January 17, 2011

Monday 110117

Five rounds of:
15' Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Santiago, CrossFit Effects, Clear Lake CrossFit, CrossFit Scottsdale, CrossFit Wilmington.
CrossFit Coaches Prep Course: CrossFit Effects.
CrossFit Kids Course: CrossFit Brand X.

"SEALFIT Part 3", CrossFit Journal preview video [wmv] [mov]

"Rope Climb Advice" with Rebecca Voigt - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

"The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function"
- F. Scott Fitzgerald

Posted by lauren at January 17, 2011 5:00 PM

Chalk anyone?

Comment #1 - Posted by: james.patrick [M/48/66"/135] at January 16, 2011 5:03 PM

Since Tony Budding has been talking about the logic behind workouts and programming and indirectly answering some of our questions, there's something I would really like answered:

Why is there a complete lack of lateral movement in CrossFit??
Articles in the Journal are always talking about CF applicability to sport, and how the movements we perform (specially those involving explosive hip extension) can directly translate to better performance in sport.

However, for some reason lateral movement, a motion common to several popular sports including basketball, football, soccer, rugby, volleyball, and boxing; is completely absent from our workouts??

Now don't get me wrong, I love CrossFit and all its methods/philosophies, but in my mind this is something they've gotten very wrong. Any explanations?

Comment #2 - Posted by: PVB at January 16, 2011 5:04 PM

How long do you wait between rounds?

Comment #3 - Posted by: Keisha at January 16, 2011 5:07 PM

Talk about a hell of a lot of towel pull ups!

Comment #4 - Posted by: Fallen at January 16, 2011 5:10 PM

Recommendations on the rest interval between rounds?

Comment #5 - Posted by: Matt G. at January 16, 2011 5:15 PM

BfreakinS. There Will Be Blood.

Comment #6 - Posted by: BS at January 16, 2011 5:17 PM


Comment #7 - Posted by: Cav at January 16, 2011 5:19 PM

It's early I know, but today's quote has to be quote of the year.

I hear you Fallen - how many towel pull-ups ?!

Comment #8 - Posted by: BL at January 16, 2011 5:20 PM

I presume rest is up to the individual since it is not prescribed.

Comment #9 - Posted by: Ged at January 16, 2011 5:21 PM

Actually - quote of all time

Comment #10 - Posted by: BL at January 16, 2011 5:21 PM

To Chuck, Mike, Bobbie, Bethanie, Chris and Nicole :

Thank you for a truly inspirational weekend in Wilmington. I came away knowing (and believing) so much more than I had expected. The best of luck to all of you and to all the athletes who attended.


Comment #11 - Posted by: Nick at January 16, 2011 5:26 PM

Rest between rounds? Any good substitutes if you dont have a rope climb area?

Comment #12 - Posted by: Jeremy Drenning at January 16, 2011 5:33 PM

To all the participanst and training staff at the level one cert at cfx, sydney on the weekend thankyou for an amazing course, it exceeded all expextations and will be something ill remeber all my life
The guys at hq have outdone themselves and should be proud of their success and i just wanted to thank them for imparting all their knowledge onto us.
Thanks Adrian, Aus, Chris, Brett, Pat, Amy and Tracy - hopefully ive forgotten nobody.

Comment #13 - Posted by: michael sultana-geale at January 16, 2011 5:41 PM

prob 2 min rest or you can make it fun and do 3 to 1 raito. and i think its 3 towel pullups to 1 climb.

Comment #14 - Posted by: brah at January 16, 2011 5:44 PM

Well, well, well. The CF HQ crew is certainly emphasizing this "think for yourself" thing, eh?

Pretty simple stuff here, actually. Got a rope? Start climbing. 3:00, get up that rope as many times as you can. With or without using your legs, just climb. 5 sets of 3:00 of climbing, so exactly 15:00 of work.

There is no prescribed amount of rest, so this is exactly the same as a 3-3-3-3-3 WOD or "Lynne": rest as long as you need to rest between rounds. You need enough time to recover, but don't wait so long that you get cold.

The sub for a rope climb is Towel Pull-ups, 1 TPU for each foot of rope. My personal sub for rope climbs is JUMPING Towel Pull-ups, since you use your legs to climb the rope. This is MY interpretation, but if you are a Newbie, well, it's not a bad idea. So we would have 15 TPU or JTPU for each rope climb, so you basically just start doing some sort of Towel PU and keep going for 3:00. Rest up until you think you can do it again.

Here's the dealeo boys and girls...if you are going to be a real, honest-to-goodness Crossfitter you eventually have to climb some ropes. Many gyms won't have one so this is actually a massively great reason to go find a Crossfit Affiliate Gym. Seriously.

Let's talk a bit about the schedule of your workouts now that you've been here for a couple of weeks. The Main Page schedule is 3 days of exercise and one day off. This may seem kinda light, but give it a month or two before you make up your mind. That is, unless you discover that 3 on/1 off is too much. It's entirely possible that the standard schedule will be too much if you are attacking these WOD's with intensity. RECOVERY is very, very important, all the more so as you get older. Plan for it.

My own personal experience is that I can see the results of the prior WOD on the next day on the job. I work with my hands, typically under a microscope, and I can't do a WOD the day before I work in the OR. A typical week is therefore something like 3 on/1 off/2 on/1 off. Crossfit is "you vs. you", and this is my version of what works. Give this some thought, too.

Time to channel your inner kid, in the back yard with a rope swing. Climb. 3-2-1...Go.

Comment #15 - Posted by: bingo at January 16, 2011 5:50 PM

Thanks to Chris, Nicole, Jason, Eric & Lisa for a feakin' fantastic L1 course at CrossFit Scottsdale. Had a Blast! Learned a lot & meet some very good athletes and cool people.

Thanks Again!

Comment #16 - Posted by: Dave Switzer at January 16, 2011 5:51 PM

Chuck, Mike G. Bobbie Jo, Bethanie, Chris, and Nicole: Thank you for such a wonderful weekend at Crossfit Wilmington. I learned so much. Ya'll are amazing athletes, and more importantly, amazing people. Thank you again for everything. -Felice

Comment #17 - Posted by: Felice at January 16, 2011 5:55 PM

p.s. to Nicole, I went to the grocery store tonight and bought all of the green leafy veggies I could find. Cooked them with coconut milk and REAL butter lol.. amazing! thank you so much!

Comment #18 - Posted by: Felice at January 16, 2011 5:56 PM

The video was hilarious. The guy on the left looked like he had two left feet and couldn't grasp a rope.

Comment #19 - Posted by: G cross at January 16, 2011 5:57 PM

A VERY BIG thank you to Jason, Chris, Eric, Nicole and Lisa at the CrossFit L1 course at CrossFit Scottsdale. I had a BLAST! Learned a lot, meet some very good athletes and awesome people.

Thanks Again!

Comment #20 - Posted by: Dave Switzer at January 16, 2011 6:00 PM

Hey, does anyone know what will be going on at the Arnold Classic for crossfit? I am going to compete in the Grappling Tourney, but would like to check out the crossfit event too!

