warm-up
3 rounds of:
10 elevated deadlift, 225# (1-1.5inch platform), no breaks
5 icecream makers, all singles

8 HSPU (5,3) head to deck, hands on bumpers (3inches elevated)

ME Work
Push press (1RM=200)
[3@115;3@135 warm-up]
3@155
3@175
2@190 3rd rep got to forehead, let it slide forward
(3-4min rest b/w sets)
5min rest, then…
attempt 12,9,6@140; got (9,3),(6,3),6 *1min rest b/w sets

10min rest, then…

WOD
AMRAP in 15min of:
3 Weighted Pull-ups, 45#
5 Strict Pull-ups
7 Kipping Pull-up
8 complete rounds in 16:18 with 24 sets
(1:07/1:48/2:18/2:23/2:15/2:15/2:13/1:58)

Changed this up from Rx’d.  I had to use a belt and rope contraption with the 45# db, so that’s at least 1 break per rd… Therefore I just decided to break b/w each type of pull-up, resting enough to complete the reps without a break.  Weighted and strict pull-ups got hard last rep or 2 of each, kipping version was much easier to maintain.

W/U:
3 Rounds
15 sec. Lunge Stretch
10 Broomstick Squats (Still rather stiff, only the last few were full range)
10 Unsupported Sit-Ups
10 Supermans
10 Countertop Dips

Pull Up Var.
Puppies:
5 rounds
5 jumping pull ups
10 practice kips on the pull up bar

Time: 5:07
19 sets

Plus I did my first full-range kipping pull up! First three, actually.

Cool Down: various hip & shoulder stretches

4 rounds for time

400m
15 HSPU assisted
15 Towel Pullups

17:24

TexasPatrick - 08 January 2009 11:22 AM

Yes. 

TP
(who is practicing his GDlike zen ness . . . and who just failed . . . but on the other hand . . )

Giggle

You people at Brand X are not to be trusted, fooling around with people’s heads!  Maybe those Do-Wins’s did help.

Death by Clean and Jerk
Puppies - 45lb bar

10 rounds + 8

Next time I’ll scale up to Pack on this one!

Follow on: 8 min run.

Pullup Variations - Puppy
5 rounds for time of:
5 beginner pullups
10 practice kipping pullups
11:30 15 sets

I don’t know if I did it right, but for the kipping practice I did the full kipping motion without going all the way up. only counting them if I got my elbows to a 90 degree angle at the top.  Had to take long breaks with the kips as it put a lot of stress on my shoulders that I wasn’t used to.  Also I got my first CrossFit ripped open callous and subsequent bloody hand - fun stuff!

“1/2 Murph”

For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partitioned 10 rounds of 5/10/15

20:06. very happy with the time and effort. very tough on the second run.

Puppies:
5 rounds
5 assisted pull ups
Max hang each round
Time: 4.32.

First round was ok, long hang, but then it got worse, and by the 5th round I could barely keep the grip, my hang lasted about a second.

After: practiced kipping technique, still unable to pull myself up.

This was a short WOD, but since it tackled my huge weakness, it turned out to be really exhausting.

Pack load

10 rounds for time, in as few sets as possible:

3 weighted pullups,35lbs(16kg)
5 dead hang pullups
7 kipping pullups

time= 39.55
sets=65

Got my first kipping pullup( sort of) this morning and battled my way through workout. The weighted pullups were really tough after the 1st round and the hardest part of the workout was holding on to the bar! Very tough on your grip. Almost quit after 2nd or 3rd round but decided I was too stupid to quit!

CFWU X3

Pull-up variation
Puppy 5x Something-10 x Something else.

This was not a good showing by any means. I was able to do some dead hang singles, that turned into 5 rounds of jumping pull-ups.
I really need work in this area.

I did some jumping Bar Muscle-ups and walking Lunges afterwards.

08 Jan 09-Pullup variations

Entered into this with some hesitation due to the spate of elbow and shoulder problems I have had since trying the pullup challenge last fall…decided my goal was to try to complete the pack level workout, without stressing too much over time and not at all over sets..so I did:

Pack Modified: 10 rds
3 weighted pullups (started w/ 10 kg for rds 1-5, went with 7.5 for rds 6-10….tried 1 pullup w/ 15 kg…nogo!!)
5 dead hang/strict pullups
7 kipping pullups

Actually finished all 10 rds!!!   ( weighted and strict were chins, kipping was pullups) got it done in something around 45 minutes….elbow is not too bad…motrin to follow!!

Pullup Variations

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds (15 pounds)
5 Strict Pull-ups
7 Kipping Pull-up

11:57

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Round 1 35# x 3, Dead hang x 5, Kip x 7   3 Sets
Round 2 20# x 3, Dead hang x 5, Kip x 7   3 Sets
Round 3 20# x 3, Dead hang x 5, Kip x 7   3 Sets
Round 4 Dead hang x 3, Kip x 5, Jumping x 7   3 Sets
Round 5 Dead hang x 3, Kip x 5, Jumping x 7   3 Sets
Round 6 Dead hang x 3, Kip x 5, Jumping x 7   3 Sets

Total time 13:03

Next time I will use the last scaling for all 10 rounds, unless I’m alot stronger in pull-ups by then.

4 rounds for time:

200 jump ropes (sub for 400m run)
15 pushups with feet on bench
15 beginner towel pullups (towel wrapped around steel beam in basement)