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
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“Failure defeats losers, failure inspires winners.”
– Robert T. Kiyosaki
B2B CrossFit in Atlanta
12 days of christmas dumbell WOD… too long to post, but completely terrible WOD. 35:26
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.
5:37 at 35 lbs
6:08 at 40lbs
We took it slow, precise and painful in the 11:30 class.
15:28 @ 25#
11:30 with 35#
Like Will said… Slow, deliberate, and painful.
5:56 at 40
I got last place and probably shouldn’t count on using my back for a couple of days, but at least it was fun!
15:44 scaled with just strict pull-ups
Press 1-1-1-1-1: 175# across
then
11:00 @ 16kg KB
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.
13:23 with a 20lb DB. I too hit it slow and painful. great workout, i feel like i have earned my rest day.