Comment #21 - Posted by: Jeremy Drenning at January 16, 2011 6:10 PM

Joe, Lance & Miranda,

Thanks alot for all the hard work at the Cert this weekend(CLEARLAKE CROSSFIT)! Very informative and we all had a blast. I've wanted to attend the L1 for several years... and it was definitely worth it!

Thanks again,


Comment #22 - Posted by: MarcusG at January 16, 2011 6:13 PM

Bingo's, the closest crossfit is 2 hours from me. If Join an MMA gym, I will find a way to hook up a rope at my gym!

Comment #23 - Posted by: Jeremy Drenning at January 16, 2011 6:14 PM

Bingo's, the closest crossfit is 2 hours from me. If YOU Join an MMA gym, get beat up a lil, I will find a way to hook up a rope at my gym!

Comment #24 - Posted by: Jeremy Drenning at January 16, 2011 6:20 PM

I want to second bingo's advice about rest, recovery, and the 3 on/1 off schedule. As a "post 50" athlete, I find that long periods of 3 on/1 off is too much for me, and actually counter productive. This seems to be more pronounced with each passing year.

If you are a newbie, pay particular attention to bingo's suggestions concerning rest, especially if you have a gray hair or two.

Comment #25 - Posted by: Kevin C. at January 16, 2011 6:21 PM

LUIS DANELUTTO from Argentina

Comment #26 - Posted by: LUIS DANELUTTO at January 16, 2011 6:33 PM

@2 PVB: If you or your athletes need specialized "lateral movement" training, add it to your workout or warm up. CrossFit's specialty is not specializing.

That said, lateral movement training is like training to climb stairs. CrossFit athletes can climb stairs pretty damn well, but you don't see any programming for stairs in the wods. I'd venture to say that CF athletes can move from side-to-side pretty damn well too. At least thats what our soccer, football, volleyball and other athletes tell us.

Comment #27 - Posted by: CraigH at January 16, 2011 6:34 PM

Tried to watch Rebecca, but my eyes kept looking only to the left half of the screen

Comment #28 - Posted by: KnSTL at January 16, 2011 6:40 PM

So, thinking about this a little more from the Newbie standpoint, I don't see a whole heck of a lot of risk from doing too many rope climbs because, well, I just don't see a whole lot of true newcomers doing a whole heck of a lot of rope climbs, ya know? I DO worry a bit about rope UN-climbs, especially after watching some really quick descents this summer.

But here's a concern, or a couple of concerns...boy, that would be a LOT of PU of any kind if you subbed 'em all for 5 rounds, huh? Let's not do that, OK? How about 2 or maybe 3 rounds, maybe no more than 30 Towel PU per round. Be aware of the volume of PU you've done in the past and be conscious of not exceeding that number by very much at all.

Lots of discussions about Jumping PU of any types, including Jumping Towel PU. I mentioned this a couple days ago. The really big problem is a Jumping PU with a negative, a slow downward recovery, holding yourself up as long as you can. This is a really great way to train to do more PU, but you should NEVER do JPU with negatives in a WOD for time. Same thing I said last week. You can STILL do JTPU here (I will), but just don't do any negatives.

Remember, you're new around here. Think about each WOD and plan for safety first.

Now, back to Undercover Boss...

Comment #29 - Posted by: bingo at January 16, 2011 6:51 PM

Maggie Dabe y Pat Sherwood, gracias por venir nuevamente a Sudamerica para un L1 y por todo su apoyo. Pat, tu espanol esta bastante bien!

Pavel, gran trabajo como siempre, y toda la gente de CF Santiago que atendio a los visitantes: Ximena, Tamara, Connie, Andrea, Jorge, Jose, Claudio, Manuel, excelentes anfitriones y amigos.
Rene y Javier, CrossFit en Concepcion y mas al sur tiene un excelente futuro con gente de primera como ustedes.

Comment #30 - Posted by: Jaime Arashiro (CF Peru) at January 16, 2011 7:09 PM

#28 KnSTL - I hadn't noticed it until you mentioned it, but daaaaammnnn that was a hot backside

Comment #31 - Posted by: PVB at January 16, 2011 7:17 PM

Such an awesome tine this weekend in AZ. Awesome to be trained by speal, khalipa, Eric, Lisa, Nicole. Also to meet Dave Castro, and Lauren Glassman. Seriously just Awesome!!!! Big thanks CFHQ.

Comment #32 - Posted by: Jeff Wheeler at January 16, 2011 7:22 PM

Maggie, Pat, no recuerdo haber aprendido tanto en un simple fin de semana como lo hicimos el recién pasado, muchas gracias por todo lo que nos brindaron y desde Chile y sudamérica esperamos poder transmitir todos esos conocimientos de la mejor manera y con la hermandad que nos caracteriza, una vez mas muchas gracias, son lo máximo.

Comment #33 - Posted by: Tamara Fuenzalida at January 16, 2011 7:23 PM

Such an awesome tine this weekend in AZ. Awesome to be trained by speal, khalipa, Eric, Lisa, Nicole. Also to meet Dave Castro, and Lauren Glassman. Seriously just Awesome!!!! Big thanks CFHQ.

Comment #34 - Posted by: Jeff Wheeler at January 16, 2011 7:25 PM

"The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function"
- F. Scott Fitzgerald

Double talk?

Comment #35 - Posted by: Jeryd at January 16, 2011 7:31 PM

the rest is whatever you want it to be. like a stength day between sets. anywho, exactly 3 min rest between sets.

9 6 6 5 5 = 31

getting tired of candice beating me.

Comment #36 - Posted by: ken c at January 16, 2011 7:45 PM

PVB, CFFB have included lateral kb swings in a WOD

Comment #37 - Posted by: Jaime Arashiro (CF Peru) at January 16, 2011 7:46 PM

quieciera que aya mas informacion en castellano en la pagina gracias a pat y maggye por la sertificacion nivel 1 en santiago muy buena....

Comment #38 - Posted by: pablo at January 16, 2011 7:46 PM

I dont have any access to rope. Anyone has any Idea what should I use, or somehting equal to rope climbing? I was thing pullups and Dip?
thanks everyone

Comment #39 - Posted by: PETE at January 16, 2011 7:51 PM

rope climbs are easier than towel pulls. I think I will find a tree outside to climb, time to set a good example for the neighborhood kids.

Comment #40 - Posted by: B Dizzle at January 16, 2011 9:18 PM

So why was the guy on the left trying to climb every square inch of the rope up and down and the guy on the right jumping halfway but and falling halfway down? Seemed like the guy on the right was cutting quite a bit of the work out of each ascent and decent, is there a proper protocol for rope climbing? How about you start from your butt???...that would make a huge difference!!

Have a great day everyone.

Comment #41 - Posted by: Gus Harley at January 16, 2011 9:28 PM

This morning, did Elizabeth from 110115
7:39 (new PR)
3:22, 3:02, 1:15

first time doing elizabeth as rx'd with rings (always used dip bars before, never had rings).

This afternoon, did death by 95# thruster.
Got 15 rounds + 8 reps on 16th round.

