May 25, 2011

Wednesday 110525

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

Post rounds completed to comments.

Compare to 110212.

TobiasMacpheeNeilAmonsonSkiglide_th.jpg

Enlarge image

Neil Amonson by Tobias MacPhee.


"SEALFIT Part 9" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]


CrossFit Kids relay game - video [wmv] [mov]


"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."
- Theodore Roosevelt

Posted by lauren at May 25, 2011 5:00 PM
Comments

I like the new workouts, a little more variety before regionals

Comment #1 - Posted by: Eamon at May 24, 2011 5:07 PM

Next time there is a pool workout just walk into the nearest hotel, stare down the staff and act like you belong there and use there pool, it works every time!! NO MORE CRYING ABOUT NOT HAVING A POOL!!

Comment #2 - Posted by: B&A at May 24, 2011 5:12 PM

^^^^ hilarious. great idea

Comment #3 - Posted by: nick at May 24, 2011 5:25 PM

so, my rings are on the other side of the world where i went for vacation. should i do a parallel or hanging L sit instead?

Comment #4 - Posted by: Johnny at May 24, 2011 5:50 PM

I was hoping for swimming again. People would lose their minds with 2 days in a row. I will be at the pool again tomorrow after nearly drowning myself this morning.

Comment #5 - Posted by: J.R. at May 24, 2011 5:50 PM

rings o rings where are you? i need to buy some new ones i guess, any ideas for alternatives until then?

Comment #6 - Posted by: Jesse at May 24, 2011 6:04 PM

Awesome quote - recalls the best moments of my life.

Comment #7 - Posted by: Apolloswabbie 74 209 47yoa at May 24, 2011 6:07 PM

Ring L-sit hold? wtf? how about some hr raising, sweat dripping real workouts?

Comment #8 - Posted by: jamaes at May 24, 2011 6:42 PM

#2 So Crossfit now excourages trespassing?

Jason

Comment #9 - Posted by: Jason Riley at May 24, 2011 7:19 PM

m/52/158
4 rounds plus 15 pullups
IN HONOR OF NICK CHAMIS A VET OF THE KOREAN WAR THAT PASSED AWAY THIS AM.

Comment #10 - Posted by: DAVID LINGLE at May 24, 2011 7:38 PM

On the ring l-sits, are you hanging from the rings or up like at the top of a muscle up?

Comment #11 - Posted by: Rob A at May 24, 2011 8:15 PM

I would guess that it's up like the top of a muscle up. The other is usually called a hanging L-Sit as opposed to a "hold".

Comment #12 - Posted by: dmaclach at May 24, 2011 8:23 PM

Wow that was a crazy WOD with the swimming. What's next crossfit? Curls and shrugs? Can't wait. ;-)

Comment #13 - Posted by: Crossfit Chris at May 24, 2011 8:57 PM

How does swimming fall into the same category as curls and shrugs? lol

Comment #14 - Posted by: Phil at May 24, 2011 10:10 PM

28 rounds
24/185/m

Sub'd chest to bar pullups with twinkle-toes and singing 'mary had a little lamb' (tabata). Also sub'd ring L-Sit hold for sitting on the ground indian style.

Comment #15 - Posted by: mainpage_comments_these_days at May 24, 2011 10:21 PM

Ha ha, Jason at comment #9 obviously owns a hotel with a pool! No sense of humour, typical hotel owner.

Comment #16 - Posted by: Gary at May 25, 2011 2:41 AM

5 rounds + 12 pull-ups

Comment #17 - Posted by: gb 43/m/71"/185# at May 25, 2011 2:52 AM

m/45/183

4rds + 10 sec

Comment #18 - Posted by: cosmo at May 25, 2011 3:13 AM

Jesse,

For rings I use short (~5in) pieces of 3/4in PVC. I push a rope though and tie a big bowline loop to secure them. Hang the 'rings' and go at it. They're good for dips, sits, pushups and what-not. Not good at all for muscle ups.

Comment #19 - Posted by: mike_d at May 25, 2011 3:36 AM

subed in tibia prone thrusters and static forearm iso holds....it was killah!!!

Comment #20 - Posted by: EATS at May 25, 2011 4:28 AM

sign me up for whatever the hell that guys doing.

Comment #21 - Posted by: Mike at May 25, 2011 4:33 AM

M/6'3"/195/35

Warmup:
3 min Run
Pushups/Chins/MOB work

3 rnds of:
5 HSPU
15 sec Frog Stand
10 Pistols
10 GHD Hip Ext

METCON:
AMRAP in 15 mins
10 CTB Pullups
20 sec Tuck-Sit on Rings

4 rnds, 6 pullups

CTB pullups were tough, havent had alot of experience with those yet, need to do more.

Comment #22 - Posted by: Lars at May 25, 2011 4:53 AM

6 rounds + 10 sec ring L-sit

Comment #23 - Posted by: Townsend m/28/5'8"/140 at May 25, 2011 5:23 AM

5 rounds plus 4 pull-ups. However I was not able to hold strict "L". My legs were in much lower angle

Comment #24 - Posted by: Filip at May 25, 2011 5:27 AM

Germany, Münster

M 37/89kg/ 181cm

6 Rounds + 15 Pull up´s

Comment #25 - Posted by: Rico at May 25, 2011 5:56 AM

Wednesday 110525
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

7 rounds

with a 30 step walk form one room to another one way to get from the pullup bar to rings

Pullups good, two rounds broke early for grip. rest unbroken and easy.

