Haven't done this is awhile, gonna be a big magoooooo!!!!!!!

really happy with these past couple of workouts that have been put out! great stuff HQ keep em rollinnn. 3, 2, 1.....GOOO!!!!

Bummed there isn't a pull up bar where I'm at. I'll have to save this one for later.

just how many people can actually do 10 sets of 15 pulls in a row with out weight and strict. this on is gonna take a while. lot of rest in between sets for me.

I don't have an unassisted pull-up yet and am doing pull-ups on a machine that helps lift me. Is there any way to attempt this WOD? -- or just do something else?

Man this will be fun.
With the assisted machine just have a mate put a dumbbell on the pad beside your knees and take it off after 3 reps for you. Then do 5 chest to bar then 7 normal. :)

That picture is awesome!

re: OG.

I would say just pick a band if you have it that will let you do sets unbroken. Perhaps even try different sets with different bands, since it is not feasible to switch bands without taking your hands off the bar.

The other thing I like to tell people learning how to do a pullup is to get a good kipping style jump, then do your best to hold yourself at the top, where your chin is over the bar. Then fight hard to resist down. A few sets of these will make for a great wod.

This programming is very challenging. Sometimes you just need to use it as a guide to your training, and today is clearly pullup day. But once you get your first pullup, then the first few kipping pullups in a row.... It will be a glorious day, one hard fought.

Good luck

Nathan

Hats of to a GREAT leader ... Chief Schneider is leading this 5K run in honor Of TSgt Daniel L. Douville at Eglin AFB. Al is running in their standard multi-cams with all his body armor and gas mask. He's currently the Detachment Superintendent who oversees all AF EOD training. I cant think of a better leader who leads by example. Big Al, you rock brother!

With an assisted pull up, a good sub would probably be first 3 with less assistance than your used to, 5 how you'd normally do them, and 7 wih slightly more assistance. For anyone using assisted pull up machines or bands, spending 5-10mins before wods a few times a week working on your pull ups (attempting with no assistance even) is worth doing, it won't take too long to get them completely unassisted if you keep working at it!

@OG
I would recommend scaling the weight on the machine. Do three pulls @ 80-90% body weight. Five at 50-60 or w/e you are comfortable with and do jumping pull ups in place of kipping. I think the FAQ says two jumping pull ups for every one Kipping.

32/M/210/69''

55:00

I used to work special events at Eglin, coordinating all the 5ks and stuff, and saw people ruck but never in mask and gear. Props to the Chief! Especially in that Florida heat.

i don't remember the requirement for this one being that all of the work must be done in 10 sets, only. you are supposed to do the work as fast as possible, counting the number of sets necessary, right? am i wrong???

umm why is everybody getting 55+ minutes? lol

Has anybody heard of Tri-Plybox plyo boxes? They have been popping up in local stores, and from the looks of their FB page they seem pretty new. They feel real sturdy, but just wanted to get some feedback before I bought one. They are a hell of a lot cheaper than Rouge.

32/M/210/69''

55:00

33M 195lbs 5'9"
30 sets. Approx 25 min. Rnds 9 and 10 where a struggle.

Way to go Chief!

M/31/210/72

40:55

Scaled to 30# dumbbell for weighted pulls. After 2nd round had to break the weighted, stricts, and kipping into 3 seperate sets each round. I did alot of pullups (weighted and kipping) 3 days ago and think I was still reeling from that workout. Grip was fading fast throughout every round. I would love to be able to do each round unbroken one of these days.

20:32 AsRx

Do they let you wear your headphones in combat?

29:39
Last three sets w/25# db.
Lost track of sets after the fifth.

16:08 about 30 sets way off PR

20.15 Round 8,9,10 struggling

Thanks #8 Joshua. Great idea. Now we'll see how the 51 year old 230# body survives this WOD!

f/30/5'5/123

first WOD where I have been able to do ACTUAL pull ups...so my weighted pull ups were 3x w/out a band. strict and kipping both with 1/2 in blue band.

