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Steve,

Body wt and on the road work outs. All gathered from various CF sites.

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[I][B]090428 TUESDAY...a.m. workout

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU X 2. [/B]Increased push-ups to 20 reps, sit-ups/back extensions to 25 reps.

[B]WOD:
Shoulder Press 1, 1, 1, 1, 1, 1, 1. Post Loads.
[/B]
[B]Warm-up:
PVC X 15 reps
45# X 10
95# X 5
Working:
135#,
140# (F)
[COLOR=Red]140# (PR!)
[COLOR=Black]145# (F)
145# (F)
135# (F)
135# (F)
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Felt really strong going into this but probably started a bit too high on the weight. Weight felt light going into rack position/reset for each rep.

[B]Additional SP work:
115# X 3
115# X 3
115# X 2 (F3)[/B] Lost focus and compromised form a bit on rep 3
[B]115# X 3
115# X 2 (F3) [/B]Same as above....
[B]115# X 3
115# X 3
[/B]These felt GREAT! Just what the Dr. ordered. Also a [COLOR=Red][B]PR for SP reps[/B][COLOR=Black] at that weight.

[B]GTG Pull-ups [/B](Mixed Grips - all dead-hang)
[B]5, 5, 6, 5, 3, 4 = 28
Rope pull-ups:
2, 2, 2, 2, 1 = 9

KTEs: 15

p.m. .......

2K row (moderate): 8:57
Rest 5 min
2K row (moderate): 8:25

[/B]Felt good today!
[/COLOR][/COLOR][/COLOR][/COLOR][/I]

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[quote=Charles Pyke;576985]Steve,

Body wt and on the road work outs. All gathered from various CF sites.[/quote]

Thank you, Charlie!

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[quote=Scott Allen Hanson;576323]Thanks for the warm welcome folks.

The FF had me laying on the floor for about 20 minutes after, until I had to rally to meet some relatives for dinner.

FF was rx'd except for the first half of the wall balls were probably 9' until I noticed that someone had lowered the basketball hoop (I use the backboard adjacent to the rim). I thought they seemed relatively easier. In retrospect, I wished I hadn't noticed until I was done. Time = 30:39. Really was hoping to break 30 min, but the PFSS and double-unders took almost 10 minutes between them.

Strong work today all.[/quote]

Nice work, Scott!

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12-9-7-7-7 set#2@ 12-9-7-7-7 DHPU
push press warm up @ 80x2
115
135
145
150
150
155 = failure
145
145
hanging leg raise 15 and 10

Thanks Charlie for the travel workouts
John Scott are you in that picture?

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[quote=Mark Ervi;576527]CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did 5 rounds for time of 21 SDLHP w/70lbs. and 21 assisted dips
My time: 27:05

Some of you folks really make me feel like a slug. But you keep me working at it.[/quote]

Solid work, Mark.

[I][B]......Some of you folks really make me feel like a slug. But you keep me working at it.[/B][/I].....No way, Mark......You "bring it" too, my Man!

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[B]John Scott,[/B]

Man, your CFWU is a WOD in and of itself and would have many of us pretty gassed after 3 rounds! Sounds like you made a good call on the rowing. Hope the injuries clear up quickly!

[B]Diane,

[/B]Cool workout! I can agree with the "third lung" comment!

[B]John,

[/B]Strong work on the PPs and Recon Ron reps!

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[B]2009 04 28[/B]

Shoulder Press 1-1-1-1-1-1-1

[B]WU:[/B] 1500m row @ mod-effort pace
[B]CWU:[/B] 5/10/10/7/4/5(med band)
[B]SP WU:[/B] barx2x5, 75x1x5, 95x1x3, 115x1x2

[B]Working Sets[/B]
1 - 135
2 - 140
3 - 145 (tied PR)
4 - 150(f), 145(f), 140
5 - 142 (using micro-plates)
6 - 140
7 - 140

Then for kicks tried 125x1x5 but failed last rep.
Followed up with 25 GH sit ups.

Wanted a new PR but did not get it. Thinking of adding a little SS to the end of each work out before a rest day.

[B]Outstanding work all!![/B] :super:

Let there be :broc::broc::broc::broc:

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Back atcha on the great work, Charlie! Broccoli definitely in order!

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John, Yup, I'm the taller, less sober of the two. My wife and I at the 3ID Ball last weekend.

