Wednesday, March 4, 2009

warm up
1000m row @ an easy pace
10 hspu
20 abmat situps
30 air squats
40 double unders
30 back extensions
20 jumping pull ups
10 clapping pushups

workout
weighted pull ups 5 x 1
working up to 1RM
rest
ohs 5 x 5 warm up sets
ohs body weight for max reps

post 1RM/reps for score

4 comments:

  1. name . bodyweight . poundage . reps

    steve c . 205 . 80# . work to 1RM - 175#

    jv . 115 . 90# . 8 @ 115#

    josh c . 185 . 80# c2b . ?

    harry s . 220 . 50# . work to 1RM - 160#

    swaygo . 190 . sherry(120#) . dna

    sherry . 114 . 36# . dna

    cav . 163 . 70# . ?

    turbo j . 155 . 170# . 9 @ 155#

    rey . 215 . 90# . dna

    caleb . 160 . ohs therapy

    dustin . 165 . 35# . 14 @ 95#

    harry e . 260 . dna . 17 @ 70#

    topher . 185 . 40# . ohs therapy

    bond . 175 . 120# . 1 @ 175# then ohs therapy

    ryan . 200 . 32# . ohs therapy

    russ . 160 . 120# . 16 @ 160#

    strong work today to those who were able to pull heavy. several of us were able to pull over 100#.

    the ohs @ bodyweight reps is a crossfit benchmark. the first is to be able to do at least your bodyweight. from there, the next benchmark @ bodyweight is at least 15 reps. for many of us (and our fault for not doing ohs enough), we had to turn this workout into an ohs clinic. remember, form before load before intensity.

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  2. Rob/210/96#. ohs therapy
    Rolf/?/45#. ohs therapy; then 9x72#
    Ralph/?/22,5#. learned the ohs today. Very impressive.
    Christian/?/22,5#. ohs therapy as well. then 5x72#,

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  3. maria / 115 / 50# / 3 @ 105# (pr)

    Warm-up set helped tremendously.

    Sweet pics!

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  4. good work, group germany!

    maria - glad to hear the warm up complemented the workout well for ya. its feedback like this that makes what we do even better. thanks!

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