call us Infidels because we don't worship Allah.

Jeff, #18:

I completely agree, and it's not to take away from the ability of the athlete--which is considerable-- but to give credit to gymnastics movements. It's a front uprise and he's also doing a kip to support. Not a single muscle-up in the video.

It's still a crazy amount of time to go from hanging to support 30 times.

Max #34 and Mike #25 I thought Infidel was a tag line for Xfit because it was such a deviation from the traditional globo-gym, split routines that are so mainstream.

BTW - are there any amputee crossfitters out there? I am wondering....perhaps Disabled Crossfit Games?

Amazing hip explosiveness in the 30 MU video. Unreal. Strong work!

I know I am going to hate this tomorrow! ;) But I will love it when I'm done. Is that butterfly muscle up easier than a regular one?

"Max #34 and Mike #25 I thought Infidel was a tag line for Xfit because it was such a deviation from the traditional globo-gym, split routines that are so mainstream."

Correct.

My knees are screaming, my hands are tender, my lats are sore... 4:30am! Let's DO IT!!!!

Mess call for Newbies...oh...guess that carrot cake kinda disqualifies me from the nutrition wars. OK, we'll talk about nutrition some other time.

So here we go, WOD 2 in your second Crossfit cycle. Coach is bombing us with met-con. This is classic Crossfit. You and your stopwatch. 5 rounds for time, 50 wall ball shots/25 pull-ups. For time.

Let's start with pull-ups. We've done a ton of these already. The kipping PU is the default PU in Crossfit. Learn how to kip. Do any kind of PU you can do. Use bands or a gravitron. Do jumping PU, but don't do negatives on the jumpers in a met-con. Jumping PU with negatives are a great way to increase your PU numbers when you do them as an added exercise, but not as part of a CF met-con. Remember, you're new--125 PU is a big number. Reduce the number per round if necessary.

Wall ball 20#, 10' target. Here's a new exercise. Take a 20# med ball, do a front squat, and then throw the ball to hit a 10' target. One. Scale weight if necessary. The official sub is a 20# DB in each hand and do a DB thruster (front squat to a push press). Check out the FAQ under "Substitutions" for a link to how to make your own not-so-fancy wall ball.

If you are not only new to Crossfit but also relatively new to fitness and exercise don't forget about the Brand X scaled WOD's. Click on "Start Here" and then "Brand X Scaled WOD" to see what GuardDawg is offering for scaling of the WOD.

Now, pick up that stopwatch and let's get some!

3-2-1...Go.

...um...right...start your stopwatch...do 50 Wall Ball, then 25 pull-ups, then do those two things 4 more times...hit stop. No, you cannot do 250 WB then 125 PU and call it "as Rx'd".

I can't believe I really had to type that.

If you ask me, I think the "butterfly Muscle-up" is harder overall due to the coordination, and muscle control. Talk about a dynamic plain. I agree it may not be a "true muscle-up," but don't forget about "broad time and MODULE domains." That movement will still increase his work capacity, especially since his was smoking through it. Since coach was a gymnast, I'm sure he got a kick out of the video.

Max #34 and Mike #25, suppose the crossfit infidel is to be unfaithful to globo gyms, then this can be the infidel because of lack of worship to Allah...http://www.opsgear.com/INFIDEL-T-Shirt-p/ti-og-infidel.htm

so everyone wins, whichever interpretation you want

Guys - check out our new affiliate website:

www.crossfitfaith.com

It is a faith-based program we are using combined with our physical training program. If you are interested, we would love to have you get involved.

Oh man...arms still killing me from the Pullups, should be a bloodbath!!!! Can't wait

Ok now THAT's what I'm talking about! I want a cf gym on an island somewhere. It's going to happen! Isn't Manhattan an island?

need to bandage my hands and wear gloves for this one.

I don't care if it is a muscle up or a raise to support, that vid was badass. I bet the anaerobic element in that was five times that of the 30 muscle ups for time. Kudos Mizar

Hey what are good substitutions for GHD situps, my gym doesn't have that piece of equipment.

Those are not muscle ups in any way, that doesn't discount that it is a very hard functional movement and it is impressive how he blasted through them. For those with the shoulder strength and capacity that seems like it would be a great addition to increasing broad functional strength, I guess I just dissagree that those can be classified as a muscle up, even a "butterfly muscle up". They should have their own name so they can be seperated in both workouts and competition. Very impressive though.

Fascinating technique on the video - my only concern is that those rings might not be strong enough for that type of stress.

thanks for the good explanations bingo. Very helpful to all the newbs out there!

I had to section this one out in sets. Can't remember the exact set to reps because they varied through out the whole thing.

It took me 33m:23s in a crowded gym >:(

I had to wait my turn a couple times as some snaked my pull up station. I got yelled at for doing pull ups on a ledge under the stairwell too.

Im not much of a complainer, but holy hell.

Fuentes is a ninja. If I did that my arm would rip out of its socket.

Seriously?!?

Anyone else curious why five of the last six WODs have had high rep squats and pullups? After 800-900 squats in the last week I'm suprised to see 250 more coming tomorrow.
Has HQ started ignoring all of the programming standards they've tried to instill in us over the years or is this just a test to see if we'll keeping squatting and pulling until our arms and legs fall off?

first of all, this workout looks like torture.

secondly, i can't wait till the weather gets nicer so i can try those butterfly muscle ups

GHD situps: get a movable workout bench and place it perpendicular to a bar that runs about the same height as the bench. in insert ankles,legs and go.

#58

If anything this upholds the the crossfit programming standards. Certainly it isn't something I would expose to my newest clients, but for regular cross-fitters this certainly falls under the unknown and unknowable. You never know if and when you'll be put into a situation where you're legs will have to do this much work within a weak. Crossfit prepares you incase that happens.

as rx'd: 21:57

This should be awesome. The video for this exact WOD is sweet. My thighs are still screaming from Monday. They'll love me after tomorrow.

based on my minimal knowledge of programming, it seems to me that instead of cycling days within each 3 day block, the 3 day blocks are cycling within a longer periodization. first the heavy block (the 1-10-1-20-1-30's), then the rowing block, then the bodyweight block, now a more classic metcon block. if I had to guess, I'd say that a heavy block is coming up next. of course, I'm probably wrong.

btw, anyone recognize the tune in the muscle-up video?

It is hilarious that in the Ding video the older gentleman gets a chance to say that he lost weight through CrossFit Works' nutrition program but they forget to include that Works is a Paleo shop (according to the nutrition section of their website).

As previously mentioned, the "Butterfly muscle up" is a front uprise on rings. Not a muscle up. Credit for doing 30 in a short time, but totally different movement. What he did was precisely what we had planned to do at the Norcal Qualifier except the rings were not high enough... LOL It fulfilled specified requirements, cycles fast and doesn't fatigue as rapidly as muscle ups.

I too would love to know the artist of the song in the MU video. That butterfly MU is a sweet thing to behold! It is too bad that it does not seem to incorporate the false grip, but maybe that is an optional component. I will definitely be trying that out in the next couple of days.

That Muscle Up video is AWESOME!!!

SICK video Montreal! Makes me miss my polluted, cold, aged, strong city.

Go Navy!

Substituted and scaled as follows:

5 Rounds of:
25 Thrusters with 30 lb dumbbells
10 Pull-ups (kipping)

* Don't normally post but see that people are in need of substitutions and scaling values. Hope this helps someone.

Ok, I just went out to my garage to try these crazy "butterfly" muscle ups or "front raises", whatever you call them and... they are really hard! I had a lot easier time just doing regular muscle ups. The pulling strength you need to hang on through the down portion is crazy. I can see how this might be faster but it's definitely not easier. Well done sir, you are a better man than I... for now! Back to the garage!

m/41/5'6"/145

as rx'd 32:19

41/m/176cm/72kg

As rx'd

28:18

Wall balls to back board of basketball net.I know th rim of the basket should be 10 feet high, but on some reps I just reached the board and did not hit rim height. I promise to throw higher next time.
Wall balls paced in sets of 10, first round of pull-ups unbroken, all other rounds 16/9.

rd. 1: 4:10
rd. 2: 6:32
rd. 3: 6:27
rd. 4: 5:47
rd. 5: 5:23

Newbie

Pack-5 rounds 30 db thrusters 15 pull ups jumping

14 minutes. Tired but loving it

27:44
gloved to protect broken callouses
basket medicine ball leaking sand
go faster next time
go sets of 7 next time or something

As Rx'd - 17:54
pushed real hard at the end to beat 18 minute and got it. Mind power is the key
although i would like to thank Dan Stanford for pushing me and giving me times to beat.
Its your turn now D!

