August 7, 2009
August 12, 2009

Strength Focus: weighted pullups
The rule of thumb here was if you were at 10 or more pullups, add weight up to a max attempt. Anyone starting with less than 10 was to just use the time to work on pullups unweighted. One of the things that seemed to help a few people was working on the specifics of the kip. While the movement is used for the “more work/ less time” benefit, that doesen’t mean it is spastic or out of control. It should be a smooth, productive and controllable pattern. Using the hip bridging drill, we got some quick improvement. This actually backfired on Maiko (#2), who went from 6 to 10 pullups-then had to try weighted!

Here is a video of Boz teaching the drill we used!

5 rounds
5 Thrusters
10 knees to Elbow

Steve O came back from vacation well rested, and finished sub 5 Minutes, with both he and Salty using 135 and going for the toes to bar!

The CSU Hoody is to welcome Elijah, who Steve O has been calling out for a bout a year to come to class. Today he showed, hit a +80 lb pullup, and worked really hard on the metcon. Turns out he also went to the same highschool (Cleveland Hts.) and University (Cleveland St.) as me!



  1. TomandAmi says:

    I missed some good classes – particularly pissed I missed the power clean session. I tried to make due in Colorado Springs fitting in work outs before meetings or before dinners. (Communicated back and forth with the Pikes Peak CF facilitiy but distance and my schedule conspired and never permitted me to attend any sessions and there was no drop in.) The hotel gym had one of those stupid equat racks with the bar permanently attached to and supported by the rack. I made due and focused on form with two work outs of 5×5 and 5×3 at 185; the 75 lb dumb bell DLs 5×10 and one set of 21-15-9 dumb bell DLs and push ups; and 5×5 presses with a 1/2 or 3/4 length barbell lieing around unused. Two other days I went runnning with my boss 3 and 4 miles respectively except the first half od each run was all up hill in the Cheyenne Mnt. range that combined with the 9,000 foot altitude took its toll. I also checked out the US Olympic Training Facility and its weight room – not bad but not as good as a lot of college and university facilities. I boght a T-shirt to support USA Weight Lifting. Enough travel log – see you tomorrow.

  2. edgy reggie says:

    I came in late for the weighted pull-ups, but I managed to do the met-con portion.

    I used 115# for the thrusters. My right knee was bothering me a little bit, and I know that I could have gone a little deeper in my (front) squat. Oh well… 🙂 I finished the met-con portion in 4:00 and some change.

    I was going to do some weighted pull-ups after class. But between burning forearms from the knees-to-elbows and a brunch date at 12:15, I took a pass. Oh well… 🙂

    (I did yoga on Sunday night. It’s a good way for me to get the kinks out.)

    Best wishes to Anna as she moves on to beautiful San Diego. Show ’em what you got. I’m sure you will teach them a few things about how we roll at CrossFit DC! 🙂

    Note to Tom A.: Are you referring to a Smith machine? 🙂

    That was a great workout yesterday (despite my missing the weighted pull-ups) and a herculean effort by everyone present.

    CFDC’s own ODB…is grillin’ and chillin’.

  3. Alex says:

    Most hardcore workout ever… I’ll have to work on the K2Es on my own, though… totally skimped out on that. Even with my cheating, I still got beaten by a girl (Maiko) half my body weight who was thrusting more than I was. Gotta love it.

  4. John Frazer says:

    I was pleased to get a +50 for my best weighted pullup. Best ever was +60 but that was at least 2 years ago.

    Then … there was the thruster/KTE workout. I was happy to complete the thrusters without reinjuring anything, not so happy with the epic fail on KTEs. Got through the first round OK but then it was all 3s, 2s and singles. Thanks, all, for the encouragement to make it sub-9:00.

  5. Tom Brose says:

    Tom, glad you got some work in on your trip. Don’t worry about missing the workouts, we’ve got some good ones coming up.

    Alex, keep up the strong effort! knees to Elbow are tough, especially in between heavy thrusters.

  6. Monica says:

    Looks like a fab skill workout. Sorry to miss the boy from Cleveland…those PU’s sound impressive!

    Tom it looks like you’re making the best of what you got out there 🙂

    I’m heading down to the work from the beach for a couple of days (tough life); will be bringing my KB and getting in a couple of good beach workouts. See you all soon!

  7. Steph says:

    No weighted pullups for me. Hell, not even a single strict pullup for me. I’m deeming it physically impossible for me 🙂 So instead worked on kipping pullups more. Maiko was awesome knocking out 10+ pullups. I think she’s going to be the queen soon.

    For the metcon used 75lbs for the thrusters. The k2e’s leave my hands and forearms in more pain than my abs. Not sure if I’m doing something wrong. Spent a lot of time shaking my hands and arms out on the k2e’s, finished in 6 something. Sloooow…

  8. John Frazer says:


    Your experience and mine makes me question the common claim in CF that increased kipping pullups leads to strength in strict pullups.

    I’ve been consciously working on strict pullups. When I went from 7 strict pullups to 10 or 11, my kipping pullups went from 10 to 16.

    I also did strict pullups last night, and they felt a lot faster and more powerful after Sunday’s weighted effort. (I’d also done weighted pullups the previous two weeks as part of Coach Rut’s programming.)

  9. Sara says:

    Sorry I missed the weighted PUs. I haven’t tested strict pull-ups in a while but the last time I did them I could only get 5. Never tried weighted pull-ups. Will be back tonight.