workout of the day
Saturday 060107
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
CrossFit smokes traditional military PT like cheap crack.
The trace in the photo on the left shows the vertical rise of the ?first pull? followed by the horizontal travel of the ?scoop? bringing the torso to perpendicular before the super-explosive vertical launch of the hip and bar during the ?second pull?. The development of this skill is unique in its development of speed strength.
Contrast this with the horizontal hip thrust in the photo on the right characteristic of the dumbbell swing and kettlebell exercises (swing, snatch, and clean). This relatively low powered line of action, though adequate for developing aerobic and anaerobic strength endurance, will not develop athletic explosiveness though fans of the kettlebell claim otherwise.
(CFJ, Issue, 41)