Day before, did some opt: amrap 10min:
5 dips (bar, no rings that day)
5 deadlift @ 135#
5 hang power clean @ 135#

Got 14 rounds even.

Comment #42 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 16, 2011 9:48 PM

I've always thought the rope is something CF MP should do away with. If you belong to a CF gym, you have access to a rope and will have the WODs prescribed by the owner. But most, if not all, of the MP adherents do not have a rope. So, it causes all sorts of consternation about substitutes. Frankly, there is no substitute. So, just leave the rope out already.

Comment #43 - Posted by: Tim_48_5-11_195 at January 16, 2011 9:48 PM

kinda bummed after watching the rope climb vid. all those guys doing proper rope climbs, or towel subs, are getting a much different work out, as opposed to dropping from six feet up. with that said, that man kicked ass at this wod.

Comment #44 - Posted by: jake at January 16, 2011 9:50 PM

Tim Comment 38

Sure not everybody is going to own a rope however my mate and i bought one for our home gym due to the incredible functionality of them. If we went by the logic of not every home gym has them then we should wipe out rowing as i sure as hell could not afford a C2 rower but can afford a 100 buck rope. Rightly so this wont happen becasue i can just sub and that is what needs to be done here unless you buy a rope, or "aquire" one ;)

Comment #45 - Posted by: Ben/18/140 at January 16, 2011 10:26 PM

To all those at CrossFit Level 1 Cert on saturday at CrossFit FX. AWESOME. Thank you to all coaches attended there. Look forward to more courses! Take my hat off to you guys! You are all Top S@#T and extrememly professional to the right target audience! Bravo! Keep doing it! Train hard!

Comment #46 - Posted by: Dave Nixon at January 17, 2011 2:18 AM

@ PVB..
Lateral movements do not fit into the CF prog. template.. Coach and the others have oft repeated that CF will put athletes in a ready state for sports specific training. Lateral movements are purely sports specific and done in short bursts as you've pointed out, so i'm going to be doing a lot of structural damage if I do a lateral shuffle for 100m,200m or other distances prescribed by CF.
Whats proven & tested is that when im clocking <11 secs in my 100m and front squatting 2xBW, i'm gonna be bloody good at changing direction.
And about crossfit getting this wrong.. Dude, firstly these guys are doing everybody a favour, which at a minimum is going to cost you ur time or 25$ per year. And your still complaining?

Comment #47 - Posted by: Abinav SN at January 17, 2011 2:55 AM

BIG THANKS to the Boz, Pat, Chris, OZtin, Brett, Amy, Tracey and the crew for the Cert. 1 in Sydney. Recommend it to any serious crossfitter. Very valuable and have taken a lot away.
Keep up the great work HQ.

Comment #48 - Posted by: Dan Frost CFBM at January 17, 2011 3:02 AM

Fue realmente espectacular el primer Nivel 1 en Chile. Los entrenadores son de lujo y siempre estuvieron enfocados en que todos entendieran perfectamente.
Todos en CrossFit Santiago nos esforzamos para que se pudiera dar, que fuera una experiencia unica y creo que se logro.
Nuestros amigos de afuera como siempre apoyando el movimiento desde todos los angulos y maneras que uno no podria esperar. ¡Gracias a todos los hermanos crossfiteros de la region!

Comment #49 - Posted by: Pavel Saenz at January 17, 2011 3:26 AM

5 Rounds
3 Minutes max 15' rope climbs - subbed towel pullups.

32, 31, 27, 28, 30.

I have never done rope climbs in all my 2 years Crossfitting... I finally bought a tow rope to do them with and hung it from a tree (I moved house, which made it possible) but it wasn't until dark when I could do this WOD and I know spiders like to live in the rope at night so I played it safe with the TPU :)

Comment #50 - Posted by: David m/26yrs/169cm/78kg at January 17, 2011 4:05 AM

La certificacion nivel 1 en santiago estuvo increible. Gracias a Maggie y Pat por su tremenda vocacion por enseñar (Pat...tu español esta bastante bien¡¡¡), es grato encontrasre con gente que hace las cosas con cariño.
gracias a Pavel y a CrossFit Santiago por el trabajo que realizaron para organizar la cert
un abrazo
CrossFit XF Chile

Comment #51 - Posted by: Ricardo Tagle at January 17, 2011 4:21 AM

Thank you Chuck, Mike G, Chris, Bethanie, Bobbie, and Nicole for a wonderful cert at Crossfit Wilmington! I had a blast and learned a ton...you guys are great!

Comment #52 - Posted by: Amy W at January 17, 2011 4:28 AM

Joe, Lance & Miranda -

Thanks so much for all your help and insight at the Level One Cert this weekend. I learned so much about myself and had a great time (well, mostly)...Good luck and hope to see yall soon!

Amy O

Comment #53 - Posted by: Amy O at January 17, 2011 4:46 AM

Bingo, heartfelt thanks. Not exactly a newbie (18 months on my own) but still get a ton out of your posts. Always sorry when January is over.

Comment #54 - Posted by: Doug 6'6"/260/40 at January 17, 2011 5:30 AM

I've never quite understood the F. Scott Fitzgerald assertion that the mark of intelligence is the ability to hold two opposed ideas in mind at the same time and still function.

It sounds more like incoherence or stupidity than intelligence to me.

If the ideas are opposed, they both cannot be right. Walking around with incorrect ideas and correct ideas on the same subject at the same time with perfect equanimity is the mark of an idiot.

Comment #55 - Posted by: Harry MacD at January 17, 2011 5:45 AM

subbed five rounds of the couplet:
10 pullups (kip, no towel)
10 squats
with exactly 3 minutes rest between rounds

3 +5 pullups
3 +5 pullups
3 +5 pullups

total: 165 pullups / 150 squats

Comment #56 - Posted by: jeglit (m/39/6'4"/220) at January 17, 2011 6:04 AM


9-6-5-7-7 = 34

burnt a hole into my left shoe...

about two months back i did 30 rope climbs for time at 29:52 so im really pumped about this one

Comment #57 - Posted by: gino at January 17, 2011 6:10 AM


7, 6, 6, 6, 6

Rope with knots about every one and a half feet. Four pulls for each climb. The down climbs were the hardest part, because I couldn't slide down over those knots.

Sprinted trough the last round and had at the end 15 seconds of time but no more strength left.

Comment #58 - Posted by: Memuc at January 17, 2011 6:11 AM

Excelente felicito a toda la gente que participo en la certificacion, tanto de chile como de Argentina! Saludos a toda al comunidad!!

Comment #59 - Posted by: Mutuca at January 17, 2011 6:33 AM

No rope at my gym. Subbed jumping towel PUs.


3 min. of PUs per round, 2 min. rest in between each round.

Comment #60 - Posted by: Jim 40/5'11"/170 at January 17, 2011 6:53 AM


Comment #61 - Posted by: Townsend m/27/5'8"/140 at January 17, 2011 7:03 AM

Harry, think of it in terms of perspectives, not in/correct ideas. Usually, if not always, there is no "correct" perspective. The ability to view and understand something from more than one perspective is important. If you cannot explain something in more than one way, then you likely do not understand it.

