A different kind of test
Pull  ups are a staple of CrossFit.  We use them to build strength, body awareness and conditioning.  Normally, when we use them to train we are either focused on the strength building element (when we volume train) or using them to find metabolic intensity (when they show up in a WOD).  Today we present an interesting challenge: how many strict pull ups can you do in 10 minutes?
If you’ve been keeping track of your numbers on volume training days, you’ll have a good baseline to start with. Â But this challenge really comes down to body awareness. Â How well do you know your own threshold? Â Will doing one more pull up before you rest help give you a higher total or will taking 5 seconds to struggle through this rep force you to take excessively long to recover? Â Your coaches can help you, but ultimately no one knows your body better than you. Â Trust your instincts and see what you can get done. Â We’ll come back to this in a few weeks and see if we can better what we establish today.
STR:
AMRAP 10
strict pull ups
WOD:
20-15-10-5
cal row
burpees over rower
Pull Ups: 60 at rx. Though a few of those may have been questionable height, so 57 may be a more accurate number.
ModWOD: 20-15-10-5 of Pistols/Light Wall Balls (10#)/Burpees over agro box. 9:48.
11 people in the 5:30am class! It was awesome to see such a big group kicking ass this morning! Way to go 5:30!
Strength: 40 pullups
WOD: 8:09, I think
PU: 18 (Green band)
WOD: 9:20
Felt better rowing at level 9, next time increasing the damper abit from my usual 5.5 when rowing for time.
Neat seeing ALL the rowers for both 530/630 class. Great effort for both!
Guess I can’t just show up without signing up for the 5:30am anymore. The secret is out: the early mornings is where it’s at… 🙂
whoa, level 9. i dont think i’ve ever tried it that high, but i should. do the rowers go to 11? 🙂
level or setting … potato potaato
PU: 40, green band
WOD: 10:05
still waiting for that fish game WOD…
If people are going to CrossFit Free tomorrow to cheer on CFSV athletes, below are their heat times!
https://crossfit-free.theboxhq.com/events/crossfit-frees-annual-frosty-flourisher
8:57a WOD 1: Dan/Niki
9:05a WOD 2: Nikki
9:21a WOD 1: Jesse
9:55a WOD 2: Abby
10:09a WOD 1: Matt
10:40a WOD 2: Dan/Niki
10:44a WOD 1: Nikki
11:00a WOD 2: Jesse
11:40a WOD 2: Matt
11:44a WOD 1: Abby
12:50p WOD 3: Nikki
2:30p WOD 3: Dan
3:10p WOD 3: Jesse/Matt/Niki
TBD WOD 3: Abby
WOD 1
10 Calories on Assault Bike
20 Clean & Jerks (115/73)
30 Burpees plate hops (45lb plate)
8 min time cap
WOD 2
Ladder – climbing by singles
1.2.3.4.5. . . . . 10 . .
Hang Power Cleans (115/73)
Shoulder to Overhead (115/73)
Box Jumps (30/24)
6 min time cap
Athletes perform 1 hang power clean, 1 shoulder to overhead, 1 box jump….then 2 of each, 3 of each etc…climbing as high as you can in 6 minutes.
WOD 3
First 1K Row Timed
3200m Row Timed
15 min time cap
Donne,
Thank you so much for being such an awesome person! Today you were such a great coach and team leader! Don’t think for a moment it doesn’t go unnoticed because it doesn’t! YOUR FUCKING AWESOME, KEEP THAT SHIT UP 🙂
THIS.
All Day.
Donne, you rule 🙂
Thanks you guys. I’m def not a coach, but glad my loud voice has its benefits 🙂
I love seeing you all compete, it inspires me so much and I quote Lemus “I wouldn’t have spent my day any other way”