that mikko video was crazy. every round after 11, i was expecting him to be done and he just kept going. what an animal. i cant wait to see him and all the other top competitors go after the title at the games. it would be interesting to see someone like khalipa do death by burpee as well. these games are gonna be awesome

obviously i meant death by clean and jerk

YESSSS! Love this wod lets go

I have a kettle bell question. I have been doing crossfit for a little over a year and what I saw today supprised me. There were a group of suposed avid crossfiters that were doing kettle bell swings in the gym today. But, they were only going about half the way up. Is there a reason for this or was the weight too heavy?

30/M/5'10/ 138

This will constitute one set.

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

this means you have to do all 15 pull ups without letting the bar go, do 3 weightted pull ups, drop the DB, stay up there, do 5 strick pull ups, do 7 Kipping pull-ups now you can come off the bar, that will be one complete round. this is going to be fun, I am doing this one prior to taking a flight. YAY! Bring it coach.. anyone aiming for a time?

Sweet WOD.

SANTI

Mikko's video:

Grace #1: about 6:00 (this is my Grace time)
Grace #2: about 3:20
Grace #3: about 2:30
Grace #3.5: 2:08 pace

It was stated that Mikki can do grace in about 70-72 seconds.... That is pretty beast, the fastest time I had seen before that was 89 seconds on YouTube.

Is the set over if we get half way and lose our grip? Then we rest a bit and do the next set? Because it says for a time of makes me think not, but the way it's worded makes me a bit confused.
Thanks for any help.

#4, I once took a kettlebell course before doing crossfit (he introduced me to it) but we had many different types of swings. All the videos I have seen of crossfitters they just use the American swing (swing to the top of your head). But in the class we started with the Russian swing where you only swing the bell up til it is parallel to the ground (chest level). It was basically a progression type of thing. When you could do an American that means you should move up to the next weight, and start with the Russian. Since the weights went up by 10 kilos, it was a bigger jump than DB's. That's how my instructor used it at least. But he also made us do Russian swings integrated into our workout as well to mix it up. So it could be either of the two in my non-expert opinion. I hope that helps some.

#8

If I let the bar go while in the set of the 15 pull ups, I would probbably start the set all over, that's how I am doing this WOD. although I am not letting the bar go in the set of 15 pull ups, a good Advice for everyone outthere will be to use chalk, it helps, and also after the weighted pull ups, the dead hands and the kipping are easy.

SANTI

I believe what they are looking for is 10 sets (one per round) ideally...for me at least there will be many sets marked by each time I leave the bar.

Ex: 3 wt. PU, 5 strict, 3 kipping then fall off would be set one. Set 2 would be the remaining kipping PU to finish round 1. If Someone is there to replace my dumbbell, I could continue. More than likely, I would break at each round for an additional set.

So, if I lose my grip or break only once in each round, that would be a minimum of 20 sets.

At least that's how I'll tackle this WOD.

I believe this workout is done so that if it takes you more than one set to complete a round of 15 pullups, you count the total number of sets.
For example, if I do the first 8 pullups, then drop, I would go up and finish the remaining 7, saying I completed that round in 2 sets. Most people would probably complete this workout in more than 10 sets as pulling power and grip fatigue.
Starting the set all over again sounds brutal Santi, although kudos to you if you can pull it off!

ok, my pull ups are no where near that level yet, the strict pull-ups maybe. the weighted... not happening. any good suggestions on how i should hit this work out.

Joey, It says it right there. Coming off the bar or going to ground constitutes termination of a set. I don't see the point of keep going on that set if the set is terminated. I don't think Coach will make this an Easy work out.

If i wouldn't be able to do Weighted pull ups or deadhangs, I would scale it to just sets of 15 Kipping pull ups. If I am a nubbie and I can only do a couple of pull ups, I would do all the pull ups with Bands, I love how crossfit can be scaled to all levels.

Joey Although, you might be right, it also says Post time and number of sets to completion.

Love the fact that a random OPT hoody makes it into the Morrison video. Funny.

thank santi, some strict pull ups and kipping it is. i will give the weighted a shot but just incase now i have the back up plan.

Howdy. I'm afraid that Joey is more correct than Santi. Here's how it goes:

One ROUND is 3 weighted PU/5 strict PU/7 Kipping PU.

A set starts when you get on the bar and stops when you let go. It is theoretically possible to do all 10 ROUNDS in a single SET if you never drop off the bar (you would need to find way to get "loaded" with the 45# weight).

More than likely, for we mortals at least, the number of SETS required to complete 10 ROUNDS will be >10, although I predict at least one result under 10.

We are also asked to record the TIME it takes us to complete the WOD. Each 15 SET result will not be equal, eh? If you took 19:00 to complete your 15 SETS that would be more impressive than if you did 10 ROUNDS utilizing 15 SETS of PU but took 39:00.

So, post the time it took you from your first PU until your last. Post the number of times you let go of the bar and returned to terra firma, for this will equal the number of SETS you needed to complete 10 ROUNDS.

Newcomers should scale reps down; NO JUMPING PU if you are new, and definitely NO JUMPING PU WITH NEGATIVES.

We now return you...

Bingo thanks for correcting. you are the man.

The only way i see people under 10 sets if is they do the pull ups in pull up bar low enough to actually grap the DB with their feet while hanging in the bar.

SANTI

Dude. Mikko looks WAY stronger than he did at last years Games. If the pressure of being the man to beat (hello Khalipa!) doesn't get to him, he's got a good chance of winning two in a row.

For the record, I am pulling for my Assyrian cousin Jason Khalipa, even though I won't be there in person to scream at him.

Bingo: Nice job on the WOD explanation.

~Never Quit!

That Mikko Salo is just a monster. Really impressive. He (among many other CF athletes) gives me someone to look towards for an example and keeps me pushing hard. Great stuff.

well this looks painful...

