July 3, 2013

Wednesday 130703

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Compare to 120415.

KristaBryan_TeamSled2_th.jpg

Enlarge image

Adam Blaney, Lisa Mealey, Cameron Ball, and Ben Rogers.


"Dealing With Diabetes" with Mike Hoge - [video]

Posted by Pukie at July 3, 2013 5:00 PM
Comments

Broke my ankle last sunday so going to have to adjust this one a little bit
Triplet of:
Chest to bar pullups
Left Leg Pistol Squats
20 crunches each set

Comment #1 - Posted by: Zach at July 2, 2013 5:29 PM

Great thing about "Compare to" links is, not only do you get demo videos, but there's old Musings there too...

Comment #2 - Posted by: Roger in Phx at July 2, 2013 5:33 PM

CF Community - looking for thoughts on this workout
3 RDs Rx is
50 power cleans @ 135#
25 Ghd sit-ups

Hard core or injury-prone?

Comment #3 - Posted by: Andrew g at July 2, 2013 6:04 PM

Awesom video. I was 19 when I was diagnosed as a Type 1 with Diabetes. (Now 36). After starting Crossfit in Dec. 2012 my blood sugar has been excellent. (HbA1c - 6.5 for those other Type 1's). High intensity workouts decrease my insulin intake by 30%. I havent ever been healthier! You are now held to a higher standard of health. One more thing, don't let anyone name you by your disease. You are a person with Diabetes, not a Diabetic!!!! (Personal pet peeve).

Comment #4 - Posted by: Estjohn at July 2, 2013 6:18 PM

New to CF so don't know if this time is good 13:50.

Comment #5 - Posted by: Julio at July 2, 2013 6:30 PM

75 ghd's...go 4 it. Your core will be sore but nbd!
150 power cleans...sounds injury prone to me. I'm no expert but that's a lot of cleans at 135. I personally would not do that as RX'd. Depends on what your after. A cardio WOD go lighter weight, more strength go heavier n shorten the reps a lot, if its a combo which is what it sounds like then id still shorten the reps at 135 in my humble opinion.

Comment #6 - Posted by: Brad at July 2, 2013 6:36 PM

@#2 its not injury prone if you can handle that volume, but I bet after the first round you'll scale down to 95#, 150 cleans at 135 is quite ambitious my friend, train smart

Comment #7 - Posted by: Richie at July 2, 2013 6:37 PM

@ Andrew g #2. Depends on how much you weigh and what your power clean max is. You shouldn't be doing 150 reps of anything higher than 60% of your 1RM, in my opinion.

Comment #8 - Posted by: Gavin at July 2, 2013 6:38 PM

@ Julio #3, that's a good time. Click the compare to link above to see what others got last time.

Comment #9 - Posted by: Gavin at July 2, 2013 6:39 PM

Pullups
Left leg Pistol Squats
Crunches

16:00

Broken ankle forced me to alter this and take a little longer than I had hoped. I just got into crossfit the day before my injury too. Thankfully these things are scalable. :)

Comment #10 - Posted by: zach at July 2, 2013 6:53 PM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
pull-up
box jump, 30"
sit-up

9607=8:52
9808=10:31

Comment #11 - Posted by: scfd1_9607 at July 2, 2013 7:12 PM

F/44/180/5'10"

Last Monday I was doing bench press (silly girl, crossfitters don't do bench press) and I went for that 4th rep at 155# as I had a competent spotter and I was coming back up with deteriorating form when i heard... yes, heard my shoulder rip. My spotter got to uses his competent spotter skills and got the bar back on the rack.

I have a bum wing.

It is slowly mending and I am really hoping that I will not have to get surgery done. I am now able to get glasses off of high shelves and I can pretty much get dressed without pain.

But... this wod is looking up my alley with the exception of pullups, of course. I'll figure something out.

Love crossfit.... There's always a way to get in a wod... even with one arm.

Today the family did an 20' EMOM alternating between bench press and kb swings.

Hubby did 5 x 185# bench press, 15 kb swings 2 pood
Gunnar (age 9) did 5 awesome, strict pushups, 10 ussr kb swings with 20 #
I did 1 arm bench press and 1 arm kb swings.

Comment #12 - Posted by: JuliePlatt at July 2, 2013 7:25 PM

9:18as RX,d
That a decent time?

Comment #13 - Posted by: Taylor at July 2, 2013 8:00 PM

Done =)

Ok so Chins as written, A choice between 27" or 33" for box jump so i went 33". Made my ownGHD out of a tractor & truck tyre on top of each other.

10-1 ladder of..
Chest bar chins
33" Box Jumps
GHD (tyre) Sit ups

Time 13min 39sec

Steam pouring of me left breathless, happy for now =)

Comment #14 - Posted by: James C at July 3, 2013 12:31 AM

Substituded GDH sit-ups with Ab mat Sit-ups

10:00

Because of narrow pullup bars couldn't do proper kipping.. :(

Comment #15 - Posted by: Jinny at July 3, 2013 1:34 AM

Had to do strict pullups sucks..

Got a 12min 15sec..

First WOD ever

Comment #16 - Posted by: AJ at July 3, 2013 2:43 AM

male/5ft10/80kg
10-9-8-7-6-5-4-3-2-1
Chin Ups
30" box jump
Sit up (don't have anywhere to do GHD sit Ups)
5mins 30second exactly

Comment #17 - Posted by: Jack Lewis at July 3, 2013 2:58 AM

RX'd 8:52

Comment #18 - Posted by: Tim at July 3, 2013 3:41 AM

F/51/5'6/120
14:46
Pull ups
24 inch box
Ghd sit ups
Have really sore elbows lately just wondering any suggestions
Thx

Comment #19 - Posted by: D.S. at July 3, 2013 3:49 AM

M/40/112/6'3"

16.50
10-9-8-7-6-5-4-3-2-1
Scaled
Ring rows
Box jump, 20 inch box
Knees to elbows

Comment #20 - Posted by: bretty72 at July 3, 2013 3:54 AM

M/16/5'11"/150

9:47

Comment #21 - Posted by: Korczyk at July 3, 2013 4:24 AM

10-9-8-7-6-5-4-3-2-1 reps

Pull-ups
Box jumps, 24 inch box
Abmat sit-ups (butterfly, unanchored)

9:53

Comment #22 - Posted by: Joe Northside m/34/70"/200 at July 3, 2013 4:25 AM

19.10
28" boxes - LOVED IT!!

