Tag Archives: Kipping Pull Ups

Lowest Reps Win

Strength:

Deadlifts

6 Rounds of 3 Reps @ 155#

 

WOD:

4 Rounds, Lowest Reps Count

1 Minute Pull Ups 13 (Green band: 18, 13, 13, 15)
1 Minute GHD Sit Ups 23 (25, 23, 23, 24)
1 Minute Burpees 10 (11, 10, 10, 10)
1 Minute Push Ups 18 (Knees: 22, 18, 23, 23)

 

We are working on increasing our squat max, so we’re following a schedule of back squats, then deadlifts, and last front squats. You start at 65% of your 1 rep max the first week, then each time after you add 5 more lbs.

 

My hands are starting to get torn up again. Pretty soon I’ll have a tear on the palm of my left hand and the two knuckles of my right. My pull ups weren’t very pretty. I guess I need to work on the kipping more. I was happy with my sit ups and burpees. On the sit ups I went back further than normal and on the burpees I jumped on every one instead of stepping back. Score! My push ups were bad though. I felt my core getting soft and therefore losing my form. Overall, I’m happy with it though.

 

 

When we got home today we were greeted at the door by 2 dogs. This should have only been 1. Ruby (Rubini) managed to get out of her pen again. We have zip tied and screwed this pen together to keep her in but she continually finds ways out. It’s rather impressive actually. However, it’s irritating because she tears up stuff! We found screws all over the floor and one of my books with the back cover (hardback) ripped off and the front cover peeled.

 

 

At least all of the pages are still there. Apparently my dog likes books as much as I do, just for different reasons. Gotta love this face though!

 

 

Cindy and Race Recap by Photo

WOD:
Cindy
AMRAP 20 Mins
5 Pull Ups (Green Band)
10 Push Ups (Competition Style)
15 Squats (To Med Ball)
Finished 10.6 Rounds

 

Last time we did Cindy we had deadlifts every 3 minutes and I finished 8 rounds. So…I’m not so sure this is an improvement. We also did kettlebell swings instead of pull ups at that time because the class was so large. However, I will take 10 rounds!

 

I got an email today saying my race photos were ready. I’m always nervous to look at the photos because they never seem to turn out very well. Typically, this is because I’m pooped and forget to smile when I see the camera. Well, these weren’t too shabby!

 

The race begins:

The big “hill” (aka…bridge) between mile 9 and 10. If you look closely, you’ll see Clara in blue behind me:

And finally…heading for the finish line. Look at that concentration! hahaha:

Arm Ripper

Strength:
Overhead Squats 5(45#) x 5(65#) x 5(75#)

WOD:
21, 18, 15, 12, 9
Kettlebell Swings (25#)
Pull Ups (Green Band)
Finished in 15:16

Today’s workout was all arm, baby! It went pretty good. My pull ups were not very good. I had a hard time getting my kipping down right. But, I used the green band for the entire workout. During the process I rubbed the skin off the middle of my palm as well as ripped one of the calluses off. I got a blister on the other side that will rip next time.

Mine weren’t nearly as bad as the other girls’! They ripped during the last round or two and had to finish the WOD after getting taped up.

I think part of the reason my calluses don’t tear quite as badly is because I try to trim them down as they build up or file them down with a fingernail file. It seems to help keep the tears at bay for the most part. Unfortunately, there is no way to stop them completely. I was happy with how the workout went. However, I used a lighter kettlebell than I should have. When we were doing overhead squats my back was pretty tight and somewhat sore so I wasn’t sure if I’d be able to do 35# for the entire workout. Next time, no excuses.

When Mike and I got home we found Ruby still in her pen but the plastic tray outside the pen. Not sure exactly what she did but it looks like she tried to chew through the bottom so she could get out!

What’s the oddest thing your dog/pet has chewed up in your house?

Quick & Dirty

Skill Work:
Kipping Pull Ups

WOD:
3 Rounds:

3 minutes per round, set number of box jumps at the beginning then as many deadlifts as possible. 1 minute rest between rounds.

Rd1: 15 Box Jumps (did step ups on taller box), 36 Deadlifts (95#)
Rd2: 20 Box Jumps/Step Ups, 20 Deadlifts (95#)
Rd3: 25 Box Jumps/Step Ups, 15 Deadlifts (95#)

Followed by Tabata Ambat Sit Ups.

While I’m still not able to do a full Kipping Pull Up with the green band, I’m getting close!

Tonight’s workout was a little different from what we’ve been doing. My Deadlift count went down each time. The last round was the hardest because my back was shredded. I ended up dropping the weight instead of tapping down. My form was starting to get sloppy when tapping. However, 71 total Deadlifts is nothing to thumb your nose at! Plus, I was doing the prescribed weight! There was a young girl and her mom that came in right when we started. The girl went to the start ramp (other gym) with the other beginners. Her mother stayed in our gym and watched. When we finished we all lied down to catch our breath. I overheard Shane say, “This is normal for after a workout.” Of course, that made me laugh. Shane decided we needed to do a Tabata Abmat Sit Up workout afterward. My lowest number was 8, which isn’t bad. It felt kinda nice on my back to stretch out on the Abmat too.

Overall, a good workout. I took yesterday off and I think that paid dividends.

Cindy

Tonight’s WOD was “Cindy”. Basically, AMRAP for 20 minutes of: 5 Kettlebell Swings (35#, was pull ups but didn’t have space), 10 Push Ups, 15 Squats and every 2 minutes we had to do 3 Deadlifts (95#). I was a little concerned about the 35# bar for the kettlebell swings, but with there only being 5 it wasn’t too bad. The deadlifts got a little heavy, but I was able to work out a nice pace where I just tapped the floor then lifted again. I was sweating like a pig!!

Source: Projectswole.com

We started the day with practicing the Muscle Ups again. AJ was almost able to pull himself all the way up on his first try on the high rings. We also had 10 kips in the warm up. I didn’t do too well. My grip grew fatigued a lot sooner than I wanted it to. Eventually I’ll get it.

I ended up with 8 complete rounds. I was pooped by the end!! It was a good workout.