May 30, 2013

Thursday 130530

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Post time to comments.

RichardHernandez_candj_th.jpg

Enlarge image

Michael Hernandez.


"Happiness and Intellectual Pursuits" with Elisabeth Akinwale, CrossFit Journal video [wmv] [mov] [HD mov]

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

For fun, Speal's Turkish Wifey get-up

http://media.crossfit.com/cf-video/CrossFitParkCity_SpealWifeyGetup.mov

Comment #1 - Posted by: G at May 29, 2013 5:21 PM

I'm assuming "arm hang" means just hanging from a pull-up bar?

Comment #2 - Posted by: Johnny C at May 29, 2013 5:50 PM

Johnny,

I'm assuming the same thing as well.

Comment #3 - Posted by: Malcolm Menefee at May 29, 2013 5:56 PM

Turkish get-ups in a timed WOD?

Comment #4 - Posted by: JD at May 29, 2013 5:57 PM

Nice! Timed holds are a good test of patience.

Comment #5 - Posted by: Kizza 30/183/78 at May 29, 2013 6:41 PM

She should really keep her hands on the wheel. All jokes aside elizabth a is a beast....no doubt.

Comment #6 - Posted by: Erik at May 29, 2013 7:10 PM

Using a barbell instead of a kettlebell will definitely be an interesting challenge.

Comment #7 - Posted by: Segalowitz at May 29, 2013 7:15 PM

flexed arm hang or straight arm hang

Comment #8 - Posted by: Aaron Lock at May 29, 2013 7:17 PM

Seriously misjudged this one. Thought I would be much faster. TGUs were hard.

Rx 15:35

Comment #9 - Posted by: G at May 29, 2013 8:12 PM

18:27
TGU at half weight as had never done them before.

Comment #10 - Posted by: GRM at May 29, 2013 8:45 PM

Good luck Elisabeth!

Comment #11 - Posted by: Ron at May 29, 2013 9:06 PM

What are the single arm hangs? I'm new to crossfit!

Comment #12 - Posted by: Jordan Shephard at May 29, 2013 9:32 PM

What are the single arm hangs? I'm a new crossfitter!
many thanks

Comment #13 - Posted by: MAXB at May 30, 2013 1:12 AM

what is a single arm 15sec hang

Comment #14 - Posted by: kevin chung at May 30, 2013 1:56 AM

Subbed a 500m row in place of the run
All else rx'd
21:32

Recommend focusing on the end up the barbell while doing the get ups. They are a hell of a lot easier if the barbell isn't turning.

Comment #15 - Posted by: Mat m/25/5'8"/165 at May 30, 2013 1:56 AM

M/47/180

18:45

Comment #16 - Posted by: Cosmo at May 30, 2013 2:13 AM

Ditto #4.

Comment #17 - Posted by: Tim Harrison at May 30, 2013 2:23 AM

M 34/5'11"/170lb

3 rounds

400m
double arm pull up bar hangs
turkish get up 20lb L
double arm pull up bar hangs
turkish get up 20lb R
L sit hold

17:50

Comment #18 - Posted by: brad at May 30, 2013 3:31 AM

With a 30lb DB fr TGU. 13:45

Did a 4th set so even out the sides since 3 is odd # for 18:44.

Comment #19 - Posted by: Paul at May 30, 2013 3:58 AM

WAY FUN!!

Comment #20 - Posted by: jw at May 30, 2013 4:46 AM

31:28 with 30# barbell

Fun WOD, first time doing TGUs. The single arm hangs slowed me down... mostly broken into 1-2 second hangs.

Comment #21 - Posted by: Joe Northside m/34/70"/200 at May 30, 2013 5:18 AM

M/45/5'11"/200

3 rounds

400m run
5 turkish get-ups with left arm (35# barbell)
15 sec right arm hang
5 turkish get-ups with right arm (35# barbell)
15 sec left arm hang (broken 8 & 7sec)
30 sec l-sit hold (10sec at a time)

24:46

Comment #22 - Posted by: nutfam at May 30, 2013 5:19 AM

Sub'd the Turkish get-up with 14kg KB (31lb). Everything else rx'd (though my L-sits were not very L shaped).

20:25

Comment #23 - Posted by: SB - M/37/5'10"/149 at May 30, 2013 5:46 AM

Nice WOD
can somebody tell me why they don't post a video of the WOD any more?