Gus, CF mantra is Fxd/t=P. As defined, assuming similar weights, the guy on the left is doing less work over time because the two travel the same vertical distance. The guy on the right just does it many more times, so he produces more work.

Comment #62 - Posted by: Anon at January 17, 2011 7:03 AM

Chuck, Mike, Chris, Nicole, Bobbi Jo, and Bethany-Thanks for a great weekend and a wealth of knowledge at CF Wilmington! We had a great time and learned alot! The L1 Cert was exactly what I expected. As a former military guy, I was impressed with the great use of time and the ability of the team to stay on schedule. Good luck to you all and especially to those of you that will compete this year. Hope to see you all at the Games!

Comment #63 - Posted by: Chris and Paige J at January 17, 2011 7:10 AM

Chuck, Mike G, Bobbi Jo, Chris, Nicole, and Bethanie: Thank y'all so much for such a wonderful weekend at CrossfitWilmington. I learned so much from each and every one of you. You guys are truly inspiring. I am blessed to have had the opportunity to learn from some amazing athletes. Hope y'all have a wonderful year!

-Amy A

Comment #64 - Posted by: Amy A at January 17, 2011 7:19 AM

To the HQ staff at the Level 1 Wilmington Cert,

You guys where awesome. The focus and energy you brought was a lot of fun. I learned so much. I truly appreciate the attitude and atmosphere you created. Thanks, hope to see you all again around the community.

Comment #65 - Posted by: Adam P at January 17, 2011 7:37 AM

CFT this morning...
Back Squat: 365, 385, 405
SOHP: 135, 155, 175
Deadlift: 315, 405, 495

Total 405+175+495 = 1075
body weight 175

Comment #66 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 17, 2011 7:42 AM

Anon @ #59. Different perspectives are one thing, opposed ideas are another. If he'd meant the ability to appreciate different perspectives was the mark of intelligence, I think he would have said so - he was pretty good with words. Also, the relativistic take on perspectives not being right or wrong doesn't quite work. The premise is the ideas are *opposed*. If they are neither right nor wrong they are not opposed, they are just sitting there like useless bits of nothingness. They could both be wrong and opposed, but they cannot both be right and opposed.

What would be an example of two opposed ideas in mind at the same time that proves the dictum? Needing to pee but driving one more exit because you're in a hurry? Wanting to quit but doing your duty? I just don't get it.

Any Fitzgerald scholars our there who can help out on this?

Best regards,

Comment #67 - Posted by: Harry MacD at January 17, 2011 7:48 AM

quiero agradecer a los encargados de la certificacion de crossfit.com por haber aceptado y creido en la peticion de crossfit santiago (pavel saenz) para realizar su certificacion en chile.

maggi y pat son lo maximo, que manera de aprender junto a ellos tienen una forma de explicar que no necesitas realizar tantas preguntas despues de las clases,los felicito por su profecionalisno y por lo q transmiten, son muy humanos.
Esperando q vuelvan mas certificaciones a chile les mando un gran saludos desde la distancia
Jose Rivera

Comment #68 - Posted by: Jose Rivera at January 17, 2011 7:55 AM

I don’t think there’s much to gain in discussing whether or not CF misses the boat in the area of lateral movement training, but it is important to include any training in your own personal routine that you think is necessary, whether or not mainpage CF includes it. I know some affiliates do incorporate lateral box jumps (jump up from the side instead of from the front of the box) and also simple lateral jumps over a box or a hurdle. And lateral stuff can be mixed in with other CF movements. Jumping laterally over a small box between reps of burpees, for example, is very common.

Look at the Exercises section at www.mountainathlete.com. Among the many movements there are some very good jumping and shuffling drills that train lateral movement. Also google something like “lateral agility ladder” and you’ll find tons of stuff. It’s easy to make an agility ladder of some kind at home, and very useful.

If you have reasons for wanting to train lateral stuff, do it! I do.

Comment #69 - Posted by: Lewis Dunn at January 17, 2011 7:57 AM

Extraordinaria experiencia. Mil gracias Pat y Maggie fue un fin de semana expectacular.

Esperemos que la presencia de crossfit en Latinoamerica siga creciendo, y que podamos contar con mas de estos eventos.

Saludos a todos y gracias a Pavel y Crossfit Santiago por la hospitalidad.


Axel + Daniela
Crossfit Peru

Comment #70 - Posted by: Axel + Daniela at January 17, 2011 8:14 AM

119, 130, 142, 130, 130 (jumping towel pullups)

Comment #71 - Posted by: gb/43/m/71"/185# at January 17, 2011 8:28 AM

Different....loved it!

Comment #72 - Posted by: Jonblaze at January 17, 2011 8:42 AM

Today did active rest:

4 Rds (untimed)
4 x 70# Sled Pulls 75m
Run/jog 400m

Comment #73 - Posted by: Daniel Davis at January 17, 2011 8:43 AM

...Harry, north and south, up and down? Neither are more "correct" than the other, but they are certainly *opposed*.

Also, what is "correct" is what we define to be correct. There are no absolutes that we can understand without defining a metric of "right" and "wrong", but that in itself is subject to our definition.

To embrace two opposing concepts does not make one an idiot. If anything, that individual is all the more enlightened by realizing that he, in fact, does not really *know* anything.

Comment #74 - Posted by: Anon at January 17, 2011 8:48 AM

No climbing rope and bum right pec, so jumping towell PUs were out.
Had to be inventive (which is what I like best about this WOD).
Couplet: (1) Kneeling, alternating one handed rope pull downs, weighted at 30lbs for 3 minutes. (2) One minute of jump ropes to engage the lower body. 5 sets.

Comment #75 - Posted by: CBland at January 17, 2011 9:25 AM

Shoulders are toast.
Bingo is correct
Must incorporate an extra day or two of rest here and there to keep the body functioning at a higher level.
Rest is good.
Subbed today's wod for an easy 2 mile run.

Laura f/48/5'7/155

Comment #76 - Posted by: power-girl at January 17, 2011 9:40 AM

2011-01-17: 6X5. One climb/30s @ work, seated+arms only.

Comment #77 - Posted by: gs at January 17, 2011 9:48 AM

This is where the relativistic muddle gets you: not knowing anything is the mark of a first rate intellect.

North and South and up and down are not ideas, they are directions.

What could it possibly mean to attribute first rate intelligence to the ability to hold North and South in your mind at the same time and still function? It's just nonsense.

Here are some opposed ideas: Slavery is bad; slavery is good. High taxation encourages economic growth; low taxation encourages economic growth. Infidelity is bad for relationships; infidelity is good for relationships. Holding two such ideas in your mind at the same time and still functioning is a mark of many things, but intelligence is not one of them.


Comment #78 - Posted by: Harry MacD at January 17, 2011 10:07 AM

Maggie and Pat:
Thanks for everithing. You are great instructors and very especial human beings.
Pavel and CrossFiters from CF Santiago: You are Great to. I feel at home whit you guys.
All the participants:

Maggie y Pat:
Gracias por todo. Son grandes instructores y seres humanos muy especiales.
Pavel y Crossfiters de CF Santiago: Ustedes son geniales también. Me siento como en mi casa con ustedes.
A todos los participantes:

Comment #79 - Posted by: Javier Varas at January 17, 2011 10:07 AM

I subbed 15 towel pull-ups for each rope climb and then 10 towel pull-ups into the 1st round 10 I switched to dead hang pull/chin-ups.

