AWESOME

im trying to get my mom started on some workouts. shes 55, "can't" run, and struggles to do a single sit up. scaling wods for her is quite difficult. any suggestions for movements or light wods for her? thanks to all

Matt ROCKS!! humble and super strong. Two of my favorite gyms with pics on the main page. CrossFit Tacoma is an awesome gym with some exceptional athletes

#2, stan: you can scale anything... cut back on reps, cut back on weight, cut back on rounds..

When all else fails, just get her to do SOMETHING, even a brisk walk.

For example, on today's WOD, a good sub might be what I call "plank pull-ups"- where the bar (or rings, or whatever) is low enough that your feet touch the ground and the move becomes more of an upside-down push-up. The difficulty can be varied with foot position.

Or just forget the wod and have her do 3 sets of 10 pull-downs at an appropriate weight or some other exercise that mimics the pulling motion, but isn't so intimidating... start with baby steps and realize that she has to WANT TO do it or else it will be an uphill battle. If you can keep her going for long enough that she notices improvement, that will help get her hooked, but first just get started with any activity she can do!

Pull up ladder!!! first time doing this with kipping PU. Should be fun.

Did Badger instead soo so hard
30x 95pound squat clean
30 pull ups
800m run
3 rounds
31.50 rxd

Doesnt really apply to todays wod but if anyone needs and accurate distance street run i recommend using google earth and using the ruler (path) app in there

Peace :)

Did this WOD 3 days ago. 21 rounds complete. (PR)

@#6 - for accurate distances I like the gmaps pedometer: http://www.gmap-pedometer.com/
(WFS)

Congrats to all FGB participants and good luck to my friends at the L1 Cert in Ann Arbor, Michigan this weekend! CrossFit Nation!!!!!!!

Are these kipping or strict??

Are kipping pullups ok?

Hmmm...

Kipping pull-ups are okay unless stated otherwise.

22 rounds + 17 in final round

#2, if you look on the left hand side of main page you will see a link for "brandx scaled workouts". that should give you plenty of options for scaling. also check out the crossfit kids for some simple beginner level moves.

tomorrow doing a little workout called "insanity"

insanity:

for time:

bike 3 miles
run 1 mile

put pack on (approx 1/5 to 1/4 your bodyweight):

50 burpee pullups
50 feet to bar
50 box jumps
50 squats

walk with pack 2 miles

50 squats
50 box jumps
50 feet to bar
50 burpee pullups

take pack off

run 1 mile
bike 3 miles

should be fun!

looking to beat my PR, yes!

:)

This is awesome. The beginning is so confidence boosting while the end is so humbling. This stuff is so efficient that I still get great results in the 15 minutes or so that it takes. This is great for those small-boned ectomorphs like me. I've lost 4 percent body fat in about a month and half.

16+15

Love death by pull ups! This will be my first time doing it with kiping pull ups, only done it with jumping pull ups in the past

16 even

last time was 14+10

16 rds dead hangs

16 rds even
dead hang pull ups

15+11

Afghanistan

I just want to get this out of the way early. Someone's form on some video is abhorrent, and we wouldn't stand for that at my box. That's just not safe.

16rds + 10reps

Mat Chan is a beast. Definitely can see why he is a top level competitor at the games.

Having said that, my question is this: would a judge at the games discount some of his squat clean reps? It seemed to me like he was letting the bar down before he stood up all the way, and I remember seeing a video of Greg A where he was called on the same thing.

Not criticizing, just trying to clarify. It could totally be just the fact that he's going so fast that I can't clearly see what he's doing. Even if he were missing the top end of the ROM, adding that it wouldn't change his result much. Beast man, beast.

Looking forward to seeing how he and the rest of the CFers will do at the open!

42/m/176cm/73kg

20+15 (last time 19+15, PR 21+15)

10rds +5

#14 Sounds like a great workout. Please post results and comments after you complete it.

r'x
13+12

m/45/185

16 rds + 2

M/38/165

21 min + 12, p.r. by 34 reps

16 rounds + 15
missed PR by 3+ rounds

As Rx'd

23 Rounds + 10

13 rds + 11

Started breaking in to sets at min 8, which worked out pretty well for holding off muscle fatigue. Minute 12 was 3 sets of 4. Hands started to give on minute 14. First time doing this wod. Next time I'm aiming for 15 +.

26/m/5'11"/207ish
Half effort cycle so I did dead hang pull ups - 7 rounds + 5 pull ups

11 rounds as Rxd, 1st time at this one, shooting for 13 next time.

Death by pull-ups is right.

I almost just died! I was doing pull-ups in an alley, on a rusty bar connecting two 3-story houses here in the Netherlands.

I've got my headphones in. I just finished the 5th round, when "SMASH"! A brick explodes behind me, sending shards of brick into my legs. "WTF?"

