Good timing for a rest day!

Today was devoted to stretching - I did some stretching with the Jumpstretch bands, 5x5 OH squat with the 45# bar to work on hip and shoulder flexibility, and some abs.

I'm ready for tomorrow.

Have a good day all.

I call a supinated grip a chin-up. This is excellent form. Is one permitted to chin when it a workout is written 100 pull-ups for time?

Did some pull-up ladders, handstand walking and snatch form studies today. Threw in a couple reps of Lincoln's complex for fun.

Mr. Rutherford - In the April '03 issue of the CFJ, it's suggested not to favor one grip over another. I'm assuming this means that either grip is legit. Hope this helps.

-Ryan

Good recall. With your prompting I now recollect the discussion.

Worked on several sets of O-lift forms, OH squats with the bar, and 3X3 L-pullups. I found the pullups felt a little easier if I focused on pulling my legs up rather than holding them out straight. These things are killers.

Staying with the L-sit theme, I decided to see how long it would take to reach the 3 minute mark on parallettes - 5:40! I have a long way to go to hit that benchmark.

Ended my morning with HSPUs on the rings. Pushed up 6 with the bottom of the rings between my chin and shoulder. I need to wear socks when I do these; I rubbed a sore on the instep of my foot from using the strap as my "wall". Finished off with 2 sets of 1 minute holds.

If the heat breaks, I'll pull the weighted tire around the fields for a while...

Michael, IMO you are correct, the supinated grip is a chin-up. I feel it is easier than a pull-up.
As far as doing the WOD, I'll start playing with various grips too. I would think this would make it easier though.
Dave

Hey David,

I thought I would try a tire pull tonight - I'm really, really glad I didn't try it with a bearcrawl. I had the optimistic idea that I would pull the tire with 50# inside around a field for a mile. HA! I could barely stagger 100 feet with that weight. The tall scrubby weeds, rocks and hills killed me. Sure can't pull it across the lawn or it will kill what is left of the grass...Dumped the weight and continued to pull and curse and sweat my way around the field. Only managed one trip around the 4 acres before dark...that excursion into humility lasted 11:48.

Another mish-mash of stuff for me . . .

DL 5 sets of 3

Rope climbs (tried to do the "double-up + 15 pushups" WOD from a couple of days ago, but only got about 3 rounds before I knew *that* was going nowhere . . . settled for just doing individual climbs.)

Lots of Wall-Ball doing 15 shots with a 20-pounder followed by 15 with my brand new 12-pound ball (thanks, David Heyer . . . another beauty per your instructions, for $3 cost) . . . about 5 sets of this, interspersed with the rope climbs, and "suicides" (basketball line drill).

My training partner introduced the elements of backward running, sideways shuffle, sideways cross-over steps to make the suicides harder . . . these had much more impact than I expected, making the suicides a true hurting element. I added bear crawls (but only on the first (shortest) element).

We were whipped by the end.

Kelly, are you using a pulling harness? Or just a rope around the waist?

Dave

Ask a ring man which grip he prefers for pull-ups and he'll tell you "two hands." At full development (50+) you won't care either.

Work both grips giving emphasis to the one you think is harder until you change your mind about it being hardrer.

The suppinated grip ("chin-up") is generally favored by the novice (30 or less) because powerful innervation of the rear delts and biceps comes easier than innervation of the lats.

Gymnasts refer to suppinated, pronated, and mixed grips collectively as "pull-ups."

(I saw a Marine attempt to set a new record for one hour of "chin-ups" the other day on TV. If the first ten were any indication of his total effort, his total was going to be ZERO after an hour!! Going down to a 3/4 hang is not a pull-up it's a f&@#-up.)

Coach

Dave,

I used my ancient, wonderful Ironmind Super Squats belt and clipped the loop of rope through a carabiner. I think a harness might work better.