Wow, crazy early for the posts this week. ME LIKEY!!

it may be the same mass bt it sure ain't the same muscles being used

My comments get deleted. Weird.

Chest still feeling tight. Had it checked out and it turns out that I overworked some of the muscles in my chest. They expanded and are taking up lung space. Gonna wait until after the next rest day before taking it up again.

have to do this at a local Y tomorrow.
options are to do 400m on the treadmill and travel a farther distance to the chin up bar or stay close to the bar and sub rope jumping for the run.
I discovered today that my 400m is about 1:30-1:35 so can sub that long for the rope jump.
any opinions greatly appreciated.

what's the point? are kipping p/u better that strict. doubtful.

Tim, the same muscles are being used, the only difference is the time under tension. Advantageously you are using more muscles because the hip comes into play.

The hips coming into play does not indicate that the same pulling muscles are not being worked but that they are firing harder and more rapidly. I argue that the faster the muscle contraction the greater the motor unit recruitment, ie: more of the same muscles are contracting harder.

Pavel Tsatsouline makes the argument of irradiation in almost everything he writes. He says "squeeze the glutes and abs" resulting in great irradiated contraction in all of the surounding muscles. Well if the hip is very much involved in this action and it is, and they are such great contributors to muscular irradiation it only stands to reason that by contracting them violently you are increasing your ability to violently contract every other muscle in your body.

Oddly enough my lats are just as well defined as when I only did strict pull-ups, in fact they are more so. Funny "you" would think that they wouldn't be defined if I wasn't using them but what do I know?

I see, you're also unwilling to back up your argument by the fact that you used a fake email, but I thank you for giving me a reason to post this evening, its been a while.

Link below is to an amusing story on the front page of today's (18 Nov 06) New York Times. A man lifting weights was kicked out of his gym because he was grunting!

http://www.nytimes.com/2006/11/18/nyregion/18grunt.html?_r=1&oref=slogin

Welcome back to the comments Pierre.

Trevor, where is the rower? Is it convenient?

I get that Kipping Pull-ups recruit more muscles and make for more "work" because ur able to do more. But I still can't help but feel that I'm cheating and doing half-@$$ Pull-ups when I do them. They feel spastic and out of control, like I'm jerking myself around.

Recon Kris, that's just the pavlovian reaction to the kipping pull-up. Most people who've done time in the military think the kipping pull-up is cheating. When you kip properly with rhythm and consistency you won't feel spastic. A good set of kipped pull-ups is a thing of beauty, like pistons in an engine, smooth and forceful, not spastic like a burgler on an electric fence.

"Helen"
16:41
over a minute faster than last time.
the time was made up in my swings and pull-ups, in spite of my run times. happy CrossFitting!

How are kipping pull ups the same when the angle that you pull yourself up at is drastically different? As we all know very small differences in angles completely changes the muscles used and how each is worked. When watching the kipping video the strict pull ups were done much close to the bar and more vertically while the kipping pull ups were done while swinging in and then out away from the bar at the top. I would like to hear if the different angles and approaches on the bar by the strict pull up (closer and more vertical) versus the kipping pull up (in and out away from the bar at the top) are accounted for and how they affect the muscles differently?? Thanks

WOW, is it me or did Georges St. Pierre just dominate the hell out of Matt Huges?? That was beautiful, he just beat the crap out of him, it's time for Mr. Cocky to eat some humble pie because he just got rocked.

Travis,
thanks, I have to agree with you there.

When it comes to the kip think of a gymnast doing a beat swing (the bottom swinging portion of the kiiping pull-up), it is anything but spastic or out of control, a good kip should be powerful and graceful like anything a gymnast does right. If it looks or feels awkward its because of poor technique.

The reason a strict pull-up rarely looks spastic is because they have a very low skill requirement. Though I've seen just as many soldiers who are just as bad at strict pull-ups as they are at kipping pull-ups.

Frankly I've had entire platoons arguing with me that jumping pull-ups were useless and a cheat. Though many of them couldn't do pull-ups, people like to argue for nothing, thats the nice thing about the military people argue until a platoon or company commander orders them to follow direction. After which the jumping pull-ups mixed with other evil things usually burpees, initiate a chain reaction of dry heaving and vomit.

At this point - No more arguing!

god bless

george st.pierre

awesome, helen!

coach must've known i bought a 16kg kettlebell yesterday. ; )

There is no argument. If you are in doubt, just try and you will find out. Both styles have there pro's and minus. strict giving more raw strenght and kipping giving more power and speed and body controle and bigger numbers and...
Just try
Johan

Re. the kipping pull-up, go back and take a look at Eva's video. Also, it seems the opponents forget about the force and work component. A strict pull-up takes say 1 to 1.5 seconds from bottom to top in a single range of motion. In a kipping pull-up, there is a greater distance traveled due to a greater range of motion at the shoulders. From the November 16th post, we look at work as a relationship between load, distance, and time.

In a kipping pull-up, the load is the same, the distance is greater (increased ROM), and the time is much shorter. The result is a greater amount of work performed. Or, looking at it another way, Force = Mass*Acceleration. Mass being equal, the acceleration is much greater, therefore more force is generated.

Try doing 20 strict pull-ups, rest, then 20 kipping pull-ups. Your muscles might fail on the strict pull-ups but your heart and lungs will be talking to you after 20 kipping pull-ups. Then try 30, 40, 50...kipping pull-ups and you'll understand why we do them.

And don't forget, we don't always do kipping pull-ups. We also throw in "L" pull-ups, weighted pull-ups, "L" rope climbs, etc. I think you get the idea.

I'm only 165lbs and 90% of my pull-ups are kipping. Last week, I was testing my max and pulled of a PR 100lb strict weighted pull-up.

You can't argue with results.
Jim

What kind of grip would one use to do the dumbbell swing?

Canada Representing!!!

G.S.P. is a machine

Travis,
Glad to read yesterday that you will be done over there soon. Stay safe!
I will be attending 2 more memorials for guys in my husbands unit this week.

Kate

IF you kip you cheat. anyone can flop themselves around and do more. come on.

Joe #23,
Thats like saying if you push press, you are just cheating on a strict press. Different exercises, different goals. Strength vs power(work if for time). The point is to get your whole body working toward increasing power/work output.

CFWU (15), WOD as rxd 10m04s, free handstands to finish....re the kipping 'debate'...one of the reasons we are training is to increase power, the specific kipping pullup assists in this goal...i would also argue that if you solely trained in kipping pullups you would still out pull someone who solely trained in 'strict' pullups...when the point of cheating comes up, who are we cheating, we are training not trying to pass some exam!

joe,
thanks for the intellectually charged input.

I am actually very much enjoying the comments today. Points for the brain trust! ;)

I think it's cheating, too, and it's not pavlonian--its recon. To develop more power i load up a ruck and do them faster, but with strict form.

RE: the power output issue
Why not just do less reps (3) and do them as fast as you can? DE method.

