Day: February 18, 2013

I Can Do Butterfly Pull-ups!

Last night while watching TV I knocked out 5 sets of 60 air squats. I didn’t time them or the rest periods. Tried to go as fast as I could for each set and still use good form. I could start to feel fatigue setting in at the end of the 3rd set. I had plans to improve my speed and endurance for air squats and wall balls starting at the beginning of the year. I figured it couldn’t hurt my thrusters either. Then I never put time into it other than workouts in Hawaii, where I had limited equipment anyway. No better time than now with the Open just two and a half weeks away. I’m going to do my best to can get in some fast squat work 2-3 times a week for at least the next few weeks. I could do Tabata squats, minute on/off, throw on the 20# weight vest, and come up with other interesting twists to vary the work. I’m looking forward to see what kind of improvement I can make.

My shoulder area is pretty sore from yesterday and I’m feeling all those air squats in my knees since I did them barefoot on hard tile flooring. I got up and went to the 9am. Another day of 3 WODs with a 10 minute cap on each one and a running 30:00 clock. I’ve really liked this style each time we did it.

Right arm after yesterday's 100 ring push-ups
Right arm after yesterday’s 100 ring push-ups

Warm-up

  • 3m Jump Rope
  • 100 Mountain Climbers
  • 80 Bicycles
  • 30 Supine Knees to Elbows
  • 40 Russian Twists (no weight)
  • 1m Plank

Long warm-up. I made it all 3 minutes on the jump rope without a single miss.

30:00 running clock with a 10:00 limit on each WOD. Finish early and rest until the next 10 minutes start.

WODs

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  • 21-15-9 Deadlifts (185#)
  • 75 DUs

Not much of a problem here, although deadlift reps did slow down in the last two sets. My double unders were pretty good. Finished in 5:26.

21-15-9

  • American KBS (70#)
  • Row (calories)

Worked on better form for my American swings, especially with the heavy weight. Tried to keep a steady pace during the first two rows so I wouldn’t burn out and then went hard in the last one. Time was 5:02.

  • 21 Pull-ups
  • 400m Run
  • 15 Pull-ups
  • 400m Run
  • 9 Pull-ups

Emily told me to go with butterfly pull-ups for this WOD. I wasn’t convinced I should, but you gotta go for it at some point. I made it through the entire WOD with them and got into a rhythm here and there. Definitely could feel less effort getting up over the bar. Need to keep working on them now and they’ll improve. Took me 7:14 to finish this one.