Comment #24 - Posted by: johnnychrome at May 30, 2013 5:47 AM

F/42/5'6"/140

2 rounds

400m run
R arm hang, 15sec
5 L arm TGU, 35# barbell
L arm hang, 15 sec
5 R arm TGU, 35# barbell
30-sec tuck sit on parallettes

25:00

Comment #25 - Posted by: mom to five at May 30, 2013 6:10 AM

25:41 (this was unique, thanks)

7.0 treadmill
25lb
5 sec hold maybe x 3-4
more like knee ups than L sit

Comment #26 - Posted by: Mike Vinson/M/45/5'8/212 at May 30, 2013 6:21 AM

F/51/5'6/120
22:15
Used a 20# kettlebell have never done this before and arm hangs with feet slightly touching floor
Disappointing thought I would do better

Comment #27 - Posted by: D.S. at May 30, 2013 6:50 AM

M/26/5"10"/165

15:45 RXd

The Turkish Getups were insane.

Comment #28 - Posted by: Tyler at May 30, 2013 6:51 AM

2 rounds
20:50

Comment #29 - Posted by: Brett C. m/31/6'0"/175lbs. at May 30, 2013 6:57 AM

18.27 RX

L-sits done on the ground, hardest / only way IMO

Weird WOD

Comment #30 - Posted by: dh at May 30, 2013 7:28 AM

I know you can fight. But it's our wits that make us men. Lol. :)

Comment #31 - Posted by: Rob81 at May 30, 2013 7:51 AM

@ dh/#29, I dunno. I did mine on parallettes that I made from PVC (great project, took 20 minutes) and they were a terrible experience. Mine also weren't very L-shaped.

Comment #32 - Posted by: G at May 30, 2013 8:04 AM

M/20/6'2/180

23.58 no scaling of anything. Ran on a treadmill.

Damn though.

Comment #33 - Posted by: Ted at May 30, 2013 8:27 AM

@31
It's the only way that forces you to keep a completely honest L-shape.

Comment #34 - Posted by: dh at May 30, 2013 8:31 AM

41:36, scaled the get-ups down to 25 for the first set and 20 for the second and third. Ran on a treadmill.

Comment #35 - Posted by: MDK at May 30, 2013 8:41 AM

First time doing this WOD and what a challenge. I loved the turkish get ups!
28:00

20# kb for bar
1-arm hangs were broken
tuck sits for L-sits

Comment #36 - Posted by: Glorybelle (F/43/5'5/135) at May 30, 2013 8:42 AM

What is the single arm hang?

Comment #37 - Posted by: Ryan at May 30, 2013 8:44 AM

41:37, scaling the TGU's down to 25 for the first set and then 20 for the second and third. This one wiped me out, but in the best possible way.

Comment #38 - Posted by: MDK at May 30, 2013 9:08 AM

24:45

Comment #39 - Posted by: MÜR at May 30, 2013 9:12 AM

M/39
32:06

Comment #40 - Posted by: Steve at May 30, 2013 9:37 AM

That was ugly. I had to stop after two rounds because of low back tightening up. Obviously, my tku form is terrible.

Still, way over 20 minutes when I stopped.

Comment #41 - Posted by: Kevin C. (M/54/5'11"/178) at May 30, 2013 9:44 AM

@19, why did you do an extra set? The sides were already even in the WOD.

Single arm hangs: hang from a pull-up bar with a single arm...

Comment #42 - Posted by: Greg at May 30, 2013 9:50 AM

That's what I thought but thanks for for the clarification Greg.

Comment #43 - Posted by: Ryan at May 30, 2013 9:55 AM

Three rounds for time of:
Run 400 meters on treadmill
Single arm hang, right arm, 15 seconds
25 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
25 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

25:55

My arm hangs were pathetic, maybe 5 secs max before I would have to let down. L-sits weren't much better, though it was my abs failing on those. By the last hang, my left arm was pretty much a noodle. Great workout for this marginally fit guy!

Comment #44 - Posted by: rbst m 37 5'10, 184 at May 30, 2013 10:00 AM

16kg bar
Double arm hangs
Hanging knee raise

25:08

Comment #45 - Posted by: barry at May 30, 2013 10:23 AM

I am so confused with this workout! Arm hangs? Are they bent arm hangs? Turkish Get-ups? What??? Sorry. I do these at home. I have no help. And the videos are difficult to operate today for whatever reason. Help.

Comment #46 - Posted by: Jesse James at May 30, 2013 10:27 AM

As rxd @bfcf
24.55

Comment #47 - Posted by: Jonblaze at May 30, 2013 10:46 AM

As Rx'd
26:30

GRIP BUSTER!

