Awsome workout to come off rest. straight back to the legs.

"Until and unless you discover that money is the root of all good, you ask for your own destruction. When money ceases to become the means by which men deal with one another, then men become the tools of other men. Blood, whips and guns--or dollars. Take your choice--there is no other."
Ayn Rand, Atlas Shrugged

love the Olga video.

can anyone tell me what the standard towell pull up sub is for a 15 foot ropeclimb?

"...Lawyers, Guns, & Money"
- Warren Zevon

Ball 20lbs?

No rope at gym. Suggestions?

Nick
sub for for 15 foot ropeclimb is 15 towel pull-ups with alternating top hand

thanks DOC

Sorry. I am a jerk. I read the FAQ.

@ Lauren Glassman: One of my favorite quotes of all time...

@ #2 Russell: One of my OTHER favorite quotes of all time...

hmm no treadmill at the gym and it is supposed to be a sultry 30 degrees F tomorrow, anyone know any good subs for the 400 m run.

Giggity!

You can run outside in 30 degree weather. Just wear headgear, gloves, some compression, thermal and a wind layer.

You can run outside in 30 degree weather. Just wear headgear, gloves, some compression, thermal and a wind layer.

Crossfit's made it into the storybooks, from Senator's Son: An Iraq War Novel glossary:

"Crossfit: A strength and conditioning fitness methodology adopted by several Marines specifically those of Lima 3rd Battalion Seventh Marines in 2007 per their company commander. www.crossfit.com"
http://www.facebook.com/pages/Senators-Son/67503954404

i encourage everyone to try 15 towel pullups and compare them to a 15 foot rope climb, which for most people is more like a 7 or 8 foot rope climb, since you reach about that high (unless you're starting from a prone position and climbing the rope) and during which you use your legs. if anyone thinks that the rope climb is anywhere near as difficult as the towel pulls i will be surprised.
the sub should be 8 towel pullups at most, or perhaps 15 jumping towel pullups.

Yeah, I'll be fine,

erithered, I agree - 15 towel pullups as a sub is a bit extreme. However, I like the idea of 15 jumping towel pullups...

Cool, first WOD with my new rope set up. Had to get a rope those towel pullups were KILLING me.

You can break whenever you like on the towel pulls, but not on a real rope.

Are rope climbs considered as Rxed if you use your legs when the WOD does not say whether you can use your legs or not?

"Rope Climb" assumes use of legs. Legless climbs will be specified.

#12~ watch the derogatory "Girl" comments. Unnecessary.

And yes, #10/#16 you will be fine.

A little behind. Just did CFT and PR'd by 60 lbs! Big day for the stick woman. Results posted there.

Chin up!
Olive

Crossfit Sri Ram Ashram, India

Arvind
146 wallballs
10 rope climbs

Bachendra
122 wallballs
5 1/3 rope climbs (used lowering down to ground as a sub for rope climbs. Three reps = one rope climb)

Dear worried about 30 degrees. The cut off we use in Jackson WY, is five below zero, cause any metcon below five below really jacks the lungs. We work out in an non-insulated barn, so if its 2 below outside its 2 below in the gym. Everything else, just do it. Gloves are allowed once we go below zero, before that just tough it out and teach your body to deal with the cold. I mean seriously, it 28 is degress here in the morning in August. If you want to be prepared to deal with life where you live, work out in the cold.

Last weekend was our annual Board of Directors meeting. As members gathered from around India they watched three varying age groups do WODs. The big boys at rx, crossfit kids (age 12-15) and Crossfit Peelay (age 8-11). The last two classes were led by the oldest boys. All who watched were so impressed declaring it the best program ever at the ashram. Several asked if they could also participate. A very proud moment for us, had to share it.

Good job on the East Sac vid. Thanks again to Justin and Travis for throwing the event. We all had a great time.

good on you rashmi - thanks for sharing the story

While not a "girl," I will say that there are plenty of girls on here who would not question running outside in 30 degree weather. Telling another not to "be a girl" is sexist and inappropriate whether that's what guys do or not (noting that I have said this plenty in my day). If you are called out for it, admit it and go on down the road.

3.1. What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

straight out of the FAQ section

@Russell Berger

Baudrillard on material production and the market:

"Rather than creating communication it exhausts itself in the act of staging communication."

Intended as a formalism to represent and facilitate trade, it masks and denatures the act of trading. The symbol originally intended to represent material has become its own material: tangential to the facilities that output goods. The material has eroded, leaving only the sign.

Being PC has really become a pain in the arse. Everyone needs to lighten up and stop being so sensitive.

By the way this WOD looks amazing! Can't wait to hit it up tomorrow. Good luck to all.

being a girl requires so much more than it seems... here's what someone once told me: if someone tells you, "you ______ (insert most verbs) like a girl," you can smile and reply, "thank you."

(and i'm not saying being a guy is less difficult or anything like that... just to clarify - i liked the perspective that that person had shared with me)

Assumming 6 minute clock is continously running or do u do exactly 1 min of wall ball and 1min rope, stopping watch between transition from 1 to the other?

Phil, dude,
The clocks don't stop around here for transitions. If the clock ever stops it will say so in the WOD instructions. Go hard.

Wouldn't the sub for a minute of rope climbs be a minute of towel pullups. Since there is a time factor, it seems the number of pullups is irrelevant. Just do towel pullups until a minute is up. In a minute, I might only get 10 anyways.

People throwing around the term PC as a way to stop people questioning why they say certain things is a pain. Real PC is when you don't say something you truly believe because you are afraid of censure. If you truly believe that being compared to a female is an insult then you should say it for sure, and expect some flack from those who have do not think that way. But don't call their comments 'PC' unless you are sure they are commenting only for appearance (but secretly share your belief.)

I don't share your belief and would never use gender as an insult. I think such use is immature and at best a very simple joke, which may or may not be amusing in the circumstances (the question is what the speaker means, the words themselves are not offensive, the intended meaning could be.)

In this case it doesn't appear to have been a joke, just some tribal posturing. Unnecessary and irritating, hence the comments. I'm sure most women who would read such a thing wouldn't be hurt, they aren't going to really care what some boob on a message board thinks - but why should they have to read such stupidity when checking out the WoD? Or for that matter, why should I or anyone?

So it's not PC to say that comment was idiotic. It's just stating my opinion on the comment and all such tribal thinking.

Thank you for the WOD!

Thanks Thatcher. Figured it didn't but wanted to be sure. looks painfully fun.

For anyone doing towel pullups, remember this involves hanging a towel over the bar with both hands on the towel and one side lower than the other. Pulling down on the higher hand so it alternates positions with the lower hand is one towel pullup.

There's a video somewhere (no doubt in the ex and demo section) of rob miller demoing this, but many people seem to think it involves doing regular deadhang pullups with a towel over the bar.

I saw a guy on the rugby team the other day who was just burning through a pretty tough looking workout. Made me realize that I'm not pushing hard enough.

This is a good one to push on. Can't wait.
-Natty

Excellent, handstand practice recommendations. Folks, it is a great idea to play with piroettes. Along with just working handstands you will see improvements in any weight bearing overhead. The piroette forces you to shift load and balance temporarily on one arm. The diagram shown is an excellent guide for hand placement. Be sure to push up and shift your weight. There will be a tendency to start to fall forward before initiating the turn. Resist this. Just take a step as you would on your feet. Do a two step turn on your feet paying attention to what you do as far as shifting weight and turning. Try to mimic that movement on your hands.

