"GI Jane" from Crossfit.com
100 Burpee Pull ups for time
The burpee pull up starts in the standing position, then drop down to the push up position, do the push up, hop up back to standing, jump up to the bar and do the pull up. The bar is 8' above the ground. This is one repetition. Basically, chest to ground and chin over the bar for 100 reps as fast as possible.
Times: Adam Rees - 15:23, Al Kimbrell - 23:37, Matt Homan - 24:16, Stephen Bryant on injured reserve completed 100 push ups and crunches.
Monday, February 28, 2011
2-24-11
21-15-9
30# Weighted Pull Up
Handstand Push Up
Three rounds of descending repetitions, 21 then 15 then 9 of each movement. The weighted pull up is a strict form pull up with a 30# dumbell held between the feet or plates on a weight belt. The proper ROM is to start from full extension then pull up until chin clears the bar. The pull up is scaled by using bands or by doing jumping pull ups. The handstand push up is completed by going into a handstand balanced against a wall, lowering the body until head touches the ground and pressing back up to full extension. This movement is scaled by putting the feet or knees on a high box and pressing to full extension from the ground.
This is a time priority workout.
Times: Adam Rees - 14:53, Stephen Bryant - 12:32 (BW pull up, scaled HSPU), Jeff Williams - 13:00 (scaled HSPU), Wes McCleese - 13:10 (BW pull up, scaled HSPU), Matt Homan - 23:12 (Jumping pull up, scaled HSPU)
30# Weighted Pull Up
Handstand Push Up
Three rounds of descending repetitions, 21 then 15 then 9 of each movement. The weighted pull up is a strict form pull up with a 30# dumbell held between the feet or plates on a weight belt. The proper ROM is to start from full extension then pull up until chin clears the bar. The pull up is scaled by using bands or by doing jumping pull ups. The handstand push up is completed by going into a handstand balanced against a wall, lowering the body until head touches the ground and pressing back up to full extension. This movement is scaled by putting the feet or knees on a high box and pressing to full extension from the ground.
This is a time priority workout.
Times: Adam Rees - 14:53, Stephen Bryant - 12:32 (BW pull up, scaled HSPU), Jeff Williams - 13:00 (scaled HSPU), Wes McCleese - 13:10 (BW pull up, scaled HSPU), Matt Homan - 23:12 (Jumping pull up, scaled HSPU)
2-21-11
Max weight Deadlift for 2 repetitions. The Deadlift is one of the most basic lifts. It is the starting point for any movement that involves lifting any object from the ground. That is why we must not neglect to train it and train it with proper form to avoid injury.
Proper ROM: Start with feet shoulder width or a little wider. With midline stable, lower hips to nearly knee level. The pull starts with the knees. Hips and shoulders should move upward as a locked unit initially, then the hips open to finish the lift. The ROM is complete with the hip fully opened and shoulders back.
Max loads: Jeff Williams - 360#, Adam Rees - 340#, Matt Homan - 315#, Stephen Bryant - 315#, Al Kimbrell - 305#, Sarah Barker - 115#
Proper ROM: Start with feet shoulder width or a little wider. With midline stable, lower hips to nearly knee level. The pull starts with the knees. Hips and shoulders should move upward as a locked unit initially, then the hips open to finish the lift. The ROM is complete with the hip fully opened and shoulders back.
Max loads: Jeff Williams - 360#, Adam Rees - 340#, Matt Homan - 315#, Stephen Bryant - 315#, Al Kimbrell - 305#, Sarah Barker - 115#
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