November 2004

ISSUE TWENTY-SEVEN

November 2004

CrossFit Norths First Annual Championship

page 1

Slacklining
page 1

Monster Mash
page 11

The New Girls

page 13

Pull-up Challenge
page 14

CrossFit Norths First Annual Championship

- Tyler Hass On October 2, 2004, CrossFit North in Seattle held the 2nd Annual CrossFit Championships. This years competition had a strong field of 28 competitors and even more spectators. CrossFit North has a new facility this year that is more than double the size of the original and the field of competitors almost tripled. Participation at last years event was buoyed by a few ringers brought in from CrossFit Headquarters in Santa Cruz, CA. The participants at this years competition were all from the Northwest, showing that the CrossFit concept is clearly expanding thanks to the efforts of Dave Werner, Nick Nibler and the newest member of the CrossFit NW family, Kurtis Bowler- owner of Rainier CrossFit. The format of the competition was unknown by all of the competitors till the day of the competition. Last years competition was three rounds of: 400m run, 21 kettlebell swings and 12 pullups. That workout is now known as Helen. The workout this year was a long, linear circuit resembling an obstacle course with fitness implements. The winner of this years competition, Brian Kammerer, finished with a time of 12:20. The majority of the competitors finished in under 20 mins and the average time of
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Slacklining
- Michael Street Slacklining (slacking) is borrowed from the climbing population, where its often prescribed as active recovery after a hard day of mountaineering. A slackline is a lead of nylon webbing strung between two fixed objects. Upon looking at a slackline setup most people think tightrope walking. Actually it is quite the opposite. While a tightrope does not sway or move, a slackline does. Known to recoil, sway madly and bounce with every step or transition it has been coined with surfing. These characteristics focus on movement,
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November 2004

CrossFit Norths First Annual Championship

Tyler Hass
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email: tyler@powerathletesmag.com

completion was roughly 18 minutes. Several competitors struggled with the rope climb due to inexperience, but the most time consuming event was Bell Ball. This event is similar to Wall Ball, but instead of hitting a stationary target on the wall, the target is a bell suspended from the ceiling. The bell swings mercilessly when hit by the ball. As a result, many men and women tossed their 20 or 6 pound medicine balls only to strike air. Thirty direct hits were required and many competitors hurled more than double that number. In fact, a few competitors hurled more than just their medicine ball. Competitors went out in groups of two, separated by six minutes. If a competitor in one group catches up to the group ahead of them, the leading group must step aside to allow for the faster competitor to play through. The rationale behind the workout was a seven point plan explained to me by former Navy SEAL Dave Werner, The plan in designing the event was to: 1 - Come up with some exercises that were not common in order to minimize anyones chance of special preparation. 2 - Hit the competitors with a tough metabolic demand right off the bat.
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This was accomplished with the Wheelbarrow-sprint/tire dragging/sandbag-carrying/bearcrawling/rope-climbing complex. 3 - After the metabolic hit, give a chance to recover with some nasty ab work. 4 - Then demand some more strength type work with the DB deads and bell-ball. 5 - Nick and I invented bellball because we wanted to throw in a requirement for accuracy when people were already gassed. The excercise is a derivative of a drill called Barball invented by Kurtis Bowler of Rainier Crossfit. We think of this accuracy requirement along the lines of a Biathalon. 6 - Finally some more metabolic work with rowing and pull-ups again just to be mean. 7 - The final free-throws were another accuracy drill and a bit of fun after the work was over. Several of the competitors were quite surprised by the composition of the contest. Two of them, Microsoft employees Micky Snir and Michael Street, went as far as to create a matrix of all of the movements used in CrossFit and chart their frequencies of occurrence in CrossFit workouts. From this, they calculated the statistical chance of them appearing in the contest. Micky Snir was dead wrong in his predictions, but he did finish with the fastest time. But in a cruel twist of fate, the free throws turned out to be the spoiler. The champion, Brian Kammerer, drained 7 of 10 free throws. Each shot subtracted 5 seconds from his time. This was just enough to propel him to the lead by a margin of 13 seconds. As an Army Ranger, Brian clearly understands the importance of accuracy under
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November 2004

