May 19, 2013

Monday 05.20.13

50 L-pullups

Coach's Notes. 
This is not a timed event.  Focus on quality, mechanically correct L-pullups.  Do not kip or butterfly this variation.  Maintain a neutral head, external rotation in the shoulders and watch video below on the lower body mechanics.

Training Videos.
Two CrossFit Journal preview videos that demonstrate the L-pullup and other variations.  Part 1 demonstrates the proper way to load your back and hips before starting the pull up to the bar.  Part 2 demonstrates some scaling options if a pure leg straight pullup is not possible for 50 reps.

Games Update:
And if you have not checked in on the Games, the first four Regional competitions are wrapping up on Sunday.  In two more weeks it will be Jacob's turn up in Chicago.   Does anyone else get nauseous just reading the workouts these folks have to do?


scottnkelly9901 said...

IMCF Hohenfels:

4-mile aerobic run
38:00 @ 146bpm (35sec recovery)

50x L-sit Pull-ups
"Sloppy" L-sits largely because my lower back is tight/tweaked

Some much needed mobility work (lower back)

Ross said...


Started with an easy 3 mile jog with my dog.

Then did part 1 of this weeks squat challenge.
OHS 3x3 @165, max rep set of 9
BS 3x3 @275, max rep set of 7

Really happy with my OHS, I think that is the most weight I ever attempted in OHS.

Then L-Sit Pull-ups, tried to maintain good form, when I came off the bar it was for form not for the pull-ups: Did sets of 15, 7, 5, 5, 3, 4, 3, 3 to get my 50.

Ross said...

oops forgot a set in there when I typed it out.

15, 7, 5, 5, 5, 3, 4, 3, 3 to get my 50.

Jake78 said...

I couldn't get to the IMCF site via gov' puters on Leavenworth today. Might be an isolated issue though.

Did sets o' 5. Oddly, they didn't get easier as I went...


Jodie Kunkel said...

Did a 5-miler this morning in 46:55. Went to the track and used the short bar for L pull-ups. Used a variety bands and configurations to finish 50.

Andy said...

Rushed for time but got some good work in. Front squats alternating with L-pullups. Got to FS: 3x3 at 175, max rep set of 8. Pull ups 12/8/8/7/8/7.

Matt B. said...

Made up for missing last weeks Jackie. Set benchmarks for 1k row and Jackie at 3:33 and 9:45.