Meet at Hayes Gym
For time and rounds.
100 x pull ups and some rope climbs.
For this workout you will begin at the pull up bars in Hayes. Complete as many pull ups as possible until muscle failure or you release the bar. Once you release the bar, run to the ropes and climb to the shelf. Run from the far end of the track back to the stairs on the other end and go back to the pull up bars. That is 1 round.
Continue this sequence until you have completed 100 pull ups. To scale this workout, once you reach the point where you can no longer complete the rope climb or you cannot do any more pull ups, record the number of reps and rounds completed, then with assistance complete the 100 pull ups. I will demonstrate some ways to do assisted pull ups in the morning.
Post time and number of rounds to comments.
16 comments:
Thought there might be some interest in all four segments of Coach Glassman's address to the National War College.
Part 1:
http://journal.crossfit.com/2009/01/national-war-college-speech-part-1.tpl
Part 2:
http://journal.crossfit.com/2009/01/national-war-college-speech-part-2.tpl
Part 3:
http://journal.crossfit.com/2009/01/national-war-college-speech-part-3-qa-1.tpl
Part 4:
http://journal.crossfit.com/2009/02/national-war-college-speech-part-4-qa-2.tpl#featureArticleTitle
25 minutes of work...with only about 20 legit pull ups...not very good, but I improved a lot today...it goes back to what MAJ Blackmon says, you gotta work on your weaknesses
6 rounds / 16:18 (with rope climb after rep 100)
7 or 8 rounds, not entirely sure, 17:26 without a rope climb at the end.
rx'd w/ no rope climb at the end:
Time - 9:34
Rounds - 6 (36/15/15/12/13/9)
did 60 pullups w/5 rope climbs (9:58) and then broke open hands....decided to do 30x muscle ups for time (9:34) to punish myself for not finishing the pullup WOD.
17:24 and 6 rounds (31, 15, 17, 15, 12, 10)
I almost died on the last rope climb after the 100th PU. I hit full muscle failure with about 1 1/2 feet to go. Wormed my way up onto the shelf though. Probably cost me some valuble time.
16 minutes, 9 rounds (15,10x7,15)
17:06. 7 rounds (23, 17, 14, 13, 12, 12, 9) with a rope climb and run back to the start point after the 100th pull-up.
Dan Hogan was off the hook this morning with a 9:34...just sick.
75 assisted pullups (very assisted at the end!) and 75 rope pulls (sub for rope climb). Definitely need some work, but its helping my weakness of upper body stregth.
16:52 w/ rope climb after last set of pullups,
6 rounds went like this
25,15,15,15,15,15
14,10,7,5 assisted from here 10, 10,10,15,15 Reached muscle failure on the rope climb after my last PU set. I forgot my timer but I’m sure it was sometime well over 20 minutes. Definitely need to work on PU technique.
17:50 for 100 pullups and one rope climb. We would have done the workout correctly, but even though we asked one DPE instructor if we could use the gym, the other instructors still came up and bothered us. Oh well, still a pretty decent workout even if we had to do it in the 2nd floor gym.
as rx'd
8 rounds (30, 7x10) (rope climb + run to PU bars after #100)
15:12
took forever but I finished - 32:45
17:00 as Rx'd. Used Chalk on the pull-ups, I think it helped.
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