11/27

100 pullups
100 pushups
100 situps
100 squats

older record 3/24/2009

found this.. wanted to add it as a measurement...


Tabata treadmill 7mph (2x) 6.7 (6x)

3x20 squat
3x10 jump squat

5 rounds bench press
5@45
5@65
5@75
5@85
5@85
5@90

pullups 5X5
3 with 100lb assist
2 with 90 lb assist

the girls... wod for saturday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

8/21

"Cindy"

Max Rounds in 20 Minutes:

5 Pull-Ups

10 Push-Ups

15 Squats

WOD

WOD (8/5/09)

A. Against an 8-minute running clock:

Run 400m
Max Reps Pull-Ups
Run 400m

Scored by max number of pull-ups. Second 400m run must be finished before the clock expires for the score to count.

Rest 5 Minutes

B. Row 2k

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

Motto

"Do as much quality work as possible while being as fresh as possible" -- Vladimir Zatsiorsky



This motto is about not force your body to maximal effort, but "practice" a movement to about half of your personal record. For example, do half the reps you would be able to do if you put your entire heart into it. If you practice in this way, you will find that you're able to do a lot more than you expect.

This is based on the exercise being practiced often. Try doing a pullup every time you go into a certain room. You'll find you've done 25 or so every day at this pace. Then one day, you'll find that you can do 20 consecutive pullups no problem.