Push hard or dont push

I thought this wod would crush me, but it wasn't as bad as I expected.

Five rounds for time of:
50 Wall-ball shots (20#)
25 Pull-ups

18:48

M/32/71"/210

Subbed wall balls with 20 lbs DB.

Rd. 1: 4:45
Rd. 2: 5:47
Rd. 3: 6:33
Rd. 4: 7:20
Rd. 5: 6:04

Total: 30:29

Had to scale it.

5 rounds of:
25 throws (ball is a basketball full of sand and taped up, so 10 lbs perhaps)
12 (cheat) pullups

~15 minutes, including about 2 minutes to repair the ball when sand started flying out.

It was 28F in the barn this morning, but after the first round I was sweating.

Added a 15-minute brisk walk.

One. Day. At. A. Time.

28:06 only had 12 lb ball

#11 - try getting over a wall with a false grip ;)

Question, I'm 2 days behind in WODs I did the 12 muscle up and 75 squats. I had no rings so I used the bar insted. How close is this to actual musle ups? It tore my hands up like muscle ups! :) thanks!

32/m/195

as rx'd

22:44

17:51

From everything that we learned in programing this seems a bit heavy for a couplet. But is surely falls into the Unknown and Unknowable. Just my .02.

S/F

From Crossfit Sri Ram Ashram in India

Vijai Raj 18:50 rx
Uttam 22:36 rx
Arvind 25: 24 rx
Bachendra 22:23 6kg wall ball

M/29/145lb/5'6"

thank god tomorrow is a rest day! after this cycle, my legs and hands are shredded. gloves and tape helped the hands today, but my thighs are screaming.

5 sets
subbed 45lb thrusters x 40
25 pull-ups

27:43

#11
It is very functional. plus anyone who can do those, espcially 30 that fast, has no problem getting over a wall.

Nick and Roger hit it precisely so I don't have to chime in.

There isn't really a need to do a false grip, it just makes it easier. One of Roger's athletes did not use a false grip during Norcal Regionals09 and he was an ex gymnast.

#53. Most fitness rings should be strong enough to take the stress but the danger lies in if the buckle fails or eats the strap.

28/6'8"/226

38:55

Hi. I'm one month new to CF and lovin' it. Learning tons really fast. What do you guys think about me not keeping a record book of my WODs? I feel corny doing it. Also, what's a one-legged squat?
F/33/

as an old ring man
thats just a front uprise
30 in a row is a feat however
he had minimal swing as well (hard to achieve)
not a muscle up tho IMHO

#85 Rashmi,
Hey i see you guys got some new equipment! Great job keep it up.

22:43
subbed with 15 lb med ball for wall ball

smooth moves Mizar!
One of the many animals from crossfit montreal!
Nice work guys

M/40/195/5'9"

As Rx'd
21:21

Pullups unbroken but had to break up the wallballs. This one SUCKED! Thanks Coach

literacy FAIL!!!
i thought it said 3 rnds....
2:15
4:06
3:34
total 9:55

doing it again, all 5 rnds, after dinner settles, as punishment for not following instructions >_<

#11 - same range of motion, same amount of work achieved in lesser time, with lesser effort = most efficient movement pattern and therefore fully functional

I don't think that guy would have any problem pulling himself up and over a wall, do you?

Do you think it would be possible to do that many butterfly kips without first having the strength to pull himself up in a 'strict' fashion?

M/35/72"/238

50 x 40# db thrusters
25 pullups (jumping)

21:59

US Army Chaplain, Fort Richardson, Alaska

bw 165

subbed front squats
165x5
190x5
215x8

Has anyone had any experience with getting their wisdom teeth out while on crossfit? how long should i sit out?

Those "ring things" are cool but definitely can't be considered "muscle-ups"

today i'm going to my first trapeze class my hands are still shot from the MU subs the other day. Seriously, my hands are shredded right now.

As said before, new to crossfit and this one crushed me! Holy crap!
40/M/5'9"/200/
BTW-Need more help on O lifts. Just not getting it with just videos. Can someone hit me up on email?

Erik,

In regards to the wisdom teeth, take the dentists advice and sit out a few days. I did not listen, exerted myself too soon, and ended up with a case of dry socket. The pain and discomfort from the dry socket was quite miserable and did not subside for a solid week and a half.

Good luck.

This is going to be interesting, i'm pretty sure my gym is not going to be cool with me throwing a ball against their wall. But whatever...got to get it done.

20 pullups instead of 25.

Rd 1 - 4:05
2 - 6:05
3 - 8:52 (1/2 jumping pullups)
4 - 8:31 (ditto)
5 - 9:00 (ditto)

Total 36:34

as rx'd

32:55

Wall ball's murdered me. By the end it was so slick I could barely catch it.

25:00 (14lb.WB)
UGH

Jen did Puppies scale this morning:

Three rounds for time of:
20 Wall-ball shots with 10-14 pound ball to eight foot target -- SUBBED 10# dumbbell thrusters (20# total)
10 Pull-ups (Beginner or assisted pull up okay) -- Assisted pullups with grey band

Time: 5:30

5 rounds:
275# DLx5
135# thrustersx5
pullupsx5
dips with a 45# plate around waistx5

reverse grip bench
135#x12
155#x12
175#x8

M/30/72"/200

22:58
15# medicine ball

What is going on? I hear a lot of complaining. People! are u forgetting that the WOD is made for elite crossfitters. No one is holding a gun to your head saying you must do it as R'x. Use common sense. There are so many options: scale the load, scale the reps, modify the exercise or just take the day off.
Mikko Salo does three WODs a day. That's that mean we should all do the same? NO.....but I sure wish I could someday. Listen to your body and again use COMMON SENSE!

On another note regarding the video, I like it because it is showing gymnastics movements. Let's be clear...it is NOT a muscle-up, it's a front uprise. It is very hard to do since you need great control in the swing. Nonetheless great time and effort from Mizar.

Wow...I got my butt kicked on this one. That'll teach me to add heavy bench sets as a kicker to a crossfit workout yesterday.

Subbed thrusters:

50 x20lbs (Tried 25s but my shoulders were way to tired!)

25 pullups on graviton setting of 90. Graviton is the only thing good about being in Iraq. Nice to have for us big guys.

Josh/M/26/5'11/255

As an aside...I've been doing the WOD's again for about 2 weeks steady now, and have been very careful in what I eat, yet I seem to have put on about 3-5 lbs since I started. I'm sure some of this comes from working my legs so much (Something I never did before) but is this normal? Or am I missing something. Thx

Only have a 12# med-ball...so I did 83 wall-ball ball shots for 3 rounds and 84 for 2 (50 x 20 = 1000 and 83.3333 x 12 = 1000). My legs are now jello.

36:58

18.48 (wall ball was 10 pounds)

damn this was hard subbed 45lb barbell thruster for wall ball

41:48

m/46/150

rx'd

27:02 :-(

very hard - thanks coach G!

LOVED IT! SHOULDER HELD UP FOR ALL OF IT!

Bounced between a 20# ball and 14# ball..not enough 14 pounders for all us ladies. When my WOD friend Pam finished her wall balls with the 14# I would abandon my 20# ball and use hers to finish up.

20#ball/14#ball

Round 1: 36/14 reps
Round 2: 27/23 reps
Round 3: 31/19 reps
Round 4: 37/13 reps
Round 5: 40/10 reps

TIME: 23:13

What band is playing during the muscle-up vid, anyone know?

rx'd
29.58
very hard.

Kevin
M/50/5'11"/168
Did two rounds of yesterday's WOD as a warm-up, then today's with a 15# wall ball (heaviest available).
29:19

Carole
F/51/5'6"/130
Did yesterday's run/ghd/he WOD:
20:09

Nice job Fit Mom. Great time, and even better news that the shoulder is taking it. Keep it up Kim.

