Wednesday, September 15, 2010

Wednesday, September 15, 2010


With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able.

Use as many sets each minute as needed.

This workout is scored by both the number of minutes and total pull-ups completed.

workout courtesy of crossfit.com

then, “Four-ten
for time:
two rounds; rest one minute between rounds,
tabata burpee*
+ 1-mile run

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. There is no rest between the second Tabata round and the one-mile run.

This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.

Compare all results to January 20, 2010.

7 Comments

  1. b-kay | September 15, 2010 at 9:57 am
     

    –Scores–
    Kris C.: 7 rounds + 6x pull-up, 3, 4, 16:48 (sub: jump-stretch pull-up, red)
    Robbie S.: 10 rounds + 8x pull-up, 5, 4, 17:42
    Jessy C.: 11 rounds + 7x pull-up, 4, 3, 18:35 (sub: jump-stretch pull-up, red)
    Kevin W.: 9 rounds + 4x pull-up, 4, 4, 18:33 (sub: jump-stretch pull-up, blue)
    Amy D.: 9 rounds + 9x pull-up, 4, 2, 18:05 (sub: jump-stretch pull-up, red)
    Jared M.: 14 rounds + 7x pull-up, 5, 4, 17:06
    Emilie L.: 9 rounds + 4x pull-up, 5, 4, 16:50 (sub: jump-stretch pull-up, green)
    Tamra F.: 7 rounds + 7x pull-up, 5, 4, 19:59 (sub: jump-stretch pull-up, red)
    Derek B.: 8 rounds + 8x pull-up, 6, 5, 16:15 (sub: jump-stretch pull-up, red)
    Ryan B.: 6 rounds + 2x pull-up, 3, 4, 16:18 (sub: jump-stretch pull-up, blue)
    Alex M.: 11 rounds + 11x pull-up, 4, 4, 15:31
    Carlos R.: 7 rounds + 3x pull-up, 5, 3, 16:43
    Neil A.: 11 rounds + 4x pull-up, 5, 4, 16:13
    Sidra C.: 5 rounds + 5x pull-up, 4, 3, 19:22
    Josh M.: 12 rounds + 8x pull-up, 5, 5, 16:07
    Ryan D.: 6 rounds + 4x pull-up, 5, 4, 15:24
    Caitlin S.: 11 rounds + 7x pull-up, 5, 5, 16:10 (sub: jump-stretch pull-up, red)
    Bill G.: 8 rounds + 8x pull-up, 6, 6, 16:35
    Mayra C.: 11 rounds + 7x pull-up, 4, 4, 19:02 (sub: jump-stretch pull-up, red)
    Brian T.: 14 rounds + 7x pull-up, 5, 4, 17:36
    Jeremy N.: 10 rounds + 10x pull-up, 5, 5, 17:08
    Charles H.: 12 rounds + 9x pull-up, 4, 4, 18:28
    Ivy F.: 9 rounds + 9x pull-up, 3, 3, 19:15 (sub: jump-stretch pull-up, red)
    Jeff W.: 9 rounds + 4x pull-up, 4, 4, 18:15
    Christine S.: 15 rounds, 5, 4, 10:46 (sub: bodyrow, no pushup burpee, 50x lunge)
    Christy P.: 16 rounds + 11x pull-up, 6, 6, 16:45
    John S.: 9 rounds + 8x pull-up, 5, 3, 18:37
    Roselena R.: 8 rounds + 7x pull-up, 3, 2, 18:55 (sub: jump-stretch pull-up, red)
    Ralph B.: 7 rounds + 5x pull-up, 5, 4, 16:53
    Drew P.: 7 rounds + 2x pull-up, 5, 4, 18:17
    Livia S.: 9 rounds + 8x pull-up, 3, 3, 18:33 (sub: jump-stretch pull-up, blue)
    Johnny A.: 6 rounds + 5x pull-up, 4, 3, 17:56 (sub: jump-stretch pull-up, red)
    Mead O.: 3, 3, 23:36
    Jen M.: 5 rounds + 5x pull-up, 5, 4, 18:16
    Ted K.: 6 rounds + 5x pull-up, 5, 5, 16:44 (sub: row)
    Glenn C.: 7 rounds + 3x pull-up, 5, 4
    Joseph P.: 9 rounds + 6x pull-up, 2, 0, 21:19 (sub: bodyrow)
    Joe P.: 11 rounds + 6x pull-up, 5, 3, 19:20
    David S.: 10 rounds + 7x pull-up, 5, 3, 17:37
    Dave R.: 11 rounds + 7x pull-up, 7, 5, 17:47
    Tod C.: 7 rounds + 7x pull-up, 3, 3
    Scott L.: 7 rounds + 3x pull-up, 4, 4, 19:23 (sub: jump-stretch pull-up, red)
    Tim H.: 7 rounds + 6x pull-up, 4, 3, 17:41 (sub: jump-stretch pull-up, red)
    Sean M.: 10 rounds + 9x pull-up, 3, 3, 19:21
    Adam C.: 10 rounds + 4x pull-up, 6, 4, 16:34
    Set S.: 10 rounds + 9x bodyrow, 3, 13:55 (sub: bodyrow, 1 tabata round)
    Thomas M.: 11 rounds + 11x pull-up, 5, 4, 16:40
    Andrew R.: 12 rounds + 4x pull-up, 5, 4, 18:50
    Adam H.: 6 rounds + 6x pull-up, 4, 3, 18:40
    Chuck D.: 6 rounds + 7x pull-up, 3, 2, 20:26 (sub: jump-stretch pull-up, green)
    Chad F.: 7 rounds + 7x pull-up, 6, 4, 18:47
    Tyler P.: 7 rounds + 4x pull-up, 5, 5, 19:46
    Stuart W.: 8 rounds + 6x pull-up, 7, 6, 17:34
    Leota B.: 12 rounds + 12x pull-up, 4, 4, 19:56 (sub: jump-stretch pull-up, blue)
    John B.: 11 rounds + 10x pull-up, 5, 5, 15:40
    Sean F.: 10 rounds + 7x pull-up, 5, 4, 16:11
    Wayne C.: 9 rounds + 8x pull-up, 4, 4, 18:30
    Anne M.: 9 rounds + 7x bodyrow, 3, 13:34 (sub: bodyrow; 1 tabata round)
    Lee P.: 8 rounds + 3x pull-up, 4, 4, 19:00
    Leigh T.: 4 rounds + 4x pull-up, 4, 2, 18:52 (sub: jump-stretch pull-up, red)
    Jenn J.: 6 rounds + 3x pull-up, 4, 3, 18:16 (sub: jump-stretch pull-up, red)
    Antonio G.: 8 rounds + 8x pull-up, 5, 4, 16:21
    Katherine C.: 8 rounds + 8x pull-up, 4, 4, 18:10 (sub: jump-stretch pull-up, green)
    Todd C.: 8 rounds + 7x pull-up, 4, 3, 17:27 (sub: jump-stretch pull-up, green)

