August 20, 2010

Friday 100820

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.

Compare to 091220.

KeithWinshipCliffDanger_th.jpg

Enlarge image

Keith Winship, Nahanni National Park, Canada.


"Stomping on the Heel Strike" with Dr. Daniel Lieberman, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


"Spirit of the Games: Part 1" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]


CrossFit Journal Stand-Up Paddle Board Race - video [wmv] [mov]


Chris Mason interviews Chris Spealler


"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become"
- Brooke Foss Westcott

Posted by lauren at August 20, 2010 5:00 PM
Comments

Love the pic

Comment #1 - Posted by: Clint Chizinski at August 19, 2010 5:03 PM

Rope climbs.......yum

Comment #2 - Posted by: aaronl at August 19, 2010 5:03 PM

no rope so thinking I will do the following:

3 rounds for time:
21 towel pullups
21 ring dips
50 squats

thoughts

Comment #3 - Posted by: dan m at August 19, 2010 5:18 PM

Is a 15 ft rope climb 15 feet of rope measured from the floor? Shoulders? top of reach?

Thanks, from a curious guy who is still pretty new.

Comment #4 - Posted by: sixer at August 19, 2010 5:19 PM

what is a good sub for 15 ft rope climb?

Comment #5 - Posted by: Bobby at August 19, 2010 5:21 PM

Sub for ring dips? Sub for dips in case I can't find a way to do those as well?

Comment #6 - Posted by: george bieker at August 19, 2010 5:36 PM

So sub for rope climb is one towel pull up per foot of rope. So does this mean 5 ascents per round, 15 total ascents, which would be 75 towel pull ups per round or 225 total towel pull ups? I hope I am wrong...

Comment #7 - Posted by: Jay at August 19, 2010 5:42 PM

Anybody else having trouble viewing the heel striking video?

Comment #8 - Posted by: J at August 19, 2010 5:58 PM

Jimi, cool video and great idea for a series.

Comment #9 - Posted by: Pat Sherwood at August 19, 2010 6:11 PM

Any personal trainers out there that teach crossfit to their clients at globo gyms?
Just want to hear of your experiences.

Thanks

Comment #10 - Posted by: Jenn at August 19, 2010 6:11 PM

the video is kinda broken...

Comment #11 - Posted by: CBPtomUSCG at August 19, 2010 6:19 PM

What's the weight for the squats?

Comment #12 - Posted by: darla powell at August 19, 2010 6:27 PM

As I wake AND sleep, I choose strong not weak; and last some crisis shows what I've become.

Thank you Coach G and Crossfit!

Comment #13 - Posted by: steve_t_47_5'7"_138# at August 19, 2010 6:29 PM

#12

They're air squats, no weight.

Comment #14 - Posted by: Shane Jensen (M/22/5'11"/182) at August 19, 2010 6:33 PM

Question about flips and stuff for those that do them. I get really dizzy and nauseous from repetitive spinning really quick, it usually only takes two or three flips, sometimes even rolling out from a handstand can make the room spin. I do however also really enjoy doing flips and would love to learn tumbling and I find doing rolls and stuff to bo really useful with parkour. Does anyone know if you can train your equilibrium to handle that and get rid of the dizziness or is it mostly just genetics? If I knew I could train it maybe I'd suffer for a week or two being real dizzy, but I have such an aversion to it I don't even want to try if I can't improve it.

Comment #15 - Posted by: Jordan D. at August 19, 2010 6:43 PM

I think I read on the comments once that 5 towel pull-ups is a good sub for one ascent on a 15 ft rope climb. Makes sense since it takes about 5 good pulls to get to the top of a 15 ft rope?

Comment #16 - Posted by: Dan at August 19, 2010 6:46 PM

#7 - it has been discussed many times; the best reference I found is that - http://www.board.crossfit.com/showthread.php?t=35681
My belief is that 10 jumping (or 5 "real") pull-ups for 15 feet ascent is pretty close to the real deal. I tried to climb the rope at my kid's gymnastics gym; it takes 3 pulls first couple of times, later, when you get tired, it goes to 5, may be 6 (15 feet).
You can see some discussions there, as well: http://www.crossfit.com/mt-archive2/006959.html

Pull-ups are better to be "off-hand", that is you use a towel, and hold one hand high and one low, imitating the climb. I switch them after each pull-up.

Comment #17 - Posted by: ilya m/37/6'1''/169 at August 19, 2010 6:46 PM

There is, of course, a question of "punishment" - if you can't do the real exercise, you do a sub which is, generally, more taxing - like 3 pull-ups/3 dips for a muscle-up, tuck jump for double under etc. But to do 225 pull-ups is a bit too much, it seems - so 10 jumping towel pull-ups per climb it is :).

Comment #18 - Posted by: ilya m/37/6'1''/169 at August 19, 2010 6:54 PM

I deadlifted 405 lbs last night! I've been working toward it for a year. Thanks Coach.

Comment #19 - Posted by: Latham M/30/180 Camp Cropper at August 19, 2010 6:59 PM

I couldn't get the video to work past 30 sec. Tried reloading it, but then it would just play with no sound. Glad to know it's not just me. Would love to see what he has to say.

Comment #20 - Posted by: Alix at August 19, 2010 7:01 PM

Fantastic photo Keith! We saw many of those amusing warning signs up in Canada a couple years ago, and your feat portrays an amusing satire of their protective (though not unreasonable) position. Touché.

Comment #21 - Posted by: mas 53/M/155 at August 19, 2010 7:41 PM

Looking forward to this WOD, :) hopefully do this whole thing unbroken or with as little rest as nessesary.

Have a nice one everybody,

SANTI

Comment #22 - Posted by: santi at August 19, 2010 7:58 PM

The rope climb is 15' measured from the ground. So if you are 6' tall and have a vertical leap of 2', you can jump into the climb and only have 5-6' feet of rope left, depending on how long your arms are.

Comment #23 - Posted by: Latham M/30/180 Camp Cropper at August 19, 2010 8:02 PM

Congrats on your 405# pull Latham!

Comment #24 - Posted by: JohnAtl at August 19, 2010 8:27 PM

way to go reaching your goal Latham!! is 405 a double body wt?

Comment #25 - Posted by: chris at August 19, 2010 8:31 PM

Add the "compare to" link, http://www.crossfit.com/mt-archive2/005132.html

Thomas

Comment #26 - Posted by: Thomas 24/M/169lbs/5'8" at August 19, 2010 8:35 PM

I love both running with a forefoot strike and reading about Chris Spealler. Funny that in the picture in the interview done with Mr. Mason, Chris is running with an obvious heal strike. Maybe when I'm as fast as he is I will give him some pointers!

Comment #27 - Posted by: Barron Slack at August 19, 2010 8:35 PM

Homerun picture. Hilarious.

Comment #28 - Posted by: CraigH at August 19, 2010 9:55 PM

Love the pic!

Comment #29 - Posted by: Brian--CFR at August 19, 2010 11:11 PM

3 Rounds:

25 Thrusters 70lb
21 Dips
50 Squats

21:47

Comment #30 - Posted by: Irish Tom at August 20, 2010 1:17 AM

3 rounds of:
30 pull ups
21 dips
50 squats
12:14

Comment #31 - Posted by: dc3 at August 20, 2010 3:29 AM

Tabata
pushups
situps
squats
planks

Comment #32 - Posted by: KOA2 at August 20, 2010 4:02 AM

CrossFit sri ram ashram,India
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Time;
Arvind-23:45,Rx
Bachendra-21:46(30kg snatch,10kg WB)

Comment #33 - Posted by: rashmi at August 20, 2010 4:17 AM

42/m/176cm/72kg

Three rounds for time of:
15 ft Pole Climb, 5 ascents (I don't have a rope)
21 Ring dips
50 Squats

14:47

Ringdips heavily broken. Pole climbs mostly legless.

Actually climbing up and down something is so much faster and easier than the suggested substitutions.

