Hey, guys, I'm not gonna lie. I'm new here.
What kind of rest periods should I take in between each of these seven sets?

@Paco, rest long enough to recover, but not so long you cool down. Most people, myself included, rest somewhere between 2-3 minutes after max effort...erm...efforts.

Ive squated and deadlifted over six plates each, but if Crossfit has taught me anything, its that im just a meaty b****. Im loving every minute of this! I hate taking days off!

anyone know the artist/name of the song in the video? thx

Just did a variation of this today, 5x3

100, 110, 120 (2), 130 (2), 140 (1)

Nice video Jesse. As you say, keeping the weight closer to your center of mass is easier, which is why I use plates in a pack. Of course, it is probably a good idea to warm up with plenty of strict, dead hangs at lower weights, but if you can pull up more weight kipping, then why not kip?

When this WOD came up a year ago I missed it, and just now read in the "compare to" about Kelly Moore having lumbar spine surgery. Hope you're doing well Kelly.

Does it matter what style of pull ups you do?

If you are talking about the demo video for the wod here is a link to the band http://the-band-05.xanga.com/252882447/item/

He should have his shirt off

A world record at what?

Weighted pull-ups 2-2-2-2-2-2-2 reps

65-70-75(1)-75-75F-70-70(1)

22/M/5’6”/160
CFBD: 2/27/12

Andrew #3, what?!?!?! What on Earth are you trying to get across with this message?!

Hey number 3 what a great comment! Keep at it stud!

the song is bring it back now by free agent

M/31/72"/227#

Used chained waist belt doing strict hangs with 25-50-60-60-50-50-35 then did burnout kip pulls for 3 quick sets totaling 38.

50-62-72-82-90-92-95
Chained from waist. 2 Min. R.I.

M/35/68"/170
24kg
36kg fail
28kg
28kg
28kg
28kg
32kg fail

m/46/185

25-25-25-30-30-30-30

M/5'9/120 lbs/14 yrs 15-17.5-20(fail)-15-17.5-20-22.5(fail)

m/44/200/5'55"

row 500

weighted pullup 2-2-2-2-2-2-2-2
0`5 8 10 11 14 11

@ eric campbell:

What I meant is that I thought I was fairly strong before , but doing Crossfit for the last three weeks, and comparing my times with some of the other Crossfit-ers, Ive learned that I know nothing, and I have a loooong way to go before I catch up to you guys. I meant nothing by it. Sorry if it can off otherwise.

M/38/5'9"/157

Weighted pull ups 2-2-2-2-2-2-2
10-25-25-22.5-22.5-22.5-22.5

Next results will be better.

@ andrew:

I know how you feel man I been lifting years now and a buddy of mine told to try out crossfit been doing it for 2 weeks now it's a killer but I like it.

25-55-65-80-85-90-90

25-55-65-80-85-90-90

Rory
Afghanistan

M 39/ 178/86
30 kg
35 kg
35 kg
30 kg
30 kg
30 kg
30 kg

female/15/140/5'2"

I'm still mastering my bodyweight deadhang pull up, so that's what I'll be doing today!

@Nick, #17: Great job! Keep it up. I love it when I see younger Crossfitters like myself on the main site!

M/23/5'8"/160#

45-55-65-65-70-80-90

COP Margah, Afghanistan

Germany, Münster

M38/5'11/187lbs

2-2-2-2-2-2-2

77-88-100-111-111-111-111

M / 38 / 6' / 215

50-75-90-100-110-115 (fail)-100

M/34/6'3"/200
70-87.5-95(PR)-100(1)-85-85(1)
Prev:
50-70-80-85-90(F)-85-87.5(F)

M/20/5'10"/200

35/45/55/65/90/90/90 lbs using a mix of kettlebells
Then strict w/20kg plate until failure
Then 2 sets weightless until failure

50-55-60-65-70-72.5-77(F)

FOB Salerno

So what % of max should you start at on this exercise. I am always a little confesed where to start on the 1-1-1-1-1-1-1 or 2-2-2-2-2-2-2 WODs

30m/220lbs/5'11"

0-10-20-30-40-30-20-10- (0lbs for 7 reps on the last set)

Had a great work out last night as well, for the first time ever I was able to 10 wall pushups in a row, it felt awsome, as I tohught I was going to have to do a military press a substution. woo hoo

M/27/5'9"/180
45-55-65-70-80-90(pr)-100(1 fail)

Missed yesterday, so did "Annie" after
9:12

M/26/5'9"/185lbs
(Weight Belt w/ plates)
2x 50lbs
2x 65 lbs
2x 70 lbs
2x 80 lbs
2x 90 lbs
2x 100 lbs
1x 110 + fail at eye level

The centre of mass comments in the video need further explanation. The vertical location of the center of mass should not be important in a vertical movement such as a pullup. That said, increased effort may be required when breaking the vertical plane at the top of the movement (creating larger torque forces the lower the centre of gravity). If anyone has the time ((unfortunately I don't) I would like to see a biomechanical formula illustrating the differences in force between the three examples (i.e. db at ankles, weighted belt, and vest) to back up these statements.

