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10 push ups, 20 squats, 30 sit ups

5 rounds
35kg Clean, FS,  SP, BS, PP

Pull up Variations Puppies “Mod”
1 weighed 25lbs
3 strict pull-ups
5 Assisted pull-ups

Time : 12.08

Completed 3 full sets last four were broken after the strict pull-ups.

Shaved over 5 mins of my last time on same scale… recovery is a lot better…:) sub 10 mins next time…

Cash Out
2 rounds
KTE x 5
20 sit-ups

Jump rope practice and managed my first set of double unders today…

New Pup - 20 June 2009 07:50 PM

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.

If you have open trusses in your garage or a high enough cieling in your basement , head to the hardware store and browse the plumbing section there are all kinds of pipe fittings and pipe .Use your imagination but don’t overthink it all it is , is a piece of pipe hanging from the cieling .if you have any trouble coming up with ideas let me know I can try to explain or send a pic .

Pull-up variations

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up

9:30 (PR by 2:83 seconds)

Warm up
run
400m
3x75m hill
400m
3x10 GHD situps
3x10 KB Swings 1 pood

WOD
5 rounds
10 beginner pull ups
max hang pull up
5:11

CO
500m row 2:24
2x10 GHD situps

-Halo- - 21 June 2009 03:05 AM

JKitka - 20 June 2009 07:54 PM

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. 

Thank you very much for the informative answer Halo.  I’ve seen the light!

I HATE THIS WOD !!! 
Mod Pack scale 10 rounds of
3 weighted pullups 30#
5 strict pullups
7 kipping pullups
24:00 and 19 rounds better than last time but I still hate this one . I DNFed it last year and it has haunted me since. One good thing is I’m going into a 7 day active rest period , it’s something I do every few months . It definately benefits my performance .
Fitting that my goat WOD kicked my the day b4 .
LOL and HAPPY FATHERS DAY everyone!!!!!! Peace

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

20:24 (PR!)  Way too many “sets” to count, probably around 80.

First two rounds were with 35lbs, then dropped to 30lbs for remainder.

Questions to clarify.  First my pull-up bar is too tight to the wall to kip so I always do strict pull-ups and assume that is the appropriate sub for kipping.  Main question, if I come off the bar in the middle of the round, do I finish that round with a break or consider that round over and start a new one?  What is suggested break in between rounds if you need it to get through majority of round?

New Pup - 20 June 2009 07:50 PM

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 really like my stud bar, i put some grip tape on the pipe for alittle extra grip.

Sooo, I suck at pull ups.  I did one set almost as rx’d (15lbs for wiehgted) and the rest were 3 strick, 5 kipping and 7 with someone holding my feet.  After set 6 at 21:31, I couldn’t even hold onto the bar anymore.  So, there you have it.  And this message took me about ten minutes to type because my hands still aren’t listening to me.

Vez - 21 June 2009 07:20 AM

Questions to clarify.  First my pull-up bar is too tight to the wall to kip so I always do strict pull-ups and assume that is the appropriate sub for kipping.  Main question, if I come off the bar in the middle of the round, do I finish that round with a break or consider that round over and start a new one?  What is suggested break in between rounds if you need it to get through majority of round?

This one’s funny, because normally I consider a “set” to be say, the exercise like 3 weighted is a “set”. 

In this one, however, theoretically there’s no reason to ever leave the bar . . . hahahahahaa welcome to Fantasy Island! Tattoo! Our guests!

You’d have someone give you the dumbell every time.  Not gonna happen.

So, you should finish every round, but count how many sets.  Over time, you should complete it in fewer and fewer sets. 

So, come off in a round only once, then it took you two sets.  If you come off twice, three sets. 

And yes you can sub strict, but you’ll be doing a looooot of those.  Good luck.

Suggested break?  hard to say.  Don’t know where your goats are.  Just do what you can, man . . . . .

TP

10-8-6-4-2

185lb Squat Clean
Chest to Bar Pullups
50lb DB Swings

18:02

GoingThruIt - 21 June 2009 07:30 AM

10-8-6-4-2

185lb Squat Clean
Chest to Bar Pullups
50lb DB Swings

18:02

Oh Lordy . . .

Dare I ask . . . how was that?  did you have any grip at the end?

TexasPatrick - 21 June 2009 07:31 AM

GoingThruIt - 21 June 2009 07:30 AM

10-8-6-4-2

185lb Squat Clean
Chest to Bar Pullups
50lb DB Swings

18:02

Oh Lordy . . .

Dare I ask . . . how was that?  did you have any grip at the end?

It wasnt as bad as i thought. I utilized the hook grip and it helped out the cleans tremendously. I thought 185 would crush me too lol but it wasnt “bad”

2nd-ever attempt of any type of crossfit…

9 rounds in 29:40.

My scaled workout:
*2 reps, weighted @ +15lbs
*4 reps, strict
*6 reps, kipping (I’ve never done kipping before, so it took a few rounds to get the technique)

32 sets total.

2-4/6
2-4/2/2/2
2-1/3/4/2
2-1/3-3/3
2/4/6
2/4/6
2/3/1/6
2/2/2/6
1/1/2/2/6