What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

CFWUx2
400
12-11-10
200
9-7
100
6-6-5-5-3

400-18
400-11
400-8
200-7
200-6
100-4
100-4
100-4
100-4
100-4
100-2
100-2
74 pull-ups underhand grip+2700m
last time 80 overhand grip. 

Trying to do a sort of off season only working out 3 days per week and heal some nagging aches and pains. Modified:
4 FS 95lb bar
6 GHD situp
24 jumping jacks
14 rounds + 4FS

DB - 15 kg
Heavy Rope Double Unders
11 Rounds.

Workout 20.2
585 reps Rx (17+7)

Compare to: 553 (16+9)

Globo scale: If no pullup bar is available sub 10 v ups per round of ttb.  Double unders sub jump double taps or tuck jumps. If no dumbbells are available sub either barbell thrusters at 115/75lbs or 8 burpee high jumps. 

Busy gym: see above

Bodyweight/ equipmentless sub: see above 

Modified, using 2 x 12,5 KG DB
--
Complete as many rounds as possible in 20 minutes of:
8 dumbbell thrusters
12 hanging knee raises
24 jumping jacks 
SCORE: 10 rounds + 8 thrusters
--
+ 10 km run in the early morning 

Rx 14 rounds +1, 477

12+6 reps

M/47/6'2"/180#

Scaled/modified to 40# DxKB and GHD's the rest as rx'd....16 rds + 3 

20rds+8 reps   

4 KB Thrusters (35lbs)
6 T2B
24 DU’s 

191018: 14rds+9 
Very happy with that improvement!

Scaled to:
35lb DB thrusters
T2B Rx 
Plate hops to 45lb plate

16 rounds + 4

Scaled Thrusters to 75# barbell, otherwise Rx'd
13 rds

Scaled the thrusters as this is the first time doing them since hurting my back and the only DBs I have today are a mismatched pair of 25# and 35#.  So far so good.

14 rounds + 10 reps = 486 reps Rx'd
191018 was 13 rounds + 15 reps = 457 reps
m/53/5'11"/190#	

For time
3 Rounds for time of
10 strict pull-ups
10 DB’s thrusters 22.5kg
-5:44

16rds+4

191104:  14rds

20’ of
4 db thrusters 2(#20db)
6 ttb
24 single unders 
17 rounds

13 rounds even

11 rounds 
30 pounds max weight in gym 4 thrusters 
6 toes to bar
48 singles 

my wife 
20 pounds 4 Thrusters 
6 toes to bar 
48 singles 
11 rounds 

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters 20 lbs
6 hanging knee raises
24 single-unders
11 rds

11 rounds - Rx

M48/5'7"/168

☆CFHIM 12R

Intermediate Option
11 rds + 2 reps

Masters Scale
35# thrusters
TTB, arms in straps to protect shoulder joint
jump and tucks
10 rounds in 18:45

191018:  10 rounds in 16:40, 50 SUs vice j&t

59/5’8”/158

16 rounds #35 DB Toes to rings and singles 

20AMRAP:
4 X DB thrusters @ 52lbs each
6 X T2B
30sec practice of DUBs

12 rounds + 10reps

M/30s/225lbs

4 DB thrusters, 30lbs
6 hollow rocks
24 double unders

17 + 4

Scaled:
50Dbs to 45#Dbs
24 DUs to 7 DUs + 50 SUs

13 rounds + 4 thrusters + 6 TTB + 7 DU + 43 SU

20
17
21

Total: 58 Pull-ups

15
11
14
Had to use shuttle runs on a 20 yard indoor field. 

42

10, 7, 7,
5, 5,
5, 4, 6

= 49 pull-ups total

As rx’d, pronated grip: 82 pullups*

18/10
7-7-7-5-4
4-4-4-4-3-3

*redid my math and either I recorded wrong and did 12 on round 2, or only did 80 reps. 

41/178/69”

M/34/6'/175#

18/10
6/5/5/6
4/4/4/4/4/4/3
77 total reps

55 reps
400s: 12/10
200s: 6/5/6
100s: 4/4/5/3/2/3

M/49/5’10”/200#

Playing post Covid catchup. Great format. 

0-7: 9/7/6
7-14: 6/5/4/4
14-21:  5/3/4/3/4/3

total:  63 Rx. 

