April 30, 2013

Tuesday 130430

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

Compare to 121008.

TaiRandall_burpees_th.jpg

Enlarge image

Matt Griffin.


"Chad Vaughn, 315 pound Clean and Jerk" - video [wmv] [mov] [HD mov]

Posted by Pukie at April 30, 2013 5:00 PM
Comments

HEY THATS ME!!!

Comment #1 - Posted by: Matt Griffin at April 29, 2013 5:15 PM

What is the sub for rope climb?

Comment #2 - Posted by: Cory Drees at April 29, 2013 5:38 PM

Anybody have a substitution for double-unders that doesn't involve jumping? I have an Airdyne bike, can I ride that for a certain amount time to equate to 50 double unders? Any idea on how long?

Comment #3 - Posted by: Brian Roach at April 29, 2013 5:52 PM

#2 sub for rope climb is tree climb

Comment #4 - Posted by: VoiceOfReason at April 29, 2013 6:03 PM

You can ride the airdyne for asking as you want. It isn't a sub for double unders, but it sure is better than nothing!

Comment #5 - Posted by: G at April 29, 2013 6:03 PM

hey redonkulous, way to promote the fitness community. At least I am brave enough to put my name. I injured my knee doing double-unders last thanksgiving. Just now, doing leg workouts, but jumping (more like landing) makes my knee swell. The FAQ says knee tucks, not an option right now so I asked. Keep up the the positive attitude.

Comment #6 - Posted by: Brian Roach at April 29, 2013 6:06 PM

Good lord chad vaughn!!!

Comment #7 - Posted by: Seth at April 29, 2013 6:06 PM

Yo Brian pump the brakes (with your good leg). The sub questions are getting out of control. Like what's the sub for rope climbs!?! Really? Either read the FAQs or climb up something else. People are so quick to replace research and common sense with "community."

Comment #8 - Posted by: WellSaid at April 29, 2013 6:13 PM

The ultra slow motion clips hq has been making of Olympic lifts are amazing to watch. In general the whole site is awesome. I have been following main site for over one year and iam addicted. Free programming which by the way works, charity fundraisers, bingo musing it up on Sundays, cool daily photos and interesting articles. Thanks again hq. Gonna do this wod first thing in the morning

Comment #9 - Posted by: hollyhog at April 29, 2013 6:17 PM

Good to see you came to the dark side old friend.

Comment #10 - Posted by: Kev at April 29, 2013 6:18 PM

Go to "compair to 121008" (above picture of Matt Griffin's awesome pic); there one can find the demo video & under the commets section some ideas for substitutions from 2012. We were all newbees once- some just have a baditude... 3-2-1!

Comment #11 - Posted by: Colliver at April 29, 2013 6:29 PM

#5 & 10 yeah the faq does have a section for the sub for rope climb but it's not really in detail. so i don't blame him for asking. it's a great crossfit community and i'm thankful there are people helping each other out and answering questions so be a part of this awesome community if not keep the rude remarks to yourself

Comment #12 - Posted by: dan at April 29, 2013 6:31 PM

Oh my god that video is beautiful.

Comment #13 - Posted by: Gabe at April 29, 2013 6:39 PM

That had to be the most epic Olympic Lift I have ever seen. The combination of the slow motion with the music...WOW!

Comment #14 - Posted by: Aaron Sabal at April 29, 2013 7:22 PM

#7 Wellsaid

A lot of ppl will say that the sub for rope climb is towel pullups. They are a good sub but do not constitute a true sub IMO.

I prefer 5 Knees To Elbows, 5 squats and 5 regular pullups, in that order. I think those most closely mimic the motion one goes through when doing rope climbs.

Comment #15 - Posted by: Harry at April 29, 2013 7:36 PM

#14
Great choice for sub. I am going to use that in the morning!

Looking forward to times and comments.

Also - Outstanding video to C&J!!!

Comment #16 - Posted by: Matt W at April 29, 2013 7:48 PM

...and the SunDance award for best display of an Olympic lift in a short low budget film goes to ....

Comment #17 - Posted by: derek at April 29, 2013 7:57 PM

awesome video

Comment #18 - Posted by: Rob L at April 29, 2013 8:01 PM

Sub for rope climbs as described on FAQ (no rope at home, so I'm subbing):
"Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls."

Comment #19 - Posted by: GBelle at April 29, 2013 8:23 PM

And if you need to sub the Double Unders:
"Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions."

Comment #20 - Posted by: GBelle at April 29, 2013 8:26 PM

@Gabe #12, agreed! I bookmarked it. CFHQ should do more slow-motion vids. Watching that really helped me understand ideal form for the clean and jerk. Beautiful!

Comment #21 - Posted by: GBelle at April 29, 2013 8:30 PM

Incredible

Comment #22 - Posted by: Mark at April 29, 2013 8:34 PM

M/30/180/72

As RXd
21:44

Comment #23 - Posted by: Kyle at April 29, 2013 8:51 PM

HQ - this Chad Vaughn series is the most inspiring I've ever seen on main site. More, more, more!

Comment #24 - Posted by: Michael at April 29, 2013 9:07 PM

One of the problems I have with trying to observe the Olympic lifts is how fast they are. Until this video I never really saw the "three pulls" before. And so aesthetically done. Wow.

Comment #25 - Posted by: Lyman at April 29, 2013 9:12 PM

Unless you have worked at a C & J, it has to be impossible to appreciate the skill and artistry in performing it correctly as demonstrated by Chad Vaughn in the video. Way to go.

Comment #26 - Posted by: Ron at April 29, 2013 9:36 PM

my body is just sore from reading this routine..
going to have to sub towel pull ups for rope climb. Rawr!!! going to be one heck of a morning

Comment #27 - Posted by: Isaac Kim at April 29, 2013 9:43 PM

Chad is the real deal

Comment #28 - Posted by: Tony Blauer at April 29, 2013 10:44 PM

RX

22:34

Comment #29 - Posted by: Louis Berry(South Africa) at April 29, 2013 11:58 PM

chad vaughn is awesome!!!!! crossfit rocks!!!!!!!:)

Comment #30 - Posted by: yankeegirl at April 30, 2013 12:07 AM

For time:
100 ft Walking lunge
50 Push-ups
50 Tuck Jumps
25 Knees to elbows
5 Rope climb, 12 ft
50 Box jump, 20 inch box
50 Air squats
25 L-pull-ups
50 Sit-ups

19:08 min

I wasn't pushing hard enough.
Need to be stricter against myself.

Comment #31 - Posted by: Daniel at April 30, 2013 12:39 AM

if you use a towel pull up as a sub how many reps equal 15 feet?

