Thurs, Jan 14, 2010

Training:

"unbroken"
for time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups

post time to comments

results (top male time - 5:29, top female time - 7:32)
http://orangecoastcrossfit.com/wp-content/uploads/2010/01/oc-throwdown-final-results2.pdf

"If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT"

129 comments:

Justin Flynn said...

James,

It looks like you posted the times for WOD#1. "Unbroken" was WOD #2. The top mens time was 5:29 and top female time was 7:32.

Ali Loach said...

F%&$
I thought I was hurtin' today.......

haha word verification = "spifi" How I will NOT be feeling after this WOD tomorrow

Anthony said...

oh man I saw 9 minutes and started twisting my imaginary mustache and laughing devilishly....

night said...

blog is great~~祝你人氣高高~........................................

Noah Milstein said...
This comment has been removed by the author.
Noah Milstein said...

8:43

Not rx'd

I didn't have access to a rower so I subbed in 50x BB-SDHP. On the second set of kips I touched the ground and regripped after 18 reps. My left hand was literally falling off - not the bar, mind you, but my body. I didn't redo it so you can't really count my time, oh well. I think I would have preferred this WoD without the unbroken clause as it caused me to slow down and rest quite a bit between sets plus I'm a tad partial to the met-con modality but good fun was had regardless.

Keep 'em coming coach!

OPT <3

LuLu said...

My times yesterday for the run were wrong. I figured out, after looking at the other times and wondering how I did mine so fast, that I ran 375m. Will get the proper time and distance next 400m wod.

Garage Crossfitter said...

What were the 3 events at the orange coast event? I cant find them on the sight....

Michael McCabe said...

GC, all four events from the throwdown are here:
http://orangecoastcrossfit.com/2010-oc-throwdown-wods/

they all look like great tests, but WOD4 is especially juicy... classic WGM

unit said...

they r on there...

WOD 1
7 rounds
5 squat clean thrusters 95-155lb (start at 95 and Inc 10lb ea rnd)
10 toes 2 bar

WOD 2
'unbroken'

WOD 3
5 rounds 4 total reps
45 sec amrap DL 225lbs
15 sec rest
45 sec amrap burpees
15 sec rest

WOD 4
for total:
5min 2 a max clean in lbs
5min c2b Cindy 4 reps
5min row calories
(no rest bw segments... ie running clock)

~gm2

Garage Crossfitter said...

Thanks dawgs, events look awesome...

lets see some sub 5's today....

Gord said...

7:04

Erik Luber said...

8:29

I needed that, nice to finally do something as Rx'd. Definitely would like another crack at though. Lost a lot of time on the transitions. The PUs took me an average of 30 sec, and my rows were 2:06 and 2:11, and took a 20 sec break before the last set of PUs...so somewhere I lost 1:49. I need to convince the people at the gym to let me move the rower right up to the chin up bar...

unit said...

erik...
i'm gonna try to pull that maneuver today... moving the rower closer to the pullup bar... brilliant! i'll let u know how it goes...
~gm2

Michael FitzGerald said...

Not as rx'd.
Failed on rd 3 chins (rep 15) @ 6:53. Arms were roasted.
Kudo's anyone doing this under 6 min!

PTS said...

5:56

http://vimeo.com/8739388

It's hard to tell from the camera angle, but my chin is breaking the vertical plane on each rep, I'm positive because I hit it a few times. There is a certain advantage to having a Jay Leno-esque chin.

A sub 5 min on this will be quite a performance.

Jason Buzzard said...

I have a question in regards to the days that doubles are programmed. Some of the times I can't make it to do a work out in the morning and again in the afternoon. Is it better to do them both in the evening per say with as much time spaced between them as possible or would it be better to just pick one to do and either skip the other or make it up on an off day? Thanks in advance for the help.

Slater Coe said...

6:22

dan said...

TIME: 7:11

Chris Dunkin said...

5:59

didn't see the time correction until now. went to bed wondering why in the world it would've taken the first place finisher 9 min to complete this wod. I figured it must have been due to strict judges, and had to have included some repeat rounds. so i gamed this one before i fell asleep, and followed through when i hit the gym this morning at 4:45am; slow and deliberate on the chins and 1:54 @ 24 s/m with damper at 0. felt controlled too throughout. Makes me realize i suck at understanding my own limits. really looking forward to seeing this one again. I guess it's just another form of mental training.

