## May 22, 2013

### Wednesday 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Enlarge image

"All Smiles: Allison Truscheit" - [video]

"21" with Gabe Subry - [video]

Posted by Pukie at May 22, 2013 5:00 PM

"Hi Keith. I has come to our attention that you are not satisfied with the products and services here on CrossFit.com. We apologize for any inconvenience you may have suffered. Please accept a full refund of your Main Page CrossFit.com purchase for your troubles."

Was necessary to say. Never.

Oh boo hoo Gabe. You still finished the whole workout faster than my set of 9.

Go Sharks! Sorry, weighted pull-ups, yes!

25

25

35

40

45

45

50

55 (PR)

Weight in lbs...chin above the bar to count each rep

53lbs x 3

64 x 2

64 x 2

69 (failed on second rep)

75 x 1

80 x 1

80 (f)

75 x 1

75 x 1

5x3 deadlifts first

30-40-50-50-60-75-75-75-75

M/5'11"/41/206

1set e2mom

(Kg). 0-0-0-0-5-5-0-2.5-2.5

#1: Bingo, right on again. Thanks for your insight and clarity.

(must of been some other Keith who was bitching...)

Kipping with weights in a backpack. Might have went too heavy too early...

25(pr)

35(pr)

40(1)

35(1)

35(f)

25

30

35(f)

35(pr)

wow, bingo owned Keith so hard his comments ran back to the filter

bwt 10 20 30 40 50 60 70f

45(3) 55(2) 65(2) 75(2) 90(1) 90(1) 75(1) 75(1)

M/27/220/6

41/m/145

45,55,65,75,80,80,85,85,85,85,85

Don't get it.. Do you rest in between? Or just change the weight as quick as poss and do the next set?

Cheers, Will

@Will

Rest as needed to get the most weight each set

25 x 3

30 x 2

35 x 2

40 x 2

45 x 1

50 x 1

55 x 1

60 x 1

65 x 0

"Kipping with weights in a backpack. Might have went too heavy too early..."

Comment #12 - Posted by: Joe Northside m/34/70"/200 at May 22, 2013 4:42 AM

Not for nothing, but weighted pull-ups/chin-ups are supposed to be strict, especially at such low volume. Not a personal attack, you know, just saying.

Some crazy weights up there...kudos to you all.

3-19#

2-22, 24, 27, 29#

1-34, 39, 39(f), 37, 37(f), 34, 34#

Are we supposed to be looking at the background or foreground of this picture...

The CrossFit MC, who is in the foreground, has an amazing body and strength, but so does Allison. Go CF women!

Today I'll practice kipping pull-ups and butterfly pull-ups and if I can get some of those down, I'll add weight in a backpack.

Weight in KGs

10

12.5

15

17.5

20

22.5

22.5

22.5

22.5 (F), 20

BGraves - I hear ya, and I did know that, but I chose to kip anyway because that's what I want to improve. For my cash-out, I took off the backpack and continued with some more kipping PUs.

I used rings in my garage and a jump rope to tie around weights. At higher weights the rope started to cut deep into me, so I cushioned it with a towel around my waist, a silly sight but good WOD:

75lb X 3

75 x 2

75 x 2

85 x 2

95 x 1

110 x 1

110 x 1

110 x 1

100 x 1

Did 5 rds max Pullups instead

31pr-20-15-15-12

About 2 min rest between

Just read BGraves and Joe Northside's additional comments, thanks for clarifying, guys.

I still need to practice pull-ups anyway, and will do so without the weights. It'll feel good to give my legs a break.

male, 40 yo, 151#, 68"

25x3, 35x2, 45x2, 55x2, 65f, 60, 60f, 55, 55f, 45, 45, 45

Then 15 extra pull ups with no weight

38/m/176

25,45,55,65,70,80,90,100,105,110

F/51/5'6/120

15

20

25

30

35

40

42.5

40

40#

25,35,45,55,70,80,90(pr),100(f),95(f),90

The foreground is looking pretty good in the pic

Nice WOD - @ Crossfit 220 Guadalajara, Mexico

45

55

55

55

70

70

70

70lbs

rx'd + reverse grip for each set w/55 lbs

3-35

2-45

2-55

2-70

1-90

1-95

1-100

1-105(fail)

1-105

then

Spit Jerk practice

then

Back Squat

1x20 @135

45-70-70-70-85-85-85-85-105

The Allison video was exactly what I needed today. Made me smile, which is really what it is all about. Her happiness is infectious, and I wish I could have more of that in my life. That's a good goal for me to work on.

