I wish the video showed several pull-ups linked together to get a sense for how close strict pull-ups are to dead hang pull-ups.

CFWUx2 5*45sp*2

5-4-3

7-6-5

6-6-5

7-7-6

6-6-5

84 reps

95lbs

10kg sandbag ruck

60kg push jerk

Knees to armpits

+ 25 10kg sandbag step ups

New to CrossFit. What are weights for each exercise? I'm 60 yr old male 150 lb

yesterday's workout listed this but find in todays

What is a "Full Grip"? Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

On shift inside gym

3X 115 lbs

3X 125 lbs

3X 145 lbs

3X 145 lbs

3X 145 lbs

77 reps-Rx’d

212 lbs. BW = 140 lbs. barbell

next day

echo, bar, upload

strict press 50 kg: 5, 3, 2

strict ring pull ups: 7, 3, 2

strict press 45 kg: 6, 3, 3

strict ring pull ups: 4, 2, 2

strict press 40 kg: 8, 4, 4

strict ring pull up: 2, 2, 2

30 sec rest between sets

echo, accessory

40kg

S.P 10-5-3

Pull ups 11-6-4

P.P 16-10-7

Pull ups 9-4-3

y hasta ahi llegue. Mu agarrotado el dorsal y hombro.

Descanse casi un minuto y mas tambien entre sets

First wod in a couple months after left bicep injury, low back injury and Covid so went easy with 75# bar and kipping pull-ups. Definitely extended the 30 second break as I fatigued.

SP: 10-6-4

PU: 10-6-4

PP: 10-6-4

PU: 8-4-3

PJ: 8-4-3

PU: 5-3-3

Cheated on the rest, but it was a really good wod, between 30-70 seconds of rest

3 sets of shoulder presses, 125lb

8, 5, 3

3 sets of strict pull-ups

11, 7, 5

3 sets of push presses, 125lb

22, 15, 13

3 sets of strict pull-ups

8, 5, 5

3 sets of push jerks, 125 lb

18, 15, 13

3 sets of strict pull-ups

6, 5, 4

Male 24y175cm84kg

111 reps as rx’d: 123lbs

last time 109 reps at 115lbs.

42/185/176cm

@135lbs:

SP 2-2-1

PU 12-6-4

PP 5-5-4

PU 10-7-6

PJ 8-5-2

PU 8-4-4

Total = 95

43 / 6’0 / 195

100 reps. 30# DBs

3 sets of shoulder presses 45kg 12/5/4

3 sets of strict pull-ups (PDC) 6/5/6

3 sets of push presses 45kg 15/8/6

3 sets of strict pull-ups (RB) 6/4/3

3 sets of push jerks 45kg 10/7/7

3 sets of strict pull-ups (BB) 5/4/4

M/ 48/ 138 lbs/ 5’-6”

As Rx (minus a couple of sets due to time limits early this morning)

This morning my iPhone kept loosing the timer… so it messed me up timing between rounds/ sets.

3 rounds of Strict Press 2/3 BW (I went a little heavier using 95 lbs)

Rx to rest :30 between rounds but I rested more like 90-120 seconds between rounds. (10,10,10)

Then 3 rounds of strict pull ups (same rest Rx and what I did) (20,17,15)

Repeat with PP (12,12)

Repeat pull-ups (18,16)

Repeat with PJ (12,12)

Repeat pull ups (18,15)

Really hard workout.

Cut some sets out because of time.

Sure my shoulders and rear delts and back will be tight tomorrow

M/26/5'8"/160lb

CrossFit AFK

127 reps - Rx (Shoulder press felt heavy, Pull-ups felt good for sets of 6's until the end. The metabolic effect of push presses and push jerks in towards the end was crazy. 105lb is about 2/3 my BW and also about 80% of my 1RM shoulder press.)

M/36/6'/175#

220215 210508

SP: 7/7/6 SP: 10/4/4

PU: 7/7/7 PU: 15/8/5

PP: 12/12/9 PP: 15/10/8

PU: 7/7/7 PU: 9/4/4

PJ: 7/8/8 PJ: 10/5/5

PU: 7/7/4 PU: 7/4/4

136 reps at 115 lb. 131 reps at 115 lb.

*210508 went for big sets. Looked for consistency this time around.

