I love that picture-fitness is not a matter of resources-as the saying goes "where there's a will there's a way!" Great display of will Mr. Ollennu!

No Excuses. Were going to see him in the games!

wod says pull-ups but demo video is chin-ups. Which one is it?

Any ideas for people that are doing pull ups with bands...if you can't do a bodyweight pullup once. Does it make sense to add weight...thoughts??

Is there something I'm missing on this wod? A total of 7 weighted pull ups seems a little dull for crossfit. Can someone explain this workout in full detail.

#5 Jake Skeen
The WOD is a strenght workout, therefore the intensity level is diffetent from a metcon WOD. The aim is to go maximum effort in order to achieve a one rep max by the 5-6th rep. You take a 3-5min rest in between reps as needed. It doesn't seem like much, but if you give your max effort each rep, trust me, by the end of it you're gassed. Hope that helped...Have a good WOD!

Way to work arch! We all expect you to do fancy box jumps at OCCF now .I'll think of something cleaver for you to jump on.

ARCH!!!!!

@ #4, Keith

If you are currently using bands to assist you it does not make sense to add weight. You're progression will be to reduce the thickness of the band used to assist you, that will addmore resistance to each set.

97.5lbs@ 5'8"/151lbs

Keith,

No, it does not make sense to add weight while using bands. I agree with the comment above - cut down on the assistance of the bands for each rep. Another thing that I do is negatives. Get help getting to the top of the bar and then go down as slowly as possible. For each one, try to lengthen the amount of time it takes you to go to a full extension. Go all the way down to a dead hang! I have been working hard this summer to achieve my goal of doing 1 pull-up starting with negatives and then with my feet on the ground and pulling myself up. I always start with my arms fully extended or from a dead hang and now I can do at least 6! Good luck!

I hated doing box jumps on that sink. Especially when I get tired because its hard to jump accurately onto the sink. But I miss working out with all my crazy equipment in Ghana.

Rock on Arch! You are the box jump extraordinare at Oakland County Crossfit :)

BW-36#-54#-70#-96#-106#

I'm completely new to Crossfit, so while the workouts are intriguing I'm still confused. For example, besides the weighted pull-up workout listed above, what else would be recommended?

@Jake #5: I actually agree with you; strict pullups are a strength of mine, and there's no way this WOD could really gas me, even if I go as heavy as possible on every rep. But that's fine, because we can just scale up. I personally will probably do 10*1 or 14*1 AHAP.

hey thanks for these free workouts helps me so much for wrestling and now my school has its own crossfit program

PAT! NICE JOB MAKING THE MAIN SITE! We miss you at CrossFit Morristown1

That picture is extremely cool. Worldwide. CrossFit.

Hey Akram, what school?

M/29/136#

kgs: 11-16-21-26-31f-28.5f
lbs: 24-35-46-57-68f-63f

Best was 26kg/57# (42% of BW)

@5 jake & @15 kenny. I too have no difficulty with pull ups. However, this is just a base line for your WOD. We do a lot of strength days, kinda. I like to do a solid warmup with a lot of mobility and ROM work before hand, way more than I would for say a metcon. Then after my workload is done, about 20-30 minutes, I might do a little amrap of something to finish out my hour. Also I warm up with a few sets for these strength days, adding it to my warmup. I'm hoping to get around the 120 range tomorrow on this. Peace love and bacon.

Thank you for all the inspiration.

M/33/5'10"/165

16-21-24-40(f)-40-24-24 all kg

2/28/12 - 40-55-62-72-82-90-100
Today - 50-60-70-80-90-102pr-105pr

5-15-25-25-25-25-25lb negatives

M/44/5'11"/195

25-30-35-40-45-50-55(f)

Did this one last week. Got 41 kg (90 lbs) for a new PR! Should add that it was half a year since my last weighted pullups session. Constantly varied..

20-25-35-45-50-55f-50f
All lbs.

I don't have a belt with a chain...any ideas on how to attach the weight without killing me?

5/10/10/15/15/20/30 185 lbs, dilly dallied too long with the lower weights, didn't have enough confidence; lesson learned CF rebirth 9/19/12 after broken leg

Are these kipping pull ups?

