Monday, December 7, 2009

FRONT SQUAT / WEIGHTED PULL UP 5RM

warm up
focus: front squat
-stance/grip/position
-full depth/knees out
-drive elbows up

pvc x 15, then:
8-6-4-2
-start with light load and increase thru warm up sets

workout
front squat for 5RM
4 x 5

3min rest

pull ups:
-strict dead hang x 12
-kipping/butterfly x 10
-jumping x 8, then

weighted pull ups for 5RM
4 x 5
-dead hang lockout to chin over bar by any means

Dave Castro, Director of Training for CrossFit HQ, sheds some light on the recent 'micro-issues' within OUR community. Click here to watch.

15 comments:

  1. Unknown07 December, 2009 14:49

    FS5RM #255 WPU5RM #72

    ReplyDelete
  2. rob in ger07 December, 2009 16:11

    bou. FS5RM #215. strict weighted pu's w/ #50
    rene.FS5RM #215." " also w/ #50
    rob.FS5RM #250 Struck out with 260#, Strict weighted pu's w/#68

    Should have done the 2nd set w/260# instead of 225#. Lesson learned...

    ReplyDelete
  3. Steve07 December, 2009 18:05

    Steve C.

    Shift day wod courtesy of 324.

    THANKSGIVING DAY MASSACRE

    1000 mtr row
    95# thrusters x 25
    pull ups x 25
    1000 mtr row
    95# squat cleans x 25
    ring dips x 25
    1000 mtr row
    95# power clean and split jerk x 25
    pull ups x 25
    1000 mtr row
    95# SDLHP x 25
    ring dips x 25
    1000 mtr row
    muscle ups x 25

    rx. 56:46

    The muscle ups proved to be a slight problem at the end of this one.

    ReplyDelete
  4. Anonymous07 December, 2009 18:15

    caleb FS:205# WPU:24kg

    ReplyDelete
  5. 32407 December, 2009 19:51

    Nice job Steve. It's all fine and dandy to do muscle ups when your fresh and peppy but it's a whole different story when you've drained all your juice. It's great to train when we're at our best but necessary to train when we're at our worst. Otherwise, it's all for naught.

    ReplyDelete
  6. Pete07 December, 2009 20:54

    198bw with Steve, thanksgiving day massacre .
    Rx. - 58:58 ouch! Ditto on the mu's, but the 5000m wasn't exactly a stroll down the lane...

    ReplyDelete
  7. Turbo J07 December, 2009 21:58

    turbo. 158bw. rx. 280# (pr) / 120#

    Turbo J... Eliminating the non-believers one WOD at a time!

    ReplyDelete
  8. Brannon07 December, 2009 22:08

    Brannon 182bw. 165# Front Squat...Tabata PU 46

    ReplyDelete
  9. Katy07 December, 2009 22:11

    Katy 99bw. 75# Front Squat...Tabata Kip 29

    ReplyDelete
  10. CrossFit JAX07 December, 2009 22:13

    last group didn't have time to finish the 2nd portion of today's workout. instead, they did a full tabata session on pull ups for max reps.

    ReplyDelete
  11. Clint07 December, 2009 23:10

    We have that same picture blown up poster size and hanging on the wall at The Shop but have yet to find the author or source. Any of you know?

    ReplyDelete
  12. CrossFit JAX07 December, 2009 23:30

    solista wrote this on our bathroom wall at cfjax and i want to say that he is the sole author.

    ReplyDelete
  13. Anonymous08 December, 2009 08:04

    Travis G 199 bw-- 175lbs for 5 rep max front squat/ 39 modified pull ups

    ReplyDelete
  14. Dustin08 December, 2009 10:08

    Dustin bw 171 195fs-PR 24kg pull ups

    ReplyDelete
  15. Anonymous08 December, 2009 21:21

    Chrissy 154bw, 71# FS 4x5RM, 61 mod PU's..

    ReplyDelete

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