sweet

FML (eff My Legs!)

Kudos to the photographer! What a stunning shot.

What kind of grip? personal preference?
This sounds dumb, but can you kip on L Pull ups?

good wod. we will be doing Kelly at our box

Nadia! What a great interview. I remember when you used to post all the time, and then started working as a trainer, and now look where you are- AWESOME GIRL!!! Very inspiring :)

Erin

Could someone tell me what an L pull is.

Lovin Crossfit! discovered about three weeks ago.

#9
if you don't know an exercise go to youtube and type in the exercise followed by "crossfit". Hasn't failed me yet.

Thats ALOT of water! Excellent video though, I cannot wait to see how increasing my water intake will affect my WODs.

M/30/5'10/149 (MTN Warrior)

I hate Wall balls with passion, L pull ups will eat them for breakfast thanks to weighted pull ups with a lot of weight. BRING IT COACH! Looking forward to this one! seems short and painful, hopefully get a good fast time. Have a nice one every one.

3,2,1, GO!!

SANTI

Is there a sub for L-Pull-ups?

m/28/160 lb
subbed 1.5 pood kettlebell thruster for wall ball shots
14:13

Yokie you'd have to scale it down so less reps. No sub.

Any subs for the wallball shots?

ouch... sounds like fun. will sub kettlebell swings for wall ball.

LOVE the photo, not so much the L pull ups. Results to come...

the approved sub for wall ball shots is the thruster with double weight done explosively. Unfortunately for me, I workout in my second floor apartment. Don't think the neighbors would enjoy me doing wall ball shots.

Found the sub for wall ball in the faq:

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

Great stuff from Crossfit Endurance on the water-cant wait til they do the cert on Cape Cod in June!

Ooooh, trying this tomorrow!

Sub for L pullups is Z pull ups, i.e keep knees up to chest with legs bent..

Andrew #2, buy a weight vest and shut up. this looks hard as hell, let's get some! wearing my new 40# vest for only the second time.

LOVE this workout

I want to do this tomorrow but my abs are still sore from Stephen on Sunday. Anything I can do to speed up the recovery?

Water question...

In the AF, there has been cases of young men going through BMT who died of water intoxication.

Doesn't that sound dangerous to drink 90 ounces of water per day, or more after a CF WOD??

I'm all for a lot of water, but that is a lot of water.

Aloha,

Jordan

Love the video and i say this often but i love my CFBT family, great work, and i love being back and seeing all the pr's that happen everyday. Ill see you guys tomorrow!

Gavin

Max is awesome. He instructed at my CFE cert and he was a very knowledgeable dude.

But to answer your question, Jordan - 90 ounces of water is actually not that much spread it out throughout the day. Personally, after a tough CF workout, I will put down 90 ounces in two hours to get me back on track. One of the things they talk about at the CFE cert is to get a sweat-analysis done for hardcore endurance guys to figure out exactly how much they need.

For military ops, I've heard from the case studies that one of the reasons that guys die or get injured by water intoxication has a lot to do with lack of electrolytes and salts in their body in the first place (not simply the water just flushing them all out). IN short, they are not eating enough or eating enough of the right things while putting too much water down. Just some thoughts.

Thanks for informing me on the way to create a wall ball. Will use dumbells at about 30 pounds. Going to be my fourth CF WOD and I need to be able to walk at work later tomorrow. Looking forward to the WOD for sure!!! Gotta try the vest idea for sure though!!!

I've seen variations of the L -pull up with palms facing forward and palms facing the rear. Can someone elaborate the proper hand position for this exercise? Thank you.

:16:27 as rx'd

I'm going to be doing wallballs in 15in. of SNOW! Awesome HAHA

subbed 40# thrusters for Wall ball

20:28

L-pulls slowed me down bad.

Erin #8-

Hey GIRL! How are you? Yes, all that posting was done at my miserable job! how are you and how is your training? If you get a chance send me an email I'd love to catch up. I still look for your name when I log on here! :-)

Gav- thanks for being a part of our CFBT family. :-)

can't wait to try out my new homemade ball. followed the instructions and it came in at 22lbs. been using a 15lb. ball up to this point.should be tough.

20:57

Wall balls were ok

L pull ups were tough. First time doing them and form was bad.
Loads of room for improvment.

finally a work out built for a lack of equipment. cant wait...

What I find that makes L-pull ups easy to do, is a kip by bringing the legs straight out in front of you as you pull up. It helps to get whatever needs work on either the pull up or just being able to get the legs out in front. A fine WOD, damn I love Crossfit, 3 2 1 GO.

20:29 as rx'd

awesome wod, L pullups have rhabdo written all over them :)

10:45 with kipping pu

15:41 as rx'd.

Had to take 3 days off, strained lower back. Those 135lb SDHPs were probably a little too much for me. And the DLs the day after didn't help. Feels good to be back though.

I think that this video of water intake is very misleading.

I think it should be taken like this. Take your weight in lb. Halve it and change the unit to fl oz. ie. I weigh 147 lb. Devide by 2 and change the unit = 73.5 fl oz = 2.2 litres. That is a very reasonable amount of water for a normal person plus workouts on top (16-20 fl oz per hr/470 ml-600ml per hour). Again this is reasonable.

Living in the tropics, I went through a period of drinking too much water which lead to being very tired apparently due to flushing out my electrolytes. Not only that, but I was afraid to go anywhere without my water bottle. I was drinking up to 10 litres of water a day (3340 fl oz). I wouldn't recomend it to anyone having now weaned myself off water!! I now drink a sensible 2-3 litres a day plus workout water. Sarah

Crossfit Sri Ram Ashram, India
Arvind rx 23:04
Bachendra 25:10
Gautam rx 25:20

16:17
garbage L pullups

22:24

8kg med ball - heaviest globo gym had to offer.

Thanks!

Crossfit Sri Ram Ashram, India:

I've been following your WOD's and your results. Fine work! We are all very proud of your accomplishments and delighted that you are sharing them with us here in the CF Cyber-gym.

Cheers.

Hey Sarah.

I apologize if the video was misleading, however, I stated exactly what you wrote in your post. I think I use the example of a 150 lb individual drinking 75 oz of water per day.

Electrolyte management is an entirely different issue with many details. More information about it can be found here http://www.gotrimax.com/TriMaxSaltIngestion.htm.

Thanks,

Max

13:27 AS RX'D

for some reason when i got to the gym i thought it went all the way down to 10 wall balls 5 L-pull ups. oh well no harm. most of my time was consumed by the L-pullups. it seems each wod i find something i need to work on.

M/42/5'11"/180

Pull-ups with knees up instead of L

26:48

I have been doing crossfit workouts for quite a while I just don't believe some of the times I see posted for various wods. I just have to put that out there.

32/m/190

11:31

kipping pull-ups / 20# ball

M/5'10"/183/29

14:30

L-pullups as Rx'd, wall ball with 7kg ball (heaviest my gym has available)

#50 TLELIO:

Speaking for myself, I can easily believe the times posted. I know that my own times have tremendous room for improvement due to all my wasted time huffing and puffing instead of hitting the next set. Considering many of the other crossfitters have been with the program for YEARS, their times are achievable, and should be considered future goals for those of us new to CF.

15:32 subbed with 15 lb. med ball and used a 20lb weighted vest

thank you thank you thank you for the vid on hydration...

M/29/145lb/5'6"

feeling a bit worn down, so i took an extra rest day today and just did a little yoga. my hamstrings were still pretty tight from last cycle and i was definately feeling my hip flexors from yesterday's focus on explosiveness. kudos to everyone who powered through today. i'll be back at it tomorrow.