I look up, and there is a very concerned homeowner rattling loose some brick roofing shingles. He was very apologetic, but he almost killed me.

I finished the workout 15 +14. My goal was 16.

@ #37...
"Pain is weakness leaving the body." Does this include shards of brick? Glad ur ok!!

I guess sometimes pain is brick entering the body.

13min+11=102. PR by 2.

@Stan
Crossfit is an incredible exercise philosophy but it should be reserved for people who already have working knowledge of their body. That being said, your mom MUST make sure get body is balanced and that she is actually using her muscles right. I can't tell u how many clients I see who have been screwed up by crossfit. NOT because crossfitis bad but because they took it on like a 3 year old with a loaded pistol. Even the most elite sometimes break their form when maximally fatigued and they have been working on their form for years.

Have get do sets of modified push-ups, crunches, assisted chin-ups or pull-downs with flawless form. After several months of good training, then think about it.

Be safe, be smart and crossfit will help u see great results.

14 rds +14, got the 15th just after the clock hit zero...

17rds +17

Sunday musings...

1) "Art without Commerce is a hobby."

2) Border Collie. The obvious inspiration for the Everready Bunny.

3) Rational Self-Interest. Have you read any Heinlein? If so you know exactly what I mean when I write TANSTAAFL. If we examine much (all?) of what we see or read about and drill down to the bottom, isn't it fascinating how often we see the underlying self-interest that informed the action?

Much of modern Economics, especially Behavioral Economics of course, is centered on this essential premise, that events and behaviors can be understood or predicted based on the assumption of rational self-interest.

Altruism, behaviors that are truly counter to rational self-interest, if it really exists, is the fly in the ointment. How to explain altruism when so much else, indeed almost ALL else, can be so accurately explained by rational self-interest?

4) Sorry? It's rather amazing how many apologies to which we've been subjected lately, eh? Famous athletes, movie and rock stars, politicians, all proffering "heartfelt" apologies for some indiscretion or another. But are they sorry? Sorry for what they have done? Or is it something more...I dunno...less? Regret, perhaps.

There's quite a gulf between regret and true remorse. Remorse is a deep emotional response that touches on shame. Regret, not so much. Regret is a more superficial emotion, a sadness or maybe a disappointment, more closely attached to rational self-interest whereas remorse is more akin to altruism. Remorse is more outwardly projected: I'm sorry for the effect on the OTHER. Regret much more inward, more centered on self. Think about the last few very public "apologies" you've heard or seen recently. Any true remorse?

How does one apply this difference in every day life, other than as a determinant in how we feel about the news we read? Well, regret lends itself to strategy and tactics, a certain calculus or cost/benefit analysis applied to the road ahead, or applied to the fall-out of the road behind. Rational.

Remorse on the other hand seems to me to be purely reactive. Not amenable to planning because whatever we've done to prompt true remorse, to be truly sorry, to feel ashamed, is nothing one would ever make a rational choice to do. We FEEL sorry, we don't think it. We feel the pain of the other and we feel truly sorry for our part in it.

And there, my Brothers and Sisters, is where the line between regret and remorse lies. That outward extension of ourselves toward the other, so easy (I think) to see it when it's real and so obvious when it's not. Just as regret could be seen as a form of rational self-interest (I'm sorry I got caught), we might think of remorse as emotional altruism (I'm sorry I've let you down).

To remember our remorse for actions in the past is to remind ourselves of the presence of others as we act now.

I'll see you next week...

m/178cm/90kg/33y

15 rounds + 12 reps (last time 1 round less)

11+18, had to kip in the last 3 rounds, but i think i will do it again later today. i did the 7 yesterday, WOW!

20 rounds + 18.

#23 (Tim): If you're gonna throw stones bro, have the fortitude to go all the way - high schoolers play the "someone did something" game, not adults.

At first i thought Matt's shirt said "fitness," but now I see it says "guinness." Haha awesome.

@Brett F.
Wow, you must be new. I hardly ever post, but your comment was just too rude ignore. You have no idea who bingo is or what his posts are about. What a bummer, this "big tent" sure has changed things on the main site comments.

11 minutes

10 mins. pretty humbling.

15 + 9 reps

When I do kipping pull ups, it gives me uncontrollable flatulence. Any suggestions?

B.Rhaly, #54,

Sure...work out alone!

made it to 12, and still working on my kip

12 rounds + 10 pullups

15rds+10

2010-09-26: 16
2009-11-05: 13 (10 rounds strict) 2 WODS today
2009-08-13: 15 (12-13rnds strict)

M/49/6'3"/195

15+14

Strict from rd 1-12. The kip till 15+2.

Salerno Fire Dept, Afghanistan

11 + 10

Grip gave out... could feel blisters forming.

