July 10, 2012

Tuesday 120710

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. Post time to comments.

gamessetup_th.jpeg

Enlarge image

Athlete Village, 2012 Reebok CrossFit Games.


"The Quick Release Method" with Shane Farmer, by Again Faster Equipment - video [wmv] [mov] [HD mov]


WOD Demo with Rocklin CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at July 10, 2012 5:00 PM
Comments

3 words.
FULL.
HIP.
EXTENSION.
Great WOD!

Comment #1 - Posted by: Alex Lofgren at July 9, 2012 5:17 PM

what can you sub for rope climb?

Comment #2 - Posted by: Rust at July 9, 2012 5:47 PM

@Rust - http://www.crossfit.com/cf-info/faq.html#Substitutions0

Comment #3 - Posted by: nj at July 9, 2012 5:55 PM

@NJ - Thanks

Comment #4 - Posted by: Rust at July 9, 2012 6:06 PM

I don't currently have a pull up bar or access to a rope. What can I sub for the rope climb?

Comment #5 - Posted by: Bobby Evans at July 9, 2012 6:24 PM

Great-looking WOD.

As for the demo video, the guys never get to full hip extension. I'm sure they're stellar athletes, but they've got to demo it right.

Comment #6 - Posted by: ironpat at July 9, 2012 7:00 PM

Some of the people weren't reaching full extension, yes. Some others were...

Regardless, this looks really fun.

Can't wait for games!!!!!

Comment #7 - Posted by: Aaron S. at July 9, 2012 7:29 PM

@Bobby Evans: get a pull up bar, its pretty hard to do CF without it.

Comment #8 - Posted by: ben at July 9, 2012 7:30 PM

I know I am on week two and I just dropped 800 on the rogue bar and bumpers. I am in the Army so my pay is not the best. I will get a bar as soon as we can. Thank you. I am going to use db row for tomorrow thought, is that okay?
Im using
100 squats
100 db row
75 squats
75 db row
and so forth...

Do you think I should elevate my feet?
Is this okay?

Comment #9 - Posted by: Bobby Evans at July 9, 2012 7:37 PM

100 Squats (S)
25 Pull-ups (PU)
75 S
20 PU
50 S
15 PU
25 S
10 PU

10:19

Comment #10 - Posted by: Paul Daniel m/28/6'2/200 at July 9, 2012 7:38 PM

This is perfect!
I have two hockey games tomorrow, so I will do this one on wednesday in my driveway and with the 15ft Rogue rope I put in the oak tree on my front lawn. I'm excited about it and can't wait to do it!...

Comment #11 - Posted by: Harry at July 9, 2012 7:57 PM

#9 Bobby if you have a journal subscription check this out. I made two of these ropes for like 12 bucks each while i was in the army and I still have them they are super durable and i drag dumbells with them I pull my jeep with them and I climb with them when I have a place to sling them up. When people train with me they are usually in awe when I tell them I made em. They were nice to have cause you can throw em over a tree branch. I definitely suggest using a 1/2 or 5/8 inch rope down the center as a core like suggested in the article. I am sorry if you don't have a journal subscription I was hoping this was a free article but it's not. If you can get to it the other thing is when you don't have a high spot to hang it you can practice L-sit climbs to make up for the short length

http://journal.crossfit.com/2009/12/rope.tpl

Comment #12 - Posted by: Ryan at July 9, 2012 8:10 PM

to be clear the rope comes out near 20 feet without a core and just longer than 15 feet with a core. I was talking about a short place to hang not the rope being short

Comment #13 - Posted by: ryan at July 9, 2012 8:15 PM

How is the sub for a 15 foot rope climb 15 towel pullups? I watch the video and they only pull up the rope four to six times. For just the first set I would be doing 60 towel pullups, then 45, then 30, then 15, for a total of 150 towel pulls. Am I reading it right?

Comment #14 - Posted by: Tim 32 5'6" 170 at July 9, 2012 8:20 PM

Everybody is getting up the rope in like 3-4 pulls so why is the sub 15 towel pull ups? Seems like a lot just wondering.

Comment #15 - Posted by: Scott at July 9, 2012 8:21 PM

Why is the towel pull so much more then the amount of pulls it takes to get up a rope. I would have to do 60, then 45, then 30, then 15, for a total of 150 towel pull ups. Am I reading it right?

Comment #16 - Posted by: Tim 32 5'6" 170 at July 9, 2012 8:28 PM

Any recommended weight for the squats?

Comment #17 - Posted by: cjunez at July 9, 2012 9:31 PM

Nvm didn't realize they were air squats

Comment #18 - Posted by: cjunez at July 9, 2012 9:35 PM

First time doing rope climbs in 3 months (and never this many in a WOD). 1 finger blister and 4 leg burns.
20:25.

