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Posts Tagged ‘JumpingPullUps

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“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

 
Time: 0:34:00.3

Notes
Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.

Food

  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]

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Warm-up
100 skips
60 steps rope-run
40 skips
10 double-unders
20 skips
10 double-unders
20 KB swings @ 16kg
10 push-ups
20 air squats
10 push-ups
10 1H swings @ 16kg each side
10 KB press @ 16kg each side

Exercise Sets/Reps/Dist Weight/Time
Power clean 5×2 reps 50 kg
Power clean 5×2 reps 52.5 kg
Vertical Leap 4 reps 0 kg
Jumping Pullups 4 reps 0 kg
Plyo push-ups 4 reps 0 kg
Time:

0:10:00

Rounds:

11 2/3

 

So…
Returning to pull-ups could be tough … or it could be that you shouldn’t try to pull-ups on garden arches made of concrete rio rods. Big focus on speed and power here. The power cleans felt good but rather than load up to a 2RM I want to add weight across each session.

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SATURDAY 080920
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders

Time:

0:31:16.2 PB!
Old PB: 32:14

 

So…
Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.

Food

  • Oats w pear, almonds, protein [5]
  • Tea
  • Chicken salad w mustard mayo [~3]
  • Coffee
  • Tuna, apple, almonds [2]
  • Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
  • Tea
  • Cottage cheese, banana, almonds [2]

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Filthy Fifty

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Jumping Pull-up 50 reps 0 kg
Swings 50 reps 16 kg
Walking Lunge 50 steps 0 kg
Knees to Elbows 24 reps (Rx: 50) 0 kg
Push Press 50 reps 20 kg
Good Mornings 50 reps 20 kg
Wall Ball 50 reps 11.5 kg
Burpees 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:32:14

 

So…
Fee got called in to work right before the K2Es, so I stopped the clock and came back to them a little colder than I should have. Managed on number 24 something painful tweaked in my right hip and I decided to be sensible and let the rest of them slide. I lost a bit of time dismantling my ‘box’ (stacked puzzle mat and plates) to make matting for the burpees. The burpees were tough and I dropped the push-up from all but the first 10 and the last 5. Tsk tsk tsk. By the way, it was 33° today.

Food

  • 5 block breakfast: Muesli, nuts, grapes, cottage cheese
  • 5 block lunch: Two avocado, tuna, spinach and tomato wraps
  • Nuts and grapes
  • Salad, ham and avocado

April 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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