Need to practice pull ups in warm up.

Also... really felt 208 lbs.. last time, at 190 I did 13 + rounds.

15 + 8 pull-ups rx

Matt and Cherie: Strong work, very smooth.

20 rounds + 20 pull ups.

PR is 21 rounds even.

forearms and lats are ALL DONE!

20 rounds 8 pullups. (new pr)

Unbroken until round 18 then I broke down quickly.

Tried a different tack today. I did the first 8 rounds strict with an underhand grip and then kipped the rest. Normally, I would do all strict pullups until they were broken and then kip.

#47 Brett F. A lot of us look forward to Bingo's musings on Sunday.

Bingo, I discovered the differnece between true regret and true remorse after the birth of my daughter. I regret having to discipline or yell at her; I am truly remorseful when I do it and am in the wrong. Since the birth of my daughter I have realized how easy it is to mouth 3 simple words, "I was wrong." Now I have no regret or remorse.

Mas, I appreciate all you comments and support. That is one of the things I love about this community.

#64 Kim Malz

Nice job. Your post would have to pop up right before mine!!!!!!

20 rounds

you did 2 more rounds then last time which is a pretty big improvement try for 1 more

Last time I did this: 10 rounds = 55 pull ups.

This time with better kipping form: 14 rounds plus 12 = 117 pull ups :)

Good Sunday morning workout right here.

I apologize for the rudeness of my post earlier. Will not happen again.

15 + 7

Followed by death by burpee

14 + 7

8mins... I suck lol

F/40/5'4"/118
Didn't get to do Fight Gone Bad yesterday so did it today.
Warm up: 20 min easy run, plus plyometrics
wallballs: 25, 20, 18 (12lb)
SDHP: 25, 21, 20 (used 35lb plate)
Box jumps: 25, 20, 20 (24")
pushpress: 20, 16, 16 (55lbs)
no rowing machine.

13 + 7 as rxd

15 rounds plus 11 reps. Shooting for 20, way harder than I thought.

M/20/5'8"/145
10rds + 7

...got some work to do!!

35 yom 205 bwt

wod
amrap in 10 of
10 125lb front squats
10 24" box jumps
10 pull ups
5rds

40 mile bike ride for fun, love the fall here in michigan

Kevin
M/51/5'11"/169

16 rounds + 13 (PR)

Previous PR was 15 rounds + 13.

Carole
F/52/5'6"/133

Got first true hspu today. Head all the way to floor, instead of a pad. Got seven singles and worked on double unders.

Kim and Jim D. outstanding numbers! Twenty plus rounds is a LOT of pull-ups. Congrats!

16 rounds

9 rounds, new pr.

9rds + 6 first wod. Tougher as expected.

Wil- 15 rds on perfect pull-up, no kipping. This one was a lot harder than it sounds.

Jess- 5 rds on perfect pull-up, no kipping. First day of crossfit!

Wide grip dead hang
9 + 9

#48 (Andrew Koch): Have a sense of humor. I was gently mocking those that like to criticize everyone's form. High schoolers take everything literally, not adults.

14 + 12

15 + 10. 16 even is pr

m/165

as rx: 19 rounds

Dead hang
9 + 4

14, which is a lot better than it would have been with conventional kips
I've been working on butterflies since the last Fran.

GREAT WORK JIM and CONGRATS ON THE PR KEVIN C.!

male, 38 y/o, 154#, 68"

wod
10 rounds plus 4 pull ups

M/29/5'6"/180
Made it to round 9+ 5
my goal was round 12. Next time

27/m/5'11"/175
As rx'd
16rds+14(PR)
3 dang PU away from 17
20+ is beastly

11 rounds

16 + 11

4 rounds + 4

32M/5'8"/155 lbs.

M/26/5'10/160

As rx'd, kipping:

15+15. Goal was 15 rounds.

14rds + 11

22 rounds +1 from last time

3 rounds:
partial overhead press 50lbs
MacGyver's glute-ham raise

@#2
Start with simple movements:

Slow, take your time, no jump burpees. Chest to the ground, then get back on your feet. Do the same with back to the ground (ala Turkish Get ups). Call them "I've fallen but I CAN get ups!"

Assisted squats, gradually working towards full range of motion (give her something to hold on to)

light dumbbell presses and shoulder rotations

move 5lb objects from here to there quickly! Have her compete against her old times.

Climb step ladders. Throw baseballs. Get her a tee and a bat and have her connect 20 times, for time.

6" box jumps/stepups. Empty wheelbarrow pushes.

Rig up a rope over a tree limb down to a ten pound weight. Have her pull it hand over hand up to the limb level and then let it down. On alternate days, let her pull it up by walking away from the limb. Next day walk backwards. Next day walk sideways. Rinse, repeat, add weight, add reps.