My hands are sore and were about to rip from yesterdays toe to bar. the pullups wore on them pretty good, but no rips, real close, my hands hurt. I havent been kipping pullups for a wile working on the deadhangs, rythum at first was a bit off but ok.

L hold were rough. I'd hit 10sec at first and 5 sec after thqat with a 5sec break.

I know I killed my workout going from room to room, I'm sure I could have gotten another round atleasy, but it is what it is.

I'm ready to rest my hands for a day.

Good warmup today;)

Comment #26 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at May 25, 2011 6:13 AM

F/40/5'6"/150

4 rnds

Modification/Scaling:
5 chest-to-bar + 10 chin-over-bar pull-ups per round (chest rarely touches bar, but it's up there--not sure what I'm missing)
30 sec tuck holds on rings

Skin tear on the 4th round...blood on the bar, blood on the rings...quit with 1:45 remaining.

Comment #27 - Posted by: mom to five at May 25, 2011 6:14 AM

M/40/6'/167

8 rounds +7 Pull Ups (kipping chest to bar)Rxd

Comment #28 - Posted by: Keith M. at May 25, 2011 6:20 AM

7 rounds
35 double unders
1 rep snatch

1115 lbs, 16:45

Comment #29 - Posted by: Kyle at May 25, 2011 6:28 AM

rx'd
5round +40 pull up

Comment #30 - Posted by: roh at May 25, 2011 6:37 AM

27/m/213 log!
Ive been lifing weights for a while and just starting out CrossFit.
Did this today and did 4 rounds with 10 chest to bar pull-up.

My substitute was a park swing set bar for chest to bar pull ups.
put two chairs together for L-sit holds

Comment #31 - Posted by: cbow at May 25, 2011 6:41 AM

2011-05-25: 8rnds@15:28 (1:16-2:17). N's on Parallettes.
2011-02-12: 6rnds (1:09-3:00). Diprack for rings.

Comment #32 - Posted by: gs at May 25, 2011 7:01 AM

OUCH !!! I found a weakness today , 7 rounds

Comment #33 - Posted by: Kelly at May 25, 2011 7:13 AM

5 rnds even, 2 of C2B, 3 of kipping

@Jesse, #6- For ring L-sit subs you can use paralettes, or dumbells as paralettes, a set of dip bars or L-hold from a pull up bar.

@jamaes, #8- Disrespectful comment. You can do better.

Comment #34 - Posted by: NAMWIZ at May 25, 2011 7:28 AM

5 rounds plus 8 PU as RX'd - l-sits were probably not very pretty.

Did knee jumps and dunk practice beforehand - knee jumped onto the platform plus two stacked plates! Still cant dunk though.

Comment #35 - Posted by: Curtis Warren at May 25, 2011 7:40 AM

6 rounds + 10 pull ups

Comment #36 - Posted by: Kim m/40/195/6' 1" at May 25, 2011 7:42 AM

33/5'9/180

8 rds, 6 pullups
Did N's when abs started giving out. Used TRX as rings.

Comment #37 - Posted by: paul jose at May 25, 2011 7:46 AM

5 rounds + 5 PU.

Like others, my L-sits were a little sloppy!

Comment #38 - Posted by: Tom 50/5'10/177 at May 25, 2011 7:48 AM

5 rounds. I had to restart the L 3 times, super strikt.

Comment #39 - Posted by: Henke at May 25, 2011 8:22 AM

5 + 15 pus...did 6 on previous

Comment #40 - Posted by: albino at May 25, 2011 8:26 AM

As Rx'd

4 rounds plus 14 C2B

Broke ring L-sits into 10-second sets; may have been a little too conservative. Still, improved performance over 2/12/11.

Now off to make up yesterday's swim WOD.

Comment #41 - Posted by: Bill M. m/46/5'3"/133 at May 25, 2011 9:02 AM

5 Rounds + 11 C2B Rx'd.

Comment #42 - Posted by: james.patrick [M/49/66"/135] at May 25, 2011 9:04 AM

Will be doing this tomorrow. Had the Royal Marines Ultra-fit championships today which crossfit has definitely helped me with;

750m Row
40 reps shoulder press @ 30kg
60 sit ups (fingers on temples, elbows to touch floor and knees)
40 reps upright row @ 25kg
1.5km on the bike
60m on the rope grappler machine
60 reps 20'' step ups with 20kg
4 x 15m shuttles with 52kg
800m run on the treadmill at 6% gradient
40 reps bench press @50kg

...I am in a whole world of pain now...it was horrific and the winning times were crazy. 23mins 2 secs was all I could manage - probably should have taken yesterday as a rest rather than the swim WOD!

Comment #43 - Posted by: Roly B at May 25, 2011 9:27 AM

I'm trying to find the video Crossfit posted some time ago, where a military leader discussed the applications of Heraclitus' philosophy "For every hundred men, 10 shouldn't be there, 80 are targets, 9 are the real fighters..." Does anyone remember the name of the speaker or, better yet, the date the video was posted?

Comment #44 - Posted by: AMT at May 25, 2011 9:45 AM

6 rounds + 6 pullups as rx'd

Comment #45 - Posted by: SB at May 25, 2011 9:50 AM

M/18/160lbs. 4 Rounds 15 pull ups

Comment #46 - Posted by: theredhead42 at May 25, 2011 9:52 AM

"k" sits

5 rounds + 15 C2B + 27 sec.