The training benefit is great. Handstand work, QM (quadrapedal movement), general scrambles will be greatly improved by these practices. Good stuff.

1 min 45 lbs thrusters
1 min towel pullups
400m row

thrusters 23-25-24-27-24
towel pullups (first set kipping bar pullups) 23-15-15-15-14

M29/145lb/5'6"

lots of subbing

rd 1
wall ball 27
modified towel-style pull-ups 14
row 400m

rd 2
wall ball 25
knees to elbows 15
jump rope 2min

rd 3
wall ball 24
toes to bar 14
row 400m

rd 4
wall ball 20
knees to elbows 15
jump rope 2min

rd 5
wall ball 23
toes to bar 13
row 400m

Quick comment about the picture's caption: a pirouette may initiate in the direction of the fingertips, but is actually turning the toes first that initiates the movement. If you just think about the hands, the lower body 'gets left behind' so to speak.

I was thinking of substituting the run with single- and (occasional) double-unders, since that's my weakness. Is there anyone who does this? What would maybe be the equivalent number, or range, of single-unders to 400 meter run? I would estimate that it takes 30-45 sec to do 100 single-unders, so maybe 200 su's..?

You know normally I would just smile about this but, A. I have no problem being compared to a girl, especially a CF "girl"
B. The only reason I was concerned about the temp. is as of four months ago I was still a 2 pack a day smoker and the last time I ran outside in this weather "Griff" and "Kelly" I ended up extremely sick. So in being in line with our goals here at CF ie. being more prepared at life I thought a hospital stay would leave me less prepared. Next time I will keep my questions to myself.

m/44/185

subbed 20lb db thrusters and towel pullups

40-12
40-13
40-13
40-12
40-12

5 hours sleep
deep snow runs
26 4
23 3
21 3
21 3
20 3

30/M/5'10"/146 (MTN WARRIOR)

And who says Crossfiters are not smart, someone correct me if I am wrong but the workout is going to take less than 30 minutes and basically the faster you do the run the more time to rest you have, however each round has to start 6 minutes apart, this means round one starts clock never stops, at the six minute mark round 2 start, at the 12 minute mark round 3 start, at the 18 minute mark round 4 starts, and at the 24 minute mark round 5 start. AM I wrong? you have to count the number of reps of each Wall ball and rope Climbs. this is going to be challenging.. and Intense. HAVE A NICE ONE EVERYONE.. I am hitting this one hard!

SANTI

I only had a 3.5 kg wall ball and did pullups:
Rd 1 - 26, 25, 1:28
Rd 2 - 28, 20, 1:28
Rd 3 - 28, 20, 1:33
Rd 4 - 28, 20, 1:54
Rd 5 - 23, 20, 1:39

I would say that I was at around 90% effort level throughout the workout.

30 x 45pound thrusters and 12 x towel pull-ups each round
400m ran at 19km/h on a treadm.

left me with 1-1.5 min rest each round.

good one, thanks CF

153.2/5'8"

30x Wall Balls (7kg)
30x Hanging reverse pushups
2:05 400m run

x5

32/m/190

subbed pull-ups for rope climb; 400s outside.

Ball/Pull
30/27
27/25
25/24
28/21
28/23

subbed 40# thrusters for wall ball and used a cable rope for pullups

31/22
29/23
25/18
26/16
25/19

see-saw towel pull-ups for rope climb

31/10
31/11
31/11
31/12
31/10

28/6'8"/219

30-3
20-3
20-2
18-2
20-2

Wall Ball@ 15#: 25-26-24-25-28= 128
Towel Pull ups: 15-14-12-15-16= 72

Fighting pukie on the run. 320 m runs on the track

finished 45 mins ago and still feeling shaky.

From a gymnastics perspective, the chalk diagram for the hand placement for the handstand pirouette is completely wrong. Hand placement 1 should be turning the left hand around 90 degrees and bringing it in close to the right hand then bringing the right hand to the other side of the left hand. The pirouette is completed during this stage.

Re: SacTown Throwdown Video

Thanks again to CrossFit East Sacramento for hosting a great event. Everyone from American River CrossFit had a great time. The video was awesome. Thank you so much for posting it. :)

if you compared me to Crystal McReynolds then that would be a serious upgrade....

35/F/130

10 pound wall ball: 25,25,25,20,20
15 *sub* Pull ups
400m run, 400m run, 400m row, 400m row, 400m run

ended up doing about 7 minute rounds to catch breath as heart rate monitor was at 190's...

Modified

Five rounds for reps of:
1 min Thrusters, 40 pound
1 min Kipping Pullups
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Total: 194

32/m/5'10"/210

No access to a climbing rope. Substituted close grip pulldowns for rope climbs.

pulldowns: 22, 20, 20, 20, 20
wall ball: 20, 20, 20, 20, 20

m/32/5'9"/175

didn't have a rope to climb so I did close grip pull downs at 100lbs.

W / P-Down's

20/15
20/15
20/15
20/15
20/15

Was supposed to be a rest day for me, but my wife dragged me to the globo. I decided to work on my double unders by doing Annie. I need some work on my DUs but by the end of the workout, I was pushing 10-15 pretty solid and I was pleased with that. Time was slow because of the misses: 10:00. But, I punished myself for the misses by doing 15, 10, 5 burpees, then 2 sets of 5 burpees + max vertical leap.

Also, thought some of the HQ folks might like to see the link below. I recently published a paper showing that optimal waist-to-hip ratio in females activates the same part of the brain as drugs. Could be a lead into porn addiction, etc. Also, cool because it turns out the things we do in CF train the body naturally to gain this shape. Anyhow, a reported wanted to interview me at a gym and had picked some globo gym. I was like, wait, hold up! Called Kyle down at No Excuses CrossFit and he said we could shoot there. Notice that there are 2-3 instances when CrossFit appears on the spot on folks t-shirts! Notice also that the shoot features mostly CrossFit moves: box jumps, rowing, kettlebell, etc.

http://www.cbsatlanta.com/video/22665667/index.html

Enjoy....

bw 165

3 rounds due to time constraints

5 rounds
15 (20 lb) Dumbell Thrusters
10 Dips
500 Meter Row
26:00 Good workout

Great video! The throwdown was a lot of fun! It was really neat to see so many good athletes take it out on eachother. Nice job Justin, Trav, and the rest of the crew at East Sac!

Did the same thing as #63 jeglit (40# thrusters, kipping PUs, run)

20/20/1:45
20/20/1:45
20/18/1:45
20/16/1:55
20/20/2:25

Capped each round at 20 reps and then rested, so as not to drown after passing out in a pool of my own sweat, tears, and vomit. This was at a globo gym after all.

In the end, did 194 reps... coincidentally, the exact same number of reps as jeglit. What's up jeglit! Dunno about you, I feel pretty wrecked!

26/m/5'11"/215
32-2
30-2
24-1.5
20-2
20-2

rx'd

#66 sTEVEN.

That interview was great! Way to think on your toes Steven!

2010-02-25: At work used TM. Subbed alternating towel pu's. 1st time, had to replace in rnd 3 after tore in 1/2. Had over 2 mins of rest between each round. Want a rope. Rnds@(25,30,8TM)(25,30,8TM)(25,20,8TM)(25,23,8TM)(25,23,8.5TM)

#66
Dr Platek, what is the optimum ratio?

