14:10 with only reverse pull ups as a modification today. The first 10 I was much stronger than previous…..I could hold myself up longer than last week. Thanks for a great workout!!
11:05, had to sub 20 bicep curls (20#) and 20 bent-over rows (20#) for pull-ups (haven't gotten my pull-up bar in the mail yet. It's on its way!) P.S. How do you do the pull-up with the band? My friend was telling me that she does that at her Crossfit gym she goes to but how do you do it from home?
Here's a really great video on how to do assisted pull ups and work your way up to a pull up with resistance bands. In the video he steps on it with one foot, but I do it with both. https://www.youtube.com/watch?v=NSIBm-RueNQ
13:21 Hi, I'm a first timer. I was actually very surprised at how well I did. I had to walk a little during the run, but not much. Used a band on the pull-ups.
9:26 as rx'd except 15 pull-ups were chair assist. excited my run was a 9:20 pace and that is great for me! Beautiful sunny day in Spokane, wa. Have a great day!
I just found this site today, but i am SO happy i did! This looks awesome! I'm going to attempt it tonight once my baby sitter (aka my husband) gets home!
Megan-Most of us don't have access to barbell weights so we use dumbells. If it says 20 lbs, that means 20 lbs in dumbell weights, not 20 lbs added to a bar. If you look on the right side of the home page and scroll down, you'll see links to how to do the work outs with dumbells. Hope that clarified it for you!
Did the run in 5:50, then I did the pull ups at the park, unassisted. Many breaks between, first time trying unassisted. Took me 6:22 to do all 30. Then I went home and finished with the thrusters, took 2:30. Total of 14:02.
Shout Out to my WOD Sister, Heather Foster, who just underwent her second knee surgery in the last 6 weeks or so… She found every way to keep her WOD ON. She used every muscle but those immediately affected by surgery throughout the time between surgeries… and still ran circles around my uninjured self. Talk about heroes!
13:19 Pull Ups were much more like Pray Ups with a band. No weights at home but completed the thrusters with great form… 🙂
17:15 as rx'd, assisted pu. I can't believe I ran as much of the 1000 meters as I did!! Very proud of myself–I've never felt that way about exercising!!
15:29. Took 2 short walk breaks (30 sec or so) during the run and did resistance band pull downs for pull-ups (right now I'm not even close to being able to do 1 pull-up! Building my strength…maybe by the next 90 days I will be able to?).
11:35 with 30lb thrusters and jump up lower down pull ups. Cheated by breaking the thrusters and pull ups into two sets, so I did 25 thrusters , 15 pull ups, repeat. In other news, today I've officially lost 15lbs since I started last Halloween. Yayyy!!!
12:23 run at 7.7. pull ups from arm of treadmill so obv I wasnt pulling up my full body weight but I tried to not assist with my legs. I can see biceps popping out!
11:42 did this one Thurs – it was fast, but totally kicked my butt! eliptical for 1k (6:30) 20# thrusters sub push ups with knees on stability ball for pull ups ( will practice modified pull ups later tonight)
19:27 chair assisted pull ups. I run outside and I'm still wondering if my distance is correct since my times are always a lot longer then others for the running challenges. Didn't get to this work out until saturday, but still determined to complete them all in the 90 day challenge.
12:25. Did 10 jumping pull-ups and 20 pull-ups with band. Ran outside but inside for thrusters and pull-ups.
That was a good one!
10:36
Subbed resistance band pull down for pull ups
12:05
Assisted pull-ups with band.
Thanks for the wo!!
13:08. Lots of little breathers during thrusters and pulls ups. Mostly reverse pull ups. I need to look into the band everyone is mentioning..
I found mine on amazon. They are nice to have Look up videos on YouTube on how they are used if you don't know.
14:10 with only reverse pull ups as a modification today. The first 10 I was much stronger than previous…..I could hold myself up longer than last week. Thanks for a great workout!!
10:50 as rx'd with chair assist overhand pullups. Wow!
10:20. Did 4 pull ups on own, the rest chair assisted
8:13 reverse pull-ups all else as rx'd
Just did the original this weekend!
14.24 on elliptical . No pull ups today.
11:05, had to sub 20 bicep curls (20#) and 20 bent-over rows (20#) for pull-ups (haven't gotten my pull-up bar in the mail yet. It's on its way!) P.S. How do you do the pull-up with the band? My friend was telling me that she does that at her Crossfit gym she goes to but how do you do it from home?
