August 14, 2012

Tuesday 120814

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

Post time to comments.

Jae-HwanKim_outdoorgym_th.jpg

Enlarge image

Jae-Hwan Kim's outdoor gym, Korea.


"Muscle-Ups at 10,000 Feet" with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with Lindsey Valenzuela by Again Faster Equipment - video [wmv] [mov] [HD mov]

Posted by Pukie at August 14, 2012 5:00 PM
Comments

Can't wait!

Comment #1 - Posted by: Paul Daniel m/28/6'2/200 at August 13, 2012 5:13 PM

Lindsey is beast!

Comment #2 - Posted by: bsebs at August 13, 2012 5:18 PM

Ball weight?

Comment #3 - Posted by: Jon at August 13, 2012 5:29 PM

looks like a great wod...Did the CF Total today and hit all PRs!

Squat 340
Press205
DL 430
975 Total! 1000# here I come!

Comment #4 - Posted by: Joe-fiT at August 13, 2012 5:36 PM

sweet gym Kim!

Comment #5 - Posted by: Mel/39m/5'10"/175 at August 13, 2012 5:39 PM

What an amazing hill top gym.

Comment #6 - Posted by: DJD at August 13, 2012 5:44 PM

sick

Comment #7 - Posted by: lord of the chin up at August 13, 2012 5:46 PM

I haven't tried this workout yet but it really looks like a great wod

Comment #8 - Posted by: Bilaal Broadway at August 13, 2012 6:05 PM

Can the pullups be kipping pullups or just regular?

Comment #9 - Posted by: chris bub at August 13, 2012 6:14 PM

Can they be kipping pullups or do they have to be regular

Comment #10 - Posted by: chris bub at August 13, 2012 6:16 PM

Such an awesome gym!!

Comment #11 - Posted by: abh f/26/5'5/130 at August 13, 2012 6:21 PM

My understanding
20 pound ball - scale if needed
kipping is allowed unless says otherwise - see the vid

Comment #12 - Posted by: tom at August 13, 2012 6:35 PM

Sprinters should have to run with their hands in their pockets. All that swinging of the arms lessens the work done by the targeted muscle group in sprinting.

Arms should have zero to do with running. Balance and speed are a poor excuse or justification for that ridiculous arm swinging motion. Arms = scaling when it comes to running.

What do you people think this is? A GPP program? Grrrrrrr!!!!!!!

Comment #13 - Posted by: TJO at August 13, 2012 7:06 PM

#13 A-B,

I can't believe I'm biting on this (i.e. the kipping pullup debate) but here I go.... The best part of your comment is "...targeted muscle group..." LOL! There is no such thing. Your BODY is the "targeted muscle group." And you're right, it's not more work. But it is probably doing the same work in less time, which means more power. If you want to do them all strict, do them all strict. More power to you. But you don't get to come in here and define kipping pull ups as "scaling." Should we CFers do more strict pull ups to develop strength and for safety when we do kip? Probably. Is the kipping pull up great for beginners? Nope - probably not.(Shame on me for feeding the trolls.)

Comment #14 - Posted by: Ross at August 13, 2012 7:11 PM

Well done TJO

Comment #15 - Posted by: Dennis at August 13, 2012 7:13 PM

TJO = awesome

A-B = troll

Get some, go again!

Comment #16 - Posted by: Mel/39m/5'10"/175 at August 13, 2012 7:28 PM

I laugh every time someone tries to argue the CrossFit movements. I like to watch non cross fitters run their mouths about it n then get warped by a wod. I guarantee any decent CrossFitter could handle your slow sets of curls and lat pull downs and not even feel fatigued. Kipping requires coordination and respiratory strength.

Comment #17 - Posted by: Jose at August 13, 2012 7:33 PM

# 14 Well Said !!!

Comment #18 - Posted by: Trueson at August 13, 2012 7:34 PM

# 14 THO ...Well Said!

The fact is, one must work all variations of pull ups to be complete. Kipping and butterfly are NOT cheating, but they should also not be done exclusively. Need to work in some strict, and weighted on occasion as well.

Comment #19 - Posted by: Trueson at August 13, 2012 7:38 PM

TJO rocks.

Comment #20 - Posted by: Nate D at August 13, 2012 7:59 PM

Again with the cheating
Don't like them, don't do them
Excellent reply TJO

Comment #21 - Posted by: Pete In Sun City at August 13, 2012 8:05 PM

Until I began CF I had never done a kipping pull up (Not allowed on Navy physical fitness test). . . As a 57/6'/205 athlete, when I began doing the butterfly kip I found that the amount of work my chest, shoulders & back got was tremendous . . . In the two months I have been CFing I have heard/read the negative comments about the kipping pull ups & my accessment is that it is not a matter of which is better . . . Both have benefits for me & that ends the debate from where I stand trying to catch my breath after each . . .

Comment #22 - Posted by: IronMikeMercury at August 13, 2012 8:15 PM

16:52 Rx'ed
Lost lots of time on double unders, it was a hard a#$ wod. I kipped on my pull ups, guess it doesn't count, lol. Trolls

Comment #23 - Posted by: Reno Raether at August 13, 2012 8:20 PM

Neil Amonson!!!! Coolest video in a very long time!

Comment #24 - Posted by: CJ at August 13, 2012 8:21 PM

12:14 rx'd.

It was a good one.

Comment #25 - Posted by: Jeremy at August 13, 2012 8:52 PM

Am i supposed to do 50 reps wall balls, 50 reps pull-ups, 50 reps double unders. Following 35 reps wall balls, 35 reps pull-ups, 35 reps double unders. Following 20....

Or is it
50 wall-balls
35 pull-ups
20 double unders

Thanks
Mange

Comment #26 - Posted by: Magnus Samuelsson at August 13, 2012 9:10 PM

Hey everyone! Quick question is the 50-35-20 mean 50 wall balls, 50 pull-ups, then 50 double-unders followed by a round of 32 each and so on or 50 wallballs, 35 pull-ups, 20 double unders...thank you.

