November 17, 2010

Wednesday 101117

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS), Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS, Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).
Post rounds completed to comments.

JamieMooreGranburyWildfireResponseHelibaseTexas_th.jpg

Enlarge image

Jamie Moore, Granbury Wildfire Response Helibase, Texas.


"Planche Push-Ups" with Jeff Tucker and Jeannie Bassi by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 2" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


Christy Phillips at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


WOD Demo with Laurie Galassi - video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]


The Fitness Divide by Greg Beato, Reason Magazine.

Posted by lauren at November 17, 2010 5:00 PM
Comments

I'm ex-static about this WOD!!

Comment #1 - Posted by: Zach B at November 16, 2010 5:03 PM

That T-shirt ROCKS! OK somebody cough up the link!

Comment #2 - Posted by: james.patrick [M/48/66"/135] at November 16, 2010 5:22 PM

We want more sealfit videos!

Comment #3 - Posted by: Ted at November 16, 2010 5:26 PM

A tip for making the l-sits slightly easier is to do this wod barefoot, the few extra ounces makes a difference. and point your toes also, full body tension also helps. good luck everyone.

Comment #4 - Posted by: siddhartha at November 16, 2010 5:27 PM

ok, what happens if I don't make 30s of one hold?
should I start over, or can I add up the seconds?

Comment #5 - Posted by: do1 m/31/5'11"/160 at November 16, 2010 5:47 PM

I would assume you add up the seconds until you get 30.

Comment #6 - Posted by: Steve at November 16, 2010 5:49 PM

We need a link for that shirt.............

Comment #7 - Posted by: S. Ash at November 16, 2010 6:02 PM

I have a feeling the L-sits are going to be my weak link in this WOD.

Comment #8 - Posted by: Rufus at November 16, 2010 6:21 PM

The road trip videos are off the hook. Please continue this series. Seeing Rob in real life makes me appreciate his incredible athleticism even more.

Comment #9 - Posted by: Leonardo at November 16, 2010 6:42 PM

where do we get that shirt?!

Comment #10 - Posted by: wes at November 16, 2010 7:00 PM

Where are the Crossfit Ninja Warrior vids?!?!

Comment #11 - Posted by: JL at November 16, 2010 7:20 PM

#2,7,10 - theres this crazy new thing out there now, it's called google. I checked it out and number one on the results was a link to that shirt on zazzle.com, oh its fantastic i know, your welcome

Comment #12 - Posted by: : ) at November 16, 2010 8:35 PM

Not Rx'd

6 Rds + 30sec HS Hold, 30sec Sqt Hold, 30sec ~L Sit Hold

-Started clock on 20min countdown
-Counted out my best 30 sec for each hold. If I broke out of a hold I picked the count up from where I boke it
-L Sit holds turned into knees bent ordeal
-Chin over bar turned into a USMC Female PFT style flexed arm hang - I kept my bhin close to the bar thoug ;)

Comment #13 - Posted by: Arclite M/36/165lbs at November 16, 2010 8:39 PM

This should be called Crossfit Yoga...


and now we shall do the Pullup pose... breathe.. breathe.. imagine that you are slaughtering your goat and PRing on all the benchmarks at the same time.. breathe... feel your hate for Fran.. breathe.. Strike her down with all of your hatred, and your journey towards the Dark Side will be complete... breathe...

Comment #14 - Posted by: Beau at November 16, 2010 8:39 PM

A little off topic but I figured I may get an answer through this forum......

When will details of the 2011 CF Games be posted? Sectionals aren't far away and it would be nice to know when and where they will be held.

Please dont tell me that 11th hour notice is all part of the whole "unknown and unknowable" mantra....people need to make plans HQ.....please give us some basic details.

Regards
TW

Comment #15 - Posted by: Tony Wrightson at November 16, 2010 8:52 PM

laurie galassi - that was very impressive.

You make the incredibly difficult look very easy.

well done

Comment #16 - Posted by: nick in sydney at November 16, 2010 9:11 PM

im going for 10 rounds!

Comment #17 - Posted by: tim at November 16, 2010 9:53 PM

dave lipson, i think there was one other jewish pro baseball player, his name is Gabe Kapler.....i went to his bar mitzvah..so i know he is jewish :)

Comment #18 - Posted by: hayley at November 16, 2010 10:25 PM

i am really enjoying these road trip videos; they are funny and inspiring. i am especially happy that i have cf journal membership so i can watch the full video...please keep them coming...thank you thank you!!

Comment #19 - Posted by: Marybeth at November 16, 2010 10:34 PM

8 rounds.

Comment #20 - Posted by: Xman at November 16, 2010 11:15 PM

12,

the shirt on razzle.com is not the same, slogan is on the front (not back) and it is missing a few small detail, I.e. the KB at the point where the wings meet. It is a cheap replica of the real thing, similar to most of the Crossfit Shirts on that site.

I have done some digging and it seems that the shirt is from Alamo Crossfit, went to their site and i can't find any place to purchase the T-shirt....

Anone else having any luck finding it???

Rx

6 rounds

Comment #21 - Posted by: JBarr 28/6'/200 at November 16, 2010 11:33 PM

Awesome job, Laurie G. A great example of a well rounded Crossfitter.

Comment #22 - Posted by: Wayne at November 16, 2010 11:55 PM

Beau #13

nice job slippin in the star wars reference ;)

Comment #23 - Posted by: <3 that OHS at November 17, 2010 12:11 AM

http://patriotbadass.bigcartel.com/category/tees

Different Print, but definately from Alamo.

Got one comin all the way to Australia for me.

Epic Slogan.... train hard and stay safe

BK

Your Welcome

Comment #24 - Posted by: The Boxing Kanga at November 17, 2010 1:01 AM

Don't worry Zach #1 - I got your joke!

Comment #25 - Posted by: Lenny Ronnoco at November 17, 2010 1:15 AM

Hello All,

I'm 6'2 and about 187lbs. I have signed up to run a 1/2 in a few months time (!). I have been crossfitting for a few years now and can run a 10k no probs (training run would be 47min or so). I want to do a decent job, so should i just hit the crossfit endurance wod's? Life will not allow the 3h+ rest, so i will prob need to do some back to back. any thoughs are very welcome!

Thanks!!

E

Comment #26 - Posted by: Emile at November 17, 2010 1:33 AM

42/m/176cm/74kg

As rx'd

5 rounds in 20:10

L-sit holds slowed me down, chin over bar holds were surprisingly hard. Used different hand positions in all 5 rounds, from climbers fingerboard to bar.

Comment #27 - Posted by: Memuc at November 17, 2010 1:50 AM

I can sit in the squat so that isn't really a hold. I guess I should come up a little and hold myself with legs straight, is that right?

