Tag: Pull-up

Push Presses & Pull-ups Are Back

Feeling good. Still no shoulder aggravation from doing more things with it.

Warm-up

  • CS Activation (at home)
  • 5:00 Bottom Squat Hold
  • Push-ups
  • Arm Circles
  • Shoulder Stretching
  • 10×45# Shoulder Press

Strength

Push Presses

  • 5×95#
  • 5×135#
  • 5×145#
  • 2x5x145#
  • 5×160#

Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.

OLY

E15S 7:00

  • 145# C&J

Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Russian KBS (71#)
  • Box Overs (24″)
  • Burpees

Finished the round of 14 plus 16 swings and 1 box jump.

Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.

Excited for Thrusters!

My back and hips were sore when I crawled out of bed this morning. I’m thinking it’s from the spinal decompression table since they’ve been ramping up the percentage or whatever setting they use. In for the 9am class.

Warm-up

4 Rounds of Tabata Mash-up

  • Jingle Jangles
  • Bear Crawls
  • Squat Jumps

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 3×275#
  • 5×295#
  • 3×325#
  • 3×345#
  • 3×365#

Wasn’t going near the 5×1 @ 90+% and aggravating my back again. These felt better than the lifts a couple of weeks ago, so I’d say treatments are working.

Conditioning

E2M

  • 7 Squat Clean Thrusters (“Cluster”)

* You have 1 minute to complete and 1 minute to rest. Start at 135# and add 5# each new set.

I made it through 150# and got stuck in the hole with the 5th rep of 155#. So that’s 4 full sets plus 4 reps. Pretty brutal. Happy to be able to go through that pressing movement though, because yesterday I couldn’t even shoulder press a PVC pipe!

2014-03-06-sq-cl-thrusters

5 Rounds

  • 10 Pull-ups
  • 10 Wall Balls (20#, 10′ target)

Pull-ups didn’t feel the greatest even doing just the kipping variation instead of butterfly to take some strain off the shoulder by eliminating the bottoming out. I had to break up sets quite a bit after the first 10 unbroken. Finished in 4:55. I could feel some weakness in the shoulder doing wall balls too, but did those unbroken without a problem.

Felt good to be able to participate fully with the class. First time in 2 weeks I haven’t had to substitute any movements.

Over to Kevin’s at 6pm for a squat session.

Reverse Hyper

  • 3x15x50#

Nice and light. Figured it would be good after deadlifts today.

Then I did Crossover Symmetry Activation (8 reps). I used blue (heavy) and yellow (light) for bands, except had to use the lightest green band on my right side for the 90/90 because the yellow was killing my shoulder.

Back Squats

  • 20×45#
  • 8×155#
  • 5×225#
  • 5×255#
  • 3×285#
  • 10:00 EMOM 1×305 (rapid fire!)
  • 10×225#

Worked up a good sweat with the set of 10 at the end.

Finished up with Crossover Symmetry Iron Scap. I used the red bands for Tiger Walk and Bear Hug and green for all of the rest. Super light, but with the injured shoulder it was plenty and I did double the reps for everything.

Quad City

I guess I’m just getting old or getting used to the early bed times. 9am for the 5th day this week. Feeling good though.

Warm-up

“Whip It!”
Play the song by Devo. Do jumping jacks throughout and then a burpee each time they say “whip it” during the song. Be careful not to mistake “whip”, which they say on its own several times. We were definitely warmed up after this.

Strength

Bench Press 5×1 @ 90%+

  • 10×45#
  • 5×135#
  • 3×185#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#

Davy, Shaun, Matt, and I rotated through on the same bench. Ran out of time, but I think we were all pretty much done at the end there. Just 5# shy of my PR, so I’m happy with that. Didn’t have my right arm lagging behind like I used to, but my right elbow issue went away in the last couple of months too, so maybe it was related. My left arm actually was a bit behind on that last lift today.

Accessory

12:00 EMOM

  • Odds: MAX unbroken strict ring dips
  • Evens: MAX unbroken strict pull-ups

Went 15-10-6-7-5-5 on dips and 9-5-5-5-5-4 on pull-ups. Pathetic numbers for pull-ups.

Conditioning

21-15-9

  • OHS (95#)
  • OH Lunges (95#, total reps – not each leg)

Fuck! Fuck! Looking at this I figured wrists would be a limiting factor, but that was the least of my worries during the workout. I did the first 21 OHS unbroken with my shoulders shaking all over the place for the last 5 reps, and holy shit was that a mistake. I’ve never felt a burning in my quads during a metcon like this one. I’d get down into a toes squat to rest when taking breaks and that even felt horrible. Brutal brutal workout. I managed to power through the sets of 9 unbroken with a short break between movements and finished in 9:25.

