"Joshie"
3 Round for time of:
40/25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
L-Pull Up:
Hang from the bar and lift your legs so they are straight out in front of you before beginning to pull, then bend your elbows and pull your chin over the bar, while your legs remain in a 90 degree angle throughout the entire rep.
Coaches Notes:
This is obviously a challenging workout that will require scaling for many. 126 kipping pullups is hard, 126 strict pullups is harder, 126 L-pullups is INSANE. Remember that CrossFit is about INTENSITY. You may be strong enough to do all L-pullups but if you are waiting 30 seconds between each one, you are missing the point. Check your ego at the door and scale appropriately so that you keep the intensity as high as possible for the entire workout.
Time Cap:
There is a 40 minute time cap for this workout.
L-Pull Up:
Hang from the bar and lift your legs so they are straight out in front of you before beginning to pull, then bend your elbows and pull your chin over the bar, while your legs remain in a 90 degree angle throughout the entire rep.
Coaches Notes:
This is obviously a challenging workout that will require scaling for many. 126 kipping pullups is hard, 126 strict pullups is harder, 126 L-pullups is INSANE. Remember that CrossFit is about INTENSITY. You may be strong enough to do all L-pullups but if you are waiting 30 seconds between each one, you are missing the point. Check your ego at the door and scale appropriately so that you keep the intensity as high as possible for the entire workout.
Time Cap:
There is a 40 minute time cap for this workout.
Quote:
Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.
-Thomas Jefferson
Results:
Rx:
Sam B 34:39
Coxhead 39:01
Scaled:
King 29:32 scaled(40#db)
Jay E 33:16 scaled
Kristin T 22:58 scaled
Jason H. 25:36 25/grn
Lauren 26:41 20rom/grn
Dinger 26:12 20rom/Band
Peter 32:51 DHband
Lam 36:21 20 band
Becca ?
Todd R 40:40 30 L-sit
Christine 37:05 20R 15L band
Aimee 40:13 L-ROM
Keith 53:03 8R 40L strict
Denise 34:53 5 band
Rob PH 29:19 Band
WW 40:31 Goblet squats 25 ROM
Kate C 33:56 25 strict
Joe C 32:50 25 band
Faby 39:43 knees tucked
Susan 20# 28:45 band
Megs 27:53 25# (10 pullup reps)
Bre 30:00 15#/band
Sharon 31:18 15# ROM
Trevor 32:17 25# :) (10 pullup reps)
Ryan B 35:19 40#/band
Ryan S 35:26 30# (10 pullup reps)-knees
Tori 25:03 15#/band 2rds
Dan L 38:00 30#
Tim Mcc 35:51 ROM 30#
Heather 34:24 20#band
Rinat 40:00cap
Schaefer 32:36 30#/band
Andria 30:10 (10#/RR)
Becky 37:47 (15/10#)
Oleg 34:10 band
Patrick 38:22 30#/L-Rom
Derrick 20:00, scale
Kate K 36:32 15#/band
Miranda 38:48 blue
Francie 35:00 15#/green
Sandy 27:54 20#/band
Jess C 33:04 band/ROM
Keith L 38:55 10#/JPU
Ben 40:00 20#/JPU
Photos:
Results:
Rx:
Sam B 34:39
Coxhead 39:01
Scaled:
King 29:32 scaled(40#db)
Jay E 33:16 scaled
Kristin T 22:58 scaled
Jason H. 25:36 25/grn
Lauren 26:41 20rom/grn
Dinger 26:12 20rom/Band
Peter 32:51 DHband
Lam 36:21 20 band
Becca ?
Todd R 40:40 30 L-sit
Christine 37:05 20R 15L band
Aimee 40:13 L-ROM
Keith 53:03 8R 40L strict
Denise 34:53 5 band
Rob PH 29:19 Band
WW 40:31 Goblet squats 25 ROM
Kate C 33:56 25 strict
Joe C 32:50 25 band
Faby 39:43 knees tucked
Susan 20# 28:45 band
Megs 27:53 25# (10 pullup reps)
Bre 30:00 15#/band
Sharon 31:18 15# ROM
Trevor 32:17 25# :) (10 pullup reps)
Ryan B 35:19 40#/band
Ryan S 35:26 30# (10 pullup reps)-knees
Tori 25:03 15#/band 2rds
Dan L 38:00 30#
Tim Mcc 35:51 ROM 30#
Heather 34:24 20#band
Rinat 40:00cap
Schaefer 32:36 30#/band
Andria 30:10 (10#/RR)
Becky 37:47 (15/10#)
Oleg 34:10 band
Patrick 38:22 30#/L-Rom
Derrick 20:00, scale
Kate K 36:32 15#/band
Miranda 38:48 blue
Francie 35:00 15#/green
Sandy 27:54 20#/band
Jess C 33:04 band/ROM
Keith L 38:55 10#/JPU
Ben 40:00 20#/JPU
Photos:
I looked back through my workout logs and found this when I was doing CF on my own. At this point I was 5 days into CrossFit:
ReplyDelete2/4/08
"Joshie" hero
this was a long one, even scaling it down
3 rounds of:
20# dumbbell snatch 21 reps left arm
21 L-pull ups (did not go all the way down)
20# dumbbell snatch 21 reps right arm
21 L-pull ups
although I found the L pull ups to be easier than regular (maybe b/c of the counterweight), I did the next round with 15 pull ups each and the last round with 10 (total of 82 L-pull ups)
46:23
need to work on my form with the dumbbell snatches
haha! crazy business...
I used Brand X for mainsite scaling recommendations. For this they said:
Big Dawgs:
as Rx’d (women 30#)
The Porch:
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
These are squat not power snatches. (women 30#)
Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
These are squat not power snatches. (women 20#)
Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups
If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do assisted or beginner pull ups and then practice your L sit after the workout.
The website for these scalings are here: http://www.crossfitbrandx.com/index.php/forums/viewthread/14040/
i checked the site for a wod to do today....well, hello wod!!! Holy crap that was nutso! i fought for every single L pull up and had to resort to scaling...GRANNY STYLE~ yea... have fun! ~ miss you guys!
ReplyDelete6am
ReplyDeleteKing 29:32 scaled(40#db)
Jay E 33:16 scaled
Kristin T 22:58 scaled
7am
ReplyDeleteJason H. 25:36 25/grn
Lauren 26:41 20rom/grn
Dinger 26:12 20rom/Band
Peter 32:51 DHband
Hi Jesher!!! :-)
4:30
ReplyDeleteLam 36:21 20 band
Becca ?
Todd R 40:40 30 L-sit
Christine 37:05 20R 15L band
Aimee 40:13 ROM
Coxhead 39:01 Rx
Keith 53:03 8R 40L strict
Denise 34:53 5 band
Rob PH 29:19 Band
WW 40:31 Goblet squats 25 ROM
Kate C 33:56 25 strict
Joe C 32:50 25 band
yeah Granny!
ReplyDeleteWhat was your time?
nice action shot Megs!
ReplyDeleteGranny!!!!
ReplyDeleteGrans!!!!
ReplyDelete5:30
ReplyDeleteOleg 34:10 band
Patrick 38:22 30#/L-Rom
Derrick 20:00, scale
Kate K 36:32 15#/band
Miranda 38:48 blue
Francie 35:00 15#/green
Sandy 27:54 20#/band
Jess C 33:04 band/ROM
Keith L 38:55 10#/JPU
Ben 40:00 20#/JPU
Patrick P, I know you probably won't see this since you don't check the blog...but that was impressive, way to rock the L-Pullup all WOD long!!! Good for you man...