1) 10 Towel and 10 Pull/Chin-Ups

2) 1 + 4 Pull/Chin

3) 1 + 6 Pull/Chin

4) 1 + 4 Pull/Chin

5) 1 + 6 Pull/Chin

Comment #80 - Posted by: José - M/25/5'9"/169 at January 17, 2011 10:10 AM

Interesting WOD. Liked the thinking component of how much rest, and the rest to work balance while ensuring adequate rest and work rate to keep yourself safe.
Goal was to get 30 total, however, fell short of that as in rounds 3, 4 and 5 fatigue set in as the round wore on and safety became more important than getting the reps.

Got 7, 5,5,5,4 for a total of 26. I need to be more efficient on my climbs which may have given me a few more reps. Rest was 2, 3, 3, and 5 minutes

Comment #81 - Posted by: judah at January 17, 2011 10:18 AM

Harry Mac D

Fscott saying was referring to ideas that are in essence theory’s like political arguments it says that the mark of intelligence is the ability to consider both ideas without favoring one over the other with preconceived prejudice thus allowing one to use logic alone to deduce truth. He stole that from Aristotle but I can’t remember the quote.

Comment #82 - Posted by: Frank at January 17, 2011 10:20 AM

I'm going to change this one to max pull ups in 15 minutes, partly because I don't have a rope and partly because I want to see what I can do. That said I've never used chalk before and went to REI to buy some and from people with experience, do you guys use a chalk sock with your chalk? I'm at a globogym who will most definitely frown on the use of chalk so it seems the sock might keep it a little more contained, but i just want to be sure i'm going to get enough chalk on my hands to do any good.


Comment #83 - Posted by: Curtis at January 17, 2011 10:21 AM

Rebecca Voigt-

What a natural good looking gal! kind of brought a tear to my eye knowing she sort of likes the battle scar / right of passage thing but I can't help NOT to see it as a blemish on a beautiful piece of art. Nice Legs! Hope they heal up over time.

Comment #84 - Posted by: Sid m36/5'9/175 at January 17, 2011 10:26 AM

8-7-6-6-6 Rx'd

Title timer set for 3 min work/5 min rest interval.

Wore plain work Carharts but still got some rope burn on inside of thigh from descents.


Comment #85 - Posted by: james.patrick [M/48/66"/135] at January 17, 2011 10:27 AM

Part of doing a workout is finding the most efficient way to do it, so it doesn't seem like the guy on the right in the video should be criticized for getting a jump start or dropping half way down.

Comment #86 - Posted by: Daniel at January 17, 2011 10:38 AM

Rope at home - no rope at the gym. Raining like hell today - so, did some subbing at the gym.

Used the tricep rope tied in a knot hanging from a pullup bar. Air squat, jump to rope, pull up = 1.

3 min rounds x 5= Round one 37, round two 43, round three 49, round four 50 (ripped a hole in my finger), and round five 45

Comment #87 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 17, 2011 10:41 AM

10, 7, 7 6, 7 as Rx'd.

My grip is rokced. My legs are tired. Thank goodness for a rest day.


Comment #88 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 17, 2011 10:46 AM

We both did 12 foot rope climbs. That was the highest point we could hang the rope at our gym:





Three rounds only. Hard on her surgically rebuilt hands. Amazing she could do it at all.

Comment #89 - Posted by: Kevin C. at January 17, 2011 10:47 AM


In the SeaFit video, everyone looks like they're dying.

Mikko looks slightly uncomfortable.

Comment #90 - Posted by: Jose Carnish at January 17, 2011 10:49 AM

as Rx'd

Comment #91 - Posted by: brittk at January 17, 2011 10:53 AM

6's across the board; with a bloody ankle bone to make me look cool

Do away with the rope, as someone said above? Never!
Great WOD, great cycle, Tony.

Comment #92 - Posted by: TRN III at January 17, 2011 11:04 AM


Comment #93 - Posted by: GBNT at January 17, 2011 11:15 AM

It doesn't look like you're posting any vids to mainsite, not even fit enough to train with anyone that is.. Let's give a little to stage fright maybe?

The objective on the rope climb is to get UP a certain distance, not to climb down, so just because you're too panzy to drop from 8ft, don't hate on these guys.. Montoya and Ogar are badasses.

Comment #94 - Posted by: Matt-CFU at January 17, 2011 11:33 AM



Comment #95 - Posted by: tjo 42/185 at January 17, 2011 11:41 AM

Coaches Prep Course.

I would like to thank Adrian and Austin for running an enjoyable and knowledgeable course.

It was great to mix it up with so many other CrossFit coaches. This is a great step forward for many CrossFit coaches. I believe this cert should be on many people's to do list.

Comment #96 - Posted by: Mick at January 17, 2011 12:12 PM

As rx'd

"Also, what is "correct" is what we define to be correct. There are no absolutes that we can understand without defining a metric of "right" and "wrong", but that in itself is subject to our definition." Anon

Really? Are you absolutely correct that there are no absolutes, because it seems like you just made an absolute statement. Just wondering!

Comment #97 - Posted by: justaman - liberty, sc at January 17, 2011 12:22 PM


That was terrible. Never really been able to climb rope but that WOD makes me want to climb more often.

Comment #98 - Posted by: JC (M/22/5'9"/175) at January 17, 2011 12:26 PM

I've had the pleasure to train with both of the athletes in the video. They are solid and never shy away from a workout, if its a strength or not. Great work Kevin and Kevin!

Comment #99 - Posted by: N8methodCF at January 17, 2011 12:47 PM

All towel pulls...they are not easy from a dead hang. I have climbed rope in the past and I actually think b/c you can use your legs it is a little easier than subbing the towel pulls. Granted it has been awhile since I did rope pulls so maybe I am not as strong. I love the circuits we've been doing lately. Running here in Michigan with 10 inches of snow on the roads is tough. Can't wait for the next circuit! (and here Tony explain this last one.)

Comment #100 - Posted by: Rough Robbie at January 17, 2011 1:18 PM

Felicitaciones a todos los asistentes al curso de entrenadores en Chile, para nosotros, como Crossfit Santiago, y Chilenos fue un verdadero honor poder presentarles y acogerlos en nuestro hogar Crossfit.

Esperamos que el interes y combocatoria de los asistentes a esta certificación ayude para que Crossfit tenga el impulso pertinente y apropiado en este, nustro lado del mundo.

Un gran abrazo a todos los nuevos entrenadores Crossfit y exito en cada uno de sus proyectos.

Gracias a Maggie y Pat por la disposición y el gran nivel de sus charlas y clases.

Un abrazo a todos.