Thanks

Comment #28 - Posted by: Optimistic Dan at November 17, 2010 2:34 AM

5 rounds + 30sec squat hold

Comment #29 - Posted by: gb 43/m/71"/185# at November 17, 2010 2:53 AM

M/45/185

5 rounods

Comment #30 - Posted by: Cosmo at November 17, 2010 2:53 AM

5 rds with freestanding handstand holds on parallettes

Comment #31 - Posted by: mike d 148 5'7" 35 at November 17, 2010 3:03 AM

5 rounds
crappy L-sits due to deadlifts

Comment #32 - Posted by: charbs 25/185 at November 17, 2010 3:14 AM

I can't wait to try this one out. It could very well make me cry like a little girl.
And I really liked the way the video was done. Nice work.

Comment #33 - Posted by: MDMelissa 46/5'4"/120 at November 17, 2010 4:14 AM

5 rounds + 7 second L-sit hold
did HSPU's using wall while working on freestand. L-sits could have been better

Comment #34 - Posted by: Tyler Scott at November 17, 2010 4:22 AM

29/6'8"/223

4 rounds + squat
sub tuck for l-sit

Comment #35 - Posted by: Stretch at November 17, 2010 5:20 AM

freestanding handstand
Squat
Wide grip l-sit (parallettes 4 feet apart)
Chin over bar

5 rounds + 30 sec handstand

Comment #36 - Posted by: Chris B. 18/145/5'7" at November 17, 2010 5:24 AM

handstand against wall
squat
l-sit w/ rings (not right angle)
chin over bar

4 rounds + handstands + squat + 15 seconds l-sit

Comment #37 - Posted by: jeglit (m/38/6'4"/220) at November 17, 2010 5:35 AM

At the AF Academy we referred to the squat hold as "the mother".

Feel free to use that.

Comment #38 - Posted by: Chaffe at November 17, 2010 5:38 AM

6 rounds.

hand stands and squat holds was rest time, broke up the L-sits from the very first round. Holding my hands closer together and close to my body with reversed grip helped on the chin over bar holds.

started the last chin hold at 19:30, determined to finish the 6th round, screaming thru the last 15 sec : )

Comment #39 - Posted by: Annaminh 36/F/119/5'4" at November 17, 2010 5:57 AM

Not Rx'd - 6 rds + 30sec HS hold, 30sec Sqt hold, 30sec L-Sit hold

Started 20min countdown; counted 30 sec for each hold. If I broke form picked up count where I broke it
-L Sits became a bent knee affair after 2nd round
-Chin over bar hold turned into a flexed arm hang after a while

Comment #40 - Posted by: ArcLite M/35/69"/163 at November 17, 2010 5:57 AM

AMRAP:

30 sec Handstand hold (not freestanding)
30 sec Squat hold
30 sec L-Sit hold
30 sec Chin over bar hold

7 rounds + 30 sec handstand hold

Comment #41 - Posted by: sb m/29/70"/181 at November 17, 2010 6:14 AM

Great WOD.

7 rounds + 15 second handstand hold

Have a great day everybody. Stay strong with the L-sits and chin-over-bar holds!

Comment #42 - Posted by: Slav 23/m/5'8"/160 at November 17, 2010 6:23 AM

Did 4 rds + 30 sec squat. The L-sit hold killed me.

Comment #43 - Posted by: Brian Sjoberg at November 17, 2010 6:27 AM

5 rounds +30 sec Handstand

Did this one in my apartment, hung on the edge of my desk for chin over bar hold and I had to pick my legs up to keep them off the ground. Not fun after L-sits.

Comment #44 - Posted by: THolm at November 17, 2010 6:41 AM

Jen: 4 Rounds + 28 sec of Handstand hold

Gunnar: 3 Rounds + 12 seconds of Chin over bar hold

Comment #45 - Posted by: jenniferg at November 17, 2010 6:51 AM

m/43

5 rounds, 15 secs on the HS

Comment #46 - Posted by: KyleNYC at November 17, 2010 7:02 AM

Emile -

I ran a 1/2 a couple months ago (1hr 48min) without any specific endurance training, just regular crossfit and the occasional 5k. It's all about setting the right pace and sticking to it. Though my legs were pretty tired after an hour. I recently ran a 10k for fun in five fingers and a halloween costume (47mins).

Comment #47 - Posted by: Jim at November 17, 2010 7:14 AM

5 rounds + 30 sec Handstands

Who said something about crossfit Ninja Warrior? I am unfamiliar with, but interested in hearing more about, that.

Comment #48 - Posted by: Chad at November 17, 2010 7:19 AM

Complete as many rounds as possible in 20 minutes of:
30 second Plank hold
30 second Squat hold
30 second tuck sit hold
30 second Chin over bar hold

3 rounds + 29 seconds tuck sit

The plank and squat hold were easy. I couldn't get more than 7-10 seconds on either the tuck sit or chin over bar.

Comment #49 - Posted by: snowblind m/34/80",230# at November 17, 2010 7:25 AM

m/36/147

7rds even. The only thing I changed up was L-sits to tuck sits after rd1. I did my handstands on my paralletes free standing and everything was unbroken. Wow this smoked my core!!!

Comment #50 - Posted by: Shane Cross at November 17, 2010 7:41 AM

e 26,

am 5 10 165lbs and 39 years old.

i did a 16 mile run a few weeks back. been crossfitting 18 months just doing mainsite and some of my own workouts. longest run before were some 400m intervals. wanted to prove to friends you dont need slow long runs to get ready.

finished in 2hr 10min feeling fine. my advice is plenty of mobilty work before, keep hitting crossfit workouts hard and on the day dont set of to quickly. i found it hard to hold myself back as so used to go hard early.

good luck let me know how you get on.

rob

Comment #51 - Posted by: rob at November 17, 2010 7:46 AM

5 rounds + :10 L-sit

Handstand was against the wall
1st round L-sit was on rings (not too bright)
L-sit and chin over bar were broken

Thanks to all who share their workouts via video!

Comment #52 - Posted by: dingrr 52/m/166 at November 17, 2010 8:05 AM

1

I suck

Comment #53 - Posted by: Hale at November 17, 2010 8:07 AM

It's so unfair for Graham to get an endorsement deal from Reebok and not Kristan also. She's such a superb role model for all women, young and old, around the world. Who wouldn't want to be just like her?

Comment #54 - Posted by: jill at November 17, 2010 8:16 AM

6 rnds exactly
L-sits were hardest and had to break those up the most. Next hardest was chin over bar.

Comment #55 - Posted by: Brian R 48/6'2/185 at November 17, 2010 8:23 AM

4 rds + HS and L sit

Lsit lame as knees were bent

Comment #56 - Posted by: Wayne at November 17, 2010 8:24 AM

5 rounds + 28 sec Handstand

Comment #57 - Posted by: ferb44 at November 17, 2010 8:42 AM

m/34/6'4"/207#

6 rnds even (plus 15 seconds...)

L-sits were done on rings and were pretty ugly by the end. Chin over bar was harder than anything else...

Comment #58 - Posted by: dan m at November 17, 2010 8:42 AM

#2, 7, 10 etc. Alamocrossfit.com should have em. I got mine from there a while back.

