crossfit vol. 27 - nov 2004 - cfn national champ, slacklining, pull up challenge

7/28/2019 Crossfit Vol. 27 - Nov 2004 - Cfn National Champ, Slacklining, Pull Up Challenge

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November 2004

completion was roughly

18 minutes. Several

competitors struggled

with the rope climb due

to inexperience, but the

most time consuming

event was Bell Ball. This

event is similar to Wall

Ball, but instead of hitting

a stationary target on

the wall, the target is a

bell suspended from the

ceiling. The bell swings

mercilessly when hit by

the ball. As a result, manymen and women tossed

their 20 or 6 pound

medicine balls only to

strike air. Thirty direct

hits were required and

many competitors hurled

more than double that

number. In fact, a few

competitors hurled more

than just their medicine

ball.

Competitors wentout in groups of two,

separated by six minutes.

If a competitor in one

group catches up to the

group ahead of them, the

leading group must step

aside to allow for the

faster competitor to play

through. The rationale

behind the workout

was a seven point plan

explained to me by

former Navy SEAL DaveWerner, The plan in

designing the event was

to:

1 - Come up with some

exercises that were not

common in order to

minimize anyones chance

of special preparation.

2 - Hit the competitors

with a tough metabolic

demand right off the bat.

This was accomplished with

the Wheelbarrow-sprint/tire

dragging/sandbag-carrying/bearcrawling/rope-climbing complex

3 - After the metabolic hit, give

a chance to recover with some

nasty ab work.

4 - Then demand some more

strength type work with the DB

deads and bell-ball.

5 - Nick and I invented bell

ball because we wanted to

throw in a requirement fo

accuracy when people were

already gassed. The excercise is

a derivative of a drill called Barball invented by Kurtis Bowler

of Rainier Crossfit. We think o

this accuracy requirement along

the lines of a Biathalon.

6 - Finally some more metabolic

work with rowing and pull-ups

again just to be mean.

7 - The final free-throws were

another accuracy drill and a bit

of fun after the work was over.

Several of the competitors

were quite surprised by the

composition of the contest. Two

of them, Microsoft employees

Micky Snir and Michael Street

went as far as to create a

matrix of all of the movements

used in CrossFit and chart their

frequencies of occurrence in

CrossFit workouts. From this

they calculated the statistica

chance of them appearing in the

contest. Micky Snir was dead

wrong in his predictions, but hedid finish with the fastest time

But in a cruel twist of fate, the

free throws turned out to be

the spoiler. The champion, Brian

Kammerer, drained 7 of 10 free

throws. Each shot subtracted

5 seconds from his time. This

was just enough to propel him

to the lead by a margin of 13

seconds. As an Army Ranger

Brian clearly understands the

importance of accuracy unde

continued page ... 3

Tyler Hass

...continued from page 1

CrossFit Norths First Annual Championshipemail: [email protected]

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November 2004

stress. However, the cruelest twist of fate is

that in a competition designed by a former

Navy SEAL (Dave Werner) and a former

Recon Marine (Nick Nibler), the champion

was an Army Ranger! Irony such as this

could only be explained by Pukies spirit

watching over the competition.

Joining Brian Kammerer was a whole

group of elite Army Rangers, led by Captain

Michael Perry. Perry is the type of leader

who leads from the front. He was the first

of the Rangers to join the fray and he put

up an excellent time of 13:46. One of hisfellow Rangers, John Uhrig, placed fourth,

just seconds ahead of Perry. Uhrig is a

veteran of several wars, including Iraq, and

a father of three children. All three of his

sons are currently serving in the military.

His presence at the competition was an

honor and a privilege for all of us who had

the chance to meet him.

Greg Glassman, founder of CrossFit, said of

the event, It was exciting to come up here

one year after celebrating CrossFit Norths

move out of the SureGuard Storage unitto the Navy base, but to meet two excited

communities of CrossFitters one from the

U.S. Armys First Ranger Battalion from

Fort Lewis and another from Vancouver,

B.C. proved that CrossFit was not only

contagious but thriving.

