January 22, 2012

Sunday 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48. Post time to comments.

Lilienthal_WallClimb_th.jpg

Enlarge image

Eric and Erica, CrossFit Parker.


"Inside England's CrossFit HG3" with Peter Davis and Andy Ruddick, CrossFit Journal preview video [wmv] [mov]


"Striking and CrossFit" with George Ryan - video [wmv] [mov]


WOD Demo with CrossFit 101 - video [wmv] [mov]


"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

Posted by Pukie at January 22, 2012 5:00 PM
Comments

The Striking Cert with George Ryan was some of the most fun and physically demanding seminars I've been too!!! George is just a master (like all the SMEs). We've incorporated Striking at Hammer Down CrossFit with a lot of success and the community really enjoys the variance in the program.

Comment #1 - Posted by: Todd Katz at January 21, 2012 6:15 PM

any L-pullup subs for someone who doesn't have access to a pullup rack or rings?

Comment #2 - Posted by: Jeremy J. at January 21, 2012 6:25 PM

I enjoyed the video with Greg Amundson explaining his experiences with CrossFit Striking. Very well articulated by Greg, I agreed with him entirely.I too went through The Striking Certification with George Ryan and found it outstanding. I am a lifelong fighter and learned not only how to effectively incorporate striking into my workouts, but learned invaluable tips to improve my technique and power output while striking. I will go through the cert. again soon.

Comment #3 - Posted by: Anonymous at January 21, 2012 6:33 PM

M/23/188cm/77kg

10:19

80kg deadlift

Comment #4 - Posted by: Brett at January 21, 2012 7:32 PM

Well, here it is, mid-evening East Coast time, and here you are again. Guess yer gonna stick around long enough to lose that Newbie tag, eh? No rest for the wick...er...CrossFitter. Here we go, off on another 3-day cycle ON.

Lots of 7's going on here, huh? I'm thinking either someone spent a little time in Vegas recently, or this is the unlucky 49th birthday WOD for some poor bas...er...CrossFitter.

7 rounds for time, another task-specific workout. Start your engine, hit 'Start' on the stopwatch, and repeat the couplet 7 deadlifts with 225#'s and 7 L-Pull-ups. Admit it, you didn't think anything could be harder about doing a pull-up than all those bloody heaves over the bar already this month. BZZZZT. Wrong. I'll get to that in a moment.

This is the same Deadlift you did last week, only this time it's with 225 lbs. That's a 45# Oly bar with 2 45lb. plates on each side. This really isn't a lot of weight for anyone who's strong or has lots of experience with powerlifting, but think about this for just a sec: even if you have a 400# max DL have you ever done deadlifts really fast, for time? If you are new to CrossFit you should be scaling the weight DOWN. The magic in this one is apparently 7, so my bid is not to scale reps in each round, scale weight. Traditional stance or sumo, you're the only one who cares.

L-Pull-ups are kinda just like what it sounds like, doing a PU with your body making an "L". There are videos on the (say it with me) "Exercises and Demos" section, and CrossFit 101 gives us a peek at their gym and this WOD above. As Rx'd is strict, no kipping, legs straight out forming a 90 degree angle from your trunk. Toes pointed. Subs/Scaling would be "N" or Tuck-PU, followed by strict PU w/V-ups, then any kind of PU you can do and sit-ups (this is a mid-line stabilization exercise). Show this WOD to anyone who asks you if you do any Ab work.

Graham did this in just under 8:00. Check your stopwatch along the way. If you are closing in on 16:00 you should think about ending your WOD at the end of whatever round that one might be. Safety first. Don't forget to hit "Stop" before you go into "recovery mode". This is only day one of 3 more days toward a fitter you.

Oh. Yeah. Just kidding about pointing the toes.

3-2-1...Go.

Comment #5 - Posted by: bingo at January 21, 2012 7:52 PM

M/20/72kg/180
10:16 scaled, 5 rounds, 80kg deadlift, 7 pullups, 7 hanging knee lifts.

Comment #6 - Posted by: brendan at January 21, 2012 8:47 PM

At work today, while on the clock, I taught my coworkers how to air squat. Pretty great day :)

Comment #7 - Posted by: Dwayne at January 21, 2012 8:59 PM

How about "a real good reason" for doing anything.

Comment #8 - Posted by: Gar at January 21, 2012 10:49 PM

15:05
225 pound deadlift
7 pull ups (with band 1leg tucked)

Comment #9 - Posted by: DPL at January 22, 2012 12:13 AM

11:04 RX.

Comment #10 - Posted by: Keoni at January 22, 2012 12:34 AM

6:56 rx

Comment #11 - Posted by: jim in korea at January 22, 2012 1:24 AM

15:20 as rx'd

I don't know why I ALWAYS under estimate WODs like this!!

COP Zormat, Afghanistan

Comment #12 - Posted by: Matt S. at January 22, 2012 1:35 AM

I don't usually post my times and weight to comment, but today i felt great! Smashed out 7:10, as prescribed. Felt awesome as soon as i had finished. Cheers Crossfit, i must be improving leaps and bounds!!

Comment #13 - Posted by: Tristan at January 22, 2012 2:24 AM

always a little behind the mainsite ... made up triple Jackie this evening (JKT time) as PXed in:
R1-8:41
R2-10:13
R3-9:57
Total-28:51

I'm going to give CFE programming a try starting tomorrow. The "day 1 week 1" WOD from 9 Jan is this one but with chest-to-bar pullups instead of L's.

Comment #14 - Posted by: anthony - M/39/205#/73" at January 22, 2012 2:39 AM

Can't wait to do this WOD later today. I'm looking to add some strength work before the main WOD, today I was thinking of overhead squat. I know I'd be using alot of the same muscles, however after watching Dan Bailey and mikko salo workout and hitting the same area with a strength move before the WOD I'm thinking this would be ok, any advice would be good?

Comment #15 - Posted by: Ash at January 22, 2012 3:39 AM

Ash #14, your question is in line with programming I've read at crossfitendurance. I'd even consider the same movement found in the WOD as a form development tool. CFE from 9 Jan does this WOD, but precedes it with a strength workout by prescribing a work-up to a 2 rep max effort back squat. They follow that with a 10-minute recovery before doing the WOD. I bet you'll have other opinions though from some who disagree with CFE programming. In any case I often do strength exercise form work before my WOD using the same movement as the WOD, even if I only approach a 50-60% effort. Good luck.

Comment #16 - Posted by: anthony - M/39/205#/73" at January 22, 2012 4:27 AM

Newbie post swirling in space...

Comment #17 - Posted by: bingo at January 22, 2012 4:50 AM

The WOD demo by Crossfit 101 was great, very nice instruction and good clear video. thanks.

Question: how does one get the pull up bar assistive bands for my home gym?

Comment #18 - Posted by: Jay at January 22, 2012 5:04 AM

Great video by Crossfit 101, where can one get the pull up bands in the video to assist with pull ups? I would like to get some for the home gym.

