How to Substitute 50 pull-ups? page

[Leida]

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?

[TheFastCat]

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

[Leida]

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.

[TheFastCat]

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!

[Tribal Rob]

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?

[Leida]

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.

[dml]

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.

[Al_Kavadlo]

This is why Crossfit gets a bad rap. A workout like that is inappropriate for 99.9% of the population.

[Leida]

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.

[Tribal Rob]

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