M/34/165
5 rounds
Thrusters, 20# dumbell in each hand
25 pullups
18:07

Newbie here. Used band for pull ups (still hard), did 4 rounds. did thrusters instead of of the wall balls, did 5 rounds, but started scaling it down to 40 after the first 2 rounds. Also, scaled pull ups down to 20. Hard stuff.

oh forgot to mention whole thing lasted a good 45 minutes, took a few breaks and ended up chatting with another gym member at one point for about 5 minutes or so. Was telling him about cross fit : )

#95 - Not the same range of motion, not the same work achieved, I do agree with you that it is functional and I think they're pretty sweet, you need a different kind of capacity and strength for those, for sure is Crossfit, but cannot be compared to muscle ups, two different movements.

23:30
Did my first round with the 45# bar but my wrists are killing me from all the pushups lately. Ended up having to use a 25lb dumbell (just one), and jumping pullups.

Brutal!

37:15.

M/37/6'2"/205

Three rounds for time of:
20 Wall-ball shots with 15-pound ball to ten-foot target
10 Pull-ups

4:57

Just Starting... so I'm scaling at first.

34/M/6'00/193

31:54

Stuck to 5 WB every :20 for almost all of the WOD using the GymBoss timer. Good tool to help keep on track when working out alone.

31:15 as rxd. just the ball was heavier. 27lbs had to make my own ball. out of a basketball sand and rock and lots of duck tape and 3 wal-mart plastic bags. my arms feel like they are going to fall off.

32:35
did the first 2 rounds with 20 lbs ball but then let another crossfitter use it and dropped down to 18lbs ball. Did fine on the pull ups but the wallball killed my legs.

m/21/175

subbed 45lbs thrusters and scaled PU to 20

27:35

Pressed for time today

20lb DB thrust x30
10 pull-ups

x4 rounds

9:30

15# ball (heaviest the gym had)

Time: 31:08

Very humbling experience. Last time I felt this exhausted after a workout - Linda or 'Three Bars of Death'

28:49 As Rx'd

Sprained my ankle, any advice to stay crossfit?

Do things that don't involve your sprained ankle.

Push ups, pull-ups and planks from knees, pistols, one-legged rowing, bench press, seated presses, sit-ups, one-legged stationary cycling, ring work, false grip work, rope climbing, eat healthy, drink lots of fluids.

35/m/175

5rds as rx'd unk time

Scaled to partial Pack:
35 40lb. DB thrusters
15 PU
5 rounds
No jumping PU all with kipp broken as needed. "Globo-gym" with no real PU bars, only rubber padded handles (slip with least bit of sweat)made into rack or pulley machine. Next time, I'll risk being banned and bring in chalk.

25:46

Couldn't believe how bad this "scaled" version hurt! If nothing else, CF sure teaches humility!!!

Subbed 45# Barbell Thrusters for 20# WallBall Throws.
Along with 100 (strict PUs) and 25 Kipping PUs for 5 rounds total.

Time 30:42

This WOD was all heart given the fact that the past 5 WODs have worn me down quite a bit. I really had to push through this one.

40 min, fried.

and those pullups werent not good after the first set. still trying to figure out those kips.

oh yeah, cob speicher north gym only has a 15 lb medicine ball. if anyone knows where there might actually be a wall ball I would like to find one out here. please email me

Wondering if anyone has this problem. I don't go to the gym. I have some resources at home. I have a iron gym pull up bar. Seems to be tight with the door frame and low, only a few inches from my head. Chin ups are doable but seems like the door frame interfere a little with pullups and as I try to learn to Kip it seems awkward. Any suggestions or thoughts would be apreciated. Jumping pullups which I have to do at times are hard due to the low height of the bar

M/31/66"/150

Tough one. Scaled the wall ball to 40 w/ a 20 lb ball. Not sure if I should have gone with a lighter ball and still do 50. Maybe I'll do that next time.

5 Rounds
40 Wall Balls w/ 20lbs
25 Pull-ups

Total time: 23:23

Still feeling like crap, but took a shot, scaled as follows:

30 Wallballs w/ 20lbs
12 Pull-Ups (final three sets with 50lbs weight assist)

5 rounds, about 25 minutes.

CG E-City CrossFit;
Eckley: 29:41-banded pull up
Linders: 29:30-subbed 1.5 pood kb swings for p/u
Legutki: 37:18-banded p/u
Post: 44:30-assited p/u
Leary: 36:46 as rx'd
Beidler: 37:38 as rx'd

29.49 -

ROUND 1 used 14lb ball to 9 ft target. rounds 2 - 4 10 lb ball to 9 ft target. Pullups were done strict with a small blue band round 1 and rounds 2 -5 a green band.

Thought it wasn't gonna be that bad but holy crap this broke me off! Awesome!!! Bicep tendon a little sore so I used assist band to take the stress off a bit but didn't scale on the wall ball.

As rx'd: 31:25
4:13
5:41
6:57
7:24
7:08

14:20

Scaled to 25 wall ball shots and 25 pushups since I still can't do pullups (both forearm supernators STILL not healed...)

27:34
10lb ball/10ft target

10:01 10lb ball and 20 pull ups instead on push ups

sub 20#DB thruster for WB; 2x JPU for PU after rd 1
21:03

M 32 225 6'

subbed 20lb DB thrusters
3 rounds with 25 pullups
4th and 5th round, subbed 10 pullups and then 30 jumping PU's

24:48

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

time 27:42
sets were first 15 reps then 10, the 5's with slow 5,4,3,2,1 break. I didn't drop the ball, that is huge for me. And i stuck pretty well to my break times.

I found that I was/am holding my breath on the catch and squat, it was killing me, started to breath and got better at it. Still horrible, but better then i have done, they didn't break me down. It was a slog, but I learned from it.

23:25 with 25# wall ball and CTB pull ups

29:20 subbed 45lb barbell thruster for wall ball

Due to some shoulder issues I subd pulldowns with 120#'s of weight x 35 reps.

wall ball was 20# to 10ft height

35 wall ball - 35 pulldowns
35 wb- 35 pd's
35 wb- 35 pd's
35wb-35 pulldowns palms towards me
35wb-35 pd's palms towards me

time 24:39

due to shoulder injury did pulldowns with 120lbs
WB was done with 20#ball at 10ft height

35wb x 35pd's
35wb x 35pd's
35wb x 35pd's
35wb x 35 pd's palms away
35wb x 35 pd's palms away
time 24:39

m/29/155/5'8"

32:28 Rx'd

#125 Jesse:
How is that not the same range of motion? Does he not go from arms straight above his head below the rings to arms locked out at his sides above the rings? His body travels the exact same amount of distance from top to bottom which means he goes through the exact same range of motion. You sound about as silly as the body builders who criticize kipping pull ups on CF youtube videos.

#64/66 Ben

The name of the Song in the Muscle Up video is: The Ecstacy of Black Light, by Shade Empire on the album Zero Nexus.

In regards to Ding, there are more parts to come. CF Works does a lot of amazing work with nutrition, I think everyone would do well to take some pages from their playbook!

I ended up doing the workout as Rx'd, finished in 31:13

M/44/178

As Rx'd - 27:30
Hit a wall sometime after 3rd round. Ouch.

Did this WOD:
5 rounds for time:
30 DB thrusters 20# each
10 Pullups
25 DB thrusters
15 Pullups
20 DB thrusters
20 Pullups
15 DB thrusters
25 Pullups
10 DB thrusters
30 Pullups

took ~25 minutes

34/m/210/6'5"

32:12

f/40/174/5'11"

Done during 15 minutes of lunchtime when I got away from the pannicking students worried about their exam next week. The school weightroom had a medicine ball (must have been a light one because I enjoyed my first experience with wall balls).

3 rounds 50 wall balls (a light one), 25 jumping pullups

I'm just glad I fit something in.

on my wod, each couplet (30/10, 25/15...) is a round. so...
round 1: 30/10
2: 25/15
3: 20/20
4: 15/25
5: 10/30

subbed 15lbs ball.

22:57

As rxd
31:42

As RXd
my 20 taped sand ball has basically turned into a square... Made today's wod interesting, got hit in the face a few times

31:34

Rx'd 19:57. Funny how this actually helped me work out the soreness in my quads and shoulders from this cycle, esp. Monday's MU and squat fest.

Buy-in: started to do bench press, shoulders were tight and sore, see above, did 3 reps at 185 that was it.

