Thursday – 151105

Frank Merz

While the judging standard for the pullup is simply to get your whiskers just a hair over the bar, (pun intended), greater gains are made by pulling the bar all the way to your collar bone, or simply pulling your elbows to the back of your rib cage.

I suppose the extra distance above the bar that your chin travels might slow your time a skosch, but the extra GAINZ you make in the back and lats from the fuller reps make it more than worth it. (Ladies love large lats.)

Strong Work here, Frank.

P.S. – Last night’s poll seems to have been one of the most hotly debated topics I’ve ever posted. I just narrowly edged out Rob by a count of 25 to 23. To whomever rightly commented that the damper setting is indeed effected by the duration rowed – whether it be shorter/longer distance or fewer/greater calories rowed – kudos to you. I agree wholeheartedly. Also worth noting: “Just row harder!!” is equally excellent advice.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Deadlift
5×5 @ 70%
1×5+ @ 70%
– Use working 1 RM or 90%
– Stop 2-3 reps shy of failure

WOD

For Time:

20 Toes to Bar
20 Box Jump Overs 24/20
20 Pullups
20 Box Jump Overs 24/20
20 Ring Dips
20 Box Jump Overs 24/20
20 Pullups
20 Box Jump Overs 24/20
20 Toes to Bar

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