Negative Pull ups = Positive Results

Aug 25th, 2013

Category: CrossFit

Negative Pull ups = Positive Results

Sandbags, Heavy Weights? Chris Does It All

Sandbags, Heavy Weights? Chris Does It All

Neumeyer fundraiser

David Neumeyer is bike riding in September for the American Lung Association on the Cape (Autumn Escape Bike Trek).   He has been doing this ride for many years, his first year back in 1996.  It’s a great cause and lots of fun and he was hoping the CFS community would help out with his fundraising.  There is a mall collection bin, as shown above, at the desk of Southie Green where you can leave any donations.  His hope is to get most (if not all) to donate $1 and raise about $500.  If you would rather contribute directly to his fundraising page, you can do so here.  Lastly, if anyone is interested in riding, there team could always use more recruits.

Strength
Weighted Pull-up
2-2-2-2-2
-If you cannot do any strict pull-ups implement some negatives.

Perform 5 pistols on each leg in between each set for a total of 4 sets. If scaling, work on using less help with each set. If you have pistols Rx work on adding weight to your pistol in the form of a kettlebell, plate or vest.

WOD
5 Rounds
10 Thrusters (95,65)
40 Double Unders

Level 2 (75,55)
Level 1 (65,35)

DISCUSSION 2 Comments

  1. Kendra 08/25/2013 at 8:46 pm

    wimpy little 2.5 lb weighted pullups
    9:08? 55#, 80 singles – dbl unders are still the bane of my existence

  2. Chris Wilson 08/25/2013 at 5:54 pm

    11:58 Rx. Lots of room for improvement.