''Weighted/Deadhang Pull-up Ascension Ladder & Gasshuku'' (09.20.2012)

“Why do you want to shut out of your life any uneasiness, any misery, any depression, since after all you don't know what work these conditions are doing inside you? Why do you want to persecute yourself with the question of where all this is coming from and where it is going? Since you know, after all, that you are in the midst of transitions and you wished for nothing so much as to change. If there is anything unhealthy in your reactions, just bear in mind that sickness is the means by which an organism frees itself from what is alien; so one must simply help it to be sick, to have its whole sickness and to break out with it, since that is the way it gets better.”
― Rainer Maria Rilke, Letters to a Young Poet

Warm-up Drills (09.20.2012)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support

''Weighted/Deadhang Pull-up Ascension Ladder'' (09.20.2012)
Every minute on the minute execute the prescribed number of Weighted/Deadhang pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Gasshuku'' (09.20.2012)
Complete for time:
5 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
4 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
3 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
2 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders
1 x Overhead Squat
12 x 'Unbroken' KB Swings (American)
30 x Double-unders

Notes: Choose and Overhead Squat weight that is challenging for a set of 5 reps. Work form and technique and establish a baseline for this technical and difficult movement to master. Those unable to currently Overhead Squat safely with a load should substitute in Front Squats and work with coaches prior to get some practice in with the actual movement. Get some, freaks!

Mobility WOD

CrossFit Endurance Rest Day (09.20.2012)


Shanie said...

Deadhang Pull-Up Ascension Ladder & Gasshuku
Completed 9 out of 10 ladders (RB)
Completed Gasshuku for time of 8:39
OH Squat @ 45#
KB Swings @ 16KG
Sub'ed 120 x Single Speed Rope

Alison said...

EMOTM Pull-ups:
red&blue bands 4 reps

0 said...

Weighted Pull-up Ascension Ladder
6 rounds + 5 reps @ 20kg


JJB said...

Weighted Pull up Ascension Ladder
3 Rounds + 1 at 10lbs


Peter said...

Weighted DH Pullups Ascension:
5 @25#

Gasshuku: 12:30 45#/24kg/SU's

nickfcfnh said...

Dead Hang
DB FSquats 45lb
50lb kb