Monday, 19 Oct, 2009

Posted by Mandee on October 19, 2009   |   24 Comments


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

24 responses to “Monday, 19 Oct, 2009”

  1. Slade White says:

    First time doing this one. Almost got 60lbs, but couldn’t get the last inch. Same problem with muscle ups.


  2. Krista says:

    Also my first time. I tried this last night at home to see if I could even do a weighted pull up. I did one at 5 pounds, and one at 10 pounds.
    Today, at the 11:30 class, I did
    3, 5, 8(x), 8(x) couldn’t get the last inch.
    I finished with ladder pull ups.

  3. tracey says:

    5-8-10-12-15-20-25(f)-25(f)-25(f)-25+kip(f)….missed by a chin all 4 attempts. I’m happy b/c last time I did this workout I only got to 12#. I will start heavier next time.:)

  4. Patrick says:

    10# less PR

    2 hr later

    Front Squat 3×5:165-165-165
    Press 3×5: 135-135(4)-125(5)
    Power Cleans 3×5: 155-155-155

    5 Rounds of Cindy: 3:46

  5. Patrick says:

    While driving past Bob Jones HS I witness the most disgraceful lowering of our nations flag. Maybe it’s growing up an Army brat learning at an early age to stop playing at 1700 and wait for the end of “To the Color”. Maybe it’s 7 yrs as a Boy Scout or 10yrs on active duty…I don’t know. But watching a bunch of slack jaws in baggy britches unceremoniously wad our national standard into a ball like a dirty bed sheet and haul her inside while playing grab-ass just didn’t sit well with me today.

  6. Kerri says:

    Warmed up doing some band assisted pull-ups. Then did a ladder up to 5 and then back down, standing on partner’s legs, then did several more with my toe on the box.
    The last two ways was much better than band assisted. Really gave me an idea of where in the pull-up I was weak.

  7. Zak says:


  8. Aaron says:

    First time WOD, I had to start somewhere. Next time I’ll definitely start heavier.


  9. Robert S. says:

    At the NASA gym today.


  10. Michael says:

    My brother showed me this and I thought I would share it:


    It’s a really weird animated video using Mark Rippetoe quotes… pretty funny. NSFW – along with Rippetoe quotes comes frequent cursing.

  11. Karen says:


    First time trying max weight. Might try to kip more at the heavier weights. Stayed basically strict pullups for the entire workout.

  12. tracey says:

    Patrick, I agree with you. You should say something to the principal. Its very sad to see some of these kids and think that they are the future.

  13. Jason Terry says:

    Not feeling like much would come of this workout since my last outing was at 17.5# and I felt horribly ineffective. Josh told me I might suprise myself….
    12,20,30,40,60,65(f),62.5(F). New PR by 42.5#. Does this mean next time I should get 102.5#???
    Love the new site guys!!!

  14. Jason Terry says:

    Not feeling like much would come of this workout since my last outing was at 17.5# and I felt horribly ineffective. Josh told me I might suprise myself….
    12,20,30,40,60,65(f),62.5(F). New PR by 42.5#. Does this mean next time I should get 102.5#???
    Love the new site guys!!!

  15. Robb Dempsey says:

    20-30-40-60(x)-60(x)-55(x)- 55 PR

    I felt like Jason on this one and hit a 47# increase over previous attempts at weighted pullups.

  16. Larry Lowe says:

    Started way too low.


  17. klowe says:

    45, 70, 90, 115, 125, 135PR, 145x

  18. klowe says:

    That does piss me off. I was on flag core in middle school. It was not the same degree as an army base but we were definitely taught the procedure and protocol and we were always respectful of it.

    Call BJHS and ask to speak with the principle. Hopefully he/she will jerk a knot in their ass!

  19. Robb Dempsey says:

    on the flag, we could show up one afternoon and show them how to do it. 🙂

  20. Craig Herr says:

    Based on what I have seen from Bob Jones they won’t care but let’s call anyway.

  21. tracey says:

    It would be interesting to watch the flag come down at all the schools.To see if there is any guidance or is the flag treated like a dirty bed sheet. I know that at my daughters school an adult goes out and watches over the raising and desent of the flag each time.(elementary school)…This would be a good news story!

  22. Robert Montgomery says:


    Back Squats:
    245×5, 275×5, 285x5PR

    Shoulder Press:
    10 sets of 2 reps at 115#s with 30 secs rest between sets. (About 80% of 1rm)

    rest 1 hour

    16 – 100 yard sprints with 10# vest

  23. Aaron says:

    Like the new website desing.
    But what’s totally bad ass is the new banner
    “Strong Than Yesterday”
    Pardon the french, but F%CK. YES.
    This is it. If people ask why I Crossfit or why I train, race and sacrifice. This is it. To be Better Than Yesterday. Period.

    One question: When are we going to see the T’s for this one? Screw it, I just might get it tattooed across my chest…

  24. Aaron says:

    I don’t know what to do with myself without today’s WOD link to post too…since Robert started it (btw, good job coaching today)


    3+ hours later:
    3 x 1mi repeats with 400m recovery with 2mi warmup and 1mi warm down.

    So here goes my Pose praise. After Saturday’s clinic, I ran an easy 5k on Monday, really concentrating on the technique we learned. The run went well but I was looking forward to opening it up a bit at today’s track workout.

    My plan was to run the mile repeats at my 10k pace, plus 10-20 seconds (6:35-6:45/mi). After a few Pose drills and my 2mi wu, I was ready to start the repeats. I train with a GPS and set my pace alert between 6:15 and 6:45/mile and was surprised when my watch started alerting me I needed to slow down. I forgot my HR monitor but my perceived effort wasn’t feeling out of hand so ignored the alerts, assuming I was running a second or two faster than a 6:15. No big deal. I finished my workout and took a look at my data. I was shocked to see first mile split of 6:07, 2nd at 6:16 and the final repeat at 6:06.
    Normally I like to see negative splits, but considering the pace I ran at I was stoked. The thing is, I didn’t feel as though I was running at a quick pace vs my PE. During the entire workout I was really focused on the Pose technique; Pose – Fall – Pull and maintaining a quick turnover.

    My long winded point is this – if you want to improve your running, learn Pose. It’s only been 2 runs and 3 days and it will take more time and patience to develop my hamstring strength deficieny from my old form and firm up muscle memory to apply Pose on my longer runs but I’m excited about what’s to come. Oh, so my second lwp is this – when the next Pose clinic or class is scheduled, be there. I know I will be.