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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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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
...continued from page 3
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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.
continued page ... 6
Michael Street
Slacklining
...continued from page 4
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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.
continued page ... 7
...continued from page 5
SlackliningMichael Street
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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.
continued page ... 8
SlackliningMichael Street
...continued from page 6
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continued page ... 9
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.
SlackliningMichael Street
...continued from page 7
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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.
SlackliningMichael Street
...continued from page 9
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/7/28/2019 Crossfit Vol. 27 - Nov 2004 - Cfn National Champ, Slacklining, Pull Up Challenge
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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
continued page ... 12
Monster Mash- Captain Andrew Thompson, USMC
Edited with Tony Budding email: [email protected]: [email protected]
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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
...continued from page 11
- Captain Andrew Thompson, USMC
Edited with Tony Budding
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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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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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http://www.crossfit.com/cgi-bin/discus/discus.cgi?pg=next&topic=21&page=2721http://www.crossfit.com/cgi-bin/discus/discus.cgi?pg=next&topic=21&page=27217/28/2019 Crossfit Vol. 27 - Nov 2004 - Cfn National Champ, Slacklining, Pull Up Challenge
15/15
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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