Tag Archives: Challenge

“The Click” and PUC Day 25

Morning came a little early as Lena woke up with the birds and the sun (at 5:50 am). Sleep was decent, nutrition yesterday was decent (maybe too many calories), and I felt ok. But SOOO stiff and sore from yesterday’s WOD. If stressing the body like that doesn’t cause an adaptive response (building muscle) then I don’t know what will. Contemplating the WOD today made me nervous, and the thought of my pull-up challenge also worried me. But I steeled my mind, got into my gear, ate my 1 block breakfast, and rode my bike to CrossFit Asheville’s Tuesday 7:00 am class.

Warm-Up

Agility drills, followed by shoulder dislocates, sampson and hip mobility stretches, then Overhead Squats w/ PVC, kipping swings, good mornings, clapping push-ups, and Pistols (pistols was what I couldn’t remember yesterday am). This was followed by the Burgener Warm-Up.

The WOD: The Click (Happy Birthday, Sean Clickner)

200 meter run
9 Power Snatches
21 Knees to Elbows
400 meter run
15 power snatches
15 knees to elbows
800 meter run
21 power snatches
9 knees to elbows

Results: 75# snatches, 17:28 total time..

Pull-Up Challenge Day 25

I waited until 3:00 pm to get started on my Pull-Ups. The plan was to do five groups of 5 reps, at 15 minute intervals. It was a good plan: I was able to do 4/5 of these as full sets of 5!

I started my interval watch at 3:00 and did my first set. Second set at 15 minutes. I accidentally missed the 30 minute set (which would have been my 3rd), so the third set was at 45 minutes. A fourth at 1:00 and a fifth at 1:15 finished me up. All 25 reps done between 3:00 and 4:15 pm.

Results: 5 f / 5 r / 5 f / 4 r + 1 r / 5 f Note the 4 full sets of 5! This is a personal one day record!

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Pushups and Squats and Sprints, Oh My! (PUC Day 24)

Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around and stuff, but by about 8:30 I was feeling good, and decided to go to the 10:00 open gym. But first, the day’s pull-ups.

Pull Up Challenge, Day 24

I used a 90 second interval on my watch, and completed my 24 dead-hang pull-ups in 9 sets. I did the first set, then started the watch, then stopped it at the end of my last set. Total time: approximately 12 min. 30 sec, from about 9:50 to about 10:02 am (including first and last set, each was about 15 seconds).
Results:
90 second interval, 9 sets alternating grips:
4 r / 4 f / 3 r / 2 f / 3 r / 2 f / 2 r / 1 f / 3 r

Take the Bike

I packed up my gear for after the workout in a backpack and rode my bike in to CFA. They were surprised to see me, I think. I was happy that coach Randy got dressed and did the workout with me. (And Shanna joined us on the MetCon).

Warm-Up

Agility drills. And Corey agreed to walk me through the Burgener Warm-Up (discussed in Issue 53 [Jan 2007] of the CrossFit Journal). Then, Sampson, Hip-Mobility. Rolling of calves and hams. Then a new set of calisthenics: Overhead Squats w/ PVC, Kipping Swing Practice, Good Mornings, Clapping Pushups, and, something else I forget now, or forgot to do. I can’t recall.

CFA WOD: “Oh My!”

The workout was called “Oh My!” and was a lot of fun.

We began by working on the Overhead Squat, looking for a 5 rep max. This was my first time looking for a 5 rep max on the Overhead Squat, so each set represented a PR. I am pleased with myself.

My progression:
10 x 45 / 10 x 45 / 10 x 55 / 5 x 65 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 85

This was followed by a great and nicely fast MetCon:

400 meter sprint,
25 push-ups,
25 squats,
200 meter sprint,
15 push-ups,
15 squats,
200 meter sprint

Both Shanna and Randy ran this with me. As you might expect, both coaches beat me. But not by as much as you might expect! (at least in the case of Randy).
Results:
5:18.

After shooting the breeze for a few minutes, I rode my bike to the gym, hit the steam, showered, shaved, and rode home again.

Aftermath

Now, I have to say, I’m feeling kinda sore in unexpected ways, like in my forearms, triceps, and anterior deltoids! I feel like I really got a good workout in today. Very interesting. No wait… scratch that. It’s not interesting at all that my CrossFit workout was “good.” CrossFit is dependable like that.

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PUC Day 23. CFA Teamwork WOD. Rafting the Pigeon.