Comment #19 - Posted by: Jay at January 22, 2012 5:06 AM

My question is how do you quantify the striking workouts? How do you verify that someone is hitting appropriately hard? If the answer is "you dont" and just accept it as a new form of work, fair enough, but if that's so, am I right in saying striking wods wouldn't make for good competition events?

Comment #20 - Posted by: Brock Wilson at January 22, 2012 5:21 AM

8:16 Rx'd.

FOB Salerno

Comment #21 - Posted by: james.patrick [M/49/66"/135] at January 22, 2012 5:24 AM

m/43/5'6"/150

as rx'd 10:43

Comment #22 - Posted by: duane at January 22, 2012 5:29 AM

m/46/185

12:17

Comment #23 - Posted by: cosmo at January 22, 2012 5:35 AM

Sunday musings...

1) "Opie must die." Every teenage boy's dream.

2) Pistorius. As the Olympics draw nearer the South African sprinter Oscar Pistorius has now been in SI, the NYT magazine, Outside, and elsewhere. The controversy is regarding whether the high tech prosthetics he wears to run give him more than that which is given by a runner who is running on feet and calves.

What do you think?

Here's my first shot across the bar: Oscar Pistorius looks nothing like any of the other 400M runners I've seen over the last 20 years FROM THE WAIST UP. He just doesn't look that fit or that lean or that strong. Why is that?

3) Growth. The chatter about the variable nature of coaching among CrossFit coaches has reached the level of absurd cacophony. Coaches who use the programming of other, more established gyms or coaches are criticized as being some lesser form of creature because they don't create programming de novo; new coaches who create their own programming are criticized as bungling amateurs who "don't know what they don't know".

Come on. Cut the baloney. The people who program the Main Page didn't all of a sudden drop from the sky with a fully formed and vetted program. Listen to Coach tell the story about the first cert and how he almost destroyed the entirety of the Colorado State Patrol with the cert workouts. Many of our most revered coaches used straight out of the package Main Page programming for years after opening, including my friends at Brand X.

As long as our new coaches are training people with safety first and foremost, a long onramp to the highway of fitness, we owe to them the same opportunity to grow and develop that L1 certed trainers #500-5000, and Affiliates #500-1000 were afforded.

We keep planting new seeds; don't kill 'em before they grow.

4) Inflection point. Mrs. bingo and I had dinner last night at a local steak house. Primal paleoish. We sat at the bar next to an older couple who are regulars. I dunno why, but on the way home while thinking about how this 58 years of marriage couple ended up as regulars it came to me how few truly major inflection points there have been in my adult life.

You know, points where you will make a decision because everything has brought you to a place where you must do so, and what comes downstream will change because of that decision. Inflection points to me are somewhat less obvious than Frost's "fork in the road", and sometimes they are only visible in the rear view mirror. At the time you may not even be aware that you were there, or that you were making a decision. Indeed, sometimes the decision is to do nothing, to stay the course. After all, choosing not to act is a choice, too.

For me each of these inflection points has a commonality, at least insofar as outcome. As I look back the direction I chose at each of these very few points lead me to become some better version of the man I could be. Simple, yet not. Self-congratulatory perhaps, but there was loss involved in each decision, too. It's only in the review in which I can balance the gain agains the loss that the net is evident. It's in that review, however, that the threads come together and where the possible lesson going forward may lie, for I will surely be faced with one or more of these inflection points should I be fortunate enough to survive a while longer. Thinking back, without knowing I was doing so, I always chose to be more rather than to have more.

Think back a bit and look for the inflection points in your life thus far. Which major ones brought you here? Is there a pattern to your choices? When you come to the next point should you hold true to that pattern, or should you learn from those prior inflection points and alter your pattern?

I'll see you next week...

Comment #24 - Posted by: bingo at January 22, 2012 7:14 AM

M 5'11''. 198 lbs 45 yrs old
Sitting watching espn football pregames and I just watched an ad for a fitness craze that will supplant Crossfit as the most effective workout program in the world. Its called the Ab Doer. Its great because they say even if you don't have time to workout- don't worry- the Ab Doer can workout for you. How great is that. Maybe I can combine Ab Doer with Shake Weight for better results. Go Patriots and 49'ers.

Comment #25 - Posted by: John L at January 22, 2012 7:23 AM

31/M/155lbs/5'6''
RX'd 7:46

Comment #26 - Posted by: Sean at January 22, 2012 7:41 AM

M/31/175/5'9"

As rx'd

9:03

Comment #27 - Posted by: Mark at January 22, 2012 7:43 AM

8:12

155lbs DL
1-Leg-Tucked PullUps

Comment #28 - Posted by: John at January 22, 2012 7:44 AM

Bingo, (continuing from yesterday) you are absolutely right about January being a typical newbie month for gyms. I remember, with some trepidation, the post-holiday and pre-spring break rushes at the university gyms. Unfortunately, the mid-February and post-spring break lulls seemed inevitable. I hope the encouragement provided by you, and the rest of the community here, helps alleviate the typical post-holiday attenuation rate.

Comment #29 - Posted by: tojo at January 22, 2012 8:00 AM

I saw on the main site that u can replace running with heavy bag work. How would I go about doing this. And what drills can I do on the bag?

Comment #30 - Posted by: batman at January 22, 2012 8:10 AM

M/27/5'7/73kg

11'11

Scaled down to 80kg dealift and assisted pull up. No strength with pull ups since coming back from shoulder injury.

Comment #31 - Posted by: Ash at January 22, 2012 8:16 AM

43/m/176cm/73kg

As rx'd

10:25

L-pull-ups on rings, arms fully extended at the bottom.

Looked easier on paper again. I wondered why no sub 5 minute time was posted. But when I needed one minute for my first round it was clear to me that a 7 minute overall time is an excellent effort. Still pleased with my own all out effort, the shorter workouts usually take me about twice as long as the posted top times.

Comment #32 - Posted by: Memuc at January 22, 2012 8:18 AM

M 51 6'2" 195
subbed 215lb DL, regular pullups
17:45

Comment #33 - Posted by: bobr at January 22, 2012 8:27 AM

m/30/179
6:48 as rx

Deceivingly hard!

Comment #34 - Posted by: Bobby at January 22, 2012 8:55 AM

m/31/175/5'9"

8:19 as rx

Comment #35 - Posted by: Issac at January 22, 2012 9:09 AM

M/34/5'7"/190

Rx'd 12:52

Comment #36 - Posted by: Jason M at January 22, 2012 9:17 AM

F/38/5'/123

deadlifts were 155lb
L-pull-ups

time: 17:24 the pull-ups were the weakness here.

Comment #37 - Posted by: Wendy at January 22, 2012 9:21 AM

9:45

Comment #38 - Posted by: ScottMacArthur at January 22, 2012 9:22 AM

as rx'd @ home

11:06

Comment #39 - Posted by: ferb44 187# at January 22, 2012 9:22 AM

8:46 as rx'd. L pull ups were challenging.

Comment #40 - Posted by: Kurt M/38/190lb. at January 22, 2012 9:23 AM

13:36 w/ a partner

Comment #41 - Posted by: Josh and Jared at January 22, 2012 9:26 AM

Thank you everyone, we were really appreciative for the opportunity to demo the WOD.