49 yo F
CF Las Vegas

Comment #19 - Posted by: kona at July 9, 2012 10:32 PM

Tim I think we are talking about 15 See Saw Pullups and not 15 Towel Pullup!

Comment #20 - Posted by: stefano gasparotto (Steve) at July 10, 2012 12:43 AM

What weight is used for the squats or is it air squats? I'm new to doing Crossfit and just trying to follow the WOD with a couple of work friends.

Comment #21 - Posted by: Tim at July 10, 2012 1:26 AM

M/31/215/72

10:50

Sub'd 3 strict pull ups for each rope ascent.

Comment #22 - Posted by: SeanP at July 10, 2012 1:38 AM

Ryan #12 I do not have the journal yet, but payday will be here quick so I will pick that up. I will check out the ropes too. Sounds awesome. Thank you.

Comment #23 - Posted by: Bobby Evans at July 10, 2012 3:08 AM

Hi...How can i substitute the rope climb?...There's no rope in my gym...Thanks:)

Comment #24 - Posted by: Alex at July 10, 2012 3:18 AM

@ #21 Tim, if there is no weight given then they are air squats.

Don't have a rope yet. Sub'd 4 towel pullups per rope climb
14:08

Comment #25 - Posted by: Tony McGurk at July 10, 2012 3:18 AM

M/35/5'9"/150

For rope climbs did 20,15,10, and 5 Pullups respectively.

17:08

Comment #26 - Posted by: Ed at July 10, 2012 3:44 AM

9:57 as rx'd

Comment #27 - Posted by: Josh at July 10, 2012 3:49 AM

M/44/5'11"/195

100 Squats
12' Rope climb, 4 ascents
75 Squats
12' Rope climb, 3 ascents
50 Squats
12' Rope climb, 2 ascents
25 Squats
12' Rope climb, 1 ascents

14:22

Comment #28 - Posted by: nutfam at July 10, 2012 4:29 AM

M/26/5'10/170

Subbed each rope climb with

5 towel pullups
5 Knees 2 Elbows
(1 Twl PU & K2E for every 3' of rope)

I believe K2E somewhat simulates the leg crunch one does in an actual rope climb.

So thats:

100 Squats
20 Twl Pullups / 20 K2E
75 Squats
15 Twl Pullups / 15 K2E
50 Squats
10 Twl Pullups / 10 K2E
25 Squats
5 Twl Pullups / 5 K2E

14:50

Comment #29 - Posted by: Ray at July 10, 2012 4:41 AM

Towel PU's in lieu of a rope is always a debate among myself and fellow Crossfitters. According to the FAQ page regarding subs, 1 Towel PU for every 1' of rope climbed is the proper exchange, but if you do that math (see comment 14) it's a scary amount of PU's to do; I usually can't ever complete the number of PU's and have to sub beginner PU's with my feet elevated. I kind of think 4-5 Towel PU's for every 15' climb is more realistic given what has already been mentioned about how many pulls a person does going up a rope. Anyway, just a thought.

Comment #30 - Posted by: M at July 10, 2012 4:51 AM

Tony, thanks for the information. Really good workout!

Comment #31 - Posted by: Tim at July 10, 2012 4:58 AM

13:31

Comment #32 - Posted by: ART/M/43/5'5"/145 at July 10, 2012 5:00 AM

M/32/5'9"

16:35 as rx'd.

Comment #33 - Posted by: Xfit_Newbie at July 10, 2012 5:09 AM

@Bobby
If you're purchasing gear for yourself or only a few people, you can save a few bucks by purchasing lesser quality. Rogue is great but expensive. I allocated $500 and outfitted the garage with a rack, bar and 400#, 2 KBs, 2 medicine balls, made my own box, and a few other bits. I still have trouble with rope substitutions though. The towel tears in half after about 50 reps. Be creative. I have the same salary limitations as you. Go Navy!!

Comment #34 - Posted by: Ryan M/37/6'5"/220 at July 10, 2012 5:13 AM

I know the sub for the rope climb is towel pull ups, but I've never seen them done before and don't really understand the explanation, help?!?!

Comment #35 - Posted by: Briana at July 10, 2012 5:41 AM

14:01 with 20-15-10-5 towel pullups

Comment #36 - Posted by: Shane G 6'3"/220/27 at July 10, 2012 5:44 AM

subbed 10 dips for 1 ascent

22:24

Comment #37 - Posted by: Manchild at July 10, 2012 5:53 AM

If crossfit is for everyone then why not review scalable options in ALL demos.