Charlie, Thanks, bands ordered.

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I took 2 days off for various reasons, so at the very least I was well rested.

WOD: Should Press:
105, 115, 125, 135, 145(pr), 140 (f), 135

I believe that I've gained 25pds on my press in 4 months. Not bad for an old man.

[B]Stephen[/B],

Nice job on the pr and and way to go on the rest of your workout.

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Scott,

Couldn't figure out how to PM the Iron Woody band pics. So here you go!

Picture 1 - Rock climbing webbing tied with a water knot into a loop.

Pictures 2 thru 4 - Tying the prussic. Just keep looping through the center.

Pictures 5 & 6 - Medium (green) Iron Woody band clipped onto prussic loop with carabiner. I have carabiners on the other two bands so I can switch them out quickly.

Pictures 7 & 8 - Finished views. Note I use a kitchen step stool to get in and out of the bands. I put both feet in to do pull ups. I have found that the heavier the band, the more difficult it is to kip. So learning to kip may have to wait until you get to the light band.

Pictures 9 & 10 - Alternate method to put band on the bar. You have to work the slack through a bit at a time to get the knot tight. I don’t like this method because it places more stress on the band.

Pictures continued in next post. Can only upload five per post.

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Part 2 Pictures

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Wow...can't believe I have to read through 3 or 4 pages every night to catch up. Nice work by everyone.

Steve...way to go on the SPs PR :highfive:

Charlie...same thing on tying your PR :highfive:

Scott R...sounds like the injuries suck, man I hate that, wish you luck on getting through it all.

[B]Tuesday 090428[/B]
Shoulder Press 1-1-1-1-1-1-1 reps
135
135
135
155 (f)
135
155
175 (f)
155

Did this work out home, my 5 and 2.5 lb plates are at the affiliate. So no choice but to try 175, PR is 160. Forgot to take a deep breath and hold it on the 155 fail, man does that really make a difference.

Worked on muscle-ups after, can do 5 or so in a row with a little hop from feet on the ground position. Tried a few dead hang but just can't get through the transition.

Tomorrow I am competing in the CA Senior games qualifier. Signed up for the 50m dash, 100m dash, shot put and pole vault. They make you bring your own pole so if I can't borrow one I will be scratching that event, besides haven't done that since 1974...not sure if I want to try it. One of the competitors age 54 runs a 6.7 in the 50m...hmmm... I will be happy with anything under 7.5

My wife got out the scrap book to psych me up or maybe psych me out :)
Wow ..this is interesting, just noticed on the clipping, the guy who took the picture went to high school with me, he was on the year book staff, always walking around with his camera. He ended up winning the Pulitzer Prize in 1987, great photographer (WFS) [url]http://www.kimkom.com/bio.html[/url]

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[quote=Robert Grande;577144]I took 2 days off for various reasons, so at the very least I was well rested.

WOD: Should Press:
105, 115, 125, 135, 145(pr), 140 (f), 135

I believe that I've gained 25pds on my press in 4 months. Not bad for an old man.[/quote]

Great work, Robert! That's an awesome gain for SPs! Peppers are in order...:pepper::pepper::pepper:.

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Terry,

Nice work on your SPs also! You've gotta be close to a PR yourself on those.

My wife and I were just talking about holding one's breath on our lifts - - she thought it was still considered unsafe to do so, yet it really reinforces our core strength for the lifts.

Best of luck for this weekend. You'll tear it up, I'm betting. BTW, I know you mentioned previously somewhere, but where did you get your rings?

Isn't it simply amazing with whom we associated years ago? Take care!

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Charlie! You rock. The pictures are just what the doctor ordered. We'll have her knocking out dead hangs in no time...and I like how you assume I'll know how to tie the knots...waterknot, prussic...harkins back to my old Ranger battalion days. Thanks again.

Terry, Good luck at the games. Represent!

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Scott,

Figured you knew how to tie those knots. Harkens back to when a younger me used to do a little rock and mounain climbing. Actually, have toyed with the idea of climbing Grand Teton some time. Love those mountains!

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[QUOTE=Stephen R. Lampl;577261]BTW, I know you mentioned previously somewhere, but where did you get your rings?[/QUOTE]

WFS [url]http://www.roguefitness.com/store/rogue_rings.php[/url]

I really like them, they are metal not plastic, very nice feel. Same finish as our pull-up system. Nick just ordered a set too, he has plastic ones at the box. He likes the Rogue better too.

