Pullups

All posts tagged Pullups

2011-01-04 WOD – Front Squats and Maura’s AMRAP

Posted by bronick on January 3, 2011
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WOD:

65 Reps of Front Squats @ 135#’s
These should be fast and intense, break the sets up like we do for speed back squats.

Maura’s One year Anniversary workout at the gym:

As many rounds as possible in 15 minutes of:

  • 10 KB Swings @ 1.5 pood
  • 8 Wall Ball Shots
  • 4 Pull Up’s
  • 2 Power Clean @ 225 or whatever is “heavy” for you.

RESULTS:

53 reps @ 135#
5 round @ 165#

Why is it always speed squats when I start back at the gym… I don’t think these ones where quite as bad the back squats the last time, and unfortunately I ran out of time so only completed 53 of 65 reps.

As for the metcon… ugh. I’m really out of it and really sucked at it. First off I tried to go to heavy on the cleans @ 185# and had to drop to 165# after two failed attempts. Worked fine before the workout, but after the pull ups I just couldn’t get it. And once by back started to bother me I think I let it get to more than it should…. you know how it works, once you start thinking about something, it just becomes more and more apparent. This is one of those mental things I haven’t been able to work past, I give up and give into excuses to easily :-(

That being said…. I was still pretty well spent after the workout.

I really need to find some motivation again…

2010-12-02 WOD – Pull-ups and Wallballs

Posted by bronick on December 2, 2010
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WOD:
Muscle Up Technique Work

As many rounds as possible in 20 minutes of:

  • 5 Chest to Bar Pull Ups
  • 10 Wall Ball Shot’s

RESULTS:

13 rounds + 5 Pull-ups

So Jason finally convinced me to start attempting a muscle-up. I’ve never really attempted them yet since I’m not so good with the ring dips or the false grip. But my false grip is getting better and so are the dips… so I kept raising the rings up until I was actually attempting them… didn’t quite make them, but getting closer.

As for the metcon, chest-to-bar really suck… but I have to say, doing them on a taped bar is so much better for me (aside from the tear of the hand). I was actually able to hold onto the bar without any issues. I switched to a tapped bar towards the end when I was only getting 3 or so pull-ups on a normal bar even with chalk.

2010-11-16 WOD: Body Weight Bananza

Posted by bronick on November 16, 2010
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WOD: Body weight bananza!!!!

Max Rounds in 7 minutes of:

  • 7 Push Up’s
  • 10 Sit Up’s (anchored preferred for speed)

Immediately after, Max Rounds in 7 minutes of:

  • 4 Pull Ups
  • 8 Jumping Lunges

RESULTS:

10 rounds,  11 rounds

Not to bad. Jason said to aim for 10 rounds, so I’m pretty happy.  Although I still need to work on my push-ups, they really do kinda suck. Also my kip is little off. Only having to do 4 pull-ups made it manageable, but doing more I get out of rhythm and have to restart.

And for those who hate math… that ended up being 70 push-ups, 100 sit-ups, 44 pull-ups, and 88 lunges in 14min.

2010-11-10 WOD FGB-style

Posted by bronick on November 10, 2010
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WOD:

Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.

Repeat for a total of three rounds:

  • Pull ups
  • Sit ups
  • Power snatch at 75 pounds
  • Rowing
  • Sumo deadlift high pull 95 pounds

RESULTS:

72/60/54 = 186

Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely  made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.

WOD – KB and Pull ups

Posted by bronick on October 20, 2010
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WOD:
5 Rounds:

  • 10 2 pood KB Swings
  • 10 Pull Ups

RESULTS:
7:14 @ 1.5 pood
Ass Kicker: 2000m team row = 250m x2 per person

So there weren’t enough 2 pood kbs, so I happily used the 1.5 pood instead which turned out to be a good weight for the workout for me. Every time I try 2 poods, I get a few swing and then I’m done.

The workout it self was a quick little burner, but what did me in was the rowing sprints afterwards…. I was wrecked after these and sat around for almost 1/2 hour recovering. But our team did finish first. I was the last one to row, so of course it was all out… I think I was around or under 1:30 (500m pace) for most of it.

WOD – AMRAP – Pullups, Pushups, and Box Jumps

Posted by bronick on October 12, 2010
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WOD:
As many rounds as possible in 20 minutes of:

  • 5 Pull Ups
  • 7 Push Up’s
  • 10 Box Jump’s

Every other minute sprint 200 meter’s.

RESULTS: (@ CFMV)
11 rounds

I don’t know what it was, but something hit me really hard during this workout and I was done afterwards. I sat in the parking lot drinking water and my protein shake for a good 15min or so I think. We did finish up with an all out sprint after the 20min as well.

Here’s a pic from the site of me hit the box jumps (which I actually was able to crank out pretty well, except when right after the run):

Box Jumps

Box Jumps

WOD – Push press and muscle-ups

Posted by bronick on September 16, 2010
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WOD:
Heavy Push Press 2-2-2-2-2

15-10-5:

  • Shoulder to overhead @ 135
  • Muscle Up’s

RESULTS:
95-115-135-145-155(f)
14:37 @ 115# and subs 2 pullup + 2 ring dips

I’m getting better at the front squat position and I can actually get it to rest on my shoulders. However, still not very comfortable with it and getting back into the full grip above my head and back down to the front rack. So for the metcon I did do the death and I also had to sub the muscle with 2 pullups and 2 ring dips (w/ band) for each 1 muscle up. Let me just say the first round of 15, 30, 30… was brutal.

WOD – Front Squat and Pullups

Posted by bronick on September 14, 2010
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WOD:
Front Squat: 5-5-5-5-5 (work for those last few reps)

Max Rounds in 10 minutes of:

  • 7 Pull Ups
  • 7 Front Squat’s @ 115#’s

RESULTS:
95-135-155-185-205-215(f)
8+4 @ 105#

I’m getting better at the front squat position, but still got a ways to go. I think I did good with the scaling and the weight worked pretty well for me until the the later in the workout. There where a few times where I did the last few reps of the front squat weight-room style, i.e. crossing my arms in front of me because the bar slipped off my all my fingers but didn’t want to have to clean it again ;-)

WOD – Fran (Workout of the Week)

Posted by bronick on August 11, 2010
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WOD:

“Fran”… 21-15-9

  • Thrusters (95#)
  • Pull ups

And then…
Deadlift your body weight for max reps…ONE SET.

RESULTS:
12:29
13 @ 185#

So I was debating on going Rx or dropping down to 75#, decided to stick with the 95#… probably shouldn’t. My thruster technique still isn’t up to par to get the more than few in a row at that weight. Oh well, one of these days I will learn to scale properly ;-P