Mixing It Up

Wednesday we’ve got a movement more often found in a WOD for strength, and a typical strength movement in the WOD.  Weighted pull-ups are great for developing pure pulling power, improving your unweighted pull-ups, and increasing grip strength.  If you’re still using bands for your pull-ups it’s all good, you get to determine the least amount of assistance you can use to pull from hanging at full extension, to chin-over-the-bar glory.

Our metcon has back squats from the rack.  We’ll most likely be going in heats, but before loading up your bar think about how much weight you’re using.  The load for these squats should be no more than 50% to 60% of your 1 rep max.  It may get to the point where the sets need to be broken up and reracked, but it should not get to the point where you’re only completing a rep or two at a time.  It’s something a little different, but isn’t it always?

February 9, 2011

Strength:
Weighted Pull-ups
1-1-1-1-1-1-1

WOD:
4 Rounds:
15 Back Squats (80kg/55kg)
25 Push-ups

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  26 comments for “Mixing It Up

  1. Tiffany
    February 9, 2011 at 7:20 am

    Strength: 1st dead hang pull-up (body weight)

    WOD: 9:00 (40kg BS and ugly ugly push-ups.)

    • eric
      February 9, 2011 at 10:15 am

      Great work Tiff! First deadhang pull-up is a huge milestone.

      • Tiffany
        February 9, 2011 at 11:26 am

        thanks Eric!
        and thanks Haley for always calling me out. I would never try stuff otherwise.

    • Jen G.
      February 9, 2011 at 11:29 am

      Congratulations!!

    • Yosh
      February 9, 2011 at 4:13 pm

      YEAHH!!!

    • POPE
      February 9, 2011 at 4:38 pm

      Congrats! Good job!

    • Nathan
      February 9, 2011 at 8:37 pm

      Congrats!

  2. Shruj
    February 9, 2011 at 7:50 am

    Strength: 50lb db
    WOD: 9 and change (65kg) – harder than I thought it would be – lactic acid built up fast!

  3. Justin S.
    February 9, 2011 at 7:56 am

    Strength: 20# vest + 65# DB, tried one with a Scrappy vest but failed.

    WOD: 7:37 Rx

    • Scrappy
      February 9, 2011 at 9:04 am

      Try the weighted vest and your nephew next time…I’m like a bucket of lead.

    • Jen K
      February 9, 2011 at 9:27 am

      How did I miss this??

      • Justin S.
        February 9, 2011 at 9:35 am

        if you dont come in at 5:30 you …..a)get hurt or b)miss awesome shit.

  4. Scrappy
    February 9, 2011 at 9:01 am

    Strength — 28#, got nose to bar @ 30# several times but not quite chin.

    WOD — 10:23 @ 40kg

    The highlight for me was being a human vest for Justin…I think laughing was a limiting factor.

  5. rachel
    February 9, 2011 at 9:20 am

    Today was the perfect example of why I get my ass out of bed at 5:00am in 14 degree weather!

    DH – with 2 reds – best for me so far!
    WOD 30KG (could have gone heavier I think) and modified push-ups (not pleased with those) 10:28

    and got to see a “human vest”
    priceless.

  6. Jen K
    February 9, 2011 at 9:29 am

    I did max box jumps in 1 minute, with 1 minute of rest in between: 25, 22, 21, 23

    WOD: 8:54 at 40kg, subbing 10 GHD and 10 back extensions for the push-ups.

    Have a great day, fools.

  7. Neal
    February 9, 2011 at 10:19 am

    Got a dead hang pullup and nose to bar on the second dead hang. Really wanted that second one without dropping off the bar.

    WOD – 11:03 @ 40KG. Pushups were rough. Couldn’t lift my arms at the end of this one.

  8. Haley
    February 9, 2011 at 10:25 am

    20# pull up
    wod: 9:34 rx

    congrats on the deadhang pullups, tiff!!

  9. kevin
    February 9, 2011 at 2:13 pm

    Strength: 30lb’s for 2 reps
    WOD: 11:29 with 60kg.

  10. Dan P.
    February 9, 2011 at 2:44 pm

    WOD: 11:43 @ 70kg = 60% 1 rep max.
    Push ups were very slow toward the end.

  11. Zander
    February 9, 2011 at 4:27 pm

    DH Pull Up: 65lbs

    WOD: @70kg, 12:36

  12. POPE
    February 9, 2011 at 4:44 pm

    foot injury WOD : 9:49

    4rds – 15 ring dips, 25 15# situps

  13. Yosh
    February 9, 2011 at 7:20 pm

    Pull ups: 20# vest + 2pood bell
    WOD: 9:09 RX
    -Real heavy wod but felt strong

    • Tiffany
      February 9, 2011 at 7:41 pm

      nice!!!!

  14. Brian K
    February 9, 2011 at 8:02 pm

    53lb pull up with Nathan’s totally GTL weight belt.
    WOD: RX (61% 1rm) 14:08 with 5 no repped squats, finally starting to learn what the bottom position is.

  15. Nathan
    February 9, 2011 at 8:37 pm

    1RM Pull-up (dead hang): 2.25 pood (36kg)
    WOD: 9:31 Rx

    Great job today 6 pm class!

  16. Cal
    February 9, 2011 at 9:14 pm

    got my first dead hang today!!! and then proceeded to do a series of 1 at a time…can’t quite get two in a row yet.

    WOD: 8:19 at 30kg which is roughly 50% of my 1RM. and push ups on my knees, which got REAL ugly at the end. thanks to KP for helping me through it!!

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