10
25
35
45
50
55
60(50 last)

2012-05-19: 72kb. Reverse strict.
2011-05-19: 64db. Wide strict.

Male/41/165

9-med ball
25- dumbbells
25- dumbbells
25- dumbbells
38- five year old son
38 - five year old son
48 - seven year old daughter

60
70
80
95
105
110
115(fail)

Palms out: 70/85(PR)/90(PR)/100(PR)
Palms in: 110/115(PR)/ 120X1

m/21/5'8/160

Weighted pull-ups 2-2-2-2-2-2-2 reps

Loads: 65,70,75,85,90,105(x1),95

Hit a new 1 rep PR with 105!

M/33/5'11"/203

At home, not much for weight options...
All seven sets, 34# daughter hanging from my neck. Haha!

Does anyone understand why the guy in the demo uses alternating grip? I feel like its not as effective in maximizing weight because you are using different muscle groups on each side. If the goal is to make the exercise more dynamic then I could see the reason in doing this but he says that alternating grip doing a pull up is the same as in a dead lift but I don't think that's right. Alternating grip dead lift doesn't change the muscles you use to move the weight while on a pull up the muscle groups are different with alternating grip.

Completely agree with #42 post. I respect the WOD demonstrator's decision to use alternating grips but he's using different muscle groups with that grip (one side is going to use more biceps than the other, etc.) Deadlift alternating grips don't change the muscles used (other than your forearm muscle by changing a little how you grip it). It doesn't make any sense to do pull-ups in this manner.

Body weight 71kg
weighted pull ups as below:
20 - 25 - 30 - 35 - 35 - 40 - 40 kgs

Had to hold dumbell in between legs though, very sore

25-30-30-30-30-30-35 kg

To Future Me:
97- 0
87- 0
77- 2
87- 0
77- 2
87- 0
77-2

M28/5'10"/167lbs
2-2-2-2-2-2-2 Pullups

45lbs/90lbs/105lbs/105lbs/105lbs/105lbs/105lbs
2min Rest Between

20-30-40-45-50-55(pr)-60(pr)

Male/39/205 28-33-36-36-42(fail)-42-51(fail)

m/5'8/180

50-70-85-90-95-100F-90

Did L pull ups. Still gaining strength. Still in awe of you guys and the weights you're pulling.

Inspiring.

Out.

m/18/6'/165

35-40-45-55-60-60-65(1)

so why does this guy reach with his chin breaking his bodys straight line its bad to get up there and break lifting the chin and also he said he wants to keepa solid weight the whole time then changed his weights on the wod demoe tisk tisk
bad form matey

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
Weighted pull-ups with 20 kilos
Max allowable weight on ST-PT is 250lbs
4-4-3-3-3-3-3
M/54/6’/205

20kg-20-25-25-27.5-27.5-30

Body weight: 75kg

Overhand grip for all

Can u use any grip when you do this wod? Pull up? Chin up?

45/70/80/90/90/90/90/90/90

M/19/5'7/175

70-80-80(Fail)-70-55-55-55

This was my first time doing a strength thing from crossfit. Started out too heavy too early, at least I know for next time!

@215#

5-10-15-20-25-30-35(f)

100-150-200(f)-250(f)-300(f)-400(1)

Great day!!!

10 20 30 35 35 40 40

28 F 116lb

35-70-70-85-85-85-85.

Male/31/5'8"/187

45/55/60/60/60/55/55

uh, no pullups or gym access & only 15 mins at 7am but great weather so

20# vest
800m run w/English setter dog 4:50
20x (35# kbs russian, air squats) 1:33
800m run w/English setter dog 5:03
20x (35# kbs russian, air squats) 1:20

12:46

15#
25#
27#
35#
35#
37#
40#

M/42/6'3"/259#

$ in
Row 2,000m 8:48

5 RFT
135# Power Clean, 10 reps
22# Wall Ball Shots, 10 reps
Total time: 14:16

Weighted pull ups 2-2-2-2-2
20-25-30-35-20

$ out
30 ring dips

18

Complete 4 rounds:
Each round consists of 3 cycles of the following:
2 Front Squats - 80% of 1 RM
10 Balls Slams - 40 lbs
1 Rope Climb - 15 feet
Rest 2 minutes betweeen rounds.

Squats @ 235

Fastest was 4.25
Slowest was 840

20lbs

45-55-65-70-60-50-45

Note to self, don't do as many pull-ups in the CFWU.