Comment #47 - Posted by: ferb44 176# at May 25, 2011 9:54 AM

L-sit/ L-tuck mix: 6 rounds + 12 pull-ups

110212: sit/tuck mix, 6 rounds + 1 pull-up

"[If] political preferences are simply plugged into the system by leaders (business or other) in order to extract what they want from the system, then the model of plebiscitary democracy is substantially equivalent to totalitarian rule." ~ Robert Dahl

Comment #48 - Posted by: Espinosa m/26/5'11"/165 at May 25, 2011 10:00 AM

4 rounds. Mostly regular pulls after round 1. Knees bent on some of the L-sits. This was a "good" one. To #8, do the w.o.d. then gripe.

Comment #49 - Posted by: preacherman at May 25, 2011 10:10 AM

CFWU x3

6 rds + 4 pu
L sits were more like N sits

Comment #50 - Posted by: Matthew m/31/6'2"/175 at May 25, 2011 10:13 AM

-sub 15 strict ring PUs
5 rounds
I was pretty tired today, so this one was a chore. No improvement from last time. I need to do this on rx'd for next time. The strict PUs are definitely harder to perform.

Comment #51 - Posted by: Magnus 25/5'8"/155-160 at May 25, 2011 10:21 AM

3 rounds 15 pull-ups as Rx'd

21/m/5'11"/175

Comment #52 - Posted by: Logan S at May 25, 2011 10:28 AM

5 rounds + 4 pull-ups, as Rx'ed, (PR).

Last time was 8 seconds of hold short of 5 rounds.

Comment #53 - Posted by: Kevin C. (M/52/5'11"/172) at May 25, 2011 10:46 AM

as rxd (L sits were so so)
5 complete+pullups+9 seconds

Comment #54 - Posted by: Jonblaze at May 25, 2011 10:47 AM

5 rounds + 8 PUs
L-sits mainly in 10 and 5 sec intervals. Legs straight but not parallel to floor (especially near the end).

Comment #55 - Posted by: Jette 41/M/5'11"/175 at May 25, 2011 10:51 AM

@AMT (#43)
It was Colonel Bryan P. McCoy, below is the video if you have a journal account. Its worth the $25/yr if you don't.

http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=McCoy

Comment #56 - Posted by: Erik M | 34 | 6'0" | 100kg at May 25, 2011 11:09 AM

@AMT (#43)
search the journal for Colonel Bryan P. McCoy

Comment #57 - Posted by: Erik M | 34 | 6'0" | 100kg at May 25, 2011 11:09 AM

m/37/5'8"/170#

2 rounds 10 pull-ups, as Rxd.

Comment #58 - Posted by: Jelani at May 25, 2011 11:14 AM

m/37/5'8"/170#

2 rounds 10 chest to bar pull-ups, as Rxd.

Comment #59 - Posted by: Jelani at May 25, 2011 11:15 AM

6 rds in 15:10, sub'd 30" ring tuck

Last time, 6 rds even, same sub

Pullup form somewhere between normal and full chest to bar. Did one pullup with Mia on my back

Comment #60 - Posted by: Ajax at May 25, 2011 11:20 AM

4+ 10 ctb

Comment #61 - Posted by: brittk at May 25, 2011 11:34 AM

m/43/200/5'11"

Complete as many rounds as possible in 15 minutes of:
10 band-assist bar pull-ups. Little hop also.
30 second Ring N-sit hold (knees out, lower leg down)

6 sets + 5 pullups
N sits ranged from full 30 sec, to splits at 20, 15 and 10, depending on set

Comment #62 - Posted by: slowwweak at May 25, 2011 11:39 AM

4 rounds, 15 C2B's
That's a half round better than January's version, but L-Sits remain the Third Billy GOAT Gruff!

Comment #63 - Posted by: TRN III at May 25, 2011 11:42 AM

sub knees to chest 5 rds 12 pullups

Comment #64 - Posted by: B-Mo, M/34/6'/195 at May 25, 2011 11:54 AM

4 rounds-
reg kipping pullups
L-sit-- wouldn't consider it a "L"

Comment #65 - Posted by: em :) at May 25, 2011 12:00 PM

15 pull ups
30 second bar L tucks

6 rounds + 9 pull ups

Comment #66 - Posted by: coyo at May 25, 2011 12:13 PM

f/34/142/5'1"

10 pull ups w purple band
30 second N's (forearms on dip bar)

7 rounds

1st 3 rounds of N's 30 secs non-stop then 10 secs at a time after that.

Comment #67 - Posted by: sharlene raines at May 25, 2011 12:22 PM

M/18/5'10"/147
6 Rounds as Rx'd
I love these new WOD's

Comment #68 - Posted by: Aaron at May 25, 2011 12:28 PM

Intended to work on my running so I did Nancy. Also my first run in my new Chuck Taylors. They really helped out a lot for the squats as well.

Press 5-5-5-5
Then
"Nancy" MD
5 Rnd
400m run
15 OH SQ, #45

110-115-120PR(Former 3rm)-125F3
14:47

Comment #69 - Posted by: JF Lauzon M/24/5'10"/160 at May 25, 2011 12:38 PM

Being safe with a slightly tweaked shoulder. Don't want to try pull-ups quite yet, so, did the following instead:

5 rounds:

40 double unders
30 box jump, 20"
20 kettlebell swings, 1.0 pood

20:53(PR)

Last time was 25:21

Comment #70 - Posted by: Carole F/52/5'6"/133 at May 25, 2011 12:41 PM

Hey CrossFitters.
I attended this weekends Rowing Cert with Angela Hart at CrossFit Nyack, and I highly recommend it. I have been working with C2 for a while now, and coached athletes for the 2011 C.R.A.S.H.-B.'s in Feb. What I learned this weekend will help me and my athletes tremendously at next years event.

