All I want for Christmas is Strict Pull Ups!
Pull-Challenge starts this week....The program is attached to the whiteboard Apex's Christmas party is right around the corner, be sure to create a profile on www.Mindbody.com
and to sign up at the check in desk @ Apex
*sheet will be there this week
Dave B.
800m run
21-15-9
Deadlifts 225/135
Sq. Cleans 95/65
800m run
*Post weights and time to comments
Don't forget to log your reps for the Pull Up Challenge
Big Thanks to Mike, check out his pictures from the Harvest Rumble
http://www.flickr.com/photos/mdegregoris/
800m run
21-15-9
Deadlifts 225/135
Sq. Cleans 95/65
800m run
*Post weights and time to comments
Don't forget to log your reps for the Pull Up Challenge
Big Thanks to Mike, check out his pictures from the Harvest Rumble
http://www.flickr.com/photos/mdegregoris/
31 comments:
I am so excited about this pull up challenge! They have been the THORN IN MY SIDE FOREVER!
AMAZING PICTURES MIKE D!!!!!!!
Lauren this is your challenge to win! Nothing but faith in ya
Warmup:105# c&j. WOD: 17:28 lady's rx. Today was absolutely brutal right out of the gate. Started with the warmup sprints, skill work of c&j on the min for 8mins. I was half spent already after the warmup. Tough WOD. Squat cleans just destroyed me. This one hurt big time. And of course the DL and run combo on top of that was just an added bonus. Prepare for some pain today!
I felt like a zombie after that workout! Also if anyone can get this workout done in under 15 mins, I applaud you and you're a beast.
Good job 6am class! Wooooo!
Also I was 20:34. The 800m run kills me everytime.
Warmup: 80# C&J
WOD: 20:27 80# DL, 55# squat cleans
The Deadlifts felt better but probably should have dropped more weight on those for the sake of intensity and time.
Totally agree with all the comments above. Total Suck fest this morning.
Used 125# on the OTM 3 touch and go C&J complex in the warmup.
WOD: 15:45 185# DL 95# Squat Clean.
Not sure if it was all the beer drinking I did this weekend, or maybe it was the high intensity warmup but definitely left a little piece of myself at Apex today. Won't forget this one anytime soon!
So beat up when I got home I had to sit down to get my shoes and socks off. That doesn't happen too often.
I didn't dodge this workout per se, but dodged how much drinking I did this weekend!
Excited about this pull up challenge! I continue to struggle with these! Anything to help me improve, I am game for:)
Beware: LEG & LUNG BURNER!!!
Ditto to everyone else:)
18:16
90# DL
40# Sq. Cl.
Warm up: 135# c&j.
WOD: 18:17, 135#DL, 70#SC
Squat cleans were brutal! For as much as I didn't feel like running today, I felt good doing the run.
19:10
105 DL
40 Sq clean
Started the pull up challenge
4 with red band 2 x
Rds 3,4,5 holds
Hopefully i read that right
BRUTAL today. Squat cleans were awful. And well running is just not my thing so that was an added form of torture.
19:15
50# squat cleans
100# dead lifts
Started the pull up challenge after the WOD ( not so sure this was a wise move on my part).
Red band- 2,2,1,1,2
I realized I should have done bent elbow holds for 3 of the 5 rounds instead of max pull-ups. I will pay closer attention tomorrow:)
Warm up- 80# C&J
WOD - 17:47
135# Deadlift
55# Squat cleans
I am already feeling it in my posterior chain. yikes.
Started the pull up challenge after the WOD and did what Lauren did, in terms of using a band for all 5 sets. I used a purple band and got 3,3,3,4,3 I think I may have been bouncing a bit on the round that I got 4 on though.
Did not finish..20:24 185#/65# very disappointed in myself.... Need to work harder in my off time to improve
At home, started my workout with the push ups...6,9,4! Went out for a 3 mile run, followed by the pull ups. With Blue band, 5, 20 sec hold, 5, 15 sec hold, 5!!! I hope I did that right!!
warmup: 83#
WOD: 18:24 600m/83#/41# - very rough, low back and calves tightened up like woah.
pullups: used a green band and alternated with holds 3/3sec/2/2sec/2 and for my 3 sets of max pushups I got approximately .75 per round ha. looks like this program is exactly what I need :)
Warm up: 100#
WOD: dnf (20:43), 100#, 65#, 800m.
Squat cleans murdered me.
Pull Up Challenge:
3-3-3-3-2
WOD:
Deadlifts 80#
Squat Clean 45#
16:51
Question:
Will the pull-up challenge daily workout be posted on here somewhere?
I have a pull up bar at home. Or can we pop into Apex to quick do the pull up challenge without doing the WOD that day?
Did this in the garage and around my block. This one killed me!!!!!!!!!
18:54 185# dl / 80# sc
The running is hell on me.
Warm-up: 110# C&J. WOD: 135# DL, 65# Squat Cleans. 16:03. The squat cleans killed me.
Warmup-100#
WOD -18:22 110#/45# Ran 600m on the front end and 800m on the back end.
Pull up Challenge - I did this at home after the WOD. I used two bands red and green (rogue 95lbs).
2-2-2-bend arm hold-bend arm hold.
Pull-Up Challengers
@Sharon, get off the band- even if you are hitting one pull up each set
@Sarah- the program is posted on the back of the whiteboard, it has all the days/reps on it.
Don't forget about your pushups! Keep them strict, save the worms for fishing
Oops forgot the pushups:
13,15,14
Did this one at home. So brutal and mental. 20:25 with 185 lb. deadlift and 95 lb. squat clean. Hated every second of this one.
Warmup: 115# jacked up my wrist at some point today so presses didn't feel too hot.
WOD: 17:38 135#/65# seems to be some consensus on the squat cleans....
Pullup Challenge:
5/5/5/5/4
The wod was brutal for me.
17:30
DL #80
SC #45
Pull up Challenge
Push ups:
20/20/20
Pull ups:
11/8/7/7/7
Forgot the push ups, Did them this morning when I woke up. Will do them again tonight
15-15-15
Great work crew!
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