January 9, 2011

Sunday 110109

Weighted pull-ups 1-1-1-1-1-1-1 reps

Josh Everett 154lbs at 185lb BW, Laurie Galassi 77lbs at 127lbs, Kim Malz 70lbs at 133lb BW, Miranda Oldroyd 45lbs at 149lb BW.
Post loads and body weight to comments.

Compare to 100814.

LeadingSeamanPhysicalTrainerJulesCanaiderRoyalAustralianNavy_th.jpg

Enlarge image

Jules Canaider, Victoria, Australia.


"Mikko Salo: Coming to America Part 1", CrossFit Journal preview video [wmv] [mov]


Water balloons and double-unders - video [wmv] [mov]


Overview of the CrossFit Stone Making Party with Rob Orlando - video [wmv] [mov]


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

Miranda Oldroyd on today's WOD - video [wmv] [mov]


"Industry is a better horse to ride than genius."
- Walter Lippman

Posted by lauren at January 9, 2011 5:00 PM
Comments

Yes! Much needed strength day, Been pushin so hard I think I'm gonna break. Still pschyed over having to PR's in the first week of 2011, gonna be a great year! Awesome pic BTW.

Comment #1 - Posted by: J-Bird at January 8, 2011 5:04 PM

how would one even strap on 154lbs

Comment #2 - Posted by: Shane G/ 220/6'3"/26 at January 8, 2011 5:14 PM

All the videos are great! Thanks for posting them!

Comment #3 - Posted by: J-F/20/5'9/160 at January 8, 2011 5:15 PM

Cant stop laughing. That water balloons DU video is awesome!! :)

Gotta love Mikko and Graham aswell, great stuff!

Comment #4 - Posted by: Anders at January 8, 2011 5:19 PM

Thank you Miranda for eating cookies on vacation! My daughter often reminds me of your advice at the Monrovia cert: "Don't be a psycho!" This especially happens when we hit Starbucks and I really want a cheese danish!

Comment #5 - Posted by: Amykr F/38/5'9"/143 at January 8, 2011 5:20 PM

I used a 20 pound vest and rest of the weights in a backpack.
1. 40
2. 60
3. 70
4. 80 X 0
5. 75 X 0
6. 72.5
7. 72.5 X 0

Comment #6 - Posted by: José - M/25/5'9"/169 at January 8, 2011 5:30 PM

Body weight: 172 pounds

Comment #7 - Posted by: José - M/25/5'9"/169 at January 8, 2011 5:35 PM

Subbed 10 rope climbs per 5 wall climbs...

26:27

Comment #8 - Posted by: Mad Max at January 8, 2011 5:57 PM

Wait, this is exactly what I wanted to do today!!!

Comment #9 - Posted by: David m/26yrs/169cm/78kg at January 8, 2011 6:26 PM

#1, Shane...

Chain-belt.

Comment #10 - Posted by: Anon at January 8, 2011 6:33 PM

The Miranda video did not disappoint. Thanks!

Comment #11 - Posted by: hax at January 8, 2011 6:43 PM

Absolutely horrible form on Laurie's pull ups. Do NOT kip or swing with weighted pull ups, EVER. Strict only wehn performing weighted pull ups.

Comment #12 - Posted by: JMK at January 8, 2011 6:53 PM

# 11 JMK

Why???

Comment #13 - Posted by: Shane G/ 220/6'3"/26 at January 8, 2011 6:57 PM

+72.5lbs @ 174lbs

Comment #14 - Posted by: Chris/174/6'3"/24 at January 8, 2011 7:10 PM

Just did this a couple days ago and set a new PR.
131 @ 225 bwt.

Comment #15 - Posted by: Erik Miller at January 8, 2011 7:16 PM

I always considered kipping during weighted pull ups cheating. Same as bouncing the bar off your chest when you max bench.

Comment #16 - Posted by: R at January 8, 2011 7:30 PM

What metric does HQ use to determine whose scores/times they post for each WOD?

Just wondering if it's something other than "we post everyone's score who tests the WOD beforehand"

thanks

Comment #17 - Posted by: michigan at January 8, 2011 8:14 PM

Felt bad all day, but I have never maxed on weighted
pull-ups and the videos and numbers posted got me siked. Motivated enough to do the WOD, but not change out of comfy clothes. This one was done in jeans, sweatshirt, and crocs.

65-90-100-100-110-110(pr)-120(f)

(M/34/5'9"/165)

Comment #18 - Posted by: Blackout at January 8, 2011 8:36 PM

DU's vs water balloons movie is incredibly funny.

Comment #19 - Posted by: math at January 8, 2011 8:45 PM

I did an experiment... Weighed myself before and after doing this WOD.

Before: 76.8kg, 25% body fat

WOD: 20kg, 22.5, 25, 27.5, 30, 32.5 (f), 25

After: 76.1kg, 24.4% body fat

This has done my head in :P

Comment #20 - Posted by: David m/26yrs/169cm/78kg at January 8, 2011 9:09 PM

SO......

to kip or not to kip, that is the question.

Comment #21 - Posted by: jacobg at January 8, 2011 9:31 PM

So these weighted pull ups can be strict or kipping? Basically just get your chin over the bar however you can with as much weight as you can?

Comment #22 - Posted by: Riley at January 8, 2011 9:41 PM

It's a strength workout, not a power workout.

Therefore not kipping.

Just my opinion.

Comment #23 - Posted by: David m/26yrs/169cm/78kg at January 8, 2011 9:47 PM

Bodyweight ~175
Pullup +75
Chinup +85

Comment #24 - Posted by: Robert 36/5"6"/175 at January 8, 2011 11:05 PM

Crossfit Sri Ram Ashram, India

Vijai 45kg at 61kg BW
Bachendra 20kg at 65kg BW
Ravi 35kg at 68.5kg BW
Gautam 32.5kg at 59kg BW

Comment #25 - Posted by: rashmi at January 9, 2011 2:26 AM

Crossfit Sri Ram Ashram, India

Yesterday's WOD (wall climb)

Vijai 23:21 rx
Bachendra 20:24 3 rounds

Comment #26 - Posted by: rashmi at January 9, 2011 2:35 AM

25-35-45-55-65-75-80
80lbs at 185lb BW

Nice job and vid Laurie G.

Comment #27 - Posted by: gb 43/m/71"/185# at January 9, 2011 2:51 AM

66lbs

Comment #28 - Posted by: Scott at January 9, 2011 4:29 AM

1: 40
2: 60
3: 70
4: 80 -fail
5: 75 -fail
6: 72.5 -fail
7: 70

159LBS BW ...second week of doing crossfit and lovin it! BRING ON THE PAIN!

Comment #29 - Posted by: Matt at January 9, 2011 4:54 AM

35 m @ 172 lbs
100,110,120,130,140,150,160
Did 150 For 3 Rep Max
We Go HEAVY @ CrossFit St. Augustine

Comment #30 - Posted by: John at January 9, 2011 4:58 AM

Ok. Repeat after me. "I'm a Crossfitter, and I do Pull-ups". Owzat? Get used to it...we do pull-ups around here. All kinds of 'em. Lots and lots of pull-ups. Let's chat about pull-ups, shall we?

Today is actually a strength day. Any time you see a pattern like 1-1-1-1-1-1-1 or 3-3-3-3-3 or 5-5-5 you are having a strength day. Today we are looking at 7 attempts at a 1-rep max PU, a PU where we move the most weight we've ever moved (more on that in a minute). The pattern is exactly the same as the one we used for the 3-rep max Front Squat. Warm up. Think about your goal, the result you are gunning for, and make that rep 6. Build up to that max with the other 5 "one-reps", and then shoot for the moon on rep 7. 2-3:00 between sets, enough to re-boot but not enough to cool down.

