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Mon

February

01

Pull-up Work E-mail

Strength: Press, 5-5-5 reps (75/80/85% of 1RM) On the final set, go for a rep max. (if you can do more than 5, go for it)

WOD:

4 rounds of...

1 L Pull-up

2 Strict pull-ups

3 C2B pull-ups

4 OPT pull-ups

5 Butterfly pull-ups

Rest 1 minute

Post loads for press and notes on pull-ups to comments.

 

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Brad Kilman  - Pull-up Work, Shoulder Press   |February, 2 2010 - 2:06 pm
avatar SP - 115,125,132.2

WOD - 5 rounds of
1 L-Pull-up
2 strict pull-ups
3 C2B
4 OPT
5 butterfly

did 5 rounds RX'd, but very broken on the last 2 rounds.
Daniel Mayfield   |February, 1 2010 - 11:07 pm
avatar Shoulder Press 3X5: 95, 105, 115lb

Four rounds of pullups. First two were unbroken.
Randy Shrauner  - Shoulder Press/Pullups   |February, 1 2010 - 9:28 pm
avatar 105-110-115 on the Shoulder Presses

I worked 12 sets of 5 pullups with the purple band:4 kipping CTB & one deadhang to the chin.

Handstands and a 1:34.4 500M row for the cashout.
Waders -  - pull up work   |February, 1 2010 - 8:29 pm
avatar this was a fun WOD unbroken and Rx,
also Jared always says he likes pull ups and i unofficially name this WOD "the MUSE"
Jared Muse  - Thank You   |February, 1 2010 - 9:30 pm
avatar On the one anniversary of my crossfit life I get a WOD named after me. How cool is that?
Melissa Burks  - missed it   |February, 1 2010 - 5:39 pm
avatar Jeff left without me so made up my own WOD. Really would like to work on the pull-ups but our bars are covered with ice and I don't know what an OPT pull-up is.
25 push-ups (all from the knees)
25 med ball cleans (6# is all we have at the house)
25 push-ups
25 goblet squats-25#
25 push-ups
25 med ball cleans
7:20
Jared Muse  - shoulder press and pull-up work   |February, 1 2010 - 3:48 pm
avatar Shoulder Press
115 X 5
125 X 5
135 X 7

Pull-ups rx'd and unbroken
I lost the timing on the butterfly on 3rd and 4th set
Jennifer Penland  - Hazards of Sugar   |February, 1 2010 - 3:42 pm
avatar Found the entire 1 1/2 hour video of Dr. Lustig's talk. Very convincing evidence why sugar makes us fat. I would like to hear what he has to say (if anything) about sugar substitutes in diet drinks (I think).
Jennifer Penland  - Shoulder Press, Pull up work   |February, 1 2010 - 3:38 pm
avatar Shoulder Press 3X5 at 75-80-85% of 1 RM:
48-53-55 Happy to get 5 on the last set. LOVE the new tiny weights for shoulder press!

Pull-ups:
1 L-pull up (purple band, one leg)
2 Strict (Rx'd)
3 C2B (purple band)
4 & 5 (OPT with purple band)

Liked the different ways to practice pull ups. Tried to butterfly, but need to master kipping first.
Adam Borders  - Pull-up Work   |February, 1 2010 - 2:54 pm
avatar SP: 82#-90#-95#(6reps)

WOD: One leg on L pullups, no butterfly tried to do OPT instead. Green Band
David Jordan  - Shoulder Press, KB Swings and other   |February, 1 2010 - 2:46 pm
Shoulder Press 95-125-125

WOD:
4 X 15 KB swings with 1 min rest between. 1st set with 1 pd, next 3 with 1.5 pd.

500 meter row for time 134.1
Randy Shrauner  - Nice!   |February, 1 2010 - 9:15 pm
avatar Good rowing this morning, David!
Tom Russell  - Press; Pull-Up Work   |February, 1 2010 - 2:19 pm
avatar Strength: Press, 3x5(75/80/85% of 1RM)
105-110-115

WOD: 4 rounds of
1 L Pull-up
2 Strict pull-ups
3 C2B pull-ups
4 OPT pull-ups
5 Butterfly pull-ups
Rest 1 minute

Ls and strict were rx'd. The rest all resembled something consisting of a kip, tug and struggle.
Amanda Filbeck  - Shoulder Press, Pull-Up Work   |February, 1 2010 - 2:20 pm
avatar Strength: Shoulder press 3x5 at 75, 80 & 85% of 1RM
53#, 58#, 63# (failed - got 4)

WOD:
4 Rounds of:
Pull ups w/ scaling (and purple band):
1 L-pull up (w/ 1 leg raised)
2 Strict
3 C2B
4 OPT
5 Butterfly (kips)
Timothy Blackwell  - Shoulder Press, Pull Up Work   |February, 1 2010 - 2:01 pm
avatar Strength: 135-145-152.2

WOD: Rx'd. Rounds one and two were unbroken, three and four not so much.
Laura Rankin  - Pistols   |February, 1 2010 - 2:35 pm
avatar Very impressive 10 pistols on each side, Tim!
Laura Rankin  - Shoulder Press, Pull Up Work   |February, 1 2010 - 1:28 pm
avatar Shoulder press--5-5-5 at 75, 80 & 85%
63#, 68#, 70# (thank you for the little weights!) I don't think I got more than 5 on the final one.

Pull ups with the following scaling:
1 L-pull up (did with one leg raised)
2 Strict (Rx'd)
3 C2B (Rx'd)
4 OPT (Rx'd)
5 Butterfly (did OPT)

The strict, dead hang pull ups got really tough in the last 2 rounds. The coordination required for butterfly pull ups escapes me, but I really did like working all these pull up variations.
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