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Monday, 14 Mar, 2011

Posted by Mandee on March 13, 2011   |   27 Comments

Warm-up-

Basic gymnastics warm-up: hollow rocks, push-ups, strict pulls, kipping swings, etc.


Workout-

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.

Compare to 100926.


Cool-down-

3 minutes of trigger point work to each tricep


Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]


From the CrossFit Games to Pregnancy” with Valerie VoborilCrossFit Journal preview video [wmv] [mov]

27 responses to “Monday, 14 Mar, 2011”

  1. Patrick says:

    Hmmm… “Death by Pull Ups”. Gonna have to sit this one out.

  2. Josh Kennedy says:

    I can’t even bear the thought of doing more pullups after Chelsea today…

    • Tye says:

      I thought the same thing, so I did HSPU’s and didn’t last 5 freaking minutes.

      Chelsea and the 100m sprints destroyed me. I haven’t been this sore in a long time.

  3. Aaron says:

    16 + 15
    PR by 15 pu’s. Missed this in September, PR from first time doing this wod on 091105. Butterflied until minute 12 then had to break up the pull-ups. Surpisingly minimum damage to hands.

  4. KLowe says:

    For those that don’t hit the mainsite that much. Check out the strength to weight ratio freak doing his thing!

    Russell is getting the much deserved mainsite respect today.

    http://www.crossfit.com

  5. Erin Atkins says:

    9+6

    My hands are still healing from the last time I did a pullup WOD, so I wore gloves today, and I found that I couldn’t grip the bar like I wanted. I kept losing my grip. I normally just tape up but again, last time I did that I ripped through the tape. Suggestions??

    • Patrick says:

      Learn a better way to tape your hands. Klowe has a good technique, my method takes longer but works pretty well also.

  6. Carson says:

    Scaled to ring rows: 15+15.

    Got some good work on kipping in the warm-up. That first pull-up is oh so close!

    Also, registered for the open, but it won’t let me join the CF HSV team. The site said an email was sent to the HSV admin, but then notified me that the email was undeliverable.

  7. Eric Hedges says:

    11 + 4 First time doing Death By Pullups… Through the first ten minutes all was fine… then I hit the pull up wall!

  8. GarrettD says:

    11+7

  9. RyanP says:

    14+11….then….rip.

  10. Ben Jarrell says:

    This one looks fun but after all of those pull-ups yesterday its not gonna happen.

    Does anyone have any recommendations on how to avoid constantly damaging your hands with pull-ups? It seems like every time a WOD comes up that requires lots of pull-ups, I rip my hands… which ruins me for the rest of the WOD and keeps me from practicing pull-ups until my hands are healed. I know gloves are frowned upon, but I feel like I’m not making any progress on pull-ups anymore.

    • Patrick says:

      Have your tried gymnastics grips yet? Great on a WOD like todays, but not so good if your having to grip a barbell.

  11. Dennis says:

    I found a fellow Irish person’s Claddagh Ring. I put it on the staff desk. Coach DB

  12. Scott says:

    9+5…..strict pu only. My gut tells me that we’ll see pu in first 2 weeks of Open, don’t want to shred my hands before game day.

  13. Patrick says:

    5/3/1 Deload
    Squat 115(5)-155(5)-185(5)
    Deadlift 155(5)-185(5)-225(5)

  14. Dennis says:

    I found a fellow Irish person’s Claddagh Ring. I put it on the staff desk. Coach DB

  15. AJ says:

    12 + 10 on 13th round and 6 on 14th

  16. Robert S. says:

    17+11

    Didn’t want to rip the hands today, so I took it easy on them. I’m sure they’ll get shredded by Fran in a couple of days. That’s right I said it 🙂

  17. Don says:

    11+ 5 tore my hands to hamburger, but still a PR!

  18. Dean says:

    17+13. 1 rep PR, ripped hands at the beginning of the last round the quit to save my hands for the open. I feel like I could have hit at least 19.

  19. James Stranahan says:

    10+5 scaled to jumping pull ups