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