Blog Post

Wednesday 4-25-12

I have been noticing less and less strength work after the WODs lately and then I get questions like, “what can I do to get better pull ups?” I can’t think of a better way to sum it up than the quote below.

“…a weight that feels light off the floor can be pulled faster
than a weight that is comparatively heavy. If you’re not in shape to recover from a heavy pull,
I can’t think of a better way to get in shape than doing heavy pulls. If you can keep your back
flat pulling 700, you can damn sure keep it flat when you accelerate through 525.” – Mark Ripetoe

What he is saying is GET STRONGER! and then everything seems lighter. Would pull ups not seem easier if you didn’t feel as heavy?

Group Warm Up


Press Strength

We will move strength back to the before the WOD for today. The WOD will consist of similar movements.


3 Rounds:

100 Double Unders

As many body weight bench press as you can complete

Post load and reps to comments

What can you do with 15 minutes? I’ve heard people say things like It’s not even worth going to the gym if all I have is 15 minutes. Did any of you want 20?

  • Kim

    I enjoy strength training you see actual progress, but I am time limited in the 5:30 am class!

  • Jcreedog

    Yes, I know I’m one of those slackers but I was only taking a little break. And u don’t let us get away with anything Jaremy! It’s cause you love us!

  • Dhughes

    Those people need to be quiet! Ha
    All I know is that I have never comPlained
    About a short WOD!

  • Micheal Spades

    UMMMM This one got me.  I put all I had into it and it showed.  All out effort equals unprecedented gains!!! and even though 15 mins was tough if the amrap was 20 mins so be it… you get out what you put in 

  • Justin Hignight

    I have to admit that when I read the first sentence of that caption I thought you were trying to incorporate CrossFit with the Geico commercial! LOL How would that work?

    I got 4 Rounds plus a 200…I said to some that it was the first time I finished 3rd from the front in the run sequence…of course by Round 2 that was all shot to Hell, but…LOL After 3 days off it sure felt good to have my WOD fix…it’s more inconvenient for me when I can’t go to the box than so many people that it’s inconvenient for them to “have” to go!

  • Sandy A.

    15 minutes is sufficient considering the intensity of the workout. Yes,  I could have gone another round but it would have been lame (I did 4, but my burpee form isn’t that good and for that I feel guilty). I missue with doing strength training after WOD is I am usually “tapped out” to do anything but stretching. The days I am not there are my running days at home and I usually do pushups etc after my run. My run days are my “long” workout days—30-45 mins or so.

    • Sandy A.

      “my issue” not “I missue”…typo…it’s early…..

  • Justin Hignight

    24 reps with 120 lbs. I’m glad this one wasn’t timed because I like to have never finished that 3rd round of double unders. Those who were listening to me I apologize for the profanity but I think when I do double unders I begin to experience a demonic possession. LOL!

    Jaremy I forgot to tell you that the other night I had another jump rope dream. This time it was me going from doubles to triples and then to quadruples (if that’s even possible). I tell you what if people could see me in my dreams I’m one bad motor scooter of a CrossFitter! LOL