Fill an old purse with nickels and have her wail on a telephone pole with it twenty times. Tell her it's self-defense training when it's really lateral kettlebell swings.

Anything that gets her moving can then later be scaled for more and more weight.

15 + 9 (huge pr)

Old pr was 11 + 9. Thanks for the great programming HQ!!

Death by Pullups followed by:

100 ring push-ups wearing 20# vest for time: 7:46

19 rounds. still felt like superman at round 16. someone opened a box of kryptonite about half way through round 18!

12+10 deadhangs

37/66"/165#

15 rounds + 12 pullups

The first 12 rounds were unbroken, then it started getting hard. This is a big step up from my previous best of 11 + 9 back in June 2007. I was surprised it had been that long since doing this WoD.

31/5'7"/200lbs

did "insantiy" as RX'd.

all on gravel/dirt roads with a 50lb pack

1:29. great workout! smoked! ready for some mountains and some elk hunting!!

I don't get this wod. Can some one explain it to me pls, what am I supposed to do? Thanks for the help. :)

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

As rx’d: 16 rounds + 12 pull ups PR
Foam roll after
Compared to 091105: 15 rounds + 10 pull ups previous PR

13 +1. First 8 rounds were with a 35 pound vest. So I am sort of wishing now that I would have tryed it with out to see where I would have been!

10 rounds and 7 reps, I need to get skinnier...lol!

M/50/153/1-1-06

13 Rounds at 50 second mark (PR is 14), switched to JPU, I knew I wouldn't get >14

17 + 11 Total

Then did same WOD with Push-ups (I'm not very good at push-ups)
12 Rounds + 3

15 rds even

butterfly kips were clutch in my first time actually trying them in a wod

16 minute round + 15 pullups.

45lb weighted pullups

13 mins, + 6 in last round

Technical glitch in rd. 14, the plate started coming out of my pack. I believe I probably would have gotten that last 14, but I was getting very tanked. Unbroken through rd. 12. Avg HR 161, peak 190.

Congrats Jim D, Kim, Kevin, and everyone over 20! Thanks Bingo.

m/37/6'1"/205

asRx'd

16 + 14, just couldn't get the last 3 in time for even 17,

30/M/5'10/143

AS RX'D

19 Rounds plus 18 Pull ups, short of 2 pull ups from my PR. nice workout.

SANTI

M/22/5'10"/170

12 rounds + 4 reps

Should we have done these regular, or Kip Pullups? It didnt indicate, so I just did regular!

18

RE to Comment #2:

Stan, caution is definitely the key to getting your mom in shape. The American Council of Exercise (ACE) has recently developed an integrated fitness model that addresses progression for resistance and cardiorespiratory training:

Resistance Training
- Phase 1: Stability and mobility training
- Phase 2: Movement training
- Phase 3: Load training
- Phase 4: Performance training

Cardiorespiratory Training
- Phase 1: Aerobic-base training
- Phase 2: Aerobic-efficiency training
- Phase 3: Anaerobic-endurance training
- Phase 4: Anaerobic-power training

CrossFit WODs are definitely performed at Phase 4, so before attempting to scale main site or existing WODs, to include "Hero" or "The Girls," to fit your mom's fitness level, it might be a better idea to find a fitness trainer who can assess her current fitness level by industry standards and create a program for her, presumably starting from Phase 1. There are few things more senseless than a fitness regimen that puts someone in the hospital.

Best of luck! :^)

15

My 37th officially logged WOD:

As rx'd; 10 rounds (55 pullups total)

Not happy with result.

11+6, done on rings at 105 degrees. PR is 16+6. Rings definitely seemed harder.

17 rounds PR

Just worked on pullups in general since I have finally mastered them w/o a band. I did about 30, but I'm still feeling frustrated about pullups in general. I have to get my swing started before I can initially begin, which takes lots of energy. I guess they will come in time...

17 rounds. Grip most def the limiting factor.

@ #53 B. Rhaly:

At least it's not uncontrolled "hurling"!

home
ran 3.1 morning
PM
warmup
cfwu 3x10

10 solid rounds + 3

16 + 12 (PR)

Numbers might be a little off--kind of lost count a couple times. Hands tore again, but taping them definitely helped.

10+9 deadhang

39M/5'10"/170#

W/U: ROM exercises, 20x each.

As Rx: 17 rnds + 13 reps.

C/D: handstand hold, 1 minute.

Total pull-ups: 166 (new PR by 51 reps). Previous PR was with strict pull-ups. Used gymnastic kipping today. Shooting for 20 rnds, but ran out of steam.

10 + 8

Need to fix my bar so it doesn't rotate.. as soon as my grip weakens the bar rotates me off (steel bar mounted through holes in wood frame). First time attempting butterfly pullups.. once the bar is fixed I am hoping to see 13-15 min range.

