Wow…third day in the cycle already. That went really fast. How’re you doing? Feeling OK? This is pretty heavy duty stuff, especially if you are coming to CrossFit out of shape. It’s January 24th; you’ve come a long way. Be safe, now. We’re all getting used to the idea of having you stick around!

So, another “Lucky 7” WOD. 7 rounds for time of the couplet 7 Front Squats with 165lbs. and 7 Chest To Bar (C2B) Pull-ups. Yup, yet another way to do PU. We do like our PU around here. This is for time so start your stopwatch, do seven rounds, then stop. This is gonna be a sprint, and we should go about choosing your weights so that you can experience the exquisite “sensation” of a fast met-con.

Front squats begin with the weight in the front rack position, just like the beginning of a thruster. You can clean it from the ground or take it from a rack like the shoulder press yesterday—doesn’t matter. With the weight in that position do a squat, just like all of our other squats with the crease of your hip below your knee. 7 of ‘em in each round, not that many. How does 165# sound to you? When you warm up to do these try to figure out a weight you can do unbroken for at least the first 3 or 4 rounds, one that you might need to break up the 7 in the last 3 rounds. Like always, if you are strong 165# Front Squats might be just right, but let’s try to pick a weight that will allow you to do this one fast. Women should probably start their scaling off of 115# or so.

Chest to Bar pull-ups are just what they sound like, a pull-up where the top is defined as touching your chest (just below your collar bone) to the bar itself. These were introduced in the second CrossFit Games, the so-called CTB “Fran”. If you are still scaling PU no worries, just do what you’ve been doing so that you can string together 7.

With each WOD it’s helpful to think about two things, what the programmers are looking for, the programmed stimulus, and what you wish to accomplish that day in that particular WOD. Using this WOD as an example, top CrossFitters (men and women) will do this as Rx’d and just fly through in a sprint. It’s perfectly OK to scale your weight in order to do this really fast, to experience what this does to your body. On the other hand, you may be interested in soldiering on and doing it as Rx’d, taking 3 or 4X what it takes the superstars and getting a Strength/Endurance stimulus. Also cool, if that is more consistent with your goals.

When asked if you should scale these to get similar times to predicted, or if you should do them as Rx’d even if it takes a long time, Coach always answers the same way.

Yes. 3-1-2…Go.

I hope this WOD buys me dinner first...

great pic

Great video. Appreciate the scaling tips/recommendations in order to maintain the intensity. This is where my met-cons and timed WODs lack or even fail.

I'm hoping 115# and C2B p/u work for me.
Maybe I'll have to settle for 105# and regular p/u, though. We'll see...

Also, lots of thanks to Bingo for all the posts.

Looks like an AMRAP to me!

Post in waiting...

Isn't it about time somebody at HQ gave Bingo the right to post without the filter???

11:34 Rx'd. 24m, 160, 5"10

Physiologically, laying in the dorsal decubitus position will increase venous return, thus making more blood available to critical organs at the chest and head. Consequently, it lowers your pulse and blood pressure. It has nothing to do with surrender.

If you can still stand afterwards, then you didn't work hard enough.

Really appreciate the talk about scaling in the video. Way to often do people (myself included) just through the WOD slowly; just to have "done it Rx'd"

"Modify the weight down in order to keep the intensity up." This is one of my biggest pet peeves. Intensity=%of 1RM...NOT tempo. High intensity=high weight.

Scaled
95# / jumping pull-ups
9:10

Hey Matt, how do you define intensity? Coach Glassman says intensity equals power. Power and intensity are one and the same thing. Well power is simply work over time, right? So 100 reps at 100kg over 10 mins is the same intensity as 200 reps at 50kg over 10 mins, same power output (10,000kg over 10 mins). If you are spending too much time standing there looking at the bar because you have not scaled adequately, that is probably not intensity!

Love this wod - simple, fast, brutal, effective - reminds me of the old school crossfit wods - got some heavy weights and a bodyweight exercise in a very easy formula

12:01

50kg front squat and regular kipping pull-ups

m/23/85kg

9:37 RX
that 3.23 from khalipa is just messed up haha!

Ridiculous pic, nice workout

Looks like the next pic in sequence should be a hazmat team putting a lid on that bucket in the middle of the room......

m/46/185

7:00

That pic obviously isn't Bellevue. Cerrillo would've cancelled ALL of their memberships.

