Posts Tagged ‘pull-ups’
Protected: Chaka Khan
August 3, 2012Benchmark WOD “Cindy”
June 30, 2012Jeff, Luke, and I will be visiting my mother this week, and will be leaving later this morning. I awakened at 3:30, obsessing about watering the lawn. I did so from 3:30 until 5:30, and then I (after unsuccessfully attempting to wake up Jeff and bring him with me) went to CFZ. As the temperature outside was only 70, I was able to open the garage door, turn on the fan, and work out in relative comfort.
I posted the following to my Facebook timeline: Getting my WOD in before, you know, someone posts a picture of their car thermometer and/or asks me, “Is it hot enough for you?” I’m thinking “Cindy”. The WOD, not my sister.
The last time I completed this WOD my score was 22+11.
I spent 25 minutes on mobility, and then prepared myself for the benchmark WOD. I completed the WOD at the pull-up station in front of the fan and facing the clock. I placed 5 stacks of 5 poker chips (each stack a different color) and my protein drink to my left, taped my hands, and turned up the speaker volume.
Benchmark WOD “Cindy”
20-minute AMRAP of the following:
5 pull-ups
10 pushups
15 air squats
My one and only goal was to complete 25 rounds. My tactics were the following:
- Begin at a comfortable pace
- Complete pull-ups and air squats unbroken
- Complete the first 10 rounds of pushups unbroken, and then complete remaining rounds in reps of 7 & 3
- Use the colored poker chips to easily determine number of completed rounds as well as modify pace if needed
I made two errors, although neither one cost me that much time. The first error occurred immediately after the very first round. I moved the first chip, stood up, and hit my head on the movable bar rack. I quickly removed the bar rack and continued. The second mistake was that I didn’t have the chalk nearby. As I didn’t want to waste any time, I didn’t chalk my hands one time during the workout. I’m glad that I’m taped them!
While not a mistake, I did begin at a rather slow pace. At the 10-minute mark I had completed 12 rounds & 3 pull-ups; thus, I knew I had to pick up the pace to achieve my goal.
I did ensure that my chin was well above the bar for each and every pull-up, that my chest and cheek touched the floor and my elbows locked at the top of each and every pushup, and that I completed air squats with full range of motion.
About those air squats… For whatever reason, I was having a difficult time using my arms in a coordinated fashion. Huh?
For one brief moment I thought that I would not be able to complete 25 rounds. I really had to push through the last round, and I finished my last air squat with 2 seconds to spare. Yes, I completed exactly 25 rounds – a new PR!
My new goal is to complete 26 or more rounds. In order to achieve this I will need to complete all rounds of pushups unbroken (which I could have possibly done today) and learn how to do butterfly kipping pull-ups. I wonder if my BVFFF, Michael Kelley, will help me learn how to do so. I’ll know if he responds to this post.
While I don’t record on the whiteboard, I don’t hesitate to record on the leader board. I moved Britt’s score to the fourth position and posted my own. (Hope this doesn’t hurt your feelings, Britt!)
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- Self-portrait before the WOD
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- 25 poker chips = 25 rounds!
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- Self-portrait after the WOD
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- I’m saying, “Six more days, Michael Kelley!”
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- Leader board
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- Where the bar rack rested prior to and after WOD
Originality
June 19, 2012Originality is merely unconscious plagiarism.
I’m in a pissy mood. As this occurs infrequently, I’m going to allow myself to be in such a mood. Indulge me. More in a moment.
This past Sunday afternoon I said to Jeff, “I’m going for a run.” He looked at me incredulously and replied, “You don’t run.” I said, “Seriously, I’m going to the American Tobacco trail and go for a run.” He still didn’t believe me, even though I changed into running shorts. He asked, “You’re just going to go for a run? You’re not going to do anything else other than run?” I replied, “I’m just going to go for a three- or four-mile run.”
