Question for the coaches…I’m not a good runner, and I’m trying to trick myself to tolerate it by continually doing some sort of running (hence my 400m runs in my warmup) but I just can’t do much distance (more than few miles)...and I know its going to pay some longterm dividends if I can get accustomed to running better/longer.  With my increasing work schedule and grad work, I feel like a running/CF mix will be in my near future.

What’s the word out there CF wise to get a better running routine going?  Tabata sprints? Any help with this guys would really be appreciated

Thanks!

Strict pull-ups definitely in my wheelhouse. I never can kip pull-ups for the WOD, because our pull-up bar is about 18 - 24’ off the wall, so I have to do all Rx’d pull-ups strict. Started with the Pack , completed it and then started adding the omitted sets. I added the 3, 6, and 12 sets missing only the 18 rep set from the Big Dawg .

Wednesday 091216

WOD Pack:

For time:
21 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
21 Handstand Push-ups - SUBBED FEET ON BENCH BUTT IN AIR.
15 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
15 Handstand Push-ups - SUBBED FEET ON BENCH BUTT IN AIR.
9 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
9 Handstand Push-ups - SUBBED FEET ON BENCH BUTT IN AIR.

Post time to comments.

TIME: 7:14. EXTENDED WOD ADDING SETS OF 3, 6, 12 = 11:22.

Puppies:
21 Pull-ups (Beginner or assisted oaky)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

5min17sec

Did 50 Glute-Ham situps after. Probably should have gone a little higher on the workout.

630 & 8am Crossfit @ Brand X

Buy in - Bear crawl 25m > 2:00 jump rope > Cartwheels 25m > 1:00 squats

WOD
21 pull ups
21 push ups
18 pull ups
18 push ups
15 pull ups
15 push ups
12 pull ups
12 push ups
9 pull ups
9 push ups
6 pull ups
6 push ups
3 pull ups
3 push ups

Cash out - 50m prowler work

Back Squats
Had to sub universal sled and dbs
80-100-120-14-160 5x
5-5 50 lb db squats

Pull ups and HSPU pack scaling (plus a little)
Pull up 21
HSPU 21
Pull up 15
HSPU 15
Pull up 9
HSPU 9
Pull up 6
HSPU 6

11 min
Pull up sets were broken all over the place, but I read that thread a week or so ago about breaking large sets into many small sets and trying to move through them as quickly as possible. I tried it today and it seemed to work out well. Closed out with a couple sets of jumping jacks and side planks.

this is just nuts!!  i am going to have to put feet on box and pike body….my limit is like 5 HSPU before fatigue.  Limit on strict pull ups is like 8…..well, regardless, it will still be a workout

pack (with HSPU progression)

10:33

091213 Row 500m, Turkish Getups

WU:
800m run
Hip bridges
Bridged hamstring curl on fit ball
Knee PT

WOD:
AMRAP 20:00
400m run
25 20# Turkish Getups
I did exactly 2 rounds. As in down to the second.

Been wanting to run more so I subbed the 400, but I think the SDHP would be better. And by better I mean worse. And by worse I mean better.

Sung - 16 December 2009 05:21 AM

Quick question on the pullups.

Everyone familiar with the 2 style of kip pullups?

1st is the way we’re taught. You know like in all those videos. Then as I progress and try to do them faster, I get into a rhythm and start to do them like Chris Speller when he’s going for those 100 pullups. If you’re unfamiliar with the 2 styles, this question is going to be confusing. It looks like you’re just doing a big circle(chin still goes above the bar).

If I stop myself in the middle of a set and try to go back to the original way, I tend to lose rhythm. Is the Speller way acceptable? I mean, I’m sure it is but does it do the same amount of work? I tested out this theory and for myself, the number of reps I can do is about the same either way, but the Speller(big circle way) gets it done way faster. This way puts more stress on the frontal shoulders when coming down at bottom. If you have bad shoulders, don’t do it.

Waddaya think?

The same amount of work is done in both methods and the butterfly kip is faster, so as far as increasing power output, that is a totally acceptable method to pull-up.

I find that the big circle way, (butterfly kipping pull-up or cyclical kipping pull-up), takes more body control as I move through the air and requires more of my strength to perform.  The result of this is that as I fatigue in a set of butterfly kips, I will be unable to maintain a smooth ryhtm and will have to resort to the traditional kip.

In the end a max set of pull-ups for me will end up resembling Spealer’s set of 100… right… like that, only way shorter and much less impressive.

Anyway, I’ll usually be able to maintain butterfly for 75-90% of the reps (say 25 reps) and the last 9-10 are back to traditional to try and squeeze as many reps out for as long as I can grip the bar.

Having to take a forced rest day today :(

I’m getting a strange clicking in my lower spine when I perform sit ups, not sure what’s causing it but hoping a rest is as good as a cure!

Warm up:  5 minute row

WOD #1:  Cindy “Buttercup” = 1 Pull-up, 4 Push-ups, 7 Squats - AMRAP 10 minutes: 12 3/4 rounds

Rested 3-5 Min.

WOD #2:  Run 400m/12 Burpees - 4 Rounds for time:  19:16

Cash out:  Sit-ups 2x25

Pullups and Handstand Pushups

Warm up
1000m Row
DROMS
2 rounds
10 KB Swings
10 V ups 5lb ball
10 OHS PVC

Then
Pullups and HSPUs
Pack 21, 15, 9

7:04

HSPUs were scaled with feet hanging over bar 54in from floor.  In middle of 2nd set walked hands back to increase intensity.  Head to floor ROM

Skill Work

Cleans
Bar warmup
5x 95
5x115
Stretch

Forgot to post the last couple workouts

Monday: 
“Crossfit total”

Back squat:  285lb (10 lb PR!)  felt like I could have gone more but didn’t want to get greedy and hurt my other two lifts
Shoulder Press: 150lb (5 lb PR!)
Deadlift: 370lb (5 pounds away from my old PR, tried 380 but failed to get it off the ground)

Total: 805! Yay! finally broke 800.

Tuesday:
“Elizabeth”

21-15-9 reps of
135lb cleans (performed them as power cleans)
ring dips

Time: 9:26

Today:
Pack scaling of today’s workout

21-15-9 reps of
Pullups
Handstand pushups (First 8 were done against the wall as 5-2-1 then went to feet on 5’6” bar for the rest)

Time: 6:11

CFWU x 2 minus pull-ups & dips

Pack:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

15:20

All sets broken. Pull-ups were strict. HSPUs feet on wall inverted “nose to floor”.  Tough workout.  A guy decided to do pull-ups when I was doing it eventhough the other pull-up station was empty argh!