Cash-out: 3 rounds 5 OHS at 95 lbs., 5 box jumps to 32" box, legs sproingy, shoulders strong and loose, probably could not have done this before the WOD today.

as rx'd

42:01

wall balls kicked my butt!!!!
............................................................................................

19:15

butterfly muscle-ups are amazing!

only had a 8Kg medicine ball so a little light: 34:00.

Pull-ups slowed me down! after 100 I was barely able to grab the bar.

:22:44 as rx'd at 7,500'

Five rounds for time of:
50 Wall-ball shots with 15-pound ball to ten-foot target
25 Jumping Pull-ups

22:59

I was destroyed after this one today...

Here is something to think about. If a butterfly MY is legal in MU workouts, then isn't a clean and jerk legal for snatch WODs or vice versa?

This is as different from a MU as a snatch is from clean & jerk. That is, it has the same beginning and ending positions.

Are jumping pull ups harder the same or easier than kipping pull ups please comment thanks!

how would i go about telling a basketball coach that crossfit is better for the players then having them doing the old traditional lifting?

20:14 as RX'd 1st cycle back on mainsite, love the new programming Coach!!!!!

#160-Ro

thanks. I thought it sounded a bit like Shadows Fall, but makes sense that they're Finnish

have to check out more- Scandinavians make some great workout music.

Are jumping pull ups harder the same or easier than kipping pull ups please comment thanks!

Scaled down.
5 rounds of 25 ten pound wall ball and ten pullups. 14 minutes.

18:21
sweet

34:46

as rx'd 24.55

5 rounds, subbed & scaled.
35x 10kg DB thrusters (20kg total)
25x pull-ups
= 17:34
ouch, not pretty. DB thrusters seem harder than BB ones: could no more than 12 at a go, when I can do much heavier BB ones for yonks. Once again, ouch.

M/23/155/5'7"

Rx'd 28:17

not as brutal as i thought it would be, but still very hard

Only had 30 minutes to work out today.
Scaled pull-ups to 10 vs. using gravitron.

In 30 minutes did 4 complete rounds of thrusters with 45 kettlebell throwing it up approx 1 foot then 10 pullups, ended last rounded with 20 thrusters as above before time ran out.

m/170
* wall Balls to 7 foot target
19:51

38:13 subbed 45# thrusters

27:40 as rx'd - OUCH!

AMRAP 20 min
10 Thruster 65#
10 J Pull ups
= 11 R

(PR= 12 R + 6 thrusters)
Finished the rounds to be my PR but overtime. I hope I get back to normal soon!!

Erin

did 20 pullups per rounds....

22:23

cfwu x 3

w.o.d.

5 rounds of:
50 wall ball (16 lb ball to 9 ft target)
25 pull ups

36:59

Day 1 of paleo:

GOING WELL :D

m/250/38

40 thrusters with 45 lb bar
25 pulldowns with 125 lbs
x5
26:03:40

m/38/76/210

45# thrusters

28:20

Miserable performance today.

Went for a run to warm up.

Started scaled wod- planned to do 5 rounds of 25 14#wb and 15 pu band assisted

Completed 2 rounds in 7:48, and had to quit to go get my kids from school... Need to plan my day better!

50x WallBalls @ 8#
15x kipping pullups

5 RFT

19:23

34 yom 225bwt

agility ladder warm up

wod w/ subs
50 thrusters w/ 20lb dbs
25 pull-ups
5 rds in: 32:30

brutal wod and i had absolutely no motivation but at least i finished.

19.18 as rx'd. Skin torn off my hands at the end, 400 odd chins in 5 days had took it's toll!

M/41/180

With only one 20 lb ball available, Chris and I alternated sets between 45 lb thrusters and wallballs.

26:28

Tough tough workout.

More better faster

I totally had to reconfigure my WOD to simulate this in the best possible way. I tried it early on in the day and 25 shots into it, my left knee screamed bloody murder. I think it was having it locked when I came down the stairs a week ago. OOOPS

WOD

4 Rounds
25 1.5 pood KB Swings
25 Puhsups
25 Pullups

19:00

My IRON GYM pullup bar is very wimsicle

Sub'd regular pull-ups for ring pull-ups...tough.

26:21

32:35 but splits screwed up somewhere between round 1-2 think missed two sets of pu's times. First 50 wb's in 1:39 unbroken (PR). Last three rounds were brutal (avg. 8 mins). At office, wb's up flight of stairs. Hit wall on this one, no pun intended. Wow, tuff.

28:03

1st round did 50 wall ball shots but my hands froze when i was outside. its about 12 degrees in chicago

the other rounds i did 35 # thrusters

M/35/174

23:54

PU: 25, 25 as rx'd, then 3-5 used 50#, 60#, 80# counterweight on gravitron.

WB: 14# ball used (all gym had) for 5 x 50

30:25 as rx'd
I had pain in my left shoulder so had to limit wall balls to sets of 10 after the first 25. Pullups all broken. Almost finally met pukie.

rd 1 3:02/1:29
rd 2 4:36/1:53
rd 3 4:50/1:41
rd 4 5:06/1:57
rd 5 4:14/1:33

Temp dropped 22 degrees (34f-12f) between 7 am and 2 pm. Garage was cold.

Just want to say THANK YOU to those of you that actually post your time on the WOD so I have an idea of where I'm at when I do it.

rxed

28:19

ouch. i hated that. probably the hardest wod i've ever done. the first time i've actually been able to use wallballs. i wanted to quit during every rep of wall balls

M/49.99/153/1-1-06

Run/Sit-up/Back Ext, details there.

20:41

19:23 rx'd

23 / M / 5'9" / 135lbs

Mary
Max rounds in 20 mins of
5 HSPU (band-assisted)
10 one-leg squats, alternating
15 pull-ups

6 rounds plus 4 hspu

My first time with Mary. I'm good for about 10 with Cindy--I'll have to go back and check if that's about the ratio for other people.

WOW! normally my times are about average today i did

45 lb thrusters
Strict & Jumping P/U

otherwise as rx'd those thruster were a b!tch though i squated down to 12" box.

40:51

M/47/66"/135

A shout-out to newbie Matt C, started training this week with me (fundamentals), and his first workout was today (scaled). You're doing great Matt.

My (our) first Wall-Ball workout in the new CrossFit barn. Still no power (or heat), and by the time we got started it was dark. And friggin' COLD (16F). Too dark to see the 10-foot target and too dark to see the ball. So out came the headlamps. Sure made things interesting...

3 rounds: 19:01 w/16 # ball.

Power hook-up tomorrow!!!!!

Bingo,

You are one funny dude. Seriously. WE LOVE YA!

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 some negatives

As rx’d: 37:57
Foam roll after

23/M/200lbs/72"

21:53 as Rx'd

My workout post caught in filter...bah, humbug...

Day 3 of workouts and my butt is kicked. I have found that my pull ups are weak, have not got the kipping down yet. I will get there.

Press 5-5-5-5-5 (125-140-155-170-190)
WOD, Rx'd.
26:49

That sucked:
With 16lb ball
37:29

RIP John Velandra.

Today our community, friends and family lost a very dear friend, husband and mentor in John. He was killed suddenly this morning in an auto accident. Crossfit Cape Fear and everyone who had contact with John will miss him greatly. God's Speed friend.

30.17 as rxed

27:42. Rounds 1, 3, and 5, 20 lb ball, rounds 2 and 4, 45 lb bar thrusters. Stayed close to Marty thru 4 rounds, but in the end couldn't quite stay with him. Got a bit of the Fran cough right now.

Definitely NOT as Rx'd!!! Baby Crossfit'r who hasn't done a WOD since summer.

3 rounds for time of:
25 Wall-ball shots w/ 20lb to 10' target
15 Pull-ups

8:15

24/m/6'/180lbs
Only did 3 rounds of 40 reps, subed a 30 lb basketball and a 9 foot wall,
3 rounds of 25 pullups

Time: 19:06

2nd hardest workout
first was the 60lb dumb bell thruster one handed
one handed pull ups I think 3 rounds. What a bitch.

36:06
5 rounds of:
25 Pull-ups with 90# assist
50 Thrusters with 30# barbell

Also did a light Fran at lunch.
4:40
21-15-9
Pull-ups with 90# assist
Thrusters with 50# barbell

40/m/190
as rx'd

25:30

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 25:22.

