November 21, 2013
Weighted pull-ups 1-1-1-1-1-1-1 reps
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Leah Davis, Justin Thompson, Shelby Walkinshaw, and Jeremy Davis.
"Offline, Episode 3: Strict Pull-Ups Before Kipping Pull-Ups?" - CrossFit Journal video [ipod] [mov] [HD mov]
Posted by Pukie at November 21, 2013 5:00 PM
At least this panel is talking about a CrossFit topic, not politics or something else unrelated. Thank you.
Great discussion about the pull-up/kipping pull-up/butterfly pull-up. I blew out a disc in my neck doing a kipping pull-up…never again. I have never had a problem with a strict pull-up…I will stick with strict. Not an opinion about what is right or wrong, but I leaned my lesson the hard/stupid way for me.
Enjoyed the offline video. Iam enthused to see professionals i.e. Durante and Kendrick, in their athletic field sharing and participating in crossfit. Any body gonna butterfly there weighted pullups tomorrow? Lol.
Couldn't agree more , please no politics, thank you
Interesting discussion on strict pullup not necessarily a prereq for a kipping pullup. Can't young girls on the playground do kipping bar muscle ups at the jungle gym without being able to do a single strict pullup?
Just did this the other day on my Coast Guard ship! My 1RM was 20#
The guy that went to the olympics for gymnastics is probably the guy to listen to over the guy that attended a cert and runs a box.
David Durante has a very impressive resume in gymnastics, but that doesn't necessarily make him the supreme authority on teaching beginners strict and kipping pull-ups. How about you listen to the arguments and information presented instead of falling victim to the argument by authority fallacy?
Agree with #6. Crossfit's competitive nature will cause form to be overlooked in exchange for a better time. Add into that inexperience, lack of muscular development, and serious muscle fatigue and there can't be any doubt that the stress put on the shoulders from kipping/butterfly pull-ups will lead to injuries over time. Look at any longtime athletes, even in the most passive sports, and you will find injuries. Crossfit is not exempt from this, and probably expedites it in a lot of cases.
Establish correct motor patterns before adding intensity. Basis of proper CrossFit training, lets establish proper overhead movement before throwing in kipping pull ups.
Seems to me that the kipping pullup is about as close to a strict pullup as the jerk is to the shoulder press, or the clean and jerk is to the snatch. Both get basically the same job done but they use completely different muscle recruitment. One movement isn't better than the other in any of those comparisions and it's important to train them all in the interest of being constantly varied.
Agree with #9/Fitz. Proper movements first, then speed and efficiency.
HOWEVER, it can be argued that a pull, kipping pull, and butterfly pull are all differing movements, distinct in purpose and in the muscle groups (and therefore CNS components) that they build. In this regard, they may be learned in any order as long as the CNS and muscular foundation is built first. For some this will require a strict pull to be mastered before the butterfly...but perhaps not for all m
20kg-25-30-35-40-42.5(f)-42.5(f, underhand grip)
#6 just because someone is a master at what they do, doesn't really mean they are a master at teaching it. Do you really think Usain Bolt is the best at teaching someone proper mechanics?
That being said David Durante does know his stuff. But that should not take away from Carl Paoli's vast experience as a high level gymnast, who runs his own gymnastics gym, as well as teaching CF gymnastic seminars, or from Jacob Tsypkin's knowledge gathered from teaching thousands of clients since opening an affiliate.
Watch the video. Learn. Make up your own mind.
10/15/20/25/30/40/belt broke at50kg, half way to bar, fixed rope round me tried again got within an inch of chin over bar but just couldn't :( think would of done it if belt not brake. Still not bad effort 17 my off own body weight!
worked up to 120lbs, PR by +10 lbs.
Weighted pull ups
Deadlifts swod 7 x95, 5 x 125, 3 x 150
3 x 3 Deficite hspu on 45's
20 - 25 - 30 - 35 - 40(pr) - 45 (pr) - 50(f) lbs
Just started back after a 3 month lay off. 1st child was born and new work situation, and I've made enough excuses.
In the picture of carrying the log, I have one question. Is that proper form? I disagree with doing things like that unless you are actually working. I do things like the photo all the time and that type of work can lead to injury. I'm sure everyone disagrees. So let it rip.
Great to see Wyoming on the mainsite!!