Comment #101 - Posted by: Constanza Galvez at January 17, 2011 1:18 PM

M/64/179- Man, Oh man;I definitely need more rope climbs-Three rounds of:
15' Rope climb, max reps in 3 minutes
3-3-2- even with 5 minutes between rounds, my arms are TRASHED.
BTW- if you intend to buty a rope, I DON'T recommend a smooth,reverse weave job- hard to grip!

Comment #102 - Posted by: peejay2 at January 17, 2011 1:28 PM

had to sub jtpu's. 103-121-122-130-135 so 6,7-8-8-8-9

Comment #103 - Posted by: matt cosimini 29/5'6"/195 at January 17, 2011 1:42 PM

38/F/5'9"/ 138

LOVED this workout Coach! Climbed to 17 feet.


Comment #104 - Posted by: Heather Hodges at January 17, 2011 1:51 PM

Continuous for 15 minutes:

1st 3 minutes: 40 TPU
2nd 3 minutes: 30 TPU
3rd 3 minutes: 25 TPU
4th 3 mintues: 25 TPU
5th 3 minutes: 20 TPU

Grasped either end of a towel which was looped over a chinup bar, so hands were at same height throughout.

Comment #105 - Posted by: James at January 17, 2011 1:59 PM

PVB - I agree with/ Lewis #69; I have recently added lateral running when I run. Try it for 1/2 mile. A few lateral lunges (w/ 45# plate) go a long way, too.

3,3,3,3,4 (every 3 mins on the 3 mins)
enough for now in the snow

24' rope in a tree about $80.

Comment #106 - Posted by: cort at January 17, 2011 2:05 PM

re: today's quote

Lawyers adhere to this quote all the time; but they work for the side that pays more.

"The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function"

Comment #107 - Posted by: steve_t at January 17, 2011 2:07 PM

My Wife.. Melody Miser (28/f/5'7"/135) from Brethren CrossFit just completed todays WOD...

9 - 7 - 7 - 7 - 8

each with EXACTLY 5 min rest in between... rx'd all the way.

Comment #108 - Posted by: Ronny Varghese at January 17, 2011 2:37 PM

Lee Pappas from Brethren CrossFit also just did this WOD


all rx'd with exactly 5 min rest in between.

Comment #109 - Posted by: Ronny Varghese at January 17, 2011 2:39 PM

Sub towel PUS
Breaks between rounds were less then 4 mins
-I find these much more difficult than a rope climb. Grip strength is key in the later rounds.

Comment #110 - Posted by: Magnus 25/5'8"/160-165 at January 17, 2011 3:02 PM

4,4,4,3,3 (rested 2-3 min in between)

Comment #111 - Posted by: lewis at January 17, 2011 3:04 PM

4.5, 4, 6, 5, 5


Comment #112 - Posted by: Logan S at January 17, 2011 3:07 PM

dont have a rope so I just did 5 sets of 3min max pullups


Comment #113 - Posted by: scugs at January 17, 2011 3:15 PM

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

Subbed jumping towel pull ups:
3 minutes rest per set
Foam roll after

Comment #114 - Posted by: Sesoku at January 17, 2011 3:22 PM

5 rounds of 3 min jumping towel pullups. Couple minutes rest between rounds. Alternated hands each pullup, starting point was pretty much at full extension so not much room to get a good jump.


Comment #115 - Posted by: Sheldon N (M/33/6'/183) at January 17, 2011 3:34 PM

8, 7, 7
14' rope

I felt so sickly exhausted after rd. 1, that I actually entertained unpleasant thoughts about the Clown. No mas after 3 rounds.

Even though I've been missing a lot of WODs lately, I'm honored to be among such an outstanding group of athletes, and, as usual, I'm truly inspired to see over-50 athletes like Carole and Kevin Clark consistently kicking caboose. Also, as usual, I'm very grateful to Coach, Lauren, Tony, Lynne, and bingo.

Comment #116 - Posted by: mas 54/M/155 at January 17, 2011 3:40 PM

certificacion level 1 en chile:
Excelente nivel el de los entrenadores: Pat y Maggie!
Muchisimas gracias Pavel y a la gente de chile y al resto de los compañeros del curso.
Sud américa necesita y esta preparada para crecer en conjunto con el resto dela comunidad internacional de cross fit!
por favor a trabajar en la traducciones de textos y la edicion de videos en castellano!

Comment #117 - Posted by: santiago at January 17, 2011 3:50 PM

9, 8, 7, 6, 6

Comment #118 - Posted by: SB at January 17, 2011 3:56 PM


W/U: 180# rope pull, 15 feet, 4x.

Sub'd rope pulls: 11-10-10-9-10.

C/D: BP, 3x3 at 150 - 170 - 190#.

For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet. This one tore my hands apart. Counted eight blisters, two of which broke open during the WOD.

Comment #119 - Posted by: rjf (Since 07-20-07. WOD no. 959) at January 17, 2011 4:09 PM

Boz, Pat, 'Oz'tin, Brett, Chris, Tracey, Amy - awesome Cert @ Sydney on the weekend. Thanks for the instruction, the motivation and your professionalism - two of the most valuable days I have spent in a long time. If you love your Crossfit - get to a Cert! - top notch coaching aside it was great to mix with like minded people and share ideas and aspirations. Keep up the great work HQ

Comment #120 - Posted by: Paul W at January 17, 2011 4:20 PM

as Rx'ed


4 min rest between rounds

Comment #121 - Posted by: Quinn McCutchen M/41/150/5'10" at January 17, 2011 4:37 PM

Subbed w/9' rope

Comment #122 - Posted by: chavez at January 17, 2011 5:07 PM

no rope so subbed pull ups -
minute one = one pull up
minute two = two pull ups
got to minute 17, 150 pull ups total

Comment #123 - Posted by: Troy at January 17, 2011 5:39 PM

WU: run 1/4mi, dynamic WU

Vertical Leap attempts: max 25.5"


9-7-6-7-5 (3:00 rest between rnds)


forearms limited rope climbs.


Comment #124 - Posted by: brian prochaska m/34/5'8-1/2"/169 at January 17, 2011 5:41 PM

our affiliate did:

AMRAP 17 minutes

10 push ups (chest to deck)
7 pull ups
3 front squats 135/95 (no rack)

scaled up to 105# FS
did ring push ups for more of a challenge

12 rounds + 10 push ups + 2 pull ups

Comment #125 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 17, 2011 5:59 PM

6-5-5-5-5 with 3 minute rest periods in between (so my partner could take his turn).

Comment #126 - Posted by: Ive at January 17, 2011 6:20 PM

Maggie y Pat, grandes personas excelentes instructores, Pavel gran gestionador de esta propuesta, fue un gran fin de semana en los que aprendi mas de lo que pude aprender en toda mi vida como crossfitero, me quedo totalmente empoderado de la idea de proyectar crossfit para todaas las personas que quieran escuchar, un abrazo, nos vemos mas pronto que tarde

Comment #127 - Posted by: Claudio Poblete at January 17, 2011 6:42 PM

SUB 15 x 40# oa


23 total

Comment #128 - Posted by: Ticotexas M/41/69/150 at January 17, 2011 6:43 PM

Nice work on the rope climb video. Kevin and Kevin are animals! Sic gym!

