How to drop from the pull-up bar safely


Five rounds for time of:
400m Run
30 Box Jump, 24 inch box
30 Wallball shots, 20 pound ball

Scaled/intermediate version: 3 rounds
Advanced (RxD) version: 5 rounds


MWOD 281, Runner’s legs and hip extension

Compare Kelly time to January 18. Post time to comments.

CONGRATULATIONS to Ellen and Lokey on their engagement!!

Lokey’s timing is perfect because Rouge Fitness now offers a wedding/gift registry!


Olympia Sports Supplements is now open on West 7th Street (by the sushi place and bowling alley). One of their guys, Chris, CrossFits at CrossFit 817 and stopped by last week and left several coupons for a free smoothie and savings on purchases (look for the coupons on the front table). Be sure to drop by and see them. If you go, be sure to post to comments to let us know what you think!


A friend of mine sent me this video, and it’s greatness. This video tracks the bar path (in blue) AND the torque of the shoulder in green. Watch for a couple of things: first, notice the lifters keep their shoulders in front of the bar for as long as possible. Watch the green path and see how the shoulders stay in front of the bar, and as the athlete gets a good, explosive finish, the shoulders come back. Remember, shoulders lead, arms follow.

The second thing to watch for is the path of the bar (the blue line). From the ground, the path of the bar moves back into the hips, THEN goes vertical. (You sometimes hear this called the “scoop”). The path of the bar is never vertical from the ground! It’s so hard to be patient and get the bar back to the hips, and get that big FINISH! The athletes are fast getting under the bar because of their patience in hitting ALL of the positions. Remember, slow is smooth, smooth is fast.

Post thoughts to comments.

Tuesday WOD, July 12, 2011

16 thoughts on “Tuesday WOD, July 12, 2011

  • July 11, 2011 at 6:31 pm

    I bet Ellen’s parents are PISSED!

  • July 11, 2011 at 9:55 pm

    Congrats Lokey. She is definitely your better half.

  • July 12, 2011 at 6:30 am

    26:51 RX’d. Yea, I echo Mr. Tank, have fun this afternoon kids. Just remember, it’s only 150 box jumps and 150 20 lb wall balls with a few sprints in between.

  • July 12, 2011 at 7:13 am

    Congrats Lokey!

  • July 12, 2011 at 7:49 am

    30:04 advanced (rxd) version; that sounds better

    still sweating…time to move on to other parts of the body than legs.

  • July 12, 2011 at 8:46 am

    26:11 for 3 rounds. Brutal.

    Big turnout at the rooster class this morning.

  • July 12, 2011 at 10:29 am

    Congrats Ellen!!

    Just have to brag on my brother for a second, In Austin and Chris did “Fran” this am.
    2:35.4 Rxed He’s a machine!!!

  • July 12, 2011 at 10:38 am

    I hope Amie isn’t teaching how to get properly dismount the pullup bar.

  • July 12, 2011 at 11:02 am

    David-that is so funny!!! (For those of you not around summer 2009, I had a less than stellar dismount from the pull-up bar..I’ve learned.) I am teaching 4:15 class today, so if you stop by, maybe you can see the re-enactment (Ryan Shupe does it best!) 🙂

    I have a love/hate relationship with box jumps. Two weeks ago, I decided to dent up my right shin on the box by jumping INTO the front of it, and not on top of it. I decided today would be a good day to do the same thing on the left side, so now, the dents match. So, I have no idea what my time was today because I had to stop and tape up my legs during round 1, and by round 3, they hurt so bad I quit at 3 rounds.

    I also discovered I’ve not eaten enough the past few days, and my WODs have really tanked this week. My goal today is to eat and eat big (veggies, protein, etc.)

  • July 12, 2011 at 1:01 pm

    Thank you guys!!

  • July 12, 2011 at 4:34 pm

    Good potential future workout:

    4 minutes row (for cals)
    3 minutes max pull-ups
    2 minutes KB swings, 1.5/1pd
    1 minute box jumps, 24/20
    -ex: athlete scores 83 calories on the row, 82 pull-ups, 51 KB swings, and 19 box jumps. athlete will earn 235 points

  • July 12, 2011 at 6:08 pm

    27:48 – 5 rounds

  • July 12, 2011 at 7:49 pm

    My legs are toast. 5 rds at 25ish

  • July 12, 2011 at 10:09 pm

    33:46, 3 rounds.
    In case you’re wondering I hated this workout, least favorite I have done EVER. And it pretty much sucked, thank you 🙂

Comments are closed.