Some day I'll be able to do weighted pull ups...

PRed my 5 rep back squat today, though :)

3-30

2-40

2-50

2-60

1-70

1-80

1-90

1-100

1-110(PR)

All strict, dead hang, with dumbbell between legs.

Today's body weight 182.

Male, 20yrs, 163cm , 57kg

3-15kg

2-20kg

2-22kg

2-24kg

1-30kg

1-30kg

1-30kg

1-30kg

1-32kg

I used a plate carrier loaded with plates

Bouldering made this wod quite easy

First time at this, 3 at 15kg all the 2's at 19kg 1at 24kg,24kg,26kg,30kg,30kg. A lot of fun

M/20/6'2/180lb

35lb 3x1

45lb 2x3

55 lb 1x5

all strict with dumbells between my ankles. I probably should have used heavier weights.

55x3

65x2

75x2

85x2

95x1

105x1

115x1

125x0

125x0

pounds.

WU - 15OHS light bar; run 800m; 50 back extensions, 30 squats

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps:

bw - 15 - 20 - 25 - 30 - 40 - 45 - 50 - 60 - 65 - 70 - 75 (underhand grip) - 80 (underhand grip) - 85 (underhand grip) - 85 (overhand grip - fail)

I switched because I think I am stronger at underhand grip vs. overhand grip. all reps up to 75lbs were overhand grip. went past the 9 set rx b/c i started so slowly being unsure of how much i could do.

CO - 2 min tabata pushups - 65 reps; 10 bw pullups

BW 136.4 today

3x60

2x70

2x75

2x80

1x85

1x90

1x95

1x100

1x105 (PR)

All reps mixed grip, strict form and full ROM (chin over bar).

M/40/5'10"/188lbs

20 lbs

25 lbs

30 lbs

35 lbs

40 lbs

62 lbs (my big ol' kettlebell)

That's as heavy as I can go with what I've got in the garage gym.

Kevin C. -- wow -- 110 using a DB held with your feet is outstanding! Great job.

3 x 35lb

2 x 45lb

2 x 60lb

2 x 70lb

2 x 90lb

1 x 100, 1 x 100 chin-up

Rested in between by running .25 mi on treadmill.

continued with 4 more sets of 2 x 10 reps unweighted and running increasing .25 mi speeds up to 10mph.

m/32/200/72

35-45-53-58-63-68-73-78-83(f)

M/23/5'11"/185

25-35-45-50-50(2)-50(2)-50(3)-50(3)-50(3)

a 50# db is the heaviest weight I have available this week, so I tweaked accordingly.

3 - 40lb

2 - 45lb

2 - 45lb

2 - 50lb

1 - 55lb

1 - 55lb

1 - 55lb

1 - 60lb

1 - 75lb (pr)

Strict pull ups, dead hang, bar to collar bone, except on last set, chin above bar. Male, 29, 170lb

M/53/6'3"/165

45(3)-50(2)-55(2)-55(2)-70-75-80-85(PR)-90(F)-90(PR)

I know, I did an extra. So close on the first attempt at 90.

I was feeling pretty froggy for an old guy until I saw Kevin C's 110. Nice work!

Semper Fi!

3-10#

2-20#

2-30#

2-35#

1-40#

1-45#

1-55#

1-55#

1-55#

M/56/185#/5'8"

25x3

30x2

30x2

30x2

35x1

40x1

45x1

50x1

50x1

3-45

2-50

2-55

2-60

1-70

1-80

1-85x

1-85 (UG)

1-90 (UG)

M/27/73kg/1.74m

3x12kg

2x24

2x28

2x32

1x36

1x40

1x44

1x49

1x49

Wow! I'm really impressed with how strong everyone is here.

Since three body weight pull-ups is about all I can do in a row, I just did these reps at body weight as strict as I could, and still get chin over bar. One day I will be doing weighted pull-ups.

Though I did do a PR for a set of single unders durring my warm up. 700 jumps total-PR and 457 unbroken-PR. caught the rope at 243 jumps in.

3x20kg

2x25kg

2x25kg

2x27kg

1x32kg

1x32kg

1x32kg

1x32kg

1x32kg

26/M/165

3-45

2-55

2-65

2-70

1-90

1-100(PR)

1-110(PR)

1-didn't even attempt it

Bill M.- thanks! But, I didn't hold the dumbbell between my feet. I held it between my legs, above the knees. With knees bent, it stays there nice and solid.

Congrats on your PR!

