Amy - 20 January 2010 07:05 PM

CFWU x 3-subbed push-ups for pull-ups

Burpee Pull-ups

Pack scale-50

8:30

pull-up bar was within reach.  Did a little jump to get over bar after burpee.  Finally had to break into sets of 5.

Great job, Amy!  I’m disappointed with my time.  Did 50 in 11:47.  First 15 pullups were pretty strict (bar is about 4” out of my reach), then rearranged some stuff (not sure how long that took) and set a couple plates under the bar so that I could reach the bar and jump for the last 35.  I had a hard time getting into a good rhythm after that.  Pullups definitely slowed me down.  Felt bad about my time so I did 25 more, untimed, so that I can see how to do this in the future.  Next time, I will have everything set up first!

WU: 0.4 mi run
3 rounds 15 sit ups, 10 dips, 15 back extensions

WOD: Squats, Beginner Pull Ups, Push Ups
12 min running clock

Strict push ups, pull ups assisted at 90lbs on gravitron
36 squats -  22 pull ups
33 squats -  18 push ups
26 squats -  10 pull ups
28 squats -  15 push ups
26 squats -  12 pull ups
31 squats -  15 push ups

180 squats
44 beginner pull ups
48 push ups

Humbling workout but I’m disappointed.  Got to 58 on the first round, and not hitting 60 put me in a couple round funk I had to get out of.  Felt weaker and more pukey than usual, so I’m looking forward to doing this one again later.

After recovery, did
CFE on bike
Level 4

1:3 min intervals x 6
total distance covered: ~5.2 (subtracted warmup)

WOD time = 18:08

Followed by SS of:
Heavy cable pulls for the back unknown weights just to keep the back warm.
Standing press 5x 95 5x 105 5x115 2x 125 1x 130 1 x 135 (light exercise)
Easy back Squat 5x 95 5x 105 5x115 transition Easy Front Squat 2x 125 1x 130 1 x 135

I am becoming a squat fan but alternate to low loads in order to allow me to practice form and still take advantge of some of the benefits of squats. When I transitioned to a more challenging squat (ie front) I was able to push great weight in the press.

I did beginner pull-ups and push-ups.  The bar was about 4 feet tall.  I laid under and had my legs on about a 12” box for the first round then on the ground.  I used a 25# weight for KB swings. 

18 mins.
4 rounds
7 beginner pullups
7 kb swings
7 burpees

I was interrupted during the 3rd round.  My son was in the nursery and had to go ...

Warmup- Light Mile with stretching

ME Back Squat
205x3 215x3 225x2 225x1 230x1

Metcon;  AMRAP 15mins of:
          5 SDHP 135lbs
          10 Burpees
          15 KB Swings 1 pood     6 rounds plus SDHP & burpees, finsihed 7 rounds in 15:46

Tried squatting with the bar on my upper shoulder instead of traps and I think this threw me off.  One I’m just not used to it and two I have a mole right there and the bar was really irritating it.  Any thoughts on what I can do?  Was thinking about putting a bandaid on it before I squat

50 Burpee-Pull Ups with the bar 1 foot beyond reach.

For the last 12 pull ups, I had to step into the jump to catch the bar.

13:52

100120
RX:  For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Actual:
25 burpee pull-ups
Time:  5:05
Bar about 1-3” above reach

Pack:
50 Burpee pull-ups
Bar about 10” above reach, strict, palm-out pull-ups

Time: 7:49

Cashout:
20 more strict pull-ups
OH Squats:
10@45, 8@65, 6@85, 4@105

Giving myself a B- for today

CFWU (minus Dips and pullups)

3x Max Bodyweight BP/Pullups:

14/12-8/8-6/6

Stretching

wrong day…

enginecap - 20 January 2010 07:11 PM

well, i messed up todays WOD!  no wonder my time was 12:18.  i did 100 burpees with the bar within my touch but i did jumped up to it and did the pullup all in the same motion (very much like a jumping pullup).  was a great workout anyway but the time was bogus and i did not get the pullup benefit.

I don’t understand ? U said the tome is bogus? Bogus compared to what ? Simply record what you did and u will know what u did last time . It’s u vs your own times based on your prvious scales .

Rest day.

Kept thinking I’d go do some skillwork, but no.. that didn’t happen..

pullup bar barely out of reach
35 squat thrusts/jumping pullups
5:47

Rumble - 20 January 2010 07:42 PM

Pack - As Rx’d

10:28

My first non assisted pull-ups.

Performed WOD for the 17th & 18th, just couldnt post.

Major congrat’s on your first non assisted pull-ups - WTG

crossfitter - 20 January 2010 10:07 AM

As Rx’d

10:12, that was a total trasher wod!

video please…thats faster than Greg A.