Pullups

All posts tagged Pullups

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

WOD – Helen

Posted by bronick on June 29, 2010
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WOD:

Work technique on something you suck at for 10-20 minutes.

“Helen”
3 rounds for time:

  • Run 400 meters
  • 21 KB swings (1.5 pood)
  • 12 Pull Ups

RESULTS:
Double-unders & handstands
14:33 (Rx)

I’ve kinda got double-unders, at least better than I use to in the past… but not by doing them “properly”. I do a really big hop and bend my knees, which you’re not suppose to do. Just a bigger bounce and faster rope, so that was was I was working on. And the handstands where just for fun because everyone else was trying them too ;-)

As for Helen, she whooped my ass… I broke things up into set (6+6, 10+11, 4+4+4,  7+7+7, etc…) and didn’t do anything unbroken, but it got me through the workout. I was worried about the KB swings as those bothered my back last week, but I was ok today. I was tempted by the 1 pood, but glad I stuck with the Rx weight.

WOD – Box Jump, Front Squats and Pullups

Posted by bronick on June 28, 2010
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WOD:
Go for a 1 rep max height box jump

15-12-9-9-12-15 of:

  • Front Squat 135#’s
  • Pull Ups

RESULTS:
3 1/2 feet … no bad.  Couldn’t quite get the next plate, got my toes on it, but not on top of it.

17:24 @ 105# … as usual, my front squats sucked ass and I didn’t get an rounds unbroken. But I think it was good weight for me and I got good workout.

WOD – Max Deadlift and Metcon

Posted by bronick on June 21, 2010
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WOD:
Find your 1 Rep Max Deadlift

5 Rounds for time of:

  • 20 Double Unders
  • 15 Pull Ups
  • 10 2 pood KB Swings

RESULTS:
375# PR
21:28 @ 1.5 pood

So funny thing with the deadlift… my previous PR was 365# and the last time I was only able to get up to 345# (failed at 355#). So I loaded up the bar with 365# and then added 1/2# plates and got a new PR of 366# ;-D Everyone thought it was pretty classic. But then I went and swapped the 1/2# for 5# and got 375#… Woo Hoo!

As for the metcon… it sucked. The double under attempts took me forever and I attempted the 2 pood KB which was a bad idea. Recently KB swings have been bothering my back and that didn’t help. I actually stopped and laid on the floor twice during the workout. They said it should have been a sub 10min workout…. ya not so much for me. But I finished.

WOD – Bench Press + AMRAP

Posted by bronick on June 17, 2010
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WOD:
Bench Press
5-5-5-5-5

As many rounds as possible in 10 minutes of:

  • 10 Jumping Pull Ups (wrist at the height of the bar)
  • 15 Push Ups
  • 20 Box Jumps 20″

RESULTS:
135-135-145-150-155
5 + 10 pullups & 12 pushups

I was debating on doing the back squats again instead of the bench press, but I must have done something to my back yesterday as during KB swings in the warm up it started bothering me. So I decided, better save than sorry and went with the bench press…. and was outside… Sun’s out Guns out as Jason said ;-)

As for the met-con, I actually liked this one… aside from having to do pushups after the bench press, it went pretty well. With the shorter box I am able to get into a rhythm and go pretty quickly. Same with the pullups. But those pushups…. ugh. It was like 1,2,3,4,5,..6,7,……8,……..9,….. etc……………… But I eventually made it through them.