Comment #71 - Posted by: Jason Zagami at May 25, 2011 1:03 PM

M/17/5'10"/146
6 rounds
scaled L sits

Comment #72 - Posted by: Harrison at May 25, 2011 1:18 PM

as rx'd
4 rounds

Comment #73 - Posted by: Thomas m/20/6'/185, The Netherlands at May 25, 2011 1:18 PM

6 rounds + 8 pullups

Regular pullups. L-sits on rack at gym with armrests/handle. Improvement from February's score. Finished with:

4 rounds of 500m row, 25 box jumps 18" : 12:10

Then 2 pullups to make it an even 100 for the day, and 1 bar muscle up.

Comment #74 - Posted by: Sheldon N (M/34/6'/185) at May 25, 2011 1:27 PM

43/m/176cm/73kg

As rx'd

5 rounds + 15 Chest to bar pull-ups + 15 second Ring L-sit hold

5 seconds more than last time isn't much of an improvement.
I was able to do more consecutive C2B pull-ups today, but my L-sit hold still sucks.

Hiked up and down the Notkarspitze today before the WOD with 4124 vertical feet of elevation gain in 3 hours 30 minutes car to car.

Comment #75 - Posted by: Memuc at May 25, 2011 1:40 PM

As rx'd

6 rounds + 15 Pull ups + 2 sec

BRAZIL

Comment #76 - Posted by: Guilherme Guida M/28/5'9''/176 at May 25, 2011 1:54 PM

30/M/133

My "L" sits are pathetic, can't really get my legs straight

5 rounds

Comment #77 - Posted by: Eric E at May 25, 2011 2:30 PM

48/m/71 kg
3xCFWU
15 min (15 PU, 30 s L-sit hold) 3 rounds

Comment #78 - Posted by: AndersI at May 25, 2011 2:45 PM

6 rounds

LSH on dip bars, not allowed to use my rings at work anymore.

previous, 4 rounds + 15 ctbpu + 10 sec lsh, rxd.

Comment #79 - Posted by: aermio m/32/5'7"/150-155 at May 25, 2011 2:50 PM

27/m/5'11"/175
4rds + 15 C2B + 4sec(PR)
L-sits still ugly

Comment #80 - Posted by: justaman - liberty, sc at May 25, 2011 2:59 PM

Subbed tuck holds for L-holds
4 rounds + 6 pullups

Comment #81 - Posted by: Scott Shirley at May 25, 2011 3:09 PM

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

As rx’d: 6 rounds + 10 C2BPU
Foam roll after
Compared to 110212: 5 rounds

Comment #82 - Posted by: Sesoku at May 25, 2011 3:18 PM

M/15 years old/120 pounds
6 rounds + 2 RX

Comment #83 - Posted by: Blake Kaplan at May 25, 2011 3:19 PM

M/34/5'4"/143lbs
As RX'd
8 rounds + 20 seconds L-sit
PR

Comment #84 - Posted by: Matthew Burritt at May 25, 2011 3:21 PM

5 rounds
15 pull-ups
30 second “N” sits on dip bars
M/53/6’/210

Comment #85 - Posted by: Pete In Sun City at May 25, 2011 3:26 PM

6 rx'd still pretty dirty L

Comment #86 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at May 25, 2011 3:27 PM

6 rounds + 9 chest to bar pull-ups

Had trouble with the L-sits... need to work on those

Comment #87 - Posted by: Chad at May 25, 2011 3:28 PM

6rnds+1 p.u.
L-sits got progressively worse throughout

Comment #88 - Posted by: mlt at May 25, 2011 3:29 PM

5 rnds, 1 pull up. All strict chest to bar. L-sits were lack luster.

M/34/195

Comment #89 - Posted by: Crossfit Chris at May 25, 2011 4:23 PM

2 rounds + 9 pullups (no kipping)

subbed rounds of 25 pushups for ring dips due to lack of equipment

Comment #90 - Posted by: Morgan Polotan at May 25, 2011 4:25 PM

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

This time: either 6 rounds + 15 jumping C2B pull ups, or 7 rounds + 15 jumping C2B pull ups
(I really think it was 7 complete rounds, but I may be wrong..Oh, and my L-sits still looked more like < )

Will do 88 burpees later today for day 88 of my 100 day burpee challenge.

Comment #91 - Posted by: Sarah (22/122/5'4") at May 25, 2011 4:26 PM

4 rounds. Same total as last time. However, ring sits were closer to L than H this wod

Comment #92 - Posted by: McNaughton/31/6'2/220 at May 25, 2011 4:28 PM

M/34/145lbs/5'5"

7 rounds + 3 pull ups

Comment #93 - Posted by: Brandon Burritt at May 25, 2011 4:36 PM

3 rds cfwu

5 rounds but subbed to parallel bar l-sit

Comment #94 - Posted by: NUcf m/25/5'7"/155 at May 25, 2011 4:41 PM

40M/5'10"/170#

W/U: BP, 3x3 at 170-190-210.

As Rx: 6 rnds.

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

New PR by a little over 1 round. Left shoulder injury, exacerbated by the BP, made the L-sits a bit painful.