Comment #38 - Posted by: Christy at July 10, 2012 6:06 AM

@ Ryan
Thanks man will do. This pay check is going to lesser quality. I have been talking to old gym about old equipment. Got a free tractor tire and about to go pick up some old KBs. Thanks again for all the help.
Crossfit is the best.

Comment #39 - Posted by: Bobby Evans at July 10, 2012 6:08 AM

If crossfit is for everyone then why not review scalable options in the demos. PLEASE!

Comment #40 - Posted by: Average Jane at July 10, 2012 6:10 AM

M/26/5'10/180
Rx - 14:03

Comment #41 - Posted by: DDude at July 10, 2012 6:13 AM

I dont have a rope, I need to Towel Pullups but i didnt understand how to make it.. Can some one post a video on youtube that shows how u need to make it?
there are so many versions

Comment #42 - Posted by: Elad at July 10, 2012 6:24 AM

no access to a rope so i subbed overhand towel pullups. I tied one end off to the pull up bar and would start with my left hand above my right, pull up as high as possible, drop down, switch grip and do it again....13:50
100 Squats/28 Towel pullups
75 Squats/21 towel pullups
50 squats/14 towel pullups
25 squats/7 towel pullups

M/25/73"/185

Comment #43 - Posted by: Chip at July 10, 2012 6:31 AM

@ Average Jane, Time to find a qualified affiliate Jane!

Comment #44 - Posted by: Alex Lofgren at July 10, 2012 7:04 AM

Had a weak grip after Linda. Time 22:40. Awful. Rope killed me today!

Comment #45 - Posted by: Kurt M/38/185 at July 10, 2012 7:13 AM

M 40/5'9/160
Rx- 10:26

Comment #46 - Posted by: M Nemcic at July 10, 2012 7:16 AM

12:14 M/34/195 Rx

Comment #47 - Posted by: matt at July 10, 2012 7:41 AM

11:59. Realize how good the demo times are after doing it myself.

Comment #48 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at July 10, 2012 7:58 AM

14:47 as rx'd

Comment #49 - Posted by: TheConMan, M/24/170/5'9" at July 10, 2012 8:08 AM

This is not a comment out of disrespect at all, because believe me, I think all of you crossfitters are awesome. But there are always comments on the rope climbing days arguing about how many towel pullups to do if you don't have a rope. Supposedly you do fifteen for each rope ascent. People are always trying to scale it down. This is crossfit! We don't look for the easy way out, no matter what your time is. So I did 20 towel pullups for each ascent just to man up and do things the right way. You all are beasts, let's continue to push ourselves past our limits, and do more than what's expected. Crossfit is for champions

Comment #50 - Posted by: Kirk at July 10, 2012 8:09 AM

I sub´d Robe with pulls on a golden theraband. one pull for each foot - makes 60,45,30,15
sqauts = rx´d

20:37

Comment #51 - Posted by: bambii at July 10, 2012 8:20 AM

100 squats
4 pull ups, 10 sec hold at end
75 squats
3 pull ups, 10 sec hold at end
50 squats
2 pull ups, 10 sec hold at end
25 squats
1 pull up, 10 sec hold at end
18 mins +/- for song changes :)

Comment #52 - Posted by: Briana at July 10, 2012 8:29 AM

100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

7:31 not bad at all !!!

Comment #53 - Posted by: clifford clark at July 10, 2012 8:43 AM

30m/6'/225
22:09 sort of as rx'd
Hav a 12' rope/ roof , did 3 extra climbs at the end and did not jump for most of my climbs to make it harder squats were harder than I thought!!!

Comment #54 - Posted by: Daniel cram at July 10, 2012 8:59 AM

I agree with comment # 1 I did full hip extentio. As well and made sure anstood strait up it was harder but getting the full range of motion makes for a better workout

Comment #55 - Posted by: Daniel cram at July 10, 2012 9:01 AM

06:51 was my time, great work out and some nice rope burns on my shins and thighs. Did Helen directly after as well. Helen time: 09:46

Comment #56 - Posted by: Chris Pierce at July 10, 2012 9:15 AM

I did something like this last week with rope ascents counting down from 5. Do NOT hold the rope too tightly on the way down. Stack some mats if you have too if you need to bail. Your tendons will thank you.

Comment #57 - Posted by: Matt at July 10, 2012 9:20 AM

F/42/5'6"/145

12' rope

14:36

Comment #58 - Posted by: mom to five at July 10, 2012 9:27 AM

I know I have seen this question asked before but I have not seen it answered. What happened to "Killing the Fat Man"?

Comment #59 - Posted by: KevinB from Michigan at July 10, 2012 9:28 AM

Made up yesterday's Linda, this morning.

