May 1 WOD

Comments (4) | |
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."   -- Coach Mark Rippetoe

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Buy-in
Row 250 meters
20 Squats
15 Push-ups
10 Jumping Jacks
10 Squats
15 Dips (Ring or bar)
20 Jumping Jacks
Row 250 meters

WOD
"The Filthy 50"

50 Box Jumps  M 24/W 18
50 Jumping pull-ups
50 Kettlebell swings  M 35/W 25
50 steps, Walking Lunge
50 Knees to elbows
50 Push presses  M 45/W 35
50 Back extensions
50 Wall ball shots  M 20/W 12
50 Burpees
50 Double unders*

Post time on whiteboard.

* No doubles = substitute with 50 Tuck jumps

Big Dogs:
As Rx'd

Pack:
same sequence of exercises with a 35 rep scheme

Pups:
For time:
25 Box jumps
25 Jumping pull-ups
25 KB Swings
25 steps, Walking Lunge
25 Ab-Mat sit-ups
25 Push presses
25 Supermans
25 Wall ball shots
25 Burpees
25 Single unders

Cash-out
1 Pull-up**
15 Dislocates
5-10 minutes of stretching

** 1 Pull-up? Here's the deal. We're going to start an experiment: every day until the end of the month EVERYONE will do pull-ups. For example, today is the first, so we're doing 1 pull-up. Tomorrow is the second; 2 pull-ups. And it continues until the end of the month; when we'll do 31 pull-ups AFTER the days WOD.

Do pull-ups already included in the day's workout count for your monthly pull-up allowance? No.

Here's a basic idea of who and what you should be attempting with each pull-up.

Savages & Big Dogs: if your kipping pull-ups are strong (15-20 in row), you have lots of options: work on your kipping pull-ups -- not dropping from the bar, start to work chest to bar pull-ups, or butterfly kip.
Pack: if you're pull-ups are good to strong (10-15 without dropping), choose from savages and big dogs.
Pack Pups: if pull-ups are less than 10 or using a resistance band, use the band SMALLER than your normal resistance. If you're off the band, try working on how to kip with one of the coaches.
Pups: if you're like, "We don't need no stinkin' pull-ups," then work using the smallest band possible. And pull harder!

What if I don't come in on, say, the 19th and return the 20th? Well, that's easy: you owe 39 pull-ups. Grab a partner and get to it. Or do 'em at home or the office. Only rule: a fellow crossfitter must be present to vouch for pull-ups [full range of motion and -- well, hell -- that you actually did 'em]. If you do a day's pull-ups at home, then your spouse or kid or buddy or dog must be a crossfitter. We don't want anyone cheating themselves.

Maybe we'll have a contest at the end of the month for most pull-ups or biggest improvement... Any suggestions?
| Posted April 30, 2009 5:30 PM

4 Comments

nora said:

I love the pull up idea!

But what about people already on the smallest band that can't yet do one without? Stay on the band but keep trying without it?

That said, I think anyone that is currently on a band that ends up off it after the month should get a prize :)

April 30, 2009 9:30 PM
Joe said:

Finals are in full swing but I may drop in one of these days. I expect a beating, and I expect to see firebreathers.

April 30, 2009 10:14 PM
Larry said:

Hey Nora! well its really up to you on that. Do you feel confident on doing without? You seem to doing great! so I'd say chuck it and be a firebreather as joe said!

May 1, 2009 1:01 PM
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July 3, 2010 1:26 AM

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