Tag Archives: pull-ups

Monday Metcon

Monday. Ugh. Monday after pretty much being useless for three days with a cold. Double ugh. But it was time to get my butt in gear.ย Got the girls to school, checked in at work, and got ready for today’s workout.

b04c6ed2970ac4c861a63625f42d9532Really I was hoping we didn’t have to run today and when I saw how slushy the parking lot was, it was pretty much guaranteed I was just going to row. ๐Ÿ™‚ But I was not alone for Coach Drea in the 8:30 class. Melissa & Todd and Matt & Abigail were there (though their little one wasn’t cooperating with Matt getting a workout in). And we had a new warm-up from Nicole today with many new movements after a 2 minute row or bike.

  • cat/cows
  • hip presses and hip circles
  • cat/cows on forearms
  • trunk rotations
  • shoulder weaves
  • holds in three different positions
  • active and passive hangs

Mostly weย  hung out on the floor talking about how tight our hips and shoulders were. ๐Ÿ™‚

From there, we grabbed an empty barbell and did some clean & jerk warm-up as well as working through some variations on a kipping L-pull-up. Jumping. Knee tucks. All sorts of interesting things. I quickly decided to go with a kipping knee tuck where you use the kip on the way up to tuck your knees to your chest and hold them there all the way back down. Not pretty, but effective.

rower5Drea mentioned that we could do a 500m row or a 1:45 stint on the assault bike instead of the 400m run, but that she might recommend the bike over the rower since we have a long row tomorrow. Guess we’ll see how that goes tomorrow, but I decided to save my knees and row today.

The workout was:

  • Metcon, for total time
  • 5 rounds
  • 400m run (performance), 200m run (fitness)
  • 7 kipping L pull-ups (performance) or jumping, hanging knee raises (fitness)
  • 4 clean & jerks (135/95# performance, 75/55# fitness)

In my case, it became:

  • 5 rounds for time
  • 500m row
  • 7 kipping knee tuck pull-ups
  • 4 clean & jerks @ 115#

I think I could have done the 135#, but decided to try and keep my time closer to the 20 minute goal. Turned out to be a wise choice.

Took me 22:54 to complete it. Rows were all in the 1:55 to 2:30 range. Pull-ups took the longest. And the C&Js were consistent. I was definitely last, but I finished even if it was a little slower than I’d like. I felt like I was fast in that first round, but consistent after that.


Not bad for my first workout in a few days. Hacking up a few things now, but that’s good. ๐Ÿ™‚ย  Great work everybody!!



Angie WOD

Woke up this morning feeling like an elephant was sitting on my chest, so I suppose it’s time for me to take a turn with the cold that’s been going around. But by 10 or so, I was feeling almost human so I decided to head in at lunch time for a Noon class with Coach Drea.

John and I tackled the warm-up and Drea suggested (wisely) to do our strict pull-ups and ring dips before we did Angie. This is a new 30 day challenge at the box where we do a few of these each day after a workout to try and beef up our skills. The goal is to improve our strict skills so that the kipping ones get easier. ๐Ÿ™‚

Strict anything is not really my cup of tea, but I managed 3 strict pull-ups and 6 strict ring dips today. Good start to the challenge anyway.

AngieAnd then… Angie.

  • Angie – for time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

That’s the Rx/Competitor version. We thankfully had a couple of scale options:

  • Performance:
    • 60 pull-ups
    • 60 push-ups
    • 100 sit-ups
    • 100 squats
  • Fitness:
    • 50 ring rows
    • 50 knee push-ups
    • 50 sit-ups
    • 50 squats

It’s been a very long time since I recall doing this one. Last time I wrote up doing it was April 2015 and I honestly don’t know what I did as far as reps went, but I have a score written down of 29:08. And Drea said she thought we may have halved the reps – so 50 across the board.

rockypr-300x213Today I did the Performance level (so 60-60-100-100) and chugged through it. I think I talked through the whole thing too, commenting on the music more than a few times. (It was a Classic Rock mix, so I didn’t complain much until Guns and Roses “Patience” came on. ๐Ÿ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.ย Finished in 23:54. A bit better than a 5 minute PR nearly 3 years later. I’ll take that.

