Big Dawgs:
As Rx’d
Make every rep ROM perfect
Pull ups:
Full extension at bottom. Head over bar on each rep (not just chin) , or if you are aggressive try chest to bar.
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
way excited for this one. have done angie 3 or 4 times, but all before i committed myself to scaling down the workouts. so every time i did the full 100, and every time it took 35-50 min. this will be my first time experiencing it as a metcon workout, planning to do 50 of each. granted in the past after the pullups it became metcon-ish, but this will be my first time getting the whole thing with the required intention…...
Squat cleans
40kg, 45, 50, 55, 60 (failed with the bar in front of me, could not rack it in the squat), 60 (failed falling on my ass from over compensating because of the previous lift. Ended up lying on the floor with the bar over my waist!). decided to call squat cleans over for the day!
During the set I was a little concerned that my knees are feeling a little squishy (not sore, but also not 100%), don’t know how to explain it. Should I be concerned??
So I decided to do a very baby version of Elizabeth
15, 9, 6 - Power Cleans (30kg) and Dips (my dips are so bad, I ended up doing a mini jump at the bottom and then a negative) finished in 3:54
Then decided that I should do more, so I rested a minute or three and then did:
8, 6, 4 – Power cleans (30kg), dips and anchored sit ups (forgot to start the stopwatch)
Finished off with 2min on rower, 525m.
Quite a shoddy workout to be honest, just wasn’t feeling it.
My lower back is sore…then I remembered the video. I wasn’t keeping my back flat and my abs in, so I feel like I cheated since I was arching my back. Was pretty sore still from Elizabeth, mainly my anterior delts from the dips, so not a great performance today.
Was mainly working on form for the PJ, so kept it light. Felt great when I hit it correctly every once and a while, but need to feel more confident with it before I load up the weight.
I workout at home and do my pullups on a doorway bar. I have tried but can’t seem to do kipping pullups due to not being able to extend my legs enough to get a swing/momentum going. I have been doing strict pullups instead but find they take me ages to perform in the high numbers required and they leave me extremely sore and tired. Should I do jumping pullups instead on high number days like these? Im normally in the pack/big dog group apart from the chins! Advice would be much appreciated.
Now if there were just people to share it with whom did not think “doing Fran in under 5” was something to be ashamed of rather than a damn proud moment.
I workout at home and do my pullups on a doorway bar. I have tried but can’t seem to do kipping pullups due to not being able to extend my legs enough to get a swing/momentum going. I have been doing strict pullups instead but find they take me ages to perform in the high numbers required and they leave me extremely sore and tired. Should I do jumping pullups instead on high number days like these? Im normally in the pack/big dog group apart from the chins! Advice would be much appreciated.
1) my pull up bar at home is a little lower than I’d like, but I can kip, I just bend my legs. Not as nice as the bars in the gym, but it works out okay. You may need to practice not just the swing but the violent closing of the hip (i think of it as knees up) and then the popping your hips back open near the top.
2) You may consider strict pullups until you’re destroyed on those, then go to the hardest beginner pullups you can do, say chest to bar but feet on a chair or somesuch. Jumping pullups are a great exercise but they are a bit too tough on you in large numbers.
3) You’re still going to be sore and tired when you’re done.
Of course, if GD or anyone smarter than me corrects this, then do what they say.
10/28 WOD:
7 x 1 x 60 kg squat cleans
Tried this in the morning, bonked after two reps due to no energy (before breakfast). Redid in the evening and killed it. Limited to 60 kg due to home weight set (PR is 70 kg), focused on form. Most “pseudo squat cleans” but last couple reps were getting close.
I’ve seen it before but don’t know what it means…...beginner pull up? Can anyone provide more specifics? At best, I can do 3 good pull ups at a time and then I can’t get my chin above the bar. Overall, I’m pretty weak and just climbing up the CF ladder, but my pull up strength is just plain embarassing! Thanks!