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

23:47

Comment #34 - Posted by: Memuc at August 20, 2010 4:37 AM

As rx

15ft rope climb (arms only) x 5
21 ring dips (shoulder below rings)
50 squats

3 rounds

8 mins 43

Round 1 was 2.06

Comment #35 - Posted by: Liverpoolptdean at August 20, 2010 4:40 AM

m/45/185

3 rds
75 towel pullups
21 ring dips
50 squats

33:44

Comment #36 - Posted by: cosmo at August 20, 2010 4:53 AM

"We saw many of those amusing warning signs up in Canada a couple years ago, and your feat portrays an amusing satire of their protective (though not unreasonable) position. Touché."

Comment #21 - Posted by: mas 53/M/155 at August 19, 2010 7:41 PM

People have probably died there, show some respect.

Comment #37 - Posted by: hh at August 20, 2010 5:02 AM

Wrist issues today for two of us...changed to relay:
15 minute relay:
1 partner broad jumps continuously for 25 yards while partner does:
10x 25 lbs. backpack squats then
10x hands off the ground push ups or abmat situps
Highest total on squat/SU/PU wins
Tim/Champ(30/M/72/120): 343
Shara/30/F/68/138, Veera/16/M/68/138: 321

Cheers from Bangkok!

Comment #38 - Posted by: CFinBKK/35/M/70/173 at August 20, 2010 5:04 AM

14:49 (subbed with towel pullups, 50 per round x 3)

Comment #39 - Posted by: gb 43/m/71"/185# at August 20, 2010 5:10 AM

I can't stop laughing :)) I like the photo and love crossfit !

Comment #40 - Posted by: qwas at August 20, 2010 5:10 AM

Just hung my rope yesterday.

Done w/ a group of 3.

Time 19:36

Comment #41 - Posted by: joecam 36/M/188 at August 20, 2010 5:28 AM

As Rxd

15.48

Comment #42 - Posted by: Jonblaze at August 20, 2010 5:30 AM

14:25 (PR)
subbed 75 jumping towel pull-ups each round

Comment #43 - Posted by: Tyler Scott at August 20, 2010 5:34 AM

Great picture ... I'm not sure that's what they had in mind when they made the sign though. :)

Comment #44 - Posted by: Rick at August 20, 2010 5:37 AM

m/34/6'4"/209#

3 rounds for time
21 towel pullups
21 ring dips
50 squats

15:04

Grip is definitely the limiting factor on towel pullups for me.

Comment #45 - Posted by: dan m at August 20, 2010 5:38 AM

3 rounds for time

50 PU's
21 dips (not rings)
50 squats

18:40

Comment #46 - Posted by: texinma m/41/150#/5'7" at August 20, 2010 5:46 AM

M/36/5'11"/180

Subbed 4 towel pull ups per rope climb (20 per round) and standard dips

19:32

Comment #47 - Posted by: Sandi Trixx at August 20, 2010 5:57 AM

26/m/5'11"/175
As rx'd
18:09

Comment #48 - Posted by: justaman - liberty, sc at August 20, 2010 6:04 AM

Sub towel pullups for climbs and 30" elevated push ups for dips.
16:06

Comment #49 - Posted by: B-Mo M/6'/197/33 at August 20, 2010 6:18 AM

The Paddle Board Race video is awesome! Can't wait to see what will be the next battle

Comment #50 - Posted by: J-F/20/155/5'9 at August 20, 2010 6:38 AM

2rds:
3 rope ascents
21 ring dips (made effort to get low as possible, need to start back practicing these)
50 squats

12:10
Happy Friday! :)

Comment #51 - Posted by: brittk at August 20, 2010 7:00 AM

Don't have a 15 foot rope so I used 25 yard, 180lb sled drags as a sub. I know it is not the same but it requires good grip strength, legs, upper body and pull muscles. I find it better than towel pull ups for this type of workout.

5 x 180lb sled drag, 25 yards
21 x Ring Dips
50 x squats

14:08

NEVER QUIT!!

Comment #52 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 20, 2010 7:03 AM

GREAT ARTICLE with Spealer, love watching and reading anything from him and this one really details very well what CrossFit is all about!

Comment #53 - Posted by: BSW at August 20, 2010 7:18 AM

29/6'8"/220

14:55

Comment #54 - Posted by: Stretch at August 20, 2010 7:21 AM

3 rounds for time
25 pullups
21 bar dips
50 squats

~20 min (lost track of time)

Comment #55 - Posted by: jeglit (m/38/6'4"/220) at August 20, 2010 7:21 AM

Well.. Did it scaled (10 foot rope not using on feet) 10;03, Then I came back to the gym and there was a rope hung at 20 foot..... so.... I did it again!

and RX'd it 13:11.

Comment #56 - Posted by: Eric Sweet/M/182/69"/31 at August 20, 2010 7:35 AM

17:35

Also squat snatch 3RM, 135, 5 lb PR

Comment #57 - Posted by: Latham M/30/180 Camp Cropper at August 20, 2010 7:50 AM

I deeply appreciate the posting of the Lieberman video (those of you haveing trouble viewing can see the whole thing on the Journal). I have admired his work on Neanderthal speech and early human biomechanics for a long time. He has great skill in coming up with interesting ideas and then constructing elegant arguments to support them. As someone with a lifelong interest in human evolution, I often think about the implications of that evolution for the movements we do in CrossFit, for sports in general, and for nutrition (putting aside for the moment the epic fail on the naming of the "Paleo diet"). You couldn't have chosen a better speaker to introduce these ideas to the CF community than Daniel Lieberman. I'd love to see more of his reflections on excercise.

Comment #58 - Posted by: Steve Cole at August 20, 2010 7:50 AM

As Rx'd 15:15

Comment #59 - Posted by: thetimmy at August 20, 2010 8:01 AM

30 days untill I'm eligible for the Masters Competition.

13:21
Climbed an 11' rope ( 6 ascents). Started with hands at 5 feet and touched my head to the ceiling then climbed down the rope to a crouching position and without touching the ground climbed back to the top with head to ceiling.

rd1 1:05/1:03/1:02
rd2 2:38/1:22/1:04
rd3 2:24/1:50/:50

rope climb (4/2), (3/3), (3,2,1)

Comment #60 - Posted by: Jim D. 49/m/165/5'11" at August 20, 2010 8:41 AM

26/m/5'11"/204
24:54 rx'd....rope climbs need serious work

Comment #61 - Posted by: Nickosaurus at August 20, 2010 8:51 AM

M/28/70/162

3 RFT of:
15ft RC x5 - subbed 20 deadhang PU each round
21 dips, no rings
50 squats

15:54

Comment #62 - Posted by: WJC at August 20, 2010 9:00 AM

21:32

Comment #63 - Posted by: James Cebedo at August 20, 2010 9:05 AM

Thank you so much for the new sports series! It's brilliant. Trying new sports is indeed a weakness for many CrossFitters who have made CrossFit their sole "sport." I'm excited to see what sports are included and hope it inspires many CFers to get out and try new things. "Having fun" definitely reveals the core of what new sport participation delivers. A CFer with great GPP can focus on the pleasure of a new sport instead of bemoaning aches and pains the day after like the average human!!

Comment #64 - Posted by: Daniel Mick at August 20, 2010 9:10 AM

Does anyone know if an equation or any data on heat and humidity impact on exercise? I understand that several factors impact training and especially CrossFit wods. I just want to recognize my clients' progress as well as my own. For example can we compare a 8:00 Helen in 70 degrees vs. a 8:00 Helen in 90 degrees? How does humidity factor in? I would be greatful for any information.

Comment #65 - Posted by: Brandon Ecker at August 20, 2010 9:14 AM

comment #51 inspiring

I am not a quitter I am a Winner. Yes!!! blood snot vomit and tears I Never quit!!

