November 25, 2012

Sunday 121125

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Post time and loads to comments.

AntonioFarias_FGB_th.jpg

Enlarge image

Mindi Martinez.


"Meet Doug Armstrong" CrossFit Journal video [wmv] [mov] [HD mov]


"Women and Strongman" with Rob Orlando - video [wmv] [mov] [HD mov]


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

Posted by Pukie at November 25, 2012 5:00 PM
Comments

7:07

205 fs. ( should have gone heavier)
Sloppy pulls half way through

Comment #1 - Posted by: Hollyhog08 at November 24, 2012 6:07 PM

Weight?

Comment #2 - Posted by: Digz at November 24, 2012 6:18 PM

Grow up, #1 cris p., what an unhappy person you must be.

Comment #3 - Posted by: Zach at November 24, 2012 6:23 PM

Yea no kidding #1. Just do the workout and cheer up

Comment #4 - Posted by: Tdfd at November 24, 2012 6:28 PM

RX'd Weight?

Comment #5 - Posted by: scotty at November 24, 2012 6:48 PM

I was busy admiring Mindi's effort to notice the technical flaws of the photo. Haters gonna hate. Great work Mindi!!

Comment #6 - Posted by: Mannyc at November 24, 2012 6:49 PM

Just do the wod I'll knock this out before the Niners game !!!!

Comment #7 - Posted by: James at November 24, 2012 6:50 PM

What weight are u supposed yo use

Comment #8 - Posted by: Mike Hunt at November 24, 2012 6:59 PM

I'd like to know what you recommend for rx'd weight as well...

Comment #9 - Posted by: Colter at November 24, 2012 7:05 PM

In the video they where using 65percent of their 1 rep max.
That seemed to light for me. I would have used 75 percent if I was going to go it again

Comment #10 - Posted by: Hollyhog at November 24, 2012 7:06 PM

65% in my opinion would be a bit too light, even if you are taking it from the ground. 75% would be better, or maybe even a bit more if taking it from the rack.

Comment #11 - Posted by: Paul at November 24, 2012 7:27 PM

Hell yeah to my SIL, Mindi. So proud of her. Took us over a year to convince her to give CrossFit a try and now she has turned into one of our best coaches.

Comment #12 - Posted by: Dan Hollingsworth at November 24, 2012 7:55 PM

#1 less about the pics, more about the WODs!

Comment #13 - Posted by: David at November 24, 2012 8:13 PM

M/29/140#

6:09 @ 70kg/155# (70% 1RM)

I agree with #10 & #11, 75%+ would be better for next time.

Comment #14 - Posted by: Keen-NZ at November 24, 2012 8:14 PM

I've been doing crossfit for two years. I finally feel compelled to post my first comment. STOP worrying about prescribed weight! Every individual has his/her own prescription! This personal prescription will improve if you follow the crossfit model and theory. As far as what weight should be used for this wod, that depends on what your 1 rep max is. Again your own prescription.... If crossfit headquarters has failed at anything, its the lack of information given regarding prescribed weight and how to safely apply this to individuals within the crossfit theory. Best article I have ever read regarding this is Jon Gilsons (Again Faster) article: Zatsiorski, Scaling, and Power. June 18 2010. Good Luck! Thanks for everything Crossfit! You truly have enhanced my life!

Comment #15 - Posted by: Gary in Montana at November 24, 2012 8:26 PM

Picka weight.

Will you make it heavy and turn it into a strength limited with the pull-ups as recovery, or go lighter and have your metabolic conditioning the limiting factor as you speed through it?
It's your call, there is no "right" way for this.

Note what you did so that you are comparing like with like in future efforts and then try it the other way the next time this comes up.

The beauty of this and most CF workouts is that unless it's purely testing strength or endurance, you can use it to work different aspects of your physical, or in fact mental, conditioning.
What needs work right now?
Pick a weight that will develop that.

Comment #16 - Posted by: Craig Massey at November 24, 2012 9:32 PM

M/27/175lb

8:15 @ 155lb bar

Just started Crossfit from basically a dead stop about a month ago...not even sure what my max squat is yet, just went with something that felt right for the number of reps. Biggest accomplishment was not using a band for the pullups.

Comment #17 - Posted by: MickeyPvX at November 24, 2012 9:51 PM

That's my coach! Way to go Mindi!!

Comment #18 - Posted by: Colin at November 24, 2012 10:13 PM

78kg (75% of 1 rep max)
pullups scaled to 15/12/9/6/3
4:43

Comment #19 - Posted by: Gavin at November 24, 2012 11:30 PM

M/40/110/6'3"
10.34
Subbed pull ups with Olympic bar row racked on garden furniture. 20kg Olympic bar front squat no weight. Included 400 mtr run at finish to make up for rest between rows

Comment #20 - Posted by: bretty72 at November 25, 2012 12:08 AM

6:16

Comment #21 - Posted by: Martini at November 25, 2012 2:59 AM

Atta boy Metric. Musings on the way...

Comment #22 - Posted by: bingo at November 25, 2012 5:10 AM

5:14
Fs at 175#

Comment #23 - Posted by: ART/M/44/5'5"/150 at November 25, 2012 5:17 AM

Crap! Ripped my hands again. Did not expect it today. Not that many pullups considering... and they're broken up... hate it when that happens... Long live crossfit!!!

Comment #24 - Posted by: Ben at November 25, 2012 5:32 AM

Sunday musings...

1) Sprezzatura. The art of unstudied elegance.

2) Form. Then consistency. Then, and only then, intensity.

3) Forest. "A tree falls how it leans; be careful how you lean." --The Lorax.

A tree in the forest may or may not make a sound when it falls. A man, on the other hand, is never silent on the way down.

4) Hunger. "Hunger can change everything you thought you knew about yourself."

It's Thanksgiving weekend, a good time to think about this. Ever been hungry? Not "man, when is dinner?' hungry, but the kind of hunger that comes from not knowing when, or if, dinner is EVER coming? I haven't, but I can readily understand what the quote is saying. Peel away the veneer of civilization, chip through the cushion of the societal safety net, turn a deaf ear to the bleatings of the entitled as they moan about "hunger" on an iPhone, and think about what real hunger exposes.

