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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Diane Dennis 08-15-2009 02:00 PM

Re: Over 50 Crossfitters Sign In
 
Stephen - Thanks for taking so much time to detail the pull-up program - you really are the greatest! But doesn't Recon Ron assume that I can actually DO a pull-up? I can do zip, zero, none, nada! I think I could progress from 1 to 2 if by some miracle I could progress from 0 to 1! It seems to be the only basic CrossFit element that I cannot accomplish. It is so frustrating that when I post that little head-bonking smilie :bonk:, it's because I think a mallet to the skull would feel better than this futile pull-up endeavor!!

Jay Szerencsy 08-15-2009 02:17 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;644955][CENTER][CENTER][B]“RECON RON” PULL-UP PROGRAM[/B][/CENTER][/CENTER]

This program for increasing one’s ability to perform “dead hang” pull-ups comes courtesy of the USMC. The USMC’s physical fitness test awards a “max” score for achieving 20 consecutive pull-ups/chin-ups during the test. Following the routine below should make it possible for anyone to reach this goal.


Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

Each step is done [U]two weeks[/U] before advancing.

A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups.

Set a comfortable and reasonable time to complete the workout. This may be as much as ten minutes or more. What’s important is to do the day’s workout in its entirety. As one progresses and the total number of reps for the entire workout exceeds 50, he or she may require more than 10 minutes (including rest periods) to get through.

Select one day each week to omit the workout and do one-third the total repetitions for the day.[/QUOTE]

Steve

I have never been able to do regular pull ups in my life. Even when I was in the Army 38 years ago. The only way I do them now is with the counterbalance machine. Aside from losing 20 pounds do you have any idea how to achieve this goal since I can't manage one? Perhaps you have some type of workout scheme that I could use with the machine.

Any comments from anyone would be appreciated.

Thanks

Jay

Terry Dickman 08-15-2009 02:40 PM

Re: Over 50 Crossfitters Sign In
 
We have several women at our box who have progressed from barely able to hang from the bar to unassisted pull ups by progressing with the rubber assist bands. I bought a set for my wife from iron woody, the link is wfs
[url]http://www.ironwoodyfitness.com/fitness-bands.php[/url]

Stephen R. Lampl 08-15-2009 03:17 PM

Re: Over 50 Crossfitters Sign In
 
[B]Terry,

[/B]Thanks for posting that information. I had brain fade and forgot to mention that most important bit of information.

[B]Diane D. and Jay,

[/B]The power bands / Iron Woody bands (they are basically large rubber bands of differing sizes and thickness, offering different levels of assist) are really beneficial to adding some assistance - - they effectively reduce the amount of work you must do with your arms/upper body. There are several videos on the CF Exercise and Demos section of the Main Page website. If either of you are near an affiliate, this is one time when it would really be beneficial to go to one and actually have someone show you how to get into the bands and use them.

I started off like both of you last October (2008). I could not do one dead hang pull-up, nor did I know how to kip. Lacking both and affiliate and at the time, the $$ to by a set of bands (and I just never got around to it), I did jumping pull-ups and added in negatives - - jumped so my chin was up over the bar, then lowered myself as slowly as I could to the bottom position. I also did static hangs - - jumped up and then just hung there at varying heights to the bar for three to five seconds and worked up to about 10 - 15.

A gravitron / pull-up - dip assist machine is also a beneficial way to start out, though these tend to offer the same amount of assistance (linear) all the way from the bottom of the pull-up to the top - - your muscles are not designed that way; most people tend to be stronger at the top or the bottom - - depending on their build, strengths, etc.

Another way is to use a Smith Machine and set the bar high enough off the ground but still fairly low, so you can grab it, hang onto it, and extend your arms all the way (feet out in front of you, body straight, so you are almost lying on your back, but not quite touching the floor) and then pull yourself up so your chest touches the bar. This action mimics that of the pull-up and works the muscles similarly, but because your feet are in contact with the ground, makes it so you are pulling only a moderate percentage of your body weight.

I hope this info helps. Sorry it's rather long-winded.

Deb Weber 08-15-2009 05:35 PM

Re: Over 50 Crossfitters Sign In
 
Pullups are hard!! Have you tried a closer grip, palms facing you? I find it (as well as neutral grip, palms facing each other) much easier for a dead hang.

I also progressed thru the bands, they do help.

John Scott Rezendes 08-15-2009 06:37 PM

Re: Over 50 Crossfitters Sign In
 
Finally got the PT to agree to let me try some DLs. So, yesterday, again with the crazy traffic bike ride warm up. At the gym WU was 5 min/1020 m on the C2, 3 rounds of Cindy and some skill stuff. I went really light with DL to test the knee.
5x45
5x95
5x115
5x135
5x155

Really felt pretty good, but stopped before I got stupid (man, I wish I had the foresight to have had that discipline at 20).

Skip Chase 08-15-2009 07:46 PM

Re: Over 50 Crossfitters Sign In
 
Incredibly sore today. I promise myself to never do Cindy and Tabata Something Else on the same day.
Today, beat up by a piece of PVC during the seminar with Coach Burgener!:)

I really enjoyed hosting an Olympic Weightlifting seminar with Coach Burgener today. I met him for the first time at my 1st CrossFit cert in Sept. 2005. Jan 2006 I attended his CrossFit Oly Weightlifting cert. I've learned so much during each training.

If you have the opportunity, attend one of his certs or seminar. It is worth every penny to receive instruction from this top quality, experienced coach.

We've used the iron woody bands on our pull-up bars since day 1. Great tool for building strength. Some of our really deconditioned, overweight members began with 2 or 3 bands allowing them to perform pull-ups just like everyone else. We also use them on our parallel bars and dip station for dips. There are many other ways to utilize them.

Charles Pyke 08-15-2009 07:53 PM

Re: Over 50 Crossfitters Sign In
 
[B]2009 08 15[/B]

Busy all yesterday afternoon and evening working on my son’s and daughter-in-laws vehicles, so no workout.

Today
WU: 1000m row.

Pull-up +1 per minute WOD - 11 rounds +10 = 76 total volume.

Was going to try and get the front squats done today, but spent the entire day working on cars again.

[B]Jay, Diane[/B]...I have had success using both a gravitron type machine and the bands. Just be persistant and patient with yourself. The pull-ups will come along soon enough.

Stephen R. Lampl 08-15-2009 08:06 PM

Re: Over 50 Crossfitters Sign In
 
Charlie,

GTG car repairs.....how fun! How're the legs feeling?

Stephen R. Lampl 08-15-2009 08:09 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Skip Chase;645095]Incredibly sore today. I promise myself to never do Cindy and Tabata Something Else on the same day.
Today, beat up by a piece of PVC during the seminar with Coach Burgener!:)

I really enjoyed hosting an Olympic Weightlifting seminar with Coach Burgener today. I met him for the first time at my 1st CrossFit cert in Sept. 2005. Jan 2006 I attended his CrossFit Oly Weightlifting cert. I've learned so much during each training.

If you have the opportunity, attend one of his certs or seminar. It is worth every penny to receive instruction from this top quality, experienced coach.

We've used the iron woody bands on our pull-up bars since day 1. Great tool for building strength. Some of our really deconditioned, overweight members began with 2 or 3 bands allowing them to perform pull-ups just like everyone else. We also use them on our parallel bars and dip station for dips. There are many other ways to utilize them.[/quote]

Skip,

It's great to hear that the seminar/cert went so well at your box. I am hoping for the day when we can host a cert at our gym, though we're still looking for a box - - garage gym right now. Hope you don't mind, but sent you a PM......


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