Comment #23 - Posted by: jw at July 3, 2013 4:40 AM

m/43/5'8"/180

Scaled to 22" box jump

14:26

Comment #24 - Posted by: Mike Andridge at July 3, 2013 4:48 AM

JuliePlatt @12,

I'm so very sorry to hear about your injury. That's how I tore my rotator cuff 5 years ago, doing bench. I was doing "Linda" and using what for me was a rather light weight, 135#, and the sound was nothing short of disgusting. It took 2 years to be able to do a dip or a push-up, and I will never get a MU.

My day job prevents me from having surgery; 8+ weeks of rehab without using my "wing" is not an option for a surgeon. I've worked around it since the injury and frankly there are quite few WOD's that I cannot do, albeit with some subs.

Thoughts and hugs (we need more cyber-hugs around here again!) go out to you as you rehab.

Comment #25 - Posted by: bingo at July 3, 2013 4:57 AM

13:15 Rx'd

Comment #26 - Posted by: Patrick Marcellais at July 3, 2013 4:57 AM

M/44/185

As rx'd:

14:35

More better faster

Comment #27 - Posted by: Marty at July 3, 2013 5:15 AM

13:49 rx

Comment #28 - Posted by: gb 45/m/71"/185# at July 3, 2013 5:15 AM

05:20 minutes.

Comment #29 - Posted by: Michel Bakker at July 3, 2013 5:19 AM

m/26/168cm/67kg time = 9.03

Comment #30 - Posted by: adnan özcan at July 3, 2013 5:22 AM

M/45/5'11"/200

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

pull-ups
24" box jumps
GHD sit-ups

14:25

Comment #31 - Posted by: nutfam at July 3, 2013 5:22 AM

12:08 as Rx'd

Comment #32 - Posted by: Tyler Scott at July 3, 2013 5:24 AM

M/25/5'10"/176

9.10 as rx'd

Comment #33 - Posted by: JoeyT Rochester at July 3, 2013 5:27 AM

M/31/6'/180; 11:27 Rx'd. Great wod! My girlfriend got her first ctb pull up and finished in 12:00.

Comment #34 - Posted by: Jeff H at July 3, 2013 5:34 AM

31:59 Rx'd + 115 # Push Jerk added in

Comment #35 - Posted by: Rombado at July 3, 2013 5:35 AM

Subbed ring rows for c2b . 24 inch box. ghds
12:06

Comment #36 - Posted by: Brittany B at July 3, 2013 5:38 AM

20:28

Comment #37 - Posted by: BW at July 3, 2013 5:48 AM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
tuck jumps
butterfly sit-up

7;24
any good ideas for GHD sit ups substuitions

Comment #38 - Posted by: Muhammad at July 3, 2013 5:52 AM

10 minutes Rx'd

Comment #39 - Posted by: Nathan 38/210/6'0" at July 3, 2013 5:58 AM

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull-ups
Bench jumps (was at my gym - no boxes)
SB w/ feet tucked under bench (no GHD)
ADDED: pushups (feet on SB/hands on bench)

10:36

Also ran a 3 mile sprint/jog before = 21:30

My sweat was sweating after this.

Comment #40 - Posted by: Paul M at July 3, 2013 6:06 AM

M/32/6'0"/180

10-9-8-7-6-5-4-3-2-1
strict chest to bar chin-ups
30" box jumps
15:00

Comment #41 - Posted by: Rob at July 3, 2013 6:15 AM

M/42/192/6'
16:26
CTB were the worst part. had to break up into sets of 4.

Semper Fi

Comment #42 - Posted by: Bob at July 3, 2013 6:47 AM

11:38, doing pull ups, 24" box, and GHD sit ups, unbroken from start to finish.

Comment #43 - Posted by: Jim R. M/50/5'8"/160 at July 3, 2013 6:47 AM

14:10, Kandahar Province, Afghanistan

Comment #44 - Posted by: SGA at July 3, 2013 6:54 AM

#3/Andrew g, that's an insane amount of work in my opinion; as the body fatigues, your back/core will be quite susceptible to bad form and strains in either exercise, as both are long movements. My dos centavos.

#12/Julie--ouch! Sorry to hear...I hope it proves to be a strain and not a tear, though it sounds like the latter. I have limited range of motion in both shoulders from old injuries...too many pull ups hurt, and I have to do knees-elbows/TTB in a half-pull up position to protect the joints. Thankfully so much of CF is scalable and adaptable. Hope the healing progresses quickly.

Comment #45 - Posted by: Jim R. M/50/5'8"/160 at July 3, 2013 6:57 AM

AWESOME pic of the Crossfit Salisbury crew doing what they do best! Great job guys!

Comment #46 - Posted by: Ann at July 3, 2013 7:09 AM

AWESOME picture of the Crossfit Salisbury crew - you guys are amazing!

Comment #47 - Posted by: Ann at July 3, 2013 7:10 AM

10:20

Some of the pull-ups may have been a touch short of chest to bar.

Comment #48 - Posted by: Ben at July 3, 2013 7:13 AM

Every time I do a WOD that involves GHD sit ups I get light headed during the sit ups, and a massive head ache immediately following the workout. Anyone else have this issue? Suggestions?

Comment #49 - Posted by: Nic at July 3, 2013 7:39 AM

15:26
CTB was the worst. Kipping technique still sloppy and needs improvement but I'm definitely getting. Any tips would be appreciated on butterfly pull up technique.

Comment #50 - Posted by: Anonymous at July 3, 2013 7:42 AM

15:03- CTB, 24", abmat

Comment #51 - Posted by: brittk at July 3, 2013 7:52 AM

Scaled
10-9-8-7-6-5-4-3-2-1
Pull-ups (not chest to bar)
Box jump, 22"
Crunches
6:51.8

Beginner but trying to get into it!