And that’s what I did. And I thoroughly enjoyed myself! I didn’t even wear a watch. I ran on effort, taking one breath every fourth, third, and other step for miles 1 & 2, 3, and 4, respectively. In other words, I was sprinting at all out effort for the last mile. I got quite a few looks, but this may have been because I was shirtless. I didn’t want to stop running, yet I made myself do so. Perhaps I’ll run 5 miles next time!
Yesterday was a relatively easy day. Lal (www.easportsmassage.com) worked out many of the kinks and issue spots, and told me that my left shoulder had tightened up as a way of self-protection. Stupid self-protection. I stopped by CFZ prior to picking up Luke at Doggie Village for no other reason than to complete low bar back squats. I did warm up sets of 95 and 115, and then 3 sets of 5 reps of 135#. I recorded all sets. Lifts felt easy, as they should have.
Strength
Press, deload
2 warm-up sets
3×5 @ 75% last week’s weight
As I’ve only been doing presses for the past 2 weeks, it seemed pointless to deload; thus, I did not. I completed warm up reps of 45, 75, and 85, and then 3 sets of 5 reps of 100#.
Conditioning
5 Rounds, each for time
6/10 Pull-Ups
10 Dumbbell Thrusters
Rest 1 minute
Each round should be FAST. Scale the pull-ups to 6 reps to allow for unbroken reps, if 10 is (should be “are”) too much.
I chose 25# dumbbells, as I certainly didn’t want to use 30 and I knew 20 were going to be too light. TK evidently had his heart set on using the set of 25. Just as we were getting ready to begin, TK mumbled something under his breath intentionally loud enough for me to at least know that he was grumbling. Sheesh. I got so tired of his whining (i.e., passive-aggressiveness) that I finally exchanged my 25# for his 20# dumbbells, if for no other reason to stop the blathering. MK said something like, “It’s probably better that you use 20# dumbbells, blah, blah, blah.” I know what I’m capable of, and I was certainly capable of using 25# dumbbells, thank you very much. How does this story end? I was not the least bit challenged using 20# dumbbells.
I completed all rounds of 10 pull-ups and 10 dumbbell thrusters (surprise!) unbroken, in times of 31, 30, 29, 28, & 28 seconds; total time of 6:26 and work time of a mere 2:26. I barely broke a sweat, 1 minute was more than enough time for recovery, and again, I wasn’t challenged. Score = 2. I may very well go for a 5-mile run this evening.
We ended the day with a 5-min AMRAP of 20 lat pulls and 20 face pulls. I used a green band and completed 8 rounds + 20 lat pulls + 1 face pull.
I’m thinking about putting in a garage gym. What I have: plyo box, 20# med ball, rings, jumps ropes, dumbbells. What I need: bar, plates, rack/pull-up rig.
Dear World,
As I don’t constantly compare myself to you, please don’t constantly compare yourself to me.
Thank you,
Paul
“Chelsea” & Michelle
June 7, 2012Yesterday I coached the 6am, 5:15pm, and 6:30pm sessions at CFZ. I think back to my childhood and early adolescence when I was a gangly, scrawny little boy. If you would have told me then that I would not only be running long distances, lifting heavy weights, and performing gymnastic feats of strength, but that I would be instructing others how to do so, I would have laughed in your face. (I wouldn’t, however, have rolled my eyes like someone I know.) Me, a coach? I think I’ll go to my room and practice the clarinet. You don’t get to be first chair first clarinet without practicing.
I was generally pleased with the performance of athletes, more so with dead-lifts than with the met-con.
Many asides today, and here’s the first: Thomas, the not-at-all-identical twin brother of the one and only Michael Kelley, attended the 6am session. He’s been struggling with double unders, so I spent some quality time with him post-WOD. As I’ve said numerous times (and I hear Jack’s voice in my mind when I say this), slow is fast. You’re making progress, Thomas.
Jeff got his first double under, and it was during the WOD. I was observing the group, so I didn’t see the actual double under. He yelled (as he continued jumping rope), “Paul, Paul! I got a double under!” Immediately following the WOD he said, “Now show me how to string them together.” Ha!