Comment #59 - Posted by: cjxfit at November 17, 2010 8:44 AM

Ace Freely #56, that is an ignorant comment that has no place here. Please think before you type because people read this.

Comment #60 - Posted by: Edwin 28/M/68"/170 at November 17, 2010 8:47 AM

our first day of crossfit in college ground with vijay raj.
3 rounds of.
100' feet walking luges
12 burpee
400m run.

Aman : 20:00
Vaibhav : 20: 08
really enjoyed the workout ever.

Comment #61 - Posted by: vaibhav rai at November 17, 2010 8:53 AM

#60 Agreed. There should be no tolerance for that here.
Clever = Elite Athelete

Comment #62 - Posted by: Msobremesana at November 17, 2010 9:07 AM

Warmup with crossfit wu 3x...doing pullups unassisted for first time!! PUs 5, 4, 3, reps. Hoping to do all warmup reps x10 without assist by Christmas/New Year.

Modified 5 rds, 15 sec on HS holds
HS holds as rx'd
Squat holds as rx'd
Tuck-sit holds from Puppy scaling
Assisted Chin over Bar from Puppy scaling (90 x 2, 100 x 2, 120 x 1)

Cool Down: 15 min on stationary bike.

Comment #63 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 17, 2010 9:37 AM

5 rounds - 6 seconds chin-over-bar-hold
Handstands assisted on paralettes
L-sits sloppy/tough/humbling--I think it is time to incorporate them into my warm-ups.

".... man, the more he gains freedom in the sense of emerging from the original oneness with man and nature and the more he becomes an "individual," has no choice but to unite himself with the world in the spontaneity of love and productive work or else to seek a kind of security by such ties with the world as destroy his freedom and integrity of his individual self."
--Erich Fromm, from "Escape from Freedom"

Comment #64 - Posted by: Espinosa m/25/5'11"/165 at November 17, 2010 9:43 AM

5 rounds + 30 sec. squat hold
L-sit were more like a bent knee ball sit after round 1. Not very good! A lot of work left to do!

Comment #65 - Posted by: SB at November 17, 2010 9:58 AM

2010-11-17: 8rnds in 21:11. Sub 20sec. on/off. Wanted unbroken rnds. L's dipped low on later rnds.

Comment #66 - Posted by: gs at November 17, 2010 10:00 AM

6 Rds + HSs + Squats + 20 sec L Sit

Comment #67 - Posted by: Alan M/45/180# at November 17, 2010 10:09 AM

As rxd
Used paraletts(not a capital L)
5rounds + 10 seconds on pull hold

Comment #68 - Posted by: Jonblaze at November 17, 2010 10:31 AM

3 sets plus 30 sec handstand, 30 sec squat, 30 sec L-sit and 15 sec chin to bar. This one was interesting.

Comment #69 - Posted by: preacherman at November 17, 2010 10:34 AM

CFWU x3

5 rds
knees were bent on L-sits

Comment #70 - Posted by: Matthew at November 17, 2010 10:35 AM

Things started shaking like crazy on the chin to bar and L-sits around the 3rd but I managed to pull out 5 rounds + 15 sec L sits.

Comment #71 - Posted by: stryder9 M/36/5'8"/155# at November 17, 2010 10:45 AM

as rx'd

5 rds+handstands+squat+ L-sit

Comment #72 - Posted by: nucf m/24/5'7"/155 at November 17, 2010 11:00 AM

4 rounds and a partial handstand

I had to piece the L-sits together, and that became slightly pathetic near the end, with two and three second holds.
I did get braver in the chin-over-bars, allowing myself to ride through the shaking and chalk up longer first holds as I went along. The last one was 27 seconds.

Comment #73 - Posted by: TRN III at November 17, 2010 11:04 AM

3rounds + 10secs on squats (Freestanding HS)

HS a couple of seconds at a time, but got better :)
L-sits legs bent/ just tried to keep them up
FUN!!!

then...

Annie
5:47 PR by 2 minutes exactly!!! :)

Comment #74 - Posted by: brittk at November 17, 2010 11:24 AM

8 rounds plus handstand holds and squat holds. Knees bent a little on L-sits but I'm still pretty happy with myself.

Comment #75 - Posted by: Arthur at November 17, 2010 11:41 AM

5 rounds + 10sec L-Sit

Comment #76 - Posted by: B. Black 31/M/5'10"/195lbs at November 17, 2010 12:02 PM

45yom/6ft/190lbs

20 min AMRAP of:
30 Sec HSPU Hold.
30 Sec Squat Hold.
30 Sec L-Sit Hold.
30 Sec Chin over bar Hold.

7 Rds in 20:03

Or if you REALLY want to get technical:

6rds/30 Sec HSPU Hold/30 Sec Squat hold/30 Sec L-Sit hold/27 Sec Chin over bar hold in 20 min flat.

Tougher than it looks. My weak point was certainly the L-sits; I was breaking it down 20-10 in the first 2 rds, then had to go 15-15 on rd 3, then it was 10-10 for the next 3 rds, then it was a 5 sec deal on the last rd. I found that the squats were a break for me, I could've stayed down there for a long time...

Chimo!

Comment #77 - Posted by: Harry at November 17, 2010 12:06 PM

7 rounds

Comment #78 - Posted by: Joshua Artery at November 17, 2010 12:17 PM

8 rounds + full unbroken 30 sec L-sit. Not enough time to get to the pullup bar.

Handstands against wall, feet and heels only parts touching. No breaks on any sets. Strong all the way through.

Squats were just below parallel. Chest up and head neutral. No breaks, definitely the easiest of the bunch.

L-sits on stools. First and the last rounds unbroken. Remainder of rounds broken as needed...gamed these a bit. Tried to save a little for the finish as I know how slow I recover for later sets if I go all out. These were the hardest of the four.

Chin over bar holds. Easy and unbroken. Chin not permitted to touch bar at any time; chin had to be over and not touching the bar to count.

Finally a WOD my Judo injured knees can do!

Comment #79 - Posted by: Kelly Moore 47/F/5'/114# at November 17, 2010 12:18 PM

M/33/6'3"/198

5+15" Handstand Hold (all HSs against the wall).

Comment #80 - Posted by: Ben S at November 17, 2010 12:24 PM

Possibly my favorite shirt of all time!

Great workout, too.

Comment #81 - Posted by: Allison at November 17, 2010 12:28 PM

5 rounds. Boo. Still sore from Lynne last night. Total score 125, bw 185, strict (no kipping pullups)

Comment #82 - Posted by: Shaw at November 17, 2010 12:39 PM

M/U Sunday 101114

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

4 Rounds + 400m, DL's 275.

Comment #83 - Posted by: james.patrick [M/48/66"/135] at November 17, 2010 12:40 PM

I like

Comment #84 - Posted by: vlad at November 17, 2010 12:57 PM

Made up Sunday's wod

12 min. AMRAP
400 meter run
5 deadlifts

4 rounds + 400m - deads @ 155#

Comment #85 - Posted by: Carole F/52/5'6"/133 at November 17, 2010 12:58 PM

m/41/177cm/87kg.