C/D: skipped.

Wall-ball squats to an 11-inch box (below parallel); strict pull-ups.

Came in to this with no desire to workout. Did a skimpy w/u and then paced back and forth for several minutes trying to convince myself to hit this. Once I started, the intensity took over. But I don't feel like this was my best effort.

4 rounds, 40 thrusters with a 20# fixed barbell, 20 pullups. A brutal 28:30.

43:36

Subbed 45# thrusters

Brutal WOD. Took too many breaks with thrusters.

As RXd 26:58 :(
it did feel good to lay down at the end.......

21:07

I had to sub 95# thrusters

This is another well formulated WOD that took the wind out of my sails...in a good way.

20:08
10 lb ball

M/20/6'1"/170

Did two workouts today:

#1- 21 reps each exercise for time of:
170lbs (BW) bench press
300lbs deadlift
25lbs weighted pullups
85lbs curls
time: 21:29

#2- five rounds for time of 50 pushups, 25 pullups (didn't have a bar available but wanted to do something like the WOD)
time: 19:47

45:40, subbed wall ball with 45lb thrusters

I'm a newbie, as I've only been at it for a couple of weeks. After the first set of thrusters, I thought about scaling down and using my 12lb med ball on an outdoor basketball goal. After one shot, I thought I was going to knock the backboard off of the pole.

Birthday WOD for me! Touch one, as RX'd

26:51

my gym only has a 15lb and 25lb medicine ball so I used a 25lb mb but changed the reps to 40 everything else rxd

5 rounds
wallball 40 reps 25lbs
pullups 25

21:47

worked on my press
5x3 135lbs sets across.

m/39/6'/190
rx'd 25:28

MGySgt. USMC M/48/6'2"/213

As Rx'd 46:33

OooRahh CrossFit

14:26.88

22:24

Three rounds for time of:
50 Wall-ball shots with 23-pound ball to 9-foot air target
25 Pull-ups

m/41/6'0"/155

As rx'd

32:08

I'm actually embarrassed. I guess the meetings that go right through lunch aren't good for me. I bonked so hard I couldn't even focus at the end.

Wow, 2 months off of CF, now that I am settled into Afghanistan I started back up about 2 weeks ago, but this 7500 ft above sea level is kicking my butt on the WODs, especially todays!!

f/28/5'6"/122

Definitely modified workout. 5 rounds of 25 wall ball shots w/8 pound ball and 15 assisted pull-ups in 11:48

27:17 as rx'd

27/m/5'7/210#

23:01

Subbed: 21lb DB each hand thrusters + jumping pullups

That was nasty....19:45

Rest in Peace Kent Mundell
Donations to pcdsguild.org

scaled down to 15 pull ups

22 min

m/39/197/70"

CFWU x 3

3 rounds for time of:
50 wall-ball - 18# ball 10' target
25 pull-ups

25:44

Heaviest ball available at the gym.

Wednesday 100106

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Subbed 40 pound thrusters and pull downs with 115 lbs. (don't ask)
second set 32 rep with thrusters, tweaked Left Patella tendon. finished with squats and 80 lbs pull downs from 3rd set on.
25:30
M/220/35/6ft

Correction for Kent Mundell

http://www.pcdsguild.com/

As rx'd with 7lb ball; 5 rounds in 37 min.

Definitely, one of the most difficult WODs I've done since starting CF 6 weeks ago. Looking forward to a day of rest.

m/46/6'2"/205

m/44/188

As rx'd about 32 min; pinched watch and shut it off at 28:24 halfway thru 5th wall ball set.

5 rounds

25 pullups
Thrusters, 20# dumbell in each hand

33:21

whew!

SUB 25# db
SUB 80# pd

27:49

DND
Speed bag work

17.45

subbed 20 # db

5 rounds only able to do 10 pullups a set and 25 thrusters with 45 pound bar in 30 min

as rx'ed:

17:48

completed at the 430pm class at Crofton Crossfit, coached by Garrett Smith and Tony Rosa. Thanks for the push fellas.

31/m/197

25:41 as rx'd.

in and out of the snow with boots on.
not as fun as I thought that part would be.

Subbed 45# barbell for wall ball.

28:07

M/34/70/210

m/38/190/6

two rounds (ran out of time, thankfully)
35 thrusters w/15# dbs
15 pullups

8:10

five rounds would have been brutal

M/45/6'1"/185

5 rounds
scale 2x20# db thrusters-50
PU-25

24:53

29:18

note: at affiliate. used 14# ball. and did SDLHP with 16 kg kettle bell instead of PU (hands felt like they were going to tear and no one had tape).

m/52/6'2"/190

4 mi run, 29:55

WOD as Rx'd 30:02

M/5'10/30/ 150 (MTN WARRIOR)

SUBBED 35 REPS x for 50 Wall ball shots,
Only did 3 rounds, i am really weak at the wall balls.

Last 2 rounds did thrusters with the 45 pound bar, last 10 reps did 95 pound thrusters.

pull ups at RX'd, wall balls sucks, a lot of room for improvement there.

time was 34 minutes.

SANTI

5 rounds of

50 thrusters @ 45lbs
25 pullups

24:59

31:13 RX

Aloha,

Jordan

Sub'd 14lb. ball for 20lb. ball because that's the heaviest the gym had.

29:53

M/22/167#/6'

M/29/183/5'10"

sub'd 7kg ball (heaviest my gym has)

23:43

Scaled way down because I'm out of shape after Christmas...

15lbs ball 35 wall ball shots
15 pullups 50,50,50,70,70 lbs assist.

70 was too much assist, I was lazy.

18:10

day 2 after 2 week holiday break.
scaled to 5 rounds of:
35 wallball shots w/ 15#
15 assisted pu w/ 60#

21:30
can't wait to be back in full swing.

Sub Thrusters with 45lb bar
22 mins.

23/M/205- 33:44

Did not finish this today...GRRR... I tried to get into this early because the driver that picked up my G/F for work was terminated today, so I had to pick her up when another coworker got her to Camden.

Well, I was 3 rounds and 16 wall-ball shots into the WOD at like 23 minutes when she called and was already waiting! I may just start it over tomorrow instead of taking a rest day.

Ugh. First thing I saw when I walked in the gym was the rings... Had to practice my muscle ups. Did my first unofficial one (with toes on ground) and stoked! I really think I'll have my first by end of week so hold me to it! So I won't second guess myself with all the chatter about what a muscle up is I'll make sure its dead hang, no kip, feet off the ground. as for the work out...
3 rounds as rx'ed 14 minutes
took a breather and did last two. after 40 more wall balls subbed thrusters and 100 lbs lat pull down. Didn't time last two. Just didn't want to quit after getting my "almost" muscle up.

Subbed dumbell thrusters for wall ball. 20# dumbells for first 2 rounds and 10# for last 3. I also used a gravitron for pullups. The thrusters really hurt. Took about 25 minutes. Did 30 minutes on bike after. M/40/5'9"/205.

15 lb ball.. 8ft wall
band assisted pu's med for first two, large for last three (it hurt more to keep the thing down!)

37:03

the other guy at the gym finished 5 seconds faster, and rx'd it.

good news for the day, lost 5 lbs, but wondering and hoping none of it was muscle :(

After yesterday's personal best, spending 5 hours of additional physical activity pulling equipment in and out of shipping containers, and then making the mistake of drinking 2 diet pepsi's (stuff is toxic for me) yesterday I woke up to the fact that my body put extreme sanctions on me.

Today's WOD - Kinda-Sorta-In-Away-Not-Even-Almost
Time - lost

What went right?
Woke up
Went to the gym
Pushed through some movements if you can even call it that
Took a shower
Watched water droplets fall from my head down to the drain (that was actually kinda cool)
Got ready for work
Uhg, long day ahead

Will live for another day of Crossfit!

32min rx

this was a grind

27/m/165

CFWU x 3

50 dumbbell thrusters @ 20# - throw dumbbell to 8 feet overhead and catch
25 pullups

repeat 5x

27:00

Beast WOD! Loved it!

did pack today

35 and 15 for 5 rds

15:12

Sub'd thrusters for wall ball. First set i could only do 31 thrusters. The 32nd i gave my all but couldn't get it. 2nd round i dropped the weight to 20lbs from 40lbs. Got all 50 from there on out. Could barely walk out of the gym. Turning the steering wheel while driving home was painful and i almost threw up.. BUT I LOVE IT!

