Pull & pull again

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Sunday 100124
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 24–LINKS
Fat guacamole devils / All about eggs
Low-carb eating tips / How to cure a sugar fiend
Fat: Infiltrating the culinary world
Salt: is it good or bad?
HAPPY BIRTHDAY, DAN T.!
A word on knees, elbows, boobs, form, and intensity
Moral in tooth and claw (via)
The biological limits to running speed are imposed from the ground up (via)
Why you should step up your workout

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx
    women 155-185
    The Porch
    For time:
    185 -205 pound Deadlift, 15 reps
    50 Pull-ups
    185 -205 pound Deadift, 12 reps
    40 Pull-ups
    185 – 205 pound Deadlift, 9 reps
    30 Pull-ups
    185 – 205 pound Deadlift, 6 reps
    20 Pull-ups
    185 – 205 pound Deadlift, 3 reps
    10 Pull-ups
    women 135-155
    Pack:
    For time:
    135 – 155 pound Deadlift, 15 reps
    35 Pull-ups
    135 – 155 pound Deadift, 12 reps
    25 Pull-ups
    135 – 155 pound Deadlift, 9 reps
    15 Pull-ups
    135 – 155 pound Deadlift, 6 reps
    10 Pull-ups
    185 – 205 pound Deadlift, 3 reps
    5 Pull-ups
    Women 85 – 105
    Puppies:
    45 – 65 pound Deadlift, 15 reps
    20 Pull-ups (Beginner or assisted okay)
    45 – 65 pound Deadift, 12 reps
    15 Pull-ups (Beginner or assisted okay)
    45 – 65 pound Deadlift, 9 reps
    10 Pull-ups (Beginner or assisted okay)
    45 – 65 pound Deadlift, 6 reps
    5 Pull-ups (Beginner or assisted okay)
    Buttercups:
    15 – 25 pound Deadlift, 15 reps
    15 Pull-ups (Beginner or assisted okay)
    15 – 25 pound Deadift, 12 reps
    12 Pull-ups (Beginner or assisted okay)
    15 – 25 pound Deadlift, 9 reps
    9 Pull-ups (Beginner or assisted okay)
    15 – 25 pound Deadlift, 6 reps
    6 Pull-ups (Beginner or assisted okay)

  • kj

    Just finished the Manhattan Half. Estimated time is 2 hours. 9:10 splits. About to order two sides of bacon for brunch :)
    Felt better than I expected. Replaced the usual goo with a squeezable cinnamon applesauce. Might be my new thing!

  • Brian

    KJ Congratulations that is awesome!!!

  • brian

    KJ Congratulations, that is awesome!!!

  • http://movingdragon.tumblr.com Kirk

    Great work KJ!
    Fun times this morning at VanCortland Park with Brian and a few other cool people – NYC Endurance skill work, 5k run (23min – not close to a PR, but great hill technique work. Thanks to Brian for keeping me moving when all I wanted to do was lie down) followed by 21-15-9 Kettlebell swings (24kg) and box jumps… and then some wicked brunch.

  • Martin

    20:56
    225LB DL, subbed push ups for pull ups

  • Ari Karason

    Good to be back…..
    11:5? RX
    Nasty Girls yesterday
    9:32RX

  • http://phattrainer.tumblr.com Lenny

    13:23 RX’d
    Hands fell apart aorund 90 pull ups.
    Congrats KJ!!

  • Reagan

    As rx’d 22:24
    Hands are toast.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Super-quick workout before teaching this morning:
    155# DL / 16kg KB swings
    15 DLs
    35 swings
    12 DLs
    25 swings
    9 DLs
    15 swings
    6 DLs
    10 swings
    3 DLs
    5 swings
    8 minutes even

  • Jeff

    did this a day late
    14:27
    scaled DLs to 245#
    subbed 1 tuck lever pull up for every 2 pull ups
    ROM and form for tuck lever pull ups were really declining

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