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Old 07-26-2011, 04:11 PM   #1
Michael O Johnson
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Talking WOD Jackie

I'm new to CF and I have been doing WOD for about 2 weeks now. I have been working to get ROM correct and learning the workouts. Well today was my first all out WOD and it was Jackie. My time for Jackie was 11:09. I very proud of my time but, I killed my Row and Thrusters, but the Pull-ups killed me. How long do you think it will take me to get my pull-ups going? Right now I'm around 7 pull-ups in a row and I'm a 250lbs guy. I have been losing weight and hope it keeps coming off. Also I'm really loving CF and pushes me to work hard and stay motivated.
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Old 07-26-2011, 04:28 PM   #2
Eric Montgomery
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Re: WOD Jackie

Focus on getting stronger on the pullups before you add in a lot of reps of kipping pullups--especially with you being a bigger guy you'll be pretty susceptible to a SLAP tear or rotator cuff injuries if you suddenly start knocking out 100+ in workouts on a regular basis.

When you say you can do 7 pullups I assume you mean deadhang--if that's the case, do 3-4 sets of 3 pullups spread throughout the day on 3-4 days per week. After a few weeks of that approach test out your max set again and you'll probably be up at 8-9 pullups. So increase it up to 4 reps per set 3-4 times per day. Since the number is only about half your max set you won't ever be taxing yourself enough to mess up recovery but you'll become more neurologically efficient at the movement and see your max numbers go way up on them.
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Old 07-26-2011, 07:42 PM   #3
Michael O Johnson
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Re: WOD Jackie

Yes they are dead hang Pull-ups.


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Originally Posted by Eric Montgomery View Post
Focus on getting stronger on the pullups before you add in a lot of reps of kipping pullups--especially with you being a bigger guy you'll be pretty susceptible to a SLAP tear or rotator cuff injuries if you suddenly start knocking out 100+ in workouts on a regular basis.

When you say you can do 7 pullups I assume you mean deadhang--if that's the case, do 3-4 sets of 3 pullups spread throughout the day on 3-4 days per week. After a few weeks of that approach test out your max set again and you'll probably be up at 8-9 pullups. So increase it up to 4 reps per set 3-4 times per day. Since the number is only about half your max set you won't ever be taxing yourself enough to mess up recovery but you'll become more neurologically efficient at the movement and see your max numbers go way up on them.
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Old 07-26-2011, 08:13 PM   #4
Christina Daley
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Re: WOD Jackie

Good job M. I can't do any pullups whatsoever, in any form.
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Old 07-26-2011, 09:54 PM   #5
Christina Daley
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Re: WOD Jackie

BTW, did you know our gym is becoming an affiliate?
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Old 07-27-2011, 02:49 AM   #6
Michael O Johnson
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Re: WOD Jackie

Sure did. That is going to be so much fun.

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BTW, did you know our gym is becoming an affiliate?
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Old 07-27-2011, 06:28 AM   #7
Christina Daley
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Re: WOD Jackie

Cool. I am excited. I am interested in getting a beginner group together like maybe monday or thursday nights. I'm pretty intimidated in doing the wod's at the gym in front of people, unless I do it with Van, or other people.
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Old 07-27-2011, 06:35 AM   #8
Michael O Johnson
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Re: WOD Jackie

There's no need to be intimidated. You pay everyone month like the rest of us. Also World Gym is a big family, not like other gyms in the area. We help each other.
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