CrossFit Norths First Annual Championship

Tyler Hass
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stress. However, the cruelest twist of fate is that in a competition designed by a former Navy SEAL (Dave Werner) and a former Recon Marine (Nick Nibler), the champion was an Army Ranger! Irony such as this could only be explained by Pukies spirit watching over the competition. Joining Brian Kammerer was a whole group of elite Army Rangers, led by Captain Michael Perry. Perry is the type of leader who leads from the front. He was the first of the Rangers to join the fray and he put up an excellent time of 13:46. One of his fellow Rangers, John Uhrig, placed fourth, just seconds ahead of Perry. Uhrig is a veteran of several wars, including Iraq, and a father of three children. All three of his sons are currently serving in the military. His presence at the competition was an honor and a privilege for all of us who had the chance to meet him. Greg Glassman, founder of CrossFit, said of the event, It was exciting to come up here one year after celebrating CrossFit Norths move out of the SureGuard Storage unit to the Navy base, but to meet two excited communities of CrossFitters one from the U.S. Armys First Ranger Battalion from Fort Lewis and another from Vancouver, B.C. proved that CrossFit was not only contagious but thriving. Another inspiring story at this years competition was Susan Geier, 53, of Seattle. When she first began CrossFit, she struggled with even the most basic exercises. Due to patience and diligence, her training at CrossFit North allowed her to put up a good enough time to beat an Army Ranger. As he was communing with Pukie, Ms. Geier charged to the finish line. Her improvement over the past year is one of the things that CrossFit North owners Nick and Dave are most proud of. The entire CrossFit community is proud of the success of the 2nd Annual CrossFit Championships and we are eagerly awaiting the third. Many thanks to CrossFit North and the many volunteers who helped make this a special event.
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November 2004

Slacklining
Michael Street
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email: streeter321@hotmail.com

not musculature. Bringing focus to stabilization in the most destabilized environments. Think hula-hoop on crack. This simple device can help to improve coordination, agility, accuracy, concentration, and balance. I have personally seen a slackline humble the freakiest balance junkies. Without gymnastics training we opt out of the most potent neurological training available to an athlete. CFJ September 2003 Potency can be adjusted for all skill levels. Tension on the webbing can be varied to manipulate line response time the looser the line the slower the feedback. We employed ski poles, human shoulders, and crash mats to get even the most balanced-challenged on the line. Baby steps are important. It is amazing to witness the smile on someones face when they discover that the line responds with bounce and recoil against weight transfer. They just keep coming back! We spent around 40 dollars for an entire setup (see gear list for specs). Setup time is about 5 minutes once you master the basics of setting a line with primitive gear (see Running a Line, below).

Gear list for a primitive system

1-inch tubular webbing Main line We purchased 75 feet. Runners We used two 6-foot sections. Carabiners (biners) non-locking oval shape 5 - Used for the anchor points and for tensioning the system. Other Crash pads

A Bit about Anchors and Runners

Just about anything that you can securely attach a runner to can be used as an anchor point. If you search the Internet you will see people using telephone poles, cars, boulders, etc. We have had success with trees outdoors and with steel beams indoors. You will be producing great forces between two points, so you must use immovable objects. If your anchors give out, you risk injury or death.

A runner is a piece of gear (we used an additional length of webbing) that secures the main line to an anchor point. Each runner is tied in a loop with a water knot. We had to employ runners for outdoor setup, but dropped them on the indoor system, where we were able to use eyebolts instead. Things to consider: When wrapping trees, you run the risk of damaging the bark or your runners. Use a protective layer of foam pipe wrapping, cardboard, or a towel or article of clothing between your runners and the bark.
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November 2004

Slacklining
Michael Street
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Side note Tips.

- A primitive system is named such because it does not take any special equipment (pulleys, sheaves, ratchets, etc.) to set up. - The sky is the limit in slackline setups. If you find that you get the slacking bug, consider investing in a ratcheting system to facilitate tensioning the main line.

