Tag Archive for Pullups

2014 – Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!


Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo!  But thats oK we jsut did a few extra.  The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently.  I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it..  I just couldn’t get them done.

Even the pushups got hard….  But in the end I got em all done!

2014 – Workout #27

Saturday workout, pretty small group like 8 of us.

Workout of the Day
Teams of 3 (we had four)

110 Dubs
100 Squats
90 Wall Balls 20/14
80 sit-ups
70 KB Swings
60 Burpees
50 Box Jumps 24/20
40 Pull-Ups
30 Toes To Bar
10 Ring Dips
5 Bar Muscle Ups

Not to much to say about this workout.  There were some frustrating points and there was some good stuff too.  I worked pretty hard and I was able to help out some people that are new(ish) so that was good too.

We got through like 1.3 rounds of this in the 30 minutes.



2014 – Workout #25

Wednesday night with Jason J at SISU.

I forgot my bag at home so I’m working out in some clunky shoes and some borrowed shorts from Brent.

Ok first and foremost that warmup looks a little edited… It was a 1000m row at 5:30… God I don’t even want to know what they had to do at 4:30. It was a nice little warmup, I didn’t finish the entire 1000M before because I was talking to Brent about a laptop.  During the warmup Whitney got a new PR on STRICT pullups at 6!  Thats awesome.

For the skill we did some HSPU work, I had some fun doing these.  I was trying to do some free standing ones with Brent holding my feet and I did one pretty good one.  I’d love to work on these…. It would be so awesome to do a free standing hspu.  And again Whitney does an awesome thing with a strict hspu! AWESOME! She does some sort of happy dance thing?  We aren’t sure on what it was but its a great day for her.

Workout of the Day
4 Rounds
5 Sets of
5 Pullups
10 Pushups
15 Squats

Well its Cindy with a twist.
Its laid out a little different. Do each round, and then rest 1/2 the time it took you to complete the Round.

I got to work out with some good friends on this too, Whitney and Derek, one new to crossfit the other an old 6:30 Crew member from way back. The workout is a bit rushed and everything is going so fast to start up.  I didn’t get one of my hands tapped but oh well got to get to work.

The first round was all strict pullups and it went pretty good pushups all unbroken and a few little rests here and there in the squats.  I think I finished in about 5 minutes something.  So We wait 2:40ish start back up.

Round two was a bit harder but still getting the pullups and the pushups are still good.  Squats are getting a bit harder… I think I finish in 14:00 something, so I need to rest 3:50ish.

I take a look around, no one is really resting.  A lot of people are just working out and just keep going. There are people that finish after me that start before me.  Its confusing, I dont’ care.

I go outside to cool off man does 30 degrees feel good.  Cough a bit spit something out, oh thats blood.  Wonder where that came from…  Not sure but I’m too tired to worry about that.  I spit a few more times and nothing so good to go.

Third round is hell, the pullups are falling apart.  I’m kipping a few of them at this point and I am exhausted. Pushups are still strong and I do them all unbroken again.  Squats are getting a bit slower but I am able to do them.

I go outside to cool off / die.  I think if i’m going to die it should be in a cooler temperature.  Derek asks me how the hell I am able to do the pushups, hes beating me in everything but I’m passing him in those.

Jason says the timer is now set at 32:00 and we have to stop after that, I grab a stopwatch at 30:30 and start it.  No way I’m not finishing this dam thing.

Fourth round I am kipping my pullups my pushups are still unbroken which I am proud of. The squats are slow and the timer goes off and I keep going.  I look around most people stop or are done. But Whitney is going to finish too, which is awesome someone else is doing it with me. the last sets of pullups were murder and then it happens on the last set last two pushups… I drop I cannot do them.  I try to do one I fail.  I rest for a couple seconds do two and move on….  Squats are done and I’m spent. I feel pukey.

The good: I didn’t quit, pushups were tight and strong and I made sure to lock out and do them well.  I did strict pullups for a lot of this workout.

The Bad: Squats need to be faster and more consistent. Pullups need to be quicker and better.  Failed at pushup 198 to do all sets unbroken

My time 35:40



2014 – Workout #13

Tonight is going to be real tough.  I’m on my third or fourth day or maybe more I don’t remember and I’m feeling really sluggish and kinda weak today.  But I need to get a workout in that’s for sure.