Did 10 min / 130 calorie row for warm up and 10 min 154 calorie row following the pullups.

12 rounds plus 9 pull ups
all dead hang

great numbers achieved by so many

Laura f/48/5'7/155

12 rounds. FGB still having its effects on my body.

17 rounds

11 rounds + 9 pullups

Rounds 1-7 unassisted kipping
Rounds 8-12 w/ band

anyone know men's weight for Matt and his wife's workout in the video?

AMRAP 10 min of

6 squat clean
12pullups
24 double unders?

#6 & #8 try http://www.mapmyruns.com for very accurate, very easy to use distance calcs for your runs.

as rx'd

16 rounds

10 rounds+ 10 pull ups
After that mud run yesterday this was harder than it should have been.

17 (tied PR)

Mini Death By Pullups
1 pullup the first minute. 2 pullups the second. etc...

did it up to minute 14 for 104 pullups.

A bit sore from yesterday. didn’t wanna kill my tendonds.

12

11 Rounds with no extra pull ups for 12...I should've attempted some now that I think about even though I knew I couldn't get all 12

Previous was 10

M.35.165

13rnds + 7pu

32/M/190

definitely not my best - 14 rounds + 12

Last time I got 16 + 12

Been eating like crap the last several days though

12rds +10 kept it pretty strict until the end

@ #123... Keep at it, one day it will just happen. Then they get to be less exhausting, I promise!

14 min + 6...
Unbroken to 11th round
Arms gave out... Hands tore open.
AWESOME. That's A LOT of pull ups

13 rounds + 8

I had to make up FGB from yesterday, cooled off and ate dinner then hit this one:
10 + 10
Been working on dead hang so I did all from a dead hang.
mas - with 45#? I'm impressed.

M/25/5'7"/146
Didn't do well on this workout at all, only did 6, so I added another workout:

4 Rounds for time of:
20 - Squats
15 - 20# Weighted Dips
10 - 65# Clean and Jerks
15 - Burpees
10 - Strict Hanging Leg Raises

22:35

16 rounds

14 (PR)
30/M/5'10"/205
Afghanistan

10 rounds plus 6

The last 2 rounds were crazy how my arms just gave out.

32/m/5'10"/210

12 rounds + 8 reps

14 complete rds + 8

M/25/5'9"/140

14 rounds
OK... Haven't been doing pull up lately
Definately want to do this one again

50/m/145
16 rounds

38/m/6/185
Warmup
14 rounds + 8 reps
*first time doing with good kipping pull-ups

28/f/501/140
(Sub'd jumping pull-ups)
15 rounds + 12 reps

Arrived at globo 20min before closing, so no warm up:

22 rounds + 18

not a PR, but not bad considering the C&J's, DB Hang cleans, FGB, etc yesterday. Grip was the limiting factor, and rubber coated bar at globo.

later,
b

13 rounds.. start of 14 hand busted completely open, had to quit due to blood pouring from my hand. frustrated; could have gotten more

As prescribed:
14 minutes + 11 pull-ups

My form started deteriorating around 10 minutes (became me kipping really hard and hoping that my chin would bounce above the bar), and I have some blood blisters forming below the ring & pinky fingers of both hands, but I'd say it was worth it. Great workout! :)

M/22/6'2"/160

17 rounds + 15
first time doing this WOD, first 14 were unbroken and then grip strength became a huge issue

8 rounds with proper form

First time doing this with unassisted kipping pull ups. Was definitely limited by the skin ripping off of my hands.

5 minutes and got 5 in the sixth minute

13, no jumping

19+13

as rx'd

11 rounds plus 9 reps

40/m/190

PR 20 rnds + 10 reps

F/27/5'1"/113

15rounds with kipping pullups

Rx'd- 15 minutes plus 9 pull-ups;

Followed up by a 135#BP wod following the same RX; 11 minutes plus 11 presses.

Semper FI!

M/28/5'10"/205

8 rounds +3 (DH)

Grip gave out

Get Some, Butt Face!

10+8 jumping

5'8"/40/153
18 round, tied PR

16 rounds

17 rd's

m 29/6'1/180
11 rounds + 8

f 28/5'7/123
8 rounds (rounds 5-8 kipping)
first time doing this WOD without a band

11 Rounds
then
50 Sit Ups
then
8 Minute X trainer

@#133 JK,

I'm 99% sure we used 125#/85#. We decided to round up because we were unsure of the weight in pounds.

made it to:

10 rounds, plus 10 reps

am going to try this again in a couple of days and do the switch bingo used, to get more reps in.

later.

11 even.
First time on this WOD

17rounds

10 rds plus 5 reps. Shoot for 13-14 rds next time.