Kevin -- equally impressive either way! FWIW my weighted pulls (and dips) increased in weight and improved in form when I got my Rogue dip belt.

M/30/180cm/74kg

130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

40,45,45,40,50,50,45,45,45 kg

130521

"Omar"

For time:

95 pound barbell Thrusters, 10

15 Bar-facing burpees

95 pound barbell Thrusters, 20

25 Bar-facing burpees

95 pound barbell Thrusters, 30

35 Bar-facing burpees

13:26

Bill-thanks for the tip. That might make it easier. For 110, I had to tape two 5 pound plates on to the end of the 100 pound dumbbell.

45

60, 70, 80

90, 90, 90, 100, 100

Kevin -- since Carole also does CF I'm sure she'll understand why you need another piece of gear : )

45-55-60-70-80-90 100-90-115

Still working on pullups! Getting there...

3 @ bodyweight

3 x 2 w/ 5lb dumbbell between ankles

3 x 1 w/ 8lb dumbbell

2 x 10 w/ 10lb dumbbell

F/24/5'10"/170

Whoops 2 x 1 w/10lb dumbbell...not 10. Obviously.

For the 3 and the 2-2-2, BW + 1 green band (30-pounds support).

For the last 5, no band; I jumped up and slowly lowered to full extension.

Trying not to feel discouraged. Blah.

M/40/72"/190

25,30,35,40,45,50,55,60,65(PR)

M/25/5'9"/169

30

35

40

45

50

55

65

65

70

Awesome!

M/43/5'8"/173

70-75-75-75-80-80-80-80-85

#39/Kevin C. and 45/Bill M...

I knew my numbers would pale, and you confirmed it! Pull ups with well over 50% of BW is impressive.

I love the taping weights to the end of a dumbbell; that's a true CF ethic! I had a mish-mash of small plates and dumbbells in a rucksack.

3x35

2x35

2x40

2x42.5

1x45

1x50

1x50

1x55 fail

1x55

45x3 (45# plate around waist with band)

45x2

~

90x1 (plus 45# vest)

95x1

100x1

105x1 (5# pr)

105x1

then 4k jog-run (23.5 mins)

Thanks

M58/185/5'9"

40/45/50/60/65/70/75/80/85pr

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125#

First time 1 rep maxing pullups. Good W.O.D.

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125# (PR)

First time establishing 1 rep max here. Good wod!

3 - 25

2 - 32

2 - 25

2 - 25

1 - 33

1 - 33

1 - 33

1 - 25

1 - 25

Pre-rest day WOD before night class:

Road WOD

10 RFT:

10 Push-ups

10 Sit-ups

10 Squats

9:38

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125#

First time establishing 1 rep max here. Good wod!

Jim R. -- thanks! As I mentioned to Kevin, getting a good dip belt a few years ago made a big difference to my weighted pulls and dips.

Not strong enough for weighted pull ups....yet.

Just did body weight pull ups, unless you can count trainers as weight!!!!

No kip.

3 x 25lb

2 x 27.5 lbs

2 x 30 lbs

1 x 35 lbs

1 x 40 lbs

1 x 40 lbs

Didn't finish the last two (had to teach class). Members first :)

No weighted belt or vest, so pulled Angie from the archives

100 pull-ups

100 push-ups

100 sit-ups

100 squats

30/M/6'5/270

15:40

Jim R.-thanks! Nice job improvising with the rucksack.

M/34/5'7/160

3-70

2-80

2-90

2-95

1-100

1-95

1-105

1-105

1-105

35# x 3

50# x 2

75# x 2

85# x 2

95# x 1

100# x 1(f)

100# x 1(f)

100# x 1

95# x 1

Pr is 105 but today I did "Omar" first and this about 5 minutes after

M/35/5'8"/175

3-50lbs

2-60

2-65

1-70

1-75

1-80

1-85f

1-80

1-80

And to every else breaking 100# you all motivate me.

15

20

25

27.5

30

35

37.5

40

42.5

26/54/54/64/70/80/70/64/70...need alot of work on these. Great job by a bunch of the old guys!

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Kg : 18-21-24-27-32-34.5-34.5(f)-34.5-34.5

Lbs : 40-46-53-60-70-76-76(f)-76-76

Chin above bar

BW 165

35-45-55-55-70-70-70-80-80

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125#

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125#

3x 25#

2x 35#

2x 45#

2x 60#

1x 80#

1x 100#

1x 105#

1x 110#

1x 125#

M/32/5'6"/154

10-16-20-24-28-32-36-40-44kg(PR)

m/54/160

+35x3

+45x2

+50x2

+55x2

+60x1

+65x1

+70x1

+75x1

+85x1 Last rep had to use the chin stretch over the bar.

