Tuesday Mar 9th, 2010
Thrusters, Burpees, and Pullups
More new faces today – in the a.m. class we welcomed Jose, who is visiting this week from CrossFit Invictus. And in the evening, Joanna hit her first WOD since graduating the On-Ramp and Evan dropped in for a WOD while he’s home for spring break.
Nicole recently got her first unassisted kipping pullups, and today she demonstrated how well a little bit of hard work can pay off by doing all 30 pullups in the WOD without using the band! What an inspiration!
Warmup
Rolling
Joint Prep
Jerk Progressions
2 rounds of 10 squats and 10 Double Unders
Strength WOD
Press
3 – 3 – 3 – 3 – 3
Conditioning WOD
This was the other CF215 throwdown WOD that Lesha wanted to give a try.
5 rounds of:
- 5 Thrusters (95 / 65)
- 7 Burpees
THEN
30 Kipping Pullups
Do all 5 rounds of Thrusters and Burpees before doing the pullups.
Scaling Options:
L1) 4 rounds of Thrusters & Burpees, followed by 30 pullups
L2) 3 rounds of Thrusters & Burpees, followed by 20 pullups
If you don’t have kipping pullups, sub jumping pullups at 2x reps.
8 Comments Scores Posted by Wil
Awesome Nicole! That purple band is looking easier for deadhangs too – I see unassisted in your immediate future.
Good job Nicole! I’ve noticed that the box as a whole has been showing some major progress.
Bill, your avatar is HOT!
This was a fun WOD, Bill, how did you do relative to your Throwdown time?
Hooray Nicole!
Nicole, would you officially coach me on getting to unassisted pullups? I’ve been stuck on the purple band for six months now and just feel like I’m going nowhere.
I’m pretty sure I bested my old time, but I couldn’t find the throwdown results.
And yes she is a foxy lil PM
Nicole, I’m super impressed! I want to be like you when I grow up!
Why thanks guys!
! Cat–I snapped that band on my ass one too many times and caught my hair in it a few times–that was motivation enough–try that–see if it works! No really–honestly, i just tried one without the band one day and it worked-then i tried three-then i tried 30. It’s weird-kinda just happened–really just try one and see what happens.
I do try one on a semi-regular basis and I’m still two inches away from having my head over the bar.