Comment #48 - Posted by: Hooper m/40y/155 at May 30, 2013 10:55 AM

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Time - 25:39.3

Left arm single arm hangs were tough on me. I exposed a weakness there, plus grip kept slipping. Maybe i should have tried a false grip? I’ve never done those before. Also, used a 45lb. dumbbell instead of barbell.

Comment #49 - Posted by: murphinator - M/5'10"/185/38 at May 30, 2013 10:57 AM

Round 1 - as RX'd; Rounds 2-3 scaled TGU to 25#.
Time - 23:48
Wow...

Comment #50 - Posted by: fargingbastige (M/46/6'0"/195) at May 30, 2013 10:58 AM

M 42/192/6'0"
20.54.
30lb tgu. Knee l sits.

Comment #51 - Posted by: Mike at May 30, 2013 11:14 AM

Arm hangs were a series of 3-second stints before my bloody callouses forced me to drop and then re-grip.

L-sits looked more like a lower-case "h."

Otherwise, all as RX'ed.

27:13, but that included getting the dumbbell, going to the treadmill, going back to the pull-up bar, going to the dip thing, etc.

Comment #52 - Posted by: JR at May 30, 2013 11:19 AM

3 rounds....
400 M Run
Right Arm Hang as Long as I could
8 95# Sumo's
Left Arm Hang as Long as I could
8 95# Sumo's
15 Leg Raises on dip machine
17:11
Good Workout.

Comment #53 - Posted by: dyagg at May 30, 2013 11:25 AM

28:54
had to sub 35# Dumbells for TGU on 2nd and 3rd round, and , cannot even do a 3 second L-sit- so subbed doing those for 30 seconds on a dip station with my back supported in "L" position.
M/56/185#/5'8"

Comment #54 - Posted by: Mike at May 30, 2013 11:25 AM

24:30

At 44 lb. KB

400's cross-country behind barn on humid upstate NY afternoon...

Back squat make-up this PM, yoop!

Liz A!

Comment #55 - Posted by: james.patrick [M/51/66"/135] at May 30, 2013 11:37 AM

@dh #33, On the ground only works if you can do a perfect L-sit. If you can't, then most will simply be resting their heels on the ground.

I'd rather do a partial L-sit elevated off the ground with parallettes then do nothing at all.

Comment #56 - Posted by: G at May 30, 2013 12:07 PM

F 33/145/5'9"

- 400m run x 3: no problem - 8.5mph pace (did sprints yesterday, kept it light); 1:46s each time
- one-arm hang? not so much. Flex arm hang for 15s for each single arm hang
- Turkish get-ups with 20lb dumbbell - first time ever with these - awesome.
- L-Sits; got the hang of them by the third round; able to to do 10s increments - felt lots of cramping in my upper quads though...

About 30 minutes total - aimed for form vs. time today. And I am spent.

Comment #57 - Posted by: Sarah at May 30, 2013 12:12 PM

M/16/5'4"/145#
Did everything exactly as posted. L sits on gymnastics rings.
First time ever doing any kind of get-up, especially with a barbell. Did it in 35:48. Pretty sure I was gonna die.

Comment #58 - Posted by: Braden Moss at May 30, 2013 12:14 PM

m/41/6/190

26 mins 29 secs | Not Rx'd
No warmup. Late getting ready for work.
3 rounds of:
Run, 400 m
Right Arm Hang, 15 secs
5 Barbell Turkish Get Up (Left Arm)s, 20 lbs
Left Arm Hang, 15 secs
5 Barbell Turkish Get Up (Right Arm)s, 20 lbs
L Sit Hold, 30 secs

Comment #59 - Posted by: Jeremy A. Olive at May 30, 2013 12:18 PM

19:25 as Rx'd. Unbroken except L-sits (5 sec on, 5 sec off)

Comment #60 - Posted by: Jetté 43/M/5'11"/175 at May 30, 2013 12:22 PM

M/50/5'5"/146

15# trainer barbell for TGU

16:30

Comment #61 - Posted by: Kona Cole at May 30, 2013 12:39 PM

19:15

Comment #62 - Posted by: Nicholas (M/28/5'10"/175) at May 30, 2013 12:45 PM

m/43/5'8"/180

scaled to 25# DB

27:24

Thank you HQ! I loved it.
So much fun.

Comment #63 - Posted by: Mike Andridge at May 30, 2013 1:35 PM

m/21/185/6'

Rx'd 15:42

The Turkish get-ups were new for me but a great workout!

