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Posts Tagged ‘PullUps

5RM check:

Conservative 5RMs using 3210 tempo (3-count concentric, 2-count pause, 1-count eccentric, 0-pause)

5x Squat = 50kg
5x Floor press = 45kg
5x Deadlift = 95kg
5x Press = 40kg
5x Pendalay Row = 40kg
1x Strict pull-up (Yikes! On the other hand, it was after all of the above.)

In the morning:
30 push-ups

 

In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups

 

Notes:
Goddamn 30kg felt heavy.

Warm up with KB complex @ 16kg KB.

8x 20:10 of

SDHP @ 20kg BB
Squat
Pull-ups
Push-ups
Sit-ups

Rest 10:00 between sets

SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103
Squat: 17 / 16 / 16 / 16 / 16 / 16 / 16 / 16 = 129
Pull-ups: 4 / 3 / 2 / 1 / 2 / 1 / 1 / 2 / 1 = 17
Push-ups: 8 / 6 / 6 / 5 / 4 / 4 / 3 / 3 = 39
Sit-ups: 8 / 8 / 7 / 7 / 7 / 7 / 7 / 7 = 58

Cool down with a jog around the block.

I’m going to be really sore tomorrow.
And the next day.
And probably the day after that.

50 Thrusters @ 20 kg barbell
Run 700 m
30 Pull-ups
Run 700 m
= 15:06

Normal Jackie is a 1,000m row, 50 thrusters at 20kg followed by 30 pull-ups.

Extras:
5 Strict form press @ 20 kg barbell
5 Ring dips

Run 400m
15 Pull-ups (sub: rope pull-down)
50 Squats
15 Push-press @ 32.5kg
x3 rounds

= ~12:21

Pete scaled the air squats to 20, focussed on form and beat me by about 20 sec.

4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75

Extras

1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)

Notes

Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. :) I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.

Food

  • 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
  • Apple, macadamia nuts
  • Grilled eggplant w ham, sardines & cheese
  • Tea
  • 1 TimTam
  • Apple
  • Roast lamb, veggies & olive oil
  • Small piece of Fee’s butterscotch pudding w cream
  • Cottage cheese w macadamia nuts
  • Tea
  • Hot cocoa

4:45 PM

Workout

3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

  1. 42.5 kg
  2. 45 kg
  3. 50 kg
  4. 50 kg
  5. 50 kg

7:00 PM

Workout

“Thirteen”
13-7-6
Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)

Time: 9:21.8

+

4 x 2 mile repeats

4 x 2 miles @ best possible pace.
Don’t slow more than 5 sec per set. Foul = 3:00 isometric squat.
2 min recoveries.

  1. 7:00 / 27.4 km/h
  2. 6:50 / 28.1 km/h
  3. 6:50 / 28.1 km/h
  4. 6:34 / 29.2 km/h (Grr!)

Split details are broken across two entries: one, two.
Last time: August 20 2009

Notes

Floor press was just fine and dandy. Jerks were about what you’d expect from a movement I haven’t ever given regular attention to. I tried to keep my form quick and tight, but it was lacking in the later sets (lumbar hinge fault).

After dinner I ran down to the park for “Thirteen”, which sounded like it would be easy enough with subs. The truth is that although my pull-ups were strong (chest to bar), my kip is wild, untamed and difficult to keep going efficiently. Really got to make sure I do more of these. Really need a bar in my backyard again. So I subbed CTB pull-ups and bar dips to sternum as best I could. I figured that the clapping pushups would be broken but decent. What I didn’t factor was how tough the bar dips would be on the shoulders and triceps, so I swallowed my pride and did regular push-ups … in broken sets. Still, it’s not a bad one. It “feels” gymnastic for sure – riiight in the top of the triceps, below and behind your shoulder. ;)

Run back, change shoes and set up the bike trainer.

Interval 1: 27-28km/h steady. Interval 2: 28-29km/h, buuuurn. Interval 3: … wait. Workout over? Crap. Reset the Garmin, check the workout. Edit. Save. Reset. Restart. Interval 3: 27-29 km/h struggle to get back into a rhythm with shot expctations. Interval 4: Stare at the computer. Find a quiet place inside. Get nice and comfy in the pain cave and work hard on stifeling any and all thought. The computer will tell us when it’s time to stop. 29+ all the way through. No music tonight.

Food

  • 2.5 egg omelette, macadamia nuts, coconut cream
  • Chai tea
  • Big salmon and veggie salad w mint, rosemary, spinach, onion, carrot, broccoli, cauliflower, olive oil etc + coconut cream
  • 3 chicken drumsticks w veggies + olive oil
  • Coconut cream, macadamia nuts, 1 carrot, 1 white peach
  • Decaf tea

February 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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