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May 17, 2007
Pullup Time
Friday 070518
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"The squat, press, deadlift, and bench press have been used for decades by the strongest athletes on the planet. There is good reason for that. Any program that doesn’t use them is inferior to one that does, and any athlete who neglects them is doing less than that is possible in his performance, and less than what is absolutely necessary to maximize his strength." --Mark Rippetoe
Posted by Keith Wittenstein at May 17, 2007 11:13 PM
Comments
new shirts on the HQ site!
Posted by: juan g. at May 18, 2007 12:29 AM
Allison? Allie? A2? - Where's your NYSC?
Posted by: Jeff at May 18, 2007 1:29 AM
Austin St in Forest Hills & Bway and Spring in soho
They're pretty lame so please come and entertain me anytime.
Just don't trash the place like Dan suggested.
Posted by: Allison? Allie? A2? at May 18, 2007 2:14 AM
Austin St in Forest Hills & Bway and Spring in soho
They're pretty lame so please come and entertain me anytime.
Just don't trash the place like Dan suggested.
Posted by: Allison? Allie? A2? at May 18, 2007 2:14 AM
Austin St in Forest Hills & Bway and Spring in soho
They're pretty lame so please come and entertain me anytime.
Just don't trash the place like Dan suggested.
Posted by: Allison? Allie? A2? at May 18, 2007 2:15 AM
A2-- Trash!?!?!? Oh A2--- I never suggested trashing, but sometimes a errant HSPU sneaker or wall ball may gently glance a wall ever so slightly, but I do try to keep it to a minimum.
As long as you called me out...
Hey keith... did you happen notice what time A2 posted? 2:15am? It seems she is not getting enough of a workout at the Black Box. Sounds to me like sleepytime burpies may be in order....
Posted by: dan at May 18, 2007 9:47 AM
12 rounds for today.
Better than last time by 2 rounds, but not good. I should be doing better than this.
Posted by: Brett_nyc at May 18, 2007 9:57 AM
Allison,
"There are only three sports: bullfighting, motor racing, and mountaineering; all the rest are merely games." - Ernest Hemingway
Here's the video I promised you - two women who are definetly not playing. Ines Papert and Audrey Gariepy work their way up Nemesis (WI6+, 160m), Stanley Headwall, British Columbia, Canadian Rockies. Papert is considered by many to be the best female ice climber in the world. Competing against a mixed field, she won the world championship a couple of years ago. Her rock climbing skills are not to shabby either!
http://www.alpinist.com/doc/ALP19/video_hg_ice2_exclusive
NTF:
BS:
2x10 @ 45
1x5 @ 95
1x3 @ 135
1x3 @ 185
3x5 @ 205
WOD: 3 rounds
20 weighted situps
20 box jumps
11:40?
Thanks, Keith
Posted by: Kim at May 18, 2007 10:53 AM
Keith don't listen to that big meanie
I had to stay up to watch my friend on Poker After Dark.
Trash my gym AND have me do sleepytime burpies?? You're full of great ideas Dan.
At least you're doing your homework. You just picked a fight that you're going to lose! I'm going to pick you up and drop you.
Posted by: Allison? Allie? A2? at May 18, 2007 11:08 AM
what's with all the back squats Kim?
Posted by: brett_nyc at May 18, 2007 11:45 AM
I have a shoulder injury. The doc's instruction was no work above the chest other than physical therapy. Keith has been kind enough for modify workouts for me that account for this limitation. There is a good XFit Journal article called "Working Wounded" (Or something like that)about modification for injury.
The injury is healing very slowly. It's in a place where there is no muscle to strengthen and the damaged ligaments just take a long time to heal because they're don't profuse like muscle. I'm going on three months without being able to climb. Arg!
Back squats work the core and legs with minimal work above - though my PT would prefer I didn't do them either.
Best, Kim
Posted by: Kim at May 18, 2007 12:53 PM
I see. good luck
Posted by: brett_nyc at May 18, 2007 1:32 PM
cfwu(x2)
WOD
9 rounds
then 9 jumping rounds
Posted by: juan g. at May 18, 2007 1:34 PM
feel better Kim!