Subbed 45 lbs thrusters..

15:23

m23/6'1"/163 lbs

CFWUx2~ no push ups today (bicep tendon not feeling the love) and no pull ups.

20# ball to a 9' target
"L" pull ups mixed with dead hang and kipping.

TIME: 16:17

Porch

40/18
30/15
20/12
10/9

20# thrusters

17.03

M/34/165
subbed thrusters w/ 20# dumbbell in each hand
10:18

m/32/5'9"/175

as rx'd 24:01

M/40/175/6'

as rx'd 17:16

My first post!

http://www.board.crossfit.com/showthread.php?p=737258#post737258

Loads from yesterday:

Me: 250-250(f)-225-225-225-225-225-225-225-225
Mary: 47.5-47.5-47.5-47.5-47.5-42.5-42.5-42.5-42.5-32.5

Started out a little too ambitious (~85% 1RM), checked myself though and finished strong (75% 1RM)

For Mary [F/38/5'6/115], breaking her in gently, working on form more then anything and getting used to the movements.

Will post my time for today's WOD tonight. Just finished my 20 pounder last night, can't wait to see if I can hang with it!

Can't do consecutive L-pull ups so I scaled down a bit.
40 wall-ball
20 negative L-pullups

30 wall-ball
15 negative L-pullups

20 wall-ball
10 negative L-pullups

10 wall-ball
5 negative L-pullups

5 wall-ball
3 negative L-pullups

18:40

kipping pullups, 40lb thrusters

16:04

way to go nadia! so great to watch you reaching your goals over the past few years. proud of you. still don't know how you landed that sweet downtown space but good on ya.

bw 165

subbed front squats
170x5
195x5
225x6

41/m/176cm/73kg

As rx'd

19:45

Both exercises didn't look pretty, but I was working out outside during snowfall and I had to keep the intensity up to stay warm. Had to take off my gloves to be able to hold onto the metal pull-up bar and my fingers became very cold.
Ground below wallball goal was pure ice with half inch of fresh powder on top of it. I guess this helped improve my agility.

as rx'd

16:20

m/39/6'1"/180

14:56 as rx'd

Those Ls slow me way down.
Outside wall balls @ a balmy 6 degrees!
Good Times!

m/33/6'4"/212#

subbed 45# thrusters for wallball. Some of the pullups were not pretty but the thrusters were all full ROM.

16:50

#50 Tleio

Which times are you talking about? Notice I did not mention person. I remember when people called out some of the times and they mentioned they were from OPT and SPEAL! Those wods had been video taped and documented!

There are videos of a lot of WODS with incredible times have you looked at those? I see some I doubt occasionally from posters I have not heard of and and some may even be from a Troll but they are rare.

31/m/5'10"/210

Need to improve on the L-pullups...each round was a completed one to two reps at a time.

25:12 as rx'd

Hey all,
I woke up yesterday and my hamstrings hurt so bad I could barely stand. Extending my legs out stretches them painfully. Massaging them helps for a little while, and I tried to go walk a few blocks which I think helped a little too, but today they're tight again. What do you all think happened and how can I get my legs back?
Thanks a lot,
-Natty

Pressed for time, second WOD in a row after a few weeks of very sporadic exercise, so wanted to take it easy. NFT (but still going hard)

50 25 lb DB thrusters
25 l pullups
40 25 lb DB thrusters
20 l pullups

Can't wait to be back in fighting shape.

Crap! I stunk at this one! It hurt bad.
Subbed kipping for L. 31:01

22/m/199#

Pretty bad day all around. Haven't been this sore all over ever before starting CF a few weeks ago. Sub'd DB thrusters & regular pullups. Started at 40/20

10:30 and wiped

My first post!

Maybe you can't post links here? My post got held up so I guess not. Well, if your interested I posted my background on the message board in the "Starting" section. Thanks for checking it out.

Loads from yesterday:

Me: 250-250(f)-225-225-225-225-225-225-225-225
Mary: 47.5-47.5-47.5-47.5-47.5-42.5-42.5-42.5-42.5-32.5

Started out a little too ambitious (~85% 1RM), checked myself though and finished strong (75% 1RM)

For Mary, breaking her in gently, working on form more then anything and getting used to the movements.

Will post my time for today's WOD tonight. Just finished my 20 pounder last night, can't wait to see if I can hang with it!

Great photo! Tahoma in the background - must be at the confluence of the Ingrham and Emmons.

as rx'd

20:05

11:28

12 lb wall ball, blue band assist pull ups

After I did some GHDs to make up for not being ready to L yet. Had a little chin burn going - looks like I use my chin to steady the wall bal... It's a good look for me.

Chin up!
Olive

16:31 RX 10kg ball, felt a little post-WOD light headed/air gasp/sour taste in throat type effect so I know it was a good one.

Rashmi #40, Bingo #42 - I second Bingo! Hey, at the risk of putting forward an unduly commercial idea, have you given any thought to coming up with a crossfit sri ram ashram T-shirt? I would buy one in a heart beat. Arvind regularly kicks my butt, I am becoming a fan, and I think you have a lot of fans out there.

snowed in and cant wait to get back to the gym. .doing the body weight WODs to keep cabin fever at bay!!!!

26/m/5'11"/217
16:36 rx'd

Thank you for the hydration video. However, I believe there is either an error or I need some clarification please. The recommendation is to drink 1/2 your bodyweight in ounces of water per day. I weigh 170 pounds, so let's use this as an example. There are 16 ounces in a pound. So we can easily do the math.

Half of my bodyweight in ounces is: (170*16)/2 = 1360 ounces. Now, to put this into practical terms, the typical water bottle sitting in our hands is 16 ounces.

If I need to drink 1360 ounces per day, that means I would need to drink 1360/16 = 85 water bottles per day. Assuming I am awake for 12 hours per day, that means I need to drink about 7 water bottles per hour.

There is no way this is feasible since all you would be doing is drinking water all day long--literally. Thank you for any clarification if I am missing something.

#83

It would men that you would have 85ounces of water.

Take half your BW, and drink that many ounces of water.

Get it?

Dizzy, yes, that is perfectly sensible. Thank you.

M/35/72"/238

16:55

Can't do L's yet, so ended up doing jumping pull-ups. Smokin' workout anyway. Thanks, coach!

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

Immediately downloaded the hydration video after watching it - very informative.

Sorry, meant to also add to comment #84, how do you get 85? In my example, that number is random based on an assumption of 16 ounce water bottles. If I used 32 ounce water bottles, it would be half of that. So, if half my body weight in ounces is 1360, what are they recommending as the amount of water I would need to drink? Surely, the recommendation is not 1360 since that is not feasible.

10 lb assisted pull ups
20 lb thrusters

19:51

19:10, had to sub thrusters. Natty, sounds like borderline rhabdo, might want to go easy for a few days and drink lots of water.

What happened to Bingo and the "Newbie" post?! I miss that guy...

m/47/177
rx'd 18:59

Harold,

I think Dizzey means this:

0.5 x bodyweight (170) = 85

You need to drink 85 OUNCES of water per day. You do not need to convert 85 LBS to ounces.

So, with a 16 ounce bottle, you would need to drink 85/16 = 5.3 (approx.) bottles per day.

Half your body weight in pounds. Drink that many ounces of water. I weigh 200 pounds. So 100 ounces for me.

Harold, I weigh ~210lbs. Half my weight would be 105lbs, right. So I should drink a minimum of 105oz of water each and every day.

