January 27, 2012

Friday 120127

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Ken Cutrer 10:47. Post time to comments.

BedardFGB6WallBall_th.jpg

Enlarge image

Liz Powell.


"Law Enforcement Training Seminar", CrossFit Journal preview video [wmv] [mov]


"I Am Not Cancer. I Am CrossFit." free CrossFit Journal article by Hilary Achauer.


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

WOD Demo with CrossFit San Jose - video [wmv] [mov]

Ken Cutrer on today's WOD - video [wmv] [mov]


Reebok's Empire State Building WOD, YouTube.

Fitness Lonnie's Empire State Building WOD, YouTube.

Posted by Pukie at January 27, 2012 5:00 PM
Comments

Anyone have any ideas for a 15-20 minute crossfit-esque style workout I can do in a hotel room with no equipment?? Thanks!

Comment #1 - Posted by: Mike at January 26, 2012 5:08 PM

@#1
Cindy but 20 situps for pullups...

Any way to scale a rope climb? any ideas?

Comment #2 - Posted by: Aristotle4 at January 26, 2012 5:13 PM

Whats a good supplementary exercise for rope climbs?

Comment #3 - Posted by: Trent at January 26, 2012 5:13 PM

@ Mike #1

do an AMRAP 20min of 5x situps, 10x pushups, 15x squats.

Comment #4 - Posted by: Jason M at January 26, 2012 5:15 PM

Noooooo!!!!!!!!!!! OMG!!!!!!!

anyway, #1, you can always do a black jack combo of situps and pushups. That is to say 21-1, 20-2, 19-3, until you are at 1-21 alternating pushups and sit ups. Throw in some dips and burpees for extra good measure?

Comment #5 - Posted by: jen at January 26, 2012 5:15 PM

@ #4
3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

Comment #6 - Posted by: Gunny79 at January 26, 2012 5:16 PM

WOD looks like fun, sub rope climbs.


@Mike #1, I have had to do this many times in the hotel room:
AMRAP in 20 min
10 push ups
20 abmat situps (rolled up towel)
30 squats

I take my speed jump rope with me too, get in some double unders. I have run stair wells with push ups and squats at various floors. Get creative, the world is our gym!

Comment #7 - Posted by: Halvy at January 26, 2012 5:22 PM

Black jack combo....

....seems like a quick way to lose count of your workout FAST

21-1, 20-2,19-3,18-4,17-5,16-6,15-7,14-8....OH BOY! LOL....

Comment #8 - Posted by: Aristotle4 at January 26, 2012 5:24 PM

What can a guy substitue rope climbs for?

Comment #9 - Posted by: Adam at January 26, 2012 5:27 PM

I don't have a rope available at the gym I go to. What is a good alternative exercise?

Comment #10 - Posted by: Matt at January 26, 2012 5:30 PM

Check the exercises and demos for subs.
There's at least one vid there of towel pull-ups.

I copied the idea of one CF poster a few months
back and hung a 1" rope in the ceiling/floor
joists in my basement. (keyhole saw)

Now I do rope pulls, since it's only 8' high. The sub is 7 rope pulls per 15' climb.
It seems about right.
Even Ken's video with a 13'4" rope shows
him making 5 or 6 pulls per climb.
I try to alternate the lead hand every 7 or whatever the split works out to be.

Comment #11 - Posted by: Mark A. 41m, 175, 5'10" at January 26, 2012 5:33 PM

100 pushups
100 bench dips
100 squat jumps
100 sit ups

for time

Comment #12 - Posted by: Greg at January 26, 2012 5:35 PM

Good suggestions guys, thanks for the input.

Comment #13 - Posted by: Mike at January 26, 2012 5:36 PM

@#1 100 burpees for time

Comment #14 - Posted by: wayne at January 26, 2012 5:37 PM

#11 thank you much. Just looked it up in the FAQ as well. They said 15 pulls per 15' but I'll see what I can handle with such a long workout. 75 towel pull ups seems like a lot for the first set.

Comment #15 - Posted by: Matt at January 26, 2012 5:39 PM

I know Liz Powell!

Comment #16 - Posted by: Brian PCF at January 26, 2012 5:51 PM

@#15 why on earth would you want to exercise at all?

Comment #17 - Posted by: Brian M/30/178/5'9" at January 26, 2012 5:55 PM

Someone had a really good conversion of the rope climb:

for substitues: whenever you ascend a 15 ft rope, you're probably gonna start standing, making it a 9-7 foot ascent (saying you grab the rope while standing). That means do 7-9 towel pull ups. Rope climbs are supposed to be tough. If you start with your rear on the ground, congrats. Also, if you really wanna work out, you could do negative towel pull ups to substitute descending. HOOAH!
Comment #21 - Posted by: John at March 19, 2011 8:07 PM

Basically do towel pullups, but cut the reps in half to factor in the height of the person.

Comment #18 - Posted by: Scooter at January 26, 2012 6:00 PM

There's exercise for the sake of, then there's productive exercise. Don't squat unless the weight and rep scheme will make you stronger...or is no less than a high percentage of BW for met-cons. 75# for 150 reps won't make you stronger for 99% of CFer's...just tired and injury prone.

Comment #19 - Posted by: Anon at January 26, 2012 6:04 PM

@17 what do you mean?

Comment #20 - Posted by: Matt at January 26, 2012 6:23 PM

@17 what do you mean? I'm just getting back into working out and don't know if I can physically do 75 towel pull ups. Hence me saying I'll see what i can handle.

Comment #21 - Posted by: Matt at January 26, 2012 6:25 PM

Anon's friend. Explain WHY #75 for 100 reps wont make you stronger. Dont just tell us all your conclusion. Im not sure the goal of an exercise like this is strength gains. seems more like an endurance effort to me.

Comment #22 - Posted by: Dave at January 26, 2012 6:56 PM

Got a date with Mrs. bingo. Just the facts coming.

75# Back Squats. 50-40-30-20-10. 45# Oly bar with 15# plate on each side. This is trivial weight if you are strong, not really much more than an air squat. But if you are new to high intensity exercise, or if you are not yet very strong, 75# is way too much. Scale this weight to 45# (naked bar), a 35# woman's bar, or just air squats. The sum total of squats here is 150, a total we do with some regularity. The added weight is meant to fulfill "constantly varied" for advanced CrossFitters. You are a Newbie; you are not advanced. Reduce the weight. If 150 looks oppressive reduce the reps as well, just maintain the relationship of reps between the rounds.

Rope climbs. 5 then 4 , etc. If you have ropes available there is no sub. Learn how to climb them. No ropes? Comments above about Towel PU are correct. My own sub, and one Newbies should strongly consider, is JUMPING Towel PU. Think about it...we use our legs in almost all Rope climbs. 1 TPU per ft. of rope? 225 Rope PU? For a Newbie? Are you nuts?! Cut this waaaay back. How about 1/3, 25-20-15-10-5. That's still a boatload of volume if you are new. Heck, 75 PU is a boatload of PU volume for most of us.

No matter what you do I'd cap this at 30:00. Lots of hydration when you are done. Concentrate on your form while doing squats. If your form breaks down it's time to stop, no matter how many you've done or how much weight you've used.

Climbing ropes is fun. 3-2-1...Go.

