Tag Archives: Push-Ups

“Alex”

About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.

Warm Up

Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).

WOD: Alex

The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.

3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.

I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.

Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)

A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!

Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.

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“The Flash”

Slept in a bit, cause I could… Lena didn’t wake until after 7:00. Even with her two wakings between 12 and 1 I managed to get at least 6 hours of sleep. Cleaning around the house, breakfast was lots of coffee and “1.5” block of food (but actually 1.5p/5f/1.5c). Note to self: that much extra fat wasn’t a great idea even a full hour before the am workout. Made it to the 9:00 am CFA workout.

Agility Warm Up

Then the standards (ADs, SD, SS, HM, stretching). Push-Up (15), Squats (10), Knees to Elbows (K2Es) (12), Pull-Ups, medium band (10).

Strength

Worked on 5 rep max for Shoulder Press.

Results: 10×45#, 5×75#, 5×95#, 5×105# (PR), 5×95#, 5×95#, 5×95#

WOD: The Flash

The CrossFit Asheville WOD was:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy kettlebell swings
12 front squats holding medicine ball

Used 44 lb Kettlebell; did band-assisted HSPUs; 12 lb medicine ball.

Results: 3 rounds & 1 suicide set.

In the heat and humidity, I got a good sweat going.

Strength Gains

I have three data points on this blog for shoulder work.

  1. Today
  2. June 6th
  3. April 30th

On April 30th and June 6th I established a 1 rep max SP of 120#. I don’t have any data on a 3 rep or 5 rep max for shoulder press. So I am glad I decided to do the 5 rep max today. By the end, doing three work sets at 95 lbs, I felt strong. In fact, when these work sets of 5 reps of shoulder press are compared with the work I did on the Push Press and the Push Jerk on 6/6, I am a little embarrassed! Obviously I am even stronger than I thought. I think that these work sets and my 105# five rep PR points the way to increasing the 120# PR in the 1 rep.

Injury Check in; Yoga/Stretching

Back is feeling on the mend. I could feel the twinges during the WOD but no big deal. I noticed that on June 6th I was complaining of left shoulder pain. Nothing remains of that, which, in retrospect, seems not to have even been an injury.

I did a fair amount of Yoga stretching last night. In fact I even got my internal heat going a little bit. It felt good and I plan to do some more tonight. I am going to focus on combining about 5 cycles of a warrior and standing pose sequence with some seated and twisting poses.

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“Mini Fran.” PUC Postponed.

Lousy sleep, only from 1:00 am to 6:30 am. I went to bed before 11:00 pm, but couldn’t fall asleep. Thinking about so many things. But I felt ok in the morning and I jetted off to the 7:00 am workout at CFA. No coffee. No breakfast. Only about 8 oz. of water. So I knew I was asking for trouble. But it was alright.

When I got there I saw that the workout was “Fran.” Ouch. And bad timing for me. My first experience with “Fran” was when I was a CrossFit Newbie (see Feb. 16, 2009), and today, as luck would have it, I encountered her again when I was recovering from an acute back injury.

Never mind, I decided to do a mini-Fran, and let’s just say this: “it is what it is.”

Warm Up

Agility drills (footwork, arms, crawling, etc.), Shoulder Dislocates, Sampson, Hip Mobility, Hamstrings and Calf stretches, Squats (10), Push-Ups (15), Knees to Elbows (12), Pull-Ups (medium band assist, 10).

I was happy and surprised at how easily I knocked out the K2Es. I did 12 in a row with just a tiny little kip to get me up. Knees touched the elbows every time.

Strength and Skill

Rx’d was work on Kipping Pull-Ups or Muscle Ups. I worked a bit on the Kipping Pull Up. Nothing major. I just took it easy.

WOD: “Mini-Fran”

For me, Mini-Fran today was:
15, 12, 9 of Thrusters (65 lbs), and Pull-Ups (medium band assist)
for time.

Results: 6:54.

This felt ok. I felt a little wimpy for not going all-out, especially knowing that both Tom and Rustan had pushed themselves as hard as they could go during the 6:00 am workout, using no resistance bands, and prescribed weights.