Gunnar: 19rds + 19
Paul: 19rds + 18
Erics: 15rds + 15
Harold: 14rds + 13
Derek: 14rds + 10
Jen: 14rds
Chris: 12rds
Ryan: 10rds

first attempt at this WOD and a bit disappointed with results

10 rnds + 10 reps

As rxd
17 rounds(PR)

100927
10 min + 10 in the 11th min, various grips

65 pull-ups in 1 WOD!!! ( scaled Angie back to 50 p-us 2 weeks ago and that killed me…. previously, had never done more than 35 in a WOD-Angie 2 months ago)

12 rds (14+ 8 last)

couldn't kip today and could tell the difference

12 rds + 7 with jumping smith pullups

20 rounds + 10 p/u's

14 Rounds +10

15 rds

14 minutes plus 12

15 minutes + 10

11 Minutes + 4

16 +8

18 rds even

WOD - 16

11+9

As Rx'd 16 + 11 PR

(Last time 15 + 11)

On the minute:
kipping pullup

18 rounds +13 09/27/2010
20 rounds +13 11/05/2009
19 rounds +18 08/13/2009
13 rounds +10 02/18/2009
11 rounds +00 11/02/2008

18 rounds
last time: 17 rounds

I need to continue past each round for a max effort. I have stopped both times, at an even amount of rounds... for no reason.

m/39/76/210

14 rds, pr by 2rds

M/24/6'1"/180

17 rounds + 8 (pr)

31 yom, 190 lbs

18 rounds + 18 (pr)

previous best was 14 in the round of 18

16 rounds plus 14, ties my best from last time, which was one better from the time before.

Done about 10 minutes after Fight Gone Bad, palms facing each other, deadhang. PR by just over 2 rounds but couldn't bust out the last rep for 15 rounds.

14 rounds + 14 pullups

[14 + 14]

M/42/180

As rx'd:

18 rounds plus 5 pull-ups, or 176 pull-ups total.

The limiting factor was a torn callous. I had a lot more pull-ups left.

More better faster

PU: ladder
13 rounds + 8 reps
1 round more than last time.

Finished 19 rounds + 13 reps.

m/34/6'4"/209#

Did wod on rings in the park.

12 rounds and 12 reps... So close to 13 rounds

First two rounds subbed muscle ups.

15 rds pr

15 rounds exactly.

8+4

WU: Row 1000 meters

as rx'd: 18 rounds plus 16 pull-ups

13 rds + 9 PUs

17 rounds plus 9

First 8 rounds dead hang

All the rest kipping.

11 rounds completed

15+15, PR

Prior best was 14 as I recall. 1s short of 16 today. grip fails first

15

12...booo

10 rds in park vs
13 rds + 7 @ montclair park 8/14/09
10 rds + 6 reps on bad playground bar w/ no chalk 4/6/08
10 rds + 10 PUs 1/14/08
12 rds in 12:06 1/30/07
11 rds on bad foam covered bar 10/31/07
11 rds in 11:08 6/20/07
11 rds 5/18/07
10 rds + 6 pull ups 10/13/06
9 rds + 6 pull ups (mostly dead hang)7/25/06
7 rds backyard swing set fat cross beam 6/11/06
9 rds + 9 on 3/16/06,
7+7 on 1/30/06,
8 on 12/10/05,
9 on 7/1/05.

ran .5 mi ea way. m/53/173

15 minutes + 10

Compare to:
091105 - 16 minutes +16
090813 - 15 minutes + 13
090218 - 14 minutes + 12
080703 - 13 minutes + 9
080406 - 13 minutes
080113 - 13 minutes
071130 - 13 minutes
071029 - 14 minutes + 13
070618 - 11 minutes

Dusty Floyd

m/16/170

17 rounds plus 12.

Have gained 30 pounds since last wrestling season (late february), but pull-ups are still improving.

25/m/170lbs/70"

21min and 17 pullups, new PR!

22 rounds even.

14+10

this time was legit, last time wasn't full ROM

19rnds + 19 pull ups (pr by 1 pullup)

as rx'd

15 rounds + 8

15 rounds + 12

Feeling under the weather with a chest cold, so I tried not to overdo it.

did this workout yesterday, only I subbed in situps while I was not doing the pullups. It was great. I only managed 10 rounds plus 9 of dead hang pullups (because of limitations in my gym). But I did get in 180 sit-ups in the gaps. I highly recommend it.

18 minutes

16 min plus 9, and hands are a-bleedin'.
Not sure of previous PR.

Have a great day everybody.

Cfwu x3

13 + 7

15 rounds + 14 reps

15 rounds then 10 min of 5 HSPU on the minute

13 +10

17 minutes + 14 reps. 18th "minute" finished at 18:10.

