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Old 08-01-2007, 09:10 AM   #1
Jason Stirman
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Heya, tried my first WOD yesterday and it went well, except, of course that I am nowhere near being able to do 40 pullups of any kind. I can get about 10 regular pullups in on the first couple sets, and then I degrade pretty quick.

My question is this, using 40 pullups as an example. Is it better to scale back the reps, but use good form and no weight assist, or would it be better to complete all 40 with weight assistance?

Stoked to be back in the game! This is my second attempt at committing to crossfit, last time the birth of my daughter derailed me... no excuses now!
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Old 08-01-2007, 10:36 AM   #2
Tom Fetter
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The search function will bring up lots of discussion on this. I've got to scale too, but am picky about how and what I scale. Here's my saw-off:

Obvious MetCon stuff like runs, rows, box jumps or DUs get done as prescribed, despite the time it takes.

I try to do the number of prescribed reps. Especially on bodyweight stuff like pushups, pullups, HSPU, but also on thrusters, wallball etc. I break sets up shamelessly, trying to not go to failure and fry my CNS. For stuff where I'm just not strong enough (at all, or for reps ... e.g. HSPU, muscleups), I'll add assistance or do a less intensive version (e.g. supported HSPU). But I'll do the number or the standard substitution anyway.

I started on WODs at the end of June, and committed to doing WODs only, this way, till Labour Day. If by then I'm still not able to do stuff like Linda as Rx'd, I'll temporarily focus on strength - e.g. with a ME Black Box variant, or a cycle of the Mass Building program from Performance Menu, etc. Then come back to the WODs. At 5'9" and 185, I don't want to be any bigger - just fitter.

1 month into this approach, doing the pullups/dips in the standard CFWU, my reps have climbed far quicker than I'd expected. I did 120 pullups of various types yesterday, where 2 months ago I'd have broken out laughing at even the suggestion.

Scale, but don't scale so much that you don't work right to the limit of your ability. If you're like me, that limit is actually farther away than you think it is.

My $0.02

t.
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Old 08-01-2007, 11:15 AM   #3
Jason Stirman
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Great feedback... Thanks!

Today, I did the WOD as RX'ed, subbed regular dips for ring dips and regular pushups for handstand pushups.. but did every rep by breaking them into sub sets when needed.

Yesterday I scaled back my reps, today I didn't... today I almost met pukie :-)

(Message edited by stirman on August 01, 2007)
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Old 08-01-2007, 11:38 AM   #4
Tom Fetter
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Pukie's out there waiting. We've shaken hands a few times - nearly again last night, during one of the 800m runs.

FWIW, others have said that doing the standard CFWU helps a lot. I've found that to be true, and do it most days. Soon, I hope, using rings ... if I can get my butt in gear to make some. 3 sets of 10-15 pullups and dips every workout add up quickly.

If you're already accustomed to doing 30-45 pullups every day, then WODs that require 80-120 are starting from a different place.
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Old 08-01-2007, 11:39 AM   #5
David Stout
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I scaled differently when I started CrossFitting, not that it was ideal but I generally approached scaling by considering how WODs were being scaled on brandxmartialarts.com as well as some of the scaling talk in this Crossfit Video (work safe): http://media.crossfit.com/cf-video/C..._ScaledWOD.wmv.

When scaling back or even substituting just remember to attempt to preserve the prescribed stimulus and match the flavor & dose of what has been Rx'd.

Good luck.
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Old 08-06-2007, 12:10 PM   #6
Kevin McMillan
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flavor and dose of whats been perscribed...

i like that david! i have trouble scaling certain things ( mostly hspu- i dont htink i was ever put upside down in my life really :P) but i like the points, ill try most days to hold it and get a couple in, hope that ill do full holds and full hspu soon.
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Old 08-06-2007, 04:32 PM   #7
Anthony Bainbridge
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Jason, if you can't do all the prescribed chinups, do what you can and then switch to jumping chinups with a slow-ish negative. Good luck!
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