Tag Archives: pull-up

“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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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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