Dan and Thatcher: I see. Now that makes perfect sense, thank you. I totally over thought this.

50 squats
25 Knee tuck pull ups
40 squats
20 knee tuck pull ups
30 squats
15 knee tuck pull ups
20 squats
10 knee tuck pull ups

19:15

27.30

Abs and hams hurting before I started. Contemplated waiting, did it anyway.

As Rx'd

18:52

M/42/200/5'10"

#70
If the wo's are videod there can be no argument there. I guess I just have a lot of work to do!

17:30 as Rx'd with ring L pullups

Happy Birthday CrossFit!

M/35/175

With 15# ball on a 9' ceiling, and "L" pull ups mixed with dead hang and kipping last few reps each set... abs burn!

Great WOD - 14:20

My first post

http://www.board.crossfit.com/showthread.php?p=737332#post737332

Loads from yesterday:

Me: 250/250(f)/225/225/225/225/225/225/225/225
Mary: 47.5/47.5/47.5/47.5/47.5/42.5/42.5/42.5/42.5/32.5

Started out a little too ambitious (about 85% 1RM), checked myself though and finished strong (75% 1RM)

For Mary, breaking her in gently, working on form more then anything and getting used to the movements.

Will post my time for today's WOD tonight. Just finished my 20 pounder last night, can't wait to see if I can hang with it!

My core is still crushed from stephen, and I decided to do cindy yesterday... This WOD is going to be terrible!!! I love it!!! 3 2 1 go...

Jack - 23:56
Ross - 24:22
Ravi - 25:26

34 yom 225 bwt

cfwux10repsx3rds

wod as rx'd
time of 19:41

L-pullups were singles and could definitely use work.

A good rule of thumb for hydration is to look at your urine color. If it is clear you are hydrated, it is yellow you are dehydrated.

rxd

17:30

34/M/6'00/196

Hotel gym sub:
Dumbbell thrusters with 20# in each hand.

24:08

L-Pull-ups were slow, 2's and 3's.

M/25/149#/5'7"

Had to scale to tuck PU because my abs are still too sore from the GHD SU three days ago.

Subbed 40# Thrusters for Wall Ball Shots

1. Unbroken
2. 7, 5, 4, 4, 3, 2
3. 25, 15
4. 6, 4, 3, 2, 3, 2
5. Unbroken
6. 4, 3, 3, 3, 2
7. Unbroken
8. 4, 3, 3

33/m/165

subbed 45lbs thrusters 4 wall ball. 22:48
don't have 20lbs med ball

19:10 and good night, no Endurance WOD today for sure! My body feels like a nougat, hard on the outside but soft inside....

15:30 16# ball

37/m/205

13:33 Had to use a 16 lb med ball. 4 lbs. makes a huge difference.

M/38/5'7/163
12:02
as rx'd 14# ball

what are your thoughts about doing the main site WOD and Crossfit Endurance WOD on same day? My friends (being regular gym monkeys) laugh at me and they keep telling me that I´m slowly but surely destroying my body.

M/36/5'10"/175

Around 15 minutes as Rx'd. Hit my stopwatch almost immediately after starting and stopped it but according to my clock I was close to the 15 min range.

Spent a lot of time on L pull ups. They started out pretty good but started to get sloppy at the end. More like dead hangs to an L then lower. My midline is suffiently smoked though so I think I hit the mark. Good workout. Lots of snow falling here, probably going to be a shovel for time later.

NEVER QUIT!

M/48/6'/180

15:19

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Time 15:29

Wallball was ok. The ball smacked me in the mouth on rep7 first set, but no problem. Kept going. I was real breathy on wall ball though. I was ok with the breathing, but I was gasping alot. Usually I breath in from my nose but not today.

Pullups on rings, Brady had the bar. They were good, I got multiples (2's, 3's) most of the war through with a 321go break inbetween reps.

I was gassed after, my breathing didn't come back for a wile. My abs were and are sore now.

As Rx'ed

24:21

wallball target was only about 2m because of ceiling
did L-pull ups in sets of five, the last ones were a little kipping

time: 15´02

2010-02-10:19:53@4rnds,21:17@5 rnds (50/25,40/20,30/15,20/10,10/5) Splits at 5:31,6:01,5:01,3:18,1:24.

A Water/Hydration hangover - damn. I'd never thought about it that way, but essentially that is what a hangover is: Ethanol-induced dehydration. Amazing video. My wife's been preaching to me about H2O for ever; she always says the minute you are thirsty, that's the 1st sign of dehydration. This video put that in a new perspective and I really am going to try it! Thanks!

The belltown vid was fantastic also. As I consider doing L1Cert and training afterward, I know affiliate formation will always be in the back of my mind. This sort of insight, advice, success story, really helps me get my thinking, business thinking in place.

22:50
50 Thrusters 30# dumbbells
25 Pull-ups 45# assist
40 Thrusters 30# dumbbells
20 Pull-ups 45# assist
30 Thrusters 30# dumbbells
15 Pull-ups 45# assist
20 Thrusters 30# dumbbells
10 Pull-ups 45# assist

15lbs medicine ball.... 13:41 min

48 / 178

as rx'd

16:11

30 thrusters (17.5lb dumbells)
15 L pull-ups
20 thrusters
12 L pull-ups
10 thrusters
9 L pull-ups
10:10

Had to assist some of the pull-ups! Tough one!
F/31/130lbs/5'6"

Just me tonight 21:57 20Kg Thrusters

M/36/5'5"/135

Subbed 45 lb thrusters for 20 lb wall balls as the balls are still winging their here via APO.

L pull-ups were a mixture of L, Z and several other letters.

Reps as Rx'd.

17:05

Nasty!

26:37
subbed everything:
100 walls balls w/10lbs ball (largest in gym)
25 pullups
25 L-sits
80 wall balls
20 pullups
20 L-sits
60
15
15
40
10
10

ankle sprained on Sun. improving nicely

CFWUx3

-no pullups

-ball back extensions

-chair dips

sub 20# db thrusters

sub jumping pullups and hanging tucks, leg extensions for 30sec

32:34

15 min at 3.0mph

M/47/175

Rx 19:49
First set of L pulls was choppy -now time to shovel snow again

xfit warmup, w/o pullups

so about 25 mins. Had to use the 12lb ball again but pushed it above 10 feet to somewhat compensate.

I may have to order a wall ball for Iraq.

Nadia, you are hot, that is all

I had to sub 1 arm MB throws with a 6kg ball, still caught it with both hands though. My watch got disoriented in the process so I am going to estimate ~16m for the workout.

19:59 as rx'd
Hamstrings and core still fried. It wasn't until the 2nd round that I could finally hold consecutive l-pullups. Never realized how much Stephen took out of me.

50 wallball 2:56
25 l-pullups 4:36
40 WB 2:37
20 l-pullups 3:13
30 WB 1:55
15 l-pullups 2:25
20 WB 1:03
10 l-pullups 1:12

26.21 using lighter ball
wu=22 min run on strand with bowie, xfwux1 2 pu's

stretch / cfwu x 1

For time:
50 Wall ball shots, 16 pound
25 Pull-ups
25 Leg Levers
40 Wall ball shots, 16 pound
20 Pull-ups
20 Leg Levers
30 Wall ball shots, 16 pound
15 Pull-ups
15 Leg Levers
20 Wall ball shots, 16 pound
10 Pull-ups
10 Leg Levers

I can only do a few l-pull ups, so i split it up and did leg levers and strict regular pull ups instead. The heaviest ball at the gym was a 16 lb, so i used that for the wall ball.

