Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for pull ups
WOD #325 – 1 March 2011
W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)
WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)
time = 24:28
notes: I need to learn to DU. Closest I came to puking in over a year.
WOD #320 – 21 February 2011 – Recovery 60
W/U: Overhead Squat 5-5-5
35-45-55
4 Rounds
30 Squats
15 Pull-ups – 2 red bands
time = 7:30
notes: feeling good. down from blue band to two red bands on pull ups. today will be my last self-imposed “recovery” WOD. all in going forward.
WOD #319 – 17 February 2011 – Recovery 59
W/U: 10 min @ 1 min (4 hang power clean 35#, 4 hip raise, 2 push up)
WOD: Snatch Balance 3-3-2-2-2-1-1-1-1
35×3-40×3-45×3-50×2-55×2-55-60-65-65
5 Rounds
7 Overhead Squats (95/65) – scaled 35#
7 Pull-ups – scaled blue band
time – 5:38
notes: miscounted the reps on snatch balance, but felt good in the movement (rarity!).
WOD #317 – 14 February 2011 – Recovery 57
W/U: row 1000m, stretching, hip flexor, hamstring
WOD: Back Squat 1-1-1-1-1-1-1
55×3 – 75×3 - 95×3 – 105×2 – 115
5 Rounds
3 Power Cleans (165/110) – scaled to 70#
6 Chest to Bar Pull-ups – scaled w/ blue band
time = 4:35
notes: first BS since injury, so worked multiple reps at lower weights to get the feel of the movement
WOD #244 – 23 September 2010
W/U: 15 min AMRAP (10 straigh leg DL, 10 bar roll out, 10 lunges, 10 ring dips, 10 hamstring stretch)
WOD: Deadlift 3-3-3
125-175-185(1)(1)
3 Rounds:
10 Single Arm Dumbbell Snatch (50/35) – scaled 25#
10 KB Swing (2 pood/1.5 pood) – 1 pd
10 Pull ups – black/red bands
time = 6:38
Notes: idiot DL progression
WOD #239 – 14 September 2010
W/U: group
WOD: 6 Planche Progression Holds
5 Rounds
5 Power Snatch (95/65)
10 Pull-ups
10 Burpees
Rest 2 Minutes
time = 15:15
Notes: I have no idea what the scaling was as I forgot to write it down.
WOD #234 – 2 September 2010
W/U: DB DLs, DB OHS, lax ball
WOD: Wendler deadlift
105×5, 140×5, 157.5×3, 175×4
4 Rounds
7 Overhead Squats (135/95) – scaled 40#
14 Lateral Jump Burpees (over the bar)
7 Pull-ups – red/black bands
time = 11:27
Notes: need to move to the next notch on pull up bands
WOD #225 – 19 August 2010
W/U: 2x(15 pistols, 30 quad rolls, 20 DB push press, 10 pull ups)
WOD: Deadlift 5-5-5
Wendler Deadlift 120×5, 140×5 157.5×6
3 Rounds
5 Thrusters (135/95) – scaled to 60#
10 Chest to Bar Pull-ups – scaled to red/black bands
time = 4:21
Notes: too quick, next time go 65# and 2 red bands
WOD #200 – 12 July 2010
W/U: 3x(10 OHS/SPT, 10 med ball cleans, 10 wall ball, 20 DUs)
WOD: Front Squat 3-3-3-3-3
65-65-85-95-105-115
4 Rounds
10 Front Squat (50% of your 1RM) – 60#
10 Strict Pull-ups – blue/black bands
time = 7:25
Notes: Lost all ability to string strict pull ups. Sad day. 
WOD #194 – 1 July 2010
W/U: Bergener Warm Up
WOD: Snatch 3-2-2-1-1-1-1
35-40-42.5-45-47.5-50-50
12-9-6
Squat Snatch (50% 1RM) – 40#
Chest to Bar Pull-ups – scaled to kip pull ups w/ black/red bands
time = 6:42
Notes: Still not shrugging enough on the snatches, so arms are bending early.
