Wednesday, January 20, 2010

Wednesday, January 20, 2010

With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able.

Use as many sets each minute as needed.

This workout is scored by both the number of minutes and total pull-ups completed.

Compare results to April 30, 2009.

workout courtesy of

then, “Four-ten
for time:
two rounds; rest one minute between rounds,
tabata burpee*
+ 1-mile run

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. There is no rest between the second Tabata round and the one-mile run.

This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.

Compare results to September 16, 2009.


  1. StuLu | January 20, 2010 at 12:54 am

    Hey all,

    As may be coincidence I experienced a dual inspiration in my reading a book about marathon running at the exact moment that Coach John posted his upcoming goals and call to arms. Call it serendipity…better yet call it like a mother-in- law’s demand to move into your house. Beyond still: there is something soothing in the conquer of dread. Thus, I am thinking. I am contemplating. Perhaps the greatest revenge in laying down the gauntlet in this and saying I will commit to the Marine Corp Marathon is the great pleasure I will get in knowing that John and Mel will have to deal with me for the training. Ah, the sweetness of giving what is asked of you! I will make a decision on February 10th…for various reasons, not the least of which is that it may be a good time for me to commit to something that is well beyond my ability.

    Oh, the book I was reading. It was so marvelous and motivating, even beyond the obvious theme, that I obtained some copies of it and have placed them upon the great ass-alter of MPH (the windowsill) so that you can all take one home and be inspired as well. Or not. You decide.

    And, for the record, John’s post this weekend was certainly one of the most inspirational things I have ever read here. So much so that I was left speechless at first. Which is saying something for me.

    I am always amazed at how human thoughts can be so aligned: thus, I wonder….did you all think like me? (God help you if you did!) No, really, were you all thinking that “I want to do this with John..but I am scared, and a marathon is hard, and I don’t think I can commit to something so…well, committing.” I can’t help but say that this is the very reason why we should do it. I was calculating tonight that it is a little over hundred times up and down Church St. (I checked the math with Steve and Neil and they concur). How bad could that be? The distance that is.

    Finally: Rob: You the Mambo Jamba: Good luck today….you will knock em dead and I am sure represent our little community better then anyone. I am proud to call you my friend. And I hope in turn that you mention in the interview our great friendship and the fantastic influence I have had on you in your endeavors. (if you need to borrow some LuLu Lemon clothes for your photo shoot let me know..I got you covered.)


    • Mrs. Finkenstadt | January 20, 2010 at 10:00 am

      What is the name of the book?

    • Rob | January 20, 2010 at 10:10 am

      Stu – consider it done. I am all good at the moment on LuLu gear, but I appreciate the offer.

  2. aschneidau | January 20, 2010 at 7:26 am

    Stu, I took a copy and started reading last night – it was hard to put down. Thanks so much!! Good luck Rob!