Comment #64 - Posted by: Jack at May 30, 2013 2:09 PM

Hell of a workout! I was sweating like a pig! 16:23

Comment #65 - Posted by: Cody at May 30, 2013 2:11 PM

Subbed 50# dumb bells for TGU's.

27:45 (pr)

Comment #66 - Posted by: coyo at May 30, 2013 2:25 PM

M/32/200/72

Rx'd

20:20

Comment #67 - Posted by: SeanP at May 30, 2013 2:29 PM

New to crossfit first post!!!

20:25

Comment #68 - Posted by: Aarussel at May 30, 2013 2:43 PM

26:47

Comment #69 - Posted by: Andres at May 30, 2013 3:15 PM

1st crossfit workout for me in a while, and it showed!

6'2" 230lbs 32yrs

Havent done turkish getups in like a year. Did 25lbs as substitute.

29:12

Comment #70 - Posted by: ob81 at May 30, 2013 3:26 PM

400m run @ 10.0 mph
30 second dead hang using both arms
45lb dumbbell TGU left arm x 5
30 second dead hang using both arms
45lb dumbbell TGU right arm x 5
(s#*try) 30 second L-sit

29:55

single arm hangs lasted about 4-5 seconds, had to sub. Never done TGU, but glad they're over now.

Comment #71 - Posted by: Kyle Haney at May 30, 2013 3:32 PM

M/36/5'4"/144lbs
As RX'd
19:38
Then did "Annie"
4:57

Comment #72 - Posted by: Matt Burritt at May 30, 2013 3:35 PM

To all those saying the Turkish get ups are insane. This is for an elite crossfitter! My max barbell getup is 125 and I'm not nearly as strong as games competitors. 45 is not easy when I'm gassed but it's not dangerous. Take it slow on the insane part or scale it.

Comment #73 - Posted by: Coach Jeff 34/180/5'10" at May 30, 2013 3:37 PM

yesterday's WOD

Back Squat
3(205), 2(215), 2(236), 2(256),
1(267), 1(278), 1(289), 1(289), 1(294)

Tabata
8 rds press @ 45lb
8 rds push press @ 45lb
8 rds push jerk @ 45lb
8 rds push ups

84, 80, 70, 61 = 295 reps

M/52/193lb

Comment #74 - Posted by: Mazz at May 30, 2013 3:43 PM

37:27 as Rx'd except l-sits. I did h-sits?

23/170/5'9"

Comment #75 - Posted by: Jordan Shephard at May 30, 2013 3:52 PM

M/37/215
20:45 total time
35lb kb TGU

Comment #76 - Posted by: vrooney at May 30, 2013 3:52 PM

500 m run
15 sec right arm hang
40lb 1st rd, 35lb 2nd rd, 25lb 3rd rd, TGU left arm 5 reps
15 sec left arm hang
40lb, 35lb, 25lb, TGU right arm 5 reps
Modified sit tuck 30 sec hold
Time 29:50

Comment #77 - Posted by: Roto at May 30, 2013 4:16 PM

Rx'd

21:46

Comment #78 - Posted by: Alex M/22/6'0"/181 at May 30, 2013 4:29 PM

17:00 had to break l sits into 10sec chunks

Comment #79 - Posted by: Dan at May 30, 2013 4:29 PM

41:37. Those TGU's got me good. I scaled them down to 25lb on the first round, and 20lb on the second and third.

Comment #80 - Posted by: MDK at May 30, 2013 4:33 PM

M/21/6'/217

500M row
45lb. barbell TGU 5 reps right arm
15 sec. right flexed arm hang
45lb. barbell TGU 5 reps left arm
10 sec. flexed 5 sec. straight arm hang(Not on purpose couldn't hold the flexed position)
30 sec. L-sit hold

7:15

My grip really needs work I thought I had good strength and endurance, haha nope!

Comment #81 - Posted by: R.I.P. Milton Friedman at May 30, 2013 4:36 PM

Only did one round by mistake need to do the other two rounds. Now all the posted times make sense.

Comment #82 - Posted by: R.I.P. Milton Friedman at May 30, 2013 4:38 PM

Modified for my CoCr & Polymer Knee
Three rounds for time of:
Bike 800m (fixed gear)
Single arm hang, right arm, 15 seconds
50lb Sandbag Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
50lb Sandbag Get-up, right arm, 5 reps
30 second L (ish)-sit hold (5-10sec at a time)
27:56
Être prêt
M/55/6’/210

Comment #83 - Posted by: Pete In Sun City at May 30, 2013 4:38 PM

m/43/164

18:01 as rx'd

Comment #84 - Posted by: Seth H. at May 30, 2013 4:47 PM

M/42/192/6'
21:30 rx'd
Nice wod on a hot sunny afternoon.

