Friday, 03 April, 2009

Posted by Mandee on April 3, 2009   |   16 Comments

Three rounds for time of:

21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

16 responses to “Friday, 03 April, 2009”

  1. Robert Montgomery says:

    Did “Nancy” : 5 sets for time of 400m Run and 95#OHS 15 Reps.

    Time : 14:19 Wore vibram 5 fingers and my 400m was not exact, probably slightly under 400m.

  2. Brad says:

    WOD total time was( 16:33). After my first set of L-pullups had to modify them a little they were still L-pullups just with a jump in them. Either way GHD’s completely smoked my core the other day.

  3. Zak says:

    I had to change a few things. I did the L pull-ups 1 at a time. I just could not keep my legs up at the bottom of the pull-up. Then I did the L sit rope climb from the rope on the pull-up bar 9 times to equal 3 times up the big rope from the floor to the bar. That lasted until the 2nd round on the 3rd ascent I changed it to L pull-ups on the rope. 30 for the second set and 45 for the third.

    Total time 27:14

    Regular sit-ups hurt during my warm up. My abs, obliques, and hamstrings still feel like shit.

  4. Russell says:

    Untimed- all pull-ups were L-hold, and about half of each rope climb was an L , until I gave out and finished with arms only. Started running out of time and finished the last two rope climbs with legs.

    I think it is important to tackle workouts like this in the same way as all other CF workouts- If you are doing “Diane”, and a 225 DL is extremely heavy for you, it may take you 30 minutes, but in the process you are doing a “strength” workout as opposed to a fast metcon. Doing today’s WOD slowly, with good L-holds, and getting a ‘bad’ time is probably more meaningful for most of us than some sloppy L pull-ups and regular arms-only climbs… Though I think just holding an L today was a painful process for almost everyone.

  5. Hudson Slater says:

    I did L pullups as much as I could, which wasn’t much after wednesday, and climbed the rope with hands and feet. Core is torn up

  6. Craig Herr says:

    I did that nasty GHD workout from the other day 16:14 Brutal on the lower back

  7. A.S. Britt says:

    ‘L’ pullups as Rx’d
    Rope Climb: Hands & Feet

  8. Brad says:

    I didnt want anything to do with the L rope climb. I used hands and feet on all ascents. Russell did make a good point though. Next time I will just take my time.

  9. Karen says:

    Did 2 of 3 rounds, due to time restriction. I had to follow Russell’s suggestion for a strength workout. L pullups came slowly, 1 at a time, ending with tuck pullups with a slight jump to get things started. But I was able to climb the rope this time (with feet), all 6 times! Much improved from last rope climb debacle!

  10. klowe says:

    Rest day today. The GHD thing tore me up real good like. First time my abs have hurt all the way down to the niblets……

  11. Justin says:

    I wasn’t in a big hurry, but I doubt I could have done it much faster anyway. L pullups got pretty sloppy. Rope climb with hands and feet. My lower back is still in bad shape from the ghd day.

  12. Clint says:

    L holds killed. 18:10 rope climb with feet all ascends.

  13. Garth says:

    24:19, all L-pullups and 6 no leg rope ascents (not L) plus 3 ascents with legs

  14. Slade White says:

    Untimed, couldn’t really hold the L. Rope burns were fun.

  15. Will Blankenship says:

    Rope burn… strawberrys… torn calluses… ripped fingertips. Feel the burn!!!

    Didn’t have great form on the L-holds, but better than last time. Rope climbs were killer… had to use my feet on all of them.

  16. Kyle Mosier says:

    Form was terrible by the end but I got through it (with a nice strawberry on my ankle).