CrossFit | 210102
Saturday

210102

Workout of the Day

83

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.


Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Complete as many reps as possible in 14 minutes of:

Jog 200 meters
10 ring rows

The Strict Pull-Up

7
strict pul up
Watch

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Read the articleObesity Genes and Weight Loss During Lifestyle Intervention in Children With Obesity

Comments on 210102

87 Comments

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Clint Michael
February 17th, 2021 at 12:53 pm
Commented on: 210102

15

11

14

Had to use shuttle runs on a 20 yard indoor field.

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Dan Kremer
February 1st, 2021 at 2:43 am
Commented on: 210102

42

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Manchild Manchild
January 29th, 2021 at 5:05 pm
Commented on: 210102

10, 7, 7,

5, 5,

5, 4, 6


= 49 pull-ups total

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Jeff Chalfant
January 23rd, 2021 at 10:12 pm
Commented on: 210102

As rx’d, pronated grip: 82 pullups*


18/10

7-7-7-5-4

4-4-4-4-3-3


*redid my math and either I recorded wrong and did 12 on round 2, or only did 80 reps.


41/178/69”

(edited)
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Ralph Keeley
January 18th, 2021 at 4:07 am
Commented on: 210102

M/34/6'/175#


18/10

6/5/5/6

4/4/4/4/4/4/3

77 total reps

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Leonardo Silva
January 13th, 2021 at 12:01 am
Commented on: 210102

55 reps

400s: 12/10

200s: 6/5/6

100s: 4/4/5/3/2/3


(edited)
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Scotty McCartney
January 8th, 2021 at 7:28 pm
Commented on: 210102

M/49/5’10”/200#


Playing post Covid catchup. Great format.


0-7: 9/7/6

7-14: 6/5/4/4

14-21: 5/3/4/3/4/3


total: 63 Rx.

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Giuseppe Petrillo
January 8th, 2021 at 10:46 am
Commented on: 210102

74 reps rx’d

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Jonathan Elmore
January 6th, 2021 at 4:24 pm
Commented on: 210102

Did kipping pu should read closer #167

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Az Native
January 5th, 2021 at 6:49 pm
Commented on: 210102

18,13,12,9,10,8,6,6,6,7,5. 100 total kipping PU. Ran 3 400’s, 3 200’s, 5 100’s.

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Chin-Sheng Chou
January 5th, 2021 at 11:02 am
Commented on: 210102

12-4-9-8-6-4-4-5, 52reps

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Reilly Costello
January 5th, 2021 at 1:32 am
Commented on: 210102

M/31/6'/195


Accidentally ran for 400/200/100 seconds instead of meters between pullup sets because apparently I can't read. Still a good workout!


11

8-6

5-5

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Michael Vasilenko
January 5th, 2021 at 12:11 am
Commented on: 210102

Rx

16

8

6

6

6

5

4

4

4

1

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Osvaldo Flores
January 4th, 2021 at 5:34 am
Commented on: 210102

•WARM UP

25 BW pulls ups, wide grip

>>completed in 5 min

3Rds BW of :

5 pull- ups

10 push-ups

15 air squats

5 burpees

>>Completed in 15 min

At the End Total Reps: 50 in 21 min


2min of Jump rope, for between 0min-7min

1min oj jump rope, between 7min-14min

30s of jump rope, between 14min-21min

(edited)
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Joshua Willing
January 4th, 2021 at 1:15 am
Commented on: 210102

15, 9, 8, 8, 5, 6, 6, 6, 4, 5....yum

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Erica McLean
January 4th, 2021 at 12:08 am
Commented on: 210102

9, 7, 4, 5, 6, 4, 4

*2 incline on treadmill

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Karina Findlay
January 3rd, 2021 at 7:45 pm
Commented on: 210102

Scaled to PU with red band

21:00-14:00 4, 4

14:00-7:00 4, 3, 3, 3

7:00-0:00 3, 3, 2, 2, 2, 1

34 total PU

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Fabian Delaflor
January 3rd, 2021 at 7:16 pm
Commented on: 210102

RX - 15/10/6/5/5/4/4/3/4/4

(60 reps)

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Myles Lance
January 3rd, 2021 at 6:53 pm
Commented on: 210102

11

10

7

6

6

6

4

4

4

4

4

4

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Lincoln Kerger
January 3rd, 2021 at 1:33 pm
Commented on: 210102

12-11-10-9-8-7-6-6-5-5-5-4

88 Rx'd

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Ryan Mancine
January 3rd, 2021 at 1:29 pm
Commented on: 210102

5-4-4-3-3-2-2-2-2-2-2=31

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Hank McKibban
January 3rd, 2021 at 1:24 pm
Commented on: 210102

13-8-7-4-5-5-4-3-4-4-3-3: 63

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Robbie Ponce
January 3rd, 2021 at 6:14 am
Commented on: 210102

112 reps total today, and my first time posting to this comments section!