My back is recovering and I did not aggravate it further with the thrusters or the pull-ups. That was the goal. I also got the metabolic rush which told me at least that I was not sandbagging it through my Mini-Fran, even if she was light on the weight, easy on the pull-ups, and smaller on the reps.

It’s hard to compare this case of “Fran” with the previous one in February. I did 9 fewer reps, and I did 10 fewer pounds, but I used less resistance on the pull-ups. And I personally weigh a lot less; I weighed in at 179.5 yesterday, and I weighed in at 211 on Feb 15th. But the fact is that I did this one almost 9 minutes faster than the last one. I am clearly stronger, faster, and more capable of putting out the power now. But the results are not comparable, strictly speaking.

Pull-Up Challenge Postponed

It’s my challenge, so I make the rules. I know I have been poking through the end of this first third of the challenge, having stretched one week’s worth out into about 3 weeks worth of time so far. But until I am sure that my back is going to recover without getting further tweaked, I am going to hold off on the extra pull-up training.

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“Partners in Crime.” PUC Day 30.

Woke up rough, after only 5 1/2 hours of sleep. No more. Goal for this upcoming week: eat right, sleep right. Still made it to the 9:00 am CrossFit Asheville class for the great skill work and Saturday partner WOD.

Warm Up

Agility Runs. Shoulder dislocates. Sampson stretches, hip openers. Push ups (15). Overhead Squats (15). Pull-Ups (10, dead hang). Side Plank Rolls (10).

Skill work:

Rope Climb intermixed with cartwheel/round-off practice for 10 minutes.

I almost got my cartwheel today! By the end of practice I was doing them in series.

I also discovered that I can kick up into a freestanding handstand, but I have trouble finding balance, and will almost every time fall all the way over onto my back. Thank goodness for the springy gymnastics floor!

I did three rope ascents, foot assisted of course. Others were practicing using only their arms, but I’m not there yet. Nevertheless, I feel like a million bucks, because only a few months ago, when confronted by the rope, I was very intimidated, and couldn’t even ascend past about 1/3 of the distance. The pull-ups must be helping. The weight loss has certainly helped. I am 40 years old and have finally conquered an exercise that was always beyond reach for me, when growing up.

WOD: “Partners in Crime”

Work as a team to complete as many rounds as possible in 20 minutes of:
One person runs 400m while the other partner completes as many rounds as possible of the following:
7 dumbbell thrusters (M-30lbs, W-20lbs)
8 sand/heavy bag cleans
10 ball slams
Example: If partner A starts on the run partner B performs as many rounds of the 3 exercises as possible until partner A returns from the run. Immediately note rounds andtotal reps of uncompleted round of partner B before B heads out on the run and A begins the exercises. Repeat for 20 minutes. Total combined completion of rounds at the end of 20 minutes.

My partner was one of the newer members, Seth. He’s a mechanic, so I suggested we call our team “Team Machine.” I used 25 lb dumbbells (for a 50 lb total on the Thrusters) and we used the 50 lb sandbag and a 12 lb medicine ball.

Results:
Matt: 5 runs, and 5 full rounds plus extra reps equivalent to a total of 6 rounds + 11 reps.
Seth: 5 runs, and 5 full rounds plus 5 extra reps.
Giving us a total of 11 rounds and 16 reps.

A fun workout. Seth and I worked hard. The runs were outside in the sun. I was drenched in sweat at the end.

Stretching

We did the “full Randy” today. Someday I will describe this stretching routine. It’s pretty good, and I feel better for doing it.

Pull-Up Challenge Day 30

I did my first reps during the warm-up, but I forgot how many. Then I did three more reps after the workout. I know I did at least 12 reps total at the workout, so I’m going to reckon it as 12.

The rest of the reps will be much later today.

Results:
Reps #1-12: At CrossFit Asheville during the warm up and after the WOD.
Reps #13-17: Set of 5, failed on 6th rep. Front grip. 7:15 pm.
Reps #18-22: Set of 5. Wide reverse grip. 7:30 pm.
Reps #23-26: Set of 4. Wide front grip. 7:45 pm.
Reps #27-30: Set of 4. Wide reverse grip. 8:00 pm.

That’s it! Day 31 of the PUC comes on Monday.

