Pull-up practice

5 reps of:
pull-ups with chair assist in the beginning, removed my foot on the way up and tried to pull myself up unassisted
chin-ups, like above
pull-ups with wider grip, like above
negative pull-ups
negative chin-ups
half-deadhang pull-ups: bar 20cm above my head, I tried to pull myself up from a standing position (without jump)—> got my nose to the bar!!! 

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Barbell thrusters 20kg

5 Rounds 6 thrusters

Buy in
- Shoulder prep
- Some pull-ups

WOD 100314 Weighted pull-ups 1RM
- BW somewhere between 70 and 73kg
- 20kg / 30kg / 35kg / 40kg / 45kg / 47.5kg PR / 50kg F (got nose over bar)
- High rep 39 (matched PR - I really wanted that 40th but not today.)

Cash out
- Ab-mat sit-ups
- Stretching

Helen
warmup: 20 minutes elliptical
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35
12 pull ups (75# assist)
time: 16:40

stretched

Chip BW 285 #

Buy in
500 m Row
Cfwu 5x3

Pull- up practice ( no pull up bar so every thing was on rings )

Ring rows feet on floor 2 x 5

3 x 3 feet on weight bench

5 jumping pullups

Kyra (bw 165)
Buy in
250 m row
cfwu 5x2

5 ring rows feet on floor
5 jumping pullups

both of us cashed out by chasing the kids up and down the street on their fancy new bikes.

CF Peachtree

For Time:
250 m Run
21 Push Presses 135 lbs
21 Ring Dips
21 Burpees

250 m Run
15 Push Presses 135 lbs
15 Ring Dips
15 Burpees

250 m Run
9 Push Presses 135 lbs
9 Ring Dips
9 Burpees

14:30

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

40, 50, 60, 70, 75, 80, 85 (PR)

navyken - 14 March 2010 01:27 AM

Weighted pull-ups 1-1-1-1-1-1-1 reps
Body weight: 158 lbs.
Weighted pull-ups: 90-100-110-115-125-135-145(pr)
Cash Out: Bench Press - 135x10, 225x5; 50 Double Unders; 1.5 mile run

Wow 145, that’s almost your bodyweight. Impressive

Wanted to do a 5k but cramped at the 2nd minute ... Maybe because i got breakfast before…

So i did
10 min run (1.12 mile at 6.7mph)
3 rounds of: 20 GHD situps
                    10 pull ups
10 min run (1.12 mile at 6.7mph)

03/13/2010

DEADLIFTS/PUSHUPS
10 rounds for time
15 Deadlifts (135#)
15 Pushups

Time = 14:13

seems like short workout, but was ready to puke…yippee

FINISHER
15 Ab roll-outs

SUNDAY 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
WU: C2 20 min RowPro online
5 10 15 20 25 30 35 Slight kip on last, chin just touched bar without kip

Did not know what to expect as I just started doing unassisted pull-ups for the WOD last week.  Overall surpassed all expectations, that is why I started with 5 pounds.

Wasn’t sure how to approach today’s WOD since I haven’t been able to do PUs from a hang.  So, today I worked on just that (PUs from a hang).  The first two sets I did a jumping PU followed by a hanging PU.  After that I did 6 more hanging PUs (not consecutive).  Finally seeing some progress with the PUs! 

Worked on shoulder press and did 55#x5, 65#x3, 70#x2, and 75#x1 (PR for me - it wasn’t pretty but I got it up there!)

CI: CFWUx2
CO: HSPUx11 (handstand up against the wall, feet against the wall)

Sunday, 100314

Pack:
Ten rounds for time of:
95 pound Dead-lift, 10 reps
10 push-ups, subbed push-up progression on a 14 inch bench.

Time 15:30

Weighted pullups 1-1-1-1-1-1-1
-50#
-60#
-75#
-80#
-85#
-90#
-100# P/R
felt good on last round I did tried for reps and got 1 and then 3/4
my body weight is 180 this morning

body weight 210
10#-10#-20#-25#-30#(failed)-25#(failed)-20#
no weight X 3
no weight X 2
jumping X 8
Have a great Sunday!
OD