John did the full rep scheme and finished in under 20 I think. He was moving!

May have to take a nap later. ๐Ÿ™‚ Thanks for the encouragement along the way, Drea!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. ๐Ÿ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. ๐Ÿ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. ๐Ÿ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. ๐Ÿ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. ๐Ÿ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? ๐Ÿ™‚

Have a great weekend folks!!

Fran, the Battle Between the Ears

Spoiler: I lost the battle today.

So Fran is one of those “famous” CrossFit workouts of the ages. It is revered and hated by crossfit athletes everywhere. And today we tackled it with an added, short time domain.

fran4letter_thumbI went with the girls today to Coach Drea’s 8:30 class. We were joined by Dave, Connie, and Bri. We started with an abbreviated version of yesterday’s warm-up — only one round of each of the two parts — and then we dove into warming up for thrusters and pull-ups.

Empty barbell. 75#. 95#. Backed off to 85# for the workout. Pull-ups, I’d do regular kipping pull-ups until I came off the bar and then do jumping pull-ups to fill out the round.

And then the clock started. 7 minutes. I didn’t get past 5 because I got lost in my head.

  • Fran
  • 21-15-9
  • Thrusters (Performance 95/65#, Fitness 65/45#)
  • Pull-ups (Fitness ring rows)

So my goal was to achieve all of that with an 85# bar and a combination of regular pull-ups and jumping pull-ups. Sounded easy enough until I started watching the clock.

  • 21 thrusters became 11-5-5
  • 21 pull-ups became 5-8-8
  • 15 thrusters became 3-2 and then I gave up

franThis had nothing to do with the weight. My thighs were hurting a bit from the thrusters and I was ok with adjusting my pull-ups to all jumping if I needed to. But I got mentally stuck in the round of 15 thrusters and couldn’t shake it off. I remember thinking “turn around” a couple of times, so I couldn’t see the clock, but I didn’t and I let it continue to spiral out of control.

It was not my finest hour. So I walked out the front door and ran halfway to the 100m mark and walked back and started cleaning up equipment.

It was all about my head. I’ve finished this before, but never in 7 minutes even with scaling. I don’t think scaling to 75# or even an empty barbell would have made a difference.

That said, everybody else in the class did awesome. So congrats! Sorry Drea.

Someday I’ll get this figured out. Maybe in another 5 years or so. ๐Ÿ™‚

My Grip is Gone

Ok, I have to apologize to B.B. King here…

B.B. King and his guitar “Lucille”

“My Grip is Gone”
(Same melody as “The Thrill is Gone” by B.B. King)

My grip is gone.
My grip is gone away.
My grip is gone Drea.
My grip is gone away.
You know this WOD done me wrong
And tomorrow I’ll pay… yeah.

Wow. My body hurts in a lot of places after today and yesterday. Good thing tomorrow is a rest day.

That said, let’s start at the beginning. Yesterday I was suffering from the cookie gluttony of Sunday. Today I walked in and my calves were complaining from all the jump rope — and I had no clue my grip and breathing would go astray so quickly.

Drea had a handful of us today — Logan, Nick, Carrie, and myself. We started with 400m on the rower or assault bike (rower, thanks) and then did the rest of the same warm-up from yesterday. After that we dove into snatch and clean practice, first with an empty barbell and then getting it loaded for the workout.

I eventually loaded 75# and thought it felt too light, so I tried 95#, which felt too heavy. Drea suggested 85#, which was a good Goldilocks weight for today.

HERO-AlexViolaFrom there we moved to the rig to practice some kipping and pull-ups.

And then we started the workout… Viola, named after U.S. Army Staff Sergeant Alex Viola, age 29, who was killed in Afghanistan in 2013 from wounds caused by an IED. You can read more about him here.

  • Score Type:: Rounds and Reps, 20 minute AMRAP
  • Performance:
    • Run 400 meters
    • 11 power snatches, 95/65 lb.
    • 12 pull-ups
    • 13 power cleans, 95/65 lb.
  • Fitness:
    • Run 200 meters
    • 11 power snatches, 55/35 lb.
    • 12 ring rows
    • 13 power cleans, 55/35 lb.

