Tag: Chest to Bar Pull-up

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 3×150
  • 2×175
  • 1×185
  • 1×200
  • AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

  • 4 Strict C2B Pull-ups
  • 10 Ring Push-ups
  • 16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

  • 10s Zeus DU
  • 20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

  • 5x20kg
  • 5×60
  • 5×80
  • 3×93
  • 2×109
  • 1×118
  • 1×125
  • AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

  • 2x20kg
  • 2×40
  • 2×50
  • 60
  • 65
  • 70
  • 75
  • 80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

  • 4x100kg
  • 4×106
  • 2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

  • 2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

More Than One

Watched the 16.1 Open Announcement last night. When Castro started off saying it was a new movement I got so excited, hoping it was pistols. Did not see overhead walking lunges coming. Then when he said chest-to-bar pull-ups my heart sank. I haven’t been able to do pull-ups or muscle-ups in 6 weeks because of my shoulder. I still didn’t try until I got to the gym tonight. I was able to pull-up fine, but coming through on the butterfly hurt like a bitch. Stringing together kipping was uncomfortable, so my new game plan was to do all singles. Better than having to do 1 and stop like I feared!

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • GHD Bridge Stretch
  • Thoracic OH Stretch on Medicine Ball
  • Bar Taps
  • OH Walking Lunges

CrossFit Open 16.1

20:00 AMRAP

  • 25′ Overhead Walking Lunge (95#)
  • 8 Bar-facing Burpees
  • 25′ Overhead Walking Lunge (95#)
  • 8 C2B Pull-ups

Wanted to start out feeling slow after seeing people come out guns blazing. Something over 2:00 was the goal and it was 2:06 without actually feeling that slow. I knew I was in trouble at that point. The singles on chest-to-bar really slowed me down. Each round seemed to gradually get slower, especially on the burpees, but also picking the bar back up. I went out and bought some cheap knee sleeves which really helped save my knees and felt pretty good. Wore wrist wraps too, but holding the bar overhead was actually the easiest part of the workout. My shoulders didn’t even feel fatigued from that. The burpees got so slow and with an extra step in there as time went on. I did go 3-3-2 kipping pull-ups on my last round to hurry through and finished with 7 rounds plus one section of lunges for a score of 183. I’ll take it for a long workout and my shoulder problem. Better than the 19 I was scared I might have to take. Going to be sore for a few days!

I tried one bar muscle-up after recovering to see how it would feel. I can get up there no problem, but coming down sucks. Definitely would need to do singles there if Castro programs them.

Weird Feelings

In at 3:30.

Skill WOD “Be the Master of Your Volume” Week 3 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10s Handstand Hold
  • 5/5 Bar Taps (tight/dynamic)

Test Your Max

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60%
  • 2:00 Rests between all sets

Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.

In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.

Strength Accessory: 3 Sets

  • 10 Leg Lifts (AbMat on box on jerk blocks)
  • 20 GHD Heel Drives

Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×235
  • 5×265
  • 5×275
  • 5×285 (PR)

Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.

Conditioning

Mini “Diane”
12-9-6

  • Deadlift (225#)
  • HSPU

I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.

My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?

Skill

  • 2:00 DU

Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.

Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.

Something New

Felt a little sick shoveling snow this morning but I think it was the extra caffeine I had in the Protein Energy mix this morning.

Warm-up

  • PVC Pass-thrus
  • Band Pulls

Strength – Bench Press

  • 8×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 4×245 (PR)

Felt heavy and the lift-off bugged me. Maybe due to my shoulder? Wanted to get 245-250 after getting 5×240 a couple weeks ago so I’ll take it.

Conditioning

Open Workout 11.6 / 12.5
7:00 AMRAP
3-6-9-12…

  • Thruster (100/65)
  • C2B Pull-up

My previous best was finishing the round of 12 and getting 6 more thrusters. Today I finished the 15s and a thruster. PR by 25 reps!

The pull-ups did not feel good on my shoulder in the first 3 sets. Maybe it just went numb after that. I did 3 & 6 unbroken then when I had to do 3-3-singles I was worried. I think maybe it was just the quick turnaround from the set of 6, because I did the rounds of 12 and 15 with sets of 3s no problem. Thrusters were unbroken through 9, then 7-5 and 6-5-4. If I had to do it again soon I’d try the 12 unbroken, do the 15 in 2 sets and try to do chest to bar in all sets of 3 except for the 6.

