February 12, 2011

Saturday 110212

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Kevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups, Rebecca Voigt 5 rounds + 15 pullups.
Post rounds completed to comments.

MitchBobSanbornGarageHipExtensions_th.jpg

Enlarge image

Bob Sanborn, Bowling Green, Kentucky.


"The Reverse Hyper: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


Highlights from the Stone Making Party and Strongman Seminar at CrossFit By Overload - video [wmv] [mov]


"Not only am I redundant and superfluous, but I also tend to use more words than necessary"
- Unknown Oxymoron

Posted by lauren at February 12, 2011 5:00 PM
Comments

Yikes!!!

Comment #1 - Posted by: Matt 37/5'10"/185 at February 11, 2011 5:00 PM

That's a MAN'S back extension.

Comment #2 - Posted by: Andy P 6 3 205 pound 43 year old guy at February 11, 2011 5:03 PM

If you use a sawhorse and a Ford pickup truck to do back extensions...you might be a redneck

haha...thats how its done Mr. Sanborn

Comment #3 - Posted by: BurgundyActual at February 11, 2011 5:08 PM

...That is awesome.

Comment #4 - Posted by: Anon at February 11, 2011 5:09 PM

Looks painful...can I buy your Bronco?

Comment #5 - Posted by: Chris at February 11, 2011 5:10 PM

Who needs a GHD machine? xD Gettin' it DONE! Awesome.

Comment #6 - Posted by: duckeeduck at February 11, 2011 5:13 PM

Great job, Bob. You're a beast.

Comment #7 - Posted by: Mark Porter at February 11, 2011 5:18 PM

I want the Early Bronco. Definitely my favorite 4x4 in history.

Comment #8 - Posted by: Adam W 42/5'7"/180 at February 11, 2011 5:19 PM

i love it..great picture!

Comment #9 - Posted by: lei at February 11, 2011 5:24 PM

BOB!!! Being a man. Awesome. "Pick your poison"

Comment #10 - Posted by: Gavin at February 11, 2011 5:28 PM

that's what i call improvising for a garage gym!!! way to go rock and bob!!!

Comment #11 - Posted by: kara at February 11, 2011 5:32 PM

too funny- i do the same for hpers and ghd's....i use the fender for max height box jumps at 43"

Comment #12 - Posted by: mike d 146 5'7" 35 at February 11, 2011 5:45 PM

Why are you trying to lift your truck up with your calves?

Comment #13 - Posted by: sb at February 11, 2011 6:08 PM

This one is gonna hurt!

Comment #14 - Posted by: Dave at February 11, 2011 6:09 PM

GO BOBBIE!!!!!!!!!!!!!

Comment #15 - Posted by: Mitch P at February 11, 2011 6:12 PM

Hurry up with that tire change!!

Comment #16 - Posted by: rl at February 11, 2011 6:13 PM

Got to love the early Fords.

Comment #17 - Posted by: Troy at February 11, 2011 6:16 PM

Gonna be hard to keep L holds from looking like > holds.

Comment #18 - Posted by: Mike Hollister at February 11, 2011 6:43 PM

whats the sub for the rings??

Comment #19 - Posted by: JC at February 11, 2011 7:25 PM

Love the quote - classic.

Comment #20 - Posted by: CraigH at February 11, 2011 7:44 PM

he most likely has a Guiness for a post training shake...warm

Comment #21 - Posted by: toddy at February 11, 2011 7:44 PM

That quote was approved by the department of redundancy department.

Comment #22 - Posted by: NPD at February 11, 2011 7:45 PM

Bob- great picture! Love the Bronco too.

Comment #23 - Posted by: Kevin C. at February 11, 2011 8:36 PM

If I am ever as bad-ass as this guy i can die happy.

Comment #24 - Posted by: Jed Dern at February 11, 2011 8:39 PM

That quote is not an oxymoron, though.

Comment #25 - Posted by: Alex at February 11, 2011 9:38 PM

,, Then we are talking Garage Gym Fitness :-)
I *Like :-)

Comment #26 - Posted by: John J at February 11, 2011 10:40 PM

I did not know that Ford made GHD-machines. Awesome!

Comment #27 - Posted by: Jejk at February 12, 2011 12:21 AM

m/45/185

3 rds

Comment #28 - Posted by: cosmo at February 12, 2011 1:02 AM

4 rds flat

Comment #29 - Posted by: kyle at February 12, 2011 1:23 AM

8rnds + 5 pullups

Comment #30 - Posted by: BJ Peyton at February 12, 2011 2:16 AM

What a great pic!! I guess that's one way to go back extensions.

Comment #31 - Posted by: tcoss at February 12, 2011 5:52 AM

27/m/5'11"/214ish
4 rounds + 15 pu + 13 seconds
Sub tuck knee hangs

Comment #32 - Posted by: Nickosaurus at February 12, 2011 6:01 AM

5 rnds + 12 p/u's.