74 reps rx’d

Did kipping pu should read closer #167

18,13,12,9,10,8,6,6,6,7,5. 100 total kipping PU. Ran 3 400’s, 3 200’s, 5 100’s. 

12-4-9-8-6-4-4-5, 52reps

M/31/6'/195

Accidentally ran for 400/200/100 seconds instead of meters between pullup sets because apparently I can't read. Still a good workout!

11
8-6
5-5

Rx
16
8
6
6
6
5
4
4
4
1

•WARM UP
25 BW pulls ups, wide grip 
>>completed in 5 min
3Rds BW of :  
5 pull- ups
10 push-ups 
15 air squats
5 burpees
>>Completed in 15 min
At the End Total Reps: 50 in 21 min

2min of Jump rope, for between 0min-7min
1min oj jump rope, between 7min-14min
30s of jump rope, between 14min-21min

15, 9, 8, 8, 5, 6, 6, 6, 4, 5....yum

9, 7, 4, 5, 6, 4, 4
*2 incline on treadmill 

Scaled to PU with red band
21:00-14:00 4, 4
14:00-7:00 4, 3, 3, 3
7:00-0:00 3, 3, 2, 2, 2, 1
34 total PU

RX - 15/10/6/5/5/4/4/3/4/4
(60 reps)

11
10
7
6
6
6
4
4
4
4
4
4

12-11-10-9-8-7-6-6-5-5-5-4
88 Rx'd

5-4-4-3-3-2-2-2-2-2-2=31

13-8-7-4-5-5-4-3-4-4-3-3:  63

112 reps total today, and my first time posting to this comments section!

Rounds were as follows:

400: 12/10/9/8/6 = 45
200: 6/6/6/6/6/5 = 35
100: 5/6/5/4/4/3/3/2 = 32

Male/48/74kg
Rx 10/6/6/5/4/4/3=38

M/39/5’10”/200

RX - 75 pullups
13-7-7-6-6-5-5-5-4-4-4-4-5

Hard to do because of ice and my pullup bar frozen over. Scaled to the following...
15-10-5 burpees 
max push ups. 
total 53
12daystreak

2 400 m, 10 assisted pullups each time
2 200 m, 6ish assisted pullups each
3 100 m , 5 to 6 assisted pullups 

As RX'd

12, 10, 8
7, 7
6, 6, 6, 5, 7 

74* reps and what felt like a lot of running. originally listed 62 and totally did that math wrong! 

Due to several constraints, this great WOD scheme had to be heavily modified to:

Complete as many reps as possible in 21 minutes of:

High knees run in place 2' / 1' / 30'' instead of 400/200/100 meters
Inverted bodyweight rows instead of max-rep strict pull-ups 

SCORE: 19 /15 + 13/13/11 + 10/9/8/7/6 = 111 reps

Nice WOD template 👍 
Hilly 6 km run in the morning

M/25/5'8"/155lb
CrossFit AFK

69 reps - Rx
13-12-6-6-6-4-3-5-4-4-6reps

67 reps
Rx'd except ran 200m for the last 7 minutes

67 Repetitions
RX

126 ring rows

sets of 20 the entire time

F/24/5’5/140
CrossFit AFK

10-10-9
7-7-7
5-5-5-5-5-1

Kipping Pullups
64

M/55/6’0”/185

21-min AMRAP

Max-rep strict pullups
400m/200m/100m run after each sPU set break

0:00-7:00: 21-17-13 sPU
7:00-14:00: 12-10-8-8 sPU
14:00-21:00: 6-6-6-6-6-6-5 sPU

Total sPU: 130

RXd:
400s: 13,10
200s: 5,5 (interrupted to sign FedEx package)
100s: 4,3,3

Finished last round with 0.25 mile run: HR 177
M/44/135lbs

38 pullups 

17-14
8-7-6-5-5
5-5-5-5-5-4-4-5
= 102 Rx
I loved this WOD scheme as soon as I saw it.
m/52/5'11"/200#	

RX 67 Strict Pull Ups

(Had to sub run for row due to snow)

As rx’d, 87 total pull-ups. 

21:00-14:00 strict pull ups: 21 (PR), 12
14:00-7:00 strict pull ups: 8,7,6
7:00-0:00 strict pull ups: 6,6,6,6,5,4

Was not expecting the PR, just started chugging through them.  At 15, I realized I had a shot at breaking 20.  Back really tight after each set of pull-ups (especially first round), but loosened up during the run.  Did this at the park.