Had to witness Becky have a spectacular fall from the bar attempting her last rep of the third set of chins. Landed hard on upper back and head. She recovered well and doesn't appear to be any lasting affects. She, on the other hand, laid it all on the line. She began her last set of chins at 7:15.

Thad said...

6:52

Evan Z said...

9:54 all chins unbroken.
Transition from chins to rower and rower to chins required a quick jaunt across the gym so I could have shaved quite a bit of time off. About 20 seconds from station to station. But probably helped to keep chins unbroken
Had a good night sleep in I don’t know how long, thanks to my friend and Naturopath, Dr. Drobot. What a difference!

Evan Z said...

Chris, I saw a nine for the male time as well for some reason. I figured that the Dawgs are just that much better than everyone else.

Grant said...

@ OPT @ 7AM
173# BW
striaght until last CXUs when I came off @ 15. Not sure of time but sub 7. Waited & did the last 20again for total 13'ish. Rows at 1:50 to 2min. Did all CUs gymnastic style but too long on the bar for grip strength. Needed 1/2 butterfly & 1/2 gymnastic. Like Gord says you have got to take a risk but right now I'm just pissed.

Pols said...

M 31 6' 210
6:55
I agree, anything sub 6 is absoludicrous. I felt pretty good on this, I was within 20-25 secs of my fitness potential. It just shows how far I have to go. I also lost a good 10 seconds on the last set of pulls, I died at 15, and each one after that was a monumental effort.

Michael said...

6:07

Rowing is not a strong point but i managed each row sub 1:55 so I was pleased with this. Too long of a transition between first row and 2nd set of Chins- definitely sub 6 next time.

Zionna said...

OPT, We would like to thank you for your programming this past weekend at the OC throwdown. We own CrossFit Next Level Performance in Lake Forest, Ca and followed your 45 day cycle. 2 of our female athletes tied for 2nd and 2 men placed in the top 16 both in the rx division. We know your programming helped out!!!
Thank you,
Lamarr Smith
Zionna Munoz
www.CrossFitNLP.com

Zionna said...

Forgot to mention our gym took the gold for the affiliate cup. We all have a great amount of respect for your work. Keep it coming!!!

Zionna

N.H said...

I was totally thinking the same thing RE. the originally posted top times for this WOD. I was wondering

"Damn, what happened at the OC throwdown... those guys must have been smashed after the first wod! Lol"

5:29 is much more impressive. Looking forward to this one and wondering how my grip will feel.

Nathan

dmarsh said...

6:27

Too much pacing during the 2nd row and took too much rest before last set of pullups. 3rd set was easier than 2nd set. Should have been sub 6.

Not a great effort today. Looking forward to a rest day.

hbabs said...

scaled to 15 reps. had to break the last set due to a crack in my hand that won't heal.

8:13

Becky said...

nice little "throw down" wod, opt.

i did. i felt great going into the 3rd set. so i jumped right up there. i hit #12, then was smoked. i hung a little and got 1, then 2, then 2, then 1, then a bad one a good one and then went for my last one. i kipped as hard as a could and my brain forgot to tell my hands to hold on tight!!
i've never felt that given out b4. wonder what that means. that i don't cross the threshold like i should, maybe.
had a headache for about an hour. and now, i'm good to go. ready for a rest day. and some good food.

Katrina Burton said...
This comment has been removed by the author.
Katrina Burton said...

Starting to feel my groove in the new training environment... :)

7:24

I really liked that one!

Becky... I hope that you are ok from your spill. Rest up good and don't risk injury by jumping back in too quickly. Nice push!

Wes hendricks said...

5:45

I stayed moving the entire time. Every transition on and off the rower cost me about 10 seconds a piece. My rows were 1:49 and 1:52. I tried to be a little to efficient with the rows. Overall very pleased with my time. I also managed to rock my chin on the bar in round two. I still have a headache.

Kathleen said...

F/128# @ 7:30 am
20 unbroken [strict judging I may not have counted all reps]
Row 2:45 [including all transitions, strapping in/out etc]
Waited 3 mins
14 unbroken 6 unbroken
Row 2:30 [including all transitions etc.]
Waited 4 mins
10 unbroken 4/2/1/2/1
Total running time approx 17 mins
Disappointed kip was off today. Previous AMRAP day was with FS 25/22/20/15/15 with 4 min rest btwn

N.H said...