For all you guys trying to figure how this WOD SHOULD go or what sets/rounds you should or shouldn't count; stop worrying about it. The work still gets done. The stimulus is there, the reaction happens. Your body isn't going to nullify and void any gains just because you don't do the workout like whoever came up with it meant for you to. Do it the way you want to do it and do the best you can. If you feel it necessary, explain your way in your comments. You shouldn't be so worried about your time as you are about getting work done and getting it done fast. If you scale it down too much, then now you know. Hell, go again. If you don't scale it enough and the intensity is too low in your opinion, chalk it up to more of a strength workout and a lesson learned.

Mikko = UN-BEATABLE.

Huge inspiration

30/M/5'10/ 138

AS RX'D

11:53 just did it in my garage tonight. 18 sets

NICE WOD,

most of the rounds did it in 3 sets drop the DB while in the bar, jet up, do the 5 Dead hangs drop from the bar, breath then do the last set of 7 drop from the bar and mark the round, at around round 5 I start putting a little kip into the deadhangs. did the first 5 rounds in 5:05, nice WOD, Rest week for me this week, woo hoo! have a nice one everybody. PR for 1 x weighted pull up is 115.

SANTI

GREAT Europe Regional video. I could watch the workout without a mind-numbing barrage of half-second clips and "I Hate You" music.

The way I read it is this:

You do a SET fully: 3/5/7 That one counts.

You do a SET: 3/5/5(fail) This set doesn't count.

The workout is 10 SETS total. The time it takes to get through 10 attempts. If you don't complete the set, you don't count it. Your score is how many to COMPLETION of the 10 set attempts, and the time it took.

Perfect is 10 sets, and the time it took you to finish. So 2 things to push here. Finishing each set for a perfect score, AND a fast time.

many of you seem to be lacking creativity. i think if they had a specific way to do this they would say so. instead it is left up to your own interpretation.

my "pullup bar" (not actually a pullup bar but a strange apparatus designed for stretching) is too low for kipping so ill be doing

10 rounds
3 weighted chinups
3 weighted pullups
5 strict pullups

dont hesitate to be creative and do it your own way. i am limited with equipment (also money to buy equip/cf gym membership) so i have to bastardize many of these wods. the bottom line for me to to work hard and have fun with it. i would love to see posts from others who are scaling wods to what they are capable of in creative ways.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

7 sets unbroken 19:37

Did the last 3 broken; total time 27:53

forearms, bi's, and back will be sore for sure

Work for today

4 Rounds:

250 meter row
10 GHD Sit Ups
10 Pull Ups
400 Meter Run
10 Burpees

24:06

Experimenting adding strength to workouts at the expense of METCON for the next month:
Strength: DL 135 WU/225 WU (5x5) then 5-5-5-5-5 at 275/275/275/281/300

Effectively ended my grip strength for the WOD: so scaled to 3 rounds in 10 sets in 8:15... I felt horrible and could tell I had a cheat night last night. However, like pgrew so appropriately put it, "the work got done." This also highlighted the necessity for me to add weight to my pull ups on more occasions.

Shara- sick, sleeping the day away.

Great day in BKK!

bingo is spot on. If you did single reps for the entire wod it would equal 150 sets plus whatever time it took you. 1 set would mean you never came off the bar. the goal should be a combination of low sets with a low time to completion.

42/m/176cm/73kg

As rx'd

19:00 and 36 sets (last time 16:41 and 32 sets)

Not happy with my performance today. The weighted pull-ups slowed me down, strict and kipping pull-ups were ok. Not many pull-ups lately in the main site WODs. I need to do more pull-ups in my warmup.

I took 32:00 minutes to complete the wod and it took alot of sets. I have done workouts from this site here and there, but am just now taking it seriously, so hopefully I will do much better as time goes on.

The savage man's body being the only implement he knows, he employs it for various uses of which, through lack of training, our bodies are incapable; our industry deprives us of the strength and agility that necessity obliges him to acquire. If he had an axe, would his wrist break such strong branches? If he had a sling, would he throw a stone so hard? If he had a ladder, would he climb a tree so nimbly? If he had a horse, would he run so fast? Give Civilized man time to assemble all his machines around him and there can be no doubt that he will easily overcome Savage man. But if you want to see an even more unequal fight, put them, naked and disarmed, face to face, and you will soon recognize the advantage of constantly having all of one's strength at one's disposal, of always being ready for any event, and of always carrying oneself, so to speak, entirely with one.

- Discourse on the Origins of Inequality by Jean-Jacques Rousseau (1754)

#33 stopohno:

Nice. Thanks for posting. So true.

M 36/5'10"/170

Can't do w/o coming off bar. Only have a weght vest.

23:52

Hands are still pretty torn up...stupid callouses ripped off the other day, so I'll be waiting till they heal to do this one. Looks great, though!

13:23 (PR)

#33 stopohno,

Thank you for that. The goal of the Crossfitter would be to win BOTH battles, eh?

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time and sets are
time 17:25
sets 30

last time 16:21
sets 41

last time
time was 15:03
sets 52

sorry, I meant did the 3 weighted pull ups unbroken, stay up, did the 5 deadhangs unbroken, drop from the bar, go back in the bar and knock out the last 7 unbroken.

SANTI

m/44/185

30 sets

34:44

M/30/5'9"/195

45lbs in a backpack strapped anteriorly over shoulders...otherwise as rx'd.

14:50 - 28 sets

Totally cant do pullups. I mean i can do a chinup but not a pullup. Its driving me crazy. i try an assit-a-band, and that helps but i dont seem to be getting there. PLEASE SOMEONE TELL ME SOMETHING THAT WILL HELP ME. i can do 25 strict chest to floor pushups and i can lift pretty heavy. but pullups have always been my week spot. thank you all!
f/48/115 5'3"

Angie #43,

Head over to the Message Board and do a search on increasing PU. There must be 200 threads on that topic. FWIW in CF we make no distinction between a pull-up and a chin-up; how you hold your hands is irrelevant. Chin over bar (or chest to bar) any way you can. Work done.

