CFWUx2

26:45

50 L pull-ups

7:33

15:17 underhand grip as always but otherwise as rx’d. 5’s until 40, 4’s through 60-75, then 3’s until I had a single rep left. Faster last time by almost a minute but I did all sets of 3 and 2 that day.

177lbs./176cm./LvL42

M/25/5'8"/155lb

CrossFit AFK

25:03 - Sc (Held legs straight but they were not quite at a full 90 degree. did sets of 4 rep set for the first half of the workout, 48 reps, then did 2 rep sets for that remaining.)

Scaled to 50 ring L-PU: 8:20

As rx’d, 18:15.

Wasn’t going to work out today but had some free time this afternoon (surprisingly) and kinda got bored, so here we are.  Had never done this one before.  Did 8-7 then a bunch of 5’s until 80 or so, when I needed to further break.

48m/5'10"/185

Rx

13:44

40 knees raised pull-ups

60 strict pull-ups

15:41

15:25 - intermediate version

M/28/6’1”/200lbs

M/35/6'/175#

17:32 Rx

(Fell into a rhythm of three reps at the top of the minute and two at the bottom)

16:30 RX

22:30

42 / 6’0 / 195

12:06 Rx

That was obtuse

It would be great to see these kind of articles that foster a deeper understanding of the CrossFit foundations on rest days. The feel good stories on rest days later are OK but don't provide us CrossFit athletes with the level of information that this brings.

Love it overall - keep it up.

did 1/2

15:17

RX'd - 24 mins

M/44/5'6"/138#

20 strict L pullups

Then 80 pullups to leg rise

16:50

8:23 Intermediate Option

13:48, stopped at 50 reps

Compare to 191127: 17:50 Rx

Intermediate Option 19:39

10:58

dropped down to singles in a hurry, but kept them at a steady pace.

20 min

29:53

100 cable pulldowns @ 100#

1:40 L sit

Rx’d 10:51

11 minutes:

18 L - pull ups

11 knee tuck pull ups

15 min time cap

93 Knee Tuck Pull-ups

1:15 min more to get 100

23:40 100 L Pull-ups

All singles. First 60 pron Grip, last 40 supinated.

50 strict L-pullups

7:05

10 sets of 5, basically a 45s EMOM

Made 50 reps at 7:05

Capped at 15min w/ 91 reps

All with 8' bar

M/30s/225

Rx 13:10

2:10 PR!

36/195/5’9/M

M/53/6’1”/200

16:15 (reps to kids pull-up bar just out of reach of seated position on floor)

5 Pull ups + 15 second L sit: 4 rds

5 Pull ups + 10 knees to chest: 6 rounds

‘호랑이굴 2’

Complete as many reps as possible of in 7minutes.

2.4.6.8.10.12...reps

Pistol alt.

Strict handstand push-ups

12 pistol,12 SHSPU.

오늘도 무사히~

Rx’d

9:59

191127: 12:55

Used a band to help keep my Ls. I think most reps my legs were parallel.

16:20

M/56/6’1”/180

For time: 100 L-pullups

Rx: 11:12

*from 60-100, had to resort to singles to keep my legs straight and toes pointed when lowering back down

L pull-ups are way beyond me, so I modified this one:

For time:

2 x 5 rounds of:

--

10 horizontal rows

20'' L-sit tuck holds

10 hanging knee raises

20'' L-sit tuck holds

SCORE 1: 15' 04''

SCORE 2: 14' 37''

--

First 5 rounds felt quite doable, so decided to do 5 more. Everything almost unbroken until 7th round, were my grip failed me on the hanging knee raises.

Still, happy with this mod.

5 km run in the early morning .

15:51 Rx

compare to: 15:46Rx

Today: 16:56, alternating l & tuck pu

11/27/2019: 25:47

11:51 Rx'd

191127 was 12:51

m/53/5'11"/200#

I did 3 reps Rx’d EMOM. Hit failure during minute 17 minutes. Exactly 50 reps, unplanned.

Scaled to 10 rounds of:

10 strict pull-ups

20s L sit

12:50

This and all of Dustin’s workout descriptions have been super helpful. Thank you!

Did 4 rounds of Eva with 1.5pd KB instead, just because.

39:02.

As usual Eva kicked my ass and left me bleeding all over the floor...😕

Hit the desired time zone if I was only doing the Intermediate Option - rep scheme of 5 at a time.

