I need an alternative to the rope climb. No rope to climb in my facility.

What song is that playing in the WOD demo? Shazam can't find it and it sounds like prime WOD material.

@ #1 Towel Pullups. Look in the FAQ for the explanation.

I don't think she watched the Matt Chan rowing efficiency video...

WOD has been frustrating latley. haven't been able to do main site work since last Saturday due to lack of equipment.

alternative to all three needed... I workout at home.

Please help.

#6, I'm gonna do 50 Sumo DL high pulls with a 25 lb dumbell, 20 situps on a stability ball, and 30 pullups per set. That's using what I have... which isn't much. Just trying to adapt.

don't get discouraged by the wod, just go to the archives and try one that you can do, there is always a way to get it done

@ #3 Perfect Thanks!

I have a concept 2 model B rower and I was trying to figure out the setting to compare to the model D rower set at 5. Any suggestions?

What are GHD situps?

I want to purchase the reebok crossfit nanos but i cant find any websites that have my size in stock. Does anybody have any other shoe recommendations or other sites to get the nanos?

Rigel #11 GHD sit-ups are a sit-up that uses a glute ham developer. In order to do a GHD sit-up you need the machine.

Alex #12 I have been able to find any size that you need on eBay. There is different sellers on there but if one doesnt have them check the others.

I agree with #4...

Regardless of the rowing, this sounds like it's gonna be a quad fryer! I can't wait!

where can one buy a good C2 rower?

scaled
30 reps rope pull from lat machine 45kg
row 500
30 situps

3rds 16:45

14:40

Sub'd 15 towel pull-ups for each rope accent.

Time- 19:07

Am I crazy for not understanding that Greg Amundsen video even for a second? Like. literally, that was just total nonsense. Or, it was my fault, which is possible.

20 squats, 200 m, 20 push up

Greg- i think what you are doing is great for the community. @ sean: he was explaining how to shift away from a reactionary state where we are controlled by external stimuli. Sit with your emotions in the "space", cool down, and formulate a reasoned response which is productive/beneficial to you and the situation. Psychology is power.

15:50

- no rope
- replaced with 10 x (1)pull up, (1)knee2elbow

M/19/6´1/200
11:45

M/39/6'/175lb
20:16

Replaced GHD situps with 40 declined bench situps
Replaced rope climb with 40 pulldowns with a rope at 100lb

Great workout! I went from couch potato to crossfitter less than 1 month ago! I love it!

Does anyone know where I can find that Rich Froning "Fight" poster in the picture?

500m row
25 sit-ups
18" rope climb x 2
14:05

m/46/185

subbed 20 pullups for rope ascents

14:21

10.18 with no rope climb

m/23/155
12:32

13:15

w/runs back and forth from dojo to rower at clam-shell gym.

Gotta love it!

FOB Salerno

Sunday musings...

1) Silence. There's a different quality to silence on a Sunday morning, don't you think?

2) Re-Rack. The dogs, so sure it was time to get up at 0dark30 have been re-racked for 2+ hours. We can't change up the order or eat/sleep, not even just once?

3) Typo. I am a very fast typist. I am not a very accurate typist. I mis-type stuff I type all the time. Some day I'm going to just leave all the funky ways I type "bingo" as they lie.

You know, kinda like a sleeping dog.

4) Barkley. Is it just me, or does Sir Charles look positively svelte on the NCAA studio desk? Lil'bingo and I were watching and laughing about it yesterday. As many of us CrossFitters as there are who know the skinny, there are literally millions of Weight Watchers who don't get the joke.

5) DOMS. Delayed Onset Muscle Soreness. It's now day 3 following my 12.4 debacle and I'm still just so sore, my forearms especially. Anyone else? How come, do you think? Probably that we are pushing just that little bit harder, dosing with just a little more intensity, but still, I only got through "Karen".

DOMS, the gift that keeps on giving.

6) Conversation. There's an ad in the NYT today for tickets to "A conversation with _____", some TV or movie star or something. $30 a pop. Seriously? What could this person who is famous mostly for being famous, at best for showing us someone ELSE'S art, what could (s)he have to say that would possibly prompt me to fork over $30?!

Don't get me wrong, I pay, and have paid for others, to hear the thoughts of folks smarter than I (of whom the world is simply filled to overflowing). Mrs. bingo and "The Heir" are about to sit down for day 2 of the CrossFit Kids Cert in Denver for which I wrote 2 checks. But there's value there, some kind of track record or worth to those words, eh?

Why should I care about the thoughts of someone who makes a living saying other people's words? Give away your own thoughts for a bit and prove your mettle first.