Comment #129 - Posted by: Doug at January 17, 2011 6:52 PM


* Rope was a little higher than 15 ft...
* Had to switch climbing method in 3rd round and lost my rhythm...

Comment #130 - Posted by: MarcusG 5'9" 170# at January 17, 2011 6:59 PM


Comment #131 - Posted by: Efelis at January 17, 2011 7:01 PM

780 feet in 15 mins on the rope climb machine

Comment #132 - Posted by: greg 39/6'3"/216 at January 17, 2011 7:44 PM


as rx'd

Comment #133 - Posted by: JimL at January 17, 2011 7:49 PM

WOD's at 75% this week and decided to give the wall climbs WOD from 110108 a whirl instead of this one--no rope, etc. but may try it later.

Comment #134 - Posted by: mom to five at January 17, 2011 8:17 PM

Cetificación CrossFit nivel 1, en Chile:

Estuvo exelente la certificación este fin de semana, Pat y Maggie se las mandaron son unas exelentes personas y entrenadores, muchas gracias por todo lo que nos enseñaron.

Ojala se hagan mas certificaciones por estos lados porque como dijo una amiga de CrossFit Perú, "Crossfit también se hace en Español".

Espero que pronto empezemos a ver mas material para todos quienes no dominamos el idioma Inglés y deje de ser una barrera para muchos Latinoamericanos, asi Crossfit realmente será Global.

Y no puedo dejar de agradecer a Pável de Crossfit Santiago por hacer las cosas tan bien como las ha estado haciendo.


Comment #135 - Posted by: Jorge Manterola at January 17, 2011 10:41 PM

Scaled to jumping towel pullups:

77 (timer mishap)

Comment #136 - Posted by: Jarv/m/33/6'0/168 at January 17, 2011 11:27 PM

cfwu (1 round only of pullups)
2K row, damper at 4, 7:47

subbed towel pullups (full ROM to deadhang, kipped some) rested 3 min between sets.


Comment #137 - Posted by: Tim 34/5' 10/ 165 at January 18, 2011 12:48 AM

Sub 5 Towel pull ups for 1 Rope Climb


Total 175 Towel Pull ups.

FOB Tarin Kowt Fire Dept Afghanistan

Comment #138 - Posted by: Andrew Foster m/25/5'10/190 at January 18, 2011 4:13 AM

Subbed 15 jumping towel pull ups for each climb, snuck 110 total JTPU's in there the last round.

"equivalent" to 7-7-7-7-7.3

Comment #139 - Posted by: DavisBenDavis at January 18, 2011 5:48 AM

Had a great time at this weekends L1 training class in Scottsdale! Came away with ALOT of knowledge! Thanks to you all!

Comment #140 - Posted by: Jamie at January 18, 2011 7:58 AM

Rope climb was 12.5 feet, but started climb with no jump and hands at eye level. Rested 2 minutes between rounds.

I: 3
II: 5
III: 3 + 2 half-ascents
IV: 1 + 2 half-ascents
V: 3 + 1 half-ascent

Fun WOD. Rope climb is on my list of skills to learn this year, so I couldn't pass this one up. I tried something new, hooking the rope over our back deck. The deck doesn't get in your way until you are almost at the top...usually. If the rope spins on you, sometimes you do find yourself directly underneath the deck.

Rounds 1-3 I used the wrap with my right foot pinning the rope against my left (Russian wrap). But my left shin started getting some fierce rope burns, so in Round 4 I switched to left foot pinning the rope against my right. This was tougher as I had not practiced it much. On the last round, I alternated right and left. Sometimes I lost the wrap and spent so much time trying to regain it, my forearms fatigued, and I had to drop back down. Since I didn't reach the top, I don't get credit for these "half-ascents", but I noted them for future reference.

Comment #141 - Posted by: Mel/37m/5'10"/175 at January 18, 2011 10:45 AM

Jeff @ 2.0
AMRAP in 15 minutes straight through.
41 climbs

Comment #142 - Posted by: Jeff & Charity @ CF Snohomish at January 18, 2011 2:02 PM


No rope:-(

500m Row
500m Row
500 Row

30kg PP


Comment #143 - Posted by: Alenka at January 18, 2011 2:02 PM

Hotel workout #2.
50 lb db cleans
Push ups

Comment #144 - Posted by: Kyle A. at January 18, 2011 2:12 PM


Substitued assisted Towel PU

Comment #145 - Posted by: Haley B at January 18, 2011 2:22 PM

Thanks for an awesome weekend at Brand X for the CrossFit Kids seminar. It's truly inspiring to watch all those kids out there. Pumped to get back to training gets, getting them inspired and having them find out just how awesome they really are.

Would have loved to have you guys provide handouts- had a bit of trouble with printing docs before cert (link issues)

Marketing-also something you could speak more on. Otherwise, great cert!

thanks so much!

Comment #146 - Posted by: Shirley Brown at January 18, 2011 3:15 PM

Did my own WOD....no ropes.
10:00 Min
5 Pulls
10 Push
15 Squats
10 Rounds
10:00 Rowing
50 Weighted Sits
6:00 X trainer

Comment #147 - Posted by: dyagg at January 18, 2011 3:52 PM

Somebody forgot to mention that so many towel pu really hurt on your fingers.

Comment #148 - Posted by: CJV at January 18, 2011 5:00 PM

sub towel pull ups, 31/28/27/25/25
m/27/5'9/170, Manis AFB

Comment #149 - Posted by: matt c at January 18, 2011 5:33 PM


Comment #150 - Posted by: rox f/45/120 at January 18, 2011 5:47 PM


Comment #151 - Posted by: myles456 at January 18, 2011 6:18 PM

13' rope at the gym

Fun wod, i'm all torn up

Comment #152 - Posted by: Kinz- Waunakee, WI at January 18, 2011 7:08 PM

6,5,6,6,5. 13' rope, so I started each climb seated to try to make up for the shorter distance. Also, our ropes are 2" instead of 1.5" in diameter. Honestly I think this more than made up for the shorter distance.

Comment #153 - Posted by: hillmanb at January 18, 2011 10:21 PM

subbed climbs with towel pull ups....
45.....reps 2 min rest
33, 33, 27, 33....no more than 1.5 minutes rest between sets

Comment #154 - Posted by: Pacers at January 19, 2011 3:15 AM

Subbed 15 towel pullups and 15 jump squats, since climbing uses legs as well. My grip wasn't strong enough to hold my weight for fifteen, I had to alternate one hand rope/one hand bar. Sheesh.
3 rounds+7 pullups
3+15+4 jump squats

Comment #155 - Posted by: Christopher Denzer at January 19, 2011 4:59 AM

7-4-4-5-3 Rx'd
WOW that was painful, Pukie was knocking.

Comment #156 - Posted by: The Nomad at January 19, 2011 5:59 AM

I've never done high rep rope climbs. Fun! Hands and shins are wrecked; forearms, lats and and legs are pumped. Nice, new stimulus.