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Okay, so now I see everyone can outlift me at SP. But I will keep on working to gain strength.

I was not surprised to learn that Terry had the athleticism to be a pole vaulter in high school. I had the athleticism to be on the yearbook staff. It is amazing that Terry's Sophomore Record vault is now a height commonly accomplished by high school girls at State meets. Not trying to minimize your accomplishment Terry, just celebrating how the ladies and coaching have improved over the last 30 years.

Terry, Good luck at the Senior Games.

This coming Saturday I will be attending the Crossfit Games Qualifier at GSX in Fort Worth. I will not be competing, but will be cheering on Breck Berry, my cousin. I probably will not get to post anything until Sunday, but the main site may get up some info after Saturday's WODs. So, look for Breck's name near the top. He was 5th Nationally in '07 and 15th Nationally in '08.

Today I did
CFWUx3 w/assisted dips & pull-ups
Ran 6 mins. On treadmill

Did 3 rounds 21-15-9 of 60lb. full squat snatch and pull-ups
My time: 31:51
I know the snatch weight is feather-like. My PR is only 80 in the snatch. Remember I can't drop weights where I workout, so I have to make every lift. The light weight really allows me to focus on technique, and I have to do that or the lift is not going to happen. I reset on every snatch. I was my only judge, but I thought that I did a lot of nice-looking lifts today. I look forward to trying more weight in the future now that I added some confidence about my technique today.

My last comment. I have really felt challenged to get out of bed and get to the gym this week. My body has been saying:

"Don't go to the gym today. You are too old. You need to back off. Everything hurts and is sore because you are old. You can't keep this up. You need to go back to doing easy workouts. Just do some jogging and light weights. Take it easy. You are really aging and cannot be expected to keep this up."

I have answered:
"#@&*~ that! Get up and go!"

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[B]Terry[/B] - Good luck at the Qualifiers! I got a HUGE kick out of those clippings - The shorts and the tube socks brought back very fond memories of the teenage crush I had on Dwight Stones. While most girls were putting up David Cassidy posters, I had the June 14, 1976 Sports Illustrated cover of Dwight on my wall. What a fun memory trigger.

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Mark,

Feeling the same way today. Unmotivated. Thank God it's a rest day. Still have to get my game face on. I have a night flight tonight and the weather doesn't look to good.

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Today - 4/29/09 - 6AM on the North Shore with Patrick

[B]All Things Kettlebell[/B]
Worked with 4 sizes ranging from little and cute (presses) to big and scary (DLs):

3X
20 swings
20 shoulder presses (each arm)

3X
20 deadlifts
20 shoulder presses (each arm)
20 high pulls

Learned to do [B]Turkish Get-ups[/B]!! Note to self: Doing Turkish Get-ups on a brick sidewalk is brutal on the knees. Move 4-feet over and do in grass.

WOD:

[B]Uneven Diane[/B] with kettlebells
21-15-9
Deadlift, handstand push-up modified to

heavy kettlebell on right side, one size smaller on left - do 5 DLs - do a half-pivot so that the heavy one is on the left - do 5 - half-pivot, etc till round complete.

handstand push-ups modified to elevated feet pushups (on park bench)

7:10 - slowed down by DLs and whining - had trouble gripping the big, scary kettlebell in my left hand - push-ups were no problem.

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[QUOTE]It is amazing that Terry's Sophomore Record vault is now a height commonly accomplished by high school girls at State meets. Not trying to minimize your accomplishment Terry, just celebrating how the ladies and coaching have improved over the last 30 years. [/QUOTE]

It is amazing Mark...the pole technology is much different now...LOL...you know I have to have an excuse...:) that's what the old timers use to tell us when we were breaking records, they used aluminum poles before fiberglass. My pole vaulting ended that year, I snapped two poles and the second time was slightly injured, the Athletic director made me change my rated pole weight to something much stiffer, I could barely bend it, and when I did was usually out of control in the air. Back then most vaulters used a slightly lighter weight rating on the pole than their actual weight to get a good bend. I could never convince our AD, he was worried about an injury. So I quit vaulting and just did the sprints.