Comment #52 - Posted by: Jordan C. at July 3, 2013 7:52 AM

Quasi-strict pullups
Box jump onto a chair (~18")
butterfly situps

17:53

As Mikko said, I'm happy with my result, but I have a lot of work to do.

m/48/5'9"/164

Comment #53 - Posted by: Roger in Phx at July 3, 2013 7:55 AM

14:47, pack with purple banded pu (lack of chalk and super sweaty hands didn't help), 20" step ups, abmat GHD (lay flat on mat, situp and touch toes)

Comment #54 - Posted by: RussA at July 3, 2013 7:58 AM

Anybody know when the new nano 3.0 will be on the crossfit website?

Comment #55 - Posted by: Cole at July 3, 2013 8:09 AM

6:52

Comment #56 - Posted by: Shekinoh at July 3, 2013 8:14 AM

6:52

Comment #57 - Posted by: Shekinoh at July 3, 2013 8:15 AM

R'xed 15:06

Comment #58 - Posted by: Felix at July 3, 2013 8:24 AM

9.58
So bad....

Comment #59 - Posted by: Alexander at July 3, 2013 8:29 AM

13:44

Comment #60 - Posted by: Joey at July 3, 2013 8:35 AM

F/29/145/5'4

As rx'd

15:33

Followed by;

For time:
Row 300m
95# push press 20 reps
Row 300m
95# push press 15 reps
Row 300m
95# push press 10 reps
Row 300m
95# push press 5 reps

20:33

Comment #61 - Posted by: Andrea at July 3, 2013 8:37 AM

1st comment, Just want to see if this works

Comment #62 - Posted by: EJ at July 3, 2013 8:38 AM

RX except cant get chest to bar.
14:12

Comment #63 - Posted by: Seth at July 3, 2013 8:39 AM

@JuliePlatt, so sorry about your injury. I hope you heal well and quickly.

@D.S., my elbows and shoulders have been more sore this week than in the past several and I'm sure it's due to the WODs.

I do remember watching a Carl Paoli video (I think it was the kipping or butterfly progression tutorial) where he said more people tend to experience elbow and shoulder issues when they forget to keep their elbows closer to their body during pull-ups, thrusters and other similar movements.

Comment #64 - Posted by: Glorybelle (F/44/5'5/134) at July 3, 2013 8:42 AM

Pull-ups
20" box jump
Abmat situps

12:20

Comment #65 - Posted by: Matt G. at July 3, 2013 8:44 AM

Rx'd
First time doing this one
12:23

Comment #66 - Posted by: Wyatt at July 3, 2013 8:53 AM

2013-07-03: 9:40. "
2012-04-20: 11:25. Rx'd. Sub 31".
2010-03-24: 14:41. Sub Deadhang chin over bar, 39" boxjump, decline bench su's.

Comment #67 - Posted by: gs at July 3, 2013 8:53 AM

7:48 , abmat sit up

Comment #68 - Posted by: Agustin Depasquali at July 3, 2013 9:03 AM

M/23/5'11"/183

11:49.4

C2B were suspect, stacked 4 45# plates on top of bench, and did sit ups on the swissball with feet anchored.

Comment #69 - Posted by: MilesForks at July 3, 2013 9:06 AM

10:38 Rx'd

A really fun little workout : )

Comment #70 - Posted by: james.patrick [M/51/66"/135] at July 3, 2013 9:10 AM

12:11 Rx'd

2 seconds slower than 4/15/12.

All sets quick and unbroken, but one no-rep BJ and a long distance between pull-up bar and GHD cost me a PR today.

Comment #71 - Posted by: Bill M. m/48/5'3"/135 at July 3, 2013 9:21 AM

F/43/180/5'10"

Thanks bingo, JimR and Glorybelle for your healing wishes. I'll remain positive. Luckily it's my left arm so my job as a letter carrier isn't affected... My left hand just holds the mail. The right arm does all the work.

Today's wod.

Right arm kb snatches 1 pood
30" box jumps
GHD sit ups

15:24

Those box jumps require a lot of focus... I'm still terrified of taking all the skin off my shin. GHD's are a hassle to get in and out of... Especially when you get to the smaller sets.

Comment #72 - Posted by: JuliePlatt at July 3, 2013 9:27 AM

JuliePlatt -- sorry to hear of your injury, but it sounds like you're taking the correct approach and are healing up. You'll be back to regular training soon and this injury will just be a cautionary note in your mind to be extra-careful on bench.

Comment #73 - Posted by: Bill M. m/48/5'3"/134 at July 3, 2013 9:29 AM

Did this Wod with a friend, we did it in stations rotating after each rep requirement, subbed CTB pull ups with barbell rows with bodyweight load, me=165lbs my buddy 170lbs, no pullup bar here yet. The rest was rx'd time we finished 12:47.

Comment #74 - Posted by: Yamil J Cruznavarro at July 3, 2013 9:31 AM

7:43 Scott 8:40

Comment #75 - Posted by: Pacers at July 3, 2013 10:26 AM

9:41

GHD's done on a big ball with feet hooked on db rack.

Feeling pretty good. That is, until Kevin C. and the others in the 50+ crowd post times that smoke me.

JuliePlatt - Hope that you heal quickly.

Semper Fi!

Comment #76 - Posted by: MajorDad m/53/6'3"/165 at July 3, 2013 10:37 AM

M/19/220/6'1"

12:20 as Rx'd

What a fun workout! Still trying to get kipping down... it would probably cut down on the time.

Comment #77 - Posted by: futuresailormartinez at July 3, 2013 10:54 AM

As RX'd; Time - 11:34 (got my sub 12:00 goal)

Then made up WOD 130630-Sun (after 8 min. rest)
21-15-9 RFT of:
225# DL
135# OHS (scaled to 95#)
Time - 9:51
Comapre to 120919 - 18:19

That's a drastic improvement due, no doubt, to my efficiency gained in OHS. I'll probably bump them up to 115# next iteration.

Comment #78 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 3, 2013 10:57 AM

12:50 Rx'd

Comment #79 - Posted by: rgrP m/41/5'8"/173 at July 3, 2013 10:59 AM

Still on vacation.

4 rounds of Airdyne tabata then
Airdyne 20 s work/40 s rest, 30 s work/30 s rest, 40 s work/20 s rest and 50 s work.

Then 100 double unders.

No pull up bar but I might try to make a couplet from sit ups and box jumps tonight.

