Tag Archives: Box-Jumps

“Nasty Gals.” PUC Day 31. Unassisted Pull Ups in WOD!

I tried and I tried to sleep last night, but sleep took hours coming. I went to the 6:00 am workout with only 4 hours of sleep under my belt. Inexplicably, today Lena woke up at 5:00 am, BEFORE I got out of bed. Sleep problems at home. 2 block breakfast (salmon and banana and coffee) and off to CrossFit Asheville.

Warm Up

Martial Arts Warm-Up routines (running, shadow boxing, footwork). Shoulder dislocates, sampsons, hip mobility, calf and hamstring stretching, etc. Then Windshield Wipers (8), Chest to Bar Pull Ups (10, dead hang), Walking Lunges (20, 10 for each leg), and Ring Dips (medium band assisted, 15).

Skill/Strength Work

Max Height Box Jump

Results:
39.25″ — a new PR!

WOD: “Nasty Gals”

Compare the CrossFit named workout “Nasty Girls”, which was yesterday’s Main Site WOD.

3 rounds for time of:
50 squats
7 chest-to-bar pullups
10 hang power cleans (M-115lbs, W-75lbs)

For me, a difficult workout. But it still marked some milestones. A heavy weight, and … drumroll please, unassisted pull-ups.

Total Time: 11:54.
100 lbs. on the Hang Power Cleans (first 2 reps at 110 lbs.)

MY FIRST EVER WOD WITH UNASSISTED (KIPPING) PULL-UPS!

Stretching/Skill

After the workout, I was feeling the stress in my forearms and joints. I did some mild stretching. I also worked on kicking up into a freestanding handstand. I am almost there!

Pull-Up Challenge Day 31

It’s a bit cheeky, but today I am going to call it good. I’ve done all my 31 pull ups. I did happen to do 10 dead hang pull ups during the warm-up. And then I did 21 unassisted pull-ups during the workout. Even though these weren’t all DEAD HANG pull-ups, they were full-range kipping pull ups performed at high intensity. They deserve to count and my body needs them to.

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Quick Draw. PUC Resumed (Days 27 & 28).

Sweaty sleep, about 6 hours. Woke up with gastro-intestinal itis. Not feeling great… shouldn’t have had that alcohol yesterday; also I ate 400 calories too much.

1.5 block breakfast, headed to CrossFit Asheville for the 6:00 am workout.

Warm Up

Agility running, bear crawls, etc. Shoulder dislocates, sampson, hip mobility, push-ups (10 strict), overhead pvc squats (15), side plank rolls (how many?). Then I did pull-ups: 8 dead hangs (2 sets of 4), 2 band assisted.

CrossFit Asheville WOD: “Quick Draw”

Strength/skill work:
Pistols: 3 rep max per leg.
If you cannot do unsupported pistols work on finding a depth at which you can perform 3 without resting the other leg on the ground. Once you have 3 full range increase load by holding weight against your chest or overhead.
WOD:
4 rounds for time of:
400 meter run
12 pull-ups
20 box jumps

This was my third WOD in a row, plus hiking on Monday, and a full day of yardwork yesterday. I was feeling beat. By the time this little workout was done, I was absolutely shredded.

Results:
PISTOLS: I can currently do three unassisted pistols per leg onto a 24″ box + 15 kg weight sitting on it.
WOD: 17:46, with light rubber band assistance
.

For the met-con WOD itself, I found that I had lost a bit of the grease in my groove. The pull-ups slowed me down. In fact, by the fourth round, I was doing one pull-up, failing on the second. I had to push through it. Like I said, I feel ripped and torn.

Nevertheless…

Pull-Up Challenge, Day 27 Part II, and Day 28

I am resuming my Pull-Up Challenge from this past Friday, June 5th. That was day 27, but I did only 11 pull-ups, leaving 16 for the next day, which was day 28. But I decided to postpone for three work-out days (Saturday, Monday, Tuesday), and to resume today, on Wednesday. For me this was a useful bit of (relative) extra rest.

