Saturday 9/1 WOD "Chelsea?"

[rord]

This is the CrossFit Benchmark workout "Chelsea" on Steroids.

You know tomorrow is a rest day, so don't sand-bag this workout.

"The only easy day was yesterday"

Hoo-Yah!!

Post your time for total workout.

[Terpedo]

Can't tell you how glad I am that I did not go out drinking last night! Woke up feeling it from yesterday.

Total time 1:21:46
30 min PT, 24:54 Run, 15 min PT

Happy Labor Day everybody!

[kklingman]

well, 15 minutes in 2 of the callouses on my left hand ripped open and started bleeding on the pull-up bar. So I did 5 more rounds and then I figured maybe I should go find something to wrap my hand with. So I wrapped my left hand and did 5 more rounds at which point one of the callouses in my right hand ripped open and started bleeding on the pull-up bar. So I said **** it and I went on to the run. Sadly I only did 2 miles (pizza I had an hour earlier was not sitting right with my stomach) so then I attempted to do the final 15 minutes of PT but the tape I had wrapped my hands with was total crap and it hurt like hell so I said **** it. To conclude, I was disappointed with my performance and I am going back tomorrow to do it right and I'll make sure to wrap the **** out of my hands so I will be able to complete all of the pull-ups.

[B HURB]

Rord, you are the man with these workouts!! I started crossfit back in May and like your workouts because they're more intense and better prep for BUD/S. Hope to get aquainted with everyone soon! HOOYAH!

Chelsea Time:
45 min PT (I used about 25 lbs of help on the assisted pull-up machine...at 6'2", 195 lbs, with VERY long arms it's hard for me to get up as quickly and efficiently as some of the lighter more stocky guys (not to make excuses of course).

21:42 3 Mile Run on the tredmill

15 min PT ( used about 40 lbs of assistance on this one for pull-ups but finished the last 2 sets true with no help).




P.S. I love the funny looks I get from people at regular gyms while doing CF

[kklingman]

B Hurb do you do kipping pull-ups or dead-hang? I'm 6'0" 190 and the pull-ups are no problem for me, minus the fact that my hands started bleeding. If you're doing dead-hang switch to kipping pull-ups unless the WOD specifically says to do dead-hang. Then you won't need 25-40 lbs on the assisted pull-up machine.

[B HURB]

It's hard to kip in my school gym. All we have for pull-ups is the assistance machine, and with that my legs don't have adequate room to swing. Kipping is also still a new concept to me so I need to practice it more.

And to add on to that, my pull-up form needed a complete overhaul. I thought I was going down far enough but a marine corps officer told me it was not enough. Pull-ups have always been tough for me so I figured the best thing I can do now is practice correct form and do as many as possible. Hopefully as time passes I'll be able to rely less on help. During today, I probably did about 7-8 of the 45 sets with no help, so thats not bad. Right now my max dead hang pull-ups is around 9 (most def. my weakest category). Any suggestions on how to improve this would be a welcome commodity.

[kklingman]

B HURB there is an article i read about increasing pullups. You do your max pullups and make sure you put out. Take 70-80% of whatever your max is. So you said 9 pullup, so do 6 or 7 pullups 5 days a week one set. make sure you do them dead hang. then every 2 weeks do another test to see what your max is and make the proper adjustment. I was doing this until the cross-fit workouts started. I remember starting out with around 7-8 reps and in 3 or 4 weeks i was doing 10-11 reps easy. so it does work.

[B HURB]

THX man, I think I'll give that a try....but today is a rest day (THANK GOD), so it'll have to wait until tomorrow:D

[kylereese1]

did 5-10-15 for first 10 minutes then went down to 3-6-9 for the rest because I started to not make the rounds within a minute. The run took 24:45 :( Shame on me.

[spollen_usn]

Where exactly can I find information on these "Cross Fitness" workouts you guys are doing? Or do you just create your own?

[kklingman]

click the TRAIN tab and then Workout Of The Day

[spollen_usn]

Thank you for your help.

[xero77]

When you say Every minute on the minute for 30 minutes what do you mean??? Im quite confused with that :confused: . Its like try to do that in one minute and then rest for 1 minute??? well, thx for the answers

[kklingman]

xero, you start your stop watch or whatever and then do the exercises, i usually finished in about 37-38 seconds, the remaining 20ish seconds are your time to rest. once the watch hits 1 minute you do another round, then rest for the 20ish seconds again, and so on up to 30.