November 30, 2012

Friday 121130

Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments.

Compare to 110901.

AustinMiller_OHlunge_th.jpg

Enlarge image

"I am a construction worker and have been training with CrossFit for the last year. The results are incredible!"
-Austin Miller, Minerva, Ohio.


"Shepherd-Style Beef Tongue Tacos" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]


"Coaching the Squat Snatch" with Natalie Burgener - video [wmv] [mov] [HD mov]


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

Posted by Pukie at November 30, 2012 5:00 PM
Comments

Guy made that 110 look pretty easy, and I liked the instruction to keep the neck neutral. I'm going to try that tomorrow.

Have "lekker" day everyone

Comment #1 - Posted by: Mike A. at November 29, 2012 5:50 PM

I meant a "lekker" day

My W-4 garage gym is being delivered tomorrow, hopefully I can get it installed by night time to do the WOD.

Comment #2 - Posted by: Mike A. at November 29, 2012 5:56 PM

This seems like a very short workout for the day. Is this all we are supposed to do? I'm still new to crossfit so I want to make sure I'm not cheating myself.

Comment #3 - Posted by: Rodney at November 29, 2012 6:36 PM

M/25/6.2"/80kg

Weighted pull-ups: 3 reps@50kg, x 5 sets

Comment #4 - Posted by: NZer at November 29, 2012 6:49 PM

Hey Mike A, good to see a south african here, baier lekker !

Comment #5 - Posted by: martin glasson at November 29, 2012 7:02 PM

35-45-55-60(x2)-60

Comment #6 - Posted by: Sinal M/33/5'9"/210 at November 29, 2012 7:24 PM

45-60-65-75-85

M/23/5'6''/160

Comment #7 - Posted by: Stephen at November 29, 2012 8:19 PM

No reps. Feet touch the ground on every rep of 110 and 99

Comment #8 - Posted by: Joe at November 29, 2012 8:37 PM

M/29/140#

kgs: 15-17.5-20-22.5-25x1
lbs: 33-38.5-44-49.6-55x1

Comment #9 - Posted by: Keen-NZ at November 29, 2012 8:45 PM

M/26/78kg

15, 17.5, 20x2, 20x1, 15
(All in kgs, wanted to finish on a win)

Comment #10 - Posted by: Micah at November 29, 2012 9:04 PM

Lekker job Crossfit Jozi!...I'm gonna smash this one "Durban-style"!...

Comment #11 - Posted by: MikeyJ at November 29, 2012 9:14 PM

M/30/173
32Kg 5x5

Comment #12 - Posted by: Ryan at November 30, 2012 2:14 AM

42-52-62-77-82

Comment #13 - Posted by: ART/M/44/5'5"/150 at November 30, 2012 2:25 AM

M/27/75Kgs
5 Sets at 25Kgs

Comment #14 - Posted by: jonny atkinson at November 30, 2012 2:49 AM

M/40/110/6'3"
Used bands instead of weight
Purple,blue,orange,yellow,yellow
Ran 400's between each set to make up for no weight

Comment #15 - Posted by: bretty72 at November 30, 2012 3:04 AM

m/47/185

25 lbs all sets-strict

Comment #16 - Posted by: cosmo at November 30, 2012 3:25 AM

Hello fellow crossfitters!
I have a question about the exercises.
I'm a newbee and i just started with crossfit. It looks like the exercises are focused on the back muscles.
I really want to lose fat around my waist. Like today its only a couple of pull ups and i have the feeling that im not burning enough calories. Do i also have to do some cardio after these exercises to burn more calories? Thanks!!

Comment #17 - Posted by: Stelios at November 30, 2012 4:48 AM

44/m/176cm/73kg

30-35-40-42.5-40 kg

Made rep 3 of the last two sets just barely, with chin touching bar.

Comment #18 - Posted by: Memuc at November 30, 2012 5:17 AM

Sweet recipe!

Comment #19 - Posted by: Jumpinjimmy at November 30, 2012 5:28 AM

39/M/6'6" (198 cm)/245 lbs (111kg)

0-0-0-0-0

Rep 3 on sets 3-5 was a struggle.

