Sunday 090621
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090505.
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I did the pack on 090619 and got 6+ sets. On 090618 did pack wall ball and pull-up WOD in 8:41
My question is should I attempt to do Rx’d? I really want to set good times on some of ‘the girls’ and push my self to be a big dawg. The problem is that especially on WODs that have pull-ups, its hard when I’m doing it, and I push to the point where its hard to hold on and I’m gassed, but afterward I’m not on the ground gasping for air like I should be!
Would it be better to push up to Big Dawgs to try and thrash myself or should I keep it at the pack level and try to just rep-it-out until I can’t do another pull-up and finish up with something else?
Any suggestions for a home pull up bar? I don’t really trust the doorway pull up bars especially if I am trying to kip.
I got the kind you put up using mounts that screw into the door way and then you place the bar into the mounts and they lock into place with a kind of hinge/clamp. I have kipped on it but its not very easy…too slippery. I was thinking of getting some kind of textured spraypaint on it.
Any suggestions for a home pull up bar? I don’t really trust the doorway pull up bars especially if I am trying to kip.
I got the kind you put up using mounts that screw into the door way and then you place the bar into the mounts and they lock into place with a kind of hinge/clamp. I have kipped on it but its not very easy…too slippery. I was thinking of getting some kind of textured spraypaint on it.
Thanks Laura ...
Has anyone used one of those stand-up pull-up / dip / ab curl / pushup apparatus things? Can you kip well on those?
There isn’t enough room on the stand up pull up apparatus to swing. You’ll hit the upright part. I can kip fine on my power rack. Invest in one of those!
wallball pullups
pack modified
40 thruster 22.5kg (bbell)
200 or so m run (to the pullup bar in the park near my house)
40 pullups
200m
25 thruster
200m
25 pullups
200m
15 thruster
200m
15 pullups
200m
26:48
Puppies:
5 rounds
5 pullups (70lb assist)
Unable to kip so worked on swinging leg movements, floor (horizontal) hip movements, and dead hangs
Couldn’t swing properly on the Assisted Pullup machine and no other bar high enough for full length hang.
Thought I was able to feel some kip improvement while on the Assisted Pullups but hard to say…
Any suggestions for a home pull up bar? I don’t really trust the doorway pull up bars especially if I am trying to kip.
I got the kind you put up using mounts that screw into the door way and then you place the bar into the mounts and they lock into place with a kind of hinge/clamp. I have kipped on it but its not very easy…too slippery. I was thinking of getting some kind of textured spraypaint on it.
Thanks Laura ...
Has anyone used one of those stand-up pull-up / dip / ab curl / pushup apparatus things? Can you kip well on those?
Yes I have used that one on Fran before. You can kip, but it is a little tight when kipping into the pad. Also since I am a big guy, Ive placed sand bags or weights on the skeds to hold it down so I didn’t fall over.
I did the pack on 090619 and got 6+ sets. On 090618 did pack wall ball and pull-up WOD in 8:41
My question is should I attempt to do Rx’d? I really want to set good times on some of ‘the girls’ and push my self to be a big dawg. The problem is that especially on WODs that have pull-ups, its hard when I’m doing it, and I push to the point where its hard to hold on and I’m gassed, but afterward I’m not on the ground gasping for air like I should be!
Would it be better to push up to Big Dawgs to try and thrash myself or should I keep it at the pack level and try to just rep-it-out until I can’t do another pull-up and finish up with something else?
This is a tough one because you have two factors as the end goal for this WOD, sets and times. Normally we dont worry about counting sets in a METCON WOD. For today, you want to finish 10 rds in as little sets as possible in the fastest time possible. For example, if I did this as rxd w/ 45#, 10 rds with 20sets in 15min (total power 73.21 watts). If I did the pack w/ 35#, 10 rds in 12 sets in 10min (120.9 watts). It took me longer to do as Rxd, in more sets, with less power output then the pack. I know this is alot of jargon for what seems like a pretty easy answer, but these are some factors you want to look at. Sometimes it is better to do a WOD as Rxd, and sometimes it’s not. Best to go with the pack, and see how you do, then the next time this comes around, hit the Big Dawgs. Either way you do it, 150 pull-ups for time is going to hurt.
DISCLAIMER: No expert, just a lowly disciple to the cause.
