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Old 02-12-2006, 08:57 AM   #1
Bryan McWilliams
Member Bryan McWilliams is offline
Join Date: Jan 2006
Location: Pittsboro  NC
Posts: 254
Hi All,

I am am about 2 weeks into doing the WOD's as closely to rx'd as I can. I' 49, weigh about 175 or so ( I only weigh myself once a month) and had been doing a dumbell/machine workout.

I am already seeing and feeling results with cross fit.


Using y'day WOD as an is how I approached it:

400 meter problem

No rings available so I did 3 rounds of the following

12 pullups (90 lbs assitance)
12 dips (75 lbs assist)
Repeat the above 3 times for a total of 36 reps, and then do THAT for 3 rounds.

With the amount of assiatnce I use, I work to failure on dips and pullups, take short breaks and contine broken sets to the goal. Broken set rests average 20 seconds or so.

I also lower the assist a couple times throughout, therefore doing fewer reps in a broken set, but with more effort per rep.

I work real hard, sweat like crazy and huf and puff a lot. So far, no pukey.

Am I on the right track to getting to unassisted pullups, dips, and eventually ring pullups and muscle ups? Lowering the assist over time is the best way I can see to improve, but I'd like to hear others' thoughts.

Crossfit is amazing. I am so ahppy I found this

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Old 02-12-2006, 10:19 AM   #2
John Messano
Member John Messano is offline
Join Date: Dec 2004
Location: Philadelphia  PA
Posts: 148
Hi Bryan,


I'd consider doing jumping pullups and working the negative, rather than the pullup assist machine. same with the dips.

and don't kill yourself working to complete failure, but ease into the intensity.
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