Comment #23 - Posted by: bingo at January 26, 2012 6:57 PM

Dave, don't feed the troll.

Comment #24 - Posted by: MattyP 41/M/5'11"/235 at January 26, 2012 7:04 PM

I understand the general consensus for the rope climb sub is the 1 towel pull-up for 1 ft of rope, but there is NO WAY 75 towel pull-ups is the equivalent of climbing a 15 foot rope!

@ #18, Scooter, you do make alot more sense about truly only climbing 7-9 ft on a 15 ft rope, which equals to about 7-9 towel pull-ups per ascend, but the problem i'm still facing is, that when you do a rope climb your legs do help a considerable amount when it comes to getting you up the rope.

I too am looking for a good rope climb sub, but not sure if i can handle roughly 105 towel pull-ups ( @ 7ft of rope = 7 towel pull-ups). So i guess truly my question is, WHAT DO I DO?!

Thanks for all the input in advance!

Comment #25 - Posted by: Joey at January 26, 2012 7:26 PM

@26, I like the idea of the jumping towel pull-ups. I won't be doing this at a gym with a climbing rope but I'd feel just fine subbing the rope climb with 225 jumping TPUs. It will engage my already exhausted legs and use my upper body in a similar manner.
I'm also wishing my Gold's had the olympic weights. I'm going to look like a boss squatin' the with 2 puny 10# and 5#s. Can't wait!

Comment #26 - Posted by: Wes at January 26, 2012 7:35 PM

One more thought regarding rope climb.

Not only do you pull, and use your legs. You use significant midline stability to reach with your legs higher.

Sub with towel pullup + knees-to-elbows.

Think about it.

Comment #27 - Posted by: Mel/38m/5'10"/175 at January 26, 2012 7:37 PM

that bingo's not kidding. my legs have never been so trashed. approach this one with caution. time was actually 10:41. guess i still couldn't count afterwards. have fun.

Comment #28 - Posted by: ken c at January 26, 2012 7:59 PM

11:33 R/X

M/39/200

Fun WOD. It looked worse on paper.

Comment #29 - Posted by: Juggy at January 26, 2012 8:24 PM

Jumping towel pull-ups...I like!

Thanks for the input bingo, i'm a little more excited for this one now.

Comment #30 - Posted by: Joey at January 26, 2012 8:53 PM

variation
65# squat
towel pull-ups x 15
15 min

Comment #31 - Posted by: franklin bukoski at January 26, 2012 9:24 PM

That reebok Crossfit video is L A M E

Comment #32 - Posted by: Bob X at January 26, 2012 9:33 PM

the WOD looks like a killer, I know my legs are going to be torched so I look forward to doing it. What I dont look forward to are more videos like theReebok one. I dont have a problem with Reeboks involvement in CF like so many people seem to, sponsorship and growth are inevitable when you have a hot commodity. The video however seems a touch indulgent, and just sort of silly.Rich Froning has never come across as arrogant in any other video of seen of him but his quote in this one seemed a bit pompous. More hard ass work out vids, less " hey everybody look how cool we are" vids please.

Comment #33 - Posted by: DougR at January 26, 2012 9:49 PM

Either my post was actually posted despite the confirmation page, or someone at HQ didn't like what I had to say.

Whoever's moderating these comments: what exactly is wrong with saying that I think this workout isn't safe and to say "-1 points for those programming"?

There have been quite a few comments over the years that have been removed. Ones that are beneficial for the development and progression of crossfit. It makes me think that perhaps the crossfit management have something to fear, or too much pride to allow the system to be criticized (isn't that how something generally is improved?).

Comment #34 - Posted by: Josh Brehm at January 26, 2012 10:17 PM

How in the world do you have an Empire State Building WOD and NOT climb up the stairs? They rode the elevator! Really?

Comment #35 - Posted by: Jake at January 26, 2012 10:19 PM

Jake, I feel the same way. I'm not impressed with that video at all. Actually makes me feel somewhat embarrassed to say I do crossfit. I'm not liking the direction this partnership with Reebok is going ...

Comment #36 - Posted by: Josh Brehm at January 26, 2012 10:32 PM

Don't have a rope to climb so...

50-40-30-20-10:
75 pound back squat
Towel pull-ups

Time: 23:39

Comment #37 - Posted by: DanEOD at January 26, 2012 11:29 PM

9:52 RX'ed
Cheers from Denmark!
//Sarah, Butcher's Garage, Copenhagen

Comment #38 - Posted by: Sarah Troelsen Krarup at January 27, 2012 1:17 AM

16:45

Comment #39 - Posted by: TomO/45/M/200 at January 27, 2012 1:39 AM

16:10 with double the rope climbs

Comment #40 - Posted by: charbs 26/m/185 at January 27, 2012 2:57 AM

Please bring back the Boz and Todd Show!!!

Comment #41 - Posted by: Brad at January 27, 2012 3:43 AM

M/44/5'11"/200

50 75# back squats
15 towel pull-ups
40 75# back squats
12 towel pull-ups
30 75# back squats
9 towel pull-ups
20 75# back squats
6 towel pull-ups
10 75# back squats
3 towel pull-ups

14:46

Comment #42 - Posted by: nutfam at January 27, 2012 4:30 AM

@ #22 Matt. I apologize for the confusion, but my comment was not directed at you, it was directed to the original comment #15, which apparently has been deleted. That comment was something like, "Why in the world would you want to back squat 75 lbs 150 times".

Comment #43 - Posted by: Brian M/30/5'9"/178 at January 27, 2012 4:32 AM

@#33

Yup. Good concept poorly executed.

Comment #44 - Posted by: Bob C at January 27, 2012 4:41 AM

F/41/5'6"/150

45# back squats
jumping towel pull-ups, 5 per rope climb (25, 20, 15, 10, 5)

15:54

next time go ahead and use 50#; I think jumping towel pull-ups are a great sub for rope climbs--thanks, Bingo!

Comment #45 - Posted by: mom to five at January 27, 2012 5:19 AM

17:10 Rx'd.

Some wise-butt had the idea to do box squats yesterday...

Comment #46 - Posted by: james.patrick [M/49/66"/135] at January 27, 2012 5:27 AM

Rx'd - 12:06

Comment #47 - Posted by: Townsend m/28/5'8"/140 at January 27, 2012 5:30 AM

13 min, substitute 10 dead hang pull ups per rope climb

Comment #48 - Posted by: Douglas at January 27, 2012 5:31 AM

OK so no access to the rops and wanted to do something different today

Shout to 21crossfit back home where a couple good friends are hitting CF up there.

Today did
AMRAP in 20 min of
250M row and 25 pushups

7rnds + 250M and 13pushups

I like getting a whole lot of places to benchmark progress ... Good times!

Comment #49 - Posted by: Adda 30/F/5'9"/160 at January 27, 2012 5:49 AM

I love crossfit so much, the workouts, the knowledge, the science, the intensity. I am truly sad to see the Reebok bedazzle happening to Crossfit.

Comment #50 - Posted by: David at January 27, 2012 5:54 AM

Did what I thought to be a good substitute for rope climbs. Still a smoker!