Semper Fi

Comment #85 - Posted by: Rshert at May 30, 2013 4:55 PM

2 min. between 1st. round and the 2nd/3rd rounds. 7:15 1st round

15:17 2nd/3rd rounds

total 24:32 with accidental break

Comment #86 - Posted by: R.I.P. Milton Friedman at May 30, 2013 4:57 PM

As rx'd 17:56. Fun one with different challenges. Still need to work on those L-Sits.

Comment #87 - Posted by: Kurt M/39/185 at May 30, 2013 5:13 PM

16:40

Did 5 clean a jerks 135 pd instead of Turkish getup. Have not done one in my life and did not want the first time to be in a wod.

Comment #88 - Posted by: hollyhog at May 30, 2013 5:41 PM

Elisabeth...wow! Bold, bright, beautiful...and can lift like that!?!?! #totalpackage

Comment #89 - Posted by: Scott at May 30, 2013 5:43 PM

29:05
sub run, indoor cycle 1000m
18,3kg 1º round, 15,7kg 2º 3º round TGU

Comment #90 - Posted by: lucio1928/184cm/96kg/41 at May 30, 2013 5:47 PM

M/40/72"/190
Used a 25 lb dumbell for Turkish get ups. That is a new movement for me. It was a struggle.
My L sits were more of an "h" sit than and L.
All else was as RX'd.
22:23

Comment #91 - Posted by: Mike at May 30, 2013 5:48 PM

Been forever since I did TGU's and it showed.

Subbed 45# KB (gym too crowded for bb)
All else rx
22:34
Gotta get better at the TGUs

M/31/5'6"/180

Comment #92 - Posted by: McNerney at May 30, 2013 5:51 PM

43/m/185
as rx'd

19:50

Comment #93 - Posted by: JackM at May 30, 2013 6:03 PM

M/43/5'8"/172

RXd at 14:30 Looking at the other times, I assumed I missed something...guess this WOD was just my bag :)

Comment #94 - Posted by: Jon Craig at May 30, 2013 6:05 PM

Subbed 75 tuck jumps for 400m run
Scaled to 36# dumbbell(16.3kg) terkish get up

Three rounds for time of:
75 Tuck jumps
Single arm hang, right arm, 15 seconds
36 pound dumbbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
36 pound dumbbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

27:33

Comment #95 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at May 30, 2013 6:16 PM

As Rx

22:38

M/168/6'/39 yrs

Tgus need work!!

Comment #96 - Posted by: britishfireman1 at May 30, 2013 6:27 PM

@#37

I realized after. Oh well.

Comment #97 - Posted by: Paul at May 30, 2013 6:37 PM

Scaled down
3 rounds
400m run
Regular hang 30 sec
TGU 20lb med ball lt arm. 5 reps
Hang 30 sec
TGU 20 med ball rt arm 5 reps
30 sec l-sit bent leg
(Fun challenge keeping the med ball balanced)
48:33

Comment #98 - Posted by: Jdel78 at May 30, 2013 6:46 PM

31:28 @ 30#

Pre-rest day workout #2:
Pull-ups for max reps = 121

Comment #99 - Posted by: Joe Northside m/34/70"/200 at May 30, 2013 6:58 PM

M58/185/5'9", 22:05

We scaled this, but achieved Rx only with the L-sits. An interesting and deceptively difficult wod, combining isometrics and bodyweight work with some modest endurance exercise.It was useful to really see just how dominant the dominant arm is.
Could hold the right arm hang for 7 secs max, so repeated twice for a total of 15 seconds with a brief rest. The left arm hang was impossible, period, but achieved it with a one finger hold/stabilizer with the right hand for the full 15 second intervals.
The TGU with a barbell is too heavy and too hard to balance for me; used a 20# dumbell only, and still taxing at that....

Comment #100 - Posted by: m robert weiss at May 30, 2013 7:27 PM

Approx. 27 min plus an interruption of about 5 min when a neighbor bugged me after round 1. Used ladies' barbell for get ups, and they were hard.

Variety is the main reason I love CrossFit and have stuck with it for 4yrs.