We picked up all of our pull up bands from Rogue, here is a link to them:

http://www.roguefitness.com/iron-woody-bands.php

Most of our students who needed assistance were using either the #3 or #4 bands.

Comment #42 - Posted by: Trac at January 22, 2012 9:37 AM

9:07 as Rx'd Those GHD's from 2 days ago came back to haunt me today!!!

Comment #43 - Posted by: Spelhaug52 - 6'1 195 lbs at January 22, 2012 10:07 AM

7:47 as RX'ed

Comment #44 - Posted by: MW at January 22, 2012 10:17 AM

10:26 rx'd.

Comment #45 - Posted by: Jeff A. at January 22, 2012 10:25 AM

Back to main site programming, but struggling with a Psoas injury. Walked through it with a 90k deadlift and a mix of basket "L" pull ups ( knees up rather than full legs out) 13.55. Should get back properly in a few weeks. Till then everything is a bit "careful".

Good to be back though

Comment #46 - Posted by: andrew stemler at January 22, 2012 10:27 AM

Musings in the you know what...

Comment #47 - Posted by: bingo at January 22, 2012 10:47 AM

5'9 f 145. Age 26.
10:30. Trap bar DL better for my disc 105#

Comment #48 - Posted by: Kerber at January 22, 2012 10:47 AM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Deadlift 95lbs x 5-5-5 135lbs x 5 185lbs x 3 225lbs x 2-2 235lbs x 2 245lbs x 2

As rx'd: 12:00
Foam roll after

Comment #49 - Posted by: Sesoku at January 22, 2012 10:50 AM

13:03 slight bend in knees; slight droop on some reps - but WAY better L-Sits than before!

Comment #50 - Posted by: TRN III at January 22, 2012 10:52 AM

9:31 as rx'd
I really suck at L-Pull-Ups

Comment #51 - Posted by: Caveman/m/5'9"/200/28 at January 22, 2012 10:57 AM

42/m/185
as rx'd

8:50

Comment #52 - Posted by: JackM at January 22, 2012 11:04 AM

Awesome workout! Time- 8.13

Comment #53 - Posted by: Bmaupster at January 22, 2012 11:04 AM

19:10

Comment #54 - Posted by: Brett C. m/30/6'0"/170lbs. at January 22, 2012 11:06 AM

M/6'3''/23/235

6:13

Scaled to Pack:

5 Rounds
185lb DL
1st rnd L Pull-Ups
2nd rnd 1 leg up
3rd hanging knee raise
4th and 5th regular pullups

(almost broke my pinky friday morning during a basketball game. pullups definitely suffered)

Comment #55 - Posted by: Dwayne at January 22, 2012 11:10 AM

10:30 w/ 185# DLs. L pullups are a weakness. Did the best I could to keep them up.

Comment #56 - Posted by: Edwards M/15/5'11/169 at January 22, 2012 11:17 AM

9:54 as rx'd or as close to an L as I could get. Maybe more like a V and the last few sets.

Comment #57 - Posted by: SB at January 22, 2012 11:27 AM

9:55

Comment #58 - Posted by: Steve at January 22, 2012 11:33 AM

f/42/180/5'11"

I used 155# dead lifts and the blue band with one leg piked for the pull ups.

9:02

Then I worked 2 of my goats

3 sets of 10 GHD sit ups and 10 push ups.

Comment #59 - Posted by: JuliePlatt at January 22, 2012 11:42 AM

Rx'd - 9:18

Comment #60 - Posted by: Townsend m/28/5'8"/140 at January 22, 2012 11:44 AM

9:21

DL's unbroken; L-pulls unbroken until 5th set, then 4/3. L-pulls strict full extension to chin-over-bar; had to no-rep myself on one in the last set which prob cost me 20 seconds or so, but whatever.

Comment #61 - Posted by: Bill M. m/47/5'3"/134 at January 22, 2012 11:45 AM

9:38

Comment #62 - Posted by: charbs 26/m/185 at January 22, 2012 11:49 AM

back really exhausted previous....had to back DL down to 175# (might have should have gone with 195)

13:07

Comment #63 - Posted by: Kevin at January 22, 2012 11:59 AM

14:26 rx'd.

Comment #64 - Posted by: J.Wood at January 22, 2012 12:03 PM

I had a time of 10:25 RX'd and it was pretty hard especially the L-sit pull ups

Comment #65 - Posted by: Juan Lara at January 22, 2012 12:22 PM

I had a time of 10:25 RX'd and the L-sit pull ups were the hardest

Comment #66 - Posted by: Juan Lara at January 22, 2012 12:23 PM

6:55 rx

Comment #67 - Posted by: Matt G at January 22, 2012 12:29 PM

11:54 rx. I thought the pull ups would be a cake walk...of course not, they sucked.

Comment #68 - Posted by: Ryan at January 22, 2012 12:40 PM

8m17s

Comment #69 - Posted by: dcestnik at January 22, 2012 12:42 PM

M/41/5'10/209

15:43

Rx weight on deadlifts

Purple band on L sit pull ups left knee bent.

Comment #70 - Posted by: Ape teach at January 22, 2012 12:44 PM

M/24/6'5"/165

Rx'd

10:41

Comment #71 - Posted by: lwoody at January 22, 2012 12:46 PM

as rx'd with kipping L pullup

13:39

Comment #72 - Posted by: Bells 39/195 at January 22, 2012 12:51 PM

8 and change (how do you forget to look at the watch?) 5 rounds @ q
135 with green band l pull ups killed me

Comment #73 - Posted by: RussA at January 22, 2012 1:02 PM

Brock - 9:26
Solly - 8:30
Alex - 7:30 (135# DL's)

Sloppy L-pull-ups for all three of us

Comment #74 - Posted by: Brock 6'0''/180/28/M at January 22, 2012 1:02 PM

12:30 forearms on fire

Comment #75 - Posted by: Bill at January 22, 2012 1:18 PM

8:18

Scaled for "oldbie" and "sorebie" to 185lbs DL. Avg HR 178, peak 187. Go Kevin, and go 9rs!

Comment #76 - Posted by: mas 55/M/150 at January 22, 2012 1:28 PM

M/54/181/5'11"
10:03 as rx'd

Comment #77 - Posted by: Keith Costello at January 22, 2012 1:35 PM

8:29 as rxd

Comment #78 - Posted by: aermio m/33/5'7"/148 at January 22, 2012 1:40 PM

11:13 205 DL and Tuck PU

Comment #79 - Posted by: Jclinam at January 22, 2012 1:41 PM

14 minutes

Comment #80 - Posted by: Jbone1988 at January 22, 2012 1:41 PM

6:59 as rx'd
3rd week back after 4 months hit and miss and gaining 20 lbs
I'm starting to get back in shape and hope to be back to form in a month or so.
M/38/200

Comment #81 - Posted by: Randy at January 22, 2012 2:04 PM

15:36

Comment #82 - Posted by: Jason Crocker at January 22, 2012 2:18 PM

M/27/137/5'6"
8:04RX
Cave CrossFit Los Angeles

Comment #83 - Posted by: Zee Brod at January 22, 2012 2:24 PM

As Rx although knees were pretty bent on the pull ups.

