Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups, aka dead-hang pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Join me in saying congrats to Bobby, MMCFs newest Level I certified trainer! Looks like he had a great crew training him this last weekend. Tell us about it, once you’ve recovered
We originally posted this in August — thought it was worth re-posting.
Lately in the gym you have heard us harp about form, form, form. The reason being is this is the backbone to every single WOD. As you increase your load or intensity, proper form is critical in avoiding injuries. After a big lift day, I have heard on numerous occasions, “Oh, my back hurts” or “I shouldn’t have lifted that much”.
Eloquently put by CrossFit’s One World Freddy… “If it ain’t legit, it don’t mean shit!”
Also as Freddy mentions in his post today, “Don’t sacrifice your form or your integrity to get a new PR”. Continuing with what he says, “We at MMCF, would rather have solid performers without a time on the board or with the lowest time than a crappy performer with a spot in the top five”. Time doesn’t equate to a top performer especially if you have done each workout wrong. Scaling/modifying is not wrong, incorrect form is. That means understanding your capabilities (there are variations to almost every exercise). For instance, the box jumps (see video below) — if you can’t jump up, step up. As the video states, “The work is identical (same mass rises, the same distance). However, POWER (which is work/time) increases. Similarly, push ups (see video below). Even modified push ups are done with a rigid body and all the way to the ground. Preview the videos before coming into class. If you’re not sure about the workout, ask. We will break down the fundamentals before you start.
We are here to help you reach your goals. You may be swearing at us as we’re correcting you in the WOD, but you’ll appreciate us later when you’re blasting through your workouts looking and feeling great.
As Mike and Mike always say — DO YOUR BEST AND FORGET THE REST! If you compete against your own time and loads, that is all that matters (you will see your times increase in the right way).
For those of you interested in logging your meters, you can easily enter them in the Concept2 Online Logbook. Remember to associate your affiliation to MMCrossFit. That way, when we enter different challenges it makes it easier to tie the individuals to their meters rowed and the related affiliate.