10:06
Jump ups/slow down
Oh dear more running! Anybody wishing to have the push-ups back !!! ME ME ME
10:14
8#db's for thrusters
in place of pull ups (no bar) I did 30 gpu and 30 bench dips
11:30
Assisted PU's
10:20 as rx'd except used chair to assist pull-ups
10:10
25# thrusters
jumping pull-ups
I did yesterdays wod after this one.
11:43
60# assist pull ups
11:20 had to jump on the pull ups. 😉 great workout!
15:11 lower down from pull-up bar
11:11
25lb thrusters Pull ups on a rack bar. I really want a pull up bar. : )
11:31 as rx'd….5 full pull ups, 25 jump up/slow down
9:05 AssistedPullUp Machine At The Gym. First Ten WAs Too Much Assist At 90#, Then Dropped Down To 70# Assist And Felt a Good challenge
Here's a really great video on how to do assisted pull ups and work your way up to a pull up with resistance bands. In the video he steps on it with one foot, but I do it with both.
https://www.youtube.com/watch?v=NSIBm-RueNQ
Ran 4 miles
9:58
40lb Thrusters
Unassisted kipping pullups(I felt kind of weak today, not enough sleep).
13:21 Hi, I'm a first timer. I was actually very surprised at how well I did. I had to walk a little during the run, but not much. Used a band on the pull-ups.
6:09 on the run. And did squats on accident, got interupted and did pushups since I don't have a bar
10:37
mod pu (jump up, slow down)
15:40 but I live in the mountains so tons of hills when running ughhh besides i hate running ?
10:37
25# kettle bell swings (for a little variety)
chair assisted pull ups
Ran 5.21 miles then did (55:43)
10# dumbbell thrusters and boy push ups. (1:37)
=57:10
11:44
11:20
assisted p/u
10:29
30 lbs for thrusters
band/chair assisted pull ups
I can't wait to do non-assisted pull ups, without jumping or using bands or a chair at all!
11:08. Substituted as no pull up bar, so instead did, 15 horizontal pull-ups …all I could manage, then 20 push-ups, and 20 dips.
10:35
Jump up slow down
10:05
Chair assisted pull-ups
13:48, chair assisted pull-ups
13:44
50# thrusters
pull-ups w/ band assissted
9:25, 25 lb thrusters, jump up slow down pull up
12:51
9:26 as rx'd except 15 pull-ups were chair assist. excited my run was a 9:20 pace and that is great for me!
Beautiful sunny day in Spokane, wa.
Have a great day!
9:07 with pull-ups on the total gym. Did Mondays wod first which helped warm me up for the run.
9:39 with a break half way through thrusters.
13 min. Assisted pull ups. After an hour cycling class
12:45 as rx'd
Assisted pull-ups
I just found this site today, but i am SO happy i did! This looks awesome! I'm going to attempt it tonight once my baby sitter (aka my husband) gets home!
13:30
I did pull-ups using the treadmill.
Question, how do you do thrusters with only 20#s? Or do you add 20 pounds to the bar 45 pound bar? Can someone clarify for me?
Question, how do you do thrusters with only 20#s? Or do you add 20 pounds to the bar 45 pound bar? Can someone clarify for me?
Megan-Most of us don't have access to barbell weights so we use dumbells. If it says 20 lbs, that means 20 lbs in dumbell weights, not 20 lbs added to a bar. If you look on the right side of the home page and scroll down, you'll see links to how to do the work outs with dumbells. Hope that clarified it for you!
17:48 maybe I ran too far. Jump up pull downs.
Ahhhhhhh ok, thank you so much for clarifying. I was scared, I didn't know how I'd do 50 thrusters with 65 pounds lol.
11:03 incline treadmill, 2 10 lb dumbbells, pull-ups on treadmill bar
8:13
9:33 Although I was short the running portion by 100 m. otherwise as rx'd.
10:32
12:18!! Much better than i expected honestly. I loaded 20 lbs on my curl bar for thrusters and did kipping pull ups.
12:42 run as rx'd
16# thrusters
5 full pull ups, rest modified
Had to chant don't let this defeat you during the run. But I got thru it!!
9:32
Assisted Pull-ups.
SUPER sore from yesterday's workout that I did, so no attempt at this one today. I did do overhead squats:
2 x 24 lbs
2 x 38 lbs
2 x 44 lbs
2 x 50 lbs
Attempted a wall walkup again today, only barefoot this time – a little better than yesterday, but still not all the way up!
10:57, as rxed, 50 lb assistance on pull-ups. Pull-ups kick my rearend.
