Strict Pull Ups

All posts tagged Strict Pull Ups

“KB Strength Circuit 0.5″[10/5]

Posted by Ross Gilling on October 4, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 1 comment

[1.] Warm Up

10 minutes practice of:

Double Unders

[2.] Strength/Skill

100 unbroken reps of:

Back Lunges

-Complete in as few sets as possible.

[3.] Work Capacity

“KB Strength Circuit 0.5″

4 rounds for load of:

[10] Strict Pull Ups (add weight if you are able)

[10] Single Bottoms Up Push Ups (feet on 12″ box, add weight if you are able)

[10] Double Bent Rows

[10] Double Push Press

[10] Double Horizontal Rows

[10] Ring Dips (add weight if you are able)

-Rest 60 sec b/w sets.

[4.] Finisher

3 rounds of:

[20] Hollow V Ups

[20] Towel Knees to Elbows Twist

Post comments & scores…

I ho, I ho it’s of to work we go!

Tracy and Kristen team up on the kettle crawler

“Tremble”[9/14]

Posted by Ross Gilling on September 13, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , . 2 comments

[1.] Warm Up

1 round of:

[8] Walkout Push Ups

[8] Walking Lunges [forward, hands extended overhead]

[8] Walking Lunges [backwards, hands extended overhead]

[8] Figure 4 Pistol Squats [right leg]

[8] Figure 4 Pistol Squats [left leg]

[8] Hollows [hold each for 5 sec]

[8] Hollow Rocks

[8] Hollow to Superman [hold each for 5 sec]

[2.] Strength/Skill

10-1 reps of:

Strict Pull Ups

Single Bottoms Up Push Ups

*10 pull ups, 10 push ups, 9 pull ups, 9 push ups….down to 1 pull up & 1 push up

[3.] Work Capacity

“Tremble”

3 rounds of:

[200m] Run

[64] Air Squats

[32] Mountain Climbers

[16] GHD or Jackknife Sit Ups

[4.] Finisher

Mikko Interval of:

Single Russian Swings [32kg/24kg]

*Swing 30 sec on right arm, rest 15 sec, swing 30 sec on left arm, rest 15 sec and so on for 6 minutes/8 work intervals.

-Post comments & scores…

Me during the 9/11 Throwdown 

hitting 175lb power cleans

“Deano”[7/9]

Posted by Ross Gilling on July 8, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Strict Pulls Ups

*Add weight if you are able or use bands for assistance if required. Rest 1-3 min b/w sets.

-Modify movement if required.

[3.] Work Capacity [time]

“Deano” [This is our adaptation of the CrossFit Girl WOD "Linda"]

Perform 10,9,8,7,6,5,4,3,2,1 reps for time of:

Double/Quadruple Sumo Deadlifts [approx. BW]

Double Floor Press [approx. 3/4 BW]

Double Hang Squat Cleans [approx. 1/2 BW]

-Scale loads and modify movements if required. Record loads and time.

See previous scores here: 3/18

[4.] Finisher [reps]

Perform a Mikko couplet set of:

KB Knees to Elbows

Mountain Climbers

*With a running clock perform maximum reps possible in 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. Alternate movements, e.g. KBKTE 30 sec, rest 15 sec, MC 30 sec, rest 15 sec and son on.

-Modify movements and time intervals if required. Record total reps.

Post comments and scores…

Congrats to Brittany on achieving her USA Kettlebell Lifting

Rank V in single clean & jerk!

Please note our matching t-shirts, EdgeFITers are so in-sync!…

 

 

 

“Hector”[2/15]

Posted by Ross Gilling on February 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 3 comments

Warm Up

Body-weight

Strength

Perform 1-3 sets of:

[6-1] Strict Pull Ups [advanced - add weight or perform L-Pull Ups]

-Perform 6 pull ups, rest, perform 5 pull ups, rest, perform 4 pull ups, rest, and so on up to 1 pull ups. If you don’t have strict pull ups us a band for assistance.

Work Capacity

“Hector”

Perform 20, 16, and 12 reps for time of:

Double/Quadruple Sumo Deadlifts [104kg/84kg]

1 Arm Overhead Squats [32kg/20kg]

-Scale loads and modify movements as required.

Finisher

Perform:

[20] Lying Knees to Elbows-Sit Ups

[30 sec] KB Tuck Sit [advanced - KB L-Sit]

[20] Lying Knees to Elbows-Sit Ups

[30 sec] KB Tuck Sit

-Modify movements if required.

Post comments, loads, and times…

Nancy makes the pull ups look effortless

with her  excellent kipping motion and core control.

Monday 3rd Janunary [Psycho Cynthia]

Posted by Ross Gilling on January 3, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 2 comments

Warm Up

EdgeFIT Body-weight

Strength

Perform 1-3 sets of:

[1-6] Strict Pull Ups

-Perform 1 pull up, rest, perform 2 pull up’s, rest, perform 3 pull up’s, rest, and so on up to 6 pull up’s. If you don’t have strict pull ups use a band to assist you.

Work Capacity

“Psycho Cynthia”

Perform 10 rounds for time of:

[6] Renegade Rows [2x20kg/88lbs]

[8] Elevated KB Push Ups

[10] Air Squat Jumps

[1-10] Double Dead Clean & Jerks [2x32kg/140lbs]

-Perform one C&J in round 1, two in round 2, three in round 3 and so on up to 10.

-Scale loads and modify movements as required.

-Post comments, loads, and times…

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And we brought a welsh rugby player with us.