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.

21:43 Rx'd; super-strict pull ups, did singles for those.

CFWUx2 10*45, 5*95 thr*2

12:57

11:38

Rx’d

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

It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !

5min31

rx

M/27/5'8"/170lb

CrossFit AFK

6:22 - Rx (Strict pullups broke down into single in the 15s.)

Modified:

--

21-15-9 reps for time of:

DB Thrusters @ 2x 15 kg

Inverted rows

> 15'47''

--

Peace.

10:10 as rx’d with ring pull-ups

10/10 fear factor -I hate Fran

broke thrusters in the 21 as 12/5/4

15 was 8/7

9 unbroken

21 pull-ups broken 6-5-4-3-2-1

15 pull-ups broken 5-3-3-2-2

9 pull-ups were all singles

Felt horrible today! Time reflects it!

7:28 Rx

39 y/o

M/30/215

9:41

8:31 compared to 9:16

Rxd 16:15

4:47 RX’d

7:13 rx

M/53/175/5'11"

M/38/165

RX 9:38 (3x7s + 3x5x + 3x3s)

M/50/86

75#

Kipping pull-up

5:40

3.30 at 30 Kg

5:20 rx’d

Beginner option in 9:58

21-15-9 reps for time of:

Thrusters (65#)

Ring rows

13:48

30 kg (66 lbs) Thruster

11:12

SC 85#, reg PU...11:48

5”11 180/32yo

Rx’d 10:47

M/45/165

7'57 RX

Completed Monday 11/29

30lbs dumbbells

6:47

Scale (First day on Crossfit)

45# thruster

ring rows

6:42

7:38 intermediate version Rx

M/29/6’1”/200lbs

7:43

11:44, 50 lb dumbbells

M/39/160

#50 Sandbag, Ring Rows

4m38s

Scaled to 75#

6:39

Rx weight wasn't happening today. A little wiggle here and there, but not bad. Only broke once on 15 for thrusters, but can't say the same for pull-ups.

Rx’d: 6:06

190218: 6:45

Intermediate scale with 15-12-9 pull-ups.

did the thrusters Rx unbroken! Was happy with that.

6:28

Rx

7:04

May have been some wiggling at the end of the last 2 pull up sets 🪱

M/30s/225lbs

Son(15)

21-15-9 @ 65lb

15-12-9 strict pull ups

11:00

Int option 15-12-9 pull-ups

9:30

Rx 8:40

Pull-ups went way earlier than I anticipated

bum shoulder slowed down thrusters

13:48 Rx

8:16 (65#, last 15 pu kipped)

190218: 8:48 rx

M/48/6'2"/180#

Rx'd

9:45....1 minute slower than compare to no excuses just don't cycle the barbell as much as I did in the past pull-ups were strict tactical = thumb not wrapped around bar and touched throat to bar

Strict Fran

subbed 2 35# kb's for thrusters

strict pull ups

5:54

m/52/175

compare to with same scale

9:29

7:51, sort of half Kipping pull-ups. Wasn’t feeling it today.

7:22

Scaled to 80# thrusters

9:28

190218: 8:05, 85#

4:58

200805 7:18

21-15-9 reps for time of:

Thrusters

Ring rows

45 lbs

8:59

Rxd.

7:23.

thrusters broken round 15 into two. Pull-ups much more broken!

45 lbs 9:54

65 lbs

6:31

4:03

65lbs, Kipping pull-ups

Champions Club Scaling Notes

RANT

45-23. Even better than 42-27

WORKOUT THEMES

Donovan Edwards. More Donovan Edwards. JJ McCarthy. Cornelius Johnson. Bend but don't break. Jim MF Harbaugh. Cornelius Johnson Again. Kalel Freaking Mullings jump pass like it's 2006 Tim Tebow.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

TECHNIQUE SCALE

I'm no defensive backs coach, but probably not this (w/f safe). For this workout, I'd keep with kipping (cut ROM), lighten up weight for the thrusters, and do 4 rounds of 21 each.

CONSISTENCY SCALE

Make it strict press instead of thrusters

INTENSITY SCALE

Regular Fran, sub burpees for pull-ups if needed.

MY STUFF

I did 2 sets of 5 power snatch at 95 lbs (still a day behind) and decided I was too nervous to keep going, so I stopped.

GENERAL FEAR LEVEL: 8

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.