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“The Swinger.” PUC Day 29.

My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.

Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.

Warm Up

Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).

Strength/Skill

The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.

Results:
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.

Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.

WOD: “The Swinger”

3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!

Results:
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band

I felt good about this.

Pull-Up Challenge Day 29

Results:
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.

I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!

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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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Gravity and Grace

Sleep was decent, from about 10:30 pm to 6:00 am, with a brief interruption, which I can’t even remember, from Lena waking. Coffee w/ milk. 2 block breakfast. Some housework, then off to the 9:00 am CrossFit Asheville class.

Warm-Up

Hamstring and calf stretching. Agility running, crawling, etc. Shoulder dislocates. Sampson stretching, hip mobility. Push-ups, Pull-ups, Side Plank Rolls, Overhead Squats.

Skill Work

Spent about 10 minutes working on aspects of the Muscle Up. I am far from achieving this. I mainly worked on my false grip on the Olympic rings, with help from Randy, especially by doing negatives.

WOD: Grace

Grace is 30 clean and jerks, for time.
Rx’d weights: 135# for men, 95# for women

To warm up for my Grace I did various aspects of the clean and jerk with a 20 kg bar, and then added a few kgs for a few reps. In the end, I decided to use 45 kg, which is 99 lbs. It seemed like plenty. Shanna said, if I could beat 5 minutes with it, then next time I could add more weight. Guess I’ll go to 50 kgs for my next Grace!

Results: 4:48, w/ 45 kgs..

I love it. Love it. Gravity is a harsh mistress, and Grace is her handmaiden.

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Thrusters and Burpees. Hiking and Swimming Big Creek.

I had a devil of a time falling asleep last night. I must have been awake, tossing and turning, from 10:30 to midnight. And then just when I’d finally fallen asleep, Lena woke up at 12:30. And then at 1:00. And then at 2:30. A brutal night of wakings and interrupted sleep.

Coffee. 2 block breakfast (salmon and a date). And off to CrossFit Asheville for the 6:00 am.

Warm Up

Agility drills. Sampson and Hip Mobility. Calves. Hamstrings. Pull-Ups and Push-Ups. Overhead Squats. Side Plank Rolls (all 10-15, I forget exactly).

Thrusters and Burpees.

Strength/skill work:
Thrusters: Find your 5 rep max

WOD:
50 Burpee Time Trial

With the Thrusters, I didn’t exclusively work towards my 5-rep max, but I worked to maximize weight at “work-out speed.” So the weights reported were executed at “full-speed.”

Results:
PVC warmups, 10 x 45 / 5 x 65 / 5 x 70 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 90 / 5 x 95 /

Then we did the burpees! There’s always time for more burpees.

Results:
4:00 exactly

Swimming Ground: Big Creek

We rode out to Waterville Road and the Big Creek Park, and hiked up the trail to a super water-hole. Totally beautiful. And cold. We did not hike all the way to the falls.

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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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“Primrose Hill.” PUC Day 15 & 16. Biking in London.

Warm Up

A light bike ride to the gym, and then, having dropped off my stuff, from the gym to the bottom of Primrose Hill, which is the north end of Regent’s Park in London. I made my way to an exercise area called “Trim Trail,” which is a place with permanent installations for pull-ups and many other body weight only exercises. Very nice adult playgym equipment. Personal trainers bring clients there.

Once there I did some sit ups (15), push ups (15), and squats (15), and did hamstring, calf, and hip mobility stretches.

Primrose Hill: The WOD

My WOD:
11 Dead Hang Pull Ups. Take as long as you need.
Sprint up Primrose Hill.
10 Dead Hang Pull-Ups
Sprint up Primrose Hill
10 Dead Hang Pull-Ups
Sprint up Primrose Hill

My results: I got my dead hangs, including one SET OF 5, two sets of 4, two of three, and a couple twos, and a bunch of ones. They took a long time, relative to my normal workouts. Sprint times: 1:50, 1:58, 1:58.

For the record, the Sprint was about 500 meters and includes an approximately 100 foot elevation. It’s burly.

When I finished the whole workout I did another set of 15 pushups for good measure.