7:08

M/168#/6'/37yrs

Comment #84 - Posted by: britishfireman at January 22, 2012 2:43 PM

34:45

Comment #85 - Posted by: Reid at January 22, 2012 2:45 PM

m/21/5'8/160

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Time: 7:43

Comment #86 - Posted by: Drewpy at January 22, 2012 2:46 PM

23:45

Comment #87 - Posted by: Reid at January 22, 2012 2:47 PM

M/23/5'10"/165

9:28 as rx

Comment #88 - Posted by: Mike Sidelko at January 22, 2012 3:00 PM

Sean

3x3 bench
185/205/225

WOD as Rx'd
16:57

Comment #89 - Posted by: sean snyder at January 22, 2012 3:04 PM

70 kg deadlifts and jumping pull-ups. Tried 80kg deads in first round and a half but it was far too much. And did as many tuck pull-ups as I could. 7:10. completely gassed afterwards!

Comment #90 - Posted by: Harry King at January 22, 2012 3:06 PM

M/18/5'10"/176

225# deadlift 7 reps
3 sets of Tuck-PUs then had to switch to hanging leg raises for last 4 sets. (didnt have access to the bands for assisted PU's)

11:01

Comment #91 - Posted by: Jay at January 22, 2012 3:08 PM

M 5'11 190

Rx'd 7.26
Did it at a goodli....errr....globo and got told my weight cant hit the ground and that i had to wear shoes because if a weight drops the shoe will prevent swelling!?! But I was polite and said id adhere to those rules, which wasnt enough because i was again lectured as to why. This caused a prompted a lot of weight slamming, no shoe wearing and chalk tossing by me...sorry just be polite

Comment #92 - Posted by: Nathank at January 22, 2012 3:13 PM

12:15 Tuck knee pull ups. L-sits were just too damn hard. Lumbar/hamstring flexibility issues.

Comment #93 - Posted by: Luke at January 22, 2012 3:26 PM

10:50
subbed pulls ups and sit ups for L-pullups.

Comment #94 - Posted by: mjcorry at January 22, 2012 3:27 PM

M 5' 10 175

6:45 as RX'd

Comment #95 - Posted by: Gary Helmick at January 22, 2012 3:27 PM

56:56

Comment #96 - Posted by: Steven at January 22, 2012 3:33 PM

4 rounds in 10:01

Just feeling a little worn out today.

Comment #97 - Posted by: Alton 32yo/5'11"/175lbs at January 22, 2012 3:43 PM

3 day of crossfit
M/37/170lbs/5'8"

9:40
185lb DL
Tuck Knee pull-ups

Should have done 225lb DL

Comment #98 - Posted by: tarnold at January 22, 2012 3:50 PM

22:20; most L-Pullups were tucked

Comment #99 - Posted by: GU997/42/5'10"/200 at January 22, 2012 3:50 PM

45:25

Comment #100 - Posted by: Steven at January 22, 2012 4:10 PM

As rx'd
15:10
slow on l-sit pu's, no gas in the tank today.....

Comment #101 - Posted by: sebastian m/43/180/6'2" at January 22, 2012 4:10 PM

3 sets
8:45

Comment #102 - Posted by: Storm at January 22, 2012 4:11 PM

12:56

Comment #103 - Posted by: Steven at January 22, 2012 4:12 PM

5 rounds 9:23

Comment #104 - Posted by: Mike at January 22, 2012 4:23 PM

5 rounds 9:23

Comment #105 - Posted by: Mike at January 22, 2012 4:29 PM

M, 6'0, 226, 46yo

Rx'd
9:50

Great WOD.

Comment #106 - Posted by: gimmejava at January 22, 2012 4:42 PM

12:18

Jessica - 11:30 (155lb.)

Comment #107 - Posted by: B. Rhaly at January 22, 2012 4:46 PM

8:32 as rx'd
LPUs were difficult.

Comment #108 - Posted by: Magnus 26/5'8"/160-165 at January 22, 2012 4:53 PM

8:33

Comment #109 - Posted by: tjo 44/190 at January 22, 2012 4:57 PM

8:24

Comment #110 - Posted by: Jonesy Boy at January 22, 2012 5:05 PM

155lbs, regular pus
9:47

Comment #111 - Posted by: brittk at January 22, 2012 5:06 PM

#93 Nathank - just wondering why you decided to be a jerk instead of just doing the workout and adhering to the guidelines of the particular gym you were in since you were using their equipment?

Comment #112 - Posted by: emma at January 22, 2012 5:09 PM

DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho next week, upper bodyweight complex
M/54/6’/205
Garage Crossfit enthusiast

Comment #113 - Posted by: Pete In Sun City at January 22, 2012 5:23 PM

5:12.

Comment #114 - Posted by: Thomas Plunkett at January 22, 2012 5:31 PM

As RX'd……. Male, 205lbs, 25yrs, 6'2"

7:15 and was super excited about it!

Comment #115 - Posted by: Tommy D. at January 22, 2012 5:33 PM

10 minutes
4 rounds + 7 deadlifts (ran 9 miles earlier today)
first 2 rounds were nice Ls (pointed toes even)

Comment #116 - Posted by: cort at January 22, 2012 5:47 PM

f/41/5'7"/155
crossfit b-day: Dec 29, 2011

9:23, scaled per brand-x...seven rounds of
7 reps 50lb DL
7 reps assisted PU on gravitron (1st round 30% weight assist, remaining rounds 50% weight assist)

My arms are FRIED!! Only 3 weeks in and I'm addicted to the cool-aid!

Comment #117 - Posted by: KER at January 22, 2012 5:51 PM

@emma
Sorry if it came out wrong, but i did follow the rules properly and was absolutly nothing but polite, but then multiple times during my wod i was harassed by staff as to why i need to follow the rules...rules that i was following and more than happy to follow. After the 3rd time, i had enough, did it my way, was polite upon leaving and that was it.

Comment #118 - Posted by: Nathank at January 22, 2012 5:58 PM

I got a late start but Rx'd the WOD @ 9:49

I feel myself getting stronger everyday with every WOD I complete. I don't do them all in the most impressive times, but I am finishing them strong and hard. Slow is smooth and smooth is fast!

Comment #119 - Posted by: RaSheed at January 22, 2012 6:02 PM

M/40/136

10:48 with 185 lbs dead lifts

Comment #120 - Posted by: Monte at January 22, 2012 6:26 PM

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48. Post time to comments.
9:12 for me.  I am coming for you Graham.

Comment #121 - Posted by: Jim at January 22, 2012 6:27 PM

Subbed 90# dumbells for the deadlift.
My legs had a bad case of ED, but I kept them as straight as I could. This one was an Ab Killer!

