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Thursday, May 2nd, 2013 - L-Pull-ups
Posted: 01 May 2013 05:50 PM   [ Ignore ]
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THURSDAY 130502

For time:
100 L-Pull-ups

Post time to comments.

Compare to 120926.

That’s going to hurt.

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.

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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

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Posted: 01 May 2013 07:23 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

Porch
75 L-pull-ups
25 pull-ups
Partition any way

Pack
50 L-pull-ups
50 pull-ups
Partition any way

Puppies
Mix L-pull-ups and pull-ups for a total of 35-50 reps
Assisted and progressions okay

Buttercups
Mix L-pull-ups and pull-ups for a total of 20-35 reps
Assisted and progressions okay

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/47/5’5”/161#

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Posted: 01 May 2013 11:08 PM   [ Ignore ]   [ # 2 ]
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WOD 130423

Schmalls

600- ~ 1000 meter run
Then 2 rounds
25 burpees
20 pull-ups
15 squats
10 kettlebell swings, 24kg/16kg
5 wall walk-ups
Then, 600- ~ 1000 meter run

27:11

Brutal. Even at puppy level.

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M43/180cm/80kg

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Posted: 01 May 2013 11:31 PM   [ Ignore ]   [ # 3 ]
Stray Dawg
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50 pullups total, alternating front and rear grip.

5x5; then 5 sets 3 reps, rest, then 2 reps

Made me realize how much pullup strength I’ve lost..

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-Justin

“Fitness is a journey, not a destination”

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Posted: 01 May 2013 11:50 PM   [ Ignore ]   [ # 4 ]
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02/05/13

Xfit Warm Up X2

Puppies
For time:
50 Walking lunge steps
25 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Back extensions
25 Dips
35 Knees to elbows
25 Wallball “2-fer-1s”, 14 pound ball
50 Sit-ups
15 foot Rope climb, 3 ascents

Time 16’ 24”

Cash Out 5x5 bench press 65kg

Stretching to cool down

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 02 May 2013 01:40 AM   [ Ignore ]   [ # 5 ]
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WOD 27 April

4 RFT:
24” box jumps, 27 reps
20 burpees
11 squat cleans, 40kg

28:33

Absolutely wrecked at the end. Individual round times were pretty consistent for first 3 rounds, last round was brutal but got there in the end.

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M 28 / 6’4” / 215lbs

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Posted: 02 May 2013 04:11 AM   [ Ignore ]   [ # 6 ]
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Warm-up/Buy-in:
3/4 mile run + 1/4 mile farmers carry (40lb db’s)

Deadlifts

2x8x135lb (warmup)
5x3-1-1
225-275-275-295-295-315-335(PR)

$O:
4 rounds for time
15 kb swings (40lb)
15 push ups

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 02 May 2013 06:04 AM   [ Ignore ]   [ # 7 ]
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Pack
4 rounds
27 box jumps, 20” box
20 burpees
11 squat cleans, 95#/65#

26:53

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Posted: 02 May 2013 06:18 AM   [ Ignore ]   [ # 8 ]
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50 L pull ups
50 strict pull ups

alternated 5 and 5 (slight Kip on some of the regular pull ups)

16:13

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 02 May 2013 06:22 AM   [ Ignore ]   [ # 9 ]
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WOD:

100 x pull-ups w/ 1 leg in L position, other on bar for assistance.
(50 per side)

Time: 10:46

Finished off with some sit-ups

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~Dave

M/31/6’2”/250

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Posted: 02 May 2013 06:25 AM   [ Ignore ]   [ # 10 ]
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Outlaw: deadlift & hspu/400

15 min to est 1RM deadlift
warm 135, 155
175-185-195-205-215-225-230(f/2)
*still stuck at 225#

2x
12 HSPU
Run 400m
Rest 1:1

1. 2:47
2. 3:19

Watch stopped first round for a bit… not sure on time. No time for full 4 rounds today.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 02 May 2013 06:39 AM   [ Ignore ]   [ # 11 ]
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TUESDAY 130430

Pack
Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows
3 rope climbs, 15’
40 box jumps, 24”/20”
40 overhead squats, 65#/45#
20 L-pull-ups
40 sit-ups

21:55

3 days of camping now.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 02 May 2013 06:40 AM   [ Ignore ]   [ # 12 ]
Big Dawg
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TUESDAY 130430

Pack
Walking lunge, 80’
40 push-ups
40 double-unders 80 SU’s
20 knees-to-elbows
3 rope climbs, 15’
40 box jumps, 24”/20”
40 overhead squats, 65#/45#
20 L-pull-ups
40 sit-ups

21:55

3 days of camping now.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 02 May 2013 06:50 AM   [ Ignore ]   [ # 13 ]
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Deadlifts; Prince Kong

Before: dyn wu

DL:
135x5, 185x3, 225x2, the rest: singles, >300 belted
275-305-335-355 PR-365 PR (previous was 353 from March 2012, happy and relieved, DLs were going really badly about six months ago but my CFSB work seems to have turned things around. Was going to retest in a few weeks but DLs came up today and I couldn’t wait).

Prince Kong
3 RFT
1 deadlift @90% of today’s max (325)
2 muscle-ups (I did progression from the floor)
3 squat cleans @85% of CJ max (170)
4 HSPU (to a 15kg plate [two plates in R1] and abmat, should have just done the abmat)
6:10

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

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Posted: 02 May 2013 07:02 AM   [ Ignore ]   [ # 14 ]
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regular warm up, definitely swapping flutter kicks for situps, the flutter kicks feel like they are working more of my core

followed by
50 pullups for time of 7:45

I am still struggling with pull ups, so I broke the 50 out as in my current pull up progression step (step 8, week 2: 5,4,3,2,2 but took only 10-15 seconds between sets)

I did them in groups of 16

1-16 straight
17-32 with green band, though this seemed a little easy, so . . .
32-50 with purple band which felt better, I was certainly burned by the last few,

It seems like it’s time to move to the purple band when necessary and leave the green band for other family members

Followed by a 4.25 mile ruck run with 3 bricks and 3 liters of water, roughly 25 pounds total.  I managed a better pace and distance today.  The temps were cooler which probably helped, but I’ll take whatever help I can get.


Adam

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Posted: 02 May 2013 08:24 AM   [ Ignore ]   [ # 15 ]
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Floor press, box jumps (FP)

Wu: Yes

CFSB:
Floor press; do the wod

Skill: Weigthed box jumps, singles up to 44 kg (2x22)  @ 50 cm

WOD:
For time do
50 floor press, 80 kg
Every time u rest the bar do 8 box jumps
9:35, 8x8 box jumps

MWOD:
K* 8 minutes
50 banded good mornings

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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

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