Comment #32 - Posted by: dan at April 30, 2013 12:54 AM

Towel pull ups and tuck jumps as sub

23:34

Comment #33 - Posted by: Reg /22/5'6/m/75kg at April 30, 2013 12:57 AM

chad vaughn is awesome!!!!! crossfit rocks!!!!!!!:)

Comment #34 - Posted by: yankeegirl at April 30, 2013 1:00 AM

These super slow motion vids have helped learn/fine tune my oly lifts immensely. This is the most helpful way I've learnt from any video, even more then the ones with coaches and trainers. Great work!!! I hope we see more of this. THANKS FOR EVERYTHING!!!

Comment #35 - Posted by: Anthony at April 30, 2013 1:45 AM

30:20
-regular pull ups
-frontsquats @40kg

Comment #36 - Posted by: Jakkis at April 30, 2013 2:30 AM

m/45/5'6"/140

18:43

Comment #37 - Posted by: duane at April 30, 2013 3:34 AM

17:21 Reg pullups after first 7 L pullups.

Comment #38 - Posted by: Ryan Bobo at April 30, 2013 3:38 AM

M/37/1.68/83

24:04

Comment #39 - Posted by: Miguel Soto at April 30, 2013 4:13 AM

28:57

100 ft Walking lunge - 35 steps
50 Push-ups - check
50 Double-unders - 15 double - 100 single
25 Knees to elbows - knees to belly maybe
5 Rope climb, 15 ft - tri ext rope on lat pulls x 5
50 Box jump, 24 inch box - 12" box
25 Overhead squats, 65 pounds - check
25 L-pull-ups - chin ups
50 Sit-ups - check

Comment #40 - Posted by: Mike Vinson/M/45/5'8/212 at April 30, 2013 4:21 AM

I second #8/22/30 :)

Comment #41 - Posted by: RBT at April 30, 2013 4:29 AM

25:40 just wish the boat would stop rocking had to sub the box for jump squats with a 20lb med ball and no rope here but I made due. Thanks for another great WOD.

Comment #42 - Posted by: josh demuth at April 30, 2013 4:42 AM

75 towel pull-ups for 5 rope climbs
22" box jumps
regular pull-ups for L-pull-ups

31:49

PR by over 7 minutes!
121008: tuck jumps for DUs, box jumps @ 16", Gravitron PUs @ 75# = 39:12

Comment #43 - Posted by: Joe Northside m/34/70"/210 at April 30, 2013 4:52 AM

21:05

No rope climbs (protective owls in tree right now)
20" box for jumps
35lb OHSs

Comment #44 - Posted by: Kristina f/29/5'2"/118 at April 30, 2013 5:11 AM

Whoa that's a lot of lens flare!

Comment #45 - Posted by: Matt at April 30, 2013 5:17 AM

M/45/5'11"/200

30 Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 12' Rope climbs
50 20" Box jumps
25 65# Overhead squats
25 Pull-ups
50 Sit-ups

24:48

Comment #46 - Posted by: nutfam at April 30, 2013 5:40 AM

15:00 with no rope climbs

Not as bad as I thought it'd be!

Comment #47 - Posted by: Jake at April 30, 2013 5:55 AM

anything for puppies? I can't do half that.

Comment #48 - Posted by: Andy Schmitt at April 30, 2013 6:01 AM

40 walking lunges
50 push ups
200 single unders
25 k-e
no rope climbs or subs
50 box jump (24")
25 OHS (65#)
25 ring pull ups w/ knees raised (don't think that's an L-pull up)
50 sit ups
16:04

121008: 18:43

#14/Harry, wish I'd read your post before the WOD...would have worked that rope climb sub in. Next time...

Comment #49 - Posted by: Jim R. M/50/5'8"/160 at April 30, 2013 6:18 AM

m/41/5'11"/165

19:55 Rx PR

retired army 1SG
clarksville, tn

Comment #50 - Posted by: mark nash at April 30, 2013 6:18 AM

36:05

30 Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
25 towel pull ups
50 20' jumps
20 Pistol
25 Pull-ups
50 Sit-ups

Comment #51 - Posted by: Kim at April 30, 2013 6:20 AM

F/51/5'6/120
24:00
100ft walking lunges 20# dumbells
50 push ups
50 jump switch lunges
25 knees to elbows
9 beginner rope climbs, feet on floor
50 box jumps first 25 on 24 inch box next 25 20 inch box
25 ohs 45#
25 L pull ups
50 sit ups

Comment #52 - Posted by: D.S. at April 30, 2013 6:25 AM

Scaled most, 24:56
100 ft Walking lunge
40 Push-ups (1/2 on knees)
30 Tuck Jumps
20 Hanging knee lifts (on pull-up bar)
45 Towel Pull-ups (assisted w/ bands)
30 Box jump, 15-in. box
30 Overhead squats, 45 pounds
20 Pull-ups (assisted w/ bands)
30 Sit-ups
F/43/136/5'5"

Comment #53 - Posted by: GBelle at April 30, 2013 6:30 AM

I do have one question. I saw the sub for the rope climb, since we have no rope -- 15 towel pull-ups for each foot of rope. My question comes because I also can't do an L-Sit pullup. Actually i have to do jumping pull-ups to sub for regular pull-ups. What kind of sub could i do for the L-Sit? I was thinking maybe trying negatives with the towel for the rope climb and maybe jumping pull-ups for the L-Sit. Anyone run into this problem when they started out?

Also love the slow motion video...helps me with my form too!
Jeff

Comment #54 - Posted by: jeff at April 30, 2013 6:31 AM

M/23/5'11"/185

22:26.6

got about 10 real DUs in. did 100 single unders to sub. 5 dead hang neutral grip pull ups per rope climb ascent.

25:53.9 last time. did the same rope climb sub. PR by 3:27.3.

Comment #55 - Posted by: Miles Forks at April 30, 2013 6:40 AM

20:42 RX

M/25/80kg/174cm

Comment #56 - Posted by: D Weston at April 30, 2013 6:50 AM

M/32/5'10/82kg

As rx'd

13:01

100ft walking lunges - unbroken
50 push ups - unbroken
50 double-unders - 15-35
25 knees to elbows - 15-10
5 rope climbs - feet touch floor and go again
50 box jumps - unbroken
25 ohs - unbroken
25 L pull ups - 5-5-5-5-5
50 sit ups - 35-15

L-sit pull ups were the leveller for me today.

Comment #57 - Posted by: Roly at April 30, 2013 6:52 AM

I did this, but had to eliminate the pull related items. No bar/rope available this evening due to circumstances. Didn't time it.

