Tag: Chest to Bar Pull-up

2013 CrossFit Games Open Workout 13.5

Yesterday my body was absolutely wrecked after training for a total of about 6 hours Sunday, Monday, and Tuesday. I took the day off and even took an hour nap around 4pm. After 13.5 was announced last night I figured I’d give it a go today as long as I didn’t feel like shit. At 4 minutes, how bad can it be? So I went in around 4:30 to warm-up and hit it at 5pm.

Warm-up

  • 750m Row
  • 10/10 Leg Swings (F-B, S-S)
  • Light thrusters

Open Workout 13.5

4:00 AMRAP

  • 15 Thrusters (100#)
  • 15 C2B Pull-ups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
* If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
* If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
* Etc.

After getting 82 reps Monday on the 12.5 Fran ladder with 95#, I figured 60 was a realistic number to shoot for in this 4 minute WOD. With all sets being 15 reps there is a lot less transition time so pacing should overall be faster.

I planned to do 8-7 or 9-6 on the first 15 thrusters but felt good, so went unbroken. I stuck with my plan to go 5-5-5 on the first round of C2B and it worked well, keeping me away from the point of failure. I think my first round was done in around 1:20. In round number 2 I planned to go 5-5-5 on the thrusters, but again felt good so went 9-6. I didn’t have a plan for the C2B because I knew I’d be feeling the burn at this point. I did 5-4-3-3. I hit my goal! Then back to thrusters to go 5-6 and that last rep was a struggle. I don’t think I could have done a 7th if I had time left, so I think I attacked it pretty well. 71 reps in total, 11 more than my goal!

When I hit that point of muscle failure I’m pretty much dead from there on out, so I’m not sure trying to stretch out my sets would have helped me at all. Probably would have caused me to be hitting singles in that second round of C2B and wasting a lot of time dropping off and jumping back on the bar. I’m thinking I won’t hit this one again, but may give it a go on Sunday just for fun and try to push closer to failure to see what happens since it’s only 4 minutes.

The did some work with Kevin…

Warmed up bench press with 10 @ 45#, 5 @ 135#, and 5 @ 165#.

Strength

10:00 EMOM

  • Odd minutes: 5 Bench Press (165#)
  • Even minutes: 5 Weighted Pull-ups (15# DB)

I was a little fatigued from the WOD, so went easy on the weights to make sure I could get all of the reps in.

Conditioning

5 Rounds each

  • 20 cal Air Dyne
  • DUs until partner completes their 20 cal

Boy that Air Dyne is a bitch.

Finisher

10-8-6-4-2

  • HR Push-ups
  • Pistols
  • American KBS (71# KB)

Went unbroken on everything and finished in 4:06. Nice little WOD and some more good conditioning.

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

Clean Work

Not feeling too bad this morning, but legs are feeling those tempo back squats from Tuesday. Went in for the 9am so that I have 2 full days of rest before the competition on Saturday.

Warm-up

  • 500m Row
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 50′ Frog Hop
  • 2×5 Extremely slow Clean Deadlift up to shrug and triple extension (95#)

Strength

Clean Complex

  • Power Clean from high hang
  • Power Clean from above knee
  • Power Clean from ground
  • 90s Rest

I really tried to work on my hip extension, which is probably my weakest point in the Olympic lifts. I did 6 sets of the complex, going 115#, 125#, 135#, 145#, 155#, and 165#. We had plenty of time in class, so we moved on to doing some heavy singles.

Heavy Power Clean Singles

  • 185#
  • 205# (matching PR)
  • 215# (new PR, easy!)
  • 230# (fail)
  • 230# (Plenty high enough, little slow getting the elbows under, but fought for it.

That was a 25# PR on my power clean over the 205# set back in October and now it’s higher than my 225# squat clean max. I’m still not even getting full hip extension though, so plenty more in the tank if I can keep improving my technique.

WOD

12:00 AMRAP

  • 7 Clean & Jerk (135#)
  • 7 C2B Pull-ups
  • 7 Burpees

This one was a fight and I ended up ripping both of my thumbs. I guess I need to start taping them again, especially for high rep clean work. I finished 5 full rounds and an extra clean and jerk.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

  • 400m Run
  • 4 World’s Greatest Stretch (each side)
  • 4 Inch Worms
  • 10 Scorpions (each side)
  • 10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

  • 3-5 Deadlifts
  • 5-7 GHR
  • 2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

  • 3:00 AMRAP
    • 3 C2B Pull-ups
    • 6 American KBS (70# KB)
    • 9 Box Jumps (24″)
  • 1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.

Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

Destroyed

I didn’t get a chance to post this yesterday because the Internet wasn’t working at all in the place I’m staying…

My hamstrings and inner thighs are really feeling those 100 back squats.. Went in for the 9am.

Warm-up

  • 400m Run
  • 50 feet of Burpee Broad Jumps
  • 2 Rounds with 1 minute rest between
    • 10 Straight plate raises
    • 10 45 degree plate raises
    • 10 Bent plate raises (palms down)
    • 10 Bent 45 degree plate raises
    • 10 Bent plate raises and curl (palms up)
  • 3×3 Turkish Get-ups (35# KB, each side)

I used 5# plates for all of the raises, which doesn’t sound like much, but gives a great burn.