For the warmup we just did some mobility which was awesome and much needed.  And then we did some things in the bottom of our squat where we would jump – the jump well it hurt…  The bottom of my squat surprisingly enough felt pretty good actually.

Workout of the Day
2 Attempts at Max Wall Balls
20 Min AMRAP
10 Push Press (95/65)
15 Pullups
30 Squats

So for my wall balls my goal is 40. I’ve done 50 some in a row before, but I knew the way I was feeling and being gone for so long that just wasn’t a possibility.  Honestly though 40 is a pretty good number and one I should be able to do.  Well I go to 38 or 39 and I let it go, I was feeling tight and I was tired.

The workout was pretty rough…  the pullups were straight up killing my time and were very difficult.  I was pushing through them though, getting some sets of 3, but I had to kip a few times.  My hands that were almost healed ripped open again, but I had taped em up and they were doing all in all pretty good but did hurt.  Push press I did good, I actually didn’t just sit there and strict it and I was able to do all sets unbroken.  Squats were OK, I took some breaks but for the most part did them pretty good.

My Score 4+19



2014 – Workout #9

Saturday Butt Camp

It was to be me and Mel, I think combined height of an average person at the gym.

I find it kind of odd that there possibly could be one workout with 4 movements that I am not great at any single one of them…  This would prove to be a humbling work out.

I had to lift Mel for each set of pull-ups, so I feel like that should count as a rep or two.  Because the instructions were no boxes, no matter what.  We asked and were denied.  We split the work on these pretty good.

I went lighter on the OHS, because I am not great at them and I really should work on them more.  But its one of those things when you get discouraged it makes it hard to get motivated to get after them. When I write that down it really makes me feel like it should be having the opposite effect…

Toes to bar we split up pretty good. I did them strict and did OK.

Double unders… Well Mel probably did 90 of these. She did like a 40 in a row that was pretty awesome.  Again something I need to work on.

Butt Camp
Teams of Two for Time:
75 Pullups
100 OHS (95/65)
125 T2B
150 Double Unders




2014 – Workout #4

So after being hurt 4 weeks ago, still sore, still in pain a lot of times I needed to start to test the waters of getting back to working out.  If I said I missed it, that really wouldn’t be doing it justice.

I was going to help Jake clean up the gym a bit and thought we should at least work out some…  Lets try the bench.

Workout of the Day
Bench Press
Find your 1 rep max.

Bench Press
Find your 1 rep max.
NO rest
225 As many as Possible
135 As many as Possible
45 As Many as Possible

20min AMRAP
500M Row
10 Pull-Ups
10 Push-Ups
10 Wall Balls

It started out on the bench and we were chatting and lifting, and it was going pretty well.


We got kinda heavy and were able to complete a set or two…  Then I had an idea…

NO breaking at all 225 until fail 135 until fail 45 until fail….  This sounded awesome… until we did it.  Ever seen two dude that can bench over 300 failing to push up a 45lb bar, well you would have if you were there…  Jake of course went second and DID beat me… Lets be honest, he’s stronger.  I did 14 then 9 then 21, I think jake did 17 14 26.

Then after that I as testing things out on how it felt and decided we should do a workout.  Look above for that workout.  Well.  I won’t say I did a great job, because I didn’t. But I learned a few things about myself in this workout.

After the first row I felt pretty good.  Then I hit the pullup bar.  On the way there I thought lets be aggressive, one set of 10.  Then I thought nah, two sets of five, I mean its been awhile.  Did one pull-up…  Did two pull-ups… let go of bar and was SHOCKED that I couldn’t bust any out. And wow they were hard.  Push-ups in sets of 10 are fine, no worries there. Wall Balls weren’t my best, that squat has me nervous a bit. But I get em (I did use a lighter wall ball) and I do them all pretty easy.

I’ve never quit a workout, no matter how hard no matter how shitty, I’ve just never quit. I’ve been in some bad places in my head during workouts, usually ones that include over head squats.  But I still have never quit.  At 14:48 3 pullups into my third round, I wanted to quit.  Now I’ve said that before many times, but this time was different.  I was dizzy, I was in pain and I was about to throw up, everywhere.  I told jake I was going to stop, I said I’m done and walked over to the door.  Thought I should throw up outside.

