Sunday 090621 (68) (60)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090505.
Happy birthday, Manny!
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If only the WOD scoring came with style points in addition to time and/or load, Martin would always win:
The logistics for this WOD are a little more complicated that most other WODs. Be sure to read that paragraph at the end that explains how this workout works.
That said, here are the SCALING OPTIONS from the CrossFit Brand X forums (and believe me, this is a WOD that most will end up scaling in one way or another):
Big Dawgs
as Rx’d
women - 35#
Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up
women 20#
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round.
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Also, please note that we currently have one pair each of dumbbells in the following weights: 25#, 35#, 45#. (We also have plenty of kettlebells but DBs are preferred for this WOD.) For those scaling down the weight to something 20# or lighter, I strongly suggest you use a medicine ball (6#, 10#, 14#, or 20#) squeezed between the knees. It's easy to drop it upon completion of the weighted pullups and continue on straight into the strict pullups.
Great photo!
CrotchFit!
um, wow
i looove the kneee socks!
Father's Day 5-miler in 40:55.
I'm happy to not be doing this WOD. Thanks, Dad!
Of course, I totally forgot about the 25 burpees. Looks like I'll be sweating again before bed.
And Martin, wow.
Lookin' good, Martin.
Happy Father's Day to all dads out there.
Just back from a run - hot n humid out there - and will do this WOD at the climbing gym.
Rx'D 18 sets 28:26
my rest day: watching "say anything" and then meandering around midtown for food. 0 burpees, even though im all caught up.
CFE 2 hours later (usually should be 3. i'm impatient)
2 x 1,000m all out - no penalties
1. 3:11
2. 3:17
should have been faster!!!
Yikes! I should have taken my shoes off, I can't point my feet enough with them on ;)
19:08 with the 35# vest. 50 sets.
29:38
22 sets
25# i/o 45 #
sucked.
@ BBB - 35:45 with 20# vest - 65 sets
About 20 minutes and 20 sets better than last time with 5 more pounds this time. The vest probably helped save some time since I never quite figured out the best way to hold the DB last time.
I saw Food Inc. over the weekend, I really recommend it. The movie definitely convinced me to want to eat all organic and grass fed food.
50 Sets 38:22
(68,54), (48,36)
Correction: S/B 33:22
We have a differing opinions on what constitutes "style".
Rest day for me
except for Single Ladies Dance X 1000
dance partner carrying shenanigans
will be partying this evening, I think