Thursday 090122
10 rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
The Front Squat – AgainFaster.com
81 comments for this entry:
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Photos
January 21st, 2009 on 8:38 pm
Holy shit! We all know that I love pullups – weighted…dead hang…etc. But it’s kinda insane to try to do multiple sets like this without coming down from the bar mid set. hmmm. I’m interested to see how this goes
January 21st, 2009 on 8:41 pm
Great video on front squats. In less than 10 minutes, I learned a lot about the nuances of the grip and how it transfers to the squat clean.
Thanks for posting it!
Ian
January 21st, 2009 on 8:55 pm
Sharon,
Agreed, this one is going to be rough. My arms might fall off. Rob Miller completing this in 14:05 should serve as some inspiration:
http://media.crossfit.com/cf-video/CrossFit_3TypesPullupWOD.wmv
I’m prepared for my hands to be shredded after this WOD. And just after they had healed so nicely. Damn!
Ian
January 21st, 2009 on 8:58 pm
Anyone who does this as Rx’d is my hero. I tried it outside a week or so ago when I couldn’t get to PCF and scaled like crazy, very quickly doing only strict and kips, adding ring dips and pushups because I’m terrible at those. Excited to try again.
January 21st, 2009 on 9:14 pm
Foundations Class #2:
6 timed rounds of
10 overhead press
10 weighted squats (whatever they were called)
Weight:65lbx2 rds; 45lbx4 rds
Time: 8:14
January 21st, 2009 on 10:05 pm
PCF staff please clarify.
If we come of the bar in the middle of the round, it doesn’t count and we have to start over?
January 21st, 2009 on 10:45 pm
Guch – if you come off the bar mid round, the pull ups still count. However, in addition to counting pull ups (rounds), you are also counting sets, which means that in a perfect world if you went straight through each round without coming off the bar, you would complete this in 10 sets. That said, if you break into 2 or 3 sets each round, the reps in the round still count, you are just upping your final set number. Make sense?
I will try to do this as rx’d; however, it will likely take me 9,052 sets (if I can actually finish).
January 21st, 2009 on 11:40 pm
Can we do this at some point?
Inman Mile
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a barbell weighing equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
January 22nd, 2009 on 12:10 am
Are we allowed to kip during the weighted pullups (or at least kip as much as one can with the weight)?
January 22nd, 2009 on 6:46 am
I’ve been talking to a lot of PCF’ers over the last few weeks about making their pull-up tight or taking controll of it. Pain in our shoulders and lower backs from Kipping is a sign that your kip is out of control. For those of you that I have talked to…it comes back to that trasfer of power and energy. It will travel better through a tight body then a lose one. Point your toes and hollow rock or do what Kelly Satrrett says, they both get the body tight. I just got my form from Tucker who will be doing our Gym cert in Feb.
Kelly Satrrett says it better please watch. http://media.crossfit.com/cf-video/CrossFitJournal_KellyMidline3PullupPre.wmv
January 22nd, 2009 on 7:52 am
24:10
first two rounds with 45#
remaining eight rounds with 30#
49 sets total to complete.
January 22nd, 2009 on 7:58 am
24:25 (bands)
Round 1 – tan, blue, green
Round 2-10 – blue, green, green
29 sets to complete
January 22nd, 2009 on 8:47 am
1st Round: 45#
Last 9 Rounds: 35#
Time: 21:40
Sets: 54
Can’t believe I completed this one. Those are the widest pull up bars I’ve been on!
January 22nd, 2009 on 8:59 am
10 rounds of:
3 strict pull-ups
5 kipping pull-ups
7 kipping pull-ups with blue band
24:59 and 52 sets
During warm-ups set a PR of 29 consecutive double unders.
January 22nd, 2009 on 9:36 am
So everybody that wants to really push this WOD and thinks that grip will be the determining factor may want to put some of these together before heading into the box:
http://crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3
January 22nd, 2009 on 10:30 am
What’s the girl weight?
January 22nd, 2009 on 10:34 am
The inman mile is crazy. Though still crazy, I’d actually prefer to try the Rutman Mile (I think) which is a bodyweight sandbag following the same rules. Uneven load makes it more challanging, more functional and a little more strategic.
I can’t weight for the looks we would get walking down 11th street with a bunch or barbells on our backs.
Barrie, that is a good question on the pull-ups. I would say copy what Rob does in the video. If it is easier than the strict pull-ups, then it doesn’t really make sense. That said, whatever you got to do to get it done.