Comment #33 - Posted by: Jon R. at February 12, 2011 6:01 AM

4 rd + 10 second l-sit... Rings turned out and away from body

Comment #34 - Posted by: mike d 146 5'7" 35 at February 12, 2011 6:04 AM

worked out in basement- low ceiling

15 kipping pullups
15 second l-seat hold

7+8 pull ups

Comment #35 - Posted by: Bill M/34/5'8"/198 at February 12, 2011 7:01 AM

No rings. Used dumbbells with 6 inch clearance for L-sits

5 rounds + 11 p/u

Comment #36 - Posted by: Purp M/23/188 at February 12, 2011 7:32 AM

m/39/76/210

5rds + 10PUs

Comment #37 - Posted by: Chas at February 12, 2011 8:00 AM

7 rounds + 11 second L-sit hold

Comment #38 - Posted by: Tyler Scott at February 12, 2011 8:07 AM

42/m/176cm/73kg

As rx'd

5 rounds + 15 C2B pull-ups + 10 sec ring L-sit

Broke L-sits up in 10 sec pieces, but legs were still sagging. Although had to break the C2B pull-ups after round one in 6/5/4.

Comment #39 - Posted by: Memuc at February 12, 2011 8:33 AM

5 rounds even

Comment #40 - Posted by: Kyle A. at February 12, 2011 8:35 AM

M/56/5'9"/151

5 rounds
Bar L-sits
Neutral grip PUs

Comment #41 - Posted by: cbland at February 12, 2011 8:36 AM

Nice Bob! Representing my hometown right!

Comment #42 - Posted by: James Caudill at February 12, 2011 8:39 AM

5 rnds

Comment #43 - Posted by: Adam W 42/5'7"/180 at February 12, 2011 8:49 AM

Jeff @ home
6 rounds plus pull ups plus 7 seconds of L-hold.

Comment #44 - Posted by: Jeff & Charity @ CF Snohomish at February 12, 2011 8:49 AM

no excuses not to work out for me. I've seen it all now. Good on ya mate.

Comment #45 - Posted by: Doc Jenkins at February 12, 2011 8:53 AM

Great film!!

Comment #46 - Posted by: david stryker at February 12, 2011 8:57 AM

5 rounds + 10 PU's

m/37/6'1"/205

Comment #47 - Posted by: Rough Robbie at February 12, 2011 9:10 AM

6 Rounds+ 4 CTB P-U

Comment #48 - Posted by: J-F/20/5'9/163 at February 12, 2011 9:27 AM

great pic! good work!

Comment #49 - Posted by: c at February 12, 2011 9:28 AM

scaled to regualr pull-ups and hanging L hold. had to do it from house

6 + 1 pull-up

Comment #50 - Posted by: Raph at February 12, 2011 9:42 AM

4 rounds plus 6 PU. L sit was a very weak L.

Comment #51 - Posted by: therozfather at February 12, 2011 9:45 AM

M/200/5'10"

as rx'd=4+

Comment #52 - Posted by: jeffdpoll at February 12, 2011 9:46 AM

6 rounds +7 pull-ups

Comment #53 - Posted by: Craig-Always Forward CrossFit at February 12, 2011 9:50 AM

6 rds even. Did a few seconds extra on the l-sits just to finish out the time.

L-sits, I use that term loosely. Mostly 8-12 second holds. Gutted out a couple for 15 seconds.

C-T-B's first set unbroken, after that I tried for sets of 8-10 and then the rest. On some rounds I couldn't find my butterfly kip, on others it was right there.

Comment #54 - Posted by: Jim D. 50/m/165/5'11" at February 12, 2011 9:52 AM

7 rounds and 7 pullups while subbing ring tuck sits.

M/25/185

Comment #55 - Posted by: Jacob A at February 12, 2011 10:01 AM

7 rounds and 7 pullups while subbing ring tuck sits.

M/25/180

Comment #56 - Posted by: Jacob A at February 12, 2011 10:02 AM

6 round + 10 jumping chest to bar pull ups. L-sits looked more like <

Lots of firsts today!! :)
First time on rings in a wod.
First two consecutive double unders
First (attempted) rope climb (I made it over half way up a 20 ft rope!!)

Comment #57 - Posted by: Sarah (22/120/5'4") at February 12, 2011 10:02 AM

M/36/220

4 rounds this morning - really disappointing. ripped open my hands on Wittman yesterday and could not get a solid consistent grip on the pull-up bar this morning. Maybe I should've done my pull-ups on rings, as well.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #58 - Posted by: Ken "Chappy B+" at February 12, 2011 10:11 AM

Solid work Bob.

Comment #59 - Posted by: lfdkj at February 12, 2011 10:17 AM

Sub ring tuck holds in place of ring L-sits

6 rounds

Comment #60 - Posted by: travis reese m/24/175/68 at February 12, 2011 10:19 AM

As Rx'd

7 rounds + 1 Pullup

BRAZIL!

Comment #61 - Posted by: Guilherme Guida M/28/5'9''/183 at February 12, 2011 10:21 AM

Sub dip bar for rings
Kip pullups

5 rounds (only 1st round held L for full 30 secs without breaking)

Comment #62 - Posted by: DajM M-33/5'7"/153 at February 12, 2011 10:27 AM

24 Laps around Y track
21:05
then
3 Rounds
10 Pull-Ups
15 Knees to Chest on padded Dip Machine
Was in a hurry.

Comment #63 - Posted by: dyagg at February 12, 2011 10:27 AM

39M/5'10"/170#

W/U: (OHS, GHDSU, back ext, 45# clean, bar dip, strict pull-up, 35# KBS), 1x10.

As Rx: 4 rnds + 15 CTB pull-ups + 5 sec hold.

C/D: PNF of hamstrings; static stretch of shoulders.

Poor diet and sleep over the past couple of days has caught-up to me. Did not feel like this was my best performance. But, as aways, I feel so much better having done it.

