010909

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WOD


Front Squat 5-5-5-5-5 reps

135 - 115 - 115 - 115 - 95

Did this one with 2 clients. One of my clients who has been working with me since last April has gotten to be very knowledgeable on the fine details of CrossFit. I had him critique me. It wasn't good! I have some pretty extreme muted hip function issues. Nothing brings this out more than front squats. All-in-all I had one, yes ONE, decent rep - that was a 95#. Must continue to work on the MHF problem.

We then had a go at the previous WOD which, as rx'd was this:

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.

What we ended up doing was just practicing the deadhangs and pullups in general.

I did this:

6 rounds of
1 weighted with 10# db
2 deadhangs
3 kipping

I didn't time myself and stopped after rnd 6 because I didn't have another round in me.

Comments

Anonymous said…
Hey, Brad. I like the transformation that xfit and zone did to your body my man. That is impressive and very admirable. I'll be subscribing and following your progress and if you have any questions about fitness feel free to ask. I have years of experience and used to be a PT at Equinox in NY.
January 10, 2009 at 4:32 PM
Brad said…
Thanks a lot man! I am still getting comfortable with success in this realm - HA! I just hit a new PR, next post.
January 10, 2009 at 5:40 PM
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