Finally hit a goal!

[GasX]

I set four goals for myself a few months ago

300lb back squat (last tested at 275)
10 strict pull-ups (stuck at 8)
sub 10 minute Helen
Complete Murph (Memorial day WOD)

Set a PR of 9:53 on Helen today - a 50 second improvement!

Nice to finally get to check one off the board.

on a related note

 

[cbrunny]

Is Helen this:

400m Sprint
21 Kettlebell Swings (24kg)
12 Pull-ups
x3

?

 

[deadlyapp]

Is Helen this:

400m Sprint
21 Kettlebell Swings (24kg)
12 Pull-ups
x3

?

That's helen!

Not a very common benchmark WOD but a good one.

 

[cbrunny]

I'm not into crossfit but 9:53 seems like a great time for that workout. Congrats!

 

[GasX]

I'm not into crossfit but 9:53 seems like a great time for that workout. Congrats!

It's certainly an "above average" time, but there is plenty of room for improvement. The elite guys are under 8 minutes. I can easily do 12 pull-ups unbroken when I am rested, but the lack of rest and all of the kettlebell swings brutally fatigue your grip. My last round was broken into 6-3-3. 3 rounds of unbroken pull-ups and I'll be close to 9:00.

 

[purbeast0]

what is the difference between the 12 pullups you can easily do unbroken in the helen routine vs. only the 8 strict ones you can do?

 

[blackdogdeek]

what is the difference between the 12 pullups you can easily do unbroken in the helen routine vs. only the 8 strict ones you can do?

The 12 are most likely kipping or butterfly pullups.

 

[purbeast0]

The 12 are most likely kipping or butterfly pullups.

hah wow i didn't know that people counted those as "real" pullups.

i had no clue what a butterfly pullup was until youtube videos showed me, but i knew what a kipping pullup was. but i've never heard of people counting those as anything in a workout. didn't realize that was a thing.

 

[deadlyapp]

hah wow i didn't know that people counted those as "real" pullups.

i had no clue what a butterfly pullup was until youtube videos showed me, but i knew what a kipping pullup was. but i've never heard of people counting those as anything in a workout. didn't realize that was a thing.

Most efficient and fastest way to do a pull-up where the only movement standard is that your chin crests the bar plane. Notwithstanding the lack of strength building or practicality of such a movement.

I can do about 13 unbroken strict pull ups and ultimately it's muscle fatigue that is my limitation. Kipping/butterflied pull ups I can do somewhere around 20-25 unbroken and the limiting factor is grip and aerobic endurance.

 

[purbeast0]

Most efficient and fastest way to do a pull-up where the only movement standard is that your chin crests the bar plane. Notwithstanding the lack of strength building or practicality of such a movement.

I can do about 13 unbroken strict pull ups and ultimately it's muscle fatigue that is my limitation. Kipping/butterflied pull ups I can do somewhere around 20-25 unbroken and the limiting factor is grip and aerobic endurance.

yeah i guess i just don't get it. of course you can do more, they are a lot easier because you're "cheating" to do them.

it's like saying you can straight barbell curl double your normal weight if you lean backwards as you're doing a rep and rolling your shoulders. of course you can - it's because you're "cheating".

EDIT:

i guess i'm just confused because he calls "real" pullups "strict" then he didn't prefix the ones where you "cheat" with their correct term infront, such as kipping or butterfly. i'd think it would be the opposite, where you DONT have to prefix doing a real pullup vs. doing one where you flail your whole body to help get yourself up.

 

[blackdogdeek]

i guess i'm just confused because he calls "real" pullups "strict" then he didn't prefix the ones where you "cheat" with their correct term infront, such as kipping or butterfly. i'd think it would be the opposite, where you DONT have to prefix doing a real pullup vs. doing one where you flail your whole body to help get yourself up.

That is a flaw within crossfit nomenclature where workouts listed with pullups are assumed to allow kipping/butterfly unless specifically denoted with "strict".

 

[cbrunny]

those look incredibly dangerous and certainly are not actual pullups. Tony Horton would be rolling in his grave...if he were dead.

 

[SNC]

guess i'm just confused because he calls "real" pullups "strict" then he didn't prefix the ones where you "cheat" with their correct term infront, such as kipping or butterfly. i'd think it would be the opposite, where you DONT have to prefix doing a real pullup vs. doing one where you flail your whole body to help get yourself up.

I never understood that either. I really shouldn't talk as any meaningful number of pull ups for me are an impossible feat, kipping or strict. I can squeeze out 3 maybe 4. I wouldn't dream of doing a kipp, it looks painful as hell.

 

[GasX]

those look incredibly dangerous and certainly are not actual pullups. Tony Horton would be rolling in his grave...if he were dead.

The irony of butterfly pull-ups being easier is that you have to be incredibly strong to do them safely. Otherwise, you can shred your shoulders.

Pull-ups - Welcome to the frontlines of whether or not crossfit is a safe way to workout.

 

[AndreM]

The irony of butterfly pull-ups being easier is that you have to be incredibly strong to do them safely. Otherwise, you can shred your shoulders.

Pull-ups - Welcome to the frontlines of whether or not crossfit is a safe way to workout.

Rotator cuff, nothing more to say