Tag: Chest to Bar Pull-up

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • 2 Rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Toe Touches
    • 15s Hip Circles

Strength: Deadlift

  • 10x20kg
  • 6x70kg
  • 3x110kg
  • 3x130kg
  • 8:00 EMOM
    • 3x150kg

Conditioning

10:00 AMRAP

  • 30 Wall Balls (20#, 10′)
  • 20 Push-ups
  • 10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.

Midline

6 Sets

  • 30s Weighted Plank
  • 1:00 Rest

Used 45-70-70-90-90-100#.

Accessory

4 Sets

  • 12 Weighted GHD Sit-ups (20#)
  • 6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.

Conditioning

 

All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.

 

  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.

Midline

8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

Saturday Snow

Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.

Warm-up

3 Sets

  • 10 Pass-thrus
  • 10 Pass-thrus w/ reverse grip
  • 10 Bar Taps
  • 10 Bar Taps (dynamic)
  • 10 Hollow Rocks
  • 10 Arch Rocks

Chest-to-bar Pull-up Test

  • 3 reps
  • 3:00 Rest
  • 3 reps
  • 3:00 Rest
  • MAX Reps

I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.

Then I started lifting with Alex. First big session with the new kicks.

  

Front Squat

  • 10x20kg
  • 3x70kg (2s pause)
  • 3x100kg (2s pause)
  • 2x120kg
  • 2x130kg

Not used to big jumps like that. Felt easy though.

Snatch

  • 20kg warm-up
  • 3×40
  • 2x3x45
  • 2×50
  • 2×55
  • 60
  • 65
  • 70
  • 5x1x75

Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.

Clean & Jerk

  • 2x2x60kg
  • 2×70
  • 2×80
  • 2×90
  • 100
  • 105
  • 110
  • 2x1x115

Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.

Accessory

3 Sets

  • 5 GHR
  • 15 V-ups

Trying not to lead with my ass on the GHR. They are so hard for me though.

That was a long session!

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Inch Worms
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Arm Circles

Strength

6 Sets

  • 5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

  • 10×45#
  • 5×155#
  • 5×225#
  • 5×265#
  • 5×305#
  • 5×335#
  • 5×365#
  • 5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

  • 3 Bear Complex (135#)
  • 10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

  • 30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

  • 12 Weighted GHD Sit-ups (20# MB)
  • 5 Russian Dips (heels on ground out front)

New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.

Weightlifting

E30S 10:00

  • 1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.

Conditioning

4 Cycles

  • 1:00 AMRAP
    • 3 Hang Power Snatch (95#)
    • 6 Tuck Jumps
  • 0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

  • 5 Strict C2B Pull-ups
  • 15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.

Midline

8 Rounds

  • 20s Hollow Rocks
  • 10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

20:00 EMOM (alt)

  • 5 Strict C2B Ring Pull-ups
  • 10 Weighted GHD Sit-ups (20#)
  • 5 OHS (155#)
  • 5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

  • 4 Rounds
    • 200 Calorie row
    • 3:00 Rest
  • 5:00 Rest
  • 5 Rounds for time
    • 5 Burpees over the rower
    • 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

  • Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
  • Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
  • Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
  • Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

Liftoff

Tonight we got together to do the CrossFit Liftoff event for fun. Alex lifted, while Bryan and I did all 3 parts.

Warm-up

  • 3×8 Reverse Hyper (140#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Snatch

  • 3 Muscle Snatch + 3 Snatch Press + 3 OHS
    • 45#
    • 75#
    • 95#
  • All full snatches unless noted
    • 3×115#
    • 2×135#
    • 1×145#
    • 1×155#
    • 1×165#
    • 1×175#
    • 1×185#
    • Fail 195#
    • 1×195# Power
    • 1×205# Power
    • Fail 4×210#

Was feeling light going up, then 175# started to feel some of the weight off the ground. Got in my head with 195 so then powered the next rep. Powered 205# and told myself I had to drop under the rest if I wanted to be able to make some bigger numbers. Was getting under them no problem just couldn’t keep the bar back. Need to put more time into working on them.