47m/5'10"/190

Scaled- Toe assisted pull-ups total 63

Rx...64 total PU & 1.5 miles total (3 runs/10,7 PU; 3 runs/7,6,5 PU; 6 runs/5,4,4,3,4,4,5 PU)

Pull-ups:
4/3
3/3/4/3
3/3/2/3/4
35

Inverted Rows:
12/11
8/9/7/7
6/8/7/6/8
89


I did max unbroken pull-ups then unbroken inverted rows each time since my pull-up reps are low

M/49/5'9"/158
13+10+7+6+6+5+4+4+4+4+4+4=71
2:00,1:00, 0:30 on elliptical sub for run

Scaled to AMRAP in 21 min
0:00-7:00 row 500m
7:00-14:00 row 250m
14:00-21:00 row 125m
10 ring rows 
8 rounds even - 3x 500s, 3x 250s, 2x 125s

nice to see the new year scaling.  Reminds me of the Newbie Chronicles 
(Hi Bingo!  Hope you’re well and happy early b-day 😊)

94 Pullups Rx

Ran 2300m 

Fun Workout!!

subbed

for each 100m of run:
4x steps running on the spot (left right = one); 
4x burpee no push-up (* is there a name for that?  They get the heart going); and
4x jumping jacks.

76 reps

14,7,10
7,7,4,4,5
4,4,4,4,4,4,4

Thanks

Did 72
11-8-10
10-9
9-8-7

I wont be doing my best this month as I'm attempting to do 744km (1 for each hour in the month) I'm not sure I'll make it but I will certainly give it my best shot. 

Love the scaling notes helps me  to get the most out of the workout and the purpose.
scaled band  Assault Air Runner
14-13
10-7-10
10-10-11-12👍🏻

35/M/6’4”/271

Total: 52

(1st set strict, rest with blue band)

2/7/6
6/5/5
5/4/4/4/4

THANK YOU CROSSFIT for bringing back the scaling options! 

78 reps Rx

11-8-6
5-5-5-5-5
3-3-3-3-3-3-3-4-3

Fun! Started off bad—I expected somewhere between 12-15 on the first set, but I fell into a good groove the rest of the workout. For what it’s worth, this is about 20 reps higher than my best Strict Nicole, plus an extra 1100m running than that wod.

strict- 11, 7, 6, 3, 5, 4, 4, 5, 2 = 47
kipping- 10, 10, 10 = 30
total = 77

m/35/5’-10”/175lbs

Rx’d 
21:00-14:00 strict pull ups: 20, 12
14:00-7:00 strict pull ups: 8,6,5,5
7:00-0:00 strict pull ups: 4,4,4,4,4,4,4,4

88 reps total

Male 50yo 78Kg 181cm 
44 Rx'd 

M/31/190

68 reps 

18/11/6/10/5/7/7/4

did an extra round of 400 Metre by accident and runs longer than they should be  

66 pull-ups
mix of (mostly) strict and kipped

I messed up a bit: switched to easier form when I failed short of 10. After a couple rounds, I realized the error and went strict all the rest of the way. Never had a set less of fewer than 4. I don't know the disaggregated totals, but it was probably 40-45 strict, 20-odd, not strict.

83 pullups, 105 burpees
Subbed 15/8/4 burpees (roads are too icy and snowy to run)
Pullups by round:
1 - 15/11/8 (34 PU, 45 Burpees)
2 - 8/6/6/5 (25PU, 32 Burpees)
3 - 4/4/4/4/3/2/3 (24PU, 28 Burpees)

M/40/161#
49 reps rx

74 strict pull-ups - 2,900 meters run
400mx 15,9,6
200m x 5,5,3,4,4
100m x 4,4,3,3,3,3,3

RX 11 rounds
PU x 20, 10, 10, 9, 8, 8, 7, 6, 6, 6, 1 - timed out 
M/39/175

18 rounds 
assault bike 
11,7,6,5 next 14 rounds were 3 pull-ups 

RX(probably should have scaled)
7,6
6,5,4,5
3,3,3,4,3

Runs were a bit longer than 400,200, and 100, 

Did 5x5 Back squat @ 255 prior. 

