Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for weighted pull ups

WOD #111 – 18 January 2010

W/U: group, leg circles, bridges, pigs on iceskates

WOD: Back Squat Рestablish new 1RM Р3-3-3-2-1-1-1
35-65-85-115-125-145(existing 1RM)-150(F)

Weighted Pull-ups 3-3-3-3-3
scaled to 5x 10-sec flex arm hand with negs

notes: Paleo diet Day #9, wobbly legs, did not feel comfortable or steady in back squat

WOD #105 – 8 January 2010

W/U: group

WOD: 5 rounds for time:
2 Back Squats, (70% 1RM) (scaled to 105#)
4 Weighted Pull-ups, 35/strict (blue bands)
8 Dips (negatives)
Row 1000m
Only do one 1000m row at the end of 5 rounds

time = 14:49

WOD #60 – 21 October 2009

W/U: 5 min double unders, 3x (15 push ups, 15 back ext, 10 KTE, walking lunges)

WOD: Weighted Pullups 5-5-3-3-3
Scaled to flex dead hang 10 secs 1-1-1-1-1

Added: max ring dips (blue band) unbroken = 14, max push ups (knees) unbroken = 4 (?)

WOD #30 – 14 August 2009

W/U: 3x (10 push ups, 10 squats), dynamic stretch, group W/U

WOD: Weighted Pullups 3-3-3-3-3 (DNA – did not attempt; blue band and leg assist)
Weighted Dips 5-5-5-5-5 (DNA – 2 skinny black bands)
Double Unders 2 Minutes Max Reps (single unders)