Subs:
Handstand at angle - hands about 50 cm from wall
L-sit tuck - between low benches
Bad, lazy chin over bar hang on wall bar

6 rounds and handstand


Comment #86 - Posted by: JohanS at November 17, 2010 1:03 PM

@brooks
cfwu 3x10

great work out//new favorit next to Cindy

5 rounds

Comment #87 - Posted by: budd 51 165 at November 17, 2010 1:07 PM

as Rx'd (free standing hand stands)
7 rds + 25s Chinover

Comment #88 - Posted by: Nathan Condella M/30/155/5'6'' at November 17, 2010 1:27 PM

5 rounds + 14 sec L sit

Comment #89 - Posted by: Castillo m/20/159 at November 17, 2010 1:38 PM

11 ROUNDS!!!

I beat the mathematically impossible :)...kidding.

Comment #90 - Posted by: Anon at November 17, 2010 1:43 PM

27/m/5'11"/180
As rx'd
3rds+10secHS
Tried to focus on good form on L-sits.
They took me forever.

Comment #91 - Posted by: justaman - liberty, sc at November 17, 2010 2:01 PM

m/37/6'1"/208

6 rounds plus 20 sec chin over bar. 10 seconds from 7 complete rounds, makes one wish they had not rested a few times somewhere

Comment #92 - Posted by: Scotty T @ CrossFit S2F(TX) at November 17, 2010 2:11 PM

m/165

as rx: 5 rounds + 23 sec chin over bar

Comment #93 - Posted by: jnel at November 17, 2010 2:17 PM

6 rounds + 14 seconds hand stands.

Hand stands with heels against wall

Comment #94 - Posted by: Chris O m/29/178 at November 17, 2010 2:42 PM

M/31/5'9/167

6 rounds

+30
+30

L-sit and chin over bar were killer

Comment #95 - Posted by: CChurch at November 17, 2010 2:47 PM

M/64/181-Rehab- Scaled to Puppy-Complete as many rounds as possible in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second tuck sit hold
30 second Chin over bar hold
3 Rounds, plus 30 sec ea handstand, ssquat, tuck sit.

Comment #96 - Posted by: peejay2 at November 17, 2010 2:47 PM

Anon #89
How can you possibly have completed 11 rounds in 20 min, when in fact 10 FULL ROUNDS, UNBROKEN with ABSOLUTELY NO TIME LOST ON TRANSITION equals to 20 min exactly?...I am puzzled...

Comment #97 - Posted by: Harry at November 17, 2010 3:02 PM

7 rounds + 24 sec handstand hold

L-sits were done with legs tucked

Comment #98 - Posted by: Jones m/25/6'7/220 at November 17, 2010 3:05 PM

#96 Harry - I think Anon #89 is joking

Comment #99 - Posted by: Chris O m/29/178 at November 17, 2010 3:12 PM

Did this in a hotel room so had to mod a lil: everything rx'd except chin over bar; Instead, subbed pushup holds at the bottom using a closed fist at abdomen level for 30. Completed 4 rnds

Comment #100 - Posted by: Cphil24m/165#/69" at November 17, 2010 3:16 PM

Did this workout with only two modifications:

I used TRX bands, hooked my feet in them and walked myself up into about a 50-60 degree handstand/plank.

For the L hold, I turned it into a knee tuck (used heavy kettle bells and a step aerobics platform to approximate parallets.)

I finished 3 rounds and 5 seconds of the chin above bar hold.
I finished 4 rounds in 21: 41.

Comment #101 - Posted by: RJB7 at November 17, 2010 3:32 PM

As Rx'ed

7 rounds.

Comment #102 - Posted by: DajM M-32/5'7"/153 at November 17, 2010 3:34 PM

5 rounds + 30 second L-sit

Chin-ups holds were the toughest for me (L-sits a close second). And to think I held the record in elementary school for bent-arm hang hold. Hahaha, 35 years and 100 lbs took away my edge!

Comment #103 - Posted by: Ronnieboy at November 17, 2010 3:41 PM

oh ya...

Laurie Galassi, that is a very impressive video! Amazing consistency among rounds.

Thanks for posting and putting yourself out there.

Inspiring to say the least!

Comment #104 - Posted by: Ronnieboy at November 17, 2010 3:43 PM

16 weeks Post Op Rotator cuff surgery
Push up and Squat holds, 10 rounds

Comment #105 - Posted by: Pete In Sun City at November 17, 2010 3:50 PM

6 rounds
Subbed 110# barbell OH for handstand push-ups.
Last five rounds I could only do :15 Pull-up hangs

Comment #106 - Posted by: Linwood Wright at November 17, 2010 3:53 PM

5 rounds. All unbroken but for tuck sit.

Comment #107 - Posted by: therozfather. 31/M/195 at November 17, 2010 3:55 PM

amrap 20:00:
:30 handstand hold (unbroken)
:30 air squat hold (unbroken)
:30 leg raise hold (2-3 sets every round)
:30 pullup hold (1)(2)(2)(2)(2)(1)

6 rounds 11/17/2010 (+ handstand, air squat)

Comment #108 - Posted by: johnathon in seattle 29/5'8/162 at November 17, 2010 4:01 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 6 rnds + handstand hold + 24 sec squat hold.

C/D: skipped.

Used the computer to click on each second to ensure an accurate count on each hold. Handstands against wall, with minimal to no contact; squats below parallel; L-sits on parallettes; held chin over bar using chin-up grip.

L-sits were, by far, the most difficult part of this one. It smoked my abs (thereby making the chin-up hold more painful) and arms (making the handstand hold less comfortable). Had fun with this one.

Comment #109 - Posted by: rjf (Since 07-20-07. WOD no. 913) at November 17, 2010 4:04 PM

my 7 year old did this one with me today! she made 9 rounds!! woooo! i only did 6 rounds and up to 5 sec on the squat! i liked this but my wrists kinda hurt now!! she had a blast beating mommy!!! ;)

Comment #110 - Posted by: micah at November 17, 2010 4:06 PM

M/42/180

As rx'd:

7 rounds. The l-sits were the toughest by far and broke on the last three rounds.

