Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure
Performance: 2×5 Across Followed by a Reo Out at 10
Certainly should get 5+ but may not make 10. Leave a rep in the tank.
Post loads to comments.
LBBSQ Wednesday e4/6
_______________
4 Rounds NFT of:
6 Front Rack Reverse Lunges, Left
6 Front Rack Reverse Lunges, Right
12ea Dumbbell 1-Arm Rows
12 V-Ups or 20 Straddle Sit Ups
Finish in under 20 minutes. Go as heavy as you can organize on the reverse barbell lunges.
Congrats to Thom H and his wife on the birth of their first daughter, Matilda Brice Hook
“Born last Thursday, November 1, 2012 and weighed a whopping 8 pounds 13 ounces. I have attached a photo of this beautiful little girl!”
Thoughts on Scaling Pull-Ups in “Barbara” (And in general)
by David Osorio
Originally posted on 2.26.11
“Barbara”
5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest precisely 3 minutes between each round.
This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats. To preserve the intended stimulus of “Barbara”, scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.
Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don’t have well developed kipping pull-ups then you’ll need to drop upwards of 1/2 to 3/4’s of the volume on this movement. Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes. The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you’re doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round. If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult!
What you don’t want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out. The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week. Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this “damage” to make your body a little sore for a few days we certainly don’t want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.
If you’ve got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken. If 20 reps is something you can bite off in 1-3 sets then go for it Rx’d. If you work mostly in 2’s and 3’s then scale to 10 reps per round.
Here is a programming summary with scaling options for you to choose from:
Strict Variant: A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps
As always, you can scale on the fly whenever you feel like you’ve bit off too much or perhaps not a big enough chunk. If you start with 10 reps but by round three have “lost your pull-up”, swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.
Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it’s your first time with “Barbara” we highly recommend doing a 3 round version of the WOD. Interval workouts like this, especially THIS one, have been known to make people “not right” afterwards.
As Rx’d, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form. Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance. Scale wisely, move well and enjoy your date with Barbara today!
__________________
Cheri Chan Teaches The Kipping Pull-Up Free CrossFit Journal Video
Yesterday's 8pm with Jello (Josh+MeLo).
570m run and a second crack at the double tabata of KB swings as side planks. 20kg Russian swings this time.
LBBS, 7th exposure of 12.
[45×5, 135×4, 185×3, 220×2] 240(3×5)
Still a little apprehensive getting under the bar when the weight gets this heavy, but didn't freak out the way I did last week. Felt much smoother than 235.
Accessory work:
Lunges at 75, 80, 80, 80
Rows at 35, 40, 40, 45
2 rounds of V-ups (shaky), 2 of straddle sit ups
Worked at 250 – up 5 from last week. Felt a little easier than 245 actually so maybe should have tried for 255. Either way it's a 10-rep PR with some room to grow.
Accessory work was fun –
Lunges – 95, 105, 115, 125
Row – 45, 55, 55, 55
V-ups
CHICKEN CSA – LAST PICKUP OF THE YEAR is TODAY!
There is NO veg, egg or meat pickup today. Those deliveries are over until 2013.
6am with Josh and McDowell.
Squats: 45×5, 135×5, 185×5, 235×3, 255×5, 260×5, 260×10. I was planning on doing a work weight of 255, but the first set felt so good I bumped up to 260. The rep out was capital-T tough. Had one rep where I rocked forward a bit and I had to really shove my knees out on the later reps. 260 is definitely a 10RM PR for squats.
Accessory work with 95# on the barbell, 45# dumbbells and V-ups. Could have gone heavier on the lunges.
AM strength cycle with coach Jeremy.
Squat: 320lb x 5 x 3
Bench: 222.5lb x 5 x 3 *FAIL* (3,3,3)
Clean: 195lb x 3 x 3 *FAIL* (3,3,2)
Squats were ok – didn't feel as easy as Monday, but no real problems. My left elbow felt weird during bench warmups and I knew I was gonna have trouble. Crapped out on the 4th rep of the first set so Jeremy just told me to do 3×3. Cleans felt ok until the last set when that damn elbow started bugging me again. I should be handling that weight easily, so I'm not terribly worried about the fail there. Guess I gotta rest up for a few days. I hate rest.
Betz – you're like my soul barbell brother. Rest up, eat, and crush it Monday.
Warm-Up
Some I.F.
Back Squats
(45×10, 135x5x2, 185×3, 205×1)
215x5x2
215×10
I was a little gassy today (TMI?) which made the bracing portion of the rep out very tenuous.
R.LG,DB.R,V-Up Assistance
R1: 95lbs, 50lb
R2: 115lbs, 60lb
R3: 125lbs, 75lb
R4: 135lbs, 75lb
For some reason my right arm felt weaker today on the DB rows and I had to break it up into 8-4 on the right side for the last two rounds. I havent done some heavy lunges in a minute so these were fun.
