Archive for August 2, 2012

Friday 20120803 Open Workout

Posted: August 2, 2012 by totactfit01 in Uncategorized

Strength:

Bench Press:
5, 5, 5+
(65%), (75%), (85%)
% of 1RM

Remember, the 5+ means after you get to 5, you go all out until you can’t go anymore!

Post total reps of last set to comments/www.logwod.com

Post weight used in each set to comments as well.

WOD:

Pull-up Progression (10Lvls)
Establish Your Level

Video(go here http://www.crossfitportland.com/archives/10972) and below chart courtesy of CrossFit Portland and trainer Scott Hagnas. Start at the 3:08 mrk.  This will demonstrate the Powel raise test.  This helps establish if you have the shoulder strength to successfully hold your scapula in the proper position for successful pull ups.

This progression is a good blueprint to get you not only to successful kipping pull ups, but also to get you to successful Chest to Bar pull ups as well. What we will do is stay with the partner you had during the bench part of today and team up to find what level you are currently at.  If you fail out at any level, we will work on those stpes in the level to help get you closer to stringing together C2B pull ups.  This is not going to make you go from no pull ups to strict chest to bar in one session.  This is where you set your baseline and and will progress from here.  Definitely write down this progression and keep track of where you are.  You’ll see this in future WODs, but it is also a progression you can work on by yourself.  We got all this equipment down here, why not spend some spare time coming down here and improving?  What else do you have to do? 🙂

Before beginning. You must   pass the Powell Raise test.
Level 1 A. Bar Hang: 3 X Max   hold. Rest 90 sec btwn sets.
Goal = 3 X 30sec
B. Strict ring rows w/   scap retraction: 3 X 6-8
Rest   90 sec. Use an angle that makes 6-8reps difficult
Level 2 A. Scap pullups: must work 3 X 10 @ 3 sec hold each rep
Rest   90 sec. Once you do 3X10 successfully you must advance
B.   Strict ring rows w/ scap retraction: 3 X 4-6 @. Rest 90 sec
Use an angle that makes   4-6 reps difficult
Level 3 A.   Negative Pullups. Work to a smooth 30sec negative
Do   2-3 sets of 1 in training. You only need to successfully
do   one 30sec negative to advance!! Rest 2-3min btwn negs.
B.   Also. Do partner assisted pullups: 2 X 3. Rest 2min
Level 4 A.   Weighted negative pullup: Work to a 30sec neg with 8lb.
Then   15lb weight vest. Do 2-3 sets of 1 in training. Rest 2-3
min   btwn sets. You only need to successfully do 1 to advan.
B.   Also. Do partner assisted pullups: 2 X 5. Rest 2min
C. Practice Kip Swings.
Level 5 A.   Deadhang Pullups: Work singles, increase volume until
10reps can be done in one   workout. (not 1 set)
On last rep do a negative   as slowly as possible
B. After all pullup work done, do partner assit. Pu: 2X6 Rest 2
C. Practice Kip Swings.
Level 6 A.   Deadhang Pullups: Work singles, increase volume until
3X3   reps. Rest 3min btwn. Last rep do negative as slowly
B.   After all pullup work done, do partner assit. Pu: 2X8 Rest 2
Practice Kip Swings
Level 7 A.   Weighted negative pullup: Work up to 15lbX1rep. Do 3X1-3
B. Practice Kip Swings
Level 8 A.   Begin Kipping PU: Kip Sings, Then 3-5sets KPU w/ good tech
Level 9 A.   Chest to Bar KPU: Do 3-5 sets w/ good tech. Rest as needed
Lvl 10 C2B Deadhang chinups: Do   3 X AMRAP-1min Rest 3min

Cash Out:

25 Push-ups