Again, more experienced Crossfitters may pick a number, say 90% or 95% of their 1-rep max, and do that straight across. Great training for an experienced CF'er, but let's be honest...if you can even do one, unassisted PU you've never strapped on any weight to make a pull-up HARDER. Play it straight this time. Ascending weight headed toward a new max.

Or, if you are using anything to ASSIST you in doing PU, use a DESCENDING amount of assistance. With each rep DECREASE the amount of help you are getting. Use fewer plates on the Gravitron. Use progressively thinner bands. Do a jumping PU from lower and lower boxes so more and more effort is coming from your upper body. Make each set a little harder than the last.

Which brings up the question that we will surely get, either today or when we have some typically massive amount of PU show up in "Angie" or whatever: bingo, how can I build up my PU? What can I do to increase my ability to do PU? The answer, Grasshopper, is quite simple.

DO MORE PULL-UPS.

Once upon a time, in a Crossfit far, far away, there was a place called the Crossfit Forum. It was populated by all kinds of creatures including a caste of benevolent giants. Indeed, even the king of the giants, Coach, lived there in that once upon a time. These giants would bestow upon the other, lesser creatures gifts that would make them, too, become giants. One of these gifts was GTG...Grease The Groove. Wanna do more Pull-ups (or push-ups, or box jumps or...)? Every chance you get over the day, every time you walk by a bar do a couple PU. 2 here, 5 there...do PU every chance you get. Strict, Kip, Jumping, just do a PU.

Really can't do even one? No worries. In the FAQ (the book of wisdom left behind by the Giants driven from that Forum of yore) is the final clue, the Jumping PU with a negative. Grab a bar 4-6" lower than your reach so that your knees need to bend when your arms are straight. Jump and pull so that your chin goes over the bar, and then lower yourself as s l o w l y as you can. Do it again. GTG with Jumping PU with a negative.

Listen up, though. Very important point. Only do Jumping PU with a negative as part of your effort to increase your ability to do PU. Do NOT do Jumping PU with a negative (slow descent) as part of a timed WOD with lots of PU; in this setting a negative is an invitation to a really bad thing called Rhabdo. I'd just as soon not have to discuss that this month, OK? NO NEGATIVES ON JUMPING PU IN A TIMED WOD, only as part of your GTG.

Ok. There you go. Whew, lots of words up there for a WOD that calls for a total of 7 reps. Want some inspiration? Go visit the Forum archives around, oh, 2005 or so. Better yet, check out the kids at CF Sri Ram Ashram in India!

3-2-1...Go.

Comment #31 - Posted by: bingo at January 9, 2011 5:21 AM

62
78
91(PR)
100(f)
96(f)
96(f)

Comment #32 - Posted by: GBNT at January 9, 2011 5:45 AM

m/45/185

70-80-90-100-105-110-115(failed)

Comment #33 - Posted by: cosmo at January 9, 2011 6:00 AM

Strict- 70,80,90,100,110,120f(stall 3/4 of way up) 100/146 bwt

Comment #34 - Posted by: mike d 146 5'7" 35 at January 9, 2011 6:10 AM

M\5'11\165

5 mile run = 40:47

Weighted Pullups
45-60-70-80-90

Comment #35 - Posted by: XRanger375 at January 9, 2011 6:11 AM

Aren't pull ups supposed to be the overhand grip? Not the under hand (chin up) grip shown in the WOD demo?

Comment #36 - Posted by: jk at January 9, 2011 6:38 AM

as rx'd from dead hang strict 90lbs
m/27/5'9/170 camp dwyer afghanistan

Comment #37 - Posted by: matt c at January 9, 2011 6:56 AM

It's like CrossFit meets Jackass! Hilarious!

Comment #38 - Posted by: ryan at January 9, 2011 7:02 AM

42/m/176cm/73kg

30-35-40-45-50-52.5(chin touched bar)-52.5f kg

Like last time, no progress here. Done in the afternoon after indoor bouldering in the morning, but I don't think that made much of a difference.

Comment #39 - Posted by: Memuc at January 9, 2011 7:05 AM

M/22/5'11"/185
Strict form. Dead hang to chin over bar.
35-45-50-55-65-75-80
Could have done more weight, went too conservative. Oh well, get it next time.
Added a 30 min interval bike workout to the end, felt like getting a little extra.

Comment #40 - Posted by: Max at January 9, 2011 7:37 AM

DU video- boys are silly. :)

Comment #41 - Posted by: Cheri Gross at January 9, 2011 7:38 AM

85 lbs @ 188 lbs

Comment #42 - Posted by: Efelis at January 9, 2011 7:47 AM

120-133-133-138-141-143(f)-138(f)

Comment #43 - Posted by: therozfather. 31/M/194 at January 9, 2011 7:48 AM

I just want to say, thank you crossfit!
From a very happy, satisfied wife.

Comment #44 - Posted by: armywife at January 9, 2011 7:54 AM

2011-01-09:110+vest to nose. 66+vest X 5 full. 170.
2010-08-14:Sub 10X13'rope climbs, arms only.
2010-03-14:100,25X15. 175.
2009-10-19:90f,25X16. 168.
2009-08-30: 80,25X15. 167.

Comment #45 - Posted by: gs at January 9, 2011 8:06 AM

35,45,70,80,90,100,100

then mile run in 5:23

Comment #46 - Posted by: Shane G/ 220/6'3"/26 at January 9, 2011 8:10 AM

Started New Years, did every WOD since. First time I feel like I actually came out alright.

6'0, 176 lbs...

Started with 90 lbs, but didn't count that one for the WOD. Did 7*1 with 130 lbs, then finished it off with as many reps as possible with 90 lbs, 45 lbs and just body weight.

Good fun...

Comment #47 - Posted by: Lutz at January 9, 2011 8:20 AM

M/30/5'10"/174

25, 45, 50, 60, 70, 80, 90, 100 (fail)

Comment #48 - Posted by: Mark at January 9, 2011 8:32 AM

100x7

Comment #49 - Posted by: Tyler Scott at January 9, 2011 9:28 AM

70.4 lbs at 200 lbs bodyweight. This was a huge PR for me, so I will take it!

Comment #50 - Posted by: Judah at January 9, 2011 9:34 AM

105 at 155bw

70-100-110(f)-105-100-100(f)-95 and a few more 70's.

Comment #51 - Posted by: DavisBenDavis at January 9, 2011 9:41 AM

M/51/153/1-1-06

25-35-45-55-60F-60F-40

Stuck on 55. Just couldn't get higher than my nose with 60.

Comment #52 - Posted by: bingo at January 9, 2011 9:46 AM

Palms away, palms toward, palms facing, doesn't matter. You vs. you. Do what makes sense for you.

Strict deadhang, kipping, doesn't matter. You vs. you. Do what makes sense for you.

Comment #53 - Posted by: bingo at January 9, 2011 9:48 AM

Built up to WPU 147lbs at 187 body weight - weighed with winter clothes. (used my wife - with winter clothes, and a 20lb vest)

Comment #54 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 9, 2011 9:50 AM

100 lbs at 190ish

start microloading dont get greedy cause 105 will not go

Comment #55 - Posted by: charbs 25/190 at January 9, 2011 9:56 AM

Anyone else unable to open the mov file for the water balloon video?

Comment #56 - Posted by: Darcy at January 9, 2011 10:26 AM

M/25/180lb/6'

131 pds

Comment #57 - Posted by: MikeEGFD at January 9, 2011 10:26 AM

50#, 140BW

I was shocked I got that much. Last time I think I got about 20 pounds.