8:29

Comment #122 - Posted by: Paul m/28/6'2/190 at January 22, 2012 6:45 PM

10:10 with 225# DLs, Gravitron +70 L-pullups

w/u - 30-sec Samson, 10x (pushup, scap pushup, situp, dip, 48# cable face pulls), pec/shoulder mobilization, 7x 135# DL, 5x 185# DL, 21-15-9 35# DBS-dip for time: 2:18

c/d - lie on floor for 30 secs

Pretty pumped that facing outward on gravitron doesn't heat up elbows. DLs solid first 3 rounds, then broken 4-3 for last four rounds.

Comment #123 - Posted by: matt h 50 180# 1mar11 at January 22, 2012 6:49 PM

@Nathank
Good on you for trying. Maybe you need to find a different gym

Comment #124 - Posted by: emma at January 22, 2012 7:04 PM

I don't know man. I kinda limped this one out tonight. Something like 30 minutes. Still can't do more than 2-3 pull ups at a time without stopping. Did dead lifts with my 50lbs dumb bells so a bit under par again. Like a bad landing, It's good to walk away and plenty of room and opportunity for improvement.

Comment #125 - Posted by: Shawn at January 22, 2012 7:12 PM

9:07

Jumping pullups last 3 sets

Comment #126 - Posted by: CPT Hoolie M/41/5'11"/213 at January 22, 2012 7:19 PM

9:34
185# DL

Comment #127 - Posted by: Matthew m/31/6'2"/175 at January 22, 2012 7:30 PM

7m32 as Rx

Comment #128 - Posted by: Marco 5.9 175 at January 22, 2012 7:36 PM

8:14 as Rx

Lost count and did an extra round to be sure (9:28) but figuring my pace I'm pretty sure of my time.

Comment #129 - Posted by: Sheldon N (M/34/6'/183) at January 22, 2012 8:10 PM

M/35/6"2'/212

9:05 as R'xd

Comment #130 - Posted by: clint sprabary at January 22, 2012 8:20 PM

15:45 as rx'd

Comment #131 - Posted by: jesse m/32/5'8"/170 at January 22, 2012 8:47 PM

Sub ring L-Pullups

7:22

Comment #132 - Posted by: DajM 34/M/5'7"/161 at January 22, 2012 8:50 PM

135# DL. Still trying to get lower back strength to catch up with legs....

L-pullups

11:46

meh..

Comment #133 - Posted by: Matt G. at January 23, 2012 2:17 AM

Subbed knee-tuck pull-ups.

8:48

Then, pistol practice with a plyo box. A little progress here and there made for a great morning.

m/39/74"/205# CF start-date 2/10/11

Comment #134 - Posted by: Daniel Murdock at January 23, 2012 5:15 AM

m/17/6'0"/185lbs
16:40
185lb deadlift, same as my last 5x5. tuck pullups after first set. all deadlifts unbroken, all pullups broken after first set

Comment #135 - Posted by: jack wallace at January 23, 2012 6:01 AM

10:30 as rx'd

Comment #136 - Posted by: James m/29/5'7"/155 at January 23, 2012 6:13 AM

13:01
135 lb
7 regular pull ups

Comment #137 - Posted by: simswhilljr at January 23, 2012 6:24 AM

M/40/190/5-10

Results for today.

LTC: 11 min and something.
DL straight through, with some more scaling of the L-pull ups, but kept it moving.

CDR: RXd.
DL: 22s-35s-40-39-40-45-43, straight through but not really very easy
L- PU: 30s-40s-46-44-50-46-37 = 9.21
Mostly 1 break per PU at 5 or 4.

All in all, a pretty good WOD, did not get to the press stuff, had to get back to work.

Nice job Cheyenne, way to keep working.

Go Team.

Comment #138 - Posted by: Matt A at January 23, 2012 7:22 AM

did the wod with kipping pull ups in 12:30.

Prior did two rounds of 400 row and 7 muscle ups, not timed.

Then 10, 8, 6, 4, 2 of 165 back squats and hspu.

Finished the day with 2 rounds of 25 push ups and 25 GHD's.

Comment #139 - Posted by: cm at January 23, 2012 7:52 AM

did the wod with kipping pull ups in 12:30.

Prior did two rounds of 400 row and 7 muscle ups, not timed.

Then 10, 8, 6, 4, 2 of 165 back squats and hspu.

Finished the day with 2 rounds of 25 push ups and 25 GHD's.

Comment #140 - Posted by: cm at January 23, 2012 7:52 AM

Great video by Greg again. I went to the "Crossfit striking" cert. twice! I taught my first class at Crossfit NewEngland last week and everyone loved it. It is really cathing on out here in MASS.

Crossfit turns us into Running, Rowing, Pull-up, Dead lift,etc. MACHINES!!! Why not Striking Machines also ??? Just think how safe and confident we will become. This Cert. is perfect for the Crossfit community.

Comment #141 - Posted by: Eric Cusson at January 23, 2012 8:02 AM

M/39/5'6"/150

9:55 tough L pull ups

co w 150 pushups, 260 pull ups, 310 sit ups, 310 squats. 3011 ytd.

Comment #142 - Posted by: Paul at January 23, 2012 8:08 AM

6:55 as Rx'd

Comment #143 - Posted by: Ricardo at January 23, 2012 9:09 AM

Had to combine my Sunday & Monday WODs today.
27 m 180lbs. Newbie. 11:01. Struggled on the L PUs. Great circuit. Gonna rest and hit today's WOD later!

Comment #144 - Posted by: Wade at January 23, 2012 9:19 AM

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

11:30

Comment #145 - Posted by: RHJ at January 23, 2012 9:36 AM

m/49/175#

15:53

7 rounds, 155# DL

Comment #146 - Posted by: gtm at January 23, 2012 9:55 AM

9:35

Scaled to 135lbs

Comment #147 - Posted by: jd/m/50/6'1/180 at January 23, 2012 10:05 AM

15:38 as rx'd

Comment #148 - Posted by: Eli Saggy at January 23, 2012 10:05 AM

Puppy dawg scaled workout


deads: Set 1, 45 lbs.
Sets 2-3, 55 lbs.

Sets 4-5, 65 lbs.

Pull-ups, 75% assistance of BW used

Time 8:53:34

Gravitron and DL station a bit of a distance, should have worked on other PU sub to cut down time and distance. Actual DL station in gym in use when I began.

Comment #149 - Posted by: swisswarrior at January 23, 2012 10:06 AM

9:56, with 185#

Awesome job mas. You smoked me!

Comment #150 - Posted by: Kevin C.(M/52/5'11"/172) at January 23, 2012 10:11 AM

7:03

Great workout!

Comment #151 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 23, 2012 10:29 AM

205#
10:10

Comment #152 - Posted by: JFA at January 23, 2012 10:31 AM

As rxd
9.12

Comment #153 - Posted by: Jonblaze at January 23, 2012 10:39 AM

8:38 as Rx'd

Comment #154 - Posted by: Jetté 42/M/5'11"/170 at January 23, 2012 10:52 AM

11:01, Rx'd

DLs unbroken, PUs done 4,3, next time less rest between PUs to DLs, ripped on L pinky.