PS...love the fact that a 48 yo woman cares about this!

m/165

*weighted pullups with a 45# vest

14:47 PR (-5:22)

M/35/72"/235

Not able to do this full WOD, so I stepped things down significantly, keeping the focus on pull-ups.

17:00 for 5x5 pull-ups, not kipping

Shoulder girdle is the weakest area of my body, so I've also started adding in the Armstrong Pull-up Program to work on shoulder strength.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

m/41/5'7"/150

as Rx'd

24:10

20 sets

Did the first unbroken, next 8 took 2 sets, last one took 3.

Forearms, dead.

M/27/6'1/213

10 full rounds all unbroken with 35lb dumbbell, i.e. never came off the bar during a round.

I read the WOD as follows: if you come off during a round you fail and the WOD is over. The number of unbroken rounds you completed is your score.

time 15:40

24/m/180
COP Bandini
Bruski/Reilly squats: 5 - 5(w sandbag) - 4 (w sandbag)

After watching the last two Mikko videos.....

"We're gonna need a bigger boat!"

Made up yesterday's WOD @ 7am. 29:59...15 min improvement from March.

Today's WOD @ 9:30am: 22 sets 22:06 45# for rounds 1-4. 35# for remaining rounds.

Rx'd, but accidentally used a 50lb. dumbell (added weight to a small bar and forgot to add the bar weight and clips on the ends).

27:12 (27 sets)

The pull up bar at the globo gym must have been used to make breakfast this morning; i.e., it was extra greasy. I attempted today's WOD but couldn't even do the first round unbroken due to constantly losing my grip (No chalk allowed at the globo either). I decided to forgo the frustration of having 50+ sets for this WOD and did one from the local affiliate instead.

M/6'/180

3 RFT of:
155 lb front squat, 10 reps
25 pull ups (I had to break these up too. 20/5 the first round 15/10 the remaining rounds)

6:58

Any feedback on this time would be appreciated. I don't really have a way to compare since I did a different WoD than the main site and nobody posts on the local affiliate's website.

Thanks in advance!

As Rx'd
53:51 in 55 sets

Used 35# weight vest

25 breaks including coming off the bar after kipping pull ups to put the weight vest back on.

TIME: 15:25

This was a hard one.

2 of us taking turns done the whole lot in around 30 mins, we were doing around 3 sets for the first 4 rounds, then towards round 5-10 were varying between 5 & 10 sets... No skin left on the hands,haha...

Went to Kilmarnock today to see the British Senior Weightifting Championships, the girls were so impressive, think my husband would have swapped me for this very fit 22 year old who Snatched 75kg and Cleaned and Jerked 95kg and she only weighted 58kg.

18:30 @ 30lbs
Weighted: completed 1-10
Weighted to Strict: completed 1-6, 8-9
Weighted through Kipping: completed 1-2

35:15. 29 sets. With 45 weight vest.

Kevin
M/51/5'11"/169

One day behind. Did yesterday's. Results posted there.

19:53

22 sets
First 5 sets 47.5#

Rd1 3/5/7 1 set
rd2 3/5/2, 5 2 sets
rd3 3/3, 2/7 2 sets
rd4 3/5, 7 2 sets
rd5 3/3, 2/7 2 sets
rd6 3/3, 2/7 2 sets
rd7 3, 5, 7 3 sets rd8 3/3, 2/7 2 sets
rd9 3/1, 4/7 2 sets
rd10 1, 2/3, 2/3, 4 4 sets

First callous went out on 7th rd had to tape my hands.

Tape ripped callous off on 10th rd switched to gloves after first weighted pullup.

Best previous time 17:11 and 23 sets
Best sets 21 sets 17:44

15:47
52

34 yom 215 bwt

change up
200m run
30 walking lunges
20 burpees
200m run
10 20lb wall ball
10 pullups
20 sdhp 45lbs
30 unanchored situps
200m run
30 bleacher jumps
20 burpees
10 forward rolls
200 m sprint
time: 10:15

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Weighted pull ups 20lbs x 3-3 30lbs x 2-2

As rx’d: 25:55 with 32 sets
Used 45lb bumper with dip belt
Foam roll after
Compared to 090711: 18:58 with 30lb weighted pull ups

Male/28yrs/6'0"/170lbs

13:43 Rx'd
10 Sets

With Video...

DU/Box Jump/KB Swing WOD, details there.

Weight scaled to 20# DB.

29:53

Hands/grip are always limiting factor on this one...

Used 45# KB WOD as r'xd

Time 43:49 used 32 sets

Great fun at FunctFit keeping score on the sets.
Thanks especially to Claire & Clive -
YOU DROPPED OFF!
YOU DROPPED OFF!

M/28/165#/5'9"
5 rounds completed in 28 minutes
(In 19 sets)
I stopped because I had to leave for work
But I think I only had one or two rounds left in me

18:45
27 sets

45 lb DB between legs is awkward...and heavy

Marry Me Mikko.
You are amazing to watch!

21:08, (15 lbs)

only got the first round unbroken but finished all rounds. this was my first wod ever almost a year ago and i had to do assisted pull-ups and no kipping at all. now i can finish it with no assisted at all used the weight the whole time. thanks coach, next time i'll get 3 full rounds at least with more weight.

With a 35 lb. DB, 7 completed rounds, 1 round with 3 wt. Pu plus 3 strict, 1 round with 3 wt. And 1 strict, and 1 round with 3 wt. Only. 19:39

M/44/180

As Rx'd - 28:29
1,2,2,3,3,2,2,3,3,3 - 24 Sets

Band assisted with 15 lb DB. 5 weighted each round and 10 kipping. All rounds completed in 18:54. 5 unassisted kipping pullups in warmup.

as rx'd, 45lb dbbell in the feet

12 sets, 29:35
first 9 sets unbroken, last set dbbell slipped out of my feet.

