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Old 07-01-2007, 05:20 PM   #1
Joshua Holmes
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Yeah, so I used to be a cross-country runner in high school, so I was never terribly strong anyway. And then I spent most of my 20s as a lazy soda-guzzling fat-guy-in-training. I started on SS in January and switched to the Madcow Intermediate 5x5 sometime in April, IIRC. I'm up to a 5 RM of 205 in the Squats and Deadlifts and a 5 RM of 95 in the OHP. I'm pretty pleased with myself, and I've leaned out nicely just by eating more cleanly and drinking less regular soda (I'm still addicted to the diet stuff, which I know has to go.).

Thing is, XF has a whole crapload of pull-ups and dips, and I've always been really, really bad at the two. I just added them into my work-out routine, but I'd be grateful for any suggestions on training them effectively in preparation for the hundreds you do every week.

I hope to graduate to the WODs early next year. Thanks for the motivation, as well as all the free lifting videos and hints.
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Old 07-01-2007, 05:58 PM   #2
Robert Miller
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You could just start doing the CrossFit warmup.. That would add 3 sets of pullups and dips to your program every time you worked out. Once you get to 3 sets of 15 before every workout, I'd say you're more than prepared to start the WOD's.. Plus, you'll get a great warm-up!

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Old 07-01-2007, 06:43 PM   #3
Frank DiMeo
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Welcome to CrossFit!
Just give it your best for the level you are at, and you will improve.
Step it up when you can do so safely.
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Old 07-01-2007, 07:09 PM   #4
Patrick Donnelly
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Rows are a good sub for pull-ups.
(Safe link. Rows are first thing on the page.)

There's also jumping pull-ups, pull-ups with a rubberband, and pull-ups while supporting the minimum amount of bodyweight on your legs.
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Old 07-01-2007, 07:22 PM   #5
Connie Morreale
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do a search on grease the groove (GTG). it totally works. if you cant do 1 pull-up, then start with jumping pull-ups and negatives. when you get up to 4-5 pull-ups, you can start a GTG program. use a palms facing you grip to start, as that is easier.
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Old 07-04-2007, 11:59 AM   #6
Simon Bowley
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Hi Joshua,

I am relatively new to this and pretty weak! I found the body rows (on rings - above link is great) an excellent place to start for pull ups.

Do the warmup if nothing else and scale the WODs. I don't d the full WODs, I scale them and even though I'm not doing what (most) of the other people do I feel great and most importantly, will get stronger.

If dips and pull ups are your weakness -do more!

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Old 07-05-2007, 07:31 AM   #7
Brad Thompson
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Hi Joshua

I'm working up to cossfit using the workout. My progress has been more than I anticipated.

Also, checkout BrandX workouts.
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