Comment #155 - Posted by: JK m/28/215/5'10 at January 23, 2012 11:02 AM

Sore back, so went with 80 kg (176 lb) instead of 102 kg (=225 lb). Otherwise as Rxed in 8:15.

Comment #156 - Posted by: Torrey Hoffman at January 23, 2012 11:33 AM

12:39 as Rx'd.

Surprised by how hard I found the L-Pull-ups after the deadlifts, lats were cooked.

Comment #157 - Posted by: Edwin 28/M/68"/170 at January 23, 2012 12:00 PM

Buy-in: CFWUx1; T2B 2x5; 2p KB swings x10; mob: thoracic extension anchoring OH w/ kb

As rx'd, 8:24.

Cash-out: Split clean @ 225#. 500m row (relaxed) out of footstraps. Static supine barbell hold @ 115# - 3 minutes or so. 10 reverse grip T2B.

Fun WOD. Unbroken deads - they started to get a little tough in the last copule rounds. Got the first round of L-pulls unbroken, but then broke them up a lot. Better ROM on L-pulls, but still having a hard time reaching 100% extension.

Comment #158 - Posted by: Mel 38/m/5'10"/175 at January 23, 2012 12:23 PM

in filter, as rx'd, 8:24.

Comment #159 - Posted by: Mel 38/m/5'10"/175 at January 23, 2012 12:23 PM

10:42 as rx'd

m/38/6'1"/195

Comment #160 - Posted by: Rough Robbie at January 23, 2012 12:36 PM

m/31/5'11"/175

as Rx'd

should have scaled :-/

20:00

Comment #161 - Posted by: hill2jb at January 23, 2012 1:04 PM

155# dl
knees bent on L-pulls
10:55

Mas and Kevin C smoked me good

Laura f/49/5'7/145

Comment #162 - Posted by: power-girl at January 23, 2012 1:14 PM

10.40 as Rx'd

No warm up made deadlifts hard. Also, with new neighbor and trying not to slam weights, had to let weight down slower than I would have liked. With a warm up, all deads need to be unbroken.

Pull-ups 1st: 4, 2, 1 All the rest one's and two's. Could definitely use some more work.

Felt about a 6.

22/m/5'11"/171

Comment #163 - Posted by: Logan S at January 23, 2012 2:08 PM

9:16

Comment #164 - Posted by: Paul LInk at January 23, 2012 2:24 PM

9:16

Comment #165 - Posted by: Paul LInk at January 23, 2012 2:24 PM


9:57

Comment #166 - Posted by: Kevin McClellan 50/195 at January 23, 2012 2:34 PM

M/42/6'3"/260#

Scaled:
185# deadlifts, 7 reps
Knee to chest/waist pull-ups
Total time: 11:34

Comment #167 - Posted by: Halvy at January 23, 2012 2:35 PM

18:33 rx'd
scale down to 185 and go faster next time

Comment #168 - Posted by: georgecole3 at January 23, 2012 2:40 PM

M/34/5'9"/196lbs

as rxd:12:50

Rough time with L-pulls. used opposing grip after 3rd round, seemed to help a little.

Comment #169 - Posted by: Garfish at January 23, 2012 2:51 PM

M/35/5'4"/145lbs
As RX'd
7:36

Comment #170 - Posted by: Matthew Burritt at January 23, 2012 3:27 PM

m/45/5'8"/165

As required. 12:10.

I should not have used gloves. This compromised my L pullups. Grip kept slipping. Might have cost me as much as a minute in time.

No excuses though. Tougher than I thought.

Comment #171 - Posted by: Vaughn at January 23, 2012 3:29 PM

6:39

Comment #172 - Posted by: mlt at January 23, 2012 4:16 PM

15:28 Rx

This message board is very humbling. Nice work everyone!

m/22/5'6"/153

Comment #173 - Posted by: Gaelan T. at January 23, 2012 4:32 PM

5 rds of: 165lb deadlift and tuck pullups, 7 reps

7:25

Still struggling with pullups after a Thursday Angie last week so only did 5 rounds. 7 rounds next time.

m.39.157

Comment #174 - Posted by: brett_from_wylie at January 23, 2012 4:43 PM

m/43/195/5'11"

argh comment moderator ate my comment and it never showed up..

7 rounds
177 deadlift
7 jumping band assist l situp
10:23

Situps were a disaster. First tried band, no go after round 2. Then tried jumping, which was really off. Finally, wrappend band a few times to make it stronger, then little jump with the one leg and I could do it

DL was too light. Add a bit (like 10) next time.

Comment #175 - Posted by: slowweak at January 23, 2012 4:43 PM

9:22 as RX'd. L pull ups not so much L the last few sets though

Comment #176 - Posted by: Greg at January 23, 2012 5:10 PM

10:30

Man those last few sets were killer... Good WOD though!

Comment #177 - Posted by: Nick Ciolino at January 23, 2012 5:35 PM

245# axle dl
Fatbar l pullups
9:42

Comment #178 - Posted by: Kyle Byrne at January 23, 2012 5:36 PM

5 Rounds...
7 135# Clean
7 Pullups
10:15
Tough on the hands
then
50 Weighted Sits

Comment #179 - Posted by: dyagg at January 23, 2012 5:36 PM

185 lb deadlifts
assisted pull ups with 1 knee up, @60->70
18:57

Comment #180 - Posted by: David Burns at January 23, 2012 5:39 PM

As RX'ed:

8:38, it's been a while since I've done some deadlifts. Word on the street is they cure cancer.

Comment #181 - Posted by: JC/M/29/68/163 at January 23, 2012 6:08 PM

Note: my post above was only 5 rounds, not 7. Oops!

Comment #182 - Posted by: James M/29/5'7"/155 at January 23, 2012 6:23 PM

22/m/205

Rx'd 6:20

Comment #183 - Posted by: Neill at January 23, 2012 6:32 PM

12:05
7 rounds, 135lb dead, assisted pull-ups.
23/F/185lb

Comment #184 - Posted by: Lauren at January 23, 2012 7:34 PM

(F) 4 rounds
205#, 205#, 185#, 155#
scaled pullups
lower back seized up

Comment #185 - Posted by: Franklin Bukoski at January 23, 2012 9:59 PM

C-
@ CFS
9:20

Comment #186 - Posted by: Jeff & Charity @ CF Snohomish at January 23, 2012 10:48 PM

As Rx'd 7:52

Comment #187 - Posted by: Vats at January 23, 2012 11:54 PM

15:17

Comment #188 - Posted by: lucien at January 24, 2012 4:12 AM

as rx'd:

12:39

Comment #189 - Posted by: dsm19 / 33 / 6'0 / 210 at January 24, 2012 4:20 AM

17:18 in freezing rain... Weak sauce

Comment #190 - Posted by: Ryan E at January 24, 2012 4:22 AM

50 / 186

7 rds of 7 reps each:
Squats- 24" Box Jumps - L Pullups

9:36

Comment #191 - Posted by: tom perry at January 24, 2012 4:31 AM

M/34/6'3"/200

No Pullup bar avail. Subbed 15 release pushups and 30" L-sits:
22:22

Comment #192 - Posted by: Ben S at January 24, 2012 4:38 AM

9:13. Did not use bumpers with DLs. L plups need improving.