Comment #80 - Posted by: Gavin at July 3, 2013 11:03 AM

7:57

Comment #81 - Posted by: Fred 39/176/75 at July 3, 2013 11:05 AM

7:57

Comment #82 - Posted by: Fred 39/176/75 at July 3, 2013 11:06 AM

Subbed largest box I own - 18"
Subbed sit-ups for GHD due to lack of equipment

10:31

Comment #83 - Posted by: Nick M/29/6'2"/168 at July 3, 2013 11:09 AM

chest to bar
20' box
ghd situps with swiss ball

11:51

First WOD ever, Pukie was close behind me!!!

Comment #84 - Posted by: jacob at July 3, 2013 11:11 AM

m/40/155#

As Rx'd
13:30

Comment #85 - Posted by: Hooper at July 3, 2013 11:11 AM

I would love for this to reach Mike Hoge:

Mike - Back in 1995, my wife, at the age of 28, was diagnosed with Type 1 Diabetes. We didn't recognize the symptoms at first and attributed the weight loss to working out twice a day. It wasn't until she passed out twice one morning that we rushed to the US Air Force Academy hospital and got her official diagnosis. Obviously, her life, and mine changed.

The first 10-or-so years were pretty scarey at times. She continued to exercise, and we've always had pretty good dietary habits, but the occasional lows would sneak in and she would have some doozy "episodes". I even had to call 911 a couple of times.

About 7 years ago, my wife was put on an insulin pump. I'm sure you've heard or read about them. In short, the pump feeds a steady trickle of insulin (just like the pancreas), and then she calculates carbs at each meal for a bolus. Based on the type of carbs, she can have the bolus come in quickly and taper, start slow and increase, or enter at a steady pace. Also, when she checks her blood sugar throughout the day, she enters the value into the pump, and, based on the amount of insulin it calculates in her system, will tell her how many corrective carbs to eat (Skittles are almost perfect for corrections), or how much extra insulin to pump.

The other good news about the pump is that you can remove it for short periods of time--taking a shower, doing a competition WOD, etc. You should really look into the pump--most insurances cover it because it's generally considered a superior way to manage diabetes.

My wife has gotten into running for the past year+ and wears her pump during her runs; but she doesn't do burst-type workouts like CrossFit. I really liked your description of spiking, then riding a steady line back down to normal; rather than dropping rapidly. I plan to share that with her. GOOD LUCK AND GODSPEED!

Comment #86 - Posted by: JPZ at July 3, 2013 11:17 AM

9:24 as Rx'd
JuliePlatt - good luck with your healing. I would recommend only doing a limited amount of one-arm movements. I overdid the one-arm movements when I had a broken hand, and it ended up causing some back issues - due to the asymmetry of the movements.

Comment #87 - Posted by: Jetté 43/M/5'11"/175 at July 3, 2013 11:20 AM

m/31/185#
Rx 8:53
@ 5am

Comment #88 - Posted by: Ross at July 3, 2013 11:23 AM

7:56

Comment #89 - Posted by: MikeyPaul at July 3, 2013 11:40 AM

16:34 as prescribed

Comment #90 - Posted by: mikey at July 3, 2013 12:07 PM

13:29
1 green band for CTB pull ups
22" box
GHD modified using large exercise ball and feet anchored by couch

@jacob/#83, congrats on your first WOD. Well done!

Comment #91 - Posted by: Glorybelle (F/44/5'5/134) at July 3, 2013 12:09 PM

Foot anchored sit ups for GHDs, everything else Rx'd

9:15

Comment #92 - Posted by: Alex M/23/6'0"/181 at July 3, 2013 12:32 PM

13:46
Sub 33 " tailgate on my truck for box and did 2 x 1 regular sit-ups for ghd as I don't have a ghd machine. Nice workout

Comment #93 - Posted by: Pond m/33/74/195 at July 3, 2013 12:34 PM

24" box

10:28

Comment #94 - Posted by: DLong (M/37/5'10"/185) at July 3, 2013 12:41 PM

9.58

Comment #95 - Posted by: ilker at July 3, 2013 12:41 PM

afternoon workout

"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

9:23

Comment #96 - Posted by: Joe Northside m/34/70"/200 at July 3, 2013 12:48 PM

7:51 rxd. games standards box jumps.

Comment #97 - Posted by: aermio m/34/67/164 at July 3, 2013 1:08 PM

14:35 rx'd

Improvised the GHD using a bench and the underside of the box (which is more like a heavy steel table). Had to move the bench out of the way after each round.

Comment #98 - Posted by: SB m/37/148/5'10' at July 3, 2013 1:17 PM

7:33.

Box, why you be so high?

Comment #99 - Posted by: patchkey m/29/155/5'9" at July 3, 2013 1:18 PM

M/52/5'8"/153
13:18 as rx,d

Comment #100 - Posted by: Mark at July 3, 2013 1:34 PM

to all those diabetics out there... I've been diabetic for 7 years and have done crossfit for 3. Haven't had better control than I do right now. Thanks Crossfit! Hope you guys are experiencing similar results!

GO IRISH
M/19/5'9"/148

Comment #101 - Posted by: Nick H at July 3, 2013 1:34 PM

12:01 as rx'd.

Pretty solid humidity in NYC today.

Comment #102 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at July 3, 2013 1:54 PM

13:03
Rx

Comment #103 - Posted by: Marty at July 3, 2013 1:54 PM

As Rx 8:08

M/168#/6'/39 yrs

Comment #104 - Posted by: britishfireman1 at July 3, 2013 2:04 PM

As Rx'd - 17 min

M/29/165/4,500' Elevation/3 July 13

Comment #105 - Posted by: Joshua B at July 3, 2013 2:04 PM

9:41

Comment #106 - Posted by: Caleb at July 3, 2013 2:06 PM

21:27

Pretty disappointing time BUT I was determined to do this Rx.
Last time the 30" box bit me hard. Still not healed. First round took me 6:38! Had to get over defeating myself mentally until I finally got it. Crashed once again but made me want it more. Got it now so hoping for much improved times in future.

