Crossfit Cherry Point - Crossfit Cherry Point

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Friday, September 12. 2008

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

“A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.” - Elbert Hubbard

Posted by at 02:00 | Comments (12) | Trackbacks (0)

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14:45 as prescribed - WOD

First time doing the Heavy Fran or as GySgt Skelton called it "Fran Lite". Lot more strength required on this one rather than endurance.

#1 Major Joseforsky on 2008-09-12 06:39 (Reply)

13:36 95lbs, dead hang pull ups. felt pretty strong but not ready for any weight yet.

#2 Maj Torke on 2008-09-12 07:37 (Reply)

Three rounds, 15-12-and 9 reps, for time of:

Time: 7:26

33 pound barbell Thrusters - used bar all 3 sets - need to get better at form (keep heels down) b4 I go up in weight.

(no) weight Pull-ups - (15) green band, easy (12 & 9) purple band w/ Jeanne's help. THANKS JEANNE, you and LT B and Tatjana movitate me to keep pushing. Today I didn't think I'd be able to lift at all, but you all kept me in the game. Thanks

Thanks Maj J for the correction on form. Keep pushing me!!!!

Go Steelers!

Stan

#3 Laura GySgt Stanislaw on 2008-09-12 12:01 (Reply)

WOD: 5:23 (#33 thrusters, 1st set p/u green band, then switched to purple band for last two sets). Need to use purple band for workouts.

#4 Jeanne Goodes on 2008-09-12 12:13 (Reply)

12:49 first "fran"

55 lb thrusters, no weight pull ups first set with purple bands and last 2 with green bands. Need to forget using green band from now on and push myself. was able to catch leaning foward on thrusters and correct myself for a good form workout.

#5 stefanie meyer on 2008-09-12 14:01 (Reply)

This was my first time out. I scaled back about as far as possible, only three dead hangs (rest green band) and did thrusts with just the bar. About the only thing I have going for me is flexibility but it did come into play today. I think I finished in the 12:50s. It was very scaled back but I was just excited to finish the routine.
Thanks everyone for being so helpful and supportive. Hopefully it will be the first outing of many.

#6 Cpl Gess on 2008-09-13 10:15 (Reply)

WOD = 16:29, As prescribed.

#7 LtCol Weaver on 2008-09-15 06:55 (Reply)

12:56 95pounds and used bands for the pullups

#8 Pete Zeman on 2008-09-15 07:13 (Reply)

On leave Friday so I came out for the 0630 WOD. Did 95# thrusters and 30# (1st set) and 20# (2nd and 3rd set) weighted pullups. 15:42 time.

#9 Maj Barriger on 2008-09-15 09:33 (Reply)

WOD: 16:33 (95# thruster, started with 30# on p/u, then 20# and on to bands for 1st set, bands for sets 2&3)

#10 Maj Kampen on 2008-09-15 10:11 (Reply)

WOD: 14:49 (95# thruster, 30/20)

#11 Maj Siary on 2008-09-15 14:53 (Reply)

15:57 (115, 45/20) finished 5 reps at 45 lbs, then tried 30, got only two. Ended up finishing the pull ups at 20 lbs.

115 lb thrusters were fun, bump up to 125 next time. yahtzee

#12 TRE on 2008-09-16 08:57 (Reply)

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