That picture is EPIC. Leave it all on the field!!

m/43/5'6"/150

scaled 115#
kipping pu
6:31

I scaled down the weight because I wanted this to be a fast paced WOD, and I knew that wouldn't happen for me if I kept the weight at 165#. I also really wanted to ensure I had good form even when I got tired, and that was something else I wasn't going to be able to do at the prescribed weight. Definitely need to work on increasing my loads with power lifts.

Scaled WOD:

7 rounds:
135# Front Squat, 7 reps
7 Chest-To-Bar Pull-Ups

Time- 10:59

6:24 rx

60kg Front Squat
CTB Pull ups
7:34

I am embarassed to be a CrossFitter this morning. This WOD was UUUUGGGGLLLLY! First, I need a little more time to get that 165 Front Squat properly. It was a lil heavy so I dropped down to 135. So no Rx today! My straight pull-up bar was not high enough so i did quasi-chest to bars w/ some jumping. Honestly, I need a lil more srength on that particular exercise, but it may be my technique. Here are my results:

135 (7)/7
135 (7)/7
135 (7)/7
135 (7)/7
135 (6):115(1)/7
115 (7)/7
115 (7)/7

10:45 :-(

7m43s

31/M/155lbs/5'6''
RX'd 7:28

Front squats were killer!

@Big J-Ride You have no base to lead you to any possible workout that they have just completed. If you're saying that you have never had to lay down after a workout, then you obviously never pushed yourself to that limit.

Scaled to 145 lbs. - 8:26

scaled to 50kg. All ctb pull ups. Still took 11.30.

Lacking the will to get the intensity. Will pull myself together.

10:08 scaled to 145 lbs.

FOB Salerno.

Not even kind of true, Matt. It's energy density multiplied by speed -- you can only get high intensity by keeping your speed up.

@#31 I think the point here Duh is that it's best NOT to lay on the floor after a heavy beatdown, even if it was a heavy beatdown. At this point it's best to get up and walk around rather than sit down.

but then again laying in corpse pose at the end of yoga has a very nice return on the mind--let's you think about what just occurred & let's you think about what you could've done better.

Rx 14:20.... 22m, bw:230lbs I cant believe somebody do that in 3 minutes.

13:54

The point of this is to try and keep it under 5 minutes and maintain the intensity level, right? I'm M/22/6'0"/210 and consider myself fairly fit. I don't understand how someone can do that in under 4 minutes, Rx'd! Def going to scale down to 115# and do this at lunch.

Scaled 95 lbs.
10:38
Still working on kipping

43/m/176cm/73kg

Scaled to 135 pound front squats and C2B pull-ups.

6:58

Breather. Scaling was just right to go unbroken without encountering muscular failure on both exercises.

50 kg Front Squat
Jumping Chest to Bar PU.
7:10

7 x 165# front squat
7 x CTB
7 times for time= 08.20
some rough looking front squat near the end.

40/m/187#

7 135 FS
7 CTB pullups
7 rds

10:55

tried 165 and no way could/should have done 145. Next time.

I can't wrap my head around JK's time.
135lb front squat and used a band to help with pullups - 4:36
I could have rx'd the front squats...my pullups are getting worse, time to lose some weight i guess.

25/M/185/5'9"

12:49 almost as rx'd, missed on a few CTB pullups

M/36/165
115 front squat
Deadhang C2B pullups.
7:46

can anybody explain the CF warm up to me?

ow..... 5:21... theres no way they got a minute an a half faster...cant feel body...

27/m/180/5'9
11:23
135# front squat

7:53 as rx. Should have scaled it to 135.

105# front squat
improved form on C2B pu
11:05
Man this is tough.

"No man is able to make progress when he is wavering between opposite things."
- Epictetus

I find the mainsite quote today to be somewhat ironic. Isn't Crosfit all about doing opposite things? (i.e. strength, endurance, gymnastics, etc.)

@bingo, this is gold: "With each WOD it’s helpful to think about two things, what the programmers are looking for, the programmed stimulus, and what you wish to accomplish that day in that particular WOD."

Great, great advice for athletes at any level!

Seven rounds for time of:
165 pound Front squat, 7 reps
7 pull-ups (will hit ceiling for C2B's)

6:34 (pr)

Scaled to #135, normal pullups.

Still brutal.

8:59.

Seven rounds for time of:
135 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

18:43

5:01 as RX'ed!

M/44/5'11"/195

7 rounds
7 115# front squats
7 pull-ups

9:41

8:39 WOD was rough!!!

When does the season for this sport start??

8:13 rxd

10:30
135#FS & good PUs but not all C2B... Getting better though

M/5'7/73kg/27

7 rounds
7 115lbs front squat
7 band assisted C2B

6:23

Front squat needs work, on going pull up training needed!