For time:
75 pound Back squat, 50 reps
10X Towel Toes-to-Hands + pullup
75 pound Back squat, 40 reps
8X Towel Toes-to-Hands + pullup
75 pound Back squat, 30 reps
6X Towel Toes-to-Hands + pullup
75 pound Back squat, 20 reps
4X Towel Toes-to-Hands + pullup
75 pound Back squat, 10 reps
2X Towel Toes-to-Hands + pullup

13:32 not bad for no rope access!

Comment #51 - Posted by: C2 28/m5'9"/184 at January 27, 2012 6:11 AM

10:34 Rx'd

Comment #52 - Posted by: MarcusG 30 5'9" 160 at January 27, 2012 6:20 AM

13:24 Rx

Comment #53 - Posted by: Mexico 51/m 6'1" 198 at January 27, 2012 6:21 AM

44:03
Subbed 1 rep towel pullup = 1 ft of rope climb

75 pound Back squat, 50 reps
75 Rep Towel Pullup
75 pound Back squat, 40 reps
60 Rep Towel Pullup
75 pound Back squat, 30 reps
45 Rep Towel Pullup
75 pound Back squat, 20 reps
30 Rep Towel Pullup
75 pound Back squat, 10 reps
15 Rep Towel Pullup

Comment #54 - Posted by: SanJo Monster M/33/5'9"/189 at January 27, 2012 6:30 AM

Burpee Pullups as a sub for Rope Climb?

Comment #55 - Posted by: Becker at January 27, 2012 6:36 AM

What would the difference be between performing the squats with a barbell versus dumbbells? Only curious to know.

Comment #56 - Posted by: Heidi at January 27, 2012 6:42 AM

50 - 55lb back squat
30 - towel pull-ups
40 - 55lb back squat
24 - towel pull-ups
30 - 55lb back squat
18 - towel pull-ups
20 - 55lb back squat
12 - towel pull-ups
10 - 55lb back squat
6 - towel pull-ups

21:04

Comment #57 - Posted by: Wendy at January 27, 2012 7:37 AM

As rx'd 13:40.

Comment #58 - Posted by: Kurt M/38/190lb. at January 27, 2012 7:46 AM

Before I head to the gym to do this WOD, I just wanted to put my 2 cents in about the Empire State building video. I think it's funny how they get the top competitors from the games, dress them all up in name brand gear, take them to one of the most popular buildings in America, and have them work out with a bunch of shiny new name brand Crossfit equipment. This is supposed to prove that fitness can be done anywhere, any time, by anyone? Come on people, I'm all about the expansion of Crossfit, but I don't think this is the way to do it.

Comment #59 - Posted by: Fidencio R. Hinojosa at January 27, 2012 7:52 AM

M/34/6'3"/200

No Rope (as usual). Scaling: 4xClose Grip Pullups + 4xToes to Bar = 1 Ascent

17:02

Comment #60 - Posted by: Ben S at January 27, 2012 7:52 AM

18:02
w/ 95# backsquat (40, 32, 24, 16,8 reps)

Comment #61 - Posted by: Jetté 42/M/5'11"/170 at January 27, 2012 7:59 AM

43/m/176cm/72kg

For time:
75 pound Back squat, 50 reps
5 sets of 5 Rope climb moves
75 pound Back squat, 40 reps
4 sets of 5 Rope climb moves
75 pound Back squat, 30 reps
3 sets of 5 Rope climb moves
75 pound Back squat, 20 reps
2 sets of 5 Rope climb moves
75 pound Back squat, 10 reps
1 set of 5 Rope climb moves

17:06

Not as bad as I thought it would be. Back squats unbroken. My goal was to stay sub 20 minutes, but I might well have hit 15 minutes if I had started faster and with real rope climbs.

Rope climb move: grab the rope hanging from the pull-up bar, bring the feet up, lock the rope off and touch the ceiling with the lower hand. Repeat and alternate hands.
Takes longer than actually climbing a rope (three moves when I'm fresh, five when I'm tired) but this is the best sub I could come up with. At least I've got the footwork totally dialed now.

Comment #62 - Posted by: Memuc at January 27, 2012 8:07 AM

David,

CrossFit is happening to the Reebok bedazzle.

Comment #63 - Posted by: bingo at January 27, 2012 8:07 AM

Anon, Due you post on the blaze as well?

Comment #64 - Posted by: Jerm at January 27, 2012 8:28 AM

m/27/5'7/ 73kg

75lbs squat, but no rope so sub with pull up alternated with knees to elbows. Did well with the squats, but struggled with pull ups.

12:16

Comment #65 - Posted by: Ash at January 27, 2012 8:59 AM

Lunch: 8 x 400m: Low = 1:24, High = 1:32.3, Avg = 1:28.9

Evening: WOD as PX'ed above in Boots & Utes with 85# bar on USMC O'Course Rope - 23:58.

Stupid question ... any Marines know how high a standard USMC O'Course rope climb is? Looks like more than 15', maybe 20'? Thanks.

Comment #66 - Posted by: anthony - M/39/205#/73" at January 27, 2012 9:03 AM

This is my first attempt EVER at Crossfit.
Used a 45lb. plate for squats and 15 pushups for every ascent on rope.

26:30. You guys are beasts.

Try not to rip me apart too badly.

Comment #67 - Posted by: MAG at January 27, 2012 9:24 AM

16:22

Subbed towel pulls for rope climbs. Was training at home w/no rope, but given a choice I'll take rope climbs over towel pulls any time.

Comment #68 - Posted by: Bill M. m/47/5'3"/135 at January 27, 2012 9:24 AM

15:45 as rx'd

Comment #69 - Posted by: SB at January 27, 2012 9:26 AM

Didnt have a rope and being dieing to do wall climbs
50 75# back squat
10 wall climbs
40 75# back squats
8 wall climbs
30 75# back squats
6 wall climbs
20 75# back squats
4 wall climbs
10 75# back squats
2 wall climbs
Time- 15:27

Good WOD

Comment #70 - Posted by: Greg Crosby at January 27, 2012 9:34 AM

First time doing rope climbs in a WOD.

55# squats

22:33

M/45/6'4/170

Comment #71 - Posted by: knodes at January 27, 2012 9:44 AM

18:44, 65 lb BS and rope climb sub: laying flat pulling self to standing x2 (10, 8, 6, ...)

Comment #72 - Posted by: RussA at January 27, 2012 9:46 AM

M/29/200lbs Subbed 20-16-12-8-4 pull ups for rope climb. Time: 12:57

F/27/140lbs Subbed 20-16-12-8-4 jumping pull ups for rope climb. Time: 20:45

Ended my WOD worshipping the porcelain goddess and wife still walking funny. Good WOD! Hoping for something heavy tomorrow.

Comment #73 - Posted by: DnE Bird at January 27, 2012 9:49 AM

27:30

Didn't have a rope to climb, try to do towel jumps but those were too hard (I think I have a poor setup for TPU because I have my pullup bar on my door frame so it's low) so I did pull ups with the same theory: 5 pullups=1 ascent.

Had to take some rest periods, I new at CrossFit and this was a hard (but awesome!) workout.

Comment #74 - Posted by: Kristen at January 27, 2012 9:53 AM

Why do so many people hate on the Reebok partnership. Crossfit is a business, and just like any business it is needs revenue to survive. What some may call "selling out" is actually a Crossfit initiative to expand market share reach a whole new group of consumers. Unless everyone on this site wants to carry a banner around saying "Try Crossfit" we need partnerships like this with Reebok to expand. Yes their may be some gimmicky products along the way, but the overall objective is growth so more people can enjoy the benefits of the program.

