Complete as many rounds and reps as possible in 20 mins of:
Run 400m
Max reps of Pullups
record total rounds and total reps to comments
Instructional videos fro www.crossfit.com
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]
When learning new movements, often the single biggest obstacle is the athlete clinging to a misunderstanding of how the movement is performed, and continuing to repeat the misunderstood pattern despite being being instructed to move differently. The misunderstanding is formed by seeing the gross components of the pattern, but missing the subtle components that often indictate the correct sequence. Using a flawed movement pattern leads to the "I am just not coordinated" or "I am just no good at this" excuse making. In reality, if something you are doing sucks, you are just doing it wrong. The magic is in the movement.
Hello all. Congrats Fletch, I wouldn't have gone away during that time though, but she did let you go man. Well today was Tuesdays WOD for me with 3 rounds scaled due to today being me and my wife's endurance day. 7:20 for my time. Still kicking out the vacation diet we had. Can't wait until tomorrow.
Cody
Posted by: Cody | August 26, 2009 at 01:11 AM
Who is that ridiculously, ridiculously goodlooking guy on Ultrafit Magazine Cover?
Steve should bring out a Zoolander type Calendar where just the background changes each month.
Seriously though, awesome to see him getting the word out in a more mainstream magazine!
Posted by: Cassius | August 26, 2009 at 04:25 AM
I can't wait to get my copy and read up about the "Butt Blasting Workout"... But seriously I think it is great that CrossFit is getting more attention in oz. Apparently it will be on shelves September 2.
AJ
Posted by: Andrew "AJ" Smith | August 26, 2009 at 06:15 AM
6k run :)
38.42
Posted by: Miles | August 26, 2009 at 06:21 AM
After watching those videos I think I MIGHT understand where I'm going wrong with the kip. We'll have to wait and see until tonight.
Posted by: Karel | August 26, 2009 at 07:03 AM
G'Day All,
Thank you so much for the comments. For the record, I am not in trouble.
Still no new addition to our family yet but it will come in due course. I have to say that no Crossfit WOD will ever be as hard as having to watch your loved one go through labour! I wish I was as strong as my beautiful wife, Biba.
Have fun today and I will try to keep you posted.
Posted by: Fletcher | August 26, 2009 at 09:50 AM
5am:
Tom P 6 runs/75 pulls mod
Anne K 6 row/65 pulls
Kate T 5/42 rxd
Paul F 5/50 mod
Bill S 6/32 rxd
Ally F 5/50 mod
Fern P 4/40 mod
Tim C 7/71 mod
Dan L 5/26 mod
Micah 7/83 rxd
Andy W 7/70 mod
Jamie E 6/55 mod
6am:
Dom M 6/79 row
Anna R 5/51 rxd
Chris R 5/49 rxd
Gerard L 6/58 mod
Natalie M 5/50 mod
Clay S 5/45 rxd
Christine M 4/48 rxd
Michelle M 5/50 row mod
Brad M 6/58 rxd
Josh G 6/57 rxd
Kai K 5/40 rxd
Max W 5/48 rxd
Shaun McK 6/45 mod
Posted by: Danny M | August 26, 2009 at 11:26 AM
Shaun and Lisa, I thought I was going to see marked up here as RXD for the pull ups. Keep working on your form to avoid those burpees!
Posted by: Karel | August 26, 2009 at 02:21 PM
Tor 51/5 rxd
Scott A 71/5 rxd
Andy J 67/7 rxd
Peter R 36/6
Ryan T 82/5
Weis-Bar 28/5 rxd
Kate M 10/5
Linz 79/5
Congrats to Kate getting her first Kipping pull workout!!
Posted by: Danny M | August 26, 2009 at 04:08 PM
Hey, Fletch, we all wish that you were as strong as your beautiful wife:-)
On a serious note, all the best for the birth, can't wait to see the little tacker. Keep us up to date.
Cheers,
Matt
Posted by: Matt | August 26, 2009 at 04:33 PM
Karel, would love to see rxd next to my name for a WOD with pull ups, as not keen at all on burpees. Am practising and according to Matt I need to be patient - which I am terrible at. May not get the chance of practising anymore this week as my home is inhabited by teenagers with swine flu.
Lisa
Posted by: Lisa | August 26, 2009 at 06:02 PM
Karel
Legit Pull Up = Still a work in progress (I don't think Matt would have let me get away with 2 Rnds and 3 Pull ups as my AMRAP 20 min today)
Lisa - good luck, we'll save you a couple of 400m laps :)
Shaun
Posted by: Shaun McK | August 26, 2009 at 06:25 PM
Hi, guys all CFBers...:)
I went to sydney to change my passport
It is only a day trip.
