CrossFit & Paleolithic Discussion, Post your W.O.D's

[ADDirishboy]

I've got a few friends who are active or former fireman and they all said they PT tests were nothing compared to a normal x-fit WOD. How would you guys compare it? I've seen videos of people doing Fran in full gear with tanks and all. We had one dude who's a DEA agent do a burpee and pull-up WOD in a 36# weighted vest, and his time was phenomenal even compared to the people that went regular RX.

I will actually agree with that. The CPAT is nothing compared to a lot of xfit workouts. That's why we do xfit over here on the west coast, it helps immensely.

I've done a few xfit style workouts in full gear including breathing from the SCBA. That s*** is tough, and taxes your body like you wouldn't believe.

[Empty V]

WOD:

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

Difficulty Level: Womanish.

Time: 22 Minutes

Womanish? 22min is somewhat womanish I guess. If you're so far beyond the WOD's then why are you doing them? I'd love to see video of you crushing a benchmark WOD. Try the one I posted above fully RX and report your time.

[ADDirishboy]

Do it in full turnouts breathing air out the bottle. That'll slow ya down.

[RobPaulson]

Womanish? 22min is somewhat womanish I guess. If you're so far beyond the WOD's then why are you doing them? I'd love to see video of you crushing a benchmark WOD. Try the one I posted above fully RX and report your time.

<shrug> i've written him off as a troll until he comes up with proof, tbqh.

[rootS13]

The WOD's were just released for my competition this Sunday. I registered for the intermediate level and looking at the WOD's, I think Im in the right category.

WOD 1:
6 minute AMRAP of:
-5 Ground to shoulder to overhead @95lb
-15 KB swings @1.5pood

WOD 2:
-400m Run w/ 60lb Sandbag
-400m Run

WOD 3: (10 minute time cap)
3 Rounds of:
-10 Thrusters @75lb
-10 Box Jump burpees @24''
-25 Lateral jumps
-10 Pull ups

The Rx division is similar with WOD 1 using 135lb ground-shoulder-overhead and is similar with WOD 3 except the thrusters are at 95lb and its double unders instead of lateral jumps. WOD 2 its exactly the same.

[bigbadberry3]

It's womanish because you are required to rest 3 minutes between each round. I went back to the previous page, where is the WOD you want done? (Is that a pullup workout with a weight vest?)

EDIT: Note, not a troll just skinny and strong.

[RobPaulson]

last night first night back in a week. tore my hand. FFFFUUUUUU

but i did complete most of the WOD with butterfly kips... which is a first. I'm finally getting the rhythm of them, also finally strong enough to maintain them for a few rounds.

[Empty V]

last night first night back in a week. tore my hand. FFFFUUUUUU

but i did complete most of the WOD with butterfly kips... which is a first. I'm finally getting the rhythm of them, also finally strong enough to maintain them for a few rounds.

That's rad bro! Getting butterfly's down is awesome and you have no idea how jealous I am. Way to go brutha!

[RobPaulson]

that tutorial spealler did was epic (youtube spealler butterfly)... not to mention, i'm a freak and i daydream about lift/pullup techniques ROFL

[ADDirishboy]

I hate butterfly's with a passion. I can never get the rhythm down! It took me forever just to get kipping down...

[RobPaulson]

been doing crossfit since april.

took me 4 weeks to get a solid kip.

took me till now to get a butterfly. s*** takes some serious thought and body awareness. one AWESOME tip given to me from the trainers at my box was to start small, just to solidify the rhythm. i.e. do the butterfly movement, but dont worry about getting ur chin up the bar. maybe you start and only lift yourself 6 inches from a hang position.

GRADUALLY increase the amount you pull. The more you pull up, the more difficult the timing becomes. But if you do it gradually, it is MUCH MUCH easier, and after a few weeks you'll be full butterflying.

keep in mind, it also takes WAY more strength and effort than a full on kip. its much more similar to a dead-hang effort level than a full kip.

[Empty V]

that tutorial spealler did was epic (youtube spealler butterfly)... not to mention, i'm a freak and i daydream about lift/pullup techniques ROFL

Just watched it and I'm really stoked on this. I've never seen the butterfly progression which is part of the reason I've stayed away from it. Right now I can get do about 12 kipping pull-ups unbroken and maybe 5 strict so I'm not sure how well I'll be able to tackle these but practicing tonight is a start. Thanks bro!

