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Weighted Pull-Up


Post loads to comments.
compare to 9.24.08

Accessory work
Split Jerk practice
Sledgehammer Swings

Brian takes some time out to play ball in Phoenix

What's going on at the Lyceum this week? It seems that Sunday afternoons a new Parkour group will be training downstairs.  Take a few minutes after your WOD to check out these athletes, you won't be disappointed.
Click to enlarge

Brooklyn Triathlete Club
The Life of a Jellyfish Slate

Reader Comments (21)

October 27, 2008 | Unregistered CommenterSyn

Do you have Louie's book? That has got to be worth a read...let me know your opinion on it if you've given it a gander.

October 27, 2008 | Unregistered CommenterAdrian
I'm not quite sure what book you are referring to, Adrian, but if you mean the Westside Barbell Club training manual by Simmons/Tate, then I'd highly recommend it. Though it lacks scientific depth, it provides enough solid information to understand the Westside methodology.

I think Mel Siff's Supertraining is another book that should be read by any serious athlete.
October 27, 2008 | Unregistered CommenterAndy
These were frustrating because I thought I hit 3 at 65# last time. Looking back I only hit 53#. Still, I should have listened to Jacinto and added weight more slowly.


Last two sets were underhand and all four fails were a good struggle.

Jerks and split jerks felt good; should have tried a few with some weight.
October 27, 2008 | Unregistered CommenterAdam

I'm in the process of reading it now. so far, Very good. I'll let you know more as i dig deeper.

Pull-ups:72x3, 87x3, 102x2, 95x1, 92x1Old PR was 105x3. Should have warmed up a little more.
October 27, 2008 | Unregistered CommenterDavid Osorio
Pull-ups70x3, 80x3, 90x2, 85x3, 90x2

Couldn't quite get that last rep over at 90lbs.
October 27, 2008 | Unregistered CommenterJeremy
Pull-ups: Was cautious with my shoulder and started with partial ROM by starting with my feet on the box instead of from hang.

Blue band x 3, blue x 3, tan x 3, tan x 3 with full ROM, tan x 3 with full ROM.

+ more sets on tan experimenting with grips.

Enjoyed the jerk werk a lot.
October 27, 2008 | Unregistered CommenterBethany
1rm push press85/95/105/115/115/125/130f

metcon5x12 wb12 bj9:01
October 28, 2008 | Unregistered CommenterSameer Parekh
this would have been a great wod to do (no legs needed) bc i managed to tweak my knee and ankle this weekend in my game (we won though, so thats all that matters..)

getting it all checked out - could be my MCL and just a bad ankle sprain. regardless, it blows, and i'm on crutches for right now.

see some of you at the nutrition seminar on saturday!
October 28, 2008 | Unregistered Commenterstephanie
Anyone get a link to that MSN.com article?
October 28, 2008 | Unregistered CommenterAJ
Based on the current state of upstairs as well as the continued downpour it looks as though we might be able to do one of those WODs with swimming in it tomorrow.

Steph,I'm so bummed to hear about your injury. Rest assured you that you can come train with us regardless of the posted WOD and we will get you going with something.Seated presses, pull-up work, sit-ups, bench press, BW/DB Rows..

Andy,Ive heard good and bad things about Supertraining. Ultimately i will end up reading it but i've heard criticisms that it's a huge mash up of information which makes applying the information all the more difficult.The book Adrian was referencing was the Westside Barbell Book of Methods by Simmons.
October 28, 2008 | Unregistered CommenterDavid Osorio
Push Press 1 RM85-95-105-125-135-155-175

Metcon5 rounds for time of 12 wall balls and 12 box jumps8:31

Here is the link for the MSN articles.http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215&Gt1=31037
October 28, 2008 | Unregistered CommenterRob M.
Thank you Rob.

I'm not too happy with the article. Too much focus on the rare negative effects of a Crossfit program and not enough about the benefits and side-benefits.