Comment #64 - Posted by: rjf (Since 07-20-07. WOD no. 978) at February 12, 2011 10:30 AM

5 rounds + 7 PU's

Comment #65 - Posted by: cub at February 12, 2011 10:30 AM

M/55/5'10/172

5 rds. 9 pullups

Comment #66 - Posted by: demps at February 12, 2011 10:34 AM

(Fasted WOD. Lunch Friday was 2 lb burger with bun and 1/2lb fries, small dinner, no breakfast just pre-WOD BCAA's and whey)

C&J:65-135-165-185-205-235-245F-255F-255 (tie PR?)

short rest then AMRAP WOD:

7 rounds + 15 C2B PU's rx'd*

*L-sits were horrible by the later rounds. Broke into 10sec at a time and legs drooped down quite a bit. PU's were sets of 5 by the later rnds.

later,
b

Comment #67 - Posted by: brian p m/34/5'8-1/2"/169 at February 12, 2011 10:40 AM

5 rounds + 16 sec. ring L sit

Comment #68 - Posted by: Townsend m/27/5'8"/140 at February 12, 2011 10:41 AM

6 rounds with crap L sits

Comment #69 - Posted by: charbs 25/190 at February 12, 2011 10:53 AM

M/168

As rx: 5rds +15 pullups

Comment #70 - Posted by: JNel at February 12, 2011 10:54 AM

4 rounds - but I'll take it. That was good, honest, and much needed work on the L-sits.

Comment #71 - Posted by: TRN III at February 12, 2011 11:10 AM

Everything about the photo of the day is awesome.

Comment #72 - Posted by: Pat Sherwood at February 12, 2011 11:22 AM

Carole
F/52/5'6"/133

4 rounds + 4 pull-ups

Kevin
M/51/5'11"/172

4 rounds + pull-ups + 22 seconds of hold.

Both, as Rx'ed.

Comment #73 - Posted by: Kevin C. at February 12, 2011 11:22 AM

5 rounds to the second. every pullup chest to bar. the L-sits can definitely use some work though. They were borderline 7 sits.

Comment #74 - Posted by: Shaw at February 12, 2011 11:28 AM

5 rounds + 12 pullups.

Comment #75 - Posted by: gb 43/m/71"/185# at February 12, 2011 11:35 AM

43/m/155

5 rnds +9 pu. crappy Ls but timed

Comment #76 - Posted by: mhollis at February 12, 2011 11:37 AM

Subs -
Door chins
Ringless L-sits

7 rounds plus 1 chin

Comment #77 - Posted by: Agamemnon Davies at February 12, 2011 11:39 AM

6 rounds rx'd - my L-sits were pritty dirty - body looked more like a "k" towards the end...

Comment #78 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 12, 2011 11:42 AM

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

As rx’d: 5 rounds
Foam roll after

Comment #79 - Posted by: Sesoku at February 12, 2011 11:51 AM

Awesome pic, if your ever in the Ashland area stop by and get a WOD in..

Comment #80 - Posted by: John D at February 12, 2011 12:05 PM

9 rds

Comment #81 - Posted by: Egor at February 12, 2011 12:40 PM

M/34/5'4"/142lbs
As RX'd
8 rounds

Comment #82 - Posted by: Matt Burritt at February 12, 2011 12:41 PM

Just landed on American soil. Good to be home.

The quote could describe pretty much every "Sunday musings", eh?

Comment #83 - Posted by: bingo at February 12, 2011 12:41 PM

M/41/140
7 rounds as rx'd...L sits got tough for sure...

Comment #84 - Posted by: Vilhelm at February 12, 2011 1:05 PM

No access to rings today, so I used parallel bars for the L-sits.

6 rounds

Comment #85 - Posted by: Tap M/43/175 at February 12, 2011 1:08 PM

Tucks after 2d set
5 rounds

Comment #86 - Posted by: chavez at February 12, 2011 1:10 PM

Insanely hard

5 rounds +ctb pull ups + 9 seconds hold.
tucks after first round. Wow, great gymnastics wod.

Comment #87 - Posted by: Andrea Cross at February 12, 2011 1:23 PM

4 + 15 ctb + 15 sec

Comment #88 - Posted by: dan colson at February 12, 2011 1:25 PM

M/23/178

As Rx'd:

4 rounds + 15 pullups

Hey look, my two biggest weaknesses together in a workout...

Comment #89 - Posted by: Jordan D. at February 12, 2011 1:29 PM

5 rds
used ring pullups - didn't have regular pull up bar

Comment #90 - Posted by: lewis at February 12, 2011 1:45 PM

Now HE'S a CROSSFITTER!

5 Rounds + 10 C2BPU, Rx'd.

Comment #91 - Posted by: james.patrick [M/48/66"/135] at February 12, 2011 1:52 PM


4 rounds plus 10 chest to bars

L sits on bars

Comment #92 - Posted by: Kevin McClellan 49/195 at February 12, 2011 1:54 PM

2011-02-12: 6rnds@1:09-3:00. Sub dip rack for rings.

Comment #93 - Posted by: gs at February 12, 2011 1:56 PM

That pic is absolutely awesome!

5 Rounds + 10 c2bpu, Rx'd.

Comment #94 - Posted by: james.patrick [M/48/66"/135] at February 12, 2011 1:56 PM

rest day...stomach bug. Nasty.