Comment #66 - Posted by: Brandon at August 20, 2010 9:26 AM

age 20 bw 170

14:50 as rx'd

Comment #67 - Posted by: Chris S at August 20, 2010 9:33 AM

3 Rounds
2 15' Rope Climbs
21 Ring Dips
50 Sit Ups

17:43

Comment #68 - Posted by: Shane Jensen (M/22/5'11"/182) at August 20, 2010 9:34 AM

Used 3 rds of Nate to get warmed then did 25 jumping towel pu's and the rest rx'd: 14:04.3

Comment #69 - Posted by: Cphil24m/161#/5'9" at August 20, 2010 9:36 AM

Jen,

Not sure you are aware of this, but people are not supposed to be teaching Xfit outside of a Xfit facility, or if you are, you should not be calling it Xfit due to trade mark issues. So your question should be worded, does anyone teach high intensity constantly varied functional movements at globo gyms, and if so, what are your experiences?

I have taught some friends in my garage. Mostly focusing on the foundational movements and programming, with a workout thrown in.

Comment #70 - Posted by: DenverDanimal at August 20, 2010 9:38 AM

That pic supports the idea that "danger" is relative, especially to a CF athlete

Comment #71 - Posted by: Jared Van Anne at August 20, 2010 9:40 AM

Oh yeah offset my hands on the towel and alternated...pulled my chest up to highest hand each time

Comment #72 - Posted by: Cphil24m/161#/5'9" at August 20, 2010 9:41 AM

f/26/150/5'5"

very very scaled... barely worth posting, but for comparison benefits for myself, here goes:

3 rounds:
-10 pullups, alternating 1 negative, then 1 wgt assisted (8lb assist)
-10 wgt-assisted dips (30lb assist)
-50 squasts

i can feel myself edging closer to pullups... getting stronger everyday!

Comment #73 - Posted by: erin at August 20, 2010 9:42 AM

12' rope: 15:33

Comment #74 - Posted by: Drew m/42/5'10/156 at August 20, 2010 9:42 AM

Three rounds for time of:
40 towel jumping pullups
21 Ring dips with toes assist
50 Squats

12:25

Comment #75 - Posted by: Bells 37/6"1"/195 at August 20, 2010 9:46 AM

25- towel pullups
21- ring dips
50- squats

3rds- 11:44

Comment #76 - Posted by: BH2 m/31/5'9/178 at August 20, 2010 9:48 AM

Made up "Nate" from 2 days ago.

Nailed 2 Muscle ups in the rings again! It's been OVER a year since doing them in the rings b/c of shoulder injury/surgery.

However, did not want to push myself into putting them into a WOD.

SUB: Bar muscle ups
1.5 pood KB
HSPU~ head to floor

11 rounds+2 bar muscle ups+ 3 HSPU

Comment #77 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 20, 2010 9:50 AM

14:30

9 - 8.5' rope climbs (starting and ending seated on the floor, hands only each ascent)
21 - ring dips (no kipping, middle of rings in arm pits and full elbow extension at support)
50 - air squats (below parallel depth, full hip extension)

Comment #78 - Posted by: Kelly Moore 47/F/5'/114# at August 20, 2010 9:57 AM

45 pull-ups
21 ring dips
50 squats

3 rds for time - 24:05

Comment #79 - Posted by: marc@engine2 m/45/195/73" at August 20, 2010 10:08 AM

Measure to the top of your pull-up bar or hanging point.

Subtract this distance from the rope distance. So 8ft bar subtracted from 15ft equals 7ft.

Hold hands together overhead, and measure distance from wrist to eye level. Divide your remaining rope distance by this value, and round up.

This is how many towel pull-ups you should do per ascent, with each "ascent" beginning with a leap to touch the top of the pull-up bar or hanging point.

Comment #80 - Posted by: Crow at August 20, 2010 10:19 AM

M/33/507/157
12:38 RX
Watched a video from the ROTC on YouTube about a good foot hold for rope climbs before the WOD. I realized just how important a good foot hold is, and it helped me a lot.

Comment #81 - Posted by: William H. at August 20, 2010 10:21 AM

17:20, only did 2 rounds, done outside at home, so had to sub 25 tree climbing pullups for rope climbs. Over 100 already at 0900, just couldn't really get it going today, plus got to help a friend move later.

Comment #82 - Posted by: ScottMacArthur at August 20, 2010 10:26 AM

24:12

Sub'd 3:1 partial rope climb to each 15' ascent, else Rx.

Comment #83 - Posted by: ertai 26/5'11''/175 at August 20, 2010 10:30 AM

3 RFT
3 x 15' Rope climb
15 Ring Dip
35 Squat

12:58

Comment #84 - Posted by: dingrr 51/m/165 at August 20, 2010 10:33 AM

Nice to see paddleboarding on the main page! It's a new sport I picked up this year; it can be relaxing way to spend the afternoon or grueling workout (plus it's a great balance challenge when pushing hard, turning fast and in rough water conditions). Usual race lengths in this area are 3-7 miles, but some races are longer.

Too bad the SUP race season here in Madison WI is over. I'll just keep paddling and napping on the board (yes, you can sleep on the board!) until it's too cold then the kayak comes out of hibernation.

Comment #85 - Posted by: Kelly Moore 47/F/5'/114# at August 20, 2010 10:36 AM

24:03

subbing BW (155lbs) drags for rope climb & 63 dips for ring dips

3 rounds:
lunge position calf raises 60lbs
barbell curl drop, catch & lift 50lbs

Comment #86 - Posted by: jc at August 20, 2010 10:39 AM

23:37
15 ft rope with only 12 ft of height, so I did 6 ascents each round. All else as rx'd

Comment #87 - Posted by: SB at August 20, 2010 10:49 AM

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

time 19:18
last time 26:16

Ok I either did 1 extra rope climb or just enough. I was on the 3rd set and I wasn't 100% sure if I did 4 or 5 climbs on the second set, getting off the rope on the second set I was sure, I repeated it out loud. But I doubted it on the last round, so I climed it again at the end. Either way I did 15 or 16 assents so I didn't cheat reps. Oh and the timer was running for it too.

Ring dips were murder, I broke them from the start. I think it was breathing and fatigue from the rope. I'd go real hard at first for about 4 reps and just die, but I'd cycle through the ''rest'' quick for a couple more, I kept at them with a 2 or 3 breath and go.

Squat unbroken but slower on the first round and pretty fast on the last.

Ring finger on my left tip is numb. left shin raw. Good workout. After I was done and recoverd a few min,( I went to one knee and faught the idea to lay down, and thanked God for getting me through''thank you, thank you , thank you'') I laughed out loud. Funny I was alone and laughing and sweating.

Good day.

Comment #88 - Posted by: NikNichols42yo 5'7'' 165lbs at August 20, 2010 10:54 AM

AS RX+ (first 7 ascents were to 20 ft before someone told me how high the marker actually was).

19:05

Comment #89 - Posted by: malafronte (30/m/145#/Ft Hood TX) at August 20, 2010 11:02 AM

3 rounds for time of:
25 towel pull up
21 dips
50 air squats

17:16

Comment #90 - Posted by: The Anaconda at August 20, 2010 11:14 AM

m/165

no rope and no desire to do towel pull ups so did this instead:

3 rds of
21 ring dips
18 toes to bar
225# back squat, 15 reps
12 Pull Ups
time: 27:08, last set of back squats were a killer

Comment #91 - Posted by: jnel at August 20, 2010 11:14 AM

14:53 Rx'd.

Whoop!

PS @ Latham: Congrats on 450# DL...

Comment #92 - Posted by: james.patrick [M/47/66"/135] at August 20, 2010 11:20 AM

m/32/5'8"/170

No rope so I subbed 15 towel pullups.

The rest as rx'd

11:48

Comment #93 - Posted by: Adam at August 20, 2010 11:26 AM

49 / 179

subbed 35 towel pull-ups for each round of 5 rope ascents

22:49

Comment #94 - Posted by: tom perry at August 20, 2010 11:29 AM

m/41/6'0"/192

sub'd 20 towel pull-ups per round

18:27

Comment #95 - Posted by: Jeff H at August 20, 2010 11:29 AM

In hot Fl sun :
x3
30 towel pullups
21 chair dips
50 squats
In 12:06

Then 300 jump rope and 3 mile jog.

