Call us (916) 207-7500
Posted in WOD's

WOD 2/8/10

"Nicole"

20m AMRAP

400m
Max Pull Ups

Your pull ups MUST be continuous and the chin must be above the bar on each rep. Shoulders must be open at the bottom of the rep. If you are not meeting that standard, then the cycle has been broken and you have maxed out. More than a 1-2 sec. pause at the bottom will also DQ you from that round.

If you are doing jumping pull ups, it's time to sack up and use a band. You will not get to your goal of doinga full ROM pull up by doing jumping pull ups constantly. Also, don't do J-p/u's all day in this WOD. I will cut you off at 60 jumping, since it's 3 for 1 to regular pull ups.

Also, DO NOT let your calluses tear. I don't care if you think the man gods are going to revoke your "man card", DO NOT let your hands tear. You will know if the skin is starting to shift against the under layers, so drop off and use a band or go to jumping pull ups. A torn hand is an injury that takes you out of the game, makes showers miserable, and may ruin whatever else you like to do with that hand. It's not worth it. It's also a bloody mess and it really doesn't impress me. The occassional tears happen, just be cognizant of what you are doing and try to avoid it.

Yes, your biceps will be really sore tomorrow...



Ben - Single arms swings... easy...


Comments

->Kaysie from Cameron Park wrote on Monday February 8th, 2010 - 4:02 pm
"I'll miss you guys tonight. Work has me on lockdown. Who thought of this responsiblity crap anyway??? blank stare"
->Buddy Holly from HELL wrote on Monday February 8th, 2010 - 2:47 pm
"Like the little devil in the back of your head...there I am... Hahehahehaheahe!!!!"
->Benjamin wrote on Monday February 8th, 2010 - 2:38 pm
"Buddy Holly, always lurking in the background."
->Buddy Holly from HELL wrote on Monday February 8th, 2010 - 1:04 pm
"I smell fear!!!"

Leave a comment

Only registered users of this Web site are allowed to post comments.

Becoming a member of this Web site is FREE however! Start your new account here.


Current Members Sign In

Username

Password

Remember me

Forgot your password?

Previous WOD Next WOD

First Class Is FREE!

Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!

Schedule

Mon - Friday (CrossFit Classes)
10AM, 12PM, 4, 5, 6 PM

Saturday
10AM (CrossFit), 11 - 2 PM (Open Gym)

Sunday
10AM - 1PM (Open Gym)

On Ramp Class
7 PM - Mon, Wed, Fri.

More Scheduling Info

Members:

Username

Password

Remember me

Forgot your password?

Register

WOD Calendar
Find a past WOD by using the calendar below. Click on a date to see that WOD.

WOD Search

1RM Calculator
CrossFit Games Widget
Facebook

If you have any questions, concerns or complaints regarding our policies please contact us at staff@crossfitCenturion.com | View our Privacy Policy

© 2010 CrossFit Centurion, All Rights Reserved.