So for today, to resume my Pull-Up challenge where I left off, I have 44 pull-ups to do (16 + 28). I did the first eight at CrossFit. I will do the remaining 36 at home, beginning before lunch, continuing in the late afternoon, and possibly into evening. It will be catch as catch can today… no set schedule. But after this AM workout, I think I need to take at least three hours of rest and repair first.

Results:
Reps #1-8: two sets of 4. Executed during today’s Warm-Up.
Reps #9-12: at about 2:00 pm.
Reps #13-16: at about 4:15 pm
Reps #17-20: at about 4:25 pm.
Reps #21-24: at about 4:40 pm.
Reps #25-28: at about 6:13 pm.
Reps #29-32: at about 8:00 pm.
Reps #33-36: at about 8:05 pm.
Reps #37-40: at about 8:15 pm.
Reps #41-44: at about 8:25 pm. Hallelujah.

Yardwork

In addition to all of this, today, as yesterday, I worked continuously for a number of hours doing pretty vigorous yard work. In fact, one of the things I did was lug and load about 10 solidified 80 lb cement bags around 25 feet and up about one half story of steps, then into my truck. That was difficult to do with appropriate form, so I wouldn’t call it training, but war.

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“Camden Roundabout.” PUC Day 14.

WOD: repair a bike, do some sprints, do pull ups, and box jumps, for “time.”

I borrowed Guy’s (Guy is cousin Adi’s boyfriend) broken down “Chicago” brand bike. Fixed the rear brake last night. Then today, walked it up to a petrol station and filled the tires. Then I rode the bike in Camden, up and down Hampstead Hill street. At the bottom of my ride I found a shuttered children’s playground, with swing-sets that had no swings. I did my first set of pull-ups there (3). Then I rode the bike up the hill and into Hampstead Heath. Amazing, wonderful parkland. I did some sprints (20 sec on, 20 sec off, 40 sec on, 20 sec on off) for about 5 minutes. Then, at a small sports pitch, I did the remainder of my pull-ups on a really insufficient little shelter. The pull-up bar was a 1/4″ steel blade. I wrapped my sweatshirt on it. It wasn’t full height so I had to have my legs up. I alternated max sets of pull-ups with sets of 20 box jumps, until I hit my PUC numbers. (I did about 115 good box jumps). Then, I did 20 sit-ups (one set), 20 push-ups (1 set), and 20 squats (1 set). Then some more sprinting and jogging, and rode the bike back to Belsize Park.

On to the tourism! Hopefully, I’ll be adding another 20 miles or so on a bike today. And a few miles of walking, most likely, as yesterday.

Tomorrow AM I will purchase a day pass to a local gym I found, and do today’s official CrossFit WOD (consisting of increasing distances on a rower, alternating with body weight bench presses). RADICAL. It will feel good to get in a proper CrossFit WOD. Then I can perhaps finish up the workout by doing by 15 pull-ups.

Pull-Up Challenge Day 14

Reps #1-3: Reverse grip. At a children’s park. About 8:15 am.

Reps #4-6: Front grip. At a shelter in Hampstead Heath. About 8:30 am. (+15 box jumps)

Reps #6-8: Reverse grip. At a shelter in HH. 8:35 am. (+ 20 box jumps)

Reps #9-10: Front grip. Shelter (+20 box jumps)

Reps #11-14: Sets of one each. Alternating grips. One every minute or so. (+ 3 sets of 20 box jumps)

Biking

In the afternoon, I acquired a better bike. AWESOME. I rode this bike all around London. I mean, all over the place. I probably rode 10 miles at least. What great exercise and what a way to see the city. I probably spent at least 2 hours riding the thing. Yeah, it’s “L.S.D.” training (Long, Slow, Distance) but it’s training. And it burns calories. It’ll help keep me honest while I am here.

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