Comment #101 - Posted by: Kristina f/29/5'3"/119 at May 30, 2013 7:36 PM

28:00
25 pound kettlebell for bar
one arm hangs were broken
tuck sits for L sits
great, challenging workout

Comment #102 - Posted by: Glorybelle (F/43/5'5/135) at May 30, 2013 7:39 PM

M/14yrs/5'8"/115lb

Subbed a full planche for the l-sits... otherwise as Rx.

14:14

Comment #103 - Posted by: Gower at May 30, 2013 8:21 PM

Correction, 20 pound kettlebell, not 25

Comment #104 - Posted by: Glorybelle (F/43/5'5/135) at May 30, 2013 8:22 PM

30# bar at 18:30

Comment #105 - Posted by: Jake Kiddoo at May 30, 2013 8:25 PM

Modified to 33# bar 20:15

Comment #106 - Posted by: phill 37°21'41"N 118°23'43"W at May 30, 2013 9:52 PM

Sub:
25 LB Bar
Tuck Sit, after L-Sit got too tiring to keep good form

18:15

Comment #107 - Posted by: Yockey at May 30, 2013 9:55 PM

a whole lot tougher than i was thinking!!

34M/6'/170

RX'd 24:12

the TGU killed me, first time i have done them at all and with the 45# bar = TOUGH

Comment #108 - Posted by: USAF AMMO at May 30, 2013 11:09 PM

20:35

Scaled TGUs to 16kg kettlebell
Scaled L-sit holds to knee-tuck holds

Comment #109 - Posted by: Brett (24/M/188cm/77kg) at May 31, 2013 12:14 AM

Praus2018

Partial WOD

17:21

Comment #110 - Posted by: Praus at May 31, 2013 2:27 AM

21:45

Scaled TGUs to 16kg kb
Knee tuck holds.
Lost heaps of time starting with bar then having to go and get kb.

Comment #111 - Posted by: Daniel H at May 31, 2013 3:53 AM

19:16
35# kb

Comment #112 - Posted by: Ramsey at May 31, 2013 4:11 AM

me: 24:17 - used 25# barbell
partner: 27:33 - used 5# barbell

Neither of us could do the arm hangs very well due to slick bar w/ no chalk.

Comment #113 - Posted by: rekite at May 31, 2013 5:16 AM

subbed 35lb DB for the TGU, and the L-sit became an h-sit very soon...

29:40

Comment #114 - Posted by: Saam at May 31, 2013 5:24 AM

M/28/5'10"/198
20:09
Barbell made tgu's even more difficult. Brutal on grip.
L sit legs were at about 4 o'clock more than 3 but it's getting better.

Comment #115 - Posted by: Trevor at May 31, 2013 5:47 AM

44:20
TGUs consumed about 33 mins - balancing the barbell was extremely chanllenging. L-sits on rings were "H-sits".

Comment #116 - Posted by: Rowan (M/48/5'5"/150) at May 31, 2013 6:28 AM

Turkish Get-up with 10 KGs barbell the rest RX'd

26:10

Comment #117 - Posted by: orkun at May 31, 2013 6:48 AM

subbed 500m + run (in and out of 2nd story gym around block) and DB TGU. Otherwise as rx'd. 26:02. humid today in NYC.

Comment #118 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at May 31, 2013 6:52 AM

23:57
subbed 1 pood kb for the TGUs, rest rx...though my L- sits (on the rings) looked more like C-sits.
first round 7:50, second round 16:02

I enjoyed this workout..this was truly different. Thanks HQ.

Comment #119 - Posted by: Jim R./50/5'8"/160 at May 31, 2013 8:31 AM

14:57

Subbed 17lb dumb bells for the barbells - rest of WOD as Rx

Comment #120 - Posted by: Jules (F/42/5'2"/65kg) at May 31, 2013 8:50 AM

Misjusdged this one. I used a thick pullup bar for the hangs to really work the foreamrs. Nailed at 21 minutes flat. Only counted the seconds that I was on the bars doing it with perfect form. I am smoked... Love this stuff

Comment #121 - Posted by: Dan at May 31, 2013 10:10 AM

24:41 as Rx'd
First try at the TGU!!

Comment #122 - Posted by: Jordan at May 31, 2013 10:50 AM

30:55 as rx'd
I had to move around a lot, which wasted some time, but this took way longer than I expected.

Comment #123 - Posted by: Magnus 26/5'8"/160-165 at May 31, 2013 10:51 AM

26:42 as Rx'd.

Comment #124 - Posted by: Michael m/50/5'9"/175/MI Survivor at May 31, 2013 11:19 AM

37:58

Comment #125 - Posted by: myles456 at May 31, 2013 11:59 AM

filter...