9 mins + 7

Strict pullups on rings

15 rounds +15 reps
135 pullups

16 minutes

RX'ed 16 rnd plus 14 reps

4 minutes

strict pull-ups

Did on 9/28:

10 Rounds plus 7 - first time on this, so PR.

My arms gave out in last 2 rounds - mostly strict. not sure if the below hurt my results:

Before the above I did alternating back squats (BS) and Front Squats (FS) - no break in between but 2-3 minutes between sets:
135# - 8 x BS / 7 x FS
155# - 7 x BS / 6 x FS
185# - 6 x BS / 5 x FS
205# - 5 x BS / 3 x FS
135# - 8 x BS / 8 x FS

Good workout - I am ready for rest day tomorrow.

I forgot to put in one of my BS / FS Rounds - after the 155#
175# - 7 x BS / 5 x FS

59/M/203 - 13 rounds + 9 pullups

9 rounds + 7

first pullup workout in over a month since taking time off for back and neck complications. definitely have some serious ground to make up.

M 36/5'10"/170

14 rounds + 14

5 extra seconds to get the 15th round

SDH: 11 rounds + 8
The NICO: 12 rounds

m/25/224/6'2'

9 +9
felt that extra 15lbs from last time i did this

11 rounds +9 making sure to start out at a full hanging stance before coming back up again

first time

10 rnds :-/

m/26/6'3"/260

Good work!!

M/33/5'4"/140lbs
18 rounds
First 15 rounds with Chest to bar pullups.
Rounds 16-18 kipping

@superfitness

18rounds complete [tied.PR]

should have checked the archive, could have done a couple for a PR. dumbass.

M/31/6'-2.5"/165
9 rounds +8, Kipping = 53 total

First time doing this WOD.

15 rounds

@ the Tulsa Sweatbox
As Rx'd

15rds

1st day back to pullups after recovering
from a bicep strain in right arm for the
last 2 1/2 months

@ the tulsa sweatbox
as Rx'd

15 rds

1st pullup wod in 2 1/2 months
due to bicep strain in right arm

PR 18rds + 10pu

m/37/5'11/214

10 rounds + 8 Pullups (non-kipping)

15 rounds. Tied pr. Nothing left.

13 rounds

m/34/5'7"/175
16 rnds kipping PR(14)

loved it

21 rounds missed PR by a round

M/29/187

12 plus 11

14 + 12

9 + 5

15 rounds + 10

Excellent workout!

16 rounds + 12

3.25m run @ 7:30 pace followed by this.

15 + 7.

12 rounds

M 33 160 6'1

16 rds + 13

M/23/6'2/160

12 rounds horrible

16 rnds

hands started going, cud hav dun more but doin DL Pullup wrkout as well...

13+12

24 rounds +17 (PR)

*old PR: 22 +7

15 +14

On bar at gym with palms facing inwards (don't think it made a difference except maybe blisters in different places, higher bar would have been nice). Lot better than last time.

16 rounds. finished at 16:01.

15 + 12

9 +6

Completed 17 rounds (PR by 1 minute)

15 rounds even (tied pr)

9 rounds + 1

45 M 5'10 218

10 plus 7

first time doing this one, definately harder than it looked on paper, muscle fatigue set in fast.

36lb assist on the gravitron

12 rounds + 11

15 rounds

15 rounds plus 8 - 128 pullups

17 rounds

14 minutes, same as last time(head not in it). Had a little left in the tank, so after 2 min, did another 15 reps for good measure.

Anyone know what kind of wrist wraps Matt Chan is wearing in the video?

m/32/170/5'8"

11 rounds + 9

5 rounds + 2
Working on stringing kips!

M/25/180/6'

16 rounds....not a pr
(18-pr) :(

12 + 8

8 pull ups

20 rounds + 10 reps

19 rounds completed

Every callus broke up on that last round.

F/11y/62"/149#/CONNIE
Band Pull-up Ladder
12 rounds + 7 = 85

M/41y/68"/155#/GEORGE
Pull-up Ladder
13 round + 4 = 95

rx'd

10 +6

14 been a while...not my best for pull ups

As Rx'd.

17 rounds + 5
Total = 158 pull-ups (PR)

"Mrs. Wobbly"
14 rounds + 6
Total = 111 pull-ups (PR)

8 rounds + 5

f/33/5'3/ 120

Just able to squeeze in 10 rounds at the buzzer - may have been a split second late.

I will try to add this to my regular rotation - along with the DU's, BS's, and OHS's I've been planning to add for months now...

15 rds. 1st 12 rds unbroken sets

15 rds

CFWU x 3; NO pullups, subbed jump rope n 500m row

10 rds complete, 10 more in 11th min....

added one Vodka Martini then going home!

As rx'd, 19 full rounds + 11 pullups. PR by 1 pullup.

