Jul 14, 2014

Tuesday 14.07.15

Main WOD "Nicole"
20min AMRAP

- 400m Run
- Max rep Pull-ups

Deadlift 3x 3 @ 70/80/90%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark #5. This is one of those WOD's that invites "gaming" and should be done with the following knowledge. "Nicole" is seeking a true max efforts on Pull Up so that you can explore 1) volume decay in repeated max efforts and 2) effect of a high HR on repeated max efforts. Although the score is total number of pull ups, the idea is NOT to break early and save yourself for the next attempt.  We will record the number of pull ups in each attempt in order to identify your volume decay. So...max effort in every round using the run as active recovery before you hop back on the bar.

Scaling:  Run distance remains the same.  Max effort remains the same.  Scale the pull up movement to jumping or banded.  Scale after a completed round, not within a round to extend a max effort attempt.

Strength: Deadlifts 3x 3 at 70-80-90%.  This is a lot of weight.  REST after the WOD and between each set to ensure max potential.  Review the points of performance prior to execution.  In order to reduce the "jerking motion" at the beginning of the pull, make an effort to pull the slack out of the bar before accelerating.  Pull until you feel the bar get tight against the plates. Once you reach that point—where you feel the bar bending—THEN begin the pull off the floor, thinking of accelerating the speed more and more with every inch the bar moves.


Ross said...


7 rds, Pull-ups as follows

Same number of rds as last attempt, stopped with 49 sec left on clock, cause I am not a world class 400 runner, but had a significant improvement on Pullups. I approached my pull-ups a bit different, I stopped if I had to stop my kipping motion to readjust hands even though I didn't come off the bar, so those numbers were ME without stopping each round.

3x1@405, 405 felt really heavy this morning turned it into three singles and focused on my positioning.

Dan R. said...

88 total.
20-17-16-11-12-12 plus one last 400m run

Charles Lawrence said...

95 total: 21,18,17,15,12,12


94 (22-15-14-14-14-15)