July 10, 2014

Thursday 140710

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups

Post time to comments.

Beth and Karen.


Row technique correction with Ben Bergeron - [video]


CrossFit's New Training and Certifications with Nicole Carroll - [video]

Posted by Pukie at July 10, 2014 5:00 PM
Comments

Great video Nicole! I think the community would benefit greatly from hearing/seeing more from you - about any topic.

I'm probably just gonna stick with the Level 1, but it's great to know that that option is there. It also helps me have people to compare to where I am or where I want to be at as far as quality goes.

Comment #1 - Posted by: Champions Club at July 9, 2014 7:35 PM

Nicole is my all time favorite original Nasty Girl!!...

Comment #2 - Posted by: Harry at July 9, 2014 8:03 PM

Love me some rope climbs and ring dips

Comment #3 - Posted by: bobby val at July 10, 2014 12:14 AM

50x(1 pull up + 1 toes to bar)
100 m walking lunges
50 dips on box with feet elevated
100 m walking lunges
10 MU from seated position on floor
20:40
Peace.

Comment #4 - Posted by: Jim K m/145/5'6"/38 at July 10, 2014 3:15 AM

15 prone upright prone rope climbs
30 knees to elbows
25 Kipping hspu
100 meter walking lunges
50 ring dips
100 meter walking lunges
10 muscle up progressions red band
22:13
Didnt want to push the elbows on rope climbs
They felt good on the dips but really felt them on the muscle ups
Really felt them on the muscle ups

Comment #5 - Posted by: D.S. F 52/5'6/117 at July 10, 2014 4:02 AM

Last workout in the garage before I go camping for the weekend.

AMRAP in 15 min of:

9 dead lifts, 150lb
12 push-ups
15 box jumps, 24"

6 rounds + 2 box jumps

This weekend my WODS will consist of swimming, kayaking, and anything I can do with rocks...it's gonna be great.


Comment #6 - Posted by: EricS M/33/5'10/175 at July 10, 2014 4:09 AM

For time:

15-lb. weighted pull-ups, 30 reps

100 walking lunge steps

50 dips

100 walking lunge steps

15-lb. weighted pull-ups, 30 reps

19:42

Comment #7 - Posted by: porffenton M/30/5'8"/150 at July 10, 2014 4:23 AM

50 strict towel L pull-ups
100-meter walking lunge
50 dips
100-meter walking lunge
10 rounds of 3 pull-ups + 3 dips

22:23

Comment #8 - Posted by: Joe Northside m/35/70"/195 at July 10, 2014 4:36 AM

#9 @Joe N:
Looks like a good sub for the rope climb. Do you just "drag" yourself up or did you do "see saw" draws to mimik the rope climb?

Comment #9 - Posted by: Tomas (Sweden) 40yo/5´10/157 at July 10, 2014 5:09 AM

30 pull ups + 30 knees to elbows
100 meter walking lunges
100 dips
100 meter walking lunges
30 pull ups + 30 ring dips
18.56mins

Comment #10 - Posted by: JulieZA (F/30/145) at July 10, 2014 5:27 AM

@Tomas - thanks, I thought so too. I switched hand positions every five reps instead of the see-saw motion on every rep... felt like I had a better rhythm that way.

Comment #11 - Posted by: Joe Northside m/35/70"/195 at July 10, 2014 5:30 AM

M/66"/149

14:04 RX

Comment #12 - Posted by: Phill Gregory at July 10, 2014 5:47 AM

M/67"/150lbs

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups

RX 14:59

Comment #13 - Posted by: Max Fargin at July 10, 2014 5:48 AM

Did Tuesday's "not the filthy 50." Results there.

Nice work Joe and D.S. Towel pull-ups kill me...not enough grip strength. Yes, doing some two-a-days, since I'm doing CF Football with my son. Not as many as you, though.

Comment #14 - Posted by: Jim R/51/5'8"/155 at July 10, 2014 6:30 AM

Filtered. Again.

