Is Chem-girl about to say hi to Pukie right there?

quick question:

since I can't do 15 L pull-ups, and I'm just getting back into crossfit (started on tuesday) after a good 2month absence of no physical activities, is it better to do mini sets of the l-pull-ups per round or should I "max out" each set? My worry with going to 15 per is that last time I started with crossfit, I went gung-ho, and I ended up getting tendinitis in my left elbow/forearm due to the sudden increase in pullups and dips...

thus, is it better to build up slowly, or just take my time and do the whole routine?

I supose if it is going to tax your elbows, you should not max, but its unlikely to occur from the onset of one days effort. Still I would consider pushing the effort at a 85 % max to get back into the normal activity. Remember, think about your form which might protect your joints during the efforts. a active hang might reduce some of the strain on the joints.

thanks for the advice, TJ. I'll try doing 85% with active rest (assume that means just short of lockout at the bottom) and see how it goes.

50 wallball-like &15 L PUs &later W PUs each X5 23:39 I think my watch was off this am; it seemed much longer.

2:43.33
3:03.24
3:16.36
3:02.08
3:15.40
Total - 15:20.41

Odd sets of pullups were on rings, had to break #s 3 and 5 at 10/5. Any and all rest is included. Squat phase of Wallball was a**-to-ankles.

No pull up bar or wall ball! And no facilities to adapt sadly, so decided to do "Fight gone Bad" for the first time. Did five rounds replacing wall ball with Db Thrusters. Shoulders, legs and lungs were wasted by the end. That is a good hard workout! Only three days left in Iraq, cant wait to get back to my gym and get off MREs!

Just flat ran out of gas this morning. Wall ball wore me out and I tried my best to get some "L" in my L-Pullups. Most of the "L" came while decending. All Pullup rounds were broken and only the first Wall ball set was completed without a brief rest.

1 3:46
2 4:26
3 5:31
4 5:14
5 5:57

17:49 - 20# ball, 8 1/2' target

I was hoping for a 16 minute score - the first two rounds went well at just under three minutes each. But I ran out of steam by the third round. I became uncoordinated, frequently catching the ball with my chin and my full squats during wall ball became half squats by the end.

L pullups usually aren't this bad, but the old KPKP syndrome was in full bloom this morning. I didn't get through any sets without at least one short break. Just too much fatigue and a lack of oxygen.

Time to get some Advil for my aching neck and ice for my bruised chin...

Matt - those are some very good times! Your aerobic conditioning really shows. I could use a lot more of that.

Looking back at the comments for Mike Weaver listed on May 19 - 150 wall ball shots in 4:52? I have a MUCH greater appreciation for those amazing numbers after today.

Chem-girl - I'm still trying to break 8:30 for 2000 meters. Outstanding time!

Kelly...thanks for the kind comment.

Just happy to complete this one today. Hit weaknesses hard! Sub 15 ring body rows and 20" L-sits for L-pullups. Times include ~40" transition time per round between wall ball area and rings.

4:38
6:12
6:31
6:28
6:53

4:16
6:14
6:14
5:47
6:02

5 rounds of:
50 push-presses w/ 10#db (20# total)
15 L-Pull-ups
(all broken sets; presses - thighs to parallel and pull-ups a little more open than an "L")

Total Time= 21:21
3:28
4:18
4:42
4:44
4:08

That took me about 25 minutes. I substituted dumbell thrusters for the wall ball shots, and settled for knees up on the pullups.

woops... mixed up the vocab I did db thrusters, NOT push-presses... to substitute the wall-ball

Total time: 36:30. No kidding. Finished with HLRs.

Coach et al, thank you for introducing me to Wall-Ball. This exercise is magic; every time I tried to compromise form or effort to make it easier, I was rewarded with a medicine-ball blow to the jaw or had to lurch forward to catch a short throw. I guess I know what I'M doing for a warm-up from now on...

Did it today in about 20 minutes, using tj's advice (see above.) Didn't have a med-ball available (building one this weekend) so I "modified" the drill by tossing a 20lb bar in the air; not the same, but best I could manage. The L-pullups (with active hang) quickly turned to knee-pullups, and even so, my grip was failing me...
had to split up the sets quite a bit, but I can already feel an improvement in less than a week.

Don't have wall Ball targets up yet so Connor and I did and oldie:
7 rounds of:
25 foot rope climb
15 dips
15 toes to bar
10 walking lunges
Good way to break in the new gym.
Connor 19:15
Jeff 20:35 I hate getting skunked by a twelve year old

22:13

Some L-pull-ups, some regular pull-ups..

Was this arm and shoulder week at Crossfit?

1. 3:15
2. ??? (stopwatch didn't start)
3. 4:41
4. 3:59
5. 3:31

6 kg (13.2 lb) medicine ball was the heaviest available. Rest between sets was limited to writing down my time from the previous set and drinking some water. I consistently finished the wallball in 2 minutes, but the L pullups felt a lot more awkward than usual.

1. 4:44
2. 6:20
3. 7:01
4. 6:26
5. 7:01

5kg ball (11lb). time includes rests btwn sets. straight asst. pull-ups plus leg raises w/ 5 second holds in lieu of l-pullups.

Great workout. I had to cheat on the pull-ups but I still had my heart rate way up.

25:15

20 mins. L pullups were touch and go, sometimes becoming bent L pullups. Wall ball thighs parallel. Triceps had to be extinguished with fire retardent foam.