Posts tagged with ‘Chest to Bar Pull-ups’

  • WOD Blog | Workout of the day

    TUESDAY 13-09-16

    - by Admin

    HAPPY BIRTHDAY TO ABIGAIL VOOGT!

    CrossFit

    LEVEL 1

    A. STRENGTH

    Romanian deadlift
    Build to a heavy triple in 12 minutes

    B. CONDITIONING

    From 0:00 – 2:00, perform 3 rounds of:
    3 Pull-ups or jumping pull-ups
    6 Push ups
    From 2:00 – 4:00, perform 3 rounds of:
    4 Pull-ups or jumping pull-ups
    8 Push ups
    From 4:00 – 6:00, perform 3 rounds of:
    5 Pull-ups or jumping pull-ups
    10 Push ups
    From 6:00 – 10:00, AMRAP of:
    6 Pull-ups or jumping pull-ups
    12 Push ups

    LEVEL 2

    A. STRENGTH

    Romanian deadlift
    Build to a heavy single in 12 minutes

    B. CONDITIONING

    From 0:00 – 2:00, perform 3 rounds of:
    3 C2B pull-ups
    6 dips
    From 2:00 – 4:00, perform 3 rounds of:
    4 C2B pull-ups
    8 dips
    From 4:00 – 6:00, perform 3 rounds of:
    5 C2B pull-ups
    10 dips
    From 6:00 – 10:00, AMRAP of:
    6 C2B pull-ups
    12 dips

    GI JOZI

    AMRAP 8 minutes
    40 x walking Lunges
    50 x DU/ 100 Singles

    REST 4 minutes

    AMRAP 8 minutes
    20 x KB Swings
    20m Dragon crawl (scale to bear crawls)

  • WOD Blog | Workout of the day

    WEDNESDAY 20-07-16

    - by Admin

    HAPPY BIRTHDAY TO WALTER DELL’ERBA, PETER WALSH, MAURICE VALENTE, DEAN MORRIT, SAMANTHA SCHNETLER, AND SHANNON BRITT!

    LEVEL 1

    A. STRENGTH

    Strict press
    Heavy triple in 5 sets

    -Superset with-

    3-5 Eccentric chin-ups, OR,
    8 challenging ring rows

    B. GYMNASTICS CONDITIONING

    4 rounds NOT for time:
    6-8 jumping C2B pull-ups
    10 box dips

    LEVEL 2

    A. STRENGTH

    Strict press
    Heavy single in 5 sets (clean the bar)

    -Superset with-

    Strict weighted chin-ups
    Manipulate load to ensure 3 reps/set

    B. GYMNASTICS CONDITIONING

    4 rounds NOT for time:
    3-5 Unbroken bar MUs (same reps/round)
    15 kipping ring dips

  • WOD Blog | Workout of the day

    WEDNESDAY 04-05-16

    - by Admin

    LEVEL 1

    A. STRENGTH

    1. Strict press
    Establish a 1-RM for the day

    2. False-grip ring row
    10-10-10-10-10
    Turn out at extension not a must

    B. CONDITIONING

    5 rounds for time:
    10 pull-ups or 12 jumping pull-ups
    10 hang power cleans (35/20)

    LEVEL 2

    A. STRENGTH

    1. Strict press
    Establish a 1-RM for the day

    2. Strict muscle-up
    5 sets of max reps
    Sub with strict C2B pull-ups

    B. CONDITIONING

    5 rounds for time:
    10 C2B pull-ups OR 12 pull-ups
    10 hang power cleans (45/35)

  • WOD Blog | Workout of the day

    FRIDAY 06-02-15: MEMBER PROFILE – ANNEMARIE VAN RHYN

    - by carl

    Screen Shot 2015-02-05 at 4.09.28 PM

    We’ve managed to pluck this action shot from the CFJ archives –  Annemarie always has the same fire in her eyes each day she steps into the gym and this snap captures it perfectly.