Comment #75 - Posted by: Hendo at January 27, 2012 9:57 AM

75#s felt like body weight squats. Did jumping TPUs 25-20-15-10-5
Time: ~10:25.9.
Almost didn't have enough energy to stop the timer :-P. Awesome WoD!

Comment #76 - Posted by: Weslie James at January 27, 2012 10:06 AM

For time:
75 pound Back squat, 50 reps
5 sets of 5 Rope climb moves
75 pound Back squat, 40 reps
4 sets of 5 Rope climb moves
75 pound Back squat, 30 reps
3 sets of 5 Rope climb moves
75 pound Back squat, 20 reps
2 sets of 5 Rope climb moves
75 pound Back squat, 10 reps
1 set of 5 Rope climb moves

in Brazil
time: 14:27

Comment #77 - Posted by: erico martins at January 27, 2012 10:14 AM

@#57 Heidi, the difference would be load placement. Like a front squat v. Back squat. Depending on how you hold/rack the dumbbells would influence what part of your body is taxed
More.

Comment #78 - Posted by: Mannyc at January 27, 2012 10:20 AM

Hendo,

I see your point. But the reason why many of us are so against the idea of commercializing crossfit and putting it's name out there is because any solid system doesn't need to. Up until recently, the name Crossfit has been spread primarily through word of mouth and just by the mere fact that it works. That's the best kind of advertising.

This kind of advertising looks cheap, and gives the IMPRESSION that those running the show at HQ are less interested in "forging elite fitness" and more interested in "forging elite wallets". Since I've never met those at HQ though, I cannot say that that's indeed their intent.

Comment #79 - Posted by: Josh Brehm at January 27, 2012 10:31 AM

16:30

sub 5 towel pull ups for 1 rope climb

Comment #80 - Posted by: Dexter at January 27, 2012 10:39 AM

26:45 RX
27/m/212
God damn those rope climbs killed my hands. Started to get really frustrated. No ones taught me proper rope climb. Glad it's over.

Comment #81 - Posted by: Jrose at January 27, 2012 10:55 AM

75# squats as rx'd but subbed rope climbs because I don't have any for 25,20,15,10,5 pull ups

12:54

Comment #82 - Posted by: Paul Link at January 27, 2012 10:58 AM

12:56
with 5 for 1 TPs(25/20/15/10/5)
Squats went surprisingly well, I did every round unbroken with some pauses at the top. TPs were a lot more difficult.

Comment #83 - Posted by: Magnus 26/5'8"/160-165 at January 27, 2012 11:06 AM

Regarding the backlash against Reebok and CrossFit: All I know, as an affiliate owner, is that I got a free commercial for my business during the playoffs for the NFL. I am excited about the chance to bring the joys of CrossFit into more people's lives. You should be too.

Comment #84 - Posted by: WW at January 27, 2012 11:24 AM

9:32

Sub 5 towel pull ups for 1 rope climb, and pressed a little bit along with one leg (to simulate rope climb better)

Comment #85 - Posted by: Peter at January 27, 2012 11:31 AM

Wanted to give the knees a break after the running yesterday. So, massively scaled to:

air squats
12' rope climb

6:50

Comment #86 - Posted by: Kevin C.(M/52/5'11"/172) at January 27, 2012 11:37 AM

What a great workout! My legs are still vibrating. I did 30 back squats with 75 lbs, then reduced to 65 lbs to finish the sets as rx'd. My globo gym doesn't have a climbing rope so I threw a towel over the cross bar on the squat rack and did some jumping towel pull ups (10/8/6/4/2).

Comment #87 - Posted by: bcpilotguy at January 27, 2012 11:38 AM

18:54 squats weren't bad; it was the rope clubs that were lung suckers!

Comment #88 - Posted by: TRN III at January 27, 2012 11:38 AM

22:34

65lb back squat
towel pulls 5per set

Comment #89 - Posted by: Scottbot726 at January 27, 2012 11:47 AM

subbed 15 jumping towel PUs per rope climb

18:21

Comment #90 - Posted by: JK m/28/215/5'10 at January 27, 2012 11:59 AM

13:51
Subbed 2 muscle ups per rope climb
Did squats unbroken

Comment #91 - Posted by: Caveman/m/5'9"/200/28 at January 27, 2012 12:06 PM

16:35. Subbed normal 8 pullups per rope climb. Decided to scale down to 80%, so did 50/40 40/32 30/24. Almost met pukie.

Comment #92 - Posted by: ScottMacArthur at January 27, 2012 12:17 PM

Unweighted lunges instead of squats:

12:36

Comment #93 - Posted by: tjo 44/190 at January 27, 2012 12:17 PM

6'1"/195lbs./M

Back Squats: As Rx'd
Rope Ascents: 15 Pull ups per

31:55

Those pull-ups sucked!

Comment #94 - Posted by: J.Breezy at January 27, 2012 12:26 PM

8:49 Get some.

Rope climbs made me feel like a monkey. :)

Comment #95 - Posted by: Alexander Eggeman at January 27, 2012 12:33 PM

as rx'd

19:47

Comment #96 - Posted by: ferb44 184# at January 27, 2012 1:14 PM

rxd 18.20

Comment #97 - Posted by: andrew stemler at January 27, 2012 1:31 PM

John Turner: RX - 9 minutes 36 seconds
Tom Wieland: RX - 9 minutes 56 seconds

Comment #98 - Posted by: Tom Wieland at January 27, 2012 1:32 PM

m/52/150 Subbed pullups for rope climbs same reps as the back squats. A throw down challenge from my cross fitting daughter. Don't know if it was a good sub but it was fun.

Comment #99 - Posted by: Ron at January 27, 2012 1:35 PM

75# back squat reduced reps: 30-25-20-15-10-5
games push ups: 30-25-20-15-10-5
12:00

shoulders needed break from pull ups
cut squat reps to save the knees

Thanks for the game plan Mas.
I'm listening Kevin C.

Laura f/49/5'7/145

Comment #100 - Posted by: power-girl at January 27, 2012 1:38 PM

M/28/84kg/190cm

Subbed 3 towel pull ups per rope climb (1 ascent)
and did back squat @ 25kg

time: 13'27"

Comment #101 - Posted by: Drasko at January 27, 2012 1:41 PM

Pretty proud of my 28:03 with 135lb squat and pullups instead of rope climbs.

Comment #102 - Posted by: Andrew Altman at January 27, 2012 1:43 PM

Pretty proud of 28:03 with 135# squat and pullups instead of rope climbs

Comment #103 - Posted by: Andrew Altman at January 27, 2012 1:44 PM

21:15

Comment #104 - Posted by: B-Mo at January 27, 2012 1:51 PM

M/49/5'11"/175#

50 45# back squats
25 jumping towel pull-ups
40 45# back squats
20 jumping towel pull-ups
30 45# back squats
15 jumping towel pull-ups
20 45# back squats
10 jumping towel pull-ups
10 45# back squats
5 jumping towel pull-ups

18:22

Comment #105 - Posted by: gtm at January 27, 2012 1:55 PM

24:08 as rx'd

50 Back squats unbroken
Much rest between rope ascents
20-10-10 Back squats
Much rest between rope ascents
10-10-10 BS
Much rest between rope ascents
10-10
Much rest between rope ascents
10

Note: wear long songs next time to avoid rope burn on legs.

