Fundamentals - READ THIS ONE!: Why we scale WODs:  How to approach a WOD: Short Sets (taking breaks) v. Long Sets
Posted: 13 August 2008 03:25 AM   [ Ignore ]
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When you’re a beginning crossfitter, it may be enough to simply finish a workout.  But as you progress, and move up in scalings, you may want to understand what you’re trying to accomplish and how best to do so. 

So how do you move up in weight/reps, if you can’t go straight through as Rx’d?

The following is a long, but very valuable discussion on the purpose of and a way to approach crossfit WODs to keep the intensity as high as you can but have a rational break/rest strategy. 

http://www.crossfitbrandx.com/index.php/forums/viewthread/3590/

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Posted: 15 August 2008 11:34 AM   [ Ignore ]   [ # 1 ]
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The previous was a discussion of WHY you take breaks. 

Here’s GD’s rather . . . direct take on how you take a rest break:

http://www.crossfitbrandx.com/index.php/forums/viewreply/65597/

Remember kids, don’t be a crybaby . . .

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 15 August 2008 11:38 AM   [ Ignore ]   [ # 2 ]
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....a whining sniveling testosterone challenged little crybaby.

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Posted: 15 August 2008 11:44 AM   [ Ignore ]   [ # 3 ]
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I stand corrected . . . my paraphrase loses all the nuance . . .

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 22 August 2008 06:47 AM   [ Ignore ]   [ # 4 ]
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On high pullup wods like Angie, if you are doing one of the lower scalings, and GD has said “do beginner/jumping” pullups you may

1) start with as many regular pullups as you can do and then go to the beginner/jumping

2) assisted pullups are included in beginner pullups, in a sense (it’s like a logic problem: all assisted pullups are beginner pullups, but not all beginner pullups are assisted pullups . . . ).  So this includes elastic bands, gravitrons, etc. 

3) You do want to avoid muscular failure if possible or put it off as long as possible . . . so pick a scaling on pullups that works, oooor pick beginner/assisted pullup scheme that works (hence the jumping pullups for puppy-cups . . . )

4) You can avoid muscular failure by using short sets like this:  5-10 pullups, drop down shake arms get back on the bar.  Do not struggle through a pullup unless it’s your last one . . . drop off the bar on the rep before the one you will fail on . . . trust me, you’ll know which one it is . . . if 1-4 are easy pullups and 5 is just a touch harder and a little tough at the top . . . get off the bar, shake off.  Learn how to manage this.  It’s art, not science.  And at some point or another every one of us has done rep schemes like: 12-8-5-5-5-4-4-2-2-2-1.  Speed is the key. 

5) GD usually means what he says, and writes economically grin . . . so I tend to read his scalings as literally as possible (does it say guaranteed?) . . . therefore the pack scaling should generally be pullups without assistance.  But . . . its a lot of fargin pullups, so if you can get most of the way there with breaks, and still maintain speed, but will burn out on the last 10 or so, that’s probably an okay compromise to hit the last couple as jumping (This is paragraph is my opinion . . . real trainers will step in and correct if I’m wrong.)

6) That said, I’m very interested in alternate scalings, a la Fran’s 21-15-9 pullups, but 12-9-6 thruster (or 15-12-9 thrusters)

5) All of this is subject to revision by trainers and people who know what they’re talking about . . .

p.s. sorry for the Magna Push-upa

And one last thing:  While I talk a lot about “jumping pullups” in this FAQ, that’s not an endorsement of them to be used in place of other pullup subs.  Use when indicated, but otherwise the risk of injury for high reps of jumping pullups outweighs any need for you to do them.  Work on the other progressions.

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

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Posted: 22 August 2008 12:44 PM   [ Ignore ]   [ # 5 ]
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TP - I get what you are trying to say and am gonna try and re-create the wheel.  I’m guessing we may end up with a combo of our efforts

The coaches at BrandX have provided some fantastic resources demonstrating how to perform the various pull-up progressions.  The next question is what progression should I use in a WOD?  What if I can do some real pull-ups - is it OK to mix and match??

Let’s use Angie as an example

For time
100 pull-ups
100 push-ups
100 sit-ups
100 squats

If you are performing pull-up progressions then you will be scaling the numbers but even 50 pull-ups is a big chunk.

You would be missing the point if you picked the easiest progression and charged through unbroken.  Likewise if you did 50 straining single pull-ups over an hour or so.  So what is going to let us move through the workout at a steady pace AND help us get better at pull-ups.

OPTION A - Stick with a single progression throughout - the same tactics apply here as for folks who are doing full pull-ups. 

A great discussion on that subject can be found here: http://www.crossfitbrandx.com/index.php/forums/viewthread/3590/

The short version is stick to short sets and keep banging them out as long as you can.  Next time you hit a workout with a similar number of pull-ups try for slightly bigger sets so that you don’t settle into a comfort zone.

OPTION B - Try out some of the more challenging progressions (or even full pull-ups) but finish out the workout with easier progressions.

Couple of ways to do this.  You could do the harder option until it slows down too much (ie approaching muscular failure) before you drop down.  Make sure you note down how many reps you did of each.

Another option would be to do rounds with a combination of progressions.  So maybe 2 pull-ups and 3 beginner pull-ups before having a quick shake and doing another round of 2/3.  The exact numbers or progressions used will depend on your capacity at the time.  Just note it down and make sure you are moving forward the next time a similar workout comes round.

The ideas discussed here obviously apply for drills other than pull-ups too.  Progressions can be found here at BrandX for HSPU’s, muscle-ups and others

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