Running a Line
1. Scout for two solid, immovable objects. Take into consideration the ground between the two pointsthe softer the better. Start low with your linejust above the knees. As you improve, move the line higher this will also enable jumping line mounts keeping the line from hitting the ground. The height of the line will determine the distance you fall. As you master one line length, increasing it will provide new challenge. 2. Wrap your first runner around the point A. Repeat with second runner for point B. Use a water knot to secure the webbing, so you can untie the tensioned knot later. Point A (static) uses one biner; point B (dynamic) requires two. 3. Tie a figure 8 knot on one end of the slackline webbing. The knot will link point A to the main line. 4. From point A, walk toward your second anchor (point B), flattening the slackline as you pace. Once you are about 4 feet from the second anchor point, stop and tie a loose clove hitch knit. This is the first side of your tensioning mechanism, on the dynamic end of your line. Run two biners through the clove hitch knot. Ensure that the gates are opposite and opposed. Pull the knot tight. 5. As you zigzag between the dynamic end of your slackline and anchor point B, you are creating a 9:1 tensioning system: a) Take the remaining webbing from your clove hitch knot, and run it through the bottom biner at anchor point B. b) Return to the clove hitch knot and pass the webbing through the bottom biner. As you go, make sure your line stays flat. c) Walk back to point B, this time passing the webbing through the top biner. d) Return to the clove hitched section for the final pass-through. e) Finish the tensioning system by returning to anchor point B. 6. You can set the slackline by pulling the tail of remaining webbing. Depending on the distance between anchors, the tension you are practicing with, and the height of the line, it may require more than one person to tighten the system. Once you have the tension set, tie off the remaining lead.

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November 2004

Slacklining
Michael Street
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Things to consider with your setup:

Start with a short distance between the anchor points (6-10 feet) Short distances will be easier to travel, and require less tension to keep the line off the ground. As you become better on the line you can extend your anchor points. We have experimented with lengths up to 50 feetthough it takes 2 or more people to tension this setup this would be a good time to add a ratchet to your system.

Outdoor Setup

We wrapped the runner webbing around two 8-10-inch diameter trees (padding removed for photos).

Once the anchors were set, we tied a figure eight knot and used a biner to attach the main line to the runner.

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November 2004

Slacklining
Michael Street
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We walked the line to within about 4 feet of the second anchor point, taking care to ensure the line was flat.

We added a clove hitch knot and two biners to the dynamic end of our line..

We then started setting up the tensioning system. First, we ran the remaining line to the lower biner at point B, and then returned to the dynamic end of the line, passing it through the lower biner once again. This was repeated until the line was passed through each biner, bottom to top. On the final pass, we started to tension the line by pulling on the remaining lead.

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November 2004

Slacklining
Michael Street
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First Attempts
As with anything challenging, start out slowly. Most people new to slacklining will find that just stepping onto the line will be difficult. We set up the pictured line to be just a few inches off the ground when bearing a persons weight. Start by practicing stepping up with one foot and then the other and standing on the line.

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Slacklining
Michael Street
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When stepping onto the line, keep the active foot (on the line) close to your center of gravity and keep the back foot (on the ground) close to the active leg (as in the photo on the left, not as in the photo on the right). Step up onto the line quickly.

Knots
Water Knot Make an overhand knot on one end of the line, and then follow it through with the second end. Clove Hitch Make two loops in the line and then lay one atop the other. The carabiners will go through the centers of the two loops.

Work on staying loose in the hips, with your hands out to the side, shoulders squared and level, eyes raised. Feel the line. Again you can see that this line was very slacksuch that it touched the ground in the centerused this way for teaching method and mastery.

Figure Eight The figure eight on a bight is probably the most important and widely used knot in climbing today. It provides a stable and completely trustworthy loop at any point in the line. Water Knot

Spotting techniques
Spotting can be a simple as lending a shoulder or using sticks or poles. Progress from two poles to one, spotter with a cold shoulder (you hold on) to a hot shoulder (you touch only when you are falling). Figure Eight

Clove Hitch

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November 2004

Slacklining
Michael Street
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Programming Ideas Indoor Setup