45-55-65-70-75-80(f)-80(f)...BW - 138

Lee, we've used bands before pretty efficiently

BW = 180.
25#, 25#, 25#, 30#, 35#, 40#, 40#.

Still need some work :p
Great workout though!

@Lee:
I also didn't have a weight belt or anything. I usually take a DB and put it between my thighs. Cross your feet over to make sure the weight stays in place. Works well.

M/34/6'3"/200
75-85-95-100(F)-100-95(F)-95(F)
Prev:
50-80-95-100-105(PR)-110(F)-105(F)
45-75-85-95-100(F)-95(F)-85
45-70-80-90-95-100(PR)-105(F)
45-70-80-85-90-95(PR)-100(F)
45-70-80-90(F)-80-80-80(F)-70
60-80-80-80-60-60-60

M BW: 77 kg

RXd
18-20-22-24-26-26-28 kg

M/23/5'9"/150lb/vegan/injured infraspinatus

BW/25/35/45/70/90 lbs.

between "angie" and the deadlifts yesterday just glad I had any grip strength left at all. Could feel a struggle even at typically very light weight right from the beginning.

02-28-2012: 25,35,45,55,65,70,75(f)
09-20-2012: 30,35,45,55,65(f),65(f),55

M/31/ 6'2 200 lbs

M/31/5'6" 145 lbs

25-35-45-55-65-75-75

M/67kg/5'9
20-25-30-35-40-45-50
Started doing crossfit the beginning of September, I'm hoping to do the WOD at recommended weight by December!

Where can I get a Crossfit Praha t-shirt like the one in the video?

Subbed:
3 rounds for time:
400 meter run
8 snatches (95 lb)
7 muscle-ups
16:19

45, 55, 65, 70, 75, 80f (1/2 way though!), 75f

Once you fail, even dropping weight and trying to get one in seems unlikely. Those saying this is "dull" for a CF WOD either aren't giving it their best or don't understand the concept, or both. It's not meant to "gas" you. Y'all must have rested on the previous two days WODs as well because those were some 93 Octaners. Congrats to those who improved their past bests today.

b/w 175
35,45,60,70,80,90,100

90-90-100-100-110-120-125PR

F BW:113lb
10, 25, 35, 40, 40, 40, 40 (failed), 35

M/40/5'10"/191lbs

15,20,25,30,40,50,55lbs

I didn't have any way to load more weight on myself, could have gone heavier.

Did Tabata sit-ups after: 11

Never Quit!

2.5 - 5 - 7.5 - 7.5 - 10 - 10 - 12.5 kg

Not much, but when I started crossfit a few months ago I couldn't even do 1 with BW (100kg), so actually happy with that!

70# @ 173 BW

45
55
65
75
80
55
60

My favorite WOD.

BW- 163
45-55-65-70-80-90(pr)-95(f)

Feeling pretty good for an old guy.
Semper Fi!

45/m/160
45, 70, 90, 90, 100, 100, 110, 110 (f)

70
85
95
107.5(pr)
115(pr)
125(pr)
95 2 reps

BW 136.8 today

50/50/75/75/80/80/85

All reps mixed grip, no swinging or kicking, full extension at bottom to chin fully over bar with a 2-3 second hold at top.

Afterwards: 5 sets 50x5

M/5'8"/180/36
The odd 127# came from my weighted vest being 42#+85#Dumbell
60
70
80
100
110
120(pr)
127(pr)

45/45/70/70/90/106/111 BW=198lbs

Overhand grip, full extension, no kipping, chin to bar.

M/5'11"/185/34
25-35-45-50-60-70-80
Had to use a backpack, a little awkward but got the job done.

M 170# 23 y/o

45,55,70,75,75,80,80

M/5'9"/170/23

Used wide grip, palms facing away, not like the in the video...

