Strength WOD:
5 Rounds of Dead Hang Pull-ups
* Rest as necessary between rounds; work up to max reps per attempt
Check Out WOD Immediately After:
As Many Rounds As Possible in 12 Minutes:
5 Deadlift (Use 60% of 1RM)
7 Shoot-Throughs (Parallette)
10 AbMat Sit-Ups
Shoot Through’s for Two!:
Results
View this photo
View this photo
Today was a different type of strength WOD and check out WOD and both were quite effective. Dead hang pull-ups are all too often neglected in CrossFit. We rely on hip drive and kipping so often that developing the strength to adequately pull our own bodyweight can take a back seat to speed and efficiency. So why train dead hang pull-ups if they are less efficient? The same reason we do one rep max lifts with the barbell. To get stronger so that when we want to go faster we can because we take longer to fatigue and can get more work done. This means more power. That means better results physically. Practice those strict dead hang pull-ups, with or without a band. You will get stronger and your pull-ups will get better.
The “Shoot Through” with Ryan:
Think “Burpee on parallettes”. I learned these at the Gymnastics Cert and they are outstanding. Part push-up, dip and jump. It teaches speed, builds strength in the arms, core and shoulders, and drains you quickly. You can do them on parallettes or scale them using boxes or something higher to allow more room to jump and to make the push-up easier. Either way, it’s still hard to “shoot it’!
Notes:
History of the Burpee according to Wikipedia: The exercise may have originated from native North American ‘Indian Wrestling’ or it may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate Burpee fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of push ups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.
Quick heads up on the box schedule:
On May 15th and 16th (Sat. and Sun.) we will be closed for the 2010 CF Games Northwest Regionals competition being held at the Puyallup Fairgrounds. We will have a team of our very own competing (Moe, Kim, Pat, Jeremy D., Mark B., and Michelle) in the Affiliate Team qualifiers and myself for the individual qualifiers. If you are thinking about attending as a spectator then before you go buy tickets let Michelle, Moe or I know as a few of our team members had already purchased a ticket and no longer need it due to being on the team. Come out one or both days and watch the events. There will be a bunch of amazing people all sweating through the Master’s Qualifiers, Team Qualifiers and Individual competition that weekend! It will be exciting, fun and a great opportunity to see some of the best CF athletes our 6 state region has to offer tackle some sure to be grueling WOD’s. All for a shot at the Games!
