Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 090402.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Metric is showing his mother hen side again. Go all Brand X here and do it over broken glass and rusty nails.
Big Dawgs:
as Rx’d
The Porch:
Three rounds for time of:
21 L-Pull-ups
15 ft. Legless climb, 3 ascents
Pack:
Three rounds for time of:
15 Tuck sit Pull-ups
15 ft. Rope climb, 2 ascents
Puppies:
Three rounds for time of:
12 Pull-ups (Beginner or assisted pull ups okay)
15 ft. Rope climb, 1 ascent (sub 3 beginner rope climbs if you are unable to climb)
If you did not hold an L-sit during the pull ups or rope climbs do the following:
Porch:
1:30 total L sit
Pack:
1:00 total L sit
Puppies:
30 second total L sit or tuck sit
Buttercups:
30 second total tuck sit
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls.
I’ve read on the CF.com message boards that some claim that the “switch-switch-switch” or “see-saw” towel pull-up that Rob Miller does in “Towel Pull-up and Variations” is the true way to perform the substitution for rope climbing.
Which of the six ways shown in the video really is the one true way?
If you are subb’n towel pull-ups for rope climbs how many towel pull-ups equals a rope climb??!?!?!?!
People generally say 15. But I would strongly disagree. If you watch any video of someone climbing a 15’ rope, they will do somewhere around 7 pulls (total, from their starting position) to reach the top. But then of course they have to come down again, but that still doesn’t equate to 15 towel pull-ups. Nowhere near. In my opinion.
mainsite sources:
substitutions:
3.1. What’s the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls.
(Edit #2, now that I have my coffee, I am reminded that although not below, the towel pullup is also included in the videos on the mainsite for those enterprising enough to go find it )
and as usual, a little searching in the exercise section revealed that a bunch of stuff is available on the main site under exercises.
This took me about 2 minutes, but was largely due to the fact that I have invested some time in
1) becoming familiar with the mainsite - an excellent resource for us that is 1)Free 2)open 24hrs and hence ALWAYS AVAILABLE
2) educated myself a little bit PROACTIVELY
Note: if you don’t have a Journal subscription yet, get one. Yeah, it isn’t “free” but how much do you really care about your fitness? Enough to learn more, I hope. Go get some….
Unfortunately the mainstream gym I use does not have a rope! So I decided to change toady’s workout. I made some basic playing cards with the different WOD’s, and simply drew one out of the pack at random. I got Linda! Part of me thought oh yeah! and the other part wanted to draw again!
Completed it in 30:32
Felt really tired, but excuses to one side, it went OK.
Note: if you don’t have a Journal subscription yet, get one. Yeah, it isn’t “free” but how much do you really care about your fitness? Enough to learn more, I hope. Go get some….
Where’s my coffee anyways?
Geez, sorry about the rant…
The Journal subscription is what, $25? Per year? BUT WAIT, THERE’S MORE!!!
That $25 doesn’t just buy you this year’s stuff it buys you ALL THE BACK ISSUES. If you really want to know about xfit, where Coach is coming from, start reading the way back issues where he and a couple other folks at most were writing all the issues.
Yeah, I understand not being near an affiliate. Or being able to afford one.
And I’ve been in the situation where I had a “pawn store” rotation of things I’d put in and out of hock for extra money.
But I could always scrape up a bit of dosh if I wanted a beer. Think of this as super beer.
)