Tagged: pullups

No Rep

Every now and then, I get a break. This time, it was the WOD. My sprain limits a lot what I can and can’t do. No running, skipping, rowing or other type of umping/impact. But I can squat and do upped body work.

Today’s skill was squat cleans… to movements combined I’m allowed to do. Because of the slight jumping motion in the transition, though, I kept the weight light, 65lbs, and worked on technique, correcting big small details.

Then came the WOD: 20min AMRAP – 7 HSPU, 12 strict pullups. All upper body.:) I recently managed to learn how to kip HSPU, sop I decided to go Rx. My goal was to do 2 rounds, maybe a third. I ended up doing 6! Strict pullups are hard… I no rep’d myself quite a few times because halfway up, I started kipping. That takes a lot out of you after a while…

Now some rest and ice for the ankle. It wasn’t used much, but it still has to heal.

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

ID

I don’t go often to the gym on Saturday, mostly because of scheduling issues. Saturdays are usually special, too: chippers. They take longer and there’s a lot of reps of a lot of exercises. It’s demanding physically and mentally because it seems to take forever at time. And because people used to sign in for Saturday morning classes, the chicken out at the last minute when they saw the WOD (taking space from others), the head coach decided that he wouldn’t be posting the Saturday WOD – it’s a surprise, nad you’ll know about it when you get  there.:)

So I had no clue what I was getting myself into this morning. Here’s what was on the board: Dirty Dozen.  For time – 25 walking lunges, 20 pullups, 50 box jumps 20in, 20 double unders, 25 ring dips, 20 knees to elbows, 30 KB swings 2 pood, 30 situps, 20 hang squat cleans, 25 back extension, 30 wall balls 20lbs and 3 rope climb. Phew! Lot’s do do, 40min cap.

Surprisingly, it wasn’t all that brutal. Demanding, yes.  We more or less all went at the same pace at the beginning – done with the box jumps before the 5min mark. We started to sperate at the ring dips. Some are slower, some are faster. I actually finished second, with a time of 18:48. NOT Rx! 

That pissed me off. You see, we had to use the 2 pood KB, and I thought I had one – none are labelled. Turns out I had a 1.5 pood. Wish I’d known that at the beginning, not at the next to last swing. The training remains, mind you, but I didn’t Rx because of weight ID. It stinks.

Still happy – have a nice weekend!

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

HSPU

Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Angie

My post is late, but I haven’t forgotten.. and my body is not letting me forget it either.

Last Friday, we again picked our poison. I went with Angie, another girl: 100 pull ups  100 push ups  100 sit ups and 100 squats for time. It’s quite a workout – all body weight  It took me 9 minutes for the pull ups  10 minutes for the push ups… longer than expected to be honest, I had to stop often so I wouldn’t completely smoke my shoulders and then by in deep troubles finishing. I’m not sure how long it took me for the sit ups  but again, longer than expected… I thought my abs were better than that! Last, I flew through the 100 squats – in about 2 minutes. I knew this would be the easy part. We’ve done so many squats I know mine are good and I can do a lot of them pretty quickly.

I finished in 29:54. In a few months, I’ll try it again and do better.

Also, today mark the 1 year mark since the Mrs and I joined crossfit. We’ve seen highs, lows and met great people. I’m happy with what I feel, how I improved and how I look, now. And obviously, that same goes for the Mrs! 🙂

Something fun

Today, our coach decided to do what he calls “something fun”, which basically means mashing together movements for a WOD and see how miserable sweaty he can get us.

But before I get to the fun stuff, we had the skill part to go through: front squat hold. It’s easy, in the front rack position, bar resting under the chin, on the shoulders, you squat, hold the for 3-5 seconds, and come back up. 4 sets of 4.  My wrist is still crappy from when I PR’d my Front Squat a while back – I felt it during the warm up. So I stayed in the light weights, working on technique and wrist/elbow/shoulder mobility, only going up to 85lbs in my last set.

And now, on to this evening’s pleasantries: 15-12-9 for time – burpee squat cleans 115lbs and pullup toes to bar. The later movement is simple, do a pullup, then a toes to bar. The other one…

Hands on the bar, you do the push up part of the burpee, then come up as if you were jumping, but instead you get in the deadlift position, do the first pull to mid-thigh, then the second pull to shoulders and squat in the clean position. Nothing better after the squat holds. Because of the wrist, I scaled down to 75lbs, and it took me 13:10.

I wouldn’t quite say it was “fun”, though.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Nasty

Today was not a good day training. I wasn’t off my game, but I wasn’t in it either.

We started off with leg mobility exercise – something we ALL need. Stiffness and age; heh.

Then came the WOD. It’s one of those that you just look at it and you go “ya, that one’s gonna suck”. And it did.

5 rounds for time, 25 min cap: 25 push press 75lbs, 25 wall ball shots 20lbs and 25 box jumps 24po.

My shoulders were shot by round 2, my mind was screaming by round 3. I did push on, though. I finished my 25th boxjump at the 25min mark, completing 4 rounds Rx. My legs hurt, my shoulders were smoked (started too fast with the shoulder press in round 1), but I’m still happy I hung in there ’til the end.

Tomorrow, I might think differently…;)

I also managed to do 5 butterfly pullups in a row. I finally broke past the 3 mark. 🙂

Also, a shout out to my friend Nicola Simpson (who most likely does not read my blog), who is flying today for Denmark to participate in the Europe Regionals. She’s an awesome athlete, and I wish her all the best, and to kick arse. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training