Sleep was long (9:30 pm to 6:30 am) but interrupted about 3-4 times by Lena, including a 3:00 am nightmare, which brought her into our bed for 40 minutes. Food was adequate yesterday, and my choices were, on the whole, good. So I feel good this morning. Coffee, milk, 1 block breakfast, etc.

Pull-Up Challenge Day 23

I decided to do the Pull-Up Challenge first. 23 reps today. So I set my watch to a 75 second interval, and determined to do the whole group of 23 in a series of short sets spaced at 1:15 intervals. It would be 1 set every 75 seconds, first 1 set of 3, then 10 more sets of 2, for a total of 11 sets. This process worked well. On sets 9 & 11, front grip sets, I began to feel fatigue which made me worry I wouldn’t complete the second rep, but I got them. Reverse grip remains stronger than front grip.

Reps #1-23: done in 11 sets (1×3, 10×2), alternating grips, performed one set per 1:15, total time: 12:45. From 6:58 to 7:11 am.

After breakfast and more coffee, I headed to the CrossFit Asheville 9:00 Saturday workout.

Warm-Up

Agility drills warm-up. Sampson. Hip mobility. Calf/Hamstring stretches. Overhead squats, Shotguns, Supermans, Hindu Pushups

WOD: Teamwork: Weighted Run, Tire Flip, Pull-Ups, Burpees, Kettlebells

3 Rounds for time of:
200m 45lbs overhead bar run
10 tire flips
20 pull-ups
20 burpees
30 Kettlebell swings

To be completed by teams of two. Work together to hold the bar overhead for the run and teams may work together for the tire flip, but for the remaining exercises only one person works at a time while the other rests.

My partner was Mike Peterson. Results: 23:48, 45# kettlebell.

It was a whole lot of fun, a good sweat. The workout was followed by a bit of playing around with rings and other stuff.

Rafting the Pigeon River

Yael’s cousin Amiya is in town from London, UK, for a few days, and had the brilliant plan to go whitewater rafting. I am a fan of this sort of thing, so I said, “heck yeah, I’m coming with you!”

We went on a half-day trip on the Pigeon River with Nantahala Outdoor Center (NOC) and had quite a blast. Our guides, Charlie and Chris, were complete sweethearts, and the Pigeon half-day, with class II-IV rapids, was a fine couple of hours on the river. Highly recommended.

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Double Trouble. PUC Day 20.

Decent sleep (about 7 hours). Feeling super sore from yesterday, especially in the trapezius muscles. Had a 1 block breakfast. Coffee w/ milk. Then heading to the 7:00 am CrossFit Asheville workout.

Warm-Up

Judo/MMA warm-up (shoulder rotations, 45 x 360 lunges, deadfall practice, front-roll to bear crawl); sampson/hip mobility stretches, various stretches, shoulder dislocates; squats, Hindu Pushups, Shotguns, Supermans (15 reps each).

Skill Work

10 minutes practicing double unders. This was pretty disorganized. I did manage to get about 5 double unders.

CrossFit Asheville WOD

As many rounds as possible in 20 minutes of:
30 double-unders or 90 singles
Suitcase dumbbell healthlift, 12 each side (M-45lbs, W-30lbs)
18 Knees to elbows

I used 45# weights and did single-unders. My results:
5 rounds and 30 single jumpropes.

Pull-Up Challenge Day 20

Reps #1-4: 5:40 pm. Set of 4. Front grip.
Reps #5-8: 6:50 pm. Set of 4. Reverse grip.
Reps #9-12: 7:30 pm. Set of 4. Front grip.
Reps #13-17: 7:45 pm. Set of 5. Reverse grip.
Reps #18-20: 7:55 pm. Set of 3. Front grip.

And that’s my reps for today. Whew.

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“Healthy Chief.” PUC Day 19.

Decent sleep, but only about 6 hours. 1 block breakfast and coffee. Feeling pretty good. AM weigh in: 183.5. Headed to 6:00 am CrossFit Asheville Workout.

Warm Up

Judo/Martial Arts Warm Ups. Hip Mobility / Sampsons. Then: 1 round of 15 reps of: Hindu Pushups, Supermans, Shotguns, Squats.

Strength Work: Deadlift

Find 3-rep max of “Healthlift” (aka, deadlift).

Results: 5 x 135
3 x 185
3 x 225
3 x 255
3 x 275 (PR for 3?)