Make your opponent respect your will to win.
~Curtis Borchardt

Get some...

Comment #96 - Posted by: Landreville at August 20, 2010 11:37 AM

M/24/6'1"/180

Subbed 75 jumping towel pullups for each round of rope climbs. All else as Rx'd.

12:18

Comment #97 - Posted by: upstatesooner at August 20, 2010 11:48 AM

M/32/6'3"/200

8xPullups+8xKnees to Elbows = 1x15' Rope Ascent

27:33
Prev:
As Rx'd: 24:44

Comment #98 - Posted by: Ben S at August 20, 2010 12:02 PM

http://shine.yahoo.com/channel/health/baring-it-all-the-barefoot-running-trend-2337336/

Comment #99 - Posted by: ags at August 20, 2010 12:14 PM

35 yom 210 bwt

modified it to:
3 rds of:
400m run
21 pull-ups
50 squats
21 ring dips
(while wearing a 20lb weight vest)
time 23:56

Comment #100 - Posted by: brian t at August 20, 2010 12:16 PM

M, 33yrs, 225lb

I'm thinking I need to work on my body weight exercises! And lose some size too!!

Attempted my first ring dip today....failed miserably. Managed couple of reps of 1 rope climb, but didnt know you were allowed to jump up. Burst a callous on first one!Trained with a mate who is new to CF and subbed the following.

3 rds
5 ring push ups
5 vertical jumps onto stacked mats(about 47 inches off ground)
1 Rope ascent.

min rest.

10 ring rows
Max hand stand push ups and then hold position.
10 jump squats.

Min rest

3 rds

Static chin hold 30 secs
Bench Dips 30 reps
squat med ball throw 15 reps.

Was a good workout but failure at the rx'd exercises left me feeling a little low as i've been progressing in the other staple exercises, thrusters, deads, kips etc. Anyway onward and upward.

Comment #101 - Posted by: T.Young at August 20, 2010 12:20 PM

3 rnds:
30 deadhang pullups
21 ring dips
50 squats
15:24
Thought I was back in the Rx'd world, but grip still isn't strong enough for multiple rope climbs (after broken hand).
last time 18:58 as Rx'd

Comment #102 - Posted by: Jette 41/M/5'11"/175 at August 20, 2010 12:22 PM

3 rounds for time of :
25 towel pullups
21 assisted dips
50 squats

11:33

Comment #103 - Posted by: em :) at August 20, 2010 12:27 PM

A good, hard, honest 25:08, for a 45 year old 170 pounder.
This was my first rope workout ever, having just bought some inch-and-a-half manila last week.
The dips came in sets of 7, though on a high hanging set of rings, so I got in 9 muscle ups along the way.
Great workout!

Comment #104 - Posted by: TRN III at August 20, 2010 12:30 PM

Kim-Back in the rings for muscle ups. The shoulder finally almost fully recovered!

Carole
F/52/5'6"/133

Finishing up CFSB cycle.
Back squats-"deloading", 5 at 40%,50%,60%

70-80-110

press, 5,3,1(or more)

5 X 70
3 X 80
2 X 85

Then:

21,18,15,12,9,6,3 of:
power cleans, 65#
sit-ups, unanchored
back ext.

11:12

Doug and Kevin did CF football WOD, yesterday and today. College level, off season.

Comment #105 - Posted by: Kevin C. at August 20, 2010 12:34 PM

CFWU x2

15:47

3 rds
21 pullups
21 bar dips
50 squats

Comment #106 - Posted by: Matthew at August 20, 2010 12:35 PM

14:44
Sub- 25 alternating Towel PUs for rope climb.

I have not practiced the rings dips in awhile, and it showed.

Comment #107 - Posted by: magnus 24/5'8"/160 at August 20, 2010 1:06 PM

14' rope, otherwise as rx'd.

23:35

First rd in 5 mins. Avg HR 173, peak 183. Congrats Kim, and awesome job Kelly.

Comment #108 - Posted by: mas 53/M/155 at August 20, 2010 1:07 PM

@brooks
warmup
CFWU 3x10
15 pullups
21 dips
50 squats 13:30

Comment #109 - Posted by: budd 51 5'9' 170 CF 1206 at August 20, 2010 1:10 PM

26.00

Comment #110 - Posted by: RGD at August 20, 2010 1:33 PM

14;14
this one is hard because of the arms
did speed day box squats with chains before this one

Comment #111 - Posted by: charbs m/25/190 at August 20, 2010 1:37 PM

f/40/178/5'11"

The morning was spent braiding 8 ropes together to make a rope-climbing rope. (It works great... look it up in the crossfit journal)
It is only 9' long, however. Never-the-less... I now have tried rope climbing and am starting to figure out how to do it.

3 rounds for time

3 9'rope climbs
21 assisted ring dips
50 squats

time: 18:08

3 9' rope climbs per round was taxing enough for me

Comment #112 - Posted by: JuliePlatt at August 20, 2010 1:42 PM

as rx'd
23:30

Comment #113 - Posted by: Sue Ady at August 20, 2010 1:51 PM

Day 23 Post Op rotator cuff debridement
Physical Therapy and 150 Squats
Took is slow
m/52/6’/218

Comment #114 - Posted by: Pete In Sun City at August 20, 2010 1:51 PM

sub towel pullups x 21

otherwise as rx'd. added 500 meter row and cable crossover for fun.

Comment #115 - Posted by: Mike m/22/193 at August 20, 2010 2:11 PM

sub towel pullups x 21

otherwise as rx'd. added 500 meter row and cable crossover for fun.

Comment #116 - Posted by: Mike m/22/193 at August 20, 2010 2:11 PM

3 RFT scaled to

15' rope climb 4 ascents
18 ring dips
45 squats

21:55

Comment #117 - Posted by: tdhalls at August 20, 2010 2:18 PM

As Rx'd 13:29. It's all about the rope climb. If you don't have good technique, you are done for. Just look at the video from the last day of the CF games. The athletes who had poor or no technique paid a heavy price.

40 y/o 6' 178 lbs

Comment #118 - Posted by: CoreyB at August 20, 2010 2:48 PM

3 ROUNDS

15 pull ups
63 regular dips
50 squats

20:40

Comment #119 - Posted by: Steve at August 20, 2010 2:49 PM

3 rounds of

15 pullups
21 dips
50 squats

17:52

Comment #120 - Posted by: tom at August 20, 2010 2:50 PM

I think there should be a Hero workout for Pat Tillman.

Comment #121 - Posted by: tom at August 20, 2010 2:52 PM

31M, 6'2.5", 165lbs
3 rounds in 20:30

-25 towel pullups - assisted with body angled to floor and feet touching floor
-21 close grip pushups
-50 air squats

Comment #122 - Posted by: Nick Papageorge at August 20, 2010 2:57 PM

m/22/190/6'0"

3 rounds:
50 towel pull ups
21 ring dips
50 air squats

12:48

Comment #123 - Posted by: Snowman at August 20, 2010 3:00 PM

m/25/155/5'9"

as Rx'd 13:07

Comment #124 - Posted by: David at August 20, 2010 3:10 PM

did 3 rounds of

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

6:47 pr

Comment #125 - Posted by: Kevin McClellan 49/M/195 at August 20, 2010 3:11 PM

As rx'd:

11:32

Forearms smoked...

Comment #126 - Posted by: Arthur M/35/5'11"/185 at August 20, 2010 3:14 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 3” stack, 5 pull ups, 5 ring dips per round

16:55
Subbed 25 towel pull ups per round instead of rope climbs
Foam roll after

Comment #127 - Posted by: Sesoku at August 20, 2010 3:16 PM

M/20/6'1"/170

35 jumping towel pullups for five rope climbs

15:55

Comment #128 - Posted by: ericthered at August 20, 2010 3:26 PM

Loved the Paddleboard event video:
- Anyone know what the music is in the background?

