With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
I have always liked this one. Who would have thought that coming to muscle failure on the pull up bar would suck so much.
I have a nemesis when it comes to pull up WOD's, this nemesis is named Dave Hanson. Well I saw he had completed 18 rounds and 17 pull ups into his next round. So too bad for him he set a target for me.
I completed 19 rounds and 19 pull ups (A solid PR), I only had 3 seconds to do my last pull up to get that 20th but there was nothing I could do I was so smoked. But I beat Dave...
21 February 2009
19 February 2009
WOD.
I did my cleans yesterday. I was not focused and in a bad mood from the moment I walked in the gym. I had a good warm up. I did the Burgener warm up with a 45lb bar. then completed 5 reps each of 95lb, 115lb, and 135lb. then did 3X 155lb. I started the WOD at 175lb. it went as follows....
175, 185(F) actually I never completely made it under 185. I just could not stay focused. I failed all 6 times at 185. I am not disappointed in the failure of the lift because I know I can do it. I am mad that I could not focus.
My grandfather Lester "Les" Homesley was a man to be feared, he taught me a lot about how to be "tough". He was the one who encouraged me to stand up to the bully when I was a boy. He started working on the railroad when he was 13, although he never really said it, I believe he led a hard life, but he was what most men strive to be- Successful, retired, married to the same woman.
He smoked and drank and ate how Americans eat. Well he smoked until he was about 55 then he had a major heart attack. He quit smoking right then and there. matter of fact all the adults in the family quit. He has had many problems related to the heart attack for the rest of his life. He died Tuesday 17 February 2009 at the age of 80 years. But we lost him years ago, maybe 8-10 years ago due to his body giving up and the fact he had been fighting Parkinson disease. He had stopped enjoying the things in life that made him who he was. He could no longer go fishing with his son and grandson. (which just meant more fish for his grandson)....
I don't know if late life disease is inevitable for me, or any of us for that matter, but I am sure as hell going to try and prevent it by eating right and staying fit. I have people at the local gym ask me what I am training for when they see the CrossFit WOD's that wee all know and love, I tell them I am training for life, I guess the real answer will be healthy life. be able to wipe my own ass at the age of 95, God willing I can live a century.
I apologize if the reading is all over the place,I have had many distractions while writing this. I will see if i can edit later.
175, 185(F) actually I never completely made it under 185. I just could not stay focused. I failed all 6 times at 185. I am not disappointed in the failure of the lift because I know I can do it. I am mad that I could not focus.
My grandfather Lester "Les" Homesley was a man to be feared, he taught me a lot about how to be "tough". He was the one who encouraged me to stand up to the bully when I was a boy. He started working on the railroad when he was 13, although he never really said it, I believe he led a hard life, but he was what most men strive to be- Successful, retired, married to the same woman.
He smoked and drank and ate how Americans eat. Well he smoked until he was about 55 then he had a major heart attack. He quit smoking right then and there. matter of fact all the adults in the family quit. He has had many problems related to the heart attack for the rest of his life. He died Tuesday 17 February 2009 at the age of 80 years. But we lost him years ago, maybe 8-10 years ago due to his body giving up and the fact he had been fighting Parkinson disease. He had stopped enjoying the things in life that made him who he was. He could no longer go fishing with his son and grandson. (which just meant more fish for his grandson)....
I don't know if late life disease is inevitable for me, or any of us for that matter, but I am sure as hell going to try and prevent it by eating right and staying fit. I have people at the local gym ask me what I am training for when they see the CrossFit WOD's that wee all know and love, I tell them I am training for life, I guess the real answer will be healthy life. be able to wipe my own ass at the age of 95, God willing I can live a century.
I apologize if the reading is all over the place,I have had many distractions while writing this. I will see if i can edit later.
18 February 2009
Hero WOD
Monday Night I warmed up the Snatch by doing a complex I have seen OPT do.
Power snatch X1
OHS x1
Snatch Balance X1
Hang power snatch X1
Full Snatch x1.
I only worked up to 95 lbs, I felt strong and wanted to continue to heavier weight but I came in to do "randy" and wanted to get it done and take the daughter home.
"Randy"
75 Power snatches
75 reps for time.
I completed it in 6:28 which is 30 seconds faster than my previous PR.
Power snatch X1
OHS x1
Snatch Balance X1
Hang power snatch X1
Full Snatch x1.
I only worked up to 95 lbs, I felt strong and wanted to continue to heavier weight but I came in to do "randy" and wanted to get it done and take the daughter home.
"Randy"
75 Power snatches
75 reps for time.
I completed it in 6:28 which is 30 seconds faster than my previous PR.
15 February 2009
Fridays WOD.
Run 400m
25 one arm Kettle bell swing Right arm.
25 Left arm swings,
run 400m
25 right arm KB Snatch
25 left arm KB snatch
run 400m
50 2 hand KB swings
I threw this one together and did with a friend. I just wanted a fast WOD that I could teach my newbie partner. He actually beat me he finished in 11:09 I finished in 12:01.
The weight for the kettle bells was 35lbs. Not a bad little WOD.
25 one arm Kettle bell swing Right arm.
25 Left arm swings,
run 400m
25 right arm KB Snatch
25 left arm KB snatch
run 400m
50 2 hand KB swings
I threw this one together and did with a friend. I just wanted a fast WOD that I could teach my newbie partner. He actually beat me he finished in 11:09 I finished in 12:01.
The weight for the kettle bells was 35lbs. Not a bad little WOD.
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