1 of 3
1
Wednesday, May 22nd, 2013 - Weighted pull-ups
Posted: 21 May 2013 05:40 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9801
Joined  2007-01-08

WEDNESDAY 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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.

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: 21 May 2013 06:11 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14067
Joined  2004-06-18

This WOD is self scaling.  If we were doing it in the affiliate I would ask those who cannot do pull ups to use the lightest assist possible in the WOD or alternately prescribe an EMOM with 2-3 assisted pull ups per minute for 10 minutes.

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 22 May 2013 02:32 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

10-12.5-15-17.5-20-25-30-35-40

Not good at these.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 22 May 2013 04:10 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  150
Joined  2013-01-02

Press, 5-5-5-5-5
After each press set
for time:
20 goblet squats, 50lb kettlebell
200m farmer carry, 50lb kettlebells

115(strict)-125(push)-135(push)-135(push)-115(push)
Didn’t keep time.

 Signature 

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)

Profile
 
 
Posted: 22 May 2013 05:24 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
500m Run
Group Stretch
Snatch Barbell Warm-up, modified Burgener
Hang Power Snatch x4: 45-75-75-95-125

WOD
12:00 EMOM
5 Hang Power Snatch, 115# (odd minute)
DU (even minute)...50-50-50-50-30-43 (373)

Then,

Tabata Something Else
32 intervals of 0:20 of work and 0:10 of rest.
8 intervals of pull-up: 8-8-6-6-4-4-4-4 44
8 intervals of push-up: 10-10-8-8-6-6-6-6 60
8 intervals of sit-up: 10-10-6-6-5-5-5-5 52
8 intervals of squat: 10-10-10-10-10-10-10-20 90

Total: 246

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 22 May 2013 06:17 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  824
Joined  2010-08-12

Outlaw: banded deadlifts

7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

7x130# w/blue band tension

ghd - 10 sit up, 10 back ext

No metcon today.

 Signature 

F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

Profile
 
 
Posted: 22 May 2013 06:56 AM   [ Ignore ]   [ # 6 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  330
Joined  2012-10-15

“Omar”
The Porch
75 pound barbell Thrusters, 10
15 Bar-facing burpees
75 pound barbell Thrusters, 20
25 Bar-facing burpees
75 pound barbell Thrusters, 30
35 Bar-facing burpees

Time - 13:32

Not sure if I should have gone with a heavier weight, but the 75# felt about right.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 22 May 2013 07:26 AM   [ Ignore ]   [ # 7 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  76
Joined  2013-05-02

Should these be strict, no kip pull-ups?

 Signature 

http://sockmonkeyx.wordpress.com/about/

Profile
 
 
Posted: 22 May 2013 07:29 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  543
Joined  2010-01-21

“Elizabeth”

15-12-9 reps of:
Clean 95 pounds
Ring dips

12:45

  Too much time away, no air

 Signature 

M / 59 6’0 205 CF BD 12/09

Profile
 
 
Posted: 22 May 2013 07:51 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  517
Joined  2009-09-23

“Helen”

Warm-up: Rowing

“Helen”
3 rounds for time
Run 400 m
21 dumbbell swings, 30#
12 pull ups

13:01

I lost time running between floors at the gym so it was probably more like 11:11 or so.

Cool-down: Freehold hanstand pushup practice (singles) from headstand.  I love doing those in the middle of the globo!

 Signature 

M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

Profile
 
 
Posted: 22 May 2013 08:22 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

A) Olympic Lifting
1 Squat Clean + 2 Front Squats + 1 jerk = 1 rep
3 @ 185lbs, 3 @200lbs, 2 @ 215lbs, 1 @ 230lbs

B) Gymnastics Strength
5 Rounds
Ring Support Hold 0:15’s
10 Clapping Push-up (hand release)
* Rest 60’s Between each round

C) Metabolic Conditioning
Row 500M
Then
3 Rounds:
5 bar muscle-ups
10 Over head Squats 95lbs
20 KBS 24kg
Then Row
750M pace (1:45-155)

total time:13:45 (with transitions and rower re-spin)

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 22 May 2013 09:02 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Omar (press)

Wu: Yes

CFSB:
Press; graduate—> 3x45

Skill: Thruster

WOD:
“Omar”

30 kg barbell Thrusters, 10
15 Bar-facing burpees
30 kg barbell Thrusters, 20
25 Bar-facing burpees
30 kg barbell Thrusters, 30
35 Bar-facing burpees
13:07
Fy fan i helvete!

1. Thrusters done down to box well below parallel to make sure a good rom, not unbrooken (10 - 10-10 10-10-5-5)
2. Burpees unbrooken, but very slow (not bam!,bam!,bam!, more bam….......bam….......bam…........)
3. Last 35 not up to standard, i.e I didn´t jump over the bar, I steped over it.

R.I.P Omar

MWOD:
K* 10 minutes

 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: 22 May 2013 09:09 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  847
Joined  2010-05-25

130522 SLL5x5: W1D2
Warm up:

2 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DB Swing 3 x 20

Workout B 5 x 5:
HBBS: 120
Shoulder Press: 80
Deadlift 1 x 5: 185

Midline:
TTB: 2 x 10

 Signature 

M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

Profile
 
 
Posted: 22 May 2013 09:26 AM   [ Ignore ]   [ # 13 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU - 15OHS light bar; run 800m; 50 back extensions, 30 squats

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps:
bw - 15 - 20 - 25 - 30 - 40 - 45 - 50 - 60 - 65 - 70 - 75 (underhand grip) - 80 (underhand grip) - 85 (underhand grip) - 85 (overhand grip - fail)

I switched because I think I am stronger at underhand grip vs. overhand grip. all reps up to 75lbs were overhand grip. went past the 9 set rx b/c i started so slowly being unsure of how much i could do.

CO - 2 min tabata pushups - 65 reps; 10 bw pullups

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 22 May 2013 09:51 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Press 5 RM, 1 x max reps @ 80% of 5 RM
31kg PR 25kg x 8

21, 15, 9 reps of:
Squat 52.5kg
Ring Dips (Band Assisted)

11:11

Lacrosse Ball Therapy…...........................ouch!!!

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 22 May 2013 09:55 AM   [ Ignore ]   [ # 15 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  294
Joined  2010-03-31

Weighted pull-ups – 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 – 1

35 lbs – 40 – 45 – 50 – 55 – 60 – 65 – 70 – 75

 Signature 

M/44/5’8”/150 lbs

Profile
 
 
   
1 of 3
1