With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Big Dawgs and Pack:
As Rx’d
This workout is self scaling.
Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.
The Brand X record for this WOD is held by Top Dawg, 27 rounds.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.
Is this supposed to be strict or kipping or either? Don’t even know if I can attempt it. My little extra session last night playing around on the rings is hurting me real bad right now!
Is this supposed to be strict or kipping or either? Don’t even know if I can attempt it. My little extra session last night playing around on the rings is hurting me real bad right now!
Always kipping unless otherwise specified, or you have some burning desire not to kip.
Just record whatever you did for future reference.
Does anyone have a “one minute mp3” to listen to? Some song or something where there is a chime every minute would be good… And for this circusride I try to fasten my mp3 player a little better :D
I’m horrible at pull ups even though I work on them during every workout. I got through 9 rounds before failure with 110 lbs of assistance from the Gravitron (I weigh 215).
I was thinking about setting the gravitron to whatever weight allows me to complete three rounds of 15 and then slowly getting rid of the assistance until I don’t need it anymore. Does anyone know if this has been proven effective or not?
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Stopped clock @8 min (last set 8 pullups). First early a.m.workout in a long time, got to get back in a groove! Did @home so wasn’t able to utlilize assist machine, need to get a band. o.k. first 2 rounds straight pullups though.
First crossfit workout ever.
My kipping is a little out of whack, but it feels good. I’ll keep working on it.
As others have done…
Buy in: crossfit warmup (15 seconds for samson stretch and 10 reps on everything).
Buy out: 135# bench 40 reps, 10 pistol squats (alternating), and 500 meter rowing at <2:00 pace.
I also commute on bicycle everywhere I go, and I’m in Morgantown, WV (for those that don’t know, that means lots of groovy hills to climb). So I get a pretty nice warm-up and cool-down via cycling.
I’m horrible at pull ups even though I work on them during every workout. I got through 9 rounds before failure with 110 lbs of assistance from the Gravitron (I weigh 215).
I was thinking about setting the gravitron to whatever weight allows me to complete three rounds of 15 and then slowly getting rid of the assistance until I don’t need it anymore. Does anyone know if this has been proven effective or not?
This is a pretty common concern. The only thing I have ever found is doing more (weighted, then kipping, then assisted, etc) each time I go at them. So, if you can do 3 unassisted, do them, then switch to the minimum assist you need and so on. But decide BEFORE you start, how far you are going to go, and be reasonable/conservative. Going to extreme failure here is a pretty sure way to get a dose of rhabdo, and the major reason why you will frequently see GD say “Do not substitute jumping pullups.” You can try to switch your grip up too, as this will place different emphasis on the various muscle groups.
Don’t get too frustrated here. It’s a pretty hard goat to kill, and will come with time and effort.