More better faster

Comment #111 - Posted by: Marty at November 17, 2010 4:07 PM

did handstands against the wall. L-sits were saggy.
6 rounds plus 15sec handstands

Comment #112 - Posted by: cnc at November 17, 2010 4:12 PM

26M/71"/220

4 RNDS + Handstand. This is a hard w/o for my 2nd week on CF.
i look forward to doing this one an a couple months.

Comment #113 - Posted by: J Kirk at November 17, 2010 4:21 PM


5 rounds plus 12 second handstand

Comment #114 - Posted by: Kevin McClellan 49/M/195 at November 17, 2010 4:25 PM

F/38/5"2"/110

4 rounds +Handstand hold + squat+ L-sit + 18 sec chin over bar hold

L-sits were done with legs tucked

Comment #115 - Posted by: belle at November 17, 2010 4:27 PM

4.75 rx'd with free stand hand stands (no wall)

Comment #116 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 17, 2010 4:28 PM

4 rds w/ tuck sit on rings. .6 mi run wu 4:53

Comment #117 - Posted by: kevin o at November 17, 2010 4:41 PM

CFWU x 3

5 Rds + HSPU, Squat, Chin to bar. Jumped to Chin bar as I could get the 30 seconds done in remaining time.

L-sits were done on two very wobbly Kettle bells.

Comment #118 - Posted by: F15E_WSO at November 17, 2010 4:49 PM

M/33/142lbs/5'5"

8 rounds plus 30 second hand stand
hand stand against wall
L-sit on paralletes

Comment #119 - Posted by: Brandon Burritt at November 17, 2010 4:49 PM

5 rounds + 15 secs chin over bar

Comment #120 - Posted by: Kyle A. at November 17, 2010 4:55 PM

6 rnds. + 30 seconds of the handstand against the wall.

Comment #121 - Posted by: Hughes/m/33/230/68" at November 17, 2010 4:59 PM

6rds +5sec Lsit

Comment #122 - Posted by: B-Mo M/6'/190/33 at November 17, 2010 5:04 PM

M/39/212lbs/6'3"

As Rx'd with 30 lb vest.

5 rounds even

Comment #123 - Posted by: Andrew at November 17, 2010 5:20 PM

F/27/145lbs/5'6"

As Rx'd

4 rounds + 30 sec handstand

Comment #124 - Posted by: Erin at November 17, 2010 5:22 PM

6 rounds

Comment #125 - Posted by: Ticotexas M/41/69/160 at November 17, 2010 5:23 PM

M/43/5'11"/185

5 rnds + 11secs chin over bar

legs were not straight out on L-sits

Comment #126 - Posted by: nutfam at November 17, 2010 5:28 PM

L sits were, much, more like what I call an X sit. Yes, thats what letter my drawed up legs made.

6 Rounds

HSPU's quite a sight.

Comment #127 - Posted by: The Anaconda at November 17, 2010 5:30 PM

4 rounds + 0:15 chin over bar.

Comment #128 - Posted by: PatS at November 17, 2010 5:37 PM

D @ home
5 rnds + 5 sec HS

Comment #129 - Posted by: waderpro D m/48 W f/45 at November 17, 2010 5:39 PM

5 rounds plus 23 sec handstand hold.

-L sits were more of a hold myself up no where near a perfect L

Comment #130 - Posted by: em :) at November 17, 2010 5:42 PM

35 yom 205 bwt

did 7 rounds of
7 sdhp w/ 85lbs
7 24 inch box jumps
110m sprint
time: 7:25

Comment #131 - Posted by: brian t at November 17, 2010 5:49 PM

6 rds 20 sec L-hold.

L-hold's weren't pretty. All other's unbroken except 4th rnd of chin over bar.

Comment #132 - Posted by: Jim D. 50/m/165/5'11" at November 17, 2010 5:50 PM

5 rounds + 8 sec L sit

Comment #133 - Posted by: Townsend m/27/5'8"/140 at November 17, 2010 5:59 PM

4 + HS, sqt & 15" L sit

Comment #134 - Posted by: chavez at November 17, 2010 6:00 PM

Sprint Clock (60 ft. Shuttle; 1 the first, 2 the second, 3 the third...) followed by max rep 95lb OHS in 5 minutes

8 minutes + 7 shuttle sprints, 56 OHS

Comment #135 - Posted by: B. Rhaly at November 17, 2010 6:10 PM

6 +20 sec. squat (L-sits=obtuse angle... ha ha)

Comment #136 - Posted by: mcdontron at November 17, 2010 6:16 PM

as rx'd:

5 full rounds + handstands + squats

Comment #137 - Posted by: Ken Mitchell at November 17, 2010 6:54 PM

M/24/6'1"/180

As Rx'd:
6 rds + HS + 5 sec. Squat

Comment #138 - Posted by: upstatesooner at November 17, 2010 6:56 PM

5 rounds + 10 seconds L-sit

Comment #139 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 17, 2010 6:57 PM

F/40/5'6"/145

5 rnds + HS + squat

handstand- & squat-holds unbroken :-); subbed tuck-sits for L-sits; kinda liked this one

Comment #140 - Posted by: mom to five at November 17, 2010 6:58 PM

Rad vid Heather and Mel. Quite impressed with Mel's first handstand hold... you made it look so easy!

Comment #141 - Posted by: Matt Chan at November 17, 2010 6:59 PM

First WOD in a couple of weeks = ECSTATIC :) Subbed pull/chin-up varied grip and not full ROM for pull-ups. As well as tuck sits on a dip contraption. Rounds: 6 + 30 second handstand.

Comment #142 - Posted by: José Riesco III: M/25/5'9"/170 at November 17, 2010 7:06 PM

2nd WOD
200 Burpees 4 time
1st 100 in 4:47
Overall time: 11:18

Comment #143 - Posted by: Mad Max at November 17, 2010 7:32 PM

6 rounds: Did L-sits with knees bent though... I didn't have a wall for the hand-stand so my husband helped balance me. On one of his rounds, I dropped him starting the hand-stand, Ultimate FAIL on my part!

Comment #144 - Posted by: Lauren at November 17, 2010 7:34 PM

M.36.170

As rx'd

5rnds + 25sec L-Sit

Comment #145 - Posted by: LMD_Mike at November 17, 2010 7:36 PM

as rx'd
6 rds in approx 19:20

Comment #146 - Posted by: Jon-David at November 17, 2010 7:40 PM

10 seconds short of 8 rounds because somebody was on the pull-up bar that I was using. UGH!
But attribute the good number of rounds to the fact that I had to do a plank instead of L-sit because of sciatica issues these last few weeks. I'm sure I would have had a couple less if rx'd

Comment #147 - Posted by: Amykr F/38/5'9"/143 at November 17, 2010 7:49 PM

L sit= holding self up off floor
Handstands and squats were not bad.
Chin above bar is another story...

6 rounds

Comment #148 - Posted by: thinlizzie at November 17, 2010 7:55 PM

9 rounds + 30 sec Handstand hold and 30 sec squat hold

Comment #149 - Posted by: Chandler W at November 17, 2010 8:00 PM

4 rounds + 10 sec Handstand Hold

Comment #150 - Posted by: Derek Z at November 17, 2010 8:03 PM

CFWUx3

2-even

normal overhand, then neutral grip for chin over bar holds.