24:39 for everything. the 31 thrusters in the beginning were fail though =(

45:53
First day back to work after the Christmas holiday. Gotta get used to getting up at 4:30am again! I was just glad to make it through.

M/31/180#

Rx'd

25:11

32:15

32:15 9 kg ball first 3 sets of PU with yellow band, last 50 were with green

36:45 5 Rounds. The Wall-balls were hard starting round 3, I was feeling gassed starting round 4 so the PU's dragged on.
Still finished though :)

First WOD ever!

Scaled way down as I am newb and very weak.
3 rounds
25 db thrusters 20#
25 jumping PU

12:32

You people are machines. But I think I'm hooked.

M/49/6'3"/195

as rx'd
29:59

M/26/140/5'11"

as rx'd 28:00

m/37/184/72"

35:07

12 lbs WB
PU 15,10/15,10/10,10,5/10,15/13,12

CFWU

Situps on steep decline

WOD

Two rounds for time of:
50 Wall-ball shots with 15-pound ball to ten-foot target
25 Pull-ups

27:41

three rounds
first used 20 lb dbs
2nd and 3d: 15lb dbs

about 12 minutes

M/41/223/6

20lb dumbells
scaled to 25 thruster & 12 pullups
18 minutes

Couldn't do another metcon
Worked strength instead
0700
CFWU3
Overhead Squats(5X5)
95x10 for WU
135-155-165(3)-165-165

1900
CFWU2
Press 95x5 WU
Push Press (5X3)
115-135-155-155-155

M/25/152#/5'7"

Didn't have it in me tonight - no focus.

Subbed 40# thrusters for wallball shots

one round as Rx'd
four rounds scaled to 35 thrusters, 15 PU

Time: 23:35

as Rx'd (all 5 rounds this time, lol)

50 20# Wallball, 10' target
25 pullups

wallball 1:54
pullups 1:03
wallball 2:46
pullups 0:59
wallball 2:34
pullups 1:11
wallball 2:59
pullups 1:15
wallball 2:33
pullups 0:44

Total 17:58

subbed wall ball with 45lb thrusters. 3 rnds 17:54, busy day so i had to cut it short.

23.08 24 lb ball first 2 rounds, one hand 12 lb ball last 3

"Pack"
Five rounds for time of:
35 Wall-ball shots with 20-pound ball to 8 foot target (due to low ceiling in my basement)
15 Pull ups (assisted)

time: 16:49

morning workout
3 rounds for time:
run 400 m
21 kb swings-1.5 pood
15 dumbell push press-50 lbs

Evening workout:
warmup
power clean-205x3, 225x3, 235x3(fail all 3 reps), 225x3(fail all 3 reps), 205x6, 215x3
then WOD modified:
4 rounds for time of(10:11.46)
25 wall ball shots-25lb ball
10 pull ups

Today's workout was tough for me! I work and workout in a "commercial" gym so I have to make-do a lot with these W.O.D's... but i get it done! :)

5 rounds of:
50 squats with overhead tosses (15lbs ball)
25 pull-ups (60#assist)
27:26

2mi elliptical run/ 15:00min... my legs were shot! :)

45lb thrusters (not full squat)

26:00

fun video of the up rises to supports. strong young man with good control of ring variations moves used in gymnastic swings.

i gringe on them being called or defined as a so called butterfly kipping muscle up - muscle ups they are not. but surely it is fun to learn how to move on rings - obviously one needs much in the way of preparation before trying such a movement on a dynamic plane like rings.

but lets call this what it is - an up rise not a muscle up. words make a difference and definitions need to be placed on such movements that we view from which we may pull information from to use in our WOD's or when just learning how to move using any apparatus.

but i like seeing gymnastic items on the main site...

Did not manage to get this one done last night. Had to wait on the squash court for the wall-ball as there was too much snow to go outside and it was also -8. Did rowing, F/S, S/P and B/P, got two pb's, first happy dances of 2010.

Tommy was doing B/S and worked his way up to 200kg. He made it look easy.

Good Fun

M/27/5'8/158

As rx'd 17:42.
Great wod. All pullups unbroken. wallballs - 50, 25 25, 20 20 10, 15 10 10 15, 15 10 10 15

32:32

Did it at work 3AM...had to sub jumping PU for regular because my arms are freaking tired!!

Did wall ball at 20 to 38 to 50 and PU at 18 to 25 except the final set which was straight 25

looking forward to the rest day

M/40/175/6'

As Rx'd 18:28

sub'd barbell thrusters for wallball
36:04

As far as the "Butterfly Muscle-ups" go, Ben, #66, that's a great idea, why don't you try those and rip your shoulders right out of their sockets. It takes years of practice to learn bails from a support. You need to get the timing, proper body positions, support and grip strength as well as angle and tension for your body. As mentioned previously by Jeff, Nick W, Roge & Tuck, consecutive lay-away front up-rises aren't muscle ups. Also, a "butterfly muscle-up" isn't even a descriptive name. The "butterfly pull-up" was named such because it resembles the butterfly stroke in swimming. These resemble, well, a bail to front-uprise on rings.

They were not muscle ups, he performed front uprises (gymnastics term) with a few kips thrown in. If you have a gymnastics background front uprises are much easier than a true muscle up and take a lot less out of you. Perhaps we can go to muscle ups and "strict" muscle ups.

31:03

Ouch. Nothing in the tank. KAF

CG E-City crew

Corey
M/22/6'1"/186
As Rx'd 37:38

I was sucking wind for some reason today. I think i am getting sick.

m 43 170
50 thusters 45lb
25 pus
45 mins. after 3 rds i was shot.

as rx'ed 38:26 that was a hard one for me...
just glad i finished. Then i threw my ball in the dumpster:)

40/5'8"/159 as rx'd, 27:36

As Rxd

Time: 29:43

26:56

12lb ball & gravitron (no wt until failure then continuosly add 10lbs for every failure)

26:02

15# wallball to 10' target x 50
25 pullups
5 rounds
33:04
f/130#/5'5"/35yo

that was rough.

4 Rounds as prescribed
Round 5 only got 7 pullups. and 50 wall ball shots

5 rounds -
20# DB thrusters
25 pull ups

30:02

Rounds:

1: 50 x 10 kg dumbell thrusters, 25 jumping PU's
2: 50 x 7 kg dumbell thrusters, 25 jumping PU's
3: 50 x 5 kg dumbell thrusters, 25 jumping PU's
4: 50 x 5 kg dumbell thrusters, 15 jumping PU's
5: 50 x 5 kg dumbell thrusters, 15 jumping PU's

Time ~ 27 minutes

5 rounds

30lb thruster sub rounds 1-4
45lb bar for round 5

kipping pullups round 1
jumping for 2-5

23:27

M/32/6'3"/203

As Rx'd: 23:54

m/30/197/5'10"

19:00 subbed 45 lb thrusters for wall balls.

m/38/185/5-10
As Rxd
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

most wall balls were sets of 15 to 12.
10 ft target was closer to 9 on the last 2 rnds.

pullups were
25-15,10-12,8,5- 15,10-20,5 Blister gave on #121 rats.

Went pretty hard but could have cut the rest a bit more the last two rounds. Did knock out the last rnd of PU in 41 seconds.

Final time 19:41.
Grimes done in 18:38, he just pushed through better than me. Oh well, next time I will have a better understanding of what I have left in thetank. This is the most wallballs I have ever done. I had done the 150 for time once, but this was much worse.

Scaled to 4 rounds with thruster sub
34:03. Terrible time. Didn't feel good at all.

tried to do as rx'd, but thought it was 20 pull-ups instead of 25

16:18

3 rds mod cfwu

5x's:
50 15#db thrusters
25 pull-ups

31:50

sub 17.5kg thrusters, 35 and 15pullups : 18min16sec

M/28/5'9"/177

As Rx'd
27:43
I'll admit that I totally underestimated this wod. haha

M/53/5'9"/160
11 min. scaled to rounds of 15#/12# <10 ft and 10/5 pull ups.

wall ball target was lower because of the celing.

time: 23'46

31/m/5'11"/205

As Rx'd
21:50

That was alot of wall balls!

m/31/5'9/171

Scaled to 3 rds of:

30x45# Thrusters and 15 Pullups

12:17

used 14# wall ball
34:24

Holy doodie that was tough! 45:12
Used 10 lb ball (no 20's at my gym) but was throwing at least 15 ft; probably 17ft. Adjusted weight on pull-up assistance so that I weighed 200 lbs.
Found that I could only do 7-10 continuously if I caught the ball and immediately dropped. However, if I let it bounce 1x I could keep going and it really cut my time.