January 22nd, 2009 on 10:34 am
25lbs for women.
January 22nd, 2009 on 10:45 am
Three in posts in a row. That’s a PR.
having just watched the video, it looks like Rob starts to kip the weight up when that is the only way he can do it. He also was only going for time and not sets, though I’m not sure it makes a difference.
When people question the effectiveness or efficiency of the kipping pull-up, note that Rob can still do 7 kipping at a time when he can only do one strict near the end.
I have revised my personal goals on this to “finish as RX’d.” I think anything under 50 sets would be pretty good considering Rob can do 60 kipping pull-ups in a row but was still breaking his weighted pulls into sets of 1.
January 22nd, 2009 on 10:46 am
Awesome. I think if you plan to do any of those “miles” you should bring it over to the track. It’ll be a better gauge of time without issues like cars, sidewalk edges, decline/incline of the road. And you would get fewer stares.
How do you carry that sandbag? On your back or in your arms?
January 22nd, 2009 on 11:10 am
I think we should do something at the track on the weekend soon anyway. It’d be great for us all to test out our speed/endurance, do some races or whatever. We could even do a lighter, normal WOD at the box and then head over. Wouldn’t that be fun????
January 22nd, 2009 on 11:23 am
Ian and Boston Mike – what time are you doing this workout?
January 22nd, 2009 on 11:23 am
You will not get me to the track until the temp cracks 55.
You can carry it however you want, but you wouldn’t get very far, I bet, unless you were carrying it on your shoulders/shoulder.
January 22nd, 2009 on 11:23 am
I’m down for mixing it up at the track a little bit one of these weekends.
January 22nd, 2009 on 11:24 am
Yes, some weekend when it’s supposed to be in the 50s (too bad it’s supposed to be 53 degrees tomorrow!)
January 22nd, 2009 on 11:24 am
oh! and I want to see Seamus do this!!! Scrapple and all!
January 22nd, 2009 on 11:28 am
I’d be down for some track work too.
Sharon, looks like I’ll be in for the 7pm.
January 22nd, 2009 on 11:33 am
Just FYI – please don’t let this post start a debate about ir Zone Bars are really Zone, etc etc . . .
“Peanut Butter Zone Bars are on the list of items having to do with the Salmonella/peanut butter problems”
If you have any, might want to do your research and check them out.
January 22nd, 2009 on 11:43 am
Peanut Butter Zone bars as SO not Zone…
January 22nd, 2009 on 12:13 pm
Whatever Emma. That’s my “healthy snack”. Don’t rain on my parade.
January 22nd, 2009 on 12:14 pm
10 rounds
8 strict pullups (blue band)
7 kipping pullups (thin tan band)
with 1 round in the middle 8 green strict / 7 no band kip
21:45
Ouch. Great workout that I definitely needed… but ouch. And chalk up a point for the nerd gloves, as after 20 minutes on the bar, I have only one slight new tear.
January 22nd, 2009 on 12:22 pm
Every one from last nights foundation class should watch the video posted today about front squats .. http://www.againfaster.com/the-micd-instructor/2009/1/17/the-front-squat.html ..
It cleared a lot of my doubts.. and what I realized what I was doing wrong last night. Its a pretty informative video.
January 22nd, 2009 on 12:23 pm
Sharon, Boston Mike is down hard. He got sick from the guy that sits next to him at work. I’m probably out until Saturday or Sunday. Needless to say, I am ticked I missed yesterday’s WOD and todays.
January 22nd, 2009 on 12:28 pm
this workout was HARD!! especially since I can’t kip yet. I used bands galore and some crazy kicking action w/bands to simulate kipping.
January 22nd, 2009 on 12:37 pm
Does the illness also include talking in the third person?
I’m sorry you are sick dude. Both these workouts would be perfect for you. I look forward to seeing you on the weekend and will give an extra 50% in your honor
I’ll do a mid set Braveheart-esque cheer: “For Boooostoooooon!!!”
January 22nd, 2009 on 12:57 pm
Reminder to not bathe in the chalk before you get on the bar:
http://crossfitoneworld.typepad.com/crossfit_one_world/2009/01/ouch.html
A little goes a long way. Take care of your hands!
January 22nd, 2009 on 12:58 pm
Where can I get those Zone snack bars?
January 22nd, 2009 on 1:27 pm
Damn! I really want to do this WOD, but I’ll be missing another day in the box. Sucks!
But since Mary Ellen and I leave for Hawaii tomorrow (yeah!), we’ll be sure to check out CrossFit Oahu sometime next week and report back!!