BTW Mark, don't underestimate yourself, most people our age are on the couch. I know very few friends my age that can do what you do, that includes all my athletic buddies, haven't found one that will do Crossfit with me. I think everyone posting here is in an elite group....either that or were are just a little crazy.

[QUOTE]shorts and the tube socks brought back very fond memories of the teenage crush I had on Dwight Stones.[/QUOTE]
Too funny Diane... Dwight Stone was one of my idols, I met him in high school before his world record..he was at 7'4" at the time. I went to a track camp down in Santa Barbara at UCSB the summer of 74. Steve Smith the world record holder in pole vault coached us for a week, Dwight Stone coached the high jumpers, Jim Ryan coached the distance runners, Wyomia Tyus coached the sprinters. They were all world class athletes, Jim Bush the UCLA track coach held the camp.

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[I][B]090429 WEDNESDAY

REST DAY.

[/B]Did nothing today - - feel great and ready to hit it tomorrow.[/I]

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[B]Senior Games Qualifier[/B]
50m sprint - placed 2nd in my age bracket but 3rd overall. Time was 7.6
Pole Vault - did about 15 jumps, could only clear 8 feet, was well above the bar when I went out at 8.5, but my form sucked..forgot how much there was to this event. Tied for last, only 4 guys doing it, I think the winning height was 9.5 feet.
Shot-put - 32 feet, 4th place - never was a shot-puter.
100M - couldn't run because shot-put event was at the same time, plus my hammies were really tight after all the vaulting/sprinting, did not want to risk it.

All in all...it was a fun day, met a lot of great people. Was amazed by some of these old track guys. The guy who won the 50 and 100 travels all around the country competing...sprints are his thing..and it definitely shows.

After the meet I went and did Angie
[B]WOD 4-29-09[/B]
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

26:44 RX'd

I am totally exhausted...really glad tomorrow is a rest day

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Terry,

Congrats on a great showing, despite not having ever put the shot before and being up against what sounds like a very competitive "field." Glad you had fun doing it. I sincerely hope that there are some age-defined CF competitions soon. I'd love to compete once I get my "chops" up more.

BTW, you did a fantastic job of knocking out "Angie" after the quals. I think I'd have been too fried to even consider a workout.

Take care!

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[B]Terry,[/B]

Thanks for the info on the rings. A couple of the guys who work out at my globo use the Elite II rings and love them, but I've heard the Rogues are great also.

BTW, it's so neat to have had the great athletes to provide coaching/workout sessions back in your HS days. I so wish that I'd gotten into the competitive track and field / gymnastics stuff back then, but I did not come from a sports-minded family. As the old saying goes, "When all the other guys were out playing with the football, I was home, bangin' on the keys."

[B]Mark,

[/B]I have to agree whole-heartedly with Terry; don't sell yourself short. Your snatch weight, for example, is about twice what I can do comfortably - - I do not have the technique or strength yet to properly execute them. Same with OHS. So..........practice, practice, practice is in my current vocabulary.....Nice work today, BTW! Also, I guess we old guys never really stop hurting. It took me near a week to get over the pain from doing the 100 45# thrusters. I have [I][B]never[/B][/I] been so sore. I was in a slump for about three weeks, but now feel more motivated than ever. But.......it sure is nice to stay in the rack for a while longer when you can....:D.

[B]Diane,

[/B]Loved reading about your workout today! Grass is definitely easier on the knees. Especially liked the "Uneven Diane" WOD. Looks like a great core-stability exercise.

[B]Charlie,

[/B]Wishing you the best for more motivation. Hope the weather cleared up enough that the flight was uneventful. Adverse weather [B]sucks![/B]

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[B]Diane,[/B]

I'm always amazed by your imagination to come up with great workouts with zero to very little equipment!

[B]Terry,[/B]

Great job on the qualifiers. It's tough when your mind remembers what you once could do, but now the body just doesn't seem to cooperate. I figure I am about half as fast as I used to be.

[B]Steve,[/B]

Flight went great. Helped my wife with her weight lifting today and during her rests, I picked up the bar and did a few overhead squats and some light presses. Really helped snap me out of my funk. Had low ceilings but the visibility was good. No thunderstorms to dodge. Rehacked my currency for night air refueling and night landings. Great crew and we had fun (at tax payers’ expense). This is the part of the job I love. Sometimes hard to believe I get paid for doing this!