Comment #27 - Posted by: Ryan at August 13, 2012 9:23 PM

Wow cool gym. I would kill for a gym like that, with a view like that:)

Comment #28 - Posted by: Mark at August 13, 2012 9:33 PM

Ryan - It is as you first suggest - 50 wall balls, 50 pull ups, then 50 double-unders. Then 35-35-35, then 20-20-20.

Comment #29 - Posted by: JM at August 13, 2012 9:59 PM

It's 50/35/20 of each for time. Much tougher to grab sub 10 now haha.

"Feeding the trolls" Haha love it.

Comment #30 - Posted by: Chrisso at August 13, 2012 10:57 PM

M/31/210/72

50-35-20

45# Barbell thrusters (subbed for wall balls due to only 10# ball)
pull ups
jump ropes(single unders reps x 3 each set)

19:11

Comment #31 - Posted by: SeanP at August 13, 2012 11:32 PM

M/29/137#

Took it nice and slow, as Rx'd

27:27

Comment #32 - Posted by: Keen-NZ at August 13, 2012 11:53 PM

nice comment #14, but #13 was making fun of those people sayin "kipping is cheating". He was sarcastic and you start to argue...
Learn what fun is and relax dude.

Comment #33 - Posted by: Fabian at August 14, 2012 12:48 AM

24:02

Comment #34 - Posted by: TomO/45/M/200 at August 14, 2012 1:49 AM

40 y/o M 229lb. All I had was a 10 lb med ball. forgot me jump rope so made do with the globo gym's. 25:06 Plus a mile walk with a 15lb backpack to the Y & a mile walk back after W/O. Woke up at 1 a.m. & couldn't get back to sleep so waited till the Y opened at 5. Feeling quite miserable right now.

Comment #35 - Posted by: Darrin at August 14, 2012 4:12 AM

12:40
Scaled: Single unders, doubled reps 100-70-40.
Wall-ball, pull-ups as RX.

Comment #36 - Posted by: ART/M/43/5'5"/148 at August 14, 2012 4:25 AM

44/m/176cm/73kg

As rx'd

16:03

Breather. Everything broken, but not too bad, all butterfly pull-ups

Comment #37 - Posted by: Memuc at August 14, 2012 4:45 AM

m/26/191/6'2"

24:12 as rx'd

Really ashamed of my time, especially with Lindsey beasting it in the video. I guess I'm getting too weak by cheating on the pullups...

o.O

Comment #38 - Posted by: Shmitty at August 14, 2012 5:01 AM

28/m/5'11"/180
As rx'd
15:27

Grip was killing me on Pull-ups. Normally would have been a lot faster.

Comment #39 - Posted by: justaman - liberty, sc at August 14, 2012 5:03 AM

5'9 180 30yr m
3 rounds for time
500m row
400m run
3:30, 7:30, 11:09

Comment #40 - Posted by: zak at August 14, 2012 5:34 AM

Subbed Pull ups for burpee-box Jumps because no bar available. It was a horrible absolutely horrible!

25:20

Seriously thought about smashing my face into the pavement to have an excuse not to finish on the burpee-box jumps

Comment #41 - Posted by: Moondog at August 14, 2012 5:42 AM

14:43 Rx'd

FOB Salerno

17 days and a wake-up, whoop!!

Comment #42 - Posted by: james.patrick [M/50/66"/135] at August 14, 2012 6:13 AM

37/m/5'11"/202
Wall ball was 16# biggest one at gym, they don't have a 20#
subbed pullups for 150lb lat pulldowns. still too fat for pullups.
subbed double unders for hurdle jumps... need to buy a jump-rope
14:30

Comment #43 - Posted by: gmm at August 14, 2012 6:15 AM

What's the best way to learn Kipling pull ups. Can't seem to get it

Comment #44 - Posted by: Donna at August 14, 2012 6:23 AM

219/30m/6'
26:29 as rxd

Comment #45 - Posted by: Daniel cram at August 14, 2012 6:49 AM

15 lb ball, subbed ring rows for pull ups, and 4 single unders for every double. 18:35.

Comment #46 - Posted by: Jim R. M/49/5'8"/155 at August 14, 2012 6:54 AM

Undoubtedly, kipping pullups are hard work, even if one's chin doesn't make it above the bar, as in many of the reps depicted in the video. But if it's OK not to make it over the bar, then where are your standards? Do I get to count a rep just because my body went through the motions? I notice that almost any constructive criticism will draw "stop hating" responses. Yet a pullup, as I understand it, requires the chin to go over the bar. If they're done strictly, you know whether you made it or not. With kipping, it seems easy to kid yourself and lots of people, including very good athletes, seem willing to kid themselves.

Comment #47 - Posted by: Mike at August 14, 2012 6:56 AM

24:40
20 lbs wall ball 50/35/20
Sub jumping pullups 50/35/20
Single jump 150/105/60

Comment #48 - Posted by: jlew M/33/6'5''/220 at August 14, 2012 7:06 AM

37/m/175
Rx 17:18

Comment #49 - Posted by: ffkwill at August 14, 2012 7:08 AM

@Donna

I figured mine out from the vids in the CF journal. Would like to get a pro to critique me though.

Do a search for kipping pullups or butterfly pullups in the journal - some good vids. Also some others can be found on youtube.