Clean & Jerk

  • 3×135#
  • 2×165#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255#
  • 1×265# (PR)
  • 1×270# (PR)

Cleans were scary. I haven’t done any big numbers in awhile other than the 255# clean during the Team Series. Back seemed to hold up well though. Jerks felt pretty good and that’s usually where my head gets me out of it. They said the bar was flying up. I’ll take the 6# PR and no misses. 🙂 Again though, need to spend more time on the lifts now that I’m healthy.

That was a fun bro sesh. Been far too long since we did that.

Conditioning

12:00 AMRAP

  • 3 Snatch (135#)
  • 6 C&J (135#)
  • 9 C2B Pull-ups
  • 54 Double Unders

Did all single snatch and clean & jerk the entire workout. Did 5-4 C2B in the first round, then 3-3-3 for 3 rounds, and convinced myself singles at the end, when I had just over 30 seconds left, would be faster. After 4 singles I finished with a triple. Wish I had tried for 3-3-3 again. Oh well. Finished with 4 rounds plus the snatches, clean & jerks, and 7 of the chest to bar pull-ups. Good workout!

4 Plates

My lats were a little sore this morning. Maybe from the presses or burpees? Don’t remember rowing every making me sore. Was up and to the 9am class.

Warmup

  • 3×10 Reverse Hyper (140#)
  • Pass thrus
  • Air Squats
  • Bottom Squat Hold
  • Jumping Jacks

Strength – Deadlift

  • 10×45#
  • 6×155#
  • 6×225#
  • 3×265#
  • 3×305#
  • 3×335#
  • 3×365#
  • 3×385#
  • 3×405#

I haven’t had 4 plates on the bar since sometime before May. Felt ok, but didn’t want to push it.

Conditioning

  • 21-15-9 American KBS (53#)
  • 21-15-9 Goblet Squats (53#)
  • 30 DU

Good little burner. I went with American swings today since it wasn’t high reps. Unbroken on the weighted movements, but my dubs were shitty again today. Missed in the first set at 25 and missed 2-3 times in the second set, but got the last one unbroken. Finished in 4:17.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 5 Strict C2B Pull-ups

Why do the Kroc rows never seem to get easier? I sweat like a pig during them. Kind of a nasty combo with pull-ups. I’m going to try to do all strict pull-ups during accessory work or even weighted ones.

9am and the 3 Bears

Actually woke up this morning. Of course in a few days I’ll have to adjust timing by another hour with DST bull shit.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (210#)
    • 10 Toe Touches
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Bar Hang
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#
    • 6×265#

Strength

12:00 EMOM (alt)

  • 6 Deadlifts (295#)
  • 5 Strict C2B Pull-ups

Turned into cardio read quick! 5 was the perfect number on those pull-ups because I was almost missing my last one each set. I touched the ground between every rep and kept a solid hollow body position.

Conditioning

6 Sets

  • 3 Bear Complex (unbroken)
  • 1:00 Rest

I started with 115# and went up 10# every set. Was pretty smooth and steady through the first 5 sets. When I got to the end I would have had 5# sitting on the sidelines so I slapped them on the bar too for a 20# jump. Shit balls! The thrusters in back and front were a struggle and I had to take a second or two to take a breath in a couple of positions. Got through though. I think it took me just under 7:00 to finish all the sets. Didn’t get much rest time with changing the plates.

6 Rounds

  • 30s Row
  • 4 Burpees
  • ~1:00 Rest (while someone else did their row)

I didn’t strap in my feet for the first 5 rounds and got 156-160-160-160-162 meters. Strapped in and went hard on the last one and got 176 meters, so a big difference transferring power into the machine. My burpees were pretty slow every round.

Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

  • 2×15# (demo)
  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×165#
  • 2×175#
  • 1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

  • 10 C2B Pull-ups
  • 5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.

Conditioning

15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

  • 3 Deadlifts (155#)
  • 2 Power Cleans (155#)
  • 1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.