Pull-Up Challenge Days 15 and 16

I missed yesterday’s pull-ups, so today I did two days worth. And I combined them with the workout.

See: 15 + 16 = 31.

Biking in London

Heck, I rode my bike for about 3 hours straight today in London, from 4:00 to 7:00 pm, and I also rode it prior to this time. I probably covered 20 miles. Obviously, I was stopping and starting a lot. It was totally awesome. What a great way to sightsee.

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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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“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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“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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“Cindy.” PUC Day 12.

6 hours of uninterrupted (!) sleep. Pretty good. 1 block breakfast (one boiled egg, 2/5 banana). Coffee w/ milk. Water. Then hit the 6:00 am workout at CrossFit Asheville.

Ripped callus on my right hand, May 15th, 2009

Ripped callus on my right hand, after being repaired with Krazy glue. Now that's CrossFit.

Warm Up

Pretty typical agility drills, plus a round of push-ups, pull-ups, sit-ups, squats (12 reps each). Shoulder dislocates and Sampson/hip mobility stretching. 8 of my pull ups were dead hangs.

Skill Work

About 20 minutes working on the swing for kipping pull-ups. I am getting MUCH closer. As I progress with pull-ups I think I will get the kipping down more easily. I know that I’ll have no excuses with kipping unassisted through the workouts when I can reliably crank out 10 reps of dead hangs. Currently: my PR is 4.

CrossFit Asheville WOD: “Ladies Choice.”

Today’s WOD at CrossFit Asheville is called “Ladies Choice,” basically a choice between the benchmark AMRAP workouts “Cindy” and “Mary.” I chose “Cindy.”

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

My results: 11 rounds. I used 2 very small resistance bands for the pull ups.

One result from the workout was a torn callus at the base of the ring finger on my right hand. I repaired it with Krazy Glue when I got home. Wow. Now that’s CrossFit. I didn’t feel the tear at all during the work-out. Then noticed it afterwards. It stung, a lot. But strangely, the Krazy Glue repair was painless. I didn’t expect that. It’s also totally solid. Very interesting.

The workout went well. My push-ups felt pretty strong. I continue to struggle with the pull-ups (hence the challenge). My form in the squat remains, I will readily admit, sub-par (even with a wide stance I have trouble with knees dipping in, rounded back, and properly tracking over the toes; it’s a hamstring and calf/Achilles tendon issue). Of course, I’m doing better than I was at the beginning.

Pull Up Challenge Day 12

I completed 8 dead hang pull ups during the morning warm up at the 6:00 am workout.

Reps #1-2: front grip. Around 6:15 am.

Reps #3-4: reverse grip. Around 6:17 am.

Rep #5-6: front grip. Around 6:20 am.

Rep #7: reverse grip. Around 6:21 am.

Rep #8: front grip. Around 6:22 am.

Reps #9-12: in one set; reverse grip. Wearing bicycle gloves to protect the callus. Around 5:50 pm.

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“Big James.” PUC Day 9.

Coming off of 1.5 days of rest. But last night I had trouble falling asleep, and was wakeful. Slept perhaps 5 hours total between 11:00 pm and 5:00 am. One block breakfast (egg, 2/5 banana, coffee). Headed in to CrossFit Asheville for the 6:00 am workout.

Warm-Up

Various agility drills (shuffles, hops, and pose running). 1 round of Push-Ups (I did 15), sit-ups (15), Pull-ups (3 dead hang, 12 band assist), Squats (my form was off; I did 15). Hip mobility stretching.

Big James

5 rounds for time:

20 Kettlebell Swings (1.5 pood Rx’d)
10 Sumo Deadlift High Pulls (95# Rx’d)
20 Box Jumps

My time: 16:08. I used 95# on the SDHP and 45# on the Kettlebell swings. I tied (with Angel) for first finisher in my session. See here for the day’s CrossFit Asheville post.

Pull-Up Challenge Day 9

Reps #1-2: One set, reverse grip, during AM workout warm-up.

Rep #3: front grip, during AM workout warm-up.

Reps #4-6: Set of 3!. Front grip. At home: 9:00 am.

Reps #5-9: Set of 3! Reverse grip. At home: 5:15 pm.

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