Comment #58 - Posted by: Amykr F/38/5'9"/143 at January 9, 2011 10:30 AM

40
1.5 pood
1.5 pood +10 lb
20 pood = 70 lb
80 lb
90 lb ( fail)
90 lb ( different grip)
100 lb ( fail/different grip)

Comment #59 - Posted by: Repto M/40/5'11''/220 at January 9, 2011 10:32 AM

What's a good dosage of L-glutamine for a 165lb male? I've been catching a lot of colds since I've increased the workout intensity and I've been told quite a few times that it's a good supplement for it.

Comment #60 - Posted by: chris at January 9, 2011 10:41 AM

Fasted AM workout.

BSx3:135-225-295-335-365

WOD, PU with dip belt:
25x6-45x5-70
90
115
135(3/4)
135 neutral grip
135 underhand PR?
155 F
145 (3/4 UH)
70x6
45x6

Bench/Row 3x3 235/225

GymWOD: 1min/45/30/15 of Handstand/Hollow Rock

EAT, rest

later,
b

Comment #61 - Posted by: brian prochaska m/34/5'8-1/2"/172 at January 9, 2011 10:49 AM

Kevin
M/51/5'11"/172

50-60-70-80-90-100-103(f)

Carole
F/52/5'6"/133

Did yesterday's WOD, scaled to:

wall walks, 10 first round, 5 in rounds 2-5
10 toes to bar
10 box jumps, 20"

18:40

Comment #62 - Posted by: Kevin C. at January 9, 2011 10:49 AM

Sunday Morn at Summit..

10 PullUps
10:00 Rowing
5 X 5 (165# BenchPress)
30 Back Extensions
12:00 X-Trainer
8:00 Running
25 Push-ups
36 Machine Stomach Crunches
10 PullUps

Comment #63 - Posted by: dyagg at January 9, 2011 10:52 AM

25-35-45-57-67-70

m/29/195

Comment #64 - Posted by: matt cosimini 29/5'6"/195 at January 9, 2011 11:07 AM

10-25-35-45-50-55-60-65@232lbs
finished with a set of 10 strict without weight

Comment #65 - Posted by: mike/41/6'3"/230 at January 9, 2011 11:11 AM

53.5-70-90-100-105-105-105

Then MUs with and without 20# vest.

Comment #66 - Posted by: Alan M/45/180# at January 9, 2011 11:14 AM

45-55-65-70-80-90-100(f) @180bw

m/25/6'1"/180

Comment #67 - Posted by: RyanS at January 9, 2011 11:16 AM

45-55-65-70-75(fail)-70-70-70
weighed in at 155.0; used backpack with weights; total weigh-in was 228.8 putting the loaded bag just under 74lbs for the last 3 sets.
m/26/155/5'8"

Comment #68 - Posted by: jray723 at January 9, 2011 11:24 AM

M/56/5'9"/154

PUs 1x25/45/50/55/55/55/55
Strict

Comment #69 - Posted by: cbland at January 9, 2011 11:25 AM

M/23/175#/6'
1) 35#
2) 53#
3) 62#
4) 70#
5) 97#
6) 132# (f)
7) 117# <-- NEW PR
Used kettlebells, which is why the weights are all over the place, and a dip belt.

Comment #70 - Posted by: Daniel B at January 9, 2011 11:39 AM

f/41/184!!??!!/5'11"

190 lbs (snowboots, down jacket and fleece)
195 lbs (gear + 5 lb weight)
200 lbs (gear + 10 lbs)
205 lbs (gear + 15 lbs)
3 x 207.5 lb (gear + 17.5 lbs)

weighed myself in minimal clothes after the workout and was 184 lbs. YIKES!! my bodyweight exercises aren't going to improve if I keep this up.

Comment #71 - Posted by: JuliePlatt at January 9, 2011 11:51 AM

45
50
55
60
65
70
75 (pr)

2 minutes per set. These felt good and strong, but I'm going to have to find a better way to hang a weight from myself pretty soon.

Comment #72 - Posted by: Alton 31yo, 5'11", 175lbs at January 9, 2011 11:58 AM

40# @ 135lb body weight.

Comment #73 - Posted by: katie ann (25/F/130#) at January 9, 2011 12:08 PM

27/m/5'11"/180
20-45-65-85-95(PR)-105(f)-105(f)-105(PR)

Pleased but not satisfied!

Comment #74 - Posted by: justaman - liberty, sc at January 9, 2011 12:12 PM

45-55-70-90-100-105f-105(pr)
bodyweight 185.

Comment #75 - Posted by: Shaw at January 9, 2011 12:16 PM

50, 55, 60, 65, 70, 75, 80(f)

Comment #76 - Posted by: Manchild at January 9, 2011 12:19 PM

M/41/205
80 105 115 125 130 135 140f. Tied PR, funny how 140 felt so heavy.

Comment #77 - Posted by: ScottMacArthur at January 9, 2011 12:23 PM

Sunday musings...

It's a sad day, Chez bingo. It's a sad day, but also a day to breathe, to feel alive, to cherish a life. My friend has left, and today is the day he is memorialized.

We arrived early, Mrs. bingo and I. I'm not sure just why. The receiving line was already out into the entryway; it grew by the minute. It gave me pause, to be truthful, for my friend and his family are known for the quiet grace with which they conduct their lives. My friend grew up in a very reserved setting, and although he was capable of showing every emotion in the rainbow his show was was mostly with the volume on "low", at least outside of his closest circle.

And yet, there it was, a line that was literally out the door and winding through and around the building. It really did make me stop and think. Here was a man who went through his (too short) life with a quiet grace, neither seeking attention nor courting fame; he would never have described himself as "popular" at any stage of his life. And yet his world of "one-degree of separations" grew by the minute.

I read something this morning that came back unbidened while waiting in line: what if your last Tweet (or FB post, or email, or text or voicemail...) was the last of you? What if? What if your last goodbye is, indeed, your last goodbye? Really anything, you know? Yesterday at work, today in the gym, lunch. Whatever. What if? How long would the line be, and more importantly what would your "one degree of separations" be thinking while they stood in that line?

As I write this my sadness begins to ebb, my mood lighten. Memories of my friend from months, years ago start to trickle in; they share space with my more recent memories, but something about how many of them are arriving, how quickly and confidently they come into my "memory room" gives me comfort. There will be more of them, the good memories, and they will be the ones just inside the door waiting to greet me every time I visit that particular room. So, too, will it be for everyone (still) in line.

And for you? Me? What will the line look like, and what will the memories look like to those in line when they are thinking of us? What were your last whatevers with your whoevers? What will fill their room of memories of you? If.

I'll see you next week.

Comment #78 - Posted by: bingo at January 9, 2011 12:25 PM

BW 220
40-50-60-70-60-60-60

Didn't feel confident holding the 70# DB between the legs. Will use a belt/strap next time, should get 80#.

Comment #79 - Posted by: Erik 34 | M | 72" | 100kg at January 9, 2011 12:27 PM

m/177/49
1000m row 3:19
30-50-74-104-110fail-110-110

Comment #80 - Posted by: Troy at January 9, 2011 12:32 PM

BW 160
No kip
45
55
65
75
85x3

Comment #81 - Posted by: chavez at January 9, 2011 12:35 PM

62 lb kettlebell, tied with a judo belt
62, 72, 82, 87, 92-fail, 82, 82, 82 all dead hang

Comment #82 - Posted by: TRN III at January 9, 2011 12:38 PM

5 months Post Op Rotator cuff surgery
Shift change weekend; 4-ish hours of sleep. swing shift at starts at 1445
will do WOD after work
M/53/72"/217


Comment #83 - Posted by: Pete In Sun City at January 9, 2011 12:41 PM

m/37/6'1"/210

210+70lb.= 280lb.
Pretty happy with this as my first attempt at a one rep. pull up max.