Nathanael and Johanna (a married couple and new members) are two of the nicest people I’ve ever met. Their niece, Hannah, attended the session with them, although she didn’t do the WOD. She probably should have. I don’t know why kids like me so much, but they often do, and Hannah was no exception. She wrote her own name on the whiteboard as well as mine – followed by “is awesome”. She’s obviously a very good judge of character.
Of all of the athletes who completed yesterday’s WOD, I’m most proud of Johanna. She struggled on her last set of heavy dead-lifts, and barely got the first attempt off the floor before dropping the bar and shaking her head “no”. (I call this the “Thomas Kelley”.) She rested, and then failed on her second attempt as well. I could tell that she really wanted to successfully complete the last set, and that she was getting frustrated. Just before her third attempt, I said, “Use a mixed grip, Johanna. Your brain will know how to place your hands. Set your back. Roll the bar to your legs. Keep a neutral neck. Take a deep breath. Now lift!” She did. She did three times! You were spectacular, Johanna!
Other accomplishments: Kabool had the most explosive dead-lifts, Kristin finally kept her neck neutral, Nicole H. is mastering wall ball shots, Leah is overcoming some of her negative self-talk, and the list goes on and on.
But enough about everyone else – let’s talk about me!
While I didn’t work out prior to the 6am session, I did arrive at the box prior to the 5:15pm session to complete the requisite dead-lifts. After warming up, I lifted sets of 3 reps @ 285, 305, and 315# – a PR, and 95% of my current 1RM of 330#. And the lifts felt easy. I’m confident I can achieve a new dead-lift PR in the upcoming weeks.
I left the box at 7:40pm, arrived this morning at 5:50am, and Lauren and Michelle arrived shortly thereafter. Michelle was undecided as to what to do today, so I gently persuaded her to join me for the benchmark WOD “Chelsea”.
Every minute on the minute for 30 minutes:
5 pull-ups
10 pushups
15 air squats
The last time I did this WOD was at CFD almost a year ago. Back then I completed rounds in between 37 and 44 seconds. Today was an entirely different story…
My ideal goal was to complete all rounds unbroken, although it was more of an aspiration than a realistic goal – or so I thought.
Michelle was positioned to my left. I completed activities under the pull-up bar directly facing the clock so that I could keep track of and record rounds.
I completed the first round in 36 seconds, and thought, “Okay, that was fast, but I’m sure I’ll slow down.” Uhm, my first round was my slowest round. My times for the remaining 29 rounds were 34, 35, 34, 35, 34, 34, 34, 33, 33, 33, 34, 34, 34, 33, 34, 33, 33, 33, 33, 33, 33, 32, 32, 32, 31, 31, 31, 31, & 30! I got faster, not slower, and my last round was my fastest round!
I ensured that my chin was above the bar for every pull-up, that my chest and cheek touched the floor for every pushup (left cheek for odd and right cheek for even-numbered pushups, respectively), and that all squats were done with proper form.
The last time I did this WOD I made it through round 23 of pushups unbroken, and then fell apart. Not today. I did all 30 rounds of 10 pushups unbroken, as well as all rounds of pull-ups and air squats.
My total work time was 16:32.
Do I sound a bit excited? I am. Am I boasting a little? Perhaps, perhaps, perhaps. Hannah thinks I’m awesome. She’s obviously a very good judge of character.
Michelle did and awesome job, completing 23 rounds! (If you are unable to complete a round within 60 seconds, you complete that round, and then wait until the top of the next minute to begin again.) There were many times when she completed her last of 15 air squats with less than 5 seconds remaining before the start of the next round. She nonetheless ran to the pull-up station to start to begin. After the WOD I said, “I got more rest than you did, Michelle, as I had more time between rounds to catch my breath.” She replied, “Yes, but I got longer periods of rest when I wasn’t able to complete a round in a minute.”
She was kind enough to pose with me for a post-WOD picture. (Thanks for taking, Lauren!)
