I didn’t post the whole of the WOD description from the main site because it confused me.
After reading some of the comments from the main site, I’d like to add:
The Coach wants us to also record the number times we leave the bar. (Fewer is better.)
I’ll probably end up with something like 30, hitting the floor after 3 weighted, having a blow, then hitting the ground after 5 strict etc.
There will be those who will string together several sets 15 total pullups without leaving the bar, they will do the WOD in only a few sets. They will have to start with the weight clasped above crossed ankles. At the end of three pullups, dump the weight and continue with strict pullups, then continue with kipping pullups. The big dogs will then have someone reset the weight (or pick it up with thier feet) and continue on, still counting as the same round.
Just to clarify guys. We are completing this workout for time but also counting how many sets it takes to complete all 10 rounds. So every time you come off the bar you are starting a new set but continue from where you were. For example if you did 3 weighted + 5 strict then rested and then did 7 kipping then rested, you would have completed a round in 2 sets. The object is to complete all 10 rounds as fast as possible, in as few sets as possible. You need to record both to comment. Hope my description helps.
Just to clarify guys. We are completing this workout for time but also counting how many sets it takes to complete all 10 rounds. So every time you come off the bar you are starting a new set but continue from where you were. For example if you did 3 weighted + 5 strict then rested and then did 7 kipping then rested, you would have completed a round in 2 sets. The object is to complete all 10 rounds as fast as possible, in as few sets as possible. You need to record both to comment. Hope my description helps.
Five rounds completed
22.07 time
25 sets (!)
Not more than the first two weighted pull-ups were chin above bar.. the rest, I could barely pull myself to 90 degree arm angle.
I weigh close to 200 lbs.
After 5 rounds I chickened out. I’ve been experiencing elbow problems, and I have shoulder issues as well, but it annoys me to have to chicken out halfway through. I felt like I could have gone on, but it would have taken me forever to complete
How important is it to actually finish all 10 sets? I figured that since I could barely drag myself above the bar at the end there, there was no reason to continue, given that the last half would have probably taken anywhere from 30 to 40 additional minutes.
Any thoughts? Should I have taken an extended rest, left the clock running and gone through with all of them?
I’m not looking for “me” advise, more a general notion of the importance of doing all the rounds, no matter the time it takes.
Thanks (for everything, including this site, which I have lurked for quite some time now.)
Sounds like you got a good workout. Also sounds a bit like you could have chosen a better scaling from the start. I think that’s the key.
Once you’ve gotten yourself into this spot, I guess it’s not a bad idea to take off some weight or even go to some beginner pullup progressions. I think that’s what I would do. But i don’t know much, and somebody more qualified might give you a better answer.
I didn’t post the whole of the WOD description from the main site because it confused me.
In the future just go ahead and copy the entire text of the WOD and post it here. Between Garddawg’s scaled WOD post and all of the other bright BrandX folks (both local and satellite), we should be able to sort out any confusion. I must admit that you showed restraint by including the “hold questions” comment when you actually had questions yourself!
Emil Brannmark - 08 January 2009 05:58 AM
Sounds like you got a good workout. Also sounds a bit like you could have chosen a better scaling from the start. I think that’s the key.
Once you’ve gotten yourself into this spot, I guess it’s not a bad idea to take off some weight or even go to some beginner pullup progressions. I think that’s what I would do. But i don’t know much, and somebody more qualified might give you a better answer.
I’m gonna have to heed this advice myself. Despite my recent jump to Pack on some workouts, I know pull ups are still a huge weakness for me, so it will puppies for me today. Besides, who doesn’t love puppies?
95lb Thruster 5 times
95lb Hang Power Clean 7 times
95lb SDHP 10 Times
ARAP in 15 minutes
5 Rounds
Got Bumpers 45, 35, 25 for Xmas (great wife) from Glenn Pendlay. They are great. I can now finally do Crossfit the right way. Have a small gym in my cellar for the winter and one outside for the summer. The only thing I need are rings.
After 5 rounds I chickened out. I’ve been experiencing elbow problems, and I have shoulder issues as well, but it annoys me to have to chicken out halfway through. I felt like I could have gone on, but it would have taken me forever to complete
How important is it to actually finish all 10 sets? I figured that since I could barely drag myself above the bar at the end there, there was no reason to continue, given that the last half would have probably taken anywhere from 30 to 40 additional minutes.
Any thoughts? Should I have taken an extended rest, left the clock running and gone through with all of them?
I’m not looking for “me” advise, more a general notion of the importance of doing all the rounds, no matter the time it takes.
Hello AbuChris, and welcome!
Just my 2 cents, and to be tossed out if a trainer posts otherwise.
I think that the goal of this WOD is to finish it somewhere around 20 minutes (give or take a few). It’s supposed to leave you without any reserves left after that. So if you finish it significantly faster and still have quite a bit left in the tank, you should have scaled up. Conversely, if it takes you forever to finish, you should scale down.
It’s always good to wait it out a bit and look at the times scored by the big dogs. Then choose a scaling that looks like it will allow you to finish the WOD somewhat around that time frame, taxing you to the max. Quite a few people actually do the WOD’s one or two days behind, which leaves them plenty of time to look at other people’s times and substitutions, and also to ask all kinds of questions before actually taking it on themselves.
Weighted pull-ups don’t get prescribed very often in WOD’s. That’s because they are very hard, and usually should only be done after successfully achieving a good level at normal pull-ups (these are hard enough themselves!). The whole idea of scalability (one of the pillars of CrossFit) allows for almost anyone to complete a WOD at the intended intensity and within the given time-frame. The trick is to get the scaling right for you. Me, sometimes I’m a big dog (not very often), sometimes I’m a buttercup. Usually a hover with the pack. It depends as sometimes a WOD will attack my strengths, sometimes my weaknesses. And when I first started doing this, I had to accept that I was not as fit as I believed, and even doing the WOD as a buttercup was very tough. It didn’t last long though!
