Weighted Pull-Ups

Last night at Crossfit Manhattan, KS, we did a workout of the day (WOD) that started with setting a 1-rep max in weighted pull-ups.  I set a PR of 65 lb.  You can see Aimee in the picture doing pull-ups with her big, pregnant belly.  She can't do them unassisted anymore, but hey, when you're seven months pregnant, every pull-up is a weighted pull-up!

Yes, that's a Captain America T-shirt I'm wearing.

Here's the rest of the workout.

10 MINUTES: Every Minute on the Minute do 2 pull-ups at 80% of your 1-rep max.

Then we did...

30x Double Unders (75 Singles)
21x Deadlifts (185/135#)
21x Box Jumps (30/24")
30x Double Unders (75 Singles)

15x Deadlifts (185/135#)

15x Box Jumps (30/24")

30x Double Unders (75 Singles) 

 9x Deadlifts (185/135#)

 9x Box Jumps (30/24")

I don't remember exactly how long it took me, but it was between 14 and 15 minutes. In that time we trained strength, endurance, stamina, power, agility, coordination, speed, balance and accuracy.  The only component of fitness we didn't train during the metabolic conditioning (metcon) portion of the workout was flexibility, and we did that during the warm up.  

And that is why Crossfit is so much more effective than other fitness programs.  Instead of focusing exclusively on one or two components of fitness at a time, Crossfit combines multiple components into relatively short, high-intensity workouts.

Doing otherwise is a waste of time.