So,,, I went to CF Sydney
I have done WOD which was
5 Thruster
7 Hang Power Clean
10 Sumo Deadlift High Pull
That was amazing one.
I have got 9 rounds even.
The gym is smaller than ours, but
There are good trainers supporting Crossfitters like me.
It was good experience and now I am thinking about going to CFX or Melbourn (Mike's gym etc) some time.
I had a great time today..
Peace out and c you guys tomorrow.
Posted by: Crazy Ross | August 26, 2009 at 06:28 PM
Hi Fletch, HUGE congratulations to both you and Biba on the arrival of Amelia! We cant wait to see her. Although I do think you should miss a few workouts now to pay back Biba for letting you come to the gym while she was in labour (I cant believe you took her seriously!). All the best. Wendy
Posted by: Wendy S | August 26, 2009 at 07:04 PM
Awesome news about little Amelia Fletch!! Can't wait to see her and Biba.
5pm:
Ellis C 1st session, welcome mate!!
Mad-Dog 5/19 rxd
Dave Mac keeping an A+ outlook
James W 7/63 row
Nathan S 5/25
Matt B 6/31
Rob D 7/67 rxd
Ian H 5 21 pulls/100 Push/200 Squat
Karel 6/26 mod
Elliot P 6/85
Blythe 78/5
Joel b 71/7
Kelsey S
Tiff B 5/61 mod
Mike P 5/93 rxd
Stewart A 4/42 mod
Lauren b 61/5 mod
Myles C 30/6
6pm:
Damian L 7/37
Kerry W (Intro)5/60 mod
Andy Mac 6/48
Jonnie L 6/116
Jess M 6/12/81
Sam C 6/23
Oz U 6/67 rxd
Westy 5/54
Abmanda 5/85 rxd
Joel McK 5/109
Alex S 6/107
Michael M 6/68
Bel G 5/75
Steve A 6/42
Danni B 5/50
Jesse S 6/109
Sharif 5/50
Emma H 5/40
Amy h 5/35
Kristen C 5/50
Welcome Kerry, awesome first night.
Posted by: Danny M | August 26, 2009 at 07:31 PM
Great News Fletch, best wishes for all, hope to see you soon!
Posted by: Cassius | August 26, 2009 at 08:16 PM
Good luck Fletch...coming from someone whose gorgeous angel is now nearly 4 weeks old....maybe Chelsea / Amelia will be the first 4 year olds at Cross Fit for Bubs in 4 years time :)
Wendy / Matt - you have to really start thinking about a "Succession Programme"
Posted by: weis-bar | August 26, 2009 at 08:29 PM
Thanks Danny. Enjoyed my first night. Thanks Clay for buddying me. Will be back. :-)
Posted by: KerryW | August 26, 2009 at 09:07 PM
Thanks All.
Amelia and mum are going very well. Love the idea about the succession plan. It would be great to see Chelsea and Amelia start hanging out at Crossfit Kids soon.
We will all come in and say hello soon. Now where did I put that bottle of Hennessy Cognac!
Posted by: Fletcher | August 26, 2009 at 09:07 PM
Congratulations Fletch! It must be an amazing feeling being a new dad, I bet you and Biba are feeling on top of the world!
Danny thanks for the awesome coaching on kipping it made a huge difference.
Posted by: Sharif | August 26, 2009 at 09:40 PM
Congrats Fletch! All the best with the "Amelia" WOD:
AMRAP every day for the next three years
5 x nappy changes (scale down to hose off in the shower in third year)
10 x messy feeds (I recommend just opening her mouth and throwing it at her to achieve the same result in half the time)
24 x power kips on the hour every hour
Finisher: All the joy in the world forever.
Cheers mate.
Posted by: Jimmy K | August 26, 2009 at 09:56 PM
That's pretty funny Jimmy but isn't it oh so true!!!
Congratulations Fletch!! I'm not sure if we've met or not but I'm sure I've seen you around at CFB. It's a great feeling being a first-time dad...you don't realise how quickly you pick up new skills!! Well done to your wife and welcome to Amelia!!
Posted by: Bill S | August 26, 2009 at 10:37 PM
Late addition:
Ellis C 16.50 5/68
Posted by: Danny M | August 28, 2009 at 07:16 PM