Completed:

100 ft Walking lunge
50 Push-ups - 20/20/10
50 Double-unders - 10/5/5/10/15/5
50 Box jump, 24 inch box - unbroken
25 Overhead squats, 65 pounds - 10/15
50 Sit-ups -25/25

Still a great workout.

Comment #58 - Posted by: G at April 30, 2013 7:01 AM

46:53

Comment #59 - Posted by: BW at April 30, 2013 7:08 AM

Used 18" bench and 15 pull ups for 5 rope climbs
The rest was as RX'd
19:00

Comment #60 - Posted by: M/36/5'11"/177 at April 30, 2013 7:09 AM

38/m/174
Rx 21:50

Comment #61 - Posted by: ffkwill at April 30, 2013 7:16 AM

Oh yeah: Chad Vaughn. What a stud. I LOVE these videos.

Comment #62 - Posted by: G at April 30, 2013 7:16 AM

male, 40 yo, 151#, 68"

subbed climbing wall (78') for rope climb
Time: 23:48

Comment #63 - Posted by: karl at April 30, 2013 7:23 AM

male, 40 yo, 151#, 68"

subbed climbing wall (78') for rope climb
Time: 23:48

Comment #64 - Posted by: karl at April 30, 2013 7:23 AM

subbed 75 jumping pullups for rope climbs
27" box jumps

30:10

Comment #65 - Posted by: DLong (M/37/5'10"/185) at April 30, 2013 7:40 AM

20:18... felt good, challenging.

Comment #66 - Posted by: Brian R. at April 30, 2013 8:03 AM

M/33/190/68

@3300' Above Sea Level

As Rx'd

30:18

Comment #67 - Posted by: Josh at April 30, 2013 8:09 AM

From Sandbaggin' Central:

20:01 Rx'd

Thanks for great videos Chad V/CFHQ!

Awesome!

Comment #68 - Posted by: james.patrick [M/51/66"/135] at April 30, 2013 8:16 AM

Caught like a minnow in the filter of life! :)

Comment #69 - Posted by: james.patrick [M/51/66"/135] at April 30, 2013 8:18 AM

Love the video!
Whats a good sub for rope climb and whats a tree climb? Thank you all for the awesome community!

Comment #70 - Posted by: Rulon at April 30, 2013 8:51 AM

so cool!

great athlete. great photography.

thanks!

Comment #71 - Posted by: Rene Forestier at April 30, 2013 8:52 AM

Correction to #53:
30 push ups, not 40

Comment #72 - Posted by: GBelle at April 30, 2013 8:57 AM

19:32 (pr)

subbed 50 pullups for rope climbs
all pullups and KTE were done on a bar between rings so it swung a bit

Comment #73 - Posted by: James M/30/5'7"/155 at April 30, 2013 9:00 AM

Slightly modified, with a second round of double unders instead of the box, and a 12' rope.

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 12 ft
50 Double unders
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

17:15 (PR)

19:22 on 10/8/12, with same subs

Comment #74 - Posted by: Kevin C. (M/54/5'11"/178) at April 30, 2013 9:12 AM

11:24 - the gym I use is not set up well for this exercise, so I stopped my timer in between sets to get across the gym and up the stairs.

Comment #75 - Posted by: JTJ/M/29/160 at April 30, 2013 9:16 AM

love these videos

Comment #76 - Posted by: Tamas at April 30, 2013 9:29 AM

2013-04-30: Sub 5rnds: 70mlunge,15Pushups,50sngls,10K2E's,1 L-Rope,10X30"BJ,10OHS/65#,5L-Pullups's,20 SU's. 34:32(5:59-7:31).

Comment #77 - Posted by: gs at April 30, 2013 9:35 AM

25:56
Rx except 4 rope climbs & sdhp instead of ohs
34:50 last time with more subs

Comment #78 - Posted by: Johnh 45/205 at April 30, 2013 9:37 AM

18:33
100 singles for double unders
L pull ups with knees bent

Comment #79 - Posted by: Tod m 43 5'10 200 at April 30, 2013 9:53 AM

21:21 rx'd

Comment #80 - Posted by: Tony Rigby uk at April 30, 2013 10:00 AM

Why doesn't HQ give proper credit to the musician (Jane Aubourg) whose music it has used (stolen?) for this and the previous Vaughn video? The video credits don't mention the music at all. Considering HQ just fired an intellectual property shot across the bow in the form of the "What's in a Name" Journal article, the lack of proper credit for (and perhaps authorization from) Ms. Aubourg feels awfully hypocritical. Come on HQ: Give Ms. Aubourg proper credit so those who dig the music can go and buy it.

Comment #81 - Posted by: D. Peterson at April 30, 2013 10:03 AM

22:50

Comment #82 - Posted by: Andrew G at April 30, 2013 10:08 AM

Building on #14 rope climb sub.
How about squat jump to pull up with a knee to elbow after the pullup X 5

Comment #83 - Posted by: Brad E at April 30, 2013 10:19 AM

Subbed: (Outlaw CrossFit)
4 rounds for time of:
400 m. run
10 Thrusters @ 115
16:18

Comment #84 - Posted by: SB at April 30, 2013 10:31 AM

14:12 rxd

Comment #85 - Posted by: aermio m/34/5'7"/160 at April 30, 2013 10:43 AM

100 lunges
50 pushups
100 single unders
25 knee to elbows. touched ground after every one
34 rope pull downs 150lbs
30 overhead squats 60-50-50
30 weight assisted lpull ups
50 situp
1:05

Comment #86 - Posted by: Andy Schmitt at April 30, 2013 10:57 AM

20:40. Sub 5 ab crunch towel pullups per rope climb.

Comment #87 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 30, 2013 11:04 AM

Day 365
M/46/6'0"/195
No rope; subbed 5 pull-ups + 5 squats / 1 rope ascent, all other as RX'd.
Time - 24:47
Today marks the end of my one-year committment to myself and CrossFit. It has been an awesome year... I look forward to renewing that committment tomorrow.

Comment #88 - Posted by: fargingbastige at April 30, 2013 11:04 AM

M/47/160lb

RX - 30:22

Comment #89 - Posted by: Jimmy at April 30, 2013 11:15 AM

used 45lbs for OHS, no rope climbs
17:12

Comment #90 - Posted by: brittk at April 30, 2013 11:36 AM

scale sub to avoid (most) right-elbow weighting & go easy on knees:

100 ft lunge
25 be
25 DB floor press, 30# lh, 15# rh
1 min fast cycle on Airdyne-ish bike
25 t2b on ground
50 mt. climbers
25 box jump 18"
25 front squat, 65#
25 dips w 60-70# grav help
50 sit-ups

14:15

c/d 7 x (36m swim + 5 poolside muscle ups) = 9:50

Comment #91 - Posted by: matt h 51 180# 3.9.11 at April 30, 2013 11:38 AM

100 ft Walking lunge with 20 lbs dumbells
50 Push-ups
50 Knee Tucks
25 Knees to chest
5 sets 5 towel pull ups
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
10 L-pull-ups felt like arms were going to fall of finished with 25 dips.
10 Sit-ups finished with 50 incline crunches
30 min
did 1000 meter row with 25 thrusters

Comment #92 - Posted by: Bill at April 30, 2013 11:46 AM

#69/Kevin C.--nice PR...2+ minute improvement is a huge gain.