Another suggestion, #25 has solved this debate "when the point of cheating comes up, who are we cheating, we are training not trying to pass some exam!" most of the people who have issues with kipping are tested on strict pull-ups So kipping doesn't apply for them.

Will

11:47
35# KB, kipping pull-ups, run in treadmill

Kate,
Sorry to hear about the memorials, I'm saddened everytime one of our own dies here. My condolences to the families.

Brian,
what are you trying to say? If I load up a ruck or put my vest on and do them fast kipping I will develop more power as well. I was refering to pavlov's dog, pavlov was a scientist, he'd ring a bell and then feed a dog, did it a whole bunch of times over an extended period. then he rang the bell and didn't feed the dog. the dog started salivating in anticipation of the food. it was just a trained reaction. kind of like a battle drill. alot of the "kipping is cheating" response is like that, someone mentions kipping and the "military" community cries cheater. it's like a knee-jerk response. And a question for you Brian, you said
"what's the point? are kipping p/u better that strict. doubtful."
are kipping pull-ups better than strict, for what
better for strenght, power, speed, coordination, balance, cardio response?

Will,
My strict pull-ups have increased from doing primarily kipping pull-ups. the only strict pull-ups I do are the l-sit pull-ups (more of a tuck for me) and weighted pull-ups. I can't provide any other reasoning than that it did. The Crossfit community has beat this horse to death. Go into the message boards, look into the CrossFit Journals. Crossfit has put the information out there, read it, try it out, if it doesn't work for you then do strict pull-ups only. I will say that I quit smoking just before I started Crossfit and have added an additional 20 pounds of weight, some fat some muscle. so I'm pulling more weight more times.

11:59 w/30#DB, trdm 8,5to9,5mph, j/pu
compare to 12:26 last time (note:use 35#next time)

why are we even arguing? here's my 2c anyway:)
I dislike the statement "kipping is cheating" Comon', it's like comparing apples to oranges. There are variations of fruit (chin-ups, L-Pullup, one-arm-pu, weighted pu, muscle-up, jumping pu... and the famous kipping pu) If you eat a different fruit, you're not cheating on your diet... it just taste different.

Kate,
You are doing a great service when you attend these memorials, as I'm sure you are aware. I can remember my mom doing the same during Viet Nam, and I would go along as a little girl. The support she offered to the wives before, during, and after the memorials was so important. My aunt Julie did the same for her husband's unit at Benning. Strong women, just like you. Thank you, Kate, for being there for the rest of us.
Much love,
Turtle

Kipping is cheating:

Cheating is a VERY effective way to win, in almost any endeavor:

Cheating is therefore worth learning how to do well:

Cheating is an aquired skill:

Therefor....

Kipping is a wonderful way to train!

About a month ago I was at a large playground with my kids, and they had this huge insect-looking junglegym. Just playing around on it, I stopped at one point and realized that everything was SO much easier, it felt like I was cable-fighting in a movie or something. I've always been fit, and a regular rock climber, (not awesome, in the 5.9-5.10 range most often)but I finally realized that it was the KIP that just tossed me up onto things from a hang, pulled my feet over to hang upside down etc..... I realized that just by getting good at kipping pullups, I had functionally become a heck of a lot better at climbing around.

Yep, I'm a cheater, and cheating works!

11:58
20kg KB

First time through with all unassisted pull ups!!

GSP Rocks!!

gaucoin, the rower is only marginally closer than the treadmills.

12:07 rowing... 52# KB ..kipping PUs

Abt 9 min (didn't have a watch, kept track best I could with mp3 player.)
Used 55lb db for swings.
Runs done outside.
Pull-ups on playground rings.

#35 Pamela - Nice job!

Any Traceurs out there or anyone just fascinated by the incredible athleticism of Parkeur should check out the new 007 film "Casino Royale". There's an awesome Parkeur sequence that alone is worth the price of admission. Entertaining flick.

13:33, all pull ups dead hang full extension, 55 lb db for swings, ran on indoor track. Had to walk some distance between pull up bar and track so added a little bit to time.

12:25....like I could get the last set of pullups....NOT!

Jonathan,
where at in Iraq?

Helen as rx#: 11:56 min!! First time under 12 min!
Have fun, Johan

What grip should be used for the db swings? Thanks.

Ok, I paraphrased and butchered Shakespere for my blog, but it made me chuckle.

To kip or not to kip, that is the question
Whether 'tis nobler in the mind to suffer
The slings and arrows of the strict pull-upper
Or to take a swing against a sea of hangers,
And by kipping, quiet them.

I know, I know, Mr. Shakespere just did a half gainer in his grave. I couldn't help it. Lord help me I'm bored.

Modified WOD
CFWU x 1

1 pood kb swingsx21
1 min burpees (run)
12 Kipping Ring Pull-ups
3 Rounds
10:55

Kipping Pullups do get you winded!

#43 - doug - what ever you can to hold on to the weight. here's what I do. first set grab the dumbell with your non-dominant hand so that the top of your hand is touching the weight. then take the other hand and wrap it around the handle as good as possible. start swinging. alternate which hand is higher each time you have to put the weight down. Hope this helps. Good Luck.

Sorry about that Doug, should have proofread that. You basically try to grab it like a sledgehammer or axe, but your hands will be squished together; so switch which hand is the primary mover of the weight each time you have to put the weight down. Again I apologize for the spastic comment.

Age 34
BW 145

As rx'd:
11:26

CFWU( 3 x 10 )
Helen modified
3 rounds of :
400m run
21 x 55 dumbbell swings
12 x pull-ups(strict) + bar dips, alternating
Time: 17:38 <- can only get better.
This is a good workout. 55 lb dumbbell swings felt like feather- next time will add volume by doing 2 sets of one-handers.

Hurts my side to do pull-ups and heavy KB swings. But, ring dips and lighter KB swings are fine.
So I did:
3 Rounds:
400 m run
21-12Kg Kettlebell
12 ring dips

time: 11:39

55#db, treadmill

16:50

guy stopped me after first 400 to spot him in bench, cost me some time.

RobertP, i'd recommend keeping the workout like it is. it's a benchmark workout, used to track your progress, so by keeping the workout the same, you know if you have become fitter.

instead of adding more volume, do it faster! : D

7:42 as prescribed.

Again, I have to find a track with pull-up bars next to it so I can see what I can do with a strait run rather than going down a slight hill taking a sharp turn, then turning around and running back up.

On the kipping vs. dead-hang pull-up debate.

A kipping pull-up is a different exercise than a dead hang, you should get good at both. Coach puts rope climbs, L pull-ups and weighted pull-ups in the workouts. That is enough dead-hang work.

The rest of the time you should kip.

Why?

If you don't learn to kip and kip often the rest of us will leave you behind. You will never generate as much power doing strict dead-hang pull-ups as you will kipping and all of your pulling motions including dead-hang pull-ups will never reach their full potential.