WOD: “Chief”

WOD: 3 separate rounds of:
3 minute AMRAP of 3 power cleans (135 Rx’d), 6 push ups, 9 squats.
Each round followed by a 1 minute rest. (Total workout time: 11 minutes).

I used 105# for the Power Cleans. Results:
3 rounds & 3 cleans & 3 pushups
4 rounds
3 rounds & 3 cleans & 5 pushups.

Freaking awesome workout. I was drenched in sweat and collapsed on the floor afterward.

Pull-Up Challenge Day 19

I completed all my reps between 6:45 and 7:45 pm, in six sets, spaced every 10 minutes or so:
Reps #1-4: Set of 4. Failed on 5th. Reverse grip.
Reps #5-7: Set of 3. Failed on 4th. Front grip.
Reps #8-10: Reverse grip.
Reps #11-13: Front grip.
Reps #14-16: Reverse grip.
Reps #17-19: Front grip. Nearly failed on 3rd rep.

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Run and Squat. Parkour practice. PUC Day 17, Part II & Day 18.

Woke up super early. Jet lag. Got to work on the Pull-Up Challenge right away. Then went to the 9:00 am workout.

Pull-Up Challenge Day 17, Part II

As I noted yesterday, I wasn’t able to finish my reps in the Pull-Up Challenge, Day 17. So I left 8 reps for today. I did these 8 reps quickly this morning, all before 7:00 am.

Workout

Warm-Up: Agility drills and 2 rounds of Pull-Ups, Knees to Elbows, Push-Ups, and Squats.

Skills: Pose Running Techniques.

WOD: 4 rounds for time:
Run 400 Meters.
50 Squats.

Results: I was feeling strong. I chased down coach Randy as best as I could, powering through the squats, and finished second, two seconds behind him. Time: 13:12.

Parkour training

After the workout, we went up behind CFAHQ and practiced some parkour techniques, leaping over walls, etc. Very fun.

Pull-Up Challenge Day 18

I began my 18 reps for today (caught up, finally), during the warm-up. And I continued throughout the day. I’m still a little too frazzled to get back into the habit of recording each set and the time. Monday: I promise to do so. The reps were really spread out through the whole day, from 9:00 am to 10:30 pm.

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Bench and Row. PUC Skipped Day.

My trip to London has been great. I bought a one week membership at a little gym right on Belsize Park Gardens, about 2 blocks from Gadi and Mimi’s place. They have Concept II rowers and some crappy olympic weights, so I decided to do the WOD from the mainsite that was posted for Monday:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

Warm-Up

So, I arrived at the gym about 6:45 am. There wasn’t a good place to do warm-ups, so I just did a few squats, push-ups, and sit-ups. I should have done some pull-ups too, but I figured I might get them in for the challenge, later. But now it looks like I have to skip the challenge today. Details below.

Bench and Row

I didn’t have a chance to check the main site, so I had the details backwards. I did bench first, then the row.

I did a few warm up sets with the bench. It’s been a long time since I did this awkward, no fun movement. It hurt my right shoulder. Also, I quikly realized that there was no way I was going to do 60 reps of a full body-weight bench. I did: 20 kg x 10; 40 kg x 5; 50 kg x 5; 60 kg x 3; and then attemted 80 kg, and failed. So, I started my workout at 60 kg. 13 reps into the 30, I backed it down to 50 kg. Then I did my second set with 50 kg. My last set I did 55 kg. Also, the erg was on a totally different floor, so I had to walk through this facility, and up a staircase, to switch stations in the circuit. That slowed me down some of course. And my first set of bench presses was insanely slow.

Results: 47 minutes. First set of Benches: 13 reps x 60 kg; 17 reps x 50 kg; First Row: 500 meters in 1:43; Second set of benches: 20 reps x 50 kg; Second Row: 1000 meters in 3:53; Third set of benches: 10 reps x 55 kg; Third Row: 2000 meters in 7:53.

I got a good sweat going. Had a steam, shave, dressed, and now I am out and about biking through London.

Biking

Yesterday I probably rode 10 miles on my bike. I have similar plans for today. I am out and about, fully clothed, fighting London traffic. The insane taxi drivers, white van drivers, and bus drivers are a serious threat to my life. And the occasional bouts of severe rain (!) are more funny than anything else. I am seeing the city in the best possible way. Convinced of it!