Rounds were as follows:


400: 12/10/9/8/6 = 45

200: 6/6/6/6/6/5 = 35

100: 5/6/5/4/4/3/3/2 = 32

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Damien Hickman
January 3rd, 2021 at 5:56 am
Commented on: 210102

Male/48/74kg

Rx 10/6/6/5/4/4/3=38

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Kirk Byrd
January 3rd, 2021 at 3:05 am
Commented on: 210102

M/39/5’10”/200


RX - 75 pullups

13-7-7-6-6-5-5-5-4-4-4-4-5

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Matthew Soltys
January 3rd, 2021 at 2:57 am
Commented on: 210102

Hard to do because of ice and my pullup bar frozen over. Scaled to the following...

15-10-5 burpees

max push ups.

total 53

12daystreak

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Jeffery Powell
January 3rd, 2021 at 1:34 am
Commented on: 210102

2 400 m, 10 assisted pullups each time

2 200 m, 6ish assisted pullups each

3 100 m , 5 to 6 assisted pullups

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James Gentile
January 2nd, 2021 at 11:37 pm
Commented on: 210102

As RX'd


12, 10, 8

7, 7

6, 6, 6, 5, 7


62 reps and what felt like a lot of running.

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Antonio Alves
January 2nd, 2021 at 10:55 pm
Commented on: 210102

Due to several constraints, this great WOD scheme had to be heavily modified to:


Complete as many reps as possible in 21 minutes of:


High knees run in place 2' / 1' / 30'' instead of 400/200/100 meters

Inverted bodyweight rows instead of max-rep strict pull-ups


SCORE: 19 /15 + 13/13/11 + 10/9/8/7/6 = 111 reps


Nice WOD template 👍

Hilly 6 km run in the morning

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Jeffrey Howard
January 2nd, 2021 at 10:52 pm
Commented on: 210102

M/25/5'8"/155lb

CrossFit AFK


69 reps - Rx

13-12-6-6-6-4-3-5-4-4-6reps

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Brian Louchis
January 2nd, 2021 at 10:48 pm
Commented on: 210102

67 reps

Rx'd except ran 200m for the last 7 minutes

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Brandon Alred
January 2nd, 2021 at 10:06 pm
Commented on: 210102

67 Repetitions

RX

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Courtney Guthrie
January 2nd, 2021 at 9:59 pm
Commented on: 210102

126 ring rows


sets of 20 the entire time


F/24/5’5/140

CrossFit AFK

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Nate Gordon
January 2nd, 2021 at 9:43 pm
Commented on: 210102

10-10-9

7-7-7

5-5-5-5-5-1

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Jon Wilson
January 2nd, 2021 at 9:38 pm
Commented on: The Strict Pull-Up

Kipping Pullups

64

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Kevin Flowers
January 2nd, 2021 at 9:35 pm
Commented on: 210102

M/55/6’0”/185


21-min AMRAP


Max-rep strict pullups

400m/200m/100m run after each sPU set break


0:00-7:00: 21-17-13 sPU

7:00-14:00: 12-10-8-8 sPU

14:00-21:00: 6-6-6-6-6-6-5 sPU


Total sPU: 130

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Charlie Pokorny
January 3rd, 2021 at 1:15 am

Nice work!

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Kevin Flowers
January 3rd, 2021 at 4:54 pm

Thanks! Strict pullups, mu’s, HSPU’s, etc are kinda my thing. But when I grow up, I wanna be as strong on a barbell as you!

(edited)
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Glenn Guy
January 2nd, 2021 at 9:19 pm
Commented on: 210102

RXd:

400s: 13,10

200s: 5,5 (interrupted to sign FedEx package)

100s: 4,3,3


Finished last round with 0.25 mile run: HR 177

M/44/135lbs

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Lindsey Boyle
January 2nd, 2021 at 8:57 pm
Commented on: The Strict Pull-Up

38 pullups

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Charlie Pokorny
January 2nd, 2021 at 8:12 pm
Commented on: 210102

17-14

8-7-6-5-5

5-5-5-5-5-4-4-5

= 102 Rx

I loved this WOD scheme as soon as I saw it.

m/52/5'11"/200#

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Chris Mugan
January 2nd, 2021 at 8:05 pm
Commented on: 210102

RX 67 Strict Pull Ups


(Had to sub run for row due to snow)

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Chris Meldrum
January 2nd, 2021 at 8:01 pm
Commented on: 210102

As rx’d, 87 total pull-ups. 


