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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-10-2004, 12:14 PM   #1
Paul Theodorescu
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Sorry for the naive question. The last 2 workouts have involved pull-ups and I'm just curious as to whether this induces overtraining or if the subsequent back-off period allows for supercompensation.

Doing the L-pull-ups I felt great, but the next day which called for rounds of 10 pull-ups and 10 dips I just wasn't able to muster any strength at all on the pull-ups. (No lat soreness, they just felt really heavy).
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Old 09-10-2004, 02:39 PM   #2
Larry Lindenman
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Paul, it's unusual to see pullups two days in a row within the context of the WOD. The WOD called for muscleups, which to me have diffrent mechanics than just pullups, stressing diffrent muscles. The 10 pullups 10 dips are a substitution for the muscle ups (the hint is to get some power rings). They don't occur often enough to induce overtraining, although you should be working, sub-max, pullups everyday for warmups.
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Old 09-10-2004, 03:39 PM   #3
Paul Theodorescu
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I would have assumed muscle-ups following pull-ups would still have led to residual fatigue (like back and front squats).

I didn't know about doing pull-ups as warm-ups. If I can 10 clean pull-ups, how should I warm-up? What else is in this warm-up? Maybe this is mentioned in the back issues of the CFJ I haven't gotten around to purchasing yet?
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Old 09-10-2004, 09:04 PM   #4
Mike Minium
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Paul,

The CrossFit warmup is covered in CFJ Issue 8, April 2003.

The same CFJ just so happens to discuss the pull-up, which may be of interest to you as well.

Mike
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Old 09-11-2004, 06:10 AM   #5
Larry Lindenman
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Paul, tons of threads with the Crossfit warmup, run a search. Bottom line three sets of X reps, (overhead squat, pullups, dips, etc). Good time to work on your weak areas. If you could do 8 clean pullups, I'd start with about 3 X 3 for non-pullup WOD warmups. Add a rep every 3 - 4 weeks to all warmup exercises.
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Old 09-13-2004, 05:28 AM   #6
Paul Theodorescu
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Thanks guys. Interesting that Crossfit seems to incorporate a GTG element.
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Old 09-13-2004, 10:52 AM   #7
Larry Lindenman
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Paul, the coach calls GTG. . . practice! Less technical but gets the point across.
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