CrossFit | 210428
Wednesday

210428

Workout of the Day

59

For time:

100 L pull-ups

Post time to comments.
Compare to 191127.


Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.

Intermediate Option:
For time:
50 L pull-ups

Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit

Workout Tips

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210428
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Comments on 210428

62 Comments

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Mario Cruz
May 6th, 2021 at 12:21 am
Commented on: 210428

Rx

13:44

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Aaron Brumit
May 4th, 2021 at 6:05 pm
Commented on: 210428

40 knees raised pull-ups

60 strict pull-ups

15:41

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Brett Eckles
May 3rd, 2021 at 10:13 am
Commented on: 210428

15:25 - intermediate version


M/28/6’1”/200lbs

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Ralph Keeley
May 3rd, 2021 at 4:17 am
Commented on: 210428

M/35/6'/175#


17:32 Rx

(Fell into a rhythm of three reps at the top of the minute and two at the bottom)

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Randy Crooker
May 3rd, 2021 at 12:21 am
Commented on: 210428

16:30 RX

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Dan Morris
May 2nd, 2021 at 9:25 pm
Commented on: 210428

22:30


42 / 6’0 / 195

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Joshua McHale
May 2nd, 2021 at 9:19 pm
Commented on: 210428

12:06 Rx

That was obtuse

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Keith Whelpdale
April 30th, 2021 at 5:08 pm
Commented on: How to Triage Gaps in Your Fitness Game

It would be great to see these kind of articles that foster a deeper understanding of the CrossFit foundations on rest days. The feel good stories on rest days later are OK but don't provide us CrossFit athletes with the level of information that this brings.


Love it overall - keep it up.

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Manchild Manchild
April 30th, 2021 at 4:28 pm
Commented on: 210428

did 1/2


15:17

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Glenn Guy
April 30th, 2021 at 1:25 pm
Commented on: 210428

RX'd - 24 mins

M/44/5'6"/138#

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Leonel Manzilla
April 30th, 2021 at 6:42 am
Commented on: 210428

20 strict L pullups

Then 80 pullups to leg rise


16:50

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Johannes Kluge
April 30th, 2021 at 6:06 am
Commented on: 210428

8:23 Intermediate Option

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Brian Louchis
April 29th, 2021 at 8:14 pm
Commented on: 210428

13:48, stopped at 50 reps


Compare to 191127: 17:50 Rx

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Myles Lance
April 29th, 2021 at 3:54 pm
Commented on: 210428

Intermediate Option 19:39

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Erik Dresner
April 29th, 2021 at 3:30 pm
Commented on: 210428

10:58


dropped down to singles in a hurry, but kept them at a steady pace.

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Giuseppe Petrillo
April 29th, 2021 at 2:26 pm
Commented on: 210428

20 min

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Michael Hembree
April 29th, 2021 at 11:04 am
Commented on: 210428

29:53


100 cable pulldowns @ 100#


1:40 L sit

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Derek Eason
April 29th, 2021 at 3:58 am
Commented on: 210428

Rx’d 10:51




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Avraham Kupetz
April 29th, 2021 at 3:14 am
Commented on: 210428

11 minutes:

18 L - pull ups

11 knee tuck pull ups

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Troy Bruun
April 29th, 2021 at 12:49 am
Commented on: 210428

15 min time cap


93 Knee Tuck Pull-ups


1:15 min more to get 100

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Emiliano Rojas
April 29th, 2021 at 12:05 am
Commented on: 210428

23:40 100 L Pull-ups

All singles. First 60 pron Grip, last 40 supinated.

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Matthew Letarte
April 28th, 2021 at 11:40 pm
Commented on: 210428

50 strict L-pullups

7:05

10 sets of 5, basically a 45s EMOM

(edited)
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Sam K
April 28th, 2021 at 11:08 pm
Commented on: 210428

Made 50 reps at 7:05

Capped at 15min w/ 91 reps


All with 8' bar


M/30s/225

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Shaun Stapleton
April 28th, 2021 at 10:57 pm
Commented on: 210428

Rx 13:10


2:10 PR!


36/195/5’9/M

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Todd Baker
April 28th, 2021 at 10:14 pm
Commented on: 210428

M/53/6’1”/200


16:15 (reps to kids pull-up bar just out of reach of seated position on floor)

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Travis Schwartz
April 28th, 2021 at 10:12 pm
Commented on: 210428

5 Pull ups + 15 second L sit: 4 rds

5 Pull ups + 10 knees to chest: 6 rounds

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YooSik Kim
April 28th, 2021 at 9:14 pm
Commented on: 210428

‘호랑이굴 2’

Complete as many reps as possible of in 7minutes.

2.4.6.8.10.12...reps

Pistol alt.

