DEAL EXTENDED ON LEVEL 1 AND LEVEL 2 COURSES

Tuesday

220315

Workout of the Day

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

Post number of strict pull-ups completed each round to comments. Compare to 210102.

Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows

22.3 at CrossFit Antwerpen, Belgium

Comments on 220315

61 Comments

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Sebastian Wieczorek
July 20th, 2022 at 8:30 am
Commented on: 220315
wu/		bike, slihps, pvc basics

wod/		amrap'21
			max. strict pull ups (odd rnds)/strict chin ups (even rnds)
			treadmill:
			400m run (0:00-7:00)
			200m run (7:00-14:00) 
			100m run (14:00-21:00)
				10, 5, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 1

post/	accessory, crosser, stretch, bike
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Clint Michael
June 30th, 2022 at 4:31 pm
Commented on: 220315
400m-16 reps
200m-15 reps
100m-14 reps

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Chris Meldrum
June 3rd, 2022 at 6:17 pm
Commented on: 220315
With 20# weight vest, 58 total pull-ups. 

21:00-14:00 strict pull ups: 11, 10
14:00-7:00 strict pull ups: 7,6,6
7:00-0:00 strict pull ups: 4,4,4,3,3 

Tried to run a little faster than normal (with the vest).  The strict pull-ups are fatiguing but you can catch your breath there.

49m/5'10"/180
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Diego Iriberri
May 11th, 2022 at 6:00 pm
Commented on: 220315
0/7      -12-10-
7/14    -8-6-6-
14/21 -5-4-4-4-
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Leonel Manzilla
April 26th, 2022 at 3:12 am
Commented on: 220315
Male Rx 

400 10 400 9 400
7 200 5 200 5 200
5 100 4 100 4 100 4 100 4 100 2 time

Total = 59 reps


Been improving in my pullups, my PR was 6 strict pu, now is 11!

175cm84kg24y
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Jeff Chalfant
April 6th, 2022 at 12:29 am
Commented on: 220315
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. 

heavier today and ate/no time for a warmup so started cold today.
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Alexandre Crick
March 30th, 2022 at 11:12 am
Commented on: 220315
Rx. 70reps

https://youtu.be/aDB0uiSUSII
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Pavel Lyubanskiy
March 24th, 2022 at 3:45 am
Commented on: 220315
20-12-9-8-7-7-6-5-6-6-5-4
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Stephen Brown
March 23rd, 2022 at 9:40 am
Commented on: 220315
Beginner option AMRAP 14 Mins 
200m jog 
10 Bar rows 
6 rounds
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Jeffrey Howard
March 21st, 2022 at 10:12 pm
Commented on: 220315
M/26/5'8"/160lb
CrossFit AFK

15-12-7-7-8-5-5-5-5-5
(Runs were a moderate pace on the road. Pull-ups felt good other than my chest is pretty tight from the strict pressing the day before. Held bigger sets than last time but one set less, so it's a trade off.)
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James George
March 21st, 2022 at 1:58 am
Commented on: 220315
54/5’10/215

10,10,8,8,5,5 = 46 reps
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Ralph Keeley
March 19th, 2022 at 5:25 am
Commented on: 220315
M/36/6'/170#

16/13
7/7/7/7
5/4/4/5/4/4/5
88 Reps

(210102: 18/10/6/5/5/6/4/4/4/4/4/4/3 for 77 reps)

Deo gratias
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Fabian Delaflor
March 17th, 2022 at 8:56 pm
Commented on: 220315
400 m - 10-7-5 pullups
200 m - 8-5-4 pullups
100 m - 5-4-4 pullups
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Jon Wilson
March 17th, 2022 at 5:55 pm
Commented on: 220315
10-9
5-5-5
4-4-4-4-4-4
58 total
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Roger Munger
March 17th, 2022 at 5:20 pm
Commented on: 220315
105 neutral grip pullups
1750m
M/55
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Matt Cairns
March 17th, 2022 at 5:16 pm
Commented on: 220315
10-7-8-7-5-5-3
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James Gentile
March 17th, 2022 at 12:33 am
Commented on: 220315
completed 3/16 in the a.m. 

14-12-10
8-7-7
7-7-7-7

87 reps. 

2.2 km ran. could have picked up the pace on the runs, used as recovery. grips this time versus last year.

210102 - 74 reps
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Lincoln Kerger
March 16th, 2022 at 9:04 pm
Commented on: 220315
Rx: 13-11-10-7-6-6-6-5-5-5-4-4-4 = 86 reps

Compare to 210102: 88 reps. Couldn't keep it strict for long after the first 3 rounds this time. Maybe less sleep, crappy food today, something else. Next time.
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Cameron Randall
March 16th, 2022 at 3:12 pm
Commented on: Workout Tips for 220315
101 pull-ups
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Jim Rix
March 16th, 2022 at 1:11 am
Commented on: 220315
Deadlift 10-10-10-10
225#

59/5’8”/157
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Sam K
March 15th, 2022 at 11:59 pm
Commented on: 220315
Mostly strict pull ups, lil kipping on last rep some rounds. Easy jog today because my body says so.