7) A Drinking Life. I love the taste of a good drink. Love, love, love it. A glass of wine, especially when paired with a meal. Craft beer, brewed with some goal, some ideal, the sound of the pour as important to the brewer as the sound of the cash register (they used to make noise, you know). A wee dram, graced with but a teardrop from a local spring. Lovely. A dear friend introduced me to the Martini some 12 years or so ago; I've not yet decided if I'm thankful.

Ah, but along with that pleasure, that singular delight as the first taste washes along the taste bud highway, along with everything I love about a drink comes the alcohol. What's the problem there, you might ask? Isn't that the whole point, kinda like coffee? What good is coffee without the caffeine? Duh...who'd be drinking Scotch if it didn't come along with the buzz?

There's some truth to that line of thought, of course, especially if you are younger. Indeed, as a younger bingo I was quite accomplished at the drinking thing, and frankly the buzz was a big part of the gig. Here's the rub, though: along with the buzz comes "the Dull". We're all sorta kinda scientists here, right? Black Box researchers both globally across the CrossFit table and locally with N=1? A drink through the left-side "input" to my black box...a single, solitary drink of any sort whatsoever...has begun to turn up as decreased performance on the right-side "output" from the Black Box.

We're not really talking about very much in the way of drinking here, at least not anymore, at least over the last 10 years or so. A night of "drinking" for me means a second glass of wine or another splash of The Macallan. Inside the Black Box, though, is a kind of battle, the pluses (the joy of the taste; the pleasure of the company so often involved; the tiny bit of relaxing; the unseen health benefit) going to the mat with the minuses. What comes out of the right side of the Box? Where does the balance lie? What is the "net" after the mysteries of the Black Box's machinations are revealed?

I am a CrossFit Black Box experiment, N=1, evaluating not only how inputs affect my outputs in the gym, but also how any number of inputs (CrossFit, for example) affect my outputs elsewhere in life. I evaluate what comes out of the right side of the Box, whether it be a trickle or a flood, and apply that to my next set of inputs. The sheer visceral pleasure of the first sip, or the frustration of the "Dull"? The Black Box contemplates my drinking life. What will pour from the right-side spigot?

We shall see, eh? As in everything and everywhere, Heinlein is still right, TANSTAAFL. There ain't no such thing as a free lunch, three-Martini or otherwise.

The Black Box will give me the price.

I'll see you next week...

New age group yesterday! Whoop!

Musings in the ether around 0735...

m/34/173
17:10
Curious...should I be pausing the time while I transfer from station to station? They were in different rooms? Regardless, great WOD! Really had fun.

e

I love the mental side of Crossfit and Amundson is diving into. Law of attraction is powerful stuff, positive self coaching getting people ready for the big game...life.

Happy Birthday James!

Welcome to the "over 50" crossfit club!

Kevin and Carole

m/40/76/205

10/10 Pullups/KTE for rope climbs

15:20

Three rounds for time of:
Row 500 meters
20 anchored sit ups on a balance ball (worked well!)
20 pull ups

15:19 (pr)

Kong...12:15

f/42/175/5'11"

Did 3 x (500m row, 20 GHD, 2 13' rope climbs)

time 14:05

Rowing is my thing but when it's at the beginning of a round, I'm always well aware of what I still have to do.

We have a home made GHD and I'm not sure if it's ideally set up for me to get that leg drive as well as I should. Those GHD's really work with the rowing to give you screaming quads.

Wow

Good wod.... lots of fun.

As rx'd 14:40.

I need a CF workout partner, I live in McKinney TX, I usually do the workouts at the local gym, I could do a better workout if I had a spotter or someone to race with for better times, is nice to see people starring when I do this crazy workouts...LOL thanks

subbed rope for 30 towel pull ups
14:31

25/m/6'2"/282

29:41.3

Subbed Rope Climbs for 15 Towel Lat Pull Downs @ 100 lbs each climb (60 total).

13:03 (subbed rope climb with 30 towel pullups)

Rx'd - 12:41

"Klepto", details there.

10:58

no rower at home. 45lb clean deadlift high pull, 50 reps.

37/M/6'1"/195

14:32 (subbed GHD sit-ups with decline sit ups)

FOB Salerno

James, Happy Birthday and great time with a run between stations. And thanks.

Tim: m/50/69"/132
as Rx'd 16:58 including about 2:30 transit time to rope.

Had to throw a tug-of-war rope over the top support of the bball frame in the gym and climb both lengths of the rope, but it worked ok.