Comment #95 - Posted by: rjf (Since 07-20-07. WOD no. 1055) at May 25, 2011 4:45 PM

As rx'd 7 rounds

Comment #96 - Posted by: bnbaucom at May 25, 2011 4:48 PM

4 rounds + 7 pull ups

1st round strict, 2-4 rounds jumping pull ups
Subbed two chairs for L-sit holds

Comment #97 - Posted by: Roger M. at May 25, 2011 5:40 PM

m/21/189#

5 rounds + 2 pullups

all pullups are kipping
L sits on trx straps and as close to 90 as possible

Comment #98 - Posted by: Jesse at May 25, 2011 6:01 PM

Complete as many rounds as possible in 15 minutes of:
15 pull-ups
30 second Ring tuck-sit hold

5 rounds.

Comment #99 - Posted by: Sinal M/31/5'9"/221 at May 25, 2011 6:02 PM

6 rounds + 12 Pull ups
Can't do C2B's yet so I just did pull ups(palms outward). Also can't hold legs at a 90 so just brought knees up.

Comment #100 - Posted by: Edwards M/14/5'11/160 at May 25, 2011 6:09 PM

6x C2B 5x Pull Sub Dip Bar L-Sit

Comment #101 - Posted by: Bubbles 36m/185/69" at May 25, 2011 6:20 PM

5/25...160/199(?)
Sub std. p/u's and tuck sits on rings. Got to 4 seconds of tuck sits in 4th rd. My forearms were toast after 1st rd! Lats will be sore tomorrow.

Comment #102 - Posted by: Mike Scott M/44/5'10"/215 at May 25, 2011 6:28 PM

As Rx'd, 4 rounds and 15 CTB pull ups

Comment #103 - Posted by: Rhys at May 25, 2011 6:31 PM

m/31/5'8"/175

6 rounds

Comment #104 - Posted by: Jason M. at May 25, 2011 6:56 PM

M/34/5'8"/175

Rx'd
6 rounds + 5 CTB pull ups

Comment #105 - Posted by: Marco at May 25, 2011 7:12 PM

4 rounds plus 8 seconds of L-sitting. I'm still new to this whole crossfit thing but I hope to improve quickly.

Comment #106 - Posted by: Brandon at May 25, 2011 7:36 PM

22 years old, 5 feet 10 inches, 180 pounds

6 rounds
2 chest to bar pull ups

form on the l holds were less then ideal....need to correct and work on them

Comment #107 - Posted by: Eric at May 25, 2011 7:36 PM

4 rounds plus 8 seconds of L-sitting. I'm still new to this whole crossfit thing but I hope to improve quickly.

Comment #108 - Posted by: Brandon at May 25, 2011 7:38 PM

3 rds + 11 pu's

Comment #109 - Posted by: Cody at May 25, 2011 8:21 PM

5 rounds plus 4 pu.

Ugly pull ups, had to start jumping after 2nd round. Uglier L-sits, legs at 70 degrees and straight first 3 rounds, knees for the rest. First time on the rings though, made my own pvc rings today.

Comment #110 - Posted by: Brian S m/23/5'11"/175 at May 25, 2011 9:10 PM

5 rds + 4 pu.

Ugly pull ups (mostly jumping) and ugly L-sits (70 degree straight legs, then only knees last round, could only go 15 secs straight at most). humbling crossfit day. made my own rings today, though. First time on the rings.

Comment #111 - Posted by: Brian S m/23/5'11"/175 at May 25, 2011 9:13 PM

M/65/183- After 40 minutes of karate- Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
3 rounds, all broken. Hands torn up

Comment #112 - Posted by: peejay2 at May 25, 2011 9:30 PM

41/m/185

sub'd chin over bar pullups

7 rounds

Comment #113 - Posted by: JackM at May 25, 2011 10:02 PM

7 Rounds
1-2 rounds of pull-ups - then jump-ups
Also did hanging knee raises

Joni - 6 rounds 15 + 20 sec.
Alternate jumps and high lat pulls
Also did hanging knee raises

Comment #114 - Posted by: sblackburn 38/5'11"/203 at May 25, 2011 10:08 PM

PA says no swimming for 1-2 weeks, and both PA and PT repeat the mantra (widely disputed on Crossfit msg boards) that full-ROM squats will cause problems -- PA said "crank the knee that far and you run the risk of pushing the medial meniscus forward and tearing it again." Will have to check that out with other sources.

On the plus side, no limp, only a bit of swelling & within 3 degrees of full ROM on right knee, 7 days after meniscectomy + chondromalacia scrape of right knee. Got to think the quick recovery is in part due to Crossfit before surgery and in the last few days as well.

On to today's workout.

W/U Static neck shoulder, 10 bar dislocates, 15 pushup, 15 3/4 ROM squat, 15 BE, 15 dips; bench press 95# x 10

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

Did: AMRAP 15 mins of 15 pullups (got no C2Bs) and 30-second L-sit hold on vertical knee raise stand (got no rings or ring L-sit)

4 rounds + 15 pullups

C/D - Angela Hart's 'Tabata Wattage' C2 rowing exercise in video, from "Rowing" section of "Exercises & Demos" page

(Do bodyweight in pounds in avg wattage for 20 secs -- 185 lbs now, so 185 watts for me in first interval, 10 sec glide/rest; for second interavl add 10% bodyweight to watts -- 203.5 watts for me, do 20 secs at that wattage, 10 sec rest; and so on -- got to 315-320 watts by 8th interval -- that was some kickin' rowing for 20 secs)

Easy rowing for 3.5 minutes

Comment #115 - Posted by: matt h - m49 | 5'11" | 185lb at May 25, 2011 10:49 PM

CFWU (1 set only of pull-ups and dips)

As rx'd 4 rounds + 15 chest to bar pull-ups + 20 second ring L-sit

Comment #116 - Posted by: Tim 34/5'10/165 at May 26, 2011 12:05 AM

8 rounds even. L-sit holds were on vertically positioned dumbbells as to give a similar, though not equal, feel of balance. Otherwise as Rx'ed.