Snatch work:
built to 80kg/1 x 3, 90kg/1 x 2

10 min rest or so.

WOD as Rxd.

5:24

Grip is killing right now. Row splits were 1:48 and 1:55. Transitions were fast. Before the last set of pullups got some chalk.

I literally would not have been able to do another pullup on the last set. Got my last rep and grip failed.

Stephen Flamm said...

5:37

Not as rx'd due to our chin-up bar configuration - we have a second square tube three inches above the round bar. Chin breaking vertical plane necessitates nose touching the second bar, which tests the accuracy a bit too much for my liking. Went with butterfly to a height of whole head higher than horizontal plane. Too easy, probably should have gone regular kip CTB. Training partner for the day, Dustin, finished in 5:19.

Lisa M said...

Damn my forearms hurt - i think i must be using too much arm with my pullups, or gripping bar too tight??

time 7:58

didn't help that my rower is in my basement and pullupbar is in my garage and there is a lot of time and stairs in between there. i think it mattered more in first two rounds in third i think that was pretty much my rest period getting from the rower to the bar. that last pullup on the last round nearly killed me too becky!!

pretty happy overall since my PR for pullups was 21 but probably could do about 25+ now.

Sweeney said...

Cherry picking....

6:52.

Feels good to be a dawg for a day.

Brett Marshall said...

5:30 - lazy on my last 3 reps, paused on bar between each.

Didn't get to sprints yesterday, will pick up later today.

Jenny said...

9.02

The last set was horrible! My forearms hurts!!
Happy for rest day tomorrow!

Brian Maier said...

6:21...RX'd

Took too much rest before last set of pullups(roughly 20sec). Definitely had more left in the tank and know I could do sub 6 next time.

Justin Flynn said...

My time: 5:59
If you are interested in comparing your times to the OC guys than you need to place your rower about 15-20 ft away from pullup bar.
Zionna good to see you post here. You guys have been poaching from a distance for a while now. haha!!
This programming is THE GOODS.
Shhhhh... dont tell anyone.

Justin Flynn said...

Held a 1:50 split on first row.
2nd row was at 1:45. Should have gone lower but was worried about my grip being an issue on last set of chins, and that turned out to be ok. Grip was limiting factor but I could have gone to 25 on each set. I just need to move faster through everything. Period.

andrew romeo said...

8:04

Took a break before the last set of pullups to make sure they were unbroken

swartzap said...

7:41

I wanted to press the row a little bit. Held 1:35 throughout(damper at 4). Had to rest longer than I would have liked before getting on the bar again.

Andy Swartz

will said...

858. didnt read the correction before doing it. took my time so i could get under nine w clean reps. oh well.

Heavy Evy said...

Man I want to be "Unbreakable" today. Not sure what time I'm going to be, but really like the looks of this one.

Ali Loach said...

Nice work Lisa!!!!

Great Push Becky!! Always nice to know you truly gave it your all in a WOD :o)

Woke up this morning with a ridiculous cramp in my right calf. Having issues walking. Will try to attempt this later tonight depending on how I feel. If it's a no go I'll do it tomorrow morning before work.

Garage Crossfitter said...

5:42

Rows 1:49, 1:55

I thought sub 5 was possible but i didnt take into thought the transition times. Wasted 20 sec total with transition times and vertical plane chins are slower than butterfly. awesome wod. time to rest.

rwcorson said...

7:44

Heavy Evy said...

Hey Dawgs,
Any advice for setting up the console on the C2's for this wod. I haven't used them much, and I ussually just hit the just row button, but I'm assuming there is a better way to set it up for this wod.
Thanks

Chris Fodera said...

m/31/69.5"/175#

6:05

Both rows were at about 1:50. Lost time between rower and bar on 3rd set. I should have rowed a little faster; I think I could have held 1:45 without much issue (hindsight).

I had a hell of a time finding my rhythm for the first three or four pull-ups of each set. I just defaulted to my normal rhythm and doing that with breaking the vertical plane was throwing my regular kip rhythm off.

I was really sore in both my legs and traps today...I really look forward to hitting this one again sometime as I think I have sub 5:45 in me.