Forgot the compare to
Last time 22.5
Today 42.5 pr
Weighted pull ups:
1 - 1 - 1 - 1 - 1 - 1 - 1 Reps
10 - 12.5 - 15 - 15 - 17.5 - 17.5 - 17.5kgs
Did the workout yesterday..then did the pullups
50lbx1, 100 lb 2x1...then 50lb. 20 reps in 2 minutes.. 2 min rest then 20 straight with body weight.
Joe Northside, congrats on a 2x pr today.
D.S. that's a huge pr! Way to go!
Jim R, Joe N, and D.S.- Huge PR's for all you guys! You set the standard high.
My turn tomorrow. Taking today off.
Filtered! Way to go Jim, Joe, and D.S.!
Does anyone know yet what weekend the games are going to be for 2014?
Logs don't have handles.
GRT's everywhere will laugh at this photo.
45. 50. 55. 60. 65. 70. 75
Excellent Offline session today. I think I agree that kipping or butterfly pull ups aren't necessarily more injurious than strict, but they do put more stress on the joint. So someone w/ previous shoulder injuries or very limited shoulder mobility should be cautious w/ kips/butterflies. As one w/ old shoulder injuries, I really feel the stress after too many kipping pull ups.
Hey guys, I really tweaked my lower back yesterday deadlifting. Anyone have some tips on relieving low back pain?
Heaviest pull was +35kg. Body weight is 92kg
5 - 10 - 12 - 15 - 17.5 - 20 - 25 lbs
50, 55, 60, 65, 75, 80, 85, 90 PR!
2/3 of cycle 42 done. Got 45# strict pull-ups. Didn't realize how hard you had to actively pull to get higher weight. If you're passive on it then you won't get high weight at all. Going to work on kipping weighted pull ups now...
45, 45, 45, 67F, 55, 55, 45
2013-11-21: 88. Reverse grip dead hang.
2012-02-28: 67. Reverse grip dead hang.
2011-07-08: 62+vestX3. VestX17.
2011-01-09: 110+vest to nose. 66+vestX5. 170.
2010-08-14: 10X13'rope climbs, arms only.
2010-03-14: 100. (25#X15). 175.
2009-10-19: 90f. (25#X16). 168.
2009-08-30: 80. (25#X15). 167.
15, 15, 15, 15, 15, 15, 15 (note: heaviest DB I had).
75 lbs with vest for easy 2
Heavier weights would have been much easier with a dip belt to hold plates rather than holding dumbbells between my ankles.
D.S. - awesome improvement!
Jim R. - thanks, well done on your triple pr!
Kevin C. - thanks!
IMO the kipping vs. butterfly argument comes down to risk vs. reward... the speed gains with butterfly pull-ups aren't enough for me to justify the increased risk of injury.
44 kg was a PR.
Used mixed overhand grip and mixed grip.
Bodyweight around 80 kg at the moment.
Best regards from germany.
Bodyweight 143 pounds
25, 35, 45, 55, 70, 80 pounds
Used my 4 year old. 25kg.
Strict dead-hang, 70, 80, 90, 100
Kipping, 120, 130, 140
It's been a year and a half since I last did weighted pullups, and only lost 10 pounds. Boy, I love this wod.
It is a real pleasure to share the mainpage with all of you today, thanks.
Yesterday' Box-over scaled at 275/95:
WOW, I have an instant and strong dislike of the gentleman on the left.
If there is no data to substantiate a claim, this does not makes that claim any less true.
A lack of data does not imply one side or the other, it simply implies a lack of data.
Also, I think I heard this man say "What is True?!?!" Well, the opposite of wrong for a start.
The premise of this debate is to try and prove or disprove a generalization, which is impossible b/c all generalizations, by definition, have exceptions. Specifically, butterfly pull-ups will be perfectly fine for some and highly dangerous for others.
If you are super strong but super tight in your shoulders...butterfly pull-ups will probably hurt you. If you are very weak but have great mobility ...butterfly pull-up could hurt you. If you have good mobility and a good strength base, you're probably going to be ok.
Did yesterday's workout instead since I was traveling...
15 Dumbbell burpee box-overs, 50 pounds, 24" box
225 pound Deadlift, 15 reps
95 pound Overhead squat, 15 reps
I like the Offline discussions. Keep 'em up. The only thing I would like to see is the addition of a non-CF personality to add their opinion. There are lots of people out there who say kipping pullups should not be performed at all, and I'd like to hear that opinion defended against the rest of the CF panel who disagree only as to the rightful place of kipping in the teaching progression.
bw99kg(10 por lo menos de sobrepeso)
mas- You still have it! The pull up King lives.