Comment #95 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at February 12, 2011 1:57 PM

5 rounds + 13 PU

Comment #96 - Posted by: Jette 41/M/5'11"/175 at February 12, 2011 2:21 PM

Sub parallel bar l-sits:

7rnds + 20 seconds

Watch those legs droop! How those seconds unstick so slowly from the clock. Definitely a fight.

Comment #97 - Posted by: rb (m/33/5'8"/155) at February 12, 2011 2:26 PM

5 rounds

Not quite an L sit.

Comment #98 - Posted by: ferb44 190# at February 12, 2011 2:27 PM

7 rounds + 15 pullups, no assistance

First Crossfit workout ever!
Im a believer

Comment #99 - Posted by: Jeremy Almond at February 12, 2011 3:14 PM

pulled a chest muscle doing this wod I think. Not cool. First CF injury and I have been doing this for almost 2 years. Not a bad ratio but still sucks.

Comment #100 - Posted by: Law at February 12, 2011 3:15 PM

7 rounds + 15 Pullups no assistance

First CrossFit workout ever!
Im a believer! Let the games begin.

Comment #101 - Posted by: Jeremy Almond at February 12, 2011 3:22 PM

3 rounds + 15 pullups
Reg pullups..
Ring l sits.. more of jump and hold for dear life... definitley not capital L... it was a lowercase crippled l. 3rd round.... more of a tarzan approach

Comment #102 - Posted by: em :) at February 12, 2011 3:22 PM

4 rds

then ran 2 miles on treadmill 17 minutes.
trying to improve my 5k time.

Laura f/48/5'7/155

Comment #103 - Posted by: power-girl at February 12, 2011 3:25 PM

5 rounds + 4PUs
Reg PUs. L-sits on dip bars, not rings. Only able to hold the L for 20-25 of each 30 second phase.

Finished with 3 rds 6 x 90# dips. 75 situps. Untimed.

Comment #104 - Posted by: Jim 40/5'11"/170 at February 12, 2011 3:43 PM

4 rounds + 11 seconds L-sit hold

Those L-sits got hard fast. I did the first 30 second one unbroken. That one was picture perfect. Sets of 10 seconds after that. Kept my legs at least close to parallel throughout.

Comment #105 - Posted by: Alton 31yo, 5'11", 175lbs at February 12, 2011 3:43 PM

M/43/5'11"/190

15min AMRAP

15 Pull-ups (not chest to bar)
30sec ring l-sit hold (First 2 rnds legs out in front but not parallel to floor, last 3 rnds tuck position)

5 rnds plus 10 PUs

Comment #106 - Posted by: nutfam at February 12, 2011 3:46 PM

35/M/6'00/190

4 Rounds + 6 CTBPU

Solid chest-to-bar contact every rep. L-Sits were on rings with straight legs, though they were at an angle closer to 60 degrees than 90 degrees.

Comment #107 - Posted by: Dan D. at February 12, 2011 3:55 PM

6 rds.
sub'd ring tuck.
PU form waned (neck to bar'ish) with reps.

Comment #108 - Posted by: ajax at February 12, 2011 3:59 PM

6 months (+) Post Op Rotator cuff surgery
Three rounds of:
15 pull-ups
30 second hold-knee tucks on dip bars
53/m/6’/215

Comment #109 - Posted by: Pete In Sun City at February 12, 2011 3:59 PM

5rds...did bar L-sit holds

Comment #110 - Posted by: TRIPKASE m/38/160 at February 12, 2011 4:01 PM

Just finished 'Lone Survivor' by Marcus Luttrell, SEAL Team 10. This is the account of Operation Redwing where Lt. Michael Murphy (for whom the "Murph" WOD is named) and 19 other elite operators died. Highly recommend it. Luttrell's account of the battle and his phenomenal survival is amazing and well worth your time.

God Bless our SEALs and all U.S. forces.

Comment #111 - Posted by: Jim 40/5'11"/170 at February 12, 2011 4:10 PM

Rx'd - 5 Rounds + 12 CTB PUs

Comment #112 - Posted by: Alan M/45/180# at February 12, 2011 4:14 PM

As rx'd: 6 rounds plus 12 pull-ups

Comment #113 - Posted by: CLA at February 12, 2011 4:30 PM

4rds and 15 pus

Comment #114 - Posted by: lucien at February 12, 2011 4:33 PM

Mixed L-sit and tuck
Otherwise, as rx'd: 6 rounds + 1 pull-up

Congratulations to my Egyptian brethren and sistren for your peaceful victory!

Comment #115 - Posted by: Espinosa m/26/5'11"/165 at February 12, 2011 4:39 PM

as rx'd
5 rounds complete

Comment #116 - Posted by: Troy at February 12, 2011 4:52 PM

5 rounds + 4 pu

Comment #117 - Posted by: ccraft at February 12, 2011 5:15 PM

m/38/6/190
5 rounds + 5 second L-sit

f/29/501/140
Sub'd abmat sit-ups (30) for L-sits
4 rounds +17 sit-ups

Comment #118 - Posted by: Jeremy A. Olive at February 12, 2011 5:35 PM

More like an "I" hold on the rings- 5 rds + 9 pullups

Comment #119 - Posted by: thinlizzie at February 12, 2011 5:55 PM

m/51/158
5 rounds

Comment #120 - Posted by: David Lingle at February 12, 2011 6:10 PM

Completed 6 Rounds (+ 15 C2B pullups + 20 sec L-sit)

Comment #121 - Posted by: MarcusG 5'9" 165 at February 12, 2011 6:26 PM

7 rds with 1:20 left on clock. No rings so I used did 30 sec tucks.
Used last of 1:20 to do leg lifts since I scaled.

