SoonerChapp - 27 March 2009 06:48 AM

karwtb - 27 March 2009 05:20 AM

What do you mean by “beginner” pullups?  I looked at the substitutions list and there were several options (i.e. jumping, reduced load, etc.).  Are those all examples of beginner pullups or is there a specific exercise called beginner pullups?

Until someone more knowledgeble answers, I would say do the most chalenging version that will allow you to complete the WOD in a time comparable to others who have posted….perhaps 10-12 minutes

SC is right, there are a couple different versions of “beginner” pullups. 

As a note: do not do jumping unless GD says so specifically.  Great exercise.  High reps are ill advised.  Pukie the Clown is kinda funny.  Rhabdo the Clown is decidedly not . . .

Beginner pullups are on the cfit kids demo page:

http://www.brandxmartialarts.com/videos/pull ups.wmv

Some folks use big elastic bands.  GD and BBOJ do not favor these, and feel they don’t lead to pull ups as fast as well, what you see on the kids page.

There’s type of machine called a gravitron (sounds like a weapon in Bond movie to me, but hey . . ) that gives you assistance on pullups.

**Edit***: Ha!
TP and I are actually two sides of the same person.  We just try to post different things *most* of the time.

CFWU x 1 (Push-ups instead of dips and 5 dead hang pull-ups instead of 15)

10 rounds for time of:
10 Pull-ups
10 Ring dips (subbed 15 bar dips) and did and extra set of 15 dips between sets 6 and 7.

Time: 19:52

First two sets were dead hang pull-ups.

Out of my element today. Focus and motivation was lacking and rested too much between sets. Got a good pump though.

Warm-Up
DROMS
Agility Ladder Drills
Clean Progression
Snatch Progression
Jerk Progression

CFS WOD 090327 - “Grace” or “Isabel”
Choose “Isabel”
For Time:
30 x Snatches (Power), 135#
4:38

Cool-Down
Run out of the gym to get to breakfast on time.

First time at Isabel… form was a little dodgy for sure.  We haven’t practiced Snatches in a while and it showed.

It’s a funny weight for me because when I’m fresh I can basically Muscle-Snatch it when I get a good second pull and Power Snatch it with ease it even if I get a little lazy.  That all goes out the window after about rep 7.  As fatigue sets in, proper execution is required for any type of speed to be maintained. 

I didn’t hit proper execution on about 25% of those reps.  In my hustle to get through, I didn’t always get full extension or dive under the bar.  On those occasions I definitely pressed them out (about 7 or 8 times).  One was very bad… almost smacked myself in the head.

Next time, after a little more practice executing a proper Power Snatch on every rep, I’ll definitely crush this time.

10 sets of
10 pull-ups
10 ring dips (assisted)

My watch said 20:27 but I’m taking out 1:27 for a question a guy had at the gym. He asked why I was doing kipping pull-ups and if there was any benefits to doing them. I tried to explain to him the premise of Crossfit and why I was doing kipping pull-ups. I even told him how my fitness has increased doing Crossfit. But he didn’t want to hear it. So I went back to my workout.

I used my new rings for the first time today. I totally understand why it is a 3 to 1 or 4 to ratio. I got to rep 4 in my first set and could barely get up. I transitioned into using a bench to help out. I am so smoked. Looking forward to a rest day.

Front squat

Warm up with 45lb, 95lb
then 3 x 135lb, 3 x 155lb, 3 x 175lb, 3 x 190PR!

then today’s workout
Porch scaling
10 rounds
8 pullups
8 ring dips

Time: 12:52

The dips were the definite slow part of this workout.  All but 2 of the rounds of pullups were done unbroken.

Then did some skin the cats and worked on back lever.

Pack:
10 rounds for time of:
8 Pull-ups
8 Dips

13:55

10 rounds for time of:

10 Pull-ups
10 Ring dips (3:1 substitution for bar dips) ***soo 30 bar dips

Time: 20:31

Tough WOD,  eventually I will get some rings.

After resting for a few minutes I felt like doing some weights.

superset #1:  Preacher curls (45# x 12) & Diamond Push-ups (BW x 20)
superset #2:  Wide T-Bar Row (45# x 15) & DB shoulder press (45# DBs x 12)
superset #3:  Standing calf raises (260# x 12) & Dorsi Flexion (35# x 15)

090327

The Porch/Pack:
10 rounds for time of:
8 Pull-ups
8 Ring dips (Subbed 24-bench dips RD 1-2, then had to regress to Pack load of 16-Bench dips RD 3-10)

15:33

Was okay on Pull-ups, had to resort to negatives half way through round 5.

Is that an fair sub for the Pack load? 2 bench dips for every bar dip? I know it 3x1 for bench dips-ring dips.

M/25/75”/210

10 rounds for time of:
8 Pull-ups (assisted @ 95#)
8 Dips (assisted @ 95#)

15:32

Felt pretty crappy. I hurt my knee running last Friday and I’ve had limited ROM where I can’t get into a 90 degree squat, and I definitely can’t run. It’s put the kaibash on some of the WODs. Any suggestions for WODs to keep me happy until my knee heals up? I optimistically tried to jog on it yesterday and I think that set me back a few more days.

As Rx’d

16:19

A day behind.
Scaled to 4 @ 400m.

1:18 (pr)  rest - 4min 400m walk
1:30       rest - 5 min 400m walk
1:44       rest - 5 min 400m walk
1:43      

Pretty surprised. All these times are faster than the last time I did an interval workout training for a half marathon in oct.
I have not run outside since Nov. Have not run on a treadmill either since Feb.

There was major suckage of wind happening however….

Don’t know if it is the cold I’ve been fighting off or the wind, but I planned to do 6 rounds of this and had to quit after 4. Felt like my chest was on fire and still can’t stop coughing. Will try to do something more later today.

4 rounds
Run 400m
10 Thrusters
Row 250
10 D ball

Hey Everyone just started CF this week, looking forward to see how I will be doing a few months from now.

Wednesday:
3 x 165, 185, 205, 225, 225

Thursday:
4 x 800

3:59
3:46
3:36
4:01

30m/5’11”/210#

Puppies

10 rnds 5 reps
strict pullups and dips
Tried kipping pullups but couldn’t keep a rhythm going. For the dips I used two chairs with their backs towards each other.
13:05