Comment #107 - Posted by: Trina at July 3, 2013 2:19 PM

M/26/5'11"/230lbs
Jumping chest to bar
30in step up box jump
sudo ab mat( used a folded towel, works just like an ab mat) sit ups
12:20

Comment #108 - Posted by: Ryan at July 3, 2013 2:20 PM

M/35/5'10"/181
10,9,8,7,6,5,4,3,2,1 rep rounds for time
Chest to bar pull ups
30 in box jumps
Ab mat sit ups

Took extra time due to rain. Did pull ups outside then ran inside to do box jumps and st ups. Awesome workout. Forgot how much harder c2b pull ups are.

Comment #109 - Posted by: Brian P at July 3, 2013 2:21 PM

M/16/155/6'1"

Jumping pullups, 24" box, ab mat situps (1.5 Rx)
13:05

Comment #110 - Posted by: Josh R. at July 3, 2013 2:23 PM

@12

I can totally relate. I tore my pec from the humerus doing my 6th rep at 225lbs on the bench in Feb of 2012. I was told I would not be able to do anything until September after I received surgery Feb29, 2012. I recovered quickly and played in our national Senior AAA hockey championships and golfed all summer before beginning Crossfit in fall and never setting foot in a Globo gym again.

You can get your strength back, but perhaps not your symmetry. PRed OHS of 210lbs yesterday and 160lbs on strict press today (low due to many shoulder injuries not just pec tear).

Don't get discouraged but do explore the option of surgery.

Cheers

Comment #111 - Posted by: Kyle at July 3, 2013 2:36 PM

Modified for my CoCr & Polymer Knee
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-ups
Step-ups
AB Mat sit-ups
8:22
Être prêt
M/55/6’/210

Comment #112 - Posted by: Pete In Sun City at July 3, 2013 2:45 PM

8:51

Comment #113 - Posted by: Andrew at July 3, 2013 2:54 PM

M/27/71"/170#

13:52

Had to throw a bumper plate onto a 24" box to get close to 30" but otherwise Rx

Comment #114 - Posted by: MalcolmMor at July 3, 2013 2:59 PM

11:25

Comment #115 - Posted by: Dan at July 3, 2013 3:08 PM

11:27 as Rx

Few no reps on C2B pull ups

Comment #116 - Posted by: Rian at July 3, 2013 3:20 PM

3 rounds of 10,9,8,7,6,5,4,3,2,1 reps
Chest to bar pullups
Box jump
GDH sit up
Incline bench press 150 lbs
Time 24:56

Comment #117 - Posted by: Roto at July 3, 2013 3:22 PM

Subbed to 18" box jump

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 18 inch box
GHD sit-up(swiss ball)

9:29

Comment #118 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 3, 2013 3:30 PM

M/34/5'10"/185

as prescribed
9:48

Comment #119 - Posted by: Teo at July 3, 2013 3:58 PM

First day back.
F/35/144#/5'8"
Situps instead of Ghd
9:31

Comment #120 - Posted by: Rachel Gamallo at July 3, 2013 3:59 PM

18:32 rx'd had some stopage at the GHD since there is only one in the gym

Comment #121 - Posted by: Anger Ranger M/37/168 at July 3, 2013 3:59 PM

21:27 Rx

Comments keep getting stuck in filter. First round took entirely too long at 6:38. Mind over 30" box! Many attempts ended with stopping myself as still not healed from
Last 30"crash and a bit box shy. Once I got it all went smooth.

F/42/127/5'9"

Comment #122 - Posted by: Trina at July 3, 2013 4:11 PM

MajorDad- You should be feeling good! That is a great time. I may try this one tomorrow, as I took today off. You have given me something to shoot for.

JuliePlatt- Carole and I are pulling for your quick recovery.

Comment #123 - Posted by: Kevin C. (M/54/5'11"/182) at July 3, 2013 4:22 PM

12:03 as rx'd

Comment #124 - Posted by: Rowan M/48/5'5"/150 at July 3, 2013 4:22 PM

9:35 rx

5 minute rest

2500 meter row
2 minute rest
2500 meter row

M/52/194lb

Comment #125 - Posted by: Mazz at July 3, 2013 4:27 PM

DL/Sit-up WOD, details there.

Comment #126 - Posted by: bingo at July 3, 2013 4:33 PM

11:16 rx'd

Comment #127 - Posted by: Chad Jarvis at July 3, 2013 4:40 PM

m/43/164
9:16

Comment #128 - Posted by: Seth H. at July 3, 2013 4:45 PM

M/36/5'4"/143lbs
As RX'd
8:05

Comment #129 - Posted by: Matt Burritt at July 3, 2013 4:58 PM

Warmup- 5 rounds of

75lb power cleans (12,10,8,6,4)
200m run

WOD- 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30 inch box

GHD sit-up .

10:11

Comment #130 - Posted by: Luis Estrada at July 3, 2013 5:01 PM

My post got stuck in the filter.

13:29
20" box
1 green band for pull ups
GHD on swiss ball

Comment #131 - Posted by: Glorybelle (F/44/5'5/134) at July 3, 2013 5:07 PM

Strength WOD with CCF
Back Squat (High Bar) 7x5 : 7375 lbs | 225 lbs, 225 lbs, 205 lbs, 205 lbs, 205 lbs, 205 lbs, and 205 lbs | Rx'd
Sets
5 Back Squat (High Bar)s | 225 lbs
5 Back Squat (High Bar)s | 225 lbs
5 Back Squat (High Bar)s | 205 lbs
5 Back Squat (High Bar)s | 205 lbs
5 Back Squat (High Bar)s | 205 lbs
5 Back Squat (High Bar)s | 205 lbs
5 Back Squat (High Bar)s | 205 lbs

Strength WOD at CCF. As you Extend up from the good morning, you transition to a behind the neck push press to finish the movement.
Good Morning 6-6-6-6 : 4560 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Rx'd
Sets
6 Good Mornings | 95 lbs
6 Behind The Neck Push Presses | 95 lbs
6 Good Mornings | 95 lbs
6 Behind The Neck Push Presses | 95 lbs
6 Good Mornings | 95 lbs
6 Behind The Neck Push Presses | 95 lbs
6 Good Mornings | 95 lbs
6 Behind The Neck Push Presses | 95 lbs

This is from the floor to power position. Then for 3 seconds lower to the knee, pause and then lower to the floor over the next 3 seconds.
Snatch Grip Deadlift 6-6-6-6 : 3240 lbs | 135 lbs, 135 lbs, 135 lbs, and 135 lbs | Rx'd
Sets
6 Snatch Grip Deadlifts | 135 lbs
6 Snatch Grip Deadlifts | 135 lbs
6 Snatch Grip Deadlifts | 135 lbs
6 Snatch Grip Deadlifts | 135 lbs

Comment #132 - Posted by: Jeremy A. Olive at July 3, 2013 5:17 PM

Crap, meant to type 22" box. Ugh.