20/22.5/25/27,5/30/32,5/35/37,5/40/42,5/45(f)all kg

M - 176cm - 165lbs
messed up, started at PR and didn't manage anything afterwards
74.8/34 (p)
83.6/38 (f)
79.2/36 (f)
79.2/36 (f)
74.8/34 (f)
74.8/34 (f)
70.4/32 (p)

M/24/182/6'0

12-16-20-24-30-36-40(f) kgs

No weight belt at the gym today! :-( No worries just utilized dumbbells :-)

30lbs,50lbs,65lbs,70lbs, 75lbs, 80lbs, 100lbs...I really felt stronger than I thought I was. Been doing CrossFit since August 6th 2012 and let me tell you my body and the way I approach everything in life has changed 180 degrees for the better.
Thought I was in shape doing natural bodybuilding shows!! NOT!!! Hahahah!

Finishing a great book everyone should read "Inside The Box" by T.J Murphy....CrossFit coupled with the Paloe diet has transformed me in ways I never dreamed of...Happy CrossFitting my fellow CrossFitters :-)

M/26/170/5'11"

45-90-100-115-125(PR)-135f-90

One of my favorites too. Got really close on the 135. That's the weight I wanted.

Second week back on crossfit after tearing my labrum
M/23/265/6'5"

Assisted pull-up

100-95-85-75-65-65-40

Row 1000m- 3:56

Feels good to be back

35-45-50-70-75-80-85F

A beautiful Fall day in upstate NY!

Thanks again Lynne!!!

PO: 90/100/110/115(PR)
PI: 125/135/140(F)

5 Mile Run -

52 Birthday Burpees for special crossfitting friend:)

Ironically I know people who would pay top dollar for a reclaimed, fire clay farmers sink, which is what he appears to be jumping on. One mans trash (plyo box) is another man's...

M/32/5'7"/135#

35-45-55-70-90-115(f)-105

40kg

Sean 110# same PR
Lorie awesome day for her. Got a 90 degree bend on her pullups. So proud of my gorgeous wife. Next time I see a full pullup

58
68
78
88
93
98
100.5 (fail)

@bodyweight = 180# (w/ clothes). Then max reps @ 38# = 11 reps (PR).

Felt good today, 15# better than last time, and only 5# off PR. Might have been able to squeeze out a 12th rep at the end, but my grip was just about done.

Military grip 45-55-70-75-80-85-80
M/21/5'9"/155

age 22 bw 170

45/70/75/80/85/90(f)/90(f)

Ryan Richard
45/70/75/80/85/90/95(f)

Personal data:
BW: 185 Lb / 84 Kg

Max weight: 95 Lb ~ 52%BW. Yeaah!

Would love to see a feature/hear news about CrossFitters in Ghana or other places in West Africa.

@ David
There is no Crossfit in Ghana. I looked around when I was there, but I didn't find any Crossfitters or Crossfit. I had to do my own thing in my house under a mango tree with crazy equipment like using car parts as weights and sinks for box jumps.
But it will be nice if someone opens a Crossfit in Ghana.

55-70-80-90-100-110-115(F)

35-40-45-50F-50-55F-55
severe pain in my neck after I did this due to lack of warm up, MAKE SURE YOU PROPERLY WARM UP! I DIDN'T AND GOT HURT!

@ Archibald
That is a great approach. I visited there a couple of times and loved the people. How applicable do you feel CrossFit is to the average Ghanaian? Do they have enough time and/or resources?

20kg-30-35-40-45(PR)-50(PR)-55(f)
Body weight - 77kg

Male 5'10" 200

10-35-25-25-35-53-53

Was exhausted after a crossfit circuit training for pt today!

Hoooah!! Army Crossfit!!

BW : 55kg(121#)

10kg-20kg-30kg-40kg(f)-35kg(f)-35kg(f)-30kg

5 mile run, 52 Burpees EB!!

M/52/190lb

Why post subs? Are they relevant?

f/43/180/5'10"

I did Lynne instead. 5 rounds of Max reps of 115# bench press (supposed to be body weight) and pullups

Bench press 10-10-8-6
Pullups 11-11-8-9

I only did 4 rounds as my son came down to inform me that my daughter had just soiled her underpants.... after mopping that up, I just didn't make it back into the garage for that final set.