Another inspiring story at this years

competition was Susan Geier, 53, of Seattle.

When she first began CrossFit, she struggled

with even the most basic exercises. Due

to patience and diligence, her training at

CrossFit North allowed her to put up agood enough time to beat an Army Ranger.

As he was communing with Pukie, Ms. Geier

charged to the finish line. Her improvement

over the past year is one of the things that

CrossFit North owners Nick and Dave

are most proud of. The entire CrossFit

community is proud of the success of the

2nd Annual CrossFit Championships and we

are eagerly awaiting the third. Many thanks

to CrossFit North and the many volunteers

who helped make this a special event.

CrossFit Norths First Annual ChampionshipTyler Hass


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Side note Tips.- A primitive system is named such because it does not take any special equipment (pulleys, sheaves, ratchets, etc.) to set up.

- The sky is the limit in slackline setups. If you find that you get the slacking bug, consider investing in a ratcheting system tofacilitate tensioning the main line.

Running a Line

1. Scout for two solid, immovable objects. Take into consideration the ground between the two pointsthe softer

the better. Start low with your linejust above the knees. As you improve, move the line higher this will also enable

jumping line mounts keeping the line from hitting the ground.

The height of the line will determine the distance you fall.

As you master one line length, increasing it will provide new challenge.

2. Wrap your first runner around the point A. Repeat with second runner for point B.

Use a water knot to secure the webbing, so you can untie the tensioned knot later.

Point A (static) uses one biner; point B (dynamic) requires two.

3. Tie a figure 8 knot on one end of the slackline webbing. The knot will link point A to the main line.

4. From point A, walk toward your second anchor (point B), flattening the slackline as you pace. Once you are about

4 feet from the second anchor point, stop and tie a loose clove hitch knit. This is the first side of your tensioningmechanism, on the dynamic end of your line.

Run two biners through the clove hitch knot.

Ensure that the gates are opposite and opposed.

Pull the knot tight.

5. As you zigzag between the dynamic end of your slackline and anchor point B, you are creating a 9:1 tensioning

system:

a) Take the remaining webbing from your clove hitch knot, and run it through the bottom biner at anchor point B.

b) Return to the clove hitch knot and pass the webbing through the bottom biner. As you go, make sure your line stays

flat.c) Walk back to point B, this time passing the webbing through the top biner.

d) Return to the clove hitched section for the final pass-through.

e) Finish the tensioning system by returning to anchor point B.

6. You can set the slackline by pulling the tail of remaining webbing. Depending on the distance between anchors, the

tension you are practicing with, and the height of the line, it may require more than one person to tighten the system.

Once you have the tension set, tie off the remaining lead.


Michael Street

Slacklining


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November 2004

Things to consider with your setup:

Start with a short distance between the anchor points (6-10 feet) Short distances will be easier to travel, and require less tension to keep the line off

the ground. As you become better on the line you can extend your anchor points. We have

experimented with lengths up to 50 feetthough it takes 2 or more people totension this setup this would be a good time to add a ratchet to your system.

Outdoor Setup

We wrapped the runner webbing around two 8-10-inch diameter trees (padding removed for photos).

Once the anchors were set, we tied a figure eight knot and used a biner to attach the main line to the runner.



SlackliningMichael Street

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November 2004

We walked the line to within about 4 feet of the second anchor point, taking care to ensure the line was flat .

We added a clove hitch knot and two biners to the dynamic end of our line..

We then started setting up the tensioning system. First, we ran the remaining line to the lower biner at point

B, and then returned to the dynamic end of the line, passing it through the lower biner once again. This was

repeated until the line was passed through each biner, bottom to top. On the final pass, we started to tension

the line by pulling on the remaining lead.




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November 2004


First Attempts

As with anything challenging, start out slowly. Most people

new to slacklining will find that just stepping onto the line

will be difficult. We set up the pictured line to be just a

few inches off the ground when bearing a persons weight

Start by practicing stepping up with one foot and then the

other and standing on the line.