Comment #129 - Posted by: Peter Bell-Irving at August 20, 2010 3:32 PM

M/33/142lbs/5'5"

As rx'd
11:09

Comment #130 - Posted by: Brandon Burritt at August 20, 2010 3:33 PM

rope climbing is hard as sh*t

Comment #131 - Posted by: mmsherburne at August 20, 2010 4:03 PM

M/50/153/1-1-06

Jumping Towel PU as before, sub 15/1, scale to 3 climbs (45 JTPU)
Dips (cool to be able to do them again)
Squats

16:44 (PR by 5:20)

Comment #132 - Posted by: bingo at August 20, 2010 4:05 PM

M/22/171/6'2"

Started the workout and got 1 round in and then some rythmic gymnastic girls came and they had rented out the gym space that had the rope and all the stuff I needed so I just packed it in.
1 round took me about 5 minutes. Maybe try again tomorrow.

Also did Press: 3x5
125(f on last), 115, 115

Comment #133 - Posted by: Jordan D. at August 20, 2010 4:09 PM

39M/5'10"/170#

W/U: skipped.

Weighted rope-pulls instead of climbs: 12:56.

C/D: skipped.

Last time I did 75 towel pull-ups per round. This time, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet, five times each round. Ring dips were strict, hands-to-armpits at bottom, lock-out at top. Squats to an 11-inch box (below parallel).

A lack of adequate sleep and a mediocre diet the past two days left me with little motivation to do today's WOD. Didn't even feel like warming-up. As always though, I feel so much better having done the workout.

Comment #134 - Posted by: rjf (Since 07-20-07. WOD no. 846) at August 20, 2010 4:14 PM

3 rounds in 22:21

-30 towel pull-ups
-21 Ring Dips
-50 air squats

Comment #135 - Posted by: John Calgary M/49/192 at August 20, 2010 4:25 PM

My 13th officially logged WOD:

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Scaled as:

Three rounds for time of:
75 Jumping Towel Pullups (alternating grip high/low)
21 Ring dips (chair assisted)
50 Squats

Finished in: 19:42

Notes:
- HR Avg: 152
- Left shoulder really feeling pinched during pullups and dips. Will prob have to lay off the shoulder movements for a bit.

Comment #136 - Posted by: hypnotodd m/36/5'8"/158 at August 20, 2010 4:34 PM

Subbed 10 jumping towel pullups for each rope ascent. PR by over 15 minutes from last time.

26:51

[26:51]

Comment #137 - Posted by: JonK at August 20, 2010 4:39 PM

10:52, w/subs:

5-pull-up-bar "ladder," 3 ascents/round
regular dips

Comment #138 - Posted by: John m/41/68"/165 at August 20, 2010 4:40 PM

15:44

subbed 5 towel pullups for 1 rope ascent = 25 towel pullups per round (75 total).

Comment #139 - Posted by: Ronnieboy at August 20, 2010 4:45 PM

3 rft:

20 jumping towel pullups
21 ring dips
50 squats

12:22

Comment #140 - Posted by: Benny M/41/74"/225 at August 20, 2010 5:02 PM

24/m/165lbs/70"

as RXd
14:17

first time doing rope climbs in a WOD, good stuff!

Comment #141 - Posted by: Eric-Clint, Texas at August 20, 2010 5:07 PM

3 rounds:

21 pull-ups(jump up--easy down)
21 dips(1st rnd true dip:nxt 2 rnds off bench)
50 squats

19:47
m/35/6'3"/245

Comment #142 - Posted by: Toby D at August 20, 2010 5:08 PM

M/23/170#/6'

3 rounds for time:
50 pull-ups
21 ring dips
50 squats

Time: 25:07

Comment #143 - Posted by: Daniel B at August 20, 2010 5:14 PM

D @ home
rope
21 dips (not ring)
50 squates
445
1040
1610

Comment #144 - Posted by: waderpro at August 20, 2010 5:18 PM

30/M/5'10/140

AS RX'D

12:28

Nice WOD. very happy about it.

SANTI

Comment #145 - Posted by: santi at August 20, 2010 5:24 PM

15 Asisted Towel Pullups (foot on chair)
21 Asisted Ring Dips (foot on chair)
50 Full Air Squats

Comment #146 - Posted by: Kevin D. Carter at August 20, 2010 5:39 PM

pat sherwood is the man!!! :D

Comment #147 - Posted by: p90x at August 20, 2010 5:41 PM

20.19. Awesome WOD!

Comment #148 - Posted by: apolloswabbie at August 20, 2010 5:50 PM

Three rounds for time of:
15 ft Rope Climb, 5 ascents(subbed 40 jumping pull-ups)
21 Ring dips
50 Squats

20:56

And I thought I would add that I don't really think that towel pull-up sub is right. Maybe thats just me.

Comment #149 - Posted by: Law at August 20, 2010 5:52 PM

50/m/145
sub 6 reg pullups per assent
11:47

Comment #150 - Posted by: E5fyrman at August 20, 2010 5:53 PM

M/44/180#

BS 3x5 (5-3-1 first week)

WOD As Rx'd with 9 11' ascents.
24:44

Comment #151 - Posted by: Alan at August 20, 2010 6:04 PM

quick one today, little warm up:

12:52 rx'd (PR)

(2:53,4:41,5:17)

Tried a different climbing technique today, now I have a burn on the front of my shin instead of the side. ha!

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

Comment #152 - Posted by: brian p at August 20, 2010 6:05 PM

As R'xd 9:27.

Comment #153 - Posted by: RossT/40/M/165lbs at August 20, 2010 6:09 PM

25 towel pull ups
21 chair dips
50 squats
10:15

Comment #154 - Posted by: afisher at August 20, 2010 6:19 PM

25 towel pullups
21 dips
50 squats
x3

Time: 10:00

Then did a baby Annie (30-20-10).

Comment #155 - Posted by: BRICEJ M/24/170/5/8" at August 20, 2010 6:56 PM

21:54

subbed 5 towel pull ups per ascent

Comment #156 - Posted by: Marky Mark at August 20, 2010 7:18 PM

M/33/5'4"/140lbs
Subbed 12 ft rope climbs 6 ascents
10:38

Comment #157 - Posted by: Matthew Burritt at August 20, 2010 7:20 PM

5-5-5+ Deadlifts
255 x 5
295 x 5
330 x 11

WOD,rx'd

14:47

Comment #158 - Posted by: jay 26/5'10"/165 at August 20, 2010 7:22 PM

27:05 w/9' rope

Comment #159 - Posted by: chavez at August 20, 2010 7:23 PM

subbed 25 PU/round for rope climbs

3:17/5:03/4:38 = 13:00

improved by 4:57 vs 12/20/2009

Comment #160 - Posted by: Pete - Decatur at August 20, 2010 7:29 PM

Took a week off after my first 4 weeks of CrossFit. Needed to heal a nagging neck injury. Felt like crap not training hard. Back at it today. Had the day off so made up 4 workouts.

Workout 1:"Annie" 12:48 as Rx'd

Workout 2: Weighted pull-ups 1-1-1-1-1-1-1 reps
Used a backpack and weight plates
1)10lbs 2)15lbs 3)20lbs 4)25lbs 5)30lbs 6)failed 35lbs, 25 lbs 7) 20lbs

Workout 3: Made up for "Coe" from 8/12
Ten rounds for time of 95lb thruster, 10 knuckle pushups with feet elevated 12" in place of ring pushups (no rings)
27:33

Workout 4: 15 rounds for distance of: Sprint 20 seconds, Rest 40 Seconds, start each round at previous rounds end point. from 8/17
Distance: 1 mile

Measured with BIM Active, a free app for blackberry. Says it's accurate within 3% so I'll say close enough.