Escanaba, MI
f/46

WOD ""Diane" 21-15-9
#80 deadlift
24" box for HSPU

tabata
115#hang clean
115#push press
8 7 6 6 6 6 6 6
8 7 5 6 6 5 5 6
after noon
one minute amrap
one min rest x10
split snatch alt legs
8 9 8 8 8 9 8 9 1o

Very new to CrossFit

Warm up with 300 jump ropes and 30 squats

10-10-10-10-20-20f-15lbs

30 y/o, 6'2 185lbs
Cool down with 200 jump ropes and 20 squats

53-63-73-80- 90F-70- 70 (20 Sep '12)
70-80-85-90F-90F-90F-85F (28 Feb '12)
35-53-63-70- 80- 90F-85F (13 Feb '12)

Great picture!
10-20-25-30-35 (fail)- 35 (fail... almost got it!)-25

m.32.69.170;
45,45,45,45,50,50,60(pr);

All sets at 90lbs.

M/33/166/5'6

Rx: 30/40/50/60/60/60/60

TKA over 5 months ago, Progress is good
Modified
Weighted pull-ups:
5 x 5 with: 10lbs
5 x 5 with: 20lbs
5 x 5 with: 30lbs
5 x 5 with: 20k
(250lb Weight limit on my Power tower)
M/54/6’/204

m/40/6/195
35
45
55
65
70
75
80

75-80-90-90-95-95-100(f)

25, 50,75,100,100,100,100. In pnds. Body weight is 215. Then performed yesterdays wod.

Male/24/6'2"/215 pnds

M/23/5'10"/185

Started in LBs

25x2,44lbs x 2, 61lbs x2, 70, 70, 70,70, 61x2, 44 x3, 25 x 5

Then I did normal pull ups 10, 10 , 7

Set anew PR of 70 lbs !!

It was my first time doing this WOD and I started way low in weight but worked up to 90 lbs. Failed doing it a second time though.

Love to see people using anything available to better their fitness level. I carry large stones and flip trees for training. You don't need fancy equipment to increase your GPP. Great photo, as usual.

25-30-35-40-45-50-55
BW 175

BW 160 5-10-15-20-25-30-35

Been doing the WODs for 3 weeks. Previous PR was 25. I love it.

M 34/5'11/148lbs (second wk)

25,35,45,55,65f,65,75f (so close though!!)

105 lbs at 215 lbs. Bodyweight.

First day of WOD.
BW: 252
20=25=25=29=25=25=25

added wind sprints 30/60
Walked the dog for 2 miles.

25, 50, 60, 65, fail, fail

20-lb vest day. Weighted pullups not so much. Dips instead.

wu: 10 lunge steps, 10 inchworms

wo: 7x1 weighted dips: 40-50-60-70-80-90-100f

Lights nearly went out as missed 100#. Yow.

cd: 75#x2 farmers walk 60m, 500m row 1:46

weighted dips prior:

2.29.12 - 7x1: 25-35-45-50-60-65-75

7.4.11 - 3-2-2-2-1-1-1-1-1 = 30-50-50-50-60-60-60-60-60

m/29/180cm/71kg

55,65,70,80,90,100,115lbs

m/29/180cm/71kg

55;65;70;80;90;100;115lbs

M/29/6'/200

in kg: 25-30-35-40-45-50-55
then I realized I can do bar muscle ups!

Thanks CF!

My Door frame would not take the load as I can do 70kg or more so I did one armed reps with a rope in the other arm with a ten kg plate on hung over bar. so at 92kg bodyweight thats 82kg per arm.

25-35-45-55-60-65(pr)-70(f)
First time for weighted pull ups...

107 kg male 43
Bw bw 16 kg 24kg 24 kg neg 24 kg neg Bw Bw

Wow Archi, impressive and innovative. Lack of resources did not limit you..

Well, i decided to use a duffle bag around my waste until i broke the strap. Then i used two of the "loop through" style belts, one around my powerblock looped through one around my waist, and it worked wonderfully. I used pullup overhand grip for the first 5 and then tried the underhand grip at the end.

First time weighted pullups:

40-70-80-90f-80f(broke strap)-80-90f

44/m/176cm/73kg

30-35-40-45f-45f-40-42.5 kg

last time 20-30-40-50-52.5-50-50 kg

So much stronger last time! Used a v-shaped pull-up bar last time (neutral grip) and a straight bar today. But maybe I'm just not recovered well enough after Angie three day ago and 30 reps 155 pound clean and jerk last night.