Comment #20 - Posted by: David L at November 30, 2012 5:34 AM

35-45-55-65-75(x2)

Comment #21 - Posted by: Townsend m/29/5'8" 138 at November 30, 2012 5:34 AM

M/28/72in/200

Did yesterday wod cuz missed 220 points

Then 16 kg for ea rep of todays

1st day to actually gettin back into swing after 3 yr limited workout ability

Comment #22 - Posted by: Dallas at November 30, 2012 5:45 AM

52-69-69(f)-60-69(f)

And on the discussion of neutral spine, I saw an incredible national geographic video of a cheetah going full speed. It accelerates to 60 mph and it's head never moves. They used 1200 FPS cameras to capture it. Definitely worth a viewing and a great example of nature showing us the right way to do things.

Comment #23 - Posted by: texinma m/43/5'7"/150# at November 30, 2012 5:48 AM

83kg body
20kg weight

Comment #24 - Posted by: Tom at November 30, 2012 5:52 AM

Great looking recipe- thanks CF!

Comment #25 - Posted by: tjo at November 30, 2012 7:47 AM

16kg + body weight (82kg)
20kg+ body weight (82kg)
22kg+ body weight (82kg)
28kg+ body weight (82kg)
30kg+ body weight (82kg)

Comment #26 - Posted by: Zayed at November 30, 2012 7:52 AM

any suggestions if you dont have a way to weigh yourself down?

Comment #27 - Posted by: Spc washington at November 30, 2012 7:55 AM

M/22/6'0"/184

25-50-60-70(1 rep then fail)-60

Comment #28 - Posted by: Alex at November 30, 2012 8:02 AM

f/30/5'5/123

0-6-10-16-20

(6# was because we didn't really have a good weight belt and I had to randomly hold a dumbbell between my feet)

Comment #29 - Posted by: kristen, afghanistan at November 30, 2012 8:04 AM

In kg:
10-15-20-25-30

32.5 kg was my 1RM two 05 of September

Comment #30 - Posted by: aalekswhite at November 30, 2012 8:10 AM

To prev comment:
05 september, two month ago

Comment #31 - Posted by: aalekswhite at November 30, 2012 8:14 AM

Put a backpack or ruck on and fill it with something like rocks or bricks.

Comment #32 - Posted by: Brian at November 30, 2012 8:14 AM

@Rodney - If you are doing the crossfit warm-up it shouldn't be too short. If you take a look at the CF Training Guide and scroll down where they start talking about how they do workout's it's something like this. --O=Olympic weightlifting, C=Cardio, G=Gymnastics--: First day O, Second day C+G, Third day C+G+O, rest, 2ndFirst Day G, 2Second Day C+O, 2Third Day C+O+G, rest, 3rdFirst Day C, 3Second Day G+O, 3Third Day C+G+O, rest. Does that help? That's why some WOD's feel shorter because they only consist of one category in the programming. And now that's just an example it won't and shouldn't be that exact routine every week, for routine is the enemy and variance is key to results in CrossFit.

Comment #33 - Posted by: Carsonk. at November 30, 2012 8:24 AM

25-35(x1)-30(x2)-25-25

Comment #34 - Posted by: Guti (M/185/28/6'1) at November 30, 2012 8:28 AM

70#, 80#, 90#, 95#, 100# RX

Comment #35 - Posted by: fathertyme 34/m/6'/175# at November 30, 2012 8:42 AM

Solid pulls. Did you see that Dave?

Lekker!

Comment #36 - Posted by: Marc at November 30, 2012 8:50 AM

LBS:

20,30, 50(x2),60(x1),55(x1)

finished with 2 sets of 3x40lbs and 1 of 5x30lbs

Comment #37 - Posted by: c-los at November 30, 2012 8:52 AM

M/20/5'11/155
25lb
25
45
45
70
Strict

Comment #38 - Posted by: Vince at November 30, 2012 8:53 AM

Male 37 5'10" 185

50 / 65/ 75 / 80 / 90 x1 (2 attempts)

Comment #39 - Posted by: High-Gear at November 30, 2012 9:46 AM

#17 - Stelios

Working a specific muscle doesn't cause fat to be burned in that area - you can do 5 thousand crunches and not lose belly fat.

At least 90% of losing that belly fat is diet. Read about the Zone diet, it works well.