Good to be back at it. More as RX'd this time around!

m/30/5'8/179

Comment #161 - Posted by: tkdra at August 20, 2010 7:30 PM

35/M/6'00/189

12:45

(Subbed 35 Jumping Towel Pull-ups for 5 rope climbs, per round)

Comment #162 - Posted by: Dan D. at August 20, 2010 7:31 PM

M/26/6'1"/250lbs

As Rx

31:34

Comment #163 - Posted by: VikingSavage at August 20, 2010 7:33 PM

3 rounds for time of:
25 pull-ups
21 dips
50 squats
22:00

Comment #164 - Posted by: Jason Crocker at August 20, 2010 7:41 PM

23:24
5 rounds of:
20 Pull-ups 90# assist
20 Push-ups
20 Thrusters #40 dumbbell

Comment #165 - Posted by: Linwood Wright at August 20, 2010 7:47 PM

15:33 sub'd 42 dips for ring dips and 20 pull-ups for rope

Comment #166 - Posted by: greg at August 20, 2010 7:51 PM

16:19

3 rounds of
21 Assisted pull ups neutral grip
21 bar dips
50 squats

Comment #167 - Posted by: Dexter 18/6'0"/145 at August 20, 2010 8:17 PM

23:39 - Rx'd

Next time I will wear cammies/boots...I knew I should've from the start; outside of right ankle got chewed up

Comment #168 - Posted by: ArcLite M/35/69"/163 at August 20, 2010 8:28 PM

3 rounds for time of:
5 kipping pull-ups, 5 rounds
10 regular dips
50 squats

finished 1st round 4:20
(0:40 rest)
finished 2nd round 11:19
(1:50 rest)
finished 3rd round 23:13

M/22/6'2"/155

Comment #169 - Posted by: dmc at August 20, 2010 9:46 PM

M/49/6'3"/195

ran 5k at 7 pm 21:35 (PR)

then did the wod at 9 pm as rx'd
29:28
slow time but first time ever climbing a rope, just got a rope from Rouge....awsome!

Comment #170 - Posted by: JimL at August 20, 2010 10:08 PM

23:49

Comment #171 - Posted by: B. rhaly at August 20, 2010 10:43 PM

17:19

sub 50 jumping towel pull-ups for each round, rest rx

Comment #172 - Posted by: Raph at August 20, 2010 11:05 PM

cfwu(no be, 1 set ea ring dips & pullups)

subbed 25 towel pullups for rope climbs ea round,

21'24"

Comment #173 - Posted by: Tim 33/5' 10/ 165 at August 20, 2010 11:26 PM

Three rounds for time of:
20 towel pullups
21 Dips
50 Squats

total time: 15 mins 44 secs

Splits:
R1: 3:54
R2: 5:32
R3: 6:18

Comment #174 - Posted by: Perry Cox at August 20, 2010 11:57 PM

Sub 30 pull ups for ropes
Sub 63 dips for ring dips

25:47

Comment #175 - Posted by: DajM M-32/5'7"/1530 at August 21, 2010 12:32 AM

15min. 37sec. as written, from the floor (seated). Added 5 rope ascents, 17 min. 53sec.

Comment #176 - Posted by: sean peters at August 21, 2010 4:43 AM

Subbed 25 towel pulls and 21 reg dips per rd- 11:10

Comment #177 - Posted by: Thinlizzie at August 21, 2010 6:14 AM

as rx'd 10:43 rope climbs are ruthless

Comment #178 - Posted by: Jake Neubauer at August 21, 2010 6:17 AM

Three rounds for time of:
25 Rope Pull Ups
21 Ring dips
50 Squats

Harold: 20:43
Jen: 19:09 (feet on box for dips)

Comment #179 - Posted by: jenniferg at August 21, 2010 7:25 AM

SUB 3x op
SUB 3x bd

16:35
previous 17:02

Comment #180 - Posted by: Ticotexas M/40/69/150 at August 21, 2010 7:52 AM

subbed 40 pullups and 40 knees to elbows each round for rope climbs.

subbed 63 chair dips each round for ring dips

34 minutes and change. didn't push this one.

Comment #181 - Posted by: cnc at August 21, 2010 8:36 AM

10:11
8 ascents on a 10'rope otherwise Rx

Comment #182 - Posted by: Allie 26.2 at August 21, 2010 8:46 AM

10:00 as rx'd

love rope climbs

Comment #183 - Posted by: JeffT at August 21, 2010 9:44 AM

2010-08-21: 22:39. Rnds 5:01,8:40, 8:57. Had to walk upstairs and outside for rope (13'). Don't think this made a difference, I needed the break.

Comment #184 - Posted by: gs at August 21, 2010 9:49 AM

m 175 5'10.5 30yo
as rx'ed
11:40
CrossFit New Orleans

Comment #185 - Posted by: Brandon Ecker at August 21, 2010 10:48 AM

14:54

Comment #186 - Posted by: Kyle Felmley at August 21, 2010 11:37 AM

3 Rounds
8 Pullups
21 Dips
25 squats
7:18
Then
50 weighted Sits.

Comment #187 - Posted by: dyagg at August 21, 2010 1:20 PM

11:04 as rx'd

Comment #188 - Posted by: MarcusG 5'9" 168 at August 21, 2010 1:29 PM

3 rds
25 pullup
21 ring dip (these are awesome)
50 squats
13:41

Comment #189 - Posted by: Nate m/38/6'/175 at August 21, 2010 1:56 PM

23 / M / 5'9" / 137lbs

3 rounds of
45 jumping towel pull-ups
25 bar dips
35 squats

32:49

Comment #190 - Posted by: BC at August 21, 2010 2:41 PM

22/M/70"/190#

One round scaled to my level of fitness of:
75 jumping towel pull ups
63 bar dips
50 squats

14:31

My grip is fried and my boobies are gonna hurt tomorrow lol

Comment #191 - Posted by: Bill Gibson at August 21, 2010 6:10 PM

3 rounds of:
25 alternating hang towel pull ups
21 ring dips
50 squats

17:40

Comment #192 - Posted by: BillB at August 21, 2010 6:20 PM

16:39
30 pull ups for the rope climb
70 # dumbell swing
ring dips

Comment #193 - Posted by: jef at August 21, 2010 6:53 PM

13:34

3 rounds for time
50 jumping towel pull ups
21 weighted dips (50 lbs)
50 squats

Did this one about ten minutes after completing the WOD for August 21, 2010.

Comment #194 - Posted by: Mik at August 22, 2010 4:06 AM

3 rounds for time of:
15 towel pullups
15 progressive ring dips
35 squats

tt = 9:54

Comment #195 - Posted by: fitz997 at August 22, 2010 5:09 AM

12:37

Comment #196 - Posted by: amped 36/M/195/6' at August 22, 2010 6:33 AM

31 yom, 190 lbs


15:45

subbed 75 jumping pullups for each set of rope climbs

Comment #197 - Posted by: Jeff Weltmer at August 22, 2010 9:28 AM

Modified

25 Pullups
21 Dips
50 Squats

3 Rounds for time

14:01

Comment #198 - Posted by: sb at August 22, 2010 9:32 AM

as rx'd:

20.02

Comment #199 - Posted by: Espinosa m/25/5'11"/165 at August 22, 2010 9:49 AM

m/47/178
rx'd + 20lb vest 20:38

Comment #200 - Posted by: Troy at August 22, 2010 10:55 AM

23:10
sub'd rope pull lying flat on ground to standing

Comment #201 - Posted by: cja at August 22, 2010 1:11 PM

3 RFT:
5 rope climbs 12ft
9 ring dips
30 squats

17:48, ring dips were almost all singles

Comment #202 - Posted by: sixer m/34/5'9"/160 at August 22, 2010 1:36 PM

F/40/5'6"/150

30 towel pulls on tippy toes (should've propped feet on stool)
21 band-assist ring dips
50 squats

14:52

Comment #203 - Posted by: mom to five at August 22, 2010 3:03 PM

m/39/76/210

50 jumping PUs, dips/sqs as rx'd

19:05

Comment #204 - Posted by: Chas at August 22, 2010 3:34 PM

M/26/5'9"/170

21-15-9

95# power snatch
ring dips
air squats

time 10:56

Kinda tired today, but felt better after the WOD. Glad I did something, I was thinking of just resting but thru that out and went at it, now I feel great.