  3. coach | January 20, 2010 at 9:09 am

    Shana S.: 8 rounds + 3x pull-up, 3,4, 17:21 (sub: jump-stretch pull-up, green)
    Tamra F.: 9 rounds + 5x pull-up, 4,3, 19:04 (sub: jump-stretch pull-up, blue)
    Kim H.: 14 rounds + 13x bodyrow, 2,1, 15:08 (sub: bodyrow, 800m run)
    Ralph A.: 9 rounds + 3x pull-up, 3, 3, 17:32 (sub: jump-stretch pull-up, green)
    Kris C.: 7 rounds + 5x pull-up, 5, 4, 16:15 (sub: jump-stretch pull-up, red)
    Lynsey H.: 12 rounds + 5x pull-up, 3,3, 20:03 (sub: jump-stretch pull-up, green)
    Erin K.: 9 rounds + 5x pull-up, 4, 4, 17:33
    Erez Y.: 10 rounds + 6x pull-up, 5, 5, 16:32
    Borja G.: 12 rounds + 11x pull-up, 4, 4, 16:05
    Mike D.: 10 rounds + 3x pull-up, 5, 4, 15:47
    Kristie K.: 15 rounds + 3x bodyrow, 4, 3, 13:53 (sub: bodyrow, 800m row)
    Jessica H.: 11 rounds + 10x pull-up, 5, 6, 14:37
    Sean M.: 9 rounds + 7x pull-up, 3, 3, 18:20 (sub: jump-stretch pull-up, blue)
    Stu W.: 10 rounds + 1x pull-up, 5, 5, 16:24 (sub: jump-stretch pull-up, red)
    Mike S.: 15 rounds + 13x pull-up, 5, 4, 15:49
    Mayra C.: 12 rounds + 8x pull-up, 4, 4, 17:18 (sub: jump-stretch pull-up, blue)
    Caitlin F.: 12 rounds + 10x pull-up, 5, 4, 15:48 (sub: jump-stretch pull-up, green)
    Ravi S.: 10 rounds + 6x pull-up, 4, 3, 16:28
    Josh O.: 8 rounds + 4x pull-up, 6, 2, 17:11 (sub: jump-stretch pull-up, red)
    Neil A.: 14 rounds + 10x pull-up, 7, 3, 16:34
    Ivy F.: 13 rounds + 13x pull-up, 4, 4, 17:52 (sub: jump-stretch pull-up, red)
    Jonathan H.: 10 rounds + 8x pull-up, 5, 4, 16:31
    Jeff W.: 9 rounds + 8x pull-up, 5, 5, 16:48
    Ted K.: 9 rounds + 9x pull-up
    Rob K.: 16 rounds + 11x pull-up, 5, 5, 15:39
    Charles H.: 14 rounds + 8x pull-up, 5, 5, 17:40
    Joe P.: 12 rounds + 6x pull-up, 5, 4, 16:55
    Sidra C.: 8 rounds + 5x pull-up, 5, 4, 19:26 (sub: jump-stretch pull-up, blue)
    Linda K.: 10 rounds + 10x pull-up, 4, 4, 13:55 (sub: bodyrow, 800m run)
    Jen M.: 10 rounds + 5x pull-up, 4, 3, 16:57 (sub: jump-stretch pull-up, red)
    Amy D.: 10 rounds + 5x pull-up, 5, 4, 17:37 (sub: jump-stretch pull-up, red)
    Adam H.: 10 rounds + 9x pull-up, 5, 4, 16:03 (sub: jump-stretch pull-up, red)
    Jason H.: 11 rounds + 10x pull-up, 7, 6, 16:37
    Joanna L.: 10 rounds + 5x pull-up, 3, 5, 17:13 (sub: jump-stretch pull-up, red, 1600m row)
    Adam C.: 12 rounds + 9x pull-up, 5, 5, 15:59
    Christy P.: 18 rounds + 11x pull-up, 7, 6, 15:16
    Thomas M.: 11 rounds + 9x pull-up, 5, 5, 16:14
    StuLu: 9 rounds + 8x pull-up, 4, 4, 17:37
    Roselena R.: 8 rounds + 4x pull-up, 3, 3, 19:55 (sub: jump-stretch pull-up, red)
    Amy S.: 9 rounds + 5x pull-up, 4, 6, 17:46 (sub: jump-stretch pull-up, green, pushup in 2nd round)
    Christine S.: 9 rounds + 9x pull-up, 6, 5, 16:34 (sub: jump-stretch pull-up, red)
    Hassan D.: 8 rounds + 6x pull-up, 2, 3, 19:04 (sub: jump-stretch pull-up, blue)
    Wayne C.: 11 rounds + 7x pull-up, 5, 5, 17:57 (sub: jump-stretch pull-up, red)
    Jenn J.: 11 rounds + 7x pull-up, 4, 3, 18:00 (sub: jump-stretch pull-up, green)
    Sean F.: 12 rounds + 12x pull-up, 4, 4, 15:53 (sub: jump-stretch pull-up, green)
    Dennis D.: 7 rounds + 5x pull-up
    Meghan M.: 10 rounds + 10x pull-up, 5, 5, 16:51
    Dave R.: 17 rounds + 13x pull-up, 6, 5, 16:51
    Teal B.: 9 rounds + 7x pull-up, 3, 3, 20:59 (sub: jump-stretch pull-up, green)
    Ricky B.: 14 rounds + 9x pull-up, 4, 4, 16:41

  4. train2live | January 20, 2010 at 11:28 am

    Well, what gym doesn’t have a pull up bar? The one my sister goes to…unbelievable! I was not able to do the pull up portion of today’s work out. I may still try to find something to pull myself up on later today… My burpee score was 5, 3. Total time 16:11.


