Haven’t had time to post recently, but I have yet to miss a WOD.

Did today as RX’ed but sub out Jumping pullups:
14:36

GET SOME

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time = 21:21

Note to new people: I’ve heard that there are people who get annoyed when they see “As rx’d” followed by a sub or a scaling. 
it doesn’t bother me, i just thought I’d let yall know.

‘as Rx’d’ means you did *exactly* what the wod was, no substitutions, no scaling.

Re: thread title

Apriol, Metric?  I mean, I realize this is the cruelest month…. but really… Apriol?

Hoping to be back on my feet and WOD’ing soon,
~k

630am Crossfit @ Brand X

Buy in
5:min.
Plank hold
T-Plank hold
Elbow plank hold
Elbow T-plank hold

alking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Cash out
Stretching

Saturday, 4/4

w/up:  10’ on stationary bike, jumping jacks x 50, walking lunges x 20, 2x(push-ups x 10, sit-ups x 10, squats x 20)

WOD:  back squats - 1x5 bar only
                    1x5 95#
                    1x5 135
                    1x5 165
                    1x3 185
                    1x5, 2x3 205

w/dn:  practice hanging C&J

Sunday, 4/5

w/up:  2 mile run, 100 single unders, 2x(sit-ups x 10, push-ups x 20, squats x 30)

WOD:  3 RFT - 35# DB OH walking lunges x 20 strides (switch DB to other hand after 10 strides)
              25# DB each hand bear crawl for 100 feet
              400 m run

        Time:  13:32 with a 4:26 average per split

w/dn:  2x5 towel pull-ups, 2x10 T push-ups, four sets of 5-7 count tuck to L-sit

Today, 4/6

Active rest day, forecasted sunny and 70 deg F in Seattle, so a 4 to 5 mile run through Myrtle Edwards/Elliott Bay park with stops for pull-ups

tim

Sometimes I do not have access to a pull up bar, would a push press work in a pinch?

What is a beginner pull-up?

MsUnderRated - 06 April 2009 06:29 AM

Sometimes I do not have access to a pull up bar, would a push press work in a pinch?

Is there anything you can do rows or beginner pullups from? A smith machine perhaps?

New Pup - 06 April 2009 06:40 AM

What is a beginner pull-up?

http://www.crossfitkids.com/index.php/Videos/

See “Pullup Tutorial”.

Today’s workout as Rx’d

100ft walking lunges (had to do 4 lengths of 25ft so having to turn around slows you a down a little bit)
21 pullups
21 situps (feet unanchored, arms on the ground at my sides)
100 ft walking lunges
18 pullups
18 situps
100ft walking lunges
15 pullups
15 situps
100ft walking lunges
12 pullups
12 situps
100ft walking lunges
9 pullups
9 situps
100ft walking lunges
6 pullups
6 situps

Time: 13:15 (a full minute and a half better than the last time 2/26/09.  I am not sure how much of that is improvement and how much is the fact that it was my second WOD that day)

Afterwards worked on some snatch drills: overhead squats, sotts press with 25lb bar, and pressing snatch balance.

Lunges,Pull-ups,Sit-ups

I did as many real pull-ups as possible, usually between 4-6 per round then would have to finish with jumping pull-ups. Pull-ups don’t seem to be getting much easier, but I am not discouraged. I will keep forging ahead.

Anyways time was 22:32

Brutal 2 weeks at school, fell way behind. And finally got to the gym yesterday. Now I know why it’s called fight gone bad. Dropped my ipod touch in a puddle on the way in, doesnt work anymore so I couldnt time myself. Then after the last row in the third round i almost through up, lied down on a mat and the fan above me spinning made it worse. Forgot all my numbers because of my bad spins. And I accidently used 95 pounds for the first round. Went to 85 for the second. It was just because all this school screwed with my head and I wasnt thinking straight. Anyways, its off to nicole for today, should be fun.

Nappy5727 - 06 April 2009 02:15 AM

Sarah, They are unweighted. Just do big walking lunge steps, let your trailing knee touch the ground. Follow GD’s scaling. Do the prescribed amount of beginner or assisted pullups. I am unsure how you will do it in your garage. In some gym’s they have a machine that assists you or you can buy big rubber bands to assist you, though I don’t believe they are highly recommended to use more than a month or two. In my opinion you just need to try and struggle through the best you can or maybe do some jumping pullups with negatives. (Jump up, chin to the bar and very slowly lower yourself). Hope this helps.

I would be quick to point out that you should severely limit the amount of negatives that you do in a WOD.  They have a nasty habit of causing Rhabdomyolysis, which is a very bad deal, even at low rep counts.  Just on this forum, we’ve seen it as low as 45 Jumping Negative Pull-Ups.

For this type of WOD, we would *really* prefer that newbies perform normal Jumping Pull-Ups (Pull-Up with Jump Assist and fall right back to the ground, no negative resistance) or some variation of body rows.

“Walking lunges, pull-ups, sit-ups”

As RX’d

12:59

Before this WOD I did some deadlifts

6 sets of 5 @ 275lbs with about 1 min rest between sets.