Posted by: michelle at May 18, 2007 2:31 PM
Who's going to the cert in phili? I'm thinking about signing up. I'll be ready by then right?
Posted by: Allison? Allie? A2? at May 18, 2007 3:58 PM
I think you mean Pittsburgh A2?
More sleepytime bupries for you....
Posted by: dan at May 18, 2007 4:36 PM
Grrrr. Whatever.
Are you from LA Dan??
Posted by: Allison? Allie? A2? at May 18, 2007 5:21 PM
A2, I think you would definitely be more than ready for the Pittsburgh cert. And that would mean TWO Allison's at one cert, as I'm planning to go to that one!
For today's WOD, I managed 10 rounds of not-exactly-dead-hang-but-not-jumping pull-ups from the 20-inch box (i.e., mostly arms and back did the work, with just a tiny bit of help from the legs--I really need to learn to kip!), followed by 5 rounds of jumping pull-ups. I was pretty happy with that.
The post-WOD handstand training inflicted by KW was only slightly terrifying, and I excelled at the headstand portion of the skillwork, which made me feel much better about the whole thing.
On another topic, what the fuck is this "Ladder Racing" stuff? And when can we start doing it at the Box?:
http://www.youtube.com/watch?v=QDrBHY0byZY
Posted by: Allison at May 18, 2007 6:28 PM
I hope to go Allison!
After yesterdays awfully lousy attempt at PP, I need to work hard today!
CFWU
WOD--9 full rounds jumping chin over bar, 10th round 7 over bar and then 3 half-assed!
BS
2X5 @45
1x5 @65
1X3 @95
1 min handstand hold
1x5 @115
2x3 @125
1x1 @135 (my PR from b4 surgery)
2x3 @125
FS
2x5 @45
1x5 @65
1x5 @85
1x2 @95
OHS
2x5 @22#
2X5 @32
2x5 @42
1x5 @47
Then I cooled off w/
25 burpees
5 skin the cats
Posted by: sarena at May 18, 2007 6:36 PM
Sorry pull-ups were with jumpstretch band but not jumping! Ouch do I get punished for forgetting to put that in my original post???
Posted by: sarena at May 18, 2007 6:37 PM
9 Rounds + 8 PU's
Posted by: Hari at May 18, 2007 7:21 PM
Im about 80% right now with going to the cert in Pittsburgh. All depends in the next few weeks.
Anyways, for today's workout 11 rounds + 6 pullups...
Posted by: Justin at May 18, 2007 7:55 PM
Allie 2 - What's your schedule @ NYSC?
Posted by: Jeff at May 18, 2007 8:11 PM
anyone going to the santa cruz cert?
Posted by: Allison? Allie? A2? at May 18, 2007 8:15 PM
Jeff- F.H or soho?
Are you going to come in?
Posted by: Allison? Allie? A2? at May 18, 2007 8:40 PM
15 rounds plus 15
Posted by: dammit at May 18, 2007 8:51 PM
Made it to 7 rounds - with a 45# weight (1/3 BW) hooked around my hips.
Then tried to start again in the next round with muscle-ups; my grip was so fried that my hands would slip through on each attempt.
So, picked up at 8 the following round, and made it to 11 unweighted.
In short: that was a retarded idea.
Posted by: josh at May 18, 2007 9:57 PM
Allie 2 - Soho
I'm going to try to come in on the day(s) I can't make it to the Box on time.
Posted by: Jeff at May 18, 2007 10:32 PM
12 rounds
Had to stop cuz a callus was ripped wide open. Nice photo op. I hope this thing heals in time for the Cotter seminar. Whole lot of athletic tape.
Nice job on todays WOD everyone.
Posted by: Kevin at May 19, 2007 2:57 AM
My schedule is under major construction but I'll probably end up working T, Th, F 11-6 or 6-11p , S&Sn 2-9
Posted by: Allison? Allie? A2? at May 19, 2007 9:36 AM