@Mark K

Thats the point, basically this quote is saying

"hey if you try to do body building AND crossfit, you won't make progress in either"

Cause you are not focused ... see what I mean?

"No man is able to make progress when he is wavering between opposite things."
- Epictetus

I find the mainsite quote today to be somewhat ironic. Isn't Crosfit all about doing opposite things? (i.e. strength, endurance, gymnastics, etc.)
Comment #53 - Posted by: Mark K at January 24, 2012 8:20 AM

Hi guys.

Is there a sub for front squats, please.

f/26/5'9/145...this was a great workout...

Front Squat 85#
Pullups with a 1 inch and 1/2 inch band could have done just 1 inch i think.

8:10...legs were shaking by the end of this...totally awesome!

8:48 rx'd.

did a modified version. new to crossfit. was waiting to pick up my brother when I spotted monkey bars at a local park...

12 bodyweight squats (elbows up)
4 monkey bar pull ups
7 rounds
7:09

Barely had enough energy to shower!
M/22/6'0"/208
7 Rounds
7 Front Squats @ 115#
7 C2B PUs

Time: 7:26

Didn't watch video and learn it was a speed workout, so I did as rx'd at 165. Squats were tough, pulls were good. 13:19

Killed me today. I have a sinus infection(flu?) and squatted heavy yesterday as part of Wendler's 5-3-1, so I was weak and slow today.

Scaled squat to 120# and had to jump a tiny bit to get the pullups....and was still freakin' slow and exhausted at the end...but I conquered it.

13:58 for me.

....oh, and I benched heavy as part of Wendler's 5-3-1 prior to today's WOD. Can't wait for that FULL rest day tomorrow. Body needs it.

Made up yesterday's 10 X 2 press workout this morning. Good PR. Results posted there.

Think I have a slight sinus infection (flu?) and my legs are dead from Wendler's 5-3-1 Squat day yesterday.....oh, and I benched heavy as part of Wendler's 5-3-1 prior to today's WOD.

I had to scale the front squats (120#) and jump a bit off one foot to get the full chest-to-bar pullups.

Still REALLY slow at 13:58. but, hey, I conquered it.

Can't wait for that FULL rest day tomorrow. Body needs it.

as rxd
9.00

11:50 as rx'd

14:03 w/155lb FSquat

So damn slow!

Scaled
95# front squat (too low)
Combo of C2B, regular and kipping PU

11:17.
Ugh.
Need a way more efficient tactic for pullups.

as rx'd

9:40

8:27

All sets unbroken. Very tough. I completed 3 rounds in roughly the time it took JK to do the entire WOD.

wooooooooo!
Rx'd first set....then..
2-7 155lb front squats
chest to bar pull ups
Front squats dusted me though!
time 9:29

Jeff @ 2.0
5:45
Took bar from ground.

10:40 @95lbs

40kg front squat. 13:30

1st time - scaled
95 lbs
reg pull ups
14:10
having a tough time with keeping elbows up in squat and overflexing fingers.
I am encouraged however...not quit....I am committed.

i'm killed
front squat 165 lbs @ bw 160
normal pullups
7 rounds
20:05

95lb FS
reg kipping pull ups
9:50
all sets unbroken
f/47yrs/145
xfitting almost 4 years, first time posting.

As Rx 8:55

M/168#/6'/37yrs

scaled to 135# on FS and did kipping PU all sets unbroken- M/54/185# 17:01

5:41 rx'd

115# front squats
blue band assist on pull ups

9:10

Laura f/49/5'7/145

Nice job Laura!

7:00 on the nose Rx'd - weighing 165

That was a goal I thought was slipping away, but I went bananas at the end and made it! Great WOD, great cycle; thanks, HQ

m/17/6'0"/185lbs
10:59
95lb front squat, still pretty heavy for me.right at failure on last set. felt like i ripped my stomach open on my first warm up set of butterfly kips

7:43, great workout.

27/m/175
7:41 as rxd was feeling beat up this morning did a 5k row yesterday after the presses!

12:40 as Rxd.

5:33 as rx'd, took bar from ground.

29/M/310

12:53

Scaled 135lb front squat/black band for C2B

Thanks Crossfit Hot Springs!

7:08 as rx'd
That one burned the quads and gassed me...good one.

rx'd - 9:23

9:56 rx'd.

M/23/5'10"/188#

9:09

scaled to 115# on front squats and pull-ups for chest-to-bar pull-ups

Humbling experience for a Crossfit newbie.