With the seasons changing, the weather in our area unpredictable, and the need to slack, we set up anchor points indoors at Crossfit North. We installed 2 eyebolts on either side of our facility ensuring that they met spec requirements for carrying load. Nylon fasteners are a must. Slacklining could be wrapped up into your gymnastics programming or useful for active recovery. Maybe an accuracy challenge when your body is completely messed up after attacking a workout? Heck, its plain challenging by itself! Master of the line, Longest line stand, distance traveled, or trips back and forth for time, or in an allotted time. Waiter walks| Waiter walk OHS rhythm Walk to one end of your line and back with a light dumbbell - arm fully extended - switch each return. Create a rhythm step\step overhead squat. Learn to work around (gyrate) with dumbbell in overhead fixation. Weak hand overhead first - return with strong. We used the same setup methods outlined in Running a Line but bypassed using two runners and attached the mainline via biners directly to one eyebolt (static side) and used one runner on the other (dynamic side) to allow the line to remain flat. Continental divide Barbell is setup at one end of the line for thrusters. Handstand push-ups will be used on the other. For time: 21-15-9 reps of each, traveling the line each of the 3 rounds. Last one standing Two setup on the line each with 6# med ball. Each participant passes the ball back and forth to one another. Passing pattern variations could be determined before challenge starts. Last one standing wins.

Tips for Starting Out

Have fun! Use a spotter if you have poor balance. Remember that the line may snap back up quickly when you step (or fall) off. Relax, and dont forget to breathe! Focus your eyes on something at or around headlevel and near the end of the webbingnot on your feet or the webbing. Let your proprioception tell you where to put your feet. Keep your knees active, not locked. Arms are out for balance. Try, try again.

Progressions | Challenges
Stepping up, stabilizing Walking and turning around on each trip along the line Lunges Single-leg squats Bouncing and surfing Jumping starts, from the ground onto the line Turning around in place Toe touches Frisbee or Dynamax ball pass Press to a handstand and hold

References | Resources
http://www.slacklineexpress.com http://www.slackline.com http://www.rockclimbing.com http://www.rei.com/shop/Climbing.htm?stat=side_2 http://www.realknots.com/knots

Special thanks for information, opportunity and contributions: SlacklineJoe (Slacklineexpress), Glassmans, CFN crew, Carrie Klumpar, Scott Chamberlin.

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November 2004

Monster Mash
email: abudding@comcast.net After nearly a year assigned to Marine Aviation Logistics Squadron-41/AIMD, I began to sense a restlessness among the assigned Marines and sailors. Cynicism and complacency were setting in. Their respective influences were eroding morale within our organization. We needed a vehicle that contradicted the normal, more accepted types of physical fitness (and problem solving). I felt that only an unconventional approach would reinforce the bonds of teamwork, solidify trust, foster responsibility, and rebuild individual/team accountability. The Monster Mash (a program introduced to me in college by a Navy SEAL) was the prescription. I sent out Warning Orders, invitations so to speak, hand-selecting most of the participants initially. By design, I didnt make the training convenient. Drills commenced on Friday afternoons after everyone had gone home or to the local watering hole for happy hour. Response at first was a bit sketchy, but there was at least some interest. So, on a cold, rainy afternoon, our first Monster Mash began. Dressed in utility uniforms and boots, the drills ranged from heavy bouts of calisthenics to crawling through a muddy trench numerous times. We also implemented martial arts techniques and as the afternoon wore on, most of the lads wore out. Yet something else was going on. After a demanding session with volunteer participants, their sense of accomplishment easily outweighed their physical exhaustion. The Marines and sailors loved it. Talk of the training spread through the ranks like wildfire. Many people would ask all about the - Captain Andrew Thompson, USMC Edited with Tony Budding email: alandrew@sbcglobal.net whirlwind of uncertainty. Once again, it was interesting to witness how each Marine and/or sailor reacted in this environment. History is replete with uncertain situations which were dominated by friction, and I felt that the participants would benefit from such challenges (I know I did). Each week offered new dimensions of uncertainty, both mentally and physically. It was fascinating to observe how each participant handled adversity, particularly when they were physically and mentally fatigued. Simple tasks often took great concentration for those who were not as physically or mentally strong. As the weeks progressed, the tasks became increasingly difficult. Modifications in intensity, duration, and type of training kept the evolutions from becoming stagnant or too predictable. Further sessions ranged from pugil stick fighting to boxing, wrestling, and combat conditioning drills prescribed by the Marine Corps Martial Arts Program (several of the participants were certified Marine Corps Martial Arts Program Instructors). We adopted the Navy SEAL approach to pain: The more familiar it becomes, the easier it is to manage. The training was never repetitiveI chose a different location and emphasized different exercises each time. Long range training runs, sprints, hundreds of repetitions of calisthenics, rope climbing and swimming in freezing water were just some of the enjoyable diversions. Each training session gave the participants an opportunity to capitalize on their strengths, while eventually finding a physical weakness in everyone. It was readily apparent that the increasing performance expectations led to more
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training, and my response was, Come see for yourself. I mandated that each participant speak of the Monster Mash only to each other. In turn, they