25:01

#11 great question, now just do the workout based on what is written, not what you think you remember...everyone else have a good Sunday and thanks HQ for some great cycles

1-15 Total reps = 72
2-11 Time = 23:14
3-7 25 lb. dumbbell
4-7
5-6
6-6
7-5
8-5
9-5
10-5

M/29/70kg/180cm

32:19

23:23 rxd

paced 1 round every 2 minutes, but had to repeat sets 8 & 10... failed at the kip due to forearm failure & slipping off bar from bleeding rip.

M/22/5'7"/150lb

22:50

Kipping Pull-Ups were the toughest, because they raped my hands and forearms completely. And my technique isn't the best since I started Crossfit 2 weeks ago. ;)

23:11

scaled to 20# weighted pull-ups, couldn't keep track of the number of sets.

First round as rx'd. Completed the wod with the 45# db. Was not able to complete all rounds unbroken. Time 21:30. Big props to those who did all 10 rounds rx'd!

M/22/5'11"/183
17:32.4 RX'd

I lost count at round 7/8, so did another round for good measure: 19:22.5 including that one.

18:52 RX

23:51, with 25#

Sets? lots. At least 60, I'm sure.

Previous best:

with 25#, 21:33, on 6/27/10
with 35#, 22:53, on 7/11/09

19:37 as rx'd
10 sets
PR

MOD (Saturday's WOD)

4 rounds for time
30 touch and jumps
20 Dead Lifts, 185lb
10 HSPUs

19:30rx

M/51/190lb

We did "Holbrook" in honor of:

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

M/32/172

10 RNDS:
5 X 115# Thrusters
10 x pull ups
100m sprint
1 min rest

1:06/1:39

43:37

Rx'd all but last set= one 45# pu - 7 strict - 7 kip

47:38
1st 5 rounds complete
6 - 1/3/5
7 - 1/1/3/6
8 - 1/4/5
9 - 1/4/6
10 - 1/4/5

Sunday musings...

I think this is a good day for me to give you my "book report" on Allison Belger's book "The Power of Community" in which she looks to the field of psychology to explain why it is that this thing we call the "CrossFit Community" was born and has grown.

It turns out that we humans are "pre-wired" for community. There is a stimulus, or a set of possible stimuli, that have a greater effect on this "pre-wiring", that make for a more powerful urge to form and join together as a community. In our case as CrossFitters it is the combination of shared suffering, actually shared suffering that we have willingly subjected ourselves to, and the near universal support that we offer one another during our travails. We are vulnerable when we suffer; we seek the company of others who not only understand our suffering, but who see us in that vulnerable state and offer support. Rather than take advantage of us at our most vulnerable they seek to support us.

Allison points out that this occurs in the small space of the CrossFit Affiliate, in the slightly expanded space occupied by groups of Affiliates in a particular area, and by CrossFitters spread out around the world and connected by that same shared suffering and freely given support. "The Power of Community" shares many, many stories to illustrate both aspects of this stimulus. We come together, become a community, and by and large remain so. I think Allison nails the what and the why from a psychologists point of view. I enjoyed the read immensely.

Ah, but there's more to this community thing, though, isn't there? Why is it that the community aspect of CrossFit has continued to grow even as the community has grown to include so many people encompassing so many differences? Why is Affiliate number 4000 just as "bought in" to the whole community feel as Affiliate number 40? Why does that continue to happen?

That's the $20MM question, isn't it? You see, every aspect of the CrossFit community is voluntary. CrossFit the fitness program is free. Heck, I did it for 5 or 6 years by coming right here, 3 on/1 off. Didn't pay a dime, and yet because I was a CrossFitter I was a part of the community. You can do CrossFit any way you'd like, you just have to raise your hand. The water's cold and the current's rough so you'll have to work hard, but if you jump in we're all here to help you swim.

Even the whole Affiliate system is really voluntary if you think about it. How many of us haven't gone to a gym where trainers are teaching classes that look just like "Fran"? When you decide to Affiliate you are simply deciding to join a different part of the community, and frankly there's really not a whole lot you are required to do in oder to do that. A little money. A few rules about the trademark. That's it. Heck, this is about as free of rules and regs as any business I've ever come across. Pick a color...any color! Territorial restrictions? Nah...may the best gym win.