Made up yesterday's wod:

Presses 2-2-2-2-2-2-2-2-2-2 Rest 60 secs between
65-70-75-80-80-80-85(1)-80-80-80

Then I did 3 Rnds:
Run 400
20 kb swings - 1 pood
12 pullups

11:28

7 rounds
7 135# front Squats
7 Pullups
9:00 even
Good workout....
need to cut off :30 next time.

Scaled 'cuz I'm only a 3-week-old newbie:

40# front squats
gravitron chest pull ups w/ 50% weight assist

8:51

F/42(as of today!)/5'7"/155

22/M/170
scaled to 115
8:10

12:12 rxd
- who cares what position you are in after the wod as long as you finish...

25/m/6'2"/281

26:29.0

Had to do front squats and then a. Pullups 175lbs (crowded gym)

Best picture ever.

F/41/5'4"/117
75lbs for front squat (max is 125, 3x max is 115)
8:56
chest to bar pullups are HARD. Could get the height, but just wasn't making contact every time. NEED TO MAKE CONTACT.

22/m/5'11/190

06:45 scaled to 135, shouldn't have scaled after all!

Best part? Got my first ring muscle up today after my cool down!

E.

M/22/5'10"/160

Been Crossfitting for about two months. Front squats were new to me. today was the heaviest I have gone and did all seven rounds unbroken + a PR on front squat. Lost my breakfast. Awesome!

M/23/5"8/ 168
5:30 and can't get up

4:56 @ crossfit snohomish

11:51 as Rx.

Low back super sore from two days ago, so was pretty cautious on this one and rested before squats each time. All squat sets unbroken, C2B were 4-2-1 for most sets. Weight from the ground.

12:38 @ 135#; C2B pullups only on the first two rounds

m/25/6"/225#

7 reps
7 front Squat
7 C2B PUps

Scaled 100#

7:44

This is my 3rd day of CrossFit. I LOVE IT.

8:01
I'm disappointed because I could only do 105 and could still not do it fast enough to feel the intensity I should have. I have to practice more on my front squat technique.
Tabata air squats to make up for it after.

2nd week of Crossfit now ... Still being a newbie and scaling a bit ... Sub'd 165 lbs front squat for 95 lbs front squat ... Did pull ups as rx'd ... 12:00 for 7 rounds ... Is it odd that I now look at the 99% of guys doing bodybuilding splits and laugh in my bed while putting my body through an intense crossfit workout? IDK maybe it's just me!

6 ft 1 male
231.6 lbs ... Goal is 199.9

M 51 6'2" 195
tried to sprint this one - subbed 100lb squats
and regular pullups time: 9:40
My pullups are really limiting my times - can't get to overall puke intensity because my pulls totally fail. Glad we keep hitting them.

M/35/5'5"/79.5kg

One set at 60kg
6 sets at 50kg

assisted pulls (22kg 4sets, 17kg 3sets)

still new.

135-7sets of 7
Gravitron on lowest setting 7 sets of 7
Ran 6 miles ...bad cold
30 minutes in the sauna

28/m/5'11"/185to190
As rx'd
8:27

Wow, my legs! Squats were harder than I expected. Pull-ups unbroken.

Rx'd

5'11" 185# Omaha, NE

5:11
(Front Squats Were Terrible. Not Break Ups on PU's)

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

RX'd
@15:28

Everything was unbroken, but my conditioning sucks and I guess I took really 'long' breaks inbetween rounds =(

As rx'd 9:15.

10:50 @135#

10:50 @ 135#

M/52/153/1-1-06

Used same scale as Justin: 115#/PU, all unbroken

6:30

Scaled: #135 rest rx'd 11:02

M/34/5'7"/190

Rx'd 10:52 (clean from floor) goal was under 10.

5:01
115# FS and regular pullups to amp up intensity like they designed this WOD to bring.

m/21/5'8/160

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Time: 14:05, used 185# on the fs, took bar from ground.

C-
110# FS
6:57

10.41 as rxed

new to crossfit so dumb question...but do you stop the timer after each set or at the end of the wod?

scaled to 105
6 minutes
with Levi
maybe should have done 115

M/42/175/5"8

11:00 rx'd

Scaled to:

135# FS
Green band assisted pullups

9:14

Brutal. Gotta love how Crossfit reminds fat guys like me how much we suck at pull-ups on a regular basis.

Is it normal to have a ton of energy later in the day after a WOD? I did todays WOD then 2 and a half hours later rowed 1000 meters (2:15 split), did four rounds of 25 sit ups and 5 40kg press. I mean I used to have a very physical job so I was used to hauling @$$ for 8 hours a day, but with the WOD I peter out half way through and like I said, two hours later its like I haven't done anything all day. Solutions? or not a problem?

m/21/5'8/160

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Time: 14:05, used 185# on FS, took bar from ground.

