Tag: Chest to Bar Pull-up

Fuck You Quad

Brrrr! When I checked the weather this morning it was -12 and felt like -29 with the windchill.

Warm-up

  • 500m Row – 2:16
  • Bottom Squat Hold
  • Stretching
  • 5 OHS (45#)

Open Workout 14.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I cruised through the first two rounds in about 1:30, doing both sets of OHS unbroken, the first 10 pull-ups unbroken, and then 5-5 on the second set. Loved all of the rest time. I started to feel my quad quite a bit in the second three minutes and pretty much gave up after that. Basically bitched out. 😦 Finished the second set of 12 overhead squats just before time ran out. I really wanted to give it a run to finish the rounds of 14 today. Honestly part of me was afraid of going to that dark place and this injured quad was just the excuse I needed. Disappointed in myself, but I also know it’s not worth it to make it worse. Sucks either way though!

I think I’m going to stay away from any squatting up until the Open and see if the quad can heal up.

Weightlifting

Warmed up with some reps at 95#, 135#, and 185#.

10:00 EMOM

  • 2 Hang Power Cleans + 1 Push Jerk (@ ~70-75% of 1RM C&J)

Started with 205# on the bar and damn was it heavy for that first round. In the second round I didn’t get the hook grip back after the first clean and knew I was going to lose it, so I just dropped the bar. Took ten off each side and went 185# for the last 8 rounds. Not my day!

Misc

2 Cycles

  • 4 Rounds Tabata
    • 20s Hollow Rock
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Row (cal)
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Plank
    • 10s Rest
  • 30s Rest

I made it through the first cycle of hollow rocks without stopping for 75 reps, but then really died when they came back around and only got 64 reps with several breaks in cycle 2. I got 40 and 43 calories on the rower and held all of the planks no problem. Had planned to do 1:30 of MB cleans with 1:00 rest for the 3rd part but with my quad made an adjustment to the planks since there were only a few of us.

Not a crazy Super Sunday, but some solid work.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

  • 3 Rounds
    • 300m Row
    • 10 Reverse Hypers (210#)
  • 20 Speed Toe Touches
  • 20 Jumping Jacks
  • 20 Air Squats
  • Arm stretching

Strength

Deadlift

  • 5×135#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×345#
  • 5×365#
  • 5×395#
  • 5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

  • Odds: 10 Thrusters (95#)
  • Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

  • 15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

8:00 EMOM

  • 5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Last Laugh

Went out to a comedy show with a bunch of Michigan beers last night called Brew Ha Ha. Was home early though and drank a bunch of water to be ready for today. Can’t miss out on Super Sunday. 😉

I was at the gym early so took the time to get in a little extra warm-up on the rower. Did 1,000m in 4:09 to get moving. Did bottom squat holds and various stretching as well.

Gymnastics

4 Sets

  • Max C2B Pull-ups
  • Rest 1:00

My first set was better than 2 weeks ago and 2nd set was equal, but then fell off hard. The accumulation of the muscle-ups yesterday did me in. Went 15-12-8-8.

Strength / Midline

3 Sets

  • 10 Good Mornings (95#)
  • 5 Evil Wheels
  • 1:30 Rest

Nothing crazy. More of a rest time before getting into the conditioning.

Conditioning

10 Rounds

  • 2 Power Snatches (135#)
  • 4 Bar-facing Burpees

When I wrote this, my goal was to have to dig in order to complete every double as touch-n-go. I made it. 🙂 Nice steady pace on the burpees and kept moving from movement to movement. Total time was 6:15.

Update: Makes me feel good when I see a very similar workout by one of the best. I’d sent the workout to a friend early in the week and looked back to make sure I hadn’t copied, but I had shared it before Spealler even did his workout. I hope to never make claims I’m an expert at programming workouts, but seeing stuff like this makes me think I’m on the right track with some good ideas. I program Sunday workouts a week or two in advance (and tweak up to a few days before we hit it) and a similar thing happened with last Sunday’s workout and something Outlaw did a few days later. Not identical, but along the same lines, with our version fitting our athlete base better.

We rested 10-15 minutes before getting into some Tabata work.