answered inquiries vaguely if at all, and not as diplomatically as I did (bless their hearts). Prior to training, the participants were uninformed as to the actual sequence, frequency, and intensity of the drills. By design, surprise was a major element of the Monster Mash. For some of the participants, surprise was a major point of contention. Conversely, several of the lads actually liked the unknown, thriving in the constant
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November 2004

Monster Mash
- Captain Andrew Thompson, USMC Edited with Tony Budding
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difficult training, and yielded the greater the degrees of accomplishment. One of the more memorable afternoons was highlighted by the performance of a young Marine named Corporal Spitzenberger. Recalled to active duty from the Reserve ranks after September 11, Spitzenberger had made tremendous strides in recent weeks, and was transforming his big frame into a muscled machine. That days events consisted of rope climbs, multiple sets of 50 squats paired with accompanying sets of push-ups. We had already run 2 miles in full utility uniforms with flak vests, and warmed up with several bouts of calisthenics. As most crossfitters know, climbing a rope after multiple sets of upper and lower body work can be extremely taxing. Corporal Spitzenberger was at about 61 and weighed at least 225 lbs. Try as he might, he could not get up the rope in between the other prescribed drills. Again and again he attempted to climb, eventually falling off the rope and severely spraining an ankle which began to swell immediately. Refusing to quit, he finished his squat and pushup repetitions, and re-assumed a climbing position on the rope. With tears of determination in his eyes, and more than an adequate dose of ankle pain, he attempted to climb yet again. Spitzenberger never made it up the rope that day, but his refusal to quit or let his teammates down was wonderful to behold. At the end of each day, results were measured in intangibles (number of sprained ankles acquired during training, number of times a participant vomits during a run, broken noses, amount of blood spilled during combat hitting/boxing drills). These metrics didnt ensure the smartest or safest way to train, but definitely offered an opportunity to boast a bit.

The bottom line was that the participants were able to cultivate positive attitudes and healthy behavior while simultaneously embracing uncertainty. Though generally of average skill and physical ability, they proved to themselves and to each other that their commitment was unequaled anywhere on the entire installation. They influenced their fellow sailors and Marines by infusing a fresh perspective and dedication to their respective duties. Physical fitness test scores skyrocketed, while military bearing and uniform appearance improved. Technical skill and attention to details improved in each of the
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members primary military specialties. Most importantly, I believe the Mash equipped these young Marines and sailors with skills that they can use throughout their lives. Their willingness to step beyond themselves for the improvement of the team enabled them to grasp the importance of selfless service, and their hard work, enthusiasm, and sense of adventure surpassed any physical limitations they may have had. I am proud to have had the opportunity to lead them.

November 2004

The New Girls

In the September 2003 CrossFit Journal we introduced our first benchmark workouts The Girls: Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran. In the following months we introduced two more: Grace, and Helen. These benchmark workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the Workout of the Day. This month we introduce six new beauties, Isabel, Jackie, Karen, Linda, Mary, and Nancy. You will certainly be seeing them in the lineup. Isabel Snatch 135 pounds, 30 reps for time This workout is clearly Graces (135X30 C&J for time) best friend. Jackie For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but Jackie is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout. Karen Wall-ball 150 shots Simple and elegant, Karen, has the effect of three girls. Mike Weavers 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat. Linda 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: Clean bodyweight Bench bodyweight Deadlift 1 bodyweight This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as Three Bars of Death. Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups Chelsea (Pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. Mary, shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenburys blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted to keep the bar high.) Nancy Five rounds for time of: Run 400 meters Overhead squat 95 pounds, 15 reps Finesse and control at high heart rate is critical. Nancy demands it. Elizabeth: Clean 135 lbs Ring Dips Fran: Thruster 95 lbs Pull-ups Grace: Clean and Jerk 135 lbs 21-15-9 reps 3 rounds for time 21-15-9 reps 3 rounds for time 30 reps for time

