Pullups

All posts tagged Pullups

2011-02-16 WOD + Burpees Day 78

Posted by bronick on February 16, 2011
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WOD:

Max Rounds in 3 Minutes:

  • 5 Shoulder to Overhead @ 95#’s
  • 5 Burpees

Rest 1 minute, Max Rounds in 3 minutes:

  • 5 Sumo Deadlift High Pulls @ 95#’s
  • 5 Pull Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • 5 Front Squat’s @ 95#’s
  • 5 V-Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • Burpees

RESULTS:

5, 4+3, 4+9, 40

The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D

Burpees Day 78

65 (during WOD) + 13 (post WOD) = 78 burpees done.

2011-02-02 WOD – Speed Squats, 10min AMRAP, and Burpees Day 64

Posted by bronick on February 2, 2011
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WOD:

Speed Squats (Sets of 3 at a heavy but controllable load for 10 sets)

Max Rounds in 10 minutes of:

  • 10 Jumping Pull Ups
  • 5 Power Snatches @ 115#’s

RESULTS:

135# – 275# low-bar back squats
8 rounds (Rx)

For the squats, Jason went over high-bar v.s. low-bar back squats and most of us ended up trying out the low-bar back squat which we haven’t done before.  Definitely felt different, I could really tell that it was working the legs different as can usually feel it in my quads. But the low-bar uses more of the gult-ham. We started at 135# and then stuck with 275# for the last few sets since that is where we started to slow down.

For the metcon, I felt pretty good about this one. I’m glad I stuck with Rx for the snatch, Even though I wasn’t able to string them directly together (i.e. not drop the bar), I think I was pretty good with getting back on the bar quickly (at least for the first few rounds). The original workout called for normal pull-ups, but Jason changed it to jumping to help keep the intensity up.

BURPEES:

64 done before heading home from the gym.

2011-01-26 WOD: 4 rounds + Burpees Day 57

Posted by bronick on January 26, 2011
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WOD:

  • 12 Ring Dips
  • 33 Air Squats
  • 18 Pull Ups
  • Sprint Roughly 75 meter’s
  • 9 Burpees
  • Sprint Back

Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.

RESULTS:

19:45 (sub thin band on ring dips)

Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.

This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.

Burpees Day 57:

36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done

2011-01-06 WOD – Deadlifts and 15-10-5

Posted by bronick on January 6, 2011
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WOD:
Deadlift 1 Rep Max

Then 15-10-5:

  • Pull Ups
  • Power Snatches @ 95#’s

RESULTS:

385# (PR by 10#)
6:02 @ Rx

In spite of my legs still being quite sore from Monday, I was happy to get a PR on the deadlift. Granted it was only 10# and didn’t compare to some of the other 30# PRs which happened in the class, it was still a PR and its more than double my body weight.

The met-con was short, but rough… mainly the 2nd round (10 reps). I actually managed to do the first 15 pullups unbroken which was great for me. However it took me 3 set to do the 10 reps and it sucked cause I was using a high bar which I had to jump up to each time. Last round went pretty quick.

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.