View Full Version : Tuesday 2/5 WOD "Pull ups"
If you cannot do a muscle up, do a pull up and a dip for each muscle up. All the rules of the clock still apply.
Post your numbers.
Hoo-Yah!!
toziongoesi69
02-05-2008, 08:28 AM
A Dead Hang pull up or a Kipping Pull up or it really doesn't matter...For the replacing of the Muscle-ups.
suggest kipping pull ups and dips for replacing muscle ups.
hockman57
02-05-2008, 12:42 PM
Once we get into higher reps is it ok to break it up into sets as long as we finish within the minute?
hockman57-
The answer is "yes". It's not about doing them all in one set, it's about doing them all in one minute.
nak2000
02-05-2008, 01:43 PM
Muscle ups kicked my *** on this one, never did em before.
6 muscle ups
8:30 pace run
6 pull-ups
8:00 pace run
6 pull-ups (I can't kip)
7:30 pace run
good workout
Cantley
02-05-2008, 01:46 PM
hey i can do around 15 musel ups on a pullup bar, due to not having any rings. however i just got some rings and can bairly do one. any idea of why?
nak2000
02-05-2008, 02:03 PM
I thought the general consensus was the muscle ups on a bar are harder than rings, however I think that if you're not used to the fact that rings move around and you have to stabilize yourself they may be harder to start off on.
Don't quote me on that.
toziongoesi69
02-05-2008, 02:42 PM
9 Muscle ups
7 pull ups
9 Kipping pull ups
Ran 3 miles this morning and did the 400m runs.
nollt2
02-05-2008, 03:18 PM
I added an extra 400 meter sprint and completed them at 6:40 mile pace on the treadmill. I'm trying to lower my 1.5 mile time. I also did the pull-ups with a weighted 40lb vest. I couldn't do muscle-ups where I work out at, and didn't llike the 1 pull-up:1 Dip ratio. So, next time I will just do a ladder of dips in between the pull-ups.
400 meters
7 chin-ups/dips (not all in one set)
400 meters
8 pull-ups (not all in one set)
400 meters
7 chin-ups (not all in one set)
400 meters
Ended with some push-ups and flutter kicks.
manny25
02-05-2008, 03:24 PM
Been doing this for a few weeks now. I've seen lots of improvement as opposed to my old routine.
9 (pull up and 2 dips for each pull up, all one set)
400m 6:30 pace
9 deadhang (all one set)
400m same pace
9 kipping (I can't figure these out,any advice?)
400m same pace
swam 1400m
mcarthurtl
02-05-2008, 03:34 PM
10 ... did 1 dip and 1 Pull up to equal 1 muscle up
9 ... pull ups
11 ... Kipping
felt really good. I am not really happy though because i lost 5 pounds from yesterday to today and I have been eating a ton of food.
commandochris
02-05-2008, 03:52 PM
11 dip/pullup all in one set didn't know we could break it up.
9 pullups all one set
11 reverse grip pullups all one set, but did these 'cause I can't kip on my door frame pullup bar.
Loved this one 'cause pullups are my weakness.
Cheers
Chris
Neumeister
02-05-2008, 04:48 PM
17/175
didn't have the drive to succeed today and my scores definitely show for it. Haven't done pull-ups in a while so it was nice to get back into the groove.
MU's: 5 rounds (on rings)
DH Pulls: 11 rounds
Kipping Pulls: 14 rounds
Didn't make it down to the pool today so I'm gonna do a PT beatdown instead. Hoo-yah!
danodec
02-05-2008, 06:22 PM
Pull ups...the skinny man's game ;)
12 -- 1 Kipping PU + 1 Dip
12 -- DH PU
16 -- Kipping PU
Nice work guys.
pipelinesurfer
02-05-2008, 07:09 PM
been sick the last couple days, still recovering today so not full strength.
Muscleups(on a bar)-8
fuc*ed this up, thought it was supposed to be a ladder(up and down) so for the first 3 rounds i did double the reps, then my friend corrected me.