Comment #40 - Posted by: Brent at November 30, 2012 9:51 AM

40-50-60-70-80

Today's body weight, 170#

Comment #41 - Posted by: Kevin C. (M/53/5'11"/175) at November 30, 2012 10:15 AM

35-40-42.5-45-52.5(2)
body weight 175.
rx'd

Comment #42 - Posted by: Josh M/19/173lbs/5'6" at November 30, 2012 10:16 AM

M/26/5'10"/190#

As rx'd in lbs.: 55-55-55-55-55

Comment #43 - Posted by: Spencer at November 30, 2012 10:17 AM

Weighted pull ups
45lbx3
90x3
95x2 90x1(f)
80x2 70x1
45x3

Comment #44 - Posted by: Corso LI at November 30, 2012 10:19 AM

M/23/170

Lbs. 25, 70, 60, 60, 70(f)

Comment #45 - Posted by: Daniel at November 30, 2012 10:19 AM

M/23/5'7"/165

45-70-90-110-90

Comment #46 - Posted by: Andrew at November 30, 2012 10:25 AM

#27
Try this link. Hope it helps
http://relativestrengthadvantage.com/7-ways-to-add-resistance-to-pull-ups-chin-ups-and-dips/

Comment #47 - Posted by: Bryce at November 30, 2012 10:28 AM

m/34/223
10/15/20/25/35
rx'd
might have been able to go a little higher

followed with
4 rounds for time:
400m run
25 sit ups

14:35

Comment #48 - Posted by: bkpboise at November 30, 2012 10:29 AM

36/M/67"/168

75-95-105

Palms towards body 110-115-125 (F)

Comment #49 - Posted by: Carl H at November 30, 2012 10:29 AM

I'm not sure i can eat anything that can taste me back.....

Comment #50 - Posted by: Adam at November 30, 2012 10:31 AM

38/m/175
45,65,75,80,90x2

Comment #51 - Posted by: ffkwill at November 30, 2012 10:40 AM

M/19/5'11''/160

35-35-35-35-35

Comment #52 - Posted by: Gregle415 at November 30, 2012 10:46 AM

Day 214
M/45/6'0"/190
Made up "Diane" - WOD 121123, then moved into today's WOD - as RX'd (although I am still a bit weak pulling in the vertical plane)
1. 15
2. 20
3. 25
4. 20
5. 20 (2-1 broken)

Comment #53 - Posted by: fargingbastige at November 30, 2012 10:52 AM

@ #17 - Stelios: That's just today, sure you can run a bit or even work on the Oly lifts and technical lifts, but some days you'll be so smoked you wonder how you're going to get up off the floor. Diet is most important in shedding body fat. I've been on CF since may and have dropped quite a bit of fat as well as 2" in my waist... and I eat a lot (of good food) and a occassional beer to help me remain sane. Happy CrossFitting!

Comment #54 - Posted by: fargingbastige at November 30, 2012 10:58 AM

M/37/5'6"/68kgs = 150lbs

1. 30kgs, 66lbs
2. 35kgs, 77lbs
3. 37,5kgs, 82,5lbs
4. 40kgs, 88lbs
5. 1 rep at 42,5kgs, 93,5lbs "PR"

Comment #55 - Posted by: Freddie at November 30, 2012 11:03 AM

BW 135.6 today

75,80,80,80,80

Not quite as heavy as 9/1/11, but the third rep was feeling really tough today so I decided to stay with a weight that I knew I could do for 3 solid reps each set.

Finished with 5 sets of 5 bar MU's & 3 weighted pulls with 50 lbs

Comment #56 - Posted by: Bill M. m/48/5'3"/135 at November 30, 2012 11:21 AM

My buddy and I read a Froning interview and he was asked what was the worst WOD he's done: Pyramid Double Helen...so naturally we wanted to do it and did!! WOW!

1200 meter run
63 kettle bell swings 1.5/1 pood
36 pull-ups
800 meter run
42 kettle swings
24 pull-up
400 meter run
21 kettle swings
12 pull-ups
Time: 29:20 m/37/190
Time: 29:10 m/37/170

Comment #57 - Posted by: Antoinne at November 30, 2012 11:30 AM

RE #17

#53 hit it good in terms of loosing bf its all about the diet.

In terms of this being "just a few pull-ups"

Something many crossfiters seem to ignore or not understand is that a strength day like today can be exhausting. Not every workout is like fran. Todays 3 rep weighted pullups includes 5 rounds that is counted... the reps before hand warming up are not counted just like a 7 of 1 day.

Shorter work outs require a longer warm up, especially this time of year if outside is 40 degrees =). If you are concerned about burning calories a low intensity warmup of a 2 mile jog should do it. Just understand its not all about calories in calories out that is the societal norm that crossfit rejects with science, and education.