I think a lot of you should have scaled this workout...I don't believe it to be a 10+ minute workout. I'm thinking 6-7 minutes tops...you shouldn't be breaking up the front squats.

I scaled to 135# and did it in 5:30...165# would have been too heavy.

Scaling is not for the weak, it's for the smart ;)

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Front squat 65lbs x 5-5 95lbs x 5 135lbs x 5 155lbs x 3 165lbs x 2

As rx'd: 13:28
Foam roll after

19:10
did MU instead, also did squat clean on the first FS
sfar bg

m/46/5' 7"/144

Scaled to 135. 8:05. Cleaned first rep of each set. I agree with Mike - if it's taking too long scale it. It's supposed to fast.

@ Mike #145.

I would have scaled the weight if my goal wasn't to get more experience with heavier weight in a metcon. I want 165 to be the new 135. The games are fast approaching, last year in the open they had an AMRAP clean and jerk with 165, I couldn't do this workout as my max clean was 165. I started doing the wods rx'd regardless of the % of my max or how long it would take and now I have no intimidation factor when I go to the bar. My gf's was pissed that she couldn't get past a 95# max clean so she did Elizabeth with 95#. do you think it is her max anymore?

6:21 as Rx

M/26/5'8/190#

9:28 rx'd but I did miss the chest a couple times

M/26/5'8/190#

9:28 rx'd but I did miss the chest a couple times

Scaled. 115lb, 9:08.

failed after 5 rounds
9:30

8:24 (lots of waiting for the pull up bar during the crowded gym hrs)

M/45/5'11"/177

Gee...am I a late poster or what?

As Rx'd: 7:52

Did this one at home. My pull-up apparatus only allows minimal kipping. Kip too hard and I end up with bruised shins and/or knees.

95 LBS FRONT SQUAT
8:20

M/41/5'10/210
10:02

115 lbs front squat
Kipping pull ups

Scaled this one way to low. I thought I would be worse towards the end with the squats but I hammered right through them. Finally stung together 7 kipping pull ups!! Woohoooo! But I feel like a woos for scaling so low.

7 rounds for time
65# squats
7 c2b pull up

8:07

Ouch, scaled the FS down to 60lbs, and still took:

10:12

Why do I hate front squats so? At 24HR Fitness, Camarillo. Fantastic performance Laura, and congrats on the PR Kevin.

7:26. Kipped a few of the pullups. 30 / M / 208

Scaled to 135

20 minutes (that hurt)

8:54 Rx 24/M/5'11"/191

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 8.43.74
Notes: First time with WoD. 95lbs front squat.

mas...weird. You're so good at so many other things.

9:00
135# fs

8:22 RX

6:11, last 3 sets of pullups were jumping CTBs.

Modified to 135#, first weighted squats since December.
Everything unbroken.

5:43

scaled to 135 front squat and green band pu assist.
9:22

Scaled front squats to 115
9:47

M/23/6'4''/235

6:43

Copied Sundays scaling by going to 5 rounds.
Also, I changed 165 to 115.

Scaled down to 135 on the squats (Sore left knee)
Pull up's as Rx'd

8:29

Ya need to work on speed w FS and weight and weight.

115 scaled, 6:26. Could have pushed a little bit more, maybe under 6:00?

The kid/ young man (19) that i'm working out with got it in 4:50. I told him during round 2 "don't let grand pa kick your ass again" I did 225 2 days ago and he was at 185. Granted he is 5 months out of back surgery, fused lower back vertebra. Ruptured disc from a fall, ski racing and pushed through the pain and discomfort which caused the failure of the disc. So now we are trying to get him back in shape and trying to slow him down yet motivate him at the same time. Point of the story is he was psyched at his time, however his original plan was to do 165 for the FS.

On top of doing Cross 3 on 1 off we are trying to do a push up challenge with added exercises. Daily from Jan 1st, pull up, push up, squat, sit up for each day of the year. Feb 1st 32 and so forth till the end of the year. Right now we are trying to get a head because to average out the year you need to do 183ish per day of each exercise. To coincide with cross, we do the main page WOD 3 on 1 off. Any exercises that are a Push, Pull, Sit or Squat count or add to the "Daily work out". The daily can be done at any time during the day broken up however you like, however after about 20 days doing what every you do fast would be beneficial to the Cross. So after or before the WOD we make up what was not covered in the Warm up or WOD. Hands are ripped and now after almost a month of tape and gloves, the hands are getting tough. The hardest is Pull ups (kipps. Even figured out a way to work through them, 10 kipps every Min. So far my max is 250 in 25 min, after 15 sets I start to sweat. Fatigue comes in various stages for each exercise and planning is paramount to complete the WOD and still do the Daily.