235# deadlift
ring dips
125# power clean

22:15 (PR)

Previous best 22:25, on 9/4/10

Comment #60 - Posted by: Kevin C. (M/53/5'11"/175) at July 10, 2012 9:38 AM

M/26/180

05:20
Fun workout!

Comment #61 - Posted by: Alex at July 10, 2012 9:42 AM

Hey guys,

I`m new to the whole crossfit scene, did bodybuilding for 8years but that became boring since I heard about crossfit.

Fooled around with some excercises here and there but started seriously last night with Linda, it went well.

Tonight I did:
100squats
15 towel pull-ups
75 squats
15 towels
50 squats
10 towels
25 squats
10 towels

I do towel pulls because I don`t have a rope.
Time was 35min04sec -I know its not so good, but hey I did finish... And for weighing 95kg`s, I think it`s damn good....

Love Crossfit!

Comment #62 - Posted by: DesmondG at July 10, 2012 10:25 AM

Male 31 / 6-3 / 233 lbs / Louisville

Time: 16:10 rxed

Comment #63 - Posted by: Matt Rocker at July 10, 2012 10:26 AM

As rx'd @ 12:19....not my best day lol

Comment #64 - Posted by: Russ Storring at July 10, 2012 10:46 AM

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

26:00

Comment #65 - Posted by: Paul Girouard at July 10, 2012 10:48 AM

2012-07-09: Sub 19rnds - 400m run, 13ohs broom, 1 8' L-climb@55mins. 

Comment #66 - Posted by: gs at July 10, 2012 10:57 AM

2012-07-09: Sub 19rnds - 400m run, 13ohs broom, 1 8' L-climb@55mins. 

Comment #67 - Posted by: gs at July 10, 2012 10:58 AM

17:20, subbed the normal 8 pullups per climb. Hot in the garage.

Comment #68 - Posted by: ScottMacArthur at July 10, 2012 11:03 AM

Day 71
M/45/6'0"/195

CFWU x 3 (minus pull-ups on last set)

Subbed alternating one-arm pull-ups (band-assisted) for rope climb - 5 reps per arm per ascent.
Time: 15:12

Comment #69 - Posted by: fargingbastige at July 10, 2012 11:08 AM

No rope in our unit area, so had to run 1.65 miles first to get to the rope.

1.65 mi run: 13:30
50 squats, 4 ascents
50 squats, 2 ascents
1.65 mi run: 14:09

Comment #70 - Posted by: Justin at July 10, 2012 11:16 AM

M/26/5'10"/185

16:48 as Rx'd

Killer WOD, snd it turns out I suck at squats...

Comment #71 - Posted by: Ryan G at July 10, 2012 11:50 AM

m/44/5'6"/140

as rx'd
9:37

Comment #72 - Posted by: duane at July 10, 2012 12:27 PM

#50 Comment (Kirk) -- Right on! Also, if you ever have a rope to climb, you will probably find that your hamstrings and legs in general get a hard core workout like nothing else in CF -- just as much as your forearms do. Try it. You'll love it! -- Rhonda

Comment #73 - Posted by: Rhonda at July 10, 2012 12:33 PM

M/34/6'3"/200

11' Rope, did 5, 4, 3, 2 acsents to make up for difference.

11:16

Comment #74 - Posted by: Ben S at July 10, 2012 12:37 PM

Equipment question:
I'm looking for the most cost-effective place to order bumper plates. I'd prefer the 160# for starters. Rogue is the best I've seen at this weight. Craigslist is so hit or miss. I'm tired of doing cleans and other Oly lifts with steel plates.

Thanks for any help you can provide.

Comment #75 - Posted by: Matt at July 10, 2012 12:54 PM

M/25/6'1"/210

11:58

Sub'd x3 knees to elbow and x3 strict pull up for each rope ascent.

Comment #76 - Posted by: Geno at July 10, 2012 12:57 PM

M/33/69"/190
Subbed the Rope climb with the towel pull ups.
Good workout.
11:14

Comment #77 - Posted by: Danny at July 10, 2012 1:01 PM

f/30/5'5/124

11.38

Comment #78 - Posted by: kristen at July 10, 2012 1:14 PM

As rx'd 7:03

Comment #79 - Posted by: Tod M/42/5'10/180 at July 10, 2012 1:35 PM

M/42/5'11"/200lb

Sub 1 ft of rope climb with 1 pushup

20 min

Comment #80 - Posted by: Pjduenas at July 10, 2012 2:13 PM

f/42/180/5'10"

did the OHS workout from a few days ago (set a new 1 rep pr of 130#)

then squat-rope climb wod from today.

13 foot rope climbs

13:57

lots of neighbourhood kids kicking around the garage.