Comment #15 - Posted by: Jim R/51/5'8"/155 at July 10, 2014 6:31 AM

as rx'd in 17:56

Comment #16 - Posted by: NickR at July 10, 2014 6:49 AM

I think HQ has responded quite adeptly and thoughtfully to much of the various constructive and legitimate criticism heaped its way over the last couple of years. The new training and certification structure is a perfect example. CF sure is looking and sounding like a mature and strong organization. Congratulations.

Comment #17 - Posted by: D. Peterson at July 10, 2014 6:58 AM

50 pull-ups
100-meter walking lunges
30 dips (couldn't do 1 more... and those 30 weren't exactly full ROM)
100-meter walking lunges
10 jumping ring-MU
18:43

Comment #18 - Posted by: Emmanuel at July 10, 2014 7:01 AM

25:36

No rope available for climbs so I did towel pull-ups also had no bar for muscle-ups so I did 3 pull-ups and 3 dips for each muscle-up.

Comment #19 - Posted by: BW at July 10, 2014 7:03 AM

21:47 sub 3x 10pullups/10dips for 30 MU's

Comment #20 - Posted by: LiiT M/41/6'1"/192 at July 10, 2014 7:14 AM

subbed
50 pull-ups
75 walking lunges
50 dips
75 walking lunges
50 pull-ups
14:36

Comment #21 - Posted by: Koen (38/M/178cm/84kg) at July 10, 2014 8:23 AM

16:00

26 70kg pull down alternating hands
50 walking lunges
25 dips
50 walking lunges
10 pull ups (weak in here did every two pull ups with jump)
10 dips

Comment #22 - Posted by: Dev Gurera (21yrs 5'11" 85 kg) at July 10, 2014 9:17 AM

Scaled to:
10- 15 ft rope climbs
100 meter walking lunges
32 ring dips
100 meter walking lunges

18:30
Nice work usual suspects!
Mike Andridge doesn't look like you lost too much on vacation!

Comment #23 - Posted by: ChuckB M/56/5'11"/165 at July 10, 2014 9:41 AM

Scaled:

12-ft. rope climbs, 10 ascents
100-meter walking lunge
50 strict push ups
100-meter walking lunge
12-ft. rope climbs, 10 ascents

14:28

Comment #24 - Posted by: Kevin C. (M/55/5'11"/174) at July 10, 2014 9:44 AM

Good start to the day for the usual suspects!

Comment #25 - Posted by: Kevin C. (M/55/5'11"/174) at July 10, 2014 9:46 AM

50 L rope pull ups
100m walking lunge
50 dips
100m walking lunge
10 blue band assisted mu

17:51
you all rock
great job
thanks for pushing me to be better
than yesterday

Comment #26 - Posted by: Mike Andridge/44/5'8"/175 at July 10, 2014 10:45 AM

Rx 16:46

I did not measure 100 meters, so I did 100 walking lunges each set. I feel like each lunge was probably at least a meter, maybe more. Does it take 100 walking lunges to equal 100 meters?

Comment #27 - Posted by: MeowMeowBeenz at July 10, 2014 11:10 AM

For time:
50 towel pull ups assisted
75-meter walking lunge
50 ring dips
75-meter walking lunge
10 as high as i can pull ups

17 mins

Comment #28 - Posted by: Vassilis Μ/40/180cm/71kg at July 10, 2014 11:43 AM

@ chuck b
Thanks!

Comment #29 - Posted by: Mike Andridge/44/5'8"/175 at July 10, 2014 11:45 AM

13:13 rx

Comment #30 - Posted by: Kri$ at July 10, 2014 12:34 PM

30 pullups
30 k2e
100m walking lunges
50 dips
100m walking lunges
30 pullups
30 K2E
17:03

Comment #31 - Posted by: Heath M/43/6'/215 at July 10, 2014 12:38 PM

30:09 rx bar muscle up

Comment #32 - Posted by: Agustín guadagno at July 10, 2014 12:55 PM

15x10 aided towel pull ups
100 walking lunges with 20# (10# dumbbell each hand)
50 dips (broken)
100 walking lunges with 20# (10# dumbbell each hand)
50 tire flips
34:16