Comment #117 - Posted by: Arthur at May 26, 2011 12:20 AM

M/30/6'0"/180lbs

4 rounds + 13 pull ups

Comment #118 - Posted by: B$ at May 26, 2011 2:27 AM

4 rounds + 8 pull ups

Comment #119 - Posted by: TomO/43/M/200 at May 26, 2011 4:12 AM

4 rounds + 8 pull ups

Comment #120 - Posted by: TomO/44/M/200 at May 26, 2011 4:13 AM

M/25/5'8"/150lbs

5 rounds + 15 PU

Did PU first and after first 2 rounds did jumping PU to keep moving

Comment #121 - Posted by: TZ at May 26, 2011 5:19 AM

3 mile run
21:07
then
3 rounds
12 PushUps
12 Crunches on the Dip machine
5:25

Comment #122 - Posted by: dyagg at May 26, 2011 5:22 AM

15 kipping pullups
30 sec tuck hold on straight bar
10 min amrap

5 rounds + 6 pullups

Comment #123 - Posted by: Bells 38/195 at May 26, 2011 6:16 AM

M/39/189/5-10

LTC and I did this out of order we did L-sits then PU, but it is all good.

LTC: Scale with chair sits (using chair seats like parralets) and PU.
= 5 rnds plus L-sits and 5 PU...overall about 10 more PU than last time.

CDR- 5 rnds plus + Lsits and 10 CTBPU. So that is 5 more CHTPU. Hands got worked...
2 blisters + 2 blood blisters... yikes. But better effort on getting chest to the bar this time. Had to switch grip after each set.

1- 1.26 at 56%
2- 2.08 at 70%
3- 2.32 at 72%
4. 2.46 at 73%
5. 3.39 at 70%
L-sits + 10 CTBPU at 72%
Avg 70% pk 79%, cal 276, Delta HR 165-125=40
L sits were 15s-10-5 after first rnd, CTBPU were 5-4-3-2-1 after first rnd.

Plus run one lap around the block apporox 7 min easy then stretch.

Comment #124 - Posted by: Matt A at May 26, 2011 7:24 AM

Pullups
1st set regular, rest assisted (4th pin 2-4, 5th 5 on)

L-Holds on parallel bars (counted in my head)

6 rounds + 13 pullups

Comment #125 - Posted by: Mike T at May 26, 2011 7:31 AM

Rx'd 8 rounds, 1 CTB

Comment #126 - Posted by: amped 36/M/195/6' at May 26, 2011 7:59 AM

m/37/209/5'11

5 rounds + 7 pull-ups

Comment #127 - Posted by: Keith M at May 26, 2011 8:30 AM

3 rounds

Comment #128 - Posted by: Brandon Woodruff at May 26, 2011 9:31 AM

3 rounds

Comment #129 - Posted by: Hambone52688 at May 26, 2011 9:31 AM

Rx'd

7 rounds +15+19 seconds (PR)

Comment #130 - Posted by: MarcusG 30 5'9" 165 at May 26, 2011 9:40 AM

M/15 years old/120 pounds
6 rounds + 2 RX

Comment #131 - Posted by: Blake Kaplan at May 26, 2011 9:55 AM

m/46/5'10/200

scaled to:
AMRAP 15 minutes
15 pullups (chin over bar)
30 second N sit on parallel bars

6 rounds + 1 pullup

Comment #132 - Posted by: sking at May 26, 2011 10:24 AM

6 Rds as rx'd.

Struggled with the L-sits. Second half had to bend at the knee.

M.37.175.5’10"

Comment #133 - Posted by: DomH at May 26, 2011 11:00 AM

Cross fit warmup
WOD as rx'd

5 rounds

20 handstand pushups

Comment #134 - Posted by: Karsk (57 M 5'9" 175lbs) at May 26, 2011 11:10 AM

3 rounds + 15 pull-ups

Comment #135 - Posted by: rawhide at May 26, 2011 11:20 AM

7 rds.
Did 5rds. + 10 PU in Feb. so I like the improvement, it is nice to see when all the hard work pays off!

m/37/6'1"/200

Comment #136 - Posted by: Rough Robbie at May 26, 2011 11:43 AM

My inexperience really shows up in this workout. Not having a good kip is killing me. It is improving however. My "L" looked more like a staircase...haha. 50 foot walk from bar to rings also. Tore a large chunk of meat from my left hand. I like this workout.

3 rnds + 6 PUs.

Comment #137 - Posted by: Matty at May 26, 2011 11:58 AM

M/20/6"4/185

As rx'd (though L sits were sloppy and chest to bar means i bang my head in the ceiling...) with 6 rounds and 5 pull ups. Time flew on this one oddly

Comment #138 - Posted by: John Whittle at May 26, 2011 12:20 PM

7 rds
used rings for pullups and L-sit (at times it was modified and I had to bend my knees)

Comment #139 - Posted by: lewis at May 26, 2011 1:17 PM

I used rings for pullups

6 rounds + 13 chest to rings

m/45/185/5'9"

Comment #140 - Posted by: Dan Wilcox at May 26, 2011 2:24 PM

7 rds. did not do the pull-ups (R bicep pain)

