080406 SUNDAY

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JJ & Moises grinding out 30 Muscle Ups for time.

CF Main Workout: The Pull-up Ladder

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

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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  • Craig

    Want bigger back squats? Start incorporating loaded back squats into your wods – ideally bw or heavier. CF has very few, if any, wods with loaded back squats.

    I got to 550lbs+ in my younger days by loading the bar for sets of 20, 10, and 5.

    If you want bigger back squats by replacing air squats with loaded squats.

    The downside? Your ass and legs are going to get bigger, fairly quickly. You’ll also likely run slower, especially at distance.

  • Craig

    Btw, 1 hour run with the dogs today in Shell Preserve along the ridge trail off Sutherland Dr & Walnut. Awesome.

    http://www.ci.walnut-creek.ca.us/pdf/map.shell%20ridge.pdf

    Bosco did great – its been almost a year (May 4, 07) since he was run over by a truck in front of the Shed. I am so grateful to have him back out on the trail chasing ground squirrels. He’s got a little hitch in his step, but otherwise you’d never know he’s got 9 screws in his spine and leg and a synthetic achilles tendon.

    Dogs don’t look back with regrets, nor, look forward with hope, they simply enjoy life right now for what it is.

  • ultrasarah

    ive never estblished my baseline for CFT. i did it today after i pracitced my kips…

    CFT-365

    thanks to carry, kevin, rick, jorgy and a special thanks to jen for helping with olive while i threw around a bit of weight!!

  • ultrasarah

    craig-

    ive heard you talk about hosting a cert…are you still considering it?