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How to Substitute 50 pull-ups?

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  • How to Substitute 50 pull-ups?

    Folks, today's x-fit workout has 3 rounds of 50 pull-ups. Even if I put a rig on like minus my entire weight, I doubt I can do 50. I can do like 15 with half my weight taken off (assisted rig). They also have it super-settled with rower, which is on the 2nd floor of the gym. So, equipment availability is not there. My options:

    1) Row 3 clicks (1 set of row is 1 km) then go and do 3 sets of pull-ups to failure with half weight taken off
    2) Row a click, do 50 OHP with a super-light bar (20 lbs?) or even military press with like 5 lbs dumbbells 50 times.

    what is the best emulation of this super-human workout?
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  • #2
    so.... your first crossfit WOD shouldn't be a hero wod... seriously. Theses are 30+ minute painstorms designed to test you, not make you more fit. so don't do Hamilton. but if you were going to do Hamilton:

    sub your pull ups with jumping pull ups

    as a beginner I would substitute your 3k row for 3 - 333m rows - 3km would kill your intensity
    use a light bar for your OHP - is it OHP or push press?

    here's a better WOD for you today:

    7 minutes of burpees - as many as you can possibly do - killer workout with no equipment necessary
    Last edited by TheFastCat; 02-22-2013, 10:40 AM.
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    • #3
      OHP is an OHP, just a straight lift for me.

      This in not my first WOD, I followed it since last week, just the first that is >30 min long. I just do what they post, it's fine so far with some modifications to accommodate for the upper body inadequacies. I can't do 50 jumping pull-ups, particularly 3x in a row. Another option is lateral pull-downs - I can do 3 sets of 50. I used to do 6 sets of 15 for Ultimate Diet workouts.

      EDIT: Already did burpies yesterday with deadlifts instead of snatches.

      1 km on a rower is my normal warm-up, so I don't see how 3 clicks is gonna be a problem.
      Last edited by Leida; 02-22-2013, 10:46 AM.
      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
      When I let go of what I am, I become what I might be.

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      • #4
        You don't have to do them unbroken - you are allowed to rest. Other options include ring rows (if available) or using bands to assist your pull ups.

        go get um!
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        • #5
          3 rounds of 50 pull-ups is insane by most everyones standards. I doubt there is many people who can do that.

          How about 2 leg assisted pull ups on a low bar?
          You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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          • #6
            I will still come up short for the 3 sets. I was good for about 8-10 of them after a workout (3-5 sets), so on fresh, I might eeck out what, 15... and then yeah... 10x this much... I am gonna sleep in the Smith Machine enclosure. Unless high school crowd is plugging up the Smith rack anyways. I have a hard time imagining 150 reps on upper body anything to be honest, particularly if I manage to put in 150 push-ups at lunch (even crappy off the knees one), which is what I am about to go do now, the run part with the push-ups. If you don't see me around after lunch worrying about the rower-pull-ups part, you know what killed me.
            My Journal: http://www.marksdailyapple.com/forum/thread57916.html
            When I let go of what I am, I become what I might be.

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            • #7
              You must have assistance bands that you can use. If you really took almost all of your weight away with the bands, I think that 3x50 is doable. I've done Eva, which has 150 pull-ups. I used a heavier than normal assistance bands. And, I broke the sets up. By the last 30 (Eva has five rounds of 30), I was doing them in groups of 2 or 3 and then resting. But, you pace yourself, you persevere, and you get through it. And, if you are really new to CF, perhaps you should be scaling to 25 pull-ups per round. If your coach is not OK with scaling when appropriate to prevent potential injury, you need to get out of that box.
              Last edited by dml; 02-22-2013, 12:40 PM.

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              • #8
                This is why Crossfit gets a bad rap. A workout like that is inappropriate for 99.9% of the population.
                "In theory, theory and practice are the same. In practice, they couldn't be more different."

                "You can have anything you want, but you can't have everything you want."

                My blog: http://www.AlKavadlo.com

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                • #9
                  Heya, I am not in a box, I am just me, taking the wods from the website.
                  I did the first half (3 runs: 14, 7 and 7 min) with 50 girly push-ups in between, some sets off the bench, some on the knees. That wasn't terribly bad. The first run was very long since I went off asphalt and hit the icy-crusty snow in the park. Stayed on the cleared pathways for the other two circles.

                  I think I am too clumsy for the bands.

                  I think I will just use the assisted pull-up station. It is not as good as a free weight, I know, but it is easier to set up, and I won't worry about the band snapping in my face. We'll see how it will go and how many pull-ups I can do all together before my 50 min are over, lol. I will switch to pull-downs if the machine is opened and I can't put all 150 reps in.
                  My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                  When I let go of what I am, I become what I might be.

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                  • #10
                    Originally posted by Al_Kavadlo View Post
                    This is why Crossfit gets a bad rap. A workout like that is inappropriate for 99.9% of the population.
                    Just you can Paul Wade then Al?

                    Leida - you could switch to Lat pull downs or assisted pull-ups depending on what your goals are, if you are just looking to improve fitness then these are excersise and all excersise that dosn't hurt you is good, but I don't feel using machines is really benifical to completeing the the actualy bodyweight excersises, which require more stability and use far more differnt muscles than an isolating weigtht machine
                    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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                    • #11
                      here they post a scaling of the main site wod
                      CrossFit Brand X Forum| CrossFit WOD

                      and an explanation of the target audience
                      CrossFit Brand X Forum| Programming: Scaling the WOD

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                      • #12
                        Originally posted by Tribal Rob View Post
                        3 rounds of 50 pull-ups is insane by most everyones standards. I doubt there is many people who can do that.

                        How about 2 leg assisted pull ups on a low bar?
                        they are obviously kipping pullups. aka, not real pullups AT ALL. i would do the assisted pullups like you said you can, with 50% of your weight taken off. or maybe make it a little harder, take 40% off. the lat pulldown idea is a good one too, but if you want to work on pullups, then do pullups

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                        • #13
                          Yeah, I ended up with 150 pull-ups on the assisted rig with -70 #, then at some point at -85#. My weight is 132, so that was getting a lot of the load off, but at least I could manage all 150 of them.

                          The rest of them workouts are pretty good. Todays I really liked, because I thought I can't do Clean and Jerk, and apprently it is actually easier than a push-press. Sure, I have to drop the weight from the recommended, but I am not against trying it. I can modify on the fly, basically just weight and # of reps sometimes. I am afraid that the modified workouts won't be hard enough to have impact. I see how long it took the elite folks to do their workout and kindda match mine to it unless I know I can do all rounds/reps and not worry about time. It's just the sheer number got me stomped - and well, I did it even in my own crooked way.
                          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                          When I let go of what I am, I become what I might be.

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                          • #14
                            Originally posted by Leida View Post
                            Yeah, I ended up with 150 pull-ups on the assisted rig with -70 #, then at some point at -85#. My weight is 132, so that was getting a lot of the load off, but at least I could manage all 150 of them.
                            Way to go. The fact that you even attempted them is more than most people would do.
                            People too weak to follow their own dreams will always try to discourage others.

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                            • #15
                              Originally posted by Al_Kavadlo View Post
                              This is why Crossfit gets a bad rap. A workout like that is inappropriate for 99.9% of the population.
                              Agreed. I'm a pullup machine, love doing pullups, and do all kinds of them...and 3 sets of 50 is more than I'd consider doing on a pullup workout day.

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