Wednesday 100922

Ricky Frausto Filed Under: Labels: strict pull ups

WOD
Pull ups 10-10-10-10-10 reps

Add weight if 10 reps is too easy. Add the least amount of bands if 10 reps is too hard. The idea is to improve pull up strength. Don't cheat. You must attempt to touch your throat for every rep.

Post weight or bands used to comments/LogWod.

Powerful......

_______________________________

Here are the heats for FGBV. I am not planning on making any changes but if it is a necessity, let me know asap and I'll see if I can accommodate you. No promises.

Fight Gone Bad 5 Heats UPDATED!!!!!!!!!

_______________________________

For those of you that signed up on the whiteboard to do the Olympic weightlifting/met-con event, here is the official flier. Print it off, fill it out, and turn it in any time during the next two weeks leading up to the event. It is going to be a lot of fun.

CFO Weightlifting/Met-con Event

4 Responses to "Wednesday 100922"

1. Unknown Says: http://crossfitomaha.blogspot.com/2010/09/wednesday-100922.html?showComment=1285187659029#c2758234986358795622'> September 22, 2010 at 3:34 PM
2. Doing a 2 on / 1 off followed by a 1 on / 1 off Cycle...
   
   Today was the one on / one off
   
   Snatch - Light - Just worked positioning - 88, 110, 154
   Clean and Jerk
   - Power + Push Jerk
   - Full + Split Jerk
   154, 198, 218, 228, 234 (Both Full and Split)... No Misses... Tough
   Front Squat - Heavy Triple
   154, 198, 220, 242X2, then 1
   GH Raises - 2X8
   
   Metcon..
   10-9-8-7-6-5-4-3-2-1
   Pull Ups
   20-18-16-14-12-10-8-6-4-2
   24" Box Jumps
   AbMat Sit Ups
   9:15
3. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/09/wednesday-100922.html?showComment=1285197347013#c4895038696242684489'> September 22, 2010 at 6:15 PM
4. first 3 sets w/ blue band and alternating grips
   last 2 sets of 10 w/ green band, and alt. grips
   arms are sore!
   534 single unders in 5 minutes
5. Addi Says: http://crossfitomaha.blogspot.com/2010/09/wednesday-100922.html?showComment=1285211192790#c1654499683838199725'> September 22, 2010 at 10:06 PM
6. 1) Can't wait for FGB.
   
   2) Really can't wait for FGB bacon bloody marys. It's happening, kids.
   
   3) Just realized that if my recently dislocated (note: exaggeration) hip still sucks on Saturday, it just means I don't have to wait until 10:32 for my first bacon bloody mary. Win-win.
7. Kat Says: http://crossfitomaha.blogspot.com/2010/09/wednesday-100922.html?showComment=1285255765264#c5671648235653358107'> September 23, 2010 at 10:29 AM
8. Strict pull-ups suck ass people...
   1st 10=tan band
   2nd 10=blue band
   3rd/4th/5th 10=blue & purple bands.
   
   The first 6 pullups in each set seemed easy enough, but by the time i finished my 9th in each round I had to really push myself to get my neck to the bar on the 10th pull-up.