10/05/2011

''Weighted Pull-ups/Chin-ups & Zealot'' (10.06.2011)

Warm-up Drills (10.06.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
12 x Burpee Jumping Pull-ups
12 x Walking Lunges (alt.legs)
12 x Hollow Rocks
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Weighted Pull-ups/Chin-ups'' (10.06.2011)
Warm-up as necessary before working through the following Weighted Pull-up/Chin-up workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.

Weighted Pull-ups/Chin-ups 5-5-5-5-5

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.

Notes:1-Rep Maximum/Percentage Calculator

''Zealot'' (10.06.2011)
25 x Ring Dips (strict)
10 x Hang Power Snatch (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Clapping Push-ups
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats (95/65lbs)
10 x Hang Power Snatch (95/65lbs)
25 x Bar-Facing Burpees

Mobility WOD

CrossFit Endurance WOD (10.06.2011)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

20 comments:

Laura said...

Chin Ups: 5/5lbs
Zealot: 29:46

Justin said...

35lbs x 5 pull ups

33:34

Anonymous said...

Pull Ups w/Black Band
Zealot: 28:38

-Dubs

Khan said...

30:15 @65lbs

thammond18 said...

Pull Ups...5@55lbs
Zealot...27:48
tommy

Callie said...

35:38

Mtn Rob said...

Pu's blk band
zealot: 36:02

Anonymous said...

RBPU's...30
Zealot (mod)...21:33
Mrs SB

sdaghir@gmail.com said...

We changed the settings for the comments section, now it will provide a pop-up box to type your shit talking or scores in. This will hopefully resolve the issues a few of our crew had with blogger not posting their submissions to the comments. Please let me know if anyone still has any issues (other than DOMS).

Matt said...

Well we still have to deal with you Sammy, that's an issue.

Alison said...

30 DU Pullups w/band
"Zealot"
40# 30:16

Kim said...

30 DH Pullups (unassisted)
Zealot
50#
25:40

Anonymous said...

WPU: 75 lbs, though failed on the fifth rep.
Zealot: 29:40 @ 95#.

Peter said...

Weighted Pullups : - 30# x 5

Zealot: - 35:57 (OHS-50#; Snatch 75#)

Anonymous said...

Red band pull ups x 30
Zealot: 30:35 @ 55lbs
last set of snatch- 45lbs

Meg

Joshua said...

Weighted Pull-Ups
45#x5

Zealot
34:17

lewis.robertdavid@gmail.com said...

Weighted Pullups
5,5,5,5,5

5,15,25,35,45x3

"Zealot"
25 x Ring Dips
30 x Clean & Jerk
30 x Windshield Wipers
40 x GHD Situps
100 x Neutral Grip Pushups
40 x GHD Situps
30 x Windshield Wipers
30 x Clean & Jerk
25 x Bar Facing Burpees

51:07

-Bert

Silverback said...

Zealot 32:30

Anonymous said...

Red Band Pull Ups
x30

Zealot
38:15
65# OH Squat
55# Power Snatch

erica

sdaghir@gmail.com said...

''Zealot''
19:14

Face smashing Burpees? Yes please.