Comment #122 - Posted by: Doc Santos 23/m/65"/130 at February 12, 2011 6:39 PM

24 / M / 5'9" / 135lbs

"Wittman," scaled to
Seven rounds for time of:
35lb dumbbell swing, 15 reps
65 pound Power clean, 15 reps
15 Box jumps, 24" box

29:49

After the first wave of breathlessness, the biggest problem became my grip during the cleans. I thought this went pretty well until I saw the posted times of 11 and 12 minutes. Yeesh...

Comment #123 - Posted by: BC at February 12, 2011 7:38 PM

M/6'2"/190/36

6 rounds- 3 at 30 seconds on rings, 3 at 20 seconds+ 10 seconds. Also had to hold legs in tuck position.

Comment #124 - Posted by: Chad Bakken at February 12, 2011 8:05 PM

(Scaled) Complete as many rounds as possible in 15 minutes of:
15 Chest to clavicle pull-ups
30 second tuck-sit hold

3 rounds, 6 pull-ups

Comment #125 - Posted by: Sinal M/31/5'9"/215 at February 12, 2011 8:21 PM

6 rounds even.

Regular pullups. L-sits on rack at gym with armrests/handle. Feeling off today.

Comment #126 - Posted by: Sheldon N (M/33/6'/183) at February 12, 2011 8:49 PM

Didn't have access to a flat bar, so did what I consider "high" (IE: chin well above hands) kipping pullups.

5 rounds + 23 seconds.

Comment #127 - Posted by: Garth M/28/6'2"/185lbs at February 12, 2011 9:36 PM

6 rounds plus eleven pullups. Pullups close to chest to bar. Ls were a little shy of parallel. A little more that 45 degrees

Comment #128 - Posted by: hillmang at February 12, 2011 9:54 PM

"Pick your poison, have fun with it!" he says. Never wanted to admit it was probably about twice the weight I should have gone with. You're the man, Bob.

Comment #129 - Posted by: Victor at February 12, 2011 9:57 PM

Sorry, I'm a CHEVY guy! Good idea I'll do it with my K5 n my Burro.

Comment #130 - Posted by: Fern at February 12, 2011 10:38 PM

4 sets plus 12 Pull ups

Did it at DSU after work...did all of the l holds on the dip bars unbroken

Lousy effort on the PUs tonight...couldn't get them going

Comment #131 - Posted by: Cleveland at February 12, 2011 10:44 PM

5 rounds + 15 chest to bar + 23 seconds of the L.


then some push presses then push jerks.

Comment #132 - Posted by: DavisBenDavis at February 13, 2011 6:22 AM

Scaled:
15 Pullups/Jumping/Assisted Band (in that order)
30 sec Tuck Sit Holds on paralettes

5 Rds plus 12 Pull Ups (did best i could getting
chest to bar).

Comment #133 - Posted by: liv4tris at February 13, 2011 6:28 AM

no bar and nothing high enough to do ring pull ups so I did 15 ring rows and 30 sec tuck holds

7 rounds + 15 rows + 10 sec hold

m/25/6'1"/170

Comment #134 - Posted by: RyanS at February 13, 2011 8:18 AM

5+15+6, subbed 15 GHD situps for the ring holds.

Comment #135 - Posted by: ScottMacArthur at February 13, 2011 8:54 AM

M/53/6'4"/215

4 rounds + 15 c2bpu as Rx

Comment #136 - Posted by: JOe at February 13, 2011 9:16 AM

as rx'd

5 rounds

Comment #137 - Posted by: Kevin A. at February 13, 2011 9:42 AM

7 rounds

120lb lat pulldown
30 sec L/tuck hold

Comment #138 - Posted by: Marky Mark at February 13, 2011 10:32 AM

27/m/5'11"/180
L-sits ugly
4rds + 15 PU

Comment #139 - Posted by: justaman - liberty, sc at February 13, 2011 11:53 AM

I agree with Alex #25 the quote is not an oxymoron nor does it contradict itself but I have had fun explaining and giving examples of the definition and meaning of the word redundant with my 4 and 6 year old daughters.

Comment #140 - Posted by: JoshuaM at February 13, 2011 12:09 PM

m/34/6'4"/202#

First day back after 2.5 weeks with a nasty cold!

Subbed regular pullups for chest to bar.

5 rounds + 15 pullups

Comment #141 - Posted by: dan m at February 13, 2011 1:40 PM

15 mins
15 Pullups
30 sec ring tuck hold
3 rounds + 15 Pullups

Comment #142 - Posted by: DCE at February 13, 2011 1:48 PM

6

Comment #143 - Posted by: albino at February 13, 2011 2:00 PM

7 rounds plus 8 pushups

Subbed 30 sec parallel bar tuck hold
+ assisted pull-ups for 3 rounds, 15 push-ups for 3 rounds + 8

Today:
Tabata this squat/situp
130/86

Comment #144 - Posted by: LindsayDC 5'8"/148/28 at February 13, 2011 2:26 PM

15 strict ring PUs
30 L-sit hold

5 rounds +5 PUS

The strict ring PUs were definitely harder than CTB.