Joining a CrossFit Affiliate is simply choosing who you wish to have lead your tiny little micro-community. Open a CrossFit gym and what you have done is nothing more or less than chosen who you want to lead your larger community. It's all there, all laid out in front of you. Want the freedom to create YOUR version of a community built around shared suffering and supporting one another during times of vulnerability? Your business with your rules and your version of entrepreneurial spirit? It's harder to do it this way, I think, than to have strict rules on programming, branding, product placement and sales, but that's CrossFit, eh? It's harder.

But just like CrossFit when you succeed in this setting it's you who reaps the benefit. Once you've anted up, placed your table-stake, it's you who will reap the rewards of hard work, innovation, inspiration. It's really a whole lot like every other part of the CrossFit community--you've chosen to call your gym a CrossFit gym, chosen to become part of that particular part of the CrossFit community.

That's the "Secret Sauce" of CrossFit. We have all chosen to do this. We've chosen this very hard fitness and health prescription and from that we've become a community. Some of us have chosen to open places where people can do CrossFit, and more than that they have chosen to pay the very small price to call those gyms "CrossFit". The "Secret Sauce" is that we are all volunteers, here of our own accord, and everything about the way CrossFit, Inc is run makes it easy for us to volunteer. If you don't understand this, if you don't realize that the "Secret Sauce that binds the community is there because each one of us puts it there, you don't really get us at all.

There are 20 Million reasons for each one of us to realize that, too. 20 Million reasons to think about how easy it has been for us to choose to be a part of this community whether we are Affiliate owners, Affiliate members, or members of the cyber-gym here on CrossFit.com. 20 Million reasons for us to share our thoughts on how well the folks we've chosen to follow have done in leading us, to think about how this particular way of doing business has led us to our personal successes.

We are a community. We have 20 Million reasons to proclaim what that means to us.

I'll see you next week...

Done in Afghanistan in 17.56 and 19 sets as RX'd

29:44
Scaled
strict/75% bw/kipping

M/27/5'6"/180

1 pood KB for weight

33:40

M/43/5'8"/166

used 32lb KB held on the foot for weighted

35:10 in 24 sets. Many of my weighted PUs were weaksauce

M/35/182
5x rounds, 35lb dumbbell.

TKA over 3 months ago, No running or jumping
Modified: Can't do w/o coming off bar. Only have 40lb vest
Ten rounds for time of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups (sort of)
5 complete sets
Set 6: 3 weighted, 5 strict, 4/3 kipping
Termination of WOD at set 6
12:45
M/54/6’/205

43:23 - 11 sets Rx'd

HAHA! Get some Chief.

45 min 20 sets. Had to drop the inside. needed hands

29/m 5,11 193
49.35 1st career WOD, scaled 25lb, ton of sets

Only did 3 rounds.
Had to dismount to drop the weight each round.

Time: 6:41
Sets: 10

used a 45 lb weight vest, no dumbell that heavy
30 sets 28:14
@11, yes you can drop from the bar, just note how many sets it took to complete.

M/18/5'10"/145

01:13:09.732

Man, that tenth round sucked! Such an awesome WOD though.

Didn't have a vest, so what I did was hooked my 30lb kettlebell to a belt, wore two 5lb ankle weights, and placed a 5lb dumbbell on the belt.

16.27

40# DB

30 Rnds (same as last time)
29:41(pr)

45:01 as RXed w/ a 10 burpee penalty and an extra round for 1 broken round

Still sick so scaled this way back to 35lb and 5rounds.
5 rounds, 15 sets, 12:38.
Next time drop weight further and go for ten rounds.

no gym on sunday so i went to the playground

3 chest to bar
5 strict
7 kippings

8 rounds for 16:00

my hands are torn to shreds at the moment lol

5 rds. weight and reps otherwise rx'd

4:56

17 sets.

After a day of consuming around 30 hours of Olympics, Formula 1, and MotoGP on the DVR. Nice work Olympic Trials Kevin, and thanks bingo, great book report.

