Mixing It Up

Wednesday we’ve got a movement more often found in a WOD for strength, and a typical strength movement in the WOD.  Weighted pull-ups are great for developing pure pulling power, improving your unweighted pull-ups, and increasing grip strength.  If you’re still using bands for your pull-ups it’s all good, you get to determine the least amount of assistance you can use to pull from hanging at full extension, to chin-over-the-bar glory.

Our metcon has back squats from the rack.  We’ll most likely be going in heats, but before loading up your bar think about how much weight you’re using.  The load for these squats should be no more than 50% to 60% of your 1 rep max.  It may get to the point where the sets need to be broken up and reracked, but it should not get to the point where you’re only completing a rep or two at a time.  It’s something a little different, but isn’t it always?

February 9, 2011

Weighted Pull-ups

4 Rounds:
15 Back Squats (80kg/55kg)
25 Push-ups

Help defend our title.  Nominate CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address).  Be sure to complete the survey by hitting the submit button, followed by the finished button, entering your name and e-mail address, and then hitting submit, otherwise your nomination won’t count.

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

26 thoughts on “Mixing It Up”

  1. Strength — 28#, got nose to bar @ 30# several times but not quite chin.

    WOD — 10:23 @ 40kg

    The highlight for me was being a human vest for Justin…I think laughing was a limiting factor.

  2. Today was the perfect example of why I get my ass out of bed at 5:00am in 14 degree weather!

    DH – with 2 reds – best for me so far!
    WOD 30KG (could have gone heavier I think) and modified push-ups (not pleased with those) 10:28

    and got to see a “human vest”

  3. I did max box jumps in 1 minute, with 1 minute of rest in between: 25, 22, 21, 23

    WOD: 8:54 at 40kg, subbing 10 GHD and 10 back extensions for the push-ups.

    Have a great day, fools.

  4. Got a dead hang pullup and nose to bar on the second dead hang. Really wanted that second one without dropping off the bar.

    WOD – 11:03 @ 40KG. Pushups were rough. Couldn’t lift my arms at the end of this one.

  5. 53lb pull up with Nathan’s totally GTL weight belt.
    WOD: RX (61% 1rm) 14:08 with 5 no repped squats, finally starting to learn what the bottom position is.

  6. got my first dead hang today!!! and then proceeded to do a series of 1 at a time…can’t quite get two in a row yet.

    WOD: 8:19 at 30kg which is roughly 50% of my 1RM. and push ups on my knees, which got REAL ugly at the end. thanks to KP for helping me through it!!

Leave a Comment

Your email address will not be published. Required fields are marked *