Strict handstand push-ups

12 pistol,12 SHSPU.


오늘도 무사히~

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Coastie Nick
April 28th, 2021 at 8:25 pm
Commented on: 210428

Rx’d

9:59


191127: 12:55

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Lincoln Kerger
April 28th, 2021 at 8:34 pm

Awesome! That’s moving!

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Steve Day
April 28th, 2021 at 8:06 pm
Commented on: 210428

Used a band to help keep my Ls. I think most reps my legs were parallel.


16:20

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Kevin Flowers
April 28th, 2021 at 7:54 pm
Commented on: 210428

M/56/6’1”/180


For time: 100 L-pullups


Rx: 11:12


*from 60-100, had to resort to singles to keep my legs straight and toes pointed when lowering back down

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Lincoln Kerger
April 28th, 2021 at 8:35 pm

Well done!

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Antonio Alves
April 28th, 2021 at 7:18 pm
Commented on: 210428

L pull-ups are way beyond me, so I modified this one:


For time:

2 x 5 rounds of:

--

10 horizontal rows

20'' L-sit tuck holds

10 hanging knee raises

20'' L-sit tuck holds

SCORE 1: 15' 04''

SCORE 2: 14' 37''

--

First 5 rounds felt quite doable, so decided to do 5 more. Everything almost unbroken until 7th round, were my grip failed me on the hanging knee raises.

Still, happy with this mod.

5 km run in the early morning .

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Nicole Deaver
April 28th, 2021 at 7:03 pm
Commented on: 210428

15:51 Rx


compare to: 15:46Rx

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Christian Simpson
April 28th, 2021 at 7:02 pm
Commented on: 210428

Today: 16:56, alternating l & tuck pu

11/27/2019: 25:47

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Charlie Pokorny
April 28th, 2021 at 6:57 pm
Commented on: 210428

11:51 Rx'd

191127 was 12:51

m/53/5'11"/200#

(edited)
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Lincoln Kerger
April 28th, 2021 at 8:34 pm

Good job!

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David Smith
April 28th, 2021 at 6:01 pm
Commented on: 210428

I did 3 reps Rx’d EMOM. Hit failure during minute 17 minutes. Exactly 50 reps, unplanned.

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Joe Conradi
April 28th, 2021 at 5:24 pm
Commented on: 210428

Scaled to 10 rounds of:

10 strict pull-ups

20s L sit


12:50

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David Smith
April 28th, 2021 at 5:19 pm
Commented on: Workout Tips

This and all of Dustin’s workout descriptions have been super helpful. Thank you!

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Az Native
April 28th, 2021 at 4:51 pm
Commented on: 210428

Did 4 rounds of Eva with 1.5pd KB instead, just because.

39:02.

As usual Eva kicked my ass and left me bleeding all over the floor...😕

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Lincoln Kerger
April 28th, 2021 at 4:43 pm
Commented on: 210428

Hit the desired time zone if I was only doing the Intermediate Option - rep scheme of 5 at a time.

10:46

Decided to do the full 100 and finished at 21:31 - did the last 50 in pairs.


Maintained ok form throughout and didn't focus too much on the time. All reps done on rings to help make sure my right elbow was tracking well (still sore).

(edited)
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Nathan Smetzer
April 28th, 2021 at 4:26 pm
Commented on: 210428

"Pure gymnasts would not be able to keep up with the cardio demand of this done at a high intensity."


This is absolutely false. Paraphrasing a passage from "Building the Gymnastic Body" by Coach Sommers. Following a 4-hour workout and completing their ring strength training, Coach Sommers put his athletes through a GPP session consisting of 10 Muscle-Ups and 20 Pause Jump-Squats, max rounds in 15 minutes. Top two completed 12 rounds, followed behind closely by the other athletes. One athlete, who performed 11 rounds, also added back-flips to his pause jump-squats out of sheer boredom.


Two of the athletes were 9 years old. In this manual, Coach Sommers noted these athletes were not too overly fatigued and could have continued if extended into 20 minutes and he hadn't really subjected his athletes to this sort of workout in the past and was curious how they would fare. That's 120 Bar Muscle-Ups and 240 Pause Jump-Squats in 15 minutes following a 4 hour workout without really training for it.


This MetCon was followed by 50 flairs on the pommel horse.


One of these athletes is capable of a strict bar muscle-up at double-bodyweight. His athletes, in general, were capable to doing pull-ups for reps with 50% bodyweight added.


Some of the more advanced athletes in Gymnastics also develop such a level of strength that it carries over to other strength modalities.


"One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my gymnastics conditioning program that on his first day in his high school weightlifting class he dead lifted 400lbs, and this at the scale breaking weight of 135 lbs. and a height of 5’3”."


