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Monday, 20 Dec, 2010

Posted by Mandee on December 19, 2010   |   12 Comments

Warm-up:
Partner assisted hamstring-flexibility drills. Then,
1 strict pull-up, 10 round-to-arched back good mornings
2 strict pull-ups, 8 round-to-arched back good mornings
3 strict pull-ups, 6 round-to-arched back good mornings
4 strict pull-ups, 4 round-to-arched back good mornings
5 strict pull-ups, 2 round-to-arched back good mornings

scale strict pull-ups to ring-rows if necessary, and use any desired weight or band for GM.

Workout:
Three rounds of:
10 Weighted pull-ups
30 Back extensions

Post time and load to comments.

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Alcohol and the holidays

“Failure defeats losers, failure inspires winners.”
– Robert T. Kiyosaki

12 responses to “Monday, 20 Dec, 2010”

  1. katieg says:

    B2B CrossFit in Atlanta
    12 days of christmas dumbell WOD… too long to post, but completely terrible WOD. 35:26

  2. Mandy McMillion says:

    8:58 attempted 3 strict pull-ups (no weight) per round. My problem with pull-ups is mental at this point, I don’t feel like I’m pushing myself hard enough. I did three easy in the warm up, aimed to try 6 per round in the workout, then scaled back to 3 in round 1. I left feeling like I didn’t give it my all.
    Great turnout this morning. And I can totally relate to the article. I’ve stopped weekday drinking as a lifestyle change and don’t think I could have picked a better time of year to implement it.

  3. Justin says:

    6:08 at 40lbs

  4. Will Blankenship says:

    We took it slow, precise and painful in the 11:30 class.

    15:28 @ 25#

  5. Robert S. says:

    11:30 with 35#

    Like Will said… Slow, deliberate, and painful.

  6. KLowe says:

    5:56 at 40

  7. Naveen says:

    I got last place and probably shouldn’t count on using my back for a couple of days, but at least it was fun!

  8. Robb says:

    15:44 scaled with just strict pull-ups

  9. Patrick says:

    Press 1-1-1-1-1: 175# across
    then
    11:00 @ 16kg KB

  10. Ben says:

    12:15 with ring rows and hip extensions. I did three or four strict-ish pull ups in the warm up, so I feel like I’m making progress from where I was a few months ago.

  11. Dean says:

    13:23 with a 20lb DB. I too hit it slow and painful. great workout, i feel like i have earned my rest day.