  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – DU
  • 2:00 Rest
  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – Lateral Bar Hops

I did all sets of 8 on both thruster tabatas. The last few rounds of the 2nd time through were a big shoulder burn. I got a total of 240 double unders and 210 lateral bar hops. I think the bar hops were the worst part of the entire workout and I was not expecting that.

Cooled off with a really slow 2,000m row in 9:59 and then did some foam rolling on my back. That was one of my favorite Sunday workouts.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

  • 3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

  • Thrusters (95#)
  • C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

  • 2 Rounds
    • 5 Push Jerks (115#)
    • 10 Deadlifts (115#)
    • 15 Box Jumps (24″)
  • 2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.

Testing 14.1

Was in bed by 10 again and got over 10 hours of sleep.

Gymnastics

4x

  • Max Unbroken C2B Pull-ups
  • Rest 1:00

I did better than I expected, but it gassed me a lot more than I was prepared for. Did 14-12-11-10, when I don’t think I’ve ever done more than 10 in a row.

Strength

5 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • Rest 2:00

I did a set of rows with 45# and one with 115# before getting into the work sets. Could really feel the fatigue from the pull-ups here. I used 165-175-185-195-195.

Conditioning

CrossFit Games Open 11.1/14.1
10:00 AMRAP

  • 30 Double Unders
  • 15 Power Snatches (75/55)

My goal was simply to beat the score I put up in the Open last year, which was 5+41. I did it without even pushing too hard by getting 5+44, 1 rep shy of 6 full rounds. I only had 2 (maybe 3?) misses on the dubs and did my snatches 6-5-4 every round again. I’ll definitely take that knowing I’ll push a lot harder when it’s game time and won’t be fatigued from other work.

Rested 10 minutes, then…

6 Rounds

  • 10 Burpees AFAP
  • 1:00 Rest

Sucked more than I expected. My rounds were done in 18-18-18-19-19-20 seconds. Happy to be able to keep the times so close. I was having a hard time pushing myself off the ground for the last few reps in the final two rounds.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

Heading Home

My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

  • 1:00 Row
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 10 PVC Good Mornings
  • 10 PVC Twists
  • 5/5 One Leg PVC Deadlifts

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5×315#
  • 5×365#
  • 5×385#
  • 5×405#
  • 5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

  • 10 Box Jumps (24/20)
  • 20 Handstand Shoulder Taps (Facing Wall)
  • 10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.

The LBC

Made it to Long Beach last night. Spending 9 nights out here to visit my brother. Went to CrossFit Intersect this morning for the 8:30am class. Love this weather! My brother is less than a mile away so it was nice to walk there.

crossfit-intersect

Warm-up

  • 800m Run
  • 2:00 Rest
  • 800m Run
  • Burgener Warm-up (45#)
  • 2x 2 Hang Cleans + 1 Push Jerk (95#)
  • 2x 2 Hang Cleans + 1 Push Jerk (135#)
  • 2 Hang Cleans + 1 Push Jerk (165#)

Haven’t run in over a month. The route is between 700-750m according to gmap-pedometer.com, but felt good to get the legs moving under me.

Weightlifting

8:00 EMOM

  • 2 Hang Cleans + 1 Push Jerk (185#)

Felt really good!

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Deadlifts (225#)
  • C2B Pull-ups

All deadlifts unbroken and set of 10 pull-ups unbroken. Every other set of pull-ups broken into 2 sets until the set of 3. I had to switch to kipping in the round of 5 or 4. Finished in 7:32.

Really good box. Probably the neatest one I’ve visited as far as the split of CrossFit, lounge, weightlifting, locker, and conditioning areas. Not charging me a drop-in either, which is awesome! All I have to do is leave some reviews online. 🙂

210

Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.

Weightlifting

  • 5 Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 3 Power Snatches (95#)
  • 2 Snatches (115#)
  • 2 Snatches (135#)
  • 2 Snatches (145#)
  • 2 Snatches (155#)
  • 2 Snatches (165#)
  • 2 Snatches (175#)
  • 1 Snatch (185#)
  • 1 Snatch (195#)
  • 1 Snatch (205#)
  • 1 Snatch (210# – PR)
  • Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

  • 5 Pendlay Rows (185#)
  • 5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

  • 7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

  • 15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!