That is me in the video. I did not do dead-hang pull-ups or weighted pull-ups for over a year. All I did was kip, and the first time I tried weighted pull-ups I did a dead-hang with 100 lbs, and was doing sets with 70 pounds. A good kipper can take that pull-up with strait arms all the way up above the bar to support. That is a lot of power.

So again, feel free not to kip, it will make you easier to beat.

Subs:
Rows for run
55# db for kb
Ring PU
11:24

Ahmik,
You're an animal. Great Job.

It seems like the fitness tips/videos like this one and the one two days ago, do nothing but fuel a stupid debate. Just specify the type of pullup you want people to perform, or make the default specified in the FAQ. It never just says "press" it would say shoulder-press, push-press or jerk. Or for cleans, it is implied "squat-cleans" because that is in the FAQ. For pullups, its ambigious, we're only told (over-and-over) that kipping is more power.

Tim if they tell ups (over-and-over) that kipping is more power, what do you think they are telling us?

team "helen" 3 guys total 15:00

10:41 as rx'd

Frank: 47 YOM, BW 200 #
Helen as Rx'd 12::18

Matthew: 14 YOM, BW 131 #
Helen as Rx'd 12::23

11:29 as rx'ed, 58 seconds slower than last time. Gave blood Friday after doing "Diane", haven't felt right since. I think a day off is in order.

RX'd

(55 DB; 470M run - easiest without running over bushes)

11:24

10:04.7.

Much time wasted in transition between running and swings. Someone kept shutting the locked backdoor to the gym...

I often try to get a longer "chipper" in on Sundays (anyone else notice that Coach often puts the "Filthy 50" on sunday). So...

"Annie Are You OK?" from CF Santa Cruz
15-12-9
Row (calories)
Thruster 45#
Sumo Dead Lift-High Pull 45#
Burpee
Exercise Ball Squat Clean 20#
Wall Ball 12#

20:38

Even 2 full hours after breakfast and with low weights still had to fight off Pukie throughout. Thank Heavens Coach changed it from 21-15-9 !!

bw: 198 age: 36 warm up: 15:00 of jump rope.

As Rx: 25:25

#19 Jim -

You summed it up perfectly!

7:30 as rx'd

(55 lb db, treadmill and kipping chins, no breaks)

1.5 incline on treadmill, avg speed 10.5
would be faster outside, slippery and snowy.

800x3
4:14, 4:08, 3:51 11/19
3:33, 3:30, 3:36 10/5
3:54, 3:41, 3:33 9/23

Hmmm....trending the wrong way...but hey my stats class told me that 7 points was a trend...not three...so...I'll keep the faith...there are other factors I'm sure.

32 yo 6'1" 170 lbs

as rx'd
dead hang pullups (more difficult fractured finger)
1&1/2 pood kettle bell
run outside

9:29 (pr by 31 seconds)

C: 11:59 (subs: 25# DB/Jumpers)
T: 12:28 (subs: 40# DB)

#58 Travis L, I know what they are trying to tell us, and so do most people that frequently come here. But why not just explicitly define pullup in the FAQ or say "kipping" everytime it comes out to take out the argument. They spell out everything else. I can find instances where it says, by default do squat cleans -> no ambigiouty. Another example is everytime squats come up, somebody asks "how much weight." Someone can then respond "air squats, by default, see FAQ." Everytime, pullup kipping or not? comes up, what do you point at? Why have to go through the whole debate each time, just give it a name/definition. If somebody still wants to argue the merits or effectiveness of that version, then bring out all the physics, videos, testimonials, whatever etc.

I had trouble learning the mechanics of a kipping pull until I watched Ahmed pull himself up on top of the bar out at Mission Bay about two months ago. I realized the motion of swinging, kipping and pulling up looked identical to a person on a trapeze "kipping" to jump from one trapeze to the next or to keep the momentum going on the trapeze he was on. Since I have envisioned myself swinging on a trapeze doing kipping pullups, it has been much easier.

Headed out to the gym now to do today's WOD

15:02

I think it was more like fat helen.... I dont have 400 meters marked out yet. I think it was a little more. Used 1 pood for the swings, but had to do jumping pullups because I had to use a doorway to do pullups and I couldnt grip it well enough to do pullups. My lungs were burning not used to the dryness and the heat yet for the wod's.

#72 - Tim C - Good point, maybe they just like to see the minions duking it out?

500m row
21 kb swings 16kg
12 pull ups

time 10:27

31 secs better than last time, want to get it under 10mins

sub'd 60 lb db swings - 14:34

10:03 not my best... would love to blame it on breathing the cold air.
subb'd 1 pood

9:38, treadmill @ 8.5 speed/1.5 incline, sub'ed 25 lbs db for swings and 100 lbs assisted machine for chin ups. Only had 16 hours between yesterdays workout and felt it - it ws real tough!!

Last time:
10:20, used treadmill @ speed 8.0-8.5, sub'd 25 lb db for swings and 100 lbs assisted machine for chin ups.

BWT 198
Age 36

13:51

age 16 bw 160

10:27 as rx'd(ran 5x around gym =400m)

will get under 10 next time

9:45 w/ a 55# db for the kb swings, net of stairclimb transition. A resounding pr. Last week I' ve done the several kettleball warmups from the current CF Journal. i really felt like they've helped; I had great hip thrust and all swings were unbroken, nothwithstanding a few grunts, dedicated to the folks at Planet Fitness. Runs were in the 1;40 range, pullups kipped as always. Thanks, CF! BW:176, YOA:58

Funny thing this turned into. I was making an statement, naturally, based on personal experience. I was once 100% kipping until I found the dead hang much more challenging for a bw exercise. I switched completely, and feel great doing them--probably b/c not many people can crank out 30 at once. It's like a special society that I thought I belonged--partially why i love CF!

But after such a great exchange (i'm a first time poster, btw) it is clear to me that they are different exercises for different goals. My humble opinion is to use the Kip & Jumping or assisted p/u to ultimately achieve the goal of completing X # of dead hangs. I'm happy w/ my dh ability, but i wouldn't mind knocking out 40 or more. To do this, I recognize that kipping might help me get there. Thanks to all who helped me be more open minded.

s/f brian

Feels good to be back again after an injury!

"Helen"

Three rounds for time:
Run 400 meters
21 - 11 kg. dumbbell swings (normally 25 kg., but easing it back in slowly due to back injury)
12 Pull-ups

Time: 14.39

Re: kipping vs. "strict" pull-ups...to call kipping pull-ups cheating is similar to calling "thrusters using hip extension to propel the bar up to locked out arms" cheating...this is simply the most effective and power-generating way to get the bar up. Of course, "srict" pull-ups "isolate" different muscles, but we all know how how backward isolation is.

As far as criticizing the ambiguity of the wod instructions, I come from the philosophy that I have to adapt to the instructions/format, as opposed to the instructions being so explicit to make up for my weaknesses/misinterpretations.