Take your time they can trash your scapula

Comment #50 - Posted by: tom at August 14, 2012 7:11 AM

I quickly scanned the comments and surprisingly only found #48 commenting on the chins not making it over the bar. Took the words right out of my mouth...50 chin-unders are definitely easier than 50 chin-overs, kipping or not. I know from experience :)

Comment #51 - Posted by: Mike 2 at August 14, 2012 7:13 AM

11:15 RX'd

Comment #52 - Posted by: BH2 at August 14, 2012 7:17 AM

Mike and Mike2, I really can't tell from this angle if the chin is getting above the bar or not. Agree that it is an easy place to miss reps, but also impossible to judge given the camera angle. Remember by the time Lindsey is coming forward toward the bar she has already started coming down. The max height is reached earlier in the movement and without a camera at bar level seems like this is a hard one to call.
I've also seen lots of "cheats" with strict pullups, does the chin have to be "at" bar level, above bar, does the chin need to come in front of the bar?
Looking forward to this one in a few minutes, time to warm up the shoulders...

Comment #53 - Posted by: Gene at August 14, 2012 7:31 AM

#48 Mike - I have not watched this video yet, but IMO a chin up is only a chin up if you get your chin over the bar (or chest to bar, if that is the standard). I recall from the Open, that chin over the bar is the standard regardless of the rest of the technique. One of the advantages of having a good training partner (or coach) is to provide that type of feedback... and know the phrase "NO REP!"

Comment #54 - Posted by: Trueson M/39/5'8"/165 at August 14, 2012 7:42 AM

With knee to chest jump:
23:23

Comment #55 - Posted by: Chuck 25/M/71"/185 at August 14, 2012 7:44 AM

Subbed knee-chest jumps for double unders.
23:23

Comment #56 - Posted by: Chuck 25/M/71"/185 at August 14, 2012 7:47 AM

M/37/186 Week two of crossfit and I am getting more excited everyday to see what I am going to put my body through!! Today was no exception 24:10:60... Almost puked!! LOVE IT!!:-D

Comment #57 - Posted by: Antoinne at August 14, 2012 8:01 AM

36/M/6'00"/195

10:55 rx
Round of 35 was brutal

Comment #58 - Posted by: Mark at August 14, 2012 8:02 AM

17:39 as rx'd

Comment #59 - Posted by: SB at August 14, 2012 8:11 AM

18:50
subbed single unders for double unders & doubled the reps
rest as rx'd
Not feeling today so it was a struggle. Need a better breakfast.

Comment #60 - Posted by: Tod M/42/5'10/180 at August 14, 2012 8:25 AM

25/M/6'1/165

13:42 Rx'd

My pull ups sucked during this one!!

Comment #61 - Posted by: Tristan at August 14, 2012 8:38 AM

Today is my second CF day, so im gonna try. best wishes from spain, europe

Comment #62 - Posted by: RCP at August 14, 2012 8:46 AM

26:02

hate pull ups!

Comment #63 - Posted by: Andres Pacheco at August 14, 2012 8:47 AM

Hey folks, I have a quick question:

When I wallball I try really hard and I functionally move to the max, you know, but I can't quite make the ball hit the 10-foot mark (but it's soo close, I hit the 9'8" mark regularly), I can still count those as completed reps, yes?

Comment #64 - Posted by: Mike Jones at August 14, 2012 8:50 AM

19:53 rx

Comment #65 - Posted by: gb 45/m/71"/185# at August 14, 2012 8:52 AM

39/M/5'7"/170

20:08 Rxd

:-) Tristan, I think mine must have sucked worse! Very dissappointing round of 35, might have to redo soon.

Comment #66 - Posted by: Gene at August 14, 2012 9:06 AM

17:02
Wall ball 12lb, assisted pull ups, single unders for first 2 sets (3:1)

Comment #67 - Posted by: Judy at August 14, 2012 9:30 AM

10m 34s as RX only missed 4 DBL Unders all wall balls unbroken
#56 Mark I felt the same way on that middle round when I picked up the jump rope I had that T-Rex arm feeling hahahah

Comment #68 - Posted by: Philssp at August 14, 2012 9:47 AM

f/39/125


I think I prayed to Jesus a few times during the wod!!

as rx'd!! My 2nd week of cf, I obviously have a way to go to better my times.
43:45

Comment #69 - Posted by: Janel at August 14, 2012 10:03 AM

Nice WOD
21:30

Comment #70 - Posted by: Bjarke Lorenzen at August 14, 2012 10:08 AM

23:58

subbed 45lb bar thrusters for wall balls and did triple the number of singles

I need to work on kipping pullups. I waste so much time and energy trying to stop swinging.

Comment #71 - Posted by: Greg H at August 14, 2012 10:23 AM

As Rx'd
M/21/160#
Time: 21:30
The DU I just could NOT string together. My breathing was off. I knew last night I shouldn't smoke the cigar, but it was offered and I was a guest.... smh

@Mike(s): You are correct, on all fronts. And, in the end, it is the athlete whom suffers (and those who follow their example). Each person is responsible, when not in competition or with a trainer watching their every move, to hold themselves to high standards. There were so many times today where I almost got a double under, landing just before the second pass, or where my chin just didn't get above the bar, and I didn't count those reps. Sure, it increased my time, but it will benefit me in the long run.

So, stick to your guns, stick to your standards, and know you're doing it better than those who aren't. You care. They don't.

Cheers,
Jared

Comment #72 - Posted by: Jared Krauss at August 14, 2012 10:32 AM

18:57 rx'd.

Comment #73 - Posted by: Jeff A. at August 14, 2012 10:34 AM

13:38 as Rx'd

Comment #74 - Posted by: Jetté 43/M/5'11"/175 at August 14, 2012 10:40 AM

Subbed dips for pull ups, 20 lb dumbell instead of medicine ball and singles instead of doubles but times 3.

Same number of rounds and reps. 19:38

Comment #75 - Posted by: Mindy C. at August 14, 2012 10:53 AM

Did 45# bar push press instead of wall balls (knees). Rest as Rx'ed.

14:40

Comment #76 - Posted by: Kevin C. (M/53/5'11"/175) at August 14, 2012 11:01 AM

18:39, subbed two 20lb dbs for wall balls. My cardio endurance sucks!!

Comment #77 - Posted by: JK/m/29/5'10"/205 at August 14, 2012 11:02 AM

Would like some good recommendations for a replacement exercise for wall balls.