  5. Mrs. Finkenstadt | January 20, 2010 at 1:23 pm

    Next time: Tabata Burpee Backflips- see video in today’s post at !

  6. coach | January 20, 2010 at 1:41 pm

    Jenny M., Sid, Amy, Chuck, Linda, Joe—thank you so much for coming in at 12p to support Rob and our community. We just wrapped up the interview (that should be entertaining…yikes), and Rob is taking them home. No, really.


    • Rob | January 20, 2010 at 3:29 pm

      Yes, thanks guys for coming out! After tearing only 4-5 times in my Crossfit lifetime, I managed to tear while being filmed. Fantastic. And I did it right – tearing in a total of four places on two different hands.

      Interview just finished over here! I thought they were very nice. I wasn’t able to shower, so you’ll see me in my sweaty t-shirt and sweaty hair. I don’t think this is going to jump-start my modeling career.

      • Jessica | January 20, 2010 at 3:48 pm

        Way to go, Rob! It looks like you put in a really impressive performance, wish I could have seen it. In fact, all the 12p performances look smokin, congratulations to everyone.

        If it was a choice between blood and a roll of tape on your hand, I’m sure the blood looked a lot more impressive. (I’m just sayin, Neil…)

      • coach | January 20, 2010 at 3:57 pm

        Thank you a hundred times, Rob. I can’t believe the interview just finished. I can’t wait to see the finished product—everything but myself on camera, that is.

        And I’d forgotten about your hands. In fact, you and Chuck managed to land two of the top ten worst tears I’ve ever seen, all while being filmed by a news station that broadcasts in 13,258 countries…or however many she said. The best part was when the cameraman took up a position right in the middle of triage, while BK tried to repair you, rubber gloves and all. That’s great work.


        • Rob | January 20, 2010 at 4:39 pm

          I know, he had a nice closeup of BK bandaging over my bleeding hand. I felt guilty that this might become the focus on the filming.

          As far as the interview, I totally struck out on the question why we shouldn’t be eating grains. I was thrown for a loop because milk was included in the question, and milk requires a different response. So all I was able to utter about grains was “toxins,” which is only about 20% of the story. Totally forgot to mention the lack of nutriets, the empty calories and, most importantly, the negative insulin effect. Next time. . . .

  7. StuLu | January 20, 2010 at 4:49 pm


    All-right, I admit that I have become a bit angered over this. It’s bad enough that I get blown away each day by you in times and weights, have less pectoral definition, less hair, and am not an attorney; but now I am losing out in the media race. I have thus fired my current publicist and hired a well connected LA agent who has assured me that I will be on Oprah by winter’s end. She is also working on a pilot for an HBO series called “StuLu and LuLu” and that she thinks that Clooney guy will probably take my role.

    Really, I am happy that all went well. Happy for you. Really, really happy. (If I just keep saying that to myself I will feel better).



    • mikeheartspullups | January 20, 2010 at 5:06 pm

      Isn’t Oprah canceled? I’m just saying…

      • StuLu | January 20, 2010 at 9:07 pm

        Great…my new publicist is lying to me already….

    • Rob | January 20, 2010 at 9:12 pm

      When “StuLu and Lulu” gets nominated for an Emmy, please remember to include me in your acceptance speech.

  8. alex m | January 21, 2010 at 11:46 am

    Was able to do the Tabata + 1-mile run portion of this WOD.

    5, 4, 14:44


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