Weighted pull-ups: 10, 20, 30, 40lbs, 20kilo, 24kilo (f)
Soldier for Life
A 5 pound increase over my record from January 2011. The last rep was barely high enough to count. Seems I'm stronger using the underhand grip on these.
30-45sec rest between.
Thanks Jim R., Kevin C.,and Joe N. same to you guys. I guess this stuff works pretty good.
Just saying... my elbows hurt when I do to many strict pull ups and my shoulders hurt when I work on Kipping pull ups to often.
Tabata row for meters x 2: 895m and 898m. Then 1k row in 4:10.
Well said Dan Goldberg. You should have been on the panel
25(2)-35(2)-45(2)-55(2)-60(1)-70(failed to get chin over)lbs
Used plates with lawnmower belt through them and around waist.
Maxed out at 90lbs
Then burned out with just my body weight
First time doing crossfit. Did NOT know how out of shape I was, almost blew my arm out the last two reps. I very much underestimated this workout and crossfit...
Just curious if I should stick with crossfit. My two main goals is to lose my midriff fat, and to get in overall shape. Will doing WODs help? I warm-up by rowing 3-5 minutes, lift, then do WODs (depending which WOD it is). With the correct diet, will I be able to reach my two goals? I am 5'8"/150lbs. In other words, I am pretty slim but all my fat seemed to go towards my midriff/waist area.
Thanks so much!
Tin Man 20 min amrap
body weight cleans 5 n bench press5 @165lbs
14rns 8 reps
Weighted vest + 10# dumbbell
Started at 50 up to 80 on last set increasing in increments of 5 every set.
x50 Wall Balls (20lbs)
x50 Ball Slams (20lbs)
was right there with 90 but can't count it
brock and seb, both got to 75lbs
Tried to post this yesterday, but it's lost.
So close on the first attempt at 100. I WILL get 100 next time.
Congrats Joe N, D.S. Jim R and all the other PRers.
I was feeling pretty good yesterday for a 50+ guy and then I log on today and see mas. 56 and pulling 140 at 140 bw. That's Hotel Sierra!
Tin Man - 20 min AMRAP
bench press 5reps & cleans 5reps
Rx'd @ BW 185lbs
264.5, with shirt, shorts, socks. 15lbs
Maxed at 95lbs.
Maxed at 95lbs.
110 (ties PR)
25, 45, 55, 65, 70 (PR), 75(F), 75(F)
At home, so subbed pullup ladder. 13+7
First time being able to do weighted pull-ups
I got my strict dead hangs 3 weeks ago.
up to 85lb
Weights strapped around waist using chain.
66 - 77 - 88 - 94 - 100 - 110
77 and forward were a pr one after the other.
Changed it from kg for you convenience (:
( 30 - 35 - 40 - 42.5 - 47.5 - 50 kg)
Then celebrating 50 kg i did the tin man of 50kg
5 rouds for time
Bench press and power cleans.
Bench presses were easy.
Still mastering the clean
Good job to all of you guys
1 set of 7 reps @ 103 lbs
(all the weight that was available).
Slight kip action on 100 lbs
45-55-60-65-70(f)-70(f)-70(f). Almost there each of the last three pulls. Should have started a little lower...
30-35-47.5-55-60-65-70 From 47.5 forward are all PRs and awesome job Chen!
Body weight: 158lbs
Started Crossfit about three months ago. My PR for a WPU before this was 30#, so I was pretty excited.
I'm looking on here and seeing some ridiculous weights... you guys are really impressive!
55 60 65 65 65 65 70 dumbells between knees
I am in the health/fitness field and see many people start out a routine with the goal of losing weight and after months of focusing on the scale they quit in disappointment. This study is one I will point to to reassure them that their efforts are not in vain. Thanks! . syeda
30-35-40-45-50-52.5-55PR (barely) kg
Practiced handstands between sets.
torn bicep from '05
however, X-fit has allowed for development within injury limits;
Quick warmup to get it in between Sunday church obligations.
Prob could've got more, but right bicep tendon bothering me a little from previous injury.
ROM slightly suspect on last round. Good overall. Good job w/head through, tight butt.
See 8/30/09 for further history
body weight pu
CFWUx3 (no pull-ups, ring-dips)
25, 25, 35, 35, 35, 45, 45; BW=167