10:46

Decided to do the full 100 and finished at 21:31 - did the last 50 in pairs.

Maintained ok form throughout and didn't focus too much on the time. All reps done on rings to help make sure my right elbow was tracking well (still sore).

"Pure gymnasts would not be able to keep up with the cardio demand of this done at a high intensity."

This is absolutely false. Paraphrasing a passage from "Building the Gymnastic Body" by Coach Sommers. Following a 4-hour workout and completing their ring strength training, Coach Sommers put his athletes through a GPP session consisting of 10 Muscle-Ups and 20 Pause Jump-Squats, max rounds in 15 minutes. Top two completed 12 rounds, followed behind closely by the other athletes. One athlete, who performed 11 rounds, also added back-flips to his pause jump-squats out of sheer boredom.

Two of the athletes were 9 years old. In this manual, Coach Sommers noted these athletes were not too overly fatigued and could have continued if extended into 20 minutes and he hadn't really subjected his athletes to this sort of workout in the past and was curious how they would fare. That's 120 Bar Muscle-Ups and 240 Pause Jump-Squats in 15 minutes following a 4 hour workout without really training for it.

This MetCon was followed by 50 flairs on the pommel horse.

One of these athletes is capable of a strict bar muscle-up at double-bodyweight. His athletes, in general, were capable to doing pull-ups for reps with 50% bodyweight added.

Some of the more advanced athletes in Gymnastics also develop such a level of strength that it carries over to other strength modalities.

"One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my gymnastics conditioning program that on his first day in his high school weightlifting class he dead lifted 400lbs, and this at the scale breaking weight of 135 lbs. and a height of 5’3”."

Coach Sommers has found these results to be consistent throughout his many years of training gymnasts.

I assume a "Pure Gymnast" would have completed this WOD in 1-2 sets, maybe 3.

I am not here to argue, only provide objective facts and observations from other sources. The lesson here is that strength is first and foremost and has an extremely high carry-over to strength-endurance without specifically training for it.

Hey that's Crossfit Fresno!! My old gym.

Beginner. Competed 7.5 cycles.

13:08

I can’t find last time I think it was 19 something.

Intermediate Option:

For time:

50 L pull-ups

11:33

12:56

Rx’d, 13:12. First 10 unbroken, then 2s, 3s, 4s, held back so I wouldn’t hit a wall.

My psoas was very tight yesterday so ignored this one was thinking about doing beginner option as it seemed to me it wouldn't involve hip flexor as much, but decided to give the zone a rest

50 reps 11:08. Legs straight but not really at 90 degrees

50 L pull ups - seated from rings

5:12

please make no mistake, my L pull ups are not above parallel and they usually dip a bit below parallel--

m/51/175

compare to with same scales

5:51-192712

6:03-150701

M/47/227

Intermediate 14:12

As RXd, but some of my L's may have been a little more obtuse on some reps.... hard to focus through fatigue on both holding the L and pulling. A lot of singles...

14:46.

RX:17'.

https://youtu.be/jnWTFfjI4Ss

Pregnancy Scaling

AMRAP 15’

5 Seated pull up (low bar and feet on the ground)

10 (5/5) Slow Mountain Climbers (hands on a box)

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT THE HELL AM I SUPPOSED TO MAKE OF 100 L-PULL-UPS?

As a reminder, the workouts that pop up on here are designed to, over time, exceed the capacities of the fittest human beings on the planet. That means at some point the fittest person on earth should have to scale a workout to get the stimulus desired. For this one, it's testing our pulling strength by 1) limiting moving parts, 2) adding an extra pulling demand of the hips and midline and 3) adding fatigue to make that position more difficult to maintain. Pure gymnasts would not be able to keep up with the cardio demand of this done at a high intensity. So in essence, we are picking a very difficult expression of a branch of fitness and adding a time component.

MAIN DECISION

Single modality or break it up?

TECHNIQUE SCALE

Do "Randy" instead and practice pull-ups and L-sits in the warmup

CONSISTENCY SCALE

Turn off the timer and do max reps on each set and allow for some rest in between.

INTENSITY SCALE

Game this thing out for the fastest time.

INJURY SCALE

Upper-body - literally anything else, maybe something that involves an L-sit or GHD sit-up

MY STUFF

Did sets of 11 between cleaning and mopping the floor. Most likely ended up at more than 100.

GENERAL FEAR LEVEL: 4