Comment #33 - Posted by: Tod m/44/70/200 at July 10, 2014 1:16 PM

13:38 w/ a vest

Comment #34 - Posted by: Conor Murphy at July 10, 2014 1:21 PM

21:14 RX :-)

Comment #35 - Posted by: Michel at July 10, 2014 1:35 PM

10 legless rope climb
100m wl
50 ring dips
100M wl
10 muscle up

11:32

Comment #36 - Posted by: markonjero at July 10, 2014 1:35 PM

24:32 (leg less rope climbs)

Comment #37 - Posted by: B. Rhaly at July 10, 2014 1:55 PM

Any video with Nicole Carroll is a Damn good video!!
My all-time Crossfit crush!!

Comment #38 - Posted by: RT2713 at July 10, 2014 2:14 PM

16:35 rx

Comment #39 - Posted by: Matt Lawrence at July 10, 2014 2:24 PM

14:28 as Rx'd

Comment #40 - Posted by: Jette M/ 175/ 71"/ 44 at July 10, 2014 3:00 PM

So... I don't have ANY equipment to do this WOD with. Any suggestions on what I can sub? Of course, the 100m walking lunges I can do, but no rope, nothing to do MU's or dips with.

Comment #41 - Posted by: JR at July 10, 2014 3:02 PM

Started today with back squats. First regular, then with approx. 3sec pause in the hole.

Today´s WOD subbed, because of no rope and I can´t do MUs.

50 strict towel L-pull ups (last 10 barely an "L"...)
100m w lunges
50 strict bar dips
100m w lunges
10 rds of 3 pull ups + 3 strict bar dips

TIME: 13:44

Comment #42 - Posted by: Tomas (Sweden) 40yo/5´10/157 at July 10, 2014 3:21 PM

22:48

Comment #43 - Posted by: Jonblaze at July 10, 2014 3:52 PM

14:48 Rx'd

Comment #44 - Posted by: George Sterner at July 10, 2014 4:28 PM

29:50 rx first wod in the box i just built very fun. first website wod in a while good to be back.

Comment #45 - Posted by: Dave C. at July 10, 2014 4:57 PM

31:48

Comment #46 - Posted by: Christian J. at July 10, 2014 4:58 PM

13:45
sub 30 strict pullups for ropes

Comment #47 - Posted by: Tormod at July 10, 2014 5:07 PM

12:46
Rx

Comment #48 - Posted by: Marty/160/5'7"/34/m at July 10, 2014 5:33 PM

50 parallel grip pull up
30 knees to elbows
100 meter walking lunge
50 dips
100 meter walking lunge
30 pull up
30 dips

22:33

Comment #49 - Posted by: Bill at July 10, 2014 5:36 PM

Got 1 muscle up at the end. The ring dips got me. All else rxd. Had to sub 27 more dips and Pullups for the muscle ups.
16:50.

Comment #50 - Posted by: Kurt M/40/185 at July 10, 2014 5:40 PM

Rxd 13:43

Comment #51 - Posted by: Eric Caron at July 10, 2014 5:46 PM

M/32/5,8/185

17:50 rx

Comment #52 - Posted by: David at July 10, 2014 5:48 PM

Couple of subs - 13:40

95# press sub for ropes
Smith bar muscle up progression for muscle-ups
Dips and lunges as prescribed. Lots of dip-sets

Cool down:
- 95# DL 10 reps
- 500m row for time w as many 5-stroke intervals as possible between 1:35-1:40. 4 intervals, total time 1:41.4 -- heart rate north of 150...

Everything gonna ache tomorrow...

