Weighted Pull-ups 5-5-5
Work up to a heavy set of 5 reps and keep the same weight for two more sets. Rest at least 3 minutes between sets. Utilize a sound warm-up rep scheme that will not interfere/fatigue the work sets.
followed by,
For time: (courtesy of CF Amarillo)
50 Wall Balls (20#/16#)
40 Double Unders
30 Kettle Bell Swings (1.5/1 pood)
20 DB Overhead Walking Lunges (35/20 pound dumbbells)
10 Burpees
10 minute cut-off
The overhead walking lunges are 20 total steps with a db in each hand while overhead. The arms must remain locked out during steps in order for the reps to count.
Post pull-up working weight and met-con time to comments.
DB Overhead Walking Lunges
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This Saturday we will be taking part in the Lumberjack CrossFit Hero WOD Fundraiser. This event will go to support the fallen soldiers of Fort Hood, 4 of whom were members of Lumberjack CrossFit.
You are not required to give anything but rather just show up on Saturday to give your all. I have created a fundraising page should you wish to give something and would ask that you donate to that page instead of creating your own.
Again, I am not requesting that any of you give any money but if you could pay your respects by showing up on Saturday morning to give us every last ounce of effort you can muster, I'm sure it would be greatly appreciated by all those directly affected. Thank you.
You are not required to give anything but rather just show up on Saturday to give your all. I have created a fundraising page should you wish to give something and would ask that you donate to that page instead of creating your own.
Again, I am not requesting that any of you give any money but if you could pay your respects by showing up on Saturday morning to give us every last ounce of effort you can muster, I'm sure it would be greatly appreciated by all those directly affected. Thank you.
7:27 on the metcon, 35# for pullups (2 good sets of 5 and one inferior set of 4).
Did 4 strict pullups and failed to get the 5th one on the first set with no band; went to purple band on next 2 sets of 5; next time should be able to do all with no band.
Great job Paul on the weighted pullups. You made them look easy!!
Great job 6 a.m. crew! Great to see so many there with some new faces as well.
Thanks.
9:33 for the metcon with a 2 pood for the 30 KB swings, everything else rx'd. DU's and burpees I was able to do without breaking them up, not so much for everything else, esp the swings and OH lunges.
DNF on the metcon, got to the lunges and did 2 before the 10 min. cutoff. Most of the time was spent on the singles (with a few du's) and the wall balls.
Count me in for Saturday as well; do we need to sign up for a specific class time or is there a set time everyone should show up?
If you're fortunate to be able to do so, I encourage people to donate money to the cause as well. It's a small token IMO.
Metcon rx'd, DNF, had burpees left.
And the jello legs are back in action from yesterday! Good work 4:30 :)