M/187/42/6'0
Warmups 5(0)-5(0)-5(10#)-3(15#)-3(20#)-3(25#)
Work set 1(35#)-1(45#)-1(50#)-1(50#)-1(50#)-1(50#)-1(50#)
Cooldown 5 MIN double unders

Ooh rah

Bodyweight: 235lbs (6'3'')
Weight added (KG's)
25
35
40
45
50
55
60 (f)

70-85-96-101-106(fx3)-70(3)

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

m/42/70/195

BS to 140KG x 3

Pull-ups (in KG)
25-40-50-55-60f-55f-50

M35 6'0 218
50lb vest x7 reps 35 seconds.

Carole
F/54/5'6"/135

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

Kevin
M/53/5'11"/173

40-50-60-70-80-90-100(f)

BW today...178

25-30-35-45-55-65-75

all done 'underhand'

25-30-35-40-45-50-55
152.4 lbs

10-15-20-25-30-35f-35f-25 - all lbs

m/29/ 6'0"/192

M/34/6'1"/212
35-45-50-55-60-70f-70 all lbs

M/28/6'3/200lbs

After the WODS from the past two days I was excites to see this one lol. I should've started heavier in weights, but still hit a PR and I'll beat it next week for sure!

BW/25#/35#/45#/60#/75#/85#PR/95#Fail/90#Fail

Last two sets I was hoping to get too 100#

We did weighted pullups and dips after Angie 2 days ago, so went off-programming:

10 Min EMOTM 3x Squat Clean
95-105-115-125-135-145-155-165-175-185

Rest

Then 4 rounds, each starting at 4:00, complete the following, with each round to be treated like a sprint:

30x double unders
15x push-press 115#
20x KBs 1.5 pood
10x T2B

M/22/5'11"/187
45-55-65-75-90-95x-90

did this right after the 21-15-9, 225#DL and 135# OHS

M/43/5'8"/170

50-55-60-65-70-72.5-70

M 5'11" 177#

Weight belt @
25, 35, 45, 50, 60, 70, 70
Went for 80 on last and missed it.

F/51/5'6/125

5 10 15 20 22.5 just made it
22.5 same
22.5 fail
Couldnt use weight a little while ago

F/51/5'6/125
5 10 15 20
22.5
22.5 just made it
22.5 fail

BW 97kg
1-2-3-4-5-8-10(F) kg

up to 100#

Male/25/5'11"/195
35-45-45-50-50-50-50

40y/o M 230lb
10, 15, 20, 25, 30, 35, 35

27y/o Male 143lb
80,80,90,100,110

37/m/175
50,60,80,100,110,100,100

M/42/200lb/5'11"

40,50,60,70,80(f),80(f),75(f) lbs

Did it on rings.

90, 100, 105, 110, 115, 120(PR), 125(PR)
Used my 90# daughter grabbing onto my waist. Added weight to a weight belt that she was wearing :)

Ty- 50 75 100 105 110 115 120
Dave- 50 75 100 105 110 115 115

120920 - 20/20/25/25/25/27.5(f)/27.5(f)
120228 - 10/20/20/25/25/30(f)/27.5(f)

Ty- 50 75 100 105 110 115 120
Dave- 50 75 100 105 110 115 115

m/33/5'10"/165

16-21-24-40(f)-40-24-24 all kg

m/17/5'11"/185
45,70,80,85,90,95,100

m/17/5'11"/185
45,70,80,85,90,95,100

Worked to 90lbs w/ KBs. Questionable chin clearance at the top. Luke

3/2/12:
ran 800, 400m backwards, 800, 400m back.
Then worked to 65 lb 1RM wtd pullup (Langley)

7/10/11:
45
55
60
65
70
75
75
Previous:
45, 55, 55, 65, 65, superset with 225lb DLx10

Before that:
80 with dumbbell
45
70
70
80
80
90
90

M/42/5'11"/155lbs

45/55/70/80/85/100(F)/95(F) lbs.