Pull Up Challenge Day 15

Well, I found out where to DO pull-ups: the very cool “Trim Trail” at the base of Primrose Hill Park, just north of Regent’s Park. They have everything for the body-weight only workout crowd there. I saw some truly burly dudes doing pull ups there yesterday. Only trouble is, my schedule today won’t permit me to find the time to work in my 15 pulls. What I’ll have to do is go super early there tomorrow, and do 31 pulls. It’ll probably take me the better part of an hour and a half. That may be my whole workout for the day, that and bicycle riding. So, with that promise to myself, I sign off, no pull-ups today.

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“The Midwest Regional Support WOD.” PUC Day 13.

Decent sleep, about 7.5 hours, but interrupted at 3:30 am for a pee. 1.5 block breakfast. Then the 9:00 am CrossFit Asheville workout. It was a small crowd today, just Shalene, David, Tom, Randy and myself. The WOD is designed to support, spiritually, Shanna Duvall at the CrossFit Reigional Qualifiers. We wish you the best, Shanna!

Warm-Up

Pretty standard agility skills; shoulder dislocates; Sampson and hip mobility stretches; pull-ups (4 dead hang; 12 assisted), push-ups (15), sit-ups (15), overhead squats (12); & and squats (10). To stay warm in the long time it took us to get set up for the workout, I did some additional push ups and some box-jumps.

CrossFit Asheville WOD(s)

Two workouts today.

Workout I: 21-15-9 of
—Deadlift (Rx’d 275#!) and
—Pull-Ups.
Workout II: Row 800 meters or Run 1 Mile for Time

I used only 70kg for the deadlift (that’s 154 lbs, a lot less than I could do, but safe and fast); I used a medium band for assistance on the pull-ups. My time: 10:25.

After a 10 minute rest, Tom and I did the run. Randy and Dave did the row. Shalene jumped rope. My time for the run: 7:04 (Tom hit 6:56). This was not as good as my last time (slower by around 9 seconds), but it followed a pretty difficult workout. Click here for route map.

Pull-Up Challenge Day 13

Had to further repair my torn callus with more Krazy Glue™ (see yesterday’s post) before beginning. Got my first few reps in before heading off to the workout.

Rep #1: Front Grip. 7:45 am.

Reps #2-3: Reverse Grip. 8:00 am.

Reps #4-6: Set of 3. Front Grip. 8:20 am.

Reps #7-9: Set of 3. Reverse Grip. 8:40 am.

Reps #10-12: Set of 3. Front Grip. 9:10 am.

Rep #13: Reverse Grip. 9:15 am.

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PUC Day 10. 15k Bike Ride.

School responsibilities (a curriculum workshop from 9:00 to 2:00) will keep me away from CrossFit Asheville today. It’s too bad, since they will be doing strength work and a super fun 12 minute AMRAP.

I got about 6.5 hours of sleep, interrupted at 2:00-3:00 am by Lena. As of 8:00 am I am off to a slow start on the food front, just drinking coffee at the moment.

Pull-Up Challenge Day 10

I wasn’t feeling ready in the morning, so I started after work.

Reps #1-4: Set of 4!! Reverse grip. Completed at about 3:15 pm.

Reps #5-7: Set of 3! Front grip. Completed about 4:00 pm.

Reps #8-10: Set of 3! Reverse grip. Completed about 6:30 pm.

15k Bike Ride

My own personal WOD: 15k Bike Ride, for time.

I started this ride at about 4:15. I completed the ride in 51:29.

Route of the Town Mountain 15k bike ride:

The first 3/5 of this ride involves an approximately 800 foot climb up Old Toll Road and Town Mountain Road.

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Graduation. PUC Day 8.

The fact that I had to attend Mars Hill College’s 2009 graduation ceremonies (occupational hazard) prevented me from joining CrossFit Asheville in doing “Grace” today. Grace is a brutal full-body benchmark workout (30 reps of Clean and Jerk, for time; Rx’d at 135#; I probably would have attempted 115# or 95#, unless coached lower). That would have been awesome. But I am almost more bummed out to miss the handstand skills practice that was also promised.

PUC Day 8

The Pull-Up Challenge grinds forward to day 8. I think Shanna says she’s going to attempt to follow along with me. Maybe she’ll post her reps here in the comments.