Ernest 40/M/61"/164

The Beato article examines the disparities of fitness levels among individuals due to personal choices. This should be perfectly normal in a society that values freedom and liberty; ideals that the magazine, from which this article is taken, purportedly upholds. But ironically, the author suggests that the state, the government, the wielder of the "legitimized" monopoly of the use of force needs to intervene in such personal choices as a matter of "national security." So much for "Free Minds and Free Markets," but what more could be expected from the sell-out, beltway libertarians at Reason. Just my $0.40 worth.

Comment #151 - Posted by: twiki2 at November 17, 2010 8:12 PM

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold - this was the weak point did not maintain strict L form
30 second Chin over bar hold - performed on 2" angle iron in hotel stairwell

6 rounds even
then 10 minute break and made up "Blake"

Comment #152 - Posted by: tdhalls at November 17, 2010 8:45 PM

F/33/135

6 rounds

Chin over bar holds were the most difficult for me.


Comment #153 - Posted by: Kristin C. at November 17, 2010 8:45 PM

the weather forced me to train indoors so replaced chin above bar hold with supermans.

5 rounds Handstands and 14 secs squat hold.

Comment #154 - Posted by: Optimistic Dan at November 18, 2010 2:18 AM

6 rounds 5 sec L-sit...

The L sits started looking more like really lazy L's towards the end. This WOD was more fun than I anticpated. Rubber WOD with B-Mo today 1-0-1.

NEVER QUIT!!

Comment #155 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at November 18, 2010 4:07 AM

Row 500m
BS-135x5,225x5,235x5,x5,x5
SP:135x3,x3,x5,x5,x5

WOD:

7 rnds + 20sec L-sit rx'd*

*most holds short, difficult to pause watch.

later,
b

Comment #156 - Posted by: brian p m/34/5'8-1/2"/169 at November 18, 2010 4:20 AM

M/24/6'1"/180

As Rx'd:
6 rds + HS + 5 sec. Squat

Comment #157 - Posted by: upstatesooner at November 18, 2010 4:27 AM

m/178cm/86kg/34y
6 rounds
L-sit and chin over bar ware broken from third round

Comment #158 - Posted by: gepeto at November 18, 2010 5:59 AM

6 rounds + HS hold and Squat hold

L sits were weak and need work. Did better with HS hold than I thought I would, all unbroken sets.

Comment #159 - Posted by: Bells 38/192 at November 18, 2010 6:18 AM

M/5'8"/157/40

6 rounds + HS + Squats + L-SIT

Comment #160 - Posted by: Darol at November 18, 2010 6:48 AM

8 rounds + 15 sec HS Hold

Comment #161 - Posted by: Chris Lutes at November 18, 2010 7:10 AM

"Fran"

5:19(P mother f*cking R!!)


Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

5 rds

Comment #162 - Posted by: Devin D at November 18, 2010 7:44 AM

AMRAP:

30 sec Handstand hold (unbroken)
30 sec Squat hold (unbroken)
30 sec L-Sit hold (2rds straight leg, rest bent knee)(unbroken)
30 sec Chin over bar hold (last 2rds broken)

5 rounds + handstand & squat..

Comment #163 - Posted by: knodes at November 18, 2010 8:04 AM

Jeff @ 2.0
6 rounds + 8 seconds handstand hold.

Comment #164 - Posted by: Jeff & Charity @ CF Snohomish at November 18, 2010 8:24 AM

4 rounds + 30 sec L-Sit

Comment #165 - Posted by: Mad Max at November 18, 2010 9:04 AM

Done 11/17 - 5 rounds plus handstand and 30 seconds squat. L-sits were degenerating at the end, so not rx'd. Wow, cool innovative workout, loved it!

Comment #166 - Posted by: Kamper M/46/205/74" at November 18, 2010 9:46 AM

Wilson: 6 rounds
Aaron: 6 rounds + 17 sec L-sits

Comment #167 - Posted by: Aaron Acosta at November 18, 2010 9:47 AM

6 Rounds and 20 sec on L-sits
first two rounds clean on the L sits, after that the L-sits where not that clean

Comment #168 - Posted by: Vic at November 18, 2010 10:00 AM

5 rounds + 8 sec L-Sit

Pretty shaky and not quite parallel on the L-Sits by the end.

Comment #169 - Posted by: Garth M/28/6'2"/185lbs at November 18, 2010 10:01 AM

6 and a half rounds

Comment #170 - Posted by: DavisBenDavis at November 18, 2010 10:10 AM

5 rounds- 21 minutes

L-sits were horrible. Great WOD, much harder then expected.

Comment #171 - Posted by: Mwilliams at November 18, 2010 10:49 AM

5 rounds + 12 second L Sit

Comment #172 - Posted by: JDisch at November 18, 2010 11:05 AM

4 R + :02 on the pullup.

Comment #173 - Posted by: Jen Osborn f/26/175/5'11 at November 18, 2010 12:03 PM

6 rounds + Lsits

Comment #174 - Posted by: D.Swan at November 18, 2010 12:19 PM

5 rounds plus handstand and squat holds
L-sits on parallets (counted as long as feet were off ground w/ legs straight).
Handstands on parallets, wall support

Comment #175 - Posted by: Jette 41/M/5'11"/175 at November 18, 2010 1:34 PM

Rx'd

5 rounds + hsh

Comment #176 - Posted by: amped 36/M/195/6' at November 18, 2010 1:46 PM

5 rounds even

Comment #177 - Posted by: SDH M/24/6'2"/205 at November 18, 2010 1:57 PM

Mod- HS slightly off wall, L-sit static extended dip knees raised.
2:21/2:41/2:51/4:02/4:03/4:02
Total- 6 rds
L-sits and COB were tough!

Comment #178 - Posted by: Phoenix at November 18, 2010 2:31 PM

M / 6'0 / 177lbs / 33yrs

5 rounds + full 30 sec handstand hold

Comment #179 - Posted by: JoeK at November 18, 2010 2:34 PM

4 rounds even. Done at home, so had to do pullup hold on my fingertips over house trim, not so nice. L holds devolved into an h-type hold...

Comment #180 - Posted by: ScottMacArthur at November 18, 2010 3:36 PM

m/51/159
4 rnds+ hs

Comment #181 - Posted by: David Lingle at November 18, 2010 4:02 PM

M/33/5'4"/140lbs
As RX'd
8 rounds + 8 seconds of handstand hold

Comment #182 - Posted by: Matthew Burritt at November 18, 2010 4:31 PM

3

Comment #183 - Posted by: myles456 at November 18, 2010 5:06 PM

5 rounds + handstand + squat
as rx'd

I definitely would have gotten 6 rounds, but there were some complications with how I was timing myself and the L sit area was taken for round two. So I was force to improvise, which ate up some time.

-HS were against a wall and unbroken
-S were fairly easy and unbroken
-L sits were hard, but I surprised myself with how long I could actually hold the position. I could have better form on them.
-PU was unbroken until round 6.

Comment #184 - Posted by: Magnus 25/5'8"/155-160 at November 18, 2010 5:07 PM

Crossfit warmup 3 rds with pushups in place of pullups (pulled muscle in arm having surgery 5 yrs ago).