Jake was dealing with his own personal hell that is 1) coming back from a bad injury with his leg.  2) coming back from a serious influenza sickness that had him down for 2 weeks. He was coughing, he was struggling, I felt so bad for him, but I was in my own bad way.

I went and collapsed by the door, head spinning, sweat collecting in my eye sockets, those little stary things around the lights in the ceiling.  To say I was tired would not be accurate. Then I remembered this feeling, I remembered how much I needed this feeling, how much I had missed it.  When I was on the couch days two and three (well all the way to seven really) I remember thinking just let me get back, let me lift something, let me sweat…  The clock is still going.

I picked myself up and went back at this dam thing, it wasn’t over yet what was I doing laying down. I finished those dam pullups pushed out the push-ups and wall balled the shit outta that wall and ball.  I got on that rower with all the confidence in the world.  Sure I had 60 seconds and I knew I wasn’t going to finish it, and I was a bit slow getting my feet strapped in but I got 125M in with the 40 some seconds I had by the time I started rowing.  Not only that I rowed up to 250 and stopped.

Oh hello there ceiling, I haven’t seen you in awhile.  Nice to see you again. Really missed you.

Jake thanks for the text, you have no idea how much it meant to me, and just how much I needed it. And for those of you that I do workout with, the BP’s, the Kari’s, The Whitneys, The Brents, the occasional Pats and of course the original … Jake. And the other 20 or more people that I didn’t mention…  Thanks for putting up with my shit, thanks for being supportive, thanks for pushing me beyond what I thought my own capabilities are.  Thanks for lifting weights off my chest, standing behind me when I squat, telling me when a lift is ugly, helping me fix stuff.  Telling me to relax when I’m tense trying to do double unders. Going to the gym with me and being excited and having energy. Thanks for letting me try to motivate you, in turn motivating myself. Thanks for working out with me.

My Score 3rds + 125M

2013 – Workout #117

Sunday afternoon with Jake at SISU

Spent some quality time with Jake at open gym on Sunday.   We decided to do a workout we missed from a few days ago.

5 rounds for time
5 Power cleans (185)
10 Pull-Ups
15 Box Jumps (24)

My time 13:37 (So leet)




2013 – Workout #106

Monday Holiday Hero WOD with Jason & Pat at SISU

There were about 40 people ready to do this wod today, what great energy and I can’t think of a better group to share this workout with.

Workout of the Day
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

The first mile I ran pretty good, High 7 mins and I felt pretty OK with it. I started in on the plane which was 10 rounds of Cindy.  So that’s 10 pull-ups 20 push-ups 30 squats. And in my head think it is reasonable.

That few sets of pull-ups, push-ups and squats were OK, but as it went on they got harder and harder.  Pull-ups got very difficult. and it got to be just a keep going mentality really fast.  That last mile run was pretty much one of the hardest miles I’ve ran.

Later I find out Cindy is actually a lot less work… Its 5-10-15…

My time 54:58




2013 – Workout #105

I decided to go to lifetime before I met up with some friends tonight.  I had a craving to get some weight moving around a bit.  Plus its always fun to have people look at you funny when doing a power clean at lifetime.

I got on the bench and successfully put up 305 once and a second time with assistance.  I was able to do some work at 285 and below a lot of sets.  Jumped onto some floor dumbbell presses went to 75 and a set of 10.

I did a set of pull-ups.  Some Curls.  Cleans and then some cleans with a push press at the end.  Then some strict press all pretty fun stuff.

Everytime I go into a lifetime I miss the crossfit gym more and the sterile yet stagnant look of lifetime.  Though I do enjoy seeing people at the gym doing work, trying to get better.

2013 – Workout #104

Friday Night with Jason at SISU

It has been a week since I worked out and by the looks of this board I am about to get a refresher kick in the face.

Workout of the Day
Squats: 80 64 50 32 16 8
Kettlebell: 40 32 25 16 8 4
Pull-Ups: 20 16 12 8 4 2

When I first looked at this I dreaded it, then I got into it and I really hated it…. This sucker was hard the whole way.  The funny thing about the numbers is they are like right on the limit of unbroken sets… like close enough to do so…

Sets 2 & 3 Really were the destruction of my score, I just couldn’t get em done. The pull-ups where hard the KB’s were destroying me and this workout straight up wrecked me.

My time 25:39