See you all after the Super Bowl!
January 22nd, 2009 on 1:29 pm
Ana, they sell them in bulk at Costco’s. They have the best price out there from what I’ve found.
Thanks Sharon, how did you know I love Braveheart!
January 22nd, 2009 on 1:46 pm
Because you’re male.
January 22nd, 2009 on 1:48 pm
That was a good video about the pull-ups. Made me realize I’m “that guy” who swings all the way back and forth. I read the posts but didn’t see if there is a set scaled version for those of us that have no business attempting weighted pull-ups.
January 22nd, 2009 on 1:51 pm
CrossFit is everywhere….I spent this week at Whistler (2 hrs NW of Vancouver) skiing. As the shuttle bus from the airport went through downtown Vancouver, I spotted a sandwich board advertising a nearby CrossFit gym. Then last night the Canadian version of “The Weather Channel” did a profile of a personal trainer who has remodeled her garage into a CrossFit gym b/c CrossFit is a feasible way to workout when it’s minus gazillions outside……
January 22nd, 2009 on 1:55 pm
Thursdays I go to a globo gym to work out with a trainer friend of mine for the sake of mixing things up. We typically do workouts with unbalanced weights or on a single leg etc. to strenghten core and improve balance.
Anyways, I talked him into doing today’s wod and he talked me into pressing body weight (170#) between rnds alternating between dumbells and barbell. (12 reps)
This is how it went.
6 rnds as Rxd
24 sets
Last 4 rnds scaled down to 30 # on PUs
Scaled down to 135# on the bench press.
Sets unknown.
Time unknown.
January 22nd, 2009 on 2:04 pm
Siddharth, do you still want my doctor’s appointment?
January 22nd, 2009 on 2:12 pm
10 rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
7 rnds in 24 minutes, not as rx’d
I did regular kipping pullups for the first three. Since I weigh 245, I didn’t feel like I needed to add anymore weight. Did the strict with the black band and kipping with the green.
On another note, I didn’t tear my had but got a nasty blood blister below one of my calluses. Is that caused by the same stuff that causes tearing? Any thoughts on treating it?
January 22nd, 2009 on 2:14 pm
I wouldn’t eat any premade “anything” with peanut butter right now. I was on a call with the FDA and CDC last week on this outbreak. The source of the salmonella was from a facility in Georgia that supplies a peanut butter paste and they are still not sure of the extent of the outbreak but 6 people have died and nearly 500 have gotten sick. You can go to http://www.accessdata.fda.gov/scripts/peanutbutterrecall/index.cfm to see there has been a recall on any food with peanut butter that you might have.
As to whether it is Zone or not I am staying out of that debate.
January 22nd, 2009 on 2:20 pm
Strong Lifts workout:
Hang Pwr Cleans: 4×175, 3×175, 4×175
OVHD Press: 3 sets 3×137
Whiny disclaimers:
1. shoulders sapped from monday’s workout
2. Did high volume pullups yesterday
– think that both factored into today’s WOD
Silly WOD Notions:
1. Thought I would do all of these sets unbroken
2. Thought I would attempt the last 5 sets with the
weight vest and 45# db
3. Would attempt C2B pullups during the kip portion
WOD: 11:15
Notes:
1. 13 sets total. First 7 rounds unbroken. Last
three, I had to get off the bar after the
strict pu’s and rest prior to doing the
kipping pu’s
2. Noticed that I was not kipping but rocking
slightly on the last three rounds of strict pu’s
3. Disappointed that of the 70 kipping pullups,
maybe 20 were C2B.
4. This was awkward to do on the low pullup bars.
After dropping the weight I had to move my feet
around the db to do kipping pu’s with bent
knees. Finally, something I’m too tall for!
5. My strategy was to do this in 75sec cycles, thus
total workout time would be 12:30. Found that I
was able to recover faster than planned.
6. Posting this took longer than the WOD.
January 22nd, 2009 on 2:35 pm
Seamus, is there an appendix to that last post?
Good work
I’m very impressed…and totally fearful of this workout…
January 22nd, 2009 on 2:51 pm
But Sharon, you love strict pull-ups! This workout (or at least half of it) was made for you.
January 22nd, 2009 on 2:55 pm
In fact I’m sad this wasn’t my named workout
It will be great. just nervous. Don’t know how long my grip will last to hang on the bar throughout sets.
January 22nd, 2009 on 3:47 pm
damn, nice work Seamus.
January 22nd, 2009 on 4:12 pm
Thanks. You mean the writing or the workout?