#43/Joe Northside--HUGE improvement...nicely done.

Comment #93 - Posted by: Jim R./50/5'8"/160 at April 30, 2013 12:00 PM

M/31/188/71

19:50 as RX'ed

Comment #94 - Posted by: Matt at April 30, 2013 12:02 PM

#82
You had me going for a second... but then, well done man.

Comment #95 - Posted by: JBR at April 30, 2013 12:10 PM

m/40/6/190
No warmup
Right knee still hurts

21:39 (PR)

f/31/501/140
No warmup
Stalled on the L pull-ups (red band assured)
200 single unders vs DUs
34:18

Comment #96 - Posted by: Jeremy A. Olive at April 30, 2013 12:12 PM

m/37/190
18:03...Fun one!!

Comment #97 - Posted by: Antoinne M/37/190 at April 30, 2013 12:17 PM

As rxd 18:19. 17 Second PR.

Comment #98 - Posted by: Kurt/M/38/190 at April 30, 2013 12:18 PM

M/25/170/5'9"

Alternating towel pull-ups for rope climb
45 degree L pull ups

22:39

Comment #99 - Posted by: TVis at April 30, 2013 12:30 PM

as rx'd with half kip up into L pullups
broke pullups into sets of 5
pushups was 30/10/5/5
knees 2 elbows was 13/12
towel jumping pullups 25/25/25
unbroken on lunges, situps, overheads, double unders, box jumps slow

18:14(19:40 last)

Comment #100 - Posted by: Bells at April 30, 2013 12:39 PM

28:01
50 Rope Pulldowns (1.3 x BW)
45# OH Squat

Comment #101 - Posted by: Hooper at April 30, 2013 1:11 PM

Cool video, but 7 people on one camera??

Comment #102 - Posted by: Ron at April 30, 2013 1:19 PM

Required viewing.

Comment #103 - Posted by: mikeyb m/52/184 at April 30, 2013 1:32 PM

M/170/32/5'7"

15:33 min. as Rx'd

Love the videos. Thanks CrossFit!

Comment #104 - Posted by: Ryan F at April 30, 2013 1:51 PM

m/43/5'8"/180

Subbed 100 SU
25 rope pull ups/25 squats for rope climb
all else as Rx'd

24:52

last time was 29:30 so I'm pretty happy--

Comment #105 - Posted by: Mike Andridge at April 30, 2013 1:52 PM

I ended up doing 50 kipping pull ups instead of 50 pushup because I wrote "PU" on the board. So I replaced the L-sit pull ups with Diamond 1- leg pushups. Still pretty hard.

21:15 28/M/215

Comment #106 - Posted by: Daniel M at April 30, 2013 1:53 PM

41:45 23/170/5'9"

Omg that was tough!

Comment #107 - Posted by: Jordan at April 30, 2013 1:54 PM

As Rx 17:20

M/168#/6'/39yrs

Comment #108 - Posted by: britishfireman1 at April 30, 2013 2:07 PM

24:05
we don't have rope clamp, we make 25 thrusters @45lbs

Comment #109 - Posted by: Lara at April 30, 2013 2:32 PM

15:06

Comment #110 - Posted by: mlt at April 30, 2013 2:48 PM

43/m/185
sub 100 pullups for rope climbs

22:24

Comment #111 - Posted by: JackM at April 30, 2013 2:52 PM

24.18

sub rope pullups for climbs

Comment #112 - Posted by: controlfreak at April 30, 2013 2:56 PM

34:14

Comment #113 - Posted by: Paulp at April 30, 2013 3:02 PM

18:13 subbed 25 rope pull ups for climbs

Comment #114 - Posted by: jack m/31/5'11/165 at April 30, 2013 3:08 PM

51/m/175/6'2"
34:40 Rx

Comment #115 - Posted by: tom at April 30, 2013 3:08 PM

does anyone else cry while watching these slow-mo videos

Comment #116 - Posted by: zak at April 30, 2013 3:25 PM

F/43/180/5'10"

34 walking lunges
50 double unders
25 Knees (close) to elbows
5 rope climbs (13')
50 box jumps (20")
25 Overhead squats 45#
10 L pullups (2x2, 6x1)
50 situps with Abmat

22:47

1:29 faster than last October... Only this time I hung from a bar for K2E instead of lying on the floor and I used an abmat for the situps.

Great wod!

Comment #117 - Posted by: JuliePlatt at April 30, 2013 3:35 PM

Subbed tuck jumps for double unders
Subbed 15 alternate towel pull ups for 1 rope climb
Subbed to 18" box jump
Subbed 63# OHS

For time:
100 ft Walking lunge
50 Push-ups
50 Tuck jumps
25 Knees to elbows
75 Alternate towel pull ups
50 Box jump, 18 inch box
25 Overhead squats, 63 pounds(28.5kg)
25 L-pull-ups
50 Sit-ups

21:39

Comment #118 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 30, 2013 3:52 PM

19:30 rx'd

Comment #119 - Posted by: BLong M/34/71"/210 at April 30, 2013 3:56 PM

With a lot of interruptions because of a very full and busy gym, and after an 8 hour day of landscaping work:

39:03 as Rx'd

Comment #120 - Posted by: Lou at April 30, 2013 4:05 PM

M/178/39/5'11"

20:24 Rx

Comment #121 - Posted by: Kenju at April 30, 2013 4:14 PM

D. Peterson @75,

It would be cool to note the music and musician on the videos that appear here on the Main Page. I think that idea has merit. I'll bet if you used a different tone that the folks in charge of the content (or the producers of the film) here might agree.

Do you have evidence that CF has used the music without authorization? On what do you base your accusation? Is that an original piece or is it one artist's rendition of music no longer covered by copyright? (All serious questions the answers to which I am seriously interested?

Are you not aware of the substantial change in the background music on the CrossFit video catalogue? For example the iconic "Nasty Girls" video no longer includes the song "Nasty Girls", or at least didn't the last time I viewed it. Why? The difficulty in securing rights fees and authorization in the wild west of the internet. Are you implying that CrossFit, and specifically the legal eagles of CrossFit, has suddenly forgotten how to interact with IP other than their own?