Pull up clock - 16 minutes

Compare to:
090711 - 20:41 - 12 sets of 1/3/5 (40lb. DB)
090505 - 13:32 - With 40lbs. and 10 rds. of 1/3/5

Age 15 - 140 pds
13:35

25:01 NOT Rx'd

Scaled to 20 lbs. and last 3 rounds broken.

Ug.

FOB Salerno

7 rounds, 20# DB.

29:20

37 sets.

Used 20# dumbbell

19:10

age 22 bw 170

bingo, I have been reading your posts since as long as I can remember. That was epic!

Did it at home so I just filled my backpack with 25lbs of weight (all I could find).
16:45
Did a few of the rounds in one set but needed 34 sets in total to complete the 10 rounds.

M/39/6'/150#

Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds (last 4 rounds at 25#)
5 Strict Pull-ups
7 Jumping Pull-up

35:06

28:51
1 complete round

Scaled weighted pull-ups to 15kg

44/m/176cm/73kg

As rx'd

17:28 and 26 sets (last time 19:00 and 36 sets, previous PR 16:41 and 32 sets)

Round 1-3 unbroken. Used a 45 pound kettlebell with a rolled towel through the handle to hold it between my legs. After round 3 I just tied the kettlebell around my waist because I had to step off anyway.

A few reps were probably no reps in a games environment.
Next time I'll go for a new PR time with 30 sets in perfect form.

need to work on my PU's!

M/31/170
Did this wod as an EMOM
first min 3weighted pull ups 18kg
second min 5deadhang pull ups
third min 7ring rows
(not enough height for kipping pull ups)
10rounds
as always very interesting. Cheers

Heavily scaled. First round with 25#, then only did strict and kipping. Did not count sets.

43:48

M/40/190/5-10
RXd.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Used 45 lbs db with crossed ankles then droped it.
Normall got the wtd and DH, off the bar, then knock out the 7 in row.
15.52 with off the bar 19 times
rnd 1-2 unbroken
3-8 2 breaks
9- 3 break,
10-2 bk.

RX,17.15 in 16 sets (i think on sets, pretty sure).
One of my favorites.

27 sets in 29:35 as rx'd. Only 1 complete set.

PLUPS were on a fat bar (2" inch plus).

clock is still running.

rx'd,
8 sets relatively easy, relatively slowly-45 min.
switched to underhand grip(chinup/supinated) for rd 9, very easy on db/strict, tried to switch back for kipping, failed... ugh.

couldn't get a full set in for next hour. absolutely no stamina left in mm. will finish today, so, time will be 26 hrs plus. but, i will finish as rx'd...

18:14 with 28 sets, 10 minute PR from 3 years ago!

Only 5 rds in 14 sets. Should've scaled knowing there was no way I'd get 150 pull-ups in one WOD. Also, forgot to start watch until end of 2nd rd so guessing at total time of 21:20 (141/156/134). Finished w/ 3 rds. of 5HSPU/8TTB/10BJ in 6:02 (152/162/58).

My poor hands...

31:26

18:54

subbed weighted pull-ups (5x5)

25, 30, 35, 40, 45(f)

Ouch!
41:14 RX 50#

1:21:19
39 sets

3 rounds
25# pu x 3 then 8 kipping pullups
then
7 rounds
1 25# pu
2 dead hand
7 kipping(broken)

19:29

m/28/200/75

As rx'd, all standard grip pull-ups/unbroken rounds of 3-5-7.
19:45 - PR by 4 minutes.
Even still my hands are useless for 12 hours afterwards.

25 lbs instead of 45lbs.

completed 7 rounds in 30:00
hands are destroyed.

done on 7/31

sub 30# DB

24:50
26 rounds.

5 rounds Rx'd
5 rounds 25lbs DB
26:00

28:34 - in 30 sets (fewest number of sets) Did mostly strict weighted pull-ups.