Now if only I could improve at things that involved a barbell.
January 22nd, 2009 on 4:20 pm
Word of advice for anyone doing this tonight. Highly recommend putting the db between your thighs and crossing your legs. I find this to be much easier and less awkward than holding it between your ankles as Rob Miller did in the video that Ian posted.
January 22nd, 2009 on 5:00 pm
Siddharth, I’m telling them that you’ll be there at 3:30 tomorrow, so you better be!
January 22nd, 2009 on 5:13 pm
RX’d weight, 24 mins and some change. Totally lost track of rounds…
Hat’s off to Seamus.
January 22nd, 2009 on 5:34 pm
Hey all, we still have a few spaces left for the Kettlebell workshop! Tell your friends and get yourself signed up!
http://www.potomaccrossfit.com/events/beyond-the-swing-with-jen-conlin/
As long as you can swing a Kettlebell you’ll be fine in this workshop!
jen
January 22nd, 2009 on 6:13 pm
Top notch, Seamus!
January 22nd, 2009 on 6:26 pm
28:75
Round 1 20#
Round 2-9 (blue, blue, green)
Round 10 (green,green,green)
January 22nd, 2009 on 7:07 pm
21:31
Round 1 20#
Round 2 10#
Round 3-8 various mixes of blue and green with a few regular dead hang sprinkled in the 3rd
January 22nd, 2009 on 7:08 pm
31:41 as rx’d. my hands are so eff-ed it hurts to type.
January 22nd, 2009 on 7:15 pm
First, a note on the Zone: do it. I’m down from 222 lbs to 206 lbs in 20 days. Email me if you have questions about doing it.
In keeping with Seamus’s litany of excuses on why he “sucked” (beating Rob Miller, the pullup king, by 3 min), I did weighted pullups yesterday, but wanted to give this a go for at least 5 rounds:
Went into today’s workout really wanting to do a MGW (meaning a Monostructural, Gymnastic, and Weightlifting component within the same WOD).
Inkeeping with how it’s been scored on the PCF comments section today, I did:
5 Rounds (first 4 with 45 lbs, 5th round with 30 lbs)
Time: 11:21
Breaks: (not including between rounds) 10
Notes: The dead hangs killed me. I could get through the weighted for the first 3 rounds, but as soon as I dropped the weight and tried to do a dead hang, I’d get 1-2 max then have to drop and shake it out. Needless to say, this was disconcerting. I was so toasted by the time I got to kipping that I couldn’t really do butterfly at all. I tried for the first two rounds, then just had to go to traditional kip.
I did try the tape wraps from Keith at CF Virtuosity. Definitely helped as far as protecting my hands, but had to regrip the bar more often, just didn’t feel like I had a good grip most of the time. Might just take some getting used to.
So after this, I did a modified WOD from OPT
for total time;
Row 400 m
21 thrusters – 95#
9 GHD Situps
rest 3 min
Row 400 m
18 thrusters – 95#
12 GHD Situps
rest 3 min
Row 400 m
15 thrusters – 95#
15 GHD Situps
rest 3 min
Row 400 m
12 thrusters – 95#
18 GHD Situps
rest 3 min
Row 400 m
9 thrusters – 95#
21 GHD Situps
Time: 4:58+4:36+4:21+4:15+4:06 = 22:16*
*This is approximate because I forgot to write down the times when I left the gym.
Notes: Thrusters felt good, row didn’t, GHD didn’t feel great. I was having trouble breathing on the GHD situps. I really didn’t feel like I could turn and burn on this purely because of the pullup WOD prior. As proscribed was with CTB pullups vice GHD Situps.
January 22nd, 2009 on 8:10 pm
10 rounds for time of:
3 kipping
5 thin tan band
7 blue band
14:50 (31 sets, 3 for each round when I switched bands plus one more)
January 22nd, 2009 on 8:18 pm
10 rounds
1st round with 45
2nd round with 30
3rd round with 20
4-6 strict, kipping, blue band
7-10 kipping, blue, green
First time ever using the green, seemed like it was too much help, but blue was not enough. Completely lost track of sets but sure it was over 50 so next time the goal will be less than 50 sets.
28:09
January 22nd, 2009 on 8:48 pm
10 rounds for time of:
3 Pull-ups, Round: 1-5 blue-band (This was my first attempt using the blue band) Round: 6-10 green-band
5 Strict Pull-ups all rounds green-band
7 Kipping Pull-up all rounds green-band (my attempt at Kipping)
23:XX something…
Sharon I am impressed… you rocked this one! And your hands…Ouch!!!
