In Crossfit, we are all about accomplishing the most amount of work in the shortest time. Efficiency is desired above all. However, we sometimes have to go back to basics to test and remind our bodies of the core elements of a movement. In this case, the pullup...deadhang, to be exact. No kipping, no extraneous movements, just pure upper body strength.
Just don't fall off the bar...too much.
WOD
For Time:
100 Dead Hang Pull ups
Every time you stop or drop off the bar you must run 100ft.
If you cannot do dead-hang pull-ups sub kipping pull ups.
Post total time and number of penalties to comments.
Of course I get back in town just in time for... more pull ups. My hands are fine, my lat is another story.
See you tomorrow.
I usually try to have a positive outlook on wods but.....
WTF!? NO!
Seriously?
Ha ha, I look like shit in that bttm video. (Not that I looked particularly great in the first video)
16:18 (Rx) First 30 in sets of 10, then next 50 in sets of 5. Then a few sets of 4. Then 2.
You know, a nice relaxing Wednesday morning...
Nathan
22min or so, I can't remember. I do remember I had 35 runs. Started out with 9 ... then 6 ... then no more than 4 and plenty of 1 and runs.
WOD 1
100 dead hang pullups ----Rx 18:30 with 31 penalties
WOD 2
10,9,8,7,6,5,4,3,2,1
GHD sit ups
53lb kettlebell swings
24" box jumps
8:42 Rx
15:29 rx. 26 penalties. Went for time, whatever it took penalty-wise. Will be at Oly and the 9am WOD tomorrow FYI.
Phil nice videos man. I love seeing classes I dont teach.
Nathan great time on the WOD today but after further review, the ROM of those Pull ups might be a little suspect! I wasnt there to call you out but by the looks of that video, arms not quite getting all the way extended on the bottom. I dont know might just be me lol!!!!
I won't make it tomorrow after all.