Comment #157 - Posted by: Aaron @ CrossFit Dominion at January 19, 2011 7:39 AM

8 5 4 2 5
truly embraced the suck

Comment #158 - Posted by: medic8 at January 19, 2011 6:59 PM

One 15' Rope climb, legless ascent, each minute on the minute, until unable to continue
16 minutes

Comment #159 - Posted by: B. Rhaly at January 19, 2011 8:19 PM

AMRC in 15 min ~ straight thru

Comment #160 - Posted by: Mad Max at January 19, 2011 9:49 PM

CrossFit Kids course was amazing. Thanks so much for the wonderful FUN weekend. Staff was great, info great. Would have liked to see more on marketing/business.

Comment #161 - Posted by: Shirley Brown at January 19, 2011 10:43 PM

Weak in the upper body after focusing on endurance for rugby and then breaking from the gym for 2 months. So,

5 rounds, max reps of:

Bench press 165 lbs.
Strict pull ups

7/6, 5/5, 4/5, 4/5, 4/5

Comment #162 - Posted by: Gerard at January 20, 2011 6:36 AM

sub'd jumping towel pullups w/ 2 min rest between


Lots of jumping towel pullups. Arms r shot

Comment #163 - Posted by: Bells 38/195 at January 20, 2011 7:00 AM

CF warmup


Towel pullups on weight assisted machine (150 lbs). 3 sets, 2 minute ea.

R= 30, 22, 17 pullups
D= 21, 15, 15(160 lbs)

Comment #164 - Posted by: BigCurly13 at January 20, 2011 7:35 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 7 (almost 8),5 (almost 6),5,5,5
Total WOD was 34:00. I did 3 minutes on with about 4 minutes of rest between sets. I didn't read what the Rx rest was between sets.
I got better with my form as I went on... my last 2 rounds were much better at using my legs.. the first couple were ALL upper body. I taped my hands, but they still felt sore and a little raw at the end.. the rope I use is OLD and rough, and I can't really let go too early on the way down because there's two knots at the bottom, so you might, and I did, hit/ crush your privates a little if you come down too fast/ hard. Not too bad and once is generally all you need to learn that little lesson.
I have not done any rope climbs in a while.
I felt really tired and drained at the end of this WOD... it felt like a really heavy day would feel.

Comment #165 - Posted by: Anton at January 20, 2011 11:58 AM

Rx'd: at Drake

1: 7 rds
2: 6 rds
3: 5 rds
4: 5 rds
5: 5 rds

2 min breaks b/w rds. Left leg is all tore up

Comment #166 - Posted by: Tpost415 at January 20, 2011 12:06 PM


Comment #167 - Posted by: Sue Ady f/42/127 at January 20, 2011 1:05 PM

22ft rope

3 min rest between rounds.


Comment #168 - Posted by: Jeff at January 20, 2011 6:34 PM

subbed towel pullups and cut rounds to 3 since I've never done a towel pullup or rope climb and I could tell after first round I wouldn't be able to use my arms tommorow if I did 5rds. (I still may not :(


Comment #169 - Posted by: knodes at January 21, 2011 12:48 PM

Did something on our own,

5 rds for time with a 3 minute rest after each round!

5 hspu
10 power cleans 135 lb.
15 bur pees
20 wall ball shots 20 lb. Ball
25 kb swings 1.5 pd.

1) 4:31
2) 6:10
3) 7:05
4) 6:50
5) 5:56


Comment #170 - Posted by: al deezy at January 22, 2011 5:29 AM

"Power Drill"
CrossFit New England
Thanks for the WOD Coach Heather Bergeron!

5 RFT with 3 minute rest between rounds
10 Power cleans 135#
15 Burpees
20 WB shots, 20# ball
25 KB swings, 1.5 pood

1) 3:55
2) 5:20
3) 5:46
4) 6:34
5) 6:48

"Mrs. Miyagi"
Scaled to 85# power clean, 12# WB shots, 1 pood KB swings. Rest as Rx'd.

1) 4:16
2) 4:41
3) 4:47
4) 4:35
5) 4:30

Comment #171 - Posted by: Miyagi m/30/168.8# at January 22, 2011 5:59 AM


Blister made me stop in beginning of last round. I didn't think it would be worth the pain to finish. Not a lot of experience on rope anyway, so thought four rounds was plenty. This got pretty darn hard after the first 4 asents or so. I also need to measure how high it actually is to the top of the rope, I think it might be a smidge higher than 15 foot.

Comment #172 - Posted by: Shane/32/6'/193 at January 24, 2011 11:39 AM

5,4,3,2,1 rx'd
6 min rest between rounds

Comment #173 - Posted by: Lance D 28/69/211 at January 24, 2011 4:20 PM

Sub towel pull-ups

29-25-26-21-19 reps

Comment #174 - Posted by: Dexter 18/6'0"/145 at January 24, 2011 6:41 PM

Went to Triangle Crossfit instead.

Comment #175 - Posted by: jrm at January 25, 2011 6:38 PM

Towel pullups, dead hang. 3-4 minute rests in between.


Comment #176 - Posted by: schinizel/m/32/5'8/150ish at January 28, 2011 10:23 AM


About 5 mins in between

1 + .5 +.5

Comment #177 - Posted by: XAF at February 1, 2011 8:53 AM

CrossFit Total from Sunday 01/16/11

BS: 315/335/345
SP: 125/135/145-(f)
DL: 365/385/405

Total: 885 (PR)

Also did max box jump: 53 inches

Comment #178 - Posted by: MNinKC at February 2, 2011 10:31 AM

Me: 44yo/M/5'10"/183lbs/BF 18%

Warm Up: Greg A's Warm Up

WOD: 6-5-6-5-5

Subbed 5 Pull Ups and 5 Squats for one rope climb. Totally different exercise but that's what I did.

Man, I am so out of shape, I am a shadow of what I was physically two years ago, I am fixing it slowly....

Have Fun, Train Hard,


Comment #179 - Posted by: CrossfitBilly - Olympic Crossfit at February 6, 2011 4:21 PM

5 rounds, 3 mins each

jumping towel pullups - 40,45,60,60,60

towel was passed over smith m/c bar and I kind of bounced a little at the bottom. got tired but i'll try something a little tougher next time.

Comment #180 - Posted by: zenoperegrinus at February 11, 2011 8:57 AM

3, 5, 6, 5, 4 as Rx'd


Comment #181 - Posted by: Logan S at February 17, 2011 2:58 PM

5 per rd, 2 min rest between rds

Comment #182 - Posted by: Doug at February 24, 2011 8:11 PM

did 5x5 weighted pull-ups

20, 25, 30, 35, 37.5(f)

Comment #183 - Posted by: Manchild at March 3, 2011 3:49 AM

Jumping rope PU

36, 40, 40, 40, 40

Comment #184 - Posted by: JerryM (m/39/6'2"/240) at April 7, 2011 5:49 AM


Substituted towel pull ups because I don't have a rope now


Comment #185 - Posted by: Bill Gibson at April 23, 2011 8:07 AM

max towel pull ups 3 minutes

Comment #186 - Posted by: dcyn at December 1, 2014 4:39 PM

max towel pull ups 3 minutes

Comment #187 - Posted by: William M. at January 21, 2015 7:19 AM
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