Really?

Your first impulse (give credit to the artist) and your last (help us find the music more easily so that we may enjoy more of it) are essentially lost in the gratuitous snark and snipe of your accusation and your tone.

Which is a shame, really, because I enjoyed the music and I think you have a pretty good suggestion.

Comment #122 - Posted by: bingo at April 30, 2013 4:15 PM

Response to the IP comment in the filter...

Comment #123 - Posted by: bingo at April 30, 2013 4:15 PM

Scaled to 12' rope climbs

24:00


8 year old Charlie did a version in 14:46 - he subbed rope pull-ups for all pull-ups and rope climbs, used a broomstick for OHS and singles for DUs!!!!

We both did "Klepto" yesterday. I wonder how long his fascination will last... a long time I hope.

Thanks

Thanks

Comment #124 - Posted by: mikeyb m/52/184 at April 30, 2013 4:39 PM

Jim R.-Thanks! Congratulations to you, on over a 2 minute improvement yourself.

Comment #125 - Posted by: Kevin C. (M/54/5'11"/178) at April 30, 2013 5:07 PM

23:10 with Rope Pullups for Rope Climb and Tuck Jumps for Double Unders.

Comment #126 - Posted by: dappersuperman at April 30, 2013 5:10 PM

As Rx'd 25:15

42/m/210/71

Comment #127 - Posted by: Fat ol Irishman at April 30, 2013 5:10 PM

M/53/153/1-1-06

Comet version;

4 RFT
100' sandbag weighted walking lunge
20 Box Jump 24:
15 PU

15:45

Comment #128 - Posted by: bingo at April 30, 2013 5:13 PM

M/32/200/72

Rx'd

20:49

Sinus headache like I've never had, but had to finish this. I just had to go at a slower pace than I would have liked.

Comment #129 - Posted by: SeanP at April 30, 2013 5:18 PM

24.30, scaled l pull-ups

Comment #130 - Posted by: Apolloswabbie at April 30, 2013 5:19 PM

18:38

scaled L-pull-ups to kipping pull-ups

Comment #131 - Posted by: JustinDCF M/31/5'6"/165 at April 30, 2013 5:35 PM

18:55

Sub'd 25 alt grip towel pull ups for rope climbs

35/5'10"/200

Comment #132 - Posted by: George at April 30, 2013 5:55 PM

24:46

100 ft walking lunges
50 push ups
50 tuck jumps
25 K2E
20 rope pull ups - no rope/ceiling too low
50 box jumps 24" box
25 OHS w/broomstick. Depressing but must work on form and flexibility in shoulders!
25 pull ups
50 sit ups

F/42/127/5'9"

Comment #133 - Posted by: Trina at April 30, 2013 5:59 PM

21:20

Sub 25 burpees for du

Comment #134 - Posted by: hollyhog at April 30, 2013 6:00 PM

Sub rope climb with 50ft bear crawl and 25 mountain climbers. Sub over head squats with 95# front squat.

27 mins.

Comment #135 - Posted by: Rulon at April 30, 2013 6:01 PM

23:52
20 rope pullups for rope climb

Comment #136 - Posted by: Erick M/37/220/6'2" at April 30, 2013 6:07 PM

23'30"

Comment #137 - Posted by: Eduardo P Junqueira at April 30, 2013 6:22 PM

28:30
tuck jumps
rope 13 ft
box 22''
L pullups jumping

Comment #138 - Posted by: lucio1928,M/41/184cm/96kg at April 30, 2013 6:23 PM

Puppy edition 10:50

Comment #139 - Posted by: mhamiltoe at April 30, 2013 6:24 PM

30:46

50 singles
20 loose knees to elbows 5 lay crunches
75 pull ups sub for rope
25 assisted knees pull ups

Comment #140 - Posted by: Ramsey at April 30, 2013 7:18 PM

I just realized why they call you bingo. It's pretty much what I say every time I read any if your comments or musings.

Comment #141 - Posted by: hollyhog at April 30, 2013 7:24 PM

21:19 m/26/220

Comment #142 - Posted by: dieterb at April 30, 2013 8:15 PM

20:18 not rx'd. Suspected "climber's elbow", took out the K2E and rope climb and did 25 burpees in their place, took out the L-pullups and did 25 burpees in their place. Wod was :lunges, pushups, du's, 25 burpees, box jumps, ohs, 25 burpees, straight leg situps.

Comment #143 - Posted by: J.Wood at April 30, 2013 8:18 PM

First crossfit workout on my own. Did it in 42 minutes with a few mods. 500m row instead of rope climb. Jump Up Pull ups instead of L Pull-ups, 45lb instead of 65 on the push press.

Comment #144 - Posted by: Phillip Acevedo at April 30, 2013 8:43 PM

22.37 with jumping towel pull ups

23/m/5'11"/175

Comment #145 - Posted by: Logan S at April 30, 2013 9:03 PM

F/20/5'5"/135 newbie

100 ft Walking lunge
50 Push-ups
50 Tuck Jumps
25 Knees to elbows
25 Towel pull ups
50 Box jump, 20 inch box
50 Squats, 40lb
25 Chin ups
50 Sit-ups

Comment #146 - Posted by: Drea Rodriguez at April 30, 2013 9:12 PM

M/36/5'9/175 15:08 28 in box jump 11 foot rope as rx as possible today really like this wod thanks as alway HQ!

Comment #147 - Posted by: Craig hicks at April 30, 2013 9:18 PM

Rx---22:15

Comment #148 - Posted by: Matt m/30/165/5'9 at April 30, 2013 9:25 PM

Subbed 150 SU for DU
Subbed 35 pull ups for rope climb
L pull ups less than ideal...
30:58

Comment #149 - Posted by: Burk at April 30, 2013 10:13 PM

Sub'd 75 rope pullups for 5 Rope climb, 15 ft, 50 tuck jumps for 50 double unders, 25 pullups for 25 l-pullups. All else as rx'd. 9607=15:00. 9808=14:50.

Comment #150 - Posted by: scfd1_9607 at April 30, 2013 11:02 PM

F/42/5'5"/66kg

13:53

Subbed 150 SU for DU
Scaled 25kg(55lb) on the OH squats

Comment #151 - Posted by: Jules at April 30, 2013 11:54 PM

Modified for my CoCr & Polymer Knee
For time:
100 ft. Walking lunge
50 Push-ups
50 Step-ups, 2/45lb Bumpers
25 Knees to elbows
25 Rope Pull-ups
50 Step-ups, 4/45lb Bumpers
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups
M/55/6’/210
23:35
Être prêt

Comment #152 - Posted by: Pete In Sun City at May 1, 2013 12:22 AM

Last time - 18:25
Today - 17:30

Subbed 100 SU for 50 DU.
Rope outside, other fun stuff in basement.

