1 of 6
1
Thursday, September 20th, 2012 - Weighted pull-ups
Posted: 19 September 2012 04:46 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9838
Joined  2007-01-08

THURSDAY 120920

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 120228.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 19 September 2012 04:49 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14101
Joined  2004-06-18

If you can do even one pull up then today you are a Big Dawg.

If you cannot do a pull up use the lowest assist possible and do the suggested reps.

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 20 September 2012 03:22 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

BS, sprint (bench)

Wu:
F&J, pass throughs (very short wu today, time-issue)

SWOD:
Bench 3x5x76 kg

DWOD:
Complete 8 rounds:
3 Squats @ 65% of 1 RM (used 65 kg)
20 yard Fly Start
*Mark out a 30 yard run with a cone at 10 yards into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 10 yard mark. Sprint the last 20 yards at full speed. Have someone start the run and time it from the 10 yard line to the 30 yard line, so a flying 20 yard time is completed.

*Rest 90 seconds between efforts. (didn´t rest, just the walk back to the bar)
Sprints 3:51 to 4:00 s.

Co:
5x20 meter farmers walk 2x26kg db

MWOD:
pigeon stretch, hamstring stretch, roller on back
50 hollow rocks

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 20 September 2012 03:43 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
running drills
stretching
barbell skills

Catalyst Training:
3x4 Power Snatch 145#
3x4 Power Clean 165#
3x4 Power Jerk 165#
5x3 Snatch High Pull 145#

Mini WOD:
3 rounds
row 600m
15 DB push press 40#

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 20 September 2012 04:20 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2643
Joined  2008-08-16

From BrandX 120917

AMRAP 12 of
- 5 Front squat, bodyweight = 73kg
- 10 Chest to bar pull-ups
- 15 Box jumps, 60 cm box
4 rds + 5 FS = 125 reps

My quads are on fire… Would have liked to ride my bike for 20 mins as a cash out, but had to leave to work.

BTW: 73kg x5 x5 is a PR

 Signature 

“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/44/5’10”/75kg

Profile
 
 
Posted: 20 September 2012 04:34 AM   [ Ignore ]   [ # 5 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  681
Joined  2011-08-28

120919

Pack(ish)
21-15-9 reps of:
185 pound Deadlift
95 85 pound Overhead squat

Time: 7:45

DLs first set broken 15-6, last two unbroken.  OHSs broken 15-6, 10-5, 9.  My biggest problem with OHS in this WOD is heavy breathing and squatting.  Weight was good.  Disappointed with the time though - kinda felt like I was dragging this morning.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 20 September 2012 04:44 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  801
Joined  2009-11-18

55-minute walk
5.6km

Barefoot on treadmill. Bad idea.

 Signature 

F/29/5’10/100

Profile
 
 
Posted: 20 September 2012 06:26 AM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  596
Joined  2012-05-16

First crossfit WOD done early in morning. (started about 7:30 am) LOVED IT.

Warmup
Single-unders, 20 seconds Toe on wall calf stretch (both feet) x 2

Shoulder external rotation work , Hip Opener Stretch (both legs. about a minute of work each round), 7 knees to elbows x 2

sit in bottom squat position, Couch stretch x 2

Hamstring stretch (leg up on bench),5 slow air squats, legs crossed bentover hamstring stretchx 2

Had to reduce the total sets for each round from 3 to 2 for sake of time.

Cash-in
Recon Ron

5 - 4 - 3 - 3 - 2

CFSB: Bicep Curl

65 x 5

85 x 3

115 x 3

WOD- Clean and Jerk

For Time:

115 pound Clean and jerk, 30 reps

Time: 4:55

Holy tired legs batman. After the weighted lunges today it didn’t take much to tire the legs today. Plan was to do 3 sets of 10 with each set being about a minute long with a 20 sec break between sets. Goal was total time in 4 minutes. First set was done as planned. But by rep 15 i was starting to get smoked. So more breaks, more just looking at that stupid bar waiting for something to happen. Still relatively happy with the time.