Comment #193 - Posted by: Xman at January 24, 2012 5:31 AM

8:41 as RX'ed

Comment #194 - Posted by: NinjaTarzan at January 24, 2012 5:51 AM

10:37

225#x2 205#x5

Comment #195 - Posted by: RCL at January 24, 2012 6:12 AM

7rds
185lb DL, 7 reps
L Pullups, 7 reps

9:22

*DL unbroken, pullups unbroken first 3rds, then 3,2,2.

m/45/175/6'4"

Comment #196 - Posted by: knodes at January 24, 2012 10:25 AM

6:52 as Rx'd
then
21-15-9 Ring Pushups
14-10-6 Rope Supine Rows
in 2:06

Hooyah Navy

Comment #197 - Posted by: Eckers 22/M/6'/189lbs at January 24, 2012 1:50 PM

m/51/5'7"/150#

7 rnds/19:57

7 x 90k DL
3 x 40k press
7 x L-pullups
200m Concept II ski erg

Comment #198 - Posted by: ed eybel at January 24, 2012 2:45 PM

500m row
7 rds; 7 x 225lb DL, 7 x 1.5pd KBS
~7'
Yesterday PT test: 9:06 run, 100% in PAC

Comment #199 - Posted by: Ajax at January 24, 2012 3:26 PM

19:06, 185lbs deadlift, pull ups not exactly straight L but getting there.

Comment #200 - Posted by: gpdjmac1 at January 24, 2012 4:44 PM

M 38/5'10"/183

185lbs.

11:45

Comment #201 - Posted by: Rholl at January 24, 2012 5:44 PM

12:15 as Rx'd
Starrett and Paoli's MWOD episode 360 had me farming external rotation on the eccentric phase of the L-pull-ups.

Comment #202 - Posted by: Stuart Wilson at January 24, 2012 6:10 PM

7:32

Comment #203 - Posted by: therozfather. 31/M/194 at January 24, 2012 6:54 PM

8:19 rx'd

Comment #204 - Posted by: B-Mo M/34/6'/195 at January 24, 2012 7:56 PM

Pat T (M/24/5'8"/170)
Sub 185# DL & No-L pull-ups
4'44"

Comment #205 - Posted by: Pat T at January 25, 2012 4:32 AM

as Rx'd: 15:12

Comment #206 - Posted by: Laney 28/m/5'8"/148 at January 25, 2012 5:43 AM

28/m/5'11"/185to190
as rx'd
10:48

L-PU the limiting factor.

Comment #207 - Posted by: justaman - liberty, sc at January 25, 2012 5:48 AM

9:26
Partial range L pullups

Comment #208 - Posted by: Leibc2 at January 25, 2012 7:31 AM

18:28 as adjusted:

7 rounds:
DL as rx'd
7 pullups (small jump for last 3 sets)
7-10 second L-sit

Did this after 10x2 press WOD - had to catch up.

M/34/5'9"/220

Comment #209 - Posted by: Bill Hunter at January 25, 2012 7:37 AM

9:34

Comment #210 - Posted by: pilk36 at January 25, 2012 8:16 AM

25/m/6'2"/279.4

21:46.5
3:18.9
3:19.1
3:10.6
3:19.6
3:05.8
2:55.3
2:36.8

Assisted pullups 175 lbs

Comment #211 - Posted by: dawgsrus at January 25, 2012 9:22 AM

8:28 as rx'd

Comment #212 - Posted by: Andrew at January 25, 2012 10:57 AM

8:28 as rx'd

Comment #213 - Posted by: Andrew at January 25, 2012 10:58 AM

185# DL. Knees were pretty bent doing L-PUs

10:35

Comment #214 - Posted by: Abhi at January 25, 2012 11:24 AM

Jeff @ work
No drop, hand release DL
9:39

Comment #215 - Posted by: Jeff & Charity @ CF Snohomish at January 25, 2012 1:35 PM

6'1"/192/M

DL: 245lbs.
L- Pull ups: As Rx'd
7:10

Comment #216 - Posted by: J.Breezy at January 25, 2012 2:13 PM

M/43/6'/219

As Rx'd
9:16

Comment #217 - Posted by: bill wilhelms at January 25, 2012 2:17 PM

500m row; 7 rds: 225DLx 7, 1.5pd KBS, ~7'. PAC

Comment #218 - Posted by: Ajax at January 25, 2012 2:57 PM

205 lbs DL; strict chin-ups = 18 min 20 sec

Comment #219 - Posted by: sf at January 25, 2012 3:47 PM

M/33/5'11''/170
As Rx'd
11:00

Comment #220 - Posted by: parson at January 25, 2012 3:49 PM

Scaled.
DL: 135lb x7
LPU: 1-leg x7
7 rounds, 9:28

Comment #221 - Posted by: Harpo m/44/5'7"/145 at January 25, 2012 4:52 PM

7:35
as rx'd
sfar bg

Comment #222 - Posted by: jtoops/195 at January 25, 2012 6:27 PM

8:07

warmed up with bench press. 120 kg pr

Comment #223 - Posted by: Mik at January 25, 2012 11:39 PM

M38/167/5'8

As rxd 9:48

Comment #224 - Posted by: charles m at January 25, 2012 11:57 PM

7:56 Rx'd

* Deads unbroken
* L-Pull ups broken-up after first round...

Comment #225 - Posted by: MarcusG 30 5'9" 160 at January 26, 2012 6:09 AM

M38/167/5'8

As rxd 9:48

Comment #226 - Posted by: charles m at January 26, 2012 6:27 AM

6:55
235lb deadlift
standard pull-ups

Comment #227 - Posted by: josiah at January 26, 2012 7:26 AM

2012-01-26: 13:04. (:55-2:39)

Comment #228 - Posted by: gs at January 26, 2012 8:58 AM

34/M/190

not as rx'd

185 on the DL and stopped after 5 rounds because of time.

10:54

Comment #229 - Posted by: john g at January 26, 2012 11:18 AM

185lb dl 5 rds 8:03

Comment #230 - Posted by: ecp2 at January 26, 2012 7:49 PM

24/M/127

Sub to 176lbs DL
L-Pull Ups as rx'd

11:26

gO cROSSFIT gO!!

Comment #231 - Posted by: Mr. Lopez at January 27, 2012 12:10 AM

subbed 185# DL following all the talk of scaling. Did all sets of DL unbroken and seemed too easy?? Should have probably done at least 205.

L-PUs, on the other hand, were terrible. I can't actually do an L-PU yet, so I was doing tucked PUs. After the first set I had to break them up. On the last few sets I subbed some regular PUs.