Comment #153 - Posted by: ART/M/44/5'5"/150 at May 1, 2013 2:12 AM

subbed 25 towel pullups for the role climbs
subbed 100 single unders for DUs after my jumping rope snapped
subbed band assisted pullups for L pullups

29 minutes

Comment #154 - Posted by: ScooteR at May 1, 2013 4:44 AM

Scaled:
Knees not quite to elbows
30 towel pullups
25 air squats
25 pull-ups

38:52

Comment #155 - Posted by: Beaux at May 1, 2013 5:13 AM

Praus

1/2 WOD towelup f/ rope climb

25 min 01 sec

Comment #156 - Posted by: Praus at May 1, 2013 5:50 AM

29:10- jacked up my shoe on the rope, ill be sure to sub towel pullups nxt time.

Comment #157 - Posted by: Steve at May 1, 2013 6:14 AM

@Jim R. - Thanks! Hopefully I can repeat next time haha


Regarding intellectual property:

As a musician (click my name for info), I can tell you that there is no shortage of artists willing to contribute their work for just this type of use. I can also tell you that for most of us, money is less important than name recognition...I'd give HQ access to our entire body of work just to have a song on the next Chad Vaughn video!

CrossFit HQ - you can get in touch with some great indie recording artists through websites such as SonicBids or ArtistPR. Perhaps even feature bands with members who CrossFit ;)

Comment #158 - Posted by: Joe Northside m/34/70"/210 at May 1, 2013 6:21 AM

I'm new to this only second week and got addicted. 31min 46 sec
subbed 75 towel pull those killed me and jump tucks.

Comment #159 - Posted by: Strick at May 1, 2013 6:27 AM

19:51 rx

Comment #160 - Posted by: fathertyme 35/m/6'/175# at May 1, 2013 7:26 AM

Rope Climbs - skipped entirely
OH Squats - 2x65lb, reduced to 45lb
L-Pull Ups - scaled to strict PUs, knees bent for 10, gravitron'd @ 45lb for 15

~24:00

Comment #161 - Posted by: hughball (m/30/147) at May 1, 2013 8:06 AM

18:17 as rx'd.

Comment #162 - Posted by: Kyle Bisceglie, 46, 5'10", 180, M at May 1, 2013 8:13 AM

38:58

Day 7 CrossFit

No rope did 30 pull ups instead
Can't double unders yet, did 100 singles

Comment #163 - Posted by: Anthony at May 1, 2013 8:20 AM

28:10

Comment #164 - Posted by: myles456 at May 1, 2013 9:07 AM

LOVE the video!!

Comment #165 - Posted by: Jennifer at May 1, 2013 9:31 AM

18:23 substituted Box Jumps @ 24" for DU. Also L sit-ups were bent knees.

Comment #166 - Posted by: MaxBLACK at May 1, 2013 9:46 AM

m/31/5'5"/148

16:42 as rx'd

Comment #167 - Posted by: Jerome_C at May 1, 2013 9:50 AM

M/24/5'10"/172

For time (with some scaling and subbing):
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
75 jumping towel pull-ups
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 pull-ups
50 Sit-ups

24:48

Comment #168 - Posted by: T. Swihart at May 1, 2013 10:23 AM

29/6'2"/165

No sub on rope climbs. All else as Rx'd 13:31

Comment #169 - Posted by: Nick at May 1, 2013 10:27 AM

31:33

sub'd tuck jumps for DU's, rope pull downs for rope climb, 20" box

Comment #170 - Posted by: murphinator - M/5'10"/185/38 at May 1, 2013 10:38 AM

m/43/164

21:37 as rx'd

Comment #171 - Posted by: Seth H. at May 1, 2013 10:48 AM

Modified to:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, lying to standing and back down
50 Box jump, 16 inch box
25 Overhead squats, 30 pounds
25 L-pull-ups
50 Sit-ups

18:38, with actual L pull-ups this time!

Comment #172 - Posted by: Carole (F/54/5'6"/135) at May 1, 2013 11:14 AM

20:44

Comment #173 - Posted by: Jrl m/29/5'8/160 at May 1, 2013 11:43 AM


For time:
100 ft Walking lunge
50 Push-ups
50 Tuck jumps
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 pull-ups
50 Sit-ups

Watch showed 15:53 but I accidentally hit stop after 10 sit ups so about 17-18 minutes. (Pr either way)

Comment #174 - Posted by: coyo at May 1, 2013 1:08 PM

15:01, con ttb

Comment #175 - Posted by: Agustin Depasquali at May 1, 2013 1:26 PM

17:59
18:35 w/45

Comment #176 - Posted by: jbark60 at May 1, 2013 2:02 PM

M/36/5'4"/143lbs
Did ABMAT unanchored sit-ups
11:47

Comment #177 - Posted by: Matt Burritt at May 1, 2013 2:58 PM

M/26/5'8/162

100ft walking lunge
50 Push-ups
50 Double-Unders
25 Knees to elbows
No rope to climb so I subbed 5 rope pullups, 5 squats, 5 knees to elbows
50 Box Jump, 24' box
Overhead squat 45
25 L-Pull-ups
50 Sit-ups

24:40

Form was a little sloppy due to this being my first time for a couple of these exercises. It was great to get exposed to some of the exercises that I may not have done otherwise.

Comment #178 - Posted by: Don Cooper at May 1, 2013 3:03 PM

Had to catch a chopper this morning so;

100 push-ups
100 sit-ups
100 squats
100 push-ups

11:52 PR 6:07

Comment #179 - Posted by: JBR M/37/5'9"/168# at May 1, 2013 3:36 PM

16.47 with a 13 ft rope climb

Comment #180 - Posted by: Jake Kiddoo at May 1, 2013 4:32 PM

subbed tuck jumps for box jumps. and forgot my barbell so just did bodyweight squats for overhead. and legs weren't quite straight on L-pull ups.
17:54

Comment #181 - Posted by: Josh M/20/5'6"/189 at May 1, 2013 4:51 PM

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 12 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

This was my first WOD ever...I just skipped the rope climb since I don't have a rope. Took me 19:48. F/24/4'11/124

Comment #182 - Posted by: Emily D at May 1, 2013 4:58 PM

M/21/5'6"/168

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Monkey bars, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

15:59

Comment #183 - Posted by: Patrick Leonard at May 1, 2013 4:59 PM

34:57 (After 1 month off)

Compare to:
121008 - 30:32

Comment #184 - Posted by: B. Rhaly at May 1, 2013 5:01 PM

M/35/6'/195
27:21

Comment #185 - Posted by: tbswitze at May 1, 2013 5:21 PM

As rx'd
19:58
l-pullups 1 at a time, ug.

