Weighted Pull-Ups

Tuesday, December 08, 2009

WOD

Weighted Pull-Ups 5x5

Rest

Row 500 meters x 3 intervals (maintain 5 secs split between interval times)

Post times and loads to comments

Remember to sign up for the Christmas Party on the sign in sheet on the front counter. We are expecting a great turnout with good food, awards and fun times! Also, we will be releasing the details of the "Nutritional Challenge", soon. Keep up the good work!

Posted by: Darin Deaton

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Weighted Pull-Ups

Tuesday, January 19, 2010

WOD

Weighted Pull-Ups 5x5

Rest

4x400m Run Intervals (rest between for full recovery)

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CFFTW 1st On-Ramp CrossFit Class!

On-Ramp is moving right along nicely. The lecture, stretching, skill training and WOD format seems to be working great! We hope that this will allow our athletes to enter training with a solid foundation in all the movements and promote more efficient progression in training. The first class is full and we are already having request for the second class. Keep up the good work On-Ramp athletes!

Also, I have been hearing great news about how the food challenge is changing member's body composition and need for certain medications that they used to have to take. Post this information on the food blog for other members to get the same benefit!

Posted by: Darin Deaton

Comments (8) | Permalink |

Comments

Tina Neuwirth commented on 19-Jan-2010 07:43 AM

Today I did an HQ WOD from last week. It was 60 secs squats then take that number and subtract from 60 and do that many pull ups in the next minute, then 60 seconds squats, then push ups the same way, then squats, then sit ups the same way and keep repeating the pattern until you could not stay in the guidelines anymore. I just did 28 minutes, because my squats are pretty fast, so I did not have to do alot of the other stuff. I did a few extra sit ups just for the challenge, but I was happy to do lots of squats and give my arms a break today! Happy pull ups to you all!

Todd commented on 19-Jan-2010 02:49 PM

Tina, I did that WOD last night, except subbed sledge hammers for sit-ups (or pull-ups). But, I only did it for 12 minutes because that's what I thought it said. 28 minutes!!! WOW.

Tina Neuwirth commented on 19-Jan-2010 04:34 PM

Todd, it did not actually specify, but said go until you can no longer stay within the parameters (until you cannot get the pull ups or push ups done in the allotted time). Good thing for me is that I have fast squats, so I was able to give my arms a break. It was more about doing 60 squats in 60 seconds MANY times. I think I counted 862 squats!

Todd commented on 19-Jan-2010 05:01 PM

Wow, again. I thought my legs/ hips were hurting today...you'll have to let me know how tomorrow feels!

Tina Neuwirth commented on 19-Jan-2010 05:35 PM

Normally I tolerate squats pretty well (BW squats at least). I am pretty sore from the heavy DLs yesterday though (as well as the knees to elbows!). We'll have to see how I do with that many reps...stay tuned!

Christi commented on 19-Jan-2010 07:06 PM

Pull ups 5x5 with green band on all rounds. CFFTW WOD: 4 400m runs-2:12, 2:23, 2:35, 2:35. Much room for improvement...but getting stronger every day!

Corey commented on 19-Jan-2010 08:39 PM

Pullups-25,35,45,50(4),45(4). Only had time for one 400m run-1:12. Felt good to run fast again. Or at least TRY to run fast. I will get the other intervals in some time this week after I see how the knee feels tomorrow. No pain so far!

Troy commented on 19-Jan-2010 10:04 PM

Pull-ups 10-15-25-30-45(2). Run times - 1:25, 1:29, 1:31, 1:32. The ol' knees liked running on the track. Kudos to all the new On-Ramp people!!

Weighted Pull-Ups

Tuesday, March 16, 2010

WOD

Weighted Pull-Ups 5x5

Rest

4 Rounds for time of

Wall Ball 20 reps 20/14

Box Jumps 20 reps

Run 800 meters

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Posted by: Darin Deaton

Comments (7) | Permalink |

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