Midline

7:00 EMOM

  • 12 V-Ups

Good core burn in the last 2-3 rounds.

Early to Bed

I was exhausted early again last night so went to bed shortly after 10 and then in for the 9am class again.

Warm-up

  • 3 Rounds
    • 20s Bear Crawl
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
  • 10 Burpees

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5x3x315#

Was programmed to be 5×1 @ 90+% but my back is still jacked from trying to do heavy triples on Friday. First set at 315 started to feel tight in that area, so I just stuck with that weight for every set.

Accessory

12:00 EMOM

  • Odds: 8 Pendlay Rows (135#)
  • Evens: 15 Band pulls (purple band)

Supposed to use 40% of max deadlift for the rows. Haha! I’m not sure I could row that much for 1 rep. 135# was plenty and still a struggle for the last couple reps each set.

Conditioning

20:00 EMOM

  • 4 Thrusters (75#)
  • 4 Pull-ups
  • 4 Burpees

Another choose your own adventure between 3-5 reps of each. Matt tried it with 5 yesterday and was terrible, so 4 it was for me. Was finishing rounds in 30 seconds at the beginning, but up around 43 seconds by the end. I was getting done with my thrusters in 8 seconds from start to finish. With a tighter kip and using the hips, pull-ups didn’t fatigue and felt good through all 20 minutes. Transitioning between movements slowed and my burpees got slow, which brought my times down. Rough workout; a real mental grind in the second half.

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

60 Day Lifting Challenge – Week 7 Day 3

2014-crossfit-gamesI’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Like night and day compared to yesterday. Made everything.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Gymnastics

5:00 EMOM

  • 5 Strict HSPU

5:00 EMOM (no rest)

  • 3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

  • Buy-in: 500m Row
  • 6 Rounds
    • 5 Pull-ups
    • 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

  • 3 Strict Pull-ups
  • 20s Handstand Hold

Muscle Clean

  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

  • 5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

  • Odds – 10 Pistols
  • Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

  • 3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
  • DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy

60 Day Lifting Challenge – Week 2 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Got everything done in the morning.

Warm-up

  • Handstand practice
  • 45# Snatch positions
  • 2 Snatches (65#)
  • 5 Snatch Presses (65#)

Tried some free-standing handstands without much success, so I kicked up to the wall and then worked on taking my feet off the wall for a few seconds at a time.

Snatch

20131212-101529

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 3x1x170#

I missed 170# on the first set, so went again and missed again. I need to learn to just move on. An attempt is an attempt. I made the lift on the next two sets.

Jerk Footwork (Demo Video)

Was supposed to do these before the snatches, but I didn’t realize I skipped them until halfway through my sets. So I did some before the C&J, and mixed some in between sets.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Jerks were feeling really weak today. My wrists were already getting pretty sore yesterday from all of the jerk volume. I missed the clean on my last set of the day. Just pooped right out!

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2x2x280#

I wasn’t real confident about squatting after the other lifts, but they actually felt ok after getting into a set or two. I had to dump the last rep of the day, but I got the first rep of the set. I’ll take it.

Gymnastics

10:00 EMOM

  • 3 Strict Pull-ups
  • 3 Strict Ring Dips

Felt good to get some of these in.

Conditioning

5 Rounds

  • 5 Wall Climbs
  • 10 Broad Jumps (5’+)
  • 15 Sit-ups

My goal was to keep moving. The wall climbs weren’t nearly as bad as I was expecting with shoulders as dead as they were. Finished in 12:15.

Looking forward to some rest. Won’t lift next until Saturday afternoon and I’m getting a much-needed massage tomorrow.

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

  • 45# Position Drills
  • 2 x 3 @ 95# Power Snatch
  • 3 @ 115# Power Snatch
  • 3 x 3 @ 115# 3-Position Halting Snatch Deadlift
  • 2 x 3 @ 135# 3-Position Halting Snatch Deadlift
  • 3 x 3 @ 75# High Hang Power Snatch w/ no dip
  • 2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

  • 2 @ 160#
  • 2 @ 185#
  • 2 x 1 @ 200#
  • 1 @ 210#
  • 1 @ 225#
  • 1 @ 255# (PR)
  • F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

  • 5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

  • 15 Pull-ups
  • 15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.