Tuesday..
Dynamic warm up
Run 1 mile
8:00
3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
Pull-ups
5 sets of 7
-last couple were broken up and difficult.
-have to keep chipping away at these.
Met-con
30-20-10
wall ball 16#
push ups
-tried to push thru this quick.
-felt solid.
-pretty gassed at the end...
Plyo
Foam roll
-off to the salt mine..
Showing posts with label pull-ups. Show all posts
Showing posts with label pull-ups. Show all posts
Tuesday, June 17, 2014
Monday, May 3, 2010
monday
yeah monday! great.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
slept like crap. hot last night but didnt want to put the air on. should have. too warm in the house.
up with the alarm and snoozed it. little late getting to the gym
treadmill warm up
run 2 miles
good pace. right heel stiff and painful for the first 3/4. kicked up the pace and finished strong
strength warm up
3 rounds
10 push ups
10 sit ups
10 squats
little stiff on these. not super spry this am. attribute some of that to poor sleep.
wod
make up wod from sunday
21-15-9
95# squat snatch
chest to bar pull ups
used 75# on the bar otherwise rx'd
snatches were brutal and felt like they took forever. form was all over the place. had to break the sets up.
pull ups were fine but had to break them up due to fatigue from the snatched.
no real fire this am. sluggish
13min +/-
was totally cooked at the end
yeah monday! not really but whatever.
got other stuff in my head today. need to clear it out and move on.
Monday, March 15, 2010
Monday double up
monday hooray! hey its a new week!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
still raining after 3 days. yuck. this weather really gets me down.
figured since i took yesterday off i would double up this am.
warm up
run 1 mile
on treadmill. decent pace. right foot still not right but better.
strength
wanted to make up the weighted pull-up wod from Sunday some moved right into that.
couldn't find the belt to hang plates from in the gym. argh. somebody must have pilfered it. little bastards! figured i would use dumbbells between the legs. old school style baby!
10- body weight- warm up
5- 35lb
1 -45
1-55
1-65
1-70
1-75
1-80
1-90
should have started higher. nest time i will bring in the vest so i can get 80# in the vest and then use dumbbells up from there. should be able to get over 100. these felt good.
wod #2
figured i would squeeze in this am's wod as well
amrap 20 minutes
15- back extensions
15- knees to elbows
15- 95# overhead squats
used a 90# bar for the ohs only cause it was convenient. otherwise rx'd
got 5 rounds. might have been a minute over but was using wall clock. got blocked a few times on a piece of equipment so lost a few seconds there.
this was a blaster. a real scorcher! really enjoyed it. the last couple rounds were full on mental grinders. all the OHS were unbroken as were the back extensions. had to drop off the bar on the last 2 sets of k2e right around 10. just fatigue.
i was wiped when i finished this. soaked and destroyed. awesome wod! glad i was able to sneak it in.
monday. new week. hoorah!
Friday, February 19, 2010
Friday!
oh yeah. up and at it early today and what a way to start the day! great mainsite wod today. a reall crusher!
warm up
run 1.5 miles
just ran. felt good and kept the pace reasonable but good.
strength warm up
thrusters
10x45
10x45
10x45
6x95
4x115
figured i would use these sets to get the blood flowing and get ready for the wod.
seemed to work well. by the time i was ready to load the bar i felt pretty loose and ready to rock.
WOD
5 rounds
max rep thruster 2/3 bodyweight
max rep pull-up
this was like and uber-fran.
set up the bar with 135lb. rx'd with 3lbs added for good measure!!
8-21
6-17
6-17
5-11
4-11
first set of thruster was good but got heavy toward the end. the first set of pull-ups blew me away. 21 was way more than i thought ti would get but they just flew by.
2nd and 3rd set the thrusters got heavy in the push press. failed on rep 7 to lock out on both those rounds. pull-ups still felt good. moving my bodyweight well.
rounds 4 and 5 were survival. the thrusters were hard and couldn't lock out 6 on round 4 and after 4 on round 5 i knew i was done. the pull ups after those rounds really fell short but i was feeling it hard at that point.
used about 2 minutes rest between sets. didn't keep and eye on the clock but it seemed to work out that way over all. moved right from thrusters to pull-ups. minimal rest here.
this was a beast of a workout and an awesome one at that. very cool!
great way to start a friday.
tomorrow will be mainsite rest day and i think i will try to get a cfe workout in and maybe some bodyweight stuff. really blasted from linda and now this!
peace
warm up
run 1.5 miles
just ran. felt good and kept the pace reasonable but good.
strength warm up
thrusters
10x45
10x45
10x45
6x95
4x115
figured i would use these sets to get the blood flowing and get ready for the wod.
seemed to work well. by the time i was ready to load the bar i felt pretty loose and ready to rock.
WOD
5 rounds
max rep thruster 2/3 bodyweight
max rep pull-up
this was like and uber-fran.
set up the bar with 135lb. rx'd with 3lbs added for good measure!!
8-21
6-17
6-17
5-11
4-11
first set of thruster was good but got heavy toward the end. the first set of pull-ups blew me away. 21 was way more than i thought ti would get but they just flew by.
