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

what can you sub for rope climb?

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

@NJ - Thanks

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

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.

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

Regardless, this looks really fun.

Can't wait for games!!!!!

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

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?

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

10:19

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!...

#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

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

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?

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.

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?

Any recommended weight for the squats?

Nvm didn't realize they were air squats

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

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

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.

M/31/215/72

10:50

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

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.

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

@ #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

M/35/5'9"/150

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

17:08

9:57 as rx'd

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

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

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.

Tony, thanks for the information. Really good workout!

13:31

M/32/5'9"

16:35 as rx'd.

@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!!

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?!?!

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

subbed 10 dips for 1 ascent

22:24

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

@ 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.

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

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

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

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

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

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

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

12:14 M/34/195 Rx

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

14:47 as rx'd

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

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

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 :)

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 !!!

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!!!

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

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

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.

F/42/5'6"/145

12' rope

14:36

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

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

M/26/180

05:20
Fun workout!

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!

Male 31 / 6-3 / 233 lbs / Louisville

Time: 16:10 rxed

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

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

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

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

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

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

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

M/26/5'10"/185

16:48 as Rx'd

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

m/44/5'6"/140

as rx'd
9:37

#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

M/34/6'3"/200

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

11:16

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.

M/25/6'1"/210

11:58

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

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

f/30/5'5/124

11.38

As rx'd 7:03

M/42/5'11"/200lb

Sub 1 ft of rope climb with 1 pushup

20 min

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.

M/42/5'11"/200lb

Sub 1 ft of rope climb with 1 pushup

15ft x 4 ascends = 60 ft = 60 pu

20 min

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

Great wod

M/42/5'8"/167

As Rx'd 8:20

#50 Kirk, well said.

07/10/2012

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

17:00

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

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

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

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

Should have worn pants to this one.

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!

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.

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)

15 alternate towell pull ups for 1 ascent

16:25

37/M/6'00/185

Subbed 7 JTPU per ascent.
14:15

As Rx'd
22:15

31/M/6'2/230

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

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.

14:43 (No leg assist on rope climbs)

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

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

Subbed

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

10:45

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.

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

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!

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

10:39 w/ 12 foot rope

9:47

M/15/5'9"/148

subbed 5 towel pull-ups for each rope climb ascent

16:35

M/15/5'9"/148

subbed 5 towel pull-ups for each rope climb ascent

16:35

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

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

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

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

Scaled 9:32 -

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

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

13:45

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

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

6:11 RX'd

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.

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

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

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

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.

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

As rx'd 14:47

F/36/5'0"/110lbs

13:30

Rory
Afghanistan

M/24/5'11"/140#

Did 3 PUs 3 k2e 3 squats for each ascent

17:56

F/21/5'8"/150

Rx'd

10:04

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

11:45

F/38/177/70

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

23:50

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.

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

15:00

Big Guy
5'9"/260

9:47

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

13'rope - 11:51 mins

37/m/173
As rx 10:22

6:18 Rx'd

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

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

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

14:30

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

M/23/6'0"/177lbs

Rx'd @ 8:53

22:52

30:48

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

12:54

14:04 w/ towel pullup sub.

16:06 rx'd

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

13:04, as rx'd.

m/38/5'10"/165

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

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!

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

33 yom, 190 lbs

12:09

subbed 15 jumping pu's for each climb

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

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

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

13:28

rx 14:21

10:42

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

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.

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

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.

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

time: 26:18

m/41/5'8/240

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

10:45 w/ 3 towel pullups per ascent

51/m/185

17:22

As Rx 12:25

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

CFWUx2 (PUs 1st rd only)
12:58