Comment #84 - Posted by: Rough Robbie at January 9, 2011 12:47 PM

Got up to 113# - PR

Comment #85 - Posted by: Mad Max at January 9, 2011 12:50 PM

45, 55, 65, 70, 80, 85, 95

Comment #86 - Posted by: JC (M/22/5'9"/175) at January 9, 2011 12:56 PM

BW of 122 + 45lbs of kbs hanging from weight belt

15-20-25-30-35-45-50f

This is a PR by 10 lbs

Comment #87 - Posted by: Kristina f/122/5'3"/27 at January 9, 2011 12:58 PM

33/M/190

as rx'd

20
20
35
45
55
65
90

Comment #88 - Posted by: john g at January 9, 2011 12:59 PM

95-120F-105-110-112.5-115F-95

Then did 5x3 front squats as deep and perfect as I could using the racked bent wrist position (hurts like hell from pressing yesterday and my un-flexableness)

225-235-245-250-255PR!

2miles barefoot running cool-down...all in all a great day.

Go Crossfit!

Comment #89 - Posted by: Eckers 21/M/6'/191lbs at January 9, 2011 12:59 PM

44,88,110(pr),112(f),88 @195bw

Comment #90 - Posted by: cort at January 9, 2011 1:02 PM

M/41/5'8"/156


Pullup ORM: 41-46-51-56-61-66-71

21-lb weight vest plus backpack with weights

Dip ORM: 60-65-70-75-80-90-100

Dips done holding DB with feet

Comment #91 - Posted by: Jon at January 9, 2011 1:05 PM

Bingo, I'm sorry for your loss.

87.5/92.5/97.5/100/102.5/102.5f/97.5 using a 45# vest and dumbell.

Afterwards did sets of 5 pullups at 45# and pushups with a 45# vest (15/10).

Comment #92 - Posted by: Jim D. 50 m/165/5'11" at January 9, 2011 1:05 PM

F/40/5'4"/118
no good way for doing weighted pullups.
Did "Rankel" from Friday, didn't do it Friday.
5 full rounds, 6th round-finished all but the 200m run.
Warm up was 30 min run outside in the snow.

Comment #93 - Posted by: Heather Szabo at January 9, 2011 1:11 PM

M 42 5'11"
BW 190
136 lbs, strict, no kip, chin over bar

Comment #94 - Posted by: Anthony at January 9, 2011 1:12 PM

Does anyone know why there seem to be relatively few workouts that deal with rotational strength? Like swinging a baseball bat/ax. Can someone explain or point me to some previously published info on this? Thanks!

Comment #95 - Posted by: Nick at January 9, 2011 1:12 PM

in lbs...
overhand:
0, 25, 45, 70, 80, 90, 100, 110, 125, 135(fail)
underhand:
125, 135 (woot)

Weighted Dips:
25, 45, 70, 80, 90, 100, 125, 135, 145, 155

Then 10 sets of:
135lb power snatch + 10 overhead lunge steps

Comment #96 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 9, 2011 1:17 PM

170lbs bw
50/75/85/85/75/75/75

Comment #97 - Posted by: albino at January 9, 2011 1:18 PM

15-25-55-65(pr)-70f-65
bw: 165

Comment #98 - Posted by: mcdontron at January 9, 2011 1:34 PM

155# (pr) @ 200#bw

Comment #99 - Posted by: jdisch at January 9, 2011 1:35 PM

SUB pd
140,150,160,170,180,190,200

1190 total
previous 1120

Comment #100 - Posted by: Ticotexas M/41/69/150 at January 9, 2011 1:36 PM

Weighted Pull-ups 1-1-1-1-1-1-1 - 265 lbs, 285 lbs, 295 lbs, 300 lbs, 330 lbs, 340 lbs, and 355 lbs(0) |

Comment #101 - Posted by: Derek M/240lb/6' at January 9, 2011 1:51 PM

35-45-70-80-90-100-115f

Next time I can start with 55. Finished off with:
10 x 45#
5 x 70#
4 x 70# + 8 x no weight

I keep wanting to pile on additional work on the strength days, but I don't know what's going to follow on the next days WOD.

Comment #102 - Posted by: Jim 40/5'11"/170 at January 9, 2011 2:06 PM

26/211/5'11"/M
PR'ed by 45#
1-80
1-90
1-100
1-110
1-120
1-130
1-135

Comment #103 - Posted by: J Kirk at January 9, 2011 2:10 PM

Ended up on BW of 163lbs + 44lbs in backpack on the 5th set. failed last two sets

Comment #104 - Posted by: Morten Pedersen at January 9, 2011 2:17 PM

LOL! Double-unders from now on wearing a cup?!!

Comment #105 - Posted by: Wang Fu at January 9, 2011 2:17 PM

bw 215

front grip 45-70-80-90f

back grip 80-90-100pr

Comment #106 - Posted by: controlfreak at January 9, 2011 2:19 PM

BW: 165
90. 95, 100(f, lips to bar), 97.5, 100, 102.5(f), 95= 100 PR

100815: 95
091023: 95

Older men declare war. But it is the youth that must fight and die. ~Herbert Hoover

Comment #107 - Posted by: Espinosa m/25/5'11"/165 at January 9, 2011 2:19 PM

MGySgt. USMC-Retired
M/49/6'2"/210

Trying to regain my consistancy and am happy with the results. Matched my PR even with the long break I've had. Big Smile.

45-50-55-60-65-70-75(PR)-80(F)

Felt really good. Completed Marine Corps style (Dead-Hang)strict.

OooRahh CrossFit

Comment #108 - Posted by: W.D. at January 9, 2011 2:29 PM

M/64/181-Weighted pull-ups 1-1-1-1-1-1-1 reps
Jeans, boots & backpack with:25-35-45-50-60-60-60.
Not bad, when I rememeber that 3 years ago, I had to use a Gravitron. Thanks, XF!
Bingo- first, sorry for your loss. Good friends are hard to come by, and at my age, they're starting to drop off.
Second, while not exactly a newbie, I REALLY enjoy your input, explanations and general common sense. Keep it up, Doc!

Comment #109 - Posted by: peejay2 at January 9, 2011 3:01 PM

Kevin
M/51/5'11"/172

50
60
70
80
90
100
103(F)

Carole
F/52/5'6"/133

Yesterday's WOD scaled to:

Wall walks (10 in round 1, 5 in rounds 2-5)
Toes to bar
10 box jumps, 20"

18:40

Comment #110 - Posted by: Kevin C. at January 9, 2011 3:05 PM

BW: 157

54,62,74,80,90,107,110(pr)

Comment #111 - Posted by: Ken Mitchell at January 9, 2011 3:06 PM

BW:160-165
Palms Out: 70, 90, 105
Palms In: 120,120,130(F)
No improvement from the last time. I need to find a better way to hold the weight. The 120lb DB on my feet is very uncomfortable.

100814: at 160-
Palms Out- 105/Palms In- 130
100314: at 155-
Palms Out-100/ Palms In-140 (PR)

Comment #112 - Posted by: Magnus 25/5'8"/160-165 at January 9, 2011 3:12 PM

I did these strict, with the dumbbell between my legs, using no apparatus to hold it in place, just my legs. I do believe that these should be done strict, I guess it is the old head power lifter in me....ha!

I also like using the dumbbell between the legs method because it gives you a hammy exercise too, rather than if you just wore a vest or used a belt to hold the weight on!

regular crossfit warm-up, then
45 * 1
55 * 1
60 * 1
70 * 1
80 * 1
90 * 1 Dumbbell slipped out of my legs halfway back down, so redid it!
90 * 1
100 * 1

Comment #113 - Posted by: Jeremy Drenning at January 9, 2011 3:18 PM


65lbs

could have went heavier heavist one db 50lbs. Need to get a heavier dbs.