Comment #126 - Posted by: Jim R./50/5'8"/160 at May 31, 2013 12:06 PM

2013-05-31: Sub 5 rnds - 400m/5 L pull-ups/4 TGU 2pd kb@20:21.

Comment #127 - Posted by: gs at May 31, 2013 12:39 PM

21:02 as rx'd

Comment #128 - Posted by: md at May 31, 2013 12:52 PM

Nice job on Event 1, Elisabeth at North Central Reg! Wow!!

Comment #129 - Posted by: Glorybelle (F/43/5'5/135) at May 31, 2013 2:29 PM

19:50 rx harder than I thought it would be

Comment #130 - Posted by: jack m/31/5'11/165 at May 31, 2013 2:34 PM

19:22 rxd harder than expected but lsits and runs we're the slowest for me my cardio conditioning blows all tgus and hangs unbroken. Get up and get down every rep.

Comment #131 - Posted by: Coach Jeff 34/180/5'10" at May 31, 2013 2:58 PM

Elisabeth ,
Do you now live without an ACL? I've busted mine for the second time and I am not going to get it fixed. How does it affect your crossfit?

Comment #132 - Posted by: DPL at May 31, 2013 3:41 PM

Scaled TGU to 16kg kettlebell.
First round 7:50
Second round 16:02
Overall time: 23:57

Great workout, HQ...this was definitely "constantly varied"

Comment #133 - Posted by: Jim R./50/5'8"/160 at May 31, 2013 4:40 PM

Three rounds for time:

Run 400m
Single arm hang R arm 15 seconds
45lb barbell Turkish get up Larm 5 reps
Single arm hang L arm 15 seconds
45lb barbell Turkish get up R arm 5 reps
30 second L sit hold

AB-20:15 m/35/5'10"/210

Comment #134 - Posted by: SFC AB at June 1, 2013 1:42 AM

F/35/130lbs

21:15 - three rounds
Run 400m
5 second intervals x 3 of single left arm hangs
(I lightly rested my opposite hand on the dip bar to keep my from twisting)
15lb dumbbell left arm TGU x 5
5 second intervals x 3 of single right arm hangs
(I lightly rested my opposite hand on the dip bar to keep my from twisting)
15lb dumbbell right arm TGU x 5
30 second knee up hold using dip bars.

Comment #135 - Posted by: Gemma Hulbert at June 1, 2013 4:47 AM

26 / M / 5'9" / 140lbs

Scaled to
30lb barbell,
Tuck-sit holds

39:00

I was feeling lazy, and L-sits are a big weakness of mine.

Comment #136 - Posted by: BC at June 1, 2013 12:39 PM

22:06

Used 15# dumbbells for get ups. Those were harder than expected and that's what slowed me down.

F/42/127/5'9"

Comment #137 - Posted by: Trina at June 1, 2013 3:42 PM

19:46
Almost all tgus unbroken
Couldnt hold 30'' with feet over hip line. Instead i held my knees above hip level each time, after i couldnt not hold my feet high any longer.
Everything else as rxd
I loved it

Comment #138 - Posted by: Blas-Argentina at June 2, 2013 6:50 AM

23:32, really enjoyed this one!

Comment #139 - Posted by: Farjoe at June 2, 2013 10:20 AM

M/23/5'11"/182.1

27:26.6

3 rds:
1/4 mile run
15 sec right arm hang
5 45# DB TGU
15 sec left arm hang
5 45# DB TGU
30 sec L-sit hold

there's not much about this wod that didn't suck. I did this after doing Regional Event 13.7.

Comment #140 - Posted by: Miles Forks at June 2, 2013 12:50 PM

2 rounds @ 15:37

3 Turkish getups instead of 5 each round

Comment #141 - Posted by: SF at June 2, 2013 2:51 PM

As rx'd had to break up L sits

Comment #142 - Posted by: Troy at June 2, 2013 3:09 PM

M/39/170/5'7" Rx 19:45

Comment #143 - Posted by: Doug at June 2, 2013 5:11 PM

Scaled to 10KG DB for the TGUs

20.35 - Loved this one!

M/30/71KG

Comment #144 - Posted by: jbob at June 2, 2013 8:36 PM

2013 CrossFit Games Regional Event 6
For time:
300 Single-unders
35 Handstand push-ups (feet on box)
30 Toes-to-bar
115 pound Shoulder to overhead, 30 reps
90 footWalking lunge with 115 pound barbell in front rack

Time - 19:12.6

Comment #145 - Posted by: murphinator - M/5'10"/185/39 at June 3, 2013 5:34 AM

Sub'd 500m rows for run. As rx'd otherwise, no issues. 1:43 row pace avg. 480th.