DO WORK!!!

Comment #205 - Posted by: BlackCatX-Fit at August 22, 2010 4:07 PM

subbed 15 pull-ups for rope climb

17:51

Comment #206 - Posted by: Manchild at August 22, 2010 5:44 PM

Subbed towel PU's
Ring dips really slowed me down!

14:50

Comment #207 - Posted by: Tim F. at August 22, 2010 6:27 PM

x3:
(21 ring dips
+ 50 squats)

@8:16 *no rope

m/25/67kg/5'8 @ beijing

Comment #208 - Posted by: JamesH at August 23, 2010 4:29 AM

sub 25 towel pullups

21:58

Comment #209 - Posted by: schinizel/32/m/150ish/5'8 at August 23, 2010 8:18 AM

3 rounds for time:
5 blue band pullups
15 ring pushups
20 squats

Last round had to sub in 15 ring rows instead, because I couldn't reach the bar with my pullups anymore.

Time: 11:42

Comment #210 - Posted by: billie at August 23, 2010 8:52 AM

subbed 7 -12 ft. rope climbs for 5 - 15ft. climbs

11:48

m/165/36

Comment #211 - Posted by: jk at August 23, 2010 10:20 AM

30 rope pull ups
21 ring dips
50 squats
15:10

Comment #212 - Posted by: Mark & Theresa at August 23, 2010 10:50 AM

Just came back from a month of CFFB site..got a lot stronger but a little slower.

25 towel pull ups
21 ring dips
50 Squats
Time: 28:30

Comment #213 - Posted by: Fintan 18/170 at August 23, 2010 11:23 AM

m/54/155
subed: 30 rope pull ups/round, 1:1 dips for ring dips.
28.5'

Comment #214 - Posted by: Roger at August 23, 2010 11:55 AM


32/m/155/65
15:52

Comment #215 - Posted by: ac at August 23, 2010 12:06 PM

subbed 7-12ft. rope climbs

12:01

Comment #216 - Posted by: Josiah Ertz at August 23, 2010 1:50 PM

08/23

Sub'd pullups on two 9' hanging ropes @ 5 sets of 5 = 5 rope ascents:

21:40

Comment #217 - Posted by: tommykrackcorn at August 23, 2010 4:37 PM

48/M/184
Sub'd
21 Reg pullups
21 Dips
50 Squats
24:42

Comment #218 - Posted by: Zim at August 23, 2010 6:45 PM

3 rounds:
20 dead hang CTB pull ups, 20 K2E, any order
11 ring dips
25 squats

19:00

Comment #219 - Posted by: rawhide at August 23, 2010 7:38 PM

scaled 18:31

subbed staggered ht pullups 30 1st rd 20's 2 and 3
ring dips 21 (assisted)
squats 50

Comment #220 - Posted by: marty c 6'/m/240#/47 at August 23, 2010 7:40 PM

12:26

Comment #221 - Posted by: JerryM M/38/255/6'2 at August 24, 2010 3:16 AM

Rx'd 10:58

Comment #222 - Posted by: Lacee-www.hardtraining.blogol.hu at August 24, 2010 3:54 AM

Subbed 25 towel pull-ups for rope climb

19:45

Comment #223 - Posted by: tgremillion M/30/6'1/185 at August 24, 2010 3:57 AM

rx'd 10:58

Comment #224 - Posted by: Lacee-www.hardtraining.blogol.hu at August 24, 2010 3:57 AM

M/27/5'7"/76.3kg

Scaled to "Pack"

3 rounds for time of:

15 Towel Pullups (alt top hand)
15 Ring Dips
35 Squats

Time: 17:28

Comment #225 - Posted by: Olen Gifford at August 24, 2010 4:01 AM

subbed completely different - as many rounds as possible in 20mins of:
5 Pullups
10 Dips
15 Squats

Rounds: 13 + 5 Pullups

Comment #226 - Posted by: dsm19 / 31 / 6'0 / 210 at August 24, 2010 5:09 AM

17:21 subbed 21 pull ups for the rope climbs

Comment #227 - Posted by: Aaron A at August 24, 2010 8:13 AM

Subbed for:

30 Towel Pull ups (no rope)
20 One Arm push ups (alternate with a constant plank position) - no rings
50 Squats

3 rounds.

16:34.

Comment #228 - Posted by: Matt Mitchell at August 24, 2010 10:05 AM

12:55

Rx'd

Comment #229 - Posted by: Travis Reese 24/m/170 at August 24, 2010 3:02 PM

M.35.168

Sub 15 pullups

17:56

Comment #230 - Posted by: LMD_Mike at August 24, 2010 9:11 PM

sub towel pull ups X 20. Rest rx.

After night shift, no sleep. Not feeling the love. Feeling the pukey wave!

14:50

Comment #231 - Posted by: Munk at August 24, 2010 10:02 PM

sub 25 towel pu's

23:35

Comment #232 - Posted by: KB 24/5'10/190 at August 24, 2010 10:30 PM

10:20

Pack
Three rounds for time of:
15 ft Rope Climb, 3 ascents or 6 Beginner rope climbs
15 Ring dips or 25 Bar dips
35 Squat

Comment #233 - Posted by: JT at August 25, 2010 12:31 AM

Sub 15 strict pullups each rd for rope climbs 14:27

Comment #234 - Posted by: ecp2 at August 25, 2010 4:23 AM

garage ceiling is just over 8'. started rope climbs from sitting on ground and did 10 ascents each round

26:57

Comment #235 - Posted by: michael leach at August 25, 2010 4:58 AM

3 rounds:
3 ascents
15 dips
35 squats

21/m/5'11"/170

No time

Chad
1 ascent as high as you can go
25 bench dips
25 squats

Comment #236 - Posted by: Logan S at August 25, 2010 6:02 AM

M/36/6'/216#

Made up my own based off todays WOD

3 rounds of:
20 Pull ups
20 Dips
20 Push ups
40 Squats

Time: 15:10

Was shooting for under 15 min, almost made it.

Comment #237 - Posted by: EREKG at August 25, 2010 9:17 AM

Today;

Conference and travel

Rest day

Comment #238 - Posted by: Johan S at August 25, 2010 11:49 AM

Subbed rope climbs with 45 towel pull-ups per round, otherwise as rxd. Tore the towel after the first 42 towel pull-ups. Motvind to do other than to start all over.

11:34

Comment #239 - Posted by: EmilX at August 25, 2010 1:32 PM

3 rft
5 boulder problems (easy jugs, feet on jibs or one jug)
21 ring dips
50 squats

Comment #240 - Posted by: mcdontron at August 25, 2010 5:00 PM

3 rounds:

15 pullups/knees to elbows (alternating)
21 bar dips
50 squats

24:05

Comment #241 - Posted by: cbecker at August 26, 2010 6:15 AM

3 Rounds

35 Towel Pull-Ups (Subbed 7 per ascent)
21 Ring Dips
50 Squats

19:14

Comment #242 - Posted by: Edwin 27/M/68"/170 at August 26, 2010 8:37 AM

3 rounds
20 jumping towel Pull-ups
25 dips
50 squats

11:30

Comment #243 - Posted by: Brian R 48/6'2/190 at August 26, 2010 8:42 AM

14:30. Did rope climbs from laying on floor to pulling myself up to pullup bar @ 7 ft overhead. my feet remained on the ground the whole time. No place for a rope @ my globo. 21 dips on dip bars not rings and 50 squats. Left hip and right ankle are both starting to feel better today. going to try and do tomorrows wod today since family was in town yesterday and I didn't work out.