17, 13
10,7,6,6
7,7,6,6,6,6

97

Minutes:
0-7 =  21, 12
7-14= 8, 6,6,6,6
14-21= 5,4,4,4,4,4

total=90 strict pull-ups 
distance =1.56mi
(Luckily power tower is near treadmill.)

As Rx

13-8-7-6-6-7-4-4-4-3-4-4-2

72 total strict pull ups and a lot of running

M/28/6’1”/200

70 reps RX

Scaled to kipping pull-ups:
8-9-8
8-6-5
4-4-4-3-4
63 total

Good challenge today!

Substituted 800m/400m/200m BikeErg in place of the run, and started the workout on the bike.

15-11-9
7-7-7-6
5-5-5-5-5
(87 total)

M/37/1.80/90

Scale

4 6 4 4 5 3 3 3  total 32 reps

Scaled...6 rounds 160 lb assisted pull ups 

sustituted elliptical for running

20+8
7+6+6
5+5+5+4+4+3+1
74reps rx

RX：14-10-8-6-5-5-6-5-4-4-4-4-4-4.
（83reps）
https://youtu.be/xTDpTiDCGP0

(Reposting from yesterday in case someone skipped looking at the Rest Day comments)

Continuing my annual tradition (although I said last January 1st that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 3,700 WODs, and makes a handy, searchable, (631 page!) reference document.

The document in the link below is updated through December 31st, 2020.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment might be lacking.  A couple of them are real bears.

(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)

I’ve been collecting the WODs for a *long* time, and I (again) believe that 2020 will mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 181225 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16 years.  So if I go through it four more times, that’ll put me at the ripe age of 118. :-}

Then again, I’ve very much enjoyed the physiology primers that look at different parts of the body and how they work!  And the health and diet pieces too, so as long as I’m perusing the site, I might just continue compiling.  We’ll see!

All the best to each of you in 2021 and beyond,

David T. M/61/5'8"/179

https://drive.google.com/file/d/10EWXvDvEm2vQgd_raBDAAVuyHQKm9grM/view?usp=sharing

43 reps.. used mixed grip for most of the sets 

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

Scaling notes are back for the New Year!!! This is good news for people like me.

Champions Club Scaling Notes

RANT
I saw they were going to start including the scaling notes with the workouts, but doing these helps me think things through with the peeps at the gym, so I'd like to keep going with it. I might change the format a bit but here's the thought behind the technique/consistency/intensity scale.

With the technique scale, I think about this in terms of, "okay, I'm coaching this new kid and we need to make some progress to catch them up with the veterans of the group." For this workout, strict pull-ups aren't really a limiting factor for this person being in a group; either they can do them or they can't. But if they don't have a solid kipping rhythm and I throw them in with a big group then it's going to be a rough session. 

For a consistency scale I'm thinking about trying to emphasize the "organic" components of fitness, and usually that means stamina and strength. So I'm trying to get a new person to catch up with the group in terms of how fast/well they finish a workout.

And the intensity scale is more of a test. The thing that I value the most about CrossFit training is that we are being asked to be competent in running, gymnastics, weightlifting, powerlifting, and plyometrics - that is a difficult task as a stand alone, but to keep all that in tact in the middle of a workout while we feel like we're going to die is a different story. Intensity, in short, seems like the single most challenging variable to our form. This scale is either for trying to expose some flaws of experienced athletes, or to challenge some basic foundations of beginners.

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done at a distance that can be used as either an intensity piece or a recovery piece

MAIN DECISION
Run or pull-ups: which do you want to emphasize?

TECHNIQUE SCALE
10 rounds of:
2:00 running jump rope
2:00 kipping pull-up practice

CONSISTENCY SCALE
Game this thing a bit and try to get the same number of pull-ups each round.

INTENSITY SCALE
Sprint the run, use that heavy breathing to challenge your hollow body position on pull-ups. Allow yourself two or three sets on pull-ups instead of 1.

MY STUFF
I pr'd on my strict pull-ups: 24 on the first set. I set goals based on my favorite basketball players and my rounds went as follows: 24 (Kobe), 11 (Isiah Thomas), 8 (Kobe), and then I got 6 each on the last 4 rounds (Dr. J? Eddie Jones? Literally anyone besides LeBron). Also did short sprints with a short rest on the last 7 minutes.

GENERAL FEAR LEVEL: 6