Sorry for the overuse of ""s

"Helen"

Three rounds for time:
Run 400 meters
21 - 5 kg. dumbbell swings
12 Jumping Pull-ups

Time: 21.15

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
16:30
XXXXXXXXXXXXXXXXXXXXXXXX

Anthony (BWT=180)
5km run
Time: 29:18

Jodi (BWT=103.5)
Notes: 35lbs swings
Time: 13:41

10:40 as rx'd

runs on treadmill, lost about 60-90s in transition

"3 rounds for time" means I should time all three rounds together or should I time each round individualy?

Micah:

Do all three rounds together, minimal (zero) rest between rounds. On these workouts, total time is what counts.

vaguely "Helen-like" WOD today:

5 rounds:

1 mile run
21 swings (1.5 pood KB0
30 box jumps (24")

Runs pretty slow, didn't time it. Probably a little under an hour for the whole thing.

rx'd 10:01

CFWU x 3 minus pull ups
Helen:
with subs-
ran on elliptical
swung 30 lb dumbbell, 21 swings
12 jumping/ negative pull ups

Time- 21:09

I forgot to check my last time before posting. The DB swings were unbroken, which is a first. Getting much higher on my pullups with less jump and more pull. Still I don't consider it a "real" pull up yet.
I really think the debate about kipping versus deadhang pullups ends with the video. There is the proof if I ever saw it about which is better.

Turtle- how is your elbow? I hope better soon. Thank you for the encouragment and condolences.

Travis- Thank you for the condolences. I'll pass them along.

Now off to rake for 3 hours while I still have daylight!

Kate

Helen as RX'd: 12:01

Hello everyone!

Did this and thhe thruster one from a few days ago. Had a competition yesterday so felt a little ttired.

"Helen"

Three rounds for time:
Run 400 meters (ROund the block)
1 1/2 pood Kettlebell X 21 swings (26kg dumbbell swing)
12 Pull-ups

Time = 15:51

London Crossfitter!

ok, I just checked my times from last time and I am about 6 minutes faster this time around! But I went with a 5 lb less DB this time. Bummer. Also my DB swings sets were unbroken last time too. Next time I'll compare first! I have over used the word 'time' in this post!

Thanks Coach!
Kate

Didn't time it - first cross fit ever. I loved it though!
5 pull ups with assist - trying to build strength to do them without!
20 lb dumbell for swings
400 meters on eliptical

it's a start

Question - the official "warm up" - do you all do that every time?

8:20 as rx'd
(treadmill, DB, Strict Pull-ups)

Last time, running-9:16.
This time, rowing-8:45. OPT's driveway requires spiked boots and possibly some climbing gear so running was out today.

As rx'd except only had a 30# db for the kb swings, so I did 50 of them.

14:38

:20 seconds slower than last time. Looks like I took too much time off.

Used 20Kg dumbell for swings.Managed more than 2mins faster than last time :o)
14:25

10:22

P/PP/PJ work
Snatch work
Pull-ups

45lbs
14:12

36 190
Back full speed after 5 weeks w/broken hand
as rx'd w/ 55lb db
8:29

Time- 18:20. Track was two flights of stairs above the weight room

Time- 18:20. Two flights of stairs between track and weight room.

2 mile warm up run
gabe- 11:37
wendy- 12:48
2 mile cool down run

Oh yeah, Ahmik you're a dork!

12:45 (45 dbs)

16:13 treadmill, 55lb db
16:43 on 10/9/06
17:36 on 6/22/06
17:23 on 3/23/06
18:42 on 12/12/05 post hernia surgery 9/1.
18:03 on 8/16/05
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04.
hr avg 135, hr max 176. 10 min ellip wu 15/15.

2ish hours bouldering, then home for:

CFWUx2-pull

400m run
21x 35# DB swings
12 kipping pullups

x3 for 11:13 PR (compare to 11:55)

These CrossFit North skills standards are really motivating me to push myself and see what I can do...I'm pretty much on the edge of most of the intermediate skills, but it helps me to have that goal written down to really get there (today was helen in under 11:30, and yes, I know it wasn't as rx'd, but there is no weight listed for the swings on the standards).

11:45 as rx'd

First time with kettlebell.Way better than DB.
Also first time on new Pullup bar set up where you have to jump to reach it.Sure makes you want to hang on longer.

13:42 as RX'd

400m run
21x55# DB swing
12 hanging PUs

Gettin' back on the horse and bringing a couple friends with me. It's good to return to function.

Did yesterday's WOD:

Warmed up with a 400m run
3s/10r of dips, situps, and squats

1st 800m: 3:52
2nd 800m: 3:54
3rd 800m: 3:50

Rested about 2 mins between sets. Really feeling Diane from yesterday so the whole thing was a painful realization of how out of shape I trully am. Thank you crossfit.

big pipe: 14:30 rx'd, felt generally horrible

It seems the issue being chewed over here is one of language - and the varied understandings and interpretations of the word 'power' in particular. The word itself can mean many things, and it is usually intended in a fitness context to define intense effort.

Beyond that, the 2 drills are related in 2 primary ways - gripping the bar and overcoming gravity/bodyweight in lifting the chin over the bar.

Kipping spreads the workload over many more muscle groups, brings forth the benefits of intertia and the small>big>small muscle group pathways, uses ballistic body movement throughout, and dynamically alters working angles as fatigue sets in. The 'skill' element is also obviously vastly increased.

Look at the PU portion of the video and it shows the effect of isolation on the main muscle groups being worked. In the first example strict PU, muscle fatigue and failure leads to the subject contorting his body to access less fatiged muscle groups to complete the extra reps being asked of him. Now check out the first 12 reps of the kipping drill, where the angle of attack to the bar changes rep by rep. This illustrates one of the primary differences when comparing the 2 drills - that kipping 'allows' this compensation to take place from the outset - not deliberate compensation, but compensation all the same. These variences add to the illusion of more 'power', as more strength/energy are drawn from, and spread accross all contributing body parts (not just muscle groups when inertia is used).

With all due respect, suggesting kipping is more efficient or more powerful than DH on a % power basis is vague at best.

hey!..just did a MU with 10kg on the belt addtl wt.

10:28
Three minutes faster than last time. Life is good!

10:58 using a 35lb kettlebell.

10:58 using a 35lb kettlebell.

14:34 25 lb plate. Kipping pullups. Great workout.

Sandy

11'52

bw-197

wod-as rx'd

13:15 total(personal record by about 1:50)

MC

36 YOM 187 LB's

CFWU X 3

11:20 with 40 LB dumbell swings and kipping / jumping P/U's

Finished with 3 L Sits on Rings and 5 X 5 of Standing Press and Bench

cfwux3rds squats,pushups,ghd-situps, dipsx15 handstand holdx15secs

helen as rx'd
400 (5x around bball court last time on track)
21 55lb db swings all unbroken
12 kip pu's 8/4 8/4 8/2/2
total time 15:00 last time (which was 2x ago 14:48 and outdoors)
almost met pukie on this one for some reason the dry heaves had me for a second.

cfwu x 3 (subbed lat pulls of 62.5 pounds and chest presses of 37.5 pounds for pullups and dips)

23:30 -- subbed 87.5-pound lat pulls for pullups.