Comment #78 - Posted by: Jim W at August 14, 2012 11:15 AM

22:33 including 5min of transit time between exercises (wall balls downstairs, all else upstairs)

Comment #79 - Posted by: Michael m/49/5'9"/175/MI Survivor at August 14, 2012 11:17 AM

m/42/175/5'8"

15:58

Subbed singles for Dble unders--100/80/50

Comment #80 - Posted by: Mike A. at August 14, 2012 11:22 AM

19:32. muscle fatigue set in with the 3rd set of pull ups

Comment #81 - Posted by: ian at August 14, 2012 11:22 AM

15:28
20# MedBall
Should've givin'er to break 15! Shucks!!!

Comment #82 - Posted by: Eric at August 14, 2012 11:26 AM

22:01. Already 100 degrees in the bay at 0930. Ugh, this worked me.

Comment #83 - Posted by: ScottMacArthur at August 14, 2012 11:26 AM

As rxd 13:46. Second round was tough. Tripped up on the dubs. Practice - practice.

Comment #84 - Posted by: Kurt/38/185 at August 14, 2012 11:32 AM

need to really work on my pull-up numbers
26:05

Comment #85 - Posted by: Alfonso m/24/170 at August 14, 2012 11:34 AM

m/44/5'11/176

15# ball - couldn't find a 20, frig was looking for as Rxed

19:30 (ish)

Comment #86 - Posted by: tom at August 14, 2012 11:40 AM

f/30/5'5/123

pull ups were w/ black 1/2 in band. would really like the gymnastics grips I ordered to get here sometime soon... totally crushed me.

20:28

Comment #87 - Posted by: kristen, Bagram AFG at August 14, 2012 11:44 AM

That video with Neil Amonson is great!

Be sure to watch it.

Comment #88 - Posted by: Kevin C. (M/53/5'11"/175) at August 14, 2012 11:55 AM

2012-08-14: 400m/10wb's/6 strict pu's/10ghsu's. 15rnds@59:38. 

Comment #89 - Posted by: gs at August 14, 2012 11:56 AM

M/18/145/5'7

Scaled single unders (doubled reps)
Rest rx'd 16:48. Hard as hell.

Comment #90 - Posted by: B. McCormick at August 14, 2012 11:59 AM

BALLZZ I LOVE CF and that one put things in place for me 50-35-20 2x single unders

Comment #91 - Posted by: Pat H at August 14, 2012 12:08 PM

30/m/200

not sure if i did this WoD correctly? I wasn't sure if I was suppose to do 50/50/50, 35/35/35...etc, please correct me if I'm wrong

1RD(?)
50 wall ball (20#)
35 pull-ups (weak as usual)
20 dbl-unders

20mins

Comment #92 - Posted by: g00gz at August 14, 2012 12:27 PM

Coming off of a nasty bug, scaled 45# thrusters for wall balls and tuck jumps for DU. Got a new pull-up bar though.

M/5'10/26/156

18:44

Comment #93 - Posted by: Paul at August 14, 2012 12:30 PM

M/30/230/6'2"

Out of shape, but WILL be in shape before too long. Scaled to 40/25/10.
15lb kettle bell thrusters.
assisted pullups(1.75in band).
single rope jumps(double reps).
19:06.
Still a good hard workout for me.

Comment #94 - Posted by: JWG at August 14, 2012 12:35 PM

A quick thought on the butterfly and the concept of "chin-unders" (a great phrase, BTW):

A pull-up is a good rep if the chin is over the bar AT ANY TIME IN THE MOVEMENT. The view offered in the video makes it difficult to see if the athletes have their chins over the bar before they start their movement toward the bar and down. The Butterfly is a circular movement and most athletes are actually on their way down as the chin comes to its closest point to the bar; they reach their apex behind the bar. It can be very difficult to see this from the front, and indeed I find it a bit difficult from the side if the camera is not shooting parallel to the bar.

Are some of the reps, especially for some of the larger athletes, "chin-unders"? Some look a little shy, but one can really only know with the proper camera angle, and the blanket statements above about the large percentage of reps not reaching the bar fail to take into account the details of the movement.

Comment #95 - Posted by: bingo at August 14, 2012 12:39 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, no running or jumping.
50-35-20 reps of:
Wall balls
Pull-ups
Step-ups
19:50
M/54/6’/205

Comment #96 - Posted by: Pete In Sun City at August 14, 2012 12:54 PM

As rx'd
16:04

Donna, try youtube and search kipping pullup progression', then practice what you see. Very important to keep the hollow body position to the top of your kip movement, and to push away from the bar after the chin goes over the bar, it will really help with the rhythm.

Jim W, check here http://www.crossfit.com/cf-info/faq.html#Substitutions0 find the weight that suits you for your level and go for it.

Comment #97 - Posted by: sebastian m/43/180/6'2" at August 14, 2012 12:59 PM

12:34 rx'd. Weak on the Pullups

Comment #98 - Posted by: Chris at August 14, 2012 1:02 PM

Male /31/ 6-2/ 234

Time: 19:24

Comment #99 - Posted by: Rocker at August 14, 2012 1:02 PM

19:19 rx'd. (except med ball was only 15 lbs. heaviest there was) finally getting better at double unders almost did the last set unbroken

Comment #100 - Posted by: Josh M/19/173lbs/5'6" at August 14, 2012 1:06 PM

@ #86 g00gz.
the number of reps are per each movement per round. i.e. round one: 50 wall balls, 50 pullups, 50 double unders. round two: 35 of each and so on. the WOD demo videos usually answer any questions.

Comment #101 - Posted by: JWG at August 14, 2012 1:08 PM

22:22 Rx'd

Really, really have to get better at kipping and stringing DU's together!!!

M/28/5'9/170

Comment #102 - Posted by: Joel C at August 14, 2012 1:09 PM

Subbed 45-lb thrusters (no 20-lb ball). Rest as RXed.