I'm no rocket scientist, so can someone explain how 15 towel pullups is a sub for a 15-ft rope climb. On the rope you're starting at about 6 feet with a reach up, and reaching about 2 feet to hit the 15 ft mark, so it's about 7 feet traveled. And that is 4 or 5 pulls up the rope.
I'm thinking maybe 7 towel pull ups is a more realistic sub than 15. Granted, you have to travel down the rope also, but you're also doing negatives on the pull ups.

Am I missing something? thank you.

14:06 as rx'd. Haven't done GHDs in awhile, I need to work these in warm-up.

age 22 bw 170

12:11 as rx'd

I do not like rowing. Or GHD situps. Or situps in general

13:49 17ft. rope

Just back from a great vacation in Sydney, Australia! Many thanks to CrossFit Sydney for the coaching and WOD 12.4 validation last Friday!

Remember folks, bring your rings with you on vacation; there's a shortage of pull up worthy horizontal bars in this world in hotel gyms or nearby parks, but rings - a real gym in a bag - will save you every time!

2 rounds of 15
Pull-ups, Push-ups, Sit-ups, and 2 minutes speed bag
Having a total knee replacement on 2 April 2012
M/54/6’/205

@ Bingo

Hmmm, I have a single malt that was given as a Christmas present, which I have been trying to avoid. Although if we're talking good honest research ...

Subbed towel PU for rope climb (7/ascent)
45lb SDHP for row (50/500m)
Home made GHD
Still good workout, want a rower and rope.
11:21

13:43
Subbed 5 towel pull-ups for rope climbs

M/34/6'3"/200

17:45... subbed 40xabmat situps, 15xPullups+15xToes2Bar+15xsquats for rope climbs.

15:40
sub 2 rope climb with 10 towel pull ups

First Crossfit workout and first post: 15:39 for this workout! The only limit the body has is the mind. Don't forget to breathe. Keep the intensity up.

Did this 1 hour after 12.4.
10:21 RX

3 rounds of:
50 sdhp
20 ghd type situp using bench
10 towel pullups

8:47

M/24/5'9"/161

Subbed "Legs over bench, feet hooked under decline bench footpads" for GHD Situps

Subbed Towel Pullups (30/25/20)

22:11

44/m/176cm/72kg

Like Todd (comment #23) I don't have a rope and therefore used the sub he suggested:
10 x (1)pull up, (1)knee2elbow

14:28

rows in 1:52, 1:54 and 1:57

9:53

11:34 as rx'd

Bingo,
Try Glenmoragie, even smoother than Macallan

Nice WOD. She's right, it's a burner lol.
10:20 got it done.

17:33, sub towel pull-ups

Don't have a GHD sit-up bench and no ropes. So I did butterfly situps instead, and the Gym has a rope pulling machine, so did 40 seconds on flat out on max resistance.

12:21

Rows - 1:45, 1:47, 1:50

Started Crossfit last week and loving it!

11:48 as RX

M/21/6'/178LBS

13:49 17ft. rope

15:25
Decline su
Rope climb thingy & 15 Pullups on 1st set

Three rounds for time of:
50 SDHP, 45 lbs
30 Sit-ups
6 Beginner rope climbs (knees strait, hips bent)

20:02

21/M/5’6”/160
CFBD: 2/27/12

13:06 with 10 TPs for rope climbs

Transitions were slow because I had to run up stairs to the PU bar to put up the towel.

row 2k 8:44, run 3 miles with wife, 1:00.

Subbed 20 T2B for rope portion

16:08

Most T2Bs as singles or doubles. Core / hip weakness and lack of technique to blame. Rows at 1:46, 1:52, 1:58 -- GHD from seat of lat pull down machine.

M/23/190 11:25

50 SDLHP @ 53
20 abmat sit ups x3
12 ring pull ups

Completed in my basement, no ghd or rope available.

Subbed 10 c2bpull ups and finished 12:59. Then 5-4-3-2-1 of 185 c and j and mu's with 10:55. Last time I did that was nearly 14 min.

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Row 500M

12:38
Subbed 10 towel pull ups per round
Foam roll after

Can someone please tell Greg: stimulus=singular, stimuli=plural?

Modified WOD:
50 Sumo DL High Pulls (Bar)
20 Decline Bench Situps
30 High Cable Rope Pulls (50 lbs)

23.03 min

6'3"/32/320 male

4th day of Crossfit WOD and I'm liking it.

As rx'd but rope oly 13 ft

10:32

12:20 as Rx'd

41M/5'10"/167#

W/U: skipped.

As Rx: 11:18.

C/D: skipped.

Didn't want to spend too much time in the gym so I got right to it. Could have taken the rows a little harder. Everything felt pretty good.

