Progressively harder and harder ring rows are a great way to scale/substitute pull ups (you can even do them single handed if you need to work around an injury!)
Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a 3 rep max weighted pull up. If you can’t do unassisted pull ups (kipping or strict), use the smallest band possible and work on doing 3 strict pull ups. Plan on doing this “max” weight for a few sets.
Workout: – 4 rounds for time.
10 power cleans (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)
5 dumbbell weighted pull-ups –kipping okay- (Advanced: 35lbs, Intermediate*: 15lbs, Novice: Use the smallest band possible)
5 strict pull-up –NO kipping- (Novice: do 5 more band assisted pull ups with the same band)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 18 minutes. Scale up to 155/98lbs and 45/20lbs for an additional challenge.
Coaching Tips: Get through the first set of power cleans and pull ups at a fast pace, but then don’t sprint the first run. Take enough time on rounds 2 & 3 so that you can maintain form and push the running pace if you want more intensity. Speed up again on the last round and finish as fast as possible.
The power cleans can be ‘muscle cleans’ if you are strong enough (no re-bend in the knee when receiving the bar at the shoulders), but remember that smaller faster sets will save your grip for the pull-ups. Experiment with different grips on the pull-ups. Sometimes changing your grip (going from palms out to palms in may get you an additional rep or two on a tough set).
Compare To: New Workout!
Non Steroidal Anti Inflammatory Drugs (NSAIDs) are one of the most abused substances in our culture. A couple times a year I like to remind people that taking these things daily or even weekly is highly suspect! If you have chronic pain (even from training hard), you are probably not doing something right. This link to gut permeability is another reason to avoid them.
People always ask me about my gluten and corn intolerance and ask me how long I have had it. It didn’t start until my mid to late twenties, and this may be one of the culprits. My first year or two of CrossFit, I didn’t know much about the programming or training volume and I would make myself super sore. I would take liquid Advil gel caps after just about every workout. I would even take them on some rest days because I was so sore!
I also had a history of taking Prilosec for heartburn (Priolsec turns off the cells that produce stomach acid). It seems reasonable that the gut permeability effects of intense exercise and NSAIDs, in combination with low stomach acid may have been the main cause of my gluten/corn intolerance (the timing is correct).
I even wonder if there is a correlation to NSAID use from the muscle soreness caused by CrossFit and an increase in susceptibility to Gluten intolerance… (Although that could be a bit of a stretch).
NSAIDs should only be used in the case of injury. Taking it like a vitamin (anyone refer to it as their ‘vitamin I’?), is not a good idea. CrossFit beginners tend to be VERY sore for the first two months, and I know that reaching for pill bottle is second nature for some when your body hurts. Try to avoid it. Tough it out and understand that it does get a lot better! The initial soreness will subside.
Save the ‘vitamin I’ for when you really need it! -jj