Monday, 1 February 2010

Strength:
Box Squat - (225 + Blue Bands) x 5

WOD:
Death by Pullup

Total Rounds: 14 + 12 PUs = 117 pullups

Ripped open both hands.

CrossFit - 22Feb09

Squat Clean - 95 lbs x 21 (Goal is 155 x 21)

WOD:
Death By Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Completed 20 Rounds + 13 = 213 Pull-ups (Tie PR!)

Tore off a small bit of skin on my right hand.

CrossFit - 7Jul (pm)

Warm-up:
- Rowing 5:00
- Deadlifting (ascending weight)

Deadlift
290 x 1 x 5

WOD:
"Death by Pull-up"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I really started getting the Butterfly Pull-up down pat today. It felt really good when I got a good rhythm going. I'll keep working on it, because it definitely helps develop more coordination. (And it's faster...haha)

Completed 20 Rounds + 13 pull-ups
Total 213 Pull-ups

Note: Tore open my left hand again. Good news is that it was under my middle finger and not the same one as last time. Tennis elbow is still sore and a very slightly swollen, but icing is helping.

Intermittent Fasting: About 15 hours between dinner/breakfast. WOD was done 3 hours post-lunch.

CrossFit - 13Jan

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

My kipping pull-ups are coming along nicely. Definitely an improvement from last time. The only thing I hate about this workout is that it tears my hands to shreds every time. Oh well, hopefully they'll heal stronger so it doesn't happen as bad next time!

Total: 14 Rounds + 10 Pull-ups (115 total)

CrossFit - 8Dec (am)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Total: 12 sets + 10

Not a PR, but I was making a conscious effort to open my shoulders at the bottom.

CrossFit - 29Oct (pm)

Pelvis/Hips still tender, but feels a little better this morning. Was supposed to be my MEBB Deadlift day, but after 1 set of 5x315-lbs, I just wasn't feeling very strong, so I just did the CrossFit main page WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Ken and I ended up doing one complete series on the bar then after a 15 minute rest, did a complete series on the rings.

Totals:
Bar: 14 Rounds + 13 reps = 118 pullups
Rings: 11 Rounds + 10 reps = 76 pullups
Grand Total = 194 pullups