Comment #133 - Posted by: Glorybelle (F/44/5'5/134) at July 3, 2013 5:18 PM

F/51/5'6/120
@ Julie Platt so sorry to hear about your injury
@Glorybelle thanks for the info I will pay closer attention to that. I do the Recon Pull up Program which means pull ups every day. It's a great program when I started it could do one or two pull ups on a good day now I'm up to 39 dead hang in about 5 minutes. Step 19 anyway it's been great take a look board.crossfit.com/showthread.php2t=2633

Comment #134 - Posted by: D.S. at July 3, 2013 5:30 PM

16:10
pull ups
26'' box
V-sit up (medicine ball 5,5kg)

Comment #135 - Posted by: lucio1928,M/41/182cm/96kg at July 3, 2013 5:30 PM

I'm sorry it's php?t=2633

Comment #136 - Posted by: D.S. at July 3, 2013 5:31 PM

11:20 unanchored situps

Good wod getting better at Kipping pullups c2b way harder. Situps ridiculously easy need GHD. Box jumps unbroken.

Comment #137 - Posted by: hollyhog at July 3, 2013 5:53 PM

11:04, no boxes at my gym did alternating pistol squats instead. This stuff is intense, first time doing crossfit.
M/20/155

Comment #138 - Posted by: Chad008 at July 3, 2013 6:04 PM

M 42/185/6'0"
11.20.

Comment #139 - Posted by: Mike at July 3, 2013 6:28 PM

Rx'd For The PlaygrounD
Neutral Grip On The Monkey Bars
Box Jumps Up 2 StairsTo Platform -20 Something IncheS
SitUpS With Feet Secured Hands Chest2 Feet Touch

Made Me Feel Like A Little Kid
13:01

Comment #140 - Posted by: Ryan Rankin at July 3, 2013 6:28 PM

11:41 as rx'd. Last time 12:24.

Comment #141 - Posted by: Kurt M/39/185 at July 3, 2013 6:39 PM

9:26 rx

Comment #142 - Posted by: Matt m/30/165/5'9 at July 3, 2013 6:45 PM

43/M/68"/162lbs.

8:26

*Substituted AbMat Sit-Ups for GHD.

Comment #143 - Posted by: Mark R. at July 3, 2013 6:57 PM

49/67/214/m
18:34

Comment #144 - Posted by: kalauka at July 3, 2013 7:04 PM

7:06 rx
M/16/5'11"/175

Comment #145 - Posted by: Andrew G at July 3, 2013 7:06 PM

49/67/214/m

18:34

Comment #146 - Posted by: kalauka at July 3, 2013 7:06 PM

10:20

Some of the pull-ups may have been a touch short of chest to bar.

Comment #147 - Posted by: Ben at July 3, 2013 7:09 PM

12:20

Comment #148 - Posted by: tjo 45/190 at July 3, 2013 7:09 PM

11:23 rx

Comment #149 - Posted by: fathertyme 35/m/6'/175# at July 3, 2013 7:11 PM

@ZPZ

This is Mike Hoge, thank you for your comment, that's great advice, I appreciate it. I know what you and your wife went through and I know it can be very scary going low! It's a panic situation and I wouldn't wish it on anyone! Thanks again for your words and good luck to you and your wife. I will definitely consider a pump down the road. Mike

Comment #150 - Posted by: Mike hoge at July 3, 2013 7:14 PM

Normal chins
24 Inch box
Sit ups unanchored

8.57

Comment #151 - Posted by: jbob at July 3, 2013 8:06 PM

26 / M / 5'9" / 140lbs

20:37

Not sure about the height of the box, but it was pretty close.

Comment #152 - Posted by: BC at July 3, 2013 8:17 PM

16:10
Chest to Rings Pull-ups
26'' Box Jumps
Hanging Straight Leg Raise

Comment #153 - Posted by: D.Lee (M/32/6'2"/174) at July 3, 2013 8:26 PM

11:25. had to walk thirty yards to the tire for my jumps and situps!
tough one ! I did fran yesterday that didnt help today!

Comment #154 - Posted by: robert swales at July 3, 2013 8:43 PM

11:31 as Rx'd

Comment #155 - Posted by: phill 37°21'41"N 118°23'43"W at July 3, 2013 8:45 PM

RX - 16:00

No chalk and I couldn't grip, sweaty from the start. It was one at a time today on the C2Bs. BOOOOOOOOOO!!!

GO ARMY!!!!

Comment #156 - Posted by: Alao 34/M/6"2"/225 at July 3, 2013 9:05 PM

Me-11:01
Wife-11:18

Comment #157 - Posted by: Tony&Candace at July 3, 2013 9:18 PM

13:20 Good work-out

Comment #158 - Posted by: rob at July 3, 2013 9:22 PM

M/26/6'2"/220

Substituted Supermans for Pull-ups

8:58

Comment #159 - Posted by: Geno at July 3, 2013 11:41 PM

switched out GHD for V ups and used elevation mask. 8:19.5

Comment #160 - Posted by: Tim Vasiliadis at July 3, 2013 11:47 PM

MGySgt. USMC/Retired M/51/6'2/215

As Rx'd 21:28

OooRahh CrossFit

Comment #161 - Posted by: W.D. at July 4, 2013 12:04 AM

14:49

As rx'd

Comment #162 - Posted by: Brett (25/M/188cm/77kg) at July 4, 2013 12:14 AM

@D.S., thanks for sharing that link. I'll check it out. I'm finally down to using only 1 band, but I definitely I need help with pull ups.

Comment #163 - Posted by: Glorybelle (F/44/5'5/134) at July 4, 2013 5:31 AM

32" box modification; still sick

17:06

Comment #164 - Posted by: vince_s at July 4, 2013 5:39 AM

8:27 rx.