Comment #53 - Posted by: matt h 3.9.11 at July 10, 2014 6:48 PM

5 rope climbs
100m lunge
30 dips
100m lunge
10 mu progs

19:33

Comment #54 - Posted by: Sinal M/35/5'10"/212 at July 10, 2014 7:01 PM

12' Rope Climbs, 12.5 ascents
100 meter walking lunge
50 bar dips
100 meter walking lunge
10 x 3 CTB Pull-ups and 3 bar dips
25:23

Comment #55 - Posted by: Simon S at July 10, 2014 7:32 PM

Sub rope Tri extensions (2set of 30) and an machine crunches (2x20)

100 meter walking lunges

50 dips

100 walking lunges

30 assisted pull-ups (50 lbs)

Comment #56 - Posted by: Need4speed65 at July 10, 2014 8:06 PM

18:11 and had to stop to talk to a client x_O lol

Comment #57 - Posted by: Andres Chong cube at July 10, 2014 8:10 PM

25:20
Rx'd

Comment #58 - Posted by: Brad H at July 10, 2014 8:28 PM

16:13 Rx'd

Comment #59 - Posted by: phill 37°21'41"N 118°23'43"W at July 10, 2014 8:29 PM

Rings were occupied, so I ended up doing 3:1 pullups and ring dips in lieu of MUs.

26:48

Rope climbs killed me.

1-5: Alright, I got this. Slow, but I got this.

6: Whoa.

7: Almost fell off.

8: Lost my grip on the way down...luckily I was close to the floor.

9: Fail. Fail. Fail. Finally!

10: Fail. Fail. OK, I got up, but I'm stuck. Ended up getting down safely.

Comment #60 - Posted by: buffedout at July 10, 2014 8:37 PM

17:56 rx'd

Comment #61 - Posted by: Jake Kiddoo at July 10, 2014 8:43 PM

subbed 50 pull-ups for the rope climbs
no muscles ups

28:26

Comment #62 - Posted by: Kav at July 10, 2014 9:06 PM

Scaled everything in half
14:45

Comment #63 - Posted by: Tonny at July 10, 2014 10:37 PM

Did ring dips for the dips

RX 19:36

Comment #64 - Posted by: Ksenia 27 / F / 5'2" / 130 at July 10, 2014 11:15 PM

12:50 rope climb without legs 3,5 m rest rx'd

Comment #65 - Posted by: phil verde at July 11, 2014 2:46 AM

16:05 rx

Comment #66 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at July 11, 2014 3:37 AM

22:45 subbed 3 pull-ups/2 ring dips for MU's

Comment #67 - Posted by: Rowan (M/49/5'5"/154) at July 11, 2014 4:16 AM

and ring dips.

Comment #68 - Posted by: phil verde- 34/80 kg/177 at July 11, 2014 4:41 AM

12:50 rope climb without legs 3,5 m rest rx'd

Comment #69 - Posted by: phil verde at July 11, 2014 4:42 AM

no rope or dip bar at home

did AMRAP 20 min

5 burpees
5 toes to bar
5 hspu
15 squats

8 rounds

Comment #70 - Posted by: marty at July 11, 2014 6:00 AM

subbed 50 pull-ups for rope climb

22:23

Comment #71 - Posted by: Manchild at July 11, 2014 6:13 AM

24:12

Comment #72 - Posted by: myles456 at July 11, 2014 9:44 AM

Another screamer. Thanks to all who posted their subs - this one took some creativity for me so I appreciate being able to steal ideas from all of you. Peace.

warm up:
3 rounds of:
345 single unders (goal is to do each rd in less than 3 minutes)
10 burpees
10 sit ups
10 air squats
10 push ups
30 second superman


For time
15-ft. rope climbs, 10 ascents - sub towel pull ups - 50 reps
100-meter walking lunge - .056 miles on treadmill
50 dips - use stools as dip station - flat hands
100-meter walking lunge - .056 miles on treadmill
10 muscle-ups - subbed 10 rounds of 4 dips/4 pull ups

22:02

commute: ride to and from work (20 miles total) and mowed lawn with reel mower - 40 minutes.

Comment #73 - Posted by: Dan at July 11, 2014 10:57 AM

18:53
-with 50 TPs for rope climb
-WLs in 40 foot room.
-10 Bar MUs

Comment #74 - Posted by: MAGNUS 28/5'8"/150-155 at July 11, 2014 11:06 AM

As rx'd
18:20

Comment #75 - Posted by: Bells at July 11, 2014 1:43 PM

32:59

Comment #76 - Posted by: Pacers at July 11, 2014 3:30 PM

No rope to climb, so...

