On the workout with rounds if there is no rest between rounds do we just go straight to the next round?
My pull ups stink right now. The gym where I work out has alot of equipment I can use for cross fit but no good pull up bar! The bars I am using are almost at head level when I start. So kipping is very difficult. So I can do about 7 right now (with a modified kip) and usually the next round it goes down quit a bit. Well on yesterdays workout I was able to substitute jumping pushups (which I found 40 to realy be a great workout) So I guess with all that my question would be is there a scale of jumping pullups to regular pull ups?
No rest between rounds. Take a breath, go again.
Jumping Pullups: Don’t do them in a WOD unless they are 1) part of it, i.e., filthy fifty, or 2) it’s an approved sub. That is GD specifically says “jumping pullups” in one of the lower scalings.
Why? Rhabdo. You don’t want that.
And it’s also my opinion, that I’ll be freely disabused from, that jumping pullups don’t lead to real pullups, but just lots of jumping pullups.
Now, that I"m done with the “what you shouldn’t do” lemme see what I can do to help.
1) Subs: use a progression, rows, bar or ring, like off the smith machine.
2) More pullups: Practice without going to max every day and maybe maxing out once a week or so. Like ladders: 1 pullup, drop off shake off, rest a second then do 2 pullups, to maybe 75% of max.
Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box - worked with what I have = 12”
15 Wall ball shots, 14-20 pound ball - worked with what I have = 6#
Did in “8ish” minutes…was ready to go & forgot to start my watch!!!!! Should have increased reps since box jump was short& ball was light…..now I know for next time (or maybe I’ll have more equipment, hmmmm)
I am behind a few WODs.
A. Thrusters
Hubby:
95,95,115,135,155,155,185(failed)
Me:
buy in was a bike ride with son
45,45,65,65,95,95,95(failed)...so I then did 5 reps of 45# thrusters…95 is a Personal Record for me!!!
B. 40 jumping pullups & 40 bench dips for time
Me:4:13…dips with feet on the floor, hands on top step in garage. Cash out was bike ride with son.
Hubby: n/a
Son is doing push ups and jumping pullups better than me, his mom!!! He’ll be doing CFkids soon:)
On the workout with rounds if there is no rest between rounds do we just go straight to the next round?
My pull ups stink right now. The gym where I work out has alot of equipment I can use for cross fit but no good pull up bar! The bars I am using are almost at head level when I start. So kipping is very difficult. So I can do about 7 right now (with a modified kip) and usually the next round it goes down quit a bit. Well on yesterdays workout I was able to substitute jumping pushups (which I found 40 to realy be a great workout) So I guess with all that my question would be is there a scale of jumping pullups to regular pull ups?
No rest between rounds. Take a breath, go again.
Jumping Pullups: Don’t do them in a WOD unless they are 1) part of it, i.e., filthy fifty, or 2) it’s an approved sub. That is GD specifically says “jumping pullups” in one of the lower scalings.
Why? Rhabdo. You don’t want that.
And it’s also my opinion, that I’ll be freely disabused from, that jumping pullups don’t lead to real pullups, but just lots of jumping pullups.
Now, that I"m done with the “what you shouldn’t do” lemme see what I can do to help.
1) Subs: use a progression, rows, bar or ring, like off the smith machine.
2) More pullups: Practice without going to max every day and maybe maxing out once a week or so. Like ladders: 1 pullup, drop off shake off, rest a second then do 2 pullups, to maybe 75% of max.
TP
TP & GD know their stuff and believe me you don’t want to do that many jumping pull ups
I try to practice my pull ups each day via crossfit fit warm up “unless the workout is pull up intensive” or skill practice at the end of an workout.
Start with progressions as TP says and you will notice an improvement then go to the next level
Before I started crossfit I could do about 6 dead hang pullups now I can crank out 16….If only I knew how to kip
Three rounds for time of:
Run 400 meters
15 Box jump, 16 inch step
10 thrusters, 10lb db in each hand
18 minutes by wall clock - my running is still weak so I ended up in a walk for over half of it.
My knee could not take the 24” height (hopefully this will improve over time), so I multiplied the jumps to get the same overall vertical distance. Hope that works.
TP & GD know their stuff and believe me you don’t want to do that many jumping pull ups
I try to practice my pull ups each day via crossfit fit warm up “unless the workout is pull up intensive” or skill practice at the end of an workout.
Start with progressions as TP says and you will notice an improvement then go to the next level
Before I started crossfit I could do about 6 dead hang pullups now I can crank out 16….If only I knew how to kip
Point of order: GD knows his stuff. I’m not qualified to carry his gymbag . . . everything I know I learned from GD. Trust me . . . if I get it wrong . . . he will let me know . . .
Kelly for Buttercups
12:05
3 rounds
Run 400 m (treadmill 1% incline, 0.25 mi at 2:00 pace), it was all I could do to not slow the treadmill on the last round.
10 box jumps - 18 inches
10 Thrusters with 12.5lb dumbells
Sould have done puppies. I based it on how I felt after the first round of box jumps. I kept having to grab the wall, so I went with 10/round. Then round 2 and 3 were easy. Guess I wasn’t warmed up enough.
I’ll join the conversation about pull-ups. I can’t do one yet and I never know what the right scaling is. I don’t see how jumping pull-ups will ever lead to a real pull-up either. But ring rows don’t seem llke they will either. I’ve been doing negatives. I did negatives for “Barbie” a few days ago and I am still crippled. Once I couldn’t control my descent I should have stopped the negative part. Oh well, live and learn. I"ve read on this site not to use bands either, which I don’t know the reasoning for. I don’t know how I’ll ever get there. Very frustrating.
My stamina is still crap. Should i try doing some light 200m repeaters on my off days to try and build up my stamina or keep doing scaled WODs. I’ve only been doing croosfit as my only workout for about a week and a half, i used to be a strength day cherry picker. I’m also a 285 pound fatty, lol. But i’m changing that with the help of crossfit.
I’ll join the conversation about pull-ups. I can’t do one yet and I never know what the right scaling is. I don’t see how jumping pull-ups will ever lead to a real pull-up either. But ring rows don’t seem llke they will either. I’ve been doing negatives. I did negatives for “Barbie” a few days ago and I am still crippled. Once I couldn’t control my descent I should have stopped the negative part. Oh well, live and learn. I"ve read on this site not to use bands either, which I don’t know the reasoning for. I don’t know how I’ll ever get there. Very frustrating.
F/44/5’8”/160
The ring rows are a gateway and they build some basic pulling strength that you need to have before you get that last couple of crucial inches.
And you’re right, negatives have their uses, but perhaps in the middle of a wod is not one of them. During the week, yes, at high intensity, you’ve seen what can happen.
Not using the bands: GD found that folks never graduated off them. Now, I have to say I know some folks who used bands just fine and I think GD might know one or two, but they tend to be the exception.
And right here I’d like Marla_Singer to pop in or LauraR because I think they went from nothing to lots. Well, I know they did and they can give you the woman’s perspective. I had a couple pullups when I started cfit, not many, like 3, but now I’m 20+ on a good day.
Run 400 meters - TREADMILL 8-8-8-7-7: 1(2:01), 2(2:01), 3(2:00), 4(2:16), 5(2:16)
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball - DID NOT HAVE 20# BALL, USED HEAVIEST GYM HAD 10#
30 muscle ups for time
( pack scale)
-60 ring pull ups false grip
-60 par bar dips
3 each=1round for 20 rounds
15:30 didn’t go really fast just controlled and steady
Had to kip to get rings to chest in last 5 rounds