Comment #146 - Posted by: ajax at June 3, 2013 5:49 AM

31:58 - used 35 lbs barbell for first 5 TGUs (left arm)...all after were 45lbs

Comment #147 - Posted by: James M/30/5'7"/155 at June 3, 2013 11:27 AM

on treadmill, and subbed 35lb DB for the TGU

29:42

Comment #148 - Posted by: Saam at June 3, 2013 2:09 PM

24:36
30# dumbbell

Comment #149 - Posted by: Matthew m/33/6'2"/175 at June 3, 2013 3:25 PM

20:25
35 lb. curl bar

Comment #150 - Posted by: Marty/33/164/5'7" at June 3, 2013 6:28 PM

23:32, really enjoyed this one!

Comment #151 - Posted by: Farjoe at June 3, 2013 6:45 PM

30:04...35 40 50 used for get ups

Comment #152 - Posted by: Pacers at June 3, 2013 6:48 PM

20:40 - no barbell available so subbed 45# db

Comment #153 - Posted by: mlt at June 4, 2013 8:25 AM

M/ 39/ 136 lbs/ 5'-6"
As Rx: 19:40
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

This was MUCH harder and longer than I thought it would be.
I did the runs at about 11.5 mph and they felt pretty good.. I was pounding a little bit more than I wanted but they felt o.k.
The Single Arm hangs were HARD.. SUPER Hard on the hands... also hard to keep from rotating.
TGUs were not too heavy but I was feeling them after a bit in the whole body as continously staying tight wears you out a bit.
L-Sit holds were tough. I did most of them in 20 + 10 secs.
Great WOD... I should work into my workout single arm hangs to build up my grip.
My left arm was way weaker than my right.

Comment #154 - Posted by: Anton at June 5, 2013 8:01 AM

M/35/6'3"/200

22:00 or so

Comment #155 - Posted by: Ben S at June 6, 2013 6:45 PM

M/24/6'2/195/5+months XP

~48:00? Rx'd

1. Chalk REALLY helps grip
2. I can actually do an l-sit - 5 months ago I could maybe have done a few seconds - now, I could go the whole 30 using parallettes on the ground.

For some reason I've been going kind of slow through some of the workouts, but in general, when I repeat workouts, I go much, much faster.

Comment #156 - Posted by: AJX at June 7, 2013 8:04 AM

14:51 rx

WU with SN+HSNx2+SN up to 125
Press-95x12,125x10,135x7,135x7

Comment #157 - Posted by: brian p m/36/5'8"/174 at June 8, 2013 9:48 AM

as rx'd

17 something I think forgot to post right away

Comment #158 - Posted by: Bells at June 8, 2013 8:14 PM

Brutal workout. Grip, triceps and shoulders were shot out during this WOD.

19:15 RXd :)

Comment #159 - Posted by: Jason H. M/23/5'8"/149lbs at June 9, 2013 5:36 PM

23:46
sub'd 500m row for 400m run
Hangs-3 sets of 5" to get to 15"
L-Sits - sloppy

Comment #160 - Posted by: PW56 at June 10, 2013 9:07 AM

15.28

Comment #161 - Posted by: Tanner A. at June 16, 2013 12:48 PM

Buy in:
Rotator cuff MWOD

Then,
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 3 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 3 reps
30 second L-sit hold

19:51

Cash out:
Yoga

Comment #162 - Posted by: vic* at June 30, 2013 10:27 PM

45/m/176cm/74kg

Sub'd 500m row and 45 pound kettlebell TGUs

27:46

Comment #163 - Posted by: Memuc at July 7, 2013 9:49 AM

CFWUx2
34:50
@ Phoenix w/16u
hangs were improvised on handle of Fit Stride(?) machines
L sits between two tread mills

Comment #164 - Posted by: Doug at February 15, 2014 12:51 PM

Also no barbell @ hotel gym had to hold a 35 and a 10 lb dumbbell in one hand

Comment #165 - Posted by: Doug at February 15, 2014 12:54 PM

28:55 scaled - arm hang:r-l-r x 5 secs each and l-r-l x 5 secs each, TGU 40lb bb, L-sit 2x15 secs.

Comment #166 - Posted by: zenoperegrinus at March 1, 2014 10:37 PM

also subbed 500m row

Comment #167 - Posted by: zenoperegrinus at March 1, 2014 10:38 PM
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