Comment #81 - Posted by: JuliePlatt at July 10, 2012 2:13 PM

M/42/5'11"/200lb

Sub 1 ft of rope climb with 1 pushup

15ft x 4 ascends = 60 ft = 60 pu

20 min

Comment #82 - Posted by: Pjduenas at July 10, 2012 2:14 PM

sub'd dead hang pullups for rope climb

100 Squats
10 Dead hand pullups
75 S
8 DHP
50 S
6 DHP
25 S
4 DHP

9:38

Comment #83 - Posted by: dave at July 10, 2012 2:17 PM

Great wod

Comment #84 - Posted by: Jon at July 10, 2012 2:41 PM

M/42/5'8"/167

As Rx'd 8:20

Comment #85 - Posted by: Jon Craig at July 10, 2012 3:07 PM

#50 Kirk, well said.

Comment #86 - Posted by: abh f/26/5'5/130 at July 10, 2012 3:12 PM

07/10/2012

Sub'd dbl rope pull ups at 20,15,10 and 5 reps:

17:00

Comment #87 - Posted by: TommyKrackCorn at July 10, 2012 3:22 PM

M/44/160
as rx'd: 13:37

Comment #88 - Posted by: mhollis at July 10, 2012 3:33 PM

F/22/138
Got it in 11:01 ;)

Comment #89 - Posted by: Sara Goodson at July 10, 2012 3:43 PM

M/30/215

12:45

Did 30 towel Pull ups first round
20 towel second
15 towel third
And 15 normal pull ups 4th round

Comment #90 - Posted by: CY at July 10, 2012 3:43 PM

#73, buy the Rogue bumpers and bar. You won't regret it.
WOD- 9:39

Comment #91 - Posted by: mattb at July 10, 2012 4:19 PM

Should have worn pants to this one.

Comment #92 - Posted by: Stephen Winters at July 10, 2012 4:40 PM

Wish I read #30's comments before doing the WOD...Man that was an awful amount of towel PUs!!! Oh well done in 17'30"

Gotta get a rope!

Comment #93 - Posted by: Erik at July 10, 2012 4:44 PM

TKA > 3 months ago, my progress is good.
Modified and Scaled
For time:
50 Squats
16 Rope Pull-ups
35 Squats
12 Rope Pull-ups
25 Squats
8 Rope Pull-ups
13 Squats
4 Rope Pull-ups
4:43
M/54/6’/205
The important things are always simple; the simple are always hard.

Comment #94 - Posted by: Pete at July 10, 2012 4:57 PM

M/52/153/1-1-06

7 RFT
7 Front Squat 3/4BW
14 Box Jump 24"

11:08

Back Squat 5-Rep 205/215F (3)

Comment #95 - Posted by: bingo at July 10, 2012 5:05 PM

15 alternate towell pull ups for 1 ascent

16:25

Comment #96 - Posted by: Saganamooo at July 10, 2012 5:06 PM

37/M/6'00/185

Subbed 7 JTPU per ascent.
14:15

Comment #97 - Posted by: Dan D. at July 10, 2012 6:09 PM

As Rx'd
22:15

31/M/6'2/230

Comment #98 - Posted by: Notsotopcop at July 10, 2012 6:14 PM

Subbed 15 towel pull-ups with hands staggered and switching each rep for each ascent. squats as rx'd
17:36

Comment #99 - Posted by: Josh at July 10, 2012 6:23 PM

Probably should have subbed 5 towel pull-ups per ascent by the looks of the demo. Didn't have time to watch it before my workout.

Comment #100 - Posted by: Josh at July 10, 2012 6:26 PM

14:43 (No leg assist on rope climbs)

Jessica - 11:08 (subbed pull ups 40-30-20-10)

Comment #101 - Posted by: B. Rhaly at July 10, 2012 6:38 PM

15:05 subbed rope pull ups (60, 45, 30 and 15)

Comment #102 - Posted by: abh f/26/5'5/130 at July 10, 2012 6:48 PM

Subbed

12-10-8-6
Pullups & handstand pushups
For rope climb

10:45

Comment #103 - Posted by: al deezy at July 10, 2012 7:00 PM

M/22/5'11"/183
10:16
subbed 4-5 pullups using a rope cable attachment per ascent.

My legs hate me after these last 3 wods.

