Weighted pull-up, test for 1RM

Followed by, 21 – 15 – 9 of:

Push press, 1RM shoulder press weight


Post time to comments.


Chris is leaving for a little vaca in Australia next week – have fun!!!

Workouts, rest days and nutrition
We have had some inquiries as to the best way to "schedule" rest days.  Most of us have a ton of things on our plates, it is best to plan ahead.  Take out a blank calendar and fill in a few pieces of information, first your days off from work (the most important, right?!?).  Next, your work schedule including hours.  Now ask yourself a few questions, do you participate in a sport or other activity that needs to be included?  Even if it is wanting to mountain bike on Saturdays, write that on the calendar with expected times.  Now you have a good idea of what times you have available for workout, rest days and meal planning.
Is there a day in there that you know you can fill in rest days?  Rest days being NO physical activity.  For example; if you work M-F and mountain bike S&S, then you need to plan a rest day during the week.  An example could be; workout Monday and Tuesday, rest Wednesday, workout Thursday and Friday, bike Saturday and Sunday.  If that is too much, see if you can squeeze in a WOD during the weekend and take Friday as a rest day too.
Okay you have everything on the calendar now except two very important things, workouts and meal prep.  First, how many days are you able to workout?  Say it's three, plug in those three days, trying to add them in during work days first, to keep your off days as relaxing and "FUN" as possible.  
Now choose a day of the week to prep some food.  It will only take a few hours and can make your whole week run so much smoother.  Use this two hours to grill meat, cut veggies, or make a few meals that will be ready when you don't have time to cook.  
This will take less then an hour to plan out the whole month.  Bonus, you've included your "FUN DAYS".  Hate this much routine?  Leave some days blank to feed your impulsive side.  Either way, this will help you stay on track with not only your workouts, rest day, and meal planning, but also those fun sports we love to do in Colorado. If you need help fitting a few things in, sometimes another mind can help.  E-mail your calendar and desires.  We'll help!


  1. Jeff McDowell :

    Good WOD today, my boss and I ended being watched by a bunch of Army guys that just came on deck. They asked me what we were doing and I told them Crossfit. Then one guy said “I did that once and got my a$$ kicked!”
    Weighed in at 183# Did additional 17.5#
    Patrick (bossman) Weighed in 181# addt’l 20#
    WOD: Jeff – 15:59 @ 115#
    Patrick – 16:46 @ 115#

  2. 83# (couldn’t do my one rep max of 100# more than well… twice-and not in a row.)
    Sucked as usual at burpees and have decided to add it to the list of things I need to work on outside of class so I don’t hate them so much!
    Don’t remember my time. I was last but I did it and that’s what matters :).

  3. OH and btw Matt, I think I’m feeling the GHD workout yesterday in my tummy, not from my own situps after. Meant to clarify earlier. It’s definitely getting more sore over time.

  4. Derek :

    Today’s workout was awesome! My day was made in the warm up for 1 rep max when we did 5 pull ups with no weight, I did all 5 with no band, 2 months ago I couldn’t do 1! was able to get a 1 rep max with 26lbs. WOD was killer no way I could have done it as prescribed, did 140 and finished in 8:38. Awesome job noon class especially Sara who torn it up! Great hard workout, Burpees suck.

  5. Holly :

    Loved this wod! Loved the pull up challenge too! I’m sooooo close to my first unassisted! Ugh! I love that about halfway through I thought about dropping weight but then said to myself that Dropping weight wasnt going to make me stronger….and finished! yay! Good day!

  6. Gilles :

    Pattinson’s power chops are hot! Hope the ladies down-under like them!

  7. Sara :

    Thanks Derek! It was definately a good one. My shoulders were on fire! Felt great afterwards though. Everyone did awesome! I love Crossfit.

Speak Your Mind