Tag: Pull-up

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

  • Bear Crawls
  • Inch Worms
  • Mountain Climbers

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×285#
  • 5×305#
  • 5×305#
  • 5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

  • 3:00 AMRAP (of “Cindy”)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

  • 1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

Tweaked, Again

Betting getting a lot more sleep this week, though it’s not easy to stay comfortable on a tiny bed. Went to the Bay Athletic Club this morning to get in some squats. Nice facility in the hospital in Alpena.

Back Squat

  • 10×45#
  • 5×135#
  • 5×215#
  • 1×255#

Fuck! Tweaked my back on the next rep with 255#. Not even heavy weight. Pissed me off. I’ve been doing 5×5 with more than 255# and no belt either. The bar was a larger diameter than I’m used to but I doubt that really made a difference. I’d been so careful over the last few months too and then to tweak it with something like this doesn’t make sense. Injuries rarely do though. Guess I’ll be putting the squat program on hold.

Accessory

6 Sets

  • 8/8 Kroc Rows (45-55-60-65-70-70#)
  • 10 DB Shoulder Press (35-45-50-50-50-50#)

Had these planned and was still able to do them. Shoulder press with two 50s got tough.

Goblet Squats

  • 10×50#
  • 10×60#
  • 10×70#
  • 10×80#
  • 10×90#
  • 10×95#

Still wanted to get some leg work in if I could. With the weight out in front it took the load off my back and I didn’t feel it when I made sure to be very precise with my technique.

Gymnastics

5 Sets

  • 5 Strict Pull-ups
  • 8 Strict Bar Dips

Don’t do those enough.

I went out and walked 9 on the golf course going to loosen things up. The back definitely affected my swing.

After going to a movie theater with my 4-year-old niece, I needed to blow of some steam.

Pushing Death

  • Death by Chest to Deck Push-ups.

Got 18+18 and barely got in that 18th rep, so didn’t game it to skip out on the 20th round. 2 rep PR from over 2.5 years ago at a much lighter bodyweight. Racking up the push-ups this week. That’s 189 more.

Oh yeah, done with a drink at my side.

  

Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x280#

Start of week 4. Felt really good.

2015-07-11-back-squats

Conditioning

15:00 AMRAP

  • 5 Bench Press (115#)
  • 10 GHD Sit-ups
  • 5 Power Snatch (95#)
  • 5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

Can’t Single

Only 2 more days of work after tonight (trying to finish up some stuff before I go on vacation). Can’t wait! Did a little bottom squat hold to warm-up, but dove right under the squat rack.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×255#
  • 1×295#
  • 1×320#
  • 6x1x340#

That ends week 3. Glad I decided to use the program as a template and just standardize on 5# jumps each week with the 5×5 and 2.5# with the 6×1. Those singles are a grind. Tried to go every 3 minutes today.

Moved over to a platform. Shoulder presses of 10x20kg, 5x40kg, and 3x60kg. Then a C&J with 70-80-85kg.

1 C&J EMOM until fail

I started with 90kg and added 2kg every minute. The jerks started feeling heavy a lot sooner than I expected. I hadn’t done the conversions so had no idea what was on the bar. I made it through the 10th and then missed the jerk in the 11th minute with 110kg on the bar. I had already decided I wasn’t going to make it because I didn’t even move my right foot forward. Did the conversion and now it all made sense, since it was 242.55#.

What was confusing is that in my head I was thinking I’d be starting around 185# with greens on the bar, but I had reds on, not blues! So it was over 198# in the first minute. Dummy!

Conditioning

7:00 AMRAP

  • 50 Jump Rope (singles)
  • 15 Wall Balls (14#, 10′)
  • 10 Pull-ups

I asked Michelle to come up with something short for me. The only stipulation was that I didn’t want a barbell since I’d just done all that heavy lifting. She came up with this little gem based off the Open scaled workout with singles and wall balls.

It was like I had never touched a jump rope. Could not get any type of rhythm with the rope and for a long time I was jumping twice for every turn of the rope, just the opposite of dubs. My body wanted to do double unders so bad that I couldn’t get the timing of the single spin down. The wall balls were a piece of cake, but fun to do so light. No danger of having to break up a set. I did the pull-ups all unbroken but they started to feel tough at the end. Finished 4 rounds plus 29 jumps. It was fun to do something different like that.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

  • Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

  • 25-15-10
    • Deadlifts – Men (205#)
    • Thrusters – Women (55#)
  • 10-15-25
    • Thrusters – Men (75#)
    • Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.

results-GLBRT-june-2015

Practice

HRV dropped 9 points for the second day in a row. Now in the red at 89. I feel good though. Hips and knees didn’t bother me getting out of bed this morning.

Run Every Day

Kept it short, but picked up the pace. Went 1.1 miles in 8:21. The pace charts for RunKeeper are pretty different when you compare it in the iOS app to what is shown on their web page. Who knows which one is more accurate. :-/

Had a team practice scheduled today. Next Saturday we are going to a throwdown between all of the local gyms, where you compete for your gym. Fittest gym takes home the belt. Always a fun time. We ran through a couple of the events and talked strategy.

GLBRT Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP Double-unders

One person at each thing at a time. Switch out any way you want. Wasn’t as bad as I expected this to be.

GLBRT Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

So basically each team member does a 1:00 AMRAP of something and then everyone shares the work of the 8:00 AMRAP. Fun workout!

Went really well! It’ll be a fun day of competition with this crew.

2015 Murph

After dropping to an orange HRV of 89 yesterday I’m back in the green at 98 this morning. The low intensity workout did it’s job. Out in the garage at 7:30 and warmed up with 5:00 Air Dyne (2.25 km).

Coffee Squats

Back Squats

  • 15×45#
  • 5×135#
  • 5×185#
  • 4x5x225#

Can’t break the streak, even with 300 squats today for the hero WOD. Kept it light to save my legs. Wore Nanos today too, which felt odd. Tried to be explosive on the reps since it wasn’t heavy. After 7 days of some type of squat PRs probably good to have a “rest” day. A lot of PRs are planned for this final week.

I don’t really like to warm-up much for something like this since the first mile loosens me up and no need to waste energy when I’ll need it all. Did a bit of bottom squat holding, but that’s about it.

Murph

“Murph”

* Partition the pull-ups, push-ups, and squats any way you like.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

Last year I went with 25 rounds of 4-8-12 to save on the push-ups. It did it’s job in that way, but I think all of the extra transitions cost me from setting a PR. I was about 36 seconds slower than the previous year. This year back to doing it like “Cindy” with 20 rounds of 5-10-15 since it worked well for me in the recent PR doing her.

Time to beat was 39:41 from 2013. Ran the first mile in about 8 minutes which is exactly what I wanted. Started out with less than a minute per round and slowed in the second half, but averaged right at that minute/round pace I figured would be good. Pretty slow on the first half of the second mile and picked up the pace on the way in. Wanted to break 38 and did it with ease. Big PR with 37:18 for a PR of 2:23.

2015-murph-cfi

Came across a picture of me running last year in Timehop. I’ve put on a lot of muscle since then.

2014-to-2015-murph

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold

Strength + Explosive

  • 2 Front Squats + 5 Back Squats
  • Rest 30s
  • 1 Broad Jump
  • Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

  • 1 Mile Run
  • 100 Walking Lunges
  • 1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×165#
  • 5×195#
  • 20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.

cfi-04-30-2015-wod

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • Hamstring Stretching

Strength

Deadlift

  • 10×45# (slow reps)
  • 5×155#
  • 5×245#
  • 4x5x295#
  • AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.

Skill

Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.

Conditioning

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.