Comment #104 - Posted by: Miles Forks at July 10, 2012 7:31 PM

15:25 subbed rope climb for rope pull downs. I know it's my climbing rope but it still works out the muscle I need in order to successfully climb a rope. That's why when heavy pull up days come I use the gravitron or pull down that use the same muscles. Not the same but I'm building up. Don't get down on yourself if y

Comment #105 - Posted by: Omar at July 10, 2012 7:53 PM

15:25 subbed rope climb for rope pull downs. I know it's my climbing rope but it still works out the muscle I need in order to successfully climb a rope. That's why when heavy pull up days come I use the gravitron or pull down that use the same muscles. Not the same but I'm building up. Don't get down on yourself if yOu have to scale. Scaling keeps you healthy and not visiting snap city. Trust me I learned the hard way while trying to do heavier snatches then I should have. Shoulders have never been the same. Love cf! Gn!

Comment #106 - Posted by: Omar at July 10, 2012 7:54 PM

f/5'3""/33/115
Rx-7:08

Comment #107 - Posted by: Mary anderson at July 10, 2012 8:01 PM

10:39 w/ 12 foot rope

Comment #108 - Posted by: Biff05 at July 10, 2012 8:09 PM

9:47

Comment #109 - Posted by: Darrin at July 10, 2012 8:10 PM

M/15/5'9"/148

subbed 5 towel pull-ups for each rope climb ascent

16:35

Comment #110 - Posted by: Ricky at July 10, 2012 8:32 PM

M/15/5'9"/148

subbed 5 towel pull-ups for each rope climb ascent

16:35

Comment #111 - Posted by: Ricky at July 10, 2012 8:34 PM

sub 5 modified pull-up with toes-to-bar per rope climb
18:15

Comment #112 - Posted by: JT m/39/5'10"/175 at July 10, 2012 10:18 PM

M/39/6'/150#

Morning run:
4 x 1200: http://runkeeper.com/user/iancr/activity/100942535

Evening WOD:
Rx’d

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

9:56

Comment #113 - Posted by: iancr at July 10, 2012 10:26 PM

Sub 5x TPs for rope.
9:54
Just tired today
O

Comment #114 - Posted by: magnus at July 10, 2012 10:49 PM

M/32/173/5'7"
RX'd
12:44

Comment #115 - Posted by: Mark S. at July 10, 2012 11:04 PM

Scaled 9:32 -

100 Squats
25 PU
75 Squats
20 PU
50 Squats
15 PU
25 Squats
10 PU

Comment #116 - Posted by: Rocky at July 11, 2012 2:43 AM

9:12 as rx. Strict air squats, no bunny rabbit junk.

Comment #117 - Posted by: CE M/41/5'10" 173# at July 11, 2012 3:46 AM

13:45

100 sq
15 rope pu
75 sq
15 rope pu
50 sq
10 rope pu
25 sq
10 underhand pu

Comment #118 - Posted by: Jerry at July 11, 2012 5:17 AM

M/24/190
100 squats
20 towel pullups
75 squats
15 towel pullups
50 squats
10 towel pullups
25 squats
5 towel pullups

8:57

Comment #119 - Posted by: RichardR at July 11, 2012 5:38 AM

6:11 RX'd

Comment #120 - Posted by: BH2 at July 11, 2012 7:20 AM

bobby evans and navy ryan, make friends with a motor pool dude who can weld/ likes to weld for fun. I am training a former marine who welds like a maniac and he is making me a yoke with squat stand attachments in exchange for free training. it is another cheap way to get equipment. A tall yoke built right can be your squat stand, pull up bar, place to hang a rope or rings and a sled. Get to know those welders. Metolius Rock rings are a cheap useful piece of equipment too you can screw them above a door to do pullups and grip training or you can hang them to do dips pull and pull ups and you can attach them to plates for farmer carries. They are 30 bucks and well worth it http://www.metoliusclimbing.com/rock_rings.html i havent tried muscle ups on them but I had rings already someone gave them to me as a gift but still a versitle training tool.

Comment #121 - Posted by: ryan at July 11, 2012 7:57 AM

One more thing and I'll shut up. If you do get a journal subscription spend time in the archives and training guide and master the basic movements and coach fellow soldiers in them until you master coaching those movements and you'll see their training improve your training improve and if you're leading PT sessions you will see your sessions flow better and become more effective. The equipment category is also a big help when establishing your "garage gym" where ever it may be

Comment #122 - Posted by: Ryan at July 11, 2012 8:06 AM

100 squats
25 pull ups
75 squats
20 pull ups
50 squats
15 pull ups
25 squats
10 pull ups

11:28

M/23/6'2"/200

Comment #123 - Posted by: Chase at July 11, 2012 8:14 AM

M/35/5'4"/145lbs
As RX'd
7:43

Comment #124 - Posted by: Matt Burritt at July 11, 2012 10:35 AM

did 6.27 ohs 5-5-3-3-3-1-1-1 workout fast

45-55
55-60-65
70-75-75-75

pretty fried from yesterday's dl-bp-clean wod, but even so ohs is a big weakness for me. shoulder mob lacking & right knee wobbly even at low weights. wow

w/u - 20 sec Samson, 2 rnds of 7x (push, sit, dip, bar swings, mini-Burgener wu)
c/d - 135x3 squat.

right knee not feeling the squat-love. take tomorrow off.