23:43

28 sets

scaled last 4 rounds to 25 lb

24.5 min 35 pounds

As rxd
26.29
34 rounds

Last time
29:20
38 rounds

7 rounds for time using the following weight
45lbs, 45lbs, 25lbs, 10lbs, 1lbs, 0lbs, 0lbs
13:44
14 sets

20# DB

29:16
34 sets

PR on time by several minutes - but kipped the weighted PU's for rds 4-10 - never did that before on this one

M/32/6'3"/200

Broke my 45# on the first set. Subbed L Pull ups for last nine rounds.

16 Rounds
21 minutes

Prev:
Scaled: First five rounds with 45lb DB, last five with 35lb DB, 27:50 - won't even count the rounds.

Prev:
DNF, 20 minutes AMRAP - 6 rounds.

35/M/6'00/194

28:41
39 Sets

(PR is 21:06 [40 sets] with a 53lb Kettlebell)

Today I taped a 5lb DB to my 40lb DB. The 5 pounder broken in half on rep 3 of round 9. So, last 4 weighted pull-ups were with 42.5lbs.

Coming off the dead hang in round 10, I landed on the dumbbell and rolled my ankle, hearing a loud pop. Very painful right now...

have a quick question...i had to put on a weight belt for the weighted pullups which slowed me down alot...is there a video that shows u how to do weighted pullups without the belt??

2 rounds of 3 strict & 12 kipping, last 8 rounds 15 kipping.

32:06

round 1 as rx'd
round 2 3 weighted, 5 strict, 6 kip
round 3 3 weighted, 5 strict, 1 kip
round 4 as rx'd
round 5 3 weighted, 5 strict, 3 kip
round 6 3 weighted, 4 strict
round 7 2 weighted, 5 strict, 7 kip
round 8 as rx'd
round 9 3 weighted, 5 strict, 2 kip
round 10 3 weighted, 5 strict

some very heavy pull ups.

ran 3.1
CFWU 2x15 (home)

7 then 3x15 awful

I have been doing well lately. I struggled through yesterdays workout and then my body completely rejected this wod. I had trouble doing the first set. I subbed 50 kipping pull-ups for the rope climbs the other day. Wondering if I am still recovering..... I have been going awhile without rest. I had no problem leaving the gym and doubling up tomorrow.

This is a difficult one.

7 rounds as rx'd, then dropped to 25# for last 3 rounds.

59:30, too many sets to count.

Better than last time though, which was more scaled. This time I did 50% more pullups and pulled more than twice as much external weight. Took twice as long to do though.

Also deadlift 5RM 330#, just a bit less than PR.

M/33/164/507
21:10 as RX

all sets were broken and it took me 4:ever!!! good WOD. gonna do it at least twice a month from here on out. 6/225/37

As Rx'd - 51:00 and 10 Rounds

Not sure I did it correctly, when I read it I thought I your entire round did not count (and you had to start it over) if you came off of the bar. It took me forever, but I somehow timed my rests just about perfect, I have no idea how my forearms held on for the last 2 sets. All I knew was that I was not gonna do 13 of the 15 pull ups in a round and not have the round count. Great WOD....however you interpreted it haha

M/28/70/165

As rx'd

10 rounds/time
3 PU 45#
5 strict PU
7 Kipping

25 rounds
21:33
nice big blood blister on my right hand, didnt' break yet but probably will tomorrow.

I understood the WOD as 3 weighted, remain hanging, 5 strict, remain hanging, 7 kip, 1 set done. If you were to come off before completion of the kips that round doesn't count start round 1 (or whatever legit completed round your on) again. keep a log of failed rounds and add those to the 10 completed rounds and you have your total rounds until completion. IE, 15 failed rounds + 10 good completed rounds = 25 rounds total.

In my explanation i of course mean to lose the weight after the first 3 and continue on. After completion of a round reload the weight for 3 and so on.

Out of town

Travel wod

Murph

Subbed ab mats for pull ups

28:23

SUB 130# pd
SUB 110# pd
SUB 90# pd

14:35

Didn't have access to pull up bar:

4 rounds of:
500m row
20/15/10/5 TRX Rows (shoulders 10 inches off ground, feet under fulcrum)
20/15/10/5 Push Ups

13:42

Then did:

500 m row
30 push ups
1000 m row
20 push ups
2000 m row
30 push ups

15:46

m/51/162
6 rounds
6 sets
24 min
felt 51 today Irish bday celebration last night. Damn Dave and Paul Halpin.

"Double Deck of Death" v. 2
Spades = Pull-ups
Hearts = Feet elevated Push-ups
Diamonds = 2x Sit-ups
Clubs = 95# Back Squats (65# for Chuck and Ryan)
Joker = 20 Burpees
# on card is number of reps (except sit-ups are 2x)
J = 11, Q = 12, K = 13, A = 14

Mel took one deck, and Chuck and Ryan split the other. I finished in 31:05. Chuck and Ryan were around 22 and 21, respectively. Total reps for me were 560, including the burpees. Chuck and Ryan had around the same number of total reps; Chuck's 40+ more squats were balanced by Ryan drawing both jokers in their deck.

Tough WOD - burpees jacked me today. I felt like I was moving very quickly through this until drawing the first joker. After that, it was a struggle to keep pushing through...pukie kept knocking on the door. Most reps unbroken - a few mini-breaks on sit-ups, push-ups, and pull-ups in later rounds. Joker #2 came with only a handful of cards left - good thing, I didn't have much left after that last set of 20 burpees.

Even though I knew what my total reps would be, this WOD is still a mind-bender; I had done well over 100 sit-ups in the first 8 minutes due to multiple diamond draws. And as I neared the end, I had no idea what was left in my deck - though I was pretty sure face cards were involved.

ran 11.25 miles- 1h 38min
6 rounds of:
3 weighted pu's with 45# db
5 strict pu's
ran 2.1 miles- 18:24

50% day, just 5 rds

4:51, 11 sets

Because of my shoulder injuries and vacation, I've hardly done any pullups in the last couple months, so I decided to be prudent, and "take it easy" on my arms. 45lb plate in a pack instead of the db.

