Click on the title for a link to a T-Nation article that has got me excited about a pull-up project. The seed of this project was planted long ago, but germinated yesterday when I sprained my knee (I'm thinking partially torn MCL). My Sambo partner had me in an ankle lock. He went one way, I went the other, POP! Anyway, I won't be able to do much with my legs, so how to continue training? The answer results from a convergence of many things: Rock Rings; guilt over failed 100x100 burpee challenge; bum wrist; OACU; now lame knee. Since I've got to give my knee a rest, and it feels like my wrist responds well to pulling rather than pushing, I'm going to pull everyday, or near as I can manage, count the reps, and note any changes.
8-10-11
-40 RR pull-ups
-weighted pull-ups with offset negatives (5x4, 24 kgs)
PUP:
40 bw
20 24kgs
Showing posts with label pull-ups. Show all posts
Showing posts with label pull-ups. Show all posts
Wednesday, August 10, 2011
Friday, February 11, 2011
TGIF
It's the weekend! Well, soon enough. Couple things of note: Hosni Mubarak resigns; Title Boxing Thai pads arrive; 100 burpees.
2-11-11
-100 burpees & 50 pull-ups (9'58)
This time I substituted regular pull-ups for the L-sit pull ups, and as predicted, I reduced my time by approximately 2 minutes. I bracketed sets of 10 burpees and 5 pu's with 20 burpees and 10 pu's, to complete the 100/50. The first set of 20 burpees took 1'06, the last was much longer.
My kids are pretty exited about the arrival of the Thai pads. Can you say mawashi geri?
5,655/[238]
Friday, February 4, 2011
Thai Pads
I just ordered some Thai pads, not to be confused with pad thai, from Title Boxing, and can't wait till they arrive. I expect they'll come in handy for the frequent karate training sessions that come up with the K4L crowd. What I really look forward to, however, is training my girls to throw proper punches and kicks. In the future, if someone ever accuses them of hitting like a girl, he'll be rubbing his jaw with a look of sad remembrance.
2-4-11
-20 pull-ups
-5x10 sec weighted bent arm hangs (69lbs)
Thursday, December 2, 2010
Going with the flow
The plan today was a date with Hilde (50 burpees; 21,15,9 thrusters and pull-ups). As luck would have it, I got interrupted right after finishing the first set of thrusters and burpees. Dang! Just 50 burpees in and 21 thrusters and pull-ups under my belt and I had to stop.
The interruption lasted about 30 minutes. I didn't want to start over again, so I compromised. It was pretty painful getting that first set of 21 done. Took me 4'55. I decided to do another set of 21 thrusters and 21 pull-ups and call it a day. Finished the second set in 4'15.
That felt like a 3.7 on the no-mas-ometer.
4,897/[160]
Wednesday, October 20, 2010
familiarity breeds efficient neural pathways
So I revisited the CrossFit wod that had me doing 3x15 hang-power-cleans + burpees, and I improved. This time around I held on to the weight for the first 2 rounds, losing steam in the third round when I had to break up the 15 reps into 8 and 7. The burpees still hurt.
10-20-10:
-3x15 (hang power cleans + burpees), 8'09
-dips w/Fe (15,16)
-pull-ups w/Fe (2x6)
-1 min bent arm N-sit
The no-mas-ometer reads 3.7.
4,065
Monday, September 20, 2010
a Tabata finisher
puts the jalapeno in the salsa. Without it, I'm left with something vague and mushy.
Today's workout comprised:
-5 minutes burpees (62)
-10 minutes of weighted (24 kg) pull-ups (9x3) and handstand push-ups (9x3)
-Tabata row
It's been a while since I did weighted pull-ups or handstand push-up so I threw them in the mix today. That I ignored them for a long time was apparent. OK, so only 27 pull-ups and HSPU's. Pft. I had to include a Tabata row or the workout would have been almost like an active recovery day activity.
The no-mas-ometer reads 3.6.
3,535
Today's workout comprised:
-5 minutes burpees (62)
-10 minutes of weighted (24 kg) pull-ups (9x3) and handstand push-ups (9x3)
-Tabata row
It's been a while since I did weighted pull-ups or handstand push-up so I threw them in the mix today. That I ignored them for a long time was apparent. OK, so only 27 pull-ups and HSPU's. Pft. I had to include a Tabata row or the workout would have been almost like an active recovery day activity.
The no-mas-ometer reads 3.6.
3,535
Monday, September 13, 2010
she's got a nice personality
Some of you may have heard of Fran, one of Crossfit's most notorious "girls." I'll bet a couple know her personally. Frankly, much as I lust after Fran, she's out of my league. I just don't have the goods: barbell; sturdy pull-up bar; not to mention quads, hammies, erector spinae, rectus abdominus, etc. Fortunately I know a girl just my speed. She looks exactly like Fran, from a certain angle and if the lighting is just so. More importantly, my 2x25 kg dumbbells and doorway pull-up bar (which won't accommodate kipping pull-ups) don't elicit a raised eyebrow of disdain. Ladies and gentlemen, allow me to introduce you to Hilde, a nice girl.
