Tag Archives: handstands

“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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Hands and Pulls. Chamber Challenge 5k. PUC Day 27.

Went to bed late again, woke up super early, after only about 5 hours of sleep, but feeling OK. Yesterday, thanks to two heavy high-grav beers in the evening, I had way too many carbs and just over 3000 calories… and the scale says I’m up about a pound for the week. I’ve been eating more than I should, I guess. Post workout and steam weigh in: 183 lbs.

One block breakfast, then off to the 6:00 am workout at CrossFit Asheville.

Warm Up

Agility drills, Sampson, Hip-Mobility, etc., Overhead Squats w/ PVC, Good Mornings, Clapping Pushups. I skipped the kipping swings and the pistols this morning.

Skill Work

Practicing handstands. Mine isn’t very good and I have nothing much to report today as far as progress. Shanna had us doing the “tripod” head/handstand (not too easy!) and I also did a few against the wall and using a resistance band assist. I cannot do a straightforward handstand yet, let alone a handstand push-up.

WOD: Pull-Ups on the Minute

1 Pull up every minute on the minute
Start off with one pull up on the first minute. On the second minute do two pullups, one the third minute do three, and so on. Complete the max rounds of pullups in a single minute. Once you fail, that will be your final round.

Results:
Dead Hangs: x1 / x2 / x3 / x4 / x1
Medium (Green) Band Assisted: x4 / x6 / x7 / x8 / x9 / x10 / x11 / x8, fail, over.

Chamber Challenge 5k

The race started at 4:30 pm. I made sure I got good rest, hydration, and nutrition. I rode my bike to GreenLife before the event, had some coffee, and met up with Rustan and the others at the crowded Chamber of Commerce parking lot.

The race was serious fun. I ran as one of a four person team of Asheville CrossFitters: the team includes Tom Rehm, Rustan Adcock (our mastermind), and CrossFit Asheville coach Shanna Duvall (our secret weapon). The way the team 5k worked is that we all ran separately, and our individual times were added up for a team score (timing is by RFID chip). They also published finish times. I knew we could certainly beat 100 minutes… we actually did better than 91. I was hoping for a sub 25 minute run myself, but I beat my last PR decisively, with 23:19 (88th place). I was third on our team. Shanna had 20:48 (I think, 31st place, 4th overall female). Rustan had 21:48 (I think, 51st place). Tom had 24:58 (I think 146th place).

After the 5k, the sweetest words in the English language: “free beer.”

See here for details, and here for the map.

Pull-Up Challenge Day 27, Part I

My first 11 reps were during the WOD (thanks Shanna!). But I can’t finish them today after the 5k.

I’ll do the rest of the reps tomorrow along with day 28 (44 total for the day). Results posted later!

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Active Rest. PUC Postponed. Ring Play.

Active Rest and Recovery

I think I knew by 11:30 pm last night that I wasn’t going to make the 6:00 am workout at CrossFit Asheville today. I definitely knew at 5:20 am when my alarm went off. The past two days of Olympic lifting (Overhead Squats and Snatches) along with or incorporated into hard-ass MetCon workouts—plus my Pull-Ups at home—have left me feeling like I need the extra rest (this is similar to last Wednesday, except then I went in to the 6:00 am workout anyway, and just did the warm-up and some rowing). So I turned off the alarm and slept in until 8:30 am! Thank you Yael, for letting me sleep. Summer is awesome!

Today I did not work out, but I did do a lot of physical work. I was putting in nice horse-stall flooring in my basement workshop area… where my pull-up bar is. The heavy 3/4″ rubber mats I have been installing — I finally finished today ! — are wicked heavy. It was a dirty, sweaty day, and quite active overall. I also ate far less than usual.

Pull-Up Challenge Day 26 — Postponed

I’ll do day 26 tomorrow, on my regularly scheduled rest day. Today I really needed the recovery.

Ring Play

After Lena’s bedtime was over, I couldn’t resist playing around in my newly cleaned and organized workshop with my pull up bar, resistance bands, and recently acquired gymnastics rings. I did some band assisted pull-ups with the rings, band assisted handstands and handstand pushups, and band-assisted L-pull-ups with the rings. And a few dips. Just messing around, really.

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