One last thing on strength days. Everytime you go to that bar today it shouldnt just be knocking out a few pullups. it should be 'fuck' not again, how many more of these things are left!!' = high intensity. If you gotta rest 5 minutes between sets so be it. As far as long term recovery on strength days: you may recoup quickly physically or so you think, but your CNS may take 3 days to recover.

Cheers!!!

Comment #58 - Posted by: Brian at November 30, 2012 11:32 AM

35#
45#
55#
55#
55#
Awkward due to having to place weight in a huge duffle bag.

Comment #59 - Posted by: Sully in Gainesville, Ga M/32//180/6' at November 30, 2012 11:35 AM

M 38/5'7"/130

25lbs x 3 x 5

Comment #60 - Posted by: Dan D. at November 30, 2012 11:38 AM

Bodyweight 179#
3 Reps Each
27 / 37 / 43 / 51 / 61

Combination of 7lb chain, plates, and kettlebell hence the odd weight numbers:

Comment #61 - Posted by: caleb (M/36/6'0"/179) at November 30, 2012 11:50 AM

Bodyweight: 211
30, 30, 35, 40, 40, 45 as Rx

Comment #62 - Posted by: Roady at November 30, 2012 12:13 PM

70,135x2,90,100,90

M 43/5'9"/175lbs

Comment #63 - Posted by: Ken Bray at November 30, 2012 12:26 PM

f/28/5'3/124

45# for 1 rep then dropped to 35# for 3
35#
35#
25#
25#

Comment #64 - Posted by: megjan at November 30, 2012 12:32 PM

Any body who has watched the snatch video and knows a thing or two about the snatch, is there a reason you wouldn't start out with a wider base rather than having to worry about jumping to a wider base?

Comment #65 - Posted by: Nick at November 30, 2012 12:35 PM

m/41/6'4"/229

BW x 1
BW x 2
BW x 2(with kick)
BW x 2(with kick)
BW x 2(with kick)

Comment #66 - Posted by: JayW at November 30, 2012 12:37 PM

25-30-35-40-45#, strict

Comment #67 - Posted by: Jake Walker, 17 years old at November 30, 2012 12:55 PM

M/27/5'10"/180

35
45
55
70
75 (2+f)

Comment #68 - Posted by: Nicholas at November 30, 2012 1:01 PM

M/42/185/72"
26
44
53
70.5
70.5

Comment #69 - Posted by: Mike at November 30, 2012 1:04 PM

m/42/5'8"/175

10/20/25/35/40
ring pull ups. as strict as possible with neutral spine.

Comment #70 - Posted by: Mike A. at November 30, 2012 1:09 PM

M/30/175

1. 44 lbs

2. 49 lbs

3. 55 lbs

4. 60 lbs (2) 55(1)

5. 55 lbs

Comment #71 - Posted by: brian at November 30, 2012 1:33 PM

M/27/5'8"/80kg
3-3-3-3-3
20-25-30-35-40kg

Comment #72 - Posted by: Sam at November 30, 2012 1:39 PM

15,20,25,25,30lbs as rx'd

Comment #73 - Posted by: M/42/5'10/170 at November 30, 2012 1:50 PM

M/5-7/165

45-90-95-100-100 (lbs)

Ndaddy

Comment #74 - Posted by: Ndaddy at November 30, 2012 2:06 PM

M/6ft/82
24kg
32kg
40kg
48kg
56kg failed!

I only have a 16,24,32 kg KB so combo's of weight was limited

Comment #75 - Posted by: Sam at November 30, 2012 2:32 PM

M/39/6'1"/260 lbs
3X35lbs
3X45lbs
3X45lbs
3X50lbs
3X50lbs
Then day 3 of couch to 5K. I also am a newbie and did not know about the pairings of C, O, G etc. for work outs. Thanks for all the info and direction on here for us who are in our own garages.

Comment #76 - Posted by: Talladega TireMan at November 30, 2012 3:26 PM

20, 30, 35, 40, 45

Comment #77 - Posted by: Pacers at November 30, 2012 3:30 PM

I weigh 200lbs
+25lbs, +25lbs, +35lbs, +35lbs, +45lbs

Could have easily done more, but I was time crunching today.