#59 Lindsey- The diagram is correct,you can switch which hand you start with.Post a diagram that you think is correct and show us what you mean!!! Look at the diagram again!!

10lb wall ball

ring pull-ups lying flat on back w/rings 25" from ground (did not have reasonable rope to climb)

400 meter runs
-----------
33,24,400m - 7 min round (had trouble w/jacket and ear muffs ... did run outside on snow/ice in 25º and wind)
32,24,400m - 6 min round
34,26,400m - 6 min round
34,24,400m - 6 min round
33,26,400m - finished in 5:18
total time = 30:18

wall ball 5kg/ sdhp
30/32
31/35
30/31
29/27
29/28

In case anyone wants to check it out, Men's Fitness recently got Andrew Stemler of Crossfit London to take us through a muscle-up. Check it out:

http://www.mensfitness.co.uk/exercisevideos/sport_action/4159/lean_how_to_do_a_muscleup_video.html

Subbed 30 lb dumbbell thrusters for WB
Subbed pullups for rope climbs
Subbed stationary bike for run, 1:30 each time

22/25
24/20
20/16
20/16
20/17

Only did three rounds ran out of time.
Wall Ball=29,26,29=84
Rope-112,103,117=332

The rope was on a machine it counts in feet.

6'2"/25/205

Subbed one arm pu's for rope climb

140/27/avg 1:58

CFWUx3~no pull ups

20# Dynamax Ball
towel pull up sub~dead hang and kipping
runs outside in 38 degrees and rain

1. 26,11
2. 26,10
3. 27,12
4. 26,13
5. 27,12

sorry, WB total: 132 and towel PU total: 58

M 36/5'10"/170
28/2
30/2
23/2
22/2
12/1

weak

Steven #67,

Well done!

no rope so i attached those ropes that probably everyone used to use for tricep pulldowns and attached them to the pull up bar with a clip, i think it was a pretty good sub

20 lb wall ball
tricep rope pullups (reps)
400m run

28/16
25/15
21/12
23/10
23/11

had a lot of fun doing this, felt great

CFWUx3

-3 kipping, 12 jumping

-ball supermans

-chair dips

WOD

-sub 20# db thrusters

-sub jumping towel pullups

Rd 1 - 20 / 10

2 - 16/9

3 - 16/11

4 - 15/10

5 - 17/10

I had all sorts of ailments during this one. My right wrist started to hurt on the pullups, my knee got a sharp pain on the last thruster, and now my stomach feels like I pulled something. But I pushed hard and made it through!

Oh, for the towel pullups, I alternated hands and counted one on each side as a single rep.

30/M/5'10"/146 (MTN WARRIOR)

AS RX'd with a 20 pound Wall ball shots and approx 18 foot rope climb.

RD1) 25 Wall balls, 3 assents, 1:36 run
RD2) 27 Wall Ball shots, 3 assents, 1:40 run
RD3) 25 Wall Ball shots, 2 assents, 1:58 Run
RD4) 17 Wall Ball shots, 3 assents, 2:00 run
RD5) 20 Wall Ball shots, 3 assents, 2:30 run

I look like spider man climbing that rope, I am getting stronger at climbing and the wall ball shots, i hate Wall Ball shots with a passion but i guess I am really getting good at them, my numbers in the CFT went down but after a day of rest! BANG! this was a nice Workout! overall I am getting better, BRING IT COACH!

SANTI

59/M/203 - Subed; 15# WB, reg. pullups, 500m row - 125 WBs, 88 PUs

49/F/127 - Subed; 12# WB, reg. pullups, 500m row - 120 WBs, 64 PUs

Modified to Thrusters (no wall ball in gym)@ 4Kg, Lat Pulldown (no climb rope) 25Kg

Rd 1) 26 + 28 + 2.08
Rd 2) 28 + 36 + 1.56
Rd 3) 25 + 38 + 1.47
Rd 4) 27 + 33 + 1.48
Rd 5) 30 + 35 + 1.48

Went too light on weight and too slow first round. Learning!

the gym im at in my old high school is waaay down in the cellar aka basement so i did not do the running (doing intervals later today)

subbed 50 double unders for running and towel pullups for the rope climb

scored a 262 overall with pullups plus wall ball shots in 5 rounds

Subbed 25# dumbbell thrusters for wall ball.
Subbed 45# assisted Pull-ups for rope climb
Ran .25 miles on treadmill each round

1. 30-10
2. 20-10
3. 18-9
4. 10.10
5. 15-8

My gym was ill equiped for this WOD

subbed:

45# Thrusters
non-kip pullups
treadmill would only go to 10mph

30-20-1:35
30-20-1:35
28-17-1:35
26-14-1:35
24-12-1:35

@ #76 how do I post a diagram?? If you do a pirouette like the diagram, you will be out of control and you will not properly shift your weight. When you are first learning, then you would probably do it that way. So I guess it isn't wrong, it's just not efficient. Below is my attempt at a diagram!

Ok if the X's are hands then the regular handstand is:
X1 X2

The first move would be this:
X1X2 (Bringing in a hand, whichever you prefer, right next to the other while turning your hand so the palm is facing out. Now all your weight will shift to the hand that you moved.)

The second move would be to circle the hand that didn't turn to be on the other side of the turned hand. Now you are back to the original handstand but turned 90 degrees.
so now you would be:
X2 X1

52/m/6'/215

20/1
16/1
17/1
18/1
16/1

Rx'd (Can't believed I did that! Had't climbed ropes in 31 years! Still doing the Happy Dance!)

35/m/190

subbed pull-ups for rope climb; 400 on treadmill

30/15
30/12
30/12
28/10
27/10

27 - 1
20 - 1
24 - 1
22 - 1
23 - 1
First time rope climbing on a good rope, beats a towel pullup for sure.

This was a great workout!

150 total Wall Ball Shots
35 total towel pull-ups. Towel pull-ups are WAY harder than climbing a rope.

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
1. 24WB 2 rope
2. 20WB 2 rope
3. 20WB 2 rope
4. 21WB 2 rope
5. 21WB 2 rope
runs just under 2 min till last one which was 2:20ish. We didn't time runs spacific, just came bacl to just over 2 min rest.

WB was good for me. I tried to catch back up on rounds 4 and 5, but I was getting winded. Still real happy with it.

Rope climbs were tough. I would get the first pretty easy, it was all mental to go up the rope a second time, Brady would call ''Half way'' on the rope min. and I would think ''I'll just take the last 30sec as a longer break for the run.'' but I would go up again telling Monty to get lost. My hands forearms and shoulders would be screaming on the start of the runs.

Did it...felt good sub the robe climb for sit ups. F/33/5'3"/108!

hey, I don't have rope here... I'm Brazilian and my friends and I have been training since november 2009 and we haven't bought a rope yet.

So how can we replace it?

please help us.

see you

25/2
25/2
25/2
22/2
22/2

10lbs wall balls (largest med. ball in gym), 155lbs (BW) weight pull for rope climbs, & 500m row for run since my ankle still isn't healing as quick as I'd like

sandbag 1 minutes overhead hold 47.5lbs
sandbag get-ups 68lbs
sandbag carry 90.5lbs

CFWU (-)

Sub towel pull-ups x15 each ascent.

19/2
19/1
18/1
18/1
17/1

Ordering up a 22' rope this afternoon...