Anyone else who wants to play catch up or just “buy-in” along the way is welcome. The rules are simple: all reps must be dead hang reps. Any grip is allowed. Take as much time as you want to finish your reps for the day. Break into as many sets as needed. If you miss a day, you make up those reps the next day. Finally, if you’re following my challenge schedule, you take Thursday and Sunday off of the dead hangs. The goal is day 100, but I reserve the right to stop my challenge earlier, since the real purpose is to master the dead hang and to work my way up to sets of 15. We shall see. As of today I am still stuck at sets of 2.

Reps #1-2: At 8:00 am, at home, front grip. Set of 2.

Reps #3-5: at 1:30 pm, at home, reverse grip. My first set of 3!

Reps #6-7: at 140 pm, at home, front grip. Set of 2.

Rep #8: at 1:50 pm, at home, front grip.

Rain Rain Go Away

Since I missed my workout today, I wanted to do some kind of fun outdoor cross-training.

In fact, I did a full warm up:

• 7 rounds of 40 seconds on, 20 seconds rest, on my jump rope
• push-ups, sit-ups, squats, pull-ups, 15 reps each
• Hip mobility stretches

And then I got all geared up into my armor for skateboarding: knee and elbow pads, helmet, wrist guards. Grabbed my board and even took a picture to commemorate it! (It isn’t too good, so I think I won’t post it). I planned to spend about 40 minutes on my sector-9 longboard skateboard.

But it started raining pretty hard. Boo! One simply does not ride a skateboard in the rain. In fact, I think I’ll stay dry this afternoon. Too bad.

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Push Jerk. Mile Run. PUC Day 7.

Decent sleep last night, but only about 5 hours, and it was interrupted.  Better than the night before!  One block breakfast & coffee, then

Warm Up

Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then

WOD: Push Jerk and One Mile Run

CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.

Push Jerk

Push-Jerk:
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.

One Mile Time Trial

My time: 6:53.

For a google map of the route, see here.

Dead Hang Pull-Up Challenge Day 7

Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)

Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)

Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)

Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)

Rep #7: at home, about 1:30 pm (front grip)

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In Honor of SSG Hansen; PUC Day 6

Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee.

CrossFit Asheville WOD: In Honor of SSG Hansen

Our workout today was a scaled and modified version of the “Hansen” Hero WOD which debuted on the CrossFit website this past Saturday, May 2nd.

3 rounds of 4 minutes each, featuring:

1 minute of max reps of burpees, followed by:

30 Kettlebell Swings

30 sit-ups.

If you took longer than 3 minutes to do the Kettlebells and the Sit-ups, as I did on round 2, a minute was added to your time. If you finished the Kettlebells and Sit-ups in under 3 minutes, you rested. It was a cool, somewhat brutal Wod.

Warm-Up

6:00-6:30 am: “Football” Agility Drills (e.g. 10 yards shuttles with dropping to pushup at either end; fast feet with jumping and dropping to pushup and rolling right or left; etc.); Parkour and Tumbling: fun stuff!

Workout

My time: 13:08.

Results: I did 15, then 11, then 12 burpees. Kettlebell swings: 30×45#, 7×45# + 23×35#, 30×35#.

Pull-Up Challenge Day 6: 6 reps of dead hang pull-ups.

Rep #1: after the workout, about 7:15 am. Front false u-grip.

Rep #2: at home, after breakfast, about 8:00 am. Front false u-grip.

Reps #3-4: at home, after breakfast, about 8:30 am. Rear false u-grip.

Reps #5-6: at home, about 8:50 am. Front false u-grip.

Coach Corey says I should perhaps rethink my commitment to this challenge, since it doesn’t allow for recovery or enough modulation to spur adaptation. He is worried that injury might result, or over-training. He suggests, at a minimum, to add rest days to the challenge. I am taking his advice to heart. I will decide when the purpose of my challenge has been met. And the purpose is: to master the dead hang pull-up — at my current level of fitness. So I will take my regular rest-days off of the challenge, resuming the normal count on the workout days. And I may not go all the way to 100. I will stop when this “challenge” has convinced me that I can do the pull up.

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5k, PUC Day 5

Two low calorie days in a row. Decent sleep last night (over 7 hours). 3 block breakfast. Health in general is good.

5k Run, “The Dog Slide.”

Today my own WOD is: 5k for time.

My route is “The Dog Slide”, which is a run I like to do in North Asheville.

Prior to the run I did the following warm up: one dead hang pull-up; 7 minutes of 40 second on, 20 seconds off jump-rope; then one round of: pushups, situps, 1.25″ band assist pull-ups, air squats (12 reps each); then hip mobility stretch, calves stretch.