Coach Sommers has found these results to be consistent throughout his many years of training gymnasts.


I assume a "Pure Gymnast" would have completed this WOD in 1-2 sets, maybe 3.


I am not here to argue, only provide objective facts and observations from other sources. The lesson here is that strength is first and foremost and has an extremely high carry-over to strength-endurance without specifically training for it.

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Joseph Macias
April 28th, 2021 at 4:22 pm
Commented on: Workout Tips

Hey that's Crossfit Fresno!! My old gym.

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Jeffery Powell
April 28th, 2021 at 3:28 pm
Commented on: 210428

Beginner. Competed 7.5 cycles.

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Jonathan Elmore
April 28th, 2021 at 2:47 pm
Commented on: 210428

13:08

I can’t find last time I think it was 19 something.

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Charles Meyers
April 28th, 2021 at 2:43 pm
Commented on: 210428


(edited)
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Charles Meyers
April 28th, 2021 at 1:14 pm
Commented on: 210428

Intermediate Option:

For time:

50 L pull-ups

11:33

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Michael Arko
April 28th, 2021 at 1:13 pm
Commented on: 210428

12:56

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Brennan McIntyre
April 28th, 2021 at 12:47 pm
Commented on: 210428

Rx’d, 13:12. First 10 unbroken, then 2s, 3s, 4s, held back so I wouldn’t hit a wall.

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Eugenio Gonzalez
April 28th, 2021 at 12:44 pm
Commented on: 210428

My psoas was very tight yesterday so ignored this one was thinking about doing beginner option as it seemed to me it wouldn't involve hip flexor as much, but decided to give the zone a rest

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Taylor Poehls
April 28th, 2021 at 11:43 am
Commented on: 210428

50 reps 11:08. Legs straight but not really at 90 degrees

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Mike Andridge
April 28th, 2021 at 10:41 am
Commented on: 210428

50 L pull ups - seated from rings

5:12

please make no mistake, my L pull ups are not above parallel and they usually dip a bit below parallel--

m/51/175

compare to with same scales

5:51-192712

6:03-150701

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Emiliano Rojas
April 28th, 2021 at 7:09 pm

👌

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Keith Martin
April 28th, 2021 at 10:22 am
Commented on: 210428

M/47/227

Intermediate 14:12

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James Gentile
April 28th, 2021 at 10:07 am
Commented on: 210428

As RXd, but some of my L's may have been a little more obtuse on some reps.... hard to focus through fatigue on both holding the L and pulling. A lot of singles...



14:46.

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QiHui Xing
April 28th, 2021 at 5:01 am
Commented on: 210428
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Cassandre Vigouroux
April 28th, 2021 at 4:16 am
Commented on: 210428

Pregnancy Scaling

AMRAP 15’

5 Seated pull up (low bar and feet on the ground)

10 (5/5) Slow Mountain Climbers (hands on a box)

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Chris Sinagoga
April 28th, 2021 at 4:10 am
Commented on: 210428

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT THE HELL AM I SUPPOSED TO MAKE OF 100 L-PULL-UPS?

As a reminder, the workouts that pop up on here are designed to, over time, exceed the capacities of the fittest human beings on the planet. That means at some point the fittest person on earth should have to scale a workout to get the stimulus desired. For this one, it's testing our pulling strength by 1) limiting moving parts, 2) adding an extra pulling demand of the hips and midline and 3) adding fatigue to make that position more difficult to maintain. Pure gymnasts would not be able to keep up with the cardio demand of this done at a high intensity. So in essence, we are picking a very difficult expression of a branch of fitness and adding a time component.


MAIN DECISION

Single modality or break it up?


TECHNIQUE SCALE

Do "Randy" instead and practice pull-ups and L-sits in the warmup


CONSISTENCY SCALE

Turn off the timer and do max reps on each set and allow for some rest in between.


INTENSITY SCALE

Game this thing out for the fastest time.


INJURY SCALE

Upper-body - literally anything else, maybe something that involves an L-sit or GHD sit-up


MY STUFF

Did sets of 11 between cleaning and mopping the floor. Most likely ended up at more than 100.


GENERAL FEAR LEVEL: 4

(edited)
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Bob Gandara
April 28th, 2021 at 1:02 pm

On a flight to Utah while reading the rant.

I'll lift my feet up 100x while sitting here doing the crossword puzzle!

Aloha

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Chris Sinagoga
April 28th, 2021 at 5:31 pm

You are going to be very sore in the hips coming off the flight! Haha.

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Lincoln Kerger
April 28th, 2021 at 5:37 pm

I might be able to hit 11 in a row only once Chris. Nicely done!

(edited)
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