There was a time in America, not too very long ago, when the country was plunged into a Recession. Terrible, unthinkable weather patterns caused crippling drought; people sought to blame mankind for it all. Government was tapped out, reeling from the costs of war and the economic devastation of unemployment and stagnation in private business. People of all ages, from all walks of life knew true hunger for the first time. Real hunger. Clothes falling off your skeleton hunger.

I have not known hunger, not like the hunger suffered by the denizens of the Dust Bowl years. In our Western world we see this hunger so rarely that it is front page news when we do. No, our hunger is less elemental, more venal than mortal. Embarrassingly skewed to the 'want' side of the want/need continuum. How, then, would we behave in the face of true hunger? What would we learn about ourselves?

Who among us would save Tom Joad?

I'll see you next week...

Comment #25 - Posted by: bingo at November 25, 2012 5:51 AM

Musings in the filter @0550...

Comment #26 - Posted by: bingo at November 25, 2012 5:54 AM

Body fats dropping nicely with these intense crossfit workouts!! Calorie intakes not too harsh as the intense workouts make up for it..

Comment #27 - Posted by: Ross at November 25, 2012 5:57 AM

First week on crossfit and lovin it! A slow 9.40- took ages on the pull-ups. Followed it up with 81 burpees in 7 min.

Comment #28 - Posted by: Robbo at November 25, 2012 6:01 AM

Where is the guy from in the background because I also used to be a FWPD Explorer and have that same shirt.

Comment #29 - Posted by: Bryan Mashburn at November 25, 2012 6:06 AM

Hell yeah for my SIL, Mindi. We harassed her for over a year to give CrossFit a try and now she's one of our best and most beloved coaches. So proud of her.

Comment #30 - Posted by: Dan Hollingsworth at November 25, 2012 6:45 AM

WOD: 18:44
95x5
30 chin-ups
115x4
20 pull-ups
135x3
15 chin-ups
145x2
10 pull-ups
155x1
5 chin-ups

Comment #31 - Posted by: V. Lidy at November 25, 2012 6:57 AM

37/m/174
Rx 225# fs
7:11

Comment #32 - Posted by: ffkwill at November 25, 2012 7:00 AM

Time of 6:47

5 Front Squat @ 221#
25 PU's unbroken
4 Front Squat @221#
20 PU's broken 10-5-5
3 Front Squat @221#
15 PU's broken 10-5
2 Front Squat @221#
10 PU's unbroken
1 Front Squat @221#
5 PU's unbroken

Didn't rack on any squat set but a few breaths between some reps. Had no idea what my front squat max was going into this so afterwards I gave it a shot. Made 241 and failed 261. Guessing my max to be about 260 fresh. So squats were around 85% max. Loved this one today as I havn't done any squats in a while due to hip flexor issues. Pull ups were a killer.

Comment #33 - Posted by: Caz M/22/160/5'8" at November 25, 2012 7:35 AM

70 kilo/75% bodyweight 6.10 for time. Will smash it next time below 5.30. Pull ups were harder than I thought but will get faster

Comment #34 - Posted by: Si at November 25, 2012 7:38 AM

M/36/97kg

6m16

Front Squat @ 80kg, could probably have used 85kg but 80 is 75% of max.
Chins a little broken due to grip and forearms frying. Just took a few seconds and cracked on. Butterfly kip felt quite good and hands didn't rip!!!!

Finished with some snatch practice as level 1 cert in London come December.

Comment #35 - Posted by: Terry at November 25, 2012 7:51 AM

190/m/37....6:37 Fire breather is what this WOD made me!! Fun

Comment #36 - Posted by: Antoinne at November 25, 2012 8:01 AM

5:38 at 155 lbs.

Comment #37 - Posted by: james.patrick [M/50/66"/135] at November 25, 2012 8:06 AM

Just to get it out there, kipping on your pullups is NOT a true pullup. Strict form, no swinging your legs to get momentum is a TRUE pull up. So quit cheating yourself and do it right.

Comment #38 - Posted by: Dave at November 25, 2012 8:11 AM

135# 15:39 rx
Pull-up bar part of the rack - had to clean between sets and low bar meant limited kips. Much tougher than i thought it would be with those constraints, even at lower weight.

Comment #39 - Posted by: caleb (M/36/6'0"/180) at November 25, 2012 8:11 AM

7:14 @ 155 (75% of 1RM)

Comment #40 - Posted by: Guti (M/28/188/6'1) at November 25, 2012 8:21 AM

6:30

m/22/1.94/92kg

70% bcause im not used to do front squats.
Good wod!

Comment #41 - Posted by: NorwayK at November 25, 2012 8:26 AM

#28 Dave--

I think any serious or educated crossfitter (along with the founder himself) would argue that although the kipping pullup is not the traditional Marine Corps "deadhang" pullup, it does a couple things that the deadhang does not accomplish. That is, it utilizes the entire body--back, core, arms, legs-- and it accomplishes the same work in a shorter amount of time = higher power output. This is a chief underlying element in the crossfit regimen, so don't underestimate the intensity aspect, and therefore the gains in athleticism, of kipping pullups in a workout such as this one. Bottom line, it's not cheating, but rather the prescription for this type of workout. Moreover, if you were to do this with strict pullups, it would make this more of a complete strength workout, and would thus be a different workout entirely. Hope that makes sense.

Comment #42 - Posted by: Tyler at November 25, 2012 8:30 AM

11:06
135 lb front squat

Comment #43 - Posted by: C-los at November 25, 2012 8:44 AM

F/45/131/5'2"

7:10
45# olympic barbell on FS
I workout in my home gym. My pull-up bar isn't stable enough to kip, and I'm not strong enough to do a strict pull-up yet, so I do a small jump and a modified kip when I do pull-ups. I did all of them as Rx'd.

Comment #44 - Posted by: Stephanie at November 25, 2012 9:05 AM

M/30/6'5"/245

Great workout.

10:00 flat @ 255# front squat from rack.

All squats unbroken...chose 20# under 5RM for the squats.

Broke up pullups on all rounds except for the final 5...15/10, 10/10, 10/5, 6/4, 5

Comment #45 - Posted by: Justin Farina at November 25, 2012 9:13 AM

M/35/5'9"/158#

FS with 155 (PR)
Time: 8:21

Comment #46 - Posted by: Jean-Jamil Rojer at November 25, 2012 9:21 AM

Use your 5rep max for this workout if you really want a challenge.