3X15 sets of pull-ups, no towel, grip sucks.
100m walking lunges (that was fun...)
50 dips
100m walking lunges (that was not so fun...)
no muscle ups, ran out of talent (no rings either).

:29::32

I've been tinkering at CF for years, but have finally found the will to stick to it, but not enough for a CF gym membership yet. I also thought (mistakenly) that I was in better shape than this.

I have faith that one day I will be in better shape and this will suck less! Tomorrow will be a better day, every time.

Comment #77 - Posted by: AndyR M/75"/270/47 at July 11, 2014 4:51 PM

10:16 rx

Comment #78 - Posted by: Andrew Charlesworth at July 11, 2014 5:57 PM

12' rope climb - 10
100M lunge walk
15 rings, 35 bar dips
100M lunge walk
5 jump muscle ups
30:00

Comment #79 - Posted by: Dennis at July 12, 2014 7:21 AM

5 pull ups/5 knees to elbows x10
100m walking lunge
50 dips
100m walking lunge
10 pull ups

Comment #80 - Posted by: Nicholas Saucier at July 12, 2014 8:48 AM

M/5'11"/193/40

14:10 rx'd (used rings for dips)

Comment #81 - Posted by: Jeff Chapman at July 12, 2014 8:49 AM

12 Rope climbs (13 ft)

100m Walking lunge

50 Box Dips (feet elevated)

100m Walking lunge

10 Muscle Ups

11:36

Comment #82 - Posted by: Joey at July 12, 2014 11:26 AM

m/44/160
16:58 - ring dips

Comment #83 - Posted by: Seth H. at July 12, 2014 4:23 PM

M/50/155
18:41 as Rx'ed

Comment #84 - Posted by: Dave Ross at July 13, 2014 4:58 AM

M/34/5'7"/168
15:15 RX

Comment #85 - Posted by: Mark Salzman at July 13, 2014 6:09 AM

18:15
Strict bar dips.

Comment #86 - Posted by: ART/M45/5'5"/150 at July 13, 2014 7:52 AM

M/25/6'/87kg

rope climbe sub to 40ft rope pull with 80kg bag

24:36

MU killed me

Comment #87 - Posted by: Przemek at July 13, 2014 9:13 AM

At Myrtle Beach...
3 Rounds....on Nautilas
12 Lat pulls
12 Sitting Bench Press
12 Knee's to Chest
12 Butterfly's
12 Chest to Belt

Comment #88 - Posted by: dyagg at July 14, 2014 10:35 AM

21:43

12ft rope climb, assisted MUs (from knees)

Comment #89 - Posted by: JFM at July 15, 2014 8:33 AM

10:46 Rx... Great WOD Coach Glassman, I still know your programming main site ;)

Comment #90 - Posted by: Jason at July 16, 2014 1:33 PM

M/36/6'3"/200

15:22

Comment #91 - Posted by: Ben S at July 17, 2014 6:22 AM

m/35/1.7m/75kg

16:44 as rx (probably)I didn't measure out my 100 metres, but it was at least 85 lunges for each round. The ring dips were the hard bit. Plus the heat.

Comment #92 - Posted by: brad at July 17, 2014 8:35 AM

phone died. approximately 28 minutes.
was at 17:45 with 7 muscle ups left and it took forever.
did ring dips instead of regular dips. rope climb was about 13 feet with the ring straps. for 7 of them I had to use my feet on the tree other 3 were legless.

Comment #93 - Posted by: Josh/21/176/5'6" at July 20, 2014 2:49 PM

16'58"

Comment #94 - Posted by: RAD at July 21, 2014 6:01 PM

15:21 with 30 C2B/30 Dips sub for MUs

Comment #95 - Posted by: PK 46/74"/205#/m at July 22, 2014 5:53 PM

200 ft. walking lunge instead of 100 meter. Other subs noted.