19:59

14:38 w/ 45 lb bar thrusters

22:37:64 wicked stuff!!!

10:03

Subbed thrusters (10 pound dumbbell in each hand) for wallballs. Snowed in, so had to make due with what I can at home. Wallballs would probably have been a bit slower...

Congrats Nadia for getting CrossFit Belltown up and running. You guys have done a fantastic job setting up your place. It Rocks!

19:25

**45 lb thrusters in wall balls stead

any word on the way palms are supposed to face on the L pull ups?

Question:

Is shoveling wet snow in blizzard conditions, for five hours, an acceptable substitute for the WOD?

M/44/180

As Rx'd 16:57

Definitely underestimated L-Pullups; I'm gonna have to practice them, even Z-pullups were difficult for me.

Anyone else feel like they aren't as good at strict pullups after practicing so many kipping pullups?

Proteam, I provided you with that link/the paleo food list and I will be glad to provide you with more information on Paleo Diet feel free to email me at theoptimumcrossfit@yahoo.com and for now stay away from corn and beans I will tell you why !!!!!!

m.23.175

Subbed dead hang pull ups for L...did Stephen yesterday.

18:08

11:30
12-13 lbs medicine ball, I need to get a heavier one it looks like.
L Pullups killed me, hand grip parallel to my feet, starting tucking knees mid-way in 2nd round of PU's did not go down to dead hang.

my carido >>> my strength

AM WOD-10 sets of 2 reps back squat w/ 60 seconds rest, 1-7: 235lbs, 8-10: 245lbs, need to move up

PM WOD- 5 Rounds: 275# Deadlift x 5, 10 burpees; 6:18

As Rx'd 15:19 3 2 1 go...

Rx'd 13:51. Frequently broke the sets of the L-pull ups, cruised through the wall balls at a slow steady pace. A good day.

Buy in: Box jumps 5-5-5-5 11", 24", 32", and 36" box (tired heavy legs!); SP 1-1-1, 150-165(f - almost got it, top of head)-160(=PR); PP 3-3-3-3 155-155-160-160; PJ 3-3-3-3 155-160-165-165. Recovered 10 minutes before starting metcon.

what does Rx'd mean?

M/29/5'11"/240 lbs

I just got whooped by a work out.

I am resenting 24 hour fitness for not having a wall ball larger than 8 pounds. Then by the end I was thankful. This was a sloppy and painful WOD for me to perform. Which means that I truly loved every minute of it and am so elated that I was turned onto CF.

My "oh my God I thought today was supposed to be an easy day WOD" time was:

14:29.

Wall-ball with 25# homemade sand basketball
knee tuck pulls for start of each set finishing out with kipping pu.

18:17

Already regret stuffing the basketball to 25#!!

34/m/210/6'5"

17:56

Did "Stephen" on Monday...abs were still trashed, slowed me down bigtime on L-pull-ups. Gonna hate life tomorrow.

#50 Tleio RE: Unbelievable Times.

My question to you is who cares? What other people do or don't do has absolutely zero effect on what you can do so don't bother worrying about it. If I had to guess I would say there is just as much "cheating" in the mid level times as there are at the top. I guarantee nobody ever does any of the WODs with absolute 100% perfect form every time and some people are probably a little generous with the clock but really, who cares?

17:11 RX'd... ish My slop factor went from 5-10% on the first round of L Pull ups to about 50% on the final!

Sam
First round L-pulls,
rest were regular pulls.
9:33

15:50

20# db thrusters for wallball
kipping pullups

looking back, I should have started each set of PU with L PU and switched to kipping. maybe next time.

7:04

14:22

@ 155: Well said!
Subbed 20kg thrusters for equal reps (Ok, that was harder than expected!)
and L-pull ups were 12-10-8-6

Time of 17:26

Definitely need to work on my lower core for the L-PU, think I'll do some more hanging straight leg raises...

Loving CF!

It's so damn interesting, I swear I spend half of each day waiting to see what's coming!

Wichita's Crossfit Crew posted the following times as Rx'd FOR CPT AND 1SG.

CPT Ellerman: 15:48
1SG Grijalva: 12:08
SFC Greenlee: SLEEPING!!!!
SUBBED L PULL UPS WITH PULL UPS (BLUE RESISTANCE BAND AND BALL THROW SIT UPS)
SFC Hermreck: 12:48
SSG Stroud: 19:34

Great workout! L Pull ups were very tough.

Had to roll up a weight vest into a canvas sack in substitution of a 20lb medicine ball. Wouldn't bounce off of a wall, so about half way through just threw the thing straight into the air and caught it on the way down.

No pull-up bar, so hung some rings on a tree and did L pull-ups on those. Near full extension on the bottom, but maybe an inch short.

25:42

Going to get utterly pwned at the San Diego sectionals, but at least i will be out there trying...

the wall ball are shots supposed to be at a 20 foot target or higher?

12.54

15lb Ball

WOD - 15:46

(Warmup: 20 rounds Bas Rutten)

13:08 with 40lb thrusters

Does anyone know any kind of protein powder to take if i want to follow the paleo diet????

CG E-City CrossFit;
Beidler:18:55*
Leary: 22:25*
*regular pull ups

#155
Jesco- Just a thought. Nothing more. But obviously somebody cares about times or why would they be posted?

#165

I don't know of any protein powders that are paleo friendly, but you might want to try some post-workout pemmican or maybe some eggs and almonds.

M/31/189cm/112kg

Subbed:
Thrusters 2x8kg kettlebells
Did a few L-pull-ups rest of them strict

22min

As Rx'd 16:23

M/38/6'/188
M/26/5'11"/198
M/62/6'/190

used 45lbs barbell for thrusters
tried as many L pullups, they went to tucked pullups for some.

23:11

m/27/188/6'2"

31/m/197

14:33

after first set of 25 L's, resorted to kipping pull-ups after that. needed to keep it shorter today anyway.

Rx'd

16:35

weak L-pullups though

Rx'd

16:35

weak L-pullups though

15:15
L-pull ups with legs at 135 degrees (not 90). Arms extended to about 135 degrees (not 180). Thrusters with 45lb bar.

9.47

M/32/6'1"/175

16:00

45# BB Thrusters subbed for Wall Balls

Subbed 15kg thrusters and knees to elblows and scaled K2Es.
50x T, 20x K2e
45X T, 15x K2E
40x T, 12x K2E
35x T, 10x K2E
30x T, 8x K2E
25x T, 8x K2E
20x T, 8x K2E

24:15

Z-pull-ups next time, honest.

m/20/5'11"/160
CFWU
WOD as with 12lb ball instd
10:28
im not as flexible as i should be for these L pull ups... awesome workout though

17:41

Subbed 45lb thrusters for Wall Balls. L-Pullups were better than I've done in the past, but I still drop my legs between most reps. Only the first and last sets of thrusters were unbroken. I was sucking a lot of air in between sets.

As Rx'd

7:56

I barfed in my mouth! That one sucked!!

M/140lbs/5'7"/38

24:50

Also: did 110 consecutive double-unders!!!!!!!!!

And a few more exclamation marks: !!!!!!!

One goat down. Next up, muscle-ups.

Sub'd 45# Thrusters for Wall Ball and Regular Pullups for L Pullups
14:58

m/20/145lbs

10:50

M/41/180

As rx'd: 22:39

Slower than it should have been. A lot of work needs to be done on the L pull-ups.

