Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (modified)
10 L Pull-ups
15 Steps, Walking Lunge

12 rounds, could have tried one more but felt a pop while doing my last lunge.

Hello,

This was my first workout.

Replaced HSPU with Chair push ups
used a gravitron at the gym for the pull ups
and did 15 walk/lounges with 12Lbs bar overhead.

8 rounds in 20 minutes?  I lost count, about 6 rounds in and lost track of time also.  so 6-8 in between 15-20 minutes.

First workout was great.  Added 22 minutes on elliptical machine for cardio.

Tuesday 090303

“Barbara Lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

1 2’53”
2 2’41”
3 2’34”
4 2’20”
5 2’23”

matty j - 09 March 2009 04:38 AM

i did 10 rounds. it went well just the pullups were ugly and hard. it was my first time doing l pullups. and Question for someone who knows. what is the proper way to have ur hands facing when doing the pullups?

Normally, pullup grip doesn’t matter, that is use whatever is comfortable.  That said, here’s what I’ve observed:  L pullups almost always need a palm facing grip (sometimes called chin ups), because of leverage issues.  On wods with gazillions of pullups, most folks opt for palm away, because they learned to kip that way and it seems more efficent for most folks (then again, I saw a vid of Greg A cranking through 100 pullups, palms facing, kipping, so . . . if you’re him, go for it . . . ).  And I have a friend at my local affliate who does one facing and one away and he’s a beast. 

So, use whatever, but that’s what I see mostly.

TP

Still have equipment restrictions..

100 situps
100 pushups
100 squats

Did em in no particular order, were much harder then I expected especially the pushups, I’m still sore from atv.  Was unable to keep time.

kmkraft - 09 March 2009 04:37 AM

Question:
Is there a set schedule (within the 3 on 1 off) the moderators follow for posting and doing the Buy-in and Cash-outs?  Or is it when you want us to suffer just that extra little bit?

Not sure what you mean by set schedule for posting? 

The BI/CO is a Brand X skill building/warmup/movement practice/cooldown that they run their clients through.  It’s good stuff, but the rhyme and reason is all on GD and BBOJ.  It’s pretty darn random when you look at it, but GD and BBOJ are not random trainers, so they’re covering a good bit of what you should know/be able to do.

“Jackie” and 5K run today: (took the kids fishing over the weekend, playing catch up)

100 SDHP
50 45lb Thrusters
30 Pullups (unassisted-7 sets)
Time: 14’45”

First time with “Jackie” - holy smokin’

5 Min rest then:

Run 5K
Time: 23’57”

I felt this wasn’t a bad time for doing it within 5 min of Jackie, mind pulled the body through…

T6

This morning I woke up at the ridiculous morning hour of 5:30 and jogged to CF Marina. There I did:

Warm Up
400 m run
2 rounds
Samson Stretch
10 Push Ups
20 Sit Ups
10 Walking Lunges
15 Squats

WOD
Jackie

8:39 - Crappy time for me but I was just glad I got my butt up this morning and worked out at 6:00 : )

Now I am off to Disneyland!!

630am Crossfit @ Brand X

Buy in
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Perform 5 rounds
25 Box Jumps

15 Dumbbell Hang Cleans

Cash out
3 Skin the Cats
Max Handstand holds
3 Skin the Cats

TexasPatrick - 09 March 2009 05:49 AM

matty j - 09 March 2009 04:38 AM

i did 10 rounds. it went well just the pullups were ugly and hard. it was my first time doing l pullups. and Question for someone who knows. what is the proper way to have ur hands facing when doing the pullups?

Normally, pullup grip doesn’t matter, that is use whatever is comfortable.  That said, here’s what I’ve observed:  L pullups almost always need a palm facing grip (sometimes called chin ups), because of leverage issues.  On wods with gazillions of pullups, most folks opt for palm away, because they learned to kip that way and it seems more efficent for most folks (then again, I saw a vid of Greg A cranking through 100 pullups, palms facing, kipping, so . . . if you’re him, go for it . . . ).  And I have a friend at my local affliate who does one facing and one away and he’s a beast. 

So, use whatever, but that’s what I see mostly.

TP

Even in normal MetCons, I’ll start mixing up the grip after my back gets fatigued because you can use different muscle groups more exclusively.

Say in the first round of Fran, I might get 18 pull-ups palms away and absolutely have to get off the bar.  I can usually jump right back on with palms facing grip and get 3 more, just because that angle activates more biceps and they aren’t as fatigued at that point.  Similar idea applies for alternating grip.

But like TP said, I think most people’s flexibility lends to palms away for longer sets.

barbara lite
round 1- 4:21
round 2- 5:41
round 3- 5:58
round 4- 7:33
round 5- 7:05

pullups on gravitron, feet locked situps

very similar results to last time.

Warm-Up
1 x CFWU

3 Consecutive Broad Jumps: 18.5ft

CFS WOD 090309 - Dumbbell Hang Squat Cleans & DB Burpees
AMRAP in 15 Minutes:
10 x DB HSC, 35# (Scaled from 40#)
10 x DB Burpees, 35# (Scaled from 40#)
7 Rounds + 2 HSC

Cool-Down
Stretches

Once again, DumbBells make life more interesting.  The Squat Cleans were tough, but the burpees were the killer.  We performed them like a normal burpee, just without the clap.  You jump straight up with the DBs at your sides.

Tempted to go with prescribed weight, but decided against it and I don’t think I performed well enough to feel bad about making the wrong choice.  Too much time looking around sucking wind and feeling sorry for myself.  Should be able to get a couple more rounds with more character.

BathMatt - 09 March 2009 06:41 AM

Even in normal MetCons, I’ll start mixing up the grip after my back gets fatigued because you can use different muscle groups more exclusively.

Say in the first round of Fran, I might get 18 pull-ups palms away and absolutely have to get off the bar.  I can usually jump right back on with palms facing grip and get 3 more, just because that angle activates more biceps and they aren’t as fatigued at that point.  Similar idea applies for alternating grip.

But like TP said, I think most people’s flexibility lends to palms away for longer sets.

Yeah, hadn’t thought of that, but if it gets you back on the bar and then off to do something else, switching up is a good idea.  In fact, I shall try that.

Can someone please point me to tuck sit and other alternatives for the L pull ups?  I found the L’s on the site, but not tuck sit, at least not in the exercise list….thank you.  PS:  great vids on the HSPU’s.  Thank you for those alternatives.

5 HSPU modified
10 dead hang pull ups
15 steps walking lunges
AMRAP in 20 mins
7 rounds.

I was exhausted before the workout, with daylight savings and being on call last night.  It was all I got to just get to the YMCA to do the workout.  I knew if I went there, I would get it done.  Not my best effort, but I gave it all I got.  Arms were very fatigue during deadhangs and had some failures that did not count.