M/32/6'1"/175

1min 20#DB Thrusters - 28/26/24/24/22
1min Dead-Hang Pullups - 15/13/12/12/11
500m Row

Row times were 1:37-1:50, but I struggled due to the Pullups

Went out to the O-Course here by campus. Did the WOD as rx's

1) 32/3/1.30
2) 32/3/1.34
3) 32/3/1.37
4) 30/2.5/1.50
5) 31/2.5/1.51

After the third round I started getting caught half way up the rope on the run starts.

Good WOD could defiently feel the climbs in my arms, seems I need to start climbing more ropes.

Drew

first wod at cf zuerich - thanks a lot guys!

subbed towel pull ups
wall ball / towel pull ups

30 / 10
24 / 8
22 / 7
18 / 9
19 / 10

total: 113 / 44

nice work slav. i too collapsed in a puddle of my own bood sweat and tears. and then i saw that #95 jared crushed us...

Carole
Bad cold today, took the day off.

Kevin
M/50/5'11"/168

Did 15# wall ball, kipping pull-ups (no rope), and outside run.
1. 28-21
2. 25-15
3. 25-15
4. 21-15
5. 25-16

Isn't it amazing how your mind lets you do more on the last round, when you know you don't have to save anything?

Dr. Platek
Thanks for sharing the news coverage of your research. Very nice.

20# WB 10' target
4 strand weaved rope 1" diameter 11' high. Started climb from chest no jumping
400m

WB 28/24/26/26/26=130
Rope 3/2/3/3/3=14
400m 1:50/1:54/2:04/2:09/2:03

Wall ball felt much better on shoulder and neck today.

25, 4
25, 4
25, 4
25, 3
30, 5
Total = 150 rx
runs @ 2min each
"strategery" worked well

Santi, your assessment of the WOD is correct, looks like you destroyed it too. Im figuring youre in the military; if so, what branch and where are you stationed?

i have no rope nor easy access to a track and i hate treadmills, so i rowed 2k and did angie. first time ive torn a callous off, bled all over the pullup bar
2k row- 7:49
angie-16:20

M/36/175

WB: 33,31,31,33,34
Towel pull ups (alternating): 21, 18, 18, 15, 14

Bingo, Dan Lau,

Thanks. You know they interviewed me for 25 minutes to extract 5 seconds of it.
I was just glad to get CrossFit on the news!

Thanks.

Sub strict pullups for rope climbs
65lb Thruster for wall ball
180 reps

cfwu x 3

45 lb thruster / 150 lb close grip pull downs
ran .25 mile on tredmil incline 1

23 / 13
23 / 14
21 / 10
23 / 10
21 / 11
111 / 58

As Rx'ed
23/2
18/2
17/1
18/2
18/2
didn't use legs on rope climb

27/17
25/15
26/15
26/16
26/15

45lb barbell thrusters and averaged 1:50 per round for the run.

Good one

Russell Berger,

Thanks for the John Galt. It reminds of one of my favourite logical fallacies (we discussed our favourite logical fallacies on the board a few months or years ago). I call it the "Ayn Rand Fallacy", though it is more commonly known as the "False Dillema Fallacy" or the "False Dichotomy Fallacy".

Ayn had a knack for characterizing the problems of human beings as False Dillmas.

Wouldn't the problems of individuals and the society's in which they live be easy if Ayn's "False Dillemas" were not False?

Here's the quote you provided:

""Until and unless you discover that money is the root of all good, you ask for your own destruction. When money ceases to become the means by which men deal with one another, then men become the tools of other men. Blood, whips and guns--or dollars. Take your choice--there is no other."
Ayn Rand, Atlas Shrugged

Now, she starts out with class false dillema language: "until and unless", yes? yes? so far it seems like Galt's going to give us some really focussed insight here.

But quickly we get to: "When money ceases to become the means..." Oh oh, does she mean the "only means", or "a means"?

So, if we use money as a means sometimes, but use other means sometimes, like military discipline, respect, rational instrumental self-interested compassion (rich eh?) are we on the road to (...what sci-fi millinarian phrase did Ayn use?..oh yes...) "Blood, whips and guns"?

Its bull. And she would have known it if she didn't surround herself with sycophants.

A great communist fighter indeed, but as a rational analyst of the human condition in a democratic republic she leaves much to be desired.

M/45/165
subbed 13 lb ball and pullups( no rope)

50-55-53-51-53

how many double unders to equal a 400m run?

four rounds - subbed towel pullups for rope climbs - 20lb ball

26/33 1:40
26/27 1:40
25/25 1:39
22/21 1:39

torg/m/43/69/157

Fairly New CFer and I now realize that these workouts are harder than be done before. Switched pushup jump rows for wall ball and towel pullups for rope.
Timed each of the five sets as one doing 12 p.u. Jumps and 10 towel pullups then the quarter mile.
1st set: 3:18
2nd: 2:59
3rd: 3:20
4th: 3:27
5th: 3:13

m/35/154

Wod as rx 130 wallballs and 10 rope climbs runs had to be done on a treadmill@9-10mph it was 13degrees this morning, way to cold for me to run outside....

scaled due to lack of equipment:

14lb ball--> 156 wall balls in 5 rounds

towel/regular pull ups--> 45 in 5 rounds

runs on a treadmill at 1:20/400m

Sitting on the sidelines is hard, watching you guys tear up this intriguing workout. On the other hand, rest is good for these old bones, turns out I had a little head cold too so this is a good time to get healthy. Attended a yoga class today, plan a low-intensity skills and drills day for tomorrow, ski the weekend. Active rest, aaaaah. Back at it monday.

As Rx'd (with treadmill)

30/1+.5/8.5 mph
28/1/9.0
31/1/9.0
27/1/9.0
28/1/9.0

M/50/6'3"/165

Subbed pullups for rope climb.
1/4 mile runs on treadmill.

27/18/1:38
25/18/1:34
26/17/1:38
25/15/1:36
25/16/1:34
Made some weird noises at the end of the last run...
Semper Fi.

m/36/213/5'11

Subbed 20# DB thrusters and Dead Hang Pull-ups

24/12/1:48
25/11/1:43
24/12/1:56
27/12/1:53
28/12/2:01

1 min 20lb DB thrusters
1 min towel pullups
4 min 400m run + rest

Th: 27-27-26-27-26
PU: 22-21-21-20-20

All runs were about 1:15

M/44/180
Sub'd towel pull ups and 500M rows.
Wall Balls 28,28,25,23,28
Lost track of towel pull ups and stopped counting.

Wow.

Round 1) 19 WB 1 Ascent
Round 2) 20 WB 2 Ascents
Round 3) 20 WB 2 Ascents
Round 4) 20 WB 1 Ascent
Round 5) 20 WB 2 Ascents

34/165/5'9"

www.crossfitjulia.com
Louisville, Colorado

I'm just glad I finished it !!

Subbed 20+20# DB thrusters and Pull-ups .

31/15/1:46
27/11/1:52
23/12/2:18
21/9/2:19
18/7/2:30

For the last round I used 25+25# DB - some guy stole the 20# to do curls :).

There was some distance between the weights, pull-up bar and treadmill, so I think that I added and average of 1 min to each round.

Subbed unanchored crossover situps for wallballs, and strict ring-pullups for rope.

335, 67

Right around 2 mins. for all the 400's in my Vibram Five Fingers, (longest run yet). On the Yuma High School track, Yuma, AZ. I even hauled my wallball along on the plane, but my knee is just too fried. Man, gotta work on the strict pullups, I've been relying way too much on the butterfly kip.

