Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 081119.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
30
25
20
20
15
Are going for a number and not a max. Test your limits today.
Big Dawgs and Pack:
As Rx’d
Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups
Buttercups
3 rounds
run 200 M
12 beginner or assisted pull ups
please don’t shoot me, one quick question. on the pull-ups are they until we come off the bar the first time or until are arms are fried. i weight 250 and i can punch out about 10 at once, but i can get right back up and do more, just can’t stay on for more than about 10.
please don’t shoot me, one quick question. on the pull-ups are they until we come off the bar the first time or until are arms are fried. i weight 250 and i can punch out about 10 at once, but i can get right back up and do more, just can’t stay on for more than about 10.
Never mind everyone, i just searched the last time “Nicole” was up and found the answer to my question. once off bar, start running. sounds like fun huh
used 65lb weight (went for weight bar to learn technique), ring dips.
clean 21 (15,6)
dips 21
clean 15 (8,7)
dips 15
clean 9 (6,3)
dips 9 (7,2)
time: 10:19
First time for Elizabeth and first time I’ve done cleans (yes, they cleaned me up). The dips are fine, no technique for cleans, some felt good.. others did not feel like one movement and I was gasping for air in no time - although my legs got tired by the last session, I just could not maintain that sort of energy output.
Happy though and looking forward to Nicole tomorrow (I hate running).
So, I hope this doesn’t frustrate. I can only do a few pullups so I’ve been doing jumping pullups to meet the targets. For example the CFWU I will do 3 or 4 pullups then the rest, until 10, will be jumping pullups lowering myself down slowly. 1) Is this correct? 2) should I do as many pullups then as many jumping pullups as possible? Or just, as is recommended for puppies, do 12 jumping pullups…? Thanks so much for any input. These last 2 days have drawn some attention from a few guys at the gym, today they’ll really be wondering what I’m doing, lol.
warmed up with 7x 45, then 95, 115, 135, 150, 155, 160(f), 150
Really wanted to make that 160, but bad front squat form hindered me.
then (hours later):
quick warmup on treadmill for 5 minutes
“Elizabeth”
Pack
21-15-9 reps of:
Clean 95 pounds
Bar dips (2x)
23:55 min.
Felt like a strong man so I went for pack. It was tough. I tried to do full squat cleans as good as I could, but once more, my form (especially front squat) is not the best. Also agitated my knee a little bit, but luckily not until the last 2 cleans. Subbed 2x bar dips due to nonavailability of rings. I’m glad I even finished it.
Finished up with 50 anchored sit ups and some stretching. Time for bed.
So, I hope this doesn’t frustrate. I can only do a few pullups so I’ve been doing jumping pullups to meet the targets. For example the CFWU I will do 3 or 4 pullups then the rest, until 10, will be jumping pullups lowering myself down slowly. 1) Is this correct? 2) should I do as many pullups then as many jumping pullups as possible? Or just, as is recommended for puppies, do 12 jumping pullups…? Thanks so much for any input. These last 2 days have drawn some attention from a few guys at the gym, today they’ll really be wondering what I’m doing, lol.
My advice, and only until a trainer says otherwise.
It’s ok to use jumping pull-ups as jou’ve been doing for the CFWU. Use them, and other pull-up progressions, to get better at proper pull-ups. However, jumping pull-ups are not advised for high rep metcon WOD’s. Actually, it’s advised NOT to do them for that kind of effort. I’ll just quote something BM wrote in a totally different thread, but on the same subject.
BathMatt - 17 September 2008 05:46 PM
Kevin De Kock - 17 September 2008 05:31 PM
How comes that jumping pull ups causes rhabdo?
I’m well trained but i find jumping pull ups far easier than the regular deadhang pull ups i do.
So i don’t see the point that it gives a risk for rhabdo.
That is exactly the point actually. It makes it way easier to push your muscles into the danger zone.
A jumping pull-up, done properly, still has full range of motion. It allows you to assist the concentric portion of the movement with the jump. You are then require to control the eccentric portion with your upper body. This can be an effective way to work on MetCon and give your upper body a good (short-ish) workout.
The problem comes in with HIGH reps. As you fatigue, you still be able to continue by naturally starting to relying on the jump more to get you up over the bar, but the eccentric portion is still just your upper body. Since you are already essentially doing negatives of a weight that you can’t pull up (other wise you would just do the pull-ups, right?) it is much easier to badly overwork the muscles doing that eccentric (lowering) work. As far as we know, very high intensity eccentric work is the most common cause for Rhabdo and jumping pull-ups have even been mentioned as being involved in some documented cases.
Don’t forget, today GD wants to
Garddawg - 29 January 2009 08:08 PM
to see you falling of the pull up bar. Test your limits today.
So, for todays WOD I would recommend against jumping pull-ups. Either make do with whatever full pull-ups you’ve got and go for as many reps as you can on each round, or take a scaled down version and use this WOD to do pull-up progressions and work towards getting those full pull-up numbers up.
Again, to be discarded if a trainer or one of them big dawgs posts otherwise.
The last time I did assisted pullups @ 115# it seemed pretty easy. I may need to go down in weight by about 5-10 lbs. So would I start with 115 and do as many as I can, even if that is a really high number? When I first started assisted pullups at @115, I could only do 14, Now I can do more. What do you thing go for less assist? Or high numbers?
The last time I did assisted pullups @ 115# it seemed pretty easy. I may need to go down in weight by about 5-10 lbs. So would I start with 115 and do as many as I can, even if that is a really high number? When I first started assisted pullups at @115, I could only do 14, Now I can do more. What do you thing go for less assist? Or high numbers?
Thanks
Sarah
Sarah, you’ll be doing puppy or buttercup work which is a set amount of pullups, so set the assist on the pullups so that the last one is a harrrrrd mofo. If that’s 115 in assist so be it. Otherwise lighten it up a bit. You’ll want to make that last one be a hard one on each round so you have the option of starting at one level of assist and changing that if you need to.
We don’t have a track or anything good for measuring distance so i kinda eye balled something that looked 100m away and ran there twice. I run my 2-mile in 15 min. so if any body can tell me if that sounds about right as far as distance goes I would greatly appreciate it. As far as the pull-ups go I was pretty disappointed I can usually push out 7 the first time.
cool down
3 sets of 12 inclined dumbbell bench press w/ 45’s
I have had to play catch-up this week so I crammed wednesday and thursday into one workout last night
Thrusters:
95, 135, 155, 185, 225, 250(f)...almost peeed a little on the last one. I can squat 250 easy, I can do 225 solid, but I will never understand how it gets hat heavy..lol
