for time:
21x “L” pull-up
20x single-leg squat (alternating, total)
18x “L” pull-up
16x single-leg squat (alternating, total)
15x “L” pull-up
12x single-leg squat (alternating, total)
12x “L” pull-up
8x single-leg squat (alternating, total)
for time:
21x “L” pull-up
20x single-leg squat (alternating, total)
18x “L” pull-up
16x single-leg squat (alternating, total)
15x “L” pull-up
12x single-leg squat (alternating, total)
12x “L” pull-up
8x single-leg squat (alternating, total)
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CrossFit I Finally Got Up Early
for time:
21x assisted ring “L” pull-up from seated position
20x single-leg squat (alternating, total)
18x “L” pull-up
16x single-leg squat (alternating, total)
15x “L” pull-up
12x single-leg squat (alternating, total)
12x “L” pull-up
8x single-leg squat (alternating, total)
14:51
It’s possible my assisted Ls were so assisted by the end that they were more akin to body rows. But I did a few Ls without using my legs at all, which was surprising.
Forgot – sls were prom, 18″
–Scores–
Ralph A.: 19:24 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Borja G.: 22:31 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Jon H.: 14:41 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Erin K.: 20:57 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 13”)
Jeff T.: 13:01 (sub: strict bodyrow, squat)
Alex M.: 16:41 (sub: prom s.l.s, 18”)
Derek B.: 19:02 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Jessy C.: 21:13 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 13”)
Robbie S.: 18:22 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Erez Y.: 15:42
Steve M.: 19:19 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Alex H.: 18:08 (sub: “N” pull-up, prom s.l.s, 13”)
Ted K.: 26:56 (sub: strict pull-up, prom s.l.s, 18”)
Kris C.: 18:31 (sub: jump-stretch strict pull-up, red)
Cristian D.: 16:56 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Ryan D.: 20:16 (sub: “N” pull-up, prom s.l.s, 18”)
Mike S.: 11:32
Bill G.: 17:42 (sub: “N” pull-up, prom s.l.s, 11”)
Pete S.: 24:45 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18”)
Glenn C.: 24:42 (sub: jump-stretch strict pull-up, green, wall squat)
David O.: 20:44 (sub: strict pull-up, prom s.l.s, 18”)
Brian T.: 20:10
Campbell R.: 16:14 (sub: strict bodyrow, prom s.l.s, 18”)
Julie G.: 17:00 (sub: strict bodyrow, squat)
Rob K.: 21:16
Jigar S.: 12:47 (sub: strict bodyrow, squat)
Michael F.: 20:44 (sub: jump-stretch strict pull-up, red, prom s.l.s, 11”)
Kevin C.: 21:54 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Set S.: 22:05 (sub: jump-stretch strict pull-up, green, wall squat)
Josh O.: 13:59 (sub: strict pull-up, prom s.l.s, 11”)
Christy P.: 11:49
Steve D.: 21:19
Rufus L.: 25:55 (sub: strict bodyrow, wall squat)
Johnny A.: 23:42 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Jeff W.: 24:54 (sub: “N” pull-up, prom s.l.s, 18”)
Ravi S.: 17:21 (sub: jump-stretch strict pull-up, blue, squat)
Joe P.: 28:04 (sub: strict pull-up, prom s.l.s, 18”)
Teal B.: 22:40 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Noland C.: 23:22 (sub: jump-stretch strict pull-up, green, wall squat)
Roselena R.: 19:40 (sub: jump-stretch strict pull-up, red, prom s.l.s, 11″)
Drew P.: 20:16 (sub: “N” pull-up)
Ralph B.: 25:51 (sub: “N” pull-up, wall squat)
Rachel Z.: 16:31 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″)
Mark C.: 9:03 (sub: strict bodyrow, squat)
Ysbrant M.: 14:30 (sub: strict bodyrow, wall squat)
Keith H.: 17:21 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″)
Tod C.: 18:31 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″)
Dave R.: 8:36
Christine S.: 21:03 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Jeremy N.: 16:54 (sub: free hspu with kip)
Jen M.: 22:49 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; no 12, 8 )
Ross K.: 22:10 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″)
April H.: 20:32 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″)
Matt C.: 17:07 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″)
Charles H.: 26:28 (sub: prom s.l.s, 18″)
Sean F.: 22:21 (sub: “V” pull-up, prom s.l.s, 11″)
Jesse L.: 27:00 (sub: jump-stretch strict pull-up, green, wall squat)
Sidra C.: 21:57 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Jen O.: 24:40 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18”)
Linda K.: 16:27 (sub: strict bodyrow, wall squat)
Chad F.: 21:50 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Josh M.: 19:29 (sub: prom s.l.s, 18”)
Ivy F.: 27:24 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”; no 12, 8 )
Neil A.: 21:44 (sub: prom s.l.s, 18”)
David S.: 19:36 (sub: “V” pull-up, prom s.l.s, 18”)
Jerry C.: 21:10 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18”)
Amy D.: 19:15 (sub: jump-stretch strict pull-up, red, wall squat)
Leigh T.: 26:53 (sub: jump-stretch strict pull-up, red, wall squat; no 12, 8 )
Anne M.: 14:17 (sub: strict bodyrow, prom s.l.s, 18”)
Katherine C.: 16:30 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18”)
Stuart W.: 22:33 (sub: prom s.l.s, 18”; 21-21-20-20-18-18)
Wayne C.: 21:23 (sub: “N” pull-up, prom s.l.s, 18”)
Sofia J.: 12:09 (sub: strict bodyrow, wall squat)
Jeff B.: 15:17 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Meghan M.:17:34 (sub: strict pull-up; no 18, 16,15, 12)
Jennifer M.: 11:22 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18”)
Ben T.: 12:24 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18”)
Bradley D.: 20:54 (sub: jump-stretch strict pull-up, green, wall squat)
John B.: 20:15
Leota B.: 22:44 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″)
steve d:
caught yellow-handed
For the 7am-ers, who participated in this morning’s miseducation:
http://www.youtube.com/watch?v=UGVzNvwlrrI
Yes, Cristian. Yes.
Thank you for embracing this important experience and starting the learning process. This is how you become great—break the surly bonds of StuLu.
Remember: keep it simple. All you have to do this week is memorize “Hypnotize”…
J.O.H.N.
Nothing makes me sadder and more homesick than having no idea what the #$@* MPH folks are talking about.
Dead right, if the head right, Biggie there every night
Awesome – I think Hair Nation might have some serious competition from the old school rap channel…
You don’t even have to be not be here to not get it. 🙁