Tag Archives: Muscle Ups

Running out of Gas

AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)

Finished 5 rounds and up to 1 kettlebell swing into the 6th round.

I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!

The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.

The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.

After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.

Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!

Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!

Shoulder Shred

Muscle up time again! We practiced our muscle ups for our skill training. I think I’ve got the general concept and form down, but not the strength. Hell, I can’t even do a normal pull up without the black band. We had a couple of new people there tonight. I know one guy is Jason but I didn’t catch the other guy’s name. Both of them were eager to learn and start.

The WOD was 5 rounds of 12 Kettlebell Swings (25#), 13 Push Presses (45#), 14 Sit Ups (Abmat) and a 100 meter run. Originally, it was supposed to be 6 rounds, but I think with all of us struggling a bit Shane didn’t think we’d finish in time so he changed it to 5 rounds when most of us were finishing round #3. I started with 65#s for the push presses, but my arms were so tired and sore (from the pull up challenge last thursday and last tuesday’s work out) that I had a really hard time getting the bar over my head. I was able to do 3, then I took the weights off so I could finish in a timely manner. The weights didn’t want to cooperate so I lost at least a minute (if not two) struggling with the damn things. However, 45#s is better than last time at 35#s! My throat was giving me some issues as well. I was making this very odd wheezing noise, which I’m guessing is from me sucking air and trying to get more oxygen.

I was finishing round 4 when most of the others were finishing round 5. As I came back in from my run Courtni was putting my stuff away. She had too much confidence in my ability to be done quickly! I asked her not to put the bar away…but she already had so I took Jason’s since he was finishing his sit ups and didn’t need it anymore. I was counting my push presses when Shane came up and asked how many I had left. As soon as he asked, the number I was on flew from my head. “Huh? Shit…I don’t know…um…6, I think….yeah, 6”. “6 it is!” He then stayed in front of me and pushed me to get them done. My arms and back were burning at this point.

I finished my last set of sit ups pretty quickly and did my 100 meter job (supposed to be sprint) but when I came back Shane had already turned off the timer. I know it said 20:30 when I did my last sit up, so I’m thinking I finished in about 22 minutes.


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.

Can Old Dogs Learn New Tricks?

I have a confession, I stayed up past midnight reading a book. Yes, sleep is important but so is learning what happens to the Sinsar Dubh and Mac!! I was feeling alright as the afternoon went on, but tonight’s workout made me feel quite weak. I have a couple of hypotheses on that…ok…so what did today’s workout entail?

My hamstrings were extremely tight and sore from Tuesday’s workout, so starting with a tabata of the boot strapper was a bit painful! The boot strapper is a stretch where you bend down and hold on to the toes of your shoes, then squat down where your but hits your ankles and the knees are outside of the arms. Then you stand up still holding on to your toes until your legs are straight and you’re bent all the way over. At first, this made my hamstrings scream a little bit but they loosened up…then the quads started burning! Who would have thought a stretch would be that tough to do tabata rounds? Then we moved over to practicing the muscle-ups by putting our feet on a box, leaning back and pulling ourselves on the rings with your chest toward the ceiling. That was quite hard. I am constantly reminded of how little upper body strength I have when we do exercises like this.

The WOD, “Elizabeth”, was 3 rounds for time. 1st round was 21 reps of each exercise, followed by 15 reps, and then 9 reps. We did a new lift today, at least new for me. It was a squat clean. Basically, you do a clean and go straight into a squat. I used a 45# bar while the recommended weight for a woman is 95#. OUCH. It’ll be a while before I get there. I’m not very good at the squat clean. The biggest issue was me not getting my elbows out far enough which was forcing me to lean forward instead of staying on my heels. Eventually, I just had to do the clean, then squat…had to have a little rest in between. I felt weak doing these. I think the main issue was the fact that my lower back and hamstrings were still very sore and I think they fatigued faster. Then again, maybe I was just a wuss today because I stayed up too late. Hopefully next time I’ll do better. I am a little disappointed in my performance, but we can’t be happy all the time.

The ring dips were more jumping presses than actual dips. We were trying to work the triceps better than the lower bar dips allow. Shane kept telling me to go straight up…I didn’t realize I was leaning until he griped at me. All in all, it was an off night. It was very cold outside, but I was sweating my butt off in the building. I think the lack of air circulation makes me sweat more. It also causes me to get overheated a bit. After the workout was done, I finished in 13:35 by the way, I cooled down a bit before going outside. Soooo, when I went outside I froze my butt off! I had been sweating so bad that I was still wet and the cold wind didn’t help!

All in all, I got my butt kicked by “Elizabeth”, learned a new lift, and burned some calories!

Feelin’ Stronger

Today was a CrossFit day, as most Tuesdays and Thursdays are. This Tuesday started off quite bad. I got news that my Grandfather passed then literally 2 minutes after I got off the phone with my Dad we had a flat tire on a very busy intersection of two major freeways. EEEKK….That flat tire ended up costing quite a bit of money. We had to replace the rim, even though we didn’t drive long on it, and get 4 new tires.

I was looking forward to tonight’s workout. As I had mentioned before, it’s a great way to focus the mind. Today’s workout started with  muscle up practice again. Oh, and we had two new people visiting for their first workout (Leighann and AJ). After the muscle ups we did a quick 200 meter run. The WOD was 4 rounds for time (as fast as possible) of: 10 wall climbs, 10 pull ups (jumping), and 20 box jumps (step ups). My first question was “What are wall climbs?” Well, they were exactly like they sound. You start in a push up form then walk your feet up the wall while walking your arms back so your body is as close to up and down as possible, then walk back out. That’s 1! Normally, I do modified hand stands so Shane assumed I’d do the modified version as well, but I wanted to try it. I got up there pretty good, but not straight up and down. I was only able to get my feet up high, but not walk my hands back. Shane asked what I thought so I told him I was going to do it.

Source: Adrenalin Productions

It was tough. I was huffing and puffing through the whole thing. The wall climbs were tough and by rounds 3 and 4 it was getting really hard to get back up there. My quads were killing me. But, I pushed through and knocked out all 4 rounds in 15:00 minutes (3.75 minutes a round). I was happy of my time. Tonight, I actually felt stronger. I think next time I will try to do the actual box jumps instead of step ups.

The new people did the first round then stopped. Shane said “Um..y’all still have 3 more rounds.” To which they were aghast! However, they both did a good job pushing through it. After everyone was done, we did a Tabata round of squats. The first 2 rounds I got 11 squats in, the 3-5th round I got 9, then the last round I tried to get back to 11 but ended up with 10. My legs were trashed after the previous 4 rounds and the Tabata squats. I’ll be feeling it tomorrow! I hope the new couple come back, but I don’t think the guy was too enthused with the experience. In fact, he pretty much stopped doing the squats after the first four rounds.

Alen did a great job. He really pushed through and gave it his all. He is such a beast on all of these workouts.

After the workout, I had some strawberries and blueberries on the way home then some chicken sausage for dinner. I ended up with 1500 calories which is great!