21:00-14:00 strict pull ups: 21 (PR), 12

14:00-7:00 strict pull ups: 8,7,6

7:00-0:00 strict pull ups: 6,6,6,6,5,4


Was not expecting the PR, just started chugging through them.  At 15, I realized I had a shot at breaking 20.  Back really tight after each set of pull-ups (especially first round), but loosened up during the run.  Did this at the park.


47m/5'10"/190

(edited)
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Margeaux Mathis
January 2nd, 2021 at 7:50 pm
Commented on: 210102

Scaled- Toe assisted pull-ups total 63

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Christian Simpson
January 2nd, 2021 at 7:47 pm
Commented on: 210102

Rx...64 total PU & 1.5 miles total (3 runs/10,7 PU; 3 runs/7,6,5 PU; 6 runs/5,4,4,3,4,4,5 PU)

(edited)
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Nicole Deaver
January 2nd, 2021 at 7:43 pm
Commented on: 210102

Pull-ups:

4/3

3/3/4/3

3/3/2/3/4

35


Inverted Rows:

12/11

8/9/7/7

6/8/7/6/8

89



I did max unbroken pull-ups then unbroken inverted rows each time since my pull-up reps are low

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Derek Schierlmann
January 2nd, 2021 at 7:13 pm
Commented on: 210102

M/49/5'9"/158

13+10+7+6+6+5+4+4+4+4+4+4=71

2:00,1:00, 0:30 on elliptical sub for run

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Js Smith
January 2nd, 2021 at 7:02 pm
Commented on: 210102

Scaled to AMRAP in 21 min

0:00-7:00 row 500m

7:00-14:00 row 250m

14:00-21:00 row 125m

10 ring rows 

8 rounds even - 3x 500s, 3x 250s, 2x 125s


nice to see the new year scaling. Reminds me of the Newbie Chronicles

(Hi Bingo! Hope you’re well and happy early b-day 😊)

(edited)
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Troy Bruun
January 2nd, 2021 at 6:52 pm
Commented on: 210102

94 Pullups Rx


Ran 2300m


Fun Workout!!

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Nathan Goisnard
January 2nd, 2021 at 6:41 pm
Commented on: 210102

subbed


for each 100m of run:

4x steps running on the spot (left right = one);

4x burpee no push-up (* is there a name for that? They get the heart going); and

4x jumping jacks.


76 reps


14,7,10

7,7,4,4,5

4,4,4,4,4,4,4


Thanks

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Eugenio Gonzalez
January 2nd, 2021 at 6:15 pm
Commented on: 210102

Did 72

11-8-10

10-9

9-8-7


I wont be doing my best this month as I'm attempting to do 744km (1 for each hour in the month) I'm not sure I'll make it but I will certainly give it my best shot.

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Charles Meyers
January 2nd, 2021 at 6:15 pm
Commented on: 210102

Love the scaling notes helps me to get the most out of the workout and the purpose.

scaled band Assault Air Runner

14-13

10-7-10

10-10-11-12👍🏻

(edited)
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matthew rhodes
January 2nd, 2021 at 5:57 pm
Commented on: 210102

35/M/6’4”/271


Total: 52


(1st set strict, rest with blue band)


2/7/6

6/5/5

5/4/4/4/4

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Kc Eilander
January 2nd, 2021 at 5:49 pm
Commented on: 210102

THANK YOU CROSSFIT for bringing back the scaling options!

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Erik Dresner
January 2nd, 2021 at 5:41 pm
Commented on: 210102

78 reps Rx


11-8-6

5-5-5-5-5

3-3-3-3-3-3-3-4-3


Fun! Started off bad—I expected somewhere between 12-15 on the first set, but I fell into a good groove the rest of the workout. For what it’s worth, this is about 20 reps higher than my best Strict Nicole, plus an extra 1100m running than that wod.

