Saturday 091107 Pull, Drag, Jump

Partner workout- Pull, Drag, Jump

Two rounds of
90 seconds Partner #1- Box jumps
90 seconds Partner #2- Pull 50kg sled* 10m, Drag to start
90 seconds Partner #2- Box jumps
90 seconds Partner #1- Pull 50kg sled* 10m, Drag to start

Record number of total box jumps and total number of complete sled drag rounds.
Total work time= 6 minutes
*heavy weights use 50kg, middle weights use 25kg

Friday 091106 Lynne

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Congrats to Andrew... yesterday he nailed MANY kipping pull ups!

The pullup fest this week continues with Lynne.  Only occasionally is bench press done in CrossFit- how frequently do you find yourself flat on your back pushing weight OFF of you? Coincidence?

Here is a link to CrossFit Sebastopol's article about SHOE CHOICES for CrossFitters.
Thanks for writing this article and sharing it with us Joanna!

Thursday 091104 WOD

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
10 Thrusters (30kg men, 20kg women)
Post rounds completed to comments.

 This WOD looks like a prime developer for Fran :)  The weight is lighter and the pull up rounds are shorter- a great way to blast thru the rounds in faster time, but for a longer duration.  Shoot for completing all pull ups in a row- but break them into sets if needed.  If you will have to break them into small sets of 2-3 early on, then consider using a pull up band for assistance.  This is NOT an appropriate workout for jumping pull ups.

Wednesday 091104 Michael

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Jennifer, Ted and Curt in a sprint take off at the beginning of a WOD; which begs the question... How hard do you push the run in your workout?  Do you use the run portion of certain WODs to rest so that you can blast thru other elements (i.e. run the 400s in Helen at 80% effort so you can do 21 kettlebells swings and 12 pullups without breaking the sets)?  Or do you push as hard as you can for as long as you can?

Just for today- shoot for running the 800s in Michael at 95%;  just short of an all-out sprint.  Go in with the mindset that you will push the run REALLY hard, then complete the back extensions and sit ups without breaks.  Finish the first set- then go for a REALLY hard run.  Repeat twice.  This is a sprint workout.  For this workout- treat it like one.  And have fun.

Tuesday 091103 WOD

Pull Up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. (Dropping from the bar and resting is fine)
(this WOD is also known as "Death by Pull-Ups"!)
Post number of minutes completed to comments.

Here is Julio working his pull-up range of motion on the rings on Day 1 of the On Ramp Program.  These assisted ring/squat pull-ups prepare the muscles and connective tissue of the shoulder joint for more intense, upper body weight bearing activities like ring dips, pull-ups, and more advanced gymnastics moves like muscle ups and handstand push ups.

With a WOD like this, use assisted pull ups to get through as many rounds as possible.  If you already have a handful of dead hang pull ups, begin with those- and if you go "out" early on (in the first 5-6 rounds) then continue on with assisted band pull ups.

Monday 091102

Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.













Ted finishes up the final lap of a WOD at the 5pm hour!