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 In The Daily WOD

WOD 4-25-12

Pullup Skill Work

Deadlift   10-10-10-10

“Deadwall Pyramid”  AMRepAP in 7 Mins:

  • Deadlift (225/155)
  • Wall Ball (20/14)

Start by doing 3 reps of each movement, then add 3 reps to each subsequent round (ex:6, 9, 12, 15, etc.) Score is total number of reps completed.

Don’t forget, we have a few things planned for this Saturday. After the 11 AM class is over we will have a Paleo food Demo presented by Stone Table Foods www.stonetablefoods.com. After the Demo we will be heading over to the Lumberton City Park to hang out and eat crawfish at the Lumberton Young Life crawfish boil.

 

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  • Grant
    Reply

    75 reps rx

    • Alex
      Reply

      James H. likely about tenuicqhe. Full disclosure I am a competitive rower. But with a score of 339 you are obviously strong and fit so I doubt that you are not already pulling as hard as you can It’s entirely possible to get 30-32 calories in a minute if you go all out, which I chose not to for FGB in order to have something left for the next round. Check out the video at and watch the tenuicqhe of the winning rower in all black. When on the C2, imagine the power curve you would need to do a power clean holding the bar with only your fingertips. Try to keep the chain level throughout the stroke. Don’t grip the handle like a deadlift, rather hang on it like a pullup and let the force transfer from your legs through your fingertips. Try to have the handle finish at your ribs right at the moment the knees are fully down. Lots of advice, but the best way to work it out is to practice in front of a mirror, try different things, and see what gets you the best numbers on the monitor! Also try the website for Xeno Muller if you want some remote technical coaching via Skype. Marc

    • Akhilesh
      Reply

      I have gotten much sgronter over the last month as a result of working on dead hang pull-ups. I’ve gone from a green band, to a red and blue band, to just a blue band. One of the things I most like about CrossFit OIB is the concern with safety and using good form. That keeps us all more injury-free.

    • Srinivas
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      Great post with lots of impotrnat stuff.

    • Yoshihito
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      debelanka казва:zdrawei patsiani!kazvam se mayira kakto vijda6 ot imeto mi po gore sam edna nastoq6ta debelanka.predi 2.5god tejah prosto65kg (na 44g sam v momenta)no sprqh sled 24godi6no uporito pu6ene tezi gadosti cigarite.ne zloupotrebqwam s qdeneto,piivam ci bira ili vino,dvija se mnogo,piq mnogo voda,no .pak debeleq.upotrebqvam oceti,zeleni 4aiove,limoni i kakvo li ne .v momenta sam 95kg.strah me e.kakvo da pravq.dai syvet i pomogni mi.Bog da te bogoslovi.

  • thatgirldownsouth
    Reply

    I really wanted a pullup. Sad day. I got two more rounds than I thought though. 93 @ #70 and #6 !

    • IWorld
      Reply

      So b/c I can’t read long paragraphs, I read Meet Beth then saw the piutcre of Jonny after and wondered, WTF? I mean I’m alternative, but is this really Beth? In all seriousness, Beth, your story is awesome. Keep pushing. Where you are today is nothing in comparison to where you’re going. Jonny, good to know I don’t have to watch MNF at Benchmark to run into you. Next Sat will be a riot. I don’t know if the RNCF community knows this, but I PARTY!!!

    • Dilip
      Reply

      The pullup rig is anziamg! Can’t wait to test muscle ups on it!Felt a ton of energy today (with all the new stuff going on and the amount of people in the 615 class)! Worked up to 355 for 2 reps and did metcon at BW 178 with 185 in 10:09 Rx.Great workout looking forward to the rest of the week cuz it looks like it’s the coach’s pick week .I want muscle ups, OH squats and ring dips..

    • Kartal
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      I’m not wrothy to be in the same forum. ROTFL

    • Mouad
      Reply

      Absolutely first rate and cpoepr-bottomed, gentlemen!

  • Sean
    Reply

    90 reps RX. Great job on the pullup skill work today everybody!

    • Iris
      Reply

      I apologize for the long post, but I’m cotlpemely confused by this programming. I’ve been following CFE programming since the second cycle began, and have only recently switched over to doing the 3 sport programming vs. only performing the running workout on the prescribed day. I don’t get the programming for Sat and Sun, though. The programming the last few days has been 1:30 on, 1:00 off for Swimming (Fri), Biking (Sat.), and Running (Sunday). I’ve just noticed that the daily workout that was posted for the next few days has a different biking workout for Saturday, as well as a different run for Sunday. The new biking WOD is for 20 miles, and the new run WOD is for 13 miles, which is a far cry from 1:30 intervals. Which is it? How are we supposed to know which one to do if the 3S programming has two different distances listed?

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    • Joseph
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      Overhead Max Effort Complex (07.05.2009)Shoulder press 45-55-65f-60F-55F repsPush press 55-60-70f-65F-60 repsPush Jerk 60-65f-60F-60F-60F repsUgh…..I was able to was my hair this morning….Samy would say I did not work hard enguoh :o)

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  • Frank
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    Wod strenght power cnaels 45kg for one harder wit da bump technique fact haven’t done des in ages yad notice the difference in the 5 reps but loved it love strenght days 🙂 good luk too all the fit factors tomoro ye all did great ye should be proud of yourselves :o)

  • Bincy
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    janelle was my only person at 8:30, but she did aeowsme! i had a normal sized group at 11:30 and they all did great as well! it looked a fun wod. everyone pushed really hard!my wods 1) row 250m x 10(with 1 min rest b/w rows)most of my times were 1:01. i had a couple at 1:02 and a couple at 1:00. jonathan and dave v. joined me. it’s always so nice to have company during these wods!2) run 800m x 6(rest 3 min b/w runs. rest 15 min b/w runs 3 and 4) greg and i went to the duke track. i’m such a wimp when it comes to 800s. i hate them. my toughest run was #4 after the long rest. everything on my got really tight. greg absolutely killed me on the runs. he’s amazing! i forgot my pen, but i think my times were between 3:57 and 4:05. i was like this, NOT FAST.

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    Thank you everyone for all your sproupt. It feels good to be so loved and I am sure Zane feels the same way. Everything is going well for us as we are just trying to get into the swing of diapers and feedings and such.I snuck into the gym tonight for the WOD.DL-345-365-375(fx2)- not my best from the startBP-135-155 8 2Challenge-33BTW- Chris and Becky I think the sectional WODS setup really well for you two

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