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Randy Crooker
January 2nd, 2021 at 5:27 pm
Commented on: 210102

strict- 11, 7, 6, 3, 5, 4, 4, 5, 2 = 47

kipping- 10, 10, 10 = 30

total = 77


m/35/5’-10”/175lbs

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Coastie Nick
January 2nd, 2021 at 5:26 pm
Commented on: 210102

Rx’d

21:00-14:00 strict pull ups: 20, 12

14:00-7:00 strict pull ups: 8,6,5,5

7:00-0:00 strict pull ups: 4,4,4,4,4,4,4,4


88 reps total

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Loris Giuliano Ferrari
January 2nd, 2021 at 5:15 pm
Commented on: 210102

Male 50yo 78Kg 181cm

44 Rx'd

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James Hollyday
January 2nd, 2021 at 5:09 pm
Commented on: 210102

M/31/190


68 reps


18/11/6/10/5/7/7/4


did an extra round of 400 Metre by accident and runs longer than they should be

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Michael Arko
January 2nd, 2021 at 5:06 pm
Commented on: 210102

66 pull-ups

mix of (mostly) strict and kipped


I messed up a bit: switched to easier form when I failed short of 10. After a couple rounds, I realized the error and went strict all the rest of the way. Never had a set less of fewer than 4. I don't know the disaggregated totals, but it was probably 40-45 strict, 20-odd, not strict.

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Matthew Letarte
January 2nd, 2021 at 5:04 pm
Commented on: 210102

83 pullups, 105 burpees

Subbed 15/8/4 burpees (roads are too icy and snowy to run)

Pullups by round:

1 - 15/11/8 (34 PU, 45 Burpees)

2 - 8/6/6/5 (25PU, 32 Burpees)

3 - 4/4/4/4/3/2/3 (24PU, 28 Burpees)

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Ephraim Fields
January 2nd, 2021 at 4:40 pm
Commented on: 210102

M/40/161#

49 reps rx

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Steve Day
January 2nd, 2021 at 4:14 pm
Commented on: 210102

74 strict pull-ups - 2,900 meters run

400mx 15,9,6

200m x 5,5,3,4,4

100m x 4,4,3,3,3,3,3

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Josh Wood
January 2nd, 2021 at 4:11 pm
Commented on: 210102

RX 11 rounds

PU x 20, 10, 10, 9, 8, 8, 7, 6, 6, 6, 1 - timed out

M/39/175

(edited)
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Mike K
January 2nd, 2021 at 3:45 pm
Commented on: 210102

18 rounds

assault bike

11,7,6,5 next 14 rounds were 3 pull-ups

(edited)
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Steven Eaton
January 2nd, 2021 at 3:44 pm
Commented on: 210102

RX(probably should have scaled)

7,6

6,5,4,5

3,3,3,4,3


Runs were a bit longer than 400,200, and 100,


Did 5x5 Back squat @ 255 prior.

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John Clarke
January 2nd, 2021 at 2:43 pm
Commented on: 210102

17, 13

10,7,6,6

7,7,6,6,6,6


97

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Joe Conradi
January 2nd, 2021 at 2:30 pm
Commented on: 210102

Minutes:

0-7 = 21, 12

7-14= 8, 6,6,6,6

14-21= 5,4,4,4,4,4


total=90 strict pull-ups

distance =1.56mi

(Luckily power tower is near treadmill.)

(edited)
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Brett Eckles
January 2nd, 2021 at 2:26 pm
Commented on: 210102

As Rx


13-8-7-6-6-7-4-4-4-3-4-4-2


72 total strict pull ups and a lot of running


M/28/6’1”/200

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Alex Pettingell
January 2nd, 2021 at 2:13 pm
Commented on: 210102

70 reps RX

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Daniel Robinson
January 2nd, 2021 at 2:12 pm
Commented on: 210102

Scaled to kipping pull-ups:

8-9-8

8-6-5

4-4-4-3-4

63 total

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Justin Farina
January 2nd, 2021 at 2:07 pm
Commented on: 210102

Good challenge today!


Substituted 800m/400m/200m BikeErg in place of the run, and started the workout on the bike.


15-11-9

7-7-7-6

5-5-5-5-5

(87 total)

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William Laerte
January 2nd, 2021 at 2:07 pm
Commented on: 210102

M/37/1.80/90


Scale


4 6 4 4 5 3 3 3 total 32 reps

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Nicole Duke
January 2nd, 2021 at 1:13 pm
Commented on: 210102

Scaled...6 rounds 160 lb assisted pull ups


sustituted elliptical for running

(edited)
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Wen Qing
January 2nd, 2021 at 12:44 pm
Commented on: 210102

20+8

7+6+6

5+5+5+4+4+3+1

74reps rx

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QiHui Xing
January 2nd, 2021 at 11:04 am
Commented on: 210102

RX:14-10-8-6-5-5-6-5-4-4-4-4-4-4.

