Have a feeling I didn’t do this right…

CF w/u (minus pull ups)

Puppies: 5 rounds

5 assisted or beginner (assisted 52#)
10 practice kipping or max hang

5:25

For the practice kipping I basically did the closest thing to a kipping pull up I could do then hung until I couldn’t hang any longer and moved on. The first couple sets I got in a few before I was hanging, toward the end I’d make it 1/2 way then just hang. I wasn’t hanging, then resting then hanging again though. After my hang I moved back to the assisted pull ups. I’m curious if this is the right method or if I should have been doing it differently.

Puppies:
CFWU (minus pull-ups)
All pull-ups done on gravitron.
80# - 5, 5, 5
90# - 5, 5, 5
100# - 5, 5, 5

notes:  Easily the weakest part of any workout.  I can’t get more than 5 at a time.  I think that’s half mental, so it’s something for me to work on.  The 100#‘s were sloppy as hell and the last 3 of the last set was all I could possibly do. 

I’d love any suggestions anyone has to offer for getting better results in the pull-up sector.  Of course, it could just be that I need patience….

Really looked forward to this one and it did not let me down….
Pack:
Complete four rounds for time:
Run 400 meters
8 Handstand Push-ups or 15 HSPU progressions
15 ft Rope Climb, 1 ascent or 3 Beginner Rope Climbs
18:54
Just an afterthought as I was walking out of the gym I saw one of the little ab wheels and thought that I could get in some ab work in addition to my cool down….....who ever created that miniature devil should be shot!

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds (Scaled down to 25lbs on rounds 9 and 10)
5 Strict Pull-ups
7 Kipping Pull-up

Did it all in 32 sets and totally forgot to time it. I know it’s below 45 minutes.

Hang power clean 5-5-5-5-5
50-60-60-60-60 (kg)

Pull up Var.

As Rx’d

28 sets

14:44

One of the toughest WOD

Pullup Variations
Ten rounds for time of
3 weight pullups - 20 lb (Tried to do 35 but i would probably still be attempting to finish the workout)
5 strict pullups
7 kipping pullups

Time- 23:46
# of sets: 34

WOW. Im not looking forward to tomorrows soreness.

Mr.K - 08 January 2009 08:55 AM

Pull up Var.

As Rx’d

28 sets

14:44

One of the toughest WOD

Great time, Mr.K. As allways.

Great, get to post right after K - great job, man!

Pack Pull Up Var.
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

26:09
31 sets

happy with form and work first 7-8 sets, got hard at the end.
last two rounds took 9 minutes and 10 sets; think I reached the full benefit point.

and Tulatel, we should call you Pulatel from now on, very strong.
So strong I thought I could finish this in about 20’ and be there to pick my girls up from swimming on time. oops.

10 rounds
3 weighted pull-ups, 45 lbs.
5 strict pull-ups
7 kipping pull-ups

15:07

misunderstood the post when first read this morning, so wasn’t keeping track of sets, only was tracking time.

casalingo - 08 January 2009 09:13 AM

we should call you Pulatel from now on

**19 hour fast**

Row 500m
CFWU x 3 (without pull-ups)

Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

10:51

All done with blue band, getting much better at pull-ups, but still pretty heavy.

3 skin rips on hands OUCH!!!!

- Performed 5 sets of 5 beginner pullups (don’t actually know what a beginner pullup us, so i did a short vertical jump to grab the bar and pulled myself up the rest of the way.)
- Couldn’t practice kipping… my gym sucks and there is only one real pull-up bar; too high to reach without a box or something underneath, and no boxes avail)

I haven’t done many CF workouts, but I get the feeling this will be my biggest weakness.

very first day at this so had to modify it a bit. also had to stand in front of the pull-up machine and get over myself… it was a humbling experience.

ran 2 miles
5 sets of 5 assisted pull-ups #110
5 sets of 5 dead hangs

37.41

This is my first post here, and my third week CrossFitting (using very, very scaled-back WODs).

I had to scale today’s back considerably.  In retrospect I think I could have pushed myself harder, but I was very short on sleep last night.

2009-01-08

Warm-up:

6-rep CFWU x3
skipped pull-ups
substituted chair dips (assisted) for dips

Scaled WOD:

6 rounds for time:
1 weighted chin-up, 8 pounds
2 strict pull-ups
3 kipping* pull-ups     *more like flailing

23 minutes, 19 sets

—Cameron