    WHAT DO YOU DO FOR A JOB?
    I am Clearing and Forwarding Sales Executive @ Turners Shipping.

    HOW LONG HAVE YOU BEEN TRAINNG AT CFJ EAST?
    I have been training at CFJ East since Aug 2014, but have been a part of the CFJ community since Sep 2011

    HOW DID YOU FIRST HEAR ABOUT CrossFit?
    Hahahaha, through my ex-boyfriend – Laughing because he is now a coach at CFJ HQ, he started CrossFit in June 2011, I could see the change in him physically and mentally, and I needed to give it a try myself, the rest is history.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ AND AT CFJ EAST?
    I recently managed to climb the rope to the 5m mark and did not get freaked out (Since I am so scared of heights).

    I entered FGB 2014 for the 1st time last year (RX) and even though I didn’t have a very high score, being able to push myself that little bit more showed that I am capable of much more than what I give myself credit for.

    PB 90kg 1RM Back Squat and Deadlift during the last test week.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
    Physically stronger and fitter and always trying to be better than what I was yesterday.

    FAVOURITE EXERCISE?
    Deadlifts, back squats and front squats

    WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
    Well I am challenged every day I walk in to CFJ East really lol, but most of all gymnastic movements.

    LIST SOME OF YOUR GOALS FOR 2015
    There are so many, TOP 5 for the Year are:

    Body weight Snatch
    Butterfly Pull ups
    Ring Dips
    Hand Stand Push Ups
    Bar Muscles Up

    WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
    Basically just healthy eating during the week and weekends are always cheat meals, I avoid all the bad carbs and sugar but I don’t have a strict diet or eating plan.

    WHAT DO YOU ENJOY DOING FOR EXERCISE OUTSIDE OF THE GYM?
    I play action netball once a week, and enjoy trail running as well.

    WHO OR WHAT INSPIRES YOU AT CrossFit?
    Everyone from the coaches to the New B’s at CFJ East. The community at CFJ East is amazing, always motivating and encouraging each other. Warms your heart when you’re the last to finish and you have the loudest cheers to get that last rep done. That’s what makes me come back everyday.

    IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE AND WHY?
    Daniel Craig to talk about him doing the James Bond films
    Channing Tatum just for some eye Candy
    Bill Gates to talk about his company and if he could give me a few million

    WHAT IS THE ONE THING YOU WISH YOU COULD DO IF GIVEN THE CHANCE?
    If I get the chance to, I want to travel all over the world for a year, its something that I should have done after school, and I have not done yet (sad but true) and definitely one of the things I’m hoping to get done this year. 1st overseas trip.

     


     

    WORKOUT

    CrossFit Games Open Workout 13.5

    AMRAP 4:
    15 Thruster (45/30kg) (L1 – 30/20kg)
    15 C2B Pull-ups (L1 – 15 Pull-ups or Jumping pull-ups)

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    Post number of reps to comments.

     

  • WOD Blog | Workout of the day

    WEDNESDAY 21-01-15

    - by Imtiaz

    We’ re repeating another Open workout today, and from a programming perspective, it’s one of my favourite Open workouts ever. But programming aside, it’s just another reminder for you to get signed up for the Open! Read last week’s post about the Open for more info, and hang on a bit longer for a notice how we’re going to run it this year.

    In the mean time, read “Why You Shouldn’t be Scared of the Open,” and then head on over to https://games.crossfit.com/register-athlete to get registered.


    WORKOUT

     CrossFit Games Open Workout 14.2

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    10 overhead squats (43/30kg) (L1 – 35/20kg)
    10 chest-to-bar pull-ups (L1 – Pull-ups or jumping pull-ups)

    From 3:00-6:00
    2 rounds of:
    12 overhead squats
    12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats
    14 chest-to-bar pull-ups

    Etc… following same pattern until you fail to complete both rounds.

    Post score to comments.