As rx'd: 13.41

23'32"

14. 32

55# kettlebell SDHP
60 sit-ups
10 strict towel pull-ups with a little bit of help from the feet-z's.

Felt about a 7.

Legs still sore from Games WOD 4.

Excited to tackle this one as Rx'd someday.

22/m/5'11"/171

No rowing machine, no GHD apparatus, no rope, no worries.

Jill: 14:57

Three rounds for time of:
SDHP 50 Reps
20 GHD sit-ups (modified on the piece of equipment Joe don't trust)
20 Jumping towel pull ups

Joe: 22:13

Three rounds for time of:
Run .5 Mile
30 sit-ups
30 jumping towel pull ups.

12:26

Sub'd 4 burpee pullups per rope climb, 8 per round.

M/ 22/ 170 lb
10:28 rx

14:21

Subbed regular sit-ups for GHDs
Subbed 6 towel PU + 6 squats for each rope climb ascent

3 rds: 500m row/20 decline situps/6 beginner rope climbs

13:34

FOB Salerno

17:18

m/27/5'7/72kg

Sub rope climbs for 30 pull up strict/assisted. Everything else rx'd

18:14

M/29/5'10"/158

14:04 RX

3 rounds :
400m run
10 GHD like sit ups on the back extension machine
15 abmat sit ups
2 rope climbs (13ft)

12.00 mins

50SDHP
20ghd
30pull up
16:14

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back ext 3x15
Time - 16.46.07
Notes: First time with WoD. Sub'd 20 pull ups for rope climb.

13:54 rx'ed with sprint from garage to rear of house for rope climb. I kept reminding myself "it's only 3 rounds" and that helped me keep the momentum going.

Muscle-up progressions and hand stand practice for cool down.

20 min.
sub'ed run for row
<10' rope for 15'.
m/55/155

3 RFT:
500 m row
Modified GHD(situps on edge of bench w/feet anchored
16 towel pullups

13:52

as rxd
17.56

2012-03-19: 9:17. 2:43,3:09,3:23.

3 rds
50 SDLHP
20 towel sit ups
30 towel jump pullups

10:27

3 Rounds

500M Row
20 GHD
30 Towel pull ups

13:23

M 55 6'2"/190

12:58 as RX'd

Used a sideline bench from the stadium for GHD situp bench.

Whew!

10:03 rx'd

13:33

subbed 5 strict towel pull-ups and 5 air squats per 1 rope climb, GHDs done on bench.

18:12 rx'd. Everything sucked on this one.

15:06

Subbed 50 SDHP for Row
20 GHD situps
Subbed 20 rep towel pulls for 2 ascents of rope climb

Ok performance

Awesome wod!

M/21/6'1/190

10:11 rx

500 M row
20 ab mat situps
30 50# rope lat pulldowns
30 air squats
2 rounds

17:48

Did 7 jumping, close grip pull ups per ascent. 16:50

Run to the park.
100 situps
Run home.
1 pood x 50 two-handed swings

13:52

11:53

M/28/6'3"/210
10:51

CFWU x2

GHD SUs was on swiss ball w/ feet anchored

Rope climb was 1:00 on Marpro rope climbing machine for each round

14:34

As rx'd, 12:25.

Took this hard, but not quite all-out effort. Rows were all around 1:50. Last row felt great for being the end of the workout; pulled a 1:48. GHDs were not bad - unbroken - hip flexors were feeling it by the end. The rope is always fun - I could use a bit more practice to increase my speed getting up there. Did some muscle-up practice afterwards - need a lot of work stringing them together.

As rx'd, 12:25.

Took this hard, but not quite all-out effort. Rows were all around 1:50. Last row felt great for being the end of the workout; pulled a 1:48. GHDs were not bad - unbroken - hip flexors were feeling it by the end. The rope is always fun - I could use a bit more practice to increase my speed getting up there. Did some muscle-up practice afterwards - need a lot of work stringing them together.

Was able to do this at Crossfit TNT during lunch time of the L1 Cert yesterday:

3 RFT of:
Row 500m
(20) butterfly abmat situps
(2) 15' rope ascents

11:04

15:12 - subbed 20' rope climb. Otherwise, rx'd.

14min
Subbed SDHP for rows.
Had a long way to go in between rope and other equipment.

F/30/5'7/145

13:31 Rx'd

31/M/5'9"/205lbs

Subbed rope climb with 30 pull-ups.
24:25 min.

Awesome workout. About didn't make it up the rope on the last set. Love to feel the burn!