PWO: 16gP (MRM shake), 3 scoops Refuel
60 min later: turkey chili, orange, mac nuts

rackempackem said...

6:02

Very little experience with a rower. Had some problems with the transition into the second row, pressed the wrong buttons and forgot the foot straps. So sub 6 should be in the box. Could have pushed the second row a bit more. Don't have splits for the rows becouse i don't really know how to read that thing. Pull Ups were not problematic at all. Felt completely recovered after a couple of minutes. Did some GHD extensions afterwards on a 45 degree thingy. Satisfied with have i feel now considering how crushed i was after part 1 yesterday. Have a nice restday everyone!

Lauren said...

9:06

Happy with this time. First set of PU were unbroken, 2nd set 10/10 and last set 10/5/5

Had to run bout 10 sec between rower and PU bar.

Rainer Hartmann said...

8:30 rx'd
Breaks before 2nd/3rd round of pull-ups to make sure getting them unbroken. Rows 2:00/2:06.

Roch said...

14:22

At 5:29 20th reps last round could not get up over the bar.

Took me few minutes to knock down the voice in the back of my head and finish rx :)

Mike Molloy said...

6:07

Really tried not to pace too hard on the first row. I paid for it on the second pull ups and the second row, but it felt damn good to think I've emptied the tank and then hit 20 unbroken.

bmizzlle said...

6:28 rx

definately could've gone sub 6 but was at globo (since I have no rower) and the rower is in a seperate room so I ran about 500 feet each transition LOL. but felt really easy and very fun being as this caters to my strengths.

Heavy Evy said...

Found this for free online if any newbs like my self are wondering about programing the C2's

http://www.concept2.com/us/support/manuals/pdf/PM34_UsersManual.pdf

Jacques A said...

5:20 RX
With Roch around for mental support :)
Really happy about this result. I set out a strategy for this workout and I stuck with it.

OPT thanks for the nutrition advice. The 30-50g of carbs(veggies)/day seems to be working for me.

I only had 10g of carbs in my body from 6am until now 4:30 pm and my muscles were fine. Same yesterday for both workouts.I had Zero carbs in my body for part 1 and about 20g by the time I did part 2.

David said...

46/184

7:00 as Rx'ed.

I was worried about the 3rd set of pullups but was able to stay on the bar long enough to get them all in. Looking forward to a rest day.

Covino24 said...

7:58... i need the rest day, this was tought past 3 days for my shoulder!! looking forward to crushing the double on my birthday saturday! thanks OPT

Jon M said...

6:15.

No butterfly kip was hard.

Tyler Smith said...

5:18... Could have rowed faster. Hindsight is 20/20 I suppose.

LuLu said...

I loved this one, my coach helped me find a great pace on the rower. All pullups unbroken

6:29 sec

Thanks OPT :)

LuLu said...

Oh and I felt so bad for Roch :( Good job at finishing it off and thanks for your help finding my pace on the rower today. You are a great coach :)Yeay Crossfit montreal.

Ryan Thompson said...

My transitions suck!
140, and 138 for the row. Went into bar coma on the pull ups.
1)Should have used butterfly for all three 20's
2)Waited too long because thought my grip would go.
3) WIPED from the past three days

6:52

Wasted at least a min on transition

Paul Klein said...

"Unbroken"

6.46

I should have pushed my legs harder on the rowing. I was worried about gassing early and having to take to long of a rest to get pull ups unbroken.

I have been having a hard time on workouts that are timed with no set rest periods. I think I am getting used to knowing that there is a 2 or 3 minute rest period after each round. Then when a workout comes up with no rest I get freaked out. Am I alone on this?

Steve Smith said...

29yom/195#/5'10''

5:42 as RX'd

Row times were both right around 1:50. Pullups felt fast. Think I would have to get better on a C2 to improve the time.

Mad props to everyone breaking 5:30.

Brent Maier said...

38/6'2"/201

Time: 5:57 - Not as rx'd, failed on rep 14 of 3rd round. Honestly, I questioned whether I was going to be able to finish set 2 when I started it just because chin over the bar are sooo slow. Rows were at a 1:45 and 1:54 pace.

david83 said...

7:30 as rx'd could have gone way faster on last round at 15 ran out of gas and had to hang on for dear life and the last 5 reps took FOREVER... next time way faster, anything below 6 is crazy fast

David M

Dave X said...