Man/25 years old/1.80cm/79kg

4x 15 kg
2x 20 kg
2x 25 kg
2x 30 kg
2x 35 kg
2x 40 kg
12x 0 kg

40
50
60
70
80
90(PR)
95(1)

Working with mas on these is apparently paying off.

100 lbs @ bodyweight of 212.

m/16/5'8/145

Weighted pull-ups 2-2-2-2-2-2-2 reps
5-10-13-15-20ish-20ish-15

body weight:195

30-30-40-40-45-45(f)-45

the second rep made this lift so much more difficult

M/27/6'/185

45,70,80,90,100,105,105

hey im looking to start crossfit. i am a 23 years old, 6 foot, 165 lbs. i run a 12:30 2 mile, bench 185 and my core is very strong, if you have a or have had a similar build as me please give me some pointers on where to start. very confused but interested in taking on the wod(s). please any advice would be appreciated, i guess im just used to being at the gym for a minimum of an hour and a half but this wod seems to short for me to even leave the house, not saying its not difficult, what would anyone suggest adding to todays wod? cardio?

10-15-20-25-30-35-40
146.2 lbs

@jack
Start by reading Bingo's posts beginning in January of this year. Read all of the info you can at the top left of the home page. Learn the form of each movement, it is critical to do it right first, add intensity after. Brand X will be a great guide for the workouts if you need to scale. Your cardio and core is a great base to work from and it will serve you very well on the longer workouts. Most crossfitters start with a variation of warmups, you can find them in the links on the upperleft or develop your own, many are posted here on a daily basis (ie, buy in, CFWU etc). The short burst workouts are more than enough once you add the intensity and all out max effort. If you are feeling like you need more, do more reps of the core movements of the olympic lifts or gymnastic movements, or bang out a 2K row. Some of the shortest workouts are the hardest (Fran) and every workout will become a challenge. I hope this helps, have fun.

BIRTHDAY WOD!!!

25/M/175lbs

95-95-95-95(f)-85-85-95

then worked on biceps with burnout exercises.

Comment #166 - Posted by: Ben at May 20, 2012 9:10 PM

35/m/209lbs (95kg)
44 (20kg)/44/55(25kg)/66(fail on 30kg)55/55/55/44

40
45
50
55
60
65
70

10
15
17.5
20
20
20
22.5 (F 2nd rep)
All in kg's

all sets
20# db plus two red bands (about 30# peak tension for each)

45, 50, 55, 60, 65, 70, 72.5(f)

1-26kg ok
2-40kg BEST
3-40kg BEST
4-43kg F Failed at the second rep
5-39kg F Failed at the second rep
6-36kg F Failed at the second rep
7-36kg ok

88-105-105-105-105-118-118

Didn't know quite where to start, but ...
25
35
45
55
70 - barely got chin over the bar
60 - shouldn't have backed off so much
70 - 1 (plus two more missed by about 2 inches)

44/m/176cm/73kg

30-35-40-42.5 PR-45 PR-42.5-42.5 kg

Completed 4 sets above my previous PR.

2 x Weighted vest 40 lbs
2 x Vest + 20 lb chain
2 x Vest + 20 lb chain
2 x Vest + 20 lb chain
2 x Vest + 40lb Chains
2 x Vest + 40lb Chains
2 x Vest + 40lb Chains

bw = 245

22,5 kg the best effort

Just starting to do CrossFit.

21/M/6'4"/210

25,35,45,55x1,45x1,35,25

Done in turnout gear
20/30/40/45/50

M/35/5'4"/144lbs
Weighted pull ups
70, 70, 90, 90, 90, 90, 90
3x5 squat
205, 205, 205
3x5 press
135, 135, 135
5x3 power clean
155, 155, 165, 165, 170

35, 45, 55, 66, 77, 82.5, 82.5 (had help getting chin up the last 2" for last rep)

50,50,50,50,50,50,50,50,50,50 (3am in Boots and Utes)

30 sec rest between each. Had trouble with the last 2 sets, but made it.

Couldn't remember if the WOD called for 7 or 10 sets so I did 10.

a mere ladder of 1-6 and back down.
m/55/155

Jeff @ 2.0
105# overhand
107.5# underhand
Strict

45, 50, 55, 60, 65, 70, 75(F)

2 X 7 45# Weighted PullUps
5 X 5 155# Bench
50 Weighted Sits

PUx2: 20,30,40,50,60,65,67.5
(+2.5lb)

20,45,55,65,75(1,f),75,75f,65--20lb vest w/ weights hanging from waist strap. 1k row wu 4:02 vs

Inaugural 100 pull ups on new pull up bar at home. .67 mi run wu 4:56. 5/19/11

45
50
55
60
65
70PR
70

M/34/155/5'9"

Used a chain around my waist to hold plates. Chin to bar.

