wod

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Pullup Progression

From CrossfitOakland

The Progression:

1. Lock off and hold at top of pull-up (chin over bar) for 10-20 seconds.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

2. Lock off at the top of the pull-up and then at various points along the descent.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

3. Lock off at the top of the pull-up and then perform a slow, controlled negative.

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

4. Work band-assisted pull-ups, starting from a complete dead hang for each rep (no bounce at the bottom between reps).

2-3 sets of 3-5 reps (rest ~2 minutes between sets)

Do this progression two times a week and be smart about your pull-up volume in workouts.

So...are there other strength- or skill-related progressions you're interested in? If so, post them to comments.

Tomorrow's WOD

"Cindy"
Max rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

wod

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

wod

4 rounds of
400 meter run
50 squats


bench press:
5 w/ just bar (45 lb)
5 @ (65 lb)
5 @ (65 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (85 lb)
3 @ (95 lb)
3 @ (95 lb)
2 @ (100 lb)
2 @ (100 lb) (Failed going for 3!)

50 Things You Can Do For Your Health

50 Things You Can Do For Your Health

Take your vitamins
~Plant a garden
~Meditate
~Eat by candlelight
~Drink herbal tea
~Bake your own bread
~Take a hike in nature
~Swim
~Make dinner at home
~Go to bed early
~Buy organic fruit & vegetables
~Get natural sunlight
~Get a massage
~Sleep in
~Use glass Tupperware instead of plastic
~Go on a picnic
~Cut back on your coffee consumption
~Stretch
~Use a water filter
~Add plants to your home
~Eat snacks
~Drive less, walk more
~Replace sugar with honey or maple syrup
~Clean out your pantry
~Try aromatherapy
~Buy organic meats
~Shop locally
~Learn to read food labels
~Visit the farmer's market
~Eat protein with every meal
~Write down your fitness goals
~Grow your own herbs
~Take fish oil
~Make your own salad dressing
~Dance in your living room
~Buy a cookbook and use it
~Have great sex
~Use organic spices
~Fly a kite
~Use aluminum-free deodorant
~Take a hot bath
~Drink lots of water
~Turn off the TV and get outdoors
~Ask for help
~Don't eat things you can't pronounce
~Buy a reusable water bottle and use it
~Learn to cook something new
~Go caffeine free for 1 day
~Try a green powder in your smoothie
~Strive for excellence, not perfection
~Love your body!