Strength
Shoulder press
5 - 5 - 5 - 5
55 65x3 60 62.5
PR for 5.
3 x 8 ab rollouts
WOD
5 rounds
10 pushups (went to knees after failing on 10th rep in 3rd round!)
10 pullups (purple & black)
UNBROKEN
7:24
Showing posts with label pullups. Show all posts
Showing posts with label pullups. Show all posts
Tuesday, November 30, 2010
Monday, October 25, 2010
Monday October 25 2010
WOD
5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)
12:33
5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)
12:33
Wednesday, October 13, 2010
Wednesday October 13 2010
WOD
Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)
15:15
Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.
Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)
15:15
Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.
Monday, October 4, 2010
Monday October 4 2010
WOD
Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats
11&1/3
Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats
11&1/3
Saturday, September 25, 2010
Friday September 24 2010
WOD
Daniel
50 Pull-ups (green)
400 meter run
21 thrusters, 33lb (RX:65lb)
800 meter run
21 thrusters, 33lb (RX:65lb)
400 meter run
50 Pull-ups (green)
26:36
Daniel
50 Pull-ups (green)
400 meter run
21 thrusters, 33lb (RX:65lb)
800 meter run
21 thrusters, 33lb (RX:65lb)
400 meter run
50 Pull-ups (green)
26:36
Tuesday, September 21, 2010
Monday September 20 2010
Strength
Bench
3 - 3 - 3
75 80 85
WOD
12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)
6 rounds
Bench
3 - 3 - 3
75 80 85
WOD
12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)
6 rounds
Tuesday, September 7, 2010
Monday September 6 2010
WOD
Mary
AMRAP in 20 min:
5 HSPU (green & purple)
10 pistols (holding rubber band)
15 pullups (purple)
4 & 1/3 rounds
Mary
AMRAP in 20 min:
5 HSPU (green & purple)
10 pistols (holding rubber band)
15 pullups (purple)
4 & 1/3 rounds
Friday, September 3, 2010
Thursday September 2 2010
Open gym, made up the workout from Wednesday
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
Tuesday, August 31, 2010
Monday August 30 2010
Strength
Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)
WOD
10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint
12:13
Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)
WOD
10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint
12:13
Friday, August 20, 2010
Friday August 20th, 7am
Rowing Nicole
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
Thursday, August 19, 2010
Thursday August 19, 5:30pm
Open gym
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.
Friday, August 13, 2010
Friday August 13th, 5:30pm
Friday 13th August
Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.
WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57
I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.
Good times.
Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.
WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57
I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.
Good times.
Tuesday, August 10, 2010
Tuesday August 10th, 9:30am
Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f
First time doing these, I like this.
WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap
I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.
163 reps (2 pullups off finishing third round)
Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f
First time doing these, I like this.
WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap
I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.
163 reps (2 pullups off finishing third round)
Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.
Tuesday, August 3, 2010
Tuesday August 3, 9:30am
Tabata Something Else
Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)
Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18
Total: 244
Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)
Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18
Total: 244
Thursday, July 29, 2010
Wednesday July 28, 7:45pm
WOD:
Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)
10:57
Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)
10:57
Thursday, July 22, 2010
Wednesday July 21, 7:45pm
Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes
time: 43:something, not including rest time.
I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes
time: 43:something, not including rest time.
I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!
Wednesday, July 14, 2010
Wednesday July 14, 9:30am
Skills:
Cleans
WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX
1 2/3, 1 1/3, 1 1/3 = 4 1/3
Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.
Got my 5 warmup pullups on purple, 2, 2, 1.
Cleans
WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX
1 2/3, 1 1/3, 1 1/3 = 4 1/3
Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.
Got my 5 warmup pullups on purple, 2, 2, 1.
Tuesday, July 13, 2010
Monday July 12 6:45
WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)
Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.
Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.
Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)
Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.
Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.
Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").
Saturday, July 10, 2010
Goals
Pushups, set of 15-20 full pushups, 6 weeks (August 21)
Pullups,on black or no band, 3 months (October 7th)
Ring dips, 4 months (November 7th)
1.5 BWT deadlift,4 5 months @ BWT (around 170)
(November December 7th)
Pullups,
Ring dips, 4 months (November 7th)
1.5 BWT deadlift,
(
Tuesday, July 6, 2010
Monday 5th July, 6:45
Strength:
Shoulder press
1 - 1 - 1
63(pr) 68(f) 65(PR)
WOD:
GI Jane
100 burpee pullups
Done as:
10 rounds of 10 pullups (green band) & 10 burpees (knees & knuckles)
31:15
Compare to last time (75 burpee step ups in 22:32), I am mostly satified with my effort. Kept moving fairly well through the burpees, slowed down a lot through the pullups. My grip was failing.
It sucked when my palm ripped and bled on pullup 98.
It was awesome when, after the workout, I realised I was on the leaderboard for Jerk! Also awesome, I completed 3 pullups with the purple band in my warmup!
Shoulder press
1 - 1 - 1
63(pr) 68(f) 65(PR)
WOD:
GI Jane
100 burpee pullups
Done as:
10 rounds of 10 pullups (green band) & 10 burpees (knees & knuckles)
31:15
Compare to last time (75 burpee step ups in 22:32), I am mostly satified with my effort. Kept moving fairly well through the burpees, slowed down a lot through the pullups. My grip was failing.
It sucked when my palm ripped and bled on pullup 98.
It was awesome when, after the workout, I realised I was on the leaderboard for Jerk! Also awesome, I completed 3 pullups with the purple band in my warmup!
Subscribe to:
Posts (Atom)