Cary CrossFit

Max Pullup - Final time for January Pullup Challenge

Overhead Squat: 5 x 3

As many rounds as possible in 12 minutes of:
7 One Arm KB Swing R
7 De Load Pushups
7 One Arm KB Swing L
14 Box Jumps

Due to do our upcoming USTFCCCA Coaches Academy course we will be closed for all training sessions this upcoming Friday evening (Feb 4th 5pm Scholastic & CrossFit classes; 6pm CrossFit) and Saturday morning (11am CrossFit and Scholastic). At the time of this writing, the weather forecast doesn’t look good for Friday and Saturday but if this should change we will hold classes outdoors. If the weather forecast should change enough to permit outdoor classes we will make an announcement no later than Thursday.

Tomorrow, Monday January 31st, is the last day to update your marks for the January Pullup Challenge. All clients are eligible to compete. We’ve already seen some amazing improvements as well as a new men’s facility record (45!).

Cindy…as many rounds as possible of 5 pullups, 10 pushups, 15 squats as possible in 20 minutes

4 x 40m Walking Lunges

Max Pullups

Squats: 6 x 6….every rep followed by 40m sprint
DB Bench Press: 4 x 6
RDLs: 3 x 10

1000m Row Time Trial

5 Rounds:
8 KB Swing
12 KB Deadlift
16 KB High Pull

We’ll be doing our follow-up testing for the January Pullup challenge over the next couple days. All clients (Olympic development, professional, CrossFit, and Scholastic) are eligible to win the challenge. The winner will take home their choice of a $25 Starbucks or iTunes gift card. More importantly, they’ll be able to pound their chest with the pride of knowing that they improved more than anyone else in one of the most fundamental exercise movements known to mankind. Here are the challenge rules:

• We’ll use the most recent pull up rep max for existing clients. Clients that cannot currently do a pull ups will start with a value of 0.
• At the end of January we will provide several opportunities to test your rep max. If for whatever reason you achieve a higher rep increase earlier in the month that will count towards the challenge.
• Our usual in-house movement standard for pull ups will apply:
  • arm straight to chin over the bar on every rep;
  • moderate kip allowed;
  • feet cannot touch the ground at any point;
  • any grip or width can be used.
• All current Athletic Lab clients are eligible for consideration
• The winner will be the person with the greatest increase (in reps) over their existing pull up rep max will be declared the winner

Max Pullups
Back Squat: 4 x 20

5 Rounds on 3’ Interval of:
40m KB Straddle Walk
20 Pushups
40m Run
20 Rocket Jumps

Speed Deadlift: 6 x 3
Shoulder Press: 4 x 5

8 Sets of the Following Triplet:
10 KB Swings
10 Back Extensions
10 Thrusters

Front Squat: 8, 6, 6, 4, 4

Superset:
Hand Stand Pushup: 3 x 4
Pullups: 3 x 10

3 Rounds on 5’ interval
40m Lunges
15 V-Ups
40m Frog Jumps
15 Burpees
40m Lunges
15 Pushups
40m Sprint