Comment #141 - Posted by: greg 39/6'3"/219 at May 26, 2011 2:27 PM

3 rounds + 26 secs

Comment #142 - Posted by: Kyle A. at May 26, 2011 4:12 PM

3-4ish rounds

Dropped down to 10 pull-ups after first round

Comment #143 - Posted by: Nick at May 26, 2011 4:27 PM

5 + 2 pull-ups rx

didn't do it rx last time so no compare

Comment #144 - Posted by: Raph at May 26, 2011 5:35 PM

m/39/6/190
As Rx'd
4 rounds plus 11 pull-ups

f/29/501/140
Sub'd pull-ups and 30 seconds of Abmat situps
4 rounds plus 7 pull-ups

Comment #145 - Posted by: Jeremy A. Olive at May 26, 2011 5:59 PM

4 rds + 20"
tuck sits after 2d rnd
D & A spot

Comment #146 - Posted by: chavez at May 26, 2011 6:00 PM

0 rounds

Comment #147 - Posted by: myles456 at May 26, 2011 6:32 PM

3 rounds + 6 seconds
ring tuck hold on rings

Comment #148 - Posted by: LuisF at May 26, 2011 8:13 PM

CFWUx3 (no pull-ups/no dips)
BWU

As rx'd: 3 rounds + 10 pull-ups

Ernest 40/M/61"/167

Comment #149 - Posted by: twiki2 at May 27, 2011 5:32 AM

Gunnar 5 and half rounds

Comment #150 - Posted by: jenniferw at May 27, 2011 7:20 AM

5 rnds + 5 pull ups
tuck sits after rnd 2. going to work on core strength. wide grip c2b's - broken.

110212
5 rnds + 15 pull ups + 15 seconds L-sit

Comment #151 - Posted by: zenoperegrinus at May 27, 2011 8:18 AM

As rx'd
3 rounds + 10 c2b pu
Slowed down w/ elbow pain

Comment #152 - Posted by: Gerschey at May 27, 2011 2:32 PM

8 rounds
ring rows (can't do pull ups yet!)

Comment #153 - Posted by: Kendra F/5'11"/220 at May 27, 2011 4:56 PM

4 rounds plus all pullups and 14 secs. on hold

Comment #154 - Posted by: thinlizzie at May 28, 2011 12:57 PM

41/m/171

as Rx'd 6 rounds

It has been awhile since I did MP workout, but this one was just too much fun not to try.

Comment #155 - Posted by: RF_Guy at May 29, 2011 4:56 AM

no rings, not really L-shape. 4 rounds + 10 sec

Comment #156 - Posted by: tum1 at May 29, 2011 8:48 AM

as rx'd

6 rds. + 15 c2b

ring l's were more like knees in the air, couldn't maintain the L!

Comment #157 - Posted by: al deezy m/34/150 at May 29, 2011 1:37 PM

5 knees pu
30s knee hang
6 rounds + 5 PU

Comment #158 - Posted by: liam at May 29, 2011 8:27 PM

As Rx'd: 3 rds +15c2bpu & 20" Ring L-sit hold

Comment #159 - Posted by: Dennis M/28/6'0/190 at May 30, 2011 1:51 AM

32 yom, 190 lbs


7 rounds + 6 pull ups as rx'd

Comment #160 - Posted by: Jeff Weltmer at May 30, 2011 9:17 AM

as Rx'd

5rds + PU's

Comment #161 - Posted by: knodes at May 31, 2011 8:21 AM

WU
4 rounds + 15 CBPU
M/50/197#/72"

Comment #162 - Posted by: RB at May 31, 2011 6:54 PM

We were away for Memorial Day weekend. Instead of this WOD, we did the modified SeaFit WOD below.

SealFit "Aces" WOD.

With a loaded deck of cards, complete reps as noted below:
Hearts = Burpees
Diamonds = Sit-ups
Spades = Hand release push-ups
Clubs = Double unders
Joker = Run up and down a hill (~400 meters)
Jack = 11 reps, Queen = 12 reps, King = 13 reps, Ace = 15 reps

Completed in a little less than 30 minutes while also "dogsitting" four dogs on 5 acres of land.

Comment #163 - Posted by: Miyagi m/31/164.4# at May 31, 2011 7:25 PM

7 rds

Comment #164 - Posted by: Pacers at May 31, 2011 7:27 PM

WOD 100(!) - *Patting myself on the back*

Nothing profound to say as I hit the century mark on workouts, other than this was exactly what I wanted and was hoping for back in November. Moving on. Did assisted pullups on a LifeFitness assisted dip/chin machine, 85 lb assist, and subbed 30 leg lifts for the L-sits.

Greg A.'s warmup (no pullups or dips, some dumbbell work instead)
WOD Rounds - 4, plus 15 pullups and 25 leg lifts.

M/42/5'11"/255

Comment #165 - Posted by: Pat Overton at June 1, 2011 9:08 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 7 complete rounds (I thought I did 8 but not 100% so I'm posting 7)
I did this WOD after about 15 mintues rest after 5 x 5 heavy back squat. I only felt my legs when I was gassing on the L-sits because I was flexing my quads to keep my legs stiff and straight out in the L-sit. I usually did the L-sits in about 22 secs and then 8 second holds. I usually broke up the chest to bar pullups into 10+5 and then later on as 7,5,3. The heavy breathing going right into the L-sit was the hard part really. Good fun WOD

Comment #166 - Posted by: Anton at June 1, 2011 9:17 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 7 complete rounds (I thought I did 8 but not 100% so I'm posting 7)
I did this WOD after about 15 mintues rest after 5 x 5 heavy back squat (I did 95 x 10, 135 x 10, 175 x 5, 195 x 5, 215 x 5, 225 x 5, 225 x 5).
I only felt my legs when I was gassing on the L-sits because I was flexing my quads to keep my legs stiff and straight out in the L-sit. I usually did the L-sits in about 22 secs and then 8 second holds. I usually broke up the chest to bar pullups into 10+5 and then later on as 7,5,3. The heavy breathing going right into the L-sit was the hard part really. Good fun WOD

Comment #167 - Posted by: Anton at June 1, 2011 9:18 AM

4 rounds. L-sits weren't perfect, but the best I could manage. Frustrating workout.