7:30.

Michael McCabe said...

6:30

Brent Maier said...

Paul, I have my own demons that I'm battling, different but in the same mindpark. The only helpful suggestion I may have for you is to make sure understand there are no breaks prior to getting started and then take the leap of faith and know your going to make it to the finish line because of all the blood, sweat and tears you shed on a daily basis!

John Thomas said...

6:02

I was fighting trying to break 6, but had to stop butterflying and slow it down to regular swinging kips due to the waning grip.

unit said...

wanted 2 compare as best as possible...

WOD 1 (squat clean-thruster 95-155, t2b)
~7:33

note... loaded the wt wrong 2nd set, realized this after 1st rep... loaded and then did 5... wanted sub 7... started last set at 6:00...

30min rest

WOD 2...
as rx'ed
~6:04

measured 50 yard transition b/w rower and pullup bar... rowers bolted in2 ground (booo!)... pullups were all quick and ez... rows were smooth... 1:48, 1:42...

I'm still at the gym and feelin frisky and antsy... might try the .com wod and c what all the whining botching and complaining is abt...

there r some monsterously awesome time 2day... I feel honored 2 run with this pack o' beasts!...

~gm2

Marie Rochat said...

F/23/131/5'1"

6:39

Dan said...

5:47
all unbroken; only down time was the walk from rower to pull up bar

Stefani said...

That was a Hot Mess.....
Time was 10:23 and I couldn't string together more than 10 pullups at a time so everything was broken except for the row that was great.

Anthony said...

6:41
all unbroken. 1st row 1:55 , over 2 min.

a little to much pacing myself on the second row.

Only pause was to chalk up and take a big breath

atom said...

6:02

Had to run 25 meters from pull-up bar to rower 3 times, no stopping or resting just jumping onto the bar. Pull-ups were easy and grip was not a problem. Lost the butterfly kip at about rep 15 each round and finished with quick kips.

Each row was paced to 1:55min. I definitely had more to give in this WOD and with a rower right beside the pull-up bar I think I could make up that 30 seconds easy.

Excuses excuses eh.......

atom said...

Unit man......your ridiculous.....

Enviously watching from my comftorable armchair.

Aaron

atom said...

hey swarzap

good to see you here brother, I'm rockin out here in Nelson, B.C.

Drop me line...

mikeg@crossfitgames.com said...

6:28

Pull-ups Unbroken.

Clemson Rob said...

12:50

really focused on getting adequate rest for the pullups

500m rows @ 1:55

I am so happy/surprised that I was able to do 3 sets of 20 unbroken pullups.

Thanks OPT!!!!

unit said...

.com WOD as rx...
3 rounds
100ft handstand walks
2min hand stand hold
15 hspu

~43:19

geoff... ur right... there really was a lot of whining!...

~gm2

N.H said...

Damn, unit! Strong work man. It makes me wish I had thought of doing the WODS like that to get a better idea of where I stand. Jealous.

Very impressed with you guys! Love posting here. Last night during the 400s (I probably hate running more than anything), I wanted to cut out on the workout early. But I knew you guys were going to be posting and I couldn't wuss out. :)

Good stuff! Thanks OPT!

N

Jefff said...

6:52 rxd

Twice I did the first 20 chins to realze I set the rower up wrong.

Sugar Shane said...

7:29

Rows were under 1:50 each. Third set of pull-ups were brutal but managed to get through them.

joey warren said...

14:25 as Rx

This "broke" me... I went for it all and failed, I failed on the 20th rep on the last... holy &$#% ... I looked at my watch and it said 5:20. I rested a minute and then went again and failed at rep 18. Soooo I rested for 7 min and finally finished! Forearms were fried. Lesson learned!!!

Adam Rogers said...

Adam - 7:05

Little too much rest before last set, was too scared of having to re-do the full 20, but happy to finish as rx'd.

John - 9:01

Aaron said...

6:48
Pull-ups all unbroken. I was surprised at my chin-up efficiency. Both 500m were @ 1:50. Smooth transitions. Ready for a rest day!

Chad said...

8:58

Went slow with this, lots of waiting before PU's, slow row. Figured I would have trouble with kipping as I have been doing butterfly for so long. Kips felt good though, defintitly could have gone harder. Want to do it again, think I could shave a couple minutes.

