Elk Shape

[stromdiddily]

I want to run my mouth so bad right now.     I'll just say I'm in BLRman's camp 

Well we've derailed this thread pretty good. Next time I find myself over on the good side, I'll hit you both up and we can finish the debate over a beer or three

[Jonathan_S]

pretty light derailment.  3 for sure 

[SemperFidelis97]

Pretty much exactly how I do them.

Toughest part of murph for me is the push ups. I've got go-go-gadget arms which makes it a long way to move. My best is 48 minutes and that was with sub 7 minute miles on both ends 

Push-ups I can bang through pretty quick actually and that is usually where I make up time because my miles aren't that quick, especially the second after those devil air squats. Feels like I have ankle weights on 

The squats are what got me I did my pullups 3 sets of 20 followed by an 18 a 12 then a 10, and the pushups I did 4 sets of 50.  I ran a 7:20 on my first mile last mile was closer to 9:30, and my legs were cursing me the whole way.  I will try again in a month, and post my results a good portion of june will be vacation time in Florida so we will see how good I am while using the condo facilities.

[jackelope]

pretty light derailment.  3 for sure 

3 isn't going to do anything to help you improve your Murph time.
 

[Jonathan_S]

pretty light derailment.  3 for sure 

3 isn't going to do anything to help you improve your Murph time.
 

Don't.  Just...don't.   

[DIYARCHERYJUNKIE]

I'm having a really hard time picturing myself doing 100 pull-ups.

there kip ups. 

I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5

Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.

A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.

And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence

No I won't ever try to kip up... If you can't do the rep strict than its definitely not going to increase anything.  Lift more volume?!??   No way!   Cheat reps do help at the end of a very long workout of strict compound lifts.  But starting your workout with cheat reps is not how to increase anything.  It will actually do what blr said and hinder your workout.  Even Arnold said cheat reps help with gains.  But he would never say that's the way to increase strength, mass or volume of lifts.  No way.

The only time to do cheat reps is after the muscle is exhausted from strict safe lifts.  When I can't lift anymore I swing my back to get an extra five.  So when I see kip ups and horrible form from most all crossfit elites.  I figure, man that girl should not be lifting that over her head so many times so fast with such horrible form.  The bars leaned so far it hurts my arms.  Crossfit is dangerous when done correctly.  The trainers and followers are advocating the wrong kind of physical fitness.  The kind that hurts you rather than helps you.

[stromdiddily]

I'm having a really hard time picturing myself doing 100 pull-ups.

there kip ups. 

I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5

Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.

A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.

And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence

No I won't ever try to kip up... If you can't do the rep strict than its definitely not going to increase anything.  Lift more volume?!??   No way!   Cheat reps do help at the end of a very long workout of strict compound lifts.  But starting your workout with cheat reps is not how to increase anything.  It will actually do what blr said and hinder your workout.  Even Arnold said cheat reps help with gains.  But he would never say that's the way to increase strength, mass or volume of lifts.  No way.

The only time to do cheat reps is after the muscle is exhausted from strict safe lifts.  When I can't lift anymore I swing my back to get an extra five.  So when I see kip ups and horrible form from most all crossfit elites.  I figure, man that girl should not be lifting that over her head so many times so fast with such horrible form.  The bars leaned so far it hurts my arms.  Crossfit is dangerous when done correctly.  The trainers and followers are advocating the wrong kind of physical fitness.  The kind that hurts you rather than helps you.

I'm thinking I didn't do a very good job explaining my point because what you described is exactly what I'm talking about and advocating for. If I'm doing dumbbell rows to failure, the first x amount will be completely strict but I will absolutely get some body into it to grind our the last couple reps...

Also FWIW - volume is generally defined as reps x weight. So if you're swinging on the last five pull ups...you're adding volume

[DIYARCHERYJUNKIE]

No Im not.  It adds to a completely different muscle than a strict rep would use.  That applies to most every kind of cheat rep.  When my arm cant lift the weight anymore I use my back and my chest to lift it and I swing a bit.  Not the same effect as lifting the weight strict.  I don't bother with cheat reps most often.  If I want arms I work arms.  If I want shoulders, back and chest I work those areas.  I don't waste my time doing kip ups to get a chest, lung or back workout.  Cause those things cant work any part of your arms.  That's why lifting/training is so great cause you can focus the certain muscle groups that you want to hit.  And that's why cross fit is so lame cause it tries to turn pull ups and deadlifts into a cardio routine with very little regard to safety and a major following of folks who don't know better. 

[vandeman17]

No Im not.  It adds to a completely different muscle than a strict rep would use.  That applies to most every kind of cheat rep.  When my arm cant lift the weight anymore I use my back and my chest to lift it and I swing a bit.  Not the same effect as lifting the weight strict.  I don't bother with cheat reps most often.  If I want arms I work arms.  If I want shoulders, back and chest I work those areas.  I don't waste my time doing kip ups to get a chest, lung or back workout.  Cause those things cant work any part of your arms.  That's why lifting/training is so great cause you can focus the certain muscle groups that you want to hit.  And that's why cross fit is so lame cause it tries to turn pull ups and deadlifts into a cardio routine with very little regard to safety and a major following of folks who don't know better. 

Tell us how you really feel about crossfit. 

[DIYARCHERYJUNKIE]

 

[stromdiddily]

So somehow, without ever doing them, you know that kipping doesn't work back, chest, or arms?  I'd say, don't knock it 'til you try it

[DIYARCHERYJUNKIE]

Watching them was painful enough.

[stromdiddily]

Lol fair enough boss. Honestly sounds like you have something that works for you and that's most important part!

[Deer slayer]

Down 33 since the first week of March. I want another 5 to 8 and I will be ready.