:broc::broc::broc::broc::broc:

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[QUOTE=Stephen R. Lampl;578067]Thanks for the info on the rings. A couple of the guys who work out at my globo use the Elite II rings and love them, but I've heard the Rogues are great also.[/QUOTE]

Steve,
I think they are both great, Nick has the Elite II at the box, they all work fine, I just like the look and feel of heavy metal and they don't swing around as much when you jump off. But it's all personal preference. You will be happy with either one I am sure.

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Diane,

Nice uneven "Diane". I like uneven kb work. I tried a similar one with uneven kb high pulls (not sdhp's, but kb high pulls). Really impacts the core.

Terry,

Great job at the qualifiers. Really cool that you were coached by some track/field legends. Also kudo's for knocking out Angie after a comp.

Charlie,

Glad to hear that your flight went great and that you get to do what you love.

Mark,

Not to beat a dead horse, :horse: , but there are few folks of any age putting in the work that you do.

Yesterday was a rest day.

4/29 Finished the 3 day cycle starting back into the CFSB round 2.

Made up shoulder presses (one of my Achilles' Heels) that were postponed by birthday FF:

45x5, 65x5, 85x3, then WS of 95x5, 100x5, stop. Followed with "high" rep set of 80x12.

Back Squats:

45x5, 135x5, 185x3, 205x2, then WS of 225x5, 235x5, stop. Followed with "high" rep set of 205x12.

Easing back into the strength work after about 3 week hiatus. For Met-Con, I watched by 17 year old son do 50' walking overhead lunge (45# bar) and 21 burpees, 5 rounds, while wearing a 40# weight vest. I don't think I'll be trying that one any time soon.

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Scott,

Just read the WOD your son did. Now I feel old. Ouch.

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Today while wearing my chucks, but not my tube socks I did the following:

warm up consisting of:
1600m C2 in 8:30
3 rounds of
10 BW squats
7 DH chin ups
15 kipping pull ups
5 smith machine assisted HSPU
10 GHD

then a made up WOD completed in 15:33 of:
21-15-9
#65 thrusters
#35 K-bell swings
burpees (PFSS)

Charlie, BTW, what are you flying? Something I could jump out of or something I could call for help that makes bad people go away?

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Terry-
Sounds like you had fun at the Senior Games. I bet you weighed a little less as a Sophomore vaulting in high school. I would not have the courage to pitch my body up in the air like that no matter how high-tech my pole.

Today I did Shoulder Press 1-1-1-1-1-1-1
I did 115-120-125(f)-115-115-115-120-115

I will also share a couple of competition stories. There was the time I beat Jim Ryun (3:51.1) in the mile. He turned 62 years old yesterday, by the way. I was in my late 20's or early 30's, and he would have been around 40. He came to Waco to run in 5K Race. He was sponsored and was there just to promote the event. He did run in the race. I went out in 5:55 for the first mile (Had a 5K PR in the 19:00's back then), and I went by the 1 mile marker just a few strides ahead of Jim. He passed me about 100 yards later, and I never saw him again. His legs were pistons. But it has always given me a grin to say I beat Jim Ryun in the mile.

I lost to Lance Armstrong in the Waco Triathalon ( 1K swim, 30K Bike, 10k run)in 1987 too. Lance was 15 at the time. He won the triathalon in Waco, and hopped on his bike and rode it back to Dallas. I am not kidding.

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Rest Day

I wish I could take credit for the inventiveness of my workouts lately, but I can't. I've been working one-on-one with one of the best trainers in the area. He was my former trainer at my original globo and he was the one who introduced me to CrossFit (he has a L-1 cert). I'm so happy to be back with him. He's the reason I get up at 5AM and haul my behind down to the North Shore. He's killin' me but I love every minute of it.

Mark - Great stories!

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[B]2009 04 30[/B]

[B]"Elizabeth"[/B]
21-15-9 reps of:
Clean 135 pounds
Ring dips

[B]WU:[/B] 1500m row at mod-effort pace
[B]CWU:[/B] 6/10/10/7/3/5 (added one more PFSS and GH sit up)
[B]Lift WU:[/B] Hang squat cleans w/ weighted PVDx5, bar x5; then squat clean 75x3

Scaled wt to 115lb. Sub’d jumping ring dips, but raised bottom of ring to 45” from floor (up from 42.5).