Comment #47 - Posted by: Chad Langan at November 25, 2012 9:33 AM

9:04

135 lbs FS (had to clean the bar off the ground each set, which got surprisingly hard as the wod progressed)

First and last set of pulls unbroken.

Comment #48 - Posted by: Bill M. m/48/5'3"/135 at November 25, 2012 9:44 AM

M/5'9"/165/28
225# front squat
3:53

That was terrible, forearms were on fire.

Comment #49 - Posted by: Maximilian contreras at November 25, 2012 9:46 AM

39/5'5/155lbs
5:01
165# front squats

Comment #50 - Posted by: JakeK 4153' above sea level at November 25, 2012 10:12 AM

39/5'5/155lbs
5:01
165# Front Ssquats

Comment #51 - Posted by: JakeK 4153' above sea level at November 25, 2012 10:14 AM

11:18 used 245 lbs. Cleaned from ground.

Comment #52 - Posted by: Jeff A. at November 25, 2012 10:16 AM

M/43/5'8"/172

4:42 with 155lbs (90% bodyweight)

Comment #53 - Posted by: Jon Craig at November 25, 2012 10:29 AM

M/18/5'7/170lbs
6:14
155# Front squats

Comment #54 - Posted by: D at November 25, 2012 10:36 AM

In the 'Zone' vid, Chan says something like "we all know what happens when you overdo fish oil." Can someone please provide some detail to that comment? Many Crossfit followers are using fish oil as it has been widely advocated on this site. Other than blood thinning, as mentioned above, no health or performance issues have previously been raised in taking quality fish oil.

Comment #55 - Posted by: NJ at November 25, 2012 10:37 AM

44/m/176cm/73kg

200 pound (90kg) FS

6:19

Unbroken, perfect load, barely made it. My 1RM Front squat is 110kg.

Comment #56 - Posted by: Memuc at November 25, 2012 10:43 AM

Rod 105FS 9:44
Cale 120FS 8:45
Kirsten 45FS ring pullups 7:45
Kelley 80FS 8:15 (all butterfly pullups that i am just learning!)

Comment #57 - Posted by: kelley at November 25, 2012 10:50 AM

F/51/5'6/125
8:30
75# cleaned from ground. I agree heavier next time
Pull ups sucked can't kip in my basement. Did 5 dead hang each round the rest with band

Comment #58 - Posted by: D.S. at November 25, 2012 10:51 AM

M/22/6'0"/180

Front Squat @ 125#

6:48

Comment #59 - Posted by: Alex at November 25, 2012 10:56 AM

225# front squat. All unbroken. Time 5:34.

Comment #60 - Posted by: Kurt M/39/185 at November 25, 2012 11:05 AM

M/34/5'8"/185#
215# FS, all P/U unbroken.
5:37

Comment #61 - Posted by: Chris N. at November 25, 2012 11:08 AM

10:50 @ 105# from ground for 5 and 4 reps, for 3,2,1 I had to drop to 95# cause the clean just wasn't happening :( Next time would use a rack so I could go heavier, clean was definitely the limiting factor but a cool variation

Comment #62 - Posted by: Boo Boo F/147/5'8/24 at November 25, 2012 11:09 AM

5:47
FS@160#

Comment #63 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 25, 2012 11:12 AM

6:08
155# FS thIs was about perfect for me
Couldn't keep the damn butterfly kip going. Loved the WOD.

Comment #64 - Posted by: Sully in Gainesville, Ga M/32//180/6' at November 25, 2012 11:16 AM

hotel "fitness center" has nothing but a bike, treadmill and elliptical oh and 2 yoga mats...did 300 m of walking lunges, entirely too slow but 23:18

Comment #65 - Posted by: RussA at November 25, 2012 11:16 AM

6:08
155# FS thIs was about perfect for me
Couldn't keep the damn butterfly kip going. Loved the WOD.

Comment #66 - Posted by: Sully in Gainesville, Ga M/32//180/6' at November 25, 2012 11:16 AM

5'45 @ 205
wish I had gone heavier!

Comment #67 - Posted by: matteo/29/6'/200 at November 25, 2012 11:20 AM

M/30/5'8/135

9:00 @ over 7000ft altitude.

Love it!!!!!

Comment #68 - Posted by: Brian at November 25, 2012 11:24 AM

M/33/5'6/166

FS @ 135 for rep 5/4/3
FS @ 95 for rep 2/1

Pull ups as Rx rep 25/20/15
Assist Pullups set 10/5

9:14

Comment #69 - Posted by: Aldo Villasenor at November 25, 2012 11:50 AM

M/38/5'10"/159#

8:26

5-4-3-2 Front Squats@155#
1 front squat@166#

Comment #70 - Posted by: LMM at November 25, 2012 12:01 PM

M/26/5'10"/190#

8:01 at 225# and strict pull-ups.

Second week of CrossFit, can't kip - any tips would be much appreciated.

Comment #71 - Posted by: Spencer at November 25, 2012 12:12 PM

42/m/185
as rx'd

6:06 @ 185lb FS

Comment #72 - Posted by: JackM at November 25, 2012 12:35 PM

23/m/185
rx'd 5:45 @ 250 front squat,
good WOD!!!

Comment #73 - Posted by: Cody Lytle at November 25, 2012 12:50 PM

8:31 with 185lb front squats

Comment #74 - Posted by: Townsend m/29/5"8"/138 at November 25, 2012 12:51 PM

25/M/180#/5'10"
6:50
FS 205# (80% 1RM)

loved every second of it

Comment #75 - Posted by: micah at November 25, 2012 12:54 PM

M/31/6-3/235

Time: 8:15 RX

Weight: 165. (From ground)

Comment #76 - Posted by: Rocker at November 25, 2012 12:54 PM

70kg 8:30
broke up the set of 20 and 15 pullups

Comment #77 - Posted by: AGL at November 25, 2012 1:21 PM

M/31/190/72

205# FS

8:30
My grip was my biggest issue. Should've gone a little heavier on squats. Took weight from the rack, not cleaning from floor.