Comment #106 - Posted by: James M/29/5'7"/155 at January 27, 2012 1:55 PM

Rope ascents as rx'd
Air Squats

11:34

Comment #107 - Posted by: jesse 32/m/5'8"/165 at January 27, 2012 2:01 PM

Rope Climb sub: 1 knee to elbow and 1 towel pullup x 4 = 1 rope climb, mimics pulling your feet up to lock into the rope and pulling yourself up to the next height, assume 7 foot hands at start and 2 feet heigher per 'pull'

Comment #108 - Posted by: Eric at January 27, 2012 2:02 PM

13:21

Broke each squat set once except last. Not bad for where I am at right now. Progress.

Had to use some rope climbing machine thing. Not too bad of a substitute. Tried to compensate for the time it would have taken to descend the rope.

Comment #109 - Posted by: RCL at January 27, 2012 2:04 PM

50 65# Squats
10 Pulls
10 Dips
40 65# Squats
9 Pulls
9 Dips...
etc.
13:45

Comment #110 - Posted by: dyagg at January 27, 2012 2:10 PM

Subbed 5 rope pull ups for 1 rope climb

12:10

M/168#/6'/37yrs

Comment #111 - Posted by: britishfireman at January 27, 2012 2:32 PM

50 squats (75 lb)
25 pull ups
40 squats
20 pull ups
30 squats
15 pull ups
20 squats
10 pull ups
10 squats
5 pull ups

17:40
25/6'2"/210/M and it's below freezing in the garage. Do work!

Comment #112 - Posted by: Dkorte at January 27, 2012 2:42 PM

Took an 8 ft rope and doubled the ascents. With a 95lb squat same reps.
time 19:35:31
great WOD.

Comment #113 - Posted by: Big Jodie at January 27, 2012 2:44 PM

17:56

Sub 10 jumping towel pullups per rope climb.

Comment #114 - Posted by: Sheldon N (M/34/6'/183) at January 27, 2012 2:44 PM

subbed 6 alternating side to side pullups with triangle grip hanging over pullup bar - (so 5 rope climbs = 5 sets of 6 reps each for a total of 30 reps.) stood on short box and came down to box each time These were tough for me

squats as RX- first 3 sets broken into 2 sets last 2 sets unbroken

M/54/5'8"/185#
23:13

Comment #115 - Posted by: Mike at January 27, 2012 2:47 PM

Subbed rope climbs for towel pullups and did reps of 21-18-15-12-9

20:54

Comment #116 - Posted by: Aaron at January 27, 2012 2:53 PM

13 ft rope
35 kg squats
15:40

Comment #117 - Posted by: DPL at January 27, 2012 3:09 PM

I've been catching up on wods the past 2 days with a wod in the AM and in PM... so my legs were already pretty well demolished.
Did Bingo's sub recommendations and knocked off the first set...
I think that ended up with 100 45lb squats and 50 jumping tpus total.
Just over 11 minutes. I'll hopefully get tomorrow's wod in and get back to the normal work/rest schedule

Comment #118 - Posted by: heckfin at January 27, 2012 3:10 PM

M/35/5'4"/143lbs
As RX'd
12:04

Comment #119 - Posted by: Matt Burritt at January 27, 2012 3:28 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Back squat 45lbs x 5-5 65lbs x 5 75lbs x 5

19:00
Subbed towel pull ups 25-20-15-10-5 instead of rope climbs
Foam roll after

Comment #120 - Posted by: Sesoku at January 27, 2012 3:38 PM

(Modified Rope climb to seated rope pull-up to standing. 2 seated-to-standing pulls = 1 ascent)

20:28

Pretty sure I can do this with the rope climbs, but alas I have no rope. Woulda been slower of course. I used ring straps as substitute rope and it shredded my hands a bit. Oh well, c'est la vie

Comment #121 - Posted by: Clayton m/31 71" 215 at January 27, 2012 3:39 PM

45# bs 25:00

Comment #122 - Posted by: ccraft at January 27, 2012 3:51 PM

M/35/6'1"/215
As NOT RX'd:
5 rounds for time of Row 1000 Meters:
4:40
4:07
4:14
4:08
4:01
(With kids interrupting me no less!)

Comment #123 - Posted by: BigBen&Parliament at January 27, 2012 4:01 PM

Music Songwriting/Production Team EvoMusic from Bronx, NY

Subbed the ropes for pull ups. new to crossfit used it as a way to practice kipping pulls but got sloppy. Should have maybe stuck to jumping pulls for higher reps

David 19:26
Back Squats @75 35,20,15,10,10
Kipping/Jumping Pulls 10,8,6,4,4

Pete 16:35
Back Squats @45 20, 18, 16, 14, 14
Jumping Pulls 10, 8, 6, 4, 2

Comment #124 - Posted by: EvoMusic at January 27, 2012 4:25 PM

subbed 25-20-15-10-5 pull ups for rope climbs.
18 min

Comment #125 - Posted by: lucien at January 27, 2012 4:30 PM

Any video with Annie is a good video. Also loved the Reebok Crossfit commercial that came on while I was watching the Australian open. Made me proud that people I've been trying to talk into trying Crossfit for the last five years might be watching too. Thanks Crossfit and Reebok!

Comment #126 - Posted by: mverick at January 27, 2012 4:37 PM

28/m/5'11"/185to190
As rx'd
14:43

Felt pretty good. 50 and 10 squats unbroken.

Comment #127 - Posted by: justaman - liberty, sc at January 27, 2012 4:39 PM

Triston Coomes (age 15) did this with 85 lbs and subbed box jumps for rope climbs. Scale factor of 5. 25 box jumps in place of 5 rope climbs. 20 in place of 4 etc... Didn't have a rope where worked out.

Time: 13:41

Comment #128 - Posted by: Triston Coomes at January 27, 2012 5:07 PM

Subbed 5 towel pull-ups per 1 Rope Ascent

13:17

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

Comment #129 - Posted by: Daniel Murdock at January 27, 2012 5:07 PM

16:10 @45lbs, rope climbs as rx'd

Comment #130 - Posted by: brittk at January 27, 2012 5:08 PM

All squats were done with a 20lb vest and 77 1/2 pound dumbbells held on the shoulders.

50 75# squats
35 towel pull ups
40 squats
28 towels
30 squats
21 towels
20 squats
14 towels
10 squats
12 towels ( I wanted 100, ok!?!)

16:25

None unbroken. I felt some food chunks coming up, but no pukie. This was a killer!

Comment #131 - Posted by: Paul Daniel m/28/6'2/195 at January 27, 2012 5:20 PM

Way to go Ken, that's my coach. Crossfit EST is awesome

Comment #132 - Posted by: Charles at January 27, 2012 5:20 PM

Subbed 5 strict towel pullups per ascent.

Round three: total grip failure...laughing as the towel slides through my hands after 7 pullups.

Ahhh...humbled again, but I'm in love!