M/50/5'5"/146

35#, 45#, 55#, 65#, 70#, 80#, 90#, 95#, 100 Fail, 100 Fail

35X body weight only

Back Squats in the AM 5 sets of 5:

265-265-265-275-275

"Cindy" this evening - 24 rounds.

80(PR)-90-95(f)-90-95-100-105-105-105

3x5-2x7-2x9-2x10-11-13-15(f)-14-15 kgs

22.5kg max

In a backpack hahah

This is my fav!! All sets performed with hanging kettlebells. Power to the climbers!

-36kg

-40kg

-48kg

-50kg

-52kg

-54kg

-58kg

-60kg

-62kg (PR)

M/29/6'3"/200

45x3

50x2

60x2

70x2

80

90

90f

90f

90

15/25-35-45/55-65-70-75-80F-80!

I'm new to this. When the WOD calls for pull ups does it mean dead hang or kipping style?

25-3, 30-2, 35-2, 40-2, 45-1, 50-1, 55-1, 60-1, 65-1, 70-1, 75-1, 75-1, 0-10, dead hang

35-44-53-62-70-80-90-100-110(fail)

Currently deployed weighing in at 152lbs. Felt great today, slowly getting back into the old routine!

5-25lb

5-25lb

5-25lb

3-35lb

3-35lb

3-35lb

2-55lb

2-55lb

2-55lb

1-80lb

1-80lb

1-80lb

1-80lb

1-80lb

20kg-22.5-25-27.5-30-32.5-35-37.5-40

35

45-50-50

70-80-80-82.5-82.5(f)

51#-62-65-72-81-91-101-105-106#

Weighted pull-ups was thought to be boring for some of us, so we did 'death by pull-up,' which was much more fun than we had expected.

Roger 14min

DY Kang 13min

HJ Park 12min

Here in Korea, CrossFit has been catching on wildly, but it is hard to see people or boxes following daily wods. We take pride on this, and great thanks to Coach Glassman.

20

30

40

40

52

60

60

65

65

Tried to post this yesterday after the workout.

45(3)-50(2)-55(2)-55(2)-70-75-80-85(pr)-90(f)-90(pr)

I know I did an extra. The first attempt at 90 was so close.

I was feeling pretty froggy for an old guy until I saw Kevin C, Bill M, mikeyb, and the others breaking 100#.

You all motivate me.

Semper Fi!

M/ 39/ 135 lbs/ 5'-6"

I did 2 different WODs together.

1 day had weighted pullups, and another day had weighted dips.

I did alternating sets of the same rep count for heavy weighted dips & heavy weighted pullups:

Sets were as follows: 3, 2,2,2, 1,1,1,1,1

Dips: 3 x 55 Pullups: 3x 45

2 x70 2 x 55

2 x 80 2 x 65

2 x 90 2 x 70

1 x 100 1 x 75

1 x 105(fail-super close)1 x 80

1 x 100 1 x 80

1 x 100 1 x 80

1 x 105 1 x 85 (fail- super close not quite over bar

I tried another time but still not over)

Some sets are hard to tell if you're getting truely over the bar with the pullups. I started from super dead hang and then exploded up. Dips were solid going super low. I don't feel too bad in the shoulders. I was feeling the dip belt digging into my sides/ oblilques a lot and then started clipping across my other side and that was a lot more comfortable for the last 2 sets. Good WOD and I feel a bit drained so good heavy workout overall.

10-20-25-30-35-40-45f-45-50f-50

3x90

2x115

2x125

2x135

145

150

155

160

180 (4 plates hanging between your legs is scary)

Weighted pull-ups 20lb for all

Être prêt

M/55/6’/210

M/47/183lbs/6'0"

3x103

2x123

2x143

2x143

153

153

153

153

153

(103lb. dumbbell + four 10lb. plates and two 5lb. plates on a belt)

25,35,45,55,65,65,65,65,65

3-90

2-100/105/110

1-115/125/135(F)/127.5/130

45-40-45-50-50-55-60-65-45

70x3

90x2

100x2

110x2

115, 120, 125, 130(PR), 135(f)

3 - 25

2 - 45, 50, 55

1 - 60, 65, switch to uh grip, 70, 75, 75 (f .5 way up)

55-70-80-80-90-100-90-90 lbs.

M/36/5'4"/143lbs

65x3, 85x2, 95x2, 95x2, 105x1, 110x1, 110x1, 110x1, 110x1

What happens if I can't do unassisted pull ups yet?

