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 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]
Please cancel my 5:30pm.
Power Cleans
95×3
135×3
155×3
175×3
185×3
75 L-pullups on rings
14:29
Great job morning crew!
Kevin, I took the 4:15 spot that was available so cancel the 5:30 one please! Thanks!
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
Wow…you beat Kevin!! CONGRATSS!!!
I’m sure Kevin’s reps were a little harder (fully extended arms and feet)
Maybe 🙂
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.
Nothing wrong with your execution at all. Did your arms feel like jello after you were done? If yes then mission accomplished 🙂
Kevin,Please cancel my 5:30.Thanks
kevin, please cancel my 4:15 Thank you
I hate to add to the list of cancellations but please cancel my 5:30.
Kevin, this WOD is scaring everyone away.
It’s only 75! It could be 100, but it isn’t 😉
MC and Gill! Ask Kevin to show you the muscle up progression exercise I did this morning.
Kevin I may not be able to make it tonight, not sure yet.
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 🙂
Nice work everyone!
Awesome L’s tonight!
just poking around a few videos and came across this one … recognize anyone around 2:55?
http://www.youtube.com/watch?v=5Vr7S9pxoTc
Hey what a nice looking puppy in the final frame! 😉
JODY!
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
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 🙂
So you did 100 in 15 minutes? That’s awesome!! 😀
Great Raychell now Kevin will definitely put 100 L pull ups next time!
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! 😀
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.
Wow, great time Marcel.
Push press x3
45×10
95×5
165-165-165-165-165