Comment #78 - Posted by: SeanP at November 25, 2012 1:35 PM

7:58 at 200lbs

Comment #79 - Posted by: cort at November 25, 2012 1:49 PM

m/53/159
156#
7:28

Comment #80 - Posted by: seaman/student dad at November 25, 2012 2:03 PM

M/24/6'/160

9:48
145# FS
Had to break up the pull-ups after the first round. I was out of breath the whole time, but still pushed through it.

Comment #81 - Posted by: Cheek at November 25, 2012 2:07 PM

11:37 @ 135lb FS (25 Nov '12)

Comment #82 - Posted by: NAMWIZ at November 25, 2012 2:16 PM

M / 6'2" / 25 / 190

RX'd, FS @ 165#
6:25

Wish I did more weight on FS...

Comment #83 - Posted by: Adam Ferguson at November 25, 2012 2:39 PM

13:25. 135 A2G, go 155. Two grey bands broken, stay.

Comment #84 - Posted by: Elliott Harding at November 25, 2012 2:58 PM

4:04

205 lb front squat
pullups unbroken

Comment #85 - Posted by: Dan Liptak at November 25, 2012 3:00 PM

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

118#(53.5kg) Front squat

7:19

Comment #86 - Posted by: Saganamooo at November 25, 2012 3:09 PM

slight variation, added 20lb vest
135lb on bar for FS
9:45

Comment #87 - Posted by: sebastian m/44/180/6'2" at November 25, 2012 3:24 PM

Doug Armstrong,

You were one of the coaches who taught the L1 coarse I attended.
The amount of knowledge and how quickly you can transfer that knowledge into people in two days is amazing.

As a trainer it was incredible to see just how good you guys are as trainers!

Thanks for all your help and keep it up mate!

Comment #88 - Posted by: Chrisso at November 25, 2012 3:46 PM

185# on the front squats
did all pull-ups as rx'd

8:43

Comment #89 - Posted by: MattPatt at November 25, 2012 3:53 PM

M/19/160lb
time- 5:30
5 FS- 135lb
4 FS- 225lb
3 FS- 315lb
2 FS- 405lb
1 FS- 495lb

Comment #90 - Posted by: Michael Rose at November 25, 2012 3:56 PM

7:10......FS @ 145

Comment #91 - Posted by: Pacers at November 25, 2012 4:00 PM

M/36/195 lbs

7:39

Comment #92 - Posted by: NJ4020 at November 25, 2012 4:03 PM

@#78
squat should be from a rack, otherwise it would be a ''clean and squat''.. And a pull up should be a strict pull up and not a kipping pull up(kipping makes it much easier because of the momentum u create).

Comment #93 - Posted by: Arjan at November 25, 2012 4:07 PM

8:45
52kg

Comment #94 - Posted by: lucio1928,M/40/184cm/96kg at November 25, 2012 4:20 PM

M/30/170

New to CF -

2nd WOD, started with the DL+pushups a few days back so still sore..

FS@160 - these are new to me, couldn't seem to get my form right
PU as rx'd - man these burned! first set with pause, otherwise good

Comment #95 - Posted by: Sam at November 25, 2012 4:20 PM

155# all sets
6:53

Comment #96 - Posted by: scfd1_9607 at November 25, 2012 4:34 PM

7:08 165#fs clean it from the ground

Comment #97 - Posted by: Johan at November 25, 2012 4:40 PM

Getting caught up from T-Giving so did 2 wods today...
5 105# Front Squats
15 Pulls
4...
12
3...
9
2....
6
1....
3
5:12
Then
7 Minutes Burpees
85.....Last time was 101 without other WOD
Then
50 Weighted Sits

Comment #98 - Posted by: dyagg at November 25, 2012 4:49 PM

It's funny how so many people complain that kipping pull-ups are not real pull-ups an then when you ask them to do a few they can't.
Anyway this WOD was fun but surprisingly taxing.
M/ 36/ 205lbs
9:08
Front squat @ 215lbs

Comment #99 - Posted by: Edgavi at November 25, 2012 4:49 PM

13:08 @ 190#

Comment #100 - Posted by: Sinal M/33/5'9"/210 at November 25, 2012 4:53 PM

5:54 155lbs

Comment #101 - Posted by: Colin at November 25, 2012 5:04 PM

Arjan @91,

Sorry, kipping is the default pull-up in CF. Unless the WOD specifies deadhang PU you are simply wrong.

Comment #102 - Posted by: bingo at November 25, 2012 5:10 PM

7:40
165 lb

Comment #103 - Posted by: Jason Crocker at November 25, 2012 5:22 PM

M/22/5'5"/146

Rx'd

3:56 @ 155lbs

Super fun WOD!

Comment #104 - Posted by: Brian at November 25, 2012 5:34 PM

10:22 - 185 lb. squats

Comment #105 - Posted by: Brett C. m/31/6'0"/175lbs. at November 25, 2012 5:42 PM

#96Endgavi
I've got weighted strict pullups all day. If you believe its the "crossfit way" and you have to kipp fine, but I'm the guy in the gym doing the same crossfit workout with some nice strict pullups, while still putting up good time.

Comment #106 - Posted by: JasonG at November 25, 2012 6:00 PM

11:38
135,155,165,,175,185

Comment #107 - Posted by: Todd Walters at November 25, 2012 6:22 PM

Good job everyone, even u strict pullup stud lol

Comment #108 - Posted by: nolen at November 25, 2012 6:27 PM

185#
6:08

Comment #109 - Posted by: Ingmar at November 25, 2012 6:29 PM

M/17/6'3''/185

185#
6:08

Comment #110 - Posted by: Ingmar at November 25, 2012 6:31 PM

M/18/145

4:08
175 FS. 75% of 1RM
Killer workout.

Comment #111 - Posted by: Jacob at November 25, 2012 6:36 PM

For time: 11:38
5 Front squats x 155
25 pull-ups
4 Front squats x 185
20 pull-ups
3 Front squats x 205
15 pull-ups
2 Front squats x 225
10 pull-ups
1 Front squat x 255
5 pull-ups

Comment #112 - Posted by: T. Harbin at November 25, 2012 6:39 PM

#103 @JasonG.. What was your time? Oh ps.. sweet story bro. Tell it again!