Aly 14:12 (burpees/5 rope climbs)
Lil Kim 17:45 (burpees/5 rope climbs)
Marianne 16:58 (burpees/5 rope climbs)
Shannon 12:44 (banded muscle-up/10 rope climbs)
Murley 13:48 (banded muscle-up/10 rope climbs)
Bubs 18:15 (banded muscle-up/7 rope climbs)
Binno 15:26 as rx’d
Emma 21:00 (banded muscle-up/7 rope climb)
Jason 13:10 (banded muscle-up/10 rope climbs)
Ricky 15:01 (banded muscle-up/10 rope climbs)
Jacqueline 15:33 (banded muscle-up/10 rope climbs)
Aaron A 15:25 (lay down)
Jay 17:14 (banded muscle-ups/10 rope climbs)
Anita 12:57 (banded muscle-ups/5 rope climbs)
Pryde 12:24 (burpees/5 rope climbs)
Erika 12:20 (banded muscle-up/10 rope climb)
Mrs. Pip 15:01 (burpees/lay down/push-ups)
Mama V 15:49 (burpees/lay down/push-ups)
Torri 14:05 (burpees/1 climb then lay down/push-up/step-up)
Mr. Carey 16:51 (push-ups/burpees)
Aaron Sexton 17:29 (banded muscle-ups/8 rope climbs)
Lauren 12:34 (banded muscle-up/5 rope climb)
Kroll 12:04 (25 jumping pull-ups/burpees/push-ups)
EP 13:10 (push-ups/burpees/5 rope climbs)
Aaron Sexton 17:29 (8 rope climb/banded muscle-up)
Mrs. Carey 14:55 (push-ups/lay down/burpees)
Elizabeth 15:05 (banded muscle-up/10 rope climbs)
Katie B 15:24 (banded muscle up/10 rope climbs)

5 rounds
1 rope climb
40 ft. walking lunge
5 Push-ups/dips
40 ft. walking lunge
5 Burpees

Tyler 14:03
Jennifer 14:27
Carson 15:54
Erin 17:40
Rachael 19:44 (half rope climbs)
Mikayla 19:42 (half rope climbs)
Alyssa 6:45 (3 rounds)

Comment #96 - Posted by: Champions Club at July 24, 2014 7:21 AM

WU: Row 500m; 20 DUs; 15 pushups

Bench Press: 95lbs x 8; 135lbs x 5

Bench Press EMOM 8 x 3 reps at 155lbs

Pullup EMOM 8 x 6 reps

For Time:
10 rope climbs 15ft (sub'd 5 x towel pullups ea. Ascent)
100m walking lunge
50 ring dips
100m walking lunge
10 ring muscle ups (time cap'd after 5 muscle ups)

Time - 25:00

Comment #97 - Posted by: Murph99 (M/ 40/ 5'10"/ 195lbs) at July 28, 2014 7:06 AM

WU: Row 500m; 20 DUs; 15 pushups

Bench Press: 95lbs x 8; 135lbs x 5

Bench Press EMOM 8 x 3 reps at 155lbs

Pullup EMOM 8 x 6 reps

For Time:
10 rope climbs 15ft (sub'd 5 x towel pullups ea. Ascent)
100m walking lunge
50 ring dips
100m walking lunge
10 ring muscle ups (time cap'd after 5 muscle ups)

Time - 25:00

Comment #98 - Posted by: Murph99 (M/ 40/ 5'10"/ 195lbs) at July 28, 2014 7:07 AM

28 min or so, only did two muscle ups

Comment #99 - Posted by: gfunk 35/72"/210 at July 30, 2014 1:18 PM

m/40/5'9/184
CFWU-2. KB skill work, L sits 2nd. Superman. DU.
24:00. MU terrible. Rings didn't have tape. Made grip challenging. Wound up switching rings. Need to work on false grip. Tried to push on lunges.

Comment #100 - Posted by: jrm at August 2, 2014 6:59 PM

100 jumping rope pu
100 lunge steps
50 dips
100 lunge steps
10 chinups
10 dips

34:16

m/43/5'8/237

Comment #101 - Posted by: phat boi at August 12, 2014 7:26 PM
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