Midline / Skill

  • 4 Sets
    • 20s L-sit (rings)
    • 10s Rest
  • 30s Rest
  • 4 Sets
    • 20s Handstand Hold
    • 10s Rest
  • 30s Rest
  • 4 Sets
    • 20s Double Unders
    • 10s Rest

The L-sits seemed a lot harder than usual after that workout. This was a tough little combination on the shoulders. I went 35-36-35-25 on double unders. Missed up twice back-to-back on the last set and didn’t have time to start back up.

Skill

  • 30 Inverted Burpees

I’ve wanted to do try these but always forget. Was reminded of them a CrossFit HQ video this week. Pretty fun. I did sets of 5 and started getting the hand of going from candlestick right into the kick up. For the second half I started kicking up with two feet at once which was something new for me as well. I felt like it worked the shoulders and strength more than a lunge into one leg up at a time.

https://www.instagram.com/p/BAXfnJUnqDe/

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

  • Max C2B Pull-ups
  • 2:00 Rest
  • 4 Sets
    • 60% of Max set
    • 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

  • 10 Strict T2B
  • 20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×235
  • 3×255
  • 3×275
  • 3×295
  • 3×305

No issues; felt good.

Conditioning

10->1

  • Box Jump (24″)
  • Power Clean (115#)
  • S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

  • 4 Good Mornings
  • 8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

  • 6 Snatches (115#)
  • 6 Burpees OTB
  • 1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

  • 10 T2B (strict)
  • 20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Easy this week.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

  • 3×15 Hip Extensions (controlled, not fast swinging)
  • Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

  • 8 Reverse Hyper (210#)

Back Squat

  • 5x20kg (pause)
  • 5×70 (pause)
  • 5×90 (pause)
  • 5×110
  • 5×120
  • 5×130
  • 5×135
  • 5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

3 sets

  • 3 Scap Elevators
  • 3 Strict Pull-ups
  • 1 Scap Elevator
  • 1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Bonus Complex

  • 2 Strict Pull-ups + 2 Strict C2B + 3 K2E
  • 2 Sets: 3 Strict Pull-ups + 3 Strict C2B
  • 2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.

More Ripping

Feeling some fatigue from yesterday’s WOD. In at 10am for gymnastics work.

Skill WOD Hustle & Flow Week 2 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Did sets of 14 C2B last week, so increased to 15s this week. Got both sets.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Learned that we don’t have to do the bar rows with a supinated grip. Just refers to the body position. Much better.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Set 2: 2+2+3+3, drop then 3
  • Set 3: 2+2+3+3, drop then 2

Ripped both hands. 😦 My left hand ripped under the pinky and my right hand actually ripped under my leather grips! I need to figure out something to work on these bar muscle-ups smarter because this is not working for me. Ripping is an injury and I usually pride myself on doing as much as I can to prevent rips.

Wanted to get in some squats so a quick garage session after 5.

Strength

Safety Squat Bar w/ 3 second pauses

  • 10×65#
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245
  • 3×255
  • 3×265
  • 3×275

Wore lifting shoes but no belt at all so I could get a lot of time under tension for my low back. Felt good about my drive out of the hole and no mini bounce to get going. Just 3 months ago a triple with 295 and a belt but no pause was a struggle.

Structured Gymnastics Work

Feeling pretty good after Kalsu. Legs are fine, but my shoulders are fatigued. In at 10am to start a gymnastics program. Jumped on the rowed for an easy 1,000 meters before getting started. I saw the next cycle of the Rowing WOD combines rowing with thrusters. Good time to switch out. 🙂

Going to be following the Skill WOD from Dusty Hyland, starting with a 4-week cycle he calls Hustle & Flow. With the Open about 3 months away it’s a good time to focus on increasing gymnastics strength, technique, and endurance.

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

I really like the structure of the warm-up and how it gets everything ready, while reinforcing position work.

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

I figured there was no way I was getting 2 sets of 14 chest-to-bar pull-ups here after all of the other pull-ups already. Got both though!

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

My least favorite part. Did not feel very good on my elbows in either part.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Sets 2-3: 2+2+3+3

Damn those are some hard strict pull-ups! It’s programmed as 4 bar muscle-ups in the first set, but I could only get 3. Then you are supposed to keep adding 1 MU every set until failure, trying to get in at least 3 sets of work. Didn’t realize it until a minute or so later, but I ripped my thumb in that first set, so that was the end of the bar muscle-ups for the day. Finished out 3 sets of work.

I was being a good boy and protecting my hands during the big set stuff with my gymnastics grips, but they don’t do anything for your thumbs. :-/ I must really grip hard on that bar transitioning from rep to rep of my bar MU. Will have to tape up my thumbs from now on.

thumb-rip.jpg

With a focused attack it took us an hour to finish. Better than I expected, especially for the first week.