Mar 17, 2011

031811 FRIDAY

0530/0600 Class

Rest

Open Gym

Death By Pull-Ups (Minimum of 20 mins)

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.
 If you can no longer "advance" (i.e. do that minute's worth of pullups), you drop by 5 and do the rest of the workout at that number to a minum of 20 mins. Example: Athlete "Y" does 8 full minutes, but can't get all 9 in the 9th minute. For Minutes 10-20 he does 4 every minute.

22 comments:

Iron Major CrossFit Coordinator said...
This comment has been removed by the author.
Iron Major CrossFit Coordinator said...

Sorry for the late post. James is off the net for a few days and the auto post failed. I logged on as an administrator and manually posted it....get ready to tape up your hands! Rob

Greg said...

Made it to 13 today. Then finished off with 8 per the last 6 mins. Good work today from the small crew. Thanks Rett, Bryan, and Laura for the push today.

AF Steve killed the CF WOD also this morning!!!!

Have a great weekend all, oh and GO K-STATE!!! I am loving the Madness of March.

Edward said...

13 here as well and finished with 8 for the rest. Tried using gloves (mechanic's type) rather than tape. On the plus side, I didn't tear up my hands. On the other hand, grip was not the best. So it goes. Great effort this morning by the small crew.
Ed

rett.burroughs said...

Made it through 12 and failed at 13. Went down to 8 then 5 then back up to 8 for a finish.

Greg, thanks for the tire flipping experience. It was exhilarating!

Good Job Air Force Steve. You smoked that CF WOD!!!!

Air Force Steve said...

Did the CF Open 1st WoD, with plenty of encouragement from the morning crew. 6 + 30 + 7.

Thanks to everyone that stuck around to cheer me on...it definitely helped.

kyle hogan said...

made it to 14 +8 then failed...grip & forearms were smoked, made it past my last PR of 12, but fell short of my goal of 15...AF Steve...wow....great job crushing that one today...you made it look too easy.

Allison said...
This comment has been removed by the author.
Andrew said...

Got to 13 on the pullups. Thanks to the 1st heat guys for the push while I knocked mine out. Great job on the open WOD, Steve.

elizabeth said...

happy Birthday

elizabeth said...
This comment has been removed by the author.
Mark said...

I'm thinking of knocking out the Games WOD this afternoon around 1630. From what I understand all I need is someone L1 certified to observe. Will anyone be around the bubble?

james said...

So I did the first games WOD at Crossfit Frederick today. 4 rounds 20 double unders = 200 which is okay seeing I double under like an epileptic moose. It got me thinking though, (I know Dave has been absent so someone has to do a long post right?) well actually reading “Another Bloody Century” got me thinking and reflecting on the greater, wider importance of Crossfit as a daily adversarial, competitive test. I always tell myself to improve double unders – and I practice a bit but not really hard or diligently – and then when a WOD comes up with double unders I think ‘you should have practiced more.’ I can’t be like this a national security professional. Today was just the first WOD of the Crossfit games – the stakes are pretty low – but they still pulled out an enduring goat and exposed me. Moreover, they herded this goat from the field of “known unknowns.” Challenges come from this field and also from the ‘unknown unknowns’; either way they act to expose our weaknesses and humble us to their own ends. The kind of introspective ‘humbling’ that crossfit achieves needs to translate to our professional lives; ask yourself this, when was the last time I was professionally humbled? ( I sincerely hope it was during ILE or something is drastically wrong) And what corrective action did I take to prevent a repeat and innoculate yourself against the certainty of confronting the ‘unknown unknowns.’ As Colin S Gray says and probably Greg Glassman implies “we judge the unknown to be likely.” Get ready.

james said...

Just saw the other posts - awesome efforts on the games WOD. I have verified your workouts.

rob - thanks for posting.

Mark - anyone familiar with the movts standards can judge - we have been using a L1 as default.

Mark said...

James, roger the goat. Stanby for pistols.
Sorry to be a pain, but all I need is someone familiar to judge as you said. So I do the work out, then...

izzy192 said...

I did Wednesdays WOD. Subbed supermans and 2:1 squats. Going to try and work on my pull ups tomorrow since i missed today.

Air Force Steve said...

Sir,

I can judge your workout if you'll be ready to crank at 1630. I'll be kicked out of the library at 1615 and can meet you there. I need to be home by 1700 to let Debbie workout, which should be doable.

Bryan said...

Got to 14 and then did 10 PU from minute 15 thru 20. 165 Pull Ups in all. Never thought I could do that.

AF Steve is an animal.

kyle hogan said...

James, great long rant...very Dave-ish....but on point. I believe the male ego prevents us from progressing. Maybe it is just me….but I will assume that we tend to shy away from our “goats” in all aspects of our lives, physically, professionally, personally, spiritually. I could be in left field on this one but would wager I’m not. We like to focus on our strengths and not our weaknesses; CrossFit has really helped me not only expose my “goats”, but also work to improve them along the way. I said male ego, simply because I am a guy, ladies thoughts?

Kay said...

I did Friday's WOD on Saturday - 13 rounds, then finished with 8 each round for the rest of the 20 minutes. Great WOD; I like continuing for the full 20 minutes rather than stopping at 13.

Kyle - Ladies don't have egos; we're as humble as they come. Just kidding. My goats are handstand push-ups and muscle-ups; I'm sure I have more, but those are what I'm working on right now. My double-unders are improving.

AF Steve - Great job on the Games WOD! I take back what I said about the Air Force.

Mark said...

Got 5 rounds on the buzzer of the Games WOD. Thanks to Steve and Elizabeth for the support!

Iron Major CrossFit Coordinator said...

Kyle - I agree - I am on the run from "life goats" !!