10:53 assisted pull-ups
9:05 chair assisted pull ups
18:14
16# thrusters
20 assisted pull-ups (machine)
But holy crap – I ran all 1000 meters!!! So proud of myself 🙂
11:20 – Horizontal Pull Ups
9:45 chair assisted pull ups
10:36 jumping pull-ups
And then ran 10 more minutes.
10:18
Assisted pull ups
16:07
At he gym…had to move around for equipt
14:10
14# thrusters and jump ups
11:35. Jumped up for the pull-ups. Great workout!!
9:32 rowing in place of running and jumping push ups.
Did the run in 5:50, then I did the pull ups at the park, unassisted. Many breaks between, first time trying unassisted. Took me 6:22 to do all 30. Then I went home and finished with the thrusters, took 2:30. Total of 14:02.
Bravo lady! You must feel awesome about those pull ups! That's really an accomplishment …one I haven't experienced yet!
12:05 My 12 yr old son surprised me by finding AND putting up our chin up bar- so jumping pu's, rest as rx'd…
12:26
25#
assisted pull ups
Today's wo with 15 lbs 11:43 and yesterday's wo
18 min. No wts. on squats
Shout Out to my WOD Sister, Heather Foster, who just underwent her second knee surgery in the last 6 weeks or so… She found every way to keep her WOD ON. She used every muscle but those immediately affected by surgery throughout the time between surgeries… and still ran circles around my uninjured self. Talk about heroes!
13:19
Pull Ups were much more like Pray Ups with a band. No weights at home but completed the thrusters with great form… 🙂
10:56 as rx'd with band assisted pull-ups and 20 min spin after.
10:46. Band asstd p/u otherwise as rxd
17:15 as rx'd, assisted pu. I can't believe I ran as much of the 1000 meters as I did!! Very proud of myself–I've never felt that way about exercising!!
13:00
13:30 ish, step assisted pull ups.
9:00 as rx'd with jump up/slow down pu
9:08; 40# lat pulldowns instead of pull-ups
10:59 ran on elliptical, 30 boy PU (no bar).
15:29. Took 2 short walk breaks (30 sec or so) during the run and did resistance band pull downs for pull-ups (right now I'm not even close to being able to do 1 pull-up! Building my strength…maybe by the next 90 days I will be able to?).
15:00 including the time waiting for the assisted pull up machine
15:00 including the time waiting for the assisted pull up machine
12:30, assisted pull ups
11:35 with 30lb thrusters and jump up lower down pull ups. Cheated by breaking the thrusters and pull ups into two sets, so I did 25 thrusters , 15 pull ups, repeat. In other news, today I've officially lost 15lbs since I started last Halloween. Yayyy!!!
Yippee!
19:02, knee ups for pullups, not that strong yet. can lift my body like two inches. 🙂
16:36 very assisted pu's 🙂
12:23
run at 7.7.
pull ups from arm of treadmill so obv I wasnt pulling up my full body weight but I tried to not assist with my legs. I can see biceps popping out!
10:55.
10lb for the last 30 thrusters. Tricep dips for pull-ups.
12:25
All rx'd
Did jump up pull ups
10:10
assisted pull ups
11:42
did this one Thurs – it was fast, but totally kicked my butt!
eliptical for 1k (6:30)
20# thrusters
sub push ups with knees on stability ball for pull ups ( will practice modified pull ups later tonight)
15:37
# 30 thrusters
9:25
14:48 with modifications.
Thusters with a resistance band and because there wasn't anything to do pull ups I did 30 bpu and 60 sec plank.
Had a sick baby yesterday so I'm a day behind!!
Didn't post yesterday. 9:02, did reverse pull ups
8:39
30push ups instead of pull ups
12:52 with pull ups done on the total gym 2nd pin from the top.
Much better than i expected honestly. I loaded 20 lbs on my curl bar for thrusters and did kipping pull ups.
Glyn Willmoth
11:07
Assisted pull ups
12:20 assisted pull-ups ran on treadmill
11:03 as rx'ed… Jumping pull-ups
30# thrusters and assisted pull-ups. 12:06.
19:27 chair assisted pull ups. I run outside and I'm still wondering if my distance is correct since my times are always a lot longer then others for the running challenges. Didn't get to this work out until saturday, but still determined to complete them all in the 90 day challenge.
Late entry – 9:53
Did this one but never posted and now can't remember my time.
Very assisted pull-ups
Pat #45 band pull ups – 11:22
Maria #25 band pull ups – 11:58
15:20-
pull-ups under treadmill
13:38
Did this past Friday (May3rd) 12:28.7 Pullups are soooo weak! Even with assistance band.
12:00, with 30# thrusters and assisted pull ups.