Jeff @ home. 44# KB hanging from toe. Mixed up grip every round. All rounds unbroken.
26:24

3 mile run
22:30
then
10 Rounds
5 PullUps
6 PushUps
7:50
Good Workout

M/34/6'3"/200
Today: Limited to 10 Rounds, 99 Reps... did a different take on it than previous, just for fun.

Prev:
16 Rounds, 21 Mins
First five rounds with 45lb DB, last five with 35lb DB, 27:50 - won't even count the rounds.
DNF, 20 minutes AMRAP - 6 rounds.

23 sets. 48:33

32 minutes
33 rounds

As rx'd:

32:25. Lost track of sets but prob 50-60

m/53/158
18:45 only 7 rounds kipping pulls were jumping pulls last rnd .sets were numerous after 1st 4 rounds.

23:20, 25 sets
used 40# DB

1:02:00
12 pound weight
uncountable sets

I find the directions for this workout pretty confusing, and I think a lot of people feel the same way. For starters, are "sets" the same as "rounds." The WOD demo video suggests that is the case, but I find that hard to believe since the workout expressly uses both terms in the description, implying there is a difference in meaning between them. I would guess that set means one of the three components of the round, i.e. 3 weighted pull ups, 5 strict pull ups, or 7 kipping pull ups. So it seems to me that if you fall of the bar during the strict pull ups, you should restart on the same round at the beginning of the 5 strict pull ups. Can someone clear this up once and for all? In reading the posts here, I feel like we're all doing a different work out.

Best workout ever I love pull ups!
12:18
Rx'd
10 rounds
Had to kip on the last set of strict pull ups though

M/35/5'4"/145lbs
As RX'd
10 rounds
27:25

18:33

3 weighted c 25#
5 Strict
7 Jumping
26:04

I ha the pleasure of meeting Chief Schneider at Sheppard AFB when he visited the AF EOD Prelim course site. Great man, probably the most fit person I've ever met.

focused on compliting the everyreps

1st round - 45lb
2nd round - 45lb
3rd round - 45lb took break twice
4th round - 35lb took break twice
5th ~ 9th round - 25lb took break twice
10th round - 25lb took break 5 times

time 40:55

Subbed 30lb pullups

27:00
33 sets

Post-WOD

3x10 Chinup

awesome! good indication of how far a road I have to go and how far I've come...It will be great to do a full Rx!

m/44/178#/5'11

35#1-5 then 25#6-8 then 15
kipped last 3 pu's of last 2 rounds
33 sets
16:20

21:31
Dorm gym

m/38/5'9/180
CFWU-3. No PU 1st. Pushups instead of PU 2nd. Superman. Burgener. DU.
21:25 42 rounds.
Disapp w/time. Little disapp w/rounds, but comparable at least. Enjoyed the workout. Mostly 2,1+2,3,7 in later rounds. Some earlier rounds weighted PU broken to 1,1,1
6/26/10:
20:06. WPU: -,2,2,2,2,2,3,2,2,2
41 rounds.
7/11/09: 20:11, 45 rounds
May 09: 23:01 60 rounds.
3/19: 23:46
1/8: 24:52

4 rounds for time of:
2 Weighted Pull-ups, 40 pounds
3 Strict Pull-ups
5 Kipping Pull-up

Time 6:10

5 rounds at 25#, 2 completed sets
7:35

M/36/5'11"/195
7/31/12

Pull Ups (10 rounds)
BW + 15 (Reverse Grip)
BW (Strict PU)
BW (Kipping)

PP (135, 145, 155, 165, 175, 185, 195) x 2
BP (Ladder) 135, 145, 155, 165, 175, 185, 205 x 2

30:06 (about 30 sets) 06.11.12 20k/45lbs db

Smith m/c for pull ups not ideal (too low) but all i have. Fumbled with releasing the db from a weight belt for 1st 3 rounds. Continued using 3 sets (weight/strict/kip) per round until using 4 sets each for last 3 rounds.

36:06 (39 sets) 29.06.10 16k x1R, 14k x1R, 10k x8R

CFWUx3 (PUs first rd only)
33:13 (+11:05)

CFWUx3 (PUs first rd only)
33:13 (+11:05)
SJ hotel (National championship)