As rx'd:
95, 115, 135 x 4 rds, 155 (f on rep 2 only)

Cooldown on crosstrainer 10 min.

Threw degenerative disc out with this movement. Back is sore, pushing ibuprofen, need the rest day tomorrow.

Comment #185 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 18, 2010 5:08 PM

7 rounds but only a 10 second chin over bar hold on last round. after round 2 I had to bend at the knee for the L-sit hold. The squat was effortless. Hand stands got tough at round 6 and 7. chin over bar holds were all tough. L sits were the worst. Guess I need to work on those.

Comment #186 - Posted by: blaine vigilante m/33/190/5'9" at November 18, 2010 5:39 PM

5 rounds

Comment #187 - Posted by: Thatcher M/43/5'10"/200 at November 18, 2010 6:06 PM

ryan and kristy - 4 rounds

Comment #188 - Posted by: ryan k at November 18, 2010 6:22 PM

7 rounds + 30 sec HS + 30 sec Squat
Used parallettes for L-sit hold, from 5th round did tuck-sit hold instead.

Comment #189 - Posted by: bahec at November 18, 2010 7:42 PM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 7 complete rounds + :18 seconds of L-Sit
This was a WOD I was not sure how I'd do... with long poses and continuously working, I didn't know when or if I was going to start failing. I actually felt it most in my pullup pose, but the L-Sit was also touch after a while. I pretty much kept on moving the whole time. I did my L-Sits on these yoga foam blocks. I was pleasantly surprised that the handstand hold was really pretty easy. I did the WOD Blake yesterday so I thought my shoulders would be sore, but not too bad.
GOOD WOD. Nice to change it all up like this every once in a while.

Comment #190 - Posted by: Anton at November 18, 2010 7:52 PM

4 Rounds

Complete as many rounds as possible in 12 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Comment #191 - Posted by: JT at November 18, 2010 10:01 PM

6 rounds plus HS + SquatHold + Lsit

Comment #192 - Posted by: Abraham M.36.168 at November 18, 2010 10:08 PM

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (1/2 with feet on bar in 90 degree angle)
30 second Squat hold
30 second Plank hold
15 second Chin over bar hold

Rounds: 9

Comment #193 - Posted by: lioness at November 19, 2010 2:07 AM

Hey! I've worked with that Sky crane! Shout out!

Comment #194 - Posted by: Wendy Greene at November 19, 2010 7:02 AM

3 rounds + all but chin over bar

Comment #195 - Posted by: Sinal M/31/5'9"/215 at November 19, 2010 8:47 AM

6 rounds.
Did more like knee raise-sit and did hand stands against a wall. Freaking intense.

Comment #196 - Posted by: EmilX at November 19, 2010 9:05 AM

Eric: 4 rounds + 13 seconds chin over bar

Harold: 4 rounds + 4 seconds of squats

Debbie: 5 rounds (modified)

Stacey: 5 rounds (modified)

Comment #197 - Posted by: jenniferg at November 19, 2010 9:22 AM

5 rounds + 15 seconds HS

Comment #198 - Posted by: BillB at November 19, 2010 9:41 AM

As rx'd, 6 rounds.

Handstand and squat were like little slices of heaven after the L-sit and chin-over-bar. Got the first 30 second L-sit, but these deteriorated quickly - by the end, they were 3-5 second chunks. Rectus femoris is still cramping on me. Chin-over-bar was hard too, but I think this was mostly mental. Had 35 seconds left on the clock going into the last chin-over-bar. Got the first 15s, quick 5s break, and then held on until the timer expired. Tough WOD for not doing any "work".

Comment #199 - Posted by: Mel/37m/5'10"/175 at November 19, 2010 11:16 AM

m/32/170lb/5'8"

as rx'd

Did the handstands and squats unbroken, had to really break up the L-sits after the second round to 10 secs then 5 secs. The chin over bar was tough as well and could go about 25 secs in the later rounds then had to jump back up for the last 5 secs.

Comment #200 - Posted by: Adam Hamm at November 19, 2010 11:29 AM

m/32/170lb/5'8"

forgot to post results

7 rounds in 20:20

Comment #201 - Posted by: Adam Hamm at November 19, 2010 11:29 AM

M/58/165

8 rounds+30+30+30+11
Handstand, squats and pullups unbroken. I enjoy WOD's like this....I get to win!

Comment #202 - Posted by: Skip Chase at November 19, 2010 3:34 PM

stopped after 10 mins

Comment #203 - Posted by: Greg/6'3"/216/38/M at November 19, 2010 5:06 PM

M/25/159 GregAWU

Not really able to time this properly, did the first 10 minutes with a 30 second work, 5 second transition timer. Next 10 minutes was 30/10. Ended up with 8 rounds, but in reality the amount of down time was significant.

I would say, 5 rounds in reality.

Comment #204 - Posted by: Y. Zhou at November 19, 2010 8:28 PM

7rds. Handstands were against a wall.

Comment #205 - Posted by: Libbie at November 20, 2010 12:41 PM

5 rounds + HS against wall (facing). Did my best self-counting, trying to go as slowly as reasonable.

Comment #206 - Posted by: Khaled/6'2"/168/23/M at November 20, 2010 2:41 PM

5 rounds. Legs not quite parallel on L-sits.

Comment #207 - Posted by: hillmanb at November 20, 2010 6:34 PM

4 rounds + 30 handstands & squat hold

handstands and squats unbroken all rounds. L sits i had to tuck my legs in for the last 2 rounds.

Comment #208 - Posted by: Dexter 18/6'0"/145 at November 20, 2010 7:42 PM

4 Rounds + 30 handstand, squat, and L

(sub'd hanging leg lift 4 L hold)

Comment #209 - Posted by: Mrs. Hubbard F/25/145 at November 21, 2010 6:58 AM

back after a long hiatus

4 rnds + H/S & 21 sec squat

2 Rnds RX'd
2 Rnds scaled L-Sit (can't really "L") & Chin hold to 15 seconds

Comment #210 - Posted by: XAF at November 21, 2010 11:50 AM

5 rds + 10sec

Comment #211 - Posted by: pgily at November 21, 2010 4:49 PM

11 sec shy of 6 full rds

Comment #212 - Posted by: ecp2 at November 21, 2010 4:50 PM

(L-sit form weak) - 5 rounds

Comment #213 - Posted by: dsm19 M/31/6'0/210 at November 21, 2010 5:56 PM

subbed L sit for V sits.

7 rounds, HP+Squats

Great workout

Comment #214 - Posted by: BarryT at November 22, 2010 6:06 AM

7 rounds
lots of subs.

Comment #215 - Posted by: runnermom at November 22, 2010 10:54 AM

as rx'd 5 rounds plus hand stand and squat

Comment #216 - Posted by: GrandeLSM at November 22, 2010 11:01 AM

6 rounds, bent legs at the knees on the last two rounds of L sits - made it much easier.

