4/03/2012

''Weighted Pull/Chin-ups & Molotov Kokktale'' (04.03.2012

I.''Welcome to Deadhang Pull-up Month''
Let us also clarify now that while it may fail to add any epic alliteration to the previous sentence we will be considering any version of a Pull-up fair game for this current month of madness, so technically it would be so much more appropriate to say: Welcome to the month where everyone will need to perform any prescribed Pull-ups, Chin-ups, Ring Rows, and Muscle-ups without any kip, swing, or momentum. Yes, Muscle-ups as well. Yes, every rep of every event in a training day is included as well. Creative and interesting methods of scaling will be provided in the notes sections for reference to those that have never had to scale this particular way before. Please feel free to ask for any help or assistance if these movements are of particular trouble for you to see gains in. Happy April.

II.''Our Training/Educational Emphasis, Conduct of Training as a Class, and Format of Instruction''
First and most importantly we are asking that everyone please arrive on time for your classes. Every day. This is universally expected across every athlete we have training with us. Latecomers will soon be required to wait for the following class as the type, quality, and frequency of in depth instruction surrounding all aspects of training will take on an immediate shift in emphasis and format. Don't stress too badly yet, Freaks, Thursday will be the first day holding all of our athletes to a full accountability over the attendance policy. If there are any questions or concerns about the expectations your Coaches will be articulating to each class please feel free to speak outside of class times with any of our staff or call/come see me directly (Samy).

Warm-up Drills (04.03.2012)
Run 800m
''Burgener Drill'' (3Rnds)
2 Rounds for quality of:
5 x Deadlift (45lbs)
5 x Hang Clean & Jerk (45lbs)
5 x Front Squats (45lbs)
15 x Abmat Sit-ups
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Weighted/Deadhang Pull-up/Chin-up'' (04.03.2012)
With a 10:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a single repetition maximum Deadhang Chin-up/Pull-up.

Deadhang Pull-ups/Chin-ups 5-3-1-1-1-1...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through.

Post sets/reps/loads/scaling to comments.

''Molotov Kokktale'' (04.03.2012)
5 Rounds for time of
5 x Hang Power Clean (135/95lbs)
10 x Ring Dips
20 x Double-unders

Notes: Scale loads to best facilitate proficiency.

Post loads/times to comments.

Burpee Challenge (Optional)
84 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.03.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.
Post distances to comments.

23 comments:

Anonymous said...

Thank you to the two morning classes held at 5 and 6. You guys did a kick ass job today, and worked well and efficiently. All these changes such as, starting on time and working as a team is only going to help all of you become better athletes than you all have already become. Keep up the great work!

Mint

Anonymous said...

''Weighted/Deadhang Pull-up/Chin-up''

5 X body weight
3 X 52lbs
1 X 68lbs
1 X 70lbs fail
1 X 68 lbs

'Molotov Kokktale''
12:09

Filipe

Anonymous said...

Deadhang pull-up
5 x body weight
3 x body weight
1 x 25
1 x 35
1 x 44
1 x 49
1 x 54 almost/failed

Molotov Kokktale 13:00
Thanks for the help on the cleans Mint, Dan, Tiff. A lot of bad habits to unlearn. Time for remedial weighlifting 101!
Bob

Morgan said...

'Molotov Kokktale''
11:31 - purple band

I hate dead hang pull ups. Just sayin.

Anonymous said...

Molotov Kokktale
10:39 65#, static dips

Dead hang pull-ups - red band, and negatives


ditto to Morgan


Jojo

Anonymous said...

Molotov Kokktale

7:55. Thanks again Samy

Marcus

Alison said...

"Max Rep Band Assisted Pull-Ups"
3-3-3
red&blue bands w/knee
"Molotov Kokktale"
15:00 AMRAP
65# HPC
static dips
SU and DU atempts
4 rounds + 40SU

Mtn Rob said...

5 blk band foot
3 blk band knee
1 green band foot
1 grn band knee

Molotov kokkatale
13:50 115lb, static dips

Dan Hayden said...