Deo gratias

87 s

55#

blue band

4-3-4

5-3-3

8-7-5

4-3-3

10-8-8

3-3-3

F/25/5’5/145

CrossFit AFK

Shoulder press

10-7-5

strict pullups

14-4-3

push press

14-9-7

strcit pull-ups

7-3-3

push jerk

12-7-7

strict push ups

5-3-3

presses at #75

total reps 123

SP, PP and pJ all one arm with 50lb dumbbell. Strict pull-ups weight assisted.

19, 27

36, 42 (ring rows)

30, 26

Beginner-ish Scaling

2 sets of shoulder presses, 95#: 15, 6

2 sets of knee pushups: 21, 12,

2 sets of push presses, 95#: 5, 6

2 sets of knee pushups: 9, 8

2 sets of push jerks, 95#: 8, 7

2 sets of knee pushups: 9, 7

Rest 30 sec. between sets.

Total Reps: 113

First rds of presses and pushups ate up a lot of my stamina. Interesting lesson learned here- reps when fresh are one thing, but being able to jump right back in and go hard again is a whole other thing.

RXd - 125lbs

109 reps total.

13 - Press

19 - PP

16 - PJ

Strict PU - 26, 19, 16

5/8/21 - 102 w/ the same scale but may have had the bar in the rack if I remember correctly. Did have grips this time around.

Couldnt believe how bad the presses were in the first round!

Intermediate scale bar at 95#

138 reps total:

30 press

20 pu

30 p-press

16 pu

31 p-jerk

11 pu

EMOM, 40# dbs

106 reps

110 reps

Rx’d @120 lbs (68.5% BW)

Sh. P: 5-3-2

St. PU1: 22-7-5

P.P.: 11-7-7

St. PU2: 10-6-5

P.J: 10-5-6

St. PU3: 10-5-5

131 reps total

65 total reps @ 125

52 total pull ups

95 reps

As rx’d, 133 total reps at 120#.

SP: 11-4-3

Pull: 16-5-4

PP: 15-8-6

Pull: 9-4-4

PJ: 16-7-6

Pull: 8-4-3

Hurts “differently”.  Following the first set of each of these was a real gut punch.  Strict pulls at 16 for the opener seems low, but I was breathing pretty heavily even after the shoulder pressing.

Mel

126 total reps @ 85#s

63 strict pull ups

Dislocated clavicle was hurting a bit in the overhead position. Not super painful just uncomfortable & unstable feeling. Happy with my effort! Was not feeling it 😑 today.

110lb/172 reps

Beginner Option:

For total reps:

2 sets of kettlebell shoulder presses, 12kg

2 sets of desk rows

2 sets of kettlebell push presses, 12kg

2 sets of desk rows

2 sets of kettlebell push jerks, 12kg

2 sets of desk rows

Rest 30 sec. between sets.

120

126 reps Rx

85# is a little more than 2/3 my bodyweight

Intermediate Scale: 95#

156 reps

Compare to (same scale): 167 reps

Less reps this time, but I actually felt better about my technique in the presses this time. Last time they were a bit ugly.

Done w/ 105#.

Total reps: 106

Strict Press: 16 total reps

P/U: 13

Push Press: 27

P/U: 12

Push Jerk: 28

P/U: 10

Rx

150lbs with strict pull ups

96 reps

M/30s/225lbs

Son(14):

1/3 bodyweight with one back foot on box

123 reps

Modified, using 2x12,5 kg DB

--

3 sets of shoulder presses

3 sets of horizontal rows

3 sets of push presses

3 sets of horizontal rows

3 sets of push jerks

3 sets of horizontal rows

SCORE: 191 reps (16+7+6 /16+10+9 | 15+10+9 / 12+10+8 | 15+9+8 / 12+10+9)

SCORE 210508: 169 reps (13+6+5 /16+9+8 | 12+8+8 / 14+7+7 | 12+10+8 / 12+7+7)

--

Including 150 push presses in yesterday's WOD turned out a bad idea... still, some improvement in the compare to.

10 km run late in the day

5/8/21: 104 reps 125#

Today: 108 reps 125# & wasn't feeling good.