If I wasn't familiar with Crossfit, that article would leave me yearning for business as usual.
October 28, 2008 | Unregistered CommenterAJ
AJ, thanks for posting the article... I was looking for it myself. I don't agree with your assessment though. I actually found it to be much more balanced than most of the press. As a relatively new crossfitter, that article would have made me look into it without question. I loved that while talking about the downsides, the author quotes an affiliate owner who talks about proper technique and modification. Sure there are some people who do it wrong in their garages, and maybe some affiliates that don't focus on the technique as much as they should, but its nice to hear from an actual affiliate owner instead of the guy who authored that other article that clearly was self-serving and self-congratulatory about his own training supremacy. (that last article made me want to cough out the word SHILL, but I refrained.) Best of all I liked the article that was linked about the guys experience trying it out and watching Clark kent doing pull-ups (Altho I disagree with his assessment as well... I think Clark doing pull ups is totally hot.)
October 28, 2008 | Unregistered CommenterJenna
oops, it was Rob who posted. Thanks Rob.
October 28, 2008 | Unregistered CommenterJenna
what the hell kind of paragraph is this:

That "no pain, no gain" mentality has been a cornerstone of CrossFit, but there's also a push to make it more palatable to the masses. Stories abound of CrossFitters boasting about workouts that made them throw up (some even sport T-shirts declaring "I met Pukey"), and others have ended up in the emergency room with life-threatening cases of rhabdomyolysis, a condition caused when muscle fibers break down, release into the bloodstream and may poison the kidneys.

You would think after reading the first sentence he would talk about people among our community who are saying "make sure you put pics of non-elite-types on your web page so you don't scare people away" Instead he talks about rhabdo!

October 28, 2008 | Unregistered CommenterSameer Parekh
People die from marathon induced rhabdomyolysis, but you never see an outcry about that. Anyone who has been at the finish line sees how many people meet Pukie.

October 28, 2008 | Unregistered CommenterAJ
One little difference... not too many marathoners I know name a clown after puking.

Listen, in my humble marathon experience, the word is hyponatremia. I got literally 6 warnings about it again today because I was supposed to be doing the marathon this weekend. (back in april I promised to punch the next person who cautioned me about it)

i think all sports come with their cautions. this season was the triathlon drowning panic. it takes some twisted senses of humor to own that and make a clown out of it (drownie the clown would be cool tho).

end result, the crossfit numbers seem to be growing inspite of that overly alarmist fear. sounds like most people can read through the BS.
October 28, 2008 | Unregistered CommenterJenna
offtopic: baconnaise

October 28, 2008 | Unregistered CommenterAdam
Monday's WOD:cabbage carry and hoisting buckets of beets for time.

Today's WOD at CF Pioneer Valley:Run 800m (in the cold cold rain)36 reps of following complex:pwr cleanfront squatpush pressback squatpush pressRun 800m (again in the cold cold rain)

used RX'd women's weight of 65#29:32This was a birthday WOD for one of the members. Sean and Sandy are awesome - they've got a great thing going on up there; their current space is small, sweet space but they managed the crowd really well. Good instruction and attitude!
October 28, 2008 | Unregistered CommenterMargie
When the article speaks about the “masses,” I think they are referring to me – someone who does not have much experience with fitness and someone who joins crossfit to get into shape. In my first week of crossfit, puking was a common occurrence. However, I can’t blame the puking on crossfit. Peoples’ bodies will react adversely to any abrupt change in any context. That’s a nice way of saying that if you let your fitness slip, you will pay the price. It has nothing to do with the type of fitness program that you use.

Also, the trainers at crossfit place primary emphasis on form and posture before speed and power. That is why the workouts are scaled. I understand that the article refers to the break-up of muscle fibers and that doesn’t necessarily implicate bad form. However, I cannot imagine reaching the point of injuring muscle fibers without sacrificing form (I could be wrong though).

For me, crossfit has actually eliminated many of the muscle problems I experienced prior to joining. I think the concerns voiced in the article apply to all fitness situations (in fact, more so to non-crossfit programs). The article’s attempt to characterize crossfit as somewhat abusive is unfortunate.

October 29, 2008 | Unregistered CommenterSol

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