9:53

Sub'd Rowing for Run. Staying in the hood tonight, nowhere safe to run.

cfwu x 3
as RX'd w/treadmill and db
15:17

13:49

**40lb DB swing

Lost a lot of time running back and forth between stations, but still was wiped at the end.

11:54
400's outside, strict PU's and 20# ball SQCLN's for KB's (killer!)

Helen is a bitch. Actually Diane worked me good. Back is still very sore.

400m treadmill: 10, 10, 7.5
55lb dumbbell swing

Total time 22min. Including the time it takes to walk from the treadmill across the gym to the weights. But I needed the breathing time.

6'2'', 230lbs

as rx'd... 9:45. definately met pukie at the finish line.

Helen

15:28

subbed 50# DB swings

I can't find my last time but I think it was around 18:00
I am making steady progress.

When it says three rounds for time does that mean time each indiviudal round or all three rounds put together? Are you supposed to rest in between rounds?

13:40,
3 mile run warm up,
Helen,
100 flights on stair mill.

treadmill 9x10 degrees
8x5 "
8x5 "
14:03

11:25- used 8kg and 16kg together for swings, pullups done on bar, run on track.

M/37/165
14:42 - used 45# db, otherwise as rx'd.
First Helen and almost invited pukie for the first time. I'm wondering if my asthma isn't holding me back on my WODs. Strengthwise, I felt good, but breathing is so hard! Could be I'm just expecting too much too soon.
I'll check this against the next Helen.
Have a great Sunday everyone!

14:25

Forgot to mention I started w/ CFWUx3 -pull-ups.

#116 - Pete in Oz,
not vague at all, the math is simple the work is the same (mass * displacement) the power issue is not vague in the least (mass * displacement / time).

When we speak of power it isn't some vague arbitrary notion we speak of. We speak of the physical concept of work over time. (mass * displacement / time)

Ahmik = 160lbs (assumption)
Pull-Up = 2 feet (average range of motion)
Time = 30 seconds

Formula for Kipping Pull-Ups
Ahmik * Pull-Up = 320ft-lbs of work per rep
23 reps * 320ft-lbs = 7360ft-lbs
7360ft-lbs / 30 seconds = 245.33ft-lbs/second

OR 14.719.80ft-lbs/minute
OR 0.45 Horse"power"

Formula for Strict Pull-Ups
Ahmik * Pull-Up = 320ft-lbs of work per rep
23 reps * 320ft-lbs = 7360ft-lbs
7360ft-lbs / 54 seconds = 136.29ft-lbs/second

OR 8177.4ft-lbs/minute
OR 0.25 Horse"power"

So there is no arbitration between what power is and how it applies to what we do. The fact is the same amount of WORK was generated with either movement. But The horsepower generated with the use of a kip was 1.8 times greater than that of the strict pull-up. I'm sorry but you can't generate that much more power by trying to do strict pull-ups faster, bearing added weight. The math just doesn't add up...

I know what Coach Glassman's point is, he suggests the use of the kip not because it will increase your ability to generate force (or torque/which it will) he implements L-PUs and Weighted PUs for this purpose. The point is to improve your ability to produce more work - faster.

He's not trying to make individuals into the metophorical Tow Truck that can pull-huge weights but can't go faster than 55mph down the Interstate. Thats what powerlifting coaches are for!

He's also not trying to make individuals like Ferrari's that can go a hell of a lot faster but which has no trunk space and load bearing capability. Thats a track and field coaches job.

The point is to make something of a Ferrari that can pull you out of the ditch when you couldn't handle a little snow fall. I think a Ford F-150, Chevy Silverado, or Dodge Ram (Hemi), (to cover all my bases) might be about what were trying to produce here. They can all haul loads, and can all haul ass on the highway. And though fuel efficiency isn't as good as my Diesel Jetta which sadly was recently sold, its certainly better than in a Ferrari and particularly better than a Tow Truck.

So yes apples and freakin oranges is wright, I think the commonallity about those who argue against kipping pull-ups is that they cannot do them!!! This has been my experience.

Oh and Ahmik 0.45HP thats good work!

9:17 as rx'd

Extremely pumped with my 37 second improvement.

10:24
subbed fast rope jumping for runs as treadmills all in use.
Increased time per round to better simulate the slowness of the running which was bound to occur.
1:30/1:40/1:50
DB swings much better this time. Chins were a mixture of strict and kipped when needed but still too broken up

finished off with HSPU practice then into double under practice until my rope exploded and set springs and weights flying.

As Rx'ed: 9:55

to drew and anthony #16 and #21:
it is good to see Canada represented well at UFC and that the welter weight title resides north of the border!

10.09
Sub 500m Row for Run
Drag 3
24kg KB
Kipping Chins

Row Splits
1.45.9 26
1.53.3 24
1.52.8 26

Age 35 BW 207
14:38

Subb'ed 500m Row
Subb'd 21 X 1 pood Alternating 1 Arm Swings

N: 35 # swings--10:57
J: As Rx'd-- 8:04

Runs outside on the road. "Brisk" to say the least, but not windy

13:14

25lbs DB swing subbed in - heaviest DB they have in fieldhouse. didn't want to lug weight from weight room. not too mention the drinking last night didn't help things...

can't argue with the power. i just went to the park w/ the kiddos and of course I tried to crank out some kipping pu's. I suck at 'em mechanically! No surprise i never really got them down like the video shows.

The reality boils down to this: kipping pu's are more achievable by the masses, which as we know pretty fat and out of shape.

Having said that, variety, regardless of fitness level, is the secret weapon.

Wow
I was planning on finally starting into crossfit a few days back.A couple days of carbonated drinks with a few friends and then this...man I'm out of shape.
I did it as RX'ed however as I am a weak individual I jumped up into the chin-ups as I failed after 7.I couldnt believe how hard I found it.When your sitting here reading it somehow the pain just don't come to mind!Beautiful workout!Plan on using it as my lunch time workout as it don't take up my whole lunch break as a 10km does!I had a level 3 sprain to my ankle a few weeks back and this is my welcome back present to myself.

12 minutes 13 seconds...lol I'll work on that.
Thanks a lot for the free workouts and a place where like minded people can discuss fitness.

Excellent site.
Lee Gilbert
RCD armd school

@ playstructure - kb swings with no weight
17:00

11:53
as rx'd; runs on t-mill.
Very disapponting; worked runs at PR pace and ended up with no gain in score, despite a significant increase in suck.

15:03 as rx'd. about 1 1/2 minutes faster than last time. been crosfitting for a couple of months now. running sucks. i miss my big heavy weights.

