Saturday, December 22, 2007

CrossFit WOD: "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This was a tough work out. A total of 126 snatches and 126 pull ups is A LOT!

I had to modify once again. I did all my snatches with a 25lb dumbbell instead of 40lb.

Considering I can't even do 21 regular pull ups, 126 "L" pull ups is way impossible. An "L" pull up is just what it sounds like: A pull up done with your body in the shape of an "L" Meaning your legs are extended straight out in front of you, which really works the stabilizer muscles in the core and makes the pull ups a hell of a lot harder.

I just did regular assisted pull ups.

Pull ups:

21 reps (70 lb assisted)
21 reps (70 lb assisted)
21 reps (85 lb assisted)
21 reps (85 lb assisted)
21 reps (85 lb assisted)
21 reps (100 lb assisted)

Time: 23:23

My forearms were toast after this one. I almost met "Mr. Pukie" during this workout. "Mr. Pukie" visits many CrossFitters when they can't keep there stomach contents down any longer during a hard workout. I threw up a little my my mouth after I finish the workout, but I was able to keep it down :)

Video of a Single arm Dumbbell Snatch

Video of an L Pull up.


Rob "Buckeye" Powell said...

"Mr. Pukie" sounds like relation of Sir Fallsalot. Got to watch those bastards.

Josh said...

You're correct Rob. Second cousin to the "Trail Gnome"

Nick said...

I have to start a new workout program soon that states the bread and butter of the workouts are pull-ups.
I couldn't pull myself up 1/2 pull-up if I wanted to.
Luckily I have an assisted machine like you have.
I remember the days of track where my workouts were so hard that I puked on a daily basis until I got into shape.

-Good Job