*Run 5K if you have not done so yet*"Heluva Lot of Pull-ups"
10 rounds for time of:
3 Weighted Pull-ups - 45/30lbs
5 Strict Pull-ups
7 Kipping Pull-ups
Unable to do standard pull-ups?
5, 8 or 10 rounds (you decide) of:
3 negative pull-ups
5 jumping pull-ups
7 band pull-ups
Post time and number of sets to completion.
Coaches notes: For Rx'd weighted Pull-ups, place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Compare to 090202.
Pull-up Pictures: On the left, Jill is doing kipping pull-ups; on the right, Becky (in her 3rd trimester) is doing band pull-ups.
Video: Teaching the Kipping Pull-up by Jeff Tucker, CrossFit Journal Preview [wmv] [mov] Courtesy of www.crossfit.com.
Overheard at CFR: "I've never worked out like this before!"
Wall Ball Challenge = 43 Wall Ball
31 comments:
Yikes! My poor hands are hurting already!
First
By the way, everybody, BRING YOUR OWN TAPE!!
Anyone else coming in to do the 5K? I will go really slow if left to my own devices.
I have some devices that will help you run faster, Tyler, no need to rely on your own.
hahahahahahaha...
I like Aaron! I think I'll lend him my taser for his 'device' collection.
Tyler did you go at 6? or are you going later? I could meet you there. Or we could go do it at the park.
I am feeling the Pressing workout today. Shoulders and chest.
Chris,
I signed up for 7, but could probably make 6. I'd be fine to run wherever you want. I've never run around the park before.
Great job 6am. Those that didn't do 10 rounds went for a run after they finished. I am inspired to try 6am next week...
Don't worry everyone. Robin has TONS of tape.
Oh man, I really wish I could do this one but I'm maxed out at 5 PLU with a 25lb KB.
This one wouldn't even tear the hands at all. Maybe I can sneak this one in sometime next week as an extra WOD.
Chris,
Thanks for your advice yesterday on working up to a 10 min run with 1 min walk from 5 min run and 1 min walk. That sounds very do-able. I'll let you know how it goes. Nice pic of runners yesterday too! Not easy running in the heat. It's over 30 C in Toronto humidity. Summer is finally here!
No problem Ria. If I knew were you were in your training I could be specific. But when I saw you going to go 10 on 10 off I thought I should say something. 10 min of running is a lot for somebody just starting(about a mile of running). and 10 min of rest is too much between runs.
Aw, man. I gotta invest in some tape. My palms were so shredded, I could barely hold the steering wheel driving home.
Lesson: Don't Crossfit and drive!
Another busy noon hour! 3 guys did Wednesday's Press Much? wod, 3 ppl did the Calgary wod, 8 ppl did the pull-ups for today. Great job everyone! Welcome Cory's friend Lucas and Michelle's sister Monica.
I DO have tons of tape, thanks to Brad, but I don't want it all used up in one day! Use tape to prevent torn hands!!
Just joking Robin. I have two rolls if anyone needs any.
I am gonna do the 5K run at 7pm. How long does a 5K usually take a beginner?
First 5K, I would guess 40-60 minutes. Depends how much you need to walk. You can do it, just keep moving!
What is the distance around wascana lake does anyone know?? OR Does anyone know which route around the lake equals 5k?
Thanks for the responce Robin
You're welcome! Around the lake is 4K. When we did the father's day run we went to Broadway then to Albert to make it 5K. You could look it up on Google Pedometer (Google it!) to find a 5K route anywhere in the city.
Pam,
I did my 1st 5K last night and I was just over 36 minutes. Good luck and make sure you really hydrate well. My calf muscles cramped up every 400m it seemed and looking back on it I didn't drink that much water during the day.
I made a route around wascana that you can see here. That shows 3.91 km, which is pretty close to the signs which list it as 4km, especially when you factor in the curves that I cut off. The km points on the map correspond to where the route maps are on the trail, so you can start at one of those and make sure you know where you're going and how far you've gone. Just walk back a km and do the full loop plus a km to get a 5km run.
I did the Calgary WOD today. AMRAP/20 of 10s of Wallballs, 20" box jumps, 205 lb Deadlifts, and Burpees. I got 3 rounds + 9 Wallballs done. Should have got 4 rounds done, but Burpees suck - or I suck at Burpees - or possibly both.
I'm coming at 9am tomorrow to do the Pullup workout from today. I'll do the 5K run sometime this weekend. Kurt - good tip on the hydrating - thanks for the reminder!
Pam, a really good runner does a 5k in about 20 min. That's a 4min/k pace. I think a good goal for an average runner is 25min(5m/k) and novice runner will probably be around 30min and I would put a beginner at 35-45min. Here is a walking pace for 5km Fast35 min. Medium 50 min. Easy 62.5 min. So that can serve as a guide.
It's just a guide. Everyone has to find there own pace.
*siiiigh*
Just late cancelled my 6 pm tonight!
Sorry!
Okay I am really really scared of doing my first 5K tonight, but I am gonna give it my best.
Brad, Tyler and I ran a 5km around the lake tonight.
Tyler: 24:55
Chris: 24:59
Brad: 25:15
Tyler held back to stay with us for most of the run. Tyler could have easily knocked off 30sec to a min. Good job dude.
Thanks for that map Wayne. My previous 5k time was 34 min - that was last fall after working really hard all spring and summer to get faster. According to Chris, that makes me a beginner runner or a fast walker (I think i could probably walk it faster than I can run it though).
Great job to all the morning peeps! It is nice to see mornings busy again. I am very proud of my 3 sets of 3 weighted PLU's at 5 lbs. We all start somewhere right;)
Stayed for Oly club with Leya and Robin, worked on snatch. Thanks girls - it was so much fun!
Chris forgot to mention our little unintentional "break" at what we thought was the end of the route. Serves me right for not paying better attention to Flood.
Thanks Chris and Brad for letting me tag along. I wasn't so much "holding back" as I was "trying not to die."
It was my first time running around the lake in all the years I've lived in Regina and just the third time I've run a 5k. A nice little bonus was the paleo-friendly protein snacks of bugs in my teeth during the run.
50:52 seconds including a wardrobe malfunction with my shoes.
Way to go Pam! I'm so proud of you for going all 5 laps!
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