Monkey Tail

 In WOD

WOD 4/19/12

Sprint 200m

Rest 2 minutes

Sprint 400m

Rest 3 minutes

Sprint 800m

Rest 4 minutes

Sprint 400m

Rest 3 minutes

Sprint 200m

 

Rest 5 minutes:

 

AMRAP in 5 minutes:

5 Overhead Squats 95/65

5 Dead Hang Pull-Ups

5 Burpees

 

Attention Attention: Unless we are doing a benchmark workout (Fran/Helen/Josh/Etc) or specific kipping skill work all pull-ups will be dead hang!  Overtime we hope this will result in more athletes achieving dead hang pull-ups, and with proper form, more kipping pull-ups. Too much kipping without adequate strength to protect your muscles and joints can be harmful over the long term. The dead hang pull-up will develop that strength needed to protect your shoulders/elbows while doing kipping pull-ups. The dead hang should be the standard everyone strives to achieve; which is why you may have noticed them more frequently in warm-ups and WODs. Remember, If you kip to complete a pull-up then you didn’t complete a “pull-up”, you completed a “kipping pull-up” still an awesome achievement but not the same thing.  We will still use the kipping pull-up from time to time so don’t fret too much. And you’re still allowed to do kipping pull-ups before and after class as you normally have, we won’t yell at you to stop.

 

 

Rant Continued: Lots of us strive to achieve the “butterfly pull-up” which was developed as a competitive style of pull-up in order to decrease effort and speed up repetitions while racing a clock. The butterfly kip minimizes the demands on the very things that the exercise is used to develop. It also brings an element of stress to the shoulders and elbows of which the potential for injury is far greater than a more traditional kipping movement, hence you shouldn’t do butterfly pull-ups unless your muscles and joints are developed enough to crank out multiple dead hangs. When in competition or training for competition use the butterfly pull-up. If you’re training for general fitness (over 95% of our athletes) lets try to develop the body the way the movement was intended.  That brings an end to this weeks rant on pull-ups.

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Showing 16 comments
  • Fara
    Reply

    The runs like to have killed me! Not my strong point! Lol! But I did PR my 400m by 42 seconds since lasttime I have it recorded and my 800m by 11 seconds! (:52, 1:46, 4:15, 2:07, :52)

    3rds +5 OHS +5 DHpullups (5 burpees shy of 4 rds). 45#s

  • Jessica
    Reply

    Neal you forgot to add “don’t fall off the pull up bar” to your rant! 🙂

  • Garret
    Reply

    Unfortunately I’m going to miss again. I have to put a kennel together to keep our dogs separate so we can go to the beach Friday and Saturday. I hate missing WODs. . . it ruins my day. I look forward to improving on my dead hang pullups.

  • Jaywes23
    Reply

    I think a dead hang Cindy would be a good wod to try.

  • Amber
    Reply

    Set some PRs today!!! 10 sec PR on 400 m run since 3/14 and a PR on my 800 m but can not remember by how much. Last time it was 4:05 and this time it was under 4!!! Pretty pumped!

  • Neal
    Reply

    Jessica – sorry I left that out!

    Jay – I think that would be a good one too. Most of us with any sort of kip consider the non-issue when doing Cindy. The push-ups and squats are the real limiting factor. I think doing them dead hang would CRUSH the top scores we have on the board. I wonder if people could do half the rounds they normally do

  • Jeremy Johnstone
    Reply

    :32, 1:32, 3’47, 1:41, :36

    3rds rx. that running gassed me out for the amrap!

  • Jeremy Johnstone
    Reply

    :32, 1:32, 3:47, 1:41, :36

    3rds rx that running really gassed me for the amrap

  • Marcus
    Reply

    Better than I thought…
    Sprints (35,1:35,3:56,1:41,38)
    WOD 4Rds Rx

    Not much of a runner so I needed this.

  • Stephanie
    Reply

    Well…. guess I will be pulling the bands back out. I’m only good for 3 or 4 at a time and very slowly.

  • Jeremy Johnstone
    Reply

    alright i guess Im spam cause i can’t my posts to show up but here’s one more attempt

    :32, 1:32, 3:47, 1:41, :36

    the running gassed me for the amrap. 3 rds rx with a very poor effort. i was exhausted!

  • Neal
    Reply

    Are any of our members loan/mortgage officers?

  • Sheree Pierce
    Reply

    I forgot to compare my runs. Got 3 rds + 1 ohs using 35# and blue/purple.

  • Jason
    Reply

    :32, 1:13, 3:05, 1:19, :34.
    4 rds and 1 ohs Rx.
    Marcus I did that one rep just for you.

  • Neal
    Reply

    I had a dream I was getting no reps over and over during WOD 2 from Regionals. I didn’t finish the WOD and ended up getting in a fight with someone. So today I decided to see if I could actually do it.

    2k Row, 50 Pistols, 30 Hang Cleans (225)
    30:59 RX (although the cut off time at regionals is 17 minutes, lol)

    Eh, at least I finished

  • Jeremy Johnstone
    Reply

    and you didnt get in a fight!

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