Great job Dave and Belinda, so good to see you back on the boards on the day of the WOD! Impressive jpatrick, Kevin C, NikNichols and Jim D.

Pretty funny Prolix! As much as I love the ideal of objectivity, Ayn Rand seemed to twist good concepts into bad ones quite often.

CG E-City CrossFit;
Leary;
Total Wallball: 125
Total Rope ascents: 15
Avg'd 2:10 on 400

Had to do some subbing today.

Wall balls---40 lb thrusters 118 reps
Rope climbs---Close grip pullups 88 reps
Sprints I left alone, averaged 2 flat.

Then I ran 5 miles.

just start this for the first time today and i must say that it kicked my butt...im ready to see where this goes.

medicine ball #13 or 14 lbs
towel pull ups

24/19
25/21
20/16 (drank too much water, almost threw up)
23/18
26/16

total: 118/90

All done w 20lb vest

wb---RC
25---2
24---2
20---1
22---2
21---2
----------
total=121

Everything was subbed, but think got the same movements.

15lb db (each hand) thrusters
Towel pullups with 40lb assistance
200m run (getting back into running slowly to ensure not to re-injure the plantar facia)
Since I shortened the run, I shortened the time per round to 5 minutes.

Thrusters: 24,24,24,24,22=118
Pullups: 10,10,8,7,7=42

m/38/76/210

1pd KB thrusters 30-30-30-30-30=150
Towel PUs 16-16-16-16-16=80
Rows 500m, mostly ~1:55

M/41/180

M/41/180

Subbed 45lb thrusters and towel pull-ups:

25/10
25/12
25/10
25/10
26/10

More better faster

20 lb db thrusters, towel pull-ups

40/15
30/17
25/10
25/10
25/10

sub'd pullups for rope
27/20
25/20
25/20
23/14
25/15
125/89

Took a couple days off. Was feeling pretty run down.

Today, Nancy:
5 R:
400m run
90# OHS x15
= 16:25

Erin

Did towel pull-ups,I don't have a rope to climb yet. 30/15 33/10 30/15 20/15 20/5 - 60 towel pu's= 4 15ft.rope climbs. 133 wall-balls.That was a tough little wod!..but fun!! My shoulders are smoked!!!!

M/20/6'1/170
subbed 20lbs dumbell thrusters for wall ball, towel pullups for rope.

30/12
33/12
32/12
37/12
33/13
TOTAL: 225
Final run @2:05

M/37/215/5'9"

Installed mounting board and eye screws for homemade braided rope and rings today. Garage Ceiling only ~12', so my ascents were short. Unfortunately, at current climbing ability, didn't help much.

23# homemade wallball (basketball filled with sand).

WB/12'RC/Jump rope 2min. leaving 1.5-2min rest
25/3
25/2.5
22/2
22/2
20/1

#118,
I think you've missed the point of the quote, or at least the point of me posting it, through over-analysis.

It's from a work of fiction. If the context wasn't life-and-death, it wouldn't be as effective or as entertaining as a piece of literature.

I don't believe the quote alone was even intended to capture the essence of the human condition. The fact that Ayn uses the same black-and-white language that marriage counselors tell you to avoid doesn't mean it's not a fairly meaningful observation.

M/33/5'4"/142lbs
AS RX'd
Wall Ball/Rope climb
30/4
27/4
27/4
23/4
25/3

Rx'ed
30/2
25/3
27/2
27/2
25/2
134 wall balls, 11 ascents total 145

As rx'd with a treadmill:

30/1.5/8.5 mph
28/1/9.0
27/1/9.0
30/1/9.0
28/1/9.0

WB: 25,25,20,20,20
Sub PU: 15,15,15,10,10

34 yom 225 bwt

scaled wod
45 lb thruster
pull-ups
400 run (5 laps in gym)
21/18
20/15
20/13
21/14
23/14
105/74

80 wallballs
40 towel pull-ups (no rope)

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
HSPU to 1.5” stack x 1,1,1,neg
Row 500M

Wall ball: 20-20-22-20-20 = 102
Towel pull-ups: 13-14-14-14-11 = 66
Row 500M: 1-1-1-1-1

Foam roll after

#146

I think I did miss the point you were trying to make by posting that quote. Rand and I go way back and the breakup was tough - I tried to get her to see a marriage counselor, but she refused. I'm still a little sensitive, hence, the whiney tone of my post.

A lot of folks do not read Rand (espeially Atlas Shrugged, and especially especially Galt's speach) as ficton - they read it as the Cliff's Notes summation of western political, economic, moral, and historical progress; a one-stop degree in the humanities.

I think Rand could think analytically and did a lot of analytical thinking - but she handicapped herself by not doing much research, by not putting enough facts in her head to analyze. The world in her head was paper, the world around her was (and remains) much much thicker. Ask Frank O'Connor how "thick" the world around Rand was.

subbed: 2
20# DB thrusters for wall ball
towel pullups for rope ascents

20# DB Thrusters: 30/30/26/24/26 = 136
Towel Pullups: 13/12/11/12/11 = 59

Winter transition (i.e. changing shoes at the door and throwing on extra clothing) used up most of my "free" rest time. Most I had just "resting" was 21 seconds in round 4. Once again, the WOD was tougher than it looked on paper. Cheers.

I had issues with the timing on this workout. I had to take time waiting and/or setting up the towel each round at the pull-up bar. I also had issues with people stealing the medicine ball I was using. I ended up burning up most of the first four minutes or more of every round doing the minute sets and trying to get things situated. Ultimately, I think it ended up affecting my workout.
I'm sure this was a much bigger issue because I was at a university gym instead of an affiliate. Therefore, I'd love any advice on trying to speed through such transitions while navigating the masses sitting around on benches talking and looking at themselves in the mirror. Thanks for any help/ideas.

JLaw is legit.

Good quote,Russell.Thanks for posting it,it makes sense to me.Keep things sensible and simple is my motto.

M/33/142lbs/5'5"

As rx'd
Wall ball/climb
27/4
25/4
28/4
25/3
26/4

sub 45lb thrusters for wall ball & towel PUs for rope climb.
Thrusters: 26/26/26/20/16=114
TPU:16/16/12/13/13=70
ran on treadmill at 10 for every round.

I thought that was JLaw. Good ups on you girl but I want to see those 100 double unders get done!!

18/9, 16/8, 14/8, 13/6, 14/6

Sub'd towel pull-ups (up-switch-down style) for rope climbs.

Subbed
Inverted pullups

Sub 15 alternating hand rope climb, no legs.

104 WB shots.
approx. 8.5 ascents.

Aloha,

Jordan

WB - Rope climbs (13' rope)
20-2
20-2
22-2
20-2
20-3

CFWoD 22

3 rounds of
30kg barbell thrusters
Assisted pullups (little jump + resistance band)
400m run

14-10-2:50
15-8-2:40
10-7-3:20

Run on hard surface killed my legs, next time I'll do cycle sprints over a distance that takes 2-3 min.

82 w/b and 5 ropes

Just to cry, but vibrams are not good shoes for rope climbing. Any one got a shoulder for me?

Totals

thruster 44# 114

Towel pull ups 48

towel was too thick and i had difficulty gripping it but overall good workout

Wall ball, rope pull ups, 400
28/15
25/13
25/11
24/12
26/13

Did workout today with a cold... I think it may have helped my cold go away.

sub close grip pull ups for rope climb

First time doing wall balls, took some getting used to at first but I think I have the idea now.