I kind of split the difference:

  • Run 300m
  • 11 power snatches, 85#
  • 12 pull-ups
  • 13 power cleans, 85#

keep-calm-and-amrapThis was a doozy after yesterday’s dumbbell workout. I didn’t realize my grip would go as quickly as it did, but I was surprised when the snatches were easier to hit than the cleans. My pull-ups and cleans were done in shorter and shorter sets, but the snatches were pretty consistently 6 and 5.

My “run” wasn’t much of a run. I ran the first 300m and walked the next two, using that as recovery time. Breathing was a big issue today for some reason.

And the last point of contention was calves and ankles.

It’s a good thing that tomorrow is a rest day, let me tell ya. ๐Ÿ™‚

But great work! I think Nick and I were both in our third round and Carrie & Logan got through 3 and into their 4th round before time ran out. So they were moving right along.

Thanks for the encouragement Drea & Caleb!

Take 5

Today is officially Monday number two, but I’m not letting that stop me. I headed to the box for an 8:30 workout. Coach Drea had a few of us ready to run in the cold… Logan, Nicole, Carrie, Sarah, Matt & Abigail.

This was a good one by the way. I’ll share my observations at the end. ๐Ÿ™‚

2059emSo we started with the same warm-up as yesterday, just with a running clock. And I have to say that a minute of single-unders and a minute of jumping jacks still wasn’t fantastic. ๐Ÿ™‚ But we managed.

When that was done, we did a little chat about dumbbell push jerks and squat cleans, figuring out what weights we wanted to use for the workout. And from there we moved to the rig to play with pull-ups and ring rows. I wasn’t quite sure how long my pull-ups would hold up, but was ready to give them a shot.

We did the workout in two “heats” that started 5 minutes apart. Essentially the second heat was going while the first heat was in their 5 minute rest.

five-minutesThe workout was:

  • A set of three 5-minute rounds, with a 5 minute rest between them. Count reps.
  • From minutes 0-2, run 400m (performance) or 200m (fitness) and do as many double-unders (performance) or single-unders (fitness) as possible.
  • From minute 2-3, do dumbbell push jerks, 25/20# (performance), 20/15# (fitness)
  • From minute 3-4, do pull-ups (performance) or ring rows (fitness)
  • From minute 4-5, do dumbbell hang squat cleans, 25/20# (performance, 20/15# (fitness)

Nicole & Sarah both did the assault bike instead of running. The rest of us ran either 300m or 400m.

20-lbs-dumbbell1I did the workout with:

  • 300m run
  • single-unders
  • 20# dumbbell push jerks
  • pull-ups
  • 20# hang squat cleans

My runs were pretty consistent between 1:25 and 1:30, and here’s how the rest shook out:

  • 7TaonKRbc300m run (to second set of dumpsters in 400m route)
  • 50 single-unders
  • 11 dumbbell push-jerks
  • 10 pull-ups (a set of 8, then 2 more)
  • 8 dumbbell hang squat cleans
  • 5-minute rest
  • 300m run
  • 38 single-unders (had to take my shoes off because one came untied during the run and I didn’t want to stop to tie it)
  • 13 dumbbell push-jerks
  • 12 pull-ups (a set of 8, two sets of 2)
  • 8 dumbbell hang squat cleans
  • 5-minute rest (put shoes back on)
  • 300m run
  • 21 single-unders (couldn’t get my feet out of the way)
  • 13 dumbbell push-jerks
  • 8 pull-ups (a set of 5, then a set of 2, and a set of 1)
  • 9 dumbbell hang squat cleans
  • DONE
  • 79 reps, 71 reps, 51 reps = 201 reps total

So for me, I think I did ok. I kept moving, I ran all three 300m stretches (except for a few steps where I turned around to come back). And my first two rounds were pretty consistent even if the last one fell apart a bit.

Let’s get to my weird observations.