L sits were the hardest part, closely followed by chin up holds. Squats and handstands were break time.

Did this right after hang power snatch wod from yestaerday.

Comment #217 - Posted by: clark at November 22, 2010 12:33 PM

For time:
400 m run
20 box jumps
20 bur pees
400 m
15 kb swings 1.5 pd.
15 bur pees
400 m run
10 thrusters 135 lb,
10 bur pees
400 m run

15:40

Comment #218 - Posted by: al deezy at November 22, 2010 1:05 PM

5 rounds - brutal

Comment #219 - Posted by: Joshua Sullins at November 22, 2010 1:55 PM

5 rounds + 10 sec hold

No L-Sit but used a dip bar to get into L-position

Comment #220 - Posted by: egan m/22/69/160 at November 22, 2010 3:28 PM

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (supported by power rack bar)
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

4 rounds

Comment #221 - Posted by: Louis Herrera 51 70" 178 at November 22, 2010 9:17 PM

5 rounds + handstand hold

Comment #222 - Posted by: Mik at November 22, 2010 11:54 PM

7 rounds+ tucshandstand hold +squats.+ one secolnd tuck sit hold arms really shaking at the end

Comment #223 - Posted by: hillmang at November 23, 2010 2:10 AM

Missed

Comment #224 - Posted by: Bphantom at November 23, 2010 5:36 AM

5 rounds

3 in the first 10 minutes then lost some steam

Did it at home with the dip bars for the l sit...nose was smashed against the doorway header for the pull ups

Comment #225 - Posted by: Cleveland at November 24, 2010 10:45 AM

5 rounds + HS, Squat & L-sit

HS supported by squat rack bar. found l-sit & chins hardest. chins broken all the way (15,10,5). l-sits started straight leg but bent at knee from half way through 2nd round. will work on these.

Comment #226 - Posted by: zenoperegrinus at November 24, 2010 12:27 PM

WU
5 rounds + 10 second of chin over bar
M/49/197#/72"

Comment #227 - Posted by: RB at November 24, 2010 5:08 PM

4 Rounds plus 30 sec HS, 30 Squat Hold & 12 sec L-sit. The L-sits took FOREVER, as the rest were unbroken.

Comment #228 - Posted by: Edwin 28/M/68"/170 at November 25, 2010 10:43 AM

WOD: 20 AMRAP:
HSholds at wall rxd
squats rxd
l-sits rxd
1 ring chin over ring rxd

7 rounds+30sec hshold

m,27,185,177cm

Comment #229 - Posted by: AJ at November 26, 2010 11:08 AM

m/37/5'9/183
CFWU-2. Running a little late. Superman. Burgener. Row 500m.
5 rounds, 1st 3 exercises on 6th + 6 sec on PU. Integrity not real good on L sit. Need to keep upper leg tight - hip flexor area. Don't go as deep in squats next time. Hold at parallel.

Comment #230 - Posted by: jrm at November 26, 2010 7:15 PM

5 rounds + 12 sec L-sits

L-sit and pull ups broken in 2-3 sets after 2nd round

Comment #231 - Posted by: schinizel/32/m/150ish/5'8 at November 27, 2010 7:39 PM

6 rounds with mostly half L-sit.

Comment #232 - Posted by: LA at November 28, 2010 8:58 AM

5 rounds + 22 second L-sit
Rx

Comment #233 - Posted by: MNinKC at November 29, 2010 2:49 PM

5 rds plus HSPU hold and 10 sec squat hold in 6th rd

Comment #234 - Posted by: MoGreene at November 30, 2010 6:05 AM

3 rounds 1 HSP

Comment #235 - Posted by: JerryM (m/39/6'2"/240) at November 30, 2010 6:10 AM

m/39/185/5-10

As Rxd 7 rds even at 20:00.
HS and SQT were easy,
the chair/Lsit were the toughest, PU hangs were not easy either. All in all a good workout, felt it more the next day then I expected.

Comment #236 - Posted by: Matt A at November 30, 2010 10:40 AM

Missed. Rest and rehab low back injury.


"Mrs. Wobbly"
Missed

Comment #237 - Posted by: Miyagi 30/m/168.6# at November 30, 2010 4:21 PM

WOD 20 Min AMRAP

5 Rounds +hsh + sqt hold.

before,HB B/S 5-5-5-5-5 @ 112.5kg

cruel !

Comment #238 - Posted by: Peter Keenan Scotland at December 6, 2010 6:11 AM

CFWUx3
5 rds

Comment #239 - Posted by: Doug at December 14, 2010 1:30 PM

That was hard.
HS: rx'd
SQ: 2.5lb plates under heels
L-sit: knees bent from round 4 onward
COB: this was the worst, very broken up
20 min, 6 rounds exactly.

Comment #240 - Posted by: Harpo m/43/145/5'7" at December 17, 2010 4:09 PM

30 sec handstand hold
30 sec squat hold
30 sec L-sit hold (kness very bent then moslty h-sits)
30 sec chin over bar hold

4 rnds 20 min

Comment #241 - Posted by: joe138 at December 27, 2010 10:09 AM

M/33/5'9"/155

5 rounds exactly

Comment #242 - Posted by: Antun Karlovac at January 8, 2011 11:01 AM

30 sec handstand hold
30 sec squat hold
30 sec L-sit hold (bad form even with elbow rest)
30 sec chin over bar hold

4 rounds + 30 sec handstand hold
20 min

Comment #243 - Posted by: pete99 at January 17, 2011 4:25 PM

M/23/70"/195#

scaled to 10 minute AMRAP

1 round + Handstand Hold + Squat Hold + L-sit Hold

Comment #244 - Posted by: Bill Gibson at February 8, 2011 4:44 AM

m/33/158/5'9"

4 rounds + 22 seconds on the handstand

Harder than I thought!

Comment #245 - Posted by: Jiggastemple at February 15, 2011 12:33 PM

5rds

Comment #246 - Posted by: Silva at March 3, 2011 4:00 AM

5 rnds + 30 seconds hand stand hold

Comment #247 - Posted by: Chaps at April 13, 2011 11:27 AM

6r+ 5sec squat

Comment #248 - Posted by: Michal at April 23, 2011 8:10 AM

6 rounds plus handstands, chinups, squats. L-Sit on roman chair at about 135degrees

Comment #249 - Posted by: Ryan 6'/187/34 at May 7, 2011 6:56 PM

4 rounds

Comment #250 - Posted by: dcyn at October 13, 2012 5:36 PM

CrossFit: Forging Elite Fitness: Wednesday 101117 chanel bag for cheap http://russmir.eu/inf/

Comment #251 - Posted by: chanel bag for cheap at July 15, 2013 8:17 PM

6 rounds + 15sec L-sit

Comment #252 - Posted by: William M. at June 18, 2014 11:58 AM
Post a comment






Remember personal info?