Comment #145 - Posted by: Magnus 25/5'8"/160-165 at February 13, 2011 4:14 PM

6 rounds + 5 ctb

Comment #146 - Posted by: Mad Max at February 13, 2011 5:15 PM

5 full rounds

subbed strict ring pull ups for chest to bar. and i just had to hold my legs up and bent. still am not able to hold an L-sit

Comment #147 - Posted by: Dexter 18/6'0"/145 at February 13, 2011 6:24 PM

6 rounds + 5 ctb

Comment #148 - Posted by: Rusty/m/5'11"/185 at February 13, 2011 7:11 PM

M/ 37/ 134 lbs/ 5'-6"
As Rx: 6 Complete rounds + 15 chest to bar pullups and 22 seconds of Ring L-sit hold - 8 seconds short of 7 rounds.. next time.
This was a fun WOD that went really quickly.
I mostly did the chest to bar pullups in 6,5,4 and then did the L-sit holds in about 20-24 seconds and then finished it off.

Comment #149 - Posted by: Anton at February 13, 2011 7:57 PM

BrandyActual-
Haha hilarious post. Cool pic Bob Sanborn

Comment #150 - Posted by: BillyG 29/ 5'10"/ 175 at February 13, 2011 8:30 PM

6 rounds + 8 plups. I guess you could call that an L.....

Comment #151 - Posted by: Xman at February 13, 2011 8:59 PM

7 rounds as rx'd

Comment #152 - Posted by: leibc2 (M/27/5'9"/165lbs) at February 14, 2011 5:06 AM

4 Rounds + 15 Chest to Bar as Rx'd

Really not a workout in my wheelhouse.

Comment #153 - Posted by: Shane Jensen@Crossfit Rehoboth at February 14, 2011 6:50 AM

scaled to regular pull ups and tuck/L holds....

7 rounds

then off to do CFE.

Comment #154 - Posted by: bert at February 14, 2011 6:52 AM

5 rounds

scaled to regular pullups
partial Lsits on pushup bars

Comment #155 - Posted by: knodes at February 14, 2011 8:25 AM

5 rounds

Comment #156 - Posted by: Jack - Hitchin at February 14, 2011 8:51 AM

49 / 182

as rx'd

4 complete plus Pull-ups and 19 secs worth of L sits

Comment #157 - Posted by: tom perry at February 14, 2011 11:14 AM

m/36/165
used a dip bar instead of rings
8 rounds

Comment #158 - Posted by: J. Galt at February 14, 2011 11:19 AM

Paul: 5 Rounds + 15 sec hold
Harold: 5 Rounds + 10 sec hold
Eric: 5 Rounds + 5 pullups
Jen: 5 Rounds + 3 Pullups
Gunnar: 5 Rounds + 2 Pullups
Chris: 3 Rounds + 5 pullups

Comment #159 - Posted by: jenniferg at February 14, 2011 11:31 AM

5 rds + 4 PU

Comment #160 - Posted by: James at February 14, 2011 11:37 AM

Rainy day Mod WOD: 15 min AMRAP: 15x each arm 35lb kettlebell bent over row, 15x abmat sit ups = 7 rds.

Comment #161 - Posted by: kevin o at February 14, 2011 5:10 PM

32 yom, 190 lbs


7 rounds

Comment #162 - Posted by: Jeff Weltmer at February 14, 2011 5:13 PM

6 rds + 14 C2B Pull ups

Comment #163 - Posted by: Aaron Acosta at February 14, 2011 6:04 PM

M/34/142lbs/5'5"

7 rounds

Comment #164 - Posted by: Brandon Burritt at February 14, 2011 6:23 PM

6 or 7 sets

Comment #165 - Posted by: greg 39/6'3"/217 at February 14, 2011 7:40 PM

4 rnds +26 sec

Comment #166 - Posted by: Repto M/40/5'11''/220 at February 14, 2011 7:44 PM

Rx'd 7 rounds 3 ctbpu

Comment #167 - Posted by: amped 36/M/195/6' at February 15, 2011 4:00 AM

M/39/185/5-10

Team,
Well we were a scattered bunch, but still working.

The Good Col- did a barbell workout with DL, push press, front sqt, and other items, similar to yesterday, then some Turkish Getups...or maybe best described as "Col not so fast getting up"

LTC K, CDR A and Henkle did the WOD workout from earlier in the week.

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Scaling was using chairs instead of rings and normal pull-ups.
I think LTC K and Henkle got 5 rnds, plus or minus a little.
LTC is getting much better ROM on the down, but after 2nd rnd, was having a tough time getting the chin over the bar. But kipping is getting better.

CDR A completed Rxd
1- 1.47 at 72%
2- 2.37 at 75%
3- 2.48 at 73%
4- 3.06 at 75%
5- 2.53 at 74%
6- rings plus 5 CTB PU, not quite all of rnd 6.
Avg HR 74%, pk 95%, cal - 304, Delta HR 166-135=31..
L sits were 15s-10-5 after first rnd, CTBPU were 6-5-4 after first rnd.
I was surprised how much the L-sits on rings took it out of my CTBPU, which I thought I would crush...I was mistaken

LT A rolled in as well, and took on "Jackie".

1000m row, 50 thrusters with 20kg bar (should have scaled to 35 lbs bar, (but LT A said, "I don't need no stinkin' scale") and 30 pull ups. PU were the weakness she reports, but got 10 in the first rnd, then reps of 5 or less, but working on it. The row and Thrusters were both solid with great depth and height with the bar.
Time reported was 9.50...which sounds pretty good to me!

All in all, nice job. Glad to see folks still did something.