So I have been focusing on Powerlifting movements these last few months and doing quick Met cons in conjunction. Got pretty strong, but I cannot believe how sore I am coming back to the mainsite! It is as though I am totally out of shape! Even though I have dropped 30 pounds, put 75 on my deadlift, and having a resting heart rate of 49 (down from 78).

Splurged on damn cinnamon rolls :( ate like 6 of them. The holidays really amped my sugar tooth.

m/23/5'9"/162

1st full CF WOD since December (due to injury)

Subbed 45 thruster due to lack of WB, otherwise as RX'D. def. easier

Time: 18:59

4 rounda
20# dbs 40 and 10 15:25 greg
10# dbs 13:10 Kelli

M/47/200

As Rx'd. 25:21

Started Peloe this week. Feeling weak. It will take time to adjust, especially with what appears to be some different CF programming.

CFWUx1
29:50

55 minutes.

32/5'8"/175
wasnt feeling it today, nearly met pukie mid way through 2nd round, but finished.
as rx'd 30:31

D
@ 29's

1 3:35
2 9:10
3 15:40
4 22:45
5 28:55

5 RFT
30 wall-ball shots
10 pull-ups

8:02

WOD - 30:53
A damn fine challenging metcon -- elegant yet diabolical.

rx'd
24:01

220/6'4"/38

23:48 with 10 lbs ball.

220/6'4"/38

23:48 with 10 lbs ball.

Scaled to pack:

Five rounds for time of:
35 Wall-ball shots with 10-pound ball to ten-foot target
12 Pull-ups

21:36

M/33/5'4"/142lbs
As rx'd
22:50

Holy Crap 29:13

13:27

Five rounds for time of:
25 Wall-ball shots with 10-pound ball to ten-foot target
15 Pull-ups

Jeff @ home
19:03

Maggie:
5x
10 WBS 4# ball
10 kipping pull ups
8:15

Joey:
5x
10 WBS 2# ball
10 red band pull ups
8:55

m/41/177/5'10"

custom WOD

AMRAP in 20

5 rounds in 19:37

5 hspu
5 du
10 pullups
10 overhead lunge steps
15 kb swing (1pd.)
15 box air squat

3 rds
25/25 15# wall ball
13/12 pullups

12:12

Subbed 45# thrusters Far wall ball
25:15

24:30
15lb. ball
-5 pulls

5 rounds:
30 sandbag thrusters (50lbs)
15 pullups

17:08

26/m/200

44:00
db thrusters
pullups
13+12
13+12
12+8+5
8+8+5+4
9+7+5+4
happy to finish

27:45 rx'd

wall balls suck

30 uprises(or kipping muscle ups)

1:50

Will post video tomorrow as soon as it is e-mailed to me.

5 rnds

50 wall shot - 15lbs med ball
25 kipping pull ups

29min

25:40
sub'd airballs for wallballs
PU splits:
25 / 25 / 15-10 / 10-10-5 / 15-10
PM, garage

CFWUx3x15 ex pullups

Pack scaling - 35/15, 6kg ball

2:14/2:50/3:45/4:00/4:10 = 17:01 total

started with bench press focusing on form
85x5, 95x5, 95x5, 95x5, 105x1

followed by WOD scaled as follows
5 rounds
25 dumbbell thrusters - 12#
25 pullups

27:15

I was SUCH a bad girl this holiday season. I deserved to feel like crap after this workout.
f/39/5'5"/148

12# ball
70# assist on gravitron

4:33
5:23
6:37
6:59
8:12

total = 31:45

C-
24:46

46:34

Five rounds for time of:

50 Wall-ball shots with 15lb ball to ten-foot target;
25 Pull-ups.

Total: 250 Wall-ball shots, 125 pull-ups in 37:07 minutes.

This workout was one of the hardest I've done in a long time.

wow could only do 2 rounds?

2 rds as rx'd

14:16

last time this will happen.

as rx'd

4:10/6:07/5:50/6:21/5:24

27:54.5 total time

#160, Jesco, easy bud, he doesn't go from straight hang to rings to chest to ring dip to full extension, the rings stay out to his sides and only when he starts to get tired does he even do a partial ring dip, not the same range of motion. It seems like you missunderstood my post, I'm discounting what he did, I did not say it was less functional, or not as good as a muscle up just different, a front raise is not a muscle up thats all, not sure how that applies to "silly body builders" but sorry if you were somehow offended by my post.

Sorry Typo - "Not" discounting what he did

32.46

Approx 19:30
only 10 lbs ball so I threw it twice as high.

m/45/165
subbed 6 kg ball

27:00

Subbed wall balls with dumbbell thrusters, 6 kilos (that's about 12 lbs I think) other than that as rx'd.
20:16

35yom / 206lbs

Pack, five rounds for time of:
35 Wall-ball shots with 14-16 pound ball to ten-foot target
15 Pull-ups

20:25

Used a 12# ball, completed the first round of wall-ball shots unbroken, but broke up everything else. ALMOST got the hang of kipping pull-ups, which made the pull-ups go much quicker. Great workout.

I did 45# Thrusters since I don't have a med ball. 5 rounds in 35:22. Wow, this WOD was friggin awesome! \m/>.<\m/

22:35

subbed 6# ball 8' target (all i had)

pullups: first five in every set strict hang; the rest in each set assisted.

need a heavier wall ball; but i think a 20# would have killed me.

i would call that movement not a muscle up, but damn was it cool to watch.

#25 WB

18:45

CFWU X2 (minus pullups)

Subbed 45# bar thrusters

26:09

m/33/5'10"/192

5 rounds
50 trusters with 35 lb plate
25 pullups
48:34

Killer WOD, smoked my legs. As RX'D(wall ball shots did not count if they didnt hit over 10ft.)
26:59

m/41/6'0"/193

hotel gym; sub'd 15# db for WB & pull down machine for pull ups

3 rounds

11:26

34:40

m/36/5'7"/136

Subbed 5kg ball
Subbed Pull ups (rope pullups & body rows)
26:10

Humberto
28:30
Subed 30 wall shots.

Karla
Subed 25 wall shots and jumping pull ups
28:00

35 wall balls w/ 12lb
25 jumping pull-ups

18:47

15# med ball

24:23

23.m.139.65"

as rx'd
30:07(PR)

CF warm up

Subbed 40 lbs thrusters for wall ball.
1 round- 50 thrusters 15 pull ups, 10 jumping
2 round- 50 thrusters 15 pull ups, 10 jumping
3 round- 50 thrusters 10 pull ups, 15 jumping
4 round- 50 thrusters 10 pull ups, 15 jumping
5 round- 50 thrusters 25 jumping pull ups

Time 19:31

4 rounds at 30:43
45 lbs thrusters subbed for wall balls

Honestly could not get past mental block for last round. First time this has happened so very disappointed. Then again, this is what it is all about. Next time I finish :)

Heavy Fran - 135#
12-9-6

10min - ouch!

five rounds 50 wall ball shots and 25 pull ups in 31:54 using 25lb. med ball

20100109 0345hrs
WOD100106: 5RFT of 50 Wall-ball shots (20# to 10') and 25 Pull-ups
Did 5 RFT of 40 thrusters (20# x 2DBs) and 15 PUs + 10 Jumping PUs
26:36

m/31/210
As rx'd
24:48
broke up wall balls 25 25.

WU: Speed drills, cartwheels

5x5 wk4 day1:
BSx5:225-315-365-365-365-365x4(ouch, my hammy!)
Benchx5:175-185-205-235-255x3 (weak)

100 Pullups 3:30 (60 unbroken) few min rest then
100 Ring Dips 8:18 (lots of talking)

bummer about the hamstring tweak...it better be good in time for the Garage Games!

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

TM - 223
(M/24/5'7" - 163lbs) Krak

subbed 45lb plate thrusters for wall ball

As Rx'd (with above sub) - 25:53

36:31. It was 25F in the gym so I think that slowed me down.

