Is that it?


Is that it?

WOD – 75 L-pullups (Most will need to scale this. There will be no kipping allowed, so if that means going back to a band, so be it.)

*** I’d like to thank all of you that have responded to the survey that was emailed to you. I have received 30 replies so far, so if you haven’t filled it in yet, please do so by Friday.

The feedback I have received will definitely help at the gym. For instance, we already have more 45# bars as some people requested.

Some commented on the warm-up and how it’s routine and boring. A warm-up IS a routine, however, there are ways to spruce it up. I will go over examples for each movement.

Overhead Squat – dowel, with weight, facing wall

Good Morning – dowel, weight

Pullups – over/underhand, wide/narrow grip, kip, strict, rings, bent knee, L-pullup, weighted

Dips – paralettes, feet raised, rings

Pushups – hand placement, paralettes, rings, elevated feet

Knees to Elbows – rings, bar, toes to bar, skin the cats

If you want to work on a skill, like double unders or Β muscle-ups, come early or stay later. The warm-up is designed to prepare you for the workout. Please treat it as such.

These are a few videos of CrossFitter’s warming up. It’s the same thing, EVERY TIME:

Greg Amundson’s Warmup [wmv][mov]

Burgener Warm-up [wmv] [mov]

Lightweight for Tim

29 Responses

  1. Power Cleans 3-3-3-3-3

    75 L-pullups on rings
    As prescribed, however I kinda jumped to an L position before pulling each reps.

    Time: 13:38

  2. Steve

    CFWU x 2

    Power Cleans (3RM @ 90% of 170)
    45, 65, 75, 95, 115, 125, 145, 155

    WOD – 75 L-sit pull-ups (14:36) I think.
    10 – L sit ring pull-ups
    10 – ring pull-ups
    10 – L site bar pull-ups
    45 – straight leg pull-ups

    The WOD was excellent, my execution of it was not. Will have to scale before starting next time.

  3. WU x 2

    Power Cleans
    1×85 (Failed set)

    75 L-Pull Ups in a blue band – 11:39 πŸ™‚

    Nice work everyone!

  4. Heidi

    Warm Up X 2

    Strength: Power Cleans X 3

    15 L Pull Ups on Green Band
    60 Pull Ups on Green Band
    Time 12:52
    Definitely not one of my favourites

  5. Raychell

    CFWU X 2
    Power Cleans 3-3-3-3-3

    WOD 75 strict pull-up with red then blue band – 15 minutes

    Here’s the thing, I somehow got it in my head that the total for the workout was 100, so I actually did 20 with red and and 80 with the blue. Realized my mistake on the drive home. What a week!!And it’s only Wednesday πŸ™‚

  6. Chantal L.

    CFWU x 2

    Strength 3-3-3-3-3
    Power cleans 45-55-65-75-85

    WOD 75 L-pullups, sub for ring rows

    Time: 7:15

    3rd day coming back after a month off and it feels awesome! πŸ˜€

  7. Marcel

    CFWU x 2

    Power Cleans 3-3-3-3-3


    75 L-pullups on rings w/yellow band

    Time: 7:57

    Happy tomorrow is a rest day! Great job 6:30 crew.

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