January 22nd, 2009 on 8:48 pm
10 rounds for time of:
3 Weighted Pull-ups (15 pounds)
5 Strict Pull-ups
7 Kipping Pull-up (2 rounds quasi deadhang, 8 rounds blue band quasi deadhang)
37:16
Last set of weighted pull-ups were less than ideal chin-over-bar… Probably had a gazillion sets and failed attempts… but I got 10 rounds.
January 22nd, 2009 on 8:54 pm
Oh and seriously, nice work Seamus! You rocked this WOD and it was unfortunate I couldn’t bear witness.
January 22nd, 2009 on 9:22 pm
I definitely didn’t rock this WOD -
3 strict pull-ups (thin tan band)
5 kipping pull-ups (thin tan band)
7 kipping pull-ups (blue band)
Did well over 10 rounds but felt so lame about the bands that I just kept going until about 21 minutes.
My hands are perfect because I use tape.
January 22nd, 2009 on 9:22 pm
Seamus, you are a machine…
This workout placed pull-ups at #1 at the top of my list of things I suck at. Running is a close second. The problem is both of these exercises are guaranteed to appear at the crossfit games qualifiers. Good thing I have 3 months to prep.
37:05
7 rounds with 45
3 rounds with 30
infinite amount of sets
January 22nd, 2009 on 9:26 pm
[...] PCF WOD Thursday 090122 10 rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up [...]
January 22nd, 2009 on 9:31 pm
Great job to everybody today that stuck with this. Just a painstorm, takes a lot to get over that and keep trucking.
January 22nd, 2009 on 9:34 pm
45 minutes. About 45 sets.
Rounds 1-2 as rx’d. Rounds 3-10 w/ 25lbs barbell. Rounds 9 & 10 all kipping pullups.
January 22nd, 2009 on 9:36 pm
10 rounds:
3 kipping pullups (blue band)
5 strict pullups (green band)
7 kipping pullups (green band)
19:17
January 22nd, 2009 on 10:16 pm
10 rounds 28:xx
rounds 1&2:
3 Dead hang
5 Strict w/ Blue band
7 kipping
rounds 3-10:
1 Dead hang
3 Strict w/ Blue band
5 Kipping
I was in such a negative mood over this WOD that it really affected my whole day. I suck at pullups and on any other day I’d find an excuse to skip this one. However, since I signed up for the qualifiers I’ve been on a 3 on 1 off sked. I’m really glad I showed up today, but man, did this suck.
I was really impressed with Sharon and Drew today. you guys are an inspiration!
January 22nd, 2009 on 10:31 pm
10 rounds for time of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-up
35 lb dumbell throughout
Time: 34:15
It was smooth sailing until round 7 when my hands started to fall apart. Then I was just as concerned with not ripping them to shreds as with finishing quickly.
Hey Emma- thanks for setting up my appointment. Really appreciate it!
January 22nd, 2009 on 10:57 pm
19:50
3 rounds of 3 BW pull ups, 5 tan band pull ups, 7 kipping pull ups. The final 7 of 3 tan band pull ups, 5 tan band kipping, 7 blue band kipping. Ripped both hands on last round but felt like I could have scaled a little less.
January 22nd, 2009 on 11:06 pm
Ian,
Thanks brother. Means a lot coming from you. I’ll make you a deal. Trade you some pullups for deadlifts, squats, C&J, OVHD press, squat cleans, hang cleans, snatch, push press.
January 22nd, 2009 on 11:07 pm
Siddharth,
See you at the chiro tomorrow. I’ll be there around the same time! My favorite day of the week.
January 23rd, 2009 on 7:46 am
I don’t think Kelly posted, but he did pretty well on this workout as RX’d (one of the few to finish it) – if you see him, ask him about it.
Not sorry today was a day off.
January 23rd, 2009 on 12:13 pm
Finished RX’d in 28:30
Switched hands for each set of the weighted and dead hang pull-ups.
I’m a little disappointed that i’ve got to skip on Friday – I could use the work on the front squats.
January 23rd, 2009 on 4:31 pm
10 rounds of:
3 straight pullups (blue band)
5 straight pull ups (green band)
7 kipping pull ups (green band)
=18:42
I couldn’t write on the chalkboard today. Thanks.
January 23rd, 2009 on 9:02 pm
10 rounds for time of:
3 Weighted Pull-ups, 35-5 lbs
5 Strict Pull-ups
7 Kipping Pull-up
28:50