[ADDirishboy]

Kipping gives you so many more reps without stopping. My max amount of deadlift pullups is about 20-22. Kipping I can get about 50ish.

[RobPaulson]

Kipping gives you so many more reps without stopping. My max amount of deadlift pullups is about 20-22. Kipping I can get about 50ish.

*shakes fist* u skinny f***! LOL

[ADDirishboy]

Yup, haha. I love only weighing 170. You have a shorter distance to lift yourself though, since you have shorter arms than I do. So it evens out.

Ya short little gnome.

[RobPaulson]

Longer arms = more leverage in the kip.

physics newb. jeezzzz

Ya short little gnome.

oh u gona pay for that one ghey boy...

[Empty V]

Kipping gives you so many more reps without stopping. My max amount of deadlift pullups is about 20-22. Kipping I can get about 50ish.

Is that max unbroken or are you stopping in between? That's pretty impressive if it's unbroken.

*shakes fist* u skinny f**ker! LOL

Yeah dude the puny kids have a massive advantage with bodyweight stuff including double-unders. BTW I just got a new record Tuesday night with 31 unbroken. Too bad in last nights WOD which was a 15min AMRAP of 300m row, 20 DU's and 5 Shoot-throughs I had one round where I hit 18, the rest were all lower unbroken numbers. It's crazy how much find a rhythm impacts your performance with those.

[RobPaulson]

Yeah dude the puny kids have a massive advantage with bodyweight stuff including double-unders. BTW I just got a new record Tuesday night with 31 unbroken. Too bad in last nights WOD which was a 15min AMRAP of 300m row, 20 DU's and 5 Shoot-throughs I had one round where I hit 18, the rest were all lower unbroken numbers. It's crazy how much find a rhythm impacts your performance with those.

damn homes keep it up, i was able to do like 18-25ish before, but my right foot has been f*** up for so long, i cant even remember the last time i did them . . . i kind of miss double unders (wait wut?)

[Empty V]

This is pure win. +1 for Asian(ish) +1 for massive boobs +1 for massive boobs bouncing.

[ADDirishboy]

Is that max unbroken or are you stopping in between? That's pretty impressive if it's unbroken.

That's unbroken. We did a day where we did as many kipping pullups as possible in 3 minutes, stops allowed. I got like 137.

[ADDirishboy]

This is pure win. +1 for Asian(ish) +1 for massive boobs +1 for massive boobs bouncing.

-1 for bouncing belly fat.

[RobPaulson]

making up for belly fat, rdy set go.

[youtube]http://www.youtube.com/watch?v=rq8uPWvDs9w[/youtube]

[ADDirishboy]

making up for belly fat, rdy set go.

[youtube]http://www.youtube.com/watch?v=rq8uPWvDs9w[/youtube]

[RobPaulson]

she is so hot... omfg. def some of the best lookin appropriate obnoxiously large fake bewbz evar. jusay'n.

[ADDirishboy]

Agreed, she is smokin. And that accent? Good lord I came. I want her to do the pendulum exercise while I'm in her!

[RobPaulson]

she has an entire youtube channel btw... jusay'n.

[Empty V]

[ADDirishboy]

[Urabus GodofTraction]

I don't get kips. "Getting more muscles involved" or not, it's primarily making pullups easier. I've never understood the point of making an exercise easier.

Marines love them, because it inflates their numbers of pullups they can claim.

[RobPaulson]

I don't get kips. "Getting more muscles involved" or not, it's primarily making pullups easier. I've never understood the point of making an exercise easier.

Marines love them, because it inflates their numbers of pullups they can claim.

Getting more muscles involved. Thats it. I feel like you're trolling... this has been discussed many times. They are 2 different movements. Get over it.

And any self respecting person who does kips wont claim that it 'inflates' their pullup numbers. I ALWAYS differentiate between kips and dead hangs when speaking to 'outsiders' (lulz cult). When you hear cf'ers talking amongst themselves and claiming pullup numbers, kip is implied. If you cant grasp that... well... sorry dude.

TBH it kinda sounds like you heard someone talking about thier kips, and got butt hurt cause you cant do as many dead hangs as that. Which is an absolutely retarded thing to think, assume, or feel because no self respecting person who kips would compare their kip numbers to your deadhang.