Comment #114 - Posted by: Kevin McClellan 49/195 at January 9, 2011 3:19 PM

M/33/6'3"/200

45-70-80-90-95-100(PR)-105(F)
Prev:
45-70-80-85-90-95(PR)-100(F)
45-70-80-90(F)-80-80-80(F)-70
60-80-80-80-60-60-60

Comment #115 - Posted by: Ben S at January 9, 2011 3:24 PM

30 40 52 52 52 52 52

Comment #116 - Posted by: mlt at January 9, 2011 3:29 PM

Worked up to 55 pounds.

Comment #117 - Posted by: Seigs at January 9, 2011 3:31 PM

M/50/6'3"/195

45/70/80/90/100/102.5/105 (PR)/112.50 (F 2x)

Comment #118 - Posted by: JimL at January 9, 2011 3:43 PM

BW - 162
50 - 60 - 70 - 80 - 85 - 90 (f) - 90 (f)

Comment #119 - Posted by: SB at January 9, 2011 3:46 PM

please post the video of Josh Everett's weighted pullup. Thanks.

Comment #120 - Posted by: Jim at January 9, 2011 3:56 PM

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Weighted pull ups 20lbs x 5-5 30lbs x 3-3 45lbs x 2-2

As rx’d
70lbs x 1
80lbs x 1
90lbs x 1
100lbs x 1
110lbs x 1-1-1
3 minutes rest per set
Foam roll after
Compared to 100814: 115lbs PR

Comment #121 - Posted by: Sesoku at January 9, 2011 3:57 PM

Body Weight: 127
Rep Loads: 20-30-40-50-55-60-65lbs

Comment #122 - Posted by: Donna at January 9, 2011 4:06 PM

39M/5'10"/170#

W/U: strict pull-up, 3x10.

As Rx1: 45-70-90-100-105-105-105#.

C/D: BP, 140x5 - 160x5 - 180x5; weighted pull-up, 3x5 at 45-47.5-50#; weighted chin-up, 1x5 at 50#.

New 1RM PR at 105 by 5#. Chin may have only been at and not above the bar on the last 105#. It was close.

Comment #123 - Posted by: rjf (Since 07-20-07. WOD no. 953) at January 9, 2011 4:26 PM

Julie Platt is a beast!!! Keep up the good work!!

Comment #124 - Posted by: Lincoln at January 9, 2011 4:52 PM

#71you go girl!!!

Comment #125 - Posted by: Lincoln at January 9, 2011 4:54 PM

Is it me, or do half of the videos in .mov format not work? Can't view the double unders and water ballons video, freezes 3 seconds in (in quicktime, in Firefox, in Safari)...

Comment #126 - Posted by: Madoc at January 9, 2011 4:54 PM

first time so I started out (too) light:

45
55
65
75
85
90
95

Comment #127 - Posted by: thesomnambulant at January 9, 2011 5:00 PM

BW 177#
45#
70#
90#
100# (failed)
95#
100#
105#
105#

No kip

Comment #128 - Posted by: lewis at January 9, 2011 5:04 PM

55 lbs
60 lbs
65 lbs
75 lbs
85 lbs
90 lbs
95 lbs(f)

BW - 140lbs

Comment #129 - Posted by: Townsend m/27/5'8"/140 at January 9, 2011 5:11 PM

55-75-95-110-120-120-110

Comment #130 - Posted by: Craig Fletcher M/39/6'4"/215 at January 9, 2011 5:19 PM

Bodyweight 185 lb on gym scale w/ shoes etc.

38.5 lb (backpack)
48.5 lb (backpack)
58.5 lb (48.5 lb backpack + 10 lb dumbell between knees)
71.0 lb (51 lb backpack + 20 lb dumbell)
76.0 lb (PR) (51 lb backpack + 25 dumbell)
78.5 lb (Fail)
68.5 lb (48.5lb backpack + 20 lb dumbell)

New PR by 20lbs since last time! Chin barely over bar at 76 lbs, but I'll take it.

Comment #131 - Posted by: Sheldon N (M/33/6'/183) at January 9, 2011 5:21 PM

#71 Julie what is your pr for deadlift?

Comment #132 - Posted by: CSizzle at January 9, 2011 5:34 PM

110 x1 @around 175 bw

Comment #133 - Posted by: Vlad at January 9, 2011 5:37 PM

m/37/5'11/217

20-40-50-53-60-65-70

First time for that. Need to start heavier next time.

Comment #134 - Posted by: Keith M at January 9, 2011 5:51 PM

m/168

112.5# PR (+10#)

Comment #135 - Posted by: jnel at January 9, 2011 5:57 PM

45-55-65-75-85-85-85

Comment #136 - Posted by: Garth M/28/6'2"/185lbs at January 9, 2011 5:58 PM

m/149 45-55-75-75-85-90(f)-85

Comment #137 - Posted by: Harvey at January 9, 2011 6:10 PM

25 35 45 45f 45f 50f 40 backpack overhand pull ups

yesterday: 14:20, cheated by doing 5 wall climbs last 3 rounds

Comment #138 - Posted by: cobradog at January 9, 2011 6:15 PM

Got up to 115# at 150# BW

Comment #139 - Posted by: Rich 33/5'8"/150 at January 9, 2011 6:19 PM

McGuyver'd some belts together with bumper plates

70-85-90-115-146*

*belts failed some my wife jumped on for piggy back ride. Would be angry that I listed her weight, she just had our baby so...

Comment #140 - Posted by: KyleN (M 27/6'3''/217) at January 9, 2011 6:23 PM

35, 50, 75, 85, 100, 105(Fail), 102.5
I had to shove a sandbag (50#) in my backpack then pack the side pockets, where you would normally put water bottles, with small 5 and 2.5 weights and hold a dumbbell b/w my legs. Video going up on Facebook tomorrow. It was ugly, but unti lI get myself a weight vest... the back pack and the sandbag are where it's at.

Comment #141 - Posted by: Steven M. Platek at January 9, 2011 6:33 PM

M/20/5-8/170

25-30(f)-10-15-20-25(f)-30(f)

Comment #142 - Posted by: zach at January 9, 2011 7:10 PM

110 extra weight-2 pood kb on one foot and 40# in backpack

Comment #143 - Posted by: Matt 36/5'10"/185 at January 9, 2011 7:16 PM

DB's only go up to 100lbs at my gym and the weight belt w/chain was broken. Did reps of 3 w/100lb DB.

Comment #144 - Posted by: Libbie at January 9, 2011 7:32 PM

20-30-35f-35f-35f-35-40f
5lb PR :)

Comment #145 - Posted by: em :) at January 9, 2011 7:42 PM

Bodyweight 185lb w/ shoes. Done with combination of backpack (50 lbs) and dumbell between legs.

38.5 lb
48.5 lb
58.5 lb
71.0 lb
76.0 lb (PR)
78.5 lb (fail)
68.5 lb

Added 20 lbs to my PR since last time.

Comment #146 - Posted by: Sheldon N (M/33/6'/183) at January 9, 2011 7:44 PM

70-80-90-90-100(pr)-90-100. 175 bw third day doing crossfit and I love it! Should I do more then just the wod and how much more if so?

Comment #147 - Posted by: G-ret at January 9, 2011 7:54 PM

50-55-60-62.5-65-67.5(f)-67.5 reversed grip

Comment #148 - Posted by: dingrr 52/m/166 at January 9, 2011 8:03 PM

80 lbs 45 # vest with a 35# dumbbell failed at 100. Been here for about 7-8 months and bingos posts are still a great read, thanks and sorry for you loss Mr. Bingo.