Comment #165 - Posted by: ART/M/44/5'5"/150 at July 4, 2013 5:53 AM

Rx'D 10:34

Comment #166 - Posted by: Jake Kiddoo at July 4, 2013 6:20 AM

No ghd in my garage; done after working up to new 3RM squat

12:55

Comment #167 - Posted by: Brendon at July 4, 2013 9:01 AM

Had to sub ghd for abmat su. 10:12

Comment #168 - Posted by: Jfurtado at July 4, 2013 9:06 AM

M/41/5'11"/206

Beginner pullups.
24" box.
Situps (abmat, unanchored).

10:27

Comment #169 - Posted by: Jose-Luis Morales at July 4, 2013 9:15 AM

Modified to:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Kettlebell swings, 1.5 pood
GHD sit-up

10:24

Outstanding time MajorDad!

Comment #170 - Posted by: Kevin C. (M/54/5'11"/182) at July 4, 2013 9:24 AM

Official warm up

Slight amendments
Jumped up and did negative pull ups
24" box

16 mins

Comment #171 - Posted by: Swifty at July 4, 2013 9:44 AM

as rx'd - 16:31

Comment #172 - Posted by: Casey Ray at July 4, 2013 9:49 AM

as rx'd 16:31

Comment #173 - Posted by: Casey Ray at July 4, 2013 9:51 AM

15:02, pr is 12:45

Comment #174 - Posted by: ScottMacArthur at July 4, 2013 10:42 AM

@JuliePlatt, sorry to hear about your injury

Comment #175 - Posted by: sebastian at July 4, 2013 11:40 AM

13:47

Comment #176 - Posted by: js at July 4, 2013 12:45 PM

18:33

Comment #177 - Posted by: myles456 at July 4, 2013 2:28 PM

14:56
Guess with this time being a novice shows

Comment #178 - Posted by: Rich at July 4, 2013 2:28 PM

17:46
sub pull downs for pu

Comment #179 - Posted by: homerba at July 4, 2013 2:32 PM

Hot today!

substituted pullups for upback chinups
substituted anchored situps for wheelbarrow handlifts
substituted box jumps for bicycle kick motions

me 32:09
wife 36:18

Comment #180 - Posted by: Trevor at July 4, 2013 3:18 PM

15:05
Subbed un anchored sit-up for ghd

Some pull-ups a little sloppy. Need to work on full extension and c2b.

First WOD on my own after moving away from the box. Thanks for all the support and see more of you all here.

Comment #181 - Posted by: Barbasol at July 4, 2013 4:24 PM

M/34/180/6'0

Strict Pullups top to bottom.
24" Box Jumps
Abmat situps

10:21

Comment #182 - Posted by: JWeaver at July 4, 2013 7:18 PM

12:26 Rx'd

Comment #183 - Posted by: Victor 180/26/6'1" at July 5, 2013 2:24 AM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Scaled--
Chest-to-bar pull-up
Box jump, 24 inch box
GHD sit-up

11:15

Comment #184 - Posted by: MannyF M/42/71"/217 at July 5, 2013 3:46 AM

M, 38, #178- RX 10:39

Comment #185 - Posted by: Mark Warren at July 5, 2013 5:10 AM

subbed dips for sit-ups

22:46

Took a few minutes longer than it should because I had to wait for someone to finish his box jumps during the middle of the WOD.

Comment #186 - Posted by: Manchild at July 5, 2013 5:59 AM

C2b PU
40'' box - only other option 22" benches
Ghd such

16:33

M 36 6'3" 255

Comment #187 - Posted by: Oldarctichuskie at July 5, 2013 6:02 AM

8:05
chin ups
milk crate jumps
ghd sit ups

Comment #188 - Posted by: Mike Vinson/M/45/5'8/212 at July 5, 2013 6:07 AM

M/31/5'6"/150

9:40
No GHD, sub'd butterflies on an Abmat

Comment #189 - Posted by: IanJ at July 5, 2013 7:04 AM

10 - 1
Pull Ups
Box Jump
Incline Sits, weighted
Back Extensions
13:55
Last time was
16:59
Good Workout

Comment #190 - Posted by: dyagg at July 5, 2013 9:26 AM

16:40 - 24" box

Comment #191 - Posted by: Simon Boote m/42/14st/6' at July 5, 2013 10:14 AM

45/m/176cm/75kg

As rx'd

9:29 PR (last time 9:48, before 10:41)

Started fast (first 3 rounds in 4 minutes), but slowed down later on. Quick transitions and even faster box jumps will be needed to beat todays time.

Comment #192 - Posted by: Memuc at July 5, 2013 11:21 AM

9:34

Comment #193 - Posted by: abh f/27/5'5/130 at July 5, 2013 11:56 AM

M/34/180/6'0

Amendment to post #181 - Forgot I started WOD at the one minute mark on my timer. Actual Time 9:21. Previously posted 10:21

Strict Pullups top to bottom.
24" Box Jumps
Abmat situps

Comment #194 - Posted by: JWeaver at July 5, 2013 12:11 PM

Completed Friday
blue band on the c2b pull ups
20 inch box step ups
ghsu

10:30

6 seconds Kevin, 6 seconds

Laura f/50/5'7/155

Comment #195 - Posted by: power-girl at July 5, 2013 12:17 PM

As RX'd, 15:20

Comment #196 - Posted by: Slayer 32/240/6'1 at July 5, 2013 12:27 PM

Scaled: 24" Box Jumps
Regular situps, no GHD

15:30

M/37/6'/195#

Comment #197 - Posted by: Chris Scott at July 5, 2013 5:05 PM

8:20 3-2-1 go style

Comment #198 - Posted by: jdisch at July 5, 2013 5:25 PM

43/m/180

as rx'd
12:14

Comment #199 - Posted by: JackM at July 5, 2013 6:23 PM

Week 3 back - as rx'd:

15:56

Comment #200 - Posted by: dsm / 6'0 / 210 / 34 at July 6, 2013 11:33 AM

pull ups
24" box
sit ups on exercise ball

13:17

All pull-ups were unbroken, that's a new thing for me!

