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Components
Weighted Pull-ups
Nicole
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Weighted Pull-ups + Nicole - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
72 (41/31)
Workout
Weighted Pull-ups + Nicole
Warm-up
200m Run
15 GHD Hip Extensions
10 Toy Soldiers
10 Walking Toe Touches
15 Scap Pull-ups
15 Ext Rot and press
15 Band Pull Aparts
5 Big Kips
2 Rounds:
10 DB Rows / arm (moderate)
30 Hollow Rocks
:45 Couch Stretch / side
Strength
Weighted Pull-ups (Build to 1RM)
The Strict Pull-up
15 minutes
Any grip variant is acceptable, but please note it in the comments.
Metcon
Nicole (AMRAP - Reps)
20-Minute AMRAP of: 400m Run Max Rep Pull-ups
Score is number of total pull-ups completed.
On this benchmark workout, we want you to scale as little as possible. (1) If you have the capacity to only do a few unassisted, you'll still build some volume over 20 minutes and still achieve a great workout regardless. (2) It'll set a standard on the workout to truly measure your progress each subsequent time you do it.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 24, 2018
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 1 @ 134 lbs
Failed 143 & Claudia on my back
2
Mike
Tighe
12pm CrossFit
1 x 1 @ 117 lbs
palms in
3
Shaun
Storm
6pm CrossFit
1 x 1 @ 100 lbs
first weighted pull up in months
4
Robert
Christie
7am CrossFit
1 x 1 @ 93 lbs
5
Private
6am CrossFit
1 x 1 @ 90 lbs
5
Nate
Cobb
8am CrossFit
1 x 1 @ 90 lbs
last rep chin up grip
6
Brian
Kent
7pm CrossFit
1 x 1 @ 85 lbs
6
Rob
Fletcher
12pm CrossFit
1 x 1 @ 85 lbs
7
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 81 lbs
8
Adam
Gelfand
12pm CrossFit
1 x 1 @ 80 lbs
95 chin even w bar
8
Brad
Damon
6am CrossFit
1 x 1 @ 80 lbs
reverse grip, 72 overhand grip
8
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 1 @ 80 lbs
71lb overhand. failed 80oh.
8
Denver
Guess
5pm CrossFit
1 x 1 @ 80 lbs
8
Private
5pm CrossFit
1 x 1 @ 80 lbs
8
Ryan
Holcombe
7pm CrossFit
1 x 1 @ 80 lbs
9
Chris
Christian
5pm CrossFit
1 x 1 @ 76 lbs
9
Joshua
Holmes
5pm CrossFit
1 x 1 @ 76 lbs
10
Olivier
Derei
7pm CrossFit
1 x 1 @ 73 lbs
11
Bill
Curci
5pm CrossFit
1 x 1 @ 71 lbs
ran out of time - could have done more
11
Jay
Cortez
5pm CrossFit
1 x 1 @ 71 lbs
12
Brandon
Gonzalez
12pm CrossFit
1 x 1 @ 60 lbs
13
Andrés
Herrera
4pm CrossFit
1 x 1 @ 59 lbs
chin up / start heavier next time
14
Jim
Sirovy
4pm CrossFit
1 x 1 @ 55 lbs
15
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 54 lbs
15
Tom
Brown
5pm CrossFit
1 x 1 @ 54 lbs
overhand
16
Chad
Baker
12pm CrossFit
1 x 1 @ 53 lbs
Worked up to my heavy. Felt great.
