Warm-up:
10 minutes of practice on the Front Lever
Workout:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Cool-down:
Max rep strict pull-ups
Max rep kipping pull-ups
Interview with Christy Phillips at the Mid Atlantic Regional by Again Faster Equipment – video [wmv] [mov]
“Mental Approach” from CrossFit Vancouver (Canada).
Great pic
1630 representin’!!! Great work on that WOD Mac!!
The legit class will always be 1730 but Mac can crush for sure for a 1630 goer.
🙂
0600 is and forever will be the O.G.
I was a good and tough workout…but on that one I am going to have to work to catch up to you Kerri! Nice Job..you flew through that one.
This is a great pic! Everyone did awesome yesterday-it was a suckfest! I must have already been on the floor when this was taken…..
Great picture, Mac! Hope to see you in yoga soon!
yeah i wanted to last night, but was BEAT after the WOD. I hear you are doing a great job.
Oh gosh, my max is gonna be a scale or my BW lol. I am not great at strict pullups. My mistake has always been more of a row than a straight pull.
Maybe I’ll sneak a few supinated grips in. MUAHAHA
Wendler SP 130(3)-140(3)-145(3)PR
Weighted Pullups 100-115-135(XX)-130-135(XX) matched PR
Strict 20 PR by 2
Kipping 43 PR by 4
BW 178
Last time I got 130 at a BW of 172. I thought I had 135, but got Larry’d on it, oh well, next time.
90-100-105-110(x)-100-100-100
DH = 16
Kipping = 33
Good strength day, but no PRs
70 lbs pullup, 25 lbs off pr
14 strict
25 kipping
Definitely wasn’t feeling it this morning,maybe next time
tomorrow is an off day
Bench progression: 135 Warmup, 225×10, 280×2, 300×1, 330 negative
Weighted Pull-ups 1-1-1-1-1-1-1 : 90 lbs, 95 lbs, 100 lbs, 105 lbs, 110 lbs, 110 lbs, and 110 lbs
Strict no weight pull-ups 21
Kipping pull ups max 32
Deadlifts
225×5 @ 5 sets
25-45-70(x)-60-65(x)-65-70(x)
Max Strict PUs: 15
Max Kip PUs: 20
Not were I want to be compared to about a year ago:
20 pounds off PR, 5 more strict, but 11 less kipping…
http://www.facebook.com/#!/CrossFitGames/posts/219085924799940?notif_t=like
A good thread, go check it out!
30-35(PR)-40(x)-35-35-35(x)-30
Max Strict PU’s – 6
Max Kipping PU’s – 11
As I was standing there with a 35 lb plate strapped to me this morning, it occurred to me that this was about what I weighed when I started CF less than a year ago.
Rx: 120#,22,33
Rx’d 55# (PR), 9/16
42.5 lbs, 10 strict, 20 kipping. Best of all, no rips! I went to the 5:30 class, it was fun to have a bit of a change!
25,30,35x,35,37.5,40(PR),25 @ B/W=186. Previous PR=32.5
Max strict = 6, previous best = 5
Max kipped = 9, previous best = 4
—
It’s slow and painful, but progress nonetheless.
rx’d 75# – previous PR was 50#, about 1.5 months ago
12 strict – first PR
22 kipped – first PR
definitely a awkward workout, but i really love how different this each day is.