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November 2004

Indoor Setup

With the seasons changing, the weather in our area unpredictable, and

the need to slack, we set up anchor points indoors at Crossfit North.

We installed 2 eyebolts on either side of our facility ensuring that they

met spec requirements for carrying load. Nylon fasteners are a must.

We used the same setup methods outlined in Running a Line but

bypassed using two runners and attached the mainline via biners directly

to one eyebolt (static side) and used one runner on the other (dynamic

side) to allow the line to remain flat.

Tips for Starting Out

Have fun!

Use a spotter if you have poor balance.

Remember that the line may snap back up quickly

when you step (or fall) off.

Relax, and dont forget to breathe!

Focus your eyes on something at or around head-

level and near the end of the webbingnot on your

feet or the webbing. Let your proprioception tell you

where to put your feet.

Keep your knees active, not locked. Arms are out for

balance.

Try, try again.

Programming Ideas

Slacklining could be wrapped up into your gymnastics

programming or useful for active recovery. Maybe an

accuracy challenge when your body is completely

messed up after attacking a workout? Heck, its plain

challenging by itself!

Master of the line,Longest line stand, distance traveled, or trips back and

forth for time, or in an allotted time.

Waiter walks| Waiter walk OHS rhythmWalk to one end of your line and back with a light

dumbbell - arm fully extended - switch each return.Create a rhythm step\step overhead squat. Learn

to work around (gyrate) with dumbbell in overhead

fixation. Weak hand overhead first - return with strong.

Continental divideBarbell is setup at one end of the line for thrusters.

Handstand push-ups will be used on the other. For time:

21-15-9 reps of each, traveling the line each of the 3

rounds.

Last one standingTwo setup on the line each with 6# med ball. Each

participant passes the ball back and forth to one another.Passing pattern variations could be determined before

challenge starts. Last one standing wins.



References | Resources

http://www.slacklineexpress.comhttp://www.slackline.comhttp://www.rockclimbing.comhttp://www.rei.com/shop/Climbing.htm?stat=side_2http://www.realknots.com/knots

Progressions | Challenges

Stepping up, stabilizing Walking and turning around on each

trip along the line Lunges Single-leg squats

Bouncing and surfing Jumping starts, from the ground ontothe line

Turning around in place Toe touches Frisbee or Dynamax ball pass Press to a handstand and hold

Special thanks for information, opportunity and contributions

SlacklineJoe (Slacklineexpress), Glassmans, CFN crew, Carrie

Klumpar, Scott Chamberlin.

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http://www.crossfitnorth.com/http://www.slacklineexpress.com/http://www.slackline.com/http://www.rockclimbing.com/http://www.rei.com/shop/Climbing.htm?stat=side_2http://www.realknots.com/knotshttp://www.realknots.com/knotshttp://www.rei.com/shop/Climbing.htm?stat=side_2http://www.rockclimbing.com/http://www.slackline.com/http://www.slacklineexpress.com/http://www.crossfitnorth.com/


11/15

November 2004

After nearly a year assigned to Marine

Aviation Logistics Squadron-41/AIMD, I

began to sense a restlessness among the

assigned Marines and sailors. Cynicismand complacency were setting

in. Their respective influences

were eroding morale within

our organization. We needed

a vehicle that contradicted

the normal, more accepted

types of physical fitness

(and problem solving). I felt

that only an unconventional

approach would reinforce the

bonds of teamwork, solidify

trust, foster responsibility,

and rebuild individual/teamaccountability. The Monster

Mash (a program introduced

to me in college by a Navy

SEAL) was the prescription.

I sent out Warning Orders,

invitations so to speak,

hand-selecting most of the

participants initially. By

design, I didnt make the

training convenient. Drills

commenced on Friday

afternoons after everyone

had gone home or to the

local watering hole for happy

hour. Response at first was a

bit sketchy, but there was at

least some interest. So, on

a cold, rainy afternoon, our

first Monster Mash began.

