Question for toady’s WOD? I can do dead hang pullups; however I can’t kip yet. I plan on doing this at the puppy level today however I have no access to a gravitron to help when I get tired. What are some good subs for pull-ups when I get tired? Should I do as many dead hangs as possible and then finish with ring rows “I have rings at home”. If my question is too confusing just pm me.
Thanks
Stephen
Yeah I think ring rows are a good sub for pullups. They will help ya build more pulling strength but allow ya to keep moving when ya cant do anymore pullups.
Puppy scaling question
would it be ok if I break my pull ups in sets of 5 with about 30 seconds rest between each set and then move on to the wall shots.? If this does not make sense just let me know.
Wonderin’ why 5 stinkin’ pounds is giving me so much trouble.
Really had to press up to full overhead on the 50#. Don’t know for sure if I was supposed to have to work that hard. Maybe I didn’t have enough momentum going.
Thanks CF coaches and moderators! I’m loving CFing and am already seeing an improvement in strength and fitness.
Really had to press up to full overhead on the 50#. Don’t know for sure if I was supposed to have to work that hard. Maybe I didn’t have enough momentum going.
On a “true” snatch, like in a competition, any press-out would result in a disqualified lift. You may not have had quite enough momentum on the bar, but likely you weren’t dropping under the bar far enough to lock out in the receive position. In the Power Snatches you shouldn’t drop to a full squat, but you still need to drop enough to get under the bar when it’s on the way up.
Dropping under the bar is one of the hardest parts of learning the Olympic Lifts… and it will come with time. If you want to practice and gain confidence, you can try the “Snatch Balance” with light weight to get the idea.
So this last weekend was the Tour of the Mississippi River Valley Bike Tour. I had strictly trained with CF since Feb using 3 on 1 off, and my longest training ride was 40 miles in march. Day one I did 107 miles in 7:34, Day two was 92.2 miles in 6:37.
The only problems I had were sore knees and crotch! The power out put was easily there.
Then Monday I got back in the gym for an extended warmup of Pullups, pushups, dips, back ext., situps etc. Then a day of rest.
Yesterday I got back on the CF train and did last sat’s workout of walking lunges and pullups/situps, and bested my time by six minutes. 14:37 (jumping pullups)
Today was scaled to 10 # DB’s in each hand for thrusters, and jumping pullups.
40/40, 35/35, 20/20 in 5:45
Biking is hard, I’m glad to be back Crossfitting! All hail Crossfit.
Question for toady’s WOD? I can do dead hang pullups; however I can’t kip yet. I plan on doing this at the puppy level today however I have no access to a gravitron to help when I get tired. What are some good subs for pull-ups when I get tired? Should I do as many dead hangs as possible and then finish with ring rows “I have rings at home”. If my question is too confusing just pm me.
Thanks
Stephen
Yeah I think ring rows are a good sub for pullups. They will help ya build more pulling strength but allow ya to keep moving when ya cant do anymore pullups.
Puppy scaling question
would it be ok if I break my pull ups in sets of 5 with about 30 seconds rest between each set and then move on to the wall shots.? If this does not make sense just let me know.
Yead dude break em up into as many sets as needed. For example i’ll prob do my first set of wall ball shots unbroken then hit about 25 pullups, small rest, 10 pullups, small rest, 5 pullups then back to wall ball shots. Try to keep the rest to a minimum and dont go to failure. I normally rest about 5-10 secs then get back on the bar.
My shoulder is still limiting my OH work. I believe I’ve done 215# in an overhead squat with a Push Jerk to get it there. Although the snatch grip does make it a little tougher for me, I should still definitely be able to get that up with a push press.
The MetCon went fairly well, but I still need to work on picking up the pace in my runs. I think I was off the rower and out the door by 1:40 and the burpees couldn’t have taken me more than a minute, so the run was at a 1:50 400m pace or more? Too slow for this cat.
I found it difficult to keep my form while doing this. My hips always wants to shift left, and my right knee wants to kick out to the right for some reason, and I’m also spreading my legs too far apart when I drop under the weight. When I went up to 115#, I found myself “muscling” the weight up like a military press, so I dropped back to 95#. Still had trouble with form, but it was an overall improvement.
Day 66. I am almost done with my homemade medicine ball. I just ran out of sand and haven’t gotten to the store to get more. I did Dumbbell Thrusters instead, as heaviest medicine ball available is only 10#.
Thursday 090618
WOD Pack:
For time:
40 Wall-ball shots - SUBBED 20# DUMBBELL THRUSTERS, AS HEAVIEST MEDICINE BALL AVAILABLE WAS 10#. FOR ALL ROUNDS.
40 Pull-ups - ALL STRICT, NOT ENOUGH ROOM BETWEEN WALL & BAR TO KIP. ALTERNATED BETWEEN PALMS FACING OUT & PALMS IN . FOR ALL ROUNDS.
25 Wall-ball shots
25 Pull-ups
10 Wall-ball shots
10 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Really had to press up to full overhead on the 50#. Don’t know for sure if I was supposed to have to work that hard. Maybe I didn’t have enough momentum going.
On a “true” snatch, like in a competition, any press-out would result in a disqualified lift. You may not have had quite enough momentum on the bar, but likely you weren’t dropping under the bar far enough to lock out in the receive position. In the Power Snatches you shouldn’t drop to a full squat, but you still need to drop enough to get under the bar when it’s on the way up.
Dropping under the bar is one of the hardest parts of learning the Olympic Lifts… and it will come with time. If you want to practice and gain confidence, you can try the “Snatch Balance” with light weight to get the idea.
At this point I changed up my grip and tried with one palm facing forward, the other facing back (what is this grip called? alternate grip?) and it gave me so much more grip security, I blew my previous lift numbers outta the water by 40-50 lbs! Felt great.
1 x 7 @ 155 lb PR by 50 lbs
1 x 4 @ 165 lb
1 x 3 @ 175
1 x 3 @ 185 lb 3RM PR by 40 lbs
front squat 1 x 10 @ 45 lb
back squat 3 x 5 @ 100 lb
bi curls
low row
calf raises