10:34

Below freezing and the runs were a bit long, but not cold or long enough to justify that time. PUs and swings were fast, which means that the runs were actually a jogging pace. Note to self: run faster.

22/158/M

21:30
Treadmill runs/DB swings/Kipping PU's

#152 Lee
Shouldn't it really be called RCD Light Armoured School ;)!!!

2VP (Former)

31/ 181

22:05 3 minutes slower than last time

I don't know what I was thinking but I ended up doing 800m runs instead of 400m. All considered, I would say there has been improvement since last time.

Subbed 55 # dumbbell. I feel good. Eating right is still doing good. Could be better.

Subbed 120 rope jumps for 400m run

9:28

Back after 10 days off (wedding and a rest week)

11:01

sub 45# kb X 26 swings to make up for lack of weight

14:11

last 2 sets PUs on gravitron
Used 35 lb dumbell for swings

400 METER RUN ON TREAD .26 1\4 MILE
45 PD PLATE KETTLEBALL SWING 21 X'S
36 MOD. PULL UPS 3X'S

19:12

As Rx'ed: 16:02

PR by 2:28.

Some great times being posted. Need to work on my kip. Running & KB swings coming along nicely.

#152 Lee
Shouldn't it really be called RCD Light Armoured School ;)!!!

2VP (Former)

Good to see yah pierre!

Age 50/BW 240#
subbed 500 meter rows for runs, 45# DB swings, otherwise as Rx'd (19:59)

BW: 171lb

Sub 55lb dumbell for kettlebell

12:05

Wow, got real close to pukie!!!

Pushed hard, felt good. But I didn't have #55 dumbells, had to use #40's, sorry.

Ryan 26/#185 9:21

11/19/06 7:00pm

Shane & Brent
10:11 11:07

Shane-cut 1:22 off last time
Brent-cut 1:58 off last time

Used 52.5 lb dumbbell

Okumu Family:

Franklin: 18:45 55# DB
Nicole: 15:47 rubber band pu's/16kg KB

Niko and Enzo---pure mischief!

17:15 w/ 40lbs dumbbell

"GO BUCKS!"

50# dumbell
18:25

BW 168
age 38
17:45
Rx'd

sub'd 2min double unders for 400m run
time-11:38

18:01

Had good form 40 lbs can go up to 45lbs or 50lbs next time

First day back in 3 months.

20 minutes with only 10 KB swings and 10 pullups each round.

I think I'm in love with Helen. Those Kettlebell swings are awesome.

22min (ran 800m for the first round, otherwise as rx'd)

Afterward I added two sets of 10 reps of 2 pood swings

Just got my copy of "Starting Strength," so in honor of that, I am making my first post. Have been doing Crossfit since last January, and I really like it. Did today's WOD as prescribed, and finished in 17:29. Everything as rx'd.

8:52 with runs on treadmill (at firehall), 55 db swings
low back still not in favour of the eccentric loads on the downswing due to heavy DL in Diane, 2 rounds were great, third not so much,
Nice work Ahmik and OPT!

Thanks Pierre. I don't for a second disagree with you, or with coach. I am far better at kipping chins than from dead hang in terms of speed & volume.

My point really is realtive to the language being used, and comparing 2 drills that differ in most regards.

I was trying to think of a good analogy when I posted the first time, but hide & seek with Scarlet took precedence

Using the formula of mass displaced over time is fair enough, but I can do an even better job by placing a high box under my feet and using my legs to assist. Sure I'll go even faster, and displace the same base mass, with an increase in horse power, but you will agree it ain't a chin up.

In the example we are considering, inertia, and fluid ballistic movements are a less blatant substitute for the box. To argue an exacting comparison of work or HP with same ft-lbs as a basis is flawed in that the entire reason kipping chins are faster is that ft-lbs are realtively reduced by innertia, more efficient lever patterns, and recruitment of additional muscle groups.

Hey, im not sying they are kips are cheats or anything else...I love to kip!! It's just I have issues with words, - particualrly when there are so many variables.

bw: 187

As rx'd: 11:20

The fundamental difference i neglected to mention is the kipping chin substantially raises the COG prior to innovation of the lats/arms. That is what I really mean by ballistic movments...in that the swinging & kicking action effectively swings/kicks the COG higher and therefore assists the upper torso maximally.

Thanks for your reply though - even though I may appear argumentative at times, I am here to learn and share - so appreciate the response.

Cheers

235# (23%) Male
Band assist / jump pullups
50# dumbell swings (don't own a 55)

10:30

I really feel those swings 90 minutes later :)

Last time ~24:00 w/ 40lb dbell and 60lb. assisted pullups

This time:
12:58
16kg (~35lb.) kettlebell for swings
jumping pullups using full kip ROM

bw 144
20 yoa

3 rounds for time of:
400m run
16kg KB swings, 21 reps
push-ups, 16 reps

9:20

actually going to take time to set up my rings for the pull-ups next time. it was cold (40 F) and dark by the time i got to the track, so i just banged out some push-ups.

Oh my god, I beat the CYBORG!!!!!!!!!!

10:48- runs on a treadmill, 55 lb dumbbell used

55 y.o. 156 5'10

13:11

" Nautical Helen"

Three rounds for time:
Run 400 meters (subbed row 1000 meters, split 2:02, 2:06, 2:13)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)--no 55, used 50 DB
12 Pull-ups (chins)

Time: 17.5 minutes, about the same as last time. But, everything unbrokenfor the first time.

just starting out, felt ok doing it but felt I could've pushed harder 13:47 rx'd

14:00 flat as rx'd

#188, you rowed 1000m in 2:02? Really?

27yom, 5'11", 177lbs

As rx'd.
20 minutes

5 minutes or so faster than last time, when the dumbbell swings were only 50 lbs. Runs on a treadmill still.

on my half week this week, until next friday....

combined saturday and sunday's workouts

skinny helen: 200 m run, 21 20# dumbell swing, 6 pull ups; didn't do total time, just tried to finish fast, which I did....

three 400m runs, each one about 1:45...all running done on treadmill...

Aloha...

Warmup w/ 15 reps - pullups
15:04 as rx'd

12 minutes, almost even (blurry for a few seconds).

As Rx'd

Hit a five round Helen but substituted 75 hard skipping knee strikes (into the heavy bag) for the 400 meter run. Like an ass, I figured that since I did the first 75 in 90 seconds (a good 400m time for me), that it was a comparable movement. Couldn't have been more wrong, as I was gasping for air during the second effort of round two. In all, it took me 23:30.

-D.

Did this one day late (Monday).
sub'd 1:30 step-ups for 400 m running.
20 kg dumbbell swings.
12 pull ups (broken)
T: 11:20

13:01
1st and 2nrd round with 40lbs swings
3rd with 45lb

11:32 as Rx'd

felt good

11:32 as Rx'd

felt good

CFWU x2
WOD as Rx'd!!
(400s done on the Treadmill and pullups were strict! Transition time between KB and Treadmill killed my time! Next time will use Kipping method on PUs for better time.)