Comment #149 - Posted by: Chris at January 9, 2011 8:21 PM

130lbs at 165lbs body weight

Comment #150 - Posted by: Paul Johnson at January 9, 2011 8:23 PM

25-35-45-55-65-75-75

Comment #151 - Posted by: jeff reising m/39/6/200 at January 9, 2011 8:51 PM

187 lbs Body Weight

1. 44#
2. 52#
3. 60#
4. 70#
5. 80#
6. 85#
7. 85#

Comment #152 - Posted by: Tom F. at January 9, 2011 8:58 PM

70-80-90-90-100(pr)-90-100. 175 bw third day doing crossfit and I love it! Should I do more then just the wod and how much more if so?

Comment #153 - Posted by: G-ret at January 9, 2011 9:06 PM

90 lbs at 160 lbs bodyweight

Comment #154 - Posted by: Hector G. at January 9, 2011 10:00 PM

cfwu, 45x1

90-90-90-90 (not quite satisfied with pullup, seemed like nose to bar, started over)

85-90-85-85-85-90-95

100(about 3/4)

50x4
6

Comment #155 - Posted by: Tim 34/165/5'10 at January 9, 2011 10:02 PM

20-30-37.5-40-42.5-45(f)-45(f)

Comment #156 - Posted by: Jarv/m/33/6'0/168 at January 9, 2011 10:55 PM

95 lb, 180 lb body weight.

Comment #157 - Posted by: hillmanb at January 9, 2011 10:57 PM

weighted pullup x 1:
50lb
60lb
65lb
75lb
75lb
75lb
75lb

75lb 01/09/2011 (belt, plates)
85lb 03/15/2010 (belt, plates)
85lb 10/18/2009
80lb 08/30/2009
55lb 10/07/2008

Comment #158 - Posted by: johnathon in seattle 29/5'8/162 at January 9, 2011 11:19 PM

5 months Post Op Rotator cuff surgery
Shift change weekend; 4-ish hours of sleep. swing shift at starts at 1445 ends at 2300
did WOD after work with 25#
M/53/72"/217

Comment #159 - Posted by: Pete In Sun City at January 10, 2011 12:22 AM

90/115/125/140/140/125/125

Comment #160 - Posted by: amped 36/M/195/6' at January 10, 2011 4:53 AM

body weight = 165 lb
25 lb
35
45
45
50 (f)
45
45

these were strict but man, you all are burly.

Comment #161 - Posted by: ntJ83 at January 10, 2011 5:23 AM

M/43/5'11"/190

45-55-60-65(not quite)-55-60(not quite)-55-55

Comment #162 - Posted by: nutfam at January 10, 2011 5:55 AM

55
55
55
65
70
80
80 (pr)

Comment #163 - Posted by: coyo at January 10, 2011 7:29 AM

m/41/5'7

150# bodyweight

45
60
75
85 (pr)
95 (f)
85 (barely)
75

Comment #164 - Posted by: texinma at January 10, 2011 8:23 AM

37.5kg
40kg Fail(just)

Comment #165 - Posted by: Jack - Hitchin UK at January 10, 2011 9:11 AM

great videos all around!

Comment #166 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 10, 2011 9:14 AM

25,45,50,55,60,65,70(fail)

Comment #167 - Posted by: Jesse Suess at January 10, 2011 9:26 AM

scale weight: 177lbs
Heaviest max weight pull up: 297 lbs (120 added weight)

failed at 302 lbs

Comment #168 - Posted by: Casey P. in Milwaukee M/43/5'10/177lb at January 10, 2011 10:01 AM

45,55,65,75,80,85(pr),90(f)
Semper Fi

Comment #169 - Posted by: MajorDad M/51/6'3"/165 at January 10, 2011 10:28 AM

Again, a weak performance, but 0-5-10-15-10-10-10. M/40/68"/178. I'll keep working on it.

Comment #170 - Posted by: Robb at January 10, 2011 10:33 AM

6th 80 (pr)
7(h 90 (pr) it was tough I was barely able to hold onto dumbell but did it

Comment #171 - Posted by: castillo m/160/20 at January 10, 2011 10:54 AM

25-30-35-40-42.5(f)-40-40

Comment #172 - Posted by: Carole F/52/5'6"/133 at January 10, 2011 10:57 AM

3 rds cfwu

dumbbell between the feet

70-70-80-80-90-90-100

Comment #173 - Posted by: nucf m/24/5'7"/155 at January 10, 2011 11:20 AM

BW 173lbs

There are not weight belts at my gym, so I had to improvise ways to hold onto weights. Ended up holding a dumbbell between my legs for all of these, but eventually they ran out of dumbbells, so I put on a weight vest along with the heaviest dumbbell they had to keep going. After that, there was no way to add more weight, so I'm not sure what my one rep max would be. I think I had a bit more left in the tank though.

Sets: 65lbs-70lbs-80lbs-90lbs-100lbs-110-125lbs

Comment #174 - Posted by: Caleb 25m/5'11"/173lbs at January 10, 2011 11:20 AM

92lbs at 169lbs body weight

Strict with underhand grip.

Used a climbing harness, carabiner, short stout rope, 2 pood kettlebell and various plates.

Comment #175 - Posted by: John Dalton at January 10, 2011 11:33 AM

70-80-90-100-110-115-120f (but very, very close). Up through 110 done dead hang. 115 tried kipping, and whacked my leg on the plates hanging off of my belt. Ditto at 120. I just can't do what Laurie does, but suspect my rig/setup probably part of the problem.

1/3 CFWU, DUs, 40x1x2
Done on 1/10.

Comment #176 - Posted by: Dale_Saran at January 10, 2011 11:51 AM

BW 212
90, 125, 135, 145, 145, 145, 150 (pr)

Comment #177 - Posted by: bill/51yo/72"/207 at January 10, 2011 12:57 PM

77.5 at 165 body weight

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #178 - Posted by: mark nash at January 10, 2011 1:08 PM

40-45-50-65-70-70-75

Comment #179 - Posted by: mrd m/26/5'10"/205 at January 10, 2011 1:28 PM


Sunday 110109
Weighted pull-ups 1-1-1-1-1-1-1 reps

up to 98lbs BW 166lbs

Comment #180 - Posted by: NikNichols42yo 5'7'' 165lbs at January 10, 2011 1:35 PM

Wide grip, no kipping
25-35-45-55-65(fail)-55-55-55(fail)

Comment #181 - Posted by: Dryw m/32/175 at January 10, 2011 3:20 PM

BW - 202lbs

Did 8 rounds - 35 - 44 - 53 - 61 - 73 - 78 - 88 - 100. Could have done more, but I will save that for another day.

Comment #182 - Posted by: alvin/36/5'8/200lbs at January 10, 2011 3:36 PM

BW - 185

65
75
85
90
95
100
120 (3/4 of the way up, chin didnt clear bar) PR attempt

Comment #183 - Posted by: Eamon at January 10, 2011 3:57 PM

M/42/180

As rx'd:

50/60/70/80/85/90(f)/80

A PR by 15 pounds, I believe.

More better faster

Comment #184 - Posted by: Marty at January 10, 2011 4:22 PM

20 kg-30-35-40-45-47.5(f)-45(f)

Finished with one more rep at 40 kg.

Partner checked to make sure my chin actually got over the bar on each rep.

Followed this with heavy bench. Maxed at 110 kg
32/m/146

Comment #185 - Posted by: Mik at January 10, 2011 4:39 PM

Using my 45lb vest and Alice pack. Got to 95lbs when the Alice pack broke.