Comment #125 - Posted by: matt h at July 11, 2012 10:42 AM

m/21/5'8/160

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Time: 6:32

Comment #126 - Posted by: Drewpy at July 11, 2012 10:57 AM

As rx'd 14:47

F/36/5'0"/110lbs

Comment #127 - Posted by: Nyree at July 11, 2012 12:04 PM

13:30

Rory
Afghanistan

Comment #128 - Posted by: Rory at July 11, 2012 1:41 PM

M/24/5'11"/140#


Did 3 PUs 3 k2e 3 squats for each ascent

17:56

Comment #129 - Posted by: alex at July 11, 2012 2:15 PM

F/21/5'8"/150

Rx'd

10:04

Comment #130 - Posted by: Justine at July 11, 2012 4:48 PM

100 Squats
20 Twl Pullups
75 Squats
15 Twl Pullups
50 Squats
10 Twl Pullups
25 Squats
5 Twl Pullups

11:45

Comment #131 - Posted by: Hugo M/38/6'3"/210 Afghanistan at July 11, 2012 10:16 PM

F/38/177/70

No rope so sub. 15 jumping towel pullups for each ascent (so 60, 45, 30, 15)

23:50

Comment #132 - Posted by: Belinda at July 12, 2012 1:03 AM

44/m/176cm/73kg

As rx'd

9:27

Rope with knots, difficult to slide down.
I knew I would stay sub 10 minutes, but this was harder than expected.

CFE Running Technique week 4 afterwards.

Comment #133 - Posted by: Memuc at July 12, 2012 2:08 AM

Subbed 15 jumping towel pullups pet ascent; dragging after Linda yesterday:

15:00

Comment #134 - Posted by: dsm19 M / 33 / 6'0 / 210 at July 12, 2012 2:45 AM

Big Guy
5'9"/260

9:47

had to sub rope pull downs for rope climb.
Certainly got my thighs burning

Comment #135 - Posted by: paul at July 12, 2012 3:39 AM

13'rope - 11:51 mins

Comment #136 - Posted by: DPL at July 12, 2012 3:59 AM

37/m/173
As rx 10:22

Comment #137 - Posted by: ffkwill at July 12, 2012 7:38 AM

6:18 Rx'd

Comment #138 - Posted by: MarcusG 31 5'9" 160# at July 12, 2012 8:12 AM

M/39/68/185
As Rx/d
10:20

Comment #139 - Posted by: JJ at July 12, 2012 9:54 AM

Changed to:

50 squats
12' rope climb, 5 ascents
40 squats
12' rope climb, 4 ascents
30 squats
12' rope climb, 3 ascents
20 squats
12' rope climb, 2 ascents
10 squats
12' rope climb, 1 ascent

8:16

Comment #140 - Posted by: Kevin C. (M/53/5'11"/175) at July 12, 2012 9:59 AM

I did this after rock climbing for 2 hours.
subbed for towel pullups

14:30

Comment #141 - Posted by: SirBearington at July 12, 2012 7:28 PM

25 / M / 5'9" / 140lbs

15 jumping towel pull-ups per ascent

20:45


DG
46/F/5'2"/118 lbs

50 squats
21 assisted pull-ups
35 squats
14 assisted pull-ups
20 squats
7 assisted pull-ups

8:50

Comment #142 - Posted by: BC at July 12, 2012 8:09 PM

M/23/6'0"/177lbs

Rx'd @ 8:53

Comment #143 - Posted by: MikeH at July 13, 2012 5:04 AM

22:52

Comment #144 - Posted by: benadictator at July 13, 2012 6:13 AM

30:48

Comment #145 - Posted by: Nastin at July 13, 2012 6:14 AM

Subbed 5 close grip chair assisted pullups for each ascent (didn't have a rope and forgot a towel).

12:54

Comment #146 - Posted by: Jason S. at July 13, 2012 8:22 AM

14:04 w/ towel pullup sub.