  1. 2059ohThe 300m route was just about right for me. I hate the hill on the way up our 400m route, but that keeps me from the worst of it. And I was able to actually jog each of the 300m stretches, though it wasn’t comfortable, without killing myself. It made me wonder if I could do a mile in 200m lengths (less hill) more easily. Or go jog on a track somewhere that’s flat and see how that works. Told you it was weird.
  2. A 5-minute rest is awesome. I felt like it was enough time for me to collect myself, slow my breathing, and shake off the previous round. That said, I think a shorter rest might have been better (we had a workout a few weeks ago where we had a 2-3 minute break between each round and that was enough to give rest but not enough to make you not want to go again).
  3. Many of my “push jerks” were really “push presses” because the press is more natural than the jerk for me.
  4. My “hang squat cleans” were a mix of “hang squat cleans” and “hang power cleans” because I couldn’t consistently get my butt down into the squat. Sometimes it worked. Sometimes it didn’t But there would have been a whole lot of no-reps if it was in a competition (or the Open).

I’m pleased with my work today. I didn’t think I’d hit 200 reps across three rounds and did so despite myself. ๐Ÿ™‚

Great work 8:30 class!

Running in the Rain

Thank goodness for keeping to a schedule for my workouts or I would have definitely cherry picked today and stayed home. I didn’t even swear all that much last night about it, just decided I’d do what I could and prepare for it as best I could. Weird, huh?

1yyndkHow did I prepare? Running shoes. Two layers of shirts. Shorts and sweats. And a mindset that I’d just keep chugging. Very different than last week when I didn’t prepare at all and rowed. As I told Melissa, it was a case of “dress for the part” today. And I think it helped… a little anyway.

So I arrived this morning in the drizzle for the 8:30 class with Coach Drea. We had Dallen (sp?), Melissa, Sarah, and Logan today. Started with Nicole’s warm-up and then went through a lot of skill review for cleans, push jerks, clean & jerks, kips, and kipping pull-ups. Some with a PVC pipe. Some with an unloaded barbell. Some at the rig.

While doing some of the push jerks, I noticed that my right shoulder (not my left, which is more normal) was clicking a bit on the push out overhead, so I decided to go a bit lighter on the weight when we started adding it.ย By the time we added some weight, I had done two sets of 3 reps at 95# and 105# and decided to stay at 105# rather than push to 115#.

Goofy is way happier here than I was in this run. ๐Ÿ™‚

The workout was a doozy of a metcon for 15 minutes. Interesting way to stress the system for sure.

  • On a 15-minute clock, for max reps each round:
  • From 0:00-3:00, run (400m performance/200m fitness) then do pull-ups,ย Rest 1 minute
  • From 4:00-7:00, run then do clean and jerks (115/75# performance, probably 95/55# fitness),ย Rest 1 minute
  • From 8:00-11:00, run then do pull-ups,ย Rest 1 minute
  • From 12:00-15:00, run then do clean and jerks

I did a slightly modified Fitness level:

  • 300m runs (not to the first dumpster, which is 200m, but to the second, which I guessed was roughly 300m)
  • kipping pull-ups on the rig
  • 105# clean & jerks from the floor

20171107_093239So how’d I do? Well, I finished. And I pushed. To the point where I definitely suffered from “crossfit cough” for the better part of an hour or more after the workout.

  • 300m (1:21) – ran whole thing
  • 17 pull-ups
  • 300m (1:35) – ran all but about 50m
  • 5 clean & jerks
  • 300m (2:11) – ran 150m, walked 150m
  • 10 pull-ups
  • 300m (1:55) – ran 200m, walked 100m
  • 7 clean & jerks
  • Total reps: 39

Anybody who knows me knows I’m not a runner, but I did what I could. Breathing was a huge problem as we ran in the drizzle and cold. I think it was right around 32 degrees F outside, so it was a shock to the system moving in and out.ย Those 1 minute rests between rounds were not my friend either. Maybe 2 or 3 minutes would have helped, but I don’t recover that quickly.

“Crossfit cough” is definitely a thing on this one. Between the headache immediately following (likely due to the temperature) and the cough (due to the running), I was a mess for about 30 minutes afterwards. But I got it together. ๐Ÿ™‚

Great work, 8:30 class. This was an interesting metcon today.