Wednesday 9/4 WOD

[rord]

How many BWBP and Pull ups did you do on the first go around? How about the second?

Post your numbers here.

[drewgupt]

@ rord,

I think you meant 9/5. Anyway, can I skip the BWBP because I have no access to weights, and just do the 20 minutes dedicated to pullups, like max set, rest, max set, rest, for 20 minutes, run 3 miles, then do it again? Is that similar or major difference?

Thanks, and btw - there is no fee or anything for this is there? I know where the workout page is posted sooo...

-Drew

ps - can you explain what I can do if I have absolutely no access to a gym or weights for future PTing sessions? Thanks, I'm limited to anything that doesn't require water (I live with no place to swim nearby) and no weight relating things.

Thanks again for all your help and time.

[bradentc707]

I've been thinking about transitioning to CrossFit from Stew Smith's 12 Week to BUD/s guide but I have a few questions:

Where's the Abdominal PT at? I don't usually see much in these WOD.

Are the pullups typically kipping pullups or dead-hang or personal preference? To shoot for 100 dead-hang pullups in 5 max-out sets would be pretty serious.

Any advice will be appreciated. Thanks.

[drewgupt]

Go to train, workout of the day, and then watch the video. I think that's how the pullups go.

[kklingman]

bradentc, i agree with you about the abdominal pt. what i usually do is 5 sets max sit-ups one day and 5 sets max flutter kicks the next day. maybe take off 1 day per week. i have gotten 100 sit-ups in 2 minutes by just doing this workout and about 80 four-count flutter kicks.

[oconnor882]

Uhh, not as impressive as I had hoped

43 Bench Presses 195#
76 Pull-ups

6.5 miles on stationary bike in about 20 minutes

[B HURB]

BWBP (190 lbs):
1st Round-11, 8, 7, 6, 6 (38)
2nd Round-5, 5, 5, 4, 3 (22)

Pull-ups (Dead Hang):
1st Round-8, 7, 7, 5, 4 (31)
2nd Round-5, 5, 5, 4, 3 (22)

3 Mile Run: 21:54

..Been awhile since I've done traditional BP, took some adjusting, and pull-ups are just hard for me for whatever reason.

[drewgupt]

Great job everyone, I'll post my scores tonight, when I do the workout.

I'm glad this crossfit stuff is free, workout and help wise.

[Shadowless]

1st Round
BP = 8 12 11 11 8 = 50
PU = 22 20 20 20 20 = 102

Run = 22:23

2nd Round
BP = 13 13 10 10 6 = 52
PU = 25 22 20 16 19 = 102

My body weight is 175lbs.

***I ran in shoes and obviously my run is needs some work. . .***

[sammynix]

Round 1--
BWBP: 12, 14, 11, 11, 12 = 60
PU (NOT Kipping, Strict): 24, 20, 18, 22, 15 = 99

Run: 23:41

Round 2--
BWBP: 16, 12, 10, 12, 11 = 61
PU: 22, 27, 19, 20, 20 = 108

BW: 178 (175)

[Terpedo]

27 M, 175#

1st Round:
BWBP - 11, 10, 8, 9, 9 = 47
PU - 21, 20, 17, 20, 19 = 97

Run - 26:42 (Crap!!! I could subtract 2 mins for rush hour traffic, but still disgraceful.)

2nd Round:
BWBP - 10, 7, 8, 8, 9 = 42
PU - 20, 20, 20, 18, 17 = 95

[mtgman]

I've been thinking about transitioning to CrossFit from Stew Smith's 12 Week to BUD/s guide but I have a few questions:

Where's the Abdominal PT at? I don't usually see much in these WOD.

Are the pullups typically kipping pullups or dead-hang or personal preference? To shoot for 100 dead-hang pullups in 5 max-out sets would be pretty serious.

Any advice will be appreciated. Thanks.

From Crossfit.com, faq's:

"1.13. What about abs? We never do crunches...
Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3x10-15 "situps" and those can be whatever you desire, although the full-range glute-ham situp is recommended."

By the way, if you've never done glute ham situps, they will set your abs on fire!!!!

[Lgill37]

Round 1
BWBP (165#) 20, 11, 9,8,8 = 56
Pull ups (kipping) 22,16,14,11,10= 73

Rested for 5-6 minutes

Round 2
BWBP 11,8,7,8,5 =39
Pull ups 13,10,10,8,6 = 47

Instead of run, I did 45 min spin class after both rounds.

[JohnnyXtreme]

R1 - Bw(185) BP: 10/7/6/5/6
PU: 20/15/14/14/14 (Dead hang)

Run: 23:00

R2: BP: 9/5/5/6/4
PU: 19/15/14/13/13 (Dead hang)