Great job NikNichols and Jim D.

M/23/6'1"/165

Used 26# KB for weighted pull-ups

18:53
23 sets
Hands torn up pretty bad too. Hadn't had that in a while.

rx'd for first time...just practicing the kip

22.38

Fit Mom, Nice work sister! I trust you're all healed up by now...

Jim D, solid effort as usual brother, keep it up!

D & W @ home

D as rx'd
26:54 / 28 rnds
1+4+4+4+3+2+3+2+2+3

W @ @ 15#
33:27 / 32
3+3+3+3+3+3+3+3+4+4

As Rx'd

41:36
21 sets

5 R:
9 HS Clean, 105#
15 pull ups, toes asst
= 20:15

Then worked on BP for a bit, and then was off to yoga.
Erin

5x3 PC @ 77% (170)
Scaled to 5 rds,
7 sets, 9:05

24/m/165lbs/70"

as Rxd

20:14 and 20sets
new pr by 12sec but increased sets by 4

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 22:33 in 30 sets.

Off PR by 3:22, but new PR by 8 sets.

With sore abs and shldrs, I decided to take it easy on the time and purposely drop off the bar after completing each type of pull-up. I probably should have just dropped off the bar after the weighted pull-ups. But I'm good with how this went today.

24/m/165lbs/70"

as RXd

20:14 with 20 sets
new pr by 12 seconds but sets increased by 4

Lots of subbing and adjusting. 25:10
Only used 8# DB and only for the first 4 rounds. Even then, the sets were broken. From the 5th set on just did straight kipping PU's but even those were broken sets (5/5/5).

Right shoulder has a Torn rotator cuff; Surgery in 34 days
50% cycle
100 pull ups
less than 15:00
m/52/215

As RXD

25:30 28 sets

stupid weight kept falling off and adding unnecessary sets

Had to go away overnite so didn't get to read the WOD and just went for max 1 X front squat 115kg and 1 x back squat 135kg (pb) then did 50 thrusters at 42kg, just because I need the practice....

M/39/183

27:11

Last time 30 mins with 20lbs all reps done. Time before that, dropped the weighted reps after round 2.

This time, scaled the weight to 20lbs and abandoned the weighted reps after the second set anyways. After that just did 5/7 strict/kipping.

This was head-scratching hard compared to the last time I did it, and then I realized I'm lugging around 10 more pounds than I was then. Not the good kind, either, sadly.

In case anyone is "unsure" how to do this WOD still, check out the "Three Types Pullups WOD" in the video section. Seems to be a whole lot of mixed up interpretations of how this is done.

23:23
11 sets
as rx'd

Last time:
23:08
15 sets

23:43
17 sets

26 min. 1 million sets.

1 set as rx'd

then

9 rounds of 15 kips, alternating 15 pull / chin

Too many sets to count

29:16

I did 9 rounds, only coming off the bar after each round was complete. Huge blister openned up around 7. 8 and 9 were done utilizing a combination of a false grip like bar hold and a finger grip. Round 10 hit failure at 4 kipping pullups. ROund 10 part deux hit utter and complete failure at 4 kipping pullups. I'll call it done, although I didn't do the 10th round completely. I feel this workout was written to NOT come off the bar. It seems pretty straight forward. The fact that it is incredibly difficult to complete doesn't mean we're reading it wrong, it just means it's a Crossfit workout. I loved this one, it killed me. That being said, it took my 35:50 to complete what I did. I think the premise of "sets" in this is how many times did you have to ATTEMPT the 10 rounds. Mine would 11 sets to complete 10 rounds-ish.

Used 35 lb dumbbell.

27 sets ... 23:15.

didn't figure out sets.

19:20 as rx'ed
m/35/165/68"

50 min run followed by:

Ten rounds:
3 Weighted Ring Pull-ups, 10 pounds
5 Strict Ring Pull-ups
16:20

26+ Minutes...it's been a minute.

m/41/6'0"/192

45# first 5 rounds, 25# second 5

16:24 (PR by two minutes & up'd weight on first 5 rounds - all 25's last time)

Kevin
M/51/5'11"/169

21:23, with 25#.

Lost track of sets. Let's just say "lots".

This was a PR for 25#. Have done 35# in 22:53 before, but just felt like going lighter today.

Carole taking an off day, back on tomorrow.

41 sets in 28:43. Scaled to 25#, 3 strict pull-ups. Ouch!

10 rounds of 5 pullups

Rnd 1-2 with 30lb, 3-5 with 24lb & 6-10 with 20lb.
32:27 with 23 sets.

Post #65 JacobSZ says he has a video. Maybe he'll get it posted.

wt room closed, so i did the pull-ups at the army pull-up bars, without weights. did 10 sets of strict pull-ups with 1 min rest intervals. averaged about 5-7 reps a round.

wt room closed, so i did the pull-ups at the army pull-up bars, without weights. did 10 sets of strict pull-ups with 1 min rest intervals. averaged about 5-7 reps a round.

@superfitness

24:17
10 total sets

as rx'd:

# sets = 24
Time = 19:44

M/50/153/1-1-06

PU minute repeater instead.

14:00

Stuck here.

age 20 bw 170

see brian t's post
9:37

3 rnds as Rxd
4th: 3x45lbs + 2 strict, 3 strict + 7 kipping
5th: 1x35lbs, 2x25lbs + 2 strict, 3 strict + 7 kipping
6th: 3x25lbs + 4 strict, 1 strict + 7 kipping
7th: 3x20lbs + 1 strict, 4 strict + 7 kipping
8th: 3x20lbs + 2 strict, 3 strict + 7 kipping
9th: 3x20lbs + 2 strict, got bored

don't remember the time. wish i did - i wanted to run the math and see what my power output was compared to a fellow box member since he stayed at 45lbs but did less weighted reps

23 / M / 5'9" / 135lbs

This one came up pretty often around this time last year, and I had to bail halfway through each time, even scaled down, because it made my elbow hurt pretty badly. My goal today, then, was just to pick a reasonable weight and finish with my elbow intact.