Finished the rest: 15:10

Comment #133 - Posted by: Cassidy at January 27, 2012 5:45 PM

50 85lb (put the wrong plate on :) ) squats
35 towel pull ups
40 squats
28 towels
30 squats
15 towels (my hands were done at 15)
20 squats
10 towels
10 squats
5 towels

35 minutes

Comment #134 - Posted by: Scooter at January 27, 2012 5:56 PM

DND; Injured knee, no running, jumping or squats, upper bodyweight complex
Garage Crossfit enthusiast
Ortho today; knee looks bad! Tri-compartmental degeneration, Next to no cartilage left.” Pete you need a TKA if you want to be pain free”. I start the synvisc series and see the knee specialist Wednesday.

M/54/6’/205

Comment #135 - Posted by: Pete In SunCity at January 27, 2012 6:02 PM

M/26/5'8/192

19:27

sub 5 kipping pull ups per ascent

Comment #136 - Posted by: Gabe at January 27, 2012 6:21 PM

M/25/6'2"/284

Subbed rope climb for towel pulldown
(1 ft = 1 rep @ 55 lbs)

36:51.4

Comment #137 - Posted by: dawgsrus at January 27, 2012 6:34 PM

Did Tuesday's front squat - pullup WOD instead. Results in filter over there.

Comment #138 - Posted by: matt h - 50 177# 1mar11 at January 27, 2012 6:47 PM

50 back squats (75/55)
25 pullups
wrestler lap
40 back squats
20 pullups
wrestler lap
30 back squats
15 pullups
wrestler lap
20 back squats
10 pullups
wrestler lap
10 back squats
5 pullups
wrestler lap

Gunnar: 15:18
Brycen: 15:29 (weight?)
Jen: 15:53
Matt: 19:45
Harold: 22:33

Paul: 15:13 (315#s 10,8.6.4.2)
Nick: 13:55 (45# shoulder press 50,40,30,20,10)

Comment #139 - Posted by: jenniferw at January 27, 2012 6:47 PM

m/39/6/190ish
As Rx'd
18:38

f/30/501/140ish
As Rx'd (with 75#!)
19:28

Comment #140 - Posted by: Jeremy A. Olive at January 27, 2012 6:49 PM

Time was 9:08, I didn't have a rope. We did towel pullups instead.

Comment #141 - Posted by: Lcpl Abadio at January 27, 2012 7:12 PM

Now I'm all for wodding where- and when ever. But the point of being on the observation deck of the Empire State Building is precisely to 'look'; to marvel at ( adapting Fitzgerald) "something commensurate with humankind's capacity to wonder", i.e., the Manhatten skyline. Anyway, I hope they stuck around and watched the sunrise over coffee and organic jerky.

Comment #142 - Posted by: Prolix at January 27, 2012 7:40 PM

Did a lighter version of his WOD as I didn't want to be too sore for a football game on Sunday...

50 air squats
25 pullups
40 air squats
20 pullups
30 air squats
15 pullups
20 air squats
10 pullups
10 air squats
5 pullups

5:56

Comment #143 - Posted by: GleichSTL m/34/176/5'10" at January 27, 2012 8:00 PM

M/25/6'/178

9:00 RX with two extra rope climbs to make up for the additional feet. The rope was at 13.5 feet.

Comment #144 - Posted by: Pappas at January 27, 2012 8:17 PM

21:59 Rx. Only my 10th day on Crossfit and loving it.

Comment #145 - Posted by: Eddie at January 27, 2012 8:26 PM

M/41/5'10/210

20:16

Squats as prescribed
Jumping towel pull ups

50 squats
50 t pull ups
40 squats
40 t pull ups
30 squats
30 t pull ups
20 squats
20 t pull ups
10 squats
10 t pull ups

Comment #146 - Posted by: Ape teach at January 27, 2012 8:49 PM

Absofriggenlutely loved this WOD......

Cheers Crossfit for changing my physical/mental strength!

Comment #147 - Posted by: Karen Deegan at January 27, 2012 9:48 PM

12:40

Scaled to 20kg bar empty for squats, subbed 25-20-15-10-5 jumping towel pull-ups for rope climb.

Comment #148 - Posted by: Brett (M/23/188cm/77kg) at January 27, 2012 10:08 PM

16:29.
Subbed towel pulls 1:3 ratio for rope. No rack for squats.

Comment #149 - Posted by: Xman at January 27, 2012 10:09 PM

F/33/64/140

Substituted rope ascents for pullups (x3 for each ascent suggested)
Back Squat - no weight (bulged disk acting up!!)

13:53

Comment #150 - Posted by: Chrissy at January 27, 2012 10:10 PM

18:10
Squats as rx
Rope climb machine

Comment #151 - Posted by: Johnh 43/205 at January 27, 2012 10:27 PM

No rope available so did muscle-ups w/a 5-4-3-2-1 rep scheme
9:46
Should have done a 10-8-6-4-2 MU rep scheme.

Comment #152 - Posted by: mlt at January 28, 2012 12:05 AM

I'm confused. Why take the elevator to floor 86 to work out when you could take the stairs? New empire state wod: run up 86 flights of stairs for time.

Comment #153 - Posted by: mlt at January 28, 2012 12:17 AM

M/42/6'3"/260

75# squats as rx'd
Subbed rope climbs with inverted ring rows
15-12-9-6-3

Total time: 15:50

Comment #154 - Posted by: Halvy at January 28, 2012 6:11 AM

F/119/30

Rxd 75lbs
Rope Climbs
19:42

Comment #155 - Posted by: Andrea Gibson Cross at January 28, 2012 7:18 AM

m/150/5'7"/51

30k scaled squats
25/20/15/10/5 rope chins
12 ring dips

16:06

Comment #156 - Posted by: ed eybel at January 28, 2012 7:38 AM

Great WOD, finished at 14:38.

Comment #157 - Posted by: Steve Baker at January 28, 2012 7:55 AM

Reebok marketing sense = fail
Fitness Lonnie sense [of humor] = win

Comment #158 - Posted by: Genghis Pan at January 28, 2012 8:03 AM

Reebok = fail
Lonnie = win

Comment #159 - Posted by: Genghis Pan at January 28, 2012 8:05 AM

23:15. Squats rx'd, subbed 3 bar muscle-ups for 1 rope climb.

Comment #160 - Posted by: J.Wood at January 28, 2012 9:40 AM

#75- Hondo, is that you homey?
13:55 rx'd

Comment #161 - Posted by: Braham Gilly at January 28, 2012 10:29 AM

m/45/165/5'8"

As required: 13:01.

Rope has always come easy for me. I am a natural monkey. Had to stop and rest in place on 35 of the first set of 50 squats. AFter tht I just let it hurt.

Comment #162 - Posted by: Vaughn at January 28, 2012 10:36 AM

24/6'3"/240

With twenty pound vest
Subbed rope climb With 12 pull ups each round
Time - 12:32

Comment #163 - Posted by: Bmaupster at January 28, 2012 11:00 AM

24/6'3"/240

With twenty pound vest
Subbed rope climb With 12 pull ups each round
Time - 12:32

Comment #164 - Posted by: Bmaupster at January 28, 2012 11:01 AM

Subbed rope climb with 4x narrow grip pull up and 4x K2E for each climb.
19:42.