DH pulls- 13
kip pulls-16
no pool for SEAL fit, so i did yesterdays WOD right after todays.
lost count of my rounds, but i was pretty spent and getting lightheaded, ROUGH weekend, lol.
redlineshftr
02-05-2008, 07:41 PM
Manny- Check out crossfit.com and go to the demo video section. There are some kick a$$ videos on learning the kipping pullup. Trust me it will all click after watching the videos and a little practice. Just be ready for some weird looks in the gym. lol
B HURB
02-06-2008, 12:10 AM
Will be doing Monday's wod tomorrow....gah. Guys I'm pissed. This week is my academic hellweek...as in all my teachers decided this was a good week to test and give papers (I have 4 major tests this week....and a 10 page paper that I spent all last night writing). I tried to go to the gym this evening but got kicked out because there's been a bunch of tornado warnings this evening in Nashville. It's been crazy... sirens have been going off for the past 3-4 hours, funnel clouds all over the damn place, high winds, sheet rain, and loud *** thunder! And of course me and my roommates were all watching it from the front porch. I loved every second of it and enjoyed it when the thunder was loud enough to make car alarms go off. Anyways I'm off to bed...hopefully I don't get sucked up by a tornado cause they would piss me off even more:rolleyes:
sonovthegun
02-06-2008, 01:34 AM
Made a few mods cause I gotta go in and out of the gym to do the runs, which involves changing shoes and clothes.
So I did a 1200 meter run with a five kilo pack [4 liters water, clothes, gymnastic rings]
Then three rounds dead hang pullups on the minute every minute ladder
then equal number of ring pushups to the total pullups I did.
I SUCK at kipping pullups so I did dead hangs, and our ceiling is super low so I can't even attempt a muscle up [believe me I tried].
Run: 5 min or less [all my stuff fell out of my ruck and I had to collect and repack it]
Ladder 1: 9 rounds, + 9 pullups
Ladder 2: 8 rounds, + 7 pullups
Ladder 3: 7 rounds, + 7 pullups
My adrenal pump math [possibly inaccurate but too lazy to check] makes that: 132 pullups
So I did 132 ring pushups: 10.13
The last number disappointed me, but I was having a seizure on the rings.
Hooyah guys
PS. Does anyone zone out when they don't have a workout partner? When I take strategic breaks or sets, I plan for like 5 breaths, then I look at the clock and it's been like 30 seconds. When I have a partner I stay on key, but I really zone out from time to time on my own in the longer wods. Anyone else?
dg
gmt-nyc
02-06-2008, 11:13 AM
I've only tried MUs once before by hanging rings from a squat rack, but at 6'3" tall my knees were on the floor with the rings only 8-10" from the pull-up bar so I couldn't get any momentum going to hit the "transition". Plus I was in an awkward position since I couldn't fully extend my legs without hitting something.
Had to do the same set-up today, so I subbed Jumping MUs to start learning the "transition," and practice the false grip. Jumping MUs were followed by Dead Hang Chin-ups (close grip) and then Kipping Pull-ups (wide grip).
1. Muscle Ups: 3 rounds of jumping MUs (getting there)
2. Dead Hang: 11 rounds plus 11 (so close to 12!)
3. Kipping: 17 rounds plus 12 (PR!)
I didn't think I had it in me to squeeze out 17 rounds, my old PR when just the Pull-ups are RX'd was 17 rounds plus 11 Pull-ups. Psyched to get a PR after all this!
Going to the hardware store today after work to buy some wood screw hooks to hang the rings from the beams in my house so I can practice MUs.
B HURB
02-07-2008, 04:52 PM
Did this quick today, not bad! I'm definitely not where I want to be for pull-ups, but I've made progress since we did the last ladder so that always is good.
20/195
Muscle-ups: 8 Rounds (1 Dip+1 Pull)
Dead Hangs: 8 Rounds + 5
Kips: 12 Rounds (had to stop cause I have to work a basketball game tonight....crap, I better hurry up!)
Looking forward to Fight Gone Bad tomorrow, hopefully I can bang out 500+ reps! Hooyah!