3 rounds for Helen: time 400 meter run 1.5 pood Kettlebell swing (21 times) Pull-ups (12 reps) Isabel: Snatch 135 pounds Jackie: 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) 30 reps for time

For time

The Girls
Angie: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Barbara: 20 Pull-ups 20 Push-ups 40 Sit-ups 50 Squats Chealsea: 5 Pull-ups 10 Push-ups 15 Squats Diane: Deadlift 225 lbs Handstand push-ups For time

Karen: Wall-ball 150 shots Linda: Clean 3/4 BW Bench BW Deadlift 1 1/2 BW Mary: 5 Hanstand push-ups 10 1-legged squats 15 Pull-ups Nancy: 400 meter run Overhead squat 95 lbs (15 reps)

For time

5 rounds for time 3 minutes rest between rounds

10-9-8-7-6-5-43-2- and 1 rep rounds for time

Each minute on the minute for 30 minutes 21-15-9 reps 3 rounds for time

Complete as many rounds possible in 20 minutes Five rounds for time

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November 2004

Pull-up Challenge
Last winter we challenged the message board crew to drive towards 40+ pullups by September 04. After a couple of deadline extensions the contest officially ended with seven winners Lynne Pitts, Kelly Moore, Aaron Fisher, Adam Walinsky, Larry Lindenman, Ryan Atkins, and Graham Hayes. Each received a CrossFit Champion T-shirt. From a contest intended to demonstrate that the secret to high rep pull-ups is desire and that all methods couple successfully with desire, here are Larry Lindenman and Lynne Pitts recounting their paths to success. My pull-up challenge started when the contest was first posted. I had been completing the Workout of the Day since September 2003. I have been doing the WOD, as written, with no modifications, since February 2004. Along the way I have picked up or made every piece of equipment necessary to stock a Crossfit Gym, except I still substitute towel chins for rope climbs and I havent purchased a GHR bench yet. I am a 43 year old police officer, with approximately 20 years of weight training experience and 37 years of athletic experience. I rockclimb and teach and practice martial arts. I am currently 60, 200 lbs, approximately 6-7 % bodyfat. The 40 pullup challenge struck me as a great goal and a way to focus my efforts on the one exercise, which is the staple of the Crossfit program: pullups. Being an active member of the on-line community I devoured all of the posts related to increasing pullups. I then conducted a pretest, with disappointing results: 8 wide grip, overhand, strict form (chest to bar), slow, pullups performed on the bar attached to my power rack. I had a long way to go. Then IT struck. A profiteer entered the online community and began trashing training methods without offering alternatives. The message board became a mini battle ground and the idea of the 40 pullup challenge seemed tainted. I wanted to train for the wide variety of physical and mental adaptations, not just one event. I dropped any speciality training and forgot about the challenge. However another goal came to surface. I wanted to lose body fat. At six feet, I weighed 218 pounds. I was at my heaviest ever in my life. Although I completed the WODs my dietary discipline was almost non-existent. My max lifts were up but my cardiorespiratory efficiency was horrible. I was taking long rest periods during the WOD and my running times were pitiful. My wife, who is an athlete, wanted to try out the South Beach Diet. I went along for the ride and lost a large amount of fat. I added a 3 mile walk on rest days to my training; this acted as a recovery workout and, I believe, accelerated fat loss. Once I entered the maintenance phase of the SBD, I switched to the Zone diet (5 block meals / 2 block snacks). Bottom line, I lost 18 pounds and now hover around 200# at 6 -7% body fat. When I completed the pullup challenge I weighed about 196#. Since I started with Crossfit, I have completed the Crossfit warmup. I started with 3 X 5 pullups as part of a warmup circuit. By the time I completed the challenge I was completing 3 X 10 pullups very easily. I just added pullups when I felt the current rep range was easy. I now complete 3 X 12 pullups for warm-ups, circuit fashion, with overhead squats, situps, dips, 20# med ball cleans, and Sampson stretches, I also work on hand walking and presses to handstands. If the WOD calls for pullups, I drop them from the warm up circuit. Within the last three to four months, the subject of kipping came up on the message board. I was very familiar with kipping due to my background as a ring specialist in highschool and one year of college competitive gymnastics. As a police officer, I believe in training for reality, not training to pass a test. There has been some recent discussion about kipping being cheating. Quite frankly, if I have to get up on a second story balcony, from the ground, during combat, no one is giving style points and Im kipping my ass off. During my final test, I kipped, every rep. The first 5-10 pullups felt like the bar was going through my chest, I was pulling so hard.
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Pull-up Challenge