Comment #168 - Posted by: Matt A at February 15, 2011 4:59 AM

5 rounds in 15:24. Did ring knee tucks instead of L sits. Tried to keep up with chest to bar on pullups so did lots of broken sets.

Comment #169 - Posted by: Bells 38/195 at February 15, 2011 6:44 AM

Finally got a pair of rings for the L sit and fixed my kip for the chest to bar pull ups. Did 7 Rounds mixing with clean and jerk from the other day.

clean and jerk 1x
5 chest to bar
10 sec L sit

all caught up on my days!

Semper Fi!

Comment #170 - Posted by: Chris Dogg at February 15, 2011 7:30 AM

m/32/5'8"/170lb

as rx'd, L-sit holds were in increments of 5-10 seconds, C2B pullups were pretty weak too

4 rounds + 15 sec L-sit

79 147 165
350 Cal

Comment #171 - Posted by: Adam Hamm at February 15, 2011 7:32 AM

7 rds.
reg pullups and mix of l-sit rings/knee tucks/hollow body on rings.

this one was a bitch. grip gone. shoulder front delt stability gone.

feel so pumped up rite now hehe. another painfully sneaky wod.

Comment #172 - Posted by: danlau at February 15, 2011 7:47 AM

4 rounds + 6 pullups, not a good l-shape

Comment #173 - Posted by: tum1 at February 15, 2011 11:51 AM

3 Rounds + 16 second L-Sit. Having my upper body perpendicular to the ground and my legs parallel was hard. I kept leaning forward.

Comment #174 - Posted by: Edwin 28/M/68"/170 at February 15, 2011 12:22 PM

I pretty much subbed it all

AMRAP 15

10 pull ups
30 sec bar tuck hold

8 rounds 5 pull ups.

had to change to dead hangs after round 6 as my hands ripped. Need to get my hands back into crossfit shape after 6 months off injured

Comment #175 - Posted by: nick in sydney at February 15, 2011 2:23 PM

6 rnds + 2 pullups

Comment #176 - Posted by: JDisch at February 15, 2011 2:58 PM

4 rounds. L-Sits were more like H-Sits. Horrible.

Comment #177 - Posted by: McNaughton/m/31/6'2"/220 at February 15, 2011 4:41 PM

4 rounds. L-Sits were more like H-Sits. Horrible.

Comment #178 - Posted by: McNaughton/m/31/6'2"/220 at February 15, 2011 4:41 PM

M/23/70"/195#

As rx'd

4 rounds

went into a globo gym today to apply for a sales rep position. I was told I was 20# overweight for the position. I feel awesome.

Comment #179 - Posted by: Bill Gibson at February 15, 2011 5:52 PM

As Rx'd.

4 rds

Pull-ups were good form. L-sits were closer to tucks than legs fully extended. Really tough.

Comment #180 - Posted by: Tim_48_5-11_195 at February 15, 2011 6:59 PM

CFWU x2

6 rds + 5 pu
ctb + bar "almost L" sits

Comment #181 - Posted by: Matthew at February 15, 2011 7:20 PM

Stopped at 6 rounds because of blistering.

Did paralette L-sit instead with bent knees because I am weak.

Comment #182 - Posted by: sindre at February 16, 2011 9:42 AM

5 rounds completed
15 pull ups and 25 seconds on the Lsit

Comment #183 - Posted by: D. Swan at February 16, 2011 10:53 AM

5 rounds

Comment #184 - Posted by: tjo at February 16, 2011 2:30 PM

Did a different wod

4 rds for time
21 pushups
10 burpees
21 sit-ups
10 burpees
21 squats
10 burpees

18:38


Comment #185 - Posted by: al deezy at February 16, 2011 5:46 PM

Completed a different WOD.

4 RFT:
21 Ring push-ups
10 Burpees
21 Sit-ups
10 Burpees
21 Squats
10 Burpees

As Rx'd.
16:33


"Mrs. Miyagi"
As Rx'd.
18:18

Comment #186 - Posted by: Miyagi 30/m/171.2# at February 16, 2011 6:06 PM

AMRAP in 15 minutes:

15 pull-ups
15 second bar L-sit hold

5 rounds

I did L-sit holds for the first two rounds, then did knee tuck holds for the other three rounds. I got to the dip station bar at 14:00 on the last round and held the knee tuck for 60 seconds to end the workout.

Comment #187 - Posted by: Gerard Dawson at February 16, 2011 6:57 PM

as rxd 6 rounds 4 pull ups

Comment #188 - Posted by: Chewuchjeff m37/5'9"/193 at February 16, 2011 8:24 PM

as rx'd 7 rds even
m/27/5'9/165 manhattan ks

Comment #189 - Posted by: matt c at February 16, 2011 8:52 PM

3 rounds 8 pull-ups as Rx'd

21/m/5'11"/175

Comment #190 - Posted by: Logan S at February 17, 2011 2:53 PM

6 Rounds plus 10 pullups
(did 30sec tuck sit).

Pack
Complete as many rounds as possible in 15 minutes of:
15 Pull-ups
15 second Ring L-sit hold or 30 second tuck sit hold

Comment #191 - Posted by: JT at February 17, 2011 8:40 PM

7 rounds

Comment #192 - Posted by: Chris Z at February 17, 2011 8:56 PM

Modified WOD:
AMRAP in 15 min of:
15 Chest to Bar Pull-ups
30sec Ring Knee-Sit

4 rounds + 3 CtB Pull-ups

Comment #193 - Posted by: CER - M/36/203/6' at February 18, 2011 8:59 AM

7 rounds and 4 PUs. 10 PU/round.