Consistently sore, consistently pushing limits. Yesterday 120 GHD sit ups for Daily plus 190 regular sit ups over 2 hrs plus all else. Ha, sometimes in the competition we go over the 243 mark for each day.

This might be the stupidest thing i have ever done or the smartest.

nice to see some epictetus on here!

5:34 @ 95
Ring PU

M/34/6'3"/200

Rx'd: 8.18

Subbed 140 pound front squats and only got chest to bar in the first round. Kipping Gymnastics Pull-ups. Tried to make it a sprint, but the pull-ups were killing me today. Fun work-out, I hope it comes around again.

9:30

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

M/42/260/6'3"

Scaled
95# front squats, 7 reps
Pull ups, 7 reps
Total time: 8:01

Pull ups sucked, only 2-3 to start each round, then singles on out. It was tough, mad props to anyone under 7 min as rx'd.

Awesome WOD, and great advise! I'm new to crossfit but loving it...

M/24/5'9"/146lbs

Scaled
90lbs front squats
Regular kipping pull ups.
10.23

M/46/6'2.5"/222 lbs

I'm an ex-military guy who's now a high school teacher and I have been lifting weights with varying degrees of tenacity and ferocity for 33 years.

As a young guy I dabbled in powerlifting, would do odd things like carry a friend on my shoulders for a mile or flip a big shipping palette through the woods with my best buddy. Having said that, this, my first CrossFit workout, frickin' kicked my ass!

Although the Rx'd weight for the FS didn't phase me (until set 5, in which I dropped to 145), the pace and the pull-ups kicked my ass! My posterior chain is pretty good as I do bent-over rows with 205 nicely and am creeping up on a double-bodyweight deadlift (after several years off from heavy lifting), but I'm looking forward to the CrossFit improving my general fitness and weak spots.

I'm embarassed to list my time, but suffice it to say it was about 6x what world class guys do (okay, it was about 21 mins). I also had to scale my pull-ups with a Graviton machine. Man!

Looking forward to making big improvements before the half-century mark.

Thanks for the inspiration just as the doldrums were setting in!

F/38/5'/123

105lbs (front squat max is 145)
Everything unbroken except last round of front squat-5 & 2

10:10

7:49 (135#)

8:34 rx'd

Jen: 5:53 (110# took bar from floor)
Shaun: 6:55 (jumping pu)
Gunnar: 8:18
Harold: 9:50

m/19/6'3"/180
8:45 @115#

what's the equivalent of a dead hang pull up? like... how many kipping/butterfly pull ups or chest to bar kipping pull ups is equal to one dead hang pull up?

8:28 5 rounds of c2b with green band and 95 lb front squat

Front squats @ 125# from the rack

9:53

"Let the bodies hit the floor, let the bodies hit the floor..."

~14 minutes

Scaled to 7 Rounds of 5 Reps

Front Squat at 95 lbs.

6:36

135# front squat/chest to bar as Rx'd

13:45

M/26/5'7"/141

Subbed 115# front squats

Time: 6:14

Not feeling very beastly today, will be working on those front squats.

10.40 with

7 rounds
7 kettlebell swings 1.5 poods
7 chest to bar pull-ups as best as I could do with door mounted pull-up bar.

Couldn't do front squats because could not get door hanging pull-up bar in the weight room. Tried to do a push-up front squat with 165# version of the WOD today to supplement what I did earlier and make up for not hitting the front squats, but some fellow was using the only barbell in my weight facility.

Guess it works out though as I'm running a 5k this coming Saturday

22/m/5'11"/171

M/19/150#/5'10"
21:13 as rx'd

7:56 Rx'd

Had to put weight down slowly and quietly at gym which cost time and energy, and rested too long after PUs getting into squats. Great WOD though!

5 rounds
7 20# front squats
7 #6 smith row

4:54

5 rounds
7 20# front squats
7 #6 smith row

4:54

7:56 145-pound front squats
27/m 215lbs 6'1

100# FS

9:00

10:20 subbing regular pull-ups.

5:37.

3:23. Well done. I'll catch you soon.

F/30/5'4"/130#

7:38
100# front squat

15:58 w/ 145# front squat. Brutal, should have gone a little lighter.