Comment #78 - Posted by: Chandler at November 30, 2012 3:32 PM

M/17/185/5'11"
70/80/85/90/95

Comment #79 - Posted by: Ryan Richard at November 30, 2012 3:35 PM

Subbed the CF Pickens WOD:
"Nate"
2 mu's
4 hspu's
8 kbs (70 lb. DB)
12 rds. + 2 mu + 1 hspu

Comment #80 - Posted by: SB at November 30, 2012 3:39 PM

M/31/210 lbs

0lbs
10lbs
15lbs
20lbs
25lbs

Had to kipp the last couple sets.

Comment #81 - Posted by: chene at November 30, 2012 3:45 PM

@65: The feet are closer together in the starting position so you can get the most power out of the legs as well as for stability.

Comment #82 - Posted by: Dre at November 30, 2012 3:48 PM

29/M/5'10"/170lbs

25,35,45,50,50

First time doing this, only started crossfit a few weeks ago. I should have started heavier probably

Comment #83 - Posted by: Matt at November 30, 2012 4:17 PM

M/31/190/72

50# vest and added weight around waist.

50-60-70-75(2x)-60

Comment #84 - Posted by: SeanP at November 30, 2012 4:19 PM

m48/6'/185#
in kg, 14,18,20,22,25

pull ups my weakness but stuck at it...can always learn and do better

Comment #85 - Posted by: jtotch at November 30, 2012 4:26 PM

M/36/5'4"/146lbs
65, 85, 85, 90, 90.
Squats 5x3
225, 225, 235, 235, 235

Comment #86 - Posted by: Matt Burritt at November 30, 2012 4:32 PM

M/6'2"/211#

5x5 - 45,50,55,60,65

Comment #87 - Posted by: Matt L at November 30, 2012 4:46 PM

Did sets of 5
25/30/30/37.5/37.5
Ran 11:50 1.5 mi pr before

Comment #88 - Posted by: Johnh 44/205 at November 30, 2012 4:53 PM

53-58-63-68-72 (using KBs with ring webbing) then 3 sets of 3x45# strict pullup with plate in between legs.

Comment #89 - Posted by: mlt at November 30, 2012 5:04 PM

M/28/176lb

#54-#64-#84-#94-#104(f)-#94-#84-#64x5-#54x8

Comment #90 - Posted by: Daniel G at November 30, 2012 5:18 PM

25-40-50-60-60. Then did 5RFT of:
500 meter row
35 abmat sit ups from CFE.
19:54.

Comment #91 - Posted by: Kurt M/39/185 at November 30, 2012 5:29 PM

40, 65, 80, 100, 90, 65

Thanks Kevin for getting me off my fat, lazy a$$.

Comment #92 - Posted by: mas 55/M/150 at November 30, 2012 5:31 PM

cale M/21/6'1"/170
5-10-15-20-25(1 with assist)

kelley F/47/5'3"/132
5-10-15-20-25(2 with assist)

we both tried one rep with 35lbs and failed

Comment #93 - Posted by: kelley at November 30, 2012 5:50 PM

2,5kg-3,5kg-4,5kg-5kg-6kg(2)
body weight 96kg

Comment #94 - Posted by: lucio1928,M/40/184cm/96kg at November 30, 2012 6:00 PM

M/22/55kg(121Lbs)

Weighted pull ups
3-3-3-3-3

Kgs : 10-15-20-25-27.5(1)
Lbs : 22-33-44-55-60.5(1)

Comment #95 - Posted by: Saganamooo at November 30, 2012 6:41 PM

39/M/5'11"/185 lbs
25 - 30 - 35 - 45 - 55 (tough)

Comment #96 - Posted by: Howie at November 30, 2012 6:49 PM

age 23 bw 170

70/75/80/85/90(f 2x)

Comment #97 - Posted by: Chris S at November 30, 2012 7:26 PM

36/M/190
35-40-40-50-50

Comment #98 - Posted by: NJ4020 at November 30, 2012 7:52 PM

25-30-35-40-45

Comment #99 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 30, 2012 8:59 PM

39/M/155
35-45-53-63-70

Comment #100 - Posted by: JakeK 4153' above sea level at November 30, 2012 9:10 PM

M/24/6'/160

45# through

Comment #101 - Posted by: Cheek at December 1, 2012 2:25 AM

M/23yo/6'10"/75kg (165 lbs)

10-12.5-15-18(failed@3)-16 kg
22-27.5-33-39.5(failed@3)-35 lbs

Had to improvise a weight belt using a regular belt with a jump rope, then when 15 kg got too heavy switched to rope. Definitely a "lekker" workout, like the man said. Can't wait for next time we do weighted pull-ups so I can knock 18 kg out.