Dressed in utility uniforms and

boots, the drills ranged from

heavy bouts of calisthenics

to crawling through a muddy

trench numerous times.We also implemented martial arts

techniques and as the afternoon wore

on, most of the lads wore out.

Yet something else was going on.

After a demanding session with

volunteer participants, their sense of

accomplishment easily outweighed

their physical exhaustion. The Marines

and sailors loved it. Talk of the training

spread through the ranks like wildfire.

Many people would ask all about the

training, and my response was, Come

see for yourself. I mandated that

each participant speak of the Monster

Mash only to each other. In turn, they

answered inquiries vaguely if at all, andnot as diplomatically as I did (bless their

hearts).

Prior to training, the participants were

uninformed as to the actual sequence,

frequency, and intensity of the drills. By

design, surprise was a major element

of the Monster Mash. For some of

the participants, surprise was a major

point of contention. Conversely,

several of the lads actually liked the

unknown, thriving in the constant

whirlwind of uncertainty. Once again,

it was interesting to witness how each

Marine and/or sailor reacted in this

environment. History is replete withuncertain situations which were

dominated by friction, and I

felt that the participants would

benefit from such challenges

(I know I did). Each week

offered new dimensions of

uncertainty, both mentally and

physically. It was fascinating to

observe how each participant

handled adversity, particularly

when they were physically and

mentally fatigued. Simple tasks

often took great concentrationfor those who were not as

physically or mentally strong.

As the weeks progressed,

the tasks became increasingly

difficult. Modifications in

intensity, duration, and type

of training kept the evolutions

from becoming stagnant

or too predictable. Further

sessions ranged from pugil stick

fighting to boxing, wrestling,

and combat conditioning drillsprescribed by the Marine Corps

Martial Arts Program (several

of the participants were

certified Marine Corps Martial

Arts Program Instructors).

We adopted the Navy SEAL

approach to pain: The more

familiar it becomes, the easier

it is to manage.

The training was never

repetitiveI chose a differentlocation and emphasized different

exercises each time. Long range training

runs, sprints, hundreds of repetitions

of calisthenics, rope climbing and

swimming in freezing water were just

some of the enjoyable diversions. Each

training session gave the participants

an opportunity to capitalize on their

strengths, while eventually finding a

physical weakness in everyone. It was

readily apparent that the increasing

performance expectations led to more


Monster Mash- Captain Andrew Thompson, USMC

Edited with Tony Budding email: [email protected]: [email protected]

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November 2004

difficult training, and yielded the greater

the degrees of accomplishment.

One of the more memorable

afternoons was highlighted by the

performance of a young Marine named

Corporal Spitzenberger. Recalled to

active duty from the Reserve ranks

after September 11, Spitzenberger had

made tremendous strides in recent

weeks, and was transforming his big

frame into a muscled machine. That

days events consisted of rope climbs,multiple sets of 50 squats paired with

accompanying sets of push-ups. We

had already run 2 miles in full utility

uniforms with flak vests, and warmed

up with several bouts of calisthenics.

As most crossfitters know, climbing a

rope after multiple sets of upper and

lower body work can be extremely

taxing. Corporal Spitzenberger was at

about 61 and weighed at least 225 lbs.

Try as he might, he could not get up the

rope in between the other prescribed

drills. Again and again he attempted

to climb, eventually falling off the rope

and severely spraining an ankle which

began to swell immediately. Refusing

to quit, he finished his squat and push-

up repetitions, and re-assumed a

climbing position on the rope. With

tears of determination in his eyes, and

more than an adequate dose of ankle

pain, he attempted to climb yet again.

Spitzenberger never made it up the

rope that day, but his refusal to quit or

let his teammates down was wonderfulto behold.

