Pullups

All posts tagged Pullups

WOD 2014-03-07 – Open 14.2

Posted by bronick on March 7, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/140/norcal-crossfit-mar-7th-2014
http://games.crossfit.com/workouts/the-open/2014

Open WOD 14.2:

  • 3 min to complete 2 rounds:
    • 10 Overhead Squat (95#)
    • 10 Chest-to-bar Pull-ups
  • If you completed 2 rounds… next 3 min to complete 2 rounds:
    • 12 Overhead Squat (95#)
    • 12  Chest-to-bar Pull-up
  • If you completed 2 rounds… 3 min to complete 2 round: 14, 14
  • If you completed 2 rounds… 3 min to complete 2 round: 16, 16
  • etc…

Open Results: 14 reps in 3 minutes

Actual Work:

  • 3 minutes: 10 overhead squats + 4 chest-to-bar (and many attempts)
  • 3 minutes: 10 overhead squats + 10 kipping
  • 3 minutes: 10 overhead squats + 10 kipping + 4 overhead

Since I knew this was going to be a short workout based on the Open standards, I opted to to continue working. The coaches said they wanted us to scale to be able to complete 3 rounds, but since I couldn’t scale for the Open, I did what I could and then continued on to make 3 rounds total.

WOD 2014-02-24

Posted by bronick on February 25, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/127/norcal-crossfit-feb-24th-2014

Buy-in: Max strict pull-ups

WOD:

  • 5 rounds:
    • 15 push-up
    • 10 box jumps (24″)
  • rest 2 minutes
  • (added by coaches) 50 burpee box jumps or 5 rounds:
    • 10 burpees
    • 10 box jumps (24″)

Buy-out: Max kipping pull-ups

Results:

  • 4 banded pull-ups
  • Part A – 9:34, Part B- 24:48 (13:14)
  • 7 kipping pull-ups

Burpee box jumps suck… that is all.

Fuel Challenge Benchmark (Finish)

Posted by bronick on February 9, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The follow-up benchmark for the end of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 25 reps  w/20min cap

So it was an improvement over the start benchmark  (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.

I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.

WOD 2014-01-21

Posted by bronick on January 22, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

Fuel Challenge Benchmark

Posted by bronick on January 5, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The benchmark for the start of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 17 reps (20min cap)

Having been eating like crap and not making to the gym… not surprised by this, but still kinda disappointed in myself. I probably should have scaled the pull-ups, as those took a lot out of me and most of the time.

2012-01-10 WOD – Back Squats + 5 rounds

Posted by bronick on January 10, 2012
Posted in: WOD. Tagged: , .

WOD:

1 rep max back squat

Then, 5 rounds of

  • 5 squats (@1.5 bodyweight)
  • 10 chest-to-bar pull-ups
RESULTS:

Back Squat: 295, 315(f)
5 Rounds: 7:47 @ 175# (scaled weight, and std kipping pull-ups)

COMMENTS:

Figured I’d post this one since it included a 1 rep max. I had no clue what back squat was going into this, but apparently it was 295# which I’ve gotten last 2 two times I’ve gone for max back squat (which are from over a year ago). I’ll be adding this to my PR page, so I have a reference for the next time.

2011-11-15 WOD: Deadlifts + 10min AMRAP

Posted by bronick on November 16, 2011
Posted in: WOD. Tagged: , , , .

Doing much better this week after the first day than last week. For the deadlifts, I didn’t hit a PR but I feel like I did pretty good for the first time doing heavy deadlifts in quite a while. As for the AMRAP, I pretty much sucked at it and didn’t get a good workout. The sit-ups screwed me over, as my abs kept cramping up and so they took me forever. It was kinda sad when after one of the prowler pushes, I started on sit-ups and didn’t finish them before the next prowler push (which was about 1min). Ugh. This lead to a very low number of rounds and not much intensity.  I probably should have done some other stuff after the workout to make up for it, but since it was already 7:30 I decided to head home and get some dinner instead.

As for food… been doing pretty good with the exception of my coffee. I actually skipped dinner on Monday since I didn’t get home from the gym until 9pm and decided to hit the bed early instead. Last night was butternut squash soup and some turkey meatballs w/ asparagus … yum!

WOD:
1 rep max deadlift

10 minute AMRAP:

  • 5 pull-ups
  • 7 push-ups
  • 10 sit-ups

Every 2min, prowler push

RESULTS:

Deadlift 355#
10min AMRAP: 4 rounds + 12 reps

2011-02-26 WOD – 15min AMRAP

Posted by bronick on February 26, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

15 min AMRAP:

  • 10 Super Pull Ups (pull up and jump to the bar attached above it)
  • 10 Right Arm snatches with either a heavy KB or DB
  • 10 Left Arm snatches with either a heavy KB or DB
  • 10 Front Squats with the object you are using for the snatches

RESULTS:

4 rounds + 3 pullups @ 35# DB

Ok, let me just say idea the super pull-up… crazy. I tried one before the workout… made up to the bar, but my hands slipped off. So I stuck to regular pull-ups (not even chest-2-bar) after yesterday’s workout. It was a good little workout and I managed to spill some blood. Apparently my hands are too delicate for 2 days of pull-ups ;-P

This was the “bring a friend” class that we have at the gym every Sat, so I this time I finally brought a friend… Trung from the Renegades decided to come give CrossFit a go…. he survived ;-)

 

2011-02-25 WOD – Deadlifts and surprise workout

Posted by bronick on February 25, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Heavy deadlifts … 1 rep max … top 1/2 of the lift.

Then 20min AMRAP (made up on the spot):

  • 15 pullup (chest-2-bar)
  • 30s L sit

RESULTS:

415#
4 rounds + 5 pullups

For the deadlifts, to work something different we worked on only the 2nd half of the lift so the bar started just below the knees (stacked plates on the floor). From here you can do a heavier load, and I did… normal deadlift PR is 385# but I got  bit more than that today and made it over 400#!

As for the met-con, it didn’t sound so bad at first… I started good the pull-ups doing chest-2-bar, but that didn’t last to long. 30s L-sits really suck, everyone was basically doing 5 second sets so they took forever. Was definitely a different type of workout, but was still workout.