20,10
20,15
25,11
25,11
22,9

22/m

Sub'd:
- 2 rounds 60# dumbbell thrusters
- 3 rounds 40# dumbbell thrusters
(total of 5 rounds)
- 5 rounds tricep rope pullups (alternating hands)

1: 25-40
2: 20-40
3: 20-40
4: 20-40
5: 20-40
Total: 105-200
=300 reps

Maybe didn't do rope pullups correctly...still burning & sore regardless!

1: 30
2: 27
3: 25
4: 30
5: 30

did pull ups instead of ascents. Around 10-15 for each round

22/m/196#

Sub'd:
- 2 rounds 60# dumbbell thrusters
- 3 rounds 40# dumbbell thrusters
(total of 5 rounds)
- 5 rounds tricep rope pullups (alternating hands)

1: 25-40
2: 20-40
3: 20-40
4: 20-40
5: 20-40
Total: 105-200
=305 reps

Maybe didn't do rope pullups correctly...still burning & sore regardless!

(apologies for being quick on the trigger a few minutes ago)

Modified

Five rounds for reps of:
1 min Thrusters, 30 pound
1 min Pullups (10lb assisted)
Run 400m
Rest

157

modified:

#1 12 WB/9 side-pull ups/400m run 4:42
#2 25 WB/10 sidepull/400m 4:30
#3 23 WB/8 sidepulls/400m 4:50
#4 18 WB/7 sidepulls/400m 4:38
#5 22WB/7 sidepulls/400m 4:26

10# ball

Rx'd.
132
5-5-5-5-5 PC (135-155-180-195-190)
Welcome to the Front Range.

SUB 25# th
SUB 40# oa

32,22
30,30
30,30
33,30
31,30

298 total

My legs are so pumped!
As rx'd
123/4 finished at 27:54
Mike scored a 111/7.5. what a stud!!!

20# Wall Ball, 1st time rope climbing (15 ft)

Round 1: 32-2
Round 2: 32-2
Round 3: 32-2
Round 4: 30-1
Round 5: 33-2

Also did a chipper...
500m row
25 KB Swings (2 pood)
25 Box Jumps (24")
50 Abmat Situps
25 Deadlifts (225#)
25 Pullups
50 Lateral Jumps (over 45# plate)
25 Ring Dips
25 Med Ball Burpees (20#)
50 Double Unders

16:32

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (95# OHS, GHDSU, hip ext.), 1x10.

Towel pull-ups due to lack of rope: 33/17/2:24, 33/13/2:22, 33/15/2:31, 33/14/2:30, 33/15/2:35.

Total of 165 wall-balls and 74 towel pull-ups. Squats on wall-ball shots to an 11-inch box; strict towel pull-ups; runs on outside icy road course (21F, 8F wind chill, 24 MPH wind gusts, light snow).

mod:

1 min wallball
1 min pullups backgrip
400 m run

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

"Garrett" scaled, details there. 24:00

M/34/160
subbed 20# dumbbell thrusters and pullups:
35/32
35/28
35/25
35/25
32/20

W/U: 3 X 10 REPS: PUSH UP, RING PULL UP, RING DIPS, GHD SIT UP, BACK EXT., 45LBS OHS

Subbed a modified right or left arm low pull up for rope climbs. (no rope and no gym towels believe it or not)

30/25
32/20
30/22 TOTAL= 154/107=261
32/20
30/20

Humberto

Subed towel pull ups for rope.

15/8+5+1
15/5+3+2
15/6+4
12/5+3
15/6+3+1

i have a question concerning the picture for yesterday's rest day. from the vids on ghd situp technique it seems like the angle of his legs in those tires would prevent him from being able to stress his quads hence putting too much pressure on his back. it looks like his feet are way lower than his butt. is he just able to pull it off cause he was really strong core muscles? would it be unsafe for someone not as strong to try a make shift ghd such as this?

m/37/185/72"

Subbed 20# ball thrusters and towel PUs. 3 rnds because I am running a 5k race later today.
29/12 1:41
29/14 1:41
29/10 1:41

avg 25-30 reps wall balls
avg 7-10 rope pull ups
2 mins 400m run

m/22/160#

Used 5kg wall ball... heaviest I could find :(
Subbed pushups/situps for Rope pull ups

40 WB / 30 Pushups
42/37
37/20 then 10 situps with 5kg WB
37/15 then 20 situps with 5kg WB
37/20 Situps with 5kg Ball and 10 pushups

Harder than it seems...

32m/5'11"/190#

102 Reps of Wall Balls, 10 Ascents.

17/2
27/2
17/2
21/2
20/2

Good WOD!

41 / 5'7" / 146

Subbed to death...

15 lb ball for wall balls
towel pull ups (not jumping)
1 min row max distance (wish I had seen the times on the 400 and subbed 500m of rowing, but nothing I can do now...)

wall balls - 32,31,30,31,30 = 154
pu's = 16, 13,14, 12,13 = 68
distance rowed (m) = 262,270,258,272,264

I have no idea if this is good or bad.

Rx'd 20 pound med ball :D

Wall balls: 20/20/19/20/20
Rope climb: 2/1/1.5/1.5/1

Total reps: 106

25/15
25/15
26/15
27/15
25/15
27/15 - Did a 6th round by accident....

Subbed rope climb with towle pull-ups

Did 400's by leaving the tread mill on 6min mi pace throughout duration of rounds

Air Force WOD (20 reps, 95# each of Thrusters, SDHP, Jerks, OHS, Front Squats with 4 burpees on each minute)
9:40

Jebus!!!

15# wb shot
Towel pullup, 1 hand on towel, 1 hand on bar

30/6r+6l
31/5r+4l
30/4r+4l
31/5r+4l
31/5r+4l

So close to vomiting at the end of that last run.

15# ball (heaviest could find) and towel pull ups

29/14
28/10
25/9
26/8
28/8

136/49

Rx'd.
106, 26
5-5-5-5-5 PC (135-155-180-195-190)
Welcome to the Front Range.

M/45/6'1"/185

19# basketball 15'rope
23/2
26/2
26/1+
24/1+
28/1+
127/7

20# BD Thrusters
Straight Towel Pulls

30/12/03:58
31/12/09:55
28/12/15:56
28/11/22:00
28/10/27:52

Total
146
57

as rx'd
21/10
15/6
11/10
15/7
14/10

EJ
M/36/170
8FT ASCENTS HANDS ONLY: 3,3,3,3,3
WALL BALL: 22,22,22,20,18
400S: 1:45, 1:45, 2:00, 2:00, 2:00
EJ

M/25/149#/5'7"

Took it easy today to ease back in after a rest cycle due to hip injury. Probably will do the same for the rest of the cycle.

Subbed 40# Thrusters
Subbed 15 Jumping Towel PU = 1 ascent
Subbed 400m Row

Thrusters/Ascents
1. 32/2
2. 27/2
3. 25/2
4. 23/2
5. 25/2

Thruster Total: 132
Ascent Total: 10 (150 JTPU)
Total Reps: 282

All 400m rows in about 2 min giving about 2 min rest each round.

Total Time: 28:16

>#60 your description describes a single rail pirouette or 3 step full HS pirouette.

