Thursday, March 19, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict 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.

Post time and number of sets to completion.

Compare to 090108.

La Mar hit "Murph" the hard way; 20# vest and 'manly' style (no partitioning) - strong work!

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on March 18, 2009 at 11:03 pm Comments (23)

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23 CommentsLeave a comment

On March 18, 2009 at 11:22 pm LDeMarco_CFRX said:

For those of you who are looking at this WOD like it’s another language (which it is!), here’s our alt WOD:

150 pull-ups for time

for those of you on bands, use the absolute least amount you can continue to get reps with…today is the day to choose to get stronger!

Reply
On March 18, 2009 at 11:32 pm Ruth said:

La Mar is just the coolest. i idolize all you guys who do the WOD’s as rx’d.

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- On March 19, 2009 at 5:34 am Terri said:
  
  He’s a superhero! You can tell by the weight vest. And the muscles. Superhero!
  
  Reply
- On March 19, 2009 at 7:37 am Emily said:
  
  I was thinking the terminator. Anyone else want to try out the vest? I think I will pass.
  
  Reply
  - On March 19, 2009 at 7:47 am queenfleen said:
    
    Emily is totally lying…she almost put it on yesterday for her warm-up, but didn’t want to take any of La Mar’s glory.
    
    I like the fact that the Double L Factor (Laura and La Mar) are the only ones who did Murph the “hard way”. I think it sounded hard any way you slice it! I am proud of everyone (even the crazies with the weighted vests ) for finishing. Heroes!
    
    Reply
- On March 19, 2009 at 8:15 am La Mar said:
  
  Thanks Ruth but I see alot of people sweating and working hard at cfrx
  
  Reply
On March 19, 2009 at 6:58 am Rad said:

Alt WOD 150 pu
22:53

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On March 19, 2009 at 7:05 am SteveC said:

La Mar…way to go!

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On March 19, 2009 at 8:17 am La Mar said:

25:20 (28 sets) – Rx (45# vest)…way better than trying to hold that dumbell between your ankles

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On March 19, 2009 at 10:18 am SteveC said:

Broke it up into arm-smoking sets of 10.
Started with Blue and then added Brown.
Swapped Brown out for Brown/Red.
56:10
Ow.
Needed chalk on the steering wheel to make it Home.

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On March 19, 2009 at 11:02 am LDeMarco_CFRX said:

Not quite up to the pull-up madness today. Did “Annie” to test the ‘ol head out…

50-40-30-20-10
Double-unders
Sit-ups

8:01 PR

40 seconds better than last time, but not as fast as I would like…as always!

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- On March 19, 2009 at 11:04 am Terri said:
  
  No headache this time?
  
  Reply
  - On March 19, 2009 at 11:06 am LDeMarco_CFRX said:
    
    Yes, headache, but tolerable…
    
    Reply
    - On March 19, 2009 at 11:08 am Terri said:
      
      Well, that’s progress at least!
      
      Reply
On March 19, 2009 at 5:14 pm kba said:

I tried the Chimichurri Salmon from Trader Joe’s because of Laura’s endorsement on the blog. It was pretty good and nice to see a wild salmon vs farm raised.

Does anyone have a recipe for that marinade? I might try it if I find a good deal on wild salmon.

Laura, sorry to hear you are having headaches.. I hope you get back to no headaches.

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On March 20, 2009 at 9:02 am Terri said:

Blue and tiny, with KIP!!! For the very first time! 32:02.

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- On March 20, 2009 at 10:30 pm Danielle said:
  
  Way to go–progress is such a wonderful thing
  
  Reply
On March 20, 2009 at 9:52 pm Ruth said:

Black and red, 23:37.

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On March 21, 2009 at 10:05 am amarinthia said:

I did the 150 pull up workout. Got a PR of 16 consecutive pull ups at first. By 120 my hands were ripped and i was barely getting over the bar. I think i stayed at 149 trying to get that last pull up for what felt like 10 minutes..horrible!
35:31

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On March 21, 2009 at 6:52 pm Allison Dabbs said:

150 pull-ups with red & tiny, 27:17. My arms & back feel funny…

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On March 23, 2009 at 8:01 am mike n said:

When am I gonna learn that damn kip?!?
150 pullups without band — and sadly, without kip. : (
Took forever.

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On March 25, 2009 at 9:05 pm Ruth said:

150 pullups, 23:37 black+tiny band

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On June 20, 2009 at 8:53 pm Sunday, June 21, 2009 « CrossFit Rx said:

[...] Compare to 090319. [...]

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