Cliff comes up with some innovative ways to do a Weighted Pull-up!

W.O.D. 12.4.09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.

Weighted Pull-up

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"In order to be irreplaceable one must always be different."
-Coco Chanel

Trisha (take 1): 178,119,297
Trisha (take 2): 205,142,347
Jason: 181,140,321
Jim C: 147,87,234
Sam B: 536,163,699 (Singles)
Jen S: 145, 149,294
Steph: 268,74,342 (Singles)
JZ: 616,156,772 (Singles)
Dorothy: 95,107,202
Mike F: 78,82,160
Jamie: 435,123,558 (Singles)
Rob: 97,120,217
Aimee: 286,101,387 (GHD)
Swine: 357,101,458 (GHD)
Sam: 251,190,448
Cliff: 129,164,293
Nikki: 237,133,370
Dave: 261,104,265 (Singles)
Megs: 74,166,240
Ditty: 65,107,172
Melanie: 575,117,692 (Singles)
Kristen S: 227,96,323 (Singles and Doubles)
Laura: 179,234,413
Liz: 171,141,312

Weighted Pull-ups (written on board)


Dorothy said...

Yeah! Double Unders!

Nikki said...

Jason - How did yesterday's workout go after a full day of fasting? Did you feel tired or dizzy or anything? What WOD did you do during open gym?

Jason Lyons said...

i failed at muscle ups for about an hour and i had a light snack of turkey, cheese, and nuts before doing so. i was fine. i think i was a bit too aggressive out of the gate and 19 hours was too much for a first try. next time, i will only go 14 or 15 and work my way up.

Anonymous said...

why are we promoting fasting/starving? How is that healthy??

Anonymous said...

Dear Anonymous:

CF KoP is not promoting anything. It is a theory that several people in the nutritional community believe in and I, as an individual, representing no entity other than myself, decided to give it a whirl. If you would like to learn more, kindly click on the links that Evan supplied yesterday. You can also google search intermittent fasting if you are curious. If you do not feel like it, I will give you a brief overview while I have your attention....

1) Intermittent fasting is an alarm clock for the body that trains it not to get used to a schedule...crossfitish in a way. Personally I believe in CrossFit methodologies to constantly vary your workout so it is not a far extension for me to believe that we should trick our body by constantly varying our food intake. The human body can go 14 straight days without solid food before damage is done. 20 hours to shock it does not seem that bad to me. Again, this is just me talking.
2) The idea that we need 3 meals a day prospered for a long time until someone came up and said no wait, we need 5 smaller meals a day. The bottom line is that there is a lot of information not yet know about how our body works and people are experimenting with different things.
3) If your body does not know when it is getting something, it may feel less likely to store it because all of a sudden, it does not know when it is coming again so it will burn up that fat.
4) do not confuse this with anorexia as that is clearly a mental disorder. fasting is a choice that is made to prove to our mind that when our body thinks it needs something, it may not really need it for the sake of needing it, but rather because it is used to having it at that time.

Anonymous 2 or just Jason

Miranda said...

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Evan said...

Try here for some more info. Fitness Spotlite has some pretty good info on the subject including some free e-books..

Chris P. said...

I second everything Jason and Evan have said or linked. I also want to throw in the fact that you should first focus on food quality and getting used to a relatively clean diet before even thinking about Intermittent Fasting (or IFing). (I get a lot of information from Robb Wolf www.robbwolf.com) There's no point in IFing if you're going to be eating a Large Dominoes pizza after the fast.

As for Doug's comment recently about beginners, I searched for my first WOD ever. It was SUPPOSED to be:

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

instead it was,

3 rounds for time:
95 Deadlift, 10 reps
10 Handstand push-ups, feet on 36in. box
10 strict pullups (broken into two sets of five)
65 pound Thrusters, 10 reps (1st set, then dropped to 45# for last 2 sets)


Even coming to Crossfit KoP with some crossfit experience was really intimidating. But everyone was so friendly and had great rapport that it was worth staying!

Chris P. said...

did 100 pushups for time: 4:33

first set was 40, then deteriorated quickly. oh well.

donkey said...

chris p: you are one of the many inspirational people at crossfit KOP, and i can't tell you how helpful it was to see your first WOD. thank you for sharing that.