6'1"/192/M

As Rx'd- 7:50

7:48
125# FS, "high" pullups -- not necessarily all the way bar to chest each time but close.
all unbroken sets

no warm up, 135lb FS, otherwise a/rx
Garage...down day today

M/35/5'4"/145lbs
Subbed 135 for front squats
8:18

9:51

M/36/5'8"/180

7:27 as rx'd

M/33/5'11''/170
SCSB - Front squat
135(3), 155(3), 175(3), 185(3), 195(2)

7 rds
7 FS 115#
7 pull-ups

7:51

Front Squat 3-3-3-1-1-1-1
175, 18, 195, 215, 225, 235, 240

AMRAP 10 minutes: Row 250 Meters / 15 Ups
5 rounds + Row 250M + 13 Push ups

m/52/158
13 min
5 rnds
should not have had a beer first!

50/M/180
Sub'd
135 lbs F Squats
16:30

23/F/185

95lb F squat
w/ assisted pull-ups

10:02.2

m/39/6/190ish
Scaled to 135
11:28

f/30/501/140ish
Scaled to 110
10:53

f/39/5'4"/135
s-80#
Jumping pu

10:20 as rxed

115 lb squats
mixed regular/jumping pullups, all jumping last round
13:28

90#
12.45

Oh Oh...toe gloves!! the scurge of humanity and the decline of western civilization

No rack; had to scale to 155 b/c of inability to clean. No kip worthy bar. 14:28

75kg Front Squats,
Strict Pull-ups

6:28

M/40/190/5-10

approx 12:20.
fronst sqts wer staight but paused at 5 after 4th rnd, then 1 and 1 to finish.
CTB were all straight.

m/45/165/5'8"

Time- 7:05.

Scaled to 150# but I shouldn't have. I think I could have gotten through it with 165 by 9 and a half minutes. Used a rack I built myself so I did not clean from the floor each set.

I always take my pulse after every WOD. I have a very low pulse anyway so I never get above 150 bps. With this WOD my pulse was 165bps!!!!

135# front squat

11:50

7:58 as RX'ed

As rx'd, 7:37.

Front squats felt pretty good - unbroken, but tough in later rounds. Pull-ups went pretty well, unbroken through 3 rounds, then broke 5-2 or 4-3. Went hard, but not quite into the red zone. Did some pre-WOD mobility with hip openers (mWOD 363) and front rack stretch. Tough but fun WOD.

F/41/5'6"/150

85#, kipping pull-ups

10:12

12 min
Reg Pullups after rnd 1

23 min - scaled down.

First day of CR. I haven't worked out hard or lifted weights in over 6 months. I scaled down everything.

7 Rounds
100 lb front squat
4 rounds pullup at 5 reps
3 rounds pullup at 3 reps

I forgot how hard this is. Can't wait to feel like super man again.

13:04
37yowm/5'08/172

115lb. Front squat/go to 135 on next WOD. Pull ups a Breeze. Did excercise in A/C, what a difference.

Completed day with 15 minute jog outside, legs heavy but completed.

On a side note, BINGO, have starting reading your posts, good information, keep it up.

7rds of 95lb FS and chest to bar pullups
10:14

today wasn't too great. Ton of bad food yesterday is likely the culprit.

m.39.155

9:03
With 135 FS
Transitions were spread out, so I lost a lot of time running to the PUs and back. All rounds were unbroken. I did 165 for the first round and realized that 7 rounds of that was not going to happen.

12:44

51m/5'7"/150

9:30

7 rnds, 7 reps

60k front sqt
pull ups
ring dips

M/49/175#

FS 55#

9:35

11:14 as Rx'd

M/26/177

scaled
110#FS
6:16

Mark
Scaled to 95 lbs
First three rounds were C2B
6:37

scaled to 135 on the front squat: 6:22

135lb: 7:45

11:19 as RX

11:19 as Rx'd.

21:30

Awesome workout - I'm pumped about my improvements in front squats and pullups!

M/34/5'9"/220

2012-01-27: 7:18. Sub 135, reg pus.

sub'd 135lb
15:01

10:44
Double 55lb KB front squat
Assisted pullups head through hands

Subbed 115#, interrupted, only 5 rds
10:08

9:26 rx'd

did muscle ups to warm: 8/8/6/5
135lb otherwise as posted.
8:05
3 sets wall ups afterwards

Bar in use so subbed 75lb DB's for Front Squat:

12:30

3rd WOD in one day, time doesn't look intense, but after the previous 2 WOD's it was a killer!
17:41 as RX'd

M/30/5'6"/180

Did this a few days late, Fri 27 Jan, to

5 rft of 5 reps 95# front squat, 5 reps gravitron + 70 L-pullups

4:51

Went light and slow; first WOD with front squats in a month, since I tweaked knee with too many front squats - thrusters on back-to-back days. Felt good.

w/u - 30 sec Samson, 7x pushup, 45# back squat, 45# front squat

7:38
68 kg front squat. no rack. Should have gone heavier. All sets unbroken. Took breaks between rounds. warmed up by benching 123 (pr)

m 33 147lbs 8m 33s Jumping Pull Ups

2nd Crossfit workout ever!!