Comment #186 - Posted by: sebastian 44/178/6'2" at May 1, 2013 5:38 PM

31:05 subbed regular pull-ups

Comment #187 - Posted by: Evilchippy at May 1, 2013 6:20 PM

17:16
No rope climbs and bent knees on L pull-ups

Comment #188 - Posted by: Marty/164/5'7"/33 at May 1, 2013 6:43 PM


25:25

with usually subs for towel pullups and dus.

Comment #189 - Posted by: Kevin McClellan 51 at May 1, 2013 6:47 PM

45 on the OVERHEAD SQUATS, 25 burpees instead of rope climb.. 30:03 first day ever

Comment #190 - Posted by: Tyler at May 1, 2013 6:55 PM

F/5'2"/35/115
Rx'ed 20:34

Comment #191 - Posted by: Maryanderson at May 1, 2013 7:26 PM

Bingo,

Yes. The music is unchanged from the original. Even a modification, though, would still violate IP laws. Think sampled rap songs. Vanilla Ice, anyone?

I reasonably suspect HQ has borrowed the songs without permission because they give no credit to the artist. And even an artist who donates her work will still want the name recognition.

HQ is rightfully very protective of its brand. They should also be mindful of the appearance of hypocrisy. And after HQ got all righteous about affiliates holding "Crossfit Throwdowns," I just thought they deserved a little of their own medicine. You know, goose and gander and all.

-DP

Comment #192 - Posted by: D. Peterson at May 1, 2013 9:18 PM

25:34 fortime 34 years old and 82 kg

Comment #193 - Posted by: burhan at May 1, 2013 9:34 PM


Subbed:
5 Rope Climbs - 800 Mtr run
25 OHS - 25 Front Squat - 25# Dbell
L pullups - Reg pullups

20:48

Comment #194 - Posted by: Energizer Bunny at May 2, 2013 5:15 AM

21:00

Comment #195 - Posted by: abh 27/f/130 at May 2, 2013 5:44 AM

Subbed 50 slam balls for rope climb.

20:00

Comment #196 - Posted by: D. Peterson at May 2, 2013 8:03 AM

36:14 which is an improvement, but next time do the following. Regular pushups until depleted then knee pushups to finish. Use small metal box for non stop box jumps. 45 lb for overhead squat. Two grey bands for pullups. Think fast with good form.

Comment #197 - Posted by: Elliott Harding at May 2, 2013 8:21 AM

sub 25 towel pull ups for rope climbs and 25 pull ups for L pull ups otherwise rx
23:15 m/29/5'9/160
cambridge wi

Comment #198 - Posted by: m clemens at May 2, 2013 9:07 AM

M/35/135#/5'6"

100' Walking lunges
50 pushups
50 double unders (suck at these)
25 knees to elbows
50 Pullups (no rope at home)
25 OH squats 65#
50 box jumps 26" (my smallest box)
25 l-pullups
50 situps on ab mat

Time 19:47
If i could just learn how to do double-unders this would have been a MUCH faster time.

Comment #199 - Posted by: Robert at May 2, 2013 10:13 AM

As rx'd, ~10' rope (no feet again), GHD situps.
Not timed.
345 3RM DL before.
480th
10/9/12:
As rx'd but 10' rope (no feet), L-PUs were more like S-chins. Earlier did...
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Luke.

Comment #200 - Posted by: ajax at May 2, 2013 10:51 AM

19:52 m/28/6'0''/ 179
Troy,OH

Comment #201 - Posted by: miked at May 2, 2013 12:27 PM

13:59 as Rx'd (1:10 PR)

Comment #202 - Posted by: Jetté 43/M/5'11"/175 at May 2, 2013 3:25 PM

19:17 (PR by 3:41)
BJ - 11/14/16/9
Ovhd Sqt - 15/10
KtE - 8/8/5/3
L pull-ups - 4/4/4 (ROM on all), 3/3/3/2/2 (strict pull-ups)

Comment #203 - Posted by: PW56 at May 2, 2013 5:16 PM

Subbed 25 double unders and 20 strict pull ups.

25:00 (PR by 1:50)

Comment #204 - Posted by: Sinal M/34/5'9"/216 at May 2, 2013 5:31 PM

14:42, no DU, rope climb, or L pullups due to time and equipment restraints.

Comment #205 - Posted by: ScottMacArthur at May 2, 2013 5:39 PM

M/47/187lbs/6'0"

16:47

Comment #206 - Posted by: DLW at May 2, 2013 9:09 PM

33 Lunges
50 Push-ups
25 Squats
25 Knees to elbows
15 Dips
50 Box jump, 24 inch box
25 45# Thrusters
25 Pull-ups
50 Sit-ups
17:39
Good Workout

Comment #207 - Posted by: dyagg at May 3, 2013 6:18 AM

subbed 40 jumping towel pullups for rope climbs
L-pulls were scaled down (bent knee, slight jump, chin ups)

26:02

Comment #208 - Posted by: Callum at May 3, 2013 6:46 AM

15:23 (PR)
with 25 Towel PUs for Rope climb

Comment #209 - Posted by: MAGNUS M/27/5'8/160 at May 3, 2013 7:16 AM

27:28 w/Pull Ups Scaled to Strict

Comment #210 - Posted by: CRF M/29/6'0/218 at May 3, 2013 8:56 AM

M/41/5'11"/206

Subbed 50 double-unders for 150 single-unders.
Subbed knees-to-elbows for hanging knee raises.
Subbed 5 rope climbs for 6 beginner rope climbs.
20" box.
Overhead squat #30kg.
Subbed L-pullups for beginner pullups.

26:41

Compare to 121009: 29:20

Comment #211 - Posted by: Jose-Luis Morales at May 3, 2013 9:14 AM

M 26/176/94
28'22 for my first time

Comment #212 - Posted by: Martlag at May 3, 2013 10:14 AM

22:20

2x single unders
15x towel PU
2x air OH squat
Regular pull-ups

Comment #213 - Posted by: SF at May 3, 2013 3:10 PM

subbed:
100 walking lunges
25 pullups and 25 narrow squats for rope climbs
box jump on 20" box
25 pullups and 25 hanging leg raises on pullup bar for L-pullups

27:12

Comment #214 - Posted by: Saam at May 4, 2013 7:33 AM

thirty minutes with normal rope jumps, and only 3 rope climbs, and did hanging leg raises and pulldowns

Comment #215 - Posted by: mdawg at May 4, 2013 9:23 AM

subbed:
Did the best I could with L-Pullups 1:1
85# Overhead squat 1:1
box jump less than 24" 1:1
dub unders were just jump tucks 1:1
rope climbs were lopsided pullups 2.5:1

terrible time of 28:53
220 lbs
overweight losing 30 more.