28.31

I'm...I'm not good.


37/m/165

Comment #103 - Posted by: KC at August 14, 2012 1:16 PM

Travel MOD WOD
30lb DB thrusters (vs. Wall Ball)
3 singles = DU (short jump rope)

28:32

M/52/190lb

Comment #104 - Posted by: Mazzone, Chantilly at August 14, 2012 1:24 PM

15:40

Comment #105 - Posted by: hin at August 14, 2012 1:33 PM

As Rx'd:

39:34

Comment #106 - Posted by: Jonathan Offen at August 14, 2012 1:35 PM

m/5'8/180

As rx'd: 43:16

Probably a bit too dehydrated to do this one, and did it on a bar suspended on straps, making the kipping significantly more difficult.

Comment #107 - Posted by: nelsmich at August 14, 2012 1:45 PM

Subbed wb shots for KB thrusters, push ups for pull ups (learning kipping pu so on the bar every day) and forgot my jump rope so subbed du for situps. Time 17:48
http://www.fitocracy.com/entry/11135518/

Comment #108 - Posted by: Renato at August 14, 2012 1:48 PM

M/34/6'3"/200

12:33

Comment #109 - Posted by: Ben S at August 14, 2012 1:52 PM

CFWU
26:30 (jumping pu's)

Comment #110 - Posted by: Tom J 46/6'/220 at August 14, 2012 1:55 PM

25:59 Struggled with the pull up but made it through as rx'd!

Comment #111 - Posted by: Jason Rose at August 14, 2012 1:55 PM

I love how she says "Wall Balls" <3 <3 ... besides this is an excellent WOD.. as always

Comment #112 - Posted by: Rob at August 14, 2012 2:01 PM

M/43/5'8"/170

Rx'd - 12:50

Comment #113 - Posted by: Jon Craig at August 14, 2012 2:10 PM

M/38/175/

Subed 35lb kb for wall balls
Jumping pu
Double unders as rx'd

13:09

Comment #114 - Posted by: Chris at August 14, 2012 2:16 PM

As rxd
16.27

Comment #115 - Posted by: Jonblaze at August 14, 2012 2:29 PM

12:55 with 45lb thrusters

Comment #116 - Posted by: MAGNUS at August 14, 2012 2:54 PM

30-20-10
Dumbell Thrusters
PullUps
Double Unders
15:19
Good Workout

Comment #117 - Posted by: dyagg at August 14, 2012 2:57 PM

50-35-20
Thrusters with 45# bar in lieu of wall ball
18'33". Lost some skin during pullups. I'll live.

Comment #118 - Posted by: Manny at August 14, 2012 3:24 PM

19/m/165#

11:41

As Rx'd except for a 12# ball and single unders instead of doubles x2 reps for jump rope (100,70,40)

Comment #119 - Posted by: Lex at August 14, 2012 3:35 PM

M/35/5'4"/145lbs
As RX'd
11:40

Comment #120 - Posted by: Matt Burritt at August 14, 2012 3:51 PM

13:30

Comment #121 - Posted by: mlt at August 14, 2012 4:02 PM

Forgot the rep scheme so I did 50-40-30 of 45lb Thrusters, Pull-ups, x3 Singles (still working on the doubles) -- 16:51

Comment #122 - Posted by: Mark Frazier at August 14, 2012 4:03 PM

Kim, are you stationed in Cp.Casey/Hovey?

Comment #123 - Posted by: Jun at August 14, 2012 4:22 PM

M/45/5'-11/205#
19:41
subbed: 40# thrusters & jump tucks
pull-ups rx'd
50/35/20

Comment #124 - Posted by: DannyG at August 14, 2012 4:32 PM

As rxd 23:12

pullups were VERY broken.

Thanks

Comment #125 - Posted by: mikeyb m/51/179 at August 14, 2012 4:37 PM

14:43

Comment #126 - Posted by: Mavrick at August 14, 2012 4:47 PM

M/27/ 6'0"/ 185
#20Lb Med Ball
pull-ups (band assist)
single unders

19:58

Comment #127 - Posted by: WBLEJ at August 14, 2012 4:53 PM

19:54 SLOW!

Pullups were in 93 degree garage oven. That didn't help.

Comment #128 - Posted by: Craig Fletcher M/40/6'4"/220 at August 14, 2012 5:19 PM

28:00 w/ 3x single unders. 1k row wu 4:03.

Comment #129 - Posted by: kevin o at August 14, 2012 5:40 PM

RX'd

13:30

Comment #130 - Posted by: PeterG at August 14, 2012 5:42 PM

Epic fail... Pull ups killed me! 34:12

Comment #131 - Posted by: Larry Washington at August 14, 2012 5:44 PM

Broke my watch during swimming wod.. think it read 15:52 :)

Comment #132 - Posted by: abh f/26/5'5/130 at August 14, 2012 5:56 PM

With knee to chest jump:
26:30
wall ball 12kg(27lbs)
M/40/184cm/96kg

Comment #133 - Posted by: lucio1928 at August 14, 2012 6:11 PM

32 minutes

Double unders were pretty easy wall balls not too bad except left knee pain but pulls killed me on this one

Comment #134 - Posted by: cleveland at August 14, 2012 6:33 PM

14:24

Comment #135 - Posted by: Tyler Scott at August 14, 2012 6:44 PM

36/f/165/5'6"
20:22 with pullup assist

Comment #136 - Posted by: shay at August 14, 2012 6:52 PM

8:17 (Round of 50 only - no more pre-workout supplement!)

Comment #137 - Posted by: B. Rhaly at August 14, 2012 7:07 PM

3 miles on the bike
Work up to 5 rep max Bulgarian squat (190 right and left leg)
55lb weighted pistols 10 each leg
13:20 on the metcon as Rx'd

Comment #138 - Posted by: Cole at August 14, 2012 7:08 PM

11:10 with a 14# ball.

