CrossFit: Forging Elite Fitness: Sunday 030831

August 31, 2003

Sunday 030831

Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups

Double-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.

Common Lousy Push-ups

Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

Piking: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching's most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn't go all the way down. Not rising to the top is less common but still cheating.

Posted by lauren at August 31, 2003 12:22 AM

Comments

I'll have to try this one another time - just finished Greg's workout posted yesterday and I sure don't have enough left to try this one...

Comment #1 - Posted by: kelly at August 31, 2003 9:25 AM

What's the recommended length of rope for the climb?

Comment #2 - Posted by: F at August 31, 2003 9:50 AM

Where can I find a climbing rope. Hardware stores and marine stores seem to have too skinny stuff.

Comment #3 - Posted by: Tom at August 31, 2003 11:32 AM

If you don't have a rope to climb, what do you suggest one does to replace this?

Comment #4 - Posted by: Kedar Bhat at August 31, 2003 12:02 PM

Tom, F, Kedar,

You can search the internet for rope; I know there are several companies that have what you want but the price is steep. I was lucky to find some old rope in serviceable shape under bales of straw in the barn. It's only about 3/4" diameter, but free works for me.

I think I read somewhere that the rope is 13'...It doesn't seem like much until you start the climb by sitting on the floor.

You can throw a towel over a pullup bar and do towel pullups if you don't have a rope.

Hope this helps. Enjoy!

Comment #5 - Posted by: kelly at August 31, 2003 12:21 PM

Checkout the site entry for 030511 (May 11, 2003) we've listed several good vendors for climbing ropes.

The easy answer to "how long?" is "30 feet", but you may not have that option. We have a 15 foot rope - not ideal but that's how high our ceilings are.

Coach

Comment #6 - Posted by: coach at August 31, 2003 12:55 PM

Well, I was up early this morning and did my "WOD" before it was posted ..... would you believe 50 pullups and 100 pushups in roughly 20 minutes.

I don't have a rope so I couldn't have done that one anyway. I didn't even think of towel pull ups.

I was close anyway. :-)

Have a good labor day.

Comment #7 - Posted by: Gary at August 31, 2003 4:10 PM

A good substitute for the rope is the pupport leg of a large swing set. These are particularly nice for trying your L-sits while doing the climb...the folks in the park will get a kick out of it as well!
Robb

Comment #8 - Posted by: Robb Wolf at August 31, 2003 5:54 PM

Gary you're catching on is all. That's great. If you experiment with guessing the third day's workout you'll discover that you will often come amazingly close.

Comment #9 - Posted by: coach at September 3, 2003 9:48 AM