20-22.5-25-30-35-40-42.5-45-47.5-50

45 70 70 70 115 120 125 130 135 (Fail)

M/210/25

3@70

2@90

2@95

2@100

1@105

1@110

1@115(f)

1@110

1@115

In the past I've done all weighted pull ups as chin ups (stonger). Today I did proper, wide grip, pull ups.

25

35

35

35

45

45

45 (fail, then chin up)

45 f

45

45

25x3

30x2

35x2

40x2

45x1

50x1

55x1

60x1(f)

60x1

M/5'10"/198/28

45

55

65

75

80

85f

80

80

80

Alot of dreamers on here !!

20-30-40-44-44-46-46-44-44 kg

Dumbbell between feet need that dip belt !

m/41/6/190

~1 mile jog to warmup

CFWUx3

45 lbs

55 lbs

55 lbs

60 lbs

90 lbs

80 lbs

80 lbs

80 lbs

80 lbs

f/31/501/140

BW

5

7.5

10

10

15

15

15

15

15

Im sure the T&A in the middle of this shot had nothing to do with the chioce to post it ;)-

11 кг 16 кг 19 кг 23 кг 26 кг 29 кг 33 кг 36 кг 39 кг 42 кг

11 кг 16 кг 19 кг 23 кг 26 кг 29 кг 33 кг 36 кг 39 кг 42 кг

11 кг 16 кг 19 кг 23 кг 26 кг 29 кг 33 кг 36 кг 39 кг 42 кг

did anyone notice the girl in the black shorts... shew!

25, 35, 35, 35, 45, 45, 55, 55, 70 (f)

25x3

45x2

50x2

55x2

60x1

65x1

70x1

75x1

m/43/164

45-70-80-90-100-110-115-125(f)

as rx'd

10

20

25

27.5

30

32.5

35

45

55

50x3

55x2

55x2

60x2

65x1

70x1

75x1

80x1

100x1

100x1

All form strict, took a video of the 100lb dumb bell rep can send out via email for integrity check.

Love me some pull-ups.

5'10"/170lbs/23

60x3

60x2

60x2

60x2

62.5

65

70

72.5(f)

72.5(f)

M/32/5'8"/185

70x3

75x2

70x2

65x2

65x1

65x1

70x1

65x1

55x1

All strict, and all were PRs. I've only done weighted pull-ups once before when I tried Phat Phran...

10

25, 35, 40

50, 55, 60, 65, 70

Done on actual day, just forgot to post.

cfwu x2

WOD

15-17.5-20-25-30-35-40-45-50

Could have gone heavier - really didn't know I could even handle that much. Felt strong.

Ignore above comment - was intended for weighted dips. Derp.

45-55-65-75-90-100-105-90-90

20-30-30-40-50-50-50-50

miscounted and only did 8 sets.

90, 135, 135, 135, 185 PR, 135, 135, 135, 135, 135

finally starting to take logging and WODs more seriously after my lvl 1 cert. I can feel the crossfit working in my veins.

Reverse Grip Strict Pullups:

10(3)-20(2)-30(2)-40(2)-50(1)-60(1)-70(1)-80(F)

No kip 25-35-45-55-65-75-85-85(fail)-85(fail)

45/m/176cm/74kg

30-35-40-45-47.5-50-50-50-52.5 kg

Last two sets with mixed grip.

Same loads as with weighted ring dips.

M/37/178/84 kg.

3 x 10 lb.

2 x 20 lb.

2 x 25 lb.

2 x 30 lb.

1 x 40 lb.

1 x 45 lb.

1 x 50 lb.

1 x 50 lb .

1 x 50 lb.

PUx3: 20

PUx2: 30, 40, 45

PUx1: 50, 55, 60, 65, 70(F)

25/30/35/40/45/50/55/60/65

52/m/186

55/65/75/75/115/105/105/105/105(f)

strict pullups

5

5

4

4

4

3

4

4

3=36

m/42/5'8/240

M/24/5'11"/165lbs

25lbs

40

50

65

70(pr)

70

70

75(pr)

M/33/5'7"/168

25, 35, 45, 60, 70, 80, 90(f), 80, 85

Weighted pull-ups:

25/35/45/55/65/70/75/80f/80pr

m/39/5'9/179

55,65,70,75,85,95,100,100,102.5

50//60-70-75//80-85-90-90-90 lb 29.12.13

CFWUx2 (PUs 1st rd only)

40-50-60-70-80x5