Comment #113 - Posted by: Brian at November 25, 2012 6:42 PM

M/19/175
5:11 at 225#
Good WOD!

Comment #114 - Posted by: Mundo Veloz at November 25, 2012 7:29 PM

185# Front Squat(could/should have been heavier)
1/2 kip pullups b/c in my basement gym

12:17

Comment #115 - Posted by: Bells 40/195 at November 25, 2012 7:44 PM

15 minutes and change. rx'd Pr'd FS 225 lbs. pr'd my swiss ball arm curls..sorry that was the guy working next to me at the local globo gym.

Comment #116 - Posted by: Peter at November 25, 2012 8:06 PM

For the "strict pullup" guys, here's an epistemological question: who told you that the "strict pullup" was THE (only) TRUE pullup?
I mean the question genuinely. Who EXACTLY was the person or organization that commanded - and defined for you - the pullup as being sans kipping? Was it some governing body of pullups? because I know of no such organization.

Gymnastics is the sport that most commonly uses 'pullups' as both a training modality and as an element of routines on a bar (male and female) - they most assuredly use both kipping and "strict" in both training and competitions.

I'm genuinely curious if you can name who defined the pullup for you because you weren't born innately knowing that. And, once you've named that person or organization, I'd like to know why they get to define the purity of the pullup by that standard. What is their authority to do so, another words? In your mind.

Look forward to your answer.

Comment #117 - Posted by: Dale_Saran at November 25, 2012 8:49 PM

165lb front squat
5:45

W 45lb
7:20

Comment #118 - Posted by: BPemberton at November 25, 2012 8:55 PM

M/27/5'8/188

9:19 @225#

Comment #119 - Posted by: Gabe at November 25, 2012 10:01 PM

Have to work out smart, done with deliberate and controlled Form, on front squats and semi strict pull-ups.
Almost 8 months post op TKA,
my progress is good.
7:27 w/155lb
M/55/6’/205

Comment #120 - Posted by: Pete In Sun City at November 25, 2012 11:29 PM

7:21

65kg front squats

As rx'd

Comment #121 - Posted by: Brett (24/M/188cm/75kg) at November 25, 2012 11:46 PM

Rx'd

6:43

Comment #122 - Posted by: Brian R at November 26, 2012 1:31 AM

Whoops... Forgot the weight...

As rx'd 80kg front squat

6:43

Comment #123 - Posted by: Brian R at November 26, 2012 1:58 AM

1st crossfit workout, cant get to the gym today as no car, so subbed with equal bodyweight squats to pullups (slight jump as bar not strong enough for kip and wayy to weak to do rxed strict pullups)

10:37

Wow. arms pulsating! great workout :)

Comment #124 - Posted by: tom at November 26, 2012 4:20 AM

M/23/5'9/195
5:02 FS 225#
couldn't walk up my stair from my basement

Comment #125 - Posted by: Ray at November 26, 2012 4:44 AM

6:45

103lb FS

Comment #126 - Posted by: Kristina 29/5'3"/f/122 at November 26, 2012 5:18 AM

M/168/5'7"/32
cleaned up to the FS position.
160lb FS
5:52

Comment #127 - Posted by: Mark S. at November 26, 2012 5:41 AM

m/41/5'11"/165

10:37 with 185.
5RM is 190 and 1RM is 225.

retired army 1SG
clarksville, TN

Comment #128 - Posted by: mark nash at November 26, 2012 6:30 AM

11:16
145-155-165-175-210

Comment #129 - Posted by: myles456 at November 26, 2012 6:41 AM

10:26 as rx'd.

Front squat = 205# (which is a pr for x5)

Comment #130 - Posted by: Ronnieboy at November 26, 2012 8:41 AM

M/33yrs/72"/180#

145(5)-155(4)-165(3)-175(2)-185(1)

14:30ish - got slowed down big-time b/c I had to un-rack the bar each set to do pull-ups (combine p/u bar + squat rack). My gym was not very conducive to this WOD. Still a great workout!

Comment #131 - Posted by: Mike at November 26, 2012 8:42 AM

11:29
185 lbs(5) - 195(4) - 205(3) - 215(2) - 225(1)
immediately followed by a burnout front squat of 135

Comment #132 - Posted by: JTJ/M/28/160 at November 26, 2012 9:01 AM

M/ 38/ 135 lbs/ 5'-6"
I did this WOD yesterday afternoon
I used 190 lbs adn did the WOD in 5:08
I took a few days off for the holidays. I wanted to get a workout in, but both a combination of lazyness and inconvenience, and seeing relatives prevented that... I DID regret taking 4 days off, but sometimes that happens. I wanted to work with some weight, but be a little bit cautious to not overdo it.
Post WOD I did floor plate pushes/ drives for 100'. I used 45, 70, 80, 90, 100... the 100 lbs was a little bit less dynamic and should probably stay at 90 and keep a faster leg speed and drive.
Warming up for the FS I did:
95 lbs x 8
125 lbs x 6
155 lbs x 5
170 lbs x 5
180 lbs x 5
I think i might have slightly pulled my back, but I warmed up nicely and everything felt good.. but my lower back was a little bit sore and tight from the DL a while back.. I'm still feeling a little off in my lower back, but o.k. to train sub maximal.

Comment #133 - Posted by: Anton at November 26, 2012 9:25 AM

6:33

205lb fr squat
bw 205lb

Comment #134 - Posted by: mtvet at November 26, 2012 9:35 AM

4:30, with 95#

Comment #135 - Posted by: Kevin C. (M/53/5'11"/175) at November 26, 2012 10:26 AM

M/30/5'8/150

FS @ 155#

Rx'd
6:40

+ 100 burpees no break UB

total : 14:35

Comment #136 - Posted by: Guillaume at November 26, 2012 10:28 AM

F/33/5'1/133
Used 75% of 1RM:

145# all 5rds
8:03

Comment #137 - Posted by: Marie C (Crossfit Unleashed) at November 26, 2012 11:40 AM

5:04 w/ 205#

Comment #138 - Posted by: Jetté 43/M/5'11"/175 at November 26, 2012 12:08 PM

6:00

rx 90kg FS

Comment #139 - Posted by: stany at November 26, 2012 12:08 PM

5:59
225# FS off rack (should have used 245#)
Butterfly then Kipping PUs
15/10, 12/8, 6/5/4, 4/3/3, 3/2

Comment #140 - Posted by: PW56 at November 26, 2012 12:45 PM

5:40 @ 225#.

