weighted pull ups for 1RM
4 x 1
weighted push ups for 1RM*
4 x 1
turkish get up for 1RM**
4 x 1
4 x 1
weighted push ups for 1RM*
4 x 1
turkish get up for 1RM**
4 x 1
*with spotters assistance, place bumper plates upon your back to find a 1RM; range of motion begins in the bottom of the push up, lock out to full extension then return to bottom position. bottom position is chest/abs/hips/thighs on the ground.
**find your 1RM tgu on either your left or right arm, preferably your strongest arm. you only need to perform this on one side only. use a kb or barbell to find your heaviest load.
post heaviest loads to comments
Sherry...bw114...
ReplyDeletePullup-#40
Pushup-#55
TGU- #40*
*anti-PR... =(
Steve C. 198bw. 85#(pr)/115#/95#
ReplyDeleteChrissy bw152, Pullup- #11, Pushup- #50, TGU- #40. 1st attempt at all, super fatigued from marathon on Sat, would have liked to see myself do a little better, esp on pullup.
ReplyDeleteI don't know how many of you are Paleo or care about the quality of food you ingest, but I found a local (Starke) farm that sells range raised pork, grass fed meat and dairy products, pastured poultry and eggs. They deliver pre-ordered products to the Neptune Beach area every 3rd Saturday of the month. They will email me a list of the products available along with the prices prior to the date. If anyone is interested in this, please let me know and I will be sure to share the info with you.
ReplyDeleteAM WOD
ReplyDeleteHere I am again @ the base gym, not a crossfitter in sight, mod city.
Weighted pull ups #40,50,60,70,75
Weighted push ups would have caused a scene, bench press last rep 225.
TGU forget about it. I am already on a watch list at this facility. Staff would freak if they saw me doing this movement.
PM WOD
Had to scale this down.
5 rds
5 thrusters
5 pull ups
2 min rest
5 sqt cleans
5 ring dips
2 min rest
5 sdlhp
5 bx jp
This one made me ask myself a few questions after it was over.
Am I in shape (fit)? Eye opener, guess not from the signals going to my brain.
My old friend the thruster, now I remember why we dont spend that much time together. I hate you.
Standing by for next wod.
25JAN2010:
ReplyDelete"While a Been It's"
400m Run
1600m Row
800m Run
800m Row
1600m Run
400m Row
then
Weighted Pull-Up 1RM
turbo. 158bw. rx. 22:59 / 165#
Good to know I'll still be able to do a pull-up when my BW reaches 325#... You'll need a winch and a tow truck.
JV. Bwt 123. Rx. 81#/100#/60#
ReplyDeleteBrannon. 184bwt. 75# Pull-Up/135# Push-Up/60# TGU
ReplyDeletecaleb.rx.80/115/75
ReplyDeleteJoe. 153bwt. 81/135/75
ReplyDelete