December 9, 2003
How many rounds can you complete in 20 minutes of:
Hang Clean 10RM X 7
Post load and number of rounds completed to comments.
Greg Amundson demonstrating the latest addition to the CrossFit arsenal - the alternate arm reaching pull-up. The "reach" is about three feet above the pull-up bar. This is an effective substitution for the rope climb. Thanks to Mark Twight for this one!
Posted by lauren at December 9, 2003 12:26 AM
That looks awesome ! I don't have access to a rope, and I need something to simulate it. Do I just reach up and touch the top, or actually pull?
Thanks for the tip.
You could do either. Tap, grab, or -you'll like this- pull your chin to the raised hand.
I don't have a rope either. Can you recommend a good peg board seller?
I snuck in a couple reaching pullups before work - awesome exercise! I'm short enough that I can lower a 45# bar on the power rack and do a 16" reach to the pullup bar or a 20" reach to pinch a floor joist. If I can reach about eight inches beyond that and not hit my head I might be able to touch the subfloor....although this one is so good I might have to make a dedicated reaching pullup station! Great idea Mark.
Hahaha! That looks HARDCORE! As soon as I find a place to do it, I'm gonna try it.
How cool are these! - gave them a go earlier. How many to substitute for each rope climb though?
Great idea. It is consistently amazing to me how we are all surrounded all day every day with simple, brilliant ideas that we can't see, and which are all obvious in retrospect. I have more "stuff" floating around my brain than anyone I know (I rather suspect a lot of the people on this site are the same way), but the older I get, the more I realize I have an enormous amount to be modest about, because what I know is a thimblefull of water next to an ocean of possibility.
I'm going to try this in my gym. The ceiling is about 20" above the pullup bar, and I'm going to see how many times I can reach it. Looks like a great exercise.
Coach, Ouch ! I better stick with the reach and touch or grab for a while :)
To learn the motion of the pull-up/ reach combo you can practice the upper body action at reduced weight on a lat pull machine. However, once you get under the bar a sly, almost lateral kip and a fair engagement of the obliques too may be necessay to get max extension. Be aware when dropping back to the bar of the shock you may transmit to your elbows. Keep enough in reserve to manage the descent smoothly because it is easy to torque a tendon.
Another fine sniffling, wheezing, runny nose WOD.
I chose to survive the WOD and finished with 7 rounds with a 135# clean.
Now I need to go feed this cold.
Have a good day all.
Mark is an elite level alpine climber and another outstanding resource for the CrossFit community. (To see what I mean, check out the cover of his book by clicking on my name below -- just the picture makes me dizzy).
Thanks again Mark for the newest addition to "the arsenal." We look forward to addtional challenges you may have up your sleeve.
11 rounds with varying weights - 15 sec L-sit on rings
I really don't know what my 10rm is on this lift so I adjusted the weight as needed. Two sets at 65, two at 70, the final seven at 75. All had to break parallel to count. Only a few had to be done over.
15 second L-sits on the rings for the ab work. Got all 11 sets without breakdowns or falling off.
I've been a walking mass of sore the past couple days and today is no different. Tomorrow really will be a rest day.
I see what you mean by the lateral kip and oblique action. The sides of my knees are bruised from ramming into the uprights on the power rack during the extension. I'll be making a dedicated pullup/reach and rolling pullup station with no obstructions in the way. I really like this one.
Completed 10 rounds. Lots of huffing and puffing. Looks simple until I hit round 3, it was all guts after that.
I only managed 5 rounds with 95 pounds. I did one round (the third) with 115. I just died half way into this one. I think the past 2 days beat me down. The total body fatigue just kicked my a$@. I packed it in after round 5 (12 mins). I need a rest day...then bring it on!
14 rounds, #85
Situps got to my abs more than I figured they would. Forearms are fried too. Tomorrow's gymnastics session might not be too pretty.
I had a nice talk with Gregg on the phone and promised him that Tiff and I would do the WOD. Great one! Tiff cleaned 85 pounds for 8 rounds. I started with 135 and after four rounds went to 155.
The cleans were too light and the sit ups too many!!!
Is that what "crossfit" means?
11 rounds with 115#. Followed the WOD with 5 rounds on the heavy bag. Ready for the rest day.
Am I supposed to not be able to move my shoulders?
9 rounds with 135# - first five were "power" and last four were full cleans. my grip did me in and on the last 4 sets i had to break up into reps of 5 & 2.
yesterday's WOD was the worst for me - and this is the first time i've found the time (and I know, discipline) to do teh 3 in 1 WOD. i plan on sticking to it - can't wait to see what it does to my MMA training.
Used 145# for the hang (squat) cleans and abmat for the situps. After the first ten minutes I estimated I would probably get 10 rounds in. That was before I got to the cleans on round 8. I failed and the first two tries for rep 1 and failed again in the middle of the set. Because of this that round probably took at least 3.5 minutes to complete. Although I finished round 9 with a minute and 30 seconds left on the clock, I had no gas left for a tenth round.
155# for 15 sets 14 sets of situps.
Did 10 sets from the floor, the rest from the hang. Time ran out before the last set of situps.
All full hang squat cleans, no breaking up sets, except on the last rep the bar slipped out of my grip. Man, this was a good one coach.
Beat you by one Chad. However, I've had 5 days of rest and you didn't, so we'll see next time we do this one.
Yes, 10 rounds for me at 120 lbs. One short of Pappas...but we'll meet again. After these 3 workouts, I don't know what hurts anymore. These in the aggregate destroyed my body from head to toe - literally as everything from my jam to the arches of my feet hurt!
Couldnt move after all was said and done.
9 rounds; 75#. All deep squat cleans. Did janda situps.
90 lbs. for cleans, w/incline sit-ups.
up until the 6th round the sit-ups were my "rest", but it got ugly quick!
6 Rounds with 135, Hang Squat Cleans. For the first four rounds I did 5 Russian Hanging Leg Raises instead of the situps, then I realized it was screwing up my grip, so I switched to situps for the last two rounds. I'm amazed everyone else got so many rounds.