Hilde:
-5 minute burpee test (60)
-21-15-9 reps of thrusters and pull-ups (12'42"48)
What can I say? This was a feeble attempt. Thrusters are not my forte. I had to break it up into sets of 5, with lots of heavy breathing. All smoke and no fire, as it were. Same with the pull-ups, but I got those out of the way pretty quickly, even without kipping. With a time of 12'42", it looks like Hilde and I are destined for a long relationship. I bet she'll even give me pointers on Fran, she's that nice.
No mas-ometer says 3.9.
3,354
Hilde:
-5 minute burpee test (60)
-21-15-9 reps of thrusters and pull-ups (12'42"48)
What can I say? This was a feeble attempt. Thrusters are not my forte. I had to break it up into sets of 5, with lots of heavy breathing. All smoke and no fire, as it were. Same with the pull-ups, but I got those out of the way pretty quickly, even without kipping. With a time of 12'42", it looks like Hilde and I are destined for a long relationship. I bet she'll even give me pointers on Fran, she's that nice.
No mas-ometer says 3.9.
3,354
Saturday, May 15, 2010
saturday's workout
Here we go:
-day 13 of the weighted pull-up plan (7x4, 4x3)
-Tabata thrusters (2x20kg db's)
-burpee breathing ladders (1-15, 1-7)
Apart from diminished soreness in my triceps, it's hard for me to tell if I'm making progress with the density pull-up plan. Less pain, is gain I suppose as it's a sign of some kind of adaption. The Tabata thrusters were a bear. The amount of reps per set made it look like a max strength workout on paper; however, the 10 seconds of rest between sets definitely puts it in another class of hell. After a five minute rest, I plunged into the burpee ladders. They weren't lung searing so much as quad burning.
2,339/11,xxx
-day 13 of the weighted pull-up plan (7x4, 4x3)
-Tabata thrusters (2x20kg db's)
-burpee breathing ladders (1-15, 1-7)
Apart from diminished soreness in my triceps, it's hard for me to tell if I'm making progress with the density pull-up plan. Less pain, is gain I suppose as it's a sign of some kind of adaption. The Tabata thrusters were a bear. The amount of reps per set made it look like a max strength workout on paper; however, the 10 seconds of rest between sets definitely puts it in another class of hell. After a five minute rest, I plunged into the burpee ladders. They weren't lung searing so much as quad burning.
2,339/11,xxx
Thursday, May 6, 2010
old school dinosaur
I recently attended a gathering of old and current members of my alma mater's Tae Kwon Do Club. As one of the original members, I was curious to see what changes had taken place since I'd moved on. A lot has changed.
The TKD club was founded in the mid 1980's. If you remember that far back, MTV still played music videos. Arnold Schwarzenegger, the actor, plays a killer robot from the future. And I was practicing ITF TKD, as taught by Master BM Lee. ITF TKD resembles Shotokan karate more than it does the Olympic style (WTF). I didn't expect to see anyone I knew, but was more than ready to meet the folks who've come after me.
Well, there were two familiar faces: Kenji, who was pursuing a doctorate in linguistics; Master Michael Lee, son of Master BM Lee. Turns out Kenji never got his doctorate in linguistics, but he did get his 2nd dan in TKD. Master Michael Lee was in high school the last time I saw him. Since then he became a grand champion in a major TKD tournament, a senior instructor, and a family man. The rest of the faces were all too young, not even born by the time I graduated. I could only relate to them as a relic from the old school days. "Don't stop training," I told them, "it's a way of life."
Today's workout:
-day 10 of the weighted pull up program (5,5,5,4,4,4,3,3,3,3,1)
-dips (12,12,12,12,12)
-1 to 15 burpee breathing ladder
I feel like I'm rushing the sets of 5 in the pull-ups. I'll turn it down a notch so that I can get some clean sets in. My arms are medium-well to well-done. Some massaging with the stick and high bounce ball are in order.
2,040/10,xxx
The TKD club was founded in the mid 1980's. If you remember that far back, MTV still played music videos. Arnold Schwarzenegger, the actor, plays a killer robot from the future. And I was practicing ITF TKD, as taught by Master BM Lee. ITF TKD resembles Shotokan karate more than it does the Olympic style (WTF). I didn't expect to see anyone I knew, but was more than ready to meet the folks who've come after me.
Well, there were two familiar faces: Kenji, who was pursuing a doctorate in linguistics; Master Michael Lee, son of Master BM Lee. Turns out Kenji never got his doctorate in linguistics, but he did get his 2nd dan in TKD. Master Michael Lee was in high school the last time I saw him. Since then he became a grand champion in a major TKD tournament, a senior instructor, and a family man. The rest of the faces were all too young, not even born by the time I graduated. I could only relate to them as a relic from the old school days. "Don't stop training," I told them, "it's a way of life."
Today's workout:
-day 10 of the weighted pull up program (5,5,5,4,4,4,3,3,3,3,1)
-dips (12,12,12,12,12)
-1 to 15 burpee breathing ladder
I feel like I'm rushing the sets of 5 in the pull-ups. I'll turn it down a notch so that I can get some clean sets in. My arms are medium-well to well-done. Some massaging with the stick and high bounce ball are in order.
2,040/10,xxx
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