More better faster

as rx'd

12:37

CFWU
19:00
Only 10 lb wallball, heaviest they had at Cheyenne Mountain Resort. Plus today was a travel day, first day at elevation, so probably good to take it easy.
Going to the Avalanche game tonight. :-)

M/40/5'6"/185

22:33

L Pullups were a b. Probably looked more like W pullups.

i started doing the crossfit endurance as well, but i noticed that they have thier own strength and conditioning WOD
whats the main site vs thier s&c WOD? i also noticed they sometimes say do the main site WOD so why wouldnt they just follow the main site and then do the endurance wod all the time?

41:42

As rx'd, but subbed 20 lb. DB Thrusters for Wallball.

I had a tough time with the L Pull-ups...a lot of 1 and 2 rep sets by the end.

3 mile run
22:16
then
20# Dumbell Thrusters
Pullups
30 DB, 15 Pulls
20 DB, 15 Pulls
10 DB, 15 Pulls
7:42
then 50 Weighted Sits

Subbed 20# DB thrusters for wallballs.

17:58

15:51
Subbed L Pullups for a combination knee tuck/kip

17:15. In hotel so sub thrusters and reg chin ups

Andy 151 - Rx'd means "as prescribed."

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Handstand wall run 6 reps, handstand face to wall 10 seconds

As rx’d: 19:02
Foam roll after

#22 Phil chill out, I was being facetious. I have a 50 pound vest, I think I can do about 8 pull-ups with it on, its heavy! I wear it stair climbing mostly.

As rxd(L pullups not strict)
13.44

22:33

Subbed 20# DB Thrusters for wall ball; focused on explosiveness by letting the DBs leave palm, catch in fingertips.

Subbed L-Sits for tuck pull-ups.

18:19

M/6'3/185/22

50 down to 10 (instead of 20), 25# fixed weight curl bar thrusters subbed for wall balls, non L pullups. 16:36.

CFWU

Shots w/16lb Dynamax. (Ordered up a 20lb yesterday.)

20:36

m49 1 week sp rotator cuff surgery

50 situps/50 goodmornings X 3 sets 15 min

this workout, stationary bike, and unweighted squats seem like the things you can do right after shoulder surgery

Post caught in filter...

27:00 8 ft target

I drink when I get thirsty. I have run marathons, triathalons, done crossfit etc. This business about drinking tons of water is not based on any kind of solid science.

m/170
* sub jumping thrusters w/ 20# med ball to 7.5' target

time: 19:19

21:47. L's in bits and pieces 2s and 3s.

Jdude, just realize that what you said is even less solid science...

subbed 40# bbell thrusters
scaled to
40 / 20
30 / 15
20 / 10
19:51

stopped after 3rd rd. Felt very slow and sluggish... something just didn't feel right. probably take a rest day, and try to come back stronger

20:40 jesus those l's are hard. My knees were bent for the majority of them, so time doesn't matter. They looked so easy on the videos. Perhaps those people are just way strong.

13:14 as rx'd

as rx'd

14:50

36:12 with a 40 pound vest.
Weight went up to 266, so with the vest I was working at 306. It sucked real bad! Love it!!! Can't wait for tomorrows WOD!!!

shaklee soy protein powder is paleo-friendly, and about the best quality of any brand out there.

Sub'd tuck pull-ups.
15:48

CFWU x 3

used 12lb ball (biggest one available)
started with L pullups, degraded to tuck pullups, then dead hang

stop watch crapped out- ~15min

Sub'd 12# ball for wallballs (heaviest I have)
Sub'd tuck pull-ups for L's...not able to do that many L's.

Total time 12:59

m/41/5'7"/149

subbed 15# ball (heaviest avail)
subbed bent knee PU's no kipping - must do more core work to get L's right

14:57

scaled wall ball for 45# thrusters
20:38

subed thruster using 45 lb bar for wall ball

15:23

stomach really hurt usually L sits are not that much of problem must be doms from a few days ok.

6 kg ball
Kipping pullups

3:32/4:10/3:23/2:17
Total 13:24

Sidelined with tendinitis/bursitis of my shoulder
Did physical therapy and yesterdays WOD:
Squats 10 X 2 with 245

13:40ish

some z pullups in there....

F/22/5'8"/132#
L pullups on assist, 8# ball
20:50

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (GHDSU, hip ext., push-ups, air squats), 1x15.

As Rx: 13:08.

C/D: PNF of hamstrings.

Wall ball squats to 11-inch box (below parallel) and shots to 10 foot target; strict L pull-ups.

Shoveled a LOT of freaking ice and snow that the snowplow left at the end of the driveway. Plowed in the garbage cans and the mailbox; had to move that heavy road ice ASAP this morning before garbage collection came through. Snow mounds are better than 6' high....throwing the shovelfuls became out of the question so I had to walk the damned things down the sidewalk so I could dump it. A long process.

Today's workout:

For time:
50 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
25 L-Sit Pullups
40 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
20 L-Sit Pullups
30 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
15 L-Sit Pullups
20 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
10 L-Sit Pullups
10 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
5 L-Sit Pullups

14:50 - All L-Sit Pullups started and ended with straight arms, pulled to touch shoulders to bar. Lateral Lunge tosses were a complete irritation....I hit the bar many times and the ball went flying out of control so I was chasing it around the floor. I quickly discovered that tossing it with my left arm lead to lots of chase games. Goes to prove I need to do more unilateral work.

M/27/185/6'2"

14:59:09

subbed in 45# barbell thrusters
17:43

13:38 as rx'd except half way thru switched to pull ups with knees up

hey #230, is that ryan in montana? if not, you have a twin.

17:34 as rx'd

if i can get 17:34, the 10/11 minuter's are legit times. i didn't believe some of them when i started, but track the same guys' times. there are some beasts out there.

M/30/5'10/149 (MTN Warrior)

16:20 As RX'd

THe L pull ups were looking more like a sad L, legs were straight all the way out, but instead of the 3 oclock position they were more towards the 3:30 position, wall balls shots like always kicked my butt, felt the same feeling as if i was doing FRAN when i finished for some reason, this workout kicked my ass. NICE WOD.

SANTI,

22:22.

10 ft wall ball
50-25-15-10 L pullups (first two rounds were a mistake)

Subbed 25 pound plate jump squats for wall ball shots and most pull ups were not "L" = 11:35.

13:14

14# Ball
First round kind of swung my legs into the L then pulled up, the rest of the rounds i did jumping tuck pull-ups

My legs are FRIED! XD

m/18/5'11"/165

wall ball with 40# dumbell, lots of snow in chicago
and i did different variations of pullups(kipped, dead hang, jump L pullups)

20:37

m/37/185/72"

29:52
Jumping L pull-ups.
Almost met pukie after the 50 WBs

Scaled to BrandX's Porch and had to sub in thrusters with two 20# dumbbells:

16:27

Substituted 25# wood chop for wbs, 25,20,15,10,5 on each side. 'L' pullups were dead hang to legs up to pull up mostly. 12:34

59/M/203 - WBs @ 15lbs - 21:10

49/F/127 - WBs @ 12lbs, pullups - 15.44

M/28/185/71"

I'm really glad to see other people's cores are still wrecked from "Stephen's" hero workout... Now I know I'm not the only one suffering in silence..

14:44 as Rx'd with 10 extra wall balls and 5 extra L PUs

Subbed 2x 20lb DB thrusters for wall balls
Tuck pullups for L pullups

16:40

0430, dark and early.

19:56 RX.

