20,15,10,5 rep rounds for time;
185# Front Squat
L Pull Ups
post time to complete to comments
arms fully extended at start at bottom of pull up
you cannot move from the start at bottom until legs are completely in front
i.e. you cannot swing legs up out in front as a kip for the pull up, it's a dead hang start
legs cannot lower until you've reached lockout of arms at bottom
bar can be taken from rack
&@%!@!@&#%^!!
ReplyDeleteI look 4ward 2 this 1 bc I'm really weak w/ front squats and could use the kick in the rear... Eh, who am I kidding... Could use the work w l-pullups as well!... Can't w8!...
ReplyDelete~gm2
Rory, u still alive w all that movin?...
Havin' a pretty nasty cold.. Throat hurting, little bit of asthma, blocked nose.. The workout is so awesome I don't wanna miss it. Should I do the workout or focus on recovery?
ReplyDeleteNice going bso.
Internet has been down and out.
ReplyDeleteYesterday's WOD part 1: 7:06
Part II: 65, 82
Total: 20:53
back from vacation, back to the workouts.
ReplyDelete22:45- ouch
12:19*
ReplyDeleteRe-injured quad on the 48th squat. Skipped last two reps, then finished the L's.
All L-pullups were quick singles.
Time- 17:21*
ReplyDelete- I'll be the first to call dodgey form on my L-ups. I find these rediculessly hard after about the first 10 or so. There was a fair amount of leg swinging and dropping going on. =(
13:12 - shoot me now.
ReplyDeleteSquats were unreal, I thought I'd get one round straight but no go. I knew pull-ups wouldn't be fast but the squats were a shocker. I just felt like I had nothing to give today, even after a huge warm-up. I wish the competition was tomorrow.
13:17 as rx'd
ReplyDeletewon't be walking tomorrow....
21:28 front squats killed me
ReplyDelete18:10 - l-pullups were tough. A little bit of knee bending going on
ReplyDelete17:31 Done!
ReplyDeleteI knew squats were going to give me a tough ride and they did!!!WOW
Thanks for the push Mikey
Nice job today guys!
My word: idedn....idedn some rest!
10:59
ReplyDeleteAll L Pull-ups
8:43
ReplyDelete~gm2
17:01 - all front squats done mostly in reps of 2. L ups done in quick singles. Thank you laura for counting.
ReplyDeleteI'm just heading down to watch the Flames vs the Blackhawks.
ReplyDeleteGo Flames Go!!!
Under time constraint, and a little worried about doing 20 L pull-ups, I did 15, 10, 5 of 95# front squat & L pull-ups. Finished in 8:11, almost everything broken into sets of 3.
ReplyDeleteReally regret not doing the whole thing. The L pull-ups were much easier than expected. Up to standard for all but the last few, which had no knee bend or kip, but weren't quite 90 degrees. Also should have used more weight on the front squats.
subbed dead hang PU for the Ls
ReplyDelete145# FS
28:29
Time: 12:55 as rx'd
ReplyDeleteFront squats broken into 5's after the first 15. L pullups all singles after the first 5. I feel a pull in the left shoulder blade area. I'll nurse it the next few and should be fine for Wed.
For me, this workout wasn't about time, it was pain threshold management. You could sure feel the strain on any squat that had less than perfect form. Fortunately, I kept them to a minimum.
@ OPT with Mike & DJ
ReplyDelete12:20
planned straight thru on FS but caved to 10s before breaking.
L-ups singles but need to focus on not going way above chins. Also had trouble dropping from top & wanted to lower under control for some reason. Dropped my legs too soon on the way down also. The perfect L-up is a work in progress for me
Got my butt kicked today. 17:58 at 175#. Front squats need some serious work
ReplyDeleteI vote Box Jump Vs. Step-up as the rest day discussion!
ReplyDeleteWow mike, I have been pondering that same question over the last few days.
ReplyDeleteAccording to one standard & video the hips had to be at full extension with straight legs while standing on the box. Point being, you could not jump up and spring off at full extension back to the floor.