12.5lbs

30:19, 48 sets

My elbow is okay, but one of my fingers started "sweating" blood at one point. That should make the upcoming deadlifts fun.

at globo: 1/2mi on treadmill, short WU

WOD with a 45# plate on a belt

14:43 (PR by one sec) in 18 sets (17 last time)

(1,1,1,1,2,2,2,2,3,3)

so I managed to squeak out one second but I dropped off the bar an extra time.

followed with
curls 60x10,x10, 90x8
K2E'sx10,x10
farmer walk w/ 45## plates, 50 sec

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

WOD

29.22

10 Sets.

rnd 1; 20kg,1 set,
rnd 2; 20kg,1 set,
rnd 3; 20kg,1 set,
rnd 4; 20kg,1 set,
rnd 5; 20kg,1 set,
rnd 6; 18kg,1 set,
rnd 7; 18kg,1 set,
rnd 8; 18kg,1 set,
rnd 9; 24kg kb,1 set,
rnd10; 24kg kb,1 set

Finally got this done in the 10 sets,more important to me, than trying to go fast and keep losing grip,managed to keep moving my hands and avoided ripping them for a change !forearms totally wiped out,the 2 rounds wi the 24kg kb seemed easier than wi the 20 and 18kg d/b's,just got this finished after coming back from British Weightlifting Championships,technique from the lifters was amazing ! a lot of catching up to do,prefer to be lifting,get too jumpy stuck in the middle of a hall when i should be training.
after B/S 5-5-5-5-5,B/P 5-3-1,S/P 5-3-1.

M/25/5'9"/178/Moody AFB

Time 26:08 sets = ? wt. 25#s (1st rnd 35#)

My goal today was to do all 10 rounds with wt. I didnt keep track of sets just time. Man this is one hard WOD, big ups to everyone who completed it as rx'd, and if you did it in 15 or less sets then you are a beast. I will get there one day, the 1st two times I did this WOD I did weighted pullups for like two rounds, now Im doing all 10 rnds weighted.

DONT STOP, GO!!!

Oh my dear hands!

Daniel - 30.59 (used 35# kb for the first 7 rounds, then stopped doing weighted just did 8 strict instead of 5)

Andrea - 17.16
10# plate held between legs with band assist x3
band assist x5
jumping pullups x7 (except first 2 rounds did 'kipping practice' aka. thrashing around under the bar)

M/43/70KG
RXD
27.15
13 SETS

24.m.140.65"

as rx'd
39:42

Last Time/PR:
27:08(PR)

18:56 With 25lbs in 29 Sets(PR)Better force and endurance than before!

5 rounds @ 25#

13:55

subbed / scaled to 100 pullups for time:
9:45

Gunnar: 23:28 (16 sets)
Paul: 27:39 (16 sets)
Jen: 48:40 (25#) (63 sets)
Harold: 49:30 (40lbs) (41 sets)
Chris: 52:52 (stricts modified, not sure on weight?)
Eric: 46:23 (20lbs) (30 sets~ with assisted resistance band)

Rx'ed (that really surprised me).
24:44 (44 sets).
First round in one set, second in 3, and 3-10 did weighted pull-ups by 1, then 5 strict in one set, 7 kips in one set.

Can't hold a db between my ankles...and if I could the pull up bar set up is too high to just drop it...did some subbing on this one...used the belt and a 45 pound plate...did three of those one at a time then did 5 strict PUs followed by 7 jumping

Still a good workout

Ugh. Time=28:25
Sets 1-1-1-2-2-3-3-3-3-3
Round 7 was unweighted, 8-10 @ 35#. I was spent.

As RX'd 13'13"

Question: is the clock running the whole time? Like are we supposed to finish a round, wait a minute, then do the next round or finish a round, drop off, and then jump right back on? Just wanting to make sure I do this right.

M/33/155/5:9

Ooo ! That was fun

Time: 27:30
First 5 rds as rxd, rds 6+7 35lb and rds 8-10 25lbs
Took 35 sets
Humbling but worthwhile. Thanks Coach
Tyson

Scaled > 25#
31:35
33 sets

weight = 45lb

3W, 5S, 7K
3W, 5S, 7K
2W, 5S, 3K (weight slipped)
3W, 5K
3W, 5K
3W, 5K
3W, 5K
3W, 5K
3W, 5K
3W, 5K

Total time = 24:01

M/20/6'1"/165

27:45
17rds

1, 6, and 8 unbroken.

Didn't have time to hit the WODs SAT or SUN...so made them up today:

10 RFT of (3) 45# PUs; (5) strict PUs; (7) kipping PUs
1-45# - :37 - 1 set
2-45# - 2:13 - 1 set
3-45# - 4:11 - 1 set
4-45# - 6:52 - 2 sets
5-45# - 9:30 - 2 sets
6-45# - 12:42 - 3 sets
7-no weight (8) strict, (7) kipping - 14:48 - 2 sets
8-no weight (8) strict, (7) kipping - 16:42 - 2 sets
9-no weight (8) strict, (7) kipping - 19:01 - 2 sets
10-no weight (8) strict, (7) kipping - 20:23 - 2 sets

Stopped w/ the weight after 6th set b/c every time I have done this WOD in the past I tore calluses on my hand and I was getting close to ripping. So continued on w/ only strict/kipping.

Rested 10 minutes then did SUN WOD - details there.

Missed the whole "sets" bit of it (that's what I get for waking up Saturday all geeked up for PUs in the park and running out the door), but 22:07 for completion (again no idea how many "sets" that was).