Comment #139 - Posted by: texinma (m/43/5'7/148) at August 14, 2012 7:20 PM

M/24/145#/5ft10in

Subbed 45# thruster for wall ball and knees-to-chest jumps for double unders.

34:45

Pullups were broken; had to kip for most of them, and had to jump off the floor, pullup, and then slowly let myself down for some on the last 15 or so on the first two sets.

Comment #140 - Posted by: trudd at August 14, 2012 7:38 PM

36:24
Ring pull-ups & 2 regular rope jumps instead of D.U.

Comment #141 - Posted by: DJD at August 14, 2012 7:41 PM

M/44/185

As Rx'd

21:24

Comment #142 - Posted by: toby or not toby at August 14, 2012 7:43 PM

21:30

Comment #143 - Posted by: Connor (M/24/155) at August 14, 2012 7:47 PM

mis understood the WOD
...

done
50 wall balls
35 pull ups
20 double under

5:01 :(

probibly took near 20:00 if done Rx'd

Comment #144 - Posted by: Hosuk Jin at August 14, 2012 7:48 PM

21:30 Rx'd

Comment #145 - Posted by: Connor (M/24/155) at August 14, 2012 7:48 PM

10:44 (Rx)

Comment #146 - Posted by: Antonio Reyes at August 14, 2012 7:58 PM

10:44 (Rx)

Comment #147 - Posted by: Antonio Reyes at August 14, 2012 8:00 PM

Did puppies version with assisted pull ups, 6 lb ball, 8ft target). 15:56

Comment #148 - Posted by: Jen Smith at August 14, 2012 8:23 PM

Subbed tuck jumps for double unders, otherwise as rx'd;

22:31 (pr)

Comment #149 - Posted by: coyo at August 14, 2012 9:28 PM

M/43/5'10"/200#

As Rx'd- 13:18
Then did 5 sets of 10:
-Burpee to Box jump
-Ring Dips

Comment #150 - Posted by: Nate at August 14, 2012 9:34 PM

m/29/180cm/70kg

50-35-20 reps of:
45# thrusters
Pull-ups
Double-unders

13:06

Comment #151 - Posted by: ukr17 at August 14, 2012 10:25 PM

20:40 as Rx
Wallball in rain/darkness = faceball.

Comment #152 - Posted by: az_sardog m/36/6'1/186 at August 14, 2012 10:36 PM

50-35-20
45# thrusters
Pull ups
Tuck jumps

25:53

Comment #153 - Posted by: Saganamooo at August 14, 2012 10:46 PM

18:21

Scaled wall-balls to 7kg
Subbed 3:1 single-unders for double-unders

Comment #154 - Posted by: Brett (M/24/188cm/77kg) at August 15, 2012 12:05 AM

as Rx'd 23:13

My Double unders still are in horrible form. I had to stop after 1 or 2, sometimes was good and I could make 3 in a roll, then again, Then 1, then again, then 1... and so on..

That killed my time.

Comment #155 - Posted by: hugo lopez at August 15, 2012 12:40 AM

Still working on pull-ups especially when we string together so moany of them in a WOD. Used bands and came in at 12:53.

Comment #156 - Posted by: Rocky at August 15, 2012 3:02 AM

13:50 as rx'd.

Comment #157 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at August 15, 2012 7:02 AM

31:38

Comment #158 - Posted by: Brett C. m/30/6'0"/175lbs. at August 15, 2012 7:19 AM

1st time back in 3 years.

Warmup 10 reps (12 minutes)
----------------
- skipped pull up (because of wod)
- no back ext mach. Did roman dead lfts 45lb dbls

WOD (25 mins with a page to the day care in between)
---
- Could not do dbl-unders and didn't have a rope so doubled the reps and simulated jumping rope.

----------------
50 Wall-Ball (Basketball)
50 Pull-up (Assisted 30%, 50%, 70%) but completed
100 simulated jump rope

35 Wall-Ball (12lb Medicine ball)
35 Pull-up (Assisted 50%)
70 simulated jump rope

20 Wall-Ball (12lb Medicine ball)
20 Pull-up (Assisted 40%
40 simulated jump rope

Comment #159 - Posted by: pfunk76 at August 15, 2012 7:28 AM

1st time back in 3 years.

Warmup 10 reps (12 minutes)
----------------
- skipped pull up (because of wod)
- no back ext mach. Did roman dead lfts 45lb dbls

WOD (25 mins with a page to the day care in between)
---
- Could not do dbl-unders and didn't have a rope so doubled the reps and simulated jumping rope.

----------------
50 Wall-Ball (Basketball)
50 Pull-up (Assisted 30%, 50%, 70%) but completed
100 simulated jump rope

35 Wall-Ball (12lb Medicine ball)
35 Pull-up (Assisted 50%)
70 simulated jump rope

20 Wall-Ball (12lb Medicine ball)
20 Pull-up (Assisted 40%
40 simulated jump rope

Comment #160 - Posted by: pfunk76 at August 15, 2012 7:31 AM

13.52

12lb ball, biggest at gym, the rest as rx. Really bad at DU still, but getting better.

Comment #161 - Posted by: husar at August 15, 2012 7:34 AM

13:33 RX M/39/200
That hurt!!!

Comment #162 - Posted by: Tony at August 15, 2012 8:20 AM

Awesome Video Neil!

Anyone know the song name at 12:09?

Comment #163 - Posted by: Don at August 15, 2012 9:34 AM

M/25/216

36:34 Rx

Comment #164 - Posted by: Wil at August 15, 2012 10:35 AM

14:31

Comment #165 - Posted by: JTJ/M/28/160 at August 15, 2012 11:15 AM

37:18

Comment #166 - Posted by: myles456 at August 15, 2012 11:25 AM

18# ball. Otherwise as Rx

14:11

M/168#/6'/38yrs

Comment #167 - Posted by: britishfireman at August 15, 2012 12:48 PM

One of the best CF vids I've ever watched. Great job folks. Motivating.

