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 thoughts on “Is that it?”

  1. Power Cleans
    95×3
    135×3
    155×3
    175×3
    185×3

    75 L-pullups on rings
    14:29

    Great job morning crew!

  2. Kevin, I took the 4:15 spot that was available so cancel the 5:30 one please! Thanks!

  3. Power Cleans 3-3-3-3-3
    95-115-125-135-155(1-1-f-1-f)

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

    Time: 13:38

  4. 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.

    1. Nothing wrong with your execution at all. Did your arms feel like jello after you were done? If yes then mission accomplished πŸ™‚

  5. WU x 2

    Power Cleans
    3×45
    3×55
    3×65
    3×75
    1×85 (Failed set)
    3×80

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

    Nice work everyone!

  6. Warm Up X 2

    Strength: Power Cleans X 3
    45-55-65-75-75

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

  7. CFWU X 2
    Power Cleans 3-3-3-3-3
    45-50-55-60-65

    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™‚

  8. 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˜€

  9. CFWU x 2

    Power Cleans 3-3-3-3-3

    45-65-85-95-115

    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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