M/35/168

Work to do here.

Sub 25lb db.
2 sets unbroken
3 sets broken
5 sets dropping weighted pullup

Time = awhile.

TEN ROUNDS FOR TIME OF:
3 WEIGHTED PULL-UPS, 35 POUNDS
(BROKEN:HARD)
5 STRICT PULL-UPS
(BROKEN:HARD)
7 KIPPING PULL-UP
(UNBROKEN:MODERATE)
18:50, 23 SETS

COMPARE TO 090711
(AS RX'D: 22.08 MINUTES, 22 SETS)

scaled to:

25# weighted pull ups 2 reps
strict pull ups 3 reps
kipping pull ups 5 reps

13 sets
34:17

Not as rxd. 8 DH Plups/7Kip times 10 sets. No time.

30lb weight, still way too heavy. came off the bar frequently, all sets after the first were broken.

TIME - 22:38

40# DB

30 Sets

33:29

subbed:

10 rounds:

3 reg pu (last 3 rounds had to do jpu)
5 strict w/ green band
7 kipping w/ green band

24:43

19 sets

10 rounds:
3 45lb weighted pullup
5 pullup
7 kipping pullup (unbroken)

19:26 06/28/2010
20:03 07/10/2009 - 40lbs
23:46 06/21/2009 - 40lbs
23:31 05/05/2009 - 35lbs
27:40 03/19/2009 - 35lbs
28:12 01/08/2009 - 8 rds, 35lbs

28;53, 30 sets Beat my last time in July by ten minutes!

couldnt figure out the db between the ankles, so I used a chain and a 45lb plate and did:

30 45lb weighted pullups
50 strict
70 kipping

23:01

m/40/155
20 minutes as rx'd

36:06 / 39 sets

Scaled weighted pull ups to 16kg(35lbs) x1 round, 14kg(31lbs) x1 round, 10kg(22lbs) x8 rounds.

Still got a bit of work to do on these. Averaged about 4 sets per round, usually dropping off the bar after the weighted, the strict, and then taking two sets to complete the kipping.

36:06 / 39 sets

Scaled weighted pull ups to 16kg(35lbs) x1 round, 14kg(31lbs) x1 round, 10kg(22lbs) x8 rounds.

Still got a bit of work to do on these. Averaged about 4 sets per round, usually dropping off the bar after the weighted, the strict, and then taking two sets to complete the kipping.

Mod
(3x70ast-5x90ast-7x110ast rd1-5/then add 10#)
1:12/1:42/2:26/2:46/2:55
2:39/2:29/2:26/2:36/3:58 (nothing left on rd 10)
Total: 25:15 (44/60) PR
Did this wrong... broken sets! Ahh.

20.42 , 23 sets

12:23 RX'd

14:00 on 15SEP09
17:05 on 19JUL09

M/40/180/5'10"

23:36 31 rounds as rx'd

M/22/171/6'2"

As Rx'd:

30:47
Sets: 36

Wow. Could barely lift myself with the 45# DB on the last few. Talk about being humbled. Much harder than it looks. Definitely going to need to work weighted pullups in here an there so this doesn't come surprise me again.

1st 6 rounds with 45lbs, scaled down to 25lbs for last 4:

29 mins, 30 sets

31:28 45sets

35yom / 197lbs

Puppy/pack hybrid, six rounds for time:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up

18:33, approximately 40 sets.

Abysmal. I started on pack, then quickly realized that it was never going to happen, so I just did what I could. Didn't realize I had to track sets, so count is approximate. Hopefully better next time.

37 minutes, 26 sets
Took more time, but did it in less sets than last time (last time 29 minutes and 38 sets). First three rounds done as a single set. After that each variety of pull up was done as a single set, then the weighted's were broken. All strict pulls and kips were unbroken throughout. After round 7 I was barely getting any range of motion on the weighted's, but did them as much as possible as a single set (ie not letting go of the bar - eventhough the weight sat on the ground with my feet still attached between reps).

Did this one after today's WOD (100630) but got called out on a MVA after 5 sets in like 14 minutes or so.

as rx'd

23:39

12 sets

hands are tore up...but not as bad as chris and sam's haha!

As Rx'd.
30:08
12 sets

"Mrs. Wobbly"
Fifteen rounds for time of:
10 Kipping pull-ups
24:55
15 sets

did 5 rounds and didn't time it
3 25# weighted pullups
7 kipping pullups

M/ 36/ 132 lbs/ 5'-6"
As Rx: 26:40, 21 total sets,
On the 10th round, I only did 1 weighted rep.. I was not going to be able to go full ROM, so I finished with 5 + 2 strict pullups and then dropped and did 7 kipping.
I was taking more time to try to minimize my rounds.. I'm not sure if it's better to go faster with less sets, or what's the right balance. I ws killing it until about round 7. That's when I hit the wall so to speak. I also went on a family picnic and have to admit that my motivation and intensity was not quite where it should have been.
I was going into round 5 with 7 sets, and then round 7 had 11 sets, but after that I started getting 3 sets pretty much every round after that.. and the weighted rounds were KILLERS after round 7. I did all kipping unbroken,.. I've gotten used to the feet comming into play and it helps me get a faster rhythm as well. I kind of do a kipping butterfly thing... It's easier for me than regular kipping, unless you're dead and going for that one last rep.. then kip baby kip. My back and forearms were fried... the bar I use is smooth and the sweaty hands was not nice on the grip after round 5 or so.

did weighted pull-ups (7x3, pronated grip)

15, 20, 25, 30, 32.5, 35, 37.5

30:08

last 2 sets, used 25 lb.

31 yom, 190 lbs

17 rounds, 14:40

pr is 16 rounds in 11:50

Did all 10 rnds, however did all pullups (even if failed)

~35:00

Way sore two days later..