TIME = 13:49

This was my first endurance workout with Crossfit. I have only done a couple of power workouts previously. I am new to the workout program, and I really liked it. Well I didn't decide that until after I was done. My time seemed slow compared to the average, but I was smoked.
Time 17:06
BW 190

Second CF w/o did it in 16:42. Heart rate was in the strosphere. Good stuff.

bwt: 185
21 min
had to wait for space/equipment

13:37

400 meter run
36lb KB 26 reps
12 pull ups
3 rounds
17:29

Wondering what the grip is for dumbell swings, or whether it is a two dumbell/alternating excercise. There is obviously only one way that I can get both hands on the dumbell, just wondering if that is correct(with the handle vertical). Thanks in advance!

Run on treadmill
40 lbs dumbell swing
assisted pull-ups (still)

16:34

4:44
5:15
6:35 (holding down the banana)

400 TM
25 db
12 pu/jpu
10 min

50 YOA, 69" 180lbs 12:20

10:46 as rxd
47 seconds faster

8:06

15:27 (includes time spent looking for wedding ring that fell out of pocket during pull-ups)
Sub'd 35 lbs dumbbells for first set of swings and 45 lbs for second two sets

bw 185

had to sub stationary bike for running (2 min hard each time)

55lb dumbbell

15:00

12:40 as prescribed

Showjumping all day (the kids, not me) so dark when got back.

Did a home grown Filthy Fifty
X 50 reps each
Pull ups
Sit ups
Push ups
Squats
Supermans
Knees to elbows (well shoulders)
Piked HSPU
Lunges
Good mornings
Tuck jumps 18:23

Tim: 11:33, subbed 2 pood KB for 1 1/2 pood (don't own 1 1/2pd)
Catherine: 3 rounds w/25lb dumbbell swing, jpu's, ~20 minutes

BW 177, Age 36
Helen
As Rx'd
This Time 22:30,
Last Time 24:30

BW 180
Age 31

Warmup: 6 rds Bas Rutten MMA Workout

WOD as rx'd: 9:13 (A smashing defeat of my previous 13:16 time.)

Felt great.

DD

Used 2 pood KB for swings -
Had to stop after the 3rd run at 9:00 or I would have crapped my pants on the last set of KB swings. That's even worse gym etiquette than grunting. Got back to it as fast as I could and finished in another 1:18. Added 15 muscle ups to make up for my restroom break.

I mean I tacked them on to the end after I stopped my watch.

helen pack scaled:
3 rounds, level 6 run on 1% incline (2:25 to run 400m), subbed 40# dbell swing, 12 pullups unassisted broken into reps of 6.
time: 26:48

BW 205
14:39 as Rx'd.

First time with this workout, first time doing DB swings. Really felt it in my core and shoulders/upper back. Should feel GREAT tomorrow!

13:09

As RX'd except subsituted 40lb. (heaviest available) dumbell due to lack of kettlebell

15:52 as rx'd

1:52 slower than last time.

bad back

15:20

Worse than last time, but was at Lowry gym and had to walk up-and-down stairs to get between treadmill and pull-up bar.

16:04

age 40
bw 177lb

sub'd 500m row for 400m run (treadmills were full of the pre-thanksgiving crowd). 1:48, 1:55, 2:10

sub'd 50lb db for kb all rounds unbroken

PU's 12, 9-3, 6-3-2-1

16:46

Runs on Mill
Subbed in a 50lb DB
Kipping Pulls (bad elbow, can only pull with palms in)

10:28

Chris

13:29 subbed rows for runs.

9:48 as prescribed, 9 seconds slower than last time. All sets of swings and pullups unbroken, need to work on running faster. Done on 11/20/06.

Completed this one in 9:33

Steve completed in 11:13

Time 13:43
Pull ups were jumping

Jen: 3x
400m run
30# DB swing
30# DB SDHP

10:07

Jump Rope: 3 x 50 singles
CFWU: 3 rounds x 5 reps

"Helen"

Three rounds for time:
Run 400 meters (est)
61# dumbbell swing
12 Pull-ups (jumping, broken)

13:20

mobility & stretch

17:35
Taji, Iraq

had a stopwatch malfunction... conservatively, I'd say it was about 16:00 as rx'd.

Modified CFWU x 3
10 x air squat
10 x back-extension (2 sets)
10 x sit-up
50 x jump rope singles

"Helen"

Three rounds for time:
Run 400 meters
55# dumbbell X 21 swings
12 Pull-ups

Total time = 16:25

9:50

Done at CrossFit Oakland.

Finished first two rounds in just over 6 minutes; the last 400m run killed me, though. Didn't get the exact time for the last 400m split but I estimate it was something like 2:30. That sucked. I'll be sub-9 the next time I do this at CFO.

Thanks for coaching me through it, Nicole.

26yo 200lbs

CFishWUx3 (push,OHS,dips,sits)

13:53

2.5 mins faster than last time

sweet

did as rx'd except changed kettle to 2 25 lb dumbells.

12:53

Day late...

As Rx'd in the park:

11:13

I like this one.

7:30 (PR) using 20kg. 20, 20 and 18 on treadmill.

8:35 (PR) George

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(15) x3 - 11:54 (subbed w/ supermans front and back 30 secs each, bar rows and bar push-ups)
Rest - 5:00

WOD - BrandX Pack: 3 rounds 400m, 21x 40# offset db swing, 12x jumping pu

Round 1 - 4:37 (1:36 400m)
Round 2 - 6:02 (2:27 400m)
Round 3 - 5:26 (2:31 400m)

Total - 16:05

Shins hurting on this one.

********************

Oct. 9, 2006

Wt: 235 (23%)

WOD - BrandX Puppy - 3 rounds: 400m, 25# offset db swing x15, jumping PU x9

Round 1 - 4:02
Round 2 - 5:42
Round 3 - 5:54

Total - 16:26

11:44 as rx'd

BW 57kg

subbed 15kg DBs for KBs
subbed JPUs for PUs

17:45

17:19

run 450 meters around block

swings
1st rnd: with a set of books (10 lbs.) unbroken
2nd: broken - floor tiles (24 lbs.) 15 reps - then 12 lbs. tiles for the rest
3rd: broken - 24 lbs. 13 reps - 12 lbs. for the rest

pull-ups alternating grips/width each rnd.
1st rnd: unbroken dead hang
2nd: broken - 7 dead hangs - kipping the rest
3rd: broken - 4 dead hangs - kipping the rest - only could do one rep with 15 sec. breaks to finish

10:08 as recommended

Almost 30 seconds off last time

13:36 gasping for air! 4th crossfit workout, and I love it. Glutton for punishment.

"Be who you are and say what you feel because those that matter don't mind and those that mind don't matter."-Dr.Seuss

12:30, as Rx'd

zac-12:15 w/85 lb. assisted pu's
mae-12:00 w/40 lb. assisted pu's & dumbbell for swings.