Aloha,

Jordan

19-20 min as Rxd - who's counting anyway? :)

WU - samson, ohs, sits, supermans 10X3

Porch
40
18
30
15
20
12
10
9

12:25

m/44/182

subbed 20 lb DB thrusters for wall balls

14:58

24/m/170lbs/70"

mod
For time:
25 thrusters, 95 pound
25 L Pull-ups
20 thrusters, 95 pound
20 L Pull-ups
15 thrusters, 95 pound
15 L Pull-ups
10 thrusters, 95 pound
10 L Pull-ups
15:58

18 mins

15# ball
55 ibs assisted pull ups

Humberto

25:34

did gorda fran yesterday -- shoulders are dead.

14:13

13:29 RX'd

10:50 as rx'ed

CFWU
Situps on steep decline

WOD
For time:
30 Wall ball shots, 15 pound
15 Tuck Pull-ups
25 Wall ball shots, 15 pound
12 Tuck Pull-ups

14:52

Gym closed on me.

15:10

Sub'd: 40 lb DB Thrusters
Pullups: All dead hang strict with legs extended
21:14

M/23/6'2/155

14lb ball.

28:29

12:04 (Kipping Pull ups)

17:00 flat. Felt oh so good.

14:30

m/36/214/5'1

*Subbed 20# db thrusters for Wall Ball Shots

23:32

M/49/6'3"/195

21:17 as rx'd

17:25 Rx

Shawn 34/165/5'9"
17:25 Rx

Julia 27/5'4"
13:04 band assisted L-Pullups, 10lb WB

www.crossfitjulia.com
Louisville, CO

18:54 after an hour long basketball game as rx'd.

m/24/205/6'3

subbed L pull ups with z pull ups, apart from than as rx'd

16:55

m/24/194/5'11

My arms and back are on fire!! Finished the workout in 18:57. I think that's pretty good considering the fact this was my second CrossFit workout. I'm new to CrossFit and I'm amazed at the challenging workouts

36:09.
8 lb ball, last round of shots only 10 instead of 20 from distraction

21:52

sub 40# db (20# each arm) for meds.
notch 7 on pull down machine.

note: apartment gym. background music: Ministry Psalm 69 (finished with Jesus Built My Hotrod).

M/45/6'1"/185

wall balls at beam about 10'
Spent part of the day building a basket-ball med ball of undetermined weight (felt about right for 20 lbs)

14:54

read it wrong and went to 10 and 5 for final reps.

17:20

Subbed 10 kg Thrusters and jumping pull ups.

Sarah 14.20
Johnny Mac 15.30

Was sucking air through every hole in my body and it still wasn't enough!

Loved it though.

Max, thanks for your reply about the water. I think I initially had issued doing the whole convert from Kg to Oz to Fl Oz thing!

sucked balls. DNF.

Mod was
50 wall balls (20lbs)
25 kipping pull ups
25 Knee 2 Elbows
40 Wall Balls
20 Kip
20 K2E
30 wall balls
Done...I repeat...sucked balls

Better performance next time.

CFWoD 14

30 7kg DB thrusters
15 jumping tucked pull-up negatives
20 thrusters
10 PU negatives
10 thrusters
5 PU negatives
10 thrusters
5 PU negatives
10 thrusters
5 PU negatives

13:12

Still shaking...

12:52 as rx'd

15:48 Rx'd

L-Pull Ups were tough.

21:13

14:35 ... no where near RX'ed

15 LB ball to the top of the wall.....8 or so feet
L Pull-ups quickly reverted to high knee singles.

15:24

21:27
20 lb dumbell thrusters
half-L strict pullups.

Matt #27

Thanks for the response!

I drink about a gallon a day as it is, but after watching the video, never did the conversion to fluid ounces...that in itself is approx. 128 fluid ounces. So I definitely get the half of my body weight.

I ultimately do the main site WODs and as time permits, get a little cardio in, but it is immediately after to WOD. So, I may need to add a few ounces, but I think I have been on the right track just being thirsty!

Again, thanks!

Jordan

biggest ball at the YMCA (12lb)

20.26

23/M/5'11/72kg

15.00

my L-pull ups still need some work. Good damn work out.

Had to sub tossing a 35lb plate in the air because of a wall ball freak out.

21:15.

A day behind but I will catch up.

30-10-25-10-20-10-15-10

25#DB thrusters
Pullups

14:50

23:47
10kgs Wall ball could not do more than 5 L Pullups at a time, L Pullups need a lot of work

scaled as follows: 50-40-30-20-10 thrusters with 17kg, and 15-12-9-6-3 tuck-pull-ups
time: 17:15 min

WOD
as rx'd,
13.23

before, sn halt d/l's,sn high-pulls.
after,k/b swings,m/ups,ghd s/ups,b ext.

M/64/200 (up a couple!!)Went to gym because of WX- they objected to me bouncing a medicine ball off their painted walls, so...
For time:
50 Thrusters, 20 pound
25 L Pull-ups (Not much L after first few)
40 Thrusters, 20 pound
20 L Pull-ups
30 Thrusters, 20 pound
15 L Pull-ups
21:32

As Rxed with 20lb ball

@15:45

For time:
50 Wall ball shots, 15 pound
25 kipping Pull-ups
25 ab chair leg raises
40 Wall ball shots, 15 pound
20 kipping Pull-ups
20 ab chair leg raises
30 Wall ball shots, 15 pound
15 kiping Pull-ups
15 ab chair leg raises
20 Wall ball shots, 15 pound
10 kipping Pull-ups

about 14:30
forgot to start the clock on first set of wall balls. All pullups broken sets. Still a great cardio workout

Wimped out of this one. Could hardly move after all the stiff legged D/L.

No Fun

It's been a while since I last posted anything.

Sub 45 lb thrusters
Tried L pullups but changed to jumping due to doing 5 sets of half my max at the top of every hour.

17:34

10:58, but did the pullups as dead-hang to an L then down.

Subbed pushups for thrusters (I don't have a wall ball) because my right shoulder has bursitis currently. 31:56

21:51
subbed 20lb db thrusters in each hand for wallball

as rx'd
32:10

27:52 as rx'd

m/41/6'0"/155

As rx'd
16:41

SUB 80# pd
SUB lu

18:45

As rx'd, 18:22. Standards for today:
Wallball shots must at least touch the blue square 10' mark, standard depth on squats.
L pull-ups, chin over bar. Legs can dip slightly on lowering, must be 90-degrees on raising. 90% of lockout at bottom or better.
This went pretty smoothly today - but it was a gasser. Wall balls usually destroy me, these weren't as bad as usual (40-10 / 20-10-10 / 20-10 / 15-5). L-pulls were tough of course, but I plugged through them. Got 10 straight to open (PR). Mostly used chin grip, but switched it up a bit.

Jen did this on (essentially) Puppies today:

30 Wall ball shots, 12 pound
15 Assisted Pull-ups (green band)
Tuck hang 10 sec.
20 Wall ball shots, 12 pound
12 Assisted Pull-ups (green band)
Tuck hang 10 sec.
10 Wall ball shots, 12 pound
9 Assisted Pull-ups (green band)
Tuck hang 15 sec.

Time: 9:03

Followed by 1 mile level resistance on the elliptical.
--------------------
WOD 26 of 200 as rx'd in 2010

p.s. Things that suck - starting a WOD with wall balls, and your first shot comes up 6" short of the mark. Okay, 1...oops, 0...1 again!

