30-25-20-15-10
Burpees
Box Jumps - 24" scale as needed
Feet to Bar - scale K2E's

Congratulations, you've reached the summit!  The rest is all downhill...

Oh, I almost forgot.  It's probably best if you descend before the weather breaks. :D

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Thought I woke up late this morning and I'd be late for a business engagement because I still had to iron.  Then I remembered: my suits no longer wrinkle... out of respect.

10 Push Press
10 Sumo Deadlift High Pulls
5 Burpees
5 Pull-ups
Amrap 20

DISCLAIMER - I have no idea who the athletes are in the following pictures, and I don't know when in the execution of their pull-ups the picture was snapped.  I'm mearly trying to illustrate a point, so I beg forgiveness if you or your loved one is pictured doing a 'bad' pull-up and was actually in the process of pulling off a good one.  Their sacrifice for the sake of learning will be remembered.

Hey there lil tyke!  You said you wanted to learn about Pull-ups, did ya?  (yeah, you did)  Well, Brian S.'ll son you and ruffle your hair like Grandpa used to.  Then he'll sit you down for story-time and weave tales of how they done grabbed onto tree branches and rock overhangs and put their chins over them in the olden days.

But that's neither here nor there.  We're discussing Pull-ups like adults here.  There's this unfortunate tendency some athletes have of 'stringing Pull-ups together' and failing to extend their elbows even once over the course of their many unbrokens.  If this reminds you of you, stop doing it immediately.  Male or female, old or young, experienced or inexperienced, if you're doing all these Pull-ups and not fully extending your elbows, you're being a sissy about it.  I don't care if you can get 'one hundred unbroken like Spealer.'  In all truth, the whole thing is Snuggle Dryer Sheet soft, and shouldn't be allowed around the iron.

Pull-up starting point breakdown:

NO, YOU FOOLS!!

si, siAs a Coach I'd rather see an athlete struggle like hell and be forced to execute one perfect single at a time rather than watch that same athlete string twenty 'kips' together with suspect form.  Our bodies will more readily adapt to those single, serious Pull-ups than they will the multiple crappy ones.  At the end of the day 'work capacity' is what this game is about.  It's a quality versus quantity thing, and we'll take quality first because we know the quantity will naturally follow suit.  Follow me? 

And what about those workouts where you have to complete a great many pull-ups at a time?  "Well," I reply.  "That's what scaling is for, lass." 

Rest Day

All different stuff went on today.  Lots of individual specific, Benchmark make-up, technique work, etc.  One became popular:

50 Abmat Sit-ups
Reverse Scenic Route Run - little over a mile.  how little? no idea
40 Box Jumps
30 Jumping Squats
60 Abmat Sit-ups

I even have a random video for you.  Who say Brian S. don't treat you good?

Next week the council will be dispatched to officially survey and measure the Scenic Route Run.

up first in the Benchmark Friday series...

"Fran"
21-15-9
Thrusters
Pull-ups

20 Russian Kettlebell Swings
Sprint 50m
15 Jumping Squats
Sprint 50m
15 Push-ups
Amrap 16

400m run
--
10 Deadlifts
--
5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Air Squats
--
10 Deadlifts
--
400m run

'nuff respeck

Front Squat 3 - 3 - 3 -3
--
10-9-8-7-6-5-4-3-2-1
Front Squats lighter than your 3's, obviously
Knees to Elbows

10-9-8-7-6-5-4-3-2-1
Dumbell Power Clean to Overhead anyway

1-2-3-4-5-6-7-8-9-10
Weighted Pull-ups

10, 1, 9, 2, 8, 3, etc...

Rest Day

Saturday Rest Day?

Not quite.  A few of us got together at 11 am for an unofficial workout.  Those present had been warned the day prior; this would not be a WOD for the weak of heart, or mind.  

The "Mad Mile" is another in our sad series of Goodbye workouts.  It was thought up by Jack, one of our good friends from WOD's past.  Happy workouts on the Left Coast, brah.

The workout takes place at a track.  Guy's rx weight is 135.  Women's rx is 75 for the first lap and 25 pound plates for round three.

First lap - Clean bar to rack position.  Push weight overhead anyhow.  Drop weight on your upper back as if in High Bar Back Squat position.  Walk one lap around the track (400m).

Second lap - 200m of Burpee Broad Jumps (half the track).  You may only proceed as far as you can jump; i.e., no stepping forward.  The other half is a 200m Bear Crawl.

Third lap - strip your bar of its plates.  Pick up one plate in each hand, and walk around the track (400m).  This could be considered a 400m Farmer's Walk.  It is not.  It is referenced as the 'Hulk Walk' for this particular workout.

Fourth lap - 200m Walking Lunges.  The last half is a 200m backwards victory run.

Celebrate.  You have earned it.

Before

After

Mark took pictures, and he is thus unpictured above.  It was necessary to remedy that situation: