Neat WOD title, huh? Reminds me of "The Viking" from CrossFit Camden. Which is appropriate since Doug programmed this WOD, and he is, in fact, a descendent of the vikings. Seriously! I prefer being Irish. :-p
Did this one on my own after coaching the AM classes. I was so glad I had my iPod armband in my bag from the race this weekend, that helped me keep my intensity up.
"By Land & By Sea"
Row 1000m
Run 800m
Row 750m
Run 600m
Row 500m
Run 400m
Row 250m
Run 200m
Results: 26:47
Not awesome, and not horrible - I'm fine with that.
Rolled out and used the band a ton after the WOD. Also tried this MWOD for calves, since mine get sore so often. Holy crap did it hurt -- more on the left side than the right. That is my "tight" side according to the chiro, so I'm not surprised.
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After the WOD I set a new kipping pullup PR -- 12 in a row! Last week I did 10, and thought that was freaking awesome. And this week I've got 2 more! I'm still not as good with stringing them together during WODs, but I'm more hopefully about that getting better now that I'm able to get more in a row just in practice.
Woot!
I'm thinking an update to my "kipping pullup progress" video is in order. Maybe for that I can bust out 15. :-D
Kipping Pullup Progress - Nov 09 to Jan 10 from c wiss on Vimeo.
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Anybody else doing the OPEN sectionals? I am doing my best to help our affiliate get a team spot at regionals, so hopefully nothing comes up in the workouts that will cause me to DNF. Fingers crossed...
My athlete profile
Showing posts with label kipping pullups. Show all posts
Showing posts with label kipping pullups. Show all posts
Tuesday, March 15, 2011
Thursday, August 5, 2010
Scaling deadlifts
Sooooo, yesterday I broke the rules of scaling, and used a load because I wanted to be closer to Rx. Please note -- DO NOT DO THIS.
Before I talk about deads, let me just say that I forgot how to kip AGAIN. Note to self -- you must never go more than 1 week without practicing high rep kipping pullups (minimum of 25 reps). I've been doing deadhangs at the pool for so many weeks that I lost my kipping mojo again -- and no I won't bother linking to my early summer posts where I rip on myself for "losing" my pullups. Ick. No one wants to revisit that.
I was doing my sets of 21 and 15 in onsie-twosie fashion, then on the set of 9, BAM, I was kipping and did 3 sets of 3. Good thing I was working out alone between coaching the 0630 and 0830 classes because I was certainly yelling the F word during those first two sets of pullups. :-p
So, deadlifts... I took forever to get setup for this WOD, and had two bars loaded with various weights to try, even though I knew what load I should use. 135 - 145 -- no brainer. 175 was out of the question, since my 1RM is still right around 200. But because I'm stubborn I still messed around with a bar at 165, and then decided to do 155. My 3RM is 170. So it didn't take long for me to be doing 2 reps at a time on my set of 21. Not exactly what you're going for on a couplet like this. It should be hard and fast like Fran. Things stayed onsie-twosie pretty much the whole WOD.
Anyway, by the last set, the pulls were getting ugly, but my time was so awful I just kept pounding through. And so my back is tight today. Not in an "I tweaked it" sort of way, but more than an "I challenged myself."
Though I don't know... Sometimes I wonder where the line is? I tend to shrink back from heavier deadlifts in WODs, but with other lifts (cleans, snatches, OHS) I am more willing to just go for it and see what happens. And maybe that is why my deadlift numbers are so low in comparison to my other lifts?
Ideally I would like to try to do PTP again... I really think the short time I did it helped tremendously, and at least from that I have my form locked in enough to help my athletes perform the movement correctly.
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Great list of frequently asked questions from CrossFit Park City.
21-15-9Results: 17:15 @155
Deadlift (275/175)
Pullups
Before I talk about deads, let me just say that I forgot how to kip AGAIN. Note to self -- you must never go more than 1 week without practicing high rep kipping pullups (minimum of 25 reps). I've been doing deadhangs at the pool for so many weeks that I lost my kipping mojo again -- and no I won't bother linking to my early summer posts where I rip on myself for "losing" my pullups. Ick. No one wants to revisit that.
I was doing my sets of 21 and 15 in onsie-twosie fashion, then on the set of 9, BAM, I was kipping and did 3 sets of 3. Good thing I was working out alone between coaching the 0630 and 0830 classes because I was certainly yelling the F word during those first two sets of pullups. :-p
So, deadlifts... I took forever to get setup for this WOD, and had two bars loaded with various weights to try, even though I knew what load I should use. 135 - 145 -- no brainer. 175 was out of the question, since my 1RM is still right around 200. But because I'm stubborn I still messed around with a bar at 165, and then decided to do 155. My 3RM is 170. So it didn't take long for me to be doing 2 reps at a time on my set of 21. Not exactly what you're going for on a couplet like this. It should be hard and fast like Fran. Things stayed onsie-twosie pretty much the whole WOD.
Anyway, by the last set, the pulls were getting ugly, but my time was so awful I just kept pounding through. And so my back is tight today. Not in an "I tweaked it" sort of way, but more than an "I challenged myself."
Though I don't know... Sometimes I wonder where the line is? I tend to shrink back from heavier deadlifts in WODs, but with other lifts (cleans, snatches, OHS) I am more willing to just go for it and see what happens. And maybe that is why my deadlift numbers are so low in comparison to my other lifts?
Ideally I would like to try to do PTP again... I really think the short time I did it helped tremendously, and at least from that I have my form locked in enough to help my athletes perform the movement correctly.
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Great list of frequently asked questions from CrossFit Park City.
Tuesday, January 26, 2010
Deadlifts and box jumps
I have to say I wasn't feeling very motivated this morning, and I probably would've opted for 5pm or 6pm if I didn't have a class to attend tonight. I'm finally attending the "new spouse" class, just about 1 year after getting married. :-p
Strength:
Metcon:
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During my warmup, I decided to do kipping pullups instead of working on my deadhangs with the band. All part of my goal of abandoning the band altogether by the end of the month.
To my surprise I did just about 3 in a row on my first set. So I decided to grab my iPod and take a video. And I got 4! Then I took another video, and got 4 again! Still had to do a tiny bit of muscling-up to the bar on the fourth one of both sets, but not as much as a few weeks ago. Hollah!
Strength:
Deadlift 4-4-3-3-2-2-1-1Sometimes I feel like I get wobbly when I start to come back down? I think I'll take some video next time I go heavy on deadlifts and try to see what the problem is.
Did same weight for each couplet -- 115-135-155-165
Metcon:
As many 24'' box jumps as possible in 3 minutes.Meh.
Results: 47
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During my warmup, I decided to do kipping pullups instead of working on my deadhangs with the band. All part of my goal of abandoning the band altogether by the end of the month.
To my surprise I did just about 3 in a row on my first set. So I decided to grab my iPod and take a video. And I got 4! Then I took another video, and got 4 again! Still had to do a tiny bit of muscling-up to the bar on the fourth one of both sets, but not as much as a few weeks ago. Hollah!
Kipping Pull-ups -- Jan 26 2010 from c wiss on Vimeo.
In the future, all of my videos will be found on the No Crying in CrossFit channel on Vimeo.Wednesday, January 6, 2010
HSPU breakthrough
Strength: 3-3-3 max rep sets of handstand pushups (HSPU)
This afternoon I had a HSPU breakthrough -- I finally woman'ed-up and got into the crazy harness thing with two bands. Yikes, that felt *strange*. But at least I finally had a positive experience with being upside down. :)
Note to self: a good reason to setup pullup stations next to a wall is so that you can walk your feet up the wall to get upside down when you're using the bands to assist with HSPUs.
**can't find a picture of the assisted HSPU setup; I'll have to take one myself to illustrate next time I write about these**
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WOD:
Also of note, I did this from the ground. Which means instead of placing the bar back on the rack, I dropped it to the ground when I had to rest, and then did power snatches (and a couple hang power snatches) to get it back into overhead position.
Bad side effect of that -- I started out with too wide of a grip, and my left wrist was killing me during the first round. That really slowed me down - I was resting more for the wrist than my shoulders or legs. Bryan straightened me out, advising a narrower grip than my usual snatch grip.
Another coaching input from today to remember -- keep the range of motion in the OHS a bit shallower. I am already well-aware that I am a super-deep squatter, I just never thought about how I might be going too deep for the purposes of something like a metcon. Food for thought, I will definitely incorporate that advice in the future.
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Kipping video from after the WOD and some wicked planks (thanks Mie!). I actually did two in a row before this video was taken -- had a little bit of trouble getting the recording to start. Hence why I crap out on the 2nd and 3rd attempts that were caught on camera. :) No biggie, all I really wanted was a historical record of my kipping form now, so I can compare it to how I look in 3 months.
Update: Trying to embed the Vimeo video. Also, for some reason it was uploaded upside down? I dunno -- maybe something I need to figure out with my iPod.
This afternoon I had a HSPU breakthrough -- I finally woman'ed-up and got into the crazy harness thing with two bands. Yikes, that felt *strange*. But at least I finally had a positive experience with being upside down. :)
Note to self: a good reason to setup pullup stations next to a wall is so that you can walk your feet up the wall to get upside down when you're using the bands to assist with HSPUs.
**can't find a picture of the assisted HSPU setup; I'll have to take one myself to illustrate next time I write about these**
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WOD:
30-20-10Results: 14:30 -- 53.5# OHS (was using a 33.5# ladies bar)
Overhead Squat (115/80)
Burpees
Also of note, I did this from the ground. Which means instead of placing the bar back on the rack, I dropped it to the ground when I had to rest, and then did power snatches (and a couple hang power snatches) to get it back into overhead position.
Bad side effect of that -- I started out with too wide of a grip, and my left wrist was killing me during the first round. That really slowed me down - I was resting more for the wrist than my shoulders or legs. Bryan straightened me out, advising a narrower grip than my usual snatch grip.
Another coaching input from today to remember -- keep the range of motion in the OHS a bit shallower. I am already well-aware that I am a super-deep squatter, I just never thought about how I might be going too deep for the purposes of something like a metcon. Food for thought, I will definitely incorporate that advice in the future.
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Kipping video from after the WOD and some wicked planks (thanks Mie!). I actually did two in a row before this video was taken -- had a little bit of trouble getting the recording to start. Hence why I crap out on the 2nd and 3rd attempts that were caught on camera. :) No biggie, all I really wanted was a historical record of my kipping form now, so I can compare it to how I look in 3 months.
Update: Trying to embed the Vimeo video. Also, for some reason it was uploaded upside down? I dunno -- maybe something I need to figure out with my iPod.
Kipping pullups - Jan 6 2010 from c wiss on Vimeo.
Monday, December 14, 2009
Lift, pull, run
WOD: 3 rounds for time of:
- 15 deadlifts (225lbs/135)
- 15 weighted pull ups (40lbs/20)
- 400m run
Results: 29:48 -- 135 deadlifts, mixture of kip and band pullups
The approach for pullups was to attempt kipping pullups at the start of each round, do as many of those as possible, then switch to the tiniest band. Yeah, the one that literally looks like a rubber band. It seems like it wouldn't help when you look at it, but it totally does. Guess that means I'm "thisclose" to switching completely to kipping pullups.
Anyway, round 1 I did 1 pullup, round 2 I did 4, and round 3 I did 3, I think. Not to bad. :)
The slowness of my finish time was due to the deadlifts. Since I'm still in a learning phase with those, I'm not really gutting them out yet. I can't seem to dig deep and get one more, because I just end up rounding my back and that's just shit. So, slow and steady until my form is flawless, then I'll speed things up.
Not sure how my runs were -- I need to run my own watch on those to keep a handle on whether or not I'm working up to my potential there.
Overall, good day.
Monday, November 16, 2009
Jackie - 2nd round
WOD:
For time:
- 1000m row
- 50 thrusters (45/25)
- 30 pullups
Results: 10:19
Previous results: 14:14 according to the spreadsheet in the gym, 14:21 according to what I wrote down
It looks like I brought my time down quite a bit, but a big part of my first time was switching from one band to the other in the middle of everything. I thought I could use the white band, but couldn't get any pullups with it, so I had to switch to the blue. I had the blue set up and ready to go this time.
That said, I know my row was faster. Also, I was able to do big sets of thrusters: 25-10-15. I was pretty freaking proud of those, let me tell you.
Gross moment of the day: I spit into the front of my sports bra 3 times. I just had to spit! And I had nowhere else to do it! This is why I have to go to a CrossFit gym where no one cares instead of a "nice" gym. :-D
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I worked on my headstands after the WOD. Right now I start off in "tripod" position, with hands and forehead on the mat, and knees balanced on my elbows. Then I work on slowly raising my legs and keeping balanced. I got up into a full headstand today, with my legs straight, which rocked. I'm doing a ton better with these. I did a few self-spotted handstand pushups after that. And finally I did 3 kipping pullup attempts, and on my last one I just about got chin up to the bar in one fluid motion! Woot! I need to start attempting dead hangs as well -- I'm good on the 2nd half of the motion, but not sure I can get started from a hang with just my arms and shoulders.
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