45
55
65
75
80
80
85

5/22
2x 42.5,47.5,52.5*,57.5,62.5,67.5,67.5
*beginning here in between each rd:
HSPU to floor (1st time!): 3,4,5,5

58
68
68
73
73
78 (fail)
78

Bw 175. Barely got 78, but feel good as my 1RM in March was only 83.

45, 50, 50, 55, 65, 65, 70

M 38/5'10"/190

60
70
70
70
60
Stopped for rotator pain.

m/53/158
50
50
55
55
62
85(1)fail
50

88, 53, 63, 73, 88, 93.5, 96

Previous

35 45 45 50 55 60 60

Tonight

45 55 60 60 60 60 60

75-80-85-90-95-100-105(1)

got up to 25 lbs for the last 2 sets

5 minutes of headstand/handstand progressions.

M/26/168/5'11"

55-65-75-90-95-100(2nd rep fail)-90

10 rep 45lb
10 rep empty
2x 10 rep L-sit PU

M/26/168/5'11"

55-65-75-90-95-100(2nd rep fail)-90

10 rep 45lb
10 rep empty
2x 10 rep L-sit

m/38/5'9/177
CFWU-3. No PU 2nd. No HSPU 3rd.
55,60,65,70,75,80,85
Last set a little challenging getting chin over bar on last rep.
5/19/11
45,50,55,60,65,75,80

Pounds
66
77
88
93.5
99
104.5
110(1 rep, failed second)

M/37/6'5"/222

40 x 2
45 x 2
52 x 2
57 x 2
62 x 2
67 x 2
72 x 2 (PR)

weight belt with plates.

35-45-60-70-70-70-80(1)

Hey i'm 16 years old and i was done this
Weighted pull-ups
1/5
2/5
3/5
4/10
5/10
6/10
7/10 16 kg. this i was done not much but good.

Progressed up to 135# for 2 reps.

M/42/177

30/30/30/35/35/35/35

-all dead hang, strict-style, overhand.

M/ 38/ 133 lbs/ 5'-6"
I did this last night:
long warm up and Burgener warm up
I have been feeling a bit sore and run down lately:
WOD: + intermittent work on HSPU and Kipping HSPU
8 pullups slowly + HSPU with concentration on kipping HSPU
5 Weighted pullups with 25 lbs + technique work on kipping HSPU
WOD:
2 Weighted pullups with 35 lbs + technique work on kipping HSPU
2 Weighted pullups with 45 lbs + technique work on kipping HSPU
2 Weighted pullups with 55 lbs
2 Weighted pullups with 65 lbs
2 Weighted pullups with 70 lbs
2 Weighted pullups with 70 lbs (started to feel my arms - but really concentrated on back)
2 Weighted pullups with 70 lbs

POST WOD: - worked on Kipping HSPU on the Paralettes - was doing about 3-4 in a row.. with much less stress on lower back.

last time:
M/37/ 132 lbs/ 5'-6"
As Rx:
Set 1: 20 lbs x 6
Set 2: 30 lbs x 2
Set 3: 40 lbs x 2
Set 4: 50 lbs x 2
Set 5: 60 lbs x 2
Set 6: 70 lbs x 2
Set 7: 75 lbs x 2 (might not have gotten fully over the bar on the second)
Set 8: 70 lbs x 2
took about 3 minutes then jumped up and did an explosive 10 chest to bar pullups.

Took about 6-8 minutes rest and stretched out then did:
5 rounds of: (did these in about 7:30)
row 250 meters hard (about 1:51 pace)
followed by 20 pushups

This was a gaser and I felt it in my whole body as my back was a little tired after the WOD and I wanted to attack my MetCon as well as pushing movements since I haven't done that in a while.

160lbs

25,35,35,40,45,50,55(f),55(f)

35, 45, 55, 65, 75, 85, 95(F)

7 sets strict pu's. max reps.
my belly was my weight.

4
4
4
5
4
4
4

m/41/5'8/240

90

50,60,70,70,80,80,90

300 jump rope singles - 2:23

Weighted pull-ups 2-2-2-2-2-2-2 reps

25 - 35 - 45 - 55 - 65(f-1) - 60(f-1) - 57.5(f-1, almost 2) -55 (barely)

50 abs in between each, so 400 total

100 double unders 2:00 exactly

Kettlebells and Chain around waist
55 - 70 - 90 - 90 - 90 - 90 -90(F)1

20,25,27.5,30,32.5,32.5,35k pb +85k BW 02.08.12

24,29,29,29,29,29,29k +85k BW 24.05.11

CFWUx2 (no PUs)
40-50-60-70-80-80-80
15 strict