Warmup:
Practice Front Squats and Thrusters
Workout:
Complete the following for time (L-Pullups and Elevated Pushups may be mixed up as needed)
60 Dips
120 L-Pullups (strict form on the l-pullups!)
120 Elevated Pushups (feet elevated at least 24")
60 Situps
14 comments:
Completed Saturday morning at the park. I scared all of the parents and children away. Completely awful yet still a lot of fun. Strict form on all exercises. L-pullups done from a swingset, elevated pushups from a picnic table, and Dips performed on a bridge. 17:24
First of all, these are numbers to strive for in terms of strict form. I know not many people can do this workout with strict form and modifying will be important. However, many of my clients can complete this workout with perfect form. If you have a problem with my programming methods then please contact me directly instead of posting on my blog with some anonymous username. Im sure you can find my number if you really need to. If not you can send me a private message and I will get in touch with you as soon as possible.
This workout is quite challenging. I am encouraged to work harder so my time will improve.
Thanks, Kyle.
22:46: L-pullups sucked but i did not modify...much. My legs were not perfectly straight everytime and after the 100th rep my first pullup would be a jumping pullup
22:23 modify pull-ups after 50 reps...
Kyle I now know what your tattoo should say...Hardcore!! Sarah would approve. I'll be back tom guys!
28:15 fun stuff, my L-pullups suck, did them to the best of capabilty, did all reps
Decided to go ahead and leave the post that I replied to earlier. For those that are in my program, please comment on the post and let me know what you think.
"A question on programming. Where is the line between positive stress and significant damage? Challenging a client or angering the same? 120 L-Pullps, are you kidding? Who can hold 'strict' form for anywhere near that number, let alone after 60 dips? 'Mixing as needed' or not.
Color me curious, but what (if any) is the desired result of this WOD? Is it to smoke your clients? Or to illicit cries of mercy?
Then the pushups. Nice touch.
But again I question the numbers. Sounds like you must have a very advanced group on your hands. 50, 60, 75...nope not enough reps I guess.
Close it with 60 sit ups? Didn't it start with a major abdominal stressor? Good times.
Food for thought."
-- HMFIC
I would like to say that I eat breathe and dream crossfit at the Y, and kyle is the best damn coach around. He is supportive and extremely strict in form which is what he should be. I have never disliked a workout since starting this program ,and no one in my class has ever complained about these workouts being " harsh". If you think its harsh them why in the hell would you do crossfit. This is not for the faint of heart. This is for people who want to work their asses off to better themselves. Everyone supports eachother and ice never heard a negative comment until I read that post. If that person doesn't like kyle or the workouts then go somewhere else and don't be winny about something that has nothing to do with you. Oh and finished today in 24 min so its clearly not that difficult!
17:10; Getting past 90 my legs we not above my waist but still straight in front of me. But a great and challenging workout...
Finished in 24 minutes also, totally not an impossible workout. In fact, CrossFit is amazing and it has grown tremendously within in a short period of time at the Y. This is bc there are people that DARE to take health and wellness to a whole new level and by doing so, we have discovered awesome results...It's addictive, We're hooked. Love it. :)
Douche bag? I don't understand...
Must be an industry term. :)
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