At the end of each day, results were

measured in intangibles (number

of sprained ankles acquired during

training, number of times a participant

vomits during a run, broken noses,

amount of blood spilled during combat

hitting/boxing drills). These metrics

didnt ensure the smartest or safest

way to train, but definitely offered an

opportunity to boast a bit.

The bottom line was that the

participants were able to cultivate

positive attitudes and healthy behavior

while simultaneously embracing

uncertainty. Though generally of

average skill and physical ability, theyproved to themselves and to each

other that their commitment was

unequaled anywhere on the entire

installation. They influenced their

fellow sailors and Marines by infusing

a fresh perspective and dedication to

their respective duties. Physical fitness

test scores skyrocketed, while military

bearing and uniform appearance

improved. Technical skill and attention

to details improved in each of the

members primary military specialties.

Most importantly, I believe the Mash

equipped these young Marines and

sailors with skills that they can use

throughout their lives. Their willingnessto step beyond themselves for the

improvement of the team enabled

them to grasp the importance of

selfless service, and their hard work,

enthusiasm, and sense of adventure

surpassed any physical limitations they

may have had. I am proud to have had

the opportunity to lead them.

Monster Mash


- Captain Andrew Thompson, USMC

Edited with Tony Budding

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November 2004

In the September 2003 CrossFit Journal we

introduced our first benchmark workouts -

The Girls: Angie, Barbara, Chelsea, Diane,

Elizabeth, and Fran. In the following months

we introduced two more: Grace, andHelen.

These benchmark workouts serve to

measure and benchmark your performance

and improvements though repeated,

irregular, appearances in the Workout of

the Day.

This month we introduce six new beauties,

Isabel, Jackie, Karen, Linda, Mary, and

Nancy. You will certainly be seeing them in

the lineup.

Isabel

Snatch 135 pounds, 30 reps for time

This workout is clearly Graces (135X30

C&J for time) best friend.

Jackie

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups

Not everyone has a rower, but Jackie is

reason enough to buy one. A second round

at 500/25/15 and a third at 250/15/10 makefor a perfect workout.

Karen

Wall-ball 150 shots

Simple and elegant, Karen, has the effect

of three girls. Mike Weavers 4:52 is the

mark to beat. The target is at ten feet, the

ball is 20 pounds, and each shot requires a

full squat.

Linda

10-9-8-7-6-5-4-3-2- and 1 rep rounds fortime of:

Clean bodyweight

Bench bodyweight

Deadlift 1 bodyweight

This workout first appearedJuly 5th, 2003.More than a year later, September 23, 2004,Steve M., Rutman, Steve S., Ross Hunt, Barry

Cooper, and Scott Kustes offered it as the

toughest WOD to date. Mr. Kustes referred

to this workout as Three Bars of Death.

Mary

Complete as many rounds in 20 minutes as

you can of:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-ups

Chelsea (Pull-up, push-up, squat 5/10/15)

proved that a powerful cardiorespiratory

stimulus could be generated through simple

calisthenic workouts. Mary, shows how

tough calisthenic workouts can be. First

seen October 30th, 2004, the time to beat

is Dr. Todd Hockenburys blistering 12 and

2/3 rounds. (This West Point gymnast and

Orthopedic Surgeon can be counted to

keep the bar high.)

Nancy

Five rounds for time of:

Run 400 meters

Overhead squat 95 pounds, 15 reps

Finesse and control at high heart rate is

critical. Nancy demands it.

The New Girls

The Girls

Angie:

100 Pull-ups100 Push-ups

100 Sit-ups

100 Squats

Barbara:

20 Pull-ups

20 Push-ups

40 Sit-ups

50 Squats

Chealsea:

5 Pull-ups10 Push-ups

15 Squats

Diane:

Deadlift 225 lbs

Handstand push-ups

For time

5 rounds for time

3 minutes rest

between rounds

Each minute on

the minute for30 minutes

21-15-9 reps

3 rounds for

time

Elizabeth:

Clean 135 lbs

Ring Dips

Fran:

Thruster 95 lbs

Pull-ups

Grace:

Clean and Jerk

135 lbs

Helen:

400 meter run

1.5 pood Kettlebell swing

(21 times)

Pull-ups (12 reps)

Isabel:

Snatch

135 pounds

Jackie:

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

Karen:

Wall-ball 150 shots

Linda:

Clean 3/4 BW

Bench BW

Deadlift 1 1/2 BW

Mary:

5 Hanstand push-ups

10 1-legged squats

15 Pull-ups

Nancy:

400 meter run

Overhead squat 95 lbs

(15 reps)

21-15-9 reps

3 rounds for

time

21-15-9 reps

3 rounds for

time

30 reps for

time

3 rounds for

time

30 reps for

time

For time

For time

10-9-8-7-6-5-4-

3-2- and 1 rep

rounds for time

Complete as

many rounds

possible in 20

minutes

Five rounds

for time

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14/15

November 2004

Last winter we challenged the messageboard crew to drive towards 40+ pull-

ups by September 04. After a couple of

deadline extensions the contest officiallyended with seven winners Lynne Pitts,

Kelly Moore, Aaron Fisher, Adam Walinsky,

Larry Lindenman, Ryan Atkins, and Graham

Hayes. Each received a CrossFit Champion

T-shirt.

From a contest intended to demonstrate

that the secret to high rep pull-ups is desire

and that all methods couple successfully

with desire, here are Larry Lindenman

and Lynne Pitts recounting their paths to

success.

My pull-up challenge started when

the contest was first posted. I had been

completing the Workout of the Day since

September 2003. I have been doing the

WOD, as written, with no modifications,

since February 2004. Along the way I

have picked up or made every piece of

equipment necessary to stock a Crossfit

Gym, except I still substitute towel chins

for rope climbs and I havent purchased a

GHR bench yet. I am a 43 year old police

officer, with approximately 20 years of

weight training experience and 37 years of

athletic experience. I rockclimb and teach

and practice martial arts. I am currently 60,

200 lbs, approximately 6-7 % bodyfat.

The 40 pullup challenge struck me as a

great goal and a way to focus my efforts

on the one exercise, which is the staple

of the Crossfit program: pullups. Being an

active member of the on-line community

I devoured all of the posts related to

increasing pullups. I then conducted a pre-

test, with disappointing results: 8 wide grip,

overhand, strict form (chest to bar), slow,

pullups performed on the bar attached to

my power rack. I had a long way to go.

Then IT struck. A profiteer entered the

online community and began trashing

training methods without offering

alternatives. The message board became a

mini battle ground and the idea of the 40

pullup challenge seemed tainted. I wanted

to train for the wide variety of physical and

mental adaptations, not just one event. I

dropped any speciality training and forgot

about the challenge.

However another goal came to surface.

I wanted to lose body fat. At six feet,

weighed 218 pounds. I was at my heavies

ever in my life. Although I completed the

WODs my dietary discipline was almostnon-existent. My max lifts were up but my

cardiorespiratory efficiency was horrible.

was taking long rest periods during the

WOD and my running times were pitiful.

My wife, who is an athlete, wanted to try

out the South Beach Diet. I went along

for the ride and lost a large amount of fat

I added a 3 mile walk on rest days to my

training; this acted as a recovery workou

and, I believe, accelerated fat loss. Once

entered the maintenance phase of the SBD

I switched to the Zone diet (5 block meals/ 2 block snacks). Bottom line, I lost 18

pounds and now hover around 200# at 6

-7% body fat. When I completed the pullup

challenge I weighed about 196#.

Since I started with Crossfit, I have

completed the Crossfit warmup. I started

with 3 X 5 pullups as part of a warm-

up circuit. By the time I completed the

challenge I was completing 3 X 10 pullups

very easily. I just added pullups when

felt the current rep range was easy. I now

complete 3 X 12 pullups for warm-upscircuit fashion, with overhead squats, situps

dips, 20# med ball cleans, and Sampson

stretches, I also work on hand walking and

presses to handstands. If the WOD call

for pullups, I drop them from the warm up

circuit.