Comment #194 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at February 18, 2011 11:47 AM

4 rounds and 9 pull ups as rx'd

Comment #195 - Posted by: scugs at February 18, 2011 1:03 PM

5 rnds+15 ctb PU
subbed ring tuck sits

Comment #196 - Posted by: mlt at February 18, 2011 1:53 PM

5 rounds + 5 C2BPU's Rx'd

Comment #197 - Posted by: GU997 M/41/185/5'10" at February 19, 2011 1:03 PM

m/37/5'9/184
CFWU-3. From home. Superman. Burgener. Dot drill.
6 rounds even.
C to B not bad once I focused on wider grip. Not a real good L but still felt like I did good job getting legs up as high as I could. Really felt it in abs.

Comment #198 - Posted by: jrm at February 19, 2011 4:31 PM

7 rds

Comment #199 - Posted by: Pacers at February 20, 2011 2:12 AM

m/33/180/73"
5rnds even

L sit was knee sit

Comment #200 - Posted by: matthew lee at February 21, 2011 5:45 AM

Did not have rings, so used the backs of two dining room chairs for the L-sits.

4 rounds plus the pull ups and 15 seconds of L-sit

Comment #201 - Posted by: Mik at February 24, 2011 1:30 AM

WOD as rxd:
10 rounds +13C2B pullups.

m/27/185/177cm

Comment #202 - Posted by: AJ at February 24, 2011 8:32 PM

I screwed up, did not do as rxd, I didn't see it was in the rings so I did parallets and also did not do 10 rounds+13C2B but 6rounds+13C2B pullups.
I just noticed that.

m/27/185/177cm

Comment #203 - Posted by: AJ at February 25, 2011 4:51 PM

I screwed up, did not do as rxd, I didn't see it was in the rings so I did parallets and also did not do 10 rounds+13C2B but 6rounds+13C2B pullups.
I just noticed that.

m/27/185/177cm

Comment #204 - Posted by: AJ at February 25, 2011 4:52 PM

Weak on both these, but went for best I could.
C2BPU: x15
RLS: 30sec
15min, 4 rounds + 4 PU

Comment #205 - Posted by: Harpo m/43/145/5'7" at February 27, 2011 3:58 PM

+ really messed up my hands on this. Could hardly open my beer ...

Comment #206 - Posted by: Harpo m/43/145/5'7" at February 27, 2011 4:00 PM

4 rounds

broken tuck holds on rings (total time held 30s)
all pu c2b broken

Comment #207 - Posted by: marty c m/48/6'/240 at March 2, 2011 10:04 AM

5 rounds + 15 pull ups + 15 seconds L-sit

pull ups were kipping as high as possible and all broken after first round into 10's & 5's

L-sits were on rings but became bent knee tucks broken into 15 second holds. Felt like I'm getting weaker at holds but maybe because first time on rings.

Comment #208 - Posted by: zenoperegrinus at March 3, 2011 2:50 PM

l-sit hold on parallel benches

5 rounds + 15 pullups

Comment #209 - Posted by: cbecker at March 5, 2011 11:47 AM

Me: 44yo/M/5'10"/182lbs/15%BF

Warm Up: Greg A's Warm Up + Bergener Warm Up and shoulder pass-throughs.

WOD: 6 Rounds + one pull up

Pull ups: The first set were chest to bar kipping and the rest were chin to bar kipping.

L-Sits: half of these were palms facing in and half were palms facing out. I broke these into 10 seconds at a shot 10-10-10. These hurt my shoulders as much as my midline.

Holy Grip Batman....

Have Fun, Train Hard,

Billy

Comment #210 - Posted by: Billy - Olympic Crossfit at March 6, 2011 5:27 PM

m/37/5'9/182
CFWU-3. From home. Superman. Burgener. Dot drill.
6 rounds even.
C to B PU not bad once I focused on wider grip.
Not a real good L, but still felt like I did good job getting legs up as high as I could. Really felt it in abs.

Comment #211 - Posted by: jrm at March 6, 2011 6:02 PM

4 1/2 rounds

Comment #212 - Posted by: Manchild at March 7, 2011 4:02 AM

CFWUx1 (late/tired)
Finished 5th rnd 10 seconds after the buzzer

Comment #213 - Posted by: Doug at April 5, 2011 6:01 PM

3 1/2 rds

Comment #214 - Posted by: JerryM (m/39/6'2"/240) at April 26, 2011 5:43 AM

7 rds +15 PU in 8th

Comment #215 - Posted by: MoGreene at April 28, 2011 11:07 AM

Did on 2/14/11:

5 rounds + 7 pull-ups

Comment #216 - Posted by: Mel/37m/5'10"/175 at May 25, 2011 6:18 AM

m/33/164/5'9"

mixed grip on pull-ups, tucked position on L-sit:

4 rounds + 1 pull-up

Comment #217 - Posted by: jiggastemple at June 23, 2011 4:35 PM

3 rounds - 1st time using resistance bands to help me get chest to the bar

Comment #218 - Posted by: spatterson at July 31, 2011 11:04 AM

3round but 1:12time remain

Comment #219 - Posted by: ByungChan Lee at August 17, 2011 6:22 AM

3 rounds

Comment #220 - Posted by: dcyn at September 23, 2014 9:14 AM
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