Oct 22, 2009

FRIDAY 091022

For Time:

Walking lunge 100 ft.
21 Pull-ups
21 ABMAT Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 ABMAT Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 ABMAT Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 ABMAT Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 ABMAT Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 ABMAT Sit-ups

Post time to comments.

It is 109 feet from one end of the gym to the other, so lets go from one pull-up apparatus to the other, starting and stopping at the end CLOSEST to the wall.

Also, instead of regular sit-ups, use the ABMATs!


julie said...

25.45- 25 of the pull-ups no band- the rest blue band. Huge improvement for me on pull ups.

RW said...


I had never used the ABMAT prior to this WOD so it was good to try it out.

Brian said...

I did a Filthy 50's m/u from Tue:
49:03- ~10 min improvement over 7/30 effort. I improved all times except the double unders. I also punished myself by screwing up and using 55# vice 35# KB. Won't make that mistake again.

Chris, Meg, and Patrick Smith said...

23:37 using blue band and regular situps. Pleased for post-flu effort. Look forward to trying the ABMAT.

Michael said...

Make ahead of FRAN for Study Crew
as RX'd - 6:05

Did Crossfit Total on Wed:
BS: 255
DL: 305
SP: 145
TOTAL: 705

J. O'B said...

Respect the ABMAT!

Damon said...

Today was definitely a Friday. Just didn't have a lot of pep in the step today. However, I got a bit over ambitious and tried to sub Muscle-ups for Pull-ups. I knocked out 10 MU's on the first round without much difficulty, tried to knock out 8MU's the second and realized it was a bad idea. Made it through 3 and decided to just do pull-ups, so I knocked out 18 and continued with the WOD as rx'd.

Anyway, 14:46.

Nick said...

18:14 as rx'ed...

and I saw that ocmment from Michael.. "make ahead of Fran"


All I know is Stuart had those cross fit resulters working this morning.. YIKES

CK said...

This was a pretty good one! You do have to respect the ABMAT!

Remember ABMAT situps are done with soles of feet touching (so knees are spread away from each other), this isolates the abs.


craigrr said...

11:16 as RX'd

Wayne L said...


i misread the WOD and thought it was 100 walking lunge steps. After my first rep I realized I wouldn't be able to continue that way, so I went down by 10 steps each rotation. 100-90-80... It wasn't until i was about done that Jorge came in and told me I was a dumba$$ and it was only a 100 ft which is only about 35 steps for me.

C.L. said...

Did CrossFit Total for the first time today as part of the experiment:
- SP = 170
- BS = 275
- DL = 315
Total = 760

B_A said...

22:12, did at Gruber & subbed Abmat with a 5# plate under a thin mat..worked OK.

Impressed with Wayne's scale up!

Chris said...

19:29 with blue/green bands...still working pull-ups

Toby said...

Rx'd plus 20lb weight vest


upty03 said...

12:24 as RX'ed

Gary said...

Got half way through and realized that I hadn't started my watch. Overall good stuff.

Russ said...

XFit Total
SP- 135 (+10 since 9/30)
BS- 275 (no change)
DL- 285 (-10 since 9/30. Probably used wrong form back then.)

Phil B said...

as rx'd. did this on Sunday as a makeup. 11:47

Brian said...

I made up Today's WOD on Monday:

I warmed up with exercises to work on HSPU and clean capacity, then made up Friday's WOD.

Worked up power cleans to 1RM @ 145, then did 3 sets of 5 at 135.
Did 5 sets of 30 sec holds for hand stands, then 10 supported HSPU's, then 5 push presses at 95#, and 5 shoulder presses at 75#

Friday's WOD: 23:45 as Rx'd.
The pullup sets from 18-12 were especially ugly.