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      02-24-2011, 02:26 PM   #23
Dre01SS
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The standards I keep my clients, and myself when it comes to pull-ups are rather simple:
- chin over bar (strict, kip, butterfly, band, jumping - however you do it)
- full arm extension at the bottom

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      02-25-2011, 09:59 PM   #24
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I did this with a friend of mine a few times and it was murder... period.
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      03-02-2011, 01:26 PM   #25
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You are correct - there was a falling out years ago, but as far as I know, that's all water under the bridge now.

A friend of mine and coach/owner of a CF box is big into BJJ - He splits his time between running the gym and training and it seems both methods compliment each other.

A lot of people think CrossFit is just HIIT but there's a whole lot more depth than that. We do train for intensity, but support it with olympic, gymnastic, strength and conditioning as well.
Yea I would definitely agree with you about CF and BJJ complimenting each other. Some guys at my gym said CF didn't help them a whole lot with their game, but they already have insane conditioning. I have no doubt some functional strength exercises will help my BJJ out.
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      03-02-2011, 01:26 PM   #26
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I hate box jumps... maybe I'm not breathing correctly when doing them. I don't know but I'm just ready for death after about 25.
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      03-02-2011, 03:57 PM   #27
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The standards I keep my clients, and myself when it comes to pull-ups are rather simple:
- chin over bar (strict, kip, butterfly, band, jumping - however you do it)
- full arm extension at the bottom

Nice kipping video! I've heard the butterfly technique is more efficient though, is there truth to that?
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      03-02-2011, 04:51 PM   #28
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Nice kipping video! I've heard the butterfly technique is more efficient though, is there truth to that?
As per Jeff Tucker, who does the gymnastics certification with CF, the butterfly is not an efficient movement.

On the flipside, it is a quicker movement.

I'll start a high-rep pull-up WOD with butterflies, and as I tire out, go into regular kips.

I did Helen yesterday Rx'd and ended up doing kips for all 3 rounds, finished it sub-10min so I was happy.
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      03-02-2011, 05:09 PM   #29
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it worked for me....

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      03-02-2011, 05:26 PM   #30
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it worked for me....

Nice!!! Obvious 300 workout domination right there! Just need to round that out with some Sparta tats!
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      04-07-2011, 05:35 PM   #31
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It kicked my ass... The workout was kind of a benchmark developed by Gym Jones. Those are the guys who prepared the actors in the movie 300 I'm sure everyone on this board has seen.

I don't think this is something you want to do every day, but maybe once or twice a week.

The prescribed workout is:

25x Pull-ups (chin over bar)
50x Dead-lifts (135lbs)
50x Push-ups
50x Box Jumps (onto a 24inch platform)
50x Floor-wipers (you hold an Olympic bar with 2 45lb plates in the bench press position, then bring your feet from the ground to your left hand and back. Repeat this again for right side. That is 1 rep)
50x Single arm Kettlebell clean and press (35-36 lbs, 25 reps each arm)
25x Pull-ups

The goal is to complete this workout without resting at all. But unless you are a Spartan you are going to have to rest for at least a few seconds while doing some of these exercises.

I am not able to complete all of this workout. I have had to cut back on the reps on a few of the exercises in the interest of actually getting through this. It is taking me about 40 minutes to get this done (with cutting back on a few). I'm hoping to be able to actually complete the whole workout in under 40 minutes in the next 4 weeks.

Here is a good link that also has a video demonstrating the proper techniques to do these exercises:
http://www.menshealth.com/fitness/muscle-building-11

So, anyone else tried this?
Done this. Did it in 35 minutes the first time around. Had to take a break on the floor wipers.
Definitely kicks your ass. Something good to do on a 5th or 6th day (if you go that often).

To be honest, though, if you ONLY did this workout 3 times a week resting a day in between you will definitely see results.

It works your arms, back, legs, shoulders and core.
Pretty much the full package.
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      04-08-2011, 01:56 AM   #32
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wow p90x on steroids haha....i can do the p90x no problem first day...but this? this is another realm haha
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