Comment #102 - Posted by: Lawrence Gipson at December 1, 2012 3:39 AM

All 25#

Comment #103 - Posted by: jt 39 m 5'10" at December 1, 2012 7:23 AM

Strict.
20lb db - 3,5,7,5,5

Comment #104 - Posted by: Montana03 at December 1, 2012 7:40 AM

Thanks for the advise!!

Comment #105 - Posted by: Stelios at December 1, 2012 8:49 AM

20-25-30-35-40
158.8 lbs

Comment #106 - Posted by: myles456 at December 1, 2012 9:29 AM

2012-12-01: sub 20#vest/25m lunge.
2011-09-01: Sub. 20#vest. 4X10 strict, 1X22 kipping.

Comment #107 - Posted by: gs at December 1, 2012 9:31 AM

3-3-3-3-3
45# Weighted PullUps
Then
15 Dips
50 Weighted Situps

Comment #108 - Posted by: dyagg at December 1, 2012 10:31 AM

BW, BW, +10, +10, BW

Comment #109 - Posted by: struth at December 1, 2012 11:25 AM

m.32.69.170;
25-25-35-35-45;

Comment #110 - Posted by: djf at December 1, 2012 12:20 PM

25# (3)
25# (3)
35# (2)
25# (2)
25# (3)

25 reps kipping afterwards

Comment #111 - Posted by: Frank at December 1, 2012 12:21 PM

M/20/175

60-70-80-90-100(2)

Comment #112 - Posted by: justinb at December 1, 2012 12:33 PM

34/F/5'8"/140ish

10
15
20
25
30

frog-kicked my way up on the last 2 sets. Not pretty, but achieved full range of motion...

Comment #113 - Posted by: Denise R at December 1, 2012 1:54 PM

70, 80, 85, 95, 95(4)

Comment #114 - Posted by: Jetté 43/M/5'11"/175 at December 1, 2012 2:13 PM

90/95/100/105(PR)/107.5(PR)

Comment #115 - Posted by: MAGNUS M/26/5'8/160 at December 1, 2012 3:33 PM

Jeff @ work
90# overhand
100# underhand

Comment #116 - Posted by: Jeff & Charity Vale @ CF Snohomish at December 1, 2012 4:19 PM


M/25/5'9"/170

25-35-45-50-55

Comment #117 - Posted by: lwoody at December 1, 2012 8:41 PM

overhand up to 85 lbs @ 200 bw
cheers

Comment #118 - Posted by: matteo at December 2, 2012 2:31 AM

M/40/5'11/207

(kg) 0-2.5-5(2reps)-5(2reps)-5(1rep)

Comment #119 - Posted by: Jose-Luis Morales at December 2, 2012 7:35 AM

Pretty pathetic .
10 lbs-5
15 lbs-3
20 lbs-2/10 lbs-1
20 lbs-2/10 lbs-1(f)
15 lbs-2/15 lbs-1 (f)
All strict, on rings. Awkward holding mult dumbells of differing sizes btwn my feet

Comment #120 - Posted by: Jim R./50/5'8"/160 at December 2, 2012 12:11 PM

m/23/5'8"/158

12-16-22-27-44 lbs - all strict

Will make these regularly, figured I could hang plates on my waist using an old karate belt, these are though!

Comment #121 - Posted by: haveheart at December 2, 2012 1:08 PM

70, 90, 100, 100, 105

Comment #122 - Posted by: Bill/53/217/72" at December 2, 2012 1:17 PM

55, 60 x 4 sets

Comment #123 - Posted by: MikeyPaul/m/31/170/5'8" at December 2, 2012 4:10 PM

51/M/180
25 lbs
25 lbs
35 lbs
35 lbs
35 lbs

Comment #124 - Posted by: Zim at December 2, 2012 5:22 PM

40kg, 88#
42kg, 92.4#
44kg, 96.8#
46kg, 101.2#
48kg, 105.6#

Comment #125 - Posted by: Peter Nemr M/31/65.5"/172 at December 2, 2012 11:21 PM

My previous post was weighted dips not PU
PU: 53#, 70#, 75#, 80#, 85# Rx

Comment #126 - Posted by: fathertyme 34/m/6'/175# at December 3, 2012 5:05 AM

20-25-30-40-45(x2)