5 rounds 50 wall ball shots and 25 pull ups in 31:56. Wall ball done with 25lb. med ball

16:28, only 3 rounds going easy. Still battling this nagging back soreness.

31:56 using a 25lb med ball

3x5 Squat @ 85kg

Scaled to 25 reps for wb

12.57

24 mins
50X 8lb
10 pu

CFWU- minus pu's
30 assist pu's
8lb wall balls

31:30

did all 5 rounds in 31:56 using a 25 lb. med ball

5 rounds of 50 wall ball shots and 25 pull ups in 31:56 using a 25 med ball

20/m/5'11"/185

wow ---- 250 total medicine ball throws. that was a burn like no other! loving each minute though of course.

did 20# dumbbell throws instead of medicine ball since the gym doesn't have 20# medicine balls.

22:43

30/m/71"/180#/Killeen, TX/Gold's Gym

CFWU x3

Got to the gym and forgot whether it was 3 or 5 rounds... I suck.

3 rounds in 12:07.91

5 rds: 35 thrusters with (2) 15lb dbs; 15 pullups
17:57

Wow! This WOD is intense!

WU Run 3 miles 23:00

WB 50/25+25/25+25/25+13+12/25+15+10
PU 25/15+10/11+9+5/15+10/10+5+5+5

24:35

As rxd-24:42.

5 rounds:

50 20lb wall ball (30,20)3(15,15,10,10)(20,15,15)
25 pullups (25)4(15,10)

22:33 01/10/2010

Gunnar/m/38/73"/185
32:27 chest to bar pu's

Ryan/m/30/75"/185
31:40 4 rounds

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

26:30

m/225/6"0/34

Not as rx'ed, did the porch version from brand X:

5 rounds of 25 wall ball shots (14#), and 15 pullups.

about 22 minutes.

19:55

Subbed wb throws with thrusters, 25 lb dumbbell in each hand. Scaled sets of 25 pull-ups down to 20, breaking up as needed.

M/25/5'11''/200

@ the sweatbox
as rx'd

36:12

too many breaks
and unmotivated today!!

30:14

Not done

So, turns out birthday cake and beer on your bday doesnt make for great performance the next day...who would have tghrouhg... kicked my but this time.

subbed wall balls for 15#x2 thrusters for 3 rounds
20 minutes. Poor performance and really felt the fatigue.

44:30 man I been out of the cross for two months and paying for it now lol

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

4 rounds due to lack of time. Lost track of time, about 30-35.

Subbed 12 lb. ball and kipling pull up variations. 20:09.57

My hands are already torn up a little from the muscle ups. Is it wrong to tape one's hands, or is that just as bad as using gloves?

@theicebox

29:58*

*not all the ball shots cleared 10' but whatever

WU-walk run on treadmill, misc hamstring warmup

5 rnds:
50x20# WB
25 x C2B PU's

25:59

3:45,5:23,5:42,5:34,5:33

slow on the wb's due to hammy, and chest to bar PU's were tough the last few rnds.

cool down with stretching and stick on legs.

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

scaled but used heavier ball (home made)

5 rds
30x 10k vertical ball throws (wife does like the sound of the ball hitting the side of the house!). Ball thrown to height of guttering.
20 pullups.

150 ball throws and 100 pullups all up.

time: 23:53mins

Looking forward to the rest day tomorrow!

5 rounds

45 lb. thrusters, 35 reps
15 strict pullups

25:56

As Rx'ed.

29:35

As Rx'ed 24:25 Kicked my @$$

m/36/5'9/181
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
21:40
WB very tough & broken. Didn't push very hard. PU pretty broken last 3 rounds. Tried doing 10 WB & shorter breaks last 2 rounds.

22:15 as req'd

ugh, we did this one today in concord, ca
kicked my butt.
Rx'd 38:52

38:52 Rx'd
ouch

24:36 (14lb ball)

subbed 20lb DB thrusters for wall ball.

Otherwise as rx'd...

25:13

That...was...stupid. Ouch.

CFWU and WOD

33:02 for WOD

As rx'd in 23.28. Every bit as bad as it looked.

sort of combined today's and tomorrow's WOD...

1mile run
50 thrusters with 25#db/25 pull ups x5
1mile run
25 sit ups/25 stiff legged deadlifts w/25#dbs
1mile run

all told took me about an hour 10 minutes... Lots of time wasted setting up/getting ready for the other thing.

on vacation this week

ran approx 3 miles

24:00

M/32/5'9"/152

Subbed 45lbs thrusters for wall ball.

32:11

Did it, cant find the time. 3 rounds w. 24#, last 2 one handed w/ 12#, back and forth (rebounders)

3 rounds
21:42

subbed 14lb ball. Everything else as rx'd: 24:10.48

31:38 (14# Wallball, 10ft target)

as rx'd
24:50

m/54/5'10/170

as rx'd
23:21

scaled

35 wallball shots with 12# ball (only one I have)
15 pullups

5 rounds

18:16

35.40 as Rx'd

20/m/5'11"/163

8:58
3 sets of 12 jumping pull-ups and 15 wall-balls

m/30/6'/172

5rds of..
40, 40lb thrusters
20, ring pullups

27:55 (approx splits: 3:00, 7:30, 15:00, 21:00, 27:55)

brutal wod. pullups got a bit sloppy towards end. thrusters 20/20 first round then by 10's. Pu's 10 and 10 first round, then mostly by 5's.

M/25/5'9"/195

scaled:
4 rounds:
30 45# thrusters
15 pullups

29:23

M/41/6'/197

as rx'ed 32:12

my wall ball is an old regulation basketball full of sand, 18-22# according to the FAQ- i'd guess it's on the heavier side...

28:32

PAIN

47/M/5'10"/213lbs
33min. as rx'd.

34:23. Air ball'ed it about 10ft off the ground.

Had to wait for ppl to get off the PU bar or away from the cable area of the PU bar. took away maybe 5-7 minutes total

PUs done on rings (very close to wall), otherwise as RX'd. 30:42. Wallballs took about 3 min per round (20x1-10x4, 10x5, 10x5, 10x5, 5x8-10x1), PUs were extremely slow, mostly 5-8 the whole way.

48/M/184
Mod
Wall Ball rnd 3-5 no squat
PU's rnd 3-5 jumping
33:55

1/19/10
Sucked it up on this one! DAmnn... The night before I did a set of Back Squats to failure at 320 and followed it up w/ 20 x 225 and did Shoulder press, 142.5 to failure and 5x10 at 100. It showed...

RX'd
29:02

Splits: 4:00/5:18/6:22/7:05/6:17

Last lame excuse, stomach was empty..

18:22

15 lb med ball instead of 20

did 3 rounds with a bit better form towards the beginning which deteriorated throughout painfully good workout. did thrusters 40lbs instead of wallball and used 70lb preset barbell instead of 75 lbs

1st round - 24/20/25/22/12 = 103
2nd round - 26/18/24/22/11 = 101
3rd round - 25/19/26/22/12 = 104

total = 308 from 276

wrong entry with previous post:
did thrusters with 40 lbs instead of wall ball

as rx'd:37:21

Pack level, 14# ball x 35 and 15 pullups
19:45
M/35/195/6'-1"

subbed push-ups for pull-ups

25:55

scaled
30 wallball shots
25 pullups
on 4th rd pullup bar broke @ 16th rep, finishe with pushups
33:05
next increase to 35 or 40 shots. work on better form and hitting 10' mark every time
not great wheather conditions for wall ball = about 9 degrees

M/34/170

Five rounds for time of:
50 Wall-ball shots with 18-pound ball to ten-foot target
25 Pull-ups

19:10

EJ
M/36/170
DID 5 ROUNDS BUT HALF THE # OF REPS
14:40
EJ

70 Wall ball shots (#14)
10 Pull-ups
15 Ring dips

34:20

44 yom 196 lbs.

1 1/4 mile run wu

50 wallballs with 16 lbs ball
20 pullups

X 4

39:08

34 yom.
4 rounds as rx'd. 36:07

Absolutely no intensity today

26:00

Time 21:19
Did 10lb wall ball (all gym had)
Did 15 pullups instead of 25.

30:40

5 rounds -
20# DB thrusters
25 pull ups

30:02

http://www.extremepullups.com

3 rounds
13:41