Comment #165 - Posted by: Chop at January 28, 2012 12:46 PM

60#
1 rope climb= 8 towel pullup assisted squats

14:03

Comment #166 - Posted by: JFA at January 28, 2012 12:49 PM

"you can workout anytime any place......ya if you have a crate of Reebok equipment including, kettle bells, barbells, jump ropes, bumper plates, ab mats, and rings" Fitness Lonnie is the man!!

Comment #167 - Posted by: Smith at January 28, 2012 2:35 PM

Scaled per Kevin C's recipe: 50, 40, 30, 20, 10 air squats, and 5, 4, 3, 2, 1, 12' rope ascents.

7:54

Fabulous job Kevin, and superb work Laura.

Comment #168 - Posted by: mas 55/M/150 at January 28, 2012 3:18 PM

17:00 subbed 25-20-15-10-5 towel pullups

Comment #169 - Posted by: Eli Saggy at January 28, 2012 4:21 PM

25 / M / 5'9" / 137lbs

Subbed 75-60-45-30-15 jumping pull-ups for the rope climbs.

42:38

I guess 225 reps is the penalty for not working out at a CrossFit box... yikes.

Comment #170 - Posted by: BC at January 28, 2012 4:34 PM

11:56, towel pulls

Comment #171 - Posted by: jim in korea at January 28, 2012 6:11 PM

M/31/6"1/105kg

11:52

Sub'd 5 jumping TPU per climb

Comment #172 - Posted by: Williammoala at January 29, 2012 2:20 AM

I had the great honor of working with Sgt Deforges and seeing his picture posted as I checked the WOD this morning was surprising and heart-wrenching. There are few Marines like him and I'm glad everyone will see the true hero you were... The Marine Corps lost a great warrior that day.
To everyone reading, please complete this workout keeping in mind the freedoms we have because of Marines like Sgt Deforges.

Comment #173 - Posted by: Capt, USMC at January 29, 2012 5:38 AM

M/40/190

22:15

Subbed 15-12-9-6-3 dead hang pull ups for the rope climbs. That was a LOT of squats under any weight. Wow.

Comment #174 - Posted by: Scott Andresen at January 29, 2012 9:40 AM

3 rounds only.

185# deadlifts
95# clean and jerks

19:42

Thank you Sgt. Desforges

Comment #175 - Posted by: Kevin C.(M/52/5'11"/172) at January 29, 2012 10:36 AM

Whoops! Posted Desforges on the wrong day.

Comment #176 - Posted by: Kevin C.(M/52/5'11"/172) at January 29, 2012 10:40 AM

M/23/5'10"/187

13:50

Scaled the squats to 45#
5 jumping towel pull-ups per climb

Comment #177 - Posted by: T. Swihart at January 29, 2012 11:25 AM

75# squats
jumping towel pull-ups 25-20-15-10-5
20:48

Comment #178 - Posted by: David Burns at January 29, 2012 1:14 PM

23/F/185

18:04.1 as rx'd

Comment #179 - Posted by: Lauren at January 29, 2012 1:42 PM

2012-01-29: 17:52. L climbs, chin to 8 ft.

Comment #180 - Posted by: gs at January 29, 2012 3:03 PM


Did 5 towel pullups per ascent
Squats as rxed

10:53

Comment #181 - Posted by: Kevin McClellan 50/195 at January 29, 2012 5:07 PM

Over & above.
40kg Back Squats
10ft rope climbs x 8,6,5,3,2

Ben W 13.49
Answered a phone call during it too!!

Comment #182 - Posted by: Ben Watkins at January 29, 2012 8:17 PM

Over & Above
40kg Back Squats
10ft rope climbs x 8, 6, 5, 3, 2

Ben W 13.49
Answered a phone call during this one also!!

Comment #183 - Posted by: Ben Watkins at January 29, 2012 8:18 PM

M/33/6'/185
12:32 RX'd

Comment #184 - Posted by: bts at January 29, 2012 9:58 PM

Great Workout! Sub 135 lb bs. 19:04. Legs are smoked!

Comment #185 - Posted by: Corbett at January 29, 2012 11:30 PM

M/32/173/5'7"
as RX'd
27:13

Comment #186 - Posted by: Mark S. at January 30, 2012 8:17 AM

44m, 6-218
RX'd
16:15

Comment #187 - Posted by: will h at January 30, 2012 8:45 AM

f/42/180/6'11"

5,4,3,2,1 rope climbs (13') paired with
50,40,30,20,10 squats with 55#

18:24

Those ropes were hard!

Comment #188 - Posted by: JuliePlatt at January 30, 2012 10:47 AM

50 / 186

misread the squat weight and only used 50#
subbed 8 pull-ups for each rope climb

23:59

Comment #189 - Posted by: tom perry at January 30, 2012 10:49 AM

8:48
sub 4PU for 1 ascent: 20,16,12,8,4

Comment #190 - Posted by: mrd m/27/5'10"/200 at January 30, 2012 11:22 AM

13:51. Rope climb to top of deck as per usual (12.5', start standing w/ hands at eye level).

Perhaps surprisingly, the squats were not that bad. Rope climbs went okay - 15 is a lot, so I struggled more as this went on. First time climbing in NB Minimus - maybe prefer my old Merrell's for rope climbing. Also, next time wear thicker socks and longer shorts - rope burns worse than usual today.

Comment #191 - Posted by: Mel 38/m/5'10"/175 at January 30, 2012 2:59 PM

in filter, 13:51

Comment #192 - Posted by: Mel 38/m/5'10"/175 at January 30, 2012 2:59 PM

18:20-ish forgot to stop the watch
5 towel pullups for 1 climb
45-lb bar

Comment #193 - Posted by: georgecole3 at January 30, 2012 3:14 PM

subbed 30-25-20-15-10 pullups for rope climbs

20:30

Comment #194 - Posted by: Saam at January 30, 2012 4:52 PM

50 75 lb squats
25 pull ups
40 squats
20 pull ups

12:50

Comment #195 - Posted by: Stuart at January 30, 2012 5:42 PM

... and down to 10 squats, 5 pull ups

Comment #196 - Posted by: Stuart at January 30, 2012 5:45 PM

Ohhh.... Heh heh heh heh

I'm not 6'11".... More like 5'11"


Comment #197 - Posted by: JuliePlatt at January 30, 2012 6:03 PM

Subbed 10 jumping pull-ups per ascent, squats unbroken:

14:05

Comment #198 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 30, 2012 6:24 PM

13:45

sub'd rope ascents with 10 towel pullups.

Comment #199 - Posted by: Shawn Williams at January 30, 2012 9:16 PM

f/35/144

45 lb back squats 50 reps
pullups w purple band 25 reps
back squats 40 reps
pullups 20 reps
back squats 30 reps
pullups 15 reps
back squats 20 reps
pullups 10 reps
back squats 10 reps
pullups 5 reps

17:58 (1st time back after 3 month shoulder healing break)

Comment #200 - Posted by: sharlene at January 31, 2012 6:43 AM

Subbed 4PU and 4 KNE for one ascent
18:16

Comment #201 - Posted by: tgremillion M/30/6'1/185 at January 31, 2012 6:54 AM

11:45 @ work

Comment #202 - Posted by: JDisch at January 31, 2012 7:56 AM

75 pound Back squat, 50 reps
30 towel Pull ups
75 pound Back squat, 40 reps
25 towel Pull ups
75 pound Back squat, 30 reps
20 towel Pull ups
75 pound Back squat, 20 reps
15 towel Pull ups
75 pound Back squat, 10 reps
10 towel Pull ups

17:12

Comment #203 - Posted by: Daniel at January 31, 2012 12:27 PM

WOD: Grab a partner – As a team complete:
100 Burpees
200 box jumps            
400 DU
One person runs to the lookout while the other performs the work. When your partner returns from the run they pickup where you left off until all reps are complete.