I. Will. Get. 100lbs. Very. Soon.

John

Was at Red Rock in Vegas...
3 mile run
21:45
Then
10 PullUps
Then
21-15-9
20# Dumbell Thrusters
with 3 Rounds of 10 PushUps mixed in the thrusters
4:00
Godo Workout.

65, 70, 70, 75, 75, 80, 80

Compare to:
120228 - 60, 65, 65, 70, 70, 75, 80
100314 - 60, 60, 65(f), 55, 60, 60, 65(f)
091019 - 45, 65, 75, 80, 85, 85, 90(f)
090830 - 55, 65, 75, 80, 85(f), 85(f), 85(f)
071126 - 50, 60, 70, 70, 75(f), 75(f), 75(f)
071008 - 60, 65, 70, 75, 75, 80(f), 75
070717 - 50, 50, 60, 60, 65, 70, 75

85#

85#

53#-63#-63#-88#-88#-93#-98#(PR)

M/26/6'/180
Camp Clark, AFG

15 / 20 / 30 / 35 / 20 / 20 / 20

m/25/99kg

i had to use a dumbell as there are no belts..

20-20-30-30-30-30-30

m/42/161
7X1 pull ups - up to 123.2 lbs as rx'd

25
45
70
80
90
95
100

C-
@ home
did these w/ SP sets of 3 between
30-32.5-35-37.5-37.5-40-42.5
mostly did UH and Mixed grip, strict w/ underside of chin over the bar

m/45/177
45 lbs, failed at 50lbs

45, 55, 65, 65, 65, 65, 65

9/25
62.5,72.5,82.5(pr),85(pr),87.5(pr),90(f-almost),95(f-but closer using chin-up grip)
Weighing 7 lbs. less than last time made a difference.

M/23/5'10"/173

35-45-70-85(f, pr attempt)-70-70-70

Warmup:

Shoulder mobility
Kipping
Muscle-up work

WOD:

45-47.5-50-52.5-55-57.5-60

Post-WOD

5 sets of pullups:

5lb x 10
5lb x 10
BW x 10
BW x 10
BW x 15

M/36/5'11"/195

Reverse Grip PU: BW, 10, 20, 30, 40, 50, 70 x 1, BW x 6

IBP 135, 155, 185, 205, 225 x 1, 135 x 19

5-10-15-20-25 (almost chin over?)-30f

m/38/5'9/178
CFWU-3. Reg except pushups instead of PU 2nd. Monkey touches instead of HSPU 3rd. Superman. Burgener. Run 400 on TM.
75,80,87.5,95,100,105,110
ROM slightly suspect on last round. Good overall. Good job w/head through, tight butt.
2/28/12:75,80,85,90,95,100,105-PR.
7/8/11:75,80,85,90,92.5,95,100
8/24/10: 75,80,85,90,92.5,95,100
3/14/10: 70,75,80,85,90,95,102.5
10/19/09: 65,70,75,85,90,95,100
8/30: 65,70,75,85,90,95F,90,95
10/6/08: 60,65,70,75,80,85,90
See 8/30/09 for further history

M/47/170
Temp: 97*F (in the shade)

U.S. pounds: 13/22/39/48/57/67/75(PR)

25, 35, 45, 55, 75, 85, 95

F/42/5'6"/145

15-20-25-30-35f-32.5-35

M/33/6'1"/205#
45-55-65(pr)-75(pr)-85(pr)-90f-90f
previous pr was from March

For anyone asking how to attach weights I simply put a rope through the plates and triple knot it on my hips letting the plates dangle between my legs. No issues other than you need to hold the rope if you are going to take any steps with it on.

M/18/5'11"/170
15, 20, 25, 30, 35, 40, 45, 50f rx'd

30-40-50-55-60-65-70

25, 45, 60, 70, 80, 85, 87.5(f)

strict pullups

5
4
4
4
3
3
3

m/41/5'8/240

M/25/5'9"/160

10-25-35-45-55-65-75

Pr'd today 60 lbs. I was inches away from 65 lbs but ran out of gas.

m/45/188

30,35,40,40,45k (85k bw) 17.02.13 carrying shoulder inj. + 28" BJ x5 each round. warmed down with 500m run with 20l bottle.

30,35,37.5,40,42.5,45,45k pb (85k bw) 10.04.12