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.

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

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.

M/23/188cm/77kg

10:19

80kg deadlift

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.

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

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

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

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

11:04 RX.

6:56 rx

15:20 as rx'd

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

COP Zormat, Afghanistan

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!!

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.

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?

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.

Newbie post swirling in space...

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?

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.

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?

8:16 Rx'd.

FOB Salerno

m/43/5'6"/150

as rx'd 10:43

m/46/185

12:17

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...

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.

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

M/31/175/5'9"

As rx'd

9:03

8:12

155lbs DL
1-Leg-Tucked PullUps

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.

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?

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.

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.

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

m/30/179
6:48 as rx

Deceivingly hard!

m/31/175/5'9"

8:19 as rx

M/34/5'7"/190

Rx'd 12:52

F/38/5'/123

deadlifts were 155lb
L-pull-ups

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

9:45

as rx'd @ home

11:06

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

13:36 w/ a partner

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.

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

7:47 as RX'ed

10:26 rx'd.

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

Musings in the you know what...

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

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

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

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

42/m/185
as rx'd

8:50

Awesome workout! Time- 8.13

19:10

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)

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

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.

9:55

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.

Rx'd - 9:18

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.

9:38

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

13:07

14:26 rx'd.

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

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

6:55 rx

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

8m17s

M/41/5'10/209

15:43

Rx weight on deadlifts

Purple band on L sit pull ups left knee bent.

M/24/6'5"/165

Rx'd

10:41

as rx'd with kipping L pullup

13:39

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

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

Sloppy L-pull-ups for all three of us

12:30 forearms on fire

8:18

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

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

8:29 as rxd

11:13 205 DL and Tuck PU

14 minutes

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

15:36

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

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

7:08

M/168#/6'/37yrs

34:45

m/21/5'8/160

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

Time: 7:43

23:45

M/23/5'10"/165

9:28 as rx

Sean

3x3 bench
185/205/225

WOD as Rx'd
16:57

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!

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

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

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

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

M 5' 10 175

6:45 as RX'd

56:56

4 rounds in 10:01

Just feeling a little worn out today.

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

9:40
185lb DL
Tuck Knee pull-ups

Should have done 225lb DL

22:20; most L-Pullups were tucked

45:25

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

3 sets
8:45

12:56

5 rounds 9:23

5 rounds 9:23

M, 6'0, 226, 46yo

Rx'd
9:50

Great WOD.

12:18

Jessica - 11:30 (155lb.)

8:32 as rx'd
LPUs were difficult.

8:33

8:24

155lbs, regular pus
9:47

#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?

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

5:12.

As RX'd……. Male, 205lbs, 25yrs, 6'2"

7:15 and was super excited about it!

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

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!

@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.

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!

M/40/136

10:48 with 185 lbs dead lifts

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.

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

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.

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

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.

9:07

Jumping pullups last 3 sets

9:34
185# DL

7m32 as Rx

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.

M/35/6"2'/212

9:05 as R'xd

15:45 as rx'd

Sub ring L-Pullups

7:22

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

L-pullups

11:46

meh..

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

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

10:30 as rx'd

13:01
135 lb
7 regular pull ups

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.

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.

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.

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.

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.

6:55 as Rx'd

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!

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

11:30

m/49/175#

15:53

7 rounds, 155# DL

9:35

Scaled to 135lbs

15:38 as rx'd

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.

9:56, with 185#

Awesome job mas. You smoked me!

7:03

Great workout!

205#
10:10

As rxd
9.12

8:38 as Rx'd

11:01, Rx'd

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

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

12:39 as Rx'd.

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

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.

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

10:42 as rx'd

m/38/6'1"/195

m/31/5'11"/175

as Rx'd

should have scaled :-/

20:00

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

Mas and Kevin C smoked me good

Laura f/49/5'7/145

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

9:16

9:16

9:57

M/42/6'3"/260#

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

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

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.

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

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.

6:39

15:28 Rx

This message board is very humbling. Nice work everyone!

m/22/5'6"/153

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

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.

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

10:30

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

245# axle dl
Fatbar l pullups
9:42

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

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

As RX'ed:

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

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

22/m/205

Rx'd 6:20

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

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

C-
@ CFS
9:20

As Rx'd 7:52

15:17

as rx'd:

12:39

17:18 in freezing rain... Weak sauce

50 / 186

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

9:36

M/34/6'3"/200

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

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

8:41 as RX'ed

10:37

225#x2 205#x5

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"

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

Hooyah Navy

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

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

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

M 38/5'10"/183

185lbs.

11:45

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.

7:32

8:19 rx'd

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

as Rx'd: 15:12

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

L-PU the limiting factor.

9:26
Partial range L pullups

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

9:34

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

8:28 as rx'd

8:28 as rx'd

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

10:35

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

6'1"/192/M

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

M/43/6'/219

As Rx'd
9:16

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

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

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

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

7:35
as rx'd
sfar bg

8:07

warmed up with bench press. 120 kg pr

M38/167/5'8

As rxd 9:48

7:56 Rx'd

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

M38/167/5'8

As rxd 9:48

6:55
235lb deadlift
standard pull-ups

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

34/M/190

not as rx'd

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

10:54

185lb dl 5 rds 8:03

24/M/127

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

11:26

gO cROSSFIT gO!!

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

Deadlift 315 and L-pull ups for 10:30

M/33/6'1"/180

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

19:13

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.

As Rx'd.
11:52

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

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

M/30/5'6"/180

As rx'd

11:06

M/34/5'9"/150

11:11

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

18:15
scale 205# DL

18:45

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

14:15

11:11

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.

8:45

17.34. 185#

135# DL (whoops, planned 185)

7:44

as rx'd: 12'25

12:46 rx

16:48 as rx'd

18:10 rx

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

1k run wu 4:51

Rx'd 13:15

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

7:00 rx

Hel-L pull-ups just horriable!

CFWU x 3

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

14:28

as rx'd

10:32

8:42 rx'd

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

02/03/2012

Used Trap Bar and did tucked legs:

13:14

14:50 as rx'd

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

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.

13:38

As Rx'd: 9:00

15:28

135lb DL, Assisted Pull-ups

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

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

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

Time 14:57

19:46

6:37 (sloppy legs on L pullups)

12:30

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

M47
17:35 RX

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

170lbs deadlift. Total time 21:25

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

11:42 RX