Comment #186 - Posted by: BPemberton at January 10, 2011 4:45 PM

55-60-75 x 5

Comment #187 - Posted by: M. Honcho M/32/5'10"/180 at January 10, 2011 4:47 PM

24-40-40-50-50-60-65(fail) lbs.

Comment #188 - Posted by: Kyle A. at January 10, 2011 4:52 PM

20 lbs(vest), then tried a 10 lbs dbell between feet and got it, 15 dbell(f), finished last 4 with 20 lbs vest

Comment #189 - Posted by: thinlizzie at January 10, 2011 5:02 PM

50
60
75
80
85
90(75%)
100(fail)

Comment #190 - Posted by: Marky Mark at January 10, 2011 5:24 PM

5
10
15
20
25
30
35

Comment #191 - Posted by: myles456 at January 10, 2011 5:35 PM

m/51/158
45
55
67
80
90
97
110(f)

Comment #192 - Posted by: DAVID LINGLE at January 10, 2011 5:53 PM

weight-170

20 (strict)
40
50
60
70
73
78(f)

had to use my 20 lb vest and then put my back pack on and loaded the weight in that.

Comment #193 - Posted by: Raph at January 10, 2011 5:57 PM

25,35,45,55,70,90,90
did 2 mins of high rate cardio between sets

Comment #194 - Posted by: greg 39/6'3"/218 at January 10, 2011 6:01 PM

20-25-30-40-50-60-70-80-100

Comment #195 - Posted by: Jeff Gebbie at January 10, 2011 6:26 PM

20
30
40
50
60
65
70(f)

Comment #196 - Posted by: Dexter 18/6'0"/145 at January 10, 2011 6:46 PM

Pullups (deadhang) 7x1 = 65/70/80/90/100/105/115(failed 2x)
Dips 7x1 = 65/70/75/80/85/90/100

Comment #197 - Posted by: Garrett Strating at January 10, 2011 6:59 PM

24 / M / 5'9" / 135lbs

Couldn't work out yesterday due to a weird neck issue, so I doubled up today.

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

51:41

Wall climbs took about 80 percent of the time. Yeesh. I think I've only done 15 or 20 total in a WOD before.


Weighted pull-up 1-1-1-1-1-1-1

55-60-65-67.5-70F-60-65F

Matched my last PR, but couldn't get 70lbs. Maybe if I had been fresh...

Comment #198 - Posted by: BC at January 10, 2011 8:55 PM

cfwu x 3 (+120 pushups)

20
25
35
45
55
65
75

Comment #199 - Posted by: Crix (M/40/6'/169) at January 10, 2011 9:43 PM

@ Rx'd 115lbs w/ 190 Bwt
FOB Tarin Kowt Fire Dept Afghanistan

Comment #200 - Posted by: Andrew Foster m/25/5'10/190 at January 10, 2011 11:49 PM

m/178cm/87kg/34y
40
40
42,5 PR
45f
40
40
40f

Comment #201 - Posted by: gepeto at January 11, 2011 1:14 AM

m/41/158
45/100/110/120/125/130/135(f)

Comment #202 - Posted by: Seth H. at January 11, 2011 5:58 AM

M/21/67in/160lb

70
80
90
95
100(f)
90
90

Comment #203 - Posted by: mnetheri at January 11, 2011 6:35 AM

25-35-25-25-10-10-10

Comment #204 - Posted by: DF at January 11, 2011 6:58 AM

Body Weight 173
palms facing towards me

75-80-85-90-95-100-105

Comment #205 - Posted by: Devin D 27/175/6'2'' at January 11, 2011 9:56 AM

body weight, finally!

Comment #206 - Posted by: Tim at January 11, 2011 10:07 AM

90lbs = 165 BW

Comment #207 - Posted by: leibc2 at January 11, 2011 10:54 AM

WOD #22, done 1/10 using "Gavitron" type machine for assistance.

-40, -25, -10, BW, BW, BW, BW (fail), -10.

Ugh, was that embarrasing to type.

M/42/5'11''/260

Comment #208 - Posted by: Pat Overton at January 11, 2011 11:30 AM

103lbs at 180lb BW

73
83
88
93
98 (PR)
100.5 (PR)
103 (PR)

Afterwards, did some cleans/snatches from knees, basketball dribbling/shoot-around, and calf stretching. Calf feels very good - just about normal. Still being cautious though.

Comment #209 - Posted by: Mel/37m/5'10"/175 at January 11, 2011 11:56 AM

25-45-70-80-90-100(pr)-100

M/39/190/5'10"

Comment #210 - Posted by: Todd S at January 11, 2011 2:44 PM

m/220/35/6'0

90/100/110/120/115

Comment #211 - Posted by: j-seal at January 11, 2011 2:59 PM

Male, 38 yo, 151#, 68"

20, 30, 35, 40f, 37, 38, 40f, 35f, 30, 30

Comment #212 - Posted by: Karl at January 11, 2011 3:10 PM

M/40/6'4"/195

50/60/70/75/85/85/75

Comment #213 - Posted by: CF at January 11, 2011 3:43 PM

205 bw + 20 lbs vest (fail)
205 bw + 20 lbs vest (fail)
5 dead-hang singles @ body weight.

30 x power clean @ 135.
6:05

Comment #214 - Posted by: Jacek at January 11, 2011 4:41 PM

57
57
67
67
72
72
77
+228 bw

After: 25 PU on parallel grip (PR)
16 PU on straight bar (PR)

Comment #215 - Posted by: brandon375 at January 11, 2011 5:09 PM

WPU: 20lb,30,40,50,60,65,67.5
+2.5lb

Comment #216 - Posted by: Harpo m/43/145/5'7" at January 11, 2011 6:22 PM

SKIPPED TODAYS WOD :(

Comment #217 - Posted by: DANIEL.LAISECA///////////////////////////// at January 11, 2011 6:51 PM

I'm really liking my new weight vest

191 (bw) 45 = 236
191 (bw) 45 = 236
191 (bw) 45 + 25 = 261
191 (bw) 45 + 35 = 271
191 (bw) 45 + 35 = 271
191 (bw) 45 + 35 = 271
191 (bw) 45 + 45 = 281

Cranked out 7 with the vest for fun afterwards.

Comment #218 - Posted by: Andoryu in Japan 32/M/72"/190 at January 11, 2011 7:32 PM

F/30/170/57

5, 7.5, 10, 12.5, 12.5, 12.5, 12.5

Coach helped me a lil to initiate the movement. I lost some strength with pregnancy but it's slowly coming back.

Comment #219 - Posted by: Alenka at January 11, 2011 10:05 PM

56lbs-74-92(PR)-102FL-102(PR)-107FL-92
at a bodyweight of 160lbs

Comment #220 - Posted by: J-F/20/5'9/160 at January 12, 2011 8:58 AM

Ran instead of row not the same stimulus but we have 5 inches on our road running was difficult

9 rnds + 250meter run since that was todays workout not yesterdays which is where about 100 of these posts belong

Comment #221 - Posted by: John Sawyers at January 12, 2011 9:35 AM

125 clear
135 debatable

Comment #222 - Posted by: tjo 43/185 at January 12, 2011 12:51 PM

50lbs at 180lbs BW

10-20-25-30-35-40-50

Comment #223 - Posted by: knodes at January 12, 2011 1:04 PM

53
70.5
80.5
90.5
105.5
110.5 (PR)

* PR by .5

Comment #224 - Posted by: MarcusG 30 5'9" 168 at January 12, 2011 6:33 PM

88lbs. @BW195

Comment #225 - Posted by: Ross Hanson at January 12, 2011 8:00 PM

36/6'"1/173

20#
40#
60#
80# fail
70#
85# fail

Comment #226 - Posted by: Peter at January 13, 2011 4:06 AM

70
75
80
85
90
105
115 f

Comment #227 - Posted by: Rosie in Atl at January 13, 2011 6:48 AM

PR: 45 on "real" pullup bar
45/45/50/55/55f done on smith rack with feet behind me holding DB, no bar at globo