80 reps

M/30s/225lbs
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Bill Keelan
March 15th, 2022 at 11:54 pm
Commented on: 220315
M/58/6'/180lbs
Kip Pullups 8,8,8 with 400M run following pullups
Kip Pullups 8,6,6 with 200M run following pullups
Kip Pullups 6 + Ring Row pullups 12,12 with 200M run following pullups
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Isaiah Jackson
March 15th, 2022 at 10:57 pm
Commented on: 220315
Rx: 
Total Strict Pull-ups: 157

32, 21,13
12, 9, 9, 9, 8
8, 8, 7, 7, 7, 7
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Chris Jordan
March 15th, 2022 at 10:51 pm
Commented on: 220315
Rx, My score:
15/10/8/
6/6/6/6/
5/5/5/5/4 
= 81 res
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Antonio Alves
March 15th, 2022 at 10:16 pm
Commented on: 220315
Modified:
--
Complete as many reps as possible in 21 minutes of:
Max-rep inverted rows 
20/10/5  burpees

0-7: 		25 + 17 + 14  rows  + 20 + 20 burpees (56 + 40)
7-14: 		10 + 11 + 10 rows + 10 + 10 + 10 burpees (31 + 30)
14-21: 	9+8+8+7+6 rows  + 5+5+5+5+5 burpees (38 + 25)

125 rows + 95 burpees
Compare to (different scale): 111 rows 

--
10 km biking just before WOD. 
Peace.
(edited)
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Travis Schwartz
March 15th, 2022 at 10:13 pm
Commented on: 220315
48 pull ups
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Charlie Pokorny
March 15th, 2022 at 9:53 pm
Commented on: 220315
119 reps Rx'd
17 sets:
18-15
9-8-7-7-7
5-5-5-5-5-5-5-5-4-4
210102 was 102 reps / 15 sets
m/53/5'11"/190#
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Coastie Nick
March 15th, 2022 at 10:31 pm
Beast
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William Laerte
March 15th, 2022 at 9:46 pm
Commented on: 220315
total 27 scale
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Coastie Nick
March 15th, 2022 at 9:34 pm
Commented on: 220315
Rx’d:
21:00-14:00 strict pull ups: 22,14
14:00-7:00 strict pull ups: 9,7,6,6
7:00-0:00 strict pull ups: 5,5,5,4,5,4,5,4

101 reps total

210102:
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
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Jim Rix
March 16th, 2022 at 1:14 am
Great improvement!
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Coastie Nick
March 16th, 2022 at 11:28 am
Thanks!
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Carol Marks
March 15th, 2022 at 9:28 pm
Commented on: 220315
F/55/GarageGym

Did rowing instead, recovering from gout. 

beginners option
14 min AMRAP :

200m row
10 ring rows 

= 7 rounds + 100m row
I did slow jog the first 2 rounds. :(
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Nate Gordon
March 15th, 2022 at 9:21 pm
Commented on: 220315
11-10-9
7-7-5-5
5-5-5-5-5
79 total compare to 76
(edited)
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Brian Louchis
March 15th, 2022 at 9:15 pm
Commented on: 220315
65 reps Rx

Compare to 210102: 67
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Jason Williams
March 15th, 2022 at 8:19 pm
Commented on: Workout Tips for 220315
Could someone explain the running portion of this workout
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Coastie Nick
March 15th, 2022 at 9:41 pm
Set a countdown timer for 21 minutes. During the first 7 minutes (21:00 to 14:00 if counting down), run 400 meters to start the workout and every time you drop from the bar after doing as many strict pull-ups as you can. During the second 7 minutes (14:00 to 7:00 if counting down), not run 200 meters when you drop from the bar after doing as many strict pull-ups as you can. Lastly, during the third 7 minutes, run only 100 meters between sets. It took me a little while to get it down the first time this workout came up last year.

If you look at my scores above, each number in each time period is a set of pull-ups. 2 set completed during the first seven minutes, 4 during the second seven minutes, and 8 during the third seven minutes.
(edited)
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Jason Williams
March 15th, 2022 at 8:19 pm
Commented on: Workout Tips for 220315
Could someone explain the running portion of this workout
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Nate Gordon
March 15th, 2022 at 9:25 pm
start by running 400m then max rep set of strict pullups for minutes 0-7. In minutes 7-14 run 200m, then max rep pull ups. In minutes 14-21 run 100m then max rep pull ups until time expires.
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Charlie Pokorny
March 15th, 2022 at 9:25 pm
For the first 7 minutes, alternate between running 400m and a max set of unbroken strict PU
Then, for the next 7 minutes (min 14-21), continue but running 200m instead of 400.
And for the final 7 minutes (min 14-21), running 100m alternating with PU.