Cashout
Walked dog

Achilles stretch

 Signature 

M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
Posted: 20 September 2012 06:28 AM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  233
Joined  2012-09-17

I hope I did this right, given I’m a total novice…

CFWU 3 rounds Sampson stretch, 6-10 reps of overhead squat with PVC, push ups, sit ups, pull ups (no kipping). good mornings with PVC

Weighted pull ups 7 sets of one rep max (15lbs, 25, 35, 45, 45, 45, 45) 45 felt like the max I could do from a dead hang; I could just get my chin over the bar.

I may try to go for an easy run later if time permits…

Comments appreciated on whether or not I did that right. (Actually, after watching the demo, I should have tried to kipp the weighted pull ups. I think I could have done more weight with some kipping, but I thought you were supposed to do them strictly from a dead hang) Next time.

 Signature 

Male 45 5’10” 175ish, “Life begins at the end of your comfort zone.”

Profile
 
 
Posted: 20 September 2012 06:34 AM   [ Ignore ]   [ # 9 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  55
Joined  2012-07-22

CFWU (Except for pullups and dips)

WoD

Weighted pull ups
1-1-1-1-1-1-1

I tried to get one without any assist and I can’t. Soooo I went to the Gravitron and started with 40# offset which is less than i usually use and took it from there.

I weighed 222# this morning. The weight listed is the offset used.

40#-35#-30#-25#-20#-15#-10#f

I failed on the last rep so i went back to 15# and tried again. I failed on that one so I went back to 20# and struggled that one through.

I’m happy though because I see my pull ups getting better every week. This motivates me.

 Signature 

If you’re going to be a bear… be a Grizzly!

M/44/6’3”/225

Profile
 
 
Posted: 20 September 2012 07:08 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

CFWUx2


Weighted pull-ups 1-1-1-1-1-1-1 reps
70-72.5-75-77.5-80-82.5-85-90f

85 was chin fully above bar 90 was nose to bar just could not get the chin over

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 20 September 2012 07:56 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1545
Joined  2009-06-24

CrossFit RE 5:30 class at Darrick’s garage

Before: s/m, 3x: 10 back ext, situps, squats (trying to focus on heel drive; it helps)

S/T: ME back extensions: 37, +10 PR, rested a couple of minutes then ME back extension hold (one five-count reset allowed): 2:30-something, 31 or 32 I think. The reset doesn’t help much.

Metcon: 150 burpees. I think I did this in about 11:44, which is a PR by 2:36 from last January. But I thought I might have counted wrong, so I did 10 more, and finished at around 12:20-something. The truth is probably somewhere in between. Happy with the time. Knocked out 20 in the first minute, then tried to stick to 12 per minute until I got to 128, then did 22 straight (plus another 10). In retrospect I probably could have pushed it a bit more.

 Signature 

The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 20 September 2012 07:56 AM   [ Ignore ]   [ # 12 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  326
Joined  2010-10-11

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

In: CFWU x 3 (sub DU’s for pull ups/dips)

Wod: 40-50-60-70-80-85(f)-85
BW= 156

Out: 50 parallette push ups, 25 DU’s

 Signature 

M/37/5’7”/161

Profile
 
 
Posted: 20 September 2012 08:02 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Hiked up some big hill to see a bird show in a fort, hiked back down. Swam.

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 20 September 2012 08:04 AM   [ Ignore ]   [ # 14 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  461
Joined  2009-04-07

30 - 75# clean and jerk
3:58

Weighted pullups
62 - 88 - 106(f)

Still keeping the weight light on the cleans because of back issues. It’s amazing how much easier working out can be if you use lighter weights! wink

 Signature 

36/M/5’11”/144
Crossfitting since Jan 2009

Profile
 
 
Posted: 20 September 2012 08:28 AM   [ Ignore ]   [ # 15 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  258
Joined  2009-08-25

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body weight - 165#

 Signature 

43/M/5’8”/155# (180# in early 2012)

Profile
 
 
   
1 of 6
1