Tag Archives: pull ups

Tuesday, 5.24.16

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***Attention there is CFFB Total Friday 5.27.15***

All Levels Complete the following

On the minute for 8 minutes: Deadlift – 3 Reps Broad Jump – 3 Reps

*For Deadlift, use 80% of your 5 RM. *Each Broad Jump should be at least 90% of your max distance.

Conditioning

Complete as many rounds as possible in 12 minutes: 250 m Row Towel Pull Ups – 12 Reps 250 m Row Toes to Bar – 12 Reps

Tuesday, 5.10.16

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Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Deadlift 3 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round every 3 minutes:

2/1.5 Pood KB Swings – 15 Reps 180/120 lb Prowler Push – 25 yds

*Complete both exercises at the top of every 3 minutes. Complete 5 rounds total.

Thursday, 4.21.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

DB Step Up 4×6 each Floor Press 5 RM

Conditioning

Complete 4 Rounds for max reps and time:

Bodyweight/70% Bodyweight Bench Press – 6 Reps Push Ups – Max Reps Unbroken

Rest 60 Seconds

15′ Rope Climb – 1 Rep Strict Pull Ups – Max Reps Unbroken

Rest 60 Seconds

*For unbroken reps, do not rest in the down position of the Push Up or take your hands off the bar once you start your Pull Ups.

Monday, 4.11.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 Press 5 RM

Conditioning

CrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep Thruster – 1 rep Back Squat – 1 rep Rack Jerk – 1 rep

After cycle is completed 7 times complete:

Weighted Pull Ups – 7 reps

Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight constant. *If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.

Beast Women and Pull Ups – Kat C’s Story

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]After driving past CrossFit South Bend a few times and seeing the classes outside, I wanted to know more.  I have seen gymnastics classes down the street and I wanted to do a hard workout without the embarrassment of being the old one in a kids class.  I have tried other classes with other studios but they were all little soft.  I wanted something that could take me to another place (you know a place where the little voices in your head are chocked out cause they are struggling to breath too!!) I thought maybe Crossfit could do it.  I heard from some friends that Crossfit is no joke, almost a year later they were right, but I love it! My first impression of the gym, I don’t think the gym scared me, it was the beast women (I say that with all admiration and envy to them) that freaked me out.  I mean how could I ever hang with them!!!!  My first Saturday in fundamentals was full of beast masters and they were doing pull ups, kipping pulls ups at that which I have never seen (something I still can’t do but I’m trying).  Robbie talked me off the cliff and convinced me to give it all a try but seriously that scared me huge!  After letting my guard down and seeing that I could do more than I thought possible, I really grew to love it.  I haven’t been this committed to a workout program since I was in high school (and damn it, I better get those pull ups down this year!!) My first accomplishment at CFSB - this sounds silly - but it was a hand stand (on the wall of course) but after my back surgery I was terrified to even try it (I was seriously almost in tears – not sure if you saw that Brandon) but I didn’t think I would ever be able to do something like that again.  My doctor told me that it was okay not to do a handstand again and I am sure he was right, but by giving into that meant part of my life was behind me and I wasn’t ready to admit that.  So when I did it and it didn’t hurt, it meant so much to me…life wasn’t over like I thought it was but just a little different. Right now, what I am working toward, if I don’t get that damn pull up this year (kipping is fine, really any version!!) I am going to be pissed!!!! Why do I want to compete in the CrossFit Open this year? Because I am literally crazy!  I don’t know how I will feel after but hopefully it will be a sense of accomplishment. [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image src="13971" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][/vc_row]

Friday, 2.12.16

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 Max Reps

Conditioning

Complete as many rounds as possible in 12 minutes:

Ground to Overhead – 3 Reps Step Ups – 6 Reps (6 RT, 6 LT) Double Unders – 12 Reps

Monday, 2.08.16

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Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Front Squat 3 RM, Max Reps at 90%

Conditioning

Complete 4 Cycles:

Complete as many rounds as possible in 3 minutes. 185/125 lb Push Press – 3 Reps Bar Over Burpee – 5 Reps Pull Up – 7 Reps

*Rest 2 minutes between each 3 minute AMRAP. *Start each round where the previous left off for a running count of rounds and reps.