Str press 3/3/2, PU 10/5/5

Push press 7/5/5, PU 8/6/5

Pjerk 9/7/8, PU 9/6/5

171 reps Rx'd

Barbell 130-lbs

SP: 10-9-8

SPU: 12-11-10

PP: 10-10-10

SPU: 9-8-7

PJ: 12-11-12

SPU: 7-7-8

Compare to 210508 was 132 reps (w/135-lb barbell / 200-lb BW)

m/53/5'11"/190#

98 reps

body weight: 185 lbs, barbell: 95 lbs

SP: 10-5-4

PU: 10-5-4

PP: 8-4-4

PU: 6-3-3

PJ: 10-6-5

PU: 5-3-3

Baldur PLUS

 21-15-9 reps for time of

strict pull-ups

ring-dips

squats

-06:15

150lb for bar

Sp

5-4-2

pu

7-5-3

pp

7-5-4

pu

5-4-3

pj

7-5-3

pu

5-3-3

89 total

At 1/2 BW

SP: 10-5-5

PU: 13-8-7

PP: 10-10-8

PU: 10-7-6

PJ: 10-7-7 (was seriously fading at this point)

PU; 9-6-5

72 presses, 71 pull-ups = 142 reps

210905: 147 reps

59/5’8”/155

50 lb dumbbells

strict press 11,8,6

strict pull up 12,8,6

push press 10,10,8

strict pull up 5,5,5

push jerk 7,7,7

strict pull up 4,4,4

127 reps

Bodyweight = 208 lb.

Weight used = 135 lb.

Strict Press = 7, 7, 8

Push Press = 15, 15, 15

Push Jerk = 15, 15, 18

Total = 115

Strict Pull-ups = 71

SP 10,6,6

PU 10,7,7

PP 11,8,7

Ring row 10,7,7

PJ 10,7,6

Pushup 8,10,8

Did Cindy yesterday so couldn’t stomach so many more pull-ups. Used 100 bar.

1/2 BW on presses (85#)

124 reps

SP 10-6-4

PU 6-5-5

PP 12-10-8

PU 5-5-5

PJ 12-10-10

PU 4-3-4

M/48/5'7"/170#

BW 175 did 50lbs(100) DB and Strict PU

10,8,8

12,8,9

11,9,9

12,11,10

10,10,9

13,9,9

total 172

For total reps:

3 sets of shoulder presses, 12-12-12

3 sets of jumping pull-ups 10-10-10

3 sets of push presses 10-10-10

3 sets of jumping pull-ups10-10-10 3 sets of push jerks, 8-8-8

3 sets of strict pull-ups 10-10-10

75 lbs

Rest 30 sec. between sets.

Rx 120lbs (BW 180lbs)

SP/PU = 10/20

PP/PU = 25/12

PJ/PU = 22/11

Total = 100

100-lb (Rx)

SP / PU = 13 / 22

PP / PU = 20 / 19

PJ / PU = 14 / 15

Last time was much better, same weight; but the last 3 days I've been doing shoulders-only while nursing strained adductor magnus (or maybe the gracilis). So, hey, I'm kind of tired. Still, 13 SP over 3 sets ... stinks!

Bar was 155lbs

59 total pull-ups

18 strict press

24 push press

22 push jerk

123 total reps

Intermediate @ 90#

12/6/4=22

13/7/4=24

16/8/6=28

8/5/4=17

6/5/5=16

5/4/4=13

120 total reps

m/52/175

52nd trip around the sun

and 10 year CrossFit anniversary:)

Intermediate option

Shoulder Press 13+6+4 = 23 Reps

Push Press 13+10+6 = 29 reps

Push Jerk 16+10+9 = 35 Reps

35 kg

Pull-up 11+4+3+9+5+2+6+2+2 = 44 reps

Total Reps = 131 reps

Total:192reps.

shoulder presses (10-8-6)

strict pull-ups (20-8-6)

push presses (20-12-12)

strict pull-ups (10-8-6)

push jerks (14-14-14)

strict pull-ups (10-7-7)

https://youtu.be/O2fk21kbCsE

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Medium and medium. A test to see how well we can recover in terms of stamina.

ASSUMED

A max set is somewhere around 10 reps

MAIN DECISION

Do I game it and preserve some reps early on, or go to failure?

TECHNIQUE SCALE

AMRAP in 20 minutes of:

12 split jerks

8 kipping pull-ups

CONSISTENCY SCALE

3 rounds of:

3 sets:

:30 dumbbell strict press

:30 rest

3 sets:

:30 strict pull-up

:30 rest

INTENSITY SCALE

AMRAP in 12 minutes of:

12 push press

12 pull-ups

MY STUFF

Consistency scale. Arms are toast

GENERAL FEAR LEVEL: 5

Kipping Pullups

64

38 pullups

43 reps.. used mixed grip for most of the sets

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.