Comment #168 - Posted by: Steve S. at August 15, 2012 2:44 PM

F/126#/27yrs

13:54

12#ball (didn't have 14#female ball)
One leg band assist pull ups (full ROM, chin over bar)
Double unders (added 2 singles after every double...I don't have a speed rope so I still can't do the double unders back to back...but hey! That means extra kcals burned! Lol )

Comment #169 - Posted by: Jmb at August 15, 2012 2:45 PM

15lb Wall balls
Pull ups as rx'd
Subbed 2 x single unders

20:36

Comment #170 - Posted by: D. Peterson at August 15, 2012 3:09 PM

Hi-rep pullups = injuries for me (twice, different each time). Lesson learned.

50-35-20 of
Chest-to-deck pushups, 1pd KB swings, 12" jump & touches

9:49

Comment #171 - Posted by: Benny M/43/74"/225 at August 15, 2012 3:22 PM

20 lb KB, doubled up on single unders
17:03

m/23/5' 11"/205

Comment #172 - Posted by: tjb at August 15, 2012 4:41 PM

32/M/215/6'5"

24:04 Rx

Tecnica!

Comment #173 - Posted by: Nick at August 15, 2012 6:08 PM

21:38 did it next day. Crushed my spirit.

Comment #174 - Posted by: Matt at August 15, 2012 6:16 PM

as rx'd @ HCHS

13:17

Comment #175 - Posted by: ferb44 173# at August 15, 2012 6:56 PM

about 36 min rx'd
done after 400m run/500m row WOD
probably didn't help

Comment #176 - Posted by: john h 44/205 at August 15, 2012 8:07 PM

24:10
scaled to 10# ball

Comment #177 - Posted by: JT m/39/5'10"/175 at August 15, 2012 9:19 PM

19:26 as Rxed

Comment #178 - Posted by: Bird m 49 69" 180 at August 16, 2012 3:55 AM

M/42/200/5'11"

As Rx'd

28:26 min

Comment #179 - Posted by: Pjduenas at August 16, 2012 8:05 AM

Still rehabbing wrist, so instead of catching a ball, I did push-ups. Not as hard, but it challanged my wrist more. I just got back to a flat hand push-up. I have been doing them on fists the tops of my palms.

13:34 with tuck jumps and push-ups instead of wall balls

Comment #180 - Posted by: bobbo at August 16, 2012 8:11 AM

No double unders.

20:43

Comment #181 - Posted by: Sinal M/33/5'9"/215lbs at August 16, 2012 10:28 AM

17:04 as Rx'd, favorite wod yet.

Comment #182 - Posted by: Dylan M/18/5'7"/150# at August 16, 2012 12:04 PM

17:04 as Rx'd, best wod yet.

Comment #183 - Posted by: Dylan M/18/5'7"/150# at August 16, 2012 12:05 PM

13:30 M/25/6'2"/230
EASIEST WOD EVER!

I did air squats subbed for wall balls
I did back extensions subbed for pullups
I did pushups (from my knees) subbed for double unders

Same amount of work anyways I think... dont you?

Comment #184 - Posted by: Kev at August 16, 2012 12:27 PM

27:30. Sub'd #45 thruster, pullups, tuck jumps.

Comment #185 - Posted by: scfd1_9607 at August 16, 2012 5:12 PM

15lb ball
Jumping pull ups
2 singles for every double under
SD 30-20-10
18:20

Comment #186 - Posted by: Rob at August 17, 2012 5:15 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 14:32
I twisted my ankle the morning before and it was still pretty stiff and sore. I think that was what was messing with my head a bit on the DUs.I usually KILL the DUs, but last night I was tripping all over the place... I didn't warm up an insane amount, and to be honest I wasn't as intense as I normally am. I think that I did well on the last WOD of the heavy OHS, FS & BS and this was a little bit of a let down.
This WOD was a killer. I felt it in my lungs big time (like Open workout 11.1) I was pacing a little bit with the wallballs, and to be honest I can't remember the last time I did higher rep pullups... and I felt them. I normally kill pullups as well, but i had to break them up a bit more than I had thought. I think I could easily shave off a couple minutes off that time. I was looking for sub 12 but that will come.
I love the combo of pullups and DU.. your forearms get a little spicy and then the rope is SOOO much harder to feel passing and controlling it. I am going to work that combo in every once in a while for sure.
GREAT WOD.

Comment #187 - Posted by: Anton at August 17, 2012 7:41 AM

50/M/180
Sub'd
30-20-10
14:43

Comment #188 - Posted by: Zim at August 17, 2012 12:29 PM

as rx'd

14:28

Comment #189 - Posted by: Bells at August 17, 2012 12:44 PM

M/33/215/6'-2"

RX - 19:47

This just seemed silly after completing the following WOD as a previous WOD:

4 RNDS w/ IOTV (Improved Outer Tactical Vest aka what we wear to protect us from bullets and random fragmentary objects that like to kill - weighs about 40#)

30 HRPU
15 Pull Ups
30 Sit Ups
15 Med Ball Clean 20/14#

Comment #190 - Posted by: alao at August 17, 2012 2:01 PM

M/27/6'4"/295

25:02

Comment #191 - Posted by: Ranger83 at August 17, 2012 4:54 PM

17:43 (PR first time doing this one)

Comment #192 - Posted by: lucien at August 17, 2012 6:44 PM

Hats off to anyone in the sub 15 minute camp on this one. Nasty of combo of movements as this was much more difficult than it reads on paper. 15:40.

Comment #193 - Posted by: T at August 17, 2012 8:22 PM

as rx'd (hands tore during WOD, which definitely hurt)

22:29

Comment #194 - Posted by: Saam at August 18, 2012 8:56 AM

50-35-20
45lb Barbell Thrusters
Pull-ups
Tuck Jumps

Time: 20:15

Tougher then it looked! Pull-ups killed my time in rounds 35 and 20...couldnt get more then 8 kips before losing grip strength.