Front squats taken from rack. Pull-ups unbroken except for round of 20 (10-10). Probably spent too much time catching my breath on transitions. Fun, fast WOD.

Comment #141 - Posted by: Mel 39/m/5'10"/175 at November 26, 2012 1:29 PM

5:47 225#

Comment #142 - Posted by: mlt at November 26, 2012 1:39 PM

225 Fs, 11:19

Comment #143 - Posted by: Travis at November 26, 2012 1:48 PM

155#

8:06

Comment #144 - Posted by: SRJ M/48/185# at November 26, 2012 1:49 PM

Can't kip anymore since spine surgery, so I altered this WOD to alleviate pressure from squatting while still squatting.

Back Squat:
165x5
175x5
185x5
Very easy reps

One set stiff legged dead lift: 150x15

Setted:
3 x 10 - 25# GHR
1 minute hamstring stretches after each couplet

5-4-3-2-1 for time:
135# front squats
Full ROM HSPUs (hands on 12" stools, head touching ground each rep)
17# Bulgarian Bag (held between knees) no kip chest to bar pullups

6:32 - Front squats hurt my HSPUs, I'm not used to breaking those little sets....that was not expected!

Comment #145 - Posted by: Kelly Moore 49/F/5'/112# at November 26, 2012 1:56 PM

8:27 rx'd
had to change the weight once which delayed me.
205 for front squats

Comment #146 - Posted by: Josh M/19/174lbs/5'6" at November 26, 2012 2:10 PM

34/F/5'8"/140ish

115# FS

7:47

Comment #147 - Posted by: Denise R at November 26, 2012 2:15 PM

m/42/5'8"/175

135 front squats cleaned from floor
sets as Rx'd
8:18

Comment #148 - Posted by: Mike A. at November 26, 2012 2:55 PM

12:48 155 FS.

Comment #149 - Posted by: jlg-50-165-5'10" at November 26, 2012 3:32 PM

A few days late... Better than never!
7:29 @165#

Comment #150 - Posted by: Bikey M/45/5'6"/155 at November 26, 2012 3:38 PM

M/35/5'10"/195

12:25. 175# FS had to clean from the ground

Great Workout!!
Hoooah Army Crossfit!!!

Comment #151 - Posted by: SFC AB at November 26, 2012 4:22 PM

M/41/170

185# FS

8:07

Comment #152 - Posted by: Matt B at November 26, 2012 4:31 PM

M/24/165/66"
6:31 rx'd
!^% on front squats

Comment #153 - Posted by: Jcamm at November 26, 2012 4:36 PM

m/42/185/72"
Front squats @ 195. Pullups broken up. 9.58.31

Comment #154 - Posted by: Mike at November 26, 2012 4:42 PM

M/37/5'11"/195lbs
As rx'd with 205 lbs - 7:30

Comment #155 - Posted by: Casey R at November 26, 2012 4:53 PM

6:45.0

5 Front squats, 60 kg
25 pull-ups
4 Front squats, 65 kg
20 pull-ups
3 Front squats, 70 kg
15 pull-ups
2 Front squats, 75 kg
10 pull-ups
1 Front squat, 80 kg
5 pull-ups

Comment #156 - Posted by: Zayed at November 26, 2012 5:02 PM

M/24/175#

as Rx'd

225# FS
9:35

Had to clean to bar off the ground which started to suck after the first round of pullups

Comment #157 - Posted by: Brad M at November 26, 2012 6:58 PM

Day 1 back from 6 weeks off - as rx'd:

13:58

Comment #158 - Posted by: dsm19 M / 33 / 6'0 / 210 at November 26, 2012 7:16 PM

6:49 @ 115lb.. Dropped once and couldn't clean up to rack.

Comment #159 - Posted by: abh 27/f/130 at November 26, 2012 7:18 PM

5:46 Rx'd

* 5x 225 / 4x 230 / 3x 235 / 2x 240 / 1x 245
* Taken from a rack
* Everything unbroken

Comment #160 - Posted by: MarcusG 31 5'9" 160# at November 26, 2012 7:45 PM

9:45
135 # from rack

m/43/195#/6ft 1in

Comment #161 - Posted by: placzek at November 26, 2012 8:04 PM

80kg FS
7:41

Comment #162 - Posted by: DPL at November 26, 2012 10:53 PM

9min @ 225#

Comment #163 - Posted by: Jonesy Boy at November 26, 2012 11:17 PM

165# front squat

10:42

Comment #164 - Posted by: pickle93 (m/41/6'/185) at November 27, 2012 4:56 AM

135/155/175/205/225. 11:15

Comment #165 - Posted by: preacherman at November 27, 2012 5:21 AM

M/195/38/6'2"

185 lb
10:45

Comment #166 - Posted by: Chad Bakken at November 27, 2012 5:30 AM

F/42/5'6"/145

scaled:

5 front squats, 105#
20 pull-ups
4 front squats, 105#
16 pull-ups
3 front squats, 105#
12 pull-ups
2 front squats, 105#
8 pull-ups
1 front squats, 105#
4 pull-ups

11:47

Comment #167 - Posted by: mom to five at November 27, 2012 6:28 AM

185# fs

6:33 (pr)

Comment #168 - Posted by: coyo at November 27, 2012 6:49 AM

Did this with power cleans as my squat rack is on my pull up bar. Pull up bar was so cold my hands went numb.
Pull up's as rx'd
P.C.'s as follows: 135, 145, 155, 165, 175

Comment #169 - Posted by: Paul Daniel at November 27, 2012 7:05 AM

Male / 24yr / 5'11'' / 180lbs

11:19 Rxed

5x 185 / 4x 195 / 3x 205 / 2x 215 / 1x 225

Comment #170 - Posted by: Daniel Martins at November 27, 2012 7:40 AM

2012-11-26: ~7:30@135#.

Comment #171 - Posted by: gs at November 27, 2012 9:32 AM

11/27.
235 FS/8:12.

Cold bars in the ol' garage gym today. Made pullups much harder. Someone in the video noted that this is sneaky on the forearms. Concur.

