Tag: Weighted Pull-up

Killer Medicine Ball Warm-up

Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.

Warm-up

30 yards down and back

  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Power Skips

5 rounds with 20# MB

  • 1m OH Lunges
  • 1m Sit-ups
  • 1m Front Squats
  • 1m Diamond Push-ups (on ball)
  • 1m OH Squats
  • 1m Rest

The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.

WOD

20-18-16-14-12-10-8-6-4-2

  • Burpees
  • Goblet Squats (50# KB)

The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.

Strength

5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.

For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.

I Get Knocked Down, But I Get-up Again

Today makes 4 days of CrossFit in a row, but my buddy is coming to town tomorrow for a couple of days of golfing, so I’ll get my rest tomorrow and Saturday. My quads are sore from the pistols, but otherwise I’m feeling good. I’ve been strict Paleo without any cheating since after the WOD on Monday night without any cravings.

Warm-up

50-40-30-20-10

  • Sit-ups
  • Star Jumps

Those star jumps really gas you. Did the warm-up in 9:52.

WOD

10 Rounds

  • 8 Quarter Get-ups (L)
  • 8 Quarter Get-ups (R)
  • 8 Burpees

The goal here was to do good quality get-ups and push hard through the burpees. I used a 40# DB and it was all I could handle. I managed to do all of them unbroken except for the last set with my left arm, which I had to do in sets of 6 and 2. Doing so many reps should help with shoulder stability in the OHS. I was flying through the burpees and didn’t feel like I slowed down until the last two rounds. My time was 24:23.

Strength

Every other minute, for 5 sets

  • 5 Weighted Pull-ups

I started with an 8# DB between my feet and did all 5 in a row. Move up to a 10# DB and 5 in a row again. For the last three sets I used a 12# DB, but had to break them down into 3-2, 3-1-1, 3-1-1.

Buh Bye CrossFit Full Strength

Today was my last workout at CrossFit Full Strength in Phoenix, AZ. I’m starting the drive back to Saginaw, MI later today after I pack and clean the apartment. I’m going to miss everyone here. It’s been a lot of fun making new friends and hanging out with the crew from the box. I’ve learned a ton of new movements and techniques. My strength has progressed more than I could have imagined over 3 months. Hopefully I’ll be back soon.

My hands are beat up from the last few days of pull-ups, T2B, and death by deadlifts. Oh look, more pull-ups today! Two off days are going to feel great.

Yesterday I went in for one last session at the chiropractor. He was able to get in and adjust my neck so much easier than even last Friday.

Warm-up

  • 90s-60s-30s
    • Sit-ups
    • Plank
  • 20 Supermans

Strength

4 Sets

  • 3-5 Shoulder Presses, 2-0-X-1 tempo
  • 90s Rest
  • 2-3 Weighted Pull-ups, 2-1-X-0 tempo
  • 90s Rest

I did a couple of warm-up sets today, starting with the bar for 8 reps and then 75# for 5 reps. Started with 95# for the working sets and moved up to 105#, 115#, and 125# for the full 5 reps each time. Last time we did this I was only able to get 125# up 3 times, so good progress there. I used an 18# KB for the first set of weighted pull-ups and did 5 reps because that’s what we usually do. I should pay more attention sometimes. Switched to a 25# KB the rest of the way and was able to stay in the 2-3 reps.

WOD

3 Rounds

  • 10 Pull-ups
  • 30s Rest
  • 15 KBS
  • 30s Rest
  • 20 DUs
  • 30s Rest

Not a timed WOD today, other than the rest periods, which was weird. I used a 62# KB for the swings and did well on pull-ups and DUs. No new tears on my hands and I did all 10 kipping pull-ups in a row on the last round.

I’ll be back in a few days. Hopefully I’ll be able to make it in to Survival Fitness on Saturday if I get home at a decent hour on Friday night. I know I’ll need the workout after 3 days of driving.