Puppies if you are unable to kip at all, max hang each round
So does that mean one round equals 5 assisted pull-ups, and then as many deadhang pullups as possible?
First off, I’m new, and just getting started.
If you are going to do that I would invert the order. i.e. if I were you, I would do the deadhang pull ups first - then the assisted pullups.
Lately I’ve been running with the pack, but pullups are my weakest link. At 198 lb., my deadhang pullups are already weighted so to speak, so my plan for this workout is to follow the pack rep/round count, but back off of the weight to merge wtih the puppy scaling.
Still too fat and weak to do this many pull-ups, but a can do some so I made a variation somewhere between pack and puppies. First 3 rounds were 2 strict, 3 kipping, and 5 jumping, after that I could only get 1 strict, 3 kipping, and 5 jumping.
My last time doing thing I did 15 rounds of 10 assisted (feet on a box), and it took me 19:57. This time I was able to work in strict and kipping and it took me 15:08. Almost 5 minutes less.
As Rx
Used 90 lb to learn the movement
Did an additional two reps per set
Since this was more of a skill development workout for me, and since my legs were already good and warmed up, I went ahead and added two sets of overhead squats with just the bar. I’m still trying to make that movement feel natural, but maybe it’s just an awkward movement. I’m struggling with the feeling that I need to keep my knees over my toes, which results in the bar moving too far forward to compensate.
Cash Out:
25 m bear crawl
30 side to side jumps over 1’ barrier
4 slow skin the cats (some pike, some tucked - some held upside down for a while - also used the movement to see how close to a lever I can get)
3 x 3 second L Hold (rings)
3 x 10 second handstand with wall support
1 x 3 second handstand with no support (PR!)
does the grip matter??? I mean Wide grip…....medium grip…....reverse grip (chin up)????? Does it matter? I am assuming wide grip, but would like to know for sure
It’ll tell you all kinds of things about CF, like this:
2.6. Pullups vs Chinups?
Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can’t do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.
I suck at pull-ups right now, so i do both, just to get the MetCon value, as well as to build strength. When my overhand fails, I switch to underhand.
20:39 - first three rounds were overhand, last 2 were underhand. I had delusions of grandeur going in, telling myself I’d knock out 10 sets. HA! By the last round of jumping, I was completely smoked. I did, however, complete 75 pull-ups altogether, which is WAY beyond anything I’ve ever done before. The standard variety included some pseudo-kipping (a technique I need to practice). It’s a start, at least.
does the grip matter??? I mean Wide grip…....medium grip…....reverse grip (chin up)????? Does it matter? I am assuming wide grip, but would like to know for sure
This is a a slightly modified paraphrase from the FAQ section on the main site
Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can’t do many (or any) use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for multiple sets of one or two.
When I do assisted pullups I stand on a box that would let me use my legs to get to the top and sorta do a squat/pullup using only as much legs as possible.
This is not WOD specific. I was wondering which translates to running better, Walking on a treadmill or “jogging” on an elliptical? I currently am working on a foot problem that makes it very painful to jog on a treadmill.
THanks
Sarah
I am no expert but I would recommend walking on a treadmill instead of using the eliptical.
Front Squats:
30#x5, 40#x5 to practice form. Thanks TP for tips on holding arms correctly! Wrists still hurt some but it really helped!
3-3-3-3-3
45# 50# 55# 65# 75#
W/U
1000m row
Tabata row measured in cals 7-8-8-8-7-8-8-8=62
Pull-ups variation
Started off with 2 sets
3 weighted 25#
5 strict
7 kipping
finished last 8
1 weighted 25#
3 strict
5 kipping/jumping
Total time 19:57
First time doing this WO. Started off with the right intentions but i got smoked fast. So I transitioned into the later half of the work out. I used as much kipping as I could until I wasn’t able to do anymore or lost my grip, than I went into jumping pull-ups.
First time I did Tabata rows as well. They are lot harder than doing the Tabata run. I think I like these. They will be added to my workouts.
does the grip matter??? I mean Wide grip…....medium grip…....reverse grip (chin up)????? Does it matter? I am assuming wide grip, but would like to know for sure
This is a a slightly modified paraphrase from the FAQ section on the main site
Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can’t do many (or any) use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for multiple sets of one or two.
When I do assisted pullups I stand on a box that would let me use my legs to get to the top and sorta do a squat/pullup using only as much legs as possible.
Thanks for the help…...I am new to crossfit but have been weightlifting for a long time and would typically do a warm up set of wide grip pullups followed by weighted pullups with 45 pound plate for 12 reps….....then medium grip pullups with 70 pounds for 6-8 reps…..etc etc…..until I would do single rep chinups with as much weight as possible to try to beat my one rep max…...
Even though this workout today is VERY light weight wise…..I have never attempted this much volume….......That’s why I am here…...working on my weaknesses, particularly metcon conditioning….....I anticipate I will hit the wall and really struggle in the latter rounds…..the struggle should be fun….....will post my results later tonight
My wrists are so tight, that it’s pretty uncomfortable, although I noticed that each time I do these, it’s a bit better, so I’ve got some progress w/ the wrists even though it’s slow.
Had a rough case of carpal tunnel a few years back, and I’ve notice that doing crossfit has drastically improved the strength and flexibility in my wrists over what it used to be, so that’s great!I’ll just have to be patient with my progress in that area.
What does max hang mean? Does that mean literally hang from the bar for time or do deadhang pullups?
Max hang is just that. It’s not a pullup since it comes right after GD says (in the puppies wod) : if you can’t kip at all . . . .
So get up on the bar, pull or jump to chin over bar, and wait . . . . . eventually your arms will tell you they’ve had enough and not so gently deposit you back on the ground . . .
so to speak, so my plan for this workout is to follow the pack rep/round count, but back off of the weight to merge wtih the puppy scaling. 