Comment #147 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 13, 2012 10:30 AM

16:06 rx'd

Comment #148 - Posted by: Sinal M/33/5'9"/215 at July 13, 2012 3:46 PM

Subbed Toe-to-bar-to-Towel-Pull-Ups for Rope Climbs

100 Squats
20 Pull Ups
75 Squats
15 Pull Ups
50 Squats
10 Pull Ups
25 Squats
5 Pull Ups

12:17

Comment #149 - Posted by: Ken Tronnes at July 13, 2012 7:21 PM

13:04, as rx'd.

m/38/5'10"/165

Comment #150 - Posted by: Joey at July 13, 2012 7:39 PM

50/M/180
Sub'd
50 SQ
8 PU/8 DIPS (2X)
40 SQ
6 PU/6 DIPS (2X)
30 SQ
4 PU/4 DIPS (2X)
20 SQ
2 PU/2 DIPS (2X)
10 SQ
1 PU/1 DIP (2X)
Pullups turned to 135 lbs pull downs after some lay pull freaked me out
20:09

Comment #151 - Posted by: Ibzim at July 14, 2012 5:00 PM

16:09
Done in the pouring rain at Dolsolan after a mountain bike ride. Had to use the knotted rope for the last two climbs due to slippery conditions. Enjoyed it!

Comment #152 - Posted by: Mik at July 15, 2012 1:54 AM

15:38
Subbed 5 towel pullups per ascent (20,15,10,5)

Comment #153 - Posted by: cscarr52 at July 15, 2012 7:15 AM

33 yom, 190 lbs


12:09

subbed 15 jumping pu's for each climb

Comment #154 - Posted by: Jeff Weltmer at July 15, 2012 12:47 PM

What a leg burner lol Was shooting for sub 10mins. Results = 8:54 RX'd :)

Comment #155 - Posted by: Jason H. 23/M/5'8"/146lbs at July 15, 2012 4:57 PM

subbed assisted towel pull-ups 5 left + 5 right by ascent.
time : less than 13 min...but I will have to stretch nevertheless !

Comment #156 - Posted by: lodginho at July 16, 2012 10:07 AM

Modified Sealfit Hooyah WOD.
400m run, 15tgu 1pd, 400m run 15 tgu other side.
10 rds...185 DLx 5, PU x 5.
300m shuttle run...7, 11, 18 yard lines.
100 situps, 100 gmd, stretch, mob. work.
PAC

Comment #157 - Posted by: ajax at July 16, 2012 1:00 PM

13:28

Comment #158 - Posted by: Pacers at July 16, 2012 1:04 PM

rx 14:21

Comment #159 - Posted by: sung at July 17, 2012 9:44 AM

10:42

Post-WOD
3 sets of:
50 DUs
12 Pullups
5:12

Comment #160 - Posted by: savetheh at July 17, 2012 4:54 PM

As rx'd, 13:14.

Super fun WOD. I'm at the beach this week, but I brought my rope out! Hung it from the third floor balcony railing of the beach house (see pic below) - this gave me a full 15 feet (and then some) of rope climb...with the only disadvantage that the rope hung down directly onto the stairs. But this is good in a way, b/c it forced me to focus on a slow, controlled descent. Didn't push this one too hard. Did the squats unbroken - a few pauses - but at a comfortable pace. Took a brief break after each rope climb to re-chalk up.

Comment #161 - Posted by: Mel/39m/5'10"/175 at July 17, 2012 6:55 PM

50 squats
3 rope climbs
35 squats
2 rope climbs
20 squats
1 rope climb
7:44

Comment #162 - Posted by: Jason O'Dell at July 20, 2012 3:09 PM

M/ 38/ 134 lbs/ 5'6
As Rx: 16:30
I did this outside... Wasted lots of time and it was a lot harder because I had to redo the ring straps on the tree limb a bunch of times... Plus I was scraping against the treetrunk.

Comment #163 - Posted by: Anton at July 22, 2012 6:22 PM

subbed 10 pullups on assist machine(100#) for each rope climb

time: 26:18

m/41/5'8/240

Comment #164 - Posted by: phat boi at July 23, 2012 5:43 PM

CFWU x 3

100 Squats
120' on MarPro climber
75 Squats
90' on MarPro climber
50 Squats
60' on MarPro climber
30 Squats
60' on MarPro climber
15 Squats
60'on MarPro climber

14:58

Comment #165 - Posted by: F15E_WSO/M/50/72"/180 at July 24, 2012 1:05 PM

10:45 w/ 3 towel pullups per ascent

Comment #166 - Posted by: SF at July 27, 2012 3:43 PM

51/m/185

17:22

Comment #167 - Posted by: denob at July 30, 2012 8:50 AM

As Rx 12:25

Comment #168 - Posted by: fathertyme 34/m/175/6' at August 15, 2012 10:36 AM

16:58 sub towel pullups (40,30,20,10)

Comment #169 - Posted by: zenoperegrinus at October 19, 2012 6:15 AM

CFWUx2 (PUs 1st rd only)
12:58

Comment #170 - Posted by: Doug at April 18, 2013 3:18 PM
Post a comment






Remember personal info?