Monday 02/16/09

Location: NP
Time: 5:30 a.m.

Weighted Pull-ups
5-5-5-3-3-3

Rest several minutes.

12 min AMRAP of:
20 Double-unders
10 DB swings
10 DB Get-ups (5 per side)

Load is 25% BW, and use the same DB for swings and get-ups. You may complete the get-ups in any manner you wish, e.g., 5-left-5-right, left-right-left-right..., etc. One get-up is completed when you start from the floor and finish standing up with the weight overhead (so you don't have to lay back down after the 10th rep). Click here for a description and video clip of the get-up. This metcon comes courtesy of CrossFit KC.
Posted by Phil

5 comments:

Kiley said...

My "weighted" pull ups sucked. BUT I'm doing better than I was even a month ago (elbow) so that's good. Right? Right. I did just least assistance possible jumping pull ups. Tried to do them as rapidly as possible. I think doing Cindy yesterday did not help this performance. Anywhoooo...

The metcon I used 25# for the DB swings and a whopping 15# for the Get Ups. Those...are...hard. I did 3 full rounds and all the double unders and swings of round 4. I need to learn how to do multiple double unders in a row. I got so gassed just doing those.

February 16, 2009 at 8:39 AM
Phil said...

You must have posted at the exact same moment that I did. It gave me a "duplicate error," and now I have to retype the whole thing.

Go chip another nail.

February 16, 2009 at 8:42 AM
Phil said...

Weighted pull-ups 5-5-5-3-3-3:
25-5
45-5
60-5
70-3
75-5
80-1

AMRAP:
3 rounds + 20 DUs, 10 swings, and 4 get-ups (2 right, 2 left)

BW = 195#
Swings = 50# DB (25% BW)
Get-ups = 30# DB
Get-ups were 5 right, 5 left until the last (partial) round.

I need lots of work on those get-ups. On the plus side, it was great practice in humility. Sheesh.

February 16, 2009 at 8:47 AM
dmegs said...

Cindy was today for us. Unfortunately, the gravitron was busy after my second round so I had to use a lat machine for half my reps.....but.....I did 8 rounds today compared to 3/16/08 when I did only 5 rounds. Plus I did an extra 5 pull-ups to make up for the lat machine.

February 16, 2009 at 10:14 PM
Phil said...

Just thought I'd point out that 8 rounds compared to 5 rounds is a 60% improvement in performance. Sheesh. That's awesome. Way to go Dad.

And Mom . . . even though she never posts . . . but I'm not bitter. At all. Nope.

February 17, 2009 at 8:47 PM

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