Comment #201 - Posted by: Boo Boo F/25/5'8/148 at July 6, 2013 2:08 PM

13:28
Chest to ring pull-ups, 24" box jumps, and roman sit-ups

Comment #202 - Posted by: Drewski at July 7, 2013 12:38 PM

Erin K 9:20 (lg/15")
Megan 9:29 (b/15)
Collin 8:00 (g/20)
Aaron 8:05 (b+sb/20)
Elizabeth 9:04 (sg/20)
Erika 9:14 (b/20)
Frankie 9:56 (lg/15)
------
Elle 4:54
------
Bubs 7:49 (supine/20)
Syd 8:35 (sg/15)
Murley 8:50 (sb/15)
Jason 7:17 (24)
Ricky 8:50 (b/20)
Jacqueline 9:23 (sg/20)
Master P 10:25 (lg/15)
Katie B 9:44 (sg/20)
Crystal 9:45 (lg/15)
Laura 7:35 (rings/plates)
Jen 7:40 (rings/plates)
Wendy 9:49 (rings/plates)
Pudge 9:29 (sg/20)
Amanda 10:04 (g/15)
Mr. Carey 9:45 (b/20)
Meghan 7:24 (sb/20)
Marianne 7:55 (sg/20)
Buzz 7:20 (24)
Shannon 7:59 (sb/20)

Comment #203 - Posted by: Champions Club at July 7, 2013 12:51 PM

Mara: 10-8-6-4-2 18 inch stepups, ring row pullups, abmat situps: 5:17 (next time, full reps)

Brett: bar pullups, 24 inch box, abmat: 9:56. Last time, 8:56. Hot.

Comment #204 - Posted by: brett_from_wylie at July 8, 2013 5:05 AM

Mmmm...where do I sign up to get two sweaty pits dripping down my neck?

Comment #205 - Posted by: chobrut at July 8, 2013 7:54 AM

Used bands for pull-ups, then 50 jump ropes, then ball slams with 12-lb medi-ball.

17 minutes

M/38/5'10"/206

Comment #206 - Posted by: MK44 at July 8, 2013 11:34 AM

did 5x3 front squats first then...

8:24 but I'm pretty sure I repeated the 5 reps round twice and wasted lots of time setting/re-setting my homemade ghd contraption

Comment #207 - Posted by: JRL M/29/5'8"/160 at July 8, 2013 1:52 PM

9:34

Comment #208 - Posted by: Eric B at July 9, 2013 8:56 AM

Scaled

Pullups
24" box jumps
Situps

11:30 (2:20 off pr)

Comment #209 - Posted by: Sinal M/34/5'9"/210 at July 9, 2013 9:39 AM

Whoops. Posted wrong time.

Scaled

Pullups
24" box jumps
Situps

8:46

Comment #210 - Posted by: Sinal M/34/5'9"/210 at July 9, 2013 9:43 AM

limited equipment so had to sub chest to bar for pull ups on the back of my stairs, box jumps to measured 30" tuck jumps and regular sit ups
6:41

Comment #211 - Posted by: Josh M/20/5'6"/185 at July 9, 2013 8:49 PM

M/31/6'/231lbs

Scaled (lack of equipment/skill)

Kipping pullups (I could only get 2 chest to bar, so I just kipped the rest of them)
30" box jump
Decline Situps

23:43

Comment #212 - Posted by: Christopher at July 10, 2013 12:22 AM

15:34 as rx'd
PUs - 7/3,6/3,5/3,4/2,5,4,3,2,1
BJs - straight
GHD Situps - straight

Comment #213 - Posted by: PW56 at July 11, 2013 4:56 AM

Scaled to 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Kipping pull-up
Box jump, 24 inch box
Sit-up

12:00

Comment #214 - Posted by: Rob S at July 11, 2013 1:27 PM

9:28

sub plyo pushups to 3x45# bumpers under feet and hands.

Comment #215 - Posted by: brian p m/36/5'8"/170 at July 11, 2013 6:54 PM

C-
11:24
sub'd V-ups for GHDSU's
18wks preg

Comment #216 - Posted by: Jeff & Charity @ CF Snohomish at July 12, 2013 8:31 AM

subbed:

pull-ups
24" box
sit-ups

12:22

Comment #217 - Posted by: pickle93 (m/42/6'/185) at July 12, 2013 2:50 PM

Time 19:37 (24" box jumps)

Comment #218 - Posted by: Jeff Gebbie at July 12, 2013 4:56 PM

M/35/6'3"/200

9:07

Comment #219 - Posted by: Ben S at July 14, 2013 5:52 PM

M/33/5'7"/168
RX 9:08

Comment #220 - Posted by: Mark Salzman at July 16, 2013 5:13 AM

52 / 167

used 24" box

10:45

Comment #221 - Posted by: tom perry at July 17, 2013 12:02 PM

Jeff @ home
30.5" bj all step downs
Everything unbroken
8:02

Comment #222 - Posted by: Jeff & Charity @ CF Snohomish at July 20, 2013 8:49 AM

m/39/5'9/183
CFWU-3. No situps or dips 3rd. DU.
11:19
Thought time would've been better. Pretty consistent. Guess I need to go faster between stations & on BJ. PU broken a little on 7&8.
4/15/12:
11:34

Comment #223 - Posted by: jrm at July 22, 2013 7:06 PM

52/m/186

13:26

Comment #224 - Posted by: denob at July 23, 2013 9:56 AM

16:15 as rx'd.

Comment #225 - Posted by: Ronnieboy M/50/5'9"/185 at July 23, 2013 5:10 PM

10:25, unbroken, but with walk (run) between GHD machine and box. Box was short, not sure how much shorter than 30".

Felt really easy and good.

Comment #226 - Posted by: Matt J at July 26, 2013 7:48 AM

10:40 RXd

Comment #227 - Posted by: Twills at July 26, 2013 6:23 PM

13:55

Comment #228 - Posted by: Antonio M/24/5'11"/166lbs at August 1, 2013 1:27 PM

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up (rotating pull-up bar)
Box jump, 33 inch box
Inverted hanging sit-up

16:00

So sloooowwwwww

Comment #229 - Posted by: vic* at August 2, 2013 10:19 PM

strict chinups

22:42

m/42/5'8/240

Comment #230 - Posted by: phat boi at August 6, 2013 12:40 AM

15:16 30.03.14 strict C2B, GHD over bench

9:09 26.05.12 28" jumps, GHD on gym ball

Comment #231 - Posted by: zenoperegrinus at March 30, 2014 12:11 PM
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