Champions!

Adam Walinsky

Ryan Atkins

Graham Hayes

Lynne Pitts
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Pull-up Challenge
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On to the final test: Kipping is hard to do properly on my power rack / pullup bar because I have to bend my knees. I went to a near by park with a high, thin pullup bar, kicked my shoes off, and completed the challenge in approximately 1 -1.5 minutes. The last three or four reps were a little slow, the rest were rapid fire full extension. These are the points I posted on the message board: 1. Only did the WOD (as prescribed 3 on 1 off) with supplemental pullups for warm-up (went from 3x5 to 3x10 in WU increased number in warmup about 1 per month barely noticed). 2. First set of pullups (in Feb) were from dead hang, on the pullup bar attached to my power rack, so I had to bend my knees. I did not kip when I got my original 8 and I pulled up and lowered slowly. 3. Yesterdays 33 were done on a bar at a park, my feet did not touch the ground at full hang, the bar was thinner than my bar, and I kipped, like a mad man. Also took off my shoes. The full 33 took about 1:00 or less (I didnt time it). 4. Since February I lost 18 pounds, maintaining around 6-7% body fat level (Zone + WOD, did a little South Beach Diet in February-March because my wife was doing it and she cooks so what the heck). 5. Since that time all WOD times have dropped drastically (Todays benchmark Helen dropped by 3 min and 20 seconds). 6. I havent tested pullups since February, but believed I could hit 30 because the 3x10 in the warmup are easy and done in a circuit fashion and during the WODs with pullups, Im able to string together greater numbers of reps to lower times. 7. Pullup technique with the kipping came easy to me due to my background in gymnastics, I think the addition of kipping,

weight loss, and consistent practice in warm-ups and WODs were the greatest factor in my increased pullups. 8. No Ben Gimbal required! - Larry Lindenman

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On the pullup challenge, I started with a density protocol, but quickly burned out on it. (The concept of the density protocol is to double your desired reps and break them into bite-sized chunks, done at the top of each minute. So, to get to 40, pick 80. Start with 20 sets of 4. Then 16 sets of 5, 13 sets of 6, etc. Idea being that when you get to 2 sets of 20 (with a full minute break, not at the top of the minute) you should be able to get your 40. The earlier rounds were easy; once I got to 8 sets of 10, I couldnt complete them all. Even taking the next step, which is a full minute between rounds, instead of starting at the top of the minute, wasnt enough to allow me to complete them. I suspect I should have stuck with it, but Im not patient. So I started adding weighted pullups and holds at the top, and they seemed to make the difference. They were in small doses - 3-5 sets of 5 with 25 lbs, for example, once or twice a week, in addition to the WODs and an odd near-max attempt about every week or 10 days. Other keys were probably that I didnt have a huge gap to cross; I started the challenge with about 25 pullups. Also, I stayed pretty consistent with extra pullup work from March to Sept. I bet that a lot of folks looked at that long time, and procrastinated themselves out of the contest. - Lynne Pitts

CrossFit 2851 Reseach Park Dr Units B and C Soquel, CA 95073

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Advisors:

Brian Mulvaney Tyler Hass Lynne Pitts Chris Sommer Mark Twight Mary Conover

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