(83reps)

https://youtu.be/xTDpTiDCGP0

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David Taylor
January 2nd, 2021 at 3:34 am
Commented on: 210102

(Reposting from yesterday in case someone skipped looking at the Rest Day comments)


Continuing my annual tradition (although I said last January 1st that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 3,700 WODs, and makes a handy, searchable, (631 page!) reference document.


The document in the link below is updated through December 31st, 2020.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment might be lacking.  A couple of them are real bears.


(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)


I’ve been collecting the WODs for a *long* time, and I (again) believe that 2020 will mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 181225 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16 years.  So if I go through it four more times, that’ll put me at the ripe age of 118. :-}


Then again, I’ve very much enjoyed the physiology primers that look at different parts of the body and how they work!  And the health and diet pieces too, so as long as I’m perusing the site, I might just continue compiling.  We’ll see!


All the best to each of you in 2021 and beyond,


David T. M/61/5'8"/179


https://drive.google.com/file/d/10EWXvDvEm2vQgd_raBDAAVuyHQKm9grM/view?usp=sharing


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Christopher Buchenholz
January 3rd, 2021 at 1:02 am

Thank you so much for this. Great resource. I do hope you continue with it. Happy New Year!

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Sandeep Gadde
January 2nd, 2021 at 3:16 am
Commented on: The Strict Pull-Up

43 reps.. used mixed grip for most of the sets

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Chris Sinagoga
January 2nd, 2021 at 3:13 am
Commented on: The Strict Pull-Up

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

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Katina Thornton
January 2nd, 2021 at 3:02 am
Commented on: 210102

Scaling notes are back for the New Year!!! This is good news for people like me.

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Chris Sinagoga
January 2nd, 2021 at 1:28 am
Commented on: 210102

Champions Club Scaling Notes


RANT

I saw they were going to start including the scaling notes with the workouts, but doing these helps me think things through with the peeps at the gym, so I'd like to keep going with it. I might change the format a bit but here's the thought behind the technique/consistency/intensity scale.


With the technique scale, I think about this in terms of, "okay, I'm coaching this new kid and we need to make some progress to catch them up with the veterans of the group." For this workout, strict pull-ups aren't really a limiting factor for this person being in a group; either they can do them or they can't. But if they don't have a solid kipping rhythm and I throw them in with a big group then it's going to be a rough session.


For a consistency scale I'm thinking about trying to emphasize the "organic" components of fitness, and usually that means stamina and strength. So I'm trying to get a new person to catch up with the group in terms of how fast/well they finish a workout.


And the intensity scale is more of a test. The thing that I value the most about CrossFit training is that we are being asked to be competent in running, gymnastics, weightlifting, powerlifting, and plyometrics - that is a difficult task as a stand alone, but to keep all that in tact in the middle of a workout while we feel like we're going to die is a different story. Intensity, in short, seems like the single most challenging variable to our form. This scale is either for trying to expose some flaws of experienced athletes, or to challenge some basic foundations of beginners.


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement done at a distance that can be used as either an intensity piece or a recovery piece


MAIN DECISION

Run or pull-ups: which do you want to emphasize?


TECHNIQUE SCALE

10 rounds of:

2:00 running jump rope

2:00 kipping pull-up practice


CONSISTENCY SCALE

Game this thing a bit and try to get the same number of pull-ups each round.


INTENSITY SCALE

Sprint the run, use that heavy breathing to challenge your hollow body position on pull-ups. Allow yourself two or three sets on pull-ups instead of 1.


MY STUFF

I pr'd on my strict pull-ups: 24 on the first set. I set goals based on my favorite basketball players and my rounds went as follows: 24 (Kobe), 11 (Isiah Thomas), 8 (Kobe), and then I got 6 each on the last 4 rounds (Dr. J? Eddie Jones? Literally anyone besides LeBron). Also did short sprints with a short rest on the last 7 minutes.


GENERAL FEAR LEVEL: 6

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Chris Meldrum
January 2nd, 2021 at 2:29 am

Why you hatin on Dr. J?

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Chris Sinagoga
January 2nd, 2021 at 3:15 am

I liked him as number 32 better on the New York Nets. He looked way cooler.

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Rodrigo Melgar
January 2nd, 2021 at 4:21 am

Chris , your posts are gold, bron though... he’s gold!


ty

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Chris Sinagoga
January 2nd, 2021 at 5:18 am

I hate LeBron. I'll never forgive him for what he did to the Pistons in '07

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Ryan Mak
January 4th, 2021 at 5:14 pm

Love these pull-up goals; did this workout today, new commitment to keep up with .com workouts. Did 21min AMRAP ran 2x full court basketball liners for run and then max strict pull-ups in between

(edited)
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