Strength

4 Rounds

  • 3 Dead Hang Pull-ups
  • 5 C2B Pull-ups
  • 7 Kipping Pull-ups
  • 2m Rest

The goal was not to come off the bar when doing it Rx, which I was able to do for the first two rounds. Then in the 3rd round I had to drop after the C2B pull-ups, and had to drop a few times in the last round. I was fried and it’s not worth a hand rip.

WOD

  • 10->1 HSPUs
  • 10->1 Ring Dips
  • 30 DUs

I kipped all of the HSPUs and had to split the sets up a lot, but never had to use an AbMat for depth assistance. All ring dips were kipping and broken up as well. Lot’s of breaks on both the HSPU and ring dips because my arms are weak and I didn’t want to hit the point of failure! Rx was unbroken for the DUs, but that would have taken me forever. I did get 30 unbroken in 2 of the rounds I believe, but other than that I just did 30 total each round. My time was 24:24.

Gayle, the owner and trainer who has qualified for Regionals the last two years, worked out next to me and crushed the WOD in 13 or 14 minutes, easily doing her DUs unbroken and only breaking up a few of the other sets. It just goes to show how much better someone elite is!

I felt terrible after the class. This had to be the toughest upper body CrossFit class I’ve completed. I was absolutely destroyed and didn’t feel well as soon as I got done with the workout. I’ve had times where I felt bad for an hour or two, but not the entire day. I wish I was exaggerating, but I felt so bad I was in bed all day and took a sick day from work. I was a little concerned I actually had Rhabdo, but I seem ok today.

Casey’s Birthday WOD

In at 10am for my last Survival Fitness class for a few days. Heading up to Rogers City for x-mas.

Warm-up

4 Rounds

  • 15s Zombie Kicks
  • 15s Butt Kicks
  • 15s High Knees
  • 15s Air Squats

WOD

28:00 AMRAP Partners (Each partner does a round of their own to make a complete team round)

  • 1 HSPU
  • 9 Burpee Clean Thrusters (95#)
  • 8 Double Squat Wall Balls (20# MB, 10′ target
  • 5 C2B Pull-ups

I partnered up with Casey and we did well. I started off first and got through 6 full rounds, then Casey got through 3 of his burpees clean thrusters before time ran out, so we had 5 + 27 to top the board. Having those thrusters and wall balls back to back was pretty brutal. Each round I’d start out fast on the burpee clean thrusters, but that would only last for 3 or 4 reps and then it was just a grind.

Finisher

8:00 Death by AbMat Sit-ups (by 3s)

I was able to get through mine all the way, for a total of 108. Not sure why, but it felt worse than doing 100 in a row the other day. Maybe it’s because of the other day!

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Clean High Pulls

Hips are tight today from all of the box jump stuff we did yesterday. I can feel my posterior chain as well. Went in for the 5:30pm class again.

Warm-up

5 Rounds

  • 7 Burpees
  • 150m Run

Just nice and easy. Nothing intense. Took less than 6 minutes.

Strength

5×5 Clean High Pulls

Today was the first time I’ve done these and I felt really weak compared to how great I felt last week doing 5×5 power cleans. I guess my legs did get blasted pretty good the last two days.

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 185#

WOD

12:00 AMRAP

  • 5 C2B Pull-ups
  • 7 HR Push-ups
  • 9 AbMat Sit-ups

I felt good here, which always seems odd to me to feel so bad in one aspect of a class and so good in another. I broke nearly every set of pull-ups up into 3 and 2. Completed 12 full rounds plus 5 more C2B pull-ups. That’s the best I’ve ever done with C2B as far as number of reps. I had the top score of the day so far.

Finisher

10 Rounds

  • 25y High Prowler Sprint (90#)
  • 25y Low Prowler Sprint (90#)

We formed lines so there was at least a bit of rest time between each turn you took. At the end the other prowler line was done so I started jumping on that one with short rest periods to finish off my rounds.

Dumbbell Thrusters Suck!

Woke up feeling good and refreshed. Still a little tight in my ass from Friday’s lunges, but not enough to affect any movement.

Warm-up

  • Tabata Bottom Squat Hold
  • Tabata Plank

Strength

5×1 Front Squat

Warmed up with 6 reps using the 45# bar and 3 reps at 135#. For my working sets I used 185#, 205#, 215# (previous PR), 225#, and 235#. Lifts felt great. I remembered to keep a deep breath and keep a tight midline on the way down. Then on the way up I really concentrated on keeping my elbows up so the weight wouldn’t drop forward. It’s been a long time since I did even a back squat PR, which is still at 240# from back in March. Next time I test thought I should see a big jump as well. Really happy with the 235# today.

WOD

12:00 AMRAP of 3-6-9-12-15-18-21…

  • DB Thrusters (35# DBs)
  • Jumping C2B Pull-ups

Since the beginner competition on Sunday is with jumping chest to bar pull-ups I figured today would be a good time to try them out. They really send your heart rate sky-high because it’s pretty much a constant jumping. I had to start breaking them down into sets of 6 or 8. The bar I was using was probably a little higher than it should have been for me, but it was a good test. I got through the round of 18 and then did 14 of the 21 thrusters. Doing thrusters with DBs is so much harder than it is with the bar.

Finisher

Death by Ring Dips (by 2s)

I did 10 + 9.