    Reply
  2. mike | September 15, 2010 at 10:25 am
     

    Neil asked for my recipe for paleo french fries, and when I was done writing him the recipe, i thought others might want it. So, here goes…

    In a very wide pan (lots of surface area), i like to get a liberal amount of olive oil real hot (highest heat setting), then throw in a generous handful or two of green beans. You want enough to cover the bottom of the pan, maybe a little more, but not 3+ layers deep. Haricot verts, the thin french string beans work best; frozen is fine.

    It’s gonna sizzle, so keep a cover handy for the first few minutes so you don’t splattered in the eye! Then sprinkle about 1 tbsp cumin all over it, and a little bit of sea salt and some chili powder. Turmeric is nice too. Turn it all over a couple times to get the spices on it, and then let it sit — don’t touch it! Don’t cover it either — you want it to dry out. the point is to burn the bottom. Then flip them over and burn the other side. Don’t burn ’em black, go for a deep golden brown. the result? green bean french fries. You could eat with ketchup, but that wouldn’t be paleo…

    Reply
    • tubameat | September 15, 2010 at 11:54 am
       

      this sounds delicious! i love well cooked veggies.

      if i may….

      it could most likely be done in a hot oven less messily and without blasting away your olive oil on the stove top. if you tossed the beans in the oil so the spices would stick, then threw them in the oven at say, 450 (?) for awhile you would probably get a similar result.

      omma gonna try it!

      Joe P? anything?

      lurking,

      Steve D

      Reply
      • mike | September 15, 2010 at 2:29 pm
         

        Steve!

        yea, i’ve tried it that way, and it totally does work and uses less oil, but it takes a lot longer… and I’m generally impatient when it comes to preparing food.

        m

        Reply
  3. TinkWants2GetStronger | September 15, 2010 at 11:50 am
     

    And i can attest to the fact that it’s delish! 😀 thanks Mikey

    Reply
  4. Mrs. F | September 15, 2010 at 2:19 pm
     

    For those of you who haven’t gone to the MPH Fight Gone Bad Team members’ giving sites yet, I thought I would point out that Joe P has set a goal of $1000 (one THOUSAND) dollars! LET’S GET BEHIND HIM!

    Count down to FGBV is on- only 10 days until we get in the fight!

    Reply
  5. christyphillips | September 15, 2010 at 7:50 pm
     

    My pullup score was: 16 rnds + 11

    Hey 8am class,

    Thanks for being so positive even though I bought you 40 penalty burpees. This was classic Christy- let one frustration (being late), turn into the next (not happy with pullup performance), turn into the next (POWs between burpees), turn into the next (slow, tired on the run). Like I said in my games write-up: don’t let the perfect be the enemy of the good. Just. Work. As. Hard. As. You. Can.

    I had a bad day and brought you all down with me. I apologize and I won’t let it happen again.

    Thanks,
    Christy

    Reply

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