Ouch. Was hoping to get through 20 today, but it just wasn't gonna happen. Unbroken through 14 rounds...every round after that was a real struggle. Tore a callous on my pinky finger in round 18. Tore a big fat one on my palm in round 19, and finished at 58 seconds. Round 20 was all singles.

11rounds + 11

13 rounds +7 reps

m/36/5'9/182
CFWU-3. 12 pushups instead of PU 2nd. Superman. Burgener. DU.
18 rounds + 18 - PR. Happy w/results considering my weight at 182.
Ran 1 mile after workout. Need to quicken pace. About 8 min mile today & work toward full endurance workout. (3 mile w/1.5 min rest)
11/5/09: 17 rounds + 16 reps
8/13: 18 rounds + 14
2/18: 16 rounds + 15
7/10: 13 rounds + 12
4/6: 12 rounds + 7
1/13: 11 rounds + 8

17 rounds and had to stop due to the pain of my torn up hands!! I'm in agony now and not loving it - should have taped up first.

SUB 90# pd

18 + 15
previous 17 + 13

WU
12 rounds/minutes + 12 reps
M/49/198#/72"
CFE
1 mile run 7:34
rest 2 min
1K row 4:10.8
rest 50 sec
1 mile run 8:00

CFWUx1
17 rds 13 PUs
Shingles getting better

M54yo 233

1 thru 5 blue band
6, 7 green band
8 blue green band
9 black band + 7

First time

M/22/70"/188#

As Rx'd
8 rounds + 6 reps

M54yo
+7
1 thru 5 blue band
6, 7 green band
8 blue and green band
9 +7 black band

35 yom 189 lbs.

13+11(PR) this time. Last round was doing 1 and 2 reps at a time towards the end.

Last time:

34 yom 202 lbs.

12+6 (PR)

Last time was 11+7.

13 complete + 10 reps

16 minutes

14 as rx'd. grip gave out before lats.

8 sets plus 7
then did two more sets to ten mixing in jumping pullups.

First day back after a layoff of a couple of weeks. I was running consistently, but no WODs during the break.

13 - plenty of room for improvement!

18 + 10

mostly butterfly until my palm got a blister going that I didn't want to tear.

I don't think I would have gotten another round though.

I think my previous PR was 16 or 17 from many months ago.

19rds + 10 reps

21 rds plus 16 in 22nd round (PR by far)

15 rounds + 10. Much less than my PR. That's what a week of vacation will do to you.

16 Completed +15

14 rounds + 9 (PR)

Previous best was 12 rounds + 9.

12 rounds + 9

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

15 (+8 P/Us)

Compare to 091105

15 (+10 P/Us)

11 sets last rep went over the ll minute mark so had to quit.

36yom / 190lbs

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

10 sets + 6 pull-ups

Felt pretty good, but faded fast. Still need more muscle endurance and better form when doing pull-ups. Still, up two sets and change from last time.

11 sets +4 kipping

I was naughty and kept pushing myself from a strict dead hang. Next time, I'll keep my feet off the ground (challenging working with a playground bar so low)

37 yom 235lbs
11 rounds: did lots of jumping pullups to keep me going.

12 rounds from suspension trainer.... still too weak to do proper pull ups, so I went from my toes but tried to lower myself down as slow as possible. A great work out!

M46/195/6'3"

9+8 (Rx'd)
Grip went but still Rx'd !!! Then did the muscle ups and burpee workout in 20:07!!!

10 rounds

in a small muay thai/ weight gym in phuket

you got me by 2 HH!

15 rds (+5)

8 rounds + 5

2nd WOD of the day.

8 rounds + 6 reps

24.m.134.65"

as rx'd
15 rds +10

Last Time:
15 rds +3?

PR:
16 rds +10?

12 minutes

78 total pull ups.

5'8" 195# 30y/o m

M/32/5'9"/155

18 rounds

22 minutes + 14 pull-ups in 23rd minute rx.

16 rounds + 12 pullups

9 rounds (rotate underhand, regular, wide)
+ 10 pull ups in 2 min

Compare to:
101223 - 18 minutes + 14
100926 - 15 minutes + 10
091105 - 16 minutes +16
090813 - 15 minutes + 13
090218 - 14 minutes + 12
080703 - 13 minutes + 9
080406 - 13 minutes
080113 - 13 minutes
071130 - 13 minutes
071029 - 14 minutes + 13
070618 - 11 minutes

12rounds+10pullups

On 09 Jan 2011: 11 rounds after 9 Jan 2011 WOD

16 rounds + 9 reps (kipping)

15 rnds + 8 pull ups

M/28/75kg

22 rounds + 5

17 rounds + 1 pullup (kipping); bitched out when my calus ripped off

To ANC: for the "Insanity" workout, can you do the burpee pullups, squats, etc. in superset fashion (i.e., like sets of 10 for everything so that you stop less)?

14 rounds plus 8 reps