Comment #228 - Posted by: RussA at January 13, 2011 2:56 PM

105lbs @ 170lb body weight. PR Kekoa CrossFit

Comment #229 - Posted by: Shannon Beckett at January 13, 2011 4:13 PM

Did 3 rds for time
500 m row
Bw dead lift 155
21 box jumps 20" box

12:31

Comment #230 - Posted by: al deezy at January 13, 2011 4:20 PM

50-60-65-70-75-75-75

Comment #231 - Posted by: dsm19 M/32/6'0/210 at January 13, 2011 5:45 PM

25
35
45
55
65

75 is PR

Comment #232 - Posted by: Bells 38/195 at January 14, 2011 6:15 AM

Weighted pull-ups 1-1-1-1-1-1-1 reps

90-90-90-90-90-90-90


Compare to 100814

90-90-90-90-90-90-90

Comment #233 - Posted by: Louis Herrera Jr. 52/70"/180 at January 14, 2011 8:03 AM

This was fun, it is always surprising to see how demanding one rep can be, I was near passing out after the last few.

70
75
80
85
90(old PR)
95
100(new PR)
105(F)

Comment #234 - Posted by: Shane/32/6'/191 at January 14, 2011 11:26 AM

had to quit after 4 (40#); used plate hung off belt

Comment #235 - Posted by: blades at January 14, 2011 1:58 PM

130 lbs. @ 160 lbs. BW. 48 years old.

Comment #236 - Posted by: Charles Perez at January 14, 2011 7:07 PM

31 yom, 190 lbs


120 lbs

Comment #237 - Posted by: Jeff Weltmer at January 14, 2011 9:48 PM

50/m/190

85# for all

Comment #238 - Posted by: denob at January 15, 2011 5:43 AM

m/32/5'8"/170lb

45lb, 50lb, 60lb, 65lb, 70lb, 80lb, 85lb(F), 85lb (PR)

Comment #239 - Posted by: Adam Hamm at January 15, 2011 12:34 PM

170# Ties PR

M/40/180

Comment #240 - Posted by: jayhawkcf at January 15, 2011 2:53 PM

dead hang 55, 75, 95, 105f
kip 120, 130, 140f

20lbs below last time. My New Year's resolution is to quit wasting time working on my weaknesses and just focus on my ONE CF strength.

Comment #241 - Posted by: mas 53/M/152 at January 15, 2011 3:24 PM

Had to stop at an easy 130lbs because that was the heaviest dumbell in my gym. I tried to ghetto rig some more weight onto the dip belt but it didn't go well. Too bad. Got pissed and repped out 42 deadhangs at bodyweight after my ghetto rigged weight pile broke my dip belt...

25y/o, 5'8", 190lbs

Comment #242 - Posted by: Nate Hutt at January 16, 2011 4:37 PM

WU
Weighted Pull Ups 1 rep @
60/65/70/75/80/85/90(failed at 90 x 3)
M/50/196#/72"

Comment #243 - Posted by: RB at January 16, 2011 4:54 PM

25, 50, 75, 100 (fail), 80, 80, 80

21/m/5'11"/174

Comment #244 - Posted by: Logan S at January 17, 2011 3:20 PM

45/55/65/75/75/75/75

Comment #245 - Posted by: cscarr at January 18, 2011 1:13 PM

m/38/6/190
Warmup: 100 single-unders, 50 double-unders, 1/2 mile run, shoulder warm up

90
90
90
95
100
105
110

Finished with DL practice and
Bench: 195x5, 195x5, 195x5, 205x3

Comment #246 - Posted by: Jeremy A. Olive at January 18, 2011 5:18 PM

14 Oct 07
Previous PR: 60

Today:
70x2
79
88x2 both (f)
79x2

New PR: 79

Comment #247 - Posted by: Doug Sunshine at January 18, 2011 7:52 PM

body weight 152. with a 60 pound dumbell.

Comment #248 - Posted by: Dillan Monson at January 19, 2011 7:31 PM

40
60
80
85
100

no kipping

Comment #249 - Posted by: Matthew at January 20, 2011 11:37 AM

CFWU x 3, 5 pullups/rd

60/70/70/80/90/90/100

started at 60 vs 40 previous, 100 was still the max. Don't know if I can go higher..?

Comment #250 - Posted by: F15E_WSO/M/48/180 at January 20, 2011 1:31 PM

I feel like I am missing something compared to others weights here...or I just have a lot of work to do :) Weights hung off of a chain from my waist, maybe I would get more using dumbbells

25
35
45
50 (f)
45

3x5 @ 25

all dead hang, no kip

Comment #251 - Posted by: schinizel/m/32/5'8/150ish at January 21, 2011 7:28 AM

Missed

Comment #252 - Posted by: Miyagi m/30/168.8# at January 22, 2011 6:01 AM

Missed.
Previous PR 75#

Comment #253 - Posted by: Miyagi m/30/168.8# at January 22, 2011 6:04 AM

for the most part pretty strict
25
35
50
50
60 (up to nose)
60 same
50 (up to lip)

Comment #254 - Posted by: spatterson at January 25, 2011 10:40 AM

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up and some shoulder pass throughs.

WOD: Weighted Pull Ups and 400m runs

50lbs 1-1-1-1-1-1-1-1

I ran 400m to practice POSE in-between each pull up. Pull ups were all hands facing out.

Have Fun, Train Hard,

Billy

Comment #255 - Posted by: Crossfit Billy - Olympic Crossfit at January 26, 2011 1:15 PM

20k, 25k, 30k, 35k, 35k, 35k, 35k

100814 28kg

done after the wall climb wod 110108. strapped weights to body using belt. could have gone higher but couldn't get any more weight on belt and had nothing to hang extra weight off. any tips?

Comment #256 - Posted by: zenoperegrinus at January 27, 2011 10:52 PM

88lbs @ 174. Hung weights from a belt.

Comment #257 - Posted by: Mark S. at January 28, 2011 10:13 AM

90# for sets across

strict PU's done following PR in Fran

Comment #258 - Posted by: MoGreene at January 31, 2011 12:39 PM

25
35
45
55
60
65
70 (pr+5)

Comment #259 - Posted by: bookworm at February 4, 2011 10:20 AM

50, 75, 100 (fail), 75, 75, 75, 75

21/m/5'11"/175

Comment #260 - Posted by: Logan S at February 17, 2011 3:01 PM

DB between knees

0, 25, 35, 45, 45, 60, 70(f)

Comment #261 - Posted by: JerryM (m/39/6'2"/240) at February 27, 2011 4:14 PM

M/23/70"/195#

45#
50#
55#
60#
65#
70#
75#

Comment #262 - Posted by: Bill Gibson at March 1, 2011 6:25 AM

CFWUx2
BWU
WOD: At 220lbs; 45lbs-70-90-100-100(f)-90-90(f)-70-80.

Comment #263 - Posted by: Seth (M,32,6'3",220) at March 17, 2011 10:41 AM

m/33/5'9"/164

35
40
45
55
65
75
80

Comment #264 - Posted by: jiggastemple at April 8, 2011 1:53 PM

20-40-50-50-50-50-50

151

30 lb dumbell is the biggest I have plus 20lb vest.

Comment #265 - Posted by: brett_from_wylie at July 11, 2011 5:44 PM

20
25
30
35
40
35
35

Comment #266 - Posted by: dcyn at July 6, 2014 3:13 PM
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