11:26 - No rack used and couldn't drop, it was surprisingly hard going from front squat tradition to ground without dropping it.

135 front squat

7:07

M/34/5'9"/150

115 lbs front squat

6:51

Warmed up with 21-15-9 95lbs thrusters with 1 minute rest between sets. My thighs want to explode now.

135# Front squat. Rest as Rx'd.
6:52

Mrs. Miyagi
75# Front squat, 3 rounds C2B, 4 rounds kipping pull-ups. Rest as Rx'd.
11:40

Scaled to 115# and mostly regular pullups.
5.41

9:01. All sets unbroken. Should've rested less between exercises.

7 rounds of:
7 Scaled 135# Front Squats
7 Chest-to-bar pull-ups

5'47"
Front Squats unbroken, kipped C2Bs. Great WOD!

as rx'd: 17'30

M/190/6'2"/37

11:30 as Rx'd

11:36 as rx'd (but had a hard time getting my chest to the bar, especially on the 5-7th rep of each round)

7:30 RX with a fall right on my back in round 5. Was pulling for the c2b pull up and my grip gave way. Boom. Right onto my back. Had to shake it off. Probably added a good 30 seconds to my time.

4:04 Rx

done right after:
"Tyler"

5 RFT

7 Muscle up
21 SDHP @ 95

10:20 Rx

6:45 with 115 # front squat

5:02 completed as it was written

14:30
scaled FS to 135

chest to bar pull ups unbroken but took a lot more out of me than I was expecting

front squats were a challenge, but next time, should go with the full 165lb

9:30 rx'd

m/38/5'9/181
CFWU-2. From home. HSPU instead of PU 2nd. Superman. Burgener. Dot drill. Few squat cleans @ 135 to practice tech.
9:34
Disapp compared to leaders' times. Good WOD though. HR mid 170's. Tech pretty good on FS. Hips back. Reps were slow & a bit of a break between squats & PU. ROM pretty good on C to B.

185# Back Squat

7:03

7:44

T: 11:34 (95# v. 115 W) goal for next time: change set up so there's less walking from bar to pull-ups & NO breaking up pull-ups.

13.14. 135#

M/42/5'8"/170

Scaled (discs bad today) to 7 rds for time of:

7 x 135lb back squat
7 x CTB pullups

6:10

11:18 @ 135lbs

8:09 as Rx'd. Front squats from rack. Did this after a long day at construction site setting wood rafters

11:20 Rx

6:16 at 135# FS

15:54 w/ 135lbs. 1k row wu 4:01

8:37

subbed 115 for 165 so I could try to do them unbroken did all but one unbroken

8th wk of CF
6ft 235 male
13:00 rx'd tougher than i thought
did first 5 of 165lb front squat unbroken then did 4 reps racked it for 10 seconds then did 3 reps. On round seven i was not about to rack it without getting all seven cause doing that in round 6 killed my momentum so i pushed like crazy to get all 7 reps in round 7 and i did. Good wod i like the heavy wt low rep wods they are right up my alley. i hate the low wt or body wt wods with a million reps.

14:40

02/05/2012

165 ste 1&2 135 sets 3-7:

14:35

31yr 5'6" 175 male. 11:47.

51/m/190

Rx'd. 13:45

9:18 rxd

As RX'D: 9:24

Late Post.

7:49 Rx'd

M/34/5'6/138
M/34/165cm/63kg

as rxd 8:13

Seven rounds for time of:
165 pound clean
165 pound Front squat, 7 reps
6 Chest-to-bar pull-ups

5:57

Had to clean the weight to start, so I allowed myself to do one less pull-up per round. Also, not all the pull-ups were CTB by the end, but they were pretty close.

M/27/5'11''/195

Seven rounds for time of:
165 pound Front squat, 7 reps (subbed 115 lbs)
7 Chest-to-bar pull-ups (just did regular pullups)

I think around 11:30

13:32

13:32

5:11

Seven rounds for time of:
135 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Time 10:25

11:25 @ 135#