[B]Time[/B] – 15:41.8

[B]Notes:[/B]
1. Pretty good form on all squat cleans.
2. Squat cleans have moved to the top of the list of “soul sucking” exercises. Burpees are down to number three.
3. 115 lbs was heavy for me. On the third squat clean, I actually dropped the weight and was considering reducing the weight. Then I thought about Mark and his FF battle with the Burpees and decided to not give up. These SC’s were hard on me. I spent some time kneeling on the floor gasping and dry heaving. But it felt good to finish that last clean. Mark, your grit and determination were an inspiration for me today. Thanks!!!! :thanx:

[B]Scott R,[/B]

You sure work out pretty hard for a guy with knee problems.

For all my friends :broc::broc::broc::broc:

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[QUOTE=Charles Pyke;578755]
1. Pretty good form on all squat cleans.
2. Squat cleans have moved to the top of the list of “soul sucking” exercises. Burpees are down to number three.
3. 115 lbs was heavy for me. On the third squat clean, I actually dropped the weight and was considering reducing the weight. Then I thought about Mark and his FF battle with the Burpees and decided to not give up. These SC’s were hard on me. I spent some time kneeling on the floor gasping and dry heaving. But it felt good to finish that last clean. Mark, your grit and determination were an inspiration for me today. Thanks!!!! :thanx:
[/QUOTE]

Nice job Charlie...I hear you on the SCs...but Burpees are still on the top of my list...probably change my mind on that...after we do Elizabeth. I think the problem was you gave up one broccoli to say Thanks to Mark :)
I think you need more :broc::broc::broc:

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Wednesday 84 pullups 15 & 10 sit ups
Thursday 21 15 9 @ 95 lb cleans- 21 15 9 ring dips- all broken
I back off the lb on the cleans as I turned my ankle Wednesday at work:oops0000:

thats good stuff Charlie.

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Buy In: CFWU - Rnds

WOD:
21-15-9
Power Hang Cleans (95 lbs)
42-30-18
Bar Dips

Time: 11:07

My Form for the cleans was lousy. I've decided to forget about trying to increase in weight and instead deconstruct my form so that I can get it right. In this case I probably should have cleaned 65 lbs just so I could make sure that my form was solid. It's going to be hard because I look forward to "adding to my numbers" and working on form will probably mean that I lose significant weight. I just got to check my ego at the "door".

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[I][B]090430 THURSDAY

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]SCFWU (Steve's CFWU X 2)
[/B]Arm Circles (once)
"Chorus Line Kicks" X 10 each leg
Lateral leg swings X 10 each leg
Shoulder Pass Thru X 10
Body Circles X 10 ea direction
Trunk Rotations X 10 ea direction
Push-ups X 20
OHS X 10
GHD situps X 25
Back Extensions X 25
Pull ups X 5
PFSS (Pain Filled Soul Suckers - - AKA Burpees) X 10

[B]WOD Warm-up: Worked on Cleans.
[/B]PVC X 15
45# Bar X 10
95# X 5
115# X 5
[COLOR=Red][B]135# X 5 - PR[/B][COLOR=Black](by a long shot. Got 125# for one rep 090310. I think my form "clicked." The bar just flew up the first three reps. Reps 4 and 5 got pretty ragged, so dropped to 95# for the WOD).
[B]Dips (bar): [/B]Got 7 strict bar dips with good depth but pain from bursitis in R/shoulder told me it wasn't quite ready.....
[/COLOR][/COLOR][B]
WOD: "Elizabeth"
For time, 21-15-9 of:
135# Cleans > Subbed 95#
Ring Dips > Subbed Dips between two benches (R/shoulder still painful)
Time: 5:06 [/B](First time doing this WOD)

[B]Other "Stuff"
Decline Push-ups: [/B]Feet on third steps - Max reps
20, 19, 12. Rested 90 sec between sets.
[B]Pull-ups: "Recon Nancy Program" - [/B]Did these in no special order, as I felt like it....
[B]Dead Hang: [/B]3, 3, 4, 3, 2, 4 = 19.
[B]Rope Pull-ups: [/B]2, 2, 2, 2 = 8.
[B]Kipping Practice: [/B]5, 3. Gave up on these - - not getting up to bar. WT?
[B]1/2 Pull-ups (from top):[/B] Lowered down half way, pulled all the way up = 5. Gonna do these more often. I think these are just the ticket for helping to develop C2Bs![/I]