9.21

Comment #232 - Posted by: Scratchy at January 27, 2012 7:37 AM

Deadlift 315 and L-pull ups for 10:30

Comment #233 - Posted by: joshua at January 27, 2012 10:40 AM

M/33/6'1"/180

on 120126
135 pound deadlifts
pull-ups w/ broken sets of alternating single knee lifted

19:13

Comment #234 - Posted by: JQuick at January 27, 2012 1:23 PM

12:20 with hands release dl. Took long break between dl and L Pu's to make sure form was perfect on the L Pu's.

Comment #235 - Posted by: JDisch at January 27, 2012 1:55 PM

As Rx'd.
11:52


Mrs. Miyagi
135# deadlift and kipping pull-ups. Rest as Rx'd.
11:06

Comment #236 - Posted by: Miyagi m/31/173.2# at January 27, 2012 3:01 PM

Did this one today too
13:57 as RX'D

M/30/5'6"/180

Comment #237 - Posted by: John Beneduce at January 27, 2012 4:49 PM

As rx'd

11:06

Comment #238 - Posted by: al deezy at January 27, 2012 6:18 PM

M/34/5'9"/150

11:11

Rx'd weight. Did L-pullups with one leg out, one leg cocked.

Comment #239 - Posted by: Antun Karlovac at January 28, 2012 9:35 AM

18:15
scale 205# DL

Comment #240 - Posted by: Andy at January 28, 2012 11:01 AM

18:45

Comment #241 - Posted by: Manchild at January 28, 2012 11:17 AM

limited resources at hotel so did
7 rounds of
15 DB Squats with 50# DBs
7 L PUs

14:15

Comment #242 - Posted by: Brian R M / 49 / 6'2" / 190 at January 28, 2012 12:27 PM

11:11

Comment #243 - Posted by: MikeyPaul/m/30/170/5'8" at January 29, 2012 4:42 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 7:22
Good Hard fast WOD.. 225 is well in my wheelhouse and L pullups are ok. for me.. GRIP was the name of the game... I only really broke up my L pullups because I didn't want to go to max.. I was all unbroken until the 4th round I think... maybe the 5th. The last round I did 3,2,2 just because I was not going to wait at all.. drop down and get back on... normally I'll wait a few seconds and then back on...
I said to myself... no wasted time... get on the bar right away.. get right on the next movement right away. That's the key here really. I did go unboken in the DL... I was surprised.. I was NOT feeling strong with the DL during warm ups.
I don't believe that I'm faster than Graham.. I think there must be a mis print.

Comment #244 - Posted by: Anton at January 29, 2012 7:21 PM

8:45

Comment #245 - Posted by: nsb at January 30, 2012 6:30 AM

17.34. 185#

Comment #246 - Posted by: JonNYC 43/180/5'11" xfit since 6/08 at January 30, 2012 8:15 AM

135# DL (whoops, planned 185)

7:44

Comment #247 - Posted by: squirrel at January 30, 2012 12:23 PM

as rx'd: 12'25

Comment #248 - Posted by: ccfeldt at January 30, 2012 12:56 PM

12:46 rx

Comment #249 - Posted by: gb 44/m/71"/185# at January 30, 2012 3:51 PM

16:48 as rx'd

Comment #250 - Posted by: Saam at January 30, 2012 4:47 PM

18:10 rx

Comment #251 - Posted by: Rob Hole M/45/5'10"/180 at January 30, 2012 5:00 PM

12:53 mostly rx'd--1st set pull ups L-ish, rest were knees tucked.

1k run wu 4:51

Comment #252 - Posted by: kevin o at January 30, 2012 5:03 PM

Rx'd 13:15

L-pulls were broken after the first two rounds. Good wod, feeling it all over now.

Comment #253 - Posted by: clark at January 30, 2012 5:14 PM

7:00 rx

Hel-L pull-ups just horriable!

Comment #254 - Posted by: Eric/Sweet/M/33/190/69" at January 30, 2012 7:53 PM

CFWU x 3

#185 DLs
L-pulls broken to 4+3s and sloppy "Ls" at end

14:28

Comment #255 - Posted by: F15E_WSO/M/49/72"/180 at January 31, 2012 12:44 PM

as rx'd

10:32

Comment #256 - Posted by: Crossfit Chris at January 31, 2012 6:47 PM

8:42 rx'd

Comment #257 - Posted by: bill/52/215/72 at January 31, 2012 8:26 PM

4:12 as written on the front page. M 5'11 200 Lbs

Comment #258 - Posted by: WTF at February 1, 2012 10:39 AM

02/03/2012

Used Trap Bar and did tucked legs:

13:14

Comment #259 - Posted by: TommyKrackCorn at February 3, 2012 6:57 PM

14:50 as rx'd

Comment #260 - Posted by: Cleveland at February 4, 2012 4:55 PM

8th wk
6ft 233 male
14:47 rx'd

Comment #261 - Posted by: billy at February 4, 2012 6:22 PM

m/38/5'9/181
CFWU-2. Fr home. Superman. Burgener. HSPU instead of PU 2nd. 10 Burpees to get HR up.
8:53
Grip tough on last couple DL sets. Had to break 6 to 5+2.
L PU broken but decent. Underhand grip for most of them.

Comment #262 - Posted by: jrm at February 4, 2012 7:30 PM

13:38

Comment #263 - Posted by: Pacers at February 5, 2012 12:04 AM

As Rx'd: 9:00

Comment #264 - Posted by: Dennis M/28/6'0/185 at February 6, 2012 1:15 AM

15:28

135lb DL, Assisted Pull-ups

Comment #265 - Posted by: Bre F/26/5'9" at February 6, 2012 1:20 AM


Seven rounds for time of:
225 pound Deadlift, 7 reps (subbed 165 lbs)
7 L-pull-ups (didn't have straight legs but tried)

9:22

Comment #266 - Posted by: TZ at February 6, 2012 9:12 AM

as rx, L form was not good though, 16:13

Comment #267 - Posted by: tum1 at February 9, 2012 5:49 PM

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 Pull-Ups(Dead Hang)

Time 14:57

Comment #268 - Posted by: Jeff Gebbie at February 13, 2012 5:28 PM

19:46

Comment #269 - Posted by: Ukkrew at February 15, 2012 7:39 AM

6:37 (sloppy legs on L pullups)

Comment #270 - Posted by: Kevin: M/190/6'/40 at February 15, 2012 1:53 PM

12:30

5 rounds, did 7 pullups + 7 toes to bar instead of 7 L-pullups

Comment #271 - Posted by: SF at February 18, 2012 1:43 PM

M47
17:35 RX

Comment #272 - Posted by: Scott R at February 23, 2012 6:17 PM

11:26 6R + 3 DL before pulling up thru recurrence of back inj. - not fully repaired.

Comment #273 - Posted by: zenoperegrinus at March 5, 2012 3:08 AM

170lbs deadlift. Total time 21:25

Comment #274 - Posted by: eric G at March 22, 2012 10:19 AM

CFWUx2 (light PUs), 5x135 Dlift
14:32
(102.5kg)

Comment #275 - Posted by: Doug at July 17, 2012 7:09 PM

11:42 RX

Comment #276 - Posted by: sr at January 22, 2013 8:36 AM
Post a comment






Remember personal info?