For perspective, that’s 150 pull-ups, 300 pushups, and 450 air squats.
Paul > Timmy (Not THAT Timmy, Lauren.)
May 10, 2012
Yup, I did a double. This morning’s workout of dead-lifts and running just felt too easy – and didn’t last nearly long enough. I miss the programming at CFZ. Don’t tell Michael Kelley. I hate him. Tell him that.
I once again attended a session at CFConshy. I thought it started at 5:30, so I arrived at 5:25 only to discover that sessions were held at 5, 6, & 7. I waited for the 6 session and had an opportunity to watch the 5ers complete the WOD.
There seems to be a resident douche bag at every CrossFit. After completing the WOD, Timmy (not his real name) looked at the times on the board and said, “I’m sure I had the fastest time. Oh, wait, who’s John? No matter, if I had completed the WOD at noon when he did, my time would have been 20 seconds faster and I would have beat him. I’m at my peak at noon.” Uhm, I’ve heard of age-graded scores, but not time of day-graded scores. He walked around the box with an air of superiority, chest held high, preening hair, and bragging about his skills.
I determined then and there that his ass would be mine.
Nate, who I worked out with my last visit, and another gentleman, whose name I can’t remember, were attempting to do muscle-ups. I gave them some pointers, and both of them almost got one. Not Nate asked, “Are you a gymnast?” I laughed out loud. “No,” I replied. He said, “You sound like one. You gave great direction, and your suggestions were very helpful. It’s obvious you know what you’re talking about. And that you can train.” Awh, shucks!
Lori led the 6pm session, and we began with kipping practice, walk-outs, lunge stretches, and jumping jacks. She then went over form for pull-ups and air squats.
3 rounds for time
Run 400m
3 rounds of 5 pull-ups, 10 pushups, & 15 air squats
Rest 1 minute between rounds; total time includes 2 minutes of rest
I’ve done both “Cindy” and “Running Cindy”, and this was a combination of both.
The clock started, and Vlad (one of the coaches) led us through the first 400m. I took the lead, but Nate was determined to pass me. He did, and finished about 25m ahead of me. No worries, for as I’ve often said, “It’s not how you start, it’s how you finish.” I completed the first round unbroken, including pushups. Another young man, Koop, was neck and neck with me the first round, and finished just 2 or 3 seconds behind me. I was somewhat worried. Yes, I’ll admit it.
I was the first to start the second 400m run, and Koop was determined to pass me. It didn’t bother me in the least, and he finished 10m or so ahead of me. As my back was to him most of the time, I couldn’t really see him do anything but pull-ups, and he was struggling just a bit on those. I completed all rounds of pull-ups and air squats unbroken, as well as the first 2 rounds of pushups. I completed the last round in reps of 6 & 4.
I finished well ahead of Koop, and was thus the first person to start and finish the last 400m, finishing 100m or more ahead of him. I once again completed all rounds of pull-ups and air squats unbroken, and pushups unbroken the first round, in reps of 5, 3, & 2 the second round, and reps of 4, 3, 2, & 1 the last round. Yes, my shoulders were smoked. My last round of air squats had to be my fastest round!
Things to note: Vlad kneeled on the floor beside me during my first rounds of pushups to ensure that my chest and thighs touched the floor. As usual, I touched my cheek to the floor each and every rep as well. As my back was to everyone for all activities put pull-ups, it was very difficult to gauge how I was doing compared to my fellow CFers. Finally, this was quite a challenging WOD, particularly after having run this morning. As much as I love running, it wasn’t as enjoyable as it typically is. That surprised me.
I completed the WOD in 12:12, the fastest time that had yet been posted. Times that had been posted were 12:40 and 12:58 – by Timmy. So, even with his 20-second time of day-graded score, I still beat him by 27 seconds.
We finished the day with 3 rounds of 90 second total of 30 seconds of toe touches, 30 seconds of leg raises, 30 seconds of V-ups, and 30 seconds of rest. That. Was. Tough.