Weighted Pullups... up to 126#-new pr*

"Molotov Kokktale"
6:38 w/155#/strict dips:(

We have some strong women on pullups

Danny

Joshua said...

Weighted Pullups
85#

Molotov Kokktale
5x Hanging Power Clean (135#)
20x Static Dips
20x DU

14:54

Grinster said...

"Molotov Kokktale"

14:24 w/ 55lb DB, Static Dips, and 80xSU. (I think I may have done 6 rounds)

P.S. to Double Unders I will own you soon bitch!

~Chase

Dutch said...

Weighted Chin-up 93#

Molotov Kokktale 5 Rounds 11:44
Hang Clean x 5 (95#)
Ring dips x 10
Single unders x 80
Mike V.

Note: Shoulder and back injury

Michelle said...

Dead hang pull ups (body weight)

12:14 w a red band for dips

You beat me filipe! It's on for tomorrow u better be ready!!!!!

Crossfit Barn 2.0 said...

Samy,

An epic battle of the clans is imminent my friend. Looking into my crystal skull, I foresee some sort of annual melee taking place between the Savages and the Barn-Dwellers. Maybe even a bi-annual event should be on the menu: a Winter Classic in the frozen tundra and a Summer Slaughter in the Savage Lands. The pain and suffering will be legendary...

The only question is....Which faction will Mike "Neanderthal-Man" Anderson side with?


Is it raining? Is it snowing? Is a hurricane a-blowing?....Not a speck of light is showing so the danger must be growing...Are the fires of Hell a-glowing? Is the grisly Reaper mowing? YESSS! The danger must be growing 'cause the rowers keep on rowing...And they're certainly not showing...ANY SIGN THAT THEY ARE SSSSLOWING!! AHHHHHHHHHHHHHHH"

-CFB

Mint said...

Weighted Pullups... up to 108.5#

"Molotov Kokktale"
5:33

sdaghir@gmail.com said...

YESSSSSSSSSSSSSS.

FOOD FOR THOUGHT: I AM AMBITIOUSLY PUSHING FOR A HUGE TWO DAY GARAGE GAMES EVENT SOMEWHERE IN NH THAT WAS RURAL ENOUGH, HILLY ENOUGH, WITH A TERRAIN THAT COULD ACCOMODATE THE KINDS OF ABSOLUTELY ABYSSMAL SHIT WE'VE GOT PLANNED. Go buy your guys some gasmasks... nothing like a little auto erotic asphyxiation during the event.
Thinking of calling it the "Outside the Box: Asymmetrical Games"
Shit, I realize no one will get my joke. Booooo. Say, guys, what kind of land is up there? The kind that could swallow 200 competive athletes or more across 4 division of rx'd and scaled competitors?

PS Angie is waiting.

Peter said...

Weighted Chin-ups: 53#

Molotov Kokktale
9:08 {95#/SU's}

Traps said...

Weighted chin ups
106 #
Molotov kokktale
7:40 Singles

Jay

Anonymous said...

Body Row pull-ups/chin-ups
"Molotov Kokktale"
18:47 w/35# (MOD)
Mrs SB

Crossfit Barn 2.0 said...

Angie with a gasmask.........predictable

Angie with a vest.........unimaginative

Angie while listening to the Rolling Stones' "Angie" on repeat until 5 barn-dwellers complete the workout....................RHABDOLICIOUS!!!


-Derek

lewis.robertdavid@gmail.com said...

20120403
"Weighted Deadhang Pull-up"
Against a 10:00 running clock, establish a 5RM, 3RM, and 1RM Weighted Pull-up.
45x5, 55x3, 65x1, 75x1, 85xF, 85xF, 85xF

"Molotov Kokktale"
Five Rounds for Time:
5 x Hang Power Clean @ 155
10 x Strict Ring Dips (DH Muscle-up to Dip)
20 x Double Unders

8:55

Deadhang Angie? That's fucked up.

-Bert

Sarah V. said...

Deadhang pull-ups: +30 lbs
Deadhand chin-ups: +35 lbs

Molotov Kokktale
14:54 (?) with static dips (red band)

Sarah V.

Mike M said...

Pullups
70#

Molotov Kokktale
6:43