HR & completion: I think stepping up and down would allow you to chug through them without spiking the heart rate and would ensure you don't get called on an incomplete rep.
Height: At what point would a step up be more difficult to perform than a jump? For me, I question whether or not i could do 30" step ups.
The question for a reasonable height like 24" is ultimately if it is more efficient or not. I was thinking of testing these in groups on the next cycle.
no way I can do a 30 inch step up. that is at my waist
ReplyDeleteHow about a step up to step up to the 30"?
ReplyDeleteLate on the posting because the damn internet is out...
ReplyDeleteTime: Rx'd 11:24
Lacked energy in this one. I don't think I ate enough yesterday. I felt I could have gotten sub 10 if I was dialed in. I was in a globo gym so I had a five mile walk from the squat rack to the pull up bar. That didn't help.
rory, was that walk up hill both ways?... i hate those globo-gyms that make u do that... just b sure to drop the weights enough that someone comes up to you and yells at you for disturbing other peoples' workouts...
ReplyDeletetotal w/o then -->
50 front squats
50 L-pullups
35 miles
impressive... most impressive...
anywho, thoughts on box-jumps / step-ups for and against the standard....
my thoughts on performing the box jump has focused on that ballistics of the movement. the box jump trains and recruits white fibers to generate more force, and actually changes in acceleration off the ground in less time... i.e. impulse. the idea is then that the person that executes the movment wants to be on the ground for as short a time as possible [this is true in the mechanics of running and the jumps in track and field, of which i am most familiar of]. time on the ground is what is minimized when trying to increase ones speed and ability to create explosive power to run faster and jump higher [simplistically]. thus, emphasizing this part of the movement, one would want to hit the ground as many times as possible, after getting the legs up, in as short a time as possible... however, on the counter, when one extends the hips and knees, although this slows your time back to the ground, ones center of mass is higher and thus requires more impulse in order to generate the same repetition... when one does not elevate, and just raises the feet, then the center of mass is lower and doesn't have as far to go to the starting position. also, when fully extending, one is recrtuiting a different muscle fiber than those used when getting off the ground... [this could be the point of what one is trying to do or could be counter to the muscle fibers one is trying to work]... when executing the step-up, the impulse of the movement is gone and one completely negates the goal of working to be quick off the ground [assuming this is your goal]... this fails to touch on the quick twitch part of the movement for training and impulse generation... i.e. change of force through accelerational acceleration [decel / accel]. anywho, these are my thoughts... i had a moment and just thought i'd share...
~gm2
I'm wondering if Mike is referring to the video I saw of one of the qualifying rounds where the WOD called for box jumps but they were doing step-ups and they were being counted. I call BS on that because it ain't the same thing, step ups are basically like scaling a WOD.
ReplyDeleteUnit, you bring up a good point and I fully agree. Box jumps instead of box steps serve a purpose on an every day basis.
ReplyDeleteGeoff, specifically where I'm going with this is IF your qualifers present to you 24" box jumps and any movement to get you to the top is allowed, which method is more efficient? Deciding how to approach this could make or break you in a close heat.
http://crossfitmarina.typepad.com/so_ca_qualifier_lodging/
I found the link I was looking at here, the SoCal qualifier standards of movement. Check out the box jump there. Any means can be used to get you up on the box although I think Gord walking in with his little step stool may be pushing it. hah
Here is the link broken up:
ReplyDeletehttp://crossfitmarina.typepad.com
/so_ca_qualifier_lodging/
20:31
ReplyDeleteHey if that's the rules they've stipulated then fine for them but if I'm in a competition and I have to revert to step-ups I'm either so far ahead or so far behind that I'm beyond caring anymore. 5 quick jumps and 2 breaths is faster than 5 slow step-ups any day.
ReplyDelete16:51
ReplyDelete24:54
ReplyDelete10:07
ReplyDeleteSubbed ghd situps for L's due to right pec strain...
front squats went
10/5/5
5/5/5
3/3/2/2
3/2
tough..