Comment #172 - Posted by: Dale_Saran at November 27, 2012 10:01 AM

10:23 @ 145 lbs.

Should go heavier next time.

Comment #173 - Posted by: Manchild at November 27, 2012 10:09 AM

As Rx with 185#

6:20

M/168#/6'/38 yrs

Comment #174 - Posted by: britishfireman1 at November 27, 2012 10:32 AM

7:20 @ 165#

Comment #175 - Posted by: fathertyme 34/m/6'/175# at November 27, 2012 11:27 AM

M/35/6'3"/200

6:22 @ 205

Comment #176 - Posted by: Ben S at November 27, 2012 12:22 PM

as rxd @ HCHS

225# 8:10

Comment #177 - Posted by: FERB44 178# at November 27, 2012 12:29 PM

As Rx with 185#

6:20

M/168#/6'/38 yrs

Comment #178 - Posted by: britishfireman1 at November 27, 2012 12:50 PM

m.32.69.170;
13:23;

5 front squats @ 135#
scaled 15 pull-ups broken 10&5;
4 front squats @ 135#
scaled 10 pull-ups broken 5&5;
3 front squats @ 135#
scaled 5 pull-ups unbroken;
2 front squats @ 135#
scaled 5 pull-ups unbroken;
1 front squat @ 135#
scaled 5 pull-ups unbroken;

Comment #179 - Posted by: djf at November 27, 2012 1:56 PM

M/25/5ft10in/150#
Crossfit warmup/ladder hybrid 3x, then for time:
Did my pullups in sets of 5; still working on stringing pullups together.

5 Front squat (125#)
25 strict pullups
4 Front squat (125#)
20 strict pullups
3 Front squat (125#)
15 strict pullups
2 Front squat (125#)
10 strict pullups
1 Front squat (125#)
5 strict pullups

17:00

Comment #180 - Posted by: TRudd at November 27, 2012 2:14 PM

rx'd - 5:14

FS - 185
pullups unbroken

Comment #181 - Posted by: GleichSTL m/34/179/5'10" at November 27, 2012 2:49 PM

front squats from the ground at 245# and chest to bar pull ups for 9:33 time.

Comment #182 - Posted by: tyler prosofsky at November 27, 2012 2:58 PM

M/36/5'4"146lbs
185 for squats
5:02

Comment #183 - Posted by: Matt Burritt at November 27, 2012 3:46 PM

11:50
185 frnt squat

Comment #184 - Posted by: jh 44/210 at November 27, 2012 3:59 PM

37yo/m/176lbs

10:15

Comment #185 - Posted by: gpdjmac1 at November 27, 2012 5:08 PM

M/24/5'10"/165

175# front squat. bar from the ground

7:52

Comment #186 - Posted by: T. Swihart at November 27, 2012 6:12 PM

Load: 135#
Time: 7:25

Comment #187 - Posted by: James M/30/5'7"/155 at November 27, 2012 6:28 PM

5:32
205# Front Squats

Comment #188 - Posted by: MikeyPaul - m/31/170 at November 27, 2012 6:29 PM

WOD: 17:25
85x5
25 pull ups, with assistance
115x4
20 pull-ups with assist
125x3
15 pull ups with assist
145x2
10 standard pushups
155x1
5 standard pushups

Comment #189 - Posted by: Tifa at November 27, 2012 7:06 PM

155#
6.14

fun

Comment #190 - Posted by: Nathan m/165#/1979/ since 2008 - at November 27, 2012 8:43 PM

6:28 with FS at 185

Comment #191 - Posted by: MAGNUS M/27/5'8/160 at November 27, 2012 8:52 PM

7:03 with 85 kg

Comment #192 - Posted by: Mik at November 27, 2012 10:39 PM

7:03 with 85 kg

Comment #193 - Posted by: Mik at November 27, 2012 10:40 PM

8:10

Comment #194 - Posted by: Brad/6'4"/205/m/32 at November 28, 2012 7:34 AM

8:10 rx

Comment #195 - Posted by: Brad/6'4"/205/m/32 at November 28, 2012 7:34 AM

5:15

Comment #196 - Posted by: Daniel k at November 28, 2012 8:53 AM

5:13

Comment #197 - Posted by: Daniel k at November 28, 2012 8:53 AM

8:19 @ 185

Comment #198 - Posted by: SB at November 28, 2012 10:19 AM

M 38/5'7"/130

7:36 with 135 lbs.

Comment #199 - Posted by: Dan D. at November 28, 2012 11:20 AM

M 36 6'00 195

4:21 @ 200 pounds FS

Nice little burner WOD

Comment #200 - Posted by: Mark at November 28, 2012 12:16 PM

10:27 with Front Squats at 245lbs.

Comment #201 - Posted by: Alton 33yo/M/5'11"/175lbs at November 28, 2012 4:33 PM

9:30 (Front Squats 185, 210, 225, 235, 245)

Comment #202 - Posted by: B. Rhaly at November 28, 2012 4:45 PM

7:53 at 205# FS

Comment #203 - Posted by: Peter from FringeSport at November 28, 2012 8:20 PM

6:25
front squats 205, 215, 225, 235, 245
pull ups unbroken

Comment #204 - Posted by: Chris at November 28, 2012 10:56 PM

145# Fs
9:26

Comment #205 - Posted by: Roady at November 28, 2012 11:10 PM

M/45/5'11"/195

165# front squats
20-16-12-8-4--pull-ups

10:26

Comment #206 - Posted by: nutfam at November 29, 2012 4:44 AM

M/35/6'2"/220

as rx'd (but had to kip a bit on the pull ups and jump on the last set)
185,205,225,245,255 (PR!)

20 min. flat

Comment #207 - Posted by: Joshua Parrish at November 29, 2012 6:45 AM

M/39/6'3"/225

FS@205
5:30

Went to light

Comment #208 - Posted by: dan anderson at November 29, 2012 8:55 AM

8.13 with 225#

23/m/175/5'11"

Comment #209 - Posted by: Logan S at November 29, 2012 9:05 AM

6:50 with 185lbs
first time pr 210 lbs

Comment #210 - Posted by: lucien at November 29, 2012 9:56 AM

7:09 @ 225#. More intense than it looked, as usual.