Comment #195 - Posted by: RDub-PT at August 18, 2012 10:59 AM

As rx'd - DU's took forever!! Ugh.

Comment #196 - Posted by: Drew m/44/168/5'10" at August 18, 2012 2:13 PM

28:52

Comment #197 - Posted by: Drew m/44/5'10/168 at August 18, 2012 10:15 PM

M/178cm/80kg/32
Wow that sucked big time. Rx'd 14:54

Comment #198 - Posted by: Andre at August 19, 2012 2:13 AM

M/28/5'7''/175

15:23 as RX'd.

Comment #199 - Posted by: Nate at August 19, 2012 6:22 AM

M/22/5'11"/187
22:22.4

sub singles for DUs. still can't do them.

Comment #200 - Posted by: Miles Forks at August 19, 2012 1:34 PM

17'56"

Comment #201 - Posted by: RAD at August 20, 2012 4:39 PM

Jeff @ work
Dynamax ball
11:38

Comment #202 - Posted by: Jeff & Charity @ CF Snohomish at August 20, 2012 6:03 PM

18:42

Comment #203 - Posted by: nsb at August 20, 2012 7:54 PM

Scaled to 40-25-10

14:35 (20# ball)

Comment #204 - Posted by: pickle93 (m/41/6'/183) at August 20, 2012 11:25 PM

45# Thruster
Pull Up
Quick Feet
18:59

Comment #205 - Posted by: Steve at August 21, 2012 3:16 PM

Warmup:

Crossfit warmup

WOD:

13:27

Post-WOD:

35 L-pullups in 6:12

Comment #206 - Posted by: savetheh at August 22, 2012 5:00 AM

17:45

Comment #207 - Posted by: MikeyPaul - M/30/5'8"/170 at August 22, 2012 7:34 PM

Subbed 20# db thrusters

18:40

Rough! PUs took forever.

Comment #208 - Posted by: gremnatious at August 24, 2012 3:04 PM

wb
neutral grip jumping pu
100-75-50 su

time: 27:09

m/41/5'8/240

Comment #209 - Posted by: phat boi at August 25, 2012 12:10 PM

m/38/5'9/183
CFWU-2. Monkey touches instead of PU 2nd. Superman. Burgener. Row 500m.
17:29
WB a little better. Good job getting hips back for the most part. Get ball to just above bricks for 10'. PU slower than normal. New grips still getting broken in. DU a little touch b/c I was tired!

Comment #210 - Posted by: jrm at August 27, 2012 6:40 PM

Time 26:25

Comment #211 - Posted by: Jeff Gebbie at August 29, 2012 6:42 PM

Wall Balls shots 20 lb 17
Pull-ups 30
Double-unders 30
Wall Balls shots 12
Pull-ups 20
Double-unders 20
Wall Balls shots 7
Pull-ups 10
Double-unders 10
13:08

Comment #212 - Posted by: Jason O'Dell at August 30, 2012 9:04 AM

17:03

only two rounds with 12 lb med ball.

Comment #213 - Posted by: Crossfit Chris at August 31, 2012 1:41 PM

only 2 rounds with 12 lbs med ball
17:03

Comment #214 - Posted by: Crossfit Chris at August 31, 2012 1:42 PM

M/36/5'11"/195
8/21/12

Wall Balls, Pull Ups, Tuck Jumps (25-18-10)
BP 115 x 25, 135 x 18, 155 x 10

Comment #215 - Posted by: Rob S at September 3, 2012 9:14 AM

13:54 Rx

Comment #216 - Posted by: fathertyme 34/m/6'/175# at September 4, 2012 1:24 PM

50-35-20 reps of:
Wallball
Double under (sub is 2x the singles)

Aly 7:31 (14/s)
Christina 12:17 (10/s)
Marianne 8:46 (14/du)
Sam 8:30 (10/s)
Sydney 9:07 (10/s)
Ryan 6:40 (20/du)
Emma 7:14 (20/du)
Murley 7:57 (20/du)
Sydni 10:49 (20/du)
Chris 4:56 (20/du)
Alan 7:02 (20/s)
Jacob 7:46 (20/s)
Anita 7:48 (20/du)
Craigen 7:38 (14/s) singles were double under rep scheme
Coach Kim 11:18 (20/du)
Mrs. Pip 7:17 (14/s)
Renee 8:03 (10/s)
Crystal 5:49 (10/s)
Joe 6:07 (14/s)
Mr. Wonsil 6:49 (14/s)
Mama V 7:48 (10/s)
Mrs. Carey 6:25 (10/s)
Morrow 7:35 (20/s)
Mr. Carey 7:24 (14/s)
Meghan V 9:56 (14/du) double unders were single rep scheme
Alexis 7:50 (10/s)

In-season 25-20-15

Erin 4:23 (10/s)
Jason 3:53 (14/du)
Ricky 3:47 (14/s)
Conor 3:58 (10/s)
Frankie 4:54 (14/du)
Kyle 5:10 (6/s)
Katie 4:44 (10/s)
Abby 4:51 (14/du)


"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Murley 47:10 (green band/knee)
Jesse 55:41 as rx'd
Jay 57:15 as rx'd

Comment #217 - Posted by: BFCC at September 5, 2012 7:00 AM

19:32 w/ 2x single unders

Comment #218 - Posted by: SF at September 29, 2012 1:38 PM

23:35 05.12.12 back after 1 week off inj.

Comment #219 - Posted by: zenoperegrinus at December 5, 2012 4:31 AM

CFWUx2 (PUs and dips 1st rd only)
22:22

Comment #220 - Posted by: Doug at May 2, 2013 12:31 PM

18#WB
sub hug-a-twinkie for pullups
13:19

Comment #221 - Posted by: sr at August 14, 2013 8:24 AM
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