Chris and I did this instead!

Comment #204 - Posted by: al deezy at January 31, 2012 1:52 PM

50 Squats @ 75#
75 Towel Pull-ups (no hang)
40 Squats @ 75#
60 Towel Pull-ups (no hang)
30 Squats @ 75#
45 Towel Pull-ups (no hang)
20 Squats @ 75#
30 Towel Pull-ups (no hang)
10 Squats @ 75#
15 Towel Pull-ups (no hang)

20'35"

Comment #205 - Posted by: Pat T at February 1, 2012 4:30 AM

M/39/225lbs
16:00 flat
subbed in rope pull ups for rope climb.
FOB Connolly, Afghanistan

Comment #206 - Posted by: 1SG at February 1, 2012 7:01 AM

19:40

sub'd 15/12/9/6/3 towel pullups for the rope ascents.

Catching up on WODs again - did this right after the 7x1 C&J.

M/34/5'9"/220

Comment #207 - Posted by: Bill Hunter at February 1, 2012 7:13 AM

Rx'd with 50lbs back squat
12:30

F/36/5'0"/110lba

Comment #208 - Posted by: Nyree at February 1, 2012 8:11 AM

8:34 Rx'd

Awesome wod!

Comment #209 - Posted by: Greg at February 1, 2012 8:12 AM

8:34 rxd

Awesome wod!

M/40/5'6"/137lbs

Comment #210 - Posted by: Greg at February 1, 2012 8:13 AM

C-
11:15

Comment #211 - Posted by: Jeff & Charity @ CF Snohomish at February 1, 2012 12:56 PM

Jeff @ 2.0
11:00

Comment #212 - Posted by: Jeff and charity @ cf snohomish at February 1, 2012 1:36 PM

15.40

Subbed 8 jumping towel pullups + knees to elbows for one rope climb. (40-32-24-16-8)

Squats as rx'd unbroken. :D

Comment #213 - Posted by: Scratchy at February 1, 2012 4:43 PM

14:34

Comment #214 - Posted by: Mad Max at February 1, 2012 7:05 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:51
I did all squats unbroken, and tried to jump onto the rope climbs quickly. This is a gasser, since you're breathing quite a bit right from the get go. 50 squats is taxing and my legs were a bit tired after the first round... that's when 5 rope climbs is a good thing.. get the blood upstairs and flowing away from the legs.... then back on to the 40 and 4... I felt towards the end that my GRIP was going on the rope climbs... I was overthinking things and not using my legs enough on my rope climbs... I think I must have been trying to not pre-tax my legs for the squats... the last climb... my forearms were toast... my left hand could barely grip the rope... that never happens... it just happened all of a sudden.
I think that when I was getting tired, the bar was sitting down more on my back and my forearms were getting a little bit too stretched out so that they were not fresh when I jumped onto the next rope climb.
GREAT WOD. mental and a good gasser, not too short and not too long. I would be interested to see how this would change if it was do 150 squats with 75 lbs and 15 rope climbs for time.. break em up any way you want to... woudl people go any faster if they broke em up differently? I would probably do the last 20 & 10 as a 30 + 3 set to cut down on the going back and forth.

Comment #215 - Posted by: anton at February 2, 2012 6:51 AM

17:19

Comment #216 - Posted by: nsb at February 3, 2012 5:12 AM

Squats unbroken
3 bar muscle ups/ rope climb
21:48

Comment #217 - Posted by: Chris B. at February 3, 2012 7:09 AM

33/m/181

65#/3:1 TPU

13:56

Comment #218 - Posted by: sung at February 3, 2012 9:51 AM

75lb backsquat 35-30-25-20-15
rope climb no legs 8ft 5-4-3-2-1
12:46

Comment #219 - Posted by: Montana03 at February 3, 2012 1:06 PM

M/42/5'8"/171

Used 65lbs on the BS, otherwise as RXd: 10:35

Comment #220 - Posted by: Jon Craig at February 3, 2012 3:03 PM

9:12 RX

Comment #221 - Posted by: theo at February 5, 2012 2:16 PM

15:07

Rope pullups.

Comment #222 - Posted by: crossfit Chris at February 5, 2012 2:36 PM

8th wk of CF
6ft 242 male
42 minutes only second time on rope and my wt absolutely killed me. i am going to drop 15lb by the first wk of march. Once i got to three rope climbs i did one then had to go to the progression which was no problem cause i can climb the rope but i started off using all upper body with no lower leg support. The guys where showing me what to do but by then i was so exhausted i was having trouble wrapping the rope around my foot and was getting very frustrated but i was not about to give up on this. Next time i will have the rope mastered and be lighter so i will smoke this time. i was embarrassed but a fullbacks body is not ideal for climbing the rope but i was extremely mad.

Comment #223 - Posted by: billy at February 6, 2012 6:01 PM

20:49

Comment #224 - Posted by: Pacers at February 7, 2012 11:58 AM

As Rx'd: 23:47

Comment #225 - Posted by: Dennis M/28/6'0/185 at February 8, 2012 4:02 AM

51/m/190

Rx'd. 23:22

Comment #226 - Posted by: denob at February 9, 2012 1:52 PM

Rx'd. 10:46

Comment #227 - Posted by: Craig M/34/6'/195 at February 9, 2012 6:44 PM

6:36 (12ft rope)

Comment #228 - Posted by: Kevin: M/190/6'/40 at February 10, 2012 1:53 PM

10:44 rx'd

Comment #229 - Posted by: josiah at February 13, 2012 12:19 PM

22:15 modified by doing 15 pull-ups per round instead of the ropes b/c no rope

Seemed like it was going to be too easy with this modification from the outset. Next thing I knew I was breaking the squats, but at least the pull-ups were unbroken, either way I was smoked in the end.

Comment #230 - Posted by: clark at February 13, 2012 3:10 PM

5 pull ups for 1 ascent sub - 16:45

Comment #231 - Posted by: tum1 at February 14, 2012 8:30 PM

15:02...very difficult

Comment #232 - Posted by: Pauly C at February 14, 2012 9:08 PM

M47
Did it RX but unk time

Comment #233 - Posted by: Scott R at February 23, 2012 6:14 PM

13:03

Did 3 towel pullups per rope climb

Comment #234 - Posted by: SF at February 25, 2012 5:03 AM

24:09
sub 15 towel pullups (from ground) per ascent

Comment #235 - Posted by: zenoperegrinus at March 8, 2012 2:45 AM

m/38/6'/170

19:16

Subbed rope climbs with pull ups 3:1

Comment #236 - Posted by: V at March 19, 2012 7:46 AM

subbed 2 pull-ups, 45 lbs. for rope climbs

24:39

Comment #237 - Posted by: Manchild at March 31, 2012 12:40 PM

CFWUx1
21:48

Comment #238 - Posted by: Doug at July 20, 2012 5:44 PM
Post a comment






Remember personal info?