I completed this run starting just after 2:00 pm. Time: 25:09. Average HR: 172; max: 185.

This time is an 8 second improvement over my last 5k time, in the “Mineral City 5k”, which I ran 10 days ago on April 25th.

I am totally pumped about that!

Pull-Up Challenge Day 5

Once again, today I was able to do my day’s allotment of unassisted “dead hang” pull-ups. Five reps today. Six tomorrow!

Reps #1-2: at about 11:30 am, done in one set, with reverse u-grip, closely spaced.

Reps #3-4: at about 1:00 pm, done in one set, with front u-grip, shoulder width spacing.

Rep #5: at about 1:50 pm, with front u-grip, shoulder with spacing.

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Front Squat, PUC Day 4

Decent sleep but not enough; low calorie day yesterday. One block breakfast (egg and grapefruit) before workout.

Front Squats

6:00 am. CrossFit Asheville WOD: find five rep max for front squat.

My workout:
10 x 20 kg bar
5 x 40 kg
5 x 50kg
5 x 54.535 kg (20 kg bar + 30 kg + 10 lbs)
5 x 59 kg (20 kg bar + 30 kg + 20 lbs)
3 x 63 kg (20 kg bar + 30 kg + 30 lbs), FAIL on 4th rep.

It is worth noting here that 63 kg is about 139 lbs.

My previous record is a 160 lb. three rep max.

Workout was followed by coffee, water, and 3 block breakfast (chicken thigh plus grapefruit and apple).

Pull-Up Challenge, Day 4

Rep #1, 6;15 am: I hit the first pull-up (front, “false” u-grip) at the workout. Failed on a second rep (reverse, “false” u-grip).

Reps #2-3: After 11:00 am at home (front, “false” u-grip): feeling strong!

Rep #4: At about 3:00 pm (ffug); not feeling as strong; serious pain in my callouses.

A Note Concerning Power (Intensity) and My Personal Pull-Up Challenge

The formula for power is as follows:

                          Work x Distance
Power (aka Intensity) =    _______________
                                    Time

This formula allows us to analyze the way a pull-up challenge will result in increasing power for me, and therefore, in theory at least, will force an adaptive response (stronger lats, greater fitness with respect to this one task).

One rep of a pull up is always a set amount of “Work x Distance” for me. Or rather, it is, assuming my arms remain the same length (duh), my grip remains constant (actually it varies), and my weight remains about the same (I must bear in mind that I am losing weight at a rate of close to one pound per week lately). All things being equal day to day, each rep of pull-ups amounts to the same load.

Since I increase the number of reps done per day, the denominator of the equation is constantly increasing, which points towards increasing power.

On the other hand, you’ll notice that I spread the reps out through the day. I do this to encourage recovery and growth in strength. Also, if at this stage I tried to do them all in one minute, I’d fail at the task. So it’s necessary.

Obviously, if I could do them more quickly, that’d be more intense (i.e. it would generate more power).

But the beauty of the challenge model is that the maximum value for “T” [ as in the formula P = (W x D) / T ] is 24 hours. At first, I can go as slowly as I want. Later, I can do some quickly, and others slowly. But no matter how you look at it, over the course of the three months power output will is very likely to increase. As I approach 100 reps per day, the available rest time (= waking hours less minutes spent doing pull-ups) will shrink. Bingo! Intensity achieved.

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Rest Day; Pull-Up Challenge (PUC) Day 3

Rest Day

In my training schedule, today is a “rest day.” It happens also to be a “rest day” on the main CrossFit site, but our rest days only line up once in a while. Yesterday on the main site it was a new “hero” workout named for Daniel Hansen. There is a chance that our workout tomorrow will incorporate elements of this workout (with the exception of the Glute-Ham Sit-Up, for which we lack equipment). I’ll let you know.

So, a rest day. Today I’m enjoying a day dedicated to recovery. I am eating very little food, trying to recover from overeating yesterday, and trying not to screw with my weekly weigh-in. And I am working on grading my papers. It feels good because they are FINAL papers. Summer is coming in.

Pull-Up Challenge Day 3

This is day three of the pull-up challenge I announced yesterday.

I knocked out my 3 pull-ups today in only two sets. One front (regular) u-grip pull-up in the first set, and two consecutive reverse u-grip pull-ups in the second.

Yes you read correctly: I actually did two unassisted pull-ups in a row today. It’s been 11 years

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