Comment #216 - Posted by: AlexMcghee at May 5, 2013 7:06 AM

M/43/174cm/81kg

30'33"

Comment #217 - Posted by: SJ Lee at May 5, 2013 9:19 PM

19:34. Rope was crappy. Subbed 1:3 towel pulls for rope.

Comment #218 - Posted by: Xman at May 6, 2013 6:38 AM

M 32 / 6'0" / 175

27:27 minus rope climb

Comment #219 - Posted by: rcarrillo at May 6, 2013 9:40 AM

M/35/6'3"/200

24:50

Subbed 25 close grip pull-ups + 25 Toes to Bar for rope climbs

Comment #220 - Posted by: Ben S at May 6, 2013 9:44 AM

M/30/5'5"/180


100' Walking Lunge
50 Push-Ups
50 Tuck Jumps
25 Knees to Elbows/Hanging Leg raise
25 Pull-Ups
50 Step-Ups
25 Back Squat @135#
25 Pull-Ups
50 Sit-Ups

Time: 25:36

Comment #221 - Posted by: Jon at May 6, 2013 2:39 PM

ovhd squats - used wooden rod
5 rope climbs - sub'd 75 pull-ups
L pullups - sub'd tuck pullups

35min approx.

Comment #222 - Posted by: TimC at May 6, 2013 6:51 PM

ovhd squats - used wooden rod
5 rope climbs - sub'd 75 pull-ups
L pullups - sub'd tuck pullups

35min approx.

Comment #223 - Posted by: TimC at May 7, 2013 8:09 AM

19:29

sub 25 pullups for rope climb

Comment #224 - Posted by: MikeyPaul at May 7, 2013 7:48 PM

The video of that day is a true masterpiece. More of this please. So was the lift by the way...

Comment #225 - Posted by: William Girard at May 8, 2013 6:28 PM

Subbed:
No rope climb or subs
25 strict pull-ups for L"
Otherwise as rxd.

18:18

Comment #226 - Posted by: Drew m/44/5'10"/170 at May 8, 2013 8:08 PM

M/42/187

100' Walking lunges
50 pushups
50 double unders
25 knees to elbows
25 Pullups
25 OH squats 65#
50 box jumps
50 situps on ab mat

20:29

Comment #227 - Posted by: Scott Andresen at May 8, 2013 10:07 PM

M/33/5'7"/168
RX 14:52
I beat previous time by 6:54

Comment #228 - Posted by: Mark S. at May 9, 2013 4:38 AM

M/ 39/ 135 lbs/ 5'-6"
As Rx: 14:34
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
This was a fun WOD. Pretty fast overall as you were only spending a little over a minute or so on each station, but a bit of time wasted in going to each station sometimes.
I was faster than I thought on the 100' walking lunge
50 Pushups felt easy overall
50 DUs were easy
25 K2E were a bit harder than I thought as I was trying to avoid tiring my grip too much so I broke them up into 16+9
5 Rope ascents were not too bad but took probably more time than I thought. I stopped after each one for about 5-10 seconds
50 box Jumps took me a bit more time than I thought and it really winded me. I was resting for a few seconds after about each 10 reps. I didn't take a real break at all though
25 OHS - went unbroken as it was pretty light
25 L-pullups were a bit challenging but got em donee in 10,8,5,2
Situps were even challenging, probably due to the L-Pullups right before. I was resting for a couple seconds after each 10 reps, then did the last 20 unbroken.

Comment #229 - Posted by: Anton at May 10, 2013 12:30 PM

m/39/5'9/179
CFWU-2. Superman. Did Triangle DL strength WOD before coaching session
17:52
Pretty bad esp since last time ankle was hurt. Done in evening after late coaching session & very bad eating at lunch.
L PU prob worst part. OHS & situps unbroken.
10/8/12: 18:15

Comment #230 - Posted by: jrm at May 11, 2013 6:19 PM

15:12

Comment #231 - Posted by: Jeff at May 13, 2013 1:06 PM

23:39 as rx'd

Lost time moving pull-up bar to rope climb height (I use the same bar) after knees-to-elbows and then back for L-pull-ups (close to 3 mins in total). Haven't done any rope climbs since October and it showed. Even after all that, it was still better than last time where I got a DNF.

Comment #232 - Posted by: Ronnieboy M/50/5'9"/185 at May 14, 2013 5:16 PM

20 alternating hand rope pullups for rope ckimb

19:30

Comment #233 - Posted by: Ukkrew at May 15, 2013 9:14 AM

as rxd @ CF Change

19:05 (18:43 is PR)

Comment #234 - Posted by: Ferb 182# at May 15, 2013 9:23 AM

25:29

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
15 rope pull ups
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 pull-ups
50 Sit-ups

Comment #235 - Posted by: rlhamel at May 15, 2013 2:43 PM

13'27"

Comment #236 - Posted by: RAD at May 19, 2013 5:04 PM

october 2012 33:58

100 single unders instead of du
50 jumping rope pu instead of rope climb
50 squats instead of ohs(l knee)
25 strict chin ups with knee tuck instead of lpu

35:13

m/42/5'8/240

Comment #237 - Posted by: phat boi at May 22, 2013 10:36 PM

WU:
800m Run
Leg kicks
bottom of squat
shoulder rotations

WOD:
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
75 Towel pulls
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
18:56

WD:
800m jog
stretching

Comment #238 - Posted by: vic* at May 23, 2013 5:59 PM

M/24/5'11"/166lbs

Substituted 50 Push-ups to 50 Push-ups on the Ball

Substituted 5 Rope climb to 5x14 Towel Pull-ups

Scaled Overhead squats to 45lbs

43:43

Comment #239 - Posted by: Antonio at May 25, 2013 9:44 AM

did 15 minutes, and subbed 25 pull-ups for rope climb.

got to 23 box jumps

Comment #240 - Posted by: Manchild at May 31, 2013 5:53 AM

27:26 sub: 50 kip-pulls, 25 burpees for L's

19:36 09.03.13 sub: 50 towel-pulls, 25 S-pulls

Comment #241 - Posted by: zenoperegrinus at January 25, 2014 6:00 AM

CFWUx1
21:25 (-1:30)
Rope climbs legless to garage ceiling

Comment #242 - Posted by: Doug at February 6, 2014 3:25 PM
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