16
Jim
Pinkerton
6am CrossFit
1 x 1 @ 53 lbs
17
Eric
Macpherson
4pm CrossFit
1 x 1 @ 52 lbs
18
Ryan
Creer
6pm CrossFit
1 x 1 @ 50 lbs
19
Scott
Kellner
6am CrossFit
2 x 1 @ 44 lbs
Multiple attempts at this weight. Focusing on the form
20
Ilya
Zavalov
12pm CrossFit
1 x 1 @ 43 lbs
21
James
Tamashiro
7am CrossFit
1 x 1 @ 35.28 lbs
overhand grip
22
Samer
Mansour
5pm CrossFit
1 x 1 @ 35 lbs
23
Fabricio
🦍
12pm CrossFit
1 x 1 @ 20 lbs
24
William
Rico
4pm CrossFit
1 x 1 @ 12 lbs
25
Zach
Jones
4pm CrossFit
1 x 1 @ 10 lbs
ovrhand
26
Akhil
Alluri
7pm CrossFit
1 x 6 @ 5 lbs
26
Giovanni
Barranco
4pm CrossFit
1 x 1 @ 5 lbs
over hand
27
Eric
Svensen
6am CrossFit
1 x 1 @ 0 lbs
blk/band
27
Mark
Townley
12pm CrossFit
1 x 1 @ 0 lbs
Body weight
27
Salvador
Urena
4pm CrossFit
1 x 1 @ 0 lbs
Blue band
Female Clients
1
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 57.5 lbs
53lb KB+2.5lb+ 2lb belt
2
Alicia
Dolan
6am CrossFit
1 x 1 @ 53 lbs
+ belt
3
Private
4pm CrossFit
1 x 1 @ 50 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 1 @ 38.5 lbs
Normal grip
5
Maria
Mercado
6pm CrossFit
1 x 1 @ 36 lbs
6
Laura
Ringgold
12pm CrossFit
1 x 1 @ 26.46 lbs
Reverse grip
7
Genesis
De Jesus
12pm CrossFit
1 x 1 @ 25 lbs
7
Kym
Janke
12pm CrossFit
1 x 1 @ 25 lbs
7
Patricia
Brown
6pm CrossFit
1 x 1 @ 25 lbs
8
Kim
McGrath
5pm CrossFit
1 x 1 @ 23 lbs
shoulder felt pretty good
9
Kelly
Hill
6pm CrossFit
1 x 1 @ 17.5 lbs
10
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 11 lbs
Normal Grip, almost got 12.5
11
Theresa
Brinsa
12pm CrossFit
1 x 1 @ 6 lbs
12
Private
6pm CrossFit
1 x 1 @ 5 lbs
12
Kait
Pollen
6am CrossFit
1 x 1 @ 5 lbs
13
Kate
Kent
8am CrossFit
1 x 1 @ 2.5 lbs
5 lbs with a tiny kip
14
Olga
Marchuk
12pm CrossFit
1 x 6 @ 0 lbs
14
Jasmine
Poon
8am CrossFit
1 x 2 @ 0 lbs
2 orange bands
14
Vienna
Kaiser
8am CrossFit
1 x 2 @ 0 lbs
purple and black then just missed purple small red with 1 rep
14
Alissa
Cobb
6am CrossFit
1 x 1 @ 0 lbs
thin black
14
Beth
Gray
4pm CrossFit
1 x 1 @ 0 lbs
thin red/thin black overhand grip
14
Camille
Chamberlen
7am CrossFit
1 x 1 @ 0 lbs
black band
14
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 0 lbs
mixed reverse grip PU w no bands!
14
Gracie
Laciste
4pm CrossFit
1 x 1 @ 0 lbs
Orange band
14
Janis
Green
7am CrossFit
1 x 1 @ 0 lbs
db row - 55#
14
kasey
stark
12pm CrossFit
1 x 1 @ 0 lbs
body weight
14
Lauren
Gray
4pm CrossFit
1 x 1 @ 0 lbs
blue and purple bands
14
Libby
Lefanowicz
5pm CrossFit
1 x 1 @ 0 lbs
medium band and small band
14
Sarah
Ross
6am CrossFit
1 x 1 @ 0 lbs
almost got one with 2 really skinny bands
14
Taylor
Hempy
6am CrossFit
1 x 1 @ 0 lbs
Two smaller bands
14
Teresa
Swanson
4pm CrossFit
1 x 1 @ 0 lbs
Bodyweight, no bands! Attempted 5lbs
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