Comment #244 - Posted by: blaine vigilante at August 26, 2010 9:30 AM

M 36/5'10"/170


modified rope climb for short rope

15:20

Comment #245 - Posted by: Rholl at August 26, 2010 11:55 AM

Missed

Comment #246 - Posted by: Bphantom at August 26, 2010 2:16 PM

M/54/140/5'8"

as rxd 12:05

Comment #247 - Posted by: Ssscaler at August 26, 2010 5:57 PM

23.m.136.65"

as rx'd
*x2 unassisted 7' climbs
24:10(PR)

Comment #248 - Posted by: Francis Vu Nguyen at August 26, 2010 9:25 PM

35 yom 192 lbs.

Three rope climbs
21 ring dips
50 squats
19:02

Ring dips were a bitch! Wear long socks next time.

Last time
34 yom.

Subbed

21 regular pull ups
21 regular dips
50 squats
21:06

Comment #249 - Posted by: kgw at August 27, 2010 10:34 AM

M54 233

21 green ban pullups (still crappy with this whole pull up thing)
21 dips on bars...last two round with blue band. Help with the ROM and should be better and stronger.
50 squats
19:37

Comment #250 - Posted by: do_b330 at August 27, 2010 11:26 AM

Did everything wearing a belt w/ 10lb weight attached:

Three rds of:
15 pull-ups
21 dips
50 squats

15:30

Comment #251 - Posted by: Bergheim J m/30/5'11"/215 at August 27, 2010 4:45 PM

3 rounds of:

15 towel pull ups
21 dips
50 squats

19 min.....good times (I need to work on towel pullups)

Comment #252 - Posted by: Don A at August 27, 2010 5:06 PM

3 rounds of:

15 towel pullups
21 ring dips
50 squats

19 min....good times (I need to work on towel pullups)

Comment #253 - Posted by: Don A at August 27, 2010 5:08 PM

oops, I may be dehydrated. Damn voices in my head are repeating themeselves....whoo hoo!

Have a great weekend everyone!

Comment #254 - Posted by: Don A at August 27, 2010 5:11 PM

WU
25 towel pullups vice 5 15' rope climbs
14:20
091227 - 15:33 (same scale)
M/49/198#/72"

Comment #255 - Posted by: RB at August 27, 2010 7:51 PM

16:50 subbed ring dips for diamond push-ups

Comment #256 - Posted by: Mike at August 28, 2010 7:05 AM

m/36/5'9/177
CFWU-3. 12 pushups instead of PU 2nd. No dips 3rd. Superman. Burgener. Row 500m.
19:52
Disapp w/time. Messed around switching ring & rope on bar for towel PU. May have cost some time. Not sure if it was a minute worth though. Used wrap around rope to keep metal piece from sliding down.
12/20/09: 18:52

Comment #257 - Posted by: jrm at August 28, 2010 7:06 PM

A - 17:54

3rft
30 towel pullups (assist)
21 jumping ring dips
50 squats

Comment #258 - Posted by: hub m/29/6'/165 at August 28, 2010 8:51 PM

Sub'd 13' rope climb x 6 per round: 14.00

Comment #259 - Posted by: Mike Honcho M/31/5'10"/175 at August 29, 2010 11:22 AM

As rx'd

9:38

Good WOD. Ring dips were tough.

Comment #260 - Posted by: Jon/M/28/5'9/155 at August 29, 2010 3:45 PM

18" box, everything else rx...19:46

Comment #261 - Posted by: Kaiman at August 29, 2010 5:48 PM

Oops.. 3 ascents x 3 for 9 ascent/decent total and 35 squats x 3= 105

Comment #262 - Posted by: Kaiman at August 29, 2010 5:54 PM

Missed.

Comment #263 - Posted by: Miyagi 30/m/164.2# at August 29, 2010 6:06 PM

Sub'd 10 jumping towel pull-ups per ascent (50)
Sub'd 21 bar dips
50 Squats

26:15

Comment #264 - Posted by: Adam B | 38m | 206 lbs at August 30, 2010 10:52 AM

9:20 RX'd.

M/40/180/5'10"

Comment #265 - Posted by: jayhawkcf at August 30, 2010 12:22 PM

EJ
M/37/168
29:25 AS RXED RINGS WERE THE SLOWEST
EJ

Comment #266 - Posted by: EJ at August 30, 2010 5:55 PM

Three rounds for time of:
15 ft Rope Climb, 5 ascents SUB 45 Jumping towel pull-ups
21 Ring dips
50 Squats

15:23

Compare to 091220

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

16:57

Comment #267 - Posted by: Louis Herrera 51 70" 178 at August 30, 2010 9:13 PM

modified

30 jumping rope pull ups
10 ring dips
50 squats

3rounds 12.00

Comment #268 - Posted by: Tim Hulbert M41/6'3"/215 at September 1, 2010 10:28 AM

modified

3 rounds 12.00

30 towel pull ups jumping
10 ring dips
50 squats

thanks for the push Holly!¬!

Comment #269 - Posted by: Tim Hulbert M41/6'3"/215 at September 1, 2010 10:29 AM

modified

3 rounds 12.00

30 towel pull ups jumping
10 ring dips
50 squats

thanks for the push Holly!¬!

Comment #270 - Posted by: Tim Hulbert M41/6'3"/215 at September 1, 2010 10:30 AM

First cross fit day

3 Rounds of:

10 towel pull ups (all the way up ones, not half way up ones like Tim)
10 dips (not on my own though)
50 squats

8.37

Comment #271 - Posted by: highcycle 34F 110LB 5'6" at September 1, 2010 10:33 AM

Did it again, doing Rope Climbs for the first time ever! 20:56
A little over a minute longer than it was when I subbed 7 towell pull-ups per rope climb.

Comment #272 - Posted by: Edwin 27/M/68"/170 at September 3, 2010 8:02 AM

M/5'10"/160

as rx'd:

19:48

Comment #273 - Posted by: Mayhem at September 4, 2010 4:53 AM

8-27-10 D3
15 towel pullups
4-7 rig dips - finished w/ pvc bar dips for a total of 20
50 sqts
forgot to mark time

Comment #274 - Posted by: PB m/43/6'/155 at September 9, 2010 6:50 PM

20 towel pull ups (w tshirt)
40 dips
50 squats

2 rounds 27 min

Comment #275 - Posted by: joe138 at September 27, 2010 5:58 PM

as rx'd

16:38

For Rope climbs, I did 7 ascents of 11'0 each round. No jumping up to grab the rope. Leg-assisted on most climbs.

Round 1: 3:50
Round 2: 6:10
Round 3: 6:38

Comment #276 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 7, 2010 8:51 PM

19:00 rx.

Comment #277 - Posted by: hillmanb at November 4, 2010 12:12 PM

17:28 Rx

+3 min hard row
3 min single jump rope
2 min hard row
2 min single jump rope
1 min hard row
1 min single jump rope

Comment #278 - Posted by: MNinKC at November 9, 2010 7:31 PM

As rx'd:

10:02

Last time: 11:32

Comment #279 - Posted by: Arthur M/35/188 at December 3, 2010 4:40 PM

17 min

Comment #280 - Posted by: Silva at December 9, 2010 9:18 AM

Did 50 towel pull ups with feet touching ground after each rep.
Rest as rx'd
Time: 18:03

Comment #281 - Posted by: Chaps at December 16, 2010 7:32 AM

3 rounds:
15 pullup (10,5)(5,3,3,2,2)(6,3,3,3)
21 bar dip (11,7,3)(8,5,3,3,2)(8,3,3,3,2,2)
50 air squat (15,15,10,10)(25,15,10)(35,15)

16:37 01/10/2011

Comment #282 - Posted by: johnathon in seattle 29/5'8/162 at January 11, 2011 12:28 AM

2 rounds
30 strict pull ups
21 ring dips
50 squats

17:59

Comment #283 - Posted by: dcyn at December 17, 2012 2:50 PM

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Comment #284 - Posted by: BERGBECKY29 at March 25, 2013 11:35 PM
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