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3-8-2010

Mar 7th, 2010
by admin.

WOD

Pull Ups

Work skills, ie the dead hang, swinging kip, butterfly etc

complete one maximal set with a difficult variation

and

one adjusted easier than normal set for very high reps

record comments

Posted in: Daily WOD.
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8 Comments on “3-8-2010”

  1. #1 Jess Strange
    on Mar 8th, 2010 at 10:05 am

    Did 17 kipping ring pull ups with the weight vest
    31 on the bar with a doubled tiny band, and dammit I wanted more
    practiced the butterfly but don’t have it yet

  2. #2 Dave Bahen
    on Mar 8th, 2010 at 12:22 pm

    Did DE 5 sets x 2 with little bands pullups.
    Worked on the kip with the rings.
    Did 20 deadhangs with big blue under foot.

    got to work on the “rythem of the kip”

  3. #3 Paul Morris
    on Mar 8th, 2010 at 8:02 pm

    Worked on butterfly technique… getting closer still having a timing issue…

    Max Deadhang: 24Kg + BW = 240lbs!! WOOT

    Kipping w/ light band: 44

    forearms are still tender :)

    James I got my eye on your max pullups!!!

  4. #4 Justin Kornfeld
    on Mar 8th, 2010 at 8:40 pm

    Paul- Good googly moogly! 44 pullups!?!?!? Holy Shnikies batman! That is awesome!

    Jess- That is amazing! You are awesome!

    Dave- mAn! good stuff!

    I miss you all! I’m hoping to be done with my Physical Therapy soon so that I can come back to training with everyone.

  5. #5 Paul Morris
    on Mar 8th, 2010 at 10:18 pm

    You learning breathing techniques… right :)

  6. #6 Matt Bahen
    on Mar 8th, 2010 at 10:58 pm

    Jess - Awesome kips + vest + rings! 17 is Heee-Oooge…especially when compared to the “Other” Bahen. :-)

    Dave - Seriously, nice work bro. Thought you’d have that kip down by now. I’ll be home in a matter of HOURS now so get hot.

    Paul - Whole. Lee. Cur. AP! That is an awesome day at the pull-up bar dude. James should be worried based on your performance today.

    Big Jus - Good to see ya back on the boards here. Hurry up & get well. See you real soon I hope.

  7. #7 John Strange
    on Mar 9th, 2010 at 12:43 pm

    Wow, great work everyone. Crossfit is good at identifying areas that need work and this is one of mine.

    “forearms are still tender” — indeed.

    At work, no bands available. Pullups at BW of 224.

    Rotation was strict, strict wide, chinups, kipping {funny stares}, all on a bar. I upped the sets to keep volume high.

    8, 5, 6, 8, 4, 4, 3, 3, 2, 2

  8. #8 James Boatwright
    on Mar 9th, 2010 at 6:37 pm

    I’ve got my eye on you…

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