Comment #168 - Posted by: hillmanb at June 1, 2011 4:44 PM

5 rds + 15 c2b

Comment #169 - Posted by: MikeyPaul - M/29/5'8"/170 at June 1, 2011 6:22 PM

m/37/5'9/181
CFWU-3. From home. Superman. Burgener. Dot drill.
6 rounds + 15 PU & 7 sec L-hold.
PU not as good as I thought they should be in later rounds. Kip instead of butterfly but pretty good job getting chest to bar. L sits tough. Still not a great L but tried to focus on lifting legs up as high up as possible even on later rounds.
Lost some time w/moving rings into position & out of way.
2/12/11: 6 rounds even.

Comment #170 - Posted by: jrm at June 1, 2011 6:50 PM

5 rounds

Comment #171 - Posted by: Manchild at June 2, 2011 3:57 AM

6/2/11: 5 rounds and 7 PUs as rxd
2/18/11: 7 rounds and 4 PUs. 10 PU/round.

Comment #172 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at June 2, 2011 12:07 PM

5 Full rounds

L sits were weak and need improvment

Comment #173 - Posted by: Dexter at June 2, 2011 6:44 PM

Subbed hanging L-sits due to wrist:

4 rounds + 9 ctb pullups

Comment #174 - Posted by: dsm19 M / 32 / 6'0 / 210 at June 2, 2011 6:55 PM

hands torn up from 100 pullups and burpees two days ago, so subbed 20 pushups per round.
L-holds were pretty weak after round 2, knees bent a lot

6 rounds + 17 pushups (finished round 7)

Comment #175 - Posted by: Callum at June 2, 2011 7:29 PM

for all the people snarking at the folks who complained about not having a pool, you should remember that a lot of us live in urban areas where there are no community pools or the ones that do exist are only for family swimming and don't allow lap swimming. I for one live in Queens, NYC and the nearest pool is open for four hours in the afternoon only.

Comment #176 - Posted by: Christopher Denzer at June 5, 2011 8:57 AM

4rnds

Comment #177 - Posted by: illis m/30/170/5'10 at June 5, 2011 12:23 PM

4 rounds

did it after 2 hours of B ball at Mulberrys where I played every game but one...was worn out but wanted to get this in...been on vacation and took a few days off wanted to get back into it

Comment #178 - Posted by: Cleveland at June 5, 2011 2:34 PM

7 rounds

Comment #179 - Posted by: Christopher Denzer at June 6, 2011 8:19 AM

8 rounds plus 10 second L sit hold...

Comment #180 - Posted by: Kevin - M/190/6'/39 at June 6, 2011 4:01 PM

5 rounds + 9 pullups + 15sec L-sit......

Comment #181 - Posted by: Schro at June 6, 2011 7:28 PM

4 rds + 5 pullups

Comment #182 - Posted by: controlfreak at June 7, 2011 4:03 PM

4 rounds 15 CTBPU + 27 Second L Sit

Comment #183 - Posted by: Phong 24/m/155/5'5" at June 7, 2011 5:40 PM

scaled down to 10 standard PU, and after first round knees were tucked in on the L-sits

10 rounds

Comment #184 - Posted by: clark at June 8, 2011 2:17 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 20 seconds of L-sit

Comment #185 - Posted by: Mik at June 8, 2011 6:28 AM

7 rounds in 15:05
rx'd

C2B PUs way broken up after the first round.
30 sec. L-sits broken up into 2-3 parts after the first round. Legs hung progressively lower.

Comment #186 - Posted by: soccerman/CrossFitRenaissance/6'/192 at June 12, 2011 3:34 PM

4 sets

Did it DSU after b ball

Comment #187 - Posted by: Cleveland at June 13, 2011 7:14 PM

50/m/190

5 + 15. L sits faded...alot

Comment #188 - Posted by: denob at June 14, 2011 9:39 AM

m/27/205/5'10"
CF day 35

Performed on 5/26 due to storm outage

Due to crowdedness at the gym, mod'd WOD to be:
AMRoundAP 15 minutes:
Squat clean @ 135 lb x 5
Tricep pushup on barball x 15

Rnds: 5 1/2 in time, finished #6 (16:15)

+ PRIOR to WOD:
Bench 3x5 @ 185, 195, 205
Deadlift 3x5 @ 275, 295, 295

Comment #189 - Posted by: Sam J at June 20, 2011 9:33 AM

6 rounds

Comment #190 - Posted by: faleep at June 30, 2011 9:54 AM

M/23/70"/195#

2/15/11
4 rounds as rx'd

6/6/11
3 rounds + 15 pull ups

Comment #191 - Posted by: Bill Gibson at July 6, 2011 6:49 PM

CFWUx3 (no PUs)
5 rds + 3 PUs
L-sits 10 sec on – 10 sec rest – 10 sec on – 20 sec rest – 10 sec on each rnd

Comment #192 - Posted by: Doug at September 12, 2011 12:58 PM

4rnd

Comment #193 - Posted by: cscarr52 m/47/190 at March 12, 2013 1:07 PM
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