2nd and 3rd set the thrusters got heavy in the push press. failed on rep 7 to lock out on both those rounds. pull-ups still felt good. moving my bodyweight well.
rounds 4 and 5 were survival. the thrusters were hard and couldn't lock out 6 on round 4 and after 4 on round 5 i knew i was done. the pull ups after those rounds really fell short but i was feeling it hard at that point.
used about 2 minutes rest between sets. didn't keep and eye on the clock but it seemed to work out that way over all. moved right from thrusters to pull-ups. minimal rest here.
this was a beast of a workout and an awesome one at that. very cool!
great way to start a friday.
tomorrow will be mainsite rest day and i think i will try to get a cfe workout in and maybe some bodyweight stuff. really blasted from linda and now this!
peace
Friday, January 29, 2010
make ups?
happy Friday! although i will be working tomorrow so whatever that means!
back to business as usual. opened the mainsite WOD this am and thought about it a little. decided that i would make up one of the strength WOD's that i missed while in Florida. no offense to coach and i need to work my HSPU's but needed a strength workout this am.
picked the deadlift/pull-up WOD from Sunday.
treadmill warm-up
1/4
1
1/4
mixed this up a bit. did the standard 1/4 mile warm up walk/jog to get the legs moving and heart rate up a little since it is early in the am. moved into the mile and worked on an increasing pace. started at 8:50 or so and brought it down to 8:00 pace for the last quarter. instead of a walk/jog 1/4 to finish it off i jogged at a 10min pace. this felt good and keep the blood flowing a bit. will be adjusting this in the weeks to come. may need to boost the length of the run warm up a bit. really need another half hour in the am. other option is to start doing some doubles and picking up a run or CFE workout in the pm after work. will tweak this in the coming weeks.
strength warm up
3 rounds
15 dips
15 squats
felt the squats from yesterday and the last set of dips was a little harder effort. moved thru with no rest. kept a good pace for the 3 rounds
deadlift warmup
10x45
10x135
8x185
WOD
225# deadlifts/pull-ups
i edited this slightly from rx'd to fit time and to keep it a bit more metabolic.
15 dl's
40 p/u
12 dl's
30 p/u
9 dl's
20 p/u's
6 dl's
10 p/u's
my grip is the biggest issue on the deads. it starts to slip a little and i end up holding the bar with my fingers. played with it a little and may have worked it out. deads felt strong. had to break them up a little due to grip slip and needed a little rest on some of the later sets. all in all happy with the deads. lower back a little tweaked and started to feel it on the last few sets. need to stretch it out. might be due to sleeping in a weird bed and being jammed into an airplane. may put the chiro back in my schedule as well.
cashed out with a set of 10x135 deads. want ed to hold good form and blast the grip. mission accomplished.
the pullups were hard. hands were sweaty and were slipping on the bar. may pick up some wrist bands. as retarded as that sounds might help keep my hands dry. broke the pull-ups into sets of 10/8/5 or whatever i could blast out before my grip fell apart. these were hard but i expected that.
took roughly 25 mins to work thru this and i was shot at the end. had to walk from one side of gym to the other to get to pull up bar.
weighed in at an even 200 this am. at 5-10 this is still a little heavy but i have added a bunch of muscle. i would be happy at 195/190 with a greater strength to weight ratio. just want to lean out a little and get a bit better in met-con/endurance. definitely seeing a lot of improvement and crossfit is responsible for that.
peace
back to business as usual. opened the mainsite WOD this am and thought about it a little. decided that i would make up one of the strength WOD's that i missed while in Florida. no offense to coach and i need to work my HSPU's but needed a strength workout this am.
picked the deadlift/pull-up WOD from Sunday.
treadmill warm-up
1/4
1
1/4
mixed this up a bit. did the standard 1/4 mile warm up walk/jog to get the legs moving and heart rate up a little since it is early in the am. moved into the mile and worked on an increasing pace. started at 8:50 or so and brought it down to 8:00 pace for the last quarter. instead of a walk/jog 1/4 to finish it off i jogged at a 10min pace. this felt good and keep the blood flowing a bit. will be adjusting this in the weeks to come. may need to boost the length of the run warm up a bit. really need another half hour in the am. other option is to start doing some doubles and picking up a run or CFE workout in the pm after work. will tweak this in the coming weeks.
strength warm up
3 rounds
15 dips
15 squats
felt the squats from yesterday and the last set of dips was a little harder effort. moved thru with no rest. kept a good pace for the 3 rounds
deadlift warmup
10x45
10x135
8x185
WOD
225# deadlifts/pull-ups
i edited this slightly from rx'd to fit time and to keep it a bit more metabolic.
15 dl's
40 p/u
12 dl's
30 p/u
9 dl's
20 p/u's
6 dl's
10 p/u's
my grip is the biggest issue on the deads. it starts to slip a little and i end up holding the bar with my fingers. played with it a little and may have worked it out. deads felt strong. had to break them up a little due to grip slip and needed a little rest on some of the later sets. all in all happy with the deads. lower back a little tweaked and started to feel it on the last few sets. need to stretch it out. might be due to sleeping in a weird bed and being jammed into an airplane. may put the chiro back in my schedule as well.
cashed out with a set of 10x135 deads. want ed to hold good form and blast the grip. mission accomplished.
the pullups were hard. hands were sweaty and were slipping on the bar. may pick up some wrist bands. as retarded as that sounds might help keep my hands dry. broke the pull-ups into sets of 10/8/5 or whatever i could blast out before my grip fell apart. these were hard but i expected that.
took roughly 25 mins to work thru this and i was shot at the end. had to walk from one side of gym to the other to get to pull up bar.
weighed in at an even 200 this am. at 5-10 this is still a little heavy but i have added a bunch of muscle. i would be happy at 195/190 with a greater strength to weight ratio. just want to lean out a little and get a bit better in met-con/endurance. definitely seeing a lot of improvement and crossfit is responsible for that.
peace
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