Also- I took way longer than 20 minutes.. :/
Hello from San Antonio: Land of great tacos, and ranches.
Went to CF Body Armor yesterday in San Antonio and it was a nice gym (venue wise). Nice people, but the coach i had was sub par. Warm up consisted of: do what you want, which I was fine by, followed by demo of C&J which was very poorly communicated. I was happy to do my own thing and follow the clean progression we have been following.
Wod was 3 rds for time of 500m row, 40 airsquats, 30 sitips, 20 pushups and 10 pull ups. 3minutes of rest in between. Amazing how much the crash b training has helped. My time was 18:46 and i did everything except the last set of pushups unbroken. Really pleased with this.
(45×6, 95×5, 135×3, 185×2)
205x2x5, 1×10
Hit all ten. There is still more in there and that pleases me. I was thinking about doing a 10# jump, but decided to keep it conservative with 5, since I missed last week's volume work.
Only did 16" of row- ran out of time and has to leave for class. Rowing has been hard to motivate for this past week or so.
I'm coming up in two weeks of staying off the shoulder, it still feels wonky, so Inka is going to work on me this week and we will see where that gets me.
Forgot – Congrats, Thom! Well done.
PS – I am very jealous that David know how to bold stuff in the comments.
@ Ryan love J.E.L.L.O
@ David full of……surprises!
7 am with coach tanner, ex football player, I knew it!
I never goi into much of this but our warm ups are straight out of every football movie I've never watched but seem to know about. They leave me sweaty and out of breath and desperately needing water, and then we start.
For 10 mins on the minute, first five mins 2 power cleans. Last five 1 power clean .
I worked up to 80 lbs. That is close to a 20 lb pr.
I refuse to get under the bar, I might be scared, or lazy, or unable to commit. I know I lack the aggressiveness needed to get more weight. It's something I have to work on separately and when I'm fresh.
Wod: 3 rounds 50:10, 45:15, 40:20
T2b
Kb swings(12kg) I decided to baby myself
Burpees
Wall balls(10kg) why stop at the kb?
Work 50 secs rest 10…. And so on
Totals: 60, 48, 39
I was a slow. I lacked the will to push myself. I went in whining and left whining. I said I would not be there tomorrow for Fran. I hope I can stay strong and stay away from that evil box.
Squats: 265 5,5,10
Row: 1 @ 16min @ 2:17/500 @164 @ 3495m
1 @16min @ 2:19/500 @ 158 @ 3433m
Wasn't so sure how today would go because I spent yesterday limping around because of major soreness. But I woke up today and felt much better. Went a little heavier on the squats than I originally intended because I wanted to leave something for the row. No real issues with the weight, need to get a chance to do these without holding back. Rowing went about as expected, numbers have been pretty consistent this week. Will try getting my split time down a little for next week. Its only Wednesday and I've already been in 3 times, can I hit the magical number 5? We will see.
SKILLZ
Fox is basically a hacker now.
Will he learn how to Hyperlink soon too?
Came in early to get some snatch work in. Worked up to 95kg. Felt ok, but def did not have much pop today. Sometimes I wonder how the hell I hit 230lbs this past summer…going to try and be more consistent with my Oly lifting since I am planning on competing in Feb.
Worked up to 265×2 front squats. Again, trying to work on my oly skils….
Hacker Skillz, yo
LBBS: 95×5, 135×5, 185×3, 210×2, 220x3x5.
This felt great. Last exposure at 215 did not feel so great. Difference, I think, is that I got a ton of sleep last night and had a bigger serving of sweet potatoes at lunch today. Also, really focused on form (hip drive and screwing my feet into the floor). Amazing how much of a difference stuff like that makes. Adding 5# each exposure this cycle seems well within the realm of possibility. Awesome.
Accessory work at:
lunge: 80, 90, 90, 90
row 45, 50, 50, 50
2 rnds v-sit, 2 rnds straddle sit-up.
Fox, DO – teach me.
6pm class:
Lbbs:
(45×5, 95×5, 135×3, 165×2)
180x5x3
-felt ok but not as strong as 175 on Monday (yes, I'm squatting 3x/week to get my groove back). I also didn't use the belt today and am trying to figure out if I 'need' it yet. Much better overall though at staying back and not shifting forward onto my toes.
4RNFT:
6 e.leg reverse lunges. 45, 65, 75, 75
12 e.arm db rows. 30 for all sets.
12 v-ups.
-everything unbroken except those damn v-ups.
-my low back has been really taxed lately and I'm looking forward to scheduling a massage with Inka to get some shit worked out. That girl works magic.