Comment #127 - Posted by: Saam at December 3, 2012 4:33 PM

M/45/5'7"/210

10-25-35-45(F)-35-35

Comment #128 - Posted by: Giuseppe at December 3, 2012 6:06 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx:
quick warm up
3 strict pullups + 3 chest to bar pullups
Concentrated on using full ROM and dead hang pullups for all of these:
3 x 25 lbs weighted pullups
3 x 35 lbs
3 x 45 lbs
3 x 55 lbs
3 x 65 lbs
3 x 70 lbs (I used a split grip)
3 x 70 lbs + 3 x 45 lbs (I used a split grip)

Post WOD: I did sets of walking lunges with bar in front rack position. I would do 10 steps alternating. 55 lb bar, 75 lbs, 85 lbs, 95 lbs, 105 lbs, 115 lbs
a bit of stretching and a little FS and hang squat clean to thruster sequece.

Comment #129 - Posted by: Anton at December 4, 2012 7:08 AM

M/168/5'7"/32
45lbs, 70, 80, 85, 90x2 (f)

Comment #130 - Posted by: Mark S. at December 4, 2012 9:38 AM

M/22/5'11"/183

45-50-55-60-65

had to re-grip after each rep on the last one

Comment #131 - Posted by: Miles Forks at December 5, 2012 7:17 AM

55-65-75-90(pr)

Comment #132 - Posted by: ferb44 178# at December 5, 2012 12:31 PM

Kg 20 20 24 24 28(1) 24(2)

Comment #133 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 5, 2012 1:15 PM

m/24/5'10"/163

25-35-45-45-45(2)

Comment #134 - Posted by: T. Swihart at December 6, 2012 8:26 AM

On min every min style. 70,96,96,96,70

Comment #135 - Posted by: Jdisch at December 6, 2012 4:03 PM

5-17.5-20-22.5-25-30-35-37.5 failed on 2-37.5-40 failed on 2

Comment #136 - Posted by: Mik at December 6, 2012 9:05 PM

Previous

45 70 failed on 3 so did 1 more 60 65 65

Tonight...all sets at 45...should've checked this before I did

Comment #137 - Posted by: cleveland at December 8, 2012 6:41 AM

m/39/5'9/174
CFWU-3. Superman. Burgener.
55,62.5,67.5,75,80
Not room for much more if any. Good job using hip contraction to get chin over bar.

9/1/11:
50,55,60,65,70

Comment #138 - Posted by: jrm at December 9, 2012 6:57 PM

M/39/5'8"/150

50, 60, 65, 75, 80

Comment #139 - Posted by: bobm at December 9, 2012 10:17 PM

M 22 1.94 93kg

25kg, 30kg, 35kg, 35kg, 30kg

Comment #140 - Posted by: norwayK at December 10, 2012 10:28 PM

12kg(26#)-15(33#)-15(33#)-17.5(39#)-20(45#)

Comment #141 - Posted by: DPl at December 14, 2012 3:34 PM

75-80-85f-85-90

Comment #142 - Posted by: nsb at December 16, 2012 8:13 PM

bw 165

30, 40, 45, 50, 55

Comment #143 - Posted by: Ukkrew at December 17, 2012 10:23 AM

M/23/6'1"/174lbs
45, 45, 70, 90, 115

Comment #144 - Posted by: Mark at December 17, 2012 5:54 PM

52/m/186

1st since surg. 50/55/60x3x3. weight swingin next to suture's a bit un-nerving...

Comment #145 - Posted by: denob at December 20, 2012 10:48 AM

25-30-35-35-None

Did eight pull-ups with no weight from a dead-hang position for my last set.

M/27/5'11''/200

Comment #146 - Posted by: Kent at December 21, 2012 11:03 AM

35, 45, 55, 60, 65(f)

Comment #147 - Posted by: Manchild at March 28, 2013 5:45 AM

32.5, 35, 35, 37.5 (x3 PB), 37.5 + 85k b/w 12.06.13 inc. FS x3's 85k each rnd

25, 25, 26.25, 26.25, 27.5k pb + 85k b/w 23.09.11

Comment #148 - Posted by: zenoperegrinus at June 12, 2013 2:46 AM

CFWUx3 (no PUs rd 2,3)
40-50-55-60-66
+12 strict

Comment #149 - Posted by: Doug at August 12, 2013 12:56 PM
Post a comment






Remember personal info?