Also, did on a wide bar (~3x4) (forced monkey grip).. definitely had a factor in time

Jeff @ 2.0
27:00
10 rounds
Grip-Over,Under,Opposing, Oposssing

day late and a dollar short, but I've been sick and starting to catch up..

as rx'd:

17:00, 10 sets

Scaled to 33lb DB pullups, and only 5 rounds. Lost track of sets but it was more than 15.

11:05

[11:05 - 5 rounds]

21:30

Did the first round unbroken with 40 lbs.
Second set was with 40 lbs but broken, and all subsequent sets were broken into two or three parts with 20 lbs.

I didn't count sets unfortunately, but I would guess it was 25 or so. Brutal.

Subbed 25# db

21 sets
36:22

With a 20# DB, got one complete round.

After that just did nine more rounds of a mixture of weighted, strict, & kipping pull-ups. Have made a lot of progress, but pull-ups still my biggest goat.

28:07. Rx'd. 28 sets.

too tall to kip on low bar.

10 rounds:
3 weighted (45#)
10 strict

24:25. ridiculous number of sets.

35# db

19:42

m/36/5'9/175
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
20:06.
Little disapp w/ weighted PU. Don't worry about getting weight positioned perfectly. Happy w/strict PU overall. Good power on strict PU. Mainly unbr then 4+1 into kipping set.
WPU: -,2,2,2,2,2,3,2,2,2
41 rounds.
7/11/09: 20:11, 45 rounds
May 09: 23:01 60 rounds.
3/19: 23:46
1/8: 24:52

I'm not even close to doing this one yet, so I did this instead:

10 sets of strict pullups, starting at 7 reps on the first set, and finishing with various amounts not less than three reps for a total of 41. 9:56

Then did 5 sets of 10 on the gravitron at 50lbs. assistance. Exacctly 1 minute rest between each set.

Finished with 30 minutes on the eliptical.

31/m/71"/173#/Gold's Gym: Killeen, TX

27:59 as Rx'd
2 sets to completion

*Fell off bar on third round at the 6th kip due to grip failure.

...Much better than last time...

35 yom 191 lbs

Today 6 rounds doing three of each type of pullup using 20 lb dumbell at the PD. 7:25. Only a few seconds faster than the last time I did this at Pro Health.

Past:

34 yom 203 lbs

Short workout. 20 lb dumbell, 3 reps of each, 6 rounds. Today 7:33. Last time 7:56.
With a little mental focus I vpild probably get close to 7 min. Next time do 10 rounds of above

Rd1: full set w 25# db
Then fell apart. :-(
Rd2: 3 weighted pulls only
Rd3-10: 5 strict pullups only each round
11:45

28 minutes in 14 sets
1,1,1,1,1,2,2,2,2,1

As rx'd, 37:31. 32 sets.

First time as prescribed, with the 45# dumbbell for all 10 rounds. Last time (May 09), I was 36:56 with 56 sets, but only kept the dumbbell through round 4. 32 is also a record low number of sets for me. Sets were: 1 / 2 / 3 / 3 / 3 / 4 / 4 / 3 / 3 / 6. Paced this one out so as not to fatigue.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

39:32/37 sets

15:30 with 25 lbs weight.

on a really thick bar at a park. Over 100 degrees outside.
Tore my hands up before i realized it.

shane did too at 10# pullups and:
1 weighted, 3 dead hang, 5 kip.
11:00

I need to get more pull up strength. Scaled to 25#, still ugly and broken.

23:45
59 sets.

40:51
rd 1 25 lbs.
rd 2 30 lbs. 9 reps
rd 3 30 lbs.
rd 4 35 lbs.
rd 5 35 lbs.
rest of wod used 45 lbs.

090711

on Gravitron
3 reps at 18
5 reps at 19
7 reps at 20

3 rounds in about 11 minutes, multiple broken sets - ran out of time

100626

on Gravitron
3 reps at 10
5 reps at 11
7 reps at 12

3 rounds in 8:25

round 7 - Gravitron was occupied - did 8 jumping negatives and then a hang for time (not very long at all)

8 rounds in 30:47

too many sets to count

as rx'd:
28;53
30sets

Beat last time by ten minutes and did two less sets

CFWUx2
22:08 alternating with Matt
1-2x8-4

Matt used 10 lb for weighted.

49/m/190

33 sets, 20:52

Tried to do this one with painful left elbow, turned out to be a bad idea and quit after 5 rnds.
45/1,45/2,35/2,35/2,25/2 14:50

got through 4 rounds before noticing something weird in the woods

20/m/5'11"/170

With the height of the pull-up bar on my squat rack I have to bend my knees to do a pull-up.
Realized after round 2 that I would hurt my hamstring if I did the whole workout with a 45# DB.
Found an old book bag and put a 45# plate in it.
That cost me time and a few sets for experimentation.
Then after getting popped in the back by the weight plate a few times, I stuck a towel in the back of my pants to protect my tailbone.
Time: 29 minutes (includes time spent finding a book bag and trying to see if it was possible to "jettison" a book bag while on the bar- I couldn't)
Sets:15 (Plus about 5 experimentation sets and then some taking off the book bag)

Also did 5-5-5 back squat: 210, 220, 230
Then 2 X 5 one armed push-ups with each arm

45# for first 3 rnds then 35#
3 dh
3 kip

18 sets - 17:37

Used 40#, broke sets down 3-5-7 (30 total): 22.56

4 rnds in 15 min
3 35 lb weighted pullups
5 strict
7 kip

july 24 2010

Subbed a 25# weight belt because it was too difficult to get the weight between my feet on my own. Roughly 35 minutes and LOTS of sets... Oddly this one did get a little bit easier almost towards the end.

all ring PUs: 25:06

didn't bother keeping track of total sets...3 minutes faster than last time.

Time 14:31
Did first 2 sets as rx'd.
Stopped doing weighted pu at rnd 5 (35 lb kettlebell).
Rest did strict and kipping with letting go of bar.

20:30

5 rounds
25#
17 sets
10:29