All maxed out

Thursday 111229

Single set max of pull-up and push-up measured in reps, plank in seconds/minutes

On the pull-up, the set ends once you come off the bar. On the pushup, the set ends when anything but hands or knees touch the ground. On the plank, the set ends when anything but hands or knees touch the ground, or when breaking from a straight line (i.e., but in the air, etc.).

High heels, deadlifts, & attitude — oh, my! part 1; part 2
How to spot a firebreather
Be a clock watcher
27 gluten-free recipe substitutions
The philosophy of food project

Functional acrobatics

All hands on deck:


* * * * *
Here’s what’s on tap for Friday’s WOD classes:

“Oly Meet”

Warm up then make 3 attempts at:
1 rep max, snatch

then make 3 attempts at:
1 rep max, clean & jerk

Responses

  • Scott Steven Rozic

    did ‘Baseline’ today instead – 5:55 RX’d

    • Anonymous

      Nice job!

  • Scott Steven Rozic

    did ‘Baseline’ today instead – 5:55 RX’d

  • Anonymous

    here’s a link to download the Pavel Fighter Pull-Up program that we mentioned in class today. http://dl.dropbox.com/u/13925868/the_fighter_pullup-1.pdf

  • Anonymous

    here’s a link to download the Pavel Fighter Pull-Up program that we mentioned in class today. http://dl.dropbox.com/u/13925868/the_fighter_pullup-1.pdf

  • Matt M.

    Pull Ups – 30
    Push ups – 31
    Plank – 2:58
    Should have been better across the board.

  • Matt M.

    Pull Ups – 30
    Push ups – 31
    Plank – 2:58
    Should have been better across the board.

  • BenS

    At Crossfit Integrity, Charleston, SC:
     
    A: Thruster, 12 sets of 2, 80% of 1 rep max, each set starts on the minute

    B: 4 rounds of:
    1 minute max reps of wallball (20lb/14lb, both 10ft target)
    Rest 1 minute
    1 minute max reps of pushups
    Rest 1 minute
    1 minute max reps of burpees
    Rest 1 minute

    A: 95#
    B: 222 total reps, Rx’d

  • BenS

    At Crossfit Integrity, Charleston, SC:
     
    A: Thruster, 12 sets of 2, 80% of 1 rep max, each set starts on the minute

    B: 4 rounds of:
    1 minute max reps of wallball (20lb/14lb, both 10ft target)
    Rest 1 minute
    1 minute max reps of pushups
    Rest 1 minute
    1 minute max reps of burpees
    Rest 1 minute

    A: 95#
    B: 222 total reps, Rx’d

  • dan def

    I am a big believer in the Pavel Fighter Pull-up program.  Adding this to your Crossfit New Year Resolution list is a splendid idea.  

  • dan def

    I am a big believer in the Pavel Fighter Pull-up program.  Adding this to your Crossfit New Year Resolution list is a splendid idea.  

  • Anonymous

    A:
    Pull Up: 29
    Push Up: 53
    Plank: 1:40

    B: Pyramid – Push ups, Squat thrusts, mountain climbers – 17:10

  • Anonymous

    A:
    Pull Up: 29
    Push Up: 53
    Plank: 1:40

    B: Pyramid – Push ups, Squat thrusts, mountain climbers – 17:10

  • Zoe

    Did this one at home

    Pull Up: 11
    Push Up: 38
    Plank: 2:35

    Pull ups were overhand grip. Started out strict, on the last few reps started kind of using my hips a little, but no full kipping since I was using an over the door pull up bar. Also a big fan of the fighter pull up program, it’s a great way to get better at strict pull ups.

  • Zoe

    Did this one at home

    Pull Up: 11
    Push Up: 38
    Plank: 2:35

    Pull ups were overhand grip. Started out strict, on the last few reps started kind of using my hips a little, but no full kipping since I was using an over the door pull up bar. Also a big fan of the fighter pull up program, it’s a great way to get better at strict pull ups.

  • Asegal04

    Pull: 15 strict
    Push 55
    Plank 1:30

    4 sets of 10 thrusters @ 115

  • Asegal04

    Pull: 15 strict
    Push 55
    Plank 1:30

    4 sets of 10 thrusters @ 115

  • Peter F

    DEPRESSING Crossfit total make up:

    Backsquat/press/dl: 165/85/185.
    October: 153/85/200

    I wish I could be all “oh well, must be the holiday overindulgence!” but no. Just haven’t been lifting very well lately.

    But max pullup/pushup/ plankhold: 21/52/5:13
    Def a plankhold pr. And thanks to everyone being out of town, a gym record as of 1:00. Hope youre having fun in Thailand, Cindy!

    • Sean M.

      The current gym record is 18:42 for the plank.

  • Peter F

    DEPRESSING Crossfit total make up:

    Backsquat/press/dl: 165/85/185.
    October: 153/85/200

    I wish I could be all “oh well, must be the holiday overindulgence!” but no. Just haven’t been lifting very well lately.

    But max pullup/pushup/ plankhold: 21/52/5:13
    Def a plankhold pr. And thanks to everyone being out of town, a gym record as of 1:00. Hope youre having fun in Thailand, Cindy!

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    At Crossfit Cape Cod:

    10, 8, 6, 4, 2 Reps of:

    135# Clean and Jerk
    Ring Dips
    Chest to Bar Pullups

    12:43 Rx’d

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    At Crossfit Cape Cod:

    10, 8, 6, 4, 2 Reps of:

    135# Clean and Jerk
    Ring Dips
    Chest to Bar Pullups

    12:43 Rx’d

  • Jim S

    22 pull ups, 51 push ups, 2:03 plank hold

  • Adriano1114

    2nd WOD post elements – Humbling

    7 pull ups
    21 push ups
    2:40 plank

  • Eric

    Hey guys sorry if this has been posted before, but what are the hours of operation for Saturday, NYE and Monday 1/2?

  • Eric

    Hey guys sorry if this has been posted before, but what are the hours of operation for Saturday, NYE and Monday 1/2?

  • VinceC

    Allison, what is the schedule for this weekend?

    • Allison Bojarski

      It’s up on tonight’s post, thanks!

  • Courtney S

    30 pull ups
    30 push ups
    2:02 plank (dismal)

    • Sam G

      Dam impressive!

  • The_Lisa

    6 pullups (kipping), 20 pushups, 6:04 plank hold.

  • Emerson Hoff

    11 strict pull ups (PR!)
    29 Push ups (very much not a PR)
    2:03 plank hold (never done a max plank hold so PR!)