However, the first pirouette learned is the 1/4-1/4 either on parallel bars or the balance beams (which the cartwheel entry into side handstand in the compulsory routines teaches). The 1/2-1/2 is learned later on a single rail.

m/41/6'0"/195

sub'd pull ups for rope climb; run on treadmill

1 - 30/20
2 - 30/20
3 - 30/20
4 - 30/20
5 - 30/20

max rep 45 lb thrusters
max rep pull ups
row .3 miles

didn't keep track of reps

42/m/176cm/73kg

Climbed a 15 foot pole instead of a rope
26/3
28/3
26/3
25/3
25/3

Total 130/15

Didn't expect this to be so painful (it allows some rest, how hard can that be?). Should have known better: if it looks easy on paper...
Had to stop a little early on the wallballs to catch a few gasps before starting the pole climbs in order to complete three trips in all five rounds.
400m runs were really slow on mud and ice and out of breath, between 1:50 and 2:10.

m/31/6'0"/185
amador creek rd alternate:

-1min burpees (avg 18)
-1min thrusters using 6ft 2x8 board (avg 20)
-600m run (to creek and back, approx 3min)

no rope, no medicine ball, had to run dogs.

41/M/225/6

Used graviton for pull ups vs rope climb, wanted to keep the intensity up. I tend to fade when doing normal pullups especially over minute time. First time ever doing wall balls but couldn't find a wall so just tossed into air.

20/10 normal pull ups
28/20 graviton pull ups -40
25/20 graviton pull ups -40
25/20 graviton pull ups -80
30/18 graviton pull ups -80

I have a pole near my house but no rope. Can't wait to try this out. Will need to get my son gloves because he doesn't like hurting his hands.

125 wallball shots (10 lb ball)
35 towel pullups (no rope available)
400 m run as Rx'd (5x)

WB/RC
26 / 2
27 / 2
27 / 3
27 / 3
28 / 3

* runs were a little short

scaled: 15lb wallball (~20reps), pull-ups (12-18reps, row 200M, 1 min rest btwn rounds.

Did 2 sets then ran off to work

35/15
20/5

boy, really slacked on this one. rope not hung yet. subbed reg pullups. otherwise rx'd

107 wb
97 pullups.

m/47/177
20#wb 27/24/25/25/25=126
rope pullups 10/12/13/12/10=57
Total 183

Five rounds for reps of:
1 min Wall ball shots, 20 pound (subbed 50#KB swings (knee issue): 20,20,15
1 min 15 foot rope climb (subbed pullups): 20,15,18
Run 400m (subbed 500 M row)
Rest

Only 3 rounds. Pressed for time, did this listening in on conference call!

Hey great job with the Sactown throwdown video Susannah!

did this on 02-26. Sub 26# ball and towel pull ups for rope climb. Used tiny tiptoe assist on tpu. rounds were as follows 24/20, 26/21, 24/22, 21/21, 21/24. Ran indoors @ work. 6 passes across CCFI = 400m. tpu killed my grip, towel was too thick.

20-23 squats w/55# bar
8-10 pullup
200m run

34/m/210/6'5"

subbed 5 rope pull-ups for rope climb (pull down rope hanging on pull-up bar)

31/2
30/2
30/2
30/2
30/2

#25 WB
See-saw towel pullups

33/18
35/18
34/18
34/18
34/18

sub'd
Five rounds for reps of:
1 min Wall ball shots, 15 pound
1 min Pullups
Run 400m on treadmill 9-10 mph

165 ball toss's
92 pullups

OHS-95-115-135-155-155

FS-155-185-205-225-235

BS-235-285-285-285-295

35/2, 30/1, 30/1, 30/1, 29/1

M/42/5'11"/180

Ran out of time so I only did 3 rounds

20# WB
Towel pull-ups alternating top hand

Rnd 1--21,9
Rnd 2--18,9
Rnd 3--20,10

As Rx'd:
25 wall balls/ 4 rope climbs for every round

125/20 total
Finish Time: 28:15
Did the rope climbs legless since i wasn't sure of the exact height, i simply knew it was very close if not spot on. Also i'm still unsure if you're supposed to actually ascend 15 feet, or if you can grab it from standing height and simply ascend the remaining length. All runs were about 2:00

M/25/5'9"/176

I didnt keep track of reps, just went for it, I liked it, except running on treadmills suck. Oh, used 15# med ball (thats all the gym has) and kipping pullups (no rope or towel).

DO WORK!!!

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin

The sentiment seems to fly in the face of the $50 spectator fee for the qualifiers.

subbed 45# thrusters and alternating towel pu's

20/10
20/10
18/8
14/6 damn near met pukie this rnd
16/5 towel ripped and tweaked shoulder

this hurt a hell of a lot more than i thought it would

D
@29's
SCALED AND ADJUSTED
WB = 15#
Regular pull-ups
400M row
1- 29wb, 23pu
2- 30wb, 20pu
3- 23wb, 18pu
4- 23wb, 15pu
5- 25wb, 15pu

TTL 130wb + 91 PU = 221 reps

cfwu x 3 -pullups
1 min. 20# wallball 10 ft.
1 min. pullups
400m run (treadmill)
20/17, 20/12, 15/10, 20/12, 18/11
93/62

30/5
25/4
22/4
21/4
22/5

Total: 120/22

subbed 45pound bar thrusters & towell pull ups

33 - 11 - 2:30 rest
26 - 10 - 2:10 rest
25 - 9 - 2:00 rest
22 - 8 - 1:55 rest
25 - 7 - 1:50 rest

Subbed 45lb thrusters & towel pull-ups:

20-6
18-6
18-6
19-6
16-5

First time w/the towel pull-ups, they suck, want a rope. Manned up and ran outside in the cold, good deal.

Subbed 45lb thrusters & kipping pull-ups
17-17
17-17
17-17
15-15
15-12

m/18/5'11"/165

40# db thrusters
towel pullups (left shoulder was bothering me)
400m run was 1:32 each round
25/16
25/18
25/16
25/16
25/16

total: 207

Used a 6KG ball. I subbed a rope attachment typically used for triceps push downs and draped it over the top of the gravitron.

1- 23/7/1:49
2- 22/9/1:44
3- 19/8/1:46
4- 19/8/1:45
5- 20/7/1:46

26/F/5'7"/151

12' rope, 1 min rope climb then 1 min WBS

1: 5/22 - 27
2: 5/21 - 26
3: 5/22 - 27
4: 6/22 - 28
5: 6/21 - 27
T: 27/108 - 135

5k on treadmil at 1.5 grade 25:10
rowed 4000 meters 20:00

have much more respect for rowing these days!!! thanks need to get diet under control...been indulging to much...need to be a little more strict on paleo.

angie/48yr female/ 115lbs / 5'3"

No rope to climb so i pulled a 200# sled w/ 25ft rope

wb/ ropesled / run

27 /4 /1:51
25 /3.5 /1:50
25 /2.5 /1:51
20 /3 /1:50
23 /3 /1:54

M/39/168/70"

Rope was 6 meters high (20 ft)
rest as rx' d
WB/RC
25/2
26/2
25/2
23/2
26/1,3/4

M/50/153/1-1-06

Done 2/28

WB 14#
Rope Climb -> Jumping Towel PU
Run 400M TM 2% incline

30 26
25 20
20 20
20 15
20 15

Runs just sucked the life outta me.

Loved the Throwdown and the Throwdown video -- that was great!

