Sunday 090830

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

Post loads and body weight to comments.

Compare to 081006.

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.

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

Weighted Pull Ups
3kg,5kg,7kg,10kg(f),8kg,8.5kg,8.5kg

I know the standard is kipping pullups… however, I’ve haven’t been around long enough to see this WOD.. should we still kip with weighted pullups?

anothermartini - 30 August 2009 04:15 AM

I know the standard is kipping pullups… however, I’ve haven’t been around long enough to see this WOD.. should we still kip with weighted pullups?

I would think these would be deadhang myself I have just completed WOD using deadhang kipping would get messy…?

20090826

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sub Kneeling MU per Tucks video.
Sub 1.5 Kettlebell don’t have a 2 pood

11 + 1 MU

Saturday’s Snatch and run’s: 32:31
Today, started with missed Friday’s execise, Overhead Squat: 30 kg 40 45 50 55, started a bit light to test the weights.

The WOD Weighted Pull-ups, since I’ve been doing the pull-ups assisted, I started with no weight and no assistance, then in fourth set and onwards used a 5 kg weight.

Own weight 97 kg.

Buy in
5 kte x 2
Toe to Bar x 2
5kg weighted lunges x 20
8kg kb snatch x 6
12kg kb snatch x 6

Weighted Pull ups

body weight, 5kg, 7kg, 10kg, 12kg, 15kg, 17kg

Not to confident on my power bar as unsure on how much weight this will take think the max wiill be 20kg need to build pullup station…!!!!

Cash Out

Run 1 mile

Time 7.42

Cindy

5,10,15

12 rounds + 5 and 3 PR

last time 11 rounds 5 and 5

Coming off a week of active rest on a business trip.  Some CFWU, Rowing, DLs and 100 Burpees for time core but no actual main site WODs.  Several days full rest.

Cfwu
as rxd 188 body weight
+50,+50x2,+60,+65,+70,+77,+77f

streching

29 august OHS

45lbs
65 lbs
75 lbs
80 lbs
85 lbs
90 lbs
90 lbs

30 August

66 lb power snatch
400 m
5rds

20:35

Pre puppies….

Five sets of five beginer pull-ups.

Sunday 090830

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

Body weight 179
0,5#,7.5#,10#,12.5#,15#,30#(almost),25#(almost),22.5#
My first time doing weighted PU’s. Took it easy this time around.

Sun 090830
Weighted pull-ups 1-1-1-1-1-1-1 reps
20-40-60-75-75-60-60lb

I am going to attempt yesterday’s WOD this evening.  I had a kids charity carnival yesterday and ended up staying far later than I intended to.

Edit:  Thanks for the advice on the overhead squats TP.  I have great form on the air squats but I will make sure my core is tight for next time.  I will also try the stretch you suggested.  We do have a new affiliate that is about 15 min from me so I am planning on heading down there next month for some Olympic bar training!

I did the snatch and run wod yesterday. I had to chop off the last 400m to get the keg ready to bring to a party.
I did the power snatches at 75#  - not bad for my first day, they felt good and went easier as the WOD went on.
The runs were hard but got a little easier as they progressed. I am glad I push(ed) myself to do the pack scaling.

I weigh 230 so today I’m going to add as much weight as possible to try and get up those pullup numbers!

Weighted Pullups:
Body Weight (212)
25#
35#
45#
55#
65#
75#
85#
90#
95# (had to fight to get my chin over the bar on this one. Got my nose over, started to go down, then pullled hard and added a little flutter and got my chin over…does that still count?)

100# (couldn’t quite pull this one. Got to eye level with the bar and then fought with it for about 3-4 seconds before reluctantly accepting defeat.)

Never done this before. Didn’t know where to start and wasn’t sure what to expect. I guess I am pleased. Almost pulled the bean. Maybe next time.