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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-27-2010, 11:09 PM   #1
Daniel Wheeler
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whats the biggest WPU you've pulled lately?

My goal is BW ~155. I'm at about ~108 now.

What are you guys pulling? I can imagine someone out there is pulling something crazy for a wpu.
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Old 11-28-2010, 12:08 AM   #2
Tim Nakashima
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Re: whats the biggest WPU you've pulled lately?

166 a few months ago... BW = 148
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Old 11-28-2010, 04:53 AM   #3
Andrew Schechterly
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Re: whats the biggest WPU you've pulled lately?

i weigh 174 and 90 is my max WPU. it is stuck at 90 and has been for a while. bummer.
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Old 11-28-2010, 12:17 PM   #4
Jay Rhodes
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Re: whats the biggest WPU you've pulled lately?

Last week I hit +100lbs

I don't do them often at all.....last time was March I think.
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Old 11-28-2010, 12:46 PM   #5
Vince Mannella
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Re: whats the biggest WPU you've pulled lately?

My BW is 195# and the best I can do is BW + 65#
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Old 11-28-2010, 03:16 PM   #6
Daniel Wheeler
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Re: whats the biggest WPU you've pulled lately?

Beast work.

What kind of strict numbers are you all getting?

I started programming weighted pullups on my last cycle in order to get up over 30 strict. I was stuck at about 20-23 consistently.

I took my 1 rm and plugged it into a high volume powerlifting program. My 1rm over ~5 weeks went from 55 to 108. Of course thats assuming you can extrapolate wpu mathematically and find your 1rm like other lifts.

We shall see next week what kind of improvements I've made on strict and weighted pullups.
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Old 11-28-2010, 03:53 PM   #7
Jon West
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Re: whats the biggest WPU you've pulled lately?

http://www.youtube.com/watch?v=GW4ySXNVRpk

When I was in Afghanistan. That was my 5th set of 5X5. Plus they were chin-ups so a little easier @ 45lbs

I haven't done weighted pull-ups or dips since I've been back. Need to get back into that.
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Old 11-28-2010, 05:28 PM   #8
Shane Skowron
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Re: whats the biggest WPU you've pulled lately?

I'm with Dan...definitely would like some advice on getting to 30 stricts. I'm stuck at 28.
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Old 11-28-2010, 05:31 PM   #9
Hector Santiago
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Re: whats the biggest WPU you've pulled lately?

my 1RM was 125 LB WPU a couple of months ago, Body weight 145, , Did today's WOD with a 40 LB DB instead of a 30 LB because I didn't have a 30 LB one.

Last edited by Hector Santiago : 11-28-2010 at 05:33 PM.
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Old 11-28-2010, 06:17 PM   #10
Tim Nakashima
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Re: whats the biggest WPU you've pulled lately?

The last time I rep maxed on strict pull-ups was almost 2 years ago during my fire academy. I think I started around 30 reps and 3/4 of the way through I was up to 37 or 38. We didn't test again at the end, but I know I would have been over 40.

Throughout the academy we had to do pull-ups every day as a sort of punishment. We normally got between 50 and 100 pull-ups each day, so that would be kind of grease-the-groove-ish. I normally broke those up into large sets, taking me near muscular failure.

I started doing strict Tabata Pull-ups every other day or every couple days the last month or so of the academy (shooting for the pull-up record). Instead of trying to get the "best" tabata score (ie pacing it), I went to muscle failure every 20s round. I found it really helped with muscular endurance during the pull-ups.

Take that "example" for what its worth. I really do think doing a heavy pull-up day combined with a few tabata style pull-up days will get you guys over that 30 rep hump.

Tim
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