LuLu said...

Atom,
Is that Glacier Gymnastics in your pic? I I used to coach there, I painted blue on the wall, ahah. Tell Sandra and Steve that Louise says HI. I miss Nelson a lot. Hope to meet you at Regionals in Calgary :)
Train hard.

Jason said...

As Rx'd 6:11

All unbroken. Only down time was the time to chalk up.

Mack Lar said...

6:20
Disappointed with this time. Rows were 1:44 and 1:47. Pullups were smooth and no rest was taken in between. I must have lost too much time in transitions.

exp said...

7:02
very disappointed with this time. I definitely want another go at this one. after reviewing the tape of my performance I could see my chins should have been quicker...much quicker. all passed vertical plane. lost grip on rep 16rep of last round (ended with a break of 16/4).

quick note on part 2 of yesterday: i did this on a treadmill (winter is not so nice where I live). I have no idea what my 70%, 80%, 90% paces are so I played around with various speeds during the sets. running a 400 at 12 mph was definitely taxing (maybe 95%?). I'll use what I learned as a starting point for next time. felt great to give 'er, though.

btw, awesome times everyone...

atom said...

Hey LuLu

Yup, it's glacier gymnastics and what a fantastic facility it is! Steve, Sandra and Carly are really good about letting me go about my little routine and they've been producing some excellent youth's.

I'll let them know you say hello.

Chris Fodera said...

Joey,

Bad ass for pushing yourself like that, man. Way to finish through and knock it out. Hats off to you. In the words of Ali-G: "respect".

Steve Smith said...

N. H. - Couldn't agree more. This group pushes me every day. Wish I could train with you guys in person.

Unit - Frisky? Nice. Way to pound out the .com WOD.

Joey - Way to stick with the workout. Seriously.

Brent - Demons? I'm with you. Anything Rx'd as "unbroken" scares the crap out of me.


Two weeks left to SFAS.

unit said...

Steve... yep... was frisky... but no longer, that wod felt gd 2 go through... thanks 4 all u do and gd luck at selection!...

Joey... bad @$$ brother... respect 4 when a WOD teaches u something abt urself... way 2 attack it!...

~gm2

Heavy Evy said...

Immediatly upon returning home, I threw my gym clothes into the wash, to get the epic stink of FAILURE out of them!
Was gunning for sub 8min, and fell off the bar at 7:45 with 3 chins left......F$%K.
Chin ups were kind of a weird quasie strict knee kip kind of thing. They were fast, but taxing the last 1.5 sets, I will have to play with different forms. ON th eplus it was nice to get the wod in right after work, but I didn't have the time to rx' it, so I did AMRAP until I had to leave to pick up the boy from dayhome. Can't wait for this one to pop up again.

Planning on being "Unbroken" as rx'd for tommorows rest day!

Brandon said...

I am still waiting for full feeling in my forearms 3 hours later...

time: 9:02

I am actually very happy with my performance today. First set of PU unbroken, 2nd set broken and then I came back and finished the third set unbroken after extra rest.

this is the first WOD ever that I have done more than 20 pullups in a row twice and I am so excited. Usually I drop off the bar thinking I can't do more, but today I learned differently. My time was not important today...learning that I can go another few reps beyond what I have ever done is fantastic. Thanks coach for the opportunity today to learn something new!
Brandon

weezie said...

11:05

Not as prescribed as I broke the last set of pullups at 10 reps. Finished with one last set of 10. Grip was just destroyed. I even went EXTREMELY conservative on the rows in an attempt to save something for the pullups. Still didn't have enough juice.

4th consecutive day of training as I had to make up a day I missed traveling... Looking forward to the rest day.

Paul Klein said...

Brent, I like your "demons" description. I have made up mind and I am going to try and be like Joey. I want to lay it all on the line and not be afraid to hit that wall.

Inspiring work Joey!

Also, I love your logo for your box. It looks very professional.

Jesper said...

When it comes to chin ups it´s always my grip that fail, I can do twice as many chin ups with straps then without. Should I use straps in this case or not. What is your genaral take on using straps for chin ups?

No Excuses said...

6:32

Pullups Unbroken

Paced myself a bit to much in this one. I think I overshot my thinking on it. In Hindsight, I would have gone all out on the last two rounds of pulls and last round of row.

