Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090319.
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.
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Today is my first day on crossfit, and I’m not quite sure how to do an assisted pull up by myself, or a practice kip. I looked at the video of kipping and am not sure how I would do a modified version of it.
Today is my first day on crossfit, and I’m not quite sure how to do an assisted pull up by myself, or a practice kip. I looked at the video of kipping and am not sure how I would do a modified version of it.
Take a look here http://www.crossfitkids.com/index.php/Videos/ for the pull-up tutorial video.
As per GD’s instructions, if you can’t kip that puts you in the deadhang category for today.
Work on your pull-ups and when you’re getting 1 or 2 deadhangs, or are getting close, youn should have teh strength to kip a couple. Until then learning is not a priority, but it won’t hurt to practise.
I’ve missed the last few WOD’s and due to this I decided to punish myself by doing “Hansen” ( I hate burpees) outside in the rain! (I had to do it outside since I can’t swing a dumbbell inside safely, but the rain certainly put me off skipping WOD’s)
CFWU
Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps (@ 54#‘s)
20 Burpees
20 Glute-ham sit-ups
I visited Crossfit One World in Union City yesterday which is the first time I’ve made it to an affiliate in my area (only other one I’ve been to is Brand X, and the PD’s box). RS you’ll be glad to hear that. I’m leaning towards making One World my home over Oakland or any of the others because it is close to me and on the way to/from work. It is the most convenient affiliate for me. Add to that a good coaching staff, and what seems to be a quality community and I hope that I’ve found a new crossfit home. I’ll still be working out from my garage a good portion of the time, but I’m going to try and start making regular visits to One World. I had my first of 3 foundations classes today and then had a go with Cindy. You can read more about my visit on my blog, but I didn’t want to make this too long of a post.
Cindy
AMRAP 20 Min:
5 Pullups
10 Pushups
15 Squats
14 Rounds + 5 Pullups
This is the first time I’ve done Cindy as RX’d. The pushups were definitely what slowed me up as at about round 7 I had to break it up into 5 sets of 2. I really gotta improve on those suckers. Either way though it still kicked my butt.
Catch up post from over the weekend - was down in lovely Shreveport, LA for a wedding.
Friday 5/1
Tabata Something Else
Pull-ups on top swingset bar: 10-10-8-8-6-6-6-6 = 60
Push-ups: 15-12-10-8-8-8-8-8 = 77
Sit-ups: 15-15-15-15-15-15-15-15 = 120
Air squats: 12-12-12-12-12-12-12-12 = 96
Total = 353
Saturday 5/2
Had the distinct pleasure and honor of working out with John Lee and the 11 am class at Red River CrossFit. I sent them an email letting them know I would be down there and they were gracious enough to allow me to workout with them. They don’t follow main site programming, so the WOD was:
Tabata sit-ups: 23-21-19-16-14-15-15
10 rounds for time of:
10 pull-ups
10 ring-dips
19:04
First time doing actual ring dips and they were tough! Mixed up the rounds with unassisted/assisted reps as necessary. Really appreciated being able to get in a good workout while traveling!!!
Coming off the bar or going to ground constitutes termination of a set.
Eg:I do 3 weighted, do 4 strict, come off or go to ground; is that round is over? At that point should I move back to weighted pull ups or finish with 1 strict, 7 kip? Thanks…
Coming off the bar or going to ground constitutes termination of a set.
Eg:I do 3 weighted, do 4 strict, come off or go to ground; is that round is over? At that point should I move back to weighted pull ups or finish with 1 strict, 7 kip? Thanks…
I read it as the round isn’t over, but the set is (each round being three sets). So in your example, you are done with dead hangs and you go to the kip.
However, I’d keep track of where I lost sets if possible. Or just total pullups. Something like that.
This is not WOD specific. I was wondering which translates to running better, Walking on a treadmill or “jogging” on an elliptical? I currently am working on a foot problem that makes it very painful to jog on a treadmill.