Comment #211 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 29, 2012 11:00 AM

m/44/5'6"/140

135-155-175-195-205
9:37

Comment #212 - Posted by: duane at November 29, 2012 1:18 PM

225lb front squat
all but set of 20 pull ups unbroken

6:05

Comment #213 - Posted by: troy at November 29, 2012 3:08 PM

M/22/5'11"/182

7:24.9 @ 225. RX'd

Comment #214 - Posted by: Miles Forks at November 29, 2012 7:18 PM

15:20 as rx'd

Front squats with 185...it's been a while since I did those

Comment #215 - Posted by: cleveland at November 29, 2012 9:21 PM

10.40. 155#. PUs 20 and down x 5.

Comment #216 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 30, 2012 10:00 AM

9:45
Left 8 pullups to do in a 2nd part the first 3 rounds...did 10 and 5 unbroken
Front Squat was still with arms crossed...not flexible enough yet to rest it on my chest with elbows up...gotta stretch!
5,4-185...3,2-205...1-225

Comment #217 - Posted by: Justin-M/26/5'8"/205 at November 30, 2012 11:24 AM

7:08
M/34

200 lbs (approx 80%)
Kipped pull ups

Comment #218 - Posted by: Scott at November 30, 2012 1:02 PM

M / 44 / 192 cm / 85 kg

10:30. 70 kg on the FS.

Comment #219 - Posted by: Arnold at December 1, 2012 10:48 AM

Jeff @ work
245# fs taken from rack
Pull ups unbroken bfk
8:46

Comment #220 - Posted by: Jeff & Charity Vale @ CF Snohomish at December 1, 2012 4:21 PM

M/18/5'11"/170
135lb squat.
15:00

Comment #221 - Posted by: stemme at December 1, 2012 7:31 PM

M/40/5'11/207

90kg Front Squat.
Subbed pullups for inverted rows.

12:08

Comment #222 - Posted by: Jose-Luis Morales at December 2, 2012 7:32 AM

M/36/5'11"/195

FS 145 lbs.
13:47

BP 185x5, 205x4, 225x3, 235x1 (failed @ 2), 185x5

Comment #223 - Posted by: Rob S at December 2, 2012 12:17 PM

7:46 with 275# taken from the ground

Comment #224 - Posted by: jdisch at December 2, 2012 3:15 PM

m/39/5'9/175
CFWU-2. Superman. Burgener.
6:17 @ 225
PU not bad. Shouldn't have broken set of 15. Set of 20 - 12+8. FS tough, but not real bad. Toes pointed out, good breath. Really tight stomach coming out of the hole.

Comment #225 - Posted by: jrm at December 3, 2012 6:47 PM

50kgs 08:42

Comment #226 - Posted by: orkun at December 4, 2012 4:47 AM

7:08 @ 225# taken from a rack

Good burner

Comment #227 - Posted by: PeterG at December 4, 2012 12:04 PM

205lb FS unbroken 3:48

Comment #228 - Posted by: Deepseadecker at December 4, 2012 4:07 PM

11:40
PU's felt weak today. Biggest set was 10, should have been unbroken.

Comment #229 - Posted by: Sherwood M/24/5'11"/210 at December 6, 2012 9:58 AM

m/34/5'8"/175lb

4:30

as rx'd with 215lb FS from ground

Comment #230 - Posted by: Adam Hamm at December 6, 2012 10:58 AM

rx'd at 185 FS, 8:38


Comment #231 - Posted by: Crossfit Chris at December 6, 2012 3:44 PM

11:30 135,145,155,165,165

Comment #232 - Posted by: mdawg at December 6, 2012 5:09 PM

6:47

135lbs FS

1st WOD in a week due to illness. Max 10 PUs unbroken. Disappointing!

M.37.170.5'10" - Grantham, UK

Comment #233 - Posted by: Dom H at December 7, 2012 9:16 AM

3:32
225 FS
M/205/31
Everything unbroken

Comment #234 - Posted by: Tony at December 8, 2012 8:10 AM

M/29/180cm/73kg

Push-press 7x2
50,55,60,65,70,65,60 PR

121125

For time:
5 Front squats 65kg
25 pull-ups
4 Front squats 65kg
20 pull-ups
3 Front squats 65kg
15 pull-ups
2 Front squats 65kg
10 pull-ups
1 Front squat 65kg
5 pull-ups

4:06

Comment #235 - Posted by: ukr17 at December 11, 2012 12:37 PM

155lbs. x 5
165 x 4
175 x 3
185 x 2
195 x 1

Should have gone heavier

8:35

Comment #236 - Posted by: Ukkrew at December 12, 2012 10:33 AM

14'02"
1000m row
195 lbs each round

Comment #237 - Posted by: RAD at December 14, 2012 5:46 PM

9:30 as rx'd

225 lbs on front squat. Could've easily done more, so will shoot for 275 next time. Time would have been better, but my hands kept slipping on pull-ups...yes, I'm blaming the equipment!

M/27/5'11''/200

Comment #238 - Posted by: Kent at December 15, 2012 4:19 PM

Good workout. Decided to do ~80% of my 1RM, which was 191 lbs. Got all the front squats unbroken, but pull-ups I had to break-up since I did rock-climbing the previous day. Shot out grip lol 5:19 :D

Comment #239 - Posted by: Jason H. 23/M/5'8"/147lbs at December 16, 2012 5:16 PM

5:46
235#

Comment #240 - Posted by: Chewuchjeff m39/5'9"/185 at December 16, 2012 9:38 PM

185# fs
neutral grip jumping pu

16:22

m/41/5'8/240

Comment #241 - Posted by: phat boi at December 17, 2012 2:02 PM

12:34
115-125-135-145-155

Comment #242 - Posted by: Eric B at March 12, 2013 9:58 AM

9:15 90-90-95-95-100k (1 rep pb = 105k) combo broken kip/strict pull ups

Comment #243 - Posted by: zenoperegrinus at June 2, 2013 12:51 AM

CFWUx2, 5x20, 5x60, 5x90
7:00
90kg

Comment #244 - Posted by: Doug at August 3, 2013 8:15 PM

185-195-205-215-225
9:38

Comment #245 - Posted by: sr at November 25, 2013 9:45 AM
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