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Aaron Brumit
March 15th, 2022 at 7:53 pm
Commented on: 220315
6 strict,8 kipping
7,3 / 4,3 / 3,5 / 3,3
13 ring rows / 8 rr / 10 rr / 3 rr 
34 rr, 22 kipping, 23 strict
79 reps
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Dezert Sky Kiddoo
March 15th, 2022 at 7:51 pm
Commented on: 220315
Total: 61 rx
7min: 14/10
14min: 8/8/6
21min: 5/5/5
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Derek Eason
March 15th, 2022 at 7:42 pm
Commented on: 220315
Rx   132 reps

20/16/13/10/9/8//8/7/7/7/7/6/6/6/2 reps




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Coastie Nick
March 15th, 2022 at 10:32 pm
Damn
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Jim Rix
March 16th, 2022 at 1:12 am
As always, awesome, Derek.
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Benjamin Schill
March 15th, 2022 at 6:41 pm
Commented on: 220315
M/44/6’3”/215

78 pull-ups
2300m

lots of sets
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Johnny Saltigerald
March 15th, 2022 at 6:32 pm
Commented on: Workout Tips for 220315
89
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Jonathan Elmore
March 15th, 2022 at 4:57 pm
Commented on: 220315
125/15 rounds Used bar and rings strict and kipping compared to 167 all kipping last time not sure on rounds
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Farid Yarbuh
March 15th, 2022 at 4:21 pm
Commented on: Workout Tips for 220315
98 pull ups 
R1  26 pull ups 
R2  35 pull ups 
R3  37 pull-ups
(edited)
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Johnny Saltigerald
March 15th, 2022 at 6:31 pm
Strict or Kipping ?
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David Whiteman
March 15th, 2022 at 4:16 pm
Commented on: 220315
61 strict pull-ups 

400M - 10,10
200M - 5,5,5,5
100M - 3,3,3,3,3,3,3

M/49'5'7"/170#
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Steve Day
March 15th, 2022 at 3:39 pm
Commented on: 220315
74 strict pullups
800m/25
800m/26
500m/23
(edited)
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Samantha Farina
March 15th, 2022 at 2:48 pm
Commented on: 220315
I'm seriously old school, and love that people still post their times here. ❤️
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Chris Sinagoga
March 15th, 2022 at 5:37 pm
How old school? There seems to be quite a few from the 06-08 era that are still on here regularly
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Michael Arko
March 15th, 2022 at 1:12 pm
Commented on: 220315
80 pull-ups all strict
last 7min was sets of 5
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Michael Arko
March 16th, 2022 at 2:45 am
Last time 66, mix of strict & kipped, shortest sets were 4. So today was WAY better. Another testament to C2 rower. Get one!
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Randy Crooker
March 15th, 2022 at 12:54 pm
Commented on: 220315
Strict:11-8-6-5-6-4-4
strict + kipping: 3+7, 3+7
kipping: 12
total 76

compare to 210102
strict- 11, 7, 6, 3, 5, 4, 4, 5, 2 = 47
kipping- 10, 10, 10 = 30
total = 77
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Charles Meyers
March 15th, 2022 at 12:34 pm
Commented on: 220315
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
. From 0:00-7:00  run 400, from 7:00-14:00 run 200, 
rd 1 400 meters and 13 neg pull-ups
rd 2  600 meters and 16 neg pull- ups
rd 3 400 meters and 22 pull-ups
(edited)
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Przemek Tomaszewski
March 15th, 2022 at 10:45 am
Commented on: 220315
M/43/172 cm/71 kg

Every 2 min. for 12 min.
3 Strict Pull-ups

AMRAP 21
30/15/8 Burpees
MaxRep Ring Rows

13,10,8,5 - hands under the rings
10,7,5 - in the middle
7,7,7,8,2 - legs under the bar

89
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Amedeo Alessio Cerea
March 15th, 2022 at 8:41 am
Commented on: 220315
10-10
8-6-6
6-5-5-4-3
Tot: 63
(edited)
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Chris Sinagoga
March 15th, 2022 at 12:40 am
Commented on: 220315
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long and medium. Using cardio/endurance to challenge our pulling strength/stamina. A twist on Nicole with a little bit more emphasis on intensity.

ASSUMED
You have the capacity for strict pull-ups to add to the cardio effect of the workout

MAIN DECISION
Emphasize the run or the pull-ups?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 kips

CONSISTENCY SCALE
As is, coast on the run to get the most out of strict pull-ups. Scale to rung rows if needed.

INTENSITY SCALE
Sprint the run, live with whatever happens on the pull-ups.

MY STUFF
Didn't leave myself enough time today - ended up doing AMRAP in 15 minutes of 4 down-and-backs in the gym and 8 strict pull-ups

GENERAL FEAR LEVEL: 6
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