M/35/5'4"/145lbs
Subbed GHD within physioball and feet anchored
10:14

17:24

9,6,3 - 73#,116#,173# stone over shoulder warm up
17:42 with axle sdhp's for rows

19:08, pack (row, 30 Army rowers, 12 towel pull-ups)

14:20 (no legs on rope climb)

Jessica - 13:17

10:39 rx'd

13:01 RX

16:13 RX'd

12:47 rx

TLR: 15:29 (30 towel pullups/round)
MJR: 13:23 (30 towel pullups/round)

M/190/6'2"/37

17:21 with 30 kipping pullups per round

15:30...killed this workout

14:20 w/ 30 jumping towel pull ups sub.

15:55
sub'd 7 towel PUs with knees to chest for each rope ascent (total 14 per round)

M/173/5'7"/32

as rx'd 16:39

m/40/5'11"/165

13:42 rx

retired army 1SG
Clarksville, TN

In Davidson, NC at Hotel

2 Mile Run
14:40
Then
3 Rounds
15 20 LB Thrusters
8 Pull Ups

This was my 90th day of crossfit. I missed a day of Lynne and did a double today. awesome

"Lynne"

Five rounds for max reps of:
Body weight bench press 205#
Pull-ups
10/12
8/10
6/10
5/12
4/12
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
12 03 18

M/6'2"/204/33

15:36 -- 15 pullups/round substituted for the rope.

Thanks for the great workout.

10:39 Rx'd

subbed SDHP 50lbs/50
20 knee to elbows
2 muscle ups

20:41

Subed sdhp 45#bar 50 reps
20 situps over a half Swedish ball
15 jumping towel pull ups

3 rounds

10:47

16:16
Subbed SDHP 45 lbs for rowing
Subbed 30 pullups each round for rope climbs

Three rounds for time of:
Row 500 meters
20 Sit-ups
2 rope climbs
12:37

as rx'd 12:38

good WOD 12:35 rx'd then tabata push-ups

Three rounds for time of:
50 SDHP
20 GHD progressive sit-ups
15 towel pullups, 2 ascents

tt = 13:48

M/44/5'11"/200

3 rounds

250 single-unders
20 GHD sit-ups

12:25

M/20/6'1''/200

3x(500m row, 20 GHD situps, 15' rope climb)

16:48 as Rx

subbed 50 SDHPs @ 45 lbs., KTEs, and 30 push-ups

19:58

14:16
Three RFT:
500m row
15 toes to bar
21 KB swings, 40lb

M/24/5'10/180

13:58 as rx'd...tougher than expected

M/38/5'10"/187

Rx'd
13:34

M/42/5'8"/168

As Rx'd 12:20
Then Pushup pyramid 1 rep, pause, 2 reps, pause...up to 10 and back down to 1. Stay in leaning rest.
Then 50 pullups in 2:04
Then 50 dips in 1:02

11:38 (probably about a 13' ceiling)

Missed

Three rounds for time of:
50 SDHP 55lbs
20 GHD sit-ups
10 Pull Ups

15:28

m/38/5'9/181
CFWU-3. Reg except no dips 3rd. HS shuffle instead of HSPU. Superman. No Burgener.
12:44
Pace not bad. Kept pace under 1:55 each row easily.
Good job w/decent from rope.

4 rounds. 5 minutes rowing. Alternated different kinds of pull-ups, anywhere from 5-7 reps on each set. 29:08.

Subbed 15 jumping pullups (high bar) for the ascents:

17:32

16:05 rx'd

14.17

Didn't do 20 GHDs; did 10. Oops.

6ft male 238lbs
17:48
did all rope climbs with 3 pulls except for the last one #6 took four pulls major improvement for me when i lose some wt i will smoke up that rope.

f/35/145

3 rounds

row 2 minutes (display broken)
20 GHD situps
15 pull ups w purple band

13:43

12:57

13:49

As rxd
12.39

16:35

CF WU

WOD for 3/18/12

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

25:30, but definitely did not do 2 full ascents, more like 1.5 - even with rest, couldn't do 2 back to back - something to work on.

sub 30 incline sit-ups and 20 pull ups for rope - 20:00

Three rounds for time of:
Row 500 meters
10 GHD sit-ups
15 pull-ups
10 GHD sit-ups
15 pull-ups

17:32

Long walk between stations cost me a lot of time. Effort was pretty good considering its my first WOD since returning from Europe...

M/27/5'11''/200

12:10

13:00 29.04.12
sub 50 SDLHP
GHD on gym ball
30 towel pull ups from standing

Good workout. Felt this one surprisingly in my legs the most, made the GHDs a lot tougher than I thought. Was shooting for sub 12mins. Results = 11:13 RX'd :)

CFWUx1
17:30

17:40, no rope so subbed 10 deadhang pullups for 2 rope climbs.