As rx'd, 18:22. Standards for today:
Wallball shots must at least touch the blue square 10' mark, standard depth on squats.
L pull-ups, chin over bar. Legs can dip slightly on lowering, must be 90-degrees on raising. 90% of lockout at bottom or better.
This went pretty smoothly today - but it was a gasser. Wall balls usually destroy me, these weren't as bad as usual (40-10 / 20-10-10 / 20-10 / 15-5). L-pulls were tough of course, but I plugged through them. Got 10 straight to open (PR). Mostly used chin grip, but switched it up a bit.

Jen did this on (essentially) Puppies today:

30 Wall ball shots, 12 pound
15 Assisted Pull-ups (green band)
Tuck hang 10 sec.
20 Wall ball shots, 12 pound
12 Assisted Pull-ups (green band)
Tuck hang 10 sec.
10 Wall ball shots, 12 pound
9 Assisted Pull-ups (green band)
Tuck hang 15 sec.

Time: 9:03

Followed by 1 mile level resistance on the elliptical.

Subbed regular pullups for L-pullups. I tried L-pullups, but it just wasn't happening, I'm still new to this . . .

13:38 with subbed pullups and 20 lb ball.

Used 10 lb wall ball.

Total time = 23:29

rx'd
15:02

27:30

m/250/38

1 mile run warm up

thruster 45lbs 50/40/30/20
pull ups 25/20/15/10
used bands with pull ups
22:01

A day late and a dollar short...
16:33
30lb dumbbell thruster (2x15lb)
L-pull ups

m/24/166lb/6'0"

m/180/5'9"/45
20:03 Did 1/2 of the workout as L pull-ups and the rest kipping.

28/6'8"/219

18:18

As Rx'd

20:22

21:07. 45# thrusters

Did a sub on this:
50-40-30-20-10 WB (10#)
15-12-9-6-3 Pull-ups

17:15

My pull-ups feel real weak. God, I need to get back into this.

M/25/5'9"/180

Time: about 20 mins (15# med ball thrown about 15")

I lost count a couple of times and I think I did 20 wallballs twice, so my time is not accurate, just a guestimation.

DO WORK!!!

good intense workout

threw a 20# dumbbell high in the air and caught it, kind of mangling the fingers but it gave a pretty nasty burn.

11:22

26/F/5'7"/152

Subbed assisted pullups for L-PU's. I used a 5kg medicine ball.

19:41. Legs were screaming most of the time.

26/F/5'7"/152

Just realized I did this with an extra round of 10 WB Shots and 5 assisted PU's. 19:41 seems even better to me now :)

I also did Rx'd plus 10 and 5 respectively L-pullups were not as consecutive as i would have like them not to mention sloppy and wallballs are not my forte either. Great workout trying to catch back up to the rotation.

22:49.62

22:24 as rx'd

Haven't done PUs in a while...suprised at how weak I felt doing them

rx'd
22:15

11:43
as rx'd
My squat on the wall throw towards the end had few fails

26/m/65kg

m/19/5'11/155

14:14
performed a total of 3 L-pullups, 12 strict and 55 kipping, wallball with 15.4 pounds.
getting better and loving the program.

Wall ball and Hang pull ups:

Reinaldo 13'15"

Vivian 13'48"

22:59
sub'd barbell thrusters

gunnar - 16:06
harold m/35/226/72" - 26:30

#25 WB

14:52

Still taking drugs for pneumonia, probably faster with full lung capacity.

m/45/165

14:50
legs tucked

15:33
subbed with assisted pullups, cant really that many strict, so.... 20# wall ball

Just started exercising hence the lousy time.
30:39

Used a 2kg ball for the wall ball, and stood on a chair for the pullups. Looking forward getting into shape and kicking ass on this one. Really enjoyed it though.

As rx'd:

15:01

m/44/79 kg
Few days late.
12:17. 15# ball

14:20
10lb ball, 8ft target

Modified Warm-up

WOD
:16::01
:15 rest
BS 2-2-2-2-2-2-2-2-2-2
225lbs.

Smoked!

Get some, Go again!

25:31, used 40lb vest since I don't have a bar

Could not do L p/u cuz abdomen still hurt horribly. Did regular reverse grip p/u and did a final set of 10 wbs and 5 p/u

24:25

rx'd
31:08

m/34/5'10"/204

Subbed 100lb pulldowns and then situps for L-pullups.

Used 20 lb dumbell for wall ball shots

16:37

For time:
40 Wall ball shots, 25 pound
10 Pull-ups
32 Wall ball shots, 25 pound
7 Pull-ups
24 Wall ball shots, 25 pound
5 Pull-ups
16 Wall ball shots, 25 pound
5 Pull-ups

14:17

M/33/5'4"/142lbs
As RX'd
14:10

CF Warm up.
Subbed 16 lbs dumbells for wall ball.
Regular pull ups.

Times Me: 7:50
Travis :9:16

M/50/153/1-1-06

14# WB/Tuck PU, each start from ground

14:35

Lil'Bingo beats his Dad by >1:00...

Making this one up at the firehouse.
20:43
I forget how hard strict L pull-ups are! When wall balls are the easy part.....

35yom / 206lbs

Pack, for time:
40 Wall ball shots, 14 pound
18 L Pull-ups
30 Wall ball shots, 14 pound
15 L Pull-ups
20 Wall ball shots, 14 pound
12 L Pull-ups

10:27

I've been off almost two weeks due to illness, so I wasn't at 100%, but I did well, regardless. I struggled maintaining a proper "L" during the pull-ups. Wall ball shots were good...had to break them up after first round. Still feeling sore in my elbow and shoulder.

sub'd 45# Thrusters
Sloppy L pullups

23:30

16:15 as rx'd

L Pull-ups not the best to look at but fairly straight.

First WOD in my Garage Gym.

Did this one this morning, subbing the 20kg bar for wall ball

19.31

Miserable. Not sure all my L Pull ups were Games Standard but pretty close. Doing that many thrusters isn’t much fun

Did this on 2-13. 20:44, cannot do more than a couple L pull ups so I used a band to assist me. I basically sat in it like a swing...LOL.

As Rx'd:
22:58

My midline is still insanely sore which made holding the "L" for the pullups very challenging. Wall balls i just suck at. I think if i can learn how to catch it properly it would make a world of difference once i got it consistent. Right now it just goes all over the place. I can do better.

M/24/155 GregAwu

7kg wallball (15.4 lbs), some kip in the later pull-ups -

19:40

40/18 - 30/15 - 20/12 - 10/9
15:58
20# Wall ball in garage broken into 30 then 10's
L-pull-up in basement broken into 5 - 4 then 3's

15:12

M/ 36/ 131 lbs/ 5'-6"
my gym doesn't have 20 lb med ball, so I substituted hlaf reps for 95 lb thrusters
so 25 95# thrusters & 25 L pullups, then 20 & 20 and so forth..
13:20
GREAT WOD
I need to work on my heavier thrusters so this was a good WOD for me. I'll possibly use 115 lbs next time.

m/178cm/89kg/34y
L Pull-ups on rings (3,2 reps)
19:20

as rx'd

15:53

l-pulls were sloppy at the end...could not hold my legs up!

what a beat down that was!!!

10:58

Did strict rather than L

As rx'd: 16.15

Hurt. L pull ups look more like V pull ups by the end.

WE WENT SNOWBOARDING!!!

Also shoveled snow/slush/ice on the future in-laws driveway! So we concentrated doing deadlifts with alternate trunk rotation to dump the snow/slush/ice if that counts haha!