Within the last three to four months, the

subject of kipping came up on the message

board. I was very familiar with kipping

due to my background as a ring specialist

in highschool and one year of collegecompetitive gymnastics. As a police officer

I believe in training for reality, not training

to pass a test. There has been some recent

discussion about kipping being cheating

Quite frankly, if I have to get up on a second

story balcony, from the ground, during

combat, no one is giving style points and

Im kipping my ass off. During my final test,

kipped, every rep. The first 5-10 pullups felt

like the bar was going through my chest,

was pulling so hard.

continued page ... 15Graham Hayes Lynne Pitts

Pull-up Challenge Champions!

Pull-up Challenge

Ryan AtkinsAdam Walinsky

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November 2004

On to the final test: Kipping is hard to

do properly on my power rack / pullupbar because I have to bend my knees. I

went to a near by park with a high, thin

pullup bar, kicked my shoes off, and

completed the challenge in approximately

1 -1.5 minutes. The last three or four

reps were a little slow, the rest were

rapid fire full extension. These are the

points I posted on the message board:

1. Only did the WOD (as prescribed

3 on 1 off) with supplemental pullups

for warm-up (went from 3x5 to 3x10 in

WU increased number in warmup about1 per month barely noticed).

2. First set of pullups (in Feb) were from

dead hang, on the pullup bar attached

to my power rack, so I had to bend my

knees. I did not kip when I got my original

8 and I pulled up and lowered slowly.

3. Yesterdays 33 were done on a bar at

a park, my feet did not touch the ground

at full hang, the bar was thinner than my

bar, and I kipped, like a mad man. Also

took off my shoes. The full 33 took about1:00 or less (I didnt time it).

4. Since February I lost 18 pounds,

maintaining around 6-7% body fat level

(Zone + WOD, did a little South Beach

Diet in February-March because my wife

was doing it and she cooks so what the

heck).

5. Since that time all WOD times have

dropped drastically (Todays benchmark

Helen dropped by 3 min and 20

seconds).

6. I havent tested pullups since February,

but believed I could hit 30 because the

3x10 in the warmup are easy and done

in a circuit fashion and during the WODs

with pullups, Im able to string together

greater numbers of reps to lower times.

7. Pullup technique with the kipping came

easy to me due to my background in

gymnastics, I think the addition of kipping,

On the pullup challenge, I started with a

density protocol, but quickly burned out

on it. (The concept of the density protocol

is to double your desired reps and break

them into bite-sized chunks, done at thetop of each minute. So, to get to 40,

pick 80. Start with 20 sets of 4. Then

16 sets of 5, 13 sets of 6, etc. Idea being

that when you get to 2 sets of 20 (with

a full minute break, not at the top of the

minute) you should be able to get your

40. The earlier rounds were easy; once

I got to 8 sets of 10, I couldnt complete

them all. Even taking the next step, which

is a full minute between rounds, instead

of starting at the top of the minute,

wasnt enough to allow me to complete

them. I suspect I should have stuck withit, but Im not patient. So I started adding

weighted pullups and holds at the top,

and they seemed to make the difference.

They were in small doses - 3-5 sets of 5

with 25 lbs, for example, once or twice a

week, in addition to the WODs and an

odd near-max attempt about every week

or 10 days.

Other keys were probably that I didnt

have a huge gap to cross; I started the

challenge with about 25 pullups. Also, I

stayed pretty consistent with extra pullupwork from March to Sept. I bet that a

lot of folks looked at that long time, and

procrastinated themselves out of the

contest.

- Lynne Pitts

weight loss, and consistent practice in

warm-ups and WODs were the greatest

factor in my increased pullups.

8. No Ben Gimbal required!

- Larry Lindenman

end.

Pull-up Challenge...continued from page 14

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crossfit vol. 27 - nov 2004 - cfn national champ, slacklining, pull up challenge

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