3 rounds as rx'd:

15:00

1% on treadmill

11:36

44 yo 215 bw

as rx'd

17:40

12:16
55lb. assit on pull-ups.

ran 3x600m
everyting else as rx'd 14:15
2 seconds slower than last time but i ran 3x600m this time compared to 3x400m last time.

Steve:
sub'd 34# of db for kb
16:02

Sabina:
sub'd 2x5# db for rnds 1 & 2
and 2x 12# db for 3rd
all pu jumping
19:52

Team Lakeland
Neil 14:33 55lb Db'
Jen Finished after a medical time out.

13:11
55# db

wanted to break 12, didn't happen

16:19 Sub 30 lb. DB

Helen

3 rounds 400m, 21 KB swings (50lbs), 12 pull ups

11:58

Track at the gym was closed so I ran the lower level gyms directly underneath and tried to stick to the outside as best I could. The 400m were probably more like 350m...

15:33

runs were on treadmill, 55# dumb bell

GSP rocked!

17:35
Green Band PUs
Taji, Iraq

As Rx'd, 11:05

bw 191
age 29

DB 40 lbs
Time: 13:32

Subbed 400 meter c2 rows for running.

37 yo mail
bwt: 225

13:20

14:49 as Rx'd

35# dumbell swings.

Time - 12:00 - approx. timer accidentally stopped at 10:00.

23:20

Ran 2 Miles
Then 3 Rounds
21 Kettle Ball Swings...12 Pullups
8.06

CFWU (minus PUs) 3 rds of 15 ea except BDs (6, 10, 15) "Helen" 3 rds 400m/21 DB swings(40#)/ 12 PUs = 21:46, then GAG

As rx'd 12:43. Woke up with a wicked stiff neck. It's gone now!

14:58 as Rx'd .
Felt faster than that, but the clock doesn't lie.

25 min. Sad yes, but hey...at least I finished right? Loving crossfit so far!

3 rounds in 15:07

As rx'd 12:19

8:21 (pr)

12:09

skipped the 400m sprints because I'd already run about 10k.

Got a PR- 15:13
Previous time 16:45
Sprints still a little slow

10:26

sub'd 2 minutes jump rope for runs...lost track on rounds 2 & 3 so might have done a little extra. About a 45 seconds slower than usual but felt pretty good.

55# db for KB

bw 165#

as rx'd with a 63# kettlebell

7min 44sec

Interesting... went back and checked my earlier times. This one was a PR. Thought it felt pretty good. I just remembered the times wrong from my last effort.

12:10 using a 55lb dumbell
good one

BW: 185
Age: 38
16:05.

The only other person at the gym at that hour was a lady who grew somewhat alarmed when she could see my heart beating through my shirt.

More better faster

15 mins flat

12:33

bw: 160
height: 5'4
age: 15

13:38

first WOD in about 6 months, i had to quit routine for football and wrestling. It felt so great to be back in it! This is easily the best program around, and i highly suggest it for any serious athletes out there. Gee, i thought football whipped me into shape, no.

Just under 15 min. 50lb DB only. Tried some towel pulls, but most on a piece of equipment – no proper bar. Runs on treadmill, first at 16km/h, others at 15.

11/19 wod; HELEN
bwt 203lbs
15:11 PB!!!
sub 35lb db and gravitron -70 after 3,3, and 2 pullups but no broken sets and no walking on the 1/4 miles

carol, 146lbs
14:38 PB!!!
sub 25lb db and jumping pullups after 1,1, and 1

trish, 134lbs
13:15 PB!!!
sub 25lb db and jumping pullups after 1,1, and 1

9:51 - first time under ten minutes - used a kettle that was about 35# though. run on treadmill set at 9.2 made the speed difference. swings unbroken with good rhythm, quick pause halfway through last round of pull ups. after several days rest.

9:51 - first time under ten minutes - used a kettle that was about 35# though. run on treadmill set at 9.2 made the speed difference. swings unbroken with good rhythm, quick pause halfway through last round of pull ups. after several days rest.

11:48 as rx'd

11:28 as rx'd, 12:43 last time

Age 35 BW 182 lbs

20:50, as Rx'd, first Helen ever. Intend to be under 20 next time.

Runs at 1:18 (pr), 1:46 and 1:51

195/25

Good progress.

6:40 (Swings: 55lbs)
6:20 (Swings: 50lbs)
5:30 (Swings: 45lbs)

15:00 on the nose
Sub'd 45# DB. No 55# avail

BW: 205

As Rx'd with a 63# Kettlebell
8:41

About the whole which is easier; is it the same thing?

I was asking myself that during a run today. Thinking about it from an applied physics standpoint, and I am not an expert (ask a kinesiologist for that), you are comparing apples to oranges.

Each exercise does use some of the same muscles. As was pointed out the Kipping uses a lot more, generating a lot more power from the core. Whereas the regular pullup uses mainly upper back and shoulder, some chest. What is different is the angles, everyone has heard of mechanical advantage. The kipping does change the angle of action in effect using more muscles, and especially the chest and hips.

One could also look at it in terms of power. which is energy per unit time, if I remember correctly. In that case the kipping generates a lot more. The normal pullup will generate less (although since the same force is being generated on fewer muscles, this would mean the normal pull-up should develop better upper body strength).

One can also look at the fact kipping incorporates momentum and impulse forces differently.

In the end it simply comes down to which do you feel best suits Xfit's emphasis on functional movements. I put my money on the Kipping, but that doesn't keep me from doing the regular old pullups.

12:06
55 pound db

400m row
55 lb
12:03

Did this one today...goal of 11 ish...12:37 with a 45lb DBL...Tough one as always...

bw: 193 age: 39
time: 16:31
sub'd row 500 m for run. other than that as rx'd. Pullups to 6 then broken. db swings ok. Gasping for air again.

Rows were about 1:47-1:50

10.02 as rx'd, runs on treadmill set @ 1%. Last time was 9.39, but that was outside and runs were 440M.

M 34 BW 165

14:03 as Rx.

Best Hellen time ever!!!!

as rx'd w/ 55#db
15:10
hung over and no warmup

in Delhi YMCA
with 20 kilo swings and runs on analog incline treadmill
13 minutes
i probably shouldn't have had that beer an hour earlier.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

13:53

40 lb Dumbbell for swing

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

Meyer 12:16 as Rx'd
Dustin 12:36
Kea 14:45
Khris 12:39
Kastner 12:40
Alvaro 13:19
Kameron 16:02
Webb 14:12

As Rx'd 19:17

11:52, subbed 35# DB swing and 50# DB Bench Presses.
due to no KBs & no Pull up bar

BW: 192 lbs 32yo
as Rx'd 14:19

50# db used for kettle bell otherwise as rx'd.
12:29, did it in 12:36 last time.

as rx'd
12:45 ( aprox 2min slower than last time)
I am paying full price for gluttony!