@ the sweatbox
as Rx'd

17:10

Quads did not want to move on the last round of
20 wallballs, cost me a good minute...L-pulls were decent but not perfect or full extended straight as they should be...definately was
a beat down!!

31yo/M/6'4"/222#

As Rx
23:23

Theresa: 30:02 50/25-40/20-30/15-20/10 rep rounds, mostly as rx'd except a bit of a kip or 'jump' to start the pull-up, legs up to 'L' & held throughout reps. 45# bar sub'd for WB.

17.58 as Rx'd

20/m/5'11/168

Subbed in kipping pullups for L pullups as can't do the quantity required of L pull ups, also did down to 10 wall balls and 5 pullups...

Otherwise as rx'd

19:14

Did 5 rounds of max L sit after WOD to make up for L pullups

#120 i say go ahead and do mainsite and endurance. that's the theory behind endurance. make sure you read that site first though. I've been doing it for a while.

today's wod scaled to 10lb ball because that's all the gym has. 18.47

7:42

Scaled down & had to do at end of long day at work.

No warmup rounds.

Pack:
40 Wall ball shots, 14 pound
18 L Pull-ups
30 Wall ball shots, 14 pound
15 L Pull-ups
20 Wall ball shots, 14 pound
12 L Pull-ups

M/33/144lbs/5'5"

As rx'd
14:28

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

16:38

2 mile run warmup 18:00

As rx'd 21:00

15:24
crappy L-pull-ups

18:24 but with kipp pull

as rx'd

20:31

50,40,30,20,10: 20lb wall ball
25,20,15,10,05: L pullups

L pullups were kinda lame. abs were dead.

19:04 02/15/2010

did 45lbs thrusters and did an extra round of 10 trusters 5 pu time 23:56 started the paleo diet this day

subbed wall ball with a 25# plate thruster type throw up thing...

Did to failure, than did whatever portion of the set I had left as L pullups. Didn't end up doing many L pullups...

Did in under 10. I know the subs made the workout a lot easier, but it was good for what I was looking for.

11:38.

Only had a 3kg wall ball, and did crappy L pulls, but first WOD in 3 weeks due to a variety of illness/injury.

M/38/185/5-10

As Rx'd plus a little extra, added a 10 wall ball and a 5 L pull up at the end...read the directions wrong.

Which is fine, I think my target was nearer to 9 feet than 10.
12:02

50 Wall ball shots, 20 pound break at 35
25 L Pull-ups 10-8-7
40 Wall ball shots, 20 pound 22-10-8
20 L Pull-ups 8-7-5
30 Wall ball shots, 20 pound 15-10-5
15 L Pull-ups 8-7
20 Wall ball shots, 20 pound 15-5
10 L Pull-ups 7-3

Avg HR at 75% went pretty hard, kept working. Much better output in WB this time.

15:30
20#DB Thrusters
LPU were more like Tuck PU

40 Thrusters with 25 lb dumbbells
20 Pull-ups
30 Thrusters with 25 lb dumbbells
15 Pull-ups
20 Thrusters with 25 lb dumbbells
10 Pull-ups
10 Thrusters with 25 lb dumbbells
5 Pull-ups

9:40

OK, so I scaled it down a lot, but that's because I just got back from vacation. Will do the whole thing next time.

M/25/5'11''/200

48/M/182
sub'd
7kg wall balls
pull ups/incline situps
26:07

(2/16)...25:15...158/170...wall ball to 9'
Pack scale
40 WB: 21,10,10...18 LP: 4,3,3,3,3,2
30 WB: 10,10,10...15 LP: 3,3,3,2,2,1,1
20 WB: 10,10.......12 LP: 2,2,2,2,2,2
10 WB: 10.............9 LP: 2,2,2,1,1,1
L-pulls always kill my time.

13:20

Subbed 20lb DBs in each arm thrusters

22:45
14# ball

45# thruster

18:06

15# med ball

22:32

18:40 sub 45# thrusters

Rxd- 13:00.

31 yom, 190 lbs

19:20

subbed 45# thrusters

Scaled, pack-ish

For time:
40 Wall ball shots, 15 pound
20 Pull-ups
20 sec L sit
30 Wall ball shots, 15 pound
15 Pull-ups
20 sec L sit
20 Wall ball shots, 15 pound
10 Pull-ups
20 sec L sit
10 Wall ball shots, 15 pound
5 Pull-ups

14:32

CFWU WOD using a slightly lighter ball

18:56

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
17:17 as Rx'd

19:46

m/36/5'9/179
CFWU-3. Reg except 12 pushups instead of PU. 2nd. Superman. Burgener. DU.
13:50
WB not bad. Pretty good job w/lumbar curve & not extending arms until legs almost extended. Alternated grip on L PU. Remember to tilt back slightly & keep lower back/lumbar tight as well as core.

24:40 with 45lb thruster sub

40 thrusters, 45 lb.
20 L-pullups
30 thrusters
15 L-pullups
20 thrusters
10 L-pullups
10 thrusters
5 L-pullups

17:41

correct time: 26:31

WU then sprints:
4x40y uphill(2:00) around 6.8-7.1sec each
4x40y downhill - didn't time

WB/L-PU WOD

10:55 as rx'd

(11:39 with added 10/5 round at the end on accident)

later,
b
m/33/5'8-1/2"/166

16:57

EJ
M/36/170
21:45
SUBBED 45LB THRUSTERS
EJ

Subbed 8kg (per hand) dumbell thrusters for wall ball.
Struggled with the L pullups, first round was mostly good form but my feet dropped for a lot of the remaining rounds. Kept my thighs parallel to the ground though.

24:41

[24:41]

M/25/5'9"/195

subbed 45# thrusters

scaled pullups to 20, 15, 10, 5

32:50

As rx'd

16:46

Abs still very sore from GHDs a few days ago. Made L pullups difficult.

“The commandments, "Do not commit adultery," "Do not murder," "Do not steal," "Do not covet," and whatever other commandment there may be, are summed up in this one rule: "Love your neighbor as yourself." Love does no harm to its neighbor. Therefore love is the fulfillment of the law.”- Romans 13:9-10

21:30 (regular pull-ups, assist when failed)

19:37 Rx'd

Although, L-PUs are a little on the ugly side...

23.m.140.65"

as rx'd
21:41(PR)

29/m/185

done after OHS, FS, BS workout

only had 10# med ball

12:17

As RX'd with an additional 10 wallball/5 L pullup round: 15:40 (RX'd 14:40).

L pullups got ugly, tried doing 5 per set. Wallballs broken no more than 2 times (40-10, 30-10-10, 18-7-5, 12-8, 10).

34 yom.

Regular pullups due to wrecked abs from a few days ago.
21:02. With 20 lbs ball

44/m/196

1 1/4 mile wu

18 lbs wallball
regular pullups

28:11

M/34/170

For time:
50 Wall ball shots, 18 pound
25 L/Knees in chest Pull-ups
40 Wall ball shots, 18 pound
20 L/Knees in chest Pull-ups
30 Wall ball shots, 18 pound
15 L/Knees in chest Pull-ups
20 Wall ball shots, 18 pound
10 L/Knees in chest Pull-ups

15:27

finished with:
1 mile run 7:29
3 rounds of front squat 95#, 6-6-8

time: 18:00
Did 18lb ball
Mostly L pullups. Had to throw in few kipping. Had to go one at a time eventually though.

19:00
I did 10 ball + 5 pull ups.
no L in Pull ups and I had to play betewen lats machine and pull ups in order to keep "momento".
May next time more P-U and less "momento"

20:17

12# wallballs
kipping pull ups