L-Pull Ups/L-Rope climbs

Crossfit 2/4/2009.

3 rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Totaled 21 real pulls:
3 Pullups, 3 Chins, 3
3 seated ascents

3 Pullups, 3 Mixed Grip, 3 mixed Grip
2 seated ascents

3 Mixed Grip, 10 Assisted Pullups, 10 assisted Pullups
3 hand-over-hand ascents


(-) I couldn't hold L-pullup. Was easy when I was 21.
(!) When 18 did bar muscle ups easily :D.
(+) 89,8 kgs :D. Zone weighing & measuring for 2 weeks.
(+) Ideal weight 86 tot 88 kg?!
(+) The assisted Pullups were resting with one feet, while pulling as strict and focussed as possible. Got this Idea from the Crossfit programming broadcast. I feel they are really beneficial, give a pump.