OPT said...

jesper, no straps

OPT said...

Jason Buzzard, as for the split of training sessions in a day, it is based on what you need to improve upon...then do that as needed...you'll see some folks position themselves accordingly in a day to get the food in place, others do the sessions quicker if prepping for an event...etc...do what you need to do to get them done and learn from it.

Becky, i can tell you what happened, you're human...we get tired sometimes...good effort

Everyone needs to learn from today about your mindset going in knowing times as opposed to what you normally do when the time is unknown...you might be the first to go in your heat at a competition and HAVE TO have the thinking "i'm going to put a time up that NO ONE will catch"...not..."what do i need to do to do well"...there is a time for lessons learned, today was one...well done everyone.

congrats Justin on a superb event, thanks to those that participated in the throwdown

NorCal Chris said...

8:02 unbroken

Emilie P-B said...

8:35 (3 pullups short!)
My goal for this one was to do it Rx, regardless to the time.

I easily did the first set of pullups unbroken in 30 seconds. Then, went to the rower (pace:2:02).
Second set of pullups were ok, last 2 were harder. Row - 2:15
I was very confident I could make it. Took an extra 30 seconds rest before grabing the bar for the last set. Felt great for the first 10. I saw trouble coming at 14th, hands were slippery, couldn't hold the bar properly, my arms were tired so I needed good kip to get over the bar. With 3 pullups to go, I hung on the bar for I few seconds, then give a good kip.... a second later, I realised my hands were not on the bar anymore and I was about to hit the ground.... Ouch! I landed hard on my back and head.

I'm glad I gave all I had for this one, but disappointed cause I was so close...

Watched the clock when I was still lying on the ground - 8:35

NGibson said...

18:34
Chins:
1. unbroken
2. unbroken
3. 19!!! Boo.

I came off the bar after the 19th chin!! Did everything to hold on but could not. Slipped right off. Clock read 10:26 at that point. Waited and grabbed a band and got last set around 18:00.

Jason Buzzard said...

Thanks James

9:07

Jeffrey said...

Lats are still sore from wednesday(always a day behind so I did tuesdays workout on wednesday)

Time: 12:31

Didnt do it RX'd. Only fist set unbroken. Lost grip most of the time. Counted on while taking a few secs rest. I will get there I only need some time.

Ali Loach said...

9:00
1st set of chins unbroken
2nd set 14/4/2
3rd set....no idea how they were broken down, all I can remember is they were broken :o)

Caro L said...

1st set of chin-ups unbroken
500 row
2nd set "chit" broke it a 14/6
500 row
and 3rd set I waited but not enought 13/7 ;-(
9.51 min.

md said...

7:12

imosher said...

5:48

comments from Mike G, was that I was not getting far enough over the bar. If we do these again I will video. I did not butterfly and was attempting to pull myself to the bar

Ross Blake said...

7:05 rxd

Blaine said...

6:18

first row 1:57, second 1:59
Only rest was when I had to reset the rower, which was more than I wanted it to be. I could def. push harder but was it sure was hard to guage.

ken c said...

6:18 unbroken.

paced too much on the rows. they were 1:55 and 1:52. no real resting in transition to the pull ups except to chalk hands, look at the clock and take a deep breath or two. this can be a sub 6 if done again. was never really in danger of coming off the bar.

sorry couldn't get to this one yesterday. life got in the way.

katie said...

as rx'd 8:21

Steve Howell said...

23/5'11"/180

I'm a day behind. Drove down to crossfit squamish for the weekend so didn't have a chance to do this one yesterday.

Rx'd 5:4

Pete said...

Roch, I had the exact same issue as you! I slipped of the bar when trying to kip up after my 19th pull-up of the last set. Time would have been 6:12 but ended up re-doing and completing the 3rd set of pullups in 9:15.

Oh well, got to rip out an extra 20 pull-ups!

Pete

Danny B said...

8:19rx

Shane and Karen said...

6:10. Felt pretty good. I think I held back a little too much on the first row.

Dougie Fresh said...

5:21

5'10" / 185 / Male

Felt great paced the rowing so definately could have gotten a few seconds here or there but quick transitions and seemless pullups almost chest to bar on most want to make sure I would get good quality reps in.