CFWU x 3, no pullups, did ring dips

#20 Wallball
did pullups on Gravitron with #40 assist, it's slow, no kipping, don't know if my tendonitis will ever get better

25/13
25/13
25/13
25/13 (time broke down here, didn't start at 18:00)
25/13
25/13

Happy to get 25/min throughout; run just sucked, legs dead

WOD w Hambone! Wall ball rope climb run: 109/7.25. H 70/5.5. 28 (H used 4# wb 14), climb 1.5 (1), 21 (8), 1.75(1), 20 (17), 1 (1.5), 20 (15) 2 (1), 21 (16) 1 (1)

subbed pullups for rope climb

27/20
27/23
28/23
27/22
25/22

Total: 244

used 5kg ball
45/5 hang pullups 2-5 burpees

5 rounds

1 min. barbell thrusters, 45 lb.
1 min. strict pullups
run 400m (indoor track)
rest the remainder of 6 min.

21 / 11 / 1:26
21 / 11 / 1:29
22 / 11 / 1:35
22 / 10 / 1:38
23 / 10 / 1:38

subbed

20 wall balls 20# ball
20 assisted pullups
100 jump ropes, with DUs at each 10 reps
wait till 6 minutes over.
could not run, due to babysitting responsibility.

later

sub'd based on time:
5 rounds, 1000m row (1st rd)/500m row, 15 wallball shots, 10 rope pull ups
PM, WS gym, 15:45 time

m/41/169/5'9"

Subbed Rope PU at alternating height for Rope Climb

Rich:
WB RPU
32 16
32 16
30 16
25 13
23 13
Total 142 WB + 74 RPU

Ricky:
WB RPU
20 12
20 10
20 10
16 9
16 8
Total 92 WB + 49 RPU

subbed pullups for rope climb

As Rx'd:
25-1/2
25-1
25-1
23-1
23-1

CF warm up minus the pull ups.

Subbed 25 lbs thrusters. No rope (subbed pullups).

RD-1 35 thrusters, 20 pull ups run-1:40
RD-2 35 thrusters, 20 pull ups run-1:45
RD-3 35 thrusters, 20 pull ups run-1:48
RD-4 35 thrusters, 20 pull ups run-1:50
RD-5 35 thrusters, 20 pull ups run-1:51

Totaal reps- 275 Avg run time- 1:47
(EXCELLENT WORKOUT!!)

m/19/5'11/156

scaled WBS to 15lb and rope climb was from lying on the ground to about 8-9", no use of legs.

WBS 20,25,27,25,30 =127
rope climb 5,5,6,5,6 =27
total of 154 reps

@ the sweatbox
ropeless so;
subbed ring pullups for rope climbs

wb: 25-23-23-21-25=117
rp: 22-18-15-15-16=86

49/m/190

Subbed w/o
4 rounds: 20 wall balls, 3 rope climbs and 1/4 mile run... With one call from Chief in the middle, 29:02

20# wall ball shots
Sub with ring pull-ups for rope climbs.

WB: 32-26-23-22-25 = 128
RP: 15-15-15-15-15 = 75
Total reps = 203

"Mrs. Miyagi"
10# wall ball shots
Sub with jumping pull-ups on 10.5" box for rope climbs.

WB: 32-29-28-29-28 = 146
JP: 17-25-22-19-15 = 98
Total reps = 244

21, 1 and 1/2
21, 2
22, 2
24, 2
23, 2

as Rx'd

20/m/5'11"/170

Wallball (8 ft target) / Rope climb (floor to standing)

25/6
27/6
28/7
26/7
26/7

Missed -- Sick

no rope so we subbed ring pullups instead.

wb:30-22-20-23-23 = 118
rp:20-15-15-15-15 = 80

I had (what I thought was) a pretty cool modification:

Didn't have a 20# ball, so I used a 12#. Went to the local park and bounced it off the top of the basketball court's backboard (that's not the cool mod).

Didn't have rope, so I (get ready for it) climbed and jumped over the ~12' fence at the park. Talk about practical training.

28/3
23/3
32/2
26/1
24/1

Five rounds for reps of:
1 min Wall ball shots, 20 pound (subbed 50#DB swings)
1 min 15 foot rope climb (subbed pullups)
Run 400m (subbed 500m row)
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Only time for 3 rounds something like:

20,22,20

20,12,18

2:00, 2:03, 2:03

Five rounds for reps of:
1 min thrusters with 25 lb. dumbbells
1 min towel pullups
Run 400m (treadmill)
Rest

Used the 6 min/round timing

Thrusters - 40, 40, 40, 40, 50
Towel Pull-ups - 10, 10, 10, 10, 12
400m (treadmill) - @ 9 mph, 9, 9, 9, 10

Good workout, but reps/time show that I could have pushed a little harder during the earlier rounds. Still, I was covered in sweat by the end of this one.

M/25/5'11''/200

M/54/143/5'8"

as Rxd: 101 WB's
9 Rope climb's

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb SUB Towel pull-ups
Run 400m
Rest

25/15
26/19
25/22
26/24
25/25

Totals
127/105

5 rounds, 6:00:

(25,25,25,25,25) 1:00 20lb wall ball, 10ft target
(15,14,14,15,15) 1:00 ctb pullups
400m row, rounds 1-3
.25 mile run, treadmill, rounds 4-5

198 (125,73) 03/03/2010

WU
Sub towel pull ups for rope climbs
123 Wall balls/88 Towel Pull Ups=Total 211
M/49/193#/72"

@thesweatbox

subbed ring pullups for rope climb

wb/rp

20/15
18/15
18/15
18/12
15/15

thrusters - 20# dbs - 32, 30, 23, 25, 22
deadhang pullups - 19, 16, 10, 11, 11

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

CFWU x3
Sub 15 x Towel Pullup for 1 x 15' Rope Climb
164 reps total

subbed close grip pullup for rope climbs - gym towel was tearing so couldn't do that :)

30/14 each round
Ran at 9.0, 9.0, 9.0, 9.0, 9.6 mph

m/36/5'9/181
CFWU-3. Reg. Superman. Burgner. DU.
33 16 4:00
34 16 4:06
30 14 4:06
30 12 4:06
33 12 4:12
Pleased w/consistency, esp on runs. Disapp w/last run though. Wanted to push harder & wound up regressing.
WBs easier w/lumbar curve, hip extension. Hands back a little to flip ball.

WallBall Shots / Pull-Ups / EFX (speed 60-70)

28/20
28/16
27/14
26/16
26/14

23.m.140.65"

as rx'd
Wall Ball: 108(PR)
Climbs(~7' legless): 14/3=~4(15'?)(PR)*missed one rd cause the area i had set up was occupied

As rx'd

24/3
21/2
22/2
20/2
21/3

Hard workout. Good though.

“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”- Psalm 139:23-24

subb'd rope climbing machine (very easy)
30/6
29/6
28/6
28/6
25/6

CFWU then WOD:
26/2/1:30
27/3/1:55
25/3/1:55
25/2/2:00
27/3/2:20

(sick)

later,
b
m/33/5'8-1/2"/164

Subbed 8kg/17.6lb (each hand) dumbbell thrusters for wall ball, fingertip pullups for rope ascent.
Much harder than anticipated.

28-11
25-10
23-9
20-8
21-9

Skipped

M/34/172

Five rounds for reps of:
1 min Wall ball shots, 18 pound
1 min 15 foot rope climb--subbed 15xjumping towel pull-ups=1 ascent
Run 400m--treadmill
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

25/26/27/27/28
1/2/2/2/2

4 rounds
18 21 15 17 towel pull ups
29 27 20 23 wall ball
1:35 1:39 1:47 1:47